Diet, Health, Healthy Eating, Recipes, Weight Loss, Workout

Sweet & Savory Post Workout Parfaits

Many people ask me about what to eat after a good workout and yes, protein is important, but many of the protein shakes on the market are not the cleanest of healthiest for you.  Here is an option, that I have fallen in love with and it’s a perfect recipe that you can meal prep a few in advance for a nice grab and go snack, that’s as filling as it is fancy!

I typically use plain greek yogurt for my parfaits, but I wanted to try something a little different, especially since my basil plant, Peter (yes, I named him), was started to wilt so I wanted to make use of the basil I had on hand.  So, I figured I’d swap out the yogurt for cottage cheese, which I have never been a real fan of, until now, and figured that strawberries would be a nice pair with the lemony basil.   For added sweetness and depth of flavor, balsamic vinegar and honey round out this recipe.


  • 1/2 Cup of Cottage Cheese
  • 1/4 Cup of Diced Strawberries
  • 1 Tablespoon of Fresh Basil, chopped
  • 1 Tablespoon of Balsamic Vinegar 
  • 1 Drizzle of Honey
  1. Place cottage cheese at the bottom of a bowl or a mason jar.
  2. In a small bowl, combine Strawberries, Basil and Balsamic together and add to cottage cheese. 
  3. Drizzle with honey and enjoy!

For more of my recipes, I now have a Clean Eating Instagram account – Follow for more recipes and meal prep ideas!

Clean Eating, Diet, Health, Healthy Eating, Recipes

100 Calories or Less Snacks

imageMany people struggle with it comes to finding snacks that are healthy and low in calories. Here are some of my favorites!

1 Cup of Edamame Pods sprinkled with Himalayan Sea Salt – This is also a great dose of protein, packing 9 grams.

Fruit Kebabs – Stack pineapple chunks, strawberries, grapes, and cantaloupe

25 Grapes – in the summer I freeze them for a cold treat

Cottage Cheese with Fruit – Use 1/2 cup of low fat cottage cheese and 6oz of mixed berries, pineapple chunks, or drained canned peaches. Sprinkle with cinnamon.

12 – 15 Raw Almonds

Celery with a Tablespoon of peanut butter (if you add apple slices, it will be a bit more than 100 calories, but still a great snack)

Cucumber slices with 1/4 cup of non fat ranch dressing (or make your dressing from scratch with greek yogurt, skim milk and a packet of ranch seasoning).

Plain Greek Yogurt (1/2 cup) with fruit (mixed berries, bananas, pineapples, apples, etc) and dash of cinnamon.

These are just a few, but there are tons.  Get creative so you don’t get bored with your snacks and start to go back to eating the unhealthier options. What are some of your favorites?