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high-protien-salad

High Protein Salad

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Here’s a salad high in protein, low in carbs and big on flavor. It’s a hybrid of egg and tuna salad and the result is creamy, satisfying and nutritious. The crunchy bites of tangy pickle are fantastic.

This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 4

1 (6oz) can albacore tuna, in water, drained, and flaked
4 hard-boiled eggs, chopped
¼ cup pickles, chopped
¼ cup plain Greek yogurt
1 Tablespoon fresh parsley, minced
½ teaspoon sea salt
¼ teaspoon black pepper
4 butter lettuce leaves for serving

INSTRUCTIONS

1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt, and pepper. Mix well until creamy and fully combined.

2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!

Nutrition
One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.

Don’t just eat healthy, but also train right. Exercise and nutrition go hand in hand in achieving your best body ever! Join me and my team and let’s create an all-inclusive guaranteed fitness program for you. This includes full-body scans, fat-burning workouts, accountability, and an overall nutrition plan!

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2022-1-16

Sesame Chopped Salad

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Here’s a new salad that’s refreshing and packed with healthy fiber to help you achieve your fitness goals. Chopped salads are a fun departure from ordinary salads and are quite simple to make. Always add a side of lean protein for a perfect meal.

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 1

1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low-fat dressing
½ cup cooked chicken breast

INSTRUCTIONS

1. Chop the cabbage, carrot, onion, and cilantro into very small pieces. Add the almonds and toss with dressing.

2. Top with chopped chicken breast.

NUTRITION

One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

I hope that you get a chance to give this recipe a try this week.

Remember that exercise is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

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Quinoa and Winter Squash Salad

Quinoa and Winter Squash Salad

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If you’re looking for a homemade side to go with some grilled meat then this is wonderful recipe to try. It’s filled with wholesome carbs, fiber and loads of real food nutrition.

This recipe is a great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion, and parsley makes a healthy and comforting side dish.

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 10

2 yellow onions, diced
4 celery stalks, diced
4 carrots, diced
2 cups diced squash, butternut or any other fall or winter squash
1 Tablespoon olive oil
1 Tablespoon pure maple syrup
dash of freshly ground sea salt
zest and juice from 1 lemon
2 cups filtered water
1 cup quinoa
4 sprigs of parsley, finely minced

INSTRUCTIONS

  1. Preheat oven to 400 degrees F.
  2. Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
  3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
  4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutrition

One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

Try this yummy recipe this week!

Don’t forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability!

HEALTHY BODY HEALTHY MIND

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Seasoned Ahi Steak

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If tuna makes you think of a soggy tuna fish sandwich then this recipe is going to rock your world! This perfectly seasoned Ahi tuna steak is baked in the oven for a surprisingly easy-to-make dish.

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 4

1 Tablespoon olive oil
¼ cup lemon juice
4 cloves garlic, minced
1 teaspoon red chili flakes
2 Tablespoons cilantro, minced
dash of salt and pepper
4 (6oz) ahi tuna steaks

INSTRUCTIONS

  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
  3. Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.

Nutrition

One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.

I hope that you get a chance to give this recipe a try this week.

Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability! Come train with me & let’s set up your first workout – I’d love to help you achieve your best body ever!

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Bone Broth Braised Brussels Sprouts

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Bone Broth Braised Brussels Sprouts. Say that 10 times fast!

This is a tender take on Brussels Sprouts, infusing flavorful nutrients into each plump bite by simmering in bone broth. Ground turmeric adds pretty color and a host of nutritional benefits as well.

Make lots, these keep well in the fridge for the better part of a week.

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 8

1 pound Brussels Sprouts trimmed and halved (about 5 cups)
1 tablespoon olive oil
1 yellow onion, sliced
1 tablespoon garlic, minced
1 tablespoon ground turmeric
sprinkle of sea salt
sprinkle of black pepper
pinch of red pepper flakes
1 teaspoon garlic powder
1 cup bone broth
¼ cup fresh parsley

INSTRUCTIONS

  1. Place the olive oil in a large skillet over medium high heat until warmed. Add the garlic and onions. Cook for 5 minutes, until the onions begin to soften.
  2. Add the turmeric, salt, pepper, red pepper flakes and garlic powder and allow the spices to bloom for 3 minutes.
  3. Add the Brussels Sprouts and cook for 5 minutes, until the sprouts are caramelized. Add the bone broth, reduce the heat to low and cover. Cook for 15 minutes, stirring every 5 minutes, until very tender.
  4. Season with more sea salt and black pepper and sprinkle with fresh parsley. Enjoy!

NUTRITION

One serving equals: 57 calories, 2g fat, 7g carbohydrate, 1g sugar, 28mg sodium, 3g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week.

Remember that getting to a healthy weight requires both excercise and a healthy eating habit, so eat the right balance of food to help fuel your exercise routine and start your fitness journey today!

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Quinoa Chocolate Chip Cookies

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Yes, it is possible to make cookies that are wholesome, filled with low-glycemic sweetness, and in line with our fitness lifestyle.

These Quinoa Chocolate Chip Cookies are a great example of a recipe that takes healthy ingredients to create a sweet taste that’s guilt-free and just as enjoyable as traditional cookies.

What makes these cookies healthier than Mrs. Fields?

  • It’s gluten free: I used a combination of the cooked quinoa and blanched almond flour rather than traditional white grain flour.
  • It’s free of cane sugar and low glycemic: No refined cane sugar in these sweet morsels, just some unrefined coconut sugar. It’s also possible to sub out some of the coconut sugar for a bit of liquid stevia if you’d like to lower the sugar grams even more.
  • The chocolate is stevia-sweetened: To keep our sugars in check even more I’ve used Lily’s chocolate chips which are sweetened with stevia and contain zero cane sugar.
  • The serving size: Using 1 heaping teaspoon of dough will get you 48 petite cookies, which make portion control easy. You can enjoy a little cookie without taking in too many calories!
Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 48

¼ cup coconut oil softened but not melted
⅓ cup palm shortening
1 cup coconut palm sugar
1 teaspoon baking soda
1 teaspoon sea salt
1 egg
1 tablespoon vanilla extract
2 cups blanched almond flour
1 cup cooked quinoa
1 (9 oz) bag Lily’s chocolate chips (stevia sweetened)

INSTRUCTIONS

  1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
  2. In a large bowl beat the coconut oil and the shortening on high for 30 seconds. Add the coconut sugar, baking soda and salt. Beat on medium for 2 minutes, scraping down the sides as needed. Beat in the egg and vanilla. Beat in the almond flour and quinoa. Stir in the chocolate chips.
  3. Drop the dough by teaspoons 2 inches apart on the prepared baking sheet. Bake 6 to 8 minutes or until the edges are lightly browned. Transfer the parchment paper onto a wire rack to cool. Enjoy!

NUTRITION

One cookie equals: 108 calories, 7g fat, 11g carbohydrate, 3g sugar, 79mg sodium, 2g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week.

Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability! Come train with me & let’s set up your first workout – I’d love to help you achieve your best body ever!

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BBQ Chicken Avocado Boats

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Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.

To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 2

1 cup roasted chicken, chopped
½ red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
1 large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
sprinkle of sea salt
sprinkle of black pepper

INSTRUCTIONS

  1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.
  2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper. Serve immediately. Enjoy!

Nutrition

One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.

I hope that you get a chance to give this recipe a try this week.

Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability! Come train with us & let’s set up your first workout – I’d love to help you achieve your best body ever!

SHAPE YOUR BODY!

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2021-11-7

Tender Slow Cooker Chicken

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Here’s a wholesome, comforting meal to warm you up on a cold winter day. It’s filled with muscle-building protein and dotted with fiber-rich veggies to keep you on track with your fitness goals.

Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!

Courtesy of RealHealthyRecipes.com

WHAT TO YOU NEED

Servings: 6

1 Tablespoon olive oil
1 small red onion, chopped
1 small yellow onion, chopped
3 garlic cloves, minced
3 lbs organic, boneless, skinless chicken breasts
salt and pepper
12 dried figs, chopped
1 cup butternut squash, chopped
1 cup chicken broth
1 teaspoon dried rosemary
2 Tablespoons fresh tarragon, chopped
2 Tablespoons fresh sage, chopped

INSTRUCTIONS

  1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.
  2. Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.
  3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.
  4. Cook on low for 6 hours

NUTRITION

One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fiber, and 48g protein

I hope that you get a chance to give this recipe a try this week.

Don’t forget to complement your healthy diet with good quality workout routine to achieve your fitness goal. And if you are not yet one of my prized clients then let’s set up your first workout – I’d love to help you achieve your best body ever!

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No Tortilla Chicken Soup

No Tortilla Chicken Soup

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A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

Most tortilla soup recipes contain ingredients that are high in carbs, like tortilla strips and rice. In this recipe, I’ve removed these ingredients and filled in the gaps with high fiber cauliflower rice. What’s great is that you get all of the tortilla soup flavors that you love without the extra calories.

Courtesy of RealHealthyRecipes.com

WHAT YOU NEED

Servings: 8

2 organic, free range chicken breasts
1 (28oz) can diced, fire roasted tomatoes
1 (4oz) can green chiles, chopped
1 yellow onion, chopped
2 cloves garlic, minced
1 head cauliflower, shredded
32 oz organic, free range chicken broth
2 teaspoons ground cumin
dash of sea salt and pepper
¼ cup fresh cilantro, chopped
2 avocados
Tajin seasoning for garnish

INSTRUCTIONS

1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.
2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

NUTRITION

One serving equals: 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.

I hope that you get a chance to give this recipe a try this week.

Remember that getting to a healthy weight requires both excercise and a healthy eating habit, so eat the right balance of food to help fuel your exercise routine and start your fitness journey today!

TRANSFORM YOUR BODY!

JOIN THE BEST TRAINING FACILITY IN CARSON CA, TODAY!

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Pear Power Snack

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Here’s a simple recipe that makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey!

Remember to snack healthy! Avoid the vending machine and the fast food drive thru line! All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

WHAT YOU NEED

Servings: 1

1 fresh pear, sliced
¼ cup nonfat ricotta cheese
1 teaspoon natural honey

INSTRUCTIONS

1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

NUTRITION

One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein

Try this yummy recipe this week!

Dont forget to complement your healthy diet with bouts of exercise and a fitness team that will give you guaranteed accountability!

STAY HEALTHY & GET SEXY

Join the NO. 1 WEIGHTLOSS GYM in Carson, CA Today!

Get to enjoy the all-inclusive guaranteed fitness program for you. This includes full-body scans, fat-burning workouts, accountability, and an overall nutrition plan!

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