Calories In That

128 calorie meal, 6.2 g protein, the breakdown: 🫐 Blueberry Breakfast Cake (128 cal) My kids call this “Blueberry Breakfast Cake,” but the joke’s on them because there’s no butter/oil and each slice has over 6 g of protein and only 128 calories. It has a killer cakey texture, and perfect with a cup of coffee/tea to start the day. This #breakfastcake or #muffincake is also amazing with raspberries or strawberries or any other fruit you like! Recipe below. Blueberry Breakfast Cake 3/4 cup protein milk 10 oz nonfat vanilla Greek yogurt 1/4 cup egg white or whole egg 1 teaspoon vanilla extract 1/2 cup oatmeal 1 3/4 cups all-purpose flour 1/4 cup sugar lemon zest from 2 lemons 1 tablespoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 pint fresh or frozen blueberries Sprinkling (20 g) turbinado sugar Add all liquid ingredients in the bowl with the oatmeal. Let soak for a few minutes while you preheat oven (400) and gather the other ingredients. Add remaining ingredients and mix until combined. Evenly spread into a greased 9x12 cake pan. Sprinkle with blueberries and turbinado sugar. Bake until a toothpick comes out clean, about 15 minutes in my oven. I cut it into 12 slices for 128 calories, 6.2 G protein each. This recipe can also easily be made into muffins following the same method. Note: to make a #vegan version, substitute nondairy milk for the protein milk, and eliminate the Greek yogurt and egg, for equal weight of mashed banana. #countingcalories #caloriecounting #healthyfood #breakfast #muffinrecipe #recipes #blueberries #healthyeating #healthyeatinghabits #healthylifestyle #yummy #cakeforbreakfast #healthybaking #lowcaloriemeal #recipe #lowcalorierecipes #lowcalorie #lowcal #greekyogurtrecipes #protein #proteinrecipes #eatinghealthy #nutrition #nutritionfacts

494 calorie meal, 48 g protein, the breakdown: Pad Thai (189 cal) Chicken Satay (229 cal) Spicy Peanut Dipping Sauce (74 cal) I had a request for Pad Thai, so here we go! And I love getting recipe requests, so DM me whatever you’d like to see me make #lowcal. To make the Pad Thai efficient (on calories), I used half zucchini noodles and half traditional rice noodles. It’s loaded with flavor and texture too. I’ll share the recipes for all 3 below. This base Thai Sauce is used in the spicy peanut dipping sauce, the Pad Thai, and used to marinate the chicken. These quantities are enough to make all 3. Simply whisk all the ingredients in a bowl and set aside (can #makeahead). 1 teaspoon turmeric 1 teaspoon onion powder 1 teaspoon garlic powder 2 tablespoons fish sauce 1 tablespoon garlic chili paste Zest and juice of 2 limes 1/2 cup brown sugar 1/2 cup soy sauce Spicy Peanut Dipping Sauce 6 tablespoons peanut butter powder (I use @pbfit.official) 1/3 of Thai Base Sauce (recipe above) 6 tablespoons water or stock 1/4 cup coconut cream Whisk all ingredients together until smooth and set aside. Note— I could drink this straight from a cup 🤪 Chicken Satay 1-2 lbs chicken tenderloins 1/3 Thai Base Sauce (recipe above) slice the chicken tenderloins in half into long strips. Marinate in bowl a couple hours or overnight. Put 2-3 on each skewer. Place oven rack on highest setting, set oven to broil. Broil 3-5 minutes on each side. Pad Thai (#vegan) 1 chopped onion 1 package zucchini noodles 4 cloves chopped garlic 2 teaspoons fresh ginger 1 cup julienned carrot 1/2 cup chopped peanuts 1/2 cup green onions 1 package traditional rice noodle 1/3 Thai Base Sauce (recipe above) First boil noodles according to package directions, drain, rinse, and set aside. In the same pan sauté garlic and onion. Once translucent, add ginger and zucchini. Cook a couple minutes and then add remaining ingredients and the Thai Base Sauce. Reduce slightly, and enjoy! #countingcalories #caloriecounting #calories #thaifood #homemadefood #homemadethaifood #spicypeanutsauce #healthy #heathyfood #recipes #healthyrecipes #yummy #healthylifestyle #dinner #healthydinner

315 calorie meal, the breakdown: Pulled Pork Zucchini Roll-ups Pulled pork (234 cal) BBQ sauce (21 cal) Zucchini (5 cal) Fresh mozzarella (35 cal) Crispy onions (20 cal) Basil (0 cal) Note— double portion shown. The 315 calories is for 4 of the rolls. #Leftovers can be just as good as the original, especially when it’s #bbq. We love our new local bbq place @hazybarbecue and used their #yummy pulled pork to make these zucchini roll-ups. I quickly seared the thin strips of zucchini, rolled with the pulled pork, and then put them in an oven safe dish with #bbqsauce. I topped them with fresh mozzarella, broiled for 3 minutes, and out of the oven sprinkled with #basil and #crispyonions. Because why not!? I encourage you to use what you have in the fridge and trust your gut (literally) to come up with a dish that sounds (and is!) good to you! #countingcalories #caloriecounting #rollups #zucchinirecipes #leftoversforlunch #leftoverrecipes #makeaheadmeals #healthy #healthylifestyle #healthyfood #healthyrecipes #yummy #protein #proteinmeal #dinner #dinnerideas #pulledpork #recipes #recipe #healthyeating #healthyeatinghabits

366 calorie, 26 g protein meal, the breakdown: Thinly sliced beef (200 cal) Flat noodles (109 cal) Spinach (4 cal) Stir fry sauce (38 cal) Garlic (13 cal) Sesame seeds (3 cal) You’ve seen me post variations of this meal before, it’s a #quicklunch I frequently do. It uses one pan— start with cooking the noodles, set aside then on high cook the garlic and beef (I use @traderjoes thinly sliced beef). Season with salt and pepper. Turn the heat off and add the spinach and noodles and toss together. After putting it on your plate, drizzle with any sauce (I used Trader Joe’s stir fry sauce today). Most sauces really add up in #calories. If you add the sauce in the pan you will need much more to fully coat everything, instead drizzling at the end you can use less sauce without sacrificing on flavor. #countingcalories #caloriecounting #spinach #traderjoes #stirfry #healthyfood #nutrition #lunch #healthy #yummy #protein #beef #ashanoodles #recipes #healthyrecipes #spinach #healthylifestyle

169 calorie meal, the breakdown: Cinnamon Baked Oatmeal (154 cal) Strawberries (15 cal) Confession— I don’t like the texture of oatmeal. I love it baked into a cookie, granola, or protein bar— but no thank you to a bowl of mushy breakfast oatmeal. Enter... overnight baked oatmeal! Overnight Cinnamon Baked Oatmeal 1/2 cup egg whites 1 cup protein milk (or similar) 1 teaspoon vanilla extract 2 tablespoons sugar/maple syrup/honey 1 teaspoon cinnamon 1/4 teaspoon salt 1/2 cup nonfat plain greek yogurt 1 cup oatmeal Mix above ingredients in a bowl and let soak overnight in the fridge. In the morning add 1 teaspoon baking powder Pour evenly into 9x12 pan. Bake 350 30-45 minutes (toothpick test). Optional: after baking make glaze with 1/2 cup powdered sugar, vanilla, water. This recipe makes 12 generous slices that are 77 cal each, 4.2 G protein each (with glaze). I reheat it on the stove and it’s delicious as #leftovers. We loved it with just cinnamon but you can step it up and add chocolate chips, berries, or apples! #countingcalories #caloriecounting #healthyfood #bakedoatmeal #overnightoats #breakfast #protein #proteinpacked #recipes #recipe #nutrition #oatmeal #healthybreakfast #calories #healthy #yummy #healthyrecipes #whatsforbreakfast #trackingcalories #calories #goodfood

How I Started