Protein Deep Dive

nutrition protein Jun 26, 2018

BBQ chicken.  A juicy steak.  Seared salmon.

Is your mouth watering yet?

These are all forms of protein, which we know is important for health.  Have you ever wondered what protein actually is and why it's so important to eat enough?

Deep Dive: Proteins are the blue-collar workers that make up the backbone of everything we do. Every function in our body is performed by chains of amino acids folded and formed in highly specific ways to form unique proteins. Proteins are the key components of cells that, when tied together, allow our body to function. Each protein is a small piece of the puzzle that makes up our muscle, hair, collagen, and even antibodies (immune system). It's everywhere! 

We are constantly breaking down protein and rebuilding it into new proteins. By doing this, we maintain what is called a positive nitrogen balance. Nitrogen is the primary chemical associated with amino acids (nitrogen = amino group). When we are in a positive...

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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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3 Tasty High-Protein Snacks

protein recipes snacks Apr 19, 2018

Whether it's the mid-day lull or after a tough workout, it's important to recover with high quality protein. We have 3 delicious, high-protein recipes that all incorporate veggies. Enjoy!


Healthy Tuna Salad Bites

-1 can albacore tuna in water

-3 tablespoons olive oil mayo

-1/4 cup diced red bell pepper

-1/4 cup diced onion

-salt/pepper to taste

-basil to taste

Mix together and serve on whole grain crackers or whole wheat pita bread. This recipe is a great source of anti-inflammatory Omega-3's!


PB&J Parfait

-1 cup greek yogurt

-1 tablespoon nut butter

-1 tablespoon strawberry preserves

Layer the parfait with the nut butter and strawberry in the middle of the greek yogurt and enjoy! This is a great quick and easy recipe for some high quality protein.


Black Bean Dip

-1/2 cup diced onion

-1 clove garlic

-1/2 seeded jalapeño pepper

-1 can black beans, rinsed 

-1/2 lime, juiced

-small handful cilantro

-salt/pepper/cumin to taste

Cook the onion, garlic,...

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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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6 Ingredient Healthy Pancakes

breakfast protein recipes Apr 10, 2018

Prep Time: 10 minutes     Cook Time: 10 minutes


These are my all time favorite protein pancakes. They are ridiculously easy to make and will fill you up for hours! Try this for your next breakfast.


  • 1 cup oats

  • 1 banana

  • 2 eggs + 1/2 cup egg whites
  • 4 tsps baking powder

  • 1 tsp cinnamon

  • 2 scoops protein powder

  • pinch of salt
  • oil, to cook


  1. Put all ingredients in blender and blend until smooth. If the batter is too loose, add more protein powder.
  2. Heat oil in pan and pour about a 1/4 cup pancake mix.
  3. When edge starts to look cooked, give it a flip (approx. 2-3 minutes). 

Life Hack: Freeze them and they will last 4 more weeks. Stick them in the toaster for a quick meal with zero effort!



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Protein Energy Bites!

protein snacks Mar 17, 2018
Total Time: 10 min                Yields 20-24 balls (depending on size)


  • 1 1/2 cups rolled oats
  • 1/2 cup vanilla whey protein powder (about 2 scoops)
  • 1 tsp cinnamon
  • 2 tbsp chia seeds
  • 1/2 cup "Justin's" almond butter (or any nut butter) 
  • 3 tbsp natural honey
  • 1 tsp vanilla extract
  • Optional adds: 1/3 cup raisins, chocolate chips


  1. Mix all dry ingredients to a large bowl.
  2. Add in peanut butter, honey, and vanilla extract. Stir to combine.
  3. Add in any extra ingredients (chocolate chips, raisins, etc.). Mixture should be slightly sticky but still crumbly.
  4. Slowly add in water 1 tablespoon at a time and use hands (get in there!) to combine until dough comes together in a sticky ball that holds together. If mixture is too dry, add in more nut butter.
  5. Roll into balls using hands.
  6. Place in a container to set in the fridge for at least 30 minutes.
    *Store in fridge until ready to eat.
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