Tag: meal prep

Fit Recipes!

Easy And Beginner Friendly Pumpkin Chili Recipe

melaniewalessustainableliving

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. 

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

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.

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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.

www.instagram.com/melaniewales.sustainableliving

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

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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Fit Recipes!

Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

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High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This Protein Pumpkin Pie Mousse makes a delightful breakfast, snack, or dessert elegant enough for company. It is also quick and easy to make.  All you need is a bowl, a spoon, and a scale and it takes only 5 minutes.  Do what I did and quadruple the recipe to make a bigger batch.  Enjoy! 

Serves 1 (including toppings)

285 calories

25g protein

35g carbohydrate

6g fat

INGREDIENTS YOU’LL NEED:

  • 125g canned pumpkin puree 
  • 125g nonfat Greek yogurt 
  • 10g Outwork Nutrition Build Whey Vanilla Protein Powder 
  • 10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
  • 20ml 1 % milk 
  • Dash of cinnamon or pumpkin pie spice

Optional Toppings:

  • 7g pecans 
  • 7ml real maple syrup 

DIRECTIONS

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.  Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.   

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.

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 1.

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

Fit Recipes!

Free Recipe: 3 Minute Pumpkin Pie Protein Smoothie

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Enjoy this seasonly inspired smoothie for an easy high protein and super tasty breakfast. Only a couple of ingredients and it tastes like Pumpkin Pie. Enjoy!

Serves 1

230 Calories

25g Protein

31g Carbohydrate 

2g Fat

INGREDIENTS YOU’LL NEED

  • 90g ripe frozen banana
  • 110g canned pumpkin
  • 30g Outwork Nutrition Build Whey 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.

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.

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 1.

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 Meals and Snacks For A Fat Loss Diet

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The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.

Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.

In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.

It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.

Next is a list of some of my favorite meals and snacks to include in a fat loss phase.

  • Air Popped Popcorn seasoned with grated parmesan cheese and garlic powder
  • Fresh Fruit such as sliced apple dusted with cinnamon
  • Frozen Fruit such as mixed berries sprinkled with cocoa
  • Hearty Soup or Stew packed with a lean protein source and loads of vegetables
  • Huge Salad filled with a variety of vegetables, a lean protein source, and a light dressing
  • High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
  • Fruit And Protein Smoothie containing a scoop or two of flavored protein powder and frozen strawberries and bananas

I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!

Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

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

Find me on Instagram for more recipes, fitness tips, and meal ideas.
www.instagram.com/melaniewales.sustainableliving