TILAPIA AND BROCCOLI 330 CALORIES

If you are a fan of fish, then you are going to love this recipe. It is so simple but so delicious. You can add more spices if you would like, just remember to account for the calories.

All you need is 6 ounces of tilapia (219) calories, 2 teaspoons olive oil (80) calories, a dash of pepper (0) calories, 1 teaspoon of paprika (0) calories, 1/4 of a teaspoon ground cumin (0) calories, One cup of broccoli (31) steamed or raw. Total 330 calories.

Preheat your oven to 350 degrees. In a glass baking dish, put the olive oil, the paprika, and the cumin. Rub the tilapia in the oil and spices until the mixture covers the fish, and lay the tilapia flat in the baking dish. When the oven is ready put the tilapia in there to bake for about 20 minutes, checking the fish regularly because some cuts may cook faster than others. Check the fish with a fork when it becomes flaky that is when it is ready. You have the option to add the broccoli to the baking dish about half way through cooking, you can steam it, or you can eat it raw. When the fish is done cooking, remove it from the dish and put it on a plate with the broccoli, if there is any left over olive oil in the baking dish, you can drizzle it over the broccoli and then add a dash of pepper. Enjoy.

By |July 4th, 2013|Light Meals, Sugar Free|

CHICKEN AND QUINOA 355 CALORIES

Chicken and quinoa are both high in protein, this recipe is great if you are trying to build lean muscle or lose fat. The vegetables and olive oil add the rest of the nutrients you need to make this a complete meal.

All you need is 1 large zucchini (55) calories, 1 teaspoon of olive oil (40) calories, 2 tablespoons chopped onion (8) calories, ¼ cup of chopped carrots (13) calories, and ¼ cup of corn kernels (33) calories, 3 ounces of chicken breast (93) calories, ½ cup of cooked quinoa (111) calories, a pinch of salt (1) calorie, and a pinch of pepper (1) calories. Total 355 calories.

Grill three ounces of chicken breast in a non stick pan, remember to cook both sides evenly so that the chicken cooks all the way through. Remove the ends of the zucchini and cut it in half. Chop the onion and carrots. Grill the zucchini with a teaspoon of olive oil in another non stick pan. Grill both sides, the zucchini will get softer and you will be able to stick a fork through it easily, that is when it is done cooking. Remove the zucchini from the heat. Add the chopped onion, carrots and the corn kernels to the pan to saute in the left over oil. When the chicken is done cooking, remove it from the heat and chop it. When the onion begins to look clear and the carrots become softer the vegetables are done cooking. Mix the carrots, corn, chopped chicken and onion in one cup of cooked quinoa, you can add some olive oil to the quinoa if you would like, just remember to account for the calories. Add a pinch of [...]

By |July 4th, 2013|Full Meals|

VEGETABLES AND QUINOA 373 CALORIES

This recipe is lean but when it comes to fat, it is definitley mean. Quinoa is awesome! it’s easy to cook, packed with protein, iron and complex carbs. You will stay full for hours with this one and at less than 400 calories, you will be lean and mean in no time.

All you need is 1 large zucchini (55) calories, 1 teaspoon of olive oil (40) calories, 2 tablespoons chopped onion (8) calories, ¼ cup of chopped carrots (13) calories, and ¼ cup of raw corn kernels (33) calories, 1 cup of cooked quinoa (222) calories, a pinch of salt (1) calories, and pepper (0) calories. Total 373 calories.

Remove the ends of the zucchini and cut it in half. Chop the onion and carrots. Grill the zucchini with a teaspoon of olive oil in a non stick pan. Grill both sides, the zucchini will get softer and you will be able to stick a fork through it easily, that is when it is done cooking. Remove the zucchini from the heat. Add the chopped onion, carrots and the corn kernels to the pan to saute in the left over oil. When the onion begins to look clear and the carrots become softer the vegetables are done cooking. Mix the carrots, corn and onion in one cup of cooked quinoa, you can add some olive oil to the quinoa if you would like, just remember to account for the calories. Add a pinch of salt and pepper and mix the well. Serve the grilled zucchini on the side. Enjoy.

SPICY RICE AND BEAN BOWL 380 CALORIES

This recipe is low in fat, and calories and you will be too if try this tasty lunch. The beans are packed with protein and the brown rice has the complex carbs you need to build muscle and burn fat.

All you need is 1 cup cooked brown rice (218) calories, ½ cup of low sodium canned pinto beans (122) calories, 1 teaspoon olive oil (40) calories, ½ teaspoon of cayenne pepper (0) calories, ½ teaspoon of paprika (0) calories. Total 380 calories.

 

Heat the beans in a saucepan on medium heat with the oil and spices. Add the rice to the pot with the beans and heat to your liking. When you are done, put the contents of the pot in a bowl. Enjoy.

SPICY GRILLED CHICKEN BOWL 504 CALORIES

Spicy foods can jump start your metabolism, it is always good to have a spicy meal once a week to keep you on track with your weight loss goals. Not a fan of spicy food? Never fear, this recipe is full of clean, low fat foods so you can ditch the spicy cayenne pepper and still get lean.

All you need is 4 ounces of grilled chicken breast cubed (124) calories, 1 cup cooked brown rice (218) calories, ½ cup of low sodium canned pinto beans (122) calories, 1 teaspoon olive oil (40) calories, ½ teaspoon of cayenne pepper (0) calories, ½ teaspoon of paprika (0) calories, Total 504 calories.

Grill the chicken breast in a non stick pan or in a George Forman grill, if you chose to use olive oil to grill your chicken, make sure you account for the calories. Make sure you cook the chicken evenly on both sides so that it cooks all the way through. Heat the beans in a saucepan on medium heat with the oil and spices. When the chicken is done cooking, chop it and add it to the beans. Add the rice to the pot with the beans and heat to your liking. When you are done, put the contents of the pot in a bowl. Enjoy.

STRAWBERRY CHICKEN SALAD 469 CALORIES

It’s almost like having dessert when you eat this awesome salad. But the best part about it is that it is packed with protein, and will fill you up without making you feel bloated.

All you need is 4 ounces of chicken breast (124) calories, ½ cup of chopped strawberries (27) calories, ½ cup of blueberries (42) calories, 3 cups baby spinach (21) calories, 2 tablespoons blue cheese crumbles (119) calories, 2 tablespoons  chopped walnuts (96) calories, two tablespoons fat free raspberry vinaigrette (40) calories. Total 469 calories.

Grill 4 ounces of chicken breast in a non stick pan or in a George Forman Grill, remember to cook both sides evenly so that the chicken cooks all the way through. While the chicken is cooking, rinse all your fruits and vegetables. Chop the walnuts and the strawberries into small pieces. Put the baby spinach into a salad bowl, add the blue cheese crumbles, the strawberries, blueberries and walnuts on top the spinach. When the chicken is done cooking, remove it from the heat and chop it into small pieces then add it to the salad. Add two tablespoons of fat free raspberry vinaigrette and toss all of the ingredients together. Enjoy.

By |July 4th, 2013|Full Meals|

STRAWBERRY SALAD 345 CALORIES

This strawberry salad is so tasty! It’s one of those recipes you will want to eat everyday, and perfect for a quick lunch before a tough workout.

All you need is  ½ cup of chopped strawberries (27) calories, ½ cup of blueberries (42) calories, 3 cups baby spinach (21) calories, 2 tablespoons blue cheese crumbles (119)  calories, 2 tablespoons  chopped walnuts (96) calories, two tablespoons fat free raspberry vinaigrette (40) calories. Total 345 calories.

Rinse all your fruits and vegetables. Chop the walnuts and the strawberries into small pieces. Put the baby spinach into a salad bowl, add the blue cheese crumbles, the strawberries, blueberries and walnuts on top the spinach. Add two tablespoons of fat free raspberry vinaigrette and toss all of the ingredients together. Enjoy.

By |July 3rd, 2013|Light Meals, Vegetarian|

CHICKEN QUESADILLAS 427 CALORIES

Protein is not lacking in this quesadilla recipe. This is the perfect meal for lunch or dinner when you really don’t want to think too much about whats on the menu.

All you need is 4 ounces of chicken breast (124) calories, ¼ cup chopped onion (16) calories, ¼ cup chopped red bell peppers (12) calories, 1 teaspoon of olive oil (40) calories, ¼ cup of shredded Monterey jack cheese (105) calories, 1 whole wheat tortilla (130) calories. Total 427 calories.

Grill four ounces of chicken breast on a non stick pan or on a george forman grill. Make sure to cook the chicken evenly on both sides so that it cooks all the way through. While the chicken is cooking, chop the onion and bell pepper and saute them in another pan with the olive oil. When the onions and bell peppers are done cooking, turn off the heat. When the chicken is done cooking remove it from the heat and chop it. Turn the heat down to low on the pan that had the chicken in it and heat the tortilla. Add the cheese to melt on the tortilla. Then add the chicken, the onions and the bell peppers. Fold the tortilla in half and flip it once so that the tortilla browns on each side, cook until all the ingredients are melted together. Enjoy.

By |June 28th, 2013|Full Meals|

VEGETABLE QUESADILLAS 326 CALORIES

Quesadillas are one everyone’s favorite junk food list, but when you cook them the right way they can be on your healthy foods list too.

All you need is  ¼ cup chopped onion (16) calories, ¼ cup chopped red bell peppers (12) calories, ½ cup chopped broccoli (15) calories, ¼ cup chopped mushrooms (8) calories, sauteed all vegetables in a teaspoon of olive oil (40) calories, ¼ cup of shredded low fat Monterrey jack cheese (105) calories, and 1 whole wheat tortilla (130) calories. Total 326 calories.

Chop the onion, bell pepper, broccoli and mushrooms. In a non stick pan heat the olive oil on medium heat and saute the vegetables. In another pan heat the tortilla and begin to melt the cheese onto it. When the vegetables are done cooking add them to the tortilla and fold the tortilla in half so that all the ingredients begin to melt together. Flip the tortilla once so that it browns a bit on the other side. Enjoy.

By |June 28th, 2013|Light Meals, Vegetarian|

ASIAN CHICKEN SALAD 442 CALORIES

This Asian chicken salad is perfect for lunch or a light dinner. I promise you will not only fall in love with this salad recipe, but you will use the dressing on everything.

All you need is 4 ounces of chicken breast (124) calories, 2 cups chopped green cabbage (44) calories, one cup baby green (8) calories, 1/8 cup slivered almonds (78) calories, ¼ cup wonton strips (40) calories, ¼ cup of edamame (63) calories, and 1/8 cup of chopped red bell peppers (6) calories. Tossed in an Asian vinaigrette: 1 and ½ teaspoon miso paste (17) calories, 1 and ½ teaspoons sesame oil (60) calories, 1 tablespoon rice vinegar (0) calories, and one teaspoon of freshly squeezed ginger root (2) calories. Total 442 calories.

Grill 4 ounces of chicken breast in a non stick pan or in a george forman grill, just make sure to cook the chicken evenly on both sides to make sure the chicken cooks all the way through. When the chicken is done cooking, remove from the heat and chop into small pieces. Chop the cabbage and the bell peppers into small bite sized pieces, then put them in a salad bowl. Add the cup of baby greens, the slivered almonds and the wonton strips to the salad bowl. You can find both the slivered almonds and the wontons already prepared in the grocery store just make sure you chose the plain ones. Usually edamame is found in the frozen section of the grocery store, if you have frozen edamame you will have to boil it first, then put 1/4 cup of the cooked edamame in the salad bowl. Add the chopped chicken to the salad bowl. For the salad dressing, [...]

By |June 28th, 2013|Dairy Free, Full Meals|