Social media posts are destroying the way people feel about meal planning. I promise you don’t have to eat chicken and broccoli 3 times a day to have a fit figure and a strong body! Here are 5 quick tips to add variety and taste to your meals while cutting unnecessary calories.
I’ve adapted almost every ingredient in my tacos and haven’t lost an ounce of flavor.
- Meat: Substitute for lean, grass fed beef or bison. You can also cut fat if you opt for ground turkey.
- Spice packet: look for a low sodium/low sugar spice packet or make your own. Here is a recipe to make your own:
- 1 Tbsp. Chili Powder.
- 1/4 tsp. Garlic Powder.
- 1/4 tsp. Onion Powder.
- 1/4 tsp. Crushed Red Pepper Flakes.
- 1/4 tsp. Dried Oregano.
- 1/2 tsp. Paprika.
- 1 1/2 tsp. Ground Cumin.
- 1 tsp. Sea Salt.
- Ice berg lettuce: get more micronutrients by adding in mixed greens, like baby spinach or arugula. You can add diced cucumbers to get more crunch.
- Sour cream: substitute with avocado
- Cheese: Try nutritional yeast instead. The texture is comparable to Parmesan and the taste is rich and cheesy.
- Skip the taco shell all together!
Now all you need is some tomatoes and a bowl and you’ll have a flavorful taco bowl without feeling deprived.
Swapping your oats for quinoa will get you an extra 2.5 grams of protein per cup. Quinoa contains a better quality protein than oats. It’s a complete protein meaning it contains all the essential amino acids, while oatmeal’s protein will only provide some aminos. I like to add a scoop of my favorite whey protein, cinnamon, and some raisons to boost the flavor.
3) Salad dressing
Homemade dressing can be made in about 30 seconds. Take your favorite vinegar or lemon juice and mix at a 2:1 ratio with oil. Add some seasonings (thyme, oregano, pepper, and rosemary) and you have a dressing without added sugar, sodium, or preservatives that are typically found in premade dressings.
This is a lifesaver on a hot day! Take your favorite BCAA blend (AminoAide), shake one scoop with water to taste, and pour into Popsicle molds. Add a few mixed berries and you have tasty treats for about 5 calories!
I love this next recipe because they store and travel well. Blend:
- 1 cup egg whites
- ½ cup oats
- Tbs chia or flax seed
- ¼ cup cinnamon
- ½ tsp vanilla extract
Cook on griddle and voila, healthy pancakes! I like to leave mine a little gooey inside and skip syrup or top with berries. Around the holidays you can sub in peppermint extract and top with cool whip. If you cut the cinnamon and extract these make great burger buns!
Prep your food as soon as you get home from the grocery store- Chopping vegetables can add up to 20 min for each meal. Save time by chopping them all at once so you can grab them throughout the week as needed.
About the author: Dashiell has obtained titles in both aesthetics and aerial competitions. She received her 200hr Yoga teacher training with Wild Abundant Life and studied anatomy as well as athletic training at Fine Mortuary and BSU. Dash teaches movement fundamentals to help clients achieve confidence, strength, and power that will guide them beyond the gym.
-2016 NorthEast PSO Pole Champion
-2015 WBFF Bikini Pro
Find her on FB, IG and YouTube: @DashiellBerri