Meet client “J”! She has already made some incredible progress and we are stoked for what is to come. J follows the plan!! She’s compliant 90% of the time….the results speak for themselves!!
How she’s doing it:
1. J gets in 29% of her calories from protein which help her lose the body fat. J is also using the FFC recipes to help her! (She loves them!!!)
2. She currently is drinking 80oz of water per day.
3. J averages 6000 steps per day (this is specific to her body and lifestyle)
4. Currently J is doing strength training 4x/week with the FFC workout app and NO CARDIO!
Things J has said to us:
“YOU LADIES MAKE IT SO EASY TO SUCCEED!! EVERYTHING I NEED TO SUCCEED YOU PROVIDE. FOOD, WORKOUTS, AND PROTEIN/CALORIES. THE EASIES PROGRAM I HAVE EVER DONE.”
“My jeans are getting too big!”
“I was on vacation this week so didn’t track but I did make sure I got lots of protein in and my steps and still lost weight.”
“I’m all about cake for breakfast!”
“I don’t find cooking a chore anymore. I’m actually enjoying it.”
“With the recipes you provide I am not wondering what I’m going to eat anymore like with other diets.”
“I did my first workout with your new app last night and my arms are feeling it today!”
“All I can say is WOW and thank you for teaching me how to manage food and not be afraid to eat.”
J is ON FIRE and we are so proud of her!! She’s not done…..so stay tuned for the next before & after. She’s eating all the things, living her life and still getting results!! Win win!
These are sure to please your next game day crowd! Snacks are the best part of the game anyway…
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Soft Pretzel Bites with Cheese Dip
(6 servings)
* 1 1/4 c. plain non fat Greek yogurt
* 1 1/2 c.of hot water
* 3 Tbsps. baking soda
* 2 Tbsps. coarse salt
* 2 Tbsps. light butter, melted (such as I Can’t Believe it’s Not Butter, Light)
* 1/2 c. unsweetened almond milk
* 2 tsp. nutritional yeast
* 1/8 tsp. salt
* 1/8 tsp pepper
* 2 tsps. cornstarch
* 3 Tbsps (21g) shredded fat free mozzarella cheese
* 3 Tbsps. (21g) shredded sharp cheddar cheese
Preheat oven to 425℉. Line a baking sheet with parchment paper or lightly spray with cooking oil. Mix flour and Greek yogurt until a sticky dough comes together. On a floured surface, with floured hands, make two equal balls of dough. Roll each ball into a rope approximately 1-inch by 18 inches long. Cut dough into 1-inch pieces. Pour hot water and baking soda in a mixing bowl and whisk until dissolved. Briefly dip several pieces of dough at a time into the water, drain and place on prepared baking sheet. Bake for 9-11 minutes or until lightly golden brown. In a medium saucepan over med-low heat, whisk together milk, nutritional yeast and salt until it starts to thicken. About 2-4 minutes. Stir in cheeses and continue to cook, stirring constantly until the cheeses melt and sauce is smooth. When the pretzels are done, immediately toss them in a large bowl with the melted light butter until coated. Sprinkle salt all over. Serve warm with cheese dip.
1 serving: 6 bites (about 3.3 oz of pretzels and 0.7 oz. Of dip)
161 calories
10P | 1F | 27C
Pre-Logged in My Fitness Pal as:
“FFC Soft Pretzel Bites with Cheese dip”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
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When you think of cheesecake, you may think of a “cheat” meal. Not anymore! This high protein cheesecake can easily fit into any day!
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Individual cheesecakes
(2 servings)
Air fryer option included
* 2/3 c. plain non fat Greek yogurt
* 2/3 c. fat free cottage cheese
* 1 large egg
* 30g vanilla protein powder
* 1/4 oz. (8g.) sugar free, fat free cheesecake pudding mix
* 1 1/4 tsps. zero calorie sugar substitute (such as erythritol or monk fruit)
Equipment needed: 2, 10 oz. ramekins
Preheat oven to 325℉. Add all your ingredients into a small blender or food processor and blend till smooth. Add the batter evenly into two 10 oz. ramekins. Bake for 25-30 minutes. Cakes are done when the top “cracks” and the middle doesn’t jiggle any more than the edges do when you shake the pan. Let cheese cakes cool in the ramekins at room temperature for about 20-30 minutes. Then transfer to the refrigerator to cool and set for another 1-2 hours. The longer the better.
*Air Fryer baking time and temp: 250℉ for 20 min.
Serving suggestion: top with: fresh fruit, reduced sugar jam, chocolate chips, sugar free chocolate or caramel sauce, crushed cookies, etc. Optional toppings not included in nutrition facts, log separately.
1 serving: 1 cheesecake
202 calories
32P | 3F | 11C
Pre-Logged in My Fitness Pal as:
“FFC Individual Cheesecakes”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
No two other flavors go quite as well together as peanut butter and chocolate. This quick baked oatmeal will keep you satisfied even on the busiest of mornings! Whip it together on the weekend and have a delicious, protein packed breakfast all week long!
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Chocolate Peanut Butter Baked Oatmeal
(6 servings)
* 1 c. of over-ripe mashed banana (about 2 large bananas)
* 1/2 c. reduced fat peanut butter
* 1 c. liquid egg whites (about 8-10 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. chocolate protein powder
* 1 tsp. baking powder
* 1/4 tsp. salt
* 1/4 c. chocolate chips
For the topping:
* 2 Tbsp. chocolate chips
Preheat oven to 350℉. Spray a 9X13 dish with cooking spray. Directly in the prepared dish, mash together the bananas, peanut butter, eggs, maple syrup, almond milk and vanilla. Stir well to combine. Add in the oats, protein powder, baking powder, salt and chocolate chips. Topping: Sprinkle 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 berries or a drizzle of milk over the top. Not included in nutrition facts, log separately.
1 serving: about 6.9 oz.
392 calories
25P | 14F | 43C
Pre-Logged in My Fitness Pal as:
“FFC Chocolate Peanut Butter Baked Oatmeal”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
Tis the season…..
Thanksgiving, 
Christmas, 
Parties, 
New Years. All things that revolve around food and drink, right?
Here’s how to participate without putting on pounds!!
1. DO NOT DIET this time of year. Unless you are a freak about discipline and can easily say no to all the yummy things….it’s pointless then! There is no crime in enjoying the extra yummy things at any time of the year! If you are currently in a fat loss phase, reverse diet to maintenance. You will be able to maintain your results and still enjoy the “extras” during the holidays. Keep reading about how to do that!
2. If you do end up eating “more than normal”, DO NOT DO EXCESSIVE EXERCISE to get it off. One meal or a few treats aren’t going to set you back!! You would actually need to eat 3500 calories OVER your maintenance calories to gain 1lb of fat. It’s very hard to do with one meal or treat. If you do gain weight….it’s likely just water weight. It will go away….just get back on track. Extra exercise is just extra stress you don’t need!
3. The all or nothing mindset is not productive here! You know….the “f**k it” moments. Look at the food you want, make a CHOICE that you are going to have some and enjoy it! Change the internal dialogue of “I messed up so I must eat all of it” to “I am allowed to have whatever I want and will make smart choices about how much I will eat.” YOU ARE IN CONTROL. And having an “off” plan meal or treat is not out of control!
4. Food is available to you 365 days a year. Including the foods you LOVE. Take away the scarcity mindset that you must eat all of it because January 1 you aren’t going to have it anymore. That is A LIE! And you know it! How many times are you going to start over on January 1? STOP IT! Read #3 again. If you want to have something that is “bad”….HAVE IT! Make the choice but remind yourself that you are in control! Keep telling yourself that January 1 DOESN’T MATTER!!! Creating LIFELONG HABITS trumps starting a “new diet”!
A change in mind shift can drastically impact your emotional well-being during the holiday season. If you are stressed about your weight during this time, and struggle with the above; hire a coach to help you!
Many of our clients utilize us during this time of year to help them maintain their progress so they are less stressed and can enjoy all the goodies this time of year!
More info at fitfoodiechicks.com
This crunch wrap is a fun spin on the classic Philly Cheesesteak sandwich. We found the lavash bread at Walmart and Kroger and you can even order it on Amazon! Make all 4 at once, or just cook up the meat and make the wraps fresh throughout the week!
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Air Fryer Philly Cheese Steak Crunch Wraps
(4 servings)
* 1 green bell pepper, finely diced (about 190 g.)
* 1/2 c. finely diced onion (about 64 g.)
* 1 (14oz.) package thinly shaved steak from the butcher
* salt and pepper to taste
* 4 Joseph’s Flax, Oat Bran & Whole Wheat Lavash Bread
* 1 c. part skim mozzarella cheese, shredded. (112 g.)
Preheat Air fryer to 360℉. Line air fryer basket/tray with parchment paper or spray with cooking oil. Set aside. Spray a large skillet with cooking oil and place over medium-high heat. When pan is hot, add peppers and onions and sauté for about 5 minutes, or until they are just starting to get tender. Remove from pan and set aside. Now add the steak to the hot pan. Cook, stirring and breaking up the meat with a spatula for about 5-8 minutes, or until meat is cooked through. Season with salt and pepper to taste. Remove pan from heat and stir the cooked veggies back in with the cooked meat. Place lavash bread on a flat work surface. Arrange 1/4 c. of cheese in the center of each flatbread and top with about 3.9 oz. of the meat and veggie mixture. Starting from the long edge, wrap the edges of the bread up over the filling until it is completely covered. Place crunch wraps into your air fryer basket, seam side down, and spray the tops with cooking spray. Air fry at 360℉ for 6-8 minutes, or until golden brown and crunchy.
1 crunch wrap:
299 calories
29P | 17F | 8C
Pre-Logged in My Fitness Pal as:
“FFC Air Fryer Philly Cheese Steak Crunch Wraps”
*Printable, PDF versions of all of the “BLT” (Breakfast, lunches and Treats) recipes are available at www.fitfoodiechicks.com
Meet Britany!
We took her from 1700 calories to over 2500 calories with minimum 157g protein per day. (Yes…she ate way more food to get those results!).
Cardio went from 2x week to NONE!
Weight training 5x/week.
Britany utilizes all the tools provided:
Meal Plan Subscriber
Workout App Subscriber
Macro Coaching Client
Britany actually weighs the 1lb more in her “after” pic! 
But has significantly decreased her body fat. 
So the scale is NOT the indication of her success. She’s killin it!
But most important beyond the physique changes is her relationship with food has improved! 
Britany is eating all the things she loves and still getting results.
Things Britany has said along her journey:
“My rings are going back on my fingers more easily.”
“I made more Fit foodie recipes and loved them! Even my husband loved them!”
“I love the new sheet to keep track of Everything its very helpful and I love to check those little boxes off each day!”
“I am loving the FFC workout app! Good workouts, and good amount of time!”
“Overall I am feeling great! I can feel my body getting stronger and even feel like I can go up in weight on a few exercises!”
Tell us, does her story inspire you? What struggles are you having with fat loss?