In the same way that your aspirations in life (and the gym) evolve with every goal you reach, so should your aspirations in the kitchen. A healthy, functional diet doesn’t have to be bland and predictable. Basic meals are obviously the easiest to prepare—and vital to staying on track—but you need a few slightly more advanced meals at the ready when the occasion calls for it. Whether you’re attending a potluck or trying to impress your significant other, this month’s meals are so good you might forget just how good they are for you.
- 2 eggs
- 3 egg whites
- 2/3 cup low-fat milk
- 2 tbsp cayenne pepper
- Salt and black pepper to taste
- 2 tbsp extra-virgin olive oil
- 1 tomato, diced
- 1 cup bell peppers, sliced
- ½ red onion
- 2 tbsp scallions
- Preheat oven to 375°.
- Mix all ingredients in a bowl.
- Oil a skillet and pour in egg mixture.
- Cook in oven until lightly browned on top, about 30 minutes, then serve.
The Numbers: 581 Calories; 31g Protein; 30g Carb; 41g Fat; 7g Fiber.
Total Time: 37 minutes.
Chocolate Peanut Butter Swirl Parfait
- 1 scoop chocolate whey protein powder
- 8 oz low-fat, plain Greek yogurt
- 2 tbsp natural peanut butter cup oatmeal
- In a small bowl, stir protein powder into yogurt until thoroughly combined.
- In a tall glass, layer peanut butter, oatmeal, then yogurt, and serve.
The Numbers: 583 Calories; 33g Protein; 69g Carb; 21g Fat; 5 Fiber.
Total Time: 5 minutes.
Salmon Eggs Benedict
- 2 slices whole-wheat bread
- 4 oz smoked salmon
- 2 tbsp red onion, diced
- 2 eggs
- Toast bread, then top each slice with salmon and onion.
- Bring a pot of water to a boil, then reduce to a simmer. Crack in two eggs and allow to cook for 3 minutes.
- Remove eggs from water, add to toast, and add seasoning if desired.
The Numbers: 405 Calories; 39g Protein; 26g Carb; 16g Fat; 4g Fiber.
Total Time: 15 minutes.