Protein Pumpkin Ice Cream Sandwiches

Protein Pumpkin Ice cream fluff sandwich P

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

low calorie stuffed portobello egg cups L

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

before and after pictures christine C

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}

protein pumpkin waffle thumbnail P

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

75 calorie brownie recipe thumbnail T

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}

19 healthy low calorie fruit smoothies for breakfast 1

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

simple and basic healthy meal plan for college age kids S

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}

Healthy Halloween Care package perfect for college kids or missionaries H

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

DIY microwave popcorn for one H

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 “When it’s air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That’s because […]

Easy Greek Yogurt Pizza Crust {2 ingredients, no yeast!}

This 2 ingredient Greek Yogurt pizza crust could not be easier! Combining Self-rising flour with Greek yogurt can make you anything from pizza crust to biscuits, flat breads, and even bagels. You’ll be making this recipe often! As I try to add more protein to my diet, to maintain my weight loss, I am never without Greek yogurt! {read about my weight loss story here} Greek yogurt is one of my DAILY go-to protein sources, and it never gets old to me. (Go here for my list of my favorite protein foods) So, I was definitely intrigued when I saw […]

5 Minute Healthy Avocado Caprese Salad

Best avocado caprese healthy salad recipe 5

I’ve always love a fresh caprese salad, with tomatoes, mozzarella cheese, and fresh basil. But, adding avocado to my caprese salad was a game changer! Print the recipe for avocado caprese salad below. The best thing about salads, is that usually the measurement of your ingredients don’t really matter. For example, you could double the amount of tomatoes, and the final result will still be great. It’s basically hard to fail at salad! Traditional caprese So, knowing the common ingredients to an Italian caprese salad may be the only thing you need to know. The ingredients for traditional caprese includes: […]

Portion Control Plate 7 Day Healthy Meal Plan

7 day portion plate healthy meal plan P

Millions of people have been using a portion plate to get healthier or lose weight. This portion control plate healthy meal plan has meal ideas to help you use your plate to reach your health goals, without feeling deprived. Eating a diet that can not only make you feel your best, but also something that can become a lifestyle that you enjoy, is the ultimate goal. I can say with certainty that THIS is that diet! Eating meals from all the food groups and controlling your portions is the smartest and easiest way to be healthy. The health benefits of […]

Low Calorie Cinnamon Cucumbers {healthy snack idea!}

Cinnamon Cucumbers, while it sounds strange, is surprisingly delicious and under 25 calories per serving. With a cucumber, ground cinnamon, and zero calorie sugar, you can make this today. I wasn’t going to share this idea for cinnamon cucumbers, because I figured it might be too strange, and so many people won’t give it a chance! But, I had to share it because: I’ve been eating this DAILY, like a dessert at the end of my lunch, for months! I’m trying to share all the things I honestly eat, to help anyone out there who is trying to lose or […]

Best Pumpkin Chaffle {Low carb breakfast}

low carb high protein gluten free pumpkin chaffle B

Chaffles (cheese waffles) don’t have to be limited to a savory breakfast. If you are craving a sweet breakfast, that is also low in carbs, give this pumpkin chaffle recipe a try. I think I’ve established by now that I’m a big fan of the chaffle for breakfast. I’ve now added these cheese waffles to so many breakfast meals, including: A Classic Chaffle (Made with an egg and cheese) A low fat, low cal Chaffle (made with egg whites and fat free cheese) a chicken chaffle, made with egg, and parmesan cheese, and now this PUMPKIN! This one is made […]

High Protein Egg White and Oat Crepes

high protein crepe recipe H

This recipe for two ingredient crepes is made with egg whites and oats. I’ve made many combinations of egg whites and oats recently. I love that they are gluten free, dairy free, and high in protein! Recently, I made some high protein crepes with protein powder. While these are good, and certainly a great way to get protein, they are expensive to make. One scoop of protein powder will run you between $0.75 -3.00 per serving. Also, the texture you get from making protein powder crepes takes a little getting used to. Which is why these crepes, with just egg […]

Classic 2 Ingredient Low Carb Chaffle Recipe

classic low carb chaffle recipe keto high protein C

This classic, 2 ingredient chaffle recipe, is a quick and healthy way to start your day! With only 1 egg, and 1 ounce of cheese, you’ll have a “Cheese Waffle”, in minutes! If you haven’t tried a chaffle yet, you’re missing out! A chaffle is a “cheese waffle”, that has gone viral in the keto community. Although I am not following a keto diet, I’ve shared two other versions of a chaffle. My low fat chaffle, which makes a delicious gluten free substitute for a sandwich. This one has egg whites and fat free cheese. And my 5 minute chicken […]