Username:

Password:

Forgot Password? / Help
Revamped Fitness Solutions \ Recipes

Super Salad (side)

WHAT YOU’LL NEED:
  • 1 cup chopped romaine-lettuce hearts
  • 1/2 medium avocado, chopped into bite-size pieces
  • 1/2 medium tomato, chopped into bite-size pieces
  • 1/4 cup canned black beans, rinsed and drained
  • 1 Tbsp chopped scallions
  • 1/2 Tbsp chopped fresh cilantro
  • 1/2 Tbsp olive oil
  • 1 tsp lime juice
  • 1/8 tsp lime zest
  • 1/8 tsp salt
  • 1/4 tsp pepper

    • HOW TO MAKE IT: Toss the lettuce, avocado, tomato, beans, scallions, and cilantro together in a large bowl. in a separate bowl, stir together the olive oil, lime juice and zest, salt and pepper. Pour over the salad and toss well to coat.

    MAKES 1 SERVING

    PER SERVING: 147 calories. 3g protein, 12g carbs, 11g fat (2 saturated), 218 mg sodium, 6g fiber

    Pizza a la Chicken and Spinach (side)

    WHAT YOU’LL NEED:
  • 3 Tbsp marinara sauce
  • 1 ready-made flat bread
  • 1/2 cup frozen spinach, defrosted and thoroughly drained
  • 1/4 cup crumbled feta cheese
  • 3/4 cup chopped precooked chicken
  • 1 Tbsp sliced fresh basil
  • Salt and pepper to taste

    • Cheese and Beans Salad (side)

    WHAT YOU’LL NEED:
  • 2 1/3 cups mixed greens
  • ¼ cup canned kidney beans, drained
  • 1 Tbsp chopped onion
  • 1 Tbsp crumbled blue cheese
  • Pinch of black pepper
  • 1 Tbsp red wine
  • 1 tsp olive oil

    • HOW TO MAKE IT: Put the greens into a bowl, add the remaining ingredients, and toss.

    MAKES 1 SERVING

    PER SERVING: 184 calories, 9 g protein, 20 g carbohydrates, 8 g fat (2 saturated), 9 g fiber, 154 mg sodium

    Check back weekly for new recipes

    Super Tasty Trout (main)

    WHAT YOU’LL NEED:
  • 1 Tbsp olive oil
  • 1 Trout fillet, about 6 oz
  • 1 Tbsp cornmeal
  • 1/2 tsp chopped fresh parsley
  • 1 cup green beans, trimmed
  • 2 tsp sliced almonds
  • Salt and pepper to taste

    • HOW TO MAKE IT: Heat 2 Tbsp olive oil in a nonstick skillet over medium heat. While the pan is heating, sprinkle the flesh side of the trout with salt, pepper and cornmeal, pressing lightly so the cornmeal sticks. Place in the pan, flesh side down and sauté for 4 minutes. Flip it and cook for another 2 minutes. Flip it and cook for another 2 minutes. Top with the parsley. Place the beans in a steamer basket and steam for 5 minutes. Toss them with the remaining oil, the almonds and the salt and pepper.

    MAKES 2 SERVINGS

    PER SERVING: 372 calories, 20 g protein. 17 g carbs, 26 g fat (4 g saturated), 48 mg sodium, 5 g fiber

    Mexican Lasagna (main)

    WHAT YOU’LL NEED:
  • 1/2 lb ground Turkey
  • 1 1/2 cup reduced fat Mexican-blend or Cheddar cheese
  • 1 cup canned diced tomatoes, drained
  • 1 cup lo-fat, low-sodium cottage cheese
  • 1/4 cup canned jalapeno peppers, diced
  • 1/2 cup chopped scallions
  • 2 tsp chili powder
  • 2 cloves garlic, crushed
  • 9 6' tortillas
  • cup taco sauce

    • HOW TO MAKE IT: Brown the turkey in a nonstick pan. let it cool, then combine it in a bowl with the cheese (reserving 1/2 cup), tomatoes, cottage cheese, peppers, scallions, chili powder, and garlic, stirring well. Coat a baking dish with cooking spray. Place 3 tortillas in the dish and top with half of the turkey mixture. Layer three more tortillas, then the remaining turkey mixture. Place the last three tortillas on top, pour taco sauce over them and sprinkle with 1/2 cup of cheese. Bake at 375 F for 20 minutes.

    MAKES 4 SERVINGS

    PER SERVING: 437 calories. 34g protein, 43g carbs, 11g fat (6 saturated), 893 mg sodium, 3g fiber

    Crazed Shrimp (main)

    WHAT YOU’LL NEED:
  • 2 tsp peanut oil
  • 1/4 tsp red pepper flakes
  • 1/2 cup French-style green beans
  • 1/3 cup matchstick carrots
  • 1/4 cup whole, unsalted roasted cashews
  • 2 tsp reduced-sodium soy sauce
  • 2 tsp orange juice
  • 1/4 tsp orange zest
  • 1 1/2 cup medium frozen shrimp, defrosted with tails removed

    • HOW TO MAKE IT: Combine the oil and red pepper in a medium-hot skillet. Add everything but the shrimp and cook for 2 to 3 minutes, stirring often. Serve over brown rice.

    MAKES 2 SERVINGS

    PER WRAP: 332 calories. 39g protein, 11g carbs, 15g fat (3 saturated), 578 mg sodium, 2g fiber

    Protein-packed Beef Wrap (main)

    WHAT YOU’LL NEED:
  • 3 slices lean roast beef
  • 1 whole-wheat tortilla
  • 3/4 cup chopped tomato
  • 1 Tbsp Dijon mustard
  • 1 Tbsp blue-cheese crumbles

    • HOW TO MAKE IT: Arrange beef slices down the center of the tortilla, then add the other ingredients. Fold the outer edges in, and then roll.

    MAKES 1 SERVING

    PER WRAP: 208 calories. 22g protein, 26g carbs, 5g fat (2.5 saturated), 1,038 mg sodium, 3 g fiber

    Turkeyloaf Done Right (main)

    WHAT YOU’LL NEED:
  • ½ lb ground sirloin
  • ½ lb ground turkey breast
  • 2 eggs
  • 1 cup whole-wheat crackers, crushed
  • ¾ cup diced onion
  • 2 cloves garlic, crushed
  • ½ tsp dried oregano
  • ½ cup barbecue sauce, plus extra

    • HOW TO MAKE IT: Mix the beef and turkey until well blended. Add the eggs. Mix in the remaining ingredients, including the half cup of barbecue sauce, until well blended. Form the meat mixture into a loaf shape and place it on a broiler pan. Coat it with extra barbecue sauce. Cook at 350° F for 1 hour. Double-check the internal temperature with a meat thermometer; it should read 160° F.

    MAKES 4 SERVINGS

    PER SERVING: 366 calories, 32 g protein, 31 g carbohydrates, 13g fat (4 saturated), 3 g fiber, 581 mg sodium

    Intense Chicken (main)

    WHAT YOU’LL NEED:
  • 2 cups bagged mixed salad greens
  • 1 cup baby spinach
  • 1/3 cup rinsed chickpeas
  • ½ cup diced precooked chicken
  • 1 tsp chopped pecans
  • 1 scallion, sliced
  • 3 slices avocado
  • 2 tsp olive oil
  • 1 ½ tsp balsamic red wine vinegar
  • Salt and pepper to taste

    • HOW TO MAKE IT: Mix the greens and spinach, chickpeas, chicken, nuts and scallion together in a bowl. Top with avocado, oil, vinegar, and salt and pepper.

    MAKES 1 SERVING

    PER SERVING: 420 calories, 30 g protein, 27 g carbohydrates, 23 g fat (2 saturated), 9 g fiber, 799 mg sodium