Tag Archives: healthy meal ideas

Casein Cookie Dough

I’ve been LOVING this recipe at night… If you can tolerate dairy, casein protein is a great option for slow nighttime muscle repair and recovery. It makes a great swap too for an easy healthier snack!
It also makes the best protein cookie dough…
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All you need:
1 scoop casein protein
1 splash of caramel skinny syrup (or a drop of caramel extract)
1 tsp sprinkles
8 grams mini m&m’s
Mix your protein, skinny syrup, and around ½ cup of water until you get cookie dough consistency. Add your water slowly and mix well. Mix in your sprinkles, m&m’s and pop in the freezer for 10 minutes or so.
Instant cookie dough!
Will you try?! Do you struggle with snacking at night? What’s your go to nighttime snack?

Trader Joe’s Copycat Mexican Cauliflower Rice

Are you team Cauliflower Rice? Yes or No? I love it.

This is one of my favorite frozen veggie staples from Trader Joe’s but it’s back ordered until May. So we’re improvising. This was so good and preps perfectly for the week. I paired it with ground turkey and topped it with shredded iceberg lettuce for a bit more volume and crunch. ⁣

𝐘𝐨𝐮’𝐥𝐥 𝐧𝐞𝐞𝐝: ⁣
2 bags frozen cauliflower rice ⁣
1 bag frozen sliced bell peppers (or around 3 cups chopped fresh bell peppers) ⁣
1 can no salt added diced tomatoes ⁣
4 tbs. tomato paste ⁣
2 tbs. chopped jalapeños peppers⁣
Sprinkles of Everything but the Elote Seasoning, Oregano, Pepper, and Sea Salt⁣

All I did was mix everything together in a skillet over medium heat. You could really add in any veggies or seasonings you like. Get creative. ⁣

𝘔𝘢𝘬𝘦𝘴 𝟼 𝘴𝘦𝘳𝘷𝘪𝘯𝘨𝘴 ⁣💃

Save the recipe for later and let me know if you give it a try!

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Monster Protein Cookie

So many of you requested the recipe so I wanted to share. This was so good!! Not quite a funfetti cookie but great macros and a good swap.⁣
𝐌𝐨𝐧𝐬𝐭𝐞𝐫 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐂𝐨𝐨𝐤𝐢𝐞 🍪
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𝘔𝘪𝘹 𝘵𝘰𝘨𝘦𝘵𝘩𝘦𝘳: ⁣
20 grams protein powder (Pictured is with a whey, but I also made it with casein later in the week and it was just as good)⁣
46 grams liquid egg whites ⁣
1 tsp baking powder ⁣
1 tbs. vanilla skinny syrup (you could swap with stevia and vanilla extract) ⁣
1 packet 100 calorie better oats (could swap with ¼ cup quick oats) ⁣
1/4 cup of water⁣
Mix your ingredients together and let sit in the fridge 2-3 hours to thicken. Mix in sprinkles, chocolate chips, whatever you like and bake at 350 for 15 minutes. ⁣
SAVE for later and tag me and let me know if you give it a try! ⁣
𝘋𝘰 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘍𝘶𝘯𝘧𝘦𝘵𝘵𝘪 𝘺𝘢𝘺 𝘰𝘳 𝘯𝘢𝘺?! ⁣
P.S. My nutrition VIPS got this recipe first. For all of my monthly supplement clients, I offer small group macro/calorie coaching. You’re always welcome to join us too. I’ll be opening up 20 spots for our next round in the upcoming weeks! If you want on the waitlist let me know! ⁣

Trader Joe’s Staples

⁣I get it, grocery shopping can be overwhelming, especially with all of the options. The one thing I always get asked about is what I buy at Trader Joe’s so I wanted to give a breakdown of my go-to Staples. ⁣
𝘔𝘺 𝘮𝘢𝘪𝘯 𝘳𝘶𝘭𝘦 𝘰𝘧 𝘵𝘩𝘶𝘮𝘣 𝘯𝘰 𝘮𝘢𝘵𝘵𝘦𝘳 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦: always check the ingredients list. The shorter the list the better, and try to go for ingredients you understand & can pronounce. ⁣
𝐇𝐞𝐫𝐞’𝐬 𝐦𝐲 𝐭𝐲𝐩𝐢𝐜𝐚𝐥 𝐠𝐨-𝐭𝐨 𝐥𝐢𝐬𝐭: ⁣
𝐅𝐫𝐨𝐳𝐞𝐧 𝐕𝐞𝐠𝐠𝐢𝐞𝐬:⁣
Organic Riced Cauliflower ⁣
Bell Pepper Trio ⁣
Mexican Cauliflower Rice (𝘐𝘵’𝘴 𝘣𝘢𝘤𝘬𝘰𝘳𝘥𝘦𝘳𝘦𝘥 𝘶𝘯𝘵𝘪𝘭 𝘑𝘶𝘯𝘦 𝘣𝘶𝘵 𝘐 𝘭𝘰𝘷𝘦 𝘪𝘵) ⁣
Colorful Carrot Coins ⁣
Rainbow Cauliflower Florets ⁣
𝐅𝐫𝐞𝐬𝐡 𝐕𝐞𝐠𝐠𝐢𝐞𝐬: ⁣
Jicama Wraps ⁣
Fresh greens (𝘣𝘢𝘣𝘺 𝘴𝘱𝘪𝘯𝘢𝘤𝘩 & 𝘣𝘢𝘣𝘺 𝘢𝘳𝘶𝘨𝘶𝘭𝘢 𝘢𝘳𝘦 𝘮𝘺 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦𝘴) ⁣
Broccoli Slaw, Shredded Brussels Sprouts, & Green Cabbage for stir frys ⁣
Cherry Tomatoes ⁣
Mini Purple Sweet Potatoes to roast in the Air Fryer ⁣
Petite Rainbow Carrots ⁣
𝐏𝐫𝐨𝐭𝐞𝐢𝐧𝐬: ⁣
Pre-grilled or roasted chicken breast ⁣
Liquid Egg Whites ⁣
Turkey Breast ⁣
Almond Milk Mozzarella Shreds ⁣
𝐄𝐱𝐭𝐫𝐚𝐬: ⁣
Cauliflower Gnocchi ⁣
Coconut Whipped Cream ⁣
Pre Cooked Rice
Seasonings (𝘐 𝘭𝘰𝘷𝘦 𝘵𝘩𝘦𝘪𝘳 𝘵𝘢𝘤𝘰 𝘮𝘪𝘹, chili lime & 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘣𝘶𝘵 𝘵𝘩𝘦 𝘦𝘭𝘰𝘵𝘦 𝘴𝘦𝘢𝘴𝘰𝘯𝘪𝘯𝘨) ⁣
Mini Corn Tortillas (𝘨𝘭𝘶𝘵𝘦𝘯 𝘧𝘳𝘦𝘦 & 𝘷𝘦𝘳𝘺 𝘧𝘦𝘸 𝘪𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴) ⁣
Frozen Shrimp Stir Fry (𝘴𝘶𝘤𝘩 𝘢𝘯 𝘦𝘢𝘴𝘺 𝘮𝘢𝘤𝘳𝘰 𝘧𝘳𝘪𝘦𝘯𝘥𝘭𝘺 𝘮𝘦𝘢𝘭 𝘧𝘰𝘳 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶’𝘳𝘦 𝘪𝘯 𝘢 𝘱𝘪𝘯𝘤𝘩) ⁣
𝗪𝐡𝐚𝐭 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐠𝐨-𝐭𝐨𝐬 𝐚𝐭 𝐓𝐫𝐚𝐝𝐞𝐫 𝐉𝐨𝐞’𝐬?! 𝐀𝐫𝐞 𝐥𝐢𝐬𝐭𝐬 𝐥𝐢𝐤𝐞 𝐭𝐡𝐢𝐬 𝐡𝐞𝐥𝐩𝐟𝐮𝐥? ⁣
Trader Joe's Must Buys_

Meal Prep Monday with some of my Trader Joe’s favorites. 🛍

A huge bulk of this was simply prepping some of my favorite frozen staples ahead of time.
And that is one of my biggest tips…
I used to be so guilty of letting fresh veggies go to waste, sitting on my countertop waiting to be cooked during the week.
You’ll be ten times more likely to eat your veggies if they’re easy to grab and go AND you have a plan to make them taste great. Keep it simple, convenient and ready for the week.
▶️ Frozen turkey burgers cooked on the stove
▶️ Japanese sweet potatoes (microwaved for 4 minutes & cooked in the air fryer
▶️ Broccoli Slaw & Mushrooms cooked in a skillet with Braggs Aminos
▶️ Trader Joe’s Mexican Cauli Rice mixed with a bag of frozen broccoli, frozen Cauli rice, & frozen bell peppers
What’s your favorite veggie right now?
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