Spaghetti Squash Spaghetti.


•1 squash cut in half.
•1\\4 lb. 90/10 ground beef.
•1 cup Newman's Own Tomato Basil sauce.
•6 oz. mozzarella cheese.


-Cut squash in half and bake open side up on 460° for 35-45 minutes.
-Bump oven down to 350°.
-Fluff with a fork to make sure it's coming up easily, appearing like spaghetti noodles. Remove seeds. Scrape edges until you have what looks like a bowl of spaghetti.
-Top each half evenly with beef, then sauce, then mozzarella cheese.


Bake an additional 15 minutes (until cheese is completely melted.


Serves 2.


C/23 F/26 P/36


Total calories per serving: 444
(and it's a HUGE serving. A serving of regular spaghetti this size would be 1,000+ calories.)

Let me set the scene for you. You've just started Keto and you're ready to jump ship because you realize you can't have pizza, and you're just looking for someone to give you one reason to stay.

Have no fear, that reason is here! This Keto pizza tastes almost like the real deal and what makes it even better is that you've probably got all the ingredients you need in your house already! You don't have to be on Keto to enjoy this much healthier rendition either!
Let's get this party started
Pre-heat oven to 400°
•4 eggs.
•1 cup mozzarella cheese.
•3 tablespoons red sauce.
•1 oz. diced onion.
•1 oz. cooked hamburger.


(You can use whatever toppings you want.)


-Mix 4 eggs with 6 oz. mozzarella cheese and pour the mixture on to a parchment paper lined baking tray. Bake for 15 minutes (until it looks like a crust).
-Bump oven up to 450°.
-Spread sauce, burger, & onion evenly and sprinkle remaining mozzarella cheese over top.
-Bake an additional 10 minutes on 450° or until cheese is melted.


Serves 6.


Macronutrients info:
C/2.4g F/12.2g P/14.5g


Calories per slice: 174

One of the tastiest lunch options you could ever eat on a Keto diet, but this dish is a great for any diet. With only 1 gram of carbs and packed with a whopping 24 grams of protein, you cannot go wrong with this dish. What makes it even better is you can batch make it and guilt free snack on it for a week!


Protein Packed Pink Salmon Egg Salad Lettuce Wrap. 👇
•3 5 oz. cans boneless, skinless pink salmon (wild caught, in water), drained.
•3 large hard boiled eggs, chopped.
•4 tbsp. vegan mayo.
•2 tbsp. spicy mustard
•1 large piece of lettuce.


Combine all ingredients in a medium sized bowl. Mix well. Store in fridge for up to a week. When preparing to eat, I like to drizzle a little extra spicy mustard and wrap mine in the lettuce like a wrap.


Serves 4 (1/2 cup portions).


Total calories per wrap: 242


Macronutrients:
C/1g F/16g P/24g

If you are struggling to stay on the Keto diet or any other healthy diet, for that matter, struggle no more.  Bake up this easy peasy, extremely tasty, low carb egg white breakfast casserole, throw it in the fridge, and chow down on a slice a day for the week!

With recipes like this, there is no reason to fall of the wagon.  How can it get any better than bacon, eggs, and sour cream?  It can't.

​Egg White Breakfast Casserole

Ingredients:
•9 oz. (18 tbsp. egg whites).  (I use AllWhites.)
•8 oz. sour cream. ( I use Daisy brand.)
•6 oz. shredded cheddar cheese. (I use Kraft brand.)
•1/4 lb. (6-7 slices) bacon, cooked & all but 2 pieces crumbled.
•1/2 cup broccoli, cooked & chopped.  I love to chop mine with my handy, dandy Pampered Chef Food Chopper.)
•1/2 tspn. salt.
•1/2 tspn. pepper.


-Grease an 8x8 round or square pan.
-Preheat oven 350°
-Blend eggs, sour cream, salt, & pepper.
-Layer 1/2 the cheese, then the crumbled bacon, then broccoli, then the rest of the shredded cheddar. Top with the remaining 2 pieces of bacon and pour egg + sour cream mixture over top of it all. Bake on 350° for 40 minutes.


Total calories per serving (serves 6): 259.


C/3 F/20 P/16  

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Hi!  My name is Liv.  Truth be told, fitness and nutrition is just my hobby (lifestyle).  In real life, I design and manufacture clothing and accessories.  Feel free to check our our Blue November women's line HERE and Liv & Co. children's line HERE.

So, so easy. If you failed at your meal planning for the day, have no fear. This protein packed yogurt bowl is here to save the day! The secret to this bowl is PB2. All the peanut butter without the calories and fat! I'm constantly looking for ways to make greek yogurt taste good without buying the blends that are packed with artificial flavors and added sugars.  This recipe does just that. 

All too often I find myself stuck in the kitchen, wasting money on countless online recipes that promise to taste good AND be healthy and turn out disappointed time and again.  Not this time.  Not in my kitchen, and not on my blog! I spend hours perfecting recipes and I won't post anything that I don't personally find to be flavorful and downright amazing. 

I'm obsessed with peanut butter.  Anyone else have this problem?  The craving usually attacks at night when I have zero self control.  Seriously, peanut butter can put on the pounds with a quickness if you aren't careful, which is why PB2 is a flipp'in game changer.  This is just 3 simple ingredients. Mix them together and you have lunch or a snack in under 5 minutes!

Ingredients:

-1/3 cup all natural, nonfat, Fage greek yogurt.
-1 tbspn. Nestle Toll House dark chocolate morsels, crushed.  (I like to use my Pampered Chef Food Chopper.)
-2 tbspn. PB2 mixed well with 1 tbspn. water.

Stir ingredients together & mix well. Enjoy!

P.S.  You can also sprinkle some chia seeds on this mixture for added nutrition.

​Check out the rest of our recipes HERE.

Follow on Instagram and Facebook.  Feel free to tag us in any recipes you make and/or let us know how yours turned out in the comments below!  

Hi!  My name is Liv.  Truth be told, fitness and nutrition is just my hobby (lifestyle).  In real life, I design and manufacture clothing and accessories.  Feel free to check our our Blue November women's line HERE and Liv & Co. children's line HERE.

The perfect treat for your high carb days!

​Healthy Chocolate Chip Muffins

• 2.5 cups oats, divided (1.5 + 1).
• 2 eggs.
• 3/4 cup milk.
• 2 tspn. vanilla extract.
• 1 cup all natural, unsweetened applesauce.
• 2 tspn. baking powder.
• 4 tbsp. unsweetened cocoa powder.
• 1/2 tspn. salt.
• 1 cup dark chocolate chips, divided (1/2 + 1/2).


Directions:
-Preheat oven to 350°.
-Grind 1.5 cups oats up in a food processor until they look like a flour consistency.
-Lightly beat eggs.
-Mix milk, vanilla, eggs, applesauce, baking powder, salt, & cocoa powder in with oat flour and blend together.
-Pour batter mixture into a large bowl.
-Stir 1/2 cup of dark chocolate morsels and remaining 1 cup oats (that weren't ground up) into the batter.
-Spray muffin liners with cooking spray to keep from sticking.
-Divide mixture evenly among 12 muffin liners.
- Sprinkle remaining chocolate morsels evenly atop muffins.

Bake for 30-35 minutes.

Freeze and reheat when desired. These will keep in a freezer for up to 2 months!

Carbs: 19
Fat: 7
Protein: 3
Total Calories: 138

​Check out the rest of our recipes HERE.

Follow on Instagram and Facebook.  Feel free to tag us in any recipes you make and/or let us know how yours turned out in the comments below!  

Hi!  My name is Liv.  Truth be told, fitness and nutrition is just my hobby (lifestyle).  In real life, I design and manufacture clothing and accessories.  Feel free to check our our Blue November women's line HERE and Liv & Co. children's line HERE.