Healthy, Easy Bodybuilder Recipes from our ABQ Personal Trainers

Following a healthy diet and eating “good for you” foods doesn’t have to be boring! Learning to prepare your food in different ways will add variety to your nutrition plan. Here are a few recipes to help you get started. Eat up and enjoy!!

Along with proper workouts, a key component to reaching your fitness goals is eating a healthy and balanced diet.  Having a well thought out nutrition plan will help ensure you reach your fitness goals and see fast results.

With all of the different fad diet plans out there, it can become very confusing trying to decide which eating plan is right for you.  Everyone is unique, and what works for one person may not work for another.
Here at Training Innovations, we make it easy for you by providing you with a personalized eating plan.  After we do a body fat analysis for each client, we put together a nutrition plan designed specifically for him or her. Your weekly weigh-in allows us to make sure that you’re staying on track and reaching your target goals.  This also allows us to make the necessary dietary changes to ensure that you continue to reach your goals. We make it easy by telling you what to eat, how much of it to eat, and when to eat it.  This makes it much easier for clients to stick to an eating program by taking the confusion out!

Recipes

*Each recipe calls for enough food to make 1-4 servings. Portion sizes can be adjusted according to your specific dietary needs.

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VEGGIE “PIZZA”

Korbie Eating Right


Ingredients:
4 egg whites
1/3 cup oatmeal
2 Asparagus spears
Peppers, chopped into 1/2″ pieces
Zucchini, chopped into 1/2″ pieces
Onion, chopped into 1/2″ pieces
Italian seasonings
salt & pepper
Cooking Instructions:
1. Turn oven broiler to HI.
2. Combine egg whites, oatmeal, seasonings and salt & pepper. Mix thoroughly to make a batter-like “pizza dough”.
3. Spray a skillet with non-stick cooking spray. Pour batter into hot skillet.
4. Put veggies on top of the “pizza dough”, and cover. Cook on medium heat until eggs are thoroughly cooked.
5. Place underneath broiler for 2-3 minutes, until veggies become crispy.
6. Enjoy your “pizza” either whole, or cut with a into mini pizza-slices.

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BAKED SWEET POTATO CHIPS


Ingredients:
1-2 large sweet potatoes
4 packets splenda
1/4 tbsp cinnamon
Pam Spray Butter

Cooking Instructions:
1. Turn oven broiler on high
2. Wash sweet potatoes and remove the skin (*for added fiber and flavor, feel free to keep it on)
3. If extremely large, cut the potato in half length-wise, and then cut into 1/4¡ inch thick disks.
4. Put all the raw potato chips into a large Ziploc bag with the splenda & cinnamon, and shake until all are evenly coated.
5. Spray a large pan with Pam spray, and lay uncooked chips flat.
6. Place under broiler on one side for 8 min, flip, and broil on other side for 8 min.
7. Top with a few sprays of Spray Butter and Enjoy!

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BANANA PROTEIN PANCAKES


Ingredients:
6 egg whites + 1 whole egg
1 cup Quaker quick oatmeal
1 scoop Banana-flavored protein powder
Splenda or Stevia to taste
Pam Non-Stick Cooking Spray
Sugar-Free Syrup
“I Can’t Believe It’s Not Butter” Spray

Cooking Instructions:
1. Blend first four ingredients together in blender to make a batter.
2. Spray a skillet with Pam and fry the batter like a pancake.
3. Top it with a few sprays of butter, and 2 tbsp of sugar-free syrup.
Enjoy!

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YUMMY SPINACH OMELET


Ingredients:
6 egg whites + 1 whole egg
1/2 cup frozen chopped spinach
2 medium-sized button mushrooms
1/4 cup minced onions
Salt and pepper
Mrs. Dash Original
Pam Non-Stick Cooking Spray
Salsa

Cooking Instructions:
1. Slice mushrooms and mix them in a bowl with spinach and onions.
2. Add salt, pepper and Mrs. Dash to taste and cover. Microwave for 1-2 minutes until spinach is thoroughly warm.
3. In separate bowl, whisk the egg mixture and add salt and pepper to taste.
4. Spray a skillet with Pam, and pour egg mixture into and let it begin to whiten.
5. Put spinach mix on top of the whitening egg mixture, and let it sit until solid enough to fold in half. Let cook for a minute longer and then serve.
6. Top with 2 tbsp salsa if desired and enjoy!

*Pair with a slice of whole-wheat toast or your oatmeal for a complete breakfast.

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TURKEY BOWL
Ingredients:
Jennie-O 93% Lean Ground Turkey (1 package)
2 cups cooked rice
1 cup chopped frozen broccoli
2 medium-sized mushrooms
Salsa

Cooking Instructions:
1. Begin to brown the ground turkey in a skillet.
2. Slice mushrooms.
3. Combine turkey with rice, mushrooms and broccoli in the skillet.
4. Let all ingredients simmer for 2-4 minutes.
5. Top with salsa and enjoy!

*Great for a pre-made meal: Put meals in Ziploc plastic containers and store in the freezer. You can thaw the meals out in the fridge, or go immediately from freezer to the microwave for a quick, convenient meal!

*You can also trade out the turkey for chicken breast to create another scrumptious meal

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CHICKEN LETTUCE WRAPS
Ingredients:
3-4 *chicken breasts
Large Romaine or Cabbage lettuce leaves
1 cup rice (cooked)
1/4 cup minced onion
1/4 cup minced celery
1/4 cup diced cucumbers
1/4 cup diced tomatoes
2 tbsp Spicy brown mustard
2 tbsp Lite Sodium Soy Sauce
Salt and pepper

Cooking Instructions:
1. Lay chicken in baking tray, and season with salt and pepper.
2. Bake chicken in oven at 350 for 25-30 min until desired temperature.
3. Dice chicken into small pieces and set aside
4. Combine all other ingredients, including sauces
5. Portion combined ingredients into each lettuce leaf evenly.
6. Portion chicken evenly onto the other ingredients.
7. Roll lettuce leaves around to make a wrap, and enjoy!
*Other meats can be substituted for the chicken

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FISH CAKES


Ingredients:
canned tuna,(real) crab meat, white fish or salmon
2 egg whites
1/8 cup minced onion
1/2 cup quick-minute Quaker oats (dry)
Dill herb
Lemon Pepper Mrs. Dash
Salt & Pepper
Heinz Sugar-Free Ketchup
Horse Radish Mustard
Pam Non-Stick Cooking Spray

Cooking Instructions:
1. Combine first four ingredients with a fork. Egg white will help to hold the ingredients together.
2. Add dill, Mrs. Dash, salt and pepper to taste and mix well.
3. Heat a skillet and spray with Pam Non-Stick Cooking Spray.
4. Roll mixture into 2 inch balls, and lay them in the warm skillet. Flatten them a bit to create the cakes.
5. Cook for 3-4 minutes on each side, until each side is brown.
6. Serve with the ketchup and mustard, and enjoy!

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ZUCCHINI PROTEIN LOAF
Courtesy of www.GinaAliotti.net

Ingredients:
1/2 cup oatmeal
3-4 egg whites
1 scoop protein powder (flavor of your choice – vanilla recommended)
1/2 tbsp baking powder
1 tsp pumpkin pie spice*
1 cup zucchini shredded
4 packets of Splenda

optional: 1/4 cup nuts of your choice

*pumpkin pie spice may be substituted with 1/2 tsp cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground nutmeg, and a pinch of allspice

Cooking Instructions:
1.Preheat oven to 375 degrees F
2.Combine all ingredients in large mixing bowl and mix well
3.Spray a small loaf pan with nonstick cooking spray and add entire mixture.
4.Sprinkle a touch of Splenda on top of batter for extra flavor
5.Cook 50 minutes or until golden brown on top and cooked thoroughly
6.Allow to cool before cutting into equal slices.

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MODIFIED CHICKEN NORI SPRING ROLLS
Courtesy of www.GinaAliotti.net

Ingredients:
4-5oz boneless/skinless chicken breast*
1 bag of coleslaw or 1/2 cabbage sliced
2 tbsp seasoning of your choice (red pepper, cajon, ginger, garlic, onion, etc)
4-6 sheets Nori** (dry roasted Seaweed sheets – can be found in the Asian food section)

optional: 1/3 cup cooked rice. 1/4 cup nuts of your choice.


1.Spray a skillet with non stick cooking spray.
2.Cook the cabbage with desired seasoning until it starts to brown.
3.Add cooked chicken breast, or protein of your choice, and sauté until slightly browned.***
4.Remove cabbage sauté from skillet and set aside.
5.Place sheet of Nori on a plate and evenly distribute cabbage sauté on top of Nori.
6.Gently fold sides of Nori and roll as you would a burrito.

*Chicken may be substituted with turkey, egg whites, fish or shellfish
**Can be substituted with large Cabbage leaves or large Romaine leaves
***If you are using rice or nuts, mix in cooked brown rice and stir to combine
all ingredients.

Eating Right

GOOD EATS:

Here are some foods we like to substitute into our diet to get all the flavor and satisfaction of good eating without adding all the calories, sugar and fat!


House Foods Tofu Shirataki Noodles (Fettucine and Spaghetti)
Total Package Contains:
40 Calories
1g Fat
6g Carbs (4g Fiber)
2g Protein

*Located at the Vitamin Cottage in Albuquerque, or at www.house-foods.com

Use for substitution of high-carb pastas in your favorite marinara dish!

 

Walden Farms Dressings, Sauces, Syrups, Jams and Spreads Each 2 tbsp serving contains:
0g Fat
0g Carbs
O CALORIES!

*Select Varities Located at Albertsons stores. All availble varities located at www.waldenfarms.com

Replace high-calorie and fat-free/high sugar dressing and spreads with Walden Farms, and never miss out on flavor. With a large variety available, you’ll wonder why you ever ate that other stuff!

OUR LOCATION
Training Innovations
2420 Midtown Pl NE
Albuquerque, NM 87107
(505) 349-4725


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