You can also read this on Healthyandwholeyou.com
What's in store for today:
- Low Cal High Protein Pizza You Can Eat Every Day
- Ninja Creami Thin Mint Protein Ice Cream
- How To Fix "The Tummy Issue" (Hint...It's Not Exercise)
Hey friend,
In case you didn't see it...we now apparently have flying cars?! 😂
I have to confess...as soon as I saw this very real flying car reveal all I could think to myself was: "We have people that can invent fying cars, but no one can seem to invent pizza or ice cream that doesn't have calories 🤷🏻♂️"
Well, a guy can dream ;)
In the meantime I guess we'll have to stick to my high protein pizza and ice cream recipes instead 😂
Ok, since I mentioned them, I'll show those recipes below 🍕🍨
Low Cal High Protein Pizza You Can Eat
Every Single Day With Zero Guilt
This recipe is still one of my top favorites from the Healthy & Whole Cookbook.
It’s super easy, only requires 5-6 ingredients, is low calorie, and insanely high protein.
As promised in Tuesday’s Deep Dive, here it is:
It's ready in just a few minutes, only has 5-6 ingredients, is very low calorie and SUPER high protein.
I promised in this weeks Tuesday Deep Dive edition that I would share this recipe with you today, so here it is:
Matt's Crispy Garlic Bread Pepperoni Pizzas Recipe:
Calories + Macros w/ 4 Pieces:
- 300 Calories
- 58% protein
- Only 23% Carbohydrate
- 42 Grams Protein
- 17 Grams Net Carbohydrate
- 2 Low Carb Keto Hamburger Buns (Or 4 Slices Keto Bread)
- 4 Tablespoons Pizza Sauce
- 1/2 Cup Fat Free Shredded Mozzarella Cheese
- 16 Slices Turkey Pepperoni
- Garlic Powder + Salt To Taste
Directions:
- Preheat air fryer or toaster oven to 350°F.
- Split your buns into 4 pieces. Season both sides with garlic powder + salt, then lightly spray both sides with olive oil spray to help seasoning stick.
- (Optional) Lightly toast before topping for extra crisp.
- Spread 1 tbsp pizza sauce on each slice.
- Add 4 pepperoni slices per piece.
- Top evenly with mozzarella, then lightly spray the top of the cheese so it melts (don’t skip this or it’ll burn instead).
- Air fry for 5–6 minutes until crispy. Enjoy!
Here’s a quick video using keto bread slices instead of buns, though I personally prefer the buns because they remind me of the mini pizzas from my childhood. 🔥
Ninja Creami Thin Mint Protein Ice Cream 🍨
Meal Sized Pint Recipe
- 327 Calories for the full pint
(Count as a full meal or eat have as a snack and refreeze) - 36g Protein
- 23g Net Carb
Ingredients:
- 1 Full Premiere Protein Shake (Or comparable shake with 30G protein and 140-160 calories)
- 1 Tablespoon Sugar Free Pudding Mix (Chocolate in this case)
- 1 Tablespoon Stevia Powder
- 1/4 Teaspoon Xanthan Gum (Optional for added thickness)
- 2 Tablespoons Premiere Protein Shake (Added during final prep with the Ninja Creami machine)
- 2 Tablespoons Peppermint Mocha Sugar Free Syrup (A small amount of peppermint extract could also work)
- 3 Fudge Mint Cookies (Great Value is what I used)
- In a pint container that comes with the Ninja Creami add in 1 ready to drink Protein Shake that has 30g protein and is between 140-160 calories (I used Premiere Protein Chocolate), 1 tablespoon stevia powder, 1 tablespoon chocolate sugar free pudding mix, and you can optionally add in 1/4 teaspoon of Xanthan Gum for extra thickness (I prefer it).
Stir it all up as well as you can and if you happen to have a hand foamer / blender like this one then I recommend you use that. Once its mixed well put the lid on and put it in the freezer so it can freeze for roughly 24 hours. (I find it doesn't have to freeze a full 24 hours I have taken them out and made them around 18-20 hours and they have been fine.) - When it is sufficiently frozen and you are ready to spin it in the Ninja Creami, take it out of the freezer, remove the lid, put it into the Creami and hit the Lite Ice Cream button to start a spin cycle.
When the spin cycle completes take the lid of and it will look dry on top like it is ground up, but not smooth. Add in about 2 Tablespoons more Chocolate Premiere Protein Shake OR Fat Free Milk, and 2 tablespoons White Peppermint Mocha Sugar Free Syrup. Then hit the Re-spin button. - After the re-spin take the lid off and take a butter knife and core out a hole about an inch wide and maybe 1-2 inches wide down through the middle of the pint big enough to push 3 of the Fudge Mint Cookies down into the pint. Then put the lid back on and hit the Mix-In Button to spin it to crush up the cookies. Enjoy!
Required Equipment:
Ninja Creami Ice Cream Maker
To make this recipe you will need a Ninja Creami ice cream machine. There are a lot of models out there, but for our purposes of making low calorie and high protein ice cream there is only one setting on the machine you will actually use, which is the Lite Ice Cream setting. For that reason this base model is totally sufficient and is one of the most affordable models they have.
Pro Tip:
1. Use a hand Foamer / blender when putting your liquid ingredients and powder ingredients that into the pint that you will freeze. Add them all in and use the hand foamer to mix them extremely well for the absolute best consistency and it makes the whole process a little easier and faster.
Here is the one we used from Amazon:
How To Fix The Tummy Issue
Hint...It's Not Exercise
I was talking with a lovely woman on Facebook this week, and she told me her problem is her belly. It’s too big, she wants to shrink it so her clothes fit — and she’s convinced it’s an exercise issue.
She’s not the only one, so let’s clear this up.
If you believe it’s an exercise issue, that leaves you one solution: find the right exercise to shrink your belly. Which means endless crunches and ab work trying to spot reduce (doesn’t work), or piles of cardio (usually backfires).
So if you’ve got a tummy you desperately want to flatten, listen carefully.
The solution isn’t exercise. It’s a calorie deficit.
You need to be in a consistent calorie deficit that drives continuous fat loss — and stay there until you see the reduction you’re after.
Here’s where most women go wrong: they lose a little weight, then stop and shift into maintenance while still wanting a smaller belly. That’s the mistake. A deficit is the only thing that shrinks it. You have to keep going.
But that’s actually good news.
It means no excessive cardio. And frankly, you can get shredded lean without a single ab exercise 🤷🏻♂️ You just walk 8-10k steps a day, eat your ideal calories and protein, and strength train 3 days a week — which you were already planning to do for the rest of your life anyway, right? RIGHT? 😉
One important caveat: don’t try to do it with food alone.
The right eating + 8k steps a day + 3 strength workouts a week at 30-45 minutes is the golden trifecta for getting as lean as you want. Cut calories without the walking and lifting, and you’ll just end up skinny fat. So don’t do that.
Tummy reduction = calorie deficit. That’s it.
You’re welcome 😉
If you want help with the nuances — the workouts, the nutrition, the accountability — fill out this application and I’ll reach out to see if I can help you kick the tummy to the curb for good.
Podcast Episode 🎙️
Why Getting Up Early Is Your Biggest Cheat Code For Health & Life
If there was just ONE change I could recommend to anyone that would have a significant impact on their health and life, it would be getting up early with a powerful morning routine.
In this episode I break down life with and without this powerful habit, and an exact morning routine plan that will have you feeling more consistent and confident than ever.
Listen on YouTube, Spotify, or Apple Podcasts.
Client Win Of The Week
“I feel so much better in every way!”
Six months ago, Tammy was at an all-time low with her health.
Where she started:
😞 At her most unhealthy weight ever
😞 Sad and disappointed looking in the mirror
😞 Depressed that her clothes no longer fit
😞 Out of breath from basic things, energy in the tank, knees killing her
😞 Dreaded working out
Where she is now:
🏆 30+ pounds down — past her original goal
🏆 Actually looks forward to working out now 🤯 (her husband’s started commenting on the definition in her arms 💪🏻)
🏆 Understands scale fluctuations, so weigh-ins guide her instead of defeating her
🏆 Figured out how to fit exercise and eating right into a full life — parents, kids, husband, and work
But here’s the part I’m proudest of.
They run a farm, and harvest season hit. In years past, that’s exactly when Tammy would have given up on herself completely and gained the weight back.
Not this year.
She shifted her goal from losing to maintaining, kept her habits going, and knows she’ll pick right back up when harvest is over.
That’s real transformation. Not following a meal plan until life knocks it off course — but learning how to shift and adapt through different seasons.
Let’s freaking go, Tammy! So proud of you. 💪🏻
Ready to start your journey?
Here's how I can help...
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget. We have options starting as low as $47 per month 💪🏻
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
