Project: Kitchen Makeover

As you get started with your NEW CHALLENGE, cleaning out (or at the very least, reorganizing) your kitchen of those trigger foods and temptations is going to be KEY. You might be feeling strong and determined TODAY….but you WILL have those moments of weakness. Today I want to share with you how to change things up in your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

Step 1 – Pantry & Cupboards: Box The Junk
Get some boxes and/or bags. For the donate-able items (items that have not been opened and have not expired) you’ll need one box for frozen food, one for dry goods and one for refrigerated items. Then you’ll need one box for items that will need to go to the garbage.
Step 2 – Sort the Junk
Sort through your cupboards and pantry and get rid of any item that has ingredients you cannot pronounce or you don’t understand what it is. If you don’t recognize it as food, you won’t want to use it in your body. Here are a few examples of things to throw out: canned soups, canned pastas, Uncle Ben’s dishes, Kraft Dinners, most crackers, chips, jello, pudding packages, cold cereals, cake mixes and candy bars. This might seem extreme, but you are making way for some amazing changes to you and your family’s bodies and health. You will thank yourself later! Remember, you are an athlete in training. You need to use real food to fuel your body. If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn’t be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.
What will still be remaining is white sugar, white flour, brown sugar and dried pasta. These items will eventually need to be replaced with sprouted spelt or whole grain flours, real organic raw cane sugar (or preferably honey, agave nectar, coconut flakes and maple syrup), spelt or kamut dried pasta (don’t worry they’re not that much more than regular pasta and I think they taste better than whole wheat pasta), or use veggie substitutions (spaghetti squash, eggplant) couscous or quinoa. Either you make gradual changes and slowly replace these items, or you do it cold turkey. Either way, you want to stop buying these “foods”.
If you do decide to keep some of those foods that you know you should eventually replace, put them way up high where you would need a step stool!

I use the eye and chest level shelves to place the healthiest nonperishable items.  So here is what you can find on my shelves:

  • Brown Rice Unsalted (or low sodium) rice cakes
  • Unsalted Raw Almonds, Cashews, Peanuts
  • Old Fashioned Oats
  • Protein Powder
  • Shakeology
  • Canned Low Sodium black beans
  • Canned low sodium diced tomatos
  • Instant Brown Rice
  • Dried Fruit such as craisins, raisins, cherries
  • High quality protein bars (such as Quest or P90X bars)
Then, put things where family members know where to find them.  I basically stock the same stuff all the time.  I maintain a list and check off what I need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you’d go there first!!!  I don’t want my family to eat from the pantry.  The pantry is where emergency foods live.  Let’s face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Step 3 – Refrigerator: Cold Junk Goes, Real Food Stays
The biggest offenders here will be condiments. BBQ sauce, fake pancake syrup, salad dressings, low fat or fat free, flavored yogurts, lunch meat and stir fry sauces. Some things you’ll want to hold onto are mustard & mayo (it’s so much better homemade but this might be another one of those transition products), butter, pickles, capers and hot sauce. Read the labels so that you know what is in the foods you use. That way when you go to the store to replace the empties, you will know what you need to look for as an alternative brand or product. Over time you’ll get really good at reading labels and some of the products you see now will also disappear, being replaced with better choices later. Better choices, as you restock, are full fat plain Greek yogurt, eggs, block cheese, fresh produce and milk, to name a few.  Notice I mentioned nothing about soda, juices, energy drinks, alcohol…those foods will be reserved for once in awhile splurges. Don’t worry – you’ll survive!
Step 4 – Freezer: The Frozen Junk
I never realized how many people rely on frozen dinners. Growing up on a farm, growing our foods in the gardens, our freezer has always been a place to preserve our summer harvest. But unfortunately, that isn’t the case in most households. Normally, foods that people really don’t want to get rid of are kept here. The frozen pizzas, microwave dinners, frozen egg rolls or burritos, ice cream, pizza pockets and Freezie Pops…. what should remain are frozen vegetables, frozen berries and meat. This will be a haven for all the yummy food you’ll make in the future. Remember, you can always freeze a portion of your delicious clean eating prepped meals, for quick, easy real-food dinners.
Step 5 – Say Goodbye
Take all your boxes of unopened food loot out of the house and off the property immediately and don’t look back.  Your local food pantry will appreciate your donation!

Have the right tools in the right places!
Each tool that you use on a daily basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

  • Paring knife
  • Vegetable peeler
  • Measuring cup
  • 21 Day Fix containers for portioning
  • Snack size plastic bags
  • Plastic 1 cup size reusable containers

Use your containers or bags to portion snack foods  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion, ESPECIALLY those roasted almonds or trail mix.  Here’s what I do:  Repackage snacks into servings sized baggies and store in the FREEZER. Out of sight, out of mind..but they’re there for you when you need a fast snack or on-the-go food for the family.  This makes it simple for grab and go snacking!
WHERE do you place your foods? Does it make a difference?
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that “looks good.”  The healthy stuff, like fresh produce, we hide in the drawer that’s difficult to get to, and even easier to forget about until you notice a bad smell coming from your fridge!  So when you get home from your weekly grocery shopping, I suggest that you clean and display your fruit in clear plastic containers or bowls, and place your fresh produce on the MIDDLE SHELF so it’s at eye level, prepped and ready to grab and eat.  There are even pre-cut veggie options if you don’t have time! No excuses, right?

Arrange your Greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they’re easy to prep so they’re ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level in your pantry include prepackaged tuna, salmon or chicken packets.  Though they store well in the pantry, if you prefer them cold with your wrap or pita pocket keep them in visible sight in your fridge.

Now when you find yourself staring mindlessly into your fridge, you’ll see the stuff you should be eating!  It’s washed, cut, enticing and ready to go!!

Replacing your old staples with new alternatives:
Look in your refrigerator for regular staples and read the ingredients label.  Then ask yourself if you’re willing to try a healthier alternative.  One thing that really helped me, is when I started to change the way I was eating, I was still feeding my kids the same old. And then one day, I thought to myself, if I wasn’t willing to put these foods in MY body, why would I feed it to my family?? Like PB&J every week, for example, or Grilled Cheese with processed American cheese?  Would they notice if you subbed fresh fruit (bananas) in place of sugar laden jams and jelly?  My kids prefer fresh fruit wraps to jelly any day. If you don’t say anything, they might actually love the changes!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don’t have the time to look at the packaging to figure out how many ounces is a single serving. And switching out the processed cheese to real cheese slices was super easy, and a welcomed change for our family.

Let’s talk condiments… Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute Greek yogurt for recipes calling for sour cream, and nobody notices.

If you are not sure which brand or version is a better choice, there are great tools you can use to help you get started. My favorite is the Fooducate app which allows you to scan the bar codes of products for a food “rating”. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.  My kids really enjoyed helping me go through our pantry, scanning the barcodes, and helping me sort our foods. Involving THEM helped them to understand the “WHY” behind all the changes and helped get them on board.

Things to do right now to get started!!!

  1. Remove high fat, high sugar temptations from the kitchen.
  2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
  3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
  4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
  5. Spring clean your fridge, make room for the fresh stuff.
  6. Divide snacks into individual servings and arrange in the front and center of the pantry!
What If I Get Off Track?
The hardest part will probably be ridding your cupboards of white sugar and white flour. Did you realize that you can substitute whole wheat flour for most all recipes with little to no effect? AND the REAL sweeteners (honey and pure maple syrup) taste WAY better?  Once you get accustomed to these changes, it will become your new norm. You will find yourself looking for recipes for your salad dressings using Greek yogurt and other ingredients you have on hand (without resorting to the boughten ones). You will get more confident and comfortable trying new recipes you and your family will love!
You can always join an online accountability group for help and support as you make these new changes to your family’s eating. Having the support, encouragement, and resources for new healthy recipes and options will help you see tremendous success with making this new lifestyle habit and routine! For details and to secure your spot, apply HERE.

Strawberry Chicken Salad with Poppy Seed Dressing


When I get home from grocery shopping I do not like having to cook a big meal.  I usually end up making a salad. This is one of our favorites!  It is full of flavor and just hits the spot!  I even make a homemade Poppy Seed dressing to go with it.  When possible, I recommend making your own dressings!

Strawberry Chicken Salad with Poppy Seed Dressing

Romaine lettuce

Grilled Chicken Breast



Goat Cheese

Homemade Poppy Seed Dressing


1/2 cup Greek yogurt

1/4 cup olive oil

1 Tbsp raw honey

1 Tbsp poppy seeds

1 tsp white vinegar

1 tsp dijon mustard

1 tsp onion powder

1/2 tsp salt

pepper to taste

Whisk together well.  It will thicken slightly when stored in the fridge.


To assemble my salad I use my containers that came with the 21 day fix!

21 day fix: 1 green, 1 purple, 1 red, 1 blue, 1 orange

Summer Strong

Summer Strong

Last day to get the FREE Fixate Cookbook from ME!

Are you ready to finally shed those unwanted Winter pounds before Summer Vacation? I am here to help you! I am happy to say that I have lost over 20 pounds and 36 inches! I have lost nearly 10 INCHES just off my WAIST! My MOODS have IMPROVED, I have ENERGY now, and I have my CONFIDENCE back!

Hey guys!! I’m really excited to announce my SUMMER STRONG online Bootcamp groups in MAY! Basically, I’m giving you a fail-proof fitness & nutrition plan to finally see lasting progress.

I’m looking for a total of about 10-15 women who want to focus on getting physically and mentally STRONGER rather than just thinner! YES, weight loss WILL be a byproduct but we are shifting our attention to being a better version of ourselves so that we look AND feel better all around! If you have tried “EVERYTHING” and nothing has worked, this is for YOU!

I know EXACTLY what it feels like to just settle for where I am at. My Doctor told me that since I have Hashimotos Disease it would be nearly impossible to lose weight. I was unhappy with they way I looked, had NO energy to play with my kids, and felt very unattractive! Well, I have happy to say I AM doing it! This ISN’T a quick fix or gimmic. You WILL need to work! Both with your workouts and in the kitchen!

I have been where you are! Everyday I make choices that bring me closer to my goal!

I have learned to TRUSTING and BELIEVING in myself has made ALL the difference! If you are FINALLY ready to TRUST and BELIEVE in YOURSELF and TRUST the process…you may just surprise yourself!

You MUST be willing to:
*Move 30-45 minutes per day
*Fuel your body with with nutrient-dense whole foods
*Be engaged in our private facebook group

With the Purchase of a Challenge Pack 4/22-4/30 I will be giving you a FREE copy of the AMAZING FIXATE Cookbook!


🗓You’ll have 2 dates to choose from; Monday, May 9th or Monday, May 23rd.🗓
When you enroll you’ll recieve:
1. Workout program DVDs
2. Detailed workout Schedule
3. Nutrition Guide and Recipes
4. 30 day supply of meal replacement/protein/ vitamin/ superfood shake
5. 30 day free trial to a more advanced meal planner and hundreds of streaming workout videos including the FULL P90X and Insanity programs with downloadable schedules and nutrition plans!!
6. Free Coaching in a private accountability group
7. Accountability and Support Group
8. Free lifetime membership into
9. Free extra bonus workout

You’ll be coached DAILY by ME and have support from up to 15 others on the same journey as you!

👉🏼Please comment below or email me at if you’re interested in learning more!📧

👉🏼Please, only those not working with another coach.


Clean Eating Challenge

Clean Eating Challenge



Choose ONE QuickStart Guide below. Follow that plan for the first 5 days of the challenge. THEN choose your meals from the menus at the bottom of this page (scroll down).

TurboFire QuickStart

T25 QuickStart

HipHop Abs QuickStart

Follow the plan as written. If you don’t see it on the menu – don’t eat it.

Water: A minimum of 64 oz. water, spaced throughout the day. Squeeze half a lemon into each glass of water.

Avoid coffee, soda and processed sugars. Some people may experience a headache, especially if they’re used to drinking coffee. This is normal and will subside in 1 to 3 days. Drinking water helps.

Drink water! Drinking enough water daily will help keep you hydrated, flush out toxins, soothe headaches, and ease any stomach upsets. Skip other liquid refreshments (including soft drinks) these first 5 days. If you’ve gotta have your java note that your one cup a day is in addition to your water amount for the day; don’t skip a glass of water in exchange for a cup of coffee – NOT EQUAL. Also, measure what you are putting in your coffee. You do not need more than 1 tbsp of creamer (preferably non-dairy — coconut creamer is delish!) and try to avoid artificial sweeteners.

SHAKEOLOGY: if you are not currently on Shakeology replace that “meal” with a meal or snack listed below. Or feel free to sub your own smoothie/juice.

If you’re hungry, it’s normal. This is a short term jump-start that reduces your intake to help you shed excess pounds and inches quickly. So you’re supposed to be hungry.

Depending on your weight & goals, you may need more calories during these starts. I’ve included notes about how to add calories and still stick with the plan.

EXERCISE – You should be getting at least 30 mins (25 mins if you’re doing T25) of ACTIVE exercise a day. Start out with at least 3 days a week and work up to 5 days a week. Get moving to get your heart rate up! Other ways to incorporate exercise: park your car far away, take the stairs, walk the dog, play tag with your kids, put on some music and DANCE! If you are looking for an at home workout program let me know — I have TONS to choose from!

** If you are a breastfeeding mom or pregnant you MUST speak to me about your individual plan. If you have ANY health concerns, please make me aware & speak with your medical provider.**

If you really need more food:

Here are some low-calorie snacks to help you through the day! Before giving in to any of these extras, though, try drinking more water. Water can help the hunger or cravings subside. Often we feel we are hungry, but really our bodies need more water.

Add 1 hardboiled egg white to the morning snack, the afternoon snack, or the late snack.

Add cut-up raw veggies (like cucumber, peppers, celery or radish) to your lunch or snack.

Add 2 to 4 oz. of lean protein to your lunch.

Let yourself rest for a full 8 hours each night.


Once you have completed your first 5 days of the challenge, use the following links to choose your daily meals.

16 Breakfast Recipes

16 Lunch Recipes

16 Dinner Recipes

20 Snacks

(pick 2 -3 snacks per day depending on your level of hunger and/or your calorie count if you are tracking)

Shakeology Recipes


Learn how to measure your PORTION sizes!



Protein: PALM of your hand – 6 servings/day

Carbs from FRUIT & VEGGIES: 2 CUPPED hands – 5 servings/day

STARCHY complex carbs: 1 CUPPED hand – 2 servings/day

Here are some examples:


Egg whites, lean turkey, chicken and pork, beans and legumes, lean fish, shrimp, clams, mussels, bison and other game meats, hummus (also a healthy fat), quinoa, spirulina, sea vegetables, protein powder,
tofu and tempeh

Starchy Complex Carbohydrates:

Sweet potatoes, potatoes, radishes, beans and legume (also a protein), oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff, and farro.

Complex Carbs from Fruits and Vegetables:

Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, dark leafy greens, brussel sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons, and garlic.

Snack Recipes

Snack Recipes

20 Snack RECIPES

Use these during the Clean Eating Challenge

1. ½ medium-sized banana, 7 walnut halves

2. Turkey and cheese on rice cake
¼ cup fresh raspberries

3. 1 Nutrition bar
½ cup cottage cheese 1% milk fat
Directions: Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar, and at least 10 grams of protein (Like the P90X Peak Performance bar). Serve with side of cottage cheese.

4.1 green apple
12 raw almonds

5. Yogurt Bowl
1 cup nonfat plain yogurt (Greek yogurt is good)
1 apple, diced
2 tbsp. Walnuts, chopped
1 tsp honey
Directions: combine in a bowl

6. 10 raw almonds, 1 medium orange

7. Tuna and Celery Boat
1 medium celery stalk filled with 2 oz. Drained solid white tuna (packed in water) and drizzled with 1 tsp. Fresh lemon juice and ½ tsp. Extra virgin olive oil.

8. 20 grapes and 1 Low Fat string cheese

9. 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews

10. Handful of carrots and cucumbers and 1 tbsp skinny hummus

11. 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural Peanut Butter (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top.

12. 1 cup plain Greek yogurt, 1 orange cut up with 1 tbsp almonds. If its to tart for you add a tiny bit of honey or agave nectar.

13. 1/2 cup cottage cheese and a handful of fresh berries.
1 banana with 1 tbsp all natural nut butter

14. 1 ounce oat bran pretzels, medium
1 1/2 tablespoons hummus (purchased or fresh)

15. 1 small baked potato with salsa and 1 Tbsp. Nonfat sour cream.

16. Quick Banana Nut Cookies:  Mash 2 overripe bananas well.  Stir in 1 cup of steel-cut oats and 1/2 cup of chopped walnuts or pecans.  Bake at 350 for 15 minutes.

17. 1/2 avocado – sprinkle sea salt, a dash of Tabasco (or your favorite hot sauce), minced onion/onion powder, and granulated garlic over

18. Kale Chips

19.  2 cups of organic popcorn sprinkled with lemon pepper and parmesan cheese

20. Almond-Honey Power Bar

Dinner Recipes

Dinner Recipes


Use these during the Clean Eating Challenge

Roasted Root Medley

¼ medium sized yam
½ large carrot, washed and cut into 1 inch chunks
½ large beet, washed and cut into 1 inch chunks
¼ yellow onion, peeled and cut into large wedges
2 tsp. Extra virgin olive oil
Himalayan salt to taste
1 cup Steamed Broccoli
Directions: Preheat oven to 400 degrees. In a bowl toss all ingredients together. Spread on a cookie sheet and bake for 40 to 50 minutes or until tender, turning once or twice to prevent burning. Serve with Steamed broccoli.


Baked Cod with Steamed Veggies

4 oz. Cod fillet
1 tsp. Olive oil
2 Tbsp. Seasoned bread crumbs salt and pepper to taste
1 cup mixed carrots, corn, and cauliflower, steamed
Directions: Dip cod in olive oil; coat with crumbs, salt and pepper. Bake at 375 for 12 to 15 minutes, or until it flakes easily with a fork. Serve with steamed vegetable medley.
TIP- You can use steamed veggies for a side with any meal. If you buy the frozen veggies then you will not have to worry about them going bad before it is used.


Poached Halibut with Wilted Greens and Shredded Carrot

2 cups mixed greens( like kale, spinach, or chard)
1 tbsp. Shredded carrot
1 cup Vegetable broth
6 oz. Halibut (or other firm white fish) Freshly squeezed lemon juice (to taste) Salt and Pepper (to taste)
Directions: Heat ½ inch water in steamer or sauce pan, then steam greens and carrot for about
2-4 minutes, or until just soft. Remove from sauce pan and place in the bottom of a soup bowl. In a separate saute’ pan heat vegetable broth over medium high heat, just before it boils, add fish. Cover and lower heat to medium. Cook fish for approximately 6 to 8 minutes, or until fish is cooked through and flakes easily. Pour broth over greens and carrots, top with fish, season as desired with lemon juice, salt and pepper and serve.


Black Beans and Rice Served With Kale & Pine Nuts

1 6 inch corn tortilla
¼ cup fresh corn
2 tbsp fresh salsa
¼ cup cooked brown rice
½ cup canned low sodium black beans
¼ tsp extra virgin olive oil
1/8 tsp chili powder
1 pinch ground cumin
¼ tsp ground coriander
1 tsp Bragg liquid aminos
Himalayan salt to taste
Directions: While rice is cooking, heat beans gently in a saucepan until very hot. Drain and return to pan. Add oil, spices, aminos, and salt. Stir well. Gently fold beans into cooked rice. Place rice and beans with salsa, corn and guacamole on tortilla.
Kale w/ Pine Nuts
½ medium bunch green kale
2 tbsp toasted pine nuts
1 tbsp lemon juice
Himalayan salt to taste
Directions: Wash Kale and remove ribs from the center of each leaf. Tear into bite sized pieces and steam for 3 to 5 minutes. Don’t overcook; kale should remain bright green. Toss with lemon, pine nuts, and Himalayan salt.


Tomato Basil Salmon w/ Garbanzos

1/3cup canned crushed tomatoes with basil, with juice
1 tsp. Capers
½ clove garlic, finely chopped
5 oz, salmon filet nonstick cooking spray
1 pinch sea salt (optional) Ground black pepper
1/3 cup chickpeas(garbanzo), drained
Directions: Combine tomatoes, garlic, and capers in a small bowl and set aside. Season
both sides of the filet with salt and pepper if desired. Heat medium skillet lightly coated with cooking spray over medium-high heat. Add salmon and cook for 2 minutes on one side , turn. Layer tomato and chickpeas over salmon in skillet, cook covered for 5 minutes or until salmon is cooked through and flakes easily with a fork.
Spicy Tomato and Lintel Soup

1 tsp. Extra virgin olive oil
Small onion, chopped
2/3 cup cooked lentils
½ cup low-sodium organic vegetable broth
1 cup canned crushed tomatoes
¼ tsp. Ground cayenne pepper sea salt to taste
Directions: Heat oil in a nonstick skillet over medium-high heat. Add onion , cook stirring frequently; for 2 to 3 minutes. Add lentils, broth, tomatoes, and cayenne, cook stirring frequently for 5 minutes. Or until heated through. Season with salt if desired.


Honey Dijon Chicken With Parmesan Broccoli

6 oz Chicken breast halve
1/3 cup Dijon mustard
3 Tbsp. Honey
1 Tbsp. Parsley flakes
Salt, to taste
1 cup broccoli
1 Tbsp. Parmesan cheese garlic salt, to taste
Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat chicken in mixture. Cook on a grill for about 7 minutes on each side. Steam frozen or fresh broccoli and top with ¼ Tbsp. Olive oil, ½ tsp. Garlic salt, and 1 Tbsp. Parmesan cheese.
Vegetable Farfalle Pasta

2 1/2 ounces pasta, farfalle, dry
1 tablespoon extra virgin olive oil
1 portabella mushroom
2 tablespoons green peas, cooked
1/4 cup chopped fresh tomatoes
1/4 cup garbanzo beans (canned or fresh cooked)
3 tablespoons basil, fresh, chopped
2 tablespoons balsamic vinegar
1/8 teaspoon black pepper

Directions: Prepare pasta per package direction. Drain and place in a bowl. Cut mushroom into bite-sized pieces. Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until tender. Mix with remaining vegetables, basil, vinegar and pepper. Combine thoroughly. Season with additional herbs as desired. Add pasta to skillet and stir gently until cooked
Basil Chicken with 3 Bean Salad

2 tablespoons basil, fresh, chopped
1 fluid ounce chicken broth, fat-free, low-sodium
2 teaspoons garlic, chopped
2 teaspoons extra virgin olive oil
1/8 teaspoon thyme, ground
1/8 teaspoon black pepper
1/8 teaspoon salt
8 1/2 ounces chicken breast, boneless/skinless, raw
Directions: Preheat oven to 425°F. Spray a shallow baking dish with non-stick cooking spray. In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed. Place the chicken in the baking dish and rub both sides with
1/2 of the basil mixture; set aside. Bake for 20 to 25 minutes, or until chicken is no longer pink inside.
Three Bean Salad
1/4 cup green beans, cooked
1/4 cup yellow beans, cooked
2 tablespoons kidney beans, canned, reduced sodium
2 tablespoons vinegar, cider
1/8 teaspoon black pepper
Directions: Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.


Turkey Burger and Carrot Fries

7 1/2 ounces lean ground turkey
1 tablespoon green onion, chopped
1/8 teaspoon garlic powder
1 teaspoon Worcestershire sauce
1/8 teaspoon black pepper

Directions: Preheat broiler or start grill. Combine turkey with onion, garlic powder, worcestershire sauce and black pepper ; mix well. Form into a patty; set aside. Grill or broil turkey burgers until turkey is no longer pink inside and juices run clear.
Carrot Fries
2/3 cup carrots, fresh, peeled, sliced
1/4 teaspoon extra virgin olive oil
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
1/4 teaspoon garlic powder
Directions: Preheat oven to 425°. Coat a baking sheet with cooking spray.
Toss carrots sticks with olive oil and spices. Place on baking sheet and bake for approximately 15-20 minutes until carrots


Rosemary-Roasted Turkey with Porcini Pan Sauce

1/4 cup chopped fresh rosemary
2 tbsp olive oil
1 tbsp garlic powder
1 tbsp onion powder
1 tsp fresh ground black pepper, plus additional to taste
1 10- to 12-lb turkey (thawed if frozen), neck and giblets removed
3 cups low-sodium chicken broth, divided, plus additional if needed
1/2 oz dried porcini mushrooms, cut or torn into 1/4-inch pieces
1/4 cup arrowroot powder, dissolved in 1/4 cup cold water
Sea salt, to taste

In a medium bowl, combine rosemary, oil, garlic powder, onion powder and 1 tsp pepper. Place turkey on work surface, gently slip your fingers under the skin and work in herb mixture, distributing evenly over meat. Set turkey aside for an hour at room temperature, or if preparing in advance, overnight in the refrigerator. (NOTE: If turkey is marinating in the refrigerator, remove from fridge about an hour before continuing to Step Two.)
Preheat oven to 400°F. Arrange turkey, breast side up, on a roasting rack set in a roasting pan. Tie legs together (if they aren’t already) and tuck in wings. Add about 2 cups broth to roasting pan, enough to fill pan 1/4-inch deep. Loosely cover turkey with foil and roast for 1 hour.
Remove foil and baste turkey with pan juices. Continue roasting uncovered, basting every 20 to 30 minutes, until an internal thermometer inserted into the thickest part of the thigh (without touching the bone) registers 165°F, about 2 1/4 to 2 3/4 hours total cooking time. (NOTE: If pan gets dry, add water or additional broth to maintain about 1/4 inch of liquid. If any part of the turkey gets too brown, cover it loosely with foil.)
Meanwhile, in a small saucepan on medium-high, combine remaining 1 cup broth with mushrooms and bring to a boil. Remove from heat and cover; set aside.
Transfer turkey to a cutting board and let rest, loosely covered with foil, for 20 to 30 minutes.
Meanwhile, carefully pour pan drippings from roasting pan into a measuring cup and set aside to let fat separate. Add porcini mixture to roasting pan and place pan on medium heat, straddled over two burners if necessary. Bring to a boil, scraping up any browned bits in the pan with a spoon. Skim and discard fat from pan drippings, add remaining liquid to the roasting pan and return to a boil. Whisk in arrowroot mixture and cook until sauce thickens, 30 to 60 seconds. Add salt and additional pepper and transfer sauce to a gravy boat.
Remove skin and carve turkey. Serve sauce on the side.


Spaghetti Squash with Chicken, Pears & Parmesan

3 lb spaghetti squash, quartered and seeded
1 tsp olive oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1/2-inch-thick strips
1 Bosc pear, cored and sliced 1/4 inch thick (TIP: To prevent sliced pear from browning, place in a bowl of cold water; drain when ready to use.)
1 tsp dried sage
2 tbsp minced fresh chives
3 oz shaved Parmesan cheese

Preheat oven to 375°F. Place squash cut side up on a foil-lined, rimmed baking sheet. Add 1/4 inch water to sheet. Bake until edges are golden brown and squash is easily pierced with the tip of a sharp knife, about 35 minutes. Set aside until just cool enough to handle.
In a large nonstick skillet, heat oil on medium. Add chicken and cook for 2 minutes. Flip chicken and add pear and sage. Sauté, stirring occasionally, until chicken is cooked through, about 5 minutes. Transfer chicken, pears and pan drippings to a large bowl.
With 2 forks, scrape stringy squash flesh from skin, separating into strands. Add squash flesh to bowl with chicken mixture. Add chives and toss to combine. To serve, top with cheese.


Roasted Pepper & Avocado Soup

1 tbsp safflower oil, divided
1 1/2 cups diced yellow onion
4 poblano chile peppers, seeded and quartered
2 yellow bell peppers, seeded and quartered
4 cloves garlic, peeled
2 tsp chile powder
1 tsp ground cumin
1 avocado, pitted, peeled and roughly chopped
3 cups skim milk
3/4 tsp sea salt
2/3 cup low-fat sour cream
1 large lime, cut into wedges

1 poblano chile pepper, seeded and finely chopped
1 tomato, diced
1/4 cup chopped fresh cilantro leaves
1/8 tsp sea salt

In a large nonstick skillet on medium-high, heat 1 tsp oil. Add onion and cook until very browned, about 8 minutes. Transfer to a 4- to 6-qt slow cooker.
To slow cooker, add 4 poblano peppers, bell peppers, garlic, chile powder, cumin and remaining 2 tsp oil. Stir well, cover and cook on low for 7 hours (or on high for 3 1/2 hours).
Transfer pepper mixture to a blender along with avocado; puree until smooth. (Remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape.) Return to slow cooker and stir in milk and salt. (If necessary, cover and cook on high for 15 minutes more to reheat.)
In a small bowl, combine relish ingredients. Divide soup among serving bowls and top with relish, sour cream and lime wedges.


Italian Meatball Sliders

Olive oil cooking spray
1 lb lean ground turkey
2 cloves garlic, minced
1 egg white
1/4 cup minced yellow onion
1/4 cup minced roasted red bell peppers (packed in water and drained)
2 tsp Italian seasoning
1/2 tsp sea salt
1/4 tsp fresh ground black pepper
1/2 cup natural jarred marinara sauce
1/2 cup shredded part-skim mozzarella cheese
24 cocktail-size whole-grain pitas or buns, split, toasted lightly if desired

Preheat oven to 400°F. Line a large, rimmed baking sheet with foil and mist with cooking spray.
In a medium mixing bowl, combine turkey, garlic, egg white, onion, bell peppers, Italian seasoning, salt and black pepper. Gently mix until combined. Using a spoon or small scooper, from into patties about 1 scant tbsp each, making about 24 sliders; place on sheet. (MAKE AHEAD: Prepare patties up to one day in advance, wrap tray in plastic wrap an refrigerate.)
Transfer to oven and bake for 10 minutes. Remove from oven and flip patties over. Bake for 5 more minutes. Remove patties from oven; spoon marinara over each patty and sprinkle each with cheese, dividing evenly. Switch oven to broiler setting on high, return to oven and broil for 4 to 5 minutes, until cooked through and cheese is bubbling. Using a fork or tongs, transfer each patty into a pita or bun.


3-Cheese Stuffed Shells with Roasted Red Pepper Sauce


3 cups chopped tomatoes (TRY: Pomi Chopped Tomatoes)
12 oz roasted red bell peppers (packed in water), drained, patted dry and roughly chopped
1/2 tsp dried rosemary
1/2 tsp dried oregano
1/4 tsp red pepper flakes
Fresh ground black pepper, to taste
1/2 packed cup whole parsley sprigs, roughly chopped

4 ears corn, husked
Olive oil cooking spray
30 large whole-grain pasta shells (TRY: Tinkyada Brown Rice Grand Shells)
1 1/2 cups low-fat ricotta cheese
3 oz goat cheese
2 tbsp chopped fresh mint
2 tbsp chopped fresh parsley leaves or chives, plus additional for garnish
1 large egg, lightly beaten
Fresh ground black pepper, to taste
3 oz part-skim mozzarella cheese, grated

Prepare sauce: In a medium saucepan, combine tomatoes, roasted peppers, rosemary, oregano, red pepper flakes and black pepper. Bring to a simmer on medium-high heat, then reduce to medium-low and simmer for 15 minutes, stirring occasionally. Transfer to a blender and add parsley. Remove plastic center from blender lid to allow steam to escape, hold a kitchen towel loosely over the opening and purée. (NOTE: Exercise caution when blending hot liquids.)
Prepare shells: Preheat broiler. Mist corn with cooking spray and place on a rimmed baking sheet. Broil 8 to 10 inches from heat until light golden brown on all sides, turning as needed, about 8 minutes. Remove from oven and let sit until cool enough to handle. Carefully remove kernels: Hold corn upright on a cutting board and use a chef’s knife to cut off kernels, starting at the top of the cob and carefully sliding knife downward. Transfer kernels to a bowl.
Preheat oven to 350°F. Meanwhile, prepare pasta shells according to package directions, cooking until just al dente. Drain thoroughly. In a large bowl, combine ricotta, goat cheese, mint, parsley, egg and half of corn (about 1 1/2 cups). Season with black pepper.
Spread 1 cup sauce on the bottom of a 9 x 13-inch baking dish. Fill each of 24 pasta shells (6 additional were cooked to allow for damaged shells) with about 1 rounded tbsp ricotta mixture and place in baking dish, stuffed side up. Cover shells with remaining sauce, remaining corn and mozzarella. Bake, uncovered, for 30 minutes or until sauce is bubbling. Let cool for 10 minutes, garnish with additional parsley and serve.


Chicken with Peanut Sauce & Sweet Potatoes

1/4 cup unsalted natural creamy peanut butter
1/4 cup light coconut milk
2 tbsp rice vinegar
2 tbsp chopped fresh cilantro leaves, 
plus additional for garnish
1 tbsp raw honey
1 tbsp fresh lime juice
1 tbsp minced fresh ginger
1 tsp reduced-sodium soy sauce or tamari
1/2 tsp red pepper flakes
1 clove garlic, minced
Olive oil cooking spray
12 oz green beans, trimmed
2 sweet potatoes, peeled and diced into 1/2-inch chunks (NOTE: Make sure to dice potatoes no larger than directed, as they should cook through in the same amount 
of time as the chicken.)
1 red onion, sliced into 1/4-inch slices
1 lb boneless, skinless chicken breasts, 
cut into 1-inch pieces

Preheat grill to medium-high or preheat oven to 450ºF.
In a medium bowl, whisk together peanut butter, milk, vinegar, 2 tbsp cilantro, honey, lime juice, ginger, soy sauce, pepper flakes and garlic. Set aside.
Cut 4 12 x 16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edge to seal.
Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. (NOTE: Carefully open a single packet to check, then reseal if needed.) Transfer contents of packets to serving bowls and garnish with additional cilantro.

Lunch Recipes

Lunch Recipes


Use these during the Clean Eating Challenge

Tuna Salad

3 cups mixed salad greens or choice of lettuce
4 oz. Water packed tuna, drained
5 cherry tomatoes
1 stalk celery, chopped
3 scallions, diced
2 tbsp, clean eating ranch dressing
Directions: Fill a large bowl with lettuce. Top it off with cherry tomatoes and tuna mixed with chopped celery, diced scallions, and fat free ranch dressing.


Chicken and Arugula salad

8 oz chicken Breast
3 cups Arugula
½ pint cherry tomatoes
¾ cup canned artichoke hearts
3 tbsp of balsamic vinaigrette
Directions: Grill or broil Chicken until done, approximately 7 to 10 minutes on each side.
Cool and cut into 1 inch thick slices. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plate. Top with steak and drizzle with balsamic vinaigrette.

Balsamic Vinaigrette dressing

1 ½ cups balsamic vinegar
2 tbsp fresh lemon juice
6 tbsp Dijon mustard
4 tsp shallots, chopped
4 fresh basil leaves, chopped
2 tsp Olive oil
black pepper to taste
Directions: Whisk together all ingredients in a small bowl. Store covered in refrigerator.


Salmon Nicoise Plate

3 oz. Salmon
2 cups mixed salad greens
1 cup green beans , steamed
1 small red potato, boiled
5 black olives
Fresh lemon juice, salt and pepper, to taste
Directions: Grill, poach, bake, or broil salmon. Pile salad greens onto a large dinner plate and top with beans, potato, olives and salmon. Season with lemon juice, salt and pepper.


Turkey Hummus Wrap

Store bought hummus
Whole wheat tortilla
3 oz cooked turkey breast
¼ sliced avocado
2 slices of tomato
Shredded romaine lettuce
½ cup watermelon cubes
Directions: Spread 3 Tbsp. Hummus on whole wheat wrap, layer 3 oz turkey, avocado, tomato slices, and lettuce and roll. Serve with the watermelon on the side.


Brown Rice Bowl

2/3 cup cooked brown rice
4 oz. Grilled chicken breast, boneless, skinless, sliced
¼ cup green peas, cooked
2 Tbsp. Corn kernels, fresh or frozen, cooked
1 ½ Tsp. Sesame oil
1 Tsp. Low sodium tamari soy sauce
1 Tsp. Chili sauce.
Directions: Top brown rice with chicken, peas, and corn in medium serving bowl. Drizzle with oil, soy sauce, and chili sauce.
TIP-1 cup of uncooked brown rice usually yields 3 cups of cooked rice. As a convenience you can cook up a bunch in advance, store it in the fridge and use it for up to 4 days.
DIY Salad

4 oz. Lean protein
2 cups of mixed greens
½ cup chopped cucumber
5 cherry tomatoes
¼ avocado
1 Tbsp. Fresh lemon juice
Salt and pepper to taste
Directions: Cook your choice of protein and cut into bite sized pieces. Toss together with greens, veggies, and avocado with protein and top with fresh lemon juice. Season as desired with salt and pepper.


Chicken Waldorf Salad

5 oz. Cooked chicken breast, cut into 1 inch cubes
¼ medium granny smith apple, sliced
1 Tbsp. Raw almonds, chopped
¼ cup halved red grapes
1 Tbsp Citrus Vinaigrette
3 Tbsp. Balsamic vinegar
2 Tbsp. Fresh lemon juice
½ tsp. Raw honey
1 tsp. Dijon mustard
3 Tbsp. Extra virgin olive oil
Directions: Combine vinegar, lemon juice, and honey in a medium bowl ; whisk to blend. Stir in mustard ; mix well. Slowly add oil while whisking; mix well.
TIP-Store leftover dressing covered in the fridge. If dressing thickens then hold at room temperature for 30 minutes then stir and serve.


Avocado-Veggie Burger

1 Veggie Burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 Tbsp. Prepared salsa
¼ medium apple sliced
Directions: Preheat grill or broiler to high. Grill or broil patty for 3 to 4 minutes on each side, or `to desired doneness. Place avocado on the bun, then burger then salsa. Serve with apple on the side.
Fish Tacos

1 tablespoon lime juice
1/2 teaspoon garlic, chopped
2 teaspoons fresh cilantro
1 1/2 teaspoons extra virgin olive oil
1/8 teaspoon black pepper
7 ounces tilapia, cooked
2 low carb flour tortillas, 6″
1/2 cup lettuce, shredded
1/2 cup tomato, chopped
3 tablespoons avocado, fresh, sliced
2 tablespoons salsa
1/2 cup pineapple chunks, canned in water
Directions: Combine the juice, garlic, cilantro, oil and pepper in a shallow dish. Add fish; coating well with the marinade. Let sit in refrigerator to for 15 minutes. Heat grill or oven broiler. Remove fish from marinade and cook until opaque or fish flakes easily with a fork. Divide fish into 2 portion and place evenly on tortillas. Top tortillas with lettuce and tomato, avocado and salsa. Roll or fold in half and enjoy with pineapple chunks and your favorite calorie-free beverage.


Chicken Bruchetta Salad Wrap

5 ounces chicken, cooked
1/2 ounce fresh mozzarella
1/2 cup mixed salad greens
1/4 cup tomato, chopped
1/2 ounce peppers, red, flame roasted
2 tablespoons basil, fresh, chopped
2 tablespoons balsamic vinegar
1 1/2 teaspoons extra virgin olive oil
1/4 teaspoon black pepper
1 low carb whole wheat tortilla, 10″
4 fluid ounces milk, fat-free
Directions: Dice chicken and cheese. Toss with next 7 ingredients. Place on tortilla. Wrap or fold and enjoy for lunch. Serve with a small


Tri-Color Pasta Salad with Tuna

1/4 cup tri-color brown rice fusilli or rotini pasta
2 tbsp balsamic vinegar
1/4 tsp dried Italian seasoning
2 tbsp finely chopped sun-dried tomatoes (dry-packed)
1 tsp olive oil
Sea salt and fresh ground black pepper, to taste
2 oz BPA-free unsalted canned tuna, in water (TRY: Wild Planet Wild Albacore Tuna – No Salt Added)
1/4 cup mixed baby greens
1/2 cup grape or cherry tomatoes, halved
1/4 loosely packed cup fresh basil leaves
1 tbsp low-fat shredded mozzarella cheese, optional
1 2-cup glass jar with lid

Cook pasta according to package directions, until slightly more cooked than al dente. Drain and spread pasta on a small baking sheet to cool. (NOTE: Spreading pasta on a baking sheet prevents it from becoming a solid mass.) Meanwhile, prepare dressing: In a small saucepan, combine vinegar, Italian seasoning and 2 tsp water and bring to a boil. Remove from heat immediately and add sun-dried tomatoes. Whisk in oil and salt and pepper. Set aside to cool slightly. Build salad: Add dressing to bottom of jar. Layer tuna, pasta, greens, tomatoes, basil and mozzarella, if desired. Cover with lid and refrigerate. Just before serving, shake jar to distribute dressing. Make up to 1 day in advance.


Edamame Salad

10 oz frozen shelled edamame
2 green onions, sliced
1 sheet nori (seaweed), crumbled
1/4 cup rice wine vinegar
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp Nanami Togarashi (Asian seasoning blend)

Cook edamame according to package directions; set aside.
In a medium bowl, combine edamame with onions and nori.
In a small bowl, whisk together vinegar, oil, salt and Nanami Togarashi; add to edamame mixture and combine thoroughly. Refrigerate for 2 to 3 hours before serving, for best results; can be kept in fridge for up to 4 days.


Chicken Egg Rolls with Red Cabbage, Mango & Lime

4 bone-in skinless chicken breasts
1/4 cup brown rice
1 cup shredded red cabbage
1 cup peeled and diced mango
2 tbsp chopped fresh cilantro
2 tbsp fresh lime juice
1 1/2 tbsp low-sodium soy sauce
1 tsp sesame oil
8 egg roll wrappers

Preheat oven to 375°F. Mist a large baking sheet with olive oil cooking spray. Place chicken breasts on sheet and roast until cooked through and no longer pink inside, 25 to 30 minutes. Maintain oven temperature.
Meanwhile, cook brown rice according to package directions.
When chicken is cool enough to handle, use a fork to shred meat from the bone, making 2-inch pieces. Combine chicken, cabbage, mango, rice, cilantro, lime juice, soy sauce and sesame oil; mix well.
Spoon mixture diagonally onto centers of wrappers, dividing evenly. Fold both short corners up and over filling. Fold 1 long corner to center; roll towards remaining corner. Transfer rolls to baking sheet, seam side down, and mist with cooking spray. Bake for 10 to 15 minutes, or until golden brown.


Lentil & Sweet Potato Stew

2 tsp olive oil
1 yellow onion, finely diced
1 stalk celery, diced
1 carrot, peeled and finely diced
2 cloves garlic, minced
Pinch each sea salt and fresh ground black pepper
2 cups dry green lentils, picked over
1 large sweet potato, peeled and cubed
1 bay leaf
4 cups low-sodium vegetable broth
2 plum tomatoes, seeded and diced
1/4 cup chopped fresh Italian parsley

In a large, heavy-bottomed pot, heat oil on medium. Add onion, celery, carrot and garlic and sauté, stirring occasionally, until softened, 3 to 4 minutes. Add salt, pepper, lentils, potato, bay leaf, broth and 2 cups water; stir to combine. Bring to a simmer and cook until lentils and potatoes are tender, 12 to 15 minutes. Remove from heat and stir in tomatoes and parsley. Remove bay leaf and divide stew among serving bowls.


Lobster Grilled Cheese

1/4 cup low-fat plain Greek yogurt
1 tbsp chopped fresh chives
1 tbsp fresh lemon juice
Sea salt and fresh ground black pepper, to taste, optional
4 slices whole-grain bread
2 oz grated low-fat cheddar cheese
5 oz cooked and chilled lobster meat, cut into small pieces
Olive oil cooking spray

In a small bowl, combine yogurt, chives, lemon juice and, if desired, salt and pepper. Spread mixture on 2 slices bread and top with cheese, lobster and remaining 2 slices bread, dividing evenly. Lightly press sandwiches together.
Preheat a greased grill or nonstick skillet on medium Add sandwiches and cook, turning occasionally, until golden and cheese melts, about 5 minutes.


Avocado, Endive & Apple Salad with Grapefruit Vinaigrette

Makes 3/4 cup vinaigrette (including grapefruit segments)

1 ruby red grapefruit (about 10 oz)
1 tbsp olive oil
1 tsp raw honey
1 tbsp thinly sliced basil (about 4 basil leaves)
1/8 tsp kosher salt
Fresh ground black pepper, to taste

2 Belgian endive, core removed and thinly sliced
1 crisp apple, julienned
2 radishes, thinly shaved
1/3 cup pomegranate seeds
1/8 tsp kosher salt
Fresh ground black pepper, to taste
1 ripe avocado

Prepare Grapefruit Vinaigrette: Cut skin from top and bottom of grapefruit and set grapefruit on a cutting board so it stands upright on one of the flat ends. Remove skin and pith from grapefruit with a sharp knife, cutting to the flesh from top to bottom all the way around. Hold skinned grapefruit over a medium bowl and cut in a “V” to remove individual segments from between the visible membrane “walls.” Reserve juices in bowl as you cut, then squeeze remaining membrane to release the rest of the juice once all segments are cut free. Discard membrane. Cut segments crosswise into quarters. Whisk oil and honey into juice, then stir in grapefruit segments and basil. Season with salt and pepper.
Prepare Salad: Gently toss endive, apple, radishes and pomegranate seeds with grapefruit vinaigrette. Season with salt and pepper and set aside.
Cut avocado in half and remove pit. Cut each side in half again, creating 4 quarters. Scoop flesh from skin with a large spoon. Thinly slice each quarter of avocado lengthwise and fan pieces onto 4 plates. Top avocado slices with about 1 cup salad and serve.