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.
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
Here it is with 4 oz IHOP sugar free syrup .
Just to mix it up. Here is 2 oz sweet potato and 20g quick 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!
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!
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 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!
This is a picture of Recovery Kitty, Chelsea. She has nothing to do with cooking but she is very soft.
I’m a macros coach. I do not give out meal plans. I used to give out meal plans. I’ve had coaches who gave me meal plans. I’m over it!
Reasons you want a meal plan.
1. You want to have someone else tell you what to eat.
2. You don’t want to have to “think about it”.
3. You’re too busy to take the time to figure it out.
Trust me, I’ve heard this before.. Reasons you don’t need a meal plan
You are a grown up. You do not need another person to tell you what to eat. Here’s a thought.. Stop asking other people what to eat.
How long is it until you are bored, or want to go to dinner? Then you will have to ‘think about it”.
We are all busy. People who are busier than you, do macro counting successfully. They didn’t pass their own health and physique goals to someone else. Accountability is a pretty awesome thing.Ok.. now let me tell you the secrets of clients past.Ellen wants a meal plan. I did her macros, wrote it out and handed it to her.
Oh no, Ellen hates something I put on the menu. What can she have instead?
Congratulations, Ellen.. you are now on your way to macro counting. It’s easy to swap food on IIFYM.Mary Jo is too busyto think about her diet plan. I hand her a meal plan that I created based on all the foods she likes and 5 meals a day.
Oh no.. Mary Jo had to go out of town and didn’t have her food packed.. she doesn’t know what to eat.
Wait, she also ate Meal 4 at noon so she doesn’t know what to eat now? Should she eat Meal 5 then stop eating at 3pm? OMGosh.. it’s so confusing. With macro counting.. you eat what you want, when you want. When you are out of macros.. stop eating.
Susan cannot be bothered with learning about macro counting. She wants the same food every day.
While Susan rocked her meal plan all week, she couldn’t even look at another piece of chicken on the weekend. She ate wings (that’s chicken..???) and had alcohol. Now she’s upset because she didn’t lose any weight this week at check in. With macro counting, Susan “could have” made a plan for the weekend earlier in the week and still hit her macro goals for the whole week and lost weight. but.. she just “couldn’t be bothered”.
Restrictive diets produce rebound effect in over 80 percent of people. Restrictive diets work until they don’t.
Most clients do great for a finite amount of time. Then they either want something different or they stop altogether.
Your body counts macros whether you do or not. If you are fluffy, you are in a surplus. If you want to continue the diet roller coaster, pay for generic meal plans. Keep on going with that.
There are plenty of coaches who will hand you a cookie cutter no carb, no fat, paleo, sugar free, clean, baby food,
hgc, 21 day fixie, diet that has zero to do with YOU, your lifestyle, goals or likes/dislikes. Give them a check!!
Macro counting #IIFYM allows you to eat any style you want. If you “only eat clean” then eat clean. Just eat the appropriate amount of Protein, Fats, Carbs and fiber. Macro counting doesn’t SHAME you either if you drink beer while you are “totally paleo”. Namaste.. enjoy your food.
So.. if you want to actually problem solve your physique issues, the same way you would problem solve a leaky faucet, then you must learn how to eat for your physique goals.
The beauty of learning macro counting #IIFYM is
1. you always know how to do it. If you find yourself getting fluffy, you know how to dial it in.
2. You can enjoy events, eating food with friends without sacrificing your sanity and physique goals.
3. You can pick food that makes YOU HAPPY.
4. You don’t ever have to be bored.
5. You are not at the mercy of someone to ‘change your meals’ if you have a schedule change.
6. You can have interesting food daily. If it fits your macros.. you can enjoy it.
7. You don’t have to be perfect, just consistent!
8: this is a biggie You don’t have to post out on social media
“I’m so excited! My coach LET me have a cheat today!”
“My coach won’t let me have that.”
“My coach only LETS me eat spinach”.
“You can’t eat that, my coach said you won’t look right”.
“Fruit is not on my plan”.
When you are good at macro counting #IIFYM you begin to do intuitive dieting. Things begin to make sense and you come to know how to eat for your goals. It’s a transformation that creates positive changes. Many of us no longer feel the need to binge, because we don’t feel deprived. The roller coaster of diet/surplus stops and soon amazing changes happen to our health and body because we feed it.
SECRET! SHHHH. When you first beginbasic macro counting, simply start by tracking what you normally eat. See how your numbers look then tweak. The goal is to eat like YOU. As long as you fuel your workouts and hit your fiber, you can basically eat when you are hungry. If you need more of a certain macro, then either add more at each meal or have a flex bowl at the end of the day with your dangling macros.
If you need help.. join my Skype Marco University for Smart girls!
Saturdays at 8am Central time. For lifestyle, competitors and anyone who is interested in learning how to be successful at IIFYM. My clients/competitors are always FREE. If you want to come and are not a client.. it’s $50 and you get your own set of marcos based on your physique goals! click here for info and sign up
The mister and I are doing this prep together. I did his macros and he’s killing it. He’s lost a full pants size and
looking lean and mean. We stumbled upon something really cool in MyNetDiary that took our planning to another level.
For an anal retentive, OCD girl.. OMG I love this!! I’m an advocate of high quality food.
This is the way to find out if the food you are eating is awesome or not-so much! This for example is PB2, which you can see is an A rating. This on the other hand is a basic girl, pumpkin donut from Entemanns. Oh boy..D!
My goal on prep is to eat all my food as “high scores”.
If we have a score lower than B, we will switch it out for something else.
How is the Food Score Calculated?
Food Score is calculated using an equation derived from food ratings of nutrition experts using information found on the Nutrition Facts panel. That is, Food Score mimics how a nutrition expert would score the healthfulness of a food based upon its nutrition label. The equation uses the content of twelve nutrients listed on the Nutrition Facts panel: total fat, saturated fat, cholesterol, sodium, total carb, fiber, sugar, protein, Vitamins A and C, calcium, and iron. The methodology was published in the June 2009 issue of the Journal of the American Dietetic Association, in the article “Modeling Expert Opinions on Food Healthfulness: A Nutrition Metric” by Jolie M. Martin, MBA, PhD; John Beshears, AM; Katherine L. Milkman; Max H. Bazerman, PhD; Lisa A. Sutherland, PhD, and used by MyNetDiary with permission.
Some nutrients have a stronger affect on Food Score than others. For instance, fiber will affect Food Score more strongly and positively than any other nutrient. That means foods higher in fiber will score higher than foods that are lower in fiber. The reverse is true for saturated fat – foods higher in that type of fat will have a lower Food Score.
.. from MyNet Diary
Nutshell: The better the food is macro/micronutrient wise, you will see a higher score.
How do I see the food score?
When you select your food, you will see a tiny I in the corner. Touch that to get the macros and score.
Also: if you are in the grocery store, you can scan items and it will pull up the macros/score for you.
How can you benefit from this?
If you look at your day as a whole and see that you are hitting your macros and making healthy choices 80-90 percent of the time, you can certainly enjoy some fun foods here and there.
If you go back and look at your past days, you can see where you can make better choices! We all can eat better!
Bottom line. I’m very passionate about eating well. I believe quality of food matters. You have a great tool to make your macro counting game stronger!!
Everyday, my FaceBook feed is loaded with craptastic mutli level marketing quick fixes to
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
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.
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
If you aren’t brave, here is the non protein Zuc Chips I live on.
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’m 7 weeks from my Chicago show and I am out to prove that I can eat well on IIFYM while I’m prepping!
This week I am going to change my food up!
I follow several competitors who are prepping IIFYM and several who are prepping “Bro”. The difference is, the food my IIFYM friends share is soooo much more appetizing than my bro friends.
In fact: I was inspired by my friend Amado to eat some seafood today! He inspires me! He looks amazing and always presents the most delicious, yummy food pics! I cannot wait to see him on stage!
Here is my lunch!
Margarita Shrimp Salad
12 cocktail shrimp. (yep.. I bought a cocktail ring, all the other shrimp was frozen. don’t judge me!)
2 Tablespoons of Cabo fresh guacamole
10 g Fage total zero Greek yogurt
1/4 cup cucumbers
1/4 cup chopped tomatoes
3 chopped up radishes (plus 1 I ate while cooking)
Juice from half a lime
Lime slices I covered in sea salt because I have no tequila.. so whatever!
Sea Salt is fantastic on this salad! It’s chunky and fun.
This is certainly a recipe that you could modify to your own tastes. I could have used avocado but none were ripe at the store. I’ve used
Wholly Guacamole 100 calorie packs too.
I filled in my macro tracker today so I had everything in it I wanted.
This salad fit beautifully because it’s lower carb and fat. I probably could have upped the protein with more shrimp. My goal was to fit everything I wanted to eat in today and make it all fit nicely.
Mini food rant: Because you KNOW I don’t hold back!
On the facebook competitor boards, many girls post regurgitated mantras from their uninformed coaches about how prep MUST be done. Telling other women they won’t “look right” if they eat fruit or that salt needs to be cut out at 6 weeks because … because…
because… they don’t even know why. Their coach told them to so they have to eat un seasoned food for 6 weeks. #FML
Salt is good for your muscles! If you need to get real on that.. head over to this link and spend some time with Bio Layne who has prepped the best without silly bullshit voodoo.
I have done all the bro -prepping I will ever do. I have managed to continue to get over 35 different foods per week. I like the way I feel. I like the way I look. My heart is happier than before. I am healthier than I was last prep.
Plus I’ve had so much LESS bloat than before. I had to use laxatives, diuretics and antacids a LOT in my bro-preps.
Before you tell another competitor “that’s a NO-NO in prep”, do some research! If you don’t like milk in prep, don’t drink it, but plenty of high level athletes eat balanced menus that include things your bro-coach doesn’t even understand. I don’t deal in absolutes. If you don’t know why you are doing something, ask your coach to explain it to you and show you the research. that’s a fresh idea!
Hey!! Enjoy your food. I totally get that prepping is hard, but you can make good food fit!
This is a fun one! I saw a post on a competitor board asking if it was ok to have black eye peas
and greens in prep. I thought it was interesting because you can really get some nice flavors in
Let’s see how we can make that work.
The Standard Bro plan We are looking at our ACTUAL menu from our coach.
Meal 3 is
5 oz Chicken (Chix) or Turkey
1/2 cup rice or 3 rice cakes or 5 oz potato
Reboot on this meal:
Black eye peas 1/2 cup
Collard Greens 1/2 cup
Chicken breast 5 oz Let’s see how we did The fiber is higher on meal 2.
Note: The Bro-plan had “Veggies” in Meal 3 as well. We can assume veggies are “FREE”.
Collard greens, Kale have more carbs than asparagus and spinach. My instinct is to track everything
I eat. We don’t know how much our Coach needed this client to eat on this plan. The collard greens
were a nice choice.
I’m assuming that the Island dish was prepared, prep style with no extra fats, oils. Of course.
If you prep this one Island Style, you can use these flavors
hmmm Southern style.. I see bacon grease….. not today Satan.. not today!!
Remember: IIFYM/Flex/Macro counting isn’t so you can sit around and eat crap all day. It was originally
used by competitors to offer ‘options’ because of “Bro-Fatigue”.
If you look at your entire day as a whole and have met your nutritional goals, you can have some nice
Here’s how I coach: IIFYM
Jax top 10 in her first show, NPC.
And Brittany.. IIFYM.. BTW.. She won 1st place in two NPC shows.
ok.. here’s another one for you. Karina is IIFYM. She took 2 NPC first place in 2016.
This is one week into prep for Ashley. IIFYM. She had waffles, fries, ice cream and some pretty bad ass tacos this week!
Then there is this.. Wah wah
Ok.. I’ll skip the sarcasm. Let’s look at your situation. You are on a bro prep and you hate your breakfast. I have been there. So get comfortable and let’s figure out how you are going to be successful on your prep and not piss off your coach.
Many smart girls get into coaching agreements with coaches who have only 1 way to look at things. Many women do not ask the right questions before they commit and one of them should be about your meal plan. If your meal plan looks identical to the ones I’ve had since 1986, you’re in for a long 12 weeks. The truth of the matter is, in prep, you do have to keep your food tight but the beauty of macro counting is NOT to eat a bunch of crap, it’s to give you options. So stay with your bro coach who you LOVE LOVE LOVE and eat some food that keeps you happy, and not running to facebook asking for advice because you “are gagging on egg whites”. Smart girls.. never do that!
If you want to get right to the swaps, scroll on down, otherwise start here.
All Food has macros. Even clean food like Magic Tilapia, Magic sweet potatoes Magic egg whites, Magic oatmeal, Magic chicken! Magic Almonds! (dry of course).
Macro nutrients are Carbs 4 calories per gram Proteins: 4 calories per gram Fats: 9 calories per gram Alcohol: 7 calories per gram. Don’t even try.. you’re on prep.
Let’s get to work This is a very basic (actual) bro plan that we are going to work with today. M1: Be sure to eat that at eggsactly 8am!!! (eyeroll)
1 whole egg (omega)
5 egg whites
1/2 cup oatmeal The macros on this are:
The vodoo of this breakfast escapes me, but I’ll be honest. I’m pretty used to using these ingredients in my prep I just remember my first coach telling me that I had to have egg/whites cooked and oat meal separate.
I covered them with mustard. I hated them. HATED THEM!
This is my IIFYM treatment of these macros.
.5 cups egg whites
20g oat bran (or 1/2 cup dry oats: 40g)
.5 scoop whey
12g chia seeds.
Blend it then make a pancake in your non stick pan
90g light and fit greek yogurt
1/2 cup (60ml) of Ihop Sugar Free Syrup
Mine is 2 carbs over but has 3g more fiber. If you are so inclined, remove the SF syrup but mine still tastes better.
The idea is to keep your food tight but using macro counting gives you options.
I actually like the macros better on mine because I space my fats out during the day.
If you really can’t fathom going against your Bro-sciencecoach, then throw your ingredients into a Ninja and make a pancake with the ingredients. I do that too. Gagging egg whites is not what smart girls do. They find solutions.
This is one of my other options. The peach version Peach birthday cake crepe. Guess what’s in it…
OMG.. someone ate a banana in prep! OMG OMGOMGOMG..
What? Birthday Cake? This one is for my last few weeks when the carbs are sad sad sad…
Smart girls do this!
You can head over to RippedRecipes.com I added the exact macros of Bro-coach’s breakfast and got 273 of just BREAKFAST recipes that
fit those macros. If you want savory, then eat savory. If you don’t want sugar or Questies, you can
find recipes that include the EXACT foods YOU want to eat and still give you the same macros.
How do I figure out my food so I know what my macros are?
Option 1: FatSecret.com will give you the macros on any foods.
Option 2: Add your coach’s menu items to a tracker like MyNetDiary, or any macro tracker. You will have totals for each macro nutrient you need either for each meal or for the day. If he says.. meal timing is critical eat the exact macros of each meal when he says.
Me.. I eat what I want when I want. I always preload my workouts and post workout food for recovery but
I’m super flexible with my day. You do what you need to.