Super Sweet and Simple Chicken Recipe

Hi friends! 👋

We're right smack dab in the middle of the Christmas season, and boy is it busy! This is when I tend to rely on cookies and healthier meal options to balance. 😂

The recipe I have for you today is a super simple and easy one to make, I call my super sweet and simple chicken recipe. I've made it every week so far this December, so you know it has to be easy! I actually saw something similar added to fish, and thought to myself.. I don't eat fish, but I bet this would be good on chicken! I played around with it quite a bit, and this is how I'm saving/making it from here on out. I hope you enjoy!

This specific chicken recipe is on the healthier side, made with raw honey and deli mustard. When you bit into it, you get a nice and moist chicken, with a sweet top and an added little kick from the mustard. As a healthier option, I recommend making two and meal prepping the second one for later! 

Chicken Ingredients

• Two Boneless Chicken Breasts
• Raw Honey
• Deli Mustard
• (Optional Salt, Pepper, Garlic Salt)
• Olive Oil

Ingredient Notes

I preheat my toaster oven to 375 degrees.

I initially add two tablespoons of honey and two tablespoons of deli mustard in a small ramekin. Mix it really good and set it aside.

I put the chicken on foil (with a little olive oil on the bottom so it won't stick) and sprinkle salt, pepper and garlic salt on top. Mine all comes as one, but you can do each individually as well.

Then I take half of the mixture and spread it on top, leaving some leftover for when the chicken comes out of the toaster oven. 

I put it in for 40 minutes, making sure the internal temperature of the chicken is 165 when taking it out.

Once done, I add the additional mixture on top, cut and enjoy! Yes, it's really that simple!

Recipe Equipment

• Small Ramekin
• Aluminum Foil
• Toaster Oven
• Spoon

The equipment is simple for this recipe. Of course if you don't have a toaster oven, you can always use a convectional oven. Mine just heats up so much faster and always has the tray sitting inside waiting to be utilized, so I tend to cook with this option first if just for myself.

• This recipe is for two pieces of boneless chicken
• Store leftovers in an airtight container, in the fridge

Save Me for Later

I hope you love this new chicken recipe! If you try it out, I'd love for you to comment below to let me know what you thought. You can also tag me on Instagram or Facebook! 

Two Ingredient Super Simple Sweet (with a little kick) Chicken Recipe

Prep Time: 5-10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Course: Lunch, Dinner

Cuisine: American

Macro Friendly: YES!

EQUIPMENT

• Toaster Oven
• Small Ramekin
• Aluminum Foil
• Spoon

INGREDIENTS

Hi family and friends! 👋

I hope you all are having an amazing day and productive week. I recently had a day of downtime, where the kids and I stayed home, caught lizards, splashed in the hot tub and enjoyed all of those toys they only see every so often when we're not running to and from one place to the other. As stir crazy as I can go staying home, I'm currently sitting here listening to giggling at the table, watching out of the corner of my eye them eating their after dinner bowl of cereal, just because. Truthfully, they love it!

I know a lot of people ask what I eat in a day, so I want to try and document my meals every so often for you to get an idea of what my day look like when it comes to food. Today worked out for me to be home for all four meals, so I went for it! 

First, lets go over what my macros are for the day!

Sleep: 7 hours, 30 minutes

Workout: 0

Meals: 4

Protein: 135g

Fat: 45g

Carbs: 20g

Meal One:

Cheese

Egg Whites

Eggs Whole

Avocados

Onions

Strawberries

Meal One

Meal Two:

Beef

Ketchup

Watermelon

Meal Two

Meal Three:

Protein Shake

Wheat Thins

Whey Protein 

Almonds

Meal Three

Meal Four:

Chicken

Cheese

Onion

Meal Four

Although I wouldn't say this is a typical day (Monday through Friday looks a lot different with workouts and a more routine day), it's good to get an idea of how simple and straight forward it really can be! If the numbers look a little overwhelming, check out the post on Why I Love the RP Diet App, as all of them are factored and edited throughout your journey. You just enter some information to start and each week, and the rest is really done for you. You enter what you want to eat and the app tells you how much (or reminds you just how many carbs are in that item you love). Truly the simplest way to hit your nutrition goals in my opinion.

Hope this helps! Feel free to comment, pin or share. Thanks for helping my website grow. 😁

Chat with you all soon!

*This post contains several affiliate links. This means that I receive a small commission at no additional cost to you when you make a purchase through a link. Read my disclaimer here.

Hi family and friends! 👋

I hope you all are having a great week. This post is probably LONG overdue, as I get so many comments on Instagram asking how I spice up my meals, since you all know I tend to eat a lot of the same things over and over. This one is so important, as it keeps things interesting, but doesn't add extra calories to your meal so you stay on track. Although this list isn't the full list of what I use, it definitely includes the ones you see most often. Let's dig in!

Cinnamon Bun Seasoning

• Greek Yogurt
• English Muffin
• Pita Bread

Chocolate Donut Seasoning

Bacon Flavor Seasoning

Ranch Seasoning

• Crockpot Crack Chicken Recipe

Taco Seasoning

• Crockpot Chicken Recipe

Garlic Salt

• Homemade Pizza
• Hamburger
• Pita Bread

Salt & Pepper

Truffle Salt

• Eggs

Everything But The Bagel Seasoning

• Eggs
• Homemade bagels
• Any type of bread

This is a very universal seasoning, and another one that I think is so great to have on hand. I like it for homemade bagels or bread primarily, but it really can be used on almost anything. 

Cinnamon Seasoning

• Pita Bread
• Tortilla
• English Muffin
• Oatmeal
• Yogurt
• Pancake/Waffle mix
• French Toast

Cinnamon is a wonderful staple to have on hand. I generally use it on bread, but it could be used for a variety of things, so definitely make sure you have this one!

Don't Forget to Pin for Later!

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! 

Steps:

• 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!  

Example:

(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

 *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.

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!

WHAT IS CASEIN?

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

WHY DO PEOPLE USE IT AT NIGHT?

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.)

CASEIN BENEFITS

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

WHAT IS THE SIMPLEST WAY TO DIGEST IT?

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.

WHAT ARE THE BEST CASEIN RECIPES?

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.

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!

THE BEST FRENCH TOAST RECIPE

RECIPE

4 Eggs

1 Cup Whipping Cream

2 Thick Slices of Bread, cut into 3 Strips

Powdered Sugar

Maple Syrup

NOTES

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!

PIN ME FOR LATER

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.

Frozen Peanut Butter Banana Game Day Bites

Frozen Peanut Butter Banana Game Day Bites Recipe Inspiration

Who doesn't love frozen bananas with peanut butter and chocolate?! I will admit, this is a trio that I could eat every single day. (Chocolate Peanut Butter Casein with a banana thrown in is also my favorite bedtime shake, which is just a healthier liquid version.) Since game day usually requires an abundance of chips and dip, soda, pizza... and really anything else that you eat too much of, I decided to find a healthier alternative that still allowed me to participate in the food festivities. This one didn't disappoint, so I hope you enjoy them as much as I did!

Game Day Bites Ingredients

• Banana
• nuts'n more toffee crunch
• Chocolate
• Frosting

Ingredients Notes

Recipe Equipment

Pin Me for Later!

Frozen Peanut Butter Banana Game Day Bites

EQUIPMENT

NOTES

When I sat down to begin my fat loss phase of dieting, I knew I was picking a hard time of the year. I saw that it went through Halloween, Thanksgiving and a majority of Christmas. The fact of the matter was, that I was ready! 

It all started with me laying on the bed and my five year old asking if I had a boy or a girl in my belly. 😳  Now, I didn't realize at this time that our nanny was pregnant, and she shared that she had a baby in her belly. He left this piece out. And honestly, my tummy didn't look super flabby in my laying down position (isn't that the position that always makes us look just a tad bit better?), but the fact that he thought I looked like I had a baby was all it took. I started my weight loss that following Monday and went 100%. And I didn't find out about her pregnancy until I was a week or two in.

Thinking about the holidays (and just normal life in general), I truly had to come up with a plan around these celebrations to make sure it didn't knock me off track. That's when I came across a very simple (and easy way to adjust macros) appetizer that I'm going to share with you! 

How I Made My Cranberry & Cheese Bites

I'm a little crazy with my compliance on fat loss, so if you are too, you'll appreciate my diligence here.

I brought my food scale, cranberry sauce in a can, crescent rolls and chunk of brie cheese over to my Mom's house to prepare. I wasn't just having cranberry & cheese bites on Thanksgiving, so I had to figure out my macros and the amount I could have for my carbs/fats/protein for each meal. I took the max of those numbers with the rolls, cheese and sauce and created my bites based off what I was allotted. (The rest of my meal was mainly protein from turkey and a small bit of mashed potatoes, which I filled in around the bites for those wondering.)

If you're following, I broke down how much of the roll, cranberry sauce and cheese based off my macros, not a recipe. Because this appetizer is so easy, it's super flexible and can be altered pretty much any way with these three ingredients and still taste amazing! 

Here's All You Need