I am the first person to say that I’d prefer to eat my calories rather than drink them. But sometimes a shake is a smart choice because:
✅ there’s minimal prep involved
✅ it’s about easy way to sneak in some more protein
✅ they’re perfect when you’re pressed for time and need to dash out the door
✅ they’re super portable – easier to drink your shake than eat a salad in the car!
⭐️ this one tastes amazing!
Chunky Monkey Protein Shake
🥄 1 scoop chocolate protein powder
🥄 1 ripe banana
🥄 1 tbsp peanut butter
🥄 1 cup almond milk (or your favourite milk)
🥄 2 good handfuls of ice
Mix this up in your blender and this meal on the run is good to the very last drop! 😋
When using protein powder as a meal replacement, it can be a good idea to look for one with casein as it’s slower to absorb and will help to keep you full longer.
Snack
Cheesy Strawberry Toast
I’m loving this breakfast so much! So easy – but it keeps you covered on protein, fats and carbs!
Toast
Mascarpone cheese
Mashed strawberries
☀️ Have you tried @dimpfleimer power slices? This is basically protein that became bread…every dream come true! They’re the perfect toast base for this yummy delish brekkie!
🍓 Avoid sad winter strawberries! Use frozen ones (thawed) instead. They taste so much better in January then the grocery store fresh ones do!
Fries and gravy!
If you’re of the mindset that a “diet” means eating chicken breast, rice and broccoli daily, I’m betting you haven’t tried this!
This isn’t a “cheat” meal…just straight up delicious food that fits right into my goals.
✅ Russet potatoes cut into fries and cooked in my air fryer (30 min @ 390F)
✅ Topped with grilled chicken cut into cubes
✅ All that topped with @swisschaletca less sodium gravy
Ummm…yah…bring on the delicious! 🤩😋🤩
Healthy BLT
Nothing wrong with a good old BLT when you you’ve got goals!!
Keep it healthy by:
✅ loading up on the chicken breast that you snuck in!
✅ using whole wheat or sprouted grain bread
✅ using turkey instead of pork bacon
Happy Friday, Friends!
Spinach Artichoke Dip
I designed this recipe for my fabulous friend @coach_jvb to share with her @StrongGirls squad. Now that’s she’s shared it with the team, I’m sharing it with all of you!
This Spinach Artichoke dip is a healthy take on a classic app. This is perfect for next time you’re having company or maybe a family game night!
This makes a *big* batch, but the leftovers store well. You might need to stir the leftovers though if the dip starts to separate.
🥄 4 cups Greek yogourt
🥄 75g shredded parmesan (about 1/2c)
🥄 1 package frozen spinach, thawed, drained and squeezed dry
🥄 2 cans artichoke hearts (not marinated)
🥄 2 tbsp Worcestershire sauce
🥄 1 tsp chili paste (or your other favourite hot sauce)
Pulse the drained artichoke hearts in your food processor to chop well.
Mix all ingredients (including the artichokes) in a mixing bowl and allow to sit for an hour to allow the flavours to come together.
Serve with baked corn chips, tortilla chips, pita or even veggies. Or eat it with a spoon…because it’s that good!
Refried Bean Dip
Snacks are pretty much life, right? Especially with a long weekend coming up?
This refried bean dip stuffed me FULL and was sooo good! I’m fairness, I did eat a meal-sized portion, but it was that good!
Layer in a glass dish:
🥄 1 c refried beans, gently warmed
🥄 1 c extra lean ground beef, cooked with taco seasoning
🥄 1/2 c plain Greek yogourt
🥄 1/4 c salsa
🥄 1-2 diced green onions
🥄 1-2 tbsp pickled jalapeño peppers, chopped
🥄 1/2 ripe avocado, chopped
🥄 1/4 c shredded cheddar cheese
Serve with cut up mini bell peppers – these make perfect scoopers! They are not as thick as standard bell peppers which means you get a nice ratio of dip to scooping vessel! As a bonus, they are sturdier than tortilla chips. This means you won’t end up breaking your dipping scoop while going in for the goodness! 😉
Healthy swaps that I worked into this dish
✅ extra lean ground beef instead of medium
✅ Greek yogourt instead of sour cream
✅ a purposeful amount of shredded cheese
✅ bell peppers instead of tortilla chips
All these swaps help to reduce fat, up protein and make sure carbs are kept in check without sacrificing taste! 😋
Yummy Pizza Alternative
👁 ❤️ 🍕
I’d eat pizza all day every day…but I know I’ve got to work in healthy choices too. THIS dish has all the yummy pizza taste, none of the pizza guilt.
🥄 1/3 c cooked quinoa
🥄 1/4 c tomato sauce
🥄 1 whole egg
🥄 8 sliced mushrooms
🥄 1/2 diced green bell pepper
🥄 1/4 c shredded mozzerella
🥄 10 slices turkey pepperoni
Cook the green peppers and mushrooms to both soften and remove excess water content. I did mine in a bowl in microwave for 3 minutes (add 1/4c water before popping into the microwave). Drain well.
Mix together in a bowl the quinoa, tomato sauce, egg, mushrooms and green peppers. If you want to kick up the spice a notch, add some crushed red pepper.
Slide this mixture into a lightly greased oven safe dish. Top with cheese and pepperoni slices. Add
Bake for 25-30 minutes at 350F
Enjoy! 😋
Loaded Greek Toast
Move over avocado toast! Make room for this loaded Greek toast on this weekend’s menu 😋
🥄 1 slice of whole grain bread (or protein bread!)
🥄 a smear of Skyr (add some powdered tatziki seasoning for extra flavour)
🥄 1/3 c mashed chick peas (you can do this in your food processor – just add some lemon juice and Greek yogourt)
🥄 top with crumbled feta, diced tomato, black olives, and diced green onion
Potato Platter
This potato platter is sure to be a crowd pleaser! Make sure you make a big batch!
To make one serving (as pictured)
🥄 1 large russet potato, thinly sliced
🥄 150g cooked extra lean ground beef
🥄 1/4c salsa
🥄 1 green onion, diced
🥄 fresh cilantro, chopped
🥄 chopped pickled jalapeños to taste
🥄1/4c shredded cheddar cheese
Cook the potato slices in the air fryer (390F / 30 min)
Mix all remaining ingredients together except the cheese.
Once cooked, spread the potato slices on a platter (line with parchment paper for easy clean up), and top with the ground beef mixture. Top this with the cheddar cheese, and then pop into your oven at 350F for 5-7 minutes to melt the cheese.
Buffalo Chicken Dip
Buffalo Chicken Dip for the win!
Use any dippers you’d like to scoop up all this goodness! I used potato rounds, but crackers, mini bell peppers or celery would all be perfect!
🥄 1 c cooked shredded chicken breast
🥄 2 tbsp cream cheese
🥄 2 tbsp Frank’s Buffalo Sauce
🥄 1/4 c Greek yogourt
🥄 2 tbsp shedded mozzarella cheese
Mix all ingredients except the mozzarella together and transfer into an oven safe dish. Top with the mozzarella.
Bake in the oven for about 10 minutes at 350F. If the mozzarella isn’t bubbly enough turn your broiler on for a couple of minutes. Watch carefully. Once the cheese is bubbling and browning you’re ready to go. Enjoy! 😋