Most-Requested Healthy Recipes

Eating healthy doesn’t have to be hard. It doesn’t have to be a guessing game anymore. I will be listing my daily eating habits here for you to get more ideas on how to eat healthy. I will list things I find yummy and I think you will too. Of course you can have pizza, ice cream, cake, cookies, and Starbucks but do you have to have it everyday? No, you don’t have to have it everyday but you can have a little when you do have it and enjoy it knowing you will taste it again and it isn’t a forbidden fruit. Forbidden foods only make it so you crave them more.

DAY 1:

BREAKFAST

Banana Nut Oatmeal

1 banana, 1/3 cup oats, 1/3 cup almond milk, 1 Tablespoon walnuts, 1 Tablespoon wheat germ, 1/2 teaspoon cinnamon, 1 teaspoon honey, and dash of salt if you wish.

 

SNACK

2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)

 

LUNCH

Creamy Peanut Butter Shake

4 ice cubes

1 cup of almond milk

1/2 frozen banana

1 scoop of protein powder- vanilla is usually used but you can add chocolate for a different taste

2 Tablespoons of peanut butter

1 scoop Amazing Grass Chocolate Drink Powder

Crush the ice until substance is smoothie-like, then add the other ingredients and blend.This is a suitable breakfast or lunch replacement.

These are the exact brands I use.

 

SNACK

1/4 cup hummus, 3 carrot sticks (80 calories)

 

DINNER

Chicken Salad

Ingredients

1/3 cup red-wine vinegar

2 tablespoons extra-virgin olive oil

1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried

1 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

3 cups chopped romaine lettuce

1 cups chopped cooked chicken

1 small tomatoes, chopped

1 medium cucumber, peeled, seeded and chopped

1/2 cup crumbled feta cheese

Preparation

Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Use half on you salad now and half on another salad. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

 

DAY 2:

BREAKFAST

Berry Smooth Smoothie

This is a  meal in a glass smoothie. I love the burst of flavor from the berries and oranges juice. Packed with carbohydrate and powerful antioxidants . Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

1 1/4 cups fresh or frozen berries

3/4 cup coconut yogurt or low-fat plain yogurt

1/2 cup orange juice

1 scoop protein powder

1 tablespoon toasted wheat germ

1 tablespoon honey (optional)

1/2 teaspoon vanilla extract (optional)

SNACK

Trail Mix Delight

Ingredients

1/2 ounce whole shelled (unpeeled) almonds

1/4 ounce unsalted dry-roasted peanuts

1/4 ounce dried cranberries

1 tablespoon raisins

1 1/2 teaspoons chocolate chips

Preparation

Combine almonds, peanuts, cranberries, raisins and chocolate chips in a small bowl.

This makes two servings so I eat one now and one after lunch.

LUNCH

Tuna Melt

Ingredients

1/2 cans solid white tuna packed in water, drained

1 tablespoon safflower mayonnaise, plus more for spreading

freshly ground black pepper to taste (optional)

herbamare to taste or salt (optional)

2 slices flaxseed bread

Directions

Preheat the broiler and position the oven rack about 6 inches from the broiler.

Combine the tuna, mayonnaise, pepper, and herbamare salt in a medium bowl. Stir until well mixed.

Arrange the bread slices on a work surface. Lightly spread each slice of bread with additional mayonnaise and add mixed tuna to bread as well as cheese.

Place sandwiches on a sheet tray and place under broiler. Cook until cheese is golden and bubbly, about 5 minutes.

Notes:

Herbamare I have used for years and it’s my all time favorite for a salt substitute. LOVE IT!!! I put it on everything and it’s awesome. Veggie Cheese melts just like real cheese and I really enjoy eating it. I also like safflower mayonnaise and listed below are all the products I use and like. Coconut milk, ice cream,  yogurt… they are the BEST! The flaxseed bread is the one I love because two slices equal 1 serving when all other bread it’s one slice and that is one serving… how do you make a sandwich like that?

SNACK

Trail Mix Delight

Recipe above.

DINNER

Pesto Pizza

Ingredients

1 pound prepared pizza dough, preferably whole-wheat (I get mine at Whole Foods)

Pinch of herbamare or salt

Freshly ground pepper to taste

1/2 cup prepared pesto (I will give you my recipe at some point)

1 cup shredded part-skim mozzarella cheese

Preparation

Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.Season with salt and pepper. Spread pesto evenly over the crust, top with the pesto mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

SNACK:

A mixture of fresh fruits 1 cup

THINGS I LOVE FROM MY RECIPES:

 

www.galaxyfoods.com

 

DAY 3:

BREAKFAST

Breakfast Muffins

Only eat one muffin and have a glass of almond milk. :)

Ingredients

1 cup All Purpose Baking Flour

1 ¼ cups oatmeal ( whole grain)

2 ½ teaspoons baking powder

½ teaspoon sea salt

1 teaspoon cinnamon

½ teaspoon nutmeg

1 teaspoon ginger ( fresh or powdered)

2 cups bananas, ripe & mashed ( about 4 medium)

2⁄3; cup applesauce

1⁄3; cup carrots, shredded

1 large eggs

2 tablespoons safflower oil

Directions

Preheat oven to 375.

Combine first 7 ingredients in a large mixing bowl. Stir until well blended.

In a separate smaller bowl combine all other ingredients (bananas – butter), stir until well blended.

Add banana mixture to the flour mixture along with the raisins, if you desire.

Fill muffin cups 2/3 way full.

Bake at 375 for about 20 minutes, until the muffin springs back when lightly touched.

Makes 16 small muffins, or 8 giant-sized muffins.

SNACK

Berry Yogurt Parfaits

This is a fav! P.S. This makes extra. Just have one bowl full.

Ingredients

1 containers coconut yogurt vanilla flavor

1 cup frozen or fresh black berries or raspberries

1/2 cup granola

Directions

In a small bowl combine yogurt, berries, and granola and top with coconut yogurt.

LUNCH

Berry Boost Protein Shake

Ingredients:

1 scoops Vanilla Protein Powder

1/2 cup raspberries

1/2 strawberries

8 oz ounces almond or coconut milk

1/2 cup ice cubes

Directions

Blend all ingredients together and yummy. :)

SNACK

Muffin from Breakfast

DINNER

Herb Infused Chicken with Tomato & Wine Sauce.

10 servings

Active Time: 45 minutes

Total Time: 3 3/4-6 3/4 hours

Ingredients

4 slices turkey bacon

1 large onion, thinly sliced

4 cloves garlic, minced

1 teaspoon dried thyme

1 teaspoon freshly ground pepper

1 cup dry white wine (see Tip)

1 28-ounce can tomatoes, with juice, coarsely chopped

1 teaspoon Herbamare

10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed

1/4 cup finely chopped fresh parsley

Direction

Cook turkey bacon in a large skillet with a little safflower oil over medium heat until crisp. Transfer to paper towels to drain. Crumble when cool. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, pepper and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.

Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low.

THINGS I LOVE FROM MY RECIPES:

 

 

DAY 4:

BREAKFAST

Peanut Butter Oatmeal Energy Bars

 

Ingredients

Coconut Cooking spray

1/2 cup honey

1/2 cup organic crunchy peanut butter

2 tablespoons maple syrup

1 tablespoon safflower oil

1/4 teaspoon ground cinnamon

1 teaspoon vanilla extract

2 cups rolled oats

2 cups crisp brown rice cereal

1/4 cup toasted wheat germ

1/2 cup chopped roasted peanuts

1/2 cup chopped dried papaya

1/2 cup chopped dried figs

1/2 teaspoon kosher salt (Optional)

Directions

Spray a 9 by 13-inch baking dish with cooking spray and set aside.

In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, safflower oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract.

In a large bowl, combine oats, rice cereal, wheat germ, peanuts, papaya, figs and salt.

Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (will cool faster in the refrigerator). Cut into squares or bars.

SNACK

Honey Glazed Mini Carrots

This makes 4 servings so just have 1/2 cup              

Ingredients

3 cups mini carrots, (1 pound)

1/3 cup water

1 tablespoon honey

2 teaspoons safflower oil

1/4 teaspoon herbamaire, or to taste

1 tablespoon lemon juice

Freshly ground pepper, to taste

1 tablespoons chopped fresh parsley

Preparation

Combine carrots, water, honey, butter and salt in a large skillet. Bring to a simmer over medium-high heat. Cover and cook until tender, 5 to 7 minutes. Uncover and cook, stirring often, until the liquid is a syrupy glaze, 1 to 2 minutes. Stir in lemon juice and pepper. Sprinkle with parsley and serve.

I like to have a few whole wheat crackers with a little cheese as well.

LUNCH

Salad Delish

Ingredients

3 cups mixed, salad

1/2 cup shredded carrots

1 tablespoons green onion, chopped

1 tablespoon dressing

5 cherry tomatoes

2 slices roast turkey breast, cut up (3 ounces)

1 slices reduced-fat Swiss cheese, cut up (2 ounces)

Preparation

Toss greens, carrots, onion and dressing in a large bowl until coated. Arrange tomatoes, turkey and cheese on top of the salad.

SNACK

Honey Glazed Mini Carrots

Recipe above

DINNER

Chicken Breasts with Mushroom Cream Sauce

2 servings

Ingredients

2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed

1/2 teaspoon freshly ground pepper

1/4 teaspoon Herbamare

1 tablespoon safflower oil

1 medium onion, minced

1 cup thinly sliced mushrooms

1/4 cup reduced-sodium chicken broth

2 tablespoons heavy cream

2 tablespoons green onion

Preparation

Season chicken with pepper and herbamare on both sides. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes.

Add onion to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and green onions; return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

DAY 5:

BREAKFAST

Stuffed French Toast

Ingredients

2 slices flaxseed bread

1 egg, slightly beaten

1/2 cup coconut milk

sprinkle of apple pie spice

Nonstick coconut cooking spray

Directions

I use a little honey or agave on my toast.

SNACK

Apple and Peanut Butter

1 medium apple, sliced, with 1 tablespoon peanut butter

LUNCH

Greek Chopped Salad

Ingredients

2 cups romaine lettuce

2 tablespoons crumbled feta cheese

1/2 cup canned garbanzo beans, rinsed and drained

1/2 cup cucumber, sliced

2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

SNACK

Coconut Yogurt

DINNER

Lemon Dijon Chicken

Servings 2

Ingredients

2 skinless, boneless chicken breast halves – cut into 2 inch pieces

1/4 lime, juiced

1/2 lemon, juiced

4 tablespoons Dijon mustard

freshly ground black pepper

Herbemare to taste

Directions

Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes.

Great over brown rice and served with steamed broccoli

DAY 6:

BREAKFAST

Think Thin Protein Bar

SNACK

Avocado & Turkey SandwichIngredients

2 slices of bread

2 tablespoons Dijon mustard

2 slices turkey

1/2 large avocados, peeled and sliced

1 tablespoon safflower mayonnaise

Directions

Spread on both sides of the bread Dijon mustard, safflower mayonnaise and avocado. Layer with the turkey. Wrap the sandwiches with parchment, and tie with a string to secure. Keep chilled.

LUNCH

Banana Split Shake

1/2 frozen banana

2 Scoops Chocolate Whey Powder

10-12 oz water

4-6 ice cubes

Blend together and serve.

SNACK

Think Thin Protein Bar from Above

DINNER

Chicken Cordon Blue

2 servings

Total Time: 35 minutes

Ingredients

2 boneless, skinless chicken breasts (10-12 ounces), trimmed and tenders removed

1/4 teaspoon freshly ground pepper, divided

1/8 teaspoon herbamare

3 tablespoons shredded Swiss cheese

1 tablespoon reduced-fat cream cheese

2 tablespoons coarse dry whole-wheat breadcrumbs (see Tip)

1 1/2 teaspoons chopped fresh parsley

2 teaspoons extra-virgin olive oil, divided

2 tablespoons chopped turkey bacon

Preparation

Preheat oven to 400°F. Sprinkle chicken with 1/8 teaspoon pepper and herbamare. Combine cheese and cream cheese in a bowl. Combine the remaining 1/8 teaspoon pepper with breadcrumbs, parsley and 1 teaspoon oil in another bowl.

Heat the remaining 1 teaspoon oil in a medium, ovenproof skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so the pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.

Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

SNACK

Coconut Yogurt

DAY 7:

BREAKFAST

Banana Almond Toast

Two slices of toast with 1-2 tablespoons almond butter spread on toast. Top with sliced 1/2 banana and a little honey drizzled on top.

SNACK

Orgain Creamy Chocolate Fudge

LUNCH

Fruit Salad

Servings 4

Ingredients

1 red apple, cored and chopped

1 Granny Smith apple, cored and chopped

1 nectarine, pitted and sliced

2 stalks celery, chopped

1/2 cup dried cranberries

1/2 cup chopped walnuts

1 (8 ounce) container coconut yogurt

Directions

In a large bowl, combine red apple, Granny Smith apple, nectarine, celery, dried cranberries, and walnuts. Mix in yogurt. Chill until ready to serve.

SNACK

Handful of baby carrots. Dip in 1 tablespoon low fat ranch dressing

DINNER

Eating out: Salad with Chicken. Make sure dressing is on the side and add proper amount.

DAY 8:

BREAKFAST

Nutty Breakfast Bar

Serves 8

1 tablespoon safflower oil, plus more for pan

1 1/4 cups spelt flakes

1/2 cup dried cherries

1/4 cup sproated or ground flaxseeds

1/4 cup coarsely chopped pecans

2 tablespoons coarsely chopped pistachios

1/2 cup honey

1/4 cup organic creamy peanut butter

1/2 teaspoon pure vanilla extract

Directions

Preheat oven to 325 degrees Brush an 8-by-8-inch baking dish with oil. Line bottom and two sides with parchment paper, leaving a 2-inch overhang on each side. Brush paper with oil. In a bowl, combine spelt, cherries, flaxseeds, pecans, and pistachios; set aside.

In a small saucepan, combine honey, peanut butter, oil, and vanilla. Cook over medium until melted. Add to dry ingredients and stir to combine. Transfer mixture to prepared pan; smooth top. Bake until golden and edges pull away from sides of pan, 20 to 25 minutes. Cool completely in pan. Using paper overhang, lift bars out of pan. On a cutting board, cut into 8 pieces using a serrated knife. Store in an airtight container, separating pieces with wax or parchment paper, for one week.

SNACK

Sambazon Energy Drink

LUNCH

Eat Out: 6 inch Subway Turkey Sandwich with no salt, and no cheese.

SNACK

Nut Mix

Handful Amonds with a handful dried fruit.

DINNER

Coconut Milk and Breakfast Cereal

DAY 9:

BREAKFAST

Strawberry Yogurt Parfaits

This makes extra. Just have one bowl full.

Ingredients

1 containers coconut yogurt vanilla flavor

1 cup frozen or fresh black strawberries

1/2 cup granola

Directions

In a small bowl combine yogurt, berries, and granola and top with coconut yogurt.

SNACK

Handful of baby carrots. Dip in 1 tablespoon low fat ranch dressing

LUNCH

Sweet Strawberry Shake

Yield Serves 4

Ingredients

1 package (10 ounces) frozen, unsweetened strawberries, thawed

1 cup plain coconut milk

1 small frozenn ripe banana, peeled and sliced

1/4 cup honey

1 package (12 ounces) silken soft tofu, drained

2 tablespoons fresh lemon juice

Pinch of salt

Directions

In a blender, puree berries until smooth. Remove, and rinse blender. Combine the remaining ingredients in the blender. Puree until smooth and thoroughly mixed, scraping down sides with rubber spatula as necessary. Divide among glasses and spoon strawberry puree on one side of each glass. Serve immediately or store in the refrigerator. If refrigerating, whisk to recombine just before serving.

SNACK

Sweet Strawberry Shake recipe above

DINNER

Chicken Wrap

Ingredients

1 cup plus 2 tablespoons finely chopped tomato, divided

3 tablespoons minced green onion, divided

3 tablespoons fresh lemon juice, divided

1/8 teaspoon herbamare, divided

1 small garlic clove, minced

1 tablespoon chopped fresh cilantro

1 tablespoon minced seeded jalapeno pepper

2 cups shredded skinless, boneless chicken breast cooked

1/4 teaspoon smoked paprika

8 (6-inch) spelt tortilla shells  ( I find at Whole Foods Market)

Preparation

Place avocado in a small bowl; mash with a fork. Stir in 2 tablespoons tomato, 1 tablespoon onion, 1 tablespoon juice, 1/4 teaspoon salt, and garlic. Combine remaining 1 cup tomato, 2 tablespoons onion, 1 tablespoon lemon juice, 1/4 teaspoon herbamare, cilantro, and jalapeno; toss well. Combine chicken, remaining 1 tablespoon juice, and paprika; toss well to combine. Spread about 1 tablespoon guacamole over each shell; top each with 1/4 cup chicken mixture and about 2 tablespoons salsa.

DAY 10:

BREAKFAST

Sweet Strawberry Shake recipe above

SNACK

Trail Mix Delight

Ingredients

1/2 ounce whole shelled (unpeeled) almonds

1/4 ounce unsalted dry-roasted peanuts

1/4 ounce dried cranberries

1 tablespoon raisins

1 1/2 teaspoons chocolate chips

Preparation

Combine almonds, peanuts, cranberries, raisins and chocolate chips in a small bowl.

This makes two servings so I eat one now and one after lunch.

LUNCH

Eat Out: Salad with Chicken and dressing on the side.

DINNER

Spicy Salmon with Caramelized Onions

Serves 2

Ingredients

1 1/2 teaspoons ground black pepper

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper

1 teaspoon minced garlic

1 tablespoon Dijon mustard

1 tablespoon honey

1/2 teaspoon onion powder

1/4 teaspoon herbamare

1 tablespoon olive oil

2 (6 ounce) salmon fillets

2 tablespoons olive oil

1 1/2 tablespoons minced onion

Directions

Combine the black pepper, paprika, cayenne pepper, minced garlic, Dijon mustard, honey, onion powder, and herbamare in a small bowl. Stir in 1 tablespoon of olive oil to make a paste. Spread the paste all over the salmon fillets, and set aside to marinate at room temperature 30 minutes. Heat the remaining 2 tablespoons of olive oil in a small pan over medium heat. Stir in the onion, and cook until tender and golden brown, about 10 minutes. Heat a separate non-stick skillet over medium-high heat. Cook the salmon fillets in the hot skillet until golden brown on each side, and no longer translucent in the center, about 4 minutes per side. Pour the browned onions and olive oil over the salmon fillets to serve.

DAY 11:

BREAKFAST

Old Fashion Oatmeal

Ingredients

1 1/4 cups old-fashioned rolled oats

1/2 cup raisins

2 cups coconut milk

1/8 teaspoon salt optional

1 1/4 cups Cooked Wheat Berries

2 teaspoons honey or agave

1 teaspoon ground cinnamon

1/4 cup slivered almonds, toasted (optional)

Preparation:

Place oats, raisins, milk, and salt in a large, microwave-safe bowl. Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in honey and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in honey and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

SNACK

Peanut Butter Fudge Protein Bar

This is the first non-smoothie recipe on the site. It won’t be a  common occurrence, but I thought sharing some other healthy recipes that  are homemade would be useful. And since many of us use smoothies as  meal replacements I thought adding some other meal replacements such as  protein bars would be a good idea. So here is our first protein bar  recipe, I hope you give it a try and please give feedback in the  comments below if you try it or just let me know if you like this idea  or not.

Homemade Peanut Butter Fudge Protein Bar Recipe

Ingredients:

  • 4 scoops chocolate protein powder
  • 2/3 cup flax seed meal
  • 4 tbsp natural peanut butter
  • 1/4 cup water
  • stevia or natural sweetener (optional)
  • 2 tbsp coca powder (optional)

Preparation:

Place all ingredients in a large mixing bowl and stir until you get a  nice sticky ball of dough. Add a bit of water (1 tbsp) if you need to.  After the consistency is like a blob of dough you can move to the next  step.

Divide the doughy mixture into 4 equal portions and place form into  bar shapes and wrap in plastic wrap. You may wish to shape them by  placing the plastic wrap in a small casserole dish and pushing the  mixture into the shape of the dish.

Place the protein bars in the refrigerator or freezer. Wait until  they are fully solid and enjoy. They will keep for about 2 week in the  fridge.

Number of Servings: 4

LUNCH

Eat out: Salad with Chicken and dressing on the side

SNACK

Handful of raw nuts and dried fruit.

DINNER

Honey Soy Grilled Salmon

1/4 cup packed cilantro leaves

2 scallions

2 teaspoons safflower oil

1 teaspoon grated ginger

Herbemare and freshly ground pepper

4 wild salmon fillets, about 6 ounces each

2 teaspoons fresh lime juice

2 teaspoons low-sodium soy sauce

2 teaspoons honey

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with herbemare and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with herbemare and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes.

DAY 11:

BREAKFAST

Coconut Milk and Breakfast Cereal

SNACK

Sweet Strawberry Shake recipe above

LUNCH

Think Thin Bar

SNACK

Spirulina Power Smoothie

Spirulina is one of the super foods. It is packed with antioxidants and full of helpful vitamins. Spirulina is a true healthy and beneficial nutrient. But like many things that are healthy it doesn’t taste so great. The good news is smoothies are the perfect vehicle for helping you get healthy foods while giving you a great taste too. Try this power green smoothie with Spirulina, and see if you don’t feel better and get a great tasting smoothie to boot!

Spirulina Smoothie Ingredients

1/2 cup mixed berries (frozen)

1/4 cup orange juices

1 cup plain low-fat yogurt

1 tbsp Spirulina powder

Place the berries, orange juice, plain yogurt and Spirulina powder in your blender and blend for a minute or until green and smooth. If you feel it still needs a bit of sweet try adding a 2 teaspoons of honey.

Source: http://www.smoothieweb.com/category/healthy-smoothies/

DINNER

Eat out: Salmon with wild rice

DAY 12:

BREAKFAST

Fruity Crisp

Serves: 4

Ingredients

2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, mango

1 tablespoon honey or agave

3 tablespoons whole-wheat or gluten free all-purpose flour, divided

1 tablespoon orange juice

1/2 cup rolled oats

1/4 cup chopped almonds

1/4 teaspoon ground cinnamon

2 tablespoons safflower

Preparation

Preheat oven to 400°F. Combine fruit with honey, 1 tablespoon flour and orange juice. Divide among four 6-ounce ovenproof ramekins. Combine oats, nuts, honey, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet.

Bake until the fruit is bubbling and the topping is golden, 20 to 25 minutes. Let stand for at least 10 minutes before serving.

SNACK

Apple and 2 tablespoons of Almond Butter

LUNCH

Veggie Sandwich

Avocados are high in the good monounsaturated fat, which has been shown to actually help lower cholesterol levels.

Ingredients:

2 slices flaxseed bread

2 Tbsp. hummus

1/4 avocado, sliced

2 oz. low-fat cheese or veggie cheese

1 large leaf of lettuce, torn into large pieces

sliced cucumber

Dash of vinegar & olive oil (optional)

Directions:

Spread the hummus on one side of each slice of bread. Add all other ingredients in layers. Add the vinegar & oil over the veggies.

SNACK

Think Thin Bar

DINNER

Sounds silly but cereal, almond milk and half of a banana

DAY 13:

BREAKFAST

Oat Pancakes

Adapted from a recipe by Deborah Madison in Vegetarian Cooking for Everyone

Oats are a good source of vitamin A, riboflavin, folate, calcium, phosphorus and selenium, as well as thiamin, niacin, vitamin B6, iron and manganese.

Ingredients:

1½ cups rolled oats

1½ cups plain low-fat yogurt plus 1/2 cup milk

2 eggs

1 tsp. vanilla

1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar)

1/4 cup olive oil

dash of salt

1/2 cup whole wheat or spelt flour (or any other flour)

1/2 tsp. baking soda

Dash of nutmeg (optional)

1 tsp. cinnamon (optional)

Directions:

Stir together oats and yogurt mixture. Let stand for 5 to 10 minutes. Add eggs, vanilla, sweetener and oil. Mix well. Add dry ingredients and mix well. Heat a skillet or griddle to medium heat. Pour 1/4 cup of batter onto heated skillet for each pancake and spread out the batter a little (so it’s even and flat). Let cook until bubbles form on the top.

Flip and cook the other side until golden brown. Only flip once. These pancakes stay very moist inside.

Source: http://helpguide.org/life/healthy_recipes.htm#tabs-3

SNACK

One slice of flaxseed bread with almond butter spreed on top with half of a banana cut on top.

LUNCH

Lean Hamburgers

Grass-fed beef contain higher concentrations of Beta-carotene, increased levels of omega-3 fatty acids, a more desirable omega-3:omega-6 ratio, and higher levels of conjugated linoleic acid (CLA or polyunsaturated fatty acids), all substances that are reported to have favorable effects on our health.

Ingredients:

1 pound lean ground meat (grass-fed beef)

2 eggs

1/4 cup onion, chopped

1/2 cup bread crumbs

1/2 cup oatmeal with hot water added to the cup (just enough to fill up the cracks)

1/2 tsp herbemare or salt

Fresh ground pepper

Directions:

Mix all ingredients in a large bowl. Form into patties. Heat a frying pan to medium to medium high and add 1 Tbsp. olive oil. Add patties and cook at medium heat until side is golden brown. Flip and cover to keep moist and to “bake” the inside of the burger.

Enjoy with the usual hamburger fixings or as you would meatloaf.

SNACK

One slice of flaxseed bread with almond butter spreed on top with half  of a banana cut on top.

DINNER

Eat Out: Greek Salad. YUMMY!

DAY 14:

BREAKFAST

Fruit Crisp

This recipe can be made using many different types of fruits or combinations of fruits. Not only does fruit taste great because of its natural sweetness, but depending on the type can also offer vitamins, minerals, anti-oxidants, and fiber. Favorites for crisps are apples in the fall, strawberries in the spring, and peaches in the summer.

Fruit ingredients:

5 – 6 cups of fruit, cut into chunks

Sweetener – honey, maple syrup, agave nectar or sugar (adjust the amount depending on the sweetness of the fruit. For example, when using sweet apples you can omit altogether, but with something like rhubarb you will want about ½ cup.)

2 – 3 tbsp. corn starch or arrowroot

Place fruit into a 9×9 baking dish (or 9×12 depending on amount of fruit) and mix in remaining ingredients. Set aside.

Topping ingredients:

1/3 cup firmly packed brown sugar

1/2 cup butter

1/3 cup flour

1 tsp. cinnamon

1½ cups rolled oats

Directions:

Preheat oven to 350. In a pot, melt the butter over low heat. Add the sugar and stir together. Add the remaining ingredients and mix well. Crumble evenly over the fruit. Bake for 40 to 45 minutes until golden on top. Let cool for 10 minutes. Serve and enjoy!

Source: http://helpguide.org/life/healthy_recipes.htm#tabs-21

SNACK

Coconut Yogurt

LUNCH

Eat Out: 6 inch Subway Turkey Sandwich with no salt, and no  cheese.

SNACK

Coconut Yogurt

DINNER

Chicken Breasts with Mushroom Cream Sauce

2 servings

Ingredients

2  5-ounce boneless, skinless chicken breasts, trimmed and tenders removed

1/2 teaspoon freshly ground pepper

1/4 teaspoon Herbamare

1 tablespoon  safflower oil

1 medium onion, minced

1 cup thinly sliced  mushrooms

1/4 cup reduced-sodium chicken broth

2 tablespoons  heavy cream

2 tablespoons green onion

Preparation

Season  chicken with pepper and herbamare on both sides.  Heat oil in a medium skillet over medium heat. Add the chicken and  cook, turning once or twice and adjusting the heat to prevent burning,  until brown and an instant-read thermometer inserted into the thickest  part registers 165°F, 12 to 16 minutes.

Add onion to the pan and  cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook,  stirring occasionally, until tender, about 2 minutes. Pour in broth and  cook until reduced by half, 1 to 2 minutes. Stir in cream and green  onions; return to a simmer. Return the chicken to the pan, turn to coat  with sauce and cook until heated through, about 1 minute.

 

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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