Meal Planning: The Breakdown

Get excited! Meal prepping will enhance your results, increase you confidence, & I promise after time it'll even become a habit! :)

It doesn't matter if you use pen & paper OR if you type it up - just take the time and get it done.

This leads me to STEP 1... Make a PLAN!

1. Keep it simple.

Think about meals you already create if you are already eating clean OR if you're a clean eater in progress think of individual foods you KNOW you like and you won't get tired of. If you keep it simple, you're more likely to keep it up. Don't stress about finding a bunch of different recipes and planning meals for breakfast, lunch, and dinner for the entire week... put your own schedule into consideration and make your plan based off that. 

2. Use the same ingredients - but switch it up.

Write down a list of meals you eat often and see which of those meals have the same protein that you could make in a large batch and use in different meals all week. For example, we go to Sam's club and get a BIG bag of frozen salmon and the big packs of chicken. We grill the chicken which can be used on salads for lunches all week, but can also be thrown into a veggie stir fry, or served alone with some roasted veggies and a sweet potato. The salmon is SUPER easy to make in bulk and freeze so we already have a ton of meals stored in the freezer for "fast meals". 

3. Plan Ahead

When you sit down to make your meal plan, think about what your up coming week looks like. If you already know mornings are CRAZY, snacks are hard to come by, and lunch is convenient to go grab from a nearby restaurant (or worse... drive thru) then obviously those are meals you want to make. If you're working long hours and know you wont want to come home and fix dinner, do like we do and prep some meals that are easy to put in the freezer and thaw out. Snacks can be as simple as portioning out fruit (apples cut and soaked in water with lemon for about 15 minutes then sprinkled with cinnamon make AWESOME snacks for the week!), cutting up raw veggies and portioning them out, or fixing little baggies with raw nuts portioned out so all you have to do is grab & go - no thought process required!

4. Be Flexible

We all know even if we plan our day, week, or month to the very last second - it ALWAYS changes. If you get invited to dinner one night, don't feel like you can't go because you have a meal plan to stick to. The whole idea of making meal plans and prepping ahead is to keep you on track, not keep you anti-social. My advice? Choose something at the restaurant that still aligns with your nutrition goals. Don't be afraid to ask for veggies with no butter, chicken with no butter, and a sweet potato dry (with a dash of cinnamon of course)! Then you stay on track, but still get your time to socialize!

I found this meal planner from another blog and i've now been using it for months. It's simple and makes it easy to plan.

View meal planner HERE

Now that you have everything PLANNED, we're ready for step 2... SHOP!

1. Make a grocery list & stick to it.

Review your meal plan and make a grocery list with everything you will need to make your meals. Once you have that list made, head to the grocery store. DO NOT buy anything that is not on your list! If it's not apart of your plan, you do not need it in your house... aka TEMPTATION.

2. Stay out of the aisles. 

You're probably thinking, ummm what?? Think about it, the aisles contain all of your processed, nutritional deprived food. We don't want that in our homes because we don't want that tempting us to EAT IT. I love eating clean but i'll be the first to tell you if there's cookies in my pantry or ice cream in my freezer, chances are I won't be able to resist. We only have so much willpower & by nighttime, that willpower is usually completely used up!

3. Eat BEFORE you go shopping

Seriously, this is huge! Have you ever gone to the grocery store staving & by the time you come home and unload your groceries you think to yourself "why in the world did I buy all this CRAP"??? Our brains don't work logically when our tummies are growling and all we can think about is eating. It tricks us into thinking buying those oreos or bag of flammin' hot Cheetos isn't a big deal, I mean everything else in the cart is clean right?? WRONG. As soon a you bring it in the house, it haunts you until it gets eaten or thrown away - and lets get real, who's going to throw away a brand new package of oreos without trying a few (or all) of them first?

Guess what??!! The hard part is DONE! It's time to get cookin'!

It may seem dreadful looking at all your food and the thought of cooking and prepping it all in one day, but having your meals readily available to grab and go is essential to your success, trust me, it's worth it!

I don't know about you, but my days are BUSY and i'm constantly on the go. So anything to make my meals a little easier, is a must!

1. Plan an order of cooking.

What I mean by this is look at all of your food and decide what can be baked together, what can be on the stove cooking while the chicken is grilling, etc. I like to bake my salmon (or whatever fish i'm having) at the same time im roasting my vegetables. Kill 2 birds with 1 stone, catch my drift? Then when that's baking, I can cook my quinoa or brown rice on the stove or throw my sweet potatos in the microwave to soften up. I can also go ahead and boil my eggs.

2. Wash and cut all produce.

This may seem like a hassle, but it's WAY more of a hassle to have to wash and cut it every time you go to grab something! Remember, we're making clean eating EASIER.

3. EAT.

Go ahead and store whatever meals you plan to freeze and then organize your fridge where it's easy to grab and go. I like to go ahead and get my meals/snacks together the night before so as i'm heading out the door I can just throw them in my lunch box and go for the day!

I hope this helps in your attempt to start a meal prepping habit! If you have any questions, please feel free to leave a comment below & i'll answer them as quickly as possible!

Be on the lookout for my upcoming blog post "freezer meals" with all the meals i've already tested by freezing and thawing out & which meals made the cut!

Have a crazy awesome day! 

XOXO,

Brianna

Hi-Protein Veggie Egg Casserole

Are you one of those people who go to bed with this plan - i'm going to wake up early, workout, get ready and wear something REALLY cute, and make a super healthy breakfast to start off my day perfect...? But then morning rolls around & we just press snooze a few too many times and next thing we know we have turned off all of our alarms and all those plans we made before bed are shattered.

Let me tell you, I WAS one of those people. I can honestly say that even if I wake up late and nothing else gets done, my healthy breakfast is ready to go because I prepped it the Sunday before! Hallelujah for meal prepping, right?!

This recipe, might become you're weekly breakfast MUST. Whether it's prepped ahead and put in the freezer for mornings you just run out of time to make your superfood shake, or if you make it ahead so the kids have a nutritious breakfast (seriously get rid of the cereal... after this post you have no reason to keep it around!).

This Hi Protein Egg Casserole can be tweaked to whatever ingredients you prefer - but i'm going to give you my favorite combo & i'm pretty positive you'll love it too! :)

Hi-Protein Veggie Egg Casserole

Serves: 10

Ingredients:

• 1 lb 97% lean ground turkey
• 1 lb lean turkey sausage (I like Jennie-O brand)
• 3 sweet potatoes cut into thin rounds
• 1 tablespoon extra virgin olive oil 
• 7 eggs
• 12 egg whites
• 2 large zucchini (chopped)
• 2 red bell peppers (diced)
• 1 onion, chopped
• 2 cup chopped Portobello mushrooms
• 1 10 oz. bag of spinach (i've also used chopped kale and it's amazing!)
• 3 tomatoes, optional 

Seasoning:

• 1 tablespoon minced garlic 
• 1 tablespoon Italian seasoning (I use the EVERYTHING seasoning from flavorgod - but if you don't have it, italian will work)

 Instructions:

• Preheat your oven to 425F
• Cut up all of your veggies & sweet potatoes and set aside.
• Add 1 tablespoon of olive oil, your minced garlic, and chopped onion into a large pot on medium heat and cook until onion is halfway translucent. 
• Add the rest of your veggies to the pot and stir around. Reduce your heat to medium-low and put a lid on the pot. Stirring occasionally, let veggies cook down until they're soft. **You do not want to skip this step because if you forget to cook your veggies before throwing them into your casserole, your casserole will turn out extremely watered down.**
• While your veggies cook, add your ground turkey and turkey sausage to another pan to cook. Cook until there is no pink viable.
• Next, in a bowl, mix 7 eggs and 12 egg whites. 
• Once veggies are cooked, drain ALL the extra liquids out. Then add in your ground turkey & turkey sausage.

• Spray (2) baking dishes with a olive oil. Add your sweet potato rounds to cover the bottom of the dishes. You'll need 2 11x7 sized sizes.
• Next add your turkey and veggie mixture on top of the sweet potatoes.
• Next, pour your egg mixture evenly between the two dishes.
• Top with sliced tomatoes. 
• Cover each dish with aluminum foil.
• Bake for 25 minutes at 425F. **NOTE: Check after 25 minutes, if still slightly watery, cook     another 10 minutes. Keep checking until there is no more liquid consistency in the casseroles.**

Sometimes your egg casserole may want to play this game where it makes these massive bubbles... but don't worry. They go away on their own ;)

NOTE: I love adding avocado to my egg casseroles along with Trader Joe's pineapple salsa! SO GOOD!

1 Serving (21 day fix) - 1.5 Red, 1 Yellow, 1 Green

What is 22 Minute Hard Corps?

Imagine 8 weeks of military style bootcamp training with the same creator of the P90X workout series... Only now, you spend only 22 MINUTES a day working out getting the same results as an hour long bootcamp style class at your local gym.

Check out the video on the 22 Minute Hard Corps so you can get a feel on what to expect:

          

What YOU need to know:

22 Minute Hard Corps is exactly how you imagine a boot camp training to be... Intense, quick, and total body drills. Legendary trainer Tony Horton has created a challenging, but simple to follow workout program inspired by training program techniques used in the military.

Each workout is designed to get participants “boot camp fit” in just 8 weeks. Each day of the program consists of a series of total body rounds within the 22 minute workout window, rotating through functional resistance, cardio, and core focused workouts.  It was quick and it was FUN!

8 weeks,  22 minutes.  Period.

Who is this workout for?

Don't let the word "bootcamp" scare you into thinking you aren't capable of doing this workout, or are too out of shape to do something like this. 

THIS WORKOUT IS FOR EVERYONE!

Seriously, Tony designed this workout that everyone can move at the their own pace, modify the moves where they need to, AND you're doing the workout from home... aka you're in control of the pause button, so don't be afraid to use it!

My opinion so far:

I started this workout about a week ago and I was slightly skeptical about working out only 22 minutes a day. I used to be a "lets go to the gym and completely exhaust ourselves" kinda girl and sometimes that logic still creeps in.

A week in and i'm hooked! This is the FIRST workout i've been able to commit to doing at 5:30 am every morning (i'm not a morning person, this is still a struggle, but it gets done) because I tell myself - "in 22 minutes you will be DONE".

I finish the workout panting, sweating, yet feeling so proud because I seem to push myself harder for ALL 22 minutes since I know it's short.

This program has exceeded my expectations so far & I can't wait to see how my body transforms in the next 8 weeks!

What do you get with the program?

- 8 challenging workouts on 2 DVDs

- Quick Start Mission Guide

- 8-week Basic Training Action Plan

-Rations for Results Nutrition Field Guide

-Cold Start pre-workout drill

-Hell Week Challenge Card

-HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

If you do not currently work with a coach, please make me your FREE coach HERE 

Fill out my online form.

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Protein Waffles With Protein Icing

After recently posting these on my social media pages, i've had A TON of people asking to get it up on the blog so they can make them ASAP. If you do make them, post a picture and tag me {FACEBOOK or INSTAGRAM! You can get so creative with waffles and everyone knows that's my expertise! ;)

Toppings gone WILD! See what I mean??

Okay, okay! On to the good stuff.

Gluten Free Protein Waffles w/ Protein Icing

*SERVES 4*

Ingredients- 

For the waffles:

• 1 cup gluten free rolled oats
• 1 1/2 scoops of vanilla protein powder (I used this one - but the quest vanilla milkshake works great too!)
• 3 tablespoons coconut flour (I used this one )
• 1 1/2 tsp. baking powder 
• 3 tablespoons greek yogurt (for a dairy option, replace with coconut milk yogurt)
• 3/4 cup of egg whites 
• 15 drops of liquid stevia (depends on how sweet you want them)
• 2 tsp. pumpkin pie spice (optional)
• 3-4 tbsp of water {this will vary based on the type of protein you use so start with less and add until the proper consistency)

For the icing:

• 2 scoops vanilla milkshake Quest Protein 
• 1 1/2 cups plain greek yogurt 
• 1 tsp. cinnamon 
• 1/2 tsp. vanilla extract 
• few drop of liquid stevia depending on your preference to the sweetness 
• unsweetened almond milk to taste

To Make- 

For the waffles:

1. Preheat your waffle maker
2. Blend all the dry ingredients 
3. Add in the wet ingredients and mix well 
4. Spoon into waffle maker (make LESS of a mess) and cook for about 6-8 minutes. Check after about 5 to see if the waffles are golden so they don't burn.

For the icing:

1. Add your protein and spices into a medium sized bowl and mix well.
2. Next add in your greek yogurt and stir until a thick consistency forms.
3. Add in 1-2 tablespoons of almond milk at a time to make sure your icing doesn't get too watery. Keep adding until your desired thickness.
4. Taste - if you want it sweeter add the liquid stevia.

Nutrition per serving (will vary based on your protein, does NOT include icing)- 173 calories, 19 carbs, 3g fat, 18g protein

Homemade Granola

When I think of granola I think of warm, freshly baked granola like you would get in a breakfast cafe on top of your yogurt parfait. I've tried multiple store bought granola's and none even come close... not to mention the SUGAR and PRESERVATIVES that's all blended into those once healthy oats! YUCK. Plus those bags of granola are PRICEY!!!

Naturally, I grabbed everything in my pantry I could find that might make the perfect granola and was kind of amazed by how much stuff I had! (Ingredients Hoarder?)

I decided to pop my amaranth which gives it a soft popcorn like texture only in itty bitty pieces! This is my favorite ingredient when I make granola bars. 

To Make Popped Amaranth-

• You'll need about 2 tbsp amaranth (1 tbsp raw = 1/3 cup popped)

1. Heat a stainless steel small or medium pot over medium-high heat. A taller sided pot with a lid works best 
2. Test if the pot is hot enough by adding a drop of water. If it instantly ball up and kind of does a little dance around the pot you're good to go!
3. Once fully heated, add in your raw amaranth then cover with a lid and quickly shimmy/slide the pot back and forth just above the burner. If your heat is set correctly it should start popping within 1-3 seconds and finish popping within 10 seconds. WARNING: It burns VERY quick so be careful!!!

I wish I would've gotten pictures of this but I was too focused on making sure it didn't burn... SORRY!

Now on to the good stuff...

Homemade SUGAR FREE Granola 

Ingredients-

• 2/3 cup popped amaranth 
• 1 cup raw almonds
• 1 cup toasted pumpkin seeds 
• 2/3 cup pistachios 
• 1 cup raw cashews
• 2 cups gluten free rolled oats 
• 8 dates, pitted, and chopped into small pieces 
• 2/3 cup GO RAW choco crunch (I used this one )
• 1/4 cup flax seeds 
• 1/2 cup cocoa nibs 
• 1 tbsp. cinnamon (feel free to add more!)
• 1 tsp. ground ginger 
• 1 tsp. nutmeg
• 1 1/2 cup unsweetened applesauce 
• 1/4 cup melted coconut oil (I use this one ) 

To make-

1. Preheat oven to 350 F.
2. Combine all ingredients {EXCEPT THE APPLESAUCE & COCONUT OIL) together in a large bowl and mix well.  
3. In a small bowl, mix your coconut oil and apple sauce together and pour over the oat mixture. Once well coated, transfer your granola from the large bowl to a large baking dish. The bigger the better!
4. Place the baking dish in the oven and bake for 45 minutes stirring once in between. If your liquid is not fully evaporated and your nuts aren't quite golden, stir again and bake for another 15 minutes. 
5. Store in a GLASS container with a tight lid (still lovin' my mason jars!)

You can use the granola as cereal, top it on yogurt, or if you want to be like me, add it on top of your already amazing cottage cheese pancakes with protein icing! I promise you'll be drooling over it. Don't believe me? Here's a little preview...

Recipe for my pancakes will be up soon! :)

10 WORST Ingredients In food

I breaks my heart to see how the food industry has most of our population fooled on the truth behind what's really going into our mouths.

As many of us are trying to clean up our diets and start incorporating exercise to hop on this bandwagon of living a healthy lifestyle that seems to continue growing, these food chains are using their well thought out marketing strategies to make us believe false statements and give into unhealthy ways without even realizing it. It's sick and SO wrong.

There are so many "rumors" constantly being spread on what to eat, what not eat, what is best for weight loss, the truth about gluten free... blah blah blah!

In today's world how is one single person supposed to figure out what the best food really is to eat and what isn't? Once healthy foods are now secretly being made unhealthy by these large companies by adding ingredients consumers don't understand. This leads to assumption they are GOOD for us because the front of the box or package says "natural", "sugar free", "fat free", etc.

Though I could go on a 25 page rant on how I feel about the food industry today, i'll simply identify 10 food labels that are EXTREMELY harmful that we should ALL avoid. This is at least a step in the right direction, right??

The 10 Worst Ingredients In Food

1. Artificial Colors 

Artificial colors are used to enhance the color of the food and make it look a lot more appealing, but these colors host a rainbow of risks: some of them have been linked to various health issues, such as allergic reactions, fatigue, asthma, skin rashes, hyperactivity, headaches, and they are also linked to various types of cancers.

Artificial colors are found in many processed foods, such as candies, beverages, pet foods, baked goods, cereals and even medications. Here are some of the most common food colors used today: Blue #1 (Brilliant Blue), Blue #2 (Indigo Carmine), Citrus Red #2, Green #3 (Fast Green), Red #3 (Erythrosine), Red #40 (Allura Red), Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow). Always read the product label to see whether it contains artificial colors, so you know to avoid these foods.

2. Monosodium glutamate (MSG)

MSG has been under the cautious eye for at least a year now... but why? It is a processed flavor enhancer that can be found in Chinese food, restaurant food, salad dressing, chips, crackers, sausages, processed meats, dips, frozen meals, soups and more. It has been linked to various health issues, such as: brain damage, liver inflammation, learning disabilities, obesity, headaches, nausea, asthma, change in heart rate and various other diseases.

BE ON THE LOOKOUT FOR THIS 3 LETTER DEATH STATEMENT.

3. Artificial Preservatives 

There are various types of preservatives which prevent spoilage and food poisoning and prevent mold growth.  The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness, however many preservatives have dangerous side effects and are potentially carcinogenic, can cause hyperactivity, hormonal changes, liver damage, nervous system damage and many other health problems.

Wonder why ADD & ADHD symptoms seem to continue rising?

When you read the label, look for butylated hydroxyanisole (BHA), butylated hydrozyttoluene (BHT), tertiary butylhydroquinone (TBHQ), sodium benzoate, potassium bromat (typically used as a flour improver E924). Also sodium nitrates and sodium nitrites are another preservatives which are added to processed and cured meats to preserve color and extend shelf life (your hot dogs for example). Unfortunately, these compounds can be converted to nitrosamines, which are potentially carcinogenic chemicals.

4. Artificial Flavors 

These are chemical mixtures that imitate natural flavors. You can find them in artificially flavored jellies, soft drinks and candies.  These are made of a similar taste base, but have dramatically different flavors due to the use of different scents or fragrances. Many artificial flavorings are derived from petroleum, and most artificial flavors actually contain many chemical ingredients, not just one, and many of those chemicals are volatile.  For example: brominated vegetable oil (BVO) is primarily used to boost flavor and help emulsify citrus-flavored soft drinks.

Artificial flavors have been linked to brain and nervous system damage, cancer, nausea, headaches, dizziness, allergic reactions, dermatitis, eczema, hyperactivity, asthma and much more.

5. High Fructose Corn Syrup (HFCS)

This is a cheaper alternative to cane and beet sugar, and in the United States it is among the sweeteners that have primarily replaced table sugar in the food industry. Due to US-imposed tariffs in the United States sugar prices are two to three times higher than in the rest of the world, which makes HFCS significantly cheaper, so that it is the principal sweetener used in processed foods and beverages. It is commonly used in breads, cereals, breakfast bars, lunch meats, yogurts, soft drinks, soups and condiments.

Critics of the extensive use of HFCS in food manufacturing argue that the highly processed substance is more harmful to humans than regular sugar. Also many health concerns have been linked to HFCS, which potentially contributes to obesity, cardiovascular disease, diabetes and non-alcoholic fatty liver disease.

6. Artificial Sweeteners 

These include aspartame, saccharin, sucralose, acesulfame-K and more. These  are chemical food additives that duplicates the effect of sugar in taste with less food energy. They are anywhere from 30 to 8,000 times sweeter than sugar and as a result, they have much fewer calories than foods made with table sugar. Many sugar substitutes have zero calories per gram. They are found in diet foods and diet products to reduce calories per serving.

They have been associated with a negative impact on metabolism, and some have been linked to obesity, IBS, brain damage, cancer, headaches, dizziness and hallucinations.

7. Trans Fat

Trans fat enhance the flavor, texture, and shelf life of many processed foods. These are formed when manufacturers turn liquid oils into solid fats via a process called hydrogenation. It has also been claimed that a high intake of trans fats may have a direct association with prostate cancer in men.  Also many commercial brands of soybean oil are often hydrogenated to help increase their shelf life, and more than half of all soybeans crops grown in the US are genetically-modified (GMO).

Also pay attention to a fat substitute that adds no fat, calories or cholesterol to products such as baked and fried goods and is called olestra. Although it may sound good to you,  olestra may cause abdominal cramping, loose stools and inhibiting the absorption of some vitamins and other nutrients. Olestra is unapproved for sale in many countries, including the European Union and Canada, but products containing the ingredient can still be purchased at grocery stores in some countries. 

8. Refined Grains

A refined grain is made by processing a natural, whole grain so that some or most of the nutrients are lost. When a whole grain is refined, both the bran and germ are removed, including all the fiber, vitamins, and minerals.  Refined grains are also easy to digest and increase your blood sugar and insulin levels, which can lead to all sorts of health problems. Replace processed grains with whole grains, like brown or wild rice, wholemeal pasta, whole-wheat breads, barley and oatmeal.

9. Sugar

Did you know the average American consumes almost 80g of sugar per day??? Do you know much we are SUPPOSED to have? 30 grams. THIRTY!!! That is almost triple our daily recommended serving. A single individual consumes close to 60 pounds of sugar in a year, and we are wondering why obesity is sky rocketing and diabetes is the NUMBER 1 medical issue today. 

Sugar can be found not only in obvious foods such as cookies, cakes, sodas, soft drinks and other sweets. Sugar can be found even in pasta sauce, salad dressing and canned vegetables. So when reading food labels, look for sugar listed as the first ingredient and be aware of hidden sugar names: fructose, lactose, sucrose, maltose, glucose, dextrose.

Eating lots of sugary foods are more likely to cause you to gain weight. Research shows that being overweight or obese increases your risk of cancer. This is because obesity may cause changes in hormone levels or insulin that might increase the risk of developing breast, colon or uterine cancer. Therefore limiting the amount of sugar in your diet is important. Diets high in sugar and refined carbohydrates can lead to overweight and obesity, which indirectly increases cancer risk over time. 

10. Salt (Sodium Chloride)

Sugar can be found not only in obvious foods such as cookies, cakes, sodas, soft drinks and other sweets. Sugar can be found even in pasta sauce, salad dressing and canned vegetables. So when reading food labels, look for sugar listed as the first ingredient and be aware of hidden sugar names: fructose, lactose, sucrose, maltose, glucose, dextrose.

Eating lots of sugary foods are more likely to cause you to gain weight. Research shows that being overweight or obese increases your risk of cancer. This is because obesity may cause changes in hormone levels or insulin that might increase the risk of developing breast, colon or uterine cancer. Therefore limiting the amount of sugar in your diet is important. Diets high in sugar and refined carbohydrates can lead to overweight and obesity, which indirectly increases cancer risk over time. 

Turkey & Sweet Potato Bites {with a twist}

It never fails. I am ALWAYS looking for new protein snacks to make that are still lean, easy to take on the go, and can hold up all week if I prep on them on Sunday.

These little crispy bites are more than a snack... they're like a hearty treat! Little ingredients but FULL of flavor i'm sure they will be a win in your home too :)

Makes 14 servings-

What you will need:

• 8 oz. extra lean ground turkey (look for 97% or 99% lean)
• 18 oz. of sweet potatoes (about 3 small)
• 2 eggs 
• 2 tbsp. of coconut flour  {Click here for my favorite}
• 2 bags of Sea Salt Quest Protein Chips (I get mine from GNC & right now they're buy 3 get one FREE)
• 2 tbsp. low sodium chili powder
• 1 tbsp. minced garlic 
• Hot & Sweet Pepper Jelly optional (here is the brand that I use)

What to do:

1. Bake sweet potatoes or throw in the microwave until soft. Peel the skin off and mash. Sit to the side. 
2. Add eggs, seasoning, coconut flour, and ground turkey to the bowl with your mashed sweet potatoes.
3. Mash your Quest Protein Chips into small pieces and put into a bowl.
4. Form your meat and potato mixture into small balls and then roll in the crushed chips until covered. 
5. Once complete, bake at 375 F for 25 minutes.
6. Add 1 tsp. of pepper jelly on top of each ball once finished cooking.

1 energy ball (without pepper jelly) = 71 calories, 8g protein, 8.6g carbs, .6g fat