Meal Prep 2,057 calories

Posted on March 24, 2016 at 6:30 PM

Planning my Meals for the day helps me stay healthy and reach my goals.


Pictured here is what a 2,057 Calorie Meal Plan looks like.

Photo below --->> this is what Meal 3 (smoothie, post workout or snack) looks like once all blended up (it made 25 ounces of smoothie and I added water to it to make it less thick) yummy!!!


Daily Totals:

3 meals, 2 snacks


2,057 Calories

244g Carbs

73g Fat

121g Protein


Meal 1 (Breakfast)

Natures path Hemp Granola

6 oz Goat Milk

1 Cup Blueberries

2 squares 85% dark chocolate (Never deprive a girl of her Dark Chocolate!!!)

445 cal, 64 carb, 15 fat, 14 Prot


Meal 2 (lunch)

Organic chicken thigh

1 full baked sweet potato (around 1 cup or a little over)

1 cup steamed broccoli

1 Tbsp Coconut oil

383 cals, 32 carb, 16 fat, 32 Prot


Meal 3: (Snack or Post Workout)

Strawberry Banana Shake with 2 tablespoons gelatin collagen and coconut milk

345 cals, 58 carb, 5 fat, 20 Prot


Meal 4 Dinner

Organic chicken breast (usually I have salmon but this is what I made today)

1 cup Jasmine brown rice

1 cup raw spinach

1 cup steamed carrots

15 almonds

468 cals, 56 carb, 11 fat, 37 Prot


Meal 5 Snack / Dessert

Greens+ plus Chocolate peanut butter protein bar

260 cals, 25 carb, 13 fat, 15 Prot


Besides this I drink lots of water, Chamomile tea (I do not drink Caffeine it gives me the shakes), and drink BCAA's during lifting. I also be sure to add Sea Salt to all of my meals since they are naturally Low in sodium and we need Sodium.


hope this helps you!


#mealprep #lifestyle #Bodybuilding #fitlife #fitwithwendy #eat #energy #health #fruit #veggies #gelatin #darkchocolate

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

Posted on February 4, 2016 at 4:05 PM
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! 

Paleo Chocolate Cupcakes with Chocolate Peanut Butter Frosting

Posted on December 2, 2015 at 6:25 PM
Paleo Chocolate Cupcakes with
Chocolate Peanut Butter Frosting! :D

Paleo Chocolate Cupcakes:


2 cups almond flour

3/4 cup cocoa powder

1/4 tsp sea salt

1/2 tsp baking powder

4 eggs

1/2 cup milk (any kind, I used Coconut Milk)

1/2 cup honey

1/4 cup coconut oil (melted)

4 drops liquid stevia (optional)

1 teaspoon vanilla extract (optional)




Preheat oven to 350.

Combine dry ingredients.

Add the remaining ingredients and mix well.

Line a muffin tin with cupcake wrappers and fill 3/4 of the way with batter. Or just coat tin with coconut oil or spray.

Bake for 20 minutes.

Cool completely before frosting.


1 cup peanut butter (you can sub almond butter if you want)

1/2 cup cocoa powder

1 teaspoon melted coconut oil

1/4 cup honey

2 drops liquid stevia (optional)

Coconut milk (or any milk or water would work)




Combine all ingredients except the coconut milk n a bowl and beat with a hand mixer until light and fluffy.


add a little coconut milk at a time until you get the right consistency like frosting.

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

Posted on November 19, 2015 at 11:35 AM
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 on November 18, 2015 at 3:30 PM
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.

Homemade Melt-In-Your-Mouth Dark Chocolates {paleo}

Posted on August 13, 2015 at 4:50 PM
Homemade Melt-In-Your-Mouth Dark Chocolates
infused with peppermint extract!
{paleo, dairy free, gluten free}

* 1/2 cup coconut oil
* 1/2 cup cocoa powder
* 3 tbsp. maple syrup (or honey)
* 1/2 teaspoon vanilla extract
* 1/2 teaspoon peppermint extract (optional)

Melt the coconut oil in a pan over medium-low heat. Add all of the other ingredients and mix well. Transfer to a pan, I used a muffin/cupcake pan for easy, individual, round pieces of chocolate. Fill them as you desire. Freeze for at least 30 minutes or more. They will pop right out of the pan with a little push. =) 

Enjoy as they melt in your mouth!!!

thanks to Linda for original recipe

Hulk Protein Pancakes

Posted on August 10, 2015 at 4:20 PM
Hulk Protein Pancakes
only 4 main ingredients! 

- 1 packet instant oatmeal (I used blueberry from Trader Joe's)
- 1 or 2 whole eggs (I used 2 organic eggs)
- Spoonful Peanut Butter
- handful Spinach leaves
optional - add just a tiny pinch of baking soda or baking powder to make them a bit more fluffy..

Blend all ingredients together in a blender.
Pre-heat iron skillet or pan of choice. Spray with non-stick spray or use coconut oil. Cook on medium heat. Flip once bubbles form. Makes 2 medium pancakes. Serves 1 person.
I like to top mine with vegan butter, cinnamon, blueberries, and organic maple syrup. ENJOY! 

Make Your Metabolism Soar in the Morning With These 5 Tricks

Posted on December 11, 2014 at 2:20 AM

Make Your Metabolism Soar in the Morning With These 5 Tricks

Want to turn your body's fat-burning potential up a notch? Check out these five ways to wake up and up the calorie burn.



1.) Exercise: That dawn workout doesn't just put a pep in your step; exercising in the morning also helps boost your metabolism, more than exercising at other time of the day. Studies have shown that people who exercise in the morning burn more calories than those who exercise at other times of the day, so lace up your sneaks and greet the sun for an added calorie burn.

2.) Add intensity: Good news for the time-strapped: a recent study found that a simple, intense 2.5-minute burst of exercise can lead to an increased afterburn all day — up to 200 calories' worth, in fact. Need ideas on how to add intensity to your workouts? Here are five short exercises that will help you burn extra calories fast.

3.) Don't delay breakfast: Don't skip breakfast just because your day is hectic; eating in the morning helps keep your body at its metabolism-boosting best. Eat a filling breakfast soon after you wake up so your body will be ready to burn energy; try these make-ahead healthy breakfast ideas for grab-and-go mornings.

4.) Muscle up: Overdoing it may still have you upping your cardio, but don't forget to add strength training to your routine as well to build more calorie-burning muscle. Start your day off with this 10-minute muscle-building workout to increase your metabolism and help you look your best this Summer.

5.) Midmorning snack: Snacking is a good strategy for maintaining weight, but make sure you choose ones that are filling and healthy. Choose ones that have fat-burning properties for an extra boost for your metabolism. Pear and cinnamon are a tasty way to burn fat; check out more metabolism-boosting foods here!

article by Leta Shy on

Paleo Apple Crisp (Grain Free, Gluten Free, Dairy Free, Refined-Sugar Free)

Posted on October 12, 2013 at 2:30 AM



Recipe from browneyedquail


1 3/4 cups Almond Flour 1-lb

3 tsp. cinnamon

1/2 tsp. nutmeg

1/2 tsp. salt

1/3 cup. melted Viva Labs Organic Extra Virgin Coconut Oil

2 tbsp. honey

3 tsp. Vanilla extract

3 apples (I used Organic Fuji) peeled, cored and sliced to your liking.

1 cup unsweetened apple sauce (I used 1 or 2 packets Trader Joes' Applesauce Squeezers) 

To Make:

Preheat oven to 350 degrees.

1. Peel, core and slice apple. Place apples in a baking dish (I used a pie plate).

2. Mix with 2 tsp cinnamon and top with apple sauce and set aside

3. Combine the almond flour, 1 tsp cinnamon, nutmeg and salt

4. In a separate bowl combine wet ingredients; coconut oil, honey and vanilla extract.

5. Add wet ingredients to the dry ingredients and crumble over the apples.

6. Cover with foil and bake for approximately 45 minutes, until the apples are bubbling

7. uncover and bake for about 5 minutes until top browns.

Banana Protein Muffins

Posted on November 30, 2012 at 7:05 PM

Banana Protein Muffins

Normally muffins are full of white flour, wheat, soy, hydrogenated oils, and white sugar - all of the stuff that packs on pounds of unwanted fat. 

It's true, you can make a muffin that has healthy ingredients, high protein, and none of the yucky ingredients listed above. 

These Banana Protein Muffins are a great option for a "quick" grab-n-go high-protein snack, breakfast, or "after-dinner" dessert. 

I modified the orginal recipe from Dashing Dish  by eliminting the Stevia, as I do not like the way Stevia Tastes.  I prefer to use Raw Honey to sweeten my muffins. So yes, this recipe does have sugars but Raw Honey has many health benefits....

Some of Raw Honey's Benefits :

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections.  Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma.

I also modified this original recipe, by adding in some unsweetened shredded coconut which is full of healthy fats and fibers, sea salt, and vanilla extract.  

Let's get to it! 


3/4 cup Ripe banana (about 1 large banana)

3/4 cup Egg whites

1/2 cup Plain 2% greek yogurt

3/4 cup Oats (I used Trader Joe's Gluten Free Oats)

2 scoops Vanilla protein powder (I used Sun Warrior Raw Vegan Vanilla, or you could use any flavor you would like!)

3 tbsp. Unsweetened Shredded Coconut

1/4 cup Raw Honey

1 tsp Baking powder

1/2 tsp Cinnamon

1 tsp Vanilla Extract

3 tbsp. unsweetened coconut shreds


This is the super easy part!  

 Add all of the ingredients into a blender, and mix for about 1-2 minutes or until completely blended.

  1. Just spray the pan with some pam, or coconut oil or butter. Something like that so the muffins don't stick.
  2. Pour the batter into 12 muffin tins.
  3. Bake for 15-18 minutes or until a knife or toothpick comes out clean. 

Nutrition Facts: 


1 Muffin:

Calories: 94.5 

Fat: 1.8 g

Carb: 13.3 g 

Protein: 7.6 g 

Sugar: 8 g 

Fiber: 1.11 g 


2 Muffins:

Calories: 189 

Fat: 3.6 g 

Carb: 26.6 g 

Protein: 15.2 g 

Sugar: 16 g 

Fiber: 2.2 g 



Helping You Make Fitness A Lifestyle 

Wendy Lucas