Recipes

Here’s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!

Servings: 4

Here’s what you need…

• 2 links chorizo, casing removed
• ½ yellow onion, chopped
• 15-oz can diced tomatoes
• 12 cherry tomatoes, halved
• 4 large eggs
• 1 cup arugula
• sea salt
• black pepper

1. Preheat the oven to 300 degrees F.
2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.

Servings: 6

Here’s what you need…

• 2 lbs minced, grass-fed beef
• 2 Tablespoons tomato paste
• 8 oz can of tomato sauce
• 1 Tablespoon chili sauce
• 1 cup cherry tomatoes, halved
• ½ teaspoon sea salt
• 4 zucchini
• ¼ cup fresh parsley

1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.
2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.
3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.
4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.

Nutritional Analysis: One serving equals: 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.

This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.

Servings: 2

Here’s what you need…

Roasted Cauliflower & Broccoli:

• 1 head cauliflower, chopped into florets
• 1 head broccoli, chopped into florets
• 2 Tablespoons olive oil
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 teaspoon garlic, minced
• ½ lemon, juiced

Cajun Salmon:

• 2 (4-oz) salmon fillets
• 2 Tablespoons Cajun seasoning blend
• ½ lemon, sliced

1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
2. Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!

Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.

Pizza cravings have derailed many well-intentioned dieters, so it’s essential to have a solution that doesn’t leave you filled with regret and excessive calories. This recipe for Zucchini Pizza Boats delivers all that you love about pizza – the flavors of basil, marinara, pepperoni and cheese – and swaps out the calorie-laden crust for guilt-free and fiber filled zucchini. Enjoy as a meal, an appetizer or as a snack.

Servings: 6

Here’s what you need…

• 6 organic zucchini
• ½ cup organic spaghetti sauce
• ½ cup mozzarella, shredded
• ¼ cup sliced olives
• ¼ cup fresh basil, chopped
• 3 oz uncured pepperoni, sliced

1. Preheat the oven to 400 degrees F. Lightly grease a shallow baking dish with olive oil
2. Wash the zucchini and slice in half lengthwise. Scoop out some of the zucchini flesh to make little boats. I used a knife to slice down the sides and then a spoon to scoop it out. If the zucchini is soft then you won’t need to use a knife. Arrange the zucchini in the prepared pan.
3. Spoon some spaghetti sauce in each zucchini boat and then top with mozzarella, olives, basil and pepperoni. Bake for 20 minutes or until the toppings are cooked and the zucchini are soft. Enjoy!

Nutritional Analysis: One serving equals: 90 calories, 4g fat, 10g carbohydrate, 3g fiber, and 6g protein.

Servings: 5

Here’s what you need…

• 8oz fresh green beans
• 2 teaspoons olive oil
• 1 Tablespoon dijon mustard
• 2 teaspoons brown rice vinegar
• 3 Tablespoons diced yellow onion
• dash of salt and pepper

1. Steam the green beans until soft, yet still with a slight crunch.
2. In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
3. Transfer beans to serving dish and enjoy.

Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein

Servings: 4

Here’s what you need…

• 1/2 cup Greek yogurt, fat free
• 1 lime, juiced
• 3 garlic cloves, minced
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 4 (3oz) wild caught salmon fillets

1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Servings: 1

Here’s what you need…

• Sprouted grain bread
• 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
• 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
• ½ of a banana, sliced

1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein

Servings: 2

Here’s what you need…

• 1 pound Fresh Skinless Cod
• 1 Tablespoon Coconut oil
• ¼ teaspoon Cumin
• ⅛ teaspoon Garlic powder
• ½ cup Nonfat Plain Yogurt
• 1 Tablespoon Apple Cider Vinegar
• 2 Tablespoons Honey
• 3 cups Shredded Cabbage Mix
• 4 Whole Wheat Tortillas
• Lime or Lemon to taste

1. Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine coconut oil, cumin, and garlic powder. Brush over fish. Bake in a 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
2. Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
3. Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy!

Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

Servings: 6

Here’s what you need:

• 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

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.

Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

Servings: 4

Here’s what you need…

• 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

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.

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

Lean, ground turkey paired with Italian seasoning and tender olives, make these meatballs something special. The key to keeping this savory meal healthy is to pair it with a side of vegetables, rather than starchy pasta.

Servings: 5

Here’s what you need…

• 20 oz Italian Seasoned Lean Ground Turkey
• 30 pitted olives
• 1 teaspoon olive oil
• 2 cloves garlic, finely minced

1. Take one tablespoon of ground turkey at a time; flatten it in your hand and form around an olive to create a ball. Repeat with all of the turkey and olives.
2. Heat the olive oil in a large skillet. Add the garlic and spread around the pan. Add the meatballs.
3. Turn the meatballs every 3 minutes for 20 minutes of cooking. Remove once all sides are browned and the meatballs are cooked through.
4. Serve on a platter with any remaining olives.

Nutritional Analysis: One serving equals: 205 calories, 12g fat, 800mg sodium, 1g carbohydrate, 0g fiber, and 20g protein.

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, and don’t be surprised if you get hooked!

Servings: 2

Here’s what you need…

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 1/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad.

Servings: 4

For the Chicken:

• 1.5 pounds organic, skinless, boneless chicken tenders
• 1 cup organic blackberries
• 1/4 cup coconut aminos (or soy sauce)
• 1/4 cup plum vinegar
• 1 Tablespoon olive oil
• 1/8 cup yellow onion, minced
• 4 garlic cloves, minced
• 1 packet Stevia

1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
2. Combine the rest of the ingredients in a high speed blender until smooth.
3. *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!)
4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

• 1 TBL coconut oil
• 1 cup organic blackberries
• 1 packet Stevia
• 1 Tbl plum vinegar

1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
4. *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!)
5. Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

Here’s a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Servings: 6

Here’s what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take-out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.  Servings: 2

Here’s what you need…

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect fitness meal.

Servings: 4

Here’s what you need…

• 2 teaspoon olive oil
• 4 fillets wild caught catfish
• blackened seasoning (try Cajun’s Choice)
• 1 lemon, sliced

1. Preheat oven to 350. Lightly oil a glass pan.
2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3. Line the fillets in prepared pan, and top with sliced lemon.
4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.

Servings: 12

Here’s what you need…

• ½ cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon ground cloves
• ½ teaspoon baking soda
• ½ teaspoon salt
• ½ cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• ⅓ cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

Here’s what you need…

• 3 cups organic microgreens
• 1 cup sliced strawberry
• strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon honey, 1 teaspoon olive oil, dash of salt and pepper — blended)
• 1/4 cup chopped walnuts

1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

Here’s what you need…

• 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

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

Noodles

1 spaghetti squash

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.

Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Here’s what you need:

• 1 tsp olive oil
• 1 small yellow onion, grated
• 1 garlic clove
• 2 cups grated Zucchini
• ½ tsp salt
• 2 eggs
• ¼ cup coconut flour
• 2 Tablespoons flax meal
• ½ tsp baking powder
• Non-Fat Plain Greek Yogurt
• Sweet Paprika

1. Heat half of the olive oil in a large skillet. Sauté the onion and garlic for 2 minutes, then set aside.
2. Place grated zucchini in a colander, sprinkle with the salt and allow to sit in the sink for 10 minutes.
3. Use a clean paper towel to squeeze excess water from the zucchini.
4. In a medium sized bowl whisk the eggs. Add the coconut flour, flax and baking powder. Add the onions and zucchini.
5. Place the remaining olive oil in a large skillet over medium heat. Drop the dough in heaping Tablespoons, press down with a fork. Cook each side for 3 minutes or until golden. Enjoy!

Nutritional Analysis: One serving equals 51 calories, 2.7g fat, 188mg sodium, 4g carbohydrate, 2g fiber, and 3g protein

Here’s what you need:

• 4 Tablespoons honey
• 4 Tablespoons spicy mustard
• 1 teaspoon grated lemon peel
• 2 teaspoons low-sodium soy sauce
• ½ teaspoon minced garlic
• 6 boneless, skinless chicken breasts

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.