3/15: CoPY MY MENU!

Written By Aubrey Howe

Coffee:

  • Double Espresso Dolce (put a little honey and salt in the bottom of your espresso cup so it brews over top!)

  • ½ cup Farilife milk

  • 2 Tbsp Too Good Vanilla Creamer

Preworkout Snack: Cadbury Egg Protein Ball

(makes 16 balls – 1 ball is 15c, 10f, 8.7p each)

  • 1 medium banana (mashed)

  • 1 cup peanut butter (melted)

  • 2 Tbsp honey

  • ½ cup quick oats

  • ½ cup almond flour

  • 60g (two mini bags) cadbury eggs, crushed

  • 2.75 scoops Clean Simple Eats vanilla protein powder (code AUBREY)

(Recipe Note: To decrease the carb/fat content in this recipe, you can actually omit both the oats, as well as the almond flour. It turns out great, the texture will be very pb heavy, similar to a perfect bar!)

Breakfast:

Bronco High Protein Bagel Sandwiches

Lunch: Buffalo Cauli Chicken Bake

(1 serving/200g is 9c, 11f, 30p)

  • 3, 10 oz cans premium white chunk chicken breast in water (you can also used boiled, rotisserie, etc)

  • 3, 10 oz bags of Green Giant frozen riced cauliflower (use 5 cups if using fresh)

  • 1/3 cup buffalo sauce (this is not spicy at all, use 2/3 if you like it spicier)

  • 1 packet dry ranch seasoning

  • 2 cups sharp cheddar cheese

  • 8 oz '1/3 less fat' cream cheese

Instructions:

  1. Preheat the oven to 350 degrees.

  2. Microwave the riced cauliflower according to the bag.

  3. Drain the canned chicken breast.

  4. Combine the cauliflower, chicken, buffalo sauce, ranch seasoning, cream cheese, and 1 cup of cheddar cheese in a large bowl.

  5. Pour mixture into a 9x13 greased baking dish and bake for 35 minutes.

  6. Pull the casserole out of the oven, add remaining cheese and bake for 2 more minutes until cheese is melted.

Dinner: Buffalo Chicken Wrap

(1 wrap is 32c, 22f, 42p)

  • La Banderita Carb Counter Wraps

  • 4 oz grilled chicken tossed in 2 Tbsp buffalo sauce

  • ¼ cup coleslaw 

    • 1 bag coleslaw mix

    • ½ cup light mayo

    • 2 Tbsp ACV

    • 1 Tbsp sugar

  • ¼ cup low fat cheddar cheese

  • 2 Tbsp Ken’s Steakhouse Lite Ranch

Dinner: Street Corn Sweet Potato Bowls

(from @brookemason – she has great recipes!)

  • 1 lb of ground turkey (we did 93% lean)

  • 1 packet taco seasoning

  • 3 cubed sweet potatoes

  • 1 bag fire roasted corn (birds eye)

  • 2 jalapenos, finely chopped & seeds removed

  • 3 Tbsp cilantro

  • 1 avocado, cubed

  • Juice of 1 lime

  • ½ cup cottage cheese, blended

  • 3 Tbsp cotija cheese

  • 1 tsp tajin

Instructions:

1. Spray sweet potatoes with oil of choice, season with s&p, roast at 400 for 40ish mins!

2. Brown ground turkey on medium heat, season with taco seasoning

3. Mix corn, jalapeño, cilantro, avocado, lime juice, cottage cheese, cotija, and tajín

4. Add a serving of all 3 to a bowl and top with hot honey and cilantro!

  • Add another serving of cottage cheese for extra protein!

Preworkout Snack: Cadbury Egg Protein Ball

(makes 16 balls – 1 ball is 15c, 10f, 8.7p each)

  • 1 medium banana (mashed)

  • 1 cup peanut butter (melted)

  • 2 Tbsp honey

  • ½ cup quick oats

  • ½ cup almond flour

  • 60g (two mini bags) cadbury eggs, crushed

  • 2.75 scoops Clean Simple Eats vanilla protein powder (code AUBREY)

(Recipe Note: To decrease the carb/fat content in this recipe, you can actually omit both the oats, as well as the almond flour. It turns out great, the texture will be very pb heavy, similar to a perfect bar!)

Snack: 

  • Built Bar (LOVE strawberry! Top with pb & flaky salt!)

  • Clear Protein (Pineapple passion & sour watermelon are my favorites!)

Supplements I take daily! 

  • Creatine (I take 3 a day! I love sour peach & sour cherry!

  • Nello (I take this every night! I love blue coconut & pina colada!)

  • Preworkout (cherry lemonade is the best!)

  • Ritual Prenatal (code: AUBREY25)

Aubrey Howe
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