19 Oct

Pumpkin Chocolate Chip Power Cake Muffins

One of my Fall favorites!!
PhotoGrid_1445360313636Pumpkin Chocolate Chip Power Cakes Muffins
Macros for one muffin:
Carbs: 18 grams Protein: 5.25 grams Fat: .7 grams

Ingredients:

  •  2 cups Kodiak Power Cakes (Can be found at Costco, Fresh Market or Smith’s, picture below.)
  • 1 cup unsweetened almond milk
  • 1 egg
  • 1/2 cup brown sugar
  • 1/4 cup unsweetened applesauce
  • 1 cup 100% pure pumpkin
  • 1 tsp nutmeg
  • 1 tsp pumpkin spice
  • 1 tsp cinnamon
  • 36 Guittard milk chocolate chips (My personal favorite choc. chips, picture below.)

Instructions:

Mix all ingredients together in mixing bowl and blend until smooth.  Fill lined or greased muffin 20151020_104029cups with 1/3 cup of batter and 3 chocolate chips.  Bake at 350 for 14-18 minutes or until golden brown and inserted toothpick comes out slightly moist.  Makes 12 muffins.

They are also great with a cup of Protein Hot Chocolate.  For more info on where to get it click here.

13 Dec

Fruit and Yogurt Parfait

I am loving this quick and easy Fruit and Yogurt Parfait!  It’s perfect for when you are wanting something sweet and refreshing!  These are also great to make ahead of time when you need something to grab and go on those crazy mornings… just put the granola in a small baggy and add it right before you eat it.  Your family will love them too!

fruit-and-yogurt

Fruit and Yogurt Parfait
Carbs: 30.5g Protein: 17g Fat: 3g

Ingredients:

  • 1 Dannnon Light and Fit Greek Vanilla Yogurt
  • 1/4 cup Nature Valley Oats and Honey Protein Granola
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh raspberries

Instructions:
Layer in cup or mix together in bowl and enjoy!  For those on our 12 Week Get Fit program message me if you need help adjusting the macros to fit your plan.

 

29 Oct

Pumpkin Pie Protein Smoothie

Happy Saturday!  Enjoy your weekend and treat yourself with this yummy Pumpkin Smoothie!
pumpkin-pie-protein-smoothie

Pumpkin Pie Protein Smoothie
Carbs: 34.5 grams (net 31.4 grams) Protein: 20 grams Fat: 3 grams

Ingredients:

  • 1/2 cup pure canned pumpkin
  • 1 medium sized frozen banana
  • 6 oz vanilla Carb Master Yogurt (I get it at Smith’s, it’s Kroger brand) OR you could use  Dannon Light & Fit Greek vanilla yogurt (This will change the macros a little, macros are figured from using Carb Master Yogurt.)
  • 1/2 scoop vanilla protein powder or what equals 10 grams of protein
  • 1/2 teaspoon pumpkin pie spice
  • 4 tablespoons unsweetened almond milk
  • 1 tablespoon lite Cool Whip
  • pinch of nutmeg

Instructions:
Blend all ingredients in blender except Cool Whip and nutmeg, poor into glass and top with Cool Whip and nutmeg.  Enjoy!

For those on our 12 Week Get Fit Program, message me if you need help adjusting the macros to fit your plan.

06 Sep

Pumpkin Chobani Combo

Happy September!!  I love all things PUMPKIN and I am loving this cooler weather…This time of year is my favorite!  I had this for breakfast this morning and it was  like a little slice of pumpkin pie.
Pumpkin Chobani

Pumpkin Chobani Combo
Carbs: 30.5g Protein 19.5g Fat: 2.5g

Ingredients:

  • 1 Pumpkin Chobani Yogurt
  • 1/4 cup 2% cottage cheese
  • 1 full graham cracker sheet (4 small crackers)

Directions: Mix cottage cheese into yogurt.  Crush up crackers and mix them in or dip them into yogurt and enjoy.

02 Aug

Peanut Butter Banana Protein Shake

One of my all time Summer favs!
PB2 banana shake

PEANUT BUTTER BANANA PROTEIN SHAKE
Carbs: 32.5g (net carbs) Protein:17 g Fat: 5 g

Ingredients:
• 1 cup unsweetened almond milk
• 2 tablespoons PB2 (powdered peanut butter)*
• 1 scoop XMProtein OR ½ scoop of any vanilla protein powder or what equals 10-12 grams of protein
• 1 medium sized banana, frozen

Instructions: Mix all ingredients in blender and pour into glass.

*You can get PB2 at Walmart or PBfit at Sam’s club or Costco but most stores will have some form of powered peanut butter. For more information about XMProtein go to michellemarchant.myzija.com.

13 Jun

Egg and Salsa Breakfast Burrito

If you have a bad meal, day, or week, don’t let it derail you and just remember to not give up and start again! Changing your eating habits is a complete lifestyle change, and that is no small task! Focus on progress, not perfection! Having a plan is the key to success! Knowing what you are going to eat before you are hungry will  save you from eating things that will keep  you from your health and fitness goals. Whether you follow our 12 Week Get Fit Plan or one of your own it’s important to get back on track after you’ve had “bad” days and commit again to stick with the plan, I promise you won’t regret it!

Here’s an easy and tasty breakfast idea to start your day off right…Happy Monday!
Egg and Salasa Breakfast Burrito

Egg and Salsa Breakfast Burrito
Carbs: 27g Protein: 20g Fat: 5.25g

Ingredients:

  • 1 whole wheat Xtreme Wellness high fiber-low carb tortilla, warmed
  • 2 large egg whites and 1/2 yolk, scrambled
  • 2 tablespoons salsa
  • 1 tablespoon light sour cream
  • 1 orange

Instructions:  Warm tortilla in microwave or in frying pan on the stove.  Place eggs, salsa and sour cream on tortilla and roll up, enjoy orange on the side.

03 Jun

Oikos and Fig Bar Combo

I am always looking for new and easy combos to switch things up….I had a friend tell me about these yummy whole wheat Fig Bars and another friend tell me about this low carb-high protein yogurt that doesn’t have any artificial sweeteners! I have been loving this combo together!Oikos and Fig Bar2

Oikos Dannon Greek Yogurt and Nature’s Bakery Fig Bar Combo
Carbs: 32g   Protein: 17g Fat: 2.5

Ingredients:

  • 1 Dannon Oikos Triple Zero Yogurt, any flavor
  • 1 Nature’s Bakery Whole Wheat Fig Bar, any flavor (I got mine at Costco but I have also seen them at Walmart and most grocery stores.)

Instructions:  Eat Separate or dip your fig bar into your yogurt and enjoy

22 Apr

Peanut Butter Protein Bites

I have been trying to come up with a low-fat high protein treat like this for a while and have finally found a combination that is delish!  These little bites are packed with protein and make for a great treat for you or your kids.  I brought them to our Zija class Wednesday and they were a hit!!
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Peanut Putter Protein  Bites
Macros for 1 bite  (makes 12)  Carbs:  9.8g Protein: 6.7g Fat: 2.4g

Ingredients:

  • 1/3 cup PB2 or PB fit  ( any kind of powdered peanut butter)
  • 6-8 tablespoons water
  • 2 tablespoon honey
  • 1 cup oats
  • 2 tablespoons ground flaxseed
  • 2 scoops vanilla protein powder (one scoop has 25g protein)
  • 1/4 cup mini milk chocolate  chips

Instructions:
Layer baking sheet with parchment paper and set aside or if you don’t have parchment paper spray with non-stick cooking spray.  Mix PB2,  3 tablespoons water and honey in medium sized bowl. Stir until combined.  Add oats, flaxseed and protein powder and stir until combined.  Add additional 4-5 tablespoons of water (or more if needed) until mixture is thick and sticky.  Stir in chocolate chips.   Roll mixture into 12 balls and place on baking sheet.  Place baking sheet  in freezer for 30 minutes and enjoy.  I like to keep mine in a ziploc bag in the freezer.  They are not as sticky if frozen and make for a great, quick treat!

For those of you on our 12 Week Get Fit Program you can eat 3 bites and use that as a meal replacement.  That will give you a total macro count of:  Carbs:  29.4g Protein: 20g Fat: 7g

21 Mar

Strawberry Shortcake Breakfast

I love breakfast!  I always look forward to my Kodiak Power Cakes after the gym.  Add some fat free Cool Whip and it’s Strawberry Shortcake for breakfast…Delish!!Strawberry Shortcake Breakfast

Healthy Strawberry Shortcake Breakfast
Carbs: 30g Protein: 19g Fat: 6g

Ingredients:

  • 1/4 cup Kodiak Power Cakes Protein packed mix (add 1/4 cup water)
  • 1 egg
  • 1 ounce lunch meat, diced
  • 1/2 cup strawberries, sliced
  • 2 tablespoons non-fat Cool Whip, I like my frozen
  • 1/8 cup sugar free syrup, if desired

Instructions:
Heat a med sized skillet on med-high heat, spray with non-stick cooking spray, cook pancake as directed on box, scramble egg and lunch meat together in a separate pan. When pancake is done top with strawberries, non-fat Cool Whip and syrup.  Eat scrambled egg and meat on the side.

If you are looking for a meal plan to help you lose fat and reach your health and fitness goals check out our 12 Week Get Fit Program.   You can still eat ‘normal’ foods and have great success!  The key is to eat  macros (carbs, fat and protein)  in the correct proportions and we have done all the hard work with figuring it out for you!  🙂

31 Jan

Chobani Combinations

I might have a new obsession!  I am loving all of these Chobani Combinations!  Quick, easy, macro friendly AND  a sweet treat!

20160130_121057 Cherry or Raspberry Chocolate Chobani
Carbs: 28.75g Protein: 19g Fat: 6g

Ingredients:
• 1 fat free cherry or raspberry Chobani Greek Yogurt
• ¼ cup 2% cottage cheese
• ½ chocolate graham cracker (2 small crackers)
• 4 raw almonds
Instructions:
Mix cottage cheese into yogurt, crumble crackers and sprinkle them on top. Eat almonds on the side or mix them in yogurt combo.

20160128_105646
Chobani Peach Pie
Carbs: 28.75g Protein: 19g Fat: 6g

Ingredients:
• 1 fat free peach Chobani Greek Yogurt  (you could use any flavor)
• ¼ cup 2% cottage cheese
• ½ graham cracker (2 small crackers)
• 4 raw almonds
Instructions:
Mix cottage cheese into yogurt, crumble crackers and sprinkle them on top. Eat almonds on the side or mix them in yogurt combo.

30 Jan

Chobani Key Lime Pie

This is seriously so good, it’s my new favorite go-to meal!  It’s quick and easy to put together and perfect  for when you are craving something sweet.   You are going to want to try it, I promise!

20160126_160341

Chobani Key Lime Pie
Carbs: 28.75g Protein: 19g Fat: 4.75

Ingredients:

  • 1 Key Lime Chobani  Greek Yogurt
  • 1/4 cup 2% Darigold  cottage cheese
  • 1/2 full sized graham cracker(2 small crackers)

Instructions:
Mix cottage cheese into yogurt, crumble crackers and sprinkle them on top.

08 Dec

Spinach Artichoke Omelet

Spinach Omlete

Spinach Artichoke Omelet

  • 2 egg whites
  • 1 tablespoon water
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/8 teaspoon garlic powder
  • 1 wedge low-fat Laughing Cow cheese, regular or garlic herb
  • 1/2 cup chopped spinach leaves
  • 3 marinated artichoke hearts, diced
  • 2 tablespoons mozzarella cheese
  • 1 slice whole wheat bread
  • 1 cutie orange

Heat an 8 inch nonstick frying pan to medium heat.  Whisk together egg whites, water,  salt, pepper and garlic powder.

Spray pan with nonstick cooking spray.  Immediately add egg mixture and swirl to coat bottom of pan.  Use rubber spatula to gently scrape from the outside edge of the omelet inward, letting runny eggs to flow to open spaces on bottom of pan, moving around the pan several times.

Cover the pan and turn heat to medium-low.  Cook until top of omelet is almost set, about 2 minutes.  Drop small dollops of the soft Laughing Cow  cheese on top, along with 1 tablespoon of mozzarella cheese.   Add chopped spinach, artichoke hearts, and the remaining mozzarella cheese.

Cover pan again and cook until top is set and cheese is melted.  Slide onto serving plate either folded over or open-faced.

Toast bread, peal orange and enjoy!

Total macros for omelet, toast and cutie orange: Carbs: 29g Protein: 21g Fat: 5g

Macros just for the omelet:   Carbs: 5g Protein: 17g Fat: 4.5g

Recipe modified from 400 Calories or less with Our Best Bites.  You can purchase this great cookbook from Amazon or Deseret Book.

23 Nov

English Muffin Breakfast Pizzas

This is a great breakfast idea and if you wanted to prep for the week you could make multiple of these at a time, freeze them and re-heat in the morning (details below). They are perfect for those busy morning when you need something on-the-go!

20151116_082839

English Muffin Breakfast Pizzas

  • 1 egg white
  • 1 tablespoon unsweetened almond milk
  • dash of salt
  • 2-3 dashes Tabasco sauce
  • 1 whole wheat English Muffin (I used Bub
  • 1 slice turkey bacon (cooked as directed on package, I cook mine in the microwave.)
  • chopped vegetables such as green onions, tomatoes, sliced olives, mushrooms, green pepper (I used yellow because that is what I had), chive, ect.
  • 1/4 cup Velveeta Shreds cheddar cheese

Instructions:

Preheat oven to 400 degrees F.  Line a baking sheet with aluminum foil and spray with nonstick cooking spray. Set aside.

In a falter bowl/dish or pie plate, whisk together the egg whites, almond milk, salt, and Tabasco sauce.  Slice English muffin in half and soak each side in egg white mixture.  You want the egg mixture to soak into the bread until all egg mixture is gone.  Place the muffin, cut side up, on the baking sheet.

Cut bacon in half and crumble one half on each side of muffin.  Sprinkle half the cheese and add additional desired toppings on each muffin, and  then top with remainder of the cheese.

Bake 15 minutes and serve immediately.

Macros for 1 English Muffin Breakfast Pizza

Carbs:  31 grams Protein: 17 grams Fat: 6.5 grams

To prep for the week make multiple of these and let cool completely, after cooking.  Transfer the baking sheet to the freezer.  When pizzas are solid, transfer them to a large zip-top freezer bag.  To reheat, place muffins on a microwave-safe plate and cook for 1 1/2 minutes at a time until the pizza is heated through (Actual time will vary depending on the microwave.)

Recipe modified from 400 calories of less with Our Best Bites.  You can find this book on Amazon or Deseret Book.

13 Nov

Coconut- Almond Breakfast Quinoa

I am LOVING my new cookbook I got this past weekend.  It’s  400 Calories or less with Our Best Bites.  It has so many great meal ideas that are macro friendly or that can be easily changed to fit into your macros.  If you are looking for some new meal ideas, this is a great cookbook to buy.  You can get it on Amazon or Deseret Book.  I will be posting a few of my favs.  This is one of them.  I made it this morning and it was so easy and filling!

20151111_183948

Coconut-Almond Breakfast Quinoa

  • 1/2 cup quinoa, rinsed and well drained
  • 1 cup coconut milk (from a carton, not a can)
  • 2 tsp brown sugar
  • 1/4 tsp almond extract

Toppings

  • Fresh berries
  • Shredded coconut, toasted if desired
  • Slivered almonds
  • Additional coconut milk
  • Honey or agave syrup

Place rinsed and drained quinoa, coconut milk, brown sugar, and almond extract in a medium-sized pot. Stir ingredients and bring to a boil.  Reduce heat to a simmer and cover pot, preferably with clear lid, so you can see through it.  Stir a few times during cooking.  If mixture seems to be boiling out, crack the lid to release steam; otherwise, keep covered.

Cook for 10-15 minutes, until liquid is absorbed.  In the last few minutes of cooking, feel free to add a little more liquid (water or additional coconut milk) until desired consistency is reached.  A texture similar to oatmeal is ideal.

Divide quinoa into bowls and top with fresh berries, coconut and almonds, and a splash of additional coconut milk.  If desired, add a drizzle of honey or agave.

Makes 4 (1/2 cup) servings

Nutrition:

For 1/2 cup quinoa, 1/4 cup berries, 1/2 tablespoon shredded coconut, 1/2 tablespoon slivered almonds, 2 tablespoons extra coconut milk, and 1 teaspoon honey.

Carbs: 31 grams (27g net carbs)  Protein: 5 grams Fat: 5.4 grams

**I fried up 3 eggs whites to eat with it to get a complete meal. With the 3 egg whites it  takes the protein to 20 grams.

31 Oct

Protein Hot Chocolate – Fun Find For the Week!

My fun find for the week!
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To all my local friends, you need to try this protein hot chocolate. Thanks to my friend Emily for telling me about it.  It’s not good for “protein” hot chocolate it’s for real good!  You will love it!  You can find it at Timeless Medical Spa and Weight Loss in South Ogden, Utah.  They were so nice and helpful when I went in there.   For one package of Hot Chocolate there is: .5 grams of fat, 3 grams of carbs and 15 grams of protein.  I paired it with a slice of toast with a little butter and it was perfect.  Loving it on these chilly mornings!
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I had a friend tell me she found it on Amazon as well… Here is the link: NutriWise – Classic Hot Chocolate Protein Drink (7 packets/box)
by NutriWise

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