Rockford Personal Trainer Eats Pizza Once A Week

David Modderman
June 13, 2024
5 minutes

**Sometimes my clients are shocked when I tell them I eat pizza once a week!**

I know what you’re thinking: “David, don’t you preach supportive eating and no fast food?”

Well, yes, I do… but you must also realize I preach having a day once a week where there are no rules (optional). I believe that if you follow a sound nutrition plan 85-90% of the time, you SHOULD find balance in your nutrition plan and life, and be free to eat things not on your plan 10-15% of the time. This will allow you a plan that you can follow the rest of your life and not feel guilty for doing it, especially if you have been consistent and have been working hard.

So does that mean I endorse having a Hot-N-Ready $5 pizza once a week?

Well, yes, I say it’s OK if you can have it the same day every week and you can eat supportively the other 90% of the week. I personally only have takeout pizza once every 3-4 months. So how do I get pizza once and even sometimes twice a week and not mess up my plan?

I make homemade pizza once a week… and guess what? It’s healthy!

There are so many foods out there that are not healthy for you when you buy them already premade, but if you make them from the right ingredients, they can be very healthy for you! If you think about what is actually in pizza, it’s really not hard to think how to make it better for you.

My pizza has no bleached or enriched white or wheat flour, no high fructose corn syrup (hidden in the sauce), and no hydrogenated oils.

So without further ado, I give you:



- 2 1/2 cups 100% organic whole wheat flour

- 1 package active dry yeast/instant yeast

- 3/4 teaspoon salt

- 1 cup hot tap water (120 – 125°F)

- 1 tablespoon extra virgin olive oil

- 1 tablespoon of organic honey


1. Preheat oven to 425°F.

2. To prepare pizza dough, stir whole wheat flour; lightly spoon into a measuring cup and level flour.

3. In a large mixing bowl, add one cup of hot water and one packet of yeast and let sit for 5 minutes.

4. Combine whole wheat flour, olive oil, salt, and honey or sugar. Stir by hand vigorously until all ingredients are well mixed; about 3 minutes.

5. Lightly spray your hands with olive oil cooking spray and knead the dough with hands and fist for about 1-2 minutes (if it seems too dry, add a touch of hot water and oil; if it seems too sticky, add a touch of flour until it’s not too sticky or dry).

6. Add to a large bowl and cover the bowl with plastic wrap and let rise to desired size.

7. Place dough in greased (use olive oil or coconut oil cooking spray) 15 x 10 x 1-inch jelly-roll pan or 12 to 14-inch pizza pan. Press dough to cover the bottom of the pan and up the sides to form a rim. For a crispier crust, place the dough in the pizza pan in a heated oven for 1-2 minutes before adding sauce and cheese.

8. Add pizza sauce (I use Meijer Organic True Goodness Chunky Garden pasta sauce) and cheese (I use Bunker Hill Raw Milk Cheddar) of your choice and your favorite pizza toppings.

9. Bake in the oven for 14 to 18 minutes or until the crust is golden brown and toppings are done.

**Servings:** Provides 8 servings  

**Calories/Serving:** 146 calories/slice of crust only  

**Nutrition:** One slice of crust only provides approximately: 146 calories, 5 g protein, 27 g carbohydrates, 4 g fiber, 2 g fat (0 g saturated), 0 mg cholesterol, 37 mcg folate, 2 mg iron, and 219 mg sodium.  

I personally use all-natural sauce (low sugar), fresh mushrooms, and reduced-fat mozzarella cheese.

**For the meat lovers:** use turkey pepperoni, lean ground beef, cooked diced chicken breast.  

**Veggie lovers:** peppers, onions, mushrooms, olives, broccoli, etc.

*I make a cheeseburger pizza to die for, just mix half reduced-fat mozzarella, and half reduced-fat cheddar cheese, and add in some extra lean ground beef (96/4).*


**Can’t have gluten or wheat? Then try this crust below:**

**RECIPE: Gluten-Free and Wheat-Free Crust (Thin Crust)**


- 1 cup of hot filtered water

- 1.5 cups of ground gluten-free oat flour (ground oatmeal in a coffee grinder or food processor)

- 1.5 cups of organic white rice flour

- 1 packet of yeast (if desired) - I don’t use yeast

- 1 teaspoon of garlic powder

- 1 teaspoon of onion powder

- 1 dash of sea salt

- 1.5 tablespoons of olive oil


1. Preheat oven to 400 degrees.

2. Add all ingredients to hot water in bowl and stir. Start to knead with hands until it's firm enough to lay out on pizza pan or pizza stone. Use hands or roller.

3. Cook dough/crust for 5-8 minutes until firm and add sauce (I use Meijer true goodness organic tomato and basil), raw Amish cheddar cheese (I use Heinis) (or your desired cheese).

4. Add your toppings after cheese. I use organic onion, red pepper, chicken breast, and mushrooms.

5. Cook for 16-18 minutes.


**Want to go completely grain-free with your homemade crust?**

**David's Grain-Free Crust**


- 2/3 cup of almond flour

- 3/4 cup of tapioca flour

- 6 tablespoons of coconut flour (3 at first, 3 at end)

- 1/3 cup of hot water

- 1/3 cup of olive oil

- 1 tablespoon of apple cider vinegar

- 1 large egg

- A dash of your favorite seasoning (garlic, sea salt, and onion powder)


1. Mix in seasonings and flour first.

2. Combine water, oil, and vinegar into the mixture.

3. Stir in the egg.

4. Stir in the last 3 tablespoons of coconut flour.

5. If the mixture is still too sticky, add in additional tapioca flour until it feels right.

6. Spread out dough and bake in oven for 5-6 minutes before adding sauce, toppings, etc.



Your Fitness and Nutrition Coach,  

~David Modderman

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David Modderman
Owner/Fitness Consultant

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