Late in the morning or afternoon and you need sustainable energy?
This quick and easy snack will give you energy for hours and won't leave you hungry!
It is gluten free, contains antioxidants, low in calories and full of protein.
2 Trader Joe's Gluten Free Toaster Waffles
2 Tablespoons Natural Organic Peanut Butter
2 Teaspoons Organic Blueberry Jelly
Place frozen waffles in toaster and toast to desired crispness
Spread one tablespoon peanut butter on each waffle followed by one teaspoon jelly
Eat with a fork and knife or slap them together for a sandwich on the move.
Keep these three simple items handy in the break room at work.
Rather than reach for the office donut take a moment and slap one of these together to fight off snack cravings and get you through the rest of your day.
Don't think you don't have time for the most important meal of the day? Trainer John W brings you another great recipe from his breakfast collection. Best part....this delicious recipe takes almost no time to make. Just carve out 10 minutes and you can have a hot breakfast that is fresh healthy and delicious!
What you need:
1/2 teaspoon coconut oil
1 whole egg
1/2 cups egg whites
1/4 cup chopped onion
1 cup fresh baby spinach
1 tablespoon crumbled feta cheese
2 strips turkey bacon
1 slice rye bread
1 teaspoon organic blueberry jelly
Heat coconut oil in pan.
Place onions in hot pan and once onions are soft add eggs and whites.
Place 2 turkey bacon strips on plate in between 2 napkins and microwave for approximately 1 and a half minutes.
Put rye bread in toaster.
Once eggs are almost done add spinach and feta cheese to the pan.
Plate food once done.
Salt pepper eggs to to taste.
Spread jelly on toast.
Pour some coffee but have a glass of water too!
Sit down and enjoy.
This easy yellow curry dish is a spicy and delicious meal that can be enjoyed throughout the week. Each batch makes about 6 hearty servings. While this version is vegetarian, the dish also tastes great with chicken, if you would like to add some protein. Prep time takes about 20-30 minutes and cooking time is about 30 minutes also. The recipe itself is adapted from http://allrecipes.com/recipe/spicy-vegan-potato-curry/. Instead of chickpeas, we used carrots and we also altered the spices and spiciness of the dish to be a little less spicy. Hope you all will enjoy this tasty ethic dish!
3 Large baking potatoes
2 tablespoon Grapeseed oil (or 1 cup vegetable broth for a more low fat dish)
1/2 a large spanish onion
1 (14.5 ounce) can of diced tomatoes
2.5 cups of peas
2 cups of chopped carrots
3 large cloves of garlic, minced
1 teaspoon cayenne pepper
5 teaspoon curry powder
1/2 teaspoon of ground ginger
1 teaspoon nutmeg
1 teaspoon cinnamon
1 teaspoon pepper
1.5 teaspoon cumin
1 teaspoon salt
1 (14 ounce) can of coconut milk
Optional: Prepare 3-4 cups of uncooked jasmine rice to go with the dish
1) Wash and dice the potatoes before putting them into a large pot to boil with the carrots. Add just a sprinkle of salt to the water and make sure the the water covers the potatoes and carrots. After bringing the water to a boil, turn the heat down to low, medium-low. Let the pot simmer, covered, for about 15 minutes or until the potatoes are soft before draining the water and putting to the side.
2) While your potatoes and carrots are cooking, add your 2 tablespoons of grapeseed oil or 1 cup of vegetable broth to a large skillet or dutch oven over high heat. Chop up the onion and mince the garlic. Add it to the oil or broth. Once the onions begin to brown add the all of the spices, seasonings, peas, tomatoes, and coconut milk. Stir occasionally until the mixture is boiling. Turn down to low heat and simmer until the potatoes and carrots are ready to be added to the mixture. Simmer everything together for 2-3 more minutes and then enjoy by itself or over rice.
Preparing 1 chicken breast for each day of the week saves you time and allows you to always have protein on hand throughout the week. Foods high in protein leave you feeling satisfied and help you to build lean muscle (in combination with regular exercise).
Health Benefits of Chicken Breast:
High in protein
Rich in B vitamins
Popular seasonings to go on Chicken:
How to cook chicken breast:
No matter how you make your chicken, make sure that the chicken reaches the temperature of 165ºF (74ºC) in order to be fully cooked.
A few suggestions on how to cook chicken:
Whether you are a carnivor, vegetarian or vegan these burgers make a amazing meal that can be enjoye all week long!
Recipe from http://kblog.lunchboxbunch.com/2012/02/easy-sweet-potato-veggie-burgers-with.html?m=1
Sweet Potato Veggie Burgers
Prepping salads and veggies at the beginning of the week or the night before is a great way to stay on track and make healthy choices. This healthy salad is a great dish that can be eaten up to two days later!
Put all ingredients in a bowl or several containers. Drizzle tahini on top.
12 hard boiled eggs (12 egg whites, 3 yolks)
4 stalks celery chopped
1.5 cups raisins
1 cup lite mayo
2 tablespoons minced sweet onion
Lemon pepper to taste
Mix all ingredients in a bowl. Enjoy all week on sandwiches, crackers, or on its own!
Spaghetti squash is a healthy alternative to regular pasta. For instance, 100 grams of pasta has 361 calories and 75 grams carbohydrates where as spaghetti squash has only 31 calories per 100 grams and only 7 grams of carbohydrates. Spaghetti squash also has comparable amounts of vitamins and minerals to normal spaghetti and is 100% natural.
Spaghetti squash is a another great food to prepare at the beginning of the week that will still be delicious days later.
Try this healthy alternative this week!
Spaghetti Squash Dinner (about 4 servings)
1 Medium sized spaghetti squash
1 Cup pasta sauce with garlic and onions
2 Tablespoons Parmesan cheese
5 Frozen meatballs per serving
Quinoa is a seed that can be cooked like a whole grain. Quinoa has many health benefits including a high amount of protein, 9 amino acids, and its cholesterol free. Quinoa's light flavor also makes it a good addition with almost any meal. Try cooking 1 cup of uncooked quinoa at the beginning of the week and then experiment with all the different recipes you can make with this staple food. Below are three recipes that you can make out of one 1 cup batch of quinoa.
1 Cup Plain or Vanilla Low Fat Greek Yogurt
½ Cup of Cooked and Cooled Quinoa
½ Cup Pomegranate Seeds or Blueberries
1 Teaspoon Honey
1 Tablespoon of Cashews
Combine all ingredients in a small bowl. Mix well. Enjoy!
Quinoa salad with goat cheese and fresh herbs
RFC staff. We want to share our fitness knowledge with you!