MEAL PREP, MACRO TRACKING | THE BEST VEGAN BURGER
Oven is hot, we’re make white bean and zucchini burger with oven-baked potatoes. I'm going to walk you through the methods I use during cooking to make sure I record the correct macros for the food. We’re going to measure the ingredients while preparing the best vegan burger I’ve ever made. Honestly, it’s super delicious (non-vegans are welcome to test it ) and doesn’t fall apart. I bake the burgers in the oven, because I want to keep the meal clean and healthy. At the end, I’ll walk you through step-by step on how to enter the meal in the MyFitnessPal app.
So, if you are tracking your macros, - and if you're doing the Final Fat Loss program, then you are indeed tracking those calories - I show you an easy way to do it. So you can save some time.
1. Know what you’re cooking
It might sound obvious at first, but preparation will save you valuable time in the kitchen. I like to google the ingredients I have and see what meal ideas are out there, or I search for something I’m craving and adjust it according to what I find in my fridge.
2. Make sure you have all the ingredients you need
Nothing worse than realising in the middle of cooking that you have to stop and run out to the store. So, just run a quick check before you start.
3. Equipment you need for tracking your macros
Pen & paper
On the menu:
White Bean & Zucchini Burger
with Oven-baked Potatoes
1 (15-ounce) can white beans, drained (1 tablespoon reserved liquid)
2 tablespoons chickpea flour (or preferred flour)
1/2 cup grated zucchini (after squeezed dry, about 1 medium zucchini)
1/2 cup panko breadcrumbs (preferably whole grain or gluten-free, if necessary)
2 cloves garlic, minced
1/2 cup finely chopped red onion
2 teaspoons dried oregano
1/2 teaspoon salt & black pepper
extra virgin olive oil for cooking
Vegan Recipe Pack
STEP 1: In a small bowl, pour out 1 tablespoon of the liquid from the can of white beans. Add two tablespoons chickpea flour and 1 tablespoon water. Whisk until smooth.
STEP 2: Drain and rinse the beans then transfer to a large bowl. Using a fork, mash until a mostly chunky texture is achieved.
STEP 4: Cut and shred the zucchini. Place it in a tea towel (or several paper towels) and wrap up the sides. Squeeze the liquid out. Transfer the zucchini to the bowl with the beans.
STEP 5: Add the onions to the bowl with zucchini and crushed beans.
STEP 6: To the bowl, add garlic, red onion, oregano, salt & pepper, breadcrumbs and paste mixture. Stir to combine.
If the mixture seems a little wet or is not holding together well when pressed between your fingers, add another tablespoon of flour then stir to combine.
STEP 7: Using your hands, from the mixture shape separate patties.
STEP 8: Line a baking sheet with parchment paper, drizzle a bit of oil on top, and bake the burger for 20 minutes, turning them over half-way through.
Step-by-step guide to log your food
in MyFitnessPal App
If you are signed up for the Final Fat Loss program, you receive a recipe pack where all the recipes are already entered in MyFitnessPal app, so you can scan the barcode on your recipe card, and your macros are logged in instantly and accurately.
From MyFitnessPal dashboard, click on My Meals, Recipes & Foods
Click on Create a Recipe (at the bottom)
Click on Add from the Web – if you are making a recipe you found on the web, enter the link here, then before you save it, I suggest to review the ingredients and swap anything that is different from yours.
Click on Enter Ingredients Manually – I usually choose this option because I don’t follow recipes exactly and even if I follow I make different amounts.
Enter Title – name for your recipe
Enter Servings – how many portions you made out of this meal
Click Arrow (in top right corner)
Click Add Ingredients
Type the ingredient in the Search box OR
Press Scan (in the bottom right corner”
Check the Serving size
Then adjust the Number of Servings
Add each ingredient in the same fashion
When you are ready, press the arrow (in the top right corner)
Press Save / Save & Log it
If you want easy healthy recipes (vegan and non-vegan) WITH SCANNABLE BARCODE that will truly save you time, check out these recipe packs.