Macro friendly Paleomg Breakfast Sausages


I love Julie Bauer from Paleomg! She was one of the first food/fitness people I followed on Instagram years ago when I first started Crossfit and was paleo for a bit. Now I love her for her humor, cute puppy stories and fashion sense… she’s basically the reason I have a “like to know it” account and that thing gets me in trouuuubleeeee. There’s just so many cute clothes out there that I obviously NEED even though I really only live in leggings and sneakers.. I still NEED the thigh high boots and beautiful dresses. And you basically just click your size and check out with paypal.. ugh it’s just too easy, y’all.

Anyway, I bought her cookbook a couple of winters ago as soon as it came out and it’s easily one of my most used cookbooks. There’s a beautiful chocolate cake that I’ve attempted and ruined at least three times (sorry anyone who attended Legend’s second birthday!! I got confused and thought I could bake!) But there’s also a lot of other recipes that are staples in our house.

These breakfast sausages for one. I make these every year for Christmas morning so we have an easily reheated, protein dense breakfast.

The way she has the recipe written, there’s just kind of a lot of fat. And in general I like to save my fats for more important things like peanut butter at the end of the day.. just sayin’! Sooo I’ve just made some small changes to make this a little more protein dense and a little less fatty. Hope you enjoy!



Macro Friendly Paleomg Breakfast Sausages

2 teaspoons fennel seeds

1 pound 99% lean ground beef

50 grams diced apple

30 grams maple syrup

1 teaspoon garlic powder

1 teaspoon onion powder

sausage mix.JPG

1 teaspoon paprika

1 teaspoon salt

1/2 teaspoon ground sage

1/2 teaspoon red pepper flakes

1/2 teaspoon dried rosemary

1/4 teaspoon black pepper

Toast the fennel seeds in a pan until you smell them. This takes about 4-5 minutes on medium heat. SET A TIMER. I don’t usually and I’ve burnt these. 5 minutes. tops. Mix all the other ingredients together in a bowl.

Then evenly portion out the patties. I like about 75g per patty. 50 grams tends to be too small, 100 too big.. soo 75 grams. Spray your pan with some pam or other kind of spray olive or coconut oil. You can use butter or ghee here too but be sure to count that in. Cook the patties a few minutes on each side and call it a day.

These stay good in a sealed container in the fridge about 4 or 5 days, and you can totally put them in the freezer until you need them too.

Macros are about 15 protein/4 carb/1 fat but this will depend on exactly what you use.

sausage patties.JPG

What I packed to survive Mexico, not get sick and stick to my macros... mostly

A few weeks ago Luke and I traveled to Playa del Carmen in Mexico for 6 days with his company. As soon as I found out we were going I was worried about the food and water situation. Luke and I both drink more water than the average Joe and in the states we just head to the grocery store as our first stop once we land but this was obviously going to be different. 

I've worked very hard to maintain my current body weight and also make sure I'm fueling properly for the work load I've taken on in training. I knew I wanted to have fun on our trip but I also didn't want to lose all my hard work. I decided to take some food but that kind of..well.. turned in to a lot. Ok a lot still may be an understatement! ha! I ended up packing a whole full size suitcase full of food. Literally. It was food, my body weight scale, and one pair of No Bull sneakers. hahah priorities, right?! I'll say I did not end up needed THAT much but I'm still really glad I packed it all!! 

Normally, I get really excited for the food when we travel but the food at the resort was questionable at best. I ended up eating my own breakfast and lunch every day and usually my own late night snack. 

So here's what I packed....


a bag of oranges, blue berries, sugar snap peas, Flat Out wraps oatmeal packets, cucumbers


whey, collagen peptides, Epic bars, Chef's cut jerky, deli turkey, tuna packets, Siggi's yogurt, boiled eggs, peanut butter powder


Peanut butter, avocado


my favorite seasoning, mustard, pickles, plastic spoons and forks, and travel scale

I have a big Trader Joe's cooler bag that I packed the things that needed to be cold in with a big ice pack and all of those things ended up traveling pretty well. I would definitely leave out the cucumbers, boiled eggs and avocado next time. In reality, I don't typically struggle to hit my fat goals when traveling anyway.. usually I'm easily going over. Plus the boiled eggs don't travel that well (duh, right?) but they were great for on the plane there. The plastic forks and spoons were great though! I've gotten stuck with out the before and definitely learned my lesson!

A note about security and customs: So, I'm pretty sure that you're not supposed to bring fruit and meat back in to the country. That said, any food I brought back was from America anyway and no one said anything to us. I've also heard that any food in your carry on luggage you now have to take out to go through security. Again, I probably at least had jerky and oranges in my carry on and no one said anything to me. So, maybe experiment at your own risk.

All in all, I was so glad to have gone prepared and had what I needed so I was never caught with out enough food or fuel for the day!