If you are on a “diet” you might be thinking that you have to eat plain chicken and fish. Why would you do that to yourself? Don’t bore your taste buds with blend flavors and the same chicken recipe day in and day out! No, you don’t need to smother your protein in ketchup, steak sauce, or BBQ sauce to add variety of flavor. Herbs, marinades, citrus fruit, and spices can completely transform your piece of protein!

Ideally you should be eating some kind of protein with every meal if you want to meet your fitness goals. Here is a collection of a few protein preparations that are quick, easy, healthy, and can be found in almost any region.

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Low Fat Chicken Salad

The BBQ season is almost here and with that the endless parade of delicious picnic dishes and desserts. Understandably, you will be tempted. You will want to indulge. However, you don’t have to blow your entire caloric budget just on one meal and you may just inspire your friends and family to eat a bit […]

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30 Minute Meals: Seared Scallops with Avocado Salad

Lately I’ve been on a kick of creating quick, healthy, and delicious 30 minute meals. While browsing the internet in search of inspiration I began to notice a trend – some ingredients are completely forgone by the health and fitness community as healthy. One of the ingredients was pork. I wrote about it last week. […]

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Pork Tenderloin with Spicy Chinese Sauce

Let’s take a minute and talk about pork. You never hear fitness pros talk about pork as a viable protein option. I guess it is because the first thing that comes to mind is ribs smothered in high sugar BBQ sauce, bacon, or fatty pork chops. However, pork is a great source of protein and […]

30 minute meals baked halibut

30 Minute Meals: Baked Halibut with Zucchini & Tomatoes

Summer is a great time to enjoy fresh seafood and locally grown veggies. I grow most of my produce, so the dishes I cook are usually centered less around starchy carbs and more around summer squash, tomatoes, and green beans. I wish I had more room to grow sweet potatoes and russets, but alas, the […]

Poached Salmon with Herb & Caper Vinaigrette

Let’s face it, many of us struggle staying on our diets due to food boredom of the lack of time / energy to prepare a nutrient dense, high quality meal which will help you reach your fitness goals. Sounds familiar? Yep, me too. A few weeks ago I found myself standing in front of my […]

Pan Seared Shrimp With Ginger Hoisin Glaze

Who says that mean prep has to be boring? The other day I was really craving Asian food, but didn’t want to go for high carb, high fat variety. Plus, it’s not like you can truly control what methods are used when your food is prepared at the restaurant. So, I took a trip to […]

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Healthy BBQ Recipes: Pulled Pork Tacos

Last week we talked about making Memphis Style pulled pork. This week I’d like to talk to you about making pulled pork tacos. Now, at first, you might be thinking: “wait a minute, there! Tacos are so not a healthy food! What are you doing, woman?! Are you trying to get me fat?” My answer […]

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Healthy BBQ Recipes: Easy Memphis Style Pulled Pork

It’s BBQ season! With the 4th of July right around the corner, many of us are trying to perfect our BBQ game. So, what happens when you are going after your fitness goals and also want the delicious, smokey, fatty flavors of pork and burgers? Do you just suck it up and sulk in the […]

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Healthy Meat Sauce

When I was younger I had an opportunity to live in Pisa, Italy for 3 consecutive summers. It was one of the best experiences of my life. I learned a new language, saw an entirely different culture, fell in love with art and art history, and had the opportunity to experience the most divine cuisine […]

Turkey Meatloaf

I was introduced to meatloaf when i was 16 year-old. I remember looking the homogeneous mixture of meat and wondering why would anyone eat that! My mom was already living in the U.S. for 5 years and was skillfully combining traditional Russian and American cuisines. I remember asking her what she was making and she […]

Baked Turkey Meatballs

You may have noticed a theme with my recipes over the last few months. Somehow I ended up on a Mediterranean kick. I think this whole thing started when Lenny (my other half) had to be out of town for a few weeks. In order to keep myself entertained I decided to do a few […]

Quick Garlic Shrimp

I love garlic. So much so that I have to remind myself to take it easy with adding garlic to my food on the days that I have clients. After all, there’s nothing worse then a smelly coach. According to the food lore, garlic can help you fight off the flue, common cold, vampires, and […]

Lemon Chicken

There are days when I truly envy those people who can eat the same dish every day and not get tired of it. I can only imagine how much time I would save on meal prep every week if I just repeated the same three dishes week after week! But then I realize that if […]

Spicy Pork Lo Mein

I wanted to post this recipe for a while but somehow I ever got around to it. What was I thinking?! This is one of those dishes that you wonder how you spent most of your fit life living without. First of all, the portion is HUGE because of the amount of veggies and flourless […]

Crock-pot Tomato Chicken

The days are getting shorter and the weather is getting a bit cooler. The heat and humidity are almost gone and many of us are buttoning down our hatches and getting ready for  hibernation. Part of my fall / winter preparation is unpacking my crock-pot and getting all of the fluffy blankets and pillows ready […]

Turkey Stuffed Peppers with Avocado Sauce

Eating healthy doesn’t have to be boring, time consuming, or difficult.  These Turkey Stuffed Peppers with Avocado Sauce are a fast, easy to make and a perfect for those who of us watching our caloric intake. Make these babies in advance and freeze them for the days when you have no time to cook or […]

Chicken and Zucchini Noodles in Spicy Peanut Sauce

When the weather turns cold and nasty, I start dreaming of fresh green ingredients and spicy flavors. Somehow all of my dishes become hot, covered in sauce and full of basil, go figure! These are the days when I am thankful for my mini herb garden that I keep in my kitchen window. Anyway, a […]

Blackened Cod Dinner

I was recently asked to put up a quick and easy dinner recipe that will take 30 minutes or less to prep and cook. As usual, your wish is my command! Below is a recipe for an entire meal that can be put together fairly quickly. I think the longest part of the entire thing […]

Chicken and Spinach Meatballs

Recently, we had a few unusually cold  evenings and I began craving comfort food like I do at the end of every warm season. Call it what you will, but I’d like to think that this is more of a cultural thing. I come from a cold country where you have to stock up on […]