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.
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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.
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.
Melanie Wales 