Strawberry Protein Crepes



For crepes:

  • 1/4 cup Oats
  • 4 Egg whites
  • 2 heaping tbs Unsweetened applesauce
  • 2 tbs Vanilla protein powder
  • 1/2 tsp Vanilla extract
  • 1/2 tsp Baking Powder
  • 1 packet of Stevia (or 1 tbs sweetener of choice)

For filling:

  • 1/3 cup Fat free greek yogurt
  • 1 tbs stevia
  • 2 tbs Strawberry jam (I used wonderful sugary freezer jam but the macros below reflect using a low sugar jam)
  • Optional garnish with berries and whipped cream

Blend all of the crepe ingredients together in a blender (I used a magic bullet) until smooth. Heat a pan to medium and spray generously with cooking spray (or a little melted coconut oil). Pour on the batter and flip when the crepe looks bubbly and somewhat firm. (Don’t worry if they don’t come out in one piece or looking pretty – they still taste good and look alright when you roll them up with the filling)

For the filling, mix all of the ingredients together and add to the middle of each crepe. Roll them up and add berries or whipped cream. Oui Oui! This recipe makes one giant serving, I almost couldn’t finish it all.

Nutrition Stats: (for entire recipe, excluding garnishes)

Cals: 305

Protein: 38 grams

Carbs: 31 grams

Fat: 3 grams

Sugar: 14 grams


Greek Yogurt & Berry Popsicles

The weather is getting a little bit warmer and I was daydreaming about BBQs, going to the lake, tennis, and berry picking when I remembered this recipe I would make on a weekly basis last summer.  Because who wants to spend $4.99 on a box of mediocre frozen treats when you can make your own? Sometimes I would add 1/2 or a whole scoop of vanilla protein powder if I knew I was going to be wanting them after a workout.  You can do the same or mix it up with different fruit/greek yogurt flavors.


  • 1 cup Plain, fat free greek yogurt
  • 1 cup Almond milk or low fat milk
  • 4-5 Packets of Stevia
  • 1 1/2 cup Mixed fresh or frozen berries (I used blueberries, strawberries, and blackberries)
  • Optional add ins: 1/2 banana, protein powder, 1 Tbs cheesecake pudding mix

Mix all ingredients in the blender. Save a few whole berries and toss in before you pour into popsicle molds if you so choose. Freeze 5 hours – overnight.

Makes six popsicles (obviously depends on the size of mold you have) If you don’t have them, do it the summer camp way of pouring it into dixie cups with a popsicle stick.

Nutrition Stats for one popsicle:

Cals: 50

Protein: 4 grams

Carbs: 6 grams

Fat: 1

Sugar: 4

Mini Cheesecakes


How cute are these?! When I was training for a competition, greek yogurt was part of my meal plan every night. The slow digesting protein helps repair muscle at night. But honestly, have you ever tried to eat plain non fat greek yogurt by itself? It’s gross, unless you feel like eating a bowl of what tastes like sour cream. Luckily, I found ways to make it taste like dessert – one of my favorite ways was to add a little sugar free cheesecake pudding mix to it. I remembered that the other day when I needed to bring a dessert to an event and threw these together. They take less than 5 minutes and are only 25 calories each!

Mini Cheesecakes

  • 1 package of Mini Phyllo Shells
  • 6 oz Plain Non Fat Greek Yogurt
  • 2 Tbs Sugar Free, Fat Free Cheesecake Pudding Mix
  • 7 Strawberries, halved (or 15 berries of choice)

Mix together the pudding mix and greek yogurt. Spoon into phyllo shells. Top with berries. Makes 15

Nutritional Stats:

Cals: 25

Protein: 2 grams

Carbs: 4 grams

Fat: 1 gram

Sugar: 1 gram

Chicken Strawberry Spinach Salad with Poppy Seed Dressing

I’m not a salad person with the exception of this one.  I requested this be a side at our wedding and I eat this salad so often I wonder if I could pass a drug test with my high level of poppy seed consumption. I got really excited when I saw that Red Robin had a seasonal strawberry spinach salad last summer and then found out it had 600 calories. Personally, I’d rather just eat a burger and bottomless fries for that amount. Luckily, it was super easy to make a healthy version at home. The dressing is super good and it won’t end up expiring in the back of your fridge like all the others you buy with good intentions (let’s be honest).


The dressing recipe makes enough for 5-6 salads, it keeps well bottled in the fridge.

For the salad:

  • 2 Cups of Baby Spinach
  • 5 Strawberries, Sliced
  • 4 oz Grilled Chicken Breast
  • 2 Tbs Toasted Almond Slices
  • Optional additions: Blueberries, Sliced Red Onions, Arugula, Feta Cheese


Mix together:

  • 1 tsp Poppy Seeds
  • Juice of one Lemon
  • 3 tsp Olive Oil
  • 5 Tbs White Wine Vinegar
  • 2-3 Tbs of Stevia to taste

Nutrition Stats: (for salad with 1 serving of poppy seed dressing)

Cals: 228

Protein: 28 grams

Carbs: 14 grams

Fat: 10 grams

Sugar: 4 grams

(Dressing adapted from Little B’s Healthy Habits)