Women's Diet and Fitness


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Eat Clean Cookbook



Body Art Transformation Cookbook



Eating For Life Cookbook



Gourmet Nutrition 2.0



Body Transformation Cookbook

Blueberry Muffin

Combine in a blender
1/2 cup old fashioned oatmeal
2 egg whites
1/2 cup non-fat/low-fat cottage cheese
couple dashes of cinnamon
2 tsp. vanilla
(add 1 tsp virgin coconut oil optional)

Blend together in the blender, pour out into a microwavable bowl,
add 1/4 cup blueberries,  and a sprinkle of stevia.  Stir and microwave
for 6 minutes or until muffin like.


Chocolate Protein Muffin

Combine in a blender
1/2 cup old fashioned oatmeal
2 egg whites
1/2 non-fat/low-fat cottage cheese
2 tbs. cocoa
2 tbs. fat free sug. free chocolate pudding mix
1 tsp. organic virgin coconut oil (optional but makes it better)
2 dashes of cinnamon

Mix in the blender, then pour into a microwavable bowl and add a sprinkle of stevia and stir.   Cook in the microwave for 6 minutes or until muffin like.


Chicken & Broccoli Casserole

1 portion of cooked chicken
1/2 cup slow cooked brown rice
1/2 cup steamed broccoli
1/2 cup fat free cream of mushroom soup
1/4 cup nonfat milk
1/2 cup fat free shredded cheese

Mix all ingredients together in a microwavable bowl and cook 3 minutes to heat.

Protein Muffin

24 g or 1 scoop protein powder -flavor of choice
2 tbsp ground oats/oat flour
1 tbsp walnuts
1/4 tsp baking soda
1/4 tsp cinnamon
1/2 cup water

*Add flavor of your choice: banana, cocoa, strawberries, blueberries, carrots, zucchini

Pour into pan with oil and fry like pancake!

Turkey Stroganoff
1 serving

1 tsp parmesan cheese
1 cup mushrooms
1/4 cup onion
1/4 cup pasta
3 oz lean ground turkey
2 tsp soy sauce
½ tsp oil (sunflower or safflower)
3 tbsp non-fat plain yogurt

Boil past until firm. Saute diced vegetables and turkey in oil until turkey is cooked through and vegetables are tender.
Remove from heat and blend in soy sauce, yogurt and pepper. Serve over pasta and sprinkle with parmesan cheese. Enjoy!

Eating For Life Cookbook

Eating For Life Cookbook

Protein Pancakes
2 servings

1 c  uncooked whole-grain oats
6 egg whites
1 c fat-free cottage cheese
1/4  tsp vanilla
1/4  tsp cinnamon
2 packets sugar substitute
½ c sugar free syrup
1/4 c mixed berries

In blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon and sugar substitute. Blend until smooth. Pour batter, about 1/4 cup at a time. Add syrup and berries! Delicious!

Cinnamon Oatcake
1 serving

½ cup oats
½ tsp cinnamon
dash of salt
7 egg whites
1 tbsp peanut butter
1 tbsp sugar free jelly

Stir together oats, cinnamon, salt. Then add egg whites and let sit for 5 minutes. Scoop oat mixture into 4 oatcakes and cook in pan. Serve with peanut butter and jelly on top!


Poor Man’s Lasagna
1 serving

1 c   whole wheat pasta
½ c low fat or non fat cottage cheese
1 cup low fat pasta sauce

Optional: ground turkey, chicken, veggies

Cook the pasta and drain. Add cottage cheese and sauce and microwave to heat.

Beef & Bean Mexican Lasagna

It's layered like lasagna, but has all the flavors of a beef and bean burrito!


  • 1 pound ground sirloin or super-lean ground beef (around 6%-8% fat)
  • 1 cup chopped sweet or mild onion
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon black pepper
  • 1 1/2 teaspoons Worcestershire sauce
  • 1 packet/envelope taco seasoning
  • 10 flour tortillas cut in half
  • 14-ounce can enchilada sauce
  • 15-ounce can fat-free or vegetarian refried beans
  • 12-ounce jar mild salsa (whatever flavor you desire)
  • 2 1/2 cups shredded, reduced-fat Jack cheese (or a combination of reduced-fat Jack and reduced-fat cheddar)

1. Preheat oven to 350 degrees. Brown ground beef and onion in a large, nonstick skillet or frying pan over medium-high heat, breaking the beef into small pieces as it cooks using a potato masher. Stir in the garlic powder, pepper, Worcestershire sauce, and taco seasoning.
2. Spread 1 cup of the enchilada sauce in the bottom of a 9x13-inch baking pan. Top with about a third of the flour tortillas. Add refried beans and 1/8 cup of the enchilada sauce to a medium, microwave-safe bowl and warm in microwave over HIGH heat to soften beans (30-60 seconds). Spread beans over the layer of tortillas in pan. Add half of the beef mixture, then half of the salsa, and a cup of the grated cheese.
3. Repeat the layers again, starting with another third of the tortillas, the rest of the beef, the rest of the salsa, and a cup of the grated cheese. Top with the remaining tortillas and spread the remaining enchilada sauce over the top. Sprinkle the remaining 1/2 cup of cheese over the top.
4. Bake, uncovered, for 35-45 minutes or until heated throughout and cheese is bubbly.

10 servings

Nutritional Information:
Per serving: 345 calories, 22 g protein, 39 g carbohydrate, 10.5 g fat (4.5 g saturated fat), 27 mg cholesterol, 5 g fiber, 850 mg sodium. Calories from fat: 30%.

©2003-2006 WebMD Inc.


Farmers Casserole

  • Nonstick cooking spray
  • 3 cups frozen shredded hash brown potatoes
  • 3/4 cup shredded Monterey Jack cheese with jalapeno peppers or shredded cheddar
  • 1 cup diced cooked ham, cooked breakfast sausage or Canadian-style bacon
  • 1/4 cup sliced green onions
  • 4 beaten eggs or 1 cup refrigerated or frozen egg product, thawed
  • 1-1/2 cups milk or one 12-ounce can evaporated milk or evaporated fat-free milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper


    1. Coat a 2-quart square baking dish with nonstick cooking spray. Arrange potatoes evenly in the bottom of the dish. Sprinkle with cheese, ham, and green onions.

    2. In a bowl combine eggs, milk, salt, and pepper. Pour egg mixture over potato mixture in dish.

    3. Bake, uncovered, in a 350 degree F oven for 40 to 45 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving. Makes 6 servings.

    4. Make-ahead directions: Prepare as above through step 2. Cover and chill for up to 24 hours. Bake, uncovered, in a 350 degree oven for 50 to 55 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

    5. Prepare as above, except double all ingredients and use a 3-quart rectangular baking dish. Bake, uncovered, for 45 to 55 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

  • Makes 12 servings. 


20 Minute Chicken Creole
This quick Southern dish  in a spicy tomato sauce. 

4 boneless skinless chicken breast cut into 1" strips
1 can (14 oz.) tomatoes, cut up (low sodium is best)
1 cup low-sodium chili sauce
1-1/2 cups green peppers, chopped (1 large)
1/2 cup celery, chopped
1/4 cup onion, chopped
2 cloves minced garlic
1 tablespoon fresh basil or 1 teaspoon dried
1 tablespoon fresh parsley or 1 teaspoon dried
1/4 teaspoon crushed red pepper 1/4 teaspoon salt

1. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked brown rice or whole wheat pasta.

Yield: 4 servings--Serving Size: 1-1/2 cup.

Chicken and Rice Bowls
Layers of flavors!

1 cup brown rice, uncooked
1/2 cup onions, diced
2 garlic cloves, minced
1 tbsp olive oil
2 chicken breast, grilled (boneless, skinless)
4 cups lettuce
2 cups tomatoes
8 tbsp salsa, divided
3 cups water

1. Heat your already premade brown rice (you can precook, several portions of slow cook brown rice and keep in the fridge.)
2. Add onions and garlic. Cook 2 min.
3. Add water, 4 tbsp salsa, cover and let simmer for 45 min.
4. When rice is done, layer in a bowl the rice, chicken, salsa, lettuce, and tomatoes.
5. You could add cheese and avocado if you like, but that adds more fat.

Number of Servings: 4

Angel Hair Pasta with Shrimp and Spinach

Serve with ripe tomatoes dressed with oil and vinegar. 
Substitute finely chopped red onion if you don't have shallots on hand.

8 ounces uncooked angel hair pasta
1 1/2 pounds peeled and deveined large shrimp
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
1/4 cup finely chopped shallots
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons lemon juice
6 cups coarsely chopped spinach
2 tablespoons capers

Cook pasta according to package directions, omitting salt and fat. Drain.

While pasta cooks, sprinkle shrimp with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add shallots; sauté 30 seconds. Add shrimp; sauté 3 minutes. Remove shrimp mixture from pan. Add chicken broth and lemon juice to pan, scraping pan to loosen browned bits. Add cooked pasta, shrimp, spinach, and capers, and heat 1 minute or until spinach wilts, stirring frequently.

Yield: 4 servings (serving size: 1 1/2 cups)
Recipe Copyright © Cooking Light Magazine

Yummy Caesar Chicken

Easy marinade, and short cook time.

4 boneless, skinless chicken breast
6 tbsp fat free Caesar Italian dressing
1 tbsp extra virgin olive oil
1/4 cup shredded, fresh parmesan cheese
1 box whole wheat pasta, any shape

1. Place chicken breast in a 1 gallon zipper freezer bag.
2. Pour dressing over the chicken and marinate in the refrigerator for 30 minutes.
3. After marinade time is up, take chicken out of fridge, and place on counter top.
4. Start water to boil, according to pasta box directions.
5. While water comes to a boil, heat oven safe pan for chicken to medium high heat with oil.
6. Take chicken out of freezer bag and brown in the pan, no need to cook all the way through.
Add pasta to water, and cook according to directions.
7. While pasta cooks, top chicken with parmesan cheese, and put in the 375 degrees oven until cooked thoroughly, and cheese is melted.
8. Serve on top of cooked pasta and ENJOY!!!!

Number of Servings: 4

Eat Clean Cookbook

Eat Clean Diet Cookbook



  • Cooking spray
  • 3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
  • 2 lb red potatoes, chopped into 2 inch cubes
  • 1 1/2 cups chopped Roma tomatoes
  • 1 bunch asparagus, trimmed and cut into 1 inch pieces
  • 3/4 cup fresh basil, chopped
  • 8 cloves garlic, thinly sliced
  • 3 tbsp olive oil
  • 1 tsp chopped fresh rosemary
  • Ground pepper to taste

Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.

YIELD: Makes 8 servings

Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g

Gourmet Nutrition 2.0

Gourmet Nutrition 2.0



  • 6 oz. Boneless skinless chicken breast
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • olive oil cooking spray
  • whole wheat tortilla
  • 3 tbsp pesto
  • 1/4 cup broccoli florets
  • 1/4 cup sundried tomato (thin sliced)
  • 1/2 cup asparagus (cut into 1/2 inch pieces)
  • 1/2 cup aged white cheddar

Season chicken with salt and pepper and then saute' the chicken in olive oil. Set aside. Preheat oven to 400 degrees. Lightly coat baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with cheese and bake until cheese is melted and the shell is lightly toasted (about 10 minutes)

YIELD: Makes 2 servings

Calories: 329.2 g
Fat: 10.4 g
Carbs: 25.5 g
Fiber: 8.0 g
Protein: 33.5 g

Carmel Wieland ~ ISSA

Certified Personal Trainer


Angie Schumacher~NFPT

Certified Personal Trainer

  Copyright 2007-2008  - Women's Diet and Fitness.com -Angie Schumacher-  All rights reserved