Hey there strong people!
This week, I am bringing to you a simple recipe that is delicious and versatile. Chicken Fajitas! You can make this into tacos, salad, or serve it over rice. It is a paleo friendly recipe and Whole30 compliant.
My most recent endeavor is Macro tracking! If you are unfamiliar there are a lot of great articles and youtube videos about the topic BUT I can give you the general overview. After YEARS of “intuitive” eating and sticking to mainly whole foods, I could not tell you even if I guessed how much I eat in a day. Full disclosure, I have always thought Macro tracking or counting calories was problematic and could lead to disordered eating. After a lot of research, I have realized it is a great tool and it is actually giving me more freedom with my nutrition. There is no arguing against eating a whole foods type of diet, but so far I’m loving Macro tracking. I am still following 80% of the paleo/Whole30 guidelines.
Here is my “newbie” very basic description of Macros:
In simple terms Macronutrients are the components in food (Carbs, Fat, and Protein) that provide fuel (energy) to our bodies. Foods consist of one or a combination of carbs, fats, and protein. More than simply tracking or counting how many calories you have in a day, tracking your Macros allows you to ensure you are eating the right kinds of foods based on YOUR goals.
Every gram of CARBS has 4 calories.
Every gram of FAT has 9 calories.
Every gram of PROTEIN has 4 calories.
There are so many formulas to estimate what YOUR Macronutrient ratio is. I used a simple calculator found on bodybuilding.com based on your age, gender, height, weight, activity level, and goals. It is an estimate and very general which means YOU can modify it to fit what works best for you.
Once you figure out your Macro ratio, do the math with the numbers above to determine the amount of calories estimated to be consumed in a day. If your goal is fat loss, you will most likely be in a calorie deficit. Vice versa, if you are trying to gain weight you will be in a surplus.
To calculate the amount of calories, you take the Macro ratio numbers and multiply if by 4 or 9.
EXAMPLE: if my macros are 160 g Carbs, 40 g Fat, and 150 g Protein heres my formula:
This means daily calorie intake is 1,600. Now, don’t look at whatever number you may have and take it too seriously. You may work better with lower carb, or higher fat, or some other slightly different calculation, just do the math!
In order to track all the food I have been eating and cooking, I am using My Fitness Pal which I HATED at first but now I love it. It allows me to create my own recipes which was my concern since I love cooking and it is user friendly. My Fitness Pal breaks down how many calories your food has and the Macros in that food.
Bellow is the breakdown of the recipe.
One serving is about 175g.
P.S., a food scale comes in handy!
Hope you enjoy this recipe!
It is one of my go-to meal almost every week!
Have a great day!
Chicken FajitasPrint Recipe
- 2-3 Chicken Breast (14 oz)
- 3 Bell Peppers
- 1/2-1 Onion -small or half of a large (100g)
- 3 tsp Minced Garlic (I use the Trader Joe's brand or Fresh)
- 1/2 Lime
- 1 tsp Sea salt
- 1 tsp Onion powder
- 1 tsp Garlic powder
- 1/2 tsp Cumin
- 1/2 tsp Paprika
- 1/2 tsp Chili powder
- Avocado Oil Spray (or fat of choice, note: if you add a different fat it will change the calories and macronutrient numbers)
- Cilantro for garnish
Start by cutting your chicken breasts into thin strips.
Add all of the spices to the chicken, minced garlic, and the juice of half a lime.
Let it marinade for at least 30 minutes (this step is not necessary but it adds a lot of flavor to the chicken).
While the chicken is marinating, cut the bell peppers and onions into small strips.
Heat a skillet to medium high heat and spray with avocado oil spray.
Add the bell peppers and onion to the skillet/pan and cook for about 5 minutes or until slightly tender. Remove from the pan and set aside.
Spray with more avocado oil if needed and add the chicken and cook for 5-8 minutes or until the chicken is fully cooked.
Add the veggies back to the skillet. Mix. Cook for another 2 minutes.
Garnish with cilantro.
Serving size: 175g Serving per meal: 4 Calories (per serving): 140 Carbs (per serving): 8.2g Fat (per serving): 1.3g Protein (per serving): 23g