Five Delicious Recipes For The Family!

Five Delicious Recipes For The Family!
Hey John Here,

If you’re like me, you probably want to lose fat without feeling like you’re starving yourself right?Wouldn’t it be awesome to lose weight, lose inches, and get stronger while still being able to have pancakes in the morning?

Do you feel like every time you try to lose weight you end up just depriving yourself of things you enjoy so when the road gets tough, you lose motivation in your nutrition?

Well I’m going to start to teach you how to lose weight, eat healthy, and still have fun. Why? because when you learn how to do these little nutritional HACKS, you’ll find that eating dessert on weekends is not what keeps you from losing the weight you want WHICH MEANS…

You can still have fun foods periodically throughout the week and still reach your fitness goals.

Wouldn’t you agree that if you could learn to merge your health and nutrition WITH your lifestyle, it would be easier for you to lose weight and keep it off? Would fitness be more enjoyable for you knowing that you don’t have to feel guilty every time you slip up and have something that all the diets and pinterest posts say “don’t eat this if you want to lose weight?”

In the next few emails I send you I’m going to send you videos on how to do this. Think of it as a mini webinar series.

For now, here are 5 AMAZING recipes you can make that taste awesome, look great, and have a little bit of that fun mixed in there. 🙂

Tasty and Healthy Meal Recipes For The Whole Family

1. Pumpkin Pie Overnight Oats MAKES 1 SERVING

  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 2 tbsp nonfat, plain Greek yogurt
  • 2 tbsp canned pumpkin
  • 1/2 serving vanilla protein powder
  • 1/2 tsp pumpkin pie spice
  • 1/2 tbsp pecans, chopped
  • liquid vanilla stevia drops

In large bowl, stir together oats, milk, yogurt, pumpkin, protein powder and pumpkin pie spice. Place in jar or container and seal. Store in fridge overnight. When ready to eat, stir in stevia until you reach your desired sweetness and top with chopped pecans.

2. BBQ Chicken Salad MAKES 1 SERVING 

  • 2 ounces chicken breast, cooked and cubed
  • 2 tbsp Stubb’s Smokey Mesquite barbecue sauce, separated
  • 2 cups romaine lettuce, chopped
  • ½ tomato, diced
  • ¼ cup black beans
  • ¼ cup fresh corn, or canned corn Cilantro Lime Dressing
  • 1 tbsp nonfat, plain Greek yogurt
  • ½ tsp ranch powder
  • pinch cilantro
  • ¼ tsp lime juice

Mix all dressing ingredients in small bowl and set aside. Mix 1 tablespoon barbecue sauce with chicken. Make salad by layering lettuce, tomatoes, beans, corn and chicken. Top with dressing and remaining barbecue sauce.  

3. Chipotle Chicken & Bacon Sliders MAKES 1 SERVING  

  • 6 ounces raw sweet potato, cut into rounds
  • 2 ounces chicken breast, butterflied
  • 1 slice turkey bacon
  • 2 slices Roma tomatoes
  • ½ cup spinach leaves Chipotle Cream Spread
  • 1 Laughing Cow cheese wedge
  • 2 tbsp nonfat, plain Greek yogurt
  • ¼ tsp chipotle seasoning
  • ¼ tsp ranch powder

Preheat oven to 400 degrees. Place sweet potato slices on baking sheet lined with parchment paper. Spray tops with cooking spray and sprinkle of salt. Bake for 20 minutes, flip and then cook an additional 15 minutes. Heat saute pan over medium heat and coat with cooking spray. Add chicken and bacon and cook for five minutes per side, or until golden and cooked through.

To make the chipotle cream spread: Beat all ingredients together in small bowl. Set aside.

To make sliders: Layer each sweet potato round with chicken, bacon, tomatoes and spinach. Spread chipotle cream on another round and place on top. Repeat process to make an equal number of sliders. Serve with extra green veggies on the side, if desired.

4. Chicken Fajita Bowl MAKES 1 SERVING 

  • 2 ounces chicken breast, cooked and cubed
  • ½ cup onions, sliced into rings
  • ½ cup bell peppers, cut into strips
  • ¼ cup brown rice, cooked
  • ¼ cup black beans, rinsed and drained
  • 2 tbsp fresh salsa
  • 1 tbsp nonfat, plain Greek yogurt

Heat skillet over medium-high heat. Coat with cooking spray and add onions and peppers. Saute until peppers are tender and onions are translucent. In bowl, layer cooked rice, cooked chicken, onions, peppers, black beans, salsa and Greek yogurt.

5. Cinnamon Raisin French Toast MAKES 1 SERVING  

  • 2 slices Ezekiel cinnamon raisin bread
  • 2 egg whites
  • 1 tbsp unsweetened cashew milk
  • ½ cup fat-free cottage cheese
  • ½ cup blueberries
  • Walden Farms sugar-free syrup
  • dash cinnamon
  • vanilla stevia liquid drops, to taste

Heat frying pan or griddle over medium heat. Mix cottage cheese with a few vanilla stevia drops and set aside. Beat egg whites, milk and cinnamon together. Coat pan with cooking spray. One slice at a time, dip both sides of bread in egg mixture and place in pan. Cook about three minutes per side. Transfer to plate. Top with cottage cheese, berries, syrup and cinnamon.

All of these are under 400cal! You can literally make delicious French Toast for breakfast and consume less calories than half of the Starbucks drink menu!

John Welborn
Body Transformation Expert
503-933-2687

John Welborn

My name is John and I'm a certified Fitness and Fat Loss Coach. I help individuals get in the best shape they've ever been in and teach them to maintain it for good. I've got a Bachelor degree in Exercise/Sports Science, Associate's degrees in health science, accounting, business, and chemistry, 2 RockTape Kinesiology Taping Certifications, and an ACSM (American College of Sports Medicine) Personal Training Certification.

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