Fuel 4 Your Fire: Recipes & Nutrition Facts

Coconut Crusted Black Bean Burger

(Makes 8 burgers)

3 cans black beans

½ cup grated parmesan 

1 cup panko bread crumbs

Breaded with a thin layer of coconut flour & seared.

Rainbow Peppercorn (Trader Joe’s)

Everyday Seasoning (Trader Joe’s)
Fresh Veggies:
Sautéed in coconut aminos & seasoned w/ lemon pepper
(sweet peppers, zucchini, garlic, and red onion)
Served on a brioche roll (brand = specially selected @Aldi)

Amount per serving:

39g P, 54g C, 23g F, 536 Calories

Chicken Mac ‘N Cheese Wrap

Amount per serving:

4 oz baked chicken breast seasoned with:

Coconut aminos 

Orange vinegar

Lemon pepper seasoning (Trader Joe’s)

1/4 cup shredded gouda cheese

2 tbsp grated parmesan
1/2 cup riced cauliflower 

1 multigrain + flaxseed flatbread
(brand = fit & active @Aldi)

1 cup spring greens

53g P, 23g C, 20g F, 467 Calories

Turkey Taco Bowl & Chili Lime Rice

Amount per serving:

4oz of ground turkey (93/7) seasoned with:

Chili lime (Trader Joe’s)

Cumin

Lemon Pepper (Trader Joe’s)

Cherry tomatoes

¼ cup jasmine rice seasoned with: 

Trader Joe’s chili lime, cumin, & coriander

42g P,  51g C, 19g F, 540 Calories

Smokey BBQ Chicken & Rice Stuffed Avocado

Amont per serving: 

Half an avocado (2oz)

4 oz chicken marinated in:

Coconut aminos

Orange vinegar

Lemon pepper seasoning (Trader Joe’s)
Side Salad:
Mixed greens w/ chopped sweet peppers & black beans

31g P, 32g C, 15g F, 383 Calories 

Only One You: Road To Your Best Self Challenge (Phase 1)

I've created this challenge to put a fire under your ass to become a better version of yourself. Sometimes we just need a little push!!!! Below I've attached the instructions for what you need to do.

I will be doing tis challenge along with you and I'll be documenting everything on this blog. I'll share my routine, meals, workouts, and anything else you may request to see!!!

I hope you decide to join in!

Only One You: Road to Your Best SelfPhase 1: First 90 Days

What to you need to do:

1) Choose your goals. Chose AT LEAST two LIFE goals. And remember that it’s not all about how you look. It's about how you FEEL. Keep this in mind when you are tackling your fitness goals. Don't just look in the mirror/scale. Pay attention to how you feel after eating or doing certain things. It's extremely important to reach a point of feeling physically AND emotionally good. The good things that come from having confidence in your body's abilities and yourself as individual will spill over into all aspects of your life. I'm here to make sure that you have the right tools, mindset, and inspiration to get to where you want to be.

2) Email me your goals at kbriggsfitness@gmail.com with the heading ONLY1U GOALS.  I will respond within 1-2 days with directions specific to the goals you choose.

3) Wake up each morning with the desire to become a little better that day. Even if its just 1%. Better is better!!!

4) Focus on the LITTLE things that you CAN control.

5) Go to bed HAPPY and eager for tomorrow. Do whatever you need to do to make this happen!!! Get excited about LIVING. We only get one chance at it.

Ready? Lets do this.

Fuel 4 Your Fire: Recipes & Nutrition Facts

Black Bean Meatless Balls
Makes about 4 servings (16 balls).

2 medium zucchini (spirilized)
1 can black beans
4 slices paleo (no sugar bacon) *1 slice per serving
1/2 cup panko bread crumbs
1 tbsp chopped garlic clove
1 tsp Trader Joe's chili lime seasoning
1 tbsp basil leaves
Ground black pepper (to taste)

20g Protein, 39g Carbs, 9g Fat, 302 Calories

Breakfast Tacos
Makes 4 tacos

4 siete foods almond flour tortillas (2 per serving)
1/2 medium spirilized zucchini
1 small avocado (3oz.)
2 tbsp grated parmesan
1/2 cup chopped red bell pepper
1 tbsp garlic clove
Ground black pepper (to taste)
2 slices paleo bacon

24g Protein, 25g Carbs, 23g Fat, 398 Calories

Grilled Burger w/ Sweet Potato Bun
Makes 4 burgers

2 2oz. grilled sweet potato slices (for the bun)
4 slices GoVeggie dairy free cheddar cheese
1 lb lean ground beef
1 tbsp Himalayan pink salt
1 tbsp ground black pepper
1/3 cup parmesan
1-2 tbsp garlic powder
1-2 tbsps ground cinnamon

30g Protein, 38g Carbs, 12g Fat, 331 Calories

Fuel 4 Your Fire: Recipes & Nutrition Facts

BBP Quesadilla (Vegan)

Makes 4-5 quesadillas

8-10 Siete foods Cassava & Coconut grain free tortillas
(2 per serving)

8-10 slices Go Veggie vegan cheddar cheese
(2 per serving)

1 can black beans

1 can chickpeas

1 cup sweet peas

1 red bell pepper (chopped)

ground black pepper

garlic powder

Zanzibar Island Spice

13g Protein, 46g Carbs, 17g Fat, 387 Calories

Breakfast Veggie Burger 

These portions are for one serving.

1 Trader Joe's california veggie patty

1 fried egg

1 slice GoVeggie non dairy cheddar cheese

2 2oz. grilled sweet potato slices (for bun)

1 tbsp Trader Joe's dry roasted peanut butter
(crunchy of course!)
1 cup green beans

20g Protein, 43g Carbs, 20g Fat, 435 Calories

Avocado Deviled Eggs & Red Lentil Pasta

These portions are for one serving 

3 halved hard boiled eggs (remove the yolk)

1 small (2 oz avocado)

1/4 cup sun-dried tomato (or chopped cherry tomato)

1 tsp garlic powder

1 tsp Trader Joe's chili lime seasoning

1 squirt of fresh lime juice

Ground black pepper (to taste)

Chopped parsley flakes (garnish)

29g Protein, 34g Carbs, 9g Fat, 335 Calories

Avocado & Fried Egg Sweet Potato Toast

These portions are for one serving

4 oz. grilled sweet potato (as toast)

2 fried eggs (only one yolk)

Eggs were seasoned with Zanzibar island spice

2 oz avocado slices

1 tbsp sun-dried tomato

1 tbsp grated parmesan 

19g Protein, 33g Carbs, 15g Fat, 340 Calories

Fuel 4 Your Fire: Who Wants Pancakes?!? ** New Recipe & Nutrition Facts **

Pancakes are my jam. So when I make them, I get creative.

Here is the latest. I ate these as a solid post-workout meal. You can adjust any ingredient to better fit the specific macros you are trying to hit at a certain point in the day.

Vanilla Apple Cinnamon 'n Sweet Potato Pancakes

Ingredients: 1/4 cup egg whites, 1/2 scoop vanilla protein powder, 1/2 cup oats, 1/3 cup baked apple chunks (1/2 in batter & 1/2 on top!!), 2 oz baked sweet potato, a dashes of cinnamon (some in batter and some on top!!). Add water as needed for desired consistency. Make your cakes, then add the peanut butter, a couple dashes of cinnamon, and the second half of your baked apple chunks!!! 

(35g P, 56g C, 4g F, 419 Calories)



Give them a try and leave a comment.

Go nuts!

Fuel 4 Your Fire: Recipes & Nutrition Facts

Italian Stuffed Chicken Breast

48g Protein, 39g Carbs, 17g Fat, 475 Calories

Meatball Ingredients:

4 - 4oz chicken breasts

3oz Trader Joe’s almond mozzarella style shreds (cheese alternative)

½ cup Fage Greek yogurt

1/3 cup grated parmesan

½ cup sun-dried tomatoes

To taste:

Basil

Oregano

Ground black pepper

Served with Trader Joe’s roasted potatoes w/ bell peppers & onions

Lemon Dill Turkey Meatballs

38g Protein, 19g Carbs, 22g Fat, 424 Calories

Ingredients:

2 lbs ground turkey

4 tbsp stonewall kitchen lemon dill aioli

1 cup grated parmesan

2 tbsp lemon pepper seasoning (I used Trader Joe’s)

Mix all ingredients and roll into approximately 1oz meatballs (4 meatballs per serving).

Instructions: 

Bake meatballs on at 375 for about 30 mins. Check them occasionally.
Served w/ 1 cup sweet peas and cauliflower rice.

Smoked Salmon Poke Bowl

29g Protein, 32g Carbs, 10g Fat, 321 Calories

Ingredients:

2.5 oz deli style smoked salmon slices

½ cup shelled edamame

¼ red bell pepper (chopped)

¼ yellow bell pepper (chopped)

2 tbsp coconut aminos (soy sauce substitute)
Served over 1 cup cauliflower rice.

Sun-Dried Tomato Basil Shrimp & Zucchini Noodles

35g Protein, 15g Carbs, 10g Fat, 286 Calories

Ingredients:

24 oz. large cooked shrimp (6oz. per serving)

1 tbsp tomato, basil & garlic infused olive oil

1 tbsps chopped garlic

1/2 cup sun-dried tomatoes

2-3 large zucchini

Instructions:

1) Sprilize your zucchini and sauté for just a few mins. Use seasoning of your choice. I used a little lemon pepper and a few squats of I can't believe it's not butter spray.

2) Remove the tail from your shrimp, then sauté them in a large pan with the remaining ingredients. 

3) Combine the zucchini & shrimp, then Enjoy!

Give these meals a try and let me know how you like them. Keep them the same, or put your own twist on it and share it with me!!! Check back for more meal ideas each week!!! Also, if you like what you see here, check out my Instagram page @kbriggsfitness. 

Until next time,

Kelsey

Just Keep Swimming.

I'm going to keep this one short, sweet, and straight to the point.

Making progress is NOT an easy process and it never will be. You WILL struggle. You WILL question things. You WILL want to throw in the towel, but DON'T. Giving up on yourself won't speed up the process. It will only hinder your potential to thrive. The hardest thing about success is trusting the process. Knowing in your heart that if you give everything you have, no matter what, you WILL get to where you're trying to go. Your methods won't always be crisp. You WILL get a little sloppy at times. That's part of being human.

NEWS FLASH: You aren't perfect (shocker, I know).

But guess what?!? The imperfections you cary with you are part of what guides your story. They are the things that you will keep busting your ass to improve. Want to know why? Okay, I'll tell you. It's because you're beautifully badass and you have A LOT to give to this world. Do you want to know something else? I know that you will, in time, find a way to let your light shine the best way that you know how. You WILL find your passion. You WILL feel the fire ignite inside of you and you won't be able to wipe the smile off of your face. THIS my friends, should be everyone's ultimate goal in life. Genuine happiness. You deserve it. And if you keep going, you WILL find it. Your time will come. Yes, it's a process. But you WILL get there. I promise. Just keep swimming.

Until next time.
(throws up the deuces)