Sustainable Living
Here is your mindful action plan on how to deal with extra holiday treats and tasty leftovers so that you can live fitter and healthier this holiday season.
Successfully navigate Halloween Night by meal planning and prepping these fun and festive family friendly meals.
Enjoy some candy in moderation and stick to your fitness goals one delicious bite at a time.
Click here for my previous blog post featuring the full recipe and macros.
Click here for my previous blog post featuring the full recipe and macros.
Click here for my previous blog post featuring the full recipe and macros.
Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.
Make your own protein packed frozen yogurt using the Ninja Creami. This is one of my favorite recipes that I’ve come up with based on my simple protein creme recipes.
Mix and match protein powders and pudding mixes, crunchy and fruity mix ins, use cocoa, cinnamon, or other flavorings and spices to create an endless variety of flavor combos.
Like so many of my recipes use this as a jumping off point and get creative.
Once you try it you will never go back to store bought frozen yogurt!
Serves 1-4 (calories and macros will vary slightly depending on the ingredients you use)
Calories and Macros for the whole thing
500 calories
70g protein
45g carbohydrate
4g fat
INGREDIENTS YOU’LL NEED:
DIRECTIONS:
Add all ingredients to a blender and blend until smooth. (Don’t have a Ninja Creami? Add ice when bending and enjoy like this as a thick milkshake.) Pour into a Ninja Creami container. Freeze for 24 hours. Using the Ninja Creami blend using the light ice cream function. Blend again using the re spin function. Add mix in’s, if using, and use mix in function. Enjoy right away!
Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed frozen yogurt.
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/
My simple high protein protein creme recipes can be found in Volume 2 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cookies, cheesecakes, frostings, and so much more!
Find me on Instagram for more recipes, fitness tips, and meal ideas.
This lasagna is one of my staple dinners. Using simple ingredients and a few key swaps to cut back on the calorie load of a typical lasagna it is an amazing option that the entire family will enjoy. Made in bulk, it is still delicious when reheated during the week.
Meal planning and meal prep is a huge part of my weight management success. I plan each week what my meals are going to be and their portions. Then I grocery shop and prep ahead of time for those meals.
To keep and maintain my results I continue to set myself up for success on a daily basis. It’s those moments when we feel tired and hungry that we make the easiest and fastest choice. For me, that used to mean carry out or having extra snacks while waiting on my main meal to come together. However, planning and preparing ahead makes the fastest and easiest choice also the best choice for my health and fitness goals.
The recipe for my Macro Friendly Lasagna is from the Bulk Meal Prep section of my e cookbook “The Art of Meal Prep for Sustainable Living Volume 1”.
The recipe pages are taken straight from the cookbook. Free recipe below. Give it a try and see what you think!
If you want over 120 more of my recipes in two convenient E Cookbooks check out my website for details on how to get your own copies. Click below for details.
https://melaniewales-sustainableliving.com/shop-cookbook/
Here is a review for Volume 1.
“Melanie has managed to put together an amazing collection of recipes which are not only macro friendly and easy to make, they are incredibly delicious! This recipe collection is a must have for anyone. Every recipe is easy to make, full of flavour and fits into my lifestyle! Thank you Melanie for sharing all your wonderful creations!” -Wendy D.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Get your recommended per meal 30g of protein in this delicious dark chocolate pudding. Also a great recipe for those of you new to meal prep! Keep the calories lower by topping with your favorite fresh or frozen berries or cherries. Also great topped with chopped walnuts for more of a brownie vibe.
Serves 1 (fruit topping included)
345 calories
30g protein
39g carbohydrate
9g fat
INGREDIENTS YOU’LL NEED:
DIRECTIONS
Add all the ingredients to a small bowl and whisk together until smooth. Top with optional fruit.
Refrigerate for at least 2-3 hours or overnight before enjoying. Stores for up to 2-3 days in the refrigerator.
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/
The bulk prep recipe version of this chia seed pudding is in Volume 1 as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead!
Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat
INGREDIENTS YOU’LL NEED:
DIRECTIONS :
Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.
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Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chicken salad recipe is in it as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Train hard, eat well, sleep, recover, repeat.
When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.
Makes 1 Serving
475 calories
32g protein
70g carbohydrate
7g fat
Ingredients You’ll Need:
125ml 2% milk
75g nonfat Greek yogurt
30g instant and flavored oatmeal packet
15g Whey Protein Powder
8g sugar free instant pudding mix
10g zero calorie sweetener of choice
300g fruit of choice
10g peanut butter powder or cocoa powder
pinch of salt
Optional: 10g zero calorie sweetener of choice sprinkled on top
Directions:
In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.
Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!
Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm
Find me on Instagram for more recipes, fitness tips, and meal ideas.
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.
http://www.instagram.com/melaniewales.sustainableliving
Purchase my e cookbook and get 60+ macro friendly recipes perfect for meal prep.
The Art Of Meal Prep for Sustainable Living
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
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
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.
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!
https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/
Find out more about everything I offer through my website.
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.
https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/
Find out more about everything I offer through my website.