At Fitlife, we believe in the power of REAL food. We also know that life gets in the way, more often than not… which can lead to poor decisions and guilt (ain’t nobody got time for that!). Because of this, we asked some of our incredible writing contributors to compile some of their favorite healthy recipes to bring you 2 weeks worth of REAL food!
As you’ve likely read in our blog or heard in our videos, preparation is KEY to success!We’ve taken the guesswork out of what to make – now all that you have to do is follow the directions and enjoy!
If you want to get super serious… we’ve got a fool-proof plan complete with 30 Days Of Real Food, including meal plans, recipes, shopping lists and a ton of information! Be sure to check out our Give Your Body 30 Program and take your health to the next level!
And if you need a coach to guide and support you along the way, we’ve got you covered there too! Check out our coaching program and re-commit to YOU! Drop those excuses keeping you stuck… and drop the extra pounds leaving you feeling uncomfortable and unhappy!
It’s time to reclaim your health and take back your life! You’re worth it, my friend.
Breakfast is the most important meal of the day. You need to make this your largest meal of the day. But, it’s important to keep it low in sugar, low in carbohydrates and high in protein, fiber and fat. Bacon with eggs is actually a pretty good breakfast – as long as it’s pastured pork and free-range eggs!
But, when you don’t have time to cook, this fat-burning smoothie will fill you up and keep you sustained till lunchtime and beyond! This smoothie is also good for those with hypothyroid and digestive issues.
The MCT oil is thermogenic (burns fat), the avocado provides you with healthy monounsaturated fats, minerals, vitamin E and folate and the pumpkin seeds and raw cacao provide you with magnesium, healthy fats, iron and fiber. I like to use Brazil nuts to get selenium, which is required for appropriate thyroid hormone synthesis, activation and metabolism. The thyroid gland has the highest selenium content per gram of tissue among all organs. Brazil Nuts have the highest natural source of selenium.
If Maca is new to you, this is a great adaptogenic root that helps the body adapt to stressors of all kinds and boosts energy. It’s also most known for its ability to improve fertility, libido and sexual function.
Grease the skillet and use a ¼ or smaller measuring cup to scoop batter into pan.
Flip once bubbles start to appear.
Top with organic butter, maple syrup or honey.
Benefits: This flour-free recipe is easy on the digestive system and designed especially for those who follow a grain-free diet. ½ a cup of mashed pumpkin contains 100 percent of the recommended daily intake of vitamin A, which is important for good eyesight. Pumpkin is also good for digestion and weight management, because of its fiber content.
Add zucchini, carrots, eggs and spices and mix together.
Grease a 9” by 13” baking dish with butter and pour in the mixture.
Bake for 45 minutes or until edges are brown.
Benefits:Eggs are considered by some to be one of the healthiest foods on the planet. Eggs have the perfect balance of protein and essential amino acids, which are important for burning fat, building muscle and staying full for longer periods of time. Eggs also contain over 13 different vitamins and minerals, several trace nutrients and only contain about 77 calories. Studies have shown that people who start off the day with eggs are less hungry later on.
#7 Swiss Muesli
Reference: Delicious Meets Nutritious by Stephen Richards (CEO of BetterBody Foods)
Coconut oil – As superfoodie as they come, coconut oil supports weight loss because it’s high in medium chain triglycerides, as well as improves glucose tolerance and insulin resistance, promotes cardiovascular health, and protects you against Alzheimer’s disease.
Eggs – Will satiate you while sending an army of healthy vitamins into your body.
Zucchinis – These veggies are super low in calories, while high in potassium and fiber.
Fresh fish – Fish are protein and omega-3 powerhouses!
#12 Avocado Breakfast Bowl
Source: The Paleo Primer by Keris Marsden and Matt Whitmore
Heat the oil in a frying pan and add in the chicken
Stir-fry the chicken and season it with salt, pepper, and smoked paprika
Cook the bacon in a separate frying pan until golden
While the chicken and bacon are cooking, slice the avocado in half and remove the pit. Keeping the skin of the avocado halves intact, scoop the flesh out into a bowl. Mash together until creamy, leaving it a little chunky.
Place the mashed avocado back into the empty shell. When the chicken and bacon are cooked, place on top of the mashed avocado
To complement your meal, serve with sliced tomato (Optional)
Why it’s good for you:
Healthy oil or fat – Satiates, boosts brain health, and tastes delicious.
Chicken breasts – Protein!
Paprika – This spice offers you Vitamin A, Carotenoids, Iron, and Vitamin E.
Avocado – Another satiating, nutrient-dense powerhouse, the avocado also contains a plentiful amount of protein and potassium.
Bacon – Bacon fills your protein needs, while curbing cravings, raising the good kind of cholesterol (HDL), and benefitting the thyroid gland with its selenium content. Plus, it’s super low in carbs.
About 3 slices worth of pineapple (or as you feel) (I used fresh pineapple, but it may work with canned!)
5-6 cherry tomatoes (or more if you like tomatoes!!!) (or ½ – 1 regular tomato)
3 sweet red pepper
1 Thai pepper (you can use jalapeno or whatever other spicy pepper you have)
Handful of fresh cilantro
Juice of one lemon (or lime, but I only had lemon)
Cut the avocado in half, peel, take out the pit and dice it into tiny pieces.
Cut the pineapple into tiny pieces.
Cut the cherry tomatoes into quarters or however you like it.
Finely chop the sweet peppers, the Thai (or whatever spicey) pepper, the onion and the cilantro.
Put everything into a bowl in whatever order, but starting with the avocado and finishing with the tomato. Add the lemon (or lime) juice. Mix well. Add the salt. Mix well again. Eat them with raw crackers or add them to your salad.
Let it chill in the fridge for half an hour or so.
Health Fact: Avocados are great source of healthy fat.
This is a great, quick lunch that can be made in a toaster oven at the office or at home. Make sure you check your marinara sauce for added sugar though. Mushrooms are a great meat replacement and are full of protein, fiber and minerals.
Bring quinoa and chicken broth to a boil and simmer, stirring frequently, until all liquid is absorbed and quinoa is soft.
In separate pan, heat oil and cook veggies and garlic until soft.
Turn heat to medium-low and add quinoa.
Mix together for 30 seconds.
Make a small crater in the middle of the pan and add eggs.
Allow to cook for a moment and then stir together all the ingredients in pan until eggs are cooked to desired consistency.
Benefits:Quinoa is a complete protein, which means it supplies your body with all the essential amino acids. It is a great substitute for traditional grains and is gluten and cholesterol-free. Quinoa is good for curbing appetite and helping you stay full for longer periods of times.
Yellow squash are easy to grow or to find at local farmers markets. They are low in calories, but rich in vitamins and minerals like vitamin C, magnesium, vitamin A, fiber, potassium and manganese.
Blend cashews, nutritional yeast, water and sea salt until mixed well.
Benefits: Nutritional yeast is an inactive yeast that makes a great cheese substitute and is packed with nutrients. It contains vitamin B-12, which is vital for protecting red blood cells and also caring for your nervous system. 2 tbsp of nutritional yeast contains 9 grams of protein and is also high in fiber and folic acid.
Cashews are not only delicious, but are thought to help with cancer prevention, heart health, bone health, nervous system health and weight management.
1 7½-ounce can of boneless, skinless, sockeye salmon, drained, or leftover Poached Salmon with Moroccan Pesto
3 tsp Dijon mustard
2 tsp freshly squeezed lemon juice
2 tsp extra-virgin olive oil
Pinch of cayenne
Pinch of salt (you could use pink Himalayan sea salt)
3 tbsp finely chopped celery
2 tbsp finely chopped fresh flat-leaf parsley
Put the salmon in a bowl and break it into small pieces with a fork.
Stir in the mustard, lemon juice, olive oil, cayenne, salt, celery and parsley.
If needed, adjust flavors with lemon juice and a pinch of salt.
Storage: Store in an airtight container in the refrigerator for 2 days.
All salmon are not created equal. This recipe features wild Alaskan sockeye. It’s the “wild” part that’s really important. Wild salmon are far higher in omega-3s than their farm-raised brethren and omega-3s have been linked to a whole host of cancer-fighting benefits. The nice thing is, you don’t have to go fishing or even handle a salmon fillet to make this dish; there are great brands of wild sockeye that come in cans. That said, of course you can also make this with an equal amount of leftover home-cooked salmon. Either way, this salad is easy to prepare: All it takes is a quick stir with a few choice ingredients and there you go – a nice, filling dish that’s rich in protein, yummy and versatile. Serve it in a pita, wrap it in a tortilla, or mound it atop salad greens.
Avocado lovers will go ga-ga over the taste and those with swallowing difficulties or mouth sores will delight in the texture. Those of you into cool or room-temperature soups will embrace the clean, fresh feel of this blend. Avocados are one of those great superfoods, full of good fats and vitamins. They’re fun to work with and all of the great shades of green in this soup are like preparing a beautiful watercolor that you can eat.
1 medium red bell pepper, cored, seeded, and quartered
2 teaspoons ground cumin
1 tablespoon grated orange zest
½ cup sliced scallion
½ cup minced fresh mint leaves
1 or 2 fresh minced chiles (jalapeño, Thai, serrano, or habanero), or to taste
¼ cup raisins (optional)
Preheat the oven to 400˚F.
Peel the sweet potatoes and cut them into bite-size pieces.
Put the pieces on a baking sheet, drizzle with two tablespoons of oil, and toss to coat. Sprinkle with salt and pepper, and roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes.
Make the dressing while the potatoes cook. Put the remaining six tablespoons of oil in a blender, along with the vinegar, bell pepper, cumin, and zest if you're using it. Sprinkle with a little salt and pepper. Purée until smooth.
Toss the warm potatoes with the scallion, mint, chiles, and raisins (optional). Add ½ cup of the dressing, and toss to coat. Taste and adjust the seasoning. Serve immediately or at room temperature.
Why it’s good for you:
Sweet potatoes – One serving gives you 400% of your daily need for Vitamin A, as well as high amounts of fiber and potassium. They help regulate blood sugar and can aid in weight loss.
The zesty red-pepper and jalapeno dressing – Full of antioxidants and flavor, with a spicy kick that will satiate you without having to eat as much.
Add small amounts of flour until mixture sticks together.
Form patties (should make 4).
Heat coconut oil in fry pan add patties and cook until bottom side is brown, flip and do the same. Serve with side salad.
Health Facts:Coconut oil helps improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins. Tuna provides a healthy dose of omega 3’s.
Cook the quinoa, spread it all over the sushi roll, add vegetables, roll it up and slice it.
Health Fact:Quinoa is a pseudo grain high in protein. Nori is rich in vitamins and minerals, including iodine, magnesium, calcium, sodium, iron and folic acid.
#3 Salmon Croquettes
My Grandmother made these for me when I was little. My favorite thing was to hunt for the tiny, edible bones and crunch them. Now, I’m passing this recipe onto my children who love to do the same thing. We have contests to see who has the most bones, which are a great source of calcium.
Author: (By Cindy Santa Ana, Author of Unprocessed Living)
1 can Wild Alaskan Salmon
½ cup quick-cooking oats
1 tsp Dijon mustard
1 farm-fresh egg
Pinch of dried dill
½ tsp sea salt
½ tsp ground pepper
1 tbsp coconut oil or ghee
Put all the ingredients in a large bowl and use your hands to combine everything.
Form small patties with your hands.
Heat oil in a large skillet over medium heat.
Place croquettes in skillet and brown on each side, about 3-4 minutes.
Serve with ketchup for the kids or try mixing a teaspoon of Sriracha with ketchup for a spicy kick. Or, mix a little honey with Dijon for a sweet and sour sauce.
#4 Quinoa, Carrot & Butternut Squash Stew
This is a delicious and hearty vegan meal that can please all palates, vegan or not. It’s also very pretty to serve with all the bright colors. Quinoa is a complete protein and provides filling fiber and essential nutrients.
Place tilapia fillets, broccoli and onions onto baking pan.
Squeeze lemon juice over everything.
Drizzle butter over everything.
Place chopped garlic slices on top of each tilapia fillet and around veggies.
Sprinkle on spices.
Bake for about 30 minutes or until fish is white and pulls apart with a fork.
Benefits: 1 serving of tilapia contains a whopping 29.5 grams of protein! That is more than you’ll get in a typical protein shake or protein bar. Tilapia is also low in calories and full of healthy fats, which are important for fuel and appetite control.
Add ground chicken and cook until it is cooked through, breaking up with a spatula so it resembles ground beef.
Remove from heat.
Stir in onion, garlic, coconut aminos, hoisin sauce, ginger, rice wine vinegar and sriracha sauce until meat is completely coated.
Fold in water chestnuts, green onion and peanuts.
Salt to taste.
Serve in lettuce leaves.
Benefits: Paleo friendly and gluten-free, this recipe is great for those looking for a delicious meal that won’t make them feel bloated afterwards. Coconut aminos, a popular and healthier substitute for soy sauce, are harvested straight from coconut tree sap and contain 17 naturally occurring amino acids. Unlike other amino acid products, coconut aminos are unadulterated and non-hydrolyzed, which means they are natural and will have no negative effects on those who are sensitive to MSG.
1 lb organic chicken breast - cut in bite size pieces
Mix in bowl 1 tsp of each:
Garlic powder, onion powder, paprika
Add to bowl ¾ cup organic rice flour
1 cup unsweetened vanilla almond milk
1 Tbsp coconut oil
Pre heat oven at 350*.
Melt coconut oil in large fry pan.
Dredge chicken in almond milk then in flour/spice mixture until coated.
Add to hot coconut oil, brown on all sides quickly.
Transfer to cookie sheet or baking stone.
Bake until cooked through. Generally 15-20 minutes depending on the size of your chicken.
Health Facts:Chicken is a great source of protein. 1 cup is about 43 grams. Coconut oil helps improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.
Certified Holistic Health and Lifestyle Coach; Writer and Editorial Director at Fitlife.tv
It was through her own personal health journey with misdiagnosis and multiple autoimmune diseases that she found her purpose, which is to help educate, empower and encourage others to live a happy, healthy and fulfilling life. Sheree uses a whole-body approach to healing, focusing on food as medicine, positive mindset, daily movement, stress management, optimal sleep and spirituality. She specializes in a holistic approach to healing autoimmune diseases, with a focus on gut health.
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