It’s that time of year…Pumpkin Spice Latte Season! The perfect cozy fall beverage, right?
Only if you’re in the mood for a whopping 60 grams of sugar to bombard your body and get you off the track to fitness, health and happiness!
Don’t worry, though, this recipe gives you ALL the flavor and enjoyment of a traditional PSL without the sugar, with 250 calories LESS and with a healthy 26 grams of fat burning protein. Enjoy all season long 🙂
Courtesy of RealHealthyRecipes.com
What you need
Servings: 1
2 tablespoons pumpkin purée
1 teaspoon pumpkin pie spice
pinch of sea salt
pinch of black pepper
1 tablespoon granular Swerve
1½ cups brewed coffee
½ cup almond milk
1 scoop Vanilla Protein Powder
Whipped Cream (optional topping)
sprinkle of ground cinnamon
Instructions
1. Mix the pumpkin, spice, pepper, salt and swerve together in the bottom of a mug.
2. Mix in the hot coffee, almond milk and protein powder.
3. Use an electric milk frother to smoothly blend everything in the mug.
4. Top with whipped cream and a sprinkle of cinnamon. Enjoy!
Nutrition
One serving equals: 137 calories, 2g fat, 419mg sodium, 6g carbohydrates, 3g fiber, 1g sugar and 26g protein.
Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves.
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
4 cups cooked chicken breast, cubed
1 fennel bulb, chopped
¼ cup roasted pistachios, chopped
¼ cup dried cranberries
1 Tablespoon roasted pepitas
3 Tablespoons coconut milk, canned and full fat
1 teaspoon dried, ground sage
3 Tablespoons fresh parsley, minced
dash of salt and pepper
head of Romaine lettuce
Instructions
1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves.
Nutrition
One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.
Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.
Courtesy of RealHealthyRecipes.com
What you need
Servings: 20
3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries
Instructions
1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.
Nutrition
One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.
Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 6
2 lbs organic chicken breast
Dash of sea salt and black pepper
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 tomato, seeded and diced
2 Tablespoon chili in adobo sauce
1 Tablespoon chili powder
1 Tablespoon balsamic vinegar
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon ground cinnamon
Instructions
1. Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.
2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.
3. Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.
4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!
Nutrition
One serving equals: 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fiber, and 18g protein.