Category Archives: Diet Recipes


A low calorie high protein muffin that you can eat on the go… and stay lean!

Sunrise Sandies (Recipe makes 12 muffins)

Mix 1 & 1/3 cup Quaker Old Fashion Oats with 3 scoops of Plant Based Vega Sport Protein Powder (Vanilla). 

Add 2 & 1/3 -cups Silk Original Almond milk (skim milk, oat milk or milk can be used) and mix. 

Mix in 8 egg whites.  

Pour into a muffin tin that has been sprayed with Pam.  

This makes about12 muffins. The tins can be filled almost to the top.

Bake at 375 degrees until eggs set, about 25 mins.  

The time can range from 20 to 25 mins. depending on the 

size of the tin and the oven.

If desired, top and include calories for – Fresh blueberries or a half teaspoon of strawberry or raspberry Polaner’s All-fruit spread.

Statistics are per muffin when recipe yields 6 muffins: 

(the recipe works well doubled with slightly less milk about 1 3/4c)

Est. 95 cals per muffin

Protein-10 grams

Carbs.-9.25 grams

Fat–Less than 2

women eat up to 2 – men eat up to 4


Snow Cream!

We enjoy this seasonal snow treat, once maybe twice a year if we’re lucky! Hey… we live in Virginia :- )


To make 3-ingredient Vanilla Snow Cream, you’ll need:

8-12 cups of fresh, white, new-fallen snow (a cup here in North America is 8 oz.)
300 ml  can of sweetened condensed milk (10 ounces)
1 tsp vanilla
Large bowl
measuring cup
wooden spoon
freezer-proof container for storing your leftovers
ingredients for snow ice cream – snow, condensed milk and vanilla

Fill a huge salad bowl with fresh snow. Gather about 10-12 cups of snow. Very light and fluffy and impossible to pack.  Your snow might be heavier, and you may not need as much as I did. Don’t worry too much about being precise. You can always add more snow to your ice cream if need be.

Sprinkle a tsp of vanilla onto the snow.

Then drizzle half the condensed milk over top.

With the wooden spoon, fold the condensed milk and vanilla into the snow, kind of chopping, stirring and mixing to combine everything, mixing condensed milk and snow together.

Then we transfer the whole mixture back into the big bowl of remaining snow, and add the rest of the condensed milk as desired.  The condensed milk does not melt the snow, and make it watery.  It’s quite the opposite, actually.  The snow sort of freezes the condensed milk, making it thick and icy.

This is an updated version of the Brinn family Snow Cream recipe – This one is easier and makes for a chunkier bowl of snow cream! Courtesy of 


BodyTek Chili




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



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


Bodytek Taco Salad

Taco Salad Ground TurkeyHard to beat this little BT Taco treat. Super low in cals and tastes amazing. Enjoy for a light lunch or dinner entree!


1 lb. ground turkey breast

Shoe peg corn 1 can

Black beans 1 can

1 pkg. taco seasoning original



Brown ground turkey and add taco seasoning and Continue reading Bodytek Taco Salad


Coach’s Eat-Right Travel Pack

Take it along and stay strong:

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

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