Breakfast, Lunch & Dinner!!!


There is nothing more important than your diet. In order to rebuild and repair your hard earned muscle, you will need a good source of protein and nutrients. Try these healthy protein packed recipes to keep that metabolism burning!!

 

EGG WHITE MORNING WRAP (Breakfast)

Ingredients:

  • 6 egg whites
  • 1/4 cup water or fat-free milk
  • Pinch of ground black pepper
  • Pinch of fresh basil or dried
  • 1 Whole wheat tortilla (choose the lowest fat and sodium brand)

How to Make it:

Step 1 – In a bowl, whisk together the egg whites, water or milk, pepper and basil

Step 2 – Coat a skillet with cooking spray, then lightly wipe away the excess spray with paper towel. Heat the skillet over medium heat.

Step 3 – Add the egg mixture. Cook, stirring, for 3 to 4 minutes, or until firm.

Step 4 – Heat up tortilla

Step 5 – Place the eggs on the tortilla and roll up burrito style

Makes 1 serving –  per serving 185 calories, 27g protein, 13g carbs, 2.5g fat, 2g fiber, 514mg sodium

 

5 MINUTE CHICKEN SALAD SANDWICH (Lunch)

Ingredients: 

  • 1 rib celery, chopped
  • 1 Tbsp. finely chopped onion
  • 1 Tbsp. pine nuts
  • 1 heaping tsp. spicy brown mustard
  • 1 heaping tsp. fat-free plain Greek yogurt
  • Pinch of ground black pepper
  • 6 oz. chicken breast
  • 4 slices of whole grain bread
  • 2 leaves of lettuce

How to make it:

Step 1 – In a large bowl, mix together the celery, onion, pine nuts, mustard, sour cream, yogurt, and pepper

Step 2 – Add the chicken and toss with the veggie mixture so you don’t break it apart too much.

Step 3 – Spread half the chicken salad on a slice of bread. Add a lettuce leaf and top with another bread slice. Repeat with the remaining ingredients to make a second sandwich.

Makes 2 servings – per serving 267 calories, 28g protein, 31g carbs., 5.5g fat, 11g fiber, 410mg sodium

 

ALMOND-CRUSTED TILAPIA (Dinner)

Ingredients:

  • 2 tilapia fillets (6 ounces each), rinsed and dried
  • 2 Tbsp. almond flour
  • 2 egg whites
  • Juice of 1/2 lemon
  • 18 unsalted roasted almonds, crushed
  • 1/4 cup carb careful plain breadcrumbs
  • 1/2 tsp. chopped dried or fresh parsley
  • Pinch of ground black pepper

How to make it:

Step 1 – Preheat oven to 350 F

Step 2 – Put the flour in a shallow dish.

Step 3 – In another shallow dish, mix together the egg whites and lemon juice.

Step 4 – In a third shallow dish, mix together the almonds, bread crumbs, parsley, and pepper.

Step 5 – Toss the fish first in the flour, then in the egg mixture, and then in the crumb mixture.

Step 6 –  Place fish in a shallow baking dish. Sprinkle with any remaining crumb mixture. Bake for 15 minutes. Raise the oven temperature to broil and broil for 1 to 2 minutes, or until golden brown (watch carefully so it does not burn)

Makes 2 servings – per serving 464 calories, 53g protein, 18g carbs., 21g fat, 6g fiber, 157mg sodium

 

Get Fit Don’t Quit!