Spicy Chicken Quinoa Salad
Healthy eating does not have to be complicated! This is a great recipe that the whole family will enjoy, and takes under 30 minutes to make! For your convenience, nutritional information can be found just below the ingredient list.
1/4 cup cooked quinoa
1 baked chicken breast, shredded
1 cup broccoli slaw
1 green onion, finely chopped
1 tsp sriracha
2 Tbsp mayonnaise
juice from 1/2 lime
Broccoli slaw can be purchased in small bags in the produce section.
Place in a medium bowl all ingredients and stir to combine.
Place chicken salad in a bowl and place in fridge if not eating right away.
403 calories 23 g fat 14.9 g carb 28.7 g protein
Our key points (philosophies) when it comes to nutrition;
Sustainable – can it be done for months, or years on end (depending on the goal)? If the answer is no, it’s time to re-evaluate your plan
Flexible – does it allow for you to still eat the food you normally consume without feeling guilty? If the answer is no, it’s time to re-evaluate.
Individualized – is your plan a cookie-cutter page from a Google search? Did your trainer and/or nutritionist sit down and construct it based on your goals, your current body composition, and current activity level? If the answer is no, it’s time to re-evaluate.
Enjoyable – does it often negatively affect your social life to the extent where food is no longer enjoyed, and you dread eating out with friends or family? Again, if the answer is no, then it’s time to re-evaluate your plan.
How we will make your nutrition plan:
Step 1: Measure current body composition – height, weight, body fat percentage
Step 2: Calculate my daily energy requirements (calories) based on my activity level
Step 3: Choose a macronutrient ratio to follow based on the goal. I picked a ratio of X% carbohydrates, Y% protein, and Z% fat – this varies based on individual goals, as wells as body composition, so I won’t give specific values. There is no ‘magic ratio’.
Step 4: Calculate a days worth of food. Mine looked something like; 270 grams of carbohydrates, 180 grams of protein, and 110 grams of fat
Step 5: Use an app such as MyFitnessPal to help plan out 2-3 days worth of meals. www.myfitnesspal.com.
Step 6: Physically prepare 1 full days’ worth of food
Our goal is to have you sit down with somebody and come up with a plan, make the time to prepare some meals so that you get a visual idea of how much food is going into your body. Make the foods that you already eat and enjoy fit into your daily targets, and make your plan fit your lifestyle – not the other way around.
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