Month: November 2020

Fit Recipes!

Stick to your fitness goals with this easy low calorie and high protein dessert recipe!

melaniewalessustainableliving

Recipe~~~Light and Fruity Jello Yogurt Whip

Super high volume, high protein, and very low in calories.. oh yeah! This simple dessert or snack is a tasty way to help you adhere to a calorie deficit. This entire portion including the berries on top is only 100 calories and has 13g of protein! I also wanted to note that my 4 year old absolutely loved this. I had planned on sharing the recipe ages ago, but she ate it all before I could get a decent photo. So I had to make another batch. It ended up being a great way to get a little more protein in her meals too. Total bonus!

Makes 3 servings

Per 175g serving

70 calories

13g protein

4.5g carbohydrate

0g fat

Ingredients you’ll need

300g non fat Greek yogurt

1 packet Sugar Free Jello of Choice (our favorites are raspberry and cherry)

240ml water

Directions

Bring 120ml of water to a boil. Remove from heat.

Add the jello to the hot water and whisk for 1-2 minutes or until the jello is completely dissolved in the hot water.

Add the remaining 120ml of water (which was left room temperature) to the jello and stir.

In a medium sized storage container add the Greek yogurt. Then add the jello to the Greek yogurt and whisk until the jello is fully incorporated into the yogurt. It should be smooth with no lumps.

Cover and refrigerator to set. Overnight is best.

Serve with fresh or frozen fruit of your choice anytime you need a high volume, high protein and low calorie dessert or snack.

This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com

Fitness Tips

I’m now half my starting size. Tips for losing weight and keeping it off for good.

melaniewalessustainableliving

This week I have reached a big milestone on own my fitness journey. On the measure of scale weight I am now half my starting weight from where I was nearly 5 years ago at the birth of the preemie daughter. If my journey was only about losing weight however I don’t think I would of been nearly as successful. My journey was also about building muscle, increasing my strength, and gaining an understanding of how to enjoy delicious food while aligning it with my fitness goals at the same time.

My transformation has not been quick. But my results are lasting and they continue to improve over time.

Improving your body composition is a skill and an art form. You will get better at it over time with practice. My advice for getting and keeping your results.

Be Patient

Be Consistent

Train Hard And Smart

Trust the Process

If you make a mistake, learn from it and move on.

If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.

www.melaniewales-sustainableliving.com

Fit Recipes!

3 Minute Apple Pie Protein Smoothie Recipe

melaniewalessustainableliving

Enjoy one of my favorite breakfast recipes. A seasonally inspired smoothie that is super easy, high in protein and so delicious! Only a couple of ingredients and it tastes like Apple Pie. Enjoy!😋

Makes 1 Smoothie

244 calories

24g protein

35g carbohydrate

1g fat

Ingredients you’ll need:

90g ripe frozen banana

110g unsweetened applesauce

30g PEScience Cake POP Select Protein Powder (or other favorite vanilla protein powder)

A dash or two of ground cinnamon

2-3 ice cubes

about 240ml of water, or enough to reach your desired smoothie consistency

Directions

Add all ingredients to a blender and blend until smooth.

This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com

Fitness Tips

Include these 3 things in your diet to help you stay full and satisfied while on your fat loss journey.

melaniewalessustainableliving

Staying full and satisfied while eating in a calorie deficit? Is that even possible..?! It sure is with your food choices. Pictured are 3 of my favorite things to include in my meals when aiming for fat loss. We often think of big salads, and don’t get me wrong, I absolutely love big salads, but it’s nice to have plenty of options. Fresh fruit, a soup with lean protein and veggies, and sparkling water are my go to’s when I am dieting. If you find yourself having a really hungry day, enjoy all of these in one meal and for about 450 calories you will feel full for ages!

If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.

http://www.melaniewales-sustainableliving.com

Fit Recipes!

Seasonally Inspired and Delicious Protein Pumpkin Pie Pancake Recipe!

melaniewalessustainableliving

Recipe~~~ Protein Pumpkin Pie Pancakes

Using my Protein Pumpkin Pie Mousse Recipe and layering it between Kodiak Protein Pancakes makes an incredibly delicious fall treat that contains 35g of protein and only 500 calories. Especially great for a special Sunday Brunch meal. 😋 I believe you can reach your fitness goals and love the food you are eating too!

Ingredients you will need!

125g canned pumpkin puree

125g nonfat Greek yogurt

10g PEScience Cake POP Select Protein Powder

10g Godiva White Chocolate Instant Pudding Mix

20ml 1% milk

7g pecans

7ml real maple syrup

Dash of cinnamon or pumpkin pie spice

50g Kodiak Pancake Mix (or your favorite protein pancake mix)

75g 1% milk (or water)

Optional- non stick cooking spray

To make the mousse:

In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a think frosting like consistency.

Add in the pumpkin and mix well. Then add in the yogurt and mix well.

To make the pancakes:

Combine the milk or water with the pancake mix and blend until the batter is smooth but still a bit thick. Pour the batter into 2 pancakes on a non stick skillet (can use nonstick cooking spray to prevent sticking) Cook over medium heat flipping once bubbles pop on the surface of the pancake. About 2 minutes. Cook an additional 1-2 minutes until the Pancakes are golden on both sides.

Serve with the mousse layered between and on top of the pancakes. Then top with the pecans and maple syrup.

Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.

Serves 1

500 calories

35g protein

72g carbohydrate

9g fat

Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.

This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com