RD FIT LIFE

Holy Protein! Fast, Easy and Low Calorie?!

How do you get creative with breakfast while making sure it’s high protein and low calorie?  Oh, and you’re tired of eggs?  Short on time too?  Not a problem!

All you need are three ingredients!  And a spoon of course 🙂

High Protein Yogurt!

INGREDIENTS:

  • 1/2 cup of light vanilla Greek yogurt (you can use plain for less calories, but its a little more tart)
  • 1 scoop of chocolate whey protein isolate
  • 1 Tbsp of PB2 (or you can use regular peanut butter for extra fat calories)

DIRECTIONS:

  1. Scoop 1/2 cup yogurt into a bowl.
  2. Sprinkle about 1/2 of your whey protein scoop into your yogurt.  Mix until smooth.  Add next 1/2 and mix until smooth.
  3. Once smooth, mix PB2 in yogurt until smooth.

NUTRITION FACTS:

  • Total Calories: 187.5
  • Total Protein: 34.5 g
  • Total Carbohydrates:  9 g
  • Total Fat: 0.75 g

Now that is a lean breakfast!  It’s very light while you’re eating it, but after about 5 minutes, you feel FULL.  That is all 34.5 g of protein sticking to those ribs!

If you’re lifting, this is a great way to get extra protein in for muscle building without having to drink it all the time.  Anyone who uses protein supplements will tell you, I AM OVER DRINKING PROTEIN.  Also note- the photo includes steel cut oats sprinkled on top for a little crunch and extra carb.

You can also freeze this mixture to make a frozen yogurt!

I hope this recipe has been helpful.  Feel free to post questions in the comment section or share using the social media icons below!

Lemon Chicken Quinoa Soup

soup 1

Since it is getting cooler outside, people are starting to cozy up and make soups in their crock-pots.  Most soups can be high calorie and make you feel like hibernating after eating them… so here is how we avoid that feeling by boosting the nutrients in our soups!

Most people assume you need noodles, rice, or potatoes to have a soup… but you can actually use quinoa instead!  Find out why quinoa is one of my favorite grains HERE!

So here is my recipe for one of our favorite fall soups made in a crock-pot.

INGREDIENTS:

  • 4 organic chicken breasts, whole
  • 2 containers of organic chicken broth
  • 3 stalks of organic celery, chopped
  • 1 organic leek, chopped
  • 5 organic carrots, sliced
  • 1 cup organic red quinoa
  • 1 organic lemon, sliced
  • 1/2 tbsp. organic dill weed
  • salt/pepper, to taste

DIRECTIONS:

Place all chicken and broth into your crock-pot.  Add celery, leek, carrots, lemon, and dill to your crock-pot and let cook on high for 5-6 hours or until chicken is done.

After adding all of your ingredients to your crock-pot, place your quinoa in a bowl of water off to the side to soak as shown below.  I will also add extra water to the crock-pot depending on how much broth I have.  Here I used both containers of broth and about 1 cup of water.

soup 2

After your chicken has finished cooking, take out all chicken and shred chicken with a fork.  The chicken should just fall apart as you scrape it.  Once shredded, put it back into your crock-pot.

Strain water from your quinoa and add quinoa to your crock-pot 30 minutes before you plan to eat.

**Note:  I always use red quinoa because it does not get mushy.

Please feel free to salt/pepper to taste.  And 30 minutes later, voila!  You have a healthy and flavorful soup!

soup 1

I hope you’ve enjoyed this blog post and please feel free to share using the social media icons below!