9 Healthy Recipes That Reward Your Taste Bud & Waistline
A typical diet of a fitness enthusiast often revolves around endless mounds of chicken breast, oatmeal, and cottage cheese. However, these foods can become boring and sometimes repugnant when eaten in large amount over a period of time.
Fortunately, succeeding with a healthy diet program doesn’t require constant superhuman willpower. No longer do you have to be afraid of a day that never gets better or easier when you know how to make these zesty meals that are crammed with nutritional value to boot:
- Baja Mahi-mahi Fish Tacos
Ingredients:
- 2 Mahi-mahi fillets
- 1 pack fajita reduced-sodium seasoning
- 2 cups shredded green cabbage
- Lime, halves
- 3 teaspoons cilantro leaves
- 2 whole wheat tortillas
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons guacamole
- 2 tablespoons reduced-sodium salsa
How to prepare:
- Grill the fish and warm tortilla on a medium frying pan
- Combine all other ingredients in a bowl and squeeze a lime on top of it
- Break the fish up and put it in the tortilla. Next, add other ingredients.
Nutrition Facts:
- Serving size: 1 taco
- Calories: 250
- Total Fat:6g
- Total Carbs: 25g
- Protein: 20g
- Zesty Chicken Nuggets
Ingredients:
- 2 cups canola oil
- 1 cup organic cornmeal
- 4 cups organic flour
- 5 tablespoons garlic salt
- 2 tablespoons ground black pepper
- 3 beaten eggs
- 7 skinless and boneless chicken breast halves
- 1⁄4 teaspoon chili powder
- ¼ teaspoon cayenne pepper
How to prepare:
- In a bowl, blend together the flour, pepper and salt.
- In a second bowl, whisk together the eggs and canola oil.
- In a third bowl, blend together the cornmeal chili powder and cayenne pepper.
- Put the chicken in the flour, then into the egg mixture. Lastly, coat the chicken in the cornmeal mixture.
- On a baking pan, bake the chicken for 15 to 17 minutes
Nutrition Facts:
- Serving size: 5 nuggets
- Calories: 230
- Total Fat:4g
- Total Carbs: 15g
- Protein: 15g
- Bodybuilding Tuna Casserole
Ingredients:
- 1 package 100% whole wheat egg noodles
- 1/3 cup sliced onion
- 3 cups shredded Feta cheese
- 1 ½ cup fresh green peas
- 2 cans(5oz) of drained canned tuna
- 2 ½ cans reduced-sodium cream of mushroom soup
- 1/2 can sliced mushrooms
- 1 cup crushed 100% whole wheat crackers
- 1 tsp black pepper
How to prepare:
- Add noodles and frozen peas to a large pot of boiling
- When noodles are finished cooking, drain water from the pot
- Mix cheese, crackers, soup, tuna fish, onions, and pepper into the pot.
- Stir all ingredients until well mixed
Nutrition Facts:
- Serving size: 6
- Calories: 318
- Total Fat: 7
- Total Carbs: 24
- Protein: 27
- Spicy Chicken Salad
Ingredients:
- 2 teaspoons olive oil
- 2 (3oz) chicken breasts (shredded)
- 2 tablespoons black beans
- 2 tsp diced tomatoes
- 1 teaspoon cayenne pepper
- 1 teaspoon chili powder
- Reduced- sodium salsa
- Shredded cheddar cheese
- Shredded lettuce
- Lite Sour cream (optional)
- Guacamole (optional)
How to prepare:
- In a bowl, mix oil, chili powder and cayenne pepper
- Combine all other ingredients in another bowl; drizzle oil mix on top
Nutrition Facts:
- Serving size: 2
- Calories: 230
- Total Fat: 8
- Total Carbs: 20
- Protein: 22
- Bodybuilding Beans and Cornbread
Ingredients:
- pinto beans
- 7 cups no-salt-added chicken broth
- 1 cup chopped onion
- 1/4 cup chopped red bell pepper
- 3 crushed garlic cloves
- 8oz tomato sauce
- 1/4 teaspoon black pepper
- 1 bay leaf
- 1/4 teaspoon cumin
- Few sprinkle of sea salt
- 2 cups organic cornmeal
- 2 1/2 cups skim milk
- 2 cups organic flour
- 2 tablespoons baking powder
- 1 tablespoon of whey protein powder (note: choose one that doesn’t have a taste)
- 1 teaspoon sea salt
- 2/3 cup natural sugar
- 3 eggs
- 1/2 cup canola oil
How to prepare:
- Drain and rinse beans off; put them in a big pot
- Add broth, bell pepper, black pepper, onions, tomato sauce, cumin, leaf, and garlic cloves to the pot
- Use other ingredients to make cornbread
Nutrition Facts:
- Serving size: 6
- Calories: 185
- Total Fat: 2
- Total Carbs: 30
- Protein: 15
- Broccoli and Salmon Salad
Ingredients:
- 1 cup Broccoli, cut
- 1 tsp. lemon juice
- 1 tsp. red wine vinegar
- 2 eggs, crumbled
- ½ cup orange pieces
- 1 red pepper, chopped
- 2, 3 oz. grilled salmon
- 2 cups spinach leaves
- 1 tsp. honey mustard
How to prepare:
- Split the salmon into thin strips
- In a bowl, combine eggs, red pepper, spinach leaves, broccoli, and spinach leaves to make salad
- In another bowl, blend lemon juice, mustard and vinegar; drizzle on salad once mixed well
Nutrition Facts:
- Serving size: 2
- Calories: 193
- Total Fat:2
- Total Carbs: 17
- Protein: 18
- Herbed Tilapia, Broccoli, and Brown Rice Pilaf
Ingredients:
- 1 tablespoon margarine
- 1lb tilapia
- 1 chopped scallops
- 2 cups long-grain brown rice
- 1 tablespoon sea salt
- ¼ tablespoon freshly ground pepper
- 3 cups chicken broth or water
- 1 crushed clove garlic
- 3 sprigs fresh thyme
- 4 tablespoons chopped fresh cilantro leaves
- 3 sliced green onions
- 2 cups broccoli
- Sprinkle a few pecan pieces
How to prepare:
- Heat rice and tilapia in a small skillet; use margarine on the skillet for non-sticking purposes
- Add in onions, broth, garlic, cilantro leaves, broccoli, scallops and thyme
- Cook for 45 minutes until rice is tender and most of the liquid is absorbed
Nutrition Facts:
- Serving size: 4
- Calories: 250
- Total Fat:3
- Total Carbs: 31
- Protein:27
- Chicken Banana Pepper Salad
Ingredients:
- 1 package baby spinach
- Two (3oz) chicken breasts
- 1 chopped banana pepper
- 1/2 cup grated Feta cheese
- 1/4 cup canola oil
- 3/4 cup rice vinegar
How to prepare:
- Cut chicken breasts into thin strips
- In a bowl, blend chicken, spinach, cheese and banana peppers
- In another bowl, mix rice vinegar and canola oil; drizzle on salad
Nutrition Facts:
- Serving size: 2
- Calories: 240
- Total Fat: 10
- Total Carbs: 18
- Protein: 20
- Sweet Roman Chicken Salad
Ingredients:
- 1 package of Roman lettuce
- 2, 3 oz. boneless and skinless chicken breasts
- 1/3 cup of shredded Feta cheese
- 1 sliced and peeled mandarin orange
- 2/3 cup chopped red onion
- 2/3 cup cranberries
- 1/3 cup chopped pecans
- 3 tablespoons lite Italian vinaigrette dressing
How to prepare:
- Grill chicken breasts on medium-hot skillet for 8-10 minutes; Afterwards, cut them into thin strips
- In a bowl, blend chicken, lettuce, cheese, oranges, cranberries, pecans, and banana pepper; drizzle with vinaigrette dressing
Nutrition Facts:
- Serving size: 2
- Calories: 230
- Total Fat:10g
- Total Carbs: 18g
- Protein: 20g
