Happy Monday friends!  I hope my Newsletter subscriber friends are enjoying their new healthy high protein smoothie recipe ebook!

I also hope you guys had a GREAT weekend!  Mine was a pretty good mix of work, relaxation, and family time.  It was not, however, a good mix of exercise unless you count walking Nala.

Motivation on the workout front was at an all-time low, mostly because I’m sick of the random pinches my shoulder gets when I move it in a way it doesn’t like.  I can do the same thing again, and it’s fine.


  • Cooking spray
  • 1/2 cup spinach
  • ¾ cup liquid egg whites
  • 1- ounce cheddar shredded or sliced
  • 1 to rtilla for GF I use Trader Joe’s Brown Rice
  • sprinkle garlic salt
  • sprinkle onion powder
  • sprinkle black pepper


  1. Place a medium size non-stick pan over medium-high heat. Spray the pan with cooking spray (I prefer avocado oil) and add ½ cup fresh spinach to the pan.  Saut√© the spinach until it is wilted. 
  2. Once the spinach is wilted, then pour the liquid egg whites over the spinach, sprinkle with onion powder, garlic salt, and black pepper. DO NOT STIR EGGS.  I found it easier to make the eggs, omelet style.  Once they are almost set, fold one side over the other and continue cooking until they are fully set.  You can flip them if one side starts to brown too much before they are done the cooking.  If you break them, it’s okay, just try to keep them in as big of pieces as possible, this makes them easier to eat in the quesadilla.
  3. .........................................

for full recipes please see :


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