You’ve probably heard it before, but crushing your workouts will only get you so far. It’s your eating habits that will help get you the long-term results you’re after.

Unfortunately, nutrition is also the most difficult part of fitness for most people to understand and put into action! That’s why we created the V Shred Custom Coaching program: to help eliminate the guess work and have the experts do the heavy lifting of figuring out what and how much to eat — so you don’t have to!

If you’ve received your a V Shred Custom Diet Plan or are just considering buying one, here’s what to expect — and a step-by-step guide of how to turn that plan into actual meals!

What to Expect When You Get Your Plan

When you open up your meal plan, the first thing you will see is your meals for the entire week.

Most days will look like this:

• Breakfast
• Snack
• Lunch
• Snack
• Dinner

There might be another snack before bed, depending your goals. In addition to everything you need to eat at each meal, you will find the calorie/macro breakdown for each meal and your total daily calories/macros for the entire day at the bottom of the page.

Before we dig deep into the plan, let’s address the one question we almost always get right out of the gate. Why is my plan just one week? 

Here’s why: Unless you see something that you don’t like, or we determine the plan isn’t working for you and your goals, our plans are written to repeat the same meals for several weeks, — normally, right about a month.

That may sound weird, but there is a reason. You get better at your diet the same way you do with your workouts — by repeating them more than once. Sticking to the same meals for a few weeks helps you learn crucial meal preparation and portion control skills!

Once you are confident and seeing results, we’ll start mixing things up. But if you need more variety, reach out to Be it day one or day 90; your coach is always happy to make adjustments!

Now let’s dig into how to put your plan into action, in 5 steps.

Step 1: Look Over All Seven Days Of Your Plan 

Start with page one and go through each meal. Don’t just skim! Do a deep dive. Look for anything you may see as a problem; a food you hate, something you are allergic to, or a meal that just doesn’t feel right.

If something looks off, speak up! Let your coach know, and they will keep changing it until you are happy! Your plan is never set in stone.

That’s a big difference between our meal plans and ones from other online services. Our plans are meant to be truly customized. We keep making adjustments until you’re confident you can follow it without feeling overly restricted or overwhelmed.

Step 2: Make a Shopping List & Head to the Grocery Store 

After the meal schedule, you will find recipes and instructions. Skip past this section for now and go to the back of the meal plan and look at the shopping list! It is about three pages long and includes everything you need to follow our recipe suggestions and make your meals.

Because your meals come from recipes, this section may look a little weird. Like, who buys .38 cups of salsa, right? Or just one tablespoon of peanut butter?

But remember, you will be repeating this meal plan for four weeks, so you will be buying almost everything you need for an entire month of meals.

That’s another perk of meal planning: It is very budget-friendly! It may seem expensive during that first shopping trip, but once you get good at shopping, you can easily save enough money each month to pay for your meal plan.

We suggest printing this section and taking it to the store with you so you can buy everything you need to set yourself up for most of the month in a single trip. In some cases, you’ll only have to buy some of these things once every few months.

You will also see specific brand names called out on these shopping lists. You don’t need to buy the exact brands listed. Buy the brand you want or that you can afford.

Step 3: Practice Measuring Your Food

Our meal plans contain a range of pretty normal food: measurements: tablespoons, ounces, cups, etc. If you go to the last page of the meal plan, there’s a simple portion guide that helps you put those into some terms. For example, a cup of salad greens is about the size of a baseball.

However, we recommend investing in a food scale and tools like measuring cups and spoons for optimal accuracy. You can pick one up at most department/grocery chains or find them really cheap online. 

That may seem like overkill, but here’s why it’s so important. Compare these two servings of nuts. They’re both a size that would be easy to scoop out of a bag with your hand, but one contains an extra 235 calories.

That number of extra calories one time won’t make or break your results. But repeated on a regular basis for weeks or months, the calories will definitely add up!

The moral of the story: It’s hard to “eyeball” portions, especially when you’re not used to it. Use a food scale as often as you can, at least for a couple of months. Over time you can get pretty good at eyeballing, but it takes plenty of practice.

Step 4: Learn Your Swaps

Our V Shred coaches share a short guide with every meal plan that lists easy protein, carb, fat, and vegetable substitutions. These are interchangeable foods based on your wants, needs, and cravings, and will help keep you from getting bored with your plan.

For example, let’s say you see chicken on your plan a few times. If you already know that you are going to get sick of chicken after a couple of days, when you are out grocery shopping, pick up some items on the substitute list! You could have an equal portion of lean turkey, white fish, 3/4 of a cup of cottage cheese, or plenty of other options.

If you aren’t sure if you are substituting with the right foods or don’t see any substitutions you like, you can always reach out to your coach to ask. Our Facebook Group for Women or Facebook Group for Men are also packed with thousands of people who have had success in custom coaching, and they have tons of great ideas to keep you satisfied.

Step 5: Pick Your Meals

Now that you’ve looked at your plan and understand the shopping and substitutes list, it’s time to make your shopping list, and start prepping a few meals! If you need some ideas on making meal-prepping easier, Vince filmed a great video on meal-prep tips that can help you get started.

Hopefully you are feeling confident and ready to start eating and feeling better!

But if you are still confused after looking everything over, it’s normal. Please don’t hesitate to talk to your coach! You are never bothering them, and there is no such thing as a “dumb” question.

Each week, look for a “check-in” emails from your V Shred coach. If you have any questions or feel like you’re struggling, this is the best way to get help from experts who know how to give it.

Now, time to go start taking control of your nutrition. We know you can do it!

The post Getting Started With Your V Shred Custom Meal Plan appeared first on V Shred.

Not that long ago, bros in the gym talked about what they called the “anabolic window.” It was a magical-sounding 45-60 minute space where you had to have a protein shake, or else you’d risk your muscles wasting away.

We know better now. Most research has shown that your muscles aren’t in significant danger if you don’t have a shake right away, even if you are doing a tough program like V Shred’s Clean Bulk to pack on muscle mass.

But no, that doesn’t mean it’s not a good idea to have protein powder post-workout. Here’s your best post-workout protein strategy, no matter if your goal is weight loss or pure muscle gains!

Should I Have A Protein Shake, A Meal, Or Both?

The science is clear that if you’re lifting weights regularly, a higher protein diet can help you achieve more fat loss, more muscle gain, and just better results in general. It’s also clear that your body is more sensitive to protein in the hours following a workout— somewhere around 2-3 hours, for most people.

Both of those sound like good arguments for consuming protein pretty soon after a workout.

But does it have to be a protein shake? What about chicken, fish, eggs?

They’re all great sources of protein. The real advantages to having a shake post-workout are more functional:

• Protein is more convenient than packing a meal around
• It’s also light enough in the stomach that you can eat soon afterward

One other benefit: your body uses it more quickly, since whey protein like Sculptnation Protein digests much more quickly than meat.

Our suggestion: keep some protein powder in your gym bag and go ahead and slam it on your way home from the gym. Then have your planned post-workout meal an hour or two later.

Need Some Additional Help Determining Your Protein Needs? 

If you’re not sure how much protein to eat, the macronutrient calculator in the V Shred App for IOS or Android can help you set a daily target to aim for. Getting systematic about this one macronutrient can be a game-changer!

And if this is all just confusing to you, or you are unsure if you need to have both a shake and a meal post-lift, you’re not alone! Our expert team of certified personal trainers and nutritionists at V Shred can create a custom meal and supplement plan that lays out everything you need to reach your goals faster and easier!

You can get your personalized meal plan here, or email coaching@vshred.com.

The post Should I Have A Protein Shake After Working Out? appeared first on V Shred.

How to prepare protein is a question we hear all the time. In terms of nutrition questions, it’s right up there with “What should  I order when eating at a restaurant” and “Should I have a protein shake post-workout.”

And just like those questions the answer depends on your goals.Here’s how to cook your proteins in a way that will keep you from getting bored and help you reach your goals!

Best Ways To Prepare Meat For Weight Loss

If you’re using one of our programs like Fat Loss Extreme for Men or Women or Move, it’s likely that you’re looking to lose or control your weight. If that’ the case, then battering or deep-frying your meat on a daily basis probably won’t help you much!

When weight-loss is the goal, stick with low-calorie ways of cooking your meat such as:

• Baking
• Grilling
• Boiling
• Pan-frying
• Air frying

All of these methods are great for cooking enough meat for a single meal, or even better, for “meal prepping” multiple meals– which we highly recommend. 

One other thing to watch out for if you are trying to lose weight is cooking oils. They can add a lot of calories from fats, and it doesn’t take very much for them to add up quickly, especially if you are cooking with them for several meals each day.

Now, that doesn’t mean you can’t use them. It just means you should use oils in moderation and, more importantly, track them if you are measuring your food and tracking calories/macros — which you can easily calculate in our V Shred App for IOS or Android.

Here are a few other cooking options besides frying, battering, and smothering with oils.

Cooking Sprays: Most cooking methods mentioned above don’t require additional oil. But if needed and you’re looking for places to cut calories, consider switching to a few spritzes of cooking spray.

Herbs & Spices: These will be your best friend if you want to flavor your meat without any additional calories! Change them around, and you’ll find you can prepare chicken or other meats multiple ways, all without adding any calories.

Rotate A Variety Of Lean Meats: Don’t feel like you need to limit your protein choices to fish and chicken! Lean ground beef, lean ground turkey, lean ground bison, and even pork tenderloin are delicious low-fat protein sources.

They are also  super easy to prep without additional oils. Just toss them in some spices, cook using one of the suggested methods above, and then serve them up alongside some vegetables and a healthy carb — and dinner is done.

If you get bored with meat, you can also use Sculpt Nation PROTEIN to make a delicious smoothie, or even something fun like protein pancakes! 

Best Ways To Cook Meat For Bulking/Weight Gain

If you are in a caloric surplus or looking for ways to add more calories to your meals without feeling overly stuffed (which is a common issue that we talk about in the article Should I Keep Eating if I’m Full?  — cooking oils and higher fat meats are a great way to sneak in calories.

That doesn’t necessarily mean “all butter, all the time,” though! After all, a bulking program like CLEAN BULK should be just that… clean!

And if it’s not clear where that line is, we can help you find it! That’s why we have a team of nutritionists at V Shred who make custom goal-oriented meal plans for people worldwide every day.

You can get your customized meal plan here or email coaching@vshred.com, and we’ll create a plan that you can stick with that includes the best ways to prepare your meals!

If you aren’t already, you should also get active in our Facebook Groups for Men or Women. Thousands of people — even our on-staff trainers and nutrition experts — are there every day offering cooking tips, recipes, and more!

The post What Are The Best Ways To Cook Meat? appeared first on V Shred.

Giving your body the right amount of calories to match your goals and stay nourished is important no matter what workout program and meal plan you are following.

Many people don’t know this, but eating too little, even if your goal is weight loss, can potentially hinder your results. Your workouts suffer, your motivation goes downhill, and you end up burning out before you can make real progress!

But we get it. Whether you are following a Clean Bulk program and eating a lot to put on muscle, or following a program like Fat Loss Extreme for Men or Women and are in a caloric deficit to lose body fat, there might be times when you just don’t feel like eating.

We’ve all been there. Here’s what you should do the next time you don’t feel like eating all that you’re supposed to!

Is it OK to eat less than my meal plan says? 

If you are following a meal plan and it says to eat three meals and two snacks in a day, but you get two meals and one snack in, and you’re pretty sure that there’s no way you’re going to be able to choke down another bite without feeling miserable, it’s perfectly OK to stop eating!!

We never want you to eat to the point of being uncomfortable. This can really mess with your natural hunger cues and can also wreak havoc on your digestive system.

Now, we already know what you are thinking … “But what about hitting my calories or my macros?”

Here’s the thing: Neither macros nor calories are 100 percent accurate, no matter how good your diet plan is and how good you are at weighing your food.

Plus, do you know what’s even more important than macros? Following a diet that you can actually stick with. Stuffing yourself when you don’t want to… isn’t really sustainable.

The Big Exception: Eating for Muscle Growth

Now, of course, there are some exceptions.

Suppose you’re a skinny guy with an ectomorph body type who is desperately trying to pack on muscle. In that case, you’re going to have to get some calories in your body, probably even when you don’t really feel like it.

But you can be strategic in how you do it so that you’re not miserable! Try eating calorie-dense foods such as….

• Nut butters
• Nuts
• A double scoop of protein powder in a protein shake
• Oils like olive oil and coconut oil
• Occasional “treat foods,” extra condiments, and sauces

These types of foods and condiments can help add extra calories to your meals without filling you up.

Now, we aren’t saying you should eat a candy bar and piece of cake every day. But if you have the extra calories to use and are full, they can be used in moderation.

Still Struggling? Your Meal Plan May Need Expert Eyes!

If you’re having a hard time eating what the calculator in our V Shred App for IOS or Android says you should be eating for your goals, it could also be a sign that your meal plan needs to be looked over by someone else.

That’s why we have a huge team of V Shred trainers and nutritionists who create custom diet plans and workout plans for thousands of people every day.

If you’re interested, get your customized meal plan here or email coaching@vshred.com, and we can help make a plate you’ll look forward to finishing.

The post Should I Keep Eating If I’m Full? appeared first on V Shred.

It has happened to everybody: You’re busy, you look at the clock, and you realize you missed a meal, or you’re going to be forced to skip one.

First thing: Don’t stress out or beat yourself up about it. Just like workouts, the most important thing is that you are consistent most of the time with hitting the daily calories or macros you have calculated in the V Shred app for IOS or Android.

A missed workout or meal here and there won’t cancel out the dozens of workouts or meals that went right. Your progress happens in the big picture, not the small one.

How to Make a Meal Replacement

There’s no true replacement for a meal, but you totally missed one, you can always add a bit more to the portions at your next meal or two. If that won’t work, that is where protein shakes come in handy!

It’s always a good idea to keep some Sculpt Nation Protein around so that you can at least meet your protein target. After all, this is the macro that matters most!

Every part of your body uses protein to grow and function, and if you don’t get enough protein, your body can suffer and even start shedding muscle instead of fat!

Whether you are doing our Clean Bulk program to pack on muscle or our fat loss plans like Move and Fat Loss Extreme for Men or Women — hitting your daily protein goals is most important, and a protein shake or two is way better than nothing.

You can just shake up a scoop with water, or if you have a blender on hand, here are a few great recipes that will create a more balanced meal. You can also find lots of easy recipe protein shake recipes within our V Shred app for IOS or Android and our Facebook Group for Men and Women.

Missing meals can also make it challenging to ensure you get all the necessary nutrients your body needs. It might also be a good idea to supplement with our Sculpt Nation GREENS, which have several servings of fruits and vegetables per scoop.

You can drink them alone, but may of our clients love the taste of mixing them with protein.  Give this duo a try the next time you have to miss a meal!

What If Skipping Meals Happening Frequently? 

If you are skipping meals just because you aren’t hungry, check out our article Should I Keep Eating if I’m Full? for helpful suggestions.

But if you are skipping meals for any other reason and find this happening over and over again, maybe your meal plan — or lack thereof — is the problem.

That’s why we have a team of nutritionists at V Shred making custom diet plans that can work around people’s busy schedules.

They do this every day, and no matter your situation, they’ve seen it before. Get your personalized meal plan here or email coaching@vshred.com, and we’ll get you on track.

The post I Can’t Fit All My Meals In. What Should I Do? appeared first on V Shred.

There is a good reason nutrition experts tell you to eat somewhere between two and five servings of fruit each day. Fruit is packed with nutrients, fiber, antioxidants — all kinds of good stuff.

Now, eating as much fruit as you want, that’s a different story.

Remember that all foods, even “healthy” ones, have calories. So yes, it is possible to overeat fruit and put yourself in a caloric surplus that could cause weight gain, or get in the way of your weight loss goals.

So how do you know how much is enough?

How To Be Strategic With What Fruits You Choose

First things first: There’s a big difference between raw fruit and all the foods out there that are pretending to be fruit, like dried fruit, fruit yogurt, and fruit juice. Those things are not really fruit.

When we refer to “fruit,” we are talking about fresh produce. Many nutritionists consider certain vegetables like greens or asparagus to be “free foods” that you don’t need to track, but fruit, as healthy as it is, is not calorically free.

So, no matter your daily calorie budget that you have calculated in our V Shred app for IOS or Android— definitely track all fruit!

Next, if you are on a lower-calorie diet, you may want to stick with fruits that are lower in calories per serving. Some examples of low-calorie fruits include

• Berries
• Apples
• Grapefruit
• Kiwi
• Peaches
• Oranges, grapefruit, and other citrus

There isn’t anything wrong with higher-calorie fruits like bananas or pineapple. Pending your individual calorie, carbohydrate, or overall macro allowance, you just might have to enjoy a smaller portion.

There’s More Than One Way to Get Your Fruit

Suppose your calories are pretty low, or you don’t enjoy fruit? In that case, there is an easy and virtually calorie-free way to help make sure you’re getting all the micronutrients you should. One scoop of Sculpt Nation GREENS is jam-packed with vitamins, minerals, antioxidants from fruits and vegetables. Plus, they taste delicious — the strawberry flavor in particular is a fan fave.

And if you eat fruit in an attempt to curb your sweet tooth, you may also want to give our Apple Cider Vinegar Gummies a try. They seriously taste like candy! Plus, they can help give you quick “pick-me-up energy” and provide digestion and metabolism support.

One more thing worth noting: It’s rarely a good idea to ONLY eat fruit as a meal. Whenever possible, have it as part of a  balanced meals that includes protein. One way you could enjoy both is with a Sculpt Nation Protein smoothie. You can find some of our favorite protein smoothie recipes HERE, and more of them within the V Shred app.

Lots of our clients and nutritionists also post their personal favorite recipes in our private Facebook Group For Men and Women. If you haven’t joined yet, make sure to do that!

Don’t Quite Trust Yourself Around Fruit?

We get it — even something as healthy as fruit can be a “trigger” food for some people. That’s why V Shred has a team of certified nutritionists who make custom diet plans every day built around just the right amounts of fruits, vegetables, proteins, and fats. They can help you make one that respects your cravings and helps you move toward your goals.

Reach out at coaching@vshred.com or click HERE, and we can start making your personalized meal plan today!

The post Can I Eat As Much Fruit As I Want? appeared first on V Shred.

Call it intermittent fasting or whatever you want. Skipping breakfast seems to work well for some people chasing weight loss and looking to cut calories.

But passing up the first meal of the day is definitely not everybody, and usually not sustainable long-term.

Ask Yourself Why You Want To Skip Breakfast

If skipping breakfast is just your way to avoid learning how to make a healthy breakfast, it’s not going to end well. If you want to reach your goals, you have to put just as much effort into nutrition as you do exercise!

We have plenty of recipes in the V Shred App for IOS or Android that can line up with every goal and macro range and a calculator that will help you determine your individual calorie needs — so that wipes out the “I don’t know what to eat” excuse!

Skipping breakfast is also not a smart approach if you wake up hungry or feel sluggish if you don’t eat something soon after waking. This will only backfire.

If you avoid breakfast as a tool to lose weight but you are hungry when you wake up, there are better ways to reach your weight loss goals. It’s best to go ahead and properly fuel your body each morning!

On the other hand, if you aren’t hungry when you wake up and skipping breakfast doesn’t lead to things like overeating later in the day or brain fog – in most cases, there is no reason to eat until you are hungry.

As long as you are hitting your macro goals for the day, it’s perfectly fine to wait a few hours to eat your first meal.  But a better idea for most would be to kickstart the day with something light, like a simple protein smoothie using Sculpt Nation Protein. 

Are There Any Perks Or Downfalls To Skipping Breakfast?

This is very individual. If it works for your appetite and lifestyle to skip breakfast, it might be beneficial to wait a little until later to have your first meal.

But you should never skip breakfast just because some guru said it’s best to “fast” or because you think it will help you reach your weight loss goals.

Plenty of people still end up eating just as much, or even more, when they skip meals, and their cravings certainly aren’t any less intense by choosing to eat their first meal later in the day.

That’s why for most people, a better approach isn’t changing when to eat; it’s taking the time to learn what to eat and what balanced meals and reasonable portions really look like.

The foundations are a high-protein breakfast, a solid snack or two, and lunch and dinner made of protein, veggies, complex carbs, and healthy fats.

Being consistent with that is what will help you make the most of your workouts and reach your goals faster and easier. Try to improve your overall approach to nutrition before you start cutting meals out of your schedule.

You can find lots of nutrition resources in our Facebook Group For Men or Facebook Group For Women. Other customers and even our V Shred Nutritionists are always active, offering recipes and suggestions!

There Is One Exception To Skipping Breakfast 

It’s never a good idea to head to the gym for a tough lift like the ones in  Clean Bulk, Ripped In 90 Days, or  Toned In 90 Days, without properly fueling your body beforehand, even if it’s just a protein shake and a piece of fruit.

The same goes for most of our programs that are HIIT focused, like Fat Loss Extreme For Women, Fat Loss Extreme For Men, and MOVE. It’s ideal to have something on your stomach, even if it’s only some BCAAs.

Now, suppose you are only going on a walk or doing some low to moderate-intensity cardio. In that case, it’s perfectly fine to do so on an empty stomach if you choose. Just make sure to stay hydrated!

Bottom line — do what works for you! The most important variable in reaching your goals is overall calories in vs. calories out, no matter what time you choose to eat them!

If you want to learn more about the best time of day to work out and meal timing around workouts, you can check out this article and video for more information!

Still Not Sure? 

If you feel totally lost from all the mixed nutritional messages out there, you aren’t alone. Dieting can be really confusing.

That’s why we’ve got a team of certified personal trainers and nutritionists at V Shred who are helping thousands of clients figure out what, how much, and when to eat every day.

Click HERE or email coaching@vshred.com to learn more about having a coach create a perfect meal plan for your individual needs!

The post Is it OK To Skip Breakfast? appeared first on V Shred.

Happy Birthday America …

It’s time to celebrate Independence Day with fireworks, family, friends, barbecues, and beer.

What’s not to love? Oh yeah … the calories!

If you are looking for ways to have a healthier 4th of July BBQ ..
you are in the right place.

In today’s article, we have over a dozen healthy recipes that will help you stay on track during this food focused holiday.

If you are one of the tens of millions expected to attend or host a cookout .. you will no doubt be faced with a lot of temptation.

Americans love to eat and drink (A LOT) to celebrate the birth of American independence.

Check out these 4th Of July food fun facts…

Americans are expected to eat ..

• 190 million pounds of red meat or pork.
• 150 million hot dogs.
• 750 million pounds of chicken.

And spend…

• $92 million on chips $60 million on dips.
• $568 million on wine.
• $1 billion on beer.

Oh and speaking of beer … 4th Of July is the #1 beer drinking holiday. A whopping 68.3 million cases of booze are typically sold during the holiday weekend.

If you are watching your waistline .. it’s easy to see why you may have a little food anxiety.

We’ve got you covered!

Cookouts can actually be really healthy! All it takes is a little planning, modifying, and some willpower.

We can’t force you to put down the chicken wings and pass up on that game of beer pong .. but we can help by giving you some diet friendly recipes that will help you dramatically dial down calories!

We aren’t including any summer BBQ staples, like burgers and hot dogs.

As we mentioned above.. those are pretty easy to modify! We wanted to help you think outside the BBQ box and give you some new cookout recipes to try!

Hamburger buns with only a few carbs .. a zero calorie salad dressing .. and healthy protein packed apple pie .. YES PLEASE!

And if you are searching for a new protein that you can use in that recipe .. we are also giving you the chance to grab some for 40% off!

Just CLICK HERE and use the code: JULY40 at checkout!

MAIN DISHES + SIDES + DESSERTS

RECIPE 1: CAULIFLOWER BUNS
*Servings will vary pending the size you want to make your buns*

Using cauliflower instead of bread may sound unappealing, but with the right recipe, you won’t notice the cauliflower taste. You will only be left with hundreds of calories that you can use somewhere else (like on our healthy protein apple pie or sugar free jello shots.)

Ingredients:

• 1 (12 oz) bag cauliflower rice
• 1 egg white
• 1 tbsp coconut flour
• 1/4 tsp salt
• 1-1/2 teaspoons baking powder
• 1 tsp each of any other seasonings you want your bun to taste like!

Directions:
Steam the cauliflower according to the package; drain until ALL WATER IS REMOVED (this is key) and let cool. You may want to use a cheesecloth or dry paper towels to make sure ALL water is removed.

Whisk together the coconut flour, baking powder, seasonings, add the cauliflower mixture, and egg white. Stirring until blended. If the batter is too dry, try adding teaspoons of unsweetened nut milk, or even water, to reach desired consistency.

There are several methods you can use to make your buns! Here are a few!

Muffin Tins
Distribute evenly into muffin tins. Bake in the preheated oven for 40 to 45 minutes until golden brown at edges and centers feel set when lightly touched. Transfer to a cooling rack and let cool completely before removing. Slice them in half and serve up!

QUICK TIP … You can also use this batter and pour it directly into a small sprayed skillet .. in a mini-waffle or pancake maker .. or even in the microwave!!

For the microwave version…
Pour a couple of inches of batter into a deep coffee mug. The larger it is, the better, unless you are eating a tiny patty of meat. Microwave time will vary, but zap it about 45 seconds and see if it’s ready. If not, keep adding 10 seconds at a time until done!

Don’t overcook, or it will be too dry. Dump out of the mug .. let cool .. cut in half …. Enjoy!

TIP .. if they still don’t seem “toasted” enough. You can always throw them on the grill, put them in a toaster oven, or even an air-fryer!

RECIPE 2: FIRECRACKER GRILLED SALMON
You may not think of salmon as being a 4th of July staple, but eating this super healthy fish on Independence Day .. is a tradition in New England!

According to history buffs, it started by coincidence. During the mid-summer months, salmon was plentiful in that region. Because it was “in season” – it always ended up on the dinner table for Independence Day! Even though salmon is available year-round now, the holiday tradition of eating salmon on the 4th remains to be a big deal there!

If you want to celebrate like the New Englanders .. this grilled salmon recipe is tasty, tangy, and packs just enough heat. The only calories it packs on, are from heart-healthy Omega 3’s!

The calorie content in salmon can be well over 300 calories, or as low as well under 200 calories.
You want to always buy salmon labeled wild” and not farmed.

Wild salmon has fewer calories and half the fat content of the same amount of farmed salmon, and it is better for you.

While farmed salmon is sometimes praised for having slightly more omega-3 fatty acids, it is also very high in saturated fat – which is a type of fat you do not want.

Farmed salmon is also known for having more unsafe contaminants, chemicals from polluted waters, and other pollutants. Farmed salmon comes with the potential of antibiotic use.
Wild salmon does not.

Some good choices would be WILD sockeye (red), king, keta, coho, or atlantic.

Ingredients:

• 4 (4-6 ounce) wild salmon fillets
• ⅛ -¼ cup peanut oil
• 2 tablespoons soy sauce (or coconut aminos)
• 2 tablespoons balsamic vinegar
• 2 tablespoons green onions, chopped
• 1 teaspoon brown sugar
• 1 cloves garlic, minced
• ½-1 teaspoon ground ginger
• 1 teaspoon crushed red pepper flakes
• ½ teaspoon sesame oil
• Pinch of salt

Directions:
Place salmon fillets in a glass dish.

In a separate bowl, combine the peanut oil, soy sauce, vinegar, green onions, brown sugar, garlic, ginger, red pepper flakes, sesame oil, and salt. Whisk well and pour over the fish.

Cover and let marinate in the refrigerator for at least 4 to 6 hours.

Transfer filets to aluminum foil and place them on the grill.

Grill 10 minutes per inch of thickness. Turn over halfway through cooking.

*With any meat, it is best to use a food thermometer to ensure you do not under-cook or overcook for your liking. For salmon, it is re

commended the internal temp reach 145. Keep in mind that meat will continue to cook just a tad after it leaves the grill*

If you want to really keep with New England tradition, pair your salmon with some peas! They ate salmon with this nutritious veggie .. because it too .. was in season at the time!

Not sure how to enjoy this green veggie … check out our next recipe idea!

RECIPE 3: GRILLED VEGGIES
Pair your salmon with some grilled sugar snap peas! Peas are one of several vegetables that are great cooked up on the grill!

Grilling your veggies is one of the healthiest side-dishes you can enjoy at your cookout. Put them on a kabob, throw them in some aluminum foil, or put them straight on the grill… no oil needed!

Many veggies do well on the grill, but a few really shine!

Asparagus, eggplant, mushrooms, onions, zucchini, eggplant, and bell peppers are excellent options!

Of course, you can’t go wrong with some corn on the cob. Just keep in in mind that corn is a vegetable that is higher in carbs!

RECIPE 4: SUMMER SALAD
(Serving size – 1 large salad)

There is just something satisfying about a nice summer salad! This one follows a “red, white, and blue” theme .. with fresh blueberries, strawberries, and a virtually calorie free homemade vinaigrette dressing!

Ingredients:

• 2 cups mixed salad greens of choice
• 1/4 c fresh blueberries
• 1/4 c fresh sliced strawberries
• 4 oz grilled lean protein from the grill
• 1/2 c cooked quinoa, rice, or cauliflower rice.
• 2 tbsp. Crumbled fat-free feta cheese
• 2 tbsp. Fat Free Vinaigrette (DIY recipe below)

Instructions:
Toss all ingredients except dressing together… mix up .. enjoy!

**Healthy Homemade Vinaigrette Dressing**
This comes with a warning. You may never want to buy salad dressing again! It will be hard to believe that something this good .. is virtually calorie-free (minus the few calories in the mustard and stevia.)

The base of this recipe can be altered to go with any salad! Think greek seasonings and lemon juice for a greek salad! Get creative!

The amounts below should be enough to cover 1-2 salads.

Ingredients:

• 6 tablespoons vinegar: balsamic, white wine, champagne, apple cider, rice, or red wine vinegar.
• 4 teaspoons mustard: Dijon is the best, but you can also use yellow, brown, or spicy.
• 2 teaspoons Stevia (or a few squirts/drops of liquid stevia if that is what you typically use)
• 1 clove garlic, crush or minced (or some garlic salt)
• 2-4 tablespoons water
• Salt & pepper to taste

Instructions:
Simply whisk together and pour over salad!

RECIPE 5: HEALTHY POTATO SALAD
(Approx 8 Servings)
Traditional potato salad is drowning in high fat mayonnaise! This recipe lightens things up by using non-fat greek yogurt! We promise that making this smart swap will not compromise any of the flavor in this popular BBQ side dish. Go with one type of potato, or use a colorful medley, if you want to go with a “red-white-blue” theme!

Ingredients:

• 2 pounds russet, yukon gold, or red potatoes.
• 1 tablespoon salt (for cooking potatoes)
• ½ cup plain, non-fat, greek yogurt
• 2 tablespoons fat-free or light mayonnaise
• 1 teaspoon dijon mustard
• ¾ teaspoons salt
• ½ teaspoon black pepper
• ½ teaspoon onion powder
• ½ cup chopped celery
• 3 tablespoons pickle relish (or pickles)
• 2 tablespoons minced red onions
• 2 tablespoons minced parsley or dill
• 2 hard-boiled eggs

Instructions:
Peeled and cut the potatoes into approx ¾-inch cubes.
Place in a saucepan covered with one-inch of water, over medium-high heat.
Bring to boil and add 1-tablespoon salt.
Reduce heat to medium and let simmer.

Stir several times during cooking. Cook for approximately 8-10 minutes, or until potatoes are tender.
Drain and set aside.

While potatoes are cooking, whisk together yogurt, mayo, mustard, salt, pepper, and onion powder. Peel and cut hard-boiled eggs into small cubes.

Add the yogurt/mayo mixture to potatoes and stir slowly to combine.

Add the celery, pickles, red onions, parsley, and chopped eggs to the potato mixture, stir to combine.

Cover and refrigerate until chilled (at least 1 hour before serving)

RECIPE 6: Low(er) Calorie Baked Beans
(Approx 10-12 servings)

Baked beans are a cookout staple, but they are often soaked in ketchup and/or BBQ (remember what we said about condiments containing all kinds of hidden calories.) They also usually have fatty bacon and lots of brown sugar and/or molasses.

This recipe dials down the calories by subbing turkey bacon .. reduces sodium and sugar by using tomato sauce .. and further lightens the sugar-load by using stevia brown sugar!

Ingredients:

• 2 slices turkey bacon (chopped)
• 1 diced onion
• 15 ounce can navy beans , rinsed and drained
• 15 ounce can pinto beans , rinsed and drained
• 15 ounce can northern beans , rinsed and drained
• 1/2 cup tomato sauce
• 1 1/2 cups water
• 1 tsp Worcestershire sauce
• 1/4 tsp smoked​ paprika
• 1/2 cup stevia brown sugar
• 1 tablespoon yellow mustard
• 1 teaspoon chili powder
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:
In a large cooking pot – add bacon (with a little oil or spray oil) and cook on medium heat.
Remove bacon once cooked.

Add onions to the pot and cook until translucent.

Add in beans, tomato sauce, water, dark brown sugar, yellow mustard, chili powder, salt and pepper, and stir.

Bring to a boil then reduce to a simmer. Cook for 45-60 minutes (until thick)

RECIPE 7: PROTEIN APPLE PIE
Apple Pie is a longstanding American favorite .. I’m sure you’ve even heard the phrase .. as American as Apple Pie. I’m not sure why we say that, because neither apples nor apple pie originally came from America.

We aren’t complaining .. especially when you can recreate this American favorite for a fraction of the calories!

Crust Ingredients:

• 1 cup Sculpt Nation Vanilla Protein Powder
• ⅔ cup Almond Flour
• ¼ cup coconut oil
• ¼ cup Sugar Free Maple Syrup
• ¾ tsp Salt
• 2 tbsp Stevia
• 1 tsp Vanilla Extract

Crust Instructions:
Mix together dry ingredients.
Mix together wet ingredients.
Combine dry/wet into a bowl.
Press into a baking paper lined pie pan.
No baking required .. place in the fridge (or freezer) so that it gets nice and firm.

Filling Ingredients:

• 2-3 medium apples (granny smith, gala, pink lady, golden delicious)
• 1-2 cups unsweetened applesauce
• 1-2 teaspoons cinnamon
• 1-2 teaspoons apple pie spice
• Stevia (to taste)

Filling Instructions:
Preheat the oven to 350.

Chop apples into chunks.

Mix 1-2 teaspoons of cinnamon, apple pie spice, and some stevia (how sweet will be based on your liking) into 1-2 cups of unsweetened applesauce.

Add apples to a baking dish and coat with the applesauce mixture.

Place in the oven and bake for 20-30 minutes (or until desired firmness is reached.)

Remove from the oven and let cool.

Topping Ingredients:

• ¼ Cup Quick Oats (Dry)
• ½ Cup Chopped Pecans
• Unsweetened Nut Milk (almond or cashew)
• Brown Sugar or Brown Sugar Splenda
  *for a lower carb, but higher fat swap, use almonds in place of the oats*

Topping Instructions:
Mix ingredients together in a small bowl, adding tiny amounts of the unsweetened nut milk until the mixture slightly crumbles.

Protein Apple Pie Assembly
Spoon the pie filling into your crust … top with the topping mixture .. enjoy!

Get the most out of this recipe by using a highly bioavailable protein like Sculpt Nation’s 90% Whey Protein Isolate. It’s made with a certain type of whey that is absorbed quickly and easily by your body, helping you build new, powerful muscle fibers, burn fat, and even maintain lean muscle while dieting.
Grab a bottle of Sculpt Nation PROTEIN 40% off today only when you use code: JULY40 at checkout! CLICK HERE TO SHOP!

RECIPE 8: NO BAKE APPLE PIE PROTEIN BITES
Sticking with the apple pie theme, here is another option that requires zero baking!

Ingredients:

• 2 small apples, chopped.
• 3 scoops Sculpt Nation Vanilla Protein Powder
• 6 tbsp coconut flour
• 2-3 tsp apple pie spice mix
• 2-4 tablespoons almond butter

Instructions:
Chop 2 small apples and place them in the food processor and turn it on for 1 minute.
You may need to scrape down the sides depending on the size of your processor.

Add in … almond butter, vanilla protein powder, coconut flour, apple pie spice mix.

Continue to pulse until everything is combined.

Place the mixture in a bowl in the fridge for 10 minutes.

Remove from the fridge and form into balls.

Notes:
If your mixture seems to wet, add more coconut flour or protein powder
If your mixture seems a little dry, add some sugar free maple syrup or honey.

Eat them as they are .. or make a protein drizzle by mixing a few tablespoons of Sculpt Nation Protein Powder with a little bit of water!

Don’t forget, you can get SCULPT NATION PROTEIN for 40% off right now. Just CLICK HERE and use the code JULY40 at checkout!

RECIPE 9: RED-WHITE-BLUE FRUIT KABOBS
This is a fun, festive, and guilt-free dessert to serve. The only carbs and sugar come from fresh fruit!

Ingredients:
(Red)
Strawberries
Raspberries
Cubed Watermelon
Red grapes

(White)
Apples
Pears
Banana

(Blue)
Blueberries
Purple grapes
Blackberries

Instructions:
Grab a skewer and alternate between sliding on one red, one white, and then one blue ingredient until the skewer is filled.

RECIPE 10: RED, WHITE & BCAAS FRUIT POPSICLES
Remember those red, white, and blue popsicles? Here is a healthy way to enjoy the childhood favorite. It uses Sculpt Nation BCAAS .. so this would be a great treat following this 4th Of July cardio burn workout!

BCAAs (or branched-chain amino acids) assist in helping you recover from your training sessions much faster. They provide exactly what your body needs to get into a muscle building and fat burning state and then help quickly repair the damage training causes to your muscle fibers.

Faster recovery is only one of the benefits of BCAAs. The essential amino acids in our Sculpt Nation blend have been shown to assist with and support …

• Adding Lean Muscle
• Increasing Fat Burn
• Enhancing Endurance
• Maintaining muscle when in a calorie deficit

Grab some BCAAs HERE! And don’t forget to use the code JULY40 at checkout for a limited time discount of 40% off!

Ingredients:

• 1 ½ cups Strawberries
• 1 ½ cups Blueberries
• 2 prepared servings of

Instructions:
Divide blueberries and strawberries into popsicle molds.
Pour prepared bcaa mixture over the berries.
Freeze until completely firm.

You can also use our Fruit Punch POST WORKOUT or CREATINE in this recipe!

Sculpt Nation POST WORKOUT provides the essential nutrients your body needs to recover after working out. So it would give you an additional post training boost!

Pre-workout you could modify the recipe to include CREATINE (which also comes in a delicious fruit punch flavor.)

Creatine is one of the most studied supplements in existence. One study even found that CREATINE is so powerful that creatine users added an average of 4.4 pounds MORE muscle mass than the non-users with consistent use! {6}

Right now, all of these supplements are 40% OFF! Just use the code JULY40 at checkout. CLICK HERE TO SHOP!

HEALTHY MOCKTAILS & LOWER CALORIE DRINK RECIPES

Consuming calorie-rich beverages is an easy way to sabotage your weight-loss efforts.

Instead, try having some fruit infused water, choose stevia based or other sugar-free drinks, and if you drink beer, opt for lighter options.

Whether you choose to indulge a little and have some alcohol, or just want a mocktail, here are a few lower calorie options!

SUGAR FREE JELLO SHOTS
it doesn’t get much easier than jell-o shots. You only need three ingredients: jell-o powder, hot water, and alcohol. We will dial down the calories and sugar by using SUGAR FREE JELLO!

Instructions:
Pour all the Jell-O powder out of the box into the measuring cup, followed by 1 cup of boiling water. Whisk together until jell-o powder has completely dissolved into water.

Next, add your alcohol of choice. Just make sure your jell-o mixture is cool so that the alcohol doesn’t burn off.

Whiskin the alcohol and pour into some clear plastic cups!

Place in the refrigerator to firm up for 3 to 4 hours before serving.

NON-ALCOHOLIC PATRIOTIC PUNCH
(Perfect following your patriotic pump workout.)

Ingredients:

• Sculpt Nation Fruit Punch BCAAs (prepared with water)
• Blue Sports Drink (Zero calorie version)
• Diet Sprite or 7-Up
• Crushed ice
• Regular ice cubes

Instructions:
Fill up your cup all the way with ice cubes.
Pour in your pre-made Sculpt Nation BCAAs (about ⅓ of the way)
Add a few more ice cubes.
Slowly pour a layer of blue Gatorade (about another ⅓ of the way up) directly over the ice cubes.
Add crushed ice and slowly pour on the diet soda.

Using crushed ice should help keep the “colors” from mixing as much. It also gives the “white” to your red-white-blue drink theme!

WATERMELON & CUCUMBER TONIC
(Approx 8 servings)

Pass up on the sugary pre-made mixers and go with the natural sweetness from fruit!
This cocktail includes fresh watermelon and cucumber juices as it’s base!

Ingredients:

• 1/4 cup mint leaves.
• 1/4 cup fresh lemon juice
• 1 English cucumber, peeled and sliced
• 2 1/2 cups cold tonic water
• 1 1/4 cups gin

Instructions:
Combine half each of the watermelon, mint, juice, and cucumber in a blender and blend until smooth.

Using a sieve and some cheesecloth, strain the watermelon mixture over a bowl, reserving the juice mixture.

Make sure and squeeze the contents in the cloth, so you get all of the juice mixture.

Repeat using the rest of the watermelon, mint, juice, and cucumber.

Combine 2 1/2 cups of the juice mixture you just made, tonic water, and gin.

Stir well and serve over ice.

It is possible to stay on track and enjoy food focused holidays like 4th Of July!
We hope that these recipes help you out!

If you want a few more TIPS on how to make your cookout healthier .. check out THIS ARTICLE! And if you are looking for a good pre-cookout pump .. we have the perfect 4th Of July cardio blast .. HERE!

Oh .. and if you are looking for a reason to cook up these tasty bbq dishes more than once this holiday weekend (or just want to look like a history buff at your party) … here is another Independence Day fun fact for ya!

Did you know that the Declaration of Independence wasn’t signed on the Fourth of July? Technically on the 4th .. we are celebrating the adoption of the declaration, not the signing!
It had officially been voted for independence on July 2nd!

We hope you have a safe .. and healthy .. 4th of July celebration!

If you make any of these recipes .. snap a pic .. post it on the gram .. and tag us! We would love to see your creations!

And don’t forget that for a very limited time we are giving you 40% OFF your Sculpt Nation order with code: JULY40

SOURCES
https://www.mentalfloss.com/article/502369/10-things-you-didnt-know-about-fourth-july
https://aghires.com/16-facts-fourth-of-july-foods/
www.sculptnation.com

The post 4th Of July Tips & Recipes That Save HUNDREDS Of Calories appeared first on V Shred.

Family … Friends … Fireworks .. and a lot of FOOD!

That is how the majority of Americans plan to spend The 4th of July … and most of that food will be thrown on the grill .. as July Fourth is the most popular grilling day of the year.

If the idea of an Independence Day cookout has you feeling a little bit anxious about all the extra calories .. relax!!

It may seem like a diet disaster, but with a few adjustments, your cookout won’t set you back one bit!

Here are 5 Tips To Help You Grill Out GUILT FREE …

HEALTHY BBQ TIP #1: FIRE UP THE GRILL

If your BBQ includes grilling .. you are in luck. This is one of the best ways to cook meat or make some veggies. You use much less (if any) oil on a grill, as opposed to sautéing or roasting. Grilling alone will really help lower your 4th of July calorie intake.

HEALTHY BBQ TIP #2: PICK LEAN PROTEINS

Hitting your protein goals on the 4th shouldn’t be a problem. You just need to be careful what cut of meat you choose.

A small burger patty or steak could easily set you back 25 grams of fat or more. Most hot dogs have a minimum of 14 grams of fat. Of course, that is before all the condiments and cheese.

You can still have a juicy, delicious burger, or hot dog, you just need to pick a leaner cut.

Examples of lean cuts of beef are … 96/4 or 90/10 ground sirloin, eye of round steak, sirloin tip steak, top round steak, bottom round steak, and top sirloin steak

For hot dogs .. there are a lot of low-fat or even fat-free franks on the market. You can also opt for a turkey or chicken hot dog. Just make sure you look at the nutrition label. People often think that turkey and chicken are automatically the most calorie-friendly choice. Sometimes they can be just as calorie filled as the original.

You can always skip the beef and go with other lean meats like chicken breast, white fish, shrimp, or even salmon.

HEALTHY BBQ TIP #3: DITCH THE BUN & CHOOSE CONDIMENTS WISELY

What’s a burger or hot dog without a bun? Actually .. they can be just as delicious without all those extra carbs. A bun usually contains about 200 calories.

Why not save those calories for some delicious sides like potato salad? Or an adult beverage, like a watermelon tonic?

After all, the bun is really just a way for us to eat what’s inside. Your burger will be just as good eaten with a fork!

Save yourself some calories, and opt for a lettuce wrap or no bun at all. Or, check out this delicious bun recipe that is EASY to make and will only set you back a few carbs. You won’t miss the real bread, promise!!

To make your burger more filling, load it up with plenty of vegetables – like tomatoes, onions, mushrooms, lettuce, jalapenos, etc. But use caution with condiments.

BBQ sauce and mayonnaise can be calorie bombs. A couple tiny spoonfuls could set you back hundreds of calories. Believe it or not, even ketchup is pretty calorie-dense.

Mustard, salsa, horseradish, and hot sauce are great choices. There are some great low-sugar or lower calorie bbq and ketchup alternatives out there. Look for those when you do your 4th of July grocery haul!

HEALTHY BBQ TIP #4: PORTION CONTROL

The best way to avoid a bbq binge is to not go to your cookout hungry. Starving yourself all day could backfire .. causing you to overeat on higher calorie foods.

You don’t need to starve yourself all day and stock-pile calories. Especially if you are using any of our healthy recipes below.

You also don’t need to eat everything available. Prioritize lean protein and veggies and then scan the picnic table for what appeals to you the most and only have small portions of each of those things.

Eat plenty of protein leading up to the BBQ and drink lots of water. Protein shakes are a convenient and delicious way to do that .. and for a limited time we are giving you 40% off your Sculpt Nation order!

Stock up on some Sculpt Nation Protein HERE and use code JULY40 at checkout.

You can also avoid overeating by eating slow and socializing! Food may be a big part of 4th of July festivities .. but it’s not the only reason we gather to celebrate.

If you find yourself still wanting more, step away from the food spread for a little while. Drink some water, or enjoy one of our low-calorie drinks below. Give yourself a little bit of time before you go back for seconds.

Another way you can keep your cravings in check and make sure your body is in a better fat burning mode (instead of fat storing mode) .. is to take a fat-burning thermogenic support supplement like Sculpt Nation BURN.

This product has a ton of science-backed ingredients that can help naturally suppress your appetite!

It is different from a lot of other fat burners on the market. It doesn’t only help you feel more satiated, it has ingredients that attack your body fat from three essential pathways..

It helps support and raise your metabolic rate, which helps boost your body’s ability to burn fat for fuel!

Grab some BURN today for 40% off! With code JULY40 at checkout.

HEALTHY BBQ TIP #5: PUMP UP YOUR PATRIOTISM

Make sure you put the extra calories to good use and get in a solid workout either after your bbq .. or leading up to the food festivities.

We have a short HIIT workout that we put together for you that would be perfect for the 4th! It is only 12 minutes, so it won’t take up a lot of your day! It also doesn’t require a gym or any equipment .. so you can do it in your backyard or living room! You can check it out here!

It’s probably safer to exercise pre-bbq..so you are less likely to make excuses later. Especially if your plans involve mixing up any type of adult beverages..

In addition to getting in your patriotic pump workout, look for other ways to add physical activity to your cookout. Go on walks and set up some fun outdoor games!

The summer season is sure to bring all sorts of food temptation..Keep these tips in mind and use them for any cookout or picnic you have planned!

And don’t forget that for a limited time .. we have activated a 40% off coupon code for any Sculpt Nation order! If you need to stock up on any supplements .. just use the code JULY40 at checkout!

The post Grill Out Guilt-Free: 5 Tips For A Fit 4th of July appeared first on V Shred.

It is time for the ultimate #TacoTuesday … Cinco de Mayo 2020 is upon us!

If you are on a diet (or just trying not to gain the “Quarantine 15”) … you may think that a fiesta of tacos, tortillas, and tequila is off-limits.

No doubt, many standard Mexican dishes are full of calories, which could easily result in a dieting disaster!

But you don’t have to skip the Cinco de Mayo festivities.

Without all of the oils, sauces, and cheese, most of the ingredients that make up your favorite Mexican dishes are very waistline-friendly.

• Lean Meat
• Fiber-Rich Beans
• Rice
• Vegetables
• Salsa
• Avocado
• Herbs and Spices (like cilantro, chile peppers, etc.)

The base for most Mexican cuisine is very diet-friendly! Which makes modifying your Cinco de Mayo spread super easy!

Grab your sombrero…
We’ve got a Cinco de Mayo menu that will allow you to
enjoy the festivities and stay on track!

Before we give you TEN different macro-friendly recipes, here is a Cinco de Mayo FUN FACT for ya … in case you want to impress your fiesta crew!

Did you know… Cinco de Mayo (Spanish for “5th of May”) is not a Mexican holiday?
Many people confuse it with Mexican Independence Day (that isn’t until September.)

Cinco de Mayo is actually a day that commemorates the Battle of Puebla when the Mexican army had victory over France during the Franco-Mexican War.

Except for the city of Puebla, where they celebrate with a military parade and mock battle, Cinco celebrations are pretty low-key in Mexico.

Americans, however, use the day as an excuse to eat tacos, bottomless bowls of chips and salsa and pound pitchers of margaritas!

I mean, we aren’t complaining… any excuse for some tacos and tequila, right?

Enough history… let the fiesta begin!

HEALTHY CINCO MAIN DISHES

LOW CARB FISH TACO BOWL
This bowl reminds us of a sunny day at the beach! It is so flavorful that you won’t even miss the carb-filled tortilla! We are using white fish, but you can substitute grilled chicken, salmon, or shrimp!

Bowl Ingredients:

• 3-6 oz White Fish (Mahi Mahi, grouper, flounder, and are excellent choices)
• 1-2 cups Cauliflower Rice (make your own or buy pre-made)
• ½ cup shredded cabbage
• Salsa (we love mango or pineapple salsa for this bowl)
• ½ tsp each of cumin, paprika, chili powder.
• 1-2 tbsp lime juice
• Salt/pepper to taste

Sauce Ingredients:

• ⅛ Cup Greek Yogurt
• ¼ tsp Lime Juice
• ¼ to ½ Avocado
• Seasoning of choice (just salt/pepper is tasty)

Garnish Options:

• Sliced Avocado
• Low-Fat Shredded Cheese
• Cilantro
• Additional Salsa or Pico

Instructions:

(Fish)

1. Mix together dry spices in a small bowl.
2. Rinse fish and pat dry.
3. Rub seasoning mixture into both sides of fish.
   *Cook fish however you wish. We are cooking stovetop*
4. Spray pan with cooking spray and heat to medium heat.
5. Once the pan is heated, place fish in pan and cook 2-4 minutes per side.
6. Take fish off heat and cover to keep warm.

(Cauli Rice)
Make cauliflower rice, or steam pre-made. Once cooked, add in lime juice and salt.

(Sauce)
In a small bowl, mix together greek yogurt, lime juice, salt, and pepper.

Assemble Your Bowl
Place cauliflower rice in a bowl, top with fish and mango salsa.
Garnish with chopped cabbage and yogurt lime sauce and choice of other toppings!

DECONSTRUCTED BURRITO BOWL

There really isn’t a special recipe here (however we are gonna give you one for some inspo.)

All you do is think of what you love in and on a burrito .. and throw it in a bowl instead of wrapping it in a carb-heavy flour tortilla!

With all the flavors and volume, you won’t miss the carbs! Plus, skipping out on rice or a tortilla means you save calories for an extra Skinny Margarita instead (recipe for that is below.)

Get creative and use your favorite lean protein, veggies, and garnishes!
Here is how we like to make our bowl ….

Bowl Ingredients:

• Lean meat of choice (grilled chicken, lean shredded pork, lean steak, fish, shrimp, etc.)
• Lots of shredded lettuce
• Steamed cilantro lime rice, cauliflower rice, or quinoa.
• Sauteed Fajita Veggies
• Fajita Seasoning
• Black Beans
• Corn
• Salsa
• Pico
• Guac

Bowl Instructions:

Make your meat however you choose using seasonings that compliment Mexican fare!
We are using a lean sirloin steak rubbed with a cilantro lime seasoning.

Make your steamed rice, cauli rice, or quinoa (add lime, cilantro, and salt for extra flavor.)

Sautee Veggies (we are using olive oil cooking spray, peppers, onions, and mushrooms)

Crack open a can of corn and black beans and heat them up on the stove or microwave.

Put a ton of shredded lettuce in a big bowl. Mix in some salsa, lime juice, and seasoning to give your lettuce a little extra flavor. Pile in all your ingredients. Mix up. Top with garnishes of choice…. dig in!

SOUTHWEST CHICKEN QUESADILLAS
Typically we would tell you that a quesadilla should be a hard pass. At a restaurant, this carb-heavy menu staple is fried in oil and filled with hundreds of calories of cheese, with very little (and sometimes no) protein and veggies. But it is easy to give this typically high-calorie Mexican staple a healthy upgrade at home!

*Recipe makes 4 quesadillas*

Ingredients:

• 10 oz Raw Chicken Breast
• 4 small multi-grain tortillas, corn tortillas, or low carb wraps
• ¼ cup hummus of choice (we like red pepper, jalapeno, etc.)
• ½ cup chopped red onion
• ½ cup black beans
• 2 tbsp minced garlic
• 4 tbsp goat cheese
• 1 small sliced avocado
• Fresh cilantro
• Salsa or Pico
• Coconut oil spray

*optional for added protein and dipping*
FF Greek Yogurt (great substitute for sour cream)

Instructions:

1. Spray a non-stick skillet with spray and heat on medium-high
2. Saute 1 tbsp minced garlic and onions. Add chicken (thinly sliced) and cook about 12-15 minutes or until fully cooked.
3. Spread hummus onto each of your tortillas.
4. On one side of your tortillas – evenly distribute your cooked chicken mixture, black beans, goat cheese, sliced avocado, and some fresh chopped cilantro.
5. Fold tortillas in half.
6. Spray skillet with oil and allow skillet to heat to medium heat.
7. Add quesadillas and cook (one at a time or however much space you have in the pan) for about 2 minutes per side.
8. Press down w/spatula, so they flatten out.

Top with salsa and dip in greek yogurt!

** TIP **
If you don’t like plain greek yogurt, try mixing in some lime juice, taco seasonings, smashed avocado, or even some low sugar ketchup (yes ketchup, don’t knock it till you try it.)

TEX MEX TURKEY TACOS

Turkey isn’t a protein you would typically find on the menu at your favorite Mexican restaurant, but this lean protein makes delicious tex mex tacos!

*Makes 3 tacos*

Ingredients:

• 6 oz 93/7 or 99 lean ground turkey
• 1 pepper – chopped
• ½ onion – chopped
• ¼ cup roasted corn
• ½ cup black beans (drained)
• ¼ smashed avocado
• Juice from 2 limes
• Fresh cilantro
• Your choice of veggies
• 3 tablespoons fat free plain greek yogurt
• 3 corn tortillas

(Seasoning for Turkey)

• Cumin
• Chipotle Chili Pepper
• Cayenne Pepper
• Garlic Paste
  *You can also use a packaged taco seasoning if you prefer*

Instructions:

1. Heat a skillet on medium-high heat.
2. Spray with cooking spray or use a little bit of olive oil or coconut oil to coat the pan.
3. Add bell pepper and onion and saute on high heat for 5-10 minutes.
4. Add ground turkey and seasonings to the pan and cook until meat is crispy and golden brown.
5. Add black beans and corn.

Prepare the avocado lime sauce by combining lime juice, avocado, and greek yogurt in a small bowl. Set aside.

Chop fresh cilantro and veggies of choice.

Warm corn tortillas in the microwave for about 30 seconds.

Build your tex mex turkey tacos and enjoy!

HEALTHY CINCO SIDE DISHES

HEALTH(IER) CHIPS AND GUAC

One of the quickest ways to eat a TON of calories in no time… is with chips and dips!

For “chips” … there are lots of baked versions you can purchase. But if you want to make your own tortilla chips, it is super simple!

Tortilla Chip Ingredients:

• Corn tortillas
• Olive or Avocado Oil Spray (or a tiny bit of the actual oil)
• Salt

Tortilla Chip Instructions:

• Heat oven to 350 degrees.
• Cut corn tortillas into triangles.
• Spray or lightly brush with oil.
• Sprinkle on some salt.
• Place on a baking sheet lined with parchment paper and bake about 10 minutes, or until crispy!

If you want to save some carbs, a great alternative to chips would be fresh veggies, like peppers, celery, and zucchini!

For “dips”… salsa is always a safe choice, especially if you make your own at home.

Guacamole is another popular choice. While guac is made with healthy avocados, it is easy to overeat this delicious chip dipper!

But with a simple recipe trick, you can easily add “bulk” to your guacamole so you can
enjoy more… for less!

Skinny Guacamole Ingredients:

• 1 large ripe avocado
• 1/4 cup coarsely chopped fresh cilantro
• 1/4 cup finely chopped onion
• 2 cloves garlic
• 2 tablespoons lime juice
• 1/2 teaspoon hot sauce
• 1/4 teaspoon salt
• 1 large zucchini cut into chunks OR 1 cup steamed peas

Skinny Guacamole Instructions:

(zucchini version)

• Place the chopped zucchini in a microwave-safe bowl and cover with a damp paper towel. Microwave on high until tender (3-5 minutes.)
• Drain any liquid by pressing lightly on the zucchini.
• Let cool for about 5 minutes.
• Add avocado, cilantro, onion, garlic, lime juice, hot sauce, and salt. Mash with a fork until combined.

(pea version) *using peas will make the guac slightly sweeter*

• Lightly steam peas. Allow to cool and then mash by hand or place in a food processor and pulse until the peas are smooth.
• Transfer peas into a large bowl and add the rest of the guacamole ingredients above, minus the zucchini (Adding both could work too. More veggies is never a bad thing.)
• Mix well, mashing the avocado as you stir.

MEXICAN STREET CORN

Also known as Elote, this delicious corn dish was given the nickname “Mexican Street Corn” because it is a staple for street vendors in Mexico.

You can get fancy and make/serve it on a stick like they do .. or skip the stick .. and place it straight on the grill. If you don’t have a grill, you can also make the corn in the oven.
Can’t find corn on the cob? Use canned or frozen corn, mix in the other ingredients, and serve it off the cob!

Ingredients:

• 4 medium corn on the cob (husked and silk removed)
• ¼ cup light or fat free mayonnaise
• ¼ cup fresh chopped cilantro
• 2 tbsp plain fat free greek yogurt
• 1 tsp fresh lime juice
• 1 tsp
• ½ tsp ancho chile powder
• ¼ tsp minced garlic
• 4 Tbsp cotija cheese (Can sub crumbled fat free feta for an even healthier version, see notes)
• Olive oil cooking spray

Instructions

1. Preheat grill to medium.
2. Lightly spray corn with cooking spray.
3. Place corn on the grill, turning occasionally.
4. Cook until tender and slightly charred (10-15 minutes.)
5. While the corn is on the grill, combine all ingredients except the cheese in a small bowl.
6. When corn is ready, brush with the mixture and then sprinkle each ear with 1 Tbsp cheese. Add a few more shakes of chili powder for an extra kick!

*While they both have a similar texture and mild salty flavor, feta cheese will not taste the same as cotija. Because feta is easy to find and comes in a fat free variety, it is a decent substitute that could serve as a lower-calorie option. Grated parmesan cheese could also be a substitute.

HEALTHY CINCO DRINKS

FRUIT PUNCH SANGRIA MOCKTAIL

Mexican sangria is a traditional Spanish beverage that combines wine, fruit, sugar, and some spices. It is known to have a slightly higher alcohol content than Spanish sangria and pairs well with spicy foods!

We are gonna go a MUCH healthier route with a sangria “mocktail” that contains BCAAs, making it a perfect post-workout treat! Because we know you are gonna get in a sweat session before your fiesta, right?

Ingredients:
1 scoop Sculpt Nation Fruit Punch BCAAs
1 cup fruit of choice (examples: sliced blood oranges, sliced peaches, raspberries, strawberries, blueberries, etc. We love the combo of oranges, peaches, and strawberries.)
4 oz diet ginger ale
8 oz water

Instructions:
Add water, a scoop of Sculpt Nation BCAAs, fruit, and ginger ale (in this order) to a shaker cup. Shake up and serve chilled!

Why BCAAs?
For starters, they are delicious and add flavor to your drink for no added calories (you can’t say the same with typical fruit juices or sangria mixes.)

But they can also provide tons of recovery benefits! So if you take us up on our Cinco Tips (below) and get in a good training session before your fiesta… this Sangria recipe would be a great post-workout drink!

BCAAs (or branched-chain amino acids) assist in helping you recover from your training sessions much faster. They provide exactly what your body needs to support getting into an anabolic state (muscle building and fat burning) – and help repair the damage training causes to your muscle fibers. Quicker recovery means… less muscle soreness!

Faster recovery is only one perk of supplementing with quality BCAAs. The essential amino acids in our Sculpt Nation blend have been shown to assist with and support…

• Adding Lean Muscle
• Increasing Fat Burn
• Enhancing Endurance
• Maintaining muscle when in a calorie deficit

Grab yours HERE!

SKINNY MARGARITA
Cinco de Mayo isn’t complete without a margarita! Save some calories and splurge a little with a SKINNY version of this Mexican staple!

Ingredients:

• 1-2 oz Tequila (we have our eye on the one The Rock just released)
• 2 tbsp of juice from a fresh lime
• 1 can of Diet Lemon-Lime Soda
• 1 small packet of diet powdered drink mix (Use a flavor like strawberry if you want a flavored margarita, or lemonade flavor if not.) *If you don’t have this, you can also use a splash of orange juice, or some orange extract and stevia!

Instructions:

• Rub a lime wedge on the rim of your glass and coat in sea salt if you like a salted rim!
• Add tequila, diet soda, diet powdered drink mix, and fresh lime juice to a glass filled with ice.
• Give it a quick stir and enjoy!

GREENS {MOCK}ARITA
If you don’t want to drink all of your calories, or don’t drink alcohol but still want the taste of a margarita, this GREENS {MOCK}ARITA is not only low in calories and alcohol-free but also packs a delicious superfood punch!

The addition of Sculpt Nation GREENS to this refreshing mocktail gives you alkalizing greens, antioxidants, and adaptogenic herbs and botanicals! But that’s not all … this {mock}arita can help prime your body to support burning fat, building muscle, and increasing performance!

Oh… did we mention the botanicals that help support a normal, healthy inflammatory response? Collagen, Turmeric Root, and Rhodiola Root are also in our GREENS mix… helping support your joints and speed-up recovery between workouts.

Unlike its alcohol and sugar-filled sister .. the only “hangover” you will have from this healthy GREENS {MOCK}ARITA … is a shortcut to promoting faster fat loss and superior health!

Ingredients:

• 1 cucumber (cut into large pieces)
• ½ cup pineapple chunks
• ½ cup fresh cilantro
• Ginger (about 1-2 inch piece)
• 2 limes (peeled)
• 1-2 scoops GREENS by Sculpt Nation
• 2 cups water (or coconut water)
• Lime Wedges & Sea Salt (For Rim)

Instructions:

1. Add all of the ingredients to a blender.
2. Blend until smooth.
3. Rub the lime wedge on the rim of your glass and coat in sea salt.
4. Serve over ice and enjoy!

GREENS STRAWBERRY WATERMELON SLUSHIE
This isn’t necessarily a “Cinco” themed drink .. but it is so freaking delicious we have to pass it on! You can also pour this mixture into molds, freeze, and enjoy a healthy popsicle!

Ingredients:

• 1 cup fresh strawberries (no stem)
• 1 ½ cups cubed (seeded watermelon)
• 1 to 3 tablespoons stevia (to taste)
• 3 tablespoons fresh lemon juice
• 1 cup ice cubes
• 1 Scoop Sculpt Nation Greens Strawberry

Instructions:

1. Place everything in your blender and begin to blend.
2. Add small amounts of water if/as needed to reach a “slushie” consistency!
3. Serve and sip!

If none of these recipes entice your taste buds… there are plenty of healthy swaps you can make that will allow you to stick to your diet…

Here are some tips!

ENJOY
Fresh Veggies: No limit here! Veggies are a great way to add “bulk” to your Cinco dishes. Just don’t cook them in a ton of oil. Steam or saute with cooking spray!

Lean Meats: grilled chicken, white fish, shrimp, and even lean shredded pork loin! Load up on lean protein.

Salsa: This condiment adds tons of flavor to your food and is very low in calories and carbs.
If you are watching sodium, many store-bought salsas are super high in sodium! You can always make you own!

LIMIT
Tortillas: Opt for “thin” or mini street size tortillas. Another option is to mix things up. Have 1-2 tortillas, and for the rest of your tacos, use a lettuce wrap instead!

Rice: Nothing wrong with rice! Just be mindful. This small grain can add up to some significant carbs! Also, pass on rice cooked in oil and use steamed rice flavored with things like lime juice and cilantro! If you want to add bulk to your rice, do a 50/50 mix of rice and cauli rice!

Guacamole: Avocados are very healthy! But it can be easy to eat a full day’s worth of fat in one sitting of chips & guac if you aren’t careful! Remember that even “healthy” foods have calories! If you want more “bulk,” try our lower fat guac recipe above.

Fruit Based Salsa: This is another example of how healthy foods still have calories. There is nothing wrong with fruit, but keep in mind fruit based salsas do have more carbs.

Low-Fat Cheese: The same rule applies here! Just be mindful! A sprinkle can go a long way in adding flavor to your dishes!

Beans: This is another super healthy food that we encourage you to add to your dishes! Just keep in mind that beans do have a decent amount of both protein and fat and not ALL beans are healthy (skip the refried.)

PASS
Full Fat Cheese: Things like queso dip, etc.

Anything Fried: Eat black beans instead of refried beans. Baked chips instead of fried chips. Soft flour or corn tortillas instead of crispy taco shells.

Fattier Cuts Of Meat: Many Mexican restaurants use fatty cuts of beef, chicken thighs instead of breast, and pork shoulder instead of a leaner loin. Make sure you are using lean cuts of meat for your dishes.

Sugary Pre-Mixed Drinks: Of course, alcohol has calories, but so do the sugary mixes you use to make your favorite margarita! Skip the pre-made mixes, or things like triple sec, and make your own using our recipe above. You should use caution with alcohol in general. It’s not just the “empty” calories in the drinks themselves, it’s also the temptation to make bad decisions after a few drinks kick in!

OTHER TIPS
If you are going to support your local Mexican restaurant, when you order, you can make a few special requests to make your meal healthier!

Ask them to steam your vegetables, use light or no oil when cooking, pass on the cheese and refried beans, get ALL sauces on the side and use them in moderation, ask for lettuce wraps instead of tortillas, skip their rice (unless it’s steamed) and add your own at home, and instead of having them include their fried tortilla chips .. make your own using our recipe above.

Healthy or Modified…
Make sure you put those calories to good use and get in a pre-Cinco lift!!
If you need some ideas, we have hundreds (for free) on our YouTube channel!

If you decide to indulge and eat some non-modified fiesta foods, here are a few more ways you can lessen the “damage” from all the extra calories you consume!

• Plan your fiesta to be a “High Carb Day” – “Free Meal” – “ReFeed Day” – etc.
• Plan your training split so that you work one of your lagging/larger body parts and get in a solid lift and cardio session before you indulge!
• Go on a pre and post-meal walk to increase your daily NEAT.
• Include a fat-burning thermogenic support supplement like Sculpt Nation BURN that helps naturally suppress appetite!

BURN is different from many “fat burners” on the market. It’s so unique, we don’t even like to call it that. Most fat burners may help you burn a few extra calories, but it ends there. Any fat that is mobilized may still be in your blood waiting for a new place to live (like your stomach or thighs.)

BURN goes further .. it attacks your body fat from three essential pathways.. blasting fat cells from the inside out.

Even if you are choosing to lighten up your fiesta, BURN is a great addition to your supplement stack because it goes beyond helping you burn calories. It helps support and raise your metabolic rate! Increasing your metabolic rate helps boost your body’s ability to burn fat for fuel!

For a limited time … we are giving a 20% off coupon for BURN!
USE CODE: 20BURN

We would love to see your healthy Cinco de Mayo creations!
Follow us and then tag us in your food pictures when you post them on Instagram!

The post 10 Creative Recipes For A Healthy Cinco de Mayo Celebration At Home appeared first on V Shred.