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Easy Eggs

Easy Eggs

This simple meal turned out so good I had to share. I  make this using it whatever is in the fridge. 1/2 red onion, 1 leek, and 1/2 zucchini. I chopped everything finely and sautéed the veggies in a little bit of EVOO. Then I cracked four eggs, sprinkled with oregano, sea salt, and chili flakes. Covered the skillet and cooked for about 5 minutes. Serve this over, low carb toast.


  • 4 Eggs
  • ½ Zucchini
  • 1 Leek
  • ½ Onion
  • 1 teaspoon Extra Virgin Olive Oil (or Avocado Oil)
  • ¼ teaspoon Oregano
  • Pink Sea Salt to taste
  • ¼ teaspoon Chili Flakes



  1. Chop everything finely and sauté the veggies in Olive Oil.
  2. Crack the eggs, top with spices of choice
  3. Cover and cook for 5 minutes.

Originally posted 2020-01-13 17:31:23.


Simple Breakfast Bowl

Simple Breakfast Bowl


Greek Yogurt ( Two Good was the brand I used)

⅓ Cup Bran Buds (Kellogs)

1 Tablespoon ZenBasil seeds

1 Tablespoon Fiber Syrup (Choczero or Sukrin)

Berries of choice (I used Strawberries)

Nutrition Facts:

⅓ Cup Bran Buds  11g fiber

1 Tablespoon Zenbasil seeds 7g fiber

1 Tablespoon Fiber Syrup 14g fiber

Berries of choice (I used Strawberries) 3g fiber


For Journaling 35g fiber, 17g net carb

Originally posted 2019-11-13 15:48:43.

Easter Table small

Easter- a fresh twist

Easter- a fresh twist

I hope whatever this Easter weekend brings you, that you have a wonderful one.

I spent some time coming up with our Easter brunch menu and thought I would share.  I took some familiar recipes and “healthied them up”.  They are favorites, taste delicious, and will leave you feeling full but not filled out.

Happy Easter!

Brunch Menu:

  • Egg Casserole
  • Strawberries
  • Strawberry Spinach Salad
  • Green Beans- restaurant-worthy
  • Cauliflower Mash
  • Roasted Chicken
  • Biscuits
  • Strawberry Shortcake
  • Mimosa
  • OJ (for the kids)

Easy Egg White BakeEasy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.


whole-chicken-in-crock-potCrock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!


Strawberry-Spinach-Salad-with-Champagne-Dressing_Landscape_74126801232-1024×683Strawberry Spinach Salad

This salad is a lighter version of an old favorite. To turn this into a meal, add grilled chicken, salmon, or shrimp.  Goat Cheese is also delicious with this.


String Beans in Tomato Sauce

A version of this dish can be found in several restaurants



The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

Biscuits 2Biscuits

Use these on the table with Brunch AND as the base for Dessert


strawberryshortcakeStrawberry Shortcake

This is a simple, delicious, family favorite that pleases even the finicky dessert eater


Orange-Strawberry-Mimosas_003Strawberry Mimosa’s

The Unicorn does exist Easter morning at our house: the kids eat candy for breakfast & cocktails begin at 9:00 am.




Copy of XO,

What are you cooking this year?

Originally posted 2020-04-06 15:15:12.

Easy Egg White Bake

Easy Egg White Bake

Easy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.


  • 1 Joseph’s pita
  • 9 oz. liquid egg whites
  • 1 whole egg
  • ⅛ tsp garlic powder
  • ¼ tsp dry mustard
  • ¼ tsp cumin
  • ¼ tsp salt and pepper (to taste)
  • ¼ cup grated Parmesan cheese
  • ½ cup diced bell pepper
  • Small handful chopped spinach
  • 4 tbsp diced canned green chiles (½ a 4oz can)
  • 4 oz chopped mushrooms
  • 3 slices bacon or ham (use what you have)


  1. Place one pita on the bottom of a casserole dish (mine is 5X7).  You could double or triple this recipe.
  2. In a mixing bowl, whisk egg whites, egg, veggies, chiles, chopped bacon, seasonings, and Parmesan.
  3. Pour over the pita in the casserole dish.  You can cover this with foil the night before and bake in the morning (this is what I do) or bake immediately.
  4. Bake 350° for 45-50 minutes until the middle is set.  If you use a larger pan, you may have to add extra time…say 30 minutes

Originally posted 2020-04-01 13:38:43.

Grocery Small_shopping list quarantine

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

(These are groceries and recipes that I am suggesting to my Clients)

Our goal is NOT to gain the “Quarantine15”.  Here is the hard part: TAKE THIS LIST TO THE STORE WITH YOU.  Here is the easy part: When you have these items, print some of the recipes and try them.

You have the same 24 hours in a day but your “job description” has suddenly changed, and if you are like me, you are home making a lot more meals.  Here is a SHORT and SIMPLE grocery list that supports some of the simple recipes I have included.  These items will help you prepare #one80eating approved meals that are based on protein, fat, and fiber.  They are kid-approved & will help you feel full without filling you out. Buy frozen veggies. They are flash-frozen at the peak of ripeness.  I am stocking my freezer with frozen, we eat the fresh fruits and veggies first, but since we are going longer between grocery trips, the frozen veggies are SAVING THE DAY!  I use frozen veggies when cooking.

Even if you don’t have weight to lose, these are healthy options to help maintain weight:



  • Eggs
  • Rotisserie Chicken
  • Boneless Skinless Chicken Breast
  • Chicken Sausage
  • Ground Turkey
  • Tofu (Silkened)
  • Sliced Deli Meat
  • Turkey Bacon
  • Turkey Pepperoni
  • Lean Grass-fed Ground Beef (90% or higher)
  • Steak
  • Beef or Turkey Jerky
  • Salmon
  • Tuna (canned in water, wild-caught)
  • Smoked Salmon


  • Unsweetened Almond Milk/Cashew Milk
  • Greek Whipped Cream Cheese
  • Low-Fat Mozzarella
  • Parmesan Cheese
  • Light Stringed Cheese
  • Two Good Yogurt

PRODUCE (Great source of FIBER!):

*Buy frozen veggies when possible. They are flash-frozen at the peak of freshness.  Cauliflower rice, broccoli rice, Brussels, berries, and broccoli & cauliflower florets are staples and a must in my freezer!

  • Artichoke
  • Asparagus
  • Basil
  • Berries (Strawberries, Raspberries, Blueberries)
  • Green beans/ Wax Beans
  • Beets
  • Brussels Sprouts
  • Cauliflower
  • Carrots
  • Celery
  • Cucumber
  • Fennel
  • Garlic
  • Kale
  • Lemon/Limes
  • Lettuce
  • Mushrooms
  • Onion
  • Peppers
  • Tomatoes
  • Spinach
  • Squash
  • Zucchini


  • Rao Pasta and/or Marinara Sauce
  • Chicken Broth
  • Coconut oil
  • Pesto
  • GG Crackers
  • PB Fit (powdered Peanut Butter)
  • Natural Peanut Butter/Almond Butter- watch portions!
  • Nuts & Seeds (almonds, pumpkin, pecans, cashews…)
  • Ole’ High Fiber Tortillas
  • Trader Joe’s Everything But The Bagel seasoning
  • Vinegar (balsamic, white wine, red wine)
  • Red Pepper Flakes
  • Paprika
  • Protein Powder
  • Unflavored Fiber
  • ZenBasil seeds
  • Whole Grain Mustard
  • All-Bran Bran Buds
  • Choc Zero Vanilla syrup and Maple Syrup (Sukrin is another high fiber syrup)

grocery cart small quarantine list

Here is the fun part, trying EASY new recipes.  PSA: If you have kids, have them help you. COOKING = MATH, you are teaching.



Waffles small

Belgian Waffles (yields 1 serving)

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often! These are a staple in our house.  Use what you have on hand!



Simple Breakfast Bowl

This is #kidapproved and a great breakfast or Bridge Snack




LUNCH: Soup, Salad, & More

Broc Soup Small

Creamy Broccoli Parmesan Soup

I make this soup with frozen veggies, it is FILLING, CREAMY, and HIGH FIBER!  This soup freezes beautifully.




Classic Kale Salad with Chicken

This recipe calls for hemp seeds, don’t have ‘em? No sweat, skip it or add seeds that you have and love.





GG Crackers small

GG Crackers… Anyway You Like ‘Em

It’s no secret from my insta stories that I love GG crackers!    I get tons of questions about these, like where to find them, why I eat them, and what to put on them.




Pesto Broc small

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

This is a dish that I am loving so much!  It is creamy, delicious and so satisfying.  You won’t miss the rice.




Pesto Broc w Turkey Zuc meatballs small

Zucchini Parmesan Meatballs

These are quick to make and great to freeze.  Cook once, eat often!

I have been known to serve these as a meal or appetizer



Cauliflower Casserole smallCauliflower Casserole- A healthy Option

Want something creamy, decadent, & delicious that is also light and healthy?  Look no further #kidapproved. This recipe can be made with broccoli instead of cauliflower if you prefer.




Mozzarella-Stuffed Meatballs

Oh, how we love these.  These do not disappoint!  If you are in the mood for meatloaf, this is a great recipe!




The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.


Suz Broc Rice smallBroccoli Rice

You may not know that this is a thing.  It is in the freezer section of the grocery.  It is so easy and delicious and a great source of fiber!  This is a fast and easy way to serve vegetables that your kids will love.



I hope this helps!  I wanted to keep it short but give you a great resource!

What recipe are you going to try first?

Copy of XO,

Originally posted 2020-03-31 17:58:38.

Pumpkin Bread

Pumpkin “BRAN” Bread

Pumpkin “BRAN” Bread


  • 1 ½ cup brown flaxseed meal (don’t be scared… you can buy Bob’s Mill brand or use pulverized GG crackers
  • 6 Tbsp Swerve Sweetener (or granulated erythritol)
  • ½ cup unflavoured protein powder (I used vanilla because it is what I had)
  • 2 tsp baking powder
  • ½ tsp baking soda
  • 1 ½ tsp ground cinnamon
  • 1 tsp ground ginger
  • ¼ tsp salt
  • 1 cup pumpkin pie puree (NOT pumpkin pie filling)
  • 3 large eggs
  • 1 tsp vanilla
  • 20 drops Stevia extract
  • ½ cup unsweetened almond milk (I used unsweetened cashew milk because it’s what I had)
  • ⅓ cup coconut oil, melted


  1. Preheat the oven to 325 degrees F and spray a bread pan with avocado oil.
  2. In a large bowl, whisk together the flaxseed meal, granulated Swerve, protein powder, baking powder, baking soda, spices, and salt.
  3. In a medium bowl, whisk together pumpkin puree, eggs, vanilla & Stevia.  Add to flaxseed mixture and stir to combine.
  4. Stir in almond milk, then melted coconut oil, until well combined.
  5. Divide batter among prepared muffin cups and bake 40-50 minutes or until set and a tester inserted in the center comes out clean.


Pumpkin Bread w Icing





  • 2 Tbsp Greek Whipped Cream Cheese
  • 2 tsp swerve confectioners sugar


Combine and spread on slice of bread. I would spread the icing on each individual slice rather than top the entire loaf with the icing, because it will turn the bread soggy.



Calories 133, carb 12.5g, fiber 4.7g, net carb 1.8 g, 6.5g protein, 9.3g fat

*nutrition facts do not include icing



Waffle Hearts

Belgian Waffles – High Fiber & Protein

Belgian Waffles – High Fiber & Protein

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often!

INGREDIENTS: (serves 1: yields 2 waffles)

  • 1 scoop Vanilla Protein Powder*
  • 2 unflavored Fiber pouches* (20g needed)
  • 3 whipped egg whites
  • 1 tsp. MCT oil
  • 1/3 cup plain 0% fat Greek yogurt
  • 1/2 tsp. baking powder
  • 1 tsp vanilla


  1. Whip egg whites first
  2. Let combined batter rest 2-5 minutes prior to pouring on the griddle. Spread ½ the batter to the edges.
  3. Bake on the highest setting.  May want to give it an extra minute.

If you make them, tag me so I can share! @carpenterone80

Nutrition Info:

29g Protein , 21 Fiber, 8 Net Carb, 275 Calories, 5g Fat

*Use what you have. I use IDLife Vanilla (not vanilla bean) Protein Powder (grass-fed, soy-free, gluten-free) and AdvoCare Unflavored Fiber. I am not sure how other brands will affect the recipe.

Originally posted 2020-02-17 14:44:31.

Currently Eating Loving

4 Things I am Currently Eating & Loving

4 Things I am Currently Eating & Loving

I know good things and I get a kick out of sharing them with others.  Food is no exception.

The grocery store is overcrowded with overwhelming choices.  If you are like me, you enter when you are hungry and pressed for time. My girlfriends fall into one of two categories when it comes to grocery shopping: #1. Love strolling grocery aisles and turning over labels, but that is a time luxury reserved for…almost never. #2. The grocery is a horrible place and anytime spent there is a time waster.

Which type of grocery shopper are you?

Either way, both types of friends grab basically the same food week after week.  You buy what is familiar, you buy foods that you know fit into recipes you commonly make, and you buy what you know your family will like.  I get it. The effort to be creative to think of protein, fat, and fiber foods combined with then FINDING those foods. Good grief.

Here’s the good news!  I found some delicious options!  Jot these down, print this email, or copy the “little recipes” into the notes section of your phone so you have them the next time you are at the store.  Getting the ingredients in the house is a huge accomplishment!


36714DE1-AB43-4A28-B489-62BDCE8FCD53Simple Breakfast Bowl 

I love this because it is protein, fat, and fiber.  I also love it because I can make it in 2 minutes and no cooking or dishes are required.   I have been known to use this in a pinch as an afternoon snack! This is a kid-approved breakfast and snack!



778a84ca-40f2-4a9f-b1d1-f16e74383e11Cauliflower crepes

I find these in the refrigerated deli section. They offer protein with no net carb.  I love these as an alternative to a salad wrap or tortilla wrap. They are delicious topped with a little cream cheese and turkey and rolled up. They are also delicious topped with scrambled eggs.


A New Kind of Wrap

This is such an easy (and quick) Lunch or Bridge Snack.  The trick is having the goods in the house.




ScrambledEggCrepiniEasy Eggs

I have been making scrambled eggs with leftover vegetables from dinner, and top with a pinch of Parmesan cheese.




Bridge Snack between 4:00-6:00 gives me the willpower to skip all after-dinner snacks!  Try it!

GG Crackers small4 GG crackers topped with Greek Whipped Cream Cheese, Sliced Turkey, and Everything But the Bagel Seasoning.  They are DRY (you need to acquire a taste for these) but a great base for fat and protein. You will burn more calories eating these than if you skipped them.

Bridge snack is so important for hunger and appetite control as I enter into the evening.  This ruins my dinner, stretches my stomach (signaling my brain that I am full) and gives me the control I need to choose a protein and vegetable dinner, in the right portions.


C4210358-FC9E-462B-ADC8-377382C789FBEasy BBQ Chicken and Broccoli Rice

This is a fast and DELICIOUS dinner that is family approved!

I would suggest that you double the recipe because the leftovers are incredible!

You will thank me for this one!


What is the hardest part of all these delicious meals that I am loving? Remembering this list of ingredients and buying them!  It’s a trip to “easy town eating” once you get these things in your house!


What are you loving right now?

Copy of XO,

Originally posted 2020-02-16 17:14:18.

Nice Cream

Nice Cream

Nice Cream

This could be the easiest frozen yogurt recipe, ever.  ( I also use this to make a thick and delicious pudding!)  Yes! You can have frozen yogurt or pudding for breakfast!


  • 1 serving Protein powder (mine is ½ cup) Use Vanilla or Chocolate depending on what you have
  • 2 Tbsp Psyllium Husk ( or *2 pouches unflavored fiber)
  • 2 Tbsp Cashew Milk (or almond milk)
  • ¾ Fage Nonfat Greek yogurt
  • 3 drops Liquid Stevia (optional)


Mix all the ingredients together in a bowl and freeze for 10 minutes.  That’s it!  You can put it in the fridge for 10 minutes and enjoy it like a pudding


  • 1 Tbsp. Lily’s Chocolate Chips
  • Sliced Strawberries
  • Raspberries
  • Sprinkles
  • 1 Tbsp Peanut Butter


Nutritional Information: (based off My Fitness pal, omitting toppings)

Calories 230, 1g fat, 32g carb, 29g fiber, 3 net carb, 24g protein

Originally posted 2020-06-08 16:03:02.