02 Aug

Peanut Butter Banana Protein Shake

One of my all time Summer favs!
PB2 banana shake

Carbs: 32.5g (net carbs) Protein:17 g Fat: 5 g

• 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.

23 Apr

Apple and Peanut Butter Combo

This is a perfect  quick combo for those busy days when you seem to be on-the-go all day!  I ran home in between errands today and made this.  It will fill you up and keep you on track with your macros!
Apple and Peanut Butter Combo
Carbs:30g Protein: 16g Fat:5.5g


  • 1 medium sized apple, sliced  OR you could eat a medium sized banana if you prefer that over the apple
  • 4 tablespoons powdered peanut butter (PB2 or PBfit)
  • 3 tablespoons water
  • 1 light string cheese

Instructions:  Mix powdered peanut butter and water together.  Dip apple slices or banana in peanut butter.  Eat string cheese on the side.  I also like to eat my string cheese and apple at the same time.  It’s a great combo!

For those on our 12 Week Get Fit Program you can use this combo as a meal replacement or message me if you need help adjusting the macros.

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

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

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

• 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
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!


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


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

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

19 Sep

Easy On-The-Go Meal Ideas

In a hurry in the morning or need a quick meal during the day while you are on the run? Here are two easy on-the-go meal ideas.  Both are found at Walmart.

One of the keys to success is to be prepared so when you are in a hurry and don’t have time to fix a meal you have options that you can grab and go.


Carnation Breakfast

Carbs: 28 grams Protein: 15 grams Fat: 6 grams

Fair Life Choc Milk (Guilt free Choc Milk:))

Carbs: 19 grams Protein: 19 grams Fat: 6 grams

You could add a small serving of fruit with the Fair Life to get more carbs.

18 Sep

Chicken Salad Pita


  • 1/2 Papa Pita Whole Wheat Pita Bread
  • 1 4oz cup Cranberry Almond Chicken Salad (Bought at Costco)
  • Lettuce as desired

This is a yummy, easy and quick meal idea.  Just add the lettuce and Chicken Salad to pita and you have your meal.

Carbs: 25 grams Protein:16.5 grams Fat: 4.25 grams


08 Sep

XMProtein Strawberry Shake

This is so refreshing, 100% clean and nutritious!  To read why I love XMProtein and to see all the benefits of using it click here to see previous post.

20150908_111907 20150908_113441

  • 2 scoops XMProtien Powder
  • 1 cup unsweetened almond milk
  • 1 1/4 cups frozen strawberries

Mix all ingredients in the blender.

Carbs: 31 grams Protein: 21 grams Fat: 5 grams


13 Aug

Tuna Sandwich


Tuna Sandwich
Carbs: 27.3 grams Protein: 16 grams Fat: 6 grams

• 1  whole wheat sandwich thin (Oroweat)
• 1/4 cup tuna in water
• 1 tablespoon light mayo
• Medium sized  pickle, cut up
• 1/3 cup grapes or 100 grams of apple

Mix tuna, mayo and pickles together, place on bottom half of the sandwich add top half of sandwich thin,  enjoy fruit on the side.




13 Aug

Strawberry Banana XMProtein Shake


1 cup unsweetened almond milk

1 cup frozen strawberries

1/2 frozen banana

5 raw almonds OR 1 tsp of coconut oil, to give it a coconut flavor and make it more creamy

2 scoops XMProtein

Mix all ingredients in blender and enjoy!

Carbs: 29 grams Protein: 21 grams Fat: 5.5 grams

13 Aug

Dannon Greek Light and Fit Yogurt and Granola

If you are not a fan of Choboni Greek yogurt try Dannon Greek Light and Fit yogurt.  It only has 8 carbs so you can add 1/4 cup Bear Naked Fit granola…makes for a yummy snack!  I add 5 almonds to get the right amount of fat grams.

1 Dannon Greek Light and Fit  yogurt

1/4 cup Bear Naked Fit Granola (Found at Walmart by the cereal, the packaging has changed since this photo.  The new package is orange and blue)

5 raw almonds

Mix almonds and granola in yogurt

Carbs: 30 grams Protein: 16 grams Fat: 5.5 grams


01 Aug

Chicken and Choices



I don’t eat out very often but when I do I like to make healthy choices allowing me to  stay on track with my Fitness Goals. Here’s what my meal looked like while at Chik-Fil-A with the kiddos.

1/2 order Small waffle fry

8 Piece Grilled Chicken Nuggets

9 oz Diet Lemonade (Kids Size)


Cal 305 Carb 26 Fat 11 Protein 24

So, this is really not bad when it comes to my alloted Macro amounts for the day. But it is quite a bit higher in Fat than I usually consume in a single meal, which is 4 grams. That’s ok, because I’ll adjust my fat intake on the next meal which will allow me to hit my correct Macros for the entire day. How I will reduce the fat in my following meals is by consuming Lean meat like Chicken breast, Tuna or Tilapia along with a side of steamed Broccoli. If your also thinking, “WOW, I would still be starving after eating that amount of food!”, you need to know that I will be eating again in 2-3 hours. (I eat 6 meals per day)  The smaller meal portions are just right when you are eating so often. Following this recommended nutrition plan from our Trainer Ryan never leaves me feeling overly full and uncomfortable. I just enough to fuel my body and give me the energy I need to accomplish my daily tasks. The smaller amounts of food spread out also help me with digestion problems I experienced in the past. This way there is very little for my body to breakdown and it’s able to use it correctly for fuel instead of turning to fat.

01 Aug

Meal Prep

IMG_0915 IMG_0913 IMG_0914

Most people are busy and don’t have time to grill up  fresh, juicy, chargrilled chicken breast everyday. A great way to save time and avoid making impulse eating decisions is to grill an entire package of chicken at once, dice or shred, weigh and store in individual baggies for easy on the go meals. It eliminates a lot of repedative prep and clean up that is not necessary.  When you are following a specific diet and working towards achieving physical goals it is very important to weigh or measure your food to ensure you are accuratuly consuming the recommended amounts of Protein, Fat and Carbs in your diet . It took me 30 minutes to grill and chop the chicken but saved me hours of work later in the week.

30 Jul

Salt and Vinegar Cucumbers


When you need a crunchy snack but don’t want a compete meal here is a great option.

*Buffalo Wild Wings Salt & Vinegar seasoning can be found on Amazon.

For a complete meal combine this with:

1 string cheese

3 rice cakes

1 *Carbmaster yogurt

1/2 cucumber with Salt & Vinegar seasoning

*Carbmaster yogurt found at Smith’s

Cal 232 Carb 34 Fat 2 Protein 16




25 Jul

Chobani and Kashi GO LEAN

1/3 Cup *Kashi Go Lean

1 Fat Free Choboni yogurt (any flavor)

8 raw almonds

Mix Kashi and almonds in with your Choboni and enjoy an easy on-the-go meal.

*found at Walmart and most grocery stores in the healthy cereal section

Carbs-36g Protien-20g Fat-6g

Thanks Kris for sharing!

25 Jul

Chicken Salad Sandwich

Chicken Salad Sandwich

Carbs: 30g Protein: 20g Fat: 6.75g

• 3 oz canned chicken
• 1 tablespoon light mayo
• ½ cup grapes, sliced
• 1 green onion, chopped
• lettuce as desired
• 1 whole wheat sandwich thin

Instruction(s): Mix first 4 ingredients together. Place lettuce and chicken mixture in between the sandwich thin.

Menu Title