Seersupper + Saddles

SEERSUPPER + SADDLES

Not A ChE f? NE ithER A m i .

# thAt B o WLLifE SEERSUCKER + SADDLES WELComE to #thAtBoWLLifE

Hey Gang!! Welcome to #ThatBowlLife - an easy, breezy take on how I fuel the bod on the FASTer Way to Fatloss™. This is a super light, fun approach to cooking because, let’s be honest, home gal ain’t a C H E F. If you’re here, then you know nutrition is a huge component to the FASTer Way to Fatloss™ success story. It doesn’t have to be hard. It doesn’t have to be precise. It doesn’t have to have 27 ingredients. It doesn’t have to be complex. Hell it doesn’t even have to be a recipe! Have fun with your food, gang. Be creative. Think outside the box. Remember that leftovers are L I F E. Bowls make everything taste (and look) better. And always, always add Sriracha Ranch**

**Please note that the FASTer Way to Fatloss™ encourages a gluten and dairy free lifestyle. While I implemented such lifestyle my first two rounds of FASTer Way to Fatloss™, I’ve since gone rogue and add sriracha ranch and feta to just about E R R Y T H A N G. fASt ERWAy W ithBEth.C om SEERSUCKER + SADDLES t RADER Jo E’S h AUL

Sharing what are my favorite Go- To’s when I hit up Trader Joe’s. With every trip I tend to find a new gem or two, but these items are more or less always part of my Trader Joe’s haul staples:

PRotE i N f RUitS

• Usual Suspects Chicken, Ground Turkey • Berry Mix (for smoothies in frozen section) • Apple Sausage • Tropical Mix (for smoothies in frozen section) • Trader Joe’s Deli Oven Roasted Turkey • Banana • Argentinian Shrimp (In the Frozen Sections) • Apples • Sirloin Steak Tips • Berries (raspberry, strawberry, blueberry) • Pre Cooked Hard Boiled Eggs in Dairy Section • Plantain Chips (is this considered a fruit...who knows) • Avocado

VEGGi ES C hiPS, Di PS, Ch A i NS, & • Cruciferous Crunch W hiPS • Cauliflower Rice (Frozen Section) (NAmE thAt moViE...if yoU’RE AN 80’S BABy) • Stir Fry Cauliflower Rice (Frozen Section) • Bell Peppers • Brussels Sprouts • Horseradish Hummus (or any hummus for that matter) • Sweet Potato • Sriracha Ranch Dressing • Baby Spinach • Salsa Verde • Arugula • Hot & Spicy Dill Pickle Chips • Broccoli Florets • Coconut Aminos • Pretty Much Raid the Frozen Veggie Section (Mashed • Olive Oil Cauliflower, Kale Pilaf) • Coco Oil • Cauliflower Gnocchi • Avocado Oil • Boom Chicka Pop

DAi R y GRAi NS

• TJ’s Greek Yogurt • Microwave Quinoa (in freezer section) • TJ’s Cottage Cheese • Microwave Brown Rice (in freezer section) • Shaved Parm • Microwave Jasmine Rice (in freezer section for • Feta your family) • Vegetable Fried Rice (freezer section) • Chicken Fried CANNED GooDS Rice (freezer section)

• Black Beans, all Beans for that matter, Legume it up (great for crockpot) i N A Pi NCh m EALS • Canned Corn • Petite Diced Tomato (their marinara is great too) • Mandarin Orange Chicken (grab two while you’re at it – my kids love) • Chicken Enchilada Verde • Fried Rice SEASo N i NG • Chicken Fried Rice

• EVERYTHING BAGEL x 3...if you know me, BREADS you know I go through this like water • Chili Lime Seasoning • Tortillas (corn or flour are both great) • Gluten Free Bread

**I hear their nuts are great and affordable...we are nut free because of Chaser so I can’t vouch for ’em. ***BOFFO BARS ARE LIFE. Leg day treat. In the check out.

PRo DUCE PRotE i N

• Strawberries • Blueberries • Apples • Eggs • Organic Ground Turkey • Pineapple • Greek Yogurt • Organic Butternut Squash • Banana • Dates • Basil Pesto Spirals • Spinach • Salami • Kirkland Albacore Tuna • Gilbert’s Bourbon Apple • Fish 100% Grass Fed Beef Chicken Sausage Jerky PRo DUCE • Organic Chicken iN thE tUNDRA SECtioN • Salmon • Filet Mignon • Salad Mixtures • Grass Fed Ground Beef • Brussels Sprouts • Baby Spinach • Broccoli Florets EXt RAS • Romaine • Everything But the Bagel • RAID the nut section • Cauliflower Rice Seasoning in bulk aka EBTB • Skinny Pop • Bell Peppers or EBB • Seeds of Change 90 sec • Any and Every Veggie you can get your mitts on • Granola Microwave Quinoa & Brown • Crunchmaster Multi Grain Rice (Orange Packets) Crackers • Organic Jack’s Cantina Salsa A m AZo N h AUL • Kodiak Cakes Protein • Parchment Paper • Pancake Mix • Kirkland coco oil • Magic Bullet • Organic Protein Powder • Kirkland olive oil • Vita Mix • Organic Tomato Sauce • Spray Avocado Oil • Orgain Vital Proteins • Canned Black Beans • Costco Bowls Available in Store • BCAAs • Weber Grill Seasoning

h ot JADE CitRUS m i N t tEA WhiLE fAStiNG iCED G REEN t EA W ith SPLASh of PEACh iN f U - S ioN UNSWEEt ENED WhiLE fAStiNG

NoN f A t ChA i tEA L A ttE L EG DAy tREAt tRi PLE f i Lt ER iCE W A t ER J USt oRDER “VENti iCE WAt ER”

E GG WhitE BitES L o W CARB DAy tREAt m i XED N U t S L o W CARB DAy tREAt

LOW CARB MEALS

Please note you can add Roasted Sweet Potatoes, Quinoa, or Black Beans to many of these meals and BOOM....regular day macro meal! AUNt K itty’S SALAD R o ASt ED VEGGi E S , CAULifL o WER Ri CE, AND • Romaine Lettuce SEERSUCKER ChiCKEN • Olive Oil (I eyeball) fiNGERS • Apple Cider Vinegar (typically 2-3 capfuls) • Celery Salt • Cracked Pepper Probably my favorite way to get my greens in is • Parm to toss any and every vegetable on a pan lined • Red Onion (optional) with parchment paper (including your Cauli Rice), drizzle it with Extra Virgin Olive Oil, This is a tried and true tasty salad my Aunt Kitty Everything but the Bagel or Chili Lime, roast used to make when we were kids. I remember for 425 x 25 and voila.....such a tasty, healthy, my mom, Aunt Eileen, and Aunt Kitty would low NET carb meal. Add my Favorite Chicken get together all too often to have this simple and Fingers by coating in Weber Grill Chicken easy salad out of Aunt Kitty’s wooden bowls. She Seasoning and frying in Coconut Oil. never added grilled chicken...but I always do to hit my protein macro. Tag #AuntKittySalad on Insta if you decide to share!

CRAB SALAD St U ffE D AVo CADo

• 1 avocado • Costco Lump crab meat or Trader Joe’s • Pico de Gallo (any store bought will do) • Lime • Cilantro • Chili Lime

Score and scoop out the avocado (don’t discard, these will be your bowls). Sprinkle with Lime and Chili Lime. Mix crab, pico, lime juice, cilantro, chili lime and scoop into the empty avocado shells....top with the avocado and voila.....super tasty low carb dish!

• Prosciutto • Arugula • Lemon (juice from 1 will do) Olive Oil • Sea Salt • Cracked Pepper Parmesan Cheese

I swiped this recipe from one of my fave restaurants in Indy, Napolese. This is SO EASY and SO GOOD. Line a plate with prosciutto. Dress your arugula with lemon, olive oil, sea salt, and cracked pepper. Top the prosciutto with the arugula salad and add shaved parm to the top. Goes beautifully with a crisp Chardonnay or Pinot Grigio. Mine and Johnny’s favorite!

S h R imP AND J ohNNy ’S fiLEt S CAULifL o WER GRitS

• Costco Filet Mignon • Paprika • Trader Joe’s Argentinian Shrimp • Sea Salt • Cauliflower Mashed Potatoes • Cracked Pepper • Olive or Avocado Oil • A high heat oil (we use canola) • Chili Lime • Goat cheese A frying pan that can be transferred to your • Sriracha Ranch oven Preheat oven to 425. Take out filets and let sit until room temp for about 20-30 mins. Add This might possibly be my absolute favorite a HEAVY COATING to both sides of Paprika, meal. Saute Argentinian TJs shrimp in olive salt, and pepper. Let oil get nice and hot as we’re oil and season with Chili Lime—these cook going to sear each side for 3 mins. Once each super quickly...once they’re pink, they’re done. side is seared, transfer entire pan to preheated Transfer to a plate covered with paper towel oven for 3-5 mins depending on temperature to remove any liquid. In a pot, cook your preference. We like MR so we do for 3 mins Cauliflower mashed potatoes and ADD GOAT in the oven. These go BEAUTIFULLY with CHEESE...this will not only add an awesome the arugula salad (minus the prosciutto), or a flavor but will give them more of a true grits SWEET POTATO on regular macro days. consistency. Add your grits to a bowl, top with the shrimp, and drizzle with SR.

I like to add my roasted broccoli although some may • Chicken Tenderloins (or breasts) find this ewe. • Greek Yogurt • Salsa or Salsa Verde Heavily coat the tenderloins in Weber Grill and fry in • Feta Cheese coco oil. I typically do 2-3 mins each side. Using same • Bell Peppers pan, saute your bell peppers and add TJ’s chili lime. • Chili Lime • Weber Grill Seasoning Coconut Oil Also add your cauliflower rice seasoned with TJ’s. Now • Cauliflower Rice create your Bowl!! Add cooked cauli rice, chicken, • Avocado peppers, jalapeños, avocado, feta, top with a dollop • Jalapeños of Greek yogurt and salsa! Drizzle with SR if you’re feeling frisky! You can also add roasted sweet potatoes and black beans on REGULAR MACRO DAYS.

EGG i N A CUP

Such an easy on the go treat that I swiped from Starbucks. I L O V E their egg white bites and wanted to recreate my own version. This couldn’t be simpler. Crack an egg in a coffee mug. Add some diced green, red, yellow bell peppers. Add cheese. Cover cup with paper towel and microwave for about 45 secs. Boom. Done. Also a great breakfast for the kids!

imAGE CREDit: StARBUCKS

• Chicken Breast, Tenderloin, or Cutlets • Broccoli • Peppers • Asparagus • Brussels • Grape Tomato • ANY VEGGIE YOU CAN THINK OF • Olive Oil • Chili Lime • Ezekiel Bread • Everything but the Bagel • Parm • Feta • Sriracha Ranch

Take a cookie sheet and line with parchment paper. Preheat oven to 425. Heavily coat chicken cutlets, tenderloins, or breasts sliced in half with EBB or food process Ezekiel Bread, EBB, and Parm for a low carb bread crumb.

Place chicken and every veggie known to man (broccoli, brussels, asparagus, tomatoes, peppers, etc. and drizzle with olive oil and chili lime) on sheet and bake for approx 25 mins although I would Google temps depending on your cut of chicken as thickness makes time varied. Make sure to FLIP THE CHICKEN at the halfway point. Assemble your bowl. Top with feta and SR if it fits in your macros! You can also do this same meal on regular macro day by adding roasted sweet potato for carbs.

• Romaine • Grilled Chicken • Hard Boiled Eggs (I like TJ’s) I season with EBB • Avocado I season with EBB • Bleu Cheese Crumbles • Bacon (Costco is our Fave) • Grape Tomatoes • Lemon • Olive or Avocado Oil • Salt • Pepper

Dress your romaine with Lemon juice, oil, sea salt, cracked pepper. Preheat oven to 425. Line cookie sheet with parchment paper and add bacon AND halved grape tomato sprinkled with chili lime. Bake for 25 mins. Once cooked assemble salad. Crumble Bacon. Bleu Cheese. Sliced eggs seasoned with EBB. Avocado. Roasted Tomato. Chicken. So good. So F I L L I N G!!

CAULifL o WER PESto Saute Cauliflower gnocchi in Olive Oil, GNo CChi season with salt and pepper, and DO NOT ADD WATER like directions suggest. Once browned, add the pesto to your liking. • TJ’s cauliflower gnocchi • TJ’s vegan Pesto Top with seersucker chicken fingers and • Olive Oil parm. BE MINDFUL that this meal is a • Seersucker Chicken Fingers little HIGH for a low carb day....if you • Parm have carbs to spare...this is a good option!

• Salmon Filets • 1 lb of ground turkey • Panko (they make gluten free) • Franks Hot Sauce • Parmesan • Bleu Cheese Crumbles • EBTB • Avocado Oil • Olive Oil • Arugula • Lemon Food Process (I add in my bullet) the Panko, • Sea Salt Parm, EBTB, and a slight drizzle of Olive oil. • Cracker Pepper Rub the salmon filets with the olive oil and rub Form patties with turkey, franks hot sauce (I in the panko combo. add to taste depending on how spicy you like your burgers), and bleu cheese crumbles. Bake on parchment paper and cookie sheet 425 x 10 mins. Serve with Arugula, Lemon, Heat skillet with avocado oil and cook patties Olive Oil, Sea Salt and cracked pepper. on each side until tops are browned.

Place on a paper towel to soak an excess grease. Layer on plate with arugula salad dressed with lemon, olive oil, EBTB.

Saute the Zoodles in olive oil, sea salt, cracked Z ooDLES With GRo UND pepper. Brown the ground turkey with the above t URKEy AND SNEAKy accouterments and drain when cooked. In your VEGGi E tomAto SAUCE Bullet or Blender , add 1 can of tomato sauce, a tbsp of paste, a handful of spinach and B L E N D.

• Zucchini Noodles • Italian seasoning Saute one diced clove of garlic in olive oil then add • 1lb Ground Turkey • Spinach tomato sauce once garlic is sautéed. Bring tomato • Arugula • Parmesan Cheese sauce to a boil and add salt, pepper, and Italian • Lemon • Olive Oil seasonings--then simmer. • 1 can of organic tomato sauce • Garlic • 1 tbsp of tomato paste Add ground turkey to tomato sauce. Top zoodles with turkey tomato sauce, Arugula dressed with lemon and olive oil, and parmesan cheese.

Inspired by my homegal Courtney Shields • Shaved Brussels • EBTB • Egg • Sriracha Ranch (optional)

• Peppers • Bacon • Feta (optional) • Egg • Olive Oil • Prosciutto or ham • Mushrooms On a baking sheet, line with parchment paper and • Shredded cheddar add brussels, olive (or avocado oil), everything but • Spinach the bagel. • Nonstick Cooking Spray On same sheet, add however many slices of bacon tickles your fancy (and fits in your macros). Preheat oven to, wait for it…..350 degrees #keepingyouonyourtoes. Depending on Bake 425 x 25. Top with an over medium egg how many cups you want, whisk 5ish eggs seasoned with everything but the bagel (I like the as though you were making scrambled eggs. yolk to dress my brussels). If you’re feeling extra feisty drizzle with Sriracha Ranch and Feta. Spray your muffin pan with nonstick cooking spray. Line each cup with ham or prosciutto. Add all the things…shrooms and peppers (I sautéed first), cheese, spinach…whatever tickles your fancy.

Finish by pouring the egg mixture in each muffin cup but don’t fill all the way to the top because they’ll rise just like muffins or cupcakes do….oh man how good does a cupcake sound? Focus, Beth. F O C U S. I cook for about 15-20 mins, but keep an eye on them as every oven is different. You’ll know they’re ready if you stick a toothpick in them and no liquid appears!

On a regular macro day, add a fruit smoothie! I also accompanied my muffins with cottage cheese!

imAGE CREDit: EmiLy B itES.Com

• Cauliflower Pizza Crust (whole foods has my favorite) • Olive oil • BBQ sauce (I love trader joes) • Chicken imAGE CREDit: mAEBELLS.C om • Cilantro • Red Onion • Parmesean tomAto PESto CAULifL o W E R • Arugula C hiCKEN Pi ZZA • Lemon

• Cauliflower Pizza • Pesto (I love Trader Crust (whole foods has Joe’s Vegan Pesto) Take Crust and lightly brush with olive my favorite) • Parmesan Cheese oil….cook according to directions but • Olive oil • Arugula shave off a few minutes of cook time. • Chicken • Lemon • Grape Tomatoes Cook chicken per your preference. See “seersucker chicken” for how I cook mine. Take Crust and lightly brush with olive oil….cook Cube upon cooking. according to directions but shave off a few minutes Saute Red onion in olive oil. of cook time. At same time, half grape tomatoes and drizzle with olive oil, salt, and pepper and Take out crust and brush with bbq sauce as roast while Crust bakes. you would regular tomato sauce.

Cook chicken per your preference. See “seersucker Top with chicken, sautéed onions, and chicken” for how I cook mine. Cube upon cooking. parm. Cook just enough to melt cheese. Top with cilantro. Serve with Arugula Take out crust and brush with pesto as you would salad dressed with lemon, olive oil, EBTB. regular tomato sauce.

Top with chicken, parm, tomatoes. Cook just enough to melt cheese. Serve with Arugula salad dressed with lemon, olive oil, EBTB.

REGULAR AND LoW mACRo mEALS SPi C y S h R imP AND SPRi NG miX SALAD

• Shrimp w/TJ’s Chili Lime • Spring Mix Greens • Avocado • Sliced Apples & Bell Pepper

homEmADE DRESSiNG: • Apple Cider Vinegar • Sriracha • Honey

Mix in Magic Bullet.

SALSA VERDE BLACK & BLEU Bo WL CRo CKPot C hiCKEN • TJs Sirloin Steak Tips • Coco Oil. Olive Oil • 4 chicken breasts. • Chili Lime Seasoning • Jar of TJ’s Salsa Verde (or any salsa will do) • Bleu Cheese Crumbles • Can of Corn • Sweet Potato. Cinnamon • Can of Black Beans • Olive Oil • Broccoli Florets Add breasts to crockpot, cover with full jar • EBB seasoning. Sriracha Ranch of Salsa Verde, almost fully drain corn and beans and toss on top of chicken. Cook on Fry Steak Tips seasoned with chili lime in coco high for 4 hours if breasts are thawed. Or oil. Approx 2-3 mins per side. Roast Sweet low on 8 if breasts are frozen. Add to TJ’s Potato drizzled with olive oil and cinnamon brown rice or quinoa and top with cheese, and Broccoli drizzled with olive oil and EBB avocado, jalapeños, Greek yogurt. seasoning at 425 x 25 mins. Assemble your bowl and Add Bleu Cheese Crumbles as garnish along with some Sriracha Ranch.

• Salmon (we love Costco) • Arugula • TJ’s (or Costco) Chicken Sausage • Lemon (apple gouda is my fave) • Olive oil • Fuji Apples • Sweet Potato • Sweet Potato • Weber grill seasoning • Broccoli • Cinnamon • Brussels...any and every veg will do! • Chili lime • Sea salt and cracked pepper Preheat oven 425. Line cookie sheet with parchment paper and add all of the above, Preheat oven to 425. Heavily coat salmon with chopped. Drizzle veggies with olive oil and Weber Grill Seasoning. Cube sweet potato and season apples and sweet pot with cinnamon, drizzle in olive oil, cinnamon, and chili lime. Roast broccoli with chili lime. Roast for 25 mins and potatoes for 25 mins and salmon for approximately assemble bowl! 15 mins depending on thickness and temperature preference. Dress arugula with olive oil, lemon, parm, salt and pepper. Assemble Bowl.

EZEKi EL BREADED thE CUBAN C hiCKEN Ri CE Bo WL A version I swiped from my favorite • Ezekiel bread • Sweet potato restaurant in Indy, Cafe Patachou. • Parmesan cheese • Any veggies you like • Eggs • Everything but the bagel roasted TJ’s veggie • Either TJ’s jasmine rice or Quinoa seasoning • Rice • Black Beans • Chicken tenderloins • Feta • Avocado • Broccoli • SR • Feta • Salsa Verde Preheat oven to 425. Food process 1-2 slices of Ezekiel • Sriracha Ranch bread, parm cheese, and EBB.....coat both sides of • Chili Lime the tenderloins with the bread crumbs. Line a cookie Fry an egg. Microwave/cook the rice or sheet with parchment paper and place tenderloins and Quinoa. Heat up your black beans on the stove veggies on sheet. Drizzle olive oil on veggies and season and season with chili lime. Slice avocado and with Everything but the bagel or chili lime. Roast the season with chili lime. Assemble Bowl. Layer tenderloins for approx 15-20 mins and the veggies for rice, black beans, egg, avocado, feta, salsa verde 25. Assemble your bowl and top with SR and Feta! and drizzle Sriracha Ranch. You’re welcome!

Thanks to my gal Brooke of Somewhere, Lately for this hearty hack!

• Your Fave Veggie Soup (mine is Pacific Veggie Lentil) • Rotisserie Chicken

f iXiNS: • Avocado • Greek Yogurt • Roasted Sweet Potato

GRi LLED St EAK ARUGULA SALAD With GRAPEf RUit AND AVo CADo Preheat oven to 425. Roast your seasoned sweet pots for 25 mins. I drizzle with olive or avo oil and sprinkle one side with chili lime and This could quite possibly be the tastiest salad the other with cinnamon. known to man. I added a Seersucker touch to a William and Sonoma Crockpot cookbook dish. In a skillet, cook your sirloin tips. I saute in avocado oil and season with chili lime. • Peel and cube a sweet potato • Avocado or olive oil Toss your arugula in an eyeballed mixture of • Cinnamon olive oil, apple cider vinegar (about 3 capfuls), • Chili lime and a squeeze of honey mustard, salt and • Trader joes sirloin tips (or any steak will do) pepper…give it a good whisk. • Avocado • 1 ripe grapefruit And now we make our bowl!! Layer the arugula • Apple Cider Vinegar with grapefruit, feta, avocado, sweet potato, • Honey mustard and steak! And most importantly…E N J O Y! • Salt & Pepper • Feta

SEERSUCKER + SADDLES ©2019 SEERSUCKER + SADDLES, INC. ALL RIGHTS RESERVED. GRi LLED PB & J With BANANA R o ASt ED CAULifL o W E R GNo CChi W ith homE m ADE This is great for those days you don’t VEGGi E Bo L o GNESE SAUCE think you’ll hit your carbs AND ARGULA

• Two Slices of Ezekiel Bread • Ghee Butter • Banana Sliced • TJs Cauliflower Gnocchi • Natural Peanut Butter or Almond Butter • Olive Oil • Preserves/Jam/Jelly • Salt & Pepper • Cinnamon • Arugula • Lemon Make your Pb&J as you normally would and add • EBTB sliced banana and sprinkle with cinnamon. Spread • Parm ghee butter on the both slices, sprinkle the buttered • Store Bought Bolognese bread with cinnamon, and grill as if you were grilling OR 2 Cans of tomato a Grilled Cheese. Cut in half and serve with sliced sauce apples and peanut butter or cinnamon sprinkles. • 1 can of tomato paste • Baby spinach • 1 lb of ground beef

Preheat oven to 425. Coat gnocchi with olive oil, sea salt and cracked pepper and place on parchment paper lined cookie sheet. Roast for 25 mins turning at the halfway point. You can either use store bought bolognese or use my sneaky veggie version.

SNEAKy VEGGiE VERSioN: Brown ground beef in a skillet and drain once cooked. In a blender, combine two cans of organic tomato sauce (I love costco or TJs), a can of tomato paste, and a handful (or two) of spinach.

Add tomato sauce to ground beef and bring to a boil. Add sea salt, cracked pepper, and any Italian seasoning of choice. Let simmer until gnocchi is roasted. Lightly coat gnocchi with tomato sauce and top with arugula dressed with lemon, olive oil, and EBTB, and Parm.

• Sweet potato peeled and cubed • Chili lime seasoning • Olive Oil • One can of organic black beans drained • One can of organic corn drained • Trader Joe’s Salsa Verde (any will do but ya know #biased) • Rotisserie Chicken • Plantain Chips (I love TJs version) • Low Fat Mozzarella Cheese • Sriracha Ranch • Jalapeños (I love TJs sweet and spicy) • Avocado

Drizzle cubed/peeled sweet potato with olive oil C hiCKEN AND and season with chili lime. Roast 425 x 25 mins. PRotE i N WAffLES Shred your rotisserie chicken. Once ‘tots are • Chicken Tenders roasted, layer in casserole dish the following: • Weber Grill Chicken Seasoning • Coconut Oil • Plantain chips • Kodiak Protein Pancake Mix • Sweet Potato • Cinnamon • Shredded Chicken • Vanilla • Black beans • Maple Syrup • Corn • Waffle Iron • Shredded Mozzarella • Top with Jalapeños (optional) Cook seersucker chicken tenders (coat in weber grill seasoning, fry in coco oil). Mix Kodiak Pancake Pop back into 425 oven and bake until cheese Mix according to box directions (I add cinnamon is melted and dish is warm throughout... and a shot of vanilla for a little extra kick). approx 10 mins.

Add batter to a waffle iron and cook accordingly. Add sliced avocado and drizzle with sriracha Layer waffles with chicken tenders, drizzle with ranch and watch your family (and yourself) maple syrup and E N J O Y #legdaytreat. Serve GO. TO. TOWN. with Fruit.

t UNA SALAD WRAP • Gluten Free Penne (or • Garlic any) pasta • Olive Oil • Grass Fed ground beef • Italian Seasoning • Two cans of Organic • Arugula This is SO EASY and just hits the spot Tomato Sauce • Lemon when in need of a little extra protein. Mix a can of Kirkland Tuna, Mayo (or any healthier alternative), and everything but Cook pasta per box directions once sauce is complete. the bagel seasoning. The trick to a good Brown the ground beef and season with salt and tuna is to break it up with your hands. pepper. In a pot, add olive oil and saute garlic (the more the merrier). Once sautéed, add two cans of Take a A WHOLE wheat wrap and add the sauce, salt, pepper, Italian seasoning and bring to tuna salad and spicy pickles or olives should a boil. Once boils, reduce to a simmer and add the you desire (I do!!)....wrap and voila!! Great (drained)browned ground beef. served with apples (and peanut butter) or grapes....good salty sweet mixture! Let simmer for 30 mins and add salt if needed. Add the arugula, olive oil, lemon salad as a nice garnish and top with parm cheese.

SNACKS GRANo LA Bo WL AVo CADo DEVi LED EGGS

Hard boil eggs. Scoop out the yolks. Pit • Layer Greek Yogurt the avocado and mash together with • Granola lemon (or lime juice) and chili lime. • Berries Scoop into the egg whites and voila! • Banana • Drizzle Honey • Great Regular or Low Macro Snack

thE ACAi -LESS ACAi B o WL

• Frozen Fruit (you can use your Trader Joe’s fruit or freeze your own). I like a banana and berry medley but any will do. • Ripe Banana • Strawberries • Berries (blue, rasp, black, you get the drift) • Granola (I love Trader Joes #shocking) • Shredded Coconut • Peanut or almond butter (reduced fat Jif is forever my fave #nojudgement)

Blend your frozen fruit and add a SMIDGE of water just to get them pureed, but you still want it to be thick (would be hard to sip).

Add fruit blend to the bottom of your bowl and layer in pretty rows your granola, banana, berries, coco, and a spoonful of PB.

This may be my new fave snack. Alert: Do not eat on a low carb day. I repeat do not eat on a low carb day.

This is when you clean out the fridge — get creative, make the presentation fun...and enjoy! Take turkey and spread TJs horseradish (or any hummus)

othER EASy SNACKS:

tRADER JoE ’ S tURKEy RoLL UPS W ith hU mmUS

m i XED NUt S

Boom ChiCKA PoP

PR otE i N ShAKE

J UStiN’S PB CUPS

B EEf JERKy

S L i CE A PPLES ADD A L moND o R P EANUt BU ttER

CottAGE ChEESE W ith EBt B SEASo N i NG

tJ’S S P i C y PiCKLES

S L i CED B ERRi ES

hARD BoiLED E GGS S PRi NKLED W ith ChiL i LimE o R EBt B

SmoothiES & CoCKtAiLS C ooK i E BUttE R PRotE i N Sh AKE

• Chocolate Protein Powder (I like Orgain) • Add a Scoop of Trader Joe’s Cookie Butter tJ’S t R o P i CAL SmoothiE • A handful of Ice and Water GooD oN REGULAR mACRo DAyS Blend blend blend.

• TJ’s tropical frozen fruit blend mix • Collagen peptides • Ice GREEN moNSt ER

• Coconut water GooD oN REGULAR mACRo DAyS & A hit With thE KiDS too

Blend in Vitamix or Bullet. • Baby Spinach • One Peeled Frozen Banana • Handful of Blueberries • Collagen Proteins or Vanilla protein powder • Water or Coco water

Blend in Vitamix or Bullet.

DAt E SmoothiE thiS LEGit RiVALS A DQ CARAmEL ShAKE!! EVEN my GiRLS AGREE! (GooD oN REGULAR mACRo DAyS) L o W CARB PB SmoothiE

(GooD oN LoW CARB DAyS) • 1 cup unsweetened plain almond or coconut milk • 1 ripe banana • 4-5 pitted dates soak in water prior to mixing • Chocolate Protein Powder Water • 1 frozen banana • Ice • 2 tablespoons of peanut butter • One heaping scoop of PB • 1/4 - 1/2 cup ice • Add a banana on regular macro days • Vanilla Protein Powder

Blend in Vitamix or Blender. (Bullet probs won’t thoroughly blend the dates)

yoU’RE WELComE • 0.5 oz lime juice • 1.5 oz vodka • 4 oz diet ginger beer

• Chocolate Protein • One peeled frozen banana • A small handful of organic chocolate chips • Coconut milk L o W CARB PB SmoothiE • Few drops of peppermint extract GooD foR LoW CARB DAyS • You can also add spinach

• Chocolate Protein Powder • Water • Ice • One heaping scoop of PB • Add a banana on regular macro days

L o W CARB m ARGARitA

Mix tequila, fresh lime juice, and a teaspoon of sugar substitute in a shaker. Pour into a margarita glass and garnish with TJ’s Chili Lime on the rim and a lime wedge.

I also love Watermelon Waterloo with Tito’s Vodka and Lime!

Celebrate the Non Scale Victories. Give yourself Grace. Remember, Progress over Perfection.

And know that you’ve got a gal from Indy cheering you on from afar...and most importantly... YOU. CAN. DO. THIS. YOU just C A N! Thanks for cooking alongside of me...and as always, make it a GREAT ONE and be sure to share your recipes on Instagram with @seersuckerandsaddles #ThatBowlLife!!

! @ SEERSUCKERAn DSADDLES ! BETH CHAPPO ! FB.COM/BETHCHAPPO ! BETH CHAPPO ! @SEERSUCKERSADDL

SEERSUCKER + SADDLES