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    3 Custom Meals For Fat Loss

    3 Custom Meals For Fat Loss

    Calories put on pounds, simple as that. If you want to lose weight, just cut out the calories, right? Well — it’s not that simple. To stay HEALTHY while cutting you still need to eat well. The key is to load up your diet with foods rich in nutrients and proteins, and low in saturated fats and calories. High-protein foods keep you feeling full longer, reducing hunger cravings — the #1 diet destroyer.

     

    How much protein is enough for you? According to the Dietary Reference Intake Report, the maintenance zone for sedentary people is 0.36g/day for every pound they weigh*. Let’s assume readers of this blog are more active and focused on muscle building, we’ll increase that number to 0.75g/day. If you weigh 220lbs, you need 165g/protein a day.

     

    Build Custom Meals Now

     


    Three Custom Meals Designed To Lose Fat

     

    1. Chicken, Sweet Potato Mash, and Green Beans

     

    It’s tough to get any cleaner than this meal. Our super lean chicken breast clocks in at 6.25g of protein per ounce. Green Beans provide an incredible amount of nutrients in a calorically small package, and our sweet potato mash will keep you feeling full and energetic! This balanced and tasty meal is perfect for controlling weight.

     

    ICON Meals Chicken Custom Meal

     

    2. Shrimp, Red Potatoes, and Broccoli 

     

    Inspired by Louisiana crawfish boils, this meal features low-fat, high-protein shrimp that will keep hunger at bay without piling on the calories. Red potatoes provide valuable healthy fats (necessary for any healthy diet), a reasonable amount of carbs, and a bonus boost of protein. Broccoli provides an incredible amount of nutrients in a calorically small package.

     

    ICON Meals Custom Meals Shrimp

     

    3. Turkey Breast, Sweet Potatoes, and Green Beans

     

    Feeling like some fall-favorite comfort food? Turkey is almost as protein-packed as chicken at 6g/oz, while still being super clean and lean. Add just a little oven roasted sweet potato for flavor balance and fiber, plus green beans to round out the carbs and add even more fiber. It’s a meal that will fill you up on just a few calories.

     

    ICON Meals Custom Meal Turkey

    We’ll Do The Math For You!

    Our website features a macro calculator that updates live as you select between portion sizes. It’s incredibly easy for you to find your perfect macro balance with a few clicks.

     

    Just remember: if you’re active you need to consume roughly 0.5g of protein for every pound you weigh, daily.

     

    Put together your custom meals today.

     


     

    *https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx

    Recipe: Brisket Baked Sweet Potato

    The 4th of July around these parts means brisket. Combine Texas’s favorite cut of meat with a baked sweet potato and you’ve got a dangerously delicious and easy meal. Make it even easier by having us ship the brisket and seasoning directly to your door.

    The Recipe

    Prep time: 45 minutes (mostly baking the sweet potato)

     

    Ingredients

    • Large sweet potato
    • 1 lb brisket
    • ¼ cup ICON Tennessee Whiskey Flavor
    • 2 cups diced tomatoes (fresh if possible)
    • 1 cup water
    • ¼ cup shredded cheddar cheese (more to taste)
    • ¼ cup green onions (more to taste)

    Instructions

    1. Wash and dry all fresh produce.
    2. Drizzle olive oil on sweet potato, wrap tightly in aluminum foil and bake in oven for 45 minutes at 350 degrees until tender.
    3. In a large saucepan combine brisket, water, tomatoes, and ICON Tennessee Whiskey Flavor. Mix until thoroughly combined. Cook on high until simmering, then drop to medium low heat for 15 minutes.
    4. When the sweet potato is done baking, remove from foil and place on serving plate. Cut one deep slice lengthwise and slightly squeeze ends to create a hollow “canoe.”
    5. Fill sweet potato canoe with brisket mixture. Top with cheddar cheese and green onions.

     

    Click here to buy 1lb of brisket

    Click here to buy Tennessee Whiskey Seasoning

    How To Make High Protein Oatmeal

    In this video, Chef Danny walks you through his simple high protein oatmeal recipe using our ICON Cinnamon Honey Butter Seasoning. 

    Ingredients: 

    • 2 Cups Water

    • 1 Cup Oatmeal

    • 1 Cup Egg whites

    • 2 Tbsp ICON Cinnamon Honey Butter Seasoning

    Instructions:

    • Bring Water to a boil

    • Stir in oatmeal, let cook for 1-2 minutes

    ª Whisk in egg whites and seasoning

    • Add more seasoning on top and enjoy!

     


    Order ICON Seasoning: https://iconmeals.com/collections/seasonings

    How To Calculate Your Sweat Rate

    How To Calculate Your Sweat Rate

    It’s pretty common knowledge that proper hydration is important for your general health. Most of your body is made of the stuff, and we simply need to drink enough every day. The Mayo Clinic recommends 15.5 cups of fluid a day for men, and 11.5 cups for women (that includes all fluids, 20% of which come from food).

     

    When you’re exercising though...things get a little more complicated. Sweat’s our way of regulating body temperature, and the more you sweat the quicker you become dehydrated. Knowing how much you sweat makes adequate rehydration much easier.

     

    ICON Meals Sweat Rate

    Learn Your Sweat Rate

    Sweat rate measures how much water leaves your body while you’re exercising. Next time you exercise, do these steps to calculate it:

     

     

    1. Head to the bathroom and empty your bladder.
    2. Find your initial weight — weigh yourself in as little clothing as possible.
    3. Write down the ambient temperature.
    4. Go through a 1-hour exercise routine, recording any fluid intake.
    5. After your routine, towel off any sweat and weigh yourself again in the same clothing as before. This is your final weight.
    6. Convert weight loss to fluid ounces or milliliters. (1 lb = 16 oz = 454 ml)
    7. Add fluid lost to fluid consumed during exercise to find your hourly sweat rate at that temperature.

     

    Average people sweat 27 – 47 oz/hr during exercise, but sweat rates as high as 125 oz/hr have been recorded (that was Alberto Salazar while training for the 1984 Summer Olympics). It’s important to remember that climate affects sweat rate. Temperature, humidity, and airflow are all important variables to consider.


    Once you know your sweat rate, you’ll know exactly how much water to replenish during your exercise!


    Besides water, post-workout you’ll want protein to help your body repair and regrow your muscles. Snacks like our Wag Bars are the optimal choice.

    Five Steps To Stop Emotional Eating

    Five Steps To Stop Emotional Eating

    Let’s be real for a minute and talk about a problem that many face on a day to day basis: emotional eatingIt’s an issue I’ve personally dealt with on and off for almost as long as I can remember, and according to a national survey is a struggle for an estimated 2.8 million people. [1,2]

    The Mayo Clinic says emotional eating is a coping mechanism to deal with negative emotions. Major life events and daily hassles can trigger these emotions. We experience many such triggers every day — relationship conflicts, stress at work, money worries, and rejection to name a few.

    The foods we search out when emotionally eating tend to be high in carbs, sugar, and fat. They give us an immediate serotonin boost (the “happy hormone”), but the response is short-lived. Sugar is highly addictive and your body begins to crave that sugar high, creating a vicious spiral that is difficult to break.

    Why is this a problem for so many?  Most do so out of habit. Years of associating food with feelings — a mindset that isn’t going to get better overnight. To break the emotional eating cycle it will take practice, willpower, and determination plus a healthy dose of trial and error.  

    Let me share with you five steps that have helped me break this terrible cycle. Give them a try before throwing in the towel!

    1. Recognize Your Triggers

    What sets off your emotional eating frenzy?  Work? Relationships? Money? Make a list of everything causing you to eat and keep it in a visible place. When these triggers appear, you can make a conscious mental note that they’re setting you off towards the fridge.

    Triggers are not completely avoidable, but you do have some control over how often they show up in your life. One of my favorite quotes is, “Starve the distractions, feed the focus.”  Saying no to possible stressors can be freeing, opening up the door to positive changes.

     

    1. Consume Healthy Fuel

    Nutrient-dense foods provide your body with the fuel it needs to run properly and can help curb cravings. Sugary foods and drinks cripple your weight loss efforts and often create a binge eating snowball effect. Guess which types of food we gravitate towards when we’re stressed? 

    Keeping your water intake up also helps keep cravings at bay. Hunger, dehydration and stress are a recipe for disaster when it comes to emotional eating.  

     

    1. Find Healthier Ways to Cope

    When I’m stressed, hitting the weights is my number one coping mechanism. I always feel better after leaving the gym. Your healthy coping mechanism may be yoga, reading a good book, listening to music, or hanging out with people you love.  

    Whatever puts you in your happy place, do that instead of reaching for a carton of ice cream next time you feel the urge to emotionally eat.

     

    1. Make Your Kitchen A No-Junk Zone

    If junk food doesn’t exist in your fridge and pantry, you won’t eat it. Instead, keep your kitchen stocked with nutrient-dense foods, like:

    • Fruits
    • Vegetables
    • Lean proteins like chicken
    • Cottage cheese
    • Greek yogurt
    • Whole grains
    • Sweet potatoes
    • Nutes

    I also keep some of my favorite protein bars on hand for when I’m craving something sweet.  

     

    1. Phone A Friend

    Friends make any struggle easier to overcome, and they may even have similar problems. Confide in those close to you. Ask them to keep you accountable, share your goals, and reach out when you’re feeling tempted to emotionally eat.

    Support is a huge factor in successfully overcoming any personal demon. Lack of support itself can be a serious trigger for many people.

    Most importantly, recognizing that emotional eating is a real, difficult problem many face  can make it easier to deal with. Knowing you are not alone can be helpful in overcoming this obstacle. 

    You Can Do It

    It took time and patience, but I learned to minimize emotional eating through practice, goal setting and tenacity. You can overcome this challenge, and getting past self-doubt is often the first step to success. Wake up each day reminding yourself: Be strong and courageous, and keep Livin’ Fit. 

    For more helpful training tips, workout ideas, macro-friendly recipes and more, follow me on Instagram @aprilimholte

     

    April M. Imholte, RN

    NASM Certified Personal Trainer

    Certified Sports Nutritionist

    Nationally Qualified Figure Competitor

    LivinFitWithApril@Gmail.com

    Facebook.com/LivinFitCamp 

     

    [1] Hudson JI, Hiripi E, Pope HG Jr, Kessler RC. [Published correction appears inBiol Psychiatry. 2012;72(2):164.] Biol Psychiatry. 2007;61(3):348-358.

    [2] Howden LM, Meyer JA. US Census Bureau Age and Sex Composition: 2010. US Census Bureau. May 2011