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