Taco Salad in a Jar

Looking to save time in the kitchen? Preparing meals in advance is one of the best ways to spend less time in the kitchen and more time doing, well, whatever else you want. If you are new to pre-planning meals, start with salads-in-a-jar. These salads are simple to make and can last 4-5 days in the refrigerator.
Taco Salad in a Jar!
 

The best part of a salad in a jar you can add anything you would like. Follow these steps for a delicious 17 day diet approved taco salad-in-a-jar or substitute any ingredients to create the salad of your dreams. CLICK HERE TO WATCH THE VIDEO. 

Start with a clean 32oz glass jar or a couple.
Layer 1: Salsa or any other 17 Day Diet approved dressing you prefer
Layer 2: Ground Turkey or [...]

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Key Lime Pie Protein Shake

When a craving hits, they are difficult to ignore. For the past few days, I have been craving key lime pie but instead of wandering to the grocery store late one night to devour a pie that would rightfully earn me unwanted pounds. I put my creative side to use and made a clean key lime pie. Okay it isn’t really pie; it is a protein shake but oh man it is delicious and healthy all wrapped into one.
key lime

1/2 cup nonfat plain Greek yogurt or cottage cheese
1 scoop vanilla protein powder (I love BSN Vanilla Ice Cream)
Zest from 1 key lime
1 tablespoon key lime juice (about 3 key limes)
 5-10 ice cubes
1 cup almond milk, water, or coconut milk, unsweetened
1/2 teaspoon stevia
1 teaspoon sugar-free vanilla pudding mix
1 cup spinach (to make it green)

Blend all the ingredients in a blender until smooth. Pour into [...]

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Cauliflower Breadsticks!

 
cauliflower

Cauliflower Crust Garlic Breadsticks
Ingredients:

1/4-1/2 a head of cauliflower (about 2 cups) (Beneficial)
1 teaspoon olive oil (Beneficial)
1 clove garlic, minced (Beneficial)
1 large egg (Beneficial)
4 oz low fat mozzarella cheese, grated (Beneficial)
1/2 teaspoon dried Italian herb seasoning
1 pinch each salt and pepper
Cooking spray
Optional for dipping:Marinara sauce (Neutral)

Directions:

Preheat the oven to 350F and line a loaf pan with parchment paper so that paper hangs over the sides.
Lightly spray parchment paper with cooking spray.
Rice the cauliflower. To “rice,” grate the cauliflower with a cheese grater.
Cook “rice” in the microwave until soft, about 6-7 minutes, stirring every two minutes.
While the cauliflower cooks, beat the egg, garlic, 3 ounces of the cheese, 1/4 teaspoon dried italian herb seasoning, and salt and pepper.
Add cooked cauliflower to cheese mixture and combine.
Spread “dough” into your loaf pan.
Bake 30 minutes, remove from oven, flip over and bake an additional ten minutes on the other side. The bread sticks [...]

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Oatmeal Muffins

This is the perfect recipe to accompany the 17 Day Diet (cycle two). If you are looking for a breakfast/snack for cycle one, check out our Egg Muffins. These oatmeal muffins are packed with fiber, whole grains, and protein. Eat them for a satisfying breakfast or as a pre-workout snack.

oatmeal cups

Ingredients:

1 teaspoon baking powder
1 teaspoon cinnamon
2 cups old-fashioned rolled oats
1/4 cup Agave sweetener
1 tablespoon stevia
1 1/4 cups water
1 large egg
1/2 cup egg white subsistute or 3 egg whites
1 ½ Tablespoons unrefined coconut oil, melted
2 teaspoons pure vanilla extract
Toppings: fresh berries, Maple Bananas, or apples

Instructions:

Preheat oven to 375 degrees and line a muffin tin with cupcake liners. Spray liners with coking spray to prevent any sticking.
Combine oats, cinnamon, stevia, and baking powder in a bowl and mix together.
In a separate bowl, whisk together Agave, egg, egg whites, water, coconut oil, and vanilla extract.
Mix [...]

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Black bean and Tomato Quinoa Salad

Whip up this Black Bean and Tomato Quinoa Salad for a delicious entree to satisfy your body and soul.
Black Bean

Ingredients

2 teaspoons grated lime zest
2 Tablespoons fresh lime juice
2 Tablespoons olive oil
1 cup quinoa, washed
1 can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro

Instructions

Whisk together first four ingredients with 1/2 teaspoon sea salt and 1/4 teaspoon pepper in a large bowl and set aside.
Bring 2 cups water and 1 cup quinoa to a boil in a medium pot with 1 tablespoon salt. After it reaches a boil reduce the heat to medium-low, cover, and simmer until tender, about 10-15 minutes.
Remove pot from heat and remove lid. Let stand for about 5 minutes.
Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Optional: Beef this up with a little extra [...]

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Clean Eating Lemon Bars

lemon

Delicious 70 calorie Protein-Packed Lemon Bars 
 

 

 

 

Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!

Ingredients:

1 egg
2 egg whites
8 oz fat free cream cheese
1/2 cup instant nonfat dry milk
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
1/4 cup unsweetened almond milk
3/4 cup low-fat vanilla protein powder
3/4 cup stevia
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch

Instructions:

Preheat oven to 350 degrees
whisk egg and egg whites in a small bowl
combine cream cheese and all the remaining ingredients in a Ninja Professional Blender .
When mix is smooth, add eggs and blend.
With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish.
Pour batter into pan and place in preheated oven
Bake for 30 minutes or until toothpick come out clean

Looking for more [...]

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Chocolate Protein Popsicle

Follow this super simple and yummy recipe to cool down this summer and get the protein fix you need. Its a delicious snack for only 50 calories. 
pop (9)
Making your own popsicles is an easy and healthy option to store bought products with artificial ingredients, colors and sweeteners. Check out this awesome cookbook for making many different types of popsicles at home. All you’ll need usually is some Popsicle Molds and a freezer. You might also need a Ninja Blender, it’s the best – most powerful blender you’ll ever own! The best investment. I promise. Check out the book here for tasty & healthy Popsicle RecipesRead more

Saving the Planet one Diet at a Time

“You eat. Willingly or not, you participate in the environment of food choice. The choices you makes about food are as much about the kind of world you want to live in as they are about what to have for dinner. Food choices are about your future and that of your children.”
earth
Follow these steps to create a more environmentally friendly diet. 
Eat Less Meat
Eating more plants and less meat is possibly the single best thing you can do for the environment. Livestock accounts for 20% of greenhouse gases according to the United Nations. That is more then all the cars, SUVS, trailers, planes, ocean freighters, and any other transport activity combined.
Eat Real Food (minimally  processed foods)
The less processing a food undergoes the less energy and resources are required to manufacture, package, and ship the item.
Read more on how to eat foods that are best for the planet here [...]

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Post-Workout Fuel

pro bb
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals

Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more

Greek Yogurt Cakes

With the temperature heating up and living through days that reach 104, I needed a nightly treat to cool me down. These Greek yogurt cakes are the perfect sweet, crunchy, and cool that I was looking for. Plus they are only 120 calories.
 ajjs
Ingredients:

1 cupKashi GOLEAN Crunch Cereal(low fat granola will work too)
1/2 cup almond flour
1 egg
2 tablespoons olive oil
1 cup nonfat milk
3 teaspoons sugar free vanilla pudding mix
2 cups vanilla nonfat Greek yogurt (or any flavor you like)
1/2 cup fat free Cool Whip, thawed
Caramel Sauce  or chocolate chips (optional)

Directions:

For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended. 
Line a muffin tin with 12 cupcake liners.
Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
Bake in a [...]

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