Category Archives: Diet Recipes

BodyTek Chili

4 BONELESS SKINLESS CHICKEN BREASTS

2 CANS BLACK BEANS

2 CANS DICED TOMATOES –ZESTY CHILI STYLE

Dice and brown the chicken in a deep frying pan using PAM so the chicken won’t stick.  (This does not mean deep fry your chicken! J

When chicken is browned add all cans of black beans and tomatoes.

Add chili powder, salt and pepper to taste.

Cook on medium heat until beans are tender, about 20 minutes.

 

Serving size:  1 cup (This recipe makes 8 servings)

203     Calories per serving

3 g  fat

1g   sat. fat

19g  carbs

1 g       fiber

4 g  sugar

25g  protein

 

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Cauliflower Mashed Potatoes

Mashed potatoes that even your trainer will approve of!

1 head of cauliflower

¼ cup skim milk (1% or 2% milk can also be used)

Salt, pepper and butter spray to add flavor

Boil the cauliflower until soft and completely done.  Drain water and add milk.  Beat with a mixer until they look like mashed potatoes.  Add salt, pepper and butter flakes to taste.

Calories per serving:  42 cals per 1 cup

 

Fat:  1.6g   0g saturated

Cholesterol:  1mg

Sodium:   422mg

Carbohydrate:  5g

Dietary fiber:  3g

Sugars:   1g

Protein:  2g

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Coach’s Eat-Right Travel Pack

Take it along and stay strong:

Proteins:
Pouches of tuna – white albacore in water
Protein shakes – 20-25 g protein Muscle Milk ready to drink (chocolate, vanilla, your favorite)
Deli turkey

Carbohydrates:
Fresh fruit – grapes, apples, pears, raspberries, tangerines & strawberries – easy
Whole wheat pita bread
Instant oatmeal – “Quick Oats”
Sugarless gum – for when you’re hungry and you can’t get to your food. Continue reading Coach’s Eat-Right Travel Pack

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Bangin Burgers ~ Big taste… Lil waist!

BANGIN’ BURGERS                                                                                                  Keeping it simple doesn’t mean it has to be dull. 

Prep. Time:  20 mins. + Cook Time:  10 mins.

bangin' burger3

 1.3 lbs.Ground turkey breast

1 (15.25 oz) can of black beans

(a low sodium brand is best)

2.5 T Jalapeno slices

(makes a medium hot burger)

½ a medium red or sweet onion

¾ any color bell pepper

½ c panko

1 egg white Continue reading Bangin Burgers ~ Big taste… Lil waist!

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SUMMER SLAW

You’ll be in diet heaven with this Coleslaw recipe to freshen up your Bethy’s BBQ lunch! Serve up a low cal favorite ~

Bethy’s Summer Slaw! Bodytek Personal Training Coleslaw

1 SMALL CABBAGE

1 SMALL RED CABBAGE

10-12 BABY CARROTS

Cut 1 half of the cabbage and 1 half of the red cabbage into chunks. Put into a food

processor and pulse until chopped into small pieces. empty into a bowl and put aside. Continue reading SUMMER SLAW

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