If you were looking to change up your smoothie game, these five four-ingredient smoothies are for you. Packed with juicy and flavorful fruits and veggies, these healthy smoothie recipes are powerhouses of antioxidants, fiber, vitamins, and minerals that not only taste great but are great for your body too.
First up, we have a golden yellow smoothie that’s as bright as sunshine, with carrots and apples for a kick of sweetness. Smooth and creamy avocados bring a dose of healthy fats. Feel free to add a little bit of ginger or turmeric for an extra serving of immune boosting goodness. If you drop in some ripe frozen mango too, you’ll now have a tropical smoothie on your hands.
For those who want to add a bit more protein to their diets, we have a sweet and salty cashew smoothie, using plain Greek yogurt, rimmed with sea salt and sweetened with banana plus some optional agave nectar. It reminds us of smooth and creamy peanut butter covered frozen bananas. After that, a dark red berry beet smoothie uses the natural sugars found in beets and the bright burst of berry flavors to make you forget there’s also a bunch of fiber loaded kale in there.
Spinach, banana, pineapple, oh my! The next one on our list is a green team that benefits from a spoonful of matcha for extra flavor that makes you think of popular matcha floats. Finally, an off pink strawberry lettuce smoothie that brings together the popular combination of strawberries and bananas with almond milk. Did we mention this one (if you skip the whey protein powder) plus a few of the previous ones are also vegan? Change it up with coconut milk for a different flavor.
You can use frozen fruits and vegetables to make an icy treat for those hot after gym workouts as well as portion out each of them beforehand if you’re into weekly meal preps. As a meal replacement, these are perfectly healthy breakfast smoothies to help you start the day right.
Whether you’re making these to up your fruit and vegetable intake, or if you have some fitness and health goals in mind, these delicious smoothies will help you reach them. We hope you give them and try and let us know how you like them in the comment section.
Again, the purpose is to increase our consumption of raw veggies and fruits, as well as give us ideas/inspiration for new flavor combinations that we can use to enrich our own diet.
Despite the title, making this delicious berry oatmeal bake is something that can be done year-round to help you stay on track. It’s a meal prep recipe that can be enjoyed hot or cold, by itself as a quick snack, or with some delicious Greek yogurt or whey protein shake.
No matter how you “slice” this oatmeal bake, it wins every time.
Remember to check out the substitutions below so you can adapt for your specific needs and wellness goals.
Using a grill to meal prep does not only add flavor/personality to your meals throughout the week, but also it’s pretty efficient. Grills are generally large enough to cook multiple items at once. When it comes to seafood for me, it can be a hit or miss on whether or not I’ll be in the mood to eat it later in the week. I’ve been known to come up with an excuse or two as to why I can’t eat the fish I prepped. Lol
But I can honestly say I’ve never turned it away when it was smoked on the grill. Here’s a super easy smoked white fish recipe using orange roughy. I like using orange roughy because it’s buttery and waxy and is less likely to dry out after smoking on a grill f0r a few hours.
Whether you’re pressed for time or cash, eating healthy doesn’t have to be a chore. All you need is a little creativity. Spiralizing vegetables is a great way to “trick” yourself or your family into eating more vegetables. Plus, they’re gluten-free and in the raw form, very hearty and filling.
All you need is a quality spiralizer. I’ve used handheld spiralizers, Julienne peelers, mandolins and the newer countertop spiralizers with multi-attachments, like the one used here. In terms of accuracy, I think the countertop spiralizers are more versatile and accurate, allowing you to create noodles of different thickness AND providing a wider range of veggies and fruits to spiralize.
I purchased this OXO Tabletop Spiralizer from Kohl’s. I’ve been impressed with both the handheld and countertop spiralizers by OXO. But hands down, I prefer this one. Aside from the blades, it’s plastic so it’s very easy to clean and wipe down. Also, it’s lightweight BUT it has a suction cup underneath so it holds the unit in place while cutting.
When the sun’s out this summer, your grill should be fired up and ready too! Cooking on the grill is not only tasty, but it’s pretty efficient when it comes to meal prep. You can place all of your meal prep foods on the grill and monitor them as needed. Think of the grill like a “giant pot” whereby all food is a one pot recipe.
This low carb easy coconut chicken curry uses no sugar or refined starches, making it friendly for those who are on the keto diet. This may be low in carbs, but it is full of protein as well as delicious flavor. You can make it in a large casserole dish, or feel free to portion it out into individual loaf pans or ramekins.
This coconut curry chicken meal prep can help when you are an athlete on the go with a busy schedule and bills to pay, as it can be stored in the fridge or even frozen and reheated later. All without the hassle of having to find the time to prepare it throughout the week. A dash of salt and pepper makes it perfect. Don’t forget the cilantro!
If you were worried that a homemade chicken curry would be too difficult or decadent, fear no more. This easy coconut curry recipe is light, healthy, tasty—a perfect chicken recipe that can be customized to fit your flavor and dietary needs. The cilantro helps with pulling heavy metals from the body.
Curry powder is rich and varied in a seasoning that provides with it many micronutrients and hormetic compounds that can help with things like circulation, allergies, disease resistance and so on. Curry recipes such as curried chicken are healthier than meets the eye and taste buds, and especially when made with coconut milk, doesn’t have to make you get a belly.
If you had a fun time trying this coconut chicken recipe for quick and easy dinners throughout the week, please drop me a comment or send me a message. Curried chicken is so easy and so yummy! I would be happy to hear from you! Keep happy and healthy! Bon appetit!
Seafood plays an important role in having a balanced, healthy diet. It provides a host of vitamins and minerals, lean protein and healthy fats, such as omega-3 fatty acids.
In the following video I also answer some FAQs when it comes to purchasing, preparing, cooking and storing seafood, including the hot debate right now – wild vs farmed seafood.
Watch the video, then check out the full recipes below.
Here are four tips to consider when preparing seafood for meal prep:
Here are 4 easy and quick seafood recipes to cook in bulk!
When preparing salmon for meal prep, cook on high heat (around 420F/) for a shorter period of time, around 8 – 12 minutes. You want the salmon pink and moist in the center, medium rare is the best.
Made too much quinoa and don’t know what to do it with it? Don’t toss it out – bake it and turn it into “crisps” for faux-fried treats.
Got leftover chicken? Don’t toss it out! Pull it apart, then toss it in this easy, flavorful salad.
Meat doesn’t have all the fun! Try these tasty, miso-inspired vegan kabobs for your next grilling adventure. The hardest part is not eating all the sauce before you use it.
Even though grilling is a year round activity here in Texas, I realize that it’s not the case in other parts of the US, or world for that matter. To that end, I’m officially kicking off summer grilling here in the FMC Kitchen.
Here’s a fail proof recipe that will make you a backyard neighborhood grilling hero at the next cookout. It combines hearty “meat” of the sea, with hearty “meat” of the land, creating the ultimate surf & turf – beef wrapped scallops!
Texas is known for beef – this is cattle country after all. For that reason, I’m paying homage to my home state – but really here in Texas we function and think of ourselves as a separate country – by using beef bacon. Beef bacon is pretty darn tasty, with salty, crispy edges just like the popular pork bacon that everyone loves.
But not to worry if you cannot find beef bacon in your local grocery store. This recipe works well with turkey bacon and regular pork bacon as well.
Just make sure that whatever bacon you purchase to wrap these juicy creatures of the sea, that it is uncured, nitrate free and natural – from leg/thigh meat.
I paired this summer treat with a delicious mighty green salad. Since this recipe was a little higher in fat than normal, I opted for a hearty lower carbohydrate compliment, a green salad full of asparagus, peas, arugula and mache rosettes just sounded (and tasted) like a winner!
If you were looking for a simple but interesting green salad for your next meal plan, look no further than this dream team of asparagus, arugula, avocado, mâche, and peas. This flavorful mix is one of our best salad recipes and the unique salad dressing, with a hint of pink grapefruit, is to die for! We’re pretty sure that you’ll fall in love with it as soon as you try it. You can mix up a batch for the next Mother’s Day or Valentines Day to impress that special lady in your life.
Thin slices of avocado tempers the spicy kick of arugula, with the sweet acidity of the dressing bringing a burst of brightness to the palate. You can change it up a little by using other fruits, or by adding honey mustard instead of dijon. If you want to bring it to the next level, some crumbled goat cheese (or blue cheese) is a divine addition to the mixed greens.
Taking just moments to put together, the combination of avocado for healthy fats and oils, plus fiber packed asparagus, leafy greens, and peas makes this a great minute meal for your health and weight loss goals. The vinaigrette recipe boasts the antioxidants from the extra virgin olive oil and citrus juices and also contains apple cider vinegar which has been proven to lower blood sugar. Without giving up flavor for health, you get the best of both worlds.
If you don’t have certain ingredients, don’t lose hope. You can substitute green peas with sugar snaps, mâche with bok choy, and arugula with any members of the cress family, making the base of this mixed greens salad recipes very adaptable to your seasonal and local produce.
Are you excited to make this for your next lunch or dinner meal? So are we. It doesn’t matter if you are a slow cooker, if you enjoyed this quick and easy recipe, please let us know in the comments below.
The summer is coming and so is the heat!
Staying hydrated helps you function at your best and keeps you on the regular. 🙂 Also, hydration helps you know the difference between thirst and hunger, making it easier to “smarter” and wiser eating choices.
Juicing is a proven and delicious way to stay hydrated! As part of my ongoing partnership with my friends from Kohl’s where I get to independently test the latest kitchen gadgets from their large suite of products, I wanted to share this amazing masticating slow juicer by Kuvings.
Kitchen products are an investment. Think of them less as a financial investment and more so as investments in your health and wellness. To that end, you need to be wise and purchase high quality products.
I’ve purchased several regular juicers at the $50-$100 price point. While they minimally did the job, they would end up breaking after about 6 to 7 months…and they were very loud! If you add up the repeat investment in the same product, you essentially arrive at (and often surpass) what it would have cost you for the higher quality product.
When I made the investment in a slow juicer like this Kuvings, the experience was night and day. Not only was the quality of juice better – very little (to no) separation of juice water and the pulp, but also the pulp itself was richer and thicker, inspiring other ways to use leftovers in my diet. Plus, in my experience, high quality products last MUCH longer and often come with extended warranties so you can make the investment with some comfort in the back of your mind that you’ll be taken care of should something happen.
Purchase this Kuvings Masticating Slow Juicer now from Kohl’s.
Whether you’re preparing this for meal prep or for snacking, these meatballs are a tasty and calorie-conscious treat!
I love delicious, relatively cheap eats! Here’s one that’s sure to “spice up” dinner or your lunch this week.
Today’s meal prep was inspired by an experience I had when traveling in Israel. This chef made an amazing farm-to-table spread for us and included these stone oven roasted/charred sweet potatoes, topped with slow cooked lentils, tahini and some feta. Delicious!
Got me thinking that it would be an incredible meal prep recipe, particularly a good lunch or post-workout meal. So, I had to create my own version, but of course with some southern mojo.
Tonight’s dinner was inspired by my recent trip to Colombia. After spending a few days in Cali, I headed to San Andres Island where I had the most flavorful rice I’ve ever tasted – arroz con coco! It’s both sweet and savory.
In some dishes, coconut rice is so sweet it’s like a dessert, and in other dishes, it’s much more salty and savory (with a hint of sweet). It’s often or best paired with seafood.
Suffice to say, I’ve been craving it ever since I touched back down in the United States, so I got cooking in the kitchen to make my own calorie conscious version which is actually a pretty darn good meal prep recipe.
Here’s my delicious journey below!
One thing I’ve learned from my recent travel is that I do not incorporate enough raw fruits into recipes or my daily diet. It occurred to me when I was in Nigeria and Colombia, where I was readily enjoying fresh fruits. Incorporating fruits into recipes add both flavor and the hint of sweetness to take your palate on wild adventures.
Here’s a super easy shrimp salad I made that is sweet, salty and spicy!
It’s no secret that one of my favorite foods is sweet potato. It’s up there with rice and bread for me – I just have to have it (in some way) in my diet. On a recent flight from Nigeria to the States, I was served a creamy rice dish that got me craving risotto…
I immediately started thinking about a calorie-conscious way to makeover the dish with complex carbohydrates and heart healthier fats. Then, I realized that done correctly, risotto could make for a pretty satisfying post-workout meal…so, sweet potato to the rescue!
The baked sweet potato acts as an additional thickener to the recipe, making it creamier while boosting the flavors, not compromising them. The sweetness of both the potato and the coconut cream/milk balances out the savoriness of the risotto and gives your body a dose of complex carbohydrates for lasting energy and muscle rebuilding. I really like this meal after a workout, but it also makes for a satisfying lunch or comfort food makeover.
With the summer weather upon us, I’ve been getting the urge more than usual to fire up the grill to smoke and cook some food. Yesterday I returned from a trip to Nigeria and came home to an empty fridge (with intense “hanger” pains).
For some reason or another, I was craving seafood – something fatty and flavorful – so I headed to Kroger. Of course, I scooped up some salmon but I noticed that rainbow trout was on sale so I bought some too.
What I really like about trout is that it pretty much has the same texture of salmon (and even look of salmon) but with a slightly different taste. In my opinion, it tastes less “fishy” than salmon does which is a common complaint I hear about people’s aversion to salmon.
Also, it’s packed with omega-3 fatty acids and is fairly high in protein with over 20g at just 3 oz. While it does have some fat, it’s still considered low-fat so it’s a good, heart-healthy substitute for beef and lamb. Oh yeah – it’s low in mercury so it’s one of those fish you can comfortably enjoy on a weekly basis.
You can make this delicious meal that features a tasty chicken recipe even easier with the use of an instant pot or slow cooker. This pasta and chicken meal prep can help when you are an athlete on the go with a busy schedule and bills to pay, as it can be stored in the fridge or even frozen and reheated later. With shirataki noodles, celery, and purple cabbage, this meal contains a good level of fiber and magnesium to help get you through your workouts and protein from the chicken to help you reap the rewards! All without the hassle of having to find the time to prepare it throughout the week. A dash of salt and pepper makes it perfect.
Celery is known to be good at helping to maintain colon health, so feel good knowing you will reap the benefits from that if you have been suffering from cramps or bloating. Shirataki, which has been featured in food news lately, is mostly insoluble fiber which will keep you low carb and the chicken is light as far as animal products go, which is great for an everyday meal. It is quite easy throughout the week to add a little variety to each meal by tossing a few extra ingredients to each serving as you eat it. Just because you’re on a low carb diet doesn’t mean you can’t enjoy chicken and pasta!
If you were worried that a homemade pasta sauce would be too difficult or decadent, fear no more. This easy pasta sauce recipe is light and healthy and tasty, a perfect pasta sauce that can be customized to fit your flavor and dietary needs. The vinegar helps with stomach inflammation and has probiotics which is very helpful to those who might suffer gut health issues.
If you enjoyed this easy chicken pasta recipe with red pepper for weeknight dinners or pre-made lunches, please drop me a comment or send me a message. Would love to hear from you!
Like every other honest person in the world, I get cravings…and I have to admit that sometimes I cave and enjoy a non-scheduled indulgent treat, or two…or three. And yes, I try to plan when I’m going to eat something that is less calorie-conscious because if I actually plan for it, then it’s not really “cheating.” Rather, it’s a part of my well-balanced diet and lifestyle.
All that to say, today I was craving both salty potato chips and sushi. I had dreams of a deep fried sushi roll that was somehow crusted with kettle chips. Yeah, it was one of those days.
Instead of heading out to the nearest gas station for chips and then swinging by my favorite sushi spot for tempura-fried rolls (with Sriracha mayo drizzle), I started thinking about a way I could satisfy both cravings in a much more calorie-conscious way.
With all of the writing I’ve been doing for my upcoming book on meal prep and meal prep recipes, I wanted to do a deeper dive on an article I wrote a while back on cooking chicken in bulk and having variety. Besides over cooking the protein, I often hear complaints about the lack of variety.
So, here’s a video showing how I cook protein – beef (or ground meats) and chicken (poultry) – in bulk. Regardless of your diet, there’s a lot of key learnings in this video for everyone, even vegans. It talks about how to do exact meal prep or calorie counting so that you better arrive at the intended calories and macronutrients for each meal.
Continuing with my recent article on avoiding food waste – in honor of Earth Day on April 22, 2017 – I wanted to share another way to use overly dry chicken breasts and leftover baked sweet potatoes or red potatoes. And that’s to create delicious patties that you can enjoy with mixed green salad or your favorite grilled vegetables.
It’s amazing what you can do with 1 chicken breast and 1 sweet potato. Think twice about tossing away food – just transform it! Team #nowaste.
Video from FitMenCook Instagram Story
If you’ve never had homemade Spanish rice before, then you need to add it to your list of things to try right away. You need this kind of food in your life. Growing up in Texas, I’ve met a lot of people who have decadent family recipes for Spanish rice and their version is always the best…and quite frankly it likely is at the time until you try someone else’s.
So, I’m “throwing my hat in the ring” to give y’all my version of a delicious Spanish rice. This is a vegan-friendly base recipe. Make it your own and add your choice of protein such as chicken, tofu, beef or even a white fish.