Written by: Sheree Trask
At Fitlife, we believe in the power of REAL food. We also know that life gets in the way, more often than not… which can lead to poor decisions and guilt (ain’t nobody got time for that!). Because of this, we asked some of our incredible writing contributors to compile some of their favorite healthy recipes to bring you 2 weeks worth of REAL food!
As you’ve likely read in our blog or heard in our videos, preparation is KEY to success! We’ve taken the guesswork out of what to make – now all that you have to do is follow the directions and enjoy!
If you want to get super serious… we’ve got a fool-proof plan complete with 30 Days Of Real Food, including meal plans, recipes, shopping lists and a ton of information! Be sure to check out our Give Your Body 30 Program and take your health to the next level!
And if you need a coach to guide and support you along the way, we’ve got you covered there too! Check out our coaching program and re-commit to YOU! Drop those excuses keeping you stuck… and drop the extra pounds leaving you feeling uncomfortable and unhappy!
It’s time to reclaim your health and take back your life! You’re worth it, my friend.
Like Drew always says…
Remember, we’re in this together!
We’ve got your back, peeps. Always!
14 BREAKFAST IDEAS
#1 Blueberry Banana Vegan Waffles
Compliments of Kat Gal at HappyHealthy365
Ingredients:
1/2 cup of whole wheat flour
1/2 tsp baking soda
1 tbsp of honey
Little cinnamon
1 tsp pure vanilla extract
1/2 mashed banana
1/2 tbsp apple butter
3 tbsp of water
Handful of blueberries
Directions: In a large bowl, sift together the flour, baking soda, and cinnamon. Add the mashed banana, apple butter, honey and water and mix it. Mix in the blueberries in the end. Heat a lightly oiled (using coconut oil or coconut oil spray) griddle or frying pan over medium heat. Pour or scoop the batter onto the griddle. Brown both sides and serve hot. Drizzle with honey and add more blueberries.
Health Fact: Blueberries are high in antioxidants, fights cancer and inflammation.
#2 Carrot Cake Juice
Compliments of Kat Gal at HappyHealthy365
Ingredients:
4 medium carrots
1 apple (I used a green apple, but I think a sweet apple – e.g. pink lady – would add extra sweetness!)
1 handful of spinach (for the green juice factor)
ginger (as you like it, I added 1 small nob)
1 tsp of cinnamon
Directions: Juice all the vegetables, fruits, and ginger. After juicing, add the cinnamon to the juice and mix!
Health Fact: Ginger and carrots are anti-inflammatory, spinach is full of iron and apples are high in vitamins.
#3 1-Minute Mug Muffin
(By Cindy Santa Ana, Author of Unprocessed Living)
This one-minute breakfast recipe has superfoods like flax seed and chia seeds, which provide omega 3’s, fiber and protein. It’s filling and keeps the sugar cravings away.
Ingredients:
¼ cup ground flax seeds
½ tsp aluminum-free baking powder
Heavy dash of cinnamon
Dash of vanilla extract
1 tsp chia seeds (optional)
Handful of chopped walnuts or pecans
1 egg
1 tsp olive oil or avocado oil
Handful of fresh berries
1 tbsp honey or maple syrup
Directions: Crack 1 egg into a large coffee cup and beat. Add the remaining ingredients and gently stir. Heat on a normal temperature in a microwave for 1 minute. Enjoy right out of the mug or invert onto a plate.
#4 Fat-Burning Chocolate Breakfast Smoothie
Serves 1
(By Cindy Santa Ana, Author of Unprocessed Living)
Breakfast is the most important meal of the day. You need to make this your largest meal of the day. But, it’s important to keep it low in sugar, low in carbohydrates and high in protein, fiber and fat. Bacon with eggs is actually a pretty good breakfast – as long as it’s pastured pork and free-range eggs!
But, when you don’t have time to cook, this fat-burning smoothie will fill you up and keep you sustained till lunchtime and beyond! This smoothie is also good for those with hypothyroid and digestive issues.
The MCT oil is thermogenic (burns fat), the avocado provides you with healthy monounsaturated fats, minerals, vitamin E and folate and the pumpkin seeds and raw cacao provide you with magnesium, healthy fats, iron and fiber. I like to use Brazil nuts to get selenium, which is required for appropriate thyroid hormone synthesis, activation and metabolism. The thyroid gland has the highest selenium content per gram of tissue among all organs. Brazil Nuts have the highest natural source of selenium.
If Maca is new to you, this is a great adaptogenic root that helps the body adapt to stressors of all kinds and boosts energy. It’s also most known for its ability to improve fertility, libido and sexual function.
Ingredients:
½ avocado
5-6 Brazil nuts
1 tbsp chia seeds
1 tbsp raw pumpkin seeds
1 tbsp sunflower seeds
½ tsp Maca powder
1 tbsp raw cacao
Pinch of cinnamon
Handful of blueberries or other seasonal berry
1 tbsp MCT Oil or unrefined coconut oil (melted)
NuNaturals Stevia drops (5-6 drops or to taste)
½ cup to 1 cup filtered water, 5-6 ice cubes
Directions: Place all ingredients into a high-powered blender and blend away. Enjoy right away, or you can make it the night before. You will need to give it a quick whirl in the morning to incorporate any ingredients that have settled.
#5 Paleo Pumpkin Pancakes
Inspiration: Practical Paleo by Diane Sanfilippo
Submitted by Jenna Barrington
Prep: 10 min
Cooking Time: 20
Servings: 2
Ingredients:
4 eggs
½ cup organic canned pumpkin
1 tsp pure vanilla extract
2 tbsp pure maple syrup (optional)
1 tsp pumpkin pie spice
1 tsp cinnamon
¼ tsp baking soda
2-3 tbsp organic butter or coconut oil
Directions: Melt the butter/coconut oil. Whisk together all ingredients. Grease the skillet and use a ¼ or smaller measuring cup to scoop batter into pan. Flip once bubbles start to appear. Top with organic butter, maple syrup or honey.
Benefits: This flour-free recipe is easy on the digestive system and designed especially for those who follow a grain-free diet. ½ a cup of mashed pumpkin contains 100 percent of the recommended daily intake of vitamin A, which is important for good eyesight. Pumpkin is also good for digestion and weight management, because of its fiber content.
#6 Sausage And Zucchini Quiche
Inspiration: Practical Paleo by Diane Sanfilippo
Submitted by Jenna Barrington
Prep: 20 min
Cooking Time: 45
Servings: 6
Ingredients:
½-1 pound organic ground sausage*
1 large zucchini, shredded
2 large carrots, shredded
1 dozen organic eggs
1 tbsp organic butter
Pepper and salt to taste
Directions: In a large skillet, brown the sausage. Put in large mixing bowl. Add zucchini, carrots, eggs and spices and mix together. Grease a 9” by 13” baking dish with butter and pour in the mixture. Bake for 45 minutes or until edges are brown.
Benefits: Eggs are considered by some to be one of the healthiest foods on the planet. Eggs have the perfect balance of protein and essential amino acids, which are important for burning fat, building muscle and staying full for longer periods of time. Eggs also contain over 13 different vitamins and minerals, several trace nutrients and only contain about 77 calories. Studies have shown that people who start off the day with eggs are less hungry later on.
#7 Swiss Muesli
Reference: Delicious Meets Nutritious by Stephen Richards (CEO of BetterBody Foods)
Submitted by Sara Wylie
Servings: 2
Serving Size: ¾ cup
Ingredients:
1 cup plain low-fat yogurt
2 tsp. BBF Agave Nectar (or to taste; you could also use Stevia, maple syrup, or raw honey)
¼ cup rolled oats
2 tbsp slivered almonds
Directions: Mix yogurt and agave. Try one tsp. of agave at a time and sweeten to taste. Mix in oats and top with blueberries and slivered almonds.
Tips and Notes: We buy plain yogurt by the quart or the half gallon and sweeten it all at the same time. By sweetening your own yogurt with agave, you save about 80 calories per 8 oz serving.
#8 Chocolate Protein Oat Shake (Or Banana Chocolate Protein Oat Shake)
Reference/inspiration: Delicious Meets Nutritious by Stephen Richards (CEO of BetterBody Foods)
Submitted by Sara Wylie
Servings: 1
Ingredients:
4-6 oz almond or coconut milk
1-2 ice cubes
1 scoop vanilla protein powder
1 tbsp cocoa powder
2 tbsp BBF Agave Nectar (or you could use Stevia, maple syrup, or raw honey)
2 tbsp rolled oats
Optional: Add ½ banana for a Banana Chocolate Protein Oat Shake
Directions: Put all ingredients in a blender and turn on “high” or “liquefy.”
#9 Soft Boiled Eggs And Sauteed Vegetables
Submitted by Paula Scimone
Ingredients:
3 eggs
Zucchini
Yellow squash
Spinach
Olive oil
Spices – garlic and onion powder, lemon pepper
Directions:
Boil eggs for 10 minutes.
While they boil, chop and saute vegetables in olive oil and add spices to taste.
Peel eggs and rinse under hot water.
Serve with vegetables.
Health Facts: Eggs are a great protein source. Vegetables help keep you feeling full and provide much needed fiber and vitamins in your diet.
#10 Super Chocolate Mint Smoothie
Submitted by Paula Scimone
Ingredients:
Chocolate protein powder
½ frozen banana
Handful of spinach
3 mint sprigs
Organifi, 1 scoop greens powder
1 tsp MCT oil
5-6 ice cubes
6oz almond milk
2oz water
Directions: Blend in mixer and enjoy!
Health Facts: Complete serving of protein, healthy fat, vitamins and minerals.
#11 Omega Breakfast Bake
Source: The Paleo Primer by Keris Marsden and Matt Whitmore
Submitted by Janet Early
Ingredients:
Coconut oil or butter
8 eggs
Salt and Pepper to taste
1 zucchini, grated (with skin on)
2 5-oz mackerel filets, cooked (can substitute with salmon or any other cooked meat)
Steps
Preheat oven to 350 degrees
Grease a loaf pan with coconut oil or butter
Place the eggs in a large mixing bowl and mix until the whites and yolks are blended
Season with a sprinkle of salt and pepper
Add the grated zucchini to the beaten egg
Break the mackerel into pieces, and stir into the egg and zucchini mixture
Pour into prepared loaf pan and bake for around 20-30 minutes
Use a knife to check that it is cooked in the middle – the knife should come out clean
Prep time: 10 min
Cooking Time: 30 min
Serves: 4
Why it’s good for you:
Coconut oil – As superfoodie as they come, coconut oil supports weight loss because it’s high in medium chain triglycerides, as well as improves glucose tolerance and insulin resistance, promotes cardiovascular health, and protects you against Alzheimer’s disease.
Eggs – Will satiate you while sending an army of healthy vitamins into your body.
Zucchinis – These veggies are super low in calories, while high in potassium and fiber.
Fresh fish – Fish are protein and omega-3 powerhouses!
#12 Avocado Breakfast Bowl
Source: The Paleo Primer by Keris Marsden and Matt Whitmore
Submitted by Janet Early
Ingredients
Ghee, butter, or coconut oil for the pan
2 chicken breasts, chopped
2 tsp smoked paprika
1 ripe avocado
3 slices of bacon, chopped
Salt and pepper to taste
Steps
Heat the oil in a frying pan and add in the chicken
Stir-fry the chicken and season it with salt, pepper, and smoked paprika
Cook the bacon in a separate frying pan until golden
While the chicken and bacon are cooking, slice the avocado in half and remove the pit. Keeping the skin of the avocado halves intact, scoop the flesh out into a bowl. Mash together until creamy, leaving it a little chunky.
Place the mashed avocado back into the empty shell. When the chicken and bacon are cooked, place on top of the mashed avocado
To complement your meal, serve with sliced tomato (Optional)
Prep time – 3 min
Cook Time – 10 min
Serves: 2
Why it’s good for you:
Healthy oil or fat – Satiates, boosts brain health, and tastes delicious.
Chicken breasts – Protein!
Paprika – This spice offers you Vitamin A, Carotenoids, Iron, and Vitamin E.
Avocado – Another satiating, nutrient-dense powerhouse, the avocado also contains a plentiful amount of protein and potassium.
Bacon – Bacon fills your protein needs, while curbing cravings, raising the good kind of cholesterol (HDL), and benefitting the thyroid gland with its selenium content. Plus, it’s super low in carbs.
#13 Gluten Free Crepes
#14 Spinach Mushroom Quiche
14 LUNCH IDEAS
#1 Avocado Pineapple Salsa
Compliments of Kat Gal at HappyHealthy365
Ingredients:
1 avocado
About 3 slices worth of pineapple (or as you feel) (I used fresh pineapple, but it may work with canned!)
5-6 cherry tomatoes (or more if you like tomatoes!!!) (or 1/2 – 1 regular tomato)
1/4 onion
3 sweet red pepper
1 Thai pepper (you can use jalapeno or whatever other spicy pepper you have)
Handful of fresh cilantro
Juice of one lemon (or lime, but I only had lemon)
Salt
Directions:
Cut the avocado in half, peel, take out the pit and dice it into tiny pieces.
Cut the pineapple into tiny pieces.
Cut the cherry tomatoes into quarters or however you like it.
Finely chop the sweet peppers, the Thai (or whatever spicey) pepper, the onion and the cilantro.
Put everything into a bowl in whatever order, but starting with the avocado and finishing with the tomato. Add the lemon (or lime) juice. Mix well. Add the salt. Mix well again. Eat them with raw crackers or add them to your salad.
Let it chill in the fridge for half an hour or so.
Health Fact: Avocados are great source of healthy fat.
#2 Liver Friendly Salad
Compliments of Kat Gal at HappyHealthy365
Ingredients:
Lettuce
Beets
Carrots
Broccoli
Cucumber
Red Pepper
Parsley
Turmeric
Pumpkin Seeds
Puffed Amaranth (optional)
Directions: Slice carrots, beets, pepper, cucumber and turmeric, toss with the rest of the ingredients.
Dressing
Ingredients:
1 inch ginger minced
1 tbsp of extra virgin olive oil
1 tbsp of balsamic vinegar
1 tbsp of lemon juice
4 tbsp of water (blend it with a blender)
Directions: Put all ingredients together in blender and blend until smooth.
Health Fact: All ingredients are great for your liver.
#3 Portabella Mushroom Pizza
(By Cindy Santa Ana, Author of Unprocessed Living)
This is a great, quick lunch that can be made in a toaster oven at the office or at home. Make sure you check your marinara sauce for added sugar though. Mushrooms are a great meat replacement and are full of protein, fiber and minerals.
Ingredients:
2 portobella mushroom sliders, stems removed
3-4 basil leaves or ¼ tsp dried basil
3-4 spinach leaves
4 tbsp marinara sauce
2 tbsp shredded cheese (or nutritional yeast if dairy-free)
Sea salt and pepper
Directions: With a damp cloth or paper towel, remove the dirt from the mushroom. Place 2 sliders on a small baking tray, gill side up. Divide basil and spinach leaves on top of each mushroom. Season with salt and pepper. Spoon marinara sauce on top. Sprinkle with shredded cheese. Place into a 350° oven for 10-15 minutes. You can also do this in a toaster oven for 10-15 minutes on 350°.
#4 Quinoa Tabbouleh
(By Cindy Santa Ana, Author of Unprocessed Living)
Quinoa is a complete protein and great for energy. I love the nutty crunch!
Ingredients:
1 cup cooked quinoa
¼ cup cucumber, diced
½ small diced tomato
Handful chopped herbs, like cilantro, mint, basil or parsley
Juice of ½ lemon
Extra virgin olive oil
Sea salt & pepper
Feta cheese (optional)
Directions: Cook 1 cup of quinoa according to package directions and chill for 20 minutes. When cool, add diced cucumber, tomato and chopped herbs. Squeeze the juice of ½ lemon and a drizzle of olive oil over your bowl. Season with Celtic sea salt and pepper (optional: add feta cheese crumbles). Very simple and quick.
#5 Fried Quinoa And Yellow Squash
Source: Jenna Barrington
Prep: 5 min
Cooking Time: 15-20 min
Servings: 4
Ingredients:
1 cup uncooked quinoa
2 cups organic chicken broth
1 medium yellow squash, chopped
1 garlic clove, chopped
½ red onion, chopped
½ cup frozen peas or corn
2 organic eggs
1 tbsp organic coconut oil or butter
Directions:
Bring quinoa and chicken broth to a boil and simmer, stirring frequently, until all liquid is absorbed and quinoa is soft.
In separate pan, heat oil and cook veggies and garlic until soft. Turn heat to medium-low and add quinoa. Mix together for 30 seconds. Make a small crater in the middle of the pan and add eggs. Allow to cook for a moment and then stir together all the ingredients in pan until eggs are cooked to desired consistency.
Benefits: Quinoa is a complete protein, which means it supplies your body with all the essential amino acids. It is a great substitute for traditional grains and is gluten and cholesterol-free. Quinoa is good for curbing appetite and helping you stay full for longer periods of times.
Yellow squash are easy to grow or to find at local farmers markets. They are low in calories, but rich in vitamins and minerals like vitamin C, magnesium, vitamin A, fiber, potassium and manganese.
#6 Raw Mac And Cheese
Inspiration: Karen’s Holistic Health
Submitted by Jenna Barrington
Prep: Overnight
Cooking Time: 5 min
Servings: 2
Ingredients:
5 tbsp nutritional yeast
½ cup cashews
½ cup water
1 tsp sea salt
Directions: Soak cashews overnight and drain in the morning. Blend cashews, nutritional yeast, water and sea salt until mixed well. Enjoy!
Benefits: Nutritional yeast is an inactive yeast that makes a great cheese substitute and is packed with nutrients. It contains vitamin B-12, which is vital for protecting red blood cells and also caring for your nervous system. 2 tbsp of nutritional yeast contains 9 grams of protein and is also high in fiber and folic acid.
Cashews are not only delicious, but are thought to help with cancer prevention, heart health, bone health, nervous system health and weight management.
#7 Lemon Mustard Salmon Salad
Reference: The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz with Mat Edelson
Submitted by Sara Wylie
All salmon are not created equal. This recipe features wild Alaskan sockeye. It’s the “wild” part that’s really important. Wild salmon are far higher in omega-3s than their farm-raised brethren and omega-3s have been linked to a whole host of cancer-fighting benefits. The nice thing is, you don’t have to go fishing or even handle a salmon fillet to make this dish; there are great brands of wild sockeye that come in cans. That said, of course you can also make this with an equal amount of leftover home-cooked salmon. Either way, this salad is easy to prepare: All it takes is a quick stir with a few choice ingredients and there you go – a nice, filling dish that’s rich in protein, yummy and versatile. Serve it in a pita, wrap it in a tortilla, or mound it atop salad greens.
Servings: 2
Prep Time: 5 minutes
Storage: Store in an airtight container in the refrigerator for 2 days.
Ingredients:
1 7½-ounce can of boneless, skinless, sockeye salmon, drained, or leftover Poached Salmon with Moroccan Pesto
3 tsp Dijon mustard
2 tsp freshly squeezed lemon juice
2 tsp extra-virgin olive oil
Pinch of cayenne
Pinch of salt (you could use pink Himalayan sea salt)
3 tbsp finely chopped celery
2 tbsp finely chopped fresh flat-leaf parsley
Directions: Put the salmon in a bowl and break it into small pieces with a fork. Stir in the mustard, lemon juice, olive oil, cayenne, salt, celery and parsley. If needed, adjust flavors with lemon juice and a pinch of salt.
#8 Cooling Cucumber Avocado Soup
Reference: The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz with Mat Edelson
Submitted by Sara Wylie
Avocado lovers will go ga-ga over the taste and those with swallowing difficulties or mouth sores will delight in the texture. Those of you into cool or room-temperature soups will embrace the clean, fresh feel of this blend. Avocados are one of those great superfoods, full of good fats and vitamins. They’re fun to work with and all of the great shades of green in this soup are like preparing a beautiful watercolor that you can eat.
Servings: 6
Prep Time: 15 minutes
Cook Time: 2 hours in the refrigerator
Storage: Store in an airtight container in the refrigerator for up to 2 days.
Ingredients:
2 cups water
2 lbs English cucumbers, peeled, seeded and cut into chunks
2 ripe avocados, pitted and peeled
3 tbsp freshly squeezed lime juice
¼ tsp agave nectar (or you can use Stevia, maple syrup, or raw honey)
Sea salt (pink Himalayan)
Pinch of cayenne
1 tbsp finely chopped fresh mint
1 tbsp finely chopped fresh cilantro
Directions: Pour 1 cup of the water into the blender, then add the cucumbers, avocados, lime juice, agave nectar, ¼ tsp of salt and the cayenne. Blend until extremely smooth, gradually adding more water until you reached desired consistency. Taste and adjust the amount of salt, adding as much as ¾ tsp more.
Chill for at least two hours, then stir in the mint and cilantro just before serving.
#9 Spicy-Sweet Potato Salad
Source
Submitted by Janet Early
Ingredients:
4 large sweet potatoes
1/2 cup extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup red-wine vinegar
1 medium red bell pepper, cored, seeded, and quarte