Showing posts with label meal planning template. Show all posts
Showing posts with label meal planning template. Show all posts

Friday, December 6, 2013

Skinny Snacks // Chocolate Chip Cookies

Confession... I. Love. Cookies! But obviously eating cookies all the time won't allow me to be in shape. Why can't we have the best of both worlds? A yummy, chocolatey snack after lunch to satisfy your sweet tooth without completely ruining your healthy eating habits. DONE!

Feel free to substitute your favorites in this recipe, just make sure your batter in no more than 1/8 protein powder or they will have a weird rubbery, bread-like texture.


§  1 large egg
§  1/2 cup of chocolate protein powder
§  1/4 cup of oat flour (I make my oat flour at home by putting old-fashioned oats in the blender)
§  1/2 tsp of baking soda
§  1/4 cup of flaked coconut
§  1/4 cup of almond milk
§  10 ground almonds

§  1/8 cup sugar-free dark chocolate chips


1.      Preheat oven to 340 F
2.      Mix together egg, protein powder, oat flour, baking soda, coconut,almond milk, and ground almonds.
3.      Once dough is formed, stir in chocolate chips.
4.      Using a spoon, divide mixture into 12 cookies and place on a sprayed cookie sheet.
5.      Put in oven for 15-20 minutes.
6.      Remove them from the oven as soon as they cook through. It's good if they're a bit soft in the center. Make sure you don't overcook them because they'll dry up and lose their charm if you do.

***To make lower-calorie and lower-fat cookies: use oats instead of flaked coconut and cocoa powder instead of chocolate chips.
Nutrition Facts - Per cookie

Calories 75.5
Total Fat 4.8g
Total Carbs 3.2g
Protein 3.8g


Thursday, November 14, 2013

Skinny Drinks // Hazelnut Macchiato

I'm cookoo for macchiato!! But a daily trip to Starbucks can get spendy. Make it at home for half the calories and a fraction of the cost. (Can you tell that I'm in sales?) =] 

Starbuck's drink contains espresso, freshly steamed milk with vanilla syrup and finished with hazelnut drizzle. This skinny version uses hazelnut coffee, sugar free vanilla syrup, fat-free steamed milk. I skipped the whip cream and chocolate syrup to spare some calories. Who wants to drink all their calories?! Each skinny drink has 55 calories and 1 gram of fat. Don't worry, you won't need any spiffy equipment to make this tasty drink.  All you need is a blender or a whisk.

Ingredients for Coffee:

1 cup (8 oz) hazelnut coffee or decaf, You can use a K-cup or brew your favorite hazelnut coffee
½ cup fat-free milk
1 tablespoon Torani Sugar Free Vanilla Syrup or Starbucks Sugar Free Syrup

1. Brew coffee. 
2. In a saucepan, whisk together milk and vanilla syrup over medium heat, stirring until steaming. Remove from heat. Transfer to a blender and process for 15 seconds until foamy. If you don’t have a blender just whisk the mixture continuously with a wire whisk until foamy.
3. Pour into a large mug. Add the hot coffee on top. 
4. Drink immediately. Enjoy!
It's delicious hot but if you're anything like me, you'll love it cold better! Throw (not literally =]) some ice cubes on top of your mixture and enjoy your cool refreshing beverage. =]
Have you tried Starbuck's Hazelnut Macchiato? 

Monday, November 11, 2013

Eat Clean // Meal Plan

The key to weight loss success is establishing a healthy lifestyle. I don't believe in fad diets - sure they work temporarily but diets aren't realistic, long term solutions. Your body has specific needs, especially when you're working out. 

Here's a good meal plan to get you started on a healthy path. Incorporate other healthy snacks and meals throughout the week and you won't just feel better, you'll look better too! 

For a more in depth breakdown of what proteins, carbs and fats to eat and when, check out my Clean Eating: Healthy Lifestyle Guide to Becoming Fit! 


1/2 cup of oatmeal with cinnamon 
4 egg whites
1 whole egg
3/4 cup of berries

Post Workout

1 Serving of Whey Isolate Protein 
5 oz. grilled chicken
4 oz. sweet potato
1 cup of vegetables 


5 oz. grilled chicken
1 oz. almonds
1 cup of vegetables


1 cup of Fage 0% Greek Yogurt

3/4 cup of berries


6 oz. grilled chicken 

2/3 cup of quinoa

1 cup of vegetables

Saturday, October 19, 2013

Skinny Snacks // Apple Cinnamon Protein Bars


1/2 cup almond meal/flour
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1/4 cup Splenda or Stevia
medium apple - grated (large holes)


Spray an 8-by-8 inch glass dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.
In a smaller bowl, combine egg whites, splenda, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.
Fold in grated apple and mix until combined.
Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Makes 16 squares

Tuesday, September 17, 2013

Skinny Snacks // Strawberry Banana Oatmeal Protein Bake


Ground Flaxseed (Optional) 2 tbsp
Salt 1/4 tsp
Cinnamon 1 tbsp
Unsweetened Almond Milk 1 1/2 cups
Strawberries 4 large


Preheat oven to 375 degrees F.
In a medium bowl mix together dry ingredients.
In another medium bowl mix together wet ingredients except fruit.
Spray an 8" or 8.5" round or square baking pan with non-stick spray.
Line the bottom of the round baking pan with one of the thinly-sliced bananas.
Mix dry ingredients into wet ingredients - make sure it is distributed evenly.
Pour mixture on top the layer of sliced bananas.
Cover with remaining sliced banana and sliced strawberries.
Bake for 40-45 minutes until top is golden brown, or inserted knife comes out clean.

Wednesday, September 4, 2013

Skinny Snacks - Pumpkin Protein Bars

Pumpkin Protein Squares


½ C Xylitol Brown Sugar Blend (Ideal)
1 - 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)


Preheat the oven to 350.
Spray a 9 X 13 glass baking dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into a glass baking dish and bake for 30 min.

Makes 24 squares

Friday, August 16, 2013

Skinny Snacks - Lemon Protein Bars

Protein bars make a great post workout snack but they get expensive and typically if they taste good they aren't that good for you. These lemon protein bars are an inexpensive, healthy alternative. 

Pick a day to prep your snacks and meals for the week. Sundays are always best for Troy and I to get our shopping and weekly meal prep out of the way. 


1 cup oat flour
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light
1/2 cup Splenda, Truvia, or Ideal
4 oz water


Preheat oven to 350 degrees.
Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

Mix egg whites, Splenda, applesauce and water in a bowl.

Add wet ingredients to dry ingredients and mix together.

Spray 8x8 glass dish with non-stick butter spray.

Pour ingredients into dish.

Bake 23 minutes.

Makes 16 squares.

Thursday, August 15, 2013

Skinny Snacks - Chocolate Protein Bars

What’s better than a tasty snack that’s also healthy for you? These Chocolate Protein Bars are great post-workout snacks that are packed with healthy ingredients. Save money and make your own protein bars!

1 cup Oat Flour
½ cup Splendaor Truvia
½ tsp Baking Soda
¼ tsp Salt
3 tbsp Baking Cocoa
4oz Water

Preheat oven to 350 degrees.
Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
Mix wet ingredients (egg whites, Splenda,  Berry flavored Baby Food, Water) together in a medium sized bowl.
Add wet ingredients to dry ingredients and mix together.
Spray cooking dish with a non-stick butter spray and add batter to dish.
Bake 20-30 minutes in oven.

Makes 16 squares

Tuesday, July 30, 2013

Meal Plans

I’ve been getting a lot of emails from my readers lately asking about what type of foods they should be eating. It can be hard to determine what is just media hype and what is genuinely good for your health and fit physique. After weeks of talking about doing a meal planner, I have FINALLY compiled an awesome clean eating meal planner. This meal planner is a great way to begin your healthy eating lifestyle and get a good understanding of why you’re eating specifics things at specific times.

I’m so excited to share this with all of you and I hope you enjoy it!

E-Book: Clean Eating + Healthy Lifestyle Guide To Becoming Fit

20% off coupon code: 41Q2XFKNHP