Ingredients

• 1 lb. extra lean ground beef I used 96% lean
• 1 cup finely diced onion*
• 1 teaspoon minced garlic
• 1 teaspoon minced fresh ginger or about ¼ teaspoon dried ground ginger
• ¾ cup thick teriyaki sauce such as Soy Vay Veri Veri Teriyaki Marinade & Sauce
• Optional Garnish: sliced green onion toasted sesame seeds
• For Serving: rice tortillas, or lettuce wraps

Instructions

1. In a large skillet preheat 1 teaspoon sesame oil over medium-high heat for about 1 minute. The sesame oil adds great flavor to the dish, but if you don’t have any you can substitute with canola or vegetable oil.
2. Add beef, onion, garlic and ginger to the skillet. Cook, breaking up the meat as you stir, until the beef is no longer pink and the onion is tender (about 5-7 minutes). Drain, and return meat to skillet.
3. Stir teriyaki sauce into the beef mixture. Bring to a low simmer and cook for an additional 3-5 minutes, just until sauce thickens slightly.
4. Serve over rice, in tortillas, or in lettuce wraps.

Recipe Notes*Tip: I like to use frozen diced onion for recipes like this, because it eliminates any prep work!

Cooking for Two? You can freeze half of the cooked meat mixture in an air-tight container for up to three months. Just thaw in the refrigerator overnight and reheat in the microwave or in a saucepan when ready to serve. Alternatively, you can cut the ingredients in half and only prepare 2 servings of the meat mixture.
​
Want to Prep Ahead? Cook the meat according to the recipe instructions above and store in an airtight container in the refrigerator for up to 3 days. When ready to serve, simply reheat in the microwave or in a saucepan.

Nutrition Facts:
Calories 220, Fat 5 g, Carbs 12 g, Protein 27 g

Ingredients

• 1 tbsp extra virgin olive oil
• 1 large yellow onion, diced (150 g/ 5.3 oz)
• 3 cloves garlic, minced
• 1 large red bell pepper, diced (158 g/ 5.6 oz)
• 1 large jalapeño, minced (35 g/ 1.2 oz)
• 240 ml sugar-free tomato sauce (8 fl oz)
• 1 tbsp chili powder
• 1 tbsp chipotle pepper in adobo sauce (15 g/ 0.5 oz)
• 2 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp white wine vinegar
• 1 tsp sea salt or pink Himalayan salt
• 1/2 tsp oregano
• 3 cups chicken broth (720 ml/ 3/4 quart)
• 1 lb chicken breasts (450 g)

Optional toppings:

• diced avocado
• sliced jalapeno pepper
• sour cream
• minced cilantro

Instructions

1.  Drizzle the olive oil into the Instant Pot and set to Sauté. Add in the onion, garlic, bell pepper, and jalapeño pepper. Cook 3-4 minutes until soft.
2.  In a small bowl, mix together the tomato sauce, vinegar, chipotle chili, and spices. Pour into the pot.
3.  Add in the broth and chicken and give it a stir. Put the lid on and reset to Manual high pressure for 20 minutes. At the end of 20 minutes, release the vent valve.
4.  Remove the chicken and shred, add it back to the pot and give it a stir.
5.  To serve, top with desired toppings.
6. Enjoy hot or let it cool down and store covered in the refrigerator for up to 4 days.

Nutritional values (per serving, 1 3/4 cups/ 420 ml)
​Calories:275   Protein:31g   Fat:10.8g    Carbs:8.1g

Ingredients
2 cups fresh cauliflower
¼ cup diced onion
¼ cup pickled jalapeno slices
2 cups cooked brisket
2 ounces cream cheese, softened
1 cup shredded sharp cheddar
¼ cup full fat coconut milk
¼ cup cooked crumbled bacon, turkey
2 tablespoons sliced green onions

Instructions
- Chop cauliflower into bite size pieces. Steam or cook via favorite method until fork tender and set side.
- Set heat to medium and add  a bit of water, onion, and jalapeno slices to skillet.
- Saute until onions translucent and fragrant.
- Reduce heat slightly and add cooked brisket [or choice of leftover beef/chicken] and cream cheese.If mixture begins to stick or cook too quickly, reduce heat a bit.  Continue cooking until cream cheese is heated through and easily stirred.
- Turn off heat. Add sharp cheddar, heavy cream and cauliflower.
- Stir mixture quickly until all cheeses are melted and fully combined.
- Sprinkle with crumbled bacon, green onions.
- Serve warm.

Nutrition
​Serving Size: ~ 1 Cup
Calories: 225 Calories  Fat: 17g Carbohydrates: 5g  Protein: 18g

INGREDIENTS

• 1 pound Italian Sausage, lean
• 1 pound of ground chicken, lean
• 8 ounces chopped mushrooms
• 2 teaspoons garlic
• 1 cup chopped zucchini
• 3 cups spinach
• 1/2 cup bell pepper, chopped
• 1 tablespoon Italian seasoning
• 1 (15 ounce) can diced tomatoes, undrained
• 1 (6 ounce can) tomato paste
• 1 32 ounce container beef broth
• 4 ounces softened purred cottage cheese 
• 1/4 cup coconut milk, full fat

​INSTRUCTIONS
Turn the Instant Pot on sauté mode, spray the bottom of the pan and cook the meat and drain off any grease.

Turn the Instant Pot off and add the mushrooms, garlic, zucchini, spinach, bell pepper, tomatoes, tomato paste and beef broth. Stir and cook for 1 minute on the residual heat.

Put the lid on, turn the valve to sealing, and select Manual or Pressure Cook for 15 minutes. It will take about 15 minutes to come to pressure and begin counting down.
Once the cook time is over, let the pressure manually release for 5-10 minutes, then manually release the remaining pressure.
Stir in purred cottage cheese and coconut milk
Serve with shredded mozzarella or parmesan.
NOTES

You may think there is not enough liquid before you set the pressure cook cycle. This recipe is loaded with vegetable and they reduce greatly during the cooking process, trust me this makes a perfect hearty soup!

NUTRITION INFORMATION:
 SIZE: 1 1/2 cup
CALORIES:327 FAT: 19.9g CARBOHYDRATES: 9g FIBER: 1.9g PROTEIN: 28.4g

Main Ingredients
0.5 teaspoon olive oil
0.5 large onion diced
4 cups chicken or turkey broth
0.25 teaspoon poultry seasoning
0.25 teaspoon basil
2 garlic cloves minced
0.5 cup carrot sliced
0.5 cup celery sliced
1 cups chicken or turkey chopped
0.5 zucchini large
0.5 tablespoon fresh parsley chopped
salt and pepper to taste

Recipe Steps

1. Spiralize zucchini using the medium blade (not the very smallest one). Set aside.
2. Heat oil in a large pot over medium heat. Cook onion and garlic until tender.
3. Add chicken (if raw) and cook until browned, about 5 minutes.
4. Add broth, poultry seasoning, basil, carrot, and celery. Let simmer uncovered about 15-20 minutes or until vegetables are tender.
5. Stir in zucchini noodles and let cook 1-2 minutes or just until slightly softened.
6. For firmer noodles, place raw noodles in bowls and ladle hot soup over zucchini noodles. Allow to sit 2 minutes to soften.

Additional Notes
Calories: 78kcal | Carbohydrates: 4g | Protein: 5g | Fat: 4g | Fiber: 0g | Sugar: 1g |

Main Ingredients
1 cup low fat cottage cheese
1 tbsp. unsweetened peanut butter
1/2 medium banana sliced
Pinch of cinnamon
Stevia
Recipe Steps

1. In a bowl add in cottage cheese and mix with cinnamon and stevia
2. Then top with banana and peanut butter Enjoy

Nutrition Facts: Calories: 366 Fat: 12 g Protein: 36 g Carbs: 33 g Fiber: 3 g

Main Ingredients
40 grams Dry Oatmeal, Old fashion
1/2 cup boiled water
85 grams Greek yogurt, plain
140 grams mixed cranberry and berries (I saute my cranberries with berries ahead of time to soften the cranberries)
1 packet stevia
pinch cinnamon
Recipe Steps

1. Boil water
2. In a bowl add in oatmeal and pour boiling water over top and let it sit for a couple of min until slightly soft
3. Add in yogurt, stevia, cinnamon
4. Top with fruit mix

Additional Notes
Its best to use old fashion oats to get the best nutrition and fiber to keep you full. Also I stocked up on the cranberry sale after Xmas and froze all of them and use them as needed. I also make this in larger batches and place each individual portion in containers in the fridge, to make a healthy and simple start of each day. Enjoy
Nutrition Facts
1 serving Calories: 254 Protein: 14 g Carbs: 49 g Fat: 11 g Fiber:

Pumpkin is the most popular flavor of the season, but you should be careful with it.
Most pumpkin-flavored seasonal products are LOADED with added sugars that will ruin your fitness results. Be careful when indulging in pumpkin-flavored sweets in order to keep your sugar intake low enough to allow for fat loss.
This recipe for simple, cinnamon baked pumpkin gives you the opportunity to indulge in the sweet, seasonal flavor that you crave, while staying on track with your fitness and fat loss journey.
​What you need
Serves 1
1 mini baking pumpkin
½ teaspoon coconut oil, melted
1 teaspoon coconut sugar
sprinkle of ground cinnamon
sprinkle of sea salt
Instructions
1. Preheat the oven to 350 degrees F. Fill a small casserole pan with ¼ inch of water.
2. Carefully cut the top off the pumpkin, so that you can set the top back on for baking. Scrape out the seeds and pulp. (Save those pumpkin seeds to roast!)
3. Pour the melted coconut oil into the pumpkin. Sprinkle with the coconut sugar, cinnamon and sea salt. Place the top back on the pumpkin and put into the casserole pan of water.
4. Bake for 30-40 minutes, until really tender. Enjoy!
Nutrition
One serving equals 119 calories, 3g fat, 246mg sodium, 24g carbohydrate, 7g fiber, 12g sugar, and 3g protein

This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!
What you need
Serves 6
1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper
Instructions
1. Preheat the oven to 350 degrees F. Lightly grease a 9x13 casserole pan with olive oil.
2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.
3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.
4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!
Nutrition
154 calories, 1 g fat, 300 mg sodium, 3 g carbohydrate, 1 g fiber, and 31 g protein

Here’s a pancake recipe that you can feel good about eating! It’s made with 100% pure, fitness ingredients that will fuel your results and satisfy your hunger.
What you need
Serves 1
1 scoop vanilla protein powder
¼ cup egg whites
¼ cup cottage cheese
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
Instructions
1. Mix all of the ingredients together in a bowl.
2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side.
3. Remove from heat and serve immediately with a handful of berries. Enjoy!
Nutrition
182 calories, 1 g fat, 3 g carbohydrate, 374 g sodium, 0 g fiber, and 38 g protein.

There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out.
All of the flavors, none of the guilt!
This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!

What you need
Serves 4
For the Coconut Amino Sauce
1/3 cup coconut aminos
2 teaspoons garlic, minced
½ teaspoon liquid stevia
1 Tablespoon chili paste (sambal oelek)
1 teaspoon fish sauce
1 Tablespoon ginger, minced
1 teaspoon toasted sesame oil
For the Noodles
1 butternut squash
1 sweet potato
1 teaspoon olive oil
sea salt and black pepper
For the Shrimp and Veggies
1 teaspoon olive oil
12 oz large shrimp, peeled and deveined
2 cups (5oz) white cremini mushrooms, sliced
1 red bell pepper, seeded and diced
2 zucchini, diced
1 carrot, grated
2 Tablespoons fresh cilantro, minced

Instructions
For the Coconut Amino Sauce
1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.
For the Noodles
1. Preheat the oven to 350 degrees F.
2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.
For the Shrimp and Veggies
1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.
2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes.
3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined.
4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!
​
Nutrition
193 calories, 4 g fat, 20 g carbohydrate, 6 g sugar, 429 mg sodium, 3 g fiber, and 19 g protein.

Craving a donut? I’ve got you covered! Part of maintaining a fitness lifestyle is quenching your unhealthy cravings with healthier options, like these protein balls. You get to enjoy similar flavors to the food that you crave, while filling your body with usable, favorable nutrients rather than a bunch of sugar and flour.
The average apple fritter donut contains 450 calories, 17 grams of fat, 63 grams of carbs and 38 grams of sugar! Compare that to the 100 calories, 2 grams of fat, 14 grams of carbs, 16 grams of protein and only 2 grams of sugar found in 2 of these tasty protein balls!

Making smart food choices like this will transform your fitness goals from being merely a vision to being reality.

There are two super ingredients in these protein balls: protein powder and powdered greens. Yep, you read that correctly. These tasty, donut-replacing protein balls are not only super low in sugar, they also contain powdered super greens. Considering that only 14 percent of adults get adequate amounts of veggies and greens in their diet, we could all benefit from some super greens.

What you need
Serves 30
1 apple
1 teaspoon coconut oil
½ teaspoon ground cinnamon
1½ cups old fashion oats
¼ cup Powdered Greens
½ cup Vanilla Protein Powder
¼ teaspoon sea salt
1 cup Almond Butter
3 tablespoons almond milk
1 tablespoon brown Swerve

Instructions
For the Coconut Amino Sauce
1. Seed and finely dice the apple. I leave the skin on for the added flavor and fiber.  
2. Place a small skillet over medium-low heat. Add the coconut oil, diced apple, and cinnamon. Mix until fully combined. Cook, stirring occasionally until the apples are tender. Remove from heat and set aside.
3. In the mixing bowl of an electric mixer combine the oats, powdered greens, protein powder and sea salt. Mix until fully combined.
4. Add the almond butter, almond milk and cooked apples. Mix on medium-low until a soft, crumbly dough forms. Test pressing the dough together into a ball - if it doesn’t stick together then add an additional tablespoon of almond milk. 
5. Form the dough into 30 balls using a Tablespoon to scoop, and rolling the dough together in your hands. Roll the balls in the brown Swerve. Place the balls on a plate and chill in the fridge until you're ready to enjoy.
​
Nutrition
One ball equals: 50 calories, 1g fat, 21mg sodium, 7g carbohydrate, 2g fiber, 1g sugar and 8g protein.

Here’s an insanely delicious recipe for Protein Frozen Yogurt that will satisfy even the pickiest of eaters! It’s hard to believe that it contains such wholesome, protein-packed ingredient to help fuel your fitness results, considering how delicious it tastes.
You could certainly make this recipe using whatever vanilla protein powder you have on hand, though do know that the quality of the protein will have an effect on the flavor of your frozen yogurt. Use one that’s really tasty!
In order to get the most out of the supplements that you use, make sure to get the highest quality without fillers or artificial sweeteners.

What you need
Serves 4
2 cups Non-Fat Plain Greek Yogurt (or dairy-free yogurt)
10 ounces frozen strawberries
2 scoops Vanilla Protein Powder

​Instructions
1. Divide the Greek yogurt into 2 zip lock bags and store in the freezer overnight, or for a minimum of an hour.
2. Remove the yogurt from the freezer and, while it's still in the bags, break into pieces. If it's really solid then place in the fridge for 10 minutes and then break it into pieces.
3. Place the frozen strawberries in a food processor and pulse to chop. Add the protein powder and frozen yogurt and blend until creamy.
4. Serve immediately. Garnish with fresh strawberries and enjoy!
Nutrition
One serving equals: 138 calories, 0 g fat, 95 mg sodium, 12 g carbohydrate, 2 g fiber, 7 g sugar and 23 g protein.

When sticking with a clean diet, as you work toward your fitness goals, it’s a great idea to make healthier versions of your favorite foods, in order to keep your hunger satiated and to prevent falling off the healthy eating wagon.
Today I have a remake of stir-fried rice for you that is made with fiber-filled cauliflower instead of grain-filled rice and has flavor and protein additions galore. This version of cauliflower rice is PACKED with protein! Eggs and albacore tuna make this rice the perfect side to your meal when you’re on a mission to slim down.

What you need
Serves 4
1 head cauliflower
2 teaspoons olive oil
4 green onions, chopped
½ red bell pepper, thinly sliced
1 can albacore tuna, in water
2 eggs
Sea salt and black pepper
Instructions
1. Using a food processor with the grating blade, grate all of the cauliflower.
2. Heat the olive oil in a large skillet or wok over medium. Add the onions and bell peppers, saute for 3 minutes. Add the tuna and eggs, stir to combine. When the eggs have set, add the grated cauliflower and mix to combine.
3. Season the rice mixture with salt and pepper. Reduce the heat to low, cover and cook for another 5 minutes. Enjoy!
Nutrition
One serving equals 146 calories, 4 g fat, 14 g carbohydrate, 0 g sugar, 311 mg sodium, 7 g fiber, and 15 g protein.

Try these delicious low carb zucchini boats for dinner tonight!

I use to eat mashed potatoes daily when i was a kid, but recently finding out i'm sensitive to potatoes, I adjusted many cauliflower recipes to the macro i need and with the taste i love! Enjoy this recipe

I love ice cream but not all the calories, bloating and water weight the next day due to the high fat sugar laden found in typical ice cream. Enjoy something healthier- truly a guilt free pleasure Recipe

Look no further than having one of these amazing shakes per day to balance your hormones and take care of your health!