So I’ve seen these things on Pinterest a million times and I drool over them approximately… every time! What’s not to love about a pancake with bacon in the middle?? So of course, I asked myself “how can I make this healthier?” The answer is easy… Again, not reinventing the wheel, just making simple swaps to the recipe to make it more macro friendly.  

Here’s what you need:

  • 1 scoop protein powder (I use PE Science)
  • 3 tbsp egg whites or 1 whole egg (use egg whites for lower fat)
  • 1 tsp baking powder 
  • Splash of water and stevia 
  • 3 slices of turkey bacon 
  • *Waldens Farms syrup or sugar free syrup for dipping 

I cook my bacon first. I throw it on griddle with non stick cooking spray. While it’s cooking, I prepare my pancake mix. Here’s the turkey bacon I get. Only 25 calories per slice. 


Once the bacon is crispy, poor spoonfuls of the mixture over the bacon until you cover it. From here, you just cook it like a pancake. When you see the batter bubble, flip it over to cook the other side. Once both sides are golden brown, they’re done. 😁 I didn’t worry about covering the “bottom side” because I didn’t have enough mixture. You could make 2 dippers and completely cover if you wanted. 


Macros for all 3: 

210 calories: 35p/1c/8f

There ya have it! High protein and next to no carbs. Enjoy! 

New Year, new you? Where to start…

img_3087A goal without a plan is just a wish” – Antoine de Saint-Exupery

Did you know the number 1 New Year’s Resolution is to get healthy/lose weight? Of course you did. But where do you start? Most people tell me they just can’t seem to get motivated to work out and eat healthy, so I wanted to share a few tips to help out.

  1. Invest in some new workout duds. I don’t know about you, but who doesn’t get excited about new shoes and clothes?! This time of year you can find crazy deals on new workout gear. Another tip, I lay my workout clothes out the night before so I have an easier time getting out the door in the morning to go to the gym.
  2. Find a gym buddy or join an online training group. If you don’t have enough discipline to workout on your own, a partner or group will give you that added accountability. It’s easy to tell yourself “I don’t feel like going to the gym”, but letting someone else down who is counting on you is much harder. Jamison Christina Fitness/Swole Sisters offer online group training as well as online personal training and nutritional guidance. Check out our Facebook page here:  https://www.facebook.com/JamisonChristinaFitness/?ref=page_internal
  3. Set small, attainable goals, write them down, and check in on them regularly. Don’t make a year long resolution where you have no way of tracking your progress. Instead, make weekly or monthly goals. They don’t have to be about weight loss either. It can be as small as hitting your macros everyday that week, only having 1 can of soda per day, etc. You get the picture. Once you nail your small goals, make them a little bigger, but still part of what your larger overall goal is. This will keep you motivated because you will be making progress that you can see.
  4. Make food you look forward to eating. This is huge for most people. Dieting is hard. Especially when you’re only eating chicken, fish and veggies. And to be honest, that’s not a sustainable lifestyle for anyone. Maybe for a short period of time, but if you don’t enjoy the food you’re eating, chances are you’re not going to eat it. I follow “flexible dieting”, or “if it fits your macros” approach. This has been a saving grace for me as it allows me freedom to eat what I want, as long as I hit my macro goal for the day. I have tons of recipes here on the blog that you can check out for fun ways to eat healthy and low calorie.
  5. Make it a priority. If it’s not important to you, you won’t do it. Point blank. Nothing worth having comes easy. There will be times you’re faced with wanting to eat McDonalds instead of the lunch you prepped, where you don’t want to wake up to go the gym, or life just gets in the way. You will stumble, you will fall, but what’s most important is that you get back up and keep going. The longer you do it, the more you’ll enjoy it, and you’ll wonder how you ever did it any other way.

I hope this will help some of you that need a place to start. Here’s to a happy and healthy New Year!

Skinny Buffalo Chicken Dip


One of the things I love most about IIFYM (if it fits your macros) is that nothing is really off limits. If I can make it fit into my daily macro goals, I can eat it. With this in mind, I sometimes get a little creative in the kitchen. In this case, I didn’t have to. Nope, I didn’t reinvent the wheel here people. I just made some swaps to the regular Buffalo chicken dip recipe to make it more “macro friendly”. 


I made a single serving for myself. I find when I make a full recipe (multiple servings) I often waste more than I eat. Here’s what I used:

•4 oz shredded chicken (from food prep)

•Franks wing sauce (2-3 tbsp) 

•2 tbsp FF cream cheese 

•28 grams non-fat plain Greek yogurt 

•3/4 tsp ranch dip mix 

•14 grams (1/8 cup) FF shredded cheese 

(You can also use 2 tbsp Bolthouse Farms ranch dressing in place of ranch mix and Greek yogurt, I just used what I had on hand.) 

Mix all ingredients, except the cheese, in a microwave safe dish. Once mixed, microwave for about 1 minute. Remove from microwave and add cheese to the top and put back in for about 20-30 seconds, or until cheese is melted. 


I made my own “tortilla” chips to dip with. I used a Joseph’s whole wheat pita, sprayed both sides lightly with cooking spray and added salt and pepper. I broiled it for 1-2 minutes on each side until edges were brown. (Pita bread pictured below)


Macros for the dip: 190 cal – 32P/8C/3F

Remember, you can make tons of your favorite foods more macro friendly by simply swapping for fat free options, and getting a little creative. Hope y’all enjoy!

Protein Double Doozies 

Why does everything taste better with icing?? I know I’m not the only person who feels this way.  I’m one of those people who will take a lil’ cake with her icing 😂 Go big or go home, right?

I went shopping Saturday and tried my best to avoid Great American Cookies. But, being the wonderful wife and mom that I am 😏, I had to get double doozies for my guys. When I delivered the goods I went straight into baking mode for myself. I was determined to make my own macro-friendly double doozies. Here’s what I came up with:


These were soft and oh so good. The recipe makes 4 medium cookies.

•1 scoop vanilla protein powder 

•60 grams (1/4 cup) pure pumpkin (can also use 1/2 of a banana)

•1/2 tsp baking powder 

•8 grams sugar free jello pudding cheesecake mix 

•1 tsp sprinkles (optional) 

•1 tbsp waldens farm pancake syrup

•splash of water and stevia

Mix well. Add just enough water to have a thick, gooey batter. Preheat oven to 350 and spoon mixture into 4 “blobs” on a cookie sheet. Bake 10-12 minutes. 

Icing:

•2 tbsp whipped cream cheese

•8 grams vanilla protein powder 

•splash of water

You’ll need very little water. Just enough to mix the protein powder into the cream cheese. You want a thick frosting-like texture. (You can add stevia to make it sweeter.) Sandwich the mixture between your cookies after they cool, and voila, protein double doozies! 


Macros: for 2 double doozies (all 4 cookies with icing)

265 calories – 32P/20C/7F

Single Serving: Chicken Tortilla Soup


I absolutely love soup, especially this time of year. Typically I’ll make a crockpot of chili, or chicken tortilla soup but I find I always end up wasting a ton and I have a hard time calculating the exact macros per serving. 

I decided on Sunday when I was food prepping, I would prep some individual servings of soup. These were easy to make and super handy on nights I need a quick dinner. 

Chicken Tortilla Soup:

•4 oz cooked shredded chicken 

•100 grams black beans 

•60 grams (1/4 cup) canned corn 

•1 oz onion

•90 grams (6 tbsp) salsa 

•low sodium chicken broth 

•dash of chili powder and salt

•optional- fat free cheese and tortilla chips for toppings



I layered everything in Tupperware containers then covered with broth. Yep, that easy. 

I made white chicken chili as well. Just sub out black beans with white northern beans, and salsa for salsa verde and leave out the corn. 

Macros for chicken tortilla soup:

259 calories: 27P/26C/4F

Pumpkin Spice Protein Waffles


I apologize in advance for blowing y’all up with the pumpkin spice recipes. For this month and next, there are gonna be several…. 🙈🎃

Ingredients:

  • 1 scoop protein powder (I used PE Science Snickerdoodle)
  • 1/4 cup pumpkin purée 
  • 3 tbsp liquid egg whites
  • 2 tbsp unsweetened cashew milk
  • 1 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • 1/2-1 tsp stevia 
  • 1 tsp baking powder 

Mix all ingredients, add to a waffle maker that’s been sprayed with cooking spray. Cook until golden brown. 


Makes 2 large waffles. I topped mine with Waldens Farms syrup and a sprinkle of cinnamon. You can make several batches of these and freeze. I pop mine in the toaster when I’m ready to eat them. I actually prefer them this way because it makes them a little crispy on the edges. 

Macros: 157 calories (for both waffles)

30P/6C/2F