Since the fall is upon us, why not start your days with a protein packed, pumpkin inspired meal! These pancakes are delicious!

Batter Ingredients
- 150g Egg Whites
- 15g of Oatmeal
- 1/3 cup of pure mashed pumpkin
- 1 package of stevia
- 1 box of raisins (14g)
- Pumpkin Spice
- Cinnamon

Butter Ingredients
13g of Natural Peanut Butter
1.5tbsp of Pure mashed pumpkin
1 package of stevia

Combine all of the batter ingredients in a blender - the magic bullet works best - and cook half the batter on medium to high heat in a non-stick pan. Before turning the pancake over to cook the other side, strategically place half of the raisins in the batter so that they are evenly spaced out. Now flip the pancake and continue cooking it until golden brown on both sides. Do the same with the other half of the batter.

To make the butter, combine all of the ingredients in a small bowl until the butter is smooth. If you'd like to make it less thick, add in a few drops of water until you reach the desired consistency.

Before indulging in this yummy meal, spread the butter on top of the pancakes and sprinkle some cinnamon on top. Delish!

Approximate Nutrition
293 calories
7.5g Fat
30g Carbs
24g Protein

So, by now, most of you know how obsessed I am with my protein pancakes. Which is why it was hard to come to terms with losing the oatmeal in my diet when I decided to go gluten free.

But don't fret! I've come up with an alternative and they taste amazing!! Check these out:

Kristen’s Almond Flax Pancakes:
- 20g Almond Flour
- 15g Milled Flax
- 160g Egg Whites
- 1 Package of Stevia
...- Spices or Pure Extract’s to taste

Combine all of the ingredients in a blender – I use the magic bullet – and cook over a heated skillet (sprayed with cooking spray) just like ordinary pancakes. Makes 2.

Top with sugar free syrup or pure maple syrup and enjoy!

They turn out great, don’t take long and they are very versatile! You can add raisins, or goji berries to the batter as well to spruce it up. I love it with goji berries for added antioxidants.

Let me know what you think!
The almond flour I use.
These yummy squares are a great, energy packed, on-the-go snack! Give them a try!

- 150g Almond Flour
- 60g Rice Protein (Vanilla) - feel free to try whey
- 1tsp Salt
- 1tsp baking powder
- 1 Whole Egg
- 2 Egg Whites (66g of liquid egg whites)
- 22g Splenda (3/4 cup)
- 2tsp Pure Cinnamon Extract
- 2tsp Cinnamon
- 1/2tsp All Spice
- 2 Jars of Apple Baby Food (low sugar)
- 70g of Sultana Raisins

Prehead the over to 350 degrees.Combine the wet ingredients with the splenda in a separate bowl (Eggs, Extract, Baby Food) and whisk them together.

Then in another, larger bowl, combine the dry ingredients with the raisins and lightly whisk them together.

Now combine the wet ingredients with the dry and whisk until the mixture is smooth - at this point it will not be very liquidy, it is more doughy.

Pour into a glass baking dish and bake for approximately 40mins.

I divided mine into 12 squares in order to get the following nutrition profile:

134.5 cals
6.76g Fat
13.5g Carbs
7.72g protein

NOTE: they did turn out a bit moist and dense, so feel free to muck with the recipe if you wish. Otherwise, I love the way they taste :)

A fresh, fat burning beverage to satisfy your taste buds! 
  • 3/4 cup brewed tropical green tea (I used the 'Mighty Leaf' brand)
  • 1/2 cup ice
  • 2 tbsp bottled lemon juice 
  • 1/2 Perrier 
  • 1 package of sweetener 
  • 1/4 tsp Pure Orange Extract
Combine all ingredients in a glass and serve with a piece of frozen fruit inside or an orange wedge on the side. 

The drink is approximately less than 10 calories, 0g of fat, 1g of carbohydrates and 0g of protein.

Looking to try something new with your protein shake? I've got a delicious recipe for you!

In a magic bullet or similar blender, mix together:

- 1 cup of water
- 1 scoop of vanilla Myofusion protein powder (Gaspari Nutrition)
- 2.5 tablespoons of canned pumpkin (not pumpkin pie filling, just pumpkin)
- A dash of clove spice
- A dash of allspice 
- 1 package of Stevia sweetener
- 1 tsp of vanilla extract 

Enjoy! So delicious! 
Waking up in the morning can be tough - especially when you're training hard and eating in a deficit. So what's my trick to getting myself out of bed in the early morning? Having an amazing breakfast to look forward to! And that breakfast is my Protein Pancakes. 

There are a lot of different types of protein pancake recipes out there - and trust me, I've experimented - but this recipe that I threw together is by far the best tasting and easiest to do. So here is it folks, Kristen's Infamous Protein Pancakes recipe!

The Pancakes...

In a blender (magic bullet works best), mix together:
- 150g egg whites
- 15g oatmeal 
- 1 package of stevia sweetener
- 1/2 tsp of vanilla extract 

Blend for approximately 1 min. 

Once blended, heat a small omelette pan on the stove top (medium heat) with 1/2 tsp of olive oil in it. Then pour half the batter in. When you are able to lift the sides of the pancake, allow any of the liquidy batter to fall under the edges to ensure it is all cooked. When it's nice and brown underneath, flip it to cook the other side. 

Do the same with the rest of the batter and another 1/2 tsp of olive oil. 

Once complete, top with Molly McButter butter flavoring and Walden Farms Pancake Syrup and enjoy!!
Try this tasty, guilt-free dessert! It's protein packed and a fantastic low calorie treat! 

Approximate Nutritional Value: 
Calories: 118.5
Fat: 1.75g
Carbs: 8.75g
Protein: 16g

- 125g CC
- Sprinkle of FF, SF pudding mix (vanilla or white chocolate)
- 1 Sweetener
- Sugar Free Cherry Jell-o
- Pomegranate Cherry Crystal Light

Step 1
Make the cherry Jell-o and when it calls for 1cup of cold water, replace it with 1 cup of cold pomegranate cherry crystal light (pre-mixed with water). Let cool until ready.

Step 2
In a mini blender (Magic bullet works best) combine the cottage cheese, pudding mix and sweetener. Blend until smooth. You may need to add a sprinkle of water to make it mix easier.

Step 3
In a funky glass, layer the cottage cheese filling with ¼ of the Jello mixture until you’ve used it all up. Put the other ¾ of the Jello into the fridge for another day!)

Chill until ready to serve. 

When you're on a cut, it happens. You tend to find yourself eating bland food that is free of excess salt, oil and butter - the good stuff. But what if there was a product that could give your food a wonderful flavor boost, without the excess calories? 

This brings me to Molly McButtera new addition to my cupboard that I rate 5 stars out of 5! 

I came across this tiny shaker when I was loitering in the grocery store one day. Sometimes I like to just take my sweet time and see if I can come across some interesting new finds, and that day I did. 

Molly McButter is a natural butter flavor "sprinkle" that can be found in most grocery stores amongst the spices. This tasty food hero packs a whole lot of flavor, without a whole lot of guilt, and can be generously layered on your vegetables, potatoes, popcorn etc. - anything you would normally put butter on (when you are off of a cut, of coarse!).

So, what is it's nutrition like? 

For a 1tsp serving
Calories: 5
Fat: 0g
Carbs: 1g
Protein: 0g

If you want my opinion, go out and grab this product now! It is a great way to spice things up every now and then. 

The other day I was eating my grilled chicken, craving something to dip it into. So, after a quick glance into the fridge, I came up with this low cal, no fat, low carb dip! 

If you like a little kick in your dishes, this dip is for you!

You'll need:
5g of chili Sauce 
1 tbsp of regular mustard
1 package of sugar twin or splenda

Mix together and serve! It's a great addition to any chicken dish. 

5 calories
0g fat
1g carbs
0.2g protein 
The other day, as I was planning my next meal plan, I decided I wanted to make a big casserole of something that would be quick and easy for me to eat throughout the week.

I began searching online, reading cookbooks and referring to recipe forums online in order to find something healthy, but high protein. After failing to find anything that fit the bill, I decided to try inventing something.

To my surprise, it was a success! So, here it is, my first ever recipe posting! Enjoy :)


  • 6 Roma Tomatoes chopped (mine equated to 638g)
  • 1 large Eggplant cut into paper thin slices (mine equated to 718g)
  • 2 large Onions chopped (mine equated to 361g)
  • 2 large Bell Peppers chopped (mine equated to 364g)
  • 2 tsp Olive Oil
  • 1 cup of low sodium vegetable broth
  • 2 tbl fresh Basil finely chopped
  • 1 tsp black pepper (ground)
  • ½ tsp sea salt
  • 1 tsp garlic powder
  • 1 can of tomato paste
  • 1 package of light Ricotta (475g)
  • 1 package of chopped spinach – defrosted from frozen (mine equated to 318g)
  • 1 whole egg
  • 1 package of ground chicken (495g)
  • 60g mozzarella (light)
Step 1 – Tomato Sauce

On high heat, heat the olive oil in a pot. Place the chopped onions and bell peppers into the pot and cook until onions are brown. Reduce the heat to medium/low and place the chopped tomatoes into the pot along with the vegetable broth and basil. Let simmer for 10mins.

Next, stir in the tomato paste along with the salt, pepper and garlic powder. Using a handheld blender, blend the vegetables into a thick sauce.

Set aside to cool.

Step 2 – Filling

While the sauce is cooling, mix together the Ricotta, Spinach and egg in a separate bowl. Set aside.

Next, brown the ground chicken in a separate pan and set aside.

Step 3 – Egg Plant

Place the eggplant slices on a pan covered in tin foil. Broil in the oven for 5 mins.

Step 4 – Assemble

Using a large casserole dish, begin layering the lasagna as follows: Sauce, eggplant, ricotta cheese, eggplant, all of the chicken, ricotta cheese, eggplant, ricotta cheese, and mozzarella.

Bake for 35mins and then broil for 5-10mins until cheese toping is brown. Serves 6 – 8.

Cut into 6 pieces – Calories:   Fat:   Carbs:   Protein: 

Cut into 8 pieces – Calories:   Fat:   Carbs:   Protein:  

(I will post the macros soon)