Friday, February 26, 2021

3 Simple Tips to Help You Stay on Track with Your Eating

Hi family and friends! 👋

I wanted to do a quick share on three of the simple tips I use to try and stay on track with my eating (two actual tips, one more of a splurge tip- all three good!). Although they seem small, these little habits put into a routine of practice do have a direct result on my overall goals. I'm sharing them with you today because it could either help you stay on track with your goals or inspire you to come up with your own.

1. Try to Use a Small Plate

If you follow me on Instagram, you may have seen me share this recently. RP Strength reposted my post on their page too, so you may have seen it twice!

I generally always use a small plate and/or bowl for my meals. Yes, my food is falling off the sides and doesn't always fit well, but it makes my brain *think* that I'm eating more with a full plate. It's amazing what you can train your mind into thinking! I always feel like I'm having a lot, and 9/10 my food does all fit onto the smaller version. I track my food, but if I didn't, my portion size would be more exact with a small plate vs using a normal size plate, so there's not too many situations where I would need to adjust to a different size.

2. Salad Dressing on Your Fork, Not Your Food

I personally don't use dressing on a salad often, maybe blue cheese with a steak salad once or twice a year. I just prefer a lemon squeeze or avocado if I'm making my burrito bowl with lettuce. However, this could also be incorporated with pizza and other things you use dressing with (which is where I get on board most often!). 

We can still be friends if you don't eat your pizza with a fork too, that's totally okay! 


  • Dip the fork into the dressing
  • Stab the fork into your food
  • Eat
  • Repeat  

When you're finished, take a look at how much dressing is still in the ramekin. Then think about how all of that could be stuck to a lettuce leaf and consumed if you mixed it in. You still taste the dressing, but consume so much less! I highly encourage you to try this at least once. I bet it becomes one of your favorite tips moving forward as well.

3. Sugar Free Jello and Fat Free Whip

We all have cravings. You're human, and it's going to happen. I look at myself as a very disciplined individual, but even I give in at times. This is completely normal and should be 100% expected. If you're looking for a sweet treat that won't do damage to your bottom line, sugar free Jello and fat free whip is amazing!  


(Servings per container is 8)

Amount Per Serving:

Calories 10

Protein 1g

Fat 0g

Carbs 0g

What I'm saying here is you could ultimately pig out on the entire bowl and be at 80 calories.. and you're going to feel like you ate a ton at the same time. For those moments and/or days this is truly needed, you're welcome for this one! 

That's it for now! :) 

I hope this post was helpful. The best way to say thank you is to share, comment or pin any of the photos in this post. I appreciate you all so much. Have a wonderful weekend!

Feel free to check out meal posts by clicking here

Friday, February 19, 2021

8 Surprisingly Simple Ways to Eat Casein

 *This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

Best Casein Protein Recipes

I see a lot of people wanting to use casein protein powder as a late night meal option, but they aren't really sure the best way to prepare it. So, I did some research to find out why casein is so beneficial and put together some of the ways I'm seeing people rave about it!


Casein is a type of protein, most often found in milk and is an essential ingredient in cheese.


Casein is slow digesting, so people often take it before bed to help with recovery and to reduce muscle breakdown while they sleep. A lot of times people view it as a way to gain muscle while you sleep.

I personally like casein because it's light and keeps me full throughout the night. I also use chocolate casein, so it helps with my sweet tooth and cravings. (My favorite casein recipe is listed below.)


  • Contributes to Muscle Growth and Retention
  • Aids in Recovery after exercise
  • Slow Digesting
  • Greater Fat Loss
  • Reduces Cravings
  • Improved Performance
  • Contains Essential Amino Acids


I've tried many casein recipes, and the simplest/most easiest way to consume casein is to make a shake! 

Depending on my macros, here's how I make mine:

Casein Milkshake

  • Casein Protein
  • Vanilla Almond Milk
  • Peanut Butter (can do a chocolate/peanut butter casein if macros are tight)
  • Banana (generally only get a little, but it makes a big difference)
  • 100% Cocoa Powder (for a little more chocolate) 
  • (Have additional macros available? Try sugar free whip or sugar free chocolate sauce on top!)

I just throw it all in a blender, and wa-la! So simple, and incredibly delicious! I use chocolate casein, so this helps with my sweet tooth (and wanting to eat it ALL) at night.


Below are some of the creative ways I see others preparing casein outside the usual bedtime shake! Most of the casein is a full scoop, and water is just enough for consistency. The rest can really be altered to your macros allotted! Plug it into what you have available for proteins, fat and carbs to see if you can create your perfect combination. I'd love for you to share in the comments below or tag me on @dumbbellsnotblonde if you found the perfect casein recipe match.

Casein Waffle

  •     Casein
  •     Egg Whites
  •     Water
  •     Sprinkle Baking Powder
  •     Peanut Butter
  •     (Have extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Ice Cream

  •     Two bananas (cut in chunks/freeze)
  •     Blend with 2 1/2 scoops casein
  •     Add a little almond milk 
  •     (Extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Mug Cake

  •     Scoop of casein protein powder
  •     Peanut Butter
  •     1 whole egg
  •     Water
  •     Mix without water with a fork, add a little water and continue mixing until it's a sticky texture
  •     Microwave for 90 seconds
  •     (Have extra macros available? Add fat free whip cream on top!)

Casein Cookies

  •     20g Casein
  •     2 1/2 Peanut Butter or creamy honey almond butter type spread
  •     1 tsp Baking Powder 
  •     1.25 tbs Water
  •     Mix Casein and Baking Powder first
  •     Add Butter
  •     Add water and mix
  •     Add chocolate chips
  •     Roll into balls/press down a bit to make them more cookie like
  •     Bake in the oven at 350 degrees for 8-10 minutes


Casein Pancakes

  •     Casein Protein Powder
  •     Egg Whites
  •     3 tbsp Water
  •     Peanut Butter
  •     Whisk eggs and water, then add powder and peanut butter. Medium heat on the pan, and flatten them down a bit. Flip when ready. 
  •     (Have extra macros available? Add fruit or your favorite fat free whip on top!)

Casein Brownie

  •     1 Scoop Chocolate Casein
  •     1/2 tsp Baking Powder
  •     Add water until brownie batter consistency
  •     Microwave 3-5 times in 30 second intervals
  •     (Have extra macros? Top with Peanut Butter or your favorite sugar free whip on top!)

Casein Pumpkin Pie

  •     Cinammon Bun Casein
  •     Canned Pumpkin Cinnamon & Pumpkin Pie Spice 
  •     Add water to make like a thick pudding
  •     Refrigerate for two hours   
  •     (Have extra macros? Add a little sugar free whip on top!)

I hope this helps with a general casein understanding and provides some inspiration for your first (or next!) bedtime meal. If you find just the right concoction, please share in the comments below or tag me on Instagram @dumbbellsnotblonde. I'd love to try your creation. :)

If you haven't tried casein just yet, are you going to be adding it into your bedtime routine? I want to know, so make sure to comment!

*This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

Sunday, February 14, 2021

The Best French Toast Recipe

Hi friends!

I'm super excited to share this one with you today, as it's one of three recipes that I actually typed and printed for our kitchen. We make it every time someone comes to visit and spends the night at our house. Although not healthy, you'll definitely be thanking me for this one. It's SO GOOD!



4 Eggs

1 Cup Whipping Cream

2 Thick Slices of Bread, cut into 3 Strips

Powdered Sugar

Maple Syrup


Step 1

Place a little oil in the skillet. Beat eggs, cream and pinch of salt. Dip bread into batter and allow batter to soak in. Fry bread in skillet until brown, turn and fry on the other side.

Step 2

Transfer to cookie sheet and bake at 325 degrees for about four minutes or until puffed.

Step 3

Sprinkle with powdered sugar and serve with maple syrup.

TIP: To make it healthier, you can use a low calorie bread and sugar free syrup!


I hope you love this French toast recipe as much as we do! When you try it out, I'd love for you to comment below to tell me what you thought. You can also tag me on Instagram @dumbbellsnotblonde.

The best compliment to say thank you for my post is to comment, share or pin! Thanks again for stopping by! 

View more meals here.