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Adam Van Winkle

Share your favorite GO-TO Meals!

Recipes! The more detail the better!
3 months ago
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.
3 months ago
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
* 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
3 months ago
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.
3 months ago
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
* 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)
3 months ago
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.
2 months ago
I start my day with a super yummy and high protein brekky. Tracking is so much easier if you have some set 'meals' in MyFitnessPal. Here are the details: Two Good brand Vanilla Greek Yogurt (170g), 1 TBSP of natural peanut butter, .5 cup of frozen black cherries or other frozen berries (thawed in microwave), and 1 scoop of collagen peptides in my coffee. I weigh it every day with a food scale. All told, its 280 calories, 29g Protein, 20g Carbs, 10g Fat . If I do nothing good for the rest of the day, I at least know that I start off with a bang!!
1 month ago
Reply to Colleen Pierre
I love this recipe Colleen. My morning shake is similar! I also add fresh ginger, tumeric and spinach and blend well.
2 months ago
Made a super quick ceviche this weekend that turned out well:
1lb fresh halibut (no skin), chopped into bit size pieces
1 cup red onion, diced, sautéed with balsamic vinegar and grapeseed oil, cool in fridge before mixing with fish
1/4 - 1/2 cup chopped cilantro (to taste)
3 medium-sized limes, squeezed
salt well to maintain freshness and to taste
mix in bowl, serve over cold rice or grain of choice
1 month ago
COSTCO Triple Berry Smoothie = 6 Servings

Plain Greek Yogurt, Kirkland, 48 oz (Whole Container)
Organic Berry Supreme, Townsend Farms, 4 Cup
Concentrated Mineral Drops, Health Ranger Store, 2 drops in each JAR just before consumption
MyFitnessPal Meal => 1/6 or 0.17 Serving = 210 CAL, 25.3g CHO, 0.5g FAT, 26.6g PRO

Layer the Yogurt & Berries in a Blender => Blend
Pour Into 6 Jars w/ lids

Arc International Luminarc Working Glass Storage Jar/Cooler with White Lid, 21-Ounce, WORK WELL

2 weeks ago
My Go-To recipes are Turkey Meatballs (easy to make and great a great protein topper for my lunch salads), High Protein Overnight Oats, and Cottage Cheese Pancakes! Recipe links are below. For the overnight oats, instead of unflavored protein powder I use vanilla and then I eliminate the maple sugar from the recipe. The pancake recipe is a game changer and I've often eaten these for dinner!

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