Category Archives: Recipes

Kodiak Cakes High Protein Cookies Recipe

Check out these Kodiak Cakes High Protein Cookies made with dark chocolate, oats, and Kodiak Cakes Power Cakes Mix.

This was my first time making Kodiak Cakes High Protein cookies and they came out great. One thing I want to try is replacing some, if not all, of the butter with applesauce or plain greek yogurt which would significantly reduce the saturated fat content without losing too much moisture. Try it out, experiment and let me know how you like it!

Kodiak Cakes high protein cookiesIngredients
1 1/2 cup Kodiak Cakes Power Cakes Mix®
1 scoop whey protein
1 cup quick oats
6 oz special dark chocolate chips
3/4 cup butter
1/2 cup  brown sugar
1 1/2 teaspoon vanilla
1 egg

+ Mix butter, sugar, vanilla and egg until smooth.
+ Blend the quick oats and Kodiak Cakes Power Cakes Mix, then add to the sugar and butter mixture.
+ Stir in the chocolate chips.
+ Bake at 350 F for 10 to 15 minutes or until golden brown.

Check out the original recipe here and absolutely, definitely, 100% buy the Power Cakes mix. It’s fantastic. I believe they sell it in Costco, Target and Walmart now. So worth it if you want guilt free pancakes.

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5 Diet Hacks to Increase Vegetable Intake

When people think “eat more vegetables” they tend to think “salad, on salad, on salad”. That isn’t necessarily the case though. Getting more vegetables in your diet is actually really easy and it doesn’t have to feel like you’re eating bowls of grass to accomplish it. Most people need, on average, 3-5 servings of vegetables per day. We’re going to shoot high, 5 servings per day, which is perfect because I generally structure meal plans around 5 meals per day. Here are 5 easy, pain free ways to get more vegetables in your diet:

1. Vegetable Omelet

This is my personal favorite way to increase my vegetable intake. It can be tough to eat 4 eggs (1 whole egg, 3 egg whites) everyday like my meal plan calls for, but when I load the eggs up with spinach, onions, peppers, cheese, and turkey sausage, it makes the omelet much more flavorful. I like to do 1 cup of spinach, 1/2 cup of peppers and 1/2 cup of onions in my eggs for a total of 3 servings of vegetables first thing in the morning (or whenever I eat this meal) and it makes for a fantastic, satisfying omelet.

increase vegetable intake avocado hot sauce egg omelet

2. Juicing/Smoothies

I don’t do this myself but I know a lot of people seem to love juicing. I’ve bought pre-made vegetable juice blends (with some fruit juices) and loved it. I’m sure making it fresh is even better. Look up some great recipes and go to town. I’ve had a juice medley that contained green apple, spinach, garlic, peppers, kale, and more and I really only tasted the fruit. I’d recommend eating whole vegetables over juicing any day but if this works for you then go for it!

Green Tea Matcha Green Smoothie Recipe

BCAA & Superfoods Recovery Smoothie

The Only Green Smoothie Recipe You Need

3. Introduce It to Your Baking

It can be very easy to add vegetables to traditional baked foods. There are recipes all over the internet now for things like chickpea cookies, black bean brownies, and other baked good hacks. Try things like zucchini bread, pumpkin muffins, zucchini fries, zoodles, spaghetti squash noodles, etc., to sneak more vegetables in your diet. You won’t even know they’re there. I’ve introduced my favorite pumpkin muffin & pumpkin breads on my Instagram.

I add Green Tea Matcha to my baking and smoothies for an antioxidant boost!

4. Wraps/Burritos/Tacos

I like adding a lot of vegetables to wraps & tortilla dishes because: 1. Nobody likes a small a small wrap and 2. They’re more fun to eat than a salad. Try making a grilled chicken wrap loaded up with chopped romaine, red onions, grilled peppers, eggplant, and brie cheese.

Enchiladas with Black Beans & Avocado Recipe

5. Mixed Salads

Last, and in my opinion, definitely least…the salad. A lot of my clients think weight loss has to happen by eating a ton of salads all day. They generally hate dieting and end up quitting after only a few weeks because of this. While this may be effective, save this as a last resort. Maybe 1 in 5 meals should be some sort of big salad and even then, make it interesting. Try this: 2 cups of chopped romaine or spring mix lettuce, 1/2 cup of diced peppers, 1/2 cup of red onions, 1/4 cup of tomatoes, 1/4 cup of cucumbers, 1/4 avocado, 1/4 cup of cooked black beans, 4-6 oz. grilled chicken or shrimp, 1 tbsp. balsamic dressing.

Kickin’ Jalapeno Coleslaw Recipe

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Are Protein Baked Goods the Future of Snacking?

Shout out to my friends over at myProtein for sending me a package of their Protein Cookies. All over instagram you’ll see different companies with high protein snacks, baked goods, bars, shakes, etc. It leaves me wondering, “are high protein snacks the future of snacking?”. First it was low fat, now it’s low carb. But what if we finally balance our snacks by making them low fat, low carb and high protein? Here’s my review of MyProtein’s Double Chocolate Chip Protein Cookie:

Nutrition Info Per Serving (1 Cookie)

Calories: 320
Protein: 37.5 g
Carbohydrates: 20 g
Fat: 10 g

Awesome Chocolate Fix with No Guilt

I love that this is an extremely filling chocolate chip cookie, loaded with chocolate flavor and it’s a big cookie. It only has 20 grams of carbs and truth be told you only need to eat half of the cookie to feel satisfied. Half of this cookie is providing you with nearly 20 grams of protein, only 10 grams of carbs and 10 grams of fat. Smear 1 tbsp. of peanut butter on it and you have 20 grams of protein, 11 grams of carbs, and 16 grams of fat for an even more satisfying and guilt free snack.

Almost Too Much Whey

My only problem with this snack is the same problem you’ll find with most high protein snacks with this level of protein, it almost has too much protein for its own good. You’re left with a chalky sensation when you’re chewing because of the high concentration of whey protein. The high concentration of whey also makes the cookie very chewy but again, you’re not eating Grandma’s fresh baked cookies, high in fat and sugar. You’re eating a cookie with a purpose. This is something I’m used to and can easily get over. If you’re a bodybuilder, powerlifter, or an athlete training at a high intensity this snack is perfect. If you’re an average gym goer you could probably split these in half or opt for a lower protein treat on their website.

Overall I love this snack as a quick and easy breakfast with a cup of coffee or as a satisfying treat in between meals. Throw them in a 6 Pack Bag as an emergency snack in case you get stuck in traffic. If you like Quest bars, Pure Protein bars or basically any other kind of Whey Protein Meal Replacement treat, you’ll like these cookies. Plus, they’re cookies. You get to eat cookies with no consequences.

I’ll be reviewing MyProtein’s Preworkout and Stevia Sweetened Strawberry Whey Protein so stay tuned!

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Homemade Sausage Egg McMuffin Recipe

Wake up with 36 grams of protein and 2 servings of vegetables with this Homemade Sausage Egg & Cheese breakfast sandwich. With only 26 grams of carbs and 13 grams of fat this breakfast sandwich is only 365 calories but will leave you feeling satisfied for hours. Here’s what you need:

1 whole egg, 3 egg whites
1 cup of spinach
1/4 cup of onions (diced)
1 organic turkey sausage patty
1 slice of reduced fat pepper jack cheese
1 whole wheat english muffin

Coat a skillet with olive oil cooking spray and heat on a medium flame
Add 1 cup of spinach and 1/4 cup of diced onions to the skillet
In a separate cup, mix 1 whole egg and 3 egg whites
When the spinach is wilted and the onions are clear add your egg mixture
Either toast your english muffin or place it on a separate skillet
Place your toasted english muffin on a plate and place the cooked eggs on top
Place 1 slice of reduced fat pepper jack cheese on top of the eggs
Place 1 microwaved organic turkey sausage patty on top
Add some hot sauce and enjoy!

sausage egg white mcmuffin mcdonalds

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What Should You Eat Post-Workout?

Whether you’re Team Whole Foods or Team Supplements you know you have to eat something after you’re workout. The question I always hear is, “what should I eat after my workout?”. I’m all about getting nutrients from a whole food source, but if you’re in a crunch for time then you may want to consider some different whey shakes and bars because, honestly, peanut butter and celery is not an effective post workout meal even if it makes you feel better that it’s more natural. Here’s what you need for an effective post workout meal: simple carbohydrates, fast digesting protein, and very little fat (and if you have to have it, make it a plant based fat). These are some really easy meals you can have within 30-45 minutes of working out. Some are going to be whole food examples, some are going to have supplements.

1. Grilled Chicken & White Rice
6 oz. grilled white meat chicken
1 cup of white rice

Simple right? Add 1 to 2 tbsp. of a very low fat (3-5 g fat/tbsp.) sauce to jazz it up or just eat it plain…like a serial killer.

2. Whey Protein Shake & Gummy Bears
1-2 scoops of whey protein in 8-12 oz. of cold water
1 serving of gummy bears, gummy worms, Swedish fish or dried fruit

Team Whole Foods is going to boycott my page for this. Remember, 4 out of your 5 meals for the day should be from whole food sources and healthy. I even added the option of dried fruit to this meal out of respect! There’s science behind this, I swear. After your workout your body’s insulin levels jump. At this time your body wants to deliver nutrients as quickly as possible to the affected muscles to begin repairing them immediately. Your muscles need amino acids (protein) and glucose (sugar) as quickly as possible to recover. This is why we’re focusing on having a quickly digestible source of protein and a simple sugar.

3. Eggs & Pancakes
1 whole egg, 3 egg whites
1 serving of pancakes (usually 1/3 cup mix)
1/4 cup lite syrup

Hang in there Team Whole Foods. Again, we have a terrific source of protein to rebuild those muscles and we have a source of simple carbohydrates. If you’re not in a crunch for time after your workout, try this out.

eggs & pancakes

4. Lean Sirloin Steak & Potatoes
6 oz. grilled lean sirloin steak
1 whole baked potato

Steak isn’t my first choice for a post workout meal because it isn’t a necessarily fast digesting protein but it’s still a high quality protein source, so it makes the cut. Our whole baked potato still coincides with our goal of simple carbohydrates.

* These meals are just examples. Your independent macronutrient needs may differ.

I could think of a million other post workout meals that fit this description but I’ll stop here. Follow my Instagram page for more post workout meals and a ton of other healthy meals you can try out. BCAA supplements are another great source of fast digesting protein. I use Scivation Xtend BCAAs during and after my workouts.

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Easy Egg Scramble

This egg scramble packs 3 servings of vegetables, 4.4 grams of fiber and 30 grams of protein in one easy breakfast! Pair it with two organic turkey sausage links or patties and your looking at closer to 40+ grams of protein. This is a staple muscle building meal in my meal plan because of its high protein, high vegetable, low fat and low carb profile. Not to mention this meal is very satisfying and keeps me full for 3 or more hours. This recipe is super easy and only takes a few minutes to cook.

1 whole egg, 3 egg whites (scrambled)
1 cup of raw spinach
1/2 cup of diced onions
1/2 cup of diced bell peppers
1 cup of steamed red potatoes (chopped)
1/4 cup of reduced fat cheese
1 tbsp. hot sauce

1) Coat a skillet with olive oil cooking spray
2) Add 1 cup of raw spinach, 1/2 cup of diced onions, 1 cup of chopped steamed red potatoes and 1/2 cup of bell peppers to the skillet on medium heat
3) Cook until the onions are golden and the spinach is wilted
4) Add your 1 whole egg, 3 egg white mix and scramble until thoroughly cooked
5) Add 1/4 cup reduced fat cheese and scramble until the cheese is melted
6) Plate and add 1 tbsp. of hot sauce

Egg Scramble

Nutrition Info
Protein: 31 g
Carbohydrates: 23 g
Fat: 9 g
Calories = 297

Nutrition Info with the Organic Turkey Sausage Patties
Protein: 43 g
Carbohydrates: 25 g
Fat: 15 g
Calories = 407

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High Protein Parfait in 30 Seconds

If you’re looking for a quick, healthy breakfast that you can bring to work look no further. This recipe takes 30 seconds to make and is packed with slow digesting protein and fiber to keep you fuller, longer.

8 oz. Plain Greek yogurt
1/2 cup High Protein Granola
1 banana (6″)
1 tbsp. flaxseed or chia seed
1 packet of truvia

Scoop 8 oz. of plain Greek yogurt into a bowl or container
Add 1 packet of truvia and stir
Mix 1/2 cup of High Protein Granola with 1 tbsp. flaxseed or chia seed
Layer the granola/flaxseed or chia seed over the yogurt
Slice 1 6″ banana on top of the granola

Greek Yogurt Recipe

Nutrition Info
Protein: 37 g
Carbohydrates: 55 g
Fat: 8 g

This is a super easy and effective recipe. Try it out and let me know how you like it!

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Whole Wheat Protein Pancake Recipe

Pancakes are hands down one of the most beloved breakfasts in America. It’s hard to say many bad things about pancakes but when you’re trying to find a way to have an incredible breakfast you shouldn’t have to choose between healthy and delicious. That’s why I reached out to my friends at Kodiak Cakes after I saw them earn two offers on Shark Tank. They make a variety of healthful pancake mixes and when I saw they have a high protein whole wheat pancake mix I had to try it. Eventually we worked out a deal where I would get to GIVE AWAY a whole case (6 boxes) of this awesome mix for free to one of my followers on my Instagram and I got a case myself to try. I still make these pancakes at least once a week now and I want to share the recipe and nutrition info with you.

My Power Cakes Recipe

1/2 cup pancake mix
1/4 cup to 1/2 cup of water
2 egg whites
1 tbsp. vanilla extract
1 tsp. cinnamon

Pour 1/2 cup pancake mix into a measuring cup
Add 1/4 to 1/2 cup of water depending on desired consistency and stir
Add 2 liquid egg whites and stir
Add 1 tbsp. vanilla extract to the batter and stir
Add 1 tsp. ground cinnamon to the batter and stir
Heat on an oil coated skillet on medium-high until both sides are golden brown

Nutrition Info
Protein: 24 g
Carbohydrates: 30 g
Fat: 2 g
Total Calories = 234

With 2 whole scrambled eggs and 1/4 cup lite syrup
Protein: 36 g
Carbohydrates: 44 g
Fat: 12 g
Total Calories = 428 calories

This pales in comparison to traditional pancake mixes which offer higher carbohydrates with little protein that leave you unsatisfied and generally consuming much more than the serving size. Assuming you only have 1 serving of regular pancake mix, here’s what your nutrition breakdown looks like before you drown them in syrup.

Protein: 1 g
Carbohydrates: 40 g
Fat: 1 g

With my Power Cakes mix I not only get a more satisfying, balanced meal that I can portion perfectly, but my carbohydrates are also coming from a more wholesome source (whole grain vs. refined flour). In addition to my large protein serving, I’m also getting 5 grams of fiber to keep me fuller longer.

Check them out at and see if you can find them at a store near you.

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