Did someone say Buffalo Chicken?

It’s after Memorial Day, which means the summertime season has begun!  It may not be officially Summer just yet, but it sure feels like it.  Summer calls for fun, friends, and barbecues!  Want to impress your friends and family with a delicious dish that’s super easy to make?  This buffalo chicken recipe is not only a crowd pleaser; it’s also high in protein and a perfect addition to any healthy diet (but don't tell anyone, they won't be able to tell!).

The beauty of this meal is that you don’t do the cooking.  All you have to do is throw these ingredients in the crock pot and let it do all the work for you!  Just sit back, relax, and enjoy your summer days without spending it all in the kitchen.


Buffalo Pulled Chicken

4 chicken breasts

1 bottle buffalo sauce (approx. 18 ounces)

            -We use Frank’s Red Hot Wings sauce…it's not as spicy as regular...

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3 Delicious Meal-Prep Proteins

Sunday's are perfect for prepping healthy meals for the rest of the week. Protein is essential for building and repairing your body, especially while you are working towards healthy changes. When you are working hard, it is even more important to get protein every 3-4 hours. Leaner, lower fat protein options are best so you are getting the full benefit of protein without the added calories from fat. These options make it easier to hit your calorie allotments for each meal without going over.


Take some time and help yourself for this week by making a few meal staples. Set yourself up for success with three delicious recipes that you can portion and store in the fridge or freezer for later in the week. We focused on making high-taste & low fat lean protein recipes, Enjoy!

Lean Carnitas

  • 2 pounds boneless pork loin chops
  • 1 cup dark beer
  • 2 tablespoons brown sugar
  • 1 head garlic, peeled & chopped
  • 1 tablespoon chili powder
  • 2 teaspoons ground...
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Creative Crockpot Chili

dinner recipes slowcooker May 20, 2018

Sundays are for relaxing but there's always errands to run. Sundays also mean getting ready to have a great week. Always striving to push the needle, let's make it easier on our hard-working week-day selves and meal prep! I put together two recipes for slow-cooker chili that are quick and painless to prep and will give you a few lunches for the week. The slow-cooker is one of my favorite methods of sneaking those 4-5 servings of vegetables in. With minimal prep-time in the mornings, you can have the enticing smell of slow-cooking chili wafting through your house until its ready. No chili tastes the same and use it as an opportunity to throw in new ingredients and personalize it to your taste!

Nutrition benefits

Chili is a great way to get the following 3 things:

1. Veggies - It's super easy to pack the crockpot full of diced bell peppers, tomatoes, onion for starters. If your getting crazy with it, throw in some nutrient packed foods such as diced mushrooms (Vit. D),...

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Mother's Day 1-Pan Meals

dinner recipes May 13, 2018

Happy Mother's Day! 

We should honestly be thanking our mothers everyday, but today gives us a chance to do something extra special. Your mom will definitely appreciate these two simple 1-pan dinner recipes. Go the extra mile tonight and make something tasty & healthy for everyone to enjoy. The beauty of the 1-pan dinner is that there's minimal cleanup for maximum taste.


Salmon Dinner Bake

Salmon is high in anti-inflammatory Omega-3 fatty acids. This helps reduce systemic inflammation throughout the body. Brussel sprouts have high levels of vitamin K & C. 

  • 1 lb salmon
  • 2 large sweet potatoes 
  • 1 lb. Brussel sprouts
  • 2 tablespoons Extra Virgin Olive Oil
  • garlic powder
  • lemon slices
  • salt/pepper


  1. Preheat the oven to 400 degrees.
  2. Wash, peel and dice the sweet potatoes. Add them to a sheet pan lined with parchment or aluminum foil and drizzle with 1 tablespoon of olive oil.  Bake for 10 minutes.
  3. While the potatoes bake, slice the Brussel...
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The Essential 2-Pot Dinners

dinner lunch recipes May 06, 2018

After a busy day, spending the evening washing and chopping vegetables, dealing with raw meat, and cleaning dishes is unappealing. Instead of turning to frozen dinners or eating out, I'd like to introduce the essential 2 pot meals. We want to show you two simple, 2 pot recipes that make quick & delicious meals that are easy to clean up. Lower the barrier to making good decisions after working hard all day with these tasty recipes. These are easy to make in bulk and make fantastic leftovers for lunches. Feel free to mix and match ingredients to customize these recipes!

West Coast Vegetable Fried Rice


  • 4 cups brown rice

  • 1 onion, chopped

  • 1 red bell pepper, diced

  • 1 serrano chili, diced

  • 1 clove garlic, diced

  • 1 cup broccoli, chopped

  • 3 eggs

  • Soy sauce, to taste

  • Sweet chili sauce, to taste

  • Extra Virgin Olive Oil, for cooking



  1. Make brown rice according to package in a separate pot or rice cooker with...
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Slow Cooker Magic: Sweet Potato, Kale, and Chicken Stew

This is a simple, delicious meal that's can fit in any day of the week. It combines the nutritious benefits of a top tier complex carbohydrate, a leafy green full of phytonutrients, and a classic protein. Toss everything in the slow-cooker and get ready for some heart-warming comfort food in a few hours.  This recipe is as easy as it gets. Give it a shot and let us know what you think!



2 large sweet potatoes, peeled and chopped into 1-inch pieces

1 pound boneless chicken breasts or thighs

1 whole bunch kale (stems removed, leaves thinly sliced)

2 32-oz boxes low-sodium chicken stock (or bone broth)

2 teaspoons sea salt

1 tablespoon oregano

2 teaspoons thyme

Pepper to taste

2 tablespoons Extra virgin olive oil

*Any other vegetables work great in this recipe. Mix it up with onions, mushrooms, peppers...whatever you like!*


1. Place all the ingredients in your slow-cooker, stirring to combine. Cover with the olive oil and seasoning.


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Healthy, Delicious Meatballs

dinner lunch protein recipes Apr 15, 2018

You asked, we delivered!  We had a request to post healthy meatball recipes on the blog, so here are two different recipes that are quick, healthy, and delicious.  By swapping a few ingredients and choosing healthy cooking methods, you can enjoy this comfort food while staying healthy and feeling great.

Bon Appetit!


Italian Turkey Meatballs


  • 1 pound 93% lean ground turkey
  • ½ tsp sea salt
  • ½ tsp ground black pepper
  • 1 large egg
  • ½ cup whole grain breadcrumbs
  • 2 cloves garlic, chopped
  • 2 tsp olive oil
  • 1 28-oz. can whole tomatoes, crushed
  • 1 tsp dried oregano


  1. Combine turkey, salt, pepper, egg, breadcrumbs, and garlic in a large bowl. Mix well (feel free to use your hands, just make sure to wash before and after).
  2. Roll about 18 1½-inch meatballs.
  3. Heat oil in large pan.
  4. Cook meatballs, turning occasionally, for 4 to 6 minutes or until meatballs are browned on each side. Place...
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