PB & J - Protein Stye
A huge breakthrough moment I see women experience that I train is when they realize they do not have to just eat meal prepped fish & asparagus to hit their goals. In fact, those who do follow that method all of the time are much more likely to fall into a binge due to restricting. Instead, I teach how to make your favorites a little bit more nutrient dense, higher protein, and a little lower calorie (so that you can eat more throughout the day and STILL fall in an appropriate calorie range for your body)!
One of my favorite classics is a PB & J, here is how I make it a bit more nutrient dense!
Dave's Killer Bread (loaded with vitamins & minerals). Ezekiel bread (kept in freezer) is another favorite. If you are looking for a low calorie option, I would look into the Healthy Life keto bread brand.
PBFit (or the brand PB2) is a powdered peanut butter (it is peanuts with the oil extracted, which GREATLY lowers the caloric content and fat content, while keeping the protein!). You will mix 2TBSP (a serving size, or you could do more) with 1TBSP of water.. add water slowly to increase consistency. TIP: Add Swerve brand powdered sugar to your PBfit mixture to create a flavor similar to the inside of a Reeses!
Good Good brand jelly - keto & vegan friendly, no added sugars, & suitable for diabetics.
TIP: Instead of making a sandwich, separate your two pieces of bread so that you have 'more' to munch on
TIP: Toast your bread so that your PB melts around it.
If you are looking for a more calorie dense meal for someone who is looking to gain weight or needs help getting calories in, I would recommend using real peanut butter (I like 100% peanuts) or almond butter, cashew butter, etc. You could also top with seeds such as pumpkin, flax, chia, or hemp to add more calories and minerals.
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