Uncategorized

May Challenge – Medium Carb Day

hey guys

so i started the month of may totally intending to blog all the time about our food and then… that fell a part.

may was such a crazy month, it went so fast and we had so much stuff that we were doing i literally felt like i was playing catch up the entire month, so i’m sorry that i did  not post for pretty much the entire month.

however, there was such good food that we ate this month and i do not want to deprive all of you of knowing all the delicious healthy food we experienced this month.

what I loved about carb-cycling is that all the food we ate was amazing. i didn’t feel like i was starving at any point and i didn’t feel overly restricted on not being able to eat anything. obviously junk food did not really fit into our diet but for the most part i was so happy with being able to eat throughout the week.

we did a rotation for carb-cycling of low carb, medium carb, high carb, low carb, low carb, medium carb, high carb. so i’ve already posted about our first low carb day, and for our medium carb day we ate some amazing food. so here we go. all the recipes are linked to the original site i found them, however i’ll write out our recipes with any changes i made down below.

breakfast: breakfast stuffed sweet potatoes
lunch: chicken gyros
dinner: low-carb chicken tacos
snack: protein shake

our macro goals for the day:
Allysin:
Carbs: 130
Fat: 76
Protein: 150

Kyle:
Carbs: 135
Fats: 94
Protein: 170

breakfast stuffed sweet potatoes

this was actually kyle’s favourite meal we ate the entire month, we both went into this month thinking we did not like sweet potatoes and our opinions were changed very quickly after eating this breakfast. the only thing with this breakfast is we did not have a microwave so we needed to actually roast the potatoes in the oven, and if we forgot to do this the night before that caused a lot of problem the morning of because it takes 45 minutes to roast.

2 sweet potatoes
8 eggs
1 tsp butter
1/2 cup of shredded cheddar cheese
pepper
(serves 2)

(so what we would do is roast the potato the night before and then make the rest of the breakfast the next morning.)

preheat oven to 400
roast sweet potatoes in oven on baking sheet for 45 minutes or until you can prick potato with a fork easily
allow potato to cool enough to handle, then cut the potatoes in half and hollow out the sweet potato, leaving some of the potato around the edges (if you’re counting macros do not weigh the sweet potato to get the nutritional information until you have hollowed out the centre as you’re not eating the majority of the potato)
while the sweet potato is cooling you can begin heating up a frying pan over medium heat
once the pan is hot melt the butter in the pan
add all the eggs to a bowl and whisk together, add pepper to taste
add eggs to pan and scramble till cooked
after the eggs are cooked add eggs to the hollowed out sweet potatoes and sprinkle with cheddar cheese
stick back in the over for 5 minute to melt cheese (can be skipped if you made it ahead and will be microwaving the food)
it’s ready to eat

(sometimes kyle and i would do all of this the night before and place in containers for the next day and microwave them at work and eat mid morning because we would have a protein shake for breakfast, but the food stayed good over night)

chicken gryos

this was a recipe we added after our first week because the meal we originally had planned did not fit with our macro count so we tweaked our meal plan after the first week. when making this recipe we didn’t have the vinegar the recipe originally calls for so i decided to use balsamic instead because it was the only vinegar i had, and i ended up really liking the taste of it.

2 boneless skinless chicken breasts, sliced into strips
4 tortilla wraps or pita bread

marinade:
3 cloves of garlic minced
3 tsp. balsamic vinegar
3 tsp. lemon juice
3 TBSP. plain greek yogurt
2 tsp. dried oregano
salt and pepper to taste

tzatziki:
1/2 english cucumber grated (squeeze out excess liquid after grating)
3/4 cup greek yogurt
2 tsp. balsamic vinegar
1 TBSP. lemon juice
1 TBSP. olive oil
1/2 garlic clove minced
salt and pepper to taste
(serves 2, 2 wraps each)

(the recipe calls for a greek salad on the gyro as well, however i don’t really like cucumber and kyle doesn’t really like tomatoes so we decided to only have chicken and tzatziki on our wraps, we also used a gluten free tortilla shell for our gyros because we could not find gluten free pitas)

mix the marinade together and add chicken, allow to marinate for a minimum of 2 hours (overnight is ideal)
mix together all the ingredients for the tzatziki (being sure to squeeze out as much water as possible from the cucumber
allow tzatziki to sit for a minimum of 20 minutes (i would make mine at the same time as the marinade and allow it to sit until i cooked the chicken), allowing the flavours to mix
heat skillet over medium-high heat
cook chicken thoroughly

to assemble:
i heated our wraps in a skillet to warm
then place a tablespoon of tzatziki on the wrap and spread
place chicken on top of tzatziki
wrap and enjoy!

low-carb shredded chicken tacos

this recipe was seriously one of the easiest things i’ve ever made, even if i forgot to thaw the chicken (although thawed is ideal) i was still able to make this within 30 minutes.

2 boneless skinless chicken breasts
2 cups chicken broth
2 tsp. chilli powder
1 tsp. cumin
1/2 tsp. salt
1 dash coriander
1/4 tsp. cayenne
2 TBSP. lime juice
8 romain lettuce leafs
1/2 cup black beans
1/2 cup shredded cheddar cheese
(serves 2, 4 lettuce shells each)

(the instructions for this dinner is mind-blowingly easy, i used the cubed chicken broth, so i needed to boiled 2 cups of water and add the cube, but if you have liquid broth than this recipe is eaven easier)

mix together chicken broth cube and 2 cups hot water
add all the spices and lime juice to chicken broth and whisk till combined
pour chicken broth mixture into a medium sized sauce pan
add chicken breast and cover (be sure there is enough liquid to cover chicken, if there isn’t add some water)
bring to a boil
simmer chicken for approx. 10 minutes or until thoroughly cooked
remove chicken from sauce pan (i always put it in a small casserole dish to serve it in)
shred chicken with two forks, add in some of the liquid to the chicken to keep the moisture

to assemble:
lay lettuce leafs on plate
add chicken into each leaf
add beans
sprinkle with cheese
and enjoy!

those are our variations of these recipes, each one is SO tasty and i hope you guys try them out, if you do let us know what you think of them!

K+A

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s