A quick tip about making macro friendly and delicious tacos!
When making tacos, rather than using a starchy carb source both inside and as the wrap, pick 1 instead. This will help keep the overall calories in check.
In the top photos, I’m sticking to romaine lettuce as my wraps because I have rice, corn, and beans inside my filling.
In the bottom photos, I have fresh and cooked lower calorie, non starchy veggies as my filling so I am using regular flour wraps.
Little adjustments like these do not take away the yumminess of the tacos, but help ensure a lower calorie meal.
Bonus Tip: Use non fat Greek yogurt in place of sour cream.
Follow me on Instagram for plenty of fit tips, free macro friendly recipes, and full days of eating.
If you follow me on IG you already know my latest news, but here sharing in my blog too. If you are new to me, over the course of my transformation I have lost 145lbs since having my daughter in 2016. I did this all naturally through diet and exercise and many rounds of cutting reversing, and maintaining. I went from the photo on the left to the one in the middle.
Then 10 weeks ago I took a big step and had a full tummy tuck to remove the extra skin I had on my lower abdomen as well as a breast lift and augmentation. (The weight loss plus 2 years and 9 months of breast feeding left me with nothing😂 and yes you can lose weight while breast feeding! I lost over 100lbs and my milk supply was fine!) The photo on the right was taken yesterday. I am ahead of the curve on my recovery and back at it with regular training and nutrition aligned with my fitness goals.
Something I am a big advocate about is reminding people that this process takes a long time and loads of patience, but it is worth the wait. It’s imperative that we create new and lasting habits along the way so we can not only keep our results, but improve them year after year. This is so much better than a quick fix that dissolves even faster due to unsustainable approaches and unrealistic expectations. (If I didn’t have good habits already in place that I maintained post op, things could look very differently right now.)
Over on IG I share loads about my journey via weekly updates in my stories and regularly post macro friendly recipes, full days of eating, and training videos.
I hope you enjoy and find my content helpful🤗.
Whatever your goals, you’ve got this! The little things we do each day add up big time if we don’t quit.👊
Find out more about my online coaching services and e cookbook on my website.
Recipe: 5 Minute No Bake Crustless Candy Topped Protein Cheesecake
Learn how to enjoy candy and reach your fitness goals at the same time with this delicious high protein dessert or snack. This macro friendly recipe is here to help you enjoy candy in moderation. Shown with a double portion because I had the room in my own calorie and macro budget. When it comes to recipes and customizing for your own needs, go for it and make some tweaks.
Serves 1
209 calories
22g protein
20g carbohydrate
4g fat
*macros may vary slightly depending on which candy you choose
INGREDIENTS YOU’LL NEED
15ml 1% milk 10g PEScience CakePop Select Protein Powder 5g Jello Cheesecake Instant Pudding Mix 125g nonfat Greek yogurt 1 snack size candy bar of choice
DIRECTIONS
In a small bowl mix the milk with the protein powder and pudding mix. It will make a thick frosting like consistency. Then stir in the yogurt mixing well. Finish by topping with your crumbled candy bar of choice. Viola! Done!! Can be enjoyed right away or made ahead of time for an easy breakfast, snack or dessert. Enjoy within a day or two of preparing. Store in the refrigerator.
PAIRS WELL WITH
Enjoy on it’s ow or with some fresh fruit.
This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below. Every week I am adding new recipes. Once purchased you will have access to every recipe including any new ones added in the future. That way you always stay inspired with your food!
Recipe~No Bake Peanut Butter Chocolate Chip Oatmeal Protein Bars
These bars are an easy and inexpensive energy dense snack perfect for the work week or while running errands. Great to bring along to keep hunger at bay and they also taste great! So much better than a store bought bar! Kiddos also love them!! For an easy and on the go complete meal pair with a piece of fruit and a single serve Greek yogurt. Keep cold in a cooler unless you plan to enjoy within an hour or two of removing from the refrigerator. They are not shelf stable.
Serves 16
For 1 serving (89g)
318 calories
18g protein
31g carbohydrate
15g fat
INGREDIENTS YOU’LL NEED
500g old fashioned oats
403ml coconut milk (1 can)
200g PEScience Gourmet Vanilla Select Protein Powder (or other favorite protein powder, a vegan protein works too!)
200g natural peanut butter
150g chocolate chips
1/4 tsp ground pink Himalayan salt
DIRECTIONS
Grind the oats in a food processor. Put the ground oats in a large mixing bowl. Add the chocolate chips and salt.
In a food processor or blender, blend the coconut milk, peanut butter and protein powder.
Pour this mixture into the oats and raisins and stir until it is all combined. It will be gooey!
On a parchment lined cookie sheet pour the mixture. Add another layer of parchment on top to help you spread the gooey and sticky mixture flat and even.
Place in the refrigerator to set. This will take a day. You will know they are all the way set when they remove easily from the parchment. You can still cut and eat them when they are still sticky, but it makes it much easier if they are all the way set. Makes 16, 89g bars. Store for up to 5-6 days in the refrigerator or store individually in the freezer so you have easy snacks ready for whenever you need a quick and filling snack.
This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! I am adding more recipes weekly. With the purchase of my cookbook you will always have access to the new recipes coming in too at no extra charge! Find the link to my e cookbook below.
Super high volume, high protein, and very low in calories.. oh yeah! This simple dessert or snack is a tasty way to help you adhere to a calorie deficit. This entire portion including the berries on top is only 100 calories and has 13g of protein! I also wanted to note that my 4 year old absolutely loved this. I had planned on sharing the recipe ages ago, but she ate it all before I could get a decent photo. So I had to make another batch. It ended up being a great way to get a little more protein in her meals too. Total bonus!
Makes 3 servings
Per 175g serving
70 calories
13g protein
4.5g carbohydrate
0g fat
Ingredients you’ll need
300g non fat Greek yogurt
1 packet Sugar Free Jello of Choice (our favorites are raspberry and cherry)
240ml water
Directions
Bring 120ml of water to a boil. Remove from heat.
Add the jello to the hot water and whisk for 1-2 minutes or until the jello is completely dissolved in the hot water.
Add the remaining 120ml of water (which was left room temperature) to the jello and stir.
In a medium sized storage container add the Greek yogurt. Then add the jello to the Greek yogurt and whisk until the jello is fully incorporated into the yogurt. It should be smooth with no lumps.
Cover and refrigerator to set. Overnight is best.
Serve with fresh or frozen fruit of your choice anytime you need a high volume, high protein and low calorie dessert or snack.
This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Enjoy one of my favorite breakfast recipes. A seasonally inspired smoothie that is super easy, high in protein and so delicious! Only a couple of ingredients and it tastes like Apple Pie. Enjoy!😋
Makes 1 Smoothie
244 calories
24g protein
35g carbohydrate
1g fat
Ingredients you’ll need:
90g ripe frozen banana
110g unsweetened applesauce
30g PEScience Cake POP Select Protein Powder (or other favorite vanilla protein powder)
A dash or two of ground cinnamon
2-3 ice cubes
about 240ml of water, or enough to reach your desired smoothie consistency
Directions
Add all ingredients to a blender and blend until smooth.
This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Staying full and satisfied while eating in a calorie deficit? Is that even possible..?! It sure is with your food choices. Pictured are 3 of my favorite things to include in my meals when aiming for fat loss. We often think of big salads, and don’t get me wrong, I absolutely love big salads, but it’s nice to have plenty of options. Fresh fruit, a soup with lean protein and veggies, and sparkling water are my go to’s when I am dieting. If you find yourself having a really hungry day, enjoy all of these in one meal and for about 450 calories you will feel full for ages!
If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.
Using my Protein Pumpkin Pie Mousse Recipe and layering it between Kodiak Protein Pancakes makes an incredibly delicious fall treat that contains 35g of protein and only 500 calories. Especially great for a special Sunday Brunch meal. 😋 I believe you can reach your fitness goals and love the food you are eating too!
Ingredients you will need!
125g canned pumpkin puree
125g nonfat Greek yogurt
10g PEScience Cake POP Select Protein Powder
10g Godiva White Chocolate Instant Pudding Mix
20ml 1% milk
7g pecans
7ml real maple syrup
Dash of cinnamon or pumpkin pie spice
50g Kodiak Pancake Mix (or your favorite protein pancake mix)
75g 1% milk (or water)
Optional- non stick cooking spray
To make the mousse:
In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a think frosting like consistency.
Add in the pumpkin and mix well. Then add in the yogurt and mix well.
To make the pancakes:
Combine the milk or water with the pancake mix and blend until the batter is smooth but still a bit thick. Pour the batter into 2 pancakes on a non stick skillet (can use nonstick cooking spray to prevent sticking) Cook over medium heat flipping once bubbles pop on the surface of the pancake. About 2 minutes. Cook an additional 1-2 minutes until the Pancakes are golden on both sides.
Serve with the mousse layered between and on top of the pancakes. Then top with the pecans and maple syrup.
Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.
Serves 1
500 calories
35g protein
72g carbohydrate
9g fat
Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.
This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals!
Macro Friendly Donuts!
This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals! Donuts are a family favorite around my house, so I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday. I hope you love them as much as we do!! If you do, remember to ❤️ Like, Share, Tag, and Save to help support my passion to bring more delicious options to us all while we are aiming to live a fit life!🤗
Makes 6
For 1 donut with icing and 3g of toppings
215 calories
20g protein
27g carbohydrate
2g fat
INGREDIENTS YOU’LL NEED
For the donuts
120ml 1% milk
110g unsweetened applesauce
50ml real maple syrup
1 egg
100g all purpose flour
50g PEScience Cake POP Select Protein Powder
5g baking powder
For icing and toppings per individual donut
15 ml 1% milk
12g PEScience Select Protein Powder (flavor of choice)
(Optional: 2g of Instant pudding mix. If using increase milk to 20ml)
3-5g of cereal, chocolate chips, sprinkles, marshmallows, etc..
DIRECTIONS
By hand or in a mixer, mix together the milk, maple syrup, applesauce, and egg.
Add in the flour, protein powder, and baking powder and combine until just incorporated. Batter will be fairly thin.
Evenly divide batter using a silicone donut baking pan. Enough batter for 6 donuts. Place the donut pan on a cookie sheet.
Bake at 350 degrees for about 25 minutes or until cooked through.
Allow to cool and then remove from donut pan. Store for up to 4-5 days in the refrigerator.
To make the frosting mix together the milk and protein powder (and if using the instant pudding mix). That’s it. Top the donuts with the icing and your favorite toppings. To help thicken the icing, if needed, you can refrigerate it for a few minutes. Works like a charm! Fully iced and topped donuts can also be stored in the refrigerator but enjoy within 2 days of topping. I personally prefer to ice and top them just before enjoying.
This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Low Calorie, High Protein, and Tastes Like Pumpkin Pie. Need I say more?!
Here is the super simple Recipe👇🏻
125g canned pumpkin puree
125g nonfat Greek yogurt
10g PEScience Cake POP Select Protein Powder
10g Godiva White Chocolate Instant Pudding Mix
20ml 1% milk
7g pecans
7ml real maple syrup
Dash of cinnamon or pumpkin pie spice
In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.
Add in the pumpkin and mix well. Then add in the yogurt and mix well. Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.
This makes a delightful breakfast, snack, or dessert elegant enough for company. Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.
Serves 1
285 calories
25g protein
35g carbohydrate
6g fat
Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.
This is one of 40 recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Melanie Wales 