Skinny Chocolate Chip Protein Cookies

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Skinny Chocolate Chip Protein Cookies

Yep, you read that right - skinny. chocolate chip. protein. cookies. BEST THINGS EVER!

Prep time: 5 minutes

Cook time: 10-15 minutes

Serves: 8

Serving size: 1 cookie

Macros for one serving: 4C 1.5F 4P 46Cal

Macros for entire batch (8): 37C 12F 35P

INGREDIENTS

60g unsweetened apple sauce

30g protein powder (I use PESCience Gourmet Vanilla)

1 tsp vanilla extract

1/4 tsp baking powder

1 egg

30g quick oats

14g coconut flour

stevia to taste

7g mini chocolate chips

INSTRUCTIONS

1.   Preheat oven to 350 degrees.

2.   Combine all ingredients in a bowl except for chocolate chips.

3.  Scoop 8 balls onto a sprayed cookie sheet.

4. Place chocolate chips evenly on all cookies. 

5.   Bake for 10-15 minutes.

 

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BBQ Chicken Flatbread

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BBQ Chicken Flatbread

Oh flatbread, you're my favorite! The perfect meal to fulfill your pizza craving, and with these macros you can eat the whole thing!

Prep time: 15 minutes

Cook time: 10-12 minutes

Serves: 1

Serving size: Entire flatbread

Macros for one serving: 28C 5F 40P 312Cal

INGREDIENTS

1 Flatout Light Bread (any flavor)

1/3 cup (42g) fat-free mozzarella cheese

1 Tbsp. BBQ sauce

3 oz shredded cooked chicken

.5 oz red onion

Crushed Red Pepper Flakes (optional)

INSTRUCTIONS

1.   Preheat oven to 400 degrees.

2.   Prepare a pizza pan by spraying it with cooking spray.  Place your Flatout bread directly on the pan, or on foil, and top with BBQ sauce.

3.   Then add the mozzarella cheese

4.   Add chicken.

5.   Add red onion.

6.   Bake in the oven for 10-12 minutes until the cheese is melted and the crust has browned.  Move it to a cutting board to slice

7.   Top with crushed red pepper.

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Spinach Chicken Alfredo Flatbread

Spinach Chicken Alfredo Flatbread

My mouth waters just looking at this picture! This flatbread is beyond tasty, and the fact that you get to eat the whole thing for those macros makes it even better.

Prep time: 15 minutes

Cook time: 10-12 minutes

Serves: 1

Serving size: Entire flatbread

Macros for one serving: 29C 5F 35P 301Cal

INGREDIENTS

1 Flatout Light Bread (any flavor)

1/3 cup (42g) fat-free mozzarella cheese

3 Tbsp. Bertolli Light Alfredo Sauce

A handful of spinach, sliced chiffonade-style

1.5 oz. pre-cooked chicken (I used Foster Farms)

2 Tbsp. sun dried tomatoes, julienned

1/8 cup red onion, sliced

3 roasted garlic cloves, sliced

Crushed Red Pepper Flakes (optional)

INSTRUCTIONS

1.   Preheat oven to 400 degrees.

2.   Prepare a pizza pan by spraying it with cooking spray.  Place your Flatout bread directly on the pan, or on foil, and top with alfredo sauce.

3.   Then add the mozzarella cheese

4.   Add your garlic and onions.

5.   Add chicken.

6.   Add sun-dried tomatoes and spinach.

7.   Bake in the oven for 10-12 minutes until the cheese is melted and the crust has browned.  Move it to a cutting board to slice

8.   Top with crushed red pepper.

Crockpot Turkey Chili

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Crockpot Turkey Chili

Summer is almost here - enjoy this tasty, and oh-so-cozy bowl of delciousness while it’s still a little cooler outside. You’re gonna love it!

Prep time: 15 minutes

Cook time: 8 hours

Serves: 4

Serving size: 470g (1.5 cups)

Macros for one serving: 43C 6F 37P 374Cal

INGREDIENTS

Pam cooking spray
1 lb extra lean ground turkey
1 medium yellow onion
3 cloves garlic
1/2 t salt
1 (15 oz) can no-sugar added tomato sauce
1 (14.5 oz) can diced tomatoes
2 (15 oz) cans kidney beans - drained and rinsed
2 T chili powder
2 t dried oregano

INSTRUCTIONS

1.   Spray pan with cooking spray. 

2.   Chop onion, putting 1/4 of it to the side in a separate bowl.

3.   Grill remaining onion in pan with turkey.

4.   In a crockpot add cooked onion and turkey mixture along with all other ingredients. 

5.   Leave crockpot on low heat for 8 hours. 

6.   Pour serving into bowl and top with raw onions, fat free sour cream, fat free cheese, and a side of corn bread (if desired)

 

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Ground Turkey Tacos

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Ground Turkey Tacos

We eat these almost weekly - they're a must for Taco Tuesday! Easy, flavorful, and macro friendly - so yum!

Prep time: 15 minutes

Cook time: 10 minutes

Total time: 25 minutes

Macros for 3 tacos w/below ingredients: 32C 14F 36P 396cal

Macros for 1 taco: 11C 5F 12P 132Cal

INGREDIENTS

3 Old El Paso crunchy taco shells
4 oz extra lean ground turkey
1 McCormick reduced sodium taco seasoning
1/4 cup tomato
1/8 cup sweet yellow onion
1/2 cup shredded lettuce
60g fat free sour cream
1/4 avocado

INSTRUCTIONS

Following instructions on the taco box, warm tacos in the oven. Over medium heat brown groundturkey. Once cooked stir in taco seasoning with 3/4 cup water and turn heat to high for 2 minutes before removing from heat and setting aside. Assemble tacos by adding avocado, sour cream, turkey, tomato, onion and lettuce. Top with favorite hot sauce. 

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Avocado & Orange Salsa Salmon

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Avocado & Orange Salsa Salmon

This is one of my favorites dishes! The salsa is to die for, and goes well with all fish types (salmon especially), and chicken too! Not only is this a delicious tasting meal, its macro friendly, and super healthy – you’re gonna love it!

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Macros for 2/3 cup salsa: 21C 8F 2P 150Cal

Macros for entire dish: 38C 9F 24P 306Cal

Ingredients

For salsa:

1 avocado

2 oranges

1 jalapeno

¼ cup cilantro

¼ cup orange juice

Juice of 1 lime

1 t paprika

½ t cayenne pepper

Salt to taste

For salmon:

Season a 3oz filet with a dash of:

Salt

Cayenne pepper

Onion powder

Garlic powder

Paprika

Side:

1 bag (3 cups) of cauliflower rice

Instructions

Over medium heat sauté cauliflower rice in a pan with olive oil Pam cooking spray for 10-12 minutes.

Season salmon filet with spices and set aside.

In a bowl, dice avocado, oranges, jalapeno, and cilantro. Stir gently together in a bowl alongside all other salsa ingredients.

Over medium heat, and using Pam cooking spray, grill salmon filets for 6 minutes on each side.

Pour cauliflower rice in a bowl, add salmon, top with 2/3 cup salsa mixture

Enjoy!

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Chocolate Cheesecake Protein Bread

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Chocolate Cheesecake Protein Bread

This bread is heavenly - 1) it tastes absolutely delicious, 2) it’s macro friendly, 3) it lasts a few days so you can enjoy it more than once, and 4) it’s a super easy bread recipe that you're gonna have on rotation weekly! You’ve gotta try this stuff!

Prep time: 10 mins

Cook time: 30 mins

Total time: 40 mins

Macros for entire loaf: 56C 16F 64P 624Cal

Macros per slice (8 slices): 7C 2F 8P 78Cal

Ingredients

30g protein powder - I use PEScience Gourmet Vanilla

½ cup coconut flour

½ package (16g) sugar/fat free cheesecake Jell-o instant pudding powder

1 t baking powder

½ cup fat free Greek yogurt

1 cup egg beaters

1/8 cup water

15g dark chocolate

Instructions

Turn oven to 350 degrees. Grease a bread pan with Pam butter cooking spray

In a large bowl mix together all ingredients except the dark chocolate. Pour mixture into greased cake pan. In a separate bowl, melt the dark chocolate in the microwave (60-90 seconds). Stir to make sure its melted then pour over mixture in pan. You can make swirls (so that it blends into the mixture well) using a toothpick.

Bake in the oven for 30 minutes at 350 degrees.

Store in the refrigerator AFTER it’s completely cooled.

Optional toppings: fat free cool whip, peanut butter/PB2.

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The Skinny Bacon Egg on Toast

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The Skinny Bacon Egg on Toast

This breakfast is a staple on my morning menu and I enjoy it at least a few times a week. It's delicious, easy, and super macro friendly. 

 

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Macros: 29C 6F 33P 338cal

 

Ingredients

3 Quaker original rice cakes

138g egg beaters

3 laughing cow cheese wedges (I like asiago or swiss)

1.5 oz smoked sliced ham

Franks hot sauce

 

Instructions

In a pan (sprayed with Pam olive oil) add egg beaters over medium heat - cook for approximately 5 minutes or until "scrambled"

Prepare the rice cakes by spreading 1 cheese on each

Add ham to each rice cake along with egg beaters on top

Dash of hot sauce to each

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