Egg Muffins

Egg Muffins!!! These are one of my all-time favorite & EASY meal-preps.

Spray a muffin/cupcake pan w/ non-stick spray.

Fill with ANYthing you want: ham & broccoli, chicken & carrots, spinach w/ feta & tomatoes, steak & bell peppers....whatever you have in the fridge. 

(Note: add all veggies RAW - they will cook to perfection during the baking process)

Mix approx 1 egg per/muffin in a blender w/ a splash of milk. Pour directly into each cup just below the rim.
Top with shredded or sliced cheeses of your choice.

Bake at 425 degrees for approx 20 min.
Let cool before removing from pan

These can be stored in your fridge for up to 3-4 days! Simply warm in the microwave for a quick breakfast on-the-go!

Credit:
[High Protein Foods on fb]

Chicken and Veggie Fajitas

This delicious restaurant favorite is easy to make at home! Our version is healthy and packed with a rainbow of vegetables.




Total Time: 53 min.
Prep Time: 15 min.
Cooking Time: 7 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 tsp. chili powder
1 dash sea salt
½ tsp. ground cumin
½ tsp. garlic powder
2 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless, cut into ½-inch strips
½ medium green bell pepper, cut into thin strips
½ medium red bell pepper, cut into thin strips
½ medium yellow bell pepper, cut into thin strips
½ medium red onion, thinly sliced
1 yellow (or orange) carrot, sliced thin
1 Tbsp. fresh lime juice
8 (6-inch) whole wheat (or corn) tortillas, warm
½ cup fresh tomato salsa (pico de gallo)
Lime wedges (for garnish; optional)

Preparation:
1. Combine chili powder, salt, cumin, garlic powder, and <i>1 tsp.</i> oil in large re-sealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining <i>1 tsp .</i> oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutritional Information (per serving):
Calories: 326
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 73 mg
Sodium: 722 mg
Carbohydrate: 32 g
Fiber: 3 g
Sugar: 3 g
Protein: 28 g

P90X/P90X2 Portions (per serving)
1 protein
½ carb/grain
1 vegetable
½ fat

P90X3 Portions (per serving)
1 protein
2 carbohydrates
1 fat

Body Beast Portions (per serving)
2 proteins
2 starches
1 fat
1 vegetable

21 Day Fix Portions (per serving)

1½ green

½ red

1 yellow

½ blue

Lemon and Apple Pasta Salad

15-20 minutes

4 servings
240 calories per serving
Vegan, gluten-free

Ingredients
4 cups of sugar peas
1 cup gluten-free small noodles
3 red apples
15 fresh basil leaves
1 lemon
2 tbs coconut oil
Sea salt
White pepper

Directions
Boil water, cook the whole wheat (grain) pasta as directed, drain, then set aside to cool.
Steam the sugar peas 8-minutes, then set aside to cool.
Zest half of the lemon (cut out little strips of the outer layer of the peel). Press the lemon and set aside.
Slice the apples into long and thin pieces. Place in a bowl, add the 2 tbs of melted coconut oil, juice from the lemon, the zests, salt and pepper.Toss together with the basil leaves, sugar peas, and pasta. Enjoy.

Heather's Roasted Cauliflower Mash

This twist on mashed potatoes is made with a non-starchy veggie, no cream and butter—and yet, it's every bit as yummy as your traditional mashed potatoes.

Total Time: 50 min.

Prep Time: 5 min.
Cooking Time: 45 min.
Yield: 8 servings, ¼ cup each

Ingredients:
1 (2-lb.) cauliflower, cut into small florets, discard stem
4 tsp. olive oil
1 tsp. sea salt
¼ tsp. granulated garlic (optional)
2 Tbsp. low-sodium organic vegetable broth

Preparation:
1. Preheat oven to 400° F.
2. Wash cauliflower and pat dry.
3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat. 4. Season with salt and garlic.
5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
6. Place in food processor; add vegetable broth. Pulse until smooth.

Nutritional Information (per serving):
Calories: 46
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 319 mg
Carbohydrate: 5 g
Fiber: 2 g
Sugar: 2 g
Protein: 2 g

P90X/P90X2 Portions (per serving)
1 vegetable

Body Beast Portions (per serving)
2 vegetables

Frozen Yogurt Cupcakes

These strawberry-banana flavored frozen yogurt cupcakes are a perfect sweet treat and less than 100 calories each!

Total Time: 4 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 12 servings, 1 cupcake each

Ingredients:
3½ cups nonfat plain Greek yogurt
2 Tbsp. raw honey
6 medium strawberries, pureed
½ medium ripe banana, pureed
36 dark chocolate morsels (about 2 Tbsp.)

Preparation:
1. Place 12 silicone baking cups on a baking sheet. Set aside.
2. Combine yogurt and honey in a medium bowl; mix well.
3. Place 3 Tbsp. yogurt mixture in each baking cup.
4. Top evenly with strawberries, banana, and 2 additional Tbsp. yogurt mixture.
5. Top each cupcake with 3 morsels.

6. Freeze for 4 hours, or until firm.
7. Remove from freezer 10 minutes before serving.

Tip: You can make this recipe using silicone baking cups, a silicone muffin pan, or a regular muffin pan. When using the regular muffin pan, to remove cupcakes, dip the bottom of the pan in hot water for 20 seconds.

Nutritional Information (per serving):
Calories: 63
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 24 mg
Carbohydrate: 9 g
Fiber: 0 g
Sugar: 8 g
Protein: 7 g

P90X/P90X2 Portions (per serving)
1 single snack

P90X3 Portions (per serving)
½ carb/grain
½ protein

Body Beast Portions (per serving)
1 protein
½ fruit

21 Day Fix Portions (per serving)
1 yellow container

5 Cinco de Mayo Recipes That Scream Fiesta!

    Cinco de Mayo—a holiday we celebrate primarily to, well, celebrate! Usually abound with tortilla chips and dip, a myriad of taco choices, and those oh-so-tempting margaritas, it’s easy to stray away from the healthy path on this day. Fear not! We have five (or should we say “cinco”?) fiesta-themed Shakeology recipes that will allow you to partake in the festivities while leaving the calories behind!

Piña Colada

• 1 serving Vanilla Shakeology
• ½ cup water
• ½ cup 100% pineapple juice
• ½ tsp. coconut extract

Strawberry Tango

• 1 serving Greenberry Shakeology
• 1 cup water
• ½ cup fresh or frozen strawberries
• ½ cup fresh or frozen mango

Strawberry-Watermelon Surprise

• 1 serving Strawberry Shakeology
• ½ cup water
• ½ cup    diced watermelon
• 2 Tbsp.  chopped fresh mint

Mojito

• 1 serving Tropical Strawberry Shakeology
• 1 cup water
• 2 Tbsp. chopped fresh mint leaves
• 1 Tbsp. fresh lime

Sweet and Spicy

• 1 serving Chocolate Vegan Shakeology
• 1 cup unsweetened rice milk
• 2 tsp. pure maple syrup
• ½ tsp. cayenne pepper

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice or coconut milk)—the more milk, the creamier it gets! Enjoy!

Greek Yogurt Chicken

Greek Yogurt Chicken

Lately, I've tried to be a much better Pinterest user.
Instead of just pinning every pretty thing I came across, I decided to start using what I've already pinned. For weeks now I have seen this recipe for "Melt in your mouth chicken", so when date night rolled around a few weeks ago I knew exactly what we needed to try!

I decided to sub the mayo for greek yogurt for a low-cal, healthier spin. This recipe was so extremely easy, convenient, and absolutely delicious. The greek yogurt locks in the moisture, and the spices just kick it up to a whole different level.

We were both huge fans... in fact I've made it two more times since then because it was so yummy! Paired with crunchy baked okra and roasted garlic brussel sprouts... oh yum!

Super low in calories and high in protein, both your waistline and your hunky meat-and-potatoes kind of man will thank you!

Ingredients:
4 boneless/skinless chicken breasts
1 cup plain greek yogurt (I used Oikos)
1/2 cup parmesan cheese - grated
1 teaspoon garlic powder
1 1/2 teaspoon seasoned salt
1/2 teaspoon pepper


Directions:
1) Preheat oven to 375 degrees.

2) Combine greek yogurt, parmesan cheese, garlic powder, seasoned salt, and pepper in a bowl.

3) Line baking sheet with foil and spray lightly with cooking spray.

4) Coat each chicken breast in greek yogurt mixture and place on foiled baking sheet.

5) Bake for 45 minutes.

(credit: life of Meg)

Clean Chicken Wings

INGREDIENTS
Creamy Lemon Mixture:
2 dozen chicken wings
Spelt or Kamut flour for dredging
2 tablespoons paprika
Garlic powder
Sea Salt and freshly ground black pepper
1/4 cup extra virgin olive oil
Pinch red pepper flakes
Bay leaf
2 lemons, halved
10 roasted cloves garlic
1/4 cup chopped fresh oregano
1/4 cup light beer
2 cups low-sodium chicken broth
PREPARATION:
Rinse the chicken wings in cold water and pat dry with paper towels.
Place flour in a shallow platter and season it by adding paprika, garlic powder, salt and pepper. Mix well.
Dredge the wings in the flour – that means roll the wings around in the flour to coat every bit of them.
Heat oil in a skillet and brown the chicken wings on all sides.
Remove the chicken from the pan and set aside on a platter.
Add pepper flakes, bay leaf, lemons, garlic, oregano, beer and chicken broth to the pan.
Cook for 2 minutes to evaporate the alcohol.
Return the chicken wings to the pan.
Cover the pan and simmer for 15 minutes, or braise in a preheated 375 degree oven for 20 minutes until the wings are piping hot.
The wings will be spicy enough on their own thanks to the seasonings but if you want a dipping sauce use a homemade ketchup which can be seasoned the way you like.

(Recipe Credit: Tusca Renos)

Focus T25

What is FOCUS T25?

• In-home workouts designed to deliver an hour’s results in just 25 minutes a day.

• The latest creation by fitness expert and former track star Shaun T—who brought 

   the world INSANITY®. 

• Fast-paced routines that are jam-packed with dynamic, hi-intensity moves designed for maximum
  efficiency and effectiveness.

Who is Focus T25 for?
• Busy people who want to work out less time but still get great results.
• Those who enjoy a high-intensity, no-nonsense program that makes every minute count.
• Men and women who want to work out just 25 minutes a day to get in the best shape of their lives.

What do people love most about FOCUS T25?
• Even those people with incredibly tight schedules can always find 25 minutes a day to work out.
• Major studies have shown that 30 minutes of exercise can be just as effective at burning fat and
  even more efficient than 60 minutes of exercise.
• There’s always a modifier on screen, so literally anyone at any fitness level can GET IT DONE
   with FOCUS T25.

What should be done after completing the FOCUS T25 Base kit ALPHA and BETA Cycles?
• The Deluxe Kit GAMMA Cycle, which includes the next 4 weeks of FOCUS T25 workouts and
   advanced tools to help your customers get advanced results. Or, from the very start, you can combine
  GAMMA WITH BETA to ramp up your 10-week results!

If you are my customer you will get the FREE bonus workout Core Speed. You will push hard, burn fat, and get shredded in record time with this exclusive DVD. It is a $19.95 value—FREE to my customers

For the month of April there is a promotional price of $180.00, that is a $95.00 savings, only for the month of April. 30-day money-back guarantee of the purchase price less s&h.

There will be a challenge Group starting May 19th, 2014. Order and get into the group before your time runs out! See you slimmer in just a few weeks :D!

Click Here to watch the video about Focus T25