Start your day right with our flaky, filling sausage, egg, and cheese breakfast pockets! 🥐✨ Made with pre-made puff pastry and just 4 other ingredients, these pockets are packed with protein to keep you satisfied all morning long. Prep them on the weekend, and you’ve got breakfast covered all week! 🙌💪
Sausage Egg and Cheese Breakfast Pockets
Serves 6
Ingredients:
• 1 c. self-rising flour (120 g.)
• 1 c. lowfat cottage cheese (238 g.)
• 1 whole egg, whisked
Optional toppings (log separately):
• Everything bagel seasoning
• Parmesan/Asiago cheese
• Sesame seeds
• Cinnamon/sugar & raisins
Directions:
Mix flour and cottage cheese in a bowl or food processor until crumbly. Knead or process until a ball forms. Add mix-ins if desired. Divide into 4 equal balls (90g each), roll into 6-inch ropes, and shape into bagels. Place on parchment-lined air fryer basket. Brush with egg, add toppings. Air fry at 350°F (175°C) for 10-12 min until golden. Cool 10-15 min before slicing.
MFP: “FFC Air Fryer Bagels”
1 bagel: 144 Cal. 10P | 1F | 24C
Pre-Logged in MyFitnessPal as “FFC Sausage Egg and Cheese Breakfast Pockets”
Kelli’s journey started after 18 months of feeling completely defeated. She was stuck in a cycle of trying everything—low-calorie diets, cutting carbs, tracking every bite, working out endlessly—but nothing was working. No matter how hard she tried, the results just weren’t coming, and it was exhausting. Then one day, she saw a friend’s transformation after working with Fit Foodie Chicks, and that gave her hope. She scheduled a consultation, hoping for the breakthrough she desperately needed.
From the moment Kelli started our program, everything shifted. She wasn’t starving herself or feeling deprived. She could eat the foods she loved without guilt or shame, and it felt like a huge weight was lifted. She found joy in eating again—something she hadn’t felt in a long time. The workouts? Challenging, but they made her feel strong, capable, and hopeful. She started seeing progress not just physically, but emotionally too.
𝗪𝗮𝗻𝘁 𝗵𝗲𝗹𝗽 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆?
CLICK HERE
Her biggest challenge wasn’t what she expected—it wasn’t restricting food, it was learning to eat enough. When she didn’t plan ahead, she’d sometimes scramble to hit her calorie goals, but it was a challenge she welcomed because it meant she was finally fueling her body properly.
Kelli’s true victory? She’s found peace with food. The scale no longer controls her mindset, and she’s free from the constant battle of shame and failure. Now, she’s sleeping better, feeling stronger, and has more energy than she’s had in years.
𝗪𝗮𝗻𝘁 𝗵𝗲𝗹𝗽 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 𝗷𝗼𝘂𝗿𝗻𝗲𝘆?
CLICK HERE
Whipped up these kid-approved chocolate protein muffins, and they were a hit with the 5-year-old grandson! 🧁🍫 Super easy to make and perfect for snacks or breakfast all week long.
Chocolate Protein Muffins
Makes 12 muffins
Ingredients:
- 1 c. cashew butter, or any smooth nut/seed butter with no sugar added (256 g.)
- 1/2 c. zero calories brown sugar substitute, such as Swerve Brown (96 g.)
- 1 tsp. vanilla (5 ml.)
- 3 whole eggs
- 120 g. chocolate protein powder
- 3 Tbsps. cocoa powder (15 g.)
- 2 tsps. baking powder (10 g.)
- 1/4 tsp. salt
- 1/3 c. no sugar added chocolate chips, such as Lily’s (75 g.)
Directions:
Preheat oven to 350°F (175°C) and line a muffin pan with silicone or parchment paper liners.
Place the cashew butter in a large bowl and stir well to mix in the oils if needed. If it is very thick, microwave it for 10-20 seconds until it is easier to stir. Do not overheat.
Using a hand or stand mixer, beat in the brown sugar substitute and vanilla until well combined.
Add the eggs and mix until smooth.
Add the protein, cocoa powder, baking powder, and salt and mix on low until well combined. Lastly, stir in the chocolate chips.
Divide the mixture evenly among the prepared muffin cups.
Bake for 18-25 minutes, or until the muffins have risen and are firm to the touch on top.
Let muffins cool for 5 minutes in the pan before removing and allowing them to cool fully on a wire rack.
MFP: “FFC Chocolate Protein Muffins”
1 serving: 1 muffin (about 1.9 oz./54 g.)
214 calories
13P | 15F | 10C
For dinner recipes and more, subscribe to our Monthly Meal Plan HERE
🚨 𝗪𝗵𝘆 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝗼𝘂𝘁 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱𝘀 𝘆𝗼𝘂 𝗹𝗼𝘃𝗲 𝗶𝘀 𝗡𝗢𝗧 𝘁𝗵𝗲 𝗮𝗻𝘀𝘄𝗲𝗿 𝘁𝗼 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀! 🚨
Let’s be real—if you cut out pizza, chocolate, or that occasional glass of wine, how long do you really think you’re going to last? 🍕🍫🍷 Spoiler alert: not long!
Here’s what really happens when you restrict your fave foods:
1️⃣ Increased cravings & binge eating: You’ll be dreaming about forbidden donuts until you snap and eat the whole box. 😳
2️⃣ Unsustainable dieting: Restriction feels like punishment, and nobody wants to live in “diet jail” forever! 🔒
3️⃣ Unhealthy relationship with food: Labeling foods as “bad” leads to guilt and shame—and who needs that stress?
4️⃣ Rebound weight gain: Cut everything out, and the second you reintroduce it? Boom, the weight comes back (and maybe more). 😬
👉 𝗛𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝘁𝗿𝘂𝘁𝗵: You don’t need to give up the foods you love to lose fat. Moderation is key! You CAN have your cake and eat it too—literally. 🍰
Sometimes I resist the “fad” recipes because they sound too good to be true… but at the request of a client, I HAD to try the viral cottage cheese bagels, and WOW—they’re even better than the hype! 🙌🏼✨ Just 2 ingredients, 30 minutes, and 10g of protein per bagel. Plus, our version is already pre-logged into MyFitnessPal for fast and easy macro tracking—BONUS! 🥯💪 You’ll definitely want to make a double batch of these!
Air Fryer Bagels
Makes 4 bagels
Ingredients:
- 1 c. self-rising flour (120 g.)
- 1 c. lowfat cottage cheese (238 g.)
- 1 whole egg, whisked
Optional toppings or mix ins:
(not included in nutrition facts, log separately)
- everything bagel seasoning
- Parmesan/Asiago cheese
- Sesame seeds
- coarse salt
- cinnamon/sugar and raisins
Directions:
In a large bowl or food processor (preferred) add the flour and cottage cheese. With a stiff spatula or by quickly pulsing in the food processor, mix until combined and crumbly.
Using clean, floured hands, knead the dough or turn the food processor on high until the dough comes together into a ball. It should be tacky, but not sticky. If you’re adding any optional mix-ins, gently mix them in now so that they are incorporated throughout the dough.
Divide the dough into 4 equal balls (about 90 g. each) and using floured hands, roll each ball into a 6-inch (15-cm.) “rope”. Join the ends of the rope to form a bagel shape.
Line your air fryer basket/tray with parchment paper or spray with cooking oil and place the bagels in a single layer on the basket/tray making sure they are not touching.
Brush the tops of the bagels with the whisked egg and sprinkle any optional toppings on top.
Air fry on 350°F (175°C) for 10-12 minutes or until they turn golden brown on the top.
Allow to cool for 10-15 minutes before slicing and enjoying.
Serving suggestions:
- top with cream cheese or butter
- add lox, capers and red onion
- make your favorite sandwich with the bagel as the bread
Additional ingredients not included in nutrition facts, log separately)
Conventional oven conversion:
- Increase heat to 375°F (190°C)
- Increase cooking time to 25-30 minutes
MFP: “FFC Air Fryer Bagels”
1 serving: 1 bagel (about 2.8 oz./80 g.)
144 calories
10P | 1F | 24C
For dinner recipes and more, subscribe to our Monthly Meal Plan HERE
𝗗𝗼𝘄𝗻 18𝗹𝗯𝘀: 𝗙𝗿𝗼𝗺 𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗪𝗮𝗹𝗸𝗶𝗻𝗴 𝟰-𝗛𝗼𝘂𝗿 𝗛𝗶𝗸𝗲𝘀! 💪
After years of chronic health struggles and weight gain, this client found herself at her heaviest, unable to walk around the block. A Celiac diagnosis, food allergies, and binge eating disorder left her feeling lost and overwhelmed, unsure of how to navigate her health. But with support and accountability, she has made a remarkable transformation!
She’s already lost weight, learned to manage her food choices, and now has the energy to take on 4-hour hikes—something that once seemed impossible! 🙌 Her confidence has returned, her clothes are fitting better, and she’s mindful of portion sizes, protein intake, and daily movement. Every step she takes, from planning ahead for vacations to staying hydrated, is proof that change is possible—even with challenges.
It wasn’t easy, and there were plenty of times she wanted to quit, but she pushed through and proved how strong she really is. As she says: “I PROMISE IT GETS EASIER!”
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗮 𝗰𝗵𝗮𝗻𝗴𝗲 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝘀𝗲𝗲𝗶𝗻𝗴 𝗿𝗲𝗮𝗹 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, click here
🍓🍨 Mixed Berry Sorbet that’s a total game-changer! This pint is packed with 24g of protein, super low-cal, and tastes like a guilty pleasure—except there’s no guilt here! 💪🏻 Enjoy the whole pint and let those results speak for themselves! 🙌🏼✨
Mixed Berry Sorbet
Serves 1
Ingredients:
- 140 g. fresh or frozen mixed berries
- Enough water to cover the berries (about 220 ml.)
- 30 g. vanilla protein powder
Instructions:
In a blender, or directly in the Ninja Creami pint container with an immersion blender; blend all 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 place in Creami machine as directed with your model’s instructions*. Process on “sorbet” mode.
Process again on “re-spin” mode as many times as needed to achieve a smooth consistency.
If desired, add fresh berries on top. Additional berries 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.
MFP: “FFC Mixed Berry Sorbet”
1 serving: the whole pint (about 13.8 oz./390 g.)
169 Calories
24P | 1F | 16C
Pre-Logged in MyFitnessPal as “FFC Mixed Berry Sorbet”
For dinner recipes and more, subscribe to our Monthly Meal Plan HERE