Kate Lyman Nutrition

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MACRO-FRIENDLY RECIPE: VALENTINE’S MEAL FOR TWO - PLANT-BASED ALFREDO PASTA + PIZZA + CHEESECAKE

When you’re tracking macros, working towards your weight loss goals or trying to improve your overall health, it can sometimes feel like you have to avoid eating foods you love or eliminate more indulgent foods. We wholeheartedly disagree with that and encourage all of our clients to regularly eat foods that they enjoy, including popular favorites, like pizza, pasta and dessert. Having those foods is an important part of  having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious three-course meal in honor of Valentine’s Day so that you can enjoy a big meal without the “guilt” - and , more importantly, recognize that no food is good or bad - no matter your dietary preferences.


WHAT’S ON THE MENU:

Appetizer: Macro-friendly pepperoni pizza |  14.5P/6F/8C, 138 calories

Main Course: Vegan alfredo pasta + roasted veggies | 28P/7F/59C = 376 calories

Dessert: High protein mini raspberry cheesecakes | 9P/5.5F/20C, 183 calories

Total macros for this meal: 51P/18F/87C = 697 calories


MAKING THIS MEAL FLEXIBLE

NOTES: to track this meal, we’ve made it so you can track each component separately, including your choice of pasta. We recommend using a serving of Banza pasta. 

Ways to adapt this meal:

  • To make the whole meal vegan, eliminate the pepperoni and use a dairy-free cheese alternative for the pizza.

  • To make the whole meal vegetarian, eliminate the pepperoni on the pizza and replace it with your favorite veggies.

  • For more carbs: use a different pasta

  • For fewer carbs: use half pasta serving or spaghetti squash, zucchini noodles or other veggie noodles

  • For more protein: add a serving of chicken or fish (we recommend salmon for this meal)


APPETIZER: LOW-CALORIE PROTEIN PIZZA

PREP TIME:  5 minutes  | COOK TIME:  8-10 minutes  |  MAKES:  2 servings


WHAT YOU NEED:

1 Golden Home Protein Ultra Thin pizza crust

60g Marinara sauce

½ oz. Boar’s Head turkey pepperoni

28g Italian blend shredded cheese

WHAT TO DO:

  1. Preheat oven to 400 degrees F

  2. Spread marinara sauce on pizza crust. Cover with cheese. Layer with pepperonis.

  3. Bake for 8-10 minutes or until the cheese is melted.

  4. Cut into halves or quarters and enjoy!

MACROS PER SERVING: 14.5P/6F/8C, 138 calories


You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Protein Pizza”.


MAIN COURSE: VEGAN ALFREDO SAUCE + PLANT-BASED PASTA

PREP TIME:  5 minutes  | COOK TIME:  10 minutes  |  MAKES:  6 servings

WHAT YOU NEED:

15 oz. Can of cannellini beans, drained and rinsed

340g Cauliflower rice (we used 1 frozen bag from Kroger, but can be fresh)

240g Ripple milk, unsweetened original

50g sweet onion or shallot, diced

30g Nutritional yeast

¼ t nutmeg

salt and pepper to taste

112g Banza pasta of your choice

NOTES:  We paired our sauce with one serving (per person) of Banza pasta. When searching and logging this recipe, log the sauce and the pasta separately. Our custom MFP key does not include the pasta.

WHAT TO DO:

  1. Spray a medium-sized skillet with cooking oil spray and heat over medium heat. Sauté onions until translucent.

  2. While onions are cooking, steam frozen cauliflower rice in microwave per package instructions; or if using fresh cauliflower rice, add to skillet and sauté with onions.

  3. Add cauliflower rice, onions, beans, milk, nutritional yeast and spices to a blender or food processor. Blend until smooth.

  4. If using immediately, transfer sauce to a medium saucepan and simmer on low, stirring occasionally until ready to serve.

  5. Prepare pasta per package instructions and toss with sauce when ready to serve.

MACROS PER 125g SERVING OF SAUCE: 8P/1F/15C, 101 calories

TOTAL MACROS (including pasta): 19P/4F/50C, 312 calories


You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Vegan Alfredo Sauce”.


ALFREDO ROASTED VEGGIES

PREP TIME:  5 minutes  | COOK TIME:  10 minutes  |  MAKES:  2 servings

WHAT YOU NEED:

50g Kale, raw

150g Asparagus, chopped in half or thin sliced lengthwise

150g Baby bella mushrooms, sliced

15g Sun-dried tomatoes

3g Garlic, minced

5g Olive oil

Salt, pepper and red pepper flakes to taste

WHAT TO DO:

  1. Add kale and asparagus to a glass bowl with ¼ C of water and quick steam in the microwave for 1-2 minutes.

  2. Heat olive oil in a medium skillet over medium heat. Add garlic and mushrooms. Sauté for a couple of minutes and then add kale and asparagus. Continue to cook, stirring constantly. Use water to deglaze the pan as needed. 

  3. Add sun-dried tomatoes. Cook for an additional minute or two. Season with salt and pepper. Add a pinch of red pepper flakes for a little spice.

  4. Serve on the side or mixed in with your vegan alfredo sauce and plant-based pasta from above!

MACROS PER SERVING: 6.5P/2.5F/11.5C, 86 calories


You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Alfredo Pasta Veggies”.


DESSERT: LOW-CALORIE MINI RASPBERRY CHEESECAKE

PREP TIME:  5 minutes  | CHILL TIME:  60 minutes  |  MAKES:  2 servings

WHAT YOU NEED:

2 Keebler Ready mini pie crust

5.3oz. Two Good raspberry Greek yogurt, single serve cup

30g Nonfat cream cheese

35g Nonfat whipped topping

5g Jello sugar free cheesecake pudding mix

WHAT TO DO:

  1. Add yogurt, cream cheese, half of the whipped topping and pudding mix to a food processor or stand up mixer and blend until all ingredients are incorporated and a smooth consistency has formed.

  2. Divide mixture into 2 equal portions and add to pie crusts. Chill in the refrigerator for at least 1 hour.

  3. Top each cheesecake with the remaining whipped topping and enjoy!

MACROS PER SERVING: 9P/5.5F/20C, 183 calories

You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Mini Raspberry Cheesecake”.


For more macro-friendly, plant-based recipes like this one, check out these favorites:

Plant-based protein veggie burgers
Plant-based stuffed shells
Risoni Summer Salad

You can also find another great Valentine’s Meal for Two with our Mustard Maple Salmon 3-course meal here.