Tag: nutrition advice

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Healthy Eats: Pumpkin Cranberry Chocolate Chip Bar

Baking with protein powder is trial and error but when you nail it, you nail it! My Pumpkin Cranberry Chocolate Chip Bars are made with vanilla Casein powder which is a slow digesting protein powder so it keeps you full longer. These bars have about 40 g of carbs in each bar and I eat them as my post workout meal but they would be great for an easy breakfast or you could cut them into smaller portions and use them as a sweet tooth fix!

Ingredients & Instructions:

1.5 cups of Almond Milk (unsweetened)

1 cup of liquid egg whites

1 can pure pumpkin puree (not pumpkin pie filling)

1-2 TBSP pumpkin pie spice (I make my own with cinnamon, ground ginger, nutmeg, and ground cloves)

8 scoops Vanilla Casein Powder

1 cup dried sweetened cranberries

1/2 cup old fashioned oats

1/4 cup mini semi-sweet chocolate chips

In a large bowl mix the first three ingredients together until smooth then add in the spices. Add the protein powder and whisk thoroughly until all clumps are out. Then fold in with a spatula the oats, cranberries and chocolate chips. Spray an 8×11 baking dish (or tinfoil) with non-stick cooking spray then evenly spread the batter in it. Bake for 30-35 minutes or until center no longer jiggles. Cool then cut into 6 even portions for the following macronutrients: 293 calories ~ 39.7 g carbs ~ 5.6 g fat ~ 23.2 g protein

There are so many healthy breakfast/post workout options to ensure you fuel your body properly! Try our other healthy recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Pizza Cabbage Steaks

Imagine the incredible smell of pizza wafting from your oven right to your nose. That Italian goodness is just waiting to be devoured! And with cabbage steaks as the base instead of pizza dough, this side dish is all the pleasure without the guilt! Pizza cabbage steaks have large round slices of roasted cabbage topped with low sugar tomato sauce and melty mozzarella. The texture is firm and the flavors are on point. Sometimes I’ll add chicken or ground turkey to the top and make it a complete meal. This is a regular dish in our home and after one try, I’m sure it will make your weekly rotation too!

Directions:

Preheat your oven to 350 degrees. Line a baking sheet with foil or parchment paper. Slice a cabbage into 1/2 inch thick steaks and place on the baking sheet. Add a little salt, pepper, garlic and Italian seasoning and bake for approximately 30 minutes. Remove from the oven and top with a couple of spoonfuls of low sugar tomato sauce for each steak and spread it around. Then add a generous pinch of mozzarella to each steak (approx. 1/4 cup each). Return to the oven for another 5-10 minutes or until desired degree of doneness.

Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Peanut Butter Chocolate Pudding

Who would have thought that cottage cheese could have the texture of pudding and the flavor of cheesecake? Not me! As a kid I was incredibly grossed out by cottage cheese. The texture, the taste, pretty much everything about it. But, after some time in the food processor with other delicious ingredients, cottage cheese is the perfect backbone to a peanut butter chocolate pudding. And the macros on this little number put it as HEALTHY! The recipe is simple, and you can either keep the pudding in the fridge or try freezing it to make it more of an ice cream. The articles I read about freezing the pudding make it sound like you have to let it defrost before you can eat it, and I don’t know about you, but I never want to have to wait to eat my last meal!

Ingredients:

1.5 cups of low fat cottage cheese

3 TBSP natural peanut butter

2 TBSP cocoa powder

2 TBSP maple syrup

1/4 cup chopped cocktail peanuts

1 TBSP semi sweet (mini) chocolate chips

Blend cottage cheese, peanut butter, cocoa powder and maple syrup in a food processor until smooth and consistency of a thick pudding or loose frosting. Divide equally among three containers and top each with chopped peanuts (equally divide) and 1 tsp mini chocolate chips.

Nutrition facts per serving: 307 calories, 30 g carbs, 13 g fat & 19 g protein

There’s more where this recipe came from! Click here to check out additional health EATS!

*The exact portions will vary per person. If you’re wondering how much tofu you get and whether you can add pasta to it, contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Pistachio Peppermint Bars

Perhaps one of the most surprising and delicious combinations I’ve ever tried, the Pistachio Peppermint bars are salty, sweet and everything in between. They have a great balance of carbs and fats and pair with any protein of your choice for a fully balanced meal plan approved meal.

You’ll need a food processor and the following ingredients:

1 cup of old fashioned oats

1 cup + 1/4 cup pistachios

1/2 cup shredded coconut (divided in half)

2 TBSP olive, avocado or coconut oil

2 TBSP maple syrup

5 peppermint candies (crushed)

Preheat your oven to 350 degrees. In a food processor pulse the oats, 1 cup pistachios and 1/4 cup coconut until a finely ground mixture. Add in the oil and syrup continue to run the food processor until the mixture is thick but moist. Sometimes I add 1-2 TBSP of egg whites if it’s not moist enough. Spread the mixture into an 8×8 pan and use plastic wrap to evenly spread with your hand if necessary. Then take the remaining pistachios, coconut and crushed peppermint and sprinkle on top. Use your hand/plastic wrap to push the topping into the batter. Bake for approximately 10 minutes – depending on your oven a little less or a little more but careful not to overbake and dry them out. Each batch makes 8 servings (picture is a double batch).

Nutrition facts: 177 calories, 15 g carbs, 12 g Fat and 4 g protein

Recipe Variation for high protein: after adding the wet ingredients to the food processor, also add 5 scoops of Pea Protein and 3/4 cup liquid egg whites. Then proceed with the rest of the recipe. Then you can cut the bars into 4 servings for a Justin Check sized portion. Nutrition Facts (4 servings): 524 calories, 46 g carbs, 26 g fat and 30 g protein.

We’ve been making healthy food taste great for more than a decade. Try our other tasty healthy EATS by clicking here.

This post contains affiliate link(s). As an Amazon Associate, I earn from qualifying purchases. Any products I link to are tried and true and I highly recommend them!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Chicken Nuggets

A healthy and homemade version of every kid’s favorite protein: Chicken Nuggets! We use storebought shredded chicken from Aldi, beaten egg and shredded mozzarella to form these delicious nugs! I’ve baked and air-fried them and both ways are tasty and moist. These homemade chicken nuggets go great on top of a salad or on the side with veggies too.

Ingredients:

Shredded and chopped chicken breast – 1 beaten egg (may only use half of it depending on your portion of chicken) – 1/4 cup shredded mozzarella

Chop up your shredded chicken then stir in 1/2 – 1 whole beaten egg and the shredded mozzarella. Form into “nugs” on a parchment or tinfoil lined baking sheet. Bake or air-fry on 375 degrees for 10 minutes per side or until desired degree of doneness. You could make in bulk and freeze after they’ve been cooked. Pull out and reheat for a convenient and quick healthy meal!

We’ve been making healthy food taste great for more than a decade. Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Breakfast Burritos

It can be challenging to get appropriate protein, carbohydrates and fats locked into a single burrito, so why not make it two! The Breakfast Burritos include protein tortillas, white rice, cheesy eggs and hot sauce. They can be premade in bulk then reheated. As always, each person’s individual portions and macronutrients will vary.

Ingredients (per serving):

2 Protein Tortillas – 1 c rice – 1/4 c Egg Whites – 2 Eggs – 1/3 c shredded cheese – hot sauce to taste

Lay out tortillas and fill each with 1/2 cup cooked long grain white rice such as jasmine or basmati. Drizzle the rice with hot sauce. In a frying pan, cook 2 beaten eggs and 1/4 cup egg whites. Add 1/3 cup shredded cheese until melted. Divide the egg patty in half between the two tortillas. Wrap and roll! Store in the fridge until ready to reheat and eat.

Nutrition Facts:

816 calories – 83 g carbs – 31 g fat – 58 g protein

We have an entire index of healthy homemade creations. Check out more of our recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Cottage Cheese Breakfast Bake

Some breakfasts bring the yummy factor first thing in the morning and set your day off to an amazing start! The Cottage Cheese Breakfast Bake is one such recipe. First let me say you’ll never catch me eating cottage cheese on its own. I have a serious issue with both the texture and the taste of it; however, when it’s baked with other delicious ingredients, it usually takes on the flavor and texture of its pairings.

The Cottage Cheese Breakfast Bake is easy and fast to pull together. Make them in bulk and reheat in the morning to save on time! Here’s the step-by-step guide to make these tasty treats:

  1. Line loaf pans or circular baking dishes with a tortilla of your choice (always taking into consideration your macronutrient numbers). I used a sundried tomato wrap with roughly 200 calories and 35 g of carbs.
  2. Mix your egg whites (1/2 cup) and cottage cheese (1/2 cup) with a 1/4 cup mozzarella cheese (or cheese of your choice).
  3. Pour the mixture into one of your tortilla pans and repeat to make enough for each tortilla.
  4. Bake at 350 degrees for 35-45 minutes depending on your oven. The egg mixture will puff slightly and brown a bit. It should also be set and not jiggly.
  5. Let cool then wrap in plastic wrap or tinfoil until you’re ready to eat on busy mornings ahead. The last picture shows the Cottage Cheese Breakfast Bake after 10 minutes in the air-fryer!

Nutrition facts: (adjust portions of egg whites, cottage cheese, and shredded cheese to meet your macronutrient requirements)

430 calories – 46 g carbs – 38 g protein – 12 g fat

We have so many healthy recipes to choose from. They are all perfected and taste-tested by us! Try our other healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

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Healthy Eats: Apple Cider Dijon Pork Tenderloin

This marinade became a fast favorite in my home. Apple Cider Dijon Pork Tenderloin is a weekly staple in our healthy repertoire. We’ve expanded the marinade for use with chicken and turkey tenderloins as well. It’s delicious on grilled or baked proteins. It’s also incredibly easy to put together in a time pinch. I usually marinade the pork for about an hour before we cook it.

Ingredients:

2 pork tenderloins trimmed and silver skin removed

2 TBSP apple cider vinegar

2 TBSP sugar free syrup

1 TBSP Dijon mustard

3-5 cloves chopped garlic

2 tsp each fresh or dried herbs – pick 2 each time, I’ve tried all the combos and they are all delish (Thyme, Basil, Rosemary, Oregano)

Combine all ingredients in a large sealable bag. Shake and move around until the pork is well coated with the marinade. Let sit at room temperature for 30 min – 1 hour before grilling or baking to desired degree of doneness.

There’s more where this recipe came from! Click here to check out additional health EATS!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Chocolate Granola Pancake

I go to bed excited about the next morning when I know I have a Chocolate Granola Pancake waiting for me! How can something so delicious also be so nutritious? Careful selection of the ingredients and ensuring portions meet your macro meal planning numbers ensures the nutritious efficacy of this TASTY breakfast staple! See original breakfast pancake for base recipe.

This post contains affiliate link(s). As an Amazon Associate, I earn from qualifying purchases. Any products I link to are tried and true and I highly recommend them!

Ingredients:

  • 3/4 cup egg whites
  • 1/2 cup Simply Nature Coconut Cacao or Dark Chocolate Sea Salt Granola (found at Aldi) **Note: any other granola may be substituted – aiming for 20 g of carbs per 1/2 cup serving**
  • 1 scoop Super Seed Beyond Fiber

Directions:

Heat a frying pan over medium heat. Meanwhile in a small mixing bowl, whisk together all ingredients. Batter will be lumpy due to the granola. Spray the pan with non-stick cooking spray. Pour in the batter, be careful not to the let the batter sit too long as the fiber powder will cause it to thicken greatly. Cook the Chocolate Granola Pancake until it’s easy to slide a spatula underneath the pancake, usually 4-6 minutes. Flip the pancake and cook another 1-2 minutes.

I like to make a stack of the pancakes on the weekend, wrap each meal in tinfoil, and store in the refrigerator for fast breakfasts on weekday mornings. Pancake as pictured is topped with 1 TBSP natural smooth peanut butter and 2 TBSP sugar free syrup.

Approximate nutrition facts (per pancake with peanut butter topping): 395 calories , 16 g of fat, 33 g of carbs, 33 g of protein

We’ve been making healthy food taste great for more than a decade. Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

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Healthy Eats: Snack Platter

So as I sit and write this, we are smack dab in the middle of Covid-19 stay at home orders. Even if you are reading this 20 years from now, you’ll likely remember this pandemic and the endless all-day snacking that most people couldn’t refrain from. We have some tricks to make your snacking a little more guilt-free and balanced for your macro needs. Give our snack platter a try – complete with protein, carbs, a bit of fat, and tons of nutrients.

We love fresh veggies dipped in ranch dressing or dip. While you can find low fat/low cal dips they aren’t always wholesome. We do our best to avoid too many “chemical” creations throughout the day. Wholesome is always best for us. So we like to make our own dip.

Ranch Greek Yogurt Dip

  • 1 cup plain, nonfat greek yogurt
  • 1/2-1 whole ranch dressing seasoning package (any brand is fine)

Stir the ingredients vigorously to remove any lumps and clumps from the seasoning packet. Greek yogurt is high in protein, moderate in carbs, and is a good base for many things that use mayonnaise like tuna salad or egg salad. Trick of the trade, replace your mayo with Greek yogurt and a little mustard – very satisfying!

Veggies are largely fair game. Of course there are vegetables with more nutrients than others, less carbs than others, but let’s be REAL, no one gets fat from eating carrots. So wash and slice your favorite veggies – radishes, peppers, grape tomatoes, carrots, cucumbers – these are all really yummy with the ranch dip.

I love chips! The crunch, the salty seasoning, the happiness that spreads through me when I eat them – half kidding half serious! So here comes my find of the century – FLEX chips. They come in 3 different flavors and it is hard to believe they are pretty good for you. Made from plant based protein, they are low in carbs and calories and pack a decent amount of protein in them.

This snack platter has a balanced macronutrient breakdown. You can eat a lot of this and not feel bad! You’ll be having a “meal plan approved” snack. I bet you’ll feel so much better about your eating habits by replacing today’s snacks with the healthier version!

We have tons of recipes and healthy EATS to satisfy your palate!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!