I love food. Especially simple, delicious food. Food that I can throw together, pack to take with me on the go, and that can multitask as a meal, snack, or treat.

Protein yogurt is a post workout snack I get REALLY excited about, it's what I eat when I'm trying to control my sweet tooth, and sometimes I even have it twice a day (crazy, I know...).  It is basic, yet the variations are endless! I seriously look forward to eating my Proyo creation from the moment I mix it up and lick the spoon each morning.

Breakfast Protein Yogurt
1 Cup 2% Greek Yogurt
1/2-1 Scoop Protein Powder
1/2 Banana sliced
1/4 Cup Walnuts or Pecans
1 tsp Cinnamon
1 tsp Maple Syrup(optional)
Milk (optional, as needed)

NOTES:
I use various Protein Powders, but always try to purchase those without soy and artificial flavors
I often cut these recipes in half to eat as snacks
If you don't like greek yogurt, use whichever kind you do like
I use PLAIN yogurt, always & forever ;)


What's your favorite PROYO creation?!

Post Workout Protein Yogurt
1 Cup Nonfat Greek Yogurt
1 Scoop Protein Powder
1/4 Cup Blueberries
1/4 Cup Granola (My current fave is Udi's Gluten Free)
Milk (depending on thickness of yogurt/preference)

Protein Yogurt Treat
1 Cup 2% Greek Yogurt
1 Scoop Chocolate Protein Powder
1/4 Cup Shredded Coconut
1-2 Tbsp Dark Chocolate Chips
1-1 tsp Honey (optional)
Milk (optional, as needed)

I love my crustless egg bakes, but today I really wanted a crispy crust to surround all the cheesy egg and veggie goodness. I was inspired by a brown rice crust at E Street Coffee Shop in Encinitas (Go by if you are local! - best customer service and usually someone playing a guitar in the corner <3 )

This recipe is very easy and you can substitute whatever veggies and cheese you love most.

Broccoli Cheddar Quiche with Brown Rice Crust:
2 Cups Brown Rice (cooked)
2 Cups Broccoli (steamed, but not mushy)
     (I used a rice cooker with steamer top to accomplish both the steps above)
1+1/4 Cup shredded cheese
7 Eggs (1 for crust, 6 for quiche)
1/4 Cup Milk
1/8 Cup chopped green onions
Salt, pepper, garlic & onion powder (to taste)

1. Cook rice and broccoli
2. Mix 2 cups brown rice, 1 egg, and 1/4 C cheese and push into pie tin to form crust
3. Bake crust at 450 for 8 minutes of until edges are golden brown
4. Whisk 6 eggs, add broccoli, 1 cup cheese, milk, green onions, and spices.
5. Pour mixture into crust and bake at 375 for 30 minutes
6. Try to let it cool for 10-15 minutes before slicing. Difficult, but it will hold together better!

Enjoy and share your variations!

You've got a few weeks under your belt! (If not, its not too late to start or get back on track!!)

By now shopping, meal planning, and prepping should be getting more familiar and kind of fun!  Below are some ideas to freshen up you meal plan.  Again, please mix and match as needed.

And remember the 90/10% rule. If you splurge, don't let it ruin your day. Get back on track and eat those veggies :)

Day 1
Breakfast-
1 Cup Cooked Oatmeal 
1/2 Banana
1 T peanut butter

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Water
    1/2 C berries

Lunch-
Mixed Salad: Mixed greens, avocado, tomato, beans or lentils, sweet potato, 1/2 C rice (optional)
Top a squeeze of lime and salsa

Dinner-
Chicken Pizza: 1 Ezekiel tortilla topped with 1/3 C cheese, 3 oz cooked chicken, and toppings of choice (olives, onions, tomatoes, artichokes, etc) BAKE AT 400 until cheese is melted
Side Salad: 2 C mixed greens, 1 C veggies, 1 T vinaigrette

Day 2
Breakfast-
2 eggs over easy on a plate of spinach, tomatoes, and 1/2 avocado. Sprinkle with cheese

Snack-
Carrots or celery sticks
2 T almond butter

Lunch- 
Salmon Salad:
Mix 1 can of Salmon, 1/2 C chopped celery, mustard, mayo (made with olive oil, minimal) or greek yogurt, salt & pepper
3 C mixed greens & 1/2 C cherry tomatoes

Dinner-
BBQ night:
     Grilled chicken & veggie kebabs - cut your favorite veggies and chicken into small portions and place on skewers (keep meat and veggies separate as cooking time may differ)
 My faves: bell peppers, onions, zucchini, mushrooms, pineapple
**Treat: Cut a peach in half and throw that on the grill too...amazing!
   
     
Day 3:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
Shredded cheese
1/4 Cup fresh salsa

Snack-
String Cheese
Handful raw almonds

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Taco Salad:
     Ground turkey or beef with taco seasoning
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil or fresh salsa

Day 4:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1/4 shredded coconut
1 Tablespoon chopped nuts
Cinnamon

Snack-
Cucumbers and hummus

Lunch-
Quinoa Salad- 2 C mixed greens, 1/2 C cooked quinoa, cucumbers, tomatoes, parsley, and feta cheese
Top with balsamic vinegar and olive oil

Dinner-
5 oz Salmon (frozen or fresh, aim for wild caught)
1 Baked Sweet Potato
1 Cup steamed broccoli

Day 5:
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup chopped apples
Cinnamon

Snack-
Sliced bell peppers and baby carrots

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Chicken, broccoli, & pineapple stir fry
1/2-3/4 Cup Rice
Soy sauce in moderation

Day 6:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
1 C Greek Yogurt
1 T raw honey

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
Burger Salad:
     Ground beef or turkey burger (cheese optional)
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil

Day 7:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
1 C pumpkin puree
1/2 frozen berries
1 T raw honey

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
BBQ night:
     Grilled shrimp
     Steamed cauliflower & carrots
     1/2 C rice  

Meal Plan - mix and match or follow right along. You decide what time you want your snack.

Aim for 90/10...follow the plan 90% of the time. No need to quit if you splurge 10%!


Day 1
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup Fresh Fruit
Cinnamon (optional)

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Milk or Water

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Chicken (5 oz) & Veggie Stir Fry
    (Bell peppers, onions, carrots, broccoli)
1/2-3/4 Cup Rice

Day 2
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
Sliced red peppers, carrots, and/or cucumbers 
    1/4 Cup Hummus 

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
BBQ night:
     Grilled chicken or fish with lemon pepper
     Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato...
     1/2-3/4 Cup Quinoa (cooks similar to rice)     
     
Day 3:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
String Cheese

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Taco Salad:
     Ground turkey or beef with taco seasoning
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil or fresh salsa

Day 4:
Breakfast-
1 Slice Ezekiel bread
2 Tablespoons almond or peanut butter

Snack-
1 Cup Greek Yogurt
1/2 Scoop Protein
2 Tablespoons shredded coconut or 1/2 banana
Cinnamon

Lunch-
Grilled Chicken Salad

Dinner-
5 oz Salmon (frozen or fresh, aim for wild caught)
1 Baked Sweet Potato
1 Cup steamed broccoli

Day 5:
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup chopped apples
Cinnamon

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Milk or Water

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Lean beef & broccoli stir fry
1/2-3/4 Cup Rice
Soy sauce in moderation

Day 6:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
String Cheese

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Burger Salad:
     Ground beef or turkey burger (cheese optional)
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil

Day 7:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
Banana
2 Tablespoons almond butter

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
BBQ night:
     Grilled chicken with Montreal seasoning or similar
     Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato...
     1/2-3/4 Cup Quinoa (cooks similar to rice)     

PLEASE LEAVE FEEDBACK SO I CAN IMPROVE FOR THE WEEKS TO COME!!

Trying to eat healthier, but still need on the go options? Want to lose your muffin top, while still eating muffins? Then this recipe is for you!

Rise and Shine Muffin Recipe
1/2 C Almond Flour
1/2 C Gluten free flour mix 
1 Scoop Vanilla Protein Powder
1 C rolled oats 
1/2 Brown Sugar or honey
1/2 t Baking Soda 
1/2 t Baking Powder
1/2 t Salt
1/2 t Nutmeg
1 t cinnamon
1/2 C raisins
3 T oil (olive or coconut)
2 Eggs
1/3 C Milk (of your choice) 
3 Carrots, Shredded
1 Banana, Ripe & Mashed
1/4 C Walnuts, chopped

1. Mix wet ingredients in one bowl
2. Mix dry ingredients in another.
3. Mix everything together and pour into muffin cups.
4. Bake at 400 degrees for 25 minutes

Sometimes I like to hear myself talk....and this morning has been one of those times.  I'm pretty sure I said "yum" or some variation of "mmmm" in the double digits while eating these pancakes and giggling like a child.

Moving on to why you are reading this blog.  Delicious pancakes that taste like pumpkin pie without being full of sugar and flour.  

Paleo Pumpkin Pie Pancakes!!
1/2 C  Almond Flour
2 T     Coconut flour
2 T     Vanilla protein powder
1/2 T  Cinammon
1 t      Pumpkin pie spice or allspice
1/8 t   Salt (pinch)
1/2 C  Pumpkin puree
3        Eggs
2 T     Honey
1/2 t   Vanilla
Coconut oil for cooking
Coconut milk (optional-add if batter seems too thick)
Maple syrup

1. Heat griddle to medium, grease with coconut oil
2. Whisk together dry ingredients
3. Whisk together wet ingredients and then mix into dry
3. Add splash of milk if needed
4. Pour batter onto griddle and shape into pancake
5. Cook approx 4 minutes, flip and cook 2 minutes or until golden brown

Variations: I have mixed bananas and walnuts into the batter as well as using them as topping.  Both are amazing!  And if you are a coconut lover, go ahead and sprinkle some on top or in the batter.  You really can't go wrong with coconut!

I've had requests to share my typical daily diet and snack/meal ideas, so here goes....

Breakfast:
*2-3 eggs scrambled with veggies or over easy over spinach
      - on less busy mornings I'll add bacon and potatoes
*PLAIN Greek yogurt - add fruit, nuts, flax seeds, or cinnamon 
      (oatmeal is also an option if you are non-dairy, but yogurt is my preference)
*Green smoothie - spinach, kale, banana, water, ginger, protein powder
Coffee or green tea  - black or with a splash of half&half or coconut oil

Don't forget to drink water!

Lunch:
*Build a salad! Start with spinach, kale, or spring mix and add your favorite veggies, fruit, nuts, and cheese
*My favorite is Spinach, strawberries, almonds or walnuts, feta cheese, and balsamic (even boyfriends, husbands, and kids like it!)
- add chicken, turkey, or fish if you please
*Make extra portions of the dinners below and pack for lunch

Water, water, water

Dinner:
*Salmon, sweet potatoes, steamed broccoli
*Burger with sauteed veggies over salad 
*Chicken or beef and veggie kabobs. Bell peppers, onions, mushrooms, zucchini, anything else you like... 

Snacks:
Red bell pepper and carrots with hummus
Almonds, pistachios
Lara bars (don't go crazy and eat these all the time, but they are great for a sweet tooth attack ;) )

Dessert!
Dark chocolate (aim for at least 60%)
Ice cream (find a brand with minimal ingredients like hagaan dazs chocolate peanut butter)
Homemade sweets made with almond or coconut flour