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Toasted Coconut Mocha Overnight Oats

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This is what happened when my love of oats, chocolate, and coffee all came together! I love the convenience of overnight oats on my higher-carb days. These flavors mesh together so well all packed up in an easy-to-grab and go serving for those busy days at work! Plus, it's just a fun recipe! You can really play around with the toppings to make them your own.

Toasted Coconut Mocha Overnight Oats

They are super simple to make (read: no cooking required!) and perfect for when you need a make-ahead breakfast or snack, especially for those with hectic mornings. Just combine all the ingredients together, give a good shake, and pop in the fridge overnight for a quick grab the next day! We can all use that in our lives, am I right!?

Toasted Coconut Mocha Overnight Oats recipe

You can eat them hot or cold, whichever you prefer. Just be mindful when heating and watch to be sure there is no overflow. Also, if you aren't much of a coffee fan, or just not feeling it a particular day, you can easily swap out the coffee in this recipe for an equal amount of unsweetened vanilla almond milk.

Toasted Coconut Mocha Overnight Oats

If you give these overnight oats a try, leave a comment below, rate them, and don’t forget to tag a picture @lisa.m.coop on Instagram! I would love to see you enjoying them!

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Toasted Coconut Mocha Overnight Oats

  • Total Time: 12 hours 5 minutes
  • Yield: 1 1x
Print Recipe

Description

My love for oats meats my love for coffee and chocolate in this recipe!

Ingredients

Units Scale
  • ½ cup oats
  • ¼ tsp cinnamon
  • ¼ tsp cocoa
  • Pinch salt
  • ¼ cup unsweetened vanilla almond milk
  • ¼ cup coffee
  • 1 tbsp maple syrup
  • ¼ tsp vanilla extract
  • 7 g toasted coconut chips

Instructions

  1. Combine oats, cinnamon, cocoa, and salt in container with a lid (I use an 8oz mason jar), and shake to mix ingredients.
  2. Add in almond milk, coffee, syrup and almond extract. Replace lid, and shake until mixed well. Refrigerate overnight.
  3. Top with toasted coconut, nut butter or any other desired toppings and enjoy!

Notes

 

Search MFP for Lisa Coop Toasted Coconut Mocha Overnight Oats

 

  • Prep Time: 5 minutes
  • Cook Time: 12 hours
  • Category: Breakfast, Snack
  • Cuisine: American

Nutrition

  • Calories: 302
  • Fat: 8
  • Carbohydrates: 50
  • Protein: 7

Keywords: mocha, oatmeal, overnight oats, toasted coconut

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Chocolate Banana Chocolate Chip Muffins

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These chocolate chip muffins should come with a warning! They are so incredibly tasty, you'd never know there is NO refined sugar in them {well, except for maybe a tad in the mini chocolate chips, but trust me as your best friend...THEY ARE WORTH IT!} In fact, those sweet little mini chips were the foundation of this recipe idea, ha!

Chocolate Banana Chocolate Chip Muffins

When I was craving something chocolatey and fudgy (hello, brownie lover here!) a couple of weeks ago, but didn't want to completely wreck my macros for the day, I dreamed up these sweet little treats, and man they have been a HIT for all! They are easy to whip up for quick grabs for the kiddos on those busy mornings, or a sweet treat for mama with her coffee.

What You'll Need...

These chocolate chip muffins should come with a warning! They are so incredibly tasty, you'd never know there is NO refined sugar in them.

One of my favorite things about this chocolate chip muffins recipe is that it uses minimal ingredients (like most of my recipes!) Each ingredient is a pantry staple at our house, and I bet your's too. Grab these things pictured plus 2 eggs, cocoa, baking soda, baking powder, salt, and gluten free flour (I use Bob's gluten-free 1:1 flour)

Watch me make them...

Now, go whip you up a batch and I dare you to come back and tell me these aren't some of the best healthy-ish muffins you've ever had! And be sure not to leave out the best ingredient (the chocolate chips, duh!) because they really do take these muffins to the next level...ask me how I know. If you give these a try, be sure to tag me on Instagram @lisa.m.coop and let me rejoice with you!

These chocolate chip muffins should come with a warning! They are so incredibly tasty, you'd never know there is NO refined sugar in them.
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Chocolate Banana Chocolate Chip Muffins

  • Author: Lisa
  • Total Time: 25 minutes
  • Yield: 12 1x
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Description

these gluten free and dairy free muffins will rock your socks off! super simple to make and with super clean ingredients!

Ingredients

Units Scale
  • ½ cup gluten free flour ((I use Bob’s gluten-free 1:1 flour))
  • ¼ cup cocoa
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 2 bananas (mashed)
  • 2 eggs
  • ¼ cup natural peanut butter
  • ¼ cup maple syrup
  • 1 tsp vanilla
  • ⅓ cup mini dairy-free chocolate chips ((I use Enjoy Life brand))

Instructions

  1. Preheat oven to 350 degrees and spray muffin pan with cooking spray.
  2. In a medium bowl, combine the flour, cocoa, baking powder, baking soda and salt.
  3. In a large bowl, whisk together mashed bananas, eggs, peanut butter, maple syrup and vanilla.
  4. Pour dry ingredients into large bowl with the wet ingredients and stir until combined. Stir in chocolate chips.
  5. Pour into 12-count muffin pan, and bake for 13-15 minutes until done.

Notes

To track macros in My Fitness Pal, search MFP for Fat Loss Mama Banana Chocolate Muffins

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast, Snack
  • Cuisine: American

Nutrition

  • Calories: 100
  • Fat: 4
  • Carbohydrates: 15
  • Fiber: 1
  • Protein: 3

Keywords: banana chocolate muffin, chocolate, chocolate chip muffin, chocolate muffin, dairy free, dairy free muffin, gluten free, gluten free muffin, healthy muffin, muffin, sugar free, sugar free muffin

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Did you love my chocolate chip muffin recipe? I bet you did! Be sure to check out other recipes here.

My FASTer Way to Fat Loss Story

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I am incredibly surprised by how much my body has changed since starting my FASTer Way to Fat Loss program. Here's my story...

I sat there at 2ish a.m. nursing my third daughter with tears rolling down my cheeks. You see, those 50 pounds I gained with my first two pregnancies seemed to literally just melt away in the first few postpartum months. Not this time. I was incredibly uncomfortable in my clothes. Who am kidding, I was incredibly uncomfortable in my own skin. Don't get me wrong, I wasn't expecting to have a pre-baby body after birthing 3 children in 5 years. I knew better than that, and I was ok with that. What I wasn't ok with was living in sweatpants and my husband's t-shirts everyday. I wasn't ok with the perpetual exhaustion, lack of energy, and snappy attitude I had with my children on the daily. In that middle-of-the night moment, with tears flowing, I knew something had to change.

A Sustainable Way to Lose Weight

The problem was I didn't know what change to make. I had tried time and time again to restrict calories, engage in 2 hour gym sessions {yes, with 3 kids five and under in tow. BAD idea}, and super restrictive diets that always set me up for failure. See, I am an ALL or NOTHING type person {I'm working on that}, and that doesn't bode well when you are an exhausted mama drowning in the days of early motherhood. Restrictive diets did seem effective, but not realistic for me and DEFINITELY NOT sustainable. And I'm sorry, but if I am going to go through all this work to lose weight and get healthy, then I'm gonna need it to be tolerable enough to maintain my results! Can I get an amen!?

Ok, back to the tears at 2 a.m. For months during all those nightly nursing sessions I had been stalking a program on Instagram called the FASTer Way to Fat Loss and also stalking a few folks who were clients of this program. I was amazed at all the wonderful things they had to say about it as well as their results. BUT, I was super skeptical. So, for many months, about 6 to be exact, I watched and stalked until...until that one night in February 2018, with tears streaming down, I finally clicked register, and took a chance on myself. Then, my faster way to fat loss began.

I was terrified.

Terrified of failing yet again, terrified that I just spent our hard-earned money and that I would totally waste it because I was sure that I would fall off the wagon 2 weeks in and give up as I had so many times before. But then, I SNAPPED out of it. I reminded myself how SICK AND TIRED I was of being sick and tired. I COMMITTED myself to these six weeks ahead of me. This was the L A S T shot I was giving it to lose weight, feel better and begin to thrive in life. If this didn't work, then nothing else would, and I would learn to just live with where I was physically.

my body before and after the faster way to fat loss program

Long Term Way to Fat Loss

As you can see by the picture, this lifestyle worked. It didn't work overnight. The picture you see here demonstrates 9 months of CONSISTENCY. But you know what, during those 9 months I didn't starve myself, I ate my favorite foods, I didn't hate working out. Plus I was able to continue nursing my daughter without any issues. And the lifestyle was very realistic for me in my busy season of a working mama of three littles.

I will save the details of the FASTer Way lifestyle and how it works for another post, but I just wanted to send some encouragement out into the world today for anyone needing to see that change IS POSSIBLE, and you absolutely do not have to hate your journey to becoming your BEST self!

If you would like to follow along and see how I still live this lifestyle daily, over two and a half years later, hop over and follow me on Instagram! If you have any questions, I would love to help!

5 Tips for jumping back on the FASTer Way track after Vacay

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This post was inspired by our recent trip to Chicago {AMAZING city btw, totally want to move there tomorrow, but that’s a post for another day}! We thoroughly enjoyed ourselves and we ate ALL the wonderful things that were suggested to us by my awesome followers. It was a DELICIOUS time, BUT by the time we left there four days later, my body was begging for some digestive rest, whole foods, and water! The question was, how do I get back on track with the FASTer Way?

the faster way

Resuming the FASTer Way

It can be really overwhelming to try to get back on your health and wellness track after a vacay, an event, or heck, just LIFE sometimes. Am I right!? I knew I had a super busy week ahead of us upon our arrival back home, and I was feeling a little overwhelmed at the idea of resetting my body on top of all the other responsibilities headed my way in the coming days. So, I came up with a SIMPLE game plan on the plane ride home of how I was going to get myself back on track in the midst of a crazy week, because let’s face it, we can all handle life better when we FEEL good! So, I thought I would share my 5 Simple Tips for jumping back on the FASTer Way track when your life happens! 

1.Let go of the guilt! 

The FASTer Way to Fat Loss lifestyle is ALL about giving grace, and not allowing guilt in the way of your progress towards your health and wellness goals. There is NOTHING productive about guilt! Guilt just causes shame, and hinders you from moving forward. So, first and foremost, SQUASH that guilt. It has NO place here!

2.Focus on whole foods + SIMPLE meals

Jot down just 5 EASY meals for the week. Focus on whole foods (if it comes from the  ground or has a mother = whole food), and don’t try to make meals that require a lot of time or ingredients. If you are already living the FASTer Way lifestyle, I wouldn’t even worry about tracking macros or carb cycling at this point. Just start fresh focused on wholesome, nutritious food, and get back to tracking and cycling the following week. If you need ideas for SUPER simple meal and snack ideas, check out my Instagram page @fatlossmama!

3.Plenty of water

This may not seem like it will make a big difference, but it will! Aim to consume at least half your body weight in ounces. For example, if you weigh 150lbs, your MINIMUM water intake should be 75oz per day. Staying properly hydrated is important for SO many reasons. But for the sake of getting back on your health and wellness track, it will help reduce cravings and hunger. Plus it will allow you to sleep better which will again, help with cravings the following day.

4.Intermittent Fasting 

If you are already living the FASTer Way lifestyle, then you know we incorporate intermittent fasting for a number of reasons. While we were in Chicago, we were having to eat dinner very late, and then waking back up the following morning and having breakfast. While it was all SUPER delicious, and enjoyed every meal there {especially the out of this world lattes we discovered!}, my gut was SCREAMING for a break! I usually follow a 16/8 intermittent fasting protocol daily, and my body was definitely ready to get back to that. However, when you’ve been eating pretty much around the clock for several days, your body gets use to that. And going back to a 16 hour fasted state immediately can be challenging. My solution...shorten your fasting window for a few days! No harm done! I started by fasting only 12 hours the first day back, then 14 hours for a couple of days. And then back to my usual 16 hours without any problems! And my tummy is VERY thankful to be back to this schedule!

5.Commit to ONE workout

Do not overwhelm yourself by coming back from vacation and plan ALL the things including 5 workouts the first week you are back. If you can get all that done, then YOU, my friend, are my HERO, and more power to you! But, if you are anything like me coming back from vacay, you have children to get back into a routine, bags to unpack, loads of laundry to be washed and put away, grocery shopping to be done, and work to get back to. So, for me I just set a goal to get AT LEAST one workout in my first week back. Chances are I will feel SO much more energized, and just better all around, that I will make it a priority to get more workouts in. But by committing to only one my first week back, I don’t get overwhelmed, and give up before I even start. 

Consistency is Key with the FASTer Way

There you have it, friends! I pray these tips help you overcome the guilt of enjoying your respite away from life, and help you get right back on track with your health and fitness journey, no matter what that looks like for you! If you would like to learn more about the FASTer Way to Fat Loss lifestyle, I would love to share my knowledge and my FASTer Way story with you! Feel free to email me, DM me on Instagram, or comment on this post! Share YOUR tips in the comments on how YOU get back on track after vacay! I would LOVE to hear!!

Healthy Taco Seasoning

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This healthy, homemade taco seasoning is easy to make from spices that are probably always in your pantry! This is my go to recipe that I truly love so much more than store bought taco seasoning. No more running to the store because you forgot the taco seasoning for dinner!

I have mastered my favorite homemade taco seasoning recipe! This recipe was born several years ago after trying many different recipes in an attempt to find one I liked because I ALWAYS forgot to buy the packets of ready-made taco seasoning at the store. I could never find one that tastes quite right to me, so I just kept experimenting and combining with different spices until it finally morphed into one I love.

The best part about this recipe is that it’s made from common spices most of us always have in our pantry! So, when you on a whim need to make some ground beef for tacos or shredded chicken in the crockpot, you can easily whip this seasoning up! Also bonus...it’s healthier than packaged taco seasoning!

What to make with this healthy taco seasoning

I use this homemade taco seasoning in any dish that calls for store bought taco seasoning. It's great on chicken, ground beef, ground turkey, pork, and steak.

Healthy Taco Seasoning

Print Pin
Course: Main Course
Cuisine: Mexican
Keyword: seasoning
Calories: 47kcal

Ingredients

  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 ½ teaspoons kosher salt
  • ½ teaspoon paprika
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon cayenne
  • ¼ teaspoon oregano

Instructions

  • Mix all seasonings into small bowl and mix well.
    1 tablespoon chili powder, 2 teaspoons cumin, 1 ½ teaspoons kosher salt, ½ teaspoon paprika, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon cayenne, ¼ teaspoon oregano
  • These measurements are per 1 pound of meat.

Nutrition

Serving: 50g | Fiber: 4g | Calories: 47kcal | Fat: 2g | Protein: 2g | Carbohydrates: 8g

If you try this healthy taco seasoing, be sure to tag me on Instagram so I can see what you made with it! If you try it and love it, a 5 star rating and review below would mean the world to me!

For more recipes, check out the Simply Tasteful E-Cookbook!

5 Tips for beginner strength training

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Strength training is ESSENTIAL to your successful fat loss journey, but I know it can be intimidating when you are first incorporating weights into your fitness routine. Check out my five tips below for beginner strength training!

strength training tips for beginners

1. Know WHY you are adding strength training into your fitness routine

Cardio alone is not going to yield you the results and change in your body composition that most of us are searching for. Strength training helps build lean muscle, and lean muscle burns calories at rest, which is crucial when aiming to lose inches and burn fat, as well as maintaining. Strength training also helps strengthen bones and joints, lower your risk for injury, reduce blood pressure, and improve mood. With that said, you don’t have to run to the gym and head for the heaviest barbell you see to get results, which brings me to my next tip…

2. Start Small

Strength training is simply using resistance to create work for the muscle, which means for a beginner light weights (3-5 lbs). Or even just your body weight in some cases, is a great starting point. There is no need to further overwhelm yourself when first starting out with trying to learn lots of new equipment or machines. As long as your muscle is being challenged, change is happening.

3. Be consistent

We all want instant results like yesterday, am I right!? But with anything else in life, building muscle takes some time. HOWEVER, when you are consistent, you will begin to build strength and endurance fairly quickly! Plus, most women who just start strength training, do notice some changes the first couple of weeks. They feel better, have more energy, build confidence, and become motivated to keep training.

4. Fuel your body properly and adequately 

Just as important as challenging your muscles with resistance to grow, feeding those muscles ENOUGH of the RIGHT things is just as important. Tracking your macros is a practical and efficient way to ensure you are eating the proper amount. You need carbohydrates, fats, and proteins to feed those growing muscles, and replenish your glycogen stores. This is crucial for maintaining the energy to continue to work towards you strength training goals.

5. REST

My last tip is seems simple, but it may be the most important of all! Resting your muscles, and getting plenty of sleep is when your muscles have the opportunity to recover and GROW, so do not overtrain and skip out on a rest day when needed, and make it a priority to get sufficient sleep each night. 

I hope you find these tips helpful, and they motivate you, and give you the confidence you need to add strength training into your fitness routine! If this all is just super overwhelming to you, and you would love personal coaching from me to get you started, I would LOVE to help! I can teach you all about tracking your macros to ensure you are fueling your body adequately and properly to yield results. Also, I will provide you with 6 weeks of workouts (home + gym versions!). I will be your coach who will educate, equip, and empower you to burn fat! Click here to learn about working with me!