Super Sweet and Simple Chicken Recipe

Hi friends! 👋

We're right smack dab in the middle of the Christmas season, and boy is it busy! This is when I tend to rely on cookies and healthier meal options to balance. 😂

The recipe I have for you today is a super simple and easy one to make, I call my super sweet and simple chicken recipe. I've made it every week so far this December, so you know it has to be easy! I actually saw something similar added to fish, and thought to myself.. I don't eat fish, but I bet this would be good on chicken! I played around with it quite a bit, and this is how I'm saving/making it from here on out. I hope you enjoy!

This specific chicken recipe is on the healthier side, made with raw honey and deli mustard. When you bit into it, you get a nice and moist chicken, with a sweet top and an added little kick from the mustard. As a healthier option, I recommend making two and meal prepping the second one for later! 

Chicken Ingredients

• Two Boneless Chicken Breasts
• Raw Honey
• Deli Mustard
• (Optional Salt, Pepper, Garlic Salt)
• Olive Oil

Ingredient Notes

I preheat my toaster oven to 375 degrees.

I initially add two tablespoons of honey and two tablespoons of deli mustard in a small ramekin. Mix it really good and set it aside.

I put the chicken on foil (with a little olive oil on the bottom so it won't stick) and sprinkle salt, pepper and garlic salt on top. Mine all comes as one, but you can do each individually as well.

Then I take half of the mixture and spread it on top, leaving some leftover for when the chicken comes out of the toaster oven. 

I put it in for 40 minutes, making sure the internal temperature of the chicken is 165 when taking it out.

Once done, I add the additional mixture on top, cut and enjoy! Yes, it's really that simple!

Recipe Equipment

• Small Ramekin
• Aluminum Foil
• Toaster Oven
• Spoon

The equipment is simple for this recipe. Of course if you don't have a toaster oven, you can always use a convectional oven. Mine just heats up so much faster and always has the tray sitting inside waiting to be utilized, so I tend to cook with this option first if just for myself.

• This recipe is for two pieces of boneless chicken
• Store leftovers in an airtight container, in the fridge

Save Me for Later

I hope you love this new chicken recipe! If you try it out, I'd love for you to comment below to let me know what you thought. You can also tag me on Instagram or Facebook! 

Two Ingredient Super Simple Sweet (with a little kick) Chicken Recipe

Prep Time: 5-10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Course: Lunch, Dinner

Cuisine: American

Macro Friendly: YES!

EQUIPMENT

• Toaster Oven
• Small Ramekin
• Aluminum Foil
• Spoon

INGREDIENTS

Hi family and friends! 👋

I hope you all are having an amazing day and productive week. I recently had a day of downtime, where the kids and I stayed home, caught lizards, splashed in the hot tub and enjoyed all of those toys they only see every so often when we're not running to and from one place to the other. As stir crazy as I can go staying home, I'm currently sitting here listening to giggling at the table, watching out of the corner of my eye them eating their after dinner bowl of cereal, just because. Truthfully, they love it!

I know a lot of people ask what I eat in a day, so I want to try and document my meals every so often for you to get an idea of what my day look like when it comes to food. Today worked out for me to be home for all four meals, so I went for it! 

First, lets go over what my macros are for the day!

Sleep: 7 hours, 30 minutes

Workout: 0

Meals: 4

Protein: 135g

Fat: 45g

Carbs: 20g

Meal One:

Cheese

Egg Whites

Eggs Whole

Avocados

Onions

Strawberries

Meal One

Meal Two:

Beef

Ketchup

Watermelon

Meal Two

Meal Three:

Protein Shake

Wheat Thins

Whey Protein 

Almonds

Meal Three

Meal Four:

Chicken

Cheese

Onion

Meal Four

Although I wouldn't say this is a typical day (Monday through Friday looks a lot different with workouts and a more routine day), it's good to get an idea of how simple and straight forward it really can be! If the numbers look a little overwhelming, check out the post on Why I Love the RP Diet App, as all of them are factored and edited throughout your journey. You just enter some information to start and each week, and the rest is really done for you. You enter what you want to eat and the app tells you how much (or reminds you just how many carbs are in that item you love). Truly the simplest way to hit your nutrition goals in my opinion.

Hope this helps! Feel free to comment, pin or share. Thanks for helping my website grow. 😁

Chat with you all soon!

*This post contains several affiliate links. This means that I receive a small commission at no additional cost to you when you make a purchase through a link. Read my disclaimer here.

Hi family and friends! 👋

I hope you all are having a great week. This post is probably LONG overdue, as I get so many comments on Instagram asking how I spice up my meals, since you all know I tend to eat a lot of the same things over and over. This one is so important, as it keeps things interesting, but doesn't add extra calories to your meal so you stay on track. Although this list isn't the full list of what I use, it definitely includes the ones you see most often. Let's dig in!

Cinnamon Bun Seasoning

• Greek Yogurt
• English Muffin
• Pita Bread

Chocolate Donut Seasoning

Bacon Flavor Seasoning

Ranch Seasoning

• Crockpot Crack Chicken Recipe

Taco Seasoning

• Crockpot Chicken Recipe

Garlic Salt

• Homemade Pizza
• Hamburger
• Pita Bread

Salt & Pepper

Truffle Salt

• Eggs

Everything But The Bagel Seasoning

• Eggs
• Homemade bagels
• Any type of bread

This is a very universal seasoning, and another one that I think is so great to have on hand. I like it for homemade bagels or bread primarily, but it really can be used on almost anything. 

Cinnamon Seasoning

• Pita Bread
• Tortilla
• English Muffin
• Oatmeal
• Yogurt
• Pancake/Waffle mix
• French Toast

Cinnamon is a wonderful staple to have on hand. I generally use it on bread, but it could be used for a variety of things, so definitely make sure you have this one!

Don't Forget to Pin for Later!

www.dumbbellsnotblonde.com

It's no secret (especially if you're viewing my Instagram), that my absolute favorite post workout meal is Greek Yogurt. I look forward to it every single day! It started as the only meal that had the most protein/carbs/fats, and quickly became my go-to in order to keep myself on track. Bonus, I come home and go straight back to work, so this one is easy to make without any meal prep!

How I Make My Yogurt Bowl

I of course start with adding the yogurt to my bowl. Easy! Then I sprinkle my seasonings, usually Cinnabon Roll Seasoning (sometimes Chocolate Donut). 😋 Then goes on the honey, then Honey Oat Granola, followed by all the fruit toppings.

From here I really switch it up. Sometimes I'll do an English Muffin (with I Can't Believe It's Not Butter Spray and Cinnabon Roll Seasoning), sometimes I do this on half of a pita bread slice. Sometimes I pair it all with salty almonds. It really depends on the day and what I have in the kitchen.

What I Love About Greek Yogurt for my Post Workout Meal

I remember being in the middle of my fat loss diet phase when my manager let me know that lunch for our end of the year meeting was on them. Hooray! Except, what could I eat? I was so diligent at home, and I was so nervous to branch out into the restaurant world in fear that I would go over. Remember, nothing was getting in my way of 100%. I sat and thought about what I would normally eat when splurging, and that an In and Out Burger and fries wasn't going to end well for me.. no matter what way I sliced and diced it. Ugh! 

One of the places I have always loved (but haven't visited for sometime) is Chipotle! And while I've been known to pack a ton of goodness within their already oversized tortilla, they also have a healthier burrito bowl option available. Now, here's where my mom skills came into play (and they can come into play for you too)! 

I ordered a burrito bowl IN A KIDS CONTAINER! Why? Because then I was able to take it back home, count my perfect portions for each and eat at 100%! I'd be lying if I didn't say that I was so incredibly excited about this new found freedom and didn't order it a few more times. I may actually have it again today. 😉

Let me break this down further for you if compartmentalizing your food is new (as it was for me).

This is What it Looks Like:

Here's Exactly What You Need To Do:

Ask for a burrito bowl in a kids container- that's it! 

With my macros, I knew I couldn't eat all of the container most likely in one sitting (and my company was paying up to $20), so I asked for extra chicken and two sides of guacamole.

I was right! I ended up using the chicken for three meals (a homemade bowl below that I made twice, and then the rest on a homemade pizza instead of my usual chicken).

Here's What it Looks Like Put Together:

And that's it! Again, I'm all about super simple and easy.. and I feel like this option is just that! Also, now that I've had it a few times (that I will admit to), I can also now eyeball how much rice and beans I can have. This comes in handy if I wanted to go out to Chipotle and not break out my pocket scale.

Hopefully this helps if you're going out during your own weight loss, fat loss or dieting cut phase. Let me know if you end up trying it yourself! 

Hi friends! 👋

I can't believe I'm writing this, but I JUST successfully completed my first fat loss phase cut, 100% compliant! If you're keeping track, that's 85 days through Halloween, Thanksgiving and a majority of the Christmas season.

Now I've had a few fat loss cycles prior, all resulting in some type of event or outing where I just gave in. Or maybe I went in wanting to be compliant the majority of the time, but wanted a few meals per week to splurge. If you're like this too, I get it! It's hard to mentally prepare yourself 100% of the time for what you're eating. It's hard to bring a small dinner and protein bar to a surprise party, or your large kitchen scale on vacation. And yes, these are things I did to remain focused and on track. Nothing was getting in my way this time. But what I didn't know until I did it fully, is how much more food you get when you're compliant. I didn't want to cheat myself with one meal, because I already knew what that next week would look like if I did. Have you heard of going into the hole before? If not, let me just tell you that it's awful. Let me also tell you that I didn't experience it once throughout this cut.

A lot of people have congratulated me, and followed up with "how did you do it"? Because of this, I wanted to provide my top seven tips for a successful fat loss phase.

1. Mentally Prepare Yourself, and really know your WHY

I know this sounds so simple, but this is a challenge. Challenges are made to test you, your patience, your perseverance, whether or not you can finish. Although this one isn't geared around a quick endurance race- don't discount it being very similar. It's longer. There's more room for error. There's more room for people to question you, and steer you away from what you're doing. There's more temptation involved. There's more time to lose focus.

My personal why? I knew I'd feel better around my pre-baby weight, and I knew I'd perform better in the gym too (it's a lot easier to do a strict pull-up at 135 pounds vs 150). Successfully finishing a cut meant that I would be able to successfully eat things that I love again, but also maintain a new lower weight that would also get me closer to my lifestyle goals. Give a little to have a whole lot more.

2. Create Your Daily Skeleton

I can't stress this enough! Write out a full day of meals (for me four), and eat the same shit every single day. Get comfortable with it, enjoy it. I'm not saying eat chicken four times a day either.

My daily skeleton was very simple, and I suggest you do the same. I do egg whites, one egg and an English muffin in the morning. I do Greek yogurt with blueberries, granola and honey after WOD/lunch. I do chicken, cheese and bread for dinner. For my bedtime meal, I usually do a protein bar and either chicken or yogurt to meet my protein. (I post a lot of my meals on my Instagram if you want to take a look.)

3. Venture One Meal on the Weekend at a Time

If you're looking at me like I'm crazy for saying you should eat the same thing every day, I get it. I ventured plenty, trust me- but not in the beginning. Not before I started seeing progress, not before I felt comfortable with what a typical meal looked like each time and day. Right now, I have an idea of what I need for all four meals. If I swap the gym at noon for later in the day, I know the routine and macros so well that I don't even need to update my schedule anymore. You'll get there, but not the first week. Allow yourself to be a beginner, to really see how much protein you need, make grocery shopping easy and slowly replace things here and there when need be.

4. Have Your Fat Loss Trick Food and Drinks!

You will have cravings. I repeat, you are human and will want other food throughout an 85 day period. This is completely normal. I'm a corporate professional, and the second half of my day (the slower portion of my day), I am always hungry. I refer to it more to when you're bored on the couch and think you need chips or crackers. That's where I pull in my tricks and get myself to the next meal. (I share a lot of these on Instagram if you want to take a look.)

5. Weigh Yourself Wednesday and Fridays

Ah, another super important one! I used to weigh myself every day, and every day that dang scale would move. I'd enter it in, and my graph would be all over the place. Sound familiar? What if you followed the process and use a couple weigh ins just to make sure your macros are on track?

This may be one of the better decisions I've made, as I no longer focus on the scale, but how I'm feeling, looking and really trusting the process. I know we're talking all fat loss cut success right now, but in maintenance I actually scale it down to one day a week! 

6. Accountability

Another one of my favorites, which is why it's on the list! If people know what you're doing, you're more likely to do it. Right? I didn't have a big cheerleader when I first started my program, or the second... or third. I didn't have anyone really rooting me on, doing the same things or even accepting really what I was doing. "Why can't you just have one hamburger and fries, it's not going to hurt you?" would be a normal response I would get in the beginning. Have you heard something similar?

I decided to create a group of similar interests for myself, and put my story and progress on the line. Did I know all of these people? Some of them, most of them not. However, their daily goals were similar to mine, so I created an environment that was positive for me. They would also work out, they would too eat healthy.. and when I posted a Friday check-in, they were celebrating WITH me, encouraging me and were genuinely excited for me to finish on top. It motivated me, made me want to try harder and provided the community I was looking for. If you don't have this and are looking for it, message me so I can help!

7. You Need a Plan, Period (and a Backup)

I'm a natural planner, so this one was easy for me. I also realize this may not come second nature for some. I put together a plan. In my planner, I wrote out days 1-85. I saw that my fat loss phase went over Halloween, a surprise birthday party, Thanksgiving and our only vacation of the year. Going back to the first item on the list, I mentally prepared myself for the long haul, the dates that would be different and honed in on what I needed to do. There was plenty of days where I could have easily been knocked off course. I planned eggs for our vacation breakfast, and our outdoor stove didn't cooperate (my only fast food the entire 85 days, and the first time I used the restaurant options to figure out what I could eat). I ate half of a sausage breakfast burrito from McDonald's, rushed to the store and finished the rest of my protein macros with yogurt. But I stayed on plan. My scale died on me (like completely), and I had to use my purse backup. It completely saved me for a day, and I recommend having one on hand! My program had a big update in the middle of my cut, and as a creature of habit, it threw me off a bit. Like I said, plenty of opportunities for me to throw in the towel and do something different. I stayed 100% on course, and I owe a lot to having a plan and backup.

The hard part for me is now done! Do I have a bit more fat loss to go? Maybe 5-10 more pounds, but I definitely won't need a full 85 day phase to get there. It's all small changes and mini cuts from here on out, and I couldn't be more excited. Here's where I landed:

September 21st starting weight: 154.7 pounds

December 15th ending weight: 133.2 pounds

Hopefully this post is encouraging and really helps you to see that it IS possible to successfully complete a fat loss phase. Let me know which tips above you love in the comments below!

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GAINING WEIGHT THROUGH PREGNANCY

MY YEAR OF TRANSFORMATION