What I Ate Wednesday

Hi Friends!!

I’m finally joining up for another What I Ate Wednesday party.  I am SORRY I have been a little MIA but yes, the same excuse you will always hear – life has gotten crazy. In a really really good way though!  I’ve been spending lots of my time exploring Tampa with the boyfriend, meeting new friends, hanging out with old friends and my family who live in the area, working, trying out new restaurants, traveling for business, working with clients, creating programs, running and expanding a small business, meeting up with Instagram friends, finding a new gym, creating new recipes, traveling for fun, and photographing my food 🙂


Now onto my recent eats.  I actually took all these pictures LAST Saturday on a day I could photograph all my eats!!  So yes, I wanted this post to go up last week but that somehow didn’t happen between all of the above 🙂


post-workout breakfast//Strawberry smoothie bowl base, banana slices, pieces of CombatCrunch PB cup bar, protein Cheerios, and chocolate protein drizzle.  The base is made with 1/2 frozen banana, 1/2 cup frozen strawberries, ProZero whipped vanilla protein, ice, xantham gum, and water.


lunch//Half a huge slice of Greek pizza while out and about exploring the city! This was from my local Publix Greenwise (a Publix chain that sells more non-GMO, organic items) and had a great multi-grain crust! Full of kale, red onions, mushrooms, black olives, avocado, and tomato – the cheese was pretty sparse so it didn’t feel heavy at all.


THEN this beautiful package came in the mail. THANKS ANGELICA!! The Arctic Zero team are literally angels and so sweet. I am blessed to have been sent a care package to try ALL their flavors.  I wish they sold all these flavors around me!


snack//Roasted kabocha and butternut squash (was already prepped), organic plain greek yogurt from Trader Joe’s with stevia, cinnamon and a tbsp of MTS Whey Cinnagram flavor, Trader Joe’s Oatmeal Flakes (newest obsession), chunks of 1/4 of a Pumpkin Pie quest bar, protein Cheerios, and a drizzle of peanut butter!


Dinner//Veggie burger and 3/4 of the fries 🙂 Along with a starter of sautéed brussel sprouts and sweet potato ravioli.


Always dessert//Double chocolate mugcake (I will be posting my favorite mugcake recipes tomorrow!) with vanilla greek yogurt sandwiched in the middle and topped with 2 Oreos, Coconut Nuts ‘N More and Fat-Free Reddi-whip!

That’s it for now.  Thank YOU for following along.  Yes, I am promising more posts to come.  I have a lot more thoughts on food, new recipes, updates on where I am on my progress, strength training, tons of scenarios I have been receiving from my clients that I want to discuss, and more.

What else would you like to see as well?

Current progress picture for accountability:


Now go enjoy the rest of your Hump day and week! xoxo


Pumpkin Spice Protein Pancakes

Hi guys!  I’m back with my favorite recipe this time of year – PUMPKIN PROTEIN PANCAKES. And I keep my recipe simple so when you are HANGRY like I was after a heavy leg workout this morning, you can whip these up in literally 5 minutes.

Ingredients you’ll need:


120 g pumpkin puree (not pictured)

50 g egg whites

2 Tbsp Silk unsweetened organic Soymilk

1 scoop vanilla protein powder (not pictured)

1 tsp cinnamon


  1. Combine pumpkin, egg whites, soymilk, protein powder, and cinnamon in a large bowl.
  2. Heat pan over medium heat and coat with unrefined extra virgin coconut oil spray.
  3. Cook pancakes in batches and pile high.
  4. Top with Pumpkin Puffins, coconut butter, and Walden Farms zero calorie syrup


It’s funny the amount of pumpkin-spiced food I am currently eating when the current temperature in Tampa is 90 degrees and sunny.  I just moved into my dream apartment in Tampa and I love that I feel like I’m on a mini-vacation every day I wake up!  My job has been SUPER stressful (traveling across country, working late hours, big presentations for clients, etc) but I love that I have been taking the time to create new recipes, workout, unpack, explore, dine out, drink wine and just relax on the weekend instead of travel. Traveling every weekend gets tiring even though I love it.

And what’s better than waking up on a Saturday morning, relaxing with a big cup of coffee, walking to the gym for an hour leg workout with your boyfriend, and then coming home to make pancakes together?!

Even though I eat a primarily plant-based diet (I actually eat a pescatarian diet which means I don’t eat poultry or red meat but eat fish – even though I hate labels!), I still focus on my protein intake.  When I used to have an unhealthy relationship with food, I didn’t understand the power of protein.  I thought I could get by with as little calories as possible (and protein was CALORIES in my eyes) so I would just avoid protein all together.  WOW, how things have changed!  I aim to eat at least 100 g of protein on most days but sometimes eat up to 140 g of protein on days as well.  I am no longer super strict about limiting my protein intake as I know eating protein amounts throughout the day really does help me feel full and sustain my energy (along with carbs and healthy fats).  Hence, why I love to cook with egg whites, brown rice protein powder, and Silk Soymilk!  Who knew soymilk had 8 grams of protein per cup.  Also if you’re interested, visit https://silk.com/signup to signup for their newsletter and receive a coupon for some soymilk for yourself!

Now, off to the pool my friends. Enjoy your relaxing weekend!

This post is sponsored by FitFluential on behalf of Silk.


Quick and Easy Funfetti Protein Pancakes

Interrupting my usual full day of eating posts to focus on my favorite recipe currently.  These pancakes are just perfection.  Fluffy, scents of sweet vanilla, full of protein, and plant-based (while not completely vegan because of the egg whites).  Sprinkles are optional to add to the batter but NOT optional if you ask me.  This recipe is honestly perfect for me post-workout (on days I can squeeze my workout in in the morning) because I can whip up the batter the night before!



I also used Silk Organic Unsweetened Soymilk in this recipe!  I’ve honestly ALWAYS used Silk unsweetened products because they are organic, have absolutely no added sugar, add 7 grams of heart-healthy soy protein to your recipes, and have 30% of your daily calcium needs (the same as dairy milk).  And, even though I promote flexible dieting, I love that Silk is made from plants which makes me feel good when I drink it with Oreo’s or FiberOne cookies 😉  I also really love Silk soymilk because it only has 3 grams of carbohydrates instead of the 7-8 grams of carbs that normal dairy milk has so I have more room for oats, berries, or SPRINKLES.


Funfetti Protein Pancakes

Makes 1 serving.


-45 g old-fashioned oatmeal (ground into flour)

-1 scoop ProZero plant-based protein powder

-2 egg whites

-1/3 cup Silk Organic Unsweetened Soymilk



  1. Combine all ingredients into 1 large bowl.
  2. Spray skillet with coconut oil and cook pancakes over medium heat.  Flip pancakes when you see bubbles on the outside.
  3. Pile warm pancakes on a plate and top with coconut butter, sprinkles, and Walden Farms no calorie pancake syrup.  Eat with berries on the side.

This meal is perfect post-workout as it is FULL of protein (from the protein powder, egg whites, and soymilk) and carbohydrates.  Try it out and let me know what you think.

Also, don’t forget to visit https://silk.com/signup to signup for their newsletter and receive a coupon my beautiful friends 🙂

This post is sponsored by FitFluential on behalf of Silk.  This post was sponsored by Silk but all opinions are my own. I have been provided with product by WhiteWave and being compensated for the post.  Please know that I have always used Silk products and only did this review as I already use and truly love Silk products.

This post is sponsored by FitFluential on behalf of Silk.


WIAW: How to Just “Have One” and fitting Treats into your Diet

Being fit but not wanting to be completely consumed in the fitness industry in a complex balance.  How far do you have to go weighing your food and counting your macros to the gram? And how flexible can you be while still leaning out?  All of these are valid questions that I wanted to discuss today after working with clients and doing my own experiments over the years.


This day of eating was from Sunday and I want to show how I allow fun items, allow for flexibility, eat lots of fruits and vegetables, and stack on track with protein, fiber, and overall calories.


post-workout breakfast//2 huge post-workout cinnamon blondie protein waffles with 1/2 oz walnuts and WaldenFarms zero-calorie pancake syrup (Pancake recipe: 45 g oatmeal, 100 g egg whites, 1/3 scoop  PEScience Blondie protein powder, 2 Tbsp pumpkin, 1/2 tsp baking powder, 1/4-1/2 cup water to thin out batter)

I no longer track macronutrients or aim to “fit” foods into my diet.  I eat what I want and still enjoy flexible foods on occasion.  I still use an exchange system that I have developed and used with clients.  I don’t eat just clean foods but I don’t eat ice cream or donuts daily either.



snack//Mint chocolate Quest bar and a free sample of Evos “baked” sweet potato fries for some more carbsss.  We stopped for lunch right after I had eaten a Quest bar so I snacked on (and ate all of) the free sample.  These were amazing and they have all these fun ketchup options (garlic, mesquite, chipotle…ketchup land of GODS).  This restaurant is super fun if you have one in your area!  I enjoyed the sweet potato fries, estimated the macros in my own head but didn’t feel the need to ‘track’ or write down or adjust my day in any way.  I figured I would intuitively be less hungry after this filling snack.  I didn’t need more food after this and that was that.  No guilt or needing to overeat on more fries.


snack//1 cup Chobani plain greek yogurt, cinnamon, stevia, caramel extract, frozen blueberries, and a handful of frozen mango. Some almonds on the side.  NEW SNACK OBSESSION. Obsessed with frozen fruit in my greek yogurt as it turns into a sweet, cold delicious froyo treat.


dinner//Whole Foods plate – a huge piece of Apricot salmon, a 32 oz container of Spicy Sesame mixed vegetables that I split with my love, and a millet and yam cake.  Salmon at Whole Foods is my staple.  They seem to get it right EVERY time.


I also feel the need to talk about cravings with this topic of “having just one”.  Did these cookies at the Whole Foods cookie bar look good?  Yes.  Did I think they would be worth it to me?  No.  I had eaten sweet potato fries earlier, ate a healthy dinner out, and had a couple snacks but knew I would need another meal to really kill my cravings and to get in enough protein after my intense workout earlier in the day.  Would a cookie taste good in the moment?  Yes.  Was there a memory attached to the cookie or was it home cooked or was it a special occasion? No. I simply passed by cookies and was having a sweet tooth craving after eating dinner.  Knowing the difference between a short-lived craving and actual “Balanced eating” can vary person-to-person but it’s important to realize you can eat what you want in MODERATION, have a treat, but have a purpose behind it and not just eat it “because” if you do have goals.  I don’t want to sound strict here because this is meant to be a lifestyle but sometimes, you just have to say no!


bedtime meal//Snickerdoodle protein cheesecake with Nuts N More white chocolate peanut butter and dark chocolate chips and 2 rice cakes with homemade almond butter, natural peanut butter, some Honey nut cheerios, chocolate hazelnut granola, and chocolate chips!

Honestly, I didn’t eat enough this day and was super hungry on Monday.  Lesson learned!  Also, please let me know if you have questions on “having just one” and how you deal with these situations yourself!  How do you resist cookies when they are staring at you?  Can you enjoy just one serving of french fries or one cookie without going overboard?

Thanks for the discussion as always and thank you to Laura and Jenn for hosting this week of What I Ate Wednesday!

And current progress:



Follow along on Instagram as well for more updates 🙂

Current Fitness Routine

Working out isn’t always my favorite.

Even though I love fitness, I lose motivation too.

On days when I work a demanding job for up to 12 hours, keep up with clients, manage emails and a small business,  drive 2 hours round trip, and make time for friends, family, and a boyfriend, while still getting settled in from a move and having personal goals and hobbies, (and attempt to blog…) there are MANY days I just don’t know how I will get a workout in.  BUT I honestly can say I ALWAYS feel better after a good workout and thus, I push through the unmotivated times by reminding myself of that.  I’d almost describe how great I feel after a workout as a runner’s high…that “high” that I never found when I was running miles upon miles but finally found lifting heavy weights and challenging myself and trying new things. IMG_2365

So, what kind of workouts have I been doing now that I am short on time but still want to stay relatively ‘fit’?

Here is my training split currently:

Mon: Rest day

Tues: Shoulders/triceps

Wed: Back/Abs

Thurs: Yoga and StairMaster (15-20 minutes)

Friday: Legs

Saturday: Rest day

Sunday: Chest/Biceps


I have been taking 2 full rest days which has been a nice welcome with my schedule.  I have also been listening to my body and taking another off day if I need it and usually just end up walking my dog.  I have been attempting to get to a yoga class 1 time per week to help with stretching and stress but alas, I am not always successful.  I do warm-up before workouts for 10 minutes and cool down for 10 minutes as well (either done on the treadmill, elliptical, or stairs).  Some of those days I will do HIIT workouts instead of steady state as my cool-down if I didn’t sweat enough but nothing is ever over 10 minutes.


Most workouts focus on 2-3 movements per body part with 3 sets of anywhere from 8-12 reps.  I also try to include a leg movement on the 3 days I don’t work legs as a finisher! This may look like step-ups, dumbbell deadlifts, or kettlebell sumo squats.

This has been my training the past 2 weeks but may change in the next 2 weeks.  I love variety and need something new all the time which is definitely what hinders me – I can’t stick to the same procotol/program without wanting to switch it up even though I typically recommend that to others!! (No one’s perfect eh?!)

What does your workout routine currently look like?

WIAW: Life Lately

Life has gotten a little crazy around these parts with a recent move, change in jobs, family death, traveling with work, several weddings and overall a lot of LIFE that is happening.  Some days, I can’t imagine life outside being ‘fit’ and the feeling that that brings me.  And then other days (or weeks) I am struggling to even drive by a gym, sleep more than 6 hours a night, or get to the grocery store.IMG_2322

I now travel a lot more now and am on the road.  I haven’t made it a priority to eat before I leave the house so I usually eat on the road or when I am answering emails in the morning.  I drink my beloved (decaf) coffee before this with almond milk and stevia! I know I know- I’m sensitive to caffeine!!

8 am//Huge bowl of cream of wheat (a little more than 1/2 cup) cooked with water for 3 minutes, added 1/2 scoop PES Snickerdoodle protein powder, handful of frozen organic blueberries, and topped with YouFreshNaturals Cinnamon pecan coconut almond butterIMG_1956

11:30 am//Lunch out with a client. Usually try to order a lean protein and vegetables with minimal oil and butter – then I don’t feel weighed down and feel better overall. This was a delicious quinoa grilled shrimp salad with chunks of sweet potato, cucumber, and bell peppers.  I just asked for the feta cheese and dressing on the side!  I used about 1/2 the cheese and honestly didn’t need the dressing. IMG_1754

3:00 pm snack//Lite and fit greek yogurt, fresh organic strawberries, and almondsIMG_2090

7:30 pm//Cedar plank salmon, roasted asparagus/mushroom/tomato and onions, sauteed bell peppers and onions with a Caramel Coconut chewy bar from my recent Target stash 🙂



9 pm//1 huge piece of vanilla protein cheesecake with creamy peanut butter, raspberries, and mini dark chocolate chips

I honestly didn’t work out on this day (Monday) and took a rest day after a weekend of travel.  Rest days have been my savior since moving and I am really listening to my body and not pushing it.  Sometimes, huge life events put us exactly where we need to be!

Wanted to add some fun photos from my recent travels as well:

IMG_2247Black tie wedding in Philadelphia

IMG_2198IMG_2279Downtown Philadelphia site-seeing!

IMG_1990Harbor of Boston

IMG_1828Hiking in Maine

IMG_1796And finally gym progress about 1 week ago 🙂


What can I post for you now that life has settled down a little?!

WIAW: “Fit” Shaming

Happy Wednesday!  I swear one of these days I will get better at posting more than once a week!  But this month is NOT one of those times.  I have been traveling a lot and making some life transitions.  I swear I will post about it when the time is right 🙂

IMG_9422IMG_9445 IMG_9441Spent the weekend traveling to see the boy and had an amazing time.  We went to a gorgeous wedding and I got to see old friends!

I posted on Instagram the other day regarding ‘fit’ shaming and then actually saw that KatieFitScript posted a blog about the same thing as well.  I think it’s an interesting topic and something I think my clients get a lot of when they are trying to make lifestyle changes.  I also have felt the scrutiny of others if I eat healthy while on vacation, or skip the cake at the office, or plan a workout into my day while with friends.  I either get “well you don’t eat that”.  Or “you don’t really eat all that do you?” if I decide to eat something deemed “unhealthy”.  Or “you’re thin enough, you don’t need to workout”.


Breakfast//Cookie Dough Protein Oatmeal//3/4 cup oats cooked with water and ProZero whipped vanilla protein powder (Discount Code: dietitiandeanna) in the microwave for 2 minutes topped with 1 Tbsp homemade coconut butter and 1 Tbsp You Fresh Naturals (Discount Code: dietitiandeanna) chocolate chip coco-nut butter.

The thing is, if I had always listened to the “shaming” that others put on me, I would never be where I was today.

I would have never started a blog.

I would have never competed in an NPC bikini competition.

I would have never opened my own small business.

I would have never realized how strong I am, mentally and physically.

I would have feared making changes because it made other people uncomfortable. And people don’t like that feeling.


Lunch//Cinnamon Vanilla French Toast// 3 slices Alvarado Street Flax bread soaked in 3/4 cup egg whites, vanilla extract and cinnamon cooked over the stovetop and then topped with SF honey and FF reddi-whip.  Side of mixed veggies and the rest of the egg whites (only soaked the bread in about 1/2 cup of the egg whites).

And the funny thing?  2-3 months down the line, those same people who were “uncomfortable” at first will probably ask HOW you do it. How you made the changes, how you make the choice to take care of yourself, how you overcome your fears to take the next step.

IMG_9519 IMG_9529IMG_9467Snacks//MuscleCombat Crunch bar in Cinnamon Twist, Gala apple (not my favorite variety!) almonds, and the last of my FiberOne sea salt caramel bars (didn’t actually love these-want to make my own!).


Dinner//MahiMahi sandwich//Trader Joe’s Mahi-Mahi burgers, 2 slices whole wheat high fiber bread made into an open-faced sandwich, broccoli slaw, and a hunka hunka of a sweet potato.

Don’t be afraid to order a customized meal at a restaurant, to bring your snacks, to apply for that job, to go for a run, to start a business.

Own your life.

Own your choices.

If this is really your LIFE, people will finally begin to notice and will want to know HOW you do it. Not tell you that you shouldn’t or can’t.

IMG_9539 IMG_9540Bedtime meal//3 organic brown rice cakes 3 ways-one with PB, raisins and chocolate chips, one with REAL (not sugar-free) strawberry jam, and one with Justin’s chocolate hazelnut butter along with a strawberry banana protein smoothie (1 frozen banana, 1/2 scoop Optimum Nutrition all-natural vanilla whey, 2-3 frozen strawberries, unsweetened almond milk, cinnamon and ice).

Have you ever been “fit” shamed?

And finally, progress Photos: