Carrot Cake Protein Truffles 
Carrot cake cravers, these are for YOU! 
No-bake bites packed with all the cozy spices 
and a delicious white chocolate shell, plus a protein punch! 
Bonus; they are a breeze to prep! Simply blend, dip and chill! 
Now you can savor the ultimate carrot cake fix anytime! 
Stash them for a daily treat or prepare for “oohs” and “aahs” serving these adorable bites to your friends. 
We dare you to try and resist hoarding them all! 
Carrot Cake Protein Truffles
Makes 24 truffles
Ingredients:
For the filling:
* 2 c. shredded carrots (220 g.)
* 1/4 c. walnut halves (30 g.)
* 3 oz. pitted dates (85 g.)
* 3 Tbsps. oats (15 g.)
* 2 Tbsps. unsweetened shredded coconut (10 g.)
* 1 tsp. cinnamon
* 1/2 tsp. ground ginger
* 1/4 tsp. nutmeg
* 90 g. vanilla or cinnamon flavored protein powder (such as ProDough – save 10% with code: “FITFOODIECHICKS”)
For the shell:
* 120 g. white chocolate chips
* 1 Tbsp. coconut oil (14 g.)
* 60 g. vanilla flavored protein powder
Optional toppings:
* Not included in nutrition facts, log separately
* Extra chopped walnuts
* Extra shredded carrots
Line a tray with parchment. Clear freezer space. Make the filling: In a food processor or blender, blend cake ingredients into a firm mixture. Roll into 24 balls (20 g. each), place on the tray and chill in the freezer. Make the shell: In a microwave safe bowl, melt white chocolate chips and coconut oil for 40-60 seconds, stirring every 20 seconds. Do not over-melt or it will get hard a lumpy. Whisk in the protein powder until smooth. Dip chilled truffles directly in the icing. Place back on parchment paper lined tray. If desired, sprinkle optional toppings on each truffle. Chill again for about 10 minutes or just until the icing sets before serving. Store in an air tight container in the refrigerator for up to 5 days or the freezer up to 2 weeks. (slightly thaw if frozen before eating)
1 serving: 1 truffle
80 calories
5P | 3F | 9C
Pre-Logged in MyFitnessPal as “FFC Carrot Cake Protein Truffles”
Find all our recipes at www.fitfoodiechicks.com
Ladies over 40, listen up!
Mastering these basics—eating enough protein, lifting weights, moving your body, getting enough rest, and hydrating—is your ticket to boosting your metabolism and burning fat like a pro.
Keep it simple, stay consistent, and watch those results roll in! 
Who says pizza is just for dinner? 
This biscuits and gravy pizza is the ultimate breakfast meets dinner mashup! 
With a few smart swaps, it’s a lighter, protein-packed way to satisfy those biscuits and gravy cravings morning, noon or night. It comes together in a snap with store bought pizza dough and a quick pan gravy using things you probably already have in your pantry. Save this one for your next breakfast meal prep.
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Biscuits and Gravy Breakfast Pizza
Ingredients:
* 1 roll of pre-made, thin crust refrigerated pizza crust canned dough (7.8 oz./221 g.)
* 2 whole eggs, whisked
* 3/4 c. egg whites, whisked together with the whole eggs (184 g./6 eggs with yolks removed)
* 1 1/2 Tbsps. butter (21 g.)
* 1 1/2 Tbsps. flour (12 g.)
* 1/2 c. nonfat, unflavored, ultra-filtered milk, such as Fairlife (120 ml.)
* 1/2 c. nonfat, plain Greek yogurt (128 g.)
* 1 tsp. salt
* 1 tsp. ground black pepper
* 9.6 oz. cooked turkey breakfast sausage, diced or crumbled (272 g.)
* 1/2 c. reduced fat shredded cheddar cheese (56 g.)
* 1/2 c. shredded part-skim mozzarella cheese (56 g.)
Preheat oven to 425℉ (220°C). Line a baking sheet with parchment paper or lightly spray with cooking oil.
Unroll the pizza dough onto the prepared pan. Roll/stretch dough out to fill your pan. Bake the dough for 10-12 minutes or until the edges are just slightly brown. Spray a medium skillet with cooking oil and place over medium heat. Cook the eggs, stirring as they cook. When eggs are cooked, remove from the pan and set aside. In the same skillet melt the butter over medium-high heat. Add flour and cook, stirring continuously for about 1 min. Add milk, yogurt, salt and pepper and whisk until gravy thickens. Increase the oven temperature to 475°F(245°C). Spread the gravy evenly over the pre-baked crust. Top with eggs, sausage and cheeses. Place back in the over for 8-10 minutes or until cheese is melted.
1 serving: 7 oz./198 g.
356 calories
23P | 18F | 24C
Pre-Logged in MyFitnessPal as “FFC Biscuits and Gravy Breakfast Pizza”
Find all our recipes at www.fitfoodiechicks.com
I’m thrilled to share our client’s incredible journey with you all. (She wishes to remain anonymous, therefore we will refer to her as “Jane”.) When Jane first came to us, she thought she was doing everything right—lifting weights, running 5Ks, and even doing Zumba—but she wasn’t seeing the muscle gains she deserved. She had tried various plans and even another coach, but nothing seemed to fit her lifestyle or deliver the results she wanted.
Since joining our program, Jane has transformed her mindset about food and fitness. She’s eating more with fewer restrictions, and her body is thriving on higher calories. No longer worried about the number on the scale, she’s focusing on strength and muscle definition. Her abs, glutes, and legs are more defined than ever, and she’s hitting personal records in the gym!
What we love most is seeing Jane’s excitement for her new lifestyle. She’s experimenting with recipes that fit her macros and taste buds, moving beyond the typical chicken, broccoli, and rice routine. Plus, our varied workouts keep her motivated and engaged.
Jane’s story is a testament to trusting the process and letting go of fears. Remember, the scale is just a number—what truly matters is how you feel and look. Don’t compare your journey to others; your only competition is who you were yesterday.
Stuck in a meal prep rut? 
Elevate your meal prep this week with our Savory Chicken Bacon Pesto Puffs! 
Flaky puff pastry enveloping a drool-worthy filling of chicken, bacon, basil pesto, and melted cheese. These little bites are a breeze to make in bulk, portable, and packed with protein to keep you feeling satisfied. No more boring meal prep! 
These puffs are a fancy-feeling lunch, protein-packed snack, or light dinner. 
Your taste buds will thank you. 
Chicken Bacon Pesto Puffs
Makes 12 puffs
Ingredients:
* 1 lb. 97% lean ground chicken (454 g.)
* 113 g. sliced bacon, finely chopped (about 4 slices regular cut)
* 1 Tbsp. Italian seasoning
* 1/2 tsp. salt
* 1/8 tsp. ground black pepper
* 1 sheet puff pastry dough (13.2 oz./375 g.)
* 6 Tbsps. prepared basil pesto (90 g.)
* 3/4 c. part-skim shredded mozzarella cheese (84 g.)
Pre-heat oven to 425°F (220°C). In a medium skillet over medium-high heat add the chopped bacon and cook 3-5 minutes or just until it starts to crisp. Then add the ground chicken, Italian seasoning, salt and pepper. Cook together, breaking into crumbles with a spatula, until no pink remains in the chicken and the bacon is cooked through. Another 5-8 minutes. Unroll the puff pastry dough sheet and cut into 12 equal pieces. Lightly spray a regular size muffin tin with cooking oil. Press the dough pieces into the bottom and slightly up the sides of each cup in the muffin tin. It does not have to be pretty. Fill each dough cup with the following layers, pressing down if necessary to pack it in:
* 1/4 Tbsp. pesto (7.5 g.)
* 1/2 Tbsp. cheese (3.5g.)
* about 2 Tbsps. of cooked chicken (31 g.)
* 1/4 Tbsp. pesto (7.5 g.)
* 1/2 Tbsp. of cheese (3.5 g.)
Bake for 20-25 minutes, or until cheese is melted and bubbling and the dough is browned.
1 serving: 1 puff
258 calories
16P | 16F | 12C
Pre-Logged in MyFitnessPal as “FFC Chicken Bacon Pesto Puffs”
Find all our recipes at www.fitfoodiechicks.com
We’re so excited to share Jenn’s story! She followed our simple tips and trusted the plan. Before joining Fit Foodie Chicks, Jenn was doing cardio and cutting carbs, thinking being hungry meant she was doing it right. But she learned that balanced fitness and eating healthy is the way to go.
Weekly check-ins helped her stay on track. The results? Jenn lost the weight she wanted, started shaping her body, and now has more energy than ever—no more afternoon slumps!
Her advice? “Stick with it, trust it, and do it! It works.” Jenn’s story shows that with the right plan, women over 40 can get amazing results!
Keep inspiring us, Jenn!
Craving dessert but watching your macros? 
Our 10-minute microwave blueberry crisp is the answer! Packed with protein, it’s the perfect guilt-free treat to satisfy your sweet tooth. Who says you can’t have your crisp and eat it too? 
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Individual Blueberry Crisp
Ingredients:
For the blueberries:
* 1 c. fresh or frozen blueberries (187 g.)
* 1 Tbsp. zero calorie brown sugar substitute such as Swerve Brown (12 g.)
* 1 tsp. corn starch (3 g.)
* 30 g. vanilla protein powder
* 1/4 tsp. cinnamon
For the crumble topping:
* 1 Tbsp. butter (14 g.)
* 2 Tbsps. zero calorie brown sugar substitute such as Swerve Brown (24 g.)
* 2 Tbsps. quick oats, dry (10 g.)
* 1 Tbsp. flour (8 g.)
* 15 g. vanilla protein powder
* 1/2 tsp. cinnamon
Prepare the blueberries: In a medium microwave safe dish, stir all blueberry ingredients together until well combined. Microwave for 1 1/2 minutes. In a small bowl, make the crumble topping: add all ingredients and using a fork or your fingers, mash them together until it forms a crumbly texture. Sprinkle the crumble topping over the warm blueberries. Microwave again for 3 minutes or just until the topping is crisp and golden brown. Allow to cool slightly before enjoying.
1 serving: 1 crisp, about 10.7 oz./303 g.
483 calories
33P | 12F | 66C
Pre-Logged in MyFitnessPal as “FFC Individual Blueberry Crisp”
Find all our recipes at www.fitfoodiechicks.com
We have all been there, done that!
Forgive those moments and focus on learning sustainable habits for lasting fat loss.
You can turn temporary setbacks into permanent achievements. There is a better way!
𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗴𝗲𝘁 𝗼𝘂𝘁 𝗼𝗳 𝘁𝗵𝗲 “𝗰𝗼𝗺𝗳𝗼𝗿𝘁 𝘇𝗼𝗻𝗲” 𝗮𝗻𝗱 𝗻𝗲𝗲𝗱 𝘀𝗼𝗺𝗲 𝘁𝗼𝗼𝗹𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘄𝗶𝘁𝗵 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀, reach out to us!
Let’s trade today’s comfort for tomorrow’s success! 
Chocolate and coffee lovers, rejoice! 
Our Chocolate Chip Tiramisu Cake is here to save your macros! Indulge in the light coffee-soaked goodness and sweet creamy goodness, studded with chocolate chips – all while crushing your protein goals and staying within your calorie budget. 
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Chocolate Chip Tiramisu Cake
Ingredients:
For the cake:
* 1 box angel food cake mix (16 oz./453 g.)
* 60g. vanilla protein powder
* 1 c. nonfat plain or vanilla Greek yogurt (255 g.)
* 2 eggs
* 1 c. water (237 ml.)
* 1/2 c. semi-sweet chocolate chips (112 g.)
For the cream:
* 8 oz. 1/3 less fat cream cheese (227 g.)
* 1 c. nonfat, plain or vanilla Greek yogurt (225 g.)
* 2 Tbsps. unsweetened almond milk (30 ml.)
* 45 g. vanilla protein powder
To assemble:
* 1 c. brewed coffee, Room temperature (237 ml.)
* 2 Tbsps. unsweetened cocoa powder (10 g.)
Optional toppings:
Not included in nutrition facts, log separately.
* extra chocolate chips
Make the cake: Preheat oven to 350℉ (175°C). Spray 9X13-inch (22X33-cm.) baking dish with nonstick cooking spray. In a large mixing bowl, using a hand or stand mixer, combine cake mix and protein powder. Mix on low until well combined. Add yogurt, eggs and water and mix on medium until well combined. Do not over-mix. Spread batter in an even layer in prepared baking dish. Sprinkle chocolate chips evenly over the top of the batter. Bake for 35-40 minutes or until golden brown and firm to the touch. While the cake is baking, make the cream: In a large bowl, using a hand or stand mixer, mix cream cheese, yogurt, milk and protein powder until smooth; 1-2 minutes. Assemble the tiramisu: Using a fork or skewer, poke holes all over the cake and pour coffee evenly over the cake, allowing it to soak into the holes. Evenly spread the cream mixture on top. Cover and refrigerate at least 2 hours. Dust with sifted cocoa power and top with optional toppings. Optional toppings not included in nutrition facts, log separately.
1 serving: 5.5 oz./156 g.
314 calories
17P | 13F | 33C
Pre-Logged in MyFitnessPal as “FFC Chocolate Chip Tiramisu Cake”
Find all our recipes at www.fitfoodiechicks.com
Boy, have things changed!
Here’s the scoop: Cardio definitely has its place, but as we age, our internal health evolves. It’s just a natural part of life.
If we don’t adjust our exercise routines to support energy and stress balance, we might set ourselves up for setbacks. For me, doing too much cardio actually created more imbalance and kept me from achieving the fat loss results I wanted.
What a difference it has made! Today, I’m fitter, leaner, less hormonal, and… older!
What changes have you made to transform your physique? Let’s inspire each other!