Author Archives: Jennifer FIsher

Beach Bag Must-Haves for Summer — All Under $25!

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Packing your beach bag for the perfect summer day doesn’t have to mean spending a fortune. Whether you’re lounging by the water, reading in the sun, or chasing kids through the surf, here are my favorite beach-day essentials — all under $25! All these goodies fit in your tote or backpack — no overpacking, just the smart stuff!

Face, Skin & Beach Hair Essentials

Terry Cloth Scrunchie – $16.99
Soft, absorbent, and gentle on hair — these hir accessories from Teleties keeps hair out of your face while drying fast. Ideal for post-swim beach buns!

“Beach Hair Don’t Care” Trucker Hat – $22.99
Keep the sun out of your eyes in style. This cute hat brings sass and shade to your look, literally.

Natural Mosquito Repellent Bracelets – $11.99
Deet-free and safe for kids and adults alike, these essential-oil-infused bracelets use citronella, geraniol, and lemongrass to keep bites at bay in a fun and colorful way!

Maui Babe Browning Lotion – $14.99
This Hawaiian tan accelerator is packed with antioxidants and moisturizers — helps you get that golden glow while nourishing your skin.  Wear OVER sunscreen for a safe way to get a deep, dark “tan.”

Tifosi Optics Sunglasses – starting at $25.00
Stylish, shatterproof, and built for adventure, Tifosi sunglasses offer polarized protection without the premium price tag. Whether you’re reading on the beach or diving into a game of volleyball, these shades stay put and keep your eyes covered in comfort. A sunny day essential!

Stay Cool & Comfy

Sand Socks – $22.99
Ultra-flexible, quick-drying socks with Kevlar soles — great for hot sand, beach volleyball, and even rocky shores.

Mini Handheld Fan – $17.99
A 3-in-1 portable fan with a built-in power bank and flashlight. Fits in your pocket, charges via USB, and lasts 12–19 hours — perfect for long beach days or summer concerts – or midlife meltdowns!

Fun & Relaxation

Beach Read by Emily Henry – $9.99
The ultimate summer romance novel — witty, emotional, and perfect for reading under an umbrella with your toes in the sand.

Waterproof Playing Cards – $9.99
Whether you’re playing a round of Go Fish with the kids or a competitive game of Spades with friends, these waterproof cards are durable, flexible, and won’t get ruined by wet hands or sea spray. A beach bag MVP for unplugged fun!

Beach Day Game-Changers

Sand Cup Holders with Phone Slot – $12.97 for 2
Pop these into the sand to hold your drink, phone, sunglasses, and keys — no more sand-covered everything! So simple, but genius!

Beach Towel Clips – $16.99
Heavy-duty towel clips keep your towel from slipping off your lounge chair, even in beachy breezes – and I’ve found these from CoreClip to be better quality than most!

Ultima Mocktini Electrolyte Sampler – $22.99
Stay hydrated with sugar-free, keto-friendly electrolyte powders in fun mocktail flavors like mojito and coconut piña colada. Sometimes you just don’t need another adult bevvie!

ID Wallet Keychain – $23.95
Cute and compact, this zip-close wallet beach-vibing Lilly Pulitzer keeps your ID, cards, and cash safe. Bonus: bright colors make it easy to spot in your bag!

Affiliate Disclosure: As an Amazon Associate, I may earn from qualifying purchases — but I only share things I truly love and use! Proceeds help offset operating costs at The Fit Fork – thank you!

Lemon Protein Cheesecake Cups with Blackberry Chia Topping

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Sweet, creamy, and packed with protein, these Lemon Protein Cheesecake Cups with Blackberry Chia Topping taste like summer in a jar! If you’re craving a light yet satisfying treat that fuels your body while satisfying your sweet tooth, this single-serve no-bake dessert is just the thing. Each spoonful offers a refreshing burst of citrus with a creamy, cheesecake-like texture—no oven required.

The magic starts with blended cottage cheese—a high-protein, low-sugar dairy superstar—combined with fresh lemon juice and zest plus a scoop of vanilla protein powder for that cheesecake-style richness. It’s silky smooth and layered with a luscious blackberry chia “jam” that sets up beautifully in just minutes thanks to the natural gelling powers of chia seeds.

Whether you’re powering up for a workout, recovering after one, or simply looking for a nutritious snack or dessert, this high-protein cheesecake cup delivers. At around 250–300 calories with 30g protein, 28g carbs, and just 8g fat per serving (macros vary slightly by protein powder), it’s a feel-good indulgence that works for your goals.

Why You’ll Love These Lemon Protein Cheesecake Cups:

  • Bright and zesty lemon flavor meets creamy cottage cheese.
  • Blackberry chia topping adds fruity, jammy goodness with fiber and healthy fats.
  • Around 30g protein per serving to help you stay full and support muscle recovery.
  • No baking required—ready in minutes!
  • Perfect for meal prep, post-workout, or a nutritious dessert. Easy to double up recipe, keeps in fridge for up to 5 days.

Ingredient Power-Ups:

  • Cottage Cheese: Rich in casein protein, which digests slowly to keep you satisfied longer. It’s also a good source of calcium and vitamin B12. I’ve used 2% milkfat cottage cheese, but you can also go 0% – however, it just won’t be as creamy tasting.
  • Chia Seeds: Packed with omega-3 fatty acids, fiber, and antioxidants. Just a tablespoon turns mashed fruit into a thick, spoonable “jam.”
  • Protein Powder: Boosts protein intake to support lean muscle, energy, and satiety. Use your favorite clean-label vanilla variety – I’ve been using plant-based Nourify Plus by Previnex (save 15% code: THEFITFORK )
Save 15% at Previnex with code THEFITFORK

More Healthy Protein Cheesecake Recipes to Try:

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.

If you love this lemon version, don’t miss these other creamy, protein-packed favorites:

Note: This post contains affiliate links. I earn a small commission on purchase made through those links. Proceeds help offset operating costs for The Fit Fork. Thanks!

This No-Bake Lemon Protein Cheesecake Cup with Blackberry Chia Topping tastes like sweet, easy summer! 🍋 So simple with Blended cottage cheese, lemon juice and zest, and protein powder -- it packs in 30 grams of protein! Topped with juicy blackberries smashed with chia seeds—so fresh, so good! Perfect for a healthy dessert, post-workout snack -- even breakfast.
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Lemon Protein Cheesecake Cups with Blackberry Chia Toppin
Prep Time
5 mins
chill to set
15 mins
Total Time
20 mins
 

A high-protein, no-bake dessert or post-workout snack (even breakfast) made with cottage cheese, lemon, and protein powder—topped with fruity chia “jam” featuring the season's best blackberries. Sweet, creamy, and macro-friendly!

Course: Dessert, Snack
Cuisine: high protein, vegetarian
Keyword: blackberries, cheesecake, cottage cheese, meal prep
Servings: 2 servings
Calories: 300 kcal
Ingredients
  • 1.5 cups 2% cottage cheese blended smooth
  • 1 small lemon juiced + zested (about 2tbsp juice)
  • 2 scoops vanilla protein powder 56g
  • 6 oz blackberries more or less, can also sub thawed frozen (just use a skosh less water below)
  • 2 oz water
  • 1.5 tbsp chia seeds
Instructions

  1. Mix together blended cottage cheese, lemon juice/zest, and protein powder until combined, divide among two 16-oz containers. Set in fridge while making blackberry topping.

  2. In a separate bowl or jar, mash/muddle blackberries with water and chia seeds. Let gel up for 15 min in fridge before dividing over cheesecakes!

Recipe Notes

Macros can vary based on type of protein powder used.

Easiest Best Protein Frosting Recipe Ever

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All you need are a couple dairy staples and protein powder to whip up a batch of this thick, creamy, high-protein frosting. It has no added sugar and boasts macros to support your goals without sacrificing taste or texture. Only 75 calories, 2g carbs, and 5g protein per serving.

Spoon it, pipe it, spread it…on EVERYTHING — protein cupcakes, toast, pancakes, waffles, apple slices, or be a savage and eat right off the spoon.

Custom Color, Custom Vibes

Another awesome thing about this easy protein frosting recipe are the rainbow colors you can make. Match the color to your mood or occasion using simple, natural powders. No artificial food dyes here—just real ingredients that add a little fun and a bit of superfood benefit.

Optional color boosters (1–2 tsp):

Vary Protein Powder Choice for Custom Flavor

Following the basic protein frosting recipe with vanilla protein powder (and without any natural color mix ins above), the flavor of this healthier icing is “cheesecake.” However, you CAN swap out the vanilla protein powder for another flavor of your choice – chocolate, peanut butter, strawberry, etc – for a change in the flavor.

Save 15% at Previnex with code THEFITFORK
All you need are a couple dairy staples and protein powder to whip up a batch of this thick, creamy, high-protein frosting. It has no added sugar and boasts macros to support your goals without sacrificing taste or texture. Only 75 calories, 2g carbs, and 5g protein per serving.

Note: This post contains affiliate links. I earn a small commission for purchases made through links. Proceeds help offset operating costs for The Fit Fork. Thank you.

Print
Easy Protein Frosting
Prep Time
5 mins
Total Time
5 mins
 

This frosting isn’t just for desserts—though it absolutely shines on protein cupcakes and healthy cakes. It's so smooth and flavorful, you’ll want to use it every chance you get.

Course: Dessert, Snack
Keyword: cake, cupcake, frosting, protein powder
Calories: 75 kcal
Ingredients
  • 8 oz Neufchâtel cheese, softened or cream cheese if you prefer
  • 1/2 cup Greek yogurt
  • 2/3 cup vanilla protein powder or other flavor of choice
  • Optional color boosters – 1-3 tsp depending on ingredient and color intensity preference
  • Optional color boosters 1–2 tsp:
  • o Cocoa powder = rich chocolate brown
  • o Spirulina = bold blue
  • o Matcha or greens powder = vibrant green
  • o Beetroot powder = soft pink
  • o Turmeric = sunny yellow
Instructions

  1. In medium bowl, allow cream cheese to come to room temperature.

  2. Add yogurt and blend to combine (can use spatula or hand blender)

  3. Mix in protein powder and mix until smooth and creamy

  4. If desired, add 1 to 3 tsp of natural color mix-ins depending on taste preference and desired intensity of color

  5. Will frost 18 -24 cupcakes or 2 layer cakes.

  6. Store leftover frosted items and any remaining frosting in fridge for up to 5 days.

Recipe Notes

Macros (per serving):
✔️ 75 calories
✔️ 2g carbs
✔️ 5g protein

Healthy Breakfast and Brunch Ideas to Celebrate Mother’s Day

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This Mother’s Day, go beyond flowers and cards—treat Mom to a nourishing and delicious homemade brunch! Whether she loves something savory, something sweet, or a little caffeinated pick-me-up, these recipes are as beautiful as they are balanced. Full of flavor, protein, and love, they’re ideal for celebrating the amazing moms in your life – and don’t forget to do the dishes!

 Asparagus Goat Cheese Slab Quiche: A gorgeous and shareable springtime quiche, baked in a sheet pan for easy slicing. Tender-crisp asparagus, creamy goat cheese, and fluffy eggs come together for a protein-packed dish that’s as elegant as it is easy. Serve with a side of greens of fruit.

Slab quiche is a show-stopping way to make eggs for a crowd! These sheet-pan eggs have a rich, flakey crust speckled with sesame seeds and a velvety filling of eggs, cheeses,spring asparagus and peas. 

Feta Egg Tomato Rings: This fast and fun recipe turns tomato slices into edible egg rings, stuffed with crumbled feta and fresh herbs. It’s a visually striking dish with minimal effort and maximum flavor that makes a a low-carb, veggie-forward brunch side or light entrée.

 Almond Joy Sheet Pan Pancakes (Gluten-Free, Vegan, No Added Sugar): Fluffy chocolate-coconut-almond pancakes made in a sheet pan—what could be easier or more fun? These allergen-friendly treats are perfect for sharing, with the flavors of a favorite candy bar in a better-for-you brunch recipe. Not only will mom love this brunch recipe, there is enough to serve the whole family.

 Raspberry Protein Pancakes with Easy Cheesecake Topping: These pretty-in-pink pancakes are packed with protein and topped with a whipped Greek yogurt “cheesecake” topping. Made with oat flour and cottage cheese, they’re nutritious and indulgent all at once.

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Matcha Protein Waffles Made With Cottage Cheese:  These bright green waffles are as energizing as they are tasty. Made with cottage cheese for extra protein and Matcha for antioxidants and focus, they’re great for a mom who’s always on the go—or needs a moment to unwind.

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Cinnamon Vanilla Dalgona Whipped Coffee (Sugar-Free): Ditch the sugary coffee shop drinks and surprise Mom with this beautiful, fluffy whipped coffee. It’s sugar-free but rich in flavor, with warm notes of cinnamon and vanilla—perfect to sip while enjoying brunch.

Cinnamon Vanilla Whipped Dalgona Coffee

Protein Hummingbird Cake with Cheesecake Frosting – A Pineapple Coconut Dream

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If you’ve never experienced the classic Southern charm of Hummingbird Cake, prepare to fall in love — especially with this better-for-you twist. This high-protein Hummingbird Cake delivers all the tropical flavor you crave in a better-for-you way.  Sweetened naturally with banana and pineapple, rich with shredded coconut, and finished with a luscious protein cream cheese frosting, this healthy dessert is as satisfying as it is stunning.

Each slice of this single-layer protein cake boasts just 256 calories and a solid 13 grams of protein, making it a smart choice whether you’re treating yourself after a workout, sharing with friends at a spring gathering, or enjoying it as a no-reason weekday snack. Honestly, I wouldn’t think twice about having a slice of this pineapple protein cake for breakfast — it’s that balanced and delicious.

You’ll love the moist texture from blended fruit and your favorite vanilla protein powder along with flour (choose all-purpose, whole wheat or a gluten-free baking blend). Chopped pecans and unsweetened shredded coconut add a nutty crunch that perfectly complements the tropical flavor combo. It’s a simple but impressive high-protein dessert recipe that comes together in one bowl and bakes in a standard 8-inch round cake pan.

Tips for the Best Protein Hummingbird Cake:

  1. Fresh pineapple brings the brightest flavor, but canned crushed pineapple works too—just pour off about half the juice so your batter doesn’t get too runny.
  2. Protein Powder: Use your preferred vanilla or cake batter protein powder (I used Nuzest Clean Lean Protein —you can use my code FITFORK for 15% off).
  3. Zero-Carb Sweetener (or not): Depending on your protein powder’s sweetness and your personal taste, you may want to add a bit of extra sweetness. Choose low-carb sweeteners like granulated monk fruit, stevia, or a no-sugar baking blend.
  4. Pan Size: A standard 8-inch round cake pan is perfect, but this recipe also works well in a 9×9-inch square pan or even a muffin pan(makes about 9 cupcakes, just reduce the baking time by 5 to 8 minutes).
  5. Frosting: The protein cheesecake frosting on this pineapple coconut protein cake is ridiculously easy and doubles as a topper for everything from protein pancakes to muffins. But if you’re short on time, you can skip it and go with a dollop of zero-carb whipped topping or even enjoy the cake plain.

Whether you’re looking for a healthy spring dessert, a lightened-up take on a nostalgic favorite, or just a creative new way to use ripe bananas, coconut, and fresh or canned pineapple, this guilt-free Hummingbird Cake is ready to impress.

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.

Note: This post contains affiliate links I earn a small commission from purchases made through links – this helps offset operating costs for The Fit Fork.

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.
Print
Protein Hummingbird Cake
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
 

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.

Course: Dessert
Cuisine: high protein, low carb
Keyword: cake, pineapple, protein powder
Servings: 8 Servings
Calories: 256 kcal
Ingredients
  • 2/3 cup vanilla whey protein powder about 2 cups
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • ¼ cup sugar alternative optional, cup-for-cup equivalent
  • 1/2 cup mashed ripe bananas
  • 1 cup finely chopped fresh pineapple and any juice that comes from it
  • 2 large eggs at room temperature
  • 2 Tbsp oil of choice
  • 1/4 cup plain Greek yogurt
  • 3/4 Tbsp pure vanilla extract
  • 1/3 cups chopped roasted unsalted pecans see Cook’s Note
  • 1/3 cup shredded toasted coconut (reserve 1 tbsp)
Frosting:
  • 4- oz-ounce Neufachel cream cheese cubed and at room temperature
  • 1/3 cup plain fat-free Greek yogurt
  • 1/3 cup vanilla whey protein powder
Instructions
  1. Preheat oven to 350 F.
  2. Add flour, protein powder, baking soda, baking powder, salt, cinnamon and nutmeg to bowl; toss to combine. Add sugar alternative, if desired – the protein powder will give some sweetness.
  3. In blender, banana, pineapple (plus any juice), yogurt, eggs, and oil; blend until mostly smooth.
  4. Pour fruit mixture into dry mixture and mix with spatula until combined. Stir in coconut (reserving 1 tbsp) and pecans.
  5. Pour into a non-stick 8” round cake pan. Bake for approx. 25 minutes, or until set and toothpick pulls clean.
  6. Let come to room temperature before icing. To make frosting, add cream cheese, yogurt and protein powder to bowl and stir until smooth. Sprinkle with reserved toasted coconut.
  7. Makes 8 servings, store leftovers covered in fridge for up to 5 days.
Recipe Notes