Tag Archives: clean eating

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 (๐˜ธ๐˜ข๐˜บ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ). โฃ
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One of the biggest downfalls I see amongst my clients is not their actual meals, but rather the snack choices theyโ€™re making throughout the day. โฃ
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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. โฃ
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Try your best to be sure youโ€™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. โฃ
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Also, if youโ€™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 youโ€™re less likely to overdo it. โฃ
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Take a pick from the protein list, healthy fat list, and carbohydrate list and you have yourself a healthy balanced snack. โฃ
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You can download a PDF with some of my favorites here.
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Here are some Mix & Match Examples: โฃ

  • 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. โฃ
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Ideally try to steer clear of options with added sugars, inflammatory oils (๐˜ด๐˜ฐ๐˜บ๐˜ฃ๐˜ฆ๐˜ข๐˜ฏ, ๐˜ค๐˜ฐ๐˜ณ๐˜ฏ, ๐˜ค๐˜ข๐˜ฏ๐˜ฐ๐˜ญ๐˜ข, ๐˜ด๐˜ถ๐˜ฏ๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, ๐˜ด๐˜ข๐˜ง๐˜ง๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ, & ๐˜ฑ๐˜ฆ๐˜ข๐˜ฏ๐˜ถ๐˜ต ๐˜ฐ๐˜ช๐˜ญ๐˜ด), and processed soy. โฃ
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Whatโ€™s your go-to snack?! โฃ

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Cold Brew Coffee Overnight Oats

๐‚๐จ๐ฅ๐ ๐๐ซ๐ž๐ฐ ๐‚๐จ๐Ÿ๐Ÿ๐ž๐ž ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ โฃ
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๐˜ž๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ณ๐˜ฆ ๐˜ฎ๐˜บ ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ ๐˜ข๐˜ฅ๐˜ฅ๐˜ช๐˜ค๐˜ต๐˜ด ๐˜ข๐˜ต?! ๐Ÿ™‹โ€โ™€๏ธโฃ
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I am a little bit of a coffee addict so as you can imagine these oats were a must try for me. Theyโ€™re so good and you can customize the portions and amounts based on your goals. โฃ
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Theyโ€™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?! โฃ
๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ: โฃ
20 grams of gluten free oats (๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜›๐˜ณ๐˜ข๐˜ฅ๐˜ฆ๐˜ณ ๐˜‘๐˜ฐ๐˜ฆโ€™๐˜ด ๐˜ฐ๐˜ข๐˜ต๐˜ด) โฃ
1 scoop coffee protein of choice (๐˜ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ค๐˜ข๐˜ง๐˜ฆ ๐˜ญ๐˜ข๐˜ต๐˜ต๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ฌ๐˜ฆ๐˜ฐ๐˜ญ๐˜ฐ๐˜จ๐˜บ ๐˜ฃ๐˜ถ๐˜ต ๐˜ข๐˜ฏ๐˜บ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ด ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ด๐˜ถ๐˜ฃ ๐˜ง๐˜ฐ๐˜ณ ๐˜ท๐˜ข๐˜ฏ๐˜ช๐˜ญ๐˜ญ๐˜ข ๐˜ฐ๐˜ณ ๐˜ค๐˜ฉ๐˜ฐ๐˜ค๐˜ฐ๐˜ญ๐˜ข๐˜ต๐˜ฆ – ๐˜ต๐˜ณ๐˜บ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ฑ๐˜ณ๐˜ฐ๐˜ต๐˜ฆ๐˜ช๐˜ฏ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ๐˜ด ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ด๐˜ฐ๐˜บ, ๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ง๐˜ช๐˜ค๐˜ช๐˜ข๐˜ญ ๐˜ด๐˜ธ๐˜ฆ๐˜ฆ๐˜ต๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜ด (๐˜ด๐˜ถ๐˜ค๐˜ณ๐˜ข๐˜ญ๐˜ฐ๐˜ด๐˜ฆ, ๐˜ข๐˜ค๐˜ฆ๐˜ด๐˜ถ๐˜ญ๐˜ง๐˜ข๐˜ฎ๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ต๐˜ข๐˜ด๐˜ด๐˜ช๐˜ถ๐˜ฎ, ๐˜ข๐˜ด๐˜ฑ๐˜ข๐˜ณ๐˜ต๐˜ข๐˜ฎ๐˜ฆ), ๐˜ท๐˜ฆ๐˜จ๐˜ฆ๐˜ต๐˜ข๐˜ฃ๐˜ญ๐˜ฆ ๐˜ฐ๐˜ช๐˜ญ๐˜ด, & ๐˜ฅ๐˜ฆ๐˜น๐˜ต๐˜ณ๐˜ช๐˜ฏ๐˜ด. โฃ
5 grams chia seeds โฃ
ยผ cup cold brew coffee โฃ
ยฝ cup unsweetened almond/coconut/cashew milk (๐˜ธ๐˜ฉ๐˜ข๐˜ต๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ) โฃ
Sprinkle of cinnamon and drop of pure vanilla extract โฃ
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๐ƒ๐ข๐ซ๐ž๐œ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Mix together all of your ingredients well and refrigerate them at least overnight. โฃ
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I topped it with Lilyโ€™s chocolate chips and a sprinkle of oats in the morning and they were amazing! โฃ
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โฃ๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฆ๐˜ญ๐˜ด๐˜ฆ ๐˜ข ๐˜ค๐˜ฐ๐˜ง๐˜ง๐˜ฆ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ? โฃ

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Protein Mini Muffins

Protein Mini Muffins ๐Ÿซ

Yโ€™all have been asking for this recipe! Theyโ€™re the easiest thing youโ€™ll make and are so good for a quick easy protein option. They also make the perfect protein fluff topper!

Hereโ€™s what youโ€™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 youโ€™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.

Whatโ€™s your favorite muffin flavor?!

P.S. If you donโ€™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

๐’๐ข๐ฆ๐ฉ๐ฅ๐ž๐ฌ๐ญ ๐๐ซ๐ž๐ฉ-๐€๐ก๐ž๐š๐ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ ๐„๐ฏ๐ž๐ซ โฃ
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I love to prep these โ€œcookiesโ€ the night before so I have a quick and easy breakfast option in the morning. Itโ€™s not quite a cookie but tastes great and is packed with protein. โฃ
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Itโ€™s also super simple to grab and go in a container for mornings out. โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ž๐: โฃ
1 scoop of plant based protein (feel free to message me for the one I love) โฃ
10 grams gluten free oats โฃ
ยฝ -1 cup of water or nut milk of your choice โฃ
Optional spices: Add a drop of pure vanilla extract, a drop of honey if you like things sweeter, or some cinnamon, pumpkin pie spice, etcโ€ฆ โฃ
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Mix Ins: get creative here, Iโ€™ve done everything from sunflower to pumpkin seeds, apples & sliced almonds, or unsweetened cacao chips โฃ
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All youโ€™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. โฃ
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Spread it onto a plate or storage container and refrigerate overnight. โฃ
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๐˜๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ๐˜บ ๐˜ต๐˜ฐ ๐˜จ๐˜ฐ! ๐˜š๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ! ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ?! โฃ
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๐ƒ๐จ๐ฎ๐›๐ฅ๐ž ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž: Chocolate Protein & Unsweetened Cacao Chips from Trader Joeโ€™s โฃ
๐€๐ฉ๐ฉ๐ฅ๐ž ๐€๐ฅ๐ฆ๐จ๐ง๐ ๐‚๐ข๐ง๐ง๐š๐ฆ๐จ๐ง: Vanilla Protein, Diced Apples cooked with Coconut Oil & Cinnamon, Sliced Almonds โฃ
๐Ž๐š๐ญ๐ฆ๐ž๐š๐ฅ ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž ๐‚๐ก๐ข๐ฉ: Vanilla Protein, Pure Vanilla Extract, Unsweetened Cacao Chips from Trader Joeโ€™s โฃ
๐๐ฎ๐ฆ๐ฉ๐ค๐ข๐ง ๐’๐ฉ๐ข๐œ๐ž: Pumpkin Spice Protein (or vanilla mixed with pumpkin puree & pumpkin pie spice) & Raw Pumpkin Seeds

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Blueberry Overnight Oats

ย These look so good!!! I got this idea from my sister and I’ve been loving them. They may mornings so much easier!
Ingredients:
1/3-1/2 cup gluten free oats
1/3-1/2 cup unsweetened almond milk
1 1/2 tsp. chia seeds
1 tsp. maple syrup
2 tbs. water
1/2 cup blueberries
1 tbs. sliced almonds
Mix all of your ingredients together, excluding the blueberries and almonds and let sit in the refrigerator overnight.
Top with your blueberries, almonds, and some optional natural nut butter in the morning! Enjoy!
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