What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here’s what you need:

• 2 bananas, frozen
• 1/2 cup nonfat milk
• 2 scoops chocolate whey protein
• 2 Tablespoons raw almond butter
• dash of ground cinnamon
• 2 cups ice

1. Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

• 1 Tablespoon sesame oil
• 1/4 cup lemon juice
• 1/4 cup soy sauce
• 1 teaspoon ground mustard
• 1 teaspoon ground ginger
• 1/4 teaspoon garlic powder
• 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It’s ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked! Servings: 1

Here’s what you need:

• 1 sprouted grain tortilla, 6 inches
• 1 Tablespoon low fat cream cheese
• 1/4 cup tomato, chopped
• 1 cup lettuce roughly chopped
• 3oz lean turkey slices
• dash of salt and pepper

1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
3. Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best booty.
Servings: 8

Here’s what you need:

• 2 cans white beans, drained and rinsed
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1/4 cup whole wheat bread crumbs
• 1 Tablespoon Dijon mustard
• Juice of 1 lemon
• 1 teaspoon olive oil
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• dash of salt

1. Throw everything into the food processor and blend until smooth and creamy.
2. Spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

There’s nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10

Here’s what you need…

• 1 cup dried pinto beans
• 1 large yellow onion
• 1 Tablespoon olive oil
• 4 cloves garlic, minced
• 4 cups filtered water
• 2 bouillon cubes
• dash of freshly ground sea salt
• dash of freshly ground pepper
• 2 bay leaves
• 2 teaspoons dried rosemary, crushed between your fingers
• 5 large carrots, diced
• 2 bunches kale, chopped

1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
4. Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.