All posts in Recipes

Four Ingredient Frittata

Four Ingredient Frittata Recipe – Only 97 Calories!

This Four Ingredient Frittata Recipe is such a great breakfast for help to lose weight. It’s not often that you find protein + vegetables in an easy breakfast (usually its carb + carb!) Since this is protein + fiber, it will give you a steady foundation to keeping your blood sugar in a balance that […]

Premier Protein Holiday Protein Shake Recipes

Delicious Holiday Inspired Protein Shake Recipes – 30g of Protein!

This post is sponsored by Premier Protein®. The Holidays are here, and you know what that means – the return of dangerously tempting sugary treats. Good news, you don’t have to miss out on your favorite Holiday flavors! With a few simple ingredients, you can continue to enjoy your favorite seasonal aromas and flavors without […]

holiday recipes

Simple Tips for Delicious & Nutritious Recipe Makeovers

We’re in the Holiday season, with Halloween and Thanksgiving behind us, we still have to navigate through the winter holidays.  One way to get through this busy (and fattening) time of year is to learn how to do recipe makeovers that modify higher calorie recipes so they are lower in calories, sugar, fat, and sodium. […]

meatloaf recipe

Starting My WLS Journey & Ms. Melody’s Meatloaf Recipe

“Taking the first steps toward weight management is difficult for many people. Each individual’s journey is unique, and is shaped by various experiences in their past, along with their goals for their future.” ~Joseph Ewing, RD, LDN Ms. Melody is one such individual whom through persistence and unwavering optimism, continues to strive to meet her weight management […]

canadian bacon stacks

Canadian Bacon Stacks Recipe, 95 Calories!

Canadian Bacon Stacks is a super-simple recipe idea that was requested by a friend who did not like eggs for breakfast! She needed a low-carb breakfast to help with rising blood sugars. This Canadian Bacon Stacks Recipe is a protein-packed and healthy fat breakfast that is filled with flavor. Canadian Bacon Stacks Recipe Serving Size: 1 […]

happy labor day

Happy Labor Day – Celebrate with Facts and Recipes!

The first Labor Day holiday was celebrated on Tuesday, September 5, 1882, in New York City, in accordance with the plans of the Central Labor Union. The Central Labor Union held its second Labor Day holiday just a year later, on September 5, 1883. In 1884, the first Monday in September was selected as the […]

Layered Caramel Chocolate Chia Protein Pudding

Layered Caramel Chocolate Chia Protein Pudding

This post is sponsored by Premier Protein®. This delicious protein pudding is thickened using chia seeds, no cornstarch needed! Chia seeds are rich in omega-3 fatty acids and a great source of protein, calcium, antioxidants and dietary fiber. To save on prep time and add more protein, we’re using Premier Protein’s ready-to-drink shakes (RTD). This […]

Lemon Feta Chicken Recipe

Lemon Feta Chicken Recipe – Only 156 Calories!

Are you in a dinner rut and tired of plain baked chicken breast recipes?  This Lemon Feta Chicken Recipe has only 5 ingredients and tons of flavor.  This recipe is also one of the best diabetic baked chicken recipes. No worries about marinade with this recipe. With lemon juice, oregano, and feta, this recipe comes together very easily […]

Avocado Papaya Quinoa with Spicy Lime Sauce Recipe 4

Avocado & Papaya Quinoa with Spicy Lime Sauce Recipe

This dish is so nourishing and the ingredients are fresh and healthy! This Avocado & Papaya Quinoa with Spicy Lime Sauce Recipe is in the Power Bowl recipes section of my blog because of its lean protein and healthy, complex carbs. Papaya is filled with a nutrient called papain, that lowers inflammation (just like pineapple), […]

watermelon and tomato salad recipe

Easy Watermelon and Tomato Salad Recipe ​

You’ll love this easy summer watermelon and tomato salad recipe that is a combination of cool crisp watermelon, juicy tomatoes, fresh basil and balsamic vinegar. This extraordinary and invigorating light summer watermelon salad makes leftover watermelon the ideal summer ingredient. Easy Watermelon and Tomato Salad Recipe Makes 10 (1/2-cup) servings Ingredients 4 cups scooped out […]