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.
Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.
Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.
Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.
Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.
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.
Make your own protein packed frozen yogurt using the Ninja Creami. This is one of my favorite recipes that I’ve come up with based on my simple protein creme recipes.
Mix and match protein powders and pudding mixes, crunchy and fruity mix ins, use cocoa, cinnamon, or other flavorings and spices to create an endless variety of flavor combos.
Like so many of my recipes use this as a jumping off point and get creative.
Once you try it you will never go back to store bought frozen yogurt!
Serves 1-4 (calories and macros will vary slightly depending on the ingredients you use)
Calories and Macros for the whole thing
500 calories 70g protein 45g carbohydrate 4g fat
INGREDIENTS YOU’LL NEED:
300ml 1% milk
300g non fat greek yogurt
40g protein powder of choice
20g sugar free fat free instant pudding mix
30g monk fruit granulated zero calorie sweetener
DIRECTIONS:
Add all ingredients to a blender and blend until smooth. (Don’t have a Ninja Creami? Add ice when bending and enjoy like this as a thick milkshake.) Pour into a Ninja Creami container. Freeze for 24 hours. Using the Ninja Creami blend using the light ice cream function. Blend again using the re spin function. Add mix in’s, if using, and use mix in function. Enjoy right away!
Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed frozen yogurt.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
My simple high protein protein creme recipes can be found in Volume 2 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cookies, cheesecakes, frostings, and so much more!
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable.
It can feel hard to build new habits.That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.
Here are 5 proactive habits you can begin doing now to help you get and stay fit long term.
Cook: make most of your meals at home.
Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available.
Walk: Move more often throughout the day. Bonus points if you can do it outside.
Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times.
Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add up!
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
Make your own protein donut and avoid the excess fat and sugar in regular donuts.
It’s all good to eat regular donuts in moderation, but it’s nice to have an alternative that is high in protein that actually leaves you feeling satisfied!
Let’s compare. One of my homemade protein donuts with a protein frosting and fun toppings versus a regular donut from a leading donut place.
I’ll share the recipe for my donuts below. Happy donut baking!!
For my Protein Donut (Pictured on top)
215 calories
20g protein
27g carbohydrate
2g fat
From the Donut Place (Pictured on bottom)
330 calories
4g protein
43g carbohydrate
14g fat
My donut recipe from Volume 1 of my e cookbooks included below!
Macro Friendly Donuts
This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals! Donuts are a family favorite around my house, so I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday. I hope you love them as much as we do!! If you do, remember to check out my e cookbooks (link below) to help support my passion to bring more delicious options to us all while we are aiming to live a fit life!
Makes 6 Donuts
For 1 donut with icing and 3g of toppings
215 calories
20g protein
27g carbohydrate
2g fat
INGREDIENTS YOU’LL NEED:
For the donuts
120ml 1 % milk
110g unsweetened applesauce
50ml real maple syrup
1 egg
100g all purpose flour
50g whey protein powder (flavor of choice)
5g baking powder
For icing and toppings per individual donut
20 ml 1% milk
12g whey protein powder (flavor of choice)
2g of instant sugar free pudding mix (flavor of choice)
3-5g of cereal, chocolate chips, sprinkles, marshmallows, mini Oreos etc..
Pro Tip: You can also tweak my recipe to make it lower in calories by using sugar free maple syrup instead of regular. It works just as well!
DIRECTIONS:
By hand or in a mixer, mix together the milk, maple syrup, applesauce, and egg.
Add in the flour, protein powder, and baking powder and combine until just incorporated. Batter will be fairly thin.
Evenly divide batter using a silicone donut baking pan. Enough batter for 6 donuts. Place the donut pan on a cookie sheet.
Bake at 350 degrees for about 25 minutes or until cooked through.
Allow to cool and then remove from donut pan. Store for up to 4-5 days in the refrigerator.
To make the frosting mix together the milk and protein powder (and if using the instant pudding mix). That’s it. Top the donuts with the icing and your favorite toppings. To help thicken the icing, if needed, you can refrigerate it for a few minutes. Works like a charm! Fully iced and topped donuts can also be stored in the refrigerator but enjoy within 2 days of topping. I personally prefer to ice and top them just before enjoying.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
The donut recipe is in Volume 1 as well as many more yummy and satisfying sweet treats including recipes for my lighter and protein filled take on cheesecakes, cookies, brownies, and so much more!
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Any amount of exercise is always better than nothing at all. By utilizing “Exercise Snacks” you can ensure you are getting something in every day no matter how busy you are.
Don’t be discouraged. You do not need to skip exercising entirely if you are busy and can’t dedicate 30-60 minutes to get in a workout.
You can do short bursts of various exercises for only 60 seconds at a time.
Even 4-5 bouts of 60 seconds of simple exercises sprinkled throughout the day such as
Bodyweight squats
Jumping jacks
Push ups
Briskly walking upstairs
Jogging in place etc…
will promote your fitness and health.
Not only do you receive benefits such as
Improved cognitive function
Improved cardiorespiratory fitness
Improved metabolism
Including regular movement and exercise can become a more normal (and less daunting) part of your everyday life.
Rethink the potential of your day.
It’s Just 1 Minute.
Ready.
Set.
Go!
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
To learn more about the science of exercise snacks (and much more) check out this great Found My Fitness Podcast Episode by Rhonda Patrick, Ph.D. interviewing Dr. Martin Gibala, Ph.D.
Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.
Serve over rice with a side of steamed vegetables for a complete meal.
You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!
One quick tip for those of you wanting to shred body fat: Eat more soup! The volume goes a long way to keep hunger at bay.
Serves 6
Per serving
235 calories
24.7g protein
6g carbohydrate
11.5g fat
INGREDIENTS YOU’LL NEED
672g frozen boneless skinless chicken breast (about 3 large breasts)
406ml coconut milk (1 can)
200g sliced onion
2 tbsp curry powder
1 1/2 tsp garlic powder
2 tsp ground pink Himalayan salt
DIRECTIONS
Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.
Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Being healthier, stronger, leaner, and fitter is so much FUN!
My journey has not been possible because I have felt deprived or miserable along the way.
It feels amazing to be capable, have energy, and be strong.
No, it is not easy. But easy it boring. Bring on the challenge!
The time will pass anyway.
What potential do we carry if this time we didn’t quit?
Over 8 years later and I’m just getting started.💪🏻
Below are 5 practical steps and mindset shifts to embrace daily to help you tackle your goals for sustainable and long lasting results.
Enter every day with a purpose and keep shattering self limiting beliefs.
Break big goals down. Then down even further.
Do hard things daily to build resilience and confidence.
Results are built through creating, planning, committing, taking action, consistency, and patience.
Let go of your version of self from the past that is seen through a glorified memory filter. Stop trying to get back. Embrace the new and continue to level up.
If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.
The best (and easiest) toaster pastry alternative. Why is it the best? It is higher in protein, lower in fat and carbs, and is way more satiating. It also tastes great!
When it comes to weight management I have no problem enjoying store brought treats such a toaster pastries on occasion, but for my everyday, I make sure to fill most of my nutritional needs with foods that are equally as tasty, but higher in protein and way more satiating.
Let’s compare a cookies and cream toaster pastry to my cookies and cream topped rice cake.
Cookies and Cream Toaster Pastry:
183 calories
2g protein
33.5g carbohydrate
4.5g fat
Cookies and Cream Topped Rice Cake:
167 calories
17g protein
20g carbohydrate
2g fat
To make my version:
INGREDIENTS YOU’LL NEED
30ml 1% milk
10g cookies and cream flavored whey protein powder
5g sugar free vanilla instant pudding mix
75g nonfat Greek yogurt
1 low sodium rice cake
5g mini Oreo cookie
DIRECTIONS
To make the protein creme:
In a small bowl mix the milk with the protein powder and pudding mix. It will make a thick frosting like consistency. Then stir in the yogurt mixing well.
Top the rice cake with the protein creme and top with a crumbled mini Oreo.
Enjoy!
Need some more fun and delicious alternatives to your favorite treats to help you reach your goals? My e- cookbooks are available! Click below for details.
Try this quick and easy protein packed cerealwhen you don’t feel like cooking, have no meal prepped food, or are super busy.
By simply mixing a scoop of protein powder to your milk and adding in berries you take cereal to another level.
Cereal and milk by itself is usually very low in protein and a hearty bowl can pack in the calories, but then leave you feeling hungry soon after.
However, when you add in protein powder and high volume berries you can keep the calories in check while leaving you feeling more satisfied from this convenient and quick meal with longer sustained energy.
Additionally, if you are using a super tasty protein powder it makes it even more delicious than using plain milk with your cereal.
Once you try it you will never go back!
Serves 1 (calories and macros will vary slightly depending on the ingredients you use)
364 calories 29g protein 48g carbohydrate 6g fat
NGREDIENTS YOU’LL NEED
175ml 2% milk
100g fresh or frozen berries
30g protein powder of choice
30g cereal of choice
DIRECTIONS
Whisk the protein powder into the milk. Add in the berries and cereal. Eat and enjoy!
Need some more fun and delicious recipes and meal ideas to help you reach your goals? My e- cookbooks are available! Click below for details.
