Basic Back to School Prep

Back to School Blog


Now that temperatures are dropping and school is back in session, as a Coach, the most  frequently asked question regarding any type of health related goal is, “How can I stay on track while I am in school?” The solution is so simple! Actually the word ‘simple’ is the solution.

As most of you know, I am an avid meal prepper, and I always try to make sure I have easy quick meal options available at all times. It only takes me roughly one hour twice a week to cook up a few options for the whole family to enjoy. Occasionally I will make a special meal that requires more time and effort, but for the most part, we always have food available. My top favorites are BBQ pulled chicken, ground beef or turkey, and fish along with either baked potatoes, rice, or quinoa. As for fresh fruits and vegetables, my basket is typically filled with apples, bananas, seasonal fruits, cucumbers, broccoli, avocado, or seasonal squashes.

Attending any type of school or college is never easy, especially when you are trying to stay on top of your health and balance a life outside your educational career. I know firsthand just how hard it can be, so I have come up with some ideas on how to simplify at least one aspect of it all!

Invest in a great backpack. I use my Expedition Backpack 500 from Six Pack Fitness that holds up to four meals, my laptop, books, two shakes, and all of my gym equipment I need for the day. It keeps my food fresh while I am in class and allows me to hold everything I need for the day in one convenient bag. Back to School Blog 7

Plan Ahead! I plan out most of my meals in advance, the evening prior to my long day ahead. If I know I am going to be gone for several hours, then I plan for how many meals I would consume while I am gone. I also have an extra baggie, or in my case, scoopie from Slap Nutrition, with protein powder just in case I am gone longer than planned or a meal has spoiled all of a sudden. I call this my EMERGENCY MEAL. Some days my schedule doesn’t require me to be gone much more than an hour, so on those days I don’t even bother packing extra meals. My Tuesdays require a lot more planning, however. These tips are not just limited to college students either; they are great tips to utilize for those individuals who work outside of the home as well.

Simple Meals. Choosing meals while you are out and about, on a time crunch, eating quickly in-between classes, or at your job should be something quick and convenient. I like to opt for salads, lettuce wraps, or rice cakes. I am a macro counter, so my meals are typically counted prior to consuming. These recipes are made for all types of fit individuals. They can be tailored to anyone’s individual needs or requirements!

The Ultimate Chocolate Molten Slap Frappe!

1 scoop Chocolate Molten Slap! Whey Isolate

1/2 cup Starbucks Iced Coffee

1/4 cup Coconut Milk

1 Tbsp Justin’s Chocolate Hazelnut Butter

1 Tbsp Chocolate PB2 Powder from Bell Plantations

Handful of Ice


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BBQ Pulled Chicken

Place chicken breast in crock pot on low setting for eight hours. Drain fat, add 2 Tbsp of BBQ sauce and shred. You can use this chicken in a lettuce wrap, whole wheat tortilla, pita bread, or alone as shown. Back to School Blog 2

BLT Wraps

Cook turkey bacon until desired crispness! Wash and pick a few Butter Lettuce Leaves. Load each wrap with tomato, avocado, or any topping as desired.

Frozen Grapes

Grapes are DELICIOUS after they have been frozen! You can eat them as is, or even throw them into a smoothie or shake for on the go.

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I not only plan my meals ahead of time, I also make sure that I have my supplement regimen on board with me as well! I typically workout in-between classes if time permits or directly after my classes are done, so I always bring my essentials with me. I am all about cocktails when it comes to my supplements, and Slap! has just the right flavors to make the perfect combos for my taste buds! Gym essentials are also a must! I always have mine in the bottom of my backpack ready and waiting to be used. Bands and rings are the most convenient tools to tag along with you; they can be used in any setting regardless of how much time you have to break a sweat. My favorites are the Sling Shot Hip Circle and BForce Booty Bands. Go check them out!

Constantly staying organized and always being prepared will only make your life easier when it comes to staying on track while balancing exams, a job, kids, families, and whatever life throws at you. Choose foods that satisfy your own taste buds and add lots of variety when it comes to your fruits and vegetables. You can also keep these healthy snacks available while you are cramming for practicals or exams, and don’t forget to stay hydrated with lots of water throughout the day!



Pumpkin Spiced Protein Donuts

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Donuts… my kryptonite. I could eat any flavor, at any time, and any day! I like sprinkles, bacon bits, and all the maple in the world, but unfortunately I can’t eat them year round.

Whenever I compete, I typically have some sort of gourmet donut waiting for me backstage or in my hotel room. It’s my treat for staying clear of them for that long of a time period.

My son also inherited this sweet, delicious fetish of mine, so he will not ask for donut dates. They usually consist of sweat pants, messy hair, and coffee, so what better way to make this little tradition healthier!

Most donuts have ingredients that interfere with my food in tolerances and sensitivities, so I combined a few known recipes to create the perfect non allergy version for myself. It also fits just perfectly into my competition meal prepping on those, “I’m going to lose my shit if I don’t have something sweet,” days.

I used Slap Nutrition’s new Whey Protein, Creamy Vanilla Frosting, and plan on trying out the flavor Cinnamon Streusel Donut the next batch I make. I love Slap Nutrition’s Pumpkin Protein Donuts 10protein because it has super clean ingredients, clean enough I trust them with my son, and they have great baking qualities. They are also lactose free!

The taste and texture of the actual donut is PERFECT! I am super picky about baking with protein and the texture, but these are awesome. Plus they are mini sized so great for stuffing in Tupperware or lunch boxes.

Supplies you will need:

  • Mini donut baking tray, I ordered mine from Bed Bath & Beyond
  • A food processor or blender
  • A grinder if you are making your own oat flour



  • Slap Nutrition Whey Protein Isolate Creamy Vanilla Frosting
  • 1 1/3 Cup Oat Flour
  • 1/2 cup Stevia Powder
  • 2 tsp Baking powder
  • 3 Eggs (Egg Re-placer for Allergies)
  • 3 tbsp Coconut Milk
  • 1cup Pumpkin Puree
  • 1 tbsp Cinnamon
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Nutmeg
  • 2 tbsp Coconut OilPumpkin Protein Donuts 9


  • 1 cup soaked cashews
  • 2 tbsp Coconut Oil
  • 4 drops Pumpkin Spiced Flavored Stevia
  • 1/3 cup Syrup



Preheat oven at 350 F

Combine whey protein powder, oat flour, stevia and baking powder in mixing bowl.

Add in eggs(re placer), coconut milk, pumpkin puree and stir on low setting.

Add in cinnamon, pumpkin pie spice, nutmeg, and coconut oil, stir until fully blended.

Pour batter into greased mini donut pan, fill to the top and scrape the top smooth once all of the holes are all filled.

Bake for 18 minutes.

Let sit for about 10 minutes once they have cooked.

Frosting: combine cashews, coconut oil, pumpkin spiced stevia, and syrup of choice in food processor. Blend until desired texture is achieved.



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Pumpkin Spice Protein Waffles

Pumpkin Spice Protein Waffle

Okay, Okay… you can go ahead and call me a “Basic Bitch,” if you want, I will fully take the title! The leaves may not be falling over here just yet, but soon as the first leaf drops you know I am pulling out my furry UGGs, and sipping on my skinny pumpkin spiced lattes.

September is always my favorite time of year, it’s full of change and new beginnings. The back to school sales are always the best, sweaters and knit hats are finally back in stores, and here in Idaho the weather starts to cool down. Pumpkin Spice Protein Waffle 3

It is so hard not to get suckered into the amazing treats pumpkin treats so that’s why I have been hard at work in the kitchen to come up with some new ways to make these treats a lot healthier, taste approved, and adjustable for macro counters.

If any of you competitors have ever prepped for fall competitions, then you know just how hard it is to walk by all the bakery and coffee shops that smell like basically pumpkin heaven, and not get anything but a black coffee.

So here is a recipe that tastes absolutely amazing and guilt free!


Pumpkin Spice Protein Waffles


Prep Time: 5 minutes

Cook Time: 5 minutes



1 Scoop Vanilla or Cinnamon Protein (used here Slap Nutrition Vanilla Frosting)

¼ Cup Pumpkin Puree

¼ Cup Almond Meal

1 Egg (egg replacer for allergies)

2 tsp Baking Powder

1 tsp Pink Himalayan Salt

1 tsp Pumpkin Pie Spice

1 tsp Cinnamon





Heat and spray down waffle iron with olive oil spray. Mix all ingredients with enough water to a slightly runny consistency and pour into waffle iron.

Makes 2 large waffles.