A Delicious Macro Friendly Meal - Burn Boot Camp
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A Delicious Macro Friendly Meal

November 5, 2016

Make Sure You Get Those Macros!

As we all know Mom is the number one decision maker when it comes to what her family eats, how active they are and is the protector of their health and wellness.

At BBC we are dedicated to helping women find not just the time to focus on themselves and their own well-being, but also to help them deliver the healthiest foods and lifestyle decisions to their family and community.

One of the most difficult changes anyone will have to make in order to become a lean, mean, athletic machine are changes in nutrition.

The 80/20 Rule

At Burn Boot Camp we believe that 80% of your success will come from the kitchen. You can come to camp and grind every single day, but if you go home and fuel your body with the wrong nutrition you won’t get the results you want. You will hear us say it over and over again, YOU CAN’T OUT TRAIN A BAD DIET!

The problem is most people assume that eating healthier means you will be giving up on delicious food or that healthier options are too difficult to cook. Thus we are here to tell you, this thinking is totally wrong.

Our trainers can’t be beat when it comes to finding ways to create healthy, quick and delicious meals. We know that you don’t have hours to prepare every meal for your family, so we spend our time trying to create awesome, macro-friendly recipes that won’t take up too much of your time or your money.

What is a Macro?

What are Macros? Macros is our little pet name for macronutrients. Macronutrients are the three main sources of nutrition that you need in your diet to build lean muscle, burn fat, transport essential vitamins and minerals and support healthy hormone levels throughout your body. You may know them as Proteins, Carbohydrates and Fats.

You can learn more about them on our Burn Boot Camp Nutrition Page, but for now all you need is a good recipe.

Try this delicious Turkey Sausage Frittata from BBC Mt. Juliet Head Trainer and Certified Personal Trainer, Christen Jackson.

This simple recipe can be modified to suit your family’s tastes and is great for breakfast, lunch or dinner.

Turkey Sausage Frittata 

3 eggs 
4 egg whites 
1 c chopped baby portabella mushrooms 
3-4 chopped mini sweet peppers 
½ c cherry tomatoes, sliced 
½ c diced sweet onion 
2 cloves garlic minced 
3 c spinach, raw 
6 links turkey sausage, chopped 
.5 c reduced fat Feta cheese crumbles 
oil for the pan

Begin heating a cast iron, or oven ready skillet over medium heat and preheat the oven to 375 degrees.

Prep the veggies by washing and chopping, dicing or mincing and set them to the side.

Chop the turkey sausage into smaller, bite size chunks and heat in the skillet with a little oil.

Add the onion first and heat until fragrant then add the garlic for a few moments stirring frequently to keep it from burning.

Add your sweet peppers and mushrooms and continue to stir well, then once the mushrooms reach desired consistency add tomatoes and heat through while stirring. 

Finally add your spinach and cook until wilted.

In a large bowl whisk together eggs and egg whites until well blended and add any spices you like. I always add a pinch of salt, pepper and lots of cayenne for a spicy kick.

Add the feta cheese to the egg mixture and stir quickly to combine. Then pour over the skillet ingredients and give a quick stir to incorporate all of your ingredients.

Allow the mixture to cook on the range top for a few minutes until the sides start to lighten, then remove from the stove top and place in the oven.

Bake for about 10-15 minutes or until a toothpick comes out clean from the center of the pan. 
Your finished product will be slightly brown on the sides and top and should be ready for slicing almost immediately.

The Calorie and Nutrient Breakdown

Depending upon your brands of ingredients this works out to around 189 calories in a quarter of the pie.

Your macros will be 8.9g fat. Which can be lowered if you use only egg whites and omit the feta cheese, 6.9g carbs and 21.2g protein.

Made to the recipe specifications that makes this dish 44% protein, 42% fats and 14% carbs. However, they’re not exactly BBC normal macros, but perfect for a low carb day.

If you edit the ingredients to remove the cheese and sub egg whites (adding in 1 extra for more protein) for the eggs you get 137 calories 3g fat, 6g carbs and 19g protein making a 57% protein, 24% fat and 19% macro split. If you add a slice of Alvarado Sprouted Protein Toast with half a tsp of organic grass-fed butter, you will have a complete breakfast at 232 calories, and a near Macro perfect split of 42% protein (24g), 37% carbs (21g) and 21% fat (5g)

The trick with macros is to make slight tweaks to your ingredient amounts until you find the perfect blend. It takes a little time, but once you’ve figured it out you will be able to do this with every meal you make.

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