Tons of fresh basil brightens this easy vinaigrette. Make extra and drizzle it over grilled chicken, shrimp, and more.

INGREDIENTS

• Kosher salt
• Pepper
• 12 oz. green beans, trimmed and halved
• 1 small shallot, chopped
• 1 c. lightly packed basil leaves
• 3 tbsp. olive oil
• 1 tbsp. red wine vinegar
• 4 c. oak leaf lettuce or butter lettuce
• 1 15-oz. can small white beans, rinsed
• 2 5-oz. cans solid white tuna in water, drained
• 4 soft- or hard-boiled eggs, halved

DIRECTIONS

1. Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.
2. Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth. Transfer half of dressing to a large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs.

NUTRITIONAL INFO
Per serving: 340 calories, 16.5g fat (3g saturated), 31g protein, 770mg sodium, 24g carbs, 8g fiber

From Woman’s Day

A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.

There’s bone broth that’s rich in soothing, immune system supporting minerals and there’s also fresh kale with magical healing properties. Next we have tender meat for usable protein and quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.

Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!

What you need
Serves 16

• 2 tablespoons olive oil
• 3 pounds bone-in breast, turkey or chicken, skin removed
• 1 tablespoon garlic, chopped
• One yellow onion, chopped
• 3 celery stalks, chopped
• 2 parsnips, chopped
• 3 carrots, chopped
• 1 tablespoon fresh thyme
• One teaspoon sea salt
• ½ teaspoon black pepper
• 8 cups bone broth
• 1 cup uncooked quinoa
• 3 cups lacinato kale, chopped
• 2 lemons, juiced
• ¼ cup fresh parsley, chopped

Instructions

1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.
2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Next, cook, stirring occasionally until golden, about 8 minutes.
3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.
4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.
5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Nutrition

One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. This curried chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

What You Need
Serves 2

• 5 oz boneless raw chicken breast, diced
• ¼ cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

Instructions

1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutrition
One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

What you need
Serves 5

• 4 large eggs
• ¾ cup egg whites
• One (15oz) can of pumpkin
• 1 cup almond meal
• One teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

Instructions

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

Nutrition
One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Need a quick breakfast or snack item that won’t erase that awesome workout you just did this morning? Whip up a batch of these gluten and grain-free mini muffins and stock your fridge with the perfect on-the-go snack.

Courtesy of RealHealthyRecipes.com

What you need

Serves 24

• ½ cup blanched almond flour
• ½ cup flax meal
• 1 Tablespoon coconut flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• 3 eggs
• half of a ripe banana, mashed
• ⅓ cup coconut sugar
• 2 Tablespoons pure maple syrup, grade b
• ¼ cup coconut milk, canned, full fat
• 2 Tablespoons almond butter
• 1 teaspoon vanilla extract
• 1 Tablespoon coconut oil, melted
• ½ cup golden raisins
• ½ cup raw pecans, chopped

Instructions

1. Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt

   and cinnamon.

3. In another medium bowl combine the eggs, banana, coconut sugar, maple syrup, coconut milk, almond butter

   and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.

4. Slowly add the melted coconut oil, mix until all the lumps disappear. Add the raisins and pecans and mix well.
5. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.

Nutrition

One mini muffin equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

Here’s a wholesome dinner that will please the whole family. Serve it with a scoop of quinoa and a serving of steamed broccoli for a complete meal.

This delicious recipe for Apricot Chicken is a quick and simple dinner that’s filled with fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch.

Courtesy of RealHealthyRecipes.com

What You Need
Serves 5

½ cup fruit-only apricot preserves
¼ cup coconut aminos
1 Tablespoon apple cider vinegar
2 teaspoons grated fresh ginger
1 garlic clove, minced
¼ teaspoon sweet paprika
1 lb organic chicken tenders

Instructions

1. In a medium skillet combine the apricot preserves, coconut aminos, vinegar, ginger, garlic and sweet paprika. Place over low heat and mix often for 4 minutes. Rinse the chicken tenders and place in a baking sheet. Pour the apricot mixture over the chicken, and place in the fridge for 20 minutes.

2. Turn on the High broil. Line a rimmed baking sheet with foil. Place a wire rack in the center of the sheet and arrange the marinated chicken in a single layer. Place in the oven on the top rack. After 5 minutes, use tongs to flip the chicken. Return to the oven for another 5 minutes. Allow the chicken to blacken slightly.

Nutrition
One serving equals: 215 calories, 1g fat, 91mg sodium, 14g carbohydrate, 1g fiber, and 27g protein

It’s important to start your day off with a healthy serving of protein-packed salmon and veggies. This recipe delivers both as salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper

Instructions

1. In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.

2. In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.

3. Cook until egg whites are set, flipping at least once.

Nutrition
One mini muffin equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Here’s the too-tasty-to-believe one-pan recipe that you should be making for dinner tonight…

Buttery, flaky salmon fillets and crispy roasted broccoli are perfectly seasoned with garlic and lemon in this simple, nutritious dish. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need
Serves 6

For the Broccoli:

• 2 heads broccoli, cut into florets
• 2 tablespoons olive oil
• 1 tablespoon garlic, minced
• sea salt and black pepper, to taste

For the Salmon:

• 5 (6 oz) salmon fillets, skin-on
• 1 tablespoon olive oil
• 2 teaspoons garlic, minced
• 1 teaspoon Lemon Zest
• 2 teaspoons dried marjoram
• ½ teaspoon sea salt
• ground black pepper, to taste
• 1 lemon, cut into 5 slices

Instructions

1. Preheat the oven to 450 degrees F. Lightly grease a rimmed baking sheet with olive oil.
2. In a large bowl toss the broccoli ingredients together, seasoning generously with sea salt and black pepper. Mix until well combined.
3. Spread the seasoned broccoli in a single layer over the prepared baking sheet and roast in the preheated oven for 10 minutes.
4. Meanwhile, drizzle the olive oil over the salmon fillets and evenly sprinkle with the minced garlic, lemon zest and dried marjoram. Season generously with sea salt and black pepper.
5. Remove the baking sheet from the oven and move the broccoli to create open spaces for the fillets. Place the salmon in the empty spaces and put back in the oven for 10 to 12 minutes, until the salmon is flaky and cooked through. Top each fillet with a slice of lemon and place under the high broil for 1 minute. Remove from the oven. Enjoy!

Nutrition

One serving equals: 401 calories, 19g fat, 12g carbohydrate, 8g fiber, 356 mg sodium, 3g sugar, and 42g protein.

A light dinner that’s centered around protein and veggies is the perfect way to end your day. Today I have an innovative recipe that delivers big in both flavor and fitness.

This Fit Turkey Goulash is a fun way to serve up wholesome ingredients that the whole family will enjoy. Making smart substitutions, like using zucchini noodles instead of traditional pasta noodles, is a great way to eat meals that help propel you towards your fitness goal. Lucky for you this wholesome meal is packed with flavor!

Courtesy of RealHealthyRecipes.com

What You Need
Serves 8

3 strips bacon, chopped
2 pounds ground turkey
sea salt and black pepper
2 apples, seeded and diced
2 yellow onions, diced
1 red bell pepper, seeded and diced
2 tablespoons fresh thyme
1 bay leaf
3 tablespoons sweet paprika
1 tablespoon ground cumin
juice of 1 lemon
2½ cups broth (chicken or bone)
5 medium zucchinis
1 tablespoon olive oil
2 tablespoons fresh parsley, minced
2 tablespoons fresh dill, chopped
non-fat, plain Greek yogurt (optional)

Instructions

1. Place a Dutch oven over medium-high heat. Add the bacon and cook until crispy. Transfer the bacon to a plate with a slotted spoon.

2. Add the ground pork to the pot in the bacon drippings, cook, breaking it into smaller pieces. Season with salt and pepper.

3. Add the apples, onions, bell pepper, thyme and bay leaf. Cook until the onions soften, about 5 minutes. Mix in the paprika and cumin.

4. Return the bacon back to the pot, along with the lemon juice and broth. Bring to a boil, reduce the heat to a simmer, and cook until the goulash thickens.

5. Use a veggie peeler to peel the zucchini into flat noodles in a large bowl. Toss with the olive oil and season with sea salt. Mix in the parsley and dill.

6. Serve the goulash warm over zucchini noodles with a dollop of Greek yogurt. Enjoy!

Nutrition
One serving equals: 360 calories, 18g fat, 19g carbohydrate, 5g fiber, and 37g protein.