Recipes – Fitness & Nutrition Coach

Grilled Chicken Tenders

Who doesn’t love a good chicken tender??? Although they are a good source of protein, they come with extra calories because they are fried in oil. Not so good for your waistline. If you are open to a healthier alternative, keep reading. What you’ll need: small bowl fork dinner plate 1-2 lbs of boneless, skinlessContinue reading “Grilled Chicken Tenders”

Pumpkin Pie Super Shake

With the arrival of the fall weather, pumpkin flavored everything is now available. There was a time when I liked pumpkin spice lattes, until I learned more about nutrition… and that they could be 700 calories. On top of that, I noticed that when I had them, I would get an upset stomach. So nowContinue reading “Pumpkin Pie Super Shake”

Got Time for Breakfast???

The answer is, you do. Everyone can find 10 more minutes. I often hear from clients that it’s hard to make a balanced breakfast in the morning. I just wanted to prove that it doesn’t take much time, and can taste really good too! Here is one of my go to meals in the morning.Continue reading “Got Time for Breakfast???”

Meal Prep

Life often gets hectic and making healthy decisions gets thrown out the window. The biggest problem I hear is time. It takes less time to go out to eat than it does to go to the grocery store and cook something usually, but your waistline will stay thinner and your wallet fatter if you cookContinue reading “Meal Prep”

Grilling Season is Here!

With the warm weather and longer days, it’s a lot more enticing to get out the grill. Just because you’re grilling, doesn’t mean that it can’t be healthy. Here is my latest creation from my little Weber grill. No Bun Sirloin Burgers: 2 lbs of ground sirloin 2 tbsp of lite soy sauce 1/2 tspContinue reading “Grilling Season is Here!”

Meal Planning

Many people will ask me about what I eat (naturally because I am the fitness professional), so I wanted to share what I’m eating this week and strategies that I use so I am successful. Make time in your schedule so that you make food in bulk for several days, so that healthy food is readyContinue reading “Meal Planning”

Spaghetti Squash

I don’t often tell my clients with weight loss goals to eat pasta, it tips the balance of carbohydrates, protein and fats way off. You won’t like what it does to the scale the next day either. This is a recipe that replaces spaghetti with spaghetti squash, a vegetable and good source of carbohydrates. It takesContinue reading “Spaghetti Squash”

Spinach Feta Turkey Burgers

Why eat boring? This is healthy and has lots of flavor! – 2 LBS of Ground Turkey Breast – 1 ½ Cup of Crumbled Feta Cheese – 15 OZ Package of Frozen Spinach – 1 ½ Cup of Oats – 4 Eggs – 1 ½ tsp Oregano – 1 tsp Thyme – ½ tsp BasilContinue reading “Spinach Feta Turkey Burgers”

Mini Turkey Meat Loafs

Here’s a new take on some of Mom’s home cooking! These meat loafs are portioned out and leaner than using ground beef. They have a little kick too with all the spices! If you don’t like a little heat, you can change the recipe a little. – 2 lbs of ground turkey breast – 2Continue reading “Mini Turkey Meat Loafs”

Pumpkin Protein Pancakes

If you get bored of the food you eat when trying to eat clean, this is a great recipe to use to mix it up and feel like you’re eating some of the foods you enjoy. 1 1/2 Cups Oat Flour 2 tbsp Splenda or Truvia 1 tbsp Baking Soda 1/2 tsp Salt 1 tbspContinue reading “Pumpkin Protein Pancakes”