I owe you this recipe. A few weeks ago I went on a chicken salad kick, mostly because I love dill and this was an easy way to get in some protein without a ton of carbohydrates. I don’t like to put food into categories – I want to eat what I want when I want it, so chicken salad and tuna salad are often snacks in this house.
Like most of you, the weekends are for grocery shopping and meals are a moshposh until that happens. So we were looking at all the parts that we had in the fridge and tried to figure out what we could do with them – that’s where the cinnamon raisin bread in this recipe came into play.
Greek Yogurt Chicken Salad for Two
What You’ll Need
- 8 ounces of cooked chicken breast, cubed
- 1/3 cup plain Greek yogurt (I used 2% Fage)
- 2 tablespoons walnuts
- 1/3 cup grapes, chopped
- 4 slices of bread (I used Pepperidge Farm cinnamon raisin)
- 1 teaspoon of dill weed
- Oven or toaster oven
1.In a medium sized mixing bowl mix cooked, cubed chicken, Greek yogurt and dill weed. I had seasoned my chicken when I baked it, but it can be plain as well. Mix thoroughly.
2.Mix in chopped grapes. I quartered our grapes because they were large, but whatever size you prefer. Depending on the size of the bread or if you choose a wrap may not need to quarter them.
3.Mix in walnut pieces. I put my walnuts in a bag and used a meat tenderizer to break them into smaller pieces. I’ve found that using a knife can be a long process and dangerous if your knife isn’t sharp enough. If you have walnut or pecan pieces already you can skip this step.
4.(Optional) Toast your bread! For a hearty sandwich, I find that they can fall apart if there’s a lot in the middle, so toasting helps prevent this. I put my toast in the toaster oven for 2 minutes at 300 degrees. You may not need to toast for this long, again, it’s preference.
5.Add half of the mixture onto your toast and serve!
Nutrition for 1 serving: 372 calories, 10F/39.5C/37P
- Fats decrease without or with less nuts
- Carbohydrates change depending on bread/grain type
- Protein changes depending on amount of chicken
We’ve been having a little fun with some food, while being mindful to not be too big of assholes. I still enjoy eating healthy, but we’re being a little more flexible with our breakfasts and making them a little bigger…especially on lab days where I can’t bring food into the room because #dissection.
What You’ll Need
- Bread – your choice, I used Pepperidge Farm Cinnamon Raisin
- Egg whites
- Peanut Butter – your choice, I used Jif
- Half a banana
- medium sized skillet
- On both sides of the bread spread your peanut butter. I used a full serving for my sandwich so I divided it evenly on both sides. I know someone is thinking, but the fat! Yes, I know, but trust me it’s worth it.
- Slice your banana into pieces about a centimeter thick. I used about half a banana for my toast – so a whole banana for both our sandwiches.
- Put slices onto one side of the bread and close with the other side. Yep, directions for a 5-year-old. This is where the full serving of peanut butter becomes more than tasty and is useful. It holds the sandwich together because bananas are slippery.
- Preheat skillet so it’s hot for when you place your sandwich on it.
- Place your sandwich in a shallow bowl and pour egg whites over. We eat half a cup of egg whites regularly, so I measured a half cup and poured that over. By pouring the egg whites over the sandwich you ensure that it gets covered and is less likely to fall apart.
- Immediately after covering your sandwich in egg whites, bring it over to your skillet and cook for one to two minutes before flipping. You may need to use your hand to hold the sandwich together during flipping just because it’s heavy.
- If you feel that it needs a little more cooking time that’s completely fine, bread thickness and amount of egg white absorbed will change cooking time slightly.
The macros for my sandwich and toppings – left over egg whites not used on sandwich eaten on the side – were: 11F/48.5C/20P
All the items I used to make my sandwich were found at my local grocery store. They’re not fancy and in many cases people view them as bad foods. I’ll preach moderation because it’s true.
I’m interested to know if you try different nut butters and breads and how your sandwich turns out. If you make this, send me an email and let me know how it was!
Let’s talk sweet tooth.
I think most of us can agree that there are some things you hate passing up on, but at the same time you wish there was an alternative. I feel this way about doughnuts and cupcakes, but I won’t lie those are sacred and I will never try to find a replacement.
When I started flexible dieting the idea of protein cheesecake was one of the most glorious concepts ever. I’ve tried different recipes, one or two maybe posted on this blog, but as I’ve evolved in my knowledge of flexible dieting and exhausted myself in the kitchen, I realized some things can’t be completely left out just to make something healthy taste like the real thing.
Right now I’m talking about fat.
Last week, I played with a new protein powder I bought on sale – mocha cappuccino from Optimum Nutrition. It’s a whey isolate, which is different than a blend. It’s thinner for one, but it also doesn’t add fluffy or thickness like a casein blend does when mixed with other things.
To make cheesecake no- bake I couldn’t use whole eggs, but I knew I needed to keep fat somewhere otherwise the texture would be spongey and while I can tolerate that, I don’t want to if I don’t have to. This is something I’ve dealt with when making other recipes, but I’m over that nonsense. Either it needs to have some fat to be smooth or I don’t want it.
My fat source was light cream cheese, enough fat to have flavor and texture, but less than normal so that my macros wouldn’t be blown out of the water.
What happened in the kitchen was magical and I felt kind of silly for not trying to find a no-bake recipe sooner. So here it is. Play with it and let me know your thoughts!
What You’ll Need
- 8 ounces of cream cheese – I used the store brand’s light cream cheese
- Vanilla extract to taste
- 1 tablespoon Splenda – or any sweetener
- 46g of egg whites/3 tablespoons of egg whites
- 2 scoops of protein powder – I used whey isolate
- 1/2 cup plain Greek yogurt – I used 0% to bring the overall fat content down
- Keebler graham cracker crust pieces
- In a mixing bowl, add cream cheese. Put in the microwave to soften. Heat for 20-30 seconds at a time. I needed about a minute and 20 seconds.
- With a hand blender, mix the cream cheese until smooth. Add yogurt and blend. You don’t need to use 0%, but if you’re trying to keep the total fat content down then it’s highly suggested.
- When thoroughly mixed add vanilla extract. I used 2 teaspoons, but this is completely on preference. Blend until smooth.
- Add in egg whites and 1 tablespoon of Splenda. At this point it should taste like cheesecake, this is the basic form.
- Pick your protein and add it slowly while blending with the hand mixer and scraping the sides as needed. I used a whey isolate, using a casein blend may make it thicker – if that’s the case a little almond milk or water may help with consistency.
- Since I track my macros very closely I weighed the total batter and then divided by the amount of servings I wanted. For this I wanted 4. These macros are slightly rough, but it’s really the best way to be as accurate as possible.
- I divided the filling into 4 mason jars for easy storage and travel. I let them sit in the fridge for at least 2 hours before consuming.
- I topped the cheesecake filling with 1 tablespoon of crushed graham cracker from Keebler. You could also use the mini pie shells Keebler makes or Goldfish grahams.
Macros for just the filling: 9.6F/5.8C/15.5P – nutrition may vary depending on protein and cream cheese used.
Try it out and let me know how it goes! What protein do you think you would want to try using for your filling?
To celebrate the ending of prep, I went to brunch on Sunday with my boyfriend and got the most amazing pancakes ever – Blueberry Pecan and Mascarpone. I went with a large stack because YOLO and I ate the whole stack – no regrets!
I did get egg whites on the side because protein is necessary. Since we had brunch a little later than we normally brunch, we didn’t eat a late lunch or an afternoon snack. We actually took a nap when we got back home from Boston, woke up and went to the gym and then came home to make dinner. We had a pretty lean dinner – chicken and veggies, this is pretty standard for us. It balanced out the carbs from the morning, but we also like chicken and veggies. We did try a new gelato. Full fat and all. But we stuck to the serving size and enjoyed it. I was mindful of what I was eating and logged/estimated to the best of my ability. I had asked Alaina to give me some loose macros so I would have a guide and I didn’t really go over them. I used this day kind of as a refeed day, and then jumped right into my new macros on Monday to start my reverse diet.
For those of you who don’t know, a reverse diet is when you intentionally add nutrition back into your daily eating plan slowly. Many competitors do this after a show or full season of shows. It’s important that you increase slowly so that you don’t gain fat or gain weight back too fast. Everyone’s body is different and can handle different amount of nutrition at a time. This is an important step after season because stage weight isn’t always the healthiest to maintain year-round. Even those who are naturally lean shouldn’t be at stage weight all the time. Reverse dieting helps you get back to maintenance, which in some cases may be higher than where you were when you started your cut. Many think this is bro-science, but it actually makes a lot of sense scientifically if implemented correctly. There’s a number of reasons to conduct a reverse diet; while my macros never hit below 1,400 calories during prep, they were low for me. So this is something to help bring me back up to a sustainable number of macro nutrients.
This is the first time I’ve ever done a reverse diet. As you know, I’ve been losing weight for over four years so this concept is completely foreign to me. But unlike my refeeds, I’m really excited about the process of reversing and eventually maintaining my weight. This is a huge change for me and another opportunity to learning and research so I can take on the next part of my journey.
Alaina has been pretty amazing with designing my macro nutrition goals so that I was never hungry; always content, but so that I was at a point where my progress was going to be steady through prep. I knew that I would be in good hands working with her for my reverse. For the first week, we decreased my protein by 5g to keep our numbers with 1g of protein per pound I weight. We hadn’t decreased my macros for the last few weeks of prep and my protein was a little higher. This kept me full, but it’s now appropriate to adjust it. We also increased my carbohydrates by 13g. I know for some this doesn’t sound like a lot, but if you think in terms of food, this is caramel rice cake or half a banana.
When I weighed in yesterday, I was still at my show weight even with the increased in macros. This was exciting for me because it means I’m adjusting to the increase in food and my body should be able to handle more nutrition than when I started my cut.
I shared on my instagram a lot of the foods that I was consuming this week. Similar to my prep, I was able to eat out as well as eat meals I prepped at home. Throughout the week my boyfriend and I managed to cross off a few restaurants we’ve been wanting to try. We live long distance and it’s a pain in the butt because the list is forever growing, but we were able to make some good choices and have fun while he was home.
On Wednesday, we checked out Wahlburgers in Hingham. It’s the original location and it’s a burger joint, which only makes sense for them. They have a few sides that aren’t fried, but not many. As I was looking at the menu I noticed that the burgers they offer are pretty large, mostly 1/3 and 1/2 pound burgers. However, the kids menu offers a 3 ounce burger. I called to see if adults could order off the kids menu and to ask what the lean to fat ratio was for the meat they use. I was told “yes, anyone can order off the kids menu.” I was also told they use the standard 80/20 lean to fat ratio for ground beef. A quick google search told me that for 3 ounces there is 15F 0C and 22P in a serving.
Knowing what my macros are it was a no brainer to get a kids burger. This way I could eat it in true form with a bun and all. Instead of fries I got an entree mixed greens salad, which was high in volume and helped keep me full. Taking all parts of the meal into consideration I could estimate the macros and still accomplish my eating goals for the day.
On Friday, we went out to breakfast for bagels at a locally owned place that my boyfriend used to frequent in his college days. I had never been there before even though I live down the road and have lived here for four years. I know I’m ashamed too. Just like with Wahlburgers, I checked out the menu and found that they had cinnamon raisin bagels – my favorite. They also make the cream cheese there. They had a maple raisin cream cheese and I won’t lie I was sold when I saw it. I didn’t even consider another cream cheese. To find the nutritional value estimates I looked at a few chain places like Dunkin Donuts as well as brands you find in the store like Thomas’s Bagels. I took an average of what I had found and determined the macros I would use for the bagel. I did the same with the cream cheese. I usually get dressings on the side and I figured I could do the same with the cream cheese so I could portion it out myself. They actually serve it in a 2 ounce cup with is 4 tablespoons or 2 servings of cream cheese. So this was a lot easier to figure out than I thought it would be.
Alaina and I agreed that my reverse for the first week was extremely successful. I enjoyed everything I was eating. I never felt like I was having to choose one food over another. It’s the same philosophy I had during prep – it’s not never, it’s just not right now. We were able to have a lot of fun and going out for date night meant a lot. Since I’m not on prep, I was able to bring alcohol back into my daily diet. I had decided to do a dry prep because I wanted to make sure I was eating enough and not wasting my nutrition on liquids. I count alcohol and I believe that anyone serious about tracking should. For macro counting, there are a few ways to track alcohol. I deduct carbohydrates when the nutritional value isn’t provided.
For beer, many will scan into My Fitness Pal or you can easily search the number of carbs in a Pale Ale. However, for liquor, carbohydrates are converted during the distilling process. They still have “energy” or calories, so to find the macros I take the calories and divide by 4 – 1g of carbs is 4 calories. Some people deduct from fat. I prefer not to do that because peanut butter. Something like bourbon doesn’t reflect carbs because of the distilling process, however, Bulleit Bourbon has 109 calories for 1.5 ounces so for this I can determine that I need to keep 21g of carbohydrates aside for this.
Determining the carbohydrates in liquor helps me decide how I want to have a drink; is it something I want to mix or have neat. Bourbon is something I drink neat, so I don’t need to be concerned with added carbohydrates than what is determined from a serving. During a reverse it’ll be easier to fit alcohol in, but it’s not something I usually splurge on anyway. We like to do more pairings and had actually set a aside a few bottles of beer we really wanted to try post-prep.
Since this first week was so successful we’re increasing my fat by 5g and my carbohydrates again by 10g. My protein is at an appropriate level for my body weight so that will not be increasing anymore. I’m interested to see how my body handles the food this week.
As far as my workouts go, I’m still lifting six days a week. I have three days of cardio and it doesn’t exceed an hour and 20 minutes. This week my cardio is staying the same as last week. My lifts are relatively the same. We did change a few exercise sets to alternate with high and low rep weeks because I found myself exhausted after an upper body day this week and that’s not the point of my workouts, especially now. I think being a little tired is fine, but not exhausted. I’m also not cutting anymore so I want to make sure that my workouts are appropriate.
I know for some people being in the gym that many days is tough. It’s not realistic for everyone, but for me it’s my alone time. It’s the time of the day when I know my only focus is me. So this schedule works for me.
I have a few work lunches this week; one where I don’t have any control over what’s provided and another where I do. Throughout my prep I handled work events very well so I have no concerns about these during my reverse. It might be a little easier with the increase!
Below are some other photos from the week. It’s weird to see how the body adapts and changes, but I don’t mind being a walking science experiment.
Talk to you soon!