Here is a recipe for powerhouse egg white bites that will get your day started off right! These protein-filled morsels are easy to pack with you for breakfast on-the-road and last most of the week in the fridge. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 16
8 egg whites
¼ cup nonfat cottage cheese
¼ cup nutritional yeast
¼ teaspoon sea salt
1 teaspoon coconut flour
½ cup roasted red bell pepper, chopped
¼ cup fresh spinach, chopped
2 tablespoons fresh scallions, minced
Instructions
1. Preheat the oven to 375 degrees F. Line 16 mini muffin tins with paper liners.
2. In a blender combine the egg whites, cottage cheese, nutritional yeast, sea salt and coconut flour. Blend until smooth. Stir in the remaining ingredients.
3. Evenly fill each of the 16 mini muffin tins with the egg white mixture. Bake in the pre- heated oven for 15 minutes, until set.
Nutrition
One mini muffin equals: 32 calories, 1g fat, 3g carbohydrate, 1g fiber, 64 mg sodium, 1g sugar, and 4g protein.
It’s important to start your day off with a healthy serving of protein and veggies. This recipe delivers both as salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Courtesy of RealHealthyRecipes.com
What you need
Serves 2
1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper
Instructions
1. In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.
2. In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.
3. Cook until egg whites are set, flipping at least once.
Nutrition
One mini muffin equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.
Boxed brownie mixes are filled with refined sugars and grains, so make with this wholesome recipe instead. It’s always a good idea to make these brownies in a mini muffin pan since this really forces portion control. Just eat one brownie and you’ll be able to enjoy this wholesome treat guilt-free!
Also feel free to reduce the amount of honey used, or to replace the honey with stevia to taste, in order to reduce the total sugars in this dessert.
Courtesy of RealHealthyRecipes.com
What you need
Serves 24
3.5 oz dark chocolate (72% cocoa or higher)
½ cup coconut oil
1/3 cup raw honey
2 eggs
1 Tablespoon vanilla extract
¼ teaspoon almond extract
¾ cup blanched almond flour
½ tsp salt
1/2 cup mini chocolate chips
Instructions
1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a double boiler, gently melt the chocolate, coconut oil and raw honey. Remove from heat, allow to cool, add the eggs, vanilla and almond extracts.
3. In a medium bowl combine the almond flour and salt. Add the wet ingredients and mix well. Stir in the mini chocolate chips.
4. Fill the mini muffin tins nearly to the top. Bake for 15-25 minutes until golden and set.
5. Allow the brownies to cool in the pan — if you don’t wait then they fall apart. Enjoy!
Nutrition
One mini muffin equals: 125 calories, 8g fat, 48mg sodium, 8g carbohydrate, 1g fiber, and 2g protein.
This summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal. While typically creamy dishes contain loads of fat and extra calories, this one stays healthy with the use of nonfat, plain Greek yogurt. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 teaspoon olive oil
2 cloves garlic, minced
1 inch ginger root, minced
1 small red onion, chopped
1 small red bell pepper, chopped
2 ripe mangoes, chopped
Juice from 2 limes
1 Tablespoon curry powder
1 teaspoon ground cinnamon
Dash of nutmeg
Dash of red pepper flakes
1 ½ cups non-fat, plain Greek yogurt
1 Tablespoon Dijon mustard
Dash of salt and pepper
3 cups cooked chicken breast, chopped
4 cups salad greens
Instructions
1. In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.
2. Add the onion and bell peppers and sauté for a few minutes.
3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.
5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.
6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.
Nutrition
One serving equals 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.
Reducing the starchy carbs in your dinner is a proven way to stimulate weight loss. This means making changes like using lettuce leaves instead of tortillas and swapping out rice for shredded cauliflower.
Dinners like these Turkey Lettuce Wraps will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
12 large Romaine lettuce leaves
For the Cinnamon Ground Turkey Rice:
1 Tablespoon olive oil
2 carrots, shredded
1/2 yellow onion, minced
dash of sea salt
1/2 teaspoon ground cinnamon
1 lb ground, organic turkey
1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
1/3 cup golden raisins
1 cup chicken broth
dash of freshly ground pepper
For the Quick Apple Chutney:
1 Tablespoon coconut oil
1/2 yellow onion, minced
2 green apples, chopped
1/4 teaspoon ground cinnamon
1 Tablespoon coconut crystals
1/2 cup apple juice or apple cider
sprinkle of sea salt
Instructions
1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.
2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.
3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy
Nutrition
One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein.