Friday, April 25, 2014



2 lbs. ground turkey (you can use any meat or mix of meats that you want here -- turkey, chicken, beef, pork, bison.. options are endless!)
1 TBSP black pepper
1 TBSP Wildtree Rancher Steak Rub
1/2 TBSP Garlic Powder
1/2 TBSP Turmeric
1/4 C Franks Red Hot (or your favorite Hot Sauce)

Preheat a large skillet over medium-high heat
Add in the meat and distribute across the pan so that it starts cooking evenly
Continue stirring and chopping up the meat as it cooks
When the meat is just over halfway cooked, add in the pepper, rancher steak rub, garlic powder and turmeric
Mix well and continue cooking
Once the meat is fully cooked, reduce the heat to medium and drain the fat as needed
Return the skillet to the medium heat and add the Frank's Red Hot
Mix well and cook for another 3 minutes 
Turn off heat and let meat stand for stand for at least 5 minutes in the skillet to allow flavors to meld together

The Wildtree Rancher Steak Rub was soo good on my eggs the other day, of course I decided to add it to my next batch of ground turkey.. great idea by me! This ground turkey is something I make weekly and always change up the seasonings based on my mood but this one I think I will stick with for quite some time. SO MUCH FLAVOR! Feel free to play different seasonings based on what you have in your cabinet. 

That Wildtree Rancher Steak Rub is proving to be highly versatile! I love tossing 4 blocks of this over the top of a bed of spinach and veggies and adding some avocado to round it out... Great for both lunch and dinner!

1.5oz of ground meat  = 1 Protein Block

Wednesday, April 23, 2014


1/2 c gluten free, rolled oats
cinnamon, to taste
1 TBSP shredded coconut
1 TBSP protein powder -- I use chocolate flavor -- optional but highly recommended for flavor
1 c water (you can also use milk or any non-dairy variation here if you want a more creamy flavor)

Put the oats, cinnamon, coconut and water or milk in a jar and stir.
Put in the microwave and microwave for 45 seconds, remove and stir again
Put it back in the microwave for another 20 seconds, remove, add the protein powder and stir again until well mixed 
Let stand for about 5 minutes to thicken and cool before eating -- talk about self control, wait the 5 extra minutes, I promise it will be worth it. 

This is my go-to breakfast, especially on cold winter days. It's a nice, hearty breakfast after my morning training sessions that keeps me from wanting to eat everything in sight. I am convinced that I can't actually go a day without it. It's also great in a crisis when I feel like I haven't eaten enough and start to feel lethargic -- works every time!

This ends up coming to a ~3 blocks of carbs and fats -- add 3 eggs on the side and you have a 3 block breakfast..  yum!

Tuesday, April 22, 2014


1/2 c gluten free, rolled oats
cinnamon, to taste
1 TBSP chia seeds
1 c milk -- you can use whatever kind you prefer - here is the link for the one I use! <-Found at Whole Foods
1 tsp nut butter (almond, peanut, cashew -- your choice!) see the *note for another alternative
1/4 c blueberries, fresh or frozen works
1 TBSP protein powder -- I use chocolate flavor -- optional but highly recommended for flavor

*note: I have found a powdered peanut butter that I like and find mixes well for this concoction too, but if powdered peanut butter freaks you out, totally fine -- stick with your regular nut butter :) <-Found at Whole Foods

Put the oats, cinnamon, chia seeds, milk, nut butter and blueberries in a jar and seal it. Shake to mix it all up and put in the fridge to sit over night. 
In the morning when you are ready to eat it, add in the TBSP of protein powder and stir
If the mix is relatively thick feel free to add a little more milk or water
Stir until all combined well and dig in!

As the days get warmer, it's time for a change up in the breakfast scene since hot oatmeal isn't exactly ideal. I came up with this combo as an alternative to my regular oatmeal since I cannot go a day without my oatmeal :) Easy to make the night before and grab and go in the morning! 

This ends up coming to a ~3 blocks of carbs and fats -- add 3 eggs on the side and you have a 3 block breakfast..  yum!

Monday, April 21, 2014



1 lb turkey tenderloins

Marinade Ingredients:
1 TBSP Coconut Aminos
1 TBSP rice vinegar
1 tsp sesame oil
1/2 TBSP red chili flakes
1 tsp black pepper
1 tsp ground ginger
2 cloves garlic, chopped

Put all of the marinade ingredients into a large ziploc bag, seal and shake to mix it up
Add the rinsed and dried turkey tenderloins to the bag, seal and shake again to coat the 
Put the bag in the fridge to marinate for at least 30 mins but you can leave them as long as overnight

When you are ready to cook, heat a skillet over medium heat
Add a little olive oil to the pan just to prevent the turkey from sticking since it is a lean meat
Add the turkey tenderloins to the pan and cook over medium heat
I cook mine for about 4 mins on each side and them flip but it will also depend on the thickness of your tenderloins
Keep an eye on them, if you overcook them, the meat becomes tough. 
Once the tenderloins are done, remove from heat and let rest for 10 mins. 

This is another one of my go-to flavorings when I am in the need of something different. This one is easy to chop up the turkey and add to a salad with lots of veggies and some guac. The chili gives it just the right amount of kick.

1 oz turkey = 1 Protein Block

Sunday, April 20, 2014


1 c white rice
2 c water
1 TBSP olive oil
pinch of salt
Juice of 1 lime
2 TBSP cilantro, finely chopped

Rinse and drain rice in a strainer
Put water in a pot and place on stove on high until it begins to boil
Add the oil and salt to boiling water and stir
Add rice to the pot
Once the water reaches a boil again, cover and reduce to low
Let simmer for about 15 minutes until all of the water is absorbed
I stir my rice only once while it cooks, usually after about 10 minutes or so
Once the water is absorbed, remove the rice from heat
Add in the chopped cilantro and lime juice, stir just until it's mixed 

Just in case you are getting bored of the coconut rice, this is another great, simple rice recipe that goes well with a lot of different proteins. I would highly recommend it in a bowl with taco season flavored ground meat and some guac, YUM!

3 TBSP rice = 1 Carb Block

Wednesday, April 2, 2014



12 eggs
1/2 TBSP Wildtree Rancher Steak Rub
coconut oil spray

Preheat your oven to 375 degrees.
Crack eggs into a large bowl, add the steak rub seasoning and whisk well. 
*You can add a few simple pre-cooked veggies (spinach, peppers, onion, broccoli) to the egg mix for extra flavor if you wish but I just keep mine plain and add Frank's when I eat them :)*
Use coconut oil spray to grease muffin pan. I would recommend using the foil or silicone muffin liners just to make clean up easier.
*As you can see in the picture above I used the large silicone muffin tins so that each one would be 2 blocks so adjust as you see fit based on your needs.*
Divide the egg mixture among the muffin tins. 
Put it in the oven and cook for 10-15 mins until the eggs are cooked through.
The time will vary based on the size of your portions. 
Remove from the oven when they're cooked and let cool for 10 mins. 
Remove the eggs from the pan and liners and flip upside down on parchment paper or foil to cool. 

I used to eat hard boiled eggs-choked them down- but finally decided I couldn't keep tricking myself. I love to have eggs for breakfast but I don't have time to make my eggs every morning before I train and some nights I don't get home until after 8:30pm. I came up with this method so that I can make enough for 3 days at a time and they're waiting in the fridge for me, ready to go every day. There is absolutely nothing fancy about these, they are functional. If you are looking for a 5 star breakfast - these are not your jam but if you are looking for a quick and easy way to get your protein on the go then this is it. I eat them both hot and cold -- truth -- always with Frank's -- obviously :)

1 egg = 1 Protein Block