Recipes

Chicken & Quinoa Dinner

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take-out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.Servings: 2

Here’s what you need…

  • 1 cups cooked quinoa
  • 1 tsp olive oil
  • 1/2 onion, chopped
  • 1 clove garlic, minced
  • 1/2 red bell pepper, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1 ear of corn, kernels cut from cob
  • Handful of asparagus stalks, cut into 1 inch pieces
  • 2 cups baked chicken breast, cut into small cubes
  • 1 can of organic black beans, drained and rinsed
  • splash of lemon juice
  • splash of lime juice
  • dash of salt and pepper
  • splash of soy sauce
  • 1/4 cup fresh parsley, finely chopped
  1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
  2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Easy Turkey Meatloaf

You don’t need to be a chef to whip together this delicious, nutritious meal—it’s quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal. Servings: 2

Here’s what you need…

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 Tablespoon tomato paste
  • 2 omega-3 rich eggs
  • 2.5 pounds organic, ground turkey
  • 1 cup natural ketchup (no sugar or corn syrup)
  1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
  2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
  3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

Gourmet Open-Faced Salmon Sandwich

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Servings: 2

Here’s what you need…

  • 1 sprouted grain bun
  • 2 Tablespoons hummus
  • ½ cup arugula
  • Half of an avocado, peeled, pitted and sliced
  • 6 oz smoked salmon
  • 2 thin slices of onion
  • 4 slices of heirloom tomato
  • Salt and pepper to taste
  1. Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
  2. Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

Fruit Delight

Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.Servings: 2

Here’s what you need…

  • 1 white nectarine, chopped
  • 1 pear, chopped
  • 1 Tablespoon chopped pecans
  • 1 Tablespoon chopped dates
  • Dash of cinnamon
  1. Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein

Easy Spinach Salad

Here’s a high
protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor. Servings: 4

Here’s what you need…

  • 6 cups organic baby spinach
  • 4 hard boiled eggs, chopped
  • 6 pieces bacon, crumbled
  • 1 cup cherry tomatoes, halved
  • 1 teaspoon olive oil
  • Juice from one lime
  • dash of pepper
  1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.
  2. In a small bowl whisk the olive oil, lime juice and pepper.
  3. Pour the dressing over the salad, mix and serve.

Nutritional Analysis: One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein

Chicken & Veggie Stir Fry with Mango

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6

Here’s what you need…

  • 1 pound organic, boneless, skinless chicken breast
  • 2 Tablespoons Olive oil
  • 1 clove garlic, minced
  • 1 yellow onion, chopped
  • 2 heads broccoli, chopped
  • 2 carrots, cut in half and then into 2 inch segments
  • 2 heads baby bok choy, chopped
  • 1 zucchini, chopped
  • 1 teaspoon fresh ginger, minced
  • 3/4 cup chicken broth (divided)
  • 2 Tablespoons arrowroot starch
  • 2 Tablespoons toasted sesame seed oil
  • 1 Tablespoons ume plum vinegar
  • 1 Tablespoon coconut aminos
  • 1 ripe, organic mango, peeled, pitted and chopped
  1. Rinse the chicken and cut into 1 inch cubes.
  2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
  3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens. Servings: 4

Here’s what you need…

For the salad:

  • ½ cup plain Greek yogurt
  • 1 lime, juiced
  • 3 garlic cloves, minced
  • 1 ½ teaspoons ground coriander
  • 1 ½ teaspoons ground cumin
  • 4 (3oz) wild caught salmon fillets
  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
  3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
  4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Clean Burrito

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1

Here’s what you need…

  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • 1/3 cup cooked brown rice
  • ¼ cup cooked black beans
  • ½ cup cooked chicken, chopped
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • ¼ cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

Healthy “Fried” Chicken

By baking the chicken and using low-carb flours, this recipe has half of the calories and 80% less fat than traditional fried chicken. Serve with a side of vegetables and a salad.

Servings: 6

Here’s what you need:

  • 2 eggs
  • 2 Tablespoons fruit-only apricot preserves
  • 2 Tablespoons Dijon mustard
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ cup almond flour
  • ½ cup almond meal
  • ½ cup coconut flour
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme
  • ½ teaspoon sweet paprika
  • ½ teaspoon salt
  • 2 lbs boneless, skinless organic chicken tenders
  1. Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.
  2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.
  3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.
  4. Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.
  5. Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.
  6. Serve with a side of sugar-free BBQ sauce or organic honey mustard.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.

Tasty Tuna Lettuce Wraps

Trade in your tortillas, buns and sliced bread for a few heads of Romaine lettuce. These tuna wraps are an ultra-healthy meal that is high in protein and low in fat.

Servings: 2

Here’s what you need:

  • 1 can albacore chunk tuna, packed in water
  • 2 Tablespoons finely chopped white onion
  • ½ red bell pepper, finely chopped
  • ½ yellow bell pepper, finely chopped
  • ½ apple, finely chopped
  • 2 Tablespoons nonfat mayonnaise
  • 1 Tablespoon nonfat ranch salad dressing
  • 1 teaspoon dried dill
  • 4 large lettuce leaves, washed
  • Pepper to taste
  1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
  2. Add the mayonnaise mixture to the tuna and mix until well combined.
  3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

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