Directions: These are the ideal food choices to warrant effective results. The more organic and well- prepared the foods are, the more you can expect expedient results. Portion control is EXTREMELY important when you are trying to reach a fitness goal. It's not only about eating the right foods, but also it's about eating the right "dosages" of the right foods the foods. Take your macronutrient information and apply to the accurate food choices provided below. Make sure you are satisfying the daily requirements for each macronutrient as they all play vital role in your results. Note: For best accuracy , you should use a food scale. If a food scale is not present you can eyeball portion size using hands. Information will be provided for both methods of measurement.

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Protein Choices: 20 Grams of Protein each serving

Importance of Protein: Proteins are the building blocks of the body. Everything from your muscle mass, to your organs, to your hair is produced and created from protein. Protein is important for muscle building and recovery from workouts. For those trying to build muscle mass and more shape, protein is your "paycheck," as it gives your body the payout it needs to grow the new physique you are looking to obtain.

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#1 Grilled Chicken Breast  portion size: 4 oz, (should fit in palm of hand)=Approximately 20 Grams

#2 Salmon                      portion size: 4 oz, (should fit in palm of hand)= Approximately 20 Grams

#3 Lean Turkey Meat        portion size: 4 oz, (should fit in palm of hand)=Approximately 20 Grams

#4 Lean Ground Beef        portion size: 4 oz, (should fit in palm of hand)=Approximately 20 Grams

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Complex Carbohydrate Choices: 30 Grams of Carbohydrates each serving

Importance of Complex Carbs: Complex Carbs are essential in various ways: it provides slow releasing energy for the body and it allows protein to do its job efficiently as it prevents protein from being an energy source versus being a muscle builder or recovery tool for the body. Although eating too much complex carbs can trigger fat retention, if eaten in the right dosages, complex carbs can help evolve the physique more expediently than without. 

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#1 Black Beans     portion size: 3/4 cup, (about the size of a closed fist)=Approximately 30 Grams

#2 Quinoa            portion size:  1/3 cup, (about the size of a closed fist)=Approximately 30 Grams

#3 Brown Rice      portion size:  1/2 cup, (about the size of a closed fist)=Approximately 30 Grams

#4 Sweet Potatoes portion size:   1  cup ,(about the size of a closed fist)=Approximately 30 Grams

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Simple Carbohydrate Choices: 30 Grams of Carbohydrates each serving

Importance of Simple Carbs: Simple Carbs are essential in various ways: it provides fast releasing energy for the body and it allows protein to do its job efficiently as it prevents protein from being an energy source versus being a muscle builder or recovery tool for the body. You must be VERY careful with eating too much simple carbs as it is one of the primary triggers for fat retention. The best simple carbs are natural fruits such as apples, bananas, and pineapples, versus processed simple carbs such as cookies or ice cream. Simple carbs are perfect for after a hard workout when the blood sugar needs to be restored to normal levels again.  If eaten in the right dosages, simple carbs can help keep the body's energy levels stable.

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#1 Grapefruit    portion size: 1, =Approximately 30 Grams

#2 Banana       portion size: 1, =Approximately 30 Grams

#3 Pear           portion size:  1, =Approximately 30 Grams

#4 Apple         portion size: 1, =Approximately 30 Grams

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Fat Choices: 15 Grams of Carbohydrates each serving

Fats provide your body with energy and provide storage spots for energy in the body. Fat helps move the vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides insulation for body temperature regulation by filling up your body's adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation. Because your body can't make certain essential fatty acids, including linoleic and linolenic acid, it relies on your diet to provide them. Fat is the most powerful food energy source, with 9 calories of energy in every gram of fat—more than twice as much energy as proteins or carbohydrates provide. Because calories from carbohydrates are quickly burned—usually within the first 20 minutes of exercise—your body relies on its fat stores for energy.

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#1 Almonds           portion size: 1.5 oz, =( a little less than size of palm) Approximately 15 Grams

#2 Avocado           portion size: 1, small sized, =Approximately 15 Grams

#3 Olive Oil           portion size:  1 tablespoon, =Approximately  15 Grams

#4 Peanut Butter    portion size: 2 tablespoons, =Approximately 15 Grams

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Protein Recipes:

#1 Grilled Chicken Dish:

 Full of flavor from an easy spice rub, moist, and done in less than 20 minutes!

Ingredients:

• 3 chicken breasts

• 1 teaspoon of garlic powder

• 1 teaspoon of ground cumin

• ½ teaspoon of ground coriander

• ½ teaspoon of smoked paprika

• ½ teaspoon of sea salt

• ¼ teaspoon of ground black pepper

• 2 tablespoon of olive oil

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Directions:

1. Preheat grill to medium high heat.

2. In a small bowl, mix garlic powder, cumin, coriander, smoked paprika, sea salt, pepper, and olive oil. Mix until combined.

3. Rub mixture over both sides of the chicken.

4. Place chicken on grill and grill each side for 4-6 minutes depending on thickness. You just want to make sure there is no pink in the middle.

5. Serve

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#2 Turkey Chili Dish

Nutrition Information

• Serves: 6 servings

• Serving size: 1/6th of recipe

• Calories: 336

• Fat: 3.7g

• Carbohydrates: 46.7g

• Sugar: 9.5g

• Fiber: 17.4g

• Protein: 31.8g

Recipe type: Chili, Healthy, Dinner, Gluten Free

Prep time:  10 mins

Cook time:  45 mins

Total time:  55 mins

Print

Incredible, perfectly spiced healthy chili made with lean ground turkey, kidney beans and corn. This version is simply the BEST!

 

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INGREDIENTS

• 2 teaspoons olive oil

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1 medium red bell pepper, chopped

• 1 pound extra lean ground turkey or chicken (99%)

• 4 tablespoons chili powder

• 2 teaspoons ground cumin

• 1 teaspoon dried oregano

• 1/4 teaspoon cayenne pepper

• 1/2 teaspoon salt, plus more to taste

• 1 (28-ounce) can diced tomatoes or crushed tomatoes

• 1 1/4 cups chicken broth

• 2 (15 oz) cans dark red kidney beans, rinsed and drained

• 1 (15 oz) can sweet corn, rinsed and drained

• For topping: cheese, avocado, tortilla chips, cilantro, sour cream

INSTRUCTIONS

1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.

2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you'd like.

3. Makes 6 servings, about 1 1/2 cups each.

Incredible, perfectly spiced healthy chili made with lean ground turkey, kidney beans and corn. This version is simply the BEST!

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#3 Turkey-Quinoa Stuffed Bell Peppers

Prep Time

5 min 

Cook Time

55 min 

Total Time

1 hr

INGREDIENTS

• 2 teaspoons olive oil

• 1 yellow onion, chopped

• 3 garlic cloves, minced

• 1 medium red bell pepper, chopped

• 1 pound extra lean ground turkey or chicken (99%)

• 4 tablespoons chili powder

• 2 teaspoons ground cumin

• 1 teaspoon dried oregano

• 1/4 teaspoon cayenne pepper

• 1/2 teaspoon salt, plus more to taste

• 1 (28-ounce) can diced tomatoes or crushed tomatoes

• 1 1/4 cups chicken broth

• 2 (15 oz) cans dark red kidney beans, rinsed and drained

• 1 (15 oz) can sweet corn, rinsed and drained

• For topping: cheese, avocado, tortilla chips, cilantro, sour cream

INSTRUCTIONS

1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.

2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you'd like.

3. Makes 6 servings, about 1 1/2 cups each.

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#4 Spaghetti Squash with Pasta Sauce

prep 5 mins

cook 25 mins

total 30 mins

yield 4 servings

Ingredients

• 1 spaghetti squash

• 1 pound ground turkey (or ground beef)

• 1 cup diced red onion

• 1 jar of Victoria's marinara sauce (or other sauce of choice)

• 1 can diced tomatoes, no salt added

• optional: your own pasta seasoning blend if you like extra flavor/spice, but you don't really need it

Instructions

1. Preheat oven to 400 degrees. Cut squash in half lengthwise. Remove seeds. Place cut side down on a baking sheet, and bake for 25 minutes.

2. While squash is cooking, place a skillet over medium heat. Brown ground turkey.

3. Once turkey is cooked, add red onion. Cook until sauteed.

4. Pour in sauce and tomatoes. Also add additional seasonings if desired. Simmer on low for 5 minutes.

5. Once spaghetti squash has cooked for 25 minutes, remove and let cook for a few minutes. Then take a fork and shred the meat of the squash into it's spaghetti-like form.

6. Serve spaghetti squash with pasta sauce.

courses dinner

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Nutrition Facts

Serving Size 1/4 recipe

Amount Per Serving

Calories 355

Total Fat 15 g

Saturated Fat 5 g

Unsaturated Fat 1 g

Cholesterol 80 mg

Sodium 1276 mg

Total Carbohydrates 35 g

Dietary Fiber 6 g

Sugars 17 g

Protein 28 g

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#5 Portobello Mushrooms With Marinara & Cheese (Low Carb, Gluten-Free)

• 4 jumbo Portobello mushrooms (caps)

• 1 lb Ground turkey

• 1 cup Pepper jack cheese (shredded)

• 1 1/2 cup Marinara sauce

• 1/4 cup Fresh basil (chopped)

• 2 cloves Garlic (minced)

• 1/2 tsp Sea salt

• 1/4 tsp Black pepper

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INSTRUCTIONS

1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper, foil, or a silicone mat. 

2. Remove stems from mushroom caps. Bake face up on a silicone lined baking sheet until softened (about 15-20 minutes).

3. Meanwhile, cook turkey in a skillet on medium-high heat, stirring frequently, until browned (about 7-10 minutes).

4. Reduce heat to medium. Add garlic and saute for one minute, until fragrant. Add marinara sauce, basil, sea salt, and black pepper. (Adjust seasonings to taste depending on the marinara sauce you use.) Cook for another 2-3 minutes, until heated through. 

5. Set the oven to the broil setting. Drain or blot extra fluid from mushroom caps. Fill mushroom caps with turkey marinara mixture. Top with shredded cheese. Broil on the top rack until cheese is melted and slightly browned (about 3 minutes).

Nutrition Facts

Amount Per Serving

Calories 336 Calories from Fat 171

Total Fat 19g

Total Carbohydrates 8g

Dietary Fiber 2g

Sugars 4g

Protein 33g

Vitamin A15%

Vitamin C13%

Calcium18%

Iron19%

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