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.
Make your own protein packed light ice creams using the Ninja Creami. This is one of my favorite recipes that I’ve come up with based on my simple high protein and fruity milkshake recipes.
Mix and match fruits, protein powders and pudding mixes for 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 light ice creams!
Serves 1 (calories and macros will vary slightly depending on the ingredients you use)
380 calories 30g protein 57g carbohydrate 3g fat
INGREDIENTS YOU’LL NEED
250ml 1% milk
250g fresh or frozen fruit
30g protein powder or choice
10g sugar free fat free instant pudding mix
15g monk fruit granulated zero calorie sweetener
DIRECTIONS
Add all ingredients to a blender and blend until smooth. (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. Enjoy right away!
Pro Tip: Meal prep in bulk and keep in the freezer for anytime you want a delicious and satisfying protein packed light ice cream. (Me twice a day😎!)
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 and fruity milkshake 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.
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.
This lasagna is one of my staple dinners. Using simple ingredients and a few key swaps to cut back on the calorie load of a typical lasagna it is an amazing option that the entire family will enjoy. Made in bulk, it is still delicious when reheated during the week.
Meal planning and meal prep is a huge part of my weight management success. I plan each week what my meals are going to be and their portions. Then I grocery shop and prep ahead of time for those meals.
To keep and maintain my results I continue to set myself up for success on a daily basis. It’s those moments when we feel tired and hungry that we make the easiest and fastest choice. For me, that used to mean carry out or having extra snacks while waiting on my main meal to come together. However, planning and preparing ahead makes the fastest and easiest choice also the best choice for my health and fitness goals.
The recipe for my Macro Friendly Lasagna is from the Bulk Meal Prep section of my e cookbook “The Art of Meal Prep for Sustainable Living Volume 1”.
The recipe pages are taken straight from the cookbook. Free recipe below. Give it a try and see what you think!
I wrote my cookbooks so I could have all my go to recipes in a convenient location to make choosing what to meal prep each week easier. But I am excited to be able to share them with you too. This way you have plenty of easy and delicious recipes to help you reach and maintain your own fitness goals.
If you want over 120 more of my recipes in two convenient E Cookbooks check out my website for details on how to get your own copies. Click below for details.
“Melanie has managed to put together an amazing collection of recipes which are not only macro friendly and easy to make, they are incredibly delicious! This recipe collection is a must have for anyone. Every recipe is easy to make, full of flavour and fits into my lifestyle! Thank you Melanie for sharing all your wonderful creations!” -Wendy D.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
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.
We should get at least 30g of high quality protein in each of our meals even when we are on the go. Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.
This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay.(Update: She is now fully recovered!!!)
Pack 2 scoops of protein powder and an apple or banana. Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about. Add in a whole piece of fruit for convenience, fiber, and increased satiety. Very quick and easy to pack when you are rushing out the door.
Make a “yummy bowl.” This yogurt and fruit bowl is my favorite on the go option! (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”. It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.
Buy the best high protein options you can find. Sometimes we don’t have time to pack or an emergency occurs and there is no other choice. Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk. Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.
You have choices. Eating like crap never helps you feel better.
Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.
Prioritize your health and well being and let the excuse of being “too busy” go.
Getting and staying fit is always worth the effort.
Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”
Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.
Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.
Find me on Instagram for more recipes, fitness tips, and meal ideas.
Healthy whole foods do not need to be boring and plain. Keep my top 5 everyday sauces and condiments on hand so you can always add flavor, texture and variety to your meals without loads of excess calories.
Yellow Mustard
Monk Fruit Granulated Sweetener
Sugar Free BBQ Sauce
Dill Pickles
Hot Sauce
Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks. “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.
Healthy whole foods do not need to be under seasoned and plain. Keep these basic spices and seasonings on hand so you can always add flavor to your meals.
Sea Salt
Cinnamon
Garlic Powder
Black Pepper
Smoked Paprika
Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.
