Grilled Cajun Salmon with Homemade Mango Salsa


This delicious clean eating meal is so tasty you’ll forget you’re eating healthy. It is also simple enough to be a great weeknight meal but impressive enough to be used as a date night meal. The salsa is mild with a tropical flavor instead of spicy which really compliments the Cajun spices encrusting the salmon.

-Three 4 oz. wild salmon filets
-1 Tbsp. of olive oil
-1 Tbsp. of Cajun Flavor God seasoning
-1/2 cup cherry tomatoes
-1/2 an avocado
-1 ripe mango
-1/4 of a red onion
-2 Tbsp. lime juice

-Mince red onion, cut mango into cubes, cut avocado into cubes and cut cherry tomatoes in half
-Put all the fruits and veggies into a medium bowl and add lime juice
-Season salmon fillets with Cajun Flavor God seasoning and 1 tsp. olive oil each
-Preheat grill for medium heat.
-Place salmon on the grill
-Cook salmon for about 6 minutes per side
-Once salmon is done add the homemade mango salsa

Macros Fat (g): Carb (g): Protein (g): Calories:
1 Salmon Filet with topping  28 18.6 25 428
All of the Topping  12.7 56 2 323
*Makes 3 salmon filets with topping, Serves 3*

Healthy Bacon Mac n Cheese

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This is some seriously addicting stuff. Cure your craving the smart way with my recipe!

-1/2 cup elbows
-1 ounce 2% milk cheddar
-1/4 cup fat free plain Greek yogurt
-2 slices turkey bacon
-Salt and pepper to taste

-Make pasta as stated on box
-Mix in cheese and yogurt and spices
-Heat in microwave for 30 seconds stir.
-Heat another 30 seconds if needed
-Fry up bacon and sprinkle it on top!
-Devour !

Macros Fat (g): Carb (g): Protein (g): Calories:
1 Bowl 10 44 29  382

*Makes 1 Serving*

Eggplant Pizzas (Low Carb)

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Who says pizza has no place in a healthy diet? Give into your pizza cravings with my eggplant pizza solution. This recipe is worth the wait. It makes an amazing side, snack or main course. Dig in and experience the power of pizza at 56 calories a “slice”!

-1 globe eggplant about 8 ounces and 9-10 inches long
-1 Tablespoon of salt, for drawing water out of eggplant
-2 plum tomatoes
-2 Tablespoons olive oil, for brushing eggplant before roasting
-2 teaspoons dried Italian seasoning, for sprinkling on eggplant
-10 large fresh basil leaves, cut
-2/3 cup shredded part-skim mozzarella
-1/8 cup (.5 oz.) fresh parmesan cheese grated

Sauce Ingredients:
-2 teaspoons extra-virgin olive oil
-3 large garlic cloves, very finely chopped
-1 can (14.5 oz.) good quality petite diced tomatoes with liquid
-1/2 teaspoon dried Italian seasoning blend
-1/4 teaspoon dried oregano


-Cut off the ends of the eggplant; then cut it into 3/4 inch thick slices
-Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt.
-Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid. (After the eggplant sits for 15 minutes, Preheat the oven to 375F/190C.)
-Make the sauce by heating 2 teaspoons olive oil and sauteing the chopped garlic just until it becomes fragrant not brown.
-Add the diced tomatoes, dried Italian seasoning, and dried oregano
-Simmer sauce on low until it’s thickened
-After 30 minutes, wipe the eggplant dry with paper towels
-Spray a roasting sheet with non-stick spray, lay eggplant slices on, brush the tops of the eggplant with the olive oil, and sprinkle with dried Italian seasoning.
-Roast the eggplant about 25 minutes at 375F/190C
-While the eggplant roasts, slice the fresh basil leaves, plum tomatoes and combine the grated Parmesan and shredded mozzarella.
-After 25 minutes remove eggplant from the oven and turn oven setting to broil.
-Spread a few tablespoons of sauce on the top of each eggplant slice, sprinkle with basil, fresh tomatoes and top with a generous amount of cheese.
-Put pizzas under the broiler for 6 minutes until the cheese is melted and slightly browned.
-Enjoy right out of the oven
Macros Fat (g): Carb (g): Protein (g): Calories:
1 Mini Pizza 4 3 2 56
4 Mini Pizzas 16 12 8 224
*Makes 12 Mini Pizzas, Serves 3-4*

Skinny Turkey Taco Casserole

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-1 lb lean ground turkey (I used 90% lean)
-16-oz can black beans
-4-oz cans diced green chilies
-14.5-oz can fire roasted diced tomatoes, drained of extra “juice”
-1 tbsp chili powder
-2 tsp ground cumin
-1 1/4 tsp salt
-1/4 tsp cayenne pepper
-3 medium sized wheat tortillas, cut into 1″ strips (I used Tomaro’s Low Carb)
-1/2 cup salsa, plus more for serving
-1 1/2 cups reduced fat Mexican blend cheese
-Sour cream/ or plain Greek yogurt for serving
-Sliced avocado for serving

-Spray a 8″ square casserole pan with nonstick cooking spray. Set aside. Preheat oven to 375 degrees.

-Spray a large skillet with nonstick cooking spray and place over medium high heat. Once hot, add the ground turkey. Brown turkey, breaking up the bits and pieces with a rubber spatula. When turkey has browned {but hasn’t quite cooked all the way}, add the chili powder, cumin, salt and cayenne pepper. Mix well.

-Add one can of the diced green chilies to the turkey, along with the fire roasted diced tomatoes. Stir well and continue to cook until turkey is completely done. Then, remove from heat.

-Spread a thin layer of ground turkey at the bottom of your casserole pan. Top with a layer of black beans, a heavy sprinkle of cheese and some of the tortilla strips. Repeat this process three times until all of the ground turkey has been used. After laying on your last four tortilla strips, spread the salsa over top along with remaining cheese.

-Place in the oven for 30 minutes. Cheese will be melted and bubbling. When casserole comes out of the oven, let sit for 20 minutes before slicing. Serve with sour cream/ Greek yogurt, hot sauce and sliced avocado!

Fat (g) Carb (g) Protein (g) Calories
1/4 Recipe 18 39 42 485
1/6 Recipe 12 26 28 323
Whole Recipe 72 156 167.5 1942
*this does not include the greek yogurt or avocado

Healthy&Crispy Sweet Potato Fries


 Macros Fat (g) Carb (g) Protein (g)
Half of sweet potato fries 7 53 6
All of sweet potato fries 14 107 13
1/4 of fries 3 26 3


  • 2 sweet potatoes
  • 1 tbsp olive oil (plus a little more for brushing the parchment paper)
  • 1 egg white (optional, but creates crispiness!)
  • 1/2 tbsp. Flavor God (Garlic Spice)
  • Black pepper to taste


  • Pre-heat oven to 450.
  • Put baking sheet in the oven to heat up by itself for 5-10 minutes this helps get them crispy
  • Cut sweet potatoes into thin sticks.
  • Whisk together egg white, olive oil, salt, pepper and garlic powder in a bowl. Put sliced potatoes in the bowl and coat well with the mixture.
  • Brush a piece of parchment paper (to cover baking sheet) with olive oil.
  • Line up potato slices on parchment paper & DO NOT let them touch to ensure crispiness.
  • Put the parchment paper on top of the already-hot baking sheet. Bake for 10 mins and then flip the fries over with a spatula and bake for another 10 minutes (or until desired crispiness is attained).
  • Enjoy fries immediately, for left overs heat fries up in the oven


Healthy Spicy Peanut Chicken


Do you LOVE PEANUTBUTTER? DO YOU LOVE CHICKEN? Like thai peanut chicken but think its too hard to make yourself??? Think again! Try my fat burning, protein filled, easy as pie recipe 🙂


MACRO BREAKDOWN (for 4 oz of chicken with peanut bake and sauce)
Fat: 13.7 g
Carb: 21.9
Protein: 24.6

Total Calories: 309
*to get total Calories in all of the chicken multiply 309*7 (there is 28 oz of chicken in my pack)


1.6 oz Water
1.6 oz Rice vinegar
1/4 cup Agave
1 teaspoon sriracha
2 garlic cloves minced
3 tbs all natural creamy peanut butter (I used trader joes)
1/2 tbsp cold water
1/2 tbsp cornstarch

For the Chicken:
-A taste of thai spicy thai peanut bake (inside there will be two silver packs, use both)
-Boneless chicken fillets (around 28oz total)
-Sauce created below

Sauce Directions:
-Combine 1.6 oz water, rice vinegar and the agave in a sauce pan on medium heat. Once at a light boil add the 1 tsp sriracha sauce.
-Combine the 1/2 tbsp cold water and corn starch and whisk it together with a fork add it to the sauce and watch it thicken, stirring occasionally.
-Add the garlic and let the sauce thicken and cook for 2 minutes, watching it closely so it doesnt burn.
-Add the peanut butter and remove from heat.
-Let the sauce cool for 5 minutes at least

Directions for Chicken:
-Preheat oven at 350 degrees Fahrenheit
-Grease a glass baking dish with pam
-Take both packets of peanut bake and empty them in the glass dish with pam
-Take Chicken out of pack
-Once the sauce you made is cooled dip each fillet of chicken into the sauce coating it completely then coat it in the peanut bake, it will stick to the chicken
-Make sure to evenly distribute the sauce and peanut bake among your chicken
-Cook in the glass dish for around 30 minutes
-Make sure you check the internal temperature of the largest thickest chicken at this time checking to see if the breast is at 165 degrees Fahrenheit or warmer.
-Let chicken cool for 10 minutes before eating
-Enjoy with veggies and rice (optional)

Enjoy!! Stay Shredded 😉