High Protein Spicy Tuna Egg Salad

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This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.

 

Serves 1-2

Ingredients:

    • 1 whole egg boiled chopped
  • 1 can of tuna (about 140g) shredded
  • 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
  • 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% plain greek yogurt
  • 1 whole Green Onion finely chopped
  • Sriracha Sauce to taste
  • salt/pepper to taste

Directions: 

Sauce:

In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).

Putting it together:

In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!

Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre

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Paleo Sunny Avocado-Egg Lettuce Wraps

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Brighten up any cloudy morning with a beautiful breakfast of sunny-side up eggs over fresh avocado lettuce wraps. These little wraps will keep you full for hours with a large serving of healthy fats, fibre and protein. This recipe is also paleo and vegetarian friendly! This perfect breakfast can’t get any better…

Serves 1:

Ingredients:
-2 large romaine leaves
-2 thick slices of a large tomato chopped (1/2 a small tomato)
-1/2 a large avocado sliced thinly
-1-2 tbsp finely chopped red onion
-1 whole chopped green onion
-1 pinch of garlic powder/onion powder
-1 pinch of chili pepper flakes(optional for added spice)
-salt/pepper to taste
-2 large eggs + extra salt/pepper to taste

Directions: Place the 2 romaine leaves on a large plate and sprinkle tomato, avocado, red onion, green onion, garlic/onion powder and red chili pepper flakes on top. Meanwhile, preheat a frying pan over low-medium heat sprayed with a little olive oil cooking spray. Cook 2 eggs until just set(middle still runny) by cooking gently on each side for about 1-2minutes. (while cooking sprinkle well with salt and pepper).
Take off the hot eggs and top each romaine leaf with one each. Grab a fork and knife & break the yolks of each egg letting the beautiful yolk spill over your lettuce wraps! Enjoy!

I’ve always loved the fact that egg yolks create their own delicious sauce!

Nutrition Facts: 290 calories, 20.5g fat, 8g carbs, 16g protein, 5g fibre
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Healthy Taco Salad

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Honestly I am not sure why I didn’t post this recipe sooner! I eat this almost weekly and it’s one of my favourite simple meals! It’s so filling and delicious, I don’t feel like I am missing out at all when I eat this awesome dinner. It’s better than TACOS. I’d never thought I would say that but yes I prefer this salad to regular tacos! It’s also high protein and lower in carbs. If you love mexican food and tacos as much as I do then you are sure to love this dish… Take me to the recipe!

Simple Greek Salad..For Breakfast?

Hey guys 🙂 Today I woke up a bit later than usual after being out later for Canada Day. I wasn’t in the mood for my typical sweet breakfast since it felt more like lunch time! So instead I put together this beautiful salad with what we had in the fridge. It tasted awesome! I love how something so simple can taste so delicious. I thought I’d share the recipe instead of just posting a picture this time…

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Take me to the recipe!

Breakfast & Dinner Today

Today I had a colourful breakfast and dinner which were just as beautiful to look at as they were delicious to eat!

Breakfast..I had my usual plain greek yogurt mixed with 2 drops of stevia and a little vanilla extract topped with fresh local berries, crushed almonds, and a dash of extra granular sweetener. Served with a drizzle of low-sugar syrup. (Plus, of course, a side of my favourite chocolate chai tea).
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After spending all day in the pool it was nice to have this amazing dinner waiting for us!- with 3 different salads, Mediterranean pasta salad, greek potato & quinoa with toasted sunflower seeds, spinach, tomato etc. with a homemade dressing. I also had the best barbecue chicken made with our favourite KC Masterpiece sauce topped with light miracle whip and a slice of tomato. Oh and delicious hot bean salad as well! This meal was all my Mom’s doing, did I ever mention she’s an even better cook then me?

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Anyways, I hope you are all enjoying your summer! What is your favourite summer time meal? Please share!

Vegetarian Open-Faced Avocado Chickpea Sandwich

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Ahh..Summer, the perfect time for swimming, camp fires, long walks and delicious food. Looking for the perfect summer lunch? Try my Open-Faced Avocado Chickpea Sandwich. I love avocado and chickpeas so I thought why not combine them in a beautiful sandwich rather than my typical salad. It turned out super delicious, packed with protein and the perfect meal for vegetarians!

Ingredients:
Salad:

  • 1 piece of thick cut whole wheat bread or crustini (I used vitality country harvest, 90cals/slice)
  • 1/5 of a large avocado
  • 1/4 cup of rinsed and drained chickpeas
  • 1/2 tbsp  green onion finely chopped
  • 1/2 tbsp finely chopped red onion
  • 3-4 chopped cherry tomatoes or 1 slice of tomato chopped
  • juice from 1 small wedge of lime (to taste!)
  • salt/pepper(to taste)

Spinach Layer

  • a few leaves of fresh spinach

Egg Layer:

  • 1 sliced hardboiled egg
  • 1/4 tsp paprika
  • 1/8 tsp cayenne pepper
  • 1/4 tsp chili pepper flakes
  • salt/pepper (to taste)

Directions: In a small bowl, mash together the avocado and chickpeas.(optional-I left out a few chickpeas to add back in later for extra texture). Once combined add in the other salad ingredients and finish-off with salt/pepper & lime until it’s seasoned to your liking. Next either toast your bread or leave it as is. Spread the salad mixture on top of the bread then place spinach leaves on top and your egg layer on top of that sprinkled with spices & additional salt/pepper. Now grab a fork and knife or use your hands and dig in! Enjoy!

Nutrition Facts(using vitality bread): 29o calories, 35g carbs, 12g fat, 16g protein, 9g fibre

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P.S, My perfect side to this sandwich is a serving of large frozen shrimp thawed and deveined with cocktail sauce…amazing!

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Summer Eats For Today

Just thought I’d share, let me know if you like these “What I’m eating” posts.

These summer meals were all enjoyed outside by the pool while soaking up the awesome summer heat…
1Frosty
My protein Frosty Recipe with half a banana added!

1Salad

AMAZING barbecue chicken salad with fresh herbs from the garden and italian dressing!

1dinner
So simple but so delicious, peas, lemon dijon chicken, garlic and olive oil wild rice.

Dessert1

Ah dessert..the best meal of the day. And who can believe this is actually healthy? One of my homemade double chocolate coconut protein bars heated up with light cool whip and fresh berries. Perfection.

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Eats For Yesterday…

High Fibre Oats 2
Breakfast: Super High Fibre amazinggg oatmeal! Recipe will follow :)(had this with some scrambled egg whites)
HBarbeque Chicken Salad w:kidney beans
Lunch: A delicious BBQ chicken salad w/kidney beans, herbed goat cheese, italian dressing & spices.
Subway Sub
Subway assorted sub! (This was a treat!) with subsauce, mustard, lettuce and cheddar cheese!
Homemade Oat Cookies 2
For dessert I made oatmeal raisin cookies! I managed not to eat the batter haha but I made sure to have one after they were baked! They were really, really good!
Homemade Oatmeal Raisin Cookies

During this day I also had half a fig whole wheat bar from costco (really tasty!) and 3/4 cup greek yogurt with a little fruit on top as well as cottage cheese with one tbsp peanut butter before bed!

*Following IIFYM for life!*

What did you eat today?

My Eats Yesterday…

Hey everyone, so as requested here are my eats for yesterday..I am not very exciting during the week so many of my meals are pretty repetitive. I wasn’t (and am not still) feeling very well towards the end of yesterday so my food choices are a little different then usual. I think I may post again to show you what I eat about 75% of the time(when I am not sick haha) if you would like..?(yes I am pretty boring actually..lol).  But because I took these semi-attractive photos to say the least I thought I might as well go ahead and share yesterdays eats with you. Maybe it will help to give you some alternate ideas to what you’d normally eat too…

Messy Counter..
My counter is never clean when I go to make a smoothie! haha. This one was peanut-butter banana since my freezer is overflowing with ripe frozen bananas. Not sure why I had the stevia out, this smoothie was plenty sweet enough on it’s own.
protein powder
Here’s the protein powder I use for smoothies, I took a picture as I scraped out my last scoop! Love this stuff! I highly recommend it.
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And..the final product.
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For lunch I had one of my typical giant salads consisting of a ton of romaine lettuce, red pepper, green pepper, green/red onion, carrots, kidney beans, herbed goat cheese, black forest ham, 1 hard boiled egg, a little salt, pepper, basil & oregano topped with light italian dressing.

Snack Time Protein Bar!
For a snack this is also a bit different for me because I had a new protein bar I bought as a treat. I’d heard they were really good…
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…and they are. Like eating an OH Henry bar! This one was Caramel Chocolate. I also had some usual carrots with 2 types of hummus(supremely spicy/roasted red pepper) and a cup of chia tea plus a cup of water!
Ribs
For dinner(note this is when I started to feel a little sick), I picked at 2 ribs my Mom made, they were good but sadly I could only eat a little.
sBeans I also had only about a spoonful of these amazing beans(again I wish I could have brought myself to eat more!).
smacaroni Lastly I also had a small bowl of my Mom’s delicious macaroni tuna salad.

greek yogurt bar
Later being a little hungry still due to my small dinner I stupidly had a strawberry healthy choice greek yogurt bar. It tasted great! But my stomach wasn’t too pleased with me later!
sBedtime snack
Before bed I usually have a big snack so instead I just had a small piece of my favourite whole wheat toast, some natural peanut butter and banana and a couple strawberries and carrots. Perfect comfort food to me!

So that’s my yesterday in a nutshell! Everything I ate was fit into my macros, although I think I may have eaten slightly less than normal due to my upset stomach. I also was not able to complete my workout but it’s best to listen to your body so I am not going to lose sleep over it..Anyways, hopefully I can share more of my meals with you and include some more exciting foods haha, but that’s it for now! 🙂

~Sam~

High Protein/High Fibre Bagels???

Hey all! I just had to make a post about these amazing bagels I picked up the other day! The nutrition facts on them are outstanding! 10g fibre, 15g protein, 2g fat, 46g carbs & sugar only from fruit!
bagel
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If you have yet to try them I highly recommend them! They also come in garlic and herb and a “Squirrely” kind(nuts/seeds). They are huge! They are slightly lighter and fluffier then a regular bagel, almost like a croissant but they are so delicious lightly toasted with natural jam and light cream cheese! I had one for lunch today along with this giant salad.. Yum!

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