Unfortunately, that pint of ice cream can have somewhere around 1,000 calories, 56 grams of fat, 100 grams of carbohydrates and 65 grams of sugar in it. Whoa! We should have stuck with that one spoonful, am I right?

The next time you’re in the mood to dive into a sweet creamy treat, ditch your pint of ice cream and dive into this Vanillaberry Protein Ice Cream. With this recipe being a single serving, filled with only fresh fruit, healthy fats and high-quality protein powder, you’ve got nothing to regret when you polish off the entire bowl!

Since this Vanillaberry Protein Ice Cream is full of high-quality protein and carbohydrates from whole foods, it makes it a perfect “indulgence” post-workout. I’ll be honest, I even like to enjoy this delicious treat for breakfast or a midafternoon snack. With the perfect mix of protein, carbohydrates and fats, it kills any sugar cravings I may be having and is a surefire way to keep my hunger at bay for hours! 

I think my favorite thing about this Vanillaberry Protein Ice Cream is that there is absolutely zero added sugar in this recipe! Let me tell you, when you take your first bite of this Vanillaberry Protein Ice Cream, you will be shocked by how sweet it is without any added sugar at all. After “indulging,” no need to worry about experiencing that sugar crash, dealing with that sugar headache or fueling that sugar craving!

I make this Vanillaberry Protein Ice Cream with frozen bananas and strawberries, but feel free to mix up your fruit. The frozen bananas help make the ice cream extra creamy, so be mindful of the fruit you use in its place. Frozen mangos or a frozen avocado would be great swaps. The strawberries in the recipe are a great boost of flavor, so feel free to swap them out with the frozen fruit of your choice!

I also used AfterBurn protein powder in this Vanillaberry Protein Ice Cream recipe. Why? I cannot tell you how many protein powders are out there that are made from low-quality protein sources and contain added preservatives, colorings, sweeteners, artificial sweeteners and many other toxic fillers. With Afterburn, I don’t need to worry about any of this! AfterBurn is my go-to protein powder because I know the ingredients are 100% safe and trustworthy. Afterburn provides you with 23 grams of grass-fed and finished whey protein, a complete amino acid profile, organic and non-GMO ingredients, and zero artificial flavors, colors, sweeteners or preservatives.

This Vanillaberry Protein Ice Cream is…

High-protein

Added sugar-free

Guilt-free

Indulgent tasting

Extra creamy

Naturally sweet

Light and refreshing

Sweet tooth satisfying

Vanillaberry AfterBurn Protein Ice Cream

Ingredients:

1 cup chopped frozen bananas (or one whole banana)

6 large frozen strawberries

¼ cup full-fat coconut milk

1½ scoops Vanilla Afterburn

1 tsp. vanilla extract

Directions:

Blend all ingredients together in a high-speed blender or food processor. Enjoy!

Vanillaberry AfterBurn Protein Ice Cream Nutrition Facts:

Serves 1

Calories: 414

Carbs: 44g

Fat: 14g

Protein: 36g

Why Use Grass-Fed Beef?

To keep this hamburger mac and cheese the healthiest it can be, you’ll want to ensure you use grass-fed ground beef. When beef is grass-fed, it contains a healthy ratio of omega-3 to omega-6 fatty acids. Conventional beef is extremely high in omega-6 fatty acids, and when you over-consume these, you promote fat storage—which is definitely not what you are looking for. Grass-fed, on the other hand, is especially high in the omega-3 fatty acid CLA, which is an extremely healthy fat that’s great for promoting fat burning. Plus, meat with the American Grassfed certification label cannot contain any antibiotics or hormones.

Swaps!

Now let’s talk about how versatile this dish is. This recipe is made dairy-free with the use of cashews for creaminess. Cashews can easily be swapped out for macadamia nuts, almonds or sunflower seeds. If you are both nut- and seed-free, you can use plain hummus or full-fat coconut milk instead. In this case, you’ll want to reduce the amount of water used in the recipe. Are you plant-based? You can easily make this by eliminating the ground beef. To keep the recipe high-protein, swap the ground beef for lentils or tempeh.

If you become hooked on this recipee and are looking for a twist, add chili powder into the mix or top off your dish with some hot sauce.

Are you looking to add more vegetables to your meals? One of my favorite things to do with this recipe is roast a big sheet pan full of cauliflower, broccoli and Brussels sprouts and mix those into the dairy-free cheese sauce. Or, if you are short on time, toss a bag of spinach into your cooking noodles a minute before removing them from heat.

I hope your reaction to this mac and cheese is the same as mine. Enjoy!

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

Dairy-Free Hamburger Mac and Cheese Ingredients:

1 lb grass-fed ground beef

1 package chickpea pasta

Dairy-Free Cheese Sauce:

1 cup butternut squash cubes

 1 cup raw unsalted cashews

 ½ cup water

 ¼ cup nutritional yeast*

 2 tsp. garlic powder

 2 tsp. onion powder

 1 tsp. salt

 ½ tsp. smoked paprika

Juice of ½ lemon

Directions:

Soak cashews overnight or for at least 1 hour. Preheat oven to 450 degrees. Cut butternut squash into small cubes and roast for 15 minutes on an oiled baking sheet. While the butternut squash is baking, bring water to a boil in a pot.

Once boiling, add in chickpea pasta and cook according to box directions. On a separate burner, cook ground beef in a skillet until fully cooked. Drain noodles and return to pot. Remove butternut squash from oven and allow to cool for 2 minutes.

Add all the sauce ingredients into a high-speed blender or food processor and process until completely smooth. Add sauce and ground beef to the pot with the noodles and stir until the noodles are well coated.

Nutrition Facts: 

Serves: 6

1 serving:

Calories: 396

Carbs: 30g

Fat: 19g

Protein: 30g

*This is an affiliate link. We only link products we personally use and trust!

What Are Amino Acids?

Let’s start by discussing what amino acids actually are, because to be completely honest with you, as much as I had talked about them, I didn’t exactly understand what they were. Amino acids are the building blocks of protein.

Your body breaks protein down into amino acids and then uses them for different processes and functions. There are 20 different amino acids, and they are divided into two main types: essential and non-essential. Nine of the 20 are classified as essential, as your body cannot produce them on its own, making it “essential” for you to consume them through your diet. The remaining 11 are non-essential, as your body is able to produce these amino acids on its own.

There is one more type of classification of amino acids, called conditionally essential amino acids. These amino acids are essential under certain conditions and in times when you’re unable to produce as many as your body requires.

Foods that contain all nine essential amino acids are considered complete proteins and are best for building muscle and seeing results from your workouts. Foods like meat, eggs and dairy products are all complete proteins. While plant-based foods contain amino acids, only a handful are considered to be complete proteins. You can check out this post for a few of my favorite plant-based foods that are complete proteins.

Nuts, seeds, beans and grains are considered incomplete proteins, but when you include a wide variety into your diet, they will combine together to form complementary proteins, which provide the same benefits of complete proteins. These incomplete proteins do not need to be eaten together at the same meal to form a complete protein.

What About Branch Chain Amino Acids?

The avid amino acid drinkers at the gym are not just supplementing with amino acids, but branch chain amino acids specifically, most commonly known as BCAAs. Out of the nine essential amino acids, three are classified as BCAAs: valine, leucine and isoleucine. They are called branch chain amino acids due to their structure, but what makes them so special is that they get broken down differently than the other amino acids. BCAAs go directly to your muscles to be broken down, rather than first being sent to your liver and then to your muscles. When being broken down directly in your muscles, BCAAs hold many amazing benefits!

Why I Supplement with Amino Acids

After much research, I came to the conclusion that I could really benefit from supplementing with BCAAs. Check out my top three reasons why I now always supplement with BCAAs:

1. BCAAs Boost Muscle Repair and Growth

The number one reason why I decided to start supplementing with BCAAs was because of the amazing effect they have on boosting muscle repair and growth. So you’re actually not building muscle during your workout. Believe it or not, you are doing the exact opposite.

When you work out, you are tearing your muscle fibers, literally breaking them down. Your muscles grow after your workouts and your body uses BCAAs in order to do so. One study showed that people who drank BCAAs after resistance training experienced a 22% greater increase in muscle protein synthesis, your body’s process of creating protein to repair your broken-down muscle fibers from your workout, over those who drank the placebo drink.

Basically, the better your body is at repairing your muscles, the better able you will be to grow your muscle and the more lean muscle mass you will have. And you know what more muscle mass means? Less body fat. Yes, please!

2. BCAAs Reduce Your Muscle Soreness and Recovery Time

Another amazing benefit of BCAAs is that they’ve been shown to help reduce muscle soreness, which helps reduce your recovery time between workouts. For me, there is no worse feeling than wanting to completely crush my workout but being too sore from the day before to give it everything I have. This is due to DOMS, or delayed onset muscle soreness, which normally kicks in about 12 to 24 hours after an intense workout, but the feeling can last up to three days! (I know you know what I am talking about and experience it regularly, but you probably didn’t know the scientific term for it.)

I’ll be honest: Since supplementing with BCAAs regularly, I have noticed a huge difference in my recovery time between workouts! Why? Because BCAAs help decrease the amount of protein that gets broken down during your workout, which causes less muscle damage, which means it takes less time to rebuild. You’ll want to supplement with your BCAAs pre-workout to really help speed up your recovery process.

3. BCAAs Increase the Intensity of Your Workouts

There is limited storage space in the muscles for glucose, which is usable energy from carbohydrates and also your main source of energy during exercise, especially during high-intensity workouts. BCAAs can be converted into glucose, so when your glucose storage runs out during an intense workout, if your muscles have available BCAAs, your body can use them for more energy to push harder and longer. For me, I regularly experience the “I just hit a wall” effect in the middle of my workout, and once I started supplementing with BCAAs pre-workout, I noticed this effect not only disappeared, but I was able to crush my workout even harder!

How I Supplement with BCAAs

Some people supplement with BCAAs pre-workout, while others supplement during their workout or post-workout. There are many articles out there arguing which is best. My philosophy is that people love to overcomplicate health and fitness, when it really doesn’t need to be that complicated! People get so hung up on the timing of when to eat, what to eat and what to supplement with, but in actuality, they’re getting hung up on doing things so perfectly that it slows them down or completely discourages them.

If you want to reap the benefits of BCAAs, just supplement with BCAAs; don’t overcomplicate it. I personally prefer to supplement with mine right before my workout using this pre-workout supplement packed with BCAAs. When I supplement with it right before I hit my workout, I feel it kick in right when I need that extra burst of energy to finish strong. I prefer mixing one scoop with eight to 12 ounces of water, which also helps keep me hydrated for my workout—another key player in muscle growth and recovery.

With all of this being said, BCAAs only work if you work! They’re a great supplement that supplements hard work. You won’t experience the perks of BCAAs without putting in the work behind it. Go ignite your workouts with BCAAs, crush it harder than you ever have before and see the best results you’ve seen yet!

A quesadilla without cheese? What?!

Seeing the title of this recipe, dairy-free chicken quesadilla, you’re most likely thinking, “What is a quesadilla without cheese?” Which probably makes you also think it has some weird-tasting vegan cheese alternative that doesn’t even come close to comparing with your typically oozing-and-gooing-with-cheese quesadilla.

Well, let me tell you, the best thing about this quesadilla recipe is that it doesn’t pretend to be something it’s not. Yes, it’s dairy-free and has no cheese, but it doesn’t try to pretend to cheesy when it’s clearly not!

What’s the Secret? 

So without the cheese, what exactly makes this chicken quesadilla so good? The sauce. I like to call it “magical enchilada sauce” because it is just that delicious! And you know what makes the magical enchilada sauce even more magical? It’s made from 100% whole food ingredients, is gluten-, grain- and corn-free, and my kids can’t seem to get enough of it! Delicious, healthy and kid-friendly? What more can I say besides that I know this recipe will become a weeknight staple at your house!

This Dairy-Free Chicken Quesadilla is…

Dairy-free

Gluten-free

Grain-free

High-protein

Ooey

Gooey

Cheesy

Addictive

craving-crushing

Oh-so satisfying!

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

Ingredients:

8 Siete cassava flour tortillas

 2 cups shredded chicken

2 red peppers, chopped

1 sweet onion, chopped

1 avocado

2 tbsp. coconut oil, divided

Filling:

 8 oz. enchilada sauce

1 cup cashews

⅓ cup nutritional yeast

⅓ cup black bean salsa

1 cup garlic hummus

Juice of 1 large lime

1 teaspoon salt

1 teaspoon cumin

1 teaspoon chili powder

Directions:

Add all filling ingredients into a high-speed blender or food processor and process until completely smooth. Transfer filling to a bowl and set aside. Using the stove, melt 1 tablespoon coconut oil in a frying pan. Add chopped peppers and onions and saute until cooked to your liking. Transfer veggies to a different bowl.

Melt another tablespoon of coconut oil in the frying pan, if needed, to prevent sticking. Spread filling on one tortilla, top one half with cooked vegetables and shredded chicken and fold in half. Place on pan to cook, flipping after 2 minutes or when it begins to brown. Remove from heat after the opposite side begins to brown. Slice avocado to top it off.

Nutrition Facts

Yields 8 quesadillas 

1 quesadilla:

Calories: 322

Carbs: 29g

Fat: 15g

Protein: 20g

Celery juice is a hot topic in the health world right now, with health and fitness influencers claiming it is a miracle juice that we all need to be drinking first thing in the morning.

I’m not usually a fan of fad diets, but the thing I love about this trend is that it’s not some scam product that people are trying to sell you—it’s just celery! No one is trying to push a supplement that might be unsafe for your body. So I thought to myself, why not try juicing celery for 30 days to see what the fuss is about? What do I have to lose, really? Regardless of its amazing health claims, celery juice would be upping my vegetable intake each day, if nothing else.

What Makes Celery Juice So Special?

Celery juice is extremely detoxifying, as it flushes out old toxins and poisons that have built up over time. It can help kill viruses, bad bacteria, fungi and parasites in your body. This greatly helps to maintain a healthy gut, improve digestion and reduce bloating. Celery juice also increases your body’s ability to break down protein and fat.

Oftentimes, the protein and fat we eat go undigested in our stomach and just sits there to rot. This is what causes bloating and many other digestive issues, and celery works to break down that undigested food. So if you struggle with bloating, gas or constipation, celery juice just might be the cure for you. Also, juicing celery regularly may help boost energy levels, balance hormones, reduce inflammation and alleviate skin issues (like acne, psoriasis and eczema) and many other symptoms.

How Do You Gain These Amazing Benefits?

Experts say drinking 16 ounces of celery juice a day is a great starting point. (Although if you have severe or chronic issues, you may find it beneficial to drink up to 24 or 32 ounces a day.) So how much celery is that, exactly? A lot! One bunch of celery yields about 16 ounces of juice.

There are a few other considerations to keep in mind in order to gain the full benefits of celery juice. First, celery juice needs to be consumed 100% on its own, first thing in the morning. This means you need to drink it on an empty stomach—no food or coffee beforehand. A good rule of thumb is to wait at least 20 to 30 minutes before consuming anything else.

You will also want to avoid mixing anything into your celery juice. Anthony William, also known as the Medical Medium, claims mixing it with anything—like lemon juice, collagen or apple cider vinegar—will take away from its health benefits.

It’s also important to make the distinction between juicing celery and blending celery. Some people are blending their celery rather than juicing it—when you blend it, the fiber from the pulp also takes away from its health benefits.

If you don’t have a juicer and only have a blender, there is a way to blend your celery and remove the pulp afterward. You will need to a cheesecloth, which you can order from Amazon. Put your celery in the blender, blend it all up and cover the top of the blender with the cheesecloth and use it as a strainer as you pour out the juice. Then wrap the pulp in the cheesecloth and squeeze out any extra juice from the pulp.

While drinking celery juice first thing in the morning is extremely beneficial, it’s also beneficial to drink it immediately after you juice it. Juicing a bunch at a time and then storing it in the fridge for the entire week will also cause it to lose some of its health benefits. Once you juice your celery, aim to drink it immediately or at least within 24 hours.

Also, people are trying to make celery juice simpler by buying celery juice powder and mixing it into a glass of water. This, too, simply won’t give you the same benefits as freshly juiced celery will. It won’t cause any harm, but it won’t have the same effects.

Celery Juice and Bloating

Many people start drinking celery juice to help reduce bloating, although some of these people are realizing that it’s making them more bloated. As I mentioned above, celery juice works to break down all the old, rotting, undigested food in your stomach.

What does that mean for those who are experiencing more bloating? Celery juice may cause extra bloating in someone who has a highly toxic digestive tract and has a lot of rotting, undigested food in their digestive tract. Over time, if they continue to drink celery juice, their digestive tract will become less toxic and their bloating will start to disappear. So if celery juice is causing you to bloat, this may be a sign you have a lot of built-up toxins and celery juice is exactly what you need.

I Juiced Celery for 30 Days and…

I juiced celery for 30 days straight to see if there was validity behind all these health claims. The main benefit I was looking for was to alleviate my psoriasis, which I had heard celery juice could help treat. I have psoriasis on my scalp, and it has been something I have been living with for eight years. I couldn’t find anything to help treat it because I personally try to avoid putting chemicals, or anything unnatural, into my body. This means I refused to take steroids or toxic topical creams that my doctor suggested.

I also have been struggling with gut and hormone issues and have been working with a naturopath to heal. So, I was also looking to increase my gut health and rebalance my hormones through drinking celery juice.

It’s important to note that over these 30 days, I did not change anything in my diet outside of juicing celery. I also decided to ease my way into it by beginning with 8 ounces for the first few days before committing to 16 ounces each day.

Juicing celery every other day was a lot more realistic for my life. This way, I could still ensure I was drinking it within a 24-hour period. I generally would juice two days’ worth at a time, then drink 16 ounces immediately and save the other 16 ounces for the next morning.

My first few days of drinking celery juice, I felt absolutely amazing. My digestion was great, my bloating was going down and I felt so much more energy. But once days four, five and six hit, my bloating came back (it actually worsened), and I was completely backed up. I continued to juice regardless and am so happy I did because after those few days passed, my digestion, bloating and psoriasis became better than ever before. My psoriasis didn’t completely disappear, but it has been drastically alleviated.

One question I get asked the most is, “What kind of juicer should I buy?” I personally really enjoy my Breville juicer. With all the parts being dishwasher safe, it’s extremely simple to clean. Plus, it also has an extra-wide feeder chute that allows me to juice a bunch of celery in just five seconds!

My final consensus: I now swear by celery juice and continue to drink it every morning! Yes, it’s time-consuming to prepare, but the effects it has on my health make it more than worth it. I also record a podcast episode entirely about my experince juicing celery, so you can check that out here.

My top advice? Stay consistent! As with anything in life, if you want to see results and gain optimum benefits, you have to stick with it.

By filling your cart with basic staples, you’ll be ahead of the curve in making nutritionally balanced meals that are satisfying and taste great. But if you don’t consider food shopping a hobby (like I do), wandering the aisles of your supermarket can feel overwhelming.

That’s why I’m sharing some of my top dietitian-approved grocery store staples and what to do with them. Add these items to your shopping list (and cart) to boost your nutrition and even save money at the store.

1. Spaghetti Squash

Spaghetti squash has a long season (fall through spring), so be sure to check the produce section for this cold weather staple. It’s a great low-carb pasta alternative, so you can enjoy your favorite comfort food flavors without feeling weighed down after dinner. Spaghetti squash has just 40 calories per cup (versus over 200 in traditional pasta).

Spaghetti squash is also incredibly easy to make. If you’ve never cooked it before, read this tutorial first. Then try my Veggie Fajita Spaghetti Squash Stir Fry or Spaghetti Squash Primavera with Baked Goat Cheese.

2. Rotisserie Chicken

If the thought of cooking overwhelms you, you can still build a healthy meal around a grocery store staple: rotisserie chicken! I like to take the meat off the bones early in the week and shred it so I can use it for lunches like collard wraps and salads (like this Asian-Inspired Chicken Cobb Salad), tacos at dinner and even a quick snack in between meals.

3. Canned Beans

You’re often told to “shop the perimeter” of the grocery store, but if you exclusively follow this advice, you’re missing out on many nutritious, convenient, versatile and affordable staples in the middle aisles, like canned beans. Canned beans can be easier to digest because they soak for longer than dried beans. Plus, they’re an easy plant-based protein to add to any quick meal, like a salad, vegetarian chili, stir-fry or even (gasp!) dessert.

Try these Black Bean Sweet Potato Burgers for a meat-free burger night, or satisfy your sweet tooth with this healthy cookie dough.

4. Nut and Seed Butters

Whether you prefer peanut butter, almond butter or sunflower seed butter (my personal favorite), having a form of healthy fats in your pantry is always a good idea for quick meals. Check the ingredients list to ensure your favorite nut or seed butter is made with ingredients you can recognize and without added sugar.

I especially love to use nut or seed butter at breakfast and in snacks, but even some dinner recipes shine with this added ingredient. Aside from spreading nut or seed butter on toast or pairing it with a piece of fruit at snack time, you can make a delicious salad dressing, snack bites, sauce for veggies or dipping sauce.

5. Frozen Vegetables

Take a stroll down your frozen food aisle and stock up—but not on TV dinners. Add a variety of frozen vegetables to your cart so you can fill half of your plate with veggies every night.

Frozen vegetables are picked at their peak ripeness and frozen immediately to lock in their nutrients, so they’re just as nutritious as fresh vegetables. Check the ingredients list to make sure there are no added sauces or sugar.

Frozen produce is getting more exciting thanks to fun shapes and twists on traditional cut-up vegetables. Look out for riced cauliflower, carrot spirals and even sweet potato toast! When you’re ready to cook dinner, you can sauté your veggies straight from frozen, like in this Easy Stir Fry, or roast them straight from frozen.

6. Eggs

Have you ever heard the phrase “throw an egg on it”? Eggs are a convenient, affordable and versatile source of protein, and they’re easy to cook and add to nearly any dish. From breakfast to lunch to snacks to dinner, eggs can find a place in any part of your day. Nutritionally speaking, 1 large egg contains 6 grams of complete protein and just 70 calories.

Here’s how you can include eggs in your diet from sunup to sundown:

• – Breakfast: High Protein Breakfast Muffins
• – Lunch: Salmon Nicoise Salad
• – Dinner: Quinoa and Lentil Power Bowl

7. A Variety of Spices

Every time I’m at the grocery store, I pick up a new spice. Spices are a shelf-stable way to add tons of flavor to your meals, without adding calories or fat. If you’re unsure of what spices to use with certain foods, just start experimenting!

I always make sure to have these spices on hand for taco night: cumin, chili powder, oregano and smoked paprika.

Try these taco recipes:

• – Simple Fish Tacos
• – 6-Ingredient Lentil Tacos
• – Easy Mushroom Tacos
• – Shrimp Tacos

8. Chia Seeds

Superfoods get a lot of hype, but they don’t all live up to their name. Chia seeds wear the superfood title loud and proud, and they have earned their place in this coveted group of foods.

With a combination of plant-based protein, healthy fats (including omega-3 fatty acids) and fiber, these tiny poppy seed lookalikes deserve a place in your shopping cart.

Chia seeds can be used as an egg substitute in some recipes, to make a breakfast or dessert pudding or even as a way to make low-sugar jam.

9. Bean- or Lentil-Based Pasta

The pasta-bilities these days are endless, which makes walking down the pasta aisle downright overwhelming. My go-to choice and recommendation for clients is bean- or lentil-based pasta.

These pasta varieties pack a much larger protein punch than traditional wheat pasta and will keep you full for longer. Just add veggies and your favorite sauce for a complete meal in minutes, or try this Vegan Pumpkin Mac n Cheese if you want to get more creative!

10. Chocolate

There’s no reason to deprive your sweet tooth when adopting healthy habits. In fact, research shows that if you overly restrict your sugar intake, it will likely backfire and you’ll then over-indulge in the sweet stuff.

I suggest stocking up on your favorite chocolate—milk or dark. Dark chocolate contains more antioxidants, but if it doesn’t satisfy your chocolate cravings the same way a piece of milk chocolate does, it’s not worth it!

In addition to a chocolate bar or chocolate chips, I suggest keeping unsweetened cocoa powder on hand to add chocolaty flavor to brownie oatmeal bowls, smoothies and more.

Of course, you can experiment with other shopping cart staples listed above to create some treats that are healthier sweets. Try these recipes:

• – Decadent Superfood Truffles (made with beans, but you’d never taste it!)
• – Chocolate Pumpkin Truffles (made with chia seeds and seed butter)
• – No Churn Salted Chocolate Chip Banana “Ice Cream”

These are just 10 items that frequently fill my shopping cart.  For even more pantry staples, be sure to sign up to receive your FREE Pantry Staples Shopping Guide.

One of the most common questions I get asked is “What’s a simple high-protein breakfast I can eat on-the-go?” I get it—mornings are hectic, and it’s all too easy to grab a high-carb and highly processed breakfast option like a bagel, muffin or bowl of cereal. Unfortunately, these breakfast options will only spike your blood sugar and set you up for a carb and sugar craving roller-coaster the rest of the day. Plus, if you want to fuel your health and fitness goals, protein is an essential part of your breakfast, which your bagel is lacking.

That’s why I created these high-protein copycat egg bites for when I am on-the-go. I discovered these extremely delicious egg bites at the nation’s most popular coffee shop (can you guess which one I am talking about?).  Those egg bites were costing me five dollars a pop and weren’t made from the highest-quality ingredients, so I re-created my own healthier version. These egg bites are perfect for meal prepping, ensuring you have a grab-and-go breakfast each morning of the week. They’re not only high in protein and made from 100% whole-food ingredients, but they only take minutes to prep!

These Copy Cat Egg Bites are…

Fluffy

Savory

Satisfying

High-protein

Easy to make

Perfect for meal prepping

Copy Cat Egg Bites

Ingredients:

12 eggs or 14 egg whites

1 cup cottage cheese

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon garlic powder

3 cups diced red peppers

5 cups spinach, minced

10 muffin liners

10-cup muffin pan

Directions:

Preheat oven to 350 degrees. Add eggs or egg whites, cottage cheese, salt, pepper and garlic powder to a high-speed blender or food processor and blend until smooth. Transfer egg mixture to a mixing bowl and manually stir in peppers and spinach. Add cups to muffin pan and pour ¼ cup of mixture into each.

Check egg bites after 20 minutes and continue until cooked all the way through. Allow to cool for 2 to 3 minutes before enjoying.

Nutrition Facts:

*Serving size: 3 egg bites

*Calories: 200  | * Carbs: 7g  |  *Fat: 10g   |  *Protein: 19g

If you want to forget about trending and instead eat a balanced, whole-food diet, check out these recipes from Chelsey for a full day of clean eating! “We’re all unique, which is why what works for me, your friend, co-worker or partner won’t necessarily work for you,” she says. “You need to discover what helps your body work its best, but I hope my recipes will help you get started!”

What a dietitian eats for breakfast:

2 Ingredient Egg Muffins

“This 2 Ingredient Egg Muffins recipe is my morning staple. Having a grab-and-go breakfast option that’s full of protein is essential for a busy and healthy lifestyle. I make these muffins over the weekend and enjoy them all week long.”

• – Prep time: 5 minutes
• – Cook time: 25 minutes
• – Total time: 30 minutes
• – Yields: 12 egg muffins
• – Serving size: 3 egg muffins

1 serving:

Calories: 229.5  |  Carbs: 2.5g  |  Fat: 14g  |  Protein: 20g

Ingredients

•  – 8 whole eggs
• – 1 10-oz. package frozen spinach, thawed with excess water drained
• – Spices of your choice (recommended spices include salt and pepper, turmeric, oregano or garlic powder)
• – Cooking oil for coating muffin tin

Click here to view the full recipe.

What a dietitian eats for lunch:

Creamy Avocado Pasta with Cherry Tomatoes and Zucchini

“For a plant-based lunch, I like to use a high-protein pasta, like edamame pasta. Gluten-free, grain-free, dairy-free and vegan, this usually less healthy dish gets a healthier makeover but feels just as decadent.”

• – Prep time: 5 minutes
• – Cook time: 6 minutes
• – Total time: 11 minutes
• – Yields: 4 servings

1 serving:

Calories: 287  |  Carbs: 27g  |  Fat: 11g  |  Protein: 24g

Ingredients

For the sauce:

• – 1 cup avocado (chopped, not fully mashed)
• – 2 cloves garlic, chopped (or 1 teaspoon chopped garlic)
• – 3 cups baby spinach (organic preferred)
• – 1 cup unsweetened coconut milk
• – 1 tablespoon lemon juice
• – ¼ teaspoon ground black pepper
• – 1 teaspoon dried basil
• – ¼ to ½ teaspoon salt
• – 1 teaspoon no-salt seasoning

For the pasta:

• – 8 oz. spaghetti (I use Seapoint Farms Organic Edamame Spaghetti)
• – 1 cup cherry or grape tomatoes
• – 1 medium zucchini, sliced lengthwise and chopped into half moons

Click here to view the full recipe.

What a dietitian eats for a snack:

Chunky Monkey Chia Pudding

“For a snack that tastes like dessert but is every bit delicious and full of good nutrition, try this Chunky Monkey Chia Pudding. It makes the perfect breakfast, snack or healthy dessert alternative. Full of protein, fiber and healthy fats, it will help you overcome your mid-afternoon crash.”

Yields 1 serving:

Calories: 308  |  Carbs: 22g  |  Fat: 10  |  Protein: 31g

Ingredients

•  – 2 tablespoons chia seeds
•  – 1 tablespoon cacao powder
•  – Dash of cinnamon
•  – ¼ banana
•  – ½ cup milk of choice
•  – 1 scoop protein powder, like Chocolate AfterBurn

Click here to view the full recipe.

What a dietitian eats for dinner:

Easy Dijon Baked Salmon

“If you think you don’t like salmon, you have to try this Easy Dijon Baked Salmon. It’s so easy to make and full of flavor! Take a break from your usual chicken and pair with your favorite vegetable for a balanced meal.”

• – Prep time: 3 minutes
• – Cook time: 12 minutes
• – Total time: 15 minutes
• – Yields: 4 servings

1 serving:

Calories: 281  |  Carbs: 1g  |  Fat: 14g  |  Protein: 35g

Ingredients

• – 4 6-oz. salmon filets (wild fish preferred)
• – Olive oil spray (I use a Misto)
• – Pinch of salt and pepper
• – ¼ ½ teaspoon smoked paprika
• – 1 tablespoon Dijon mustard
• – ½ teaspoon brown sugar, date sugar or coconut sugar

Click here to view the full recipe.

To hear more from Chelsey, tune into her episode on the Coffee & Kettlebells podcast!

Photos courtesy of Chelsey Amer Nutrition.

By Burn Boot Camp

Lunch always seems to be the hardest meal of the day to consume something healthy. We are usually running out the door in the morning and by noon decide to pick up something quick—and most likely unhealthy—rather than preparing a lunch that will help us reach our health and fitness goals.

Personal trainers are always on-the-go too. To be successful, they have to practice what they preach. So how do they manage to balance their hectic lifestyle without constantly having to stop for fast food? Take a peek into these 11 personal trainers’ lunch boxes to see how they maintain clean eating on-the-go, and be sure to steal a few of their top tricks!

Cody Burns: Head Trainer, Burn Boot Camp Verona, WI

What I eat: Turkey taco bowl made with lean ground turkey, taco seasoning, red peppers, spinach and diced sweet potatoes

Why I love it: It’s a perfect meal for both before or after my workout. Eaten as a pre-workout meal, the combination of high protein and complex carbohydrates fuels my muscles properly in order to dominate my workout. Eaten afterward, it helps replenish my glucose stores and repair and build my muscles optimally. And of course, it’s perfect for Taco Tuesday!

Cam Fields: Head Trainer, Burn Boot Camp Louisville, KY

What I eat: Brown rice, roasted chicken and vegetables

Why I love it: I love the simplicity of it––quick and easy to meal prep a ton of it. I can also easily change the flavor every day by using different seasonings and spices based on what I’m in the mood for, so I never get bored of eating it. I always include nutrient-dense vegetables to help keep my energy levels high, along with lean proteins to help increase lean muscle mass.

Devon Braychovich: Head Trainer, Burn Boot Camp Sandy Springs, GA

What I eat: Sweet potato mash with asparagus and cilantro lime chicken

Why I love it: I always break my fast post-workout, so it’s important for me to refuel with complex carbohydrates and lean protein. It helps kickstart my feeding period with a large, calorie-dense meal that doesn’t feel like it’s an absurd amount of food.

Bryson Rogers: Head Trainer, Burn Boot Camp Elizabeth, NC

What I eat: ½ cup cooked brown rice, 5 chicken strips flavored with either a low-sodium dry rub or salsa and 1 whole cucumber with 2 tablespoons of hummus

Why I love it: It’s extremely easy to meal prep, taking me less than an hour to put together a few days’ worth of meals. I stick with eating raw vegetables to help save time. Sometimes I change up the flavor by adding either coconut aminos (a healthier version of soy sauce) or lime juice for an extra kick.

Caleb Greig: Head Trainer, Burn Boot Camp South Chandler, AZ

What I eat: A big mixed salad with 3 to 4 cups of spinach, shredded carrots, 1 cup of fruit (usually an apple or grapes), a serving of goat cheese and 8 to 10 ounces of chicken

Why I love it: I love eating a huge salad––loading my plate with a pile of vegetables makes it look like so much food! I love to eat, so having all that food while keeping the calories low and the nutrients high is something I look for in a meal. I also top it off with a vinaigrette, made with no added sugar or processed oils, of course!

Prudence Scott: Head Trainer, Burn Boot Camp West Raleigh, NC

What I eat: A huge salad made with spinach, any vegetables on hand, strawberries, salmon and avocado

Why I love it: I can toss it together in minutes, and it’s the best way for me to pack a few servings of vegetables into my day. Dinnertime is always crazy, between feeding my kids and training late at night, so it is important to me to have at least one really nourishing meal where I can sit down and thoroughly enjoy it.

Ian Beck: Head Trainer, Burn Boot Camp Five Forks/Greenville, SC

What I eat: Stir-fried Brussels sprouts, red peppers, broccoli, sprouts and grass-fed beef or chicken. (I also love to sip on beet juice and munch on raw fruits and veggies while cooking.)

Why I love it: I regularly intermittent fast and do not eat my first meal until around 3PM. After fasting for a long period of time, it’s important for me refuel with high-quality foods. I always eat grass-fed beef or chicken because it’s higher in omega-3s, lower in unhealthy fats and much more nutrient-dense. And I always feel more rejuvenated when I break my fast with raw fruits and vegetables, giving my body a boost of energizing vitamins and minerals.

Lindsay Mattingly: Head Trainer, Burn Boot Camp Woodstock, GA

What I eat: 1 egg over easy and 4 egg whites, made like an omelet, with goat cheese, spinach, tomato and sprouts, and 1 slice of toasted Ezekiel bread

Why I love it: I love eating breakfast for lunch because I don’t have time to enjoy my breakfast before training in the morning. It’s packed with protein and fiber, providing me with sustainable energy to power through the rest of my day. Combining high-quality protein with fiber-rich foods never fails to get me over that midday “slump.”

Stephanie Lovett Knoop: Head Trainer, Burn Boot Camp Flower Mound, TX

What I eat: Chicken, squash, zucchini and red onion sautéed in coconut oil and seasoned with a little salt and pepper

Why I love it: It is not only filling, but it’s so delicious that my kids will eat it too. It also travels well, so if I need to make it ahead of time and eat it cold, it still tastes great. When I get home from the grocery store, I chop up all my vegetables before storing them in the refrigerator, so during the week I cut down on cooking steps when I have to quickly prepare lunch.

Becky Patterson: Head Trainer, Burn Boot Camp Tallahassee, FL

What I eat: Lean ground chicken with black beans and lime jalapeño jicama slaw

Why I love it: This is my favorite dish to meal prep because it’s extremely simple to make a huge batch that lasts the entire week. I love adding beans to my lunches because they add a boost of protein, provide a healthy complex carbohydrate packed with fiber and are inexpensive. This takes no time to prepare, and the lime jalapeño slaw adds a perfect kick of flavor without racking up any empty calories.

Devan Kline: CEO, Burn Boot Camp

What I eat: Free-range chicken breast and a sweet potato

Why I love it: I eat this pretty much every day! My life is crazy, so I love keeping my lunches simple. Plus, my sweet tooth is somewhat satiated by the sweet potato. I sprinkle a little cinnamon on top and I’m good to go!

1. Raw Almonds 

Not only does this serve as a great on-the-go snack, but this protein packed nut is loaded with Vitamin E, a powerful antioxidant. Almonds will give you energy with its magnesium component, help build and maintain muscle and regulate blood sugar. *Avoid salted or roasted almonds due to sodium content.

Serving Size per day: Stick to a handful (23 almonds) or 2 tablespoons of Raw Almond Butter

2. Apples

Apples have so many health benefits including weight control. Apples are a great source of fiber and made up of 85% water to help you keep that full feeling *Red Delicious & Granny Smith are best!

Serving Size: An apple a day keeps the belly fat away

3. Avocado

This healthy fat fruit is not only packed with nutrients, but it has anti-inflammatory properties and keeps that blood sugar in check throughout the day! Add avocado to any salad, use as a spread to your lunch wraps, or top you eggs with it!

Serving Size: Depending on the size, you will want to keep your intake around 1/2 avocado a day (about 4oz)

4. Soy Beans

Soy helps build muscle and burn fat. This source of protein regulates digestion, regulated blood pressure, and keeps your blood sugar in check. Since genetically modified (GM) soybeans have reached 90% market penetration in the United States select organically grown soy products to avoid GMO. Shaklee 180 Protein contains Non-GMO soy and is a great source of liquid protein to re-fuel those muscles after a workout.

Serving Size: 1/2 cups soybeans a day, or 1-2 protein shakes depending on your goals.

5. Egg Whites

Full of protein, low in calories, and one of the best absorbed type of protein. Egg whites will help you recover from your workouts, build lean muscle, and reach your fitness goals! Egg whites are great for omelets, smoothies, protein pancakes/muffins, and quick meals on the go!

Serving Size: Depending on your caloric needs, 1 cup of egg whites yields 26grams of protein and only 133 calories!

6. Quinoa

This super-grain is another great source of protein, with a complete 9 essential amino acid profile. High in fiber to promote healthy digestion, and keep you full which decreasing appetite. This food is great as a replacement of pasta, in salads, stuffed peppers (replacing rice), or just served cold with some olive oil and spices!

Serving Size: 1 cup a day

7. Grapefruit 

High in enzymes, helping you burn off that fat, Grapefruit is high in water and low in sodium to speed up your metabolism and flush excess water weight.

Serving Size: Try eating 1 grapefruit a day and see the inches come off!

8. Plain Greek Yogurt

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.Be sure to select the plain and add your own fruit to it. Most pre-packaged yogurts with fruit in them are loaded with unwanted sugar.

Serving Size: 6-8oz a day with 1/2 cup fresh berries

9. Salmon

Full of Omega 3 fatty acids, boosts metabolism so body burn fat faster and more efficient. Stay away from farm raised fish and choose wild-caught salmon.

Serving Size: 4-5oz for your source of protein

10. Water

Last but certainly not least, WATER! This is your best tool to fight body fat. Drinking an extra 2 glasses a day will boost your metabolism by 30%! Drinking water on an empty stomach first thing in the morning will purify your colon, helping you absorb nutrients throughout the day.

Serving Size: 1/2 your body weight in ounces

Foods to Avoid

1. Salty Foods– the high sodium content will cause your body to retain more water and bloat. Stick to under 2,000mg of sodium a day

2. Soda– Diet, Regular, Grape, Orange, you name it…STAY AWAY! Soda is empty calories that aid in weight gain and is high in sugar. Stick to your water and mix it up by infusing your H2O with a lemon!

3. Sugar (Both Refined & Artificial)- Sugar is bad for us for many reasons, but just to name a few, it suppresses the immune system, promotes inflammation, raises insulin levels, and serves as empty calories in our diet. The World Health Organization recommends we only consume 10% of our daily calories in sugar (about 50 grams). We recommend swapping out your sugar in baked goods with a natural plant based sweetener such as Stevia or Raw Honey.

4. Refined Carbs

Refined carbs are white flour, boxed cereal, cookies, cake, chips, canned fruits, and anything with added sugar. It is best to stay away from these foods because they have been stripped of fiber and act as a simple carb to the body, which causes a spike in blood sugar, followed by a crash. Don’t be afraid of carbs, just be sure they are complex carbs that digest slower and are used as energy such as sweet potatoes, oatmeal, fruit, veggies and natural sugars.

5. Alcohol

Sorry to break it to you, ladies! That glass of wine at dinner each night could be the cause of your unwanted belly fat. Alcohol is metabolized differently than other foods we consume because our body recognizes it as a toxin. When your body draws all its attention to that glass of wine you are consuming with dinner, your body will not have the capacity to break down your food properly, therefore, converting those calories as fat. Stick to 1-2 glasses per week!