Healthy Meatballs

Healthy meatballs to pair with spaghetti squash.

1 lb ground turkey
1/4 packet of Italian meatball spices
4 egg whites
...

1 tsp balsamic vinegar

Mix everything but turkey in a bowl. Roll ground turkey into meatballs then dip them in the mixture. Cook on a low/medium heat in a skillet for about 7 mins each side.

 

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel/

 

Best Protein Pancake Yet!

Best protein pancake yet!

4 egg whites
1/2 cup oats
Cinnamon to taste
1 scoop banana nut protein powder (I used dessert by BSN)
...

1/4 cup walnuts
1/4 cup carob chips

Mix all ingredients (I used a ninja) except carob chips. Spray pan with non stick spray and pour in the mixture. Add carob chips immediately. Let sit about 5 minutes, or until bubbles form and you can easily flip. Then flip pancake and let it sit about 2 minutes. Add sugar free syrup or agave to the top and enjoy!

 

 

Also, if you have a food allergy to walnuts, you can get you're fat by adding in 2 yolk instead.

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel/

 

Nut-Butter Protein Balls

These are a FABULOUS off season/cheat meal treat, loaded with all sorts of goodies!!!

Nut-butter protein balls

Ingredients
1 cup all natural nut-butter (peanut butter, almond butter, etc. I used Adam's PB)
1 cup agave nectar
1 cup protein powder (chocolate or vanilla are best, I used vanilla)

For the remainder of add ins you can mix and match anything really, as long as it equals
4 cups of add-ins

I did:

1 cup of oatmeal
1/2 cup of flax seed
1/2 cup of pb2
1 cup of carob chips unsweetened (or dark chocolate/ semi-sweet chips)
1 cup coconut flakes

(Other add in ideas: Peanuts, almonds, granola, raisins, craisens, walnuts, sunflower seeds, cereal, wheat germ... etc)

Instructions:

Mix nut butter, agave, and protein powder together in bowl.

Mix in the 4 cups of add-ins.
To have awesome consitency, experiment with adding a bit more agave if it's too dry. Or add more dry ingredients if too moist. The balls should have a solid shape but not be too gooey.

Make them into 1 inch balls and then refrigerate or freeze:). I usually get around 25 balls with this recipe.

 

Nutritional info is going to vary with add ins but if you go my route here is the breakdown per ball:
Cals: 184 Protein: 12g Carbs: 16g Fat: 8g Fiber: 4g

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Healthy Blueberry French Toast

2 pieces P28 bread
4 egg whites, 2 yolk
Cinnamon
1/2 cup blueberries
Blueberry agave

Mix eggs and cinnamon in a bowl
Cut bread into slices and dip in eggs
Cook over medium heat and flip
Enjoy!



40 GRAMS OF PROTEIN IN THIS MEAL!

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel/

Healthy Macaroni & Cheese

Ingredients:

8 ounces whole wheat macaroni
1/2 cup canned pumpkin
1 cup fat free cottage cheese
1 cup fat free shredded cheddar cheese
1/3 cup whole wheat (no salt) bread crumbs

Directions:

Preheat oven to 325 degrees.
Fill a pot with water & bring to boil. Add pasta & cook until al dente, app. 5 minutes. Drain pasta and pour into 11 x 7 glass pan.

Meanwhile, puree cottage cheese & pumpkin. Add this mixture to the cheddar cheese & pasta then stir to combine. Top with breadcrumbs & bake for 15 minutes or until top is brown & cheese is melted.

PORTIONS!!!
This dish makes 4 servings!
Calories (per serving)– 317.5
Fat – 1 g
S. Fat – 0
Cholesterol – 5 g
Sodium – 472 mg
Carbs – 53 g
Fiber – 7.5 g
Sugar – 4 g
Protein – 26g

This recipe is borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Healthy Baked Ziti

1 spaghetti squash (mine came out to about 6 cups of spaghetti squash once it’s cooked)
24 ounces no sodium added tomato sauce
2 medium tomatoes, diced
4 tablespoons diced onion
1 lb ground turkey breast
16 ounces fat free ricotta
1/2 cup fat free parmesan grated cheese
16 ounces mushroom pieces
Italian spices (oregano, sage, parsley) to taste
Garlic powder to taste

Directions:
Cook spaghetti squash, cut and gut, then place into large mixing bowl.
Cook ground turkey breast in pan on stove.
Add all of the ingredients EXCEPT parmesan into the bowl with spaghetti squash and mix together.
Add however much spice and garlic you would like.
Put it all in a large casserole dish, then top with parm.
Bake at 350 degrees for 20 – 30 minutes, until the parm topping is melted.

PORTION CONTROL
This makes 6 servings with the following nutrional facts:
Calories – 304
Fat – .5g
Sodium – 813mg
Cholesterol – 40
Carbs – 34g
Fiber – 6g
Sugar – 16g
Protein – 28g
 

This recipe is borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Healthy Ranch Vegetable Dip

Healthy Ranch Vegetable Dip

1 container of fat free, chobani, plain Greek yogurt

3/4 packet of ranch dip seasoning

...

Mix together and serve

 

This is a source of protein which is a much better alternative to a traditional ranch dip! making healthy choices can still taste good! :)

 

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Black Bean Brownies

Black Bean Brownies


15 oz can black beans
19.5 oz box chocolate brownie mix
Open can of beans, drain and rinse well. Put beans back in the can and fill can with water. Put beans and water in blender until smooth. Mix pureed beans with brownie package mix. DO NOT add eggs or oil. Spray baking dish with Pam. *OPTIONAL* Add 2 tbsp of dark chocolate mini chocolate chips on top. Cook brownies according to package directions. Cool and serve.

Then add 2 tbsp of Vanilla Chobani Greek Yogurt on top as your ice cream.

 

 

Servings: 20 servings • Serving Size: 1 brownie (If you do WW, it's 2 points/serving)

Calories: 138.1 • Fat: 2.6 g • Protein: 2.9 g • Carb: 28 g • Fiber: 1.8 g 

 

NOTE: The above listed nutrition facts do not include the yogurt.

 

 

 

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Sweet Potato Donuts

 "healthy" donut recipe

Sweet Potato Donuts

1 ½ cooked sweet potatoes

½ cup vanilla protein powder

½ cup whole wheat or oat flour

...

1 tsp salt

1 tsp cinnamon

2 tsp baking powder

Preheat oven to 410.

Combine the above ingredients into a dry dough (depending on the type of protein powder you use you may have to add more flour).

Form 10-12 balls and place on a greased cookie sheet. Form a hole in the middle of each donut.

Bake 15-20 minutes until fluffed and golden brown. Set on a cooling rack until completely cool.

Mix the glaze:

½ cup splenda

1/3 cup water

Boil until thickened slightly, do not stir. Dip both sides of the donut in the glaze and set back on the cooling rack to cool.

 

Cals: 65
Carbs: 9
Fat: 1
Protein: 7
(Per Serving)

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Pumpkin Spice Pancake

Pumpkin pie protein pancake. Best one yet!!! Super moist too!!

 

 

Here's the recipe:
1tbsp pumpkin purée,
1 scoop vanilla protein,
...

4 egg whites,
1/2 cup oats,
dash of pumpkin pie spice,
drizzle of honey.

Mix all ingredients in your #magicbullet. Spray your pan and pour mixture in. Once it bubbles, flip like a pancake. I cook it on low/medium heat.

Cals: 310
Carbs: 34g
Fat: 5g
Protein: 42g

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

P28 Chicken Wrap

Yet another one of Hailee Lucas' recipes...

 

My delicious wrap!!!! Here's what I did

1 P28 high protein wrap

3 tbsp Greek yogurt

Dash of paprika

...

Dash of ginger

1 tsp of low sodium taco seasoning

1 tbsp tapatio hot sauce

4 oz grilled chicken

Handful of spinach

Tomatoes 

Onions

Mix all ingredients except chicken, ceggies, and the flat bread together to make a sauce. Spread the sauce onto the flat bread and add cooked chicken and veggies. YUM!!!

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Banana Ice Cream

Here's another recipe that I want to try from her page...

 

 

Normal icecream makes me sick if I eat too much of it. But I like it, so hopefully this will be something that can curb that craving.

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Pseudo Pumpkin Pie

One of the bikini competitors that I follow, Hailee Lucas, posted some recipes that I am gonna try. And this is the perfect one to replace my holiday pie this Fall.

A healthy pumpkin pie recipe. Single serving and easy. This will definitely be my pie swap on the day we give thanks.

1/2 cup pumpkin purée 1/4 cup egg whites (I used MuscleEgg) stevia and pumpkin spice (or cinnamon). I mixed it all together and put it in microwave for 2 minutes.

...

If you want it more cake like add more whites. If you like a more flab like textured one- more pumpkin. Top it off w Greek yogurt mixed with pumpkin spice and walnuts or pecans.
 

Hopefully it's good enough to replace my pumpkin pie this year. Because I lOVE pumpkin desserts. Especially pumpkin pie.

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel