These lessons crystallized over our 3 year journey. If only we could time travel back and tell past-us to trust the long game! 
Through surgeries, vacations galore and thoroughly enjoying holiday feasts, we still transformed inside and out by creating FOOD FREEDOM. We indulge on occasion without physical or emotional impacts now.
When you do it right, your body shows up for you! Meaning occasional fun times won’t derail your goals. 
It’s one thing to just look amazing – but feeling amazing too makes the investment beyond worth it.
🍏✨ Elevate your snack game with our delicious low-cal protein Apple Cinnamon Blondies! 🌿🍰 Putting in a little effort to whip these up pays off big time with 16 servings to feed a crowd or keep them all to yourself and satisfy your sweet tooth all week. Heck, you could even turn them into breakfast delights! 😋🌅 Hit that like if you’re an apple cinnamon fan and dive into guilt-free indulgence! 🤩👍
Apple Cinnamon Blondies
Makes 16
* 1 c. light butter (224 g.)
* 1 c. zero calories brown sugar substitute, such as Swerve Brown (192 g.)
* 1/2 c. zero calories sugar substitute such as erythritol or monk fruit (96 g.)
* 2 whole eggs
* 1 egg yolk
* 1 Tbsp. vanilla extract (15 ml.)
* 3/4 c. unsweetened apple sauce (183 g.)
* 2 c. protein pancake mix such as Kodiak (212 g.)
* 68 g. vanilla protein powder
* 2 tsps. ground cinnamon
* 3/4 tsp. baking soda
* 3/4 tsp. baking powder
* 3/4 tsp. salt
* 2 large apples peeled and diced (about 350 g.)
Preheat oven to 350°F (175°C). Spray a 9×9-inch (23×23-cm.) pan with cooking spray and line with parchment paper. In a large bowl, using a stand or hand mixer, mix the butter, brown sugar, substitute and sugar substitute together on high for about 3 minutes. Add in the eggs and egg yolk and mix on high for about 30 seconds. Add the vanilla extract and the applesauce. Mix just until the ingredients are combined. In another medium bowl, whisk together the pancake mix, protein powder, pumpkin pie spice, ground cinnamon, baking soda, baking powder, and salt. Using a rubber spatula, gently stir the dry flour mixture into the wet batter just until completely incorporated, being careful not to over-mix. Add the diced apples and gently stir them into the batter Pour the batter into the prepared pan, spreading it evenly. Bake for 35-38 minutes, until the center is slightly puffy and a toothpick inserted into the center comes out mostly clean. Allow blondies to cool before slicing into 12 squares and serve.
1 serving: about 3 oz./85 g.
102 Calories
7P | 1F | 14C
Pre-Logged in My Fitness Pal as:
“FFC Apple Cinnamon Blondies”
Discover all our meal plan recipes, including monthly dinner plans at: http://www.fitfoodiechicks.com
Do you love pizza, pasta, and all the things but you also want to shed some body-fat? Good news! You can still enjoy all of your favorite foods AND lose fat! It is NOT too good to be true! Just say ‘FOODIE’ and one of our coaches will reach out to chat about your specific goals.
Smash that heart if you’re excited to bid farewell to restrictive diets once and for all! 
Indulge in a wave of nostalgia with our guilt-free Cinnamon Toast Crunch low-cal protein ice cream! 
Relive the sweet memories of sugary cereal treats, now in a healthier and tastier form. Childhood dreams meet fitness goals – a match made in ice cream heaven! 
Cinnamon Toast Crunch Ice Cream
Serves 1
* 1 1/2 c. unsweetened almond milk, plus 1 Tbsp. (370 ml.)
* 1 Tbsp zero-calorie sugar substitute, such as erythritol or monkfruit (12 g.)
* 34 g. Clean Simple Eats Snickerdoodle or Cinnamon Roll Protein Powder*
* 7 g. sugar-free, fat-free vanilla instant pudding mix
* Mix-in:
* 20 g. Cinnamon Toast Crunch Cereal
*Substitute any brand cinnamon flavored protein, or use vanilla and add 1 tsp of ground cinnamon.
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. Add mix-ins and process one more time on “mix-ins” setting, saving a few pieces of cereal to sprinkle on top.
*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.
1 serving: the whole pint!
(About 15.6 oz./443 g.)
248 calories
23P | 6F | 39C
Pre-Logged in My Fitness Pal as:
“FFC Cinnamon Toast Crunch Ice Cream”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Hey Fit Foodie Crew! 
We wanted to share the incredible journey of one of our amazing clients Carrie who’s been slaying her fitness and nutrition goals with us. 
Here’s a peek into her experience:
Why Fit Foodie Chicks? She stumbled upon us on Insta, seeking a change in her body and loving our approach after trying some of our free recipes.
Past Attempts: Despite being disciplined and diving into various fat loss challenges, there was a missing piece—focusing on protein and muscle, not just the number on the scale.
Our Methods: Coaching brought her the gift of food freedom and a newfound love for strength over squeezing into a smaller size, thanks to some serious weight training.
Biggest Challenges: Wrestling with the pressure of timelines and coming to terms with the journey taking its sweet time. But, guess what? Muscles popping up and higher maintenance calories are proof that it’s all working.
Biggest Wins: Letting go of food restrictions and no longer letting the scale dictate her day. It’s about building a lifestyle, not just scoring short-term victories.
Lifestyle Changes: Fully embracing the weightlifting vibe & relishing all the delicious foods without any diet drama.
Breakthrough Moments: Realizing the magic of reverse dieting and seeing results during maintenance and bulking phases. Yep, shifting that perspective from always cutting.
Habits for the Future: Living by the mantra “stronger, not smaller.”
Maintaining Success: Transitioning from one-on-one coaching to macros-only, she’s taking the wisdom she gained and applying it like a pro—hydration, steps, sleep, weight training, and a sprinkle of cardio for that perfect balance.
Advice to Beginners: If you’re starting your fitness journey, she’s got some golden advice—start lifting those weights & make friends with protein. Cardio? Sure, but not at the expense of your strength goals.
This journey is a testament to the power of personalized coaching, shifting mindsets, and building habits that stick around for a lifetime. 
Save this one and take your #SuperBowl spread up a notch with our protein-packed cranberry jalapeño dip! This mouthwatering dip brings sweet cranberries 
, spicy jalapeños 
, and a creamy base together for a flavor touchdown. 
⠀You can dip guilt-free into this MVP appetizer while cheering on your team!
Cranberry Jalapeño Dip
Serves 12
* 8 oz. fat free cream cheese, softened (227 g.)
* 8 oz. fat-free cottage cheese (227 g.)
* 1/2 tsp. garlic powder
* 1/4 tsp. salt
* 1/8 tsp. ground black pepper
* 1/2 lime juiced (about 20 ml.)
* 2 fresh jalapeños, seeds removed and finely diced (about 60 g.)
* 1/4 c. finely chopped green onions, plus more for optional garnish (about 2 stalks/20 g.)
* 3 Tbsps, finely diced red onion (about 30 g.)
* 14 oz. canned whole berry cranberry sauce (397 g.)
In a food processor or blender, blend the cream cheese and cottage cheese together until well blended and smooth. Add the garlic powder, salt, pepper, lime juice, diced jalapeños, diced green and red onions. Pulse until just combined. Add the cream cheese mixture to a serving platter of choice. Spread it out into an even layer. Pour the cranberry sauce over the top of the cream cheese mixture and spread out using a spoon. Garnish with optional additional green onions.
Serving suggestion: Serve with crackers or veggies for dipping. Not included in nutrition facts, log separately.
1 serving: about 2.9 oz./82 g.
86 Calories
5P | 0F | 17C
Pre-Logged in My Fitness Pal as:
“FFC Cranberry Jalapeño Dip”
Discover all our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Let’s face it, we’ve all dabbled in the art of weekend indulgence—because who can resist the siren call of pizza and Netflix? 
But, once you crack the code of weekend wizardry, you’ll be shedding fat like it’s going out of style! 
You can still be the cool kid on the weekend; we pinky swear! 
Save this recipe for your next breakfast meal prep! 
These protein-packed blueberry muffins are so easy to whip up and perfect for on-the-go. Let us know when you whip up a batch of these tasty, good-for-you muffins ready to grab for breakfast throughout the week! Top with a little almond butter for extra protein 
Blueberry Muffins
Makes 17 muffins
* 1 c. nonfat, plain Greek yogurt (255 g.)
* 2 whole eggs
* 6 1/2 Tbsps. egg whites (about 3 large eggs with the yolks removed/100 g.)
* 1/2 c. zero calorie sugar substitute such as erythritol or monk fruit
* 1 tsp. vanilla
* 1 tsp. baking powder
* 1/2 tsp. baking soda
* 1/2 tsp. cinnamon
* 200 g. ripe bananas (about 2 small)
* 102 g. vanilla protein powder such as Clean Simple Eats Simply Vanilla
* 100 g. fresh or frozen blueberries
Preheat oven to 350°F (175°C). Spray a regular sized muffin tin with cooking spray or use parchment liners. You may need to use 2 pans or work in batches if you only have one. In a blender, blend all ingredients except the blueberries, until smooth. Pour batter into the muffin pan filling each cup about 3/4 of the way full. Evenly drop blueberries into each muffin. Bake for 25-30 minutes or until muffins are set and bounce back when pressed in the middle.
1 serving: 1 muffin
90 Calories
8P | 1F | 13C
Pre-Logged in My Fitness Pal as:
“FFC Blueberry Muffins”
Discover all our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com