How a Food Log Can Help You Lose Weight

    How a food log helps with weight loss H

    Studies show, self-monitoring through keeping a food log is a predictor of weight loss success! People who spent just 15 minutes a day on tracking food lost weight. (Journal of Obesity) If you’re anything like me, you want to make this new year the start of a new life, through improving your nutrition, exercising frequently and practicing self-care. And you’re not alone — millions of individuals spend the first weeks of the new year engaging in exercise, cleaning up their diet and performing cardio sessions. But as the weeks turn into months, we slowly notice that these individuals begin shifting […]

    Low Calorie Grilled Cheese Sandwich

    Grilled Cheese Stripes Thumb 1200x1200 L

    Save over 270 calories by using these low calorie grilled cheese sandwich ingredients. 45 calorie slices of bread, thin sliced cheese, and cooking spray! The calories and macros for the ingredients I used in this low calorie grilled cheese sandwich was 130 calories, 16 grams protein, 19 g carbs, and 11 grams of fat. Healthy Substitutions for this Grilled Cheese Sandwich Grilled cheese sandwiches, the ultimate comfort food, has been avoided by dieters for decades. Generally, a GREAT grilled cheese sandwich might have 400 calories or more, and lot’s of fat to make it extra tasty. I promise though, with […]

    2 Ingredient Freezer Peanut Butter Whips {Low calorie and delicious!}

    Freezer peanut butter whips low calorie thumbnail 2

    With just 2 ingredients, peanut butter powder and light cool whip, this recipe is a low calorie treat! Freezer peanut butter whips is like peanut butter mousse, but with a lot less sugar and fat! This freezer peanut butter whip recipe makes four cups. Each cup has 75 calories, 4 grams protein, 8 grams carbs, and 3 grams of fat. Low Calorie Ingredients for whips You only need two ingredients for these peanut butter whips. The first is peanut butter powder, and the second is cool whip. Peanut butter powder: As a dessert, Peanut butter powder is a great substitute […]

    Best Low Calorie Banana Bread {Half the Calories}

    Healthy low calorie banana bread sliced B

    With half the calories as classic banana bread, this low calorie banana bread does not compromise on taste at all. It has the perfect texture by using bananas, low fat buttermilk, and sugar free banana pudding mix. Each 1 ounce slice of this low calorie banana bread has 78 calories, 12 grams carbs, 2 grams protein, and 2 grams fat. You might be looking for some Low calorie bread if you are counting calories to lose weight, or maintain a weight loss. (you can read my weight loss story here) But sweet breads like banana bread can be notorious for […]

    Low Calorie Cinnamon Maple Roasted Butternut Squash

    Butternut Squash Circle Thumb 1200x1200 L

    For a sweet side dish, this Cinnamon Maple Roasted butternut squash is to die for! Bonus: it’s low in calories too! The recipe for this roasted butternut squash gives you a total of 45 calories, 1 gram protein, 12 grams carbs, and 0 grams of fat. (to calculate macros for your personal weight loss goals, check out my macro calculator here) If you love roasted butternut squash, I think you’re really going to like adding some cinnamon and maple to it! Calorie Saving for this recipe To keep this roasted butternut squash sweet, yet not add any calories beyond the […]

    Egg White Oatmeal with Strawberries and Cream {High Protein}

    Strawberries and Cream Oatmeal Curtain Thumb 1200x1200 E

    Whisking egg whites into your oatmeal is a delicious way to get fluffy oats, and 9 grams of protein! This recipe for egg white oatmeal is sweetened with strawberries and cream. This recipe for egg white oatmeal with strawberries and cream has 183 calories, 9 grams of protein, 23 grams of carbs, and 5 grams fat. For the longest time, I wouldn’t try egg whites in my oatmeal. Not that I had any specific problem with the combo, but I enjoy eating both eggs and oatmeal so much, I didn’t want to give up tasting the eggs. (see my meal […]

    Macro Friendly Strawberry Protein Balls

    Strawberry Protein Ball Weave Thumb 1200x1200 M

    Looking for a macro friendly snack or dessert? These strawberry protein balls have the perfect split of 5 grams protein, 5 grams carbs, and 0.5 grams fat. Bonus: They are only 44 calories each! What are proteins balls? Protein balls are usually a no-bake energy ball, usually made with protein powder, oats, plus dates, nuts, or milk to make them stick together. Food bloggers have made all sorts of flavors of protein balls. One of my favorites are Cake batter protein balls! Are protein balls good for weight loss? To be perfectly honest, I haven’t been making protein balls very […]

    Healthy Low Carb Open Faced Egg White Omelette

    Open Faced Omelet Geometric Thumb Kirvy Font 1200x1200 H

    The recipe for this delicious, low calorie, low carb, egg white omelette becomes fluffy by adding Laughing cow cheese! Topped with avocado and peppers, it has 154 calories, 17 grams protein, 5 grams carbs, and 6 grams fat. I shared my most recent low calorie meal plan over the weekend (see it here), which shows how I eat eggs and oatmeal almost every day. (get all my meal plans here) Eating eggs plus oatmeal for breakfast has not only helped me reach my weight loss goals, but it is also filling, delicious, and can be prepared in so many different […]

    Healthy Inside Out Parmesan Cheese Omelette

    Inside Out Omelet Pink Stripes Thumb 1200x1200 H

    Cooking the Parmesan cheese on the outside of this cheese omelette gives these omelettes a crispy, buttery, delicious flavor! Only 206 calories in this delicious breakfast. In the past, many health nuts avoided eggs because they contained dietary cholesterol. It was believed that dietary cholesterol increased blood cholesterol, and therefore led to higher incidences of cardiovascular disease. However, more recent studies, like these peer reviewed studies (The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis and Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods) show that consumption of eggs may not increase […]

    The Easiest Low Calorie Meal Plan for Weight Loss

    my 30 days of meal ideas and weight loss meal plan T

    As I have been able to maintain my weight loss the past 6 months, I noticed a pattern for my daily meals that helped me stay on track! Here’s the exact, yet flexible, low calorie meal plan I’ve been following. Maintaining my recent 20 lb weight loss has been possible by continuing to count and track my calories. (you can read my weight loss story here) But, I can be stubborn about my meals. I like eating the same foods every day, but I also have a rebellious streak where I crave variety. I don’t like being ‘boxed into a […]

    Cookies & Cream No Bake Protein Bars

    Cookies and Cream Protein Bar Plain Thumb 1200x1200 C

    This homemade, Cookies and Cream no bake protein bars recipe has 14 grams of protein per bar. Why buy protein bars from the store, when you can make your own homemade protein bars? And you don’t even have to bake them. For me, it comes down to convenience. You’d think it’s more convenient to buy protein bars, but to be honest, I’ll eat them before I even get home from the store, and then I have nothing. So, instead, I actually prefer to make them. And since you don’t have to bake them in the oven, they only take minutes […]

    The Body For Life Diet with Printable Meal Plan

    body for life diet weight loss meal plan T

    Everything you need to know about the Body For Life Diet Program, including the history, program rules and a 7 Day Body for Life Meal Plan. The Body For Life Weight Loss program was created by Bill Phillips as a 12 week diet and exercise plan. The Body For Life program had great results by those people who followed it, and I lost weight on it as well! If you’ve read my weight loss story here, you’ll know I’ve tried ALL the diets over the last 20+ years. And although I never reached my ultimate weight goal until last year, […]

    Low Carb Mini Pepper Pizza

    Pepper Pizza Boxes Thumb 1200x1200 L

    Are you looking for a light, low carb snack but you also love pizza? This cheesy low carb mini pepper pizza is only 19 calories for each mini pepper, so give this a try instead! Ok- we all know, this isn’t actually pizza. If you want the real thing, there are lots of healthy, low calorie pizza recipes out there. My favorite is this 2 ingredient, Greek yogurt pizza. But, even with all the healthy ingredients, you aren’t going to have a truly low carb pizza, unless you just skip the crust altogether. Which is fine! I promise. You can […]

    Low Carb Light Chicken Salad with Egg Whites

    Egg White Salad Drop Shadow Thumb 1200x1200 L

    With 227 calories and 29 grams of protein, this low carb light chicken salad with egg whites is a lunchtime favorite! When you are counting macros, and you ate all your carbs by noon, This high protein, low carb, chicken and egg white salad is your meal! This definitely happened to me yesterday. lol. It’s not that I avoid carbs.. I eat between 150-225 grams a day. I just love fruit and bread so much that I can pack those in by noon, on a lot of days!⁠ So, I decided to prep some light chicken salad, and add it […]

    Post Workout 95 Calorie Caramel Apples

    Caramel Apples Fall Colors Thumb 1200x1200 P

    When you need some quick acting carbs, post workout, try this quick and easy bowl of 95 calorie caramel apples! I write a lot about higher protein diets and meal plans, but only because carbs are so easy to eat. They don’t take a lot of thought or preparation to eat some good high quality carbs, like fruit and whole grains. But just because I write a lot of protein recipes, doesn’t mean I’m not eating my fair share of carbs. In fact, the Coach I hired to help me get ready for my next NPC Fitness competition, Shane Heugly, […]

    4 Ingredient Low Calorie Egg White Pizza Recipe

    Egg White Pizza Circle Thumb 1200x1200 4

    This simple two ingredient crust, topped with liquid egg whites and fat free cheese, makes the tastiest egg white pizza for a healthy, low fat breakfast! Even if you think you’ve had egg pizza before, you’ve probably never had it quite like this! The entire recipe is only 264 calories and the macros are awesome. 35 g protein, 30 grams carbs, and zero grams of fat! (calculate your macros for weight loss with my macro calculator here) This egg white pizza recipe starts with the simple two ingredient pizza crust. Just self rising flour and plain greek yogurt. These two […]

    Pocket Quesadillas {The TikTok Tortilla Hack}

    Quesadilla Pocket- Fredricka Font Thumb 1200x1200 P

    To make a healthy version of the Quesadilla Pockets (the latest tortilla hack first seen on Tiktok), I used chicken, avocado, spinach, and laughing cow cheese! The latest food trend that started on TikTok is to fold a tortilla into four sections and fill each section with your favorite quesadilla toppings. I don’t know if there is an official name for this food trend yet. But I like calling it a pocket quesadilla, because the filling fits nice and snug into a pocket like layer. You could also call it a layered quesadilla! But who knows.. maybe it will be […]

    5 Ingredient Protein Blueberries and Cream Cake

    Blueberries and Cream Cake Polka Dot Thumb 1200x1200 5

    This low fat, low calorie, high protein blueberries and cream cake only has 5 ingredients. It’s made with protein powder, buttermilk, self rising flour, sugar free pudding mix and blueberries. If you are looking to get more protein in your diet, using protein powder in baking is a great place to start. I like to use protein powder in everything from Protein pudding Protein pancakes Protein fluff Protein crepes Protein ice cream, Protein bars and today, protein cake! This recipe for 1 mini loaf  has 164 Calories, 21 g Carbohydrates, 16 g Protein, and 2 g Fat. To make this […]