SIMPLY FIT Recipe Book · Bone Broth 6. Grocery List 7. ... simple to mess up. Our method brings...
Transcript of SIMPLY FIT Recipe Book · Bone Broth 6. Grocery List 7. ... simple to mess up. Our method brings...
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Eating healthy is complicated enough with work, kids, and everything else in life. This recipe book will bring you
back to the basics of healthy eating that support health in general as well as healthy weight loss.
Table of Contents 1. Breakfast Foods
1.1. Hard Boiled Eggs
1.2. Breakfast Muffins
1.3. Breakfast Quiche
1.4. Quick Morning Oats
1.5. Overnight Oats
1.6. Protein Pancakes
1.7. Protein Crepes
1.8. Coffee Smoothie
2. Lunch Foods
2.1. Simple Salmon Salad
2.2. Southwestern Bowl
2.3. Chipotle DIY Burrito
2.4. Classic Turkey Sandwich
3. Dinners
3.1. Grilled Salmon
3.2. Baked Chicken
3.3. Fit Chicken Parm
3.4. Crock Pot Chicken
3.5. Baked Scallops
3.6. Sweet Potatoes
3.7. Fool Proof Brown Rice
3.8. Fool Proof Quinoa
3.9. Roasted Vegetables
4. Snacks
4.1. Apple Cinnamon Yogurt Parfait
4.2. Eggs and Veggies
4.3. Peanut Butter Dream Smoothie
4.4. Smoothie Snack / Meal Guide
5. Other Awesome Drinks
5.1. Green Smoothie
5.2. Turmeric Tea
5.3. Apple Cider Vinegar Shot
5.4. Bone Broth
6. Grocery List
7. Suggested Weekly Meal Plan
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
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Building Your Meals from the Recipes in the Book
Meals and snacks should always include a balance of energy (calories/carbs/sugar) and nutrients (protein, fat,
vitamins, minerals). Follow these templates to create a plate of balanced meals and snacks every time to
support increased health and healthy weight loss!
Your Meal Plate
Suggested servings: female male
green vegetable 1 cup 1.5 cup
color veg / fruit 1 cup 1.5 cup
complex carb ¾ cup 1 ¼ cup
protein ¾ cup 1 ¼ cup
Your Snack Plate
Suggested servings: female male
vegetable/fruit/grain ½ cup ½ cup
dairy / nut / seed 100 cal 150 cal
protein 10 grams 15 grams
Get Your COMPLETE Custom Nutrition Plan from LIFT and LIVE Fitness.
LIFT and LIVE Fitness offers custom meal plans that include recommended serving sizes specific to you, as well as
number and timing of meal and snacks to support achieving your specific goals.
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
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Breakfast Foods Hard Boiled Eggs average female serving average male serving
1 protein + ½ fat 1 egg, 2 whites 2 eggs, 3 whites
1 whole eggs 75 Cal 1 g carb 7 g protein 5 g fat
1 egg white 34 Cal 0 g carb 6 g protein 0 g fat
Hard-boiled eggs are so simple to make but also, sadly, simple to mess up. Our method brings the eggs and
water to a boil, then immediately stops the boiling and lets the eggs cook, covered, in the saucepan. They
emerge firm yet moist, with no green ring around the yolks. Favorite ways to eat them include with mayo, a little
sea salt, alone, or atop salad greens.
Instructions
1. Place the eggs in a saucepan and fill with enough cold water to cover the eggs (they should sit in a single
layer). Bring to a boil over medium-high heat. As soon as the water comes to a boil, turn off the heat and
cover the pan; let sit for 13 minutes (15 minutes if you’re cooking a dozen).
2. Drain the eggs
3. Transfer to a bowl of ice water. Let cool completely.
4. To peel, gently crack the eggs on the countertop all over, then roll them between your hands, and peel.
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Breakfast Muffins average female serving average male serving
1 protein + 1 vegetable 2 muffins 3 muffins
2 muffins 130 Cal 6 g carb 13 g protein 6 g fat
REP: 10 MINUTES COOK: 25 MINUTES YIELD: 12 MUFFINS
Ingredients:
6 large eggs
½ cup egg whites (additional egg whites or turkey sausage can be added for additional protein)
1/4 cup nonfat milk (or milk substitute like almond milk)
1-2 cups chopped fresh spinach
3/4 cup quartered cherry tomatoes
1/2 cup diced onions
salt, pepper, and additional spices to taste
Sliced avocado (optional for topping - adds unsaturated fat)
Salsa, for serving
Crumbled cotija or feta cheese (optional for topping - adds saturated fat)
Directions:
1. Preheat the oven to 350°F. Grease a muffin pan with olive or canola oil cooking spray.
2. In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper.
3. Process spinach, tomatoes and onions in food processor. Add to egg mixture
4. Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or
until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the
pan then use a knife to loosen the muffins from the cups.
5. Top each muffin with salsa, and sliced avocado, and a sprinkling of cheese then serve.
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Breakfast Quiche average female serving average male serving
1 protien + 1 fat 1 slice 1.5 slices
1 slice 228cal 9 g carb 18 g protein 14 g fat
Ingredients:
1-2 sweet or yellow onions
1-2 garlic cloves
6 eggs
1 1/2 cups cheese of choice (1/2 cup parmesan and 1 cup part skim mozzarella recommended)
Directions:
1. Put 1-2 onions + 1-2 minced garlic cloves cooked on medium heat in 1T olive oil until translucent.
2. Cook 10-16 oz frozen spinach according to instruction. Add to onions.
3. Mix 6 eggs, 1.5 cups cheese, salt and pepper in large bowl. Add onion spinach mix.
4. Pour into greased pie pan.
5. Bake @ 350 for 25-30 minutes.
6. Cut into 6 slices.
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“Quick” Morning Oats Aver female serving Average male serving
1 carb + 1 fat ¾ cup 1 ¼ cup
¾ cup serving 230 Cal 30 g carbs 4 g protein 11 g fat
Ingredients
1 cup old-fashioned rolled oats
1 ¾ water
2 T fat of choice (coconut oil, butter, peanut butter, etc.)
sweetener: ½ cup applesauce or 1 teaspoon pure maple syrup or honey
raspberries, blueberries, apples, or fruit of choice to taste
spices (cinnamon, nutmeg, stevia) to taste
Directions:
Bring water and oats to a boil in a small saucepan over medium-high heat. Reduce heat to maintain a simmer;
cook, stirring often, until thick, about 5 minutes. Stir in fat and sweetener. Fold in fruits. Transfer to a bowl.
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Overnight Oats Aver female serving Average male serving
1.5 carb + ½ protein 1 cup 1.5 cups
Serving size: 1 cup 220 Cal 42 g carb 7 g protein 3 g fat
Prep 15 m / Ready in 8 h
Ingredients:
6 medium sized apples, peeled if desired
¼ cup and 2 Tbsp Truvia® Brown Sugar Blend
1 tablespoon cinnamon½ teaspoon nutmeg
Pinch of salt1 tablespoon lemon juice
2 cups steel-cut oats
2 cups skim milk
2 eggs
1½ cups water
Directions
1. Grease the bowl of a 3-quart slow cooker (or use crock pot liner).
2. Cut apples into 1-inch pieces and toss them in a large bowl with the Truvia® Brown Sugar Blend,
cinnamon, nutmeg, salt and lemon juice to coat.
3. Stir in the oats and transfer this mixture to the slow cooker. Whisk together the milk, eggs and water
until smooth then pour it over the apple mixture.
4. Cook on low for about 8 hours or on high for 4 to 5 hours. Makes 6 servings.
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Protein pancakes Aver female serving Average male serving
1 carb + 1 protein 2 pancakes 3 pancakes
1 pancake: 105 Cal 15 g carb 9 g protein 3 g fat
Ingredients:
1 cup oats
1 banana
2 eggs
½ cup egg whites
4 teaspoons baking powder
pinch of salt, pinch of cinnamon
2 servings protein powder isolate
2 tablespoons flax meal
Directions:
1. Run everything through the blender on medium low speed until very well mixed.
2. Heat a nonstick griddle to medium high heat. Add batter in small circles - about ¼ cup per pancake.
3. Sprinkle with blueberries or chocolate chips if you want.
4. When the edges start to look dry (2-3 minutes), flip and cook another minute or two on the other side.
5. Top with anything you like (optional)! We love applesauce, apple butter, or fresh or thawed frozen fruit!
Makes 9 pancakes.
If the pancakes are falling apart, you may need to turn the heat up. We consistently get pancakes that hold and
flip when the heat is at a high enough level and when we use a nonstick pan. You can also add more flax to
increase the binding properties of the butter to get the consistency just right for you!
I kept the batter in individually portioned jars for easy ready made breakfast. You can also refrigerate or freeze
cooked pancakes.
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Protein crepes Average female serving Average male serving
½ carb, 2 protein (plus garnish) 1 crepe + garnish 1.5 crepe + garnish
1 crepe (not including garnish) 120 Cal 13 g carb 18 g protein 1 g fat
Ingredients:
1/2 cup egg whites (or 4 large eggs)
1 scoop protein powder (mine is 90 calories, 17g protein, no added sugar)
¼ cup whole grain flour (whole wheat, oat flour, etc)
Splash of water
Directions
1. Blend or stir water and protein powder together.
2. Combine with egg whites.
3. Pour 1/3 of the batter in a nonstick pan (spray pan with no-stick spray if necessary). Cook until bubbles
form. Flip, cook 10 more seconds. Repeat with rest of batter. Makes 1 generous serving of 3 crepes.
Serving suggestions: Fill with sweetened pumpkin puree, ricotta creme, fruit compote, etc. Top with maple
syrup, fruit coulis, fresh berries, vanilla Greek yogurt (for even more protein!) or no-sugar-added syrup.
Note: Garnish ideas not included in nutrition facts.
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Coffee Kickstart Smoothie Average female serving Average male serving
1 protein 1 serving 1.5 servings
1 serving: 165 Cal 4 g carb 21 g protein 7 g fat
Perfect for the breakfast skippers out there! Grab your smoothie and a piece of fruit and you’re on your way to
a great day.
Ingredients
8 oz coffee
1 scoop protein
10 almonds
spices to taste - vanilla, nutmeg, cinnamon, etc. (add lots – they’re 0 calories!)
Directions
1. Put everything in a blender or nutribullet.
2. Blast.
3. Enjoy immediately
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Lunch Foods The best way to make sure you always have an easy healthy lunch is to make extra food each night for dinner,
then use the left overs to make either a salad, burrito, sandwich, or bowl. It’s easy, healthy, travels well, and
guaranteed is faster than stopping in a fast food restaurant. What more could you ask for from lunch?!
Protein Source Grain or Vegetable Vegetable Source Fat Source
Salmon Chicken Breast Turkey Breast Beans Tilapia Tuna Fish Hard Boiled Eggs
Brown rice Quinoa Any whole grain Beans Peas Whole grain bread Whole grain wrap
Kale, Spinach, Collard Greens, etc. Tomato / Salsa Onions Peppers Cucumbers Carrots
Avocado Oil (for cooking) Oil (for dressing) Mayonnaise
Average Female Serving
Salad or bowl ¾ cup protein ½ cup grain 1 cup vegetable 1 T fat
Burrito or sandwich
¾ cup protein 100 cal / 30 g carb 1 cup vegetable 1 T fat
Average Male Serving
Salad or bowl 1 ¼ cup protein 1 cup grain 1.5 cup vegetable 1.5 T fat
Burrito or sandwich
1 ¼ cup protein ~150 cal / 50 g carb 1.5 cup vegetable 1.5 T fat
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Simple Salmon Salad Average female serving Average male serving
1 protein + 2 veggies + 1 fat single serving 1 ½ serving
1 serving: 430 Cal 40 g c arb 30 g protein 16 g fat
Ingredients:
¾ cup / 3-4 oz salmon, flaked with fork (left over from previous night’s dinner!)
1 ½ cup salad greens - spinach, arugula, mixed greens
½ cup chopped veggies - tomatoes, chopped carrots, cucumber, peppers, etc.
½ cup quinoa (left over from previous day’s dinner or breakfast!)
1 T olive oil + 1 T balsamic vinegar (or dressing of choice)
Directions: Put everything in a bowl, toss, and enjoy.
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Southwestern Bowl Average female serving Average male serving
1 protein + 1 carb + 1 veggie+ 1 fat single serving 1 ½ serving
1 serving: 349 Cal 28 g carb 36 g protein 11 g fat
Ingredients:
¾ cup / 3-4 oz chicken - diced or shredded (left over from previous night’s dinner!)
1 cup salad greens - spinach, arugula, mixed greens, lettuce
½ cup southwest veggies - onions, corn, peppers etc. (you can buy these frozen and microwave ready)
¼ cup black beans
¼ cup brown rice
1 T guacamole (or sour cream, less preferred)
Directions: Put everything in a bowl, toss, and enjoy.
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Chipotle (DIY) Burrito Average female serving Average male serving
1 protein + 1 carb + 1 veggie + 1 fat single serving 1 ½ serving
1 serving: 410 cal 38 g carb 37 g protein 13 g fat
Ingredients:
¾ cup / 3-4 oz chicken - diced or shredded (left over from previous night’s dinner!)
½ cup salad greens - spinach, arugula, mixed greens, lettuce
½ cup grilled fajita veggies - onions, peppers, etc. (you can buy these frozen and microwave ready)
1 T guacamole (or sour cream, less preferred)
whole wheat wrap (~150 cal)
Directions:
1. Lay whole wheat wrap on plate.
2. Add remaining ingredients in center of wrap.
3. Wrap that baby up nice and tight, but not too tight that it rips!
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Classic Turkey Sandwich Average female serving Average male serving
1 protein + 2 veggies + 1 fat 1 sandwich 1 ½ sandwiches
1 sandwich 350 Cal 38 g carbs 23 g protein 9 g fat
Ingredients:
¾ cup / 3-4 oz turkey breast (preferably from last night’s dinner, but lunch meat will do!)
½ cup salad greens - spinach, arugula, mixed greens, lettuce
3 slices tomoato
1 T mayo (preferably olive oil or avocado based)
2 slices whole grain bread (minimally processed) (~80 cal / slice)
Directions:
1. Lay whole wheat bread on a plate.
2. Assemble sandwich and enjoy!
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Dinner Foods
Grilled Salmon Average female serving Average male serving
1 protein ¾ cup / 3-4 oz 1 ¼ cup / 5-7 oz
4 oz salmon 180 cal 0 g carb 24 g protein 10 g fat
Ingredients:
1 1/2 pounds salmon fillets lemon pepper to taste garlic powder to taste salt to taste
Sea Salt or Iodized Salt
Directions:
1. Season salmon fillets with lemon pepper, garlic powder, and salt to taste.
2. Preheat grill for medium heat.
3. Lightly oil pan or grill grate with olive oil. Place salmon on the preheated grill. Cook salmon for 6 to 8
minutes per side, until 135 degrees internal, or until the fish flakes easily with a fork.
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Baked Chicken Average female serving Average male serving
1 protein ¾ cup / 3-4 oz 1 ¼ cup / 5-7 oz
4 oz chicken 180 Cal 0 g carb 26 g protein 7 g fat
Ingredients:
4 skinless, boneless chicken breast halves
2 tablespoons olive oil
1 tablespoon coarse sea salt 1 pinch Creole seasoning (such as Tony Chachere's®), or to taste 1
tablespoon water, or as needed Add all ingredients to list
Directions:
1. Preheat convection oven to 400 degrees F (200 degrees C).
2. Rub chicken breasts with olive oil and sprinkle both sides with salt and Creole seasoning. Place chicken
in a broiler pan.
3. Bake in the preheated oven for 10 minutes. Flip chicken and cook until no longer pink in the center and
the juices run clear, about 15 minutes more. An instant-read thermometer inserted into the center
should read at least 165 degrees F (74 degrees C).
4. Remove chicken from pan. Pour water into the pan, while scraping the browned bits of food off of the
bottom of the pan with a wooden spoon. Add more water if needed to dislodge the browned bits; serve
alongside chicken.
Tip: Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
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Fit Chicken Parm Average female serving Average male serving
1 protein ¾ cup / 4 oz 1 ¼ cup / 5-7 oz
1/8 recipe 251 Cal 8 g carb 31 g protein 10 g fat
Ingredients:
4 skinless, boneless chicken breast halves
2 tablespoons olive oil (for cooking in pan)
1 tablespoon coarse sea salt
1 pinch Creole seasoning to taste
1 tablespoon water
2 eggs
bread crumbs or ground flax seed (or combination)
16 oz marinara sauce
pinch of cheese
Directions:
1. Pre heat oil in frying pan.
2. Beat egg in a bowl
3. Mix bread crumbs / ground flax seed and salt in a bowl
4. Drip chicken in egg, then in bread crumb mixture, then place in preheated frying pan.
5. Cook in pan until topping browns, flip, and continue cooking until internal temperature of 165 degrees
(about 8 minutes per side, depending on thickness of chicken breast)
6. Place chicken breasts in a pan, cover with marinara sauce and sprinkle of cheese.
7. Place in oven 4’’ from broiler until cheese melts or marinara bubbles.
Tip: You could also bake chicken in the over at 400 degrees instead of pan frying for step #9, then continue with
step 6 and 7.
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Crock Pot Chicken and “Potatoes” Average female serving Average male serving
1 protein + 1 carb 1 cup 1 ½ cups
1/6 recipe 322 Cal 21 g carb 35 g protein 9 g fat
Ingredients
4 boneless skinless chicken breasts
3 cups chopped sweet potatoes (about 1½ inch pieces)
3 tablespoons olive oil
1 tablespoon Italian seasoning blend
1 teaspoon garlic powder
salt and pepper to taste,
fresh herbs for garnish (optional)
Directions:
1. In a large bowl combine chicken and potatoes. Drizzle with oil and stir to coat. Sprinkle salt, pepper,
garlic powder and Italian seasoning over the chicken and potatoes, then toss to coat well.
2. Transfer to slow cooker (OR optional step: cook chicken and potatoes in a large skillet/pan over medium
high heat for 2-3 minute to brown before transferring to slow cooker to cook all the way through), cover
and cook on low for 4-6 hours until chicken is cooked through and potatoes are fork tender.
3. Garnish with fresh herbs like oregano and thyme (optional) and serve hot.
Makes 6 servings
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Baked Scallops Average female serving Average male serving
1 serv protein 3 scallops 5 scallops
3 scallops 115 Cal 3 g fat 0 g carb 20 g protein
Ingredients:
16 sea scallops, rinsed and drained
5 tablespoons butter, melted
5 cloves garlic minced
2 shallots chopped
3 pinches ground nutmeg
salt and pepper to taste
1 cup bread crumbs
4 tablespoons olive oil
1/4 cup chopped parsley lemon wedges for garnish (optional)
Directions:
1. Preheat oven to 425 degrees F (220 degrees C).
2. Place scallops, melted butter, garlic, and shallots in a bowl. Season with nutmeg, salt, and pepper. Stir
gently to combine. Transfer to a casserole dish.
3. In a separate bowl, combine bread crumbs and olive oil. Sprinkle on top of scallops.
4. Bake in preheated oven until crumbs are brown and scallops are done, about 11 to 14 minutes. Top with
parsley, and serve with lemon wedges on the side.
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Sweet Potatoes Average female serving Average male serving
1 carb 5 oz / ½ cup mashed 7.5 oz, ¾ cup mashed
¼ dry, ¾ cup cooked 175 Cal 0 g fat 32 g carb 6 g protein
Microwaved
1. Start with thoroughly washed potatoes
2. Prick the potatoes all over with a fork.
3. Microwave on high for 8 to 10 minutes or until tender, turning the potatoes once.
Roasted
1. Bake in 400 degree oven on foil lined baking pan for 45 minutes or until tender.
2. Top with cranberries, walnuts, peanut butter, or nothing at all, and enjoy!
Toppings are not included in nutrition info above
Fries
1. Preheat oven to 400 degrees F. Line two baking sheets with foil. Lightly coat foil with cooking spray; set
baking sheets aside.
2. Cut sweet potatoes lengthwise into 1/2-inch-thick strips. Place sweet potatoes in a large bowl. Drizzle
with oil (1 T/sweet potato); toss to coat.
3. Sprinkle with 1 teaspoon salt and pepper; toss again to coat evenly. Arrange sweet potatoes in a single
layer on prepared baking sheets.
4. Bake for 15 minutes. Turn potatoes over. Bake for 10 to 15 minutes more or until golden brown. If
desired, sprinkle with parsley and/or coarse salt.
(nutrition info above does not includes oil, add 60-120 cal, 7-11 g fat per serving for added oil
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Fool Proof Brown Rice Average female serving Average male serving
1 carb ¼ cup dry, ¾ cup cooked ¾ cup dry, 1 ½ cups cooked
1 oz / ¼ cup dry, ¾ cup cooked 161 Cal 1 g fat 33 g carb 4 g protein
Ingredients (can be doubled or tripled as desired) - makes two ½ cup servings
½ cup dry rice
1 - 1 ¼ cup water
1 t butter or olive oil (optional)
1 tsp salt (optional)
For FIRMER RICE, use less water and reduce cooking time.
For SOFTER RICE, use more water and increase cooking time.
Stove Top (for best results)
1. Combine rice, water and butter (optional) in a saucepan.
2. Bring to a boil. REDUCE HEAT (medium, medium-low) and cover.
3. Simmer 16 minutes or until water is absorbed. Fluff with fork and serve.
Microwave
1. Combine rice, water and butter (optional) in a microwave-safe glass bowl.
2. Cover tightly with microwave-safe lid or plastic wrap and cook on HIGH using times below.
3. Reduce to MEDIUM (50%) for 12-15 minutes. Stir occasionally. Remove from microwave. Let stand
covered 5 minutes or until water is absorbed. Fluff with fork and serve.
Servings 4 6 12
Minutes 5 10 15
Microwave ovens vary. Cooking times are approximate. Adjust cooking time as needed.
Rice Cooker
1. Combine rice, water and butter (optional) into rice cooker.
2. Follow the rice cooker manufacturer’s instructions.
Tips
Vegetable fried rice -Add in vegetables and egg or egg whites pan fried in olive oil
Mix protein and veggies into rice for a DIY casserole without added fat
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Food Proof Quinoa Average female serving Average male serving
1 carb ¼ cup dry, ¾ cup cooked ¾ cup dry, 1 ½ cups cooked
1 oz / ¼ cup dry, ¾ cup cooked 195 Cal 3 g fat 37 g carb 7 g protein
Ingredients:
1 cup uncooked quinoa
2 cups water or broth
Directions:
1. To cook quinoa, simply stir it into boiling water or broth, cover and simmer over low heat until done.
The ratio is 1 cup of uncooked quinoa to 2 cups of liquid.
2. Bring quinoa and liquid to a boil in a medium saucepan. Reduce heat to low, cover and simmer until
tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.
Yield: 3 cups cooked quinoa
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Roasted Vegetables Average female serving Average male serving
1 vegetable 1 cup shredded / cooked 1 ½ cups shredded / cooked
1 cup Calories below + 100 cal / 10 g fat for oil
Vegetable/serving size Calories Fat Carbs Protein
Asparagus (5 spears) 20 0 4 0 Bell Pepper (1 medium) 25 0 6 0 Broccoli (1 medium stalk) 45 0.5 8 0 Carrot (1 carrot, 7″ long) 30 0 7 0 Cauliflower (1/6 medium head) 25 0 5 0 Celery (2 medium stalks) 15 0 4 0 Cucumber (1/3 medium) 10 0 2 0 Green Beans (3/4 cup) 20 0 5 0 Onion (1 medium) 45 0 11 0 Radish (7 radishes) 10 0 3 0 Summer Squash (1/2 medium) 20 0 4 0 Sweet Corn (1 medium ear) 90 2.5 18 0 Sweet Potato (1 medium) 100 0 23 0 Tomato (1 medium) 25 0 5 0
Ingredients:
Variety of red/orange/green/purple veggies!
1 T olive oil / cup veggies
1 tsp salt / cup veggies
Directions: 1. Spread the vegetables out onto a baking sheet. You want to see a bit of space around the veggies —
don't be afraid to split them between two baking sheets if you need to. Crowding will make the vegetables steam instead of roast, and that's the opposite of what we're going for.
2. Pre Head oven to 425°F (do NOT put veggie sin before oven reaches temp!) You can adjust up or down as you prefer.
3. Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges. Those charred bits are what make roasted vegetables so good, so even if the vegetables are already tender and cooked through, keep roasting until you see the vegetables start to turn toasty around the tips and edges.
4. If in doubt, roast an extra five or 10 minutes. Recommended Roasting Times for Vegetables at 425°F.
Root vegetables (beets, potatoes, carrots): 30 to 45 minutes, depending on how small you cut them
Winter squash (butternut squash, acorn squash): 20 to 60 minutes, depending thickness
Crucifers (broccoli, cauliflower, Brussels sprouts): 15 to 25 minutes
Soft vegetables (zucchini, summer squash, bell peppers): 10 to 20 minutes
Thin vegetables (asparagus, green beans): 10 to 20 minutes
Onions: 30 to 45 minutes, depending on how crispy you like them
Tomatoes: 15 to 20 minutes
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Snacks Snacks are recommended to be about ½ the size of a main meal. Although snacks could just be a half portion of
any meal, here are a few suggestions of quick, easy, healthy, and convenient snack options. You could also
double the portion on a “snack” to make a super convenient meal in a pinch.
Carb Source Protein Source Healthy Fat Source
Fruit Vegetable Whole grains
Yogurt Protein powder Hard boiled eggs Fish
Almonds Walnuts Avocado Flax Seeds Chia Seeds Mayonnaise
Average Female Servings
Fruit Snack for Grown Ups
1 cup fruit 6 oz yogurt ¼ cup chopped nuts
Low Carb Snack 1 cup vegetable 1 egg, 2 whites 1 T mayo
Smoothie ½ cup fruit, ½ cup greens ½ scoop protein isolate 1 T seeds
Average Male Servings
Fruit Snack for Grown Ups
1 ½ cup fruit 9 oz yogurt ½ cup chopped nuts
Low Carb Snack 1 ½ cup vegetable 2 egg, 3 whites 1 ½ T mayo
Smoothie ¾ cup fruit, ¾ cup greens ¾ scoop protein isolate 1 ½ T seeds
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Apple Cinnamon Yogurt Parfait Average female serving Average male serving
1 carb, 1 protein single serving 1 ½ serving
1 serving 222 Cal 0 g fat 36 g carb 22 g protein
Ingredients:
6 oz low fat or no fat greek yogurt
1 small apple, diced
1 tablespoon cinnamon
1 tsp honey
Directions:
1. Scoop 2 oz of yogurt into cup. Add layer of apples and cinnamon and honey.
2. Repeat until ingredients are gone.
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Eggs and Veggies Average female serving Average male serving
½ carb, 1 protein, 1 fat single serving 1 ½ serving
1 serving 233 Cal 11 g fat 14 g carb 16 g protein
Ingredients:
1 cup prepped veggies - carrots, celery, tomatoes, broccoli, peppers, cauliflower
1 whole hard boiled egg
2 hard boiled eggs with yolks discarded
½ T mayo (for eggs)
½ T ranch dip (for veggies)
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1st Edition
Peanut Butter Dream Smoothie Average female serving Average male serving
1 protein, 1 carb, 1 fat single serving 1 ½ serving
1 serving 285 Cal 10 g fat 24 g carb 27 g protein
Ingredients:
½ banana
1 scoop protein powder isolate
½ cup non fat milk or no fat kefir or 1 cup milk substitute (almond milk, hemp milk)
1T no sugar added peanut butter or 10 raw nuts
ice to taste
Directions:
4. Put everything in a blender or nutribullet.
5. Blast.
6. Enjoy immediately.
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Smoothies for Snacks or Meals
Great for snacks (or double them for meals!) on the go, full of
powerful nutrition from raw foods.
Average Female Snack
Average Female Meal/Male Snack
Average Male Meal
Recommended Fruits -
Blueberries
Strawberries
Yellow Bananas
peaches
pumpkin
avocado
½ cup 1 cup 1 ½ cup
Recommended Protein -
whey protein isolate (Isopure, AboutTime)
vegan protein isolate (Vega)
½ scoop 10-15 grams
1 scoop 1½ scoop
Recommended Veggies -
Greens - kale, spinach, collard greens, mustard greens
Bok Choy
Celery
Beets
½-1 cup 1-2 cup 1½ -3 cup
Recommended Liquid -
hemp milk
rice milk
lactose free milk
coffee
4 oz 8 oz 12 oz
Recommended Add Ins -
Walnuts
Nut butter
Flax seeds
Chia seeds
Dry Oats (grain)
Turmeric
Ginger
¼ cup nuts / 1 T butter / 1T seeds / ¼ cup grains / unlim spices
½ c. nuts / 2 T butter / 4T seeds / ½ cup grains / unlim spices
3/4 c. nuts / 3 T butter / 3 T seeds / ¾ cup grains / unlim spices
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Drinks Green Smoothie
Ingredients
handful spinach or kale
1/3 green apple
6-8 oz water
1 tsp honey
ginger, pepper, turmeric to taste
dash apple cider vinegar (optional)
Directions
7. Put everything in a blender or nutribullet.
8. Blast.
9. Enjoy immediately.
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Turmeric Tea (Golden Milk)
prep 2 mins / cook 3 mins / total 5 mins
yield 4
Turmeric tea or golden milk is a great way to get the benefits of turmeric daily. I love drinking this just before
bed.
Ingredients
2 cups of milk of choice (almond, pecan, coconut, and dairy all work in this recipe)
1 tsp turmeric or turmeric spice mix
1/2 tsp cinnamon (where to find it)
pinch of black pepper (increases absorption)
tiny piece of fresh, peeled ginger root or 1/4 tsp ginger powder
pinch of cayenne pepper (optional)
1 tsp raw honey or maple syrup to taste (optional)
Instructions
1. First, blend all ingredients in a high-speed blender until smooth (optional).
2. Then, pour into a small saucepan and heat for 3-5 minutes over medium heat until hot but not boiling.
3. Drink immediately.
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Apple Cider Vinegar Shot
TOTAL TIME: 2 MINUTES
Ingredients:
1 glass of warm or hot water (12-16 oz.)
2 tablespoon apple cider vinegar
2 tablespoon lemon juice
½-1 teaspoon ground ginger
¼ teaspoon cinnamon
1 dash cayenne pepper
1 teaspoon raw, local honey (optional)
Directions:
1. Warm the water.
2. Mix all ingredients together.
3. Best served warm but drink at desired temperature.
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Bone Broth
Calories: 120 per quart
Ingredients
3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
1/2 cup raw apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Sea salt
Procedure
1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour
so the vinegar can leach the mineral out of the bones.
2. Add more water if needed to cover the bones.
3. Add the vegetables bring to a boil and skim the scum from the top and discard.
4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to
simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day
the next day)
5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the
broth.
7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6
months for use in soups or stews, or to drink on its own.
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Grocery List Vegetables - non starchy
(14-21 servings / week - keep freezer stocked!))
Kale
Collard Green
Spinach
Brussel Sprouts
Broccoli
Asparagus
Beets
Tomatoes
Squash
String Beans
Peppers
Carrots
Cauliflower
Artichokes
Eggplant
Okra
Cucumbers
Celery
Mushrooms
Onions
Fruits (7-14 servings /week - keep freezer stocked!)
Berries (any variety)
Apple
Apricot
Cherries
Grapefruit
Watermelon
Cantaloupe
Orange, Tangerine
Grapes
Free Foods (keep pantry stocked!) - 0 calories!
Tea, Coffee, pre -workout powder
Vinegars, Mustards
Herbs & spices - Cinnamon, Tumeric, Ginger
Garlic, ginger
Flavor extracts (pure vanilla, mint, lemon, etc.)
Kiwi
Dates*
Pear
Pineapple*
Banana*
Mango*
Papaya*
Figs*
*Tropical Fruits (1/2 cup serv)
Complex Carb - starchy vegetables and whole grains
(14-21 servings / week - keep pantry stocked)!
(underlined has plant protein)
Quinoa
Beans
Lentils
Peas
Brown Rice
Sweet potato
Corn
Whole grains (millet, farro, barley, bulgar, etc.)
Oatmeal – steel cut
Pasta – whole grain
Bread – whole grain sprouted
Tortilla wraps – 1 6 inch = 1 serving
Protein (21 servings / week - keep freezer stocked!)
Sardines
Chicken breast
Turkey Breast
Fish - Tilapia, Wild Tuna, Cod, Wild Salmon
Beef (>95% lean)
Eggs (2 large = 1 serving)
Shellfish - Shrimp, Crab, Lobster
Protein powder (shakeology, whey, vegan)
Dairy (7-14 servings / week)
Plain low fat Kefir
Greek yogurt (6 oz = 1 serving)
Skim milk
Almond milk, hemp milk
Raw cheese
Plant Fats (3 servings / day - keep pantry stocked)
Avocado
Raw nuts (approx. 12 = 1 serving)
Hummus
Seeds (flax, pumpkin, sesame, etc.)
Oils (extra virgin olive oil)
Nut butter (2T) no sugar added
SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss
© LIFT and LIVE Fitness
1st Edition
Suggested Weekly Meal Plan
One of the best things you can do is - HAVE A PLAN. Let it guide your grocery shopping, your meal prep, and
your eating.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Breakfast muffins
Breakfast muffins
Oatmeal Oatmeal Oatmeal Pancakes Crepes
Lunch Sunday left overs
Monday left overs
Tuesday leftovers
Wednesday leftovers
Thursday left overs
Friday left overs
Saturday left overs
Dinner Crock Pot Dinner (prepped Sunday)
Grill Night - Grilled protein and roasted veggies & sweet potatoes
Italian - chicken parm, lasagna, pasta, vegetable noodles
Casserole Night
Seafood night
Mexican - tacos / burritos
Salad night