• Jake Shaw

3 Recipes to get you back on track after a long Summer of Binging!



It's time we sit down and really look at the big picture. Truth is, you cannot out eat a shitty diet and that's a fact.


Another fact; If you are in the market of losing weight, the only way to lose it is to be in a calorie deficit.


"But Jake, how do I know what i a good number for me to aim for if I want to start taking this whole weight loss thing seriously?" Math never fails (as badly as we all dislike math, it is science and science ALWAYS wins)


So I've decided to make it easy on you.


Grab a seat, follow the guidelines, them enjoy some healthy recipes to kick-start your mission.


Guidlines:


1. Females (Multiply your bodyweight times 11 to find you estimated metabolic rate) *Calories burned daily minus exercise*


2. Males (Multiply your bodyweight time 12 to find your estimated metabolic rate)


Example: 150x11 = 1,650kcal/day


Let's say I consumed 3,000 kcal/day. I would be at a surplus of 1450 kcal, correct?


But what if I workout and burn 300 calories? 1150 on the day. and if there are 3500 kcal in a LB of fat, than that would be 1/3rd of a LB a day. and if you eat 1,650kcal x 7 days, you get 11,550 and you only burn 300 x 7, you get 2100.


so, 11,550 - 2,100 = +9,450 and that s just about 3 lbs a week that you're up. Now there are bodily functions and such that also play a factor but I wanted to use this as a demonstration to illustrate how easy it is to gain weight and how difficult it could be to lose?


There is a lot more that goes into this and every body is different. I want to switch gears and share with you some healthy recipes, that you may already be using a version of, that will help you minimize your total calorie consumption throughout the day!




CAULIFLOWER HASHBROWN EGG CUPS:


Macros:

Calories- 88

Protein - 8g

Carbs - 2.2g

Fats - 5.4g

Fiber - 1.2g



how to make cauliflower hash brown egg cups


Process a whole head of cauliflower (stalk and leaves removed) in two batches until it resembles a ‘rice.’ A couple pulses for about 30 seconds, you should end up with just over 3 cups of cauliflower rice.Pour the ‘rice’ into a microwave safe bowl and heat through for a good 8-10 minutes. Alternatively lightly steam until it becomes soft and, well, smushy. (You may have around 1/2 cup left over, which you can save for later.) Squeeze as much liquid as you can out of your cauliflower, or the cups will be soft and may fall apart after baking. You can use paper towels (be prepared to use a few doubled up), a cheesecloth or a tea towel just make sure you squeeze out as much liquid as you can.


Bake them in your oven until they’re all golden and the aroma in your kitchen has changed from cauliflower to golden melted cheesy smells. Remove from the oven; break your eggs into each cup (make sure they’re small-medium sized eggs or you will have egg whites spilling out everywhere and all over the place. How do I know that? Um…doesn’t matter), and return to your oven for about 15 minutes or until the whites are set and the yolks are to your liking.


15 Mins = Prep

20 Mins = Cook

35 Mins = Total Time




ONE PAN BLACKENED COD, SWEET POTATOES, ZUCCHINI



Macros:


Calories - 303

Carbs - 33g

Fat - 5g

Protein - 35g



- Preheat the oven to 400 degrees.


- Mix together all the spices to create the blackening season. You could also use store- bought blackening seasoning if you prefer.


- Toss the sweet potatoes with olive oil and about half of the blackening seasoning. I like a lot of the seasoning but you may want to use less depending on how much spice you like.


- Cover a baking sheet with foil and spray with cooking spray. Spread the potatoes on the baking sheet in one layer and place in the oven. Cook for 20 minutes.


- After 20 minutes, push the sweet potatoes to one side of the baking sheet and add the fish, zucchini, and summer squash. Sprinkle with blackening seasoning. Return to oven and cook for 8-10 minutes until fish is flaky and cooked through.



CARNE ASADA TACOS




Macros:


Calories - 506

Carbs - 48g

Fat - 22g

Protein - 32g


Whisk vinegar, chili powder, oil, 2 teaspoons salt and garlic powder in a 9-by-13-inch baking dish. Add steak and turn to coat. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.Make salsa about 20 minutes (and up to 2 hours) before cooking the meat: Gently combine tomatoes, jalapenos (or chiles) to taste, onion, cilantro, avocado, lime juice and the remaining ¾ teaspoon salt in a medium bowl.Position rack in upper third of oven; preheat broiler.Place the steak on a rimmed baking sheet (discard the marinade). Broil 3 to 4 minutes per side for medium. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice against the grain. Serve the steak wrapped in warm tortillas and topped with the salsa and cheese.

Make Ahead Tip: Marinate the steak (Step 1) for up to 1 day. Prepare the salsa (Step 2) up to 2 hours ahead.Tip: Cotija cheese, also called queso añejo or queso añejado, is an aged Mexican cheese similar to Parmesan. Find it near other specialty cheeses or in Mexican grocery stores.Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.To warm tortillas, wrap in barely damp paper towels and microwave on High for 30 to 45 seconds or wrap in foil and bake at 300°F until steaming, 5 to 10 minutes.




There you have it! 3 easy recipes to try out the rest of this week or whenever you have time. They are macro-friendly and will definitely give you some flexibility with the rest of your diet! Eating healthy doesn't mean eating blandly. Spice it up and add some flavor to the boring meals you're currently forcing yourself to eat.


Remember, the numbers never lie. take the guess work out of your healthy conquest and make the right choices, starting today! For those who still find it a bit overwhelming, I offer programs for those local or out of state through my custom app! email me or dm me on social to connect and get started on a journey you won't regret.


bstfitness365@gmail.com


(Links to all my social media pages are on the home screen of this website, Top and/or Bottom)


Sincerely,


Jake

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Jake Shaw, CPT

 

bstfitness365@gmail.com

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