Food Flips for 3 Fast Meals – Recipes Included

I eat. Quite a lot. In fact, there’s no need to eat less, the secret to thriving is eating MORE of the right foods and timing them right. By getting the right foods in, you automatically reduce cravings – the physical kind. Who doesn’t hanker for a chocolate something here and there though?

On those sunny days full of longer dog walks (he needs to get rid of his spare tire in the spring!) hikes, rides, and saving a shower to the end of the day…I don’t want to spend time in the kitchen but still want to eat so I feel great. With these kind of “bowls” you can create a buffet that the whole family and all food preferences can fill up on. Any where you see a void? Add veggies. More veggies.

1. Smoothie Bowl

STEP 1: Choose your protein

Girls Gone Paleo or Plant Powered Girl (vanilla for this one pictured)

STEP 2: Choose your fruits and veggies

  • mixed berries or your choice
  • citrus fruits
  • avocado
  • greens (vary day-to-day)
  • roasted sweet potatoes
  • pumpkin

STEP 3: Choose your liquid (less to spoon than to sip)

  • coconut, almond, cashew, flax seed, or hemp seed milk
  • water (I prefer the calcium and the creamier blend with milk alternatives)

STEP 4: Choose 1-2 servings fat

  • (the avocado above and the fiber below will boost fat as well)
  • coconut oil or raw coconut
  • nut butter or raw, soaked nuts

STEP 5: Include additional fiber (boost your full factor)

  • chia seeds
  • flax seeds

STEP 6: Any super foods

  • raw cocoa
  • matcha powder
  • maca powder
  • acai (as in this one with the rich color!)
  • cinnamon

STEP 7: Add toppings (eye candy that feels like a DIY sundae bar)

  • raw coconut
  • cacao nibs
  • sliced almonds
  • sliced kiwi
  • slice berries

7 Steps… sounds like a lot but this take MINUTES. Making up your mind takes longest. Use a Nutribullet and save $20 with my link (plus FREE shipping)! And yes, I’ve used an “other” high powered blender for 15 years, until the day I tried NutriBullet!

2. Build Your Own Protein Bowl

This comes from our Flipping Fifty Community Cookbook – if you want won just join our community here and say “hello” for the regular juicy shares to make life easier, better and flip fifty! Fuel your active life.

STEP 1- Choose your protein source (vegans add quinoa and beans, nutritional yeast to the list) 

STEP 2- Prep Veggies Your Way:

Hint: make ground meat and add cabbage or kale to bump nutritional value and veggies!

STEP 3- Add Resistant Starch:

STEP 4- Assemble

Serve and eat in bowls or with romaine or butter lettuce for wraps

Take a short cut on the fast food prep and make a fajita mix in your Instant Pot (while you do  yoga). Take $50 off Instant Pot (qualifying models) at this Instant Pot link with your Flipping5oTV coupon code. It was the sexy appliance of 2016 and if you didn’t get in…for me it comes in handy as much in summer as winter!

3. Spring Soup: Thai Coconut Chicken Chowder


  • 1-2 Tbsp coconut oil
  • ½-1 cup chopped celery
  • 1 cup chopped onions
  • 2 cloves minced garlic
  • 2 small sweet potatoes, peeled, diced and roasted
  • ¼ cup chopped fresh cilantro
  • 2 Tbsp grated ginger
  • 2 Tbsp lemongrass, peeled and minced (optional)
  • 32 oz. chicken or veggie stock
  • 1 lb chicken, baked, stir-fried, grilled
  • 1 14 oz. can light coconut milk
  • Juice of 1 lime
  • Red pepper flakes to taste


In a large stockpot heat the coconut oil and add the celery, garlic and onions. Cook for about 10 minutes until soft and add the cooked potatoes at the end. Add cilantro, ginger, and lemongrass if using and cook for a minute while stirring.

Pour in the chicken stock and increase heat to boil. Reduce to a simmer, cover and cook 10 minutes. Add the chicken, coconut milk, lime juice and red pepper flakes along with sea salt and pepper to taste.

Simmer 5 more minutes. Serves 4-6 and is a great leftover lunch.

Note: Have raw veggies and hummus before the meal, add a green salad with the meal or get creative and generous adding a few more veggies to your soup.

And Let’s Not Forget Dessert! 

*don’t get confused – we’ve changed the URL to since we posted this favorite treat last year… enjoy! And let me know how you make it! (My favorite..chocolate and mint with cacao nibs). Kid-approved!

Love these? It’s all a part of my programs! Eat more good food, make is simple and fast to prepare so you want to and can move your body and get your mojo back! Get my 28 Day Kickstart complete with recipe guide and exercise (daily) plan to help change your mindset about dieting and learn what to use to boost your energy so you can move more.

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