Tag Archives: muscle

Diet To Go! Pre Made Meal Company

 

Diet-to-go-logo“Enjoy your personalized selection of healthy, delicious and ready-to-eat meals,
directly from our chef’s kitchen to your plate.  Rated #1 for taste, our incredible
selection of portion-controlled meals lets you enjoy foods you love, stick to your
plan and reach your goals. We’ll do the work to make sure you always have
something delicious to look forward to.  It’s like having your own personal chef.”

Today I’m very excited to bring you a review from the first meal prep company I have tried/worked with! I have always thought it was a great idea to have well made pre-made meals ready to be heated and consumed similar to those unhealthy frozen TV dinners. Diet To Go comes in and fits the bill perfect.

They not only have one menu, but 3 separate menus. Balance contains well balanced macros and taste without having seafood or vegetarian options. This is the menu I will be reviewing today. They also have a completely vegetarian menu as well as a Diabetic friendly menu as well!

The meals I will be reviewing today are 3 breakfast options, 3 lunch options, and 3 dinner options.

You can find more about DTG at https://diettogo.com/ – right now they have a deal going on for 10% off your first week of orders!

Turkey Burger, Pretzel Roll, Ketchup, Orange & Craisin Salad –

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First thing you think of when you hear Turkey burger is DRY, but not in this case. DTG has brought a good size, moist burger with a nice pretzel bun. The burger itself could use a touch more seasoning, but the burger eats well, and pairs with the pretzel bun very well. Great macro split here for a lunch/dinner.

Veggie & Cheese Omelet with Fire-Roasted Tomatoes

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Absolutely mouth watering smell with this dish. The fire roasted tomatoes really give off such an inviting aroma. Great macros from someone that is following a low carb diet. The omelet was a bit watery and I felt needed some salt and pepper to help make it pop a bit more, but overall not to bad of a dish and plenty of veggies to go with.

Spinach Quesadilla, Black Bean & Mint Salad, Asparagus Spears – 

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What a combination for the bean salad! That was a new one for me, and something I am going to remember! Extremely refreshing, lite, good combo of flavors, but I felt like it was just missing that last little bit of pop to make it outstanding. Quesadilla was great size and loved the flavor combo, but needed to be slightly stronger in flavor.

Macaroni and Cheese, Carrot Coins, Broccoli –

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My nephew was around when I was trying out a few meals and this was definitely his favorite! The little man just couldn’t put the fork down! Big tender shells smothered in a creamy cheese sauce, what’s not to love? Very surprised and pleased at the overall macros and the amount of protein that’s in the dish for it just being mac n cheese. The noodles were cooked perfectly, but I just felt the mac needed a bit more overall flavor increase. Still yummy though.

Chicken Pesto Salad, Whole Wheat Roll –

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I wish I would of got a picture of this! I thought I did, but I couldn’t find it so just trust me on this one when I say that the Pesto salad had great chunks of chicken, creamy, good size portion, good overall flavor, and not to strong of pesto flavor. Absolutely great cold salad. The roll was a touch sweet, but also just a touch dry, but I thought the roll and salad paired well together. This salad would also go great on toasted bread or with crackers!

Egg & Cheese Breakfast Sandwich, Tropical Fruit Salad –

IMG_3179IMG_3273I unfortunately I only got a picture of the fruit salad for this dish. The Egg sammy was a bit small in my opinion and needed more flavor. Overall flavor was a bit bland. The tropical salad on the other hand was delicious. Great mix of all the fruits you would expect to be in a tropical mix.

Breakfast Pizza and Spiced Apples – 

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One of my favorites! Hearty sized serving with good amount of toppings. Great and generous cheese coating. I heated my pizza in the oven which I would highly recommend to make this taste the best. I felt the crust could of gotten crispier, but it was very soft and fluffy texture, so not bad just was expecting something a bit crispier. Overall flavor wasn’t terrible but I thought a bit of Italian seasoning would do wonders here. Apples where delicious and a great pairing, the only issue I found was a few lingering apple cores on a few pieces that made for a bad mouth feel and had to spit it out.

Turkey Picadillo, Brown Rice Pilaf, Apricot Glazed Asparagus –

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This was my favorite dish! Great glaze and nice cook on the asparagus to start. The Turkey also had great flavor, abundant, and a good mix of meat, rice, beans, and extras. I felt this dish also had one of the best macro splits to be had. I would definitely eat this again.

Thai Turkey Tenderloin, Stir Fry Rice, Green Bean Medley –

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The tenderloin had overall good flavor and spice to it. Tomatoes were plump and juicy, and the green beans were cooked well. They still had some of their crunch left to them, which is what I’m looking for. For me the rice had a little to much soy in it, and took over the other flavors inside the rice. I felt everything but the rice could of had a bit more salt to it.

Overall I really enjoyed the content I got from DTG and with a few minor seasonings they are doing a fantastic job at providing a well balanced, well portioned, macro friendly, quick, and convenient meals to people that are looking for an avenue to explore when they are short on time but want to get in quality nutrition.

Here are a few other pages you might like!

Caramel Apple Shooters

Protein Puppy Chow!

No bake Chocolate Banana Oat bars!

The Big 3

No bake Chocolate Banana Oat bars!

Sometimes you just don’t want to turn the oven on. Sometimes you don’t want to have to deal with multiple bowls, utensils, and all the other usual hustle and bustle there is with baking.  I was in that mood today so I decided I would make something no bake and use the freezer instead of the oven. 

In this recipe we are going back to all the great flavor combinations. I put banana, peanut butter, chocolate, honey, and oats all into one dense, chewy, power packed protein treat. IMG_2596

Macros: (per slice, makes 9)

Calories – 311

Fat – 8.7 g

Carbs – 43.2 g

Protein – 18.3 g

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Bar Ingredients:

320g Old Fashion Oats

3 Scoops Muscletech Vanilla Whey

35g Powdered  Peanut Butter

14g Coconut Oil melted

30g Honey

350g Banana (mashed)

Pinch of sea salt (optional)

 Chocolate Layer Ingredients:

22g Chocolate Muscletech Whey 

14g Melted Coconut oil

48g Melted Chocolate Chips

35g Powdered Peant butter

30g-50g Walden Farms 0 cal Chocolate Syrup  

Instructions:

1. In a food processor place in all of your bar ingredients and blend until combined.  

2. Once blended together, pour batter into a 8×8 or 9×9 pan that has been sprayed and lined with parchment paper. Spread evenly. 

3. In a separate bowl combine all of your chocolate topping ingredients and mix. To melt chocolate chips the quick way, just put your oil in a small bowl with them and microwave in short bursts till melted. Some new microwaved even have melt options! 

4. Pour Chocolate topping over the oat layer spreading evenly. 

5. Place in freezer for at least 2 hours, but I waited a good 6 before cracking into mine! 

6. Cut into 9 squares and enjoy! I like them cold right out of the freezer! They are fantastic with some peanut butter spread over them! 

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Here are some things you might need! 

PB2 Powdered Peanut Butter Bundle, 16 oz (Pack of 2)
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Milk Chocolate, 3.97 pounds
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Vanilla, 3.97 Pound (1.80 Kg)
Quaker oats, old fashioned, 2 5 lb. bags, 100+ servings 10-lb
Nestle TOLL HOUSE Milk Chocolate Morsels 11.5 oz. Bag
Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce
Pyrex Basics 8.1″ Square (2 quart)
Farberware Nonstick Bakeware 9-Inch Square Cake Pan, Gray

Here are a few other pages you might like!

Double Chocolate Banana Bread

The Big 3

Blueberry Oat Bake

MuscleTech Banana Bliss! 

Check out my latest recipe video! High Protein Pudding! 

The Big 3

Yes, It’s that simple

In my local town to often I get ask, “Hey Dusty, What’s the secret to weight loss? What do I gotta do to shed some weight?” or something similar. I live in a small town, where health and fitness is a bit behind the normal pace of things I would say. Anyway, if they are a ‘beginner’ which is 90% of the time, I always tell them the same thing. It’s not a new diet pill or the latest crash diet so no quick fix unfortunately, sorry. Water, Protein, Fiber, I say to them. Usually, I get met with, “Well, I drink plenty of water!” which usually after talking we find that they typically don’t drink nearly as much as they think, and that’s not even getting to the other two topics. I have found that before any type of diet begins, pills bought, or crazy workout regiment started, if you simply focus on improving your WATER, PROTEIN, and FIBER intake, you can drastically improve your health and body composition. 

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Water

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” – Joan Koelemay, RD.

Now, I know you might be thinking that this is a no brainer, but I will be honest with you, I know more people personally that actually drink very little water. You get busy working, next thing you know 6 hours in and you haven’t had a drop, and many friends I have, especially shift workers will quick reach for a energy drink or coffee to help keep them stimulated verse a water to re hydrate. I’ve gotten more comments about carrying around a gallon jug of water, as it’s the typical bro stereotype, but I will be honest I think they got it right there. The gallon jug gives a not only a visual aid on exactly how much I’ve drank, but also a friendly reminder not to forget to drink some high quality H2O. 

Now, the Food and Nutrition Board recommend  women to get 91 ounces per day and men 125 ounces from all sources — water, other beverages, and foods with a high water content. I think that is a great place to start, but the problem with that is it doesn’t take into account lifestyle or body composition. That number especially goes up if you decide to add exercise into your arsenal as you will be then losing more water throughout the day, and will want to fight off dehydration. Also, don’t wait till you find yourself thirsty, as that can be a good sign that dehydration is setting in. 

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Before we even get into the fantastic diet support water gives, let’s just quick talk the plain ole health benefits it has. Dehydration is easily the first thing that comes to mind with water consumption. Studies have shown that as little as 1-3% mild dehydration can have a impact on energy levels, mood, and brain function. (1) They also show that as little as a 2% reduction can have a negative impact on physical performance. (2)  If you are any kind of laborer, someone that needs  sharp mind to complete work, or need to perform with physical demand you can see how important simple hydration should be. Drinking more water can also help with constipation (3), headaches (4), hangovers (5), and more! 

Water takes up space, plain and simple. So the most basic diet support that water is giving you is a filler. Remember when you were younger and loved any and all the soda you could get? Going to buffets or fast food with refills and slamming 2 glasses before the food got to the table. Next thing you know you’re half way into your Big Mac and realize your stuffed? That’s the power of liquid, so use that to your advantage. There was a 12 week study done were subjects consumed 16 oz of water 30 minutes before 3 meals a day and lost on average 9.5 pounds more compared to the no water pre meal group. (6) That is huge! Simply what that means is consumption of water before eating, should hopefully lead to on average less calories consumed each meal. That reduction of calories in each meal alone will trigger weight loss since the body has now entered a caloric deficit. 

Getting water through food is a fantastic way to increase overall water consumption as well as the majority of high yield water foods are great for you! With nearly 1/3 of our water consumption coming from out diet, fruits and vegetables rank highest as the best options to look into. Cucumbers, lettuce, courgettes, and radishes all come in at 95% water or higher. If you read my other article Eat more Food, Lose more weight! Save calories while dieting! you will also know that those foods are all low macro nutrient foods so you can eat large quantities of those. One study, by researchers at the University of Aberdeen Medical School, found that the natural sugars, proteins, mineral salts and vitamins in water-rich fruits and vegetables means they also supplement the nutrients lost through exercise. (7) 

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Protein 

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Chicken, fish, beef, tofu, whey, or it doesn’t matter the source just eat more of it, to a point! The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. In 2014 a survey found that American men eat an average of 100 grams of protein a day, which is almost twice the recommended daily intake for males. Women eat a bit less – about 70 grams of protein a day, or one and a half time the recommended intake for females. Both of which are higher than the DRI recommended amounts, but is it enough? 

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Now the needs of a athlete and just someone trying to improve their diet are slightly different, but protein none the less is still a very important aspect to consider. Protein consumed evenly, spread out over the course of the day sets you up for the best success in muscle growth, but for overall body composition it seems as long as you get your protein numbers for the day you will be fine. In one study done for natural bodybuilders, research showed for active individuals, 1.2-2.2 g/kg is sufficient to allow adaptations from training. These conditions will change depending on levels of body fat, and energy expenditure. (8) 

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It also has been shown that a diet higher in protein can also lead to a better retention to LBM(lean body mass), to build on that the leaner the individual is, the higher the potential requirements for protein. (9) Diets higher in protein have been proven to result in greater weight loss, greater fat loss, and again, preservation of lean body mass. (10) Increased protein is also going to help fight off hunger cravings by increasing levels of satiety inducing hormones while reducing hunger hormones, aka get fuller faster.(11) Heck, even digesting protein burns more calories! TEF or thermic effects of food is the cause of this. The body expends 20-30% more calories digesting protein compared to carbs (5-10%) and fat (1-3%). (12) To build on that, a diet with high protein intake has been shown to burn 80-100 calories more per day. (13)

Consuming adequate amounts of protein not only is good for body composition but is also an important building block for bones, muscles, cartilage, hair, nails, skin, making enzymes, and hormones. It also helps to stabilize blood sugar, reduce brain fog, and  boost energy levels. (14)

Overall increased diet in protein is going to give the body a whole host of benefits from improved energy, better metabolism, and increased satiety. That’s going to help get you moving, losing weight, and help prevent over eating and snacking! 

Some great protein sources would be: 

Meat:

  • Chicken,  lean Beef, Pork, Turkey

Fish

  • Salmon, Shrimp, Tilapia, Sardines, Tuna, 

Eggs 

Dairy

  • Greek  Yogurt, Milk, Cheese

Legumes

  • Chickpeas, Black Beans, Kidney Beans 

Grains

  • Quinoa, Oats, rice bran

Fiber

I think fiber is one of the most overlooked, underrated aspect of nutrition and dieting. Fiber can play a HUGE roll when trying to lose weight. If you are wondering what fiber even is, it’s carbohydrates that cannot be digested. You have Insoluble fiber which act mainly as bulking or binding agents, and soluble fibers can help have an affect on health and metabolism. A recent study showed people who added fiber into their diets and changed nothing else, lost just as much weight as people following a heart healthy, low fat eating plan by the American Heart Association. (15) That study added to a growing body of evidence that people who eat more fiber tend to have healthier body weight.

Thankfully, typically high fiber foods are typically very healthy low calorie foods such as fruits, vegetables, and whole grains. Some high fiber foods to look out for would be:

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Without going into detail, soluble fiber is fantastic for maintaining overall gut health. The gut has good bacteria in it, and supplying it with soluble fiber helps kick in the prebiotic effect which is believed to be very beneficial for health and body weight. (16) (17) We also know when dieting that calories are low and hunger can set in quick! Fiber is going to help aid in fending off those hunger cravings just a bit longer. Fibers with high viscosity have been shown to increase satiety, reduce appetite, and cause weight loss. (18) 

After all of that you’re probably wondering how much fiber you should be eating I bet. The national fiber recommendations are 30-38 grams of fiber for men and 25 grams a day for women. I personally think if you are consuming at least 10 grams of fiber per 1000 calories then you should be fine. If your diet is focusing on micro nutrient rich foods, then you should have no problem hitting those guidelines.

All it takes is small adjustments

As you can see it doesn’t really take much to get yourself on the right path towards your health and fitness goals. Following these 3 steps, and using them as tools can dramatically change your body composition and lifestyle without making you over haul your kitchen, commit to a drastic diet change, or get completely flustered with information that you don’t do anything! These are things you already eat everyday so it’s just focusing on improving the quality and consumption of water, protein, and fiber. Once you master those aspects,  odds of setting yourself up for diet success will be highly improved. 

Here are a few pages you might like!

Eat more Food, Lose more weight! Save calories while dieting!

Walden Farms Top 5!

High Protein Chocolate Mousse

MuscleTech Banana Bliss! 

 

 

Grenade Hydro 6 Strawberry

Up for review today:

Grenade Hydro 6 Strawberry!

Grenade Hydra 6, 50% Whey Isolate and 50% Casein. The World’s First Ultra Premium Slow/Fast Protein Blend, Chocolate Charge, 4 Pound   (amazon didn’t have strawberry)

Here are a few other pages you might like!

Legendary Foods Review!Legendary Foods Review!

AI Sports Nutrition Protein Review

Pumpkin and Butternut Squash Pie

Eat more Food, Lose more weight! Save calories while dieting!

MuscleTech Banana Bliss!

Up for review today :

Muscletech Banana Bliss.

Watch and enjoy! Don’t forget to like, share, and subscribe! 

MuscleTech MT Performance Series Nitro Tech, Banana Bliss, 4 Pound

Here are a few other pages you might like!

Eat more Food, Lose more weight! Save calories while dieting!

Maple Glazed Doughnut One Bar Review

High Protein Chocolate Mousse

Quest Hero Bars

 

GNC Lemon Meringue Lean Bar

I think GNC definitely had summer flavors in mind when creating this guy. Lemon is a perfect flavor choice in the warm months as it’s usually lite, refreshing, and delicious. Read below to see if GNC was able to get it right!

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@gnclivewell lemon meringue bar review –
170 cal / 6f / 21c / 15p
Decent macro split here with this bar. Protein could be a bit higher but as long as it’s at least 15 I’m usually happy. Very nice lemon smell to this bar, and has a almost fluorescent yellow rice crispy looking bar with a vanilla dipped bottom. Pretty solid lemon flavor here without being to overpowering. You don’t really get any meringue with this bar unfortunately. Really wasn’t sure how they were going to pull that off. It consistency is very similar to a rice crispy or a cereal bar with just a slight dry grainy finish. Every with that said it’s still an enjoyable eat, and if I remember correctly they have a decent price point.
Overall – 6.5/10
GNC Total Lean Lean Bar Lemon Meringue 5 bars

Here are a few other pages you might like! 

Optimum Nutrition Cake bites

High Protein Chocolate Mousse

MuscleTech 100% Whey Advanced French Vanilla

Cheesecake 3 Ways, Bday/CnC/Smores

Check out my latest Youtube video!

Be sure to like, comment, share, and subscribe! 

Optimum Nutrition Cake bites

PROTEIN CAKE BITES! 

What a time to be alive! Even when I first started eating protein products, they all were pretty similar and lacked flavor. Now days we have bars, cookies, gels, and now cake bites! Yes, you read that right. Protein filled, little disc shaped cake bites. 

Now before you get to excited check out my reivews below before running over to Amazon, GNC, or BB.com to snag 10 boxes.

Optimum Nutrition Cake Bites, Variety Pack
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@optimumnutritionbday cake bite review .
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240cal / 7f / 25c / 20p for 3 bites –
63g total weight so same volume as a protein bar for comparison. White coated vanilla discs with spranks scattered all over. Nice vanilla/bday aroma to these little guys. Soft texture when you bite into it with just a bit of crunch from the sprinkles. Overall consistency was a bit dense for cake, but still good. Get a good bit of sweetness from the frosting that carries it for the whole chew. Definitely a solid little treat by ON here. Much better than their bars that’s for sure. Having it in a little cake bite was a nice of pace as well. 
Overall 8.5/10 
Optimum Nutrition Protein Cake Bites, Whipped Protein Snack Bar, Flavor: Birthday Cake, 12 Count

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@optimumnutrition red velvet cake bites –

230 cal / 7f / 22c / 20 –
First off you get a very artificial vanilla aroma and no ‘red velvet’ smell. Vanilla coating with a red velvet filling. Very very chewy soft texture with the cakes which was nice and not a bit of grainy leftovers. Taste wise all you get here is a vanilla base and unfortunately not a bit of red velvet at all. Usually I think of cream cheese to pair and not a feel of that either. It also left a weird aftertaste as well. If this provided more flavor this would be solid. .
Overall – 5/10 
Macros and texture were nice but the flavor just lacked big time here and didn’t really have anything that stood out.
ON Protein Cake Bites – Whipped Protein Snack Bar – Red Velvet – Box of 12

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@optimumnutritionchocolate dipped cherry cake bites review –
240 cal / 7f / 25 c / 20 p –
First off, decent macros with these bites as they weigh in the same as a regular protein bar so there’s that. Visually unappealing before you cut them open, then it has a nice red color filling. I get a faint cherry aroma and that’s it. Soft chewy texture(but not a ‘cake’ feel. I don’t get a ton of cherry until the very end then a get s big splash of artificial cherry. Chocolate is just barely there. Overall I feel like this bar just gave me way to much artificial flavor during and post chewing and I didn’t enjoy that at all.
Unfortunately overall the cake bites like is a let down. The Bday cake are the only one worth eating. I would of thought that such a big company like @optimumnutrition would be able to compete in the bar market but they’ve struck out with both new endeavors.
Overall – 3/10 
ON Protein Cake Bites – Whipped Protein Snack Bar – Chocolate Dipped Cherry – Box of 12

Here are a few other pages you might like! 

High Protein Chocolate Mousse

MuscleTech 100% Whey Advanced French Vanilla

Walden Farms Top 5!

Be sure to like, comment, share, and subscribe!

Check out my latest Youtube Video!