Sloppy Joes (2 Ways!)

Try your sloppy joe on a bun or on a potato! Both ways can be macro friendly, filling and Oh-so-satisfying!


  • 1lb 93/7 Ground Beef, Ground Turkey, Chicken or we used elk! (Macros for recipe are based of 93/7 beef)
  • 8oz Tomato Sauce
  • 1 Packet Sloppy Joe Seasoning (we used Reiga Organic Seasoning)
  • 50g Orange Pepper, diced
  • 50g Mushroom, diced
  • 50g White Onion, diced
  • 50g Celery, diced


  • Brown meat over medium heat, add in all veggies.
  • Once veggies are tender, mix in tomato sauce and seasonings, let simmer on low for 10 minutes
  • Add to a bun or a top over a baked potato!

*I baked potatoes in the instant pot for 10 minutes while I made my sloppy joe mix, you can use regular or sweet!

Makes 4 servings of sloppy joe mix

Macros for 1 serving (not including the bun or potato): 6C 8F 26P

What To Do After An Extra High Calorie Day!

If you’re anything like us, you woke up today with a fully belly! Maybe feeling a little extra heavy, puffy & even extra sleepy from that big, delicious turkey dinner you ate! Even if you didn’t go way overboard in calories, you may still feel less than awesome because you ate different foods than your body is used to, digestion can get out of whack and we can hold more inflammation in our bodies.

What’s your knee-jerk reaction the day after eating a little extra? Do you beat yourself up? Feel guilty? Are you tempted to restrict calories the next day? Are you cool as a cucumber and carry on like normal? Or maybe you feel an increased appetite and more cravings?

Depending on your body, your mindset and your current eating habits will usually determine how you respond post an indulgent day. Regardless of where you fall, we have a few suggestions of how to handle the next day, or next several days after!

#1: Treat it like any other day!

Usually the best option is to get back to your normal plan. This helps to get right back into a routine and resists the temptation of extreme restriction or the continuation of over eating. If you are tracking, get right back to it and even if you happen to eat some leftovers, figure them into your day so that you get back to the accountability and structure that provides!

#2: Eat whole foods!

Usually a holiday meal will have foods we don’t normally eat. More fats, more carbs, more sugar, more alcohol. It’s common to crave more of these foods the next day, even if we don’t feel awesome from them, because they have those addicting qualities. Cutting those foods off the next day and focusing on eating whole foods will help eliminate cravings, get digestion back on track and keep you full and satisfied.

#3 Stay hydrated

Drink up! This will help flush your system, bring down any inflammation that may be happening, help digestion and curb any cravings.

#4 Move!

Get a workout in! A good sweat will help metabolize those extra calories. It’s also easy to feel a little lethargic from extra calories and in turn, feel lower motivation. Getting up and getting moving will keep you in a good mental place and put those extra cals to good use!

#5 Resist the temptation to restrict!

It can be tempting to fall into the trap of under eating the day after a high calorie day, but don’t give in! One day of indulging will NOT make you gain body fat! Sure the scale might read higher, but we promise you this is just due to extra sodium, alcohol, and inflammation in the body. Restricting the next day will only create a negative mindset around your food and serve as “punishment” for enjoying the holiday! Not to mention, it can actually lead to binging if you get too hungry! Like we suggested above, just getting back to your normal routine will keep your cravings at bay.

These rules can be applied any time you have a high calorie day, and with the holiday season upon us, you are bound to have more indulgent days ahead! We hope you had a great Thanksgiving and enjoyed all the delicious food!



Elk Meatballs!


  • 1 lb Ground Elk Burger
  • 100g (about half) white onion, minced
  • 50g Orange Bell Pepper, minced
  • 50g Celery (1 stalk), minced
  • 2 Whole Eggs
  • Salt & Pepper to taste
  • 1T Fresh Thyme
  • 1t Trader Joes 21 Salute Seasoning


  • Preheat oven to 400 degress
  • Grease a large baking sheet w/ light oil or non-stick spray
  • Combine elk, spices & eggs in a large bowl, mix with hands until well incorporated.
  • Roll into meatballs, batch should make about 15
  • Bake for 20-25 minutes, until cooked through (can depend on the size of your meatballs)

Macros for 1 meatball: 1C 3F 9P

*I served mine over 2oz whole wheat pasta, 1 serving of Trader Joes Vodka Sauce and sautéed zuchinni and Mushrooms!

3 Ingredient Butternut Squash Mashed Potatoes

Squash season is upon us and this is an easy, low carb spin on mashed potatoes! This recipe takes less than 15 minutes to make, it’s delicious and filling!


  • 343g cubed Butternut Squash ( I used 1 bag of Trader Joes pre cut squash)
  • 1T Grass-fed Butter
  • 1/4 Cup Coconut milk (I used So Delicious brand)


  • Boil water in a medium pot
  • Add in squash, boil until tender
  • Strain squash then add butter, milk, squash and salt and pepper in a blender
  • Blend until smooth!

Makes 2 Servings

Macros in one serving: 6F 19C 2P

4 Ways to Incorporate Fresh Pumpkin Into Your Day!

It’s that time of year, everywhere you turn, pumpkin is there! Aside from being delicious, pumpkin has many health benefits! To name a few:

  • Packed with vitamin A & C
  • High in fiber
  • High in antioxidants
  • Low calorie, but filling! Great low carb option!
  • High in Potassium
  • Filled with micronutrients that are great for the health of your skin!

Pumpkin is great for you and easy to mix into different recipes! Here are a few ways we love to incorporate it into our day!

Pumpkin Smoothie

  • 1/2 cup Pumpkin Puree’
  • 1 Cup unsweetened coconut milk
  • 50g Banana
  • 1 Scoop Vanilla Protein (we love Swoleverine or Elite Fuel)
  • 1/2 t cinnamon
  • 1/2 t nutmeg

Macros: 22C 3.5F 30P

Pumpkin Oats

  • 35g Organic Oats
  • 1/2 cup Pumpkin Puree’
  • 10g Raw Honey
  • 15g crushed pecans
  • Cinnamon to taste

Macros: 43C 12F 8P

Pumpkin Protein Pancakes

Check out our recipe here:

Pumpkin Pasta Sauce

  • 100g Sweet Onion, diced
  • 2 Cloves Garlic, minced
  • 2 15oz can Pumpkin Puree’
  • 1 15oz can Tomato Sauce
  • 2 tsp. Raw Honey
  • 1 cup Water
  • 1/2 cup full-fat Coconut Milk
  • Salt to taste
  • 1 tsp. Basil

Makes 6 servings

Macros: 12C 4F 1.5P

Enjoy the season of all things pumpkin!!

Southwest Spaghetti Squash Casserole

Spaghetti Squash casseroles are one of our favorite dishes! You can make them so many different ways, feed your whole family or eat off of it for several days! Plus, they are super calorie and macro-friendly!

If you love Mexican dishes, this casserole will be right up your ally! Super easy to make and crazy satisfying! We upped the protein in this recipe for a protein-packed dish per serving!

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  • 1.5 lbs Organic Chicken Thighs
  • 1.2 lb Organic Chicken Breast
  • 600g Spaghetti Squash
  • 200g Orange Bell Pepper
  • 200g Red Bell Pepper
  • 4 oz Mushrooms
  • 100g White Onion
  • 1.5 Cup Reduced Fat Mexican Cheese
  • 1 4.5oz can Green Chiles
  • 1 18oz can Organic Black Beans
  • 1 18 oz can Diced Tomatoes
  • 2 Egg Whites
  • 1 10 oz can Green Enchilada Sauce
  • 1T Chili Powder
  • 1T Cumin
  • Salt to taste


  • Cook chicken in crockpot on high for 3-4 hours until cooked through. I cooked it in Trader Joes Taco Sauce! Shred with two forks.
  • Preheat Oven to 375. Cut Spaghetti Squash in half, scoop seeds out, lay face down on a baking pan and bake for 45-60 minutes, until tender and you can shred squash out with a fork.
  • Dice peppers, onions, mushrooms.
  • Mix all your ingredients together, pour in a greased baking dish and bake covered for 45 minutes @350, then another 15 minutes uncovered.

I divided this into 6 servings:

Macros per serving: 11F 35C 40P

Top with avocado, salsa or sour cream!

Micro-Packed Meaty Chili w/ Pumpkin Cornbread

It’s that time of year to but out the slow cooker and whip up some comfort food! What better way to do it with chili and pumpkin cornbread?! … you know we had to sneak pumpkin in there somewhere!

This recipe is filling, nutritious, a little indulgent and is sure to fill you up!


For the Chili:


  • 1 lb 93/7 Ground Beef
  • 1 Can Organic Black Beans
  • 1 Cup Corn
  • 6oz Zuchinni (1 large)
  • 150g Carrots, diced
  • 150g Onion, diced
  • 4 0z Crimini Mushrooms
  • 15oz can Tomato Sauce
  • 15oz can Diced Tomatoes
  • 2 Cloves Garlic
  • 1T Olive Oil
  • 2T Chili Powder
  • 1T Cumin
  • Salt to taste
  • Dash of Cayenne Pepper


  • Brown ground beef and veggies (except Mushrooms, beans and corn) in olive oil until pink is almost gone.
  • Combine with the rest of the ingredients in slow cooker and mix well.
  • Cook on low for 8 hours, stirring occasionally

Macros for one serving: 6F 19C 16P

*We recommend weighing the whole batch in ounces or grams, this way if you have leftovers you can weigh out however many servings you’d like!

For the Pumpkin Cornbread:


  • 1 1/2 Cup Pumpkin Puree
  • 1 Cup All Purpose Flour
  • 1 1/2 Cup Organic Cornmeal
  • 1/3 cup Raw Sugar
  • 3/4 Cup Nonfat Greek Yogurt
  • 2T Coconut Oil (melted)
  • 2 Whole Eggs
  • 3/4 Cup low-fat Milk
  • 1T Baking Powder
  • 1/2t cinnamon
  • 1/2t sea salt


  • Preheat oven to 350 and line 18 muffin tins with paper muffin liners, spray with non–stick spray
  • Mix pumpkin, eggs, yogurt, milk and oil together.
  • In a separate bowl, mix the rest of the dry ingredients.
  • Slowly combine wet and dry until smooth
  • Evenly disperse into 18 muffins.
  • Cook for 20-22 minutes

Macros for 1 muffin: 2.7F 17C 3.6P



Pumpkin Cream Cheese Muffins

These pumpkin cream cheese muffins are the perfect treat! All you need is one to satisfy that sweet, pumpkin craving that comes around this time of year!



  • 1 1/4 cup Whole Wheat Flour
  • 3/4 cup Sugar in the Raw
  • 1 tsp. Baking Soda
  • 2 tsp. Pumpkin Pie Spice
  • 1/4 tsp. Nutmeg
  • 1/4 tsp. Cinnamon
  • 1 1/3 cup Organic Canned Pumpkin
  • 2 T. Cocounut Oil
  • 1 Whole Egg
  • 1 1/2 tsp. Vanilla Extract

For the Frosting:

  • 5oz 1/3 Fat Cream Cheese
  • 2 T. Sugar in the Raw
  • 1 Egg Yolk
  • 1 tsp. Vanilla Extract

Directions for Muffins:

  • Preheat oven to 350 degrees. Line muffin tin with muffins cups, spray with non-stick spray
  • In a medium bowl, combine flour, sugar, baking soda and spices. Mix well.
  • In a large bowl, combine wet ingredients.
  • Slowly mix in dry ingredients until combined.
  • Divide mix evenly between 12 muffins cups

Directions for Frosting:

  • Combine all ingredients together, whisking with a fork or an electric beater.
  • Top each muffin with 1T of frosting
  • Using a toothpick, swirl on top.

Bake for 22-24 minutes until toothpick comes out clean! I baked a little less, for a more “goo-ey” result!

Makes: 12 muffins

Macros: 5.5F 27C 4P

Learning to Listen to Your Body: Why Biofeedback Matters

We all have heard the phrase, “listen to your body!” But, what exactly does that mean and how do we do it? How do we know what it’s telling us?

Sometimes we can trust our own judgement on what our body is telling us, other times we can easily let our emotions skew what it’s actually telling us. We can mistake boredom for hunger, or stress can suppress our hunger. We may need a rest day, but our guilty conscious may be telling us to push harder and workout anyways. We may be starving, but that online macronutrient calculator says we can’t eat anymore that day or we will gain weight.

Learning to listen to our bodies and constructively assess biofeedback is key to getting to know what our body really needs. The more we practice this, the easier it will become and a great place to start is having a coach or someone from the outside looking in, that can help us assess what’s really going on without getting emotions involved.

We can be given the most perfect nutrition plan in the world, but if our biofeedback is off in one or more areas, it can greatly affect progress. For example, if we are hitting our nutrition on target every day, but we are sleeping like crap, we are bound to feel like crap! This can alter the number on the scale, the way we perform and our body composition, just from lack of sleep! Hence, why it’s so important we are constantly looking at the big picture.

As coaches, we want to make sure that week to week we are not only assessing nutrition but we are assessing all biofeedback markers. So let’s take a look at what these markers are and why they are important!


The first marker, and we venture to say the most important one of all, is sleep! It seems to be glorified these days to be running on empty and burning the candle at both ends, but why? Sleep is when our bodies are able to recover from the long hard days and stress we put it through. Getting 8 hours of sleep is crucial to make sure that our energy stays steady throughout the day so we can perform and accomplish what we need to through the day. This is also a time where our hormones repair themselves. Ghrelin and Leptin are our two hunger hormones, if these aren’t fully recovered and rejuvenated, our hunger signals can be thrown off. Have you every been extremely tired and felt hungrier than normal? That’s because lack of sleep is most likely giving you false signals which can lead to overeating and weight gain! Think if this is day after day and month after month it can be seriously hard on your health! With lack of sleep motivation to be active can go down and it’s much harder to put our bodies to their full potential! Lack of sleep can cause more inflammation in the body which can be the start of many more health problems.


Piggybacking off of sleep, keeping track of your energy patterns throughout your day and week is helpful. It should not be the norm to feel huge spikes and drops in energy. If you are, then you will want to look further into quality/quantity of sleep, recovery, food quality and quantity & daily stressors. Not enough sleep of course is the number one culprit, but eating low quality foods, unbalanced calories, or having too much stress can all contribute. Diving deeper into these areas and making small changes can do wonders for your energy levels! If you are constantly walking into the gym with low motivation and low energy, it’s not always beneficial to “push through.”


Are you constantly hungry or thinking about food? Are you never hungry and have no appetite? Neither is a good thing! Unless you are purposely in a well planned out caloric deficit that you have a time line for, regular, extreme hunger is not a good thing! Yes, we should have regular hunger signals throughout the day, that is healthy! But if you are ravaging 24/7 it’s a sign that you need to up your calories. When in a dieting phase hunger will naturally be higher, but it shouldn’t be anything you can’t handle. On the contrary, if you are in a dieting phase and you don’t feel hungry at all this can also be a red flag. We should have natural hunger signals, especially when in a deficit. If hunger is totally gone, it’s a sign your body is adapting and needs a break from dieting.


Stressors in life will happen and a little stress isn’t always a bad thing, however, if you are in a constant state of hair-pulling stress, it’s likely you need to make a change. Emotional and mental stress directly affect our bodies physically and can prevent progress from happening and can even potentially cause weight gain. Again, these days stress seems to be glorified, when in reality it is a slow killer. If you feel like you are stuck, look at the stressors in your life and if you feel like stress is high, make it a priority to start finding ways to rid of it! Meditation, yoga, more sleep, workouts, time with family & friends, vacations, getting outside, whatever you find relaxing and rejuvenating- make more time for that!

If you are looking to live a healthier life and get results- whether that be weight loss, performance, weight/muscle gain or just overall better quality of life, nutrition is key. However, nutrition and your biofeedback go hand in hand, one will suffer without the other! Beyond scale weight, measurements and body composition, the above markers play a huge role in your overall health and success. Next time you feel frustrated with progress or how you’re feeling, dive deeper into these markers and see if you can find something that is throwing you off!


Autumn Harvest Air Fryer Gnocchi


  • 1 lb Trader Joes Ground Chicken
  • 1 Jar Trader Joes Autumn Harvest Creamy Sauce
  • 2 Large Zucchini (mine totaled 12 oz)
  • 4oz Chanterelle Mushrooms
  • 4 cups Trader Joes Cauliflower Gnocchi


  • Preheat Air Fryer to 400 degrees
  • Over Medium heat, brown ground chicken
  • Add gnocchi to air fryer, cook for 10 minutes, flip halfway through

  • In separate pan, sauté’ mushrooms until tender, drain water, then add to chicken
  • Brown zucchini over medium heat until tender, add to chicken mixture
  • Add sauce and simmer for 7-10 minutes on low
  • Pour over serving of gnocchi

Makes 4 servings

Macros for 1 serving: 27.5P 37.6C 18.4F