TrainingwithTracy.com
fitness for life!
Here are some of my favorite healthy recipes!
Protein Pancakes
2-3 egg whites
1 scoop protein powder (chocolate, vanilla or banana)
1 tsp. vanilla
Dash of cinnamon
1 packet Splenda
little water
Mix all ingredients together well. Heat skillet/griddle to medium on stove and cook like a pancake. Top with fat-free spray butter, sugar-free syrup or sugar- free jelly.
Low-fat Peanut Butter Yogurt
1 cup fat-free greek yogurt
1 scoop vanilla whey protein powder
1 tbsp. natural peanut OR almond butter
1 packet Splenda
Whisk all ingredients together and enjoy!
Spinach and Egg White Omelet
4 egg whites and 1 egg yolk
1 cup spinach leaves
1 tsp. minced garlic
1/4 cup bell pepper
1/8 cup onion
1 tbsp. fat free spray butter
1 tsp. Mrs. Dash
In a skillet, use fat-free spray butter to saute spinach, garlic peppers and onions. When spinach has wilted, pour in egg whites and add Mr. Dash. Cook evenly on both sides. For more flavor, top with salsa!
Almond Crusted Tilapia
4 tilapia fillets, thawed
1 tbsp. fat-free spray butter1 tsp. Mrs. Dash
1 tsp. lemon juice
1 tsp. Dill
dash of olive oil
1 tbsp. chopped almonds
Mix all liquid ingredients, spices and almonds together in a small bowl and spread over fish. Bake at 350 degrees for 20 minutes.
No-Cook Protein Bars
1 and 1/2 cup dry raw oatmeal
2 scoops when protein (vanilla or chocolate)
1 tbsp. flax seeds
1 cup non-fat dry powdered milk
1/2 cup natural peanut or almond butter
1/2 cup water
1 tsp. vanilla
1/2 cup dried cranberries
In a large bowl, mix oatmeal, protein, flax seeds and powdered milk. In a separate bowl, whisk peanut butter, vanilla and water. Pour the peanut butter mix into large bowl and combine to form a sticky dough. Add in cranberries. Spray a 8X8 inch pan and spread mix evenly in pan. Freeze for 1 hour, or refrigerate for several hours. Cut into squares and enjoy!
My favorite low-fat Fiesta Dip Mix
1 packet Hidden Valley Ranch Fiesta Dip mix
16 oz. fat-free sour cream
1/2 can chopped black olives
Mix all ingredients above and enjoy with Tostitos Baked Scoops Chips or wheat pita bread/chips.
Low-Fat Turkey Meatballs
16 oz extra lean ground turkey
8 oz lean ground beef
2 egg whites
1/4 cup dry oatmeal
1 tbsp. grated parmesan cheese
2 cloves garlic
1 tsp. Mrs. Dash
1tsp. pepper
1 tsp. thyme
1 tsp. sage
1 tbsp. extra virgin olive oil
Mix all ingredients well together in large bowl. Form into 1 inch balls and place on greased baking sheet. Bake at 350 degrees for 20 minutes. Top with low-fat marinara sauce or low-sugar ketchup.
Double Protein Deviled Eggs
6 boiled eggs
1 – 10 oz. canned tuna or chicken (in water)
1 tbsp. Dijon mustard
1 tsp. vinegar
1 tbsp. dill relish
1 tsp. Mrs. Dash
Dash of pepper
1 tbsp. fat-free plain greek yogurt
Boil 6 eggs on stove. Let cool and peel. Cut long ways, and take out all yolks. In a separate bowl, mix remaining ingredients above. Fill empty egg whites with mixture and enjoy!
Protein Packed Mushrooms
1 package whole mushrooms
1 package extra lean ground turkey or lean beef
1 package of low sodium taco seasoning
Fat-free Italian dressing
1/2 cup fat-free crumbled feta cheese
1/2 cup chopped sun-dried tomatoes
Wash mushrooms and cut caps off. Place upside down on a greased baking sheet. Cook turkey in skillet on stove, then drain water. Then add taco seasoning, feta and sun-dried tomatoes. Put mixture in each mushroom cap. Top each mushroom with 1 drop of Italian dressing. Bake at 425 degrees for 8 – 10 minutes.
