Skim ricotta cheese
raspberries and blueberries
2 large or 3 small ripe, slightly soft mangos, peeled, pitted and largely diced
1 cup seedless watermelon, cut largely diced
1/2 small red onion, finely sliced,
2 TBSPN pickled jalepeno peppers, chopped
12 small cherry tomatoes, cut in half
1 tsp garlic, minced
2 TBSPN lemon juice
1 TBSPN evoo
1/2 tsp kosher salt
3 TBSPN freshly chopped cilantro
1 cup watercress, washed and dried
Combine mango, watermelon, onion, jalapeno, and tomatoes in a medium stainless steel bowl.
Whisk the garlic, lemon juice, olive oil, honey and salt in a small bowl.
Drissle dressing over mango mix and toss with cilantro and watercress.
2 cups pecan halves
1.25 cup dark chocolate chips
1/4 cup unsweetened shredded coconut
2 TBSPN chili poweder
1 TBSPN sea salt
Line baking sheet with wax paper and set aside
Heat your dark chocolate chips via a double boiler or the microwave until they are melted smooth. (microwave 30 seconds at a time, stirring)
Add the chili, sea salt, and pecans to the chocolate and stir until combined evenly
If it seems too dry, add more melted chocolate
Drop clusters of the chocolate pecans onto the wax paper with a spoon
Sprinkle with a pinch of unsweetened shredded coconut
Put in the refrigerator for about 45 minutes or until hardened. Keep in a cool place.
4 oz turkey
1 large collard green leaf
5 small yellow tomatoes (halved)
1/8th cup purple onion (thinly sliced)
1 TBSPN deli mustard
1 TBSPN hummus
Wash and dry your collard greens then cut the stem off
Smear leaf with mustard and hummus
Top with remaining ingredients, roll and pin with touuthpicks
Cut in half and enjoy!
-gooey fried egg 🙂
Watermelon Lime Chia Fresca
-4 cups fresh or frozen watermelon chunks
-1.5 cups filtered water
-Juice of 2 fresh limes
-2 TBSPN chia seeds
-2-3 drops stevia
Blend and enjoy!
-12 oz FF cream cheese
-10 oz FF plain greek yogurt
-60g unsweetneed vanilla almond milk
-2 whole eggs
-26g protein powder
Bring the cream cheese to room temp. Mix and bake at 250 for 20 minutes. Then at 300 for 30-40 minutes.
-2 medium zucchini shredded
-1 whole egg, 2 whites
-1 TBSPN Parmesan cheese
-salt and pepper
Combine all ingredients. Spoon 2 TBSPN mixture into a hot skillet. Fry in 1 tsp olive oil until crispy.
Mash 2 ripe bananas and 2 TBSPN peanut butter in a bowl
smear onto graham crackers place in foil and freeze at least 6 hours
4 large sweet potatoes sliced or cut to your desire
2 tspn fresh grated lemon zest
1/3 cup olive oil
1/3 cup chopped cilantro
1 small clove garlic
salt and pepper to tast
preheat griddle or saute pan
Combine half the cilantro and the garlic in a food processor until well blended
pour mixture int a zip lock bag along with the olive oil and sweet potatoes and shake until coated
place potatoes in griddle or pan and cook for 3-4 minutes on each side or until tender
1 large eggplant, unpeeled, and cut into 1/2 in cubes
1 lb whole wheat pasta (or pasta of choice)
1/4 tspn garlic powder
1/2 cup pasta sauce of your choice (I use Ragu light)
1/4 cup fresh basil
1/2 cup shredded low fat or fat free Mozzarella
1 TBSPN grated parmesan
Sprinkle eggplant with garlic powder and roast on baking sheet at 500 degrees for 15 minutes until golden
In an oven safe dish toss pasta sauce with basil and half mozzarella
add roasted eggplant and the cooked pasta and top with remaining mozzarella and parmesan
Bake everything at 425 for 10-15 minutes until golden and bubbly!
1 cup butter room temp
1.5 cups brown sugar
2 tspn vanilla
1 tspn baking soda
1 tspn kosher salt
1.5 cups graham cracker crumbs
2.25 cups flour
2 cups chopped milk chocolate bars
1.5 cups mini marshmallow
8-9 giant marshmallow
preheat oven to 350
in bowl of stand mixer beat butter and sugar together for 2 minutes until light and fluffy
add in eggs and vanilla and mix evenly
add in baking soda and salt while mixing
mix in graham cracker crumbs followed by flour
stir in chopped milk chocolate
spread half the dough into greased skillet and top mini marshmallow and cover marshmallows completely with remaining dough
bake in oven for 15 minutes
while baking, cut giant marshmallows into thirds
remove cookie from oven and top with cut marshmallows, return to oven for 10 minutes until browned
-1/2 cup oats
-2 egg whites
-1/4 cup almond milk
-2 tsp sweetner
-2 tspn sugar free maple syrup
-sprinkle of cinamon
-1/4 tsp baking powder
-1/2 banana cut into slices
-1 tsp shredded coconut
-1 TBSPN dark chocolate peanut butter
Mix all the ingredients except the PB and shredded coconut, in a small baking dish. Once it is all mixed sprinkle the coconut on top.
Preheat oven to 350 degrees and bake for about 30-35 minutes. then top with PB!!
These are almost like thin protein pancakes rolled up, so easy!
-4 egg whites
-1 TBSPN connamon
-1/4 unsweetened almond milk
-1 scoop protein powder
Mix ingredients together. Pour mixture into a pan on low heat. Cover pan and cook 10 minutes DO NOT FLIP.
Once cooked slice into 1 inch strips. Spread icing and roll.
-1/2 cup fat free plain Greek yogurt
-1/2 scoop protein powder
-1 tspn cinnamon
-1 lb turkey
-as much zucchini as you want
-1/2 cup oats
-any spices you like
-put into muffin tin bake at 395 until they look delicious 🙂
-red bell pepper
topped with 2 whole eggs sunny side up
-franks hot sauce
1/2 cup oatmeal
1 cup puffed rice
2 scoops whey protein
4 TBSPN powdered PB
2 packs Truvia
1 TBSPN Walden Farms sugar free chocolate
Mi the powdered PB, protein, and truvia with water into a thick PB consistency. Add in puffed rice and oats ad stir. Roll into balls and flatten into cookies. Add chocolate syrup to each top.
Did you eat a few too many carbs earlier today? Don’t fret! I have been incorporating these lettuce wraps into my meal options on a regular basis because well, I love carbs and sometimes I can’t help myself and then I have nothing left for the night
4-5oz ground Turkey or grilled chicken
1/2 roma tomato
1/4 canned diced tomato
1/4 bell pepper
saute ingredients, and toss onto as many big ole leafs of lettuce as you like!
-2 egg whites
-splash of almond milk
-1 TBSP whey protein
-low fat cottage cheese
Mash until smooth
Basically make a sandwich with the filling, and then drench in egg white mixture and make a french toast sandwhich!
Top with peanut butter
Cover with sugar free syrup
-1 1/3 cup oat flour
-8oz plain non fat greek yougurt
-4 egg whites
-4 TBSP water
-1 cup stevia
-1/4 tspn salt
-1/2 tspn baking soda
-4 TBSP dark chocolate coca powder
-30g sugar free chocolate chips
-Mix all ingredients together in a bowl
Pour into an 8×11 non stick pan
Bake for 15-20 minutes at 350 degrees
16 servings, 35 calories per brownie 🙂
-3 cups puffed rice cereal
-1/2 cup agave nector
-1 cup peanut butter (or already mixed PB2 for healthier option)
-3 scoops of protein powder
-1/2 cup Nutella
Mix all ingredients into a large bowl EXCEPT Nutella. Put mixture into a non stick baking dish and smooth it out flat.
Heat up Nutella in microwave until runny, and pour over rice crispies and smooth over until it is all covered.
Put in freezer for 30 minutes or until frozen and cut up into treats!
Some times there is just so much they will give you 2 cups!
This girl makes this every week, and cuts it up into 5 portions, one for each morning!
-Layer the bottom of a glass baking dish with tons and tons of veggies! Spinach, mushrooms, peppers, tomato, zucchini, onion, celery etc.
-Season with garlic powder, paprika pepper
-Add 3 cups egg whites or to cover veggies
Bake at 350 for 20-30 minutes until firm…NOMNOMNOM
No excuses to not get your protein in the morning!!
-12 TBSP PB2
-1/2 cup water
-96 semi sweet chocolate chips ( I would use sugar free for a healthier option)
Mix peanut butter first, pour into muffin tin to cover bottom and freeze. Drop chocolate chips into the muffin tins and cover with remaining peanut butter and freeze again.
-Slice grapefruit nice and thick
-sprinkle with cinnamon or any preferred sweetener
-Broil until they look nice and yummy! Become so sweet and juicy 🙂
I originally got this idea from my girlfriend Shayna, though I believe she likes to put ice cream on these…shhhhhh
I’m sure you could sub in Arctic Zero ice cream for a healthy alternative!!
-300g greek yogurt (vanilla would be obvious choice here!! But I cant help but think the fat free plain would have less sugar)
-Fruit, any type amount dependent upon how fruity you want it. I usually buy the frozen mixed kind in the freezer isle.
-Chopped raw nuts, honey, peanut butter, oats, cinnamon, anything else you’d like optional!
In a large bowl mix all ingredients. Line a 9×9 pan with wax paper or tin foil. Pour into pan, cover with plastic wrap, freeze over night. BOOM!
1/2 cup oats
1/2 scoop whey protein (get creative people!! there are some amazeballs flavors out there!)
1 TBSP Splenda
1 tspn baking soda
Blend into a powder and add:
3 egg whites
1 tspn vanilla
Mix and thrown on the waffle iron!
Or try this recipe with no oats courtesy of Tone it Up:
3 egg whites
1tspn almond milk
1/2 scoop whey protein
Additional ingredients for these May be:
PB2 in the mix
Yogurt on top
Peanut butter spread on top
Sugar free chocolate syrup on top
Cover in sugar free maple syrup 🙂
OMGLOOOOB I just discovered sugar free chocolate syrup!!! 15 calories/0sugar/0fat/50mg sodium per 2 tablespoon!!! I will be putting this on EVERYTHING. Including the new Sea Salt Caramel Arctic Zero
4 cups rice krispies
1/2 cup protein powder
1/2 cup peanut butter
sugar free chocolate chips
Pour rice krispies into a large bowl, and pour honey, peanut butter, protein powder, into bowl with the rice cereal.
Spray a spatula with non-stick spray, (this will make it so the batter doesn’t stick to the spatula), and stir until everything is well combined.
Spoon batter into the prepared baking dish 9×9 sized, and spread batter evenly into pan with the spatula.
If using chocolate, melt chocolate in a microwave safe bowl for 30 second intervals, stirring in between, until chocolate is melted. (Be careful not to over-microwave, or chocolate will burn). Pour the melted chocolate over the batter and spread evenly.
Place rice krispy treats in the freezer for about 30 minutes, until they firm up, and move them to the fridge. Keep rice krispie treats stored in the fridge to keep them at the perfect ‘firm’ texture! (Note: You could also cut them into squares, and wrap them individually, and put them back in the freezer for a quick healthy treat that is ready when you are!)
• Nut butter jar, with little nut butter left inside
• 40g oats
• Fruit of choice
• Sweetener to taste or cinamon
• 1/8tsp Maple or Vanilla extract if desired
• hot water, or amount desired (I used just over 1 cup, whatever filled the container) Almond milk & Coconut milk would work great too
Add all of the above to the nut butter jar
Seal tight with lid, shake and place in fridge overnight or a few hours just enough for oats to absorb liquid.
Enjoy cold or hot
1-2 TBSP almond milk
zero calorie spray butter as you desire
a few shakes of Nacho Cheddar seasoning (located near the popcorn in many flavors)
*warning, Nacho cheddar seasoning contains 2 calories/75 mg sodium per serving. One serving = 1/4 teaspoon…so watch yourself.
1/2 cup oats, instant or old fashioned
1/2 scoop your favorite flavor of whey protein
1 tablespoon splenda
1 teaspoon baking soda
grind into a powder
1 teaspoon vanilla extract
mix, and cook in a pan
Cover in your favorite sugar free syrup!
Protein Ice cream is so freaking easy, you really have no excuse NOT to eat it!! There are so many different ways to make it, it is just so fun to try them all out! You can add any of your favorite healthy toppings like cinnamon, fruit, Kashi go lean cereal, granola, QUEST BARSSSSSSSSSS, peanut butter, crushed almonds,
Any flavor whey protein (vanilla, chocolate, strawberry, chocolate eclair, birthday cake, omglob choices are endless)
1/2 cup almond milk
Blend, freeze for a few minutes!
Non fat, plain greek yogurt
Any flavor whey protein
Any flavor sugar free jello cup
Toss in freezer for 20 minutes!
Eat any flavor Arctic Zero Ice Cream!! 🙂
Here’s to all you Sirracha lovers out there!
1 Ezekiel tortilla, or Mission 96% fat free whole wheat tortilla
Broil until crispy
Mix sirracha with minced garlic and a couple drops of water
Spread over crust
Top with spinach, ground turkey or shredded chicken, part skim mozzarella cheese and oregano
Broil again until cheese has melted
Let me know what you think!!! ❤
If you have not already done so, I HIGHLY recommend you do yourself a favor and march right out and pick yourself up some Arctic Zero ice cream right meow. I like to mix my flavors. Half vanilla maple, half mint chocolate, or chocolate peanut butter. But I will always shovel cookies and cream in my mouth like there is no tomorrow!! You can also do things like this:
I always bake my Quest bars, just maybe 5-10 minutes in an oven, or 15 seconds in the microwave. If you bake them in the oven and make cookies, you can then make an Quest bar Arctic Zero ice cream cookie sandwich.
2 lbs. ground chicken
3 egg whites
1 cup quick cooking oats
½ tsp ground cumin
½ tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper
1 tsp salt
2 tbsp garic powder
1 diced onion
1 cup diced asparagus
Pre heat oven to 375 and spray muffin pan with cooking spray. Mix all the ingredients in one large bowl until well combined. Roll the mixture into balls and place each one in the muffin pan.
Bake for 40 minutes or until cooked through. C/O Leanbodiesconsulting.com
I love this idea because eggs are wonderful in every way!! And keeping a big ole tub of hardboiled eggs in the fridge is an easy go to snack or breakfast, but they are so much work!! And for me usually turn into a mess because I never cook them right, and then they get all over the place when I try to peel them I end up looking like they’ve exploded everywhere…
Preheat your oven to 325. Bake for 30 mins. Remove & put them in ice water for about 10 mins!
Turkey burger, I put every veggie humanly possible (spinach, red onion, cucumber, tomato) and some spicy southwest mustard 😛
Homemade nachos, baked my tortilla chips in the oven made from Mission 96% fat free whole wheat tortillas. Covered in ground turkey or grilled chicken, peppers, onions, tomatoes, salsa, and light sour cream.
And THIS is what a whole baked Quest Bar looks like, ❤ yayayayay!