2.5 Minute Chocolate Pumpkin Cake

I love cake.

Having minimal macros can make this difficult so i needed to write a recipe that was quick and delicious!


509 cal /cake

55C | 10F | 54P | 13Fib

Topping not included


  • 60g pumpkin purée
  • 22g chocolate protein powder
  • 138g liquid egg whites
  • 1tsp baking powder
  • 2g stevia
  • 70g Dark Chocolate Kodiak Cake Power Pancake and Waffle Mix
  • 1 second spray of cooking spray

How to

  1. In a mixing bowl mix Kodiak Cake mix, pumpkin, protein, powder, stevia, and egg whites.
  2. Spray microwave safe bowl with cooking spray.
  3. Scoop cake batter into bowl.
  4. Microwave 2.5 minutes or until the center is stiff.
    • The bowl will be hot.
  5. Flop onto plate immediately exiting the microwave.
  6. Top with available macros. Pictured is Walden Farms Chocolate Syrup mixed with PB2

Spaghetti Squash How To

Spaghetti Squash How To

Step 1: Stab with knife

Step 2: Place on microwave safe plate or bowl

Step 3: Cover with plastic wrap

Step 4: Microwave 12 minutes

Step 5: Split open and scoop out seeds

Step 6: Scoop flesh into strainer

Step 7: Forget while you do 10 other things in the kitchen (about 10 mins)

Step 8: Serve


Anyone that knows me, knows that I love Pancakes!!! When I was growing up EVERY Saturday my dad would make pancakes from scratch.

Now, I still love pancakes but have found ways to expand the volume and fill them with protein.



34C | 3F | 40P | 6Fib

Ingredients (per serving):

    53g Kodiak Cakes, protein packed buttermilk flapjack and waffle mix
    100g shredded zucchini
    1g stevia
    138g egg whites
    1 second spray oil
    Toppings of choice

I use the shredded zucchini to double the volume but it still keeps the same flavor of the pancakes. I also use the egg whites instead of water as my mixing agent. This increases the protein. I like a sweeter pancake so the stevia takes it from a waffle flavor to a pancake.

Costco carries these giant boxes of pancake mix! It’s the best price I have found!!!

Step 1: Shred zucchini

Step 2: Add stevia to zucchini. I put the zucchini in first so that the pancake mix doesn’t stick to my bowl. I also love this 4 cup mixing cup. It allows me to just pour right into the pan.

Step 3: Add pancake mix

Step 4: Add egg whites

Step 5: mix with a fork

Step 6: Spray pan and cook pancakes, I find that I have to use a rubber scraper to get them to flatten out and become round… that pesky zucchini makes them weird shapes

Step 7: Stack and enjoy

I get pretty creative with my toppings, this particular day I used the Walden Farms chocolate syrup and raw unsweetened coconut to make “German Chocolate Cake – Pancakes”

Vegan “Cheese” Sauce

Vegan “Cheese” Sauce

I bought nutritional yeast flakes and so I’m writing a series of recipes that use them up. I am loving it!

This was an easy recipe that adds a lot of flavor to basically anything you want to put it on.

Makes 6 servings of sauce

119 Calories | 6.2C, 6.4F, 9.2P, 4.9Fib (Macros for just for the sauce)


  • 28g coconut oil
  • 320g unsweetened almond milk
  • 2g ground cumin
  • 2g ground paprika
  • 2g chili powder
  • 1g black pepper
  • Lemon juice
  • 100g nutritional yeast flakes (adds the nutty/cheesy flavor)
  • Salt to taste at time of serving
  • How to:
    1. In a pot, measure out oil.

    1. In the same pot, add almond milk or milk of choice.

    1. Place on stove and begin to simmer.

    1. Once at a simmer, add spices and lemon juice.

    Simmer for about 2 mins (enough time to wash a few dishes or begin to cook a spaghetti squash).
    1. Add nutritional yeast flakes.

    1. Whisk the mixture so there are no chunks of yeast.

    Let thicken for about 1-3 minutes.
    1. Portion or serve.

I added this to spaghetti squash (still vegan) and then I added ground turkey (not vegan but delicious!)

Stuffed Zucchini Boats

Stuffed Zucchini Boats

In the world of RFFFYM volume is key. I use zucchini as often as possibly simply because it is low macros high volume and can take on all sorts of flavors.


1 medium/large zucchini (250g)

28g goat cheese

60g Trader Joe’s Red Pepper w/ eggplant and garlic spread

110g cooked ground turkey flavored to taste like Italian sausage

Garlic powder, teaspoon salt, pepper season to taste preference

1 serving/ feel free to multiply for guests

271 Calories per serving

17C 11F 32P 2Fib

Half the zucchini and with a spoon scrape out the innards of the zucchini, chop the innards and put into a bowl. Place the empty zucchini onto a cookie sheet.

In the bowl, mix all other ingredients with the zucchini innards. Spread the mixture evenly inside the zucchini. Bake at 350 for 20 mins and then 2 mins in the broiler until the top edge is a light brown.

“Cheesy” Roasted Cauliflower

“Cheesy” Roasted Cauliflower

Typically I am not someone that will go anywhere near cauliflower. One of my friends had made a similar recipe but used no egg whites and a half cup of oil. It tasted AMAZING. I took on the challenge to edit the recipe to made it more macro friendly but still taste amazing. As I am narrowing down my nutrition plan I am finding creative ways to maximize RFFYM. (Real Food Fits Your Macros)


1 head cauliflower (600g)

16g extra virgin olive oil

46g egg whites

40g cup nutritional yeast

1 teaspoon garlic powder

1/3 teaspoon salt

1/4 teaspoon pepper

2 servings

223 Calories per serving

21C 9F 18P 11Fib

In a bowl coat the chopped cauliflower with olive oil & egg whites. Let this sit for about 10 minutes. This allows for some of the liquid to soak up into the florets. Next coat the cauliflower with the seasonings evenly. Last add in the nutritional yeast. On a cookie sheet, spread the mixture onto parchment paper and bake at 350 for 22 minutes, then 2 additional minutes at 550 or in the boiler until the cauliflower is roasted with some crispy browned edges