A wholesome breakfast kick-starts your metabolism and helps you to burn more calories throughout the day.

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

Courtesy of RealHealthyRecipes.com

What You Need
Serves 4

1 teaspoon olive oil
1 garlic clove, minced
¼ cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

Instructions

1. Spread a tablespoon of pesto over each tortilla and set aside.

2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Then, add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutrition
One serving equals 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Here’s a high protein salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, and still lends lots of flavor.This delicious recipe for Spinach Salad is a quick and simple meal that’s filled with fiber and protein. For a complete dinner, add a grilled and sliced chicken breast. 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 4

• 4 hard boiled eggs, chopped
• 6 pieces bacon, crumbled
• 1 cup cherry tomatoes, halved
• Juice from one lime
• dash of pepper

Instructions

1. Combine the spinach, eggs, bacon and tomatoes in a large bowl.

2. In a small bowl whisk the olive oil, lime juice and pepper.

3. Pour the dressing over the salad, mix and serve.

Nutrition

One serving equals: 170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein

By Lisa Wright, CFT

Ingredients: 

*1½ cups coconut water
1 T lemon juice
½ C plain low-fat yogurt, preferably Greek-style
1 C packed baby spinach
2 T unsalted almonds
1 T honey
½ t almond extract
⅔ C frozen blueberries

Directions:

Place all ingredients into a blender in the order listed, and blend until smooth, about 30 seconds.

Servings: one

Nutrition information:

Per serving: 307 calories; 15 g protein; 7 g fat (2 g saturated); 51 g carbs, 10 g fiber; 405 milligrams

FYI:  Have you ever used coconut water in your smoothies?  Here are some great facts on coconut water:

*Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

We recently served these at our open house and they were an absolute hit. These roll-ups are a quick, easy, no-cook lunch or snack item that will please the whole family.
—

Ingredients

Whole wheat tortillas or flatbread
Your choice of mustard (we used Dijon, Regular & Jalapeno mustards)
Spinach leaves
Low sodium Turkey breast or Ham
String Cheese

 Step 1                               Step 2                             Step 3                             Step 4————-