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.
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.
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!
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?
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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?
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!
A few days ago I posted Tyler's brekky in my stories because I get tons of questions about what I feed my kids for breakfast. Matthew is 9 yrs old and my carb kid...he could live on bread, pasta, cereal, oats (this is a new addition) and tortillas forever and life would be good (do we fault him???), so it's a struggle to sneak protein in. I will always opt for high protein options for this reason.
He picked out these “Egg’Wich” bun-less sandwiches at Costco and when I saw they had 17 grams protein, I BOUGHT TWO! However, when it came time to eating them, he realized it’s not a McDonald's Egg McMuffin (with bread on both sides) and can't be bothered to eat it. But, those that know me know we don’t waste food and I don’t make different meals for each family member, my motto is “Eat it or Starve”. Might sound harsh, but my pediatrician taught me this early on in motherhood and Bless Her. I’m so thankful she did.
Tyler (my 13 yr old) loves these and will happily eat the entire box if I let him. I would choose these for my pwn breakfast except "spices" as an ingredient is too vague and could have garlic and onion, which I’m allergic to.
Here's what I look at... NOT THE PICTURE (although that sold Matthew ). Flip it around and see that the first ingredient is EGG and second is Sausage. YAY for both of those being "whole ingredients" and not Sugar or Starches.
Then, the macros. If you're following portion fix containers (if you aren't message me and I can get you started, it makes things super simple and it's how I coach ALL my nutrition clients - macro eating) these are 1R, 1B. 17g protein, 3g carbs, 12g fat, only 1g sugar (and it's not "added sugar" - WIN) and 190 calories. Still low enough calorie to put this on top of Dave's Killer "thins" which gives you another 80 cal, 4g protein, 3g fiber, 3g sugar and only 2g fat. This is a solid breakfast choice and can be ready in 3 min flat from freezer to plate! No one is too busy for that and you're only adding 1Y to the combination!
Life Shake is always a great option and both my boys drink it, but make sure you add additional food to it so you get more calories. Generally you want to eat at least two, or more, containers together for a meal. So adding ½ a banana (I add a full for my 13 yr old and my husband), frozen zucchini, frozen cauliflower, PB2, etc will make it more calorie dense to hold you over. With 20 grams protein, you don’t need to focus on more of that.
Make sure your brekky is enough calories to sustain you until lunch with at least 300 calories.
Click to download!
There’s nothing like the dreaded “Bring your own…” at the end of a summer invite to really get you sweating! What does the host like? What is the theme of the party? Should I bring hot or cold?
Look no further because the ultimate Potluck Recipe Guide is here! Flip through the PDF below to get my favorite summer recipes to serve a crowd. Whether it’s a cookout, birthday party, barbecue or beachy lunch - I think you will find something that you love!
Open the PDF and let me know, what recipe are you excited to try?
Autumn is here (per the calendar, sure doesn't feel that way). With all the time we've spent at home lately, getting out and having some (safe) fun can be rejuvenating. Grab your partner, friends, kids, or even pets, and pick an idea from the list I shared. Let me know what was the most fun and tag me on Insta @eat.sweat.pray!
We've started doing “day dates” so it isn't just movies and dinner all the time, so corn maze, apple picking, and carving pumpkins look fun to me. Normally I'd chose baking, but with all the sugar this season, I'm not brave enough to test my willpower!!
Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that!
Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!
Ingredients
For overnight oats
¾ cup unsweetened almond milk
½ cup dry rolled oats
2 scoops vanilla protein powder (I use Shakeology)
1 small apple, chopped, divided use
2 tsp chia seeds
1 tsp pure vanilla extract
For crumble
1 tbsp chopped pecans, unsalted
1 tbsp dry rolled oats
2 tsp almond flour
1 tsp coconut sugar
1 tsp extra-virgin organic coconut oil
½ tsp ground cinnamon
Instructions
To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.
To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.
In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.
Turkey chili - the perfect meal to pull together on a cool Sunday in the Fall. 😍 Who is with me?! Maybe you can try this tomorrow! This is also a great recipe to make ahead for a quick, high-protein lunch, or to freeze for a busy weekday dinner when you’re too busy to cook!
This recipe has 2 cans of kidney beans… but you can use any beans you like, or ne wild and try 2 different types of beans.
Ingredients
1 tsp olive oil
1 large onion, chopped
1 medium red bell pepper, chopped
1 medium yellow or orange bell pepper, chopped
1 lb raw 93% lean ground turkey
1 (28 oz) can chopped tomatoes
2 (15 oz) cans kidney beans, rinsed + drained
1 tsp chili powder
½ tsp sea salt
Crushed red peppers (to taste, optional)
12 sprigs of parsley, chopped
Instructions
Heat oil in a large saucepan over medium-high heat.
Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is soft.
Add the turkey and cook for 4-5 minutes, or until the turkey is browned.
Add tomatoes, beans, chili powder, salt, and crushed red peppers. Cook, stirring frequently, for 10-15 minutes.
Divide turkey chili into 6 serving bowls and garnish with parsley if desired.
Yield: 6 servings
Ultimate Portion Fix Containers: ½ Green, ½ Red, 1½ Yellow
2B Mindset Plate It: Add a side salad or veggies for a great lunch option.
After you’ve done your actual cooldown, what is your post-workout routine?
For me, I like to make my Recover shake (cools me down, literally) while checking in here! Recover speeds muscle recovery, combats exercise-induced muscle soreness, reduces muscle breakdown, and improves your muscle strength recovery. The fact that it tastes like a Frosty is an added bonus 🤣 If you’re in a rush, you can just “shake” it up in your blender bottle that you got free with your order, but if you have 60 seconds, blending it is OH-SO-GOOOOOOD!!
Here’s my current go-to recipe to cool down post-workout!
Ingredients
1 cup unsweetened almond milk (or soy milk)
1 scoop Chocolate Recover (I use vegan formula so it’s dairy free)
½ large banana (for men, use 1 full banana post-workout)
1 cup frozen cauliflower
1 tsp ground cinnamon
Instructions
Combine almond milk, Recover, banana, cauliflower, and cinnamon in a blender; cover and blend until smooth. That’s so stinking easy, amiright??
Yield: 1 serving.
Portion Fix Containers: 1 Green, 1 Purple, 1 tsp (does not count as a Red if you drink it within 30 m minutes of exercise. any other time it is 1 Red)
2B Mindset: For more information on how to incorporate Beachbody Performance into 2B Mindset, see the “2B Mindset and Exercise” video in the 2B Mindset Program Materials section on BOD - incorporating Recover will vary based on the intensity of the program you’re doing!
The weather continues to get cooler (depending where you are!) and I’m loving this warm Turmeric Latte on cool mornings 😍 This recipe makes 2 servings, so whip one up for you and a loved one!
Ingredients
2 cups unsweetened vanilla almond milk
½ tsp pure vanilla extract
4 tsp honey
1 tsp ground turmeric
¼ tsp ground cinnamon
Pinch of ground nutmeg
Pinch of cardamom
Extra ground cinnamon to sprinkle on top!
Instructions
In a small pot, add almond milk, vanilla, honey, ground turmeric, cinnamon, nutmeg, and cardamom over medium-high heat.
Whisk together and bring ingredients to a boil; then, reduce heat to low and simmer for 3-5 minutes to reduce the mixture, stirring occasionally.
Pour into 2 small mugs, then sprinkle with ground cinnamon.
Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat; be sure to track it.
These are sooo easy and can be modified however you want if there are allergies!
Ingredients:
- 5 cup QUICK oats (old fashioned requires more sweetener IMO)
- 1 cup any Creamy nut 🥜 butter (just make sure it’s clean and there’s no added sugar or oil)
Yogurt, Shakeology powder, loose granola on top! 1.5R, 2Y, 2 tsp
- ¾ cup sweetener of choice (I combined local Honey🍯 and Pure Maple Syrup)
- ½ cup cocoa
- 2 scoops / packets Shakeology (any flavor and either whey or vegan will do)
** if for a kids’ class, you could switch 1 cup of Oats with 1 cup Rice Krispies for a crunch
**other modifications can be diced cranberries, nuts, coconut or chocolate chips. These will require more sweetener to make it sticky enough to hold, so instead swap out ½ cup Oats for these modifications.
Directions:
1. Mix together with a mixer or you’ll get an arm workout too. It doesn’t matter which order you add ingredients, I mix once all are in the bowl.
2. Roll into balls (24-30), or put in a 13x9 pan and make bars (yields ~20-22 bars depending on thickness).
Serve with plain greek yogurt for breakfast (see above) with 2 - 3 balls (these are sweet enough so you don’t need a sweetened yogurt like Vanilla, and then you forgo the additives that aren’t great for you anyways). You can also put additional Shakeology in your yogurt and stir together before topping with loose granola, or crumble a few balls.
For lunch these can be a healthy carb (2-3 balls), or for snack (kids 4-5 balls, adults 2). These are heavier than my 21-Day Fix Granola Balls so I limit these to heavy fitness days like training, or days I work out for longer than 40 minutes.
Let me know how you like them! I find them very kid friendly!
I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!
Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar
Instructions
1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.
Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.
Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.
Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track
This is hands down one of my favorite meals, soooo freaking delicious and scary how simple it was. I like to buy the cauliflower / broccoli rice already made at the store because it’s the same, or less, cost and saves me that much more time.
We are fortunate to live very close to The Fish Factory so fresh sashimi is right at our finger tips. I chose Tuna and Salmon, but they also have Kingfish and Copia (white fish, similar to Kingfish but more fatty) sashimi.
Add any veggies you like, I chose red peppers (highest source of calcium), cucumbers (for crunch), and yellow cherry tomatoes. This is amazing with 1 tbsp Ponzo sauce on top and a dash of lemon or lime, to taste. This pleased everyone!
Tofu tacos, I know you think I’ve lost my mind?! But, stick with me here because they’re pretty delicious! Tofu is super versatile and can stand in for meat in pretty much any dish. In these tacos, the tofu soaks up all the amazing spices and, once it’s cooked, you can’t even tell it’s not meat! If you don’t believe me, try it and decide for yourself!
Ingredients
* 2 tbsp nonfat plain yogurt
* 3 tbsp fresh lime juice, divided use 2 tbsp cilantro, finely chopped, divided use
* 1 medium tomato, chopped
* 1 medium onion, chopped, divided use
* 1 medium jalapeño, seeds removed, chopped (opt)
* 2 tbsp olive oil
* 1 cup assorted vegetables (like sliced mushrooms, spinach, carrot slaw)
* 1 (14-oz) package firm tofu, crumbled
* 3 cloves garlic, crushed
* 1 tsp chili powder (or chipotle seasoning, habanero seasoning, or cumin)
* 4 (6-inch) whole-wheat tortillas, warm
* 1 cup shredded romaine lettuce
Instructions
1) Combine yogurt, 2 tbsp lime juice, and 1 tbsp cilantro in a small bowl and mix well. Set aside.
2) Combine tomato, ¼ onion, jalapeno (if desired), and remaining 1 tbsp cilantro in a small bowl and mix well. Set aside.
3) Heat oil in a large nonstick skillet over medium-high heat. Add the remaining ¾ onion; cook, stirring frequently, until translucent (about 3-4 minutes).
4) Add vegetables and cook, stirring frequently, until crisp (about 4-5 minutes).
5) Add tofu, garlic, and chili powder. Cook, stirring frequently, until tofu is lightly browned and veggies are tender crisp (about 3-4 minutes).
6) Add remaining 1 tbsp lime juice and reduce heat to medium low - bring to a gentle boil. Remove from heat.
7) Top tortillas evenly with lettuce and tofu mixture. Drizzle with yogurt sauce and serve with tomato salsa.
Yields: 4 servings
Portion Fix Containers: 1 green, ½ red, 1 yellow, 1½ tsp
2B Mindset Plate It: Add a side salad or more veggies to make a great lunch!
Meat substitutes like tofu - yay or nay? Got a recipe you love? Share below!
