Are you avoiding cooking at home due to the mess it creates and the time required to clean up afterward?
The simple solution?
A GARBAGE BOWL!
Just use a big bowl to collect all of your food scraps, trimmings and other garbage while you cool. This way all you have to do is dump and rinse the bowl in the end, eliminating multiple trips back and froth to the garbage and extensive cleaning after you are already sick of being in the kitchen!
Cooking (at least some) of your meals at home is crucial to reaching your weight loss goals. You have full control over ingredients, portion sizes and can easily control your macros. Especially with our easy-to-make recipes that have the nutrition facts pre-loaded into My Fitness Pal for split-second tracking! It also gives you the freedom to substitute ingredients for preference nad dietary needs. Let alone helping you be more mindful of what you are eating, giving you new appreciation for everything you consume and assists in developing a healthier relationship with food.
So, the next time you feel like cooking is going to be too much work, and you are tempted to run through the drive through instead, whip out this month’s FFC meal plan, pick 2-3 recipes to make for the week, write out your choices and grocery list using the included guides, whip out your GARBAGE BOWL and get cooking!
You can save even more time all week if you divvy up all the portions for grab-n-go meals all week nad stay on track! You won’t regret it.
Cooking CAN be joyful! 
With or without the cookies mixed in, this creamy treat packs a yummy peanut butter cookie punch!
–
Nutter Butter Peanut Butter Ice Cream
Makes 1 pint
* 11 oz. unsweetened almond milk, divided. (325 ml.)
* 1 Tbsp. reduced-fat peanut butter (18 g.)
* 1 Tbsp. fat-free, sugar-free, vanilla instant pudding mix (7 g.)
* 1 scoop Ghost® brand Nutter Butter Protein Powder (41.5 g.)
* 1 Tbsp zero-calorie substitute such as erythritol or monkfruit (12 g.)
* 2 Tbsps. fat-free cottage cheese (56 g.)
Optional Mix-ins: (not included in nutrition facts, log separately)
* 2 nutter butter cookies
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 base 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 mix in cookies 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 16.2 oz./460 g.)
355 calories
35P | 13F | 25C
Pre-Logged in My Fitness Pal as:
“FFC Nutter Butter Peanut Butter Ice Ceram”
Are you huffing and puffing in your Group Fitness Class but still feeling like the Michelin Man? 
Fear not, my friend, because here are 5 surprising reasons why too much cardio might actually be sabotaging your weight loss goals.
Muscle Loss: So you’re telling me those bicep curls and squats aren’t just for show? Apparently, doing excessive cardio without some good old strength training can make our muscles disappear faster than a magician’s rabbit. Poof! Say goodbye to those metabolism-boosting gains! 
Increased Appetite: Who knew that doing tons of cardio could turn you into a bottomless pit? 
It’s like your stomach has joined forces with a black hole, sucking in everything in sight. So, be prepared to devour everything from salads to pizza, all in the name of “fueling your workouts.” 
Stress Hormones: We all know exercise is supposed to relieve stress, right? Well, apparently, long cardio sessions can have the opposite effect. It’s like your body is saying, “Hey, let’s store some extra fat just to make things interesting!” Thanks, cortisol, you comedian. 
Overcompensation: You thought you burned a gazillion calories on that group fitness class, so you deserve a mountain of ice cream, right? Wrong! Turns out, our brains are sneaky little creatures that trick us into thinking we’ve earned a one-way ticket to Food Paradise. Cue the regret and the tighter jeans. 
Decreased Overall Activity: Ah, the joys of being wiped out after a hardcore cardio session. Suddenly, the idea of Netflix and chill becomes Netflix and nap. Who needs to walk or do anything else when you’ve already done your cardio, right? Wrong again! Turns out, the more you sit, the more you… well, sit. 
So, my fellow group fitness cardio enthusiasts, take a moment to laugh at the irony and remember that balance is the secret sauce to success. Mix in some strength training, listen to your hunger cues (no matter how loud they get), and keep those NEAT levels up. You got this! 
NO NINJA CREAMI REQUIRED!
Sweet, creamy, full of texture and rich flavors…all you need for this recipe is a blender and freezer!
No Church Strawberry Cheesecake Ice Cream
Serves 8
* 12 oz. fat-free evaporated milk (354 ml.)
* 1 Tbsp. vanilla extract (15 ml.)
* 1/2 c. zero-calories sugar substitute, such as monk fruit or erythritol (96 g.)
* 1/8 tsp. salt (1 g.)
* 1 c. plain, unsweetened almond or cashew milk (237 ml.)
* 90 g. vanilla protein powder
* 1 oz. sugar free-fat free cheesecake pudding mix (28 g.)
* 8 oz light whipped topping (227 g.)
* 1 1/2 c. diced strawberries, fresh or frozen (280 g.)
* 2 full graham cracker sheets, crumbled (30 g.)
In a large mixing bowl or stand mixer, blend together; evaporated milk, vanilla, sugar substitute, milk, protein and pudding mix until well combined. Mix in the light whipped topping until completely smooth. Gently fold in the strawberries and graham crackers by hand until evenly incorporated. Freeze in an air-tight container at least 6 hours. Allow to soften for about 5 minutes before scooping and serving.
1 serving: 6 oz.
192 calories
13P | 4F | 24C
Pre-Logged in My Fitness Pal as:
“FFC No Church Strawberry Cheesecake Ice Cream”
Get ALL of our meal plan recipes, including monthly dinner plans at: HERE
Are you in it for the long haul?
If you want long lasting results, then you better be! 
Fat loss takes time. And it isn’t always about eating less. If you aren’t fueling your body appropriate to your goals, then results may never happen, even if you feel like you are “killing yourself” to get there.
52 years young
𝘽efore Fit Foodie Chicks:
*3x/week Cardio Strength Group Fit Classes
*2x/week Spin classes
*Stuck for 2 years
𝑨fter Fit Foodie Chicks:
*Lost 10lbs
*Eating more food than before
*Weight trains 3-4x/week only
*LEANER & STRONGER
Are you stuck? Are you struggling to get results?
Get more info on coaching HERE
The difference between hungry and hangry lies in the level of emotions involved 
. When someone is hungry, it simply means they have a desire or need for food .
On the other hand, hangry is a state where hunger combines with irritability or anger, resulting in a short temper or moodiness 
. It’s when someone’s hunger starts affecting their emotions, making them easily frustrated or upset .
Being a little hungry in a Fat Loss Phase is completely NORMAL .
Here are some tips to Kill Hunger:
Stay Hydrated: Drink water before reaching for a snack to see if you’re actually thirsty instead of hungry 
.
Eat Balanced Meals: Include protein, healthy fats, and fiber-rich carbohydrates to feel fuller for longer and regulate blood sugar levels 
.
Eat More Fiber: Incorporate fruits, vegetables, whole grains, and legumes into your diet to add bulk and increase satiety 
.
Opt for Protein: Include lean protein sources like chicken, fish, tofu, or Greek yogurt to keep you feeling satisfied and preserve muscle mass 
.
Space Out Meals: Eat smaller, more frequent meals throughout the day to regulate blood sugar levels and prevent extreme hunger 
.
Hunger can be confused with cravings! This is typical of a restrictive diet. As long as you are not going over your calories and hitting your minimum protein goal for the day, you can absolutely fit in the foods you love 
. Restricting those foods often leads to craving them more and ultimately binging on them 
.
If you become HANGRY, then immediately communicate this to your coach 
. Most likely your nutrient goals do not match up with your metabolic function. An adjustment should be made 
.
Remember, it’s important to listen to your body and nourish it properly. Don’t let hunger take control! 
Share these hunger-killing tips with your friends and help them conquer their cravings too! 
Great for meal prep.
This salad makes HUGE, protein packed portions and is great for grab and go meals all week!
Tuna Mac Salad
Serves 6
* 8 oz. rotini (or similar) pasta (227 g.)
* 1 c. non-fat plain Greek yogurt (254 g.)
* 1/4 c. light mayonnaise (60 g.)
* 1/4 c. grated parmesan cheese (30 g.)
* 1 Tbsp. Dijon mustard (15 g.)
* 1 Tbsp. lemon juice (15 ml.)
* 1 tsp. salt (6 g.)
* 1/4 tsp. ground black pepper (0.5 g.)
* 3 (5 oz./142 g.) cans of chunk light tuna in water, drained well (123 g. total drained weight)
* 1/4 c. chopped red onion (65 g.)
* 1/4 c. chopped celery (60 g.)
* 1/4 c. chopped red bell pepper (80 g.)
* 5 oz. grape tomatoes, halved (142 g.)
* 1 c. chopped cucumber (180 g.)
* 1/2 c. frozen peas, thawed (85 g.)
* 2 Tbsp. fresh dill chopped (6 g./or sub 1 tsp. dried)
Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions for al dente. (7-8 min.) Drain and rinse under cold water to cool it down. Set aside. In a large bowl, combine the non-fat Greek yogurt, low-fat mayonnaise, grated Parmesan cheese, Dijon mustard, lemon juice, salt and pepper. Stir well to combine. Add the cooked pasta and all remaining ingredients. Mix well to combine and evenly coat the ingredients. Serve immediately or refrigerate in an air tight container up to 3 days.
1 serving: 9.9 oz.
258 calories
19P | 5F | 34C
Pre-Logged in My Fitness Pal as:
“FFC Tuna Mac Salad”
Get ALL of our meal plan recipes, including monthly dinner plans at: HERE
It’s 3pm. The SoCal sun is beating down on you. You got to the park when it opened, your feet hurt and you are losing steam wondering if you will make it to closing time. Time to grab a Dole Whip and sit in the Tiki Room for some childhood nostalgia…and a nap in the back row! Time to sugar up and rally baby!
Protein Mango Dole Whip
Serves 1
* 100 g. fresh or frozen pineapple chunks
* 200 g. fresh or frozen mango chunks
* 30 g. vanilla protein powder
* 1 Tbsp. zero-calorie sugar substitute, such as monkfruit or erythritol (12 g.)
Optional Mix-ins: (not included in nutrition facts, log separately)
* Extra chunks of fruit
In a blender, or directly in the Ninja Creami pint container with an immersion blender; blend pineapple and mango chunks until liquified. And protein and and blend again 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 “sorbet” mode. If a more creamy consistency is desired, process again on “re-spin” mode.
Serving suggestion: Add mix in fruit and process one more time on “mix-ins” setting. Additional mix-ins not included in nutrition facts, log separately. For the classic Dole Whip “swirl” pipe ice cream into serving dishes using a pastry bag with swirl tip.
*If the top 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.
1 serving: 12.1 oz.
265 calories
26P | 1F | 42C
Pre-Logged in My Fitness Pal as:
“FFC Protein Mango Dole Whip”
Get ALL of our meal plan recipes, including monthly dinner plans at: HERE