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 [...]

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 [...]

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.

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.

CHICKEN AND BLACK BEANS 380 CALORIES

Protein packed and easy to make this recipe will have you full in no time. This is the perfect meal for those of you who are trying to build lean muscle and lose weight.

All you need is 6 ounces of chicken breast (186) calories, two teaspoons olive oil (80) calories, a dash of pepper (0) calories, ½ cup of canned black beans low sodium (114) calories. Total 380 calories.

Grill six ounces of chicken breast in a non stick pan with two teaspoons olive oil. Make sure to cook both sides evenly so that the chicken cooks all the way through. If you are using a George Forman grill you will not need the olive oil. (remember to subtract the calories). When the chicken is almost done cooking, heat up the 1/2 cup of black beans in a saucepan, when the beans are done drain the liquid and put on a plate. Cut into the chicken to make sure it is cooked through out and then put the chicken on the plate. season with a dash of pepper. Enjoy.

SMOKEY TEMPEH AND TOAST 409 CALORIES

 

 

 

 

 

 

 

 

Try this tempeh recipe, you will be pleasantly surprised. Tempeh is a soy product that is full of fiber, protein and complex carbs. You will definitely be full for a while with this one.

All you need is two slices of wheat toast (133) calories, half an avocado (161) calories, and two ounces of smokey tempeh strips (115) calories. Total 409 calories.

Cut the tempeh into slices, Cook the slices of smokey tempeh in a non stick pan. I like to use the light life brand smokey tempeh strips. The tempeh is just going to brown a little, you do not need to cook it long. While the tempeh is cooking, you can toast your wheat bread. When the bread is toasted, spread a quarter of an avocado on each slice of toast.  Place the tempeh on the toast and you’re ready to eat. Enjoy.