09 Aug

Turkey Cheese Steak Sloppy Joe Style

I am a sucker for a good Philly cheese steak sandwich and this was beyond my expectations and so full of flavor.   It was super easy and  done in 30 minutes!!  My boys loved them too!  Also,  this lean ground turkey breast is awesome it has much less fat then lean ground turkey so it makes it easier to add more cheese… and who doesn’t love more cheese!

Turkey Cheese Steak Sloppy Joes
Macros for just 1/2 cup of turkey cheese steak mixture:  Carbs: 2.6g Protein: 15g  Fat: 4.2g
Macros with 1/2 cup of mixture on sandwich thin:  Carbs: 24.6g  Protein:20g  Fat: 5.2g
Yields 5 cups, Serving size 1/2 cup


  • 1 pound lean ground turkey breast
  • 1 small yellow onion, diced
  • 1  green bell pepper, diced
  • 8 ounces brown mushrooms, sliced
  • 2 tablespoons ketchup
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon fresh ground black pepper
  • 1 tablespoon cornstarch
  • 1 cup beef broth (I used I cup water with 1 beef bullion cube)
  • 9 slices Provolone Cheese ( F 5 C 1 P 5)
  • sandwich thins


  1. Add the ground turkey  to a med/large sized pan on the stove and cook until done.  apart.
  2. Remove the turkey from pan, spray pan with non-stick cooking spray and add the  the onions, bell peppers and mushrooms.  I sprayed cooking spray as they cooked as needed.
  3. Let brown for 1-2 minutes before stirring, then let brown for another 1-2 minutes before stirring again.
  4. Add the turkey back into the pan.  
  5. In a small cup mix the beef broth and cornstarch together
  6. Add the ketchup, Worcestershire sauce, salt, black pepper, beef broth/cornstarch mixture into the pan.
  7. Cook until the mixture is only slightly liquidy (about 75% of the mixture is above liquid), 3-5 minutes.
  8. Turn off the heat, add in chopped cheese.
  9. Served on toasted sandwich thins.


If you are on our 12 Week Get Fit Plan  message me if you need help adjusting the macros to fit your plan.

29 Jun

Summer BBQ

One of my favorite things to do in the Summer is to BBQ.  I love eating out on our deck with my family and enjoying  Summer nights together.  Tonight I grilled hamburgers  for my boys and ground turkey breast for me, it was the best!

Summer BBQ (Turkey Burger)
Carbs: 0  Protein: 19.5g   Fat: 1g

– 3 oz extra lean ground turkey breast, grilled
– lettuce
– little ketchup and mustard
– pickles
– onions

I added watermelon for my carbs but the options are endless.  If you are on our 12 Week Get Fit Plan  message me if you need help adjusting the macros to fit your plan.

25 May

Turkey and Cheese Veggie Wrap

Turkey and Cheese Veggie Wrap
Carbs: 9g  Protein: 20g Fat: 6g

-1 Xtreme Wellness High Fiber Low Carb whole wheat wrap (Wal-Mart)
-3 slices of Hillshire Farm Naturals Turkey Breast (Costco)
-1 slice reduced fat cheese (Costco)
-Carb free veggies as desired.  Here are a few of my favorites:  spinach, cucumbers, peppers or anything else I have on hand.
-Top with 2 tablespoons of  your favorite Skinny Girl dressing…my favs are Balsamic Vinaigrette and Poppyseed. (Wal-Mart)

I like to add a side of carrots or fruit to get more carbs.

For those on our 12 Week Get Fit Plan…Message me if you need help adjusting the macros to fit your plan. 

28 Mar

Protein Brownies

When you find yourself at Smith’s at 9:30 at night just to get more Halo Top ice cream to eat with your Protein Brownies you know you have found something good!!  This my friends, is a party in your mouth!

Isn’t it awesome that you can have brownies and ice cream and still meet your fitness goals?!  I saw this Protein Brownie recipe on @macro_gal’s Instagram and wanted to try it out, they are good, and for sure best cold but, when you add  your favorite Halo Top ice cream or yogurt with them it’s a game changer, you need to try it!

Protein Brownies
Yields: about 6
Serving size: 105 grams
Macros per serving: Carbs: 16.2g Protein: 16.2g Fat: 5.7g

Ingredients & Instructions:
Preheat oven to 325

  • 24g mini semi sweet chocolate chips
  • 5g coconut oil

Melt together and set aside.


  • 1 cube(220g) fat free cream cheese
  • 55g plain Greek yogurt
  • 120g pumpkin puree
  • 1 whole egg
  • 3 egg whites
  • 2 tablespoons fat free creamer (I used powder)
  • 8g honey

Add cooled chocolate mixture.

Add dry ingredients:

  • 3 tablespoons coconut flour
  • 7 tablespoons cocoa powder
  • 1 scoop protein powder (your choice)
  • 1 teaspoon baking soda

Mix together until smooth, pour into 8×8 or 9×9 greased pan, top with 22g mini semi sweet chocolate chips.  Bake 35-38 minutes or until toothpick comes out clean.  Let cool and refrigerate (they taste best when cold).

Recipe from @macro_gal

Macros with Halo Top and Dannon Light and Fit Yogurt

Brownie and Ice Cream Combo
Carbs: 26g Protein: 17g Fat: 5.85g
3/4 cup Halo Top Ice Cream (I had Sea Salt Caramel, macros vary depending on what kind you get.) and 52.5g Protein Brownie

Pretty much heaven right here, I wanted to lick my plate clean and I might have…this is where the party is!  Halo Top ice cream is delish on its own but add a little Protein Brownie to it and wowzers!

Brownie and Yogurt Combo
Carbs: 17g Protein: 20g Fat: 2.85g
1 cup Dannon Light and Fit Greek Yogurt with 52.2g Protein Brownie

23 Feb

Grilled Cheese and Tomato Soup

Grilled cheese and a creamy tomato soup is one of my favorite combos and today  here in Utah with the snow it’s a perfect day to have it.   I had a friend tell me about this creamy Red Pepper Tomato Soup she found at Sam’s Club and  it did not disappoint.   You will love this combo!!

Grilled Cheese and Tomato Soup
Carbs (net): 33g Protein: 15g Fat: 7g


  • 1 (8 oz ) carton of Pacific roasted red pepper and tomato soup (found at Sam’s Club)
  • 1 whole wheat sandwich thin
  • 1 slice reduced fat colby jack cheese

Instructions:  Spray  pan and sandwich thin with a little non stick cooking spray, place cheese in between and grill both sides until cheese is melted and bread is lightly toasted.  Warm soup up and enjoy!

07 Nov

Lasgana Soup

I love soup this time of year and this Healthy Lasagna Soup did not disappoint!  You and your family will love it! lasagna-soup
Healthy Lasagna Soup
Yields: About 9 1/2 cups
Serving size: 1 1/2 cups**
Carbs: 26.5g  Protein:17g  Fat: 6.5g


  • 1 pound lean ground turkey
  • 1 onion, diced
  • 1-2 garlic cloves, minced
  • 4 chicken bullion cubes
  • 4 cups water
  • 1 (28 oz) can petite diced tomatoes
  • 1 (8 oz) can tomato sauce
  • 1 3/4 tsp dried basil
  • 1 1/2 tsp Italian seasoning
  • 1/2 tsp oregano
  • 1 tsp sugar
  • 8 whole wheat lasagna noodles, broken into bite size pieces

Boil water and cook lasagna noodles as directed on package.  In another  pot on medium heat cook turkey, onion and garlic until meat is cooked through.  Drain fat from meat.  Add water, chicken bullion cubes, tomatoes, tomato sauce, spices, sugar and cooked noodles.  Stir to combine, bring just to a boil, then reduce heat to low, cover and simmer for 20 minutes.

**I ate one cup of soup instead of 1 1/2 and added a piece of whole wheat toast to the side, you could do either.   Macros for 1 cup:  Carbs: 17.5g Protein: 11g Fat: 4g

29 Oct

Pumpkin Pie Protein Smoothie

Happy Saturday!  Enjoy your weekend and treat yourself with this yummy Pumpkin Smoothie!

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


  • 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

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.

22 Oct

Slow Cooker Stuffed Pepper Soup

This Slow Cooker Stuffed Pepper Soup has  become a family favorite.
If you love stuffed peppers, you need to try this soup, it’s delish!

Slow Cooker Stuffed Pepper Soup
Yeilds: 8 1/2 cups
Serving size: 1 1/2 cups
Carbs: 25 grams  Protein: 18.75 grams  Fat: 6.75 grams


  • 1 pound lean ground turkey
  • 1 cup onion, diced
  • 14 ounce can diced tomatoes with green peppers, celery and onions
  • 2 cups  peppers chooped, I used one red and one green
  • 15 ounce can  tomato sauce
  • 3 1/2 cups beef broth
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 cups cooked brown rice

Brown turkey with your onion in a skillet over medium heat.  Drain your turkey and onions and place in slow cooker.  Add tomatoes (juice and all)  and the rest of the ingredients. Cover and cook on low for 6-8 hours.

Recipe modified from www.recipesthatcrock.com

22 Aug

Chicken Fajitas

Chicken Fajitas

Chicken Fajitas
*Carbs: 6g (net)  Protein: 18g Fat: 5.25g


  • 1 whole wheat Xtreme  Wellness High fiber  low-carb tortilla, warmed
  • 1 pound thawed chicken breast, cut into strips
  • 1 medium sized onion, sliced
  • 1 green pepper, sliced
  • Homemade Chicken Fajita Seasoning ( recipe below)
  • 1/4 cup water
  • 1 tablespoon salsa
  • 1 tablespoon light sour cream
  • chopped lettuce, as desired

Instructions:   Place cut chicken in a large skillet heated at medium heat.  Once chicken is cooked, add onion and pepper, cook until veggies are soft. Add 1/2 of the homemade  powder and water.  Cook for about 10 minutes over medium/low heat.

*Meal idea :  Add 2 ounces of cooked chicken, pepper and onions as desired,  salsa, lettuce and sour cream to warmed tortilla and enjoy.  I added fresh steamed green beans to the side to get my extra carbs.  You can add any fruit or veggie to the side just make sure and measure accordingly so you stay on track for the day.  For those on our 12 Week Get Fit program- message me if you need any help adjusting the macros or need ideas for additional carbs.

Pregnancy Tip:  Add 2.5 ounces of chicken instead of 2 ounces to bump the protein up to 21.5 grams

Homemade Chicken Fajita Seasoning

1 Tbsp chili powder
1 1/2 tsp cumin
1 tsp black pepper
1 tsp salt
1/2 tsp paprika
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp onion powder
Whisk together all of the spices and store in an airtight container.
16 Aug

Crunchwrap Supreme

If you love Taco Bell’s Crunchwrap Supreme then you will LOVE this… It’s pretty much the best thing EVER!!  Crunchwrap Supreme

Crunchwrap Supreme
Carbs: 16.5g (net) Protein: 18g Fat: 6.75g

1 Xtreme Wellness whole wheat high fiber- low carb tortilla
2.5 oz  chicken,  I made these for my family and put 1 pound of frozen chicken in the crock-pot with a package of taco seasoning and 3/4 cup water in the morning…Makes for an easy dinner idea!
2 tablespoons Tosititos Salsa Con Queso
1/2 tostada, I bought Guerrero brand
1 tablespoon  salsa
1 tablespoon light sour cream
Shredded lettuce as desired


Spread Queso on bottom of tortilla and  add chicken on top Queso.  You might need to break the 1/2 tostada into two pieces and place on top chicken, it will be easier to fold crunchwrap this way.  Add sour cream, salsa and a little lettuce on top tostada.

To fold the crunchwrap, start with the bottom of the tortilla and fold the edge up over the center. Continue to work your way around, folding the  tortilla over the center fillings. There will be a spot left open in the center; cut a small piece of another  tortilla and tuck it in the center, so it’s fully covered.

Spray a large, non-stick skillet with cooking spray. Heat over medium heat. Place crunchwrap seam-side down onto the skillet. Cook for 2 – 3 minutes, or until golden-brown. Carefully, flip over and cook other side until golden-brown.  Serve immediately.

Pregnancy tip:  Add 3 oz. of chicken instead of 2.5 oz. to get a total of 20.5 oz of protein.

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

08 Aug

Tomato Cheese Sandwich

Tomato Cheese Edit

I just had my first Tomato Cheese of the season and I am in heaven!!  I look forward to these every Summer and I am loving all the fresh tomatoes out of (my parent’s :)) garden!

Tomato Cheese Sandwich
Carbs: 25g Protein: 17g Fat: 9g

1 whole wheat sandwich thin (Oroweat)
1 teaspoon low-fat mayo
1-2 tomatoes, sliced
Salt and Pepper to taste
2 slices reduced fat  cheese*
*You can use any kind of reduced fat cheese, I love the Finlandia reduced fat variety pack  from Costco.  It has Colby Jack, Cheddar, Swiss or Havarti.  The Havarti and Swiss have a little less fat then the other 2 kinds so,  if you want to reduce the fat a bit use those.

Spread thin layer of mayo on both sides of sandwich thin, put sliced tomato on top, sprinkle with salt and pepper, place cheese on top and broil in oven until cheese is melted.

05 May

Slow Cooker Taco Chicken

Happy Cinco De Mayo!!!

Celebrate today with this yummy slow cooker chicken taco recipe!

This is an easy slow cooker recipe that is perfect for busy nights or for entertaining.  It’s full of flavor and is a good mix up for chicken tacos.  It’s great  to make at the first of the week and have on hand for the rest of the week.  You and your family will love it!Slow Cooker Taco Chicken

Slow Cooker Taco Chicken


  • 2 pounds boneless skinless chicken breasts
  • 1/2 cup Italian salad dressing (not low-fat)
  • 1 (1-ounce) packet Ranch dressing
  • 1/2 cup water
  • 1 1/2 teaspoons chili powder
  • 1 1/2 teaspoons cumin
  • 1 teaspoon coriander
  • 6-8 cloves smashed garlic
  • 1 tablespoon dehydrated onion
  • Juice of 1 lime
  • Salt to taste
  • Chipotle Tabasco Sauce to taste (optional)


Place all the ingredients except for the lime, salt, and Tabasco sauce in your slow cooker and cook for 5-6 hours on LOW or until the chicken shreds easily with a fork. When done, shred the chicken with two forks and sprinkle with lime juice. Taste and season with salt and Chipotle Tabasco Sauce (it’s smokey and a little milder than the original Tabasco Sauce, so it’s perfect here) to taste.

Chicken Taco
For a complete meal eat:  2 oz of  taco chicken on a Mission whole wheat tortilla,  2 TB salsa, 1 TB light sour cream with a little lettuce and 3 oz baby carrots on the side.  
Macros for complete meal:  Carbs: 32g Protein: 19 Fat: 6g
Chicken Taco 1

Other meals to use the Slow Cooker Taco Chicken:
Healthy Chicken Taco Salad
Loaded Chicken Quesadilla

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

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!!
Peanut Putter Protein  Bites
Macros for 1 bite  (makes 12)  Carbs:  9.8g Protein: 6.7g Fat: 2.4g


  • 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

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

19 Apr

Spring Spinach Salad

I am loving this Spring weather.  I love all the bright colored trees and flowers, it makes me happy!  I am also loving this bright, fresh Spring salad that’s packed with nutrition and flavor.  It’s easy and quick to throw together for yourself or it’s great if you need to bring a salad to a gathering, just double or triple the recipe to make it work for your party. It’s perfect for all occasions!
Spinach Spring Salad
Spring Spinach Salad
Carbs: 32g Protein: 17.5g Fat: 3.25g


  • 1 1/2-2 cups baby spinach
  • 3 oz chicken or turkey,  I cut up my favorite lunch meat,  Hillshire Farm Naturals slow roasted turkey breast from Costco.  You could also use canned or grilled.
  • 1/2 cup strawberries, sliced
  • 1/2 cup blueberries
  • 1/2 cup no sugar added mandarin oranges
  • 1/2 oz reduced fat Feta cheese
  • 2-3 tablespoons Skinnygirl dressing,  you can use any of the  flavors listed: Poppy Seed, Balsamic Vinaigrette or Raspberry Vinaigrette (I used Poppy Seed but they are all yummy!)20160419_140530
Instructions:  Place all ingredients in a medium sized bowl and drizzle dressing on top.
16 Apr

Healthy Slow Cooker Pork Roast Dinner

This is by far the most easy and delicious pork roast I’ve ever made.  Makes for a great Sunday dinner!   Pork is naturally lean, juicy, tender and full of flavor…you can’t go wrong with this slow cooker recipe!Slow Cooker Pork Roast

Healthy Slow Cooker Pork Roast Dinner
Carbs: 34g Protein: 17.25g Fat: 0.3g
Macros are for 150g potatoes, 3 oz cooked pork, 3 oz carrots, asparagus as desired.


  • 2-4 lbs 98% fat free pork sirloin tip roast ( I get mine at Costco, it’s Kirkland brand and  comes in a pack of  4 . Make sure it says 98% fat free…not all pork roast is created equal. :))
  • 1/2 cup water
  • 1/4 cup Skinny Girl Balsamic Vinaigrette dressing (found at Walmart)
  • 1/2 package onion soup mix, dry
  • 4 cloves garlic, minced
  • 1 teaspoon fresh ground pepper


  • potatoes, pealed and diced
  • baby carrots
  • asparagus, as much as desired

Add as many potatoes as desired (or that will fit on top pork in slow cooker).  About 10-15 minutes before you are ready to eat, steam carrots and asparagus to eat on the side.

Place pork roast in slow cooker.  Pour water & balsamic vinegar over pork making sure it all gets wet.  Sprinkle half the packet of onion soup mix on the pork and rub it in well.  Rub minced garlic and black pepper onto pork.  Add potatoes on top.   Set slow cooker on high for 3-4 hours.  Remove potatoes into a serving bowl.  Remove pork and shred with two forks or cut with a knife.   Eat potatoes, carrots and asparagus on the side, salt and pepper to taste.

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