Classic Broccoli Salad – A Family Favorite

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Broccoli Salad is the perfect refreshing side for a summer family meal! I’m trying to document the recipes I make on Sunday’s for our family dinners. Which means, it’s taking some time because I cook without weighing and measuring things. But it’s also a win-win. Because when I measure the ingredients, I can also calculate the calories and macros, and…
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The Perfect Small Batch Zucchini Bread

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I have been on the hunt for the perfect zucchini bread recipe for YEARS! In 2022 I made a Low Calorie full size loaf, but I think I might like this recipe even more! This small batch zucchini bread makes two small loaves which means you can keep one for yourself and give the other away! All About the Ingredients…
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Low Carb Chicken Caprese

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This low carb chicken caprese makes an excellent snack or lunch. It’s made with chicken, lettuce, tomato, and fresh mozzarella What we used for our chicken caprese These simple ingredients make a healthy lunch or snack for you! PIN THIS FOR LATER AND FOLLOW ME ON PINTEREST! Other Recipes You Might Like
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White chicken lasagna

White Chicken Lasagna {Sunday Family Dinner for a Crowd}

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A family favorite, this white chicken lasagna can be scaled to feed 10-20 people, easily! As empty nesters, we have a standing invitation to our kids (and even local nieces and nephew’s) to come to our house on Sunday nights for dinner. We usually have 10 people over for dinner, but we can get up to 20! And, no matter…
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1 Minute Peanut Butter Protein Cookies

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Delicious peanut butter protein cookies ready in just 1 minute! Cook in the microwave, or enjoy the no-bake version. If only I could trust myself around a jar of peanut butter, but I’m just not that strong! 1 spoonful of peanut butter generally leads me to several spoonful’s, until I’ve had 1000 calories of peanut butter and still could be…
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152 g protein week 1 meals

My 150g of Protein Day {Build Muscle + Lose Fat!}

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OK Friends!! I’m going to stop OVERTHINKING how to share my body recomp journey with you, and just start getting it out there. The only reason I’m so far behind with updates, is because I can’t decide what to share and how to share it. So, this might be short, but I just need a place for my thoughts!! I’m…
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Viral Low Carb Chicken Crust Pizza {2 g carbs + 19 g protein per slice}

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Have you seen the viral chicken crust pizza yet? We swapped a classic pizza crust for ground chicken, topped it with extra cheese, and it came out to 2 grams of carbs and almost 20 grams of protein! If you tried seen this viral low carb, chicken crust pizza yet, don’t wait! Make it today. I tried this recipe about…
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Low Calorie Dinner: Asian Lettuce Wraps

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This low calorie take on Asian lettuce wraps uses ground turkey, soy sauce, mushrooms, and more to create a flavorful filling that pairs perfectly with lettuce or rice! Whether you’re a busy mom trying to get food on the table, a working professional looking for quick dinners, or a individual along their health/weight loss journey, this is a recipe for…
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3 Habits For Effective Body Recomp with Optimal Results

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The three big things I’m doing to lose fat and gain muscle over age 40 for the next 100 days! These are the cornerstones for an successful body recomp. (All posts for 100 day recomp) OK Ladies! If you’re over 40 and don’t think it’s possible to recomp your body (lose fat while gaining muscle), I want you to try…
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Body Recomp: 7 Data Points to Track & Measure For Success

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What gets measured, gets managed. What data should you track and measure to recomp your body? It’s become clear to me that in order to thrive in this second half of life, I need goals! I need them to be: So, let’s talk about what I’m measuring to go through a body recomposition: Build more muscle and lose fat at…
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100 Day Body Recomp Challenge: Muscle Growth, Fat Loss, and Confidence After 40

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Follow along as I spend the next 100 days building muscle and losing fat. My diet plans, recipes, and workouts will all be included, as well as my body fat scan & measurements! (Click this 100 Day recomp tag to follow along) I have learned more about improving my fitness, health, and physique in the last 6 years of actually…
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Protein lemon poppyseed muffins low sugar

Low Sugar Lemon Poppyseed Protein Muffin

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These macro friendly Lemon Poppyseed Protein Muffins only have 1 gram of sugar per muffin! Low sugar, high protein, and very delicious! 1 muffin = 113 calories, 4 g protein, 22 g carbs, 4 g fat, and 1 g sugar I have a few muffin recipes on this blog, and each are a slightly different. It’s springtime in Utah, so…
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Quick and Easy Cheesy Chicken Bake {Low Carb and Low Calorie}

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This cheesy chicken is low carb (*only 1 grams of carbs) and it takes only 14 minutes to make! Save for busy nights, and stick to your diet eating this delicious cheesy chicken! Per serving: 114 calories, 17 g protein, 1 g carbs, and 4 g fat Whenever I start sharing my meals in my instagram stories, people always tell…
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circus animal protein ice cream in ninja creami

3 Ingredient Circus Animal Protein Ice Cream {Ninja CREAMi}

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The simplest (yet tastiest protein ice cream yet! This Low Calorie sweet treat is a 3 ingredient Circus Animal Protein Ice cream. Made with vanilla protein powder, low fat milk, and Circus Animal Cookies! 365 calories, 29 g protein, 42 g carbs, and 9 g fat. I am committed to eating delicious treats and still meeting my weight loss goals!…
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Almond Joy Energy Balls Recipe

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Delicious energy balls that taste like an Almond Joy candy bar. I used vanilla protein powder, oats, almond extract, shredded coconut, almond butter, honey, and milk chocolate. Makes 19 (tablespoon size balls). Each ball contains 83 calories, 8 g carbs, 3 g protein, and 5 g fat. For a simple energy ball on the go, that is not only tasty,…
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Sweet Citrus Green Salad {100 calories and Perfect for a Potluck!}

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10 Cups of this delicious sweet green salad is made with lettuce greens, oranges, red onion, feta cheese, sunflower seeds and a low calorie poppyseed dressing. It’s a perfect side dish for feeding a crowd. Calories per serving: 110, 18g carbs, 3g protein, 4 g fat. This recipe serves 10 (and I doubled it for our dinner last night and…
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Frozen Pistachio Cool Whip Dessert Recipe {Sugar Free-High Protein}

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With just 3 ingredients, you can have this frozen pistachio cool whip dessert tonight! Sugar free cool whip, sugar free pistachio pudding mix, and optional: Vanilla protein powder! Calories and macros IF you include the protein powder: Per serving: 160 calories, 23 g carbs, 5 g protein, 6 g fat. It’s true I’ve been obsessed with cool whip since 1980!!…
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How I’m Maintaining Weight Loss Without Feeling Restricted

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(My 2025 Journal style Update): These three questions can help you create the perfect weight loss and weight maintenance strategy for your life! For more weight loss diary entries, click here It’s officially been 2 months since that last fitness /bikini show, and I’m up a few pounds more than my target weight gain. So, it’s time for me to…
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portable high protein breakfast taco 30 g protein

Healthy Breakfast Taco {Portable meal hacks}

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This low calorie, high protein delicious breakfast taco is perfect for on the go! No more eggs falling out, it’s definitely delicious, and it’s super quick to make! 300 calories/ 30 g protein, 22 g carbs, 13 g fat I know how hard it is to stick to a diet when your life gets busy! When I was successful at…
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How I Got Ready for a Women’s Fitness Competition Over 50 {And Losing 23 lbs in 16 weeks}

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I had an identity crisis at the age of 46 when my kids started moving out. At the same time, I sold a business that I grew from scratch (and truly loved with all my heart!) So, feeling like I lost my identity as a mom and a business owner, I was in a serious funk. To get out of…
Read More How I Got Ready for a Women’s Fitness Competition Over 50 {And Losing 23 lbs in 16 weeks}
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Protein-Packed Yogurt Parmesan Chicken Recipe for One | Low-Calorie, High Taste!

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A long time family favorite, this yogurt Parmesan chicken is quick and easy to make. It has 340 calories and 37 grams of protein and tastes AMAZING! Why You Should Make this Yogurt Parmesan Chicken? This is one of those recipes that I made a lot while raising kids. They loved this dinner. It was definitely a go-to. Now that…
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High protein low calorie blueberry pancakes

Low-Cal, High-Flavor: The High Protein Blueberry Pancakes That Kept Me on Track For Weight Loss

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Made with egg whites, protein powder, and a banana, this low calorie, high protein blueberry pancakes hits the spot! A sweet way to start your day with 30 grams of protein. Ingredients in This Blueberry Pancake Recipe Let’s get right into it! I do want to start sharing where the calories and macros are coming from, via the ingredient list….
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Affordable Hormone Testing without a Doctor

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If you order a lab test using my affiliate links, I receive a small commission. However this article and opinion are all my own. If you’ve been wanting to get your hormones tested, but not wait for a dr. to order it for you, take control of your own health and order it yourself! It not only saves you money…
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