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May Challenge – High Carb Days

god bless high carb days! when we would get to a high carb day we would be so excited! not because the food on the other days were not good, but there is just something about carbs that makes your body happy.

so during out carb-cycling we would eat a low-carb day, medium carb day, high carb day, low carb day, low carb day, medium carb day, and finish with a high carb day.

so we had two high carb days a week, they were almost identical days for what we would eat the only variation was our breakfast, the rest of the day was the same. so i will include both breakfasts in this post seeing as it seems redundant to make a second post with almost everything the same except for the breakfast.

so here is what we would eat on a high-carb day:
breakfast: baked blueberry muffins + mango coconut shake
lunch: chilli (we used the first recipe)
dinner: pork burrito bowl
snack: protein shake

the second high carb-day for our week would be:
breakfast: protein waffles
lunch: chilli
dinner: pork burrito bowls
snack: protein shake

our macro goals for a high carb day were:
Allysin:
Carbs: 300
Fat: 54
Protein: 150

Kyle:
Carbs: 315
Fat: 67
Protein: 170

As always all the recipes are linked to the original site i found them at however i will write out our recipes as sometimes we change them to adapt to either our dietary needs, or foods we had or enjoyed more.

Baked Blueberry Muffins

i found this recipe by following whitney simmons on youtube, she made it in a meal prep video and the recipe is in her description box. these are the easiest muffins in the world to make and they are shockingly super tasty.

1 large banana mashed
1 cup rolled oats (i used large flake oats as that is what i had)
1 egg beaten
1 tsp. baking powder
1 tsp. vanilla
1/2 cup. blueberries (fresh, although we used frozen berries one time and it worked fine as well)
(makes 6 muffins, i could afford two muffins per high carb day, kyle would eat 3, all depends on what your macro count is)

preheat oven to 425
mash up the banana and mix in egg and vanilla
in a mixing bowl combine banana mixture, oats, and baking powder
gently stir in blueberries
place in muffin tins (i did not grease my pans, they stuck a bit but not terrible)
cook at 425 for 5 minutes, then turn oven down to 375 for 12 minutes
remove from oven
allow muffins to cool and remove from pan
(we doubled the recipe and froze the extras for our next high carb day, we simply warms them in the oven prior to eating them)

Mango Coconut Shake

this shake had a lot of fruit in it, and fruit is very high in carbs so the only day we could afford to drink this was on a high-carb day but it was so tasty. because we were trying to get a lot of protein this month we added protein powder to our shake however if you’re not looking for the extra protein you can just leave that out.

1 cup mango
1 cup frozen berries
3/4 cup milk
3 TBSP shredded unsweetened coconut
1 scoop protein powder of choice, we used a chocolate flavoured whey protein
(makes 1 smoothie)

combine all ingredients in a blender add additional liquid if needed, we would add water if it was too thick because the milk would add more macros to our count
(you can use any liquid you want, milk, milk alternatives [i.e. coconut milk, almond milk], water, and sometimes we would even use coffee)
and enjoy!

Pork Burrito Bowls

this recipe was one of our favourites, we both really liked the avocado added on top. going into this month we thought we did not like avocado and were pleasantly surprised by how much we liked avocado and plan on added it into our regular diets going forward.

for the pork:
1 TBSP. coconut oil
1.5 lbs pork tenderloin roast
2 tsp. cumin
1 tsp. chilli powder
1 tsp. salt
1 tsp. pepper

for the sauce:
14.5 oz. tomato sauce
2 TBSP. chilli powder
2 TBSP. cumin
1 tsp. onion powder
1 tsp. garlic powder
1/4 tsp. cayenne
1/4 tsp. salt
pepper to taste
1 cup pineapple juice

extras:
1 avocado
6 slices pineapple
1/2 cup quinoa, uncooked
(the meat and sauce makes 6 servings, the pineapple slices, avocado and quinoa are for 2 servings)

preheat oven to 400
heat coconut oil in skillet over medium high heat
rub pork with cumin, chilli powder, salt and pepper
brown all sides of the pork and place pork in casserole dish
in a mixing bowl combine, pineapple juice, tomato sauce, chilli powder, cumin, onion powder, garlic powder, cayenne, salt and pepper
pour sauce into casserole dish, all over pork
cover and cook for 35-45 minutes or until pork is fully cooked
while pork is cooking, bring 1 cup of water to a boil in a small covered sauce pan
add in uncooked quinoa, cover and turn heat down to low
cook until water has fully evaporated
to serve divide quinoa into two bowls, top with meat and sauce, 3 pineapple rings (really good if you grill first however not necessary) and sliced up avocado
and enjoy!

Chilli

1 green pepper chopped
1 large onion chopped
2 stalks celery chopped
1 TBSP. olive oil
2 lbs. extra lean ground beef
2 cans (28 oz each) diced tomatoes with herbs
2 cans (16 oz each) kidney beans, rinsed and drained
8 oz tomato sauce
1 cup water
2 TBSP. chilli powder
1 tsp. garlic powder
1 tsp. oregano
1 tsp. salt
1/2 tsp. pepper
(makes 6 servings, we would make and freeze the extra 4 servings for our next high carb day)

in a large pot heat olive oil over medium heat
add in green pepper, onion and celery, and sauté until soft
add in ground beef and brown thoroughly
add in tomatoes, kidney beans, tomato sauce, water, and spices
bring to a boil
reduce heat and simmer for 1 1/2 hours
serve and enjoy!

Protein Waffles

2 cups oat flour (we made ours by blending 2 cups of oats in a blender till it was a powder)
3 scoops protein powder (we used a chocolate flavoured whey protein)
1 tsp. cinnamon
1 tsp. baking powder
1 tsp. vanilla
2 cups milk (you could us a milk alternative i.e. almond milk)
3 eggs
maple syrup
(makes 6 waffles, i could fit one into my macro count, kyle would eat two)

preheat waffle iron
in a mixing bowl combine oat flour, protein powder, baking powder and cinnamon
in a small mixing bowl whisk together milk, vanilla and eggs
combine dry and wet ingredients
allow batter to sit for 5 minutes and thicken
cook in waffle maker until golden brown (follow your waffle makers instructions)
(we didn’t do this, but it would help to spray the waffle maker with some sort of oil to help prevent sticking, as we had problems with this)
top with maple syrup or whatever other toppings you enjoy!
we would freeze the extras for the next time we ate these
and enjoy!

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