Eat Fit Success

Breakfast

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Spinach Prosciuto Frittata Muffins


INGREDIENTS

  • 6 large eggs
  • 1/2 cup milk
  • 3/4 cup soft goat cheese, crumbled
  • 5 oz. baby spinach, wilted and chopped
  • 1/2 cup roasted red pepper, diced
  • 2 oz. prosciutto, sliced into ribbons


INSTRUCTIONS


Preheat oven to 350 degrees F. Spray 12-cup muffin pan with nonstick cooking spray.


In large bowl, beat eggs, milk, 1/4 teaspoon salt and 1/8 teaspoon black pepper. Stir in cheese, spinach and roasted red pepper.


Divide batter among muffin-pan cups (about 1/4 cup each), top with prosciutto and bake 20 to 25 minutes or until just set in the center.


Cool on rack 5 minutes, then remove from cups. Serve warm. Can be refrigerated up to 4 days; microwave on High 30 seconds to reheat.

Snack

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Peanut Butter Energy Bites


INGREDIENTS

  • 2/3 cup creamy peanut butter
  • 1/2 cup semi-sweet chocolate chips
  • 1 cup old fashioned oats
  • 1/2 cup ground flax seeds
  • 2 tablespoons honey


INSTRUCTIONS


Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.


Roll into 12 bites and store in the fridge for up to a week.

Lunch

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Kale & Roasted Cauliflower Salad


 INGREDIENTS

  • 1 lb. cauliflower florets
  • 2 tbsp. extra virgin olive oil

Salad

  • 1/4 cup lemon juice
  • 3 tbsp. extra virgin olive oil
  • 1 bunch kale, ribs removed, chopped
  • 1/4 small red onion, very thinly sliced
  • 1/3 cup crumbled feta cheese
  • 1/3 cup golden raisins
  • 1/3 cup pine nuts

 INSTRUCTIONS


On a large rimmed baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each of salt and pepper. Roast in 450°F oven for 25 minutes, or until stems are tender.


In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing. Let stand at least 5 minutes.


To kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts. Toss until well combined.

Snack

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Cucumber Greek Salad 


 INGREDIENTS

  • 2 cucumbers, peeled and chopped into 1/4 moons
  • 4-6 Roma tomatoes, chopped
  • 1/2 of a red onion, sliced
  • 1/4 cup olive oil
  • 1½ Tablespoons lemon juice
  • 2 teaspoons dried oregano
  • 1/2 cup crumbled feta cheese
  • Salt and Pepper (to taste)
  • Black olives, pitted and sliced (to taste)

INSTRUCTIONS


In a large bowl, combine cucumbers, tomatoes, and onions.


In a smaller bowl, mix the olive oil, lemon juice, and dried oregano. Pour over the vegetables and mix well. Season salad with salt and pepper.


Sprinkle feta cheese and olives over the top of salad and mix. Taste and adjust spices if need be. Refrigerate until ready to eat. 

Dinner

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Salmon with Mango & Lime Salsa


INGREDIENTS


  • 1 6-oz. skinless salmon fillet or boneless, skinless chicken breast half
  • salt
  • pepper
  • 1 tsp. olive oil

For salsa (makes 4 servings):

  • 1 diced mango
  • 3/4 cup diced red bell pepper
  • Zest and juice of 1 lime
  • 2 tbsp. Chopped cilantro
  • 2 Thinly sliced scallions
  • 1 tsp. Sriracha (or similar hot sauce)
  • 1/4 tsp. Coarse salt

INSTRUCTIONS


Season salmon or chicken with salt and pepper to taste.


Heat 1 teaspoon olive oil over medium-high heat in a nonstick pan. Brown 1 to 2 minutes per side (4 sides for salmon). Bake on a sheet at 400°F, 8 minutes for salmon, 18 to 20 minutes for chicken.


Stir together mango, red bell pepper, lime zest, lime juice, cilantro, scallions, Sriracha (or similar hot sauce), and coarse salt.


Pile a few dollops of salsa on salmon or chicken.

Questions

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