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
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