Tag: eat well lose fat

Fit Recipes!

Free Recipe: 5 Minute Protein Pumpkin Pie Mousse

melaniewalessustainableliving

High volume, high protein, low calorie and tastes like pumpkin pie! Need I say more! This Protein Pumpkin Pie Mousse makes a delightful breakfast, snack, or dessert elegant enough for company. It is also quick and easy to make.  All you need is a bowl, a spoon, and a scale and it takes only 5 minutes.  Do what I did and quadruple the recipe to make a bigger batch.  Enjoy! 

Serves 1 (including toppings)

285 calories

25g protein

35g carbohydrate

6g fat

INGREDIENTS YOU’LL NEED:

  • 125g canned pumpkin puree 
  • 125g nonfat Greek yogurt 
  • 10g Outwork Nutrition Build Whey Vanilla Protein Powder 
  • 10g white chocolate or vanilla instant pudding mix (5g if using sugar free)
  • 20ml 1 % milk 
  • Dash of cinnamon or pumpkin pie spice

Optional Toppings:

  • 7g pecans 
  • 7ml real maple syrup 

DIRECTIONS

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

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

Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.  Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.   

Want to try one of my favorite protein powders to help you reach your daily protein needs? Use code MELANIE10 for 10% off your first order from Outwork Nutrition.

Find this high protein recipe and so much more in my E Cookbooks dedicated to macro friendly recipes perfect for meal prep and beyond.  Reach your fitness goals with my easy and delicious recipes!  This recipe is from Volume 1.

Click below for details. 

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Fit Recipes!

Great Snacks For Losing Fat

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When it comes to a successful fat loss phase, sticking to a calorie deficit is a must.  These 2 low calorie snacks help curb cravings and increase satiety with their bright and refreshing flavors and volume.  

Fat Loss Snack #1: Savory Salsa and Fresh Veggies

Use any low calorie salsa (check label and avoid any with added sugar) as a dip and fresh sliced veggies as “chips”.  I especially love a spicy salsa during fat loss phases to help curb appetite even further. Veggies that work great with salsa include sliced cucumbers, peppers, carrots, and celery.  About 50 calories for 1/4 cup of salsa and 100g sliced veggies.  

Great paired with chicken and cheese quesadillas made using low carb wraps for a complete low calorie and high protein meal. 

Fat Loss Snack #2: Light and Sweet Berries in Jello

Using flavored sugar free jello and any combo of berries prepare the jello according to box directions and stir in 250g of berries.  Set in the refrigerator overnight or for 4-6 hours.  About 130 calories for a huge bowl!  

Great paired with greek yogurt for a complete low calorie and high protein meal. 

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

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    Fitness Tips

    Easy Fit Family Meal: Same Meal Prep 3 Different Meals

    melaniewalessustainableliving

    Here I share a real world example of how my family of 3 created an easy fit family meal using the same meal prepped foods (chicken, potatoes, hard boiled eggs and salad dressings, along with fresh salad veggies, spices and condiments) and created 3 different meals by making small adjustments to accommodate our own unique goals, taste preferences, and portion needs.

    Do you ever feel like because the members of your household do not have the same fitness goals as you that you struggle to stay consistent with your own nutritional goals?

    Or that you have to cook an entirely separate meal for yourself which can be time consuming and exhausting? 

    It’s okay and completely normal to have different goals, taste preferences, and portion needs as the other members of your household.  You can still eat well without additional time and hassle and reach your fitness goals by making small adjustments.  

    These meals are also pictured above.

    Meal Option 1:  Roasted chicken and potatoes seasoned with sugar free BBQ sauce, mustard, hot sauce, and spices without added oils.  Big salad with light ranch dressing and a whole hard boiled egg.

    Meal Option 2:  Olive oil roasted chicken and potatoes seasoned with regular BBQ sauce and spices and a mayo dipping sauce on the side.  Small salad with vinegar and olive oil dressing and a hard boiled egg yolk.

    Meal Option 3: Chicken and cheese quesadilla w/ ketchup.  Sliced veggies and light ranch dressing.  Hard boiled egg white with mustard.  Olive oil roasted potatoes lightly seasoned.

    Need loads of fun and delicious recipes perfect for meal prep to help you reach your goals? My e- cookbooks are available! Click below for details. 

    https://melaniewales-sustainableliving.com/shop-cookbook/

    Find me on Instagram for more recipes, fitness tips, and meal ideas.

    www.instagram.com/melaniewales.sustainableliving