For lunch yesterday in honor of the royal wedding i made a cucumber sandwich but i switched it up a little. i took 2 slices of toasted Ezekiel sprouted grain bread, then instead of mayo i used hummus, and you can use any hummus flavor that suits your fancy. Then i added baby spinach but took off the stems.
for breakfast i made healthy pancakes. I put a cup of oats, 4 egg whites, one whole egg, a banana and some cinnamon in a blender. after mixing it up to a pancake liquid consistency, i poured it onto a pan and cooked it and made delicious pancakes topped with blueberries or whatever you want to put on it. My mom really liked them too.
Vegetarian chili: 4 bell peppers (color variety), 1 large onion, 1-2cloves minced garlic, 1 TBSP olive oil. Heat all these vegetables in oil over medium until they start to get soft. Add 2 cans tomato paste and 1 can diced tomatoes, add water to help reach desired consistency (you can use tomato sauce instead of paste and skip the water, I usually use paste because the sauce has added sugar). Add 1 can each garbanzo beans, black beans, and red kidney beans. Sprinkle with chili powder for spicy
Lunch was half a bbq chicken breast sliced in a wrap with asparagus. If you make bbq chicken check the ingredients to make sure it's not loaded with sugar and that it doesn't have HFCS in it. I used Annie's organic bbq sauce from whole foods and really liked it.
Combine sunflower seed butter with cinnamon and dunk bananas, dates, apples, avocados, Wheat Thins into the mix. Add some honey too! Sooo sooo goood! Helps get away from the peanut and the allergies.
Grilled Peaches w/ Strawberry, Fig Balsamic! 4 Peaches, halved 7 fresh figs quartered 3 large strawberries chopped Zest of small lime Dash of Allspice 1 c Balsamic Vinegar 4 tsp Stevia 1/2 tsp Vanilla *Heat figs/strawberries in saucepan w/ dash of salt. Once warmed add sugar/spice/vinegar. Turn up heat till boil than reduce to simmer. Reduce until slightly thicker. Take off heat add lime zest/ vanilla. stir well. Grill peaches face down till soft. place in dish fuzzy side down. Top w/ sauce.
Saute onions and peppers with olive oil Pam, add tomatoes until softened then salt and pepper. Add spinach and cover until wilted. Place veggies in tray a little less then half way full. Add egg white to each about half way or a little more. Place in oven for 20 min at 350 degrees.
For lunch I'm having organic egg salad on half a whole wheat pita and fresh veggies =]
2 hard boiled organic eggs
1 tbsp light miracle whip
1 tsp brown spicy mustard
Chop up the egg and add the miracle whip and mustard. I also add a dash of salt and pepper! Place in half of Joseph's Oat bran and flax whole wheat pita! =] Serve with fresh veggies or whatever is convenient! <3
For supper today I had gnocci with tomato sauce covered with cheese and baked till cheese melted (350 degrees for 15 minutes ish). You just have to boil the gnocci for a bit until they float and they are ready to go! Also had a salad on the side with sliced up romaine, cucumber, celery, green onions and almonds with a home-made white wine vinegar and olive oil dressing. A bit of salt& pepper and you've got a great meal!
Just made this great snack. One apple sliced up and in a bowl: 1 tbsp organic peanut butter, a bit of honey and some cinnamon, mix it up and dip the apples into it. mmm
lately i've been making this.. i've never had quinoa before but i made it this way and it was delish and protein packed! ....
1/2 cup quinoa with some basil, and i like to put in some cayenne pepper for a little kick :). Put some spinach in a pan with about a tbsp of canola oil and cook that until its wilted. Then on my george foreman grill, i grill up some chicken that i sprinkle with a spicy chicken seasoning. When everything is cooked, I just mix it all together and enjoy! SO YUMMY!
This morning made sweet potato hash browns. Just chop them up into little cubes, add some olive oil, salt&pepper and any other seasoning you want (I usually add thyme or italian seasoning) and bake for 20 min at 450 degrees turning them halfway through.
Couscous salad: Half a cup of couscous with half a cup of boiling water, mix together and cover for 5 minutes. Add chickpeas, chopped veggies (carrots, celery, peppers, etc) with a bit of green onion, olive oil and any vinegar or even lemon juice. Makes a great lunch on the go!
Today I made an awesome vegetable curry! Really healthy and really fast! I chopped up a bunch of veggies (carrot, broccoli, celery, potato, onion, mushrooms), garlic, added half a can of chickpeas, put them all in a medium sauce pan and added some water to steam the veggies and a few table spoons of a curry powder mix i had. I cooked it for 10-15 minutes on low and served on basmati rice. Delicious!
Here's an idea for anyone with kids: instead of peanut butter and jelly, try peanut butter with sliced strawberries on whole wheat bread. So many of the jellies have high frutose corn syrup or just extra sugar they don't need. The whole fruit provides fiber and nutrients too! I won't lie, I love this as well...it's a good grown-up snack too. And if you want to cut the carbs some try it on a rice cake instead.
I had this for breakfast and it was the best oatmeal recipie I ever had! 1/4 banana mashed up, 3 tablespoons of raw organic oats, several generous shakes of cinnamon. cover with water and put a paper towl over the bowl and microwave. Then when it's ready stir in a small scoop of vanilla protein powder and add a little stevia. It's a really simple one to make and tastes AMAZING!!!! we love adding a little protein to our oatmeal to give it that extra push!
Greek Quinoa with Avocado-4 servings Ingredients 1/2 cup uncooked Quinoa 1 cup of water 2 Roma tomatoes, seeded and finely chopped 1/2 cup shredded fresh spinach 1/3 cup finely chopped red onion 2 tbsp of lemon juice 2 tbsp olive oil 1/2 tsp of salt Spinach Leaves 2 avocados, pitted, peeled, and sliced 1/3 cup crumbled feta cheese or low fat mozzarella
CHOCOLATE PEANUT BUTTER CUPS w a twist! • 1lb Dark Choc/Carob Chips • PB -1 1/2 C • Organic Sea Salt (as needed) • Sm ice trays/muffin tins 1. Melt choc. 2. Coat insides of candy cups with choc. 3. Put in freezer until set (~10mins) 4. Remove & spoon PB in each cup until 3/4 full 5. Top with remainder of choc. 6. Immediately top with a dash of sea salt for that perfect sweet & salty combination! 7. Put in freezer to set (~20mins) 8. Enjoy! and as K&K always say…everything in moderation!
Oil 16oz micro safe dish with coconut oil. Set aside. Drop all ingredients in a sm bowl and mix. Press mixture into dish and even out. In the microwave, cook for 3 1/2min. It's done when it pulls away from the sides of the dish. Allow to rest for 1 min then tip onto plate. ENJOY!!
Italian Bake =] ...1/3 c Bisquick Heart Smart®,2 tbsp fat-free egg product,1 tbsp water,1/8 tsp garlic powder,1/4 c diced yellow bell pepper,1/4 c chopped onion,1/2 c cut-up cooked chicken breast,1/2 c diced tomatoes,1/4 tsp Italian seasoning,1/4 c shredded fat free cheese ... Oven to 400°F. Spray 8x4-in loaf pan w/ cooking spray. Stir Bisquick, egg product, water and garlic powder; spread in pan. Cook pepper and onion, add chicken, tomatoes and Italian seasoning. Put in pan. Bake till golden.
If you like to munch in the afternoon I highly recommend kale chips. TIU introduced me to these and they are amazing. I load up a cookie sheet with kale pieces (removing any large stems) then use 1/2-1TBSP olive oil, sprinkle with a little sea salt and salt-free seasoning (I love cayenne pepper) and bake at 350 for 15 minutes. These are delicious and give the sensation of 'munching' without ruining all the hard work you put in. Pair it with hummus for an extra treat!
Lunch today, super easy. Raw cucumber, avocado, lettuce, tomatoes, red onion, shredded carrot and a little bit of low fat cream cheese on a spinach wrap. Good, quick and easy
A friend showed me this recipe =] Tempeh Taco Bites!
- 1/2 block of tempeh, cut into 8equal rectangles
- 2 whole-wheat flour tortillas, cut into quarters
- 1/4 c salsa
- 1/4 c non-dairy cheddar shreds
Cover the tempeh with salsa and let it marinate in the fridge for at least an hour. Preheat oven to 400. Make bites by placing piece of tempeh and a pinch of cheese onto tortilla triangle, then rolling them up tight. Place on baking sheet. Bake for 10-12 minutes. Serve w/ salsa!
For dinner, I'm making a chicken pot pie. It's NOT what you think! =]
1c. cut-up cooked chicken, 12 oz Green Giant Steamers frozen mixed veggies, thawed, 1 can (10 3/4 oz) condensed fat-free cream of chicken soup, 1/2c. skim milk, 1c. Bisquick Heart Smart mix,1/2c. skim milk , 1 egg.
Oven to 400°F. In 2-qt casserole, mix chicken, vegs, soup and 1/2 c milk. Microwave 4 min; stir. Blend Bisquick mix, 1/2 c milk and egg. Pour over veg mix. Bake uncovered about 30 min. 6 serv, 220 cal ea
For lunch, I packed ingredients to make a pita pizza!! =] I got this recipe from once of the video responses!! Thanks @noskittles1!
I use Joseph's whole wheat oat bran and flax seed pitas (60 cal!), 8 turkey pepperonies, half a green pepper (chopped), 5 grape tomatoes (halved), 1/4 c. tomato sauce, and 1/4 c. fat free cheddar.
Top pita with ingredients. I'm going to toast mine in a toaster oven for a couple min. <3 ENJOY! Check out the video as well!
Quick and easy breakfast: 1 slice seeded wheat bread (I like 'The Bakers' bread, absolutely nothing funny in it and sugar free), with 1 TBSP peanut butter, 1/4 sliced banana, sprinkled with cinnamon. This with Meta-D is awesome!
Tonight for dinner I had cod. I put it in bread crumbs and cooked it in a pan with olive oil. Add seasoning if youd like. It took like 5 minutes and its so good!
Really quick "Italian Salsa" (not actually from Italy it is just what I call it!)
Choped Veggies! My favorites are tomato, cucumber, and celery. Play with the amounts you use depending on how many people it feeds.
Put in bowl and add enough Italian dressing (or light dressing of choice) to lightly cover all ingredients. The dressing should not over power the flavor of the vegetables but instead compliment them. Stir and enjoy with Pop chips or whole grain tortilla chips!
When I have a sweet tooth I make some organic oatmeal and while that is cooking I mash a banana. Then I add the oatmeal to the mashed banana. Then put some cinnamon and nutmeg. YUM!
Dinner tonight: Pork tenderloin marinated in low sodium teryaki sauce with garlic. Bake in oven at 400 degrees for about 45 min (they say 20min per pound) until it reaches internal temp of 165. Serve with steamed zuchinni sprinkled with 21 Seasoning Salute from Trader Joe's (or other salt free condiment). Make sure pork is lean and any marinades are low sodium.
1 spaghetti squash,1/3 cup olive oil,2 cloves garlic, minced,4 or 5 cups of baby spinach, 1 medium tomato cut into chunks,juice/ pulp of 1 lemon or lime,2 tsp sea salt, 2 tsp red pepper flakes
Cook Squash, remove threads, and set aside. Saute garlic/ oil in for about 1 minute. Add spinach/ tomato & quickly toss, until spinach is 1/2 withered
Stir in lemon/lime juice and pulp, red pepper flakes and sea salt, sauté. Add squash threads until all combined.
Here is a snack I made for my boyfriend this morning for him to pack up and take to work.
1 scoop of protein powder ( I use Muscle Milk Light)
1 apple cut up
Cinnamon
In a bowl , combine one scoop of protein powder and a little water until it forms a frosting like texture. Once you get the mixture set, add some cinnamon, and the apple slices! Enjoy! <3
This snack is FILLED with protein and fiber! I got this from fitsugar.com
Thanks for this challenge girls!! I have so many new recipes =]
For lunch I'm making a mixed greens salad with chicken, strawberries, edemame, avocado, a few chopped walnuts, and TIU sweet maple dressing! I put this together from a picture on the TIU website. <3
I'm all about the frozen yogurt! Last night I made fro yo pops! =] Combine some ripe berries of your choosing (I used blackberries and strawberries), Greek yogurt, and stevia to sweeten. It's a loose recipe, so you can add different amounts. Put ingredients in blender to combine and then move the mixture to popsicle containers. Freeze for a couple hours. Voila! Super easy <3
Breakfast was Banana Nut bread oatmeal. 1/4C Oatmeal made in 3/4C water (boil water, add oatmeal reduce heat to medium and cook until water is absorbed), 1/4 banana sliced and added in while still hot, 1 TBSP crushed walnuts, and 1 tsp cinnamon. Mix it up and enjoy!
5. Heat remaining oil in wok. Add eggs, stirring until almost set. Add noodles, tofu, onion mixture, pak choy, beansprouts, coriander, peanuts and sauce mixture to wok. Stir fry for 1 minute, tossing until heated through. Serve with lemon wedges if you like :)
I just don't have very fancy recipes, I feel like I'm always in a hurry. Tonight I made chickpeas seasoned with paprika and cumin added to sauteed spinach and garlic.
Honey-Mustard Chicken salad! *3/4 cup cooked pasta *1/2 cup frozen baby peas *1/2 cup cherry tomatoes (halved) *1/2 precooked grilled chicken strips *1/4 cup Parmesan cheese *2 tbsp. light honey mustard dressing. 1. while the pasta is cooking put the peas and tomatoes in a strainer and rinse under hot water for a few seconds. 2. Once the pasta is cooked, drain and place in a container with a lid. 3. Toss in peas, tomatoes, and chicken. 4. Add cheese and dressing, then toss to coat.
So I was away all weekend with little chance to post, but hope to get a few more recipes in this week. For lunch I wanted to share a great leftover idea. Last night for dinner I stir-fried 4 peppers, 1 onion, 1 clove garlic and 1lb ground turkey breast in a about 1 TBSP sesame oil (this was for my family and leftovers). Today for lunch I heated up the leftovers and just wrapped them in a low-carb tortilla to make a burrito since at night I am avoiding the starch. It was delicious and easy!
So excited about lunch! Spring Greens with homemade jerk chicken slices (used jerk chicken seasoning and grilled chicken last night), sliced strawberries, quinoa, homemade avocado dressing: 1/4 avocado, 1/4 c. fresh orange juice, 1.5 green onions, salt/pepper to taste (food process all). The TIU plan is helping me not only lose weight, but I FEEL so much better!
Hey Karena and Kartina,unfortunately am not financially stable to buy the workout but I have watched your videos and have never felt so inspired, and for the first time I actually want to succeed with my workout and diet thank to you girls! I cant stand looking in the mirror because all I see is dissapointment! I am currently about 188 pounds ! But I want to be around 128 to 130! I'm sure you girls can help make this possible! thanks
Warm 2 tsp oil in large, heavy nonstick saucepan over medium-low heat. Add a small onion chopped; cook 4 minutes, stirring. Add 3/4 c. barley and 1 tbsp thyme; stir to coat. Season with salt and pepper. Add 1 cup of chicken broth; bring to a simmer. Cook 10 minutes, stirring often. Stir in remaining 3 cups broth. Cook 30 minutes. Add 10 oz spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, ga
I am a complete and total sucker for ice cream and peanut butter. So what can possibly be better than both of those combined?! I use 1/2 cup of light artisan vanilla bean ice cream and I add one tablespoon of creamy or chunky peanut butter and I eat. It completely satisfies my sweet tooth. I can never give up these two things. So good.
1.Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
2.Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine
Quinoa and Smoked Tofu Salad Ingredients: 2 cups water 3/4 teaspoon salt, divided 1 cup quinoa, rinsed well 1/4 cup lemon juice 3 tablespoons extra-virgin olive oil 2 small cloves garlic, minced 1/4 teaspoon freshly ground pepper 1 6- or 8-ounce package baked smoked tofu, diced 1 small yellow bell pepper, diced 1 cup grape tomatoes, halved 1 cup diced cucumber 1/2 cup chopped fresh parsley 1/2 cup chopped fresh mint
Fruit Salad with a sweet tooth! Everyone needs a little fun with a healthy diet.
Some slice of organic Banana, strawberries, pineapple, and some blueberries and black berries topped with shredded coconut, a couple pieces of dark chocolate, and sugar wafers for a treat. It's sweet, but it's sunday and not as bad as having a sundae!
Prep: Add the onion and celery in a saucepan and cook, stirring often, for 5 minutes. Increase heat to medium-high and add kidney and garbanzo beans. Add the tomato paste, garlic, allspice, salt and pepper. Add half the broth and stir to combine. Add remaining broth and bring to a boil, stirring to scrape up any cooked-on bits. Add the sweet potatoes. Partially cover pan and simmer for 20 minutes or until vegetables are tender. Add the green and red pepper and zucchini and cook for 10 minutes.
For dressing, mix 1-2 tbsp olive oil with 1 tbsp balsamic vinegar and 1 tsp Dijon mustard. Shake and drizzle over salad. Mix salad until all ingredients are evenly combined.
Tofu Salad-1 package firm tofu; 8-12 cups mixed greens salad; 1/4 red onion; diced; 1 medium tomato, sliced;1/2 cup cucumber, sliced;1/2 avocado, sliced;1 tbsp pine nuts;1 tbsp dried cranberries Dressing:1-2 tbsp olive oil,1 tbsp balsamic vinegar, 1 tsp Dijon mustard Preparation: Lightly sear tofu in a pan until golden brown and chop into cubes. Combine all ingredients with mixed greens in a large bowl. (Continued...)
Red, Black, & Yellow Burrito! *1/2 cup of canned black beans. *1/4 cup canned corn. *2 tbsp. canned diced tomatoes. *1/4 cup cooked brown rice. *2 tbsp. pepper jack cheese. *1 ten-inch whole wheat tortilla. 1. Put beans in a strainer and rinse. 2. In a large, bowl toss the beans with the corn and tomatoes. 3. Stir in rice and cheese. 4. Put the mixture on the tortilla and roll it up.
Visit with the in-laws this weekened, not as easy to eat healthy. We went to breakfast with the Easter Bunny this morning and the buffet left a great deal to be desired. I settled for scrambled eggs and fresh fruit. Although not exactly what I would have made, it is possible to make health(ier) choices even when out!
Wheat Berry Tabbouleh wheat berries cherry tomatoes, quartered red onion, diced green onion, diced red pepper, diced garlic, diced fresh parsley, chopped (arugula or spring mix if making salad) dressing:(in order of amount of ingredient) balsamic vinegar olive oil lemon juice Dijon mustard soy sauce Bring water to a boil & cook wheat berries about 30-35 minutes. Add all chopped veggies to a bowl, add wheat berries. In a small bowl mix dressing, pour over salad, mix well.
Combine all ingredients in a bowl. Form into a burger patty. Spray patty with olive oil cooking spray. Cook on medium high heat for 3.5 minutes on each side. Top off with 1/4 avocado and 1 tbs of salsa. I used Frontera Jalapeno Cilantro Salsa, it'
Combine all ingredients in a bowl. Form into a burger patty. Spray patty with olive oil cooking spray. Cook on medium high heat for 3.5 minutes on each side. Top off with 1/4 avocado and 1 tbs of salsa. I used Frontera Jalapeno Cilantro Salsa, it's all natural with no preservatives :)
Yummy Oatmeal Raisin Protein Muffins!! =] 1/2 cup oats, 1/2 cup liquid egg whites, 1/4 cup raisins, 2 tbsp packed brown sugar , 1/2 tsp of vanilla extract, 1/2 tsp of baking powder, A shake of cinnamon and nutmeg, 1. Preheat oven to 350 F 2. Combine all ingredients in a mixing bowl. 3. Coat muffin tin with cooking spray. 4. Divide mixture evenly among muffin cups (make sure to include all liquids). 5. Cook for 12-15 minutes. Enjoy before or after a workout!! <3
My favorite snack before bed is to take a cup of dark chocolate almond milk and heat it in the microwave for 1 minute! super good and satisfies my crazy sweet tooth ;)
How tall are you both and how much do you weigh> I think were all interested in knowing that, Im about 5'7, and currently at 124, yes I lost abouuut 35-40lbs!!!!!
HEY KARENA AND KATRINA!~!~ I have the biggest sweet tooth, and i like to make these for those times, and I try not to eat them all because there sooo yummy!! My Healthy Blueberry Muffin Recipe: 1 3/4 cup wholewheat flour 1/2 cup firmly packed Splenda brown sugar 1 Tbsp + 1 tsp baking powder 1 tsp ground cinnamon 1/2 tsp ground allspice 1/2 tsp salt 1 cup nonfat yogurt 2 Tbsp canola oil 2 Tbsp unsweetened applesauce 1 egg, lightly beaten 1 cup fresh or frozen blueberries
This morning I had a TIU cinnamon smoothie, but I added half a frozen banana for an extra twist! What a wonderful breakfast after my morning bootycall!
@ToneItUpcom I weighed myself this morning and I am in the 130s!!! I haven't been this weight in FOREVER!! I feel so good about myself!! Ahh this is just a great day. Thank you girls so much for all you do, the inspiration and motivation that you give to every single person who follows you. =] Seriously! I cannot tell you enough. I could NOT have done this without you!! <3 I have tried so many diets/workout plans and have failed....Not this time!! Woohoo!
First I want to say thanks Katrina & Karena for giving me the motivation to be good during my son's bday party. I stuck to the veggies and hummus and just enjoyed watching him! On a night after an exhausting day I need an easy dinner to make. I love the Quick & Lean TIU dinner. 1C frozen veggies, 1/2TBSP olive oil, 1/4C garbanzo beans, 10 raw almonds, 1/4Cmushrooms, 1Cspinach. Cook veggies on medium with oil for 3 min, add almonds, mushrooms, spinach. Add mrs. Dash cook 2 min. Done, amazing!
Grilled chicken Fajitas!! (big serving size for the family) 1/3 cup freshly squeezed lime juice 6 tbsp. vegetable oil 3 cloves garlic, minced or pressed 1 tbsp. Worcestershire sauce 1½ tsp. brown sugar 1½ tbsp. minced fresh cilantro 1 tsp. salt ¾ tsp. pepper 2-3 boneless, skinless chicken breasts, butterflied 1 large red onion, sliced 2 large bell peppers, stemmed, quartered and seeded 8-12 (6-inch) whole wheat flour tortillas yummm. I had this for dinner :)
for an after school snack i always eat chobani greek yogurt with granola. My favorite is the peach flavor and then i put in chocolate or banana granola
I LOVE edamame hummus as a great snack- 2 cups shelled cooked edamame 1 cup drained silk tofu (this gives it a great creamy texture!) pinch salt (to taste) pinch white pepper (to taste) 1.5 teaspoon cumin 1/2 teaspoon coriander 3 cloves minced garlic (or more to taste - yum!) 1/4 cup good quality olive oil 1/3 cup lemon juice Blend up all the ingredients in a food processor, taste and adjust any seasonings. about 195 calories, 6g protein, and 3.5 grams fiber in 1/4 cup serving. Enjoy!
Wash and peel the sweet potato and then use a knife or crinkle cutter (love those things) to cut the potato into long strips. Spray with Olive Oil Cooking Spray and sprinkle with salt/pepper and a dash of cinnamon. Bake at 400 degrees for 20 minutes then turn them over for another 20 minutes. Enjoy!!
I love making these-just love sweet potatoes! Low in carbohydrates! :)
Here is a low fat red velvet cupcake recipe that is absolutely amazing. No butter, eggs, or oil!
Ingredients:
1 box Red velvet cake mix
1 small can of Pure Pumpkin (make sure it is NOT the pumpkin pie mix)
Bake at 350 degrees for 20 minutes. They are great plain but if you want something extra you can top it off with some Cool Whip Light as an alternative to high calorie frosting!
I love this recipe because it is a great source of whole grains and high in fiber. It really gives me the energy I need to get going in the morning! Hope you enjoy it as much as I do! :))
TIU Protein Pancakes =] 1/4 cup egg whites 1 scoop vanilla protein powder 1/2 banana (mashed) 1 tsp cinnamon 1 tbs flaxseed Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.
Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium. Cook one side until it starts to bubble.Flip over and cook on the other size until the middle is done. <3
For lunch today I'm having Spicy Tuna Spinach Salad! =] Salad: 2 c. spinach, 1/3 c. corn, 1/3 c. black beans, 2 oz. tuna, Dressing: 1 tbsp lime juice, 1.5 tsp olive oil, 1/8 tsp chili powder So easy! Very Yummy!
Perfect breakfast from TIU girls= 1/2 c. of oats with 1/2 c. almond milk, stir in a half of a banana, sprinkle on cinnamon and stevia, add chopped strawberries and a drizzle of honey! YUM
Quinoa & Fruit Salad <3 (makes 4 servings, adjust to your liking) 2 tbsp extra virgin olive oil 2 tbsp orange juice 1tbsp cider vinegar 2 tsp finely chopped shallots 1/4 tsp salt 1/4 tsp pepper 2 c. cooked quinoa 1 c. chopped nectarine (or mandarin oranges) 1 c. mixed fresh berries, such as blueberries and raspberries 2 tbsp toasted almonds Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.
2 scrambled eggs, handful of spinach, a little bit of shredded cheese...cook and enjoy! I added some fresh locally made salsa on the side! YYUUMM!!! <3 ToneItUp!!
Last night for dinner I had baked chicken and asparagus. Really simple. Place chicken breasts in pan and sprinkle with a Salt Free seasoning. I like Trader Joe's 21 Seasoning Salute, but Mrs. Dash is also yummy. Bake at 375 for 30-40 min until chicken is no longer pink. Asparagus can be steamed, or even microwaved.
To top the cupcakes I use a yogurt cheese frosting that I got from Clean Eating for Kids and Families. I make yogurt cheese by straining 2C of lowfat organic plain yogurt with cheese cloth for 24hours. Then, I blend the 'cheese' with 1/2 to 1C powdered sugar and 1tsp vanilla. This on the whole wheat cupcakes is amazing!
Today is my son's 2nd birthday. I wanted to find a healthy recipe for cupcakes that he and his friends will enjoy. Although not a part of our Tone it Up Plan, I wanted to share the recipe I found. At Cook.com I found a delicious recipe for whole wheat applesauce cupcakes. 1/2C vegetable oil, 3/4C dark organic brown sugar (cream these 2), add 1 tsp baking soda and 1C unsweetened applesauce. Then add 1.5C Whole Wheat Flour and 1tsp cinnamon. Bake at 375 for 20min.
Protein Pancakes :) Mix in bowl 2 egg whites 1/4 cup oatmeal 1 tbsp ground flaxseed 1/4 cup plain greek yogurt Dash of cinnamon 1 tsp vanilla extract Spoon onto greased pan (use olive oil) on low/medium heat. Cook for approx 3 mins each side. Top with berries (I buy the frozen medley and microwave so its warm) and a drizzle of agave nectar if you need a little sweet Makes about 3 pancakes. I love this breakfast because it starts you off with protein, whole grain, omega 3s and antioxidants!
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NomNuggetNom 1 month ago
@NomNuggetNom yay! we love our Tone It Up Team <3
ToneItUpcom 1 month ago
@heyitsandieefromAUS me too! I just found this, and i am on the tone it up program as of...this weekend!! good luck!
lailaland1 4 months ago
can you show how to get your guy's arms? :) thanks for your vids
blondchick4 7 months ago
lol u guys are my background for my computer! ^__^
coolicesk8r 8 months ago
is it bad if i only like the vanilla chobani? i know it has sugar addedbefore but... is it realllyyy that bad?!?!1
blondlicous03 8 months ago
For lunch yesterday in honor of the royal wedding i made a cucumber sandwich but i switched it up a little. i took 2 slices of toasted Ezekiel sprouted grain bread, then instead of mayo i used hummus, and you can use any hummus flavor that suits your fancy. Then i added baby spinach but took off the stems.
MayBell365 10 months ago
for breakfast i made healthy pancakes. I put a cup of oats, 4 egg whites, one whole egg, a banana and some cinnamon in a blender. after mixing it up to a pancake liquid consistency, i poured it onto a pan and cooked it and made delicious pancakes topped with blueberries or whatever you want to put on it. My mom really liked them too.
MayBell365 10 months ago
Asian Chopped Salad(continued...)
Nutritional Info:
Per 1-cup serving: 60 calories, 3 g protein, 9 g carbohydrates, 1.5 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 270 mg sodium
fushsiarose 10 months ago 14
Asian Chopped Salad(continued...)
Directions:
In a food processor, blend the following ingredients until smooth: tofu, miso, rice wine vinegar, lime juice, water, soy sauce, peanut butter, pickled ginger, honey, mustard powder, garlic and red pepper flakes.
Stir in scallions and cilantro.
Combine green cabbage and red cabbage with carrot, bell pepper and cilantro in a large mixing bowl.
Add ½ cup Asian Dressing and toss well. Garnish with cilantro and sesame seeds (if desired).
fushsiarose 10 months ago 14
Asian Dressing (Continued...)
(Makes 1 ½ cups)
1 tablespoon honey
1 ½ teaspoon mustard powder
1 ½ teaspoon minced garlic
2 tablespoons minced scallions
2 tablespoons chopped, fresh cilantro
½ teaspoon red pepper flakes (optional)
Sesame seeds (optional)
fushsiarose 10 months ago 8
fushsiarose 10 months ago 8
Asian Chopped Salad:
Salad
2 cups green cabbage, sliced thin
2 cups red cabbage, sliced thin
1 cup grated carrot
1 red bell pepper, julienned into 1-inch strips
2 tablespoons chopped, fresh cilantro
fushsiarose 10 months ago 8
Chili part 2: Make sure to drain and rinse the beans. Heat everything through and simmer until you're ready to eat.
angelbrtify 10 months ago
Vegetarian chili: 4 bell peppers (color variety), 1 large onion, 1-2cloves minced garlic, 1 TBSP olive oil. Heat all these vegetables in oil over medium until they start to get soft. Add 2 cans tomato paste and 1 can diced tomatoes, add water to help reach desired consistency (you can use tomato sauce instead of paste and skip the water, I usually use paste because the sauce has added sugar). Add 1 can each garbanzo beans, black beans, and red kidney beans. Sprinkle with chili powder for spicy
angelbrtify 10 months ago
Lunch was half a bbq chicken breast sliced in a wrap with asparagus. If you make bbq chicken check the ingredients to make sure it's not loaded with sugar and that it doesn't have HFCS in it. I used Annie's organic bbq sauce from whole foods and really liked it.
angelbrtify 10 months ago
Sunflower seed butter!
Combine sunflower seed butter with cinnamon and dunk bananas, dates, apples, avocados, Wheat Thins into the mix. Add some honey too! Sooo sooo goood! Helps get away from the peanut and the allergies.
1beautifulsportychic 10 months ago
1beautifulsportychic 10 months ago
For a snack later, I made TIU egg muffins!! =]
1 c egg whites
1/4 c peppers chopped
1/4 c onions chopped
1/4 c cherry sliced into 2
1 1/2 c baby spinach
salt pepper to taste
Saute onions and peppers with olive oil Pam, add tomatoes until softened then salt and pepper. Add spinach and cover until wilted. Place veggies in tray a little less then half way full. Add egg white to each about half way or a little more. Place in oven for 20 min at 350 degrees.
I'm so excited!
cacollins123 10 months ago
For lunch I'm having organic egg salad on half a whole wheat pita and fresh veggies =]
2 hard boiled organic eggs
1 tbsp light miracle whip
1 tsp brown spicy mustard
Chop up the egg and add the miracle whip and mustard. I also add a dash of salt and pepper! Place in half of Joseph's Oat bran and flax whole wheat pita! =] Serve with fresh veggies or whatever is convenient! <3
cacollins123 10 months ago
I was busy this morning, so breakfast was quick and easy!! =] Chobani!
1/2 c. Chobani plain
fresh blackberries and strawberries
a dash of cinnamon
Add all together! This is easy for on the go! I also had a small piece of whole wheat toast!! Good Morning!!
cacollins123 10 months ago
white fish in salsa verde
fish with potatoes, garlic and herbs served with spinach and tomatoes
super delicious
2603blume 10 months ago
For supper today I had gnocci with tomato sauce covered with cheese and baked till cheese melted (350 degrees for 15 minutes ish). You just have to boil the gnocci for a bit until they float and they are ready to go! Also had a salad on the side with sliced up romaine, cucumber, celery, green onions and almonds with a home-made white wine vinegar and olive oil dressing. A bit of salt& pepper and you've got a great meal!
pinthera 10 months ago
Just made this great snack. One apple sliced up and in a bowl: 1 tbsp organic peanut butter, a bit of honey and some cinnamon, mix it up and dip the apples into it. mmm
pinthera 10 months ago
lately i've been making this.. i've never had quinoa before but i made it this way and it was delish and protein packed! ....
1/2 cup quinoa with some basil, and i like to put in some cayenne pepper for a little kick :). Put some spinach in a pan with about a tbsp of canola oil and cook that until its wilted. Then on my george foreman grill, i grill up some chicken that i sprinkle with a spicy chicken seasoning. When everything is cooked, I just mix it all together and enjoy! SO YUMMY!
xnoonesangel33x 10 months ago
This morning made sweet potato hash browns. Just chop them up into little cubes, add some olive oil, salt&pepper and any other seasoning you want (I usually add thyme or italian seasoning) and bake for 20 min at 450 degrees turning them halfway through.
pinthera 10 months ago
Couscous salad: Half a cup of couscous with half a cup of boiling water, mix together and cover for 5 minutes. Add chickpeas, chopped veggies (carrots, celery, peppers, etc) with a bit of green onion, olive oil and any vinegar or even lemon juice. Makes a great lunch on the go!
pinthera 10 months ago
Healthy drink you can make it just make a big batch of fruity tea and put it in the fridge!
pinthera 10 months ago
Today I made an awesome vegetable curry! Really healthy and really fast! I chopped up a bunch of veggies (carrot, broccoli, celery, potato, onion, mushrooms), garlic, added half a can of chickpeas, put them all in a medium sauce pan and added some water to steam the veggies and a few table spoons of a curry powder mix i had. I cooked it for 10-15 minutes on low and served on basmati rice. Delicious!
pinthera 10 months ago
Here's an idea for anyone with kids: instead of peanut butter and jelly, try peanut butter with sliced strawberries on whole wheat bread. So many of the jellies have high frutose corn syrup or just extra sugar they don't need. The whole fruit provides fiber and nutrients too! I won't lie, I love this as well...it's a good grown-up snack too. And if you want to cut the carbs some try it on a rice cake instead.
angelbrtify 10 months ago
Bananas Foster Protein Oatmeal!!!!!
I had this for breakfast and it was the best oatmeal recipie I ever had! 1/4 banana mashed up, 3 tablespoons of raw organic oats, several generous shakes of cinnamon. cover with water and put a paper towl over the bowl and microwave. Then when it's ready stir in a small scoop of vanilla protein powder and add a little stevia. It's a really simple one to make and tastes AMAZING!!!! we love adding a little protein to our oatmeal to give it that extra push!
aliciabenz 10 months ago
A healthy PEANUT BUTTER CHOCOLATE CUP recipe to fix that "Sweet & Salty tooth"! (carob chips are great w it too!)
A little twist I created for K&K at ToneItUp!!!
Check out the full recipe on twitpic.com photo # 4kkczv
...this may be easier to read :D
marasmoves 10 months ago
fitgirl91 10 months ago
marasmoves 10 months ago
salad made of asparagus, tomatoes, chives, pumkin seeds and olive oil and balsamic vinegar
love it :-)
2603blume 10 months ago
Banana Cocoa Smoothie!
1 Frozen banana
1/2 Cup silken tofu
1/2 cup soymilk (or any milk you prefer)
2 tbsp unsweetened cocoa powder
1 tbsp honey
Blend tofu, milk, cocoa and honey in blender until smooth. Add frozen banana and puree until smooth.
1beautifulsportychic 10 months ago
Strawberry Quinoa Bake for dessert! =]
1/2 6-8 strawberries ran through blender
1/2 cup quinoa flakes
1 tbsp brown sugar
1 tbsp of chia seeds
2 tbsp apple sauce
1/4 c unsweetened shredded coconut
Oil 16oz micro safe dish with coconut oil. Set aside. Drop all ingredients in a sm bowl and mix. Press mixture into dish and even out. In the microwave, cook for 3 1/2min. It's done when it pulls away from the sides of the dish. Allow to rest for 1 min then tip onto plate. ENJOY!!
cacollins123 10 months ago
Italian Bake =] ...1/3 c Bisquick Heart Smart®,2 tbsp fat-free egg product,1 tbsp water,1/8 tsp garlic powder,1/4 c diced yellow bell pepper,1/4 c chopped onion,1/2 c cut-up cooked chicken breast,1/2 c diced tomatoes,1/4 tsp Italian seasoning,1/4 c shredded fat free cheese ... Oven to 400°F. Spray 8x4-in loaf pan w/ cooking spray. Stir Bisquick, egg product, water and garlic powder; spread in pan. Cook pepper and onion, add chicken, tomatoes and Italian seasoning. Put in pan. Bake till golden.
cacollins123 10 months ago
For lunch I'm having White Chicken Chili leftovers =] You can tweak it, but this is the original recipe.
1 lb gr chicken, 1 med onion, chopped, 2 tsp chopped garlic, 3 c organic chicken broth,1 1/2 tsp oregano,1 tsp gr cumin ,1/4 tsp cayenne,2 med zucchini, chopped
15 oz great northern beans, drained, rinsed,4.5 oz chopped green chiles,1/2 c shredded fat free cheese
Cook chicken, onion and garlic. Add other ingredients (except cheese) and simmer about 10 min. Add cheese.
cacollins123 10 months ago
Breakfast shake from fitsugar!
1.5 c raw spinach
10 frozen blackberries
1 small banana
1/2 tablespoon ground flax
3/4 c soy milk (or any other milk)
DIRECTIONS
In a blender, add spinach and flax. Now banana, blackberries, and soy milk. Blend on high for 1 minute. =]
You can add any berries you want! It was very yummy after my Bootycall!! <3
cacollins123 10 months ago
Breakfast today....
1/2 cup of steel cut oats
3/4 cup of water
Splash of almond milk
1T of agave
1/4 cup dried cranberries
Mix them up and heat on stove.
par12199 10 months ago
If you like to munch in the afternoon I highly recommend kale chips. TIU introduced me to these and they are amazing. I load up a cookie sheet with kale pieces (removing any large stems) then use 1/2-1TBSP olive oil, sprinkle with a little sea salt and salt-free seasoning (I love cayenne pepper) and bake at 350 for 15 minutes. These are delicious and give the sensation of 'munching' without ruining all the hard work you put in. Pair it with hummus for an extra treat!
angelbrtify 10 months ago
Snack today was easy....apple and 12 almonds.;)
par12199 10 months ago
Lunch today, super easy. Raw cucumber, avocado, lettuce, tomatoes, red onion, shredded carrot and a little bit of low fat cream cheese on a spinach wrap. Good, quick and easy
ash2asl 10 months ago
A friend showed me this recipe =] Tempeh Taco Bites!
- 1/2 block of tempeh, cut into 8equal rectangles
- 2 whole-wheat flour tortillas, cut into quarters
- 1/4 c salsa
- 1/4 c non-dairy cheddar shreds
Cover the tempeh with salsa and let it marinate in the fridge for at least an hour. Preheat oven to 400. Make bites by placing piece of tempeh and a pinch of cheese onto tortilla triangle, then rolling them up tight. Place on baking sheet. Bake for 10-12 minutes. Serve w/ salsa!
cacollins123 10 months ago
Easy Grillin' Vegan Sausage Skewers!
Field Roast Sausages: Any of the 3 flavors
Vegetables: Tomatoes, Onion, Zucchini, Mushrooms, Bell Peppers
Cut veggies and sausages in cubes to put on a kabob stick, brush w/ oil and grill 2 min on each side. Can cover in desired sauce like bbq etc...
1beautifulsportychic 10 months ago
For dinner, I'm making a chicken pot pie. It's NOT what you think! =]
1c. cut-up cooked chicken, 12 oz Green Giant Steamers frozen mixed veggies, thawed, 1 can (10 3/4 oz) condensed fat-free cream of chicken soup, 1/2c. skim milk, 1c. Bisquick Heart Smart mix,1/2c. skim milk , 1 egg.
Oven to 400°F. In 2-qt casserole, mix chicken, vegs, soup and 1/2 c milk. Microwave 4 min; stir. Blend Bisquick mix, 1/2 c milk and egg. Pour over veg mix. Bake uncovered about 30 min. 6 serv, 220 cal ea
cacollins123 10 months ago
I'm all for simplicity! =] My snack for this afternoon is super easy and yummy!
1/2 c. low-fat cottage cheese (I like Fiber One)
1/2 c. fresh pineapple
1 whole wheat wrap or pita
Place cottage cheese and pineapple in wrap! Finished! It's that easy <3
cacollins123 10 months ago
For lunch, I packed ingredients to make a pita pizza!! =] I got this recipe from once of the video responses!! Thanks @noskittles1!
I use Joseph's whole wheat oat bran and flax seed pitas (60 cal!), 8 turkey pepperonies, half a green pepper (chopped), 5 grape tomatoes (halved), 1/4 c. tomato sauce, and 1/4 c. fat free cheddar.
Top pita with ingredients. I'm going to toast mine in a toaster oven for a couple min. <3 ENJOY! Check out the video as well!
cacollins123 10 months ago
Berry Breakfast Shake! =] Simple breakfast that's so yummy!
75g Strawberries
75g Raspberries
75g Blackberries
150ml Organic Apple Juice
Crushed Ice
Place all of the fruits and juice in the blender and blend until smooth. Pour into a glass over ice and garnish with raspberries and blackberries.
So easy to make before or after your BOOTYCALL!! <3
cacollins123 10 months ago
Quick and easy breakfast: 1 slice seeded wheat bread (I like 'The Bakers' bread, absolutely nothing funny in it and sugar free), with 1 TBSP peanut butter, 1/4 sliced banana, sprinkled with cinnamon. This with Meta-D is awesome!
angelbrtify 10 months ago
This is what I eat for breakfast everyday. I'm a h.s. student so i need something fast!
1 apple sprinkled with honey and cinnamon. Quaker Oatmeal (the weight management one) with chopped up strawberries.
shannonl03 10 months ago
A smoothie I made the other day:
1 container of plain greek yogurt
1/2 a bottle of zico
Strawberries and bananas to taste
Splash of Orange Juice
Blend it all up and you have protein, fruit and electrolytes!
shannonl03 10 months ago
Tonight for dinner I had cod. I put it in bread crumbs and cooked it in a pan with olive oil. Add seasoning if youd like. It took like 5 minutes and its so good!
shannonl03 10 months ago
Really quick "Italian Salsa" (not actually from Italy it is just what I call it!)
Choped Veggies! My favorites are tomato, cucumber, and celery. Play with the amounts you use depending on how many people it feeds.
Put in bowl and add enough Italian dressing (or light dressing of choice) to lightly cover all ingredients. The dressing should not over power the flavor of the vegetables but instead compliment them. Stir and enjoy with Pop chips or whole grain tortilla chips!
froggichik620 10 months ago
When I have a sweet tooth I make some organic oatmeal and while that is cooking I mash a banana. Then I add the oatmeal to the mashed banana. Then put some cinnamon and nutmeg. YUM!
la3la3456 10 months ago
Dinner tonight: Pork tenderloin marinated in low sodium teryaki sauce with garlic. Bake in oven at 400 degrees for about 45 min (they say 20min per pound) until it reaches internal temp of 165. Serve with steamed zuchinni sprinkled with 21 Seasoning Salute from Trader Joe's (or other salt free condiment). Make sure pork is lean and any marinades are low sodium.
angelbrtify 10 months ago
Garlic Spinach & Tomato Spaghetti Squash:
1 spaghetti squash,1/3 cup olive oil,2 cloves garlic, minced,4 or 5 cups of baby spinach, 1 medium tomato cut into chunks,juice/ pulp of 1 lemon or lime,2 tsp sea salt, 2 tsp red pepper flakes
Cook Squash, remove threads, and set aside. Saute garlic/ oil in for about 1 minute. Add spinach/ tomato & quickly toss, until spinach is 1/2 withered
Stir in lemon/lime juice and pulp, red pepper flakes and sea salt, sauté. Add squash threads until all combined.
1beautifulsportychic 10 months ago
for dinner:
a little brown rice with eggplant, onion and spinach in tomato sauce
spice it up with a little feta cheese, chili and a lot of pepper
yuuuuuummmmmm
2603blume 10 months ago
smoothie made of blueberries, spinach, flaxseed, soy milk and cinnamon
very healthy
2603blume 10 months ago
Here is a snack I made for my boyfriend this morning for him to pack up and take to work.
1 scoop of protein powder ( I use Muscle Milk Light)
1 apple cut up
Cinnamon
In a bowl , combine one scoop of protein powder and a little water until it forms a frosting like texture. Once you get the mixture set, add some cinnamon, and the apple slices! Enjoy! <3
This snack is FILLED with protein and fiber! I got this from fitsugar.com
cacollins123 10 months ago
Thanks for this challenge girls!! I have so many new recipes =]
For lunch I'm making a mixed greens salad with chicken, strawberries, edemame, avocado, a few chopped walnuts, and TIU sweet maple dressing! I put this together from a picture on the TIU website. <3
cacollins123 10 months ago
my lunch today:
two slices of whole grain bread with grilled eggplant, tomatoes and a little feta cheese
simple but delicious
2603blume 10 months ago
For breakfast today I had quinoa made in almond milk with a little bit of cinnamon. Then I added blackberries! Yumm
cacollins123 10 months ago
I'm all about the frozen yogurt! Last night I made fro yo pops! =] Combine some ripe berries of your choosing (I used blackberries and strawberries), Greek yogurt, and stevia to sweeten. It's a loose recipe, so you can add different amounts. Put ingredients in blender to combine and then move the mixture to popsicle containers. Freeze for a couple hours. Voila! Super easy <3
cacollins123 10 months ago
Breakfast was Banana Nut bread oatmeal. 1/4C Oatmeal made in 3/4C water (boil water, add oatmeal reduce heat to medium and cook until water is absorbed), 1/4 banana sliced and added in while still hot, 1 TBSP crushed walnuts, and 1 tsp cinnamon. Mix it up and enjoy!
angelbrtify 10 months ago
Method (cont)
5. Heat remaining oil in wok. Add eggs, stirring until almost set. Add noodles, tofu, onion mixture, pak choy, beansprouts, coriander, peanuts and sauce mixture to wok. Stir fry for 1 minute, tossing until heated through. Serve with lemon wedges if you like :)
clairibell1 10 months ago
Method
1. Place noodles in a heatproof bowl and cover with boiling water. Set aside for 3-4min, until tender, using a fork to separate. Drain well.
2. In a jug combine fish sauce, brown sugar and soy sauce. Mix well.
3. In a wok, heat 1 tbs oil on high swirling to coat. Add tofu and fry for 2 minutes. Transfer to plate.
4. Add half remaining oil to wok. Stir-fry onions, garlic and chilli for 1 minute. Transfer to plate with tofu.
clairibell1 10 months ago
clairibell1 10 months ago
@xxnewport23xx but if you gain muscles you also naturally burn more calories, even when you don't work out! That makes you loose more weight! :)
Ethiona 10 months ago
you guys look so good <3
Ethiona 10 months ago
I just don't have very fancy recipes, I feel like I'm always in a hurry. Tonight I made chickpeas seasoned with paprika and cumin added to sauteed spinach and garlic.
angelbrtify 10 months ago
Chicken, Spinach, and Mushroom Quesadillas!
1 Whole Wheat Tortilla
1 chicken breast (diced)
1 cup of fresh spinach
1 wedge of Laughing Cow Light Swiss 2-3 Tbsp of fresh salsa
Grill and Enjoy!!!
fitgirl91 10 months ago
I made a grilled veggie wrap and used greek yogurt as my "sour cream". It was delicious!
Caitlinn732 10 months ago
SparkleandShine28 10 months ago
what is the name of the song in the beginning??
kauilani23 10 months ago
So I was away all weekend with little chance to post, but hope to get a few more recipes in this week. For lunch I wanted to share a great leftover idea. Last night for dinner I stir-fried 4 peppers, 1 onion, 1 clove garlic and 1lb ground turkey breast in a about 1 TBSP sesame oil (this was for my family and leftovers). Today for lunch I heated up the leftovers and just wrapped them in a low-carb tortilla to make a burrito since at night I am avoiding the starch. It was delicious and easy!
angelbrtify 10 months ago
So excited about lunch! Spring Greens with homemade jerk chicken slices (used jerk chicken seasoning and grilled chicken last night), sliced strawberries, quinoa, homemade avocado dressing: 1/4 avocado, 1/4 c. fresh orange juice, 1.5 green onions, salt/pepper to taste (food process all). The TIU plan is helping me not only lose weight, but I FEEL so much better!
aah2256 10 months ago
Hey Karena and Kartina,unfortunately am not financially stable to buy the workout but I have watched your videos and have never felt so inspired, and for the first time I actually want to succeed with my workout and diet thank to you girls! I cant stand looking in the mirror because all I see is dissapointment! I am currently about 188 pounds ! But I want to be around 128 to 130! I'm sure you girls can help make this possible! thanks
toneitupinspired831 10 months ago
Barley risotto :)
Warm 2 tsp oil in large, heavy nonstick saucepan over medium-low heat. Add a small onion chopped; cook 4 minutes, stirring. Add 3/4 c. barley and 1 tbsp thyme; stir to coat. Season with salt and pepper. Add 1 cup of chicken broth; bring to a simmer. Cook 10 minutes, stirring often. Stir in remaining 3 cups broth. Cook 30 minutes. Add 10 oz spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, ga
cacollins123 10 months ago
For lunch I'm having tuna salad! =] I add a couple things to give it a kick!
1 12-oz chunk light tuna, drained and flaked
1 c chopped canned artichoke hearts
1/2 c chopped olives
1/3 c reduced-fat mayo
2 tsp lemon juice
1 1/2 tsp oregano,
Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl.
Easy and extra yummy!
cacollins123 10 months ago
Sinful Tasting Soft Serve
-1 frozen banana
-1 TB of agave sweetner
-1 TB of coco powder
-a splash of unsweetened soy milk
Purée all and enjoy!!! I have had just a purée frozen banana and it is just as good. Tastes just like chocolate ice cream!
par12199 10 months ago
I am a complete and total sucker for ice cream and peanut butter. So what can possibly be better than both of those combined?! I use 1/2 cup of light artisan vanilla bean ice cream and I add one tablespoon of creamy or chunky peanut butter and I eat. It completely satisfies my sweet tooth. I can never give up these two things. So good.
cookiemonsterz14 10 months ago
SIMPLE VERSION OF PEANUT BUTTER PROTEIN SHAKE -1/2 a banana -1 1/2 tbsp. ALL NATURAL peanut butter -2/3 cup vanilla almond milk
*makes 1 serving- about 250 calories*
soooo delicious
NataliaHeartsJB 10 months ago
Preparation:
1.Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
2.Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine
BA2224 10 months ago
BA2224 10 months ago
Fruit Salad with a sweet tooth! Everyone needs a little fun with a healthy diet.
Some slice of organic Banana, strawberries, pineapple, and some blueberries and black berries topped with shredded coconut, a couple pieces of dark chocolate, and sugar wafers for a treat. It's sweet, but it's sunday and not as bad as having a sundae!
1beautifulsportychic 10 months ago
Prep: Add the onion and celery in a saucepan and cook, stirring often, for 5 minutes. Increase heat to medium-high and add kidney and garbanzo beans. Add the tomato paste, garlic, allspice, salt and pepper. Add half the broth and stir to combine. Add remaining broth and bring to a boil, stirring to scrape up any cooked-on bits. Add the sweet potatoes. Partially cover pan and simmer for 20 minutes or until vegetables are tender. Add the green and red pepper and zucchini and cook for 10 minutes.
beautyprncss 11 months ago 14
beautyprncss 11 months ago 14
For dressing, mix 1-2 tbsp olive oil with 1 tbsp balsamic vinegar and 1 tsp Dijon mustard. Shake and drizzle over salad. Mix salad until all ingredients are evenly combined.
beautyprncss 11 months ago 10
Tofu Salad-1 package firm tofu; 8-12 cups mixed greens salad; 1/4 red onion; diced; 1 medium tomato, sliced;1/2 cup cucumber, sliced;1/2 avocado, sliced;1 tbsp pine nuts;1 tbsp dried cranberries Dressing:1-2 tbsp olive oil,1 tbsp balsamic vinegar, 1 tsp Dijon mustard Preparation: Lightly sear tofu in a pan until golden brown and chop into cubes. Combine all ingredients with mixed greens in a large bowl. (Continued...)
beautyprncss 11 months ago 10
whener you eat burger eat turkey burgers or eat lean burgers and use pita bread for the bun or just wrap the burger in lettuce
MsMadisonZ 11 months ago
apple slices with fat free peanut butter
MsMadisonZ 11 months ago
SparkleandShine28 11 months ago
@xxnewport23xx Im going to try this in the morninggggggg
laylaxx2442 11 months ago
@xxnewport23xx I made this just right now thanks sooo much it was soo good!
laylaxx2442 11 months ago
@laylaxx2442 Yeah it sounds so good im deff doing this
kascowling 11 months ago
Peanut Butter & Banana Bliss
1 Low carb tortilla
1 Tbsp. All Natural Peanut Butter
1/2 small banana-sliced
Spread PB on tortilla and lay banana slices on top. Fold up tortilla and grill it over low heat until warm. Enjoy!
fitgirl91 11 months ago
Fruity Cutie Smoothie! (2 servings)
-1 frozen banana
-1/2 cup frozen strawberries
-1/2 cup greek yogurt
-1 cup natural apple juice
Divide into two cups. Put the other in the fridge or freezer for later! Enjoy!
fitgirl91 11 months ago
Healthy Taco Salad-serves 4
1 lb of Extra Lean Ground Turkey Meat
Romaine Lettuce
Low sodium Taco Seasoning
3 Roma tomatoes (diced)
2 cups brown rice
1 Avocado, sliced
1 cup black olives
Plenty of fresh salsa!
fitgirl91 11 months ago
Although I don't eat meat, I though someone who does might like this...
2 slices of cinnamon raisin bread,
a couple slices of Applegate Farms Organic Turkey cold cuts,
and some mustard,
and add lettuce, tomato and onion or whatever you like on your sandwich.
My family eats this and love it!
1beautifulsportychic 11 months ago
Another fav snack of mine is soybeans, specifically edamame beans. I buy them at Costco.They taste great plain as well as w/ some salt. You can also:
-Toss with stir-fry dishes
-Add to homemade, dry and canned soups for a protein boost.
-Add to purchased or homemade Three-Bean Salad
-Make chili with kidney beans AND soybeans.
-Stir into cooked rice for a meatless main dish
-Throw a couple handfuls on tossed lettuce salads
-Add to any Mexican dish or casserole
BrittniisBlah 11 months ago
one of my favorite snacks or a dinner side is green beans! they way they taste after they are steamed are amazing! how i prepare them:
wash & cut both ends (you really only have to cut the ends of where the root is, but it's easier for me to cut both)
then steam them for about 3-4 min
drain them, put them back on the pan and add a tad it of butter (or marg) and add a dash of garlic salt and lemon juice!
soooooo tasty :)
BrittniisBlah 11 months ago
Visit with the in-laws this weekened, not as easy to eat healthy. We went to breakfast with the Easter Bunny this morning and the buffet left a great deal to be desired. I settled for scrambled eggs and fresh fruit. Although not exactly what I would have made, it is possible to make health(ier) choices even when out!
angelbrtify 11 months ago
My Favorite Oatmeal
1/2 c. oatmeal
1c water
scoop vanilla protein
*Stir together and heat
Add 1/2 banana
tbl sp ground flaxseed
tsp cinnamon
handful of walnuts
Some days instead of adding walnuts and cinnamon I'll add blueberries and agave nectar to switch things up :)
audstills 11 months ago
SassyEllinida 11 months ago
I love dark chocolate covered strawberries rolled in granola!!
froggichik620 11 months ago
strawberry parfait
sugar free strawberry jello
low fat vanilla yogurt
almond slices
drizzle of chocolate syrup on top
MsMadisonZ 11 months ago
pin wheels:
whol wheat tortillas
ham pieces
fat free cream cheese
onions
chives
MsMadisonZ 11 months ago
This has been flagged as spam show
Spicy-LEAN Turkey Burger:
*1/4 lb of organic 99% fat free ground turkey
*1/2 tsp of cayenne pepper
*1 tsp cajun seasoning
*1 tbs organic fat free greek yogurt
*1 tsp organic dijon mustard.
Combine all ingredients in a bowl. Form into a burger patty. Spray patty with olive oil cooking spray. Cook on medium high heat for 3.5 minutes on each side. Top off with 1/4 avocado and 1 tbs of salsa. I used Frontera Jalapeno Cilantro Salsa, it'
s all natural with no preservatives :)
utgal22 11 months ago
Spicy-LEAN Turkey Burger:
*1/4 lb of organic 99% fat free ground turkey
*1/2 tsp of cayenne pepper
*1 tsp cajun seasoning
*1 tbs organic fat free greek yogurt
*1 tsp organic dijon mustard.
Combine all ingredients in a bowl. Form into a burger patty. Spray patty with olive oil cooking spray. Cook on medium high heat for 3.5 minutes on each side. Top off with 1/4 avocado and 1 tbs of salsa. I used Frontera Jalapeno Cilantro Salsa, it's all natural with no preservatives :)
utgal22 11 months ago
i love to dip strawberries is non-fat vanilla yogurt <3 yummyy
NataliaHeartsJB 11 months ago
1 tbsp canola oil
3/4 lb boneless, skinless chicken breasts, cut into thin strips
1 pkg Green Giant Frozen Garlic Pasta with Vegetables
1 cup Thick N' Chunky Salsa
2 tbsp chopped parsley or fresh cilantro In a large non-stick skillet, heat oil over medium-high heat.
Brown chicken for about 3 minutes or until no longer pink. Stir in pasta & vegetables.
Cover; reduce heat to medium. Simmer for about 7 minutes, stirring occasionally.
Stir in salsa and heat through Stir in parsley
jrjenna20 11 months ago
sooooo yummy greek yogurt with rolled oats and grapes the best!!!!!
jrjenna20 11 months ago
Directions for turkey muffins
Preheat oven to 375 degrees. Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Bake for 40 minutes
KravKim 11 months ago
KravKim 11 months ago
cacollins123 11 months ago
My favorite snack before bed is to take a cup of dark chocolate almond milk and heat it in the microwave for 1 minute! super good and satisfies my crazy sweet tooth ;)
klboscha 11 months ago
delicious fish curry with carrots, almonds, onions, a lot of spices and fish of course
served with spinach and brown rice
njam njam
2603blume 11 months ago
How tall are you both and how much do you weigh> I think were all interested in knowing that, Im about 5'7, and currently at 124, yes I lost abouuut 35-40lbs!!!!!
MaGiKaLMin 11 months ago
MaGiKaLMin 11 months ago
@MaGiKaLMin Heres the directions: :
1.Preheat the oven to 400ºF.
2.Lightly spray a muffin tin with cooking spray.
3.In a large bowl, combine the flour, brown sugar, baking powder, cinnamon, allspice and salt.
4.In another bowl, whisk together the yogurt, oil, applesauce and egg.
MaGiKaLMin 11 months ago
Heres the rest -
5.Pour the yogurt mixture into the dry mixture, stirring until it is just combined (do not over mix).
6.Lightly stir in the blueberries.
7.Spoon the batter evenly into the prepared muffin cups.
8.Bake until the tops are golden, 20 to 25 minutes.
9.Transfer the pan to a wire rack to cool slightly. Then transfer the muffins to cooling rack. Serve warm.
MaGiKaLMin 11 months ago
Fish Taco's!
Ingredients
1 Grilled Tilapia
1 Whole Grain Low Carb Wrap
1 Laughing Cow Cheese Wedge (Swiss Light)
1/2 Tomato (diced)
1/4 Avocado (diced)
1/2 cup fresh spinach
2-3 Tbsp. Fresh Salsa
Roll it up and enjoy! :)
fitgirl91 11 months ago
Sweet Cherry Vanilla oatmeal:
1 package of Arrowhead Mills Instant Original plain oatmeal,
10 fresh or dried cherries,
1/4 cup vanilla almond milk,
1/2 scoop vanilla protein powder,
1 tsp cinnamon.
Optional: A drop or two of Vanilla extract
or Stevia
Make oatmeal like normal and add and mix remaining ingredients! Sweet and delicious! =)
1beautifulsportychic 11 months ago
This morning I had a TIU cinnamon smoothie, but I added half a frozen banana for an extra twist! What a wonderful breakfast after my morning bootycall!
aah2256 11 months ago
Super Easy "Bikini" Taco Salad
3/4 c of diced veggies: red, green, yellow peppers; squash; zucchini; mushrooms.
3.5 oz lean ground turkey
1/2 gluten free brown rice tortilla
Lettuce, Cilantro, 1/4 avocado
Spices such as garlic pwdr, cumin, chili pwdr, cinn, pepper
Slice tortilla into strips, spray with non-stick spray. Bake at 400F until toasted.
Spray pan with non-stick spray ;sautee the ground turkey & veggies. Add spices.
Serve over lettuce with cilantro, avocado, tortilla strips.
Enjoy!
aah2256 11 months ago
@ToneItUpcom I weighed myself this morning and I am in the 130s!!! I haven't been this weight in FOREVER!! I feel so good about myself!! Ahh this is just a great day. Thank you girls so much for all you do, the inspiration and motivation that you give to every single person who follows you. =] Seriously! I cannot tell you enough. I could NOT have done this without you!! <3 I have tried so many diets/workout plans and have failed....Not this time!! Woohoo!
cacollins123 11 months ago
I'm making TIU Feta & Cranberry Turkey Burgers tonight on the grill =] LOVE this recipe!
½ pound lean ground turkey,
1 egg white,
1 tbsp extra virgin olive oil,
¼ cup dried cranberries or cherries,
¼ cup low-fat feta cheese,
Pepper & Sea Salt to taste,
Combine all ingredients in a large bowl. Mix well with clean bare hands. Shape into patties and grill.
So glad the weather is warming up to be able to make these. <3 Everytime I make these, they are gone fast!
cacollins123 11 months ago
First I want to say thanks Katrina & Karena for giving me the motivation to be good during my son's bday party. I stuck to the veggies and hummus and just enjoyed watching him! On a night after an exhausting day I need an easy dinner to make. I love the Quick & Lean TIU dinner. 1C frozen veggies, 1/2TBSP olive oil, 1/4C garbanzo beans, 10 raw almonds, 1/4Cmushrooms, 1Cspinach. Cook veggies on medium with oil for 3 min, add almonds, mushrooms, spinach. Add mrs. Dash cook 2 min. Done, amazing!
angelbrtify 11 months ago
StrawberrieHeart 11 months ago
I just did an hour of yoga! Yay I am actually awake tehe. I'm gonna have grapefruit with Ezekiel bread yum
akapus2915 11 months ago
I love my Low Calorie Pizza and Black Bean Chicken Salsa recipe! Check them out in the above video responses!
joactive 11 months ago
for an after school snack i always eat chobani greek yogurt with granola. My favorite is the peach flavor and then i put in chocolate or banana granola
shannonl03 11 months ago
i like putting my moms homemade tomato sauce on a whole wheat pita and sprinkle it with low fat mozzarella for a healthy pizza
shannonl03 11 months ago
I meant to film this but was unable- Homemade whole wheat spinach tortillas:
10 oz frozen spinach
1 Tbsp warm water
2+ cups Whole wheat flour (will need to add as needed)
3 Tbsp oil ( I use canola or olive oil)
1/2 tsp salt
dash of pepper
1) Thaw and squeeze out as much water from the frozen spinach as possible.
2) In a mixing bowl, combine flour, salt, pepper, and oil. Should be crumbly
3) Add spinach and knead. Add flour as needed.
melsfitlife 11 months ago
(Depending on moisture of spinach, it might take quite a bit of extra flour... if too dry, add a little bit of warm/hot water)
4)Knead about 5 minutes... until it makes a smooth, shape-able dough. Cover and let rest 15 minutes.
5)Divide dough into 8 balls (for 10-12 inch tortillas)
6) Preheat a non-stick pan over medium heat.
7) On lightly floured surface, roll out each section into a thin, even circle about 10-12 inches in diameter. (flour the rolling pin!)
melsfitlife 11 months ago
8) Cook for about 3 minutes on each side, or just until a few golden brown spots appear.
9) fill with your favorite fillings and enjoy while still warm and soft!
I like filling them with romaine, grilled chicken,lots of tomato, black olives, and a little bit of feta (or another cheese).
melsfitlife 11 months ago
chiken salad. pretty much just all your favorite vegebles and chicken :)
93arndis 11 months ago
anderson3456 11 months ago
Baked Sweet Potato Fries (for one)
1 small/medium sweet potato
dash of cinnamon (optional)
Salt and Pepper to taste
Wash and peel the sweet potato and then use a knife or crinkle cutter (love those things) to cut the potato into long strips. Spray with Olive Oil Cooking Spray and sprinkle with salt/pepper and a dash of cinnamon. Bake at 400 degrees for 20 minutes then turn them over for another 20 minutes. Enjoy!!
I love making these-just love sweet potatoes! Low in carbohydrates! :)
fitgirl91 11 months ago
Love Cupcakes <3
Here is a low fat red velvet cupcake recipe that is absolutely amazing. No butter, eggs, or oil!
Ingredients:
1 box Red velvet cake mix
1 small can of Pure Pumpkin (make sure it is NOT the pumpkin pie mix)
Bake at 350 degrees for 20 minutes. They are great plain but if you want something extra you can top it off with some Cool Whip Light as an alternative to high calorie frosting!
fitgirl91 11 months ago
Cinnamon Banana Oatmeal Recipe!
1/2 cup old fashioned oats
1/4 cup almond breeze original
1/2 ripe banana-mashed
dash of cinnamon
drizzle of honey or agave nectar
I love this recipe because it is a great source of whole grains and high in fiber. It really gives me the energy I need to get going in the morning! Hope you enjoy it as much as I do! :))
fitgirl91 11 months ago
Terriaki chicken with grilled egg plant, zuchinni, chayote squash and tumeric rice
akapus2915 11 months ago
i swear you guys have the most amazing bodies ever...:D your my inspiration!
msvdlugt 11 months ago
My favorite healthy smoothie recipe!
Tropical Berry Tofu Smoothie
1 cup light (reduced sugar if desired) fat-free vanilla yogurt
1 cup skim milk
1 banana
3″ cube of soft tofu
3/4 cup blueberries
1 cup strawberries
SparkleandShine28 11 months ago
For dinner tonight I'm having breakfast! haha
TIU Protein Pancakes =] 1/4 cup egg whites 1 scoop vanilla protein powder 1/2 banana (mashed) 1 tsp cinnamon 1 tbs flaxseed Add a handful of fresh or frozen blueberries after the above ingredients are mixed together.
Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium. Cook one side until it starts to bubble.Flip over and cook on the other size until the middle is done. <3
cacollins123 11 months ago
cacollins123 11 months ago
Perfect breakfast from TIU girls= 1/2 c. of oats with 1/2 c. almond milk, stir in a half of a banana, sprinkle on cinnamon and stevia, add chopped strawberries and a drizzle of honey! YUM
klboscha 11 months ago
cacollins123 11 months ago
2 scrambled eggs, handful of spinach, a little bit of shredded cheese...cook and enjoy! I added some fresh locally made salsa on the side! YYUUMM!!! <3 ToneItUp!!
Devonshire27 11 months ago
Last night for dinner I had baked chicken and asparagus. Really simple. Place chicken breasts in pan and sprinkle with a Salt Free seasoning. I like Trader Joe's 21 Seasoning Salute, but Mrs. Dash is also yummy. Bake at 375 for 30-40 min until chicken is no longer pink. Asparagus can be steamed, or even microwaved.
angelbrtify 11 months ago
take some soy milk, peanut butter, flaxseed , cinnamon and frozen blueberries, mix all the ingredients and you'll get a healthy and tasty smoothie
salmon in a bag:
veggies, salmon, herbs and small precooked potatoes put together in a bag made of baking paper and cooked in the oven
fabulous <3
2603blume 11 months ago
To top the cupcakes I use a yogurt cheese frosting that I got from Clean Eating for Kids and Families. I make yogurt cheese by straining 2C of lowfat organic plain yogurt with cheese cloth for 24hours. Then, I blend the 'cheese' with 1/2 to 1C powdered sugar and 1tsp vanilla. This on the whole wheat cupcakes is amazing!
angelbrtify 11 months ago
take some soy milk, peanut butter, flaxseed , cinnamon and frozen blueberries, mix all the ingredients and you'll get a healthy and tasty smoothie
2603blume 11 months ago
Today is my son's 2nd birthday. I wanted to find a healthy recipe for cupcakes that he and his friends will enjoy. Although not a part of our Tone it Up Plan, I wanted to share the recipe I found. At Cook.com I found a delicious recipe for whole wheat applesauce cupcakes. 1/2C vegetable oil, 3/4C dark organic brown sugar (cream these 2), add 1 tsp baking soda and 1C unsweetened applesauce. Then add 1.5C Whole Wheat Flour and 1tsp cinnamon. Bake at 375 for 20min.
angelbrtify 11 months ago
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jlmatson1 11 months ago
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jlmatson1 11 months ago
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jlmatson1 11 months ago
Healthy recipe 3! Avocado and tomato sandwich: 1 slice Ezekiel bread, half an avocado, and slices of tomato and hummus
1beautifulsportychic 11 months ago
Low calorie mango sorbet!
*2 mangos, chopped
*1 lemon juiced
*8 tsp of Splenda
*580ml of low fat natural yogurt
*1/2 cup of raspberries
*Fresh mint, for a garnish
SparkleandShine28 11 months ago
today i had baked chicken spinach and brown rice
Phatbaby1011 11 months ago
Lemon-Parmesan Tilapia with Quinoa and Broccoli
Cover the bottom of a glass baking dish with olive oil. Put the (thawed) tilapia fillet in and turn it over to lightly coat both sides.
Sprinkle the top of the fish with:
A bit of lemon zest
Juice from half a small lemon
Trader Joe’s 21 Seasoning Salute (or another salt-free seasoning)
About 1 Tbl. grated parmesan
Bake at 400 for 30-35 mins, or until the internal temp is 145.
Serve with quinoa and steamed broccoli. Yummy! :-)
DisasterDe 11 months ago
1 can of wild salmon (or tempeh)
1/2 red onion, peeled and diced small
1/4 cup parsley, minced
1-2 celery stalks, diced
1/3 cup olive oil
1 tablespoon Dijon mustard
1 teaspoon honey
1-2 tablespoons apple cider vinegar
Sea salt and pepper to taste
1 cups pea shoots
akapus2915 11 months ago