Sweet Potato Breakfast Casserole

This recipe was circulating around my gym a couple years ago as the "must make" casserole. It is both Whole30 and Paleo-compliant and has loads of flavor! It packs tons of protein and carbs, making it an excellent pre-workout meal, or just an amazing, nutrient-dense weekend breakfast to share with the fam. This would be a great one to add to your weekend meal prep list because it reheats beautifully throughout the week! Enjoy! INGREDIENTS​: Sausage: 1 pound ground pork (or meat of your choice) ½ teaspoon garlic powder 1 teaspoon salt ¼ teaspoon powdered thyme ½ teaspoon sage ⅛ teaspoon fennel pinch red pepper flakes black pepper Everything Else: 4 cups peeled and cubed sweet potatoes (3-4 po

Skinny Banana Chocolate Chip Muffins

I stumbled upon this recipe when I was searching for healthier snack options for my two toddler daughters. They are definitely adult-approved as well. (I eventually had to hide them from my husband!) A few easy swaps make this recipe a much healthier version than the traditional muffin. First, we are swapping regular all-purpose flour for whole wheat flour, which packs these muffins with a bit more of a nutritional punch. (White flour is heavily-refined, while whole wheat flour has not undergone heavy processing, and thus is packed with more fiber.) Secondly, Greek yogurt is used in place of butter, which adds protein and keeps the muffins super moist. And best of all--no added sugar in thes

Eat this, Not that! (Breakfast Diner Edition)

I'm beginning a series of posts about healthy choices you can make while dining out. These posts were inspired by numerous clients seeking my advice regarding what to order when eating at a restaurant. Do you need to be a hermit and avoid restaurants altogether when following a specific dietary plan? Absolutely not. However, it's important to have a few healthy tricks in your back pocket for when these opportunities arise, in order to prevent your plan from going completely off the tracks. Come along with me as we explore today's breakfast diner edition: my visit to Sweetwater Cafe, in Charleston, SC. Breakfast Diners: French Toast, Biscuits & Gravy, and Huevos Rancheros-OH MY! So many deli

Coconut Curry Chicken

I made this for the first time a couple weeks ago and it was DELICIOUS! So many options for this meal. You could serve it over white rice (what I did), or substitute riced cauliflower or a baked sweet potato for Whole30/Paleo. Whole30-ers will also want to omit the honey. It tastes just as great without it! Ketogenic pals could also enjoy this over riced cauliflower or with sauteed greens. Hope you enjoy! INGREDIENTS 3 lb Chicken Tenders 1 Medium Yellow Onion 3 Cloves Garlic minced 6 Tbsp Olive Oil divided 4 Tbsp Curry Powder 28 oz can Petite Diced Tomatoes, not drained 1 1/2 cans Full-Fat Coconut Milk 1 8 oz can Tomato Paste 4 Tbsp Honey (leave out for a Whole30 meal) Sea Salt to taste ​INS

Want a better body? Get some sleep!

You're putting in the time at the gym and eating meals that are full of lean protein and veggies, yet the scale still won't budge. Maybe it's your genes. Maybe you're being too lazy in your workouts. Maybe you lack willpower. Or maybe, diet and exercise aren't the real problem. Have you considered your sleep? SLEEP CONTROLS YOUR DIET Between working, exercising, food prepping, and all of your other life responsibilities, you may have forgotten to get adequate sleep. Or, maybe, you didn't realize that sleep is the key to seeing the payoff from your diet and exercise routine. According to research published in the Annals of Internal Medicine, getting less than 7 hours of sleep each night can r

The BEST Crockpot Whole Roast Chicken

This may be the easiest recipe I have in my collection...perfect for a Manic Monday like today! Simply add the ingredients to the crockpot, season, and wait for the delicious aroma to fill your home! I typically make this early in the week and then use the leftover chicken for salads later in the week. Whole30/Paleo approved! Enjoy! INGREDIENTS 1 whole, organic chicken (about 4-5 lbs) 2 tsp Celtic salt 1 tsp organic white pepper 1/2 tsp organic black pepper, freshly ground 1 tsp organic cayenne pepper 2 tsp organic paprika 1/2 tsp organic garlic powder 3 sprigs of fresh rosemary (or 1 tsp dried rosemary) 1 large onion, loosely chopped Carrots Potatoes INSTRUCTIONS Combine all spices in a sma


You asked for it and here it is: a healthy Super Bowl option! These chipotle chicken skins have become a football-season-fav in our home. They're loaded with flavor and they heat up beautifully the next day. Swap these for the traditional loaded baked potato skins, save yourself tons of calories, and get the added bonus of protein from the chicken. There's also a whole30 option below if that's your jam. Enjoy! INGREDIENTS 3 medium sweet potatoes 3/4 pound boneless skinless chicken breast about 2 small 1/4 cups olive oil 2 tablespoon fresh lime juice 2 cloves garlic minced or grated 3 whole chipotle peppers minced 1 teaspoon dried oregano 1 teaspoon cumin 2 teaspoons chili powder salt and pep


Many Americans eat more during the Super Bowl than they do on Thanksgiving. According to the study, "New Year’s Res-Illusions", the Super Bowl is the second unhealthiest week of the year, in terms of calorie-dense food purchased. And shockingly enough, the absolute unhealthiest week of the year (according to our grocery spending habits) is two weeks before the Super Bowl. At least we plan ahead?? Most Americans use this weekend as an excuse to throw their resolutions to the wind and dive into calorie-dense foods with no restraint. Not my clients! We've got a plan. And if you're reading this, you likely hope to not derail your own progress. Here's a few of our strategies for this Sunday. BEF

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