Make Ahead Apple Almond Poppyseed Salad

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This delicious Apple Almond Poppyseed salad with chicken can be made ahead to be ready to eat any time! So, I’ll get right to it- This salad has been a game changer in my love for salads. I always liked salads, but I didn’t LOVE salads until I started adding fruit and poppseed dressing. This Apple Almond Poppyseed Salad isn’t just a hit for my own tastes, but any time I bring this salad to a party, someone always asks for the recipe. We were invited to a friends house for dinner last night, and I brought this this apple […]

Dietary Guidelines 2020-2025; Make Every Bite Count

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It’s no secret I’m a fan of the Dietary Guidelines outlined by the USDA. So, I was excited when the most recent recommendations for the next 5 years was released today. (see the press release here) Why I love the Dietary Guidelines! In 2007 I created a nutrition plate that reflected balanced eating. It showed a plate where half your meal would be fruits and veggies, 1/4 proteins, and 1/4 grains. My first plate looked like this: As luck would have it, in 2011 the USDA updated the pyramid as the icon to show the dietary guidelines, to a plate, […]

17 Quick High Protein Breakfast Ideas

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Looking for a high protein breakfast, that is also low in calories? These 17 high protein breakfast ideas are sure to fill you up! It can be simple to fix a healthy breakfast, even if you need to fix it the night before and reheat it quickly the next day. For me, an ideal breakfast is both low in calories and high in protein. I prefer low calorie so that it helps me maintain my weight loss, and high protein so that it builds muscle and keeps me satiated. I do prefer to delay breakfast until around 10 these days. […]

Cake Batter Protein Balls

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Made with protein powder, these cake batter protein balls are a treat any time of day! Each ball has more than 8 grams of protein! Get the recipe below. Ever since I found the cake batter extract at Walmart the other day (Amazon link here) I’ve been obsessed with finding new ways to use it. I’ve made cake batter chaffles, these protein balls, and soon to publish cake batter protein pudding. For these cake batter protein balls, I used vanilla protein powder. I’ve been using the 130 calorie vanilla Optimum Nutrition from Costco. I also used almond butter. The almond […]

5 Minute Personal Pizza (166 calories)

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Delicious healthy mini chicken personal pizza, made in the toaster oven in less than 5 minutes. I made this recipe in the toaster oven, of course, but it’s not necessary!⠀I love these personal pizzas because you can make one ANY TIME! I just used the bread dough from a frozen Rhodes roll, flattened it out and added toppings. It baked in the toaster oven in only 5 minutes!⠀For this one I used: ✔️1 frozen roll dough.⠀✔️1 tablespoon alfredo sauce⠀✔️1 tablespoon mozzarella cheese⠀✔️3 pieces rotisserie chicken⠀✔️1 slice zucchini⠀✔️1 slice sweet potato!➖For those ingredients I got⠀166 calories⠀6 grams protein⠀20 grams carbs⠀and 7 […]

17 Healthy Sweet Potato Dessert Topping ideas!

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Try these 17 ideas for sweet potato toppings and turn your boring sweet potato into dessert! Sweet potatoes not only taste great, but are a rich source of vitamins and minerals. In one of my FAVORITE books, “The World’s Healthiest Foods“, it says, “sweet potatoes are not just a sweet version of regular potatoes.” In fact, they aren’t even in the same botanical family. Sweet potatoes are not considered a nightshade, and don’t need to be avoided by people who can’t tolerate nightshades. Sweet potatoes have more fiber than regular potatoes. Sweet potatoes are a rich source of beta carotene […]

Healthy Cheesy Chicken Butternut Squash Risotto

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This recipe for chicken butternut squash risotto is a creamy, cheesy and delicious way to cook rice! Imagine a healthy version of risotto, that’s cheesy and high in protein! I learned how to make risotto when I first started food blogging back in 2007. I was attending a food bloggers conference, where we had a test kitchen and learned risotto. Before then, I had no idea the patience it takes to make delicious risotto. Risotto vs Traditional Rice There are some key differences between a regular dish of rice and risotto. Here’s a quick Youtube video that explains cooking classic […]

Meal Prep In an Instant {Book Review}

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Imagine a book that gives you 7 weeks of meal plans, with the step by step prep you need to shop for and make all the meals. And to top it off, it’s all done in an instant pot! I LOVE this new book by Becca Ludlum from the blog, My Crazy Good Life. on how to prep your meals once a week, all in the Instant Pot. The new book, Meal Prep in an Instant, has 56 recipes, and 7 weeks of meal plans with the shopping list and instructions you need to make all the meals. I couldn’t […]

Best Banana Bread Overnight Oats

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When you need a quick and healthy breakfast, try banana bread overnight oats! Made with almond milk and bananas, this breakfast was a hit! I’m helping a friend with some weight loss goals right now. She never has time for breakfast and feels like it sets her up to fail each day in making poor food choices. {read my weight loss transformation here} That’s when I recommended overnight oats!! Such a perfect breakfast for busy people! Would it be too dramatic to say, I REALLY think this bowl of overnight oats tastes like banana bread? I TOTALLY DO!! I have […]

Birthday Bath Bombs {Non-Food Gift Idea for Girls}

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Inexpensive birthday gift idea for your Activity Days girls. These birthday bath bombs are so cute, with a printable tag saying, “Hope Your Birthday Is the Bomb”. I’m always looking for a small, inexpensive birthday gift for the kids that I’ve been called to serve with. I’ve served with the young women and activity day girls for most of my adult life! I also like to find a fun gift that doesn’t involve food. With the kids getting junk food every where they go, as well as many of them having allergies, a non-food gift idea is ideal. So, since […]

Low Carb Cake Batter Chaffles


Low carb breakfast idea: The sweet, cake batter chaffle! Take out the sprinkles and this breakfast chaffle would almost be no carb! Breakfast is my absolute favorite meal of the day. Actually breakfast food that is. I do wake up early to workout. I prefer working out on an empty stomach. Then, I come home, shower, and answer emails. I don’t usually have breakfast until 9-10am. Kind of a mini- intermittent fasting schedule. I’ve been digging the chaffle recipes lately, because they are so tasty! Quick and Easy to make, a chaffle is just a cheese-waffle, that is usually low […]

Healthy & Simple Spaghetti Squash Carbonara

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If you happen to have a spaghetti squash, you’ll want to make this healthy, but super simple spaghetti squash carbonara! While traditional spaghetti carbonara isn’t complicated, the addition of eggs always scared me off a little. And this, coming from a person who LOVE’S eggs! I just didn’t see why I would add eggs to spaghetti! So, my even MORE simplified version of spaghetti carbonara just includes the perfect blend of ham, peas, parmesan cheese and mushrooms. And then, to lower the calories, I’ve replaced the pasta noodles with spaghetti squash! 100 grams of spaghetti squash has only 31 calories. […]

High Protein Cinnamon Roll Baked Oatmeal

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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}

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 […]