How to Build a Healthy Meal

If breakfast looks like running out the door with a pop tart and dinner looks like grabbing fast food on the way home, then building a healthy meal might seem a little daunting.⁣

When starting out, just keep it simple!

Start with protein.

Choose a lean source, and eat about 4-6 ounces per meal.

Add some carbs.

Choose carb sources like rice, potatoes, fruits, or grains.

Include veggies.

Any veggies you like, just be honest with yourself if you are covering them with butter, oil, or cheese!

Finish with fats.
⁣Avocados, nuts, oil, ghee, and any sources like that will make up the smallest portion of your plate.
Save this post to help build your own healthy meals.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Why Track Macros?

Why should you try tracking macros?⁣⁣
⁣⁣
𝐈𝐭’𝐥𝐥 𝐡𝐞𝐥𝐩 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐞𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐫𝐚𝐭𝐢𝐨𝐬 𝐫𝐚𝐭𝐡𝐞𝐫 𝐭𝐡𝐚𝐧 𝐣𝐮𝐬𝐭 𝐞𝐥𝐢𝐦𝐢𝐧𝐚𝐭𝐢𝐧𝐠 𝐞𝐧𝐭𝐢𝐫𝐞 𝐟𝐨𝐨𝐝 𝐠𝐫𝐨𝐮𝐩𝐬. (particularly important for protein, ladies) If you decide to follow a diet like vegan, keto, or carnivore, there’s most likely going to be nutrients your missing.⁣⁣
⁣⁣
𝐌𝐚𝐜𝐫𝐨𝐬 𝐭𝐚𝐤𝐞𝐬 𝐭𝐡𝐞 𝐠𝐮𝐞𝐬𝐬𝐰𝐨𝐫𝐤 𝐨𝐟 “𝐰𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨” 𝐟𝐫𝐨𝐦 𝐦𝐞𝐚𝐥 𝐭𝐨 𝐦𝐞𝐚𝐥 𝐚𝐧𝐝 𝐰𝐞𝐞𝐤 𝐭𝐨 𝐰𝐞𝐞𝐤. I always equate macros to finances. If you have a long term goal, then it’s best to have a plan to get there. 📉⁣⁣
⁣⁣
𝐘𝐨𝐮’𝐥𝐥 𝐡𝐚𝐯𝐞 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐯𝐚𝐫𝐢𝐚𝐛𝐥𝐞𝐬 𝐭𝐨 𝐩𝐥𝐚𝐲 𝐰𝐢𝐭𝐡 𝐢𝐟 𝐲𝐨𝐮 𝐡𝐢𝐭 𝐚 𝐩𝐥𝐚𝐭𝐞𝐚𝐮. Your protein will stay put for the most part, but you’ll be able to manipulate your carbs and fats when you get to sticking points in order to keep going OR reverse out of your diet.⁣⁣
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𝐓𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐬𝐞𝐭𝐬 𝐲𝐨𝐮 𝐮𝐩 𝐟𝐨𝐫 𝐥𝐨𝐧𝐠 𝐭𝐞𝐫𝐦 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐟𝐨𝐨𝐝, 𝐩𝐨𝐫𝐭𝐢𝐨𝐧𝐬, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐡𝐚𝐛𝐢𝐭𝐬. I don’t believe tracking macros should be a forever thing, but a tool that you can refer to as needed to reach specific goals.⁣⁣
⁣⁣
It’s not about fitting junk in your diet while hitting your targets. Paying attention to hunger/fullness, energy, and digestion is still just as important along the way too!⁣⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

WTF Is a Macro?

Ever wonder what a macro is?⁣

Let’s keep it simple.⁣

When we eat food, it has to be broken down before it can be used for energy.⁣

Carbs, fats, and proteins are the main (macro) nutrients we use for energy.⁣

𝐂𝐀𝐑𝐁𝐒 𝟒 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
rice – oats – breads – tortillas – cereal – fruit⁣
Whether you are attempting fat loss or muscle gain, carbs usually make up the highest percent of your calories.⁣

𝐅𝐀𝐓𝐒 𝟗 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
avocado – nut butter – olive oil – eggs⁣
Fat is generally a lower percentage because it is more calorically dense than proteins and carbs.⁣

𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝟒 𝐂𝐀𝐋/𝐆𝐑𝐀𝐌⁣
chicken – fish – egg whites – protein powder⁣
During a diet, you’ll want to increase your protein intake to reduce muscle loss.⁣

Your body needs energy for exercise.

Your body needs the correct ratio of carbs, fats, and proteins to function at its best.⁣

Wanna dive a little deeper into macronutrients? Check out my detailed post “WTF is a Macro? Bioenergetics & Metabolism“.

Ready to start your plan and make real sustainable progress towards your goals?

Snag your spot in The Warrior Program!

Or contact me here:

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

How Do I Start Eating Better?

If you’re starting a fitness journey, chances are you’ve found yourself asking “How do I even get started eating better?⁣”

𝐃𝐨𝐧’𝐭 𝐠𝐞𝐭 𝐜𝐨𝐧𝐬𝐮𝐦𝐞𝐝 𝐛𝐲 𝐭𝐡𝐞 𝐝𝐞𝐭𝐚𝐢𝐥𝐬:⁣
Don’t worry about exact macros, meal composition, or even timing.⁣

𝐏𝐚𝐲 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐭𝐨 𝐟𝐨𝐨𝐝 𝐜𝐡𝐨𝐢𝐜𝐞𝐬:⁣
Make good proteins, veggies, fruits, whole grains, and healthy fats your base.⁣

𝐏𝐫𝐞𝐩 𝐰𝐡𝐞𝐫𝐞 𝐢𝐭 𝐬𝐞𝐞𝐦𝐬 𝐢𝐦𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞:⁣
Look at your schedule, if you need to prep a healthy breakfast or lunch to stay on track do it. If you’re on track all day but fall apart at dinner time, then prep for that.⁣

𝐃𝐨𝐧’𝐭 𝐠𝐨 𝐭𝐨 𝐞𝐱𝐭𝐫𝐞𝐦𝐞𝐬:⁣
That’s when you’ll find yourself feeling starving with no energy.⁣

Beat yourself at this game!⁣

Ready to dial in your nutrition and make real sustainable progress towards your goals?

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Fitt By Witt’s Healthy High Protein Mac n Cheese

Holidays gone healthy! This recipe was better than I imagined and will definitely be a staple for future holidays, get togethers, and BBQs!

Ingredients:

1 box Banza pasta

1 1/2 cup fat free cottage cheese

8 oz shredded cheddar cheese

1/2 cup nonfat plain greek yogurt

1/2 cup nonfat milk

1/4 cup grated parmesan cheese

2/3 cup plain baked breadcrumbs

Salt, pepper, and garlic powder to taste!

Instructions:

Preheat over to 375 degrees.

Cook the Banza pasta for the shortest time possible on the instructions.

While pasta boils, combine all other ingredients except breadcrumbs in a mixing bowl.

Drain pasta and add to baking dish.

Mix in the cheese mixture.

Add breadcrumbs evenly on top.

Bake for 35 minutes or until golden brown and bubbling!

The recipe makes about 8 servings and is great for parties or even to stock the fridge for the week.

Alex has passionately shared her health and fitness journey on Instagram and I’m so thankful to have met her! Go follow her page @fittbywitt to laugh, be inspired, and of course find more great recipes like this!

Ally Powers’ Pumpkin Protein Bites

I’m always looking for pumpkin recipes at this time of year so I was ‘pumped’ to try Ally’s Pumpkin Protein Bites! I’ve tried to make these before, but Ally’s are hands down THE best!

Ingredients:

  • 3/4 cup PB
  • 2 cups oats
  • 2 scoops (1/2) cup BPN vanilla whey
  • 1/4 cup maple syrup (I used sugar free)
  • 1/2 cup pumpkin puree
  • Cinnamon to taste
  • Chocolate chips (as many as your heart desires)

Instructions:

All you have to do is combine the ingredients into a mixing bowl, and roll them out into balls.

Let them refrigerate for a little bit before digging in. You can also keep the leftovers in the fridge for later.

I did a taste test mid-recipe and decided they tasted great all on their own, so I left out the cinnamon and chocolate chips this time!

Ally is a marathon runner and breakfast enthusiast! So you know her recipes will keep you fueled and fit. Check out her blog Fit Infused Foodie or head to her Instagram @_ally_nicole for more great meal ideas!

Ewan’s Worcestershire Ground Beef (or Turkey)

I had a large package of ground turkey that needed to be cooked TODAY. So I opted to use that and let me tell you, this recipe came out just as well! It makes 3-5 servings and is great for meal prep!

Ingredients:

  • 1 lb Lean Ground Beef (or turkey)
  • 8 oz Sliced Baby Bella Mushrooms
  • 1 White Onion
  • 1 bag of Spinach
  • 2 tbsp Soy Sauce
  • 2 tbsp Worcestershire Sauce
  • 1 clove minced garlic

Instructions:


1). Dice your onion & garlic.
2). Add extra virgin olive oil into a pan, once warm add onion & garlic. Sauté for a 2-3 minutes.
3). Add mushrooms & continue to sauté. Once golden add ground beef.
4). Once the ground beef is browning add soy & worcestershire sauce.
5). Once relatively fully cooked add in spinach which will cook down.
6). Serve as is or over jasmine rice.

My house smelled so good after making this, that it was honestly hard to plate before everyone wanted to eat it! Hence the little hands reaching for it! It’s also protein packed making it awesome for recovery.

Ewan is a student athlete at Washington College and inspires our BPN team with his daily dedication to be his best. For more great recipes like this one head over to his Instagram @ewantemple.fit. 👊🏼

Harrison Zacher’s Sesame Chicken

This recipe is straight from my BPN teammate Harrison Zacher! He helps men and women burn fat without sacrificing their social life. This recipe is definitely one that’ll impress your friends without forgoing on flavor, so give it a go at your next get together!

Ingredients:

8oz Raw Chicken Breast

1tbsp (14g) Sesame Oil

25g Honey

20g Sriracha (Use 10g if you don’t like spice)

15g Reduced Sodium Soy Sauce

5g Minced Garlic

Scallion (amount based on your preference)

Sesame Seeds (optional garnish)

Instructions:

1. Warm up the sesame oil, soy sauce, sriracha, and garlic in a frying pan on a low-medium heat while you add in the chicken breast as you cut it into cubes. Cook for 3-5 minutes covered to prevent the oil from splattering.

2. Add in the honey. While mixing every 2 minutes, cook an additional 5-12 minutes depending on how “carmelized” or charred you want the chicken. I cooked mine for a long time because the carmelization/char adds a lot of flavor. The oil won’t let the chicken dry out. Just make sure it’s not raw.

3. Garnish with the scallion and sesame seeds.

To learn more about Harrison check out his Balanced Lifestyle Blueprint Program!

4 Ingredient No Bake Energy Bites

Yes, you are correct. This is the Walmart edition! Because you know ya girl loves to shop at Wally World. In fact, I’d like to think that if I ever did become rich and famous some day, that I would still buy the Equate brand toothpaste and Great Value brand spaghetti… but that’s besides the point.

This recipe is super simple and chances are, you have most of the ingredients in your pantry already! That’s kind of how this recipe came to be.

Now I will say, you can EASILY swap the powdered peanut butter for (1/2 cup) regular peanut butter or even protein powder, like one of the amazing flavors from BPN. Let’s dig in!

INGREDIENTS

1 cup oats

1/4 cup powdered peanut butter

1 container greek yogurt

1 tsp cinnamon

INSTRUCTIONS

Mix oats, powdered peanut butter, and cinnamon.

Fold in greek yogurt… this part takes a while!

Once you’ve got your mixture formed into a dough, you can begin scooping it out to form the energy bites! I used a tablespoon to spoon out even amounts for each bite.

There ya have it, 4 ingredient no bake energy bites. The best part about this recipe is how flexible it is. Next time I may use a different flavor of yogurt besides what I had on hand. It would be easy to toss in some chocolate chips or almonds too!

As always, let me know if you tried this recipes by tagging me in your creations over on Instagram @littlewarriorfitness. Enjoy!

My Childhood Cincinnati Chili

Ok so I wanted to wait until “cold” weather hit here in Florida to bust out the chili recipe, but the calendar says it’s fall so it’s time!

Ingredients:

1 package ground beef

1 yellow onion

3 cans diced tomatoes (with oregano & basil)

Vessels:

Spaghetti

Tortilla chips

Shredded iceberg lettuce

Optional Toppings

Sour cream

Shredded cheddar cheese

Instructions:

Brown the yellow onion in a frying pan.

Add the ground beef and cook until done.

Combine beef and onions with 3 can of diced tomatoes in a large pot and let simmer.

Choose your vessel, choose your toppings, and enjoy!


My family has always served Cincinnati Chili three ways, over spaghetti, as nachos with tortilla chips, or my mamas healthy way over shredded iceberg lettuce.

Now I know I said choose your toppings, but let’s be honest chili is served best with both!

I hope you’re able to cozy up with this warm fall recipe. Pull it out for a football game, lazy Sunday, or a weeknight dinner. If you make it, share it with me @littlewarriorfitness! I’d love to see your creations!