Egg White Muffins

How often do you find yourself running out the door in the morning without having a second to eat breakfast? I’ve definitely been there and during those times, I always wish that I had something in my fridge, ready to go.

These egg white muffins are exactly what I rely on when I am on the go and need something quick + easy.  They are easily customizable and you can change up the mix-ins to keep things fun!


Base Ingredients

450g egg whites

5g salt


Optional Mix-Ins

Canadian bacon                   Bacon

Turkey bacon                        Peppers

Spinach                                    Onion

Zucchini                                   Mushrooms

Cheese                                      Hot sauce



1. Pre-heat oven to 350°F/180°C. 

2. While the oven is preheating, prepare the mix-ins that you selected.

3. In a mixing bowl combine egg whites, & mix-ins.

4. Pour mixture into a muffin tin, spreading mixture equally.

5. Bake for approximately 25 minutes or until egg whites are fully cooked.

6. Remove from oven and let cool.


Cooking Notes

  •  Increase salt or add other spices as desired.
  • Consider using egg whites from whole eggs vs. carton egg whites due to variances in how carton egg whites vs. separated egg whites cook
  • Try out a silicon pan to make clean up easier.

Buffalo Chicken Dip

I love a good dip and it’s even better when it’s effortless to make + great when saved for leftovers.  This is one of my all-time favorite dips that my husband regularly made when we first started dating.  It’s great for game night, going to events, or if you are simply bored with your normal chicken recipes.


800g Raw, skinless chicken breast

350mL Vegetable Broth 

225g Fat-Free Cream Cheese

475mL Fat-Free Ranch Dressing 

170mL  Franks Red Hot Original

90g 2% Mexican Blend Reduced Fat Cheese

Optional Add-Ons




Dipping Options


Sweet Peppers






  1. Place the chicken in your slow cooker or Instant Pot along with your broth of choice. Cook on low for about 6-8 hours in the slow cooker or for about 30 minutes in the Instant Pot.
  2. Once the chicken is done cooking drain the broth and mix in the fat-free cream cheese, fat-free ranch dressing, Franks Red Hot, and the 2% Mexican Blend Reduced Fat Cheese. 
  3. Enjoy as a dip or use it to make a sandwich. If you are lucky, you will have leftovers for the week! 


Macros Per Serving: 3g fat  | 12g carbohydrate | 24g protein

*Dipping options and modifications not included. 

Note: If you are unable to locate fat-free cream cheese or fat-free Ranch dressing, adjust the recipe to accommodate what you use keeping in mind that it will impact the macro-nutrient profile.

Trader Joes Staples

Wandering down the aisles at the grocery store is one of my favorite things to do.  When you walk down the aisles at Trader Joe’s is always a unique experience because you never know what you are going to find. Sure, there are going to be items that are new and a bit off the wall, but there are still solid staples at Trader Joe’s that you will want to snag the next time you visit.

Dips & Dressing & Sauces

These are all solid options to add to your meals to create new flavors, spice them up, or to have a new food experience.

Egg White Salad

Serving Size: 85g  (3f/2c/7p)

Reduced Guilt Spinach and Greek Yogurt Dip

Serving Size: 28g    (2.5f/2f/1p)

Avocado Tzatziki Dip GF

Serving Size: 31g    (1.5f/2c/1p) 

Everything But the Bagel Greek Style Yogurt Dip GF

Serving Size: 2tbsp    (5f/2c/1p) 

Green Goddess Salad Dressing GF/V

Serving Size: 30mL    (2f/1c/0p) 

Cilantro Salad Dressing GF

Serving Size: 30g    (3.5f/2c/1p) 

Chili Pepper Sauce GF/DF/V

Serving Size: 1tsp    (0f/1c/0p) 

Cashew Fiesta Dip GF/DF

Serving Size: 24g    (2f/2c/1p) 

Reduced Guilt Chunky Guacamole Dip GF

Serving Size: 30g    (2f/2c/1p) 

Cauliflower Jalapeno Dip GF

Serving Size: 30g    (3.5f/1c/1p) 



I love frozen foods because they last longer and you don’t need to worry about them going bad like you would fresh food. These frozen foods are great to keep on hand for times you are in a pinch or whenever you don’t feel like cooking.

Jasmine Rice GF/DF

Serving Size: 142g   (0f/46c/4p)

Riced Cauliflower Bowl GF/DF

Serving Size: 119g.  (7f/11c/5p)

Chicken Burrito Bowl GF

Serving Size: 330g    (10f/51c/22p)

Cauliflower Gnocchi GF/DF

Serving Size: 140g   (3f/22c/2p)

California Veggie Patties GF/DF

Serving Size: 71g   (5f/14c/5p)

Cauliflower Pizza Crust GF/DF

Serving Size: 50g   (0f/17c/1p)

Turkey Burgers GF/DF

Serving Size: 112g   (10f/0c/22p)

Reduced Guilt Spinach and Cheese Stuffed Shells

Serving Size: 241g   (7f/33c/20p)

Chicken Tikka Masala GF

Serving Size: 241g   (14g/39c/21p)

Butter Chicken with Basmati Rice

Serving Size: 250g   (6f/33c/21p)


Life is busy and cutting up veggies and fruits may be the last thing on your list. I love stocking up on the pre-cut options so that I am spending less time in the kitchen and more time living life.

Riced Vegetable Medley

Serving Size: 85g   (0f/5c/2p)

Butternut Squash Zig Zags

Serving Size: 85g   (0f/10c/1p)

Riced Cauliflower

Serving Size: 200g   (0f/10c/4p)

Riced Broccoli

Serving Size: 200g   (0f/10c/4p)

Sliced Crimini Mushrooms

Serving Size: 72g   (0f/3c/2p)

Asparagus Saute

Serving Size: 72g   (0f/4c/2p)

Shaved Brussel Sprouts

Serving Size: 85g   (0f/8c/3p)


Serving Size: 85g   (0f/5c/3p)

Jicama Wraps 

Serving Size: 36g   (0f/3c/0p)



In a protein rut or looking for 96/4 lean protein? Trader Joe’s has you covered in this department. 


Serving Size: 85g   (3f/0c/8p)

Fat-Free Crumbled Feta

Serving Size: 28g   (0f/1c/7p)

96/4 Lean Ground Beef

Serving Size: 113g   (4f/0c/21p) 

Sweet Apple Chicken Sausage

Serving Size: 68g   (6f/7c/11p)

Non-Fat Plain Greek Yogurt

Serving Size: 227g   (0f/7c/22p)

Wild Nova Smoked Salmon

Serving Size: 56g   (1.5f/2c/13p)

Uncured Turkey Bacon

Serving Size: 2 pieces   (3f/0c/12p)

Dry Goods

This is where you are most likely to find the unique, off-the-wall item’s that Trader Joe’s is known for. However, you can’t beat the  “Everything But the Bagel” seasoning and cookie butter! 

Green Jackfruit

Serving Size: 140g    (0f/10c/0p)

Buttermilk Protein Pancake Mix

Serving Size: 40g dry    (1f/23c/10p)

Speculoos Cookie Butter

Serving Size: 15g    (6f/8c/1p)

Everything But The Bagel Sesame Seasoning Blend 

Chili Pepper Sauce

Serving Size: 1tsp    (0f/1c/0p) 

Mushroom and Company Multi-purpose Umami Seasoning 


Serving Size: 12fl oz   (0f/2c/0p)

Black Beans

Serving Size: 100g   (0f/15c/5p)

Reduced Guilt Pita Chips

Serving Size: 32g    (3f/15c/3p)


Pre-Made Food

If you’re on the go and don’t have time to make a meal or maybe you are traveling and need something easy, the pre-made meals have you covered. After a minute or two, you could have a meal ready to go. 

Chicken Tikka Masala GF

Serving Size: 227g    (9f/36c/18p) 

Just Chicken

Serving Size: 85g    (2.5f/1c/24p)

Mango Jicama Slaw GF/DF

Serving Size: 113g    (3f/14c/1p) 

Cauliflower Tabbouleh GF/V

Serving Size: 100g   (6f/6c/2p) 

Grilled Vegetables

Serving Size: 100g    (1f/5c/1p) 

Roasted Rosemary Boneless Chicken Breast GF

Serving Size 170g    (5f/33c/17p)



4 Meal Prep Mistakes to Avoid

You want to enjoy your weekend or free time with your family & friends, not spending hours in the kitchen cooking and cleaning up. 

You want to feel inspired by what you are creating in the kitchen, not be stuck with the same few flavors.

You want to actually like what you eat, not eat the same meal for lunch 5 days in a row. 

Read more

Healthy Fast Food Options

We may have plans to prepare food for the week and have our meals ready to go but then life happens!  Right?  

How many times have you had a morning where you wake up late, rush out the door and forget your food OR you have an unexpected meal out.

Let’s be real. Life is messy and there are days where heading through the drive-through is the only way that we are going to be able to get something to eat.  

So instead of being defeated when you need to stop at the closest restaurant or you forget your meal at home—- adapt.

I’ve gone through the menus of popular restaurants and am sharing some solid options with you. These options give you the power of choice AKA you can modify your meal, get sauces/toppings on the side, throw in a side salad, or ask questions.

Healthy Fast Food Options



Reduced-Fat Turkey Bacon & Cage-Free Egg White Sandwich 

Protein 17g | Carbohydrate 28g | Fat 5g

Spinach, Feta & Cage-Free Egg White Wrap 

Protein 20g | Carbohydrate 34g | Fat 8g

Egg White Sous Vide Egg Bites (per 2)

Protein 12g | Carbohydrate 11g | Fat 8g

Classic Oatmeal Protein

Protein 5g | Carbohydrate 28g | Fat 3g

Tip- Mix in your own protein powder to improve flavor & bump up the protein.

Chicken & Quinoa Protein Bowl with Black Beans and Greens  

Protein 27g | Carbohydrate 42g | Fat 17g

Chipotle Chicken Wrap

Protein 22g | Carbohydrate 55g | Fat 19g

Greek Yogurt

Brand may depend on location


Dunkin Donuts

Veggie Egg White Sandwich

Protein 17g | Carbohydrate 27g | Fat 5g

Wake Up Wrap Sandwich with Veggies & Egg Whites

Protein 9g | Carbohydrate 15g | Fat 10g

Egg and Cheese on English Muffin

Protein 14g | Carbohydrate 38g | Fat 15g

Ham, Egg, and Cheese on English Muffin

Protein 19g | Carbohydrate 39g | Fat 15g

Glazed Donut

Protein 4g | Carbohydrate 33g | Fat 11g



Steak Salad with Fajita Veggies

Protein 29g | Carbohydrate 44g | Fat 9g

Tip- ask for light beans and light rice or hold both to lower carbs

3 Chicken Tacos with Crispy Corn Shells

Protein 34g | Carbohydrate 39g | Fat 16g

Chicken Burrito Bowl

Protein 44g | Carbohydrate 62g | Fat 15g

Note: with rice, black beans, pico de gallo

Sofritas Burrito Bowl

Protein 20g | Carbohydrate 71g | Fat 18g

Note: with rice black beans, pico de gallo


Use Chipotle’s Nutrition Calculator online to create & customize your own meal. This allows you to add more protein, choose to have 1/2 of the rice, add veggies, include extra guac or take away an item that you don’t love,


Grilled Chicken Sandwich

Protein 28g | Carbohydrate 41g | Fat 6g

Grilled Cool Wrap (no dressing)

Protein 42g | Carbohydrate 29g | Fat 13g

Tip- hold the cheese to lower the fat amount

12 count Grilled Nuggets

Protein 38g | Carbohydrate 4.5g | Fat 2g

Spicy Southwest Salad w/ Grilled Nuggets

Protein 38g | Carbohydrate 39g | Fat 20g

Tip- opt for 2 packets of Jalapeño Salsa to decrease the fat.

Grilled Market Salad w/ Grilled Chicken Filet

Protein 27g | Carbohydrate 16g | Fat 10g

Medium Fruit Cup

Protein 1g | Carbohydrate 15g | Fat 1g

Kale Crunch

Protein 3g | Carbohydrate 8g | Fat 9g


El Pollo Loco

Baja Shrimp Street Taco (no dressing)

Protein 19g | Carbohydrate 39g | Fat 15g

Chicken Avocado Street Taco (no dressing)

Protein 8g | Carbohydrate 15g | Fat 6g

Chicken Black Bean Bowl (no rice)

Protein 31g | Carbohydrate 41g | Fat 11g

Original Pollo Bowl (no rice)

Protein 26g | Carbohydrate 31g | Fat 5g

Chicken and Black Bean Bowl

Protein 33g | Carbohydrate 57g | Fat 12g


Taco Bell

1 Soft Taco

Protein 9g | Carbohydrate 18g | Fat 9g

1 Chicken Soft Taco

Protein 10g | Carbohydrate 16g | Fat 8g

1 Grilled Steak Taco

Protein 12g | Carbohydrate 17g | Fat 10g

Power Menu Bowl

Protein 26g | Carbohydrate 50g | Fat 20g



Oven Roasted Chicken Salad

Protein 17g | Carbohydrate 12g | Fat 3g

Tip- ask for extra chicken to bump up the protein content

Sweet Onion Chicken Teriyaki Salad

Protein 19g | Carbohydrate 32g | Fat 3g

Oven Roasted Chicken Wrap

Protein 38g | Carbohydrate 54g | Fat 11g

6 in Oven Roasted Chicken Sub

Protein 23g | Carbohydrate 40g | Fat 4g

6 in Subway Club Sub

Protein 24g | Carbohydrate 41g | Fat 4g

6 in Roast Beef Sub

Protein 25g | Carbohydrate 40g | Fat 5g



Egg McMuffin

Protein 17g | Carbohydrate 30g | Fat 12g

Southwest Grilled Chicken Salad

Protein 34g | Carbohydrate 34g | Fat 23g

Tip- Hold the Cilantro Lime Glaze & cheese to decrease the fat content.

Artisan Grilled Chicken Sandwich

Protein 34g | Carbohydrate 40g | Fat 15g

Tip- Hold the mayo to lower the fat content.


Protein 13g | Carbohydrate 31g | Fat 8g


Panda Express

String bean Chicken Breast

Protein 14g | Carbohydrate 13g | Fat 9g

Grilled Teriyaki Chicken

Protein 36g | Carbohydrate 8g | Fat 13g

Sweetfire Chicken Breast

Protein 13g | Carbohydrate 47g | Fat 14g

Firecracker Shrimp

Protein 7g | Carbohydrate 11g | Fat 4g

Your attitude and willingness to make things work for you at that moment is half of the battle but remember—the best that you can do is the best that you can do.

You got this!


Want to learn more about how to make healthy choices and customize your diet for YOU? Apply for 1-1 coaching here.

8 Protein Packed Meals

If you are wanting to lose body fat, improve performance or simply be a healthy human being, how much protein you are eating is something that you want to pay attention to. However, protein tends to be something that is difficult to add to the mix of your meals or snacks.

I know that I am always on the hunt for simple and easy high protein meals so I want to share some of my go-to options with you but first I want to tell you “why” you should actually care about how much protein you should eat. Because I don’t know about you but I like to know “why” I am doing something before I do it!

What is protein?

Protein is best known for the role that it plays in muscle growth and recovery. It’s not uncommon to correlate eating protein with working out. Right? However, protein is essential for many other reasons, including contributing to immune function and maintaining fluid balance, hormones, and neurotransmitter production. 

How much protein do you need? 

The acceptable macronutrient distribution range (AMDR) for protein is for it to be 10-35% of your total daily calorie intake, and the RDA is 0.8g/kg. However, this amount is relatively modest, so if you are looking to have a protein goal, then 1.2-2.0g/kg of body weight can be an excellent place to start.

How to include protein into your day

  • Download my list of protein sources and include 1 source in each meal every day.
  • Aim for at least a palm-sized portion in your meals.
  • Look for high protein snacks such as greek yogurt, cottage cheese, or roasted chickpeas. 
  • Try out the meal ideas below! 

Meal Ideas

Protein Oatmeal

1/2 cup oatmeal

3/4 cup egg whites

1/2 cup strawberries

1/4 cup blueberries

1 tbsp nut butter


Egg Scramble

1/3 cup egg whites + 2 eggs

2 slices turkey bacon

2 tbsp chopped mushroom

1 tbsp chopped onion

4 cherry tomatoes

1/2 cup spinach


Steak Salad

3 oz strip steak

1/4 cup black beans

1 cup mixed greens

2 oz tomato

2 oz guacamole

1 oz shredded cheese


Protein Pancakes

1 scoop protein powder

2 eggs

1 banana

1 tbsp nut butter

1/2 cup syrup


Yogurt Parfait

1 cup non-fat Greek yogurt

1/2 cup mixed berries

2 tbsp granola

1 tbsp peanut butter

1 tbsp chia seeds



4 oz 93/7 ground beef

1 whole-wheat bun

1 slice cheese

2 oz tomato

1 oz onion



Tofu Bowl

1/4 cup Banza chickpea rice

4 oz firm tofu

2 oz broccoli

1/2 cup diced red peppers

1 tsp sesame oil

1 tsp low sodium soy sauce


Chicken Tacos

3 corn tortillas

4 oz chicken

1/4 cup bell peppers

1/4 cup shredded cheese

2 tbsp avocado

3 tbsp pico de gallo