low carb, high protein Peanut Butter Cups *3 ingredient*

I'm obsessed!!! ...and I know you will be too once you make these low carb, high protein peanut butter cups. They taste better than a store bought version and you know exactly what ingredients went into making them. I never deprive myself, I just find a way to fit ALL my favorites into my day- yes, including chocolate!! 

Note: The nutritional info below is for the exact ingredients I used and the exact molds I used (mine are BIG) so if you make these at home I urge you to calculate the macros based on the exact ingredients you used and how big your cups end up being. Enjoy!

3 Ingredient Peanut Butter Cups- makes 6
1/2 cup Natural Peanut Butter (only ingredients are peanuts and salt)
1 scoop Isopure Unflavored Protein Powder

6 1/2 Tbsp Enjoy Life Chocolate Chips (divided)

Add 4 Tbsp of chocolate chips in a microwave safe bowl and microwave in 30 second increments, stirring each time until the chips are fully melted. 

Divide the melted chocolate into 6 of the mold cups. spread the chocolate up the sides completely covering the entire cup. 

Freeze for 10 minutes. 

While the bottom and side layer sets in the freezer, make the peanut butter filling. Combine the protein powder and the peanut butter and mix well until combined. 

Divide the peanut butter filling into each of the 6 chocolate cups and smooth that layer. 

Freeze again for 10 minutes.

Melt remaining chocolate (2 1/2 Tbsp) in the microwave in 30 minute increments, stirring after each until the chocolate is fully melted. 

Spread the chocolate over the top of the peanut butter until all the peanut butter is covered. 

Freeze for the final 10 minute and enjoy anytime you need a sweet treat!

Nutritional Facts 

1 Peanut Butter Cup

230 calories

14.4g carbs

2.4g fiber

12g net carbs

10.6g Protein

Best Chicken Salad Ever

This chicken salad has a hold on me! Not only is it the best I ever had but you can make it in a matter of minutes in the food processor and customize it to make it your own. It's also high protein and low carb if you make it exactly like me! Which will help you meet your protein goals and keep you full for hours!

SAUCE:
½ cup mayo

¼ cup cottage cheese

2 cloves garlic

1 tsp soy sauce

1 tbsp rice wine vinegar

Juice of ½ lemon

Season with black pepper, celery salt, and paprika

CHICKEN:

3 grilled chicken breasts that are cold 

(I cut them into 3 pieces to pulse faster)

This is the chicken recipe I use

MIX-INS:

½ cup red onion (or white)

½ cup of celery 

Into the food processor add all the SAUCE ingredients and process until smooth and combined. 

Then add in the CHICKEN and pulse until desired consistency. Pulse more for a smoother chicken salad and less for a chunkier chicken salad. 

Then, transfer to your storage or serving bowl and stir in the MIX-INS. 

Season with additional salt and pepper if needed and ENJOY!

Low Carb, High Protein Chocolate Peanut Butter Smoothie

When the craving hits for a smoothie, nothing will stop me until I get that cold deliciousness into my mouth. This one is perfection! It's everything I love about a smoothie-shop-smoothie but it's made at home and I know exactly what went into it. The chocolate peanut butter makes it taste like a dessert but it packs TONS of protein (over half my daily amount) and it keeps me full for literal HOURS.

Chocolate Peanut Butter Smoothie- Serves 1 

2 scoops of Isopure Creamy Vanilla (Or your favorite vanilla protein powder)
2 Tbsp unsweetened cocoa powder (I use Hersheys brand)
2 Tbsp 5% Fage greek yogurt
2 Tbsp natural peanut butter 
1/2 cup water 
8-10 ice cubes
1 squirt of liquid stevia

Add all the ingredients into your blender and blend for 60 seconds. 

Enjoy!

Nutritional Facts Per Smoothie:

(using the exact ingredients I used)

425 Calories 

14g carbs

7g fiber

7g net carbs

63g protein 

LOW CARB Sausage Blush Sauce

Easy enough for a Tuesday but delicious enough for the Sunday dinner table!!

Meet your new favorite meal of the week! I'm not sure if I prefer this dinner the night of OR as leftovers the next day! Serve with some low carb garlic bread and a side salad. *Chefs kiss*

LOW CARB Sausage Blush Sauce- Serves 4

1 Tbsp olive oil 

16oz ground sausage, chicken or pork (casings removed)

1 tsp garlic powder

1 tsp Italian seasoning 

1/4 cup chicken stock

3/4 cup heavy cream

2 cups marinara sauce (I use Raos)

salt, pepper, and red pepper flake to your taste

Directions:

Heat olive oil in a large pan on medium high heat.

Add in your sausage and sauté for 5-8 minutes, breaking the sausage apart and crumbling, until it is fully cooked. 

Drain if needed. 

Add garlic powder and Italian seasoning to the sausage and stir well. 

Then add the tomato sauce and stir.

Then add in the chicken stock and heavy cream and stir. 

Allow this to come up to a bubble and cook for 10 minutes until the sauce thickens. Stir often and turn down the heat if the pan begins to splatter. 

Taste and season with salt, pepper and (optional) red pepper flake. 

Remove from the heat and add to your favorite pasta. 

I LOVE using hearts of palm noodles and topping with parmesan cheese. Low carb heaven!

Nutritional Facts

per serving

(sauce only)

465 calories

9.5g carbs

2g fiber

7.5g NET CARBS

23g protein

low carb Tomato, Basil, White Wine, Cod!

Meet your next date night at home dinner! 

Perfect for a special occasion OR a weeknight dinner where you want to spoil yourself. Except this is probably the easiest dinner ever. Utilizing cod and fresh ingredients to create a restaurant quality meal everyone will love!

Tomato Basil Cod- Makes 3 servings

Cod:

1 lb of cod 

1 tbsp olive oil 

salt

pepper

garlic powder

onion powder

Sauce:

2 Tbsp olive oil 

4 garlic cloves

Small pinch of red pepper flakes (optional) 

20 cherry tomatoes, sliced in half

1/3 cup dry white wine 

½ cup fresh basil leaves, chopped

3 Tbsp of lemon juice

zest of a lemon, about 1 tsp

1 very small squirt of liquid stevia

salt to taste

pepper to taste

Preheat the oven to 400 degrees

On a baking sheet brush the olive oil on the cod and season the fish with the salt, pepper, garlic and onion powder until the fish is well seasoned. 

Bake for about 20 minutes depending on the thickness of your fish. 

While the fish bakes let's make our sauce. 

Heat the olive oil in a pan over medium high heat. 

Add the garlic to the cold oil with the red pepper flakes (if you are using) and allow to heat together for 1 minute until fragrant. 

Then, add in the cherry tomatoes and allow to warm through and begin to soften, about 4-5 minutes. 

Add in the white wine to deglaze and stir. Wine will begin to reduce and simmer. 

Next, add in the basil, lemon zest, lemon juice, and liquid stevia. Turn heat down to medium low. 

Allow this to cook together for about 2 minutes.

Taste for seasoning and add in salt and pepper. 

Once the cod is finished plate it up and top with the sauce from the pan. 

*I like to serve this with roasted radishes (they mimic potatoes) and asparagus. 

OR cauliflower mash and asparagus or broccoli.

Nutritional Facts 

Per Serving

408 calories

6.6g carbs

0.9g fiber

5.7 net carbs

28g protein