Meal Ideas!!

Now you know how to get your macronutrient numbers (proteins, carbs, and fats) and how to log them, but what in the world do you fill those numbers with? And how the heck do you get that much protein without supplements or protein bars?

I forgot how long it took me to really figure out the best way to fill my macros. Sure, I tried a slice of pizza, a candy bar, a small soda, maybe a slice of chicken or two. 100g protein- DONE. Bam. But the results weren't really happening and I didn't feel great. But those cravings were kept in check! Truth is, I wasn't practicing a healthy lifestyle, developing a new attitude toward food, or helping my metabolism.

Fun fact: I take no supplements. Zero. No protein powders, no pre-workouts (okay, okay, the occasional Hydrive…but I'm talking a couple times a month), no intra-workouts, no recovery post-workouts, no amino acids, no fat burners, no metabolism boosting whatever they are, no vasodilators, nothing. And I love it that way. The only reason I don't drink protein is because of all the crap in them. It's all processed and my stomach does not like em. Plus, they only taste good with milk…and my stomach doesn't like milk. I have recently discovered a Paleo egg white protein powder that is completely clean…may try that once my heart rate slows from the thought of spending $60 on a case of it.

So how do I manage to get 120g protein in daily? Easy.

Here is a list of foods that I generally rotate through for each meal of the day. Keep in mind that I hate cooking. With a passion. So, anything on here is easy and quick for the most part. If you're a master chef and love creating things in the kitchen…you probably don't need a list of food ideas in the first place.

Breakfast Meals (my favorite and largest meal of the day!)
-3 egg whites, 2 bacon, 1 bowl of Organic Maple and Spice oatmeal, 1 cup of coffee with International Delight liquid creamer.
-2 gluten and wheat free french toast, 2 bacon, coffee with creamer. (Dip toast in whole egg, pan cook in olive oil spray, topped with cinnamon and a smidge of real maple syrup).
-Lara bar and Cutie (if I'm in a huge hurry and don't have time to cook)
-Low FODMAP peanut butter/greek yogurt muffins. These. Are. Amazing. I posted the recipe once, but will do it again on my Instagram or on here soon.

It's always eggs, bacon, oatmeal, coffee, or some version of those things. Every morning. The Lara bar and fruit is rare when I am running late. I hate not eating my eggs and bacon because it gets me behind on my protein for the day. No, the creamer isn't "healthy"- but it's dairy, soy, and gluten free which is why I drink International Delight. And IIFYM allows treats :).

Lunches (I pack my lunch everyday. EVERYDAY. Fail to plan, plan to fail. Remember that saying).
-Always a protein: Taco meat, grilled chicken, steak, ground turkey, tilapia, occasionally salmon.
-Always a veggie: asparagus, broccoli, green beans, zucchini are my regulars.
-Sometimes a carb: brown rice, baked sweet potato, boiled red potatoes, brown rice pasta.

I sometimes do stir fry meals (low sodium soy sauce or Bragg's aminos soy sauce substitute). Just throw in a pan your cooked protein, any veggies you want (carrots, spinach, cooked broccoli, chopped zucchini, cooked eggs) and a carb if you want (cooked brown rice).

I've made a "spaghetti dish"- grilled chicken chopped up, cooked brown rice pasta, stir in ¼ cup of Rao's sensitive formula spaghetti sauce (low FODMAP- no onions or garlic which is upsetting to many peoples' stomachs). Voila! Spaghetti craving gone.

I love tacos. Ground beef, organic taco seasoning, 2 gluten free corn tortillas, bag of lettuce and tomato. YUM.

That's about as far as the creativity goes.

Dinners (I do small dinners. I've just found it to have the best results as far as maintaining or losing weight and I feel better).
-I honestly sometimes just want 3 whole eggs for dinner. With salsa. And maybe some spinach. Omelette style.
-Smaller protein portion: same as lunches
-Always a veggie: same as lunches
-I usually save my "carb" for my dessert.

Desserts:
-Current fave: dark chocolate covered pomegranates. Don't knock it till you try it. SO GOOD.
-40 calorie fudge pop sweetened with stevia
-Handful of dark chocolate hershey kisses.
-Cocoa almonds (I rarely have Fat macros left over, so this is rare)
-One of my peanut butter muffins from breakfast.

Having a dessert every night helps me say no to all those dessert temptations during the day. If you know you're getting something good after dinner, it's easy to hold out until then.

Snacks throughout the day (I snack ALL DAY LONG until I have no macros left).
-bananas, strawberries, grapes, cuties are almost daily.
-Lara bars (chocolate chip is the best. Don't try the Banana Bread- I spit it out in the trash like a child).
-Cocoa almonds
-Greek yogurt before I cut out dairy
-Carrots and hummus
-Trail mix
-Apples and peanut butter
-Sweet potato chips
-Glutino pretzels (wheat free!)

That's just about it.

When logging, I type in my big meals first. Breakfast, lunch, and dinner. Then fill in the holes with snacks, always making sure my protein is met. It's easier to log the night before and have your numbers met so you know exactly what to eat all day instead of logging as you go. Plus, you're not on your phone all day before you eat. Any new creations or meals I come up with are generally posted on my Instagram (@angelareneroller)

Something I used to love was when fit people would post food options when going out to eat. I never say no to family outings, dinners with friends, or dates with my husband because I can't eat at that place. I can literally find something to eat anywhere. Here is a list of my usuals when going out to eat:

-Tazikis. Love this place! I love the greek salad with chicken. The dressing is oil based and is healthier than a ranch or creamy dressing.
-Panera. You can get just about anything here. I love the chicken caesar salad with the tomato basil soup. And give me that baguette! Just log the carbs.
-Longhorn. Our favorite date night restaurant. They have a tilapia with mango salsa, rice, and green beans that I crave. Any steak, potato, veggie is good here. This could apply to any steak house.
-Chilis: soup and salad is my go to. Chili with the side salad with ranch. (I love ranch- I just log it and cut the fats I need to for the rest of the day).
-Olive garden: This is my husband's favorite-not mine so much because I never want to use a whopping 35g carbs on a freakin breadstick. When we do go, I get some sort of grilled chicken with spinach and mashed potatoes. It's on the lighter menu I think. Pretty good!
-Qdoba/Flying Burrito/Moe's/Chipotle are all easy to build your own bowl. I usually go with the bowl and leave out the shell because it's fried in grease. Sometimes at chipotle I'll get the corn tortillas for tacos. (wheat and gluten free). Just watch your fats…It's easy to get carried away with the avocado, beans, sour cream, etc.
-Ghengis Grill. Another favorite. Always get the brown rice as your starch. I usually fill the sauce bowl only half way.
-Mexican restaurants: This used to be my binge place. Chips, salsa, fajitas, 10 Dr. Peppers, you name it. I have to be careful at these restaurants because the continuous access to food is daunting. I usually get the Taco Salad or some sort of Fajita Salad. Sometimes order fajitas with corn tortillas and split it with someone.
-Panda Express. Yes, sometimes that Chinese food devil speaks to me when I tan. My tanning salon is oh so conveniently located next to one of these, and the aromas haunt me every time I go. I will give in about once every couple of months and only when I'm about to workout so I sweat out all the sodium. I'll get a side of broccoli beef here and that's it. Definitely helps with that Chinese food craving.

As you can see, you can eat at a lot more places than you think. Look up the menu ahead of time, log what you plan on getting, and adjust the rest of your meals and snacks to fit that meal in. No cheat meals, no guilt, no binging, no yo-yoing, just a healthy mindset and view of food. Everyone wins! Remember 90/10. You're foods should be 90% clean, leaving room for 10% treats. Don't eat out every meal, just kill that anxiety that creeps up when someone mentions going out for dinner. And most importantly, enjoy that time together with your family and friends instead of fretting about ruining your "diet"! Which you aren't on anymore :).