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Category: Recipes


Chocolate Protein Pudding

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
Servings: 1

Here’s what you need…

6 oz Greek Yogurt, plain, fat free
1 scoop high quality chocolate protein powder
Sprinkle of unsweetened cocoa powder

In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

-Every day … Read More »



S.G. French Toast

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Sprouted Grain French Toast. Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here’s what you need…

5 slices cinnamon raisin, sprouted grain bread
1 cup egg whites
6 oz fat free, Greek yogurt
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
dash of salt
Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 … Read More »



Breakfast Protein Parfait

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.

Servings: 1

Here’s what you need…

1/4 cup Greek Yogurt, plain or fat free
1/4 cup low fat cottage cheese
1 scoop high quality strawberry or vanilla protein powder
1/4 cup fresh berries
1 Tablespoon pecan pieces, toasted

In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Read More »



A Twist on Tuna Salad

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 5

Here’s what you need…

2 (5oz) cans wild albacore tuna, packed in water
1 cup fat-free Greek yogurt
2 Tablespoons champagne mustard
1 teaspoon dried dill weed, plus more for garnish
Dash of freshly ground pepper
1 green apple, shredded
2 cups green cabbage, shredded
4 cups organic mixed greens

Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined. Add the shredded apple and cabbage. Mix well. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

-Every day do … Read More »



Breakfast Bird Nest

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It’s a great way to eat some veggies with breakfast.
Servings: 4

Here’s what you need…

4 large, round tomatoes
1 teaspoon olive oil
1 clove garlic, minced
1 small onion, finely chopped
3 slices organic, nitrate-free turkey bacon, chopped
dash of dried oregano, plus more for garnish
optional dash of salt (added salt is not in nutritional analysis)
dash of pepper
4 organic, omega-3, free range eggs

Preheat oven to 400 degrees F.
Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
Turn oven to broil.
Fill each tomato with the bacon mixture, leaving … Read More »



Chicken Lettuce Wraps

Posted by Mike Sherbakov in Recipes. No Comments

20th June

Another sure-fire way to feel better than ever is to eat a diet that is high in fiber and protein and low in refined sugar and carbohydrates. These shredded chicken lettuce wraps are easy to make and will keep you on track with your healthy, fit lifestyle.
Servings: 6

Here’s what you need…

1 Tablespoon chile pepper
1 teaspoon salt
2 teaspoon pepper
1 Tablespoon dried oregano
1/2 cup lime juice, divided
2 Tablespoons olive oil
6 whole chicken legs
3 cups shredded cabbage
1/4 cup red onion, thinly chopped
1/4 cup fresh cilantro, chopped
6 large butter lettuce leaves

In a small bowl combine the chile pepper, salt, pepper, oregano, 1/4 cup of the lime juice and the olive oil. Place the chicken in a large baking pan and coat with the seasoning mixture. Cover and refrigerate for 4 hours.
Meanwhile, in a large bowl combine the cabbage, onion, cilantro and remaining 1/4 … Read More »



A Twist on Poached Pears

Posted by Mike Sherbakov in Recipes. No Comments

15th June

Here’s a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.
Servings: 6

Here’s what you need…

4 cups fresh squeezed orange juice
4 cups water
1 (2 inch) piece fresh ginger, peeled
6 whole cloves
1 cinnamon stick
zest from an orange
6 pears
3 cups low fat cottage cheese

Place all ingredients, except pears in a large saucepan over low heat.
Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
Bring the pot to a simmer for 30 minutes. When … Read More »



Lettuce Wrapped Fish Tacos

Posted by Mike Sherbakov in Recipes. No Comments

10th June

These tacos are the perfect get-ready-for-beach-season meal. Flaky, protein-filled fish topped with mango salsa and wrapped in a crunchy guilt-free lettuce leaf. It’s flavorful, satisfying and will keep you on track with your fitness goals.
Servings: 8

Here’s what you need…

4 (3.5oz) Cod Fillets
1/2 cup tropical vinaigrette
1 lime
4 large pieces of butter lettuce
4 Tablespoons guacamole
1 cup shredded cabbage
4 Tablespoons mango salsa

Marinate the cod fillets in dressing for 20 minutes.
Preheat oven to 375 degrees F. Grease a pan with olive oil.
Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
Once fish is done, change oven to broil for a few minutes, … Read More »



Classic Chopped Salad

Posted by Mike Sherbakov in Recipes. No Comments

5th June

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal. Servings: 4

Here’s what you need…

1 cup asparagus, chopped
4 large carrots, chopped
5 green onions, chopped
1 green zucchini
1 yellow zucchini
1 teaspoon olive oil
dash of salt and pepper
4 cups of romaine lettuce, chopped
1/2 cup cherry tomatoes, chopped
1/4 cup kalamata olives, chopped
2 Tablespoon pine nuts, toasted

For the dressing:

1 teaspoon olive oil
2 Tablespoons lime juice
1 Tablespoon agave nectar
1 clove garlic, minced
1 teaspoon champagne mustard

Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, … Read More »



Turkey and Veggie Soup

Posted by Mike Sherbakov in Recipes. No Comments

18th April

This soup has everything going for it. The base is broth, not cream. It doesn’t have any added carbohydrates in the form of rice or noodles. And it’s filled with lean ground turkey.

Servings: 12

Here’s what you need…

1 teaspoon olive oil
2 garlic cloves, minced
1 bunch of carrots, chopped
2 onions, chopped
1 bunch of celery
1 fennel bulb
1.3 lbs lean ground turkey
4 cups veggie broth
1 (14.5oz) can stewed tomatoes
1 (15oz) can white kidney beans, drained and rinsed
4 ears of corn, kernels sliced off
3 Tablespoons tomato paste
2 teaspoons dried basil
dash of salt and freshly ground pepper

In a large skillet heat the olive oil. Add garlic.
Add chopped carrots, cover for 5 minutes.
Add onions, celery and fennel. Sauté until soft.
In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
Transfer the veggies to large soup pot and add the remaining … Read More »