Snacks

Chocolate Protein Energy Bites

1307
14
1 cup quick cooking oats
1/2 cup shredded coconut
1/2 cup peanut butter
1/2 cup honey
1/4 cup chocolate protein powder
1 teaspoon vanilla extract
1/2 cup mini chocolate chips
Combine all ingredients in a large bowl until well incorporated. Roll into 1-inch balls and serve. Store in an airtight container or place in a resealable bag in the refrigerator.
See the full directions on my site
Nutritions

Calories
150

Sodium
56mg
2% DV

Fat
7g
11% DV

Protein
3g
6% DV

Carbs
18g
6% DV

Fiber
1g
6% DV

This recipe is one of my family’s favorites – and since it’s baked and not fried, it’s so much better for you, but still has amazing flavor. You will definitely want to add this to your menu rotation!

1 1/2 lbs boneless ( skinless chicken tenders )
3 tablespoons olive oil
3 tablespoons low-sodium soy sauce
5 tablespoons honey
4 cloves garlic ( minced )
1/2 teaspoon ground ginger
1/2 teaspoon ground black pepper
salt and pepper to taste ( if need )
4
For the directions to this recipe, visit Tone-and-Tighten.com or click on the direct link below: http://tone-and-tighten.com/2014/11/oven-baked-honey-soy-chicken-recipe.html
See the full directions on my site
Nutritions

Calories
325

Sodium
491mg
20% DV

Fat
12g
19% DV

Protein
12g
24% DV

Carbs
30g
10% DV

Fiber
2g
9% DV

These muffins can be thrown together in 5 minutes and you would never know that they are healthy!

1 cup plain Greek yogurt
2-3 ripe bananas
2 eggs
2 cups rolled oats ( old fashioned or quick )
¼ cup brown sugar
1½ teaspoons baking powder
½ teaspoon baking soda
½ cup chocolate chips ( optional )
12
Visit Tone-and-Tighten.com for the easy recipe! http://tone-and-tighten.com/2015/11/healthy-banana-oat-muffins-no-flour-or-oil.html
See the full directions on my site
Nutritions

Calories
215

Sodium
79mg
3% DV

Fat
5g
8% DV

Protein
6g
13% DV

Carbs
37g
12% DV

Fiber
4g
19% DV

I wanted to share a quick meal that you can throw together in a matter of minutes for those days where you just don’t have time to cook. Kids love them, so it’s a family-friendly dinner that everyone will love!

2 cups shredded ( cooked chicken I used rotisserie chicken )
1 cup pepper jack cheese ( shredded )
1 avocado ( diced )
¼ cup ranch dressing
2 tablespoons fresh cilantro ( roughly chopped )
non-stick cooking spray
4 whole wheat tortillas
4
Visit http://tone-and-tighten.com/2015/10/grilled-chicken-avocado-wraps.html for the complete recipe!
See the full directions on my site
Nutritions

Calories
1139

Sodium
1189mg
49% DV

Fat
105g
162% DV

Protein
11g
22% DV

Carbs
17g
6% DV

Fiber
5g
23% DV

During the fall and winter months, I love using fresh cranberries in my baking and this recipe is perfect for them! Cranberry and orange are the perfect combo in these muffins.

2 cups flour
¼ cup sugar
¼ cup honey
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 cup fresh cranberries ( frozen would work as well, just make sure that they are thawed first )
1 egg
¾ cup orange juice
¼ cup unsweetened applesauce
1 teaspoon grated orange zest
15
For full directions, visit: http://tone-and-tighten.com/2015/12/healthy-cranberry-orange-muffins.html
See the full directions on my site
Nutritions

Calories
106

Sodium
126mg
5% DV

Fat
0.55g
0% DV

Protein
2g
4% DV

Carbs
23g
8% DV

Fiber
1g
4% DV

I know, I know . . . this smoothie is definitely not green! But guess what? It’s totally loaded with a green good-for-you ingredient that you don’t even know about! My kids love smoothies, but hate when they are bright green. I love making this recipe because the berries hide any sort of green that may be hiding in this smoothie!

1 banana ( sliced and frozen )
1 cup frozen mixed berries ( I get a mix of raspberries, blackberries, and blueberries )
? cup Greek Yogurt
1 cup baby spinach leaves
1½ cups water
1 scoop vanilla protein powder ( optional )
1
See full directions at: http://tone-and-tighten.com/2015/07/triple-berry-green-smoothie.html
See the full directions on my site
Nutritions

Calories
359

Sodium
258mg
10% DV

Fat
14g
21% DV

Protein
13g
26% DV

Carbs
80g
27% DV

Fiber
12g
50% DV

One of the biggest mistakes that people make each day is that they don’t eat breakfast. It’s called breakfast for a reason- you are “breaking” the long “fast” that your body has gone through- it needs fuel to get your body up and going! This is one of my favorite go-to breakfasts. It’s the perfect way to start the day and it’s incredibly healthy for you.

1 peach ( medium-sized, cut into large pieces )
1/2 cup skim milk
1/4 cup granola
1
For full directions, visit: http://tone-and-tighten.com/2013/08/skinny-peaches-and-cream-a-healthy-breakfast.html
See the full directions on my site
Nutritions

Calories
191

Sodium
59mg
2% DV

Fat
7g
10% DV

Protein
8g
17% DV

Carbs
22g
7% DV

Fiber
3g
15% DV

I have to be honest- I really haven’t caught on to this quinoa kick that everyone is doing these days. However, I made this recipe earlier this week and fell in love with it. This dish is such a great way to get some vegetables and real food into your diet.

1 tablespoon olive oil
1/2 onion ( diced )
2 cloves garlic ( minced )
2 cups uncooked quinoa
2 (15 oz) cans chicken broth ( or vegetable broth )
2 teaspoons cumin
salt and pepper to taste
1 (15 oz) can corn ( drained )
1 (15 oz) can black beans ( drained and rinsed )
1 (15 oz) can diced tomatoes ( undrained )
1 (4 oz) can diced green chili peppers ( drained )
1/4 cup fresh cilantro ( chopped )
6
Visit http://tone-and-tighten.com/2014/10/southwest-quinoa-salad-recipe.html for full directions.
See the full directions on my site
Nutritions

Calories
1081

Sodium
719mg
29% DV

Fat
41g
63% DV

Protein
26g
52% DV

Carbs
80g
27% DV

Fiber
16g
65% DV
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