All your favorite Big Mac toppings with a whole heck of a lot less calories!
Ingredients
Cheese
Iceberg lettuce
Tomato
Diced onion
Pickles
Ground beef
Avocado
Mac sauce:
1 cup Greek yogurt
2 tbsp apple cider vinegar
1/2 cup diced onion
1 tsp mustard
What else would you add? Or would you just eat the burger??
I love a recipe that I can prep early in my week and look forward to all week long! This recipe is one of those You can pair this chicken with stir-fried vegetables , cauliflower rice, vegetable noodles , or rice of your choice to make a complete meal! Simple!
Ginger Shiitake Chicken
Serves 2
Ingredients
Parchment paper
Nonstick cooking spray
2 raw chicken breasts, boneless, skinless
Paper towels
½ tsp. garlic powder
½ tsp. onion powder
4 cups thinly sliced shiitake mushrooms
4 green onions, thinly sliced, green and white parts separated, divided use (I omit these because of onion allergy)
4 cloves garlic, finely chopped (and these )
1 (1-inch) piece fresh ginger, finely chopped
1 cup whole milk (5%) plain Greek yogurt
2 Tbsp. reduced-sodium soy sauce
1 medium lime, juiced
¼ cup chopped fresh cilantro
Instructions
1. Preheat oven to 425° F. Line a large baking sheet with parchment paper. Heat a cast-iron (or nonstick ovenproof) skillet over medium-high heat; lightly coat with spray.
2. Pat chicken dry with paper towels. Season all over with garlic powder and onion powder. Add chicken to skillet; cook for 3 minutes. Flip; place skillet (with chicken) in oven. Bake for 13 to 15 minutes, or until a thermometer inserted in thickest part reads 165° F.
3. While chicken bakes, heat a large nonstick skillet over medium-high heat; lightly coat with spray. Add mushrooms; cook, stirring occasionally, for 4 to 5 minutes, or until browned and tender. Add white parts of green onions, garlic, and ginger; cook, stirring frequently, for 1 minute, or until fragrant. Remove from heat. Add yogurt, soy sauce, and lime juice; stir until well combined.
4. Place chicken slices on top of your base; divide mushroom sauce evenly over chicken. Garnish with green parts of green onions and cilantro. Enjoy!
Macros: 2 Green, 1 Red, 1 Blue, 1 tsp.
Are you team leftovers or like to cook fresh each night? I’m 1000% team leftovers!!!
Hot Honey Coconut Protein Bites
Ingredients
½ cup clean Peanut Butter (no added oils or sugars)
¼ cup Hot Honey
½ cup Shredded Coconut
1 Scoop Vanilla Life Shake
Roll in shredded coconut for a tasty twist on protein. This is great for parties, snacks or dessert. Sneak protein anywhere you can! All my clients come to me lacking protein, but overly consuming carbs. Carbs aren’t the enemy, but protein isn’t either!
I don’t know about your pantry, but we always have beans and legumes in there. High in fibre (12.5g per cup), some protein and great source of carbs.
Chickpea salad
Ingredients
3 Tbsp extra virgin olive oil
3 Tbsp lemon juice, from 1 large lemon
1 TBSP red wine vinegar
1 garlic clove, minced
sea salt & black pepper
1 ½ cups cherry tomatoes, halved
1 Cucumber, halved & sliced
15 oz chickpeas or garbanzo beans, drained & rinsed
½ medium red onion, thinly sliced
1 avocado, cubed
goat cheese or feta cheese, to taste
Pair with 4 oz chicken or steak, 3 soft boiled eggs or baked tofu and a bed of greens and you’ve got yourself a balanced meal with over 30 grams protein! Remember 20 grams is the minimum needed for muscle protein synthesis!
Who’s going to try this? This is perfect for vegetarians, you don’t have to add any animal protein to this!
These were such a hit in my Wellness page on FB (Join here if you aren’t in it already that I am sharing the graphic here so you can download it. You will want this on repeat!
Ingredients:
4 large bananas
1/2 cup coconut sugar
1/2 cup coconut oil
2 eggs
1/2 cup of oat flour
1 1/2 cups of Salted Caramel Protein Powder (order here if you don’t have this)
1/2 tsp of baking soda
1 tsp of baking powder
1 tsp of pure vanilla extract
1 cup of sourdough starter
1/2 cup of nuts (optional)
1/2 cup of chocolate chips (optional)
Instructions:
Preheat oven to 350 F
Mash bananas. In a mixer, cream bananas with sugar and coconut oil.
Beat in eggs, flour, protein powder, baking soda, baking powder, vanilla extract and sourdough starter.
Stir in nuts and chocolate chips if using.
Pout butter into muffin tin and bake at 350 F for 15 minutes.
Overnight oats have so many benefits… great carb source that will fill you up rather than have you starving 2 hours later (like rice for example). It also can be Gluten Free and protein can be added without changing much add all. I like adding 3 TBSP Egg Whites or 1-2 scoops Life Shake for added protein so it’s a complete macro meal!
Try this!
Ingredients:
½ cup old-fashioned oats
½ cup milk of your choice
¼ cup canned pumpkin puree
2 scoops of Salted Caramel LifeShake (or Vanilla and use caramel extract)
½ tsp ground cinnamon
Opt toppings: chopped pecans, pumpkin seeds or a dollop of Greek yogurt
Directions:
In a mason jar, combine oats, milk, pumpkin puree, cinnamon, LifeShake.
Stir well to combine all the ingredients until the mixture is smooth.
Cover the jar with a lid & refrigerate overnight (or for at least 4 hours) to allow the oats to soften and the flavors to meld.
In the morning, give the oats a good stir and add your favorite toppings, such as chopped pecans, pumpkin seeds, or a spoonful of Greek yogurt.
Enjoy chilled, or you can warm it up in the microwave for 30-60 seconds if you prefer a warm breakfast.
Cottage Cheese Banana Oatmeal Protein Pancakes
If you are on Instagram at all, you’ve seen it’s trendy to cook with cottage cheese now and a super easy way to add extra protein to your food and it usually goes undetected! Try for yourself and report back!
Yields 3-4 pancakes - let me know if you make this!
Ingredients:
½ cup old-fashioned rolled oats, gluten free if desired
½ medium banana
½ tsp vanilla extract
1 tsp baking powder
½ tsp cinnamon
1 egg
¼ cup low fat cottage cheese
Optional add-ins/toppings: Fresh berries, chocolate chips, peanut butter
Instructions:
Place all ingredients in a blender/immersion blender and blend until completely smooth, about 30 seconds.
Lightly coat a large nonstick skillet with grass fed butter and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside.
Yields: 14 cookies
These cookies taste just like their namesake! Lots of sweet carrots coupled with the hearty oats and cinnamon makes them absolutely irresistible. Store leftovers in an airtight container on the counter for up to a week… If they last that long
Ingredients:
1 cup instant oats
¾ cup whole wheat flour (or GF*)
1 ½ tsp baking powder
1 ½ tsp ground cinnamon
⅛ tsp salt
2 tbsp coconut oil or unsalted butter, melted and cooled slightly
1 large egg
1 tsp vanilla extract
½ cup pure maple syrup
¾ cup peeled & grated carrots ~1 small - medium
Directions:
1. In medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the carrots. Chill dough 30 minutes. (If chilling longer, cover with plastic wrap, ensuring it touches the entire surface of cookie dough.)
2. Preheat oven to 325°F, and line a baking sheet with a silicone baking mat or parchment paper.
3. Drop cookie dough into 14 rounded scoops on the baking sheet. Flatten slightly using a spatula. (They don't spread much) Bake at 325°F for 12-15 minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.
Will you try these? What tweaks would you make? I love carrot cake without nuts so I really like these!
Ohhhh the sweet smells of fall! I heard a poll on th radio the other day… ar you pumpkin spice or apple cinnamon?? I didn’t even know this was a question, but now I’m curious; which are you???
A) PUMPKIN SPICE
B) APPLE CINNAMON
Either way, try these overnight oats and see what you think! And report back, I love knowing if these are a hit in other households, or just mine ;)
Ingredients:
½ cup old-fashioned oats
½ cup unsweetened almond milk (or any milk of choice)
¼ cup canned pumpkin puree
1 tbsp chia seeds
1 tbsp maple syrup (or honey)
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger
Pinch of ground cloves
½ tsp vanilla extract
Opt toppings: chopped pecans, pumpkin seeds, fresh fruit, or a dollop of Greek yogurt
Directions:
In a mason jar or small bowl, combine oats, almond milk, pumpkin puree, chia seeds, maple syrup, cinnamon, nutmeg, ginger, cloves, and vanilla extract.
Stir well to combine all the ingredients until the mixture is smooth.
Cover the jar or bowl with a lid or plastic wrap and refrigerate overnight (or for at least 4 hours) to allow the oats to soften and the flavors to meld.
In the morning, give the oats a good stir and add your favorite toppings, such as chopped pecans, pumpkin seeds, or a spoonful of Greek yogurt.
Enjoy chilled, or you can warm it up in the microwave for 30-60 seconds if you prefer a warm breakfast.
Life is full and it is BUSY!! if you don’t feel this way, I’m sort of jealous and also feel like you might be missing out! I find between juggling work, workouts, sports, school pickup or family commitments, it's easy to reach for something quick but unhealthy or just carb loaded, but Shaklee Snack Bars are my go-to solution for a nutritious protein boost without ruining my next meal!
High-Quality Protein: Each Shaklee Snack Bar is packed with premium protein to help stay energized, muscle recovery, stay fuller longer, and support overall health.
Nutrient-Rich Ingredients: These bars are made with wholesome ingredients that not only provide protein, but also deliver essential vitamins and minerals. No artificial additives either. I call them “nasties”
Delicious Flavors: Shaklee Snack Bars come in 4 flavors: cherry almond, toffee crunch (my son’s favorite), peanut butter crisp (my favorite and good with a few chocolate chips too), chocolate & coconut.
Convenient Packaging: Designed for busy lifestyles, they’re individually wrapped so toss in your purse, car, gym backpack, briefcase or lunchbox. You can enjoy a healthy snack at work, after a workout, or while running errands, but if you’r not prepared, all the sudden Crumble Cookies looks really darn healthy! lol
Balanced Nutrition: These bars provide a perfect balance of protein, carbohydrates, and healthy fats, making them an excellent option for pre- or post-workout fuel. They help replenish your energy levels and support muscle recovery after exercise.
Which flavor will you choose? 10 per box so grab two! DM me for a 20% coupon code!
It’s the WEEKEND!!! But really, mocktails are great for any day of the week because they’re alcohol free so no missing meetings the next day or feeling sluggish! Meet the Lucky Matcha Mocktail, a deliciously minty and citrusy green tea drink that will leave your taste buds feeling charmed. And this is super festive this time of year! report back if you try this!
Ingredients:
• 1 packet, Matcha Energizing Tea
• 1 cup hot water
• 1 tsp maple syrup
• 1 tbsp lime juice
• 2 lime slices, extra for garnish
• 3-4 mint leaves, extra for garnish
• Ice
Directions:
In your glass, muddle the mint leaves and lime slices.
In a separate cup, add your Shaklee 180 Energizing Tea in hot water. Let it combine and cool.
Add maple syrup, lime juice, and ice to the serving glass. Garnish your serving glass with additional mint leaves and lime slices.
Pour your matcha tea mix into your serving glass. Stir, garnish, and enjoy!
In today's fast-paced world, finding a nutritious meal that fits with busy lifestyles can be challenging. Enter Life Shake, the perfect solution for those seeking convenience without compromising nutrition. Packed with a balanced blend of plant-based protein, healthy carbohydrates, and beneficial fats, Life Shake is designed to be your go-to meal replacement.
Complete Nutrition: Each serving of Life Shake contains 20 grams of protein, the minimum required for Muscle Protein Synthesis (MPS). Those looking to maintain or build muscle, support weight loss, or simply enjoy a nourishing meal, this is your meal ticket, literally. And no artificial ingredients.
Balanced Macros: Life Shake doesn’t just stop at protein. With the right balance of carbs and fats, it provides sustained energy throughout the day and helps fuel you for a workout, or help you recover afterwards..
Easy to Prepare: No more complicated recipes or time-consuming meal prep. Just mix Life Shake with 1 cup water or your favorite milk alternative (I like SILK unsweetened almond milk), and you’ve got a delicious meal ready in seconds. It’s perfect for busy mornings, quick lunches, or nutritious snacks. I love to blend mine with a banana, 1 TBSP Nut butter (I usually use peanut butter) and 1 cup ice.
Versatile Flavor Options: Life Shake comes in a variety of flavors, all equally amazing. We have creamy vanilla to rich chocolate, to fruity strawberry.
Dietary-Friendly: Whether you're vegan, gluten-free, or simply looking to reduce your intake of animal products, Life Shake fits seamlessly into your dietary preferences.
Incorporating Life Shake into our daily routine is convenient, helps us hit our Macros and is budget friendly. When my husband doesn’t grab a shake, he tends to spend $11-13 on breakfast at work. This is $4 blended or even less with just Almond Milk.
Let me know what questions you have or if you want to try this for 35% off, reach out.
Planning breakfasts that feed a crowd and are easy to grab and go is what I plan for because I never know when a random sleepovers will happen, or I’ll be rushed and short on time. Here are some of my favorite breakfast planning tips:
Don’t be afraid of repeating - I like to plan two recipes for breakfast and alternate them throughout the week. Simple!
Remember carbs + protein in the morning to keep you fueled all day.
Make it delicious, not depriving. You want to wake up looking forward to your meals!
Here is a breakfast I have on repeat often, especially in the mountains . Is it just me or does oatmeal & mountains go hand in hand?
.
No-Cook Swiss Oatmeal
Serves: 4
Ingredients
2 cups dry old-fashioned rolled oats, gluten-free
3 ½ cups unsweetened almond milk
3 ½ cup reduced-fat (2%) plain Greek yogurt
2 tsp. pure vanilla extract
2 tsp. ground cinnamon
2 cups chopped strawberries
1 large banana, chopped
1/4 Tbsp. sliced raw almonds
Instructions
Place oats, almond milk, yogurt, extract, cinnamon, strawberries, banana, and almonds in a medium bowl; mix well. Soak, covered, in the refrigerator overnight. Divide evenly into 4 mason jars or plastic containers to grab and go each morning.
What’s your breakfast plan for the week?
Level up your nutrition game with high protein, or less sugar recipes, like this Truffle-Like No Bake Brownies. I promise you can sneak protein in, in so many ways and no one will notice.
Servings 12
Ingredients
12 large pitted medjool dates
½ cup clean nut butter (means no added sugar or oil)
¼ cup unsweetened cocoa powder
¼ tsp. sea salt (or Himalayan salt)
¼ cup dark chocolate chips (but no one is the boss of you :) - you measure that with your heart)
¼ tsp. extra-virgin olive oil
¾ tsp. flakey salt
Instructions
1. Add dates, almond butter, cocoa powder, and sea salt to a food processor; cover. Process until smooth.
2. Line an 8 x 5-in. loaf pan with parchment (leave a little hanging over the sides to lift the brownies out); press date mixture evenly into pan. Freeze for 30 minutes.
3. While the mixture is freezing, add chocolate chips and oil to a heatproof bowl; set over a pan of simmering water. Stir occasionally, until chocolate is fully melted; set aside.
4. Remove pan from freezer; top with melted chocolate. Sprinkle with flakey salt.
5. Let chocolate set for 1 minute; lift brownies out of pan. Cut into 12 equal pieces.
Quite often I feel like my personal training clients are trying to sell me on how healthy they are. “I eat tons of protein” “I love eggs” and so on and when we deep dive into their nutrition we realize, they don’t in fact get even close to the amount of protein they need. Did you know it takes at least 20 grams of protein to even hit Muscle Protein Synthesis? So if you’re grazing all day, always hungry or thinking about food, you’re body is probably looking for fuel and finding your muscles as the source of protein! When your body thinks it’s not getting enough nutrients, it holds on to the fat and actually STORES IT! omggg no thank you! Take this quick eval and reach out with the results. Email me HERE!
In addition, review your medicine cabinet and see if you even need ½ of what is in there. This assessment takes 3-5 minutes and walks through questions based on your age, screen time, activity levels, stress levels, etc, you can upload blood work, Ancestry.com results and Meand23.com results. It’s very far and completely free! Take ASSESSMENT HERE.
Well we all survived Valentine’s Day and are better for it… we know Spring Break is on the way and Easter will be right there with it. Something about putting shorts and a bikini on is more motivating for people than February when we are all bundled up still filling up on sweets, soups and wayyyy to make carbs!
These are delicious, family friendly and crowd pleasers so double them for your next party, they’ve been a hit every time I’ve served anything from this e-book!
Share in the comments what you make and how delicious they were!
Remember for protein, you can use any brand 42 grams of powder (soy or plant based) but it can’t be whey, it just doesn’t turn out the same. If you need help with them, email me. Can’t wait to see what you make!
Enjoy & make these stat. They are mouth watering good and I’ve loved everything I made so far. Let me know what your favorite meal is!
Make sure you use a great protein powder that has:
1) Leucine (Essential Amino Acid) - helps improve metabolism, burn fat & build lean muscle.
2) 20 grams or more Protein - super important’ 20 grams is the baseline for Muscle Protein Synthesis which means you want your body to burn fat for energy, NOT muscle!
3) Be Organic, NonGMO, GF and have DF options if you need that.
These protein recipes have been our saving grace on so many rushed mornings when we needed a quick breakfast, snacks after school or on excursions during the day, or when you start getting hangry and need a quick hail Mary! There are many options so you’re sure to find one you love!
When shopping for a protein powder, pick a shake that has:
1) Leucine (Essential Amino Acid) - helps improve metabolism, burn fat & build lean muscle.
2) 20 grams or more Protein - super important’ 20 grams is the baseline for Muscle Protein Synthesis which means you want your body to burn fat for energy, NOT muscle!
3) Be Organic, NonGMO, GF and have DF options if you need that.
you don’t want to undo all your hard work at the gym and you want as many muscle gains as you can, especially as you age. Interesting fact, many seniors cannot eat enough protein so doctors suggest they use a protein shake to help boost their levels and keep bone loss and muscle loss at bay. I love Life Shake and it’s served our family well even though we have different goals between my high school rugby player, my 10 yr old son, my husband and I. I love that there are so many proteins to choose from and Whey, Soy or Plant Based sourses. Let me know if you have any questions!
Which recipe is your favorite??
Complete this for FREE, download here and we can discuss!
When it feels like too much and you want to throw in the towel, move away, sell everything and / or start a new life - teach your inner child to take a deep breath and know 1) that you are loved, 2) you are good enough and 3) you are safe to relax. Your brain and body will remember these queues if you adopt this thought process and continually practice this. Studies show it takes 21 days for a new habit to become solid enough to not have to think before leaning in on it. Hopefully you don’t experience negativity every day, so assume this could take 2-3 months.
When something negative happens, it triggers an emotional reaction based on experiences in the past and sends a signal to our nervous system that we don't trust ourself, or the situation, so we self medicate with unhealthy habits (alcohol, excessive work, sex, food cravings, binging, insert others here _____).
Recognizing this and creating a healthy habit to replace the unhealthy habit will significantly change your life. For example, giving up alcohol will likely add another negative habit unless replaced with something at the same time of change. (ie giving up wine and replacing w/ tea doesn’t create a void in that space).
2023 was a year of searching, prayer and becoming a new version of myself, The healthy, happy, strong person ‘I thought I was,’ got buried by an injured shoulder requiring Cortisone shots, an injured hip requiring surgery and 6 month recovery, Shingles on my face and Pififormis Syndrome w/ 6 months of no weight lifting. I felt anything but strong, happy or sexy, I gained weight, my mood was low and I literally couldn’t do “fun mom” things anymore. I HATE saying “I can’t do that”, but that was my new life. I had to pivot, lean in on journaling, prayer, my small group at SBPC and cry a lot.
This prayer-filled journey led me to exactly where I'm supposed to be, turning my pain into my purpose, being a more empathetic trainer, prioritizing protein and macros to lose the weight and helping others do the same and growing my Shaklee business in ways I never dreamed! I earned a 2024 Kia SUV, earned multiple all expense paid trips (w/ car, meals, lodging, airfare, tips all included) and incredible gifts from Apple, Lululemon, and more.
We all have greatness within, your body has infinite potential, it's our mind we have to convince.
Healing is open to all of us, it won't be perfect, it's a life long journey, BUT FRIEND, IT IS POSSIBLE!!
Exercising / moving daily, eating whole foods, eliminating alcohol, sugars and toxins, setting boundaries, getting quality sleep, learning to say NO to what doesn’t serve you are all KEY. Progress is often slow, but with consistency, our actions will produce the desired outcomes,
Small achievements turn into BIG success.
Using the SMART method you will be able write goals that meet all of these criteria, and push you towards living your best life.
SMART GOALS
S: Specific
M: Measurable
A: Achievable
R: Relevant
T: TIME-BOUND
Learn more about SMART GOALS in my FREE workbook above.
YOU are in the drivers seat, do not let the cruise control take over. The windshield is bigger than the rearview mirror for a reason, we're not looking back, FULL STEAM AHEAD!
Ohhhhh if you like pumpkin , or fall , or happiness … you’ll be making these STAT!!! The best part of this is you can make it ahead of time and it serves a crowd. This would be perfect on Thanksgiving morning to start the day with a high protein breakfast, that’s also healthy. Remember, all high protein isn’t a good option, look at the rest of the macros!
Pumpkin Baked Oatmeal
Ingredients:
½ tsp Ginger, ground
1 cup Pumpkin puree
1 Egg
1½ c cups Rolled oats
4 scoops pumpkin plant based life shake
¼ cup Maple syrup
1 tsp Baking powder
¼ tsp Cloves, ground
¼ tsp Nutmeg, ground
½ tsp Salt
1 tsp Vanilla extract
¼ cup Pecans (opt, I omitted b/c my son & I don’t like the texture)
1 tbsp unsweetened apple sauce (replaces butter )
2 cups of choice (we use unsweetened almond SILK milk)
let me know if you’ll make this and report back how you liked it! I love feedback!
