Exercising hard isn't the only way to get the healthy body you want, your diet is equally important.
Here are a few of the things that I eat on a regular basis and the ones that I recommend to my clients. I'll be adding new items regularly, so stay tuned!!
Here are a few of the things that I eat on a regular basis and the ones that I recommend to my clients. I'll be adding new items regularly, so stay tuned!!
Healthy Lunch in a Hurry!
PLAN AHEAD! Grilling chicken breast ahead of time and roasting asparagus and sweet potatoes in the oven at high heat makes for a fast and healthy lunch any day of the week!
Chocolate "No Bake" Peanut Butter Protein Balls
Chocolate Peanut Butter "No Bake" Protein Balls (Lean body lifestyle recipe) - So fast and so easy to make, and decadently rich as well! Great for a low carb high protein snack before bed time.
Ingredients:
-1 cup of all natural peanut butter
-4 scoops of chocolate whey protein powder
-1 tablespoon of unsweetened baking cocoa
-1 tablespoon of stevia, truvia, and splenda
Directions:
1. Put all ingredients in one bowl and mix thoroughly until the dough no longer sticks to your fingers.
2. Roll dough into balls the size of a racket balls and place on a baking sheet or large plate lines with parchment paper
3. Place balls in freezer for 30 minutes and enjoy!
Ingredients:
-1 cup of all natural peanut butter
-4 scoops of chocolate whey protein powder
-1 tablespoon of unsweetened baking cocoa
-1 tablespoon of stevia, truvia, and splenda
Directions:
1. Put all ingredients in one bowl and mix thoroughly until the dough no longer sticks to your fingers.
2. Roll dough into balls the size of a racket balls and place on a baking sheet or large plate lines with parchment paper
3. Place balls in freezer for 30 minutes and enjoy!
Healthy Holiday
Healthy Easter Meal: Chicken breast marinaded in Bone Suckin BBQ sauce and fresh chopped cilantro, oven roasted bell peppers, asparagus, zucchini, and sweet potatoes, and brown rice and shrimp casserole with part skim mozzarella cheese and cherry tomatoes!
Peanut Butter Post Work Out Heaven
Peanut Butter Post Work Out HEAVEN
Top 2 protein bars with 1 teaspoon of all natural peanut butter each and sliced banana for a perfect post work out treat!
Top 2 protein bars with 1 teaspoon of all natural peanut butter each and sliced banana for a perfect post work out treat!
Succulent Sashimi
Protein Packed Sushi - Spicy Tuna Albacore Medley: Spicy tuna, cucumbers, and sprouts wrapped in fresh albacore in a spicy ponzu sauce. Low carb high PROTEIN, and DELICIOUS!
**Note: I did not make this! This is an example of something I will get when I go out to sushi :) I will usually omit the white rice at a sushi restaurant, but my FAVORITE sushi restaurant happens to have the option of making my rolls with brown rice (Cho Cho San in Thousand Oaks, Ca). Always ask if this option is available at your favorite sushi--Brown rice is loaded with fiber, vitamins and mineral and tastes delicious as well!
**Note: I did not make this! This is an example of something I will get when I go out to sushi :) I will usually omit the white rice at a sushi restaurant, but my FAVORITE sushi restaurant happens to have the option of making my rolls with brown rice (Cho Cho San in Thousand Oaks, Ca). Always ask if this option is available at your favorite sushi--Brown rice is loaded with fiber, vitamins and mineral and tastes delicious as well!
Chocolate PB and Banana Protein "Pudding"
Chocolate Peanut Butter Banana Protein Pudding - One of my favorite creations so far; I always have frozen banana on hand in my freezer for protein shakes but chopped up in this decadently chocolate protein pudding is OUT OF THIS WORLD! Perfect after a hard work out to replenish lost potassium and carbohydrates and also perfect for giving that after dinner sweet tooth a swift kick in the ass!
Ingredients:
-1 cup of Fage 0% fat free greek yogurt
-1/4 scoop of Nu Tek Pro 5 Vanilla protein powder
-1 teaspoon of unsweetened baking cocoa
-1 teaspoon of PB2
-1 - 2 tablespoons of unsweetened vanilla almond milk
-1/2 frozen banana
Directions:
1. Combine all ingredients in a bowl except the banana and mix thoroughly until combined
2. chop frozen banana into small pieces and fold into protein pudding
3. Enjoy!
Ingredients:
-1 cup of Fage 0% fat free greek yogurt
-1/4 scoop of Nu Tek Pro 5 Vanilla protein powder
-1 teaspoon of unsweetened baking cocoa
-1 teaspoon of PB2
-1 - 2 tablespoons of unsweetened vanilla almond milk
-1/2 frozen banana
Directions:
1. Combine all ingredients in a bowl except the banana and mix thoroughly until combined
2. chop frozen banana into small pieces and fold into protein pudding
3. Enjoy!
Chocolate Protein Bars
Chocolate Protein Bars (Jamie Eason Recipe) -Perfectly portable and pre-portioned! Eat as a dessert, a post work out snack, or an easy to pack on the go protein bar that tastes AMAZING. No more eating protein bars with ingredients that look like the back of your shampoo bottle!
Ingredients:
1 cup oat flour
2 scoops vanilla whey protein powder (I use NuTek Pro5 Vanilla)
1/4 teaspoon baking soda
1/4 teaspoon of salt
4 egg whites
1/2 cup Splenda, truvia or stevia
8 ounces of mixed berry baby food (two 4 ounce jars)
4 ounces of water
3 Tbsp. Unsweetened baking cocoa (Ex: Hersheys)
Directions:
1. Preheat oven to 350 degrees.
2. Mix the oat flour, salt, baking soda, baking cocoa and protein powder in one bowl .
3. In another bowl mix the egg whites, Splenda, and the mixed berry baby food together.
4. Add the wet ingredients to the dry ingredients and mix until well blended--but don't over mix dough will become tough.
5. Spray a pyrex glass baking dish with non stick cooking spray and pour batter into it.
6. Bake for 20-30 min
7. Cut into 16 squares after letting it cool.
**Note: You can add walnuts to the batter for texture and flavor and added protein and healthy fat, or swirl in all natural organic peanut butter!
Ingredients:
1 cup oat flour
2 scoops vanilla whey protein powder (I use NuTek Pro5 Vanilla)
1/4 teaspoon baking soda
1/4 teaspoon of salt
4 egg whites
1/2 cup Splenda, truvia or stevia
8 ounces of mixed berry baby food (two 4 ounce jars)
4 ounces of water
3 Tbsp. Unsweetened baking cocoa (Ex: Hersheys)
Directions:
1. Preheat oven to 350 degrees.
2. Mix the oat flour, salt, baking soda, baking cocoa and protein powder in one bowl .
3. In another bowl mix the egg whites, Splenda, and the mixed berry baby food together.
4. Add the wet ingredients to the dry ingredients and mix until well blended--but don't over mix dough will become tough.
5. Spray a pyrex glass baking dish with non stick cooking spray and pour batter into it.
6. Bake for 20-30 min
7. Cut into 16 squares after letting it cool.
**Note: You can add walnuts to the batter for texture and flavor and added protein and healthy fat, or swirl in all natural organic peanut butter!
Mini Turkey Meatloaf!
Mini Turkey Meatloaf - Perfectly portable and pre-portioned for ease and calorie control! Protein pack as well!
Ingredients:
2 lbs lean ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
2 tbsp. grated parmesan cheese
2 tbsp. low sodium worchestire sauce
1 1/2 tsp ground cumin
1/2 tsp dried thyme
1 tsp dried parsley
2 tsp black pepper
2 tsp sweet chili powder
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
½ cup cilantro finely chopped
1 small onion (finely chopped)
½ orange (or red) bell pepper finely chopped
Directions:
1. Preheat oven to 375 degrees.
2. Spray 12 muffin pan with non-stick canola or olive oil spray.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Ingredients:
2 lbs lean ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
2 tbsp. grated parmesan cheese
2 tbsp. low sodium worchestire sauce
1 1/2 tsp ground cumin
1/2 tsp dried thyme
1 tsp dried parsley
2 tsp black pepper
2 tsp sweet chili powder
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
½ cup cilantro finely chopped
1 small onion (finely chopped)
½ orange (or red) bell pepper finely chopped
Directions:
1. Preheat oven to 375 degrees.
2. Spray 12 muffin pan with non-stick canola or olive oil spray.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Carrot Cake Protein Bars
Carrot Cake protein bars (Jamie Eason Recipe) - Perfectly portable and pre-portioned. They also hold up well in the freezer. I usually make a few batches and store them in the freezer until I need a healthy on the go snack or a delicious dessert--No excuse not to eat healthy!
Ingredients:
1 cup oat flour
2 scoops vanilla whey protein powder
2 teaspoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon of salt
1/8 teaspoon allspice
1/8 teaspoon nutmeg
4 egg whites
3/4 cup Splenda, truvia or stevia
8 ounces of baby food carrots (two 4 ounce jars)
4 ounces of water
Directions:
Preheat oven to 350 degrees.
Mix the oat flour, spices, and protein powder in one bowl .
In another bowl mix the egg whites, Splenda, and the carrots together.
Add the wet ingredients to the dry ingredients and mix until well blended--but don't over mix dough will become tough.
Spray a pyrex glass baking dish with non stick cooking spray and pour batter into it.
Bake for 20-30 min
Cut into 16 squares after letting it cool.
You can add walnuts to the batter for texture and flavor and added protein and healthy fat.
*Notes: Check with tooth pick after 20 minutes because mine were done then--it just depends on your oven. Let bars cool completely and store in the refrigerator or freezer. I usually store them in the freezer and then heat them up in the microwave. If you are on the go store in the fridge and they hold up well if you take them in a sandwich bag or tupperware container!
Ingredients:
1 cup oat flour
2 scoops vanilla whey protein powder
2 teaspoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon of salt
1/8 teaspoon allspice
1/8 teaspoon nutmeg
4 egg whites
3/4 cup Splenda, truvia or stevia
8 ounces of baby food carrots (two 4 ounce jars)
4 ounces of water
Directions:
Preheat oven to 350 degrees.
Mix the oat flour, spices, and protein powder in one bowl .
In another bowl mix the egg whites, Splenda, and the carrots together.
Add the wet ingredients to the dry ingredients and mix until well blended--but don't over mix dough will become tough.
Spray a pyrex glass baking dish with non stick cooking spray and pour batter into it.
Bake for 20-30 min
Cut into 16 squares after letting it cool.
You can add walnuts to the batter for texture and flavor and added protein and healthy fat.
*Notes: Check with tooth pick after 20 minutes because mine were done then--it just depends on your oven. Let bars cool completely and store in the refrigerator or freezer. I usually store them in the freezer and then heat them up in the microwave. If you are on the go store in the fridge and they hold up well if you take them in a sandwich bag or tupperware container!
BBQ Chicken Salad
Yummmmm
Protein Shake
Shaken... not stirred.
Buffalo Chili with Whole Wheat Corn Bread
It's chili in here...
Pineapple, Mango, and Black bean Salsa.
A combination of fresh pineapple, fresh mango kiwi, cilantro, black beans, white vinegar, a small amount of brown sugar, and a whole lot of lime juice make this fruit salsa to die for! Top freshly grilled white fish or chicken with this versatile salsa that gives normal pico de gallo a run for it's money!
Peanut Butter Banana Protein Shake
One of my favorite go to protein shakes! Protein Shakes are a great way to get protein and nutrients when you do not have a lot of time. They are also great for a post work out meal!
Ingredients:
-1 scoop Nu Tek Pro 5 vanilla whey protein powder
-1 tsp all natural smooth peanut butter
-1 Lite vanilla activia
-1/2 medium frozen banana
-ice
-1 cup of water (depends on how much ice you put in, add addition water if it is too thick)
Directions:
1. Put all ingredients in a blender
2. blend until the consistency of the shake is smooth and then serve!
Ingredients:
-1 scoop Nu Tek Pro 5 vanilla whey protein powder
-1 tsp all natural smooth peanut butter
-1 Lite vanilla activia
-1/2 medium frozen banana
-ice
-1 cup of water (depends on how much ice you put in, add addition water if it is too thick)
Directions:
1. Put all ingredients in a blender
2. blend until the consistency of the shake is smooth and then serve!
Oven Roasted Asparagus!
My absolute favorite way to prepare vegetables!
Ingredients:
-1 bundle of asparagus
-1 tablespoon of garlic poweder
-1 tsp of black pepper
-1 tablespoon of grated parmesan cheese
Directions:
1. Preheat oven to 400 degrees
2. Cut rough ends off of asparagus--usually where the asparagus naturally snaps if you try and bend it in half gently)
3. Line a large baking sheet with tin foil and spray the tin foil with a high heat cooking spray such as grapeseed oil spray.
4. Place asparagus in the pan making sure to spread them out evenly. If the asparagus are clumped too tightly together they will steam instead of roast.
5. spray asparagus with non stick cooking spray and sprinkle garlic powder, pepper, and parmesan cheese over the top. Mix around with your hands to ensure even coating of the vegetables.
6. Pop in the oven at 400 degrees for 25 minutes, ensuring to stir vegetables around the pan half way through the cooking time. This will make sure your veggies are perfectly crispy and brown all over
7. After 25 minutes remove from oven and enjoy!
**You can prepare most veggies this way and it is absolutely delicious!
Ingredients:
-1 bundle of asparagus
-1 tablespoon of garlic poweder
-1 tsp of black pepper
-1 tablespoon of grated parmesan cheese
Directions:
1. Preheat oven to 400 degrees
2. Cut rough ends off of asparagus--usually where the asparagus naturally snaps if you try and bend it in half gently)
3. Line a large baking sheet with tin foil and spray the tin foil with a high heat cooking spray such as grapeseed oil spray.
4. Place asparagus in the pan making sure to spread them out evenly. If the asparagus are clumped too tightly together they will steam instead of roast.
5. spray asparagus with non stick cooking spray and sprinkle garlic powder, pepper, and parmesan cheese over the top. Mix around with your hands to ensure even coating of the vegetables.
6. Pop in the oven at 400 degrees for 25 minutes, ensuring to stir vegetables around the pan half way through the cooking time. This will make sure your veggies are perfectly crispy and brown all over
7. After 25 minutes remove from oven and enjoy!
**You can prepare most veggies this way and it is absolutely delicious!
Turkey Burger on a Whole Wheat Bun
One of my favorite go to meals--which my boyfriend happens to LOVE. Sweet potato fries and oven roasted veggies make this meal complete. I would say "you don't even miss the real thing" but...THIS IS THE REAL THING! Layer your turkey burger with fresh lettuce, tomato, red onion, pickles and avocado. Eat on a whole wheat bun or wrapped in lettuce if you feel like having a low carb day. I go back and forth between buying pre-made Jennie-O turkey burgers, and making my own with 99 percent lean ground turkey, spices, and other fresh ingredients!
