Category: Clean Recipes

Clean Recipes for my clients. You can still eat well while you are training!

Starbucks for girls on prep

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, fat loss, flex, Flexible Dieting, IIFYM, macro counting, macros, peak week, Prepping not starving2 Comments

starbucks
I drink Starbucks every day. Close to my show, I’ll do 2x a day.  That’s my thing.  These are the things I love to order when I’m cutting.  You can make your own at home too. I have an espresso machine so often I will do my own.


Starbucks:
Iced coffee plus 1 scoop vanilla whey in the blender!
I love this. It’s fantastic!
Or
Icy Donut (my hubs created this one for me)
starbucks

mem
Add your own protein powder to this. I use Quest Salted Caramel! It’s amazing.
I don’t know what the macros are for Starbucks protein but I know my own!!

Sexpresso
bucks
Blendicano
blend
My Birthday cake shake
cake

PREPPING NOT STARVING: Scallops and Zoodles

On By Bikini Competitor TracyHIn Bikini Contest Prep, Clean Recipes, Flexible Dieting, food prep, IIFYM, macro counting, macros, meal prep, Prepping not starving

pre1
Prepping not starving is our series of recipes to show competitors, you don’t have to live in a restricted meal plan.

Sleek Bikini Team Coach Michelle created this recipe!
“One of my fave dishes I ate during bikini prep inspired by a dish I had @giadadelaurentiis restaurant in Vegas. Good with chicken, shrimp or my fave, scallops!”

187g raw wild caught scallops
7g olive oil
7g Trader Joes parm/Romano blend
26g fresh squeezed lemon juice
12g sun dried tomatoes
186g zucchini

P: 35.1g C: 19g F: 10.5g

xoxo
t

Prepping Not Starving:Sweet Potato Protein Pancakes

On By Bikini Competitor TracyHIn Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, fat loss, fiber, flex, Flexible Dieting, food prep, IIFYM, macro counting, macros, meal prep, peak week, Prepping not starving, tracker, weight loss

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
ihop

Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
oats

If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

Volume foods: Ratatouille Prep Style plus update

On By Bikini Competitor TracyHIn Clean Recipes, fat loss, flex, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, macros, meal prep, Prepping not starving

pasta

So, really quick. I just started a 16 week lean out for an upcoming photo shoot I’m doing in April. Truth is, I haven’t been at my best for a while.  Monday night I had to go to the ER with severe stomach pains and my right shoulder was on fire!  In fact, my shoulder pain was lingering for a few weeks. I was scared.

Got to the ER and after tests were run, I had an emergency Gallbladder removal. I had a stone bigger than a golf ball blocking my duct!  I didn’t see that coming! I thought they would tell me to “quit playin” and go home.  I was in the hospital until Thursday.
So.. I’m on bed rest for a while. No lifting for 6 weeks. No pole dancing. No cardio.

So this is a set back. I’ll be fine. I’ll come back feeling better. However, there is one thing;
my diet has been changed.  My doc has me on a low cholesterol diet, no processed meats,
limited in grain too.  We did a slow careful return to food  after I was allowed to eat again.
Fatty foods are OUT!  Right now, I’m eating no more than 3g fat per meal . I will be able to get to about 30% healthy fats.  But no hydrogenated oils either.

I’m going to look at this as a blessing in disguise. There will be no more fried anything.
I’m not interested in fatty foods after going through that fresh hell of a  surgery.

They had to make the incision so much bigger to get that stone out. Doc said I might have had it since high school.

Slow process back
I  just started back on fiber and veggies today.  I’m pretty scared right now so I’m keeping my food very simple.  I know I can’t make ‘stones’ now but I want to be sure I’m not fooling around with my digestion.  My IIFYM experience is so flexible, it will just have to be foods that fit my plan.  I’m still planning on doing the shoot!

Ratatouille

Rob is a wiz in the kitch so he created this awesome bake for me. I was slightly concerned about the tomatos but it went well. I have had zero pain when I eat!

The recipe contains:

Sliced Green Zucchini
Sliced mushrooms
Sliced fresh organic tomato
6 oz chicken breast for the whole pan
3/4 jar of Prego Light Smart red sauce.

No spices for me!

Bake it 40 min at  350 degrees.

Macros.. not much. The red sauce is 16 carbs per 1/2 cup. It’s mostly veggies.

It was really good!  If you are prepping, here’s another way to fill up without spending all your carbs!

chels

This is a picture of  Recovery Kitty, Chelsea. She has nothing to do with cooking but she is very soft.

Have a wonderful day!

 

Pistachio Protein pancake

On By Bikini Competitor TracyHIn Clean Recipes, Competitor secrets, dessert, flex, Flexible Dieting, food prep, IIFYM, macro counting, Prepping not starving

pancakp

I’m 5 weeks from stage. I love to use protein pancakes in my meals!
This one may look like my other recipes but it’s pistachio!

I will get to the recipe for you!

Pistachio Protein Pancake
1 cup pourable egg whites
8g dry Sugar free/fat free Jello pistachio pudding
12 g dry  quick oats
30g light and fit greek yogurt

nut

You could roll it up with a filling of Greek yogurt. I used Coconut
light and fit. Add SF syrup if you like!

The Jello I used is this
puding
jellon

I always say
Look at your day as a whole.  If you eat well 80-90 percent
of your day, you can fit in small amounts of food that are more fun.
The Jello pudding came up as a B on the food rating. I can work with that.
Six carbs out of my day will be from this Jello product. I’m fine!

Oh it tasted awesome!

Brownie Nice Cream Sundae

On By Bikini Competitor TracyHIn Bikini Contest Prep, bro swaps, Clean Recipes, Competitor secrets, flex, Flexible Dieting, food prep, IIFYM, macro counting, Prepping not starving, sugar
So this happened
So this happened!

This is a fantastic recipe I found on Rippedrecipes.com
Before you fall out and say “OMG, she’s prepping and eating that..!”
It is a very clean treat!! I’m posting the recipe here for you!
I had a fantastic dinner and had this on the couch with the mister.

Brownie Nice Cream Sundae
Serves 2:
Ingredients
1 whole egg
2 Tablespoons pumpkin from the can. (you know you have it, it’s fall)
1.5 medium bananas (about 7 inches)
1 Tbsp baking cocoa
1/4 cup Unsweetened Almond milk
1 scoop of protein powder (I used birthday cake from Muscle Pharm)
1/2 scoop chocolate protein powder

Directions:
Brownie mug cake (makes 2 minis or 1 large )
*I made one mug cake and cut it in half

Mix:
1 egg
1 tbsp. baking cocoa
1/2 scoop chocolate protein powder
2 tablespoon pumpkin puree from can
Put it in a mug and microwave 2-3 min.
Pop it onto a plate and let that cool down!

NiceCream
1 frozen banana
1 scoop of vanilla or your fav flavor protein
1/2 cup ice
1/4 cup almond milk
to make it thick I added a PINCH of xantham gum

In your Ninja, put all the Nice cream ingredients and blend it!
Once your mug cake is cool, you can make some chocolate
syrup with cocoa powder and water. I added a tiny bit of stevia to that.
Honestly, it’s better if it’s not super sweet.
The cocoa syrup can be drizzled into your glass.
Cut your brownie mug cake into pieces and fold it into your
Nice cream.

OMG.
brownie1
My photo of my own sundae was not good!  But trust me.. It was amazing. I had to eat it all up.
The nicecream is crazy! Who knew!!

How I made this work. I added these macros to my tracker in the morning and fulfilled my
day of macros/micros around the entry.  Everything on this plan could be fit into a clean plan.
If you don’t know how to swap out your bro plan check out this link

xoxo

Low fat Low carb Maple Peanut Butter

On By Bikini Competitor TracyHIn Clean Recipes, flex, Flexible Dieting, food prep, IIFYM, macro counting, meal prep, Prepping not starving2 Comments
JTTW
JTTW

Poverty macros are no match with this trick I just discovered yesterday!
Maple Peanut Butter will fit your macros in some way shape or form!

Ingredients:
12 g PB2 Powder
60g (1/2 cup) Ihop sugar free syrup (available at Walmart) Trust me.. it’s the best.

Mix it up and eat it all up.

Macros for the above recipe:
Calories: 65
F: 1.5g
P: 5g
C: 12g
Fiber 2

You can adjust the amounts based on how many macros you have to play with.
I use less than 1/4 cup if I want it to be thicker like sticky peanut butter. The full 1/4 cup
of syrup is perfect if you have macros to double the PB2.

I want to use this as Icing on everything. I want to dip a quest bar in it.
You will use a spatula to get it all out of your bowl
Here’s how I do it
lick

Flexible Dieting in the Media

On By Bikini Competitor TracyHIn Clean Recipes, donuts, flex, Flexible Dieting, IIFYM, macro counting

flexab
http://www.cbsnews.com/news/flexible-dieting-trend-leaves-room-for-doughnuts/

This is very exciting.

Everyday, my FaceBook feed is loaded with craptastic mutli level marketing quick fixes to
being overweight.

KetoX, HGX, Sparx, whatever… The reality is, food is awesome and YOU CAN DO it!
You do not need all that stuff. Spend your money on food and take the time to learn how to make changes that
will last a lifetime!

I’m so excited!
Finally the media is taking note!  I am very passionate about helping others
reach their fitness goals and flexible dieting is an amazing concept. My clients are very successful.

This article clears up many of the myths from the naysayers.

My favorite part of the article is that we all have to come to understand that sometimes we do have to
learn moderation.

I hope that if you are a follower of my blog, I can help you with new ideas. There are so many amazing bloggers and fitness professionals who support Flexible Dieting /IIFYM! I learn something new every single day.

Poverty macros: window pane zucchini

On By Bikini Competitor TracyHIn Bikini Contest Prep, bro swaps, Clean Recipes, Flexible Dieting, food prep, IIFYM, macro counting, meal prep, Prepping not starving2 Comments

zuc2
I‘m a huge fan of zucchini! I have used it during my prep quite a bit.
This weird recipe is actually so good, I want to eat it 3x a day.

I call it “Window Pane Zucchini”

2 medium zucchini. (about 99g when it’s baked)
3/4 cup liquid egg whites
Salt/pepper or spices of your choice
Slice your green or yellow zuccchini really thin.
Spray a cookie sheet or baking pan with non stick butter spray
Sprinkle salt and pepper (or Mrs. Dash) over the squash.
Pour a cup of liquid egg whites over the squash.

Bake 375 degrees for about 30 min.

It comes out with the egg whites all crispy and brown.
I used a spatula to loosen it up.

Macros are for 
117 calories
4 Carbs
21 Protein
0 Fat
1 fiber

If you aren’t brave, here is the non protein Zuc Chips I live on.
zuc1

Slice them so thin and bake them the same as above, just skip the egg whites.
That’s 99g and it’s about  4 carbs.
I like mine burned into oblivion.

I love salt on mine!

Re-feeding AKA High Carb Day

On By Bikini Competitor TracyHIn Clean Recipes, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, Prepping not starving4 Comments

lowcarb

Carb cycling is pretty common when you are on a cut.
It basically means, you are eating lower carbs daily for a length of time then
eat a day with higher carbs.

This is called a Refeed. Some people are good with a CHEAT meal (not cheat day).
A re-feed is a controlled carb up.

The simple reasons for a re-feed.
1. Your brain.  Who doesn’t feel better when you get extra food!!
2. Hormone balance.  Refeeds help to raise the hormone leptin. As you diet, those levels drop.
Refeeds keep your body burning optimally.

Well.. It seems like all fun and games but when you refeed, you would want to
1. keep your fats as low as possible.
2. Reduce your protein intake to 1g protein per pound of body weight.
3. Keep fructose low as it has no effect on leptin
4. Fiber is reduced on refeed day.  Fiber slows digestion. Quickie carbs!

That’s an interesting place to be.  What can you eat that isn’t fruit and doesn’t have a lot of fat?
Skinny pop is out! Boooo!

In my first prep, I was 1 million weeks out from my show and eating 50 carbs a day  because that’s what my coach wanted me to do. OMG.  My refeed day was 12 cups of cooked brown rice.  There was  no other option. I think I cried.  GROSS. I don’t eat rice anymore.

Some people re-feed with pop tarts, cereal and fun things like that. That’s cool watch your fats on that.
Pasta, bread, sf ice cream, cream of wheat, grits.. see where I’m going?  Pure startch.
I prefer froyo.  I go low fat on that. I bring my own scale to the Froyo store!!
Sometimes I do…

Pancakes!!
pancake
Kodak protein pancake
Topped with 4 oz light fit Greek
1/2 cup pumpkin purée
7 Ghiradelli cacao chips
1/4 cup ihop sf syrup

C: 53
P:27
F:5
Fiber 6

What do you use for your re-feed day?

If you want to learn more about IIFYM for competition or lifestyle, visit
LEARNIIFYM and we will help you with our online classes!!

t