More About PHITNPHAT

This is my version of a healthy enchilada bake that gets you a great dose of vegetables!

Healthy version of Reese's Cups to get a candy fix that is clean and giving you some nutrients along the way!

Delicious and easy breakfast or snack.

Add rice cauliflower to pump up the volume in beans and rice.

Mmm, pumpkin spice lattes. The craving hits with the first burst of cool air. Save money and calories by making them at home.

I make these from frozen bags of green beans. My favorite cut is French but you can use any cut your choose. This recipe is from FROZEN green beans and not fresh.

Get up and go kind of shake. You can also replace the Shakeology with a strawberry whey protein powder (but the tropical has a great flavor and texture).

A delicious and SUPER NUTRITIOUS alternative to dessert or a daily shake.

The calories for this pie do not include topping with banana. If you add a banana to the mix or top with one banana the calories will go to 229 calories.

Vegetable Chili loaded with beans! This is a GREAT meal to have while training for distance and endurance events.

Perfect for breakfast or dinner, these quick little quiches are good right out of the oven or cold for breakfast. They hold well for two days.

This is a figure friendly/diet friendly version of cake. It's heavier (weight wise) than regular cake but can be used as a dessert or even breakfast substitues.

I make this and portion out for me and my husband's lunches all week. He likes a side of green beans and I put mine on top of a spinach salad. You can also put this in an Ezekial wrap if you want a "sloppy joe" experience!

Delicious breakfast starter that can be paired with egg whites for a great treat style breakfast.

This makes a great spring and summer type breakfast. I suggest you cover with unsweetened vanilla almond milk and toss in a 1/2 cup of mixed berries for a FILLING breakfast.

Use as a snack or eat both servings as a breakfast or easy to carry lunch option, this is delicious and will satisfy your sweet tooth while also getting in protein, veggie, and healthy carbs!

This is a great side item with chicken or fish. You get good carbs and with a protein it makes for a super meal to build good lean muscles and burn off fat. These are the types of carbs you want to have at night!

This is a hearty serving and is great for blend of healthy carbs with protein.

This is my version of another recipe. It's loaded with protein and is great for dinner served with steamed brocolli or rice. I also will use it for a WONDERFUL breakfast casserole with fruit.

These are good post run, cardio, and great for breakfast or as a snack through the day..

This recipe is quick, easy to make, and a good amount of protein and carbs to eat for an anytime of day meal.

Easy dinner with protein and lowered carbs I use when workouts are done early in the day.

Delicious recipe that is super healthy and great for runners and post-workout.

I love this recipe because it is tasty and you get in all sorts of healthy stuff like your veggies, lean protein, healthy fats, and whole grains.

This is a great breakfast or snack that can be made at the beginning of the week and grabbed quickly.

I make this as before bed snack each night. It is easy to make and full of good protein. The nutrition info here is not accurate...protein should be higher and the carbs should be lower.

This is an easy and quick recipe. The macros are off a tad because I didn't have the fat grams and carbs for the sausage but the cals are right.

This is quick and loaded with protein. I serve mine in a hallowed out green pepper and a side spinach salad for a very filling meal.

I love this for a sweet treat in the afternoon. It has some carbs for energy and it has plenty of protein. You can use it in the evening too if you eat it at least 1.5 hours before bed.

This is a good way to get in something sweet with your meal AND get in some healthy carrots. I love to use this post-workout with some chicken or flank to refuel muscles.

This is a great dish to have mixed in with a protein and spinach or protein and carb based meal. It's low in cals, filling, and just enough sweet to add some flair.

I serve this with a protein and if I'm extra hungry I mix my protein source in this and then put it all on top of 3 cups of spinach tossed in balsamic vinegar.

This is a great protein source and is a good way to eat fish. Can easily be paired with a spinach salad, brown rice, or tossed into a wrap for a quick sandwich.

These are the protein pancakes I make and travel with. They keep in a baggie well, can be topped with sugar free syrup and berries or ate alone. Good for a snack or with an omelette for breakfast.