Tag: 30g protein per meal

Fit Recipes!

Free Recipe: Coconut Curry Crockpot Chicken

melaniewalessustainableliving

Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.

Serve over rice with a side of steamed vegetables for a complete meal.

You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!

One quick tip for those of you wanting to shred body fat: Eat more soup!  The volume goes a long way to keep hunger at bay.  

Serves 6

Per serving

235 calories

24.7g protein

6g carbohydrate

11.5g fat

INGREDIENTS YOU’LL NEED

  • 672g frozen boneless skinless chicken breast (about 3 large breasts) 
  • 406ml coconut milk (1 can) 
  • 200g sliced onion 
  • 2 tbsp curry powder 
  • 1 1/2 tsp garlic powder 
  • 2 tsp ground pink Himalayan salt 

DIRECTIONS

Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.

Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.  

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

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Fit Recipes!

Free Recipe: Quick and Easy Protein Packed Cereal 

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Try this quick and easy protein packed cereal when you don’t feel like cooking, have no meal prepped food, or are super busy.

By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.

Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after. 

However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy. 

Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal. 

Once you try it you will never go back!

Serves 1 (calories and macros will vary slightly depending on the ingredients you use)

364 calories
29g protein
48g carbohydrate
6g fat

NGREDIENTS YOU’LL NEED

  • 175ml 2% milk
  • 100g fresh or frozen berries
  • 30g protein powder of choice
  • 30g cereal of choice 

DIRECTIONS

Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!

Need some more fun and delicious recipes and meal ideas to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find many more delicious, macro friendly, and quick breakfast recipes and so much more!

Find me on Instagram for more recipes, fitness tips, and meal ideas.

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Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

melaniewalessustainableliving

We should get at least 30g of high quality protein in each of our meals even when we are on the go.  Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.  

This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.  (Update: She is now fully recovered!!!)

  1. Pack 2 scoops of protein powder and an apple or banana.  Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about.  Add in a whole piece of fruit for convenience, fiber, and increased satiety.  Very quick and easy to pack when you are rushing out the door.  
  2. Make a “yummy bowl.”  This yogurt and fruit bowl is my favorite on the go option!  (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”.  It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.   
  3. Buy the best high protein options you can find.  Sometimes we don’t have time to pack or an emergency occurs and there is no other choice.  Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk.  Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.  

You have choices.  Eating like crap never helps you feel better.  

Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

Prioritize your health and well being and let the excuse of being “too busy” go.

Getting and staying fit is always worth the effort.  

Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

My Top 5 Low Calorie High Protein Grocery Staples

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We should get at least 30g of high quality protein in each of our meals. Next are my top 5 lean protein sources and their portions in grams. Each portion contains 30 grams of protein.

  1. Whey protein: 35g = 124 calories
  2. Raw Boneless skinless Chicken breast: 130g = 134 calories
  3. Raw Tail On Shrimp: 155g = 127 calories
  4. Egg whites: 275g = 133 calories
  5. Nonfat Greek Yogurt: 285g = 168 calories

Having these lean and high protein foods in stock will make it easier to hit your meal and overall daily protein goals.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

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