The Lifestyle

This blog is for those passionate about exercise and eating healthy as well as those who want and need motivation to work towards reaching their fitness and health goals by ditching the temporary diet and adopting a lifestyle that is both healthy and enjoyable.
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Posts tagged "clean eating"

The meal I’m making for the week..complements of

Totally craving and looking forward to this.

I’m going to serve mine with a side of broccoli or a small side salad.

Servings: 6 • Serving Size: 2 pieces Old Pts: 8 pts Weight Watchers Points+:
Calories: 378 • Fat: 10 g • Protein: 55 g • Carbs: 8 g • Fiber: 0.5 g • Sugar: 1 g
Sodium: 813 mg (without salt)


  • cooking spray
  • 12 thin sliced (36 oz total) skinless boneless chicken breasts, 3 oz each
  • salt and fresh cracked pepper
  • 1 large egg
  • 2 large egg whites
  • 1 tbsp water
  • 1/2 cup seasoned breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 5 oz (6 slices) thinly sliced lean deli ham, sliced in half
  • 6 slices (4.4 oz) Sargento reduced fat Swiss cheese, cut in half

Preheat oven to 450°. Spray a large non-stick baking sheet with cooking spray.

Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.

Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.

In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.

In another medium bowl, combine breadcrumbs and parmesan cheese.

Dip the chicken into the egg wash, then into the breadcrumbs.

Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until until cooked.

Makes 12.

Loving these whey protein recipes:

Recovery Rice Crispies

INGREDIENTS: 1 ½ cups Rice Krispies cereal, 1 ½ tbsp. honey, 2 tbsp. reduced fat butter, ½ cup oatmeal, ½ tsp. vanilla extract, 2 scoops vanilla protein powder. DIRECTIONS: Preheat oven to 325 F. Lightly coat a 9x9 baking pan with cooking spray. Mix all the ingredients together in a large bowl, then scoop onto the baking pan.

No-Bake Vanilla Protein Cake

INGREDIENTS: 1 egg, 3 tbsp. applesauce, 2 tbsp. syrup, 3 tbsp. milk, ½ tsp. vanilla extract, 2 tbsp. flour, 3 tbsp. pancake mix, 1 scoop vanilla protein powder. DIRECTIONS: Place the eggs, applesauce, syrup, milk, and vanilla extract into a blender and blend until very well mixed. Add the flour, pancake mix, and protein powder to the mixture and resume blending. Pour the mixture into a non-stick bowl and microwave for 2 minutes. If it still looks wet at the top, microwave for an additional 10 seconds at a time until you see the consistency you want.

Blueberry Power Protein Muffins

INGREDIENTS: 3 large eggs, 3 tbsp. oil, ¼ cup heavy cream, 5 scoops vanilla protein powder, 2 tsp. baking powder, 1/3 cup brown sugar (or low carb sweetener of your choice), 1 cup blueberries, ½ cup fat-free cream cheese, ¼ tsp. cinnamon. DIRECTIONS: Preheat oven to 375 F. Line 9 muffin tins with cups and non-stick cooking spray. Mix cream cheese and cinnamon into a small bowl. Mix eggs, oil and cream in a separate bowl. Add protein powder, baking power and sugar (or sweetener) into the cream mixture, stirring thoroughly. Combine both mixtures along with the berries as you pour into the muffin tins. Bake for 15-20 minutes or until the muffins begin to brown at the top.

No-Bake Peanut Butter Shakeology Cookies

INGREDIENTS: 1 cup natural peanut butter, 1 cup organic quick cooking rolled oats, 1/2 cup raw honey, 1 cup Shakeology – chocolate flavor (or other chocolate protein powder). DIRECTIONS: Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well. Roll 24 balls, each the size of 1 tbsp. Flatten each slightly so it takes on the shape of a cookie. No baking is needed. Enjoy!

Cinnamazing Pancake

INGREDIENTS: ½ cup oats, ½ cup fat-free cottage cheese, ¾ cup Egg Beaters, ½ tsp. cinnamon, ½ tsp. vanilla extract, ½ scoop vanilla protein powder, 1/8 tsp. baking powder. DIRECTIONS: Mix all the ingredients together in a blender until it resembles pancake batter. Pour onto a non-stick skillet and cook for 2-3 minutes on each side.

Lean Turkey Meatloaf

Healthy version of the recipe I posted earlier.

2 lbs 93-98% lean ground turkey
1/4 cup no sugar added ketchup
medium sized onion
1/2 cup red bell pepper
3/4 cup quick oats
2 tsp Worchestershire Sauce
2 eggs (yolks included unless you have high cholesterol then you could do 3 egg whites to one regular egg)
1/2 cup skim milk
Tomato sauce (I used a light traditional without added salt)

1.) Preheat oven 350 degrees.
2.) Mix everything in a small bowl (but make sure to leave some extra onion for topping)
3.) Place mixture in a bread baking pan (no need to use oil or cooking spray)
4.) Before putting in oven, layer tomato sauce and onion on top
5.) Cook for 1 hour.
6.) Let cool for awhile before cutting

I love this. It’s super low calorie..high in protein..reheats well..and tasty!

Hope you enjoy!

A satisfying (made from real strawberries) frozen fruit bar (70 calories) or 1 Oreo (70 calories). Which snack would you choose?

Found this turkey meatloaf recipe on This is what I’m making for my dinners this week. Will alter the recipe to make it leaner.

Turkey Meatloaf

Serves 6
  • Active time:30 min
  • Start to finish:1 1/2 hr

  • 1 1/2 cups finely chopped onion
  • 1 tablespoon minced garlic
  • 1 teaspoon olive oil
  • 1 medium carrot, cut into 1/8-inch dice
  • 3/4 lb cremini mushrooms, trimmed and very finely chopped in a food processor
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/3 cup finely chopped fresh parsley
  • 1/4 cup plus 1 tablespoon ketchup
  • 1 cup fine fresh bread crumbs (from 2 slices firm white sandwich bread)
  • 1/3 cup 1% milk
  • 1 whole large egg, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 1/4 lb ground turkey (mix of dark and light meat)
  • Cook onion and garlic in oil in a 12-inch nonstick skillet over moderate heat, stirring, until onion is softened, about 2 minutes. Add carrot and cook, stirring, until softened, about 3 minutes. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring occasionally, until liquid mushrooms give off is evaporated and they are very tender, 10 to 15 minutes. Stir in Worcestershire sauce, parsley, and 3 tablespoons ketchup, then transfer vegetables to a large bowl and cool.
  • Stir together bread crumbs and milk in a small bowl and let stand 5 minutes. Stir in egg and egg white, then add to vegetables. Add turkey and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to vegetable mixture and mix well with your hands. (Mixture will be very moist.)
  • Form into a 9- by 5-inch oval loaf in a lightly oiled 13- by 9- by 2-inch metal baking pan and brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake in middle of oven until thermometer inserted into meatloaf registers 170°F, 50 to 55 minutes.
  • Let meatloaf stand 5 minutes before serving.
One of my favorite things. Tupperware container for lunches that helps me with portion sizes. Only $3 at Five Below.

One of my favorite things. Tupperware container for lunches that helps me with portion sizes. Only $3 at Five Below.

Had the day off so I did some cooking to help me stay on track for my lunches for the rest of the week. This is a veggie medley my mom used to make a lot while I was growing up: zuchinni, squash, and onion. She used olive oil and sometimes butter. I just use PAM cooking spray to cut down on calories.

Breakfast: 100 cal English muffin with 3 egg whites, 2 jennio-o turkey bacon, coffee

Snack: Protein Shake: 1/2 banana, 1/4 cup strawberries, 1 cup spinach, 1 scoop chocolate whey protein, 1 scoop PB2, ice

Lunch: 1/4 cup black beans, 4 oz chicken, 1/4 cup rice, 1/4 cup edamame, 1/4 avocado

Snack: 1 cup Special K protein cereal, 1/2 banana, 1/4 cup strawberries, 1/2 cup milk

Dinner: Lean Turkey Lasagna and 1 small salad

Snack: 1/2 apple

Breakfast: 100 calorie English Muffin, 3 egg whites, 2 slices jennie-o turkey bacon, coffee

Morning Snack: 1/2 large apple

Lunch: 1/4 cup black beans, 1/4 cup whole grain rice, 1/4 avocado, 2 oz grilled chicken, 1/4 cup edamame

Afternoon Snack: 1 cup Special K Protein Cereal, 1/2 cup almond milk, 1/4 cup blueberries

Dinner: Lean Turkey Lasagna, small side salad with 2 TB Balsamic Dressing

Evening Snack: Protein Brownie (mix 1 scoop chocolate protein, 2 TB PB2, 1 egg white, water…mix in a bowl…microwave 25 seconds)

**2-4 liters water throughout day**

Total calories: a little over 1500

I’m going to a potluck this weekend. Does any one know of something delicious and healthy I could make?

What I plan on making tomorrow for my dinners this week..

Healthy turkey and veggie chili (Adapted from The Picky Eater)
Serves 6

  • 1½ teaspoons olive oil
  • 1 pound lean ground turkey
  • 1 can kidney beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 1 cup frozen sweet corn
  • 1 red bell pepper, chopped small
  • 1 yellow onion, chopped small
  • 1 28-ounce can crushed tomatoes
  • 5 garlic cloves, minced
  • 2 cups water
  • 1½ teaspoons cumin
  • 1 teaspoon unsweetened cocoa powder
  • ½ teaspoon garlic powder
  • 2 tablespoons chili powder
  • ½ teaspoon paprika
  • ¾ teaspoon dried oregano
  • ½ teaspoon ground cayenne pepper
  • ½- ¾ teaspoon salt
  • ½ teaspoon ground black pepper
  • 2 teaspoons reduced sodium soy sauce
  1. Heat the oil in a large heavy bottom pot over medium heat.
  2. Add the turkey and cook until browned, stirring to break it up as it cooks.
  3. Add the onion, red bell pepper, and garlic, and cook for a few minutes, stirring, until tender.
  4. Mix in canned tomatoes, beans, and spices. Add the water and stir to combine.
  5. Bring the chili to a boil, then reduce heat to low and simmer covered for about 30 minutes until the chili thickens.

Delicious healthy snack!!

1 scoop Chocolate Peanut Butter whey protein, 1 tsp almond butter, 2 cups spinach, 1/2 banana, 1/2 cup water, ice cubes= 228 calories!

Made this for the week..absolutely yum. I serve mine over whole grain rice instead of a wrap


Breakfast: Scambled 1 egg 3 egg whites, 1 cup special k cereal, 1/2 banana, 1/2 cup milk

Snack: 1/4 cup pumpkin seeds

Lunch: 4oz grilled chicken, 1/4 cup black beans, 1/4 quinoa, 1/4 of an avocado, 1 cup green beans

Snack: 1/2 apple

Dinner: 1/4 cup brown rice, chicken fajita, side salad

Snack: fudgsicle

Calories: 1385
Protein: 117g
Carbs: 168g
Fat: 39g

Breakfast: 1 egg, 3 egg whites scrambled. 1 cup of Special K protein cereal. 1/2 cup skim milk. 1/2 banana

Snack: 1 scoop chocolate peanut butter protein, 2 cups spinach, 1/2 banana, 1 cup ice, 1/2 cup water

Lunch: 2 oz low sodium deli turkey, 1/4 cup quinoa, 1/4 cup black beans, 1/4 of an avocado, 1 cup green beans

Snack: 1/2 apple, 1 tsp almond butter

Dinner: 1 stuffed green pepper made with lean ground turkey, small salad

Snack: Light N’ Fit Greek Yogurt, 1/4 cup blueberries

Total Calories: 1484

Protein: 132 g, Fat: 38g, Carbs: 171 g