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.

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

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


  • 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.

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.

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.

29 Jul

7 Layer Bean Dip

When you’re craving 7 Layer Bean Dip and you want to stay on track for the day…
7 Layer Bean Dip
7 Layer Bean Dip Meal
Carbs: 34g(net  carbs)  Protein: 16.5g Fat: 5.75g  
*Macros for just 7 Layer Bean Dip Cup below.


  • 1/4 cup no fat traditional refried beans
  • 1 tablespoon wholly guacamole
  • 1 tablespoon light sour  cream
  • 2 tablespoons salsa
  • lettuce as desired, chopped
  • 1 tsp shredded cheese
  • grean onions as desired, chopped
  • 18 Good Thins simply salt rice crakers (Nabisco)  I found these at Winco but I am sure any rice cracker will be similar.
  • 2 oz lunch meat

Layer beans, guacamole, sour cream, salsa, lettuce, cheese and green onions in a small bowl or cup.  Eat rice crackers with dip and enjoy lunch meat on the side.

*Macros for 7 Layer Bean Dip cup only:
Carbs: 8g (net carbs) Protein: 4.5g Fat: 3.75g

Pregnancy tip:  Add 1 more oz of lunch meat to get more protein.  That would take the total protein to 21.5g.

07 Jun

Peanut Butter and Jelly Sandwich

I am loving powdered peanut butter more then my normal lately.  I have found some fun recipes to use it in but, sometimes a good ol’ peanut butter and jelly sandwich hits the spot! IMG_20160503_141332

Peanut Butter and Jelly
Carbs: 35g (net 28g) Protein: 17g Fat: 5g


  • 1 whole wheat sandwich thin
  • 2 tablespoons powdered peanut butter
  • 1 tablespoon water
  • 1 tablespoon jam/jelly
  • 1 light string cheese

Instructions:  Mix powdered peanut butter with water.  Spread peanut butter mixture and jam on sandwich thin.  Eat string cheese on the side.IMG_20160503_141417Here’s a few more recipes that also use powdered peanut butter.  You will love them all!!

Peanut Butter Banana Protein Shake
Peanut Butter  Protein Bites 
Creamy Peanut Butter and Caramel Apple Dip  
Peanut Butter and Apple

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


  • 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

23 May

Turkey Sandwich and Veggies

Sometimes just a turkey sandwich and veggies hits the spot.  I have been loving this lately!Turkey Sandwich
Turkey Sandwich and Veggies
Carbs: 30g Protein: 17.5g Fat: 3.25g


  • 1 whole wheat sandwich thin
  • 1/2 tablespoon light mayo
  • mustard, as desired
  • 2.5 oz turkey or chicken lunch meat
  • carb free veggies as desired (lettuce, pickles, tomatoes, cucumbers, peppers, ect. )
  • 3 oz  baby carrots

Instructions:  Spread mayo and mustard evenly on top and bottom half of bread, layer meat and veggies in between and enjoy.  Eat carrots on the  side.

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