9 Healthy Recipes That Reward Your Taste Bud & Waistline

A typical diet of a fitness enthusiast often revolves around endless mounds of chicken breast, oatmeal, and cottage cheese. However, these foods can become boring and sometimes repugnant when eaten in large amount over a period of time.

Fortunately, succeeding with a healthy diet program doesn’t require constant superhuman willpower. No longer do you have to be afraid of a day that never gets better or easier when you know how to make these zesty meals that are crammed with nutritional value to boot:

1. Baja Mahi-mahi Fish Tacos

Ingredients:

• 2 Mahi-mahi fillets
• 1 pack fajita reduced-sodium seasoning
• 2 cups shredded green cabbage
• Lime, halves
• 3 teaspoons cilantro leaves
• 2 whole wheat tortillas
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons guacamole
• 2 tablespoons reduced-sodium salsa

How to prepare:

• Grill the fish and warm tortilla on a medium frying pan
• Combine all other ingredients in a bowl and squeeze a lime on top of it
• Break the fish up and put it in the tortilla. Next, add other ingredients.

Nutrition Facts:

• Serving size: 1 taco
• Calories: 250
• Total Fat:6g
• Total Carbs: 25g
• Protein: 20g

2. Zesty Chicken Nuggets

Ingredients:

• 2 cups canola oil
• 1 cup organic cornmeal
• 4 cups organic flour
• 5 tablespoons garlic salt
• 2 tablespoons ground black pepper
• 3 beaten eggs
• 7 skinless and boneless chicken breast halves
• 1⁄4 teaspoon chili powder
• ¼ teaspoon cayenne pepper

How to prepare:

• In a bowl, blend together the flour, pepper and salt.
• In a second bowl, whisk together the eggs and canola oil.
• In a third bowl, blend together the cornmeal chili powder and cayenne pepper.
• Put the chicken in the flour, then into the egg mixture. Lastly, coat the chicken in the cornmeal mixture.
• On a baking pan, bake the chicken for 15 to 17 minutes

Nutrition Facts:

• Serving size: 5 nuggets
• Calories: 230
• Total Fat:4g
• Total Carbs: 15g
• Protein: 15g

3. Bodybuilding Tuna Casserole

Ingredients:

• 1 package 100% whole wheat egg noodles
• 1/3 cup sliced onion
• 3 cups shredded Feta cheese
• 1 ½ cup fresh green peas
• 2 cans(5oz) of drained canned tuna
• 2 ½ cans reduced-sodium cream of mushroom soup
• 1/2 can sliced mushrooms
• 1 cup crushed 100% whole wheat crackers
• 1 tsp black pepper

How to prepare:

• Add noodles and frozen peas to a large pot of boiling
• When noodles are finished cooking, drain water from the pot
• Mix cheese, crackers, soup, tuna fish, onions, and pepper into the pot.
• Stir all ingredients until well mixed

Nutrition Facts:

• Serving size: 6
• Calories: 318
• Total Fat: 7
• Total Carbs: 24
• Protein: 27

4. Spicy Chicken Salad

Ingredients:

• 2 teaspoons olive oil
• 2 (3oz) chicken breasts (shredded)
• 2 tablespoons black beans
• 2 tsp diced tomatoes
• 1 teaspoon cayenne pepper
• 1 teaspoon chili powder
• Reduced- sodium salsa
• Shredded cheddar cheese
• Shredded lettuce
• Lite Sour cream (optional)
• Guacamole (optional)

How to prepare:

• In a bowl, mix oil, chili powder and cayenne pepper
• Combine all other ingredients in another bowl; drizzle oil mix on top

Nutrition Facts:

• Serving size: 2
• Calories: 230
• Total Fat: 8
• Total Carbs: 20
• Protein: 22

5. Bodybuilding Beans and Cornbread

Ingredients:

• pinto beans
• 7 cups no-salt-added chicken broth
• 1 cup chopped onion
• 1/4 cup chopped red bell pepper
• 3 crushed garlic cloves
• 8oz tomato sauce
• 1/4 teaspoon black pepper
• 1 bay leaf
• 1/4 teaspoon cumin
• Few sprinkle of sea salt
• 2 cups organic cornmeal
• 2 1/2 cups skim milk
• 2 cups organic flour
• 2 tablespoons baking powder
• 1 tablespoon of whey protein powder (note: choose one that doesn’t have a taste)
• 1 teaspoon sea salt
• 2/3 cup natural sugar
• 3 eggs
• 1/2 cup canola oil

How to prepare:

• Drain and rinse beans off; put them in a big pot
• Add broth, bell pepper, black pepper, onions, tomato sauce, cumin, leaf, and garlic cloves to the pot
• Use other ingredients to make cornbread

Nutrition Facts:

• Serving size: 6
• Calories: 185
• Total Fat: 2
• Total Carbs: 30
• Protein: 15

6. Broccoli and Salmon Salad

Ingredients:

• 1 cup Broccoli, cut
• 1 tsp. lemon juice
• 1 tsp. red wine vinegar
• 2 eggs, crumbled
• ½ cup orange pieces
• 1 red pepper, chopped
• 2, 3 oz. grilled salmon
• 2 cups spinach leaves
• 1 tsp. honey mustard

How to prepare:

• Split the salmon into thin strips
• In a bowl, combine eggs, red pepper, spinach leaves, broccoli, and spinach leaves to make salad
• In another bowl, blend lemon juice, mustard and vinegar; drizzle on salad once mixed well

Nutrition Facts:

• Serving size: 2
• Calories: 193
• Total Fat:2
• Total Carbs: 17
• Protein: 18

7. Herbed Tilapia, Broccoli, and Brown Rice Pilaf

Ingredients:

• 1 tablespoon margarine
• 1lb tilapia
• 1 chopped scallops
• 2 cups long-grain brown rice
• 1 tablespoon sea salt
• ¼ tablespoon freshly ground pepper
• 3 cups chicken broth or water
• 1 crushed clove garlic
• 3 sprigs fresh thyme
• 4 tablespoons chopped fresh cilantro leaves
• 3 sliced green onions
• 2 cups broccoli
• Sprinkle a few pecan pieces

How to prepare:

• Heat rice and tilapia in a small skillet; use margarine on the skillet for non-sticking purposes
• Add in onions, broth, garlic, cilantro leaves, broccoli, scallops and thyme
• Cook for 45 minutes until rice is tender and most of the liquid is absorbed

Nutrition Facts:

• Serving size: 4
• Calories: 250
• Total Fat:3
• Total Carbs: 31
• Protein:27

8. Chicken Banana Pepper Salad

Ingredients:

• 1 package baby spinach
• Two (3oz) chicken breasts
• 1 chopped banana pepper
• 1/2 cup grated Feta cheese
• 1/4 cup canola oil
• 3/4 cup rice vinegar

How to prepare:

• Cut chicken breasts into thin strips
• In a bowl, blend chicken, spinach, cheese and banana peppers
• In another bowl, mix rice vinegar and canola oil; drizzle on salad

Nutrition Facts:

• Serving size: 2
• Calories: 240
• Total Fat: 10
• Total Carbs: 18
• Protein: 20

9. Sweet Roman Chicken Salad

Ingredients:

• 1 package of Roman lettuce
• 2, 3 oz. boneless and skinless chicken breasts
• 1/3 cup of shredded Feta cheese
• 1 sliced and peeled mandarin orange
• 2/3 cup chopped red onion
• 2/3 cup cranberries
• 1/3 cup chopped pecans
• 3 tablespoons lite Italian vinaigrette dressing

How to prepare:

• Grill chicken breasts on medium-hot skillet for 8-10 minutes; Afterwards, cut them into thin strips
• In a bowl, blend chicken, lettuce, cheese, oranges, cranberries, pecans, and banana pepper; drizzle with vinaigrette dressing

Nutrition Facts:

• Serving size: 2
• Calories: 230
• Total Fat:10g
• Total Carbs: 18g
• Protein: 20g