Turkey Sausage

1lb lean ground turkey (93/7)
3/4 tsp ground ginger
2 tsp ground sage
1/4 tsp cayenne pepper
1 tsp salt
1/2 tsp black pepper

Combine all ingredients, form into approximately 2 inch (2 oz.) patties and fry.

Nutrition facts:

Servings: 8

Calories 81 gm
Protein 11 gm
Carbohydrates 0.1 gm
Fat 4 gm

Peanut Butter Protein Pancakes

(photo credit)

Need I say more?  Peanut Butter + Pancake= Pure bliss.  I top these with Walden Farms calorie free syrup, and breakfast is my favorite meal :)  Here's my recipe!  

Serves: 1
Calories: 252 (with 1/3 C oat flour) 

Ingredients:
1/3 or 1/2 C oat flour (depending on your meal plan and nutritional goals-they turn out great either way)
1/2 scoop Isopure zero carb vanilla whey (or protein powder of your choice)
3 Tbsp PB2 (I order mine from netrition.com)
2 Tbsp Stevia in the Raw
1 tsp Truvia
approx. 1 tsp baking powder 
1/4 tsp salt (do not omit)
2 egg whites
Enough water to make your batter pour into the pan, but not too runny. Add, stir, add stir, until it's right.

Directions:

Heat a medium sized frying pan to medium heat.  Combine dry ingredients in a medium size bowl, and mix well.  Add the egg whites, stir, and then add some water.  I just put my bowl under the running water for a sec, stir, add more if needed until I get the consistency right.  You'll get really good at it.   Once your batter is ready to go, spray your pan with cooking spray (I use homemade coconut oil spray, works great!).  Pour half the batter in the pan.  Let it cook until it bubbles and starts to almost lift on the edges.  Flip and repeat (my batter makes two medium size pancakes).  Easy enough?  Try these!  You won't be sorry.  

P.S.  Who says these have to be stuck in the breakfast category??  I often make them for an additional meal in the day somewhere.  For my husband, I use weight gainer or more protein powder and a whole egg vs. egg whites, because his nutritional goals are different than mine. These are so versatile!  Try adding chocolate chips if you want an extra sweet touch, or if you're eating them on the go without syrup!  Mmm..

Beef and Broccoli

Made this for dinner tonight, and it was so YUM!  My husband and I both seriously dropped our  jaws over it and added it to our "definitely make again" category.  Even better, it didn't take me more than about 30 minutes to make!  Boom.  (Adapted from Muscle and Fitness Hers recipe).

(photo credit)

Serves: 2

Calories per serving: ~385 (depending on the leanness of the meat you use)

Ingredients:

1 tsp olive oil

3 cloves garlic chopped

2 tsp ginger, chopped (I buy this fresh and freeze it for when I need it :) )

1/2 cup yellow onion, thinly sliced

1 small bunch broccoli florets in small pieces

12 oz flank or skirt steak (I used filet mignon, so it was a bit less calories), thinly sliced

1 lime, juiced (or about 2 tsp bottled lime juice)

1/2 tsp sesame oil

2 tsp low sodium soy sauce or Braggs

2 tsp cornstarch

Directions:

1. Heat a large saute pan or wok to medium heat. Add olive oil and beef and cook for 6-8 minutes or until golden brown. Scoop meat out of the pan and keep warm. I put mine in a bowl with a paper towel to soak up the extra oil.

2. Add garlic and ginger to pan. Cook for 2-3 minutes or until golden brown. Add yellow onion, broccoli, 1/4 cup of water, sesame oil, soy sauce. Cook 6-8 minutes or until broccoli is bright green.

3. Add cooked beef back to pan and season with soy sauce.

4. Mix 1/2 cup of water with cornstarch and add to pan. Bring to a boil. Add lime juice. Serve with brown rice and hot sauce if desired.  I just added extra Braggs to mine.  Yum!!

Protein Packed Ranch Dressing

Sometimes you just need that creamy fix.  Whether you use this as a dressing or a dip, it's up to you.  I've tried both, and it's yummy either way.  It's such a great alternative to the other options out there, and it comes with far superior nutrition facts.  Plus, it's SO EASY to make!

(photo credit)

Serves: 4

Calories per 1/4 C serving: 55 

Ingredients:

1 C Low fat (or I haven't tried it yet, but fat free?) cottage cheese

3 Tsp Ranch dressing mix

1/4 C water (add more to make it into more of a salad dressing vs. a dip)

Directions:

Blend all the ingredients together, and devour!

Apple Cinnamon Protein Bars

These have to be my all time fav' for fall, when we crave everything cinnamon and pumpkin spice.  These are perfect as an on-the-go meal replacement. Or, if you're craving something desserty, smother a loaf with Jello brand sugar-free pudding, and it is unbelievably delicious, or should I say "Legalicious"?!

Serves: 8
1 loaf= 1 serving 

Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 gram

Ingredients:

• 1 cup oat flour (throw 1 cup of rolled oats in your blender to make flour)
• 3 scoops vanilla whey protein powder
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 3/4 cup Splenda, Stevia, or Ideal
• 1 cup unsweetened applesauce
• 1 small gala apple, coarsely grated
• 3/4 cup of water

Directions:

1.     Preheat oven to 350 degrees.

2.     Mix flour, protein powder, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.

3.     Mix egg whites, sweetener, applesauce, grated apple and water into the dry ingredients, using a whisk.

4.     Spray 8 mini-loaf pan generously with non-stick butter spray.

5.     Pour ingredients equally into each compartment.

6.     Bake 15-16 minutes.  

High Protein Oatmeal Pancakes

 

If you are sick of eating plain old oats and egg whites for breakfast, this will surely brighten your day.  Nothing will make you feel less like you're on a diet than having fluffy, syrupy pancakes for breakfast!  I make a large batch of the pancake mix and store it in a big ziploc bag, so I don't have to put together all the ingredients each time I want to make these.  Easy peasy ;)

Servings 10 (1 serving= rounded 1/2 C)

Dry Ingredients

5 C rolled oats that have been blended into flour (I just use Quaker Oats)

4 scoops vanilla protein powder (I use MRM vanilla or Any Whey, but use what you like)

3 tsp baking powder

1  tsp salt

1 cup Stevia, Xylitol, or Splenda (you can experiment with this and add more or less sweetener)

Preparation:

Add wet ingredients one serving at a time to a rounded ½ C of dry mix:

2-3 egg whites (I use liquid egg whites (4 Tbsp)--they are runnier and require me to use less water, which makes the consistency more "batter-like", and the pancakes come out fluffier :))

1 capful of almond extract or any extract of choice (optional)

Add water to desired consistency (a few Tbsp-- Add one by one until you achieve a batter consistency that isn't too runny or too chunky.  It should pour into your pan, but if it spreads to cover your entire skillet, your pancakes will be more like crepes.)

Stir dry and wet ingredients together well.  Pour ½ of batter into a medium size skillet that has been heated to medium, and cook until batter bubbles all over then flip and cook other side.  Repeat with the remainder of the batter.  Top with spray butter,  calorie free Walden Farms pancake syrup, cinnamon and truvia,  and/or whatever other topping you prefer. You can add strawberries, bananas, blueberries, etc. to the batter while cooking or just sprinkle on top when you are done cooking them.  

Cals/serving: 233

Fat 3.1 grams

Carbs 26.7

Protein 23.6

Yum!!

Chocolate PB Protein Shake

Do you wish your protein shake tasted more like a milkshake?  Then look no further! This recipe will knock your socks off.  

Serves: 1

Calories: 270

Ingredients:

1/2 C fat free cottage cheese

1/2 C unsweetened applesauce

1/2 C unsweetened, vanilla Almond Breeze (almond milk)

1/2 C Water

2 Tbsp PB2 (or full fat peanut butter if you want to incorporate some healthy fat here)

1 Tbsp unsweetened cocoa powder

1/2 scoop vanilla whey protein powder (I use MRM Natural Vanilla Whey-- so yummy and clean!)

1 heaping cup of ice (more if you like it icy like me ;) )

1/2 Tbsp each of stevia and Truvia (adjust to your desired level of sweetness)

Directions:

Add all ingredients to your blender (make sure it can crush ice well), and blend to your desired consistency.  Feel free to add or substitute ingredients depending on what you have and what your nutritional goals are.  Chia seeds, flaxseed, BCAAs or glutamine powder are a few items that I add in every so often, just depending on my goals for the day and what time of the day I make the shake.  Be creative, and never be intimidated or discouraged my new ingredients you may not recognize.  Do your research.  Ask questions in the grocery store.  Request items that your favorite store may not yet carry.  This is how we expand our options and knowledge base with regard to nutrition.  (This shake is great pre or post workout).  Let me know what you think!  I have a feeling you're gonna love this thick and creamy shake ;)   

Refrigerated Oatmeal

 

4 servings (approximately 1 cup each)
Approx. 185 cals/serving 

Ingredients: 

1 cup uncooked old fashioned quick oats – 300 cals · 

1 1/3 cup unsweetened almond milk – 60 cals · 

1 cup nonfat plain Chobani Greek yogurt – 140 cals · 

2 Tbsp dried chia seeds – 120 cals ·

1 tsp almond or other extract (optional) – 0 cals ·

4 tsp Truvia – 0 cals · 

1 cup fruit of your choice (frozen or fresh blueberries, diced peaches, diced mango, raspberries, etc.) – approx 120 cals 

Directions:

In a quart jar or container, add oats, milk, yogurt, chia seeds, any extracts,  sweetener, and fruit. Put lid on jar and shake until well combined. Refrigerate overnight or up to 2 days.  Sweeten to taste and eat chilled.  Quick, easy, and yummy at any meal time.

Key Lime Protein Cheesecake

What a discovery this recipe was!  I will definitely be making this again and again to perfect a few things.  (I found this on Heidi Patterson's athlete fan page.  Go and 'like' her Facebook page for more of her awesome ideas.)  At 10g of protein/slice, this is DEFINITELY a Legalicious Eat! The crust is so YUM!  I wanted to eat it plain :)  

**Fit tip-- I always like to volunteer to bring desserts to social events, so I have a treat option that I know isn't sabotage!  Just one of those little things that can help us to stay on track in everyday life :)

Serving size: 1/12 of pie

Calories: Approx. 111 per slice

Ingredients:

CRUST

¼C Pecans

¼C Walnuts (replace with almonds if you can’t eat walnuts)
1 Tbsp Almond butter ( I assume peanut butter would be just fine)
3 Tbs Oat flour or 1/3c old fashioned oats blended into flour
2 tsp Truvia or xylitol
½ scoop Vanilla protein powder
1/8 tsp Cinnamon
1 tsp Vanilla extract
7 drops Capella drops- graham cracker flavor (optional)

FILLING

1C 1% or 2% cottage cheese (preferably 1%)
1C Part Skim Ricotta Cheese
½C Plain Greek yogurt

3 Tbsp Sugar free-fat free- cheesecake pudding mix (unprepared)
1 tsp Sugar free lime jell-o mix (unprepared)
1 Tbsp Lime juice (optional)
1 ½ scoops Vanilla protein powder
1/8 tsp cinnamon 

5 Cheesecake Capella drops (optional)

Instructions:

CRUST
Pre-heat oven to 350 degrees
In a food processor or blender, combine all ingredients and blend into a coarse mixture. Press the mixture into a pie dish. Bake for 10-15 minutes.  Keep an eye on it; you do not want it to burn! Take it out, and let it cool while you prepare the filling.

FILLING

Measure all ingredients into a food processor or blender and blend until the consistency becomes creamy and smooth (do not overdo it, or your cheesecake won't set up!). Make sure to scrape the sides down a few times when blending it, to get all the chunks out.
When you’re done pour it into the cooled pie crust, and refrigerate overnight. You can garnish the top with a little bit of crushed pecans or some fat free sugar free whipped topping!  Cut into 12 pieces.  Devour ;)

Crispy & Easy Sauteed Green Beans

Green beans out of a can???  Never again!  (Okay maybe when you're desperate)  These are so much better than that, though!  And so easy.  I find that my steamed green beans tend to get water logged and mushy.  I haven't quite gotten the steaming thing down to a science with my veggies.  This method has made me less motivated to figure it out, because mmmmm... mm! 

Serving size: Varies

Calories: Varies

Ingredients:

Olive oil cooking spray

Fresh green beans (I buy the ready to go bag of french green beans from Costco- even easier!)

Salt (try Real Salt-- it will change your world ;) Plus it's local!)

Mrs. Dash "Vegetable" seasoning

Directions:

So much of this depends on your own taste.  I start by getting my pan heated to medium heat.  I spray the pan lightly with cooking spray just before adding in the beans.  I say the serving size varies, because it depends on how many you're serving, how much you want for yourself, and whether or not you count greens into your daily caloric intake (during the off season, I don't).  You're body does more to digest greens than anything else, so the calories are pretty negligible.  You just need to watch out for the cooking spray and salt!  I like to eat a lot and feel full, so these are a great option, and I eat a pan of them daily (at least) on the side of whatever protein I've planned in for that meal.  I spray the beans lightly with cooking spray, add salt and Mrs. Dash, and saute them until lightly browned (about 10 min or so).  You want them to appear bright green.  Taste one!  I like it when they still snap, but the too "fresh" taste is gone.  These are SO easy and yummy!  Even my son and husband have given them a pass!  Let me know if you try these or have questions in the comment section below.  Bon appetit! 

Chocolate PB Oatmeal

Stumbled on this yummy recipe today while experimenting a little bit.  I'm SO glad, because I will be having this for breakfast (along with my egg whites) for a good long while! 

Serves: 1

Calories:  205

Ingredients:

1/3 C Coach's Oats or equivalent

1 C water (or a little less)

1/2 tsp Choocolate extract (got mine at Walmart)

5 Peanut Butter Capella drops (optional)

2 Tbsp reconstituted (or dry) PB2 (health food store or netrition.com)

1 Tbsp Truvia (adjust to desired level of sweetness)
1/2 Tbsp brown sugar xylitol (found at most grocery stores in the baking aisle)

Splash of almond milk (optional)

Directions:

Prepare your oats according to package directions.  I like to use just under 1 C of water, so my oatmeal is thicker, but that's just preference.  Then, add your chocolate extract (best discovery ever!-- found at Walmart with all the other extracts) and your peanut butter flavored Capella.  Stir these together, and stir in your PB2.  If you want to know a secret, I actually like to put the powder straight in my oatmeal.  This makes it thicker, and that's why I use a little almond milk to add the creaminess back in, totally up to you.  Don't forget to sweeten!  If you are like me, you like dessert for breakfast, so go for it!   My husband says this tastes like a no bake cookie! Adding some unsweetened cocoa powder could be yummy.  Chia seeds, flaxseed meal, and protein powder are always great little add-ins too!  Let me know if you die and go to heaven like I did ;)

Guiltless PB&J

Yep, I said it... guiltless.  Thank the heavens above for this one, because if you're like me, you're salivating when making your husband's lunch, because this sandwich is just too classically irresistible!  And of course he gets extra PB and gobs of J!  So, I thought I'd take a stab at a version that I can feel good about eating myself.  This here is one tasty little snack :)

Serves: 1

Calories: 145 (without optional ingredients)

Ingredients:

2 slices Sara Lee 45 Calories and Delightful 100% Whole Wheat Bread

2 Tbsp PB2 w/ 1 Tbsp water to reconstitute
1/2 Tbsp Truvia

1-2 Tbsp Smuckers Sugar Free Preserves (depending on PB to J ratio you prefer ;) )

Vanilla protein powder (optional)

Directions:

In a small bowl, reconstitute your PB2, according to the directions on the package, and mix the Truvia w/the PB2 .  Then, happily spread your peanut butter and jelly onto your bread (yes I said bread), smack both sides together, and inhale!  I mean.. savor ;) 

**Whenever I've needed to make this a more protein packed "meal", I've added some vanilla protein powder to the PB2 when reconstituting... yum-o!

Naked Protein Shake

This is called a "naked" protein shake for a few reasons.  First, when combined with diet and exercise, this shake will help you look better naked ;)  Also, it is sort of the bare bones approach to a shake.  Sometimes when you are on a specific meal plan or you are just trying to limit calories for weight loss, you can't do much more than mix your protein powder with water.  Here we've tried to make that just a little more exciting.

photo credit

Serves:1

Calories: 127 (without optional ingredients)

 

Ingredients:

1 C unsweetened almond milk (if you can afford to do pure almond milk that's the yummiest, otherwise 1/2 water-1/2 almond milk is good, plain water works too if you have to watch it) 

9-10 Capella drops (use whatever flavor you like-- I love Orange Creamsicle, Root Beer Float, or Vanilla Cupcake)

8 ice cubes ( I like mine icy ;) )

1 scoop MRM Vanilla Whey (substitute with the protein powder of your choice)

Add Stevia or Truvia to achieve your desired level of sweetness

1/2 C berries (optional) 

Directions:

Combine all ingredients together in your blender, and whip up into a Legalicious, desserty drink that's much more than plain old, plain old.  You'll see ;)

Baked Sweet Potato Fries

Tosca Reno's recipe for these is perfect (after a few tiny tweaks), so I have taken this straight from The Eat-Clean Diet Cookbook to share with you.  Sweet potatoes are a delectable super-food with an array of different health benefits.  They are yummy plain, paired with any protein, baked into bars, made into fries, etc.  If you're sick of eating the same old baked potato, this recipe for you.  Don't delay!  Go try these!   Right now... ;)

photo credit

Serves: 6

Calories: 66 per serving 

 

Ingredients:
Olive oil cooking spray
Fresh or dried rosemary (enough to lay or sprinkle over the bottom of the baking sheet)
1 tsp chili powder
1 tsp ground cumin
1 tsp paprika
1 tsp salt
1 tsp freshly ground black pepper
3 medium sweet potatoes
 

Directions:

Preheat oven to 400 degrees.

Spray a baking sheet with cooking spray.  Lay fresh rosemary or sprinkle dried rosemary over the bottom of the baking sheet.  Mix all other spices together in a small bowl.  Slice the potatoes into fries (I wash mine and leave the skin on!).  You might have to put your back into it ;)  Raw potatoes can be tough to cut!  

Place the potatoes on the baking sheet in a single layer.  Sprinkle the potatoes generously with the spice mixture, making sure to coat the fries.  Spray with a layer of olive oil cooking spray.  Bake 20 minutes.

Pull them out of the oven, and spray once more with the olive oil spray.  Return to the oven for about 15 minutes more or until the fries are golden and puffed :)  

Dip these in a little bit of No Sugar Added Ketchup, your favorite dipping sauce, or enjoy these flavorful fries as they are! 

Capella Drops

Here's an old post that I pulled from the archives :)  This was back when I first discovered Capella drops.  Now they are part of my everyday. Use these however you like.. be creative!  

"Get ready for your life to change forever... ;)

Maybe I'm the only one in the world who didn't know about these, but wow.  I had something delectable and totally legal today.  Love trying new things and learning new tricks that make the maintenance at the end of this whole body transformation business seem doable.  Capella Flavor Drops... Have you heard of them??

I just ordered a mass amount at capellaflavordrops.com, so I can try all the flavors.  They can be used in protein shakes, yogurt, baking, etc.  They seem pricey, but they're extremely concentrated, so you only need a small amount for various recipes, and these suckers will go a long way."

...Since discovering these, I've used them in the following ways (certainly you can come up with others! Check out how I use these in different dishes under specific recipe tabs) Add them a drop at a time until you get used to using them (and don't forget to sweeten with your favorite sugar substitute) in:

• Protein shakes
• Oatmeal
• Egg whites (sweet-- peanut butter, salty-- bacon.. not kidding.  Try it ;) )
• Baking 
• Plain yogurt
• Salad dressings
• Cottage cheese
• Laughing Cow Cheese

The possibilities are endless!

Strawberry Cheesecake Greek Yogurt

Tasty and sweet, this treat will have you coming back for more :)  Plain Greek yogurt is so versatile; I just love it!  I use it for everything from a sour cream replacement to a sweet dollop to top a piece of (Legalicious ;) ) pie.  Delicious! 

Serves: 1

Calories: 180 (without optional items)

Ingredients:

1 C Nonfat Plain Greek Yogurt

8-10 medium strawberries, sliced

3 cheesecake Capella drops (I buy my drops from netrition.com)

2 graham cracker Capella drops

Sweeten with Truvia as desired

Crushed almonds, pecans, walnuts, or low fat graham cracker (optional)

Directions: 

Slice strawberries and set aside.  In a small bowl, mix yogurt, Capella drops, and sweetener.  Taste test, add more sweetener if desired.  I like mine sweet ;)  Place strawberries in a separate bowl, scoop yogurt on top, once the flavor is just right, and add a topping if you like a bit of a crunch.  If I'm not watching my calories like a hawk, I like nuts or the graham cracker to mimic a cheesecake "crust".  I think you'll be surprised how much this actually fills you up!  It will feel like an indulgence for sure.  Enjoy!