Category Archives: Recipes

English Toffee Anytime Smoothie

I am all about sweets! The hardest thing about dieting is not having sugar and chocolate! So, I try to create as many ways as possible to get my sweet tooth satisfied but stay the course. The recipe below uses Stevia. I used to absolutely HATE stevia, but after a few days it grew on me.

This is a guilt-free dessert you can drink as a meal. It’s actually a super healthy meal!

1 scoop ON Natural Chocolate Protein Powder (has no sweetenters and tastes great!)
1/2 scoop Vanilla Protein Powder sweetened with Stevia (NOW brand) (Watch out- ON Protein Powder Natural Vanilla has sugar in it- totally sucks!)
1 Tbsp almond butter
1 dopper full Stevia English Toffee liquid
a few shakes of Cinnamon
1/2 cups cold water

In your blender, combine all ingredients. Easy and delicious. Meets your protein and fats for one meal. Have it with a couple rice cakes if you need carbs.

Option: You can also add instant coffee to this!

My Cardio Drink

People ask me all the time how my skin stays so nice. I do tan and am not a spring chicken anymore. For me, keeping nice, tight, smooth skin is really important. Especially when you are losing fat. If your weight goes up and down, you can think about your skin like a balloon that you blow up and let air out over and over. The balloon stops going back to it’s old size and gets kind of saggy.  To combat this, here is a drink I use ever morning when I do my cardio. You can mix it to your own taste.

Hope’s Cardio Drink

1/2 scoop Collagen Peptide powder (it’s flavorless)
32 oz. water (or average sports water bottle)
pure lemon juice (I use Italian Volcano Organic from Costco)
Pure stevia liquid
1 tsp Glutamine

I don’t like mine too tart so I go easy on the lemon juice. Because I drink this on an empty stomach doing my cardio, too much acid from the lemon can give you a yucky stomach. You can also drink this all day (without the collagen). The amount of Collagen powder I use is one full scoop a day, so I have the other 1/2 scoop later in a coffee smoothy.

The Collagen Peptide I use is Dr. Bernd Friedlander. Iti s Hydrolyzed collagen 15g per scoop. It has 54 calories and 13.5g of protein. In this picture I am just about 42 and you can see how tight my skin is.


Shredded Chicken Lettuce Tacos

I love crock pots to slow cook meat all day. It makes cooking a lot of meat simple and easy not to mess up. Cooking in a crock pot allows you to put the meat in with the seasonings in the morning and it will be ready for dinner without having to monitor it all day long. I like meat very tender and a crock pot will get it there.

One good recipe is shredded chicken. You can use fresh or frozen chicken breasts, as much as you want. Cooking in a crock pot will allow the chicken to absorb all the seasonings and be very tender to fall apart as you shred it for other uses.

4 Chicken breasts
16 oz Salsa
Chili powder
Chopped Onion
Sliced Bell Peppers
Romaine Lettuce

Put chicken and all ingredients to taste in crock pot and turn on to high. Usually I cook it at the highest setting for the most amount of time, just to make sure it gets totally tender.

When chicken is cooked, remove chicken from pot and shred with a fork. Then line up romaine lettuce leaves and fill with chicken and top with salsa and avocado. Watch portion size. You still want to make sure you are only eating 4-6 oz of chicken and no more than a 1/2 avocado and not too much salsa! Remember, if you are going for fat loss, don’t use cheese or sour cream.

Another option would be to chop up lettuce and make into a salad.

Chicken with Leeks & Mashed Sweet Potatoes

chicken-leeksThis is a great meal that meets a low-fat and low carb diet. Or at least one meal on a low carb diet. Does not contain anything you can’t have to lose weight or fat. No sugar, no dairy, no wheat. Portion size is super important to losing weight. For women, 4 oz of lean meat is sufficient per meal (based on 5-6 meals per day) 6 oz. is good for men.

Ingredients for chicken:
4 oz chicken breast
1/4 cup sliced leeks
1/4 cup organic, yeast-free chicken broth
4 sprigs fresh basil
1/8 cup green onion
fresh garlic to taste
olive oil

Ingredients for sweet potatoes:
3 oz. sweet potato


First, slice leeks and onions. Next, heat pan on medium high and spray with olive oil to saute saute green onions and garlic for a few minutes. Add a little salt and pepper to taste. Add chicken breasts and brown both sides (seasoning both sides). Turn down heat to medium and lay leeks and basil in pan with chicken. Pour in chicken broth to cover chicken half way and put on lid. Depending on how thick the chicken is, will depend how long to cook it. You can check that it’s cooked by slicing it and seeing it if it is white in in the thickest part. I like to cut it up prior to cooking so it cooks faster and with more flavor throughout.

Tip: Whenever you are cooking meat pour in a little water or broth to keep it from drying out. Then put on lid to cook faster.

For sweet potatoes:

Cut up potatoes to cook quickly in microwave. Put in a bowl with a little water, salt, pepper, garlic powder and cover with a microwave-safe lid of plastic wrap and cook until soft, about 4 minutes. Then, remove the excess water from bowl and mash up with juice from chicken pan.

I’ve added a basic green salad with romaine, bell peppers, avocado, a couple cherry tomatoes and balsamic vinegar. Remember to go easy on the bell peppers and tomatoes because they are sugary veggies and light on the avocado- no more than an ounce- because avocado’s are high in fat. If the avocado is the only fat in the meal, use no more than half of one.

Protein Ice Cream you can Eat All Day!

You really should have to have a Vitamix to use this recipe.


2 scoops flavored protein
4 cups ice
favorite sweetener for taste if necessary

For the liquid use one of the below:
1/4 cup milk or half and half (half & half has less sugar than milk)
1/4 cup juice

If you are eating fruit, you can add a banana to make it creamier.


Vitamixes are easy. Put it all in and turn it on until creamy. You should be able to turn the Vitamix upside down and the mixture does not come out. If not, add more ice.

I use chocolate protein, instant espresso, walnuts and the milk. I add the walnut at the end so they don’t get blended too much but stay chunky.

You can also use frozen berries in place of half the ice.

Adding a little vanilla protein powder also will make it creamier tasting.

Sweet Potato with Walnuts

sweet-potatoes-walnutsIt is so great when diet food is as good as non-diet food! I wish you could smell this one. This is a good side dish to go with a protein. You wouldn’t want to eat this alone since it not good to eat carbs without balancing them with protein.

I bought this little ceramic cooking dish to use in the microwave (I know some of you might not approve of the microwave, but 6 meals a day, you gotta take some shortcuts!) You might have seen it on TV, it’s called StoneWave. It cooks everything quick and well in the microwave, even eggs! I have been trying it out this week with my veggies and carbs.

• 4 oz peeled and cubed sweet potatoes
• 1/4 cup walnuts
• Cinnamon
• Vanilla

I’m really picky about vanilla since most of the ones at the store are only “vanilla flavored”, not actual vanilla. Buy pure vanilla.

1. Put the sweet potatoes, walnuts, 1 tbs water, cinnamon and vanilla to taste, in the StoneWave.
2. Put in microwave for 3.5 minutes.3. Take it out and eat.

So easy and it smells like baked apples. You can do this with apples by the way, but it wouldn’t be on a weight loss diet since fruit is full of sugar.

Walnuts are a good source of healthy fats, which you need if you want to lose fat. And sweet potatoes are a super carb so they are always a great choice!


Beef Fried Rice


This is a low-fat version of beef fried rice. I wouldn’t necessarily eat this while prepping because of the soy sauce, but works great as a diet meal.

5 oz. Grass-Fed Top Sirloin (sliced into small pieces)
1/2 cup cooked rice
1 egg white
fresh garlic
chopped green onion
bell pepper
sesame seedssoy sauce

1. Heat tsp of olive oil in pan on medium heat
2. Saute green onion and garlic to taste
3. Add meat, salt, pepper, soy sauce, 1/8 cup water and cover
4. Cook for 3 minutes.
5. Add egg whites and mix meat with it until egg is cooked
6. Add chopped vegetables and cooked rice, mix up, repeat seasonings and cover
7. Cook for 3 more minutes.
8. Serve with sesame seeds

Grass-fed beef tastes better and is more tender than regular beef. It is healthier as well.
Don’t overdo the sesame seeds. They are a source of fat. You could also add chopped peanuts and cayenne pepper to create a more Kung-Pao flavor.

French Fries


I love these! Think you can’t eat great while on a diet? These french fries are better than any I’ve eaten at a restaurant. They taste a little like In n’ Out Burger fries.

as many potatoes as you like (this pic is 4 oz.)
olive oil spray

1. Cut the raw potatoes into thin spears. I like mine crunchier so I cut them thinner.
2. Spray a non-stick pan with olive oil spray
3. Spread out potato spears on tray so they aren’t overlapping
4. Spray spears with a little olive oil spray
5. Shake salt and garlic over spears
6. Put tray in broiler on high
7. Leave in for about 5 minutes. Make sure to check so they don’t burn too much.
8. Eat and enjoy!

To save time, use a mandolin to cut potatoes (but be careful!)
To make crispier, spray after you salt and garlic
Use different seasonings to get different flavors. Even try some cayanne pepper or cracked pepper.
Would be good dipped in mustard since ketchup is a no-no.


Tilapia and Brussel Sprouts


This is something I eat twice a day with I’m carb depleting during 10-day prep. It is not something I would usually eat but there is some reason it tastes really good during that time. I could choose other vegetables but I chose brussel sprouts because they create a nice bitter/sweet flavor with the fish. I honestly believe that if we listen to our body it will tell us what we it needs. When we listen to our emotions, we eat the wrong things which is a form of self-sabotage.

Tilapia and Brussel Sprouts

6-oz Tilapia
6 Brussel Sprouts
1/4 c Chopped Green Onion
1/2 Fresh Lemon cut in wedges
Fresh Garlic
Balsamic Vinegar
Olive Oil

1. Saute Garlic and Green Onion in Olive Oil on medium heat.
2. Squeeze a lemon wedge in pan and generously sprinkle salt and pepper too.3. Lay in Fish and repeat step 2 on top of fish, leaving lemon wedges in pan.
4. Spray with a little balsamic vinegar and cover pan.
5. Cook about 3 minutes while you slice brussel sprouts in 3 slices each.
6. Add brussel sprouts to pan and squeeze lemon and spray with balsamic.
7. Add about 1/8 cup water to pan to steam sprouts.
8. Turn over fish, spray with more balsamic, generously sprinkle salt and pepper and cover pan.
9. Cook another 4-5 minutes then serve.

The balsamic creates a nice sweet taste when it gets a little burnt. The scraping in the pan are the best!
Works well served over rice  – cuts the fishy taste.
When you cook the fish with a lid and add a bit of water, it steams the fish. Just make sure to add the water after you seared it. (Like we did)

Eggs and Potatoes


When you are lucky enough to have a meal that includes eggs and potatoes, here is a quick way to get a fabulous omelette. It’s a long list but only takes under 10 minutes to make.

1. Heat pan with a little spray olive oil.
2. Add some green onions, salt, pepper, garlic and 1/2 cup of frozen o’brien potatoes mix. (Should have colored peppers in it)
3. While the potatoes are thawing in the pan, break them up a little to cook faster.4. Move potatoes to one side of pan and fan out. Spray a little more oil to prepare for the eggs.
5. Pour in one cup of eggs.
6. Add salt, pepper, garlic to flavor.
7. Cover to cook until egg looks pretty firm so you can flip.
8. Flip the egg half over the potato half and cover again to cook more.
9. Flip again to cook a little more if needed.


You can add some salsa on top if you can have tomatoes.
Make sure to check the label on the potatoes for bad ingredients. The closer to only potatoes and bell peppers the better!
Buy 100% Egg Whites, it’s so much easier!