, ,

{Recipe} Healthy Breakfast Casserole

By Jill Jacobs

Healthy Breakfast Casserole is a Jacobs family favorite and my clients love it as well. It’s great for a crowd (think: company during the holidays), and it keeps well for a “fast food” breakfast at home. Just heat for a few seconds in the microwave, and you’re good to go!

#FitMom Tip #1: Center your meals around protein to keep your hunger in check. Shoot for 20 or more grams of protein at each meal and snack.

#FitMom Tip #2: Prepare recipes like this healthy breakfast casserole ahead of time to have easy protein source ready to grab in a pinch.

Healthy Breakfast Casserole

Ingredients:

  • 6 Whole Eggs
  • 2 cups 100% Liquid Egg Whites or 10 Egg Whites
  • 1/2 cup unsweetened almond milk
  • 3 cups chopped Spinach
  • 1/2 cup chopped Onions
  • 1/2 cup chopped Bell Peppers
  • 1 lb Turkey Sausage, Chopped Canadian Bacon, or ground 99% lean turkey breast
  • 12 Tbsp of shredded cheese (optional)

Note: You can add or take out ingredients to make it fit your needs and preferences. Use meat and veggies that your family will love.

Directions:

Preheat oven to 350*. Spray 9×13 pyrex dish with cooking spray. Saute’ onions and peppers with sausage in a saute’ pan w/ a little cooking spray. Pour mixture into 9×13 pan. Sprinkle chopped spinach on top. Combine whole eggs, egg whites, and almond milk. Beat until fluffy. Pour over sausage and vegetable mixture in the 9×13 dish. Top with black pepper, paprika, or any spice of your choosing. Bake 30-35 minutes until browned to your liking. Cut into 12 pieces. Top each serving with 1 Tbsp of shredded cheese if desired. Serve with a side of berries. Enjoy!

This is a great choice for re-heating on a busy morning… No need to run through a drive through when this is prepared in your refrigerator! 🙂

For more recipes, all you need to do is click HERE!

xo ~Jill

,

{Recipe} Zucchini Lasagna

By Jill Jacobs

Zucchini Lasagna is a dish that I began making about 2 years ago. It’s a huge hit at our house! Every time we make it, we can’t get enough of this lasagna!! I found several healthy versions of lasagna online and came up with the easiest possible way to make it. (I’m ALL ABOUT EASY when it comes to food!) I hope you enjoy it as much as my family has 🙂

A serving of zucchini lasagna with fresh zucchini and casserole dish in background.

Yummy!

Ingredients for Zucchini Lasagna:

  • 1 lb. lean meat of your choosing (ground beef, bison, turkey, chicken, or shredded chicken – I used extra-lean ground beef)
  • 1/2 – 1 medium onion diced (We like a lot of onion, so I used a whole onion)
  • 1-1.5  jars of spaghetti sauce (I used 1.5 jars of Ragu “no added sugar” tomato and basil because I like it SAUCY)
  • 3 large zucchini squashes sliced into 1/8-1/4″ slices, longways
  • 1 egg
  • 1.5 cups of low-fat cottage cheese
  • 1 cup shredded mozzarella cheese

Directions:

  • Preheat oven to 350*.
  • Spray a 9×13 (or larger) pyrex dish with non-stick cooking spray.
  • Bring a large pan of water to a boil. Boil zucchini “noodles” for 3-5 minutes, until tender. Set them aside to drain in a colander for 10 min. Blot them dry with a paper towel to allow as much water as possible to be removed.
  • Meanwhile, saute the diced onion with the ground meat. Drain.
  • Add spaghetti sauce to meat and onion mixture. Bring to a boil, then simmer around 5 min.
  • Mix the egg in with the cottage cheese until well incorporated.
  • Spoon a small amount of meat sauce on the bottom of the pyrex dish.
  • Add a layer of the zucchini “noodles” to the bottom.
  • Top the zucchini with the cottage cheese and egg mixture.
  • Layer with 1/2 the remaining meat sauce.
  • Continue with another layer of noodles, cottage cheese, and meat sauce.
  • Top with mozzarella cheese
  • Bake on 350* for 30-45 minutes. Take it out when it starts to bubble and the cheese begins to brown. Remove and cool for about 10 minutes.
  • I cut it into 12 slices of lasagna and ate 1-1 1/2 as a serving size.
  • Serve with a side salad for a yummy dinner!

Variations:

  • Vegetarian version – remove meat
  • Sprinkle with crushed red pepper (I can vouch for the deliciousness of this variation)
  • Sprinkle with a little parmesan cheese

Enjoy!

To be notified when new recipes are up on the site, sign up for my email newsletter below. You’ll get some really cool freebies for doing so!

xo -Jill

, ,

{Recipe} Pepperoni Meatza

Recently, David and I were craving pizza. Go figure!!! We pondered ways to substitute the crust for something more fat loss friendly than bread. I’ve never found a cauliflower crust recipe that worked great for me (please comment and share if you have one!), so we decided to try MEAT! 😉 Meatza was born!

Here is how our experiment turned out that Saturday afternoon…

Ingredients for Pepperoni Meatza “crust”:

  • 1 lb Lean ground turkey (We used extra lean – 99% fat-free)
  • 1 whole egg
  • 1 tsp garlic powder
  • 1 tsp oregano
  • a dash of salt
  • a dash of black pepper

Mix all of this in a bowl. Mash it into a circle on a pizza stone until it’s thin – similar to pizza dough. Bake at 350 degrees for 20 minutes. Remove from oven to top it with your favorite ingredients. Note: Up the oven temperature to 400 degrees while you add toppings.

meatza

Our Toppings:

  • 2/3 cup of pizza sauce (to keep it really simple, I used a jarred spaghetti sauce called Ragu Light – Tomato and Basil – No Sugar Added)
  • diced onions and bell pepper
  • mushrooms
  • Boar’s Head Turkey Pepperoni
  • sliced jalapenos
  • approximately 1/2 – 3/4 cup of shredded mozzarella cheese

Use any toppings YOU like… whatever floats your boat! Bake at 400 degrees for 10 minutes. Serve with a side salad. Enjoy! If you like it spicy, add some crushed red pepper on top…yummmmm.

meatza

Pepperoni “Meat”za

By the time this came out of the oven, David and I were famished from a full afternoon of working around the house. We thought for sure we could eat the WHOLE pizza. Think again! See the blue plate in the picture? That was my one and only serving. It was incredibly filling compared to traditional pie!

If you want to be able to pick it up to eat it, make sure to slice it into fairly small pieces as pictured. Otherwise, you will be eating it with a fork.

I know that if you try this recipe, you will NOT be disappointed. 🙂 Make sure to let me know if you make it, what toppings you chose and how you changed up the recipe to fit your needs!

Enjoy!

Jill

, , ,

TWENTY Delicious AND Healthy Snacks for a Lean Lifestyle

I’m often told by clients and readers that they struggle to eat more frequently. Many times, we wait until we’re famished before grabbing a bite and end up making an unhealthy choice. Eating frequently can ward off a bad decision or a binge. The typical problem I hear from people, however, is that they can’t think of decent, protein-filled healthy snacks to fill in between meals. Many simply get bored with eating the same things over and over and over again.

I get it! I’m totally the same way.

To help you out, I’ve put together this extensive list of TWENTY delicious snacks to mix things up a bit from day-to-day. I’m sure you can find a few things on the list to add to your snack rotation.

20 Delicious and Healthy Snacks for a Lean Lifestyle

 

  • Sliced turkey in romaine lettuce rollups with a little mustard
  • Sliced deli meat rolled with sliced avocado inside
  • High protein (low-fat/carb), unsweetened Greek plain yogurt (options: add cocoa and stevia, add PB2 and stevia, add a spoonful or 2 of canned pumpkin with cinnamon and stevia, add a trickle of trail mix, add 1/2 scoop protein powder, sweeten with stevia and add fresh berries on top)
  • Biotrust Protein Cookies

proteincookie

  • Hard boiled eggs and apple, pear, berries, or grapefruit
  • Krave Bars Seriously- the cookie dough AND baked apple pie are to die for!!
  • celery with almond or other nut butter
  • 1/4 cup nuts and an apple, pear, berries, or grapefruit

healthy snacks

  • Homemade protein bar
  • Protein shake – either with water only in a shaker bottle or blended with ice for a healthy “milk” shake
  • Can or packet of tuna or smoked salmon – mix in mustard with it with an apple or a hard boiled egg

healthy snacks

  • ANY left over meal (already cooked chicken, lean pork, other leftover meat)
  • Jerky
  • Keep a baggie of assorted raw veggies on hand for any time
  • Hard boiled egg stuffed with tuna – very filling!
  • Rotisserie chicken – fast food at the grocery store! Combine with some veggies or berries.
  • Baked egg muffins (microwave for a quick snack)
  • 3-6 boiled egg whites with 1/2 avocado slices, 1/2 cup of olive, or 1/4 cup raw nuts (add a 1/2 grapefruit as well if you desire)
  • 1/2 avocado and diced chicken with salsa made into guacamole chicken salad
  • Cottage cheese with apple, berries, pear, grapefruit, or 1/4 cup nuts

What would YOU add to this list? Let me know in the comments! We are all in this lifestyle thing together and can learn from each other!

xo -Jill

healthy snacks

Affiliate Disclosure: This post includes affiliate links. If you buy through the link, the price is still the exact same for you, but I make a small percentage for recommending the product. The opinions expressed in the post are my own and all products shown are those I have used and truly believe in. Thanks for supporting my blog!
,

My Top 10 Tips for Navigating Social Events and Eating Out Without Gaining a Single Pound

Today’s culture involves eating outside the home often. Whether it’s dinner out with friends on the weekend, attending a holiday party or wedding reception, or simply grabbing lunch on your lunch hour with co-workers, eating out is inevitable. This can be a stressful aspect of living a “lean and healthy lifestyle” but it doesn’t have to be!

Good news- Eating out doesn’t have to increase your waistline! There are many ways you can make eating out work for your goals. 🙂 I understand that it’s hard to let go of the control that we have when eating in where we know each and every ingredient, but if you follow just a few simple guidelines, your social life won’t have to suffer!

Here are my top 10 tips for navigating a social event and eating out without gaining a single pound:

 

  • Do your homework – When you know ahead of time where you will be eating, take a couple of minutes to check out the menu online. Most restaurants have their menu items listed out on their website. Walking in an establishment with a plan is the best offense.
  • Skip the freebies – Many restaurants bring out a complimentary loaf of bread with butter, chips and salsa, or the like. Say “No, thank you.” Ask your server to bring out raw veggies to munch on if you really need something before your entrée arrives. Don’t place unnecessary temptation right in front of you! If you’re in a situation where this isn’t possible, focus on chatting and socializing before your meal arrives.
  • Avoid drinking your calories – Ask for water to drink. If you want a little flavor, add lemon, lime, or even a squeeze of orange to your water. Avoid soda, booze, and other high-calorie drinks. They add up quickly! If you decide to have alcohol, limit yourself to 2 drinks and avoid starches and fats at that meal. Alcohol is best consumed with lean meat and fibrous veggies.
  • Choose lean meat – Almost every restaurant has an option for a lean cut of meat. It may be a grilled chicken breast, boiled shrimp, baked or broiled fish, or even sashimi if you’re feeling adventurous! Always steer clear of anything fried.

    This is a “chicken sandwich” – hold the bun, please.” 🙂

  • Be choosy with your side items – Instead of the normal baked potato, rice, or fries, order steamed broccoli, mixed veggies, roasted asparagus, a side salad, or grilled zucchini and squash. There are almost always healthy side items available.
  • Remember the rule: “Fat over carbs” – Examples of this strategy
    eating out

    When eating Thai food, I skip the rice.

    are guacamole salad over rice and beans, bacon and boiled egg on your salad over croutons and bread, meat with cheese over meat on a bun, grilled chicken salad over grilled chicken sandwich, and veggies sautéed in olive oil over a baked potato. If you’re attending a party and a meat and cheese tray and mini sandwich tray are both being served, choose the meat and cheese even though the meat on these trays tend to be higher in fat (i.e. salami).

  • Order all sauces on the side when you can – Sauces and dressings can completely ruin a fat-loss friendly meal turning it into a fat-storing meal. Ordering sauces and dressings on the side allow YOU to be in control of how much you eat, if any. When ordering salad dressing, the best choice would be an oil and vinegar based dressing.
  • Stick to entrées – Appetizers and desserts add extra calories and are rarely fat-loss friendly choices. When you do order an appetizer, choose something like shrimp cocktail. Desserts are best saved for off-plan, cheat meals.
  • Watch your portion sizes – Most restaurant portions are entirely too large for one person. Split your meal in half and take it home or share it with your friend.
  • Keep good company – It’s important to surround yourself with people who share your values in all aspects of life. When you eat out, take along a friend or your spouse who is supportive of your healthy lifestyle. With time and practice, it becomes easier to eat for your fat loss goals even when those around you order things that aren’t on your plan. When you begin trying to change your habits, however, it’s important to seek out support from like-minded friends or even a coach that can cheer you on and answer all of your questions about changing your habits and lifestyle (see the bottom of this post for my top recommendations for coaching services).

There you have it. My top 10 strategies that I personally use when eating out.

Many believe that lean, fit people prep all their food ahead of time, portion it out for the week, and never dine out or even eat enjoyable, flavorful food. That is simply not true. It’s definitely possible to eat out, socialize, and enjoy food while eating for fat loss!

Trust me… I LOVE food and love to eat. I enjoy EVERY bite I put in my mouth. 😀

Head over to my facebook page and let me know YOUR favorite fat-loss friendly restaurant or a rule of thumb you use to stay on track while eating out!

If you’re wanting information about coaching services that I recommend, here is my current top suggestion to help you reach your goals!


FASTer Way to Fat Loss 6 Week Boot Camp that Utilizes Carb Cycling and Intermittent Fasting – HIGHLY effective program!


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!