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

PB & Jelly Green Smoothie

I did this 5-day Detox after eating my body weight in candy at Easter... JK it wasn't that bad but I was nott feeling good. Bloated, sluggish, craving sugar and I knew I needed to rid my body of all that sugar. This smoothie was part of it and It has stuck around I absolutely LOVED IT! 


PRO TIP- You know when you buy grapes and you didn't get though all of them before they start to turn? Throw those bad boys in the freezer and use them for this smoothie. Bonus if you take them off the vine to make it even easier to grab for this quick delishous smoothie! 


  • 2 cups of organic baby spinach 
  • 1/4 avocado ( don't skip this, I know it seems weird but it makes it creamy!)
  • 1/4 cup red grapes ( these can be fresh or frozen)
  • 1/2 cup organic frozen strawberries 
  • 1 tablespoon Almond butter ( I used cashew once and it was not the same, I recommend almond butter for best results crunchy is my fav!)
  • 1 tsp ground flax ( can omit if you do not have it)
  • 1 cup of water 


  1. Place all of the ingredients into a high powered blender and blend till smooth, add more water for thinner or less for a thicker smoothie. Ice is optional I think the flavor is better without if you have frozen fruit. 
  2. ENJOY!

22 Calorie Caramel Iced Latte!

I am so excited right now and my summer months just got UH-MAZING!!!!!

I threw this together one warm spring afternoon heading out to ballet class for Sophia and darn if it was not amazing! Literally gave me life so I wanted to share this with you and be on the look out for other versions because I already have lots of ideas! 

Total time- 3 min  Containers- NONE yep my friends totally free


  • 1 cup hot brewed coffee ( you could use coffee that you brew and store in the fridge for faster coffee to tummy ratio! 
  • 1 large cup full of ice
  • 1 teaspoon of Caramel extract 
  • 1 packet of stevia
  • 4 oz of Calfia Toasted Coconut Almond milk


  1. While coffee brews gather glass full of ice.
  2. Pour the teaspoon of extract over ice, add the packet of stevia
  3. Pour in the hot coffee followed by the almond milk. 

Enjoy your summer with this yummy treat!