Individual No Bake Pumpkin Cheesecakes
Serves 4
Ingredients:
1/2 c. graham cracker crumbs (60 g.)
2 Tbsps. light butter (28 g.)
1 1/2 c. fat free cottage cheese, blended (339 g.)
1 c. 1/3 less fat cream cheese, softened (226 g.)
1 c. pumpkin puree (245 g.)
60 g. vanilla protein powder
1/4 c. plain nonfat Greek yogurt (60 g.)
2 Tbsp. sugar free maple syrup (30 g.)
1 tsp. pumpkin pie spice
1 tsp. vanilla extract (5 ml.)
1/4 tsp. salt
Mix the graham cracker crumbs with the light butter until a “wet sand” consistency os achieved. Evenly press the crust mixture into the bottom of four 2-cup (500 ml.) glass bowls. In a food processor or blender, combine remaining ingredients until smooth. Evenly distribute filling into the four bowls. Refrigerate at least 4 hours to set.
MFP: “FFC Individual No Bake Pumpkin Cheesecakes”
340 cal, 24P | 17F | 24C per serving
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We’re so proud of Melissa and her incredible transformation! She came to us frustrated with years of yo-yo dieting and a cycle of weight gain that just wouldn’t stop. She’d tried every diet under the sun but couldn’t find a sustainable path, and she felt stuck in an emotional relationship with food that left her feeling defeated.
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For anyone struggling with diets that don’t stick, Melissa’s story is proof: trust the process, stay consistent, and you’ll discover strength you didn’t know you had. ❤️ We’re grateful to have been a part of her journey and can’t wait to see what she accomplishes next!
𝗜𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝗳𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻 𝗽𝗮𝘁𝗵 𝘁𝗼 𝗹𝗮𝘀𝘁𝗶𝗻𝗴 𝗿𝗲𝘀𝘂𝗹𝘁𝘀, click here
Copycat Jamocha Almond Fudge
Makes 1 pint
Ingredients:
For the base:
225 ml nonfat ultra-filtered milk (like Fairlife)
75 ml brewed espresso/coffee
1 Tbsp zero-calorie sugar substitute (12 g), optional
30 g coffee or vanilla whey protein powder (like Proughdough Iced Mocha)
Mix-ins:
2 Tbsps sugar-free hot fudge topping (37 g)
10 g toasted, sliced almonds
Directions:
Blend all base ingredients until smooth. Freeze in Creami pint container for 8+ hrs. Process in Creami on “lite ice cream” mode. Add 1 Tbsp milk, then re-spin. Hand mix in fudge and almonds.
Tip: Scrape top if uneven to avoid blade damage.
MFP: “FFC Copycat Jamocha Almond Fudge”
Serving: 1 pint (approx. 13.7 oz./389 g)
331 Cal | 40P | 6F | 35C
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𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝘁𝘂𝗰𝗸 𝗮𝗻𝗱 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗰𝗵𝗮𝗻𝗴𝗲, this amazing client decided to take control of her health with Fit Foodie Chicks—and in just two months, she’s seeing real results! 💪 She’s stronger, more confident, and loving how her body is transforming. 🌟 After years of restrictive diets and endless cardio, she’s finally discovered a sustainable way to fuel her body, tone up, and feel her best—all while enjoying food and staying energized.
For women over 40 who’ve tried every diet out there, know that it is possible to reach your goals without feeling deprived. You deserve to feel strong, healthy, and in control! 💥
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Individual Chocolate Chip Pumpkin Cakes
Serves 2
- 1 c. canned pumpkin puree (210 g.)
- 1/3 c. oats (35 g.)
- 45 g. protein powder of choice, vanilla or cinnamon work well
- 1 whole egg
- 1 Tbsp. sugar free maple syrup (15 ml.)
- 1/4 c. unsweetened plain almond or cashew milk (60 ml.)
- 3 Tbsps. no sugar added chocolate chips, such as Lily’s (51 g.)
In a medium bowl, or small blender combine the pumpkin, oats, protein powder, egg, syrup, and milk. using a hand mixer or blender, mix until well incorporated and mostly smooth.
lightly spray 2 mini loaf pans with cooking spray and pour the batter in filling about 3/4 full.
Top evenly with chocolate chips.
Air fry at 350°F (175°C) for 15-18 minutes or until a toothpick inserted in the center comes out clean.
Notes:
- If you don’t have mini loaf pans you can split the batter between 4 silicone muffin cups or 2-4 oven safe ramekins. You may need to adjust the cooking time.
Conventional oven conversion:
- Increase heat to 400°F (205°C)
- Increase cooking time to about 25 minutes
MFP: “FFC Individual Chocolate Chip Pumpin Cakes”
1 serving: 1 cake (about 7.3 oz./207 g.)
340 calories
27P | 14F | 32C
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Creamy Salsa Chicken Bakes
Serves 4
- 1 lbs. boneless, skinless chicken breast, diced* (454 g.)
- 1 tsp. salt
- 1/4 tsp. pepper
- 1/4 tsp. garlic powder
- 1/4 tsp. cumin
- 1/2 c. uncooked basmati rice (90 g.)
- 1 1/4 c. reduced sodium chicken broth (300 g.)
- 4 oz. 1/3 less fat cream cheese (113 g.)
- 3/4 c. plain non-fat Greek yogurt (191 g.)
- 1 can diced tomatoes with green chilis, such as Rotel (283 g.)
- 1 c. shredded Monterey Jack cheese (113 g.)
- chopped green onions or cilantro for optional garnish
*Many butchers will do this for you
Preheat oven to 350°F (175°C) and arrange four, 2-cup (473 ml.) oven-safe glass dishes on a baking sheet.
Season the diced chicken all over with salt, pepper, garlic powder, and cumin. Set aside.
To each container, add:
- 22.5 g. of rice
- 75 ml. of chicken broth
- 178 g. of chicken
- 28.25 g. of cream cheese
- 47.75 g. of Greek yogurt
- 70.75 g. diced tomatoes with green chilis
Stir each well to combine.
Top each bowl with 28 g. of shredded Monterey Jack cheese.
Bake for 50-60 minutes, or until the chicken and rice is fully cooked.
Garnish with optional chopped cilantro or green onions. Eat immediately or, allow to cool completely before covering and storing in the refrigerator.
Notes:
- Store refrigerated up to 5 days
- Reheat in the microwave for 2–3 minutes
- If you do not have individual oven-safe dishes, you can alternatively combine all ingredients in a 9×13-inch (22×33-cm.) baking dish and separate servings into meal prep containers after baking.
MFP: “FFC Creamy Salsa Chicken Bakes”
1 serving: 1 bowl (about 12.5 oz./354 g.)
431 calories
42P | 17F | 27C
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