Tag: lose weight

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

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Just in time for Halloween!  Warm up with this chili after the trick or treating.  It will also help you feel more satiated from the high volume and high protein content…so maybe you won’t overdo it on candy…🤞🏻🙌

For this recipe if you can open a can and chop an onion you can make this.  If there was ever a recipe to get you started on your meal prep lifestyle this is it.  It is delicious, high volume, high protein and full of flavor!  The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while  keeping the calories low.  Pumpkin is so versatile!  If you like my recipes and fitness tips remember to share!  We can all reach our fitness goals and enjoy the process too!❤️ 

Serves 8

For 1 serving (443g)

280 calories 

24g protein 

36g carbohydrate

7g fat

Ingredient’s you’ll need:

  • 1 can pumpkin (425g)
  • 1 can black beans (425g)
  • 1 can tomato paste (170g)
  • 1 large can diced tomatoes with chilis (794g)
  • 1 can beef broth (425ml)
  • Some jarred or canned salsa (300g) 
  • 2 tbsp chili powder (30g)
  • 760g ground lean turkey (93% lean)
  • 1 large onion chopped (400-500g)
  • 1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours.  Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili.  Allow to cool a bit before storing.  When reheating add some water to make it more high volume of you need.  Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume.  Enjoy within 5-6 days of preparing or store portions in the freezer 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. 

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This Super Easy Slow Cooker Pumpkin Chili bulk 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: Dark Chocolate Walnut Protein Oatmeal Brownie Bowl 

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For me, chocolate is a need not a want… And I have fit goals.   How do I combine my desires with my goals?  Well, this delicious take on protein oats is one solution.  

Rich in deep dark chocolate flavor, while still remaining sweet, my brownie bowl does not taste like you are eating it for your fitness goals.  Boasting 40g of protein and balanced macros to promote satiety, unlike a regular brownie, you will actually be aiding your progress!  

Let’s get and stay lean and jacked together AND eat chocolate too.  

Makes 1 Serving

  • 584 Calories 
  • 40g Protein
  • 62g Carbohydrate
  • 20g Fat

Ingredients you’ll need:

For the Bowl:

  • 250ml 1% Milk
  • 40g Old Fashioned Rolled Oats
  • 30g Chocolate Whey Protein Powder Of Choice
  • 10g Chocolate Sugar Free Instant Pudding Mix
  • 10g Cocoa Powder
  • 15g Monk Fruit Zero Calorie Granulated Sweetener
  • Pinch Of Pink Himalayan Granulated Salt

Toppings:

  • 10g walnuts
  • 10g dark chocolate of choice 

Directions:

On the stove top or microwave, cook the oats in the milk until softened.

In a mixing bowl measure out your protein powder, pudding mix, zero calorie sweetener, a pinch of salt.

Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. this will help it to thicken.

Top with the walnuts and chocolate.  Enjoy right away, at room temperature, or pop it into the fridge to cool.  

Pro Tip-Can also be made the evening before as an amazing overnight oat breakfast.  Brownie bowl for breakfast?  Yes, please!!!

Want to try one of my favorite protein powders to make this recipe? Check out Outwork Nutrition.

Find loads of high protein recipes and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  Only $20 each to grab your own downloadable copy. This is an amazing price for so many amazing tips, meal ideas, and recipes that took me years to create!

Click below for details.

E Cookbooks

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

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Fit Recipes!

Free Recipe: Protein White Chocolate Chocolate Chip Covered Strawberries

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You must try my brand new recipe! These Protein White Chocolate Chocolate Chip Covered Strawberries are so good I had to share with you right away. These covered strawberries are high in protein, low in calories, and super satiating.  All without losing their sweet flavor and chocolate-y goodness.  Enjoy!

Makes 10-12 large covered strawberries 

  • 475 Calories 
  • 30g Protein
  • 67g Carbohydrate
  • 10g Fat

I could give you the per strawberry macros…, but I doubt you will share these..I never do!

Ingredients you’ll need:

  • about 300g fresh strawberries

For the protein frosting:

  • 150ml 1% milk
  • 30g @outworknutritionofficial build whey vanilla protein powder 
  • 15-20g sugar free fat free white chocolate flavored instant pudding mix
  • 10g monk fruit powdered sugar replacement zero calorie sweetener 

For dipping:

  • 10g sugar free strawberry gelatin powder
  • 20g mini chocolate chips

Directions:

Wash the strawberries and pat dry with a towel.

To make the frosting, in a small bowl whisk together the milk and pudding mix for 2 minutes until thickened.  Whisk or stir in the protein powder and sweetener.  

Pro Tip-If using a whey/casein blend or vegan protein powder you will need less pudding mix.  

Scoop each strawberry into the frosting and then roll into either the chocolate chips, gelatin, or both.

Enjoy right away!

Want to try one of my favorite protein powders to make this recipe? Check out Outwork Nutrition.

Find loads of high protein recipes and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  Only $20 each to grab your own downloadable copy. This is an amazing price for so many amazing tips, meal ideas, and recipes that took me years to create!

Click below for details.

E Cookbooks

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

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Quick Prep High Protein Breakfast For Dinner Wraps

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With both fresh and quickly sautéed veggies, plus an egg and breakfast sausages these fun and easy Quick Prep High Protein Breakfast For Dinner Wraps will have you smiling.  Super savory with a kick of tangy ketchup, this may become your new favorite quick prep meal.  

Makes 1 large serving

(Calories will vary slightly depending on wraps, dressing, and protein choice)

571 calories

41g protein

59g carbohydrates 

19g fat

Ingredients you’ll need:

  • 2 low carb tortilla style wraps
  • 100g sliced fresh mushrooms
  • 100g sliced bell pepper
  • 50g sliced red onion
  • 3 small chicken or turkey breakfast sausages 
  • 20g shredded mozzarella cheese
  • 1 egg
  • 20g ketchup 
  • +salt and pepper to taste 

Optional Ingredients to add more volume and veg! 

  • 50g mixed greens or spinach 
  • 100g sliced cucumber

Directions:

Using a non stick skillet or cast iron pan sauté the onions, peppers, and mushrooms over medium heat for 3-5 minutes stirring occasionally. 

Whisk the egg lightly and slice the sausages into bite size pieces.  Add the egg, sausages, and cheese to the sautéed veggies and cook covered for an additional 3-5 minutes and the egg is cooked and cheese is melted. 

Serve in the wraps with ketchup and optional fresh veg. 

Salt and pepper to taste!

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 2 in the “Quick Meals And Snacks” chapter. 

Only $20 to grab your own downloadable copy. This is an great price for so many amazing tips, meal ideas, and recipes that took me years to create!

Click below for details.

E Cookbooks

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

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Fit Recipes!

Free Recipe: Strawberry Cheesecake Protein Frozen Yogurt

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Once you try this Strawberry Cheesecake Protein Frozen Yogurt recipe you will never want to buy store bought protein ice cream by the pint again.  With even better macros this makes closer to double a typical pint.  The strawberry cheesecake flavor is also incredible while being highly satisfying too.  Shown in cones, this recipe will fill around 5-6.  Eating straight from the mixing bowl I prepare it in is my usual go to, but cones can be nice if you are willing to share.  

Makes 1 large serving:

  • 386 calories
  • 37g protein
  • 52g carbohydrates
  • 3g fat

Ingredients you’ll need:

  • 50ml 2% milk
  • 18g @outworknutritionofficial Build Whey Strawberry Protein Powder 
  • 5g sugar free fat free vanilla instant pudding mix
  • 3g sugar free strawberry gelatin
  • 200g nonfat greek yogurt
  • 15g monk fruit zero calorie powdered sugar sweetener of choice
  • 250g diced fresh or frozen strawberries
  • 16g graham crackers, crumbled 

Directions:

In a large mixing bowl whisk together the milk, protein powder, pudding mix, and gelatin. Then whisk in the yogurt.  Then whisk in the sweetener.  Stir in the strawberries and graham crackers.  Cover and freeze for 90 minutes.  Stir and freeze another 90 minutes. Stir and enjoy right out of the bowl or scoop into cones!  Can be frozen longer, though it will require some time to thaw because it does freeze hard. Similar to all the other low fat protein ice creams available on the market.  

Want to try one of my favorite strawberry protein powders to make this recipe? Check out Outwork Nutrition.

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 2. Only $20 to grab your own downloadable copy. This is an amazing price for so many amazing tips, meal ideas, and recipes that took me years to create!

Click below for details.

E Cookbooks

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

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Fitness Tips

Jump Start Your Fitness Lifestyle With 3 Easy Habits

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When we start to prioritize cultivating healthier habits it’s easy to fall into the trap of wanting to do all the things, all at once, and to expect immediate results… only to burn out quickly.

This approach is not sustainable.  What if this time you prioritized becoming consistent with a few basic healthy habits first?  

Next are 3 easy habits you can start today to jump start your sustainable fitness lifestyle.

  1. Create a daily step goal and make it happen everyday.  8-10k is a great goal for long term health.  It doesn’t need to happen all at once.  It’s actually better to include light movement and walking throughout the day. 
  2. Make your first meal of the day (breakfast) contain at least 30g of high quality protein.  Starting with a high protein breakfast helps you to feel fuller and more satiated for longer. This means you are less likely to overeat later.  Great easy breakfast meal protein sources include whey protein, greek yogurt and eggs/egg whites.  
  3. Remove trigger foods and ultra processed convenience foods from sight. Think chips, ice cream, candy, cookies, etc…either don’t buy these items in the first place or stick them in a cupboard so it’s not the first or even second thing you see when you walk into your kitchen. Put the food you know and should eat front and center.  Hide treats and place a bowl of fresh fruit on the counter, plus keep veggies, grilled chicken, and greek yogurt ready to eat (and staring you in the face when you open the fridge) to make it a lot easier to make better food choices consistently.

Make realistic goals, commit, and then make them happen.  You’ve got this!

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

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Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

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Fit Recipes!

Free Recipe: Breakfast Sausage and Egg “Muffins” 

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Meal prep these yummy sausage and egg “muffins” for a quick and easy savory breakfast.  Great paired with toast, a bagel or in a wrap. Or enjoy on their own for a low carb high protein meal.  Use a silicone muffin pan for non stick baking and they are even easier!  (Make sure to use a cooking spray so they don’t stick to the pan if you are not using a silicone muffin pan.) 

Makes 12 servings

Per muffin 

145 calories

13g protein

2g carbohydrates

10g fat

Ingredient’s you’ll need:

  • 12 large eggs
  • 12 small Turkey or chicken breakfast sausages
  • 120g shredded mozzarella cheese
  • +salt and pepper to taste

Directions: 

Preheat your oven to 375 degrees Fahrenheit.  

Each muffin is 1 egg lightly whisked, 1 small sausage sliced, and 10g of shredded cheese + salt and pepper.  Once you have filled your muffin pan, bake for 15-20 minutes or until cooked through and lightly golden on top.  Allow to cool before storing in the refrigerator for up to 3-5 days.  Make as little or as much as you need!  

Find this high protein breakfast recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 2.

Click below for details. 

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

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

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Fitness Tips

How To Deal With Extra Holiday Treats And Tasty Leftovers

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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.

  1. Make Less: avoid having left overs 
  2. Swap In Healthier Recipes:  make lower calorie options 
  3. Portion and Freeze: enjoy smaller portions later 
  4. Garnish: crumble a small amount on top to add flavor
  5. Fold In: add a small amount in to add flavor

Keep it simple and go into 2025 stronger and fitter than ever!  

For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

Click below for details. 

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

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

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Fitness Tips

How To Structure A Festive Holiday Meal Without Tracking

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Did you know that most people do not gain excess weight and body fat linearly throughout the year?  Instead, it actually happens in the 2 months between Halloween and New Years. More often than not It’s also not lost in the subsequent months.  This means the scale can go up 5-10 lbs each and every year…

This does not need to happen to you!  Along with an overall consistent eating pattern, structure your occasional festive holiday meals the following way to reduce or completely eliminate unwanted fat gain. 

Don’t wait to get “back on track” in the New Year.  Start now and go into 2025 your strongest and fittest yet!

  1. Start with salad loaded with fresh veggies and a light dressing. Skip including cheese/nuts/avocado/heavy dressings.  Hydrate with seltzer/sparkling water.  
  2. Fill a single entree plate. Can include- 1 piece of a bread or roll, 2-3 sides (each the size of a handful) and plenty of the leanest protein on offer.  Season with salt/pepper/hot sauce/ and a light amount of gravy per preference.  Pair with a glass of wine/ diet soda/ or other favorite low or zero calorie beverage.  
  3. Choose 1 portion or 2-3 two bite size portions of your most loved dessert(s).  Pair with fresh berries and greek non fat yogurt instead of whipped cream or ice cream.  (My protein creme recipe found in Volume 2 of my E Cookbook works great to go with any traditional dessert.) Pair with a hot beverage such as coffee, tea, or sugar free/fat free hot chocolate.  

Eat slowly, Savor each bite, and Enjoy your time with Friends and Family!  

You’ve got this!  

For more nutrition tips, meal ideas, over 100 macro friendly recipes perfect for meal prep and beyond, check out my E Cookbooks. Reach your fitness goals with my easy, family friendly, and delicious recipes!  Find high protein versions of your favorite holiday treats like brownies, cookies, and cheesecakes to name a few.

Click below for details. 

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

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

The Best Holiday Fitness Gifts

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This season give your loved ones something that will help them crush their fitness goals.

Discover this carefully curated list of my 10 favorite holiday fitness gifts. These amazing products and services are the ones that I have vetted, trust, personally use, and find helpful.

  1. Commit 30 Planner for organizing and scheduling work and life’s to do’s and for creating and tracking goals
  2. Forever Strong by Dr. Gabrielle Lyon for the why’s and how’s to life long health and strength
  3. Carbon Diet Coach App for nutrition tracking and guidance
  4. Coach Mark Carroll for Building the Bikini Body Guides and high quality resistance training programing
  5. Buff Bunny for gym and lifestyle clothing
  6. BC Strength for home fitness equipment
  7. Versa Gripps for when your legs are strong but the limiting factor is your grip
  8. Outwork Nutrition for Pre workout and Build Whey Protein Powder. Use my coupon code “MELANIE10” for 10% off your first order. Use my Outwork Nutrition affiliate link to shop. https://outworknutrition.com/?ref=dkNH36V5xmUfmm
  9. Lakanto for zero calorie sweeteners to make all your healthy treats extra amazing
  10. Fitbit Inspire Watch and Activity Tracker for tracking steps, workouts, and monitoring health metrics like resting heart rate

On the personal side, I worked for years to develop, create, and write E Cookbooks dedicated to macro friendly meal prep. They contain over 100 recipes, meal ideas, and tips to help you tackle one of the hardest aspects of a fitness journey: eating well day in and day out for years. Check them out via the link below. They are worth it!

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

Find all the recipes I have personally created and used consistently for years to lose fat, build muscle, and keep off over 140 lbs!

Follow me on Instagram for more tips, free recipes, and full days of eating.

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