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Sweet Potato Pancake

Makes 1 Serving


  • 6oz Sweet Potato
  • 1/2 cup Oatmeal
  • 4 Egg Whites
  • 1 Egg (with yolk)
  • 1/2 teaspoon of Vanilla Extract or use vanilla protein
  • 1/2 teaspoon of Cinnamon
  • 1/4 cup Fat Free Plain Yogurt


  1. Pierce the sweet potato a few times with a fork. Wrap in a paper towel and

cook in the microwave for 5 minutes at full power, or until tender. Cool slightly,

and remove the skin with a small knife.

  1. Meanwhile, process the oats in a blender or food processor until powdery.

Transfer the oats to a large bowl. Break the sweet potato

into chunks, and place in the food processor. Blend until

smooth. Transfer to the bowl with the oats, and stir in the

egg, egg whites, vanilla, cinnamon and yoghurt.

  1. After mixing together all the ingredients in a blender,

spray some pam (or other cooking spray), drop by

spoonful onto the plan, flipping when bubbles start to


Nutritional Facts

(Per Serving)

  • Calories: 508
  • Protein: 35g
  • Carbohydrates: 74g
  • Fat: 8g

Fit Food Friday–Danish Inspired Salad

We had the most delicious Danish “salad” on rich nut bread the other day.

Here’s the closest recipe in our collection that was similar. But instead of bread, it is on top of some baked squash. Enjoy!

Roast Beef on Squash Salad

Makes 2 Servings


  • 12oz Slices of Roast Beef
  • 1 Acorn Squash, about 2 lbs
  • 1 Red Pepper, chopped
  • 1 Tbsp Curry Powder
  • 1 Tbsp Olive Oil
  • Salt and Pepper
  • 1 Onion, chopped
  • 1/4 cup Raisins
  • 2 Handfuls baby Spinach
  • 1/4 cup fresh Cilantro, chopped
  • 1 Sunny Side Up Egg
  • Pickled Red Onions for garnish


  1. Cook Roast Beef separately. Or purchase slices of roast beef from the cold meats section 😀

2.Preheat the oven to 450 F.

  1. Cut the squash in half. Rub it with half the oil and the

salt and pepper, and place on a baking sheet. Roast it in

the oven until the flesh is soft and brown, about 25 minutes.

  1. While the squash roasts, heat the remaining oil in a

large non-stick pan over medium-high heat.

Sauté bell pepper, and onion for 3 minutes, then

add the curry powder, with a splash of water and raisins. Simmer over low

heat for 10 minutes.

  1. Carve the inside of the squash and put a bed of baby

spinach in it

  1. Serve a scoop of the curry mix inside the roasted squash. Garnish

with the cilantro and pickled red onion.

Nutritional Facts

(Per Serving)

  • Calories: 539
  • Protein: 42g
  • Carbohydrates: 68g
  • Fat: 11g

Coconut Almond Bar

***This has TWO of my most FAVORITE ingredients!! Coconut AND Almonds!!

Makes 5 Bars


  • 5 scoops chocolate Protein Powder
  • 1/2 cup Flax Seeds
  • 5 Tbsp low-fat Cream Cheese
  • 1/2 cup Almonds, sliced
  • 3 Tbsp of Stevia
  • 1/4 cup Water
  • 1 teaspoon Canola Oil
  • 1 teaspoon Coconut extract
  • 2 teaspoons Almond extract


  1. Microwave cream cheese until soft enough to mix

2.Combine all dry ingredients in bowl (protein powder, flax seeds, almonds,

splenda) , and then mix in the rest (cream cheese, water, canola oil, coconut extract

and almond extract). Stir until mix is consistent.

  1. Create 5 equal size bars and leave in the fridge for

about 30 minutes

Nutritional Facts

(Per Serving)

  • Calories: 282
  • Protein: 27g
  • Carbohydrates: 12g
  • Fat: 14g

Almond & Grape Chicken Salad

Makes 1 Servings


  • 6oz Chicken Breast, cooked and diced
  • 1 oz unsalted Toasted Almonds, silvered
  • 1/4 cup Green Grapes, halved
  • 1 Celery Stalk, chopped
  • 1/2 Scallion, sliced
  • 1 Hard Boiled Egg, chopped
  • 1 teaspoon Light Mayonnaise
  • 1 teaspoon Fat-Free Sour Cream
  • 1 teaspoon Dijon Mustard
  • 1 pinch of Paprika
  • Salt and Pepper
  • 2 Handfuls of Lettuce
  • 1 Avocado


  1. Cook chicken separately.
  2. In large bowl combine chicken, grapes, celery, onions, egg.
  1. In another bowl, combine mayonnaise, sour cream,

mustard, paprika, salt and pepper; stir until smooth.

  1. Pour over chicken mixture and toss gently
  2. Serve on a bed of Lettuce and sprinkle with almonds

Nutritional Facts

(Per Serving)

  • Calories: 478
  • Protein: 54g
  • Carbohydrates: 16g
  • Fat: 22g

Free Healthy Recipes–and some exciting news :)

Dear Readers,

First off, thanks for taking the time to read this blog post. As new bloggers and starting our online business from scratch it means a lot to us 🙂

EXCITING NEWS: We’re going to launch our first completely FREE DROP A SIZE IN 28 DAYS VIDEO WORKSHOP!  we’re going to be GIVING AWAY lots of awesome information on how to lose fat in 28 days, health tips, exercises, recipes AND MORE!

Stefan has been busy sharing our awesome program on video…

It’s A LOT harder than it looks! English also isn’t his first language so so doing an entire seminar on video is quite a challenge 🙂

If you want to see our first video seminar production– (we are doing it all ourselves)– content, script, filming, editing, uploading etc…


For those who have done this program before, or know about it, you’ll know that IT WORKS!

We’ve had folks Drop 4-5 sizes in only 28 Days so we can guarantee– without a shadow of doubt–that you can Drop at least ONE SIZE in 28 Days.

We’re going to share with you exactly HOW IT WORKS!

Here’s a sneak preview of some of the recipes we’re going to give you in our upcoming FREE DROP A SIZE WORKSHOP

Again, it’ll be completely online so you can take your time and study it and figure out how to apply our tips without having to attend a physical workshop.

We’re going to be sending the registration out by email so if you aren’t subscribed to our newsletter yet…SUBSCRIBE NOW!!

Here’s the sneak preview:

Easy Pumpkin Protein Egg Pancakes 

Ingredients(Serves 1)

  • ½ cup egg whites (need about 4 eggs)
  • ½ cup pure pumpkin
  • 1 scoop vanilla protein powder
  • Cinnamon, to taste

Directions: Blend together and cook on a skillet

Hummus Chicken  

Ingredients: (Serves 3)

  • 3 boneless, skinless chicken breasts
  • 1 yellow squash, sliced
  • 1 zucchini, sliced
  • 1 red bell pepper, 2” chopped
  • 1 medium onion, chopped
  • 2 lemons
  • Salt and pepper, to taste
  • Italian seasoning
  • 1/2 cup hummus, homemade or store-bought
  • 2 Tbsp. dried rosemary
  • 1 Tbsp. extra virgin olive oil
  • 1 tsp. smoked paprika
  • Generous drizzle of Balsamic Vinegar

Directions: Preheat oven to 450°. Prepare one large baking dish and lightly coat with olive oil.  Season the chicken breasts with salt, pepper, and Italian seasoning.

In a large bowl, toss the sliced zucchini, squash and onion with olive oil until evenly coated. Season with salt, pepper, and Italian seasoning.

Cover each chicken breast with 1 TB of hummus each.  Then place on top of the vegetables.  Place all vegetables on the bottom of a 9×13 dish in an even layer. Lay the chicken evenly on top.  Squeeze the juice of one lemon over the chicken and vegetables.

Lightly season the entire dish with chopped rosemary and paprika.  Thinly slice the remaining lemon, and place a few thin slices in the dish.

Drizzle balsamic vinegar over the top, then bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Did you like those recipes?

We’re going to give some more away during our FREE DROP A SIZE IN 28 DAYS WORKSHOP

Sign Up here or use the button below:

SIGN UP For the Free Drop A Size Workshop


Peanut Butter + Chocolate Blast bars

Due to popular demand, I am sharing one of my favorite peanut butter and chocolate protein bar recipes. Enjoy 😀

Makes 10 bars


  • 10 tbsp chocolate Protein Powder
  • 1 cup Oatmeal
  • 1/2 cup Natural Peanut Butter
  • 1/4 cup Low Fat Milk
  • 4 Tbsp Honey
  • 3 Tbsp Pure Cocoa Powder
  • 3 Tbsp crushed Almonds


  1. Mix together the protein powder, oatmeal, peanut butter, honey, milk and cocoa


  1. Form into 10 bars and then roll in the crushed almonds to finish.
  2. Place in the fridge for about 30 minutes

Nutritional Facts

(Per Serving)

  • Calories: 253
  • Protein: 25g
  • Carbohydrates: 18g
  • Fat: 9g


If you’d like more delicious & HEALTHY recipes click here to download your FREE 42 DELICIOUS FAT BURNING RECIPES

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Too Easy Tuna patties

Makes 2 Servings


  • 16oz. can tuna, drained
  • 1 egg white, beaten
  • 2 tablespoon of oatmeal
  • 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
  • 1/4 teaspoon garlic powder
  • salt & pepper


  1. Mix all ingredients together in a small bowl
  2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
  3. Make two small patties and cook until both sides are brown

Quick Tip:

You can top the patties with sour cream or cream cheese and garnish with a wedge of lime

Nutritional Facts

(Per Serving)

  • Calories: 144
  • Protein: 25g
  • Carbohydrates: 4g
  • Fat: 2g

If you’d like more delicious & HEALTHY recipes click here to download your FREE 42 DELICIOUS FAT BURNING RECIPES

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Strawberry Meringues with Brown Sugar

Strawberry Meringues

Makes 2 Servings


  • 6 egg whites
  • 1/4 tsp cream of Tartar
  • 2 cups sliced Strawberries
  • 2 tbsp brown sugar
  • 4 scoops Vanilla or Strawberry protein powder


  1. Preheat the oven to 250 degrees F.
  2. In a large mixing bowl, beat 6 egg whites and 1/4 tsp of cream of tartar with

an electric mixer on medium-high speed, until the egg whites become fluffy and

hold stiff peaks.

  1. Scoop this mixture out into two large ball-like portions on a baking sheet lined

with parchment paper.

  1. With the back of a large spoon, depress the middle of

each portion to form a pocket (this is where the fruit will


  1. Bake in the oven until the mixture turns light golden

brown, between 5 and 10 minutes. Remove from oven

and set aside to let cool.

  1. Cut up 2 cups of strawberries and mix in a bowl with

Splenda. Add the protein powder to this mixture, 1 scoop

at a time, mixing well. Once these dry ingredients are

mixed together, add water, 1 tbsp at a time, until the mixture

becomes creamy.

  1. Pour the strawberry mixture into the meringue pockets,

letting it flow over the sides. Serve cool.

Nutritional Facts

(Per Serving)

  • Calories: 330
  • Protein: 52g
  • Carbohydrates: 20g
  • Fat: 4g

Blueberry Oatmeal Blast

***If you prefer the “raw” version, take out the egg whites and don’t put in the microwave 😉

  • 3/4 cup oatmeal
  • 8 Egg Whites
  • 1/2 scoop (15g) of Chocolate Protein Powder
  • 2 teaspoons of Pure Cocoa Powder
  • 1/2 teaspoon of Stevia
  • 1 tbsp of Flax Oil
  • 1 cup of frozen Blueberries
  • 1/4 cup of water


  1. In a big bowl, mix All the ingredients (except for the frozen blueberries)
  2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave

to another) – stir the mix 2 minutes after cooking has started (so the mix

doesn’t stick or create chunks)

  1. Once the mix is cooked, add the frozen blueberries,

mix everything and enjoy!

Nutritional Facts

(Per Serving)

  • Calories: 580
  • Protein: 52g
  • Carbohydrates: 57g
  • Fat: 16g

If you’d like more delicious & HEALTHY recipes click here to download your FREE 42 DELICIOUS FAT BURNING RECIPES

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Black Bean Chili

Ok, so today we just got our grocery box from and we’re excited to try out this healthy Chili recipe with the minced beef we ordered..

If you get to try it out before we do, comment below and let us know how you like it… 😀

Makes 9 Cups (Chili is a great tasting dish even if you dig into it the next day. It also freezes well so if you make too much for 1 meal, don’t worry 😀 )


  • 1.5 lbs of Ground Buffalo (Bison) or Extra Lean Ground Beef
  • 1 diced Onion
  • 1 diced Green Pepper
  • Garlic (3 cloves, minced)
  • 1 tbsp of Chili Powder
  • 1 teaspoon of Turmeric
  • 1 teaspoon of Oregano
  • 2 Cans (15oz/can) of Black Beans
  • 2 Cans (15oz/can) of Diced Tomatoes (with juice)
  • 1 Can (14oz) of Low Sodium Beef Broth
  • 1/4 teaspoon of salt / 1 teaspoon of Pepper


  1. In a pan, Cook the Buffalo, Green Pepper, Onion, Garlic for 5-6 minutes, until it is almost cooked
  1. Transfer everything in a big casserole. Add Chili powder,

Turmeric, Oregano, Beans, Tomatoes, Broth, salt and pepper

  1. Make it boil
  2. Reduce intensity and stir for 20 minutes until it reaches wanted thickness

Nutritional Facts

(Per Serving – 1 Cup)

  • Calories: 260
  • Protein: 30g
  • Carbohydrates: 26g
  • Fat: 4g

If you’d like more delicious & HEALTHY recipes click here to download your FREE 42 DELICIOUS FAT BURNING RECIPES

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