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Fall is here! With that means a lot of heavy, creamy soups that are loaded with fat and calories. However, soups are a great way to get a lot of vegetables, protein, and fiber in your diet if you make the right recipe. Today I am sharing with you one of my favorite chili recipes that will fill you up without weighing you down!

1 lb boneless ( skinless chicken breasts, cut into bite-size pieces )
salt and pepper to taste
2 tablespoons olive oil
1 onion ( diced )
4 garlic cloves ( minced )
1 jalapeño pepper, seeded and chopped
2 teaspoons dried oregano
1 teaspoon ground cumin
2 (15 oz) cans cannelloni beans ( rinsed and drained )
3 cups chicken broth
1 cup pepper jack cheese ( shredded )
toppings ( such as sour cream and fresh cilantro optional )
6
Heat a large skillet over medium heat and add oil. Sprinkle chicken with salt and pepper and brown in hot oil. Stir in the onion, garlic and jalapeño; cook for about 2 minutes. Add oregano and cumin and cook ...
See the full directions on my site
Nutritions

Calories
278

Sodium
1233mg
51% DV

Fat
15g
24% DV

Protein
17g
35% DV

Carbs
20g
6% DV

Fiber
3g
12% DV

Have you caught a cold this winter? Get over your cold a little more quickly with help from this green smoothie loaded with vitamin C!

1 orange ( peeled and segmented )
1 banana ( sliced and frozen )
1/2 cup pineapple chunks ( I used fresh pineapple that was frozen )
1 cup fresh baby spinach
1/2 cup water
1/2 cup orange juice
1
(Be sure to stop by Tone-and-Tighten.com for more green smoothie recipes!) To make this smoothie, I recommend using a high powered blender. Place all the ingredients inside blender. Cover and blend until ...
See the full directions on my site
Nutritions

Calories
813

Sodium
118mg
4% DV

Fat
9g
15% DV

Protein
6g
13% DV

Carbs
208g
71% DV

Fiber
13g
54% DV

Kale is a serious power food and this is such a great way to prepare it! Once you try it, you'll never go back!

1 bunch kale ( about 4 cups )
1 tablespoon olive oil
1 teaspoon seasoned salt
1
Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash ...
See the full directions on my site
Nutritions

Calories
149

Sodium
2387mg
99% DV

Fat
13g
20% DV

Protein
2g
4% DV

Carbs
6g
2% DV

Fiber
1g
6% DV

During my stay down at Fitness Ridge, they served up delicious smoothies every morning for breakfast. Since being back home, I have been making a smoothie every morning and this is definitely one of my tried-and-true favorites. (You can find 25 recipes just like this one in my Green Smoothie eBook that is on sale this week for only 99 cents! Scroll down to the bottom of this post for more details)

½ cup fresh or frozen blueberries
½ avocado ( pitted and sliced )
½ large banana ( sliced and frozen )
1 cup fresh baby spinach or kale
1 teaspoon agave or honey
½ cup water
½ cup ice ( if needed )
1
For more healthy recipes just like this one, plus lots of free at-home workouts, please visit my site: www.Tone-and-Tighten.com! Place all the ingredients inside blender. Cover and blend until smooth, ...
See the full directions on my site
Nutritions

Calories
1596

Sodium
1466mg
61% DV

Fat
158g
243% DV

Protein
6g
12% DV

Carbs
38g
12% DV

Fiber
12g
50% DV

One of my favorite ways to get more vegetables in my diet: pico de gallo. Tons of fresh vegetables, chopped up and thrown together with a couple of spices and a squirt of lime juice . . . it’s basically heaven on earth! I love to whip up some scrambled egg whites and top it off with this fresh pico for an awesome breakfast or lunch. It is also delicious on grilled chicken or fish!

6 roma tomatoes ( diced )
½ medium red onion ( diced )
½ medium green pepper ( diced )
½ jalapeno pepper ( seeded and minced )
2 tablespoons fresh cilantro ( chopped )
2 tablespoons lime juice
1 clove garlic ( minced )
¼ teaspoon ground cumin
salt and pepper to taste
6
For more quick and healthy recipes, be sure to visit Tone-and-Tighten.com
See the full directions on my site
Nutritions

Calories
43

Sodium
53mg
2% DV

Fat
0.57g
0% DV

Protein
1g
3% DV

Carbs
9g
3% DV

Fiber
2g
9% DV

The perfect way to start your day or even a healthy snack to pick-you-up!

1 cup frozen strawberries
1 frozen banana
1/2 cup plain Greek yogurt
1 teaspoon honey
1 1/2 cups milk
2 ice cubes
1 scoop protein powder (optional… I use vanilla to make it like a strawberry-banana creamsicle smoothie!)
1
For the complete directions, head over to Tone-and-Tighten.com: http://tone-and-tighten.com/2015/11/amazing-strawberry-banana-smoothie-recipe.html
See the full directions on my site
Nutritions

Calories
559

Sodium
266mg
11% DV

Fat
11g
17% DV

Protein
22g
45% DV

Carbs
104g
35% DV

Fiber
16g
67% DV

We used to eat a lot of cold cereal in our house, but now we have come to realize that sending our kids to school with a belly full of sugar probably isn’t the best way to start the day! My wife likes to make these waffles in massive quantities on Sunday mornings. She then puts them in gallon-sized freezer bags and keeps them in the freezer for crazy mornings when there just isn’t time to make breakfast. I love that it fills our kids up, but doesn’t give them that sugar crash a couple of hours

2 large eggs
2 cups whole wheat flour
4 teaspoons baking powder
¼ teaspoon salt
1¾ cups milk
½ cup olive oil ( can also use canola oil )
1 teaspoon pure vanilla extract
2 tablespoons honey
6
For directions, visit http://tone-and-tighten.com/2015/03/100-whole-wheat-waffles-freezer-meal.html
See the full directions on my site
Nutritions

Calories
357

Sodium
150mg
6% DV

Fat
19g
29% DV

Protein
8g
17% DV

Carbs
40g
13% DV

Fiber
5g
22% DV

Green smoothies are one of my favorite ways to get more fruits and vegetables into my diet each day. In fact, I love them so much that I wrote an entire ebook about them! Get your own copy of my Green Smoothie eBook for only 99¢! Visit my website here: http://tone-and-tighten.com/2015/05/chocolate-strawberry-green-smoothie.html

1 cup fresh baby spinach
½ cup water
? cup plain Greek yogurt
1 banana ( cut into slices and frozen )
½ cup strawberries ( fresh or frozen )
½ ( 1 scoop chocolate protein powder )
1
Visit http://tone-and-tighten.com/2015/05/chocolate-strawberry-green-smoothie.html for full directions
See the full directions on my site
Nutritions

Calories
232

Sodium
29mg
1% DV

Fat
4g
6% DV

Protein
5g
10% DV

Carbs
59g
20% DV

Fiber
10g
40% 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

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