This is a great alternative to eating your tuna that boasts a high protein content and a healthy level of dietary fat. No time to cook, try Sun Basket I recommend them because they have amazing and healthy recipes. All of my trainees used Sun Basket to help them lose weight by learning to eat better.
Ingredients
- 1 tbsp salad dressing, KRAFT Mayo Light Mayonnaise
- 2 cup shredded romaine lettuce
- ½ cup mixed salad greens
- 1 tbsp olive oil
- 1 tsp garlic powder
- ¼ cup raw oats
- 1 large egg whites
- 1 can tuna, canned in water
Mix together the chunk light tuna, egg white, and dry oats and form into a patty. Heat the oil in a non-stick skillet on medium heat. Once heated, placed patty on and grill, flipping at half time. Serve alongside a lettuce salad with vegetables and low-fat salad dressing.
Prep: 10 min. Cook: 20 min. Total: 30 min
114 Calories 6g Carbs 10g Protein 6g Fat
The simple truth is the world is cooking more, so why not make the most of it and arm yourself with some of the best kitchen tools. I found some affordable cookware that any home cook will need by Nutrichef.
This is a healthier with a good dose of protein and carbohydrates to get you through the afternoon. Make for dinner or the night before and store it in your fridge for your meal prep lunch.
Ingredients
- ½ cup brown rice
- ½ tbsp soy sauce
- ½ tbsp olive oil
- 3 oz chicken breast
- 2 large egg whites
- ⅛ cup, chopped green bell pepper, chopped
- ⅛ whole mushrooms, sliced
- ⅛ cup onion, finely chopped
- ¾ cup low-sodium chicken broth
First dice chicken breast and stir-fry in 1 tsp of the olive oil until tender. Set aside. Next, heat remaining oil in pan and pour in egg whites, stirring until cooked. Remove from pan and set aside with the chicken. Pour in the chicken broth and soy sauce into a pot and bring to a boil. Turn down the heat, add in vegetables along with rice, cover, and simmer for five to ten minutes, or as indicated by the package directions. Once finished, stir back in the chicken and egg whites and gently pan fry for 1-2 minutes until slightly crispy. Serve.
Prep: 5 min. Cook: 10 min. Total: 15 min
91 Calories 7g Carbs 10g Protein 3g Fat
One of the most important pieces of equipment everyone should own is a quality chef’s knife. Cheap knives can make cooking such a chore. I love this set, it makes chopping so easy and it looks good on my kitchen counter.
Ingredients
- ¼ cup roasted red pepper hummus
- 10 oz chicken breast
- 1 piece whole portabella mushroom caps
- 4 whole 100-calorie multi-grain tortilla
- 4 tbsp goat cheese
- ½ cup red onion, diced
- 2 tbsp garlic, minced
Spray a nonstick skillet with coconut oil spray, and set on medium-high heat. Sear 1 tablespoon minced garlic in the skillet and then add the chopped mushrooms. Sear and cook for about 3 minutes, stirring quickly with a spatula so that the mushroom does not completely wilt. Set aside in a separate bowl. Sear 1 tablespoon minced garlic in the skillet, then toss in chicken breast. Cook the chicken for about 12-15 minutes or until the meat is white when cut and the juices run clear. Set aside in a separate bowl. Thinly slice red onions, chop up fresh cilantro, and remove the pit from the avocado and cut into thin slices. Spread about 2 tablespoons (1/8 cup) of red-pepper hummus on each wheat tortilla.
Prep: 10 min. Cook: 20 min. Total: 30 min.
640 Calories 43g Carbs 70g Protein 21g Fat
Ok, who doesn’t like a good burger? This is a great healthy burger that will help with that craving for a not so healthy burger.
Ingredients
- 1 lb ground 99% fat-free turkey breast
- 2 tbsp salsa
- ¼ cup cilantro
- 1 whole egg
- slice, large (1/4″ thick) onions
Mix ingredients together and shape into patties. Panfry or grill. Bun is optional, if can serve it as a taco on bun or by its self with a mix green salad.
Prep: 5 min. Cook: 10 min. Total: 15 min.
176 Calories 1g Carbs 35g Protein 4g Fat
Eating healthy or meal prepping can be done with a slow cooker. Slow cookers can be used for your favorite healthy soups, stews, seafood, and chicken recipes. I found this affordable slow cooker that you will need for those healthy recipes.
Ingredients
- 2 c. Brussels sprouts, trimmed and halved
- 2 c. baby red potatoes, halved or quartered if large
- 4 boneless skinless chicken breasts
- 1/4 c. balsamic vinegar
- 1/3 c. low-sodium chicken broth
- 1/4 c. packed brown sugar
- 2 tbsp. grainy Dijon mustard
- 1 tsp. dried thyme
- 1/2 tsp. dried rosemary
- 1/2 tsp. dried oregano
- 1/2 tsp. crushed red pepper flakes
- Kosher salt
- Freshly ground black pepper
- 2 cloves garlic, minced
- Freshly chopped parsley, for garnish
A good smoothie for morning or a late night sweet craving. This is a affordable protein powder that can help with losing weight and building muscle. Note: Building muscle helps you burn fat.
Ingredients
- 3 strawberries, frozen
- ½ cup frozen blueberries
- 1 banana
- 8 oz coconut or almond milk
- ¾ cup low-sugar granola
- 1 scoop of Maximum Slim protein powder
Blend all ingredients together and Drink.
Prep: 5 min. Cook: 0 min. Total: 5 min
633 Calories 50 gCarbs 18 gProtein 40 gFat
