Yummy Low Carb Substitutes

If you have been following me for anytime, you know I am a big proponent of eating lots of veggies!

If you want to make a fat burning diet easy, simply focus on eating veggies and protein first at every meal. When you get enough veggies and protien you will feel fuller, eat less, and have a better fat burning hormone response in your body. Eating enough vegetables (and protien) are key for a fat burning diet, balanced hormones, and  healthy body.

Here are 2 yummy veggie recipes: use in place of potatoes and pasta!

garlic Mashed Cauliflower:

Cauliflower is an excellent swap for carb loaded mashed potatoes. Easy to make, just as yummy, plus cauliflower is an excellent source of vitamin C, good source of manganese, providing you with 2 core antioxidants.

How to: Cauliflower is so easy to prepare, all you have to do is chop the cauliflower, boil, and mash! Take a head of cauliflower, chop fine. Take 1 pot of water, bring to boil. Then add the cauliflower, cover, cook on medium heat for about 15 minutes. Then make it even yummier by adding in some extras.

Creamy garlic mashed cauliflower: Drain boiled cauliflower, getting rid of all access water. Then add in 1 tsp of plain Greek yogurt, splash of almond milk, salt and pepper, sprinkle of Parmesan cheese, garlic to taste, and any extras you would normally add to potatoes….mash into desired consistency!



Zucchini noodles or ribbons are a perfect pasta swap. They take seconds to make, plus zucchini is an excellent source of two antioxidant vitamins that boost immunity and support healthy aging, plus zucchini will not spike your blood sugar, key for keeping your body in fat burning mode.

How to: You can make zoodles yourself with a knife, simply peeling zucchini into super-thin strips; rotating the zucchini as you slice it. OR use a simple spiralizer. Then just eat raw with hot sauce, or cook in a covered skillet with 1/3 cup water until tender but al dente (about 5 minutes).


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3 quick,easy, yummy recipes:

These recipes can be made ahead of time (on meal prep Sunday!) to save you time and make sure you stay on track during the busy week ahead.


Make-Ahead Fruit & Yogurt Breakfast Parfaits: Perfect meal prep-able, grab-and-go breakfast. Make one, two, or more at a time – they keep for several days in the refrigerator.
Ingredients (for 1)

  • 6oz Greek yogurt (I like Dannon Oikos Triple Zero or Chobani)
  • 1/3 cup certified gluten-free old fashioned oats, uncooked
  • 1 teaspoon chia seeds (optional)
  • 2 Tablespoons milk (almond, coconut, etc.)
  • 1 cup frozen mixed fruit and berries

Directions: In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine then layer half in a wide-mouth Mason jar or container. Add half the fruit and berries then layer in remaining yogurt mixture and berries. Refrigerate overnight, and up to 3-5 days.



Lunch Chicken ‘Fried’ Veggie:

  • 1 chicken breast
  • 2 egg whites
  • 2 peppers
  • 1 onions
  • ½ cup mushrooms
  • ½ cup corn
  • ½ cup broccoli slaw
  • 3/4 cup soy sauce
  • 1/2 tbsp olive oil

Directions: First dice chicken breast and stir-fry in 1 tsp of the olive oil until tender. Next, heat remaining oil in pan and pour in egg whites, stirring until cooked. Pour in the soy sauce into a pot and bring to a boil. Turn down the heat, add in vegetables cover, and simmer for five to ten minutes. You can make this for lunch, and/or a dinner recipe. Separate into Tupperware for grab and go lunches!



Ground Beef or Turkey Tacos:
• 1 lb. lean ground beef or lean ground turkey
• 2 teaspoons chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1 teaspoon onion powder
• dash cayenne powder
• 1 cup water
Directions: In a large frying pan cook ground beef until it’s no longer pink. Stir in spices and water and cook uncovered for about 20 minutes until the all of the water cooks off. Serve in a lettuce wrap, over a chopped salad, or in a whole wheat wrap with salsa, lettuce, and tomatoes, avocado! Make a double batch, keep some in Tupperware for lunch for the week and freeze some for easy dinner next week/month!


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High Protien Breakfast Sandwiches (meal prep friendly)

Healthy, High Protein Breakfast Sandwiches:

Perfect make ahead breakfast, skip the fast food and still have an amazing savory breakfast sandwich. Full of protien to keep you full, fuel your body, and grow your muscles!

6 Eggs plus liquid Egg Whites
6 Slices of Turkey Bacon
6 (1 Pack) Ezequiel or Whole Wheat English Muffins
6 ½ Slices of Non-fat fat mozzarella cheese
Salt, pepper, or other desired spices!

Preheat the oven to 350 degrees. Spray a muffin tin with non-stick cooking spray and crack each eggs into each spot of the tray. Then add 1 tablespoon of liquid egg white to each for extra protein. Then, bake both the eggs and turkey bacon for about 10-15 minutes, you might want to leave the turkey bacon in the oven a bit longer to get a little crisp. While the eggs and turkey bacon are baking toast the muffins. Prepare your sandwiches by layering the cheese (optional, I skip cheese and add fresh avocado when I am ready to eat), then bacon, then eggs on top. Wrap each sandwich with plastic wrap or place in Tupperware. Keep in fridge for the week, or freezer for rest of the month! Before you enjoy your sandwich wrap in a paper towel and heat up in the microwave for 30 seconds or 1-2 minutes if frozen!


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