Eat Clean 7 Days of Meals

7 DAY EAT CLEANER CHALLENGE

Beverage Rules:
Stay hydrated, no less than 64 oz. of water a day, I recommend around 100.
You are allowed one cup of coffee per day max and one cup of tea keep sugar to a minimum and use only nonfat dairy/creamer.
You have to drink one Shakeology shake per day. I recommend you add 12-16 oz. of water to each packet, you may break these up into multiple shakes per day as long as they are not skipped.
Absolutely NO alcohol, juice, soda or sports drinks!
Food Rules:
There are no cheat days on this diet plan, so no cheating. It is time to get serious.
Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.
Do your best to follow this, if you don’t have strawberries but you have raspberries, go ahead, no one is going to call the berry police, but if you are in doubt…you shouldn’t eat it.
If you are hungry some great fillers are fiber and wheat grass and of course trusty old water!

Tip: Eat Less Processed Foods

You can greatly improve your diet and clean it up in a snap by cutting back on processed and packaged foods, which can be full of sodium, added sugars and sometimes ingredients we can’t pronounce. Try cooking up a stir-fry at home instead of getting takeout, or making homemade pizza instead of frozen. 

Day 1 Recipe to Try: Clementine & Five Spice Chicken

day 1

This chicken recipe gets intense, complex flavor from tangy clementines, five-spice powder and pungent Sichuan peppercorns. This dish is a marvel for entertaining: it takes just 35 minutes of prep and a handful of ingredients, but it looks and tastes super-special. Feel free to use mandarins, honey tangerines or oranges here instead of the clementines.

Makes: 4 servings

Active Time: 35 minutes

Total Time: 50 minutes

INGREDIENTS
8-10 clementines, divided
Generous 1/4 teaspoon Chinese five-spice powder (see Tips)
1/4 teaspoon Szechuan peppercorns, crushed (see Tips, optional)
2 teaspoons canola oil, divided
4 large bone-in chicken thighs (about 2 pounds), skin removed, trimmed
1 teaspoon kosher salt
1/4 cup small fresh cilantro leaves
1 tablespoon thinly sliced scallion greens
1/4 teaspoon toasted sesame oil

PREPARATION
Finely grate 1 teaspoon zest (see Tips) and squeeze 1 cup juice from 6 to 8 clementines. Combine the zest, juice, five-spice powder and peppercorns (if using) in a small bowl.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt. Cook the chicken, turning frequently, until brown on both sides, about 5 minutes. Pour in the juice mixture; bring to a simmer. Reduce the heat to maintain a simmer, cover and cook until the chicken is just cooked through, 16 to 18 minutes.
Meanwhile, peel 2 of the remaining clementines and slice into 1/4-inch-thick rounds.
When the chicken is done, transfer to a plate and tent with foil to keep warm. Increase the heat to high and cook the sauce, stirring often, until thickened and reduced to 1/2 to 2/3 cup, 2 to 4 minutes. Stir in the clementine slices, cilantro, scallion greens and sesame oil. Serve the chicken with the sauce.

(Recipe From www.eatingwell.com)

Day 2: Eat Less Sodium

Tip: Americans typically eat 1.5 times the recommended sodium limit of 2,300 mg. According to new research, the average restaurant meal at a full-service restaurant delivered more than 3,500 mg of sodium (yikes!). That’s why cooking healthier meals is key to limiting your salt intake. You can boost flavor without reaching for the salt shaker (or at least use less salt) by using herbs and spices and adding vinegar or citrus to foods. Try a squeeze of lemon on fish or chicken, a drizzle of balsamic vinegar and olive oil over salad, or dried herbs like oregano and rosemary in soups.

Recipe to Try: Salmon with Toasted Couscous

day2

You need only one skillet for this meal of wild salmon fillets and Israeli couscous pilaf. For added fiber, look for Israeli couscous made with whole-wheat flour. Serve with roasted carrots and broccoli with cumin.

INGREDIENTS
1 tablespoon extra-virgin olive oil
1 cup Israeli couscous (see Tip)
1/2 cup finely chopped red bell pepper
1/3 cup unsalted pistachios, coarsely chopped
1 large shallot, chopped
1/2 teaspoon salt, divided
1 1/2 cups water
1 tablespoon chopped fresh parsley, plus more for garnish
1 tablespoon chopped fresh oregano, plus more for garnish
1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
1/4 teaspoon freshly ground pepper
4 lemon wedges

PREPARATION
Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.
Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.
Serve garnished with herbs, if desired, and lemon wedges.

Day 3: Eat Less Meat

Eat Cleaner Tip: Clean eating doesn’t mean giving up meat entirely, but cutting back on meat helps you cut back on saturated fat, which can raise your cholesterol and is bad for your heart. Today, try getting your protein from other sources, such as tofu, eggs, beans, yogurt and nuts.

Quinoa Burger

day3

This quinoa veggie burger recipe is a meat-lover’s burger: toasted pecans, mushrooms, Cheddar cheese, fresh herbs and red quinoa pack this vegetarian burger full of delicious flavor. Red quinoa, which you can generally find in stores where white quinoa is sold, gives the quinoa veggie burgers the perfect color. If you can only find white quinoa, that’s fine too. These quinoa veggie burger patties hold together well for freezing, making for a quick and easy meal. Defrost overnight in the refrigerator before cooking. Serve with your favorite burger garnishes. (Adapted from “Quinoa Revolution” by Patricia Green and Carolyn Hemming; Pintail Books, 2012.)

Quinoa Veggie Burger
From EatingWell: March/April 2013

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This quinoa veggie burger recipe is a meat-lover’s burger: toasted pecans, mushrooms, Cheddar cheese, fresh herbs and red quinoa pack this vegetarian burger full of delicious flavor. Red quinoa, which you can generally find in stores where white quinoa is sold, gives the quinoa veggie burgers the perfect color. If you can only find white quinoa, that’s fine too. These quinoa veggie burger patties hold together well for freezing, making for a quick and easy meal. Defrost overnight in the refrigerator before cooking. Serve with your favorite burger garnishes. (Adapted from “Quinoa Revolution” by Patricia Green and Carolyn Hemming; Pintail Books, 2012.)

Quinoa Veggie Burger Recipe
Makes: 8 burgers

 

1 cup water
1/2 cup red quinoa
1 tablespoon canola oil
1 cup diced onion
2 cups finely chopped cremini or white button mushrooms
1 teaspoon minced garlic
3/4 teaspoon dried marjoram
1/4 teaspoon dried oregano
1 large egg
2/3 cup shredded reduced-fat Cheddar cheese
1/2 cup whole pecans, toasted and finely chopped (see Tip)
1/3 cup quick-cooking rolled oats
1 tablespoon reduced-sodium soy sauce
8 small whole-wheat burger buns, toasted if desired

PREPARATION
Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff with a fork and set aside to cool.
Preheat oven to 350°F. Lightly grease a baking sheet or line with parchment paper.
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until starting to soften, about 5 minutes. Add mushrooms, garlic, marjoram and oregano; cook, stirring, until the mushrooms are tender, about 5 minutes. Let cool for about 5 minutes.
Beat egg in a medium bowl. Add the quinoa, mushroom mixture, cheese, pecans, oats and soy sauce; stir to combine. Scoop scant 1/2-cup portions of the mixture onto the baking sheet and shape into 8 patties, about 3 inches wide, leaving about 1 inch of space between each patty. (The mixture will be crumbly; patting it into burgers on the baking sheet makes it easier to work with. The burgers hold together very well once baked.)
Bake the burgers until crispy, 28 to 30 minutes. Serve on buns with your favorite garnishes.

(eatwell.com)

Day 4: Eat More Vegetables

Most Americans fall short of reaching the average recommended daily amount of 2½ to 3 cups of vegetables—which means they’re missing out on key vitamins, minerals and fiber. Get more vegetables in your diet by adding them to sandwiches, pastas or stir-fries.

Margherita Pizza

day4

INGREDIENTS
WHOLE-GRAIN PIZZA DOUGH
2/3 cup lukewarm water
1 teaspoon instant or RapidRise yeast
1 teaspoon sugar
1 1/4 cups bread flour or all-purpose flour
3/4 cup white whole-wheat flour (see Tips) or all-purpose flour
1/2 teaspoon salt

TOPPING & SALAD
2 tablespoons extra-virgin olive oil, divided
1 tablespoon minced garlic
1 large tomato, very thinly sliced
5 thin slices fresh mozzarella cheese
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sugar
2 cups arugula, trimmed if necessary
1 cup torn fresh basil
1/2 cup flat-leaf parsley
1/4 cup shredded Pecorino Romano cheese
MORE HEALTHY RECIPE IDEAS
Healthy Salad-Topped Pizza Recipes
Healthy Recipes with Bacon
Healthy Mango Recipes
Vegetarian Pizza Recipes
Healthy Salad-Topped Pizza Recipes
YOU MIGHT ALSO LIKE
Loaded Garden Pizz’alad
Dessert Pizza
Vietnamese Mango & Chicken Pizz’alad
Blue Cheese & Spinach Pizz’alad
Prosciutto, Asiago & Bitter Greens Pizz’alad

PREPARATION
To prepare pizza dough: Stir water, yeast and sugar in a large bowl; let stand until the yeast has dissolved, about 5 minutes. Stir in bread flour (or all-purpose flour), whole-wheat flour (or all-purpose flour) and salt until the dough begins to come together.
Turn the dough out onto a lightly floured work surface. Knead until smooth and elastic, about 10 minutes. (Alternatively, mix the dough in a food processor. Process until it forms a ball, then process for 1 minute to knead.) Place the dough in an oiled bowl and turn to coat.
Cover the bowl with a clean kitchen towel; set aside in a warm, draft-free place until the dough has nearly doubled in size, about 1 hour.
To bake pizza and prepare topping & salad: Position rack in lower third of oven, place a pizza stone on the rack and preheat oven to 500°F. Let the stone heat at 500° for 20 minutes. Want to grill your pizza instead? See Tips below.
Roll pizza dough on a lightly floured surface into a 12- to 14-inch circle (depending on the size of your stone). Transfer to a lightly floured pizza peel (or inverted baking sheet).
Combine 1 tablespoon oil and garlic in a small bowl and brush the dough with it. Top with tomato and mozzarella slices. Slide the pizza onto the hot stone. Bake until golden and crispy, about 10 minutes.
Meanwhile, whisk vinegar, mustard and sugar in a large bowl. Whisk in the remaining 1 tablespoon oil. Add arugula, basil and parsley and toss to coat.
When the pizza is done, transfer to a large cutting board and let cool for 5 minutes. Mound the salad in the middle of the pizza, sprinkle with Pecorino Romano and serve immediately.

Day 5: Eat More Whole Grains

Whole grains have beneficial nutrients that refined grains are missing, like magnesium (which helps the body produce energy) and fiber, which helps you feel fuller longer. Trade your refined grains for whole grains by eating oatmeal for breakfast, swapping out white pasta, flour and bread for whole-wheat versions, or trying a new-to-you whole grain, like quinoa, freekah or barley.

day5

Turkey Meatballs with Spaghetti Squash

INGREDIENTS
1 Spaghetti squash
EVOO in a mister
1lb ground turkey breast
2 slices whole wheat sourdough, crust removed
2 cups water
handful sliced fresh basil (+ extra for garnish)
2 tbsp parmesan cheese
2 egg whites
2 cloves of garlic, grated on a microplane
sea salt+pepper to taste (watch the salt to keep it clean)
crushed chili pepper flakes (optional)
Go-To Tomato Sauce
DIRECTIONS

Preheat the oven to 375ºF. Cut Spaghetti squash in half lengthwise and scoop out pulp and seeds. Spray with extra virgin olive oil, and season with salt and pepper. Place cut sides down on a baking sheet and bake for 40 minutes.
In a large, heavy-bottomed pot (this is my fav!), bring Go-To Tomato Sauce to a fast simmer.
Soak the bread in a bowl with the water for about 5 minutes. Discard the water and wring out the extra water from the bread. You will have mushy bread- this is good!
In a separate large bowl, add the turkey, smushy bread, egg whites, and basil. Grate the garlic over the bowl with a microplane. Add in grated parmesan, salt, pepper, and crushed pepper flakes (if using). Mix briefly just to combine. DO NOT OVER-DO IT OR THE MEATBALLS WILL BE TOUGH!!

Form the mixture into 20 meatballs, each the size of a golf ball.
Gently add the meatballs to the Go-To Tomato Sauce and bring to a boil. Cover, and lower heat to a simmer and cook for 25 to 30 minutes or until meatballs are cooked through.
Remove the spaghetti squash from the oven and scrape the “noodles” out into a large bowl (or serving bowls). Here is a video if you’ve never done this before- but ignore the whole bit about butter! This is just for technique!!
Top the spaghetti with meatballs and garnish with chopped basil leaves and freshly grated parmesan.

Day 6: Cut Back on Sugar

Most people eat far too many added sugars. The easiest way to clean up the sugars in your diet is to limit obvious sources of sugar like soda, candy and baked goods. But don’t stop there—healthy foods like yogurt, tomato sauce and cereal can be “sneaky” sources of added sugars. Spend some time today reading labels. Choose plain or no-sugar-added varieties of your favorite foods, and check the ingredients to make sure sugar either isn’t listed at all, or is listed toward the bottom of the ingredient list.

Quinoa pilaf recipe

day6

Make whole grains the center of your dinner plate with this citrus-studded quinoa pilaf recipe topped with sweet seared sea scallops. Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops treated with STP (“wet” scallops) are higher in sodium, have a mushy texture and do not brown properly.

INGREDIENTS
2 tablespoons extra-virgin olive oil, divided
3 scallions, sliced, greens and whites separated
1 cup quinoa
1 cup water
2 medium blood oranges or navel oranges
1/4 cup toasted sliced almonds (see Tip), divided
1/4 cup chopped fresh cilantro
1 teaspoon ground cumin, divided
1/2 teaspoon ground coriander, divided
1/4 teaspoon salt
1 pound dry sea scallops

PREPARATION
Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add scallion whites; cook, stirring, until beginning to brown, about 1 minute. Add quinoa; cook, stirring until toasted and fragrant, about 1 minute more. Add water; bring to a boil. Reduce heat, cover and simmer until tender, 10 to 15 minutes. Let stand, covered, for 5 minutes.
Meanwhile, slice ends off oranges. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the orange segments from their surrounding membranes. Squeeze juice from the membranes into the bowl before discarding them, if desired. Add the scallion greens, almonds, cilantro, 1/2 teaspoon cumin, 1/4 teaspoon coriander and salt to the bowl; gently stir to combine.

Pat scallops dry and sprinkle both sides with the remaining 1/2 teaspoon cumin and 1/4 teaspoon coriander. Heat the remaining 1 tablespoon oil in a large cast-iron or nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, 2 to 3 minutes per side. (To prevent overcooking, transfer the scallops to a plate as soon as they are done.)
Add the quinoa to the bowl with the orange mixture and gently stir to combine. Serve the scallops over the warm quinoa salad.

Day 7: Cut Down on Alcohol

Eating clean also means drinking clean. You can still have some alcohol if you want—but stay within the recommended daily limit of one drink for women and two for men. One drink equals 5 ounces of wine, 1½ ounces of liquor or 12 ounces of beer.

This healthy stir-fry recipes are full of fiber-rich vegetables and lean proteins that combine to make a delicious dinner with minimal cleanup. Toss your favorite vegetables in your skillet or wok and get cooking with these easy stir-fry recipes. Enjoy Thai Chicken & Mango Stir-Fry for a low-calorie, budget-friendly supper or Spicy Stir-Fried Broccoli & Peanuts for a quick vegetarian side dish.

day7

Stir-Fried Chile Beef & Broccoli

INGREDIENTS
5 cups bite-size broccoli florets (12 ounces), stems cut into 1/4-inch pieces
12 ounces flank steak, trimmed
1 tablespoon minced garlic
1 tablespoon minced, fresh ginger
2 teaspoons reduced-sodium soy sauce
2 teaspoons plus 1 tablespoon Shao Hsing rice wine (see Notes) or dry sherry, divided
1 1/2 teaspoons cornstarch
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
2 tablespoons hoisin sauce (see Notes)
1 tablespoon Sriracha or hot chile sauce, plus more to taste
2 tablespoons peanut oil or canola oil, divided
1 small red onion, thinly sliced

PREPARATION
Steam broccoli over an inch of boiling water in a large saucepan fitted with a steamer basket until bright green, about 1 minute. Transfer to a colander to drain.
Cut steak with the grain lengthwise into 2-inch-wide pieces. Cut each strip across the grain into 1/4-inch-thick slices. Combine the steak, garlic, ginger, soy sauce, 2 teaspoons rice wine (or sherry), cornstarch, salt and pepper in a medium bowl. Stir to combine. Mix hoisin sauce, chile sauce and the remaining 1 tablespoon rice wine (or sherry) in a small bowl.
Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil. Carefully add the beef in one layer. Cook undisturbed for 1 minute, letting it begin to sear. Then, stir-fry until lightly browned but not quite cooked through, about 1 minute. Transfer to a plate.
Swirl the remaining 1 tablespoon oil into the wok, add onion and cook until just translucent, about 30 seconds. Add the broccoli and stir until just combined, about 15 seconds. Return the beef and any juice to the wok. Stir the hoisin sauce mixture again and swirl it into the wok. Stir-fry until the beef is just cooked through, about 1 minute. Season with more chile sauce, if desired.

Recipe Info for Shakeology®

Chocolate Vegan Shakeology

Ingredients

• 1 serving Shakeology?, Favorite Flavor

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

 

Recipe Info for Crunchy Ham, Cheese and Veggie Stacks

Ham-cheese-and-egg-sandwiches

 

Ingredients

• 1 teaspoon mayonnaise, low-fat

• 1 piece rye crispbread cracker, low-sodium

• 1/3 carrot

• 1/4 cucumber

• 1/2 ounce ham, lean, reduced sodium

• 1 piece cheese, Swiss, low-fat

 

 

Preparation

• Spread mayo on crispbread.

• Arrange sliced carrot and cucumber on crispbread; top with ham and cheese.

• Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper.

• Enjoy with a calorie free beverage.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

 

Recipe Info for Teriyaki Salmon Burger With Sesame-Ginger Mayonnaise

Terriaki Burger

Ingredients

• 2 tablespoons pineapple juice

• 2 teaspoons brown sugar, packed

• 1 1/2 teaspoons teriyaki sauce, low sodium

• 1/4 teaspoon garlic, chopped

• 4 ounces wild Alaskan or Washington salmon, fresh

• 2 teaspoons mayonnaise, low-fat

• 1/2 teaspoon green onion, chopped

• 1/8 teaspoon ginger, fresh, chopped

• 1/2 teaspoon toasted sesame seeds

• 1 lettuce leaf

• 1 piece thinly sliced tomato

• 1 hamburger bun

Preparation

• Please note: this recipe requires 1 hour marinating time which is not reflected in prep time.

• Combine pineapple juice, brown sugar, teriyaki sauce and garlic in a resealable bag. Add salmon; coating well with marinade. Refrigerate for an hour.

• Mix mayonnaise with green onions, ginger and sesame seeds. Set aside in refrigerator near salmon.

• Heat grill.

• Remove salmon from marinade. Place on grill and cook until fish is opaque and flakes easily with a fork.

• Place lettuce and tomato slice on one side of the bun. Top with the salmon. Spread sesame-ginger mayonnaise on top and cover with remaining half of bun.

• Serve sandwich with your favorite calorie-free beverage.

 

 

Prep Time: 5 minutes or less

Total Time: 15 minutes

Recipe Info for Pumpkin Seeds

Ingredients

• 2 1/2 teaspoons pumpkin seeds, dry roasted

• 4 fluid ounces orange juice

pumpkin_seeds_580

Preparation

• Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Steak with Peppers

Steak with Peppers

steak with peppers

Prep Time: 10 minutes

Total Time: 35 minutes

Cook Time: 25 minutes

 

Ingredients

• 4 3/4 ounces beef tenderloin, raw

• 1 1/4 teaspoons extra virgin olive oil

• 1/4 teaspoon garlic powder

• 1/4 teaspoon black pepper

• 1/8 teaspoon salt

• 1 1/2 teaspoons balsamic vinegar

• 1/2 cup bell peppers, green, sliced

• 1/2 cup red bell pepper, cut in strips

• 1/2 cup onion, yellow, sliced

• 2 tablespoons chicken broth, fat-free, low-sodium

Preparation

• Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.

• Brush steak with olive oil.

• Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.

• Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.

• Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.

• Place steak on a plate and spoon vegetables and pan juices around steak.

Wild Rice
Prep Time: 5 minutes or less
Total Time: 25 minutes
Cook Time: 20 minutes

Ingredients

• 2/3 cup rice, wild, cooked

• 2 teaspoons spread, buttery, low-fat

Preparation

• Prepare rice per package directions.

• Serve 2/3 cup of the rice topped with spread with dinner.

 

Mango-Berry Smoothie
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 1/4 cup mango, chunks, frozen, thawed

• 1/4 cup strawberries, frozen, unsweetened, thawed

• 2 tablespoons milk, fat-free

 

Preparation

• Process fruit and milk with one ice cube in a blender or food processor.

• Pour into a glass and enjoy with the meal.

 

Recipe Info for Shakeology®

pastedGraphic_1.png

 

Ingredients

• 1 serving Shakeology?, Favorite Flavor

 

 

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

 

Recipe Info for Soy Nuts and Raisins

 

Ingredients

• 1 1/2 tablespoons soy beans, dry roasted, unsalted

• 2 teaspoons raisins

Preparation

• Enjoy a mixture of soy nuts and raisins.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

 

Recipe Info for Garlic Chicken and Spinach Wrap

 

Ingredients

• 1 teaspoon extra virgin olive oil

• 1 teaspoon garlic, chopped

• 1/3 cup chicken, cooked

• 1 1/2 cups spinach, fresh, chopped

• 1 low carb whole wheat tortilla, 10″

 

 

Preparation

• Heat oil in a nonstick skillet to medium high heat; add diced garlic and sauté for about 1-2 minutes. Add cooked, chopped chicken to pan and heat through.

• Add spinach to skillet and sauté until just wilted (about 1-2 minutes).

• Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll.

• Serve with a calorie free beverage to drink.

 

Prep Time: 5 minutes or less

Total Time: 10 minutes

Recipe Info for Beef Jerky

pastedGraphic_5.png

 

Ingredients

• 3/4 ounce beef jerky, teriyaki, California style

• 2 crackers, whole wheat

• 8 fluid ounces water

 

 

Preparation

• Enjoy beef jerky, crackers and a glass of water for this simple snack.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Curried Scallops

pastedGraphic_6.png

 

Curried Scallops

 

Prep Time: 10 minutes

Total Time: 25 minutes

Cook Time: 15 minutes

 

Ingredients

• 1 1/2 teaspoons extra virgin olive oil

• 1 tablespoon green onion, chopped

• 1/4 teaspoon curry powder

• 1/2 teaspoon tomato paste, canned, low sodium

• 1 tablespoon chicken broth, fat-free, low-sodium

• 1 tablespoon evaporated skim milk, canned

• 5 ounces scallops, fresh

 

 

Preparation

• Heat olive oil over medium-low heat. Add the onion to skillet and cook, stirring occasionally, until it starts to soften, about 3 minutes. Stir in curry powder and cook for 1 minute more.

• Transfer the onion mixture to a blender or food processor and add the tomato paste, broth and evaporated milk. Pureé until smooth.

• Return the sauce to the skillet and bring to a simmer. Add scallops. Simmer, covered, until the scallops are just done, 3 to 5 minutes.

Garlic Spinach
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

Ingredients

• 1/2 teaspoon extra virgin olive oil

• 4 cups spinach, fresh, chopped

• 1 teaspoon garlic, chopped

• 1/8 teaspoon black pepper

• 1 teaspoon lemon juice

 

 

Preparation

• Heat olive oil in skillet over medium heat. Add garlic and saut? for 1-2 minutes. Add spinach and stir until wilted. Season with pepper and lemon juice.

Spaghetti with Garlic & Oil
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

Ingredients

• 1 ounce angel hair spaghetti pasta, uncooked

• 1 teaspoon garlic, chopped

• 1 teaspoon extra virgin olive oil

 

 

Preparation

• Prepare pasta per package directions. Drain.

• Sauté garlic in olive oill and toss with prepared pasta.

Cantaloupe
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 1/2 cup cantaloupe melon balls, fresh or frozen

• 2 teaspoons golden raisins

 

 

Preparation

• Mix cantaloupe and raisins for a tasty dessert.

 

 

Recipe Info for Shakeology®

pastedGraphic_1.png

 

Ingredients

• 1 serving Shakeology?, Favorite Flavor

 

 

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Seafood Salad With Celery Stalks

 

 

Ingredients

• 2 ounces crab, imitation

• 1 1/2 teaspoons mayonnaise, low-fat

• 1/8 teaspoon dill weed, dried

• 3 celery stalks

• 8 fluid ounces water

 

 

Preparation

• Shred crab and mix with mayonnaise and dill.

• Serve with celery stalks.

• Enjoy with a glass of water.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Turkey & Vegetable Sandwich

 

 

Ingredients

• 2 slices bread, whole wheat

• 1 tablespoon mayonnaise, low-fat

• 1 teaspoon dijon mustard

• 3 ounces turkey breast, oven roasted

• 1 tomato slice, medium

• 1/8 cup bell peppers, green, sliced

• 3 tablespoons soy beans (nuts), roasted, unsalted

 

 

Preparation

• Spread bread with mayonnaise and mustard.

• Arrange turkey, tomato and peppers on one slice, top with the other.

• Serve with soy nuts on the side.

• Enjoy with a calorie free beverage.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Pesto-Artichoke Chicken Wrap

pastedGraphic_5.png

 

Ingredients

• 2 tablespoons chicken, cooked

• 2 1/2 teaspoons artichoke hearts

• 1/2 teaspoon scallions, fresh, chopped

• 1/2 teaspoon pesto sauce

• 1 low carb flour tortilla, 6″

• 1 piece pimiento strips

• 8 fluid ounces water

 

 

Preparation

• Shred chicken.

• In a small bowl, mix together shredded chicken, coarsely chopped artichoke hearts and scallions. Set aside.

• Spread pesto sauce on low carb tortilla. Arrange chicken mix and pimento on top.

• Roll up tortilla; heat if desired.

• Enjoy with a glass of water.

 

Prep Time: 10 minutes

Total Time: 10 minutes

Recipe Info for Grilled Steak with Salsa Sauce

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Grilled Steak with Salsa Sauce

 

Prep Time: 5 minutes or less

Total Time: 20 minutes

Cook Time: 15 minutes

 

Ingredients

• 3 tablespoons salsa

• 1 1/4 tablespoons sour cream

• 1/8 teaspoon black pepper

• 1/8 teaspoon garlic powder

• 4 ounces beef, top sirloin steak, lean, raw, 1/8″ trim

 

 

Preparation

• Mix salsa and sour cream; refrigerate until ready to serve.

• Season steak with pepper and garlic powder.

• Grill the steak 4 to 5 minutes each side, turning once, for medium-rare, or longer to desired doneness.

• Transfer the steak to a cutting board and let rest for 5 minutes; slice on the diagonal into 1/2-inch thick slices.

• Spoon the salsa mixture onto a plate and place the steak slices, slightly overlapping, on top.

Spinach Salad
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 4 tomatoes, cherry

• 1 1/4 cups spinach, fresh, chopped

• 1/4 cup mushrooms, sliced

• 1 1/2 teaspoons salad dressing, ranch, reduced fat

• 1 tablespoon balsamic vinegar

 

 

Preparation

• Halve tomatoes and toss with spinach and mushrooms.

• Drizzle with dressing and vinegar.

Cottage Fries
Prep Time: 5 minutes or less
Total Time: 25 minutes
Cook Time: 20 minutes

Ingredients

• 12 cottage cut french fries, frozen

• 1 tablespoon ketchup

 

 

Preparation

• Prepare cottage fries per package directions,

• Serve with ketchup.

Grilled Ginger Pineapple
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

Ingredients

• 2 pieces pineapple, slices, canned in water

• 1 teaspoon brown sugar, packed

• 1/4 teaspoon ginger, fresh, chopped

 

 

Preparation

• Top pineapple with equally divided sugar and ginger. Place under broiler and cook until sugar begins to carmelize.

 

 

Recipe Info for Shakeology®

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Ingredients

• 1 serving Shakeology?, Favorite Flavor

 

 

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Hard Boiled Egg

 

 

Ingredients

• 1 egg, large, hard-boiled

• 1/2 banana, small

 

 

Preparation

• Enjoy a hard boiled egg and half a banana for this quick snack.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Seafood Salad Pita

 

 

Ingredients

• 3 1/2 ounces (US or Canada) shrimp, uncooked

• 2 teaspoons mayonnaise, low-fat

• 1/4 cup bell pepper, green, chopped

• 1 pita, wheat, small, 4″ diameter

• 10 strawberries, whole, fresh

• 1 tablespoon almonds, sliced

 

 

Preparation

• Steam shrimp.

• Mix cooled and chopped shrimp with mayonnaise and peppers. Stuff into pita halves.

• Serve strawberries and almonds for dessert.

• Enjoy with a calorie free beverage.

 

Prep Time: 5 minutes or less

Total Time: 10 minutes

Recipe Info for Nachos

 

 

Ingredients

• 1 pita, wheat, small, 4″ diameter

• 1/8 teaspoon extra virgin olive oil

• 3 tablespoons cheddar cheese, low-fat, low-sodium

• 1/8 teaspoon oregano, dried

• 1 piece jalapeño

• 8 fluid ounces water

 

 

Preparation

• Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.

• Sprinkle cheese evenly over pita wedges.

• Season with a pinch of oregano.

• Heat under broiler until cheese is melted.

• Add a slice of jalapeno, if desired.

• Enjoy with a glass of water.

 

Prep Time: 5 minutes or less

Total Time: 10 minutes

Recipe Info for Herb Roasted Chicken and Vegetables

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Herb Roasted Chicken and Vegetables

Grlled Chicken

Prep Time: 15 minutes

Total Time: 40 minutes

Cook Time: 25 minutes

 

Ingredients

• 4 1/2 ounces chicken breast, boneless/skinless, raw

• 1/4 eggplant

• 1/4 cup onions, chopped

• 1 teaspoon garlic, chopped

• 1 teaspoon extra virgin olive oil

• 1/2 tomato, medium

• 1/8 teaspoon basil, dried

• 1/8 teaspoon oregano, dried

• 1/8 teaspoon salt

• 1/8 teaspoon black pepper

 

 

Preparation

• Preheat oven to 450°F.

• Rinse chicken breast, remove any visible fat, and pat dry with a paper towel. Place in the middle of a baking pan lightly coated with non-stick cooking spray.

• Wash and peel the eggplant with a vegetable peeler and cut into 1-inch pieces . Place the eggplant, onion and garlic in a large bowl.

• Drizzle with olive oil and stir lightly to combine. Spread the vegetables around the chicken.

• Chop the tomato coarsely; place on top of the vegetables.

• Sprinkle chicken with basil, oregano, salt and pepper to taste. Roast in the oven for 10 minutes. Turn the chicken and gently stir the vegetable mixture. Return to oven and roast for an additional 10 to 15 minutes, or until chicken is no longer pink inside and the vegetables are tender.

Garlic Roast Potatoes
Prep Time: 15 minutes
Total Time: 1 hour
Cook Time: 45 minutes

Ingredients

• 3/4 cup potatoes, diced

• 1/3 cup onions, chopped

• 1 teaspoon garlic, chopped

• 1 teaspoon extra virgin olive oil

 

 

Preparation

• Preheat oven to 400°. Coat a baking sheet with cooking spray.

• Toss potatoes, onions and garlic and olive oil. Season as desired with salt and pepper. Place on baking sheet in single layer.

• Bake potatoes for approximately 30-45 minutes or until potatoes are golden and tender.

Honeydew
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 3/4 cup honeydew melon balls

 

 

Preparation

• Enjoy your honeydew melon for dessert

 

 

Recipe Info for Shakeology®

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Ingredients

• 1 serving Shakeology?, Favorite Flavor

 

 

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Ham Wrapped Dates

 

 

Ingredients

• 1 1/2 ounces ham, low sodium, thinly sliced

• 2 dates, whole

• 8 fluid ounces water

 

 

Preparation

• Slice ham into 2 strips.

• Wrap ham strips around dates and enjoy with a glass of water.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Tuna Melt

 

 

Ingredients

• 2 1/2 ounces tuna, canned in water, drained

• 1/2 teaspoon lemon juice

• 1 tablespoon celery, fresh, diced

• 1 teaspoon onion, red, chopped

• 2 tablespoons mayonnaise, low-fat

• 1 English muffin, whole wheat

• 2 tomato slices, medium

• 1 1/2 tablespoons cheese, Swiss, low fat, shredded

• 2 tablespoons alfalfa sprouts

• 1/2 cup baby carrots

 

 

Preparation

• Combine tuna with lemon juice, celery, onion and mayonnaise.

• Split English muffin and top each half with equal amounts of tuna mix. Place a tomato slice on each. Top each with Swiss cheese. Place in toaster oven or under broiler until cheese melts.

• Top with alfalfa sprouts and serve with carrots.

 

Prep Time: 5 minutes or less

Total Time: 10 minutes

Recipe Info for Edamame

 

 

Ingredients

• 1/2 cup edamame, thaw ‘n serve

• 8 fluid ounces water

 

 

Preparation

• Crunch on steamed or boiled edamame for this easy snack.

• Serve with a glass of water.

 

Prep Time: 3 minutes or less

Total Time: 8 minutes

Recipe Info for Greek Chicken

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Greek Chicken

 

Prep Time: 15 minutes

Total Time: 25 minutes

Cook Time: 10 minutes

 

Ingredients

• 4 ounces chicken breast, boneless/skinless, raw

• 1/2 ounce feta cheese, low-fat

• 2 tablespoons yogurt, plain, non-fat

• 1 teaspoon chives, fresh

• 1/2 teaspoon oregano, dried

• 1/2 teaspoon parsley, dried

• 1/2 teaspoon garlic, chopped

• 1 teaspoon extra virgin olive oil

 

 

Preparation

• Pound the chicken breast between two sheets of heavy plastic wrap to 1/4-inch thickness.

• Combine cheese, yogurt, chives, oregano, parsley, garlic, and 1/4 tsp oil. Mix to form a smooth paste.

• Place the cheese mixture down the center of the chicken breast. Fold up the bottom and fold in the sides of the breast. Fold down the top, completely enclosing the cheese mixture.

• Heat the remaining 3/4 tsp oil in a heavy skillet over medium-high heat.

• Add the stuffed chicken, seam side down, and saute´ until browned, about 5 minutes. Continue to sauteé until the chicken is cooked through, about 3 to 5 more minutes.

Marinated Tomatoes
Prep Time: 20 minutes
Total Time: 20 minutes
Cook Time: 0 minutes

Ingredients

• 1 tomato, medium

• 1 teaspoon garlic, chopped

• 1/2 teaspoon extra virgin olive oil

• 1/8 teaspoon salt

• 1 teaspoon basil, fresh, chopped

• 2 teaspoons balsamic vinegar

 

 

Preparation

• Slice tomato.

• Toss with remaining ingredients. Let sit, stirring occasionally. Enjoy with meal.

Quick & Easy Couscous
Prep Time: 5 minutes or less
Total Time: 10 minutes
Cook Time: 5 minutes or less

Ingredients

• 2/3 cup couscous, cooked

• 3/4 teaspoon extra virgin olive oil

• 1/2 teaspoon parsley, fresh, chopped

 

 

Preparation

• Prepare couscous per package directions, Portion out 2/3 cup.

• Drizzle with olive oil and parsley.

Kiwi and Strawberry Dessert
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 1 kiwi, peeled and sliced

• 3 tablespoons sliced strawberries, fresh

 

 

Preparation

• Serve kiwi with strawberries for a refreshing dessert.

 

 

Recipe Info for Shakeology®

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Ingredients

• 1 serving Shakeology?, Favorite Flavor

 

 

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Pumpkin Seeds

 

 

Ingredients

• 2 1/2 teaspoons pumpkin seeds, dry roasted

• 4 fluid ounces orange juice

 

 

Preparation

• Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Egg Salad Sandwich

 

 

Ingredients

• 2 teaspoons mayonnaise, low-fat

• 1/8 teaspoon garlic powder

• 1/8 teaspoon celery seed

• 1/8 teaspoon oregano, dried

• 1 egg, large

• 1 egg white, cooked

• 1/4 cup celery, fresh, diced

• 2 slices bread, whole wheat

• 6 fluid ounces milk, fat-free

 

 

Preparation

• Blend mayonnaise, garlic powder, celery seed and oregano in a large bowl. Season as desired with favorite salt-free seasoning. Add chopped hard boiled egg, egg white and celery; mix.

• Spoon egg salad between bread slices.

• Enjoy with a glass of milk.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Turkey Lettuce Wrap

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Ingredients

• 1 lettuce leaf

• 1/4 tomato, medium

• 1 teaspoon mayonnaise, low-fat

• 2 ounces turkey breast, oven roasted, fat-free, low-sodium

• 6 baby carrots

 

 

Preparation

• Wash lettuce leaf and pat dry with a paper towel; set aside.

• Wash tomato and either chop finely or slice thinly.

• Spread mayonnaise evenly onto one side of turkey slice.

• Place lettuce leaf and tomato over turkey, and roll up from one end.

• Secure roll with a toothpick, if desired.

• Enjoy with carrots.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Turkey Parmesan

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Turkey Parmesan

 

Prep Time: 10 minutes

Total Time: 30 minutes

Cook Time: 20 minutes

 

Ingredients

• 2 teaspoons bread crumbs, plain

• 1/8 teaspoon parsley, dried

• 1/8 teaspoon oregano, dried

• 1/8 teaspoon black pepper

• 1 tablespoon Parmesan cheese

• 3 ounces turkey cutlet, raw

• 1 tablespoon liquid-egg substitute

• 1 1/4 teaspoons extra virgin olive oil

 

 

Preparation

• Mix breadcrumbs with parsley, oregano, pepper and cheese.

• Place bread crumb mixture on a plate.

• Dip both sides of turkey into egg substitute and press into the bread crumb mixture to coat.

• Heat the olive oil in a skillet over medium heat. Place turkey in the skillet and cook 5 to 7 minutes on each side, until lightly browned and cooked through.

Zucchini
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

Ingredients

• 1/2 teaspoon extra virgin olive oil

• 1 2/3 cups zucchini, fresh, sliced

 

 

Preparation

• Heat olive oil to medium.

• Add zucchini and sauté until tender.Season with salt and pepper to taste.

Spaghetti with Garlic & Oil
Prep Time: 5 minutes or less
Total Time: 15 minutes
Cook Time: 10 minutes

Ingredients

• 1 ounce angel hair spaghetti pasta, uncooked

• 1 teaspoon garlic, chopped

• 1 teaspoon extra virgin olive oil

 

 

Preparation

• Prepare pasta per package directions. Drain.

• Sauté garlic in olive oill and toss with prepared pasta.

Cherry Ice Cream Sundae
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes

Ingredients

• 1/4 cup cherries, red, unsweetened, frozen

• 2 tablespoons ice Cream, vanilla, 98% fat free

• 1/2 teaspoon sugar free, fat free chocolate flavored syrup

 

 

Preparation

• Thaw cherries in microwave for 10-20 seconds.

• Top with ice cream. Drizzle with chocolate syrup. Enjoy for dessert.

 

 

Recipe Info for Shakeology®

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Ingredients

• 1 serving Shakeology?, Favorite Flavor

 

 

Preparation

• Mix 1 serving of Shakeology with one of our delicious recipes.

• To determine how many calories you have remaining for the day, click the “Details” button on your Team Beachbody Meal Planner. Then select a recipe from this list that falls within your available calorie count.

• You can also click the “Substitute Meal” icon to see Shakeology recipes that fit your plan.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Salmon Salad on Crispbread

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Ingredients

• 1/4 tomato, medium

• 1/4 cucumber

• 1 ounce salmon, canned in water

• 1 teaspoon mayonnaise, low-fat

• 1/2 teaspoon Dijon mustard

• 2 pieces rye crispbread crackers, low-sodium

• 8 fluid ounces water

 

 

Preparation

• Wash tomato and peel cucumber; slice thinly.

• Drain salmon and combine with mayonnaise and mustard in a small bowl.

• Spread salmon salad onto crispbread crackers; top with tomato and cucumber slices.

• Enjoy with a glass of water.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Southwestern BBQ Wrap

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Ingredients

• 2 ounces chicken, cooked

• 1/4 cup black beans, cooked

• 3 tablespoons yellow corn, frozen

• 1 tablespoon barbecue sauce

• 1 tablespoon sour cream, reduced fat

• 1 teaspoon extra virgin olive oil

• 1 low carb whole wheat tortilla, 6″

• 1 lettuce leaf

• 1/2 tomato, medium

 

 

Preparation

• Dice chicken. Combine in a microwave-safe bowl with black beans (drained), corn, barbecue sauce, sour cream, and olive oil. Stir to mix thoroughly.

• Cover bowl with plastic wrap and heat in microwave for 1 minute.

• Stir. Microwave for additional time, if necessary, until heated through. Warm tortilla if desired.

• If packing your lunch to be eaten later, chicken mixture may be stored in an airtight container and heated in microwave just prior to assembling and serving.

• Place lettuce leaf in the center of the tortilla and top with chicken mixture.

• Roll up tortilla and serve with sliced tomato on the side.

• Enjoy with a calorie free beverage.

 

Prep Time: 5 minutes or less

Total Time: 7 minutes

Recipe Info for Crunchy Ham, Cheese and Veggie Stacks

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Ingredients

• 1 teaspoon mayonnaise, low-fat

• 1 piece rye crispbread cracker, low-sodium

• 1/3 carrot

• 1/4 cucumber

• 1/2 ounce ham, lean, reduced sodium

• 1 piece cheese, Swiss, low-fat

 

 

Preparation

• Spread mayo on crispbread.

• Arrange sliced carrot and cucumber on crispbread; top with ham and cheese.

• Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper.

• Enjoy with a calorie free beverage.

 

Prep Time: 5 minutes or less

Total Time: 5 minutes or less

Recipe Info for Mustard-Glazed Fish

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Mustard-Glazed Fish

 

Prep Time: 10 minutes

Total Time: 30 minutes

Cook Time: 20 minutes

 

Ingredients

• 5 1/2 ounces sole/flounder, uncooked

• 1 lemon

• 1 3/4 teaspoons margarine, canola-based, trans-fat free

• 1 teaspoon dijon mustard

• 1/4 teaspoon basil, dried

 

 

Preparation

• Preheat oven to 450°F.

• Coat a shallow baking pan with non-stick cooking spray. Place fish in prepared pan, tucking under any thin edges.

• Cut lemon in half. Squeeze juice from 1 lemon half. Cut remaining half into slices.

• Melt margarine in a small saucepan on stovetop; combine with lemon juice, mustard and basil.

• Pour sauce over fish and top with lemon slices.

• Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with fork.

Pepper Stir-Fry
Prep Time: 10 minutes
Total Time: 20 minutes
Cook Time: 10 minutes

Ingredients

• 1/3 bell pepper, green, medium

• 1/3 red bell pepper, medium

• 1/3 teaspoon extra virgin olive oil

• 1/4 cup chopped sweet onion

 

 

Preparation

• Cut peppers into strips.

• Heat oil in a skillet to medium.

• Add peppers and onions; sauté until vegetables are tender. Season with pepper and your favorite sodium-free seasoning.

Garlic Mashed Potatoes
Prep Time: 10 minutes
Total Time: 30 minutes
Cook Time: 20 minutes

Ingredients

• 7/8 cup potatoes, diced

• 2 tablespoons chicken broth, fat-free, low-sodium

• 1 teaspoon margarine, canola-based, trans-fat free

• 1 teaspoon garlic, chopped

 

 

Preparation

• Boil potatoes until tender.

• Mash with broth, margarine and garlic. Season with salt and pepper to taste.

Chocolate & Nut Coated Banana
Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes

Ingredients

• 1/4 banana, small

• 2 1/4 teaspoons chocolate syrup, fat-free light

• 1/2 teaspoon pecans, chopped

 

 

Preparation

• Please note: the prep time does not include time for the chocolate to set.

• Coat banana with chocolate syrup. Drizzle with nuts. Place in refrigerator or freezer to set. Enjoy for dessert.

 

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Why You’ll Love Drinking Shakeology®

You’ll not only be healthier, you’ll feel healthier—and happier—who doesn’t want that?

Why Drink Shakeology Every Day? It can help you:*Z

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

 

 

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