Fit, Fun Food

SwoleSisters

      Volume 1:

Some of our favs

Food pictures are a huge part of the social media craze. A beautiful dish stacked high with fluffy pancakes, drizzled in just enough syrup next to a perfectly folded napkin to the side - it’s food porn at its finest. And, more often than not these pictures are being posted by Fitness Professionals, Models, Competitors, etc…
 
8 months ago, I would cry if I allowed myself to eat pancakes - terrified by the thought of eating anything high in carbs. Today, thanks to my business partner, Emma I’m digging into a homemade order of pancakes without tears.
 
Emma Beth is an energetic and fresh face in the Food and Fitness Industry. She’s busy living life to the fullest as a Partner with Swolesisters, Active Competitor, and mom to a fun loving 4 year old. It’s taken her the last few years to get to a place where she can love a plate of pancakes, guilt free (and SO MUCH more).
 
“I could have never imagined how much joy I could learn to find in food and cannot wait to share that passion with more people.”
 
How blessed am I to be able to call her my friend/business partner.?!
 
Cheers to balance, change and progress. And cheers to pancakes, friends.

 

Breakfast:

  • Cinnamon Roll Oatmeal Bake
  • Protein Crepes
  • Chicken & Waffles
  • Cinnamon Roll Waffle
  • Stuffed French Toast
  • Protein Pancake Dippers
  • Sausage, Egg, & Cheese Griddle
  • Breakfast Pigs in a blanket

Lunch:

  • Waffle Monte Cristo
  • Loaded Chicken Salad
  • Mini Pizza Peppers
  • Jalapeno Popper Grilled Cheese
  • Protein Mini Corn Dogs
  • Egg Salad

Dinner:

  • Boneless Buffalo Wings
  • Loaded Boneless Buffalo Wings
  • Cheese Stuffed Mini Meatloaf
  • Buffalo Chicken Chili
  • Chicken Alfredo Zoodles
  • Chicken Carbonara
  • Chicken Enchilada Casserole
  • Egg Roll Bowl
  • Cheesy Chicken Casserole
  • Open Faced Roast Beef
  • Chicken Baked Parmesan Zoodles

 

  • 3 cups quick oats
  • 1 scoop vanilla protein powder
  • 1 cup unsweetened cashew/almond milk
  • 2 cups unsweetened applesauce
  • 4 tbsp liquid egg whites (2 shelled egg whites)
  • 1 tbsp cinnamon
  • 1/2 cup stevia

Icing:

  • 48 grams fat free cream cheese
  • 1 scoop vanilla protein powder
  • stevia to taste
  • water to consistency (less water for thicker frosting)
  • Walden's Farm pancake syrup

Combine all ingredients (except icing ingredients) into a bowl and mix completely. Pour into a 9x9 baking dish that's been sprayed with non-stick spray. Drizzle syrup over the top and place into oven for 40-45 minutes on 350. In a separate bowl mix your cream cheese, protein powder, stevia, and water. Mix until smooth. You can place in a ziploc bag and cut the tip of a corner off and drizzle onto the oatmeal bake after it's cooked, or you can coat the top using a spoon or spatula. Top with more pancake syrup when you're ready to eat.

 

Makes 6 servings.

 

Macros per 1 serving:

239 calories: 15P/38C/3F

 

 

Cinnamon Roll Oatmeal Bake

  • 1 scoop protein powder
  • 3 tbsp liquid egg whites
  • 3 tbsp water
  • 1 tsp vanilla extract
  • dash of cinnamon and stevia
  • 1/2 cup (70 grams) frozen blueberries
  • 2 tbsp whipped cream cheese (can sub for greek yogurt of fat free cream cheese if you need less fat)

Combine all ingredients, except blueberries and cream cheese. Spray a skillet with non-stick cooking spray and pour half of your mixture in it. Cook for 1-2 minutes and flip. Cook on both sides until golden brown. The mixture will make 2 crepes, which is 1 serving.

Microwave your blueberries with 1 tsp stevia for 1 mintue. Smear 1 tbsp of whipped cream cheese on each crepe, then top with blueberries. (I pour mine down the center so it's easier to roll the crepe) Then fold each side in, and flip over to keep them sealed. Top with Walden Farms syrup or sugar free syrup.

 

Makes 2 crepes which is 1 serving

 

Macros:

225 calories: 31P/12C/7F

 

Protein Crepes

Fried Chicken:

  • 4 oz chicken breast
  • 7 grams (a half serving) of pork rinds
  • salt and pepper to taste

Waffle:

  • 20 grams protein powder
  • 18 grams pancake/waffle mix (I used Hungry Jack)
  • 1 tbsp liquid egg whites
  • 1 tsp baking powder
  • water for consistency
  • Walden's Farm pancake syrup, or sugar free syrup

Spray your chicken lightly on each side with non stick cooking spray, then salt and pepper. Crush pork rinds in a bowl and coat each side of the chicken with them. You can cook in an air fryer for 12-15 minutes on 400, or cook on stove top on medium heat until brown and crispy and juices run clear. While chicken is cooking, mix your waffle ingredients and add to a waffle iron for 2-3 minutes until golden brown. Top with pancake syrup.

 

Makes 1 serving

 

Macros:

289 calories: 45P/14C/6F

 

Chicken & Protein Waffles

 Waffle:

  • 20 grams protein powder (vanilla or snickerdoodle)
  • 18 grams pancake/waffle mix
  • 1 tbsp egg white
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 cup water

Icing:

  • 10 grams fat free cream cheese
  • 6 grams vanilla protein
  • 1/2 tsp stevia
  • water to consistency (less water for thicker icing)

Combine all of your waffle ingredients then pour onto a waffle iron sprayed with non-stick spray. Cook until golden brown. For the icing you'll combine all ingredients and mix until smooth. For a thicker icing, use less water. You can spoon into a ziploc bag, cut the tip of the corner off, and drizzle onto waffle. Top with Walden Farms pancake syrup or other sugar free syrup.

 

Makes 1 waffle

 

Macros:

178 calories: 26P/17C/2F

 

 

 

Cinnamon Roll Waffle

  • 2 slices 45 calorie bread
  • 1 tbsp whipped cream cheese
  • 8 grams (about 1/4 scoop) vanilla protein powder
  • 1/4 cup blueberries
  • 4 tbsp liquid egg whites (or 2 shelled egg whites)
  • stevia and cinnamon to taste

Combine cream cheese and protein powder with a splash of water (just enough to mix it, but you don't want it to be runny). Mix until creamy.  Spread onto 1 piece of bread. Microwave blueberries for 30 seconds, and spread on top of cream cheese mix, then top that with your other piece of bread. In a separate bowl, combine egg whites, stevia and cinnamon. Dip both outter sides of your "sandwich" into the wash. Place in a skillet that's been sprayed with non-stick spray and cook on medium heat until both sides are golden brown. Top with Walden Farms syrup.

*You can substitue blueberries for mini chocolate chips, other fruit, sprinkles, etc. This will change the nutritional information.

 

Makes 1 serving

 

Macros:

198 calories: 20P/24C/4F

Stuffed French Toast

  • 1 scoop protein powder
  • 3 tbsp liquid egg whites
  • 1 tsp baking powder
  • Stevia to taste
  • Water to consistency
  • 3 slices of turkey bacon
  • Walden Farms syrup for dipping

I cook my bacon first on my griddle on medium heat. While it's cooking, mix your protein powder, egg whites, baking powder, stevia, and just enough water to make a batter. Once the bacon is cooked I remove it from the griddle, spray the area with non-stick cooking spray and lay bacon back down a few inches apart. Then spoon your batter over the entire piece of bacon. You should have enough mix to cover all 3 slices. Cook like a pancake, and flip to ensure both sides are golden brown. Serve with Walden Farms syrup or sugar free syrup.

 

Makes 3 dippers

 

Macros:

210 calories: 35P/1C/8F

Protein Pancake Dippers

 

  • 20 grams protein powder (vanilla or snickerdoodle)
  • 18 grams pancake/waffle mix (I used Hungry Jack)
  • 1 tsp baking powder
  • 1 tbsp egg whites
  • splash of water

  • 1 slice of fat free cheese
  • 1 egg white
  • 1 piece of turkey sausage
  • Walden's Farm pancake syrup or sugar free syrup

Mix your protein powder, pancake mix, baking powder, egg white, and water. Scoop onto a griddle or frying pan into 2 small pancakes and cook until golden brown. While they are cooking, fry your single egg white, and microwave your turkey sausage. When everything is finished cooking, you'll assemble like a sandwich. You can drizzle with syrup, or use it for dipping.

 

Macros:

231 calories: 33P/16C/5F

Sausage, Egg & Cheese Griddle

 

  • 20 grams protein powder
  • 18 grams pancake mix
  • 1 tbsp liquid egg whites
  • 1 tsp baking powder
  • water to consistency
  • 2 turkey sausage links (each cut into 3 pieces)

Pre-heat your oven to 350. Combine all ingredients except your sausage. Spray a mini muffin pan with non-stick spray and spoon a small amount of the mixture into 6 cups. Add your piece of turkey sausage in each cup, then cover with remaining batter. Bake for 8-10 minutes, until golden brown on top. Serve with Walden Farms syrup or sugar free syrup.

 

Makes 6 pigs in a blanket

 

Macros:

209 calories: 28P/16C/5F

 

Breakfast Pigs in a Blanket

Waffle:

  • 20 grams protein powder
  • 18 grams waffle mix
  • 1 tbsp liquid egg whites
  • 1 tsp baking powder
  • water to consistency

  • 1 tbsp sugar free raspberry preserves
  • 1 slice thin swiss cheese
  • 1 oz. turkey breast deli meat
  • 1 oz ham deli meat

Combine all of your waffle ingredients until mixed well. Pour into a waffle maker that's been sprayed with non-stick spray and let cook until golden brown. Take your deli meat and put in a skillet on medium heat just long enough to warm it. 1-2 minutes. Cut your waffle in half and top with deli meat, cheese, and rapsberry preserves.

 

Makes 1 sandwich

 

Macros:

241 calories: 33P/21C/5F

Monte Cristo Waffle Sandwich

  • 4 oz shredded chicken breast (I cook mine in a crockpot with salt, pepper, and low sodium chicken broth)
  • 2 tbsp non fat greek yogurt
  • 1 slice turkey bacon crumbled
  • 1 oz onion
  • 1 oz green onion
  • 1/4 cup fat free shredded cheddar cheese
  • 1/2-1 tsp ranch seasoning mix
  • salt and pepper to taste

Combine all ingredients in a bowl and stir until mixed completely. Serve on romaine lettuce leaves, wraps, bread, etc.

 

Makes 1 serving

 

Macros:

195 calories: 31P/7C/5F

 

Loaded Chicken Salad

  • 1 green bell pepper (around 130 grams)
  • 8 slices of turkey pepperoni cut into halves
  • 1/4 cup of pizza sauce
  • 1/4 cup fat free shredded mozzarella
  • italian seasoning and salt to taste

Start with cutting your pepper into pieces. I cut the top and bottom off then section out pieces. Spray it lightly with non-stick cooking spray and place them on a baking sheet. Sprinkle with salt and italian seasoning. Bake on 350 for 15 minutes. Remove from oven, then fill each pepper slice with pizza sauce, pepperoni, then cheese. Return to the oven for another 5 minutes, or until cheese is melted.

 

Makes 1 serving

 

Macros:

137 calories: 17P/14C/2F

Mini Pizza Peppers

  • 2 slices 45 calorie bread
  • 1 thin slice Colby jack cheese
  • 1 tbsp whipped cream cheese
  • 1 serving jalapenos
  • Pam butter spray

Coat one slice of bread with your cream cheese, then cover it with jalapenos, then top with the slice of colby cheese, then the other slice of bread. Spray both outer sides of bread lightly with the Pam butter spray and also your skillet. Cook on medium heat until both sides are golden brown.

 

Makes 1 sandwich

 

Macros:

157 calories: 8P/20C/6F

 

(Can use fat free cheese if you need lower fat macros.) 

Jalapeno Popper Grilled Cheese

 

 

  1. 16 grams (1/2 scoop) protein powder
  2. 30 grams oat flour
  3. 1/2 cup liquid egg whites
  4. 1 egg
  5. 1/4 cup non-fat greek yogurt
  6. 1 tsp baking powder
  7. 2 - 96-98% fat free hot dogs (may also use turkey dogs)

Pre-heat your oven to 350. Combine all ingredients, except hot dogs, in a bowl and mix. Cut your hot dogs into 8 smaller pieces. (I cut mine in half, then cut the halves in half) Spray 16 cups in a mini muffin pan with non-stick spray. Pour just enough batter in each to coat the bottom of the cup. Add a piece of hot dog to each cup, then cover with batter. Bake 12-15 minutes, or until golden brown on top.

 

Makes 2 servings (1 serving is 8 mini corn dogs)

 

Macros per serving:

213 calories: 28P/13C/5F

Protein Mini Corn Dogs

  • 6 hard boiled egg whites
  • 1 tbsp plain non fat greek yogurt
  • 2 tsp dijon mustard
  • 1/4 tsp black pepper
  • 1/4 tsp dill weed
  • 1 oz onion
  • optional - celery

Combine all ingredients in a bowl and mix well. I eat mine on romaine lettuce wraps or whole wheat tortillas.

 

Makes 1 serving

 

Macros:

127 calories: 23P/5C/0F

Egg Salad

 

  • 4 oz chicken
  • 1 oz pork rinds (more if you want extra crispy)
  • Franks buffalo wing sauce
  • salt and pepper

Pre-heat your oven to 425. Cut your chicken into chunks, then add salt and pepper. Put chicken in a bowl and cover with buffalo wing sauce. Make sure your chicken is completly coated in sauce. In a separate bowl, crush your pork rinds. Take each chunk of chicken and dip into the pork rinds on both sides. This should lightly coat the chicken. Put on a baking sheet and cook 15-20 minutes, or until golden brown. These also cook great in an air fryer on 425 for 12-15 mintues.

 

Makes 1 servings

 

Macros:

141 calories: 23P/0C/5F

 

 

 

Buffalo Chicken Tenders

  • 4 oz chicken breast
  • 1/4 cup fat free shredded cheddar cheese
  • 1/2 slice turkey bacon
  • 1.5 oz pork rinds
  • Franks buffalo wing sauce
  • green onions to garnish
  • Bolthouse Farm ranch (optional for dipping)

Pre-heat your oven to 425. Cut your chicken into chunks, then add salt and pepper. Put chicken in a bowl and cover with buffalo wing sauce. Make sure your chicken is completly coated in sauce. In a separate bowl, crush your pork rinds. Take each chunk of chicken and dip into the pork rinds on both sides. This should lightly coat the chicken. Put on a baking sheet and cook 15-20 minutes, or until golden brown. These also cook great in an air fryer on 425 for 12-15 mintues. Remove from oven, set oven to broil on high. Add cheese and turkey bacon crumbles. Put back in oven for 1-2 minutes, until cheese is melted. Top with green onions.

 

Makes 1 serving

 

Macros:

228 calories: 37P/2C/7F

Loaded Buffalo Wings

Meatloaf:

  • 1 lb ground turkey (I use 99% fat free)
  • 4 tbsp liquid egg whites or 2 shelled egg whites
  • 1/4 cup quick oats
  • 2 oz green pepper chopped
  • 1 oz white onion chopped
  • 1 tsp italian seasoning
  • 1/2 tsp salt
  • 3 light mozzarella cheese sticks

Glaze:

  • 3 tbsp reduced sugar ketchup
  • 2 tsp brown sugar
  • 1 tsp Walden Farms syrup

In a bowl combine your turkey, egg whites, onion, pepper and spices. Once mixed well, slowly stir in your oats. Measure out into 6 loaves. Cut your string cheese into halves. Stuff one half of string cheese into each meatloaf mixture and cover completly. Place these on a baking sheet that's been sprayed with non-stick cooking spray. In a separate bowl, combine your ketchup, brown sugar, and syrup. Mix well then spoon mixture onto each meatloaf. Bake for 35-40 minutes.

 

Makes 6 mini meatloafs

 

Macros: (per 1 mini meatloaf)

135 calories: 24P/6C/2F

 

 

Cheese Stuffed Mini Meatloaf

  • 1 lb lean ground chicken
  • 3-4 cups low sodium chicken broth ( 3 cups for thicker chili, 4 cups for soupier chili, recipe is made to 4 cups)
  • 1 can white northern beans
  • 1/2 cup Franks buffalo wings sauce
  • 4 oz (half block) fat free cream cheese
  • 1 ranch mix pack
  • 2 oz green pepper
  • 1 oz white onion
  • 1 oz green onion
  • 1 can diced tomatoes
  • 1 tsp garlic powder
  • salt and pepper to taste

Combine all ingredients into crockpot. Cook on high 3-4 hours. Makes about 9 cups. One serving is 1.5 cups. Top with fat free shredded cheese and additional wing sauce if you like it spicier.

 

Makes 6 servings (1.5 cup is a serving)

 

Macros:

189 calories: 24P/19C/1F

 

Buffalo Chicken Chili

  • 150 grams zuchinni noodles (about 1.5 cups)
  • 4 oz chicken
  • 85 grams (1 cup) broccoli
  • 1 oz mushrooms
  • 1/4 cup Prego light alfredo sauce

Bake or grill your chicken. While it's cooking, spiralize your zucchini into noodles and put into a skillet(sprayed with non-stick spray) with your mushrooms on medium heat. Spray zoodles and mushrooms with non-stick spray, add salt and pepper, then cover with lid and cook for 6-8 minutes or until zoodles are tender. Add your chicken, then your alfredo sauce and mix together. Allow that to simmer on low heat 1-2 minutes.

 

Makes 1 serving

 

Macros:

225 calories: 27P/13C/6F

Chicken Aflredo Zoodles

 

  • 1 lb cooked chicken breast (shredded or cut into pieces)
  • 2-3 cups zucchini noodles (2 medium size zucchinis)
  • 1/2 cup peas
  • 1 cup fat free shredded mozzarella
  • 2 cups low fat Prego Alfredo sauce
  • 1/2 tsp salt
  • 2 pieces cooked turkey bacon crumbled
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin

Pre-heat oven to 350. Spray a 9x9 casserole dish with non-stick spray. In a bowl, combine all of your ingredients, except for the shredded cheese, and mix well. Pour mixture into casserole dish, then top with cheese. Bake for 25-30 minutes.

 

Makes 4 servings

 

Macros:

247 calories: 34P/10C/7F

Chicken Carbonara

 

 

  • 1 lb chicken breast cooked and shredded
  • 1 cup riced cauliflower
  • 1 cup corn
  • 1 cup black beans (rinsed and drained)
  • 1 can enchilada sauce
  • 4 oz red pepper chopped
  • 2 oz green onion
  • 1 tsp chili powder
  • 1 tsp ground cummin
  • 1 tsp minced garlic
  • 1 cup fat free cheddar cheese

Pre-heat your oven to 350. Combine all ingredients except for your cheese. Spread into a casserole dish that's been sprayed with non-stick cooking spray, then top with cheese. Bake for 30 minutes.

 

Makes 4 servings

 

Macros:

282 calories: 36P/24C/4F

 

Chicken Enchilada  Casserole

  • 4 oz ground turkey (or lean beef)
  • 1 cup coleslaw mix
  • 1 oz green onion
  • 1 oz white onion
  • 1-2 tbsp low sodium soy sauce

Cook your turkey and white onions in a skillet on medium heat. Drain off any liquid then add your cole slaw mix. Stir the coleslaw into your turkey until it begins to wilt and soften. Add your soy sauce and let simmer on low for an additional 1-2 minutes. Top with green onion.

 

Makes 1 serving

 

Macros:

179 calories: 30P/10C/2F

Egg Roll Bowl

  • 4 oz cooked boneless chicken breast chunked or shredded
  • 1 cup frozen broccoli 
  • 3/4 cup riced cauliflower 
  • 1/4 cup fat free shredded cheddar cheese

Spray a skillet with non stick cooking spray and pour in your cauliflower and broccoli. Cook those until tender. Add in your chicken, and salt and pepper. Let simmer together for a few minutes, then stir in your cheese. 

 

Makes 1 servings

 

Macros:

210 calories: 34P/9C/2F

 

Cheesy Chicken Casserole

  • 3 oz roast beef deli meat
  • 1 slice 45 calorie bread
  • 1/2 cup Green Giant mashed cauliflower
  • 1/4 cup fat free beef gravy

Cook mashed cauliflower according to instructions. Heat your roast beef and gravy. Once cauliflower is done, lay your bread down first, then roast beef, then mashed cauliflower, then gravy. 

 

Makes 1 serving

 

Macros:

230 calories: 22P/20C/6F

Open Faced Roast Beef

  • 3 zucchinis sprialized into noodles
  • 1 lb cooked chicken (chunked or shredded)
  • 1 cup fat free shredded mozzarella cheese
  • 2 cups Prego Light Smart spaghetti sauce

Cook zoodles in a skillet on medium heat for about 5 minutes. Spray with non stick spray, add salt and pepper and cover with lid. Pre-heat oven to 375. Spray a 9x9 casserole dish with non-stick spray. Pour in your zoodles, then top them with your chicken, then spaghetti sauce. Bake for about 10 minutes and remove, add your cheese and return to oven for another 5 minutes, or until cheese is melted. 

 

Makes 4 servings

 

Macros:

220 calories: 32P/16C/3F

Chicken Parmesan Zoodle Bake