10 Low Calorie Recipes

Meal options are half the battle when it comes to reading your weight loss goals. If you don’t have enough variety on your menu, boredom will set in before you know it.

Although I’m not a big fan calorie counting, making low calorie choices can definitely have a big impact on your weight loss success. The problem with eating too many calories is that you need to burn them off, otherwise they’ll be stored as fat. For more information on how to do it right, read my article on Calorie Intake to Lose Weight here. My best recommendation? Eat healthy, watch calorie content and portion sizes, and fit in some regular exercise!

Now, let’s take a look at 10 easy and quick low calorie recipes to keep you on track! All of these recipes are under 500 calories each.

10 Easy and Quick Low Calorie Recipes

1. Black Bean Breakfast Burrito

• 1 egg and 2 egg whites
• ¼ cup of canned black beans, drained and rinsed
• 2 tablespoon of salsa
• 2 tablespoons of low fat cheddar cheese, shredded
• 1 whole wheat tortilla

2. Heart Healthy BLT

• 2 slices of whole grain bread.
• 4 slices of turkey bacon
• 2 tomato slices
• 2-3 leaves of lettuce
• 1 tablespoon of light mayo

Directions: Cook turkey bacon in the microwave. Toast bread and spread on mayo. Add remaining topics and serve with a side of pickles or carrots.

3. Quick Pesto Chicken

• 1 teaspoon of extra virgin olive oil
• 1 clove of garlic, minced
• 2 ounces of chopped cooked boneless/skinless chicken breast
• 2 tablespoon of pine nuts, chopped
• ¼ cup of basil, chopped

Directions: Sauté garlic and chicken in olive oil for 5 minutes. Add pine nuts and cook for another 5 minutes. Serve with pasta of choice.

4. Turkey and Avocado Wrap

• 1 whole wheat tortilla
• 2 ounces of cooked turkey breast
• 1 cup of spinach
• ½ of an avocado

Directions: Wrap turkey, avocado, and spinach in wrap. Serve with a side salad or some fruit.

5. Lemon Butter Pasta with Cauliflower

• 2 ounces of penne, boiled to desired consistency
• 1 teaspoon of olive oil
• 2 cups of cauliflower, chopped
• 2 cloves of garlic, minced
• 1 and ½ tablespoons margarine
• Juice and Zest from 1 lemon
• Salt and pepper to taste

Directions: Sautee cauliflower and garlic in olive oil until just tender. Stir in butter and lemon zest/juice, and toss mixture with pasta. Top with chicken if desired.

6. Broccoli and Cheese Omelet

• 2 large eggs
• 1 teaspoon of extra virgin olive oil
• ½ cup of broccoli, chopped
• ¼ cup of crumbled feta cheese

Directions: Add olive oil to a medium-heat pan, scramble eggs and add broccoli and cheese to make an omelet.

7. Maple Lime Salmon

• Salmon filet (about 4 ounces)
• 1 tablespoon of maple syrup
• Juice from 1 lime

Directions: Combine maple syrup and lime juice and coat salmon filet with mixture. Place salmon on a baking sheet lined with parchment paper and broil for 8-12 minutes.

8. Easy Pita Pizza

• 1 whole wheat pita
• ¼ cup of pasta or pizza sauce
• ¼ cup of chopped cooked chicken breast
• ½ cup of fresh baby spinach
• 1/3 cup of low-fat mozzarella cheese, shredded

Directions: Top pita with sauce, chicken, spinach, and cheese. Broil for 5 to 7 minutes. Substitute with healthy topics of choice.

9. Almond and Cranberry Salad

• 2 to 3 cups of organic spring mix salad
• 1/3 cup of crumbled feta cheese
• ¼ cup of chopped almonds
• 2 tablespoons of dried cranberries
• 2 tablespoons of light balsamic vinaigrette

Directions: Toss salad with vinaigrette and add remaining ingredients. Serve with grilled chicken breast for extra protein.

10. Zucchini Quesadillas

• 1 cup of zucchini, chopped
• 1/2 cup of canned black beans, drained and rinsed
• 2 teaspoon of extra virgin olive oil
• 1/4 cup of shredded cheddar cheese
• 2 whole-wheat tortillas
• 2 tablespoons of salsa or fat free sour cream

Directions: In a pan, sauté zucchini and black beans in olive oil for about 3 to 5 minutes. Top each tortilla with half of the zucchini, beans, and cheese. Fold tortillas in half and cook in frying pan until toasted. Top with salsa or fat-free sour cream.

Go Low Calorie with Your Snacks Too…

Looking for some healthy, fat-busting snacks? Check out my article on Low Calorie Snacks for weight loss here!

Healthy Late Night Snacks

If you’ve tried to diet in the past, you’ve probably had someone warn you about the risks of eating late at night.

But unless your only options are chips and ice cream, there’s really nothing wrong with snacking before bed. In fact, recent weight loss studies have shown no big difference at all. In some cases, it seems that eating a healthy late night snack can actually keep your metabolism boosted while you sleep, improving your overall fat burning potential.

So if you want to satisfy your late night cravings without sabotaging your diet, check out these healthy late night snacking options. These are my top 10 picks, and each one has at least one ingredient that will give your metabolism a boost and help you burn off some extra calories and fat!

10 Healthy Late Night Snacks (that won’t ruin your diet!)

1. Chocolate Protein Bar – Need a chocolate fix before bed? Then at least get some added protein and fiber while you’re at it. A low-fat, high protein bar like these Vega Sport Chocolate Coconut Protein Bars can be a satisfying late night option. The added bonus with these bars is that with 6 grams of fiber which will slow absorption and reduce the change that they will be stored as fat.

2. Carrots & Hummus – Hummus is a fantastic, healthy source of protein to support lean muscle growth while you sleep. The carrots will also give you an extra nutritional boost before bed. Substitute the carrots with celery or cucumber to change it up.

3. Greek Yogurt – Greek yogurt is a fantastic snack for either weight loss or weight training. It’s extremely high in protein (higher than traditional yogurt), and the low-fat and fat-free options are still extremely satisfying. Top with some fresh blueberries or these Nutiva Organic Chia Seeds for some extra omega-3s!

4. Hard-Boiled Eggs – If you need something a little more filling, hard-boiled eggs are a great late night snacking option. With lots of healthy protein, your muscles will thank you for the added fuel!

5. Grapefruit – This is a great fat-free and light snack for satisfying those late night cravings. Instead of going for the ice cream, go for a grapefruit. Not only will you boost your metabolism, you’ll also support a healthy immune system!

6. Apple Slices with Almond Butter – Almond butter is a much healthier alternative to peanut butter, packed with protein and healthy fats to enhance your metabolism. The apple will also satisfy your sweet tooth! For the healthiest version of this snack, make it an organic apple with all-natural almond butter.

7. Cottage Cheese – This is a pretty versatile snacking option, and it can be really satisfying in small amounts. Go for the low fat option to avoid the extra fat, and enjoy with tomato slices or fruit, depending on your taste buds!

8. Nuts & Dried Fruit – Although nuts contain fat, they contain healthy fats that actually help your body burn fat and redistribute weight away from your midsection. Almonds and pistachios are some of your best options. Enjoy with some dried cranberries for something a little sweet.

9. Green Smoothie – If your focus at night is on vitamins, minerals, and healthy nutrients, then use Amazing Grass Green SuperFood Powder in a simple late night shake for a major nutritional boost. You’ll wake up feeling ready to take on your day!

10. Chocolate Chip Protein Cookies – This one may be a little more indulgent, but by using whole wheat flour and adding extra protein, you can turn this indulgence into a fat-burning, muscle-building snack! Check out my recipe for Chocolate Chip Protein Cookies here!

Weekend Cheat Food: Protein Peanut Butter Balls

This has got to be one of the best weekend cheat foods on the planet! Protein peanut butter balls are quick and easy to make, extremely nutritious and will pack on muscle power like almost nothing else!

Just think, melted peanut butter with whey and oats in the oven and the yummy smell perforating throughout your home….seriously….

Need I say more?

Protein Peanut Butter Balls Recipe:

2 scoops chocolate or vanilla whey protein powder (Try Optimum Platinum HydroWhey which is lactose free)
1/4 cup honey
3/4 cup raw oats
1 cup peanut butter

Protein Peanut Butter Balls Directions:

Mix all these ingredients in a large bowl.
Powder your hands with some flour (to prevent stickiness).
Form into small 1″ balls and place on a bake sheet.
Place in oven at 375 degrees for 5-10 minutes.

This should make a serving which will last you at least a couple weeks. Store remainder in a tupperware container in the fridge…yes they are good cold too!

Remember this is a weekend cheat food, these peanut butter balls are rich in calories but the whey gives you high quality protein, the oats give you fiber and low glycemic carbs, the honey will help boost your immune system and the peanut butter will provide you with healthy unsaturated fats and antioxidants.

Another idea is to freeze them and have them as a killer treat. So next time you’re working out think of this as your motivator and go extra hard!

Abs Workout Made Easy

There’s a lot to deal with if you truly want to get killer abs, the perfect eating all the time, the intense exercise plan, and the perfect amount of rest and relaxation for recovery.

But that aside so many of us forget that’s it not just what’s on the outside, but also what’s happening on the inside. Let me explain…

It’s no surprise that you have to have low body fat and some good genes to have abs, but what if we forget that for just one moment. What about the result of the increase in core strength that will benefit you in so many other ways?

Great core strength means improved posture, less lower back pain, and a super ability to excel in every exercise and sport there is.

These benefits should not be under-stated because with better posture and an ability to keep your body in the right position when exercising means you will also see results that really shine.

Now if you’re thinking this means intense ab workouts all the time, that is definitely not necessary. Instead I’ll give you a quick 15 minute ab workout you can implement three times a week that will bring radical core strength and make you feel like a super athlete with a rock hard midsection.

Abs Workout3 sets of 30 seconds plank on stability ball (view exercise)3 sets of 20 mountain climbers on bosu ball (view exercise)2 sets of 15 hanging leg raises (view exercise)3 sets of 15 decline ab crunches (view exercise)1 sets of 25 bicycle crunches on bosu ball (view exercise)There you have it, simple but very challenging and highly effective. Of course, now you need the abs workout diet to match it so to make it easy for yourself you may want to include these most results-driven supplements to get your abs to not only feel good but also to show through…Abs Workout Results-Driven SupplementsIntensity pre-workout matrix (take 30 minutes before workout) – Muscle Pharm AssaultIntra workout endurance catalyst (take during or right after workout) – Scivation XtendAdvanced muscle building protein (take an hour before workout and immediately after workout) – Optimum Platinum HydrowheySuper thermogenic fat burner (take in the morning) – 7-Keto LeanGelsWorkout Multi Vitamin (take in the morning) – Optimum Opti-Women or Optimum Opti-Men- See more at: http://weightlossandtraining.com/abs-workout-made-easy#sthash.nzIBOzow.dpuf

12 Week Weight Loss Program

Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.

You can increase dietary protein in a number of ways. Lean meats and animal byproducts contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, chicken, fish, and lean beef or pork are all great options.

I also recommend starting your day with aprotein shake using a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Following up your workouts with a time release protein like MHP Probolic-SR Muscle Feeder will continue feeding your muscles for the rest of the day.

Your next step is increasing your amino acid support. These supplements are relatively inexpensive but very effective. Optimum BCAA 1000 Caps and Optimum Glutamine are your best options to start with, and they’ve shown amazing results.

The next thing you need to consider is Creatine. Creatine has really gotten a bad rap over the years, but there are a number of safe and effective options now available. Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.

My top pick for Creatine supplements is Fusion Purple K. I know a lot of people who have experienced serious gains in muscle mass by using this on a regular basis.

Last but not least, you should be thinking about natural testosterone support. Testosterone not only boosts your metabolism, but it also plays a critical role in building muscle mass (this is why men naturally have more muscle mass).

You can try a natural testosterone booster like USPLabs Prime, or try a night-time recovery supplement like NOW ZMA or Fusion Bodybuilding Sleeping-Giant. Both of these provide natural nutritional support (in the form of vitamins and minerals) to your body’s testosterone.

Whatever you do to build muscle mass, make sure you consider these supplemental options. They can have a huge impact on your results!

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How to Build Muscle Mass

Building muscle mass takes more than just the right level of resistance. While weight training serves as a critical foundation to increasing muscle mass, it’s really only the first step. Let me explain…
In order to gain lean muscle mass, your muscle tissue first needs to be put under some sort of tension. It needs to be engaged, usually repeatedly, to a high degree. This essentially causes the muscle tissue to stretch and tear. When it repairs itself, it builds new tissue, essentially “filling in the blanks” and increasing the overall size and density of the muscle.
For this reason, weight training is the first step in your muscle building efforts. You need to hit the weights hard and you need to hit them often. Generally speaking I recommend 4-5 days a week of weight-training at a minimum of 40 minutes per workout.
You can definitely increase your effort depending on your goals, but make sure you’re giving yourself enough rest. Allowing your muscles to repair themselves during this time is key to seeing results.
But once you get your routine down, there’s a lot more you can do to build muscle mass…
How to Build Muscle MassIncreasing your protein intake is an essential step in the muscle building process. If you talk to any bodybuilder they’ll tell you that they eat for their muscles – meaning they’re consuming more protein and calories overall in order to see real results.
Protein contains the building blocks needed for new muscle tissue (amino acids), while an increased caloric intake is required to support the energy needed for lifting weights and building new muscle.
You can increase dietary protein in a number of ways. Lean meats and animal byproducts contain the greatest variety of amino acids, which means better overall support. Eggs, dairy products, chicken, fish, and lean beef or pork are all great options.
I also recommend starting your day with a protein shake using a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Following up your workouts with a time release protein like MHP Probolic-SR Muscle Feeder will continue feeding your muscles for the rest of the day.
Your next step is increasing your amino acid support. These supplements are relatively inexpensive but very effective. Optimum BCAA 1000 Caps and Optimum Glutamine are your best options to start with, and they’ve shown amazing results.
The next thing you need to consider is Creatine. Creatine has really gotten a bad rap over the years, but there are a number of safe and effective options now available. Creatine helps you build muscle mass by improving muscle endurance and strength, meaning you’ll get more out of every pump AND experience better recovery.
My top pick for Creatine supplements is Fusion Purple K. I know a lot of people who have experienced serious gains in muscle mass by using this on a regular basis.
Last but not least, you should be thinking about natural testosterone support. Testosterone not only boosts your metabolism, but it also plays a critical role in building muscle mass (this is why men naturally have more muscle mass).

Fast Weight Loss Diet for Women

Let’s be honest. If you’re trying to lose weight, you want it to be fast – and as simple as possible.

Although a “quick and easy” approach to weight loss isn’t always possible, there are a number of things you can do today that will give you fast results. If you’re looking to speed up your current weight loss efforts, or just want to start your diet with a bang, this is the article for you!

Here are 5 fast weight loss diet tips for women. When it comes to weight loss, this is the best advice I have to offer, hands down.

Fast Weight Loss Diet for Women: 5 Things You Can Do Today!

All of these tips are focused on creating a daily calorie deficit. In order to safely lose at least 1-2 pounds a week, you need to create a calorie deficit of about 500 calories per day. This means you should be burning 500 calories more than you eat every single day! But it’s not as hard as you think. Here’s what to do…

1. Take a Natural Appetite Suppressant – A lot of people get scared when they hear the words “appetite suppressant” because they assume that it’s something unnatural or that it can produce negative side effects. But that’s not the case.

One of the easiest, natural appetite suppressants available is caffeine, and one of the best ways to get caffeine naturally is from green tea. In particular, this Matcha Green Tea contains a ton of caffeine, alongside other calming and relaxing agents that will prevent the jitters. One cup in the morning and one at mid-day will satisfy your cravings and get you eating a lot less.

If you’re looking for a slightly stronger suppressant that’s equally natural, tryHydroxycut South African Hoodia. It’s showing amazing weight loss results!

2. Take the Right Vitamins & Supplements – There are a few vitamins and supplements that have been scientifically proven to significantly enhance your weight loss efforts. In most cases, these supplements are known for their metabolism-boosting properties. All of the following supplements can be safely taken at the same time:

• NOW Ultra Omega-3, which has also been shown to redistribute fat deposits away from your midsection.
• NOW Vitamin B-100, which has been shown to boost metabolism and give you more energy.
• NOW Vitamin D, which increases your fat loss by up to 50% when added to a healthy diet and exercise.

3. In with the Good, Out with the Bad – In addition to the previously mentioned supplements, adding more protein and fiber to your diet is a necessary step in controlling cravings, eating less, and improving muscle gain. Supplements like Optimum 100% Natural Whey and Myogenix Pro Fiberwill help you lose even more weight fast!

Now that you’ve added the right things to your diet, you also need to take some things away. You’ve probably heard it a hundred times, but it’s absolutely necessary that you cut down on your intake of bad fats, sugars, sodium, and processed foods.

4. Cut Down on Carbs – I never recommend cutting out carbs completely, but there’s no denying that reducing your carb intake will help you lose some extra weight very quickly – often within the first week! If you do eat carbs, make sure you avoid the white flour and rice. Either way, carbs are extremely high in calories, so cutting down on them will improve your calorie deficit.

5. Move Your Body –You didn’t think I’d get through this list without mentioning exercise, did you? If you really want fast weight loss results, you can’t do it with diet alone. Exercise, including both cardio and weight training, is an excellent way to boost your calorie deficit.

And there’s no reason for women to avoid lifting weights – it’s not that easy to bulk up! But lifting weights will improve your lean muscle mass, which has a direct impact on your metabolism. The more muscle mass you have, the more calories and fat you’ll burn!