F**K THE SCALE!!!! Stop the madness of relying on a number to tell you if you are getting results. If you are getting tighter, clothes fit better, you feel better and can see a difference…..IT’S WORKING!!
1. Ditch the scale drama! Let’s focus on feeling fabulous, not fixating on numbers!
2. Jazz up your fat loss journey with a variety of progress markers that go beyond the scale.
3. Don’t fret if the scale isn’t budging – you may be gaining muscle and sculpting that bod!
4. Celebrate victories like increased energy or finally fitting into those skinny jeans!
5. Scale schmale! Don’t let a cold hunk of metal dictate your self-worth. Embrace your body and shift your mindset.
6. Even if the scale isn’t cooperating, notice those curves and changes in your body shape – hello, hourglass!
7. Shake off the quick-fix mentality and groove into sustainable habits for lasting fat loss success.
8. Plateaus happen, but trust that your metabolism is adjusting and grooving to your fat loss beat.
9. Confidence, darling! Rock that new-found confidence and strut your stuff. Your self-esteem deserves more than a number on a scale!
10. Let’s embrace the whole shebang – mind, body, and soul – because fat loss is just one piece of our fabulous puzzle!
You can definitely see the changes in our client! But getting results like this does not come from quick fix programs. It takes time and consistency. We can’t wait to see her next “after” photo!
YOU REALLY CAN GET THE RESULTS YOU ARE LOOKING FOR!
K.I.S.S. (Keep is simple sweetheart!) If you focus on these 4 things consistently, then you will have consistent results!
𝟭. Following your calorie & protein goal will facilitate a higher metabolic rate and promote fat burning.
𝟮. Drinking enough water will improve your body’s ability to break down fat & eliminate toxins, leading to more efficient fat loss.
𝟯. Just my simply moving your body (like walking) will boost your metabolism, help preserve lean muscle & enhance fat loss.
𝟰. All exercise will help you burn calories. But weight training raises your metabolic rate leading to more calories burned throughout the day.
Meet all 4 of the key elements day after day and you will completely transform your body!
Here’s another summer-time recipe designed to keep you cool, out of the kitchen and feeling like every day is a vacation! All without completely de-railing your plan!
Shrimp Ceviche
Serves 8
* 2 lbs. cooked salad shrimp, or any cooked, tail off, peeled shrimp-diced. Thawed if frozen. (907 g.)
* 6 Tbsps. lime juice (90 ml./about 3 fresh limes)
* 1/2 tsp. salt, divided
* 1 medium cucumber, diced (about 400 g.)
* 10 oz. grape tomatoes, quartered (about 284 g.)
* 1 small red onion, diced (about 100 g.)
* 1 fresh jalapeño, finely diced (about 40 g.)
* 1/2 bunch of fresh cilantro, chopped (about 43 g.)
* 2 c. Clamato® or sub tomato juice (480 ml.)
* 1/4 tsp. ground black pepper
In a large bowl, squeeze the juice of the limes over the shrimp and add about 1/4 tsp. of the salt. Toss the shrimp to coat in the lime juice and salt. Add all other ingredients and remaining salt. Mix thoroughly. Serving suggestion: Serve with fresh avocado slices, tortilla chips or tostadas. Not included in nutrition facts, log separately.
1 serving: about 10.4 oz. (295 g.)
124 calories
17P | 2F | 10C
Pre-Logged in My Fitness Pal as:
“FFC Shrimp Ceviche”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Smooth, creamy and rich in flavor…and with protein of course! The timeless simplicity of a good vanilla bean ice cream is the perfect canvas for adding any mix-ins or toppings you desire. On a cone, on a bowl or served on top of a warm slice of pie, this classic comforting treat will bring feelings of nostalgia from a beloved flavor that will never go out of style.
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Vanilla Bean Ice Cream
Makes 1 pint
* 11 oz. unsweetened almond or cashew milk, divided (325ml.)
* 1 Tbsp. fat-free, sugar-free, vanilla instant pudding mix (7 g.)
* 30 g. vanilla protein powder
* 1 tsp. vanilla bean paste (7 g.)
* 2 Tbsps. fat-free cottage cheese (56 g.)
In a blender, or directly in the Ninja Creami pint container with an immersion blender; blend 10 oz./296 ml. of the milk together with all other ingredients until well combined and smooth. Cover and freeze base for 8+ hours directly in the Creami pint container. Once completely frozen, remove lid and allow to soften for 5-10 minutes.* Place in Creami machine as directed with your model’s instructions. Precess on “lite ice cream” mode. Add remaining 1 oz./30 ml. of almond milk and process again on “re-spin” mode.
Serving suggestion: Add any desired mix ins and process one more time on “mix-ins” setting. Additional mix-ins not included in nutrition facts, log separately.
*If the top of the ice cream has not frozen completely flat, allow to soften enough so that you can scrape the top with a spoon to make it flat. This will help to prevent damage to the blade of your Ninja Creami.
For the whole pint (about 15 oz./425 g.)
279calories
32P | 4F | 26C
Pre-Logged in My Fitness Pal as:
“FFC Vanilla Bean Ice Cream”
It’s been a while since we have had a Disneyland inspired recipe! This one comes to us from Cafe Daisy in Toontown and makes for a quick, satisfying handheld lunch. For meal prep you could whip up a few at a time, wrap in foil and just re-heat in the toaster oven or air fryer all week long!
Air Fryer Pepperoni Pizza Flopover
Serves 1
* 1 Joseph’s™ Flax Oat Whole Wheat Pita Bread
* 2 Tbsps. no sugar added marinara sauce (30 ml.)
* 1 oz. turkey pepperoni (28 g.)
* 2 Tbsps. fat-free cottage cheese (29 g.)
* 1 Tbsp. fat-free shredded mozzarella cheese (7 g.)
* 2 tsps. grated Parmesan cheese, divided (6 g.)
* 1/8 tsp. garlic powder (0.5 g.)
For the topping:
* 1/4 tsp. Italian seasoning (1 g.)
* 1 tsp. grated Parmesan cheese (3 g.)
Evenly spread marinara sauce over the pita. Layer pepperoni on top, slightly overlapping to cover the entire top. In a small bowl, add the cottage cheese and gently stir in the mozzarella, Parmesan and the garlic powder until well combined. Spread cheese mixture evenly over one half of the pizza, on top of the pepperoni. Air fry on 400℉ (205℃) for 4-6 minutes, or until pita is slightly toasted and cheese is starting to melt. Fold the pita over like a taco, and firmly press together to secure. Spray the top with cooking spray and sprinkle the remaining 1 tsp. of Parmesan on top along with the Italian seasoning. Air fry on 350℉ (175℃) for another 3-5 minutes, or until the top is toasty and the cheese is bubbly. Enjoy!
1 pizza
205 calories
23P | 8F | 13C
Pre-Logged in My Fitness Pal as:
“FFC Air Fryer Pepperoni Pizza Flopever”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
❢Gah!!! We have been so excited to post this from coaching client Kristen Sroka!
We are so incredibly blessed to be a part of this woman’s journey!! She’s been with us since November 2022 and has only done 2 fat loss cuts. We spent the majority of the time at maintenance eating as much as 2294 CALORIES & NO CARDIO! 
Kristen dedicated herself to trusting the process and implemented some simple changes that totally transformed her.
Kristen is the poster child for consistent effort. Small changes over time produces huge transformations!
Here is what she said about this process:
❝For most of my life I have been on weight loss journey. Constantly searching for the secret ingredient or the magic formula. Always looking for that quick easy fix. I have tried every diet in the book to lose weight and then within a year or two gain it all right back. Constantly on roller journey of ups and downs.
I was a group fitness junkie participating in a minimum of 8 classes a week, and literally spinning my wheels. And so many body aches to go along with it. I never ate a solid 3 meals a day, my lunch time meal was either a snack or a smoothie that lets be real didn’t fill me up for long. I didn’t truly know how much protein I needed and how important it was to fuel my body. I was terrified of the weight room. The people and equipment were just overwhelming.
Then came Fit Foodie Chicks. I began with a basic macro guide and a Meal Plan Subscription. I started incorporating more protein into my day. I fixed the recipes, divided them into individual serving sizes and put what was left in the freezer. I soon realized what it was like to fuel my body accordingly and eat 3 solid meals a day.
Then came the Fit Foodie Chicks workout app I decided to give it a try. It was literally like having a personal trainer in my pocket. The workouts were all designed so that anyone could follow. Videos showing exactly what to do, how many, reps and how many sets. It took the thinking out of a gym floor workout. I slowly cut way back on my cardio and my group fitness classes. I soon learned to LOVE working out on the gym floor with my Personal Trainer in my pocket and my favorite podcast to pass the time.
Then came my journey with a Fit Foodie Chicks coach. I had my own personal accountability partner and cheering section. I learned to eat the foods that I love and not feel the guilt that went along with it and soon I realized this was a lifestyle NOT a DIET! My relationship with food has never been better.
I began to feel absolutely amazing. I transformed my body and my life. My body doesn’t hurt near as much as it did when I was killing myself doing tons of cardio in my group fitness classes and for the first time ever I was fueling my body with the macronutrients it needed to work in my favor.
I can now eat and not feel the guilt and I have a solid plan to help me maintain healthy habits I learned to embrace the process.❞
You could keep driving through the green-aproned-employee, caffeine enthusiast haven to grab some egg bites every morning. Continue spending exponentially more money and consuming a plethora of hidden calories.
OR, you can quickly meal prep these simple egg-bites and have a low cal, low-cost, delicious breakfast, ready to grab-n-go for the entire week!
But you do you boo. 
Bacon Gouda Egg Bites
* 2 whole eggs
* 1 c. egg whites ( 6 eggs/245 g.)
* 1 1/4 c. fat-free cottage cheese (283 g.)
* 1 1/4 c. shredded Gouda cheese (140 g.)
* 2 Tbsps. cornstarch (16 g.)
* 1/4 tsp. salt (1.5 g.)
* 1/8 tsp. ground black pepper (0.5 g.)
* 1/2 tsp. hot sauce (2.5 ml.)
* 4 slices fully cooked bacon, diced (24 g.)
Adjust oven racks so so there is one in the middle and one in the lowest position. Fill a 9×13-inch (22×33-cm.) baking dish halfway with hot water and place it on the lower rack. This will create steam in the oven, which will help the egg bites to cook gently and attain a softer texture. Preheat the oven to 300°F. (150℃). Spray a non-stick muffin pan with cooking spray. Set Aside. In a blender, combine the eggs, cottage cheese, Gouda cheese, cornstarch, salt, pepper, and hot sauce. Blend until completely smooth, about 30 seconds. Pour the egg mixture evenly into the prepared muffin pan, filling each cup about 3/4 full. Sprinkle the diced bacon evenly over the egg bites. Using a spoon or your finger, slightly press the bacon down into the batter. Bake for 20-25 minutes on the middle rack, until the eggs are set. Remove from the oven and let rest in the pan for about 5 minutes.
Meal prep: Once cooled, the egg bites can be refrigerated in an airtight container for up to 3 days. Reheat in the microwave at 50% power for 60 to 90 seconds. They can also be frozen in an airtight container for up to 2 months. Defrost in the refrigerator overnight and reheat using the microwave.
1 egg bite
96 calories
9P | 5F | 4C
Pre-Logged in My Fitness Pal as:
“FFC Bacon Gouda Egg Bites”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com