Tag Archives: meal prep

Cookie Dough Yogurt Bowl

Since cleaning up the quality of my food choices I had to say goodbye to a lot of the “funner food choices” I’d see other influencers share.

Things like light n’ fit yogurt, sugar free pudding, skinny syrups etc, while they all taste great, weren’t doing any favors to my health. But it’s forced me to get creative and come up with improved macro friendly choices that will also fix my sweet tooth.

Enter cookie dough yogurt.

1 vanilla two good yogurt
¼ tsp organic pure vanilla extract
10 grams of sunflower butter
10 grams of vanilla casein protein (I use a stevia sweetened brand with all approved ingredients)
½ tbs. Trader Joe’s unsweetened cacao chips

Mix all of your ingredients together & enjoy!

Macros ➡️ 11 carbs 🍪 11 fat 🥜22 protein 🍳

No artificial sweeteners, no chemicals or artificial colors, no inflammatory oils. Instead it’s packed with hormone friendly healthy fats, and protein to keep you full and satisfied and your blood sugar stable. 🍭

I love using it as a dip for apple slices or strawberries.

Enjoy! 🍓

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Back to School Snacks

Back to School Season is HERE and I know the aisles are full of all the best snacks, treats, and even Halloween candy already (𝘸𝘢𝘺 𝘵𝘰𝘰 𝘴𝘰𝘰𝘯). ⁣

One of the biggest downfalls I see amongst my clients is not their actual meals, but rather the snack choices they’re making throughout the day. ⁣

That being said, I wanted to come up with a list of some healthy back to school, work or even work from home snacks to look out for. ⁣

Try your best to be sure you’re balancing your snacks with a carbohydrate source, protein, and/or healthy fat. Carb heavy snacks alone will simply spike up your blood sugar and leave you reaching for more sugar shortly after. ⁣

Also, if you’re someone who struggles with portion control or find yourself munching from the bag, try to pre-portion out your servings as soon as you bring the box home so you’re less likely to overdo it. ⁣

Take a pick from the protein list, healthy fat list, and carbohydrate list and you have yourself a healthy balanced snack. ⁣

You can download a PDF with some of my favorites here.

Here are some Mix & Match Examples: ⁣

  • Rice Thins with Hummus & Veggies
  • Cottage Cheese with Siete Cinnamon Churro Chips & Fruit
  • Apple Slices with Natural Peanut Butter & Cinnamon
  • Rice Thins with Cottage Cheese & Cherry Tomatoes
  • Snackable Veggies with Hummus and/or Avocado
  • Greek Yogurt with Flaxseed & Fruit
  • Adult Lunchable: Simple Mill’s Crackers, Chomps Stick, & Organic Cheddar
  • Cookie Dough Greek Yogurt with Apple Dippers (Recipe coming soon)
  • Cinnamon Roasted Apples with Greek Yogurt, Cinnamon & Sliced Almonds

Also, I know it can be tricky to know what to look for on ingredient labels. My general rule of thumb is the fewer the ingredients, and the more recognizable the better. ⁣

Ideally try to steer clear of options with added sugars, inflammatory oils (𝘴𝘰𝘺𝘣𝘦𝘢𝘯, 𝘤𝘰𝘳𝘯, 𝘤𝘢𝘯𝘰𝘭𝘢, 𝘴𝘶𝘯𝘧𝘭𝘰𝘸𝘦𝘳, 𝘴𝘢𝘧𝘧𝘭𝘰𝘸𝘦𝘳, & 𝘱𝘦𝘢𝘯𝘶𝘵 𝘰𝘪𝘭𝘴), and processed soy. ⁣

What’s your go-to snack?! ⁣

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Cold Brew Coffee Overnight Oats

𝐂𝐨𝐥𝐝 𝐁𝐫𝐞𝐰 𝐂𝐨𝐟𝐟𝐞𝐞 𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐎𝐚𝐭𝐬 ⁣

𝘞𝘩𝘦𝘳𝘦 𝘢𝘳𝘦 𝘮𝘺 𝘤𝘰𝘧𝘧𝘦𝘦 𝘢𝘥𝘥𝘪𝘤𝘵𝘴 𝘢𝘵?! 🙋‍♀️⁣

I am a little bit of a coffee addict so as you can imagine these oats were a must try for me. They’re so good and you can customize the portions and amounts based on your goals. ⁣

They’re great to prep ahead for a few days at a time or simply the night before a busy morning so you can grab and go with a healthy breakfast in the morning. Perfect for back to school right?! ⁣
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬: ⁣
20 grams of gluten free oats (𝘐 𝘭𝘰𝘷𝘦 𝘛𝘳𝘢𝘥𝘦𝘳 𝘑𝘰𝘦’𝘴 𝘰𝘢𝘵𝘴) ⁣
1 scoop coffee protein of choice (𝘐 𝘶𝘴𝘦𝘥 𝘤𝘢𝘧𝘦 𝘭𝘢𝘵𝘵𝘦 𝘴𝘩𝘢𝘬𝘦𝘰𝘭𝘰𝘨𝘺 𝘣𝘶𝘵 𝘢𝘯𝘺 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘸𝘰𝘳𝘬𝘴 𝘩𝘦𝘳𝘦 𝘢𝘯𝘥 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘸𝘢𝘺𝘴 𝘴𝘶𝘣 𝘧𝘰𝘳 𝘷𝘢𝘯𝘪𝘭𝘭𝘢 𝘰𝘳 𝘤𝘩𝘰𝘤𝘰𝘭𝘢𝘵𝘦 – 𝘵𝘳𝘺 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳 𝘢 𝘱𝘳𝘰𝘵𝘦𝘪𝘯 𝘧𝘳𝘦𝘦 𝘰𝘧 𝘵𝘩𝘪𝘯𝘨𝘴 𝘭𝘪𝘬𝘦 𝘴𝘰𝘺, 𝘢𝘳𝘵𝘪𝘧𝘪𝘤𝘪𝘢𝘭 𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘳𝘴 (𝘴𝘶𝘤𝘳𝘢𝘭𝘰𝘴𝘦, 𝘢𝘤𝘦𝘴𝘶𝘭𝘧𝘢𝘮𝘦 𝘱𝘰𝘵𝘢𝘴𝘴𝘪𝘶𝘮, 𝘢𝘴𝘱𝘢𝘳𝘵𝘢𝘮𝘦), 𝘷𝘦𝘨𝘦𝘵𝘢𝘣𝘭𝘦 𝘰𝘪𝘭𝘴, & 𝘥𝘦𝘹𝘵𝘳𝘪𝘯𝘴. ⁣
5 grams chia seeds ⁣
¼ cup cold brew coffee ⁣
½ cup unsweetened almond/coconut/cashew milk (𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦 𝘩𝘦𝘳𝘦) ⁣
Sprinkle of cinnamon and drop of pure vanilla extract ⁣

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬: ⁣
Mix together all of your ingredients well and refrigerate them at least overnight. ⁣

I topped it with Lily’s chocolate chips and a sprinkle of oats in the morning and they were amazing! ⁣

⁣𝘈𝘯𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘢 𝘤𝘰𝘧𝘧𝘦𝘦 𝘭𝘰𝘷𝘦𝘳? ⁣

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Protein Mini Muffins

Protein Mini Muffins 🍫

Y’all have been asking for this recipe! They’re the easiest thing you’ll make and are so good for a quick easy protein option. They also make the perfect protein fluff topper!

Here’s what you’ll need:
35 grams Whey-Based Chocolate Protein
29 grams Vanilla-Based Casein Protein
5 grams Black Cocoa Powder
2 servings (92 grams) Liquid Egg Whites
240 Grams (1 cup) Pumpkin Puree
1/2 tsp baking powder

Mix together all of your ingredients, slowly adding water until you get a thinner batter consistency. Scoop into a mini muffin tin and bake at 350 degrees for 15-20 minutes.

The above recipe will make 24 mini muffins. If you’re using the same protein as me, each mini muffin contains 15 calories with 1.6 grams of carbs, and 2.2 grams of protein.

What’s your favorite muffin flavor?!

P.S. If you don’t have a mini muffin pan, you can use a regular muffin tin, just keep in mind the cooking time will likely change.

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Overnight Breakfast Cookie

𝐒𝐢𝐦𝐩𝐥𝐞𝐬𝐭 𝐏𝐫𝐞𝐩-𝐀𝐡𝐞𝐚𝐝 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐄𝐯𝐞𝐫 ⁣

I love to prep these “cookies” the night before so I have a quick and easy breakfast option in the morning. It’s not quite a cookie but tastes great and is packed with protein. ⁣

It’s also super simple to grab and go in a container for mornings out. ⁣

𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐥𝐥 𝐧𝐞𝐞𝐝: ⁣
1 scoop of plant based protein (feel free to message me for the one I love) ⁣
10 grams gluten free oats ⁣
½ -1 cup of water or nut milk of your choice ⁣
Optional spices: Add a drop of pure vanilla extract, a drop of honey if you like things sweeter, or some cinnamon, pumpkin pie spice, etc… ⁣

Mix Ins: get creative here, I’ve done everything from sunflower to pumpkin seeds, apples & sliced almonds, or unsweetened cacao chips ⁣

All you’ll do is mix your oats and protein together along with any optional spices. Slowly add in your water until you get a thick batter consistency. ⁣

Spread it onto a plate or storage container and refrigerate overnight. ⁣

𝘐𝘯 𝘵𝘩𝘦 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘺𝘰𝘶’𝘭𝘭 𝘩𝘢𝘷𝘦 𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 𝘳𝘦𝘢𝘥𝘺 𝘵𝘰 𝘨𝘰! 𝘚𝘪𝘮𝘱𝘭𝘦! 𝘞𝘩𝘪𝘤𝘩 𝘤𝘰𝘰𝘬𝘪𝘦 𝘸𝘰𝘶𝘭𝘥 𝘺𝘰𝘶 𝘱𝘪𝘤𝘬?! ⁣

𝐃𝐨𝐮𝐛𝐥𝐞 𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞: Chocolate Protein & Unsweetened Cacao Chips from Trader Joe’s ⁣
𝐀𝐩𝐩𝐥𝐞 𝐀𝐥𝐦𝐨𝐧𝐝 𝐂𝐢𝐧𝐧𝐚𝐦𝐨𝐧: Vanilla Protein, Diced Apples cooked with Coconut Oil & Cinnamon, Sliced Almonds ⁣
𝐎𝐚𝐭𝐦𝐞𝐚𝐥 𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐂𝐡𝐢𝐩: Vanilla Protein, Pure Vanilla Extract, Unsweetened Cacao Chips from Trader Joe’s ⁣
𝐏𝐮𝐦𝐩𝐤𝐢𝐧 𝐒𝐩𝐢𝐜𝐞: Pumpkin Spice Protein (or vanilla mixed with pumpkin puree & pumpkin pie spice) & Raw Pumpkin Seeds

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