Fit Recipes!

Free Recipe: 5 Minute Light And Herby Chicken Salad

Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead! 

Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat


  • 1 can cooked chicken drained (I like the one from Costco) 
  • 30g nonfat Greek yogurt 
  • 14g mayonnaise 
  • 1-2 tbsp chopped green fresh herbs (any single herb or combination of dill, parsley, cilantro, and chives) 
  • 1/2- 1 tsp dried herbs if no fresh are available 
  • Salt and pepper to taste


Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.


Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chicken salad recipe is in it as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.

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

Client Spotlight

Level Up! Keep improving after the diet ends.

🌟Client Spotlight🌟 We have been working together for over 2 years now and I am so proud of all he has accomplished.

He began his journey with me after losing a substantial amount of weight (over 100 lbs!) and though super successful on his own with weight loss, moving away from the dieters mentality was a hurdle he was having trouble navigating on his own.

This client had already lost 100lbs before we started working together.

Post weight loss there is an understandable fear of regaining the weight back. (Unfortunately, this is the common reality for most.) It’s nerve wracking to increase calories, to increase carbohydrates, and to decrease activity.

His goals with me included building more muscle, but he wanted to do so in a sustainable way that minimized fat regain.

Initailly I guided him through a reverse diet followed by a long lean muscle building phase that together lasted a full 18 months. In that time we increased his calories (including carbohydrates) and I tailored his weight training program to fit his physique goals while keeping in mind the various obstacles he faced along the way. I adjusting his program as needed as he dealt with life and work. I guiding him through the recovery process after an accident that crushed his toe just 9 months into the process, and even more recently, adjusted his programming to accommodate a healing finger that needed stitches after an accident in the kitchen. (Life keeps happening even when we have fitness goals, and if we stay positive and creative there is always progress to be gained.)

At the end of the 18 month build be was up 10kgs or 22 lbs. Even though he gained a little bit of fat along the way, what he actually gained was mostly muscle.

Over the last 6 months we embarked on a fat loss journey. Using a small deficit and continuing to resistance train he slowly revealed the muscle he worked to build. During his fat loss phase his strength continued to go up and he still ate a substantial amount of food including plenty of protein and carbohydrates. In this time he lost fat and retained his muscle (even built muscle) reducing his scale weight by about 3-4kgs or 7-8 lbs. Notice by his pictures he is leaner now than when we started 2 years ago, but he is still up in scale weight by about 6-7kgs or 15 lbs.

2 years later! Not only has this client maintained his fat loss results, he continues to build more muscle!

Not all scale weight increases are to be feared! He has learned that first hand. Over his 18 month build he averaged a gain of .54kgs or 1.2lbs per month and the vast majority of those gains were from increasing his lean muscle mass. This is incredible!

His full transformation to date. Weight loss is only the beginning! Building muscle after the diet ends is the next step for epic results that last!

I know first hand what it takes to lose weight. I also know how hard it is to let go of an attachment to certain scale numbers to keep those results coming. But it’s so worth it to keep going after the “diet” ends. I deeply appreciate his trust in me to stay the course and stay consistent with my recommendations day in and day out these last few years.

What’s next for him? We are currently on his second reverse diet. We are building back calories and carbohydrates and aiming for some more lean muscle gains. It’s time to take his current results to yet another level!

Weight loss is only the beginning. It feels amazing to keep setting goals and to continue to level up.

Also see his full transformation to date. It is possible to lose weight, keep it off, and build a strong, capable, and healthy body.

If we can do it. You can too.

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.

Find his and additional Client Testimonials here.