In the same way that your aspirations in life (and the gym) evolve with every goal you reach, so should your aspirations in the kitchen. A healthy, functional diet doesn’t have to be bland and predictable. Basic meals are obviously the easiest to prepare—and vital to staying on track—but you need a few slightly more advanced meals at the ready when the occasion calls for it. Whether you’re attending a potluck or trying to impress your significant other, this month’s meals are so good you might forget just how good they are for you.
Breakfast
Cayenne Quiche
Ingredients:
- 2 eggs
- 3 egg whites
- 2/3 cup low-fat milk
- 2 tbsp cayenne pepper
- Salt and black pepper to taste
- 2 tbsp extra-virgin olive oil
- 1 tomato, diced
- 1 cup bell peppers, sliced
- ½ red onion
- 2 tbsp scallions
Make It:
- Preheat oven to 375°.
- Mix all ingredients in a bowl.
- Oil a skillet and pour in egg mixture.
- Cook in oven until lightly browned on top, about 30 minutes, then serve.
The Numbers: 581 Calories; 31g Protein; 30g Carb; 41g Fat; 7g Fiber.
Total Time: 37 minutes.
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Chocolate Peanut Butter Swirl Parfait
Ingredients:
- 1 scoop chocolate whey protein powder
- 8 oz low-fat, plain Greek yogurt
- 2 tbsp natural peanut butter cup oatmeal
Make It:
- In a small bowl, stir protein powder into yogurt until thoroughly combined.
- In a tall glass, layer peanut butter, oatmeal, then yogurt, and serve.
The Numbers: 583 Calories; 33g Protein; 69g Carb; 21g Fat; 5 Fiber.
Total Time: 5 minutes.
Salmon Eggs Benedict
Ingredients:
- 2 slices whole-wheat bread
- 4 oz smoked salmon
- 2 tbsp red onion, diced
- 2 eggs
Make It:
- Toast bread, then top each slice with salmon and onion.
- Bring a pot of water to a boil, then reduce to a simmer. Crack in two eggs and allow to cook for 3 minutes.
- Remove eggs from water, add to toast, and add seasoning if desired.
The Numbers: 405 Calories; 39g Protein; 26g Carb; 16g Fat; 4g Fiber.
Total Time: 15 minutes.
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Lunch
Shrimp Tacos
Ingredients:
- 2 tortillas
- 3 oz low-fat, plain Greek yogurt
- 1 tbsp cayenne pepper
- 2 tbsp lime juice
- ¼ cup cilantro, chopped
- 3 tsp extra-virgin olive oil
- ¼ head cabbage, thinly sliced
- ¼ lb shrimp, peeled and deveined
- Salt and black pepper to taste
Make It:
- Heat tortillas over medium heat in a dry skillet or in a toaster oven.
- In a bowl, mix yogurt, cayenne, lime juice, and cilantro.
- Heat olive oil in a nonstick skillet over medium-high heat.
- Add cabbage and cook for 4 minutes or until the cabbage is just barely wilted.
- Remove cabbage from skillet, add shrimp, and cook for 3–4 minutes. Season with cayenne pepper, and add salt and black pepper to taste.
- Layer taco with cabbage, shrimp, and yogurt mix.
The Numbers: 474 Calories; 32g Protein; 50g Carb; 18g Fat; 8g Fiber.
Total Time: 13 minutes.
Lean Lobster Roll
Ingredients:
- 4 oz cooked lobster meat (1 tail)
- ½ tbsp light mayonnaise
- ½ tbsp low-fat, plain Greek yogurt
- ½ avocado, diced
- 1 tsp lemon juice
- 1 tbsp tomato, diced
- Salt and black pepper to taste
- 1 tsp extra-virgin olive oil
- 1 whole-wheat hotdog bun
Make It:
- Chop lobster meat into bite-size pieces.
- In a bowl, combine lobster, mayonnaise, yogurt, avocado, lemon juice, tomato, and seasoning.
- Heat oil in a nonstick skillet over medium heat, place bun facedown, and remove when lightly toasted.
- Plate bun, toasted side up, and fill with lobster mixture.
The Numbers: 501 Calories; 32g Protein; 41g Carbs; 25g Fat; 13g Fiber.
Total Time: 12 minutes.
How to Cook and Shell a Lobster>>>
Steak and Sweet-Potato Salad
Ingredients:
- 1 medium sweet potato
- 6 oz flank steak
- 3 tsp extra-virgin olive oil
- 2 heaped tbsp cottage cheese
- 2 cups spinach
- Salt and black pepper to taste
Make It:
- Place sweet potato in a saucepan and fill with just enough water to cover it. Place over high heat. When it reaches a boil, reduce to a simmer and leave for 20 minutes or until soft throughout.
- Let steak come up to room temperature. Heat 2 tsp oil in a nonstick skillet over medium-high heat. Cook steak for 4 minutes each side (for medium rare), remove from skillet, and allow to rest for 5 minutes.
- Dice sweet potato, slice steak, and toss in a bowl with cottage cheese, spinach, remaining oil, and salt and pepper.
The Numbers: 592 Calories; 55g Protein; 27g Carbs; 30g Fat; 5g Fiber.
Total Time: 30 minutes.
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Dinner
Beer-Steamed Lobster Tail with Avocado Slices
Ingredients:
- ½ can light beer
- 2 lobster tails
- ½ avocado
Make It:
- Bring beer to a boil in a saucepan, then reduce to medium heat.
- Split lobster tails and place on top of a steamer basket above the boiling beer for 8–10 minutes.
- Slice avocado lengthwise and serve next to lobster.
The Numbers: 415 Calories; 46g Protein; 12 Carbs; 17g Fat; 7g Fiber.
Total Time: 20 minutes.
Alaskan Halibut with Sweet-Potato and Black Eyed Peas
Ingredients:
- 1 sweet potato, peeled and diced
- ¼ red onion, diced
- 1 tsp fresh garlic, chopped
- 3 tbsp extra-virgin olive oil
- ½ cup black-eyed peas
- 1 halibut steak
- Salt and black pepper to taste
- 1 tsp lemon juice
Make It:
- Preheat oven to 375°.
- In a bowl, toss sweet potato with onion, garlic, and 1 tbsp olive oil. Spread onto a baking tray, roast for 15 minutes, stir, then roast another 15 minutes.
- Add black-eyed peas to a saucepan and cover with water. Bring to a boil over high heat and then reduce to a simmer, cover, and cook for 15 minutes.
- Drain black-eyed peas and toss with sweet potato.
- Heat 1 tbsp oil in a nonstick skillet over medium high.
- Coat halibut in 1 tbsp oil and season with salt and pepper.
- Place halibut in skillet and cook for 4 minutes each side.
- Plate potato mixture and top with halibut. Drizzle lemon juice, season with black pepper, and serve.
The Numbers: 792 Calories; 51g Protein; 44g Carbs; 48g Fat; 8g Fiber.
Total Time: 40 minutes.
Catch of the Month: Alaskan Halibut>>>
Grilled Chicken Risotto
Ingredients:
- 2 tsp extra-virgin olive oil
- 8 oz chicken breast, sliced
- ½ cup brown rice
- ¼ cup zucchini
- ¼ cup shiitake mushrooms
- 1 tbsp red onion, chopped
- 1 tbsp Greek yogurt
Make It:
- Heat 1 tsp oil in a nonstick skillet over medium high. Add chicken and sauté, stirring frequently, about 12 minutes. Set aside. Leave skillet over medium high.
- Cook brown rice according to package instructions.
- Add tsp oil to skillet, then throw in zucchini, mushrooms, and onion. Stir until tender.
- Add rice to skillet and stir for 3 minutes. Add Greek yogurt and stir until combined.
- Add chicken to skillet, stir until combined, and serve.
The Numbers: 837 Calories; 80g Protein; 80g Carbs; 20g Fat; 5g Fiber.
Total Time: 34 minutes.
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Snacks
Grilled Tequila-Pineapple Sandwich
Ingredients:
- 2 slices pineapple
- 4 oz anejo tequila
- ½ scoop chocolate whey protein powder
- 2 tbsp peanut or almond butter
- 1 slice whole-wheat toast
Make It:
- Place pineapple slices in a shallow bowl with tequila. Allow pineapple to soak in tequila for at least 15 minutes.
- Mix protein powder and peanut butter together in a bowl. Spread mixture onto toasted slice of whole-wheat bread.
- Grill tequila-soaked pineapple slices for 30 seconds each side.Let stand for 1 minute and serve on top of peanut butter mix.
The Numbers: 640 Calories; 12g Protein; 36g Carbs; 19g Fat; 4g Fiber.
Total Time: 20 minutes.
Banana Blueberry Smoothie
Ingredients:
- 1 cup plain, low-fat Greek yogurt
- 1 scoop vanilla whey protein powder
- 1 cup frozen blueberries
- ½ banana
- ¼ cup low-fat milk
- 1 cup ice
- 1 tbsp honey
Make It: Blend all ingredients together, then serve immediately
The Numbers: 582 Calories; 36g Protein; 103g Carbs; 6g Fat; 5g Fiber.
Total Time: 3 minutes.
Banana, Walnut and Blueberry Loaf
Ingredients:
- 1 banana
- ¾ cup egg whites
- ½ cup low-fat, plain Greek yogurt
- ¾ cup oats
- 2 scoops vanilla whey protein powder
- ½ cup sugar substitute
- 1 tsp baking powder
- 1 tsp baking soda
- ½ cup walnuts
- ½ cup blueberries
Make It:
- Preheat oven to 350°. Spray casserole dish with cooking spray.
- Blend all ingredients (except walnuts and berries) until smooth, throw in walnuts and berries, stir, then pour into dish.
- Bake until you can insert a fork and remove it with no batter sticking, about 17 minutes.
- Once done, you can eat as-is, or toast a slice and spread Greek yogurt on top. Makes 12 servings.
The Numbers (per muffin): 101 Calories; 8g Protein; 10g Carbs; 4g Fat; 1g Fiber.
Total Time: 31 minutes.
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