Chicken Caesar Salad

low carb chicken casear 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 shredded parmesan cheese (optional)

Prep Time:    10 minutes

Cook Time:   15 minutes

Directions:   Marinate chicken breasts in white wine vinegar with a shot of garlic powder, Italian seasoning and a dash of lime & black pepper. Grill if you have access to a BBQ for 8-10 minutes, or cook in the oven for 15 minutes in the oven at 350 degrees. Then let the chicken sit and self-cook for 5-10 minutes off the heat.  Put the sliced chicken and the vegetables into a large sealable container, add a ¼ cup of yogurt, parmesan seasoning, black pepper, Italian seasoning, a squirt of lime and shake thoroughly.

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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 strawberry extract or flavor (opt)

Prep Time:    10 min

Cook Time:   30 min

Directions:   In a blender, blend your fruit until its pureed.  Take all your wet ingredients and add into blender.  Mix all your dry ingredients next.  You can use a hand mixer to mix them if you like, but not necessary.  Spray a light layer of pam on muffin dish (muffin paper would help prevent sticking), and fill each one about 2/3 full.  Bake for 30 minutes at 350 degrees or until you can take a toothpick out clean



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Low carb chicken fajitas

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 peppers, 1 medium onion, 2 large whole wheat high fiber, low carb tortillas (optional carb option)

Prep Time:    10 minutes

Cook Time:   3 to 6 hours in crock pot depending on time

Directions:   Pour all rub ingredients in a pie plate.  Rub both sides of chicken breast with olive oil and dip into rub.  Dredge both sides.  Discard any remaining rub.  In slow cooker, layer 1 layer of tomatoes and peppers and onions.  Top with chicken breast and another layer of the tomato and veggie mixture.  Cover and cook on high for 3 to 4 hours or low for 4 to 6 hours or until done. Serve with tortilla or salad, side of lime and avocado

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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:    5 minutes

Cook Time:   5 minutes

Directions:   mix all ingredients in a blender.  Add ice if desired. Enjoy

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Baked acorn squash




  • 1 acorn squash
  • 1 tsp coconut oil
  • 1 tsp cinnamon


  1. Preheat oven to 350
  2. Lightly spray a baking dish
  3. Cut the acorn squash in half and remove the seeds and filling from the middle
  4. Drizzle the coconut oil on the front half of the acorn squash and sprinkle the cinnamon
  5. Flip the acorn squash upside down and bake for 30 minutes or until the squash is soft but not mushy
  6. Remove and cool. Enjoy!  You can scoop out the squash or eat with the skin which I just love!  J



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Delicious shrimp stir fry



  • 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

Cut up all the vegetables and cook in a large pot with 1/4c chicken broth on medium heat.

In a separate frying pan, melt the ghee or butter and cook the shrimp on medium heat until pink and tender.  Add spices and lemon.

Once your veggies are tender to your liking, stir in shrimp.  Cut up the apples and serve as a side.  A delicious Flex and Starter recipe!


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Super high protein pancakes

  • 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 in pan.  Add 2 tbsp of batter.  Wait to edges are cooking, and flip.  When you can push in center and it feels spongy, then you know it’s ready.


Maple syrup option:

  • 1c heavy cream
  • 50g vanilla protein

Mix in blender and add to top of pancakes, and Enjoy

Makes 8 pancakes

Calories if using oat flour: 163 calories, 3g fat, 4g carbs, 1g fiber, 2g protein

Calories if using coconut flour: 165 calories, 3g fat, 2g fiber, 2g protein


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