Part of my eBook is Meal Prepping, “Fail to Plan, Plan to Fail.”

Ingredients:

2 salmon filets

1/2 pound of shrimp, peeled and deveined

1 tablespoon Cajun seasoning (store bought)

1 teaspoon garlic powder

½ teaspoon chili powder

½ cup diced pineapple

½ cup diced tomatoes

¼ cup diced red onion

½ chopped cilantro

Juice from half a lime

Directions:

I love this recipe because it is so easy and fast to make. Season the salmon and shrimp with the Cajun spices, garlic powder and chili powder. I used my Lean Mean Grilling Machine and sprayed Olive Oil Spray. You can also use your George Forman or your regular BBQ Grill. Place salmon on grill medium high heat 3-4 minutes remove. With a wet paper towel wipe clean the grill, spray again with olive oil and add shrimp medium high heat 2-3 minutes.

Salsa recipe: mix pineapple tomatoes, red onion, cilantro and lime juice. Add salt and pepper for taste.

Nutrition Facts:

Serving size 4

calories 218 a serving

protein 31.4 grams

carbs 5.0 grams

fat 7.3 grams

sugar 3.0 grams

fiber 0.7 grams

Ingredients:

1 pound of peeled shrimp

½ cup uncooked quinoa

¾ cup pineapple chunks

½ diced red onion

1 egg

1 tablespoon of minced garlic

1 tablespoon of low sodium soy sauce

½ tablespoon sesame oil

½ teaspoon of chili powder or 1 teaspoon of Sriracha

Directions:

Cook quinoa in small pot, 1 part quinoa 2 parts water. Bring to boil, reduce heat to simmer and cover with lid (you can also use a small rice cooker).Heat oil in non-stick pan with garlic and onions, then add shrimp and chili powder. When Shrimp is fully cooked add egg, cooked quinoa and pineapple. Stir gently until for 2-3 minutes on medium heat and then add soy sauce.

Ingredients:

2 pounds lean ground turkey

3 tablespoons cold milled golden flax seed

1 ½ tablespoons minced garlic

1 tablespoon of paprika

½ tablespoon of cumin

¼ cup chopped parsley

½ tablespoon salt

½ tablespoon black pepper

2 eggs

1 ½ tablespoon Worcestershire sauce

Directions:

Mix all ingredients in a large bowl and form 6-8 patties. Heat a little oil in non-stick pan and cook on medium high 2 minutes, reduce to low 4-5 minutes. Flip over and cook medium high 2 minutes and 4-5 minutes low cover with lid. Add cooked mushrooms and Swiss Cheese. (I used mini whole wheat sandwich thins in place of a hamburger bun)

Ingredients:

2 cups spinach

1 small kiwi (skin on optional)

4-5 strawberries

¼ cup pomegranate seeds

½ cup plain Greek yogurt

1 to 1 ½ cups water

Mason Jars with convenient cap with straw insert is from www.ecojarz.com, use promo code MHD for 5% off

Ingredients:

1 medium mango

1 medium avocado

½ cup diced red onion

¼ cup chopped cilantro

1 tablespoon lime juice

Salt and pepper for taste

Directions:

Cube mango and avocado, mix with remaining ingredients and chill in refrigerator until ready to eat.

Nutrition Facts:

Serving size 6

Amount per serving

Calories 81.4

Fiber 3.1 grams

Protein 1.0 grams

Carbohydrates 10 grams

Fat 5.0 grams

Sugar 5.9 grams

Ingredients:

1 pound lean ground turkey

1 can low sodium black beans

1 jar of Chili Verde

2 tablespoons chopped parsley

2 garlic cloves minced

½ teaspoon paprika

½ teaspoon cumin

¼ teaspoon chili powder

Salt and pepper for taste

Directions:

In a non-stick pan heat medium high, add garlic, turkey, paprika, cumin, parsley, chili powder salt and pepper. Stir to mix in the seasonings into the turkey and cook for 5 minutes. Drain and rinse beans and add to pan, add Chili Verde and bring heat down to low and simmer for 7-8 minutes.

I served with guacamole (recipe can be found under appetizers

Cottage Cheese is one of the top 5 foods for muscle recovery.

Ingredients:

3 Salmon Filets

1 teaspoon paprika

½ teaspoon black pepper

½ teaspoon cumin

½ teaspoon salt

½ teaspoon coriander

½ garlic powder

1 ½ tablespoons olive oil

Directions:

In a large bowl combing mix paprika, black pepper, cumin, garlic powder, salt and coriander. Rub the spice mix evenly on the salmon filets. In a non-stick pan heat olive oil on medium heat and then add seasoned salmon fillets. Cook on both sides 4 minutes or until fully cooked through.

I served with mini heirloom tomatoes drizzled with balsamic vinegar and steamed asparagus.

Ingredients:

3 skinless chicken breast filets

3 tablespoons balsamic vinegar

3 tablespoons ketchup

1 tablespoon honey

1 ½ tablespoons olive oil

1 teaspoon of garlic powder

1 teaspoon of paprika

½ teaspoon chili powder

Salt and pepper for taste

Directions:

Season chicken with garlic powder, paprika, chili powder, salt and pepper. Heat oil in non-stick pan on medium high heat. Add chicken to pan and sear on both sides 3 minutes, reduce heat to medium low, cover with lid cooking for another 6-7 minutes or until chicken is fully cooked. Remove chicken, turn off heat and add mixed sauce to hot pan stirring until thickens. Add chicken back into pan to coat with sauce.

Sauce: Mix ketchup, balsamic, honey, salt and pepper