21 Day Challenge Volume II Recipe Book
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- Giles Potter
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1 21 Day Challenge Volume II Recipe Book The benefits of healthy eating includes an increase in mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. A well balanced diet also increases muscle mass, lowers fat and increases or maintain healthy weight. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, colorful food, creativity in the kitchen, and eating with friends and family!! Enclosed are some quick recipes to I eat daily that will help you make healthy DELICIOUS!! Enjoy All recipes are intended for single serving. Protein and carb grams calculated, may vary slightly from accurate number.
2 Green Smoothie Blend ½ green apple ½ cucumber 1 lemon 1 celery stalk 1 cup kale 1 ½ cup of cold water 27 carb grams Morning Sandwich Small whole wheat pita 2 oz of low sodium turkey 1 egg or 1/3 cup egg whites or substitute ¼ avocado 1 tomato slice 1 oz of part skim mozzarella or reduced fat cheddar Pita toast (optional) Scramble egg with non fat cooking spray. Cook Turkey in small pan with non fat cooking spray (for about 1 minute). Add cheese and cover pan to melt. Place all ingredients in Pita bread. 28 carb grams; 25 protein grams
3 Cheesy Mushroom Scramble 3 eggs or ¾ cup of egg whites or egg substitute 2 oz of reduce fat cheddar 1 cup of mushrooms Cook mushrooms with non fat cooking spray and 3 tablespoons of water for about 5 minutes on medium heat (until brown) Scramble egg with non fat cooking spray. Add cheese and mushrooms when scrambling. 1 ½ tbsp. of natural or reduced fat peanut butter 1 tbsp of raisins 1 tbsp of unsalted peanuts Toast English muffin. Spread peanut butter and top with raisins and peanuts. 26 carb grams; 9 protein grams 8 carb grams; 39 protein grams Peanut Butter Raisin Muffin ½ whole wheat English muffin Low fat Pizza Muffin ½ whole wheat English muffin 1 small tomato
4 3 ounces of park skim ricotta cheese Toast English muffin. Spread on cheese. Top with tomato, oregano and garlic. 17 carb grams; 9 protein grams Cut chicken breast into strips and cook over medium heat with non fat cooking spray. Add garlic and a tbsp. of water once brown. Add it to couscous and add lemon and olive oil. 18 carb grams; 38 protein grams Cucumber Corn Salad ½ cucumber ½ cup of no salt canned corn ½ diced red onion 1 lime Slice cucumber and add corn and red onions. Squeeze lime and add pepper for taste. 24 carb grams Couscous Chicken Bowl 4 oz of chicken breast ½ cup of cooked couscous 10 black olives 1 teaspoon of olive oil 3 minced garlic cloves 1 teaspoon of lemon juice
5 Chicken Soup ½ can of low sodium chicken broth 4 oz of chicken breast ½ cup of water 1 celery stalk 1 carrot ½ cup of onions 1 tbsp sesame seeds Cook shrimp in pan with non fat cooking spray and 2 tbsp of water. Flip until pink. Add to snow peas and sprinkle with sesame seeds. Add 2 tbsp of a low fat vinaigrette 7 carb grams; 23 protein grams Add all ingredients in a pot and boil until chicken is tender. Add pepper and a teaspoon of salt. 12 carb grams; 35 protein grams Shrimp and Snow Pea Salad 3.5 oz of shrimp 1 cup of cooked snow peas
6 Vegetable Noodle soup ½ can of low sodium vegetable or chicken broth ½ cup of pasta ½ cup of water 1 celery stalk 1 carrot ½ cup of onions Place spring mix into bowl add chicken and top with low fat dressing 4 carb grams; 35 protein grams Add all ingredients in a pot and boil until chicken is tender. Add pepper and a teaspoon of salt. 37 carb grams Honey Chicken Salad -4 oz of chicken breast -2 tbsp. of honey -2 cups of spring mix -1 tsp of oil -2 tsp of balsamic vinegar Preheat oven to 350. Place chicken on one sheet of aluminum foil. Add salt free seasonings (onion, garlic powder and pepper) and 1 tbsp. of honey. Spray (3-5x) I can t believe it s not butter spray on top and close the chicken in the foil. Place in oven and cook for minutes Dressing Mix 1 tbsp. of honey, balsamic vinegar and oil.
7 Spaghetti and Spinach 1/3 cup of cooked whole wheat spaghetti 1 cup of spinach ½ cup of mushrooms 1 teaspoon of oil 3 minced garlic cloves Cook spinach stove top over medium heat with non fat cooking spray. Add garlic. Cook mushrooms over medium heat with non fat cooking spray and 2 tbsp of water. Mix spinach, mushroom and garlic with pasta and add I cannot believe it is not butter spray and olive oil. 21 carb grams Italian Style Chicken 4 oz of chicken breast 1 tomato ½ cup of water 1 garlic minced 1 cup of peppers Preheat oven to 350. Place chicken and all ingredients in pan coated with non fat cooking spray. Bake for about 30 minutes until tender. 7 carb grams; 35 protein grams
8 Loaded baked potato 4 oz of white potato 1 cup of cooked broccoli 2 oz of reduced fat cheddar 1 tbsp of fat free sour cream Place potato in foil and cook on 350 about minutes (until soft) or cook in microwave. Add broccoli and cheese on top and microwave until cheese melts (just under a minute on high). Add sour cream 34 carb grams; 10 protein grams
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