Author: Nikita Tiffany

Easy Homemade Salad Dressings

Sometimes the only way we can eat salads is when we dress them with croutons, add in loads of protein, or add in ingredients with different crunchy textures. However, the dressing on the salad is the icing on the cake (ha!) and the most important part of this type of meal.


Below we have a list of homemade salad dressings you can make at your own leisure. It saves you time, money, and can save you some of your macros for a dessert for the end of the night. Create your salad, take it to go, and enjoy it with some healthy, homemade dressing.



Option 1: Honey Mustard Dressing | Serves 3-5

  • 1/4 cup dijon mustard

  • 1/4 cup honey

  • 1/4 cup apple cider vinegar

  • 1/3 cup extra virgin olive oil

  • 1-2 teaspoon salt

  • 1 teaspoon black pepper

Option 2: Lemon Vinaigrette Dressing | Serves 3-5

  • 1/4 cup red wine vinegar

  • 2 tablespoons dijon mustard

  • 1/2 cup extra virgin olive oil

  • Zest and juice of 1 lemon

  • 1 clove garlic dices

  • 1 tablespoon honey

  • 1 teaspoon salt

  • 1/4 teaspoon black pepper

  • 2 teaspoons dried oregano


Directions: mix ingredients for respective dressings together and enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

20 Minute Greek Pasta

Mediterranean food is incredibly satisfying. The high amounts of fat, vast array of flavors, and ease of cooking often makes Mediterranean meal-prepping a slice from heaven.

We have a recipe that combines all these aspects into a high-protein, one-dish meal: 1-Pot, 20 Minute Greek Pasta. This dish is perfect to have with your family, eat if your friends are in town, or even if you want to switch up some pre-made meals. Adjust your macros accordingly, and indulge!

1-Pot, 20 Minute Greek Pasta

2 Tb olive oil
3 chicken sausage links, sliced
1 cup diced yellow onion
1 clove garlic, minced
1 cups of tomato sauce (low-to-no sodium)
¼ cup water
1 cup diced tomato
5 cups baby spinach
2 boxes of pasta (uncooked)
Pitted and chopped kalamata olives
½ cup feta cheese
Fresh basil
2 tbsp Lemon juice
Salt and peper to taste
Turn on stove to medium-to-high heat. Add olive oil to a large pot and let simmer.
Throw in chicken sausage, onion, and garlic and cook until the onion has turned transparent.
Add in tomato sauce, tomato, spinach, and pasta. Cook the pasta in the tomato sauce for 5-10 minutes with ¼ cup water.
Let cool.
Once rested, add in olives, feta cheese, fresh basil, lemon juice, and salt and pepper to taste.
Enjoy & Happy Eating!

*inspired by

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Chocolate Peanut Butter Granola Cups

Eating healthy constantly is hard. It requires planning, learning to say “no,” and sometimes meal-prepping your meals in advance. However, sometimes it’s difficult to find balance in desserts that satisfy you, but also don’t weight you down.

A recipe we found are these chocolate peanut butter granola cups, which are a quick, healthy snack to satisfy your sweet tooth.

Gather up all these ingredients, throw them in a cupcake tin, and enjoy immediately!

1 cup chopped peanuts
3 cups all-natural, unsweetened granola
3 tbsp honey
3 tbsp natural peanut butter
16 oz chocolate (milk or dark is ideal)
1 tbsp coconut oil
Grease a cupcake tin. Then combine the granola, peanuts, peanut butter, and honey until everything is sticking together.
Place the entire mixture at the bottom of the cupcake tray. With your thumb, leave an indent in the center of each peanut butter cup. Place in the freezer for 10 minutes.
Melt the chocolate with coconut oil in a microwave. Once cooled, spoon on top of the peanut butter cups. Place in the freezer for 5 more minutes.

*inspired by

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Low Carb Chocolate Protein Pudding

Chocolate pudding cups are a childhood delicacy that are still yet to be forgotten. However, it’s sometimes hard to find a yummy dessert that hits all your macros AND satisfies you–and before you get ahead of yourself, no–those little pudding cups aren’t a saving grace.

However, we have the perfect low-carb chocolate protein pudding recipe that mirrors that yummy snack. Not only is this recipe something that can be whipped up in a hurry, but it will keep you full for hours! Say goodbye to midnight snackin’ and check out the protein pudding below!

Low Carb Chocolate Protein Pudding | Yields 1


  • 3/4 cup almond or coconut milk

  • 1 serving chocolate protein powder (can be whey-based or plant-based)

  • 2 tablespoons chia seeds

  • 1 tablespoon Cocoa powder

  • 2 Tablespoon chocolate chips

  • ½ teaspoon cinnamon

  • ½ teaspoon salt

  • ½ teaspoon vanilla extract

  • Fresh fruit (optional)


  1. Put everything in a blender and mix it all up until smooth!

  2. Top with chia seeds, fresh fruit, and/or chocolate chips. Place in the refrigerator in a shallow serving bowl. Put saran wrap over the pudding and place on top of the pudding so the top of the pudding doesn’t harden. Let cool for 45-60 minutes.

  3. Serve cold and enjoy!


*inspired by!*

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Greek Couscous Salad with Chicken!

Pasta is a carb that is universally a favorite. It’s filling, yummy, and it has you craving for more. However, sometimes it’s hard to control portion sizes and eat pasta day-in and day-out because it can often lack healthy fats and solid amounts of protein. 

But we have a solution to that: Greek Coucous Salad with Chicken! Couscous is a type of pasta, but is much smaller in size. Dressing this cousin of your typical pasta-noodle with olives (a healthy fat), some veggies, and some chicken is a perfect way to keep eating your favorite foods.

Check it out below!

Greek Couscous Salad : Serves 4-6 


  • 2 cooked chicken breasts, seasoned with salt and pepper
  • 1 cup couscous
  • 2 cups cherry tomatoes, halved
  • 3 cucumbers, diced
  • 1/2 red onion, diced
  • 1 cup feta cheese cubed
  • 1 cup pitted kalamata olives
  • Fresh mint, chopped up
  • Fresh dill, chopped up


  1. Cook two chicken breasts with salt and pepper in an oven. Remove and set to the size once fully cooked. 
  2. Cook the 1 cup of couscous with 1.5 cups water. Once fully cooked, take off the heat, fluff up with a fork, drain in cold water, and set to the size.
  3. Once the couscous is ready, mix in the chicken, cherry tomatoes, cucumbers, red onion, mint, Feta cheese, Kalamata olives, and dill into a large bowl. 
  4. Serve and enjoy! 

*inspired by!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Healthy Snacks to Buy On The-Go

Sometimes when we’re shuffling between work, or even when going on a road trip, it’s *really REALLY* difficult to find healthy snacks. While home-made trail mix sounds appealing, sometimes you’re out of the house in a rush and you didn’t prepare the way you liked. Often, a simple piece of fruit won’t cut it either. But instead of pulling into a drive-thru, take a moment to survey your options.

Below, we have a list of snacks you can find in almost any gas station or food market store. Save this list and check it out!


Health Snack Options: At any convenience store, gas station, or grocery store
Smart-Food Popcorn
Grain-Free Paleo Granola
Hippeas Organic Chickpea Puffs (sold mostly at WholeFoods and Starbucks)
Organic Applesauce
RxBars / Larabars / Perfect Bars / any natural protein meal bars
Dried Fruit with no added sugars
Justine’s Peanut Butter Packets

Keep in mind that snacks are supposed to keep you satisfied and happy until your next meal arrives. If your body is still ravishingly hungry and you’re not on a diet, it’s possible that you’re under-eating and your body needs more fuel. Have a full, balanced meal with enough proteins, carbs, and fats to keep your belly happy.

But other than that–happy snacking!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!


Dinner is always tricky. It’s the end of the day and you want something that is nutritious and filling, yet easy to make. While meal-prepped chicken can make your life a lot easier, sometimes your taste buds crave something else.

One of the easiest recipes we’ve come across that hits all these criteria is this garlic butter shrimp with asparagus recipe below. It’s low carbs but full of healthy proteins and fats, meaning that it will hit all your nutritional goals for the day. 

Let’s get cooking.


  • 1.5lbs raw shrimp, peeled and deveined
  • 1 bunch asparagus 
  • 3 tbsp butter
  • 1 tbsp olive oil
  • 4 cloves of minced garlic
  • 2 teaspoons Italian seasoning
  • 1 teaspoon of salt and pepper, each
  • Less than ¼ cup vegetable stock
  • Lemon juice and rind 
  • Freshly chopped cilantro 


  1. In a large pan on medium-high heat, place 1 tablespoon of olive oil and saute asparagus until just cooked. Season with salt and pepper and set to the side.
  2. Add three tablespoons of butter to the same pan and add in the shrimp. Season with garlic, Italian seasoning, salt, pepper, and cook on each side for 2-3 minutes. Add in the vegetable stock once shrimp is cooked. 
  3. Add the asparagus to the pan once again and cook the shrimp and asparagus together. Garnish with lemon juice, a light dusting of the lemon rind, and freshly chopped cilantro. Serve and enjoy! 

*inspired by!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Homemade Trail Mix

Trial mix is a hearty, crunchy, and savory snack that all age groups can enjoy. Trial mix can be made ahead of time, stored for weeks to months, and is easily customizable. However, trial mix is somewhat expensive to buy, so we decided to make our own healthy and affordable version.

Below we have the ingredients for this tasty snack that is low in sugar so you’ll be making batches of this weekly with ease. Enjoy on the road or at home!

Homemade Trail Mix | Yields 6-8

1 c banana chips, unsweetened
½ c dried cherries or cranberries 
½ c whole almonds
½ c pecans 
½ c cashews
½ c pumpkin or sunflower seeds, shelled
½ c peanuts
¼ tsp salt
1 tsp cinnamon
½ c dark chocolate (optional) 
1/2 c coconut flakes, unsweetened (optional)

  1. Combine all ingredients into a large bowl and mix well.
  2. Once combined, store in bags or mason jars.
  3. Keep in a relatively cool area for up to one month. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Brunch-Ready Blueberry Waffles

Sunday mornings are perfect for brunch, some family time, and a relaxed day for the mind, body, and soul. Making your own food Sunday morning should be simple, but filling.

Below, we have an easy recipe for some protein waffles that will make you, your family, and your friends asking for more.

Blueberry Protein Waffles | Serves 1 (around 2 waffles)
Calories: 178 | Carbs 20 | Protein 22 | Fat 2 

1 scoop (about 23g) or serving vanilla protein powder (whey, plant-based protein powder, etc)
1/3 c egg whites
1 tsp ground cinnamon
1/2 tsp pure vanilla extract
½ c mashed banana
¼ c blueberries


  1. Heat a waffle iron to medium-low heat. Set to the side.
  2. Mix all ingredients in a bowl until well-combined. 
  3. Spray the waffle iron with non-stick spray. Scoop half the batter onto a non-stick waffle iron and cook. 
  4. Repeat with other half of the batter.
  5. Serve warm and top with more berries. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Summertime Protein Smoothie

Smoothies are colorful, great for on-the-go, and a post-workout staple. However, they can be 1) expensive 2) carb/ sugar heavy, and 3) not all that filling. Making your own smoothie solves all these problems because not only are you aware of what you’re consuming, but it’s infinitely customizable.

Personally, I find it hard to eat a big meal after working out because most of the food I usually crave in the morning (protein pancakes, eggs, oatmeal, etc) is all heated food. Typically, after working out, you want to cool down, but still eat quickly. Eating just fruit simply won’t cut it, so finding a balance between your carbs, proteins, and fats is important. 

Here’s a protein-filled smoothie to cool you off this summer that fills all your needs.

Summertime Protein Smoothie | Yields 1

12 oz skim milk, unsweetened coconut milk, or any milk of your choice
1.5 scoops vanilla or strawberry flavored protein powder
1 medium-sized banana, fully ripe
1 c of frozen strawberries
1.5 c of spinach
1 tablespoon natural peanut butter

Throw all the ingredients in a blender and mix. Serve immediately and enjoy! 

*inspired by

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!