Bullet Proof Coffee

So this fitgirl has been going through some things lately and my diet has gotten out of control. A few days ago, I started back on my usual low carb, high fat, high protein diet (LCHFP). 

One of the key factors in weight loss is staying full so you can reduce the amount of unhealthy snacking that tempts you throughout the day. This high fat and protein coffee gives you a nice kick of energy in the morning and keeps me full for up to 4 hours. 


1 mug of hot coffee

2 scoops of Kashi Go Lean Vegan Protein (I like chocolate… it’s $20 on Amazon!)

1.5 TBS Kerrygold Grassfed Irish Cream Butter (gold package at Walmart… sometimes Aldi and SAM’s may have it too.)

What to do:

Brew your coffee and place in blender with butter and protein, blend and enjoy! 

There are a couple variations you can use seasonally to achieve different flavors… sometimes I like to add a sprinkle of cinnamon or a little scoop of pumpkin in the fall for a PSL. What are your favorite Bulletproof Recipes? 


Guilt Free Pancakes

Yes, there really is such a thing and I figured out the recipe!! 


1/2 cup almond flour
1/2 cup coconut flour

2/3 cup of any starch (corn, potato, tapioca)

2 tsp xanthan gum

1/2 cup powdered sugar or some form of sugar substitute

2 tsp bloomed chia seeds

2 Tbs ground flax seed

1 Tbs baking powder 

2 tsp baking soda 

1 tsp salt 

2 eggs 

1 Tbs vanilla extract 

3 Tbs melted coconut oil 

3-4 cups of any type of milk (I used skim bc that’s what we had) 
What to do:
Because of the nature of the ingredients in this recipe it’s really important to blend everything as follows…
1. Put the chia seeds in a cup and add about 1/4 cup of water. Set aside stirring occasionally to let the seeds bloom. 
2. In a large bowl, mix all dry ingredients including flax seeds. 
3. In small bowl mix wet ingredients except coconut oil. Add in bloomed chia seeds. 
4. Add wet ingredients to dry and after thoroughly mixing, add coconut oil and stir until well blended. You may find that the mixture is a bit too thick for pancake batter consistency, so add a little milk as needed. 

5. Using a metal pan, spray with cooking spray and make sure to respray In between each pancake or they will stick to the pan and become a mess. Before you flip, you have to make sure you’ve lifted the entire pancake from the pan on all edges. 

6. Serve with a sprinkle of stevia or agave nectar and fresh fruit, and enjoy! 
Yields roughly 14 pancakes

Recipes | Paleo Chocolate with Walnuts 

“You really eat weird food.” I get that comment all the time from people who observe how I remake popular dishes in a healthier way. I simply like to use what’s from the earth to make my food – I don’t prefer to eat a ton of processed, chemical-laden foods. I’ve been on a bit of a binge with eating this week since I started lifting again post-race and it sparked me to figure out how to make a paleo version of dark chocolate. I made mine with walnuts… You can read about walnuts here.

For the sake of ease, all of the ingredients I used can be purchased at your local Aldi (save the vanilla… That was a special Walmart purchase). 

It’s super easy and can be done in about 5 minutes plus chill time. 


3/4 cup coconut oil

3 Tbs. honey

3/4 cup baking cocoa

1 tsp. Vanilla 

Walnuts (optional)

What to do: 

In a microwaveable bowl, combine oil, honey and vanilla. Microwave approximately 30 seconds and then stir until all the oil has melted and is smooth. Add baking cocoa, stir until smooth. 

Spray a glass pie plate with cooking spray. Add walnuts to the bottom if you so choose. 

Then pour chocolate mixture over top and chill for about one hour in the refrigerator until hard. 

In the comments below, tell me your favorite version of this recipe! 


Recipes | Breakfast Frittata 

This morning I had a dear friend over for brunch and decided to try my hand at making a frittata. So worth it! This recipe would be perfect paired with orange juice (or a mimosa if you’re feeling fancy). 


8 eggs

1 zucchini sliced

1 sweet potato peeled and sliced

Half bunch of green onions chopped

2 cloves of garlic

1 avocado peeled and cubed

1 package of turkey bacon cooked and chopped 

Olive oil

Cooking spray

Feta cheese crumbles 

13×9 glass baking dish

What to Do:

– Start by making the turkey bacon (I made mine ahead the day before and then used scissors to cut it up into pieces)

– Cut all veggies and put sweet potato on to boil not the stove until soft. Then drain. 

– In a metal skillet, add olive oil, crush garlic and green onions. Sauté for 5 minutes then add zucchini and avocado. Cook until veggies are done. 

– In a bowl wisk eggs until blended well. Pour into sprayed 13×9. Add bacon and veggies to pan and stir. Top with feta, salt and pepper. 

– Bake at 400 degrees for 15 minutes then broil for 5 until top becomes golden brown. 

– Remove from oven and let stand 2 minutes before cutting. Makes 4-6 servings.


Recipes | Spaghetti Squash Pizza Bake

Two of my favorite weekend indulgences are pizza and red wine. After hitting the gym and grocery shopping yesterday before practice, I didn’t have time for anything but a shake. Practice was fun – freezing – but fun. When I got home I was STARVING. I wanted to pick up that phone and order pizza so badly but in an effort to not totally negate my gym trip I opted for one of my favorite alternatives… Spaghetti squash. This dish has gone over well with kids and men alike as well as with some of my most fit-conscious girlfriends. Because it is YUMMY!


1 small/medium spaghetti squash

Ball of fresh mozzarella

1 jar of pizza sauce

1 package of pepperoni

Cooking spray

Metal baking sheet

Aluminum foil


Glass baking dish

Salt and pepper

Glass of Carnivor Red Wine for the cook 🙂

What to do:

– Start by cutting your squash in half and deseed it. Sprinkle with salt and pepper and place it open face down on top of the metal baking sheet covered with sprayed aluminum foil. Bake in oven on 400 for 25 minutes. Take out and let set for 2 minutes then with a fork, gently destring the squash using a scraping motion. What you get should look like this:

– Spray the bottom of the baking dish with cooking spray, then add half of the stringed spaghetti quash. Top with a layer or pizza sauce, pepperoni, and some of the mozzarella. Then layer the rest of the squash on top and repeat sauce, pepperoni and mozzarella.

– Return to oven on 400 until mozzarella looks soft and glossy, then broil for last 5 minutes and remove from oven.

– Let stand 5 minutes then you can cut into your deliciousness.


Recipes | Talapia Dinner

It seems like many people I know have had a bad experience with talapia fish. All I’m saying is that you should try making it like this before deciding to never eat it again (it won’t let you down!)


– 2 fresh talapia filets (or thawed if frozen)

– 1 clove of garlic thinly chopped or minced in a press

– olive oil

– juice from one lime

– dried basil flakes

– Himalayan pink salt

– lemon pepper

– 2 Tbs. grass fed butter

What to do:

– Preheat oven to 375.

– Spray glass baking dish with non-stick cooking spray. Place both fish filets in dish.

– Sprinkle each fish with lime juice and olive oil, then top with garlic, salt, pepper, and basil.

– Cook for 10 minutes, then top each filet with a tablespoon of butter, return to oven and cook 10-15 more minutes until fish is flakey and cooked all the way through.

I like to serve mine with a sweet potato and spaghetti squash, but you can get really creative with sides… I may try roasted Brussel sprouts next time!


Recipes |Peanut Butter Protein Balls 

If your schedule is anything like mine, you hardly have enough time to let your Keurig heat up in the morning let alone time to stop and eat breakfast. I have a delicious on-the- go solution that will keep you full and give you energy all morning long! I got the idea from my nanny mom and then adapted the recipe to my liking.


– 1/2 cup uncooked quinoa

– 1 cup creamy peanut butter

– 1/4 cup coconut flour

– 1/4 cup coconut oil

– 1/4 cup coconut sugar (or light brown cane sugar depending on what you prefer)

– 1/2 cup flaked coconut

– pinch of salt

What to do:

– Start by cooking quinoa. When it has been cooked, remove from heat and add melted coconut oil and coconut sugar. Spread out on a cookie sheet lined with parchment paper and bake in oven at 400 for about 20 minutes occasionally stirring. Broil for 5 minutes (or until golden brown and toasted).

– Mix peanut butter, flour, salt, coconut flakes and quinoa together in a bowl until completely incorporated adding additional flour and sugar as needed to shiver desired consistency. (I prefer consistency that is a little more wet than if you were making a pie crust.)

– Roll balls that are approximately 1 inch in diameter and store in an airtight container. They keep on the counter or refrigerated for about a week.