Welcome to your first weekend edition!

How’s it going so far?? Today is November 10, so we’re about 1/3 of the way through the month. Hopefully you’re having fun and pushing yourself a bit!

Last week I shared an app for tracking protein that works really well for me, and I know that the same thing that works for me won’t necessarily work for you. So… another resource! This one is from Precision Nutrition and gives you a really nice resource. Plus, it uses rough estimations (ie, a serving of protein is a palm-sized serving).

I selected “eat anything” and the low carb option (NOT preaching a diet here. I just do better on a higher-fat, lower-carb balance - I’m genetically predisposed to diabetes/insulin resistance, and I just truly feel more satisfied when I have more fats than carbs).

For example, here’s what mine looks like:

You can check it out and get your customized guide here. If you download the guide there’s some additional tools they offer, too.

And, if you want some help or extra guidance, let me know! I’d really love to help you out.

I really like to focus on breakfast first with people. First, if you nail breakfast, you’re off to a really good start to the day. You’ll have more consistent emotions and energy levels, and you’ll just feel so good. Plus, if you can get at least 35g of protein in the morning, you’re setting yourself up well to meet your protein goal for the day.

So, here’s 3 make-ahead breakfasts that can be made today and eaten through the week!

Sadowsky Breakfast Burritos

Makes 6 burritos

Totals approximately 37g of protein per burrito

Ingredients

6 tortillas (just try to get a brand with a low number of ingredients, that you can read and pronounce, and get the burrito/bigger size). Also, if you want to just do a breakfast bowl, you can skip the tortillas all-together.

2 lb ground meat or sausage (Force of Nature has great options - we usually go with one of their sausages - venison, bison, or chorizo - or an ancestral blend). If you’re not going with sausage, we like to grab a packet of Chorizo seasoning from Siete, or any taco seasoning that doesn’t have unnecessary ingredients. You can also 100% make your own taco seasoning.

2 Potatoes, small diced

½ Onion, small diced

6 eggs, whisked

1-2 T Ghee, Olive Oil, Tallow, or Avocado Oil

Cheddar Cheese, shredded (if I have it on hand, I’ll do half cheddar and half jack). I recommend shredding your own. Pre-shredded cheese has things like anti-caking additives and mold inhibitors that don’t exist in block cheese.

Salsa, Primal Kitchen Avocado Lime Sauce, Sour Cream, Cilantro, Green Onions - all optional, use at will

Instructions

Preheat the oven to 425F and heat 1-2 tablespoons of ghee, olive oil, tallow, or avocado oil on medium high, in a skillet.

Toss the potatoes and onions in the pan with some salt and pepper to taste. Stir and flip everything around for a few minutes so everything is coated, then pop that baby into the oven fro 20-25 minutes, until the potatoes are fully cooked.

Go enjoy a coffee or tea, or maybe just sit down for a few minutes.

Once the time is up, remove the skillet from the oven, and move the potatoes and onions to a separate plate.

Place the skillet back on the stove at medium heat. Add about 1 T more of your fat of choice and pour in the whisked eggs. Scramble your little heart out 😍 

Once scrambled, remove the eggs from the skillet and set aside, probably on the same plate, next to the potatoes and onions.

Put the ground meat into the skillet. If you’re not using sausage, follow the instructions on the seasoning packet, and either way - brown the meat until cooked through then set aside, next to the eggs, potatoes and onions.

Build your burritos! You’ll do about 1/6 of each in each burrito, then top with your desired cheese and other toppings. We like to keep the salsa, sour cream, and/or avocado lime sauce separate and use them as dipping sauce so that the burritos don’t get soggy or too drippy. Cilantro, green onion, chives, or whatever else you want can go inside.

We like to make these the night before, wrap them in parchment paper, and enjoy in the morning. Preferably before we’re on the way to do something super fun.

If you choose to do it this way, it doesn’t take a lot of reheating. We usually set the wrapped burritos on a baking sheet and place in the oven. They’ll warm while it’s preheating to 350, and it usually only takes a few minutes after it’s preheated for the burritos to be ready to eat.

Enjoy! Let me know what you think!

Pumpkin Chia Overnight Oats

Makes 2 pint jars of overnight oats

22g of protein per jar. I love to heat up 1-2 apple gouda sausages I get pre-made at the grocery store to hit my morning protein goal, or just use the overnight oats as a snack, either pre- or post- workout.

Ingredients

½ c whole milk greek yogurt

1 c whole milk

½ c canned pumpkin (not pumpkin pie mix, just pumpkin)

1 t pure, high-quality maple syrup

½ t pure vanilla extract

3 T chia seeds

2 T nut or seed butter

1 t cinnamon

¼ t ginger

1 c rolled oats

1 scoop onnit whey isolate protein, vanilla (sub whatever vanilla protein you want here - this one has 20g of protein and works for me! just note the protein difference if you use a different protein as it could affect how much protein you’re getting)

Instructions

Put everything except the rolled oats into a small- to medium- sized bowl and stir well. Let sit for 5 minute, then mix up again.

Slowly add in the oats, stirring as you add until everything is good and mixed up. Pour equal amounts into two pint-sized jars, cover and put into the fridge overnight.

You can make multiple and keep them in the fridge for the week, if that helps you!

Sometimes I like to top with pecans after I take it out of the fridge in the morning - totally optional but it adds a little crunch. 1/8 c of pecans would add 2g of protein, but the crunch is nice and the extra fat will keep you full for a little longer.

Pumpkin Coconut Chia Pudding

25g of protein per delicious pint-sized jar, y’all! I love this one. Happy fall.

I would pair this with 2 scrambled eggs for a total of 37 g of protein, or heat up an apple and gouda sausage for a total of 41 g of protein.

Ingredients

13.5 oz plain, unsweetened, canned coconut milk (find as pure as you can - Native Forest has an Unsweetened Simple one that we can find around here - ideally the only ingredient is coconut milk, but do what you can)

½ c canned pumpkin (not pumpkin pie mix, just pumpkin)

1 scoop onnit whey protein isolate, vanilla (sub whatever vanilla protein you want here - this one has 20g of protein and works for me! just note the protein difference if you use a different protein as it could affect how much protein you’re getting)

6 T chia seeds

½ c whole milk greek yogurt

1 T nut butter of choice

1 T maple syrup

2 t cinnamon

¼ t ginger

Instructions

Mix everything up in a medium size bowl and let sit for 5 minutes. Stir it up again and divide into 2 mason jars (or similar).

I love to top these with coconut flakes and pecans. I just love the crunch. Mostly these would add some fat, with a little protein, but in addition to the crunch they will aid in satiety and just keeping you full for longer.

Mitch has an epically large overnight oats he likes to make - I’ll share that this week🤎🍫 

I want you to be successful and feel empowered with your choices, and I just really want you to feel freaking good, dangit 😘 So please reach out if you need anything at all. This is your challenge - make the best of it!

In Love and Strength,