Chocolate Protein “Latte”

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There are two different coffee lovers in this world; the one who loves coffee because they need it and if they could inject it in their blood every two hours they would.  These coffee lovers usually enjoy the taste of black coffee. Then you have the other kind of coffee lover who could careless about the taste of coffee and may even not get any energy from it, but love all the sugary ways you can have it. It’s like a sweet warm drinkable desert…Mmmm…

If you haven’t figured out I am the second kind of coffee lover and sometimes I will purposely avoid buying coffee creamer because I know I don’t need my morning coffee and should probably chill out on all the sugar.  I constantly struggle finding ways to satisfy my sweet tooth with my coffee desert until now!



about 3g of carbs / 6g of protein / 6g of fat

About 1/3 cup of Cashew Milk

About 1/4 of a scoop of Chocolate Protein or Vanilla if you prefer

1/2 Tbsp of Butter

1 cup of Coffee

Cinnamon and Stevia to taste

The measurements aren’t exact and you’ll have to adjust to your taste. I use Cashew Milk because I can’t have Coconut or Almond but feel free to substitute. I also didn’t use espresso but if you can do that at home this would make for a better latte.  Blend your milk, protein, butter and stevia  while your coffee brews.  I suggest heating this up for a few seconds in your microwave to keep the drink hot.  Add your coffee to the mixture and blend. Poor into you cup and top with cinnamon.


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Ground Beef with Olives

This recipe is super easy and quick to make even in large quantities which makes it perfect for meal prepping.  Make it your own by adding your favorite variety of olives from your local olive ball.


FullSizeRender (25)Ingredients:

2 lbs. grass fed ground beef

1 clove garlic (minced)

¼ cup green onions (finely chopped)

2 cups pitted olives of your choice

Salt and Pepper to taste

1 cup cooked = 339 calories, 32g of protein 23 grams fat, o carb


Brown hamburger in large skillet on medium heat.  Add garlic, onions, and salt and pepper.  Cook all ingredients until hamburger is cooked thoroughly, usually about 15-20 minutes.  Turn off heat and add the olives.  Cover and let sit for about 2-3 minutes.   You want the olives to be warm but not overcooked.  Enjoy!

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Chicken Sliders

FullSizeRender (22)Sliders are a great staple of football season.  This is an excellent option that is gluten free and low carb.  You can also substitute ground chicken with beef or bison if you prefer.  Feel free to mix and match your toppings as well.  Enjoy!


1 lb ground chicken

1 medium egg

2 tablespoons olive oil

4 medium avocados

1 clove garlic (minced)

3 slices mozzarella cheese

1 medium cucumber (sliced)

8 small tomatoes (sliced in half)

Fresh Cilantro (Chopped)

Juice of one medium lime

Chicken patties:

Combine ground chicken with raw egg and mix well.  Form into small patties.  You should get close to a dozen.  Add olive oil to medium frying panIMG_0926 and heat over medium until oil is warm.  Place the patties in the pan and cook for about 4 min before turning.  Cook on other side for an additional 2-3 min.  Salt and pepper to taste.


Peel and pit avocados into large mixing bowl.  Add garlic, cilantro, and lime juice.  Mix well.

Assemble the Sliders:

Slice the cucumber and tomatoes.  You will use these in place of a breaded bun.  Place cooked chicken patty on cucumber or tomato slice.  Top with guacamole and cheese.  Place other half of tomato or cucumber on top.  Use a toothpick to hold together.  Enjoy!

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Crackin’ Good Bell Pepper Eggs


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1 large bell pepper (Cut into rings)

4 medium cage free eggs

1 medium tomato (Sliced)

1 jalapeno pepper (Sliced or diced depending on how big you want it)

1 clove garlic (minced)

2 tablespoons grass fed butter

1 tablespoon diced fresh cilantro

Salt and pepper to taste


This is a quick and easy breakfast idea that looks great too!  The end result will be similar to an individual omelet.  Plus, it’s gluten free and low carb.  Carbs are nothing but sugar, and although they have their benefits, it’s not the fuel you want to start your day with.

Eating sugar first thing in the morning primes your body to burn sugar throughout the day.  Eating quality protein and healthy fats in the morning will prime your metabolism to burn fat throughout your day.  If your health and fitness goals include some form of body fat lass it is important to fuel your body in the right way to ensure that your metabolism functions properly.

Protein and fat also keep you feeling fuller, longer.  Adding these essential macros to your breakfast will help you power through your morning.  Feel free to alter recipe and add other ingredients that you may want: onion, bacon bits, etc.


  • HeatIMG_5738 butter in large skillet.
  • Clean and slice bell pepper into rings.
  • Place rings in the skillet.
  • Slice tomato and jalapeno pepper and place in the center of the bell pepper ring.
  • Add mined garlic on top of tomatoes and jalapenos.
  • Crack one egg into the bell pepper ring.
  • Use a spoon to scoop hot butter from the pan and baste over the egg.  You want the white of the egg to be cooked but the yolk to be slightly runny.  Cook egg yolk to your preference.
  • Use spatula to scoop cooked egg out of pan.
  • Top with diced cilantro and salt and pepper.


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Homemade Chicken Gyros

Every now and then I try to get a little domesticated and put together a real meal
Don’t get too excited.  Ok, well do because this meal was delicious!  I present to you….




Calories: 441 kcal

Fat: 18.3 g
Carbs: 39.3g
Protein: 30.3 

Serves about 6







IMG_5225 (1)Tzatziki Sauce

1 (16 ounce) container Greek yogurt

1 cucumber, peeled and coarsely chopped

1 1/2 teaspoons dried dill weed

2 cloves garlic, minced

1 teaspoon distilled white vinegar

1 teaspoon lemon juice

1 tablespoon extra-virgin olive oil

salt and ground black pepper to taste



  • Place Greek yogurt, cucumber, dill weed, 2 cloves garlic, white vinegar, 1 teaspoon lemon juice, 1 tablespoon olive oil, salt, and black pepper in a blender. Blend until smooth and set aside.




4 cloves garlic, minced

lemon, juiced

2 teaspoons red wine vinegar

2 tablespoons extra-virgin olive oil

1 tablespoon dried oregano

1 1/4 pounds skinless, boneless chicken breast halves – cut into strips




  • Whisk together 4 cloves minced garlic, juice of 1 lemon, red wine vinegar, 2 tablespoons olive oil, and oregano in a large glass or ceramic bowl. Season to taste with salt and black pepper.  If it taste too bitter/salty then add more pepper!
  • Stir in chicken strips and toss to evenly coat. Cover the bowl with plastic wrap and marinate in the refrigerator for 1 hour.  It’s important to give it the full hour.  I didn’t plan well the first time and cut my time short and the chicken came our bland.
  • Preheat the oven’s broiler.  Remove chicken from the marinade and shake off excess.  Place chicken on a large baking sheet.
  • Broil the chicken in the preheated oven until lightly browned and no longer pink in the center, 2 to 4 minutes per side.
  • Transfer cooked chicken to a plate and allow to rest for 5 minutes.
  • Heat 1 teaspoon olive oil in a large skillet over medium heat and place each pita bread into the skillet until warm and soft.

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Putting It All Together

6 (6 inch) pita bread rounds

1 teaspoon olive oil

1 tomato, diced

1 red onion, thinly sliced

1/2 head iceberg lettuce, chopped





  • Serve warmed pita bread topped with chicken strips, yogurt sauce, tomatoes, onion, and lettuce.


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How Much Protein Do I Need?

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This is a common question that I get asked almost everyday.  Protein intake varies depending on the individual and a plethora of other factors such as age, activity level, type of activity, and how much lean mass you have.  Individuals with higher activity levels or who engage in intense, heavy lifting and/or high volume endurance training or who have a high amount of lean mass obviously need to eat more protein.  All individuals need to intake a minimum amount of protein for normal bodily needs and functions.

A general rule of thumb is to intake protein based on body weight.  The majority of textbooks and research that I have come across state that individuals need anywhere from .37-.50 grams/lb of body weight.  Since I am a 130 lbs (129.9 lbs to be exact) I need to intake anywhere from 48-65g of protein per day just to maintain normal health and function.  This method is not exact at all, however, due to the fact that it does not take into consideration activity level or lean body mass.

Why is it important to consider lean body mass?

A more specific method of calculating how much protein you need is using your lean body mass.  Lean body mass is defined as all the tissue in your body other than fat (bones, muscles, water, organs).  Lean body mass requires more protein because, unlike fat mass, it is metabolically active.  To calculate this you need to have your body fat measured either through bio-electrical impedance or skin folds calipers.  Once you know your body fat you can calculate how much lean tissue you have.  I am 130 lbs and 15.4% body fat.  This means that of the 130 lbs that I currently weigh I am storing 20.02lbs of fat and the other 109.98 lbs are lean mass.  This is the number you will use to calculate your protein needs based off activity level.

Why is activity level important?

During activity and exercise we stress the skeletal muscle of our body.  In fact we actually damage the tissue by causing small micro-tears in the contractile proteins.  Skeletal muscle is comprised mostly of protein and we need dietary protein to repair and rebuild existing skeletal muscle or even build new muscle mass if this is part of your goal.  Use the amount of lean tissue you have to calculate protein requirements:

Sedentary – multiple lean body mass by .5

Light activity (e.g. walking) – multiply by .6

Moderate (30 minutes of vigorous activity 3 days per week) – .7

Active (1 hour per day 5 days per week) – .8

Very Active (10 hours of vigorous activity per week – .9

Athlete – multiply by 1.0

Since I have 109.98 lbs of lean body mass and I am considered to be Very Active during a normal week of exercise and daily activity I need to be eating roughly 99g of protein per day.  This is more than double the minimum 48g of protein recommended prior to considering lean body mass and activity.  So you can see why it is extremely important to take these additional factors into consideration to ensure that you are getting adequate protein. Lack of protein can leave your body unable to repair and recover from exercise.  Rather than constantly being consumed with counting grams of protein, focus on adding protein to every meal and snack.  In taking even a small amount of protein will help to reach the levels you need for your body on a daily basis.

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