Monthly Archives: January 2015

Lemon Garlic Crockpot Shredded Chicken


Sick of plain old chicken breast!? Try this amped up lemon chicken!

•8-10 thinly sliced boneless chicken breasts OR 6 regular chicken breast
•1/2c reduced sodium chicken stock
•1 whole lemon (juice and zest)
•1TBS lemon garlic Flavor God seasoning
• 2TBS Dijon mustard

Personally I browned one side of my chicken on a grill pan first but you can just throw it all in the crockpot to start. Place everything but the mustard in the crockpot. I cooked my chicken in the crockpot for 1 hour on high (I used the thin chicken breasts) if you use the regular ones you may have to cook longer. Once your chicken is cooked, place it in a stand mixer and add the Dijon mustard and one TBS of lemon juice. Mix until shredded and you’re done! This is such a nice alternative to just plain chicken breasts!


Chai Protein Pancakes


2 egg whites
1/4 banana
1tsp vanilla
1TBS plain Greek yogurt
1/4tsp cinnamon
1/8tsp cardamom
1/8tsp ground clove
1 package of Splenda
1 scoop cinnamon swirl protein powder (use vanilla if that’s what you have)

I use a magic bullet to blend everything together. This makes about 6 pancakes 🙂

Healthy (Not) Fried Rice


1TBS sesame oil
2 pouches of Uncle Ben’s ready brown rice
3 egg whites
1 whole egg
1 peeled carrot
1/2c shelled edemame
2TBS low sodium soy
2TBS seasoned rice vinegar

Dice carrots to small pieces. Cook in sesame oil over medium heat until desired softness. Take out of pan and let rest. Cook 3 egg whites and one whole egg in the pan (use Pam spray if you need to) let cook for a minute then chop it up in the pan while cooking. Add cooked brown rice, soy, vinegar and edemame. Add carrots back in and you’re done! I like more vinegar so I added more. Add onions if desired, I just didn’t have any at home 🙂

Add chili flakes if you want some spice!
Add chicken or steak for extra protein!!!

Nutrition per serving:
(Makes 4 servings)

Calories: 342
Fat: 13g
Carb: 47g
Protein: 13g
Sodium: 438mg
Sugar: 4g

Remember, your daily nutrition should consist of 45-65% carbs!!!

Pan Roasted Brussel Sprouts


I never used to like Brussel sprouts but here I am loving them! Here’s a quick and easy way to make them!

3tbs EVOO
1-2 cloves of chopped garlic
1-2c halved Brussel sprouts
2 thin slices of low sodium ham
1/2c canned or frozen corn (rinse first if canned)
Zest and juice of one whole lemon
Sea salt or kosher salt

Chop your ham into small pieces and brown in a separate pan. Heat up your evoo in a large pan and add the Brussel sprouts. Cook on high for about 3 minutes. Add your garlic and browned ham. Cook your corn in pan that the ham was in until it’s roasted. Add your lemon juice and zest and corn to the sprouts and ham. Cook on low for a few minutes and You’re done! Salt as needed

I had already pan roasted my zucchini so I added that also.

Add a squeeze of fresh lemon and Serve by itself, over a salad, brown rice, or quinoa. SO GOOD! (You can also add avocado for a rich, buttery taste!)

Mallory’s Easiest “Clean” Spaghetti Sauce

1/2 onion
2 cloves of garlic
1tsp oregano, basil, garlic powder
Sea salt or kosher salt
2-3 Roma tomatoes
1 can no salt tomato sauce
2 can no salt diced tomatoes
1 package of ground chicken breast

Sweat onions and garlic in a pan with EVOO. Cut up two fresh Roma tomatoes and adit to the onions and garlic for about 5 minutes and cover the top. Add in 1tsp of dried oregano, basil, and garlic powder. Add sea salt as you go for flavor. Then add in a can of no salt diced tomatoes and tomato sauce. Brown ground chicken or turkey in a pan. Combine both and let flavors combine together for about 20-30 minutes on lowest heat. Use as sauce on your spaghetti squash or whole wheat pasta! 🍅🍝


Mean Green Smoothie!


Tastes so fresh!

1/2 banana (almost unripe)
Handful of baby spinach
1/2 green or yellow apple
1/4c cold water OR coconut water
1/2 scoop vanilla protein (optional)
Mint leaves (optional)
Ice & blend!

There are many ways to customize this recipe just for you! Enjoy 🙂

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