Category Archives for "Mash Potatoes Nutrition"

Nutrition: Educate Yourself By: Crystal McCullough, RN, MSN, USAW

My latest E-Book “Mash Method” is live and it’s FREE! Check it out now at:
This book has several of the techniques that I used to set personal records and world records along with some of my latest techniques that I’m using to get my athletes and me hitting all-time numbers.
-wave training
-bands and chains contrasted with straight weight
-walk outs
-partials contrasted with full ROM
-Squats for vertical leap -Sled drags to set PR 40 yd dash times
And more!

Nutrition: Educate Yourself
By: Crystal McCullough, RN, MSN, USAW

Whether you are new to this whole fitness thing or you are an elite athlete in your sport, fueling properly is just as important as your physical training routine. Nutrition and training are two sides to the same coin. Now, the question is what are your goals?

Paleo. Zone. Ketogenic. Macros. These are all buzzwords we hear in today’s fitness circles, right? So, you ask, “What should I do? What is right for me?” There really isn’t a right or wrong answer. There is nothing fundamentally wrong with any of these diets. It truly depends on what works best for YOU. The goal with this article is to educate you on these popular diets that surround the fitness industry, provide you with my own experiences (yep, I’ve done them all), and let you decide! I’m not going to touch on cutting weight for a specific goal. This is day-to-day nutrition for any lifestyle.

Let’s dive in! And, to be clear, I am not knocking any of these diets, nor am I a Registered Dietician. My goal is to inform.

Paleo Diet

Robb Wolf, author of The Paleo Solution – The Original Human Diet (among other books), is credited with bringing this way of eating into the spotlight several years ago. There is plenty of research and science out there that support the Paleo Diet . Paleo is, by nature, derived from the Paleolithic, i.e. Caveman, Era. If you can kill it or grow it, you can eat it. This means no processed or hormone-enhanced foods. Food isn’t weighed out and you don’t count calories. For anyone who is starting in their fitness journey and is intimidated about weighing and measuring, this diet can do wonders just by cleaning up the foods consumed.

The Paleo Diet works really well in helping those with Celiac, inflammatory issues, autoimmunity, and diabetes successfully manage their disease. When used as intended, it is a very healthy way to eat! You are able to keep your fat moderate, protein high, and carbs low. It suggests sticking to low glycemic index fruits and vegetables. Legumes (peanuts and beans), dairy, and grains tend to create an inflammatory response, hence the suggestion to avoid. For athletes, it can be a great option as well. The difference is adding in simple sugars and starches immediately post workout. There is a saying in CrossFit circles, “You can’t get all your calories from broccoli.” There is much truth to that statement, especially if you want to be strong!

Above is a helpful chart that tells you foods that you should eat and foods you should avoid with this diet.

To note: prior to 2009, Robb Wolfe was actually the lead instructor on the CrossFit Nutrition certification courses and he promoted Paleo above all others. This relationship ended in 2009.

Here is where the problem lies and this stems from my own experience. I started CrossFit in 2010 and Paleo was all the rage with CrossFit gyms around the country. Paleo this, Paleo Challenge that. As a gym, we would do a 30-day challenge where we would go strict Paleo for those 30 days (cold turkey quit the junk). We would have get-togethers where we only brought ‘Paleo’ food and posted our favorite recipes online. This sounds amazing right? A support group! Well, this turned into shaming (at least in my experience) when you ate brown rice on a Tuesday and binge eating immediately post Challenge. People brought more ‘Paleo’ desserts to the gatherings than they did true Paleo food. So, you can see how this approach doesn’t change a person’s relationship with food nor does it create a sustainable nutrition plan? Paleo in and of itself can absolutely be sustainable if done properly.

This approach worked for me the first few months. I treated it as a lifestyle and would only indulge every so often with the desserts. However, quality was preached over quantity and the tendency to overeat, even if it was high quality food, didn’t work. My other issue would be my cheat meal on the weekend. It would contain so many calories (because I saw it as a reward for being good all week); I would undo so much of what I had worked so hard for during the week.

At the end of the day, in order to lose weight, you must burn more than you consume. In order to maintain weight, it should balance. If you consume more than you burn, you will gain weight. It isn’t necessarily that simple and there are many factors including hormone levels, body fat, lean muscle mass, sleep and stress that play a role. I will talk later about how you can combine Paleo with macros in order to thwart the whole binge eating!!

Zone Diet

Dr. Sears’ The Zone Diet is much more scientific. The ‘Zone’ is the optimal level your body should be in to control inflammation produced by diet. It is actually a clinical physiological state that can be blood tested.
There are 3 markers that can be tested:
1. TG/HDL (triglycerides and high density lipoprotein) – this is tested when you get your cholesterol checked and indicates insulin resistance in the liver.
2. AA/EPA – this will tell you how much inflammation is diet-induced in the body.
3. HbA1c – this test measures the average plasma glucose concentration over a 3-month period and is the test used in screening for diabetes.

Very few people, less than 1% actually, of the U.S. population is ‘in the zone.’ When a person is ‘in the zone’, they are less likely to develop chronic illnesses related to long-term inflammation. This type of diet is long term and requires a high level of dedication in order to reach and stay in the zone. Weighing and measuring food is a huge component of this diet.

Picture courtesy of

The pyramid above is similar to Paleo, in that you still eat fruits, vegetables, and lean proteins. The difference is grains and starches are encouraged in small amounts and fat is much lower.

Calculating how much a person should be eating is based on the 40/30/30 macronutrient (macro) rule: 40% Carbohydrates, 30% Protein, and 30% Fat. Blocks are used to describe how much of each macro is needed per meal or snack. A block is equivalent to 7 grams of protein, 9 grams of carbs, and 1.5 grams of fat. A 3-block meal would then include 21g of protein, 27g of carbs, and 4.5g of fat.

In it’s simplest form, we can take the chart from the CrossFit Journal article referenced at the bottom of this article in order to determine how many blocks a day one should eat.

Here is where my issue lies with this diet. For me, as an athletic, well-muscled female, I would get 14 blocks a day. Calculated out for total daily calories consumed would be very low!! Remember how much 1 block is equal to in terms of macros?
14 x 7 g protein = 98g
14 x 9 g carb = 126g
14 x 1.5 g fat = 21g

Now, carbohydrates and protein are both 4 calories/gram, while fat is 9 calories/gram. So, with a little math, we find that I would only be consuming 1,085 calories per day with 14 blocks. In order for a female’s hormones to regulate normally, 1,200 calories is the minimum recommended.

I tried Zone for a couple of months. It was a ton of food, but the food was not calorically dense. I never could finish the 3 cups of broccoli on my plate that was required to meet the blocks I needed in the carbohydrate category!! And remember the quote I referenced earlier: ‘you can’t get all your calories from broccoli’? As athletes, we NEED the denser foods to fuel our workouts and get strong!!

Now, someone could absolutely add in more blocks in order to increase the daily caloric intake. The issue is with how low the chart is itself. For many, if they have no education in the art and science of nutrition, they will take the chart at face value and either get fed up with being hungry and quit the diet or continue under-nourishing their bodies. Neither is ideal! A good place to start is to know how many calories your body needs and base blocks off of those numbers rather than simply relying on the blocks chart itself.

Ketogenic/Carb Cycling

I am going to group these two together. The Ketogenic diet is high fat, moderate protein, low to no carb. The body can use glucose (simple sugar) or ketone bodies (fats broken down) for energy. The brain needs this energy to function. The muscle needs this energy to grow. The fat needs this energy to burn. The Ketogenic diet forces the body to use ketone bodies rather than glucose for these purposes.

In the 1920s, a doctor at the Mayo Clinic, Dr. Russell Wilder, developed this diet to treat epilepsy. According to The Charlie Foundation for Ketogenic Therapies, “an elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the occurrence of epileptic seizures.“ Since that time, studies have revealed this diet can have therapeutic effects on diseases such as Type 2 Diabetes, obesity, and CVD. Even more interesting, there is emerging evidence that it could be beneficial for Alzheimer’s patients, cancer patients, and neuro patients.

**The Ketogenic diet is best done under the supervision of a doctor. For women, hormones could get out of whack if they aren’t taking in enough fat and have eliminated carbs out of the diet. There are test strips that a person can urinate on in order to see if they are in a state of ketosis or not. If they aren’t, they would need to up their dietary fat intake.

I have not had any personal experience with the full on Ketogenic diet. I have, however, spent several months carb cycling. My previous coach was an original Ketogenic supporter who wrote books on carb back loading and carb cycling. Carb back loading simply refers to intermittent fasting and timing of carbs (in the evening). Carb cycling refers to high and low carb days.

My personal experience with carb cycling was amazing while I was actively doing it. My first 10 days were spent not counting anything at all! Eat as much fat and protein as you want. I wish I still had the side-by-side comparison that showed the difference. I even did a CrossFit competition toward the end of those 10 days where I PR’d my thruster and my deadlift. After the initial 10 days, I got a carb re-feed where I could eat as many carbs as I wanted after 5pm until 10pm. Days would then go 3 days no carbs, 1 day clean carbs with dinner, 2 days no carbs, 1 day carb re-feed 5pm to 10pm. I did this for almost a year on repeat. I got strong and jacked!! Then, I decided to change things up and I had a really hard time re-introducing carbs back into my daily meals. Even the clean carbs that never bothered me before would bloat me and make me gassy. After a blood panel, it was realized my hormones were out of whack and my blood sugar was messed up. It took a few months for me to level out. Was it the carb cycling or my being a woman that caused it? Can’t say for sure, but I had a guy friend who was doing it at the same time who had some of the same issues with his blood sugar when he started adding the carbs back in.

I love my bacon and eggs, steak, and heavy cream, so it wasn’t hard at all to get on board with this plan. If I were to do it again (which I very well could), I would make sure to keep my hormones and blood sugar in check.

My suggestion if someone is planning on carb cycling is to research it first and again, enlist someone to help them know how long to go without carbs and how often to re-feed.


There are different names out there for macro counting: Flexible Dieting, if it Fits Your Macros, and our very own nutrition program, Eat What You Want. When someone follows a macro counting plan, gender, height, weight, age, daily activity, and workout intensity are all taken into consideration in order to create the perfect numbers to fit anyone’s goals. Protein is the constant, while carbs and fats can be manipulated. As changes are needed, it is easy to go back in and recalculate numbers. There are calculators out there that do the work for you (for the most part). Having a coach to fine tune and tweak as well as provide accountability is even better. This type of diet does require weighing and measuring as well as tracking through something like MyFitnessPal or similar in order to be successful.

DO NOT mistake ‘eating what you want’ as I can eat 9 donuts to get my 1800 calories. That is not what is being advocated here. What is being advocated is a balanced daily caloric intake of protein, carbs, and fats based on your personal goals. The sustainability aspect here is that if you feel like you just want that donut on Wednesday, skip your oatmeal for breakfast and eat the donut. Common sense would tell us to eat high quality, nutrient dense food 90% of the time. The difference is there is no shaming if you eat the donut AND you have not sabotaged your entire week if you use moderation and stick to the numbers laid out for you.

Here is where someone could eat Paleo and get all the benefits that accompany that way of eating by using macros to know how much should be consumed daily. These two diets compliment each other very well.

Time to wrap this up.

I know I’ve thrown a lot at you and have been long-winded. I’m a nutrition nerd and think everyone should know the options. There is plenty of research out there to support all of these diets. Some will say weighing and measuring is the only way. Others will say just eat high quality foods. And, yes, the science is more exact when you weigh and measure. The determining factor is how much work you are willing to put into your nutrition. Is it sustainable for you? Can you make it a lifestyle? Those are the questions you need to ask yourself.

Check out one of the Online Teams:

• Eat and Lift What You Want
• Mash Mafia Bronze
• Mash Mafia Silver
• Mash Mafia Gold
• Eat What You Want

Check them out here: ⇒ Mash Mafia Online Teams


Click to access cfjissue21_May04.pdf

Nutrition and the Holidays: Staying on Track by Rebekah Tilson

Mash Mafia is celebrating Christmas and the Holidays with the “12 Days of Christmas” Holiday Specials. Here’s what you get:

10% off all E-Books


Free Domestic Shipping for all of our New Apparel


Check out all the savings here: ==> 12 Days of Christmas Holiday Specials

As we come up on Christmas and head towards New Year’s, it’s common to struggle with your nutrition and put on some unwanted fat. So Rebekah Tilson is here today to give you some great tips on how to manage it all. Rebekah has an extensive education and history in training and nutrition – and she’s the head coach for our Eat What You Want program. If anyone will give you straight advice on nutrition in real life, it’s her. So enjoy!

Nutrition and the Holidays: Staying on Track by Rebekah Tilson

Well, it’s that time of year again… candy canes and cookies and dreamy sugar plum fairies. Cheese dipped this and chocolate covered that… but wait, we’re training… and trying to get jacked. So what’s a girl (or guy…) to do with all these temptations swimming around? Here are some of my go-to tips for creating a Holiday season filled with health, happiness, and a bit of that enjoyment thing…

  • Stick to your goals. No excuses. You’ve spent all year training to keep your body in shape, have made progress in the form of weight loss, or killer PRs… just because December 1 rolls around doesn’t mean you throw caution to the wind and forget about all the work you put in for the past 11 months. Whatever your goals, keep that in the forefront of your mind. For me it’s living long and living healthy. Scooping up a mini-cheesecake is not going to help me reach my goal; my goal is bigger and more important than that sugar-laden confection. For you it might be to lose 3% body fat, or hit 100 kilos on your snatch. These goals are more important than momentary satisfaction and indulgence. So next time you reach for the tipsy egg nog or decadent chocolate treat, remind yourself that your goals, your progress, and you are more important.
  • Make a plan. We have a yearly spaghetti dinner with friends that we are lucky enough to attend. We know this, so we don’t eat spaghetti for breakfast, lunch, and dinner that day. In fact, we save a bunch of carbs (from our macro plan) for that evenings’ indulgence. Yes, I said it, we go HAM on some spaghetti. That’s our plan, we’ve thought about it. We don’t leave our health to chance, we make a plan and a decision. Another plan that works great: limit yourself to two appetizers, or two drinks for that work party you’re going to… “But, it’s the end of the day and I’m starving?!” you say… well, here’s where the next tip fits in…
  • Prep, prep, prep. Prep time is not just for pre-competition, or for those days when you have all the time in the world to bake 25 sweet potatoes on a Sunday night. Prep is to fuel your goals. Set aside an hour or two one day a week to cook protein, carbs, and whatever else you need for a successful and healthy week. Add some extra fiber to enhance satiety so you’re not tempted to reach into that bowl of red and green foiled kisses sitting on your co-worker’s desk. Use spice (cumin is where it’s at) and make your food more interesting to eat than the factory-made, store-bought, tastes-like-waxy-sugar mini crunch bars jumping and waving at you from across the room.
  • Let it go. If you’ve jumped ship into the world of creamy, sugary crazy, don’t give up hope. Let it go. Don’t continue to snowball into a frenzy thinking January 1 is around the corner. Your new year’s resolution starts right now. Don’t beat yourself up at going over your two-app limit, or having an extra piece of cake, it’s ok and your body will get over it… so let your mind get over it, too.

Creating some simple “rules” or guidelines for yourself during this season is extremely helpful in feeling like you can indulge a bit and have fun with friends and family while not derailing your goals. As a note, every December my goal is to leave the holiday season more fit than when I went into it. It’s not too late for you to jump on board, too… we still have these next seven days to knock it out of the park!

Wishing you a very Merry Christmas, Happy Chanukah, and amazing New Year!




Mash Mafia is celebrating Christmas and the Holidays with the “12 Days of Christmas” Holiday Specials. Here’s what you get:

10% off all E-Books


Free Domestic Shipping for all of our New Apparel


Check out all the savings here: ==> 12 Days of Christmas Holiday Specials

Healthy Pumpkin Pie, Pumpkin Pancakes, & Breakfast Sausage Recipes! by Emily Drew Mash

Because we are thankful for you, Black Friday Specials start right now with a 20% off store wide sale at:
Sale includes:
-All new apparel!
-Squat Every Day Shirts
-New “I Do What I Want” shirts
-New prints of the Original Dumbbell by Drew Mash
-All E-Books except the brand new ones that are already on sale
-And so much more!

Enjoy! And Happy Thanksgiving from all of us at Mash Elite!

“Healthy Pumpkin Pie, Pumpkin Pancakes, & Breakfast Sausage Recipes!” by Emily Drew

(You can follow Emily Drew on Instagram at @emilydrewmash or

Can I say how much I love pumpkin! I feel like I’m cheating every time I eat pumpkin pancakes or muffins, but they are all low calorie and healthy! I. love. pumpkin. I can eat it straight out of the can, but much prefer it mixed with cinnamon and sugar.

And so, here is my paleo/healthy Pumpkin Pie recipe:

Mix together:

– one 15oz can of pumpkin (check the ingredients to make sure it is just pumpkin) or 2 cups puréed fresh pumpkin
– two eggs
– 1 tsp cinnamon
– 1/2 tsp each of nutmeg and ginger
– Stevia, honey, or other sweetener to taste

Then stir in 1 1/4 cup of almond or coconut milk
Place in lined muffin pan and bake at 350 until firm- about 20 -30minutes. Makes 10-12 mini pumpkin pies.


Pumpkin Pancakes and Sausage

Perfect way to indulge in Delicious fall flavors without all the calories!


Mix together
-1/2 cup canned pumpkin
-2 eggs and one white

Then stir in
-1/2 cup of old fashioned oats

And then mix in
-very generous sprinkle of pumpkin pie spice
-good amount of cinnamon
-few dashes of vanilla

Then stir in
-1/2 tsp of baking powder

Pour out onto griddle as big or small as you want. I made them about 3 inches diameter and got 9 out of this mix. Cook just like a regular pancake. They will bubble a little in the middle and start to firm on the sides when they are ready to turn.

I stack them, put a dollop of light cool whip, sprinkle of cinnamon, and a drizzle of honey – delicious!

And for half of this mixture or 4.5 pancakes for my batch (sans toppings) it is only 178 calories. I just might make these all season long. If you try them let me know how you like them! Enjoy!

Breakfast Sausage

For this recipe you could use any combination of ground meats: pork, turkey, chicken or beef. I prefer half lean ground turkey and half pork. The flavor seems closest to actual breakfast sausage.

• 1 lb. of ground meat. I use half lean turkey and half pork
• 1 tablespoon of sage
• Sprinkle of red pepper flakes
• 1 teaspoon of thyme
• Salt and pepper to taste

Sautee patties in a non-stick fry pan 10-15 minutes.

Remember the Black Friday Specials start right now with a 20% off store wide sale at:
==> <== IMG_0851

3 Fall Chili Recipes by Emily Drew Mash

3 Fall Chili Recipes

Emily Drew

As soon as the weather turns cool, I make some type of chili about once per week. One-dish dinners are so easy for prep and clean up; plus, nobody ever turns down a bowl of warm chili! Even this low-carb version is filling and hearty. Here are three of the chili regulars in the Mash house.

Pumpkin Chili
-1 lb. ground beef or turkey
-1/2 onion
-1 bell pepper
-1 cup pumpkin puree
-1 small can tomato sauce
-1 14oz. can of diced tomatoes, with liquid
-2 cans of black beans, drained
-1 tbsp. chili powder
– dash of cinnamon
-hot sauce to taste

1. Brown the ground beef in a large pot. Then drain.
2. Dice and brown the onion and pepper in the pot and add the beef back into the pot.
3. Add all the rest of the ingredients and simmer.

White Bean Chicken Chili

-2-3 lbs. of bone in chicken breast
-1 small onion, quartered
-3 stalks of celery, diced
-Herbs: rosemary, bay leaf, thyme, etc
-2 cans of navy (white) beans
-1 cup of corn (fresh, frozen, or canned)
-1 big bunch or bag of spinach

1. Place chicken, onion, and celery, and herbs in a large pot and cover with water. Boil until chicken is cooked through.
2. Remove chicken, let it cool, and then debone. Strain the broth and leave in the pot as the broth for the soup.
3. Add the chicken, beans, and corn
4. Add more herbs to taste and simmer
5. Right before serving, stir in spinach until wilted.

Low- Carb Chili

-1 lb. lean ground beef or turkey
-1 onion
-2 bell peppers
-8 oz. diced mushrooms
-1-2 zucchini, diced
-1 28oz. can of tomato sauce
-1 can of diced tomatoes
-chili powder
-hot sauce to taste

1. In a large pot, brown the beef or turkey and drain.
2. In the same pot, brown the onion, peppers, mushrooms, and zucchini.
3. Add the beef back into the pot and add the tomato sauce and diced tomatoes.
4. Add the chili powder and hot sauce to taste.

5 Summer Staples for a lean kitchen

5 Summer Staples for a lean kitchen

Remember on September 17th-18th we will be hosting the Mash Barbell Picnic” on the Farm. Weightlifting Day 1 and Powerlifting Day 2, but more importantly hanging out together the entire weekend. Check it out below:

The Mash Barbell Picnic

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of your Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

Meal planning, food prep, bulk shopping help us stay on track with our eating plans. These items are my essentials. I cannot meal plan or prep without them. Also, I’ve listed some of my favorite ways to use them.

1. Eggs

Whether you eat the yolks or not, eggs are an invaluable staple to have on hand at all times. We live on a farm with chickens, so we have fresh eggs daily. I cannot waste the yolks, so the ones we don’t eat, I cook them and feed to our dogs. Great for any meal or snack, they cook quickly on the stovetop or microwave. You can even bake eggs in the oven. (Place eggs still in shell in muffin pan and bake about 30 minutes at 350. The consistency is very similar to a hard-boiled egg.)

a. Omelets: with crumbled ground turkey, peppers, tomatoes
b. Casserole: with a meat crust and veggies Here’s my full recipe.
c. Crepe: mix with protein powder and cook in skillet like a thin pancake. Fill with fruit, yogurt, or meat and cheese
d. Pancakes: make super simple pancakes with just eggs and oats

2. Ground turkey or beef.

If you follow any sort of eating plan, then you know how invaluable cooked protein is! This is one of my favorites to have. It is so versatile, delicious, and can be used so many ways.

a. Meatza: Pat out a pound or two of ground meat in the bottom of a baking dish and bake until cooked through. Add your vegetable and cheese toppings (like pizza) and bake again until the cheese is melted.
b. Anything Mexican: mix with salsa and top a salad, burrito bowl, fill a burrito or taco. I use these high fiber tortilla wraps.

3. Protein powder

a. Protein bars: so many recipes on the internet for good homemade protein bars. Here is a great recipe for lemon protein bars.
b. Yogurt dip with fruit: Mix a scoop of (good tasting) protein powder with yogurt
c. Peanut butter protein balls. These are SO delicious. Unless you are a hard gainer, not something you want to snack on all day long, but a couple is a great treat.

4. Oats

Oatmeal is a great source of carbohydrates, some fiber, some fat and so versatile. I use it almost exclusively instead of flour for baking.

a. Baking: Grind into oat flour and bake protein bars, pancakes, or muffins instead of using flour.
b. Cookies: after grinding, mix with ripe bananas and bake like cookies. (Pictured)
c. Baked oatmeal: mix oats, protein powder, milk, baking powder, pinch of salt, and sweetener (optional). Bake, then serve warm topped with milk. SO good!!


5. Tomatoes

I always try to eat fruit and vegetables while they are in season. So, right now it’s summer tomato season. I do love a big juicy tomato sandwich, but here are some leaner ways to enjoy the season’s harvest.

a. Marinated: chunk and mix with sliced cucumbers in vinegar for an easy summer salad
b. Grilled: Skewer cherry tomatoes with a little oo or slice large tomatoes in half
c. Marinara: oo, garlic, fresh tomatoes, basil…what could be better!
d. Fresh summer salsa: add your favorite salsa ingredients and throw in a blender.

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

Mash Potato Recipes: Spaghetti Squash Stir Fry and Italian Skillet

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of you Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

Drew after

During the diet experiment that I did a couple weeks ago, the one where I lost 7 pounds in 7 days, (Link is here if you missed it: I used the opportunity to be creative with some new recipes using almost nothing besides a meat and vegetables. I am always, like you, looking for something that doesn’t wreck my eating plan and is still delicious. This particular eating plan was pretty strict, so these recipes are super clean.

I prepped food at the beginning of the week including a spaghetti squash. Just cut it in half and roast, flesh side down, for about an hour. (Throw some sweet potatoes and chicken breast in the oven too and you’ve got yourself a no-work meal prep!) I finished the first squash in 2 days, so I ended up getting another one to finish out the week. I found it a very versatile and great to have on hand. Most of these recipes I threw together with food I had already prepped like chicken breast. None of them have more than 5 ingredients and can all be put together in just a few minutes, hence the skillet. Use these ideas as an inspiration and feel free to make these your own and modify them to meet your own diet needs and macros.

Also, if you make any of these or better versions, let me know! IG @emilydrewmash


Stir Fry:
Sautee ½ onion in skillet until soft.
Add in 2 cups of cooked spaghetti squash and ¼ cup frozen peas.
Add four large egg whites and mix around until the egg is cooked. (like fried rice)
Add cooked diced chicken or steak.
Soy Sauce, Salt and Pepper to taste.

Italian Skillet:


Brown lean ground beef in a skillet. When cooked, drain and rinse in a colander.
Sautee ½ onion and ½ cup diced mushrooms, and a clove of diced garlic in a skillet until soft. Season with Italian Seasoning.
Add ground beef back into skillet with vegetables and add about 1 cup crushed tomatoes.
Let simmer for about 10 minutes.
Stir in 1-2 cups of cooked spaghetti squash.

Chicken Pie Skillet:
Add 1 cup cooked spaghetti squash to a skillet with 4-6 oz. cooked diced chicken breast.
Add 2 Tbsp low fat, low sodium cream of chicken soup.
Add in ½ can of mixed vegetables. I used green beans, carrots, and corn.
Salt and Pepper to taste.

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

Remember on September 17th-18th we will be hosting the Mash Barbell Picnic” on the Farm. Weightlifting Day 1 and Powerlifting Day 2, but more importantly hanging out together the entire weekend. Check it out below:

The Mash Barbell Picnic