Macro-Friendly Black Bean Brownies

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Happy Easter and long weekend! I had some extra time to bake this weekend, so I made some black bean brownies with my new kitchen aid mixer as well as the banana chocolate chip protein bars featured in my Baking with Protein post.

This is yet another recipe from Amanda Bucci – her original recipe is found on her YouTube channel here. In her recipe, she uses stevia to sweeten the batter, but I used honey instead. Originally I made them with only 3/4 tbsp of honey, but this makes them NOT that sweet at all – if you want them to take more brownie-sque and sweeter, definitely use more the honey!

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Ingredients

  • 300g black beans
  • 15g PEScience Select Protein – Peanut Butter Cup flavoured
  • 125g egg whites
  • 2 eggs
  • 30g unsweeted almond milk
  • 100g pumpkin puree
  • 30g Cocoa Powder
  • 25g coconut flour
  • 40g oat flour (grind up 40g of quick oats)
  • 2 tbsp Chocolate Chip BuffBake
  • 1 tsp vanilla extract
  • 1 tbsp honey
  • 1 dash salt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 10g chocolate chips (optional)
  • 10g peanut butter chips (optional)

Directions

  1. Throw all ingredients except for baking powder and baking soda into a food processor and process all of it!
  2. Mix in baking powder and baking soda by hand.
  3. Pour into a buttered pan or muffin tin. Top with chocolate and peanut butter chips if you want!
  4. Bake at 350 for 25 minutes.
  5. Cool on a cooling rack.

Macros: 110 calories: 12.9g carbs, 4.3g fat, 6.4g protein for each brownies. Recipe makes 12 brownies!

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A Weeks Worth of Meal Prep

For whatever reason, February 6th was a crazy productive day for meal preparation and cleaning. In between all of that, I managed to also work on some freelance projects, and made really really good headway on them. If only all Saturdays were like this!

I started off the morning with PEScience waffles. Amanda Bucci’s recipe is super, super easy. Now that I’ve made 3 batches, I think I’m going to cut the baking powder by half just because it always makes a little bit too much for 1 perfect waffle and squishes out the side of the iron.

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Recipe
1 scoop PEScience protein powder (mine is Peanut Butter Chocolate cup)
1 egg
1 tsp baking powder
water

Mix protein powder and baking powder together. Add egg and mix. Add small amounts of water until it’s batter consistency. Pour it into an iron, and enjoy! 🙂 I topped it off with strawberries and some snickerdoodle BuffBake, yummmm.

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After eating, I headed out to Walmart to grab some things to organize my kitchen! As you can see, the two tubs of protein powder and boxes of cookies and things were taking up a lot of space on my counter and I really wanted to clean it up especially with the added waffle iron.

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I picked up another set of Anchor stainless steel containers to match the original set I got, as well as a small rack. I really like the locking mechanism of the Anchor containers, and the fact that they (seem) to be air tight. After transferring protein over and reorganizing a bunch of things, my counter looked a lot, a lot better.

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I didn’t take photos, but I also actually reorganized my entire pantry. When I first set up everything, I tried to organize it based on which shelves were most accessible. Well, turns out what I thought would be super accessible weren’t, and so I ended up moving a lot of items around, cleaning out my fridge completely, and so now the kitchen is much more convenient to move around and work in.

Which of course, was really important because I wanted to tackle a week’s worth of meal prep tonight. I had a few ideas of what I wanted to make and started organizing my thoughts and meals. I broke them down further into what I would need exactly (for example, 3 boiled eggs, ~200g of cooked chicken, etc.), and then I got to it. While prepping for the week, I also was cooking dinner which included roasted chicken, sweet potato, and kale (super bro-food kind of night!).

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Surprisingly, it didn’t actually take that long. During the week I’ll still have to pack my ryvita crackers every night as I didn’t want them to get soggy over the course of a week with the peanut butter and jam. However, I’m super, super pleased with how everything turned out. Whenever I see meal prep nights, people eat the same thing every day for a week, which I absolutely hate doing, and so here is my daily-changing meal preparation for a whole week!

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From top left to right, we have the usual egg white, bagel, and cheese box. Spaghetti with meatballs and carrots/peas (I swear they’re there, I just added a whole bunch of mushrooms on top). Next to that is leftover sweet potato, chicken, and more carrots/peas. Two mornings I’ll have chia seed yogurt parfaits (YUM!), as well as a morning of MyOatmeal oatmeal (bottom left), and a breakfast box with no apples 😦 (bottom right). Finally in the middle there are two beautiful chicken, red beets, avocado, tomato, and egg salads.

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Everything has been carefully measured, weighed out, and macro’d into MyFitnessPal so this upcoming week should be a breeze to calculate macros as I only have to plan for dinner!

Would I do it again? Definitely! It was a lot easy to figure it out once I had it planned out, and cooking all of the food all at once wasn’t bad either. The worse part was doing all of the dishes at the end.

Until next time!
-Winona

The Last IIFYM Post: Part 3

I promised that I would do an IIFYM post on a day where I knew I was going out, and finally managed to remember to take photos and keep blogging in mind. 🙂 So here’s a final full day of eating, with sushi at the end of the day!

Previous posts:
What is IIFYM?
IIFYM – A Full Day of Eating

To plan macros for a day going out, I’ll input the food I know I’m going to eat out first. In this case, I wanted to eat a rainbow roll, seaweed salad, and 3 pieces of tuna sashimi.

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Once that’s inputted, that allows me to plan the rest of the day around those macros. On the weekends, I tend to sleep in and have a huge brunch instead, so first on the docket in the morning (okay, so it was more like 11:30am, but that’s still the morning!) was french toast with Buff Butter, cheese, and a slice of bacon.

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BuffBake, for those who don’t know, is a nut butter spread that includes protein, chia, and flax. The macros are great, if you look at the picture above, 1 tablespoon of BuffButter is 4g carbs, 7g fat, and 6g protein! Since I had such a huge breakfast (my breakfasts are usually closer to 300-400 calories), that’s going to tie me over for a while.

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The current end of day totals. 400 calories is actually a typical meal for myself, so if I wanted, I could have a meal in the middle of the day… but I really wanted to eat some apple pie for dessert after the sushi restaurant, so once I also threw that into my calculations it left just under 300 calories.

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I also knew that I was planning on heading to a coffee shop with friends, so I added in a Chai Latte, and the end of the day looked like this:

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Good for protein, but fat was pretty far off. So I decided to add 15g of cheese, and a quarter of a tablespoon of peanut butter for a snack before dinner. This brings me over the total calories, and gives me more protein than necessary, but brings my fat closer to a level I want.

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It’s easy enough to eat 1 piece less of tuna sashimi, and I’m pretty happy with this. +/- 5g on all my macros on a day I eat out. 🙂 That’s essentially it. I throw in the food I know I’m going out to eat first, and then fit everything else around that.

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Yum!

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PS. There’s an extra rolls on the right of this photo, I did not eat all of that sushi. 😛

Meal Prep and Meatballs!

Today’s meal prep took way, way longer (total time of 2.5 hours) than expected because I didn’t realize that 1.44kg (aka 3.1lbs) of beef would make THAT many meatballs, but as it turns out, that’s a lot of meat.

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A very quick run down of the ingredients in this batch:

  • 1.44kg ground beef
  • 175g Blue Menu Mushroom & Garlic tomato sauce
  • 191g zucchini
  • 16g parsley
  • 63g tomato (it was just what I had left, so I threw it in)
  • 113g red onion
  • 44g garlic
  • 130g bread crumbs
  • 20ml olive oil for frying

When forming each meatball, I put the whole pot of meat mixture on the scale, hit tare, and grabbed ~50g so the macros were equal for all of the meatballs.  I ended with 48 meatballs with macros of 8c, 2f, 4p each.

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It was a pretty arduous process, chopping up/processing all of the vegetables, mixing everything, forming meatballs, browning them in the pan (which didn’t work as nicely as I had hoped), baking them in the oven, draining the oil, and then finally packing them all up.

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After making meatballs, I still had to meal prep for the next day (which needed to include a packed dinner, which made things a lot more difficult to balance), and after much much fiddling, I found a nice mix of food that I wanted to eat but also fit my macros beautifully at the same time.

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I haven’t quite decided when I’m eating each part, although the current plan is to eat the yogurt and most of the egg white + bagel for breakfast, the meatball lunch box for lunch (with the ryvita cracker as my ‘dessert’), and then the breakfast box + any leftovers from the bagel box for dinner.

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The macro process took forever today, at once point I was eating 4 eggs to make protein for the day, but once I realized I could just eat greek yogurt for breakfast instead of more eggs, it worked out pretty well. Originally, I was also playing with the idea of eating the meatball lunchbox twice today, but I really don’t like eating the same thing twice in a week, let alone twice in a week. Definitely a longer challenge than usual, but I’m glad it worked out.