Weight loss made SIMPLE:

• Calculate your BMR here
• Calculate your TDEE here
• Every day, eat more calories than your BMR, but less than your TDEE
• You will lose weight

That’s literally as simple as I can make it! Go crazy. (For a much more in-depth guide, go here). 

thehealthjourneyold:

Greek Yogurt Panacakes

You will never eat normal pancakes again! These are a delicious, fat free variation and they are packed with protein! 

Ingredients:

• 6oz plain fat-free greek yogurt
• 1 egg white
• 1/2 cup flour
• 1 tsp baking soda
• Optional: Fruit and/or flavorings (I added a diced strawberry and a bit of cocoa powder)

Instructions:

Mix the flour and baking soda in a small bowl. In another bowl, combine greek yogurt and egg white. Then combine all the ingredients in one bowl, and add in any other flavorings you may like. Heat a skillet over medium heat and spray with cooking spray. Use a spoon to scoop large globs of dough onto the skillet. When the bottom of a pancake gets firm, flip it! Continue flipping and heating until pancakes are cooked all the way through. Top with whatever you’d like - a bit of butter and light maple syrup always does the trick for me :) Makes about 5 medium-sized pancakes or 3 larger pancakes. 

Nutritional Info:

Calories: 306 | Carbs: 51g | Fat: 0g | Protein: 27g

thehealthjourneyold:

Egg Muffins

Adapted from this recipe. 

Ingredients: 

• 6 eggs (I used 5 whole eggs and 1 egg white)
• 1/8 medium zucchini, diced
• 1/8 medium onion, diced
• 1/8 medium red pepper, diced
• 1/8 medium green pepper, diced
• 1/2 cup shredded cheddar cheese
• Allspice seasoning to taste

Makes 6 egg muffins. 

Directions: 

Preheat oven to 375 F. Use regular or silicone muffin pan. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer vegetables and cheese. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large bowl, add allspice, and beat well. Pour egg into each muffin cup until it is 3/4 full. Stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Nutritional Info Per Serving (1 serving = 1 egg muffin):

Calories: 93 | Carbs: 1g | Fat: 7g | Protein: 8g

thehealthjourneyold:

3, 2, 1, CAKE! Only 55 calories!

Recipe originally found here.

Ingredients: 

1 Box Fat Free Angel Food Cake Mix

1 Box Cake Mix - any flavor

2 Tablespoons Water

Directions:

In a ziploc bag, combine the two cake mixes together and mix well. For each individual cake serving, take out 3 Tablespoons of the cake mix combination and mix it with 2 Tablespoons of water in a small microwave-safe container. Microwave on high for 1 minute, and you have your own instant individual little cake! Keep remaining cake mixture stored in the ziploc bag and use whenever you feel like a treat! You can top each cake with a dollop of fat free whipped topping and/or some fresh fruit.

This recipe is called 3, 2, 1 Cake because all you need to remember is “3 tablespoons mix, 2 tablespoons water, 1 minute in the microwave!” Try various flavors of cake mix like carrot, red velvet, pineapple, lemon, orange, etc. Just remember that one of the mixes has to be the angel food mix; the other is your choice. The flavor possibilities are endless!

Nutritional Info Per Serving (1 serving = 1 miniature cake):

Calories: 55 | Carbs: 11g | Fat: 1g | Protein: 1g

Note: Nutritional info was calculated for using red velvet cake mix. Calories could be higher or lower depending on the type of mix used. 

thehealthjourneyold:

Tortilla Pizza - for those pizza cravings!

Adapted from this recipe.

Ingredients: 

• 3 tablespoons traditional pasta sauce
• 2 tablespoons grated Parmesan cheese
• 2 tablespoons shredded mozzarella cheese
• 1 tablespoon minced red onion
• 1 tablespoon minced zucchini
• 1 tablespoon minced green bell pepper
• 1 tablespoon minced sweet red pepper
• 1 garlic clove, minced
• 1/2 teaspoon dried basil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 La Tortilla Factory low-carb high fiber large tortilla 

Directions:

In a bowl, combine the first 10 ingredients; mix well. Place tortilla on greased baking sheet; spread with cheese mixture. Bake at 400 degrees F for 8-10 minutes or until golden. Cut into wedges.

Nutritional Info Per Serving (Serving size = 1/2 “pizza”) : 

Calories: 121 | Carbs: 7g | Fat: 6g | Protein: 11g