Healthy Recipes

Below are links to some of my favorite healthy recipes I’ve found and loved over the years. I’m always updating the list, so check back frequently for more healthy recipes to keep you #fitandfabulous!

Chewy Granola Bars

Most store bought granola bars are full of fat and added sugar. Here’s a yummy recipe I use to make my own:

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Zucchini Bread

Zucchini Bread – A healthier (and tasty!) version Eating healthy doesn’t mean sacrificing taste or your sweet treats. This healthier zucchini bread recipe will satisfy your cravings without sacrificing your goals! Nutrition per serving: 120 calories, 4g protein, 15g carbs, 6g fat

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Greek Turkey Meatloaf

Nutrition per serving: 284 calories, 35g protein, 7g carbs, 13g fat 1 pound lean ground turkey 2 cups chopped spinach 1/2 cup Italian bread crumbs 1/2 cup fat free feta cheese 1 large egg 1 tbsp tomato paste salt, pepper, onion powder & garlic powder to taste Preheat oven to 425 degrees. Mix ingredients in a bowl. Place in a roaster or baking dish and shape into a loaf. Bake uncovered for 30 minutes.

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Peanutty Peanut Butter Squares

I tried these Peanutty Peanut Butter Squares one day when I craving something gooey and chocolatey. These hit a home run!  Even my husband liked them.  I added dark chocolate chips because I LOVE pb and chocolate together.  I took the left overs to work the next day and my coworkers gave them a big thumbs up!  Only a few ingredients and very easy to make.  After you make them, tag me on Facebook (hashtag #fitandfabulous) and let me know how they turned out.  Enjoy! Ingredients: Non-stick cooking spray 1 ½ cups all-natural smooth peanut butter ½ cup pure maple syrup (or raw honey. I used maple syrup) 2 tsp pure vanilla extract 2 large eggs, at room temperature ½ tsp baking soda *optional: ¼ cup dark chocolate chips.

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Protein Apple Walnut Pancakes

I’ve tried many protein pancake recipes and they all taste like cardboard except this one!  This is one of my staples.  Add my egg muffins or turkey bacon for a quick healthy breakfast you’ll actually enjoy eating! Ingredients: 1 scoop vanilla protein powder 1 whole egg ¼ cup apple sauce ⅛ cup walnuts ¼ tsp baking soda ½ tsp baking powder ¼ tsp cinnamon Directions: Mix ingredients in a medium bowl.  Cook on medium heat until brown on both sides and done in the center (appx 2-3 minutes each side).  Makes 1 large pancake. Nutritional info:  320 calories   32g protein   10g fat  12 carbs

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Garlic Roasted Brussels Sprouts

I LOVE garlic!  I didn’t know how much flavor and kick it adds to foods until I started experimenting with it in my recipes.  The key is to use fresh garlic gloves, not the minced kind in the jar at the grocery store.  Fresh garlic is inexpensive and a little goes a long way. Here’s a recipe I found for garlic roasted brussels sprouts.  Again, the key is to use fresh garlic, not frozen.  The ice on the frozen variety melts as they bake and waters down the flavor. Enjoy! Ingredients 1 pounds Brussels sprouts 2 garlic cloves, minced ½ tsp cayenne pepper (optional) 4 tbsp olive oil 2 tsp lemon juice salt to taste   Directions: Preheat oven to 400 F. Bring a large pot of lightly salted water to a boil, add the Brussels sprouts and cook for two minutes. Drain well and place the Brussels sprouts in a large bowl.Add the minced garlic, cayenne pepper and olive oil and gently toss to coat. Transfer the Brussels sprouts to a baking pan and sprinkle with salt. Bake for 15-20 minutes, shaking pan occasionally, until sprouts are quite brown and crisp on the outside and tender on the inside.  Adjust the taste with more salt if necessary, drizzle with lemon juice, toss to combine and serve.  Bon appetite! 

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Chicken & Black Bean Burrito Bowl

Make your own Mexican-inspired chicken burrito bowl with cilantro-lime rice and all the trimmings. This recipe uses black beans, but you can substitute pinto beans if you prefer. With fresh salsa, a squeeze of lime, and creamy Greek yogurt on top of crisp romaine lettuce, no other dressing is needed. Total Time: 20 min. Prep Time: 20 min. Cooking Time: None Yield: 4 servings Ingredients: 2 cups cooked brown rice, warm 1 Tbsp. fresh lime juice 2 Tbsp. finely chopped fresh cilantro 3 cups chopped romaine lettuce 1 cup cooked black beans, warm 1½ cups shredded cooked chicken breast, warm ½ cup shredded Monterey jack cheese 1 cup fresh tomato salsa ½ medium avocado, sliced 4 Tbsp. low-fat plain yogurt Preparation: 1. Combine rice, lime juice, and cilantro in a medium bowl; mix well. 2. Evenly divide lettuce between 4 serving bowls. 3. Top evenly with rice mixture, beans, chicken, cheese, salsa, and avocado. 4. Top each bowl with 1 Tbsp. of yogurt; serve immediately. Nutritional Content (per serving) Calories 374  Fat 11g  Sodium 644mg  Carbs 40g  Sugar 3g  Protein 29g 21 Day Fix container equivalent : 1 ½  green  ½ red  1 ½  yellow  1 blue  

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Honey Mustard Salad Dressing

Ingredients: ½ cup reduced fat (2%) plain greek yogurt 3 tbsp dijon mustard 3 tbsp raw honey 3 tbsp rice vinegar ¼ cup extra virgin olive oil sea salt to taste (optional) Directions: Combine yogurt, mustard, honey and vinegar in a medium bowl; mix well. Slowly add oil, whisking constantly until well blended. Servings 8 (2 tbsp each). 21 Day Fix container equivalent = 1 yellow container (per serving). Nutritional info per serving: Calories: 102  Total Fat 7g  Cholesterol 1mg  Sodium 175mg  Carbs 9g  Sugars 7g  Protein 1g Recipe from the 21 Day Fix Fixate Cookbook.

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Easy to Make Egg Muffins

Servings 6 (2 each) Calories 156,  Fat 10g,  Sodium 228mg, Carbohydrates 3g,  Fiber 1g,  Sugar 0g, Protein 13g Ingredients: Nonstick cooking spray 12 large eggs Sea salt and black pepper to taste 1 cup chopped mushrooms 1 medium red bell pepper, finely chopped 2 green onions, thinly sliced Directions: Heat over to 375 degrees Lightly coat 12 cup muffin tin with cooking spray. Beat eggs, salt & pepper in a large bowl. Add vegetables and stir to mix. Pour egg mixture into muffin tin. Bake for 15 to 20 minutes until toothpick inserted comes out clean. (recipe from Fixate Cookbook) You can substitute any vegetable you like in this recipe.  Generally whatever you like an an omelette would work well.  I also use half whole eggs and half egg whites to reduce fat and cholesterol. I make these at night or on the weekend and just pop them in the microwave to eat in the car on the way to work.  Enjoy! ~ Coach MaShelle  

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Easy Chicken Fajitas

I’m always looking for ways to add variety to my meals.  I made Easy Chicken Fajitas tonight from the Body Beast meal plan.  Very flavorful!  I like baking chicken on the weekends because I can eat them through the week and it’s great cut into strips for fajitas and wraps.  Very versatile!  These fajitas were super easy to make, healthy and yummy!  

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Beast Turkey Chili

I’m trying all of the recipes in the Body Beast meal plan. Today I made Beast Turkey Chili. Very easy to make with basic ingredients you can find at the grocery store. And it’s really good! I give this one a THUMBS UP!

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Egg White Breakfast Burrito

This burrito is loaded with egg whites, red onion, and bell peppers for a delicious, high-protein breakfast. Total Time: 17 min. Prep Time: 10 min. Cooking Time: 7 min. Preparation Difficulty: Easy Yield: 1 serving Ingredients 1 Tbsp. olive oil 1 Tbsp. finely chopped red bell pepper1 Tbsp. finely chopped yellow bell pepper1 Tbsp. finely chopped green bell pepper1 Tbsp. finely chopped red onion3 large egg whites (1/3 cup)1 (8-inch) whole wheat flour tortilla, warm1 slice low-sodium turkey bacon, cooked, choppedGround black pepper (to taste; optional)2 Tbsp. fresh tomato salsa

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Easy to Make Granola Bars

Most store bought granola bars are full of fat and added sugar. Here’s a yummy recipe I use to make my own:   3 cups rolled oats (not instant) 1 cup oat flour 1 cup chopped walnuts ½ cup flaxseed ½ tsp sea salt ½ tsp cinnamon ½ tsp cardamom ¾ cup grapeseed oil ¾ cup maple syrup or agave nectar 1 tsp vanilla or almond extract   Preheat oven to 350° and line a baking sheet with parchment paper. Mix oats, flour, nuts, flaxseed, salt, cinnamon and cardamom in a bowl. In a separate bowl, mix oil, agave nectar (or syrup), and extract. Combine with the oats mixture and stir well. Spread mixture evenly on the baking sheet and bake for 30 minutes. Makes 4-6 servings.  Enjoy! ~ Coach MaShelle

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Chocolate Strawberries n Cream Shakeology

Chocolate Strawberries n Cream Shakeology 1 sc Chocolate Shakeology 1 packet low sugar Strawberries n Cream instant oatmeal ½ cu frozen or fresh strawberries 1 sc Whey protein powder (gotta feed the muscles!) 10 oz water (or fat free milk) Add ice, blend and enjoy!

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Peanut Butter “Power Shake”

1 sc Chocolate Shakeology 1 tbsp natural peanut butter 1 sc Whey protein powder (gotta feed the muscles!) 10 oz water (or fat free milk) ½ pack Quaker Weight Control Maple Brown Sugar instant oatmeal Add ice, blend and enjoy! Calories Fat (g) Sugar (g) Protein (g) Carbs (g) 440 79.5 10.5 54 37.5

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