#salmon and shredded brussels sprout tacos

[ketorecipepost]

[picodegallokitchen]

Elevate Your NYC Dining Experience with the Zest of Pico De Gallo

When it comes to dining in the heart of New York City, the options are endless, but if you're seeking a taste of vibrant Mexican flavors, look no further than the delectable offerings at Pico De Gallo. This restaurant has become a beloved destination for those who crave the authentic taste of Mexico. The star of the show? Pico de Gallo, of course! This zesty, fresh salsa has made its way into various dishes, making it a must-try when you visit this culinary gem.

The Pico De Gallo Experience

At Pico De Gallo, the focus is on quality, tradition, and the joy of savoring Mexican cuisine at its finest. From the moment you step through the doors, you are welcomed with the aroma of freshly prepared dishes that reflect the rich culinary heritage of Mexico.

Appetizers That Set the Stage

Start your journey with a delightful array of appetizers that showcase the versatility of Pico De Gallo. The Traditional Guacamole, served with crisp tortilla chips, is a refreshing and creamy blend of avocado, tomatoes, lime juice, onion, jalapeno, and cilantro. It's the perfect way to awaken your taste buds.

Savor the Flavors

Pico De Gallo offers an extensive menu, but the focus here is on their exquisite use of Pico de Gallo in various dishes. Let's take a closer look at some of the mouthwatering options:

Elote Asado: Roasted corn, chipotle mayo, cotija cheese, and tajin make for a flavorful combination that perfectly complements the smoky and spicy kick of Pico de Gallo.

Chicken Empanadas: These deep-fried, golden parcels are filled with tender grilled chicken, providing a satisfying crunch with every bite.

Pico Nachos: Choose your favorite topping—roasted veggies, chicken, beef, or pork—layered with cheese, sour cream, jalapeño pieces, and, of course, Pico de Gallo. It's a party of flavors in every bite.

Flautas: Rolled corn tortillas filled with shredded chicken, sour cream, guacamole, cheese, and, you guessed it, Pico de Gallo. The freshness of the salsa balances the rich and savory filling.

Queso Fundido: Dive into a melting pot of Mexican cheeses, enhanced by your choice of beef, chicken, or chorizo, and paired perfectly with Pico de Gallo.

Ceviche: A seafood lover's delight, this dish features mixed seafood with Pico de Gallo, offering a refreshing and tangy twist.

Salads with a Mexican Twist

If you're looking for a lighter option, the salads at Pico De Gallo are a treat. The Green Salad combines mixed greens, tomatoes, onions, radish, almonds, guacamole, corn, and tamarind dressing, all enhanced by the zing of Pico de Gallo. The Taco Salad, available with chicken, pork, or shrimp, is served in a deep-fried flour tortilla bowl, offering a satisfying crunch alongside the freshness of Pico de Gallo.

Tacos and Burritos to Delight Your Palate

Pico De Gallo continues to impress with its selection of tacos and burritos. Whether you prefer the soft corn or flour tortillas, you'll find the perfect combination of meat, vegetables, and, of course, Pico de Gallo. The Veggie option features mushroom, asparagus, and brussels sprouts, while the choice of meat includes chicken, al pastor, pork, beef, chicken and mole, birria de res, fish, shrimp, and even salmon, each bursting with their unique flavors.

Mouthwatering Main Courses

Pico De Gallo's main courses offer a diverse range of options, all enhanced by the presence of Pico de Gallo. Whether you choose Enmoladas, Platano al Mole, Fajitas, Grill Salmon, New York Steak, Enchiladas, Quesadilla, or Chimichangas, you can expect the vibrant salsa to play a crucial role in elevating the overall dining experience.

Extras to Customize Your Meal

Don't forget to complement your meal with extras like Salsas, Red or Black Beans, French Fries, Yucca Fries, Mexican Rice, Sweet Plantain, and Guacamole to further enhance your culinary journey.

In the heart of New York City, Pico De Gallo brings a piece of Mexico to your table. Whether you're a fan of traditional Mexican dishes or looking for a fresh take on familiar favorites, Pico de Gallo is a culinary haven that promises to elevate your dining experience with the vibrant zest of its namesake salsa. Come and experience the true essence of Mexican cuisine right here in the city that never sleeps.

Visit: https://picodegallokitchen.com/order-online/

[se124]

Ketogenic meal plan easy to follow

Following a ketogenic meal plan can be a great way to support weight loss and improve your overall health. The ketogenic diet is characterized by high-fat, moderate-protein, and low-carbohydrate foods. Here's an easy-to-follow ketogenic meal plan to get you started:

Note: It's essential to consult with a healthcare professional or a registered dietitian before starting any new diet or meal plan, especially if you have any underlying health conditions or concerns.

Day 1:

Breakfast: Scrambled eggs cooked in coconut oil with sautéed spinach and sliced avocado. Lunch: Grilled chicken breast served with a side of roasted broccoli and a mixed green salad dressed with olive oil and lemon juice. Snack: A handful of mixed nuts (e.g., almonds, walnuts, macadamia nuts). Dinner: Baked salmon fillet with steamed asparagus and cauliflower rice. Snack: Sugar-free Greek yogurt topped with a few berries.

Day 2:

Breakfast: Smoothie made with unsweetened almond milk, spinach, avocado, almond butter, and a scoop of protein powder. Lunch: Tuna salad made with canned tuna, mayonnaise, celery, and spices. Wrap the salad in lettuce leaves. Snack: Celery sticks dipped in almond butter. Dinner: Grilled steak cooked in butter, served with sautéed mushrooms and a side of steamed green beans. Snack: Hard-boiled eggs.

Day 3:

Breakfast: Coconut milk chia pudding topped with unsweetened shredded coconut and a few crushed almonds. Lunch: Zucchini noodles (zoodles) stir-fried with shrimp, garlic, and olive oil. Snack: Sliced cucumber with cream cheese. Dinner: Baked chicken thighs with a side of roasted Brussels sprouts and a Caesar salad (dressing made with olive oil, Parmesan cheese, and anchovies). Snack: Sugar-free dark chocolate.

Day 4:

Breakfast: Omelette made with eggs, cheese, and diced bell peppers. Lunch: Baked cod with lemon butter sauce, served with a side of steamed broccoli and a mixed green salad dressed with olive oil. Snack: Pork rinds (check for low-carb options). Dinner: Ground beef cooked with taco seasoning, served on a bed of lettuce, and topped with guacamole, salsa, and sour cream. Snack: Sliced cheese with cherry tomatoes.

Day 5:

Breakfast: Keto-friendly pancakes made with almond flour, eggs, and unsweetened almond milk. Serve with sugar-free syrup. Lunch: Grilled chicken Caesar salad with romaine lettuce, Parmesan cheese, and Caesar dressing. Snack: Beef jerky (choose low-carb, no-sugar-added options). Dinner: Baked salmon with a side of sautéed spinach and mashed cauliflower. Snack: Olives.

Remember to drink plenty of water throughout the day and adjust portion sizes to fit your individual needs. It's also important to track your macronutrient intake to ensure you're within your desired keto range.

This meal plan provides a general idea of what a ketogenic meal plan could look like, but feel free to modify it based on your preferences and dietary restrictions. Additionally, it's always a good idea to include a variety of vegetables and choose healthy fats from sources like avocados, olive oil, and nuts.

#fitnessmotivation #gym rat #ketoweightloss #ketodiet #ketogenic #ketolife #keto

[foodfuck]

salmon and shredded brussels sprout tacos · spinach for breakfast

#salmon and shredded brussels sprout tacos #salmon #shredded brussels sprout #brussels sprout #tortillas #cheese #cilantro #brussels sprouts #cumin #chili powder #onion #red pepper flakes #lemon #turmeric #olive oil #lime #food #seafood #taco #tacos #fish #this

[vtasty]

Yummy Food! salmon and shredded brussels sprout tacos · spinach for... via Tumblr

#tasty #food #food porn #recipes #deserts #lunch #dinner #supper #breakfast

[rottenappleheart]

MISC MEAL RECS FOR @queenlua

Parameters: nothing elaborate/time-consuming; must fridge/freeze/reheat well; multiple meals; ingredients last longer than the average raspberry; little bread; no soft cheeses/cream

VEGGIES THAT LAST A LIL BIT LONGER: 

Cauliflower

Zucchini or yellow squash

Potatoes

Sweet potatoes 

Broccoli

Brussels sprouts

EASY PROTEINS: 

Crispy chicken thighs: dry 6-8 boneless skinless thighs and rub with olive oil, then toss with (2 tsps each: salt, garlic powder, onion powder, Italian seasoning, + 1 tsp each: ground pepper, paprika), bake 40 mins @400 or until temp inside reaches 165 for safety stuff. **Psst: Nothing is stopping you from putting brussels sprouts, zucchini, cauliflower, or wedged onions on the same baking sheet.

Dijon baked salmon: mix (1/4 C each: fresh chopped parsley, dijon, + 1 tbs each: lemon juice, olive oil, + 3 cloves minced garlic), spread over salmon, bake 18-20 mins @ 375.

Korean ground beef skillet: Brown and drain ground beef, then clear a space in the pan to stir-fry 3 cloves minced garlic for 30 seconds before mixing in. (You can add chopped mushrooms and/or a drained can of water chestnuts at this point too, if you like those.) Whisk together (1/4 C each: brown sugar, soy sauce, + 2 tsp sesame oil, + pinch each: ginger, red pepper flakes) and pour over ground beef and simmer, seasoning to taste. Toss in sliced green onions and sesame seeds at the end. Can go over rice, noodles, or in lettuce cups.

EASY SOUPS:

Black bean soup: In a large soup pot, brown a diced onion in a splash of oil. Add in some minced garlic + 2-4 tsp cumin and stir 1 minute, then add 2 cans black beans (not drained), 1.5 C water, and bring to a simmer. Cook 15-20 mins until thickened, seasoning to taste. **This one literally makes as much soup as you want it to (more beans! more water!), all pantry staples, and you can add whatever you want to it - cilantro, browned sliced kielbasa sausage, avocado, tortilla chips, etc.

Italian sausage soup: In a large pot or wok, brown and drain Italian pork sausage. Add in: 1 C matchstick carrots, 1 peeled cubed potato, 1-2 cloves minced garlic, 1 can drained chickpeas, 1 tsp Italian seasoning, 1 bay leaf, 4C water, 3 cubes beef bouillon. Cover and simmer 1-1.5 hr, then discard bay leaf, add in 1 sliced zucchini and 1 head of shredded kale and cook 30 mins more. **If you can bring yourself to eat bread this is a great soup for dipping crusty bread in 

Sweet potato & peanut soup (bear with me): In a large soup pot, brown a diced onion in a splash of oil. Stir in (1 tbs each: minced garlic, minced ginger, red curry paste) then 1.5 C water and sweet potatoes (peeled & cubed.) Bring to a boil then simmer on medium-low 15 mins. If you have a blender you can puree it at this point but  ¯\_(ツ)_/¯. Stir in 1/2 C coconut milk and 1 can drained cannelini beans. Top with roasted peanuts, lime juice, cilantro, etc.

MISC EASY MEALS:

Skillet kielbasa: Boil cubed potatoes until soft, then drain. Meanwhile, in a large skillet brown chopped onions in butter, then add sliced beef kielbasa sausage and brown that too. When the potatoes are done add them in as well until everything is seared and buttery and spicy. **Family preferred side dish was applesauce.

Sheet pan deconstructed chicken fajitas: Toss cubed chicken, onion, and bell peppers with 1 tbs oil and spices: (2 tsp each:  chili, cumin, + 1/2 tsp each: salt, paprika, pepper). Roast on baking sheet 15-20 mins @425. Meanwhile toss 4 C chopped kale with 1 tbs oil & pinch of salt. Spread kale and 1 can drained black beans over chicken mix and roast 5-7 minutes more. Eat over brown rice or in tortillas with your preferred sour cream/cheese/cilantro/whatever.

Sundried tomato pasta: Cook bowtie pasta and set aside. In lidded pan, brown spinach+feta sausages, 1 tbs sundried tomato pasta, and 2 cloves minced garlic. Add in 4 C chopped mushrooms, 3 oz jarred sundried tomatoes, and 1 C black olives, cover, and simmer 5-10 mins. Toss in noodles and a few handfuls of spinach and cook until wilted.

Mediterranean ravioli: Cook packaged spinach ravioli per package, drain, and toss with 1 tbs oil from jarred sundried tomatoes. Heat another tbs of that oil in a skillet and saute 1 can drained artichoke hearts, 1 can drained cannelini beans until heated through. Fold into ravioli with 1/4 C kalamata olives, fresh basil, pine nuts.

Cauliflower tacos:  Chop cauliflower, toss with olive oil/melted butter/salt/pepper/paprika/garlic, roast for 1 hr @400, then put in a tortilla with sliced red bell pepper, salsa, cheese of choice.

**Black bean goat cheese quesadillas if you don't want to share with your partner: Mix together: 1 can drained black beans + 1 can drained whole kernel sweet corn + 1 tub goat cheese + handful of diced tomatoes + 1 diced bell pepper + 1/2 diced red onion + cilantro + green onion + whatever else you want, spread into tortilla and quesadillify it

EASY SALADS THAT DON'T GO BAD INSTANTLY:

Kale apple salad: Bagged chopped kale lasts about 2-3 weeks. You can shake up a (non-perishable!) dressing of apple cider vinegar, lime or lemon juice, salt, pepper, and olive oil, then massage into a few handfuls of kale and toss with thin-sliced apples and other toppings of choice (craisins, walnuts, almonds, goat cheese, etc.)

@wavelette’s farro salad: Cook farro per package directions in salted water, then toss in 1/4 C diced red onion, a few handfuls of halved cherry tomatoes, fresh mint leaves, and olive oil, salt, and pepper to taste. **I know it's mostly grain but it counts as a salad)

#food

[blackdariaa]

food photo dump (all made by me)

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•

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Honey Garlic Chicken Tenders, Sweet Potato Scones, Pan Seared Duck w/ Shredded Brussel Sprouts & Creamy Garlic Risotto, Salmon Tacos, Apple Pie Cookies, Sweet Potato Cupcakes w/ Brown Butter Frosting, Pecan Cinnamon Rolls

#gold-argann #my food #food porn #food photography #my #my photography

[wholockgal]

@redthreads​ replied to your photo

“Hi there, tumblr folks. It’s been a while, hasn’t it? I hope that...”

I have been home for about 3 weeks, except for a few trips out. Fairly healthy, just worrying about EVERYONE else. Congratulations on successfully (and delicious looking) dieting! If you wanted to share recipes, I would be really excited

Ugh I hear that... the number of arguments i’ve had with my parents is beyond ridiculous. I think that now our governor has officially issued a “Stay at Home” order they are finally willing to suck it up and deal with their cabin fever at home. 

Now that said, be careful what you wish for! Here are some of my recent go-to/winner recipes that I’ve been playing with. The hardest part of this for me has really been keeping up with the amount of produce...

But here we go:

https://cookieandkate.com/best-ratatouille-recipe/ (I have made this several times, and also have some in my freezer, just in case. HIGHLY RECOMMEND.)

https://www.wellplated.com/rosemary-chicken-thighs-apples-brussels-sprouts/ (made this last night, and it’s a winner!)

https://damndelicious.net/2013/06/03/quinoa-stuffed-bell-peppers/ (full disclosure: i added ground beef because i had it, and also i get sick of quinoa kind of fast... still tasted good though!)

https://www.rachaelraymag.com/recipe/spanikopita-burgers (these burgers are a staple. i’ve also adapted the burger recipe into a meatloaf, adding egg and some breadcrumbs, and it works/freezes really well)

https://www.myrecipes.com/recipe/everything-bagel-roasted-salmon (super easy & tasty. toss some veggies on the sheet pan too, and you’ve got a one pan meal. alternately, just put some pesto and lemon on top of the salmon instead and roast)

https://www.frugallivingmom.com/lemon-pesto-chicken-freezer-meal-recipe-ad/ (could it be any easier?)

Beyond those highlights, I’ve also just done basics like a slow cooker chicken & salsa, shredded for salads. Or just making taco meat for lettuce tacos/taco salad, etc. Roasting a bunch of (not potato) veggies with olive oil & balsamic vinegar. And dry roasted chickpeas (salted or buffalo flavor!) have been magical... definitely helps with snacking.

#redthreads #WLG replies #yeah sorry... #that kind of got away from me a bit? #cooking with wlg #recipe recs

[wayofweightloss-blog]

GET 2 FREE KETO COOKBOOKS AND ENJOY:

200  Fat-Burning Keto Recipes That Taste Great and Are Easy to Make!

Discover 200 delicious fat-shredding keto recipes inside these 2 Keto Cookbooks. And today we’re GIVING them away 100% FREE!

Losing Weight on the Keto Diet

DOESN’T HAVE TO BE COMPLICATED…

Worried that you won’t be able to follow the Keto Diet because it’s “complicated”… or that you’re going to miss eating carb-heavy dishes like pancakes and mashed potatoes?

Well, you can stop worrying now because you’re about to get 150 200 easy-to-prepare recipes (including 50 recipes for your Instant Pot) so you can start eating Keto and stick with it for the long haul.

FREE COOKBOOK  #1

Simply Tasty Ketogenic

Here’s what you’ll find inside the Simply Tasty Ketogenic cookbook…

22 BREAKFAST RECIPESBreakfast doesn’t have to be boring… you’ll get 22 different keto recipes, including Asparagus Frittata, Quick Bread in a Mug, Keto Breakfast Sandwich, Avocado Egg-Bake, and Simple Keto Pancakes.

23 HEARTY SOUPS AND SALADSSalads and soups can be your best friend when you are on a ketogenic diet. Enjoy nutritious and delicious recipes including Instant Pot Keto Cheddar Soup, Smoked Salmon Salad, Italian Sausage Keto Soup, Waldorf Salad, Easy Taco Salad, and many more.

22 LUNCH RECIPESYou’ll get 22 yummy lunch recipes to satisfy a wide range of tastes. Recipes include Keto-Burgers, Crispy Chicken Thighs, Mongolian Beef, Spicy-Sweet Quesadillas, and Pork Loin Roast with Orange.

10 APPETIZER RECIPESUse these recipes for a pre-meal appetizer or even as a snack to get through those afternoon hours without giving in to an unhealthy craving. Recipes include Cauliflower Buffalo Bites, Pepperoni Chips, Keto Guacamole, and Zucchini Fries.

22 DINNER RECIPESYou’ll fall in love with these mouthwatering dinner recipes that help you burn fat. Enjoy dishes like Chicken Hash with Dijon Coconut Sauce, Grilled Flank Steak, Instant Pot Chicken Curry, Lemon-Garlic Salmon, and Chicken Korma.

10 KETO STEW RECIPESNothing like a hearty stew on a cold night! You’ll get 10 of them, including Coffee and Wine Beef Stew, Low-Carb Lamb Stew, Easy Crockpot Chicken Stew, and Low-Carb Green Chillie Pork Stew.

19 SIDE DISH RECIPESYou’ll even get side dishes to “add on” to your lunches and dinners, including Green Bean Paprika Lime Fries, Cauliflower Rice, Vegetable Ratatouille, and Zucchini and Cauliflower Cheese Bake.

12 CROCKPOT MEALSSomedays you need something easy. And what’s easier than tossing some ingredients into a crockpot and letting them simmer for a few hours? Put some of these recipes together and see how much time they save you: Mediterranean Chicken, Banana Pepper Shredded Beef, Buffalo Chicken, and Spinach Mushroom Stroganoff.

10 DESSERT & SWEET TREAT RECIPESLast but not least, you’ll get 10 mouthwatering treats to satisfy your sweet tooth — minus the carbs. Finish the perfect meal with Creamy Cupcakes, Cheesecake Brownies, Peanut Butter Chocolate Cookies, and more!

FREE COOKBOOK  #2

InstaKETO

Our brand new InstaKETO cookbook is packed with keto meal ideas you can cook up in a jiffy in your Instant Pot or pressure cooker. These 50 tested recipes are easy to make and proven to please. Here’s what you’ll find inside…

HOW TO COOK WITH AN INSTANT POTIf you’ve never used an Instant Pot or pressure cooker before, this chapter will teach you the different types available, how they work, how to operate them, as well as tips and tricks for quicker cooking and clean-up.

10 BREAKFAST RECIPESBreakfast doesn’t have to be boring… you’ll get 10 different keto recipes, including Spinach and Feta Frittata, Nut and Zucchini Bread, and Ham and Cheese Broccoli Brunch Bowl.

10 MEAT RECIPESYou’ll get 10 yummy meat recipes to satisfy a wide range of tastes. Recipes include Mediterranean Meatloaf, One-Pot Chicken and Green Beans, Beef Stew, Steak and Salsa, and Butcher Style Cabbage Rolls.

10 FISH & SEAFOOD RECIPESDo you like seafood? You’ll love these 10 keto recipes, which include Garlic Smoked Paprika Shrimp, Natural Lime Ginger Salmon, and Coconut Cilantro Shrimp Curry.

9 SIDE DISH RECIPESUse these recipes as side dishes, pre-meal appetizers, or even snacks to get through those afternoon hours without giving in to an unhealthy craving. Recipes include Balsamic Brussels sprouts with Pecans, Pounded Cauliflower with Sour Cream, and Pearled Cabbage and Bacon Crumble.

11 SOUP RECIPESYou’ll fall in love with these delicious soups that help you burn fat. Enjoy dishes like Ground Beef Zucchini Soup, Yummy Chicken Vegetable Soup, Bacon Chicken Leek Soup, and Creamy Tomato Basil Soup.

#ketoliving eatfatlosefat weightloss ketones ketocommunity lowcarb ketolifestyle ketodiet ketoweightloss ketogenic ketogenicdiet ketorecipes

[thenobullshtblog-blog]

Show me your D.

Hands down, the most commonly asked question people slide into my DMs with is in regards to what kind of DIET I am on. What kind of food T (@t.clow) and I eat, how to prepare it etc etc. So many people have this misconception that eating healthy is 1. Too expensive and 2. Means everything has to taste like the glue that seals envelopes. Don’t call me a food guru but I’m here to help you get the best D you’ve ever had in your whole life, flavorgasm free of charge.

 You’re welcome in advance.

T and I are both athletes, so we eat A Lot. Considering prepping meals for the both of us I do one large trip to the grocery store per week, and get other smaller items later if needed/if we run out (this is usually like shredded cheese or a certain dipping sauce etc).

I went grocery shopping this morning-store of choice is ShopRite as it’s fairly competitive with its prices. I am not an extreme couponer but I am as they say “ballin on a budget” so if I can get everything I need cheaper at a store that’s less popular-I will.

Here is everything that I bought-

Produce:

2 Onions (1Red,1Vidalia), 5 Bell Peppers(1green,2red,2yellow), 2 yellow squash,6 vine tomatoes, 4 ears of corn, 3 limes, 3 lemons, 1 bunch organic cilantro, giant pack of baby bella mushrooms, pack of baby spinach, hella green beans (I don’t know what the weight is haha sorry), bulk bag of brussel sprouts.

Protein:

2--1lb packs of lean ground turkey, 1 pack boneless skinless chicken breast, a 2lb organic salmon filet, a 2lb bonless pork loin roast, and 30 large grade A eggs.

Misc Stuff: 2 bottles of coffee creamer, trash bags, Parmesan cheese, Sargento cheese sticks, paprika, deli swirl bread, 12 pack English muffins.

Total cost for everything: $135.00 on the dot. $135 for a CVS length receipt worth of healthy and fresh food..

For shits and gigs lets divide this by 2 because there are 2 of us-that’s $67.50 per person for an entire weeks worth of meals.This is including:  breakfast, second breakfast, lunch, snack, dinner. Lets break this down even further.

Divide the weekly cost $67.50 by 7 days a week=$9.64 a day. (yes I’m using the calculator on my phone cause math is hard.)

That’s what it costs to feed myself for a whole day- eating super healthy, and super often. You’ll spend at LEAST $10 at Taco Bell or McDonalds for ONE meal. Let’s reconsider our choices.

OKAY Alix, now that I have bought all this rabbit food, wtf do I do with it.

Fantastic, I’m glad you asked.

Throughout this week, as I normally prepare our meals I will be blogging about it so you can see exactly what I am making, and how.

You’ll be as they say.. shooketh to find out how little time, and minimal effort majority of these items take to make, and how fu*king delicious they taste.

#showmeyourd #diet #mealprep #healthyeating #foodporn #lifestyleblog #letsgetweird

[paleorecipecookbook]

33 Amazing AIP Recipes (Paleo + Nourishing)

The AIP diet is known for reducing inflammation and boosting the body’s ability to fight autoimmunity. Sometimes, finding recipes that fit the tight parameters of the autoimmune protocol can feel like searching for a needle in a Google-based haystack, but these 33 recipes are both AIP and absolutely delicious.

Ginger Turmeric Smoothie

Breakfast or snack, this anti-inflammatory smoothie is packed with warming flavors.

Recipe: PaleoPlan | Ginger Turmeric Smoothie

Vietnamese Shredded Chicken Salad

Enjoy a warming twist on the classic dish.

Recipe: Autoimmune Wellness | Vietnamese Shredded Chicken Salad

Kale and Mushroom Sausage Patties

Breakfast on an AIP diet without eggs doesn’t have to be boring, especially with these savory sausage patties that are packed with veggies.

Recipe: PaleoHacks | Kale and Mushroom Sausage Patties

Mashed Cauliflower Breakfast Bowl

The creamy goodness of cauliflower is perfect for the breakfast table, too.

Recipe: Grass Fed Salsa | Mashed Cauliflower Breakfast Bowl

Endive Salmon Poppers

Part appetizer, part entrée, these AIP bites are anti-inflammatory and low-carb.

Recipe: PaleoPlan | Endive Salmon Poppers

Tempura Shrimp

Skip the takeout and serve this on a bed of cauli rice.

Recipe: Primal Palate | Tempura Shrimp

Avocado-Stuffed Chicken Meatballs

Trade dry meatballs for this juicy, AIP-friendly dish. Skip the ghee if you’re ultra-sensitive or in the introduction phase.

Recipe: PaleoHacks | Avocado-Stuffed Chicken Meatballs

Ginger Garlic Turmeric Stir-Fry

Anti-inflammatory doesn’t have to mean salad! This zesty stir-fry is packed with plenty of good-for-you nutrients.

Recipe: Heal Your Kitchen | Ginger Garlic Turmeric Stir-Fry

AIP Waffles

Who says you can’t have deliciously fluffy waffles on the AIP? Not us!

Recipe: Angel Slice | AIP Waffles

Hearty Meatballs

Dinner is served with these AIP-friendly meatballs that are perfect for batch-cooking.

Recipe: Real Food and Love | Hearty Meatballs

Easy 20-Minute Mustard Pork Chops

AIP doesn’t mean tasteless, and this quick-prep dish is loaded with flavor that will make you forget you’re on a diet.

Recipe: PaleoHacks | Easy 20-Minute Mustard Pork Chops

AIP Sandwich Bread

This bread is so tasty you’ll never know it’s autoimmune-friendly. Time for some avocado toast!

Recipe: Paleo Metamorphosis | AIP Sandwich Bread

Roasted Garlic Zucchini Hummus

All you need are some veggie sticks and you’re good to go.

Recipe: Adventures in Partaking | Roasted Garlic Zucchini Hummus

Apple Pumpkin Soup with Turmeric

It doesn’t have to be autumn to enjoy the warmth of this creamy dish.

Recipe: PaleoHacks | Apple Pumpkin Soup with Turmeric

Swedish Meatballs

The IP goes AIP with these savory meatballs. Pair them with some roasted Brussels sprouts or mashed cauliflower.

Recipe: Forest & Fauna | Swedish Meatballs

Keto AIP-Friendly Raspberry Coconut Drops

You can keep your sweet tooth on the AIP, especially when you nibble on these sugarless drops that contain just four ingredients.

Recipe: PaleoHacks | Keto AIP-Friendly Raspberry Coconut Drops

Turmeric Salmon Brochettes

Elevate dinner with this omega-3-packed dish.

Recipe: Autoimmune Wellness | Turmeric Salmon Brochettes

Turmeric Gummies

You don’t have to be a kid to enjoy snacking on gummies. Now you can fight your inflammation while you do it.

Recipe: PaleoHacks | Turmeric Gummies

Quick Onion Soup

Pair this soup with some AIP bread and enjoy a perfect café-ready meal.

Recipe: Meatified | Quick Onion Soup

Bacon-Wrapped Avocado Fries

Bacon and avocado make the best everything, and together they’re an unstoppable snacking duo loaded with healthy fats and protein.

Recipe: PaleoHacks | Bacon-Wrapped Avocado Fries

AIP Paleo Lasagna

Enjoy the simplicity of the one-dish family classic with all AIP-friendly ingredients!

Recipe: Little Bites of Beauty | AIP Paleo Lasagna

AIP Salmon Patties

You don’t need eggs to make perfect salmon patties. Enjoy these for any meal or snack.

Recipe: Unbound Wellness | AIP Salmon Patties

Turmeric Chicken Soup with Zucchini Noodles

Chicken soup is good for the soul, but gluten-based noodles are not. This soup uses zoodles to create a perfect texture without any grains.

Recipe: PaleoHacks | Turmeric Chicken Soup with Zucchini Noodles

AIP Bacon Chicken Ranch Casserole

Moms love casseroles for good reason: they prep fast and clean up even faster. This AIP ranch casserole is dairy-free and family-friendly.

Recipe: Grass Fed Salsa | AIP Bacon Chicken Ranch Casserole

Brussels Sprouts Chips

Make these crispy Brussels sprout chips for the perfect snack, salad topper, or side dish.

Recipe: PaleoHacks | Brussels Sprouts Chips

Decadent Orange Chicken

AIP meals don’t have to be bland, as proven by this zesty chicken dish.

Recipe: Joy-Filled Nourishment | Decadent Orange Chicken

Autoimmune Paleo Brownie Cookie Bars

This decadent dessert is fully AIP-compliant and so rich you’ll feel like you’re breaking all the rules!

Recipe: Empowered Sustenance | Autoimmune Paleo Brownie Cookie Bars

Chia Banana Mango Trifle

Packed with antioxidants and fiber, this trifle will help you reach your health goals while satisfying a sweet tooth at the same time.

Recipe: PaleoHacks | Chia Banana Mango Trifle

Autoimmune Paleo Guacamole

Most guac uses spices that aren’t AIP-friendly, but you can still enjoy this addictive snacking favorite with this modified recipe.

Recipe: Whole New Mom | Autoimmune Paleo Guacamole

AIP Taco Bowl

Taco Tuesday, AIP style!

Recipe: Autoimmune Wellness | AIP Taco Bowl

Pineapple Fruit Salsa

Fruit salsa is all the rage, whether you’re picnicking it up or snacking after work.

Recipe: PaleoHacks | Pineapple Fruit Salsa

Chicken and Kale Vegetable Soup

Even those who don’t love kale will find a savory, filling favorite in this veggie-packed dish.

Recipe: Linda Wagner | Chicken and Kale Vegetable Soup

Paleo AIP Smoothie

Sip on this satisfying smoothie to curb cravings.

Recipe: PaleoHacks | Paleo AIP Smoothie

(Read This Next: 9 Leaky Gut Symptoms and How to Start Healing Now)

The post 33 Amazing AIP Recipes (Paleo + Nourishing) appeared first on PaleoPlan.

Source: https://ift.tt/10qRbxJ

#paleo #recipe #food #delicious #healthy #yum #diet

[ketorecipepost]

Cheesy Keto Garlic Bread

LOW CARB ENCHILADA MEATBALLS INGREDIENTS Meatballs: 1 lb ground beef 1 egg 1/4 cup real grated cheddar cheese 2 Tbsp taco seasoning 1/2 tsp onion powder 1/2 tsp salt 1/4 tsp black pepper 1/4 cup enchilada sauce (3 gm sugar or less) DIRECTIONS: Meatballs: 1) Preheat oven to 400. 2) Add all of the meatball ingredients into a large bowl and mix well until combined. 3) Shape into approximately 15 meatballs and place on a baking sheet lined with aluminum foil. 4) Bake for 25 minutes or until cooked through. Put together Casserole: 1) Preheat oven to 350. 2) Pour 1/4 cup enchilada sauce into bottom of small baking dish or cast iron skillet. 3) Place cooked meatballs into dish and top with remaining enchilada sauce. Top with shredded cheese. 4) Bake for 15 minutes or until cheese is melted and bubbly. NUTRITION (PER SERVING) Makes 5 Servings Calories 309.8 Fat 21.6g Protein 23.9g Net Carbs 3.7g Keto Tips No fruit, unless it’s berries in moderation… No wheat No sugar No grains No pasta No potatoes No rice No beans No starches No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.) HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for. Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok! Vegetables that should be avoided are… Sweet potatoes Corn Peas Potatoes Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended. Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto. Do not forget your electrolytes, they are needed daily. A good form of electrolytes is: Powerade zero Pickle juice Pink Himalayan salt added to your food Strict keto – counts all macros, do not eat processed foods. Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan Macros are a break down of the calories you intake for the day. Which should be… 5% carbs 20% protein 75% fat Carb manager is a great app to track macros Carbs are a limit – try not to go over your carb limit. Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full. Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss. Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick. Hope this helps.  If you are a keto newbie- This should help  Meats: ZERO CARBS  • Beef- Ground beef, Steak, Ribs, and Roasts • Pork- Chops, Ribs, BACON, Loins, sausage • Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate. • Fish- Tuna, Salmon, Cod, Haddock, etc. • Shrimp/Lobster- Go crazy, use lots of butter! • Pepperoni Cheese: MOST are no carb, almost all are low carb • Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile! • Colby jack, pepper jack, monterrey jack • Taco style, Mexican style • Parmesan, Asiago • Ricotta- Freezes well, very versatile • Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving • Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz. Vegetables: No potatoes! Get your carbs from above ground veggies!!! • Leafy greens- Spinach, Spring mix, Kale, Romaine • Zucchini- Great for a noodle substitute! • Avacado- Awesome source of natural fat! • Eggplant • Brussels sprouts • Tomato • Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!! • Cucumber • Peppers- Jalepeño, banana, green/red/yellow/ orange bell • Broccoli- Great with cheese, steamed or just raw! • Asparagus- Awesome roasted or sautéed with bacon and garlic! • Cauliflower- AWESOME potato substitute!! • Celery- Great with cream cheese or all natural peanut butter! • Cabbage • Pickles (Read nutrition labels, watch for sugar and carbs) • Olives • Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though). • Onions- Red, yellow: use somewhat sparingly, to taste Fruits: Most are a no-no, especially bananas, oranges and grapes. • Strawberries • Blueberries • Raspberries • Blackberries • Lemon/Limes- Adds great flavor! Nuts (grams of Carbs per 100 grams, or 3.5 oz) • Pecans/ Brazil (4g) • Macadamia (5g) • Hazelnut/Walnut/Peanut (7g) • Pine (9g) • Almond (10g) • Pistachio (18g) • Cashew (27g) Oils/Fats • Coconut Oil • Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine • Olive Oil • Vinaigrette • Hollandaise • Bacon/sausage grease • MCT oil- easily ordered online/in specialty stores Dressings/Condiments/Fats • Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love! • Mayo- Natural/organic is best, but I use Hellmann’s all the time. • Aioli • Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup • G. Hughes brand sugar free BBQ sauce • Yellow/Spicy Brown Mustard • Soy sauce • Hot sauce Liquids: Use as base for sauces/soups • Heavy Whipping Cream (HWC) • Broths/Stocks: Stay away from reduced fat. Bone broth is awesome! Snacks • Pepperoni • Slim Jims/jerky (watch carbs) • Homemade cheese its/ tortilla chips • Cheese • Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!) Drinks • WATER- Lots of it! • Crystal Light- Tons of options and very convenient! • Tea with stevia • Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer! Alcoholic Beverages • Beers (grams of carbs per 12 oz serving)  Bud Select 55 (1.9)  MGD 64 (2.4)  Rolling Rock Green Light (2.4)  Michelob Ultra (2.6)  Bud Select (3.1)  Beck’s Premier Light (3.2)  Natural Light (3.2)  Michelob Ultra Amber (3.7)  Coors Light (5)  Amsterdam Light (5)  Bud Light (6.6) • Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites! • Whiskey shot (0g carbs) • Brandy shot (0g carbs) • Dry Martini (0g carbs) • Tequila shot (0g carbs) • Champagne (~1g per serving) • Dry wine (~2g per serving) Sweeteners • Stevia drops (0g) • Erythritol (0g) • Truvía (0g) • Monkfruit (0g) Other common Ingredients I use • Almond flour • Spices: Garlic powder, onion powder Dont forget your electrolytes, they are needed daily. • A good form of electrolytes is: • Powerade zero Read the full article

[picodegallokitchen]

Satisfy Your Cravings: The Ultimate Guide to Mexican Cuisine in New York, NY

New York City is a melting pot of cultures, and its culinary scene reflects this diversity in every savory bite. Among the many global cuisines celebrated in the Big Apple, Mexican cuisine stands out for its bold flavors, rich traditions, and vibrant colors. Whether you're a longtime fan of Mexican food or new to its delicious world, you're in for a treat. Join us on a gastronomic journey through the heart of New York, as we explore the finest Mexican cuisine offerings in the city.

Appetizers: A Flavorful Prelude

Elote Asado:

Begin your Mexican culinary adventure with Elote Asado, a delectable roasted corn dish featuring chipotle mayo, cotija cheese, and tajin, a tangy chili-lime seasoning.

Chicken Empanadas:

Crispy and savory, these deep-fried flour dough patties are generously filled with grilled chicken, promising a delightful start to your meal.

Pico Nachos:

Share a plate of Pico Nachos with friends or indulge yourself in a mound of tortilla chips layered with roasted veggies, chicken, beef, or pork, along with cheese, sour cream, jalapeño pieces, pico de gallo, and guacamole.

Traditional Guacamole:

Savor the freshness of traditional guacamole, made with ripe avocados, tomatoes, fresh lime juice, onion, jalapeño, and cilantro, served with warm tortilla chips.

Flautas:

Crispy and flavorful, flautas are corn tortillas rolled around shredded chicken, accompanied by sour cream, guacamole, pico de gallo, and cheese.

Yuca Supreme:

Dive into a plate of deep-fried Yucca sticks, adorned with chorizo, chihuahua cheese, sour cream, and cilantro alioli for a unique and satisfying appetizer.

Chicharrones de Pollo:

Chunks of fried chicken are elevated with mesquite, tajin, dry chili, and chipotle mayo, offering a burst of flavors and textures.

Queso Fundido:

Melted Mexican cheeses come together with your choice of beef, chicken, or chorizo, creating a warm and gooey masterpiece of indulgence.

Ceviche:

For a refreshing start, enjoy a cocktail portion of mixed seafood with a unique Mexican twist.

Salads: Fresh and Vibrant

Green Salad:

The Green Salad features mixed greens, tomatoes, onions, radishes, almonds, guacamole, corn, and a tamarind dressing that perfectly balances flavors.

Taco Salad:

Served in a deep-fried flour tortilla bowl, this salad boasts lettuce, pico de gallo, sour cream, and cotija cheese. Choose from chicken, pork, or shrimp for a satisfying meal.

Burritos: Hearty and Fulfilling

Whether you're a fan of veggies or crave meat, burritos are the epitome of Mexican comfort food. Choose from options like the Veggie Burrito or the classic Chicken, Beef, or Pork burritos, and don't forget the option to add succulent Shrimp to elevate your meal.

Tacos: A Taste of Authenticity

Tacos are a quintessential part of Mexican cuisine, and the menu offers an array of tantalizing options:

Veggie: Featuring mushroom, asparagus, and Brussels sprouts.

Chicken, Al Pastor, Pork, Beef: Classic choices with a variety of meats.

Chicken & Mole: Grilled chicken paired with a rich mole sauce and sweet plantain.

Birria de Res: Slow-cooked shredded beef served with a flavorful beef broth for dipping.

Fish: Crispy fried white fish.

Shrimp: Succulent shrimp with Mexican flair.

Pulpo & Chorizo: Octopus, sausage, and truffle corn chimichurri.

Salmon: Grilled salmon with honey-chipotle sauce and cilantro.

Main Courses: A Culinary Adventure

The main course selection caters to every palate:

Enmoladas: Corn tortillas enveloped in traditional mole sauce, filled with your choice of chicken, beef, or pork, accompanied by cheese, sour cream, rice, and beans.

Platano al Mole: A sweet plantain cake paired with chicken or beef, cheese, mole poblano sauce, rice, beans, and sour cream.

Fajitas: Enjoy your choice of chicken, shrimp, beef, or a mix, served with roasted onions and peppers, pico de gallo, and sour cream, all wrapped in corn or flour tortillas.

Grill Salmon: Sautéed veggies, mixed greens, and roasted corn accompany grilled salmon, creating a light yet flavorful dish.

New York Steak: Savor a 14 oz. grilled steak with pico de gallo, demiglace, and your choice of French fries or Mexican rice and beans.

Enchiladas: Corn tortillas drenched in your choice of verde or Morita sauce, filled with chicken, beef, or pork, and served with cheese, sour cream, rice, and beans.

Quesadilla: Flour tortilla filled with chihuahua cheese, pico de gallo, guacamole, and sour cream. Customize with veggies, chicken, pork, beef, or shrimp.

Chimichangas: These hearty delights are filled with your choice of chicken, beef, or pork, accompanied by rice, beans, cheese, pico de gallo, chipotle mayo, sour cream, and guacamole.

Extras: The Perfect Accompaniments

Don't forget to complement your meal with a side of salsas, beans, French fries, yucca fries, Mexican rice, sweet plantains, or guacamole.

Pico De Gallo: A Mexican Culinary Essential

Throughout our journey of Mexican cuisine, one ingredient has consistently shone as a symbol of traditional Mexican flavor: Pico De Gallo. This zesty, fresh salsa made with diced tomatoes, onions, cilantro, jalapeños, and lime juice adds a burst of tangy goodness to various dishes, from appetizers to main courses. Its vibrant colors and bold flavors encapsulate the essence of Mexican cuisine, making it a must-try condiment for anyone exploring the rich tapestry of Mexican flavors.

Conclusion: Explore the Best of Mexican Cuisine in New York

New York City's culinary landscape is a treasure trove of flavors, and Mexican cuisine holds a special place in this mosaic of tastes. Whether you're drawn to the spice of tacos, the comfort of burritos, or the rich, savory notes of mole sauce, Mexican cuisine has something to offer everyone. So, take a culinary journey through New York's Mexican restaurants and discover the delightful world of Mexican flavors. Discover the finest of Mexican flavors in NYC at Pico De Gallo. Our chef uniquely elevates classic dishes with a modern fusion touch. Crafted with the freshest premium ingredients, we offer an unparalleled dining journey in a cozy yet budget-friendly setting. Experience unmatched culinary dedication at New York's premier Mexican eatery.

[lynccycling]

Meal Prep Monday

Go behind the scenes and into the kitchen with our LYNC instructors. We asked them what their favorite meals were to prep to stay healthy and fueled for all of their classes. Read on & grab the recipe for your own meal prep adventures!

 Everything in moderation has its place in a healthy diet, even bacon!! Sometimes I add 1-2 pieces to a salad as encouragement to eat leafy greens, and a few more to this awesome breakfast casserole. I typically wake up feeling starving, so I need a lot of protein to get my morning off to a good start! I love mixing this dish up by adding bell peppers and mushrooms or swapping out the bacon for turkey sausage.

Get the recipe here --> https://www.staysnatched.com/low-carb-bacon-egg-and-spinach-breakfast-casserole/

Chili is my favorite meal on this planet. It’s filling and it’s easy. This recipe uses turkey for a learner alternative to the classic. I usually add a little extra chili powder.

Get the recipe here --> https://www.ambitiouskitchen.com/seriously-the-best-healthy-turkey-chili/

I love this recipe because it never gets old! Sometimes we put regular potatoes, purple sweet potatoes, corn tots, etc... even better: it lasts most of the week.

Get the perfect quinoa recipe here --> https://www.thekitchn.com/how-to-cook-quinoa-cooking-lessons-from-the-kitchn-63344 then add in as much as you’d like to make it yours: black beans, and all the veggies - jalapeños, bell peppers, sweet potatoes, cilantro, red onion, garlic, + seasoning.  Eat as a bowl, with tortillas, add eggs for breakfast! Yum!

This is one of my favorites especially during the cold days of the year. It is quick, Healthy, and easy.  I always have frozen chicken on hand and make this when I’m in a pinch. The pressure cooker makes the chicken so tender you won’t even know it came from the freezer.  I choose to omit the noodles when I am trying to cut back on carbs a bit and I honestly don’t miss them since it’s so hearty!

Get the recipe here --> www.lynccycling.tumblr.com/recipes

This is my GO TO! Regular chicken gets boring quick. It’s super easy and the 3 ingredients go a long way! Can’t go wrong when you add CHEESE 🤤

Get the recipe here --> https://www.simplysissom.com/pestochickenbake/

This is soooo easy to make & I love to prep a bunch of tuna for the whole week for an easy lunch option. My life is insane and I’m constantly on the go from here to there so the easier it can be, the better! Whip this up on Sunday & pop it in the fridge for a M-F quick meal. Pro tip: add a drizzle of shredded swiss cheese & you’re golden. 

Get the recipe here --> www.lynccycling.tumblr.com/recipes

My meal prep hack for getting random nutrients throughout the week: SMOOTHIES. I’m a sucker for a good breakfast smoothie. It’s easy, quick, and allows you to start the day with all kinds of good stuff.

Pro tip: add the stuff you don’t want to eat, but need, into smoothies throughout the week. I don’t eat a lot of omega-3 foods so chia seeds are great! I always add turmeric during weeks I do a lot of workouts to help recover and fight inflammation. Collagen protein is always a great add for after class!

Get the recipe here --> www.lynccycling.tumblr.com/recipes

I love grilling up any meat or seafood, adding in some rice, then mixing in veggies. Love that I can change up the seasonings and taste... varieties are endless and it’s so easy.

Get an easy grilled salmon recipe here --> https://www.thestayathomechef.com/simple-grilled-salmon/

I’ve always struggled getting enough veggies in my diet, I tend to prefer eating fruits. So by meal planning and roasting all my veggies early in the week, I have zero excuses! After they’re done cooking, I just portion them off in easy grab ‘n’ go containers and voilà! Veggie intake conquered!

Get the recipe here --> www.lynccycling.tumblr.com/recipes

Kelsey actually turned me on to this recipe, so you can all thank her for that. This is my go-to healthy dish. And a bonus is you always have leftovers. Booyah! I am not a good cook by any means but this dish is hard to mess up. It’s super filling and you can really add any kind on seasoning you like. I like mine a little spicy so I add some extra red pepper!  

Get the recipe here --> https://www.primaverakitchen.com/ground-turkey-sweet-potato-stuffed-peppers/

I made Chicken Taco Chili from Lync30 (thanks Whitness Nutrition) again in the crock pot the other day when it was cold. Love it. Put it on top of butternut squash and zucchini.

Other than that I’m pretty basic with my meal prep protein (usually ground turkey or baked chicken with Paleo Pink Powder)/green (green beans or brussel sprouts tossed in olive oil, salt, garlic powder)/carb (roasted potatoes in olive oil, garlic). Happy eating!

Get the recipe here --> www.lynccycling.tumblr.com/recipes

[oneelleofablog]

Lessons I Learned + Recipes I Liked From The Whole30.

I finished the Whole30 about two weeks ago. And while it was as hard as I was told it would be, the results were just as satisfying. 

I did the Whole30 because I was having trouble putting off some weight that I thought would go away like it normally does with some good old fashioned working out. My workout isn’t even that old fashioned – it’s a pretty intense kickboxing /circuit training gym that I go to three to four times a week. I guess my mental fear of getting closer to 30 decided to manifest itself physically. 

While I did lose the weight, I also learned some things from the whole process, which was a pleasant surprise since it seemed to me like just a food thing (or maybe I’m just naive to diets being so holistic). 

Here are some of the lessons I learned.

It’s okay to take as long as you need leading up to actually doing the Whole30 to prepare. I took about a month to mentally prep myself, look up recipes, map out my social calendar, etc. so I would not feel as overwhelmed as I already knew I would when I actually started the diet.

I’m so much better at meal planning before going to the grocery store since doing Whole30. Not only do I have more recipes to choose from, but that time to Google, Pinterest, and list make is now a part of my weekly routine. I don’t feel like it’s an event anymore, and I know the payoff is worth it once I get to the grocery store(s) and know what I’m looking for.

I’m never going to make negative comments to people doing diets of any sort again. I can’t tell you how many people told me The Whole30 was something they would never do, they couldn’t believe I was doing it, it sounded miserable, etc. I felt like I had to defend and explain myself for something that truly did not affect anyone but me (and my husband, who chose to do it with me). Listen, I get it, it’s not the most fun thing to discipline your food and drink, but it’s thirty days. That’s it. Anyone can do almost anything for thirty days, for whatever reason they decide. I know the people making these comments did not mean harm, but it was actually a vulnerable and personal thing for me to do this diet, because it acknowledged dissatisfaction with something in my life that I wanted to change. Moving forward, instead of verbalizing how I would hate to be in someone else’s disciplined shoes, my goal is to encourage them on their personal endeavor, because they are living their life, not me.

Making sauces & dips is fun.

I cannot wait to have a dishwasher in my next home.

Practice makes confidence. Making beautiful and flavorful meals is actually not that difficult the more you try. And the more you invest the first few times, the easier it becomes. I still can’t whip something elaborate up from random ingredients in my house, but I do have many more mixing ingredients in my pantry now that I can look up a new recipe with 15 ingredients and I probably already have over half. Whole30 gave me a reason to invest in the ingredients and the time to actually practice cooking.

I feel like I have more control over my eating & drinking choices after being so disciplined with them for thirty days. I changed my Starbucks drink from Iced Coffee with toffeenut and cream so an Ice Americano, black. I am food prepping for my work lunches with minimum grains and dairy, and I’m still buying all the same healthy snacks for the work week as I did on Whole30. I also have continued to incorporate some of the recipes I really enjoyed during the diet into my weekly meals. 

Here is my list of favorite recipes (and my modifications) that I will continue to use after Whole30. I hope if you’re reading this you will find these recipes yummy and useful to your health endeavors. : ) 

BREAKFAST

Turkey + Egg Breakfast Casserole I used 2 to 3 sweet potatoes for the crust, and I added 1 tomato and half an onion to the egg mixture to give it some more flavor. I would make this on Sunday nights and bring it to work every morning during the week. I put a little Frank’s Hot Sauce on it too. : ) 

Frozen Fruit in the fridge - I bought Trader Joe’s mango chunks and pineapple tidbits, let them thaw in the fridge for about a day, and grabbed some each day for work. I also bought Publix frozen mixed fruit, but it tended to get soggy more than the TJ’s fruit. 

LUNCH

Turkey + Bacon + Basil-Mayo Lettuce Wraps Be sure to buy the appropriate Mayo (I bought Primal at Publix) and bacon (I actually bought mine at TJ’s and it had a tad bit of sugar (less than 2%) but I understand you can find 100% compliant bacon at Whole Foods or Costco). 

Balsamic Shredded Chicken + Mushrooms + Brussel Sprouts I doubled this recipe and it made two days of lunch at work for me. 

DINNER

Crockpot Balsamic Beef Roast + Veggies. This is great when you need to throw something in the crockpot. I made garlic green beans to serve something green with the meal. 

Orange Chicken + Cauliflower Rice (I steamed mine with 1 tsp of water for 3 minutes in the microwave for this meal so it was more like white rice). 

Taco Salad + Dressing

This Salmon. I fell in love with this recipe immediately. It’s probably my favorite find of the recipes, and it’s so simple. I served it with mashed potatoes and garlic green beans. 

Lemon Pepper Chicken 

Pork Taco Salad + Guacamole

Skillet Balsamic Chicken + Mushrooms (Can you tell I like balsamic?)

SIDES + SNACKS

Asian Slaw. I never made this with the chicken in it. This is a great side with the orange chicken or just as something to snack on throughout the week. 

Buffalo Chicken Dip I used this ranch seasoning

This list of 30 snacks

Happy Health to everyone reading this post. I hope you find something useful in here, if only the encouragement to take that first step toward whatever goal you desire. 

[thebest1of]

Nutrition For Lean Muscle Gain And Fat Loss

What To Eat For Lean Muscle Gain And Fat loss

Do you wonder why you push so hard in the gym, yet you aren’t seeing the muscle gains that you want? Maybe you’re doing great muscle building workouts and dumping down protein shakes, but if you’re not paying attention to your overall nutrition, you’ll have a tough time building muscle. If your body doesn’t have the fuel and nutrients there to build muscle, you’re working so hard in vain.

Although no nutrition program will work perfectly for everyone, certain basic nutrition principles are universal when you’re trying to achieve fat loss while building muscle. Here’s a helpful look at some of the best nutrition principles that you can immediately implement into your life to begin seeing big muscle gains while losing excess fat.

Macronutrients and Their Importance

Macronutrients are an essential part of your diet. What are macronutrients? Macronutrients aren’t as complicated as they sound – they’re just nutrients that your body requires in large amounts. These nutrients provide energy or calories.

The three macronutrients include:

Proteins – Proteins provide four calories per gram

Carbohydrates – Carbs provide four calories per gram

Fats – Fats provide approximately 9 calories per gram

The body needs all three of these macronutrients, as well as water and micronutrients (which we’ll talk about later) to function optimally.

Why are macronutrients important? Building muscle isn’t just about counting calories. The source of your calories also matters. For example, if you’re aiming for 4,000 calories a day but you get most of your calories from fats while your protein and carb intake is deficient, you’ll have a tough time reaching your muscle building goals. Even if you work out all the time, unless you have the right balance of macronutrients, it’s tough to reach your fitness goals.

Let’s take a closer look at each macronutrient and how you can figure out the right balance of each macronutrient to optimize your muscle gains.

The Role of Proteins in Muscle Building

Protein plays an important role in muscle building because the body uses proteins to construct all body tissues. Your body uses proteins to help repair muscles after a tough workout, which is why it’s so important to get enough protein. It’s also essential to make sure that you’re eating the right kind of proteins.

All proteins are made up of amino acids. Certain amino acids can be made by the body, while others cannot. Your body doesn’t need the amino acids it can make on its own. However, the amino acids that the body can’t make must be taken in through your diet. The body must have all the essential amino acids in order to repair or build tissue.

Proteins are broken into two categories:

Incomplete Proteins – Incomplete proteins do not contain all of the essential amino acids and these proteins generally come from non-animal sources, such as nuts, veggies, and beans.

Complete Proteins – Complete proteins contain all of the essential amino acids, and they generally come from animal sources.

Recommendations for how much protein you should eat for maximum gains can vary. Some bodybuilding experts recommend two grams of protein per kilo of weight each day. However, an easier way to calculate your protein needs to make sure that approximately 30% of your calorie intake comes from protein.

What kinds of proteins should you be adding to your diet? Here’s a look at some of the best muscle building protein foods, as well as some tips you can use to add them to your meal plans.

Whole Eggs – Whole eggs offer an excellent amount of protein and eating whole eggs makes sure that you get all the nutrition found in the egg yolks. One egg contains about 7 grams of protein and 70 calories, making it easy to add a lot of protein to your diet without adding a huge amount of calories. Here are a few ways to add whole eggs to your meals:

Dice eggs into salads

Make an omelette for breakfast

Boil the eggs

Make a meat, potatoes, and egg hash brown

Make your own egg protein cupcakes with egg, cheese, and diced meat.

Beef – Beef offers plenty of protein, iron, creatine, vitamin B12, zinc, and other essential nutrients that aid in muscle building and fat loss. Beef comes in many differ forms, including stakes and ground beef. Add it to your meals by:

Making hamburgers

Making tacos with ground beef

Stir fry with veggies

Season and eat a nice steak

Whey Protein Isolate – Whey protein isolate is easy to consume and usually provides more than 20 grams of protein per scoop. This type of protein is easy to take nearly anywhere with you so you get your protein when you need it. Enjoy whey protein isolate in your meals by:

Making whey protein shakes

Adding a scoop to your oatmeal

Take it on the go with a shaker and add liquid for a quick protein meal on the go

Chicken – Chicken is also a protein start, offering a low-fat way to consume protein. It also contains magnesium, iron, vitamin B12, and vitamin A. You’ll get 26+ grams of proteins in a 3oz chicken breast for only 142 calories. Great ways to use chicken in your meals include:

Top a salad with cooked strips of chicken

Make healthy chicken strips

Spice up chicken with a salsa and sour cream sauce

Grill chicken and glaze with a fruity glaze or BBQ sauce

Salmon – Salmon is rich in protein and omega-3 fatty acids, making it a great choice for a muscle building diet. It also provides important vitamins, such as vitamin D, vitamin B3, and vitamin B12. Use salmon in your diet by:

Making salmon tacos

Glazing and baking the salmon

Grilling salmon

Flaking salmon and cooking with pasta in a garlic sauce

Add flaked salmon to a salad

Other great sources of protein include:

Greek yogurt

Liver

Shellfish

Milk products

Tuna

Turkey

Sardines

Carbs for Muscle Building

Many people make the mistake of cutting out carbs when they try to gain muscle, but you need those carbs to fuel the body when you’re exercising. Carbs are the main source of energy for your body, and if you severely reduce your carbs, you’ll also reduce your energy levels, making muscle building more difficult. Carbs are stored as glycogen in the body, and it’s important to keep the glycogen levels high enough that the body never starts to use protein for energy.

It’s important to eat enough carbs each day to make sure your body has plenty of calories to use for energy. This ensures that the protein you eat is left to support the growth and repair of muscles.

Carbohydrates come in two different groups:

Complex Carbs – Complex carbs take longer to digest and they contain more nutrient, such as important fiber, vitamins, and minerals. Since these carbs are digested more slowly, the body enjoys a more stable release of energy

Simple Carbs – Simple carbohydrates are carbs that are quickly digested. This often leaves you feeling hungry, which may make you start eating more than you should. Simple carbs also lead to spikes in blood sugar. It’s important to limit simple carbs, such as sports drinks, sodas, white breads, pastries, etc.

About 40% of your calories should come from carbs when you’re focusing on lean muscle building. Grains, beans, and vegetables offer a great source of complex carbs. Some of the best nutrient dense carbs to add to your diet include:

Barley

Oatmeal

Whole wheat bread, tortillas, and pastas

Oat bran

Beans

Sweet potatoes

Shredded wheat cereal

Brown rice

Wild rice

Asparagus

Tomatoes

Cauliflower

Spinach

Broccoli

Capsicum

Zucchini

String beans

Brussels sprouts

Onions

Fats for Muscle Building and Fat Loss

You also need fats to achieve your muscle building goals. Many people make the mistake of trying to avoid fasts when they’re working to build muscle. Even if your goal is fat loss and muscle gains, you still need to consume enough fat. Fats are essential to your body, and certain types of fat are essential for muscle growth, muscle recovery, joint health, brain function, and more. Don’t assume that eating fat will make you fat. It’s eating too many calories that can make you fat, not consuming fat.

Fats come in three main groups, including:

Saturated Fats – Saturated fats are fats that generally come from animal sources, such as meat, eggs, and dairy products. Some people think that saturated fats should be avoided, but you don’t need to completely eliminate saturated fats. Consuming both saturated and unsaturated fats can help you maintain high testosterone levels, making it easier for you to gain muscle.

Unsaturated Fats – Unsaturated fats generally come from vegetable sources and they are known as good fats because they help to raise your levels of good cholesterol. Some unsaturated fats even have the ability to reduce your risk of heart disease. Some excellent sources of unsaturated fats include nuts, fish, and vegetable oils, such as olive oil.

Trans Fatty Acids – Trans fatty acids are a type of fat that you do want to avoid as much as possible. They have the ability to raise bad cholesterol while lowering good cholesterol levels.

How much fat should you have on a daily basis? Approximately 25-30% of your calorie intake should come from fats. However, since you’re focusing your efforts on muscle building and fat loss, you do need to focus on your fat intake on healthy fats that will improve muscle growth. Great foods and oils that offer you a great source of health fats include:

Coconut oil

Olive oil

Flaxseed oil

Brazilian nuts

Peanuts

Almonds

Walnuts

Cashews

Pistachios

Pecans

Fatty fish

Peanut butter (as long as it’s not high in sugar)

The Importance of Micro Nutrients

Although macronutrients are required in large quantities, you also need to take in small amounts of micronutrients to support your muscle building and fat loss efforts. What are micronutrients? Micronutrients are parts of food sources that don’t offer caloric energy, yet they still perform many different physiological duties and are essential to maintaining good health.

Micronutrients include:

Vitamins

Minerals

Important Vitamins and Minerals Your Body Needs

Do you know what vitamins and minerals your body needs? Here’s a list of essential vitamins and minerals that your body needs:

B Complex Vitamins

B1 (thiamin)

B2 (riboflavin)

B3 (niacin)

B5 (pantothenic acid)

B6 group

B7 (biotin)

B8 (ergadenylic acid)

B9 (folic acid)

B12 (cyanocobalamin)

Vitamin A

Vitamin E

Vitamin D

Vitamin K

Cobalt

Boron

Fluoride

Chromium

Iron

Copper

Zinc

Manganese

Iodine

Selenium

Molybdenum

Potassium

Calcium

Great Sources of Micronutrients

How do you make sure you get plenty of micronutrients in your diet? First, cut out the junk food, since most junk food does not contain high amounts of important micronutrients. Second, focus on eating a wide variety of healthy foods. Some great foods to add to your diet to ensure that you get plenty of micronutrients to support your muscle building efforts include:

Fruits – Fruits contain large amounts of important micronutrients, such as potassium, vitamin C, vitamin A, and more.

Veggies – Veggies offer a wide range of micronutrients, from vitamin K to vitamin C.

Grains – Grains are a great source of micronutrients, particularly if the whole grains include the endosperm, bran, and germ intact. Whole grains offer great micronutrients, such as selenium, magnesium, and B vitamins. For the most micronutrient intake, avoid refined grains, which remove many of the micronutrients by removing the germ and bran.

Dairy and Meat – Animal based products, such as dairy products and meats, are a great source of micronutrients. Eggs, poultry, and fish provide iron, magnesium, zinc, vitamin E, and B vitamins. Dairy products offer vitamin D, potassium, and calcium.

What if you’re not getting all the essential micronutrients in your diet? Micronutrients are essential for healthy bodily functions and muscle building, so if you don’t think your diet is offering all the micronutrients you need, you may need to consider taking a supplement. This ensures your body has the micronutrients it needs to provide you with optimal health and performance.

Common Nutrition Mistakes to Avoid

Now that you’re familiar with the macro and micronutrients your body needs, you’re armed with important information that will help you improve your muscle building results. However, along with nutrition dos, you also need to learn about nutrition mistakes that need to be avoided. When you want to build muscle and encourage fat loss, make sure you’re not making these common nutrition mistakes.

Mistake #1 – Not Getting Enough Calories – Failing to eat enough calories can sabotage your muscle building results. Building muscle requires calories. In fact, you need a regular surplus of calories to make sure that your body is staying in muscle building mode. If you’re having a hard time adding more calories to your diet, try eating more meals each day. Instead of three meals and a snack, try eating six meals and a couple snacks. This way you fuel your body with enough calories to ensure your body has the energy it needs to keep building muscle.

Mistake #2 – Not Eating Enough Real Food – Another big nutrition mistake to avoid when you’re focusing on muscle building is not eating enough real food. Supplements to improve your micronutrient intake are great. Adding protein powders to your diet can help you to add more protein to your diet in an easy way. However, you need to make sure that you’re eating plenty of real food. Try to focus on eating a real, whole food diet first. Then you can figure out where you need to add some supplements to fill in any nutritional gaps. Remember, supplements should only be an addition to your diet – they shouldn’t be replacements for your diet.

Mistake #3 – Failing to Be Consistent – Do you find yourself eating great, muscle-friendly meals on one day, and then the next day you have a tough time meeting your nutrition goals? Your body is going to show your inconsistencies. If you want real muscle building results, it’s essential to make sure that you follow a good nutrition plan consistently. The best way to improve your consistency is to start scheduling your meals for the day and planning what you’re going to eat to make sure that you get all the nutrients that you need. Sporadic eating will make it difficult to see muscle gains and fat loss. Taking the time to do some planning in advance and sticking to your plan will make it easier for you to be consistent with your muscle building diet.

Mistake #4 – Failing to Pay Attention to Pre and Post Workout Nutrition – Don’t make the mistake of failing to pay attention to your pre and post workout nutrition. It’s easy to focus on your meals throughout the day, but you need to really think about what you’ll be eating right before you work out and right after you work out. If you’re having a tough time seeing the muscle building results that you want, even when you’re working out hard, you need to start paying attention to your nutrition right before and after you work out. Before you work out, make sure you have about 50-60 grams of complex carbs and 20-30 grams of healthy protein. Once you’re done with your workout, fuel up with 40 grams of fast-acting protein and 50 grams of simple carbs, which you can get from a sports drink.

Sample Diet Layouts to Try

Now it’s time to put all this information into practice by creating your own muscle building and fat loss diet. To help you begin building your own plan, here’s a look at a 3-day meal plan that includes 3 main meals and 6 snacks. This plan totals 3,000 calories daily. You may need to increase your calories, depending on your muscle building needs, so this plan is only an example. It’s also important to note that you should always talk to your doctor before beginning a new nutrition or exercise plan.

Day 1

Breakfast:

1 cup of cold cereal (low sugar)

¾ cup of low fat cottage cheese

½ cup of pineapple

2 cups of milk

28 grams of protein powder

2 1/3 teaspoons of salmon, flax, or olive oil

Snack:

½ cup of Greek yogurt

1 teaspoon of olive oil

2/3 cup of oatmeal

28 grams of protein powder

Snack:

2 2/3 cups of fruit juice

42 grams of protein powder of choice

Lunch:

1 2/3 cups of rice

9 0z of boneless skinless chicken breast

2 1/3 teaspoons of olive oil or other healthy oil

Dinner:

¼ cup of chickpeas

1 1/3 cups of brown rice

¼ cup of romaine lettuce

13 ½ ounces of Fish

2 1/3 olive oil

1/8 cup of cucumber

Snack:

1 cup of plan Greek yogurt

¾ cup of low fat cottage cheese

9 cashews

1 cup of raspberries

Day 2

Breakfast:

35 grams of protein powder

3 eggs

1 cup of oatmeal

2 1/3 teaspoons of healthy oil (ie. olive oil)

2 cups of milk

Snack:

½ cup of Greek yogurt

1 teaspoon of olive oil (or other healthy oil)

28 grams of protein powder (or other healthy protein)

2/3 cup of oatmeal

Snack:

2 2/3 cup of fruit juice

42 grams of protein powder

Lunch:

1 1/3 cups of rice

2 1/3 teaspoons of olive oil

2 1/3 teaspoons of olive oil

9 ounces of tuna steak or salmon

Dinner:

½ cup of onions

¾ cup of pasta

2 1/3 teaspoons of olive oil

13 ounces of ground beef

½ cup of tomato sauce

Snack:

1 cup of milk

2/3 cup of oatmeal

1 cup of milk

1 teaspoon of olive oil (or other healthy oil)

Day 3

Breakfast:

2 cups of milk

3 ounces of cheddar cheese

7 tablespoons of slivered almonds

28 grams of protein powder

1 ½ cups of bran cereal

Snack:

2 kiwis

2 ½ tablespoons of barley

35 grams of protein powder

1 cup of milk

Snack:

2/3 cup of oatmeal

1 ounce of sunflower seeds

28 grams of protein powder

1 cup of milk

Lunch:

¼ cup of chickpeas

1 cup of rice

9 ounces of tuna in water (drained)

1 1/3 teaspoons of salmon, olive or flax oil

½ cup of salsa

Dinner:

¼ cup of cucumber

1 cup of cherry tomatoes

1 cup of rice

9 oz boneless skinless chicken

1/3 cup of applesauce

7 tablespoons of slivered almonds

1 Capsicum

1/8 head of iceberg lettuce

Snack:

9 whole almonds

½ cup of Greek yogurt

1 cup of cottage cheese

2/3 cup of oatmeal

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