Fitness Friendly Recipes

Posted: December 17, 2019

Hi starving friends that want to be healthy and energized. I’m going to share some Fitness Friendly Recipes that are my personal favorites.

I struggle just like you sometimes! It can be overwhelming, trying to come up with foods that taste great AND keep you fit. And, then theirs the cost of eating healthy.

If you are working out hard, and trying to stay lean then you know that you must pay attention to your diet.
Here’s where Fitness Friendly Recipes come in handy!
Furthermore, when you are trying to add muscle and have enough energy to power through your workouts, then you have extra concerns.
You know you have to get enough protein for recover, with healthy fats and carbs for fuel. Right?
From diets with names and restrictions, to the latest fads, there are many ways for us to eat. Personally, I do not follow a diet with a name.
However, I like to eat a moderate protein diet, that is loaded with nutrients in addition to complex carbs.
It’s key to give my body what it needs to stay energized. recover from workouts and stay lean. Who doesn’t love carbs? The key however, is eating the right ones at the right times so that they aren’t stored as fat.
Succeeding in reaching goals depends on a plan.
You’d plan for retirement right?
Now you can do what I do with my plan, and cook and prepare fresh foods. You’ll get recipes to make smoothies, and tips to eat as organically as possible so that you can live a long and strong life.

Here are some of my favorite personal recipes that are easy to follow that I have made for years. The word diet is not in my vocabulary. I have a healthy relationship with food,and don’t count calories. Usually, I eat 4-6 times daily and have protein with every meal and snack. Generally, I try to avoid starchy carbs in my last 2 meals, and stay away from added sugars and processed ingredients.

Eating is something I love and, I love to work out. The biggest key is that I plan on living for many years with energy, strength and vitality! I’ve written and published two e-books that are available by clicking on the blue link.
FINAL FAT MELTDOWN– 30 Days to Weight Loss with follow along workout videos and meal plans for life!


8 Easy Fitness Related Recipes




Breakfast Frittata


8 eggs
2 cups fat free milk
2 cups chopped spinach
1 cup cooked crumbled turkey sausage – drained on paper towel
1 small onion diced
1/4 cup feta cheese (optional)


6 pieces day old grainy bread cut into cubes


In 9 x 13 baking pan sprayed with cooking spray, put all chopped bread cubes on bottom of baking pan.


Mix all remaining ingredients into separate bowl.


Slowly pour liquid mixture over bread cubes.
Let sit overnight, covered in refrigerator , or at least 8 hours until liquid is absorbed.


Pre-heat oven to 375.
Take frittata out of refrigerator and let sit for 30 minutes at room temp.
Bake for 1 hour, or until toothpick inserted into the center comes out clean.
Take out of oven and let sit for 15 min before cutting into squares.
This can be wrapped and frozen into single serving sizes.
Microwave for a quick breakfast.


Power pancakes


4 Scoops Vanilla Protein Powder (I prefer Sunwarrior Warrior Blend in Vanilla)
1.T ground Chia Seeds
1.T ground Flax Seeds
3 Eggs
1/2 Cup coconut milk (I use So Delicious non dairy coconut milk)
1/2 Cup Dry Oats
Blend by hand until smooth. (add additional coconut milk if needed)


Heat pancake griddle with coconut oil.
Pour mixture onto heated griddle.
Flip after pancake is covered with bubbles.


I top these with greek yogurt and blueberries for an awesome pre-workout meal on heavy lifting days!


Grilled Chicken with Black Bean Salad


2 chicken breasts grilled with cumin, garlic powder and sea salt. (dice then set aside)


1 C. Black beans
1/2 cup organic salsa
2 C. mixed greens
2 diced jalapenos
1 sliced avocado

 Layer in the following order.

 Mixed greens

Black beans

 Enjoy!! (or eat minus the chicken for a great vegetarian meal!)

 Spinach, Avocado and Strawberry Salad

 4 cups baby spinach

1 sliced avocado
1 cup sliced strawberries
2 T. raw pumpkin seeds
2 T. crumbled goat cheese


2 T. olive oil
2 T. honey
juice of one lemon
mix together with whisk


(Great topped with grilled chicken!)

Lentil Chili
1 C. dry lentils

1 small yellow onion diced

2 cloves garlic chopped
2 T. cumin
2.T. chili powder
1 T. sea salt
2 small jalapeno or Serrano peppers diced (optional)

 1 16 oz. can chopped tomatoes

1  16 oz. can tomato sauce

 2 cups organic vegetable broth

 Saute onion/garlic/peppers and spices in 2 T. oil

 In microwave safe bowl, combine 2 cups vegetable broth with lentils. Cover and microwave on high for 10 minutes. Let cool for 10 minutes to absorb some of the liquid. Microwave again for 10 minutes.

 Transfer lentils and liquid to large stock pot.

Add in chopped tomatoes and tomato sauce, sauteed onion and garlic mixture.
Cover, simmer on low for 2-3 hours, adding up to 1 cup water in last hour of cooking if a thinner chili is desired


Chicken with Artichokes

 4 organic chicken breasts

1 cup canned artichoke hearts chopped
1 lemon
2 garlic cloves sliced thin
2 T. olive oil
2 T. ghee or organic butter
3 T. capers (optional)
1/2 cup dry white wine (optional)
Sea Salt
Ground Pepper

Brown Rice

 Slice Chicken Breasts in half the long way to make a thin fillet.

Pound with a mallet on a cutting board to make very thin.

 In large saute pan, saute garlic, oil, butter and seasonings

Lay on top of mixture the thin chicken breasts and cook over medium heat, turning once, until almost completely done.

 Cover chicken with artichokes and capers. Pour in wine(optional) cook for additional 5 minutes until flavors blend.

 Can be served over brown rice, with steamed broccoli.


Hearty and Healthy Meatloaf

 Pre heat oven to 375 degrees

 2 lbs. grass fed ground beef 85/15 fat content

1 small diced yellow onion
2 cloves garlic diced
2. T. ground chia seeds
1/4 cup dry oats
1 –  4 oz. can organic crushed tomatoes
1 cup packed chopped fresh spinach
2 eggs
Sea Salt

 Combine by hand, all ingredients together and form into bread pan.

Bake at 375 for 45 minutes, or until fork stuck in the middle comes out clean.

 Serve with salad, and green beans.


Sinful & Healthy Dessert Shake

 1/2 Cup coconut milk

1 C. Greek yogurt
1/4 Cup frozen tart cherries
Add ice, blend, enjoy!!

 This shake will curb your sweet tooth while calming inflammation and rebuilding muscles.

 These recipes are great sources of needed nutrients, while being tasty and easy to prepare. Some are also high in healthy doses of beneficial carbs to give you enough energy for intense workouts and recovery.

The best way to a healthy and strong physique is getting the right nutrients at the right time. If you are pressed for time, smoothies are a great option that are portable and nutritious!

Stop starving your body in the quest for fat loss. Fuel it so that you can build lean muscle and keep your metabolism raised for the fittest body ever!
Wishing you a strong and lean lifetime full of great meals and endless energy!
Coach Dawn


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