<![CDATA[Tri and Run Fitness - Nutrition]]>Wed, 30 Apr 2025 21:40:11 -0600Weebly<![CDATA[Triple Chocolate Protein Brownies]]>Wed, 29 Mar 2017 20:33:27 GMThttps://www.triandrunfitness.com/nutrition/triple-chocolate-protein-brownies9686525You asked, so here's the recipe for those delicious chocolate protein brownies I've been talking about! 🍫 These are so good you won't believe they are good for you! And the recipe is really easy too! This is a similar recipe to Jamie Easons protein bar base recipe, but I have a few differences here and I love how they taste! 
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Triple Chocolate Protein Brownies
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Ingredients:
1 1/8 cup oat flour
3/4 cup Egg Whites
2 scoops of IDEAL LEAN Chocolate Brownie protein powder
1/2 cup Stevia in the raw
1/2 tsp baking soda
1/4 tsp Salt
1 cup no sugar added apple sauce
3 tbsp baking cocoa
1/2 cup water (room temperature)
Directions
Preheat oven to 350 degrees F.
Mix dry ingredients (oat flour, protein, baking soda, salt, baking cocoa) together in a large bowl.
Mix wet ingredients (egg whites, Stevia, Applesauce, Water) together in a medium sized bowl.
Add wet ingredients to dry ingredients and mix together. *Optional, gently mix in a handful of dark chocolate chips (for our 3rd chocolate part of the recipe! 🍫) you can skip them and they still taste great but if your watching your macros closely, you may want to leave them out. 
Spray cooking dish with a non stick spray (I use a glass 8x8 pan and Trader Joe's Coconut spray) and add batter to dish. Add a few more chocolate chips on top of desired.
Bake 25-30 minutes in oven. Enjoy 😊!!!

NUTRITION FACTS/MACROS (without chocolate chips)
Serving Size 2 bars
Amount per serving
Calories 96
Total Fat 1.4 g
Total Carb 12 g
Protein 10
*This is a close estimate, if you use different protein powder for example your overall number will be slightly different. I recommend Ideal Fit Chocolate Brownie protein for this recipe. It cooks up perfect! Use code ➡️ heatherj10 ⬅️ for an additional 10% off your total purchase on all products at IdealFit.com  #ProteinBars #ProteinPowder #IdealFit#IdealLean #IdealFitAthlete #Macros#IIFYM #CleanEating #HealthyEating#HealthyTreat]]><![CDATA[How to Make Sure your Diet is Balanced]]>Wed, 29 Mar 2017 17:40:18 GMThttps://www.triandrunfitness.com/nutrition/how-to-make-sure-your-diet-is-balanced
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🍽 I love seeing what other people buy and eat so I thought I would share a few of my staples too. A few things not pictured, like Mac n' cheese, fruit snacks and milk and bread for my kids (just keepin it real)! I also have been eating based on macros for about a year and a half and I am loving it. ❤️ More on that on another post. Here are somethings we have on hand almost all the time and eat often to try to maintain a balanced diet. 

🔹Lean Meats and Seafood - Chicken, tilapia, salmon, shrimp and turkey and ham and tuna fish for lunch meat. We also love sushi!
🔹Fruits and Veggies - tomatoes, asparagus, spinach, bananas, apples, raspberries, blueberries, strawberries sweet potatoes and avocados.
🔹Lots of Eggs and Egg whites.
🔹Quinoa and Brown Rice, and tortilla chips. Ready to go items like Chicken Tortilla soup when time is short. 
🔹 Cottage Cheese, Colby Jack shredded cheese and string cheese.
🔹Snacks - Fruit leather, beef jerky, granola bars and trail mix.
🔹 Cheat food favs 🙈 Chocolate covered coconut almonds. Oh man, these are my weakness. And the blueberry acai brook side dark covered chocolates 🙌🏻 we also love Kirkland vanilla ice cream and the healthy choice fudge bars. My favorite treat is the Boom Chick a pop kettle corn! It's all about balance. ⚖ 
I'm kind of obsessed with Costco and think they have the best produce and food around and could obviously list most items there. Anyone else? 🙋🏼 *Disclaimer, I do not work for Costco or get any perks for posting this. I just love what they have and want to share things I love with you all. What are your favorite Costco items? 😍) #WhatsInYourShoppingCart #ShoppingCart#CostcoRun #Costco #HealtyhEats#CleanEats #Groceries #RunnersFuel#TriathleteFuel #Macros
]]><![CDATA[Crock pot :White Chicken Chili ]]>Wed, 29 Mar 2017 17:06:22 GMThttps://www.triandrunfitness.com/nutrition/crock-pot-white-chicken-chili
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 This is one of our family favorites! It's easy and yummy and best of all you make it in your crock pot! #Winning I don't know about you moms, but I might starve without my crockpot! 😉 I don't remember where I got the original recipe or I would give that person credit, but I have tweaked this one a little, so Here it is! Hope you enjoy! 
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Crockpot White Chicken Chili 🌶:
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Not too spicy with TONS of flavor. Healthy, easy recipe, and your slow cooker does all the work!
Serves 6 - PREP TIME: 15 minutes COOK TIME: 2-3 hours (on high) or 4-6 hours (on low) TOTAL TIME: 2-3 hours (on high) or 4-6 hours (on low)
Ingredients:
1 1/4 pounds boneless, skinless chicken breasts (about 2-3 breasts)
4 cups (32 ounces) low sodium chicken broth
2 (15-ounce) cans reduced sodium white beans, such as white kidney beans, cannellini or Great Northern beans, rinsed and drained
1 1/2 cups sweet corn
2 (4.5-ounce) cans diced green chiles
3 cloves minced garlic
1 small (or 1/2 large) yellow onion, finely diced
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1/4 cup chopped fresh cilantro
Fresh lime wedges
For serving (the toppings add important flavor, so LOAD IT UP!): Diced jalapeno, diced avocado, non-fat sour cream or plain Greek yogurt, shredded cheese, crushed tortilla chips.
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Directions:
Place chicken in the bottom of slow cooker. Top with the chicken broth, white beans, corn, green chiles, garlic, onion, cumin, oregano, salt, and pepper. Stir to combine. Cover and cook on low for 6-8 hours or high for 2-4 hours, until chicken is cooked. Remove the chicken to a plate. Once cool, shred and set aside.
With a blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (You can also transfer a few ladlefuls of the chili to a food processor and roughly blend, then stir the blended portion back into the chili.) Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy! #ChickenChili #Crockpot #Recipe

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