Have you ever walked from the cupboards to the fridge, opening the doors just to close them ten times because you don't know what to make or you didn't plan when you went grocery shopping? Yup, that would be me too. I did that just yesterday when I got home from work and it always ends the same, I reach for the only thing that I can make with very little ingredients, pancakes. Not a bad option but not the best for what I need to fuel my body. So, this fall I am going to try s

Ingredients: 10oz Dark Chocolate 1 tbsp coconut oil 3/4 cup full-fat (canned) coconut milk 1 tsp vanilla extract 1/4 cup hazelnuts (finely ground) 1/4 cacao powder (for coating) Directions: Finely chop the chocolate into small shards. Place the chocolate into a medium mixing bowl and add the coconut oil. In a small saucepan, heat the coconut milk until it begins to simmer. Do not let the coconut milk boil. Immediately pour the coconut milk over the chocolate and coconut oil.

One pan in the oven for a protein packed lunch or supper! Ingredients 1 red onion 2 cups broccoli florets 1 yellow bell pepper, sliced 2 cups baby carrots 1 1/2 cups cherry tomatoes 3 tablespoons olive oil salt, to taste pepper, to taste 10 sprigs fresh thyme 3 cloves of garlic Chicken 4 chicken breasts olive oil salt, to taste pepper, to taste 1 pinch paprika 4 sprigs fresh thyme 4 cloves of garlic Special Equipment 2 baking trays aluminum foil Directions 1. Preheat oven to

These delicious chocolate chip peanut butter cookie dough protein bites are the perfect snack and will give you 8 grams of protein. They are ready in less than 10 minutes and fix your cookie craving. You can keep them in the freezer for up to 3 weeks. Enjoy! Prep Time: 10 minutes Baking Time: NONE Makes: 16 energy bites Ingredients: -1 1/2 cup oat flour -1/4 cup coconut flour -2 scoops vanilla protein powder -pinch of sea salt -1/4 cup mini chocolate chips -1/2 tsp vanilla ex

INGREDIENTS For The Protein-Packed Chopped Mason Jar Salad: 1 cup grape tomatoes, whole 1/2 cucumber, peeled and diced 1/2 cup chickpeas 1 cup cooked turkey meat, diced 1 hard-boiled egg, diced* 1 cup raw baby spinach For The Creamy Italian Dressing: 1/2 tsp. dried oregano 1/2 tsp. dried basil 1/4 cup plain greek yogurt 1 clove garlic, minced 2 tbsp. apple cider vinegar 1/4 tsp. sea salt 1/4 tsp. black pepper For The Asian Chopped Mason Jar Salad with Mandarin Orange Vinaigre

INGREDIENTS: 1/4 cup quick oats 1/2 cup unsweetened almond milk (or skim, soy) 1/4 medium banana, sliced (freeze the rest for smoothies!) 1/2 tbsp chia seeds 1/2 cup blueberries 4-5 drops NuNaturals liquid vanilla stevia (or your favorite sweetener) pinch cinnamon Topping: 1 tbsp chopped pecans (or any nut) DIRECTIONS: Place all the ingredient in a jar, shake, cover and refrigerate overnight. The next morning, add your favorite crunchy toppings such as nuts, granola, etc and

Ingredients 1 cup almond milk 2 tablespoons chia seeds 2 bananas, mashed Instructions 1. In a bowl, combine all ingredients and set in the fridge overnight. 2. Serve with your favorite toppings or enjoy on own! #Snacks #mealprep #nutrition

Ingredients 1 medium apple 3 tablespoons almond butter 2 teaspoons shredded unsweetened coconut Directions 1. Remove apple core with an apple coring tool. 2. Slice the apple crosswise into 8 thin rings, about ¼ inch thick. 3. Spread each apple ring with almond butter. 4. Optional: Sprinkle with coconut. #nutrition #mealprep #Snacks

Ingredients 8 oz of dark chocolate Assorted dried fruits, chopped nuts, and seeds Instructions 1. Lay out a piece of parchment paper, or waxed paper, or foil. 2. Chop the chocolate into small pieces and put in a microwave safe glass measuring cup. Microwave for 60 seconds, and then stir. Microwave for another 30 seconds, and then stir again to completely melt the chocolate. If there are still lumps, microwave for another short burst and stir again. 3. Use a spoon to make smal

Prep Time: 10 minutes Cook Time: 10 minutes Yields: 2-4 servings Ingredients: 1 (14 ounce) can of pumpkin puree 1/2 cup coconut butter, melted 3 tablespoons raw honey 2 tablespoons canned coconut milk 1 teaspoon maple syrup 1 teaspoon vanilla extract 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ground cloves 1/4 teaspoon ground ginger Directions: 1. Place all ingredients in a food processor. 2. Puree. 3. Put into bowl and se

Prep Time: 15 minutes Cooke Time: 30 minutes Yields: 4 servings Ingredients: 2 Bell Peppers, halved and cleaned 1 tbsp Coconut Oil 1⁄2 large Onion, diced Sea Salt and black pepper to taste 4 Cloves Garlic, pressed or chopped 1⁄2 cup Diced Tomatoes, fresh or canned 1 pound ground beef, bison, turkey or chicken 6 Fresh Basil Leaves, finely chopped Directions: Preheat oven to 375 degrees Place the bell pepper halves in the roasting dis

Prep Time: 15 minutes Cook Time: 20 minutes Yields: 4 servings Ingredients: 1 head cauliflower, trimmed and coarsley chopped 2 tbsp butter 1 medium onion, diced 4 cloves garlic, crushed 1 tbsp grated fresh ginger 1/2 tsp sea salt 1 cup chicken broth Directions: 1. Place the cauliflower in a food processor and blend until it is the texture of rice. 2. Melt the butter in a heavy-bottomed pan over medium heat. Saute the onion until soft,

The tastiest way to start off your morning. This coffee will give you a boost of energy and helps improve brain function thanks to its healthy fats. Ingredients 1 cup water 2 tbsp coffee 1 tbsp butter 1 tbsp coconut oil Instructions Make a cup of coffee your favorite way. You can also use a French press or a coffee machine! For more on this recipe head HERE. #Food #nutrition #mealprep #Snacks

We love spicy. We love bacon. We love cheese. So what could be better than jalapenos stuffed with cheese and wrapped in bacon? Nothing. The answer is nothing. Try these easy, delicious poppers for your next Friday night football game, splurge night or movie night in. Ingredients 16 fresh jalapeños 16 strips bacon 4 oz cream cheese 1/4 cups shredded cheddar cheese 1 tsp salt 1 tsp paprika Instructions Preheat oven to 350° F For more on this recipe head HERE. #nutrition #Food #

Who says nachos need to be made with tortilla chips? Check out this healthy version of the classic nachos! Ingredients 1 tbsp chili powder 1 tsp ground cumin 1 tsp garlic powder 1 tsp paprika 1/2 tsp kosher salt 1/2 tsp pepper 1/2 tsp oregano 1/4 tsp red pepper flakes (more if you like it hotter) 1 lb ground beef 1 lb mini peppers, halved and seeded 1 1/2 cups shredded Cheddar cheese 1/2 cup chopped tomato Other toppings as desired (sour cream, olives, chopped jalapeño, avoca

Roasted chickpeas! They’re ridiculously easy to make, can be done with any flavor combination, and are addictively delicious. We love how crunchy they get and how the flavors you mix in with them stick so nicely. This batch is full of garlic, basil, red pepper flakes for some zing, and nutritional yeast (though Parmesan cheese would also be great here). They make a great snack or a fantastic addition to salads. Try these for a high-protein snack (21g per 1/4 cup) This recipe

What in the world are you supposed to do to get healthy, lean out, and have energy? If you just read internet articles, you will be met with

Our four-step system to planning a week’s worth of meals in 10 minutes or less.