60 Healthier Toaster Oven Recipes

freaking YUM2

If you can deny that this looks delicious, you are not human. Or hungry.

I thought I would share a link to 60 Healthier Toaster Oven Recipes for everyone to begin their week. I knew it would be a bad idea to look at Food Porn on a Monday morning after a measly bowl of Life cereal, but I did it anyways. Currently living with the consequences. Excuse me while I shop for ramekins on Amazon.com…

Enjoy!

~Jess

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Cellucor Cinnamon Swirl Almond Caramel Pancakes

I’ve got another recipe for you guys to try out! Super scrumptious, definitely my favorite breakfast creation thus far. I call it:

Cellucor Cinnamon Swirl Almond Caramel Pancakes!

cinnamonpancakes

Ingredients:

-1/3 cup blended oats
-1/2 scoop Cellucor Cinnamon Swirl Whey Protein
-3 tablespoons liquid egg whites
-1 tablespoon almond milk
-1 teaspoon baking powder
-1 teaspoon vanilla extract
-1 teaspoon cinnamon
-1 packet Truvia sweetener

Directions:

-Mix all ingredient in a bowl, melt coconut oil in a sauce pan on low heat.
-Once all the ingredients are mixed, turn the heat up to medium and pour half the batter into the pan. Cook both sides evenly.
-Make another one and spread Maranatha Almond Caramel spread alllll over it!

Enjoy!

~Jess

Protein Chocolate Almond Pancake

Protein Chocolate Almond Pancake

Pancake Ingredients:

-1/2 Cup Oatmeal
-1/2 Scoop of Optimum Nutrition French Vanilla Protein
-6 Tablespoons of Liquid Egg Whites
-1/4 Teaspoon Cinnamon
-1/4 Teaspoon Almond Extract
-1/2 Packet of Truvia

Icing Ingredients:

-4 Tablespoons Chocolate PB2
-3 Tablespoons Almond Breeze Vanilla Almond Milk
-1/4 Teaspoon Cinnamon
-1/4 Teaspoon Almond Extract
-1/2 Packet of Truvia

Directions:

-Melt about a half tablespoon of Coconut Oil in a saucepan
-Use Magic Bullet to blend oats into a flour like consistency
-Mix all pancake ingredients together and cook in saucepan, flip when ready!
-While the other side of the pancake is cooking, mix icing ingredients together
-Drizzle icing on pancake when finished cooking and top with sliced almonds, mmmmm!

Nutritional Info: Calories – 388 grams Carbs – 42 grams Fat – 10 grams Protein – 37 grams Sugar – 8 grams

Enjoy!

~Jess

Oat Meal To-Go!

Oat Meal To-Go!

I seriously have the BEST co-workers! They have been completely understanding of my cray-cray diet and will make special food for me. Thank you so much Sara, I’m sad to see you go, but you’re gonna kick ASS at your new job and you’re gonna love it so much. The Oat Meal To-Go cups were DELICIOUS!

peanutbuttercheesecakeandchocolateLazaro, thanks for baking me healthy treats. I loved the cookies you made me, and I appreciate all the substitutions you use 🙂 I can’t wait to try your peanut butter in April! I’m so looking forward to the sugary goodness!

 

Baked Oatmeal To Go:

Ingredients:

-2 eggs
-1 teaspoon vanilla extract
-2 cups applesauce, unsweetened
-1 banana, mashed
-6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey
-5 cups, Old Fashioned rolled oats {Bob’s Red Mill}
-¼ cup flaxseed meal
-1 tablespoon ground cinnamon
-3 teaspoon baking powder
-1 teaspoon salt
-2¾ cups milk
-Optional toppings: raisins, walnuts, chocolate chips

Instructions:

-Preheat oven to 350 degrees.

-Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.

-Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.

-Finally pour in milk and combine.

-Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.

-If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.

-Bake 30 minutes until a toothpick in center comes out clean.

-Cool and enjoy or freeze them in gallon freezer bags.

Nutrition Info (without toppings)

Servings: 18* Calories for one: 143* Fat: 4g* Cholesterol: 25mg* Sodium: 161mg* Fiber: 4g* Sugars: 4g* Carbs: 23g* Protein: 6g*

Meal Plan

Hey guys! I’ve been getting a TON of questions about how I achieve my abs and I always like to remind people that ‘ABS ARE MADE IN THE KITCHEN!’ I know, I know, it sucks that there isn’t some magical exercise that you can do ‘X’ amount of repetitions to achieve a rockin’ 6-pack. Sadly we have to sacrifice the refined sugars, pastries, cookies, candies, sweets, and all the junk.

So I’m going to take you through a rough daily break down of what I eat on a daily basis. I aim to eat every 2-3 hours, so approximately 4-6 meals a day depending on when I wake up and how high my activity level is that day. I shoot to stay within 1,200 calories a day as well as a personalized macronutrient ratio. I either workout early in the morning or I run 4-7 miles home at night after work. Here’s a sample of what my day today looks like:

1) 6:00am ‘fasted’ workout at the gym going heavy, hard, and incorporating jump rope intervals for cardio. Total Time: 1 hour and 40 minutes

When I get home I immediately throw on the coffee pot, shower, and get ready for the day! I eat my first meal at 9:00am right before I walk my dog. Today I ate: oatmeal2

-1/2 cup oats
-1/2 cup unsweetened Almond Milk
-2 Tablespoons Peanut Butter
Cinnamon sprinkled on top!

On days where I don’t workout early in the morning and don’t require something so heavy to keep me full, I’ll have a protein smoothie with the following:

-1 cup frozen fruit
-1/4 cup fat-free plain Greek yogurt
-1/2 cup unsweetened Almond milk
-1 scoop Optimum Whey protein powder (24 grams protein!)

2) Today my second meal was at 12:00pm. This meal was decently sized, so I can probably wait 4 hours for my next meal. I enjoyed: lunch

-2 Turkey Muffins (packed with protein and less than 100 cal each!)
-1/2 cup steamed broccoli
-1/2 cubed sweet potatoes with cinnamon

I usually will have a chicken salad at work, since I am fortunate enough to get free lunch with my job! I use about 4oz of chicken (size of your palm), cottage cheese instead of dressing, incorporate plenty of DARK greens, walnuts for healthy fats, and a couple craisins for sweetness. I will either have 1/2 cup of quinoa or 1/2 cup of brown rice on the side for my carbs.

3) Throughout the day I might snack on a couple of items every few hours. My ‘snack time’ time slots are usually: 11:00am, 4:00pm, and 6:00pm My snacks usually consist of:

snackoptions


-Plain Quaker rice cake with 1 tablespoon peanut butter

-Apples
-4 hard boiled egg whites
-1 scoop protein powder mixed with water (milk has a surprising amount of sugar)
-Protein Cookies!

My snack time changes daily depending on when I woke up, how hard I worked out, WHEN I worked out, and when my first meal of the day was. I try to be as consistent as possible. The first week of proteindieting was extremely difficult (mainly cause I was PMS-ing…. oooops, TMI?) and because I wasn’t used to eating 1,200 calories a day. I am coming up on the end of week 3 and can honestly say that I am barely hungry anymore. In fact, I feel more satisfied on this diet than when I wasn’t keeping track of what I ate and when I ate! It’s the greatest!

4) DINNER TIME! Finally, when I get home (whenever that is! Usually 8:00pm) first thing I do is heat up a plate of whatever I meal prepped on Sunday! dinnerThis week I threw in 6 chicken breasts in the crock pot, cooked up some sweet potatoes, steamed broccoli, made turkey muffins, you name it! My fridge is FULL! Last night (and most likely tonight) I will eat 4 oz. of shredded chicken, 1/2 cup steamed broccoli, and 1/2 cup MASHED sweet potatoes (that’s right, switchin’ it up!).

I stay well fed throughout the day on this diet, and it doesn’t have to be boring at all! In fact, I’m cooking more now than I ever have and I’m finding cool new recipes and healthy alternatives to food that I really enjoy. One of my co-workers, Lazaro, was nice enough to bring in healthy cookies for me! Such a sweet heart! He made them with oats, bananas, yogurt, egg whites, vanilla extract, cinnamon, and honey to sweeten. I’m not sure if he baked them, but they were absolutely SCRUMPTUOUS! I’m going to try them at home this weekend. I looked up the nutritional value on myfitnesspal by plugging in the ingredients he used and each cookie has less than 50 calories, 10 grams of carbs, 1 gram of fat, 2 grams of protein, and 4 grams of sugar! Yummmm!

Anyways, there’s the jist of it! Hope this answers a lot of questions. If anyone has a myfitnesspal account you should definitely add me, see what I eat, AND hold me accountable! I record absolutely everything that I eat…. what’s the point in cheating anyways? “What you eat in private, you wear in public.”

Good vibes are still goin’ this week! Last night I ran 6.57 miles after work! I love running, it felt really really good. I always thought running after work would suck, but I must say, I like the late night cardio craze. If you have a mapmyrun app, you should also add me there and hold me accountable for my goal of running 20 miles a week! Tomorrow I have plans to run home after work as well, maybe not 6 miles since I will also be working out in the morning. Who knows though!

I also wanted to thank everybody for the wonderful comments and support for my progress post yesterday. It feels amazing that everybody has my back and are just as excited as I am to see progress! Also, thanks for voting during my ‘Cheat Meal’ poll, looks like Azteca wins HANDS DOWN! Anywho, hope you all have a lovely day, comment or message if you have questions or overall feedback! Please and thank you 🙂

~Jess

Cooking Obsession!

Wow…. it just took me 20 minutes to scrub a freakin’ cupcake pan out! Whewww!

Let’s just say I’ve become a little OBSESSED with meal prep… all the endless possibilities! Those usually aren’t the words you hear coming out of a competitors mouth, but for me, a whole new world has been opened!

There is more than just one way to cook chicken! I can finally put my Crock Pot to use. Moist shredded chicken beats boiled chicken any day. I’ve been neglecting my Crock Pot… you can throw virtually ANYTHING in there, it’s seriously the greatest.

I’ve also been making much more use of my Pinterest account. Check out my Healthy Eats board for all the recipes I want to try. Plenty of protein pancakes, smoothies, sweet potato recipes and so on and so forth. Yesterday I spent 5 hours cooking, which is a rareity for me. Our electricity bill is gonna be high this month.

Trying these next!

Trying these next!

I made the Spinach Upside-Down Cakes which I completely failed at. The recipe called for ‘rice meal’ which I misread as ‘brown rice’, therefore I put neither in the batter. Turns out ‘rice meal’ was very necessary for a thicker consistency. I stored them away in the fridge for this week regardless, they are a great source of protein at only 50 calories each! Yummmm!

I also made Oatmeal Peanut Butter Banana Protein cookies. They are a little bland, and I had to substitute a lot of ingredients that I didn’t have. Still full of protein, ain’t gonna waste that shit!

I made diced chicken seasoned with cayenne, paprika, and garlic fried in a pan with a little bit of olive oil for dinner last night. I also made a big pot of brown rice seasoned with cilantro to last the week and I cleaned and prepared spinach for salads. Pretty exciting Sunday night! O, plenty of cleaning and laundry too, definitely prepared for the week.

This weekend we are HOPEFULLY gonna get out Costco card and stock up on all the yummies. We usually eat the same thing every week, so grocery shopping shouldn’t be hard, and would be cheaper to buy in bulk. I want plenty of chicken breasts, ground turkey, broccoli, Quest bars if they have any, frozen fruit, Greek yogurt, almond milk, oats, almond butter, and the list could go on and ON!

Coconut2

I’m already planning my cheat meal this weekend! I asked Derek if we could make pancakes and he says, “That’s ALL you want for your cheat meal?! How boring…..” So, to make use of the new cupcake pan I bought, and create a fun activity with Kai this weekend, perhaps we’ll make ‘healthier’ cupcakes.

MMmmm food, love trying new recipes and I love the way my body feels when I eat healthy! So far, not too bad. Week #2 on the cutting phase with plenty more heavy and intense training sessions in store. We’ll see how I feel by Friday!

Tomorrow is my strength training day, heavy weights and cardio intervals. This part of my training becomes a little bit more secretive since my husband has bestowed upon me his ‘Derek Formula’ for maximum results. People pay big bucks for that, so I’m keeping it private. I can tell you this much, I am still sore from Saturday and every time I use his formula I am left out of breath and shaking. Perfect workout to torch calories, challenge the body, and push yourself into exhaustion in an hour and a half max.

I think I’m most frightened for Wednesday’s training session! I haven’t swam laps in FOREVER and I hardly know how to use a cycling bike! Hump day will be the toughest yet.

osho

OOooo! By the way, I am going to begin a new book recommended by Derek! I’m sure a lot of you have heard of Osho. I am going to start reading ‘The Book of Wisdom‘ written by him. There are 28 chapters, so I want to read a chapter a day and really meditate on each word. I get stressed out so easily and fret about silly things, my mental awareness is pretty weak. Sooooo, while I exercise my body I am also going to exercise my mind and practice his teachings. I might disappear for few days lost in thought, but I’ll return and share my findings.

On that note, have a good night! Happy Monday everybody, hope your week is fabulous!

~Jess ♥

Get Work Done!

Time to get shit done.

nicole2

Nicole Nagrani, total hottie, love her body and poses!

Day 5 of cutting phase… I’m alive AND I had a pretty intense leg and booty day. I’m proud of myself for staying so strong, stickin’ to my macros and calorie deficit.

Good news, I have a new weekly training outline from the hubby (after he insulted the “extra” under my buttocks, JK! He’s gonna kill me when he reads this) that I start next Monday. It works out with my schedule, hits all the areas I need to focus on, plenty of cardio to shed the fluff, and allows me to continue lifting and building booty. I’m sharing it with you…. feel special 🙂

It’s nice to have some structure, being told what to do, now I HAVE to do it! Everything is falling into place, sent my NPC Card Application, sent my registration for Emerald Cup, have my suit, have my shoes, on the diet, have an intense training schedule that will result maximum results, schedule two-a-days begin March 1st, I have a shoot to get tight for next month…. I feel pretty damn good.

Tomorrow’s workout is Cardio, Core, and Resistance Training:

-10 minute treadmill warm up
 
-1 minute jump rope
-10 push ups with kick through
-1 minute jump rope
-20 squat with leg lift
-1 minute jump rope
-20/20 side plank leg lift with tuck
-1 minute jump rope
-10 dive bombers
-1 minute jump rope
-20 plank with leg lift
-1 minute jump rope
-10 10 high knees to competition burpee x2
 
-30 lateral walk Left/Right
-30 Squats
 
-30 backward duck walk Left/Right
-30/30 Glute pulses
 
Resistance Band Circuit:
 
-30 Glute Bridges
-30 Squat with Bicep Curls
-15/15 Lunge with Shoulder Press
-30 Squat with Back Row

-Lunges with Resistance Band anchored x4

-20 minute treadmill run

Well, I’m calling it a night 🙂 Can’t wait for my cheat meal on Saturday and meal prep on Sunday. I have so many recipes on my Pinterest that I want to try:

UPSIDE DOWN SPINACH CAKES UPSIDE-DOWN-SPINACH-CAKES-ins

Ingredients:

2 tsp. olive oil
1/2 cup chopped onion
2 cups chopped frozen spinach, thawed
1 tsp. garlic powder
1/2 tsp. each: sea salt and black pepper
2 cups egg whites
1/2 cup non-fat plain Greek yogurt
1/2 cup unsweetened almond milk
3/4 cup fat-free ricotta cheese
1/4 cup cream of rice, uncooked

How to Prepare

1. Preheat oven to 350°F.
2. Spray a 6-jumbo muffin tin with cooking spray, set aside.
3. In a sauce pan, heat oil over medium heat and add chopped onion, spinach, garlic, salt and pepper. Cook approximately 5 minutes or until onions are lightly browned and tender.
4. While the veggies are cooking put egg whites, yogurt, almond milk, and ricotta cheese into a large mixing bowl. Stir well until ingredients are well blended. Set aside.
5. Once the veggie mixture is browned, add to mixing bowl with the egg white mixture and whisk or stir with spatula until all ingredients are well blended. Then add the cream of rice and whisk again to evenly blend the cream of rice into the mixture.
6. With a large ladle, distribute the spinach cake mixture evenly into the 6 muffin cups.
7. Place in oven and cook for approximately 30 minutes, or until cooked through and lightly browned on top. Let cool for 5-10 minutes. Remove from cups and turn upside down to serve. Enjoy!

NUTRITION DATA
Per cake (makes 6): 145 calories, 18 grams protein, 15 grams carbohydrates, 2 grams fat

MMmmm so yummy and GOOD for you too!

OKAY! Goodnight for real this time 🙂 XOXO, sweet dreams and enjoy the weekend…..

~Jess ♥