Frozen Egg White Dessert

This is how I eat my egg whites pretty much every single night (I eat all six).  Typically I eat my frozen egg whites, brush my teeth, and head to bed. I put 6 egg whites, a dash of unsweetened almond milk, about 2-3 teaspoons cinnamon, 1 tiny scoop of Kal Stevia (you can also use 2 Truvia packets but that has 3g carbs per packet) and 1 Tbsp unsweetened cocoa powder You just want to make sure you ...[Read More]

Sweet Potato and Egg Breakfast Casserole

I make this occasionally for breakfast.  It tastes so good to me!  It takes a little longer to prep than my regular spicy egg whites and so I usually prep it the night before and then in the morning all I have to do is stick it in the oven to cook while I am getting ready for the day.   Ingredients (makes 2 servings)   10-12 ounces diced and peeled sweet potatoes or yams (I like to buy t ...[Read More]

Homemade Protein Bar Recipe – Add Your Own Flavors!

Here is my base protein bar recipe.  Once you have this part down all you need to do is add your own extracts to create your own flavor of bars!  I usually do 2-3tsp extract per batch.   One very important tip. The homemade protein bars have no preservatives in them. So, if you make them you MUST keep them in the fridge or the freezer or they will spoil after one day left on the counter. I learned ...[Read More]

Strawberry Banana Oatmeal Bake

Oatmeal Banana Bake - one word - heaven! 🙂 Here is a great healthy alternative to banana bread.  You could do various modifications to this recipe with different fruits (raspberries, blueberries, blackberries, peaches, apples, etc).  This is a very family-friendly recipe and my two-year old had fun helping me slice the bananas with a butter knife and mix the ingredients together.  Because of the b ...[Read More]

30 Minute Easy Homemade Spaghetti Sauce with Ground Turkey

30 minute Spaghetti Sauce with Ground Turkey      This is a family recipe of ours that tastes absolutely delicious.  A lot of people get intimidated when they think of making their own spaghetti sauce but this recipe is incredibly simple, tastes much better than most canned sauces, and is lower in sodium and sugar than most canned spaghetti sauces.  I usually will make this recipe in bulk and free ...[Read More]

Blueberry Protein Pancake Recipe

There are a lot of protein pancake recipes out there, but I really like this one because incorporates only whole foods and is something I can make that my two-year old loves too!  This is one of my favorite ways to eat my egg whites in the morning. Ingredients (makes 1 serving): 6 egg whites ½ cup old fashioned oats 1 tsp baking powder ½ cup unsweetened vanilla almond milk (I like Almond Breeze br ...[Read More]

Different Types of Non-Artificial Sweeteners


I have been getting a lot of questions about which types of sweeteners I use.  Please note: I am NOT a nutritionist, this is just a brief summary of the types of sweeteners I like to use. Stevia is a natural sweetener and comes from a leaf. Apparently there are two sides of the leaf, one side is a little more bitter and one side is a little sweeter. Truvia, Stevia in the Raw, and KAL are three of ...[Read More]

Natalie’s Notes: Eat a Meal Every Three Hours

natalies notes

Make it a goal to eat a meal every three hours today. If you weren't able to prep your food over the weekend, it's still better to have a protein shake than nothing at all. Set the alarm on your phone to go off every three hours if you need to. By eating regularly throughout the day your body will begin to trust that it is going to get fed at consistent times, your metabolism will increase, and yo ...[Read More]

Chicken Dinner with Sweet Potato

Not sure what to cook for dinner tonight? Try this EASY recipe that I have been making a lot lately! -3 chicken breasts, trimmed and cut into slices -2 Tbsp extra virgin olive oil -1/4 c. lemon juice -4 garlic cloves, chopped -1 onion, chopped -1 container of sliced mushrooms -1 can of low-sodium diced tomatoes -1 bunch of asparagus, chopped -garlic powder, and black pepper to taste In a pot add t ...[Read More]

Natalie’s Notes: Daily Water Intake


This is such a great idea!! I find that if I tote around a large waterbottle I have an easier time getting my water in. When I have my water right in front of me it makes it easy to remember to drink. Do you guys have any tips or tricks for getting your daily amount of water in? Not sure how much water you should drink? A good rule of thumb is to take your body weight, divide it in half, and that ...[Read More]