Sunday, February 12, 2012

You Asked for It: Most-Requested Healthy Recipes

Pin It

Print Friendly and PDF
Eating healthy doesn't have to be hard. It doesn't have to be a guessing game anymore. I will be listing my daily eating habits here for you to get more ideas on how to eat healthy. I will list things I find yummy and I think you will too. Of course you can have pizza, ice cream, cake, cookies, and Starbucks but do you have to have it everyday? No, you don't have to have it everyday but you can have a little when you do have it and enjoy it knowing you will taste it again and it isn't a forbidden fruit. Forbidden foods only make it so you crave them more. P.S. This is not a picture of me. Just didn't have time to take one of myself. :)



DAY 1:
BREAKFAST
Banana Nut Oatmeal
1 banana, 1/3 cup oats, 1/3 cup almond milk, 1 Tablespoon walnuts, 1 Tablespoon wheat germ, 1/2 teaspoon cinnamon, 1 teaspoon honey, and dash of salt if you wish.

SNACK
2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)

LUNCH
Creamy Peanut Butter Shake
4 ice cubes
1 cup of almond milk
1/2 frozen banana
1 scoop of protein powder- vanilla is usually used but you can add chocolate for a different taste
2 Tablespoons of peanut butter
1 scoop Amazing Grass Chocolate Drink Powder
Crush the ice until substance is smoothie-like, then add the other ingredients and blend.This is a suitable breakfast or lunch replacement.

These are the exact brands I use.

SNACK
1/4 cup hummus, 3 carrot sticks (80 calories)

DINNER
Chicken Salad
Ingredients
1/3 cup red-wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 cups chopped romaine lettuce
1 cups chopped cooked chicken
1 small tomatoes, chopped
1 medium cucumber, peeled, seeded and chopped
1/2 cup crumbled feta cheese
Preparation
Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Use half on you salad now and half on another salad. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

DAY 2:
BREAKFAST
Pin It

Berry Smooth Smoothie













This is a  meal in a glass smoothie. I love the burst of flavor from the berries and oranges juice. Packed with carbohydrate and powerful antioxidants . Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body's cells process oxygen.

1 1/4 cups fresh or frozen berries
3/4 cup coconut yogurt or low-fat plain yogurt
1/2 cup orange juice
1 scoop protein powder
1 tablespoon toasted wheat germ
1 tablespoon honey (optional)
1/2 teaspoon vanilla extract (optional)

SNACK
Trail Mix Delight
Ingredients
1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon raisins
1 1/2 teaspoons chocolate chips
Preparation
Combine almonds, peanuts, cranberries, raisins and chocolate chips in a small bowl.
This makes two servings so I eat one now and one after lunch.

LUNCH
Tuna Melt
Ingredients
1/2 cans solid white tuna packed in water, drained
1 tablespoon safflower mayonnaise, plus more for spreading
freshly ground black pepper to taste (optional)
herbamare to taste or salt (optional)
2 slices flaxseed bread

Directions
Preheat the broiler and position the oven rack about 6 inches from the broiler.
Combine the tuna, mayonnaise, pepper, and herbamare salt in a medium bowl. Stir until well mixed.
Arrange the bread slices on a work surface. Lightly spread each slice of bread with additional mayonnaise and add mixed tuna to bread as well as cheese.
Place sandwiches on a sheet tray and place under broiler. Cook until cheese is golden and bubbly, about 5 minutes.

Notes:
Herbamare I have used for years and it's my all time favorite for a salt substitute. LOVE IT!!! I put it on everything and it's awesome. Veggie Cheese melts just like real cheese and I really enjoy eating it. I also like safflower mayonnaise and listed below are all the products I use and like. Coconut milk, ice cream,  yogurt... they are the BEST! The flaxseed bread is the one I love because two slices equal 1 serving when all other bread it's one slice and that is one serving... how do you make a sandwich like that?

SNACK
Trail Mix Delight
Recipe above.

DINNER
Pesto Pizza
Ingredients
1 pound prepared pizza dough, preferably whole-wheat (I get mine at Whole Foods)
Pinch of herbamare or salt
Freshly ground pepper to taste
1/2 cup prepared pesto (I will give you my recipe at some point)
1 cup shredded part-skim mozzarella cheese
Preparation
Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray. Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.Season with salt and pepper. Spread pesto evenly over the crust, top with the pesto mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

SNACK:
A mixture of fresh fruits 1 cup

THINGS I LOVE FROM MY RECIPES:

www.galaxyfoods.com

DAY 3:
BREAKFAST
Breakfast Muffins
Only eat one muffin and have a glass of almond milk. :)

Ingredients
1 cup All Purpose Baking Flour
1 ¼ cups oatmeal ( whole grain)
2 ½ teaspoons baking powder
½ teaspoon sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
1 teaspoon ginger ( fresh or powdered)
2 cups bananas, ripe & mashed ( about 4 medium)
2⁄3; cup applesauce
1⁄3; cup carrots, shredded
1 large eggs
2 tablespoons safflower oil


Directions
Preheat oven to 375.


Combine first 7 ingredients in a large mixing bowl. Stir until well blended.
In a separate smaller bowl combine all other ingredients (bananas - butter), stir until well blended.
Add banana mixture to the flour mixture along with the raisins, if you desire.
Fill muffin cups 2/3 way full.

Bake at 375 for about 20 minutes, until the muffin springs back when lightly touched.
Makes 16 small muffins, or 8 giant-sized muffins.

SNACK
Berry Yogurt Parfaits
This is a fav! P.S. This makes extra. Just have one bowl full.

Ingredients
 1 containers coconut yogurt vanilla flavor
 1 cup frozen or fresh black berries or raspberries
 1/2 cup granola

Directions
In a small bowl combine yogurt, berries, and granola and top with coconut yogurt.

LUNCH
Berry Boost Protein Shake
Ingredients:
1 scoops Vanilla Protein Powder
1/2 cup raspberries
1/2 strawberries
8 oz ounces almond or coconut milk
1/2 cup ice cubes

Directions
Blend all ingredients together and yummy. :)

SNACK
Muffin from Breakfast

DINNER
Herb Infused Chicken with Tomato & Wine Sauce.
10 servings
Active Time: 45 minutes
Total Time: 3 3/4-6 3/4 hours
Ingredients
4 slices turkey bacon
1 large onion, thinly sliced
4 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon freshly ground pepper
1 cup dry white wine (see Tip)
1 28-ounce can tomatoes, with juice, coarsely chopped
1 teaspoon Herbamare
10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
1/4 cup finely chopped fresh parsley
Direction
Cook turkey bacon in a large skillet with a little safflower oil over medium heat until crisp. Transfer to paper towels to drain. Crumble when cool. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, pepper and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low.

THINGS I LOVE FROM MY RECIPES:

 



DAY 4:

BREAKFAST
Peanut Butter Oatmeal Energy Bars
Pin It


Ingredients
Coconut Cooking spray
1/2 cup honey
1/2 cup organic crunchy peanut butter
2 tablespoons maple syrup
1 tablespoon safflower oil
1/4 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups rolled oats
2 cups crisp brown rice cereal
1/4 cup toasted wheat germ
1/2 cup chopped roasted peanuts
1/2 cup chopped dried papaya
1/2 cup chopped dried figs
1/2 teaspoon kosher salt (Optional)
Directions
Spray a 9 by 13-inch baking dish with cooking spray and set aside.
In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, safflower oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract.
In a large bowl, combine oats, rice cereal, wheat germ, peanuts, papaya, figs and salt.
Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (will cool faster in the refrigerator). Cut into squares or bars.

SNACK
Honey Glazed Mini Carrots
This makes 4 servings so just have 1/2 cup               

Ingredients
3 cups mini carrots, (1 pound)
1/3 cup water
1 tablespoon honey
2 teaspoons safflower oil
1/4 teaspoon herbamaire, or to taste
1 tablespoon lemon juice
Freshly ground pepper, to taste
1 tablespoons chopped fresh parsley
Preparation
Combine carrots, water, honey, butter and salt in a large skillet. Bring to a simmer over medium-high heat. Cover and cook until tender, 5 to 7 minutes. Uncover and cook, stirring often, until the liquid is a syrupy glaze, 1 to 2 minutes. Stir in lemon juice and pepper. Sprinkle with parsley and serve.

I like to have a few whole wheat crackers with a little cheese as well.

LUNCH
Salad Delish
Ingredients
3 cups mixed, salad
1/2 cup shredded carrots
1 tablespoons green onion, chopped
1 tablespoon dressing
5 cherry tomatoes
2 slices roast turkey breast, cut up (3 ounces)
1 slices reduced-fat Swiss cheese, cut up (2 ounces)

Preparation
Toss greens, carrots, onion and dressing in a large bowl until coated. Arrange tomatoes, turkey and cheese on top of the salad.

SNACK
Honey Glazed Mini Carrots
Recipe above

DINNER
Chicken Breasts with Mushroom Cream Sauce
2 servings
Ingredients
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed
1/2 teaspoon freshly ground pepper
1/4 teaspoon Herbamare
1 tablespoon safflower oil
1 medium onion, minced
1 cup thinly sliced mushrooms
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons green onion
Preparation
Season chicken with pepper and herbamare on both sides. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes.
Add onion to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and green onions; return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

DAY 5:
BREAKFAST
Stuffed French Toast

Ingredients
 2 slices flaxseed bread
 1 egg, slightly beaten
 1/2 cup coconut milk
 sprinkle of apple pie spice
 Nonstick coconut cooking spray
Directions

I use a little honey or agave on my toast.

SNACK
Apple and Peanut Butter
1 medium apple, sliced, with 1 tablespoon peanut butter

LUNCH
Greek Chopped Salad
Ingredients
 2 cups romaine lettuce
 2 tablespoons crumbled feta cheese
 1/2 cup canned garbanzo beans, rinsed and drained
 1/2 cup cucumber, sliced
 2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

SNACK
Coconut Yogurt

DINNER
Lemon Dijon Chicken
Servings 2
Ingredients
 2 skinless, boneless chicken breast halves - cut into 2 inch pieces
 1/4 lime, juiced
 1/2 lemon, juiced
 4 tablespoons Dijon mustard
 freshly ground black pepper
 Herbemare to taste
 Directions
Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes.
Great over brown rice and served with steamed broccoli

DAY 6:

BREAKFAST
Think Thin Protein Bar


SNACK
Avocado & Turkey SandwichIngredients
2 slices of bread
2 tablespoons Dijon mustard
2 slices turkey
1/2 large avocados, peeled and sliced
1 tablespoon safflower mayonnaise
Directions
Spread on both sides of the bread Dijon mustard, safflower mayonnaise and avocado. Layer with the turkey. Wrap the sandwiches with parchment, and tie with a string to secure. Keep chilled.

LUNCH
Banana Split Shake
 1/2 frozen banana
 2 Scoops Chocolate Whey Powder
 10-12 oz water
 4-6 ice cubes
Blend together and serve.

SNACK
Think Thin Protein Bar from Above

DINNER
Chicken Cordon Blue
2 servings
Total Time: 35 minutes
Ingredients
2 boneless, skinless chicken breasts (10-12 ounces), trimmed and tenders removed
1/4 teaspoon freshly ground pepper, divided
1/8 teaspoon herbamare
3 tablespoons shredded Swiss cheese
1 tablespoon reduced-fat cream cheese
2 tablespoons coarse dry whole-wheat breadcrumbs (see Tip)
1 1/2 teaspoons chopped fresh parsley
2 teaspoons extra-virgin olive oil, divided
2 tablespoons chopped turkey bacon
Preparation
Preheat oven to 400°F. Sprinkle chicken with 1/8 teaspoon pepper and herbamare. Combine cheese and cream cheese in a bowl. Combine the remaining 1/8 teaspoon pepper with breadcrumbs, parsley and 1 teaspoon oil in another bowl.
Heat the remaining 1 teaspoon oil in a medium, ovenproof skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so the pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.
Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

SNACK
Coconut Yogurt

DAY 7:

BREAKFAST
Banana Almond Toast
Two slices of toast with 1-2 tablespoons almond butter spread on toast. Top with sliced 1/2 banana and a little honey drizzled on top.

SNACK
Orgain Creamy Chocolate Fudge



LUNCH
Fruit Salad
Servings 4
Ingredients
 1 red apple, cored and chopped
 1 Granny Smith apple, cored and chopped
 1 nectarine, pitted and sliced
 2 stalks celery, chopped
 1/2 cup dried cranberries
 1/2 cup chopped walnuts
 1 (8 ounce) container coconut yogurt

Directions
In a large bowl, combine red apple, Granny Smith apple, nectarine, celery, dried cranberries, and walnuts. Mix in yogurt. Chill until ready to serve.


SNACK
Handful of baby carrots. Dip in 1 tablespoon low fat ranch dressing

DINNER
Eating out: Salad with Chicken. Make sure dressing is on the side and add proper amount.

DAY 8:
BREAKFAST
Nutty Breakfast Bar
Serves 8
 1 tablespoon safflower oil, plus more for pan
 1 1/4 cups spelt flakes
 1/2 cup dried cherries
 1/4 cup sproated or ground flaxseeds
 1/4 cup coarsely chopped pecans
 2 tablespoons coarsely chopped pistachios
 1/2 cup honey
 1/4 cup organic creamy peanut butter
 1/2 teaspoon pure vanilla extract
Directions
Preheat oven to 325 degrees Brush an 8-by-8-inch baking dish with oil. Line bottom and two sides with parchment paper, leaving a 2-inch overhang on each side. Brush paper with oil. In a bowl, combine spelt, cherries, flaxseeds, pecans, and pistachios; set aside.
In a small saucepan, combine honey, peanut butter, oil, and vanilla. Cook over medium until melted. Add to dry ingredients and stir to combine. Transfer mixture to prepared pan; smooth top. Bake until golden and edges pull away from sides of pan, 20 to 25 minutes. Cool completely in pan. Using paper overhang, lift bars out of pan. On a cutting board, cut into 8 pieces using a serrated knife. Store in an airtight container, separating pieces with wax or parchment paper, for one week.


SNACK
Sambazon Energy Drink


LUNCH
Eat Out: 6 inch Subway Turkey Sandwich with no salt, and no cheese.

SNACK
Nut Mix
Handful Amonds with a handful dried fruit.

DINNER
Coconut Milk and Breakfast Cereal


DAY 9:

BREAKFAST
Strawberry Yogurt Parfaits
This makes extra. Just have one bowl full.

Ingredients
1 containers coconut yogurt vanilla flavor
1 cup frozen or fresh black strawberries
1/2 cup granola

Directions
In a small bowl combine yogurt, berries, and granola and top with coconut yogurt.


SNACK
Handful of baby carrots. Dip in 1 tablespoon low fat ranch dressing

LUNCH
Sweet Strawberry Shake
Yield Serves 4
Ingredients
 1 package (10 ounces) frozen, unsweetened strawberries, thawed
 1 cup plain coconut milk
 1 small frozenn ripe banana, peeled and sliced
 1/4 cup honey
 1 package (12 ounces) silken soft tofu, drained
 2 tablespoons fresh lemon juice
 Pinch of salt

Directions
In a blender, puree berries until smooth. Remove, and rinse blender. Combine the remaining ingredients in the blender. Puree until smooth and thoroughly mixed, scraping down sides with rubber spatula as necessary. Divide among glasses and spoon strawberry puree on one side of each glass. Serve immediately or store in the refrigerator. If refrigerating, whisk to recombine just before serving.

SNACK
Sweet Strawberry Shake recipe above

DINNER
Chicken Wrap
Ingredients
1 cup plus 2 tablespoons finely chopped tomato, divided
3 tablespoons minced green onion, divided
3 tablespoons fresh lemon juice, divided
1/8 teaspoon herbamare, divided
1 small garlic clove, minced
1 tablespoon chopped fresh cilantro
1 tablespoon minced seeded jalapeno pepper
2 cups shredded skinless, boneless chicken breast cooked
1/4 teaspoon smoked paprika
8 (6-inch) spelt tortilla shells  ( I find at Whole Foods Market)
Preparation
Place avocado in a small bowl; mash with a fork. Stir in 2 tablespoons tomato, 1 tablespoon onion, 1 tablespoon juice, 1/4 teaspoon salt, and garlic. Combine remaining 1 cup tomato, 2 tablespoons onion, 1 tablespoon lemon juice, 1/4 teaspoon herbamare, cilantro, and jalapeno; toss well. Combine chicken, remaining 1 tablespoon juice, and paprika; toss well to combine. Spread about 1 tablespoon guacamole over each shell; top each with 1/4 cup chicken mixture and about 2 tablespoons salsa.

DAY 10:
BREAKFAST
Sweet Strawberry Shake recipe above

SNACK
Trail Mix Delight
Ingredients
1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon raisins
1 1/2 teaspoons chocolate chips
Preparation
Combine almonds, peanuts, cranberries, raisins and chocolate chips in a small bowl.
This makes two servings so I eat one now and one after lunch.

LUNCH
Eat Out: Salad with Chicken and dressing on the side.

DINNER
Spicy Salmon with Caramelized Onions

Serves 2
Ingredients
 1 1/2 teaspoons ground black pepper
 1/2 teaspoon paprika
 1/4 teaspoon cayenne pepper
 1 teaspoon minced garlic
 1 tablespoon Dijon mustard
 1 tablespoon honey
 1/2 teaspoon onion powder
 1/4 teaspoon herbamare
 1 tablespoon olive oil
 2 (6 ounce) salmon fillets
 
 2 tablespoons olive oil
 1 1/2 tablespoons minced onion


 Directions
Combine the black pepper, paprika, cayenne pepper, minced garlic, Dijon mustard, honey, onion powder, and herbamare in a small bowl. Stir in 1 tablespoon of olive oil to make a paste. Spread the paste all over the salmon fillets, and set aside to marinate at room temperature 30 minutes. Heat the remaining 2 tablespoons of olive oil in a small pan over medium heat. Stir in the onion, and cook until tender and golden brown, about 10 minutes. Heat a separate non-stick skillet over medium-high heat. Cook the salmon fillets in the hot skillet until golden brown on each side, and no longer translucent in the center, about 4 minutes per side. Pour the browned onions and olive oil over the salmon fillets to serve.


DAY 11:
BREAKFAST
Old Fashion Oatmeal
Ingredients

1 1/4 cups old-fashioned rolled oats
1/2 cup raisins
2 cups coconut milk
1/8 teaspoon salt optional
1 1/4 cups Cooked Wheat Berries
2 teaspoons honey or agave
1 teaspoon ground cinnamon
1/4 cup slivered almonds, toasted (optional)

Preparation:
Place oats, raisins, milk, and salt in a large, microwave-safe bowl. Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in honey and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in honey and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

SNACK
Peanut Butter Fudge Protein Bar
This is the first non-smoothie recipe on the site. It won’t be a common occurrence, but I thought sharing some other healthy recipes that are homemade would be useful. And since many of us use smoothies as meal replacements I thought adding some other meal replacements such as protein bars would be a good idea. So here is our first protein bar recipe, I hope you give it a try and please give feedback in the comments below if you try it or just let me know if you like this idea or not.

Homemade Peanut Butter Fudge Protein Bar Recipe

Ingredients:
  • 4 scoops chocolate protein powder
  • 2/3 cup flax seed meal
  • 4 tbsp natural peanut butter
  • 1/4 cup water
  • stevia or natural sweetener (optional)
  • 2 tbsp coca powder (optional)
Preparation:
Place all ingredients in a large mixing bowl and stir until you get a nice sticky ball of dough. Add a bit of water (1 tbsp) if you need to. After the consistency is like a blob of dough you can move to the next step.
Divide the doughy mixture into 4 equal portions and place form into bar shapes and wrap in plastic wrap. You may wish to shape them by placing the plastic wrap in a small casserole dish and pushing the mixture into the shape of the dish.
Place the protein bars in the refrigerator or freezer. Wait until they are fully solid and enjoy. They will keep for about 2 week in the fridge.
Number of Servings: 4
Source: http://www.smoothieweb.com/category/healthy-smoothies/

LUNCH 
Eat out: Salad with Chicken and dressing on the side

SNACK
Handful of raw nuts and dried fruit.

DINNER
Honey Soy Grilled Salmon

1/4 cup packed cilantro leaves
2 scallions
2 teaspoons safflower oil
1 teaspoon grated ginger
Herbemare and freshly ground pepper
4 wild salmon fillets, about 6 ounces each
2 teaspoons fresh lime juice
2 teaspoons low-sodium soy sauce
2 teaspoons honey

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with herbemare and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with herbemare and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. 

DAY 11:

BREAKFAST
Coconut Milk and Breakfast Cereal

SNACK
Sweet Strawberry Shake recipe above

LUNCH
Think Thin Bar


SNACK
 Spirulina Power Smoothie

Spirulina is one of the super foods. It is packed with antioxidants and full of helpful vitamins. Spirulina is a true healthy and beneficial nutrient. But like many things that are healthy it doesn’t taste so great. The good news is smoothies are the perfect vehicle for helping you get healthy foods while giving you a great taste too. Try this power green smoothie with Spirulina, and see if you don’t feel better and get a great tasting smoothie to boot!

Spirulina Smoothie Ingredients

1/2 cup mixed berries (frozen)
1/4 cup orange juices
1 cup plain low-fat yogurt
1 tbsp Spirulina powder

Place the berries, orange juice, plain yogurt and Spirulina powder in your blender and blend for a minute or until green and smooth. If you feel it still needs a bit of sweet try adding a 2 teaspoons of honey.
Source: http://www.smoothieweb.com/category/healthy-smoothies/

DINNER
Eat out: Salmon with wild rice

DAY 12:
BREAKFAST
Fruity Crisp
Serves: 4
Ingredients

2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, mango
1 tablespoon honey or agave
3 tablespoons whole-wheat or gluten free all-purpose flour, divided
1 tablespoon orange juice
1/2 cup rolled oats
1/4 cup chopped almonds
1/4 teaspoon ground cinnamon
2 tablespoons safflower
Preparation

Preheat oven to 400°F. Combine fruit with honey, 1 tablespoon flour and orange juice. Divide among four 6-ounce ovenproof ramekins. Combine oats, nuts, honey, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet.
Bake until the fruit is bubbling and the topping is golden, 20 to 25 minutes. Let stand for at least 10 minutes before serving.

SNACK
Apple and 2 tablespoons of Almond Butter

LUNCH
Veggie Sandwich

Avocados are high in the good monounsaturated fat, which has been shown to actually help lower cholesterol levels.
Ingredients:

2 slices flaxseed bread
2 Tbsp. hummus
1/4 avocado, sliced
2 oz. low-fat cheese or veggie cheese
1 large leaf of lettuce, torn into large pieces
sliced cucumber
Dash of vinegar & olive oil (optional)

Directions:

Spread the hummus on one side of each slice of bread. Add all other ingredients in layers. Add the vinegar & oil over the veggies.

SNACK
Think Thin Bar

DINNER
Sounds silly but cereal, almond milk and half of a banana

DAY 13:
BREAKFAST
Oat Pancakes

Adapted from a recipe by Deborah Madison in Vegetarian Cooking for Everyone

Oats are a good source of vitamin A, riboflavin, folate, calcium, phosphorus and selenium, as well as thiamin, niacin, vitamin B6, iron and manganese.
Ingredients:

1½ cups rolled oats
1½ cups plain low-fat yogurt plus 1/2 cup milk
2 eggs
1 tsp. vanilla
1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar)
1/4 cup olive oil
dash of salt
1/2 cup whole wheat or spelt flour (or any other flour)
1/2 tsp. baking soda
Dash of nutmeg (optional)
1 tsp. cinnamon (optional)

Directions:

Stir together oats and yogurt mixture. Let stand for 5 to 10 minutes. Add eggs, vanilla, sweetener and oil. Mix well. Add dry ingredients and mix well. Heat a skillet or griddle to medium heat. Pour 1/4 cup of batter onto heated skillet for each pancake and spread out the batter a little (so it’s even and flat). Let cook until bubbles form on the top.
Flip and cook the other side until golden brown. Only flip once. These pancakes stay very moist inside.
Source: http://helpguide.org/life/healthy_recipes.htm#tabs-3

SNACK
One slice of flaxseed bread with almond butter spreed on top with half of a banana cut on top.


LUNCH
Lean Hamburgers

Grass-fed beef contain higher concentrations of Beta-carotene, increased levels of omega-3 fatty acids, a more desirable omega-3:omega-6 ratio, and higher levels of conjugated linoleic acid (CLA or polyunsaturated fatty acids), all substances that are reported to have favorable effects on our health.
Ingredients:

1 pound lean ground meat (grass-fed beef)
2 eggs
1/4 cup onion, chopped
1/2 cup bread crumbs
1/2 cup oatmeal with hot water added to the cup (just enough to fill up the cracks)
1/2 tsp herbemare or salt
Fresh ground pepper

Directions:

Mix all ingredients in a large bowl. Form into patties. Heat a frying pan to medium to medium high and add 1 Tbsp. olive oil. Add patties and cook at medium heat until side is golden brown. Flip and cover to keep moist and to “bake” the inside of the burger.
Enjoy with the usual hamburger fixings or as you would meatloaf.

SNACK
One slice of flaxseed bread with almond butter spreed on top with half of a banana cut on top.


DINNER
Eat Out: Greek Salad. YUMMY!

DAY 14:
BREAKFAST
Fruit Crisp

This recipe can be made using many different types of fruits or combinations of fruits. Not only does fruit taste great because of its natural sweetness, but depending on the type can also offer vitamins, minerals, anti-oxidants, and fiber. Favorites for crisps are apples in the fall, strawberries in the spring, and peaches in the summer.
Fruit ingredients:

5 - 6 cups of fruit, cut into chunks
Sweetener – honey, maple syrup, agave nectar or sugar (adjust the amount depending on the sweetness of the fruit. For example, when using sweet apples you can omit altogether, but with something like rhubarb you will want about ½ cup.)
2 - 3 tbsp. corn starch or arrowroot

Place fruit into a 9x9 baking dish (or 9x12 depending on amount of fruit) and mix in remaining ingredients. Set aside.
Topping ingredients:

1/3 cup firmly packed brown sugar
1/2 cup butter
1/3 cup flour
1 tsp. cinnamon
1½ cups rolled oats

Directions:

Preheat oven to 350. In a pot, melt the butter over low heat. Add the sugar and stir together. Add the remaining ingredients and mix well. Crumble evenly over the fruit. Bake for 40 to 45 minutes until golden on top. Let cool for 10 minutes. Serve and enjoy!
Source: http://helpguide.org/life/healthy_recipes.htm#tabs-21


SNACK
Coconut Yogurt
 
LUNCH
Eat Out: 6 inch Subway Turkey Sandwich with no salt, and no cheese.

SNACK
Coconut Yogurt

DINNER
Chicken Breasts with Mushroom Cream Sauce
2 servings
Ingredients
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed
1/2 teaspoon freshly ground pepper
1/4 teaspoon Herbamare
1 tablespoon safflower oil
1 medium onion, minced
1 cup thinly sliced mushrooms
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons green onion
Preparation
Season chicken with pepper and herbamare on both sides. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes.
Add onion to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and green onions; return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

THIS IS MY FOOD DIARY SO YOU WON'T SEE A LOT OF FOOD BELOW THIS LINE HERE BECAUSE I AM STILL PLANNING MY MEALS. 

DAY 15:
BREAKFAST
POM Morning Protein Shake

Pomegranate and POM is a wonderful way to get the great taste of pomegranate and the wonderful health benefits it provides. Pour POM into a smoothie, add some protein powder and a handful of almond slivers and you have a POWerful POM breakfast smoothie to get your day going right.

POM Smoothie Ingredients:

1 cup POM Wonderful 100% Pomegranate Juice
3/4 cup soy or almond milk
2 ice cubes
1 large banana
2 tablespoons silvered almonds
2 tablespoons protein powder
1 teaspoon honey (optional, but recommended.)

Feel free to substitute low-fat milk for the soy or almond milk. Honey is optional but I like the bit of sweetness. Servings: 1 for a good meal, 2 for snack.
Source: http://www.smoothieweb.com/

SNACK
LUNCH
SNACK
DINNER
DAY 16:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 17:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 18:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 19:
BREAKFAST


SNACK
LUNCH
SNACK
DINNER

DAY 20:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 21:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER
  
DAY 22:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 23:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER
 
DAY 24:
BREAKFAST
Help Me Study Smoothie

This smoothie will help you retain what you read and give you a quick pick-me-up. This smoothie is NOT for losing weight, it is for memory retention and cognitive support and is calorie heavy so don’t drink this every day. Think about blending this up with you have a study session or test the next day.

Help Me Study Smoothie Ingredients:

1 cup frozen strawberries
1 cup vanilla nonfat yogurt
3 tablespoons chocolate sauce
3 tablespoons peanut butter
1 tablespoon lecithin granules (why lecithin?)

Lecithin for the brain: When you digest lecithin granules, it is broken down into the nutrient choline before entering cell membranes. Choline is used to make acetylcholine, a nerve chemical essential for proper brain function.
1 teaspoon flaxseed oil

Nutritional Information:

Calories 786
Total Fat: 44 g
Carbohydrates: 86 g
Protein: 27 g
Fiber: 6 g
Calcium: 499 mg
Iron: 3 mg
Zinc: 4 mg
Riboflavin: 1 mg
Niacin: 7 mg
Vitamin E 6 mg
Source: http://www.smoothieweb.com/

SNACK
LUNCH
SNACK
DINNER

DAY 25:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 26:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

DAY 27:
BREAKFAST
Strawberry Peach Soy Smoothie

strawberry-soy-peach-smoothie

Trying to get a little less dairy in your diet, or trying to avoid dairy altogether? Then take a chance on this strawberry soy smoothie that is dairy free.It is also a simple strawberry smoothie that is easy to make and delicious to drink.

1/2 cup soy or rice milk
12 strawberries
1/2 cup frozen peach slices
2 ice cubes

Combine soy milk, strawberries, peaches and ice cubes. Blend using the pulse option and first and then finish with a 1 minute blend on high and enjoy your non-dairy smoothie.
Source: http://www.smoothieweb.com/

SNACK
LUNCH
SNACK
DINNER

DAY 28:
BREAKFAST

SNACK
LUNCH
SNACK
DINNER

66 comments:

  1. This is awesome! I recently switched from cow's milk to soy and almond milk. Love it.

    What's your opinion on vegetable protein? Can you have a healthy diet without all the meat protein? I am considering a pescetarian lifestyle (fish only), but don't want it to negatively affect my muscle & body fat goals.

    Thanks

    ReplyDelete
  2. Michelle... Help. I am a really picky eater! I need guidence into slowly introducing the healthier food into my daily routine. Any suggestions????

    ReplyDelete
    Replies
    1. Renee, all the food I listed taste really good. Just bite the bullet and do the right thing. Hugs... I know it can be hard but put a picture up of what you want to look like... Someone healthy on your frig or on your mirror in your room to remind you why you eat healthier choices. there are lots of healthy foods that taste good. Tell me one thing you cant live without?

      Delete
  3. thanks for the encouragement.... um one thing I can't live with out..... That's tough only because I really don't eat much. I know that I need to eat more but healthy. I would have to say potatoes... I like em mashed, baked fried you name it! lol

    ReplyDelete
    Replies
    1. Do what you know is right and potatos in portion of fist size and eat it with meat. It helps it metabolize right.

      Delete
  4. i use a protien powder now called vita whey it is unflavored and low cal is the powder unflavored you use tasteless mine is a little pricy but i can put it in water and drink or anything else cant take protein powder after taste even the flavored ones

    ReplyDelete
  5. if i want to do an early morning workout, is it best to eat my breakfast before or after?

    ReplyDelete
  6. I have been looking for a workout plan with both workouts and diets! Love this! I am starting on Monday! BTW, what's bread-and-?? pickles?

    ReplyDelete
    Replies
    1. Bread and butter pickles. Welcome to the Extreme team. Keep me posted on your workouts. I like to hear how you are doing.

      Delete
  7. Okay so I have a question! I am a broke college student and can't really afford all the food in your diet plan right now. If I still eat healthy but not your exact diet plan will I still lose weight just by doing your 8 week workout plan?

    ReplyDelete
  8. Okay thanks, that's a huge relief(: I just started yesterday so I'm a week behind you guys who started last week. I'm hoping this works for me! From all the reviews and things I've read so far I'm sure I will. Thanks posting all this it's a huge help!

    ReplyDelete
  9. I just decided to start this extreme workout and just have a question...I'm an "A-Frame" but I'm not necessarily looking to lose weight, but more or less tone up and build strength would these particular diets still work? I'm not sure if particular diets are used to specifically target losing weight.
    Thanks!

    ReplyDelete
  10. What's the "brocolli mixture" you talk about for the pesto pizza? I don't see the ingredients listed for it...

    ReplyDelete
    Replies
    1. I meant to say pesto mixture. Ok, take handful of fresh basil, 1/4 cup parm. Cheese, 1 tablespoo. Garlic, 2 tablespoons olive oil and a pinch of salt and blend together to make pesto.

      Delete
  11. Perfect! Thank you- sounds so good!

    ReplyDelete
  12. Why use almond milk instead of regular?

    ReplyDelete
  13. ok, did i miss something on day 2? Pizza - Broccolli mixture? what broccolli mixture? Also, could you move in next door to me please?

    ReplyDelete
    Replies
    1. It would be fun to live close. I meant pesto.

      Delete
  14. I just recently posted something (like ten minutes ago actually) but I have another question. If you had to choose two smoothies that are both great all around nutritious wise and use similar ingrediants, which would you pick?

    ReplyDelete
    Replies
    1. I would pick a berry and a peanut butter. They are both different. One is refreshing and the other feels hearty.

      Delete
  15. Yes it does because it is free weighted and uses more muscle fiber thrn machines do. You do still need possibly a few exercises for yout functional training for swimming. I will look into that for you. Be on the look out for that.

    ReplyDelete
  16. How much butter is in the muffins for breakfast day 3??

    ReplyDelete
    Replies
    1. It's safflower oil even though I wrote butter in the description. You can use which ever.

      Delete
  17. Is the original Silk good to drink for milk or is the Almond milk better?

    ReplyDelete
    Replies
    1. I dont know if one is better but I think the almond milk I drink taste better

      Delete
  18. Today is my first day on your 8 week bikini body program! I am really excited! Thought i'd drop a line to say thank you for creating and posting such a great program and i LOVE the day to day eating plan!

    ReplyDelete
    Replies
    1. Thank you. I am happy to have you on my team.

      Delete
  19. is there a healthy pizza that actually taste like NORMAL pizza? i mean i absolutely hate when i look up healthy pizza and its feta crumbled cheese and mushrooms and a white sauce of some sort. you know what i mean?

    ReplyDelete
    Replies
    1. You can make your own pizza. Thats atleast more healthy but truthfully give yourself just one to two slices and get it over with. Sometimes the best thing to do is give yourself one day a week or one meal a week that you don't stress over.

      Delete
  20. I have always had a difficult time picking out protein bars. Do you have tips for choosing one? Thanks!

    ReplyDelete
  21. I came across your blog on pinterest a few days ago. I started your 8 week program today and I feel great. The workout was challenging, but I'm very excited to see the end results! Thank you so much for the great information!!

    ReplyDelete
  22. I am starting your workout on Sunday!! I am very excited!! I had to wait until after my Birthday (saturday!!). Thank you so much for all of this information it has been such a great motivation and I can not wait to start the program!

    ReplyDelete
  23. I don't care very much for coconut, is there any healthy alternative for it? I noticed coconut was in quite a few of your recipes (coconut yogurt, coconut butter..) and I really want to stick to this plan!

    ReplyDelete
    Replies
    1. That is only what I really like. If you like milk buy organic. This is just a food diary to give you better ideas of what to eat.

      Delete
  24. I would really like to tone and tighten the skin on my front thighs i run and already have a good weight training schedule really need to pump out those quads please help thanks

    ReplyDelete
    Replies
    1. The start squats and leg extensions with a weight that you can only lift for 8 to 10reps. That will fill in some much needed muscle fiber and then make sure you are eating enough veggies and fruit.

      Delete
  25. Hi! I am new to the blog and love the diet plan and the workout schedule! I cannot wait to start. However, my biggest hurdle is that all diet plans i have looked at include some type of meat or seafood in there...I need some Vegetarian choices. I do eat eggs but no meat and no seafood. Any suggestions? Thank you! :)

    ReplyDelete
  26. What causes day 24 shake so high in everything? I make smoothies maybe twice a week with frozen fruit, low fat yogurt, almond milk, and ice. I want to make sure that this isn't too much.

    ReplyDelete
  27. I featured your breakfast muffins on my blog http://www.goeslightly.com/2012/03/breakfast-muffins.html

    I also figured out that if you make 12 muffins from the recipe, they're about 130 calories each! Not too bad :)

    ReplyDelete
  28. Is there a limit on how much flaxseed you should eat? I bought a pack of flax seeds to put in food. I saw that it was high in calories and carbs so I just want to make sure I don't over eat flax seeds.

    ReplyDelete
    Replies
    1. 1/8 cup measuring scoop and take 1 to 3 scoops per day.

      Delete
  29. I made the french toast this morning and it was so good! Even my husband liked it :) I had mine with some warmed frozen berries!

    ReplyDelete
    Replies
    1. That is great. I love your pics on the breakfast muffins. May I blog that on this page.

      Delete
  30. Absolutely! I may even be featuring the french toast this week, lol :) It's so good!!

    ReplyDelete
  31. I have two questions:

    1) What is the best way to make Quinoa and do you have any recipes that you like with it?

    2) What is the healthiest way to sweeten green tea? I don't really like the taste of it by itself so I need something. I put 1 Tablespoon of agave but it still was not sweet at all but agave has so much sugar I didn't want to put too much.

    ReplyDelete
    Replies
    1. Green tea you can buy with mint already added and that is refreshing. Adding agave is fine and wont change anything about the benifts of the green tea. Just try not to add too much.

      Herb Quinoa
      1cup quinoa, rinsed and drained
      11/2 cups watrr mixed with 2 tbs chicken spice
      1 tbs butter
      Salt and pepper to taste
      Bring to boil then place lid on and simmer 20 min. Set for 5 minutes.

      Delete
  32. These workouts are awesome! I wake up the next morning sore and its the best feeling. However, I am a college student and my question is...will alcohol effect my progress? Not an everyday habit.

    ReplyDelete
    Replies
    1. Depends, what progress are u looking for.. And then also how often and how many glasses of what are u including in your diet?

      Delete
  33. HI!
    Im looking in to starting your program! I however have several allergies. Can I substitute prior meals used into those days that have an allergy related food, or is this a progressive diet?

    Thank you in advance.

    ReplyDelete
    Replies
    1. Yes, totally... These recipes are to give you healthy choices and u can change them up as much as u need. Keep me posted on your success.

      Delete
  34. Hi! I've started the diet plan so far and LOVE it! I feel a lot better and I'm just barely at the end of week 1. I was really scared by the protein shakes though but I bravely tried it and they are delicious. My boyfriend is constantly stealing my protein shakes from me which he swore he'd never even try. However, my question is, I work a late shift and am often not home til 10:00 at night. Is it okay to eat dinner that late? I am trying to get up by 8:30 AM, hit the gym, do breakfast when I get back, lunch on break which is 4pm-5pm and then I eat dinner after work which is often not til 10 or 10:30PM. I hear night eating is bad.... Any advice or suggestions?

    ReplyDelete
    Replies
    1. Just make dinner light. Dont go for a big meal then. Get your big meal in at lunch. But it is ok to eat late if your work gives u no choice.

      Delete
  35. You can resend... It was an accident when editing from my phone. So sorry. Please resend if you like.

    ReplyDelete
  36. It's alright...I didn't save my comment and just wanted to say that there are healthy food proponents that support the need for animal protein (also in fish) and didn't think that it was ok to advocate only plant protein without clinical evidence. I lead a holistic lifestyle and I look at both camps for guidence.

    The rest of your features are comprehensive and uplifting. Keep up the good work.

    ReplyDelete
  37. Just started your workout plan today! What a kick in the behind! I'm starting the meal plan and am really excited! Thanks for putting such a great program together!

    ReplyDelete
    Replies
    1. You're welcome. I am happy you are on the extreme team. Let me know how you do? Don't forget to take before and after pictures.

      Delete
  38. I started your diet 2 weeks ago and I am on week 3 I have lost 9 pounds so far and now I am at the point where there are no more meal plans listed, would you suggest starting over from Day 1 or do you have other meal plans that you can post? I love the diet and have followed everything you have posted, it really works and I am so happy. You have to really want it and you can achieve great results! I truly thank you.

    ReplyDelete
    Replies
    1. You can start at day one or use the what you know now to build your own healthy diet. I wish I had more time to write more recipes on this page but o am right now finishing the 60 day workout program and am close to posting that for everyone.

      Delete