Wednesday, October 1, 2014

A Few Healthy Recipes to Give You Meal Ideas for the Week!

When it comes to eating right, sometimes trying to think of WHAT to eat can be the most difficult part.  That's where I come in :) I'm a fitness coach and I run health and fitness challenge groups each month on Facebook that helps motivate you through a fitness program. I add tons of tools that make it impossible for you to fail such as daily meal plans, recipes, snack ideas, tracking sheets, nutrition tips and tons more.  Below I added a few of the recipes I suggest on my healthy eating challenge groups and my Drop a Dress Size group!  Hope you enjoy them and, if you're interested in taking part in one of my groups, feel free to message me at or find me on Facebook and contact me there!  

Breakfast Recipe Examples
Mediterranean Egg White Omelet
Ingredients include 3 egg whites, 1 oz low fat or fat free feta cheese and 1 cup of spinach. Make an omelet with the ingredients above, and add a half of a whole grain English muffin on the side.

Strawberries ‘n Cream of Wheat
Add sliced frozen strawberries to a bowl of Cream of Wheat made with skim milk or soy milk.

English Breakfast Sandwich
Toast a whole grain English muffin and add 2 slices of turkey bacon, 1 scrambled egg, 1 thin slice of avocado and 2 slices of tomato.  Add 1 cup of fruit on the side.

Lunch Recipe Examples
Turkey and Avocado Sandwich
Begin with a six inch whole wheat pita.  Fill it with 3 ounces of turkey breast, 2 slices of avocado, 2 slices of tomato and mustard.  If you are opting for the higher 450 calorie recipe, you would add 4 ounces of turkey, 3 slices of avocado and 2 tablespoons of hummus as well. 

Asian Shrimp Salad
Toss 4 ounces of boiled shrimp, 1 cup of shredded green cabbage, 1 cup of shredded purple cabbage, ¼ cup of shelled edamame and ¼ of shredded carrots in a bowl.  Toss with 2 tablespoons of reduced sodium soy sauce, 1 tablespoon of sesame oil and salt and pepper to your liking.  If you are opting for the higher calorie count recipe, you would use 5 ounces of shrimp instead of four and increase the edamame and carrots to ½ cup instead of ¼.

Dinner Recipe Examples
Herbed Tilapia
Place 5 ounces of tilapia on a broiler pan.  Top with 1 teaspoon of olive oil, 1 teaspoon of lemon juice, 1 teaspoon of rosemary, 1 teaspoon of thyme and 2 tablespoons of whole wheat breadcrumbs.  Bake at 375 degrees for 15-20 minutes and serve with ½ cup of cooked quinoa and 1 cup of steamed spinach or steamed vegetables

Pasta Primavera
After cooking ¾ cup of whole wheat rotini pasta, toss with 1/3 cup shelled edamame, ¼ cup corn kernels, 5 cherry tomatoes cut in half, ¼ cup sliced mushrooms and ½ tablespoon of olive oil.  Season with salt and pepper to taste.  Serve alongside a spinach, cucumber and hearts of palm salad.  The increased calorie recipe includes 1 cup of pasta, ½ cup of shelled edamame and 1/3 cup of corn kernels.

Snack Recipe Examples
Cottage cheese & Almonds
½ cup of 1% cottage cheese with 1 tablespoon of slivered almonds on top

English Muffin Mini Sandwich
1/2 toasted whole wheat English muffin with 1 slice of tomato and ½ slice of reduced fat Swiss cheese on top.

Shakeology Shake Recipes
In addition to recipes for standard meals, I also added some Shakeology because they are my favorite healthy dessert!  They're also a great way to get all of your necessary nutrients in.  Below are a few examples of the many Shakeology shake recipes you can make.

Peanut Butter Choco-Nana Smoothie
Add 1 scoop of Chocolate or Chocolate Vegan Shakeology, 1 tablespoon of almond or peanut butter, ¾ almond milk and ice to your liking to a blender.  Blend to your desired thickness and enjoy.

Mix 1 scoop of Greenberry Shakeology, ¾ cup of organic lemonade, ¼ cup of organic rice milk, ½ a banana and ice to your liking in a blender. 

In addition to the above and other shake recipes available on Beachbody’s website, you can also mix up your shake recipes with a squeeze of lemon, a tablespoon of natural nut butter, a touch of cinnamon or a tablespoon of non-fat yogurt.  Each of these ingredients will add taste to your Shakeology shake and reduce the monotony of having the same shake each day.

No comments:

Post a Comment