Recipes to Celebrate National Peach Month

July is National Peach Month and we are here for it!! We are so excited to dedicate an entire month to everyone’s favorite summertime fruit -- the humble peach. We hope you love this collection of recipes to celebrate National Peach Month!

Not to mention, there’s no better time to celebrate and share peach recipes than during our VIP Booty Challenge! Yes, that’s right! This month we also just happen to be completing a booty challenge in our VIP membership. Coincidence? I think not! 😉🍑

As we focus on glutes this month, it’s only right we share some delicious peachy recipes for you to enjoy all month (and summer!) long. All these recipes are simple, FASTer Way approved and perfect for summertime. 

Be sure to let us know if you make any of these recipes in the comments below! Don’t forget to tag us in all your pictures @FASTerWaytoFatLoss! 🍑

Maple Grilled Peaches with Cinnamon

(yields 4 servings)

INGREDIENTS

• 4 ripe peaches

• ¼ cup pure maple syrup

• Cinnamon to taste

DIRECTIONS

• PREHEAT grill to medium heat.

• CUT peaches in half, throw away pit.

• BRUSH the peach with maple syrup.

• PLACE peaches on the grill, cut side down.

• COOK for 2-3 minutes or until tender and peaches begin to caramelize. 

• COOL and ENJOY!

To spice it up even more, serve with this gluten-free/dairy-free crumble topping! 

INGREDIENTS

• ⅔ cup rolled oats (gluten-free)

• ½ cup almond flour

• ⅓ cup coconut sugar

• 1 teaspoon cinnamon

• 2 ½ tablespoons coconut oil, melted

• ½ teaspoon vanilla extract

DIRECTIONS

• PREHEAT oven to 350ºF.

• COMBINE all dry ingredients in medium bowl.

• MELT coconut oil. 

• ADD coconut oil and vanilla extract to dry ingredients.

• CRUMBLE mix onto small baking sheet. Bake 20-25 minutes or until golden brown.

• SERVE over peaches with non-dairy frozen topping of choice!

Fresh Peach Salsa

(yields 6-8 servings)

INGREDIENTS

• 1 lb peaches, diced

• 1 lb tomatoes, diced

• ½ bunch fresh cilantro, chopped 

• 1 medium red onion, finely chopped

• 1 medium bell pepper, finely chopped

• 1 jalapeno, deseeded and finely chopped

• Juice of half of a lime

• Sea salt and black pepper to taste

DIRECTIONS

• PREPARE and chop vegetables. 

• COMBINE all ingredients in bowl.

• SERVE with tortilla chips or on top of fish.

• ENJOY!

Peach Iced Tea

INGREDIENTS

• 6 black tea bags

• 3 peaches, sliced

• 5 cups hot water

• 2-5 teaspoons honey, maple syrup or stevia (depending on preference)

• 3 fresh mint sprigs

DIRECTIONS

• ADD peaches to bottom of a pitcher and smash with wooden spoon.

• ADD hot water, black tea bags, sweetener of choice, and mint sprigs to pitcher.

• MIX until well combined.

• COVER and STEEP in fridge until fully brewed.

Peach Mango Protein Smoothie

(yields one serving)

INGREDIENTS

• 1 cup frozen peaches

• ½ cup frozen mango

• 1 tbsp ground flax seed

• Handful baby spinach

• 2 tsp lemon juice

• 2 tbsp collagen peptides

• 1- 1½ cup coconut water

DIRECTIONS

• COMBINE all ingredients into blender and blend until smooth.

• ENJOY!

(Recipe courtesy of Certified Coach @sarahhaneyfitness)

Peaches ‘N “Cream”

(yields one serving)

INGREDIENTS

• 2 peaches

• 1 packet of stevia

• ⅓ cup unsweetened almond, coconut or oat milk creamer

DIRECTIONS

• SLICE peaches and remove skin.

• COMBINE all ingredients in small bowl.

• REFRIGERATE until cold and thickened. About 3 hours.

• ENJOY!

(Recipe courtesy of Certified Coach @reneecarls) 

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Fourth of July Recipe Roundup

Starting to gear up for Independence Day cookouts and BBQs? We are too!

We often get asked about how to stay on top of nutrition during holidays or celebrations. Between tables of food and endless drinks, the thought of staying on track can sometimes be overwhelming! 

Rest assured, there ARE ways to stay tight on your nutrition and still enjoy the cookout with your family. 

We are sharing a few of our favorite Fourth of July inspired recipes that are also FASTer Way- AND macro-friendly! We’re sharing recipes for the grill, side dishes, drinks, and dessert. YES - you can still enjoy dessert with the FASTer Way! 

You’re going to want to add these recipes to your weekend lineup!

Certified Coach @maganhendry is ready for Fourth of July!

Strawberry Poppyseed Salad

(yields 4 servings)

INGREDIENTS

2 cups chicken breast, cooked and cubed

8 cups romaine lettuce or mixed greens, chopped

2 cups strawberries

1 medium red onion, sliced thin

½ cup slivered almonds, toasted 

Clean Poppyseed Salad Dressing

(Yields 4 servings)

½ cup olive oil 

4 tsp honey

2 tsp apple cider vinegar 

2 tsp dijon mustard

2 tsp poppy seeds 

4 tsp fresh lemon juice 

Salt and pepper to taste

DIRECTIONS

• SLICE all ingredients and divide equally amongst four containers.

• For poppyseed dressing: COMBINE all ingredients into a jar with lid, shake to combine.

• POUR dressing over salad before serving.

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Steak Kabobs

(yields 4 servings)

INGREDIENTS

1 pound steak medallions

1 bell pepper, cut into 1” pieces

1 cup mushrooms

½ red onion, cut into 1” pieces

kabob skewers

DIRECTIONS

• HEAT grill to medium-high heat.

• DIVIDE ingredients evenly. 

• ADD ingredients to kabob skewers.

• PLACE kabobs on grill and cook until steak is cooked through and veggies are tender.

• ENJOY!

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IDEAS FROM OUR COMMUNITY:

Cucumber Salad

INGREDIENTS

4 mini cucumbers, sliced

1 ear corn, cut off the cob

1 handful grape tomatoes, cut in half

½ sweet onion, sliced thin

2 tsp raw apple cider vinegar 

Sea salt and black pepper to taste

DIRECTIONS

• PREPARE vegetables.

• SAUTÉ corn in large skillet on medium heat until crisp-tender. 

• COOL corn to room temperature.

• ADD all ingredients into bowl and combine.

• ENJOY!

**Recipe courtesy of Renee Carls, FASTer Way Certified Coach (@reneecarls)**

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Makeshift Banana Split

INGREDIENTS

Bananas, sliced down middle

Almond milk yogurt

Fresh berries

Almond butter

Gluten-free granola

**Recipe courtesy of Renee Song, FASTer Way Certified Coach (@reneesong)**

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Margamelon Mocktail

(yields 4 servings)

INGREDIENTS

5 cups cubed, frozen watermelon

½ cup fresh squeezed lime juice

2 tbs raw honey

Sea salt for glass rims

4 small watermelon slices

DIRECTIONS

• SALT your glass rim with a lime wedge and sea salt.

• BLEND the cubed watermelon, honey, and lime juice to your favorite margarita consistency.

• POUR mocktail into glass and garnish with watermelon slices!

• ENJOY!

**Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)**

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Orange Crush Mocktail

(yields 4 servings)

INGREDIENTS

2 cups orange juice (recommend high pulp for that crush feel)

¼ cup fresh squeezed lemon juice

½ cup sparkling water (no flavor)

4 orange slices

4 mint leaves

DIRECTIONS

• POUR the sparkling water, orange juice and lemon juice into a pitcher and stir.

• PREPARE your glasses with a fresh orange slice on the rim and ice.

• POUR mocktail into glasses and add mint leaves on top.

• ENJOY!

**Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)**

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Two Mythical Creatures Kids Recipes To Make This Weekend

Hey FASTer Way family! Have your kiddos been LOVING the FASTer Way Kids workouts? We sure have been loving all your videos of your kids crushing the workouts and having so much fun.

Our latest kids workout is Mythical Creatures. We’ve got the perfect afternoon line-up for you and your kids:

1. Complete FASTer Way Kids Mythical Creatures workout

2. Head to the kitchen to make Mythical Creature recipes

How perfect does that sound?! We’re sharing two easy and fun recipes, all inspired by the mythical and magical creatures featured in the workout! 

Whether your kiddo loves leprechauns or unicorns, they’re sure to love these fun and easy-to-make recipes. Be sure to tag us in all your photos @FASTerWaytoFatLoss and let us know which recipes you try! We can’t wait to see your masterpieces!

Over the Rainbow Fruit Platter

Ingredients:

Strawberries

Clementines

Pineapple

Green grapes

Blueberries

Directions:

1. Prepare fruit by slicing strawberries, clementines and pineapple.

2. Assemble fruit on a platter or cutting board in the shape of a rainbow in the following order: strawberries, clementines, pineapple, grapes and blueberries.

3. Serve as a snack for your kiddos and ENJOY!

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Magical Unicorn Fruit Smoothie (makes 2 smoothies)

For purple smoothie:

½ cup almond milk

Handful of frozen blueberries

1 small container blueberry yogurt of choice (can use plant-based yogurt like almond or coconut)

(Can add a few ice cubes if you’d like to make it thicker) 

For pink smoothie:

½ cup almond milk

Handful of frozen strawberries

1 small container strawberry yogurt of choice (can use plant-based yogurt like almond or coconut)

(Can add a few ice cubes if you’d like to make it thicker) 

Optional:

Dairy-free whipped topping (almond or coconut milk)

Sprinkles

Directions:

1. For each smoothie, add all ingredients in a blender. Mix until smooth. 

2. Pour into two glasses and alternate pouring between purple and pink smoothie to create swirl effect.

3. Top with your choice of whipped topping and sprinkles.

4. ENJOY!

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Orange Crush Mocktail

If you love cocktails but they don’t fit into your fitness goals, try a family-friendly cocktail! They’re delicious, easy on the macros, and help you stay in fat-burning mode by skipping the alcohol! You won’t even miss the alcohol once you try this Orange Crush Mocktail.

Did you know that alcohol can kick you out of fat-burning mode for up to 24 hours? It’s true! We get a lot of questions about alcohol and how it affects our bodies, so we’ve got a great post with tons of helpful information. Read all about Alcohol and the FASTer Way!

This delicious Orange Crush Mocktail will help you enjoy your celebrations while helping you stick to your goals. Give it a try and let us know how you like it! Tag on us social @fasterwaytofatloss.

Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)

Orange Crush Mocktail

4 Servings

INGREDIENTS

• 2 cups orange juice (recommend high pulp for that crush feel)

• ¼ cup fresh squeezed lemon juice

• ½ cup sparkling water (no flavor)

• 4 orange slices

• 4 mint leaves

DIRECTIONS

• POUR the sparkling water, orange juice and lemon juice into a pitcher and stir.

• PREPARE your glasses with a fresh orange slice on the rim and ice.

• POUR mocktail into glasses and add mint leaves on top.

• ENJOY!

For another tasty option, try this Margamelon Mocktail!

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Margamelon Mocktail

Mocktails are a great way to enjoy a celebration without throwing off your macros or shifting your body out of fat-burning mode. They’re fun to make, fun to drink, and fun for the whole family!

Many people want to know if alcohol is “okay” to drink while living the FASTer Way lifestyle, and we’ve got a whole post dedicated to helping you understand alcohol, how it works, and how it affects your goals. Read all about Alcohol and the FASTer Way!

If you love a good margarita but you want to keep burning fat, try this delicious Margamelon Mocktail!

Recipe courtesy of Bianca Oberhelman, FASTer Way Certified Coach (@tobeestrong)

Margamelon Mocktail

4 Servings

INGREDIENTS

• 5 cups cubed, frozen watermelon

• ½ cup fresh squeezed lime juice

• 2 tablespoons raw honey

• Sea salt for glass rims

• 4 small watermelon slices

DIRECTIONS

• SALT your glass rim with a lime wedge and sea salt.

• BLEND the cubed watermelon, honey, and lime juice to your favorite margarita consistency.

• POUR mocktail into glass and garnish with watermelon slices!

• ENJOY!

For another tasty mocktail option, try this Orange Crush Mocktail!

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3 Immune-Boosting Recipes to Keep You Healthy

By now you know the FASTer Way philosophy is about preventing disease, not just reacting to conditions in the world. It’s a lifestyle that includes exercising, giving your body plenty of rest and eating nutritious whole foods. While social distancing has helped curb the Coronavirus pandemic, we are still seeing how important it is to avoid pre-existing conditions like hypertension, Type 2 Diabetes and heart disease. Eating the right foods can keep your body in tip top shape and can actually boost your immune system.

If you’re worried about your immune system, you can add supplements or OTC vitamins. Or you can simply boost your immune system naturally with healthy recipes. Make sure you get plenty of vitamin C, E, A and D. You also want to get zinc, iron and folic acid.

These recipes are filled with vitamins, minerals and immune-boosting nutrients that will keep your gut healthy and your body capable of protecting itself.

Plant-Based Yogurt Parfait

Ingredients

• 1 cup almond or coconut milk yogurt

• ½ cup blueberries 

• 1/3 cup raspberries

• 1 Tbsp. chia seeds 

• 1/3 cup granola of choice 

Directions

1.      Add about 1/3 of the fruit to the bottom of your glass.

2.  Top the fruit with about ½ cup yogurt.

3.  Top the yogurt with about ½ of your granola

4.      Repeat until all ingredients are used

Simple Roasted Veggie Salad

Ingredients

Salad

• 3-4 cups mixed greens

• ½ cup sweet potatoes, roasted

• ½ cup broccoli, roasted

• ½ cup bell peppers, roasted

• 1 cup carrots, roasted

• ¼ cup pepitas 

Ginger Dressing

• 1/3 cup tahini

• 1 Tbsp rice vinegar

• 1 Tbsp apple cider vinegar

• 2 Tbsp water

• 1 Tbsp coconut aminos

• 1 Tbsp fresh ginger

• 1 tsp. sesame oil

• ½ tsp. salt/pepper

Directions

1.  Add Ginger Dressing ingredients, except for the water, in a medium mixing bowl and combine with whisk.

2.  Add water until dressing is thin and pourable. Add salt or coconut aminos to taste.

3.  Toss salad ingredients together.

Triple Berry Protein Smoothie

 Ingredients

• 6 oz. green tea as base

• 1 cup berries, fresh or frozen

• 2 scoops protein powder

• Ice

Directions

1.   Steep tea in boiling water until desired strength.

2.  Immediately refrigerate until tea is cool.

3.  Blend tea, berries and protein power together, adding ice as needed for texture and temperature.

4.  Enjoy!

Stay healthy, guys! And make sure to keep your healthy lifestyle going by signing up for our VIP Membership. It includes more helpful coaching, virtual workouts and meal plans. You can also get discounts to our FASTer Way Shop with clothes, gear and equipment to build the perfect home gym while in quarantine. 

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"Break-Fast" Bowl

Did you know that May is National Egg Month? Who would’ve thought!

To pay homage to the delicious, protein-packed little egg, we’re sharing a simple egg recipe from one of our amazing FASTer Way coaches, Renee Carls! (@reneecarls)

We love this recipe because it’s simple, quick, AND great to break your fast with on low-carb days! High in protein and high in healthy fats? Yes please! Not to mention, this recipe is extremely customizable and you can use whatever meats or veggies you have on hand. You know we love our bowl recipes here in the FASTer Way community, so this recipe fits right in!

Be sure to let us know how YOU make your “Break Fast Bowl” and tag us in your pictures on social media @FasterWaytoFatLoss. Thanks for sharing, Renee!

Ingredients:

Nonstick cooking spray

Yellow bell pepper, chopped

Green onion, chopped (save green tops for garnish)

2 eggs, whole

2 egg whites 

Bacon or ham, cooked and cut into small pieces

For Garnish:

Avocado, cut into cubes tossed in fresh lime juice

Grape tomatoes, cut into halves

Green onion

Salt and pepper to taste

Directions:

• Heat medium-size skillet over medium heat

• Spray skillet with nonstick cooking spray

• Whisk eggs and egg whites together in a bowl. Set aside.

• To pan, add yellow bell pepper and green onion. Saute until soft.

• After veggies are soft, add egg mixture to skillet over the veggies. Cook to your preference.

• While eggs are cooking, prepare garnishes. Cut avocado, tomatoes, green onions, cook bacon or ham and chop into pieces.

• Top with salt and pepper to taste and ENJOY!

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Meat-Free Recipes During a Meat Shortage

The impact of the COVID-19 outbreak is still being felt even as we are slowly easing restrictions. Restaurants and bars will be opening soon, but that doesn’t mean the food supply will be back to normal.

Two of the largest meat producers in the United States have shut down, meaning we could soon be facing a meat shortage as we saw in the paper aisle of grocery stores. The government is signing an order to keep many of the meat producers open, but with so much uncertainty, the time to prepare is now. Meat is a great source of iron, protein, B-complex vitamins, and magnesium (which is linked to reduced stress). But there are many other ways to get these nutrients if you look for them.

Many of our tasty recipes are packed with protein-rich meat, but there are other tasty recipes in our meal guides for FASTer Way members and VIP members. They are carefully designed to go with our workout plans and help you burn fat.

If you’re not a member, check these recipes out below and sign up to become part of our community! There are plenty more where these came from.

CITRUS LIME TOFU SALAD

6 SERVINGS | PREP 20 MINUTES | TOTAL 90 MINUTES

*MARINATE TOFU AHEAD OF TIME

MACROS 

carbs - 31g | fiber - 8g | fat - 38g | protein - 20g

INGREDIENTS

·        2 cups mixed greens

·        1 tablespoon pumpkin seeds

·        Roasted Tofu:

·        2 (14-ounce) packages extra-firm, water-packed tofu, drained

·        ⅔ cup of gluten-free soy sauce

·        ⅔ cup lime juice

·        6 tablespoons toasted sesame oil

Roasted Vegetables: 

·        3 cups cubed butternut squash (1-inch pieces)

·        3 tablespoons extra virgin olive oil, divided

·        4 cups broccoli florets

·        2 red bell peppers, cut into squares

·        1 large red onion, cut into bite-size chunks

·        2 teaspoons Italian seasoning

·        1 teaspoon coarse kosher salt

·        ¼ teaspoon pepper

·        1 tablespoon balsamic vinegar

Citrus-Lime Vinaigrette:

·        ¼ cup olive oil

·        ¼ cup lime juice

·        ¼ cup of orange juice

·        2 teaspoons minced fresh jalapeño pepper

·        ¼ cup chopped fresh cilantro

·        ¼ teaspoon salt

·        ⅛ teaspoon ground black pepper

INSTRUCTIONS

Roasted Tofu:

1.      PAT tofu dry and cut into ½–¾-inch cubes. Combine soy sauce, lime juice, and oil in a medium bowl or large sealable plastic bag. Add the tofu and gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice. 

2.      PREHEAT oven to 450°F. 

3.      REMOVE tofu from marinade with a slotted spoon (discard marinade). Spread out on 2 large baking sheets, making sure the pieces are not touching. 

4.      ROAST, gently turning halfway through, until golden brown, about 20 minutes. 

Roasted Vegetables:

1.      PREHEAT oven to 425°F.

2.      TOSS squash and 1 tablespoon oil in a large bowl. Spread out on a baking sheet. Roast for 10 minutes.

3.      MEANWHILE, toss broccoli, bell peppers, onion, Italian seasoning, salt, and pepper in the bowl until the vegetables are evenly coated.

4.      ADD squash to vegetables in the bowl. Toss to combine. Spread the vegetables out on 2 baking sheets, dividing evenly. Roast, stirring once or twice until vegetables are tender and browned in spots, 17–20 minutes. 

5.      DRIZZLE with vinegar.

6.      Citrus-Lime Vinaigrette:

7.      COMBINE all dressing ingredients in a screw-top jar. Cover and shake well.

8.      For entire Salad:

9.      ARRANGE greens, veggies, tofu, and pumpkin seeds in a 6-cup sealable container or bowl. 

10.   DRIZZLE vinaigrette over salad just before serving.

11.   MAKE AHEAD: refrigerate salad and dressing separately for up to 5 days. Add dressing just before serving.

12.   ENJOY!

AVOCADO EGG SALAD

4 SERVINGS | 5 MINUTES

MACROS

carbs - 10g | fiber - 6g | fat - 22g | protein - 15g

INGREDIENTS

·        2 cups arugula

·        8 hard-boiled eggs

·        2 avocados, pit, and skin removed

·        1½ tablespoons lemon juice

·        ⅓ cup chopped onion 

·        ½ teaspoon salt

·        black pepper, to taste

INSTRUCTIONS

1.      ADD all ingredients (except arugula) to a bowl and mash. 

2.      STIR to combine.

3.      SERVE on top of arugula.

4.      ENJOY!

EGG WHITE BITES

6 SERVINGS (2 muffins) | 25 MINUTES

MACROS

carbs - 5g | fiber - 1g | fat - 0g | protein - 9g

INGREDIENTS

·        16-ounce container egg whites

·        2 bell peppers, chopped

·        1 cup spinach, chopped

·        Salt and pepper (to taste)

INSTRUCTIONS

1.      PREHEAT oven to 350°F.

2.      GREASE muffin pan with nonstick cooking spray.

3.      WHISK egg whites, peppers, spinach, and salt and pepper in a large bowl. 

4.      POUR mixture into muffin pan.

5.      BAKE for 15–17 minutes or until the eggs are set.

6.      ENJOY!

EGGS OVER EASY WITH SPINACH AND CHOPPED VEGETABLES

1 SERVING | 5 MINUTES

MACROS

carbs - 17g | fiber - 11g | fat - 42g | protein - 17g

INGREDIENTS

·        2 large eggs

·        2 tablespoons chopped onion

·        ¼ jalapeño pepper, finely chopped (optional)

·        1 cup chopped spinach

·        1 tablespoon chopped green or black olives

·        2 teaspoons extra virgin olive oil

·        Salt, pepper, red pepper flakes and/or other seasonings of choice

·        Toppings (optional, not included in macros):

·        Avocado slices or salsa (for topping)

·        Chopped mushrooms 

·        Minced garlic

·        Chopped bell peppers

·        Sliced green onions

·        Chopped chives or parsley 

INSTRUCTIONS

1.      HEAT olive oil in a skillet over medium heat. Add veggies to skillet and cook for 3 minutes, or until veggies are soft and onions are fragrant. Create two holes in the center of the veggies and crack an egg into each hole. 

2.      COVER with a lid or baking sheet and let sit for 4–5 minutes, or until egg whites are cooked through. 

3.      SPRINKLE seasonings evenly over top. 

4.      TOP with avocado slices or salsa (both optional) and serve warm. 

5.      ENJOY!

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THE ULTIMATE GUIDE TO BUILDING A MACRO-FRIENDLY BOWL

Isn’t everything better in a bowl? We think so too!

Bowls are the perfect way to make sure you're getting in those carbs, protein AND healthy fats. Not to mention, they’re easy to throw together and a great way to use leftovers or veggies before they go bad! 

If you’re short on ideas or ingredients, you can never go wrong with making a big, nutrient-packed bowl to get all those macros in for the day! 

We’re sharing the ULTIMATE GUIDE to making delicious, FASTer Way-approved bowls that are good for you (and taste good, too!). Use this list as a guide for ideas and inspiration as you create your macro-friendly bowl!

We made our bowl with brown rice, baked chicken breast, sauteed kale, cherry tomatoes, cucumbers, shredded carrots, roasted corn and sliced avocado. We topped it with coconut aminos, sea salt and black pepper. Now it’s your turn! How will you make your bowl?!

Base

Regular Macro:

• Brown rice

• Quinoa

Low Carb:

• Cauliflower rice (1 cup serving only has 3 grams net carbs!)

• Roasted veggies

Protein

When picking a protein, do a little fridge/freezer inventory and take stock of what you already have! One of the many benefits of bowls is being able to use what you have readily available. Is there leftover steak from last night’s dinner? Or some frozen chicken breast at the bottom of the freezer? Both work great!

• Chicken breast (baked, grilled, shredded, leftover, frozen, anything works!)

• Chicken thighs

• Shrimp

• Steak (high protein and high fat -- great for low-carb day!)

• Salmon (another great option for low-carb day!)

• Black beans (great vegan/vegetarian option!)

• Chickpeas (vegan/vegetarian)
  

Greens

You can never go wrong starting your macro-friendly bowl with a big pile of leafy greens. You can also add a few handfuls of greens on top of brown rice or quinoa! Greens are full of antioxidants and are a great source of fiber -- the perfect addition to any bowl!

• Kale, sauteed or roasted

• Spinach, fresh or sauteed

• Mixed greens, fresh

Veggies

This is the fun part! You can really customize your bowl however you like with a variety of available vegetables. You can also mix it up and prepare your vegetables in different ways. You can leave some fresh, sautee them in a pan, or roast them in the oven!

• Sweet potatoes, roasted

• Broccoli, roasted or steamed

• Bell peppers

• Snap peas

• Carrots (try including fresh shredded carrots!)

• Corn, roasted or fresh

• Red onion, sauteed 

• Cucumber, chopped 

• Baby tomatoes, halved

Toppings

Topping your bowl is like putting the cherry on top! The best part is, you can be as creative or as simple as you want! The options are truly endless!

• Hummus

• Coconut aminos

• Sea salt + black pepper 

• Everything But The Bagel Seasoning

• Fresh herbs- try cilantro, dill, basil or parsley!

• Fresh sprouts- broccoli or bean sprouts

• Green onion

Healthy Fats

Adding healthy fats to your bowls is a great way to boost up your fat gram goal when you’re needing a little extra to hit those macros!

• Avocado

• Drizzle of avocado oil 

• Seeds/ Nuts 

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No-Bake Snacks to Make with Your Kids

We’re always on the lookout for simple, creative recipes to make with our kiddos.

If you’re looking for a quick midday snack or fun weekend activity, give these recipes a try! The recipes we’re sharing are made with pantry and fridge staples, require no baking and can easily be swapped out for what you may have available! It is fun for kids and stress-free for parents (talk about a win-win)!

Be sure to let us know if you try any of these recipes and tag us in your social media posts @FasterWaytoFatLoss. We know your kids (and you!) are going to love them! We love seeing you in the kitchen with your little ones!

Apple Donuts

Who says donuts can’t be healthy! These sweet, hand-held tasty treats are sure to be a hit with little ones. Your kiddos can choose their own toppings and make dozens of yummy combinations!

Apples

Yogurt of choice 

Peanut Butter

Optional Toppings 

Chopped Fruit

Chocolate Chips

Dried Fruit

Shredded Coconut

Granola

Directions

1. Slice apples into thin rings and remove core

2. Spread yogurt or peanut butter on one side of the apple

3. Top with desired toppings

4. ENJOY!

BUILD YOUR OWN KIDS GRAZING BOARD 

Charcuterie boards are all the rave these days. Why not make a kid-friendly one for our kiddos to enjoy? We’re sharing two different options for you. What you’ll need, how to assemble and ingredient inspiration! These boards would be great to enjoy on a family movie night or as an afternoon snack for all your kiddos to share!

What You’ll Need:

Cutting board or platter

Bowls

Sweet and Salty Grazing Board Ideas

Apple slices

Banana pieces

Grapes

Peanut butter

Pretzels

Chocolate chips

Yogurt covered raisins

Popcorn

Strawberries

Banana chips

Dried fruit

Protein-Packed Grazing Board Ideas

Hard boiled eggs

Turkey slices

Cheese sticks

Carrot sticks

Celery sticks

Hummus

Peanut butter

Turkey jerky

Pretzel chips

Directions:

1. Prepare all ingredients for the board by cutting larger items into smaller pieces.

2. Place small items or dips into bowls

3. Arrange larger ingredients and bowls onto the serving platter.

4. Fill the remaining space as desired (remember, this doesn’t have to be perfect!)

5. Enjoy!

Healthier Peanut Butter Cups (Makes about 12 PB cups in mini muffin tin)

A sweet treat with just four simple ingredients? Yes please! Say no to all those crazy chemicals in your kid’s peanut butter cups. You can create your own AND control the ingredients in them! These little treats are simple, yummy, and store well in the fridge or freezer.

1 cup chocolate chips, melted

½ cup peanut butter (creamy or crunchy)

½ tablespoon coconut flour

½ tablespoon maple syrup

Directions:

1. In a small bowl, combine peanut butter, coconut flour and maple syrup. Set aside.

2. In a microwave safe bowl, melt chocolate chips in the microwave on low, in 30 second intervals, taking care to not overheat. Repeat and stir until fully melted.

3. Line mini muffin tin with muffin liners. (Regular size muffin tins would work too!)

4. Spoon an equal amount of melted chocolate onto the bottom of each muffin tin, using approximately half of the full amount of chocolate.

5. Spoon an equal amount of peanut butter mixture into the middle of each muffin tin.

6. Top each muffin tin with remaining melted chocolate. 

7. Put into the freezer for 10 minutes or until chocolate is set.

8. ENJOY!

Banana Boats

These little snacks are sure to satisfy your kiddo’s sweet tooth! With just two base ingredients, this snack is easy enough to make any time of day. Your kids will love topping their banana boat with the ingredients of their choice!

Bananas

Peanut butter

Optional Ingredients for Topping

Chocolate chips

Strawberries

Blueberries

Raisins

Granola

Directions:

1. Slice bananas down the center. Arrange onto a plate or platter with the cut side facing up.

2. Spread peanut butter down center of banana

3. Add desired toppings and enjoy!

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HEALTHY + FUN RECIPES YOUR KIDS WILL LOVE

Since we have all been home more than usual lately, we’re looking for creative and simple ways to keep our kiddos active and engaged. 

Parents, do you need something to add to your child’s daily rotation of playing outside, homework, crafts, and screen time? Look no further! We’ve got your back with easy and healthy kid-friendly recipes for you to create with your kiddos!

Parents, do you need something to add to your child’s daily rotation of playing outside, homework, crafts, and screen time? Look no further! We’ve got your back with easy and healthy kid-friendly recipes for you to create with your kiddos! 

We LOVED seeing your pictures and videos trying our last batch of kid recipes. Your little chefs did a great job helping out in the kitchen - and they are pretty cute too!

Now, grab your apron and a few mixing bowls because it’s time for some kitchen FUN! Be sure to tag @FASTerWaytoFatLoss in all your pictures and videos trying these new recipes! 

Rice Cake Critters

These little healthy critters are a perfect mix of fun for kids and simple for parents! 

• Rice cakes

• Peanut Butter

• Strawberries, sliced 

• Bananas, sliced

• Blueberries

• Chocolate chips

• Slivered almonds 

Directions

1. Arrange rice cakes in a single layer on a plate or serving dish.

2. Spread peanut butter on top of rice cakes.

3. Assemble fruit on top of rice cakes to create owl, bear, kitty, and pig faces!

Oatmeal Balls 4 Ways (Makes total of 12-15 oatmeal balls)

These small snacks, packed with whole-food ingredients, are sure to be a hit with your little ones! 

Ingredients for base

1.5 cups rolled oats

⅓ cup plus 1 tablespoon peanut butter 

¼ cup maple syrup (can reduce amount if preferred less sweet)

Pinch of sea salt

Ingredients for specialty flavors:

Double Chocolate Chip

½ teaspoon cocoa powder

1 tablespoon chocolate chips

Banana Bread

¼ medium-size ripe banana, mashed

1 tablespoon extra oats

⅛ teaspoon cinnamon 

1 teaspoon walnuts or pecans, chopped finely

Snickerdoodle

¼ teaspoon cinnamon 

⅛ teaspoon vanilla extract

For coating: 1 teaspoon coconut sugar + ½ teaspoon cinnamon

Peanut Butter + Jelly

½ teaspoon peanut butter (additional to base)

⅛ teaspoon fruit jam (for each ball)

Directions:

1. In a large bowl, combine all base ingredients and set aside.

2. Divide base equally between four bowls.

3. Add additional ingredients for specialty flavors to each bowl (see below).

4. Roll into balls and allow to set in the fridge for 15 minutes.

5. ENJOY!

• For double chocolate chip: Add ½ teaspoon cocoa powder, 1 tablespoon chocolate chips. Mix until fully combined.

• For banana bread: Add mashed banana, 1 tablespoon oats, ⅛ teaspoon cinnamon, 1 teaspoon chopped nuts.

• For snickerdoodle: Add ¼ teaspoon cinnamon and ⅛ teaspoon vanilla extract. Combine remaining ½ tsp cinnamon and 1 teaspoon of coconut sugar in a small bowl. Roll oatmeal balls in cinnamon sugar mixture.

• For peanut butter and jelly: Add ½ teaspoon of peanut butter and stir. Scoop out oatmeal ball and flatten in your hand. Add ⅛ teaspoon fruit jam* in the center of the mixture and roll into a ball. *Option: substitute 1 teaspoon of chopped dried fruit for fruit jam

Vegan “Ice Cream Cone” Waffles (Makes 4 full waffles or 16 “cones”)

Your kiddos will love starting off their day with this fun treat! These vegan waffles are flourless, contain no added refined sugar, AND are in the shape of an ice cream cone (what kid wouldn’t love that?!)

Dry ingredients

2 cups oat flour (make your own by blending dry oats in a food processor or blender!)

2 teaspoons baking powder 

½ teaspoon baking soda

Pinch of salt

½ teaspoon cinnamon

Wet ingredients

1 cup unsweetened almond milk

1 medium mashed banana 

2 ½ tablespoons maple syrup

1 teaspoon vanilla extract 

For “ice cream cone” waffle shape

Sprinkles

Raspberry or strawberry to top “cone”

Directions:

1. Preheat waffle iron to medium-high heat.

2. In large bowl, combine dry ingredients and set aside.

3. Combine wet ingredients.

4. Slowly incorporate wet ingredients into dry ingredients and stir until just combined.

5. Spray waffle iron with non-stick spray and pour batter into hot iron.

6. Cook 3-4 minutes OR until fully cooked through.

7. Let cool on wire rack.

8. To make ice cream cone shape: Cut cooled waffles into long triangles. Set on plate and arrange sliced bananas on top of the waffle to look like ice cream. Add a few sprinkles on top of banana and top with raspberry. 

Turkey Pinwheels (Makes about 6-7 pinwheels per tortilla)

Quick, easy, AND healthy? YES PLEASE! Deli turkey can easily be swapped for other meats such as ham or chicken; and toppings are easily customizable to your child’s liking!

• Whole wheat wrap or flatbread

• Deli turkey (or deli meat of choice)

• Hummus

• Yellow mustard

• Lettuce 

• Salt and pepper to taste

Directions:

1. Spread hummus and mustard on tortilla or flatbread.

2. Add turkey, lettuce, salt and pepper.

3. Tightly roll tortilla/flatbread up.

4. Slice into equal pieces and ENJOY!

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3 Gluten-Free Bread Recipes You Can Make at Home

If you’re new to the FASTer Way, we promote gluten-free and dairy-free foods in our meal plans and guides. We do this because those foods have been shown to cause inflammation in the body and prevent you from seeing the results you want.

We have several resources explaining why we encourage eliminating dairy from your diet.

Many clients notice a BIG difference after just two weeks of removing these foods from their diet. They find that bloating is reduced or eliminated, digestion improves and more!

So does that mean there’s no place for bread? No! As long as it’s gluten-free. If you’re looking for something to whip up at home that is both FASTer Way approved and delicious, try these 3 tasty recipes for sandwiches, snacks and sides!

OVEN-BAKED ROSEMARY POPOVERS (GLUTEN-FREE + DAIRY-FREE)

INGREDIENTS

• 1 ¼ cup of rice milk

• 2 Tbsp oil

• 5 large eggs

• ¼ cup xanthan gum

• ½ tsp. salt

• 1 cup all-purpose gluten-free flour

•  4 Tbsp chopped fresh rosemary

DIRECTIONS

1.      Preheat your oven to 400°F. Line two 12-cup muffin pans with parchment paper or spray with gluten-free cooking spray and set up middle rack.

2.      In a large bowl whisk eggs, oil and rice milk.

3.      In a separate bowl, whisk gluten-free flour xanthan gum and salt.

4.      Slowly sift and mix liquid ingredients with dry ingredients together.

5.      Pour batter into cups until about 2/3 full each.

6.      Once batter has settled, sprinkled chopped rosemary on top to taste.

7.      Bake for 25 minutes, then reduce heat to just 350°F and bake another 15 minutes until popovers are golden.

8.      Popovers can sit room temperature for a few days and can be frozen for roughly 3 months.

PIZZA BREAD

Provided by Just Jessie B

INGREDIENTS

For the Bread

• 6 eggs

• 1/2 cup butter or ghee, melted

• 1/2 cup coconut flour

• 1 Tbsp honey

• 1/2 tsp. salt

• 1/4 tsp. baking soda

• 1/4 cup water

• Extra melted butter or ghee, for greasing

For the Filling

• 2 links (6 oz.) uncooked sweet Italian sausage

• 1/4 sweet onion, finely chopped

• 1 1/2 to 2 cups total of your favorite “toppings”, finely chopped:  sun-dried tomatoes, red or green bell pepper, arugula, bacon, pepperoni, black olives, mushrooms, artichoke hearts, pepperoncinis, ham, green onion, etc.

• 1 tsp. minced garlic

• 3/4 tsp. Italian seasoning blend (or other dried herbs)

DIRECTIONS

1.  Preheat the oven to 375ºF.  Line a 9 x 5″ loaf pan with parchment paper for easy removal from the pan. Brush the parchment paper with melted butter (or use an oil spray) for an extra non-stick step.

2.  In a skillet over medium to medium high heat, cook the sausage and onion until the sausage is browned and broken into small pieces, and the onion is softened. Set this aside to cool while you work on the bread.

3.  In a mixing bowl, whisk the eggs. Add the remaining bread ingredients (melted butter, coconut flour, salt, honey, baking soda water), and stir until smooth. Mix in the cooled sausage & onions, and any other finely chopped “toppings”. Stir in the garlic & herbs.

4.  Transfer the “dough” into the lined baking pan and smooth over the top. Bake for 40 to 45 minutes, or until the bread is light golden brown on top, and a fork or toothpick inserted to the center comes out clean.

5.  Let the bread sit for 5 to 10 minutes, then slice and serve. Dip in your favorite pizza sauce or marinara. Enjoy!

PALEO CORNBREAD MUFFINS

Provided by Just Jessie B

INGREDIENTS

• 5 eggs

• 3/4 cup coconut milk (cashew or almond will work)

• 1/4 cup ghee, melted

• 1/4 cup honey

• 1 tsp. apple cider vinegar

• 2 1/4 cups almond flour

•  1/4 cup coconut flour

• 1 tsp. baking powder

• 1/2 tsp. baking soda

• 1/2 tsp. salt

TOOLS

• 12-cup muffin tin

• Parchment paper cups or silicone baking cups (to keep things from sticking)

• Mixing bowls

• Cookie dough scoop (for filling up the muffin tin!)

DIRECTIONS

1.      Preheat the oven to 350ºF. Line a 12-cup muffin tin with parchment paper cups or silicone baking cups to keep the muffins from sticking. 

2.      In a large bowl, combine the wet ingredients (eggs, milk, melted ghee, honey, and apple cider vinegar) until smooth.

3.      In a separate bowl, mix the dry ingredients (almond flour, coconut flour, baking powder, baking soda, and salt).

4.      Add the dry ingredients to the wet slowly until fully incorporated and smooth. 

5.      Distribute the batter evenly into the muffin tin (I added 6 standing silicone muffins cups to a baking sheet to make 18 total muffins). Transfer to the preheated oven and bake for 20 to 25 minutes or until muffins are golden brown on top and a toothpick comes out clean.

*Notes

To make this in a skillet or baking dish, grease the dish thoroughly with ghee or line with parchment paper to keep the bread from sticking. Bake for 30 minutes or until golden brown & cooked through.

These are just a few options! There are tons of healthy, delicious bread recipes out there, so while you’re at home, try something new and tell us how they taste! And if you’re looking to step up your game, sign up for the FASTer Way to Fat Loss program where you’ll get daily encouragement, resources and meal ideas you can’t get anywhere else! 

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4 Fun and Easy Recipes to Make With Your Kids

We know this time of quarantine is an adjustment for everyone-- including our kids! Juggling working from home, keeping the kids busy, AND preparing meals can be quite the balancing act!

During this time, we want to teach our kids about healthy habits and set the example of a balanced lifestyle. We’ve LOVED seeing your kids jump in and do the FASTer Way at-home workouts with you and ROCK our first ever FASTer Way kids workout! To keep the momentum going, we want to share more FUN ways to keep your kids healthy and active in the kitchen with some kid-friendly recipes!

Parents, we know that your kid’s health is so important now more than ever. With Easter right around the corner (and lots of Easter candy, too!), we’re sharing four healthy recipes that your kids are sure to love!

Be sure to let us know if you try any of these recipes and tag us in your social media posts! We’d love to see what you and your kiddos create together!

Baked Oatmeal Cups - 4 ways (Makes 12 oatmeal muffin cups)

Kids LOVE these baked oatmeal cups (and you will, too!) These baked oatmeal cups are the perfect portion size for your little ones and also freeze well. Your kids will love helping you “customize” their oatmeal cups, picking what they want to include. 

Ingredients for base:

3 cups rolled oats

1 teaspoon cinnamon

1 teaspoon baking powder

Pinch of sea salt

1 ½ cups unsweetened almond milk (or milk of choice)

¼ cup maple syrup

2 eggs

1 teaspoon vanilla extract

Optional ingredients to add-in:

• Peanut butter

• Fruit jam

• Banana slices

• Blueberries

• Chopped strawberries

• Chopped raspberries

• Chopped apple

• Unsweetened applesauce

• Chocolate chips

• Cocoa powder

• Extra cinnamon

Directions:

1. Preheat the oven to 350 degrees. Line a 12-cup muffin tin with liners and spray with nonstick cooking spray.

2. In a large bowl, combine dry ingredients and set aside.

3. In a separate bowl, whisk together almond milk, maple syrup, eggs and vanilla extract.

4. Pour wet ingredients into dry ingredients and slowly incorporate.

5. Spoon equal amount of oatmeal mixture into prepared muffin tins. Add optional add-in ingredients.

6. Bake for 25-30 minutes until set and a toothpick comes out clean.

7. Transfer onto wire rack to cool and ENJOY!
   

• For peanut butter banana: Add 1 teaspoon of peanut butter into muffin tin and swirl into batter. Top with a few banana slices.

• For peanut butter and jelly: Add 1 teaspoon of peanut butter and 1 teaspoon of jelly into muffin tin and swirl into batter.

• For mixed berry: Add blueberries, strawberries, and raspberries into muffin tin and swirl into batter.

• For apple cinnamon: Add chopped apples, 1 teaspoon unsweetened applesauce and top with an extra sprinkle of cinnamon.

• For double chocolate chip: Add ½ teaspoon cocoa powder, 1 teaspoon of mashed banana, and 1 teaspoon of chocolate chips to muffin tins.

***For a fun Easter twist, make a carrot cake inspired baked oatmeal cup! Add crushed pineapple (drained), shredded carrots and golden raisins to your oatmeal cups!***

Egg Muffins Your Way (Makes 12 egg muffins)

These egg muffin cups are a great way to get your kids involved in the kitchen! Let them choose what yummy ingredients they want to put in their egg cups.

Ingredients

12 eggs

½ teaspoon sea salt (or to taste)

½ teaspoon black pepper (or to taste)

Optional ingredients to add in:

Onion, chopped

Bell pepper, chopped

Broccoli, chopped

Spinach, chopped

Turkey sausage, cooked and crumbled

Bacon, cooked and chopped

Frozen shredded potatoes

 Directions:

1. Preheat the oven to 350 degrees and spray muffin tins with nonstick cooking spray.

2. Whisk together eggs, sea salt, and black pepper.

3. Pour mixture into muffin tins.

4. Add desired toppings.

5. Bake for 15-17 minutes or until eggs are set.

6. Let cool and ENJOY!

Easter Bunny Fruit Skewers 

These healthy fruit skewers are a great way to make sure your kids are getting in nutrients while still enjoying a yummy treat! Not to mention, a fun idea to leave out overnight for Peter Cottontail when he drops off the Easter baskets! All your peeps are sure to love this one!!!! ;)

• Grapes (red or green)

• Watermelon, cut into 1-inch cubes

• Pineapple, cut into 1-inch cubes

• Strawberries, cut in half

• Blueberries

• Bunny shaped marshmallow 

• Wooden skewers

Directions:

1. Prepare fruit: clean and cut into bite-sized pieces.

2. Assemble skewers with a grape, two blueberries, another grape, a watermelon piece, a strawberry half and a pineapple piece.

3. Top skewer with bunny shaped marshmallow.

Banana PB Chocolate Bunny Ears (Makes 12 banana bunny ears!)

These chocolate bunny ears are a fun Easter spin on a quick treat. With just three ingredients, this is an easy recipe for your kids to create. 

3 bananas

½ cup peanut butter

1 ½ cup chocolate chips, melted

Optional:

Easter sprinkles :) 

Directions

1. Peel bananas and cut in half. Then slice the bananas down the center. (You will have 12 slices)

2. Arrange banana slices on a baking sheet lined with parchment paper. 

3. Spread peanut butter on the flat side of the banana slice. Place banana slices in the freezer for about 10 minutes or until set. 

4. While bananas are in the freezer, melt the chocolate chips in the microwave on low power in 30 seconds intervals and stir until fully melted and smooth.

5. Dip peanut butter banana slice into melted chocolate. (You can add your Easter sprinkles here, too!)

6. Allow chocolate to set and enjoy!

5 Easy + Healthy Recipes for Successful Meal Prep

Need some meal prep inspiration or ideas for healthy recipes to try? We’ve got you! Meal prep is a GREAT way to plan ahead, save time and make sure you get all those macros in for the day.

We LOVE meal prep here in the FASTer Way community—so we’re sharing some of our favorite tips and tricks (plus a few recipes) with you to make meal prep a breeze. Be sure to enter the recipe into MyFitnessPal for an accurate macronutrient breakdown!

Meal prep best practices:

• Make sure you have enough containers on hand to store your meals for the week.

• Glass containers are a great option so you can take them right from the refrigerator to the microwave to reheat.

• Chop and measure all your ingredients before you start (this is a HUGE time saver!). If you’re really short on time, shop the produce department for pre-cut veggies.

• Prepare a large batch of a protein of your choice at the beginning of the week and use as needed. Try chicken breast, ground turkey, or lean ground beef. Season as desired, cook, and store in the fridge for 4-5 days. Use cooked meat in a variety of dishes throughout the week! 

• Cook up a big pot of brown rice to keep on hand and use as needed.

Burrito Bowls

Regular Macro Day | 4 Servings

• Avocado oil for cooking 

• Chili powder, garlic powder, salt and pepper to taste

• 2 cups black beans, drained and rinsed

• 2 cups fresh or frozen corn

• 4 cups brown rice, cooked

• 2 lbs cooked chicken breast, ground turkey, or beef 

• 1 pint cherry tomatoes, cut into quarters

• 1 cup salsa

• 1 lime

For Garnish (optional)

• Fresh cilantro

• Shredded romaine lettuce

• Sliced avocado

Directions

HEAT avocado oil in a large skillet at medium heat.

ADD black beans, corn and seasonings to skillet, warm for about 3-5 minutes.

DIVIDE cooked rice and protein equally between four containers.

DIVIDE bean/corn mixture and cherry tomatoes equally between containers.

FINISH with a scoop of salsa and a lime wedge on the side of each container.

COOL and store in fridge for up to 5 days.

Planning to take your bowl on the go? Prepare garnishes as needed to ensure maximum freshness! 

CHOP and combine fresh cilantro and shredded lettuce—store in a small bag to use as needed.

SLICE avocados as needed to garnish bowls and add a boost of healthy fat.

Chicken Grain Bowl with Roasted Veggies

Regular Macro Day | 4 Servings

• Avocado oil for cooking

• 3 cups broccoli

• 6 medium sweet potatoes, cut into chunks

• Garlic powder, paprika, OR Old Bay seasoning,

• Sea salt and black pepper to taste

• 4 cups brown rice or quinoa, cooked

• 2 lbs chicken breast, grilled or baked

Directions

PREHEAT oven to 400ºF.

TOSS cubed sweet potatoes and broccoli florets in avocado oil, garlic powder, paprika, sea salt and pepper. Place on baking sheet.

BAKE for 30-35 minutes until sweet potatoes are tender and broccoli is roasted and caramelized.

PREPARE containers while vegetables are roasting. Equally divide cooked brown rice or quinoa and cooked chicken between containers. Add roasted veggies once cooked.

COOL and store in fridge for up to 5 days.

Banana Bread Overnight Oats

Regular Macro Day | 1 Serving (prepare as many as you need!)

• ½ cup oats

• 1 cup unsweetened almond milk

• ½ medium banana, mashed

• 2 tsp chia seeds

• 1 ½ tsp pure maple syrup 

• ½ tsp cinnamon 

• 2 Tbsp chopped walnuts or pecans

Directions

MIX oats, almond milk, mashed banana, chia seeds, maple syrup, and cinnamon in a mason jar or glass container until combined.

COVER and store in the fridge overnight .

TO EAT, remove from fridge and garnish with chopped walnuts or pecans.

ENJOY cold or heat in the microwave.

Simple Stir-Fry

Low Carb Day | 4 Servings

• Avocado oil for cooking

• 1 yellow bell pepper, sliced thin

• 1 red bell pepper, sliced thin

• 1 large onion, sliced thin

• Garlic powder, sea salt, and black pepper to taste

• 2 cups broccoli 

• 1 cup carrots, thinly sliced (or buy shredded carrots at the store to save time!)

• ⅓ - ½ cup coconut aminos (for veggies) plus more to add to cauliflower rice

• 4 cups cauliflower rice, cooked and prepared 

• 2 lbs cooked chicken breast, ground turkey or beef

Directions

HEAT avocado oil in a large skillet over medium heat.

SAUTE bell peppers and onions for 2 minutes, season with garlic powder, sea salt, and black pepper.

ADD broccoli and carrots, cook until crisp-tender.

POUR coconut aminos over veggies, stirring continuously.

DIVIDE cooked cauliflower rice and protein of choice equally between four containers. Add coconut aminos to taste to each container.

ADD veggies to containers, dividing equally.

COOL and store in the fridge for up to 5 days.

Strawberry Poppyseed Salad

Low Carb Day, 4 Servings

• 2 cups chicken breast, cooked and cubed

• 8 cups romaine lettuce or mixed greens, chopped

• 2 cups strawberries

• 1 medium red onion, sliced thin

• ½ cup slivered almonds, toasted 

Clean Poppyseed Salad Dressing (Yields 4 servings)

• ½ cup olive oil 

• 4 tsp honey

• 2 tsp apple cider vinegar 

• 2 tsp dijon mustard

• 2 tsp poppy seeds 

• 4 tsp fresh lemon juice 

• Salt and pepper to taste

For the salad:

SLICE all ingredients and divide equally among 4 containers

For the poppyseed dressing:

ADD all ingredients to a mason jar, shake to combine.

POUR over salad just before serving.

Simple 5-Ingredient Recipes for Your Family!

Are you short on supplies and looking for some simple recipes to satisfy your family? Odds are, your grocery store might be out of the ingredients you need to make the FASTer Way meal plan recipes. We definitely understand, we’ve been there in the last couple of weeks, too!

Heading to the grocery store only to discover a shortage of the ingredients you need probably means raiding the dark corners of your pantry and digging into the very bottom of your freezer. Once you discover these “forgotten” ingredients, it’s time to put them to good use!

If you’re having a hard time coming up with new recipes or you just need some inspiration, look no further! We’ve got you covered with these five simple recipes that use only five ingredients for low carb AND regular macro days. No need to head back out to the grocery store to pick up yet another hard-to-find ingredient. These recipes are FASTer Way-approved, full of nutrients, and sure to please even the pickiest of eaters! Be sure to plug the ingredients into your MyFitnessPal for accurate macronutrient breakdown. 

Build-Your-Own Smoothie Bar (Super Kid-Friendly!)

Regular Macro | Makes 1 Serving

Set out all your ingredient options and let your kids help you choose what they want in their smoothie. This a fun and creative way to get kids involved in making healthy choices using simple ingredients! 

INGREDIENTS

• 1 ¼ cup unsweetened almond milk 

• 1 cup frozen berries + fruit (strawberries, blueberries, mixed berries, mangos, raspberries, peaches, anything will do!)

• 1 fresh or frozen banana 

• ¼ cup protein powder (optional, chocolate or vanilla) 

• 1 ½ tablespoons peanut butter or almond butter

DIRECTIONS

1. Choose desired ingredients and add to a blender. 

2. Blend, pour into a cup, and enjoy!

Here’s another delicious smoothie idea:

Cinnamon Roll Smoothie: blend together almond milk, frozen banana, a bit of pure maple syrup, almond butter, and cinnamon for a healthy, fun twist on a morning classic!

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One-Bowl Baked Oatmeal

Regular Macro | Makes 6 Servings

INGREDIENTS

• 3 cups dry oats (quick or rolled)

• 1 ¾ cup unsweetened almond milk

• ½ cup pure maple syrup

• 1 banana (mashed)

• 1 teaspoon cinnamon 

DIRECTIONS

1. Preheat oven to 350ºF.

2. Add all wet ingredients to a bowl, including the mashed banana. 

3. Stir in dry oats and cinnamon.

4. Pour into greased square 8x8 or 9x9 baking dish and bake for about 30 minutes, until just about set.

5. Serve and enjoy!

More Ideas:

• Garnish with berries (fresh or frozen)

• Drizzle melted peanut butter or almond butter over oatmeal when done baking

• Add protein powder into the mix before baking for an extra boost of protein! 

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Simple Spaghetti

Low Carb & Regular Macro Options | Makes 4 Servings

INGREDIENTS

• 1 lb fresh or frozen ground turkey or beef (omit for vegetarian option)

• 1 jar (24 oz) clean spaghetti sauce 

• ½ teaspoon garlic powder

• 1 teaspoon Italian seasoning 

• 1 bag (12 oz) fresh or frozen zoodles (for low carb)

  • OR use 1 box of regular brown rice spaghetti noodles (for regular macro)

DIRECTIONS

1. Thaw frozen meat, if necessary.

2. Preheat large skillet over medium heat.

3. Cook ground turkey or beef until cooked through (season with salt and pepper while meat is cooking).

4. Add fresh or frozen zoodles to pan until heated through (or cooked brown rice noodles).

5. Pour the jar of spaghetti sauce into the pan.

6. Season with garlic powder and Italian seasoning.

7. Serve and enjoy!

More Ideas:

Don’t have any zoodles on hand and you want to keep it low carb? Serve prepared meat sauce over cooked broccoli, cauliflower, or spinach (cut into small pieces) for a nutrient-packed, low carb spaghetti option!

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Sheet Pan Chicken + Veggies

Low Carb | Makes 4 Servings

INGREDIENTS

• 1 lb chicken breast or tenderloins (fresh or frozen)

• 1 cup veggies (fresh OR frozen, try broccoli, asparagus, cauliflower, Brussels sprouts, mixed veggies, etc.)

• 2 tablespoons avocado or olive oil

• 1 ½ teaspoons garlic powder

• ½ teaspoon salt and pepper

DIRECTIONS

1. Preheat oven to 425ºF.

2. Add chicken and veggies to a sheet pan.

3. Drizzle oil over ingredients and add seasonings (can add more to taste)

4. Bake for 20–25 minutes, until vegetables are roasted and chicken is cooked to 165º internally.

5. Serve and enjoy!

More Ideas:

For regular macro day, serve over brown rice, quinoa, or alongside a baked potato or sweet potato!

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Easy Mexican Rice

Regular Macro | Makes 6 Servings 

INGREDIENTS

• 1 can (15 oz) black beans, drained and rinsed

• 1 ½ cups corn (fresh or frozen)

• 3 cups brown rice, instant or dry (prepared according to package directions)

• 1 tablespoon chili powder

• 1 cup salsa

DIRECTIONS

1. Preheat a large skillet over medium heat.

2. Add black beans and corn, cook until heated through.

3. Add in cooked brown rice, then stir in the chili powder and salsa.

4. Serve and enjoy!

   More Ideas:

• Add in cooked chicken breast, ground turkey, or beef for a boost of protein

• Garnish with sliced avocado for healthy fat

• Use rice mixture as stuffing for an easy burrito! Just place mixture in a whole wheat tortilla.

There are plenty of simple 5-ingredient recipes to satisfy your family while keeping up with a nutrient-dense, whole-food diet! Feel free to share any of the recipes you try and tag us on social media @fasterwaytofatloss! Remember, if you’re stuck in a “recipe rut” and don’t know what to make, check your pantry to see what you already have! Don’t be afraid to get creative and try new things! You never know what delicious meal you might just whip up.

The next round of the FASTer Way to Fat Loss starts MONDAY, Mar 23! If you have been impacted by COVID-19, use the code STAYWELL during registration to save $50.

STEAK KABOBS

4 SERVINGS | 20 MINUTES

MACROS

carbs - 7g | fiber - 2g | fat - 8g | protein - 21g

INGREDIENTS

1 pound steak medallions

1 bell pepper, cut into 1” pieces

1 cup mushrooms

½ red onion, cut into 1” pieces

kabob skewers

INSTRUCTIONS

HEAT grill to medium-high heat.

DIVIDE ingredients evenly. 

ADD ingredients to kabob skewers.

PLACE kabobs on grill and cook until steak is cooked through and veggies are tender.

ENJOY!

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CAJUN SHRIMP AND SAUSAGE VEGGIE SKILLET

4 SERVINGS | 20 MINUTES

MACROS

carbs - 13g | fiber - 5g | fat- 31g | protein - 50g

INGREDIENTS 

1 pound large shrimp

14 ounces pork or chicken sausage 

2 medium zucchini, sliced

2 medium yellow squash, sliced

½ bunch asparagus, sliced into thirds

2 red bell peppers, chopped

salt and pepper, to taste

2 tablespoons olive oil

2 tablespoons cajun seasoning

INSTRUCTIONS

COMBINE shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper, and salt and pepper in large bowl. 

ADD olive oil and cajun seasoning and toss to coat meat and veggies.

ADD to a large skillet over medium-high heat.

COOK for 5–7 minutes until shrimp is pink and vegetables are tender.

ENJOY!

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STEAK FAJITA BOWL

4 SERVINGS | 20 MINUTES

MACROS

carbs - 20g | fiber - 8g | fat - 27g | protein - 20g

INGREDIENTS

4 tablespoons olive oil

1½ pounds steak (flank, sirloin, or skirt), sliced

2 teaspoons chili powder

1 teaspoon paprika

1 teaspoon onion powder

½ teaspoon cayenne pepper

½ teaspoon cumin 

salt and pepper, to taste

½ cup sliced red pepper

½ cup sliced green pepper

½ cup sliced onion

2 tablespoons lime juice 

4 cups cauliflower rice

8 tablespoons guacamole

INSTRUCTIONS

HEAT two tablespoons olive oil in large skillet over medium-high heat.

ADD steak, seasonings, peppers, and onions. Cook until steak is done throughout and veggies are tender.

ADD one tablespoon of lime juice and toss. Remove from heat.

HEAT remaining olive oil in large saucepan over medium heat.

ADD cauliflower rice and season with salt and pepper. Cook until warm.

ADD remaining lime juice to the cauliflower rice. Stir to combine and remove from heat.

DIVIDE cauliflower rice among four bowls.

ADD steak and peppers evenly.

TOP with two tablespoons of guacamole per bowl.

ENJOY!

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CHOPPED STEAK SALAD

1 SERVING | 10 MINUTES

MACROS

(salad dressing not included)

carbs - 24g | fiber - 8g | fat - 47g | protein - 52g 

INGREDIENTS

1 (4-ounce) steak 

2 cups chopped romaine lettuce

2 slices bacon, cooked & crumbled

¼ cup diced cucumber

¼ cup diced tomato

½ avocado, diced

1 hard boiled egg, diced

Lime Dressing, to taste

INSTRUCTIONS

COOK steak to desired doneness.

SLICE cooked steak into bite-sized cubes.

LAYER lettuce, bacon, steak, cucumber, tomato, avocado, and egg in large bowl.

DRIZZLE with lime dressing.

ENJOY!

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BUNLESS AVOCADO BACON BURGER WITH VEGETABLES

4 SERVINGS | 15 MINUTES

MACROS

carbs - 5g | fiber - 3g | fat - 41g | protein - 52g

INGREDIENTS

1½ pounds ground beef or chuck

1 avocado

4 tablespoons mayonnaise

4 leaves green leaf lettuce

1 tomato, sliced

8 slices bacon, cooked

salt and pepper, to taste

Veggies for side: (optional, not included in macros)

sweet potato

asparagus

INSTRUCTIONS

PREHEAT grill. Portion beef or chuck into four patties. Season burgers with salt and pepper, grill to an internal temperature of 160°F or desired doneness.

PEEL and slice avocado. Build burger by layering top of burger with mayo, lettuce, tomato, burger, avocado, and bacon. 

TOP with large lettuce leaf in place of bun, if desired, and serve.

ENJOY!

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