Here are some healthy living, clean recipe ideas to help you achieve your fitness goals.
Breakfast:
-Southwestern Eggs
2 scrambled eggs, 1 tbls. low-salt salsa, 2 cups spinach or kale, 1 tbls. Habanero cheese1 piece of Ezekiel toast, or whole wheat English muffin
-French Toast
Egg was of ½ cup egg whites or egg beaters, ½ cup vanilla whey protein powder, ½ tsp. vanilla, dash of cinnamon. Dip 1-2 pieces of whole grain, low-calorie bread into egg wash. Cook in a heated pan sprayed with no-calorie spray.
1 turkey low-salt sausage
-Fruit Smoothie
1 cup frozen blend of strawberries, mango, blackberries, blueberries, or banana. In a blender add ¼ cup 0% Greek yogurt, 1/4 cup water or non-fat milk, ½ scoop vanilla whey powder. You can put all the ingredients except for the frozen fruit in the blender carafe the night before and store it in the refrigerator until you are ready to make.
Lunch or Dinner:
-Tuna Tacos
3 oz. seared Ahi tuna, 2 small whole wheat, low-carb tortillas; ½ cup grated carrots, 3 tbls salsa, ½ cup 0% Greek yogurt, 1 tbsp. lime juice, 1/8 tsp. Cumin, cilantro and dried oregano
Chicken Caesar Salad
3 oz. baked chicken (sliced), 2 cups torn Romaine lettuce. Mix 1 tbls lemon juice, 1 minced anchovy, ½ ts. Dijon, 1 minced garlic clove, 1tp. Olive oil. Mix dressing, chicken and lettuce together
Optional: Make croutons by spraying whole grain bread with butter flavored Pam or olive oil spray and sprinkle with garlic powder or Cajun spices, or Italian spices. Bake @350 for 10 minutes or cook under broiler, flipping ½ ways through but watch the bread because it cooks quite quickly
Beef Stir-Fry
Pick a lean beef or bison steak. Slice thin strips. Coat pan with 1 tsp. olive oil or sesame oil. Allow to heat up of your food will absorb the oil rather than cooking in it. Add ½ cup sliced mushrooms, 1/8 cup yellow onion, 1 cup shredded cabbage, ½ sliced bell pepper, and add 2 tsp. low-salt soy sauce in the last 5 minutes of cook time. Serve over 3oz. or ½ cup brown rice. This dish is excellent when you thought you didn’t have something for dinner because you can use any vegetable you have in your refrigerator.
Stuffed Pork Chop
Take 1 pork chop and butterfly the meat. Stuff with ½ of mashed sweet potato, 1 tbls. Craisons or prunes, 1 minced rosemary sprig and 1 tbls. minced shallots. Secure closed with a wooden toothpick or butchers string. Bake at 350F for 40 minutes, until no longer pink. Sauté 2 cups spinach, rapine or kale in 1 tsp. olive oil and 1 minced garlic glove. Serve pork over the greens.
There are so many ideas to make a quick, healthy meal where you control the calories and salt. This makes cooking at home a healthier choice to help you meet your fitness/health goals.
Wednesday 02/22/12 Workout:
Balance/powder total body DVD-50 minutes
Pure Barre class-55 minutes
02/22/12 Food diary:
Breakfast-
1 portion Egg Casserole (see this recipe section of homepage for recipe) (120cal.)
2 small cutie oranges (55cal.)
A.M. Snack -
1 tbls almond butter (95 cal)
1 cup celery (36cal)
Whey protein shake (125cal)
Lunch-
4oz chicken (187cal.) Baked
1/4 cup butternut squash, roasted (25 cal.) I LOVE squash right now!
2 cups raw organic spinach, wilted. Sprinkled with slivered home-roasted no-salt almonds (90cal.)
1 sweet potato, sprinkle if cinnamon, I Can't Believe It's Not Butter (120cal.)
P.M. Snack-
3 tbls garlic hummus, 4 whole wheat crackers (lavosh) (191cal)
Dinner-
6 oz scallops- pan seared with butter flavored non-stick spray, spices,parsley, squeeze of Meyer lemon over (135 cal.)
1 cup Zucchini, onions, garlic, 1/2 tsp rosemary olive oil (80 cal.)
10 Asparagus spears ( 70 cal.)
2 oz barley, portabello mushroom bits, onions (150 cal)
1/2 mixed berries over low fat vanilla yogurt ice cream (140cal.)
TOTAL CALORIES- 1619
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