Healthy Carrot Cake Muffin - Meal Prep Perfect!

For those of you who follow my Journey on Social media you know I have been though a double mastectomy in January and just last week had my exchange surgery. Between doctors appointments and my body healing I have not been cooking as many dinners or in the kitchen as much!

ENTER - These bad boys!

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I really had to dig into meal prep, which I always have done and believed in BUT this time it was a whole new level of needed to be prepared. Before my big Mastectomy I prepped 3 weeks of dinners and breakfasts for myself and my family. WHY? Because I KNEW my body would need healty food for my recovery, I also know my husband can not provide that. His idea of taking care of dinner is a super overcooked piece of meat on the grill in the summer with no sides or take out. His only saving grace is a grilled cheese HA!

SO I became real good an prepping and freezing stuff, if you a a busy woman you need prep in your life too! PRO TIP it is a G A M E - C H A N G E R for your health of not only yourself but your family, it saves money and reduces stress of what the heck are we gonna eat. These make a great snack on the go as part of your or your kids breakfast or afterschool snack, also GREAT source of energy for our kids who do after noon activities. This is such a great option to pop and go before dance, soccer whatever!

I hope these serve you and your family as well as they have served mine!

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If you are following the portion fix meal plan like me - this is a Yellow ( one carb serving)

I personally double or triple this and freeze the rest, if you are taking the time to make and have the resources to buy enough ingredients of something you know your family loves, I like to make use of my time and prep out a few batches at a time!


  • 2 Cups dry old fashioned oats

  • 1 tsp baking powder

  • 1 tsp cinnamon

  • 1/4 teaspoon ground ginger

  • 1/4 teaspoon sea salt

  • 1 cup of unsweetened coconut milk beverage ( NOT CANNED)

  • 2 large eggs slightly beaten

  • 1/4 cup pure maple syrup

  • 1 tsp pure vanilla extract

  • 3/4 cup shredded carrots

  • 1/4 cup of smashed canned pears, juice drained

  • 3 Tbsp light sour-cream

  • 3 Tbsp powdered sugar

( Muffin liners needed)


  1. Preheat oven to 350

  2. Prepare 12 muffin cups, line with paper or silicone cups and set aside

  3. Combine oats, baking powder, cinnamon, ginger, and salt in a medium bowl, set aside

  4. Combine Coconut, eggs, maple syrup, extract, carrots and pears in a medium bowl, mix well

  5. Fold coconut milk mixture into oat mixture until combined

  6. Divide batter into 12 muffin cups

  7. Bake for 15 min, then rotate pan, bake for 15 more minutes

  8. While they are baking mix in a small bowl the sour cream and powdered sugar. mixture will be thick at first do not add water just keep whisking

  9. Allow muffins to cool and drizzle the frosting over them, about 1 tsp of frosting for each muffin

Note: I put mine in a sealed container in the fridge for up to 10 days perfectly fine, you can allow them to come to room temp on the counter or in a lunch bag or pop them in the microwave for 10 seconds or so to take the chill off, I prefer them a little warm myself. Can be stored in the freezer for up to 3 months

Clean Dark Chocolate Fudgy Brownies

Picture this... it's girls night and your friend knows you are all trying to be good but brings these amazing looking brownies anyway.... I only had one that turned into 3!!!!! Thankfully she cut them in tiny squares. I swear I dreamed about those brownies so I went on the hunt for a clean eating recipe and I found on over at Joy Food Sunshine. I made some adjustments and oh my gosh they were so good! 

Josh picked on up after guy night looked at me before he took the bite knowing they might be "too healthy" for him and with a full mouth said WOW these are pretty good! 


So next girls night I'll be bringing these and see how the girls like them!

Container Count-  1 Brownie + 1 Yellow treat swap 


  • 6 Tablespoons of butter 
  • 3/4 cup dark chocolate chips ( I love Enjoy Life or 60-70% cocoa)
  • 2 large eggs lightly beaten 
  • 1 packet of stevia
  • 2 teaspoons vanilla extract 
  • 1/4 cup dark cocoa powder sifted 
  • 3 TBS arrowroot powder ( or cornstarch)
  • 1/4 tsp salt
  • 1/2 cup chocolate chips for mixing in


  1.  Pre-heat oven to 350
  2. Line a pie dish with parchment paper
  3. In a small bowl sift together Cocoa powder and arrowroot powder and salt, set aside 
  4. Add eggs and vanilla to stand mixer and beat for 1- 2 minutes
  5.  In a microwave safe container melt 3/4 cup chocolate chips and butter, stir to combine 
  6. add butter/chocolate mixture, mix until combined.
  7. Add in sifted cocoa powder, just until mixed 
  8. By hand stir in 1/2 cup chocolate chips
  9. Pour batter into pie dish, spread out evenly
  10. Bake for 18-25 min until toothpick comes out clean

I like to take them out just before I think they are done allow to cool a few min and lift the brownies out of the dish using the paper and use a knife or pizza cutter to cut 8 slices. 

ENJOY!!!!!! If you like a bit of a sweeter brownie try using regular cocoa and not dark add 1 more packet of stevia or 1/4 cup of Coconut sugar for that caramel taste, also consider a bit of melted PB on top..YUMMMMMM  


Clean Pumpkin Spice Coffee Creamer

Ahhhhhh YES! That moment you step outside and the air is crisp and cool and you know that fall is on its way! The first thing I think about is Leggings, boots, scarves and Pumpkin EVERYTHING!!!!!!! There is something comforting about a warm beverage first thing on a cold morning, I love it! What I don't love is feeling deprived, I also don't love the Pumpkin Spice Coffee Creamers in the store that are full of crap and chemicals that our bodies do not need. I am passionate about developing recipes that fit my meal plan and keep me satisfied with every season! I hope you love this one as much as I do! 

Hands on time: 10 min  Containers- 1 Yellow ( as a treat 3 times a week)


  • 1/3 cup Pumpkin Puree ( NOT pumpkin pie filling)
  • Pinch of salt
  • 2 1/2 Teaspoons of goof quality pumpkin pie Spice blend 
  • 2 tablespoons of Coconut Sugar
  • 2 Tablespoons of 100% Pure Maple Syrup
  • 1-2 packets of Stevia 
  • 1 1/2 cups whole milk ( can use 2% also)
  • 1/2 cup Half and Half
  • 1 tsp real vanilla extract ( with no corn syrup in it) 


  1.  Place pumpkin spice in a sauce pan on low heat and toast spices for about 30 seconds until you can really smell them stirring with wooden spoon often
  2. Add  pumpkin, maple syrup, coconut sugar, stevia and pinch of salt stir for another 30 seconds or min until all flavors are incorporated into pumpkin.
  3. Using a whisk, slowly whisk in cream and milk to the pumpkin mixture until it is fully incorporated and smooth. 
  4. Add the vanilla
  5. Store in a mason jar or container with a lid in the fridge, shake before every use. Keeps for 7-10 days. ENJOY! 

--------> feeling a bit naughty try adding some Whip to the top of the coffee as a nice treat. I like to use TruWhip because it has no hydrogenated oils and no corn syrup. I found mine at Wegmans and I know Whole Foods carries it too.

Clean Eating Tortilla Soup

I love soups because they are so comforting and they are an easy way to get in a ton of veggies! This recipe is awesome in the fridge it just gets better with time! This recipe also freezes really well. You can eat this plain but I love all of the topping that is what makes it AMAZING. The inspiration for this dish came from 100 days of real food. I have made some tweaks and I am pretty sure I am famous for this soup now.  

You know that your meal is gonna be great when it starts off with these beautiful colors. What I love about clean eating is how beautiful it is, no one wants to sit down to a plate of brown food, give me the colors and nutrients please! 

This is the portion size I make for my family you could easily half this if you wanted to but we love it so much I always make a double batch because it freezes great and is just gets better as it sits in the fridge. 


  • 2 tablespoons olive oil
  • 2 bell peppers
  • 2 onions 
  • 2 green zucchini
  • 2 cups frozen or fresh corn
  • 3 cloves of garlic (or already minced garlic)
  • 2 teaspoon cumin
  • 1/4 teaspoon chili powder 
  • 1/2 tablespoon siracha sauce
  • Heavy pinch of salt about 1/2 teaspoon
  • 2 14.5 oz cans dice tomatoes
  • 1 8 oz can tomato sauce
  • 2 -3 tablespoons of tomato paste
  • 3 limes 
  • 32 oz ( 1 large box) low sodium chicken broth or vegetable broth
  • Avocado, cilantro cheddar cheese and Greek yogurt, lime wedges for garnish.
  • *optional shredded chicken I usually leave it out but if I have some already shredded it is a nice addition.


  1. Chop the onion, peppers, and zucchini into ½” pieces. Dice the garlic.
  2. Heat the oil over medium heat in a large soup pot. Toss in the onions.
  3. After a couple of minutes add the peppers and zucchini. Add in the cumin, chili powder, heavy pinch of salt and Siracha sauce  the spices and stir the veggies until they start to soften.
  4. Add the frozen corn (no need to defrost) and garlic since these don’t take as long to cook.
  5. Add the tomato paste, stir well and cook for 1 minute 
  6. add the diced tomatoes, tomato sauce, and chicken stock.  
  7. Bring to a boil then turn down to low. Simmer for a few minutes or until you are ready to eat.
  8. Right before serving squeeze the juice of 2 limes and stir well.
  9. Ladle into bowls, top with garnishes, and enjoy!

I also love to serve this with tortilla chips as a treat, make sure to enjoy in moderation. 

1 Green Container = 1 green 1/2 purple 1 tsp. this is for the soup only count garnishes as needed.