Strawberries & Cream Protein Ice Cream with the Ninja Creami

I was skeptical, but the Ninja TM Creami makes what would otherwise be a protein smoothie into the same texture as ice cream! The Ninja blender is great, but if you love ice cream, this machine really works.

Step by step video here

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Makes 2 servings


Make it

  1. In the Ninja Creami pint container, add almond milk, protein powder, orange juice and monk fruit. Stir well to combine. A hand held frother like this makes it easier (plus they are great for mixing collagen or protein into coffee!)
  2. Add chopped strawberries. Add all or enough to bring mixture to the fill line on the pint container. Stir to combine. Put lid on container and freeze for 24 hours.
  3. Remove pint from freezer and remove lid. Following the Ninja Creami instructions, process the frozen pint using the Lite Ice Cream option. Respin if it’s not fully combined or has some unmixed ice cream at the top.
  4. Serve! Freeze leftovers.

Approximate nutrition information per serving (1/2 container): 145 calories; 3.3 g fat, 1.5 g saturated fat, 165 mg sodium, 10 g carbohydrate, 0g added sugar, 1.5 g fiber, 19 g protein.


Quick Meal Ideas for Diabetes at Costco, Plus 2 to Avoid

Costco is always changing and packed with healthy and fun options! There are many more but here are a few dietitian-approved options to look for at Costco that are tasty and diabetes-friendly. Add these with your favorite veggies for quick meals. Plus, two options that appear healthy, but are not the best choices for people with diabetes. Get more help with diabetes meal planning here.

Banza Pasta. Try with this Buttered Spaghetti recipe

Vicky’s Kitchen Organic Broccoli Cheddar Stuffed Chicken

Don Lee Farms Grilled Chicken Patties with G. Hughes Sugar Free Barbecue Sauce

Real Good Foods Chicken Enchiladas

Tattooed Chef Plant Based Beef Burrito Bowls

Morey’s Marinated Wild Alaskan Salmon

Trident Alsaka Salmon Burgers

Riced Cauliflower Stir Fry

Amylu Teriyaki Pineapple Chicken Meatballs

Amylu Kale and Mozzarella Chicken Burgers

Kevin’s Thai Style Coconut Chicken

Here are two items to avoid! The acai bowl would be better if served with a protein source like eggs or Greek yogurt. The cauliflower crust pizza isn’t much lower in carbohydrates than regular frozen pizzas. Check the nutrition facts labels or talk to a dietitian to learn how to carb count for better blood sugars.

Turkey Egg Roll Bowl

Prep these in advance for weekday lunches. If you have other fresh vegetables on hand to use up, chop them and add them in with the cabbage.

Makes 4 servings


  • 16 ounces Ground Turkey Breast
  • 6 cups cabbage, shredded
  • 2 cloves garlic, minced, or 1/2 teaspoon garlic powder
  • 2 teaspoon ginger minced, or 1/2 teaspoon ginger powder
  • 2 teaspoons Coconut Aminos
  • 2 tablespoons green onion, chopped
  • 2 teaspoons Avocado Oil
  • 1 1/2 cups Frozen Peas
  • 1 tsp Everything Bagel seasoning

Make it

  1. Heat a large skillet over medium heat. Add ground turkey and cook,
    stirring, until browned and cooked through, about 6 to 8 minutes. Remove from skillet to a plate. Set aside.
  2. Add 1 tsp avocado oil to skillet. Add cabbage, peas, garlic, ginger, and coconut aminos. Cook 3-4 minutes until the cabbage is tender. Stir cooked turkey back into skillet.
  3. Remove from heat and top with green onion and drizzle with oil
    (optional) and extra coconut aminos to taste. Sprinkle with Everything Bagel seasoning (optional).

Approximate nutrition information per serving: 298 calories; 6.5 g fat, 0.6 g saturated fat, 380 mg sodium, 25 g carbohydrate, 0g added sugar, 8 g fiber, 33 g protein.

Why your brain makes healthy eating changes a challenge

Your adult brain is very happy to have easy tasks.  Imagine if you had to remember how to tie your shoe each day or how to put the toothpaste on the toothbrush. We setup brain shortcuts or pathways that make daily tasks a no-brainer. When it comes to changing habits, these pathways can become difficult to rewire, adding more of a challenge to making eating and exercise changes.

The next time your brain wants to default to the drive-thru dinner it’s used to or skip making lunch before you head to work, try these habit change tools to help your brain create new, healthy habit pathways.

Make the new thing obvious: Put your lunchbox out on the counter every night. Pack it then or put the car keys in it so you will have to notice it in the morning. Your brain will remember to fill it when your eyes see it.

Make the new thing something you actually want: If you’ve failed eating changes in the past because you are tired of tuna but that’s what you always turn to when you’re “trying” to eat healthy, make meals that actually entice you! Healthy eating does not have to be bland or boring. Think of some of your favorite dishes. Search for healthier recipes or work with a registered dietitian to learn how to make your favorite meals work with your health goals.

Learn your real motivators: The thing that helps you make lasting healthy eating changes might be different than other motivators in your life. Being healthy for family is very important, but it might not motivate you to make your lunch instead of grabbing a vending machine snack. Since health changes are slow, you’ll need some immediate gratification to keep you moving. Try paying attention to the money you save weekly from less meals out and put it towards a bigger purchase like new walking shoes or a tablet. Journal your daily energy levels on a scale of 1 to 5 and see how it improves with better nutrition and regular exercise. It might not be the 50 pound weight loss goal you want, but these quick wins will keep you going.

If you struggle most with having groceries on hand to prepare healthy meals, or feel unorganized with your meal planning, get help with my custom meal planning subscription. It pulls everything into a convenient website or smart phone app. Learn more here.

Slow Cooker Fajita Chicken Soup

Makes 6 servings


  • 2 pounds chicken breasts, skinless and boneless
  • 1 onion, diced
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1/2 cup canned Diced Green Chilies
  • 1 1/2 cups black beans drained and rinsed
  • 15 ounces frozen corn
  • 6 cups low sodium chicken broth
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne powder
  • 1 dash salt
  • 1 lime juiced
  • Tortilla chips and plain Greek yogurt for serving

Make it

  1. Turn slow cooker to low setting. Add half of the onion and bell peppers
    to the bottom of the crockpot.
  2. Place chicken on top of onions and peppers. Then add remaining
    ingredients except for the tortilla chips and yogurt. You may need to add more
    chicken broth to reach the desired consistency of your soup.
  3. Cover with lid and cook for 6 hours on low.
  4. Remove the chicken from the slow cooker and put on a plate. Shred chicken with a fork and stir back into soup. Serve with crushed
    tortilla chips and a dollop of plain Greek yogurt.

Approximate nutrition information per serving: 420 calories; 9 g fat; 584 mg sodium; 38 g carbohydrate; 9 g fiber; 0 g added sugar; 46 g protein

Build your own diabetes friendly Chipotle style bowl

Burrito bowls are delicious, filling and customizable. For people with diabetes, the carbohydrates in a typical burrito bowl, like you might get at Chipotle or Qdoba, can add up past your ideal amount for a meal. Here are a few tips to build a bowl best for your blood sugars at these restaurants or make one yourself at home.

Learn how much carbohydrate you need in a day by working with a registered dietitian. Schedule a virtual visit here.

  • Choose beans over rice, or ask for just a light amount of rice. Both have carbohydrate, but a good portion of the carbohydrate in beans comes from dietary fiber. Fiber doesn’t raise blood sugar and helps keep you feeling full longer.
  • Pick a lean protein. Chicken or lean beef are good options. At home, try it with grilled shrimp or slow cooked pork tenderloin.
  • Add veggies. Lettuce and grilled or sautéed veggies are your typical options at the restaurants. At home, try creative options like sliced jicama, shredded cabbage or zucchini.
  • Choose a fat. The options are typically sour cream, cheese or guacamole. If you have a weight loss goal, choose one of these. If you are making your bowl at home, try swapping sour cream with plain reduced fat Greek yogurt. It tastes like sour cream but retains more of the protein from milk and less of the fat.
  • Spice it up with a salsa of your choice! If it’s available, squeeze the juice of a lime wedge all over the bowl meal. It brings out the flavor of the ingredients without adding additional salt.

If you love bowl meals, try this cheeseburger bowl too.

Apple Pumpkin Spice Overnight Protein Oatmeal

When you can’t choose between cinnamon apple and pumpkin spice, choose both! This recipe can be prepped in advance for a quick, filling breakfast you can take to work.

Makes 1 serving (make 3 or 4 at a time to meal prep)


  • 1/2 cup organic old fashioned oats
  • 2 tbsp canned pumpkin puree
  • 3 tbsp vanilla whey protein powder (use my affiliate link here for free shipping!)
  • 1/4 tsp pumpkin pie spice or cinnamon
  • 2/3 cup water
  • 1/2 of a small apple, chopped
  • 2 tbsp chopped walnuts

Make it

  1. In a small container that has a lid, add oats, pumpkin, protein powder, spice and water. Stir to combine. Top with chopped apple and walnuts.
  2. Put lid on container and put in the refrigerator overnight or at least 3 hours.
  3. When ready to eat, remove lid, microwave for 30-45 seconds and eat.

Approximate nutrition information per serving:

  • 300 calories
  • 8 g fat
  • 38 mg sodium
  • 44 g carbohydrate
  • 8 g fiber
  • 21 g protein

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Filling Protein Snacks for People with Diabetes

For people with diabetes, a balanced snack that has protein and fiber-rich carbohydrates can help decrease hunger pains between meals and help reduce blood sugar swings. Here are 5 options for healthy snacks for people with diabetes or prediabetes:

1st Phorm Protein Meat sticks original smokehouse
  1. Greek yogurt with berries: look for a Greek yogurt with at least 10 grams protein per serving and no more than 15 grams carbohydrate per serving, like Chobani Less Sugar.
  2. Beef stick and 2 to 3 cups popcorn: this hearty snack is perfect for those who want more to eat in a snack. Popcorn is lower in carbohydrates than other salty snacks like pretzels, crackers or chips. These 1st Phorm protein meat sticks come in 4 flavors and have 20 grams of protein. The breakfast sausage flavor makes a great morning meal on the go, paired with an apple and handful of almonds or pistachios.
  3. Cheese and crackers (done right): 15 Triscuit Thin Crisps with 2 slices cheese and 2 slices reduced sodium deli turkey. Be sure to get the Thin Crisp Triscuits. If you have the regular/square kind, the serving size 6 crackers.
  4. Veggies and Greek yogurt ranch dip: to make this high protein dip, mix 1 packet of ranch seasoning (like Simply Organic) with 2 cups plain Greek yogurt. Serve 1/2 cup of the mixed dip with your favorite veggies and Harvest Snaps pea crisps.
  5. Protein cereal: get the recipe here. Choose a cereal with 4 grams fiber or more per serving, like Kashi Warm Cinnamon Oat cereal. For the protein, choose a meal replacement protein, like Level-1, not a post-workout protein.

Get a list of high protein, low carbohydrate foods here to create more snack ideas of your own.

Chocolate Chip Red Velvet Mug Cake

Mug cakes made with protein powder make the perfect sweet snack or small meal when something sweet just sounds good. Try this the next time it’s late and you don’t know what to make for dinner. Top it with low sugar vanilla Greek yogurt, like Dannon Triple Zero, for an even more filling meal.

Makes 1 serving


  • 1 scoop (about 1/3 cup) Level-1 Red Velvet or milk chocolate protein powder (use my affiliate link here for free shipping!)
  • 1 tbsp almond flour (or whole wheat)
  • 1 1/2 tsp granulated stevia
  • 1/4 tsp baking powder
  • 1/4 cup unsweetened applesauce
  • 1 tbsp unsweetened almond milk
  • 2 tbsp chocolate chips
  • 2 tbsp Redi Whip whipped cream

Make it

  1. Spray a large mug or other microwave safe bowl with cooking spray.
  2. In the mug, add the almond flour, protein powder, granulated stevia and baking powder. Stir to mix.
  3. Add the applesauce and milk to the mix. Stir to form a batter.
  4. Microwave for 30 seconds to semi-set the cake. Add chocolate chips to mug. Microwave another 15 to 30 seconds.
  5. Cool slightly and top with whipped cream. Serve.

Approximate nutrition information per serving:

  • 340 calories
  • 15 g fat
  • 180 mg sodium
  • 28 g carb
  • 2.6 g fiber
  • 8 g added sugar
  • 26 g protein

This post may contain affiliate links. If you use these links to buy something I may earn a commission. Visit my privacy disclaimer page to learn more.

Five Healthy, Quick to Cook Meal Ideas from Costco – Dietitian Approved

Costco is known for bringing in the trendiest “health” foods so consumers can buy them in bulk at a better price. But, not all items that look healthy are the best choices, especially for people who want to prevent or manage diabetes. The following options are perfect for busy evenings when you haven’t prepared anything in advance and want to avoid drive-thru meals. Here are 5 options from Costco for making quick to cook meals for you and quick meals for your family.

  1. Grilled chicken patties on sprouted grain bread: these chicken patties are fully cooked and packed with 20 grams of protein. Serve them on toasted Angelic Bakehouse 7 Sprouted Grain bread for an additional 5 grams protein and 3 grams fiber per slice. If you are getting bored with typical healthy recipes for chicken, try one of these options using the grilled chicken patties. Make it California style with toppings like avocado, lettuce, tomato and lemon pepper seasoning. Make it Buffalo style with Franks Red Hot sauce, blue cheese crumbles and bibb lettuce.

2. Organic Broccoli Cheddar Stuffed Chicken Breast from Vicky’s Kitchen: if you love cheesy, broccoli casseroles, this is a healthier, higher protein option. This low-carb dinner option is also gluten-free for those with Celiac disease or gluten intolerance. These are stuffed with broccoli, cheese and wild and brown rice, not white rice like most convenience foods! Just wrap them in foil and bake according to package directions. Easy clean up too! Make this quick to cook meal into a sheet pan meal. Just add quartered red potatoes and asparagus spears that have been tossed in olive oil, salt and pepper to the sheet pan with the foil wrapped chicken.

3. Green Chili Shredded Chicken & Riced Cauliflower Bowl from Don Lee Farms: this quick meal is perfect for the very busy evenings or late meals. It’s low in calories and carbohydrates for a meal, so you might want to add a piece of fruit and yogurt on the side.

4. Plant Based Beef Burrito Bowl from Tattooed Chef: a quick dinner option for those following a vegan diet, this bowl has 7 grams of fiber and more protein than many ready to eat vegan meals at 16 grams. Need a meal to take to work? Keep one of these in your office freezer as a backup!

5. Marinated Wild Alaskan Salmon with Seeds of Change Quinoa and Brown Rice: w I love salmon when it’s cooked perfect or seasoned just right. I often fail to do that on my own! This marinated salmon solves that problem. These salmon fillets are individually wrapped and quick to cook in the oven. Pair them with Seeds of Change Quinoa and Brown Rice 90 second packs. Watch your rice portions depending on your meal plan needs. Finish your plate with steamed broccoli, Brussel sprouts or green beans.

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All information contained on this site is intended for informational and educational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to a medical condition. Please contact your physician with any questions and concerns about your medical condition