Iced Mocha Protein Shake

This protein shake recipe tastes like a frozen coffee drink from your favorite coffee shop, but ours is packed with nutrition!

Iced Mocha Protein Shake

Iced Mocha Protein Shake

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 scoop Vanilla Shakeology (or sub your favorite protein powder)
½ cup unsweetened almond milk
½ cup brewed coffee, cooled
1 tsp. unsweetened cocoa
½ cup ice (add more to taste)

Preparation:
1. Place almond milk, brewed coffee, cocoa, Shakeology, and ice in blender; cover. Blend until smooth.

Nutrition Facts (per serving):
Calories: 158
Total Fat: 4 g
Total Carbs: 16 g (Fiber: 4 g; Sugars: 7 g)
Protein: 17 g

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Vanilla Yogurt Protein Bowl Recipe

This is no ordinary bowl of yogurt! We amped up the nutrition with a scoop of Vanilla Shakeology (or you can use a protein powder) and topped it with fresh strawberries, bananas, and sliced almonds. It’s a great way to fuel your morning workout, or as a satisfying snack anytime.

Vanilla Protein Yogurt Bowl

Vanilla yogurt protein bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
⅔ cup reduced fat (2%) plain yogurt
1 scoop Vanilla Shakeology (or protein powder of your choice)
5 medium strawberries, chopped
½ large banana, chopped
1 Tbsp. sliced raw almonds

Preparation:
1. Combine yogurt and Shakeology in a small bowl; mix well.
2. Divide yogurt mixture evenly into two medium serving bowls.
3. Top each bowl evenly with strawberries, banana, and almonds.

Nutritional Information (per serving):
Calories: 354
Total Fat: 9 g
Carbohydrates: 48 g (Fiber: 7g; Sugars: 26 g)
Protein: 26 g

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10 Healthier Super Bowl Sunday Snacks

It happens every year. Mere weeks after resolving to lose the love handles, we face a day devoted to sitting on the couch and filling our bellies with hot wings, nachos, and beer. Americans consume more calories on Super Bowl Sunday than any other day of the year. The food, most of it smothered in cheese and dripping with fat, gets as much attention as the football game (and the commercials), and it’s easy to eat an entire day’s worth (or more) of calories by halftime.

I realize this isn’t going to be your healthiest day of the year and that, like me, you’re probably going to indulge. I’m here to help you minimize the damage, and get through it without totally sacking your fitness goals. You don’t have to avoid every tempting platter of appetizers, but I’ve assembled 10 healthier recipes to give you an alternative to the unhealthy stuff.

Sweet Potato Skins with Turkey Bacon

Replace the fried white potatoes with nutrient-packed, baked sweet potatoes in this light and healthy makeover of a popular bar snack. Instead of bacon and sour cream, this recipe uses turkey bacon and Greek yogurt. Get the recipe.

sweet-potato-skins-2

Buffalo Chicken Tenders with Blue Cheese Dip

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving. Get the recipe.

Healthier Buffalo Chicken Tenders

Nachos with Baked Tortilla Chips

These nachos, made with freshly-baked tortilla chips, are pretty addictive and only 258 calories per serving! Get the recipe.

Healthier Nachos with Baked Tortilla Chips

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers, and onion. Create a pizza station and let people top their own pitas with a variety of vegetables or lean proteins. Get the recipe.

2017-01-17-pita-pizza

Vegan Habanero Chili

This hot, flavorful chili is tasty, filling, and vegan. Get the recipe.

Vegan Habanero Chili

Healthier Seven-Layer Dip

What is a game day buffet table without a seven-layer dip? I created a lighter version that has all of the flavor and only 136 calories per serving. Get the recipe.

seven-layer-dip-recipe

French Onion Dip

French onion dip is the go-to appetizer at most every party. While it’s usually made from a powdered mix and sour cream, I experimented with a healthier way to create this favorite dip from scratch using caramelized onions and nonfat yogurt. The result? It’s even tastier than the original. Get the recipe.

Healthier French Onion Dip

Simple Chunky Salsa

Here’s a new recipe for America’s favorite condiment that gets an extra crunch from bell pepper.  Get the recipe.

Simple Chunky Salsa

Guacamole

According to Wikipedia, 8,000,000 pounds of guacamole is consumed on Super Bowl Sunday. You might need to double this recipe! Get the recipe.

Guacamole

Baked Corn Tortilla Chips

These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Serve with my seven-layer dip or dress them up with a squeeze of fresh lime and a touch of salt. Get the recipe.

Baked Tortilla Chips

Extra Points:

1. Don’t arrive for kick-off with an empty stomach. Drink Shakeology or eat a light meal with lean protein before game time. This will help curb junk food cravings.

2. The best seat in the house is not front-and-center – if there is a table filled with food within arms reach. Stake out a seat near the game but away from the junk.

3. Watch the game (and the commercials!). Talk to your friends. Cheer for your team. Heckle the other team. The more involved you are in the real action, the less likely you’ll be to absentmindedly munch.

4. Beer will be flowing. Have a plan for how many you’re going to drink before you start. Slow your intake, and ward off a Monday morning hangover by drinking tall glass of water between each beer.

5. Fit in a game day workout! Go for a jog or try one of my quick & easy workouts prior to the party.

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Sweet Potato Skins with Turkey Bacon and Tomatoes Recipe

Nutritious baked sweet potatoes replace fried white potatoes in this healthy makeover of a popular bar snack. Instead of fatty bacon and sour cream, this sweet potato skins recipe uses turkey bacon and nonfat Greek yogurt. With only 190 calories per serving, they make a delicious snack, and can even be eaten for lunch or dinner.

Sweet Potato Skins

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
8 Tbsp. low-fat plain Greek yogurt
2 slices cooked turkey bacon, chopped
2 medium tomatoes, chopped
8 green onions, thinly sliced

Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. Top each sweet potato half evenly with yogurt, turkey bacon, tomato, and green onions.

Nutritional Information (per serving):
Calories: 190
Total Fat: 3 g
Total Carbohydrates: 34 g (Fiber: 6 g; Sugar: 6 g)
Protein: 7 g

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Dark Moon Protein Shake

If you love blackberries and pecans, this shake will quickly become one of your favorites.

2017-01-28-dark-moon-shake

Dark Moon Protein Shake

Prep Time: 5 min.
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology (or protein powder of your choice)
½ cup fresh or frozen blackberries
2 Tbsp. chopped raw pecans
1 cup ice

Preparation:
Place all ingredients in blender; cover. Blend until smooth. Enjoy!

Nutrition Information:
Calories: 295
Total Fat: 14 g
Total Carbs: 26 g (Fiber: 9 g; Sugars: 11 g)
Protein: 19 g

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Healthier Seven-Layer Dip

Faced with buffets of wings, nachos, and vats of chips and dips, Americans consume more calories on Super Bowl Sunday than any other day of the year. Unless you have a will of steel, it’s likely that you’re going to indulge. Here is a lighter version of seven-layer dip – heavy on fresh veggies and nonfat refried beans and low-fat yogurt instead of sour cream – to help you get through the day without totally sacking your fitness goals. Serve with baked corn tortilla chips (recipe here).

Seven Layer Dip Recipe.png

Healthier Seven-Layer Dip

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings

Ingredients:

2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

Preparation:

1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.

Seven-layer dip .gif

Nutritional Information (per serving; not including tortilla chips):

Calories: 136
Total Fat: 7 g
Carbohydrates: 13 g (Fiber: 6 g; Sugar: 3 g)
Protein: 6 g

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Baked Tortilla Chips

How many times have you reached mindlessly into a bag of mediocre tortilla chips, shoveling one after another into your mouth? Those fried crisps are loaded with fat, calories, and sodium that adds up fast! Why do that, when it’s quick and easy to make your own healthy chips with actual corn tortillas? These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Dress them up with a squeeze of fresh lime, serve with salsa & guacamole or this healthier seven layer dip.

Baked Tortilla Chips

baked tortilla chips

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 10 servings (1.5 tortillas or approx. 9 chips, depending on how they’re sliced)

Ingredients:

15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)

Preparation:

1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.

Nutrition Facts (per serving):

Calories: 78
Total Fat: 1 g
Total Carbohydrate: 16 g (Fiber: 2 g; Sugars: 0 g)
Protein: 2 g

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Buffalo Chicken Tenders with Blue Cheese Dip

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving.

Healthier Buffalo Chicken Tenders

Buffalo Chicken tenders with blue cheese dip

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Total Carbohydrates: 3 g (Fiber: 1 g;  Sugar: 2 g)
Protein: 26 g

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Healthier French Onion Dip

A healthier version of the favorite party dip, usually made from a powder of artificial flavors, this French onion dip is made from scratch with savory caramelized onions.

Healthier French Onion Dip

French onion dip

Total Time: 3 hrs. 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each

Ingredients:
2 Tbsp. olive oil
4 medium onions, chopped
½ cup low-sodium organic beef broth
2 Tbsp. Worcestershire sauce
½ tsp. garlic powder
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 cups reduced-fat (2%) plain Greek yogurt

Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Nutritional Information (per serving) not including vegetables:
Calories: 160
Total Fat: 7 g
Total Carbohydrates: 13 g (Fiber: 2 g; Sugars: 9 g)
Protein: 10 g

Nachos with Baked Tortilla Chips Recipe

These nachos made with freshly-baked tortilla chips are going to become a snack you crave—good thing they have only 258 calories per serving!

 Healthier Nachos with Baked Tortilla Chips

nachos with baked tortilla chips

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. reduced fat (2%) plain Greek Yogurt

Preparation:
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.

Nutritional Information (per serving):
Calories: 258
Total Fat: 15 g
Carbohydrates: 22 g (Fiber: 4 g; Sugar: 4 g)
Protein: 12 g