I challenge you to try replacing junk food ( potato chips, popcorn, frys, candy, etc ) with these tasty snacks for an entire week!

I promise you will feel so much better and have so much more energy!

Do you accept this challenge? Tag friends and share your healthy snack ideas!

Time for my first and favorite recipe here:

Fruity Egg Muffins

I really love them, because they’re quickly made, are clean and don’t have many calories.

Depending on how big your bananas are and how many raspberries you use, one muffin (out of six) has +/- 113 kcal.

I like to put low fat curd cheese mixed with flavdrops on top. ~♥
A perfect guilt-free dessert,

mrs-don-draper  asked:

I'm wondering what your and your followers' favorite lines from Arthur is! Mine is when Mrs. Read tells Arthur that Mr. Ratburn will be staying with them while his roof is fixed, and Arthur says, "Are there no hotels!?" in the most exasperated voice ever. ("The Rat Who Came to Dinner")

ahah, that’s a classic. 

i know there have been some lines that have really tickled me but i can’t uhhh. remember them right now. so i’m just gonna change my answer to “anything that mr ratburn says” because a lot of his lines are pure g– OH THAT WAS IT, in best of the nest when the brain is teaching mr ratburn how to use the internet and he discovers chat rooms: 

“The No Strings Attached bunraku puppet discussion group! Philistine! The shamisen is not a four-string Japanese lute. That’s the biwa!”

☀️☀️☀️Welcome to the second edition of “help, my English arse can’t cope with any temperature above 20 degrees!” 🥀💀☄️😭

Today I made a literal bucket of pasta salad so expect it to feature heavily over the next few days haha 😅


Pasta. I used buckwheat as I was feeling adventurous….okay it was all I found in the cupboard that I think I purchased in an ill advised late night Ocado perusal 😒 you caught me.

Vegetation. I have tinned sweet corn 🌽, red and green peppers, spring onion, kimchi and kale (check me a my bougie leafy greens)

Sauce. I’ll let you work out the proportions…Plain yoghurt, garlic cholula, garlic, olive oil (just the tiniest bit), vinegar, salt and pepper

Good luck 😉😅

🌶🌶🌶😍Korean braised tofu for dinner today. At 673 calories (including kimchi) for the entire block of tofu, you can’t go wrong really haha 😍👌🌶🤤

One block of drained firm tofu
Cut into about 1cm thick blocks and in a very non stick pan (or a pan with oil) fry gently on both sides until browned. Poor sauce and give them a good shimmy until the sauce completely reduces and covers them.


5 heaped tsps of gochujang (uk people I recommend getting it on amazon instead of at the shops as it’s a rip off in supermarkets 😉)

1 tbs syrup (I used maple but brown rice syrup would be better I think)

Garlic ( I like a LOT of garlic so used a very heaped tea spoon but it’s up to you!)

Water ( just to make it about the same viscosity of pasata/ pasta sauce. I think maybe 1/3 a cup)

Optional add a tbs of light soy and ¼ tsp vinegar for extra sass.

Garnish with spring onion (scallion) and toasted sesame seeds.

I’m only comfortable posting this here because you guys don’t know me in real life. Please no hate. The before picture isn’t even where I started at because I started in April, but didn’t take pics until June.


•150g Paprika
•50g Tomaten
•50g Zwiebeln
•2 EL Olivenöl
•180g Magerquark
•2 EL Gemüsebrühe (ca. 100ml Wasser)
•3-4 EL passierte Tomaten
•Gewürze und Petersilie

Die Paprika,Zwiebeln und Tomaten würfeln und mit Knoblauch(pulver) und dem Olivenöl in einem Topf anbraten.
100ml Wasser und die Brühe hinzugeben und das ganze köcheln lassen.
Den Topf vom Herd nehmen und den Quark einrühren.
Es ist normal das die Brühe am Ende klarer aussieht als zu dem Zeitpunkt wenn der Quark frisch eingerührt ist,das liegt daran das der Quark bei Hitze anfängt zu stocken.
Dann rührt ihr noch die passierten Tomaten ein und schmeckt die Suppe mit Petersilie,Pfeffer und Salz ab.

Guten Appetit!

Low Carb,Low Fat & Size Zero geeignet!


Paprika Creamsoup

•150g paprika
•50g tomatoes
•50g onions
•2 tsp. Oliveoil
•180g low fat curd
•2 tsp. Vegetable broth (+100ml Water)
•3-4 tsp. sieved tomatoes
•spices and parsley

How to cook it:
Cut the paprikas,onions and tomatoes into little pieces and roast them gently with the oliveoil and some garlic in a small sauce pan.
Add 100ml water and the vegetable broth and let it cook for a few minutes.
Get the pan off the stove and stir the curd and the sieved tomatoes in.
It’s normal that your soup will look clearer when you’ve finished with cooking,it’s because the curd will curdle.
Spice your soup with pepper,salt and parsley.

Enjoy your meal!

Low carb & low fat!

Homemade Frozen Yogurt


  • plain low fat yogurt
  • 1 scoop vanilla protein powder
  • your choice of fruit ie: blueberries, raspberries, mango..


Blend all ingredients together.  Put in Tupperware or freezer safe bowl and freeze until set.

** You can also pour this into popsicle molds!


Easy Balsamic Beef Pot Roast
I felt the chill of autumn as soon as I walked out the door this morning and comfort food immediately flooded my mind.  I’ve been with IP for over 7 years now, and now I’m total pro at making any recipe phase 1 friendly so comfort foods are no longer a restriction on IP anymore.

(This super easy and very delicious Phase 1 Beef Pot Roast can be made on the stove, in the slow cooker or in a pressure cooker.)

Original Recipe by: Mellissa Sevigny
Serves: Four- 8 oz servings (serve with cauliflower mash for a complete IP supper meal)

• One boneless chuck roast, approximately 3 lbs.
• 1 Tbsp IP salt
• 1 tsp black ground pepper
• 1 tsp garlic powder
• ¼ cup of IP balsamic vinaigrette dressing
• 2 cups water
• 1 tsp of onion powder
• ¼ tsp xanthan gum or 1 tsp of IP potato puree
• Fresh parsley, chopped to garnish
1. Season the Chuck roast with salt, pepper, garlic and onion powder on both sides.
2. In a large heavy bottomed pan sear both sides of the roast until browned. Deglaze the pan with the balsamic vinegar and cook for one minute.
3. Add the water to the pan. Bring to a boil.
4. Cover and simmer on low for 3 to 4 hours.
5. Carefully remove the meat from the pan to a large bowl. Break carefully into chunks and remove any large pieces of fat or other refuse.
6. Whisk the xanthan gum or potato puree into the broth and add the meat back to the pan.
7. Serve over Cauliflower Mash, garnished with lots of fresh chopped parsley.

To make in the Pressure Cooker:
1. Cut your chuck roast in half so you have two pieces. Season the roast with the salt, pepper, garlic and onion powder on all sides. Using the sauté feature on the instant pot, brown the roast pieces on both sides.
2. Add ¼ cup of balsamic vinegar and 1 cup water to the meat. Cover and seal, then using the manual button set the timer for 35 minutes. When the timer runs out, release the pressure by moving the lever to the “venting” setting. Once all the pressure is released uncover the pot.
3. Carefully remove the meat from the pan to a large bowl. Break carefully into chunks and remove any large pieces of fat or other refuse.
4. Use the sauté function to bring the remaining liquid to a boil in the pot, and simmer for 10 minutes to reduce.
5. Whisk in the xanthan gum or potato puree then add the meat back to the pan and stir gently.
6. Turn off the heat and serve hot over cauliflower mash, garnished with lots of fresh chopped parsley.

Knock Off Benihana/Hibachi soup!

I LOVE Benihana and my boyfriend and I were going to go last night but it didn’t work out, so I made this for lunch today (via a recipe I found on Pinterest) to settle my craving! It’s obviously not the real thing but it’s delicious, quick, and easy!

1 can Campbell’s chicken or vegetable broth
1 tbsp French’s fried onions
2 very thinly sliced baby portabellas
Dash of onion powder
Dash of garlic powder

Throw it all in a bowl, microwave for 2 minutes, and eat it up! And if you want more fat, you can also make your own chicken broth to use


2.5g net carb…… 3g fat

Zucchini Flatbreads  (makes 6-8 depending on the size you prefer)

Phase 1: With ½ the recipe (3-4 flats) you can add a total of 3oz of protein (like sliced grilled chicken) with 1 cup of veggie to make a this a complete supper meal.

-2 cups (tightly packed) grated zucchini
-½ tsp salt
- 4 eggs
- 3 tbsp potato puree
- 1 tbsp fresh herbs, finely chopped – optional

1) Preheat oven to 160’C/320’F. Line two trays with baking paper.

2) Place the grated zucchini in a large bowl. Sprinkle with the salt, mix together then allow to sit for 5-10 mins (this will draw out excess water). Squeeze the zucchini with clean hands to squish our water. Carefully pour out the water, ensuring not to tip your zucchini down the drain at the same time!

3) Once you’ve squished out as much water as you can, break the eggs into the bowl and whisk together to combine. Add potato puree and herbs (if using). Stir to combine it all nicely. Allow to sit for a minute or so while the potato puree absorbs the moisture (it should become like a thick muffin mixture consistency (not runny).

4) Spoon the mixture onto the prepared trays and flatten out into your desired size at approx 1/2cm thick (I like to make most of mine about 15cm in diameter, and a couple in a smaller size for our smaller handed lass).

5) Bake in the oven for 10-15mins or until the edges begin to turn a slight golden brown in colour.  Remove from the oven, cool on a wire rack.

6) Serve and fill with your favorite protein and veggies.


Making a delicious Wild Mushroom, Chickpea and Bacon Ragout with Cranberries:

-first, soak a packet of dried mixed wild mushrooms as instructed on the packet. When they are ready, drain them through a sieve to remove any grit, but keep the soaking water as it forms a nice stock.
-use a food processor to finely chop onion, carrot, garlic and celery then add to a large saucepan along with some fresh or dried thyme and some snipped-up, good quality lean bacon. You can leave the bacon out and make this recipe vegan, which I often do, but it is a nice addition if you do eat it.
-add a squeeze of tomato purée to the mixture along with a splash of the mushroom stock and steam-fry it all together.
-throw in a punnet of sliced chestnut mushrooms and sauté them in the pan along with a few more splashes of the stock before adding in your soaked wild mushrooms and a drained tin of chickpeas.
-add a little vegetable stock to create more liquid (I like the Marigold Swiss Vegetable Bouillon) then allow to simmer until the sauce has thickened nicely.
-five minutes before serving, add some dried cranberries and season to taste.

Serve over rice-a nutty brown rice or Camargue red rice are particularly nice here- or a sweet potato 🍠