Meals Made Easy!

By Laura Kelly-Pifer

I LOVE sharing good recipes and here are a few that I’ve tested myself.  These three, are quick, easy and also something that you can take on the go.  I really think that you’ll enjoy them.  Be sure to let me know.

High-Protein Breakfast Wrap
2 oz. of cooked chicken or turkey diced
3 egg whites whisked
1 cup of spinach leaves
1 slice of reduced-fat swiss cheese
1 6-in. whole wheat tortilla

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the chicken or turkey, eggs, and spinach and scramble. Cook until eggs are cooked through-about 5 minutes. Add the cheese and remove from heat. Pile mixture onto tortilla and wrap it up, and enjoy.

Nutrition Information:
246 calories, 32g protein, 21g carbs, 2g fiber, 5.5g fat
Credit goes to Chalean Extreme Nutrition Guide

Turkey Avocado Wrap
3 slices turkey breast, approximately 3.5 inches square or 3 to 4 oz.
1 whole wheat tortilla (approx. 70 calories)
½ tomato, diced
¼ avocado, sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing

Assemble all ingredients on top of the tortilla and fold into a cone.

Nutrition Information:
252 calories, 22g protein, 28g carbs, 10g fat, 6g fiber
Credit goes to Turbo Fire Nutrition Guide


Butternut Squash Soup
1 tablespoon shallot, minced
1 clove garlic, pressed or minced
3 cups butternut squash, peeled and seeded
½ cup fat-free chicken broth. low sodium

Combine the shallot and the garlic in a nonstick saucepan and cook over low heat until translucent, adding a little water if necessary to prevent scorching. Add the squash and chicken broth and simmer until the squash is soft, about 20 minutes. Transfer to a blender or food processor and puree. Return the soup to the pan and place over medium heat until heated through. If desired, add protein powder just before serving.

Nutrition Information:
70 calories, 3g protein, 18g carbs, 89mg sodium
Credit goes to P90X Nutrition Guide

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Laura Kelly-Pifer is a Fitness Coach who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!


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