TrainingwithTracy.com
fitness for life!
Recipes
Here are some of my favorite healthy recipes!
Protein Pancakes
3 egg whites
1/2 scoop protein powder (chocolate or vanilla)
1 tsp. vanilla
Dash of cinnamon
1 packet Splenda
Mix all ingredients together. Heat skillet/griddle to medium on stove and cook like a pancake. Top with fat free spray butter, sugar free syrup or low sugar jelly.
1 cup fat free plain or vanilla yogurt 1 scoop vanilla whey protein powder 1 tbsp. natural peanut butter 1 packet Splenda Whisk all ingredients together and enjoy! Try as a dipping sauce for apples, pear and strawberries. Spinach and Egg White Omelet 3 - 4 egg whites 1/2 cup spinach leaves 1 tbsp. fat free spray butter add green bell pepper or mushrooms - if desired
Almond Crusted Tilapia 4 tilapia fillets, thawed 1 tbsp. fat free spray butter 1 1/2 cup dry raw oatmeal 16 oz. fat free sour cream 1/2 can chopped black olives Mix all ingredients above and enjoy with Tostitos Baked Scoops Chips. Low-Fat Turkey Meatballs
Low fat Peanut Butter Yogurt
1 tsp. minced garlic
In a skillet, use fat free spray butter to saute spinach leaves and garlic. When spinach has wilted, pour in egg whites and cook. Top with fat free shredded cheese or salsa.
1 tsp. Mrs. Dash
1 tsp. lemon juice
dash of 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
2 scoops when protein - vanilla or chocolate
2 tbsp. flax seeds
1 cup non-fat dry powdered milk
1/2 cup natural peanut butter
1/2 cup water
1 tsp. vanilla
1/2 cup dried cranberries or raisins - if desired
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 or raisins if desired. 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
20 oz (large pack) extra lean ground turkey meat
2 egg whites
1/2 cup plain dried bread crumbs
1 tsp. Mrs. Dash
2 cloves garlic
1 tbsp. grated parmesan cheese
1 tsp. extra virgin olive oil
1 tsp. parsley
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.
