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Prepping baked oatmeal is perfect when you need a quick meal on busy mornings. This protein packed cinnamon roll baked oatmeal is a complete meal, made with oats, egg whites, and Greek yogurt. Eating oatmeal for breakfast is a great way to start your day. Not only is oatmeal a good source of fiber, vitamins, and minerals, but it as far as grains go, it’s high in protein as well. (check out my other recipes for more healthy whole grains here) Oatmeal can be so versatile! Overnight oats, regular oatmeal, egg white oats, and baked oats are four different ways […]
Top 28 List of Fruits with Calories and Carbs
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Fruit is an important part of a healthy diet! This alphabetical list has 28 of the most popular fruits, with their calories and carbs. Print it out to make sure you try them all. Filled with fiber, nutrients, and delicious flavors, fruit is a food group you should never leave out of your diet if you want to achieve your health goals. Fruits and veggies come in a variety of colors, which gives them a different combinations of antioxidants and phytochemicals. It’s important to eat a variety of fruits to optimize the nutrients and absorption of these nutrients. This list […]
Very Low Calorie Chicken and Rice Bowl Dinner Recipe
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For those times you’ve eaten all your calories for the day, but you still want to eat dinner (or second dinner). My 105 calorie, chicken and rice bowl recipe, made with chicken, cauliflower rice and other veggies has been a life saver. Once I find myself eating the same meal every day for a few days in a row, I know I need to take pictures and write about it so I can remember it. That is this meal! For the last few weeks, when I find myself out of calories for the day, but I still feel like eating, […]
1500 Calorie Healthy Macro Meal Plan {40% Protein, 40% Carbs, 20% Fat}
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This 7 day macro friendly healthy meal plan is 1500 calories, 150 grams of protein, 150 g carbs, and 40 g of fat. Print this meal plan for a one page printable view of the plan, new healthy meal ideas, the shopping list, and the recipes! After posting a “before and after” weight loss picture on Instagram, a reader asked how weighing and measuring food affected my relationship with food, and what kind of message that would send to kids in the home. {read my post here about the Non-Diet approach to kids weight loss} In full transparency, I’ve never […]
Jamie’s 124 lb Weight Loss Story
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Meet Jamie! He successfully lost 124 lbs through meal prep and calorie counting! Jamie’s Weight Loss interview: How much weight did you lose in total? I went from 305 pounds to 181 for a total of 124 pounds What started you on the journey for weight loss? My wife and I went to California and when we got back home she was showing me pictures and I was shocked at how big I was. It made me driven to lose the weight. What did your diet look like? I gave up all soda and juice and drank only water. I […]
Andrew’s 40 lb Weight Loss Success Story
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Meet Andrew! At 25 years old, Andrew felt he was too young to suffer from knee and back pain. Anxious to move better and exercise without pain, he successfully lost 40 lbs through diet and exercise. What is your total amount of weight lost? On my journey I lost a total of 40 lbs. I knew I wanted to start my journey when my weight reached over 250 lbs. This was too much and my knees and back were beginning to hurt doing things I loved like running, or playing sports. I now weight 210 lbs. What made you choose […]
Protein Pumpkin Ice Cream Sandwiches
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These delicious pumpkin ice cream sandwiches have 104 calories and 7.5 grams of protein per sandwich. You’ll need protein powder, canned pumpkin, pudding mix, Xantham gum, almond milk. light whipped topping, and graham crackers. I blame pinterest and instagram for the canned pumpkin shortage! Every time I head to the grocery store for pumpkin, the shelves are empty. There are just too many tasty looking pumpkin treats on social media, I think we’re all trying to maximize those fall flavors and enjoy every bit of it. But, I kept going back to the store, because I was dreaming about these […]
Low Calorie Breakfast: Avocado Egg Stuffed Mushrooms
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Start your day with this low calorie, avocado egg stuffed mushrooms. This high protein, low carb, nutrient packed breakfast will keep you full all day. If I’m not sautéing eggs for the top of my eggs, I’m putting the eggs inside my mushroom! I love this twist on my traditional breakfast of eggs and mushrooms. The stuffed mushrooms, with all the delicious breakfast ingredients I use like egg whites, a whole egg, avocado and tomato, is the perfect way to have a little variety in my morning (see my 19 low calorie egg ideas here) I realize mushrooms, like portobellos, […]
Caffeine, Sugar-Free Jello Blocks
With only 30 calories, 60 mg of caffeine, and 8 g protein, this is a dessert you can have every day! I’ve been reaching for this low calorie treat any time a craving hits. Since starting my bikini prep in January of this year, I have turned to sugar free Jello more times than I want to admit. Most of the time, I eat the Jello without tracking it or putting it on a meal plan. I considered it a ‘free food’ until the end of my prep when I was counting calories even for free foods (see my list […]
Christine’s 50 lb Weight Loss Success Story
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Long term, successful weight loss is possible without eliminating food groups! You can lose weight and still enjoy your favorite foods. Tracking and counting calories is key! I’m so excited to share some weight loss success stories with you, starting today! Meet Christine from Run Wine Finish Lines. Christine lost over 50 lbs by fixing her relationship with food, and eating a balanced diet. She even eats dessert every day! Christine succesfully lost weight by tracking her food and controlling calories. As soon as Christine responded to my inquiry for weight loss success stories, I immediately connected with her! We […]
Protein Pumpkin Waffle {93 Calories}
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These pumpkin waffles, made with high protein ingredients like egg whites and cottage cheese, have only 93 calories and 8 grams of protein each. I’ve been making some variation of this low calorie, high protein, waffle or pancake, over and over. The original pancake with practically the same ingredients is here. The high protein, low calorie waffle can be found here. All three of these are similar (egg whites and oats), with only slight variations. Once I decided to make a pumpkin waffle, I knew I wanted to use the same ingredients, but just add a little bit of pumpkin […]
1 Minute Microwave Homemade Parmesan Crisps
If you could have delicious, parmesan crisps in one minute, wouldn’t you want some? This homemade recipe for those cheesy Costco parmesan crisps are so easy you’ll be making them every day. Can you really call something a recipe if there is only 1 ingredient? Because these Parmesan crisps only have ONE INGREDIENT! You guessed it. Parmesan cheese. So, we bought some Parmesan whisps at Costco recently for the first time. My husband and I were immediately in love with them. So delicious, salty, cheesy, crispy. But I had two problems with the Costco Parmesan Whisps: They aren’t cheap! It’s […]
Tasty 75 Calorie Brownie From a Brownie Mix
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A Chocolatey 75 calorie brownie in under 10 minutes! This healthy, low calorie brownie can be yours today by following this simple recipe. Recently, I purchased a mini cast iron skillet from Hobby Lobby (similar to this skillet from Amazon). I instantly began imagining the small servings of food I could make in the skillet. Baking food for one serving, or minimal servings is the easiest way to practice portion control. If you make 4 brownies vs 24 brownies, the worst you could do is eat 4. I love making small, single serving treats! That’s why this healthy brownie mug […]
19 Low Calorie Smoothies {Perfect for Breakfast and Under 200 calories}
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Fruit smoothies can be incredibly high in calories. During weight loss, it’s smart to choose nutrient dense smoothies for your breakfast drink, that are low in calories. Here are 19 low calorie smoothies to start your day off right. When designing a balanced diet, I never forget fruit! Fruit is essential for a healthy diet. According to the USDA, the recommended servings for fruit is 1-2 cups of fruit per day. A terrific way to meet that recommendation is through fruit smoothies. Unlike juice, smoothies blend up the entire fruit so you still get the fiber. Fiber help slow the […]
Simple Healthy Meal Plan for Young Adults
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I have a simple and healthy meal plan for young adults living on their own for the first time. Share the printable with your kids who have recently moved out, college age kids or missionaries, to make sure they are getting balanced, good nutrition! When your kids move out for the first time, whether they are going to college, or serving a mission, you would hope they won’t start living on Mac & cheese or ramen. Even if you taught them to cook good, balanced, nutritious meals, suddenly when they move out, they can’t think of any healthy meal ideas. […]
Healthy Halloween Care Package {with printable tags}
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If you are looking for ideas for a healthy Halloween care package that doesn’t include junk food, you came to the right place! I made this box for my college age daughter who is currently an LDS missionary serving in Texas! It’s so easy to make a care package for your college age kids or LDS missionary that is full of candy and other treats. Preparing a healthy care package on the other hand is not so easy. My daughter is serving a mission for our church in Houston Texas right now and this is her first Halloween away. There […]
Homemade 100 Calorie Microwave Popcorn
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Packaged microwave popcorn comes in a huge range of calories depending on other ingredients as well as weight. I have a simple, healthier, and less expensive way to make your own homemade 100 calorie microwave popcorn. 3 tablespoons (40 grams) of popcorn kernels, according to the USDA contains 120 calories 4 grams of protein 29 grams of carbs 1.5 g fat and 6 grams of fiber! All that fiber makes popcorn a healthy, whole grain, that most definitely fits into a balanced diet. According to heart.org “When it’s air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That’s because […]
Grocery Store Buying Guide for Healthy Eating in 2020 {35 Products and Brands}
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There are so many products on the market in 2020 to make weight loss easier, without feeling deprived. This grocery shopping guide outlines the current products I’m loving to stay on my plan in 2020. Print the PDF of this guide here I get it! If you are like me, you love food in a way that it interferes with your weight loss goals. How is it possible to control your appetite when there is so much delicious food in your face, tempting you constantly? If you are trying to get healthier, but your love for food seems to be […]