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2021 DIALED HEALTH SHRED

30 Day Fat Loss Challenge

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Adam Van Winkle

Share your favorite GO-TO Meals!

Recipes! The more detail the better!
I'll start this thread off with a couple of salads I picked up from watching Derek's IG stories last year.
I like to add these as recipes in My Fitness Pal to make it easier to track my go-to meals. I still measure and weigh all the ingredients but this way the ingredients are entered as one meal and ready to go so I can easily add it to my food diary.
Strawberry/ Chicken salad with parmesan cheese : Calories per serving 304, Carbs 25g, Fat 13g, Protein 13g
(Makes two servings)
* 1 cup shredded chicken
* 2 cups loosely packed butter leaf lettuce (or your preferred leafy green)
* 1/4 cup thinly sliced red onion ( I often forget this part)
* 1/2 cup thinly sliced strawberries
* grated parmesan cheese to taste
Dressing
* Juice of 1 lemon
* 2 table spoons honey
* 1 table spoon white or apple cider vinegar
* 1 tablespoon olive oil
* fresh thyme if you have it

*** Notes:
I make this on short notice quite often. I usually just use Olive oil and a good quality balsamic vinegar for the dressing instead. I also like to switch it up and use feta/ goat cheese in place of the parmesan when
Mixed Greens with Parmesan cheese and fresh black pepper: ( One Serving) 340 Calories (roughly) 26g Protein, 20g fat, 12g carbs
* Big ol handful of mixed salad greens
* 4 ounces shredded chicken (I usually go with breast for salads)
* 1 tablespoon of parmesan cheese
* fresh ground pepper to taste
* 1 tablespoon each olive oil and your favorite balsamic vinegar for dressing
***The nutritional values were derived from inputting the ingredients into my fitness pal one at a time. Make sure to watch the olive oil as it is easy to over do it.
Beets and Greens salad Calories per serving: 167, Carbs 9g, Fat 14g, Protein 2g (not counting optional toppings)
(Makes Two Servings)
* Big ol handful of salad greens (spinach or other darker greens work well here)
* 1 cup cooked beets cut into chunks
Dressing
* 2 tablespoons olive oil
* 1 tablespoon Dijon mustard
* Juice of 1/2 a lemon

Optional toppings/ sides:
* Pita Bread
* Crumbled goat cheese ( my go to when packing lunch for work)
* Poached egg (my favorite when I am at home)
This one is my favorite "Big ride day" breakfast. It sticks with you for a while and always leaves me feeling strong!s
There are many ways to make this so once you find your favorite way of making it, add to your recipes for easy tracking.
SWISS MUESLI : Cal per serving 480, Carb76g, Fat 15g, Protein 19g, Fiber 10g

*Old fashioned rolled oats
* One cup milk
* 1/4 cup yogurt
* 1 small apple cored and shredded (cheese grater works great)
* 1/4 cup chopped nuts of your choice
* ground cinnamon to taste
Add it all together, cover it and put it in the fridge overnight so its ready to go in the morning!

Notes: While the apple alone usually provides enough sweetness for me, you can always add some honey or maple syrup.

Another way to go it to just buy the Bob's Red Mill brand pre mixed muesli and just add milk, yogurt and shredded apple to simplify things.

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