Pumpkin Protein Bites

Fall is official upon us and these protein energy bites will help you get pumpkin fix and satisfy your sweet tooth!


  • 3 scoops protein (using Syntha-6 Vanilla Ice Cream)
  • 1/3 cup almond flour
  • 1/2 cup canned pumpkin puree
  • 1/2 cup graham crackers crumbs
  • 2 tbsp Trader Joe’s Organic Flaxseed Meal
  • 1 tbsp cinnamon
  • 2 tbsp maple syrup
  • 1 pinch salt


  1. Set aside 1/4 cup graham cracker crumbs on a flat plate for later.
  2. Mix all remaining ingredients together in a medium sized bowl.
  3. Cover bowl and refrigerate for 1 hour.
  4. Scoop out a tablespoon of the mixture and roll into 1 inch to 1 1/2 inch balls. Then roll balls into the remaining graham cracker crumbs to cover.

Makes 16 bites
Nutritional Facts per bite:
Calories: 80
Carbs: 9g
Protein: 5g
Fat: 3g

Stuffed Portobello Mushrooms

Let’s be honest, nothing beats pizza, but Stuffed Portobello Mushrooms are a close (healthy) second! This recipe is also Keto friendly and gluten-free!

2 large Portobello mushrooms
1/4 cup Rao’s Homemade marina sauce
1/4 cup fat-free shredded mozzarella cheese
1/2 tbsp olive oil
1 cup arugula
1 crushed garlic clove
4 slices of organic turkey (cut into small squares)
1/8 cup chopped onion
Fresh basil and chili flakes (optional)

Before filling portobello mushrooms, it is important to cook them through and remove some of their excess moisture.


  1. Preheat oven to 450 degrees Fahrenheit. Place mushrooms stem side up on a baking sheet and roast for 20 to 25 minutes depending on size. If any moisture collects in the mushroom caps, carefully drain and discard.
  2. In a small sized pan, heat olive oil and sauté chopped onions and garlic. Cook for 1-2 minutes and then add minced turkey. Cook until golden brown and then add arugula.
  3. Reduce the oven temperature to 425 degrees Fahrenheit.
  4. Distribute the roasted mushrooms, stem side up, on the sheet pan. Fill each mushroom with a large spoonful of marinara sauce. Add the sautéed onions, turkey, and arugula evenly among the mushrooms, spooning it on top of the sauce. Sprinkle with shredded mozzarella cheese.
  5. Bake at 425 degrees for 10 to 15 minutes. Top with fresh basil and chili flakes. Serve immediately.

Nutritional Facts for 2 stuffed mushrooms:
Calories: 305
Carbs: 15g
Protein: 37g
Fat: 10g

Cauliflower & Potato Mash (V)

This recipe is vegan and paleo friendly. Cauliflower is so versatile now days, from pizza crust to fried rice. It’s low on calories and high in fiber which is why I add it to my mashed potatoes. If you love mashed potatoes like I do, but don’t want to go over board with calories and carbs, you’ve come to the right place!

1lb 8oz small potatoes of choice (I’m using Dutch Yellow baby potatoes)
1 cauliflower head
2 tbsp vegan “butter” spread
1 tbsp sea salt
1 tbsp ground black pepper
2 crushed garlic cloves

Vegan “Butter”, the one I’m using is also soy free
For this recipe, I’m using crushed garlic cubes


  1. Cut cauliflower head into smaller pieces.
  2. Boil potatoes and cauliflower in two separate cooking pots. Cook until tender. 10-12 minutes for cauliflower and 17-20 minutes for potatoes.
  3. Drain and immediatley transfer potatoes and cauliflower in to a large bowl. If you have a large mixer, you can use the flat beater attachment to mash ingredients. If not, use a potato masher.
  4. While mashing potatoes and cauliflower, add butter spread, salt, garlic, and ground pepper.
  5. Mix until all ingredients are well combined. Serve.

Serving size: 6
Nutrition Facts per serving:
Calories: 150
Carbs: 29g
Protein: 4g
Fat: 4g

Chicken & Brown Rice Bibimbap

This recipe is a healthier option to the typical Korean Bibimbap. I like to use ground chicken because it’s high in protein but less fatty than beef. I also cook the meat with a reduced amount of soy sauce and brown sugar to cut down on the calories and sodium. Since brown rice is a good source of carbs, I like making this meal on my training days.

1 lb. ground chicken
2 tbsp avocado oil
1 tbsp sesame seeds
1 cup brown rice
1 carrot
1 cucumber
1 egg per serving
Seasoning for chicken:
2 garlic cloves, minced
1/4 cup of reduced-sodium soy sauce
1 tsp of salt
1 tsp onion powder
1 tsp ground black pepper
2 tbsp of brown sugar


  1. Cook brown rice and prepare the rest of the bowl ingredients as the rice cooks.
  2. In a small bowl combine all seasoning ingredients for chicken, stir well and set aside.
  3. Add sesame oil and ground chicken to a large skillet over medium heat. Break into crumbles. As the meat cooks add seasoning, stirring everything as needed until the meat is fully coated in sauce and cooked. Turn heat off and set aside.
  4. Fry an egg on the bowls you plan on eating immediately. If meal prepping, cook the egg fresh each day.

Build the bowls by first adding 1/3 cup cooked rice to the bowl, 1/3 of the ground chicken, some sliced cucumber, shredded carrots, and cooked egg. Sprinkle sesame seeds over top.

Makes 3 servings
Nutritional Facts per bowl:
400 calories
Carbs: 23g
Protein: 30g
Fat: 21g