As many of you know I have taken on a new booty and ab program that calls for some timed nutrition which is AMAZING! It is was also really different from what I was doing and I found that prep was the KEY to being successful with the program. 

Naturally, when I learned I would need to eat a combo of  Protein ( red) Carb (yellow) and veggie ( a green) in the am I got to work on thinking what can I do to make this something OTHER than eggs. Because that will get old for me REAL quick.. am I right or what !?!?!?!? I need variety in my life and I NEED to love my food. This one hit the spot for a fast, easy portable meal that eats like a snack! 

This muffin is not sweet like you would expect for a typical muffin. SO if you are not used to eating clean I would add 3 Tablespoons of 100% pure maple syrup to this recipe and work you way down as your taste buds change! 

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Makes 12 Muffins - 3 muffins is 1 serving

For my peeps following my meal plan, this is 1 Yellow, 1 Green, 1 Red 1 teaspoon ( to learn more about my meal plan and to join our accountability group apply here


  • 1 cup quick oats
  • a rounded 1/2 tsp of salt of half tsp with a heavy pinch added ( do not skip this) 
  • 1 teaspoon cinnamon 
  • 1 1/2 teaspoon pumpkin pie spice
  • 2 packets of stevia
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon of pure vanilla extract
  • 2 eggs
  • 1 cup plain greek yogurt. ( if you like a sweeter muffin you can use Okioks Triple Zero vanilla yogurt) 
  • 1 cup of pumpkin puree


  1.  Preheat oven 350
  2. Line a muffin pan with silicone liners ( these were perfect and no sticking, or spray pan)
  3. Place oats in blender or food processor and blend until it resembles a flour
  4. Add the rest of the ingredients blend until smooth 
  5. distribute the batter evenly in muffin pan
  6. Bake for about 20 min
  7. enjoy!  I serve these slightly warmed with a teaspoon of butter

Raspberry Lemon Greek Pops

I have been so ON POINT with my nutrition but I knew it was comming, my cycle! Yep I am not ashamed to talk about this! I LITERALLY NEED something sweet during this time and I am right in the middle of a 3 week rapids results program and I do not want to ruin my results with some bad choices just because of a hormone spike! 

So I went searching and found this recipe that I adapted to fit my needs and I had one of these suckers at 4:00 in the afternoon walking out to get the kids off the bus! I was a happy lady! It's no chocoalte but its yummy, sweet and got the job done... and MEAL PLAN APPROVED. YEP 

If following the Portion fix - 1 pop is 1/2  red 1/4 purple makes 4-6 pops


  • 2 Cups Okios vanilla Greek yogurt 
  • 1 lemon zested and juiced
  • 1 cup fresh raspberries
  • 1 packet stevia
  • 2 tablespoons of water 
  • popsicle molds 


  1.  Blend raspberries with water, lemon juice, and zest plus the stevia until it is a puree 
  2. Place the Greek yogurt in a bowl and add the raspberry mixture and swirl it around not fully combining it. 
  3. Pour mixture into molds, freeze for al least 2 hours or overnight! 

Guiltless Cookie Dough Dip

Are you kidding me! YES, Yes I want to eat cookie dough dip and not feel completely guilty and gross after! Oh and it's a bonus because I get to keep my abs after eating this! They say abs are made in the kitchen, let me tell you from my own experience this is 100% true! you can NOT outwork a poor diet. You can slay the gym all day and eat crap to get nowhere. 

But ladies!!!! we still need chocolate, we still need cookie dough! 

Well, here you go! You are welcome! 

I eat mine with sliced apples or when I am feeling really naughty my finger or a spoon if I am feeling civilized and the children are watching me ha! 

PS- DO NOT judge the ingredients or the process until you have tried it, if you X out and don't try this, you and your taste buds and waistline will be sorry!

Time - 10 min  Container- 1 blue container 2 teaspoons 


  • 1 15 oz can of Garbanzo beans with the skin pinched off. ( see note below)
  • 1/4 cup nut butter of choice 
  • 2 tablespoons 100% pure Maple syrup
  • 1/2 Tablespoon of Vanilla
  • 1 Tbs Water
  • scant 1/4 tsp salt
  • 1/4 cup dark chocolate chunks or chips preferably 70% cocoa


  1.  Blend all ingredients except the chocolate chips in food processor until smooth! 
  2.  Stir in chocolate chips and enjoy! 

Serve with apple slices for an amazing snack! The kids love this too with some graham crackers!

* If you pinch the garbanzo beans the skin comes off and leaves a VERY smooth and creamy cookie dough dip. If you are in a hurry and you need to skip this it is still very good just has a bit more texture to it but added fiber! 

Almond Butter Banana Oat Bars

I have been on the hunt for a good on the go bar in the mornings when life gets crazy and this one is a winner, trust me I have tried many. This one takes the cake! 

Yields 6 bars Containers 1 bar = 1 Yellow 1/2 Purple 2 teaspoons 


  • 1 1/2 cups quick oats
  • 1/4 cup almond meal/flour
  • 1/4 cup coconut flour 
  • 1/2 tablespoon Cinnamon
  • 1 tsp salt
  • 1/4 cup vanilla protein powder ( sweetened with stevia) this can be omitted if you do not have any it is just for flavor and a bit of Protein
  • 2 teaspoons vanilla
  • 2 ripe bananas  
  • 1/2 cup applesauce
  • 2 tablespoons of PB or Almond butter 


  1. Preheat oven to 350 degrees,  spray 8X8 dish with coconut oil or olive oil spray.
  2. In a small bowl mix oats, salt, cinnamon, flax and almond meal along with protein powder if using, set aside
  3. In a bigger bowl combine mashed banana, applesauce, Almond butter or PB and vanilla mix until combined. 
  4. Combine wet and dry ingredients and mix until combined, pour into baking dish
  5. Bake for about 25 min or until firm and toothpick comes out dry
  6. Allow to cool for about 10 min, cut into 6 even bars wrapping them in parchment paper after completely cooled. Store in fridge.
  7. When ready to eat heat for 20-30 seconds and slather almond butter on top and enjoy!

These can also be enjoyed cold but I love them a bit warm which helps the almond butter to melt over in nicely! These are an amazing quick go to! Recipe adapted from Joy Food Sunshine. 

Pecan Crusted Strawberry Cheesecake Bites

I was making up a new recipe for a clean eating Strawberry Popsicle when I realized these were 21 day fix approved! I quickly took the rest of the blended goodness and turned it into this amazing little treat! This recipe was adapted from 100 days of real food. 

The Pecan Crust is Salty and Nutty the perfect combination to the creamy Strawberry filling! 

The Pecan Crust is Salty and Nutty the perfect combination to the creamy Strawberry filling! 

If you like you could always turn these into a Popsicle too! I left the pecan mixture off for the kids becasue Colin is so picky he would have turned his nose up in  a second if he saw those nuts! Thank goodness for 1 good eater! 

The kids gobbled up the pops for an easy afternoon snack, I loved that these were easily made in the blender with no fuss! I think if you used Oikos Tripple Zero Greek Yogurt you could reduce the Maple Syrup to 1/4 cup or even just 2 tablespoons depending on your preference. I will try this and update the blog when I do! With spring right around the corner, I am sure I'll be whipping these up more often! 

Makes 12 Bites  Time: 10 Minutes  Serving 1 Bite is 1 Blue container 1 tsp


  • 1 cup plain greek yogurt 
  • 8 oz cream cheese ( full fat or 2% not Fat-Free)
  • 1 cup Frozen Strawberries
  • 1/3 cup Pure Maple Syrup
  • 1 Teaspoon of Vanilla
  • 1/2 cup Pecans
  • 3 tablespoons melted salt-free real butter 
  • 1/4 tsp salt
  • 12 silicone muffin liners 


  1. Blend the first 5 ingredients in a blender or a food processor until smooth
  2. Pulse the remaining ingredients in the food processor until it forms a crumbly mixture
  3. Press about 1 tablespoon of Pecan mixture into the muffin liner 
  4. Pour strawberry mixture into muffin cups until 3/4 full
  5. Top with additional nuts and place in freezer about 3-4 hours until frozen
  6. Take out of freezer and eat right away or allow it to sit for 5 min to get a bit softer and creamier! 
  7. Enjoy & Share