Chia Seed Yogurt Parfait

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I’ve been eating these every single day for over a month now, and I absolutely love them. They’re super simple and delicious. The macro balance is pretty good, but these are NOT low calorie! I enjoy eating larger breakfasts and smaller lunches which is why they’re pretty high in total calories, but it works for my diet. That being said, there’s a LOT of protein! At the moment, I really enjoy blueberries and banana, but I’ve also been eating a lot of strawberry-only parfaits.

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Ingredients

  • 200g plain Greek Yogurt (I like Liberte or Skye)
  • 2 tablespoons Chia Seeds
  • 28g frozen mixed berries (1/4 cup)
  • 12g granola (1/8 cup)
  • 7.5g Ground flax seed powder (1 tbsp)
  • 5g Hemp hearts (1/2 tbsp)
  • 40g blueberrries
  • 44g banana
  • 15g cashew butter (1 tbsp)

Optional!

  • 7.5g of unflavoured Allmax Isonatural protein powder
  • .5 tsp Maca Powder

Directions

  1. Set up your container and area.
  2. Add Greek yogurt, chia seeds, protein powder, and maca powder. Mix well.
  3. Add in frozen berries, mix gently.
  4. Pack the mixture down in your jar. On top, add your blueberries and chopped bananas, or whatever fruit you desire.
  5. Cut a small piece of saran wrap, and place it over the top, pressing it into the jar. I do this to keep the granola and toppings from getting soggy until I want to mix them up.
  6. Add in granola, flax seed powder, and hemp hearts.
  7. Screw on the lid, and leave it in your fridge overnight.
  8. When you’re ready to eat it, unscrew the jar and pull the piece of saran wrap out!

Macros: 536 calories: 46 carbs, 23 fat, 41 protein. (Extra details: 13g fiber, 20g sugar!)

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More meal prep

Did a usual week’s long meal prep, but this time had a fellow meal prepper with me! Of course, my meals are the bottom 2 rows, and his are the reaally boring couscous, vegetables, and sausage.

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From the third row, left to right, and once again, it was a vegetarian prep week for me!

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Berry chia-seed yogurt parfaits with granola, hemp hearts, and grounded flax seeds. Right in the middle is just eggs with cheese, and strawberry with chocolate chip BuffBake. Underneath from left to right are vegetarian ‘chicken’ burgers with arugala, tomatoes, swiss cheese, onions, and mushrooms. Next is honey glazed tofu with kale, and sweet potatoes. Finally, we have cold black bean pasta with avocado, tomatoes, onions, and mushrooms.

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Sous-chef Mackenzie was chilling in the kitchen, making sure we didn’t screw up.

Black Bean Spaghetti and a Mini-Week’s Meal Prep

I bought the black bean spaghetti from Whole Foods a week ago, but finally got the chance to make it for dinner! I decided to eat it cold, toss it in an avocado “sauce”, add in some sauteed mushrooms and onions, and top it off with parm cheese and baby tomatoes!

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It tasted pretty good!! It actually tasted pretty close to real pasta (although I won’t lie, I was prettttyy hungry when I finally got to eat). I’ll have to try to try it hot sometime, although it was good. The macros as mentioned previously are very very protein friendly. For 1 serving of 56g, it’s 2g fat, 17g carbs, and 25g protein, so it fits in beautifully.

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Since I had Monday off this week for Family Day, I only needed to meal prep for 4 days this week. Super easy, although I spent the entire Family Day weekend looking for mason jars without finding any. Here’s the lunches and breakfasts!

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Once again from the top left is steel cut oats with chocolate peanut butter cup protein powder and strawberries. To the right of that is the black bean spaghetti with avocado, mushrooms onions, and tomatoes as seen earlier in this post. Two chia seed yogurt parfaits with all the usuals – greek yogurt, strawberries, frozen berries, maca powder, protein powder, flax powder, granola, and hemp hearts. In the middle is a “chicken” veggie burger (post upcoming!). At the very bottom are two containers of honey glazed tofu, sweet potatoes, and a big serving of kale.

Yum! And if you inspect carefully, this was a vegetarian meal prep week! 🙂

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. 😛