Skinny Me Chicken Soup

I call this “skinny me soup” for a few reasons. 1) It is packed with nutrient and fiber dense vegetables. 2) The soup is filled with chicken which is packed with protein and will help repair muscle tissue. 3) The fiber and protein will keep you full on minimum calories. 4) It is super easy to make (not skinny but still a plus).

2 tablespoons of olive oil
2 cloves garlic, minced
1 large onion, chopped
2-3 bell peppers, chopped
2 large carrots, shredded
2 cups mushrooms, chopped
1 can diced tomatoes
6 boneless, skinless cooked chicken breast, shredded
4-8 cups chicken broth
Seasonings to taste: salt, pepper, anise seed, fennel seed, dried oregano, and dried basil


In a large saucepan, heat olive oil and add garlic until fragrant.
Add onion and season with salt. Heat the onions for about ten minutes , stirring constantly.
Add the bell pepper and heat until tender.
Add the shredded [...]

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Skinny Pumpkin Spice Latte

ITS BACK!!!! Starbucks has released its tenth year of those delicious, calorie packed Pumpkin Spice Lattes. A grande (16 ounces) PSL with nonfat milk and no whipped cream contains 260 calories and 48 grams of sugar. YES, you read that correctly 48 GRAMS OF SUGAR! Try this cleaned up version which is Paleo and 17 Day Diet cycle two friendly!
Pumpkin Spice Latte Recipe
Serves 1


2 -4 tablespoons canned pumpkin
1/4 teaspoon pumpkin pie spice
1 cup unsweetened vanilla almond milk
1 tsp pure vanilla extract
1/2 cup STRONGLY brewed coffee or 2 shots espresso
1-3 packets of stevia

Mix all the ingredients in a saucepan over medium to high heat, whisking continuously, until the “latte” begins to steam.

This cleaned up version has….drum roll please…. ONLY 55 calories and 2 grams of sugar!

Looking for more clean eating recipes? Try this clean eating meal plan. 3 meals + 1 snack planned each [...]

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Banana Muffins

I have a thing for muffins. Egg muffins, oatmeal muffins and now banana muffins. I am not sure if muffins are really my thing or more the ability to easily take muffins on the go as breakfast or  a quick afternoon snack. Here is a great Banana Chocolate Chip Muffin recipe that is Flat Belly Diet Friendly.
muffins ban

1 1/4 cup whole wheat flour
1/2 cup brown sugar
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoons pumpkin pie spice
3 teaspoon canola oil
1 egg plus 2 egg whites, beaten
1/3 cup nonfat plain or vanilla Greek yogurt
3 ripe bananas, mashed
1 cup uncooked quick oats
3/4 cup mini chocolate chips (MUFAS)


Preheat oven to 350 degrees
Mix all the dry ingredients (omitting the oats) in a large bowl
Add all the wet ingredients (omitting the bananas) to the dry mixture
Add the mashed bananas and oats to mixture and fold in
Line muffin [...]

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Skinny-Jeans Brownies

It seems I have a sweet tooth. Last week, I made lemon bars and tonight I made brownies. And, if these were just any brownies, I wouldn’t be able to fit in my jeans tomorrow with all these delicious desserts running around my kitchen. Lucky for me, I have a recipe that keeps me in my skinny jeans and tames my sweet tooth. 

I love this clean eating recipe because you can adapt it to fit any eating style. There are variations for Gluten-Free , Paleo, and Vegan diets.


1/4 cup unsweetened cocoa powder
1/2 cup whole wheat pastry flour (oat flour, almond, or coconut flour)
1/4 tsp. each baking powder and salt
1/3 cup sugar
1/2 cup unsweetened applesauce
3 tablespoons Coconut OilRead more

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Clean Eating Lemon Bars


Delicious 70 calorie Protein-Packed Lemon Bars 




Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!


1 egg
2 egg whites
8 oz fat free cream cheese
1/2 cup instant nonfat dry milk
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
1/4 cup unsweetened almond milk
3/4 cup low-fat vanilla protein powder
3/4 cup stevia
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch


Preheat oven to 350 degrees
whisk egg and egg whites in a small bowl
combine cream cheese and all the remaining ingredients in a Ninja Professional Blender .
When mix is smooth, add eggs and blend.
With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish.
Pour batter into pan and place in preheated oven
Bake for 30 minutes or until toothpick come out clean

Looking for more [...]

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Chocolate Protein Popsicle

Follow this super simple and yummy recipe to cool down this summer and get the protein fix you need. Its a delicious snack for only 50 calories. 
pop (9)
Making your own popsicles is an easy and healthy option to store bought products with artificial ingredients, colors and sweeteners. Check out this awesome cookbook for making many different types of popsicles at home. All you’ll need usually is some Popsicle Molds and a freezer. You might also need a Ninja Blender, it’s the best – most powerful blender you’ll ever own! The best investment. I promise. Check out the book here for tasty & healthy Popsicle RecipesRead more

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Roasted Cauliflower Hummus – Bean Free and Tahini Free

When I hear the word “hummus” I automatically think of mashed garbanzo beans. Sure, this is the true way hummus was and is made, but, there are tons of other ways to make hummus. Don’t get me wrong, I love garbanzo beans and all beans for that matter, I just think its great to have options and to experiment a little in the kitchen. What if you’re on Paleo diet or the 17 Day Diet (cycle 1) and can’t have garbanzo bean hummus – but you really love hummus and feel a snack attack coming on!? Well, good news! There are many options for you to help with your craving. By the way, its so much healthier for you to make your own hummus, not to mention cheaper!! All you need is an oven & a Food Processor [...]

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Skinny Me Margarita

After enduring another 90+ day during “June Gloom”, I needed a margarita to cool me down. And while a margarita never properly fits into any diet, it is a treat that can’t be missed. The traditional margarita can contain around 300 calories and who has only one margarita?


This recipe lightens up the calories but keeps all the flavor and tequila you need for a good time.

1 cup lime juice
1 cup water
10-20 drops liquid stevia to taste
6 oz tequila
2 oz fresh-squeezed orange juice
Salt for glass rim (optional)


Stir all ingredients together
Taste for sweetness
Add more stevia if needed
Serve over ice in a lightly salt rimmed Margarita Glass

Serving: 4

Calories: 120

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Overnight Oats

If you haven’t tried overnight oats, you are missing a delicious and easy breakfast perfect for those hectic ”I have no time” mornings. Just grab from the fridge and take with you, no cooking required. Just don’t forget a spoon! Great breakfast treat for when you’re on the 17 Day Diet cycle 3.

1/2 cup vanilla almond milk, unsweetened 
1/2 vanilla protein powder
1/2 cup old fashion oats
1 tablespoon chia seeds
1/2 cup nonfat greek yogurt
Stevia to taste

Whisk milk and protein powder in a small bowl until all clumps are removed. Add remaining ingredients until well mixed. Place in the fridge overnight. Add Topping. Enjoy.
These nesting bowls would be great to make this recipe in, they are perfect for portion control. Prepare the recipe above in them and top with some plastic wrap. Place in the fridge [...]

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A Lighter Side of Chicken Parmesan

chc parm
We are all familiar with the cheesy, yummy goodness that is chicken parmesan. As one of my favorite dishes, I set out to create a lighter, diet-friendly version of this Italian classic. 17 Day Diet Cycle 3 Compliant recipe.



3 slices whole wheat bread 
4 teaspoons Italian spice blend
1/2 teaspoon salt & pepper
1 teaspoon garlic powder
2 egg whites
1/2 cup skim milk
1/2 cup flour
4 chicken breast
Olive oil spray
3 1/2 cups marinara sauce
3/4 cup shredded low fat mozzarella cheese
1/4 cup parmesan cheese

Pound chicken until 1/2 inch thick.

Place flour into the first shallow baking dish.

Whisk egg whites and milk together in the second shallow dish.

Place bread into toaster and toast until golden brown. Remove from toaster and place in a food processor with salt, pepper, garlic powder, and Italian spice blend. Pulse until crumbs are created and pour into the third shallow dish.

Line up ingredients on a counter and [...]

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