When it comes to eating right, sometimes trying to think of WHAT to eat can be the most difficult part. That's where I come in :) I'm a fitness coach and I run health and fitness challenge groups each month on Facebook that helps motivate you through a fitness program. I add tons of tools that make it impossible for you to fail such as daily meal plans, recipes, snack ideas, tracking sheets, nutrition tips and tons more. Below I added a few of the recipes I suggest on my healthy eating challenge groups and my Drop a Dress Size group! Hope you enjoy them and, if you're interested in taking part in one of my groups, feel free to message me at firstname.lastname@example.org or find me on Facebook and contact me there!
Breakfast Recipe Examples
Mediterranean Egg White Omelet
Ingredients include 3 egg whites, 1 oz low fat or fat free feta cheese and 1 cup of spinach. Make an omelet with the ingredients above, and add a half of a whole grain English muffin on the side.
Strawberries ‘n Cream of Wheat
Add sliced frozen strawberries to a bowl of Cream of Wheat made with skim milk or soy milk.
English Breakfast Sandwich
Toast a whole grain English muffin and add 2 slices of turkey bacon, 1 scrambled egg, 1 thin slice of avocado and 2 slices of tomato. Add 1 cup of fruit on the side.
Lunch Recipe Examples
Turkey and Avocado Sandwich
Begin with a six inch whole wheat pita. Fill it with 3 ounces of turkey breast, 2 slices of avocado, 2 slices of tomato and mustard. If you are opting for the higher 450 calorie recipe, you would add 4 ounces of turkey, 3 slices of avocado and 2 tablespoons of hummus as well.
Asian Shrimp Salad
Toss 4 ounces of boiled shrimp, 1 cup of shredded green cabbage, 1 cup of shredded purple cabbage, ¼ cup of shelled edamame and ¼ of shredded carrots in a bowl. Toss with 2 tablespoons of reduced sodium soy sauce, 1 tablespoon of sesame oil and salt and pepper to your liking. If you are opting for the higher calorie count recipe, you would use 5 ounces of shrimp instead of four and increase the edamame and carrots to ½ cup instead of ¼.
Dinner Recipe Examples
Place 5 ounces of tilapia on a broiler pan. Top with 1 teaspoon of olive oil, 1 teaspoon of lemon juice, 1 teaspoon of rosemary, 1 teaspoon of thyme and 2 tablespoons of whole wheat breadcrumbs. Bake at 375 degrees for 15-20 minutes and serve with ½ cup of cooked quinoa and 1 cup of steamed spinach or steamed vegetables
After cooking ¾ cup of whole wheat rotini pasta, toss with 1/3 cup shelled edamame, ¼ cup corn kernels, 5 cherry tomatoes cut in half, ¼ cup sliced mushrooms and ½ tablespoon of olive oil. Season with salt and pepper to taste. Serve alongside a spinach, cucumber and hearts of palm salad. The increased calorie recipe includes 1 cup of pasta, ½ cup of shelled edamame and 1/3 cup of corn kernels.
Snack Recipe Examples
Cottage cheese & Almonds
½ cup of 1% cottage cheese with 1 tablespoon of slivered almonds on top
English Muffin Mini Sandwich
1/2 toasted whole wheat English muffin with 1 slice of tomato and ½ slice of reduced fat Swiss cheese on top.
Shakeology Shake Recipes
In addition to recipes for standard meals, I also added some Shakeology because they are my favorite healthy dessert! They're also a great way to get all of your necessary nutrients in. Below are a few examples of the many Shakeology shake recipes you can make.
Peanut Butter Choco-Nana Smoothie
Add 1 scoop of Chocolate or Chocolate Vegan Shakeology, 1 tablespoon of almond or peanut butter, ¾ almond milk and ice to your liking to a blender. Blend to your desired thickness and enjoy.
Mix 1 scoop of Greenberry Shakeology, ¾ cup of organic lemonade, ¼ cup of organic rice milk, ½ a banana and ice to your liking in a blender.
In addition to the above and other shake recipes available on Beachbody’s website, you can also mix up your shake recipes with a squeeze of lemon, a tablespoon of natural nut butter, a touch of cinnamon or a tablespoon of non-fat yogurt. Each of these ingredients will add taste to your Shakeology shake and reduce the monotony of having the same shake each day.