Stuffed Chicken

Jalapeno popper stuffed chicken

2 large boneless skinless chicken breast

1/2 package (4oz) of fat free cream cheese - softened

4 stripes of bacon cooked and chopped OR 4 tbsp jarred bacon bits

1 jalapeno - diced

1/2 cup onion - diced

1/2 cup cheddar or colby jack cheese - shredded

salt and pepper

Preheat oven to 375. Cut chicken breasts in half long ways to make them thinner and pound in between plastic wrap with a meat mallet until very thin, sprinkle with salt and pepper on both sides. In a large bowl combine the cream cheese, bacon, jalapeno, onion, and cheese. Put 1/4 of the mix onto the middle of the chicken and roll them up. Secure with toothpicks. Line a baking sheet with foil and spray with cooking spray.  Bake chicken for about 20min or until fully cooked. Try dipping it in fat free ranch!

You can also dip these and egg wash and breadcrumbs for crispy chicken!

Broccoli cheese stuffed chicken

2 boneless skinless chicken breasts

1 pkg frozen broccoli florets

1 cup shredded cheddar or colby jack cheese

1 egg

1 tbsp water

1 cup whole wheat bread crumbs

spices for breadcrumbs - parsley, garlic powder, onion powder, salt & pepper

Preheat oven to 375. Cut chicken breasts in half long ways to make them thinner and pound in between plastic wrap with a meat mallet until very thin, sprinkle with salt and pepper on both sides. In a bowl combine cooked broccoli and cheese. Place 1/4 cup of broccoli cheese mic in the middle of chicken, roll and secure with toothpicks. Whisk egg and water. Dredge chicken in egg and roll into breadcrumbs. Line a baking sheet with foil and cooking spray. Cook for about 20min or until done. 

Panini's!

 Who needs to buy a $60 panini press when you have a George Foreman?! This thing is my new best friend :) There are TONS of different ways to make your sandwich and this is one of my favorites.

Chicken Pesto Panini


You will need:


2 slices whole wheat bakery bread
1 slice provolone cheese
1 tbsp pesto
deli chicken
tomato
spray butter










Heat your George Foreman on Medium. Spray your bread with spray butter. Spread on the pesto and add the remaining ingredients. Press George Foreman down and cook for about 3-4 minutes. There you have yourself a homemade panini! 








You can make a melt (turkey, ham, bacon) steak and cheese, veggie! The ideas are endless.

Healthy Protein French Toast

This is my new favorite breakfast! 

French Toast 
This made 5 pieces 


5 pieces of whole wheat french toast
1 egg whole egg
3 egg whites
2 tbsp almond milk or skim milk
1/2 scoop vanilla whey protein powder
1/2 tbsp truvia
sprinkle of cinnamon


Whisk all ingredients in a bowl, dredge bread in the mixture so it's completely covered and place on a griddle. 


Blueberry topping


1/2 cup blueberries
2 tbsp agave nectar


Combine the two in a bowl and microwave for about a minute. Smash the blueberries with a fork and pour over the french toast! 

Buffalo Tuna Grilled Cheese

2 slices whole wheat bread
1 slice 2% american cheese
1 can light tuna in water
1 tbsp buffalo sauce (i used buffalo wild wings mild sauce)
1 tbsp light or fat free ranch dressing
1 tbsp light butter, spray butter, or olive oil pam


Drain tuna and place in a bowl with buffalo sauce and tuna, mix. Butter or spray your bread slices, top with tuna and cheese and cook for about 3 min on each side. viola! 


Super simple lunch, dinner, or snack! Packed with protein and super yummy! When buying buffalo sauce look for one with lower sodium. Surprisingly BWW's Mild sauce is lower than most store bought brands! 

Healthy chorizo breakfast burrito

Ok yall, dont knock it till you try it. I love chorizo and egg breakfast burritos but they are loaded with fat, sodium, etc. Here is a healthier alternative. SOYRIZO!! Its made with soybeans and is completely vegetarian. Has about 60% less fat, no cholesterol and no sodium nitratel. My husband thought it was "ok", def not a juicy and dripping with grease like the real stuff but still yummy in my book :) 

Squeeze the Soyrizo out out of the casing and cook over med high heat for a few minutes. Add about 5 eggs and 2 egg whites (whisked) to the pan and cook until eggs are done. 

Serve with whole wheat tortillas and a sprinkle of cheddar cheese! 

Protein pancakes!

Pancakes are my favorite breakfast food. I could eat them every morning. Here are a few of my favorite recipes I've made so far :) 
When i bake with protein powder i like to use the "cheaper" stuff that you can find at wal-mart near the pharmacy. It's about $15-20 per tub. And for my shakes i use the "better" stuff like Gold Standard Whey or Muscle Pharm Combat :) That way if im experimenting with a new recipe and it's a total fail I dont feel so bad for wasting it! 

Banana Blueberry protein pancake


1/2 cup oat flour (i make by own by putting quick oats in my ninja food processor)
1 scoop vanilla protein powder
1 egg or two egg whites
1/4 cup almond milk or skim milk
1 tsp baking powder
1 tbsp ground flax seed
1/2 tbsp truvia
banana
blueberry


Mix everything except for banana and blueberries. Pour onto griddle and top with banana slices and blueberries, flip. I topped mine with greek yogurt and sugar free syrup :)

Pumpkin Pie Protein Pancake


1/2 cup oat flour
1 scoop vanilla protein powder
2 1/2 tbsp canned pumpkin
1 egg or two egg whites
1/4 of a banana (mashed)
3/4 cup almond milk or skim milk
1 tsp baking powder
1 tbsp ground flax seed
1 tbsp chopped pecans
1/2 tbsp cinnamon
1/2 tsp nutmeg
1/2 tbsp truvia


Mix all ingredients, pour onto griddle, flip. I topped mine with greek yogurt, cinnamon, shopped pecans and sugar free syrup. 

Peanut Butter Cup Protein Pancake


1/2 cup oat flour
1 scoop chocolate peanut butter protein
1 tbsp PB2
1 egg or two egg whites
1/4 cup almond milk or skim milk (more if needed)
1 tbsp ground flax seed
1/2 tbsp truvia
1 tsp baking powder


Mix everything well, pour onto griddle, flip. I topped mine with a mixture of greek yogurt and natural peanut butter mixed together, semi-sweet chocolate chips and a little sugar free syrup. 


You may be asking yourself why all of these recipes include flax seed, and what is it. Well, here is a website that explains the benefits that go along with it: 


http://www.livestrong.com/article/30291-benefits-consuming-ground-flaxseed/


(I buy mine at natural grocers but you can also find it online :)

Tuna cakes

These tuna cakes are packed with protein and super easy to make for lunch or a quick snack. These bad boys have about 25 grams of protein each!! 

Makes 4 cakes


3 (15oz)cans light tuna (drained)
1                  egg
2                     egg whites
3 tbsp          whole wheat bread crumbs
1 tbsp          parsley
1tbsp           dijon mustard
1/4 cup        diced onion
salt & pepper


Mix everything together and shape into patties. Heat a frying pan with a little olive oil and cook for about 3 minutes on each side. Top with cottage cheese for extra protein!