Meal Prep Sunday: Grab Yo Eggs and Start Crackin’

Eggs are a part of our everyday meals. Either fried in the a.m. or hard boiled/baked for lunch or p.m. Adding a few eggs can make any meal more complete and well rounded. eggs contain all 9 essential amino acids, good source of fats with zero carbs.

We don’t like to overwhelm you with an intro or explanation on our meals preps because you don’t have the time! So… Let’s get to it.

Needs:

  1. Eggs
  2. Oil (depending on temp)
  3. Mixed greens, peppers, mushrooms, or anything else you wanna add

How To:

This is pretty much as simple as it gets. Line a muffin pan with coconut oil, avocado oil, etc. Depending on the temperature you’re baking at, you may want to change the type of oil used.

Place one egg per muffin and add any of the mixed greens, peppers, or whatever else you you wanna add to it. Bake around 350 (F) degrees for about 15-20 minutes or until desired egg “doneness” 🤣 is reached.

Let cool and enjoy or prep in a container for later. Always let your food cool before sealing it in a container and placing in fridge so bacteria doesn’t grow on it.

Happy Prepping!

Nutrition Hack: 4 Must Halves While On The Road 

On the road again!  Over the next few months this is going to be a common theme for myself. Lots of road travel which means quick workouts, on-the-go grub, and sleeping when I can 😋.

What this doesn’t mean is – an excuse to get crappy food, be lazy and say I can’t or don’t have time to workout.  Overall I know I can’t slack on all the awesome things I want to share with you during this time.  Remember, you don’t have to do anything,m… YOU GET TO! and can choose to or not to do something.  Establish your goals and then reread them at least once a week so you don’t lose site in the shuffle of your day-to-day life.

(Meal #2 at campsite!)
Here’s a small list I put together of 4 essential things I travel with or get while I’m on the road when it comes to food/nutrition.

  • 1️⃣ Nuts/Trailmix: No, I’m not talking about the ones from the gas station with M&M’s, 🙄I mean nuts and possibly some raisins or dates, if needed.  I always have a bag of walnuts, almonds, or pistachios with me. Nuts pack a great fat and protein punch with minimal carbs which means you shouldn’t “crash” after eating. Plus, nuts are pretty easy on the go and you don’t have to worry about storing them any certain place.
  • 2️⃣ Water: This may seem like a no brainer or a “duh” moment, but when you’re traveling water is essiental.  If the worst should happen and you break down or have a long time between stops, staying hydrated is very curical.  Most of us pound tons of caffeine while driving which only further dehydrates us.  So get a Yeti or similar cup that keeps water cold even in extreme temperatures.  Also, try and stay away from leaving plastic in the sun or a warm car as this can become harmful for you to consume.
  • 3️⃣ Bars: Although not the best things for you ingredient wise sometimes, these guys can come in real handy when you’re hungry and on the go or have no other source of food with you.  My favorite ones are RX Bars, Kind Bars, and Quest Bars.  RX Bars are minimal ingredients, stating no BS, Kind Bars are pretty health conscious and fat heavy, while quest bars are packed with fiber.  Depending on your diet, you may like all of them or none.

  • 4️⃣ Super Greens Powder Mix: I keep this brand around in case I haven’t been able to hit my greens for the day due to travel.  Super Greens has over 80% of your RDA for Vitamin A, 4g of fiber, and a probiotic blend.  Is it as good as the real thing? Probably not, but it’s definitely better than nothing at all… I think so anyways?!


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*Bonus: Healthy options for “fast food” if you need it.

Clean Eatz

If you have one near you, grabbing some meals and packing them on ice is a great option.  If you just need something quick then they can do that too!  With so many healthier options, 🌯🥙🍳🥕🥗 I don’t think you can really go wrong here. They provide you the macro content of each meal and are huge on portion control.  If you stick to the portion sizes you’re going to be just fine but start adding in extra sauces or sides and you can pack on calories quick.  Be smart and stick to their plan!

Full discloser, I will be doing some work with this company in the near future but I’ve been a costumer for well over a year which is why I enquirered to be more involved.

Panera

Some of their food options are fantastic while others are caked with sodium and are higher calorie options due to sauces or a sandwich concactuion.  Just check out their online menu first show you know what you’re getting yourself into.  I usually opt for a 🥗 salad with 2x meat and veggies with little else on it besides a clean dressing or just lots of 🥑 avocados instead.

Chik-fil-a

If there’s not any other option then I’ll opt for the inventors of the chicken sandwhich.  I’ll get a grilled chicken sandwhich and some nuggets with possibly a kale salad.  Is it the best? No, not really.  But it is a healthier choice then the other guys and that’s the point.  Make the best possible choice for your body, mind, and sol when you can.  They as well have an online menu so check it out so you know where the calories lie.  I love their sauces but they are definitely not a great choice because of the ingredients and extra calories.  So, use these sparingly if at all.


For any choice what you really want to accomplish is:

  • Food choices with quality protein.
    • Protein will make you feel satisfied (satiated) and keep you from binging on sweeter foods.  Have you ever tried eating a pack of beef jerky and then been like wooo, I could eat 5 of those things?  Now what about a cookie?  How many of those could you eat?  This is why protein is your friend when traveling.
  • Get in some FAT. Yes, I said FAT.
    • FAT will take longer to digest  which means, hopefully, you keep from getting a sugar crash, and plus it’s good for ya if it’s a healthy fat!  This goes back to finding things like nuts and avocados BUT, be careful.  Some package of nuts have hidden ingredients like sugar.  Always read your labels!
  • Watch eating excessive sugar or things high in sugar, especially by themselves.
    • This can cause blood sugar spikes which can make you feel tired and sleepy which is no bueno when on-the-go.

Remember to do what you can when you can.  Food shouldn’t be seen as a cheat but a personal choice.  Figure out what foods make you feel great and eat more of those.  Figure out the foods that don’t make you feel so great and eat less of those.

I hope you enjoyed this article.  If you’d like to receive more articles like this by e-mail, subscribe to our newsletter on SOL FIT Project’s main page.
#GETMOVING

LET’S RETHINK FIT, TOGETHER!

Blog: Your Weekend of Gainz? (3 min read, click here)

Are you so good during the week but let your guard down on the weekend?  A small “cheat” meal is perfectly fine but don’t go overboard or you could be on the wrong end of the spectrum for your GAINZ Bruh!

Here’s 3 quick tips to help we use to get through our weekends.

1.) Reservations: Going, going, gone.

Do you ever just start driving and assume someone you’re with will eventually pick somewhere to eat?  I do this all the time.  What ends up happening is usually the greasiest, worse possible choice for someone trying to eat healthy or clean is picked.

If you plan on going out to eat this weekend pick a venue ahead of time and check out their online menu.

By planning ahead and seeing what your favorite meal actually costs in calories can put into perspective what you should actually be eating.  Try using MyFitnessPal or another app to track it.

2.) BUTTER, It’s what’s for dinner.

When ordering your food ask them to skip the butter on everything and go light on the oil when preparing anything from your protein to your veggies.

Having worked at different restaurants in the past, I can promise you the reason your steaks you cook at home don’t always taste as good is likely the results of tons and tons of butter.  Mix that tons of butter with another ton of vegetable oil and you could seriously be increasing your calories in that meal.

Not to mention all the vegetable oil could be just wreaking havoc on your digestive system but that’s a conversation for another day!

3.) CHIPS: The Gateway Drug

Skip the chips, bread, or anything else free they offer for you to munch on.

As soon as you sit down at a restaurant that offers one of these free items just say we don’t want any _______ before they even have a chance to drop them off.

Especially if you are really hungry, instead of getting your protein and greens in your going to let your guard down and start munching on those salty chips.

Once you do that, all bets are off.  Normally if I give in to the chips, I order something else greasy or extra cheesy that I know I shouldn’t.  Afterwards, I’ll get the sugar crash and feel like crap from all the grease.

Takeaway:  Make sure to log your meal before you go to the restaurant, skip the butter and light on the oil, and pass on the freebies!  Small amounts of extra calories add up very quickly when eating out which can lead to the bad kind of gainz, which we don’t want at all.

Hope this helps.  Have a fantastic weekend everyone!

-LC

Continue reading “Blog: Your Weekend of Gainz? (3 min read, click here)”