#MEALPREPMONDAY : Upgraded Cobb Salad 🥗
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“Salads” get a bad rap; they’re either dull, tasteless, and not-at-all satisfying or calorie-bombs disguised as healthy options. 🙅🏻
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To me, salad = veggies, protein, healthy fat... which is pretty much the template for most of my meals 🤷🏻♀️
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Upgrading your salad is all about boosting nutrition AND flavor. Definitely feel free to include some indulgent items (like crumbled bacon or cheese) if it ups the satiation.
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Vegetables: baby arugula, cucumbers, broccoli sprouts (current obsession)
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Protein: hard-boiled @vitalfarms egg, @wholefoodsbergennj fresh sliced deli herbed turkey breast
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Healthy fats: avocado, homemade balsamic vinaigrette (using @kasandrinos olive oil)
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Bonus flavor-boosters (which happened to have fat + protein): crumbed bacon + goat cheese 👌🏻
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How do you upgrade your salad?
As confirmed by my carpool coworker: My breakfast smells LEGIT good. 🙌🍳 Being a #fatlossfoodie means I get to eat real food at all hours of the day. Breakfast is the perfect example: 1.5 cups leftover roasted brussel sprouts, crumbled rosemary goat sausage, and 2 runny eggs. On. Point. Round 2 of Fat Loss Cooking School starts October 23rd. (Link in bio) Learn how to eat for YOUR body. Knowledge is power. And let’s face it, powerful women RULE. .
A pound of salmon and a pound of kale for power lunch!
Dinosaur kale is pretty rugged this time of year, so I like to massage it for a few minutes, then throw it in a hot skillet with with garlic and crushed red pepper for a minute or two. #simpleassmeals with #proteinandproduce for the #preholidayshred .
Have a beautiful Sunday!
Last night I stayed in to do meal prep. Roasting vegetables this way makes them taste amazing- You can use any vegetables you want - a lot of times I use precut ones and add in extras like sweet potatoes or whatever. I mostly stick to non starchy vegetables and I make this once or twice a week.
- Put all the cut up veggies in a large bowl and coat/toss with a couple TBLS of olive oil. -make seasoning mix: 1/8 tsp garlic powder, 1/8 tsp pepper, 1/8 tsp onion powder, 1/4 tsp sea salt, 1/4 tsp oregano -sprinkle 1/2 seasoning mix all over and toss, then the other 1/2 as well. -spread on an olive oil coated pan -bake 20-25 min at 425* -------
While I roast the vegetables , I hard boil eggs, get the fish ready (it's still frozen and can be baked from frozen at 425 as well) sprinkle Mrs Dash lemon pepper seasoning on before and 1/2 way thru. Done in 15 min!
Then I get the frozen chicken breasts ready (again so easy when you don't have to thaw!) I usually use Italian seasoning or even Italian dressing on them. Then bake.
I also cut up cucumbers and tomatoes and mix a little olive oil/vinegar/spices or just some Italian dressing. That way I have the roasted vegetables and the cucumbers/tomatoes as sides for the next few days.
In our house Friday is refrigerator clean out night which usually means #bigasssalad . Tonight we did sardines, tuna, eggs, a pile of green beans and a few tomatoes.
For the tuna I like to just use some reserved dressing instead of mayo.
Have a killer weekend!
📖🤓💪Of the 4 macronutrients - protein, fat, carbohydrates, and alcohol (yes, alcohol is a macronutrient) - protein is the only one that actually builds and repairs muscle tissue. The latest research is clear that chugging carbs for a post-workout insulin spike isn't necessary to maximize gainz. You just need to get in at least 30-40 grams of a complete protein or 10 grams of essential amino acids. -----------------------
What about replacing all the carbs I metabolized during exercise? The fact remains that most people could burn at most about 50-100g of carbs during 30-60 minutes of intense exercise. Don't forget you're always burning a mix of fat (lower-intensity activity) and carbs (higher-intensity activity) during your workouts and you're using more fat for fuel at all other times of the day. The general fitness crowd needs to stop taking nutrition recommendations from drug-using 💉bodybuilders, people with unicorn 🦄 genetics, and extreme endurance athletes or professional exercisers who literally train all day. And if you're already lean without a lot of muscle mass, you can generally handle more carbs.
I know all the carb-lovers are gonna be butt-hurt with this one... but I'm a carb-lover too and the sooner you get the memo on this, the better. Your waistline will thank you and you can thank me later.
@bjgaddour . #TheDailyBJ#Muscle#Gainz#Protein#Fat#Carbohydrates#BJGaddour#Facts#NotFakeNews#proteinandproduce#macros#lowcarb#keto#lchf#diet#fatloss#weightgain#gains
Shrimp 🍤 Stir-Fry is a fast 💨and fabulous #SimpleAssMeal after a long day of work. In 5-10 minutes you've got a bountiful amount of #ProteinAndProduce to support those muscle-building and fat-burning goals. Don't complicate your diet. Stick to the basics and get that food volume in your belly! Recipe coming to TheDailyBJ.com soon. In the meantime you could check out a ton of other #LowCarbHighReturn muscle meals under the LIFESTYLE category. Have a great night! #PreHolidayShred#BJGaddour #🍤#StirFry#Shrimp
One pot chicken and a mountain of brussel sprouts for our #preholidayshred dinner. Ditched something more elaborate for this simple staple.
I stuck a few bone in breasts, onion, a can of stock, and a few handfuls of tomatoes in a Dutch oven, some spices, and simmered (covered) for 40 minutes. Works better with thighs but still pretty damn good. The tomatoes and broth make a pretty awesome sauce that's not a calories bomb.
DAY 0 of the "Pre-Holiday Shred" kicked off with football, body weight Tabata (swipe for 1 superset), and protein/produce meal from my wife @empenn21!
Dinner: the protein and produce mantra effectively taught by BJ Gaddour. Emma made ground lamb meatballs for a spinach salad.
Workout: Tabata style home workout just using my body weight. Didn't have a lot of time today, so I found 20 mins to get it in. One superset was blastoff push ups//reverse lunge to jump through.
It's not to late to head over 👉🏼 to thedailybj.com to check out what the fitness hype is all about.
#FOODFRIDAY : it's beginning to feel a little like Fall and I have a feeling I'm going to #groundhogday this ish out of this salad - it's that good 👌🏻
With a couple of tweaks, it's also approved for all levels of the Nutritional Reboot I'm leading with @corefirenj, starting Monday. The course is 6 weeks long, but the first two weeks is when we'll focus on cutting out 💩 and focusing on real, whole foods, simply + deliciously prepared (or purchased).
Even if you're not a Corefire client, you can participate as it's mostly remote! DM me with questions, and check out the @corefirenj IG Stories to see the inside of my fridge... that maybe needs a thorough cleaning 🙄
#Repost @corefirenj (@get_repost)
First day it feels like fall, so a seasonal salad it is! 🍁🍂 Coach @lizbarnet over on our IG Stories taking you through step-by-step how she made the 6-week Nutritional Reboot-approved salad in 5 minutes flat. (Thank you #mealprep ! 🙏🏻)
Interested in how to make healthy eating not-so-hard? Then the Reboot is for you! Expected side effects include: more energy, better digestion, improved sleep quality, eliminated cravings for sugar and processed foods, improved fitness performance, and seeing all those hours of sweat pay off! 🙌🏻 Email email@example.com for more details and to sign up - we kick off THIS Monday, 10/2. 🔥
Ingredients: kale, balsamic vinaigrette, roasted chicken, quinoa, pecans, maple-mustard Brussels sprouts, goat cheese 👌🏻
🥘GROCERIES AND MEAL PREP! This is what a week of #ProteinAndProduce groceries for a bunch of #SimpleAssMeals looks like. The full 20-minute video breaking down the entire grocery list, locking in the right portions instead of counting calories, and the difference between meals and snacks is now live at TheDailyBJ.com. The 1-hour podcast outlining the entire nutrition program is also available. Join the PreHolidayShred.com (direct link in my bio) to lose 5-10 lbs of fat before 👻Halloween. It starts this Sunday, October 1st. DM me with any questions and hope to see you on the inside, baby. It's only $9.69/month, cancel anytime. You have nothing to lose besides body fat... and possibly a little self-respect for joining a site called #TheDailyBJ . #NotAPornSite#PreHolidayShred#Groceries#MealPrep#MealPlanning#FatLoss#WeightLoss#Muscle
🥘Tonight's #SimpleAssMeal is a pound of #protein and a pound of #produce (modify the portions based on your size). The protein is grass-fed ground beef. The produce is confetti 🎉rice 🍚which is finely chopped broccoli, 🥕carrots, & cauliflower. This is NOT #keto . There are 30 grams of veggie carbs (10g of fiber) in this meal alone. Be sure to join the PreHolidayShred.com (direct link in my bio) to lose 5-10 lbs of fat by Halloween 👻🎃. It starts this Sunday, October 1st and will provide an integrated rapid fat loss training and nutrition program to shred dat ass up! Plus you access everything else on the members site too. Only $9.69/month, cancel anytime. #PreHolidayShred#TheDailyBJ#NotAPornSite#ProteinAndProduce#LowCarbHighReturn#MealPrep#Shred#MuscleMeal
"Real food doesn't have ingredients. Real food IS ingredients." - Jamie Oliver.
A few things you need to know about Fat Loss Foodies:
✔️We don't have any lists of foods you're not allowed to eat;
✔️We eat more vegetables than most vegetarians 🤣;
✔️We eat protein, fats, and carbs;
✔️Good dark chocolate is encouraged daily.
Registration for Fall Fat Loss Cooking School is open until midnight tonight! Details and sign up at the link above!
Reserve one of the remaining spots in our profile!
Looks like a meal to me! Seriously tho, fresh turnip greens are growing (other fall crops planted) and our hens are laying more each day. I am working with other local farmers and we are looking into delivery of boxes. Black Angus beef, produce, eggs... If you have suggestions & if you're interested please message me or drop me an email. This is something that's being worked on for the Piedmont region, starting in Caswell. Goal - help small farmers remain/become sustainable & diversify. TonyaPennix@gmail.com
Registration for Fall 2017 Fat Loss Cooking School is NOW OPEN! .
This 4-week online program is for women who want to:
🔘End nutrition overwhelm;
🔘Balance their hormones for fat loss;
🔘Create a simple template to follow at meals - whether you're cooking at home, traveling abroad, or dining out!
🔘Streamline meal prep and cooking and learn to make healthy food you actually WANT to eat!
🎉BONUS FLCS Program Guide and access to our online community group (which has been scientifically proven to be the best thing ever 💁🏼 #Facts )
School starts Monday, September 25, 2017. Get details and reserve your spot ASAP! ⬆️⬆️Link in profile.