We just wrapped up or July 30 Day Fat Loss Cut and so many inspiring stories came from the participants. They learned how to ditch restrictive “diets” and how to incorporate all the foods they love into their fat loss plan. This is Food Freedom!
Meet Donna Hills Hughes. Read her testimonial…..as you can see losing weight doesn’t have to be restrictive or hard. Plus she was our cash winner in the group for the most inspirational transformation. 
If you want to learn more about Food Freedom while losing body fat/weight, then run and grab the last spot open for Macro Coaching! www.fitfoodiechicks.com > click on Macro Coaching Subscription. These spots go quick, so run! Otherwise you can get on the waitlist for the next open spot.
Who doesn’t love a good diner favorite?! Basically anything toasted with melted cheese is going to be good, but there is something so nostalgic about a simple tuna melt! Throw a pickle and some chips on the plate and how can you not be happy!
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Tuna melts
(Makes 3)
* 3 (5 oz.) cans chunk light tuna in water, well drained.
* 2 Tbsps. light mayonnaise
* 2 Tbsps. nonfat plain Greek yogurt
* 1 Tbsp. dried minced onion
* 1/4 tsp. ground mustard
* 1/4 tsp. garlic salt
* 1/8 tsp. onion powder
* 1/8 tsp. ground black pepper
* 6 slices light bread (about 45 calories per slice)
* 6 slices cheddar cheese, sliced thin (about 64 oz. total)
Pre-heat a large skillet, griddle or grill pan over medium heat. In a medium bowl, combine tuna, mayonnaise, yogurt, onion, mustard, garlic salt, onion powder and black pepper. Mix well. Spray pre-heated pan with cooking oil and add 3 slices of bread. Place one slice of cheese on each. Top each with about 3.7 oz. of tuna salad, one slice of cheese and top with remaining bread. Cook about 2-3 minutes or until the bread is toasted and golden brown. Flip and cook on the other side for 2-3 minutes or until cheese is melted, sandwich is warmed through and bread is toasted and golden brown on both sides.
*Covering the pan while it cooks or using a grill/panini press, will reduce cooking time.
1 sandwich:
364 Calories
42P | 12F | 23C
Pre-Logged in My Fitness Pal as:
“FFC Tuna Melts”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
HOW LONG IS IT GOING TO TAKE BEFORE I SEE RESULTS?
That is one of the top questions we receive! There are many factors to this answer and most important….not every body is going to respond the same.
Here is some truth:
THE ONES THAT SUCCEED THE MOST DO NOT FOCUS ON THE RESULT OR A SPECIFIED TIME FRAME.
THE ONES THAT SUCCEED THE MOST TRUST THE PROCESS & FOCUS ON THE JOURNEY!
*CONSISTENCY IS KEY! That means being 100% compliant with your plan for at minimum 2 weeks and better at 4 weeks before you expect any changes.
100% COMPLIANCY falls across all aspects of your plan:
★Macros – most important your Calorie goal and Protein goal
★Water intake – meeting your minimum daily consumption
★Steps – your daily activity makes a huge difference
★Workouts (if any) – if you have a workout plan, being consistent on following the plan (and more is NOT better)
Got it? BLINDERS ON & LFG!!
Pic is of FFC client Nicole. She’s killin it!!
Not a huge fan of the “golden arches” over here…but When it comes to a quick handheld sweet and savory breakfast option, the McGriddle is hard to beat! Compared to the original, that has 550 calories and only 19g of protein, I would say this is a definite upgrade and will save you a trip to the drive through!
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Sausage and Egg McGriddle Copycats
(Makes 6)
* 3/4 c. egg whites
* 2 Tbsps. water
* 16 oz. Turkey breakfast sausage roll
* 1 c. Kodiak Cakes Flapjack and Waffle Mix
* 1 c. unsweetened almond milk
* 5 Tbsps. sugar free. maple syrup
* 6 slices fat free American cheese
Preheat oven to 350℉. Spray a 9 x 13-inch baking dish with cooking spray. Whisk the eggs, egg-whites and water together and pour into the dish. Bake for 15 minutes, or until eggs are cooked through. Cut into 6 equal portions. Preheat a large skillet or griddle to medium-high heat. Shape the sausage into 6, 2.7 oz. patties. Place patties in the pan and press down so they are about 3″ in diameter. Cook until browned on both sides and cooked through. Remove from pan and set aside. Lower the heat on your pan to medium-low. Wipe out any excess grease/tidbits from sausage. Spray with cooking spray. In a medium bowl, whisk together all pancake ingredients until thick and smooth. Pour about 2 Tbsps. of batter at a time into the pan, working in batches as not to crowd the pan. Cook each pancake for about 2-3 minutes per side. They are ready to flip when there are bubbles starting to come up through the entire cake and the bottom is golden brown. You should get 12, 3-inch pancakes. Brush the remaining maple syrup onto one side of each pancake. On top of the maple brushed side of 6 cakes, layer: cheese, sausage patty and one folded egg portion. Top each with the remaining pancakes, syrup side in,
Eat immediately or store tightly wrapped in foil in the refrigerator up to 5 days, frozen up to 2 weeks.
1 sandwich:
283 Calories
29P | 11F | 15C
Pre-Logged in My Fitness Pal as:
“FFC Sausage and Egg McGriddle Copycats”
Who doesn’t love a good Beef and Bean burrito for a quick grab and go meal? Super easy to make up on the weekend, refrigerate some, freeze the rest and you will have meal prep locked down! Unless you have teenage boys in the house…they probably won’t last 3 days then!
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Beef and Bean Burritos
(Makes 16)
* 3 cloves garlic, pressed or minced
* 1 lb. 93% lean ground beef
* 2 Tbsps. taco seasoning
* 1 (14.5 oz.) can fire roasted salsa style tomatoes
* 2 (15 oz.) cans pinto beans, rinsed and drained
* 1/2 c. water
* 2 cups reduced fat Mexican blend shredded cheese
* 16 Mission brand Carb Balance tortillas (soft taco size)
* 2 c. cooked rice
Spray a large skillet with cooking spray and heat over medium heat. Add onions and cook for 2 minutes; stir in garlic and cook for 20 seconds. Stir in the ground beef; cook until browned, mixing and breaking up the beef. Stir in the taco seasoning and canned tomatoes. Reduce heat to a simmer and cook until mixture is heated through and a bit thickened. Remove from heat and set aside. Combine beans and water in a blender or food processor; pulse until mixture is desired consistency. Add the beans to the beef and stir. Lay out each tortilla and add about two Tbsps. (1 oz.) of cooked rice and about 2 Tbsps. (0.5 oz.) of cheese to the center. Add about 1/2 c. (2.5 oz.) of the beef mixture over that. Wrap each burrito up by folding the bottom up over the filling, folding in the sides and then rolling tightly, If not eating immediately, wrap tightly in foil. Place burritos inside a gallon-sized zip-seal bags. Store burritos refrigerated for up to 5 days, frozen for up to 2 months.
Reheating instructions: Remove burritos from foil, place on a microwave safe plate and wrap or cover with a paper towel. If frozen; microwave ay 50% power for 1 min. 30 seconds and then on high for 1-2 minutes or until heated through. If not frozen, microwave 1-2 minutes, or until heated through.
1 burrito:
274 Calories
18P | 8F | 36C
Pre-Logged in My Fitness Pal as:
“FFC Beef and Bean Burritos”