If you’re trying to get better control of your blood sugars, let’s talk about something simple that makes a big impact. Breakfast.

I’m not talking about cereal, toast, or fruit smoothies here. I’m talking fats and protein first thing in the morning. It sets the tone for your blood sugars all day long. And no, this isn’t just a bro science tip. It’s backed by actual research.

The Science

There’s a study from The Journal of Nutrition that looked at how people with Type 2 diabetes responded to high protein versus high carb breakfasts. The protein-packed meals came out on top. They helped keep post-meal blood sugars lower than the carb-heavy ones.

https://pubmed.ncbi.nlm.nih.gov/25733459/

Another study in the journal Obesity found that people who ate a bigger breakfast with more protein and fat actually had better A1C numbers over time. 

https://pubmed.ncbi.nlm.nih.gov/24311451/

Why Fats and Protein Work

Carbs break down into sugar. Protein and fat do not. When you start the day wi...

The holiday season is here, and with it comes the joy of baking festive treats! But who says holiday baking can’t be healthy? This sugar-free Christmas cookie recipe is perfect for indulging in the holiday spirit without the guilt. Whether you’re baking for yourself, your family, or friends, these cookies are guaranteed to be a hit. 

Ingredients:

• Cookies:

  • 2 cups almond flour

  • 1/4 cup coconut flour

  • 1/2 cup unsalted butter (softened) or coconut oil for dairy-free

  • 1/3 cup stevia or monk fruit sweetener (adjust to taste)

  • 1 large egg (or flax egg for vegan option: 1 tbsp flaxseed meal + 2.5 tbsp water)

  • 1 tsp vanilla extract

  • 1/2 tsp baking powder

  • Pinch of salt

• Sugar-Free Icing:

  • 1/2 cup powdered stevia (or a blend like stevia-erythritol)

  • 2 tbsp heavy cream or coconut cream (for dairy-free)

  • 1/2 tsp vanilla extract (or almond extract for variety)

  • 1-2 tbsp unsweetened almond milk or water (adjust for desired consistency)

  ...

Ingredients: (12 cookies)

• 1 ½ cups almond flour
• 1 scoop vanilla or chocolate protein powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• ¼ cup sugar-free sweetener (like erythritol or monk fruit)
• ¼ cup melted coconut oil or unsalted butter
• 1 large egg
• 1 teaspoon vanilla extract
• ½ cup sugar-free chocolate chips
• Optional: 1-2 tablespoons unsweetened almond milk (if dough is too dry)

Instructions:

1. Preheat Oven: Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. Mix Dry Ingredients: In a medium-sized bowl, whisk together almond flour, protein powder, baking soda, salt, and sugar-free sweetener.

3. Combine Wet Ingredients: In another bowl, mix the melted coconut oil (or butter), egg, and vanilla extract until well combined.

4. Form the Dough: Slowly add the wet ingredients to the dry ingredient

   ...

Looking for a high protein, high healthy fats, low carb treat of awesomeness? Look no further. 

Ingredients (makes 6):

2 Scoop Protein Powder

50g Almond Butter

40g Coconut Oil (warm)

10g Unsweetened Cocoa Powder
30g Almond Flour (6 tablespoons)
8 oz Canned Pure Pumpkin
1⁄4 tsp Baking Soda

Instructions:

• Preheat oven to 350F

  • Combine all ingredients in a large mixing bowl.

  • Mix thoroughly.

  • In a lined muffin pan, fill each space dividing the batter into 6 equal parts.
  • Bake for 18-20 minutes.

  • Let cool.

Approx. per muffin: Calories: 166.67 cals Carbs: 8.33g Protein: 16.67g Fats: 7.33g Sugar: >0.83g 

Salad doesn't always have to be cold! This one is warm and flavourful. 

Ingredients (Serves 2)

10-11 oz prawns
2 medium onions
2 2/3 cup cherry tomatoes
4 tbsp fresh cilantro 
2 cups bean sprouts
2 tbsp coconut oil
1/2 tsp flaked chili peppers 
Juice of 1/2 lime
1 garlic clove
pinch of Himalayan or sea salt

Directions 

1. Finely chop onion, cilantro, and mash garlic clove. 
2. Heat a pan greased with coconut oil and saute onion and garlic until slightly brown. Add prawns and cook until pink. Add cilantro, bean sprouts, and a pinch of salt, still until done. Set aside and keep warm. 
3. Heat a second pan greased with butter and saute tomatoes on high heat until skins split open. 
4. Transfer tomatoes to a serving bowl and top with prawns and bean sprouts. Squeeze lime juice over top. 

Nutritional Info per Serving (1/2 recipe)
Calories: 273
Fat: 14g
Net Carbs: 9.2g
Protein: 25g 

Enjoy! 

Need a warm hug on a cold day? A piping hot bowl of my sugar-free low-carb chili should do the trick! 

Ingredients (Serves 8)

1 tbsp EVOO
1 medium onion diced
2 garlic cloves minced
2 jalapeno peppers diced
2 tbsp chili powder
1 1/2 tsp cumin
1/2 tsp sea salt
1/4 tsp cayenne pepper
1/4 tsp fresh cracked black pepper
1/8 tsp cinnamon 
2 lbs. ground beef
2 cans diced tomato

Directions 

1. Heat EVOO in a deep pot or skillet over medium heat.
2. Add chopped onion, jalapenos, and garlic and saute for 2-3 minutes. 
3. Stir in chili powder, salt, pepper, cinnamon, and cayenne to coat the veggies. Add ground beef and cook until brown, approximately 6-9 minutes. Drain excess liquid.
4. Add tomatoes and bring to a boil. Reduce heat to low and let simmer for 20-30 minutes.


Nutritional Info per Serving (approx. 1 cup)
Calories: 412
Fat: 31g
Net Carbs: 4.5g
Protein: 26g 

Enjoy! 

These oven-baked meatballs are quick and easy to prepare. Try them with fresh greens or salads!

Ingredients (Serves 4)

28 oz ground turkey
4 large free-range eggs
1 tsp pink Himalayan or sea salt
Fresh ground black pepper
8 tbsp fresh parsley
400g small mozzarella balls
8-pieces chopped sun-dried tomatoes
4 tbsp fresh basil
4 tbsp extra virgin olive oil

Directions 

1. Pre-heat oven to 350°F. Drain Mozza balls, pat dry with a paper towel, and put them in a large mixing bowl.
2. Finely slice dried tomatoes and chop basil. Place into the bowl and lightly coat and toss with olive oil. 
3. In a separate bowl, mix turkey with eggs and add fresh parsley. Then salt and pepper those bad boys. 
4. Create hand-sized burgers. 
5. Place a Mozza ball with tomatoes and basil in the center of the burger and wrap the meat around to create a ball.
6. Arrange meatballs in a baking dish greased with olive oil. 
7. Bake for approximately 25 minutes.

Nutritional Info per Serving
Calories: 857
Fat: 62g
Net Carbs: 5g
Protei...

Ingredients (16 servings)

1 bar extra dark chocolate (99%)
1/2 cup extra virgin coconut oil
1/2 cup dried flaked coconut
3 tablespoons unsweetened freeze-dried berries (raspberries, cranberries, or strawberries)
1/3 cup macadamia nuts
1/2 teaspoon coarse pink Himalayan salt

Directions 

1. Melt chocolate and coconut oil in the microwave for about 1 minute.
2. Toast coconut flakes in a non-stick pan. Add whole or chopped macadamia nuts and spoon in dry unsweetened berries.
3. Place in a parchment-lined baking dish and cool in the fridge for about 2 hours.
4. Remove from fridge and cut into equal pieces.

Nutritional Info per Serving
Calories: 109
Fat: 12g
Net Carbs: 1.1g
Protein: 1g 

Enjoy! 

I can't begin to tell you how much I enjoy this simple and delicious dish. Mahi Mahi is "the steak of the sea". Thick, dense, and packed full of protein. 

Serves 4

Ingredients

4 Mahi Mahi Fillets
1/2 cup full fat mayo
1 lemon, juiced 
1/4 cup white onion, finely diced
1/4 teaspoon pink himalayan salt
1/4 teaspoon ground black pepper
1/2-1/2 minced garlic

Directions

1. Pre-heat oven to 425°F.
2. Rinse fish, pat dry with a paper towel, and arrange in baking dish.
3. Mix mayo, lemon juice, garlic, salt and pepper in a bowl and spread on fish.
4. Bake at 425°F for 25 mins, then broil on hi for 5 mins to brown the top.

Nutritional Info per Serving
Calories: 294
Fat: 25g
Net Carbs: 0g
Protein: 20g

Enjoy!