A Berry Yummy Parfait

19 Apr

This reminds me of the parfaits at Chickfila which might be why I love it so much:) It’s delicious and has way less calories, fat & sugar than Chickfila’s version!



4oz Plain Greek Yogurt
1 Tbsp Vanilla Whey Protein
20 Almonds
1/3 Cup Berries of choice (I chose Strawberries!)


Measure out 4oz of yogurt in a bowl. Then add the protein powder and mix until it is blended together evenly. Next add your berries. If you choose strawberries, I like to cut them into smaller pieces so that I get a little bit in each bite:) Next, place almonds in a baggie and crush. I actually use a hammer (because it’s fun) However you can use what ever method you prefer. Be careful not to crush into a powder (although my husband did that and it still taste good) I just think it’s a little better with a crunch:) Also, If you prefer the Chickfila parfait with cookies instead of granola try using Cocoa Almonds! They are absolutely delicious and you will hardly tell a difference!!


Chicken Salad

16 Apr

Craving Chicken Salad but not wanting all the calories & fat?! Here is an easy solution that is clean and EASY (One of my favorite words if you haven’t noticed!) It takes about 5 minutes and is made of only 4 ingredients. Enjoy!



2 Cans of Chicken
1/4 Red Onion
1 Heaping Tbsp Plain Greek Yogurt
3 Tbsp Sugar-free Relish


Dice up the onion then mix all ingredients in a bowl. Best if chiled overnight. This is great with a flat out wrap, on ezekiel bread, on top of a rice cake or all by itself! 🙂

Stuffed Peppers

16 Apr

Talk about simple and delicious! These stuffed peppers are extremely easy, healthy & yummy. Plus, you can make them in a variety of ways by subbing Chicken with Turkey & Brown Rice for Quinoa or Cous Cous.



3-4 Large Peppers
Brown Rice
1 Onion
1 lb Ground Chicken
1 pack of Low Sodium Taco Seasoning


In a pot or Rice Cooker cook 1 Cup of brown rice. Next cook the chicken with onions in a pan. While the chicken is cooking clean out your peppers and preheat the oven to 350. Once the meat is cooked stir in the taco seasoning. You may want to add a little water depending on how lean your chicken is. For portioning I like to measure out 4 oz of the chicken and 1/2 C rice, mix it together and stuff the pepper. To make it easier you may just want to divide all that you have between the peppers:) You may have a little extra depending on how big your peppers are, but even without the peppers it makes for a great snack!

Turkey Bean Chili

10 Nov

It’s that time of year again! It is finally starting to cool down in Florida and I am very excited to drink my seasonal coffees and eat some chili! 🙂 Chili is one of those recipes that has endless versions, but here is one we made today and LOVE! It’s filling, yummy & healthier than some of the other options. My only warning is that it is in no way spicy! I am not a fan of hot foods so if you like some kick be sure to add extra chili pepper or even some hot sauce!





Servings: 12
Calories: 196
Protein: 24g
Fat: 1g
Carbs: 20g


2lbs Extra Lean Ground Turkey
1/2 Cup diced Onion
1 Red Bell Pepper diced
1 tbsp Garlic Powder
2 4oz cans of diced Green Chilies
1 15oz can Low-Sodium Pinto Beans
1 15oz can Organic Black Beans
2 14oz cans Organic diced Tomatoes
1 Tbsp Splenda Brown Sugar
1 Tsp Chili Powder (Add more for extra kick)
2 Tbsp White Vinegar
3 Tbsp Yellow Mustard
2 Tsp Cumin
1 Tsp Salt


In a large pot cook meat with onion, pepper, and garlic powder. Cook until meat is no longer pink.

Next add green chilies, beans, tomatoes, brown sugar, vinegar, mustard, and all other spices. Stir until it is mixed well.

Bring to a boil then reduce heat to a simmer. Cover with lid for about 10 minutes.


Lower Carb Pepperoni pizza

11 Jun

Last week in class I discovered that I am not the only one who absolutely loves pizza!! In fact when asked, most women said pizza was their favorite of all foods. This weekend I set out on a mission to create a lower carb, health conscious, friendly pizza. I think I did pretty good:) & even Tristan agreed that these pizza’s are delicious! This is kid friendly, easy & quick! In fact this is one you could make with the kids! Let me know what you think:)

We compared our home-made pizza to a 6 inch personal pan pizza from Pizza Hut and this is what we found…

Pizza Hut                                   Home Made

Calories:                       610                                                 235
Fat:                                26g                                                  4g
Carbs:                           67g                                                  23g
Protein:                        26g                                                 31.5g


  • 1/4 C All Natural Pizza Sauce
  • 1 Flat Out Flatbread Original
  • 1/2 C Fat Free Kraft Mozzarella Cheese
  • 7 Turkey pepperoni slices


Preheat oven to 450. Lightly spray cookie sheet with non-stick spray. Place flatbread on the cookie sheet.

Next, evenly spread the sauce over the flatbread.

Add cheese.

Finally, add your turkey pepperoni slices.

Bake for 7 minutes or until cheese is melted. Enjoy!

Feel free to add fresh veggies such as mushrooms, onions, peppers, etc. The great thing about this personal pizza is that you can customize it however you would like!

Banana PB2 Shake

7 Jun

This is an awesome post workout shake. It’s got a good number of protein, carbs & sugars to fuel your body after a great gym session & it’s yummy!!


  • 1 Scoop whey protein
  • 1 TBS PB2 Chocolate
  • 1/2 C Unsweetened Almond Milk
  • 1/2 Medium Banana
  • 1 C Ice


Toss protein, PB2, almond milk & banana into a blender and blend. Add Ice and blend again until evenly mixed. Enjoy!


Calories: 215
Protein: 29g
Carbs: 17g
Sugar: 10g

Chocolate Pudding Shake

5 Jun

I wasn’t sure if I should call this a shake…or pudding…or just an awesome chocolate treat:) The texture isn’t like your traditional smoothie..it is much fluffier:) But I love it & I think you will too!


  • 1 Scoop Whey Protein
  • 1/2 C Unsweetened Almond Milk
  • 3 Medium Strawberries
  • 1 Tbs Sugar-Free Jell-O Chocolate Pudding Mix
  • 1 C Ice


  • Cut Three Strawberries and place in a blender. Add protein powder, almond milk & Jell-O mix. Blend untill mixture is even. Add Ice. Blend for about 1 minute or untill well mixed. Enjoy:)


Calories: 186
Fats: 1.6g
Carbs: 12g
Proteins: 27g