#diet recipes

Epic Bodybuilding Meal Prep (Gran Prep de Comidas para Culturistas) 

Lamb Chops & Spicy-Sweet Potato & dried Cranberry Waffle. Certified post workout muscle food. (traduccion abajo)

Ingredients:

• Lamb chops (fat trimmed) or your choice of protein
• 175g - 200g sweet potato (grated)
• 2 egg whites
• 1-2 tbsp dried Cranberry
• Cinnamon
• Red pepper

Recipe for sweet potato waffle:

1. In a bowl, grate about 150g-200g of a raw sweet potato. You do NOT have to peel.
2. Add 2 egg whites to the grated sweet potato and mix using a fork.  Add cinnamon & red pepper to taste (optional). Mix.  Add cranberries.
3. Spray coconut oil or olive oil on your waffle iron or skillet.  Set on medium heat.
4. Pour the potato mixture into the waffle iron and cook until the ends of the waffle are cooked (about 8-10 minutes).

Lamb chops seasoned with turmeric, cumin, garlic, red pepper and onion powder.  Cooked in a skillet.

Approx macros with 5oz lamb chops, 175g sweet potato: 475 calories, 50g protein, 40g carbs, 11g fats

Chuletas de cordero y gofres picantes de papa dulce y arándanos secos. Esta comida es certificada para crecer los musculos.

Ingredientes:

• Chuletas de cordero (grasa recortada) o su elección de la proteína
• 175g - 200g papa dulce (rallado) 
• 2 claras de huevo
• 1-2 cucharadas de arándanos secos
• canela
• pimiento rojo

Receta del gofre de papa dulce:

1. En un bol, rallar sobre 150g-200g de papa dulce cruda. Usted no tiene que pelar.
2. Añadir 2 claras de huevo a la papa rallada y mezclar con un tenedor. Añadir la canela y la pimienta roja al gusto (opcional). Mezclar. Agregar los arándanos.
3. Rociar el aceite de coco o aceite de oliva en la plancha de gofres o la sartén. Poner a fuego medio.
4. Verter la mezcla de papa en el molde para gofres y cocinar hasta que los lados de gofres estén cocidos (unos 8-10 minutos).
5. Chuletas de cordero sazonado con cúrcuma, comino, ajo, pimiento rojo y cebolla en polvo. Cocido en una sartén.

Macros Aprox con 5oz de chuletas de cordero, 175g de papa dulce: 475 calorías, 50g de proteínas, 40g de carbos, 11g de grasas

Surf and Turf Muscle Kabobs! Swordfish steak & flank steak with cherry tomatoes and yellow bell peppers, with a spinach & cucumber salad with sesame vinaigrette.  (traduccion abajo)

Ingredients:

• Swordfish steak
• lean flank steak
• bell pepper
• cherry tomatoes
• choice of greens for salad

Instructions:

1. Cut swordfish and flank steak into pieces. Season with your choice of seasonings but keep it simple.  I used ginger, garlic, cumin, pepper, red pepper.
2. Cut bell pepper into small pieces.
3. Assemble the kabob.
4. Spray a skillet or George Foreman (or panini) grill with coconut oil or olive oil.  Place the kabobs in a skillet and cook.  Rotate them so all sides are cooked.
5. Cook to desired readiness BUT make sure the swordfish steak is cooked all the way.

Approx macros with 5oz swordfish, 4oz flank steak, 1 whole yellow bell pepper, 6 cherry tomatoes: 398 calories, 52g protein, 2g carbs, 15g fat

Pinchos del mar y el césped! Bistec de pez  y bistec flanco con tomates cherry y pimiento amarillo, con espinacas y ensalada de pepino con vinagreta de sésamo.

Ingredientes:

• filete de pez espada
• bistec flanco magra
• pimiento
• tomates cherry
• elección de los verdes para ensalada

Instrucciones:

1. Cortar el pez espada y el bistec en pedazos. Sazonar con tu elección de condimentos, pero no sazonar mucho - sea sencillo. He utilizado el jengibre, el ajo, el comino, la pimienta, el pimiento rojo.
2. Cortar el pimiento en trozos pequeños.
3. Montar la brocheta.
4. Rociar una sartén o una parrilla de George Foreman (o una parrilla de panini) con aceite de coco o aceite de oliva. Colocar las brochetas en una sartén y cocinar. Girarlos para todos lados se cuecen.
5. Cocer hasta tu preferencia. Pero, asegurarse de que la carne de pez espada se cocina completamente.

Macros aprox con 5oz de pez espada, 4oz de bistec flanco, 1 pimiento amarillo, 6 tomates cherry: 398 calorías, 52g de proteínas, 2g de carbohidratos, 15g de grasas

Egg baked avocado, egg whites, skillet grilled red potatoes. Boom. (traduccion abajo)

Ingredients:

• ½ medium avocado
• 1 egg
• your quantity of egg whites (I used 6)
• 130g diced red potato
• Seasonings: cumin, sea salt, pepper, red pepper, garlic powder

Instructions:

1. Set oven to 405F.
2. Slice a medium avocado in half and remove the pit.  Use a spoon to carve out a large hole in the avocado half.
3. Crack an egg inside of the avocado and sprinkle with your choice of seasonings.
4. Place the avocado on a baking pan and place inside of the oven.  Use foil to help prop up the avocado.  Bake the avocado for about 17-20 minutes or until the egg turns white.
5. Spray a skillet with olive oil or coconut oil and set it on medium heat.   Add diced red potatoes to the skillet.  Season with cumin, little sea salt, pepper, red pepper and garlic powder.  Stir the potatoes with a spatula.  Continue cooking until the potatoes are soft yet firm.
6. Enjoy!

Approx macros with : 448 calories, 39g protein, 29g carbs, 16g fat.

Huevo cocido en aguacate, claras de huevo, patatas rojas asadas en una sartén. Bum.

Ingredientes:

• ½ aguacate de tamano mediano
• 1 huevo
• su cantidad de claras de huevo (yo usé 6)
• 130 g de patata roja picada
• Condimentos: comino, sal marina, pimienta, pimiento rojo, ajo en polvo

Instrucciones:

1. Poner el horno a 405F.
2. Cortar el aguacate por la mitad y retirar la semilla. Usar una cuchara para hacerse un gran agujero en el medio de aguacate.
3. Romper un huevo en el interior del aguacate y rociar con su elección de condimentos.
4. Colocar el aguacate en una bandeja para hornear y colocar dentro del horno. Usar papel de aluminio para ayudar a apuntalar el aguacate. Hornear el aguacate durante unos 17-20 minutos o hasta que el huevo se vuelve blanca.
5. Rociar una sartén con aceite de oliva o aceite de coco y poner en fuego medio. Agregar las papas rojas en cubos a la sartén. Sazonar con el comino, poco de la sal marina, pimienta, pimentón y ajo en polvo. Agitar las patatas con una espátula. Seguir cocinando hasta que las papas estén suaves pero firmes.
6. Disfrute!

Macros Aprox: 448 calorías, 39g de proteínas, 29g de carbohidratos, 16g de grasa

Giant scallops, black beans, Brussels sprouts (Vieiras, frijoles negros, las coles de Bruselas)

Giant scallops, black beans, Brussels sprouts (traduccion abajo)

Ingredients:

• 7oz giant sea scallops
• 1 can black beans
• garlic
• pico de gallo (or chopped onions)
• low sodium chicken broth
• Brussels sprouts

Instructions:

1. Drain can of black beans.  Add to a pot.  Add ¾ cup chicken broth and 3-4 tbsp pico de gallo, fresh garlic (optional), cumin and pepper.  Set pot on low-medium heat, cover and cook for about 20 minutes.
2. Spray a skillet with coconut or olive oil.  Set the scallops on a paper towel and pat dry to remove excess water. Season with cumin, pepper, red pepper, garlic and small bit of sea salt.
3. Set the skillet to medium-high heat.  Sear the scallops on both sides, careful not to let them burn.
4. Steam (or roast) the Brussels sprouts.  Season with garlic, pepper and coriander.  If you choose to roast them, spray them lightly with olive oil and sprinkle a small amount of sea salt on them.

Approx macros with 7oz sea scallops, ½ black beans, 1 cup steam Brussels sprouts: 336 calories, 41g protein, 36g carbs, 3g fat

Vieiras, frijoles negros, las coles de Bruselas

Ingredientes:

• 7 oz de vieiras del mar
• 1 lata de frijoles negros (sin sodio)
• ajo
• pico de gallo (o cebolla picada)
• caldo de pollo bajo en sodio
• Coles de Bruselas

Instrucciones:

1. Escurrir la lata de frijoles negros. Añadir a una olla. Añadir ¾ taza del caldo de pollo y 3-4 cucharadas de pico de gallo, ajo fresco (opcional), el comino y la pimienta. Poner la olla a fuego medio-bajo, tapar y cocinar por unos 20 minutos.
2. Rociar una sartén con aceite de coco o de oliva. Poner las vieiras sobre una toalla de papel y secar para quitar el exceso de agua. Sazonar con comino, pimienta, pimiento rojo, ajo y poco de sal marina.
3. Poner la sartén a fuego medio-alto. Dorar las vieiras en ambos lados, con cuidado de no dejar que se quemen.
4. Cocer al vapor (o asar en el horno ) las coles de Bruselas. Sazonar con ajo, pimienta y cilantro. Si decide asarlos, rociarlos con un poco de aceite de oliva y espolvorear un poco de sal marina en ellos.

Macros aprox con 7 oz de vieiras, ½ taza de frijoles negros, 1 taza de coles de Bruselas: 336 calorías, 41g de proteínas, 36g de carbohidratos, 3g de grasas

Berry Detox Smoothie

This smoothie is full of power antioxidants, supporting your liver to detox naturally, keeping you healthy and vibrant!

• 1/3 cup of blueberries
• 1/3 cup of raspberries
• 1/3 cup of pomegranate kernels
• ¼ cup of beet juice (optional)
• 1 banana
• Water to thin or almond milk
• Ice

blend and enjoy :)

Chocolate Protein Muffins 

These make a great breakfast food or even pre-workout snack if you want to get some protein & carbs in for energy! These are a super delicious and healthy alternative to Chocolate Muffins, with only 60-110 calories each (depending on size) and plenty of protein! 

Yields: 12 large muffins, or 24 small muffins

Ingredients:

• 1 and ¾ cup oats
•  3 egg whites
•  3/4 cup unsweetened cocoa
• ½ cup unsweetened applesauce
• 1 tsp. vanilla extract
• ½ cup plain Greek yogurt 
• 1-½ tsp. baking powder
• 1-½ tsp. baking soda
• ¼ tsp. salt
• 1 cup hot water
• 1 cup sugar substitute (like Splenda granular) OR ¼ cup + 2 tbs stevia
• ½ cup semi-sweet chocolate chips (or even better – dark chocolate chunks for antioxidant power!)

Directions

1. Preheat  oven to 350 degrees. Line 2 (12-cup) muffin pans with foil cupcake liners, or spray muffin tin with non-stick cooking spray. 
2. In a blender, (or food processor), mix all of the ingredients together, except for the chocolate chips. Blend until oats are ground and mixture is smooth.
3. Place mixture in a bowl and gently stir in  the chocolate chips. Scoop mixture into prepared muffin pans.
4. Place muffins tins in the oven for approximately 15 minutes.  
5. Let cool & enjoy!!!

Lunch Idea: Quinoa Salad

Sometimes finding new lunch ideas is hard, especially when trying to eat healthy. I dont always feel like a plain salad, and defintiely don’t want my leftovers from last night!

This salad is full of fresh veggies and healthy carbohydrates that will give you protein and lots of energy to get through your day! Enjoy :)

Ingredients
1 cup dry quinoa
2 cups vegetable broth (can substitute with water)
2 cups spinach, chopped
1 cup chick peas
1 cup grape tomatoes, halved
½ red pepper, chopped
¼  red onion, chopped
Crumbled feta cheese
1 tbsp. fresh basil, chopped
1 tbsp. fresh parsley, chopped
1 tbsp. fresh oregano, chopped
5 tbsp. extra virgin olive oil
5 tbsp. red wine vinegar
1 tbsp. Dijon mustard
Celtic sea salt and ground pepper to taste

Directions
1. In a saucepan, combine quinoa and vegetable broth/water. Bring to a boil. Reduce heat, cover, and simmer until quinoa softens and liquid evaporates — about 15-20 minutes. Remove from heat, allow to cool, and place in a large bowl.
2. Whisk together extra virgin olive oil, red wine vinegar, Dijon mustard, salt, and pepper and set aside.
3. Once quinoa is cool, add remaining ingredients and gently toss. Divide and serve.

**Tip: you can also add some hemp seeds for added protein :)

Chai Oatmeal with Peaches and Pecans (Healthy Breakfast Idea!)

Yields: 1-2 Servings

Ingredients:

1 chai tea bag

½ cup almond milk

½ cup oats (QuickOats or you can use rolled/steel cut oats)

1-2 peaches, sliced

1 tbsp pecans, chopped

2 tsp raw honey

Directions

• In ½ cup boiling water, steep chai tea for 3-4 minutes 
• Combine tea with ½ cup almond milk and ½ cup quick-cooking oats in a microwave-safe bowl
• Microwave on high 1 1/2 to 2 minutes
• Top with ½ cup sliced peaches, 1 tablespoon chopped pecans, and 2 teaspoons honey

Graham Cracker Dessert Sandwiches (UNDER 100 CALORIES)

This delicious dessert is low in calories and so delicious. Using only graham crackers, peanut butter and a banana, you can make a delicious frozen treat that will cure your cravings!

Yields 4 sandwiches

Ingredients:

1 medium or large ripe banana 

1 tablespoon peanut butter

8 graham crackers

Directions

In a small bowl, mash together 1 tbsp peanut butter & 1 banana until blended together 

Place mixture onto graham cracker, place 2nd cracker ontop and freeze for 4-6 hours!

Tip: If you like cinnamon, add a sprinkle or 2 into each sandwich, so delicious!

Each sandwich contains only 95 calories!

Yummy Watermelon Salad

Replacing starchy, high carbohydrate side dishes with low carb salads are a great weight to reduce your total calorie intake, as well as keep your carbohydrates low… which ultimately leads to weight loss – yay! I need variety in my meals though, eating the same ol’ spinach salad every night just won’t cut it for me.

Here is a delicious salad you can throw on the side of some lean chicken breast or whatever your lunch/dinner may be. Its sooo yummy, but much healthier than a side of white rice or pasta — plus, how awesome is this presentation (If I do say so myself.. ha ha).

Ingredients

• 1 medium to large size watermelon
• 3-4 oz crumbled feta cheese
• 2 tbsp chopped mint (fresh)
• 4-6 whole mint springs
• 1 sweet onion
• ¼ cup extra-virgin olive oil
• ¼ cup red wine vinegar
• Salt/Pepper to taste

Directions