Category: Fit Recipes!

Fit Recipes!

Free Recipe: 5 Minute Light And Herby Chicken Salad

melaniewalessustainableliving

Make your health and fitness goals a priority with the help of this tasty, quick and easy chicken salad recipe. It is high in protein, low in calories and has loads of flavor thanks to the green herbs. It stays light thanks to the nonfat Greek yogurt, but still has enough mayonnaise to give you the rich tangy flavor of their full fat counterparts. Don’t have canned chicken. Try canned tuna or salmon instead! 

Serves 2: Per serving –140 calories 24g protein 2g carbohydrate 4g fat

INGREDIENTS YOU’LL NEED:

  • 1 can cooked chicken drained (I like the one from Costco) 
  • 30g nonfat Greek yogurt 
  • 14g mayonnaise 
  • 1-2 tbsp chopped green fresh herbs (any single herb or combination of dill, parsley, cilantro, and chives) 
  • 1/2- 1 tsp dried herbs if no fresh are available 
  • Salt and pepper to taste

DIRECTIONS :

Mix all the ingredients together in a bowl. This makes enough for two. So you can either share or save it for the next day. Leftovers store up to 3 days in the refrigerator. Perfect with bread, in a wrap, on crackers or use it to top a bed of greens.

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Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chicken salad recipe is in it as well as many more yummy and versatile quick and bulk meal prep recipes including soups, pizza dough, and BBQ.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Crockpot Chicken Chili

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Forget to meal prep something this weekend? Not to worry. I’ve got you covered.🤗 Make this easy and versatile chili. Enjoy on its own, over rice, in a taco, as a burrito filling, and as dip for tortilla chips. Be creative and let this flavorful chili keep your meal times inspired and flavorful all week long!  

Makes 10 servings
Per 290g serving
200 calories
24.7g protien
21.9g carbohydrate
1.3g fat

INGREDIENTS YOU’LL NEED:

  • 932g boneless skinless fresh or frozen chicken breast about 4-5 chicken breasts. 
  • 170g tomato paste (1 can) 
  • 425g canned black beans (1 can) 
  • 300g fresh or frozen corn 200g diced onion (about 1 large)
  • 250g sliced fresh mushrooms 
  • 3 cloves garlic, minced 
  • 2 tsp ground pink Himalayan salt 
  • 30g taco seasoning 
  • 1 tbsp apple cider vinegar or juice of 1/2 lime 
  • 960 ml water (1 quart) 

DIRECTIONS
Add all the ingredients to a crockpot and cook on high for 4-5 hours or until chicken can easily be shredded with 2 forks. Shred chicken with 2 forks and stir chili well.

Allow to cool a bit before storing in the refrigerator for up to 5-6 days. Can also easily freeze portions.

Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chili recipe is in it as well as many more yummy and versatile bulk meal prep recipes including soups, pizza dough, and BBQ.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Overnight Recovery Dessert Bowl

melaniewalessustainableliving

Train hard, eat well, sleep, recover, repeat.

When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.

Makes 1 Serving

475 calories

32g protein

70g carbohydrate

7g fat

Ingredients You’ll Need:

125ml 2% milk

75g nonfat Greek yogurt

30g instant and flavored oatmeal packet

15g Whey Protein Powder

8g sugar free instant pudding mix

10g zero calorie sweetener of choice

300g fruit of choice

10g peanut butter powder or cocoa powder

pinch of salt

Optional: 10g zero calorie sweetener of choice sprinkled on top

Directions:

In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.

Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!

Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: High Performance Breakfast Bowl

melaniewalessustainableliving

When it comes to breakfast, meet my morning staple. Loaded with all the good stuff to keep me feeling energetic and capable to tackle the day. I want to train hard during my workouts and still have energy to take care of my work and life to do list. This is for the those with high performance goals. Meet life’s demands and feel like a badass of mind and body all day long! And did I mention it’s delicious??

Serves 1

573 calories

36g protein

85g carbohydrate

10g fat

INGREDIENTS YOU’LL NEED:

240ml 2% milk

40g rolled oats

30g whey protein powder (flavor of choice)

10g sugar free instant pudding mix (flavor of choice)

100g sliced ripe banana

100g frozen berries

pinch of salt

Optional: 10g zero calorie sweetener or choice sprinkles on top

Directions:

On the stove top or microwave, cook the oats in the milk until softened. In a glass storage bowl (bonus if it has a matching lid) measure out your protein powder, pudding mix, and add a pinch of salt. Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. This will help it to thicken. Top with the fruit and optional sweetener. Enjoy right away, in a couple hours, or even make the night before. If, enjoying later, store in the refrigerator or cooler with ice packs. Mix and match flavors of protein powder, pudding mix, and fruits to keep things fun!

***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***

Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!

www.instagram.com/melaniewales.sustainableliving

Find my original cookbook here. As a thank you for your support, everyone who purchases Volume 1 will receive an exclusive discount on Volume 2.

Fit Recipes!

Free Recipe: Zesty Zatar Lemon Dressing

melaniewalessustainableliving

Bright and zesty with lemon this easy dressing also combines well with the complex flavors of Zatar seasoning. Perfect for any veggie salad, it also pairs well with Mediterranean favorites such as olives, feta cheese, and hummus. Also a great marinade for chicken, fish, or lamb.

Makes 12 Servings

Per 30g Serving

79 calories

.1g protein

3g carbohydrate

7.4g fat

Ingredients you’ll need:

180ml lemon juice

90ml olive oil

30ml honey

1/2tsp garlic powder

10g Lakanto zero calorie granulated sweetener

1tsp ground pink Himalayan salt

2g xanthan gum

5g Zatar seasoning blend

Directions:

Add everything to a blender or food processor (except the Zatar seasoning) and blend until smooth. Place in a storage container and stir in the Zatar seasoning blend. Keep refrigerated and enjoy within 10 days.

Pro Tip: Don’t skip the xanthan gum. It ensures the dressing will be smooth and well blended. It also keep the dressing from separating.

***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***

Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!

www.instagram.com/melaniewales.sustainableliving

Find my original cookbook here. As a thank you for your support, everyone who purchases Volume 1 will receive an exclusive discount on Volume 2.

Fit Recipes!

Enjoy candy and reach your fitness goals with this easy high protein recipe.

melaniewalessustainableliving

Recipe: 5 Minute No Bake Crustless Candy Topped Protein Cheesecake

Learn how to enjoy candy and reach your fitness goals at the same time with this delicious high protein dessert or snack. This macro friendly recipe is here to help you enjoy candy in moderation. Shown with a double portion because I had the room in my own calorie and macro budget. When it comes to recipes and customizing for your own needs, go for it and make some tweaks.

Serves 1

209 calories

22g protein

20g carbohydrate

4g fat

*macros may vary slightly depending on which candy you choose

INGREDIENTS YOU’LL NEED

15ml 1% milk 
10g PEScience CakePop Select Protein Powder 
5g Jello Cheesecake Instant Pudding Mix 
125g nonfat Greek yogurt 
1 snack size candy bar of choice 

DIRECTIONS

In a small bowl mix the milk with the protein powder and pudding mix. It will make a thick frosting like consistency. Then stir in the yogurt mixing well. Finish by topping with your crumbled candy bar of choice. Viola! Done!! Can be enjoyed right away or made ahead of time for an easy breakfast, snack or dessert. Enjoy within a day or two of preparing. Store in the refrigerator.

PAIRS WELL WITH

Enjoy on it’s ow or with some fresh fruit.

This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below. Every week I am adding new recipes. Once purchased you will have access to every recipe including any new ones added in the future. That way you always stay inspired with your food!

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com

Fit Recipes!

Easy and quick recipe so you can make your own energy protein bars at home!

melaniewalessustainableliving

Recipe~No Bake Peanut Butter Chocolate Chip Oatmeal Protein Bars

These bars are an easy and inexpensive energy dense snack perfect for the work week or while running errands. Great to bring along to keep hunger at bay and they also taste great! So much better than a store bought bar! Kiddos also love them!! For an easy and on the go complete meal pair with a piece of fruit and a single serve Greek yogurt. Keep cold in a cooler unless you plan to enjoy within an hour or two of removing from the refrigerator. They are not shelf stable.

Serves 16

For 1 serving (89g)

318 calories

18g protein

31g carbohydrate

15g fat

INGREDIENTS YOU’LL NEED

500g old fashioned oats

403ml coconut milk (1 can)

200g PEScience Gourmet Vanilla Select Protein Powder (or other favorite protein powder, a vegan protein works too!)

200g natural peanut butter

150g chocolate chips

1/4 tsp ground pink Himalayan salt

DIRECTIONS

Grind the oats in a food processor. Put the ground oats in a large mixing bowl. Add the chocolate chips and salt.

In a food processor or blender, blend the coconut milk, peanut butter and protein powder.

Pour this mixture into the oats and raisins and stir until it is all combined. It will be gooey!

On a parchment lined cookie sheet pour the mixture. Add another layer of parchment on top to help you spread the gooey and sticky mixture flat and even.

Place in the refrigerator to set. This will take a day. You will know they are all the way set when they remove easily from the parchment. You can still cut and eat them when they are still sticky, but it makes it much easier if they are all the way set. Makes 16, 89g bars. Store for up to 5-6 days in the refrigerator or store individually in the freezer so you have easy snacks ready for whenever you need a quick and filling snack.

This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! I am adding more recipes weekly. With the purchase of my cookbook you will always have access to the new recipes coming in too at no extra charge! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com

Fit Recipes!

Stick to your fitness goals with this easy low calorie and high protein dessert recipe!

melaniewalessustainableliving

Recipe~~~Light and Fruity Jello Yogurt Whip

Super high volume, high protein, and very low in calories.. oh yeah! This simple dessert or snack is a tasty way to help you adhere to a calorie deficit. This entire portion including the berries on top is only 100 calories and has 13g of protein! I also wanted to note that my 4 year old absolutely loved this. I had planned on sharing the recipe ages ago, but she ate it all before I could get a decent photo. So I had to make another batch. It ended up being a great way to get a little more protein in her meals too. Total bonus!

Makes 3 servings

Per 175g serving

70 calories

13g protein

4.5g carbohydrate

0g fat

Ingredients you’ll need

300g non fat Greek yogurt

1 packet Sugar Free Jello of Choice (our favorites are raspberry and cherry)

240ml water

Directions

Bring 120ml of water to a boil. Remove from heat.

Add the jello to the hot water and whisk for 1-2 minutes or until the jello is completely dissolved in the hot water.

Add the remaining 120ml of water (which was left room temperature) to the jello and stir.

In a medium sized storage container add the Greek yogurt. Then add the jello to the Greek yogurt and whisk until the jello is fully incorporated into the yogurt. It should be smooth with no lumps.

Cover and refrigerator to set. Overnight is best.

Serve with fresh or frozen fruit of your choice anytime you need a high volume, high protein and low calorie dessert or snack.

This is one of 45+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com

Fit Recipes!

3 Minute Apple Pie Protein Smoothie Recipe

melaniewalessustainableliving

Enjoy one of my favorite breakfast recipes. A seasonally inspired smoothie that is super easy, high in protein and so delicious! Only a couple of ingredients and it tastes like Apple Pie. Enjoy!😋

Makes 1 Smoothie

244 calories

24g protein

35g carbohydrate

1g fat

Ingredients you’ll need:

90g ripe frozen banana

110g unsweetened applesauce

30g PEScience Cake POP Select Protein Powder (or other favorite vanilla protein powder)

A dash or two of ground cinnamon

2-3 ice cubes

about 240ml of water, or enough to reach your desired smoothie consistency

Directions

Add all ingredients to a blender and blend until smooth.

This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com

Fit Recipes!

Seasonally Inspired and Delicious Protein Pumpkin Pie Pancake Recipe!

melaniewalessustainableliving

Recipe~~~ Protein Pumpkin Pie Pancakes

Using my Protein Pumpkin Pie Mousse Recipe and layering it between Kodiak Protein Pancakes makes an incredibly delicious fall treat that contains 35g of protein and only 500 calories. Especially great for a special Sunday Brunch meal. 😋 I believe you can reach your fitness goals and love the food you are eating too!

Ingredients you will need!

125g canned pumpkin puree

125g nonfat Greek yogurt

10g PEScience Cake POP Select Protein Powder

10g Godiva White Chocolate Instant Pudding Mix

20ml 1% milk

7g pecans

7ml real maple syrup

Dash of cinnamon or pumpkin pie spice

50g Kodiak Pancake Mix (or your favorite protein pancake mix)

75g 1% milk (or water)

Optional- non stick cooking spray

To make the mousse:

In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a think frosting like consistency.

Add in the pumpkin and mix well. Then add in the yogurt and mix well.

To make the pancakes:

Combine the milk or water with the pancake mix and blend until the batter is smooth but still a bit thick. Pour the batter into 2 pancakes on a non stick skillet (can use nonstick cooking spray to prevent sticking) Cook over medium heat flipping once bubbles pop on the surface of the pancake. About 2 minutes. Cook an additional 1-2 minutes until the Pancakes are golden on both sides.

Serve with the mousse layered between and on top of the pancakes. Then top with the pecans and maple syrup.

Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.

Serves 1

500 calories

35g protein

72g carbohydrate

9g fat

Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.

This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.

https://www.bakespace.com/cookbooks/detail/The-Art-of-Meal-Prep-for-Sustainable-Living/4596/

Find out more about everything I offer through my website.

www.melaniewales-sustainableliving.com