CARBS DO NOT MAKE YOU FAT!!
Excess calories make you fat.
If you want long term fat loss, eliminating carbs is the WRONG ANSWER!
Here is how carbs help you burn body fat:
Carbs provide energy for workouts. Intense training depletes glycogen stores which carbs replenish for better performance.
They help control appetite and cravings. Carbs like oats and sweet potatoes provide satiety.
Carbs aid muscle growth and recovery when paired with protein. This helps boost metabolism.
Carbs from whole foods provide important nutrients, like B vitamins, that support fat loss.
Balanced carb intake regulates hormone levels, including insulin and leptin that influence fat burning.
So what IS the answer? 
CALORIES ARE KING!
You need to be in a calorie deficit to lose body fat. BUT, not too low. If your calories are too low, you will put yourself at risk of losing precious fat burning muscle.
ALSO, your protein intake needs to be sufficient to support your fat loss efforts.
Don’t make carbs the enemy! They help you more than you know.
With their spooky name, blood-red sauce, and vampire repelling amount of garlic, these slow cooker vampire tacos are the ideal creepy dish to serve this Halloween season!
Slow Cooker Vampire Chicken Tacos
Serves 12
* 15 oz. red enchilada sauce
* 2 Tbsps. apple cider vinegar
* 2 Tbsps. honey
* 1/2 tsp. ground black pepper
* 1 Tbsp. cumin
* 1 Tbsp. dried oregano
* 1/2 Tbsp. ground ginger
* 1 tsp. ground cinnamon
* 10 cloves fresh garlic, peeled (3 Tbsps./40 g. if using minced)
* 3 bay leaves
* 3 lbs. chicken breast
* 1 c. diced onion
* 1, 10 oz. can diced tomatoes with green chilis
For the tacos:
* 24 extra thin corn tortillas, about 40 calories each
* 12 oz. shredded Monterey Jack cheese
In a blender or food processor, add the enchilada sauce, apple cider vinegar, salt, honey, pepper, cumin, oregano, ginger, cinnamon, garlic, and bay leaves. Blend on low for at least 1 minute. Put the chicken into the slow cooker. Add the diced onion and tomatoes. Pour the enchilada sauce mixture from the blender over top and stir. Cook on low for 6-8 hours (preferred), or on high for 3-5 hours. Remove the chicken into a large serving dish and shred with two forks. Pour in 1 c. of the pan juices and stir to combine. Preheat a large skillet or griddle to medium-high heat. Sprinkle 1/2 oz.(14 g.) of cheese onto the skillet in a circle about the same size as the tortillas. Repeat adding cheese circles to the skillet until you have made the desired amount of tacos, making sure there is space between each circle of cheese. Work in batches if necessary. Add a tortilla over the top of each circle of melting cheese. Once the cheese is melted and crispy on the edges, carefully flip each tortilla over. Continue cooking the tortilla until it begins to get crispy, about 2 more minutes. Remove from skillet. Top each tortilla with about 2.2 oz./62 g. of shredded chicken and any optional toppings. Serve and enjoy!
1 serving: 2 tacos
352 calories
30P | 12F | 28C
Pre-Logged in My Fitness Pal as:
“FFC Slow Cooker Chicken Vampire Tacos”
Are you sabotaging your own gains? 
Many of us unintentionally hold ourselves back in the weight room by making some key mistakes. Small tweaks can make a BIG difference in your results though!
These are 5 of the top mistakes we see people making with their workouts – Learn what NOT to do so you can build strength and muscle more effectively and get that “toned” look you want!
2. Changing up your workouts too often
3. Never learning proper form
4. Not using progressive overload
5. Poor nutrition
Ranch lovers, this one’s for you! 
Get ready to put this Greek Yogurt Ranch Dip on EVERYTHING! 
Only 34 calories and 6g of protein per serving means you can dip freely without the guilt! 
Whip it up in just 5 minutes and you’ll be hooked. Trust us, it’s going to be a staple in your meal prep rotation! 
Check out the recipe below and make this deliciously creamy and tangy dip tonight! 
Let us know what you end up dipping in this goodness! 
Greek Yogurt Ranch Dip
Serves 4
* 1 c. nonfat, plain Greek yogurt (255 g.)
* 1 tsp. garlic powder* (3 g.)
* 1/2 tsp. onion powder* (2 g.)
* 1/2 tsp.dried dill* (0.5 g.)
* 1/4 tsp. salt* (1.5 g.)
* 1/8 tsp. cayenne pepper* (0.5 g.)
* 1/2 tsp. Worcestershire sauce (2.5 ml.)
*substitute all dry seasoning for 1 Tbsp. of reduced sodium Ranch seasoning mix such as Feast Mode Farmhouse Ranch.
In a small bowl, whisk all ingredients together. Serve over salad, with veggies, crackers, fried pickles, and more! Store covered in the refrigerator up to 5 days.
1 serving: about 2.4 oz. (68 g.)
34 calories
6P | 0F | 3C
Pre-Logged in My Fitness Pal as:
“FFC Greek Yogurt Ranch Dip”
Get ALL of our meal plan recipes, including monthly dinner plans at:www.fitfoodiechicks.com
Heads up – this info is worth saving! 
If you’re focused on your fat loss goals, fast food cravings can totally derail your progress. 
But we get it – sometimes you just need something quick and easy! 
We are all about Food Freedom over here. We can’t live off salad, and let’s be real – drive thrus just call our names some days!
We pulled together options to enjoy fast food without blowing your macros. 
Hit these spots and stick to high protein picks when that fast food fix strikes!
We will always keep it real about fitting in treats.
Your 
brain / mind is a muscle too. You must train it to reinforce behaviour that is conducive to your fat loss goals.
THIS TRULY IS THE MOST IMPORTANT PART!!!
It’s mindset that usually keeps most from reaching their ultimate goal!
Here are 5 ways to train your mind to reinforce behaviors that support your fat loss goals:
Visualize Success Daily: Spend 5-10 minutes each morning picturing yourself achieving your goals. Imagining the process helps cement it.
Affirm Your Motivation: Repeat uplifting mantras like “I have the power to reach my goals” to stay focused.
Celebrate Small Wins: Acknowledge mini milestones to reinforce positive behaviors leading to your objective.
Limit Negative Influences: Reduce naysayers, media, and messages that may derail your mindset. Surround yourself with support.
Be Accountable: Share your plans and progress to enlist friends to cheer you on. Hire a coach! Having obligations boosts follow-through.
Train your brain by focusing on the positive everyday. Be your own biggest fan. Small steps get you to big goals. You got this!
Or should we call the m “not-so-slutty” Pumpkin Cheesecake bars because while they may be easy, they are secretly NOT naughty at all! Low calories and high protein means there is no guilt for indulging in this fall treat.
For the brownie/cookie layer:
1 1/2 oz. unsweetened baker’s chocolate, chopped
1/2 c. non-fat vanilla Greek yogurt
1/4 c. zero calorie sugar substitute, such as erythritol or monk fruit
1/4 c. Kodiak Cakes Buttermilk (or chocolate) Flapjack and Waffle Mix
60 g. chocolate protein powder
1/4 tsp. baking soda
1/4 c. unsweetened almond milk
18 Oreo Thin cookies, divided
For the pumpkin layer:
8 oz. fat free cream cheese, softened to room temperature
2/3 c. canned pumpkin puree
2/3 c. zero calorie sugar substitute such as erythritol or monk fruit
2 large eggs
1 tsp. pure vanilla extract
60 g. vanilla or cinnamon protein powder
1/2 tsp. pumpkin spice
pinch of coarse salt
Preheat oven to 350°F. Line an 8×8-inch baking dish with parchment paper, or generously spray with cooking spray. In a large microwave-safe mixing bowl, melt the baker’s chocolate by microwaving in 20 second increments and stirring each time, until fully melted and smooth. (about 1 min.) Let sit for 1 minute to allow to cool slightly. Whisk in the yogurt and sugar substitute until smooth. Add the Kodiak cake mix, protein powder and baking soda, and mix until just combined. Add milk and mix until fully incorporated. Pour brownie batter into the prepared pan and spread out evenly. Lay 16 of the Oreo Thin cookies in a single layer over the top of the brownie batter. in a large bowl using a hand or stand mixer, beat cream cheese, pumpkin, sugar, eggs, vanilla, protein, pumpkin spice, and salt until smooth. Pour over the cookie layer. Crush remaining 2 Oreo Thin Cookies and sprinkle evenly over the top. Bake for 35-45 minutes or until the center is set, and doesn’t jiggle. Allow to cool before cutting into 16 equal squares and removing from pan.
1 serving: about 2.4 oz. (68 g.)
124 calories
11P | 4F | 12C
Pre-Logged in My Fitness Pal as:
“FFC Slutty Pumpkin Cheesecake Bars”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
When Shannon came to us, she was ready to transform her health in a sustainable way. As a busy mom, grad student and full-time employee, she needed to find a program that worked within her hectic lifestyle.
We focused on incremental changes – adjusting her nutrition rather than overhauling it completely. We coached her on how to eat balanced, protein-rich meals that left her feeling nourished rather than deprived.
It wasn’t easy, but through our weekly check-ins Shannon found a routine that stuck. She learned how proper protein intake energized her body and regulated her hunger. She discovered how small fitness habits like gym sessions and daily walks improved sleep and benefited the whole family.
Shannon hit barriers like we all do. But she persisted and always came back on track, prioritizing her goals through life’s busyness. As she said, perfection isn’t possible – but consistency is. These sustainable changes led to results she loves.
If you feel you don’t have time to transform your health, remember Shannon’s journey. Small, steady steps that become routine will transform your body over time!
There’s no perfect moment – start simply today.
We here to coach you every step of the way!
Stuck in a Rut? Time to Switch It Up!
Often, we find ourselves hitting a roadblock when we keep doing the same things that brought us results initially. Your body will plateau or adapt to the same stimulus over time.
The key to continuous improvement lies in the evolution of your nutrition and training routine. 
►A calorie deficit should only be for a short period of time (4-12 weeks). Nutrition should change & evolve to increase metabolic efficiency so that you continue to get results.
►That same workout you love and have been doing for years will eventually become the “new norm” for your body. Changing the stimulus on the body is imperative to meet your full fat loss potential.
Don’t let blind effort hold you back any longer! Embrace the power of personalization. Tailor your approach to suit YOUR unique body and needs. 
Break free from the cycle, and watch your results skyrocket! 
Remember, progress comes to those who are willing to adapt and grow. 
When life gets crazy, your goals go out the window real quick. 
Bye bye fat loss plans! But it doesn’t have to be a total fail. You just gotta prioritize, baby!
For mega fat burning, nutrition’s gotta be number one. Eat clean, get lean! Strength training is two – gotta build that muscle! 
Steps and water are essentials too. 
And yeah, cardio’s great…but it can wait its turn!
If you’re busy, kick cardio to the curb first! 
And hydrate when you can – don’t let your pee look like apple juice! 
But stick to eating clean and lifting heavy. Those are fat loss must-haves, for real!
Keep your priorities straight and you’ll stay on track! 
Even when life gets wild, your goals don’t have to totally tank. 
So eat right, train hard – and you’ll be looking hot in no time! 
Rise and shine friends! 
Starting your day off right is key 
Whip up this tasty high protein ham, cheese and egg sandwich to power you through your morning. 
Ham and Cheese Slapjack Egg Sandwich
Serves 1
* 1/4 c. egg whites (61 g. or about 2 large eggs with yolk removed)
* 1/8 tsp. salt
* pinch of ground black pepper
* 2 slices of low-calorie bread, such as Sarah Lee Delightful (45 calories per slice)
* 1 slice Swiss cheese (18 g.)
* 2 oz. cooked, sliced ham (57 g.)
Heat a medium skillet on medium-high heat. Spray with cooking spray. Beat the egg and egg whites together and season with salt and pepper. Add the eggs to the hot pan. Allow the egg to slightly cook around the edges. While the center of the egg is still wet, lay two pieces of bread directly next to each other in the pan on top of the eggs. Once the edges and bottom of the eggs are set, flip the egg and bread as one unit so the bread is now laying on the pan-side. Lay cheese and ham on top of the egg. Fold the bread over to form a sandwich and continue cooking until the bread is toasted and golden brown. Repeat for both sides of the bread.
1 serving: 1 sandwich
380 calories
33P | 19F | 19C
Pre-Logged in My Fitness Pal as:
“FFC Ham and Cheese Slapjack Egg Sandwich”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Craving pumpkin pie but don’t want all the calories? 
We’ve got you covered with this easy pumpkin pie ice cream that tastes like the real thing! Made right in your Ninja Creami, this ice cream is super creamy with real pumpkin puree and all the cozy fall spices. 
The best part? You can treat yourself without guilt! 
Pumpkin Pie Ice Cream
Serves 1
* 1/2 c. fat free Ultra-filtered milk (118 ml.)
* 1/2 c. unsweetened almond milk, plus 1 Tbsp. (133 ml.)
* 1/2 c. pumpkin puree (122 g.)
* 1 tsp. pumpkin pie spice (2 g.)
* 1 Tbsp zero-calorie sugar substitute, such as erythritol or monkfruit (12 g.)
* 30 g. vanilla or cinnamon protein powder
* 7 g. sugar-free, fat-free vanilla instant pudding mix
Optional Mix-ins: (not included in nutrition facts, log separately)
* graham crackers
In a blender, or directly in the Ninja Creami pint container with an immersion blender; blend all of base ingredients except the 1 Tbsp. of almond milk, 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. Process on “lite ice cream” mode. Add remaining Tbsp. (15 ml.) of almond milk and process again on “re-spin” mode.
Serving suggestion: Add optional mix-ins and process one more time on “mix-ins” setting. Additional mix-ins not included in nutrition facts, log separately.
1 serving: 1 pint (about 15 oz./424g.)
250 Calories
32P | 3F | 22C
Pre-Logged in My Fitness Pal as:
“FFC Pumpkin Pie Ice Cream”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
No more food FOMO with Fit Foodie Chicks! 
We don’t do restriction, because it inevitably leads to full-on bingeing. Am I right or am I right? 
So you’re craving candy, cookies, and chips…go ahead and indulge, baby! 
We’ll teach you how to indulge those treats without derailing your goals.
Here’s the scoop – no foods magically make you gain weight! It’s excess calories that pad those pounds, not any specific food. Now that’s a treat for your brain.
Sure, nutrient-dense foods provide perks. But enjoying some “bad” foods in moderation doesn’t mean you can’t be healthy and reach your body goals!
You CAN have your candied cake and eat it too – just fit it into your calorie and protein budget for the day! Then watch the magic (and treats!) happen. 