Recipes & More

Lightened up alfredo

I received a veggie spiralizer for Christmas and let me tell you I have a slight obsession. I make zoodles (zucchini noodles) ALL the time. I’ll eat an entire medium zucchini at a time when I do this. If you don’t have a spiralizer, you can often buy vegetable noodles in the prepared/cut produce section of the grocery store but whole wheat pasta would work well too if you prefer or just aren’t ready to jump into the world of veggie noodles.

Makes 1 serving

Ingredients: (note these measurements are rough estimates because I don’t measure precisely when I’m cooking dinner, I’ve gotten good at eyeballing portions)

  • 3/4-1 medium zucchini (yellow squash also works well) noodles
  • 1/4 red onion diced or chopped
  • 1 garlic clove or 1 tsp chopped garlic
  • 3 tbsp low fat cottage cheese
  • 1/4 unsweetened almond milk (or any low fat milk you prefer)
  • 1tbsp Parmesan cheese
  • 4 oz cooked chicken

First begin by sautéeing garlic and onions in a frying pan with a drizzle of olive oil over medium heat (I also added in chopped zucchini leftover from making zoodles). Once onions became transparent or start to brown add cottage cheese and milk. Turn heat down to low. Stir continuously for 5 minutes so that cheese does not stick and burn. Add in chicken and Parmesan. Continue to stir for a few more minutes until sauce begins to thicken. Add zoodles and cover the pan to allow them to steam for a few minutes until cooked to your liking. I like mine a little al dente. Season with salt, pepper, and I like garlic powder and Italian seasoning or basil.

Place on a plate and sprinkle with a little more Parmesan then simply grab a fork and enjoy!!

So satisfying and delish!

Quick and easy

protein waffles

IMG_4149.jpgWhen I don’t have eggs or I’m low on protein powder, I like to use Kodiak Cak
es for my breakfast baking needs. I’ll even use this mix sometimes for protein donuts or muffins.

So this morning I made my protein waffles with 1/2 cup Kodak Cakes Protein Packed Buttermilk mix, 1/2 cup water, 1/2 tbsp coconut oil, 1/2 tbsp dark cocoa powder and then poured it in the waffle maker. I then topped it with my fave Vermont sugar free low cal syrup.

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It’s 255 cal/9F/37C/14P


Quick Breakfast on the go or a snack when you need it:

Banana Protein Muffins


These are great if you rush in the morning and need to grab something and go. I’ll eat 2 in my car on my way to work or bring one for an afternoon pick-me-up. These are yummy and the macros and calories are better than a muffin you’re gonna grab at a coffee shop.

  • Batter
    • 3/4 cup + 1 tbsp whole wheat flour
    • 1.5 scoops protein powder (I used pescience SELECT peanut butter cup)IMG_3986
    • 1 tsp cinnamon
    • 1/4 tsp nutmeg
    • 2 very ripe bananas
    • 1 tbsp pure pumpkin (optional but I feel it gives good moisture to protein recipes)
    • 2 tbsp yogurt (I used fat free probiotic yogurt but greek would work well)
    • 1 egg (or 2 egg whites)
  • Topping:
    • 1/3 cup granola (I used Tay’s Gourmet banana pecan crunch granola)
    • 1 tbsp honey or agave (I used Wholesome Sweetener’s blue agave)


  1. Preheat your oven to 350 degrees and spray some cooking spray or use coconut oil on a muffin tray. You could also just make a banana bread with the recipe and would just use a bread pan rather than a muffin tray.
  2. Mix the dry ingredients then add in the wet (banana, pumpkin, yogurt, egg) until just combined.
  3. I use a tbsp sized cookie scooper/melon baller (whatever you want to call it) to scoop a little under 2 tbsp into each space in the muffin tray. I can usually get 9 muffins out of this.
  4. Top each with a drizzle of honey/agave and some of the granola.
  5. Bake for 8-12 minutes depending on your oven. Pay attention to them. You’ll know they’re done when you can stick a toothpick or a knife in the muffin and it comes out clean.
  6. Let cool and enjoy!

Macros per muffin (if you make 9 muffins):



Meal Shake: PB Banana Pie

So, I eat a lot of meals everyday. Probably around 6 small meals rather than 3 big meals. I like to snack and don’t like to feel super full when I’m done eating so this works for me. So today, I whipped up a shake for my between-breakfast&lunch meal.

  • 1/3 cup quick oats (throw these in the blender first to grind before adding the other ingredients)
  • 1 cup almond milk
  • 1 serving vanilla protein powder
  • 2 tbsp powdered pb
  • 1 tbsp ground flax seed (fiber, fiber, fiber get it in 25-35g/day)
  • 1/2 frozen banana
  • ice to consistency
  • NOW JUST BLEND UP AND SERVE (in a wine glass if you’re fancy and weird like me)
    • And of course… ENJOY!

Protein Waffles

So I make these every weekend and I love them. Here’s my recipe, I use PEScience select protein because it incorporates really well into baking items but any protein powder will do!


  • 1 scoop protein powder (my faves are pescience select chocolate cupcake and peanut butter cup)
  • 1 egg
  • 1 tbsp ground flax seed
  • 1/8 tsp baking powder
  • water or milk of choice to brownie batter-like consistency (I like almond milk)
  • 1 tbsp pumpkin purée (optional but this really gives it a cakey, fluffy consistency)
  • Toppings of choice:
    • my faves are 1 tbsp powdered pb mixed w/ enough water to make it “pourable” and vermont sugar-free syrup


  • Use a waffle iron, pour in the mix, and wait approximately 3-5 min or until golden-brown. (this will also depend if you like your waffles soft and fluffy or well-done and crispy)
  • This recipe also works well for pancakes! Pour on a frying pan on medium heat with some coconut oil or non-stick cooking spray, wait for the batter to bubble then flip! Voile! Protein pancakes!

Macros on this meal:


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