ASIAN SALAD 318 CALORIES

I love a good Asian salad, and this one has won my heart. At just over 300 calories this meal is perfect for a light lunch, you will be full but you definitely won’t feel bloated so you will be ready for your afternoon workout in no time.

All you need is 2 cups chopped green cabbage (44) calories, 1 cup baby greens (8) calories, 1/8 cup slivered almonds (78) calories, ¼ cup crispy wonton strips (40) calories, ¼ cup of cooked edamame (63) calories, 1/8 cup of chopped red bell peppers (6) calories. Total 239 calories without dressing.

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. Dressing 79 calories. Total with dressing 318 calories.

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. For the salad dressing, in a small bowl, add the miso paste, the rice vinegar, sesame oil, and the freshly squeezed juice from a ginger root and thoroughly whisk all the ingredients for the dressing together first, then toss with the ingredients of the salad mix. You can always add [...]

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

PEANUT BUTTER TOAST WITH STRAWBERRIES 189 CALORIES

Packed with protein, this little snack is all you need to get you through that mid day hump. I also love eating this one after an intense workout.

All you need is one slice of wheat toast (67) calories, one tablespoon all natural unsweetened peanut butter (95) calories, 1/2 cup of strawberries sliced on top (27) calories. Total 189 calories.

Toast one piece of wheat toast. Spread one tablespoon of all natural peanut butter on the toast and top it with fresh sliced strawberries. Enjoy.

 

By |June 27th, 2013|Light Snack|

CANTALOUPE AND COTTAGE CHEESE 117 CALORIES

Try this sweet little snack, it tastes like dessert but is the perfect portion size so you don’t get too full between meals.

All you need is a 1/2 cup of fat free cottage cheese (70) calories, and a 1/4 of a cantaloupe (47) calories. Total 117 calories.

Chop 1/4 of a cantaloupe into small bit sized pieces. Put a 1/2 cup of fat free cottage cheese in a cereal bowl and top it with the chopped cantaloupe. Enjoy.

By |June 27th, 2013|Light Snack|

FISH TACOS 504 CALORIES

Host taco night at your house, with this delicious recipe you won’t have to use a cheat meal to enjoy time with friends.

All you need is 6 ounces of tilapia (219) calories, 1 tablespoon olive oil (120) calories, 2 ounces of plain non fat greek yogurt (33) calories, ½ teaspoon cayenne pepper (0) calories, ½ teaspoon chili powder (0) calories, 1/8 teaspoon cumin (0) calories, 1 cup of cabbage chopped (22) calories, ¼ cup of chopped tomatoes (5) calories, 1 tablespoon chopped cilantro (0) calories, and 2 small corn tortillas (105) calories. Total 504 calories

Preheat your oven to 350 degrees. Put one tablespoon of olive oil in glass dish and rub the six ounces of tilapia in the oil making sure to cover both sides of the fish, leave the tilapia in the dish.. You can also squeeze some lemon on the uncooked fish if you would like. When the oven is heated, put the tilapia in its dish on the middle rack of the oven. Bake for ten to fifteen minutes until the fish cooks all the way through, it should be flaky but still moist. While the tilapia is baking, mix the two ounces of plain greek yogurt with cayenne pepper, chili powder, and cumin in a small bowl. Chop the cabbage, tomatoes, and cilantro. On a small pan or in the microwave, heat the tortillas. When the tilapia is done cooking, remove it from the glass dish and break it into smaller pieces. Divide the fish between the two tortillas, then and the greek yogurt mix, the cabbage, tomatoes and cilantro. Enjoy.

 

By |June 27th, 2013|Dairy Free, Full Meals|

RICE AND BEAN BURRITO 416 CALORIES

This burrito is awesome. Whether you are a vegetarian or not you will love this recipe. Remember you can always add to these recipes as long as you always account for the calories.

All you need is a whole grain tortilla (210) calories, ¼ cup of cooked canned pinto beans mashed no salt (61) calories, one cup of fresh spinach (7) calories, ¼ cup brown rice (55) calories, 2 tablespoons fresh guacamole (53) calories, 1/4 of a bell pepper (6) calories, and 1/8 cup of shredded low fat cheddar cheese (24). Total 416 calories.

Slice 1/4 of a bell pepper into thin strips. Grill the sliced bell pepper in a small non stick pan, you can use a dash of olive oil if you need to but remember to account for the calories. Heat 1/4 cup of cooked pinto beans with the liquid in a saucepan and mash them. Add 1/4 cup of brown rice to the beans and stir. When the bell peppers are done cooking, turn off the heat, then place the whole grain tortilla on the pan to warm. Add the shredded cheddar cheese to the tortilla to melt. Add the bell peppers, the rice and bean mixture, and the fresh spinach to the tortilla. You can add the fresh guacamole to the burrito or you can serve it on the side. You can use a store bought guacamole, as long as it is fresh, or you can make it yourself. Wrap up your burrito and Enjoy.

By |June 27th, 2013|Full Meals, Vegetarian|

CHICKEN BURRITO WITH CHEESE 448 CALORIES

A Healthy chicken burrito packed with protein, but low on calories. You will stay full all day with this recipe.

All you need is a whole grain tortilla (210) calories, ¼ cup of cooked pinto beans mashed no salt (61) calories, one cup of fresh spinach (7) calories, 3 ounces of grilled chicken breast (93) calories, 2 tablespoons of fresh guacamole (53) calories, and 1/8 cup of shredded low fat cheddar cheese (24). Total 448 calories.

Grill three ounces of chicken breast on a non stick pan or a George Forman grill. Make sure you cook both sides of the chicken evenly so that it cooks all the way through. In a small saucepan, heat 1/4 cup of pinto beans and mash them. When the chicken is done cooking, remove it from the heat and chop it into smaller bites. Turn of the heat on the pan where the chicken was cooking but place the whole grain tortilla on there to warm up. Add the 1/8 cup of shredded cheddar cheese to the tortilla to melt. Place the fresh spinach, the mashed black beans, and the chopped chicken on the tortilla. Add the fresh guacamole to the burrito if you would like, or serve it on the side. You can use a store bought guacamole as long as it is all natural or you can make it yourself, with 1/2 an avocado mashed, 1/4 of a tomato chopped, 1 tablespoon chopped onion, chopped cilantro, and a squeeze of lime juice. Enjoy.

By |June 27th, 2013|Full Meals, Meal Plans|

CHICKEN BURRITO 424 CALORIES

Finally a burrito that will definitely satisfy your Mexican food cravings but still keep you on track with your healthy diet.

All you need is a whole grain tortilla (210) calories, ¼ cup of cooked, canned pinto beans mashed no salt (61) calories, one cup of fresh spinach (7) calories, 3 ounces of grilled chicken breast (93) calories, and 2 tablespoons of fresh guacamole (53). Total 424 calories.

Grill three ounces of chicken breast on a non stick pan or a George Forman grill. Make sure you cook both sides of the chicken evenly so that it cooks all the way through. In a small saucepan, heat 1/4 cup of pinto beans and mash them. When the chicken is done cooking, remove it from the heat and chop it into smaller bites. Turn of the heat on the pan where the chicken was cooking but place the whole grain tortilla on there to warm up. place the fresh spinach, the mashed black beans, and the chopped chicken on the tortilla. Add the fresh guacamole to the burrito if you would like, or serve it on the side. You can use a store bought guacamole as long as it is all natural or you can make it yourself, with 1/2 an avacado mashed, 1/4 of a tomato chopped, 1 tablespoon chopped onion, chopped cilantro, and a squeeze of lime juice. Enjoy.

By |June 27th, 2013|Dairy Free, Full Meals|

TOMATO SOUP 97 CALORIES

Creamy tomato soup that is vegan and dairy free!! This recipe is so quick and easy to make. It’s perfect for a quick lunch or snack. You can even make this soup the night before and take it to work with you the next day.

All you need is ¼ cup of low fat canned coconut milk (35) calories, two fresh tomatoes (44) calories, 2 tablespoons fresh chopped basil (1) calorie, one clove of garlic (4) calories, 2 tablespoons finely chopped white onion (8) calories, and one teaspoon oregano (5) calories. Total 97 calories

 

Chop the tomatoes, basil, garlic and onion and put all of it into a blender. Add the 1/4 cup of coconut milk and the teaspoon of oregano to the blender. Blend for 30 seconds, put the contents of the blender into a saucepan and heat on medium for 3 minutes. to make sure the tomatoes, onions and garlic cook. Enjoy.

CHICKEN LETTUCE WRAPS 296 CALORIES

Healthy Chicken lettuce wraps, the clean way. No extra grease, fat or guilt in these awesome lettuce wraps, just a full belly and lots of protein.

All you need is 4 pieces of bib lettuce (14) calories, 4 ounces of chicken breast (124) calories, ¼ cup chopped water chestnuts (30) calories, and 1/8 cup of chopped yellow onion(8) calories, one tablespoon sesame oil (120) calories, and 1 and ½ teaspoons rice vinegar (0) calories. Total 296 calories.

Grill four ounces of chicken breast in a non stick pan on medium heat. Remember to cook both sides of the chicken evenly so it cooks throughout. When the chicken is done cooking, remove it from the pan. In the same pan heat one tablespoon of sesame oil. Add 1/4 cup of chopped water chestnuts and 1/8 cup chopped onion to saute in the pan. While the onions and water chestnuts are cooking, chop the cooked chicken breast into small chunks. When the onions start to turn clear add the chopped chicken to the mix to reheat. Rinse the four pieces of bib lettuce and put them on a large plate. Put one and a half teaspoons of rice vinegar in a small bowl, when the onions and water chestnuts are done cooking, take the mixture out of the pan toss it in rice vinegar. Then divide the mix evenly between the four pieces of bib lettuce. You can add more rice vinegar or sesame oil if you would like, but just make sure you account for the calories. Enjoy.

By |June 27th, 2013|Light Meals|

TUNA SALAD 158 CALORIES

This simple tuna salad recipe is easy to make and really low in calories. Tuna is full of lean protein, so although this recipe seems light, it has everything you need for balanced lunch. You can pair this salad with whole grain crackers if you would like, but remember to account for the calories.

All you need is two celery sticks chopped (1) calories, one medium carrot sliced (25) calories, 2 cups of romaine lettuce (16) calories, 3 ounces of tuna (109) calories, and 2 tablespoons yellow mustard (7) calories. Total 158 calories.

Take three ounces of cooked tuna fish and put it into a salad bowl. If you are using canned tuna, make sure you drain it and measure the tuna out to three ounces. Chop two celery sticks into small bite sized pieces and discard the ends, add the chopped celery to the bowl with the tuna. Chop a medium carrot into thin slices, discarding the ends. Add the carrots to the salad bowl. Chop two cups of romaine lettuce into small pieces and add it to the salad bowl. Add two tablespoons of yellow mustard to the salad bowl and mix all the ingredients well together. Enjoy.

 

By |June 27th, 2013|Light Meals, Light Snack|