Trying to incorporate more avocado into my diet. I remember there was a time when I didn’t even like avocado and now I’m searching high and low for more recipes that use them. Of course, the standard spreading some over a piece of whole-wheat toast for breakfast never gets old. Or 2 used for a batch of guac. But avocados have endless possibilities; just like how they’re used to add an extra flavor, texture and look to your regular egg salad recipe.
6 hard-boiled eggs, diced
1 large avocado, diced
1 celery stalk, diced
2 tablespoons plain Greek yogurt
2 tablespoons lite mayonnaise
2 teaspoons apple cider vinegar
1/4 teaspoon salt
Freshly ground black pepper
Using a medium size bowl add eggs, avocado and celery.
In a small bowl, add yogurt, mayonnaise, vinegar, salt and pepper. Mix well and add to the medium bowl with eggs, avocado and celery. Combine well.
Serve immediately or refrigerate in a tight-lid container.
Monday is here and I just started Prep Week for Beachbody’s Transform20. I’m sure most of you have heard of Shaun T, and if you haven’t – do a quick search. He has the most exhilarating workout programs (Insanity!) and is such a motivator. The new Transform20 program only calls for 20 minutes of your day, perfect if you’re the type of person who loses interests after a half hour of hearing a trainer yell instructions and moves. Plus you can lose up to 20lbs in just 6 weeks! If that’s not convincing enough to give it a try, I’m not sure what is.
(Check out the program here if I’ve sparked your interest. We start in a week!)
I’m not in my best shape. My eating may be OK and I have lost 5lbs in the past 3 weeks, but I’m not IN shape. We’re in the middle of having our home gym area remodeled and so I can’t use any of my go-to equipment. So every pound I’ve lost lately has been due to eating clean and cutting down on snacks and sweets. This week is especially an exception because while I will be doing quick prep workouts, I also will need to focus on remaining on my clean-eats path!
Starting the week off right with this salad.This particular salad is packed with plenty of vegetables and protein! I don’t like fish myself, but I love a good can of tuna with some light mayonnaise. Add it into a salad and you’ve got even more of my attention. But I feel as though I see a lack of tuna recipes on the internet. I guess maybe there are only so many ways that you can incorporate it into a meal other than just the by using it in staple recipes.
It’s awfully colorful too, and I know that can be appealing to some. I like pretty food. It’s more photogenic and it also meal-preps wonderfully which should always be the exception. We don’t necessarily have the time to prepare our foods daily and in order to stay on track, you’re guaranteed to succeed with your personal goals if you’re preprepared.
½ cup whole wheat pasta
1 can of tuna, drained
2 cups Romaine lettuce
1 stick of celery, diced
1 can of tuna, drained
8 cherry tomatoes, quartered
½ red onion, chopped
¼ cup sweet corn
¼ cup cucumber, peeled and diced
2 Tbsp reduced fat mayonnaise
2 tsp white wine vinegar
1 Tbsp water
pinch of salt and pepper
Cook pasta accordingly and drain. Set aside.
Using a small bowl, add all dressing ingredients; whisk well. Set aside.
Divide ingredients between 2 plates, lettuce and pasta first followed by vegetables. Lastly add tuna and drizzle dressing onto.
I don’t know anyone else who loves egg salad more than me. It can be made so healthy-ish, it’s simple to make and it tastes great in a variety of ways. Plus it’s loaded in protein! This particular recipe is 2 eggs per serving equaling up to 12g of protein! That’s great for a pre or post-workout meal.
Since I’m still getting the hang of this container counting, I’ve been getting quite a bit of help from some blogs that I’ve found on Pinterest, (thank goodness for Pinterest, by the way) – it can be a little overwhelming at first, so finding food ideas via others who have done it before is a tremendous stress-reliever and makes nutrition blocks seem much more do-able. I’m on week 2 and I’m starting to get the hang of it. You can eat “outside of the box.” You don’t have to eat strictly meat and a vegetable and a teaspoon for each meal. There are some great resources out there that are much more creative, like this egg salad recipe that I found via Carrie Elle.
- 2 hard-boiled eggs, peeled and cut into small pieces
- 1½ tsp lite mayo
- ½ tsp dijon mustard
- ¼ tsp paprika
- pinch of himalayan salt and pepper, for taste
- Add all ingredients into a medium size bowl. Chill for approximately 1+ hour, if possible before serving.
- 1 red, 1.5 tsp for 21DayFix.
Tuna is a good source of protein if you’re looking to temporarily ditch the chicken. I’m always interested in anything that ends with the word salad; chicken and tuna both, but I’m especially interested when you can cut the calories in half by using yogurt. And while yogurt is ideal, it can also lack a little bit of flavor. This is where apple and celery come in. The sweetness of diced apple pieces and the crunch of celery make this meal an easy repeat offender.
Apple and Yogurt Tuna Salad
A healthy spin on tuna salad, fruit and veggies included.
- 1 small apple, diced
- 2 celery stalks, diced
- ¼ cup plain non-fat greek yogurt
- 5-ounce can of tuna, drained
- 1 tablespoon lite mayonnaise
- 1 teaspoon onion, chopped
- ¼ teaspoon garlic salt
- squeeze of lemon juice
- salt, for taste
- pepper, for taste
- Add all ingredients into a medium size bowl. Serve over whole-wheat bread, a bed of lettuce or in a pita.
I spent the middle of my March Madness-on-a-Saturday afternoon online looking for some new healthy recipes for the week that I could give a try. Pinterest never fails, I found this easy (and super delicious) recipe from Gimme Some Oven that I just had to prepare for my lunches. Not only does it include just a few simple ingredients – the dressing is extremely tasty and blends well with the pasta and vegetables.
Meal prep keeps me on my toes. I’ve always believed that if you don’t plan accordingly, you’re setting yourself up to potentially slide off the path.
Luckily – this pasta salad holds well for several days. Prep away.
Mediterranean Pasta Salad
Quick take on a Mediterranean style pasta dish that's best served cold.
- 12-ounce box of farfalle pasta
- 1 English cucumber, diced
- 1 pint grape tomatoes, cut into halves
- 4-ounces crumbled fat-free feta cheese
- half of a medium size red onion, sliced thin
- 1/4 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon lemon juice (fresh is best!)
- 2 teaspoons dried oregano
- 1 teaspoon organic honey
- 2 garlic cloves, minced
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- small pinch of crushed red pepper flakes
- Cook pasta accordingly. Drain and rinse with cold water until pasta can be handled.
- Meanwhile, prepare lemon-herb vinaigrette dressing by whisking all ingredients in a small bowl. Set aside.
- Using a large bowl, add your pasta, cucumbers, tomatoes, and onion slices. Mix well. Carefully fold feta cheese into mixture, followed by drizzling the lemon-herb vinaigrette dressing overtop. Toss salad well so that dressing is evenly spread.
- Divide between 4 bowls and serve with additional feta cheese if desired.
- The original recipe calls for olives. I don't care much for them, but if you do, feel free to add a handful to the ingredients.
It’s September and to me that’s basically fall. AKA apple pickin’ time. Last year we visited a local apple (and various other grown fruits and vegetables) farm and picked enough to make a serious amount of slow-cooker apple sauce and some cute little mini apple pies. However, I think that this year I would like to branch out a little more with my apple recipes and try some new things. This little dip recipe isn’t new, but it sure is delicious and takes less than 5 minutes to whip up for a quick mid-day treat.
Having fruit for a snack is a for-sure way to stay on the healthy path. Especially if you’re eating apples as they contain no fat, sodium or cholesterol and are a good source of fiber. Pair them with some peanut butter for protein and greek yogurt for your nutrients and you have an extremely good-for-you dip.
Easy Apple Yogurt Dip
- plain greek yogurt
- small apple of your choice, sliced
- 1 tablespoon of peanut butter or almond butter
- 1 teaspoon vanilla extract
- pinch of cinnamon
- Add each ingredient in an amount to your liking. Stir well and enjoy with fresh apple slices.
When you finish putting together a week’s worth of lunch in the form of a salad and it doesn’t take much effort at all yet it tastes like it should? The feeling of satisfaction AND victory. Not only did I just save myself time each day by prepping this meal ahead in bulk amount, but I get to look forward to having more time to actually enjoy it.
Most Mediterranean salads have olives in them. Feel free to add those to the list of ingredients if you happen to like olives. I don’t, so I opted to leave them out.
Mediterranean Pasta Salad
A quick and easy take on a Mediterranean salad with an added bonus: pasta noodles.
- 12-ounces farfalle pasta, cooked according to directions
- 1 cucumber, diced
- 3 roma tomatoes, diced
- 4-ounces crumbled low fat feta cheese
- half of a medium size red onion, thinly sliced
- ¼ cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 2 teaspoons dried oregano
- 1 teaspoon honey
- 1 tablespoon fresh lemon juice
- 1 teaspoon minced garlic
- ¼ teaspoon salt
- ¼ teaspoon fresh black pepper
- Cook pasta according to package over med-high heat in a medium size saucepan. Drain in a strainer under cold water for 30-45 minutes to cool off pasta. Drain again.
- Add cucumber, tomatoes, red onion and feta cheese to a medium size mixing bowl. Add Lemon-Herb Vinaigrette and combine well. Next add pasta and combine again. Serve immediately.
Adapted from Gimme Some Oven
What’s the first thing you think of when the cold, winter weather finally shows up outside your doorstep? Is it hot soup? If so, I think you’re going to really enjoy this recipe. Not only does it call for just a few ingredients, most of which you may already have. But it’s a quick cooker! We’re talking hot, homemade soup in 30 minutes. And it’s really, really good.
Loaded Potato Soup
Perfect warm soup for the winter season.
- 4 tablespoons unsalted butter
- 1 tablespoon flour
- 3 1/2 cups low-fat milk
- 4 russet potatoes, peeled and cut into small cubes (think 1.4 inch)
- 1/4 cup sharp cheddar cheese
- 1/2 cup low-fat sour cream
- bacon, cooked and crumbled (optional, but adds taste if you add it prior to serving)
- 1. Heat butter in a large saucepan over medium heat until melted.
- 2. Add flour, whisking until brown.
- 3. Next, slowly add milk, stirring constantly. Bring to a boil.
- 4. Add potatoes, reduce heat. Stir often, letting sit 15-20 minutes before adding cheese and sour cream.
- 5. Let sit another 5 minutes to thicken.
- 6. Serve with cheese and bacon ontop, if desired.
- I like to add some bacon prior and stirring it in. It gives it a more salty taste doing so.