Thursday, June 9, 2016

Teriyaki Turkey Meatballs

After posting about these in last weeks WIAW post I had a ton of requests for the recipe, so I made it again this week and here it is! This recipe is really easy and quick and makes enough for leftovers too, in fact this is that I'm about to eat for lunch today. If you are doing my Get Lean with Little B program or just counting macros in general I've included approximate macros for the meatballs down below. 

Ingredients
1 package 93/7 lean ground turkey (You can probably use beef or chicken too)
1/2 cup Panko breadcrumbs 
1 whole egg 
1 tsp ginger powder
1 T minced garlic 
1/2 tsp garlic salt
1/3 cup Kikoman Teriyaki sauce or sauce of choice 
1/4 cup soy sauce or Tamari  




Directions:
1. Place meat, breadcrumbs, egg, and spices in a mixing bowl and mix well. 
2. Spray non stick spray in a non stick pan and allow pan to start warming up. 
3. Make 1 inch sized meatballs with mixture and begin placing in pan. 
4. Cook about 5 minutes or until the underside of the meatballs start to brown. Flip each meatball and continue the process until all sides are cooked. 
5. Pour soy sauce and teriyaki sauce evenly over the meatballs with the heat still on. Allow about 2 minutes for  sauces to caramelize- be sure to keep moving the meatballs around. 
6. Serve with basmati rice and green beans or sides of choice. 

Macros for a 3 oz portion: 
16 protein 
11 carb
6 fat 


Wednesday, June 8, 2016

What I Ate Wednesday + Current Macros

How is it already Wednesday again!? Holy cow. Unfortunately this Wednesday hasn't been the greatest since I woke up feeling sick. Sore throat, sinus pressure, and NO energy. I went to the gym this morning to do Week 2 Day 3 of Get Lean with Little b, thinking maybe I just didn't get good sleep, but I barely made it through my workout and can tell now there's definitely something going on. If I wake up feeling the same way tomorrow I'll take the day off from the gym and give my body some time to rest and get better. 

Here's what my day looked like yesterday: 
Breakfast- Egg white scramble with onion, jalepeno, tomato, turkey bacon and turkey sausage 
PWO- strawberry banana protein shake 
Snack- cottage cheese, 1 packet of Quaker lower sugar oatmeal and an apple 
Lunch- Salad bowl with chicken, black beans, brown rice, and wholly guacamole
Dinner- Cod fish tacos and fat free refried beans 
Dessert: Arctic zero (not pictured) 

Macros:
115g protein
220g carb
33 fat 

Wednesday, June 1, 2016

WIAW + My Current Macro Plan

Time for another round of What I Ate Wednesday! Feels great to be back on track with food and eating all my go-to's again, although I do miss the croissants. 

As far as my macros go, I'm going to start slowly increasing them as of this week mostly because I don't want my body to adapt to the macros that I've been using for the past 6 weeks or so. They are on the lower side for me, and while I feel totally fine as far as quantity goes, I do feel like I'm almost too stringy looking and don't have the fuller look especially in my arms that I like to have. It's always so hard to find the balance between staying summer lean and keeping the fullness I like to have and is something that I am always on the fence about. So, the goal is to start slowly increasing my calories week by week while still staying lean-- basically if I start to notice any big movement on the scale or my clothes start fitting differently, I'll scale back but otherwise I'd like to bump up my calories an additional 150-200 over the next couple months. I'll keep you updated on how it goes! 


Meal 1- Hash browns, egg whites, turkey bacon, and turkey sausage. 
Meal 2- PWO- mini wheats with almond milk and MRM whey protein.
Meal 3- Leftovers from last nights dinner which was just chicken, roasted potatoes and a green salad.
Meal 4- Yogurt with 2 pumpkin muffins.
Dinner- Teriyaki meatballs with basmati rice and steamed snow peas. 

Enjoy the rest of your day! 

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