Welcome to the Macro Strategy Series . Here you'll find tips & tactics to guide you through various flexible dieting situations.
When you leave the world of severe caloric restriction and begin to properly fuel your body, the sheer amount of food required can be intimidating and astounding. Trust me, with a little bit of creativity and prepping, you'll be hitting your protein in no time.
I'll add egg whites to my normal breakfast of 2 eggs, veggies and beans to bump up the protein first thing in the morning. It doesn't change the texture or taste, adds volume to your meals, and is easy to incorporate daily.
Outside of stacking your breakfast with extra protein, egg whites can be used in oatmeal, fried rice, in quinoa, and more.
Lightly Seasoned, Cooked, Chicken Breasts
These are an absolute life saver. Each week I bake about 1-2 lbs boneless, skinless chicken breast in 3 oz portion, in addition to the meat I prep for my meals. These are perfect for grab and go situations, or when you crave some kitchen variety. I'll routinely cut up the chicken and create quesadillas or mini pizzas with Flat Out flat breads, chicken cheesesteak bowls of peppers, onions & cheese, or combine with my egg white fried rice & veggies for an asian inspired dish.
I love the versatility of greek yogurt. If you've got a sweet tooth or enjoy more savory dishes, there's a greek yogurt dish for you.
I am obsessed with the Oikos Triple Zero Salted Caramel or Coconut Cream flavors. They are super creamy and with 15g of protein, 6 grams of fiber and only 6g of sugar, they are perfect for a mid-day pick me up or late at night treat.
If you're low on time, adding greek yogurt to your morning shake is an easy way to add creamy texture and bump up the protein.
If you're more of a savory or spicy fan you can replace blue cheese or sour cream with plain greek yogurt to cool down your dishes. I love added a dollop to my Buffalo Quinoa Bake.
Growing up outside of Philadelphia, I have a innate love for all things deli. Hoagies MAY be my 2nd favorite food, surpassed only by pizza. While my days of downing hoagies are fewer than I'd like, deli meats, specifically turkey, are grab & go staples in my fridge.
Look for a chicken or turkey meat that is minimally processed, made from whole muscle, and lower in sodium. Dietz & Watson or Black Bear (for all my Shoprite peeps) are my absolute favorite and hit on all three criteria. Recently, they developed a line of Humanely Raised, No-Antibiotics-Ever and Organic Meats & rBGH Free Cheeses called, Originals.
The musical fruit! Not actually a fruit, still delicious. Beans are packed with protein & fiber and add volume to any meal. They're easy to measure and simple to cook, making them a convenient addition to any salad, bowl, breakfast, or wrap. Feel free to buy dry beans and soak them if you have time. For me, I like to blow through my meal prep as quick as possible making canned beans the beans for me.
From savory rosemary quinoa, to berry breakfast quinoa bakes, there's a quinoa dish for every taste. This grain is full of fiber and protein and takes on any flavor you prepare it with.
Protein Up Flatout Breads
I'm not sure if I have a favorite flat bread by Flatout, but in times of low protein their Protein UP flat bread gets the job done. These flat breads are the bases to quesadillas, pizzas, tortilla strips, and wraps. I think they taste better heated up in a pan or crispy from the oven. If you're looking for a more classic style pizza base, their Rosemary & Olive Oil pizza crust is $$$$$.
YAY! As per the directions, all you need is water and a microwave for these bad boys. They fluff up in the microwave and turn into a muffin in a cup.
PRO TIP: Mix water into the s'more flavor and eat it without cooking it because it tastes like cookie dough.
When in doubt, Quest Bar it out. They're full of protein and fiber (see the trend here) and perfect as a meal replacement. Bonus: you're absolutely going to burn calories from just chewing them.
KTo picks up heavy objects, makes sense of macros, provides simple meal prep plans, advises on flexible dieting solutions, celebrates strength, and occasionally overdoses on pizza.