Saturday, May 20, 2017

4 Healthy Breakfast Recipes for Weight Loss
Here is four healthy breakfast recipes to promote weight loss

4 Healthy Breakfast Recipes for Weight Loss



Perfect for when you’re craving a breakfast treat!

  • 1 egg
  • 1 medium banana
  • 2 tbsp. oatmeal
  • 1⁄4 tsp. cinnamon
  • 1⁄4 tsp. salt
  1. Put all of the ingredients in a blender.
  2. Blend well.
  3. Spray nonstick skillet with cooking spray.
  4. Turn heat to medium.
  5. Pour small amounts of batter into silver-dollar-size pancakes.
  6. Cook until edges are firm and middle starts to form air bubbles.
  7. Flip.
  8. Serve with fruit and maple syrup!



Great postworkout breakfast. Sneak in some spinach for extra nutrients!

  • 1 cup lite vanilla soy milk
  • 1 medium banana (frozen is fine, too)
  • 1 cup frozen mixed berries
  • 1⁄4 cup loosely packed baby spinach
  • 1 scoop vanilla whey protein powder
  1. Combine all ingredients in a blender.
  2. Blend well.



Great fix for a sweet tooth.

  • 1 cup chocolate almond milk
  • 1 scoop chocolate whey protein powder
  • 2 tbsp. dried powdered peanut butter (can be bought at health food stores) or 1 tbsp. all-natural creamy peanut butter
  • 1 cup crushed ice
  1. Combine all ingredients in a blender.
  2. Blend well.



  • 4 egg whites
  • 1⁄4 cup chopped cherry tomatoes
  • 1⁄4 cup chopped Portobello mushroom
  • 2 basil leaves, chopped
  • 1 tbsp. olive oil, plus 1⁄2 tsp. for drizzling
  • 1⁄2 tsp. salt
  • 1⁄2 tsp. garlic powder
  1. Heat olive oil over medium heat.
  2. Add tomatoes, mushroom, basil leaves, salt, and garlic powder.
  3. Cook until mushrooms are soft, about three minutes.
  4. Drain any liquid from the vegetables.
  5. Spray a separate pan with nonstick cooking spray.
  6. Turn heat to medium.
  7. Add egg whites.
  8. When egg whites just start to become solid, add sautéed vegetables.
  9. Stir until egg whites are solid.
  10. Remove from pan, drizzle with 1/2 tsp. olive oil.

RELATED: What To Eat To Lose 20 Pounds In 2 Weeks

Wednesday, May 17, 2017

Low Carb Diets - Carb Concepts
Atkins and South Beach took low-carb diets from disparaged to celebrated, but some confusion remains. We clear the air.

Low Carb Diets - Carb Concepts

Low-carb diets have had their moment in the spotlight. Is their 15 minutes of fame up? That would be a shame. After all, tons of scientific studies and real-world evidence have shown us that controlling carbs is one of the best ways to manage your weight, keep your heart healthy and increase muscle mass. Many nutritionists, though, don’t agree. In the 1970s, the American Medical Association decried low-carb diets (which actually have been popular on and off since the 19th century) as dangerous, and demonized dietary fat as the cause of soaring obesity and heart-disease rates.

In a way, we understand their reasoning. Most of the misconceptions about carbs are based on some type of fact, albeit misinterpreted, misappropriated or just plain mangled. For instance, fat is more than twice as calorie-dense as protein or carbohydrates, containing 9 calories per gram compared to 4 for carbs and protein. Nutritionists used to see it as a simple numbers game, but that was before we understood just how healthy fats can be, how desperately the body needs them, and about the potentially damaging interplay between carbs and insulin within the body. Given all the misconceptions that arise in the mainstream media and our affinity for disseminating the truth about diet and nutrition, we figured we’d do some low-carb myth-busting. Read on to iron out any remaining confusion about following a low-carb lifestyle.

1) Myth: Going low-carb means you can never eat carbs ever. This is categorically false. A low-carb diet allows plenty of room for carbs, and M&F HERS encourages you to eat them. We recommend you consume about 1 gram of carbs per pound of bodyweight per day on workout days, dropping to 0.5 gram per pound of bodyweight on rest days. This means that a 140-pound woman can eat 140 grams of carbs on workout days. (To get an idea of just how much food that translates to, see the chart at right.)

The types of carbohydrates you eat and when you eat them are equally important. The majority of the carbs you consume should be slow-digesting, a category that includes foods such as brown rice, legumes, oatmeal, vegetables, whole-wheat bread and, to a certain degree, fruits. The only time we veer from this advice is in the postworkout window. The goal then is to provoke a massive wave of the anabolic hormone insulin to fuel muscle growth and recovery, and to do that you should eat fast-digesting carbs such as jelly, sports drinks, and white bread, potatoes and rice.

Here, then, is an example of what the carb portion of a typical workout day looks like on a low-carb diet:

example of what the carb portion of a typical workout day looks like on a low-carb diet

1 Since a 140-pound woman is technically allotted 140 grams of carbs, the remaining 15 grams come from other foods such as peanut butter and cottage cheese.

2) Myth: By not eating carbs, you’ll be hungry all the time. That’s also false. It? s true that carbs are the easiest source of energy and eating them increases serotonin levels, a reward system built by evolution to encourage consumption of foods that provide fast, ample energy. But once you adapt to a low-carb diet, your body won’t miss them.

Eating carbs may make you feel good, but they won’t keep you full for long. Fast-digesting carbs exit the stomach and are absorbed by the intestines quickly; the resulting insulin spike sends glucose to muscle cells, the liver or fat stores, then your body wants more. Protein and fat take longer to process, keeping your digestive system busy and you satiated longer.

Protein intake has been shown to reduce hunger by another method as well. A study conducted at University College London had subjects eat three meals: one high in protein, one high in carbs and one high in fat. Scientists found that subjects who consumed the high-protein meal were three times as satiated as after the high-carb meal and twice as satiated as after the high-fat meal. The cause? Peptide YY, a compound produced in the gut after protein consumption that tells the brain you’re full. Subjects eating the protein meal had significantly higher levels of peptide YY in their bloodstreams than the others. When low-carb dieters get a greater percentage of calories from protein, they actually experience less hunger than those eating a “normal” higher-carb diet.

RELATED: How to Make a High Protein Breakfast

3) Myth: You don’t have any energy on a low-carb diet.This myth persists because it contains a minuscule nugget of truth. Glucose is the easiest thing for the body to use as fuel, and all carbs are eventually broken down into glucose. So when you eat ample carbs, your body doesn’t have to work very hard to find fuel from other sources, namely fat. Remove or reduce the amount of glucose you provide your body and it’ll have to step up fat-burning, which means it must call on special enzymes that break down fat.

The problem is your body is an extremely efficient machine, and it’ll slow the production of hormones, enzymes or other compounds that it doesn’t currently require in large quantities. When you switch to a low-carb diet, your body may not have an adequate amount of fat-burning enzymes available to break down enough fat to supply all the energy it requires. The result? Sluggishness and lassitude at least until your body increases its production of fat-burning enzymes.

Ample evidence indicates that this low-energy state is temporary, however, lasting only until the body adapts. A review of research published in 2004 in the journal Nutrition & Metabolism states that not only have hunting cultures such as the Inuit survived for thousands of years on low-carb diets out of necessity but “submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet” as well. This is supported by a study conducted by researchers at California State University, Fullerton, who examined the effects of a carb-restricted diet on 15-rep strength in a variety of exercises. They found that a low-carb diet had no effect on the amount of weight subjects could lift.

4) Myth: Get ready to gorge yourself on bacon and cheese. This was Atkins’ selling point, but it’s just not going to work over the long haul. While low-carb diets do allow for an increase in the number of calories you obtain from fats, your health and physique will be better off if those fats are healthy. You can occasionally indulge in bacon or full-fat cheese, but for the most part aim to eat healthy fat from sources such as avocados, grass-fed beef, olives or olive oil, peanut butter, tuna and wild salmon.

5) Myth: All those fatty foods you’re eating now will lead to heart disease.

We’ve all had the message that fatty foods increase our risk of cardiovascular disease drubbed into us, but research shows saturated fats don’t have as much of an effect on health when eaten in place of carbs.

low carb breakfast

A review of research published in the journal Nutrition & Metabolism in 2005 revealed that limiting carbs and replacing them with any type of fat — even the so-called “bad” saturated variety — resulted in both lower triglyceride levels and an

increase in “good” HDL cholesterol. In fact, saturated fat elevated HDL cholesterol more than unsaturated fat did. The review also found that the major type of sat fat in beef, chicken and pork doesn’t raise “bad” LDL cholesterol levels.

RELATED: Tips For Making Chicken and Bacon Salad

In case you’re still worried about eating red meat, other data support its safety. Researchers at the University of Western Australia School of Medicine (Perth) increased subjects’ red-meat consumption for eight weeks and compared their markers of oxidative stress and inflammation, two signals of heart disease, to those who maintained their normal diets. No difference was seen in the markers but subjects who ate more red meat had lower levels of C-reactive protein, a powerful inflammatory factor that’s closely linked to heart disease. It appears, then, that replacing at least some carb calories with fat can make you healthier.

6) Myth: Following a low-carbohydrate diet will cause you to lose muscle. This myth has traceable roots as well, though they’ve been twisted by misconception. When you first begin a low-carb diet, you’ll lose a little of the water stored in muscle tissue, making your muscles look slightly less full. This is because fewer dietary carbs are circulating and the fat-burning pathway isn’t yet fully operational, so your body will use the glycogen stored in muscles as fuel. Glycogen normally pulls water into muscle cells, so with reduced glycogen levels, you also get reduced water levels. As your system adapts, however, it’ll restore glycogen levels and your muscle volume will return to its previous state. At no time will you lose actual muscle tissue; in fact, following a low-carb diet will help boost muscle growth while you get lean, primarily because

you’re taking in more protein, which spurs protein synthesis and burns more fat for fuel.

A study published in a 2002 issue of the journalMetabolism showed the power of a low-carb diet and its effects on body composition. Scientists at the University of Connecticut (Storrs) had 12 men switch to a very low-carb diet. At the end of six weeks, subjects had experienced significant decreases in bodyfat and an increase in lean body mass, despite the fact they hadn’t trained. You read that right: Eating a low-carb diet can actually increase muscle mass even if weightlifting isn’t involved.

7) Myth: Low-carb diets are a short-term solution. Here’s the bottom line: If you follow our dietary advice, you’re most likely already on a relatively lower-carb diet. It’s very difficult to eat clean and improve your physique while still consuming massive amounts of chips and cookies. Those of you who eat clean and love to train already know this way of eating isn’t a quick fix, it’s a lifestyle. Once you commit to it, you’ll experience all the benefits we’ve discussed: healthier arteries, increased strength and muscle mass, and a leaner physique. And that’s no myth.

Low Carb Lunch

Low-Carb, Corrected Diet


Sunday, May 14, 2017

4 Recipes For a Refreshing Twist on Your Protein Shakes
Try these four recipes for a refreshing twist on your protein shakes.

4 Recipes For a Refreshing Twist on Your Protein Shakes



Berry Alert Protein Shake Recipe


WHEN: Morning
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat

½ cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
½ cup fat-free vanilla yogurt
½-1 cup water

TIP: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of
whole grain and fiber, and a great slow-burning carb.

Fat-Free Yogurt
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in
other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially
around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important
amino acid that helps you lose fat.

The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized
nger without interfering with fat-burning.

Whey Isolate
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It
breaks down fast and releases amino acids into the bloodstream. That’s why we always recommend it
when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows
that whey reduces hunger so you eat less throughout the day, making fat loss easier.

Mixed BerriesRed berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin
K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great
for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and


Pina Colada Punch Protein Shake

WHEN: Preworkout
NUTRITION FACTS: 260 calories, 28 g protein, 32 g carbs, 4 g fat

1 small banana
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice

Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important
because it can prevent bloating and indigestion before and during your workout, and assists in protein
utilization. Meanwhile, the potassium will help stave off muscle cramps.

Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant
and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also
easy to digest, and full of potassium and vitamin C, which are vital for proper muscle function. Plus,
potassium can boost your metabolism.

Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to
train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO
widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research
even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around
workouts to boost size and strength gains since testosterone isn’t in abundant supply.

Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is
the fastest way to get a heap of protein to your muscle fibers, and drinking it preworkout ensures it’s there
when your muscles need it for energy and to prevent breakdown.

Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in
magnesium, manganese, selenium, and vitamins D and E. Almond milk is also low in fat and lactose-free,
making it a great alternative to cow’s milk.


Chocolate Apple Crunch Protein Shake Recipe

WHEN: Morning or Preworkout
NUTRITION FACTS: 380 calories, 35 g protein, 55 g carbs, 3 g fat

½ cup chopped frozen apple
½ cup low-fat granola
1 scoop chocolate whey protein isolate
1 cup water Ice

TIP: Preworkout, consider replacing half the whey with soy protein isolate.

Whey Isolate
Topping off your morning shake with I whey protein isolate is the quickest way I to replenish muscle
protein and fend off catabolism. Used preworkout, it provides amino acids to build muscle.

Aside from being a good slow-digesting carb, apples are full of antioxidants. They also contain
polyphenols, which have been found to increase endurance and strength and even promote fat loss,
especially around the midsection.

For all its popularity, granola may be one of the most controversial breakfast foods. The cereal is made
from rolled oats and nuts, and is coated with honey. Rolled oats provide fiber, which enhances digestion,
and honey provides carbs to restock glycogen levels. So the sugar gives you an instant lift and the complex
carbs provide sustained energy.


Avocado Avalanche Smoothie Recipe

WHEN: Bedtime
NUTRITION FACTS: 273 calories, 26 g protein, 9 g carbs, 16 g fat

I½ ripe avocados
1 scoop vanilla casein protein powder
1 packet Splenda (optional) Ice

Casein Protein
Casein is an excellent source of high-quality protein. Because it digests slower than whey, studies show it
minimizes the body’s tendency to ravage your muscles for fuel while you sleep.

The fat in avocados is primarily the healthy monounsaturated variety, which is less likely to be stored as
bodyfat. Avocados also contain mannoheptulose, a sugar that actually blunts insulin release (to keep fat
storage at bay and fat-burning turned up) and enhances calcium absorption.

RELATED: Healthy Smoothies for Weight Loss

Thursday, April 20, 2017

Cucumber Salad Recipes
Cucumbers are a good source of vitamins' C, A and K. They are loaded with potassium and low in cholesterol, sodium and saturated fat. That's all the information you are going to get from me on that subject. These are my own home recipes and I wouldn't know where to start counting their calories.

Cucumber Salad Recipes

This salad makes a great addition to your table at a family cookout, a Sunday dinner or an everyday meal.

Greek Salad

Greek Salad

1 or 2 fresh-picked cucumbers
1 head of iceberg lettuce, torn into bite sized pieces
3 medium sized fresh tomatoes, sliced
1 small red onion
1 green pepper, diced
1 red pepper, diced
1 pound Feta cheese
½ cup pitted Greek olives
½ cup pitted black olives

Italian herbal style dressing

Combine the first 6 ingredients in a large bowl and mix well. Crumble the Feta cheese evenly over the top of the salad and then add the olives on top of that. To keep the salad from wilting, don't add the dressing until you are ready to serve.

Makes 4 large or 8 small servings.

Simple Cucumber Salad

Simple Cucumber Salad

2 or 3 Fresh picked cucumbers, sliced
1/3 cup of red wine vinegar
1/4 cup granulated sugar

Combine the vinegar and sugar in a medium sized bowl and mix until sugar is dissolved. Toss in the cucumbers and voila! This recipe can also be used with fresh tomatoes or for a real taste treat, use both together.

RELATED: Tips For Making Chicken and Bacon Salad

Enjoy this cucumber salad as a side dish at brunch, lunch or dinner!

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Thursday, March 23, 2017

Top 5 Fruits to Eat to Lose Weight Quickly
Effective and long-lasting weight loss strategies include dieting and exercising. Other methods, such as the use of chemical pills and medications, are equally effective but come with numerous side effects. Losing weight through dieting is essentially the most preferred. Dieting is easy as it simply involves changing your food routine and consuming more fruits are leafy greens.

Top 5 Fruits to Eat to Lose Weight Quickly

Fruits supply the body lots of mineral nutrients and vitamins, being low in calorie content. The listed are top fruits to eat to lose fat.



Grapefruit is characteristically known for its low calorie content and wealth of minerals and nutrients. For this reason, grapefruit is a top fruit to eat to lose fat. Add it to your daily diet and your body will not lack the essential nutrients.

RELATED: Egg Grapefruit Diet - Lose Up To 10 Pounds In One Week



Apple is known to promote digestion and good health. It is considered among the most effective fruit for weight loss. One apple is enough for a day. Apples are known to boost the immunity of the body. Strong body immunity means quick recovery from diseases and a high threshold for the prevention of diseases.



Watermelon can be prepared in fruit salad or eaten alone. This fruit contains antioxidants, which are essential for body regulatory purposes. The fruit is equally low on calorie content, and is thereby recommended as a top fruit to eat to lose fat. You may take it before or after meals, or as a midday snack.



Kiwi will naturally help you lose fat. This fruit is rich in vitamin C and has high fiber content. The health benefits of kiwi are numerous, and it is an essential fruit to be taken in the prevention of numerous diseases. Regular consumption of kiwi will greatly aid in losing weight and maintaining body balance.

Fresh strawberries

 Fresh strawberries

Remember to include strawberries in the list of you groceries because it features prominently as a healthy food and a top fruit to eat to lose fat. Strawberries and delicious and tasty, you will not want to miss them on your next visit to the grocery shop. They can be taken alone or mixed with other fruits to make salad. Apart from these fruits, consume lots of green leafy vegetables. Avoid foods that are rich in calorie content, and drink enough water. An average of eight glasses of water is enough for the day. Moreover, engaging yourself in physical activities and exercises will accelerate your attempts of shedding of unwanted pounds of body weight.

RELATED: Healthy Smoothies for Weight Loss

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Tuesday, March 21, 2017

Healthy Smoothies for Weight Loss
There are hundreds if not millions of people around the globe dealing with excessive body weight, and many them are trying out various means and solutions to get rid of the excess weight. Many ways have been devised, and some suggested all in a bid to help in losing excess body weight. Some of the suggested means are not so healthy or efficient and may end up causing more harm to an individual health or body.

Healthy Smoothies for Weight Loss

A good diet and some exercise may only go so far in dealing with weight loss, but a few more food supplements help. One such example is what is known as weight loss smoothies. These are nothing new when it comes to losing weight as they have been around for some time. The best thing about the smoothies is that they are rich in nutrients, low in fat, and they have high fibre content.

However, there is a certain way to come up with the perfect weight loss smoothie that will go a long way to help you get rid of the excess body weight. Below are a few tips on how to come up with the best smoothie to lose weight.

• Use plant milk or water

The main reason for using plant milk or water is because they contain very low calories and fats making them perfect for healthy weight loss smoothies.

• Sweeten healthy smoothie for losing weight with fruit

Most green smoothies tend to have a bitter taste and may not have a good taste to it. Hence, it is advisable to sweeten it with fruits as opposed to processed sugars.

• Make use of high-quality plant-based protein powders

The protein powders will boost the protein content of the smoothie it will also make you satisfied and full once you have taken the smoothie.

• Make the healthy smoothie a meal to lose weight

Everyday meals we consume are rich in calories and heavily contribute towards weight gain. The more meals you take per day increases your weight gain percentage hence it is a good idea to supplement a meal or two with a weight loss smoothie. The smoothie contains very low calories and works towards weight loss and fat burning.

The above are just some tips regarding smoothie recipe to lose weight and helping you achieve your weight loss goals without stressing or causing further harm to your body or health.

Apart from those smoothies mentioned above I also love peanut butter and jelly protein smoothies.

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss

I have developed all kinds of meal or recipes that can be easily used to reduce your weight. I have a very simple blog you can learn from my friends who have really benefited from my coaching

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Sunday, March 05, 2017

The Best Time Of The Day For A Green Smoothie
Juicing and blending - the terms are often used interchangeably, but there is striking difference between the two. The difference is in the manner in which each is made. When fruits and vegetables are juiced, the liquid is extracted and the indigestible fiber is discarded, however when fruits and vegetables are blended to make a smoothie, they are served with the fibrous material.

This basic difference is the reason why juices can be had at any time during the day but smoothies cannot. Green smoothies with all their fibrous material are harder to digest. Hence, nutritionists and health experts advise against having one later in the day. The best time is also determined on the basis of how you have it - as a substitute for a meal or combined with a whole meal.

Morning - The Best Time

A green smoothie for breakfast is seen as the best option. There are several reasons for it. First, an empty stomach ensures better absorption of nutrients and minerals packed in the veggie-fruity blend. Second, as they take longer time to digest, they keep you felling full for a longer period of time and prevent binge eating. Green smoothies are not high in calories but are a dense energy source. Thus, it is a great way to break the morning fast and keeps energy levels from dipping.

A Good Substitute for Lunch

A green smoothie is a healthy replacement for a lunch meal, particularly when you are at work. Lunch breaks tend to be very short and there's no time to eat a proper meal in peace. People either opt for frozen packaged foods gorge on fast food available at the cafeteria. This is where you can have a green smoothie. You can finish it soon. Not only this, it is convenient to carry to work. Besides, small-size portable blenders allow one to make a fresh blend of fruits and vegetables in a minute. Make sure you have a glass big enough - 32 oz or a litre as it is necessary to provide your body with an adequate amount of calories.

After a Workout

A workout - a hard, laborious one - literally whets your appetite. As the body is depleted of energy, it craves for food. Many drink protein shakes and artificially sweetened juices after an exercise session. Instead, you can prepare and have a green smoothie after a workout session. As the heart rate is already elevated, the body will break down foods faster to convert food into energy for the body.

When you start drinking green smoothies, don't go overboard with them. If you have a smoothie for breakfast, do not have one for lunch and dinner too because it has been touted as a healthy alternative. The body requires all the food groups in a balanced amount and going on all-smoothie diet is as good as a crash or fad diet that starves the body. As far as dinner time is concerned, though we wouldn't recommend it, you can have a tall glass of green smoothie instead of your meal.

For more information on recipes and cooking tips visit These cooking tips for pressure cookers will help in your daily cooking in the kitchen.

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Monday, February 27, 2017

Tips For Making Chicken and Bacon Salad
Chicken salad recipes are incredibly popular and there are literally hundreds of them but, surprisingly enough, not everybody has tried combining the soft and delicate flavor of chicken with the mouthwatering meatiness and saltiness of bacon. These two ingredients go together amazingly and if you never thought of using poultry and meat together in the same recipe, you are going to love chicken and bacon salad.

Tips For Making Chicken and Bacon Salad

There are different ways to make this delicious dish, of course, but one of the nicest ways is to serve the chicken and bacon topping warm and the salad leaves and other salad ingredients chilled. This way, you get contrasting temperatures as well as contrasting flavors and textures.

For a very basic chicken and bacon salad, you could fry some bacon and chicken chunks, and then arrange it on a bed of salad leaves. Optional ingredients include chopped apple, raisings, croutons, cucumber, tomato, olives, and capers. Pretty much any kind of salad dressing is good with a bacon and chicken salad recipe, including garlic mayonnaise, Caesar dressing, vinaigrette, or sweet chili sauce.

If you want to make grilled chicken recipes like chicken salad for a buffet, you can serve the salad on one big platter. For a dinner party, you can give everyone a small plateful of the salad as their appetizer. You can use leftover cooked chicken if you have some, else cook new boneless chicken pieces.

Recipe for Warm Chicken Salad with Bacon and Avocado

This is a very special recipe for chicken and bacon salad and the warm mixture is served on a bed of chicory, avocados, watercress and green onions. The dressing is made with sweet chili sauce and lime juice.

This is such a delicious recipe and if you are a fan of chicken salad recipes, you will love the flavor of this one. It is impressive enough to serve at a formal dinner.

You will need:
  • 2 boneless, skinless chicken breast fillets
  • 2 tablespoons lime juice
  • 2 thickly sliced heads chicory
  • 2 peeled, stoned avocados, cut into wedges
  • 4 green onions, trimmed and sliced on the diagonal
  • 5 strips bacon
  • 6 oz French fries for the oven
  • 1 1/2 oz watercress
  • Salt and pepper, to taste
  • 1 tablespoon water
  • 2 1/2 tablespoons sweet chili sauce

How to make it:

Heat the oven to 425 degrees F. Brush half a tablespoon of the chili sauce over both sides of the chicken, season it with salt and pepper and place it on a big baking sheet. Mix the rest of the chili sauce with the lime juice and water to make a dressing.

Dice the fries and scatter them around the chicken on the baking sheet. Add the bacon. Bake for fifteen minutes or until the chicken is cooked and the bacon and potatoes are crispy.

Toss the chicory, green onions, watercress, and avocado in half the dressing and arrange this mixture on a platter. Slice the chicken and scatter it over the salad with the potato and bacon. Spoon over the rest of the dressing and serve warm.

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Tuesday, February 21, 2017

10 Fit Foods Under 100 Calories
What are fit foods? Fit foods are items that are truly healthy for you without any added sugar, refined sugars, artificial ingredients or trans fats. They are foods you can eat and not only feel great about eating them but know that these foods are doing something healthy for your body. They are foods that are relatively easy to obtain without having to make special orders or search endlessly for a rare item. This list of 10 fit foods provides a great resource for snacks and tiny meals to grab when you are in a pinch. Making choices that fit into your calorie goal is so important but it's also important to make sure that your choices are will help you nutritionally.

10 Fit Foods Under 100 Calories

1. Apple - A medium apple contains about 95 calories. Wash and bite into a big juicy apple for a quick snack that you can take with you.

2. Orange - One large orange has approximately 90 calories. Get your vitamin C and a refreshing snack when you break into an orange. Citrus fruits are perfect for traveling with because they come in their own container. All you need to do is peel and enjoy!

3. Small Banana - A banana that is approximately 6 inches long is considered small. Enjoy this 90 calorie snack in your car, on the way to work or at your desk. Bananas provide a great source of potassium.

4. Mini Luna Bar - Luna Bars are one of the perfect pre-packaged bars. They range from 80 - 90 calories and are made from about 70% organic ingredients.

5. 100 Calorie Pack of Almonds - Portioned out for you, 100 calorie packs of almonds provide the perfect amount of this crunchy snack. A great source of monounsaturated fat, almonds are packed with fiber, magnesium, calcium and vitamin E.

6. Peach - When they're in season, these little gems are juicy and delicious. One large peach only has roughly 65 calories. Peaches are virtually sodium free, cholesterol free and are a good source of fiber.

7. Organic Peanut Butter (Crunchy, Unsalted) - Nutrition will vary slightly based on the brand but organic peanut butter is a wonderful way to get in some vitamin B3 and heart healthy monounsaturated fat. 1 Tablespoon = 90 calories.

8. 100 Calorie Popcorn (low butter) - At 100 calories a bag, this fit food is already portioned out for you and can be popped anywhere that has a microwave. Easy to travel with, easy to eat and packed with fiber, popcorn can be a tasty snack.

9. Mini Cliff Bars - These things aren't heavy on the protein but if you need a sweet fix, they may offer the perfect alternative. These mini bars pack 90 - 100 calories and come in flavors like chocolate chip, peanut butter and blueberry crisp. Made with organic ingredients plus protein, fiber, 23 vitamins and minerals, these little bars are great source of energy.

RELATED: 5 Best High-Protein Snacks For Weight Loss

10. Blueberries - Yum, fresh berries are sweet and juicy. Grab yourself about 1 cup of blueberries to equal approximately 85 calories. Blueberries have fiber and are an excellent source of vitamins, minerals and anti-oxidants. Munch away!

You're on your way to healthy snacking with this list of fit foods under 100 calories. Healthy eating can be boring at times and sometimes it's nice to have a reference to easy healthy foods so you can mix it up and keep your nutrition interesting. Make a list of your favorites and keep it on hand so you always have something to reference. Remember, being prepared is half the battle to successful health and weight loss.

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Sunday, February 12, 2017

Can Food Remove Your Belly Fat?
"What should I eat to slim down and remove my belly fat?" This question is perhaps most frequently asked by people who decide to get rid of extra pounds and go on a diet or weight loss program. Obviously, eating and losing inches around the waist is a very appealing idea, and everyone would like to know what those magic fat-burning foods are.

Can Food Remove Your Belly Fat

There are actually two points of view when it comes to losing abdominal fat through a diet. One is - there are no foods that can be considered fat burning; certain foods can only help you lower your daily calorie intake, providing a good nutrient value at the same time. Combined with good exercise regimen, eating low calorie healthy foods can help burn belly fat more effectively. The other theory singles out certain types of food, which boost our metabolism and therefore are helpful in faster belly fat burning. Fat-burning antioxidant content in some foods also makes them the staples of any slimming diet.

However, both theories point at the importance of regular workouts targeting abdominal fat as well as overall body fat. In other words, eating "good" foods and avoiding "bad" is not a very effective solution for weight loss. Excess belly fat may appear due to a variety of reasons: genetics, inactive lifestyle and unhealthy eating habits, hormonal disorder, etc. For best results, eating low calorie food alone is definitely not enough no matter what modern diets claim. In effective weight loss program healthy dieting is only one constituent among a variety of possible solutions, including specially designed workouts, colon hydrotherapy, slimming massage, and so on.

The foods that do contribute to faster belly fat loss include those low in fat and unhealthy carbs, lower in calorie density and higher in nutrients, unprocessed and 100% natural. Oatmeal is definitely one of the leading food contributors to weight loss. Ideally, it should be eaten plain, with no salt and sugar added, but many people just can't tolerate it as it is. You can enhance the taste by adding fresh or dried fruit or berries; honey makes a healthier alternative to sugar, in case you must sweeten your bowl of oatmeal.

RELATED: 10 Best Foods to Get Rid of Belly Fat

Low-fat dairy products have also shown positive effects in weight loss programs. They are especially good for women, who generally require a higher dairy intake than men. Some studies show that calcium, contained in milk and milk products, is helpful in burning fat faster.

Whole grains, being healthy carbohydrates which our bodies can't do without, can be added to the list of fat-battling assistants. And of course, fruits and vegetables! No other food comes in a more natural and unprocessed form. Carrots, apples, tomatoes, spinach, oranges and mangoes are low in calories and packed with fiber and vitamins. Garlic is great in reducing the overall unhealthy fat level in the body.

RELATED: The Truth About Carbs and Fat Loss: Don't Be Fooled

In your determination to attack belly fat, don't forget that there are certain healthy fats, which are essential to our bodies. Olive oil is one of them. Omega 3 fatty acids found in many kinds of fish are another example. Eaten regularly and as plain as possible, both will support you on your way to flatter abs and complete your effective fat-burning diet.

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Friday, February 10, 2017

What You Should Eat After Your Workout - Post Workout Nutrition
You just finished a super tough workout at the gym and your starving! Its time to head home and grab something to eat, but what's the best thing to eat post workout? Your post-workout nutrition and meal is one of the most important meals of the day, what you eat here can either make or break your fitness goals.

Post Workout Nutrition

The two important things to keep in mind when you are planning to eat after a workout: 1) When you eat and 2) WHAT you eat. These two things together, if done the right way, will help you build muscle and lose fat.

1) When Should I Eat After my Workout?

The first meal after a workout should be eaten at least 30 to 60 minutes after your workout. If you wait any longer to have your post workout meal, your body will start to store the food as fat instead of going immediately into the muscle.

The timing of this meal determines how effectively the nutrients will be absorbed directly into the muscle. The less time you wait the faster the nutrients are absorb and the glycogen in your body is restored.

The longer you wait to eat after a workout, you begin to starve your muscles and the effects of your workout become less.

2) What should I Eat After my Workout?

Each meal after a workout needs to consist of both protein and carbohydrates. Your fitness goals are, will determine the proportion of each of these components. For example, if you want to lose weight, you will need to have more protein than carbohydrates, to make sure that you are building muscle and losing fat.

The one thing you want to stay away from is fat. Healthy fats are a great source of nutrition, however, when it comes to post workout nutrition, fats do not help you. Instead, fats slow down the digestion process, which in turns, slows down the absorption of nutrients into the muscles.

grilled chicken breast with brown rice

Some great examples of post workout meals include: a whey protein shake with some fruit - either mixed quickly in a shaker cup or mixed in a blender, grilled chicken breast with some brown rice, or egg whites with oatmeal.

Remember, that what you eat after your workout is one of the most important factors in helping you reach your fitness goals and get the flat abs you've always wanted.

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Wednesday, January 11, 2017

10 Tips to Healthy Eating
1 - Eat Breakfast

Probably the most important meal of the day. When you sleep your in a catabolic state where you've been fasting for around 8 hours. Eating breakfast will stop this muscle breakdown. Calories are also burnt when you eat breakfast and that in turn well help you burn fat!

Best Tips to Healthy Eating

Breakfast can also be very tasty and not to mention it also has a great effect on late-morning mood, satiety and cognitive performance! Having a healthy breakfast is vital to living healthy.

2 - Eat Post Workout

Pretty much as important as eating breakfast. When you workout you burn energy, if you don't replenish this energy storage muscle tissue will be broken down into a usable energy source. So when you don't eat is results in muscle loss and when you lose muscle your metabolism slows down and when that slows down weight loss is even more difficult. Don't have post workout shakes to drink? Try some of the smoothie recipes.

3 - Eat Pre-Workout

Not only will it fuel your muscles, it'll help settle your stomach and avoid hunger through your workout. It'll also help prevent symptoms of nausea, dizziness and headache because it'll keep your blood sugar up. Honey is great for pre-workout because it goes into your bloodstream almost immediately. Learn more fun food facts!

4 - Eat Constantly

Wait that doesn't right. But its true! If you don't eat about every 3 hours your cravings will get the best of you in the long run.

Eating every few hours will help boost your metabolism, prevent cravings and provide you with the calories you need for energy. Of course if you don't eat healthy food none of this will matter.

5 - Eat Plenty of Protein

Protein is the essential muscle building agent and it also helps in muscle recovery... not to mention it boosts your metabolism.

When you don't receive the required amount of protein, your body will start breaking your muscles down. This occurs because the body does not have many places to store it like it can with fat. If you eat the right foods everyday and the right amount of protein and you will see muscle gain rather than muscle loss. Enough said!

RELATED: How to Make a High Protein Breakfast

6 - Eat Fruits/Vegetables with Every Meal

Without any vitamins and minerals from vegetables and fruits your body wont run properly.

Without the proper nutritional value of fruits and vegetables you won't have enough energy throughout the day to accomplish what you want. They help lower blood pressure, reduce risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and they have a mellowing effect on blood sugar that can help keep appetite in check. Green vegetables have zero calories, which will help in burning fat as well! Fruits and vegetables are also very important because they are foods that heal!

7 - Take your time!

Most people rush to eat their food when realistically they should be enjoying every savoring bite! Not only will you enjoy your food more, but you'll also let your body digest the food by not forcing it down your throat. Make it more of a scheduled thing to eat instead of a spontaneous thing, otherwise you could find yourself being over zealous with the amount of food you eat in a short sitting.

8 - Learn How To Cook

You don't have to be a culinary expert to learn how to cook easy, healthy meals. Take time to learn the right recipes for you and your lifestyle. Whether your a busy person always running around or a lazy bum who can't get off the couch, there are simple enough recipes for anyone to make if given the effort. Try new things, don't be afraid of failure, you'll learn from your mistakes and turn them into gourmet meals!

9 - Don't Eat Out

There are few reasons you shouldn't eat out. First off, chances are your going to want to spoil yourself by getting the tastiest most filling meal... that also is the most fattening and unhealthy thing you could eat, not to mention it probably will be one of the more expensive things you eat throughout the week. Like I said before, learn how to cook! It'll save you money and save your health.

If your going to eat out just be aware of what your ordering and don't over indulge just because you can.

10 - Don't Aim For Perfection

If you try to be perfect, sad to say, its not going to happen. So instead of setting yourself for disappointment try the 90/10 or 80/20 rule. Try to eat good 90% of the time and spoil yourself 10%.

If you don't indulge in junk food your going to drive yourself crazy. As a reward for eating healthy, grab a a piece of cake every once in awhile to congratulate yourself... but don't congratulate yourself too often. I promise if you learn to apply these basic nutrition tips to a solid workout plan your results will be quicker and better.

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Thursday, December 29, 2016

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans
Many weight loss professionals use the 1200 calorie diet as scaffolding for the diet plan. Reason being it is a safe, effective and provides enough adequate daily nutrition. Any fewer calories could possibly result in a deficiency in nutrients and any more may hinder weight loss progress.

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans

You can eat whatever you wish in this diet. However it is imperative that you follow the strict calorie limit and stay with in your range of what you're allowed to consume otherwise you will defeat the purpose of the diet. I say you can eat what you like but in order to increase your chance of success, please don't eat McDonald's and say your dieting. Eat wholegrain foods, brown rice, wholegrain pasta, veggies, fruits and oats. I place emphasis on whole grains by the way because they provide a sustained release of energy where as refined carbohydrate sources such as white bread will give you an energy high and low. This will leave you with the dreaded hunger pang, making you suspend your efforts so you can gorge yourself with all kinds of foods - making you go over your daily calorie limit.

Here is a list of recommended calorie counted meals you can add to your daily eating routine that supports the 1200 calorie diet. (T.C stands for total calories)

Meal one


- 1 cup fat free plain yogurt
- 1/2 tablespoon of honey
- 1/2 cup of granola
- 12 ounces of coffee

=441 T.C


1 apple

=81 T.C

1200 Calorie Die - Turkey sandwich


- Sandwich
- 2 slices whole grain bread
- 2 slices turkey
- 1/2 cup of lettuce
- 1/4 cup of almonds

=364 T.C

1200 Calorie Diet - Tilapia Fillet


- 1 tilapia fillet
- 1 tablespoon butter
- 2cups of cooked zucchini and squash

=330 T.C

Total day calories

=1216 T.C

Meal two


-1 hard boiled egg
-1 half grapefruit
-1 piece whole wheat toast

=T.C 206


- roasted chicken breast with no skin
- pita bread
- one small apple

 =total calories 177


- Hamburger
- Lettuce salad, onion, radish
- reduced fat Italian dressing

=T.C 172


- Turkey breast
- Once piece wholegrain toast
- Almonds

=T.C 153

1200 Calorie Diet - Grilled Salmon


- Grilled salmon
- Asparagus
- One boiled potato

=T.C 462

Daily calories = 1170

Meal three


-Wholegrain break 1 slice
-2 tablespoons of jam
-Orange juice

=T.C 389

1200 Calorie Diet - Roasted Beef Sandwich


-Roasted beef sandwich
-Whole grain bread (2 slices)
-Lean roast beef
-1 tablespoon of mayonnaise

=T.C 305

1200 Calorie Diet - Salmon


-Salmon 2 ounces
-Vegetable oil (1.5 tablespoon)
-Baked potato
-Green beans, seasoned with margarine
-White dinner roll
-Iced tea

=T.C 454

Daily calories = 1247

Good luck on your weight loss journey!

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Wednesday, December 28, 2016

How to Make a High Protein Breakfast
After 8 long hours of sleep your first proper meal is breakfast. This is the reason; the meal should be heavy not just in calories but should also be loaded with nutrition. It is also noticed that the food we eat in breakfast rule the rest of the day as well. Another great observation is that people who are regular with their breakfast are less likely to become obese or have any health problems what so ever.

How to Make a High Protein Breakfast

Breakfast is the most important meal of our whole day. Does this remind you of the muffins, doughnuts and a buttery meal? Well what I was really referring too was a low calorie, high energy and high protein breakfast. You must eat food that will enhance your energy and will keep you fresh and active for the rest of the day!

How to Make a High Protein Breakfast - Eggs

Eggs have high protein content and are also rich in the essential amino acids. The eggs saturated fat and cholesterol are found in the yolk of the egg and the egg whites are loaded with protein. This is the reason why egg whites are a popular and healthy choice. You make a healthy omelet with the egg white and skim milk and if you top it with tomatoes, mushrooms and spring onions you will surely enjoy a high protein breakfast.

Meat is known to be a complete source of protein but the saturated fat content in the product often cancels out its benefits. This is actually true when it comes to a power loaded breakfast. If you want the maximum benefit of the protein and less fat then remove the skin from poultry and excess fat from the meat. You can easily opt for a Canadian bacon rather than the streaky bacon and replace your normal sausages with the lean turkey sausages for a perfect high protein breakfast.

How to Make a High Protein Breakfast - Smoothies

Smoothies are really appealing especially the fresh fruit smoothies. For this you could take any of your favorite fruit like bananas, berries etc. add fresh nuts, yogurt and peanut butter and skin milk for a protein rich breakfast smoothie. Fresh fruits have complex sugars that will provide energy to your body without causing a blood sugar spike. You could also add a scoop of protein powder for extra nutrition.

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss

Cereals can be a very good choice and also a terrible choice. Now why did I say that? This is because when you buy cereals from a store, you must take a close look at the nutrition labels of the box. Select a whole grain cereal that is rich in protein and fiber. They should have at least 13 grams of protein per serving. This will be written on the box you can compare a few cereals and then make your choice. Add skim milk and fresh fruits to it and you have a high protein breakfast ready for you.

How to Make a High Protein Breakfast - Oatmeal

Oatmeal is a great source of complex carbohydrates and fibers and thus forms an ideal base for a protein loaded breakfast. The steel cut oats have a lot more fiber than the instant ones. You can cook oats in skim milk add peanut butter or protein powder, maple syrup nuts and fresh berries.

High protein breakfast is the way to go! This will help you remain fit and healthy through your life!

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Tuesday, December 20, 2016

Healthy Eating - Four Ways To Jumpstart Your Clean Eating Program
Are you looking to clean up your diet? Do you want to improve your nutritional standing but are not too sure where to start?

Healthy Eating - Four Ways To Jumpstart Your Clean Eating Program

Clean eating is all about eating foods in their natural, unprocessed state. It is about avoiding all the packaged and manufactured foods we see lining the supermarket shelves today and instead, focusing on foods that nourish your body and provide an abundance of nutrients to each and every one of our cells.

If you have been following an eating plan rich in processed foods, it can be quite challenging to at first make the transition to clean eating. The good news is it doesn't have to be. Here are four great ways to jump-start your clean eating plan...

Healthy eating - Eat One Salad Every Day

1. Eat One Salad Every Day. Adding one large salad to your meal plan every day will give your nutritional profile an instant boost. Fill this salad with dark leafy greens, fresh fruits, seeds, nuts, and a lean protein source if you want to make it a main meal.

Having a salad each day can help you take in three to four servings of fruits and vegetables, which tends to be the hardest food group for most people to take in.

Four Ways To Jumpstart Your Clean Eating Program - Roast Beef

2. Ditch The Deli Meats. It is also a wise move to consider ditching the deli meats. As tasty as the club sandwich may be, deli meats are highly processed, loaded with nitrates, and very high in sodium. Instead, try freshly shaved chicken or roast beef. You can often find these at the deli counter if you ask for them. It's far purer and will be in line with clean eating principles.

Four Ways To Jumpstart Your Clean Eating Program - Oatmeal

3. Check Your Breakfast Bowl. If you sit down to a bowl of granola for breakfast, the bad news is this is anything but clean. Give your breakfast bowl a thorough examination by checking the ingredient label on the package. When in doubt, go with oatmeal. It's one of the cleanest breakfast options you can get.

4. Cut Out All Alcohol. Finally, as much as you may dislike doing so, if you want to give your meal plan a boost, consider cutting out all the alcohol you are consuming. Alcohol is anything but clean, as it is a toxin you are putting into your body on a daily basis.

Choose water or club soda more often when out with friends and you will notice a difference.

Try these four tips, and you can jumpstart your clean eating efforts and begin feeling better about what you are putting into your body.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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Tuesday, December 06, 2016

Abs Are Made In The Kitchen, Not The Gym
Sometimes it's tough, figuring out how to get six-pack abs. Infomercials, magazines, even books all constantly tout that latest, greatest "miracle machine" that will give you a six-pack with zero effort in less than a week!

Abs Are Made In The Kitchen, Not The Gym

Get real. These products simply don't work. The machines are ineffective, or simply not effective enough. The pills are outright dangerous. Don't get caught up in these scams.

The secret to six-pack abs is the same as it has always been...

Ready for it?

Eat right.

That's it. That's the secret that has been used throughout the ages by all the best looking men. If you want six pack abs, you have to eat right.

I'm not talking about some fad diet, or Atkins plan, or anything like that. I'm talking about basic nutrition conscientious applied everyday. The simple fact of the matter is that excellent abs cannot be built through exercise alone. One million crunches won't make your abs any better, if you don't eat right. There's simply not such thing as spot reduction. If you don't have an overall body fat of less than 12%, you simply won't see your abs.

So take a few minutes and make sure that your diet is conducive to six-pack abs.

1. Avoid fast carbs except right before a workout

Fast carbs are also called bad carbs, high glycemic index carbs, or white carbs. Bread, white rice, pasta, sugar, soda pop. These foods turn into glucose (muscle fuel) extremely fast, and unless you're actively exercising within the next 30 to an hour, they're going to be stored as fat. So lay off the fast carbs, except for right before workout.

RELATED: Do You Know the Type of Fat In Your Diet

2. Eat smaller meals more frequently.

It may seem counter-intuitive to lose fat by eating more often, but it's not if you really think about it. Our bodies evolved millions of years ago when a person meals for an entire week where determined by whether or not they caught a buffalo.

If you caught the buffalo, you ate a lot and your metabolism responded by picking up and burning off the excess. If you didn't, you didn't eat much so your metabolism slowed down. These day, we don't have to hunt for our meals, but our body still behaves the same way. Feed it often, and it will ramp up the metabolism - boosting your fat loss.

3. Monitor your caloric intake

How many calories do you eat in a day? Be sure to include "hidden" calories like coffee creamer, soda pop, and powerbars.

There are 3500 calories in a pound, so for every 3500 calories you burn either through exercise or cutting a moderate amount of calories out of your diet results in a pound of fat loss. But be sure to never cut your caloric consumption below 1200 calories a day - at that point you begin burning muscle as fuel, defeating the purpose of the diet. If you cut out a simple 500 calories a day, you'll lose a pound a week.

RELATED: Calories Needed Each Day to Lose Weight

The simple secret to six-pack abs is diet. Eat well, and even if you don't exercise, you'll begin to develop your abs.

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Friday, December 02, 2016

Tasty Recipes For High Protein Diets
Many people think that when they go on a diet of any kind, they will have to give up food that tastes good. Actually, there are all kinds of delicious foods that can be enjoyed by dieters. This is also true for people who are on high protein diets.

Tasty Recipes For High Protein Diets

Like many diets, high protein diets allow you to eat a number of times throughout the day, with three meals and three or more snacks. Here you will find some delicious high protein recipes to get you through the entire day, from breakfast right through to your bedtime snack.

Prepare Meals With Protein Supplements

If you are looking for ways to add more protein to your diet, there are plenty of protein supplements on the market today. Many powdered supplements are available unflavored and can be incorporated into a number of your favorite recipes.


Breakfast is the most important meal of the day. It gives you energy to start your day off right, and when you feel fuller, you get more accomplished. Unfortunately, many people don't have time in the mornings and tend to skip breakfast frequently. Here is a recipe for a high protein meal replacement shake that you can take on the road with you, and it only takes a couple of minutes to make.

High Protein Banana/Strawberry/Pineapple Breakfast Shake

High Protein Banana Shake

- 1 Banana, sliced

- 1/2 C Frozen Strawberries

- 1/2 C Fresh or Canned Pineapple

- 1 C Skimmed Milk

- 2 Scoops Fruit Flavored Protein Powder

- Ice

Mix ingredients in blender and pour into a take-along cup with a built-in straw.

Mid-Morning Snack

Usually about half-way between breakfast and lunch, people start to feel a bit hungry and need a little bit of a pick-me-up. For a tasty and protein-rich mid-morning snack, enjoy a handful of unsalted almonds, peanuts or cashews with some water, diet soda or herbal/green tea, sweetened with a teaspoon of honey. Or try this deliciously sour, protein-rich slushie:

Protein Powered Super-Sour Slushie

Protein Powered Super-Sour Slushie

- 1/2 C Frozen Strawberries

- 1/2 C Frozen Raspberries

- 1 C Sugar-Free Lemonade

- 2 Scoops of Fruit or Berry Flavored Protein Powder, or for a really sour slushie, add one Raspberry Protein Shot (or whatever your favorite flavor is...try different shots for amazing flavor combinations)

- 1 C Ice

Mix ingredients in a blender or personal smoothie maker, and enjoy this protein-rich slushie. Kids will love this too, especially if you add some lemon juice to make it even more sour! If you are serving this to kids, cut back on the protein by half (or more, if you are using protein shots).

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss


Now that you have an hour to sit down and enjoy a warm meal that will get you ready to tackle the afternoon, you need to find one that is quick, tasty and loaded with protein and other essential vitamins and nutrients. Here is a recipe for a delicious lunch that is terrific for those cold winter days, and it only takes a few minutes to make. (You can even bring the ingredients to work and put them in the fridge until you're ready to heat them up at lunch.)

Protein-Packed Poultry Soup

Protein-Packed Poultry Soup

This is a tasty soup you can make ahead and put in a thermos to take to work with you.

- 1 Can Low-Sodium Chicken Broth

- 1/2 C Cubed Chicken, cooked

- 1/2 C Egg or Rice Noodles

- 1/4 C Frozen Mixed Vegetables

- 2 Scoops Unflavored Protein Powder

- Garlic Powder, Onion Powder, Salt and Pepper to taste

Combine all ingredients with seasonings, and heat until noodles are soft and vegetables are heated through.

Mid-Afternoon Snack

Just like the mid-morning, many people start to feel their stomachs rumble around mid-afternoon. Because it is so close to dinner time, it isn't a good idea to eat anything heavy, but a tasty snack rich in protein will help to get you through the rest of the afternoon.

Peanut Butter/Trail Mix Protein Bars

Peanut Butter Trail Mix Protein Bars

- 1 C Crunchy Peanut Butter

- 2/3 C Applesauce

- 2 C Packed Brown Sugar

- 3 Eggs

- 1 C Flour, minus 2 Tbsp

- ½ Tsp Salt

- 1 Tsp Vanilla

- 2 Scoops Protein Powder

- 1/2 C Chocolate Chips

- 1/2 C Unsalted Sunflower Seeds

- 1/2 C Unsalted Pumpkin Seeds

Preheat oven to 350 degrees. Mix all ingredients together well, and spread into a greased, 9X13 cake pan. Bake for 35 minutes, or until center springs back when you touch it. Cool, and cut into bars. To turn these into high protein dessert bars to enjoy after dinner, mix 1 C icing sugar and 2 Tsp. (or so) water, and ice the bars. Then, melt chocolate chips and a teaspoon or so of vegetable oil, and drizzle on top of icing. These bars are high in fat, so eat them in small servings.


After a long day at work, probably the last thing you want to do is come home and make dinner. What if there was a delicious, high-protein dinner all ready and waiting for you when you get home? Below is an awesome slow cooker recipe that will cook while you are out. Gather your ingredients before you go to bed, and throw them in the slow cooker before you head off to work.

High Protein Slow Cooker Creamy Chicken or Beef Stew

High Protein Slow Cooker Creamy Chicken

- 2 Cans Low Sodium Cream of Chicken or Beef Soup

- Enough Water to equal 2 cans of soup

- Boneless Chicken Breast or Lean Stewing Beef, Cubed

- Potatoes, cubed in water, set aside in refrigerator

- 1 C Frozen Vegetables

- Fresh Garlic and Onions

- Salt, Pepper, Other Seasonings, to taste

Combine soup, water, chicken and seasonings in slow cooker. Cook on low for seven or eight hours. When you get home from work, add potatoes (drain the water) and vegetables, and cook for another half hour or so on high. Serve with a slice of French bread, toasted with garlic butter. If you want, you can also add dumplings in the last half hour of cooking, but if you do, skip the bread.

RELATED: Healthy Soup Recipes for Weight Loss

Evening Snack

For a tasty, protein-rich bedtime snack that won't make you feel full, try this fun treat you used to enjoy when you were a kid:

- 6 Whole Grain Crackers, unsalted

- 3 Tsp Chunky Peanut Butter

- 3 Banana slices

Spread one teaspoon of peanut butter on each of three crackers. Place banana slices on top, and top with remaining crackers

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