Sprint 2 the Table

Appetites and Adventures

Vegan Protein Sources + Recipes

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I’m not vegan…

…but I’ve dabbled in the vegan space, and I do acknowledge that my body loves a plant-based diet.

Since I’ve started training for a figure competition, I’ve introduced more diary, eggs, and fish into my diet.  I have to get ~150g of protein per day, so I felt it was the best decision for me to add those items back in.  (I have not added back in meat, which I think is the biggest offender when I felt like I was dragging in the past.)

That’s not to say that the average person can’t get enough protein on a vegan diet though!  Most people only need 0.7-0.8g of protein per pound of body weight.  If you are strength training to gain moderate muscle tone, try to get 1g per pound.

 

Much of my protein does still come from vegan sources, so I was excited to be asked by Kevin (@instagramfitness) to help put together a “clean eating” guide to vegan protein sources.  With input from myself, @_mr_nice_watch and @petitefi, Kevin designed this awesome chart:

Buckwheat clarification: 1C cooked = 6g protein. The 24g number is uncooked. Sorry!

 

Some of my favorite ways to incorporate the vegan proteins above:

Ginger-Lime Edamame and Black Bean Burgers

Cherry-Balsamic Chickpea Salad

Sweet Potato Asian Lentil Loaf

Seitan Chorizo

Salade Niçoise

Check out Kevin’s Tumbler site for more clean eating ideas – there are a few of great charts and info on the following topics:

  • Nuts & Seeds, Dairy, Oils & Fats and Condiments & Minerals
  • Veggies, Fruits, and Grains
  • Hydration and (Non-Vegan) Protein
  • How to estimate the protein, fats, carbs you should strive for each day

***

I would be remiss if I didn’t give shout out to my favorite vegan protein powder, Growing Naturals, and my favorite protein-rich “condiment,” peanut flour, from iHerb.

What is your favorite plant-based protein source?  Do you have any recipes to share using these protein sources?

What are you most looking forward to this weekend? 

Peanut Butter & Jeggs + WIAW

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Two things make me euphoric: good food and hard workouts.

Yesterday I was on the receiving end of both.  My spreadsheet delivered today!

Breakfast was mind-blowing.  Meal 2 is a new go-to protein source.  Lunch – although it was inhaled – was delish. Meal 4 wasn’t exciting, but the GNC Vanilla Whey tastes cake batter-ish when mixed with water.  Dinner… well, if it was legal to marry pizza I would.  Meal 6 was fun and close to being a new staple.  Dessert was a new (to me) recipe from one of my fav bloggers.

On the training front, I had a GREAT workout with my trainer.  I squatted 1.5x my body weight.  That’s a HUGE jump in just over a month of training.

Click for source

During a workout it can be overwhelming to push and go all-in.   That’s when you know you’re doing it right – when you are out of your comfort zone and breathing hard (provided you are using a good form and common sense).  I hit that point during my 4th drop sets of horizontal leg presses.

I looked up at my trainer and said “I don’t know how I’m going to do this.”  Then, with his encouragement, I just kept going.

Click for source

It was HARD, both physically and mentally.  I was careful not to say “can’t,” but I won’t say the thought didn’t cross my mind.  I shoved it out of my mind, and after the workout was incredibly proud of myself.

Which leads me to the 4th installment of the Fitness-themed What I Ate Wednesday.  If you’ve been following, I’m aiming to get ~150g of protein each day as I train for a figure competition (hopefully in NOVEMBER!!!).

In an effort to vary my protein sources, I try not to repeat meals throughout the day (ex: I don’t want to have 7 protein shakes, or 4 servings of scrambled egg whites).  Today’s eats included a whopping 5 different sources of protein!

Check out my vegetarian protein-loaded day below; then click here to Jenn @ Peas and Crayons to see everyone else’s fitness foods!

 

Meal 1:

Like I do every morning, I enjoyed a glass of my aminos mixed with ~2T of apple cider vinegar and water. I swear it gives me more energy than a cup of coffee… in fact, I no longer make coffee in the morning.

30 mins later I did enjoy a coffee-laced breakfast parfait:

It was a fabulous as it looks.  No joke.  Recipe tomorrow because I cannot hold this one in much longer.

Meal 2:

A new go-to: Peanut Butter & Jeggs.   I do enjoy savory eggs, but sometimes you just want a PB&J.  Meal 2 doesn’t get a carb, and PB&J doesn’t pack 20g of protein (the minimum I need at each meal)… so I got creative.

Egg whites, peanut flour, berries… it’s not as weird as it sounds.  Really.  Recipe at the bottom.

This might be weird: dose anyone else like the little crunchies left over from scrambles?  They’re especially good when they are laced with PB.

Meal 3:

Lunch was wolfed down.  I was slammed at work and running out the door for a lunchtime appointment with my trainer for the afore mentioned leg day.

This was a tasty combo… but I spent the drive to the gym wondering if eating all this so close to a workout would make me hurl.

On my plate:

  • Thai baked tofu
  • Spinach
  • Sweet potato
  • 3 bean mix 

Thankfully, I didn’t vom during my workout.

Meal 4:

This is what eating for fuel looks like:

GNC Whey Vanilla Protein I received as part of this Fitfluential protein powder review, mixed with water to form a “pudding.”

Followed by a giant carrot when I got home.

Meal 5:

I’m still swooning over this meal.  It’s one of the best I’ve had in recent memory… and that’s saying a lot.

Cauliflower pizza perfection (recipe here).

Topped with baby bellas, red onion, garlic, red pepper, French sorrel, and purple basil, and drizzled with nooch “sauce” (1 T nutritional yeast + 1 T water) before placing back in the oven for 15 mins.

Once cooked, I topped it with a balsamic reduction, red pepper flakes, and this KASS vegan grated parm (which is actually really good!):

Meal 6:

After being corrected by Coach last week (seriously… he busted me in the comments section), I did NOT skip meal 6.  This is a new creation… one I’m still working on.  As soon as it’s 100% I’ll share. 🙂

No coach, these aren’t protein macaroons. 

Served with celery sticks and “honey” mustard.  I say “honey” because it’s just Dijon with a drop of lemon Stevia.

I read this one someone’s blog but now I can’t remember where… please claim it if it’s your idea.  Sorry!

Meal 7:

Dessert was this Blueberry Protein Microwave Cake I’ve had bookmarked from my friend Sarena @ The Non-Dairy Queen.

Just a couple of modifications: I left out the oats, reduced the egg whites to 1/4 C, and used just 1/8 tsp  of baking soda.  I added 1/2 tsp cinnamon, and used lemon stevia in the coconut “frosting.”  Mine only needed 4 mins in the microwave.

It was friggin’ fantastic.

 

Peanut Butter & Jeggs

  • 1/2 C egg whites
  • 2 T peanut flour
  • 2 T water
  • 1/2 tsp cinnamon
  • 5-6 drops liquid stevia
  • 1/2 C berries

In a greased pan on med heat, scramble egg whites until 3/4 done (still a bit runny, ~2-3 mins).  

Meanwhile, mix together peanut flour, water, cinnamon, and stevia to form your peanut butter (note: you could always use 2 T of your favorite nut butter here).

Add peanut butter and fruit to the eggs.  Scramble together and allow egg whites to complete cooking (~1-2 mins).

Plate and enjoy!

Serves 1.

***

This day of eats was entirely vegetarian, and I managed 156g of protein.  And it included 2 of the best meals ever.  OMG.

Have you made a cauliflower pizza?

Any guesses about what meal 6 is?

Tzatziki Chickpea Tuna Salad + Giveaway Winner

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I did something I haven’t done since I was in middle school.

 

I ate canned tuna.  My mom used to make tuna salad every Sunday after church.  She mixed in pickles, apples, onion, mayo… it was a hodge podge.  Every Sunday.  One day I decided I no longer liked seafood, and that was the last of the tuna for me.

This was not me.

 

The Chicken of the Sea (canned tuna) is a cornerstone of the bodybuilding diet.  In my quest for new ways to add protein to my diet, it was only a matter of time until tuna salad had to return.  It’s easy to make, portable, and is actually better on day 2.  It’s also filled with protein, fat-free (if you get it packed in water), and has virtually no bards.  The perfect lunch to take to work.  

 

When I decided to give it a go, I knew I had to do something different (no offense, Mom).

In my salad, I incorporated smashed chickpeas for a variation in texture.  The ‘peas were easier for me to think about eating than tuna.  

If you are vegetarian, this would be a great salad with just the chickpeas!

 

Mayo is (of course) not permitted on my nutrition plan, so I opted for a version of tzatziki sauce to stir into my salad.  This slimmed-down version of the Greek classic is Greek yogurt-based, adding even more protein.  It is also full of flavor from the herbs and garlic, leaving no trace of fishiness in the salad.  Watch out for garlic breath though!

 

The verdict?  I’ve taken this for lunch twice this week.  Apparently I really like tuna salad.  Winner, winner… chicken-of-the-sea dinner!

Note: I made my chickpeas from dried peas rather than canned to keep the sodium low.  If you do this and have left over, try roasting them for a fun snack like I did here.

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Before the winner dinner recipe, I suppose you guys are more interested in the winner of The Simply Bar Giveaway?

Congratulations to….

Layla!!!

You are the winner of a sample pack of Simply Bars.  Send me an email with your address and I’ll pass it along to the Simply Bar crew. 🙂

Thank you all for entering, and for sharing your goals.  Click here and read through the comments – they are really inspiring!

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Tzatziki Tuna Chickpea Salad

For the Salad:

  • 1 can of tuna (packed in water)
  • 1/2 C chickpeas, smashed
  •  1/2 C red pepper, diced
  • Cilantro (optional, for garnish)

 

For the Sauce:

  • 1 container Greek yogurt
  • 2 garlic cloves
  • 1T chopped yellow onion
  • 1/4 C fresh dill
  • 1/4 C fresh cilantro
  • Juice of 1/2 lemon
  • Zest of 1/2 lemon
  • 1/2 large jalapeno
  • 1/2 large cucumber, finely chopped

 

For the Salad:

Combine salad ingredients in a medium bowl.  Set aside.

 

For the Sauce:

Place all ingredients except cucumber into blender and blend until smooth.

Stir in diced cucumber and enjoy!

 

Makes 2 servings, with some sauce leftover.

***

I saw on Nightline last night that chin implants are the fastest growing plastic surgery procedure… because people don’t like the way they look online.  Wow.

Is there a meal from your childhood that you still can’t/won’t eat as an adult?  Meatloaf, anyone?

Would you ever get a chin-plant?

 

Indian Ginger Tempeh Stir-Fry + WIAW

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Something very strange happened yesterday.

I woke up not wanting to eat anything.  That’s not too odd.  Often I prefer to wake up and hit the gym first thing, without breakfast.  That has had to change for two reasons:

  1. My heavier lifting, longer workouts mean I’m hungry about 3/4 of the way through
  2. My 7th meal would end up being at midnight since meal 1 wasn’t until 930 or 10a (way too late for me)

That’s why this morning I ignored the part of me that wanted to skip breakfast before my workout and shoveled down my “oats.”  When I returned from the gym it was time for meal 2 and I still didn’t feel like cooking or eating.  Nothing sounded appealing, and that didn’t change throughout the day.  I reworked my spreadsheet at each meal just trying to find something that sounded tasty.

This never happens.  I always at least enjoy the process of cooking.  Maybe I’m getting sick?  I hope not!

 

Sorry for the blah intro to the 3rd installment of the  “Food, Fun, and Fitness” What I Ate Wednesday.  I’ll bust out of this funk by next week.  I can assure you that (most of) my food still tasted good… I just didn’t feel like eating it.

Check out my vegetarian protein-loaded day below; then click here to Jenn @ Peas and Crayons to see everyone else’s fitness foods!

Meal 1:

The day started out as usual with a glass of my BCAAs mixed with ~2T of apple cider vinegar and water.

I’ve been repeating some of my favorite protein-filled breakfasts lately (like this Blueberry Protein Tart that I’ll be eating again tomorrow).  There have been a few crave-worthy meals!  Today I did my Paleo Oatmeal again, but this time using peanut flour instead of protein powder and vanilla instead of almond extract.

Meal 2:

The second meal of the day is a little weird, but it’s what I could get down post-workout.  Today was shoulders and glutes.  I pushed it to the limit and after my workout all I wanted was something to drink. 

These Isopure drinks are great because the entire bottle is 40g of protein!  I drink 1/2 at a time.

That was accompanied by an apple and my sorry attempt at sunflower seed butter.  It was a nasty sticky mess (which didn’t help my lack of motivation to eat).  #fail

Meal 3:

Lunch was really, really good.  One of my comfort foods is an egg sandwich, so I made just that.  I scrambled some egg whites with garlic and basil before stuffing it between 1/2 of a protein bagel.

The awesome people at P28 sent me a bag of bagels to sample and I am addicted.  It’s the first time I’ve had a bagel in years.  You definitely have to toast it, but who eats a cold bagel anyway?!  They are chewy and nutty and have 28g of protein per bagel.  Now I need to get my hands on the sliced bread and the rumored new product – wraps!

On my bagel I spread a mix of sriracha and cottage cheese before adding the egg, then stuck it in my George Foreman for a quick press.  Served with a side of roasted cauliflower, coated in a quick sauce of nutritional yeast, paprika, garlic, and rice vinegar.

This actually hit the spot. 

Meal 4:

This was the least satisfying thing I had all day.  I wanted a chocolate protein shake.  I wanted it super creamy, like a milkshake.  This did not hit the spot.  I won’t even go into details.  I’m still irked.

Meal 5:

Again, I couldn’t think of what to make and didn’t want anything.  So I went to my new staple – an Indian tempeh stir-fry.  I ate the same thing for dinner yesterday, and I ate it last Friday too.  It’s bizarre for me to repeat a meal so often, but it’s damn good.  This ginger-spiced, garlicky dish comes together quickly, and is easily changed up with different sides or mix-ins.

Last Friday I served it over parsnip rice, Monday night over a ton of fresh spinach, and last night I added zucchini and red pepper to the mix.

Confession: I tried to serve it over zucchini “pasta,” but I can’t figure out how to work my new spiralizer. 

My carb source with it last night was a sweet potato + cinnamon.

Recipe at end. 

Meal 6:

Eh.  I didn’t want meal 6 and I knew I was going to clear my protein goal for the day.  So I skipped it.  Sorry, Coach.

Meal 7:

Dessert is not a meal I ever skip.  Tonight was a bowl of Pumpkin Protein Dough with blueberries that I microwaved for ~15 secs with a bit of sugar-free maple syrup.

There’s not much  of a recipe.  Here’s what I  mixed together:

  • 1 scoop of vanilla protein powder 
  • 2T of pumpkin puree
  • 1/4 C cereal
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 7-8 drops liquid Stevia 
  • Almond milk (maybe 2-3T?)

Stir together and let is sit in the fridge for 30 mins to let the cereal get soggy and form a dough-like texture.  Nosh away!

Indian Ginger Tempeh Stir-Fry

  • 1/2 tsp coconut oil
  • 1 T ginger, minced
  • 1 clove garlic, minced
  • 1 T green onion, chopped
  • 1/4 C red pepper, chopped
  • 1/2 jalapeno, minced
  • 1 tsp garam masala
  • 1/2 tsp coriander powder
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne
  • 1/4 tsp turmeric powder
  • 2 T rice vinegar
  • 1/4 C water
  • 1 serving tempeh, crumbled or grated
  • 1/2 zucchini, cubed
 Heat coconut oil in a skillet over medium heat.  Add ginger, garlic, onion, pepper, and jalapeno.  Saute 1-2 mins, until fragrant.

Add spices and vinegar, stirring to combine.  Add water, tempeh, and zucchini, again stirring to combine.  Simmer until liquid evaporates, ~5 mins.

Plate and enjoy!

Makes 1 serving (easily doubled).

***

This day of eats was entirely vegetarian, and I managed 145g of protein.

Do you ever just not feel like eating?

What do you eat before working out?  Anything?

The Optimist

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Birthday dinners are key.

 

Every year I think long and hard about what restaurant to try on my birthday.  It’s a big deal!  You have to start out the next year of your life with a happy stomach.  It sets the stage for the next year’s eats!

This year I was excited to try out a new concept by Chef Ford Fry (of JCT Kitchen and No. 246 fame).  The Optimist (914 Howell Mill Rd,. Atlanta, GA 30318, 404-477-6260) opened just a couple of months ago.  After being reviewed by some of the pissiest critics in Atlanta, I have not seen a bad write-up.  My mom, baby sister, best friend, and her husband all came out to celebrate and eat.

Mom, me and Baby Sis

 

Despite having a broken air conditioner (sorry about my butt sweat on the seat…), the kitchen cranked out some phenomenal food.

To start they bring out what are the BEST dinner rolls I’ve ever eaten.  I normally wouldn’t rave about bread, but these was exceptional.  The fluffy, light rolls were just the right amount of sweet to complement the flaked salt sprinkled on top.  I wish Blais should serve these at The Spence.

 

We also ordered East and West coast oysters (I did not partake, but am told they were delish), tempura-fried long beans with a buttermilk dill sauce, and corn hushpuppies.

The beans were good, especially with the dill sauce.  My best friend’s husband even tried one.  He doesn’t eat vegetables, but gave these a thumbs up.  More proof that anything fried is delicious.

 

The hushpuppies were the favorite of the night.  Done “beignet-style,” these were not your mamma’s heavy puppies.  They doughnut-like balls of sweet, corn-filled bread were sprinkled with powdered sugar and served with a side of sweet creamy butter.  The butter proved to be totally unnecessary; these puppies stand alone in their perfection as they melt your mouth.

 

One (minor) complaint – if you don’t eat shell-fish and aren’t a huge fan of fried, there aren’t many starter options beyond a salad.  I’d love to see a couple, lighter easy-to-share items.

Choosing a main dish was difficult for me.  The entrees read like a fine list of food porn.  Eventually I selected the Alaskan Halibut.  The fish was possibly the best quality I’ve experienced.  It was earthy and almost meaty, complimented flawlessly by hen of the woods mushrooms and the rich red wine bordelaise sauce.

 

Mom selected the trout served with marcona almonds and greens.  It was an excellent dish; much lighter in flavor than the halibut, but offered a nice contrast of flavors between the flaky fish and the crunch of the almonds.

 

My friends both selected the skirt steak with romesco sauce and beef jus.  At a seafood restaurant.  I silently judged them until I tried a little bite.  That steak could rival some of the better steak houses in town.  Sadly, my pics didn’t turn out from this point on due to lighting and laziness.

Sides are not included with the entrees.  We ordered an heirloom tomato salad, roasted beets with apple, and lightly roasted carrots with ginger vinaigrette.  Each was alight and refreshing, allowing the farm-fresh flavors to shine.  If you are vegetarian or vegan, you could easily create a satisfying veggie plate from the side selections on the menu.

 

The desserts were surprisingly good as well.  We were treated to a peach cobbler with a rich side of beer cream sauce and a graham cake that was soaked in a fantastic syrupy sauce and topped with a toasted layer of house-made marshmallow creme.  I’d eat bother again.  And again.  Little did I know that I had a bigger surprise coming…

 

My mom and baby sis had baked my grandmother’s carrot cake, then cut out circles of it to form a 29!  It was delicious.  Despite having lapped up too much of the other 2 desserts, I manages to eat my share of this carrot cake.  This is a special cake in my family.  It’s the cake that my dad requested every year for his birthday.  I had an extra few bites for him. 🙂

We left the restaurant comfortably stuffed and a bit sweaty from the sauna A/C-less dining room.

Me, Greg, and Mallory

Our poor server was sweet, but painfully new.  And sweaty.  Service was spotty – cocktails were slow, I had to ask for water on multiple occasions, and we were nearly done with our entrees before she managed to bring out the bottle of wine Mom brought.

While mildly annoying, the service issue won’t stop me from returning.  The new girl will learn, and the food was so good I wasn’t irked enough to complain.  I have a new go-to spot in Atlanta.

 

This has nothing to do with food, but I have to share.  On the way home I paused to take a picture of a parked car:

This dude’s friends are awesome.

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My birthday weekend started out with a session with my trainer.  After he killed my legs, I had a deep tissue massage, which I credit for my ability to wear heels to dinner.  It was exactly how I wanted to spend the day.  Figure competition training is hard, but rewarding.  This week I realized that I’m able to increase the weight I left in my solo sessions, and that my arms are coming along!

I look forward to my daily trek to the gym… in part because I never know what fun sights I’ll see…

Workout Recap (7/9- 7/15):

  • Monday – Chest/Biceps
  • Tuesday – Legs (w/ trainer), 1.65 mile walk
  • Wednesday – Back/Triceps, 1.5 mile walk
  • Thursday – Shoulders/Glutes
  • Friday – Chest/Biceps, 2 mile walk
  • Saturday – Legs
  • Sunday – 2 softball games, 100 push-ups

***

Thank you all so, so much for your kind words on Friday’s post.  I LOVED hearing about all of the goals you WILL accomplish.  If you haven’t already, click here to check out the post and enter to win The Simply Bar sample pack in my birthday giveaway. 🙂

Is food an important part of celebrations in your family?  Any cake-traditions?

What is the craziest thing you have seen in the gym?

Veggie Sushi with Beet-Wasabi Sauce

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Sushi befuddles me.

 

How do they wrap it so tight and get the rolls to stick together?

I got a wild hair and decided to try my hand at veggie sushi.  No sushi mat, mind you.  I still have no idea how sushi chefs’ rolls don’t fall apart.  Mind did as soon as I picked a bite up.  But they tasted wonderful!  (Halfway through I discovered that cutting them with wet knife helps, FYI.)

 

 

I used parsnips to create the rice, making these rolls a light, veggie-only treat.

 

Even better was the sauce I served with them – a beet-wasabi puree.  I used Greek yogurt to achieve a creaminess that pleasantly contrasted with the crisp veggies in these roll.  The Greek yogurt I used was the Olympus brand I reviewed here.  Its a super thick and creamy yogurt – perfect for a hearty sauce.

 

 

The roasted beets gave the sauce an earthy flavor that was really neat with the nori wraps, and accented with the heat from the wasabi.

This sauce truly is a fun, unique alternative to spicy mayo that works perfectly with the milder, more sweet flavors of the cucumber and carrots in these veggie rolls.  I had some leftover, and it was quite tasty spread on a veggie burger, too!

 

 

 Looking for protein in your sushi?  Click here for a protein-rich vegan sushi roll idea.

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Veggie Sushi with Beet Wasabi Sauce

For the sushi:

  • 2 nori sheets
  •  1 parsnip, blended into “rice”
  • 1 carrot
  • 1/2 large cucumber
  • 1 radish
  • 1/3 C daikon sprouts
  • 1/2 avocado

 

Scoop a few tablespoons of the parsnip rice onto the nori sheet and spread it across half.  Add toppings and roll nori sheet as tightly as possible.  

Slice into sushi pieces, or eat whole.  Note: wetting your knife before slicing help to achieve a cleaner cut.

 

For the Beet-Wasabi Sauce:

  • 1/2 C beet, roasted
  • 1/4 C Greek yogurt (sub in almond/soy/coconut yogurt to make vegan)
  • 1 tsp wasabi paste
  • 1/2 in piece of fresh ginger
  • Salt, to taste

 

Combine all ingredients in blender and blend until smooth.  

If you are sensitive to heat, add the wasabi slowly, tasting to control for spice-level.

***

Totally unrelated, but I need to whine.  I had leg day with my trainer Tuesday night.  My muscles are so sore it hurts to even think about walking.  Second day soreness is the WORST!

When are you the most sore – the next day or the second day after a workout?  Or immediately?  😉

Do you eat sushi?  What is your favorite roll?

 

Planning to Eat Healthy + WIAW

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Eating healthy on the go takes planning.

I’m sure this isn’t news to any of you.  It’s become particularly evident to make lately as I’ve changed my habits to incorporate more protein and begun eating 7 small meals a day.  Serious training goals take serious planning.

For starters, I keep track of my meals in a spreadsheet.  This way I’m never stuck searching for ideas and/or desperate and hangry for food.  By keeping it on Google Docs, I can easily edit and make additions as I get ideas throughout the day.

It also makes for easy grocery shopping – I can make my list in record time now!  (P.S. check out yesterday’s post for a chart to navigate grocery store.) 

Last week I mentioned that I was struggling to find a wider variety of vegetarian protein sources.  The resulting increase in dairy resulted in my skin is breaking out.  Since then I’ve reduced my dairy to 1-2 servings a day, and my skin has magically cleared up!

One way I’ve kept up my protein intake without the dairy is to incorporate fish into my diet.  If you’ve been reading for a bit, you know that I’ve dabbled with being vegetarian and even vegan.  For me, it was about how much better I felt without meat in my diet.

Mom and I learned together how to bake fish in parchment last Friday evening!

While I do intend to keep my diet as plant-based as possible, I am enjoying experimenting with seafood (something I only started to like a few months ago), and haven’t noticed it dragging me down like I did with meats.

July is becoming my favorite months for a few reasons:

  1. It’s my birthday month  (4 more days!)
  2. The fruits and veggies we’ve been getting at local markets have been particularly delicious
  3. Jenn’s What I Ate Wednesday theme for July is of “Food, Fun, and Fitness.”  You guys know that’s perfect for me these days!

Check out my latest adventures in protein-loading below; then click here to the WIAW round-up on Jenn @ Peas and Crayons to see everyone else’s fitness foods!

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Pre-Game:

I woke up early, but my weights workout isn’t until late tonight since I have a date with my trainer.  I’ve grown accustomed to  moving in the morning, so I decided to jump on the treadmill for a power walk while watching a little GMA.  Not wanting breakfast yet, but needing energy I drank down a glass of my Fitmixer Aminos. mixed with ~2T of apple cider vinegar (great way to start the day for energy and errr… digestion…).

Meal 1:

Anytime I have an appointment with my trainer, I try to eat a little heartier throughout the day.  Not stuffing myself, but I want to be sure I have adequate energy because he pushes me to the limit and then some.

I don’t repeat many meals, but last week’s Blueberry Protein Tart was so delicious that I couldn’t wait to eat it again.

Same tart base and peanut butter icing, but I this time used peaches rather than blueberries and sprinkled the top with ground flax and cinnamon.

Meal 2:

Did you know eggs can be cooked in the microwave?  It sounded weird to me at first, but it worked out perfectly.

I microwaved 3/4 C egg whites mixed with black pepper and ~1T water (to make them fluffier) for 2 mins.  Then I stirred it up with some tomato and basil before popping it back in for 15 secs.

 

Topped with pumpkin seeds and red pepper flakes.  I’m positive the work microwaves have never been used for such a creation. 🙂

Meal 3:

Lunch was last night’s leftovers.  Here’s where the fish comes in.  I baked a halibut in parchment with rainbow chard, shiitake mushrooms, Chinese 5-Spice, and a little coconut oil.  It was pretty tasty.  Even though my boss said it smelled… that is a problem with seafood.

Enjoyed with some sesame Wasa crackers. 

Meal 4:

Here’s my serving of dairy – a mixture of no salt added cottage cheese, peanut flour (a.k.a.: my crack), and a bit of liquid Stevia.  Side of cucumber sticks.  This is literally the tastiest cucumber I’ve ever had.  Unbelievable amount of flavor. 

Meal 5:

Remember yesterday’s vegan Protein-Packed Ancho Bean Burgers?  I took one to work for dinner!  Yup – I ate dinner at work.  My trainer appointment was at 9p and I had a Genius Bar appointment at 7p… no point in going home.

All wrapped up in a giant piece of chard with artichoke spread and radishes.

Meal 6:

This was a post-workout shake to cure my leg shakes.

I received a couple of protein powder samples from JBT Labs.  This was a chocolate flavor.  My first reaction was that it was ok… I decided to add chocolate extract to the mix, as well as some Stevia.  There was also 1/2 a zucchini, spinach, and ice in the mix.

At first I was worried because the blender made it frothy. Some people like that… I prefer creamy.

I stored it in the freezer most of the day, but it thawed a good bit between my errand and the workout.  Lo and behold, after it had sat all day the mix and de-frothed and was DELICIOUS.  It seems obvious now, but when faced with frothier powders I will let the mixture have time to rest and settle post-blend.

Meal 7:

Last meal = dessert.  I almost didn’t eat this one because I was so tired from the gym.  But… I knew my muscles would thank me.  Especially when I have an early morning workout planned.

Mashed up strawberries, vanilla protein powder, cinnamon, and almond milk.  Let chill in fridge for 30 mins or so.  Devour.  Go to bed.

***

This day of eats contained 6 different protein sources, and I managed 157g of protein.

Do you bring seafood for lunch?  How do you deal with the fishy smell?

How do you keep track of your weekly meals?

Vegan Protein-Packed Ancho Bean Burgers

By

Sad, but true:

 

 

We are so lucky to have the knowledge we do about clean eating.  I am continually surprised by how many people legitimately have no clue how to make good food choices.  Not to mention those who just don’t care.

Remember then craziness most of us ate growing up?  Ding Dongs, Pop-Tarts, orange soda… I wouldn’t even think to buy those things now!  (Note: there is a restaurant in Atlanta that makes homemade Ding Dongs… those, I would buy. 🙂 ).

 

In my adult life, I shop the perimeters of the grocery store.  When I do buy packaged food, I read labels to ensure the ingredient list is recognizable.

 

Source: http://www.inshapeindiana.org

 

No one is perfect.  I’d be lying if I told you there weren’t a couple of questionable items in my freezer.  The point is to eat as clean as you can most of the time.

One of the items I’ve become more aware of are frozen veggie burgers.  I try not to eat many processed foods, but in my constant quest for protein I picked up a box of the burgers for a quick fix.  Then I realized I could quite easily make my own and keep them in the freezer for those times of need.

 

 

Beans are one of the top sources of vegan protein; however, I cannot eat enough beans to get my 25g required per meal.  I CAN mix them with other protein sources to amp it up though!

Note: I am not vegan, but I am striving to continue to eat as plant-based as possible while I train for a figure competition.

 

 

These ancho chile burgers combine beans, textured vegetable protein (TVP), and vital wheat gluten to deliver a homemade, protein-rich vegan burger.  The chili power and ancho chili pepper in chipotle give it a nice heat (if you’re sensitive to heat simply leave out the ancho chili).

I served one for dinner with sautéed shiitake mushrooms, onions, garlic, and spinach.  The remaining patties were wrapped up for later meals.

 

 

Between the liquid smoke and the grill marks (thanks to Mr. George Foreman and his grill), these bean burgers have turned my cubicle into a lunchtime picnic.  Ok, I exaggerate… but they are tasty! 

________________________________________________________________________________________

 

Ancho Bean Burgers

Inspired by JL’s Chickpea TVP Burgers.

  • 1/2 C fava beans, cooked
  • 1/2 C cannellini beans, cooked
  • 1/4 cup TVP
  • 1/3 cup low-sodium vegetable broth
  • 1/2 C Vital Wheat Gluten
  • 1/2 C fresh cilantro
  • 1/4 C onion, diced
  • 4 cloves garlic, minced
  • 1 ancho chili pepper in chipotle, diced
  • 1/4 tsp liquid smoke
  • 1/2 tsp ancho chili powder
  • 1/2 tsp cayenne pepper
  • 1/2 tsp turmeric
  • S+P,  to taste

 

In a food processor, pulse the cooked beans (leave some larger pieces).

Combine the TVP and vegetable broth and let stand for 10 mins.  Stir in the Vital Wheat Gluten.

Add the TVP and all remaining ingredients and pulse until well combined.

Refrigerate 1 hour (or overnight).  Form the patties, making them fairly thin so the middle get “cooked” on the grill. Return to the refrigerator for 2-3 hours or over night.  At this point you may place in the freezer for future use.

Set out at room temperate about 30 minutes before grilling.  Cook on a grill pan (or grill if you have one) for ~6-7 mins on each side, or place in George Foreman grill for 6 mins.

Makes 5 4-oz burgers.

Approximate Nutritionals: 116 calories, 0.5g fat, 144mg sodium, 13.6g carbohydrates, 3.8g fiber, 1.7g sugar, 14.3g protein

***

In 5 days I will be 29 years old.  The last year of my 20s.  How did this happen?!

Is there anything shameful in your freezer or pantry? Make me feel better… lol!

Have you become more health conscious in your “old age,” or did you grow up eating clean?

 

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