Category Archives: Recipes & Brands
Fit Fajita Breakfast
If you have followed me for any length of time, you probably know how much I love Mexican food – and breakfast is no exception. Since I love fajitas, I decided to trade flour tortillas for egg whites and it was a hit!
Grilled Filling:
Steak fajita meat
Fajita Seasoning
1/2 Onion
1 Green Pepper
1 Cup Corn
Lime Juice (2-3 limes)
Salt
Trade the Tortilla for Eggs!
Egg Whites
Low Fat Shredded Cheese
Cold Topping #1:
Fresh Diced Tomatoes
Diced Onion
Diced Small Sweet Peppers
Diced Pickled Jalapeno Peppers
Fresh Minced Garlic
Tablespoon of Apple Cidar Vinegar
Lime Juice (one lime)
Salt
Cold Topping #2
1 Avocado
Low Fat Sour Cream
Sour Cream
Pour egg whites in frying pan, prepared with Pam. Add Fajita mix with a small sprinkle of low-fat Cheddar Cheese and fold. Top with Cold Topping and serve with a few sliced Avocado and a dollop of sour cream.
Have a favorite breakfast recipe? Share it with us below!
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2 for 1 Chicken Fajita Meal
What does a girl do when she can’t eat chips and salsa? She has the next best thing – she makes a healthy Mexican meal!
I love all the flavors Mexican food offers so cook a lot of different Mexican dishes. Last night I was in the mood for fajitas. Since I had several people request recipes after posting it on Twitter and facebook, I’m sharing my meal(s) with you.
2 for 1: 1 recipe for 2 different meals
Fajita Meat:
Fresh Sliced Chicken or Tyson Pre-Cooked Fajita Chicken Strips (fast fix)
Two Bell Peppers (one green, one red)
One Onion
Badia Fajita Seasoning (to taste)
Lime juice, 3-4 limes or 1/4 cup of Lime Juice (depending on your taste)
Salt to taste if needed
Grilled Mexican Corn:
Today’s Harvest Frozen Corn (all natural, no preservatives)
Lots of Fresh Cilantro
Lime juice, 1-2 limes depending on size/taste
5 Diced small red and orange sweet peppers
One Tablespoon low-fat Hellman’s Mayo (optional)
Salt
Mix above ingredients and grill to cook in a pan or on the grill
Rice:
Vigo Yellow Rice
Start the rice first, since it takes 25 minutes to cook, then start grilling the fajita mixture and the corn. The whole meal can be prepared in about 30 minutes.
1 Set of Ingredients, 2 Different Meals
MEAL #1: The No Tortilla Fajita Meal
Serve fajita meat and top with shredded lettuce, a dollop of low-fat sour cream and La Mexican salsa (in the produce section), with sides. (shredded cheese optional)
MEAL #2: Salad Bowl:
Layer #1: Rice
Layer #2: Sour cream
Layer #3: Fajita meat
Layer #4: Salad toppings – Shredded lettuce, diced tomatoes, diced onion, jalapenos, salsa and sliced avocado.
DIET TIPS: Save calories by keeping rice portions small. Remember, avocados are healthy but high in fat and calories so be careful on the amount you eat. 2 tablespoons of low-fat sour cream is only 40 calories and that’s a LOT of calories compared to 159 calories in a half of an avocado, which most people will use as one serving. We always skip the cheese. I don’t really taste it and it’s not worth the extra calories in our house. Finally, La Mexican fresh salsa is really low in calories (only 10 calories per 2 tablespoons) so enjoy!
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Hearty 300 Calorie Bagel Thin Sandwich
Yummy Low-Cal Bagel Thin Sandwich
1 Everything Bagel Thin (100 calories)
1 TBSP Light Veggie Cream Cheese (35 cal)
2 oz favorite meat (100 calories)
1 slice of light cheese (60 calories)
Top with thinly sliced cucumbers, tomato, onion and lettuce (5-10 calories) and a sprinkle balsamic vinegar
Salt & Pepper to taste
Enjoy a very filling lunch for under 300 calories.
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Berry Key Lime Pie Protein Shake
Today, I procrastinated and didn’t run until after 10am.
My punishment: The Sun.
There are always repercussions for poor decisions. I got what I deserved. Luckily, some of my neighbors’ sprinklers were on so I got to run throw them to cool me off.
My reward: My Shake.
There is nothing better than a crisp cold shake after a muggy hot run!
Today’s creation…
BERRY LEY LIME PIE
1 cup fat free milk
a nice long squeeze of Nellie & Joe’s Key West Key lime Juice*
1 cap of butter extract
1 cap of coconut extract (for a tropicalicious taste)
6+ black berries
1 scoop Designer Whey Vanilla Praline protein
1 cup ice
Optional: 1/4 sheet of graham cracker (add last so it doesn’t blend all the way)
*Amount of key lime juice depends on how tart you like it.
252 calories, 28gms of protein
Key West Here I Come!!! YUM!
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Tropicalicious Protein Shake
After my run this morning, I wanted something refreshing and tropical so I whipped up this delicious shake! All it was missing was one of those fancy paper umbrellas!
Orange Juice
1/4 Banana
3 1-inch cubes of fresh pineapple
Splash of Nellie & Joe’s Famous Keylime Juice
1 1/2 scoop of Designer Whey Vanilla Protein (27gms protein)
Cap full of Coconut Extract
Ice
Mix everything but the pineapple together, starting with a cup of OJ and cup of ice, adding more juice until you get the consistency you want. Add the pineapple at the very end and don’t over mix so the pineapple pieces give the shake a bit of texture.
Enjoy!
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Coach’s Nutty Nanner Protein Shake
Since I’m not a huge fan of oatmeal (even though I eat it all the time because it’s so good for you), I decided to start adding it to my protein shakes. Here’s a meal replacement shake I made today – and BOY is it good!!
Fat Free Milk or Water
2 Scoops Designer Whey Vanilla Praline Protein Powder
1/8 cup Coach’s Oats
1 tsp Peanut Butter
1/2 Banana
Stevia (to taste)
Ice
527 calories, 52gms of protein with milk
427 calories, 42gms of protein with water
The Coach’s Oats, along with the taste of Peanut Butter, gave it an extra nutty flavor and texture. Very yummy!! The fat from the peanut butter and whole grain oats slow digestion so I will not only feel full longer, but I’ll absorb more of the protein. Enjoy! 
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PROTEIN SNACK: NatCat’s Protein Balls
If you are like me, you are always looking for a new healthy high-protein treat. So, after my shout out on twitter, I got some twitterific recipes which I’ll be sharing periodically right here!
Meet Natalie Christman
Natalie is a fitness instructor, hair stylist, licensed massage therapist, music, dance, art, wife, sister, family and motivator.
Twitter: https://twitter.com/NatcatChristman
Website: http://beachbodycoach.com/esuite/home/natcat
Natalie’s Protein Balls Recipe:
8tblsp- PB2
3tblsp- natural peanut butter
1/2c- Chocolate Protein
3tblsp- honey
1/2c- oats
Mix ingredients. If too sticky add a little more protein powder until dry and clumpy. Roll into ping pong sized balls and place on wax paper. Freeze until firm.
Thanks NatCat!!
I am SO trying these!!
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BEYOND THE STRAW: Trading Shakes for Cakes!
It’s time to go beyond the protein shake straw and trade the blender for a mixer so we can cook up some protein treats!
As a sequel to my last protein supplement blog “Behind the Straw“, my blog on protein smoothies, I am calling all fit chefs to fess up and share your favorite and unique protein treats including protein waffles, muffins, bars and other creative treats made with protein powder.
After tweeting out a request to see what kind of response I would get, I realized there are many of you eating some really good high-protein grub so I am making it my mission to spread the love! Here’s a sneak peak of a couple of my favorite recipes so far.
Protein Waffles by Julianne Talley
“I am a musician ♪ ♫ ♪ – a cancer survivor, sister to two older brothers, mom to three amazing girls and the lover and friend to an amazing man.”Facebook: http://www.facebook.com/julianne.talley
- 2 c flour
- 1/4 c protein powder
- 4 tsp baking powder
- 3/4 tsp salt
- 1 T sugar
- Egg substitute (equal to 2 eggs)
- 2 c low-fat milk
- 1/4 c light oil (calls for 3/4 but I don’t use that much)
- Add whatever you want to it..cinnamon, walnuts, banana or fruit slices
Protein Muffins by Ozzie Elyashiv
“Proud dad! Into fitness, nutrition, technology & TV. I sell fitness supplements & develop mobile games & apps for iOS. Love the gym!”
President of MuscleTov Sales & Marketing
Twitter is @oztheuzi
website www.oztheuzi.com
RECIPE:
1 1/2 cups whole grain flour or buckwheat flour- 3/4 cup ground flax seed
- 3/4 cup oat bran
- 1/2 cup stevia
- 2 teaspoons baking soda
- 1 teaspoon baking powder
- 1 teaspoon salt
- 2 teaspoons ground cinnamon
- 3/4 cup vanilla or plain almond milk
- 2 eggs, beaten
- 1 teaspoon vanilla extract
- 2 tablespoons olive oil (can also use coconut oil)
- 2 cups shredded carrots
- 2 apples, peeled, shredded
- 1/2 cup raisins
- 1 cup chopped mixed nuts
- 1/2 scoop chocolate protein powder
SHOW & TELL
To share your recipe, please give us your name, blog or website, twitter username, facebook URL and tell us what you do. Are you a mom, trainer, marathon runner or health nut. I will feature some of the best entries in a follow up blog.
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PROTEIN SHAKES: Who’s Behind the Straw
There are a lot of people that take supplements, but it seems most people think of bodybuilders and athletes first when they think of drinking protein shakes – and there’s no one who knows protein better than Designer Whey.
As the #1 protein brand since 1993, they were around during the peek of spandex and body building, and they are thriving here and now – and fitness looks a lot different than it did 20 years ago. With the informative world wide web, people are more educated than ever and more aware of their need for protein in their diet. With this knowledge, protein has become a part of many people’s lives – and if I have to guess, most of them aren’t bodybuilders.
Of matter of fact, I’d guess they are moms, dads, runners, surfers, cyclists, health nuts, fitness newbies, experienced athletes, youth, seniors and basically every body type, age and race. My guess is there is no one Designer “way”. All of us Designer Whey fans (follow them on Facebook) use Designer Whey OUR way – and are loving it!
As a protein supplement enthusiast myself, I’m constantly looking for fresh new recipe ideas, so you can imagine my excitement when I discovered Designer Whey’s shake recipe page! YAYYYYY!!! Ingenious! Whether you use Designer Whey or another brand, you can start mixing it up like a pro with some of their creative yummy ideas. And, if I had to guess, I bet many of you have some great ideas too!!
In search for more great ideas, I asked what flavors and recipes my facebook friends liked and how they mix it up at home. Below are just a few of the first posts. Join the protein party and help us shake things up by sharing your recipe or favorite protein shake fix mix below! I’ll be doing a follow up blog to showcase YOUR recipes, blogs, web pages and/or personal profiles!
FACEBOOKERS SHAKING THINGS UP:
Melissa Henderson Chocolate protein powder- syntha 6 from BSN-with frozen banana, strawberries and peanutbutter
Christopher Borders GNC Wheybolic Extreme 60 CHOCOLATE
Patti Ambrosia McLean 8oz almond milk, body by vi shake mix (im sure whey mix would work) 1T instant coffee, ice and 1T baking cocoa. DELISH.
Ed Meade I have soooo many, but Butterfinger is probably my tops!
Jenee Simons Blueberry with ViSalus
Kristina Smith Davis Baked oatmeal! 1/2 cup whole oats, 1/2 scoop chocolate protein powder, 3 egg whites, 1 cup water, pinch of baking powder and 1-2 teaspoons of cinammon. I usually add 1/2 cup blueberries and sometimes a few pecans, but you can get really creative with your add-ins. Bake it in a preheated 350° oven for 25 minutes and presto! So good I sometimes have it twice a day!
Renee Bissonnette Langlois Kristina, that sounds yummy…maybe sunday for breakfast. vanilla for the protein powder and then the mix ins of raspberries, blueberries and honey.
Ingrid De Groot Suichies · Friends with Alfonso AngryTrainer Moretti
Muscle Milk Vanilla mmmmmm …….. My reward after a workout!
Emily Gibbons Chocolate GNC wheybolic 60, natural peanut butter, and honey, skim milk, ice. Yumm.
Tammie Huff ISO 100 chocolate with a scoop of Myofusion Bananna Cream and a tablespoon of PB2!!!
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Quick & Easy Low-Calorie Tuna Casserole
If you are counting calories, making a casserole can be a pain. Last night I was craving a tuna casserole so I threw this quick creation together. I was in a hurry so I used packaged items, so feel free to replace some of the ingredients with fresh veggies. After I was all done, I cut it into 3″ squares and put it in tupperware for controlled portions for lunch & snacks. I ate one for lunch and will eat another piece before my workout tonight.
Box of Healthy Harvest Thin Whole Grain Spaghetti
12oz (Large) Can of White Albacore Tuna
1 14.5oz can of Del Monte Tomatoes with Garlic, Oregano and Basil
1 12oz Jar of Cento Artichoke Hearts
1 16oz jar of Ragu Light Alfredo Sauce
Squeeze one lemon (or use 1oz or so of lemon juice)
1/8 cup water
Garlic Powder, Salt & Cracked Pepper (I use a lot) to taste
Cook noodles and drain. Combine all above ingredients and place in large rectangular casserole dish and set the oven on 350. Top with 1 cup of light mozzarella cheese and sprinkle a panko bread crumbs (optional). Cook to melt cheese and brown crumbs. Serve with Parmesan Cheese (not included in calories)
Makes 8-12 servings depending on serving size. I cooked my casserole in my Longaberger Woven Traditions® 9″ x 13″ Baking Dish and cut 3″ squares (making 12 servings).
241 calories per serving for 12 servings
361 calories per serving for 8 servings (approximately a 3″ square)
2,892 calories for the entire dish (approximately a 4″ square)
NOTE: Whole grain pasta has a lower glycemic index than white pasta. This means it doesn’t turn to glucose (sugar) and get stored as fat as fast as regular pasta. It will keep you fuller longer and give you more energy for a longer period of time because it converts to glucose slower. White pasta, rice, potatoes and bread all typically have a higher glycemic index, which can cause us to have a short burst of energy (due to the spike in glucose) followed by a crash.
