Posts Tagged ‘Macros’

Spring Competition Recap + A Simple & Sweet Meal Prep Idea

If I entered in a bikini competition this weekend, I certainly wouldn’t win any trophies. I’ve been referring to this week as my “week of gluttony” to my husband who has seen me plow though some serious food over the past 7 days. (I hope my coach isn’t reading this).

**I may or may not have eaten an enormous tray of sushi this week from Ziki, including the Volcano and infamous Da BOMB rolls.

**I may or may not have eaten a chicken cheesesteak and fries from Heroes Pub. Oh and their steamed shrimp are amazing (not that I would know).

**I may or may not have picked up a piece of carrot cake from Stoney River, which may or may not have the best carrot cake within 100 miles.

**I may or may not have eaten several Levain Bakery cookies, shipped to my house from NYC two weeks ago.

**I may or may not have had the nuts ‘n more birthday cake nut butter everyday.

Luckily the week ran out before I could get to the Iron Rooster for the pop tart or to Chad’s for the famous wings and burger. Hmm. I wonder what time they close…

Sure I could pretend that I have been a perfect reverse dieter over the past week, but I think you know me well enough by know to know that I don’t pretend. Tomorrow kicks off my 2-week macro group with twenty new women, so I will get back to my healthy lifestyle then. For now, I’m finishing off the weekend strong.

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I wrapped up my competition season with 2, 1st place trophies from the OCB, and 3 trophies from the NPC: 2nd Place in Masters 35+, 4th place in True Novice (never competed in the NPC before), and 5th place in Novice (never placed 1st in the NPC before. I trained for a total of 18 weeks for these shows. So am I mad at myself for my “week of gluttony?” Nope, I’m not.

My “off season” will continue through the summer, and I will begin training for my 3 fall shows in mid-August. An off season for me includes a little more flexibility in my diet (however not like the past week!) and a few less hours in the gym. I will still weight train for 3 hours a week and do about 3 hours of cardio, but I’ll incorporate 2 full rest days and more yoga. I will also plan to only track my macros during the week and leave the weekends off to enjoy more of a social life and meals out.

Despite my food fest, I did manage to do a few healthy things this weekend, including preparing a simple dish for lunches this week. The recipe is below. I hope to share more easy recipes with you over the summer on a weekly basis to help keep us all accountable in the warmer weather.

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Sweet and Simple Honey Mustard & Goat Cheese Turkey Meatloaf Muffins

adapted from Skinnytaste

Macros for 1 muffin:  72 calories, 9P/1F/6C

Ingredients:

3/4 cup grated zucchini, all moisture squeezed dry with paper towel

2T. onion, minced

2T. red pepper, diced

1/2 cup seasoned breadcrumbs, recommend Ian’s

1 large egg

3T. honey mustard sauce, recommend Tessemae’s (non-GMO, no added sugar, dairy free)

1T. Flavor God Honey BBQ seasoning, or similar

salt + pepper

1 ounce goat cheese crumbles

1 package (about 16 ounces) ground turkey meat (used 95% lean)

Directions:

Mix all ingredients thoroughly. Divide evenly into 10-12 greased muffin tins. My mixture made 11 muffins. Bake at 350 degrees for 15 minutes or until meat thermometer reads 165 degrees. Enjoy!

I ended up cutting up all of the extra onion, red pepper and zucchini and sauteed it as a salad topper for this week. I love it when 1 meal prep idea performs double duty!

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Bikini Prep – 7 Weeks Out – Treats that Keep Me on Track

It’s no secret that I love treats. I’ve already planned my post-competition, food-fest party which will include everything from Stoney River’s Carrot Cake to Levain Bakery’s double chocolate peanut butter chip cookies, shipped from New York City. I am a self-proclaimed foodie, and even during prep, I try to trick my taste buds into thinking I am having the real deal.

Here are some of the recipes and products that I’ve grown to love and rely on during my 15 weeks of training so far.

1.) Nuts N More Toffee Crunch peanut butter. Not your average nut butter. Nuts ‘N More’s toffee flavor has been a staple in my pantry for many years since I first saw it on Shark Tank. I have tried all of the other flavors, and toffee is still my favorite. It boasts 12g of protein in 1 serving, while regular nut butter has 8g. It also has only 1g of sugar.

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2.) SO Delicious CocoWhip! Like cool-whip without the dairy, fake ingredients and GMO’s, the SO Delicious is the perfect topping to just about anything from protein bread to waffles. I store it in the freezer, and scoop just a little out when I need it. Throw a few Guittard chocolate chips on top, and my sweet tooth is satisfied.

3.) I’ve recently gotten completely hooked on MuscleEgg protein egg whites. I have a freezer full of chocolate, pumpkin spice and cake batter flavors. They have a blog full of incredible recipes, including the protein crepes which I made last month which are super low carb and amazing. I was hesitant at first because the shipping is pricey, but now I am a MuscleEgg for life fan. They can also be purchased at some local gyms, so check their website for locations.

fullsizerender-5 img_1892 img_18984.) FlavorGod seasonings are my go-to spices because they are low sodium and non-GMO. They also come in unique flavors like Taco Tuesday, Spicy Everything, and PIZZA. My favorite sweet seasonings are gingerbread cookie and chocolate donut. I sprinkle them on my protein bread before I bake it or add it to anything that needs a little extra flavor. They are awesome!

img_1899 img_1897 img_19005.) I am a big fan of the flapjacked muffins and pancake mixes. I buy them on Amazon for the best price, but they are also sold at Vitamin Shoppe. The Chocolate Peanut Butter muffin tastes like a molten lava cake, and the carrot spice pancake mix is so flavorful. You can also use the pancake mixes to make breads and muffins, so they do double duty.

Speaking of pancakes, I top mine with organic powdered peanut butter (which you add water to and make low fat peanut butter) and Mancakes Syrup, which has less sugar and carbs than real syrup. The ingredients are a little fake, but they are non-GMO, and I use just a tablespoon per serving.

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6.) When I need a little something sweet between meals, I use SLAP Nutrition BCAA’s as my drink of choice. I just tried their new “Slappy Hour” Strawberry Mojito which is great if you like a minty flavor. This one also has electrolytes added, so they help to replenish those key components that are lost during my sweaty workouts. Use code MARY for 10% on their website.

Feel free to message me @marydavisfitness on IG for any questions that you may have on these products.

 

 

 

 

 

 

 

 

 

 

 

 

Green Chili and Roasted Red Pepper Turkey Burgers

A super easy and healthy turkey burger has been my staple at lunch the past couple of weeks. Turkey burgers are super high in protein (you know I like my protein) and low in fat, so you can easily have 2 at one sitting to help you feel full and satiated.

I’ve discovered a few tricks to making burgers lately that I want to share with you:

**Make things easier on yourself by throwing all of the ingredients except the turkey into the food processor. Then you don’t have to chop chop chop which can be time consuming. The juices from the canned peppers and chilies also provide a nice binding agent to help the patties stay together.

**Bake the burgers instead of grilling them. Sometimes when I grill mine indoors or outdoors, then juices run away from the meat. In this case, since turkey is so lean, I like when the juices stay on the meat. The result is a super moist burger.

So I hope you enjoy these little suckers as much as I do…

Green Chili and Roasted Red Pepper Turkey Burgers

makes 10 large burgers: macros for 1 burger: 114 calories, 1g fat, 3.6g carbs, 23g protein

1 cup cilantro

8 whole green chilies (from can) or 2 cans of diced green chilies

3 large roasted red pepper halves (about 4 ounces)

1 small onion (about 150g)

5-10 fresh basil leaves

Salt, pepper, and a pinch of red pepper flakes

2 pounds of ground turkey breast, lean (32 ounces)

Combine first 5 ingredients + spices in a food processor until mixed. Add the mixture to the ground turkey. Form into 10 patties. They will be a bit wet from the juices. Mine measured each about 135g per patty.

Bake in 2 large, greased casserole dishes for 25 minutes at 350 degrees.

After the patties have cooled to room temperature, transfer to the fridge or freezer for storing.

Green Chili and Roasted Red Pepper Turkey Burgers

 

 

 

 

Valentine's Day Chocolate Pudding

Happy Valentine’s Day from our family to yours!

Mary's husband Justin and their daughter Gianna

Mary’s husband Justin and their daughter Gianna

After a week in Miami on vacation, I seriously considered skipping this sweets that come with this holiday all-together. I do love to travel, but I also love being home and getting back to my routine of healthy home-cooking and fierce sweat sessions.

But when I went to Whole Foods to do my weekly shopping, I got sucked into the holiday – with husbands and children shopping for the wives and mommies in their life, and I wanted to do something special for my guy. He loves chocolate pudding, and I figured he probably wouldn’t notice if I threw in some healthier alternatives to the standard recipes.

This recipe was adapted from Giada’s Chocolate-Avocado Mousse 

Valentine’s Day Chocolate Pudding

serves 4

macros: 212 calories, 13g fat, 23g carbs, 3g protein, 6g fiber, 14g sugar

Ingredients

3T. mini chocolate chips, used Enjoy Life for dairy-free

1t. unrefined coconut oil

1 large avocado, peeled and pitted, about 5 ounces

4 ounces cultured coconut milk, plain (used So Delicious brand)

6 deglet dates, pitted

6T. unsweetened cocoa powder

1T. vanilla extract

1/2 t. sea salt

1/4 liquid cup unsweetened vanilla almond milk

Mary Davis Chocolate Pudding

Directions

In a microwave-safe bowl, melt chocolate chips and coconut oil in 15 second increments until melted, stirring frequently.

Place the melted chocolate, avocado, coconut milk yogurt, dates, cocoa powder, vanilla, salt, and almond milk in a food processor. Blend until smooth and creamy, scraping the sides of the bowl as needed. Spoon into ramekins and refrigerate for at least 3 hours (can be prepared 1 day in advance). Garnish with coconut or fresh raspberries and serve.