Fitlicity Faves: Meals

If there’s one thing I’ve learned through years of eating my way to physical and mental transformation, it’s this: nutrition is not low-calorie, low-carb, low-fat. It’s not confined by labels or defined by rules. Hours of prepping, tracking, researching, and of course, eating have helped me to develop my own food philosophy, and it goes like this:

I believe that food is fuel: for the body, mind, and soul. I believe in meals that nourish bodies, nurture relationships, and connect cultures. I believe in unadulterated ingredients that come from the earth. I believe in eating intuitively, free from restrictions or anxieties. I believe in food integrity, and standards that allow consumers to make educated buying decisions. I believe that quality of ingredients thanks precedence over quantity of calories. I believe in a consumption level that supports performance and function. 

All I do is eat, eat, eat no matter what. Okay, I do more than eat – I work out and sleep too 😉 In all seriousness, to maintain a healthy lifestyle founded on a consistent set of nutritional values, you gotta enjoy what you eat. It can’t all be rows and rows of chicken, brown rice, and broccoli. I’ve put together a list of my favorite dishes for your inspiration! And since I’m always testing out new meals (check out my Pinterest!) I’ll be sure to keep it updated 🙂

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Meal One (breakfast): Since it serves as my post-workout fuel, M1 is typically my most calorie and macro dense meal of the day. It needs to hit the macronutrient trifecta: carbs for energy, protein for gains, and fat for satiety.

  • Protein Pancakes
    • Tips!
      • Make multiple servings at once. I find that doubling or even quadrupling the recipe yields a more desirable batter consistency.
      • Up the almond milk portion, I use minimum 2 tbsp per serving.
      • Mash banana completely with 1/2 portion of almond milk prior to adding remaining ingredients.
      • Cook low and slow.
    • Toppings: greek yogurt, fresh berries, warm cinnamon apples, banana slices, nut butter, unsweetened coconut shavings, scratch-made berry-chia jam, maple syrup, your fave granola, cacao nibs, toasted nuts
  • Cauli-Oat Bake
  • Protein Smoothie (like my Blueberry Maple Tahini Smoothie!)
  • Toast Two Ways (PB + Banana and Avocado + Egg)
  • Cauliflower Proats Bowl
  • Sprouted Grain (or Ezekiel) French Toast
  • Over Night Oats
    • Base: 1 packet unsweetened instant oats (or 1/3 cup rolled oats) + 1 scoop vanilla protein powder + 1 tsp chia seeds + 1 tsp maple syrup (or honey) + 1/2 cup almond milk (add more for texture if needed)
    • Toppings: 1/2 cup greek yogurt, fresh berries, banana slices, nut butter, unsweetened coconut flakes, your fave granola, cacao nibs, citrus zest
  • Egg Muffins

Meal Two (morning snack): I like my M2 easy and I like it sweet. My fave mid-morning snacks are grab n’ go, limited (or even better, no) assembly required baked goods.

Meal Three (lunch): My perfect M3 contains abundant greens, complex starches, and lean animal-based protein. More often than not, I munch on my lunch desk-side, so I love when it fits in one Tupperware I can easily pop into the microwave.

  • Tray Bake (ideas here, and here!)
  • Soup + Protein (ideas here, here, and here!)
  • Butternut Squash Turkey Chili + Steamed/Roasted Greens
  • Salad (ideas here, here, and here!)
    • Tip: My favorite dressing is Bragg’s Vinaigrette
  • Banza Marinara + Protein + Veggies
  • Burrito Bowl
  • Lunch Box Mix n’ Match
    • Protein (season it up for a theme!): chicken salad, turkey burger, grilled/baked chicken, ezekiel sammy, ground turkey/chicken, meatballs
    • Greens (steam, roast, grill, or saute): brussel sprouts, broccoli, zucchini, artichoke, spinach, kale, chard, asparagus, green beans, cabbage
    • Starches: chickpeas, root veggies (squash, carrot, beet, sweet potato, onion), beans, lentils
    • Bonus: fruit (grapes, berries, apple), applesauce, nuts

Meal Four (afternoon snack): For me, the work day is almost over and M4 is my final boost of energy before heading home for the day. I like to use this opportunity to squeeze in an extra serving of greens, and fuel up on starchy, plant-based protein.

Meal Five (dinner): As the last meal of the day (almost 😉 ), M5 has gotta have tons of filling flavor.


And of course, Dessert 😉

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