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 affiliate links. As an Amazon affiliate, if you purchase a product through one of them, I will receive a small commission (at no additional cost to you). I only ever endorse products that I have personally used and benefited from personally, so I know you'll love the product(s). Full terms can be found here.

Hi friends! 👋

This post is long overdue, as I have five foundational items that truly made me successful on my 100% compliant fat loss phase, and I'm eager to share them with you! I'm not saying that this is the end all list or that I know everything there is to know about a fat loss phase. I was just very successful and completed the entire 85 days on track, and this is my personal recommendations of what helped me to get there. Excited that you're here, let's dig in! 

WHAT IS A FAT LOSS PHASE CUT?

If you're focused on body composition goals, there's three different phases to choose from: fat loss, maintenance and weight gain. You're either sticking to your current size, or you're going up or down in weight. Those are your options! 

I wish the fat just melted off me (I can dream, right?) so I tend to go between maintenance and fat loss. I'm guessing that if you're reading this, you probably have dreamt about this too. The goal is to be in maintenance for the majority of your life, and to do a fat loss phase when needed. However, I know when I got started, I had my eye on the prize and already had it mapped out my maintenance, cut, maintenance, cut (which I'm currently on today). If you're doing it right, this is a slow process, so make sure you're enjoying the process of becoming the very best version of you at the same time.

WHERE TO START IF YOU'RE NEW

This is such a great question, and one I wish more would ask. If you're wanting to count macros (or calories), most already have a goal of losing or gaining weight. I know I did! I would be lying if I wasn't ready to get in and get going. But here's the thing, most aren't eating what they should be on maintenance. Meaning, your body needs a starting point. Especially if you're like someone like my husband who drinks an energy drink in the morning and can be fine without a meal until dinner. I personally can't function without food, but I know plenty of people who can. Yes, you're in a calorie deficit, however, you're fluctuating so much that there's no true base for your body to start with. Although hard, I always lean towards starting in maintenance. Get comfortable with the process of counting carbs, mixing different foods.. and yes, losing a bit of weight. Get comfortable with eating more, and feeling how your body responds when you're eating the right way. Let your body have a starting point, and then cut. This honestly is one of the hardest things for people to do when they are motivated and ready to lose weight, but I promise you it's the best thing you can do for your fat loss journey. I lost weight starting in maintenance, I could see my performance improving in the gym and it gave me that little boost of "this is working" that I needed in order to continue.

FIVE FOUNDATIONAL ITEMS FOR SUCCESS WITH A FAT LOSS PHASE

2. Meal Prep Containers

I have a million of these! Okay, maybe like 10-15. I have a variety of sizes (we bought the combo pack) and use them for everything. They work great!

3. Crockpot

I cook chicken in my crockpot weekly! It's easy, allows me to mix up the flavor and the chicken always comes out perfectly. 

3A. Crockpot Liners (Optional: Makes clean-up incredibly easy)

Cleaning a Crockpot is daunting. So is leaving it on the counter with soap and water. I promise you, once you use a Crockpot liner there's no going back. They make the whole clean up process a breeze!

4. Bodyweight Scale

A body weight scale is needed on my program to check in a couple times a week so the algorithm can determine what my following week will look like. It's not the only way to track progress, but in my opinion one of the easiest.

5. Pocket Scale

My previous food scale died on me mid-fat loss cut. I was so thankful for my pocket scale that I was able to use in its place until my new one arrived. This is also good to have on hand for eating out or at someone else's home.

DO I NEED A SPECIFIC APP OR PLAN?

Another great question! There's a million options out there, and I believe as long as you are following their specific guidelines you'll probably be successful. I partnered with RP (Renaissance Periodization), because this is the best plan for me. Here's the gist of what the pocket diet coach can do:

Plans Your Meals

The RP Diet App tells you the macros for your upcoming week's meals and you get to choose your favorite foods that fit. You can also make meal prep easier with the auto-generated grocery list feature.

Keeps you Accountable with Alerts

There's notifications on what, how much and when to eat based on what you inputed. The app also reminds you to weigh-in so that the app and you can track and review your progress.

Adapts to Your Life and Goals

Every body is different, and what it needs throughout your specific fitness journey can change. This is why the app will review your progress every week and will give you the option to adjust your diet if you need to.

Gives You Total Control

The app guides you, but you actually have complete control- starting with your fitness goal to whether or not you want to tweak you diet based on their weekly recommendations.

CLICK HERE to try the app I use for 33% off for the first six months.

Code "JERICKA" works on their website as well for any ebooks, cookbooks, apparel and more! 

I hope this post was helpful! The best compliment is to comment, shop, share and/or pin my posts. Thanks in advance for helping my website grow.

 *This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

I see a lot of people wanting to use casein protein powder as a late night meal option, but they aren't really sure the best way to prepare it. So, I did some research to find out why casein is so beneficial and put together some of the ways I'm seeing people rave about it!

WHAT IS CASEIN?

Casein is a type of protein, most often found in milk and is an essential ingredient in cheese.

WHY DO PEOPLE USE IT AT NIGHT?

Casein is slow digesting, so people often take it before bed to help with recovery and to reduce muscle breakdown while they sleep. A lot of times people view it as a way to gain muscle while you sleep.

I personally like casein because it's light and keeps me full throughout the night. I also use chocolate casein, so it helps with my sweet tooth and cravings. (My favorite casein recipe is listed below.)

CASEIN BENEFITS

• Contributes to Muscle Growth and Retention
• Aids in Recovery after exercise
• Slow Digesting
• Greater Fat Loss
• Reduces Cravings
• Improved Performance
• Contains Essential Amino Acids

WHAT IS THE SIMPLEST WAY TO DIGEST IT?

I've tried many casein recipes, and the simplest/most easiest way to consume casein is to make a shake! 

Depending on my macros, here's how I make mine:

Casein Milkshake

• Casein Protein
• Vanilla Almond Milk
• Peanut Butter (can do a chocolate/peanut butter casein if macros are tight)
• Banana (generally only get a little, but it makes a big difference)
• 100% Cocoa Powder (for a little more chocolate) 
• (Have additional macros available? Try sugar free whip or sugar free chocolate sauce on top!)

I just throw it all in a blender, and wa-la! So simple, and incredibly delicious! I use chocolate casein, so this helps with my sweet tooth (and wanting to eat it ALL) at night.

WHAT ARE THE BEST CASEIN RECIPES?

Below are some of the creative ways I see others preparing casein outside the usual bedtime shake! Most of the casein is a full scoop, and water is just enough for consistency. The rest can really be altered to your macros allotted! Plug it into what you have available for proteins, fat and carbs to see if you can create your perfect combination. I'd love for you to share in the comments below or tag me on @dumbbellsnotblonde if you found the perfect casein recipe match.

Casein Waffle

•     Casein
•     Egg Whites
•     Water
•     Sprinkle Baking Powder
•     Peanut Butter
•     (Have extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Ice Cream

•     Two bananas (cut in chunks/freeze)
•     Blend with 2 1/2 scoops casein
•     Add a little almond milk 
•     (Extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Mug Cake

•     Scoop of casein protein powder
•     Peanut Butter
•     1 whole egg
•     Water
•     Mix without water with a fork, add a little water and continue mixing until it's a sticky texture
•     Microwave for 90 seconds
•     (Have extra macros available? Add fat free whip cream on top!)

Casein Cookies

•     20g Casein
•     2 1/2 Peanut Butter or creamy honey almond butter type spread
•     1 tsp Baking Powder 
•     1.25 tbs Water
•     Mix Casein and Baking Powder first
•     Add Butter
•     Add water and mix
•     Add chocolate chips
•     Roll into balls/press down a bit to make them more cookie like
•     Bake in the oven at 350 degrees for 8-10 minutes

Casein Pancakes

•     Casein Protein Powder
•     Egg Whites
•     3 tbsp Water
•     Peanut Butter
•     Whisk eggs and water, then add powder and peanut butter. Medium heat on the pan, and flatten them down a bit. Flip when ready. 
•     (Have extra macros available? Add fruit or your favorite fat free whip on top!)

Casein Brownie

•     1 Scoop Chocolate Casein
•     1/2 tsp Baking Powder
•     Add water until brownie batter consistency
•     Microwave 3-5 times in 30 second intervals
•     (Have extra macros? Top with Peanut Butter or your favorite sugar free whip on top!)

Casein Pumpkin Pie

•     Cinammon Bun Casein
•     Canned Pumpkin Cinnamon & Pumpkin Pie Spice 
•     Add water to make like a thick pudding
•     Refrigerate for two hours   
  
•     (Have extra macros? Add a little sugar free whip on top!)

I hope this helps with a general casein understanding and provides some inspiration for your first (or next!) bedtime meal. If you find just the right concoction, please share in the comments below or tag me on Instagram @dumbbellsnotblonde. I'd love to try your creation. :)

If you haven't tried casein just yet, are you going to be adding it into your bedtime routine? I want to know, so make sure to comment!

*This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

One of the questions I received quite a few times after my success is, what does it look like if I'm the only one eating macros in my household? And honestly, it's a great question to ask!

Doing this for quite a while now as the only one in my household, I can tell you that it's different, but 100% doable! Yes, I don't eat the exact same thing as my family. Yes, it takes a little bit of extra prep (since I work from home and don't do standard meal prepping). However I love it, and think this way of flexible dieting could definitely work for you too. Let's dig in! 

What are Macros?

Macros is short for macronutrients. In a nutshell, it's broken down to tracking how you're consuming three things: protein, carbs and fat. Most people utilize this way of lifestyle in order to achieve a specific goal, such as gaining more muscle, losing fat or even maintaining a certain weight. People also use this way of eating to hit specific fitness goals, such as a bodybuilding competition or new personal record in the gym. I initially started tracking macros to lose fat and perform better with movements in the gym. 

Why are they so important? 

Macros are important because it's where you get most your energy from. It also helps you to understand exactly where those calories are coming from, as not all calories are created equal. Although they can help assist in meeting your goals, they can also help with the quality of your diet, as most tend to choose food quality versus calorie content while following this type of lifestyle. For me, I didn't realize until I started tracking how small of protein portions I was eating, and how much fat I was actually consuming per meal. My body needed so much more of one, and so much less of the other.. and I had no idea.

How does this change family mealtime?

In my experience, I've found that it changes everything for me, but not my family. Instead of preparing one course, I have the kids eating one thing and myself eating the other (and we'll get to my husband in a second).

Basically, it's a lot harder to calculate and track a casserole portion, or really anything shared. Since tracking macros, I tend to do something similar to what my family is eating, but not the same. An example is family pizza night. No way my numbers aren't going to be way out of whack eating a greasy, full of cheese (and amazing good!) pizza! So, they get the good stuff, and I make myself my version of pizza. A lot of times we'll eat together, but completely separate meals. My kids are also young (two and five at the time of writing this), so they're just happy for food at the table while Mickey Mouse is on in the background. 😂

What happened at my house!

I started dabbling into this way of eating quite a while ago, one small half of a pinky toe in. I would do it for one meal, maybe the second. I would start a fat loss phase, and then venture a lot on the weekends. Honestly, it was me just getting comfortable with the portions, what foods I should consume, etc. Even though I wanted to lose the weight, I wasn't disciplined enough to go through fully until last Summer when I completed a fat loss 85 day phase at 100% compliance. 

At first, my husband was probably like, whatever. After all, I've done this before. I wouldn't blame him for thinking it was another ambitious attempt in his wife's book. It wasn't until I really started to make the changes and consistently work on achieving the end goal that he started to notice. He's competitive, so what happened in my house... is that he decided to firm up and lose a little bit of weight too! Although a totally different process from what I was doing, he was able to lose 10+ pounds (and gain his ego back). Lol. He looked good before, but now looks and feels good, and performs a ton better in the gym. Not that he bragged about finishing first in the workout today. 😉

So what I'm saying is, even if you're the only one doing it, people start to notice. You may start and your spouse jumps in. However, they may not, and that's totally okay. Bottom line, at the end of the day, you have to do this for YOU! 

I'll leave you with one of my favorite reminders: 

It takes four weeks for you to notice a change

It takes 8 weeks for your friends to notice.

It takes 12 weeks for the rest of the world to notice a change.

It takes one day to decide that you are enough.

Is day that day?

I hope this helps. Let me know if you have any questions in the comments!