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Bridge Snack

New Kind of wrap

A New Kind of Wrap

A New Kind of Wrap

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

INGREDIENTS:

  • 1 Crepini Egg Thin
  • 1 Tablespoon Greek Whipped Cream Cheese
  • 1 Sliced Turkey breast
  • ¼ cup leftover veggies (I used last nights broccoli)

PREPARATION:

Smear the Egg thin with the cream cheese, layer the turkey and veggies, and roll!  They are protein, fat, and fiber, low calorie, and sure to keep you full!

 

For Journaling – 0g carb, 2g fiber

Originally posted 2020-02-17 17:10:58.

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!

BREAKFAST

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!

 

LUNCH

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

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.

DINNER

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.

Reeses Mousse

Protein Fluff

Protein Fluff

Love a Reese’s Peanut Butter cup but can’t stop at 1? Me too!  I want lots of bites.  For the same amount of calories, you get a huge bowl of a protein, fat, & fiber snack!

This is a lot of food, tastes delicious, and if you like crunch…I have a solution for that as well.

INGREDIENTS: (Serves 1)

  • 1 cup 0% Greek plain yogurt
  •  2 Tbsp PBFit or PB2 powdered peanutbutter
  • 1 Tbsp cocoa powder
  • ½ tsp vanilla
  • FIBER (you choose one: FiberOne cereal if you want crunch, Unflavored Fiber pouch, Zen Basil seeds, chia seed, cocoa nibs, goji berries)

PREPARATIONS:

Combine all together in a bowl.

Originally posted 2020-06-15 18:17:15.

Dill Dip

Ranch Yogurt Dip

Ranch Yogurt Dip

Hi, I’m Suzanne, and I love delicious dips!

I’m also born and raised in Michigan which means we think ranch is a condiment.

Very seldom will you find me just noshing on crudités or cut up vegetables, I’m usually looking for something to dip it in!

Since I love dips and ranch is a condiment… I want to share this with you.  The best thing is it does NOT taste healthy.  I’m all for finding foods that honor our intentions but also taste worthy of eating whether we’re trying for weight management or weight loss.

 

INGREDIENTS:

  • 1 3/4 cup full fat plain Greek yogurt
  • 1/4 cup mayo
  • 1 Tablespoon rice wine vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 Tablespoon green onion, finally chop
  • 1 Tablespoon minced parsley
  • ½  teaspoon dried dill
  • 1 teaspoon salt
  • Pepper to taste

PREPARATIONS:

  1. combine all ingredients in a bowl and mix well
  2. Cover and chill for two hours
  3. Enjoy!

 

PRO TIP:

This recipe is full of protein and fat and to make it a balanced CarpenterOne80 approved snack add your fiber like veggies, gluten-free pretzels, GG crackers high-fiber crackers, or toasted high fiber tortillas.

 

GG Crackers small

GG Crackers… Anyway You Like ‘Em

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.

They are a great high fiber/low net carb way to get your fiber up while keeping calories and carbs low.  I admit they are dry & bland. They are not like Doritos or a Cheez-It that you would eat for fun. These are functional and a great way to help you get your fiber number up. Pro tip:  you want to keep water close by when you are eating them. I have tried a lot of alternatives but this is the gold standard for high fiber, low net carb, low calorie. Again, not as delicious as a stand-alone but they are a great vehicle for foods like I have below.

 

  1. Greek Whipped Cream Cheese, raspberry, ZenBasil seeds (Lady Diana’s fav).
  2. Kite Hill cream cheese (dairy-free), salmon, & dill
  3. Rao’s Marinara, turkey pepperoni, & low-fat mozzarella
  4. Avocado, hard-boiled eggs, everything but the bagel seeds
  5. Peanut butter and banana and ZenBasil seeds
  6. Guacamole and turkey and red pepper flakes
  7. Chicken Salad
  8. Hummus, cucumber, tomato, & balsamic vinegar
  9. Scrambled eggs (top with feta if you can do dairy)

 

Have you tried GG’s yet? What’s your favorite combination?

Originally posted 2020-01-16 16:30:01.

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:

 

PROTEIN:

  • 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

DAIRY/NON-DAIRY:

  • 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

DRY/CANNED GOODS:

  • 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.

 

BREAKFAST:

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.

 

 

Kale-and-Coconut-Chicken-Salad-Recipe-2-2

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.

 

 

 

BRIDGE SNACK:

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.

 

 

DINNER and SIDES:

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.

 

 

Meatballs

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!

 

 

mashed-garlic-cauliflower

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.

Biscuits 2

Kid Approved PLAIN Biscuits 

Kid Approved PLAIN Biscuits 

*Use what you have. This will be the hardest part of this DELICIOUS recipe.  I had vanilla protein and pouches of unflavored fiber.  I was looking for a total of 1 cup of these ingredients combined.

 

INGREDIENTS (serves 6):

Yields 24 mini muffins/ 6 regular muffins

Dry:

  • 2/3 cup finely ground almond flour, sifted
  • 1 Cup of Protein Powder* and Powdered Unflavored fiber* (***** I used 1 cup measuring spoon, filled it with 2 scoops of protein powder (this was 20g of protein) PLUS 3 pouches of unflavored fiber (this totaled 30g fiber) to make a level cup
  • 1 1/2 tsp baking powder
  • 1/3 tsp fine salt

Wet:

  • ¼ cup nonfat Greek yogurt
  • 2 Tbsp MCT oil (or coconut oil)
  • 1 large whole egg
  • 1 large egg white

 

PREPARATIONS:

  1. Preheat the oven to 400° and spray a silicon mini muffin pan or regular size muffin pan
  2. Use a one-cup measuring cup and add 2 servings of protein powder (should be a little of ¾ full) and then add 3 pouches of unflavored fiber (to get an idea, my cup was level with the 3 pouches and this added 30g of fiber to the recipe).  Use what you have, I’ll show the brands I used below.
  3. After measuring protein and fiber, add it to a medium bowl with the remainder of the dry ingredients, stir to break up any lumps.
  4. In a second medium-size bowl, whisk together the wet ingredients.
  5. Combine the wet and dry ingredients and drop into the muffin tray
  6. Bake for 12-15 minutes or until golden

These are great to freeze for later.

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

 

Nutritional information

Each Regular muffin or 4 mini muffins: 124 calories, 7 g fat, 12 carb, 6 fiber, 6 net carb, 10g protein

*Use what you have. I use IDLIfe Protein Powder (grass-fed, soy-free, gluten-free) and AdvoCare Unflavored Fiber.

Originally posted 2020-03-16 15:02:11.