Banana-Berry Baked Protein Oats


Protein oats are definitely one of my go-to breakfasts. I mix up the flavors, and sometimes I soak them overnight. THIS is something I have not tried before and what a delicious way to change up my breakfast! Low-fat, over 11g of protein, and under 200 calories!

This is a good base recipe, you can really mix and match the flavors and what you add in – I can’t wait to play around with this and I hope you guys enjoy it, if you make it let me know how it is!

Calories – 195

Protein – 11.1g

Fat – 3.6g

Carbs – 30.6g

Fiber – 5.2

Sugars – 8g

Sweet Potato Toast

This is a great, and delicious, alternative to bread for your toast! It still has carbs of course, but at 13g for half of a sweet potato (approximately two slices of the “toast”) it’s definitely less, and then of course there’s the great nutrients that it has!

I had one with 1/4 of an avocado, pink himalaya sea salt, chia seeds and flax seeds, and the other with this peanut butter below – which is delicious! Low calorie and packed with protein, it’s a powder that you mix with a little water – then I added bananas and honey on that piece (and it was my favorite as opposed to the avocado toast). Both of these with everything on it was only 250 calories guys, and incredibly filling!


Try it sometime and experiment with your choice of topping – cottage cheese would be delicious, and lot of other things! Even a little greek yogurt with honey, yum!

Slice a raw sweet potato thin, approx. 1/4 inch slices, then toast them for 15-20 minutes.



Chipotle Cauliflower Soup

Gotta love a good soup in the fall! I love blended soups that I can just put right into the Nutribullet and blend up!


1 purple cauliflower 

1/2 sweet potato

4 cloves garlic

1 inch ginger

1 chipotle in adobo

1 can light coconut milk

chipotle chilli flakes and red pepper flakes to taste, sea salt & pepper

This honestly couldn’t be easier! Roast the whole cauliflower with half a sweet potato (I wanted the nutrients from the sweet potato without putting too much in so it wouldn’t take away from the purple color!) I sliced up the ginger and put it on the baking sheet (parchment lined for easy clean-up!) and kept the garlic cloves whole, sprinkled it with salt, pepper, red pepper flakes, and chipotle chilli flakes.

img_3483img_3487Bake it in the oven at 400° for 30 minutes until it’s roasted and tender, and that’s it!

img_3490Drop the veggies in a blender with the coconut milk and a chipotle in adobo, and enjoy it! Add some water if it gets too thick (I probably added at least 1/2 cup). Keeps great in the fridge for a few days since the flavors will just deepen. Enjoy it!



Check out how good it is for you!

Serving size 1 cup

78 calories

3.5g protein

11g carbs

2.4g fat

3.5g fiber

Vegan Cauliflower Pumpkin “Mac n Cheese”

This is a delicious casserole that works not only for people who are vegan or gluten-free, but it’s always great to have one day a week where you are not eating meat, and this still comes with some protein packed in there so you get the macros you need too!

What you’ll need:

1 head cauliflower

1/2 butternut squash

1/2 cup pumpkin puree

3/4 cup soy milk

1 cup vegan cheese

1 pinch to taste: salt, pepper, nutmeg, chipotle chilli

1 tbsp each rosemary, parsley, thyme

1 tbsp gluten-free breadcrumbs


Start with 1 whole cauliflower and 1/2 butternut squash, chop it all up and boil for 8-10 minutes.


Meanwhile we begin making our “cheese sauce” with 1/2 cup organic pumpkin puree (not pumpkin pie filling!) 3/4 cup soy milk, and a giant 1 cup of your favorite vegan cheese substitute. I never would have used “fake cheese” in the past, but you really can’t tell the difference and these days there are so many options available in all the grocery stores!

Once the cheese starts melting add your salt, pepper, chipotle chilli, nutmeg, and herbs. Cook 10 minutes or until smooth like any cheese sauce!


Strain the cauliflower and pumpkins and move it into a casserole pan, pour the cheese sauce on it, mix it all together, then top it with a little more of the cheese and some gluten-free breadcrumbs!

IMG_2749.jpgIMG_2751.jpgIMG_2752.jpgIMG_2753.jpgIMG_2754.jpgBake at 375° for 15-20 minutes, then broil 2-3 minutes or until golden brown.



Want to know the best part? This is deliciously filling and guess how many calories? Check it out and you’ll be making this a part of your fall menu for sure!

Calories: 82

Protein: 6.5g

Carbs: 10g

Fat: 2.6g

Fiber: 3.7g

Meal Prep 101

Meal prepping is KEY and can be so helpful to keeping on track during the week.

The premise as you can imagine is simple – pick a day of the week (Sunday tends to usually be the best ahead of the week) and you cook up a big batch of nutritious food, separate it right then into serving-size containers, and then during the week there is no excuse to want to grab something easy or junky because you don’t know what to have!

I know those with kids or a family to feed may find it hard to prep ahead of time since you still would have to have something for the kids, so that is something we can work on together, either incorporating your family into these healthy made-ahead meals, or also coming up with quick and easy (and healthy) meals for your family too!

What is also good to keep in mind is not just prepping your meals, but even your snacks!

Often I like to prepare my snacks ahead of time too! I pack small baggies full of cut up veggies, or fruit – come on you have to admit, if veggies are sitting out in front of you already cut up, you’re going to snack on them right? But after a long days work, when you come home (and do a HIIT session right?) and drop down on the couch, the thought of having to go into the fridge, find a vegetable, pull out the cutting board, chop it all up – it can seem like even too much!

If it’s ready for you in a baggy, then there’s no excuses!

I want to go through some of my meal preps with you from the past to show you just how easy it is.


Okay, I might need it minute – these pictures are making me drool! So that (above picture) could not be easier! All that is, is 3 ounces of grilled chicken, a serving of roasted sweet potatoes that I cut and put in the oven, and some steamed green beans. The containers in the middle have lemon-dill oven roasted salmon, with asparagus and mushrooms. Meal prep also saves you money guys, one pack of chicken breast can last you almost the whole week, because you really only need 1/2 or even 1/3 of the breast per meal depending on the size of it! You’ll also notice on the right I have snacks ready to go! Clementines counted out for the week, baggies full of green beans and cucumbers – no excuses that week, yum!


This one above is even easier! Plain chicken and mashed sweet potatoes, then on the day of grab a little fresh spinach or dark leafy green to go with it and drizzle a little lemon and oil on it if you want as a dressing (or balsamic yum!)


This was so good! I used two proteins here with some chicken and also ground turkey. Go crazy with whatever seasonings you want – herbs are your friend, just don’t go for any marinades or dressings unless you’re making them yourself so you know what’s in it! With roasted vegetables that you can put all on the same tray an put in the oven! I believe her I used zucchini, squash, yellow cauliflower, and broccoli – but you can of course use whatever you like!


Delicious! I like to have a couple options for the week so I don’t get too bored of the same thing, and can eat one thing for lunch, and the other for dinner. I have some of my yummy turkey burgers here, as well as some lentil and chickpea salad! On the left is sweet italian chicken sausage that I seared up and put some crushed tomatoes on. The day of you can put this over some freshly-spiralized veggies or even whole-grain pasta.


Another sort of deconstructed stir-fry that you can mix all together when you warm it back up. Cooked ground turkey in a pan, and seared tofu on a pan (YUM, tofu always grossed me out but it actually doesn’t really taste like anything and it’s packed with protein so when you cut it up and sear it, it just adds a nice crispy bite to whatever you’re putting with it!) I then just had some nice roasted veggies to go with it!

Some of my favorite go-tos which you guys have in your recipe pack make for great meal prep meals, and those are turkey burgers (below seen prepped with a yummy freekeh salad), protein peppers, and mini turkey meatloafs!




There you have it! A quick guide to meal-prepping.

I hope that helps, but of course, let’s talk more about it and plan out what’s going to perfectly work for YOU!

~ Josh