CHICKEN TACOS WITH GUACAMOLE 514 CALORIES

This energy packed meal is filled with complex carbs and protein. A healthy twist on chicken tacos, this is soon to become one of your favorite recipes.

All you need is 3 ounces of grilled chicken breast (93) calories, 2 small corn tortillas (105) calories, ¼ cup shredded low fat cheddar cheese (49) calories, ¼ of an avocado (80) calories, 1 tablespoon chopped red onion (4) calories, ¼ small tomato (6) calories, 1 tablespoon of fresh corn kernels (8) calories, 1/8 cup of shredded lettuce (3) calories, ½ cup of cooked brown rice (109) calories, ¼ cup of canned black beans no sodium (57) calories, a pinch of cumin (0) calories, and pinch of paprika (0) calories, one tablespoon chopped cilantro (1) calorie, and a squeeze of lime. Total 514 calories serves one.

Grill three ounces of chicken breast in a non stick pan or in a George Forman Grill. Make sure you cook both sides of the chicken evenly so that it cooks all the way through. While the chicken is cooking, start making the guacamole. Mash the avocado and mix it with the chopped red onion, chopped tomato, corn kernels and the squeeze of lime. Heat the black beans in a sauce pan with the juice, When the beans are heated remove them from the heat and drain the juice, then mix the beans with the paprika and cumin then toss the cooked brown rice with the beans and heat about a minute longer. When the chicken is done cooking, remove it from the heat and chop it. Warm the tortillas on the same pan that you just cooked the chicken on. Flip the tortilla over after like 30 seconds and melt the shredded [...]

GRILLED TURKEY BURGER 425 CALORIES

All you need is 3 ounces of 99% fat free ground turkey meat (90) calories, whole wheat burger bun (114) calories, 2 pieces of lettuce (2) calories, two slices of tomato (5) calories, two slices of red onion (3) calories, 2 slices of pickle (2) calories, 1 tablespoon Dijon mustard (15) calories, 1 cup of red boiled baby potatoes (151) calories, seasoned with dried herbs (3) calories, 1 teaspoon olive oil (40) calories. Total 425 calories serves one.

Mold the ground turkey meat into the shape of a burger patty and grill it on medium heat in a non stick pan or a George Forman Grill . Olive oil is not needed but if you want to use it when grilling the turkey meat, remember to account for the calories. In a medium size pot, bring two cups of water to a boil. Chop one cup of baby potatoes, skin on or off depending on you preference and boil them in the water. Flip the turkey patty so that it cooks evenly and all the way through. When the patty is done cooking, remove it from the heat and place it on a paper towel to absorb the extra oil. Toast the wheat bun on the same pan that you cooked the turkey patty on. When the potatoes are done boiling, toss them in the olive oil and dried herbs. Add the dijon mustard, lettuce, tomato, onion, pickle, and turkey patty to the toasted bun to make a burger. Plate the burger with the seasoned potatoes. Enjoy.

VEGGIE SPAGHETTI 374 CALORIES

This vegetable spaghetti is a great meatless option for vegetarians, vegans or for those days when you just want to skip the meat. This is a great recipe for the whole family.

All you need is ½ cup of mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 1 teaspoon olive oil (40) calories, 2 ounces of whole grain spaghetti (200) calories, and a ½ cup of low sodium pasta sauce (111) calories. Total 374 calories.

Boil the whole grain spaghetti in about two cups of water, or enough water to cover the pasta. While the pasta is boiling, Wash and chop the mushrooms and bell peppers. Heat the olive oil over medium heat in a sauce pan, and add the mushrooms and bell peppers to saute and turn down the heat to low. When the spaghetti noodles become soft, drain them from the water and add them to the sauce pan. Add the low sodium pasta sauce to the mix and stir until the sauce becomes heated. You can add other vegetables to this recipe if you would like, just remember to account for the calories. Enjoy.

CHICKEN AND VEGETABLE STIR FRY 498 CALORIES

This clean meal has the protein, complex carbs and veggies to make it a complete meal. You are going to be completely full and satisfied after this one and the best part of it all, its under 500 calories!!

All you need is 4 ounces of grilled chicken breast (124) calories, ¼ cup of chopped carrots (13) calories, 1/4 cup of broccoli (8) calories, 1/4 cup of chopped zucchini (7) calories, 1/4 cup of chopped red bell peppers (12) calories,  1/4 cup of chopped mushrooms (5) calories, 1 teaspoon olive oil (40) calories, 1 and ½  tablespoons sesame oil (180) calories, ½ cup cooked brown rice (109) calories, 1 teaspoon liquid aminos (0) calories. Total 498 calories.

In a non stick pan, grill the chicken breast. Remember to cook both sides evenly so that the chicken cooks all the way through. Rinse all your vegetables and chop them into small pieces. Heat the olive oil and sesame oil over medium heat. You can use a wok pan if you have one or a medium size non stick frying pan. Add the carrots and broccoli to the pan right away, let them saute in the oil for about two minutes then add the rest of the vegetables. Remember to stir the vegetables so that they cook evenly and don’t burn. Warm your cooked brown rice, personally i like to add it to the pan with the vegetables so that it gets the flavor of the sesame oil but you can serve it on the side if you like. When the chicken is done cooking, remove it from the heat, you can chop it into smaller pieces and toss it in with the vegetables as well or you [...]

SPAGHETTI WITH GROUND BEEF 435 CALORIES

This is the perfect recipe to help transition the whole family into a healthier lifestyle. Everyone loves spaghetti, and these simple tweaks will have you losing weight and still eating foods you love.

All you need is 1 ounce of 90% lean ground beef (61) calories, 1 teaspoon of olive oil (40) calories, ½ cup of sliced mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 2 ounces of whole grain spaghetti (200) calories, and ½ cup of low sodium pasta sauce (111) calories. Total 435 calories.

Put a medium sized pot half filled with water to boil. Cook the ground beef in non stick pan with one teaspoon of olive oil for ten minutes. Add the sliced mushrooms and the bell peppers to the pan with the ground beef. Place the whole grain spaghetti in the boiling water to cook. When the pasta is done cooking, drain the water and put the pasta back in the pot. When the vegetables and ground beef are done cooking, add them to the pot with the pasta. Add the pasta sauce to the pot and stir it over low heat for three minutes. Enjoy.

SALMON STIR FRY 385 CALORIES

I know this will become one of your favorite dishes. These Asian inspired flavors will have you ditching your fast food cravings for this clean option.

All you need is 4 ounces of salmon (169) calories, 1 teaspoon of olive oil (40) calories, ¼ cup of broccoli chopped (8) calories, ¼ cup of carrots chopped (13) calories, 2 tablespoons chopped red bell peppers (6) calories, 1 teaspoon sesame oil (40) calories, ½ cup of cooked brown rice (109) calories, 1 teaspoon Braggs liquid aminos (0) calories. Total 385 calories.

Grill the salmon in a non stick pan with a teaspoon of olive oil. While the salmon is cooking, chop the broccoli, carrots, and bell peppers. In another pan, heat the sesame oil, add the chopped vegetables and let them saute. Add the 1/2 cup of cooked brown rice to the vegetables to heat and absorb some of the sesame oil flavor. When the salmon and vegetables are done cooking, remove them from the heat and place them on the plate. Add the liquid aminos over the rice and vegetalbe mixture. Enjoy.

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|0 Comments|

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.