Chicken BLT Salad with Jalapeno-Ranch Dressing

Serves: about 6, serving size: 1.5-2 cups

2 bags or one head of romaine lettuce

½ lb low-sodium bacon

1 pint cherry tomatoes, sliced

1-2 chicken breasts, cooked and sliced into bite-sized pieces

2-3 jalapenos

1/2c light ranch dressing

  1. Preheat oven to 425⁰ and place bacon on a lined baking pan. *The bacon will crisp up better if you place a cooling rack under the bacon so the fat can drip off while baking.
  2. While you’re waiting for the oven to heat, slice cherry tomatoes, and cut and de-vein the jalapenos. Slice the jalapenos into thirds and place into a small food processor.
  3. Add ranch dressing to the food processor and puree jalapenos and dressing until there are no more chunks.
  4. Cook bacon for 15 minutes, flip, and cook for another 8-10 minutes until bacon is cooked and crispy.
  5. Assemble your salad with romaine, tomatoes, chicken, bacon, and drizzle with jalapeno-ranch dressing.

185 Calories. Fat 11g. Protein 16g

KP’s Tip: Sprinkle with parmesan cheese for a little more flavor. You can also use turkey bacon to cut down on the sodium. This is also a great salad for lunches for the week! Easy to assemble, little ingredients, and SO delicious!

Honey Mustard Hummus

  • 1 1lb 13oz can of garbanzo beans (large can)
  • 1/4c honey
  • 1/4c spicy brown mustard
  • 2tbsp olive oil
  • 3-5 drops lemon juice
  1. Open garbanzo beans and rinse in colander.
  2. Combine all ingredients in food processor and blend until smooth and no chunks or beans are left.
  3. Spoon into your serving bowl and enjoy with your favorite dipping food!

Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5
Serving size: 3 tbsp

Serves 8
Kcals: 90 calories, 4g fat, 3g protein

KP’s Tip: I used carrots, celery and pretzel thins to dip into the hummus. This was especially good with the pretzels; it’s like a honey-mustard pretzel!

Breakfast Egg Muffins

  • 1lb ground turkey sausage
  • 2 medium peppers (red, green or yellow)
  • ½ small onion, chopped (red or white)
  • 4 handfuls spinach, ripped into pieces
  • 1tbsp onion powder
  • Salt and pepper to taste
  • 1 32oz container liquid egg whites
  • Non-stick spray
  1. Preheat oven to 350⁰ and spray muffin tins with non-stick spray.
  2. Heat skillet to medium high heat and brown turkey sausage until cooked through, breaking up into small crumbles.
  3. Combine turkey sausage, peppers, onion, spinach, and spices in a mixing bowl.
  4. With a spoon, scoop turkey sausage mixture evenly into 24 muffin tins. *I only had one 12-cup muffin tin so I used half the mixture first, baked the eggs and then used the rest of the mixture.
  5. Pour egg whites on top of mixture, into muffin tins just below the rim of the pan.
  6. Bake for 25 minutes or until eggs no longer move when you wiggle the pan.
  7. Once they’re done, place on a cooling rack for at least 5 minutes and enjoy!

Serving size: 2 muffins
114 calories
3g carbs
18g protein

KP’s Tip: Make these ahead of time so you have them for the week. They make a great grab-and-go breakfast that’s still hot! You can also find pre-cooked turkey sausage crumbles to save time too.

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Buffalo Chicken Cheesesteak Stuffed Peppers

  • 2 large red peppers, raw
  • 1lb ground chicken
  • 1/3 c hot sauce
  • 1 cup mozzarella cheese
  • Non-stick spray
  1. Preheat oven to 350⁰.
  2. Rinse and slice peppers in half lengthwise and then devein the peppers (cutting out all seeds and hollowing out pepper).
  3. Lines baking sheet with tin foil and spray with non-stick spray. Place pepper on tray and set aside.
  4. Cook ground chicken in skillet on medium to medium high heat. Continue to stir until cooked.
  5. Add hot sauce to chicken and mix.
  6. Once sauce and chicken is combined, stuff into pepper halves. You should be able to stuff all the chicken into the peppers evenly.
  7. Top with mozzarella cheese.
  8. Place peppers in oven for 20-25 minutes or until cheese is melted and peppers are cooked.

Prep time: 15 minutes

Cook time: 25 minutes

Total time: 40 minutes

Kcals: 283, 15g fat, 29g protein

Serves 4, serving size: 1 pepper half

KP’s Tip: Pair with your favorite green vegetable or side salad for a colorful, low-carb and high protein meal!