I love flexible 'dieting' (eating/lifestyle) and getting to have fun with my macros, even while on comp prep, and even on poverty macros… aka low ass macros that no one should ever have to be on. Again, only reason I'm this low is thanks to my old coach, who ran my metabolism to the ground by dieting me too hard and too fast. I've done the eating the same 6 things day in, day out, for 20 weeks plus straight and that shit is for the birds. 'Dieting' doesn't have to be boring. It should be sustainable for the long run. Something you can keep up with during summer and winter… all year long, by increasing/decreasing food amounts but not food selections. DON'T BE BORING! Stop limiting yourself to certain foods. You have sooooo much to play with, enjoy different foods in moderation and stop depriving yourself. That doesn't mean to go eat an entire box of cookies or a family sized bag of chips, but a few here in there will not hurt. I know plenty of people that utilize pop tarts, cookies, chips, etc and are shredded.
THANK YOU, to my long time friend since middle school, STEPHANIE!! For informing me about all the yummy secrets that help while on poverty macros and always helping me during prep my whole prep. She has been a life-saver and is the #foodpornqueen; you should check her out on IG @im_notyourtype
So, while on comp prep, my macros are pretty low at this point, so it's all about getting creative with what I can. Most meals I have just lean proteins & veggies, so I can save more carbs for my fun little treats. Even on my higher carb days, I try to get a lot of my carbohydrates from vegetables and fruits to get a good fiber intake- I always aim for 25+.
^this is how most of my meals look. I don't eat pancakes and proyo and treats all day long. I eat a lot of whole foods not only because it's healthy, but I love and enjoy them too. It's nice not having to eat this for all 6 meals. Pictured is 4oz chicken breast, 85g green beans and 2c blended/mashed cauliflower.
185 calories/ 13c, 2f, 26p, 4fiber
yes, vegetables have carbs and calories.
I tend to eat 6 small meals, half out of habit, half because I'm always hungry. But you don't have to. You can eat 2 giant meals, 10 small meals, 3 meals, whatever works for YOU, as long as you are hitting your macros to reach your goals.
Anyways, here are my little creations so far…
Not sure if you will notice, but I use #Isopure Cookies & Cream for most of my stuff. I bought a 7lb bucket :O but it's also zero carbs, 1g fat, 25g protein and only 105 calories for 1 scoop of good quality protein. It just happens to go with everything too. You can substitute any of the protein parts with whatever you already have. No need to go and buy something new.
For more, you can follow me on IG @coralsuarez
PANCAKES
My pancake recipe is the same every time-
I justchange the toppings around
-1/4c oats
-180g egg whites
-1tsp baking powder
-1oz FF Greek Yogurt
-1/2 scoop Isopure cookies & cream protein powder
(you can use whatever)
-cinnamon/stevia drops to taste
-vanilla, butter, or coconut extract if you want
(i love the butter extract)
*238calories, 15c/1f/39p/2fiber*
The above is just the pancake macros- makes about 2 fluffy medium pancakes.
I like to make the mix and let it soak in the fridge for an hour or two, usually the duration I'm at the gym and I can come home and like to make these post-workout.
Topping:
100g fresh strawberries
cinnamon to taste
dash of unsweetened shredded coconut
5g FF whip cream (5 calories, 1g carb)
12g PB2 chocolate
Walden Farms pancake syrup
Topping:
1oz FF Fage Greek yogurt mixed with 15g Earth Balance Coconut Peanut Butter
5g FF whip cream
cinnamon to taste
Walden Farms pancake syrup
Topping:
1oz FF Fage Greek yogurt mixed with 4g Cellucor cor-fetti cake batter protein powder, some water (~1tbsp) & 1-2 drops liquid Stevia
50g fresh strawberries
cinnamon
Walden Farms pancake syrup
I could definitely be having way more fun with toppings… but that'll come after my competition!! For now I'm keeping it simple and staying focused. So HAVE FUN with the toppings!! Peanut butter, chocolate chips, Gold Fish flavors, ice cream, graham crackers, marshmallows, pop tarts, idk get creative :) a little treat on top of a protein pancake will not hurt you.
MODERATION. BALANCE. LIFESTYLE.
HAPPY <-> HEALTHY!
PROTEIN FLUFF
Cookies & Cream Protein Fluff
-3/4 scoop of Isopure cookies & cream pp
-1 & 1/4 c water
-handful (4-5) of ice cubes
-1&1/2 tsp xanthan gum (important to fluff)
blend/liquify/puree for about 5 mins
topping: 5g FF whip cream, cinnamon, unsweetened shredded coconut
This would be protein fluff! Basically a huge volumized protein shake. As you can tell… I have a huuuge sweet tooth. I could care less about chips and salty stuff… I need my fix of sweet stuff every day. If made right, this stuff tastes just like pudding to me. The xanthan gum makes it fluffy with VOLUME to make you feel like you're eating more, even though it's basically the same ingredients as a regular protein shake.
I'm still experimenting with different fluff recipes, because just like pancakes, you can add a bunch of stuff and have fun with it.
Change it up:
*Substitute 1/4-1/2c of water with FF plain, regular or greek yogurt
*Use FROZEN fruit (strawberries/berries) instead of ice cubes
Topping:
1 Quest peanut butter cup
WF caramel syrup
cinnamon to taste
Most of the time I eat it out of blender…
#lazy or #hangry ?
-1 scoop Cellucor cor-fetti cake batter pp
-1 tsp xanthan gum
-1/2c FF plain yogurt
-1/2c water
-handful of ice cubes
(decent, but not a fan of using this protein for fluff)
Sooo pretty in the blender haha.
I use the 'puree' mode for a while then the 'whip' mode.
-1 scoop Optimum Nutrition Chocolate Peanut Butter pp
-1tsp xanthan gum
-1/4c FF plain yogurt
-3/4c water
-5 ice cubes
173 calories/ 11c, 2f, 27p, 2fiber
*They are all around those macros…
depends on what you put in it.
PROYO
I would eat this all day every day if Greek yogurt wasn't $$$$
HEAVEN IN MY MOUTH is what it's called!
-6oz FF Fage Greek yogurt
-1/2 scoop Isopure cookies & cream protein powder
topping: crushed almonds, unsweetened shredded coconut, cinnamon
that's it!! it's so good.
high in protein/ low in carbs & fat!
Ok, I just had this...
THIS was absolute heaven LOL.
-6oz FF Fage Greek yogurt sweetened with liquid stevia & cinnamon
-2 marshmallows
(forgot how yummy they are!)
-1 Fiber One Chocolate Fudge Brownie
-sprinkles to make it cute
normally, I would add in some protein powder, but I didn't have macros left
#fitgirlproblems
*230calories, 34c, 3f, 19p, 5fiber*
One I'm making later…
*not pictured*
-6oz FF Fage Greek Yogurt
-3~4g Isopure Cookies & Cream pp
-1/4 low fat graham cracker
-1 marshmallow
-14g Nuts N More Chocolate PB
-unsweetened shredded coconut
-sprinkles
Again, change around the protein powder flavor and toppings!
#simplicity at it's finest.
Hope it gave you some ideas as to how you can make easy treats without going overboard. Moderation and self-control, people! If I can make this stuff while on bikini comp prep, you can definitely make some stuff, probably even better because you most likely aren't on low ass calories.
Next post will be a non-sweets one, on other simple meals. Sweets is just something that's definitely been on my mind as the weeks go by and I get closer to my competition.
Man, I cannot wait to reverse diet!!
You will see some crazy-fun creations then :)
xoxo
IG @loveliftdrift
suarezcoral@hotmail.com
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