Hot Honey Coconut Protein Bites
Ingredients
½ cup clean Peanut Butter (no added oils or sugars)
¼ cup Hot Honey
½ cup Shredded Coconut
1 Scoop Vanilla Life Shake
Roll in shredded coconut for a tasty twist on protein. This is great for parties, snacks or dessert. Sneak protein anywhere you can! All my clients come to me lacking protein, but overly consuming carbs. Carbs aren’t the enemy, but protein isn’t either!
Yields: 14 cookies
These cookies taste just like their namesake! Lots of sweet carrots coupled with the hearty oats and cinnamon makes them absolutely irresistible. Store leftovers in an airtight container on the counter for up to a week… If they last that long
Ingredients:
1 cup instant oats
¾ cup whole wheat flour (or GF*)
1 ½ tsp baking powder
1 ½ tsp ground cinnamon
⅛ tsp salt
2 tbsp coconut oil or unsalted butter, melted and cooled slightly
1 large egg
1 tsp vanilla extract
½ cup pure maple syrup
¾ cup peeled & grated carrots ~1 small - medium
Directions:
1. In medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. Add in the flour mixture, stirring just until incorporated. Fold in the carrots. Chill dough 30 minutes. (If chilling longer, cover with plastic wrap, ensuring it touches the entire surface of cookie dough.)
2. Preheat oven to 325°F, and line a baking sheet with a silicone baking mat or parchment paper.
3. Drop cookie dough into 14 rounded scoops on the baking sheet. Flatten slightly using a spatula. (They don't spread much) Bake at 325°F for 12-15 minutes. Cool on the baking sheet for at least 15 minutes before turning out onto a wire rack.
Will you try these? What tweaks would you make? I love carrot cake without nuts so I really like these!
Life is full and it is BUSY!! if you don’t feel this way, I’m sort of jealous and also feel like you might be missing out! I find between juggling work, workouts, sports, school pickup or family commitments, it's easy to reach for something quick but unhealthy or just carb loaded, but Shaklee Snack Bars are my go-to solution for a nutritious protein boost without ruining my next meal!
High-Quality Protein: Each Shaklee Snack Bar is packed with premium protein to help stay energized, muscle recovery, stay fuller longer, and support overall health.
Nutrient-Rich Ingredients: These bars are made with wholesome ingredients that not only provide protein, but also deliver essential vitamins and minerals. No artificial additives either. I call them “nasties”
Delicious Flavors: Shaklee Snack Bars come in 4 flavors: cherry almond, toffee crunch (my son’s favorite), peanut butter crisp (my favorite and good with a few chocolate chips too), chocolate & coconut.
Convenient Packaging: Designed for busy lifestyles, they’re individually wrapped so toss in your purse, car, gym backpack, briefcase or lunchbox. You can enjoy a healthy snack at work, after a workout, or while running errands, but if you’r not prepared, all the sudden Crumble Cookies looks really darn healthy! lol
Balanced Nutrition: These bars provide a perfect balance of protein, carbohydrates, and healthy fats, making them an excellent option for pre- or post-workout fuel. They help replenish your energy levels and support muscle recovery after exercise.
Which flavor will you choose? 10 per box so grab two! DM me for a 20% coupon code!
It’s the WEEKEND!!! But really, mocktails are great for any day of the week because they’re alcohol free so no missing meetings the next day or feeling sluggish! Meet the Lucky Matcha Mocktail, a deliciously minty and citrusy green tea drink that will leave your taste buds feeling charmed. And this is super festive this time of year! report back if you try this!
Ingredients:
• 1 packet, Matcha Energizing Tea
• 1 cup hot water
• 1 tsp maple syrup
• 1 tbsp lime juice
• 2 lime slices, extra for garnish
• 3-4 mint leaves, extra for garnish
• Ice
Directions:
In your glass, muddle the mint leaves and lime slices.
In a separate cup, add your Shaklee 180 Energizing Tea in hot water. Let it combine and cool.
Add maple syrup, lime juice, and ice to the serving glass. Garnish your serving glass with additional mint leaves and lime slices.
Pour your matcha tea mix into your serving glass. Stir, garnish, and enjoy!
Level up your nutrition game with high protein, or less sugar recipes, like this Truffle-Like No Bake Brownies. I promise you can sneak protein in, in so many ways and no one will notice.
Servings 12
Ingredients
12 large pitted medjool dates
½ cup clean nut butter (means no added sugar or oil)
¼ cup unsweetened cocoa powder
¼ tsp. sea salt (or Himalayan salt)
¼ cup dark chocolate chips (but no one is the boss of you :) - you measure that with your heart)
¼ tsp. extra-virgin olive oil
¾ tsp. flakey salt
Instructions
1. Add dates, almond butter, cocoa powder, and sea salt to a food processor; cover. Process until smooth.
2. Line an 8 x 5-in. loaf pan with parchment (leave a little hanging over the sides to lift the brownies out); press date mixture evenly into pan. Freeze for 30 minutes.
3. While the mixture is freezing, add chocolate chips and oil to a heatproof bowl; set over a pan of simmering water. Stir occasionally, until chocolate is fully melted; set aside.
4. Remove pan from freezer; top with melted chocolate. Sprinkle with flakey salt.
5. Let chocolate set for 1 minute; lift brownies out of pan. Cut into 12 equal pieces.
Click to download!
There’s nothing like the dreaded “Bring your own…” at the end of a summer invite to really get you sweating! What does the host like? What is the theme of the party? Should I bring hot or cold?
Look no further because the ultimate Potluck Recipe Guide is here! Flip through the PDF below to get my favorite summer recipes to serve a crowd. Whether it’s a cookout, birthday party, barbecue or beachy lunch - I think you will find something that you love!
Open the PDF and let me know, what recipe are you excited to try?
Birthday cake 😍 This food can just put a smile on your face, do you get me? But what if you could take this feel-good food and turn it into a superfood shake - birthday cake for breakfast? I’m here for that!
Ingredients
- 1 cup water
- 1 cup ice
- 1 scoop Vanilla Shakeology (whey or vegan)
- ¾ cup reduced-fat plain Greek yogurt
- 2 tbsp whole-grain graham cracker crumbs
- ½ tsp pure almond extract
- ½ tsp pure butter extract (optional)
- ½ tsp edible plant-based sprinkles
Instructions
1. Place water, ice, Shakeology, yogurt, graham crackers, almond extract, and butter extract in the blender; cover and blend until smooth.
2. Pour into a serving glass + garnish with sprinkles for those celebratory vibes!
This recipe makes 1 serving.
Portion Fix Containers: 2 Red, ½ Yellow
2B Mindset Plate It: This recipe makes a great breakfast option.
I mean, really, why do we restrict tacos to days that start with “T”??? I want to break this habit and start new memes that say “every day is taco day!!!!” ha! So, I’ve complied my favorite recipes together and shared them with you for free! ;) You’re welcome in advance because your mouth is going to water and your friends are going to be impressed!!! Enjoy! I’d love to hear what your favorite recipe is!
Lets get tank top ready because ready or not, summer is coming!!! Nobody wants their arms flapping in the wind, so try these moves with the suggested repetition range and see how many sets you can do. Aim for at least two sets, but if you can do more, DO IT!!! You’ll tank me, and be even more proud of yourself, tomorrow. You might not like me today, but I’m ok with that. I’d love to hear your feedback! Subscribe to my channel so you don’t miss any more challenges!
As the weather cools down, I love to add in more warm drinks, especially in the morning - this almond milk chai latte is a great source of antioxidants and a fun way to switch things up instead of your standard morning coffee!
This recipe makes 2 servings.
Ingredients
2 cups unsweetened vanilla almond milk (or other milk alternative)
2 black tea bags
¾ tsp ground cinnamon
¼ tsp ground ginger
⅛ tsp ground cloves
4-8 tsp honey (to taste)
Instructions
Heat up the almond milk in a saucepan over medium-high heat, until it begins to bubble over the edges of the pan.
Turn off the heat and add tea bags to the pot of hot milk. Wait 3-5 minutes for the tea to steep; then, remove the bags.
Add in cinnamon, ginger, cloves, and honey. Turn the heat to medium; whisk to combine, stirring regularly, until the mixture is hot.
Adjust any seasoning to your taste and serve immediately.
You can store leftovers in an airtight container for up to 4 days in the fridge - serve chilled over ice or reheat on the stove!
Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat.
Click image to download pdf!
Can you believe we're talking about the holidays? Thanksgiving, Halloween, Christmas and New Years are all going to be here before you know it! Here's my Holiday Survival Guide with lots of ideas for healthier holiday recipes and tips for staying on track and enjoying every minute. I've got you covered this holiday season!
Bonus, I included 8 different workouts to help get you moving, even as the weather gets colder. These are some of our newest programs and they are all so good! If you are looking for a new full program or just a few workouts to try out, press play and try them out. I would love to hear what you think of them, so if you try one out, send me your thoughts!
Autumn is here (per the calendar, sure doesn't feel that way). With all the time we've spent at home lately, getting out and having some (safe) fun can be rejuvenating. Grab your partner, friends, kids, or even pets, and pick an idea from the list I shared. Let me know what was the most fun and tag me on Insta @eat.sweat.pray!
We've started doing “day dates” so it isn't just movies and dinner all the time, so corn maze, apple picking, and carving pumpkins look fun to me. Normally I'd chose baking, but with all the sugar this season, I'm not brave enough to test my willpower!!
Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that!
Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!
Ingredients
For overnight oats
¾ cup unsweetened almond milk
½ cup dry rolled oats
2 scoops vanilla protein powder (I use Shakeology)
1 small apple, chopped, divided use
2 tsp chia seeds
1 tsp pure vanilla extract
For crumble
1 tbsp chopped pecans, unsalted
1 tbsp dry rolled oats
2 tsp almond flour
1 tsp coconut sugar
1 tsp extra-virgin organic coconut oil
½ tsp ground cinnamon
Instructions
To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.
To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.
In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.
I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 😉 If you don’t love spicy foods, just omit the red pepper flakes, it’s super easy to modify!
Ingredients
2 tbsp olive oil
3 medium onions, chopped
4 garlic cloves, finely chopped
1 medium butternut squash, peeled and seeded, cut into 1” pieces
5½ cups low-sodium organic vegetable broth
1 tsp crushed red pepper flakes
3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)
6 tsp reduced-fat (2%) plain yogurt
Instructions
Heat oil in a large saucepan over medium-high heat.
Add onions; cook, stirring frequently, for 8-10 minutes or until onion is translucent.
Add garlic and cook, stirring frequently, for 1 minute.
Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.
Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.
Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.
Season with salt and pepper if desired.
Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.
Yields: 6 servings.
Ultimate Portion Fix Containers: 3 Green, 1 tsp
2B Mindset Plate It: A great FFC as part of lunch
These Pumpkin Spice Latte Energy Balls are the perfect thing to whip up on the weekend and snack on during the week!
Ingredients
1 cup all-natural smooth almond butter (TIP - make sure it’s clean! no added oil or sugar)
¼ cup honey (try to buy local, helps with allergies)
¾ cup dry rolled oats (not quick)
½ packet of Cafe Latte Shakeology and ½ packet of Pumpkin Spice Shakeology (or full scoop of Cafe Latte if no PS left!)
½ cup sliced almonds
Instructions
Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.
Shape mixture into 24 small balls; place in an airtight container.
Put in the fridge for at least 1 hour before serving.
Eat immediately or store in an airtight container in the fridge for up to 5 days.
Yield: 12 servings (2 energy balls = 1 serving)
UPF Containers: 1 Yellow, ½ Blue, 2½ tsp
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!
These are sooo easy and can be modified however you want if there are allergies!
Ingredients:
- 5 cup QUICK oats (old fashioned requires more sweetener IMO)
- 1 cup any Creamy nut 🥜 butter (just make sure it’s clean and there’s no added sugar or oil)
Yogurt, Shakeology powder, loose granola on top! 1.5R, 2Y, 2 tsp
- ¾ cup sweetener of choice (I combined local Honey🍯 and Pure Maple Syrup)
- ½ cup cocoa
- 2 scoops / packets Shakeology (any flavor and either whey or vegan will do)
** if for a kids’ class, you could switch 1 cup of Oats with 1 cup Rice Krispies for a crunch
**other modifications can be diced cranberries, nuts, coconut or chocolate chips. These will require more sweetener to make it sticky enough to hold, so instead swap out ½ cup Oats for these modifications.
Directions:
1. Mix together with a mixer or you’ll get an arm workout too. It doesn’t matter which order you add ingredients, I mix once all are in the bowl.
2. Roll into balls (24-30), or put in a 13x9 pan and make bars (yields ~20-22 bars depending on thickness).
Serve with plain greek yogurt for breakfast (see above) with 2 - 3 balls (these are sweet enough so you don’t need a sweetened yogurt like Vanilla, and then you forgo the additives that aren’t great for you anyways). You can also put additional Shakeology in your yogurt and stir together before topping with loose granola, or crumble a few balls.
For lunch these can be a healthy carb (2-3 balls), or for snack (kids 4-5 balls, adults 2). These are heavier than my 21-Day Fix Granola Balls so I limit these to heavy fitness days like training, or days I work out for longer than 40 minutes.
Let me know how you like them! I find them very kid friendly!
Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!
The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!
Ingredients
1½ c unsweetened almond milk (or fav milk alternative)
1 tbsp raw honey
⅓ cup chia seeds
½ tsp pure vanilla extract (optional)
Instructions
Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.
Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.
Divide evenly into 2 servings.
So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite!
This is hands down one of my favorite meals, soooo freaking delicious and scary how simple it was. I like to buy the cauliflower / broccoli rice already made at the store because it’s the same, or less, cost and saves me that much more time.
We are fortunate to live very close to The Fish Factory so fresh sashimi is right at our finger tips. I chose Tuna and Salmon, but they also have Kingfish and Copia (white fish, similar to Kingfish but more fatty) sashimi.
Add any veggies you like, I chose red peppers (highest source of calcium), cucumbers (for crunch), and yellow cherry tomatoes. This is amazing with 1 tbsp Ponzo sauce on top and a dash of lemon or lime, to taste. This pleased everyone!
While you might not be going on a tropical vacation anytime soon… this coconut + pineapple combo will help you imagine you’re sitting on a white sand beach with a fruity summer cocktail in your hand! ‘m picturing Tahiti in a hut over the water, how about you???
Ingredients
* 1 cup cubed pineapple
* ½ cup unsweetened pineapple juice
* ½ cup canned light coconut milk
* ¼ cup unsweetened shredded coconut
* 2 tbsp chopped fresh cilantro or basil
Instructions
1) Place pineapple, pineapple juice, coconut milk, coconut, and cilantro in a blender; cover and blend until smooth.
2) Pour mixture evenly into ice pop molds; freeze for at least 4 hours, or until set.
Portion Fix Containers: ½ Purple, ½ Orange
2B Mindset Plate It: This makes a great snack!
If you could travel anywhere in the world for a vacation, where would you go? Why?
Omgggg, don’t walk, run! Or click, in this case. You want these. You NEED these. You will not regret these! How often can you say that about donuts?? And they’ll satiate your sweet tooth and indulgence desires. We enjoyed them on a Sunday before church and I was worried the kids would struggle through an hour of church and being well behaved. Anyone else get me? My belly was very happy and there was ZERO sugar spike so everyone sat still and stayed focused on the message. Yes!!! We will be having these again!
Servings: 1 jumbo donut
Macros: 145 cal, 8 g protein, 3 g fat, 20 g carbs, 1.5 g fiber, 6 g sugar
Portion Fix Containers: 1Y, .5R
2B Mindset “Plate-It”: Great FFC and add 1-2 eggs for a well rounded breakfast
Even the dough was yummy. I mean, I think it was ;) Quality control is a thing you know?
You’re supposed to let them sit 2-3 min so they aren’t too hot to eat. This was torture waiting.
Added 2 eggs for more protein to make sure I was full till lunch, but one egg would have been plenty.
