Fitness Training To Help Restore Your Body And Revitalize Your Life.
|
Breakfast Foods
Egg-Bake
- 1 Dozen Eggs turned/stirred or 2-16 oz. egg whites
- 1 Cup Chopped Spinach
- 1 Cup Chopped Mushrooms
- 24 oz Fat-Free Cottage Cheese
- Bake in 9x13" Glass Dish for 1 hour at 350 degrees
Pancakes
- 2 Cups Old Fashioned Oats
- 6 Eggs
- 1 banana (optional)
- 1 Scoop Chocolate 365 Brand Protein Powder (optional)
- 1/2 Cup-1 Cup All-Natural Unsweetend Almond Milk (amount optional for thickness)
- Blend Ingredients in blender and cook over griddle (cooks very quickly)
- Makes 8-10 6" Pancakes
- Serves well with tablespoon of All-Natural Peanut butter and a drizzle of honey!
Healthy Snacks
DF Revive Granola
- 2 Cups Old Fashioned Oats
- 3/4 Jar All-Natural Peanut Butter
- 3/4 Cup Honey
- 1 Cup Sunflower Seeds
- 1 Cup Shaved Almonds
- Mix Together and Serve Chilled
Grainless Granola
- 1 cup cooked quinoa seed
- 3/4 cup pumpkin seed
- 3/4 cup sesame seed
- 1 cup pecan pieces
- 3/4 cup sunflower seeds
- 1 jar natural almond butter
- 1/3 cup honey (or to taste)
- 6-8 tsp cinnamon
- On low, melt almond butter and honey, add mixture of dry ingredients in pot
- Pre-heat oven to 350 degrees
- Spray glass baking dish, place mixture inside and bake 10 minutes
- Place in refrigerator after baking is finished until hard....enjoy!
Apple/Banana Dip
- 1 scoop chocolate protein powder
- 1 TBSP All-Natural Peanut Butter
- 2 TBSP (or preference on thickness) of Almond Milk
- Mix together and enjoy with apples, bananas or strawberries
- Keep chilled if not eaten right away
Oatmeal Banana Cookies
- 3 cups old fashioned oats
- 2 mashed ripe bananas
- 2 TBSP cinnamon
- Optional- 1/2 cup crushed walnuts
- Bake in oven for 10 minutes at 350 degrees
Protein Balls
- 6 scoops (365 brand) Chocolate Protein Powder
- 3 cups old fashioned oats
- 15 dried pitted plums
- 2 tbsp raw cocoa powder
- 3/4 cup low fat milk
- 1 tbsp honey
- 1/2 cup natural peanut butter
- 1/2 tsp cinnamon
- 1/2 cup raw cashews
- 1 tbsp coconut oil
- Place all dry ingredients in a large bowl and mix together
- Melt coconut oil in microwave, add to dry ingredients and stir well.
- Add milk, honey and peanut butter. Keep mixing until all ingredients are evenly blended (will be sticky)
- Form individual (2 inch) balls and refrigerate/freeze for desired coolness...enjoy!
Hummus Dip
- 1 (15 oz) can carbonzo beans, drained/rinsed
- 1/2 tsp ground cumin
- 1 tsp lemon juice
- 2 cloves garlic
- 1/2 tsp paprika
- 3 tbsp extra virgin olive oil
- sea salt and pepper to taste
- Enjoy with any veggies for added nutrients and protein! (cucumbers, carrots, tomatoes, etc.)
Shakes, Smoothies & Juices
DF Energy Shake
- 1/2 Cup Frozen Mixed Berries (Strawberry, Blueberry & Blackberry)
- 1/2 Cup Dry Old Fashioned Oats
- 1 Scoop Vanilla *Raw Meal Protein Powder (whole foods)
- 1 Cup Unsweatend Almond Milk
- Blend and enjoy!
- Serves 16 oz.
Lemon Lime Green Juice
- 1 Handful of Kale
- 1 Bunch of Parsley
- 1/2 lemon
- 1/2 lime
- 1 medium pear
- 1 medium apple
- Blend and serve with 1 cup water (makes 1-2 servings)
Cleanse Smoothie
- 1/4 Cucumber
- 1 Handful Spinach/Kale
- 1/2 Avocado
- 1 Kiwi Fruit
- 1/2 Apple
- 1 Squirt Lemon
- 1 Cup Water
- Blend all together
Anti-Inflammatory Smoothie
- 1 Handful of Kale
- 3 Springs of Parsley
- 2 Chunks of Cucumber
- 1/2 Stalk of Celery
- 1/2 Pear
- 1/2 Inch of Ginger
- 1 Splash of Apple Cider Vinegar
- Blend all together
Lunch/Dinner Ideas
Quinoa Salad
- 1/2 cup uncooked quinoa
- 1 bunch parsley, chopped
- 1/4 cup finely chopped onion
- 1/2 cucumber, peeled and chopped
- 2 plum tomatoes, diced
- 1 tablespoon extra virgin olive oil
- Cook quinoa and allow to cool for 25 minutes
- In a bowl, toss quonoa with remaining ingredients
- This is a very healthy amount of total calories, protein, carbohydrates and fat
- High fiber and low sodium!
Broccoli Salad
- 1 1/2 cup shopped strawberries
- 1 1/2 cup broccoli
- 1/4 cup salted cashews chopped
- 2 tbsp toasted coconut
- Dressing:
- 2 tbsp greek yogurt
- 1 tbsp balsamic vinegar
- 2 tbsp honey
- Sprinkle of cinnamon
- Mix to salad and enjoy!
Tuna w/ Veggies
- 1 can tuna in water, drained
- 1/3 cup chopped dill pickles
- 1/3 cup chopped tomatoes
- 2 tbsp yellow mustard
- 2-3 Lettuce Leaves for holding/making sandwich
- serve on lettuce and enjoy!
Bison Meatloaf
- 1 pound ground turkey
- 1 pound ground bison
- 1/2 cup ground flax seed (for binding)
- mix in bowl and add to individual muffin tin
- Bake in oven at 350 degrees for 30 minutes
- Serve and enjoy with your choice of steamed veggies!