New 30 Day Challenge Starts Oct 8th!

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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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

Ingredients:

  • 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

 

Instructions:

  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!

 

Ingredients

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!*

Steps

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

2....

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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

Ingredients:

  • 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

Instructions:

  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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Veggies at Every Meal

breakfast lunch recipes Jan 12, 2018

Does the thought of choking down brussel sprouts with your morning coffee make you more than uncomfortable? We have good news for you: eating veggies at every meal can be delicious! But before diving into the “how”, let’s talk about the “why”.
You’ve heard it your entire life…”eat your vegetables!” While we may not all want to look like Popeye (fueled by spinach!), there are plenty of other reasons to eat those delicious veggies.

Vegetables are low in calories and contain stomach-filling fiber and even protein.
Veggies are full of all types of vitamins and minerals to keep us healthy year round.
Most vegetables contain compounds called phytochemicals, which protect cells from damage that may lead to cancer.

Okay, so veggies are good for you (this isn’t news to most). But how can you make veggies a part of every meal you eat, not just dinner? Here are some tips for those tricky meals:

Breakfast:
-Smoothies are a great way to...

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