I hope by now you realize this is not your typical “diet” food. We take real food, that you actually WANT to eat and just make it easier to fit into your nutrition plan! The macros on this full size sandwich (no that is not a slider bun people) are 
and it does not skimp on the classic pub food flavor!
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Cheesy Jalapeño Pretzel Dogs
(4 servings)
* 1 package of King’s Hawaiian Pretzel Hamburger Buns (4 buns)
* 2 Tbsps. unsweetened almond milk
* 2 Tbsps. nonfat plain Greek yogurt
* 1/2 tsp. dried mustard
* 1/2 tsp. onion powder
* 1/4 tsp. salt
* 1/8 tsp. pepper
* dash of hot sauce
* 4 slices fat free American cheese
* 1 (15 oz.) Turkey Kielbasa (smoked sausage)
* 1/4 c. French fried onions
* 16 slices of jalapeño (fresh or pickled, depending on taste)
reheat oven to 325°F. Spray a 9×9 baking dish with cooking oil and set aside.
Place the bottoms of the rolls in the baking pan. Set tops aside. Cut the sausage into 4 equal chunks. Cut each chunk in half lengthwise for a total of 8 pieces. In a small sauce pan over medium-low heat, warm the almond milk, yogurt, spices, hot sauce and cheese, stirring often just until the cheese is melted and well combined. Remove from heat. Layer 2 sausage pieces and cheese sauce evenly on the bottom of each of the rolls. Place top of the rolls on top. Cover with foil and bake for 20-30 minutes, or until sausage is warmed through. Remove foil and spray tops with cooking oil. Return to the oven for 5-10 minutes, or just until tops are toasted. Add fried onions and jalapeños under the tops of the buns, and serve
1 sandwich
452 Calories
28P | 17F | 43C
Pre-Logged in My Fitness Pal as:
“FFC Cheesy Jalapeño Pretzel Dogs”
*Printable, PDF versions of all of our BLT recipes (Breakfasts, Lunches and Treats) are compiled each quarter and available at www.fitfoodiechicks.com
Meet Ashley! We have been working with Ashley since March. Her goal was to drop some weight. We set her up with a custom Macro plan and helped her increase her daily physical activity with a custom step goal (5,000 steps/day…nothing outrageous).
Here are some of the things Ashley has said along her journey:
❝Lost weight even though I was on vacation!❞
❝
…. When I see the picture side-by-side I can definitely see it… You’re right, pictures really do tell all!!!❞
What you don’t know is there isn’t much of a difference in scale weight between the pictures. But it’s obvious she has lost body fat. And she’s not starving!
If you are only using the scale as a measurement of progress, you will sadly be very discouraged. Pictures really do tell a lot! Ashley is a perfect example.
There is not a one-size-fits-all approach out there. Ashley’s plan is customized to her (her lifestyle, age, goal, activity level, etc). Each week we check in with Ashley and adjust her plan according to not only how her body is responding, but also to how she is feeling! Fat loss doesn’t have to be miserable. You shouldn’t be starving and you definitely don’t have to give up the foods you love.
Hiring Fit Foodie Chicks as your virtual coach may be something you need. More info at www.fitfoodiechicks.com Click on Macro Coaching
Congrats Ashley!! We are so very proud and honored to be working with you!
Cool, crisp, tangy, salty and oh-so easy to make! This quick snack will fill you up but leave your calorie budget wide open! I’m such a snacker and this crunchy salad keeps me away from the box of Cheez-Its I could devour in one sitting! And once you have the dressing made up, you can just slice up new cucumbers and onions to throw in throughout the week for a fresh salad every time!
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Cucumber Salad
(2 servings)
* 1/2 c. rice vinegar
* 1/4 c. red wine vinegar
* 1/4 c. balsamic vinegar (in a pinch, you could use all one type of vinegar, just adjust measurements to equal 1 c. total)
* 1 tsp. sugar
* 2 tsps. dill pickle seasoning
* 1/8 tsp. pepper
* 3 slices of red onion (1/4-inch thick) separated into rings (about 2 oz.)
* 1 cucumber, cut into 1/4-inch-thick slices (about 13 oz.)
In a medium bowl, whisk together vinegar(s), sugar, dill pickle seasoning and pepper. Add onion and cucumber to the dressing and toss to coat well. Serve immediately, or cover tightly and refrigerate up to 3 days. Pickle flavor will intensify the longer it marinates.
1 serving: about 7.5 oz.
65 Calories
1P | 0F | 14C
Pre-Logged in My Fitness Pal as:
“FFC Cucumber Salad”
*Printable, PDF versions of all of our BLT recipes (Breakfasts, Lunches and Treats) are compiled each quarter and available at www.fitfoodiechicks.com
A classic retro dessert turned protein packed breakfast treat! These stacks feed a crowd and have the perfect amount of sweetness…no syrup needed!
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Sheet Pan Pineapple Upside Down Pancakes
(6 servings)
* 2 Tbsps. unsalted butter
* 1 c. zero calorie Brown sugar substitute, divided (such as Swerve Brown)
* 1 (20 oz.) can pineapple rings, in juice (9 slices)
* 9 maraschino cherries (no stems)
* 2 1/2 c. Kodiak Cakes Power Cakes Flapjack nad Waffle Mix
* 2 1/2 c. unsweetened almond milk
* 2 whole eggs
* 60g. Cake Batter flavored protein powder (or vanilla)
Place butter in a 12 X 16-inch half sheet pan (rimmed baking pan). Preheat oven to 350℉. Place pan with butter in oven for 3-5 minutes to melt butter. When butter is melted, remove from oven and spread melted butter evenly around bottom of the pan. Sprinkle brown sugar substitute evenly over butter. Place 9 pineapple rings in a single layer on top of the sugar and place 1 cherry in the middle of each ring. In a large mixing bowl, combine the Kodiak cakes mix, milk and eggs. Mix well. Gently mix in the protein powder until just incorporated. Do not over-mix. Pour batter over the pineapple slices. Bake 15-20 minutes or until a toothpick inserted into the center comes out clean. Cut into 12 equal pieces. and serve upside down.
1 serving: about 9 oz.
325 Calories
22P | 8F | 74C
Pre-Logged in My Fitness Pal as:
“FFC Sheetpan Pineapple Upside Down Cake Pancakes”
*Printable, PDF versions of all of our BLT recipes (Breakfasts, Lunches and Treats) are compiled each quarter and available at www.fitfoodiechicks.com