Posts in the Category "Recipes"


On-Plan Treat That Tastes Like a Candy Bar

  One of my favorite on-plan sweet treats, and only 3 ingredients. 2 – 3 Tablespoons unsweetened shredded coconut (or whatever amount is on your plan, subbing this for one of your fat sources) 1 – 2 Tablespoons sugar-free syrup 1/2 – 1 Tablespoon unsweetened cocoa powder (or you could use a small amount of.. Read more →


Quick and Easy Chicken Prep

    Quick and easy way to cook chicken breasts in bulk. Throw 5-6 lbs of fresh chicken breasts into the crock pot. Cook on low temp for 4 hours, remove lid to shred chicken and add seasonings of your choice, then cook for an additional hour to allow shredded chicken to cook in seasoning.. Read more →


How To Cook Spaghetti Squash

In the past I’ve discussed the idea of subbing in higher volume foods with the same caloric value and followed that with another post about our food calculator app that allows you to do just that.  If you’re wise, you’ll quickly discover that spaghetti squash is a pretty darn high volume food and that in place.. Read more →


Go Soak Your Oats

Soaking oats for muffins, EW oats or pancakes leads to lots of volume says my client Emma. Here are the directions she uses. Note the multi meal prep. Very portable and easy! “soak your oats over night, seriously, give it a go if you want great texture and mad volume. For breakfast I either have.. Read more →


Sweet Potatoes And Meatballs

            Bored with your everyday meal plan? Don’t be afraid to get creative in the kitchen! This was sent to me from a client who loves experimenting in the kitchen while staying on plan at the same time! “Sweet potatoes are just a little cooking spray, cumin, sea salt and.. Read more →


On-Plan Pumpkin Protein Shake

My plan calls for: 25g Trutein (used vanilla) 1 cup unsweetened almond milk 1 serving of fruit (subbed canned pumpkin) 30g peanut butter (subbed white chocolate peanut butter) I also added: 1 tsp cinnamon 1/2 tsp pumpkin pie spice 1 packet of Stevia Blend vanilla protein powder, unsweetened almond milk, canned pumpkin, peanut butter, cinnamon,.. Read more →