• Courtney Ustrzycki

7 Macro-Friendly Recipes

Sharing some macro-friendly (aka lower in calories) recipes for you, including one of my athletes' favourites: my delicious black bean brownies!

BONUS: added in my go-to breakfast zoats bowl recipe if you're interested in creating your own breakfast power bowl too!

Want to kick it up a notch in the mornings? Instead of adding water, add coffee... Nothing like some extra caffeine to get your day started!

Note for #courtsathletes on Mindful Portions points-based system: if you're interested in any of these recipes but aren't sure about your customized points, please send me a message and I will provide you with the MP points that would align with your customized menu.

Grab and Go Breakfast Wraps (3 ways)

(macros vary depending on each way; ~375-450 calories)

Chunky Monkey way: P12 C55 F19


Chocolate Chip Cookie Dough Protein Waffles

P31 C10 F4


Zucchini Pasta Pad Thai

P39 C12 F3



Past blog post: Black Bean Zucchini Brownies

Entire recipe (300g): P37 C38 F12


Chopped Salad with Spicy Peanut Sauce and Crispy Tofu


Crockpot Cuban Pork Tacos

1 serving: P16 C23 F7



Courtney's favourite zoats bowl: average recipe

P30 C36 F13 1. Add quick oats (20g) in a bowl with 2 eggs. Mix together really well and add ~1/4c water (optional: add cinnamon and Canadian Protein maple flavour) 2. Microwave for :30, remove and stir well. Repeat once more. You want the eggs to fluff up a bit but not to cook; still a liquid consistency. 3. Add in Canadian Protein pea isolate powder (15g) and stir well. Add in shredded zucchini (185g) and stir again. 4. Top with whatever makes your tastebuds jive! (20g One Degree Organic cacao crisps)

A few modification options: • more volume: add more zucchini (lower carbs) • more carbs: add more oats • less fats: egg whites instead of whole eggs

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