The venture continues: get my boys to eat more veggies! This is another staple recipe in our house that my husband and son love and it helps them reach their vegetable intake. It’s a great low carb recipe as well. Super simple, delicious, and macro-friendly. What more could you ask for!? Happy flexible dieting!
- 1 lb lean ground beef
- 4 large green peppers
- 1/2 small onion, diced
- 1/4 cup Old El Paso taco seasoning (or make your own)
- 1/2 cup tomato sauce
- 1/2 cup black beans, drained and rinsed
- 1/2 cup 2% Mexican cheese, shredded
Preheat oven to 350 degrees. Brown beef with onion and then add seasoning. Turn up heat high and stir constantly until water evaporates. Turn down heat to low. Add tomato sauce and black beans and stir well. Cut off the tops of the peppers and pull out the guts. Fill peppers with beef mixture and put in a casserole dish. Sprinkle with cheese. Cook for 45 minutes or until peppers are tender. Enjoy!
Macros (per pepper, recipe makes 4): 310 calories, 10g fat, 18g carbs, 43g protein, 7g fiber
Another delicious and macro-friendly homemade pizza by Papa Thom! I could honestly eat this every night, especially considering when Thom cooks I clean and this has basically no clean-up! Hope you enjoy the recipe, happy flexible dieting!
- Pizza dough from local bakery or Pillsbury pizza dough
- 2.5 cups 2% shredded mozzarella
- 1 cup Prego pizza sauce
- 1 cup sauteed peppers, mushrooms & onions
- 6 oz Jimmy Dean turkey sausage crumbles
If you’re using dough from the bakery or made your own preheat oven to 400 degrees. Prepare area to get your dough ready, you can use a rolling pin or stretch with your hands. Flour your hands and sprinkle flour on your prep surface. Roll the dough in the flour until it is not sticky. Roll or stretch the dough carefully until you reach desired crust thickness. Place dough on pizza pan and cook 1-2 minutes, until the dough has a firm outer crust. Remove dough from oven and spread pizza sauce evenly across dough.
If you’re using PIllsbury dough follow the cook time instructions on the package.
Sprinkle half of cheese all over dough. Place turkey sausage on top and veggies on top, then add the rest of the cheese and place into the oven. Our dough took 18-20 minutes, we rotated the pizza 1/4 turn very 4 minutes. Once crust is golden brown, and cheese is bubbly remove and let sit on the pan for 3-5 minutes. Enjoy!
Macros (per slice): 281 calories, 9g fat, 31g, 18g protein, 2g
- 2lbs 93/7 lean ground beef (weight uncooked)
- 8oz white onion, chopped
- 1 and 1/2 cups Progresso bread crumbs
- 1/4 cup Heinz low sugar ketchup
- 1 egg white
- 1/2 cup Fair Life fat free milk
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 cup Heinz low sugar ketchup
- 1/4 cup yellow mustard
- 2 tbsp brown sugar
Preheat oven to 350 degrees. Combine beef, onion, bread crumbs, ketchup, egg white, and milk in a bowl. Season with salt and pepper. Place in a lightly greased loaf pan. Bake for 1 hour at 350, applying glaze halfway through. Enjoy!
Macros (for 1/10th of loaf): 231 calories, 7g fat, 17g carbs, 22g protein
To figure out the exact macros of your portion follow these guidelines before cooking.
Another awesome recipe by Thomas! After 3 and a half years of tracking my macros I am so happy to say that Thom has jumped on the bandwagon and has even become a master of macro friendly meals! Since he’s now the main cook of the house he’s been experimenting with some new recipes for the blog and this one was too good not to share. Super simple, amazing macros, great taste. We hope you enjoy it as much as we did!
- Loaf french bread
- 1lb deli roast beef (or a sirloin for homemade)
- 8 slices 2% provolone cheese
- 1 cup beef broth, low sodium
- 1 packet french onion soup mix
- 1 cup water
Preheat oven to 375 degrees. Pile 4 oz of roast beef on 1/4 roll of french bread and add 2 slices of cheese. Toast sandwiches open face in the oven for 10 mins or until cheese is golden brown. If you prefer softer bread roll the sandwiches up in tin foil and cook on a baking dish for about 15 mins. While the sandwiches are heating up add the beef broth, soup mix, and water to a pot. Bring to a boil then reduce heat to low to simmer. Enjoy!
Macros (per sub with 1/8 cup dip): 469 calories, 14g fat, 44g carbs, 37g protein
Thomas here. Mallory asked me to guest post today as I’m becoming the cook of the house while she takes care of 50+ clients. She’s pretty amazing!
This is not so much a recipe as a public service announcement. I was so glad to come across this unseasoned Tri Tip Roast at Trader Joe’s. The macros are insane at 5g fat and 24g protein. We have had all of the seasoned and marinated varieties and enjoyed them all, especially the Santa Maria. This time we bought the unseasoned version and gave it a go. I kept it simple and it turned out incredible. I highly recommend giving this a try!
- Tri tip roast
- 3/4 tbsp garlic powder per lb
- 1/2 tbsp salt per lb
- 1/2 tbsp pepper per lb
- 1 tbsp olive oil
You can use a grill or cast iron skillet and an oven to cook. Heat grill or cast iron skillet to high and preheat oven to 375F. Rinse meat and pat dry. Season meat with salt, pepper, and garlic powder on all sides. Lightly brush meat with olive oil.
If you’re using a grill sear 1-2 min per side on direct heat and then allow to cook 10-15 min per side on indirect heat.
If you’re using a skillet and oven, add any leftover oil to the pan and heat. Sear all sides of roast 1-2 min per side in cast iron skillet. Place Skillet in oven, cook 10-15 min, flip, and allow roast to rest, loosely covered in foil for 5-10 min.
Macros (for 4 oz uncooked meat): 140 calories, 4g fat, 0g carbs, 24g protein
We paired it with half a baked potato, Lean Cuisine mac & cheese, and steamable broccoli for a delicious dinner!
Last week I took a surprise trip to Orlando so I could visit my best friend Rebecca and see her walk across stage for graduation. She just graduated from my alma mater, the University of Central Florida, exactly two years after I did. We actually just hired her as a coach for King’s Coaching! You will hear much more on that soon! Her story is absolutely incredible.
Her parents (who by the way, are THE most adorable people on this planet) threw a graduation party for Rebecca and boy was I looking forward to their cooking.. they don’t mess around! Her mom made, among many things, this Doritos taco salad that I could not get enough of. When I got home this week I decided I just had to make it! The macros ended up being pretty great, so I just had to share!
- 1lb lean ground beef, cooked and drained
- 8 cups romaine lettuce, chopped
- 1 large tomato, diced
- 1 small red onion, diced
- 2 cups black beans, drained and rinsed and
- 1 serving 2% Mexican shredded cheese
- 1/2 serving Fat Free Catalina dressing
- 1/2 serving Doritos of choice
- Jalapenos (optional, not included in macros)
Mix everything accept for Doritos in a bowl. If all servings will be eaten immediately, mix in Doritos. If not, add the Doritos to each serving so they don’t get soggy. Enjoy!
Macros: (per 1 and 1/2 cup serving, makes about 4 servings 2 and 1/2 cups each): 320 calories, 14g fat, 19g carbs, 29g protein, 3g fiber
Macros without doritos: 250 calories, 10g fat, 11g carbs, 28g protein
- 4 oz lean ground beef, cooked
- 1/2 serving reduced fat shredded cheddar cheese
- 8 wonton wrappers
- Toppings of choice: I like doing a cheeseburger style with diced tomatoes and I make a special sauce by mixing ketchup with plain non-fat Greek yogurt and a little cayenne pepper or doing a taco style and dipping with pico de gallo and light sour cream
Mix beef & shredded cheese together. Take a wonton wrapper and place on an oiled baking sheet. Scoop 2 tbsp of beef & cheese mixture onto the center of the wonton wrapper. Take a second wonton wrapped and place on top. Now, to be able to get the wrappers to stick together you need to dot water around the outside of both wonton wrapper. Just stick your fingers in a bowl of water and run your finger across the wrappers. Crimp them together using a fork. You can brush a bite of egg white wash on the tops of the burger bites before cooking to allow for a more crispier outside. Bake for 5 minutes at 350 degrees, check the burgers and if needed flip them and cook for a few more minutes. Mine are usually done within 5-8 minutes. Enjoy!
Macros (for 4 burger bites, not including toppings): 413 calories, 14g fat, 32g carbs, 38g protein
Flexible dieting is my favorite because there are endless opportunities for meal ideas! This was a new and delicious recipe that will definitely be a frequent meal in this house. The macros are pretty great, too, but you could look into using a leaner cut of meat for less fat.
- 2lbs chuck roast
- Taco seasoning
- Flour tortillas, small
- 1 cup beef broth, optional (not included in macros)
- 1 cup diced onions
- 1 cup diced tomatoes
- 1/2 cup diced green peppers
- 2 limes
- 1 bunch cilantro
Season the beef and sear on each side for about 2 mins (you can skip this step but it helps lock in the flavor). Add the beef to the slow cooker and set on low for 6-8 hours. You could add a cup off beef broth but I found it unnecessary. While the roast is cooking make your pico de gallo. Mix together the onions, tomato, green pepper, cilantro, and squeeze half a lime over top. Salt and pepper to taste. Allow this to chill in the fridge for the duration of the cook time. Once the meat has cooked shred the beef using two forks. Add 3 oz of beef to each taco, 2 tbsp pico de gallo, and feel free to add other toppings like low fat shredded cheese, light sour cream, or avocado.
Macros (per taco, yields 8 tacos): 304 calories, 12g fat, 22g carbs, 26g protein
Holy yum! My husband Thomas is obsessed with Philly cheese steaks. It’s been a hot minute since we’ve had one and since we’ve moved there’s nowhere near us that can make a delicious one. Plus now that Thomas is counting his macros he can’t afford all the fat so I set out to make a satisfying low fat version. I’ve posted a Philly cheesesteak sub on my blog before but today when I used the leftovers on top of Alexia fries I knew I had to share.
- 3 oz eye round steak, cooked (could do chicken instead for lower fat)
- 2 oz sauteed peppers and onions
- 1 oz sauteed mushrooms
- 1 serving Alexia 98% fat free fries (pictures are Alexia tots for my husband, if you want lower fat stick with their fries. They’re delish!)
- 2 slices Sargento Ultra Thin provolone cheese
Macros (for entire recipe): 459 calories, 19g fat, 32g carbs, 31g protein, 4g fiber
Thomas and I are still really tired of chicken, haha! So this week we prepped some lean beef Italian meatballs to make as meatball subs for him (and his infinite carbs) and to pair with spaghetti squash for me. The beauty of IIFYM is the options with these are only limited to the macros you have left! So these Italian meatballs are a great option for your next meal prep session.
An added bonus to cooking these (and anything) in the slow cooker is using a slow cooker liner and having no clean-up! The lazy teenager in me is pleased.
- 2 and 1/2 lbs lean ground beef (93/7)
- 1 cup Italian breadcrumbs
- 1 egg
- 1 tbsp Italian seasoning
- 2 tbsp parsley
- 3 and 1/2 tbsp minced garlic
- Salt and pepper to taste
Mix all ingredients together in a bowl. Roll into balls. If you want to follow the macros of the recipe weigh each ball to be 3.5 oz. I placed mine in the slow cooker on low for 4 hours then added marinara sauce and cooked for another 2 hours. Slow cooking the meatballs are my favorite because they come out so moist and soft yet brown and crispy on the outside! If you don’t have a slow cooker you can bake in the oven for 20 minutes on 400 degrees. Make a meatball sub using marinara sauce and low fat slices of provolone or place a few on top a bowl spaghetti squash and shredded parmesan for a low carb alternative!
Macros (1-3.5 oz uncooked meatball, makes 13): 171 calories, 7g fat, 7g carbs, 19g protein, 1g fiber
Ok so quite honestly I’m not sure if it should be called Sheperd’s pie since it has beef in it. I think the European version is made with lamb but Americans use beef and still call it Sheperd’s pie. Americans are weird like that! At any rate, this is as delicious as it is simple.
- 1lb lean ground beef
- 1/2 white onion, diced
- 4 tbsp Worcestershire sauce or brown gravy packet
- 16 oz potatoes of choice (I had Gold on hand)
- 3 cups frozen steamable mixed veggies, cooked
- 1 cup skim milk (I used Fair Life)
- 4 tbsp low fat margarine (I used I Can’t Believe It’s Not Butter)
- Salt & pepper
- Shredded cheddar cheese (optional)
Peel (or don’t) and boil potatoes. Brown beef on stove with seasonings. Once beef is browned add in onion and Worcestershire sauce, move to medium high heat and allow the liquid to evaporate. Mix in cooked vegetables, take off heat, and set aside. Preheat oven to 400 degrees. Once potatoes have finished mash them and add in butter, milk, and salt & pepper. Add beef and vegetable mixture to 9×9 glass dish then add the mashed potatoes on top. Cook for 15-20 minutes. Enjoy!
Macros (for one serving of 4, about 2 cups): 13g fat, 31g carbs, 30g protein (cheese not included)
You can easily store this meal in the freezer to save for later. Cook as directed, allow to cool completely, cover well, and when you are ready to reheat it defrost the pie in the fridge overnight then cook for 1 hour on 350 degrees covered.
I’m obsessed with cheeseburgers, mkay? Cheeseburger soup, wontons, nachos.. bring it on! This was actually a random creation I threw together because I had a limited amount of fat and carbs left and an equally limited fridge, but it ended up being delicious!
- 4 oz lean ground beef, browned & seasoned to liking
- 50g white onion, diced
- 2 servings Alexia 98 fat free crinkle fries
- 1 serving reduced fat cheddar cheese, shredded
- Greek yogurt, 0% fat plain
Cook fries according to packaging and brown beef in a pan. Once fries are done top with cheese and throw back in the oven for 2-3 mins (keep an eye on it!). Take out, top with your serving of beef, and all other topping. Enjoy!!
Macros (does not include Greek yogurt, does include 1 serving of ketchup): 498 calories, 14g fat, 48g carbs, 45g protein
I cooked this in the slow cooker and it was friggin delicious. Not going to lie, I was kinda procrastinating making this but it was really simple.
- 1lb lean ground beef, cooked and drained
- Salt, pepper, and garlic powder to taste
- 3 cups low sodium chicken broth
- 1 cup low fat milk
- 3/4 cup chopped onion
- 8 oz can Rotel tomatoes drained
- 16 oz 2% Velveeta cheese
- 12 oz Russet potatoes, cubed
- Bacon crumbles (optional, not accounted for in macros)
Toss all prepped ingredients except Velveeta and bacon in slow cooker and set on low for 8 hours. When there’s about 2 hours left cube the Velveeta and stir in. Before serving crumble bacon on top. I also topped with Greek yogurt and shredded cheddar cheese (not accounted in macros). Viola!
Macros (per serving of about 1 and 1/2 cups, recipe makes 9 servings): 203 calories, 6g fat, 16g carbs, 20g protein
This was too delicious not to share and not to mention loaded with protein. I feel like it’s assumed that philly cheesesteaks can’t be eaten on a diet but on IIFYM it sure can! Just make sure you use sirloin steak or another lean cut and low fat cheese. I upped my carbs and have a lot more to play with so if you’re looking for a low carb option simply use a low carb wrap!
- 1lb thin sliced sirloin steak
- 4 hoagie rolls (or low carb wraps for less carbs)
- 8 slices 2% provolone (or swiss) cheese
- 1 small onion, sliced
- Two green peppers, sliced
- One red pepper, sliced
We cooked our steak on our griddle. Sautee peppers and onion. Top hoagie or wrap with 1/4 serving peppers & onions, 4 oz sirloin, and 2 slice low fat provolone. Throw in the oven for 10 mins on 350 degrees. Enjoy!
Macros (per serving of 4): 530 calories, 15g fat, 50g carbs, 42g protein
Another venture of freezer meals for when Marshall arrives and this time we’re going Mexican for dinner! Because who doesn’t love Mexican food? With this taco pasta bake my love for noodles and Mexican have been met. I actually made this for dinner tonight and doubled the recipe so I could freeze the extra portion. Freezing instructions, and as always calories & macros, are included below!
- 1lb lean ground beef
- 15 oz can Hunts tomato sauce
- 1 small can Rotel diced tomatoes & green chiles
- 1 and 1/2 cups 2% Kraft Mexican shredded cheese
- 8 oz dry Cavatappi noodles or elbow (use whole grain to up fiber & protein amount!)
- Sour cream, Greek yogurt, guacamole or tortilla chips for garnish (optional)
Preheat oven to 350 degrees. Boil pasta according to instructions. While pasta is cooking brown beef with seasoning of choice. I used salt, pepper, garlic powder, onion powder, paprika, and cumin. Once beef is done drain and add tomato sauce and diced tomatoes, then add noodles. Top with cheese and bake for 15 minutes. I topped mine with crushed tortilla chips and Greek yogurt and it was delicious!
Macros (per serving of 8 servings or about 1 cup, not including garnishes): 260 calories, 9g fat, 24g carbs, 21g protein, 1g fiber
To freezer simply put in an 8×8 tin pan and once completely cooled cover with tin foil. It will last up to 3 months. Reheat at 350 degrees for 30 mins covered and 15 mins uncovered.
I love my slow cooker. I love soup. I love Mexican. Throw it all together and what do you get? Taco soup! Mmm what is better in the winter time than soup? Well, soup in the slow cooker. I love being able to throw a few things in and when I’m hungry for dinner BAM it’s there, simmering, smelling delicious, calling my name. The smells do torture me throughout the day.
This soup is made lighter by using lean ground beef, although you could also use lean ground turkey.
- 1lb lean ground beef
- 1 small onion, yellow
- 2-15 oz cans stewed tomatoes
- 1-8 oz black beans, drained
- 1-8 oz red kidney beans, drained
- 1- 10oz can corn, drained
Sautee onions then brown beef in the same pan. Don’t drain and add to slow cooker. Add all other ingredients and cook on low for 6 to 8 hours. Garnish with Greek yogurt and cilantro.
Macros (per serving of 7, about 2 cups): 260 calories, 5g fat, 34g carbs, 22g protein
This household loves tacos. Like, a lot. We eat tacos at least once a week. This week I wanted to try something different for tacos. Wonton wrappers make these taco bites and bit lower in carbs and more macro-friendly. I’ve used wonton wrappers before for baked mozzarella sticks, light crab rangoons, and burger bites. I love how versatile they are! The main ways this recipe is has better macros is with the lean beef (93/7), low fat cheese, and Greek yogurt instead of sour cream. I’ll tell you I’m not a big fan of Greek yogurt but when I use it in place of sour cream I never tell the difference! Great way to save some fat and sneak in protein. Happy flexible dieting!
- 24 Wonton wrappers
- 1lb lean ground beef or ground turkey
- Taco seasoning
- Yellow onion, diced
- Diced tomato
- Low fat Mexican cheese, shredded
- 1/2 cup plain Greek yogurt
Preheat oven to 350 degrees. While you brown meat and onion, bake wontons for 6-8 mins. Then add taco seasoning to meat. Scoop about a tbsp of meat into wonton cups and top with cheese, cook for another 2-3 mins. Top with remaining ingredients.
Recipe makes 24, macros per taco cupcake, using 93% ground turkey: 63 calories, 6g carbs, 2g fat, 5g protein
This recipe is from my second meal plan and is a low carb option for cheeseburger lovers like myself.
Recipe adapted from Mostly Homemade Mom. * Not my photo
- 1lb lean ground beef (or regular drained)
- Seasoning of choice (I used garlic powder, onion powder, salt, and pepper)
- 1 small onion, diced
- 1 cup reduced fat cheddar cheese, shredded
- 6 low carb wraps
- Other garnishes of choice (lettuce, ketchup, etc)
Sauté onion then add beef, season, and cook til brown. Drain fat then add a cup of water and allow to simmer for 10-15 minutes. Drain water and add beef to tortilla, then top with cheese. I rolled mine up in a tortilla and through it in the oven for 5 minutes to warm the tortilla and melt the cheese. If you have a panini press this would work best. Then garnish with whatever you like! This was delicious with sweet potato fries.
Macros (for one, servings of six): 277 calories, 10g fat, 13g carbs, 21g protein, 2g fiber
Is it Fall yet? Not quite..but we are so close! I seriously love Fall. I know, I know… everyone loves Fall. But I REALLY love Fall. Living in Florida gives you a great appreciation for any months not between May and August. Also I have a huge obsession with Halloween. Anyways! My favorite Fall dinner has got to be chili. It’s easy to make and lasts forever! You can either throw this in the crockpot before work or quickly throw it together in a pan.
- 1lb ground turkey
- 16 oz can chilli beans
- 16oz can Rotel diced tomatoes & green chiles
- 1 small onion, chopped
- 16oz red kidney beans
Brown meat and cook onions. If using crockpot, add everything in and allow to cook for at least 6 hours on low. If you’re using the pan, add in the tomatoes and beans and simmer for ~15-20 mins. I garnished with cheese and fritos. So yum! You can easily double the recipe and freeze for later.
Macros (per serving of 6, about 1 cup): 254 calories, 30g carbs, 6g fat, 25g protein, 9g fiber