healthy recipes

Pumpkin Cheesecake Loaf

I had some extra time this weekend and this new crisp air just has me all pumpkin and fall crazy like the rest of the world, and while Tanner continues to slave away studying for this board exam (only 20 more days-thank ya jesus), I decided to get to baking and surprise him! He said it was one of my best yet! :) I always kinda pinterest around until I find something that looks interesting that I know I can take some ingredients I already have and make a little something, so that's what happened here. 

So, I know that most food bloggers will write a book before they get to the main event, but I'm not a food blogger and I run my mouth too much as it is, so let's just get to it. ha! 


MMMmmmmm smells so good too while it's baking! 

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perfecto sunday afternoon 

perfecto sunday afternoon 

Here is the macro breakdown! :) 


Hope you enjoy this one as much as I did <3


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Cinnamon French Toast Casserole

So I have no idea why I had this idea, but I did. Tanner is studying to become board certified in oncology right now, and as you can imagine, that requires a lot of extra studying. He will take the exam in April so many weekends are dedicated to that right now. I wanted to cook him all the meals that he needed so he didn't have to worry about that. I honestly don't cook THAT much, so it's always a special treat for him! ;) 

In other news, I have been without my Mac book for literally going on 4 months now. I have been using a beat up Microsoft computer, and I'm so so happy to report that I took it to the genius bar in Charlotte, they diagnosed it with a hard drive problem, we ordered the hard drive, installed it, took it back to Apple yesterday to have OS X put on it, and now we are cooking with fire again! WOOO!!! I have my computer back!!! YAY!!!! I feel I can breathe easy again! lol!

It's not complicated. I just throw things together and hope for the best, and this time, it worked out! ;) There is no reason that some of the below are bolded and others are not, but for some reason I can't get it to change that! :) ENJOY! I know that Tanner and I are mostly plant based now, but this is not a vegan recipe (obviously). 

It really was delicious and you'll have to let me know what you think! 

Another recipe that I made us for dinner this weekend, which was great, Is that I heated up some potatoes, mashed those up with a food processor while I sautéed mushrooms and beef crumbles on the stove in teriyaki sauce. We just put the potatoes in a bowl topped with the beef crumbles + mushrooms and it was A-MAZING! Tanner said it was one of his most favorite things that I've made ever. Isn't that something when it's THAT easy!? If you wanted to do a lower carb option, you could always do cauliflower instead of the potatoes! 

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Protein Chocolate Chip Loaf Cake

I'm excited to share another fun recipe with you guys today, and I've realized something about these fun little protein items is that they are going to be best if you eat them within a few days. I know that a box cake can be left for like a week and still be good, but these are going to be best like the day of and the day after but typically the macros are typically really great, so why not eat it all in one sitting right? If you don't care about things being dry, then leave out the butta, but I think it helps to really kick it up a few notches. 

Let's get to it! :) 

I mean look at that! YUMYUM it was good! :) I always have these with a side of almond milk!

These macros are for 1/8 of the recipe!

I'd love to know if you guys try these recipes and I keep getting tagged in them on instagram which I love to see!! I'm going to be trying out some different plant based protein options soon and I'm excited to see how they taste in the recipes to give those that are vegetarian/vegan options and recipes as well! :) 

If you are curious about this macro counting thing and don't know what it is, reference my Macro Resources Page for tons of free articles to get you started!

Learn everything in one place and how to make this work in your diet everyday, you can find out about my ebook by clicking the button below. It's half off this week which is honestly something that I haven't ever done before, so it's definitely a great time to think about this one! :) 

Don't forget to subscribe so that you find out about important info and don't miss a recipe! :) 

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Tempeh Tacos

You may have seen this post that I made on instagram about the dinner that I had the other night, but it was absolutely delicious so I wanted to share how I prepared the tempeh and what I had with it. Tempeh has a certain taste to it and there are many that don't like it. Tanner prefers tofu better but I personally like tempeh. We both agree on seitan ;) haha! I do like tofu as well though. Anyway, tofu can pretty much be flavored with whatever you are putting with it, but tempeh has a different kick to it so I guess finding something to prepare it with can be trickier. 

I found this taco seasoning sauce at walmart (this is my recommendation not sponsored in any way), and I thought I'd give it a try. It's actually very macro friendly with only 25 calories (0.5g F//4gC//<1gP) in 2 tablespoons which is a lot. The ingredient list is plant based as well (roasted tomato and fresh tomato, tomato juice, onion, tomato paste, garlic, chipotle pepper, apple cider vinegar, evaporated cane juice, vegetable oil, agave nectar, smoked paprika, distilled white vinegar, calcium chloride, and citric acid). Its a very strong flavor, and a large amount of sodium. As always, you guys know I don't worry about sodium. My blood pressure is VERY low (typically 80-90/50-60) and I eat sodium all day every day. HERE's an old blog about that topic. However, there are 230mg in 2 tablespoons which is a lot, but it's a sauce so that's expected.

It was so simple. We just crumbled the tempeh into a skilled, poured the sauce on top and added our favorite taco toppings and just honestly cooked it until warm. Tempeh doesn't have to be cooked and can be eaten raw. We used tomatoes and go veggie cheddar cheese crumbles.

We got the hard shells, but man those things are finicky. If you don't eat them in like a 3 day window, they are stale so that's annoying, and these were stale but oh well. LOL! 

We also have found a new love for Salsa Verde instead of regular Salsa, and our favorite brand is the World Market brand (that can be found at Walmart), so that's the green stuff on the side. ;) 

This was my dinner after a long day of training followed by froyo always! &lt;3

This was my dinner after a long day of training followed by froyo always! <3

What's your favorite tempeh recipe? I'd love to try some different ones.

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Vanilla Protein Sprinkle Doughnuts

This shop was sponsored by Collective Bias, Inc and it's advertiser. All opinions are my own. 


I have been wanting SO badly to get more recipes out and felt I didn't have the capacity to add another thing on my to do list. Coaching is where my income comes from therefore recipe creation just took a back seat but I have finally switched some things around and made this on the top priority of the to do list. I decided that just simply had to change a few months back, and it's been so rewarding to be able to bring these to fruition! I know it's so silly, but it really does bring me joy to create recipes. 

I searched the most common things on my blog and the number one thing that was searched far above anything else was "protein powder." If you follow along with me much, you know I'm very picky on my protein powders so I don't recommend many so maybe that's why people question that so much. I found that comical to see that stat, but either way I have one for ya! ;) It did not have the gross artificial sweetener taste to me and you can get it at Walmart so that's nice as well.  (I'm not just saying this-yall know I live in little itty bitty Shelby-there aren't tons of stores here) 

I asked my mom for a doughnut form TWO YEARS AGO YALL and I opened it today. How embarrassing! HAHA!! Let's get to it! Make sure to click on "Directions" to see those! 

I told you guys when I started creating that I would let you know if these recipes were good or not, and these are genuinely very very tasty. They are a liquid consistency when mixed together but will form and rise. This recipe makes six, and the macronutrients below are based on just one doughnut. I also made a dipping sauce that is not photographed, but it was absolutely amazing and was the perfect pair. The recipe for that is just simply to mix together: 

1 scoop EAS Vanilla Protein Powder, 4 oz fat free cream cheese and 1/4 cup fat free cool whip with a sweet n low! This makes an entire bowl full though so you could definitely scale back or you can keep on hand to add to anything you desire! :) 

If you'd like to learn more about macros, click HERE.


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Chicken Casserole

This is a family favorite in our household growing up. The beautiful part is that I only made one small adjustment from regular milk to almond milk when mixing together the stuffing mix. It's so easy and such few recipes and even just the smell of it in the oven brings back so many memories before soccer practice paired alongside some canned green beans and boxed mashed potatoes with sweet tea! YUM YUM! Anyway, the macros are great in my opinion and I can't wait to make this more often now that I've remembered it! :) 

I can't wait to see if you guys do this! The macros are below and the macros are for 1/8 of the 9x13 pan! You can add more protein and chicken to the base if you'd like and cheese on top if that tickles your fancy but momma never did it that way growing up so therefore I don't mess with it ;) 

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Pureed Pizza Cauliflower Dip

As I was thinking of what my next recipe would be, for some reason I wanted it to be something to do with pizza but I wasn't sure what yet. I told Tanner to go ahead and grab some turkey pepperoni at Walmart when he went this week (which he also randomly got me flowers-THAT GUY! ha). I started thinking about whether I wanted to do a high carb pasta pizza casserole for athletes or if I wanted to do a lower carb "weight loss" cauliflower pizza type recipe. I decided for the most part, people like to see the lower macro recipes just because we all know how to eat high carb. I mean really. hahaha! That's easy. 

So, then the decision was Cauliflower and I was going to make a casserole with cauliflower and pizza. I was thinking like layers almost like a lasagna, then I think my mom was the one that mentioned maybe making a dip and I was like A-HA! YES! So unique! So, that's where the idea came from. 


So, this is an incredibly low calorie pizza dip. ENJOY! 

It was legit very good and we added garlic bagel crisps with it which was super salty and the perfect combo!!! Add a diet coke to the mix and CALL ME A HAPPY CAMPER! 

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Low Carb Zucchini Bread

Why can I never spell zucchini? I ALWAYS spell it zuchinni. ALWAYS! Uh! Thank goodness for autocorrect or I'd be looking real silly and then all the blog haters would come out like "OMG I don't trust a word she says. Did you see she can't even spell zucchini?" HAHAHA! 

Okay, this is not a new recipe that I made up. I told yall I'd let yall know however this is one that I think that everyone should know. There are certain foods that are volume foods that are good to have up your sleeve. As a marathon runner, I typically focus on foods that aren't quite as volumuous as this because then I would not be able to get in enough calories, however when you are cutting and trying to lose weight, you want to have foods that are going to keep you full and satisfied...foods that make you think that they are super carbalicious but in fact, they are not. This is where zucchini bread comes in! 

I can't even explain how easy this is so here goes. 

I'm actually glad that I made this one day in advance and then I could make sure that it could be stored. It can, but the water from zucchini makes it very very moist (and it starts to be more zucchini and less bread #nomsayin) so I know that a lot of girls will half this recipe and eat it right out of the oven as a single serving. You can still make it in a loaf, but just will be less. If you do put some to the side, put it in the fridge. 

The macros are fantastic!! :) The label below is for one slice with the entire loaf making up 8 slices. It's just basically protein powder macros because zucchini is just water essentially. haha! I took a bite but I get full so fast and this week I'm trying to push as much calories as possible so I didn't want to fill up on this but all that to say that it's filling! :)

Hope you enjoy!!! 

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Protein Chocolate Chip Cookie

So, I just want to go ahead and give the disclaimer as I begin making more recipes that I really want recipes to be out of my own head. There are going to be some duplications just because there are classic recipes that I want people to know that are good macro friendly desserts, zuchinni breads, mug cakes, etc but the last thing that I want to do is copy recipes. That would be silly. :) 

I hope that you'll appreciate that, but also I will let you know if I think that something should be added or changed, as I'm not going to be honest about my opinions of my own recipes. As I continue to do this more, I'll of course maybe re-make something and have that add on. If it sucks, I won't share it. HA! But, I also think it's okay to share some things that are delicious but may not look like the most perfectly crafted food platter or might taste a little off, but looks awesome on the table! haha! I THINK YOU GET MY POINT! 

I'm also not sure about this ingredient then you click on directions to see them. What do you guys think? Like it? Hate it? I'd love feedback! 

Today's recipe is a chocolate chip protein cookie!! Let's begin!! 

The one change that I would make is to add 1-2 tablespoons of margarine if you do it. I should have done that, and it wouldn't be as dry! Also, the ice cream is not optional. hehe! But it really did make it so good, as this is a definite low macro, tastes like low macro treat! :) Half the recipe to turn it into a big nighttime snack for one as it's super easy! For some substitutions, you could do regular sugar or none at all. I use coconut flour because that's what I had on hand, but it also gives it a great flavor but any flour that you have would be totally fine in this!

This is for 1/8 of the entire skillet! :) ENJOY!! 

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Sweet Potato Avocado & Nutrition Ramblings

Last night, we had about 20 high schoolers in our house and it was just lovely! ha! They came over to just hang out, watch basketball, and it was good to get to know some of them more. Before they came, I whipped up some pumpkin and peanut butter cookies! But, for me on the side, I prepared this sweet potato, avocado, and peanut butter for dinner part 1! As you all know, I am plant based when I can be so as odd as it is in our society to JUST have a sweet potato, that's what I had.

Give me all the carbs and fat ;) haha! This is so simple. I just popped one of these sweet potatoes in the microwave for about 5 minutes or until it gets soft dependent on your microwave then added some avocado and peanut butter to my preference which means light on the avocado and heavy on the peanut butter!

The amount of peanut butter that we go through is ridiculous but I digress. Tanner knows the deal though so he will say "There's not enough peanut butter for your waffles, but I need to make a peanut butter sandwich for work. Can you bring me one?" hahaha! The beauty is he literally works 0.4 miles from our house (how convenient right?) and the grocery store is on the way. It's funny thinking back to the days in NYC when I had to like walk miles just to get groceries home and Tanner worked an hour away on the subway. Small town living for the win! I also love Shelby because even with our small town living, we have about 5 big cities surrounding us all within an hour! WOOP! 

Okay, now on to my rambles. I discussed this with my team yesterday and I felt it necessary and appropriate to share here. There are wide opinions (actually more so in the "healthy living blogger sphere") that don't agree with tracking of any kind. Obviously, I think of things differently but what I've realized is the beauty in knowing that everyone is different. I used to get all hot and bothered when people didn't agree with the way that I did nutrition...which was just plain works for me, and it works for others but that doesn't mean that it works for everyone! You have to find your route. 

However, if you decide to go the macros route that doesn't mean that you have to do it forever. When you make a cake for the first time, you use measuring cups and spoons to get that perfect amount of butter, oil, and vanilla extract to make your cake taste exactly how you want it to. You had GOALS for that cake ;) Once you have made the cake 100 times, you no longer need to measure because you know what it needs to produce the cake. 

That's how macros are. Sometimes, in our society, we are not taught about the actual nutrition in foods so we are either left eating in over abundance (and I don't mean like just listening to your body eating what it wants but like truly gluttony) or being scared to eat enough of it. I think it helps to use those measuring cups and spoons in the beginning to see what a serving size looks like and what a day consists of to give your body exactly what it needs. After you do this for a few months and you decide that tracking is not for you, now you are educated. If you have meticulously tracked for a year then you now know what exactly it looks like and it's not really as necessary anymore. 

Its okay to have goals for your cake. (This might be my new catch phrase because I feel as if can relate to cakes of all varieties HAHAHA!)

With that, let me know if you try this snack! I think you'll love it! :) The flavor combo with the avocado and sweet potato is odd but really good, and tie it all in with the peanut butter! YUM!!



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Chickpea Salad

This recipe is super easy and I thought I'd add it to get it on my recipe tab so people can refer back anytime! I also have realized that I had to get some variety in my life or I was going to get really bored with my food! 

One tablespoon of this is 24 cal (1.2g F/2.4g C/1g P)

If you want to put this on a sandwich, it'll be about 144cal (7.6g F/14.4g C/6g P) and then of course the macros in your bread! 

Super easy: 


  • 170g chickpeas 
  • 2.5 tablespoons veganaise (I got mine at walmart-you can also just do 2.5 tablespoons of greek yogurt)
  • 1 tablespoon relish 
  • 1 teaspoon salt


Put everything in a food processor, and pulse it so that it's not grinding it all but making it into a salad type consistency.

VOILA! Add to sandwich for a tasty lunch! 

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Single Serving Healthy Chicken Salad

I think this recipe is very classic, so it's nothing that you haven't seen before, but I think that most of the time, it's going to be something that you make in a big batch. 

I hear a lot from women that may be single or just alone that night that they don't want to cook for just one person. I've found actually this to be really easy. You don't have to always whip up a huge casserole, but just make something yummy and quick for just you. I think finding new ways to do recipes is GOLDEN in the healthy life. It gives you satiety which is the number one thing that you want to accomplish when making this a lifelong commitment! :) 


  • 1 lb chicken breast 
  • 1 tablespoon non fat plain greek yogurt 
  • 1 celery stalk 
  • handful of shredded carrots


I bought a bag of celery and shredded carrots for this. Honestly, I should have just not because we had celery but I knew that it was normally in chicken salad, so I thought I would give it a whirl. It is confirmed that we still don't like it! HAHA! 

First, cook your chicken. I went ahead and cooked the entire lb so that I could have it prepped for other things. This is what I do with all of our meats. I prepare large quantities to just throw into different recipes all week. 

I took a handful, added one celery stalk and a handful of the cut up carrots! I added one tablespoon greek yogurt and mixed it all together in a bowl! I added this to a bed of lettuce, and VOILA! 

Super simple and easy for a delicious protein packed lunch! 

Macros will vary based on how much chicken used, so weigh this out before you add the greek yogurt, but most likely this will be a meal with mostly protein and minimal carb & fat.

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Cinnamon Apple Protein Waffles

You know what, yesterday was awesome! So many people were so encouraging on my real life post... :) That was really cool for me, and sometimes this social media thing can really beat me down. If I'm 100% honest, I probably don't have the tough skin for it. I get my feelings hurt very often and I still get so nervous about people "liking me". I have gotten better though and most of the time I laugh when people say negative things because I'm just like "oh here we go again.."

I share this because can't be all relate even into adulthood? As humans, or girls, or maybe just me (HA!), we want people to like us and we always fear they want. We crave that. Everyone wants to be famous on instagram, everyone wants to make it in blogging and youtubing. We crave FAME just to know people like us. I was thinking today how instagram is like the adult middle school popularity contest. There's the "famous" that are the "popular kids" and there is like this hierarchy that is determined by followers. Y'all, it cracks me up, and I think sometimes I just have to check myself to come back to reality because I'm on it all day every day.

ORRRRR COME TO THINK OF IT ... I analyze the poop out of society...too much! Tanner makes fun of me so bad, and laughs that I should have majored in sociology because I do that all the time. HAHA!!! I'm like "you know when that person talks, they do this face, and that means that they were really trying to say this..." and he's over there in man land like "What in the WORLD are you talking about?"

Remember that 30 minute sprint I talked about yesterday....well I got 4.95 miles. SO CLOSE!! I'm counting it as 5 ;) I totally underestimated myself and will spare you all the details of that crazy treadmill run where everyone was looking at me like I'd lost my ever lovin mind.


At any point, I'll get back to waffles! It really is my basic recipe that I just use for everything, tweek it and turn it into something else. It can't be beat. I do feel like the pumpkin spice has been OVER DONE this year. Y'all know I'm obsessed, but like some things have been taken too far. hahah! So, I tried to give another fall classic that's equally as delicious! So here we go: 


  • 20g apple cinnamon packaged oats 

This is the ones that come in a box and each little packet is 35g!-weigh out 20g or you can do 1/4 cup which is about the same

  • 2 tablespoons Caramel Apple Pie 80 calorie greek yogurt 

**found in the seasonal section of fall stuff at Walmart

  • 3 egg whites 
  • 1 Sweet N Low 
  • 1/2 tablespoon coconut flour 
  • 1 teaspoon baking powder 


  • Let waffle iron heat up 
  • Mix all ingredients in food processor or blender 
  • Spray waffle iron and cook! :) 

It is of note that the flavor of the batter is very strong, but don't be alarmed. The waffles weren't as strong and made for a better flavor. When I tasted the batter, I was like EW! haha! I will say though that if you are one that doesn't like super sweet things then I would leave out the sweet n low (or stevia) because it definitely has flavor without because of the sugar in the yogurt and the oats. The fun thing is you could switch out any oats to make this flavoring. Yes they are higher in sugar, but for 20g, it's only about 2-3g carb more. 

It's time for me to make some waffles...but I'll probably stick with pumpkin! HAHA!

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Healthy Creamy Chicken Chili

The picture that I posted of my white chili got a lot more attention then I expected. I thought that the picture didn't do it justice so that just means that it's even better than you thought! haha! 

If you search white chili on the inter-webs you are going to find a recipe that is very similar to the one that I'm posting minus the fact that I'm never going to spend time with garlic cloves and what not. My mom and I tried to do the whole mincing our own garlic one time, and we said NEVER AGAIN! Waste of time when they do it for you in the little jars! haha! 

Anyway, let's get to it. 


  • 2 lbs chicken (you will be cutting into small bite sized pieces) 
  • 3 can white northern beans (not drained)
  • 1 can chicken broth 
  • 2 cans green chiles 
  • 2 cups fat free sour cream 
  • 1/2 cup fat free half and half 
  • 1/2 onion
  • Garlic salt to taste (and regular salt always extra because I love salt)


  • We cooked the chicken prior and set this aside
  • Throw in crockpot and let it work it's magic powers for 2-3 hours then added back the chicken in the final 30 minutes.

It's that easy, and it was SO good. I started with 2 cups of white northern beans, and only 1 cup of sour cream, but it was needing some extra so I threw in some more stuff and it ended up being really good!

The macros are for 1/12 of the crockpot which is still a good amount. This amount is very hard to calculate in soups as you are going to get a variety in each serving however let us not be obsessive, and enjoy our soups! ;) 

With love and fall recipes,


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Healthy Pumpkin Dip

Oh, how easy this recipe is and how short this blog will be and how much you are going to love this! There was someone on our retreat this weekend that had made this dip (but of course I knew it wasn't the healthy version) and my mind went A-HA! That's how I do most of my healthy recipes to be honest with you. I want everyone to know that I do create my own recipes as I would never like steal someone else's idea. I try to not look at healthy food blogs for inspiration because I never want to accidentally copy someone so normally I'm always thinking of ideas of things I could do to change non-healthy to healthy for the blog! :) Let's just get right to it because I'm so dang excited! 


  • One container of fat free Cool whip 
  • One can of pumpkin puree
  • One box of sugar free vanilla pudding mix 



Tip #1: It's the actual powder mix of the pudding. You don't make the pudding. I added like a teaspoon of pumpkin pie spice and cinnamon to give it more of a spice flavor. 

Tip #2: After this sits in the fridge, it gets more flavor. The spice and pumpkin flavor comes out more, so if it's faint and light, it will get stronger.

MACROS: (This was a hard one to calculate)

One tablespoon should be around 2.6g C 0g F 0g P 


  • Clearly in mini pumpkin pie containers 

The macros on these are 4.5g F 13g C 0g P so they aren't the best for their size, but this is such a delicious combo!

  • Cinnamon crackers

I wish I knew the brand but I could have sworn it was from Trader Joes, however you could make your own and I know they have some cinnamon sugar sticks. The combo of light fluffy dip with cinnamon cranky stick-I.Can't.Even.

  • Apple slices

I thought I'd throw this in here because it's unexpected but a great taste combo. It's such a sweet healthy treat! :) 

As always, let me know if you make it! I'd love to see on instagram or facebook so tag me pretty please! :) 

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Pumpkin Spice Protein Cheesecake

THIS ONE IS FOR THE BOOKS! (or ebooks eventually HA) 

It's a very simple recipe that I've used before with my Protein Oreo Cheesecake, and it tastes just as amazing! These are my two favorite flavors so I can't choose between them, however for fall, this is such a protein treat! 

Protein is not as hard to get into your day as people think. You just have to be creative. Each slice has 2g F 8g C 22g P and the whole cake has 16g F 64g C 176g P! haha! 

Let's get right to it! 


  • Eggs (2 whole, 2 white)
  • 2 scoops vanilla whey protein powder (I actually used Cellucor Cookies & Cream and it was amazing but I recommend Vanilla)
  • 2 (8 oz) packages of fat free cream cheese
  • 3 (5.3oz) small Nonfat Plain Greek Yogurt (or you could just get the big tubs and use 16oz
  • Canned Pumpkin Puree (You will use 3 tablespoons)
  • 2 tablespoons Torani Sugar FreePumpkin Pie Syrup (I bought mine at World Market-you can get this on Amazon and I'm going to use it all season in tons of recipes-it really has a strong wonderful flavor)
  • 1/2 tablespoon Pumpkin Pie Spice 
  • 1 tablespoon cinnamon (I killed it with cinnamon as this will cook out and I was trying to get that strong pumpkin spice taste 
  • dash of baking powder 
  • 7 tablespoons of baking stevia (8 tablespoons= 1/2 cup so you could just do that but I didn't want the fake sweetener taste to be too strong so I kept adding and tasting)

I know this looks like a lot of ingredients, but really a lot of them are to get that pumpkin flavor which we all love so much! The general base for a protein cheesecake is so easy and quick, so don't be afraid to try it without the pumpkin stuff if you don't have that! :) 


  • Preheat oven to 250 
  • Mix all ingredients (I used my Kitchen Aid)--I have an "appliance garage" at my new house which is such a funny word but I love it because I can put my appliances out of site, but yet so reachable when needed! This is where I keep my blender for my waffles which is right beside my protein waffle station ;) HA! 
  • Spray round pan! 
  • Bake for 30 minutes 
  • Turn up heat to 350 and make another 30 minutes 
  • This cooking situation that seems odd allows for the inside to cook and then the outside to get crunchy creating a true cheesecake type texture. 

I immediately wanted to photograph this cheesecake and so the first piece out was like cheesecake slop. HA! So, that reminded me to tell you guys that while taste testing is totally fine, you might get that firm cheesecake feel if you let it chill overnight or like 4 hours or something. This morning, it was perfect!! 

Let me know if you try this as I love seeing my recipes on facebook and instagram of course! 

Last, but not least, I have had a lot of people comment on my photography of my images lately.  Let me tell you that I am NOT a photographer. I have had to do tons of research, and one of the most (and cheapest) comprehensive guides has been this ebook. I have decided that I'm not going to hold back anything that has helped me be successful as a blogger and soon I'm going to start giving tips very frequently and have a place on my blog that will help you personally get started with making money with blogging. It's so fun to watch others succeed and learn this world. So, I know it's just another thing to purchase, but I had to invest in myself to really get going to learn things and if you want an amazing book to help guide you with photography, this is the one!

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With love and pumpkin cheesecake,



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Protein Pumpkin Mini Muffins

These muffins are 17 calories-that is not a lie! 17!...which is ironically my number on my varsity soccer team from freshmen year to senior year! HAHA! It's a sign, so let me just go ahead and tell you how to make these. If you make my protein waffles, this recipe will be oddly (but not so oddly) familiar to you, but I think you'll be excited with how easy of a switch in a few things to make muffins! 

Can we take a moment of silence for this photo? I have worked so hard on my photography! HAHA!!

Can we take a moment of silence for this photo? I have worked so hard on my photography! HAHA!!


  • 1/2 cup quick oats 
  • 6 egg whites 
  • 2 sweet N low packets (or stevia or whatever)
  • 1 tablespoon coconut flour 
  • 1/4 cup greek yogurt 
  • 2 tablespoons pumpkin puree 
  • 1 teaspoon baking powder 
  • 1/2 teaspoon vanilla extract 
  • 1/2 tablespoon Torani sugar free pumpkin pie syrup
  •  1 teaspoon of cinnamon 
  • 1 teaspoon nutmeg 
  • pinch of salt
  • 1 tablespoon mini chocolate chips

You can feel free to add as much cinnamon, nutmeg, and sweetener to your tasting! This sure does have a lot of ingredients, and didn't seem like it did when I did it! HAHA! But half of them are pumpkin things because GIMME ALL DA PUMPKIN!


  • Preheat oven to 350 degrees
  • Mix all ingredients in blender (it will be a thick consistency and will take some good mixing-taste the batter-it might be better than the muffin HA)


  • Spray mini muffin pan
  • Add 1 tablespoon mix to pan (should fill up 24 muffins)
  • Took 1 tablespoon mini chocolate chips and added a few to the top of the mix (turns out to be 5-6mini chips per muffin)


  • Bake for 7 minutes

ENJOY!!! Believe me, there are going to be many many more to come in this pumpkin season!!! 

With love and pumpkin, 


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Mexican Chicken Casserole

So, I don't do recipes NEAR enough and mostly that's because I was working on some things. We also lived in New York City and have I ever told you HOW HARD it is to cook there. Like, feels impossible so we just got the weekly things that we had to have and just didn't worry about cooking. Everyone has TINY kitchens and you could pay tons of money to have food delivered or you could walk a mile with it from the subway like we always did. We lived in a beautiful location but also really inconvenient. HAHA! 


okay, geez. ;) 


It's super easy, but I think I always say that! I just enjoy cooking though :) 


  • 4 Flat Out Wraps 
  • 1 can black beans
  • 1 tomato 
  • 1 1/2 cup salsa 
  • 1/2 cup fat free Mozzarella shredded cheese
  • 1/2 cup fat free Cheddar Cheese 
  • 1.5 lb of chicken 
  • 2 oz of fat free cream cheese 
  • 4 teaspoons of taco seasoning 


  • Preheat oven to 400 while preparing everything 
  • Cook chicken in taco seasoning in BIG, deep skillet 
  • Add all the rest of the ingredients except cream cheese and fat free cheese 
  • Once mixed, add cream cheese at the end and stir and let it melt into the mixture 
  • Prepare and spray a 8x8 baking dish 


  • Start layering! I started with pouring 1/3 mixture into dish 
  • Add 2 flat out wraps!
  • Layer another 1/3 of skillet contents and then top with 1/4 cup mozzarella and 1/4 cup cheddar cheese (You can buy regular Mexican cheese but this adds fat to the dish- some people are judgy of fat free cheese so if that's you, then it's totally preference!) 
  • Layer another 2 flat out wraps, top with the remaining 1/3 and top with 1/4 cup mozz and 1/4 cup cheddar 
  • Wrap in foil and bake for approximately 15 minutes
That would be Kosher salt crystals! HAHA #saltobsession

That would be Kosher salt crystals! HAHA #saltobsession

If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

Check out my e-book and what others have to say!! 

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Zucchini Pasta

My plan today was to blog about all of the lessons that I've learned in hybrid training, because there are a ton of mistakes that I've made along the way. But, one of my best friends in NYC to text me that she had an awesome recipe to share and I don't do recipes often (which I want to do more of) so I wanted to share this one.

So, without further ado ... 

Liz's Zucchini Pasta 

1 onion
6-8 mushrooms (I used portabella mushrooms)
1 chicken breast (already cooked)
1/2 cup chicken broth
2-3 cloves garlic
2 tbs. olive oil (I didn't measure just threw it in the pan)
1 zucchini (spiralized)
Servings 3-4

1) Spiralize your zucchini and set aside
2) In a pan, heat up your olive oil and add sliced up onion
3) Sautee your onion until caramelized
4) Add cut up mushrooms and 1/4 cup chicken broth (you can add more or less broth depending on how much liquid is in the pan)
5) Sautee until mushrooms are soft
6) Add your cut up already cooked chicken breast.  I used left over baked and seasoned chicken I had in the fridge.
7) Add the spiralized zuccini, remaining chicken broth, and minced garlic and stir it up.
8). Let it steam for a few minutes until the zuccini softens.

You can add as much or as little olive oil as you wish depending on if you care about the fat content of this or not. However, just tossing some in a pan is not going to make a big deal. And basically, this recipe turns into a REALLY fun, easy and tasty way to have chicken with veggies. It's that simple! I hope you enjoy, and I'm excited to try this when I get a spiralizer. I've been wanting one, so I think that I may ask that for a house warming gift from my hubby ;) It looks like we will be closing on a home the weekend of July 18-July 20th! YAY! 

Macros (depending on oil used and chicken used) so I would just plug the amounts into your myfitnespal however it will be approximately: 15g P 8g C 4g F if serving 4! 

Let me know if you try this recipe! I think you'll love it! 

With love and spiraling,



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Chocolate Protein Muffins

So, I have been really trying to cook/bake more. It's not easy to make the time, but I really want to try new things and have more recipes for you guys to try. I always have ideas running through my head but I just don't do them. 

So, with that, I present to you, chocolate protein muffins. I wanted them to be cupcakes but I am going to have to classify them as muffins based on the texture that turned out. I'm going to try this similar recipe with some different flavors to bring you guys some cupcakes. 

Am I the only one that makes a complete disaster in the kitchen? That was today! My kitchen is too small. I can't wait to have a home and a bigger kitchen to be honest but for now, I'll make a mess. Honestly these ingredients, if you are going to make healthy recipes should just be in your kitchen at all times. They are staples and normally used interchangeably in different ways and different flavors to make different protein-ish things.


  • 3 tablespoons chocolate whey of choice 

  • 5 tablespoons (or 1/4 cup + 1 tablespoons) coconut flour

  • 1 tablespoon plain greek yogurt

  • 1 tablespoon baking stevia 

  • 1 tablespoon unsweetened apple sauce

  • 1 whole egg

  • 1 egg white

  • 1/2 teaspoon baking powder 

  • 1/2 teaspoon vanilla extract

  • Optional yet not so optional: I would add 1/2 teaspoon coconut oil which will add ~1g of fat per cupcake but I think it will taste better and moist)

Here's a tip when making cakes. You need something with fat in it or it's not going to be very moist. I tried to just use one whole egg to get that fat, but I think a little coconut oil would have done some good to add some moisture. Sometimes greek yogurt can help, but not always. 


  • Preheat oven to 350 

  • Mix all ingredients (I didn't use a electronic mixer as it's a small amount and can slowly be worked all together). 

  • Spray mini cupcake baking pan 

  • Add 1 tablespoon mix to make 12 muffins 

  • Bake for 10 minutes

The protein icing is super easy and I'll be using this for different recipes in the future! 


  • 1/4 cup plain greek yogurt 

  • 1/4 cup chocolate whey of choice 

  • 1/2 tablespoon stevia 

If you add these two together, your macros would be 32 calories // 1 g fat // 3g carb // 3g protein. They are like hilariously low calorie. Like I'm gonna go eat the entire 12 now. Haha! 



With love and yummy muffins,


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