Author Archives: mandyfitness

About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor

Chicken Caesar Salad

Low Carb Chicken Caesar Salad Servings:        2 servings Ingredients: ½lb Skinless chicken breast, 1/4c White wine vinegar, 1 tsp Garlic powder, ½  Lime juice, Black pepper, 6c chopped Romaine lettuce.  Dressing: 1/4c Greek yogurt, 1 tsp Italian seasoning, low fat … Continue reading

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Strawberry Oat Flax Muffins

Strawberry Oat Flax Muffins   Servings:        1 serving Ingredients: 42g coconut flour, 1c oat flour, 1c blended or pureed strawberries, 1tsp vanilla extract, 1 egg, 1/2c nonfat Greek yogurt, 32g flax meal, 1tsp baking soda, 1tsp baking powder, 1 tsp … Continue reading

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Low carb chicken fajitas

LOW CARB Chicken Fajitas Servings:        2 servings Ingredients: 2 tbsp of any fajita commercial blend, 2 large boneless chicken breasts, 1 tbsp olive oil, 1 can organic tomatoes with green chiles, 1 of each, orange , red and yellow bell … Continue reading

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Strawberry Banana Smoothie

Strawberry Banana Smoothie Servings:        2 servings Ingredients: 2 scoops whey protein or any protein meal replacement,1c water or unsweetened almond or coconut milk, 2 tbsp flax meal, 1c fresh or frozen strawberries, 1 small banana,  ice to blend Prep Time:    … Continue reading

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Baked acorn squash

  Ingredients: 1 acorn squash 1 tsp coconut oil 1 tsp cinnamon Procedure: Preheat oven to 350 Lightly spray a baking dish Cut the acorn squash in half and remove the seeds and filling from the middle Drizzle the coconut … Continue reading

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Delicious shrimp stir fry

Ingredients: 1-2lbs fresh peeled shrimp, washed 3 medium zucchini 1 small onion fresh garlic (opt) 1c red peppers 1c sugar snap peas butternut squash noodles (bought this at whole foods!) 1/2 tbsp ghee or butter 1/2 apple 5-6 medium mushrooms … Continue reading

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Super high protein pancakes

3/4c unsweetened cashew milk 2 eggs 2 tsp baking soda salt (pinch) 6 scoops chocolate protein 4 tbsp oat flour  (can also try coconut flour) 1 tbsp coconut oil to cook Fold flour into liquid in batter Heat coconut oil … Continue reading

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