Altman Fitness

Courtesy of RealHealthyRecipes.com

What you need
Servings: 3

¾ cup fat-free plain Greek yogurt
A few drops of stevia
2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
¾ cup granola

Instructions

1. In a medium bowl, mix the yogurt with the stevia.

2. In another medium bowl, mix the sliced fruit with the cinnamon.

3. In serving dishes, layer the yogurt, fruit, and granola.

Nutrition
One serving equals: 46 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

Who doesn’t love crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

1/2 cup orange juice concentrate (fruit only)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped

Instructions

1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.

2. In a large skillet, heat the coconut oil on medium-high.

3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.

5. Garnish with sesame seeds and freshly chopped green onion.

Nutrition
One serving equals: 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

Pumpkin Turkey Soup

This comforting cold weather soup is filled with creamy pumpkin and savory turkey. Doesn’t get cozier than this!

If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 12

1 tablespoon coconut oil
1 yellow onion, chopped
1 Fennel Bulb, chopped
1 Butternut Squash, peeled, seeded and cubed
2 teaspoons fresh ginger, chopped
1 pound ground turkey
1 (14.5 oz) can diced tomatoes, undrained
1 (14.5 oz) can pureed pumpkin
4 cups broth (chicken or vegetable)
½ teaspoon sea salt
¼ teaspoon black pepper
½ cup fresh parsley, chopped

Instructions

1. 1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.

2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.

3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

Nutrition
One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 1

1 scoop vanilla protein powder
¼ cup egg whites
¼ cup cottage cheese
1 teaspoon vanilla extract
1 teaspoon ground cinnamon

Instructions

1. Mix all of the ingredients together in a bowl.

2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side.

3. Remove from heat and serve immediately with a handful of berries. Enjoy!

Nutrition
One serving equals: 182 calories, 1g fat, 3g carbohydrate, 374g sodium, 0g fiber, and 38g protein.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.

2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.

3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.

4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!

Nutrition
One serving equals: 154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons that I chose these three particular vegetables (red onions, mushrooms, and asparagus) was because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

2 teaspoons olive oil
1 red onion, halved and sliced
2 bunches Asparagus, trimmed and cut into 1-inch segments
4 cups white mushrooms, stems removed and sliced
¼ cup white wine
sea salt and black pepper

Instructions

1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.

2. Add the asparagus and sauté for another 4 minutes.

3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutrition
One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.

Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

For the Wine-Poached Chicken

2 quarts low sodium chicken broth
4 cups white wine
2 yellow onions, halved
4 cloves Garlic, smashed
3 sprigs fresh thyme
3 boneless, skinless chicken breasts

For the Pomegranate Mixed Greens Salad

6 cups Mixed Greens
½ cup pomegranate seeds (arils)
3 tablespoons roasted, salted pepitas
½ cup jicama, peeled and chopped
2 avocados, pitted, peeled and chopped
Classic Balsamic Dressing

Instructions

1. Place the broth, wine, onions, garlic and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. The chicken should be fully covered by the liquid, add more broth if needed. Return to a boil.

2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.

3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!

Nutrition
One serving equals:  394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fiber, 4g sugar, and 44g protein

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts, you will reach your goal. Never. Give. Up.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 lbs green beans, trimmed
6 slices bacon
1/2 cup yellow onion, sliced
2 Tablespoons apple cider vinegar
2 Tablespoons whole grain mustard
½ teaspoon sea salt
¼ teaspoon black pepper

Instructions

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.

2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.

3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutrition
One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.

Incredibly, these tots could be included as part of a fat loss diet. This recipe is a take on cauliflower tater tots – sans dairy. If you want to add in some cheese that would definitely work, but the recipe doesn’t require any cheese to stick together and to taste phenomenal. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast​
2 tablespoons flax meal​
½ teaspoon sea salt
¼ teaspoon black pepper​
¼ teaspoon garlic powder​
¼ teaspoon onion powder​
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced

Instructions

1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.

2. Steam the cauliflower florets for 10 minutes, until very soft. Transfer to a colander to drain. Transfer the cauliflower to the center of a stack of folded paper towels and squeeze to remove as much liquid as possible.

3. Combine the almond flour, nutritional yeast, flax, salt, pepper garlic and onion powders in a mixing bowl. Separate half of the flour mixture into a shallow bowl.

4. Add the cauliflower, egg, onion, bell pepper and parsley into the mixing bowl with half of the flour mixture. Mix well and mash the cauliflower into small pieces.

5. Use 1 Tablespoon scoops to form the cauliflower dough into tot shapes. Dredge the tots through the remaining flour mixture. Place the tots on the prepared baking sheet in a single layer. Makes 16 tots.

6. Bake for 20 minutes, turning halfway through, until golden.

Nutrition
One serving equals: 136 calories, 6g fat, 276mg sodium, 12g carbohydrate, 6g fiber, 0g sugar and 11g protein.

If you’re hungry for a really satisfying dinner that won’t ruin your fitness results, then I’ve got you covered with this delicious skillet recipe. It uses cauliflower “rice” to mimic regular rice and nutritional yeast to mimic cheese. As a result, you have a very filling, very satisfying dinner that is light on calories since so much of the meal is packed with fiber and muscle-promoting protein. Enjoy your dinner AND keep achieving those amazing fitness results!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 10

1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast​
2 tablespoons flax meal​
½ teaspoon sea salt
¼ teaspoon black pepper​
¼ teaspoon garlic powder​
¼ teaspoon onion powder​
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced

Instructions

1. Heat the olive oil in a large skillet. Stir in the ground beef. Cook and stir until the beef is crumbly and no longer pink. Drain and discard any excess grease. Mix in the onion and garlic. Cook until tender, about 5 minutes. Add the bell pepper, oregano, basil, red pepper, sea salt and black pepper. Cook and stir until the bell pepper is tender, about 5 minutes.

2. Stir in the cauliflower rice, tomato sauce and kidney beans. Bring the mixture to a simmer, reduce heat and cover, simmering until the vegetables are tender, about 8 minutes. Remove the pan from heat, sprinkle the nutritional yeast overtop and garnish with fresh parsley. Enjoy!

Nutrition
One serving equals: 246 calories, 6g fat, 558mg sodium, 21g carbohydrate, 7g fiber, and 25g protein.

Real Food Mac and Cheese

Here’s a healthy take on Mac and Cheese that you and your whole family will love. What makes it healthy? It’s dairy-free, made with chickpea noodles and contains chunks of real butternut squash. This turns a meal that is traditionally full of simple carbs and fat into one that has plenty of protein and fiber to help support your fitness and fat loss goals. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1 cup raw cashews
1 (8oz) box Banza Cavatappi (made from chickpeas)
2 cups Butternut Squash, peeled, seeded and cubed
1 teaspoon coconut oil​
1 yellow onion, chopped
1 teaspoon minced garlic
1 tablespoon coconut flour​
1½ cups almond milk (or other nondairy milk)
½ cup nutritional yeast​
½ teaspoon sweet paprika​
1½ teaspoons sea salt
1 teaspoon lemon juice

Instructions

1.Place the cashews a bowl and fill with hot water. Cover and set aside for 10 minutes.

2. Bring 8 cups of salted water to a rolling boil. Add the pasta and butternut squash cubes and stir immediately. Cook for 10 minutes, until the desired firmness has been reached in both the pasta and the butternut squash. Strain and rinse with water. Set aside.

3. Heat the coconut oil in a medium-sized saucepan over medium heat. Add the garlic and onion and sauté for 5 minutes, until soft. Add the coconut flour and sauté until golden.

4. Put the onion mixture, the drained cashews, and the remaining ingredients in a food processor and blend until smooth.

5. Pour the sauce back into the saucepan and cook over low heat, stirring frequently, until warmed and thickened. Add the drained, cooked pasta and butternut squash to the pan, stir well and serve. Enjoy!

Nutrition
One serving equals: 274 calories, 15g fat, 32g carbohydrate, 9g fiber, 6g sugar and 16g protein.

Healthy Pad Thai

This recipe for a Pad Thai is lower in carbs and higher in protein than what you’d get at your local Thai place, yet filled with all the same flavors that you love.

If you’ve been craving Pad Thai but don’t want to sacrifice all of the hard work that you’ve been putting in with your workouts then give this recipe a try!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Noodles
1 (8oz) package Black Bean & Sesame Fettuccine (Explore Cuisine)

For the Sauce
3 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon rice vinegar
1 tablespoon coconut aminos​
2 tablespoons coconut sugar
3 tablespoons ground fresh chili paste (sambal oelek)
2 tablespoons creamy peanut butter

For the Pad Thai
1 tablespoon olive oil​
2 teaspoons minced garlic
1 teaspoon fresh ginger, grated
1 pound boneless, skinless chicken breast, chopped into 1-inch pieces
2 eggs, slightly beatens
2 cups Butternut squash noodles
1 cup bean sprouts
¼ cup dry-roasted peanuts, chopped
3 Green Onions, chopped
½ bunch fresh cilantro, chopped
2 limes, sliced
sea salt

Instructions

1. Bring 8 cups of water to a boil. Add the black bean and Sesame Fettuccine. Reduce heat and simmer for 6 minutes. Drain and rinse and set aside.

2. Mix the sauce ingredients together and set aside.

3. Place a large skillet over medium-high heat. Add the olive oil, garlic, ginger and chicken. Cook, stirring often, until the chicken is cooked through. Push the chicken to one side of the skillet.

4. Add the beaten eggs to the skillet, away from the chicken, and scramble, breaking it into small pieces as it cooks.

5. Add the noodles, sauce, butternut squash noodles, bean sprouts, and peanuts to the skillet. Mix to combine.

6. Top with the green onions, cilantro and serve immediately with lime wedges. Salt generously to taste. Enjoy!

Nutrition
One serving equals: 288 calories, 12g fat, 591mg sodium, 22g carbohydrate, 9g fiber, and 22g protein

Leftovers from this recipe are simply wonderful as a packed meal the next day. Chop one of the leftover chicken breasts and enjoy it with a handful of fresh arugula and a spoonful of the bean mixture.

When healthy eating tastes THIS good it’s hard to stop. And why would you want to?!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Spice Blend
1 teaspoon ground cumin
1 tablespoon garlic powder
½ teaspoon smoked paprika
½ teaspoon black pepper
1 lime, juiced
¼ teaspoon liquid stevia
1 tablespoon fresh cilantro, minced
1 teaspoon fresh jalapeño, seeded and minced

For the Skillet
6 boneless, skinless chicken breast halves
1 teaspoon olive oil
1 yellow onion, chopped
2 Roma tomatoes, chopped
1 tablespoon garlic, minced
2 teaspoons kosher salt
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground cayenne pepper
1 (15oz) can black beans, rinsed
1 (15 oz) can pinto beans, rinsed
1 (15 oz) can white beans, rinsed
1 avocado
½ cup pico de gallo
¼ cup fresh cilantro, minced

Instructions

1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.

2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.

3. Stir in the tomatoes, garlic, salt, cumin, cinnamon and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.

4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!

Nutrition
One serving equals: 322 calories, 14g fat, 829mg sodium, 14g carbohydrate, 6g fiber, 3g sugar and 35g protein.

By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen’s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 sweet potatoes
3 Green Apples
⅓ cup natural BBQ sauce (avoid ones with added sugars)
1 tablespoon lemon juice
1 tablespoon coconut sugar (optional)
4 skinless, boneless, chicken breasts
8 slices Turkey Bacon
1 tablespoon fresh parsley, for garnish

Instructions

1. Skin the sweet potatoes and slice into half-moons.

2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.

3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.

4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.

5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.

The noodles used here are Banza Rotini made from Chickpeas. These have twice the protein, twice the fiber and half the carbs of traditional wheat noodles! What’s really cool is that by making swaps like this in your cooking, your family gets healthier and more fit without ever realizing that you’re feeding them something that’s good-for-them. Sneaky, sneaky!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1 tablespoon olive oil
1 yellow onion, chopped
2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
1 teaspoon garlic powder, divided
1 teaspoon sea salt, divided
½ teaspoon onion powder, divided
½ teaspoon black pepper, divided
½ teaspoon sweet paprika, divided
½ teaspoon dried basil, divided
½ teaspoon dried thyme, divided
1 Lemon, juiced and zested
2 cups Mushrooms, sliced
1 (8oz) box Banza Rotini made from Chickpeas (or 5 zucchini turned into noodles with a veggie peeler)
2 heads Broccoli, chopped
1 tablespoon coconut oil
1 tablespoon coconut flour
1 can (13.66oz) coconut milk, full fat
½ cup nutritional yeast
1 tablespoon dijon mustard
1 tablespoon mirin OR white wine

Instructions

1.Heat the olive oil in a skillet over medium-high heat. Add the onion and cook, stirring often, for about 8 minutes, until soft.

2. Rinse the chicken breast and pat dry. Cut into 1-inch cubes.

3. Measure out the spices, dividing into two small bowls.

4. Combine the chicken pieces with half of the spices and the juice and zest from the lemon. Mix well until all of the chicken pieces are evenly coated.

5. Add the chicken to the onions in the skillet and cook for another 10 minutes, until all of the pink is gone from the center of the chicken pieces. Add the mushroom and cook for another 4 minutes. Transfer the chicken mixture to a plate, cover and set aside.

6. Bring 8 cups of salted water to a rolling boil. Add the Banza noodles and stir immediately. After 5 minutes, add in the broccoli. Boil for another 4 minutes, then drain the noodles and broccoli.

7. In a large skillet, melt the coconut oil over medium heat. Whisk in the coconut flour and continue to whisk until browned. Add the coconut milk, nutritional yeast, Dijon, mirin (or white wine), and the remainder of the spices. Whisk frequently until the sauce begins to boil. Reduce the heat to a simmer and continue whisking for 5 minutes, as the sauce thickens.

8. Add the chicken, veggies and noodles to the sauce and mix well. Cook until warmed through. Serve immediately and enjoy!

Nutrition
One serving equals: 499 calories, 24g fat, 431mg sodium, 29g carbohydrate, 8g fiber, 5g sugar and 46g protein.

Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy game day. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. ​While it tastes fantastic, you’re taking in way more calories than you need to.

This recipe for Boneless Chicken Wings is much healthier while tasting JUST AS AMAZING!

1. Instead of frying these wings we are going to either use an air fryer (preferred method) or an oven.
2. Instead of breading these wings in grains and gluten we are going to use a grain-free breading.
3. Instead of tossing these wings in a sauce that’s high in sugar and preservatives we are going to make our own sauce using wholesome ingredients and tons of flavor.

Below is the classic Buffalo sauce, however, there are 5 additional sauce recipes to choose from on RealHealthyRecipes.com.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1½ pounds boneless, skinless chicken breast
celery and carrot sticks (optional for serving)

Flour Mixture
¼ cup almond flour
1 tablespoon arrowroot starch​
2 teaspoons sea salt
½ teaspoon sweet paprika​
¼ teaspoon black pepper​
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder​

Wet Mixture
½ cup milk (any kind) I used almond milk
1 egg white
1 tablespoon grain-free vodka (or apple cider vinegar)

Crunchy Mixture
2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

Buffalo Sauce
¾ cup hot sauce
6 tablespoons coconut oil

Instructions

1. Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.

2. If you are using an air fryer, place the basket near the three bowls. If you are using the oven then line a baking sheet with parchment paper and preheat the oven to 375 degrees F.

3. Take each piece of chicken and drag it through the flour mixture, dip it in the wet mixture and roll it in the crunchy mixture. Place each coated wing in the air fryer basket or on the prepared baking sheet.

4. Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.

5. Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes, until the wings are golden.

6. Combine the hot sauce with the melted coconut oil. Mix until fully combined. Toss the cooked wings with the sauce and serve immediately. Enjoy!

Nutrition
One serving equals: 482 calories, 11g fat, 432mg sodium, 13g carbohydrate, 1g fiber, 0g sugar and 26g protein.

This recipe calls for sweet potato rice, which is sweet potato that has been turned into noodles with a spiral slicer, and then pulsed in the food processor until small rice-like pieces form. It’s entirely possible to save time by chopping up your sweet potato rather than going through the process of turning it into rice, if you’d prefer!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 pound lean ground beef
1 teaspoon sea salt
1 teaspoon sweet paprika
1 teaspoon garlic powder
2 Cups Sweet Potato Rice or finely chopped, uncooked sweet potato
2 cups kale, chopped
1 cup liquid egg whites
*Optional* ¼ cup fresh mozzarella
*Optional* ¼ cup fresh cilantro
*Optional* ¼ cup guacamole

Instructions

1. Place a large skillet over medium high heat. Add the ground beef and cook, breaking it up with a wooden spoon, until all of the pink is gone. Remove from heat.

2. Mix the sea salt, paprika and garlic powder into the beef. Return the heat to medium and add the sweet potato rice to the skillet. Cover and cook for 5 minutes.

3. Add the chopped kale to the skillet, cover and cook for another 5 minutes.

4. In another skillet over medium heat and scramble the egg whites until the curds are barely wet and starting to break apart.

5. Mix the egg whites into the skillet and top with mozzarella and cilantro. Immediately serve with guacamole. Enjoy!

Nutrition
One serving equals: 342 calories, 7g fat, 712mg sodium, 22g carbohydrate, 4g fiber, 6g sugar and 44g protein.

Move over mashed potatoes….your services are no longer needed here.

There is literally NO REASON to ever make mashed potatoes again now that CAULIFLOWER SMASH is in town!

The smashed garlic adds such phenomenal flavor that it’s hard to stop eating it. This creamy, delightful dish is perfect for your holiday repertoire this year! Yum!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 head cauliflower florets
3 tablespoons Coconut Oil OR Butter
6 garlic cloves, smashed
3 tablespoons Plain Greek Yogurt
¼ cup parmesan cheese (or 2 Tbsp of nutritional yeast)
sea salt and black pepper
1 Tbsp fresh chives, minced *optional garnish

Instructions

1. Place the cauliflower florets in a pot of water and bring to a boil for 10 minutes, until tender. Drain the pot and transfer the cauliflower to a food processor.

2. Return the pot to medium heat. Add the oil (or butter) and the smashed garlic cloves. Sauté until fragrant, for about a minute.

3. Transfer the garlic to the food processor along with the remaining ingredients. Blend until a smooth consistency is reached. Garnish with minced chives. Enjoy!

Nutrition
One serving equals: 194 calories, 13g fat, 240mg sodium, 9g carbohydrate, 2g fiber, 4g sugar and 13g protein.

Protein Power Oatmeal

​​This is the TASTIEST way to prepare oatmeal that includes powerful protein to fuel your day! You can make this a few days ahead and store in the fridge for easy, grab-n-go breakfasts.

The quality and flavor of the protein powder that you use will impact both the flavor and consistency of your oatmeal, so choose wisely!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1¾ cups milk (any kind)
1 cup rolled oats
a generous sprinkle of sea salt
a generous sprinkle of ground cinnamon​
a generous sprinkle of coconut sugar
2 scoops Frosted Vanilla Cake Protein Powder
½ cup whole pecans, toasted and chopped
1 Banana, peeled and sliced into half moons

Instructions

1. In a medium pot, bring the milk to a simmer. Add the oats, salt and cinnamon and simmer until thickened.

2. Remove from heat. Mix in the coconut sugar and protein powder. If it’s too thick, stir in a splash of milk, until a pleasant, creamy consistency is reached.

3. Stir in the pecans and bananas. Divide into bowls and garnish each portion with an additional sprinkle of sea salt, cinnamon, coconut sugar, pecans and sliced banana. Enjoy!

Nutrition
One serving equals: 232 calories, 12g fat, 209mg sodium, 15g carbohydrate, 2g fiber, 10g sugar and 17g protein

What you need
Serves 1

1 scoop vanilla protein powder
¼ cup egg whites
¼ cup cottage cheese
1 teaspoon vanilla extract
1 teaspoon ground cinnamon

Instructions

1. Mix all of the ingredients together in a bowl.

2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side.

3. Remove from heat and serve immediately with a handful of berries. Enjoy!

Nutrition
182 calories, 1g fat, 3g carbohydrate, 374g sodium, 0g fiber, and 38g protein.

There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out.

All of the flavors, none of the guilt!

This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!

What you need
Serves 4

For the Coconut Amino Sauce

1/3 cup coconut aminos
2 teaspoons garlic, minced
½ teaspoon liquid stevia
1 Tablespoon chili paste (sambal oelek)
1 teaspoon fish sauce
1 Tablespoon ginger, minced
1 teaspoon toasted sesame oil

For the Noodles

1 butternut squash
1 sweet potato
1 teaspoon olive oil
sea salt and black pepper

For the Shrimp and Veggies

1 teaspoon olive oil
12 oz large shrimp, peeled and deveined
2 cups (5oz) white cremini mushrooms, sliced
1 red bell pepper, seeded and diced
2 zucchini, diced
1 carrot, grated
2 Tablespoons fresh cilantro, minced

Instructions

For the Coconut Amino Sauce

1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.

For the Noodles

1. Preheat the oven to 350 degrees F.

2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.

For the Shrimp and Veggies

1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.

2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes.

3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined.

4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!

Nutrition
193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.

Apple Fritter Protein Balls

Craving a donut? I’ve got you covered! Part of maintaining a fitness lifestyle is quenching your unhealthy cravings with healthier options, like these protein balls. You get to enjoy similar flavors to the food that you crave, while filling your body with usable, favorable nutrients rather than a bunch of sugar and flour.

The average apple fritter donut contains 450 calories, 17 grams of fat, 63 grams of carbs and 38 grams of sugar! Compare that to the 100 calories, 2 grams of fat, 14 grams of carbs, 16 grams of protein and only 2 grams of sugar found in 2 of these tasty protein balls!

Making smart food choices like this will transform your fitness goals from being merely a vision to being reality.

There are two super ingredients in these protein balls: protein powder and powdered greens. Yep, you read that correctly. These tasty, donut-replacing protein balls are not only super low in sugar, they also contain powdered super greens. Considering that only 14 percent of adults get adequate amounts of veggies and greens in their diet, we could all benefit from some super greens.

What you need
Serves 30

1 apple
1 teaspoon coconut oil
½ teaspoon ground cinnamon
1½ cups old fashion oats
¼ cup Powdered Greens
½ cup Vanilla Protein Powder
¼ teaspoon sea salt
1 cup Almond Butter
3 tablespoons almond milk
1 tablespoon brown Swerve

Instructions

For the Coconut Amino Sauce

1. Seed and finely dice the apple. I leave the skin on for the added flavor and fiber.

2. Place a small skillet over medium-low heat. Add the coconut oil, diced apple, and cinnamon. Mix until fully combined. Cook, stirring occasionally until the apples are tender. Remove from heat and set aside.

3. In the mixing bowl of an electric mixer combine the oats, powdered greens, protein powder and sea salt. Mix until fully combined.

4. Add the almond butter, almond milk and cooked apples. Mix on medium-low until a soft, crumbly dough forms. Test pressing the dough together into a ball – if it doesn’t stick together then add an additional tablespoon of almond milk.

5. Form the dough into 30 balls using a Tablespoon to scoop, and rolling the dough together in your hands. Roll the balls in the brown Swerve. Place the balls on a plate and chill in the fridge until you’re ready to enjoy.

Nutrition
One ball equals: 50 calories, 1g fat, 21mg sodium, 7g carbohydrate, 2g fiber, 1g sugar and 8g protein.

3 Ingredient 5-Min Frozen Yogurt

Here’s an insanely delicious recipe for Protein Frozen Yogurt that will satisfy even the pickiest of eaters! It’s hard to believe that it contains such wholesome, protein-packed ingredient to help fuel your fitness results, considering how delicious it tastes.

The protein that I used in this recipe is my favorite vanilla flavored protein. With a name like Frosted Vanilla Cake you know it’s gonna taste great! It’s part of our FBBC Approved, Trulean super-clean, no-artificial sweeteners line of products to support our fit and healthy lifestyle.

You could certainly make this recipe using whatever vanilla protein powder you have on hand, though do know that the quality of the protein will have an effect on the flavor of your frozen yogurt. Use one that’s really tasty!

What you need
Serves 4

2 cups Non-Fat Plain Greek Yogurt (or dairy-free yogurt)
10 ounces frozen strawberries
2 scoops Frosted Vanilla Cake Protein Powder

Instructions

1. Divide the Greek yogurt into 2 ziplock bags and store in the freezer overnight, or for a minimum of an hour.

2. Remove the yogurt from the freezer and, while it’s still in the bags, break into pieces. If it’s really solid then place in the fridge for 10 minutes and then break it into pieces.

3. Place the frozen strawberries in a food processor and pulse to chop. Add the protein powder and frozen yogurt and blend until creamy.

4. Serve immediately. Garnish with fresh strawberries and enjoy!

Nutrition
One serving equals: 138 calories, 0g fat, 95mg sodium, 12g carbohydrate, 2g fiber, 7g sugar and 23g protein.

What you need
Serves 12

2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives

For the Sauce:

14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper

For the Noodles:

1 spaghetti squash

Instructions

1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.

2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.

3. Combine all of the sauce ingredients into a medium bowl and mix well.

4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.

5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutrition
266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices.

So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict – where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly version of Eggs Benedict that will keep you on track with your results. Enjoy!

What you need
Serves 4

For the Marinade:

2 Tablespoons olive oil
2 Tablespoons balsamic vinegar
1 teaspoon minced garlic
1 Tablespoon minced shallot
sea salt and black pepper
1 teaspoon dried basil

For the Creamy Mustard Sauce:

2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
1/8 teaspoon sea salt
1/8 teaspoon black pepper
1 teaspoon water

For the Benedicts:

4 Portobello mushrooms
1 teaspoon white vinegar
4 eggs
1 cup baby spinach

Instructions

1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through.

2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge.

3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through.

4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs.

5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy!

Nutrition
297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein

What you need
Serves 12

1 (14oz) extra firm tofu, pressed and sliced
¼ cup BBQ sauce
2 cups red quinoa, cooked
1 (15oz) can black beans, drained and rinsed
1 small red bell pepper, seeded and diced
½ cup canned corn
¼ cup goat cheese, crumbled
2 Tablespoons fresh cilantro, chopped
1 teaspoon olive oil
1 teaspoon fresh lime juice
sea salt and black pepper to taste

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.

2. In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!

Nutrition
266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein

I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

What you need
Serves 6

2 small apples, cored and chopped
1 Tablespoon orange juice
3 cups roasted chicken, chopped
¼ cup toasted walnuts, chopped
¼ cup black raisins
1 (4oz) can mild diced green chiles
½ cup non-fat plain Greek yogurt
¼ cup light, balsamic dressing
sea salt and black pepper to taste
1 head butter lettuce
red grapes – optional for serving

Instructions

1. In a large bowl combine the chopped apples and orange juice. Mix to combine.

2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

Nutrition
224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein

Cheesy Flat Zucchini Noodles

Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

What you need
Serves 4

1 teaspoon coconut oil
Pinch of salt
1 Tablespoon almond flour
4 large zucchinis, peeled with a veggie peeler
2 Tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon red pepper flakes (or more to taste)
1 Tablespoon minced parsley
¼ teaspoon black pepper

Instructions

1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.

2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.

3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.

4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.

5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.

6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

Nutrition
165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein