Test

Copyright 2014. All Rights Reserved

GOOD CLEAN EATS BREAKFAST SMOOTHIES SWEETS & SNACKS LUNCH & DINNER +BONUS GROCERY LIST

30 DELICIOUSLY FILLING & HEALTHY ORIGINAL RECIPES BY : TRINITY PERKINS

“

Thank you for purchasing my recipe Ebook! Many hours of baking, grilling, sautéing, chopping, and taste testing were poured into this book along with a lot of love! I truly enjoy healthy eating, and having these recipes on hand has been a saving grace when plain old chicken and broccoli just wouldn’t do! Yes, healthy food can be tasty, so hit the grocery store and cook up my good clean eats!

Disclaimer – The recipes in this Ebook are not intended to cure or treat any medical conditions. These recipes are not specific to any dietary restrictions (i.e. gluten-free, vegan, vegetarian), allergies, or food intolerances. Please be aware of your personal food sensitivities and be sure to make adjustments when necessary to the ingredients to fit your specific dietary needs, allergies, and intolerances.

2 | #GOODCLEANEATS 2 | #GOODCLEANEATS

TABLE OF CONTENTS BREAKFAST Apple Walnut Flourless Muffins

4

Breakfast Stuffed Peppers

6

Carrot Zucchini Egg Muffins

8

Cottage Cheese & Quinoa Porridge

10

English Muffin Breakfast Sandwich

12

Greek Yogurt Protein Pancakes

14

Rudis Grilled French Toast

16

Sweet Potato Coconut Pecan Pancakes

18

Overnight PB&J Oats w/ Greek Yogurt

20

SMOOTHIES Berry Green Protein Smoothie

22

Strawberry Lime Protein Smoothie

23

Sweet Potato Protein Shake

24

Vanilla, Banana, Avocado Protein Smoothie

25

SWEETS AND SNACKS Baked Apples w/ Homemade Granola

26

Smart Blondies

28

Dark Chocolate Black Bean Brownies

30

Dark Chocolate Nutty Brittle

32

Protein Power Balls

34

LUNCH AND DINNER BLT on Ezekiel Bread

36

Brussels Sprouts & Mini Chicken Meatballs

38

Cashew Apple Chicken Salad on Pita

40

Cauliflower Mash Shepherd’s Pie

42

Enchiladas

44

Fish Tacos w/ Broccoli Slaw & Chunky Pineapple Ginger Sauce

46

“Fried” Chicken Tenders w/ Honey Mustard Dipping Sauce

48

McIntyre Coconut Pear Sesame Kale Salad

50

Spaghetti Squash & Stuffed Turkey Meatballs

52

Surf & Turf Sweet & Spicy Kabobs

54

Taco Salad w/ an Edible Bowl

56

Zucchini Pasta w/ Salmon

58

+ BONUS GROCERY LIST Grocery List

60-62

#GOODCLEANEATS | 3

APPLE WALNUT FLOURLESS MUFFINS 1 cup regular or gluten free oatmeal 3/4 cup gluten free all-purpose baking flour (Bob’s Red Mill brand)

INSTRUCTIONS 1.

Preheat oven to 350⁰

2.

Grind the oatmeal in a food processor until it turns to powder

3.

Put the ground oatmeal in a large bowl and mix with all other ingredients

1/2 cup no sugar added cinnamon applesauce

4.

Pour mixture into muffin tins

1tsp baking powder

5.

Bake for 35 minutes

2 whole eggs 1 scoop vanilla whey protein powder Optimum Nutrition brand (any brand of hydrolyzed whey protein is fine) 1/2 cup plain Chobani Greek Yogurt

1/3 cup organic cane sugar (optional for more sweetness) 1/2 tsp sea salt 1 small chopped granny smith apple 1/2 cup chopped walnuts Dash of cinnamon and ground ginger

NUTRITION FACTS Servings Per Recipe

12

Serving Size

1 Muffin

Per Serving Calories

127

Protein

7g

Carbs

13g

Sodium

74mg

Sugar

4g

Total Fat

5g

Cholesterol

35mg

4 | #GOODCLEANEATS 4 | #GOODCLEANEATS

5 | #GOODCLEANEATS

BREAKFAST STUFFED PEPPERS

4 medium-sized peppers

INSTRUCTIONS 1.

Preheat the oven to 400â °

2.

Cut the tops from the peppers, clean

2 cups baby spinach

and clear out the insides

4 whole eggs

3.

Wrap each pepper in aluminum foil and bake in the oven for 10 minutes

1 medium-sized sweet potato

4.

Microwave the sweet potato for about 5 minutes or until softened

1 slice turkey bacon (organic Applegate Farms brand)

5.

Once cooled, peel the skin from the sweet potato and cut into cubes; set

Chives

aside

NUTRITION FACTS Servings Per Recipe

4

Serving Size

1 Pepper

6.

Cut the turkey bacon slice into cubes

7.

Over medium-high heat, sautĂŠ the baby spinach, sweet potato, and turkey bacon in extra virgin olive oil

8.

Per Serving

Remove peppers from foil and the oven, place in a 9x9 baking dish, and

Calories

147

fill each with 1 whole egg and equal

Protein

10g

parts of the sweet potato, spinach,

Carbs

12g

turkey bacon mixture

Sodium

251mg

Sugar

5g

minutes or until egg is your desired

Total Fat

7g

consistency

Cholesterol

218mg

6 | #GOODCLEANEATS 6 | #GOODCLEANEATS

9.

Bake for an additional 25-30

7 | #GOODCLEANEATS

CARROT ZUCCHINI EGG MUFFINS

INSTRUCTIONS

1 carrot

1/2 small zucchini

8 egg whites

1 slice Ezekiel whole grain bread

1.

Preheat oven to 400â °

2.

Grate the carrot and zucchini

3.

Tear the bread in small pieces by hand

4.

Whisk the egg whites in a bowl with the bread pieces, carrot, and zucchini

5.

Coat the muffin tin with olive oil cooking spray

6.

Pour equal amounts of the egg mixture in each tin

7.

Bake in the oven for 15 minutes

Salt and pepper

NUTRITION FACTS Servings Per Recipe

12

Serving Size

1 Muffin

Per Serving Calories

21

Protein

3g

Carbs

2g

Sodium

47mg

Sugar

1g

Total Fat

0g

Cholesterol

0mg

8 | #GOODCLEANEATS 8 | #GOODCLEANEATS

9 | #GOODCLEANEATS

COTTAGE CHEESE & QUINOA PORRIDGE

1 cup lowfat (2% milkfat) cottage cheese

INSTRUCTIONS 1.

1/2 cup cooked quinoa

Mix the cooked quinoa and cottage cheese; add the Truvia and cinnamon to taste

1/4 cup blueberries 1/4 cup slivered almonds

Cinnamon and Truvia to taste

NUTRITION FACTS Servings Per Recipe

2

Serving Size

1 Cup

Per Serving Calories

240

Protein

20g

Carbs

16g

Sodium

538mg

Sugar

7g

Total Fat

9g

Cholesterol

0mg

10 | #GOODCLEANEATS 10 | #GOODCLEANEATS

2. Top with blueberries and slivered almonds *Cottage cheese is naturally high in sodium; almost 19% of the daily total allowance. Although high in protein and an excellent source of calcium, eat this meal sparingly as part of a lower sodium diet.

11 | #GOODCLEANEATS

ENGLISH MUFFIN BREAKFAST SANDWICH

1 Ezekiel bread English muffin 2 thin slices of a granny smith apple

1 slice lower-sodium Canadian bacon

INSTRUCTIONS 1.

Combine eggs and chopped baby spinach in a bowl and whisk together

2. Cook eggs on skillet over medium heat as you would an omelet with baby spinach mixed in

3 egg whites Handful of baby spinach

1 slice Sargento reduced fat Provolone cheese

3. Heat Canadian bacon and apple slices on skillet over medium-high heat

Thin layer (less than 1 serving) of an olive-oil based buttery spread (optional)

4. Spread buttery spread on each half of the muffin (optional)

NUTRITION FACTS

5. Place all ingredients – cheese, eggs with spinach, Canadian bacon – on the English muffin

Servings Per Recipe

1

Serving Size

1 Sandwich

Per Serving Calories

296

Protein

27g

Carbs

35g

Sodium

618mg

Sugar

4g

Total Fat

5g

Cholesterol

20mg

12 | #GOODCLEANEATS 12 | #GOODCLEANEATS

13 | #GOODCLEANEATS

GREEK YOGURT PROTEIN PANCAKES

INSTRUCTIONS

8oz plain Greek yogurt 7TBS gluten-free all purpose flour

1TBS baking powder

1.

Mix all ingredients and cook on a griddle as you would regular pancakes

2. Top with Walden Farms sugar-free syrup

1/2 tsp salt 2 whole eggs Optional sweetness – 1TBS organic cane sugar

NUTRITION FACTS Serving Per Recipe

4

Serving Size

1 Pancake

Per Serving Calories

114

Protein

10g

Carbs

12g

Sodium

183mg

Sugar

3g

Total Fat

3g

Cholesterol

106mg

14 | #GOODCLEANEATS 14 | #GOODCLEANEATS

*Blueberries and organic cane sugar are optional and not included in nutritional breakdown *Do not use flavored yogurt as it changes the consistency of the pancakes. For added sweetness, add 1TBS cane sugar or 1 packet of Truvia for a no-calorie natural option.

15 | #GOODCLEANEATS

RUDIS GRILLED FRENCH TOAST

2 slices Rudis gluten-free multigrain bread 1/2 cup liquid egg whites

Pinch of cinnamon and sea salt

INST RUCTIONS 1.

Preheat indoor grill to mediumhigh

2.

Combine egg whites, cinnamon, sea salt, vanilla extract, and almond milk in a shallow plate

3.

Whisk mixture

Vanilla extract to taste Dash of almond milk

4. Dunk bread in the mixture and coat both sides of each slice NUTRITION FACTS

5.

Servings Per Recipe

2

Serving Size

1 Slice

Per Serving Calories

125

Protein

8g

Carbs

18g

Sodium

235mg

Sugar

4g

Total Fat

2g

Cholesterol

0mg

16 | #GOODCLEANEATS 16 | #GOODCLEANEATS

Place on grill and brown each side

17 | #GOODCLEANEATS

SWEET POTATO COCONUT PECAN PANCAKES

INSTRUCTIONS

1 large sweet potato

1/4 cup shredded coconut

1/4 cup chopped pecans

2 egg whites

NUTRITION FACTS Servings Per Recipe

2

Serving Size

1 Pancake

Per Serving Calories

262

Protein

7g

Carbs

22g

Sodium

400mg

Sugar

9g

Total Fat

17g

Cholesterol

0mg

18 | #GOODCLEANEATS 18 | #GOODCLEANEATS

1.

Microwave (or bake) sweet potato until it is soft enough to mash

2.

Once cooled, remove the skin from the sweet potato

3.

Mash the sweet potato then mix with coconut, pecan, and eggs until creamy – there should be no chunks of sweet potato

4.

Over medium-high heat, cook the pancakes until cooked through and each side is golden brown

19 | #GOODCLEANEATS

OVERNIGHT PB&J OATMEAL W/ GREEK YOGURT

INSTRUCTIONS 1 24oz mason jar with lid

1.

Layer the ingredients in the mason jar: oatmeal, yogurt, peanut butter, strawberries

2.

Pour the almond milk on top of the ingredients and stir, making sure to fully cover the oatmeal in the yogurt and milk

2TBS natural peanut butter (Smucker’s Brand was used in this recipe)

3.

Put the lid on the mason jar and let sit in the refrigerator overnight or at least 6 to 8 hours

1/2 cup fresh, cut strawberries

4.

The oats will soak up the milk and yogurt and turn creamy

NUTRITION FACTS

5.

This can be eaten warm or cold

1/2 cup 0% Chobani plain Greek yogurt

1/2 cup old fashioned oatmeal

1/2 cup unsweetened almond milk

Servings Per Recipe

1

Serving Size

1

Per Serving Calories

450

Protein

25g

Carbs

42g

Sodium

527mg

Sugar

10g

Total Fat

20g – mainly healthy fats from the nut butter

Cholesterol

0mg

20 | #GOODCLEANEATS 20 | #GOODCLEANEATS

21 | #GOODCLEANEATS

BERRY GREEN PROTEIN SMOOTHIE

1/2 cup unsweetened almond milk

INSTRUCTIONS 1.

1/2 cup water

2 or 3 ice cubes added for thickness (optional)

1 cup Greek yogurt

1/4 cup dry oats

1/4 cup raspberries

1/4 cup blueberries

2 cups baby spinach

NUTRITION FACTS Servings Per Recipe

1

Serving Size

1 Smoothie

Per Serving Calories

280

Protein

29g

Carbs

35g

Sodium

389mg

Sugar

8g

Total Fat

3g

Cholesterol

10mg

22 | #GOODCLEANEATS 22 | #GOODCLEANEATS

Blend all ingredients to desired consistency

STRAWBERRY LIME PROTEIN SMOOTHIE

1/2 cup unsweetened (Almond Breeze) vanilla almond milk

INSTRUCTIONS 1.

3TBS lime juice

Blend all ingredients to desired consistency

1 cup whole fresh strawberries

1 cup 0% Chobani plain Greek yogurt

Liquid stevia extract to taste (for optional extra sweetness)

NUTRITION FACTS Servings Per Recipe

1

Serving Size

1 Smoothie

Per Serving Calories

191

Protein

23g

Carbs

21g

Sodium

196mg

Sugar

16g

Total Fat

2g

Cholesterol

0mg

23 | #GOODCLEANEATS

SWEET POTATO PROTEIN SHAKE

1/3 cup cooked cold sweet potato

1 serving (scoop) chocolate protein powder. I used Optimum Nutrition Brand Protein Powder in this recipe

2 or 3 ice cubes added for thickness (optional)

1 cup unsweetened vanilla almond milk

Dash of cinnamon

1TBS natural peanut butter (Smucker’s Brand was used in this recipe)

NUTRITION FACTS Servings Per Recipe

1

Serving Size

1 Smoothie

Per Serving Calories

316

Protein

30g

Carbs

23g

Sodium

387mg

Sugar

6g

Total Fat

12g

Cholesterol

30mg

24 | #GOODCLEANEATS 24 | #GOODCLEANEATS

INSTRUCTIONS 1.

Blend all ingredients to desired consistency

VANILLA, BANANA, AVOCADO PROTEIN SMOOTHIE

1 serving (scoop) vanilla whey protein powder (Optimum Nutrition (ON) Brand Protein Powder was used in this recipe)

INSTRUCTIONS 1.

Blend all ingredients to desired consistency

1/2 cup unsweetened almond milk

1/2 cup water 2 or 3 ice cubes added for thickness (optional)

1/2 banana 1/2 avocado

NUTRITION FACTS Servings Per Recipe

1

Serving Size

1 Smoothie

Per Serving Calories

326

Protein

26g

Carbs

25g

Sodium

216mg

Sugar

9g

Total Fat

15g - mainly healthy fats from the avocado

Cholesterol

30mg

25 | #GOODCLEANEATS

BAKED APPLES W/ HOMEMADE GRANOLA

4 apples – (I used Granny Smith) – set aside

INSTRUCTIONS 1.

Preheat the oven to 375⁰

2.

Wash apples and scoop out the core of each

3.

Spray the inside of apples with a light coat of olive oil cooking spray

5.

Bake apples in a baking dish in the oven for 20 minutes

1/2 cup pumpkin seeds

6.

Combine all other ingredients in a bowl and mix together

1/2 cup total chopped and pitted dates, raisins or other dried fruit This recipe used raisins and pumpkin seeds

7.

Make sure the honey coats the entire mixture, mix with your hands if necessary

8.

Remove apples from oven and set aside Spread mixture on a baking tray and bake for 10 minutes

2 1/2 cups old fashioned oatmeal Quaker brand dry plain

Cinnamon and sea salt to taste 1/4 cup organic honey / plain honey 1/4 cup Extra Virgin Olive Oil

NUTRITION FACTS Servings for Recipe

4

Serving Size

1 Apple

9.

Calories

300

Protein

8g

Carbs

54g

10. Remove the mixture from the oven and fill each apple with equal amounts

Sodium

8mg

Sugar

21g

Total Fat

7g

Cholesterol

0mg

Per Serving

26 | #GOODCLEANEATS 26 | #GOODCLEANEATS

11.

Bake for an additional 5 minutes at 375⁰

*Each apple holds approximately ½ cup of homemade granola

27 | #GOODCLEANEATS

SMART BLONDIES

1/4 cup unsweetened applesauce

INSTRUCTIONS 1.

3/4 cup creamy almond butter (Maranatha brand)

1 whole egg

Preheat the oven to 350⁰

2. Mix almond butter and applesauce in bowl 3. Add eggs, almond flour, salt and baking powder in the same bowl and mix together

1 egg white

3/4 cup almond flour (Bob’s Red Mill)

4. Add the chocolate chips last when the rest of the mixture is free of lumps

1tsp baking powder

5. Spread the batter evenly into an 8x8 baking pan and bake for 30 minutes

1/4 tsp sea salt 1/2 cup semi-sweet chocolate chips

NUTRITION FACTS Servings Per Recipe

12

Serving Size

1 Blondie

Per Serving Calories

193

Protein

6g

Carbs

13g

Sodium

82mg

Sugar

8g

Total Fat

15g

Cholesterol

18mg

28 | #GOODCLEANEATS 28 | #GOODCLEANEATS

29 | #GOODCLEANEATS

DARK CHOCOLATE BLACK BEAN BROWNIES

1 15oz. can reduced sodium black beans

2 whole eggs

INSTRUCTIONS 1.

Preheat the oven to 350⁰

2.

Drain the beans and blend in a food processor

3.

Blend the remaining ingredients in the food processor with the beans, the mixture should be creamy

4.

Lightly spray 8x8 baking pan with cooking spray and pour the mixture in the pan

5.

Bake for 30-35 minutes until toothpick comes out clean

6.

Walnuts or pecans are a great addition to this dish! (nutritional information for nuts not included in this recipe)

1 egg white 1/3 cup semi sweet dark chocolate chips (roughly 5TBS) 1/2 cup Hershey’s Special Dark cocoa powder Pinch of sea salt 3TBS Extra Virgin Olive Oil

2/3 cup organic cane sugar (roughly 10TBS )

NUTRITION FACTS Servings Per Recipe

12

Serving Size

1 Brownie

Per Serving Calories

122

Protein

4g

Carbs

82g

Sodium

16mg

Sugar

7g

Total Fat

7g

Cholesterol

36mg

30 | #GOODCLEANEATS 30 | #GOODCLEANEATS

31 | #GOODCLEANEATS

DARK CHOCOLATE NUTTY BRITTLE

1 1/2 cups semisweet chocolate chips

INSTRUCTIONS 1.

Melt the chocolate in a microwave-safe bowl for about 3 minutes

2.

Mix the nuts into the melted chocolate

3.

Spread the mixture on a piece of parchment paper on a baking tray

4.

Place in the freezer for about 15 minutes

5.

Break into chunks and enjoy!

1/3 cup shelled whole hazelnuts

1/3 cup unshelled unsalted pistachios

1/3 cup chopped walnuts

Parchment paper

NUTRITION FACTS Servings Per Recipe

10

Serving Size

1 Chunk

Per Serving Calories

193

Protein

3g

Carbs

18g

Sodium

3mg

Sugar

14g

Total Fat

14g

Cholesterol

0mg

32 | #GOODCLEANEATS 32 | #GOODCLEANEATS

33 | #GOODCLEANEATS

PROTEIN POWER BALLS

3/4 cup quick old fashioned oatmeal

INSTRUCTIONS 1.

1 serving (scoop) vanilla whey protein powder – Optimum Nutrition brand used in this recipe

4TBS unsweetened vanilla almond milk 1/4 cup pitted chopped dates 1/3 cup shelled, chopped pistachios

1/2 cup creamy almond butter

Dash of sea salt (optional)

NUTRITION FACTS Servings Per Recipe

8

Serving Size

1 Ball

Per Serving Calories

185

Protein

8g

Carbs

14g

Sodium

128mg

Sugar

4g

Total Fat

12g

Cholesterol

4mg

34 | #GOODCLEANEATS 34 | #GOODCLEANEATS

Mix all ingredients in a large bowl

2. Form into 8 balls and place on wax paper 3. Refrigerate for at least 30 minutes before eating

35 | #GOODCLEANEATS

BLT ON EZEKIEL BREAD

2 slices lower sodium bacon

INSTRUCTIONS 1.

2 slices Ezekiel bread

Cook bacon to desired crispness

2. Toast Ezekiel bread 1-2TBS hummus (your choice of flavor - I used roasted pine nut)

Romaine lettuce

1 slice tomato

NUTRITION FACTS Servings per Recipe

1

Serving Size

1 Sandwich

Per Serving Calories

265

Protein

15g

Carbs

36g

Sodium

346mg

Sugar

2g

Total Fat

8g

Cholesterol

10mg

36 | #GOODCLEANEATS 36 | #GOODCLEANEATS

3. Spread the hummus on each slice of Ezekiel and layer all the other ingredients

37 | #GOODCLEANEATS

BRUSSELS SPROUTS & MINI CHICKEN MEATBALLS

1lb of lean ground turkey breast

4 cups of small fresh Brussels sprouts – trimmed and cut in half

INSTRUCTIONS 1.

Preheat the oven to 400⁰

2. Mix the lean ground turkey breast in a bowl with the eggs and seasonings to taste

2TBS honey 2TBS unrefined coconut oil Mrs. Dash garlic and herb seasoning, sea salt, dill, fresh salsa to taste

3. Form the turkey into 12 meatballs or use mini muffin tins to cook 4. Bake meatballs in the oven for 20 minutes

1 whole egg 1 egg white 1/4 cup dry quick cooking oatmeal

NUTRITION FACTS Servings Per Recipe

3

Serving Size

4 Meatballs and 1/3 cup Brussels Sprouts

Per Serving Calories

361

Protein

43g

Carbs

26g

Sodium

164mg

Sugar

14g

Total Fat

14g

Cholesterol

144mg

38 | #GOODCLEANEATS 38 | #GOODCLEANEATS

5. Wash the Brussels sprouts and sauté over medium high heat with coconut oil on the stovetop – about 8 minutes 6. Add the honey to the sautéed Brussels sprouts and stir, coating the sprouts 7.

Place the turkey and Brussels sprouts in a dish and top with fresh salsa to taste

39 | #GOODCLEANEATS

CASHEW APPLE CHICKEN SALAD ON PITA

1 cup plain fat-free yogurt

2 1/2 cups chopped or pulled chicken breast – leftover chicken works great for this recipe

1 large pita cut in half

1/4 cup halved cashews (1 serving)

1/2 gala apple

Chopped romaine lettuce hearts

Sea salt and pepper

NUTRITION FACTS Servings Per Recipe

2

Serving Size

1/2 Pita

Per Serving Calories

337

Protein

33g

Carbs

33g

Sodium

495mg

Sugar

14g

Total Fat

8g

Cholesterol

60mg

40 | #GOODCLEANEATS 40 | #GOODCLEANEATS

INSTRUCTIONS 1.

Mix all ingredients except the pita in a large bowl, making sure the chicken is fully coated in the yogurt and other ingredients

2. Cut large pita in half and fill with equal amounts of the chicken mixture

41 | #GOODCLEANEATS

CAULIFLOWER MASH SHEPHERD’S PIE

1 large head of cauliflower, cut into florets

FOR MASH 1.

1/4 cup unsweetened almond milk

Break up the cauliflower into florets

2. Lightly steam the cauliflower on the stovetop or in the microwave for 2

Fresh chopped chives

minutes at a time until soft to touch.

1TBS minced garlic

This may take up to 6 minutes.

Salt and pepper to taste

3. Place steamed cauliflower and other mash ingredients in a food processor

1 bag of mixed frozen veggies – peas, carrots, corn, green beans, etc.

and blend until thick and creamy 4. Set aside to let cool

1lb 93/7% lean ground beef 1/2 cup 2% cheddar cheese

FOR FILLING

Garlic powder, sea salt, pepper

1.

Preheat the oven to 400⁰

1 whole egg

2.

Chop or dice the onion

3.

Mix the beef, egg, splash of beef broth, and seasonings over medium-high heat on the stovetop in a skillet

4.

Once the meat starts to brown, add

Splash of beef broth (less than 1/4 cup)

NUTRITION FACTS Servings Per Recipe

4

Serving Size

1 Square

Per Serving :

the frozen veggies and continue to stir until they thaw and the meat is fully cooked 5.

Use a slotted spoon and place the beef

Calories

330

Protein

36g

Carbs

21g

Sodium

315mg

Sugar

5g

7.

Top with cheese

Total Fat

13g

8.

Bake for 30 minutes until the cheese is

Cholesterol

128mg

42 | #GOODCLEANEATS 42 | #GOODCLEANEATS

and veggies in an 13x9inch baking dish 6.

Cover the beef and veggie mixture with the cauliflower mash

browned

43 | #GOODCLEANEATS

ENCHILADAS

2 cups raw 93%/7% ground chicken

3/4 cup rinsed and drained organic black beans

INSTRUCTIONS 1.

Preheat over to 400⁰

2.

Cook the ground chicken oven mediumhigh heat with extra virgin olive oil until lightly browned. Do not cook it all the way because it will continue to cook once placed in the oven. Once browned, remove it from the skillet and lay it out on paper towels to dry.

4 large whole grain tortilla (not frozen) – I used Back to Nature brand 1/2 cup reduced fat sharp cheddar cheese 1/2 cup low sodium chicken broth

3. Cook the frozen pepper and onion mix in the skillet over medium high-heat with extra virgin olive oil

4 cups water Mixed vegetables (peppers and onions) – I used a mix of about 1 cup total but you can use more to taste Oregano, sea salt, pepper, Mrs. Dash chipotle chicken seasoning to taste 1 cup low sodium marinara sauce. This recipe is based on Wegman’s Red Wine Marinara

NUTRITION FACTS

4. Stir the drained beans and mix the seasonings into the pepper and onion mixture, add the ½ cup chicken broth and bring the entire mixture to a boil.

Cook for about 1 minute and then remove from the heat.

5. Boil 4 cups of water in a separate bowl.

Carefully dip the tortillas in the boiling water. Make sure all tortillas are covered and very soft

Servings Per Recipe

4

Serving Size

1 Enchilada

6. Fill each tortilla with the ground chicken, bean and veggies mixtures and roll tightly.

Calories

462

7.

Protein

32g

Carbs

39g

Sodium

803mg

Sugar

3g

Total Fat

18g

Cholesterol

70mg

Per Serving

44 | #GOODCLEANEATS 44 | #GOODCLEANEATS

Coat a 13x9 baking dish with the marinara sauce and place the tortillas in the dish with the seam side down

8. Top with remaining beans, vegetables and cheese 9. Bake for 20-25 minutes until cheese is browned

45 | #GOODCLEANEATS

FISH TACOS W/ BROCCOLI SLAW & PINEAPPLE GINGER SAUCE

4 small multigrain tortillas 4 small tilapia filets about 4oz each

2 cups broccoli slaw – found in salad section of grocer

4TBS organic raw honey 1 cup crushed pineapple (not tidbits)

Small amount extra virgin olive oil spray or liquid

Ground ginger seasoning to taste – I used 2TBS

NUTRITION FACTS Servings Per Recipe

4

Serving Size

1 Taco

Per Serving Calories

363

Protein

29g

Carbs

52g

Sodium

48mg

Sugar

25g

Total Fat

5g

Cholesterol

50mg

46 | #GOODCLEANEATS 46 | #GOODCLEANEATS

INSTRUCTIONS 1.

Brown the tilapia on the stovetop over medium-high heat with extra virgin olive oil

2. Set the oven to ‘Warm’ and warm the tortillas for about 5 minutes 3. Mix the broccoli slaw, ginger, honey, and pineapples in a small bowl 4. Fill each tortilla with 1 tilapia filet, equal parts slaw, and top with the pineapple sauce

47 | #GOODCLEANEATS

FRIED CHICKEN TENDERS W/ HONEY MUSTARD DIPPING SAUCE

2 packs chicken breast tenderloins (8-10 tenderloins)

INSTRUCTIONS 1.

2 cups of plain corn flakes

1/4 cup shredded parmesan cheese

Preheat oven to 425⁰

2. Combine the cereal, cheese, and spices in the zip lock bag and crush with your hands

Dash of ginger, parsley, oregano, and sea salt

3. Add the oat bran and shake the mixture

1/3 cup Bob’s Red Mill oat bran cereal

4. Crack the eggs on a small shallow plate

1 whole egg

5. Pour the cereal mixture on another larger plate

1 egg white 1 gallon size zip lock bag

6. Dip the tenderloins in the egg, covering both sides and then coat both sides with the cereal mixture 7.

NUTRITION FACTS Servings Per Recipe

2

Serving Size

4 Tenders

Per Serving Calories

376

Protein

41g

Carbs

38g

Sodium

538mg

Sugar

3g

Total Fat

9g

Cholesterol

184mg

48 | #GOODCLEANEATS 48 | #GOODCLEANEATS

Place coated tenderloins on a baking tray

8. Bake in the oven on 425 for 15 minutes, cook for 10 minutes and flip each tender and cook for the last 5 minutes *For the dipping sauce – equal parts yellow mustard, organic raw honey, dash of apple cider vinegar mixed together (this is optional and nutrition information for sauce is not included)

49 | #GOODCLEANEATS

McINTYRE COCONUT PEAR SESAME KALE SALAD

4 cups fresh kale, ribs removed

1/2 cup shredded coconut, no sugar added

2TBS toasted sesame oil 1/2 cup reduced fat vanilla yogurt 3TBS apple cider vinegar 2 medium sized pears

INSTRUCTIONS 1.

Clean and massage the kale with your hands. Massaging the kale allows the dressing to soak into the leaves while it sits in the refrigerator

2. Whisk the yogurt, sesame oil, and vinegar in a bowl 3. Coat the kale with the yogurt dressing, cover the bowl with plastic wrap, and let sit in the refrigerator for up to 2 days 4. Peel and chop the pear into cubes

1/3 cup craisins

5. After 1-2 days in the refrigerator, mix the pear and shredded coconut into the kale, and add craisins

NUTRITION FACTS Servings Per Recipe

4

Serving Size

1 Cup

Per Serving Calories

238

Protein

5g

Carbs

34g

Sodium

53mg

Sugar

19g

Total Fat

11g

Cholesterol

0mg

50 | #GOODCLEANEATS 50 | #GOODCLEANEATS

*This recipe was inspired by my dear friend, Mrs. Bev McIntyre

51 | #GOODCLEANEATS

SPAGHETTI SQUASH & STUFFED TURKEY MEATBALLS

1 large spaghetti squash

INSTRUCTIONS

1lb lean ground turkey breast

1.

Preheat the oven to 350â °

1 egg white

2.

Cut the squash in half and bake each half open side up on the middle rack of the oven for 45 minutes

3.

Break up the spinach into small bits by hand

4.

In a large bowl, mix the spinach, red chili flakes and oats, ground turkey and egg white

5.

Form the ground turkey mixture into 12 meatballs and place them on a baking tray

6.

Make a small hole in the top of each meatball and place a dime-sized piece of goat cheese in each one, seal the hole with your hand

7.

Bake meatballs in the oven on the top rack for 15 minutes, check and flip meatballs at 6-8 minutes and continue cooking

8.

Arrange the squash and cooked meatballs in a pasta dish and top with the tomato sauce

1/4 cup goat cheese 1/4 cup quick oats oatmeal (dry measure)

1 1/2 cups chopped baby spinach

3/4 cup low-sodium tomato sauce Red chili pepper flakes to taste

Small amount of Extra Virgin Olive Oil

NUTRITION FACTS Servings Per Recipe

4

Serving Size

3 Meatballs and 1/2 cup Squash

Per Serving Calories

331

Protein

31g

Carbs

27g

Sodium

694mg

Sugar

11g

Total Fat

12g

Cholesterol

60mg

52 | #GOODCLEANEATS 52 | #GOODCLEANEATS

53 | #GOODCLEANEATS

SURF & TURF SWEET & SPICY KABOBS

8oz beef top sirloin, lean

INSTRUCTIONS 1.

Preheat the oven to broil at 350⁰

2.

Trim the fat from the beef and chop the beef into cubes, set aside

3.

Clean the shrimp, set aside

4.

Cut the onion and zucchini into cubes

1 small zucchini

5.

Mix the honey and Tabasco sauce together, set aside

1-2 cups mixed peppers

6.

Stack the meat and vegetables in the order of your choosing on the skewers

4TBS raw honey

7.

Spray a baking tray with a light coat of olive oil cooking spray

8.

Place the skewers on the baking tray and broil for 15 minutes

9.

After 15 minutes, brush the meat and vegetables with the sauce mixture and place back in the oven for an additional 10 minutes

4 long kabob skewers and a food brush

12 small shelled shrimp

1 small red onion

NUTRITION FACTS Servings Per Recipe

4

Serving Size

1 Kabob

Per Serving Calories

303

Protein

33g

Carbs

30g

Sodium

222mg

Sugar

19g

Total Fat

6g

Cholesterol

101mg

54 | #GOODCLEANEATS 54 | #GOODCLEANEATS

10. Total cook time is about 25 minutes, more if you want a “crisp” on the vegetables

55 | #GOODCLEANEATS

TACO SALAD W/ EDIBLE BOWL

TO MAKE EDIBLE

BOWL

16 oz souffle dish or other oven safe bowl

1 large tortilla whole grain tortilla

Extra Virgin Olive Oil or Olive Oil Cooking Spray

1.

Preheat oven to 350⁰

2.

Warm the tortilla in the oven until it softens – less than 2 minutes

3.

Coat each side with a light layer of extra virgin olive oil or a light spray coat of olive oil cooking spray – both sides must be coated so the tortilla won’t stick to the soufflé dish

4.

Wrap the tortilla over the soufflé dish and fold the edges so none are sticking out

5.

Wrap the covered dish with aluminum foil and bake in the oven on 350⁰ for 15 minutes – ***GO TO FILLER DIRECTIONS

6.

Remove the aluminum foil to uncover the tortilla. Remove the tortilla from the dish; it should hold its shape and stand on its own.

4oz lean ground turkey

About 1 1/2 cups mixed salad greens of your choice - 1 used Dole Spring Mix

1/2 avocado

1/4 cup reduced fat parmesan cheese

NUTRITION FACTS Servings Per Recipe

1

Serving Size

1 Bowl

Per Serving

FILLER INSTRUCTIONS

Calories

554

Protein

35g

Carbs

35g

Sodium

599mg

Sugar

3g

Total Fat

30g

Cholesterol

100mg

56 | #GOODCLEANEATS 56 | #GOODCLEANEATS

1.

While the tortilla bakes, cook the ground turkey over medium-high heat on the stovetop

2.

Slice the avocado

3.

Fill the tortilla bowl with salad greens, avocado, 4-5oz of ground turkey and your choice of additional vegetables

4.

Top with cheese and salsa

57 | #GOODCLEANEATS

ZUCCHINI PASTA W/ SALMON

1/2 large zucchini

INSTRUCTIONS

4oz salmon filet – seasoned to your taste

4 or more baby mushrooms sliced

Salsa or marinara sauce to your taste – measurement is for 3TBS mild salsa

2TBS Newman’s Own Lighten Up brand balsamic dressing

NUTRITION FACTS Servings Per Recipe

1

Serving Size

Complete Recipe

Per Serving Calories

262

Protein

29g

Carbs

12g

Sodium

493mg

Sugar

6g

Total Fat

11g

Cholesterol

51mg

58 | #GOODCLEANEATS 58 | #GOODCLEANEATS

1.

Preheat the oven to 400⁰

2. Bake the salmon filet in the oven for about 25 minutes 3. Wash the zucchini and use the Vegetti to make thin zucchini strips that resemble pasta 4. Over medium heat, sauté the mushrooms and zucchini pasta in extra virgin olive oil for about 3 minutes, set aside 5. Once the salmon is done cooking, place it over the zucchini pasta 6. Top the pasta with marinara to taste

59 | #GOODCLEANEATS

THE GROCERY LIST PROTEINS For lean muscle development and muscle recovery Boneless, skinless chicken breast Tuna or White Meat Chicken, canned in water Fish – tilapia, cod, halibut, salmon, sea bass – wild caught Extra lean ground beef or ground round 92-97% fat free Buffalo steak Protein powders – lactose free Egg white or whole eggs Rib eye steaks or roast Top round steaks or roast – stew meat, London broil, stir fry Top sirloin, aka sirloin top butt Beef tenderloin aka filet, filet mignon Top loin – NY strip steak Flank steak – stir fry, fajita Eye of round – cube meat, stew meat, bottom round, 96% lean ground round Extra lean ground turkey breast, cutlets or slices (not deli cold cuts) COMPLEX CARBOHYDRATES (Are not the enemy!) – to boost energy levels and refuel your muscles after a training session Old fashioned oatmeal, quick oats – not instant packets Sweet potatoes, yams Beans - black, pinto, kidney Oat bran cereal – less than 6g of sugar per serving is ideal Brown rice Ezekiel bread – freezer section of most grocery stores Farina – cream of wheat or cream of rice, not instant packets Multigrain hot cereal Pasta – whole wheat, Food for Life brand – watch portion sizes are pasta is very dense Rice – jasmine, basmati, arborio, wild, brown Potatoes – red, baking Kashi Go Lean low-sugar cereals – less than 6g of sugar per serving is ideal Whole wheat or whole grain tortillas FIBROUS CARBOHYDRATES & VEGETABLES (Fresh first, frozen second, canned last choice) – supply your body with a host of vitamins and minerals and maintain a feeling of satisfied fullness Green leafy lettuce – the darker the better, not iceberg lettuce Broccoli Asparagus String beans Black beans Bell Peppers

60 | #GOODCLEANEATS 60 | #GOODCLEANEATS

Spinach Brussels sprouts Cauliflower Celery Mushrooms Pickles Cabbage Bean Sprouts Cucumber Green or Red Peppers Onions Garlic Tomatoes Zucchini Squash – winter, spaghetti, butternut Pumpkin FRUITS Supply your body with a host of vitamins and minerals and maintain a feeling of satisfied fullness between meals due to high fiber content Berries – blueberries, raspberries, strawberries Lemons or Limes Melons – not watermelon due to low nutritional value Grapefruit Apples Grapes Oranges Bananas (eat sparingly) HEALTHY FATS Avocado Nut butters Nuts - almond, pecans, cashews, hazelnuts, peanuts, walnuts, etc.

Oil – olive, sesame, safflower, etc.

DAIRY & EGGS Calcium for bone health and protein for lean muscle tone; eat sparingly as large portions of the original versions (not reduced fat, etc.) contain high amounts of saturated fat Reduce fat cottage cheese Whole eggs Non-fat milk Reduced fat string cheese and cream cheese Greek yogurt, plain

61 | #GOODCLEANEATS

BEVERAGES Make water your first choice to flush your body of toxins, prevent dehydration, avoid mindless snacking, maintain a healthy weight, and avoid painful muscle cramps Pure water in abundance Iced and hot herbal teas Coffee CONDIMENTS & MISC. Add some flavor to your clean meals with condiments. Watch portion size and sodium content Reduced sodium teriyaki sauce Balsamic vinegar Vinaigrette salad dressings Salsa or pico de galo Truvia or stevia zero-calorie natural sweeteners Steak sauce Yellow and dijon mustard Chili paste

62 | #GOODCLEANEATS 62 | #GOODCLEANEATS

FROM THE AUTHOR As a born fitness enthusiast turned Figure Competitor, Certified Personal Trainer and Nutritionist, my life’s mission is to motivate and inspire you to take charge of your health and wellness. The benefits of exercise and proper nutrition are endless, and by partnering with me to achieve your goals, you will learn the tools and techniques to live every day to the fittest.

See more at: http://trainwithtrin.com/blog

Copyright 2014. All Rights Reserved