Recipes
Here is your one-stop-shop for healthy, creative recipes!
This is where everyone can share their favorite healthy dishes and glean from each other.
If you’ve found a great recipe, or invented one yourself, simply write a “COMMENT” and share it with us. By everyone contributing, we will get a wealth of great ideas for those looking to add variety or spice up their nutrition.
Post your favorite meals, some simple snack ideas, homemade protein bar ideas, etc.
Who said eating healthy was boring?? NO WAY!! Eating healthy not only tastes great, but makes us feel so good we would never want to go back to nasty, greasy, fast food again!
What SUPER-CLEAN, SUPER-TASTY recipes have you come up with that you are using to fuel your body, lose body fat, and get to your goals? I’d love to have you share your ideas with the group so that we can all expand our menus!
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From Nick:
Turkey Meat Loaf:
-8oz White Meat Ground Turkey
-2 egg whites
-1/2 cup cooked brown rice
-1tbsp Worsechestershir Sauce
-1/2 cup tomatoe sauce
Mix all ingredients and cook @375 until temp reads 160.
Poblano Chicken:
-8oz Chicken Breast, Skinless,boneless
-1 Roasted poblano pepper, peeled & seeded
-1/4 avocado
-Slice of montrey cheese
cook chicken in skillet, when almost finished layer avocado, pablano then cheese and cover for 2 minutes. Enjoy!
Black bean Quinoa:
-1 cup cooked quinoa
-1/2 cup black beans
-1 roma tomato seeded and diced
-1/4 cup of cilatro, chopped
-1tsp lime juice
BOMB!
From Gerry:
I eat this when I have a 40/40/20 day. Keep in mind I eat 3200 calories per day so you can tailor this down to your needs. I combine the carrots, lettuce, oil and vinegar and chicken into a salad and have the bagel thin with peanut butter and jelly on the side(all natural of course). Awesome meal for some who eats as much as I do. I also sometimes cut in half of a Fuji apple
Oil and Vinegar Salad Dressing, 1.5 tbsp
105 1 12 0
Baby Carrots, raw, 15 medium
50 12 0 1
Jams, preserves, jelly, 1 tbsp
56 14 0 0
Vegetables, Mixed Salad Greens, 1.5 serving(s)
23 5 0 2
Skippy Natural Creamy Peanut Butter, 1 tbsp 95 3 8 4
Boneless, Skinless Chicken Breast – 8 oz
250 0 2.8 52.3
Bagel Thins, Thomas, Everything Bagel, 1 thin, 1 serving 110 24 1 5
TOTALS: 594 55 23.8 64.3
From Jon Sickles:
Sickles “Tuna Salad”
6 cups Romaine Lettuce
30 cal/0 fat/6g carbs/2g Protein
2-Starkist Chunklight Tuna packets
160 cal/1g fat/2g carbs/36g Protein
Frenches Mustard to taste :))
0 cal/0 fat/0 carbs/ 0 Protein
Black Pepper to taste
Total Nutrition =
190 cal/1g fat/8g carbs/38g Protein
This substitute taste great I think. If you love Mustard and Tuna fish then I think you will love it. The mustard gives you the feel of salad dressing but without all that unnecessary cal etc. This salad along with a Pure Protein bar 40oz water filled me up and tasted great!!
From Nick:
Mexican Rice Bowl-I stole this one from Cipotle.
CAL/FAT/CARB/PRO
1/2Cup Brown Rice
108/0/22/2
1/2Cup Black Beans
105/0/23/7
1 Roma Tomato
35/1/7/1
1/4 Avocado
70/6/4/2
6 oz chicken breast-cubed
150/1.5/0/34.5
Cilantro
Trace cals,fat,carbs,protein
468/8.5/56/46.5
You can add a little salsa on top to spice it up.
From Mike:
Here’s a couple of easy and fast good ones for you all (I actually ate both tonight).
Turkey and Black Bean Chili:
3/4 lb. Extra Lean Ground Turkey
1/2 med chopped onion (yellow or white)
1 tbsp extra virgin olive oil
1 can black beans, drained and rinsed
1-2 cans Rotel, drained (to taste & desired chunkiness)
1 packet Chili Seasoning
100% Low Sodium Tomato Juice
Optional: Corn, Pinto Beans
Saute turkey and onion in olive oil until turkey is no longer pink. Add turkey, onions and all other ingredients to a large pot, adding tomato juice to desired thickness.
Allow to simmer 20-30 minutes. Top with fat free sour cream & fat free cheese. Enjoy with whole wheat crackers!
This recipe can also be fixed in a crock pot — Saute turkey and onion and mix all ingredients in crock-pot on low-med heat for 2-3 hours.
The other is a dessert that I got from the Beachbody Thin Kitchen cookbook:
Tony Horton’s Sticky Bar
1/2 Medium banana
1/4 cup chuncky natural peanut butter
1 cup unsweetened granola
wax paper
Mix and mash ingredients in bowl.
Spoon onto wax paper.
Roll up contents into a big cigar shape.
Set in freezer for about 90 min.
Cut in half. Eat frozen or throw in microwave for 10 sec.
Serving size 1/2 of bar
Cal: 180
Fat: 11g
Sat. Fat: 1g
Carbs: 17g
Protein: 6g
Eat with skim milk for some extra protein.
From Ebby:
Power Oatmeal
1/2 c Quaker oats
1/2 c water
1/2 c unsweetened almond milk
1 scoop protein powder (I use peanut butter cup flavor)
1 tblsp natural peanut butter
Dash cinnamon
1/2 c Berries or 1/2 banana
Microwave oats with milk and water 90 sec
Mix the PB and protein powder first, then add rest.
Best breakfast ever, but It’s like dessert!
From Brad C:
Whole wheat pizza
Dough (makes 2 medium pizzas):
450 calories, 4g fat, 90g carb, 20g protein each pie
1 1/2 cups whole wheat flour
1/4 cup soy flour
1/4 cup oat flour
4 Tbs. gluten
1 Tbs. honey
1 1/2 tsp. salt
2 1/4 active dry yeast
1 cup warm water
Directions: Mix water honey and yeast and let it sit for 5-10 minutes. Throw in the dry ingredients, mix, and kneed for 5 minutes. roll it into a ball and cover it with a towel in a bowl and let it sit for 45 minutes to and hour. Cut the dough in half and roll it out. Once its rolled out I usually poke it with a fork all over to prevent bubbles. I pre-bake the dough for 5 minutes before I put toppings or anything on. They also freeze very well if you want to make a bunch in advance. Once you have your pizza put together bake the pizza at 450 for 10-15 minutes, or until the cheese is melted and the pizza looks done.
Sauce (makes 7 cups)
nutrition per 1/2 cup:
60 calories, 0g fat, 12g carbs, 3g protein
1 28oz can hunt’s crushed tomatoes
1 6oz can tomato paste
1 cup water
2 Tbs. dried oregano
3-5 cloves garlic
1/4 cup chipped onion
salt, pepper, cayenne pepper to taste
a few basil leaves chopped
This sauce is easy, and I chose not to saute the garlic and onions in oil because it adds more fat that I usually can’t afford in my diet. Just throw everything in the pot and simmer while you’re preparing everything else. Depending on how thick you want your sauce, cook it for a shorter or longer amount of time.
As for toppings I usually do 1 cup of fat free cheese per pizza, 1 serving of turkey pepperoni, some mushrooms, and 1 piece of chicken sausage. The nutritional value of the pizza will obviously change depending on your toppings. If I don’t have pepperoni or sausage I add more cheese to up the protein…. but There’s the dough and sauce for you guys =D
I usually make this as a treat on the weekends because it’s a lot of work for a couple pieces of pizza, haha.
Enjoy!
From Rick B:
Indian food is incredibly popular in the UK and this great tasting recipe comes straight from Madhur Jaffrey who is a famous indian cook. The twist comes by replacing the accompanying rice with steamed greens (I always choose savoy cabbage – tell you why later)
Lemony Chicken with Fresh Coriander (Cilantro)
Ingredients:
1 to 1.5 chicken breasts
1 onion
4 to 10 garlic cloves peeled
piece of fresh ginger, peeled, thumb size
1 tbsp ground turmeric powder
2 tsp ground coriander seeds
2 tsp ground cumin seeds
1 tsp paprika
4 to 10 fresh green chillies to taste
10 to 15g creamed coconut
bunch fresh coriander (cilantro)
Method:
1. Blend the onion, garlic and ginger into a smooth paste in a blender ot food processor.
2. Heat a little oil in a heavy pot or wok and add the blended paste. Stir fry until it starts to turn slightly brown.
3. Finely chop the chillies and add them and the ground spices to the pot. Stir fry for a few minutes.
4. Add the chicken cut in pieces and stir fry for a few minutes.
5. Add some water and the coconut and stir until all blended together. Cook on a medium heat until the chicken is cooked through.
6. Squeeze in the juice of one lemon and the fresh coriander (cilantro) coarsely chopped. Add salt and pepper to taste if you like
There you go that’s the basic curry. I make variations by adding in extra veggies like fresh tomatoes, capsicums (bell peppers), mushrooms, green beans. You can also replace the green chillies with hili paste or powder if you prefer but I like it smoking hot so I use hot green chillies.
Now then, when on weight loss I serve this with very finely shredded steamed savoy cabbage in place of the rice. You will find that when you eat the curry with the cabbage it will closely resemble eating it with rice – only with a bunch less calories.
If you are worried about the fat in the cocnut then just leave it out OR add more water during the cooking phase and simply skim the fat off the surface using a spoon or ladle and reduce the sauce to the correct consistency.
Try it folks it is really delicious and nutritious!
Karma Chow 3 Bean Smokey Chili (by Tony Horton’s vegan cook Missy Costello):
3-Bean Smoky Chili
1 8 oz package organic tempeh, crumbled (trust me this will taste like meat & it’s GREAT)
1 red onion, diced
2 red bell peppers, deseeded and diced
3 cloves garlic, diced
2 TBL Chili powder blend or Chipotle chili powder (if you like it spicy)
1 tsp ground coriander
1 tsp ground cumin
1 tsp dried oregano
2 cans fire roasted, diced tomatoes
1 cup veggie broth/stock
1 can black beans, drained & rinsed
1 can red kidney beans, drained & rinsed
1 can white beans, drained & rinsed
1 cup frozen corn
1 c. water
2 TBL Olive oil
Freshly chopped cilantro for garnish (optional)
In a stockpot over medium heat, sauté the red onion, garlic and red bell peppers in olive oil. Once soft, crumble in the tempeh and add chili powder, coriander, cumin & oregano. Cook for a few minutes, stirring to incorporate the tempeh with all the spices. Add tomatoes, water & beans. Cover and simmer for about 30 minutes. Add corn and cook a few more minutes until corn is soft. Serve over brown rice and top with cilantro, if desired.
Tony Horton’s famous Vegan Burritos (by Missy Costello):
The famous Vegan Burritos I created for Tony, that are his staple food and loaded with nutrients & flavor. And, guess what? They are simple to make too!
So here we go:
2 TBL. Extra-Virgin Olive Oil
1 Red Bell Pepper, deseeded & sliced into thin strips
1 Yellow bell pepper, deseeded & sliced into thin strips
1 Red onion, thinly sliced into 1/2 moons
1 zucchini, thinly sliced
1 -15oz can organic black beans, or 1-1/2 cups cooked
1-15oz can fire roasted diced tomatoes
2 tsp ground cumin
1 TBL chili powder blend
1/2 tsp sea salt
Freshly ground black pepper to taste
1 c. quinoa or brown rice, cooked
1 pkg. gluten free brown rice tortillas (Food for Life Brand), or sprouted grain tortillas (Ezekial Brand)
Extras (optional) Avocado, Tempeh Bacon, Daiya Cheese or Wayfare foods We Can’t Say it’s Cheese Mexican Cheese spread (YUMMY)
To Prepare:
Rinse quinoa or brown rice, and prepare according to package directions.
While quinoa/rice is cooking, heat 1 TBL of the Olive oil in a large skillet. Add peppers & onions and sauté until soft – about 3-5 minutes. Add zucchini, cumin, chili powder and sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions. Add tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft. Remove from heat. Add beans to pan and stir to incorporate.
To Assemble:
Heat tortilla shell over low open flame on stove to soften. Place the tortilla on a flat surface. Spread a very small amount of Daiya cheese (if using) over entire tortilla. Add 1 scoop of pepper, onion & bean mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa or rice. Add avocado (optional) or tempeh bacon and roll it up! (If you are using the Gluten-Free tortillas, it’s best to roll each burrito made to order.)
From Paul:
Sauce for your steak, chicken or fish or whatever you choose,
5-6 diced mushrooms
3/4 diced white onion
splash of skimmed milk
1 tablespoon of low fat soft cheese(30g)
1 tablespoon light soy sauce
In a wok(medium heat) add a small amount of boiling water(instead of oil) add mushroom and onion cook for 2-3 minutes add soy sauce, splash of milk + low fat cheese, mix altogether until pipping hot. JOB DONE!!!!
I usually add my cubed cooked chicken to the sauce cover and simmer until chicken is re-heated, really tasty!! tastes like a cheat meal with only a few calories
Bon Apetit!!!
Not mine recipe but from Dave Ruel’s book called the anabolic cooking
Reeces Cottage Cheese
Cottage cheese
natural peanut butter/almond butter
chocolate protein powder
Add all the ingredients to a bowl (usually half a scoop of protein powder and a tablespoon of peanut butter.
Mix ingredients until it makes a pudding like texture.
Awesome high protein/ low carb/ great recipe that makes cottage cheese enjoyable. Also gives you two different types of protein to last you while you sleep ;).
from the same book
high protein pancakes
Makes 1 Serving (6 pancakes)
Ingredients
- 1/4 cup oatmeal
- 6 egg whites
- 1 tbsp ground flax
- 1/2 tbsp cinnamon
- 1/4 teaspoon of Baking Soda
- 1 teaspoon of Splenda
Directions
1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
3. Make about 6 pancakes.
Nutritional Facts
(Per Serving)
Calories: 259
Protein: 30g
Carbohydrates: 26g
Fat: 4g
This is really tastey.
Put these ingredients in a blender.
1/2 CUP strawberries(fresh or frozen)
1/2 CUP raspberries(fresh or frozen)
1/2 CUP blueberries(fresh or frozen)
2 T. peanut butter(all natural)
1 scoop whey protein
1 CUP milk
5 oz. fat free french vanilla yogurt
You can even substitute the whey protein with Shakeology.
This is my, “Like brownies in a bowl” recipe
Cook a 1/2 cup of quick oats (make sure it’s a little watery)
Then add:
1/2 scoop of chocolate Shakeology
1/4 cup of raw/unsalted walnuts
1 tbsp honey
Mix it all up and enjoy!
This is on Lance Lyell’s website—it’s so addictive it’s like CRACK!!
http://teamdetermination.com/sweet-potato-chili/
Yes Indo. It is awesome stuff. Britt let me try it when y’all visited and I was hooked.
A good shakeology twist:
8 oz water
1 scoop shakeology
6 ice cubes
1-2 scoops PB2
1/4 cup of your favorite Kashi (go lean) cereal
(I like Cinnamon Harvest or Fiber Twigs with Soy Grahams)
Dash of Cinnamon spice
OR
tiny drop of vanilla/coconut extract
You can play around with the serving size as far as the cereal goes, but the the cereal makes it an even more filling shake, which can be great for those of us trying to keep meals spread out for 2-3hrs.
Cottage cheese:
I thought cottage cheese was repulsive until I tried this:
1 serving Cottage cheese
11 raisins
Sprinkle of cinnamon
(optional) small drizzle of honey
I love this better than any yogurt I’ve ever had!
I enjoy cottage cheese with either honey, maple syrup (not as healthy), salsa, or PB2!
low carb low fat protein pancake
2 scoops of casein french vanilla . Whey works if no Casein 260 cals/ 2 g fat/ 42 g protein/ 12 g carb
1 cup of egg white. Egg Beaters makes it easy 120 cal / 1 g fat/ 18 g protein / 4 carb
ground cinnamon- optional
fruit topping – optional
blend it all and cook on a non stick pan like you would a regular pancake .
_ Def not Micky D’s Hotcakes but it does Curve the pancake craving while maintaining the strict diet_
No Grain Oatmeal
1 handful of walnuts
1 handful of almonds
1 teaspooon of cinammon
1 pinch of ground nutmeg
1 pinch of ground ginger
1 Tablespoon of natural peanut butter (or any nut butter)
1 banana, mashed
3 omega 3 eggs
1/4 cup almond milk
1. Mix the walnuts, almonds, cinammon, nutmeg, and ginger in a food processor until coarse
2. In a large mixing bowl, combine the eggs and almond butter, and whip until fluffy
3. Mash the banana and peanut butter together and add to the egg/almond milk mixture
4. Mix in the mix from the almond/spice mix
5. Heat until desired thickness and enjoy!
*you can also add in chocolate protein powder for a cocoa flavor, or top with fruit*
carmel berry smoothie
-2 spoonfuls Publix frozen mixed berries (or any kind of frozen pack of mixed berries)
-6 to 8oz’s of chobani plain greek yogurt
-6 to 8oz’s of water (or skim milk for extra flavor and calories if thats what your aiming for)
-2 scoops of nitrotech pro series chocolate carmel protein
-7 to 8 ice cubes
blend them together until its a thick creamy smoothie. There will be the seeds leftover in the smoothie but it adds a nice little crunch to it. I personally prefer shakeology over this but some months I cant afford shakeology so I downgrade to this but this is still a very tastey post workout snack.
I just made the Tony Horton’s Sticky Bars and I have to say, FANTASTIC!! A must try!
I have made Mike’s Turkey and Black Bean Chili twice – it is money!! Thanks guys!!
SOO many things here to try, WOW! Thanks everyone…YUMMY and Healthy!
One question, for those that do not list the calories and gram intake, are these recipes one serving?
Hi everyone, great recipes, thanks to all for the input.
What about some breakfast recipes, not having the shakeology in europe is killing us in the mornings, I mean how many eggs/omelets can you eat?!
Thanks Coach and everyone :)
hey coach, I know i mentioned this to you before but i know u r really busy, but i just had to mention it again. Dreamfields pasta…. every has to check this out, its a low carb pasta so it should fit in well with most of our teamripped members, here is the website for more info…. http://www.dreamfieldsfoods.com/
Let me know what you think, Ive tried it a few times and the taste is amazing, I was turned on to it by my inlaws who r diabetic and they can eat this with out any problems!!!
Just made homemade protein bars!!! Came out amazing. Gonna replace these with my 4th meal salads a couple days a week because frankly I have way to many salads throughout the week lol and I need a change. And I hateeeeeee store bought protein bars, too much crap in them and unless I am traveling they are a waste of money in my opinion so why not make my own right? Hahah
Here is the recipe that I personally used
200-210g – whey protein powder (I use GNC Wheybolic Extreme 60) (chocolate is best)
1 cup – whole oats (I use Bob Mills organic)
1/3 cup (about 4 tbsps) – natural peanut butter (Naturally More is what I use, has flax seed, egg whites, wheat germ in it) fantastic peanut butter. If for some reason I don’t have that brand I just use organic smuckers which is good just not Naturally More good lol (organic peanuts and less then 1% salt is what the smuckers has)
3 tbsp – natural honey (next time I might try agave nectar not sure yet)
1/2 cup – unsweetened almond milk (Silk Pure Almond)
Mixed dry ingredients in a glass or tin bowl. Add your peanut butter, honey and milk to the dry mix. I had to add about 1 more teaspoon honey and prob 1/4 more of almond milk to get it nice and sticky. Once you have a big sticky ball of well mixed ingredients, spread mix evenly into a baking dish coated with non-stick spray (I used olive oil spray) If you are planning to eat 1 asap put in freezer for like 30-40 minutes, if making for overnight put them in fridge. Cut the bars into 4oz equal portions.
I use wax paper to wrap them individually and throw them right in the fridge for when I want them
Coach Wayne thanks for the awesome recipes. Really looking forward to making the pizza and high protein pancakes. I do have a question though what topping do you use for the high protein pancakes. I know syrup will just be full of sugar and carbs so that is where I get curious.
Keep up the great work with the site.
Hey Wilford, I don’t eat those pancakes so I’m not sure. I would assume some fruit (like blueberries) would make a delicious topping.
Hey Wilford,
I love those pancakes! I put smuckers sugar free jam on top of mine =) 20 cals a tbsp!
Shrimp ceviche
8oz cooked shrimp chopped / 275 cal 1.5f 0c 48p
5 Roma tomatoes de-seeded (300grams) diced / 54 cal .5f 12c 2.5 p
1 cup cilantro / 10cal 0f 0c 2p
1/2 cup lemon juice 3-4 lemons / 30cal 0f 10.5c .5p
1/4 cup lime juice 3-4 limes / 15cal 0f 5c .5p
2oz avocado about 1/2 small cubed / 100cal 9f 2c 0p
1 cup red onion diced/ 64cal 1f 15c 2p
1 cucumber sliced as chips / 31cal .4f 6c 1.5p
579cal / 12.5f / 55.5c / 57p
Combine shrimp, tomato, onion, cilantro and lemon juice in bowl. Add pepper and a little salt. Let sit for about 1/2 hour to marinate in lemon juice. Top with avocado and lime juice. I use alot do tapatio hot sauce as well. Use sliced cucumber as chips. B
This makes a big serving and can be split in two.
Coach Wayne is this a good post-workout protein shake.?
8 oz of water
1 scoop of protein powder
6 ice cubes
1 table spoon of natural peanut butter
1 small banana.?
what you think?
Hey Geo, that looks good (having some protein and a banana are what I recommend to people who aren’t using a true recovery drink).
im taking it right after i workout in the morning. im doing in insanity right now, and my trying to lose some fat, im doing the fat shredder plan is this okai? or will it make me gain weight?
That’s fine Geo. It won’t make you gain weight (as long as it fits into your daily calorie total).
oh alright. thanks coach.
Only 15 so here goes.
2 Whole wheat bread
unprocessed ham
wallah ham sandwich yummy
LOL Demetri! That’s a winner in my book!
Healthy and delicious pancakes!
1/2 cup of oatmeal
6 egg whites
1 scoop of protein powder (i like cookies and cream!)
1/2 cup of water
Blend it all together and it makes about 2 to 4 pancakes depending on the size
The toppings are the best part!
1/4 cup of sugar free syrup and 2 table spoons on suckers sugar free strawberry preserves!!
The whole meal is about 370 calories and i swear i feel like im eating at Ihop! lol
Just a suggestion. Next time u go to a sandwich shop have them cut 1 slice of the bread in half in the meat slicer. U still can have your sandwich load it with veggies and skip the cheese.
Hey Coach Wayne,
Would you mind posting your vegan recovery drink recipe? I know you mentioned it in the vegan section but without specific measurements. Thanks!
Hey Matt, I have it listed in my “sample vegan diet” = http://teamripped.com/sample-vegan-diet
OATMEAL
Take 1/2 cup of oats and microwave with water
-In a separate bowl mix 1/2 scoop of protein powder with strawberry yogurt(I put plain greek yogurt and 4 frozen strawberries in a blender, with some stevia or any other natural sweetener)
-Mix the protein yogurt with the oatmeal
-slice some bananas on it
-add 1 tbs of unsweetened cocoa powder
-2 packets of stevia
-some cinnamon
AND DONE!
Coach,
Any chance we can get your wife’s whole wheat bread recipe? I’m eating tons of store loafs; want to give this a try.
Thanks!
Sure Denver = http://teamripped.com/homemade-bread :-)