Jillian's Pumpkin Cranberry Muffins

Pumpkin muffins made with white whole wheat flour, maple syrup, and coconut milk. Vegan and yummy. I might add a few tbsp orange juice and some zest next time as the white wheat flour has a bit of a bitter after-taste.

Minutes to Prepare: 10

Minutes to Cook: 30

Number of Servings: 14

Ingredients

1 can (15 oz) Pumpkin
1/2 cup Coconut Milk, Organic, Native Forest
1/2 cup Maple Syrup
1/2 cup Olive Oil
1 tsp Vanilla Extract
2 3/4 cup King Arthur 100% Unbleached White Whole Wheat Flour
1 tbsp Baking Powder
1 tsp Baking Soda
1 tsp Cinnamon, ground
1/2 tsp Ginger, ground
1/4 tsp Cloves, ground
1/8 tsp Nutmeg, ground
1/2 tsp Salt
1/2 cup fresh or frozen cranberries, chopped

Directions

Makes 12-14 muffins.

Heat oven to 425.

Spray a muffin tin with olive oil or line with paper cups.

In a large bowl, whisk together pumpkin, maple syrup, olive oil, coconut milk, and vanilla until well combined.

In a separate bowl, sift together flour, baking powder, baking soda, spices, and salt.

Add the dry ingredients to the pumpkin mixture and stir until just combined. Fold in the cranberries.

Spoon mixture into prepared tin. (Optional: sprinkle tops with a few pepitas)

Place in oven and reduce heat to 375. Bake until done, 30-35 minutes.

Number of Servings: 14

Balanced Meal Planning: Easy as 1-2-3

Meal Planning

Wondering how to get a quick meal on the table yet still assure it's nutritionally balanced?

That's where I come in. As your personal nutrition guide, I'm here to share the tricks of the trade with you.

Now, if you're like lots of people, just the thought of planning meals ahead sends you running for the telephone to make dinner reservations.

However, what I'm suggesting is much easier than making a weekly menu plan, so don't worry.

Balanced meal planning simply requires you to keep a few basic nutrition principles in mind...and a few basic foods on hand. You'll see that by thinking about food differently, meal planning becomes a cinch. Quick and easy, perfectly balanced meals practically make themselves when you do!

Meal planning as easy as 1-2-3...

For balanced meal planning, all you have to do is choose a food from each category...

1. Lean Protein
2. Low Starch Vegetable
3. Healthy Fat
4. (optional) Starch: whole grain, whole grain product or starchy vegetable

Then, add some seasoning or sauce and voila...a healthy quick meal in a flash!

For example, take a

1. Turkey burger made from ground breast meat (lean protein), top it with
2. Tomato slices (low starch veggie),
3. Slices of avocado (healthy fat), and serve on a
4. Whole wheat bun (whole grain product)

Add catsup or BBQ sauce if you like, and you've got a balanced meal that I, a Registered Dietitian, would approve of.

Here are some examples of the foods in each category:

1 Lean Protein	2 Low Starch Veggie	3 Healthy Fat	4 Starch (optional)	5 Sauce (optional)
Skinless Chicken	Tomato	Avocado	Whole Wheat Bun	BBQ Sauce
Skinless Turkey	Broccoli	Canola Oil	Brown Rice	Low Sodium Teriyaki
Shellfish	Snap Peas	Cashews	Whole Wheat Pasta	Marinara
Egg	Onions	Extra Virgin Olive Oil	Whole Wheat Bread	Salsa
Lean Meat	Spinach	Nuts	Sweet Potato	Balsamic Vinegar
Soy Foods: Tofu, Tempeh, Edamame	Green Beans	Seeds	Barley	Fruit Preserves

Lean Protein

• Poultry: skinless chicken and turkey
• Fish: salmon, sardines, halibut, cod, tilapia, flounder, and canned light tuna
• Shellfish: shrimp, scallops, crab, oysters, lobster
• Eggs: whole eggs and egg whites
• Meat, Pork, Lamb and Veal: lean beef (round, sirloin, tenderloin, rump), lean ham, Canadian bacon, lamb loin chop, veal chop, veal roast
• Soy: tofu, tempeh, edamame (soybeans)
• Lowfat Cheese

Low Starch Vegetables (from A to Z!)

artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, green beans, lettuce, mushrooms, onions, peppers, spinach, summer squash, zucchini

Healthy Fat

avocado, canola oil (organic, expeller pressed), flaxseed oil, extra virgin cold pressed olive oil, peanut oil, pumpkin seed oil, sesame oil, walnut oil, nuts (ex: pecans, walnuts, pistachios, almonds), nut butters (ex: natural peanut butter, almond butter) and seeds (ex: sunflower seeds, pumpkin seeds, ground flaxseeds)

Starch: Whole Grains, Whole Grain Products and Starchy Vegetables

Whole Grains and Whole Grain Products:

barley, brown rice, oats, quinoa, wheat berries, whole wheat pasta, whole wheat couscous, whole wheat tortillas, whole wheat crackers, oatmeal, quinoa flakes, quinoa pasta, brown rice pasta

Starchy Vegetables:

corn, green peas, potatoes (white or sweet), turnips

Some Seasoning and Sauce Suggestions

• BBQ Sauce
• Fat-Free Salad Dressings (my favorites: Annie's Naturals, Newman's Own, Spectrum Naturals)
• Fruit Preserves (my favorites: American Spoon Fruit, Polaner All-Fruit Jam)
• Low sodium Teriyaki
• Low sodium Tamari or Soy Sauce
• Marinaras
• Mustards (Dijon, Horseradish)
• Salsa (look for interesting flavors like black bean and corn, mango, pineapple, etc.)
• Vinegars (balsamic, rice wine, red wine, flavored vinegars)

I told you meal planning was easy! Here are some examples of how you can bring everything together:

1 Lean Protein	2 Low Starch Veggie	3 Healthy Fat	4 Starch (optional)	5 Sauce (optional)
Turkey Burger	Tomato Slices	Avocado	Whole Wheat Bun	Catsup
Chicken (stir fry)	Snow Peas & Scallions	Cashews	Brown Rice	Stir Fry Sauce
Shrimp (for soft taco)	Sauteed Onions & Peppers	Canola Oil to Saute Shrimp & Veggies	Whole Wheat or Corn Tortillas	Salsa
Shrimp (cold pasta salad)	Broccoli	Sesame Oil	Whole Wheat Pasta
Low Fat Feta Cheese	Sun Dried Tomatoes	Extra Virgin Olive Oil	Brown Rice
Canned Light Tuna	Broccoli & Cherry Tomatoes	Low Fat Poppyseed Dressing	Spiral Noodles (whole wheat or brown rice pasta

You know...

A recipe is simply someone's suggestion of what they think goes well together. So you really don't need a "recipe" in order to help you get a meal on the table. You don't need a "recipe" to tell you it's ok to put salsa on chicken, rice and broccoli.

If you like salsa, and you like chicken, rice and broccoli, I bet you would like the resulting meal!

And that's all you really need to know to get a delicious, nutritious meal on the table in a flash.

http://www.personal-nutrition-guide.com/meal-planning.html

Dr Oz's Belly Fat Breakfast Buster

Body Type: Big Belly

More than 50% of women have excess trunkal fat known as a big belly. Fat stored here is the most dangerous because it increases your risk for diabetes, heart disease and even cancer. By trimming inches from your waistline, you can reduce your risk of diseases by 50%.

Fat Buster: Belly-Busting CLA Breakfast

This belly-blasting english muffin is loaded with MUFAS (monounsaturated fats) which reduce inflammation in the body and help decrease fat storage around the stomach. Pair it with the supplement conjugated linoleic acid (CLA), which can turn belly fat cells off so you can’t store fat anymore.

Vitamin Supplement: 1000mg Conjugated Linoleic Acid (CLA)

Bonus Fat Buster:

Tomato is not only low in calories, but also is a natural diuretic and can help you get rid of belly bloat.

Fat Buster Breakfast Recipe

Ingredients for the English Muffin Breakfast

Makes 1 serving

1 toasted whole grain English muffin

2 tsp olive oil

1/4 ripe avocado

1 slice tomato

1 egg, poached

1 slice Swiss cheese

Freshly ground pepper to taste

Directions

Drizzle the English muffin with a little olive oil, then spread 1/4 ripe avocado on it. Top it off with the slice of tomato, Swiss cheese, poached egg and the pepper to taste. Enjoy!

http://www.doctoroz.com/videos/5-fat-busters-5-body-types?page=2#copy

Tips to Eliminate Extra Belly Fat

Eliminate Unhealthy Belly Fat!

Beer Gut? Belly Bulge?
Abdominal Fat? Poochy Pouch?

Whatever you want to call it, belly fat is even more unhealthy than the fat in other areas of your body!

The worst thing about this extra fat isn't the part you can grab on to, it's the fat deep inside, surrounding your abdominal organs!

Heart disease, high blood pressure, breast cancer, diabetes, and gall bladder problems, are just a few of the many health concerns attributed to too much belly fat!

Waist Size

While hopping on the scale is important, measuring your waist size is just as important! To measure correctly, circle the tape measure around your waist at the navel. Don't hold your stomach in--just stand normally. The National Institute of Health reports that a waist size larger than 40 inches (males) and 35 inches (females) increases your health risks. Some research even indicates that anything more than 33 inches in females is dangerous!

NEW! Check out The Pilot’s Diet, and blast through your belly-fat in only 28 days! It’s FREE!

Tips to Eliminate Extra Belly Fat

• Your first line of defense against belly fat should be your diet. It’s important to eat healthy foods in healthy amounts. Focus on lean protein, veggies, fruits, whole-grains, low-fat dairy, and heart-healthy oils. Get plenty of fiber in your diet as fiber and protein are the two nutrients that will keep you full and satisfied the longest.
• 
  
• Portion control is imperative! Your body can only process about 400-500 calories at a time, therefore, more frequent smaller meals are better than one or two large meals. While it's tempting to severely restrict calories, too little fuel will cause your metabolism to become sluggish and your weight loss will slow down. Breakfast is an essential meal as it jump-starts your metabolism for the day. You can determine your daily calorie requirements using an easy formula.
• 
  
• Keep track of your caloric intake with a food log or weight loss journal. Studies show that people who journal while dieting stay on their diets longer and lose more weight than those who do not.
• 
  
• Severely limit your sweet intake. This includes not only sweets that you eat but also sweets that you drink! Even diet soda needs to be severely limited. Save these things for special occasions only. To satisfy your sweet tooth, consider having a weight loss shake as one of your snacks. Don't forget that alcohol also slows weight loss.
• 
  
• Drink plenty of water. This should be your main source of hydration! Not only does it keep you full and flushed, but it also aids in digestion and helps speed your metabolism.
  
• 
• Do a minimum of 30 minutes of cardio each day. Do it at an intensity that keeps you sweating, huffing and puffing! Activities that use the large leg muscles burn the most calories. These activities also tone the lower body quite effectively. Power walking, jogging, biking, skating, tennis, racquetball, basketball, swimming laps, jumping rope, dancing, and jumping jacks can all be very effective ways to burn calories and tone muscles. Keeping an exercise log can help keep you focused and motivated.
• 
  
• Make strength training and stretching important components of your daily workout. Do a variety of exercises that target and strengthen your core.
  

http://www.easy-weightloss-tips.com/belly-fat.html

THE NEW 5-4-3-2-1 DIET PLAN!

Follow the new 5-4-3-2-1 Diet Plan for fast and easy weight loss!

This plan is an excellent way to jump-start your weight loss efforts! I created this diet as a sort of non-surgical gastric bypass, after observing my friend eat post-surgery. I was pretty sure it was going to be effective, but the results blew me away!

Use this exciting new diet at home and away. It is especially easy to use when eating out! Follow it exactly as written and YOU WILL LOSE WEIGHT; more importantly, YOU WILL BE SATISFIED!

Each of three meals per day should consist of:

5 bites of protein.

4 bites of vegetables.

3 bites of carbs, preferably whole grains.

2 bites of sweets.

1 minute between bites.

Add: One mid-morning snack, one mid-afternoon snack (yogurt or other dairy, fruit, nuts), a multivitamin, and 8 glasses of water each day.

Rules for this diet plan:

• If you do not want dessert, you can eat two additional bites of protein, vegetables, or carbs.
• If your menu items are not separated, eat 14 total bites. For example, a pasta dish would not be separated.
• One subtle way to help count bites is to move a piece of food off to the side of your plate for each bite you eat.
• Bites should be “normal”-sized and chewed well.
• Eat “mindfully.” Don’t be distracted. Savor each bite.
• Limit diet soda to one per day.
• Prepare foods in a healthy manner. Limit fats to two teaspoons of heart-healthy oils each day.
• Use food pyramid guidelines for snack portions.
• Include a minimum of 30 minutes each day of exercise.
• Choose denser foods to stay full longer.

Basic Weight Loss Shake Recipe

In a blender combine:

• ½ cup skim milk
• ½ cup plain, fat-free yogurt
• 1 scoop of low-calorie protein powder (optional)
• ½ banana
• 1-cup fresh or frozen berries

Blend with enough ice for desired consistency. The more ice you add, the thicker the shake!

Each ingredient you add to the blender will change the taste.

You can create your own weight loss smoothie by experimenting with different fruits. Try adding different combinations of watermelon, raspberries, blueberries, strawberries, pineapple, mango, coconut, etc.

Try adding a banana, one teaspoon of vanilla, and a heaping teaspoon of instant coffee!

Experiment by adding a couple of teaspoons of chocolate syrup or cocoa.

Try adding a tablespoon of peanut butter! Truly the possibilities are limitless!

Protein Shake Recipes

As for this list of shakes, what you will see are the ingredients. The actual process of making them is quite simple, and just involves putting everything in a blender and blitzing it for about 45 seconds. You can increase/decrease Ice into the mix until you get the consistency you like (thick or smooth).

Whey Protein based shakes: Chocolate, Vanilla, Strawberry or any flavor
Egg Protein shakes
Milk Protein based shakes
Shakes based on other types of protein

Chocolate Whey Protein Shakes

The Best Protein Shake Ever
Ingredients:
2 scoops Chocolate Whey Powder
10 Ice Cubes
12 oz. fat free milk
2 tblsp fat free vanilla yogart
1 tblsp reduced fat peanut butter
2 tblsp hazelnut coffee
1/8 cup caramel ice cream topping

Chocolate Peanut Butter Cup
2 scoops chocolate Whey Powder
2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
1 Tbsp. Peanut Butter
12 oz. water
1 Tbsp. Flax Meal
4-6 ice cubes

Lean Mass Banana Split Shake
1/2 frozen banana (Banana Calories)
1 Tsp. banana extract
2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
2 Scoops Chocolate (no carb) Whey Powder
10-12 oz water
4-6 ice cubes

Heavy Gainer
3 scoops chocolateWhey Powder
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice

Vanilla Whey Protein Shakes Recipes

Banana Bread Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 Banana
1/2 Cup Quaker Oatmeal (cook with boiling water)
3/4 Cup Kellogg’s Bran Flakes
1 Bottle of Water
Sugar, Brown Sugar or Artificial Sweetener to taste

Banana Protein Shake
Ingredients:
1 scoop Vanilla Whey Powder
1 medium to large banana
8 oz. light Soy Milk
1 TBSP Linseed, Soy and Almond Mixture
1 tsp Golden Syrup
Few drops vanilla essence/extract
3-4 cubes ice
1 TBSP low fat natural yoghurt

Orange Vanilla Shake
Ingredients:
2 scoops Vanilla Whey Powder
8 oz. Orange Juice
4-5 ice cubes
1 tsp. Vanilla Extract
½ banana
2-3 frozen strawberries
2 packets of sweetener

Protein-Carb Almond Blaster
Ingredients:
2 scoops Vanilla Whey Powder
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

Plum Ice Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.

Plum-Lemon Cooler
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes

Wild Berry Boost
Ingredients:
2 scoops Vanilla Whey Powder
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes

Creatine Catalyst
Ingredients:
2 scoops Vanilla Whey Powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä £reatine powder
1/2 cup ice cubes

Peanut Brittle Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or lowfat milk.
3-6 ice cubes

The Hulk
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes

Oatmeal Meal Replacement Shake
Ingredients:
1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk

Cinnamon Roll Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes

Nada Colada Protein Shake
Ingredients:
2 scoops vanillaWhey Powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes

Tropical Treat
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 tbs. low fat sour cream
1 tsp. coconut extract
10-15 drops liquid stevia (optional)
2 scoops vanillaWhey Powder

Super Healthy Honey Banana Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp spirulena

Rock N’ Roll Protein Shake
Ingredients:
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp spirulena

Pineapple Power
Ingredients:
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein

Orange And Cream Delight
Ingredients:
1 Bottle of Orange Gatorade
1 Packet Vanilla Whey Powder

Strawberry Savior
Ingredients:
4 scoops vanilla Whey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax seed oil

Vanilla Coffee Delight
Ingredients:
10-12 oz. low-fat milk
2 scoops vanillaWhey Powder
1/2 cup low-fat coffee flavored ice cream

Iso-Egg Heavy Gainer
Ingredients:
3 scoops Whey Powder Vanilla
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice

Peanut Butter And Banana Shake
Ingredients:
2 scoops USn Vanilla Muscle fuel
100g almond flakes
1 table spoon peanut butter
500ml skim milk
half banana
1 table spoon honey

The Best Overall Tasting Homemade Protein Shake
Ingredients:
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vVabilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit

(I like frozen strawberries & banana)
Splenda or Sweet-n-Low to taste (about 2 packets)
Handful of Ice

PB&J Protein Shake
2 Scoops Vanilla Whey Powder
8-12 oz water (add 1% milk if you want a little creamier texture)
1 Tbsp. Natural (smooth) Peanut Butter
1 Tbsp. Flax oil or Flax meal
1 Tsp. No sugar Strawberry Jam

Fruity Carbohydrate High Protein Shake – (Post or Pre-Workout)
1 banana (cut in pieces and frozen)
4-6 whole strawberries (from frozen berry package)
1/2 cup low fat yogurt (or Brown Cow cream top for more calories)
1 cup orange or pineapple juice
2 scoops Vanilla Whey Powder

Tropical Protein Pina Colada Shake
2-3 scoops Vanilla low carb Whey Powder
4 oz water
1/3 cup pineapple chunks (canned in water, or fresh) – freeze them for icy texture
Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
4-6 ice cubes

Root Beer Float
12 oz can of diet Root Beer
2 scoops Vanilla Whey Powder (carb-free)
4-6 ice cubes
2 Tbsp Whipping cream (heavy cream, not from a can)

Mango Madness
2-3 scoops Vanilla Whey Powder
1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
1 cup Brown Cow Vanilla cream top yogurt
1 Tbsp Flax seed oil
6-8 oz water

Dreamsicle Shake
2-3 Scoops VanillaWhey Powder
Seeds from half a length of real vanilla bean
1 Tsp. Vanilla extract (real not imitation)
4 oz. water
6 oz. Orange juice + zest from half orange
3 Tbsp Whipping cream (heavy cream, not from can)
1/2 cup vanilla yogurt (or frozen vanilla yogurt)
Ice cubes at end to add desired consistency

Mineral Power
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 packet knox gelatin
1 tbs. flax seed oil
1 big scoop of vanilla Whey Powder
artificial sweetener or to taste (optional)

Rock N’ Roll Protein Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp spirulena

Strawberry Savior
4 scoops vanillaWhey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax seed oil

Vanilla Coffee Delight
10-12 oz. low-fat milk
2 scoops vanillaWhey Powder
1/2 cup low-fat coffee flavored ice cream

Peanut Butter And Banana Shake
2 scoops vanillaWhey Powder
100g almond flakes
1 table spoon peanut butter
500ml skim milk
half banana
1 table spoon honey

The Best Overall Tasting Homemade Protein Shake
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanillaWhey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
Splenda or Sweet-n-Low to taste (about 2 packets)
Handful of Ice

Ginger Bread Man
1 scoop vanillaWhey Powder
1 graham cracker
1/2 tsp cinnamon
1 capful vanilla extract
12oz. of water
4 Ice Cubes
Blend 45 seconds

Creamy Coffee Ice Cream
1 scoop vanillaWhey Powder
13 oz ice cubes
3 oz water
2 tsp ground coffee

Apple Pie Delight
1 scoop vanillaWhey Powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes

Holiday Pumpkin Spice Shake (low carb/ diet shake)
2 Scoops Vanilla Whey Powder
8 oz. water
1 Tbsp. Flax oil
1 Tsp. Pumpkin pie spice
1 Tsp. Splenda Brown Sugar
8 oz. Yogurt
4-6 ice cubes

Strawberry Whey Powder

Fruit Smoothie
2 scoops Strawberry Whey Powder
4 large strawberries
blueberries ( a small handful)
water (just a few drops)
1/2 C ice
Splenda to taste

Egg Protein Shake Recipes

Egg-cellent Shake
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream

Tropical Pleasure
Ingredients:
8 oz. pure water
1/2 tsp. pineapple extract
1/2 tsp. coconut extract
1 tbs heavy cream
1/2 frozen banana
1 heaping scoop (1 oz) of Egg Protein
Stevia or Agave to taste (optional)
2-3 ice cubes (optional)

Egg-cellent Shake
Ingredients:
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
Add all ingredients in blender. Blend and enjoy.

Milk based Protein Shake Recipes

Banana Almond Creme
Ingredients:
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes

Chocolate Coffee Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!

Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup sugar free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!

Banana Almond Creme
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes

Other Source of Protein

Snickers® Protein Shake
3 Snickers® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated

milk and mix.

Butterfinger® Protein Shake
3 Butterfinger® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated

milk and mix.

Carnation Protein Shake
Ingredients:
1 cup skim milk
2 tsp. safflower oil
Several pieces of ice
1 banana
1 package of Carnation Instant Breakfast (there’s also a lo-carb mix)

Muscle Shake
1 c. lowfat milk
1/2 c. plain lowfat yogurt
1 banana, sliced
2 tbsp.Whey Powder
6 strawberries, sliced
1 tsp. wheat germ
1 tbsp. honey or maple syrup
1/4 c. natural berry juice
Pinch of nutmeg or carob powder

Orange And Cream Delight
1 Bottle of Orange Gatorade
1 packet vanilla meal replacer

Whey Powder Any Flavor

Mineral Power
Ingredients:
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 packet knox gelatin
1 tbs. flax seed oil
1 heaping scoop (1 oz) of protein of choice
Stevia or to taste (optional)

Weight Gainer
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
6 drops liquid artificial sweetener (optional)
1 scoop of your choice of protein

Pineapple Power
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein

Banana Delight
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 oz. protein of choice
2 tsp. flax seed oil

Strawberry Cheesecake
Ingredients:
10 oz pure water
8 frozen strawberries
4 tbs. low fat sour cream
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice

Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax seed oil
15 drops liquid stevia (optional)

Fat Burning Peaches and Cream
Ingredients:
8 oz. pure water
1 ripe peach
2 tbs. low fat sour cream
8 drops liquid stevia (optional)
1.5 oz protein of choice

Quick Start
Ingredients:
3 oranges (fresh juiced only, NOT canned or bottled
6 drops liquid stevia (optional)
1 oz. protein of choice

High Energy Shake!
Ingredients:
10 oz pure water
10 strawberries (Fresh or Frozen)
1 tbs. flax seed oil
1/2 tsp vanilla extract
1 heaping scoop (1 oz) of protein of choice
Stevia to taste (optional)
2-3 ice cubes (optional)

Super Slimmer
Ingredients:
8 oz. pure water
1 tbs. flax seed oil
1/2 ripe peach (peeled)
6 frozen strawberries
1 heaping scoop (1 oz) of of protein of choice
Stevia to taste (optional)

Heavy Gainer
Ingredients:
10-14 oz. pure water
1/2 cup raw almonds – blend with water only until creamy smooth then add…
1/2 large frozen banana
2 level scoops (2 oz) of protein of choice
Stevia to taste (optional)

Weight Gainer
Ingredients:
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
6 drops liquid stevia (optional)
2 oz. protein of choice

http://fatlossschool.com/76-protein-shake-recipes/

Four Rules of Thumb for Planning a Balanced Meal

You've probably heard of — and maybe tried — many different diet strategies. Some diets encourage you to cut starches entirely and stick with just veggies and meat. There are diets that won't let you have even a tiny bit of fat. Still others ask that you balance your meals by eating precise percentages of different foods. Really, though, eating a balanced, nutrient-packed meal is simple! You can do it any night of the week, without a graph or a scale, with almost any kind of food you enjoy. Just follow a few rules of thumb when you're planning your meal.

• Variety counts! Are you eating the most nutritious foods from several food groups? Always go for the basics — whole grains, a rainbow of fruits and vegetables, and lean proteins. This strategy can help you get as many different nutrients as possible without loading up on calories!
• Portions are key. Use the Nutrition Facts label on foods to get a sense of what a real portion is, then stick with it! Another good rule of thumb is to fill half your plate with veggies, a quarter with a single serving of protein, and another quarter with a healthy starch. That's really all there is to it!
• Balance high-calorie foods with low. You can have an occasional sweet or a cheesy casserole! Just be sure to factor it into your entire day's calorie intake: If you splurge at one meal, stick to a simple salad or some other low-cal dish at another. You can do it!
• Focus on fruits and veggies. This is timeless advice! Fruits and vegetables are amazing sources of nutrients, and researchers are proving that they can fight all kinds of diseases! Shop for crunchy greens, sweet red berries, all colors of bell peppers — the sky's the limit! Make these the foundation of all your meals and you'll take a big step toward better health!

http://www.deniseaustin.com/newsletters/Four-Rules-for-Planning-a-Balanced-Meal.aspx?xid=nl_DeniseAustinsMorningStretch_20120328

Creamy Taco Soup

Mix this lean muscle-building recipe into your menu a couple times a week and you should be on your way to reaching your goals in no time!

SERVES 7)
3/4 cup nonfat Greek yogurt
1 15-oz can 50% less sodium white beans, rinsed and drained
1 15-oz can black beans, rinsed and drained
1 4-oz can diced green chills
1 15-oz can diced tomatoes
1 cup reduced-sodium chicken broth
1 cup frozen or fresh corn
1 1/2 pounds shredded precooked chicken breast
2 tbsp fresh squeezed lime
1 clove garlic, minced
1/2 tsp onion powder
1 tbsp fresh oregano, chopped
1/2 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro

2 tsp Mrs. Dash Fiesta Lime Seasoning Blend

1/ Place 1/2 cup broth and white beans in a blender and puree. Add yogurt and blend again. Pour liquid into slow cooker.

2/ Add remaining ingredients and stir well.

3/ Cover and cook on high for 2 hours or on low for 4-5 hours.

Note: Be sure to rinse and drain black beans and chicken well before adding to slow cooker.

Nutrition Facts (per serving): Calories 275, Fat 2 g, Saturated fat 1 g, Cholesterol 47 mg, Sodium 401 mg, Carbohydrates 36 g, Dietary Fiber 11 g, Sugars 7 g, Protein 32 g

Get Cooking with Buckwheat

Get Cooking With Buckwheat

You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or other grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all nine essential amino acids — important molecules that help repair tissue and build cells.

Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store.

Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep it in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.

Cooking With Buckwheat
You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. Additionally, buckwheat makes a great component for stuffing for chicken or Cornish game hens. You can also combine buckwheat flour with whole-wheat flour to make tasty pancakes.

Easy Portion Control

For easy portion control, use the healthy plate model to plan your meals. The healthy plate provides a filling meal with adequate but not excessive calories - all while balancing your meal and providing good nutrition. To build a healthy plate:

• Split your plate into quarters.
• Half of your plate will consist of non-starchy vegetables (greens, asparagus, tomatoes, cucumbers, etc.).
• One quarter of your plate will consist of about 3-4 ounces of lean protein (tofu, beef, fish, chicken, etc.).
• On the last quarter, place your starch. Starches are usually about half a cup and include foods like pasta, rice, corn, beans, peas, etc.

On the side of your plate, add a small fruit (about a cup worth) and a fat-free or low-fat milk or yogurt. You can also add a small amount of fat (oil, butter, salad dressing), but a serving size is typically 1 teaspoon (for approximately 45 calories).

Sometimes you may eat something different than what is described on the health plate. Some foods are very high in calories, and even eating what is described as one serving can add up - especially condiments like salad dressing, mayonnaise, sour cream, and oils. If you aren't sure how much you should eat, tracking your intake and comparing it to your calorie goals for the day will help you determine what size will be appropriate for you. To start tracking your intake, go to FitDay's free diet and weight loss journal. If you are trying to lose weight, keep in mind that research shows that people who track what they eat will lose twice as much weight as people who do not keep track of what they eat.

If something you eat comes in a package, check the food label. The most important part of the food label is the serving size. Take a look at this and compare it to your calorie goal to see if this food fits into your eating plan.

Here are some other tips for easy portion control:

1. When eating at home, use small plates.
2. Drink 2 glasses of water before each meal.
3. Fill up on high-fiber foods (5 grams or more per serving).
4. When out to eat, split a meal with a friend.
   
5. Alternatively, when you order, ask your waiter box up half of your meal. Take the remainder home to eat at another time.
   
6. Eat slowly - be the last one at the table to finish your meal.
   
7. Include plenty of non-starchy vegetables in each meal (they are high in water and fiber).
8. If making large portions of food at home, freeze leftovers for an easy meal later.
9. Don't eat in front of the TV or while doing distracting activities like working or reading.
10. Don't go into a meal starving. If you anticipate going more than 4-5 hours without food, have a snack on hand.

http://www.fitday.com/fitness-articles/nutrition/the-10-easy-steps-to-weight-loss.html?utm_medium=Email&utm_source=ExactTarget&utm_campaign=

Coco-Loco Shake

Coconut Water has recently been a discovery for us since we have been doing a workout program called Insanity: The Asylum from Shaun T.

Insanity Asylum’s eating plan has a Shakeology recipe that calls for coconut water. Not knowing anything about coconut water, we picked up some and tried it out with chocolate Shakeology. WOW! Incredible flavor! A burst of sweetness that tasted oh so good. How did we miss out on this wonderful ingredient? What are the benefits of this mystery water?

Well, our curiosity had us searching for some information on coconut water. Here are some facts that we discovered:

• More electrolytes than sports drinks.
• More potassium than 2 bananas.
• No fat, no cholesterol, low in calories.
• Helps with hydration.

Recipe to try:

Coco-Loco Shakeolgy – From Insanity Asylum

• 1 scoop Chocolate Shakeology
• 1 cup coconut water
• 1/2 banana
• 1 Tbsp. nut butter
• Ice

Directions: Mix in blender.

350 calories

http://www.shakemenu.com/tag/coco-loco/

Almond Joyous Cheesecake

ngredients:

FILLING
1/2 cup lowfat cottage cheese, whipped
1/4 pkg SF Vanilla pudding mix
1/2 scoop chocolate protein powder (or vanilla if you prefer)
1 TB unsweetened coconut
2 TB water
1/4 tsp almond extract
1 packet sweetener (Splenda or stevia) if desired

CRUST
¼ cup Fiber One
1 tsp coconut oil, softened
1 tsp water
4 almonds, slivered

How to Prepare:

CRUST
1. Blend Fiber One in food processor until breadcrumb consistency is reached, then pour into small bowl.
2. Add coconut oil and water and stir until mixture is crumbly.
3. Press and spread with fingers or spoon onto the bottom of bowl to form the crust. Set aside.

FILLING
1. Put all filling ingredients in a separate bowl, mix well.
2. Scoop and evenly distribute the mixture onto the crust in the other bowl.
3. Sprinkle almonds on top.
4. Put in refrigerator for about 10 minutes to set.
Enjoy!!…or else!

NUTRITION DATA
Per serving (Serves 1): 296 calories, 28 grams protein, 19 grams carbohydrates, 12 grams fat.
Per serving (“crustless”): 230 calories, 27 grams protein, 12 grams carbohydrates, 8 grams fat.

Check out more of Alli’s recipes at: www.AllisonFrahn.com and www.AllisSlimPickins.com

Rockin Raspberry Frappe

ROCKIN RASPBERRY EFA FRAPPE

Ingredients:

1/2 cup nonfat plain Greek yogurt
3/4 cup raspberries, frozen
1/2 scoop Vanilla protein powder
2 TB ground flaxseed
1/2 cup unsweetened almond milk
2 tsp vanilla extract
1 packet Stevia or Splenda
4 ice cubes
1 tsp walnuts

How to Prepare

1. Put yogurt, raspberries, protein powder, flaxseed, almond milk, vanilla and sweetener in a blender and blend for approximately 10 seconds.
2. Add ice cubes and Frappe (this is a blender setting; if you don’t have this option, blend on the highest speed) for approximately 30 seconds, or until thick and frothy.
3. Pour in a cup or a bowl (thick enough to be eaten with a spoon!).
4. Sprinkle the walnuts on top and slurp (or, scoop) it up!*
*Note: if you prefer it harder, put it in the freezer for a few minutes. If you would rather drink it, let it sit for approximately 5 minutes.

NUTRITION DATA Per serving (serves 1): 282 calories, 24.7 grams protein, 19.6 grams carbohydrates, 11.6 grams fat (2.2 grams Omega-3!)

http://www.muscleandfitnesshers.com/recipes/rockin-raspberry-efa-frappe

One Pot Meals

Dish it Out

Life is easier when you can put all of your meal's ingredients in one pot

January 31, 2012

Kelly Wangard

A protein. A vegetable. A starch. A salad. Sometimes whipping up a full meal feels like competing on Iron Chef America. Then again, a cold chicken breast and a bottle of water don't really count as dinner, either. We have your solution. A number of tasty yet nutritionally sound meals can be created by throwing everything in one pot. Don't worry; this isn't sloppy hobo food. From stews to chili to a whole roasted chicken, these elegant, well-balanced meals emphasize quality protein, plenty of vegetables and a limited number of steps in their preparation. Save yourself some time, spare your kitchen the mess and go easy on your hard-earned abs with these fitness-conscious one-pot meals.

Beef Stew with Sweet Potato

(SERVES 4)

* 2 Tbsp. olive oil
* 1 lb. beef stew meat
* 2 large onions, diced
* 4 garlic cloves, chopped
* 1 tsp. cumin
* 1/2 tsp. chili flakes
* 1 can low-sodium tomatoes, diced
* 1 can low-sodium tomato puree
* 2 cups low-sodium beef broth
* 1 large sweet potato, peeled and chopped
* Salt and pepper to taste

1/ Heat a large soup pot to medium heat and add olive oil. Add meat and brown on all sides. Don't overcrowd the bottom of the pot; cook in batches if necessary.

2/ Remove beef and add onions, stirring until light golden brown. Add garlic, cumin and chili flakes, and cook for two minutes, stirring frequently. Add tomatoes and tomato puree, then add meat back in.

3/ Add broth and bring to a boil, then reduce heat and simmer covered for 20 minutes. If stew is too thick, add broth.

4/ Add sweet potato and cook for another 20 minutes or until beef is tender. Season with salt and pepper if desired.

Nutrition Facts (per serving): 366 calories, 25 g protein, 30 g carbs, 16 g fat, 5 g fiber, 14 g sugar, 535 mg sodium

Whole Roasted Chicken with Root Vegetables

(SERVES 4-6)

* 1 large yellow onion, cut into large pieces
* 1 large celery root, cut into large pieces
* 1 small sweet potato or yam, cut into large pieces
* 3 parsnips, peeled and cut into 2-inch pieces
* 8 sage leaves
* 4 rosemary sprigs
* Salt and pepper to taste
* 3-4-lb. chicken, rinsed and giblets removed
* 3 Tbsp. olive oil

1/ Preheat oven to 375 degrees F. Place onion, celery root, sweet potato and parsnips in the center of a roasting pan. Top with sage leaves and rosemary, and sprinkle with salt and pepper.

2/ Place chicken on top of vegetables, drizzle with olive oil, and season liberally with salt and pepper.

3/ Bake for 30 minutes, basting chicken with pan juices every 5-10 minutes.

4/ Push vegetables to the sides so they can brown, and cook 15-30 more minutes or until chicken's internal temperature reaches 160 degrees F. Let cool 5-10 minutes.

Nutrition Facts (per serving): 367 calories, 39 g protein, 16 g carbs, 15 g fat, 3 g fiber, 6 g sugar, 126 mg sodium

Chicken & Black Bean Chili

(SERVES 4)

* 4 6-oz. boneless, skinless chicken breasts
* 2 tsp. cumin, divided
* Salt and pepper to taste
* 1 Tbsp. olive oil
* 2 yellow onions, diced
* 2 red bell peppers, diced
* 4 garlic cloves, chopped
* 1 Tbsp. chili powder
* 1/2 tsp. chili flakes
* 2 28-oz. cans tomatoes, pureed
* 1 can black beans
* 1-2 cups water
* 1 bunch cilantro, chopped
* 3 oz. light sour cream

1/ Preheat oven to 400 degrees F. Place chicken breasts on a baking sheet, and season with 1/2 teaspoon cumin, salt and pepper. Bake for 20 minutes or until cooked through. Let cool for 5-10 minutes, then cut into small pieces.

2/ Heat a large soup pot to medium heat. Add olive oil, onions and bell peppers, and cook 5-10 minutes or until onions are golden brown. Add garlic, chili powder, remaining cumin and chili flakes, and cook three minutes. Add tomatoes, beans, diced chicken and 1 cup water. Bring to a boil.

3/ Reduce heat and simmer for 20 minutes. If the chili is too thick, add water. Season with salt and pepper, and garnish with cilantro and sour cream.

Nutrition Facts (per serving): 343 calories, 34 g protein, 34 g carbs, 9 g fat, 9 g fiber, 13 g sugar, 646 mg sodium

Turkey Sausage, Kale, White Bean & Tomato Stew

(SERVES 6)

* 12 oz. turkey sausage links
* 2 Tbsp. olive or grapeseed oil
* 1 onion, diced
* 3 celery stalks, diced
* 4 garlic cloves, chopped
* 1/2 tsp. chili flakes
* 1 tsp. dried oregano
* 1 small can diced tomatoes
* 1 small can white beans, drained and rinsed
* 1 bunch kale, cleaned and inner stalk removed
* 4 cups chicken broth
* 12 basil leaves, sliced thin

1/ Preheat oven to 400 degrees F. Place sausage links on a baking sheet and cook about 20 minutes or until no longer pink inside. Let sausage cool for 10 minutes, then chop with the casing on.

2/ Heat a large soup pot to medium heat. Add oil, onion, celery and garlic, and cook five minutes or until vegetables are light golden brown.

3/ Add chili flakes, oregano, chopped sausage, tomatoes, beans and kale. Stir until kale is wilted. Pour in chicken broth and bring to a boil. Reduce heat and simmer for 20 minutes.

4/ Garnish with basil and serve with crusty bread or crackers.

Nutrition Facts (per serving): 325 calories, 20 g protein, 39 g carbs, 12 g fat, 10 g fiber, 12 g sugar, 1,023 mg sodium

Asian Chicken Noodle Bowl

(SERVES 4)

* 1 Tbsp. olive oil
* 1 yellow onion, chopped
* 4 carrots, diced
* 2 garlic cloves, chopped
* 2 Tbsp. chopped ginger
* 1 jalapeno, diced
* 2 cups shredded green Savoy cabbage
* 1 whole chicken, roasted and shredded (meat only)
* 5 cups chicken broth
* 4 oz. udon noodles
* 1 Tbsp. soy sauce
* 1/4 cup chopped cilantro
* 1 lime, cut into wedges

1/ Heat a large soup pot to medium heat and add olive oil. Add onion, carrots, garlic, ginger and jalapeno, and cook until onion is light golden brown.

2/ Add cabbage, chicken and broth, and bring to a boil. Reduce heat and simmer for 15 minutes. Add noodles and soy sauce, and cook for four minutes.

3/ Garnish with cilantro and lime wedges.

Nutrition Facts (per serving): 373 calories, 38 g protein, 35 g carbs, 9 g fat, 2 g fiber, 2 g sugar, 768 mg sodium

http://www.muscleandfitnesshers.com/recipes/dish-it-out

Chicken Ratatouille

Try this heart-healthy chicken recipe

February 9, 2012

Jennifer Celeste

(SERVES 4)
● 1 large eggplant
● 2 medium zucchini
● 1 medium onion, chopped
● 3 garlic cloves, minced
● 1 Tbsp. olive oil
● 1 lb. cooked skinless chicken breasts, chopped
● 2 cans (14.5 oz. each) stewed tomatoes
● 2 tsp. dried basil
● 1 tsp. dried oregano ● 2 tsp. salt
● Pepper to taste

1 / Cut eggplant and zucchini into 1-inch pieces, and set aside.

2 / In a large saucepan over medium heat, sauté onion and garlic in olive oil until tender. Add chicken, eggplant and tomatoes, and bring to a sim- mer. Cover and simmer for 15 minutes.

3 / Add zucchini and seasonings. Simmer for 10–15 minutes more until vegetables are fork- tender.

Nutrition Facts (per serving): 186 calories, 26 g protein, 7 g carbs, 4 g fat, 2 g fiber

>> Olive oil contains monounsaturated fats, which are not only heart healthy but also get burned for fuel during exercise. In addition, olive oil contains ingredients that enhance joint healing.

>> Garlic is well known for its ability to enhance heart health and even aid fat loss. New research has found it can also help boost nitric oxide levels.

http://www.muscleandfitnesshers.com/recipes/chicken-ratatouille

Chicken and Rice Soup

(SERVES 4)

*4 boneless, skinless chicken breast halves
* 1 cup chopped celery, leaves included
* 1 cup chopped onion
* 1 cup chopped carrots
* 1 cup sliced fresh mushrooms
* 1⁄2 cup uncooked long-grain rice
* 2 141⁄2-oz cans Swanson’s
no-fat chicken broth
* 2 tbsp chopped fresh Italian parsley
* 2 bay leaves
* 4 cloves garlic,chopped
* 1⁄2 tsp dry or fresh thyme
* Chopped zucchini,parsnips, turnips or potatoes (if desired)
* Grated Romano cheese to taste

1 / Wash and cut chicken breast halves into bite-size pieces. Wash and chop celery, onion and carrots, and slice mushrooms.

2 / Place all ingredients in a large pot. Bring to a boil, then simmer uncovered for an hour, stirring occasionally.

3 / Remove bay leaves and serve.

Nutrition Facts (per serving): 186 calories, 28 g protein, 11 g

Spinach & Cheese Stuffed Shells

High-energy fuel to help you get through your workout.

(Serves 6)

18 dry jumbo pasta shells
10 oz. frozen chopped spinach, thawed and drained
8 oz. fat-free cottage cheese
1/2 cup low-fat ricotta cheese
1 cup shredded fat-free mozzarella cheese
2 Tbsp. chopped fresh basil
1 tsp. oregano
1/8 tsp. black pepper
2 cups marinara sauce, divided
Nonstick cooking spray

1. Cook pasta shells according to package directions, drain and set aside, adding a few drops of oil to prevent sticking. Preheat oven to 350 degrees F and lightly coat a roasting pan with cooking spray.

2. In a large mixing bowl, thoroughly combine spinach, cottage cheese, ricotta, mozzarella and seasonings.

3. Pour 1 cup marinara sauce into prepared pan.

4. Stuff each shell with a heaping tablespoon of filling and place in pan. Pour remaining sauce on top and bake 30 minutes.

NUTRITION FACTS (per serving): 280 calories, 22 g protein, 43 g carbs, 3 g fat, 5 g fiber, 7 g sugar, 854 mg sodium

http://www.muscleandfitnesshers.com/recipes/spinach-cheese-stuffed-shells#.T23imUkj66Q.facebook

Meals-To-Go: The Busy Life Diet

Key Points

- You can maintain a healthy diet and a busy lifestyle at the same time.

- It takes planning to maintain a healthy diet when you’re busy.

- Substitute high-protein foods for foods high in fat.

If there's one thing that many people often find hinders them as they try to stick with their diet plan, it's time. You don't have the time to plan your meals, you don't have the time to cook the meals, you may feel as though you don't have time to eat healthy meals.

Like it or not, maintaining a healthy diet does take some planning, but if you eat a few quick, easy meals, you won't let a lack of time prevent you from reaching your goals.

Instead, work with what you've got to make sure that you're prepared at the start of each busy week. Always remember to take advantage of weekends if you're less busy by pre-chopping vegetables and cooking meats and storing them in the freezer for easy use. Both of these simple tips save on prep time during weeknights.

Let's take a quick look at some of the best meals-to-go to simplify your eating routine.

Protein Packed Baked Potato

As far as carb sources go, baked potatoes are one of the fastest and easiest options. It takes 3-6 minutes to microwave a potato.

For this meal-to-go option, first prepare a baked potato in the microwave as you normally would. Once it's finished, slice it open and let sit for a minute or so to cool slightly. Then top off with half a cup of cottage cheese, some salsa and any other chopped vegetables you enjoy.

The cottage cheese provides more overall protein content to this meal, making it far more well-rounded and supportive of your goals to build lean muscle mass. Also, by replacing the traditional sour cream topping with cottage cheese, you also cut back on the amount of saturated fat you consume.

If you do have higher calorie needs, consider melting some low-fat cheese over the top of the potato for even more protein and flavor.

Tuna Wrap

Another quick and simple meal-to-go, one that's loaded with protein, is a tuna wrap. Since tuna requires no preparation, this is a great option for a quick lunch to take with you to work.

Simply open a can of tuna and spoon it into a whole wheat soft tortilla shell or a whole grain pita.

Next, drizzle a small amount of olive oil-based salad dressing for healthy fats and some extra flavor. Then top with whatever sliced vegetables you prefer. Cucumbers, carrots, mushrooms or spinach all work great and provide your body with valuable nutrients.

Once that's finished, wrap it up and place it in a container in the refrigerator until ready to eat.

Shrimp Spinach Salad

Since you can purchase pre-cooked shrimp, make it a quick protein salad when you’re on the go. You'll want to use this tasty option as much as you can because it’s low in fat and calories, as well. If you're looking for maximum fat loss, it's a perfect protein source.

Simply take two cups of fresh spinach leaves and mix in a variety of different vegetables such as cherry tomatoes, red onions, celery, cucumbers or mini corn cobs and toss with 10-20 pre-cooked shrimp.

Add two tablespoons of Italian salad dressing and serve alongside a whole grain bagel when you're in muscle building mode and require more calories. If you're shooting for fat loss, skip the bagel for a great low-carb, low-calorie quick and easy meal.

Protein Parfait

If you're rushed in the morning and don't have much time to prepare breakfast, try a protein parfait. With a few simple tweaks to the classic recipe, you boost the overall protein content consumed while adding some healthy fats, as well.

Combine half a cup of cottage cheese with half a cup of your favorite fruit flavored yogurt. Next spoon a quarter of this mixture into a tall glass and top with some sliced berries or a sliced banana. On top toss some ground up flaxseeds mixed with a small amount of granola for extra carbs. Then, repeat the layers until all the yogurt mixture has been used up.

Egg and Meat Omelette

When you come home from work and need something quick before heading out again, mix up an egg and meat omelette. Freshly prepared ham is the most common meat option for this meal, but substitute ham with some low-fat, low sodium sandwich meat like sliced turkey.

Your meal still provides a good amount of protein, which helps you reach your daily protein total.

Whisk two whole eggs together and pour into a pan, adding some finely chopped vegetables. Flip at half time. On the second side, add the sandwich meat so it'll cook right into the eggs and boost the overall taste of this quick dinner on the run.

Plan ahead and keep these ideas in mind as part of healthy diet while keeping up with a busy lifestyle. By having these classics to turn to when something comes up suddenly, you’ll reduce the chances of stopping off for a fast food, high calorie meal.

http://www.rippedcutbuff.com/mealstogo.php