Week 8: Macro Friendly Fettuccine Alfredo + Booty Buildin’ Workout

View full YouTube Video here!:​


Macro-Friendly Fettuccine Alfredo

Makes 4 servings



    • 8oz Fettuccine Noodles 


    • 1/2 Cup Parmesan Cheese


    • 1 Cup Low Sodium


    • 1 Cup Unsweetened Almond Milk


    • 1 Clove Garlic


    • 1/4 Cup Whole Wheat Flour


    • 1 T Grassfed Butter


    • 1/8 tsp. Nutmeg


    • Salt and Pepper to taste




    • Follow instructions on box for noodles, cook through, set aside. Make sure to stir noodles as they tend to stick together!


    • In a saucepan, melt butter over medium heat, add minced garlic and sautee’ for about 1 min.


    • Sprinkle in flour and whisk together for about another 60 seconds.


    • Add milk and broth and continue to whisk until all combined.


    • Stir for about 6-7 minutes or until thickend, add seasonings.


    • Turn off heat, mix in cheese and add noodles.


    • If it becomes to thick, add a little more almond milk.Top with grilled chicken or shimp as desired.


I added spiralized zuchinni noodles, diced asparagus and mushrooms to my dish for more volume and micronutrients. 

Top with desired amount of grilled chicken or shrimp for a protein source! 

Macros without veggies and protein added: 13.8P 49.2C 8F


Katy’s Journal Week 4: Intuitive Eating & New Recipe!

Beef & Broccoli Recipe


    • 1lb Top Sirlion ( I bought already cut)
    • 10 oz Broccoli, chopped
    • 150g Carrots, sliced
    • 1 T Coconut oil
    • 2T Arrowroot Powder or Corn Starch
    • 2 oz Coconut Aminos 
    • 2 Cloves Garlic
    • 2T Fresh Ginger
    • Pepper to taste


    • Toss steak, arrowroot & pepper in a bowl until coated
    • Heat 1/2 T coconut oil over medium heat, cook 1/2 steak in pan, spread out and flip when cooked on one side, about 2-3 minutes. When cooked through, cook other half.
    • Set steak aside and add veggies, add more coconut oil if needed. Cook through until tender.
    • While veggies cook, mix aminos, garlic and ginger. 
    • Set veggies aside, pour amino mix into pan, allow to thicken and then mix veggies and steak in with it. 
    • Stir and coat, allow to simmer for 3-5 minutes.
    • Enjoy! * Serve with rice or quinoa as desired!

Macros for 1/4 recipe: 25.5P 19C 16F

Katy’s Week 3 Journal

Katy’s Week 2 Journal + New Recipe: Taco Cassarole

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Spaghetti Squash Taco Cassarole



    • 600g Spaghetti Squash


    • 8oz Sliced White Mushrooms


    • 3T Taco Seasoning ( I used Mrs. Dash Fiesta Lime)


    • 100g Yellow Onion


    • 3oz Grape Tomatoes, halved


    • 100g Egg Whites


    • 1 lb Ground Chicken




    • Cut spaghetti squash in half, de-seed, bake face down @400 degrees for 20-25 minutes


    • While squash cooks, cook ground chicken over medium heat, add onion, mushrooms tomatoes for 2-3 minutes. 


    • Scrape squash out of skin into a bowl using a fork


    • combine all ingredients and mix well


    • pour into a well greased baking dish and bake for 45 minutes.


*I kept higher macro toppings separate so they can be added according to macros. Suggested toppings:sour cream, cheese, tortilla chips, olives, salsa. 

Servings 2 (given the low carb content, it’s easy to eat a lot!)

Macros for 1 serving: 12.2F 29.8C 54P


Crossfit Games, Vegas, My New Macros & What’s Next

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What’s in My Suitcase?! (Food I’m packing to the CF Games) +3 Travel Workouts!

Stay tuned for a post CF Games recap on how I handled all my food and workouts the whole trip!

I hope you enjoy!!

All About Meal Timing!

In this Youtube video I talk about meal timing, if it’s important and if so, how you can apply it to your everyday life!

Plus, a full workout and something I absolutely LOVE to indulge in for some #selfcare!

How to Dominate Your Nutrition While Traveling

How to Dominate Your nutrition While Traveling

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