If this looks like it is from out of this world, well, that’s because it IS! Inspired by this fan-favorite form Docking Bay 7 in Star Wars: Galaxy’s Edge, Disneyland, this delicious copycat has WAY less calories and added protein!! And it is so fun to drink!
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Cold Brew Black Caf Copycat
(Makes 2)
* 2 wedges Laughing Cow Cheese Light, room temperature
* 1/4 c. vanilla pre-made protein shake (Such as Premier or Fairlife protein shakes)
* 15g. vanilla protein powder
* 3 Tbsps. zero calorie sugar substitute, divided (such as erythritol or monk fruit)
* 1 1/2 c. cold brew coffee
* 1/4 c. Cocoa Puffs cereal
Make the sweet cream cheese:
Using a hand held milk frother, combine the Laughing Cow Cheese, pre-made protein shake, protein powder and sugar substitute. This can be done ahead of time and stored refrigerated in an air tight container up to 1 week.
Assemble the drink:
Fill your glasses with ice and pour in 3/4 c. of cold brew coffee to each glass. Top each with 1/2 of the sweet cream cheese. (about 4 oz. ) Top each with 2 Tbsps of Cocoa Puff cereal. Stir and enjoy!
1 drink:
91 Calories
11P | 2F | 6C
Pre-Logged in My Fitness Pal as:
“FFC Cold Brew Black Caf Copycat”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
Not only are these tips the fastest way to get fit…..but they are also the best way to STAY FIT!
*Train heavy! Ladies….I PROMISE you that you will not look like the incredible hulk. Lifting a challenging weight will help you increase more lean muscle (that toned look you want). Plus, the more lean muscle you have, the faster and more efficient you will become at burning body fat!
*Lift heavy! A challenging weight would be something that is heavy enough for you to struggle to get to 10 reps. If you can easily pump out 10-12 reps…it’s not heavy enough!
*Lift weights MORE than doing cardio! Cardio burns calories while you are doing it. Strength training burns calories while you are doing it and AFTER you are doing it. In fact…you will burn more calories from strength training even when you are sitting on the couch!
*Eat enough protein! Try to consume at minimum 25% of your total calories from good protein sources. Protein is an essential nutrient needed to build lean muscle.
*STOP focusing on the scale! You might gain weight….and at the same time you may also lose a few pant sizes! You won’t care what you weigh when you are tighter, fitter, smaller, leaner and feeling your best. The scale is NOT the metric of success. LET. IT. GO.
*DO NOT put a time frame on your end result. There is no end result. It’s a never ending journey. Stay laser focused and forget about how long it will take. If you can do that…I promise you will get the result you desire!
RESULTS HAPPEN OVER TIME. NOT OVER NIGHT. WORK HARD, STAY CONSISTENT AND BE PATIENT!
You can lose significant body fat at ANY AGE! This is a Fit Foodie Chicks client (we will refer her as “D” as she would like to remain anonymous). D is 63 years young! The pictures are a 4 month difference.
D started working with us in March with the intent of losing body fat. She sustained a Fat Loss cut for 12 weeks and did amazing! Nothing extreme was applied; she lifted weights, did some cardio, maintained at least 30% of her total calories from protein and still ate all the things (she’s also a FFC Recipe subscriber).
At 12 weeks we took her out of a Fat Loss Cut and into a Reverse Diet. This is to avoid any metabolic adaptation (slow metabolism). Each week we added calories into her plan & eventually eliminated all her cardio. The “after” picture is 6 weeks into her Reverse Diet. D continues to get results and also gets to eat more food!! (To date, D is consuming over 2200 calories per day).
Some things to take note of while on her journey:
*She wasn’t perfect the whole time. But she was 100% compliant 90% of the time.
*She went on vacation twice and enjoyed herself!
*She goes out to eat sometimes.
*She socialized and went to parties.
Losing body fat doesn’t have to be miserable and you CAN LOSE BODY FAT AT ANY AGE!!
Learn more about Fit Foodie Chicks and how you can become involved at www.fitfoodiechicks.com
We are so proud of D!!! 
She totally inspires us!
We were skeptics. Baked oatmeal just didn’t sound exciting at all…but we gave it a try anyway and WOW…blown away! It is satisfying, delicious and just look at those macros! We can foresee many other baked oatmeal concoctions in the FFC future. The possibilities are endless! If you are a skeptic like we were, give it a try and let us know what you think.
What flavor combos would you like to see?
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White Chocolate Raspberry Baked Oatmeal
(Serves 6)
* 1 c. no sugar added apple sauce
* 1 1/2 c. liquid egg whites (about 12 large eggs with yolks removed)
* 1/4 c. sugar free. maple syrup
* 3/4 c. unsweetened vanilla almond milk
* 1 tsp. vanilla extract
* 1 1/2 c. oats
* 90g. vanilla protein powder
* 1 tsp. baking powder
* 1/4 tsp. salt
* 1/4 c. white chocolate chips (+ 2 Tbsps. For the topping)
* 1/2 c. Fresh or frozen raspberries
Preheat oven to 350℉. Spray a 9X13 dish with cooking spray. Directly in the prepared dish, mix together the apple sauce, eggs, maple syrup, almond milk and vanilla. Stir well to combine. Add in the oats, protein powder, baking powder, salt, chocolate chips and raspberries. Sprinkle extra chocolate chips evenly over the top. Bake for 25-30 minutes or until just set in the middle.
Serving suggestion: serve warm sprinkled with powdered sugar, fresh raspberries or a drizzle of milk over the top. Not included in nutrition facts, log separately.
1 serving: about 7.1 oz.
272 Calories
22P | 6F | 31C
Pre-Logged in My Fitness Pal as:
“FFC White Chocolate Raspberry Baked Oatmeal”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
Can you believe that it is September already!? Here in AZ it still feels like mid-summer, but it’s already time to prepare for being bombarded with pumpkin spice EVERYTHING real soon! Don’t worry though, we are not jipping you on one last summer menu full of picnic friendly salads, grilling goodies and anytime-of-the-year classics!
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Already a member? Check your account to download this month’s recipes now!
Not a member yet? Sign up now to join hundreds of others saving money, time AND calories with our meal plans each month.
We have memberships starting at just $8/month – cancel anytime – each recipe is simple – uses easy to find ingredients – serves 6-8 people – includes nutrition facts – is pre-logged in My Fitness Pal – and will help you lower your grocery bill! Each meal is family friendly, protein packed and can easily fit into any nutrition plan.
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All meal plan and macro coaching options are available lat www.fitfoodiechicks.com
Here’s what’s on the menu in September:
Main dishes:
* Grilled Turkey Tenderloins with brown sugar mustard sauce
* Creamy Parmesan Chicken
* Greek Chicken and Orzo Salad
* Egg Roll Casserole
* Bang Bang Shrimp
* Tuscan Cheese Ravioli with Sausage
* Hawaiian Calzone
* Baked Beef Chalupas
* Chili Rubbed Pork Tenderloin
* Chipotle Chicken Enchiladas
* Balsamic Glazed Steak Kabobs
* Hawaiian Burgers
* Slow Cooker Barbacoa Beef
* Barbacoa Beef Burrito Bowls
Side Dishes:
* Smashed Pesto Sweet Potatoes
* BLT Bowtie Pasta Salad
* Ambrosia
* Crispy Zucchini with Pistachio and Feta Crumble
Desserts
* Tiramisu
* Peach Cobbler
If you are looking for a super fast, high protein, yummy, versatile lunch option…this is it!
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Egg Salad With Dill
(Serves 2)
* 8 large eggs, hard boiled and peeled
* 1 Tbsps. nonfat plain Greek yogurt
* 2 Tbsps. light Mayonnaise
* 2 Tbsps. fresh dill minced (substitute 1/2 Tbsp. dried)
* 1/2 Tbsp. minced onion (fresh or dried)
* 1 Tbsp. dijon mustard
* 1/4 tsp. salt
* 1/8 tsp. pepper
Cut eggs in half and discard 5 of the yolks. Chop the 3 whole eggs along with the remaining 5 egg-whites and add them to a medium sized bowl. Add all remaining ingredients and mix well.
Serving suggestion: Serve wrapped in a tortilla, pita, spread on bread or scoop up with your favorite crackers. Not included in nutrition facts, log separately.
1 serving: about 6.7 oz.
203 Calories
19P | 11F | 4C
Pre-Logged in My Fitness Pal as:
“FFC Egg Salad With Dill”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
FFC Cocktail Series! A cocktail, a meal, a dessert or a snack…this protein packed shake can be whatever you want it to be! However you look at it, it sure is a treat!
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Salted Caramel Pretzel shake
(Serves 1)
* 3/4 c. unsweetened almond milk
* 100g. Sea Salt Caramel Halo Top Light Ice Cream
* 30g. vanilla protein powder (or caramel)
* 1 Pretzel rod (or 2 for optional garnish)
* 1 1/2 oz. vodka (optional)
Add all ingredients to a blender and mix until smooth. Garnish with additional pretzel rod (optional, not included in nutrition facts)
1 shake (with vodka) 1 shake (virgin)
409 Calories 313 Calories
33P | 7F | 62C 33P | 7F | 38C
Pre-Logged in My Fitness Pal as:
“FFC Safari Spiked Cold Brew”
And
“FFC Virgin Salted Caramel Pretzel Shake”
*Printable, PDF versions of all of the “FFC Cocktail Series” recipes will be available soon. Keep following for when they will be available at www.fitfoodiechicks.com
Fit Foodie Chicks is all about living your life, enjoying all the things while staying fit! 
It CAN be done!
If you are one who “blows it” on vacation and ends up needing to “diet” when you get back, time to end that! Here’s how you enjoy vacation guilt-free!
Definitely eat / taste all the yummy things but be mindful of how much you are eating. 
Eat to satisfaction but don’t stuff yourself silly. And try to have protein with every meal to stay aligned with your nutrition goals.
Drink more water than you usually do. 
This will help satiate you (keep you feeling fuller) and help with water retention. Often when eating “out” a lot there is added sodium and ingredients that may bloat you. Especially if you are having cocktails / alcohol too.
Stay active! 
Take the stairs when giving the option. Walk when it’s reasonable. Park farther away at destinations. If there is a gym and time permits….use it!
Do NOT stress about tracking! 
Can it be done? Absolutely. We have done it…but it’s hard. Instead, just apply all the above and be mindful. The goals is 
not try to lose weight on vacation. The goal is to MAINTAIN your physique and ALSO enjoy all the pleasures of your trip!
If you apply all the above, most often you will come back from vacation with minimal weight gain if any! If you did gain a few pounds, it’s likely water weight and will dissipate quick. And most important, your vacation will have served its purpose: FUN, RELAXING & STRESS FREE!