Healthy Recipes & Tips

Egg Muffin Cups
Mix eggs, egg whites, any veggies {preferably spinach & kale}, a little cheese if desired & Mrs. Dash together. Spray tin with non-stick spray & pour mixture into a muffin tin. Bake at 350 degrees for about 25-30 mins.

Spaghetti Squash
Spaghetti squash is a great substitute for pasta or rice. Cut it in half, scoop out the seeds, and drizzle with olive oil, salt & pepper. Bake upside down on a cookie sheet at 400 degrees for about 40-60 mins, shred with a fork and serve!

Zucchini “Noodles”
Zucchini ‘noodles’ are another great alternative to potatoes, rice, or pasta. Cut zucchini with a spiralizer, heat olive oil in pan & saute with garlic or onions, add salt & pepper, until tender, about 5-10 mins and finish with a little Parmesan cheese.

Turkey Meatballs:
Combine ground turkey, shredded zucchini, and add seasoning of your choice, roll into balls and saute for 2-3 mins, bake at 375.

Protein Balls
Combine vanilla protein powder{muscle gain}, peanut butter, oatmeal, chia seeds, a little honey/agave nectar, if needed and roll into balls. Keep them stored in the fridge for freshness!

Other Tips and Ideas:

  • Cauliflower is low carb and makes a great substitute for pizza crust, rice, mashed potatoes etc.
  • Remember… lean proteins {chicken, turkey, eggs, fish, beef, tofu} are your friend.
  • Be creative or keep it simple silly {K.I.S.S}, just have fun & enjoy your healthy LIFESTYLE!!!!!!
  • Drink lots of water or for a pick me up unsweetened Green Tea or Spark.
  • Pick a prep day: Boil a dozen eggs, grill a bunch of chicken, throw something in the crockpot, always have almond/cashews{unsalted} on hand, cut up fruit and veggies, hummus, peanut butter.


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