7 Day Healthy Meal Plan – Eat Like Your Life Depends On It Because It Does!

 

Eat Like Your Life Depends On It Because It Does!

 

7 Day Healthy Meal Plan

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Healthy Meals

Healthy Meals

Every living cell in your body is made from the food that you eat so eat like your life depends on it because it does!

 

If you consistently eat junk food then you will have junk cells and a junk body. This does not mean that you will be fat or overweight but it means you will have poor quality cells and you will be at higher risk of illness and disease. Eat good quality organic, real whole foods from the earth and lean cuts of meat & organic dairy with no antibiotics or hormones to give your cells the best quality nutrients to build a strong healthy body.

 

Here is a meal plan with a lot of variety so you have options. This meal plan does include meat, dairy and eggs so if you are a vegetarian then you will have to make substitutions to satisfy your needs.

 

If you have a favorite meal or snack you can have that for 3-4 days you do not have to change your meals every day.  You also have to adjust for your own personal likes, dislikes and food allergies. I recommend using all organic foods, farm raised, grass fed and local farmers with no antibiotics, hormones, pesticides or chemicals. To have healthy cells and a healthy body you must eat quality food.

 

Meal Plan based on 1500-2000 calories a day.

Adjust portion sizes so your calorie total fits within your personal daily caloric intake.

To calculate the exact number of calories a day you should be eating to lose weight please use this metabolic calculator.

 

Day 1

Breakfast: Scrambled Egg Whites, Sautéed Collard Greens, Turkey Bacon, Brown Rice, Green tea/w Lemon

Snack: Half-cup of organic low-fat cottage cheese with a half-cup of fresh berries

Lunch: Grilled Chicken Breast/ Garlic Spinach/ Half cup baked yam

Snack: Orange

Snack: Celery and Carrot Sticks with Hummus

Dinner: Albacore Tuna Chopped Salad

Dessert: Honey Dew Melon

Water: Half your body weight in ounces 87ounces = -2.5 liters of Water

 

Day 2

Breakfast: Oatmeal Egg White Breakfast Frittata/ topped w Cottage Cheese, Berries and Apple Sauce and side salad with Lemon & Olive Oil or Low fat Balsamic Dressing

Green tea/w Lemon

Snack: Grapefruit

Lunch: Turkey Chili/3 or 4 multi grain or whole wheat crackers

Snack: Mixed Grilled Vegetables with Olive Oil

Snack: All Fresh Green Juice/Smoothie (2-3 handfuls of spinach, 1 Apple, 1 Lemon, thumb-size of Ginger, ice & water)

Dinner: Asian Chicken or Vegetable Stir-fry

Dessert: Cantaloupe 

Water: Half of your bodyweight in ounces – 2.5

 

Day 3

Breakfast: Veggie Egg White Omelet (Spinach, Mushrooms, Red & Yellow Peppers) Turkey

Sausage Patties/ one slice of Ezekiel bread with all-fruit blueberry jam

Green tea/w Lemon

Snack: Half-cup organic Greek Yogurt with Berries

Lunch: Turkey Ezekiel Sandwich Wrap (mustard, Lettuce, Sprouts, Cucumber, Tomato, Hummus)

Snack: Kale Salad (Dried Cranberries & Walnuts, Olive Oil & Lemon)

Snack: Organic Popcorn (Air Popped)  or Apple / Banana

Dinner: Baked Romano Wild Trout/ Spaghetti squash/ Broccoli Parmesan

Dessert: Mixed Berries

Water: Half of your bodyweight in ounces- 2.5 to 3 Liters of water

 

Day 4

Breakfast: Whole Wheat Breakfast Burrito with Egg whites, Ground Turkey, Tomatoes, Onions & Side Salad

Green tea/w Lemon

Snack: Orange, Apple or Banana (Piece of Fruit)

Lunch: Grilled Chicken/Broccoli Parmesan/ Baked Butternut Squash

Snack: Pita Chips and Hummus

Snack: Super Rich Green Smoothie (3 Handfuls of Spinach, 1 Apple, 1 Lemon with ¼ Lemon peel, 1 handful of Blueberries, 5 Strawberries, 1 Kiwi, 1 cup of Water, 5 ice cubes) in blender or vitamix machine

Dinner: Grilled Halibut with Mango Salsa/ Roasted Asparagus

Dessert: Bowl of Mixed Berries

Water: 2.5 Liters of water

 

Day 5

Breakfast: Millet Porridge with cinnamon flax seeds & mixed berries

(Alkaline breakfast cereal, oatmeal, spelt and other grains are acidic)

Green tea/w Lemon

Snack: Orange Supreme Smootihe (2 cups of carrots, 1 Orange, 1 lemon or lime, 1 thumbsize of Ginger, 1 cup of water, 5 ice cubes)

Lunch: Turkey Meatloaf*/ Sautéed Collard Greens/ Sweet Potato

Snack: Cucumber & Tomato Salad with Feta Cheese, Olive Oil & Lemon

Snack: Smoked salmon/Lemon/ Multigrain crackers Dinner: Curried Chicken Salad*

Dinner: Chinese Chicken Salad*

Dessert: Grapes & Walnuts

Water: 2.5 Liters of water

 

Day 6

Breakfast: Smoked Salmon or Fresh Wild Salmon /Poached Eggs/ Sautéed Spinach  or Side Salad

Green tea/w Lemon

Snack: Piece of Fruit (Honeydew/Cantaloupe/Apple/Orange/Grapefruit/Mango/Mixed Berries)

Lunch: Canned Tuna Sandwich with Tomatoes, onions, Olive Oil & Lemon on Whole Wheat Pita with Lettuce & Tomatoes

Snack: Cucumber/ Carrots/ Celery stalks/ Hummus

Snack: Steamed Broccoli & Red Peppers with Lemon & Olive Oil

Dinner: Baked Lemon Herb Chicken/ Pear Pine Nut Salad

Dessert: Mixed Fruit Salad

Water: Half of your bodyweight in ounces 2.5 Liters

 

Day 7

Breakfast: Blueberry and Banana Buckwheat Pancakes with Organic Turkey Bacon or Turkey Sausage

Green tea/w Lemon

Snack: Two hard boiled eggs, mashed and seasoned with a dash of salt and pepper

Lunch: Turkey Burger

Snack: Roasted Brussel Sprouts with Onions, Olive Oil & Lemon

Snack: Grapefruit 

Dinner: Broiled Lemon Garlic Sea Bass/ Roasted Acorn Squash/ Lemon Green Beans

Dessert: Watermelon or Bowl of Mixed Berries

Water: Half of your bodyweight in ounces 2.5 Liters

 

 My Book “The Hollywood Trainer Weight-Loss Plan” has a 21 Day Meal Plan, an extensive nutrition section and over 87 Healthy Recipes.

 

Meal Plan Macronutrient and Caloric Breakdown

This does not have to be exact, it is just a breakdown to give you a guideline of the amount of calories and macronutrients (Healthy Fat, Carbohydrates & Protein) you should be having per meal.

 

Breakfast: 30grams Protein, 12grams Fat, 40-60 grams Carbohydrates

400-500 Calories

Snack: 14 grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Lunch: 30 grams Protein, 12grams Fat, 40-60 grams Carbohydrates

400 -500 Calories

Snack: 14grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Snack: 14grams Protein, 6 grams Fat, 20 grams of Carbohydrates

100-200 Calories

Dinner: 30 grams of protein, 12 grams Fat, 25 -50 grams Carbohydrates

300-400 Calories

 

 

Optimal Health Supplement Recommendations

 

1) Multivitamin I recommend an all natural wholefood multivitamin.  Your vitamins should come from Whole Foods.  If the label does not say that it is coming from whole foods then it may be synthetic which is chemically made in a lab and the nutrients do not come from food. Your Vitamins should be ISO9000 certified and NSF Certified. Your Multivitamin should be free of any additives. 

 

All vitamins come from fresh whole, raw foods so the closest to the original form is the best quality for your body. I recommend to juice green vegetables or take a green supplement like Macrogreens.

 

Macrogreens & other green supplements often have the nutritional value of 3-5 servings of fruits and vegetables. They are simply dehydrated fruits & vegetables but read the labels to make sure there are no additional ingredients.

 

2) Probiotics– are healthy bacteria that help protect the stomach, help you with digestion of food and help you strengthen your immune system.  Probiotics are live healthy bacteria that naturally occur in milk and other foods but are destroyed through pasteurization. The healthy bacteria in your stomach gets destroyed when you take antibiotics and you must replace it to strengthen your immune system. (I recommend Bio-K or Udo’s  Probiotics or Kombucha but there are also other great sources)

 

3) Enzymes – enzymes come from plants and are used to help you digest your food and absorb nutrients. (I recommend Udo’s Enzymes or Wholesome Fast Food)

 

4) Omega-3 Fatty Acid – Essential Fat 80% of American’s are deficient. Necessary for proper brain function, building block to many hormones, oxygen transport system to the muscle cell.  (Carlson’s Brand Fish Oil or Udo’s Oil 3.6.9 Blend)

 

 

5 Nutrition Tips

 

1) Prepare Your Meals at Home: Prepare your meals at home and bring them with you. You will be less stressed out and you will save time and money if you plan your meals in advance and bring them with you.

 

2) 3 Servings of Green Vegetables a Day: Have 3 servings of green vegetables a day. Greens help alkalinize the body which means they help strengthen your immune system & decrease your risk of illness and disease. They are also loaded with fiber to help you with digestion and elimination. Greens are also loaded with minerals, vitamins, nutrients and phytonutrients to help all of your cells function at their best.  Green Smoothies and Green Juices can help you increase your green vegetable intake.

 

3) Water: Half your body weight and drink that number in ounces of water a day. If you weight 150lbs you should be drinking 75oz which is about 4-5 small 16oz bottles. Your body weight is 60% water and every living cell in your body requires water to function. Chronic dehydration can lead to acid reflux, heart burn, constipation, poor digestion, headaches, migraines, arthritis, joint pain and much more.

 

4) Green Tea: Have 2-3 Cups of Green Tea a day.  There are antioxidants in Green tea called Catechins that slow down and stop the growth of cancer cells. Many research studies have shown that 2-3 cups of green tea a day can decrease your risk of all cancers. Green Tea also helps alkalinize the body and strengthen the immune system.

 

5) Listen To Your Body: We are all biogenetically unique which means one meal plan does not serve all. One man’s food can be another man’s poison. If you eat a particular type of food and you feel fatigued, bloated, break out in a rash or have indigestion then listen to your body and adjust your meals. Healthy eating is also a journey to find what foods work best with your body chemistry so you can function at your best.  

 

Healthy Living is a choice you make every day and it’s a way of life!

 

 

You can do it!

 

Sincerely,

 

Jeanette Jenkins

President of The Hollywood Trainer LLC.

Holistic Nutritionist

23years of Experience helping people live Healthy!

 

 

The Hollywood Trainer – Jeanette Jenkins – August/September Newsletter

The Hollywood Trainer - August Newsletter
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I’m looking forward to sending you this newsletter once a month to motivate you on your healthy living journey! I’ve learned that it is easier for people to digest little bite sizes of information so they don’t feel overwhelmed. In this month’s newsletter we have provided you with a recipe of the month, an exercise of the month, a nutrition tip and a relax and rejuvenate tip.  If you’ve fallen off the healthy living wagon remember it’s never too late to make a change for the better! You can do it!

Jeanette

Hey Pittsburgh PA! Jeanette will be the Keynote Speaker at the Highmark Fun Fit & Fabulous Conference on August 17th and the Registration is only $20.00! Can you say amazing! Jeanette is looking forward to motivating, inspiring & educating everyone with some great Healthy Living Information! It is already 70% full so if you want to come make sure you register! We are looking forward to meeting everyone in Pittsburgh! Here is the link to register for the event!——>>  http://www.funfitfabulous.com/fff2/registration/index.shtml

WHAT’S HOT

Sweating in Style

Studies have proven that when you look and feel good in your fitness attire you are motivated to exercise harder.  You don’t have to spend hundreds of dollars on a new wardrobe. Start by picking up a few pieces that are comfortable, fit you well and make you feel confident.

The best and longest lasting workout clothes are made with Dri-Fit fabrics that pull your perspiration away from your skin so you don’t feel damp. Many different companies have various names for Dri-Fit material, so it is important to read the tags, which will describe the benefits of the material and clearly state whether the fabric has Dri-Fit qualities.

Exercise of the Month

Medial Deltoid Lifts in a Chair Pose with Side Leg Reach

This single move will tone your Shoulders, Back, Glutes, Abs and Legs.

medial-deltoid-lifts

Cardio Kick Boxing This exercise is from our Cardio Kickboxing Workout. For more great exercise moves like this one click here to download or purchase.Burn 700-1000 calories with this 50 min super fun Cardio Kickboxing Workout. This workout is broken down into 5 chapters so if you are short on time you can do one or two chapters or mix and match your favorites.

Breakfast Anyone!!!

Egg White-Turkey Scramble

Recipe from “The Hollywood Trainer Weight-Loss Plan Book”

This is a favorite breakfast meal among fitness competitors, athletes, and bodybuilders. It is packed full of protein to help you rebuild those muscle fibers and burn fat. 1 serving

  • 4 ounces lean ground turkey
  • 1 fresh basil leaf, chopped, or 1 teaspoon dried basil
  • 1 fresh sage leaf, chopped, or 1 teaspoon dried sage
  • 1 pinch sea salt or Himalayan salt
  • 2 teaspoons freshly ground black pepper
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • ½ tablespoon olive oil
  • 8 cherry tomatoes, quartered
  • 4 large egg whites, beaten

Using clean hands, combine the ground turkey, basil, sage, sea salt, and pepper in a small bowl. In a medium skillet over medium heat, sauté the onion and garlic with half of the olive oil for 1 to 2 minutes. Add the seasoned turkey and continue to cook, until the turkey is cooked through, stirring constantly. Add the cherry tomatoes and cook for 1 minute. Remove the turkey mixture from the skillet with a slotted spoon and discard any excess fat, wiping the skillet with paper towel. Lightly coat the skillet with the remaining olive oil and heat again over medium. Return the turkey mixture to the skillet, add the egg whites, and sauté for 2 minutes, or until the egg whites are completely cooked.

Nutritional Information Per Serving:
334 calories – 37g protein – 8g carbohydrates – 15g fat – 4g saturated fat – 820mg sodium – 0g fiber

“The Hollywood Trainer Weight Loss Plan” book is packed with over 80 Healthy Yummy Easy-to-Make recipes. Click here to order your copy today.

21 Days to Make Healthy Living a Lifetime Habit

RELAX & REJUVENATE

Today is a great day to clear your mind, own your peace and nurture yourself.
Run a nice hot bath, light some candles and incense, and enjoy being still. Let your mind, body and soul completely unwind.

NUTRITION TIP:
Poaching your fish (Cooking it in water) is the best way to preserve the healthy fats, which are easily destroyed by light and heat.
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The Hollywood Trainer – July/August Newsletter

 

The Hollywood Trainer
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Don’t Delay

START EXERCISING with JEANETTE Today !!!!

We are THRILLED to announce our download store is open and we hope you enjoy the benefits of

  1. Free Shipping
  2. NO international duty and excise fees
  3. Immediate Access to any of The Hollywood Trainer Videos
  4. Environmentally Friendly.  Since no materials are used for packaging or shipping you minimize the adverse impact on the environment.

WHAT’S HOT

START THE SEXY FOR SUMMER CHALLENGE TODAY!

The “Sexy for Summer Challenge” will give you the motivation to help you go hard for 6 weeks!  

All of the workouts in the challenge are also available for immediate download at www.TheHollywoodTrainer.com so if you want to get started you have NO EXCUSES! 6 weeks!Let’s do this! ,You can also substitute the DVD’s with your favorite workouts! The most important thing is that you get it in & stay committed and consistent for 6 weeks!

CLICK HERE FOR THE SEXY 4 SUMMER WORKOUT CALENDAR
https://www.thehollywoodtrainer.com/426/the-sexy-for-summer-workout-calendar/

We want to hear from you! Let us know about your progress with the challenge and get more motivation and tips by following Jeanette on Twitter @JeanetteJenkins
and Facebook.

Meditation Through Visualization

With summer here, it seams perfectly fitting to indulge the mind, body and soul in a meditation exercise that involves visualizing the ocean.

  1. Find a comfortable place to sit and relax. Close your eyes and calm your body by breathing slowly and steadily.
  2. Inhale feel your lungs expand, then exhale feel your body relax.
  3. Close your eyes and hear the ocean rolling in and crashing against the shore.
  4. Visulaize the clear blue ocean, smell the salt in the air.
  5. Feel the healing, invigorating sea air blowing across your skin and the warmth of the sun penetrating your arms, legs and face.
  6. Enjoy this time to relax, be joyous, and continue to breath

Recipe of the Month

Halibut With Mango Salsa

Here’s a great recipe that adds color to your summer BBQ plate! The mango salsa gives great flavor to the halibut (or chicken if you don’t eat fish), and due to the density of the halibut, you will definitely feel satisfied when you are finished eating. 

2 servings

  • 1 large ripe mango, peeled and diced
  • ½ small red bell pepper, seeded and diced
  • 1 medium tomato, seeded and diced
  • 1 whole green onion, chopped
  • 2 tablespoons minced fresh ginger
  • 1 clove garlic, minced
  • Juice of 1 lime
  • 3 tablespoons chopped cilantro
  • 2 (6-ounce) halibut fillets
  • ¼ teaspoon sea salt or Himalayan salt
  • ¼ teaspoon freshly ground black pepper

Preheat oven to 350 degrees Fahrenheit. In a medium bowl, combine the mango, red pepper, tomato, green onion, ginger, garlic, lime juice, and cilantro. Mix well, cover, and refrigerate until ready to serve.

Season the fish filets lightly with sea salt or Himalayan salt and pepper. Place in a nonstick baking dish. Bake for 10 to 12 minutes, or until flesh is white and opaque. Drizzle the mango salsa over the fish and serve immediately.

Nutritional Information Per Serving:
357 calories – 46g protein – 29g carbohydrates – 4g fiber – 5g fat – 416mg sodium

More great recipes for every season can be found in my book, “21 Days to Make Healthy Living a Lifetime Habit”, which you can buy here.

21 Days to Make Healthy Living a Lifetime Habit

NUTRITION TIP:
Staying Cool for Summer
Keeping hydrated during summertime is essential to your overall fitness success. I recommend that you drink half your body weight in ounces (Example: If you are 130 lbs., drink about 65 ounces a day). It seems like a lot, but if you consistently have a regular 16 oz. bottle of water on hand, you’ll reach that goal easily and you will not have any problem getting the proper hydration as the temperature rises!
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Honey-Mustard Lamb Chops

 

Honey-Mustard Lamb Chops

This is a simple recipe and a nice change from the regular chicken or fish meal.  Prepare this the next time you have guests over and impress them with your unexpected culinary skills!  They’ll be even more surprised when they find out that it’s healthy!  Of course that does not mean you can have extra – remember portion control and stick to one serving!

6 servings

2 tablespoons honey

2 tablespoons fresh lemon juice

2 tablespoons orange juice

2 tablespoons minced fresh rosemary
½ teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon onion powder
½ teaspoon dry mustard
6 (5-ounce) lamb chops, trimmed of fat
6 fresh mint sprigs

 

Preheat broiler or grill. In a small bowl, mix the honey, lemon juice, orange juice, rosemary, mustard, garlic, onion powder, and dry mustard to create a basting sauce.  Brush each side of the lamb chops with the sauce and place on broiler pan or grill. Broil one side 5” to 6” from heat for 6 to 7 minutes or until brown then turn chops and brush with remaining basting sauce and broil for another 6 to 7 minutes or until brown. (Grill, basting and turning frequently for about 15 to 20 minutes, or until cooked through.)

 

Garnish with mint and serve.

 

Nutritional Information per serving: 314 calories, 38 g protein, 7 g carbohydrates, 14 g fat, 5 g saturated fat, 104 mg sodium

 

 

 

 

Greek Yogurt Crunch

Greek Yogurt Crunch

Here is another great meal you can take on the go!  Greek yogurt is very low in sugar and high in protein, so it’s a perfect choice for those who are diabetic or for anyone who wants to limit their intake of refined sugars. FAGE Greek yogurt is the brand that I see most often at grocery stores. FAGE is the leading dairy company in Greece (www.fageusa.com).  3 Greek Gods (www.3greekgods.com) also makes organic Greek yogurt.  As a good alternative to low-fat granola and wheat germ use your favorite organic low-fat crunchy cereal.  Remember to look for at least 5 grams of fiber or more per serving.  Nature’s Path is one of my favorite organic cereal brands, and they offer a great healthy selection especially for kids as well (www.naturespath.com).

1 serving

1 cup fat-free Greek yogurt

¼ cup low-fat granola

1/8 cup toasted wheat germ

½ cup mixed berries (blueberries, raspberries, blackberries)

Pour the yogurt into a medium bowl or travel container and top with granola, berries and wheat germ.

Nutritional Information per serving: 335 calories, 30.8 g protein, 49.8 g carbohydrates, 7.5 g fiber, 32.1 g fat, 175 mg sodium

Try this for lunch.

Tuna Pita Sandwich

Tuna is a cold water fish that is packed with lean protein and healthy omega-3 fatty acids that your body cannot produce on its own but must get through food. The brain is composed of more than 60% fat and many brain disorders including Alzheimer’s, depression, memory loss, and attention deficit disorders have been linked to a deficiency in omega-3 fatty acids. Of course you all know the amazing benefits that omega-3 fatty acid fish oils have on decreasing your risk of cardiovascular disease, stroke, blood clots, and certain types of cancer (breast, colon and prostate).  So enjoy that tuna sandwich knowing that you are helping the health of your body!

1 serving

1 (5.8-ounce) can of albacore tuna in water

8 cherry tomatoes, chopped

½ onion, thinly sliced

½ teaspoon ground pepper

½ tablespoon olive oil

1 (6-inch) whole wheat pocket pita

½ cup mixed green baby lettuce

In a small bowl, mix the tuna, tomatoes, onion, ground pepper, and olive oil together.  Cut the pita in half and fill each pocket with ½ of the lettuce and tuna mixture.

Nutritional Information per serving: 477 calories, 51 g protein, 47.8 g carbohydrates, 7.5 g fiber, 8 g fat, 1g saturated fat, 910 mg sodium

Apple Crisp

Apple Crisp

This is a great dessert for the whole family.  You can add a scoop of low-fat frozen yogurt but make sure you add the additional calories to your daily total.

8 servings

½ cup whole-wheat flour

¾ cup old fashioned oatmeal

½ cup packed light brown sugar

1 teaspoon ground cinnamon

½ teaspoon nutmeg

¼ cup chilled unsalted organic butter

6 cups peeled and chopped Granny Smith apples

Preheat the oven to 375°F.  Combine the flour, oatmeal, ¼ cup of the brown sugar, ½ teaspoon of the cinnamon, and the nutmeg in a medium bowl.  Cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal.

In a medium bowl, mix the apples with the remaining brown sugar and the remaining cinnamon and place them in a 13” x 9” baking dish coated with cooking spray.  Top with the oat mixture. Bake for about 30 minutes or until the apples are tender.

Nutritional Information per serving: 226 calories, 3.7 g protein, 39 g carbohydrates, 3.7 g fiber, 6.9 g fat, 3.6 g saturated fat

Cranberry Walnut Salad

Cranberry Walnut Salad

This flavorful side salad goes particularly well with chicken, turkey, or a white fish or on its own as a snack.

1 serving

1 cup mixed greens

8 walnut haves, chopped

2 tablespoons dried cranberries

2 tablespoons low fat-feta cheese

2 tablespoons low fat balsamic dressing (Trader Joe’s fat free or Whole Foods low fat balsamic dressing)

Combine all of the ingredients in a small sealable container and shake vigorously until all of the contents are mixed.  Serve with a main dish or as a snack.

Nutritional Information per serving: 190 calories, 17 g carbohydrates, 3 g fiber, 5.4 g protein, 11.8 g fat, 706 mg sodium

Vegetable Tofu Stir Fry

Vegetable Tofu Stir Fry

Tofu is very easy to digest and is an excellent alternative source of protein if you don’t want to eat meat.  Replace the fresh vegetables with a package of frozen pre-cut stir fry vegetables if you’re short on time. You will still get the same nutritional value.  You can also replace the brown sauce with a store-bought Asian marinade or teriyaki sauce, just make sure you read the labels and choose healthy organic marinades that are low in sugar, sodium, and low in calories.

2 servings

1 tablespoon grapeseed oil
½ medium onion, sliced

1 tablespoon grated fresh ginger
2 cloves garlic, minced

8 ounces firm or extra firm tofu, drained and diced into bite size pieces

2 tablespoons rice wine vinegar

1 tablespoon honey or sugar

1 tablespoon low-sodium soy sauce

1 teaspoon cornstarch mixed with 1 tablespoon cold water
2 cups chopped broccoli

1 red pepper, thinly sliced

½ cup thinly sliced jícama
1 ½ cups mushrooms, sliced
½ tablespoon toasted sesame seeds

1 cup of steamed brown rice

Heat the oil in a large wok or skillet over medium heat.  Stir in the onions and cook for 1 minute, or until onions are clear and lightly brown. Add the ginger and garlic and cook for an additional 30 seconds. Stir in the tofu and cook until golden brown on all sides, about 4 minutes.  Remove the tofu mixture from the wok or skillet and drain on a paper towel.

In a small sauce pan, combine ¼ cup of water with the rice wine vinegar, honey or sugar, and soy sauce and bring to a simmer. Cook for 2 minutes and stir in the cornstarch mixture. Let simmer until the sauce thickens and set aside.

Add the broccoli, pepper, jícama, and mushrooms to the large wok or skillet. If necessary, add a teaspoon of oil.  Sauté the vegetables for 2 minutes over medium heat, add the sauce, and cover and cook for another minute or two, until the broccoli is bright green and tender-crisp. Add the tofu and sesame seeds and toss to coat evenly.

Heat thoroughly and serve each plate with ½ a cup of steamed brown rice.

Nutritional Information per serving: 454 calories, 21 g protein, 65 g carbohydrates, 16 g fiber, 15 g fat, 1.6 g saturated fat, 336 mg sodium

Chicken Fajitas

Chicken Fajitas

You can try a different source of protein each time you make fajitas. This recipe calls for chicken but you can also try a lean cut of steak, seitan, or extra-firm tofu.  First start with your favorite and then next time, try something new!  Variety is the spice of life! If you decide to use a prepared marinade, check the ingredients carefully to make sure you are getting too much sugar or sodium. (The nutritional information for this recipe includes the home made marinade.)

4 servings

Marinade

¼ cup white wine vinegar

2 tablespoons balsamic vinegar

¼ cup olive oil

1 teaspoon cayenne pepper, or to taste

3 cloves garlic, minced

¼ teaspoon cumin powder

1 tablespoon freshly ground black pepper

2 tablespoons lime juice

1 tablespoon orange juice

1 tablespoon lemon juice

Filling

16 ounces boneless chicken breast, sliced into strips

1 tablespoon olive oil

1 large sweet onion, sliced into strips

1 green bell pepper, sliced into strips

1 red bell pepper, sliced into strips

2 tablespoons fresh chopped cilantro

4 (6-inch) whole wheat tortillas

Accompaniments

4 tablespoons prepared guacamole or 8 avocado slices

4 ounces fat-free Greek yogurt

8 tablespoons salsa (I recommend Amy’s Organic Salsa, medium)

2 limes, sliced into 8 wedges

For the marinade: In a large bowl mix all of the ingredients until well combined.

For the fajitas:  Marinate the chicken strips for at least 30 minutes. Heat the oil in a very large skillet on high heat.  Sauté the onion and peppers for about 8 minutes, or until crisp-tender, and remove the onions and peppers from the pan and set aside. Add the chicken and all of the marinade to the skillet and cook, stirring constantly, until the chicken is thoroughly done. Put the onion and peppers back in the skillet with the chicken and add the cilantro. Cook, stirring constantly, until everything is thoroughly heated.

Just before serving, heat the tortillas in the oven wrapped in foil for 10 minutes or in a separate skillet for about 30 seconds on each side or until lightly toasted. Place ¼ of the chicken mixture in each tortilla, roll up, and serve with the guacamole or avocado slices, Greek yogurt, salsa, and lime wedges.

Nutritional Information per serving (marinade only): 138 calories, 0.85 g protein, 3.85 g carbohydrates, 13.5 g fat, 1.9 g saturated fat, 340mg sodium

Nutritional Information per serving (includes marinade): 443 calories, 35 g protein, 27 g carbohydrates, 10.2 g fiber, 7 g fat, 2 g saturated fat, 876 mg sodium


California Sunshine Protein Smoothie

Jeanette’s California Sunshine Protein Smoothie

A smoothie is an excellent choice if you have to have breakfast on the go!  If you are picking up a smoothie at the gym or local smoothie shop, be sure to ask about all of the ingredients that are being added so you don’t get one filled with sugar and a few extra hundred calories!  Some of my favorite meal replacement shakes and supplements that are packed full of nutrients are available from Isagenix Isalean Shake (www.isagenix.com), Living Fuel Rx SuperGreens (www.livingfuel.com), and Udo Erasmus’s Wholesome Fast Food (www.udoerasmus.com).  But it only takes a few quick minutes to make a shake at home. Not only will you know exactly what’s going into your shake, it’s also bursting with flavor that you won’t find in any powdered mix!

1 serving

About 1 cup ice

1½ cups water

1 ounce vanilla whey protein (The goal is to get 25 to 30 g rams of protein, so you may need more than 1 ounce depending on the brand.)

½ banana, sliced

½ cup orange juice

1 cup mixed berries

Put the ice and water in the blender first and top with the vanilla whey protein, banana, orange juice and mixed berries.  Blend on high speed for 1 to 3 minutes, or until smooth.

Nutritional Information per serving: 327 calories, 32 g protein, 50.9 g carbohydrates, 5.6 g fiber, 2 g fat, 1mg sodium


Garlic Spinach

Garlic Spinach

Calorie for calorie, spinach provides more nutrients than any other food. Spinach is packed full of iron, vitamin C, vitamin A, vitamin K, folate, magnesium, protein, omega-3 fatty acids, and phytonutrients that fight against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.  It is also a versatile vegetable that can be prepared in countless ways on its own or combined with other foods.

To read more about spinach or any other of the world’s healthiest foods check out George Meteljan Foundation’s, World Healthiest Foods website at www.whfoods.org .

4 servings

2 tablespoons olive oil
2 cloves garlic, finely chopped

1 bag or 1 bunch of fresh spinach (10 ounces), washed, stemmed, and patted dry

½ teaspoon sea salt or Himalayan salt

1 teaspoon freshly ground black pepper

Juice of 1 lemon

Heat the oil in a large skillet over medium high heat and stir in the garlic. Cook for 15 seconds. Add the spinach, salt, and pepper and toss until everything is well combined.  Sauté for about 2 minutes or until all of the spinach is wilted.  Remove from heat, splash with lemon juice and serve.

J.J. Turkey Burger

Turkey Burger

Sprouted grain bread has more nutrients then regular whole wheat or white bread because the grain has fully grown and matured before it is harvested and used to make bread.

1 serving

1 (4-ounce) lean ground turkey

1 sprouted grain burger bun

½ cup mixed green baby lettuce

2  slices tomato

3 teaspoons mustard

1 tablespoon ketchup

Using 4-ounces of lean ground turkey form a round patty. Sauté the turkey patty in a warm skillet on medium heat until both sides are golden brown and the middle has been cooked through.  Remove the turkey patty from the pan. Warm the burger bun in the skillet (or toaster oven) until slightly toasted, then remove and place the patty on the bun. Garnish with lettuce, tomatoes, mustard, and ketchup.

Nutritional Information per serving: 375 calories, 30 g protein, 38.2 g carbohydrates, 6.9 g fiber, 10.9 g fat, 623 mg sodium

Chinese Chicken Salad

Chinese Chicken Salad

Everyone loves a great Chinese chicken salad because it is light and satisfying with a wonderful combination of sweet and sour tastes.

4 servings

¼ cup rice vinegar
4 teaspoons sugar
3 tablespoons low sodium soy sauce
2 tablespoons olive oil
½ tablespoon sesame oil

12 cups mixed salad greens, washed and drained
¼ cup chopped fresh cilantro or parsley
16 ounces cooked and shredded boneless, skinless chicken breast

1 tablespoon sesame seeds

2 small mandarin oranges, peeled and separated

In a large bowl, combine the vinegar, sugar, soy sauce, olive and sesame oils, stirring until the sugar dissolves.
Add the salad greens and cilantro to the bowl and toss until they’re evenly coated with the dressing. Add the chicken and toss again.  Divide onto four plates, garnish with the sesame seeds and mandarin orange pieces.

Nutritional Information per serving: 260 calories, 28 g protein, 12.4 g carbohydrates, 3 g fiber, 9.6 g fat, 534mg sodium 

Lemon Green Beans

Lemon Green Beans

Green beans have lots of Vitamin K, C, A, iron, and folate like many of the other green vegetables. This zesty recipe makes for a tasty side dish or snack.

4 servings

12 ounces boiled green beans, ends trimmed
1 tablespoon unsalted organic butter
1 tablespoon minced shallots
2 ounces pine nuts
1 teaspoon fresh lemon juice
½ teaspoon salt

½ teaspoon freshly ground pepper

Cook the green beans in boiling water for about 10minutes or steam in a double boiler with a steamer top until firm tender. Drain the green beans and pat them dry.  Heat the butter in a medium skillet over medium heat until melted.  Add the shallots and cook for 1 minute, stirring constantly to keep them from burning. Add the pine nuts and cook, stirring, for an additional minute. Add the green beans and toss to combine everything evenly for about 1 minute. Add the lemon juice, salt, and pepper and toss again. Remove from heat and serve.
Nutritional Information per serving: 133 calories,  5 g protein, 8.5 g carbohydrates, 4 g fiber, 10 g fat, 3 g saturated fat, 318 mg sodium

Muscle Oats

Muscle Oats

A little protein pump for your morning oats! Adding a scoop of protein powder to your oatmeal is a great way to boost the breakfast of champions.  Oatmeal is an amazing breakfast that gives you sustained energy.  It has virtually no sodium, sugar, or cholesterol, so it is an excellent breakfast for just about everyone! You can use your favorite whey or soy protein powder.  Make sure you read the ingredients because it is a processed food and you definitely want to avoid chemical additives and artificial sweeteners.  Designer Whey is one of the most popular brands of protein powder available at most health food stores and supermarkets. There are organic whey protein powders available from such sources as Source Naturals, Frontier, Whey Healthier, Don Lemmon’s Complete Protein Powder, and Warrior Milk.  

1 serving

1/2 cup rolled oats

1 cup of water

2 scoops of designer whey vanilla protein powder

½ cup sliced strawberries

1ounce walnuts (about 14 halves)

In a heavy saucepan, bring water to a full rolling boil. Gradually add the oats, stilling constantly, Turn the heat to low and cook, uncovered, stirring often, cook until no raw taste remains, or according to the package instructions. Depending on the kind of oats you use, cooking times will vary from 5 minutes (for rolled oats) to 20 minutes or longer (for steel cut oats). Add the protein powder to the warm oatmeal and stir until all of the whey has dissolved.  Top with strawberries and walnuts.  If you prefer to have your oatmeal with milk you can add a ½ cup of low fat organic milk but you will have to add the additional calories to your nutritional counts.

Nutritional Information per serving: 395 calories, 30.7g protein,  51.4 g carbohydrates, 8.2 g fiber, 8.9 g fat, 1mg sodium

Craving Peanut Butter

Nutty Banana Protein Smoothie

This shake will satisfy anyone’s peanut butter cravings.  There are so many tasty nutty spreads, so try something new instead of peanut butter.  Nuts also contain healing phyto-nutrients so mix them up! My two favorite spreads are soy nut butter and sunflower seed butter.  Soy nuts and sunflower seeds contain the healthy fat that your body cannot produce on its own!  Most conventional peanut butters use genetically modified peanuts, hydrogenated oils and contain trans fats, so read your labels and choose organic with only peanuts in the ingredients. You can use organic low-fat milk, vanilla soy milk, or plain soy milk to make this smoothie, but make sure you read the labels and keep the sugar content below 15 grams per serving.  Remember you have to keep your processed sugar intake to a minimum so you can burn off that body fat!

1 serving

About 1 cup ice

1 cup low-fat organic milk

1 tablespoon soy nut butter

2 tablespoons protein powder

1 banana, sliced

Put the ice and milk in the blender first and top with the soy nut butter, protein powder, and banana.  Blend on high speed for 1 to 2 minutes, or until the contents have been thoroughly mixed and smooth.

Nutritional Information per serving: 394 calories, 32.8 g protein, 50g carbohydrates, 4.6g fiber, 8.9g fat, 1.5g saturated fat, 196 mg sodium

Chicken Fajitas for Dinner

Chicken Fajitas

You can try a different source of protein each time you make fajitas. This recipe calls for chicken but you can also try a lean cut of steak, seitan, or extra-firm tofu.  First start with your favorite and then next time, try something new!  Variety is the spice of life! If you decide to use a prepared marinade, check the ingredients carefully to make sure you are getting too much sugar or sodium. (The nutritional information for this recipe includes the home made marinade.)

4 servings

Marinade

¼ cup white wine vinegar

2 tablespoons balsamic vinegar

¼ cup olive oil

1 teaspoon cayenne pepper, or to taste

3 cloves garlic, minced

¼ teaspoon cumin powder

1 tablespoon freshly ground black pepper

2 tablespoons lime juice

1 tablespoon orange juice

1 tablespoon lemon juice

Filling

16 ounces boneless chicken breast, sliced into strips

1 tablespoon olive oil

1 large sweet onion, sliced into strips

1 green bell pepper, sliced into strips

1 red bell pepper, sliced into strips

2 tablespoons fresh chopped cilantro

4 (6-inch) whole wheat tortillas

Accompaniments

4 tablespoons prepared guacamole or 8 avocado slices

4 ounces fat-free Greek yogurt

8 tablespoons salsa (I recommend Amy’s Organic Salsa, medium)

2 limes, sliced into 8 wedges

For the marinade: In a large bowl mix all of the ingredients until well combined.

For the fajitas:  Marinate the chicken strips for at least 30 minutes. Heat the oil in a very large skillet on high heat.  Sauté the onion and peppers for about 8 minutes, or until crisp-tender, and remove the onions and peppers from the pan and set aside. Add the chicken and all of the marinade to the skillet and cook, stirring constantly, until the chicken is thoroughly done. Put the onion and peppers back in the skillet with the chicken and add the cilantro. Cook, stirring constantly, until everything is thoroughly heated.

Just before serving, heat the tortillas in the oven wrapped in foil for 10 minutes or in a separate skillet for about 30 seconds on each side or until lightly toasted. Place ¼ of the chicken mixture in each tortilla, roll up, and serve with the guacamole or avocado slices, Greek yogurt, salsa, and lime wedges.

Nutritional Information per serving (marinade only): 138 calories, 0.85 g protein, 3.85 g carbohydrates, 13.5 g fat, 1.9 g saturated fat, 340mg sodium

Nutritional Information per serving (includes marinade): 443 calories, 35 g protein, 27 g carbohydrates, 10.2 g fiber, 7 g fat, 2 g saturated fat, 876 mg sodium 

Tuna Pita Sandwich

Tuna Pita Sandwich

Tuna is a cold water fish that is packed with lean protein and healthy omega-3 fatty acids that your body cannot produce on its own but must get through food. The brain is composed of more than 60% fat and many brain disorders including Alzheimer’s, depression, memory loss, and attention deficit disorders have been linked to a deficiency in omega-3 fatty acids. Of course you all know the amazing benefits that omega-3 fatty acid fish oils have on decreasing your risk of cardiovascular disease, stroke, blood clots, and certain types of cancer (breast, colon and prostate).  So enjoy that tuna sandwich knowing that you are helping the health of your body!

1 serving

1 (5.8-ounce) can of albacore tuna in water

8 cherry tomatoes, chopped

½ onion, thinly sliced

½ teaspoon ground pepper

½ tablespoon olive oil

1 (6-inch) whole wheat pocket pita

½ cup mixed green baby lettuce

In a small bowl, mix the tuna, tomatoes, onion, ground pepper, and olive oil together.  Cut the pita in half and fill each pocket with ½ of the lettuce and tuna mixture.

Nutritional Information per serving: 477 calories, 51 g protein, 47.8 g carbohydrates, 7.5 g fiber, 8 g fat, 1g saturated fat, 910 mg sodium

Greek Yogurt Crunch

Greek Yogurt Crunch

Here is another great meal you can take on the go!  Greek yogurt is very low in sugar and high in protein, so it’s a perfect choice for those who are diabetic or for anyone who wants to limit their intake of refined sugars. FAGE Greek yogurt is the brand that I see most often at grocery stores. FAGE is the leading dairy company in Greece (www.fageusa.com).  3 Greek Gods (www.3greekgods.com) also makes organic Greek yogurt.  As a good alternative to low-fat granola and wheat germ use your favorite organic low-fat crunchy cereal.  Remember to look for at least 5 grams of fiber or more per serving.  Nature’s Path is one of my favorite organic cereal brands, and they offer a great healthy selection especially for kids as well (www.naturespath.com).

1 serving

1 cup fat-free Greek yogurt

¼ cup low-fat granola

1/8 cup toasted wheat germ

½ cup mixed berries (blueberries, raspberries, blackberries)

Pour the yogurt into a medium bowl or travel container and top with granola, berries and wheat germ.

Nutritional Information per serving: 335 calories, 30.8 g protein, 49.8 g carbohydrates, 7.5 g fiber, 32.1 g fat, 175 mg sodium