FIT Recipes

Blueberry Yogurt Cookies

Serving Size: 1 cookies
Serves: 24 cookies

Ingredients:
1 cup oat flour (blend up oats)
3/4 cup greek yogurt
2 Tbsp egg whites
1/2 tsp vanilla
1/3 cup granulated stevia (not extract), or granulated sweetener of choice
1 tsp baking powder
1/2 tsp salt
3/4 cup blueberries

Directions:
1. Preheat oven to 375ºF.
2. Combine wet and dry ingredients separately.
3. Mix dry ingredients into wet ingredients. Stir in blueberries.
4. Drop Tablespoons of batter onto a baking sheet lined with foil and sprayed.
5. Bake for 8-10 minutes.

Nutrition:
13 calories
2g carbs
0g fat
1g protein

Protein Ice Cream Pops

Serves 8
Serving size 1 

Ingredients:
1 cup Frozen Strawberries (freeze fresh ones)
FAGE Plain Yogurt
1 level scoop Truestar Vanilla Protein Powder

Directions:
1. Put your strawberry's, protein powder and yogurt in a blender, mix until smooth
2. Pour the mixture into ice cream pop moulds and store in freezer until frozen

Nutrition:
Calories 106
Total Fat 1.4%
Total Carbohydrate 15.11%
Sugars 14.02
Protein 9.23

Chocolate Banana Ice Cream

Ingredients:

2 (200g ) frozen bananas

2 TBSP (10g) unsweetened baking cocoa

2 TBSP (3g) stevia

3 TBSP (45ml) unsweetened van almond milk

Directions:

Cut up frozen bananas into pieces. Place ingredients into food processor or blender and mix well

Add 1 tbsp almond milk at a time to reach desired consistency

Nutrition:

120 Calories

30G Carbs

1G Protein

1G Fat

Vanilla Cinnamon Protein Pancakes

Serves 4

Ingredients: 

1C egg whites

1C Oats

1 C fat-free plain greek yogurt

1 tsp cinnamon

2 tsp stevia

1 tsp baking powder

pinch salt

Directions: 

Place all ingredients into blender and blend until thick

Spray non-stick cooking spray on stovetop pan using medium heat

Pour batter onto pan

After a few minutes, flip pancake

Repeat process for remaining batter

Top with your favorite fruit

Nutrition:

140 cal

16g carbs

15g protein

2g fat

Taco Seasoning

2 Tbsp cumin

1 tsp paprika

1/2 tsp cayenne

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp black pepper

1/4 tsp chili powder

Cucumber Salad

Serving size is unlimited

Ingredients:

¼ C rice vinegar

20 drops stevia

black sesame seeds

salt/pepper-a pinch

1 Cucumber

Directions:

Mix in bowl

Breakfast Protein Shake

Ingredients:

¼ c oats

1c unsweetened vanilla almond milk

135g frozen banana 

1 scoop true strength protein powder

1 tsp instant coffee or 1/2 C brewed coffee

2-3 drops chocolate liquid stevia

peanut butter

Directions:

Blend oats alone first

Add remaining ingredients

Blend

Blueberry Protein Muffins

Serves 12
Serving Size 1

Ingredients:
2 1/2 cups protein powder
1 1/2 cups eggs whites
3 Tbsp almond flour
2 Tbsp ground flaxseed
3 Tbsp unsweetened almond milk
2 Tbsp water
1 mashed banana
1/4 cup organic (no sugar added) applesauce
2 Tbsp coconut oil (melted)
1 tsp. vanilla extract
1 1/2 Tbsp cinnamon
3 tsp. baking powder
Pinch of sea salt
1/2 cup blueberries

Directions:
Preheat oven to 350 degrees F
In a large bowl, mash banana with almond milk until smooth
Add in the rest of the ingredients up to the blueberries and mix well
Gently fold in your blueberries
Spoon mixture into a muffin tin sprayed with coconut oil and fill close to the top
Bake for 15 to 20 minutes or until a toothpick inserted comes out clean
Sprinkle powdered stevia on top

Nutrition:
Calories: 124
Fat: 3.8 g
Carbs: 6.9 g
Fiber: 2.6 g
Protein: 16.2 g

Loaded Veggie Frittata 

Serving size: 1 slice

Ingredients:

1 Tbsp olive oil

2 cloves garlic, minced

1 small onion, chopped

1/2 red bell pepper, chopped

1/2 green bell pepper, chopped

1/2 zucchini, shredded

1/2 cup broccoli florets

1/4 cup sun dried tomatoes, chopped

2 eggs

5 egg whites

1/4 cup Parmesan cheese

1 tsp. dried oregano

1/4 tsp. red pepper flakes

1/2 tsp. pepper

Pinch of sea salt

Directions:

1. Preheat oven to 425 degrees

2. In a large skillet on medium heat, drizzle olive oil and saute onion and garlic for about 4 minutes until tender and fragrant. Add in bell peppers, zucchini, broccoli and sun dried tomatoes, cooking an additional 2 minutes. Set aside

3. In a large bowl, whisk together eggs, Parmesan cheese, oregano, red pepper flakes, salt and pepper. Continue whisking until foamy

4. Place sauteed veggies in a pie dish lightly sprayed with oil and pour egg mixture over top, making sure to evenly coat all the veggies. Cover loosely with foil and bake in the oven at 425 for about 10 minutes

5. Reduce heat to 350 and continue baking for 25 minutes. You'll know it's done when a knife inserted comes out clean

Nutrition:

Calories: 90.5 

Fat: 4.6 g 

Carbs: 4.5 g 

Fiber: 1.2 g 

Protein: 9 g

Crockpot Salsa Chicken

Serves 6

Serving size: ½ cup

Ingredients:

3 large boneless, skinless chicken breasts

2 cups favorite salsa

Directions:

Place chicken breasts in your crock post and cover completely with salsa

Set crock pot on the low setting and cook for 4 1/2 hours

Place chicken in a bowl and strain out just the salsa, not the juice

Shred chicken using two forks and mix in strained salsa

Nutrition: 

Calories: 138 

Fat: 2.5 g 

Carbs: 4.6 g 

Fiber: 1.4 g 

Protein: 22.1 g

Turkey Meatloaf Muffins

Serves 12 

Serving Size: 2 

Ingredients:

2 lbs ground turkey (or chicken)

½ cup egg whites

1 cup quick cooking oats 

2 tsp garlic/onion seasoning (or your fav seasoning) 

2 tsp black pepper

1 tsp salt

2 tbsp garlic powder (2 cloves minced)

1 small onion (finely chopped)

2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees

2. Spray muffin pan with canola or olive oil

3. Mix all your ingredients together in one large bowl

4. Roll the mixture into balls and place in muffin pan

5. Bake for 40 minutes

Nutrition: 

80 calories

2 grams fat

4 grams carb

11 grams protein

Chocolate Dessert

Ingredients:
2 cups of chocolate protein powder
1 cup oats
1 cup organic chunky peanut butter
0.5-1.5 cup unsweetened almond milk (add milk to desired consistency)
Mold into very lightly greased pan or you can drop onto wax paper like cookies.

Refrigerate.

Chocolate Protein Bars

Servings: 16

Serving size: 2 pieces

Ingredients: 

1 cup oat flour (or grind oats in blender)

2 scoops vanilla whey protein

½ tsp baking soda

¼ tsp salt

3 Tbsp baking cocoa

4 egg whites (3 eggs if liquid egg whites)

½ c splenda

8 oz berry flavored baby food

4 oz water

Directions: 

Preheat oven to 350 degrees

Use two bowls

Mix dry ingredients (not sweetener)

In second bowl, mix wet ingredients (add sweetener) – mix until frothy

Add baby food to wet mix (replaced oil and butter) – add one container (1/2 cup) of water (no hot water)

Add wet to dry and mix

Spray 8 x 8 glass dish with pam

Bake for 20-30 minutes

Test with toothpick

Let cool completely before cutting

Nutrition:

96 calories

1.4 g fat

12 g carbs

10 g protein

Chicken Florentine 

Serves 4

Ingredients:

1 tsp olive oil

4 4-oz boneless, skinless chicken breasts

14-oz canned crushed tomatoes

1 tsp oregano

1 tbsp fresh basil (or tsp dried)

10 oz fresh spinach

Sea salt and fresh ground black pepper, to taste

2 tbsp freshly shredded Parmesan cheese

Directions:

In a large skillet over medium-high heat, heat the oil and cook chicken until lightly browned on each side, approximately 6 minutes

Reduce heat to medium and stir in tomatoes, oregano and basil; place spinach on top of the chicken and cover tightly

Simmer, stirring occasionally, until chicken is cooked through, approximately 15 more minutes

Stir in salt and pepper and top with cheese. Serve with Brown Rice, Spaghetti Squash or Quinoa

Nutrition:

Calories: 260

Total Fats: 6 g

Saturated Fat: 2 g

Trans Fat: 0 g

Cholesterol: 100 mg

Sodium: 20 mg

Total Carbohydrates: 10 g

Dietary Fiber: 3 g

Sugars: 3 g

Protein: 35 g

Sweet Potato Focaccia

Serves 24

Ingredients:

Dough:

1 1/3 cup cooked sweet potato, mashed

1 1/2 tsp. instant yeast

3 1/2 cups unbleached all-purpose flour

1 cup warm water (105°F – 115°F)

2 Tbsp. extra virgin olive oil (plus more to grease)

1 1/4 tsp. salt

Topping:

2 Tbsp. extra virgin olive oil

2 Tbsp. fresh rosemary

3/4 tsp. sea salt, coarse

Instructions:

1. In large bowl of electric mixer or work bowl of food processor fitted with steel blade, mix or pulse yeast, 1/2 cup flour, and 1/2 cup warm water until combined. Cover tightly with plastic wrap (or put work-bowl lid on) and set aside until bubbly, about 20 minutes. Add remaining dough ingredients, including sweet potato. If using mixer, fit with paddle attachment and mix on low speed until dough comes together. Switch to dough hook attachment and increase speed to medium; continue kneading until dough is smooth and elastic, about 5 minutes. For food processor, process until dough is smooth and elastic, about 40 seconds.

2. Transfer dough to lightly oiled bowl, turn to coat with oil, and cover tightly with plastic wrap. Let rise in warm, draft-free area until dough is puffy and doubled in volume, about 1 hour.

3. With wet hands (to prevent sticking), press dough flat into generously oiled 15 1/2-by-10 1/2-inch jelly roll pan or halve and flatten each piece of dough into 8-inch round on large (at least 18″ long), generously oiled baking sheet. Cover dough with lightly greased or oil-sprayed plastic wrap; let rise in warm, draft-free area until dough is puffy and doubled in volume, 45 minutes to 1 hour.

4. Meanwhile, adjust oven rack to lower-middle position and heat oven to 425°F. With two wet fingers, dimple risen dough. For the topping: Drizzle dough with oil and sprinkle evenly with rosemary and coarse salt, landing some in pools of oil.

5. Bake until focaccia bottom is golden brown and crisp, 23–25 minutes. Transfer to wire rack to cool slightly. Cut rectangular focaccia into squares or round focaccia into wedges; serve warm. Can store on counter for several hours and reheated just before serving. Or, wrap cooled focaccia in plastic and then foil and freeze for up to 1 month; unwrap and defrost in 325-degree oven until soft, about 15 minutes.

Nutrition:

Calories: 105

Protein: 2 grams

Carbs: 18 grams

Fat: 3 grams

Brussels Sprouts with Pancetta and Balsamic Syrup

Serves 6

Ingredients:

½ pound pancetta (one thick slice), diced

1½ pounds Brussels sprouts, stems removed, halved

Olive oil

1 cup balsamic vinegar

Directions:

Preheat the oven to 400ºF.

In a large bowl, drizzle the halved Brussels sprouts with 2 tablespoons olive oil, tossing to coat

Pour them onto a sheet pan and season them with salt and freshly cracked black pepper

Roast the Brussels sprouts for 40 minutes

While they're roasting, sauté the diced pancetta in a large non-stick pan, cooking until golden brown

Set aside

Simmer 1 cup of balsamic vinegar in a small sauce pan over medium-high heat until it reduces by half, about 10 minutes

It should be thick and syrupy

et aside. Remove the roasted Brussels sprouts from the oven and pour the sauteed pancetta (plus any drippings) directly atop the Brussels sprouts, tossing to combine

Transfer the mix to a serving platter and drizzle with the balsamic syrup

Grilled Asparagus with Panko, Parmesan, and Almonds

Serves 1

Ingredients:

1 bundle thick asparagus spears (about 12)

1/4 cup panko crumbs

1/8 cup almonds

1/2 tbsp minced garlic

Seasonings: pinch of sea salt, pepper to taste

2 tbsp reduced fat parmesan (optional)

Directions:

1. Remove asparagus ends.

2. Set a nonstick skillet on medium-high heat. Lightly spray with olive or coconut oil.

Add minced garlic.

3. When the pan is hot, add the asparagus. Sear the asparagus on all sides moving the skillet back and forth across heat.

4. After the asparagus sears for about 3 minutes, add in the panko crumbs. Move the skillet around so the spears become coated in panko crumbs and allow the panko to brown.

5. After about 2-3 minutes or when the panko becomes dark, remove from the skillet and place on a plate.

6. If desired, sprinkle with almonds and parmesan cheese. Add salt and pepper to taste.

Serve immediately while still hot.

Nutrition:

Recipe yields 2

Calories: 130

Total Fat: 6 g

Total Carbs: 16 g

Protein: 6 g

Pumpkin Protein Pancakes

Serves 2 

Ingredients:
1 medium egg
1/2 cup, mashed Cooked Pumpkin (from Canned)
1/4 tsp Cinnamon
1/4 tsp Pumpkin Pie Spice
1/2 tsp Baking Soda
1/2 serving (serving = 1 tsp) Kroger Baking Powder
0.1 serving (serving = 1 cup) Silk Pure Almond Milk - Original
1 serving (serving = 1/3 tsp) Trader Joe's Stevia Extract
1.5 serving (serving = 1/3 cup) Bob's Red Mill Whole Grain Oat Flour

Nutrition:
Calories 186
Total Fat 5
Potassium 161.63
Total Carbohydrate 25
Dietary Fiber 4.9
Sugars 2.56
Protein 8.77

Tasty Tilapia

Ingredients:

Take 4-5 Tilapia fillets and roll them in this mixture

1 tsp Chili powder

1 tsp Paprika

1/4 tsp Pepper

1/2 tsp Salt

1 Salt & pepper 

Put fish oven on 350 for 20-30 minutes (just get edges golden brown) 

In blender, mix the following:

1/2 non fat greek yogurt

2 tbs low sodium McCormicks taco seasoning

1/4 Cup Rotel

1/2 Avocado

Pour mixture over fish and cook another 5 minutes.

Ultra Moist Chocolate Cake

Serves 8

Ingredients:

3/4 cup whey protein

1/2 cup whole wheat flour

1/3 cup unsweetened cocoa powder

1 tsp baking powder

1 tsp baking soda

1 egg

2 tsp vanilla

1/4 cup avocado 

1 6oz jar baby food fruit + oatmeal mix

1/4 cup splenda 

Directions:

Prehaet oven to 350 degress

Coat 7X11 baking dish with cooking spray

Mix all dry ingredients in a bowl

Mix wet ingredients in another bowl

Slowly add wet mixture to dry and blend

Batter will be a little runny

Bake for 25 minutes

Nutrition:

120 calories

7.8 protein

14.4 carbs

1.5 sugar

1.8 fat

Sweet Potato Pie Protein Shake

Ingredients:

1/2 cup sweet potato (cooked and mashed)

1 cup unsweetened vanilla almond milk

1/2 small banana (frozen) 

1 scoop vanilla protein powder

Dash of cinnamon

Dash of all spice

Dash of nutmeg

5-8 drops of stevia liquid

1/2 tsp. vanilla extract

5 ice cubes if you use a raw banana

Peanut Butter Cookie

Serves 6

Ingredients: 

1/2 serving (serving = 1/4 cup) Maple Grove Farms Organic Pure Maple Syrup

1/2 serving (serving = 1/4 cup) Bob's Red Mill Unsweetened Flaked Coconut

4 serving (serving = 2 tbsp) Whole Foods Market Natural Peanut Butter

2 serving (serving = 1 tbsp) Great Lakes Gelatin Collagen Hydrolysate

Directions:

Preheat oven to 350 degrees

Place all ingredients into a bowl

Mix together until it forms a dough

Scoop onto baking tray

Dough is thick

Flatten cookies if you desire a flat cookie

Bake for 10 minutes

Let cookies cool on cooling rack a few minutes

If you flatten cookies it provides a more crunchy cookie. Can enjoy cookies raw for a yummy dough ball cookie or dehydrate them for a few hour

Nutrition:

per 1 serving size 

Amount Per Serving

Calories 167

Total Fat 3

Total Carbohydrate 10.753

Dietary Fiber 1.5

Sugars 6.50

Protein 7.42

Pumpkin Pie Oatmeal

Ingredients:

1 large spaghetti squash

2 tbsp. olive oil

1 large Roma tomato, finely chopped

2 tbsp. finely chopped fresh basil

1/4 cup shredded mozzarella cheese

1 tsp. each salt & pepper

1 tsp. garlic powder

Directions:

Preheat the oven to 400 degrees

Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle. 

Use a spoon to remove the seeds and center strings

Drizzle the two halves with olive oil and then sprinkle with salt, pepper and garlic powder

Place the squash, open side down on a cookie sheet and bake for 30 minutes

Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti-like texture.

If it's too hard to remove, cook for another 10 minutes

Remove from the oven, scrape and fluff the stringy squash with a fork

Leave the squash in the skin

Turn the oven up to broil

Add the tomatoes and fresh basil into the squash, stir and top with the mozzarella cheese. 

Place in the broiler for 3-4 minutes, until the cheese is melted and slightly browned

Allow to cool for 5 minutes before serving the squash

Baked Margherita Spaghetti Squash

Ingredients:
1 large spaghetti squash
2 tbsp. olive oil
1 large Roma tomato, finely chopped
2 tbsp. finely chopped fresh basil
1/4 cup shredded mozzarella cheese
1 tsp. each salt & pepper
1 tsp. garlic powder

Directions:
Preheat the oven to 400 degrees.
Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle. Use a spoon to remove the seeds and center strings.
Drizzle the two halves with olive oil and then sprinkle with salt, pepper and garlic powder.
Place the squash, open side down on a cookie sheet and bake for 30 minutes. Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti like texture. If it's too hard to remove, cook for another 10 minutes. Remove from the oven, scrape and fluff the stringy squash with a fork. Leave the squash in the skin.
Turn the oven up to broil. Add the tomatoes and fresh basil into the squash, stir and top with the mozzarella cheese. Place in the broiler for 3-4 minutes, until the cheese is melted and slightly browned. Allow to cool for 5 minutes before serving the squash.

Breakfast Burrito

Serves 1

Ingredients:

olive oil spray
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)-or more to fit macros
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Directions:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa. and a side of fruit for breakfast

Nutrition:
Calories 232
Fat 6G
Protein 17g
Carbs 26G
Fiber 4G

Avocado Chicken Salad Sandwich

Ingredients:
1 Chicken Breast (approx 5 oz)
1/2 Avocado (approx 8G Fat)
1 TBSP Lime Juice
Seasonings (Cilantro, Mrs. Dash Original, and Garlic Powder)
Ezekiel Brand Sesame Bread Slice

Directions:
Cut up your chicken into little pieces and cook it on a skillet
Mash up 1/2 of an avocado in a bowl with your desired seasonings
Dump Chicken In
Mix

Toast 1-2 slices Ezekial bread and spread mixture on it

Cut in half

Banana Protein Oatcakes

Serves 3

Ingredients:

1 cup Oats

1/2 cup plain fat free yogurt

1/2 scoop vanilla protein powered

1 banana mashed

1 egg

1 egg white

1 tsp stevia

1tsp cinnamon

Directions:

Place all ingredients into bowl and stir until thick. 

Spray non-stick cooking spray on stovetop pan using medium heat. 

Use hands to shape batter into oatcake and pale on pan. 

After a few minutes flip oatcake. 

Repeat for remaining batter.

Nutrition: 

Cal 185

20G carbs

13G protein

3G Fat

Crunchtastic Chicken Lettuce Cups 

Serves 2 

Ingredients:
1⁄2 pound boneless, skinless chicken tenders
1 clove garlic, minced
1 tablespoon natural peanut butter
2 tablespoons unsweetened coconut milk
Pinch cayenne
1 packet sugar substitute
1 tablespoon Greek yogurt
1⁄2 red apple, chopped
2 celery stalks, chopped
1⁄2 green onion, chopped
6 leaves iceberg lettuce

Directions:
1. Heat the garlic in a skillet coated with cooking spray for 1 minute.
2. Add the chicken. Sautée the chicken for 2 minutes.
3. Add in the peanut butter, milk, cayenne and sugar substitute and cook until no longer pink.
4. Set aside to cool. Stir in the yogurt, apple, celery, and green onion.
5. Spoon into lettuce leaves. Sprinkle with chopped peanuts.

Nutrition:
Calories: 236
Protein: 30 g
Carbs: 8 g
Fat: 9 g
Fiber: 3 g

Source: blogilates

The Miracle 10 Calorie Salad Dressing 

Ingredients:
1 tbsp of sugar free raspberry/strawberry/blueberry/blackberry jam
2 tbsp of apple cider vinegar
Water to taste (optional)

Directions:
Mix the jam and vinegar together, place in the microwave for 20 seconds, taste.
If too intense add water.

Notes:
This is enough for just one serving
Make fresh each time
Do not refrigerate as it will turn into Jello
If it does, just quickly heat again and leave at room temp

Source: blogilates

Creamy Cilantro Avocado Salad Dressing

Ingredients:
1/2 ripe avocado
3/4 cup packed fresh cilantro
1/2 cup nonfat plain yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt

Directions:
Place all ingredients in a food processor and once all mushed up

Keep in your fridge for up to 3 days!

Nutrition (per tablespoon): 

16 calories

1 g fat 

2 g carbohydrates

1 g protein

1 g fiber

80 mg sodium

61 mg potassium.

Source: blogilates

Lime Butter Salmon with Cilantro Lime Cauliflower Rice

Ingredients for Fish:
2 tablespoons unsalted light butter
2 small limes, + 1 small lime for serving
Kosher salt and black pepper
2 salmon filets

Ingredients for Rice:
1 small head cauliflower, chopped
1 handful cilantro, chopped
1/2 small lime
Kosher salt and black pepper

Directions:
1. Add the butter and the juice of two small limes to a small saucepan. Heat over low heat until melted.
2. Add the cauliflower to a pot, and steam until just cooked, approximately 5 minutes. Drain and keep warm in the covered pan.
3. Heat a non-stick saute pan over medium heat. Season both sides of each salmon filet with salt and pepper. Gently pour some of the lime butter over each side of the salmon, patting with your fingers, and then place the salmon in the pan. Cook for approximately 4-5 minutes per side, until the fish is cooked through and crispy on the edges.
3. While the salmon is cooking, use your ricing attachment on your food processor to grate the cauliflower. Add the cilantro, the juice of 1/2 lime, and some salt and pepper to the rice. Stir to combine.
4. Serve the cauliflower rice topped with the salmon. Drizzle a bit of any remaining lime butter over the salmon. Serve each plate with 1/2 lime to squeeze over the entire meal, if desired. The extra lime juice is highly recommended, because it really takes the lime flavor in this meal over the top!

Note: If you don’t have a food processor, use a grater or chop with a knife! To cut even more calories, just steam or bake your salmon and don’t use any butter.

Read more at http://www.blogilates.com/blog/2011/03/15/cauliflower-rice/#dhd6EhhfrR3dAziK.99

Chicken Waffles

Ingredients for waffle:
200 g grated raw Sweet Potato
3 Egg Whites
1/4 cup Green Onions
1 tsp Cumin
1 tsp Onion
1 tsp Garlic Powder
Pinch of Sea Salt and Pepper

Ingredients for Chicken:
4 oz Chicken Breast
Seasoning: Garlic, Cumin, Paprika, Sea Salt, and Pepper to taste
Toppings
1 tbsp Greek Yogurt (instead of mayonnaise)
1/4 cup Spinach
3 Roma Tomato slices

Directions:
-Grate a raw sweet potato into a bowl.
-Add three egg whites and seasonings to the bowl. Mix with a fork.
-Set your waffle iron on medium-high heat and spray with coconut oil to prevent the waffle from sticking.
-Pour the batter onto the waffle iron. Spread evenly.
-Cook for five minutes or until your waffle iron indicates the waffle is cooked.
-While the waffle is cooking, season chicken breast and cook in a skillet.
-Build your sandwich wrap.
-Eat!

Nutrients:
Calories 375
Total Fat2g
Total Carbs41g
Protein 45g

  

Oatmeal Chicken Strips

18 oz chicken breast
1/2 cup oats
2 tsp garlic powder
2 tsp paprika
2 tsp ground cumin
1 tsp pepper
 Olive oil cooking spray

Preheat oven to 350 degrees. Cover bottom of baking sheet with alumni foil. Cut chicken breasts into strips. Place oatmeal, spices, and chicken into plastic bag. Close bag and shake to cover chicken with oat mixture. Bake for 30 minutes. Remove from oven and spray with olive oil soaking spray. Return to oven 5 minutes or until crispy.

Nutrients:
CALORIES 215
CARBS 9G
Protein 39G
FAT 7G
Makes 2 servings!!!

Spicy Scrambled Eggs

2 large whole eggs and 4 eggs whites
1/4 of an onion, finely chopped
1 whole red chilli (or chilli to taste), finely chopped
1 clove garlic, finely chopped
50g cottage cheese
Pinch of mixed herbs
2 slices of whole brown breadCooking Instructions:
Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to coat the pan. In a small mixing bowl add 2 whole eggs and 4 egg whites. Whisk until the egg yolks and whites mix. Add 1/4 of onion, 1 clove of garlic and 1 whole red chili - all finely chopped. Now add 50g of cottage cheese and a pinch of mixed herbs. Whisk this mix fully.

With the frying pan at moderate heat, add the contents of the mixing bowl. Put your toast in the toaster now. Gently stir the contents to scramble the eggs. Once eggs are scrambled add them to toast on a large plate.
Nutritional Info:
(adjust to fit your macros)
Calories: 507
Protein: 50g
Carbs: 34g
Fat: 19g

High Protein Zucchini Lasagna

Ingredients for up to 6 servings:

1 lb extra lean ground turkey
1.5 cup low sodium basil marinara sauce (I used Trader Joe brand)
1 zucchini
1 cup low fat cottage cheese
1 egg white
3/4 cup reduced fat mozzarella (optional)
Seasonings for meat: garlic powder, onion powder, cumin. Seasoning may not be needed if you purchase a “seasoned” marinara sauce.
Approximate macros for 1 of 3 servings (using about 5oz lean turkey):

Nutrition:
387 calories
55g protein
16g carbs
12g fat

***Adjust the proteins to fit your individual macros......so protein is a bit high for most, so add less cottage cheese or mozzarella

Chocolate Protein Bars

 From Jamie Eason Bodybuilding.com

1 cup oat flour
2 scoops vanilla whey protein
½ tsp baking soda
¼ tsp salt
3 Tbsp baking cocoa
4 egg whites (3 eggs if liquid egg whites)
½ c splenda
8 oz berry flavored baby food
4 oz water

Preheat oven to 350 degrees

Use two bowls

Mix dry ingredients (not sweetener)

In second bowl, mix wet ingredients (add sweetener) – mix until frothy

Add baby food to wet mix (replaced oil and butter) – add one container (1/2 cup) of water (no hot water)

Add wet to dry and mix

Spray 8 x 8 glass dish with pam

Bake for 20-30 minutes

Test with toothpick

Let cool completely before cutting


Servings: 16
Serving size is 2 pieces

Nutrition:

96 calories

1.4 g fat

12 g carbs

10 g protein

Italian Kale and Beef Salad

Ingredients
1lb filet mignon
1lb kale
1/2c olive oil mayo
1/4c water
1-1/2tsp red wine vinegar
1 tsp garlic, crushed or minced
Juice of lemon
1 tsp anchovy paste
Pinch white pepper
2 pinches black pepper
Pinch of sea salt
4 tbsp Romano cheese- optional

Directions:
Grill filet
Discard Karl leaves that are not tender

I'm a blender or food processor, add mayo, water, and vinegar. Slowly blend in garlic, lemon juice and anchovy paste, salt and pepper until dressing appears thick

Spoon dressing on kale and mix

Place kale in serving dish and add 1/4 in filet strips on top!
Per serving-makes 4 servings

Nutrition:
Calories 382
Fat 22 grams
Carbs 12.5
Fiber 2 grams
Protein 30 grams

Cauliflower Pizza Bites

Ingredients:
1 small head of cauliflower
1 and 1/4 cups of low fat mozzarella cheese
1/4 tsp dried oregano
1/4 tsp dried garlic powder
1/4 tsp dried basil
1/4 tsp salt
1 egg
Small handful of fresh basil leaves sliced thinly


Directions:
1. Shred the cauliflower in your food processor until it looks like rice – I call this “ricing”.

2. Place the rice in a bowl and microwave it for 5 minutes.
3. Squeeze all of the excess water out by placing the rice on a cheesecloth or thin piece of linen and pressing the liquid out. If you skip this, it’s not the end of the world.
4. Then mix in your dried ingredients, egg, cheese, and basil leaves. Be careful! It’s hot. Don’t do what I did in my first Cheap Clean Eats video. You can watch that disaster here. (No, seriously, watch it!)
5. Form your “dough” into little nugget sized pieces on a tray that’s been sprayed with EVOO, PAM, or coconut oil.
6. Bake at 425F for 15 min. (I actually left mine in a little longer to make sure they get a bit crunchy.)
That’s it! It makes a few dozen nuggets and tastes great served with a side of marinara! The fresh basil gives it such a fantastic Italian feel. The recipe makes 6 servings (6 nuggets = 1 serving) and each serving is under 100 cals with over 10g of protein. How awesome is that?
Nutrition:
Cal 98
Fat 5.8 grams
Carb 2.4 grams
Protein 10 grams

Cottage Cheese Ice Cream

by Lean Body Lifestyle

1 cup low fat cottage cheese in blender
½ scoop choc whey protein
1 Tbsp stevia
1 Tbsp natrual peanut butter
1 Tbsp of unsweetened backing cocoa
¼ cup unsweetened almond milk (milk or water)

Blend
Put in bowl (should be thick)

Cover with foil

Freeze for 1 – 1.5 hours

Chocolate Oat Protein Cake

1/2 cup (40 g) oats
1 scoop (25 g) chocolate whey protein
1/2 cup (120 ml) egg whites
1/4 cup (60 ml) unsweetened almond milk
1 tsp baking powder
Pinch salt
1 tsp cinnamon
2 tsp stevia

Microwave all ingredients in bowl or cup for 45 seconds and stir.

Remove from microwave and stir again, especially around edges.

If necessary, continue to microwave in 30-second intervals until fully cooked

Makes 1 serving

Nutrition:
Cal 340
Protein 37
Carbs 31
Fat 5
Adjust amounts to fit your macros (i.e...if carbs are to high, lower the amount of oatmeal)

Egg White and Chicken Muffins

2 c egg whites
3/4 c unsweetened almond milk
8 oz chicken breast, cooked and shredded
1/4 c low fat cheese
1 tsp hot sauce
2 tsp southwestern seasoning( Mrs. Dash)
Pinch pepper

Preheat oven to 375. Place egg whites, almond milk, and seasonings in bowl. Stir and set aside. Spray non stick booking spray on muffin pan. Place chicken at bottom of each muffin hole. Add seasoning and hot sauce. Bake 30 min

Makes 6 servings

Nutrition:
95 calories
1g carb
18g protein
2g fat

Oatmeal Chicken Strips

18oz chicken breast
1/2 oats
2 tsp garlic powder
2 tsp paprika
2 tsp ground cumin
1 tsp pepper
Olive oil cooking spray

Preheat oven to 350 degrees. Cover bottom of baking sheet with alumni foil. Cut chicken breasts into strips. Place oatmeal, spices, and chicken into plastic bag. Close bag and shake to cover chicken with oat mixture. Bake for 30 minutes. Remove from oven and spray with olive oil soaking spray. Return to oven 5 minutes or until crispy!

Nutrition:
Calories 215
Carbs 9g
Protein 39g
Fat 7g

Makes 2 servings

Broccoli and Cauliflower Burger Topping

Steam broccoli and cauliflower
Place veggies in food processor
Add 1 Tablespoon lime juice, pinch of salt, minced garlic, crushed cilantro (in tube), and optional Mrs. Dash fiesta lime seasoning, and blend.
Put mixture on top of your turkey burger for a yummy and delicious lunch..Don't forget your carb ( steam some brown rice too).

Cinnamon French Toast

(Adjust to fit macros, so you may need to add more egg whites, or also have some cottage cheese to fit protein requirements)

1/2 C egg whites
2 slices whole wheat bread
2 tsp stevia
1 tsp cinnamon
Pinch vanilla whey protein powered (opt)

Pour Egg whites into flat container. Dip bread slices into egg whites, fully coating each side. Spray non-stick cooking spray on stovetop pan using medium heat. Place bread onto pan and cook until golden brown on each side. Sprinkle cinnamon , stevia and vanilla whey protein powder onto each slice.

Nutrition:
Calories 110
Carbs 15g
Protein 11g
Fat 1g

Cauliflower Breadsticks

2 C Cauliflower rice
1 C fat free Mozz Cheese
1 egg
2 egg whites
1 tsp pepper
1 tsp oregano
1 tsp basil
1 tsp garlic
Pinch pepper

Preheat oven to 350 degrees. Place all ingredients into bowl and stir. cover pan with aluminum foil and spray with non stick cooking spray. Place dough on foil and bake for 30min. Cover a second baking pan with foil, and flip dough from first to 2nd pan to cook other side. Increase oven temp to 450 degrees and bake 10 min. Cut dough into breadstick pieces. Return to oven additional 10 min.

Nutrition:
Cal 185
Carbs 8 grams
Protein 25 grams
Fat 3 grams

***this would count as your protein and veggies only.

Chocolate Covered Protein Strawberries

1 Lb Strawberries
2 Scoops (60 G) Choc Whey Protein
1 Tbsp (10g) Unsweetened Baking Cocoa
1 Tsp Stevia
1 Tbsp Water

Place protein powered, cocoa, and stevia into bowl and stir. Add water until thick consistency is reached. dip strawberries in to chic protein sauce and place onto wax paper. freeze for 30 min.

Makes 3 servings

Nutrition:
Cal 130
Carbs 15G
Protein 17G
Fat 1 G

Frozen Greek Yogurt Bars

(make according to your own macros)


- 300g of FAGE yogurt
- Fruit - any type and amount of chopped fruit is fine...
-chopped raw nuts, peanut butter, oats, etc.

Directions:

In a large bowl, mix together the Greek yogurt, and the ingredients you've chosen such as fruit, nuts, and oats. Line a 9-inch x 9-inch pan with aluminum foil or wax paper.

Pour the Greek yogurt mixture into the pan and spread mixture to all edges of the pan. Cover the pan with plastic wrap and freeze yogurt mixture overnight.

Slice according to how big or small you want the bars. Place bars in a plastic gallon freezer bag or place each bar in its own individual snack bag.

Protein Waffles

Egg whites
Oats
Splash of water
Sprinkle of cinnamon and stevia to sweeten

Mix all together, and spray a waffle maker with PAM spray and pour enough in so it doesn't spill over top. Cut up your fruit and place on top, and use your peanut Butter for your fat. The amounts will depend on your macros for your meal 1. So if that is 3 servings of oatmeal, that would be 3/4C, and if your Lean protein is 3 servings, that would be 6 egg whites. ENJOY. You can also make in a skillet

Protein Powder Peanut Butter Sandwich

From Amy Curlsand Whey

Start with protein powder (divide serving in half) – use Tupperware and put half of serving into each square

Add water until pasty – mix it up

It is going to be thin (spread over entire bottom)

Cook at 60% power for 1:10 – flip it over and pop it out

Post workout – use powdered peanut butter

Other times – use regular peanut butter

Add 1/2 banana and slice into pieces

Spread peanut butter around on one side and slice banana on other side (or other fruit – strawberries)

Easy Homemade Protein Bars

160 Grams Oats
120 Grams Chocolate Protein Powder
1/2 C Almond milk
5 TBLS Peanut Butter

Mix all ingredients together, and spray a cooking pan with non stick cooking spray. Press mixture into pan, and freeze for 30 min. Cut bars according to your macros, probably in fifths. You can have this for meal 1, 3, or 5 just make sure you get in your fruit and veggie to according to your meal plan. These are WAY better then store bought protein bars.

Clean French Toast

1.5 scoops of cake batter protein powder
4 egg whites
2 whole eggs
Cinnamon
Stevia
Vanilla

Mix all ingredients together.

Dip Ezekiel bread in it and cook in pan.

Optional:

Top with 1 Tbsp almond and sugar free syrup.


Macros per piece with topping:
146.25 calories
2g fat
16.25g carbs
13g protein

Cauliflower Pizza Crust

From Lucky Penny Blog

1 small head or 2/3 large head of cauliflower
¼ cups Parmesan Cheese
¼ cups Monterey Jack Cheese
¼ teaspoons Sea Salt
½ teaspoons Dried Basil
½ teaspoons Dried Oregano
½ teaspoons Garlic Powder
1 Egg

Instructions:

Wash and thoroughly dry the cauliflower.

Cut off the florets. You don’t need the stem.

Pulse in the food processor until you get cauliflower “snow”. You should end up with 2 to 3 cups.

Cover the cauliflower and microwave for about 4 or 5 minutes.

Dump the cauliflower out onto a paper towel and clean tea towel and let it cool off.

Preheat the oven to 450ºF. Place your cookie sheet in the oven to heat it up.

Wrap up the cauliflower in the dish cloth and paper towel and wring out as much excess water as you can.

Combine the Parmesan cheese, Monterey Jack cheese, sea salt, dried basil, dried oregano, garlic powder, and cauliflower in a medium bowl.

Mix it together with a spoon to combine the ingredients. Then add the egg and use your hands to form it into a dough ball.

Pat it down gently onto a piece of parchment paper with oil spread (or sprayed) onto it.

Use your hands to form it into a pizza crust, about 1/4″ thick.

Optional: Slide the parchment paper onto the heated up cookie sheet and bake the crust without any toppings for about 8 to 11 minutes until it is golden brown.

Remove from the oven and add your toppings. (I highly recommend spreading on a bit of olive oil and topping it with feta cheese, mozzarella cheese, kalamata olives, red onion, cherry tomatoes and parsley.)

Bake it for another 5 to 7 minutes with your toppings on it.

Note: If you are only going to bake it once, leave it in for about 15 to 17 minutes.

Chicken Muffins

SO easy to take and eat on-the-go and honestly delicious warm or cold.
~ Coach Steph

2 lbs. ground chicken
3 egg whites
1 cup quick cooking oats
½ tsp ground cumin
½ tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper
1 tsp salt
2 tbsp garic powder
1 diced onion
1 cup diced asparagus

Directions:

Pre heat oven to 375 and spray muffin pan with cooking spray. Mix all the ingredients in one large bowl until well combined. Roll the mixture into balls and place each one in the muffin pan.

Bake for 35-40 minutes or until cooked through.

Tuna and Beans Croquettes

Makes 6 Servings

Ingredients
• 1 can (14 oz.) White Beans, rinsed and drained
• 1 egg
• 3 cans (6 oz.) Tuna, drained and flaked
• ½ Cup Breadcrumbs
• 1/3 Cup Green Onion, chopped
• 2 Tbsp. Coconut Oil

Directions:

In a food processor, purée the beans and egg until smooth.

Transfer to a bowl and add the tuna, breadcrumbs and the green onion.

Stir to combine.

Shape the tuna mixture into 6 patties.

In a large nonstick skillet over medium-high heat, brown the patties in the oil for about 3-5 minutes per side.

Nutritional Facts:
Calories: 270
Protein: 29g
Carbs: 22.5 g
Fat 6g

Sweet Potato Caramel: Weirdly Amazing

Recipe by Brad Leone

Makes about 1/4 cup

Ingredients:
3 pounds sweet potatoes, peeled and cut into quarters
1 cup water

Directions:

Preheat heat oven to 425 degrees. Place chopped potatoes and ½ cup of water into a 9-by-13-inch baking dish, covered with foil. Bake for 1 hour covered and 15 minutes uncovered. Remove dish from oven and add remaining half cup of water to loosen up any bits in the baking dish.

Place all the solids and liquids into a strainer lined with cheesecloth. Let drain into a saucepan and cool for 30 minutes. Once cool enough to handle, squeeze as much liquid out from the potatoes in cheesecloth as possible. You should end up with a cup and a half of liquid.

In a saucepan, bring the sweet-potato liquid to a boil, then reduce heat for a steady simmer. Allow the liquid to reduce for 15–20 minutes until it starts to thicken and starts to form a caramel; stir often in the final minutes. Pour into a jar and in store the refrigerator for up to 2 weeks.

Can be served with roast meats or as a sauce over ice cream or brownies. Oh, and don’t forget to eat the leftover sweet potato mash!

 

Oatmeal Protein Bars

Creates 8 Bars

Ingredients:

300 grams oats
120 grams Whey protein powder
4 Tbsp peanut butter
125 ml skim milk
2 egg whites
250 ml applesauce
2 tsp baking powder

Directions:

Preheat oven to 350 degrees F

Combine all ingredients and blend well

Pour into a greased 9 X 13 and bake for 15 minutes

 

Ham, Cheese, and Mushroom Omelet

Ingredients:

1 egg
5 egg whites
100 grams turkey ham
25 grams Kraft fat-free cheddar
2 mushrooms, sliced

Directions:

Beat eggs together and add cheese and ham.

Spray a skillet with Pam and pour mixture into heated pan

Cook until the bottom lifts from the pan and then put under a hot broiler until the top is cooked

Nutrition:
Calories: 305
Carbs: 4.2
Fat: 10
Protein: 48

Asparagus & Pumpkin Tart

Base:
400g of roasted pumpkin
100g of coconut flour
1 whole egg
2 tsp of guar gum

Filling:
1 whole egg
1/2 cup egg whites
2 bunches of asparagus, trimmed
3 large field mushrooms, peeled and roughly chopped
Salt & pepper to taste

Directions:

Preheat the oven to 350

Combine all base ingredients in a large bowl and mix into a firm dough.

Press the dough into the base of a lightly greased, non stick frying pan evenly using the back of a spoon, smoothing the dough up the sides of the pan.

Cook until the base rises from the pan. This should take around 5 minutes. Take the pan from the stove and place into the hot oven for a further 10 minutes.

Remove the pan from the oven and leave to cool slightly. Place the asparagus on the base and top with the mushrooms before whisking the egg whites and whole egg together and pouring on top.
Sprinkle with salt and pepper and return to the oven to cook through for a further 15 minutes.

Makes 6 serves.

Nutrition:
Calories: 159
Fat: 3.7g
Protein: 10.5g
Carbs: 19.1g (9.1g Net)
Fiber: 10g

 

Lunch- Broccoli Slaw with Chicken and Pesto

Ingredients:
1 ½ cups of broccoli slaw (bought pre-cut)
5 oz (about a palm’s worth) of grilled chicken
1 avocado, diced
A handful of superseed mix (it’s a mix of chia, sunflower, pumpkin, hemp and flax)
1 scallion, diced

Cilantro Pesto:

A large bunch of cilantro, juice of one lime, 1-2 cloves of garlic, a dash of red wine vinegar, sea salt, cracked pepper, olive oil. Place all ingredients into the blender, except for the oil, and as the mixture is pureeing, slowly add the oil from the top until the pesto is the consistency you prefer.

Breakfast- Cinnamon Cottage Cheese

1 cup cottage cheese
1 banana, sliced
2 tbsp. natural peanut butter or almond butter (unsalted & unsweetened)
2 tbsp. local honey
1 tbsp cinnamon (adjust to your taste level. I LOVE cinnamon so I tend to add a little more).

 

Lime Cilantro Sweet Potatoes

Compliments of Christie Heptig

Ingredients:

2 lb sweet potatoes, peeled and cut into 3/4-inch pieces
3 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon cayenne
1/2 teaspoon finely grated fresh lime zest
1 tablespoon fresh lime juice
1/4 cup chopped fresh cilantro

Directions:

Put oven rack in lower third of oven and preheat oven to 425°F.

Toss sweet potatoes with 2 tablespoons oil and 1/4 teaspoon salt in a shallow baking pan. Arrange potatoes in 1 layer and roast, stirring halfway through roasting, until tender, about 25 minutes total. Stir together cayenne, zest, and remaining 1/2 teaspoon salt in a small bowl. Whisk together lime juice and remaining tablespoon oil in a medium bowl, then add potatoes. Sprinkle with cayenne mixture and cilantro, stirring gently to combine.