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Here are some great recipes I've sent my clients that helped me get them to enjoy eating clean.

Here are some great recipes I've sent my clients that helped me get them to enjoy eating clean.

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All kinds of recipes including healthy meatloaf, delicious protein shake, greek yogurt vinaigrette dressing (delicious!) and more =)

Cabbage Stir Fry
Ingredients:
1/2 Cabbage
1/4 cup cashews
4 Baby Portabella mushrooms chopped into small slivers
1/6 sliced purple onion (basically about 3 sliced pieces in rings)
Smart Balance Butter-2 tsp

Condiments:
Salt to taste
Black pepper
Red pepper flakes
1/4 tsp curry

Directions:
Cut 1/2 Cabbage into long strips
Set cabbage inside 1/4 cup water inside pan on medium/high to cook. Add onions and condiments (seasoning). Cover and check on cabbage every 5 minutes, rotating and checking to see if cabbage is done cooking. Should take about 20-30 minutes total. Once it is almost done, drain excess water and add butter, mushrooms, and cashews. Cover and continue to stir every few minutes. When mushrooms have softened, cabbage is done. Set aside to cool and enjoy!

*Makes about 4 large servings. Only approx. 90 calories per serving.

Mashed Sweet Potatoes
Ingredients:
2 medium sized sweet potatoes (orange)
2 tbsp Fat free whip cream
4 packets of Truvia or Stevia
1/4 tsp cinnamon
A small pinch of nutmeg
A small pinch of brown sugar
1 tbsp Smart Balance butter
4 tbsp Soy Milk (Unsweet Vanilla)

Directions
Wash and peel two sweet potatoes. Chop sweet potatoes into 2 inch slices and place to boil in water with 2 tbsp brown sugar. Once potatoes can be stabbed with a fork all the way through, they are ready. Drain water from potatoes and set in mixing bowl. Add the rest of the ingredients and mash and stir until smooth. Serve when slightly cooled.
* Makes about 4 servings. About 150 calories per serving.

Sweet Potato Home Fries (Baked)
Ingredients:
2 whole baked Potatoes
1/4 cup canola oil
cinnamon

Directions:
Peel sweet potatoes and chop into long strips (like fries). Set on baking sheet and braise with canola oil (use brush to LIGHTLY coat fries with canola oil). Throw away any excess oil that was not needed. Sprinkle cinnamon on top to taste. Set to bake on cookie sheet on metal cookie tray inside oven for 45 minutes at 325 degrees. (or until cooked to desired crispiness)

*Makes about 3 servings. About 150 calories per serving.

Homemade Granola *this one is a favorite*
Ingredients:
2 cups whole oats
1/3 cup honey
1/4 cup canola oil
1/4 cup flax seeds
4 packets splenda
1/3 cup dried cranberries

Directions:
Mix all ingredients (except cranberries) in large mixing bowl. Its easiest if you mix with a wooden spoon. Spread mix onto 13x9 pan (lined with cookie baking sheet) and press together into a large rectangle about 1/2 inch thick. Bake at 325 for 10 minutes then lower to 250 degrees and cook for 40 minutes, making sure to mix granola every 10 minutes and press back into a rectangle. Make sure to cook granola only until it is a light caramel color. When it is done cooking pull out and mix in cranberries. Proceed to spread granola into a rectangle again and set aside to cool for 20 minutes. The granola should harden after 20 minutes. Break it up into small pieces and set in plastic container for later consumption.

*Makes about 10 servings. About 50 calories per serving.


Guilt-Free No Salt Delicious Turkey Meatloaf
Ingredients:
1 lb ground lean turkey
1 toasted slice of Low Sodium Ezekiel bread
1/4 cup minced red peppers
1/4 cup minced purple onions
cup sliced celery
1 tbsp fresh or dried parsley
1 tsp oregano
2 egg whites
2 tbsp unsweet almond milk
2 tbsp low sodium Worcestershire sauce
3 tbsp all natural (no salt added, no high fructose corn syrup) ketchup
pinch of curry
4 packets Truvia (*this is the magic touch*)
1/4 tsp pepper

Directions:
Preheat oven to 350 degrees. Mix all ingredients in large mixing bowl. Spray a 13x9 pan with Cooking spray. Shape mixture into loaf shape on 13x9 pan. Cook meatloaf at 350-375 (depending on your oven) for 35-45 minutes or until browned around edges or 165 degrees Fahrenheit at its core. When meatloaf has started to brown spread small streaks of salt free ketchup back and forth over the top and set to bake for ten more minutes. Serve with veggies and homemade sweet potatoes.

*Makes about 4 servings. Approx 250 calories per slice.


Lemon/Garlic Tilapia

Ingredients:
12 ounces tilapia
1/4 cup fresh cilantro
1/4 cupfresh basil
4 tbsp lemon
2 tbsp minced garlic
2 tbsp olive oil
salt & pepper to taste

Directions:
Season tilapia with lemon, garlic, salt, pepper, basil and cilantro. Set aside in fridge for 1 hour to absorb seasoning. When tilapia is done absorbing flavor, preheat oven to 325 degrees. Place tilapia in baking pan and drizzle olive oil over all tilapia. Cover with aluminum foil and set to bake for 10 minutes. After 10 minutes, remove aluminum foil and cook for 10 more minutes or until fish is cooked on outside but still tender inside. (use fork to open middle of filet and check). Serve with veggies or on top of brown rice.


Super Easy Healthy Baked Sweet Potatoes
Ingredients:
1 Medium sized sweet potato
cinnamon

Directions:
Pre-heat oven to 350. Rinse a medium sized sweet potato with the skin still on. Wrap twice around in aluminum foil and pinch the ends over the sweet potato. Place the wrapped sweet potato on a cookie pan or shallow baking dish to prevent the juice from leaking onto the bottom of your oven. Bake in the oven at 375 for 60 minutes. When done, you should be able to press down on the potato with an oven mitt and feel it press slightly inward. This means its ready. Unwrap the sweet potato carefully (its hot), and with a sharp knife, slice on both ends. Then with the same knife, cut a line long-ways across the top of the sweet potato, and with your fingers or a fork, gently peel and pull the skin off. The juices will have baked it to perfection and absolutely no sugar is needed. Sprinkle some cinnamon on top to taste, and serve.


Unsweetened Almond Milk Smothie
Ingredients:
-1 cup unsweet plain vanilla almond milk
-1 cup ice cubes
-3 packets Truvia
-1/3 cup Non-Fat Plain Greek Yogurt
-1/2 cup of frozen rasberries or strawberries
-1/3 cup water

Directions: Add all ingredients in a blender making sure to have liquid at the bottom and top of the blender. Blend for 1-2 minutes. Serve and enjoy!

Sweet & Tangy Quinoa Chicken Salad
Ingrendients:
4-6 boiled and chopped lean chicken tenderloins
2 cups Quinoa
sliced red pepper
sliced red onion
cup sliced green onions
cup dried cranberries
chopped & peeled Red delicious apple
1/3 cup slivered almonds
1/3 cup sliced celery
cup lemon juice
2 tbsp olive oil
4 tbsp balsamic vinegar

Directions:
In one pot, boil 3-4 chicken tender loins. Set aside when done. In another pot, put 2 cups of uncooked Quinoa to boii in water until slightly translucent. Try some in a spoon to make sure its ready, but be careful not to over cook or they will taste watery instead of slightly al dente. Quinoa takes about 20 min to cook. Then drain Quinoa and place in a mixing bowl. Add all of the other ingredients and the chopped chicken. Refridgerate for 40 minutes, then serve.

Whole Wheat Mac N Cheese w/Chicken (This can be used for the kids too) *not recommended to use often*
Ingredients:
Box of whole wheat macaroni and cheese
3 Lean Chicken Breasts (unseasoned)

Prepare whole wheat macaroni and cheese according to directions on box. Meanwhile, boil lean chicken breasts in low sodium chicken broth until fully cooked. When chicken is finished cooking, take out of water, rinse under water just to get off excess fat. Shred chicken using fork and knife. When macaroni and cheese is done, add shredded chicken and mix, then serve.

*Makes about 6 servings. Approx 300-325 calories per serving.

Guilt Free Jello Desert *so refreshing*
Ingredients:
2 boxes sugar free jello
1 container sugar free low fat cool whip (thawed from freezer)
1 cup sliced rasberries & Strawberries

Directions:
Boil water according to jello instructions, and mix in boiling water with jello packet. Then, instead of adding the second cup of cold water, add a second cup of thawed sugar free low fat cool whip. Whip together until completely blended. Divide into four cups evenly, then add sliced berries to each cup, making sure to distribute an even amount in each. Store in the fridge for 2 hours and voi la! You have the most refreshing guilt free desert ever!!

Best Oatmeal Ever
Ingredients:
2 cups whole oats
2 cups unsweet almond milk
1 cup water
1 tsp vanilla extract
1 tbsp all natural peanut butter (or if you're in competition season, use PB2 or almond butter-my fav- instead)
4-6 packets of Truvia, depending on your sweet tooth
1 scoop vanilla protein powder

Directions:
Bring almond milk, water, and vanilla protein (all mixed in small pot) to a slight simmer. *make sure to cook on medium-high heat, not high. When the mixture is hot, add the oatmeal, vanilla extract, peanut butter, and truvia, and stir with a wooden spoon. Continue to stir until the peanut butter is completely dissolved. When the oatmeal has the consistency you desire, set aside and serve. DELICIOUS!!!

Greek yogurt Balsamic Vinaigrette Dressing
1/4 cup Greek Yogurt (non-fat plain vanilla)
1 tbsp lemon juice
1 tbsp apple cider vinegar
2 tbsp balsamic vinegar
1 tsp olive oil
1/4 tbsp minced garlic
3 packets truvia
1 tsp brown mustard

Directions:
Put all ingredients in mixing bowl and mix until well blended. Should make 2-3 servings.

Author: Michelle Suarez
michellesuarezpt@gmail.com

Member Comments

Thank you. Can we use stevia instead of splenda? I was advised earlier by a trainer to avoid the artificial sweetners (splenda,etc) for numerous reasons (too many to add here). :-). Thanks again!
--jcsmitty2

Thank you. Can we use stevia instead of splenda? I was advised earlier by a trainer to avoid the artificial sweetners (splenda,etc) for numerous reasons (too many to add here). :-). Thanks again!
--jcsmitty2

Yes, absolutely! I actually have switched to truvia and avoid sugar alcohols whenever possible since they tend to cause bloating and the side effects that come with that ;)
--MichelleSuarezPT@gma

Thanks so much, Michelle. I'd like to copy these recipes in a word doc. Sometimes hard to do from websites. I'll see. :-). Thank you.
--jcsmitty2

@jcsmitty2, go to my FB page and copy and paste it. I posted it as a word doc so I don't know if that might be easier to print. It's under my 'notes' tab on FB. www.facebook.com/MichelleSuarezPT I'll be posting my protein pancakes w/almond butter syrup sometime today too....A-M-A-Z-I-N-G!!
--MichelleSuarezPT@gma

These sound delicious! You need to come up with symbols to show us which ones are bikini competition appropriate. I'm really new to a lot of this, so something that tells me what I can & can't eat while prepping is a big help. I need a "Bikini Prep for Dummies" book. ????
--HeatherGa

These sound delicious! You need to come up with symbols to show us which ones are bikini competition appropriate. I'm really new to a lot of this, so something that tells me what I can & can't eat while prepping is a big help. I need a "Bikini Prep for Dummies" book. ????
--HeatherGa

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