INGREDIENTS:

• 1 lb 95% lean ground beef
• 1/4 cup rolled oats
• 1 large egg white
• 1 tbsp tomato paste
• 1 tsp dried thyme
• 1 tsp dried oregano, divided
• 1/2 tsp ground black pepper
• 2 cloves garlic, chopped, divided
• Olive oil cooking spray
• 1/2 medium zucchini, cut into 1/2-inch-wide strips (4 oz)
• 1/2 medium red bell pepper, cut into 1/2-inch-wide strips (4 oz)
• 1/2 medium yellow onion, cut into 1/4-inch-wide strips (3 oz)
• 1 tsp extra-virgin olive oil
• 1 cup fresh tomatoes, seeded, chopped and squeezed to release juices, seeds and juices discarded
• 1 tsp dried basil
• 14 oz whole-wheat baguette (18-inch long; widest baguette you can find)

INSTRUCTIONS:

1. Preheat oven to 400°F. In a large bowl, combine beef, oats, egg white, tomato paste, thyme, 1/2 tsp oregano, black pepper and 1 clove garlic. Line a sheet pan with nonstick foil and spray lightly with cooking spray. Form beef mixture into 1-inch balls, making about 50. Place balls on pan, not allowing them to touch. On another sheet pan, toss zucchini, bell pepper and onion with oil. Put both pans in oven and set timer for 5 minutes.
2. In a small bowl, stir together tomatoes, basil, remaining 1/2 tsp oregano and remaining 1 clove garlic. When timer goes off, remove meatballs from oven and pour tomato mixture over them. Use a metal spatula to turn meatballs to coat with tomato mixture. Place back in oven for another 10 minutes, again setting timer. When timer goes off again, remove meatballs and set aside. Stir vegetables, return to oven and roast for another 10 minutes.
3. Slice baguette into 4 sections, then slice each section in half horizontally so it opens like a book. Spread open each section and tear out a bit of bread from the middle to make room for the meatballs. Toast bread in toaster or under a hot broiler for 1 minute to crisp.
4. To assemble sandwiches, open up each piece of toasted bread, pile on a quarter of meatball mixture and top with a quarter of roasted vegetables. Close sandwich and serve with a fork for any stray meatballs and sauce.

Ingredients:
3 cups plain nonfat yogurt
1 cucumber, cut into chunks
1 scallion, white and green parts, coarsely chopped
3 tablespoons chopped fresh dill, plus sprigs for garnish
Salt and freshly ground black pepper
1 medium tomato, seeded and diced
2 teaspoons olive oil 

Directions:
In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until pureed. Season with salt and pepper. Put into individual bowls and top each serving with 2 tablespoons of diced tomato, drizzled with 1/2 teaspoon of olive oil and garnish with a dill sprig.

Ingredients:
* 2 large mangoes, moderately ripe
* ½ cup red onion, finely chopped
* ½ medium cucumber seeded and peeled
* ½ cup minced fresh cilantro
* ¼ cup fresh lime juice
* Freshly ground salt and black pepper, to taste

Prep:
1. Over a bowl, score mango halves on a diagonal, then score the other way, so the mango is in diced pieces and all juices are captured.
2. With a spoon scoop out the mango dices into the bowl.
3. Combine all remaining ingredients.

INGREDIENTS:

• Olive oil cooking spray
• 2 large carrots, peeled and sliced
• 1 red bell pepper, sliced
• 1 large zucchini, sliced
• 4 5-oz boneless, skinless chicken breasts
• Sea salt and fresh ground black pepper, to taste
• 1 large banana, peeled
• 1/2 cup light coconut milk
• 2 large scallions, sliced
• 1 tsp curry powder
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• 1/8 tsp ground cayenne pepper
• 1 tbsp grated fresh ginger
• Fresh chopped cilantro, for garnish

QUINOA

• 1 cup quinoa
• 1/4 tsp ground cumin
• 1/3 cup unsweetened raisins
• 1/4 cup chopped unsalted cashews (1 oz), lightly toasted
• 1 medium scallion, light green parts, thinly sliced
• 2 tbsp shredded unsweetened coconut, lightly toasted

INSTRUCTIONS:

1. Preheat oven to 425ºF. Lay 4 large pieces of aluminum foil on a work surface and mist with cooking spray. Place quarter of sliced vegetables (carrots, bell pepper and zucchini) in center of each piece and top with 1 chicken breast. Season chicken with salt and black pepper.
2. In a blender, add banana, coconut milk, scallions, curry powder, turmeric, cinnamon, cayenne pepper and ginger and process until smooth. Pour banana-coconut milk mixture over each chicken breast, dividing evenly. Seal foil packets by bringing together 2 opposite edges and folding them down together, then tucking in other 2 sides. Place packets on a rimmed baking sheet and cook in oven for 22 to 25 minutes. Set aside to cool for a few minutes before opening.
3. Meanwhile, prepare quinoa: In a medium saucepan, add quinoa, 2 cups water, cumin, and raisins. Bring to a boil, then cover, reduce to a simmer and cook for 12 to 15 minutes or until water is absorbed. Remove from heat and gently stir in cashews, scallion and shredded coconut.
4. Carefully open foil packets and transfer chicken and vegetables to a plate, spooning excess sauce over top. Garnish with cilantro and serve with quinoa alongside.

•1 c of vegetables (your choice)
•1 egg yellow
•2 egg whites
•1 Tbsp of feta or parmesan cheese
•salt and pepper

1. Preheat oven to 350 degrees.
2. Place 1 c. of sauteed vegetables to small nonstick pan over medium heat. Use your favorite. (Onions, spinach or zucchini or broccoli, and tomatoes work well. You can use pre-sauteed, roasted or steamed vegetables of your choice.)
3. Add 1 egg plus 1 extra white (beaten) with salt and pepper to vegetable mixture. Move mixture around until slightly solidified. Transfer pan (with ovenproof handle) to oven.
4.Bake until frittata is almost firm to the touch. Sprinkle with feta or parmesan cheese (1 Tbsp) and bake until firm.

This Recipe is perfect to cook the night before and have it ready for the next morning to jump start your day. Heat it up or just eat it cold. This will help you have energy for your fitness training.

INGREDIENTS:

Herbes de Provence is an assortment of dried herbs commonly used in the South of France. The blend can usually be found in small clay crocks in the spice section of large supermarkets. A good substitute is 1/4 teaspoon each of dried basil, rosemary, and thyme.

Chicken noodle soup is probably the top comfort food of all time. You’ll need to start a day ahead to prepare the tasty homemade broth. A serving of this soup provides about 200 micrograms of vitamin A, just shy of one-third of the RDA.

Add colour and deep fruit flavor to any baked or broiled fish, chicken or pork entrée, not to mention ample antioxidants, fiber and potassium. But avoid excess calories and sugar by going easy on the raisins and dates.