Eating clean can be fun and easy. The following recipes were created by a friend of ours who is a competitor and living a healthy lifestyle while traveling often. Her name is Kimberly Murgatroyd. At the bottom of this page you can click on her link to purchase the full version of her cookbook. Try the following recipes and tell us at jenerationfit@yahoo.com what you think!! Look for the ** and check out the bottom of the page for great tips!
Breakfast Ideas:
Apples & Cinnamon Oatmeal
Serves 1
Ingredients:
- 1/2 cup oats
- 1/2 apple, chopped
- 1 tsp vanilla extract
- 1 cup water
- 1 tsp cinnamon
- 1/2 scoop or full scoop vanilla protein powder
Directions:
- Combine water, oats, vanilla and apples in microwave safe bowl.
- Heat on high for about 2 min
- Mix the protein powder and cinnamon in when done.
Pumpkin Pie Protein Pancake
Serves 2
Ingredients:
- 1 cup oats
- 1/2 cup canned pumpkin
- 1 tsp pumpkin pie spice
- 1 tsp cinnamon
- 3 whites
- 1 whole egg
- 1 tsp baking powder
Directions:
- Blend all ingredients in a blender.
- Pour into a heated non-stick pan (**). Once bubbles form, flip.
Chocolate Pancake**
Serves 2
Ingredients:
- 1 cup oats
- 1/2 cup cottage cheese
- 2 TBSP chocolate chips
- 4 whites
- 1 whole egg
- 1 tsp baking powder
- 1 tsp vanilla
Directions:
- Blend all ingredients, except the chocolate chips, in a blender.
- Pour into a heated non-stick pan. Add a few chocolate chips to each pancake. Once bubbles form, flip.
Lunch Ideas:
Tuna and Apple Salad
Servings: 1
Ingredients:
- 4 oz. tuna
- 1 tbsp red onion, diced
- 1/2 apple, diced
- 1 tbsp 0% Greek Yogurt
- 1 tsp Red Wine Vinegar
- 1/4 cup Arugula
- Salt & Black Pepper
Directions:
- In a small bowl, combine the tuna, onion, apple, yogurt, vinegar. Add salt and pepper to taste.
- In a serving size bowl add the arugula, and then the tuna mixture on top.
Modification: Instead of tuna, used cooked chicken or turkey breast.
Dinner Ideas
Clean Chicken Piccata
Servings: 2
Ingredients:
- 2 Chicken cultlets, boneless and skinless
- 1/2 cup low sodium chicken stock
- 1 cup whole wheat flour
- 1 tsp black pepper
- 1 tsp salt
- 1 lemon, cut in half
- 2 tbsp capers, rinsed
- 3 tbsp EVOO
Directions:
- Heat a medium skillet to medium heat, add the EVOO.
- In a small bowl, combine whole wheat four, black pepper and salt.
- Rinse and dry the chicken. Dredge the chicken into the four mixture and coat evenly and discarding the excess flour.
- Add the chicken to the skillet and brown on all sides (about 2-3 min per side) and place on a plate and set aside.
- Add the chicken stock, lemon juice and capers. Scrape up any brown bits on teh bottom of the pan and then bring to a boil. Return the chicken to the pan and let simmer for another 3 minutes. Use the remaining liquid as a sauce for the chicken when serving.
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For a healthier non-stick pan-check out a “green” pan. They are earth and body friendly non stick alternatives. Just check the internet!
The chocolate chips in the Chocolate Pancake recipe make for a perfect post weight workout. The sugar in the chips will move the protein from the eggs swiftly into your muscles for a faster recovery.
For here Kim’s website and cookbook
Get Jet Set Body’s – Protein Shakes & Snacks Recipes