High Protein Spicy Tuna Egg Salad

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This doesn’t sound like much..but trust me it’s good, creamy & rich with half the fat and double the protein of regular egg salad. This makes a delicious, filling low-carb meal on it’s own or it would go great on a sandwich! You can increase or decrease the spice based on personal preference.

 

Serves 1-2

Ingredients:

    • 1 whole egg boiled chopped
  • 1 can of tuna (about 140g) shredded
  • 1 cup egg whites seasoned with black pepper and a little salt cooked like a pancake (cooked in a pan sprayed with pam over medium-low heat, flip half way through, don’t brown the egg too much, just enough!) slice into chunks and place in the fridge to chill.
  • 70g ripe avocado chopped into chunks(about 1/3 of a large avocado)
  • 2 tbsp 2% cottage cheese
  • 2 tbsp 0% plain greek yogurt
  • 1 whole Green Onion finely chopped
  • Sriracha Sauce to taste
  • salt/pepper to taste

Directions: 

Sauce:

In a food processor, combine 1/2 the avocado chunks, cottage cheese, greek yogurt, a little salt/pepper and some sriracha sauce to taste and mix until smooth. (If you are lazy like me, you can just mash everything together decently well with a fork, haha).

Putting it together:

In a medium bowl, combine your egg whites & egg. Before adding in the tuna, stir it into the sauce you created and then add the tuna/sauce mixture to the eggs along with the leftover avocado chunks. Mix well and sprinkle with green onion. Give it one last toss and top with additional sriracha sauce as desired. Enjoy!

Nutrition for entire recipe: 16g fat, 10g carbs, 40g protein & 5g fibre

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French Toast Egg Whites

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This is a great way to use of left over batter from my High Protein Crepes recipe! Or you could just make this to eat by itself. It’s super easy and fat-free. The perfect side to a breakfast while cutting ! Enjoy!

Serves 1

Ingredients:

-1/2 cup egg whites

-1/2 cup unsweetened vanilla almond milk (1/3 a cup if you want thicker egg whites)

-1/8 tsp salt

-1/4-1/2 tsp cinnamon

-1/4 tsp vanilla extract

-1 tsp truvia or more to taste!

-1-2 tbsp SF syrup (I used Old Thyme Sugar Free Syrup)

-Cooking oil spray

Directions: Combine all ingredients in a bowl expect the SF syrup. Heat a pan over medium-low heat. Pour in the mixture and scramble well until desired consistency (I prefer these more creamy and not fully cooked!). At the last minute, add in a little of the syrup and scramble a bit more. Pour in a bowl and top with additional cinnamon/syrup as desired. Enjoy!

Nutrition Facts: 88 Calories, 1g fat, 3g carbs, 14g protein, 1g fibre

Homemade 13 Calorie Peanut Chocolate Sauce!

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Do you miss chocolate? Do you miss topping your sundaes and desserts with globs of delicious, sweet chocolately goodness? Do you love peanut butter? Well look no further..I’m here to help you out! (Sorry that sounded like a terrible attempt at an advertisement ploy). But anywhooo, this perfect sauce goes great with any fruit, pancakes, frozen yogurt, oatmeal, greek yogurt, cardboard…basically anything you’d like it to go on! It’s just awesome. So if you love chocolate like me and you secretly eat peanut butter by the spoonful, this one’s for you.

Serves 8:

Ingredients:

-1/4 cup water

-1/4 cup cocoa powder

-1 tbsp PB2 (powdered peanut butter)

-3 tbsp Truvia sweetener(or another sweetener to taste!)

-optional: stevia or splenda to taste(adds a different flavour of sweetness)

-1/8 tsp salt

-1 tsp vanilla extract

 

Directions: Whisk all ingredients in a small small bowl until thick and smooth. Store in the fridge and use as needed! 🙂 Enjoy!

***Peanut Free Option: leave out the PB2 and boil all ingredients for about 3 minutes or until thickened to your liking!***

Nutrition Facts Per Serving: 13 calories, 0.3g fat, 0.3g carbs, 0.8g protein, 1.1g fibre

Coconut Maple Pecan Dessert Quinoa!

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Dessert for dinner anyone? With this recipe it’s so good for you, you can eat it any time of the day! It’s super filling & tastes buttery and delicious…I could eat this again and again! It’s a great meal if you are heading out and won’t be eating again for a while because it’s loaded with fibre and protein. It’s everything we love in a dessert..sweet, creamy, warm…all packed into a perfect serving of what some may call “super food”.

Serves 1-2fr_1333_size880

Ingredients:

-57g (about 1/3 cup) dry quinoa

-2/3 cup water

-1/4 tsp salt

-1/2 tbsp coconut oil

-dash of salt

-1/4 tsp cinnamon

-1/8 tsp vanilla extract

-1/2 tsp(or more to taste) of Truvia Sweetener(My new love, tastes very similar to sugar!)(could possibly sub another sweetener)

-20g raisins (look at the picture for size reference if you don’t have a scale! It’s about 2 tbsp I think)

-5g unsweetened desiccated coconut(could sub unsweetened shredded but I love the texture of the desiccated)(about 1 tbsp if you have no scale)

-1 ounce chopped pecans (again if you don’t have a scale, about 1-2 tbsp chopped)

-1-2 tbsp sugar-free maple syrup (or real maple syrup) (I recommend  Old Thyme Sugar-Free Maple Syrup)

Directions: In a small pot, combine quinoa, water and 1/4 tsp salt. Cover and bring to a boil. Once boiling, reduce to low and simmer for 15 minutes or until quinoa absorbs all water and is fluffy. At this point, keep on the heat and stir in your additional dash of salt, coconut oil, sweetener, vanilla & cinnamon to taste. Then add in your pecans, coconut and raisins. Stir and spoon into a serving bowl. Serve hot with a drizzle of syrup (I like to keep the syrup beside me and add a little at a time as I eat, stirring to combine it.)

Enjoy!!

*Note this recipe is a new fav of mine!*

Nutrition Facts for entire recipe: 494 calories, 23g fat, 59g carbs, 9g fibre, 10g protein 

 

Spicy Sauteed Cabbage & Red Onion “Noodles”

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Hey all! This is a super simple recipe…it makes a great side dish to any dinner. Cabbage has always been one of my fav green veggies to cook and this dish also makes a great meal if you throw in some chopped spicy turkey sausage! The cabbage act as noodles so all you low-carber’s(yes I just made that word up..) out there, this one’s for you!

Serves 1

Ingredients:

-1 cup thinly sliced cabbage(like noodles)

-1/3 cup chopped red onion

-1/2 tbsp olive oil

-1/4 tsp garlic powder

-1/2 tsp paprika(or less to taste)

-1/4 tsp chili powder(again more or less to taste)

-1/8 tsp cayenne pepper

-1/8 tsp cinnamon

-Salt/Pepper to taste

 

Directions: In a small frying pan, heat olive oil over medium-low heat. Once hot, add the onions/cabbage. Add your spices and cook, stirring often for 7-8 minutes or until the cabbage has started to become soft. Serve! Simple as that.

Nutrition Facts: 103 calories, 7g fat, 10g carbs, 1g protein, 3g fibre

60% of daily Vitamin C requirements.

 

 

 

 

Cinnamon Butterscotch Protein Fruit Dip (Dairy-Free)

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Hey all! I have something sweet and delicious to share with you…it felt about time I made a new recipe so without further ado, I introduce you to Cinnamon Butterscotch Protein Fruit Dip. This is definitely perfect for anyone with a sweet tooth. It’s a great way to get kids to eat more fruit! Cool, creamy and refreshing for any hot day. The best part? You can eat this dip and feel good knowing there is no added sugar! Although it sure tastes like there is.

Serving size: 4 tbsp

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Ingredients:
-1 scoop good tasting vanilla protein powder(I use designer whey french vanilla which is perfect)

-1 frozen medium ripe banana (110g)

-1 tbsp Cinnamon Raisin Swirl Butter by PB & Co. (*Note: if this isn’t available near you then you can try subbing with 1 tbsp natural peanut butter and a sprinkle of cinnamon)

-1/2-3/4 tsp sugar-free, fat-free butterscotch pudding mix

-1/8 tsp vanilla extract

-2 tbsp unsweetened vanilla almond milk

-4-5 ice cubes

-enough water to blend( don’t overdo it! just enough to blend!) *You could use  vanilla almond milk for all of the liquid, I just chose not to because I didn’t want the almond taste take over in this recipe*

-1/4 tsp xanthan gum (optional but helps a lot with pudding consistency!)

-1/4 tsp sweetener(optional, it’s already quite sweet on it’s own!) But I used truvia as my sweetener and I gotta say, it’s a new favourite!

Directions: blend together until smooth and pour into a bowl. Eat as is or refrigerate for 20 mins or so to let it set up a bit more. Enjoy! Serve with a side of fresh fruit such as apples, pears, peaches or strawberries.

*NOTE* If you REALLY like this dip, you can actually just eat it on it’s own, it’s so healthy! So if you choose to eat this for breakfast, the entire nutrition facts are listed below as well.

Nutrition Facts for entire recipe: 303 calories, 8g fat, 40g carbs, 22g protein, 4g fibre

Nutrition Facts per serving:  76 calories, 2g fat, 10g carbs, 5.5g protein

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What I ate Today!

Hey guys, sorry I have been gone for a while but again it’s summer and it’s hard to keep up the blog when I’m on vacation! If you didn’t already see, I have posted multiple pictures of the delicious ice cream and other desserts I ate while at my cottage. They were all amazing and it was fine to eat them in moderation since I was getting more exercise at the cottage then I do normally at home. I kept up my workouts as well as biked & went for long walk/runs on the beach almost everyday. I love it there but now that I’m home I’ve bumped up the intensity of my workouts as well as the amount of food I am consuming. I’m ready to go all in again! Care to join me?

Some random eats from today…

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My current favourite breakfast..egg white oats(recipe in index) with warm blueberries, almond butter, crushed almonds, flax, cinnamon, vanilla, salt & a dash of almond milk.
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A snack of Chocolate Chai Tea, red pepper, carrots, 2 kinds of spicy hummus along with additional chili pepper flakes(can never have too much spice!) & scrambled egg whites with dill & other spices. I ended up only eating half of the hummus!
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Lunch was a banana with 3oz. of lemon dijon chicken. This is actually one of my favourite lunches though I typically eat an apple instead of a banana but my Dad stole the last one this morning…

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I also tried this new s’mores Luna bar. I also just tried the chocolate nut brownie one as well but I definitely prefer this one! Reminds me a lot of a typical granola bar but much healthier and with 9g of protein, it keeps you feeling fuller longer!
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For dinner I had this amazing lasagna my Mom makes on occasion, it’s made with cottage cheese(don’t be turned off by this..it’s what makes it awesome), low-fat mozzarella, parmesan & extra-lean ground beef. It’s honestly the best lasagna you will ever taste, haha not being biased or anything. I also ate these perfect cucumber slices as a side with my dinner. They were straight from my garden and tasted amazing! (I didn’t take a picture but I also had a cucumber with my Luna bar as well)
I also had dessert today! I had a little bowl of fresh blueberries and strawberries topped with light cool whip…one of my favourite desserts!..the other? Pudding with cool whip!
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I got my workout in today, it only took me 30 minutes to complete. I worked back & abs, here is just an updated picture of my arm muscles. I plan on working on them more but they are okay for now!
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Breakfast & Dinner Today

Today I had a colourful breakfast and dinner which were just as beautiful to look at as they were delicious to eat!

Breakfast..I had my usual plain greek yogurt mixed with 2 drops of stevia and a little vanilla extract topped with fresh local berries, crushed almonds, and a dash of extra granular sweetener. Served with a drizzle of low-sugar syrup. (Plus, of course, a side of my favourite chocolate chai tea).
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After spending all day in the pool it was nice to have this amazing dinner waiting for us!- with 3 different salads, Mediterranean pasta salad, greek potato & quinoa with toasted sunflower seeds, spinach, tomato etc. with a homemade dressing. I also had the best barbecue chicken made with our favourite KC Masterpiece sauce topped with light miracle whip and a slice of tomato. Oh and delicious hot bean salad as well! This meal was all my Mom’s doing, did I ever mention she’s an even better cook then me?

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Anyways, I hope you are all enjoying your summer! What is your favourite summer time meal? Please share!

My Eats Yesterday…

Hey everyone, so as requested here are my eats for yesterday..I am not very exciting during the week so many of my meals are pretty repetitive. I wasn’t (and am not still) feeling very well towards the end of yesterday so my food choices are a little different then usual. I think I may post again to show you what I eat about 75% of the time(when I am not sick haha) if you would like..?(yes I am pretty boring actually..lol).  But because I took these semi-attractive photos to say the least I thought I might as well go ahead and share yesterdays eats with you. Maybe it will help to give you some alternate ideas to what you’d normally eat too…

Messy Counter..
My counter is never clean when I go to make a smoothie! haha. This one was peanut-butter banana since my freezer is overflowing with ripe frozen bananas. Not sure why I had the stevia out, this smoothie was plenty sweet enough on it’s own.
protein powder
Here’s the protein powder I use for smoothies, I took a picture as I scraped out my last scoop! Love this stuff! I highly recommend it.
banana peanut butter smoothie
And..the final product.
ssaladdd
For lunch I had one of my typical giant salads consisting of a ton of romaine lettuce, red pepper, green pepper, green/red onion, carrots, kidney beans, herbed goat cheese, black forest ham, 1 hard boiled egg, a little salt, pepper, basil & oregano topped with light italian dressing.

Snack Time Protein Bar!
For a snack this is also a bit different for me because I had a new protein bar I bought as a treat. I’d heard they were really good…
snack time protein bar close up
…and they are. Like eating an OH Henry bar! This one was Caramel Chocolate. I also had some usual carrots with 2 types of hummus(supremely spicy/roasted red pepper) and a cup of chia tea plus a cup of water!
Ribs
For dinner(note this is when I started to feel a little sick), I picked at 2 ribs my Mom made, they were good but sadly I could only eat a little.
sBeans I also had only about a spoonful of these amazing beans(again I wish I could have brought myself to eat more!).
smacaroni Lastly I also had a small bowl of my Mom’s delicious macaroni tuna salad.

greek yogurt bar
Later being a little hungry still due to my small dinner I stupidly had a strawberry healthy choice greek yogurt bar. It tasted great! But my stomach wasn’t too pleased with me later!
sBedtime snack
Before bed I usually have a big snack so instead I just had a small piece of my favourite whole wheat toast, some natural peanut butter and banana and a couple strawberries and carrots. Perfect comfort food to me!

So that’s my yesterday in a nutshell! Everything I ate was fit into my macros, although I think I may have eaten slightly less than normal due to my upset stomach. I also was not able to complete my workout but it’s best to listen to your body so I am not going to lose sleep over it..Anyways, hopefully I can share more of my meals with you and include some more exciting foods haha, but that’s it for now! 🙂

~Sam~

Tropical Shrimp Dinner For One!-Recipe

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Oh my gosh guys, this one is a winner. I created this recipe today and I fell in love! This dish is spiced coconut shrimp kabobs over mango/avocado quinoa with a side of lime and homemade tzatziki sauce. Wow, Just like a restaurant menu item! I recently got back from vacation in Turks and Caicos where they are known for their seafood! I missed the delicious flavours I had there and so of course I had to try and re-create them at home. This recipe does just that. Grilled shrimp, coconut, avocado, mango..and more all come together to form the perfect dish to take you back to that vacation atmosphere. Hope you try it out! Take me to the recipe!