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Post-ChallengeRecipes
Wholeonionslices(1/4inchthickeach) 3SmokedChickenBreastlowfatdelimeat 5oz.Spinach 3cupsTomato 3slicesParmesancheese(grated) 1.5ozWholeomega-3eggs(poachedorfriedindividually) 3eggs
ForHollandaiseSauce:Low-fatmayo 2tbsp.Plainlow-fatyogurt 1/3cupLemonjuice 1/2tsp.Dijonmustard 1/8tsp.Salt 1pinchSplenda 1pinchChilipowder 1pinch
1. Cookonioninnon-stickfryingpanuntilnicelybrowned2. Removeonionsfrompanandsetaside3. Whiskallingredientsforsaucetogetherinamixingbowl.4. Addmixturetoasmallsaucepanandheatuntilwarmbutnotboiling,setaside
6. Placeonionslicesonaplate,placeatomatosliceontopofeach.7. Evenlyplacethechicken,spinachandcheeseonallthreeslices.8. Topwithaneggandgarnishwithhollandaisesauce.
Serves1largeor3small.
Eggs BenedictIngredients
Directions
5. Addspinachtofryingpanandcookuntilatleasthalfitsoriginalsize.Removefrompanandsetaside.
AT
Post-ChallengeRecipes
Spinach 2CupsRedpepper(roughlychopped) 1/4cup
Onion(roughlychopped 1/4cup
Eggwhites(6large) 1cupWholeomega-3eggs 2Low-fatswisscheese(grated) 1/4cup
Low-fatturkeydelimeat 5oz.
Garlic(roughlychopped 3clovesCinnamon 1/4tsp
OliveoilcookingspraySalsa 1/2cup
1. Preheatovento400degrees2. Allallingredientsintoablender,minusthesalsa3. Blendwellonlow4. Lightlycoatanon-stickmuffintraywithoilspray5. Evenlydistributemixtureintoeachcup,fillinghalfway
6. Bakeuntileggiscookedallthewaythrough(about20minutes)7. Removefromovenandcool,servewithsalsaandenjoy!8. Serves 1 large or 2 small (makes about 12 muffins)
Ingredients
Breakfast Quiches
Directions
AT
Post-ChallengeRecipes
Oliveoilcookingspray
Groundsirloinorextraleangroundbeef 6ozSalt 1/4tspPepper 1/8tspYellowonion(small,diced) 1/4cupRedpepper(small,diced) 1/4cupGarlic(minced) 2tspTomato(small,diced) 1/4cupBBQsauce 2tbspWholewheattortilla 1tortillaPineapple(tidbitsorchopped) 1/4cupAgedwhitecheddar(grated) 1/2cup
Texas Thin Crust PizzaIngredients
Directions1. Preheatovento400degrees2. Preheatnon-stickfryingpan,lightlycoatwithspray,andthegroundmeatandseasonwithsalt andpepper3. Sautebeefuntillightlybrownedandcookedthoroughly4. Addonions,peppers,andgarlicandsauteforanadditionalminute5. AddthetomatoandBBQsauce,stiruntilcombinedandremovefromheat6. Lightlycoatabakingsheetwithsprayandplacetortillaonthetray7. Spreadthebeefandvegetablemixtureonthetortilla8. Topwithpineappleandcheeseandplaceintheoven9. Bakeuntilcheeseismeltedandshellinnicelytoasted(about10minutes)
10. Serves 1 large or 2 small.
AT
Post-ChallengeRecipes
Navybeans(cookedorcanned,drained) 1/2cupMilk 1cupTurmeric 1tspCoriander 1tspSalt 1tspVegetablebroth 1cupOliveoilcookingsprayGroundturkey 1lband5ozSweetonion(largediced) 1cupBabycarrots(thinsliced) 1.5cups
Asparagus(1-inchpieces) 1.5cupsGreencabbage(grated) 2cupsAlmonds(sliced) 1/2cupLow-fatagedwhitecheddar 1.5cups
1. Preheatovento350degrees2. Addthenavybeans,halfofthemilk,turmeric,coriander,andsalttoablender3. Blenduntilsmooth4. Setasideandstirintherestofthemilkandbroth5. Preheatnon-stickfryingpanandcoatwithspray6. Sautetheturkeyuntillightlybrownedandtransfertolargecasseroledish7. Addremainingingredientstodish,includingbeanmixtureandthencover8. Stirwellandbakefor25-30minutes9. Serves 3 large or 6 six small
Ground Turkey CasseroleIngredients
Directions
AT
Post-ChallengeRecipes
Bonelessskinlesschickenbreast 6ozCoconutoilorbutter 1tbspOnion(thinsliced) 1/4cupTomato(largediced) 1/2cupCorn(frozenorcanned) 1/4cupFreshspinach 3cupsWholewheattortillachips(crushed) 1/3cupAgedwhitecheddar 1/2cup
1. Sautechicken,setasidetocool2. Addoilandonionstopan,stirringuntilonionsarelightlybrowned,thenaddtomatoandcorn3. Cookforoneminutemore4. Removefromheatandsetasidetocool5. Combineallingredientsinalargemixingbowl6. Drizzleoneservingofyourfavoritedressingandenjoy7. Serves 1 large or 2 small
Chicken Taco SaladIngredients
Directions AT
Post-ChallengeRecipes
Bonelessskinlesschickenbreast 6ozRomainelettuce(tornintosmallpieces) 3cupsParmesancheese(grated) 1/4cupNavybeans(cookedorcanned,drained) 1cupOnion(thinsliced) 1/4cup
1. Sautechicken,setasidetocool2. Combineallingredientsinalargemixingbowl3. Drizzleoneservingofyourfavoritedressingandenjoy4. Serves 1 large or 2 small
Healthy Chicken Caesar Ingredients
Directions
PW
Post-ChallengeRecipes
Water 1/2cupQuinoa 1/4cupTurkeysausage 6oz.Apple(core,diced) 1cupWalnuts(crushed) 1/4cupFreshspinach 3cups
1. Bring1/2cupofwatertoaboilinasmallpotonhighheat2. Addquinoa,reduceheattomedium-lowandcookfor12minutes3. Removefromheat,drainandsetasidetocool4. Cookturkeysausageinlargepotofsimmeringwaterfor10-20minutes,dependingonthickness5. Removefromwaterandthenpre-heatnon-stickfryingpan6. Lightlycoatwithcookingsprayandaddsausage7. Sauteuntillightlybrowned8. Setasidetocoolandsliceintomedallions9. Combineallingredientsinalargebowlanddrizzlewithoneservingofyourfavoritedressing10. Enjoy!11. Serves 1 large or 2 small
Quinoa, Apple & Walnut SaladIngredients
Directions PW
Post-ChallengeRecipes
Onion(smalldiced) 1/4cupWater 2cupsLemonjuice 2tbspFennel 1tspSalt 1/2tspCodfillets 6oz
1. Bringallingredients,exceptcod,toaboilinasmallpotandthenreduceheattomedium2. Simmerfor5minutestoinfuseflavorsandthenplacefishintoliquid3. Poachfor4-7minutes,dependingonthicknessthengentlyremovefromliquidandserve.4. Serves 1 large or 2 small
Lemon-Poached CodIngredients
Directions AT
Post-ChallengeRecipes
Banana(ripe,mashed) 1/2cupWholeomega-3eggs 2Cottagecheese 1/4cupRolledoats 1/2cupWalnutmeal 2cupsVanillaproteinpowder 6scoopsBakingsoda 1/4tspSalt 1/8tspOliveoilcookingspray
1. Preheatovento350degrees2. Whiskeggsandthencombinewithcottagecheeseandbanana3. Combinetheoats,walnutmeal,proteinpowder,bakingsodaandsalt,stiruntilmixed4. Slowlyaddbanana/eggmixturetodryingredientsuntilwellincorporated5. Lightlycoata9x9bakingpanwithspray6. Pourmixtureintothepanandbakefor10-15minutes(don'toverbake,theywilldryout)7. Cutandenjoyorwrapandstoreforlater8. Serves 4 large or 8 small
Banana Nut SquaresIngredients
Directions
AT
Post-ChallengeRecipes
Purehoney 1tbspPurevanillaextract 1tspLow-fatcottagecheese 1/2cupCinnamon 1/2tspWater 1/4cupAllnaturalpeanutbutter 1cupVanillaproteinpowder 5scoopsOatflour 1/2cupAlmonds(sliced) 1/4cup
1. Addhoney,vanilla,cottagecheese,cinnamonandwatertofoodprocessoror blenderandpureeuntilsmooth2. Transfertoamixingbowlandaddpeanutbutter3. Stirtocombine4. Addproteinpowderandoatflour,stirtocombine5. Linea9x9bakingpanwithparchmentpaperandscoopmixtureintopan6. Makesurebarsareevenlyspreadthrughoutthepan7. Pressslicedalmondsintotopofbars8. Chillfor2hours,cutaccordingtopreference9. Serves 4 large or 8 small
Peanut Crunch BarsIngredients
Directions AT
Post-ChallengeRecipes
Plainlow-fatyogurt 1/2cupVanillaproteinpowder 1scoopBlueberries(frozen) 2tbsp
Addallingredientstogetherandstiruntilincorporated
Serves 1 large or 2 small
Blueberry Power YogurtIngredients
Directions
AT
Post-ChallengeRecipes
Low-fatcottagecheese 3/4cupCoconutmilk 1/4cupStrawberries(frozen) 1/2cupSplenda 1/4tsp
1. Combineallingredientstofoodprocessororblenderandpureeuntilsmooth
Serves 1 large or 2 small
Thisrecipeisbetweenapuddingandshake.Tothicken,addascoopofproteinpowder.Tothin,addalittlebitofwateratatimeuntildesiredconsistencyisreached.
Strawberry Coconut PuddingIngredients
Directions AT
Post-ChallengeRecipes
Raspberry Mocha ShakeHotwater 1tbsp
Instantcoffee 1tsp
Icecubes 3
Low-fatmilk 1cupLow-fatcottagecheese 1cup
Raspberries(frozen) 1cup
Chocolatewheyprotein(equal to 25g protein)1scoop
Almonds(blanched) 2tbspFishoil 1tsp
1. Mixinstantcoffeeand1tablespoonofboilingwaterinablender2. Addicecubestochillthecoffee3. Combinetheremainingingredients4. Blendonhighuntilmixissmoothandcreamy5. Serves 1 large or 2 small
Ingredients
Directions
PW
Post-ChallengeRecipes
Mint Chocolate Shake Minttea(strong) 1/2cup
Water 1/2cup
Ice 1cupChocolatewheyprotein(equalto50gprotein) 2scoopsLow-fatplainyogurt 1cup
Flaxseedoil 1tbspSemi-sweetchocolatechips 1tbsp
1. Steepamintteabaginacupofhotwaterfor5minutes2. Squeezeremainingliquidfromteabaganddiscard3. Add1cupoficetothetea4. Combineallingredientsinablender5. Blendonhighuntilmixtureissmoothandcreamy6. Serves 1 large or 2 small
Ingredients
Directions
AT
Post-ChallengeRecipes
Spaghettisquash 4cups
Coconutoilorbutter(melted)1tbsp
Salt 1/4tsp
Pepper 1/8tspCinnamon 1/8tsp
Oliveoilcookingspray
Groundsirloinorextralean ground beef12oz
Onion(small,diced) 1cupTomatosauce 2cups
Cashews(crushed) 1/4cupParmesancheese(grated)1/2cup
Ingredients
Spaghetti Squash Spaghetti
Directions1. Prheatovento375degrees2. Cutsquashinhalfandcleanoutcenterandseeds3. Placeonabakingsheet,cutsideupanddrizzlewitholiveoilorbutter4. Seasonwithsalt,pepper,andcinnamonandplaceinoven5. Bakefor45minutesoruntiltender6. Whilethesquashisbaking,pre-heatanon-stickfryingpanandcoatlightlywithoilandaddground sirloin7. Sautesirloinuntillightlybrowned.8. Removefromheat.Addincashewsandtomatosauce.Setaside.9. Oncesquashhascooled,scoopthefleshoutandaddtosauce.10. Reheatinthefryingpanonmediumuntilwarm.Servewithparmesan.11. Serves 2 large or 4 small.
PW
