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Meal Prep (Vegetarian, Gluten Free) 1678 Calories

Posted by Wendy Lucas on March 27, 2016 at 7:50 PM Comments comments (0)
Meal Prep! Vegetarian, Gluten Free, 1678 calories

1/3 cup gluten free granola loaded fruit and nut (Trader Joe's)
Trader joe's organic low fat vanilla bean yogurt 6 oz
2 eggs (cook how you like)
2 squares 85% dark chocolate
You could move the dark chocolate to later in the morning or move it to lunch or after dinner if you prefer. Totally up to you and what works with your needs.
596 cals, 55 carbs, 32 fat, 22 protein

1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
1 tablespoon coconut oil
532 cals, 78 carbs, 17 fat, 16 prot

2 whole carrots
1 cup blueberries
1 cup chamomile or green tea or black coffee (not pictured)
135 cals, 33 carbs, 1 fat, 2 prot

1/2 cup lentils
1 cup brown rice
1 persian cucumber
7 cherry tomatoes
415 cals, 78 carbs, 3 fat, 16 prot

daily totals: 1678 cals, 244 carbs, 52 fat, 57 prot


Taco Salad (Healthy) Bikini Body Friendly, Get Lean and Toned

Posted by Wendy Lucas on February 4, 2016 at 4:05 PM Comments comments (0)
Healthy FitWithWendy Taco Salad 
Gluten Free * Healthy Carbs * Low Fat 


* Extra lean ground turkey
* coconut oil
* taco seasoning (1 packet - I used TJ's brand)
* sweet potato
* 1-2 handfuls of corn chips for crumbling
* romaine lettuce or butter lettuce (your favorite greens will work)
* Organic greek yogurt plain
* barbecue sauce
* salt/peper


Bake Sweet Potato rounds:
pre-heat oven to 425, slice a sweet potato into rounds. toss with melted coconut oil or olive oil. sprinkle with sea salt (pepper optional but I like them with sea salt only). Bake for about 35 minutes. While these are baking, start cooking your turkey..... 

Cook Ground Turkey:
Heat a skillet on the stove top and melt 2-3 tablespoons coconut oil. Add ground turkey and cook until done with 1/2 packet of taco seasoning, use more if you like it spicy. Set turkey meat aside once done.

Prepare your plate:
Place your romaine or greens of choice in a bowl or plate. Top with ground turkey mix, crumbled corn chips, greek yogurt and drizzle of barbecue sauce. Once sweet potatoes are done, add to the plate and you're ready to eat and enjoy! 

This is a tasty, healthy meal that contains lean protein, healthy carbohydrates, fiber, healthy fats and tons of nutrients. Enjoy with a glass of water and a splash of apple cider vinegar to help aid digestion, boost immune system and prevent getting sick! 

Cherry Lime Gummies (Collagen Protein)

Posted by Wendy Lucas on November 21, 2015 at 12:00 AM Comments comments (0)

Cherry Lime Gummies

{Made With Collagen Protein}


unsweetened cherry juice - 1-1/2 cups

lime juice - 2 tablespoons

lukewarm water - ⅓ cup

unflavored gelatin - ⅓ cup

liquid stevia 1/2 teaspoon
(optional - this will make your gummies sweeter without adding sugar)


Combine the juices and bring to a boil over high heat.

dissolve the gelatin in the water (continuously stirring).

Remove the juice from the heat as soon as it reaches a boil. Whisk in the gelatin.

Pour into a glass loaf pan or molds, and chill until set or freeze for 30 minutes or so.



recipe by http://cookituppaleo.com/

Homemade Coconut Thai Soup (Simple, Quick and Delish!)

Posted by Wendy Lucas on November 19, 2015 at 11:35 AM Comments comments (0)
Coconut Thai Soup

Sorry I do not have the measurements. When I make this soup I just add all the ingredients to the pot by eye balling and tasting as I go. It works every time! =)

organic chicken thighs (you could use tofu, tempeh, beef, or shrimp too)
brown rice
canned coconut milk
beef broth or chicken broth (I just use the broth from cooking the chicken)
sea salt
fresh garlic cloves
sriracha hot sauce
honey or maple syrup (optional)
1-2 limes
assortment of whatever vegetables you like/have at the time
I like to use:
frozen veggie medley (corn, julienne carrots, green peas, green beans mix)
slices mushrooms


1.) In Advance: Place organic chicken thighs in Crock Pot with water and sea salt, low for 6-8 hours or high for about 3-4 hours (until cooked through). Alternatively you could use any protein you already have cooked, and just purchase a chicken or beef broth instead. Also - Cook your brown rice in advance before you're ready to make the soup.
2.) Place a pan on stove. turn on medium heat. add 1 full can of coconut milk, and a few cups of the broth to the plan, add sea salt, lime, tiny bit of honey or maple syrup (optional), and sriracha hot sauce to taste. Stir Well!
3.) add slices of fresh garlic, chopped mushrooms, and all other veggies.
4.) cook on medium to high heat until garlic and mushrooms are softened.
5.) once veggies are softened, add in your cooked protein and brown rice that you already have prepared. Place into a bowl and enjoy! =)

Healthy Sir-Fried Rice Recipe (brown rice, egg and veggie medley)

Posted by Wendy Lucas on November 18, 2015 at 3:30 PM Comments comments (0)
Healthy Stir-Fried Rice Recipe

Main Dish Ingredients:

Brown Rice
Organic Eggs
Trader Joe's Organic Foursome Veggies (a medley of super sweet white corn, sweet peas, julienne sliced carrots, and fancy blue lake green beans)
sea salt and black pepper
soy sauce or bragg's liquid aminos or coconut aminos
garlic powder or fresh garlic
coconut oil or earth balance butter

Toppings: (optonal but recommended)
organic plain greek yogurt
hot sauce (I like TJ's sriracha sauce)

  1. pre cook your brown rice in a rice cooker or however you like it. set aside.
  2. pre-heat skillet and add 1 tbsp coconut oil or 2 tbsp earth balance butter.
  3.  scramble up how ever many eggs you'd like to use. I usually make a big batch and store to eat for a few days. up to you. scramble 2-3 if making for 1 quick meal, more for more people, etc.
  4. add eggs to pan. cook and keep chopping the eggs up with a wooden spatula into scrambled eggs as it cooks.
  5. once eggs are done, move them to side of pan, keep heat on medium and add another tbsp of coconut oil or earth balance butter to pan. add in frozen veggie medley.
  6. sprinkle everything with sea salt, pepper and garlic powder. or you could use garlic salt. 
  7. mix veggies and scrambled eggs together while in the pan.
  8. add in however much brown rice you'd like (I simply eyeball everything). you could also use cauliflower rice for a lower carb paleo recipe.
  9. add liquid aminos or soy sauce, toss everything, and you're done! ENJOY! 
  10. I like to place mine in a bowl and top with organic plain greek yogurt and hot sauce.

Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}

Posted by Wendy Lucas on September 5, 2015 at 4:05 PM Comments comments (0)

Flourless Chocolate Chip Chickpea Blondies with Sea Salt

{vegan, gluten-free & healthy}


this is a re-post of the blog / recipe by AmbitousKitchen.com

Quest Protein Bar Review - Cookies and Cream

Posted by Wendy Lucas on July 17, 2014 at 3:35 PM Comments comments (0)

Quest Protein Bars Review

Flavor: Cookies & Cream


All I can say is BOMBBBBBB!!!!

Here's the thing with Quest Protein Bars... I try to not have them very often since they are still "processed foods" and not "whole foods".

BUT, they are just THAT delicious, that I had to give in and try the Cookies & Cream flavor... I loved them so much after buying one bar at GNC, that I immediately went online and bought some. PLUS, look at that packaging! How could you pass that up?


The texture is slightly chewy and soft with crunchy bits of cookies & cream (LOVE CHUNKS!). Seriously amazing chunkiness.


Protein Blend (Whey Protein Isolate, Milk Protein Isolate), Isomalto-Oligosaccharides* (Prebiotic Fiber), Water, Almonds, Cocoa Butter, Erythritol. Contains less than 2% of the following: Cocoa Powder, Natural Flavors, Coconut Oil, Sea Salt, Sunflower Lecithin, Dextrin, Baking Soda, Steviol Glycosides (Stevia), Sucralose.

Nutrition Facts:

21g protein & only 3g net carbs

The only true low carb bar on the market (as stated on the Quest Bar Website)

180 Calories
7g Fat
22g Carbs (3g net carbs)
Fiber 17g!!!
Sugar 1g :D
Protein 21g

Pretty good macronutrients!

One thing to note is these are high in protein, and some people (like myself) need to be wary of high protein diets, as it can be taxing on the kidneys (I have polycystic kidney disease in my family).

Eating a Quest Bar is much better than eating a candy bar!

Order your box today and have a clean cheat =)

Helping You Make Fitness a Lifestyle!


Ginger Molasses Cookies (GF, Vegan)

Posted by Wendy Lucas on April 11, 2014 at 2:35 AM Comments comments (0)



Made with protein-rich almond flour and blackstrap molasses, these cookies are surprisingly loaded with iron, calcium, copper, magnesium, and potassium. Naturally sweetened with pure maple syrup, they are also free of the most common allergens --> eggs, dairy, peanuts and gluten.

Blackstrap molasses is a sweetener that is low on the glycemic index, making it safe for diabetics.  It's high mineral content is thought to help improve menstural cramping.  Read more about the benefits of blackstrap molasses here.

Ginger Molasses Cookies

makes 12 cookies

Inspired by this recipe



1 1/2 cups almond flour (almond meal)

2 Tablespoons coconut oil, softened

1/4 cup pure maple syrup

1 Tablespoon blackstrap molasses

2 teaspoons ground ginger

1/8 teaspoon fine sea salt

1/4 teaspoon baking soda



  1. Combine all of the ingredients in a medium bowl, and mix until a thick batter is formed.
  2. Chill the batter for 30 minutes in the fridge, to make sure it’s nice and firm before scooping.
  3. Preheat the oven to 350F and drop the batter by rounded tablespoons onto a baking sheet lined with a Silpat, or parchment paper.
  4. Use a wet fork to flatten each dough mound, into your desired cookie thickness. If you’d like a sugar topping, try sprinkling a bit of low-glycemic coconut crystals over the tops before baking.


Bake for 8-10 minutes, until firm around the edges, but still soft in the center.

Allow to cool on the pan for 10 minutes before transferring to a wire rack to cool completely. 

Serve with a cold glass of homemade almond milk, and enjoy!


Homemade No-Bake Soft, Sweet, Crunchy Protein Bars (Gluten Free, Dairy Free, Vegetarian)

Posted by Wendy Lucas on March 15, 2014 at 10:35 PM Comments comments (0)

Homemade No-Bake Soft, Sweet, Crunchy Protein Bars

Gluten Free - Dairy Free - Vegan

These homemade no-bake protein bars are delicious and easy to make.  They store in the freezer and you can just grab and eat whenever you need a healthy snack!
I got the idea for this bars from the awesome website ohsheglows.com, but I modified the recipe to put my own twist on it! =)

bar Ingredients:


1 1/2 cups gluten-free flour (I used 1 cup rolled oats, blended into a flour)

1/2 cup almond meal (almond flour) 

1/2 cup Plant Fusion Vegan Protein Powder (or use whatever protein powder you like)

1/2 cup rice crisp cereal (I used Nature's Path Organic Chocolate Koala Crisp- gluten/wheat free/gmo free)

1/4-1/2 teaspoon pink himalayan sea salt

1/2 cup natural peanut butter, almond butter, or sunflower seed butter (I used 1/4 cup almond butter and 1/4 cup peanut butter and it turned out delicious!)

1/2 cup raw honey (Honey is not vegan, so you could use maple syrup to make these 100% Vegan)

1 teaspoon pure vanilla extract

chocolate drizzle topping ingredients:

3-4 squares lindt dark chocolate 90% (or any type you like)

1/2 tablespoon coconut oil


  1. Line an 8-inch square pan with a piece of parchment paper. Mix the flours, protein powder, rice crisp, and salt together in a large bowl.
  2. Add in the nut/seed butter, maple syrup or honey, and vanilla. Stir well to combine. If the mixture is a bit dry, add a splash of non-dairy milk and mix again.
  3. Press into pan and roll out until smooth. Place into the freezer.

chocolate drizzle:

  1. Melt the chocolate and coconut oil together in a small pot over low heat. 
  2. After freezing the bars for about 10 minutes, remove from freezer and slice into bars.
  3. Drizzle with melted chocolate and freeze again until set.
  4. Store in the freezer for a week or longer in an air-tight freezer bag or container.


Paleo Mint Chocolate Almond Butter Fudge {Gluten-Free - Dairy Free}

Posted by Wendy Lucas on December 11, 2013 at 9:45 PM Comments comments (0)
Paleo Mint Chocolate Almond Butter Fudge 
{Paleo - Gluten-Free and Dairy Free}

recipe re-post from clean-eatz.com

Prep time: 15 mins

Cook time: 3 hours

Total time: 3 hours 15 mins

 all the ingredients mixed together :o Make sure the coconut oil is melted! 

This is the size pan I used - it's like a bread / meatloaf sized pan


⅓ cup Viva Labs #1 Organic Extra Virgin Coconut Oil

⅔ cup Barney Butter Bare Almond Butter, Smooth, 16 Ounce

½ cup Y.S. Eco Bee Farms Raw Honey - 22 oz

½ cup sifted Healthworks Raw Certified Organic Cacao Powder 1lb/16oz

1½ tsp Peppermint Pure Extract Nielsen Massey 2 Ounces



In a bowl add Almond Butter, Coconut Oil and Honey. Stir together until creamy

Add sifted Cacoa Powder and stir in until mixed well

Add peppermint extract and stir in

Spread fudge mixture into pan (size of a bread pan / meat loaf pan) or Silicone Mold

Place pan/mold into freezer and freeze for 3 hours (I covered mine with foil.)

Cut into squares and enjoy

This needs to stay frozen or refrigerated, if kept frozen the squares will stay separated, if refrigerated it would be best to separate with parchment paper.

Enjoy!  :D