Eat Right (Recipes)


What you'll need:

20 limes
2 bell peppers (any color)
3 tomatoes
2 red onions
2 lbs of white fish (sea bass, tilapia, halibut, corvina, sole)
handful of cilantro (diced very finely)

Chop all of these vegetables and into very small pieces, as small as possible.

Thaw the white fish and once thawed, cut into little pieces.

Squeeze 10-11 limes into a bowl and let the pieces of white fish marinate/"cook" in the lime juice for 4 hours in the refrigerator. 

After it's been about 3 hours, squeeze the other remaining limes into another bowl and pour the chopped veggies into that lime mixture.  Let sit for an hour in the fridge. 

After the fish has marinated for 4 hours and the vegetables have also sat for an hour in the lime juice, combine everything together and drain some of the lime juice.

Add some cilantro on top and mix it in.

Additional options for extra flavor: Sea Salt and Safflower oil.

Ready to eat after that, but a few suggestions:

If the lime taste is too strong, feel free to drain more of the juice once you pour the amount you will eat in a bowl.  This does help.

It tastes even better after a day or so in the refrigerator in Tupperware containers. 
Chicken Pomodoro 


1/2 cup low-sodium chicken broth
1/4 cup vodka (can replace with chicken broth)
1/4 cup heavy cream (I used half and half)
1 cup halved heirloom cherry tomatoes
2 Tbsp. fresh lemon juice
1/4 cup minced scallions 


2 boneless chicken breasts, pound to 1/4 inch thick
2 Tbsp. olive oil
2 Tbsp. all-purpose flour
Salt and pepper

Season the cutlets with salt and pepper, dust with flour, add nonstick spray to a saute pan, add oil, and heat over medium/high heat.

Off heat, in another pan/pot with the other ingredients, add chicken broth and cream and make sure it becomes thick with medium heat, about 2-3 minutes.

Stir in tomatoes and lemon juice and bring to a simmer.

Add in the chicken breasts and cook for 2-3 minutes, at least 1 minute for each side of the breasts.

Boil some water in a separate pot for the spaghetti and when ready,  pour the seasoned ingredients over the pasta and add the chicken breasts on top as well.

Add a couple teaspoons of fresh, cold scallions, salt, and pepper for additional flavor.

Makes 4 servings, Total time: 30 minutes 

  Baked Garlic Brown Sugar Chicken

What you'll need: 

4 boneless chicken breasts
4 garlic cloves, minced
4 Tbsp. brown sugar
3 teaspoons olive oil 

Makes a lot, so I cut the recipe in half which is easy to do! 

Cooking instructions: 

Preheat oven to 500 degrees Fahrenheit
Chop up the garlic cloves and saute garlic in olive oil under tender
Remove from heat and stir in with brown sugar (in a casserole dish) 
Cover the chicken breasts with the garlic and brown sugar and place in the oven between 15-30 minutes and ENJOY (=

I also put the chicken breasts on top of a bed of rice.  This is optional and next time, I probably won't do so, not because it affected the flavoring of the chicken, but the rice's flavor definitely suffered.  I used chicken and garlic flavored rice a roni.  I would suggest plain rice or separating the two completely.


Wraps on wraps on wraps.

There are lots of great chicken wrap variations that you can create.  Here are several recipes for wraps I like to make that are easy, cheap, and good to eat! Use fresh chicken (from a rotisserie chicken or you can buy healthy cage-free chicken.  See below...

You can buy this 2lb bag of chicken at Wal-mart for $7/8

It will last you quite a while.

What's on the label on the front of the package:
  • all-natural
  • cage free
  • gluten free
  • no added hormones or steroids
  • no antibiotics ever
  • never fed animal by-products
You can either bake the tenders or cook them with a little water and garlic salt on a skillet.

What's in this one? 
  • cooked Chicken breast tender
  • lettuce
  • tbsp of ranch
  • munster cheese
    • other cheese options that are great with this:
      • pepperjack 
      • colby jack
      • provolone
  • mission tortilla wrap
  • onions

This one is very similar to the first one:

  • rotisserie chicken 
  • munster cheese
  • lettuce
  • ranch
  • melted mozzarella cheese
  • tbsp of ranch spread across the wrap
  • 2 tbsp of bacon bits
  • onions

This wrap is made with:
  • a mission tortilla
  • chicken breast tenders (from above)
  • spanish rice
  • lettuce
  • onions
  • a couple squirts of fresh orange

Starbucks Chicken Sausage Egg White Wrap

^ Click the link above for the nutrition facts.

Contains chicken sausage, cage-free egg whites, and roasted veggies all in a whole wheat wrap.

Only 300 calories and they're the good kind of calories!

It costs $3.51.


I am by all means NOT a huge huge fan of salads, but I've been on a salad kick lately and am learning to love them. 

On this post, I'll show you some great salads that are super delicious.

 Make your own chopped salads!

What to chop:
  • tomatoes
  • lettuce
  • onions
  • cucumbers
  • cheese
  • chicken breast
Add a little dressing and toss it up! 

Try a tomato bean salad!

What's in it:

  • green beans
  • grape tomatoes
  • yellow tomatoes
  • soy beans (edamame 
  • yellow beans
  • a light dressing

Chicken ceasar salad

  • Lettuce
  • chicken breast
  • shredded parmesan cheese
  • ceasar dressing 
 Also really great to put all of these ingredients into a wrap! 

Homemade spinach salad with chicken

  • Baby spinach leaves
  • chicken breast 
  • balsamic vinnaigrette

(Similar to the salad right above this one)

Spinach, mozzarella, chicken salad

  • Baby spinach leaves
  • fresh mozzarella cheese (Bel Gioioso is a great brand)
  • chicken breast 
  • balsamic vinnaigrette 

Very fresh taste!  My boyfriend loved it when I made this salad for him and that's saying a lot since he is all about meats, pastas, etc.  

The Simple spinach salad

Just 3 ingredients + dressing!

  • baby spinach leaves
  • fresh mozzarella
  • chopped roma tomatoes
  • dressing

Tomato, chicken, Spinach salad

  • baby spinach
  • grillen chicken breast
  • tomatoes
  • dressing 
Have fun experimenting with different variations of these healthy salads that taste great! 

This salad is one of my absolute favorites and it's from a restaurant from where I work, Sophia's:

What's in it:

  • Romaine lettuce
  • grilled chicken breast
  • roma tomatoes
  • cucumbers
  • onions
  • almond encrusted goat cheese
  • orange ginger vinnaigrette 

Some more enticing pictures for all of you to try!  Make the first meal of the day be an enjoyable one! You need energy after a long night's sleep, where your body's been fasting for 7-8 hours.

Rice Krispies with skim milk, strawberries, and bananas.  Delicious and nutritious!
This can be modified with many other healthy cereals such as Cheerios, Life, Raisin Bran, Raisin Nut Bran, Special K, Smart Start, etc. 

 Egg White Benedict with strawberries on the side.

What's in it & how to make it? 
  • Toast one English Muffin
  • Scramble egg whites with salt and pepper in a pan
  • Use two tomato slices (one for each English Muffin
  • Break up fresh mozzarella over the egg whites
  • Add salt and pepper and enjoy! 

 Fruit (oranges, mangoes, etc.)

  • Be weary if you tend to have a sensitive stomach because too much acid (from the fruit) in the morning can upset it.
  • Eating a mango or an orange for breakfast is a great way to set your day up for success! You'll be craving more healthy foods throughout the day.

Bagel with cream cheese, tomatoes, onions, & avocados

  • Toast a bagel 
  • Smear cream cheese on both sides
  • Cut up tomatoes and onions
  • Add pepper and enjoy!

Tomato Mozzarella on an English Muffin

  •  Toast an English Muffin
  • Slice tomatoes and fresh mozzarella cheese and put it on the English Muffin
  • Add salt and pepper
  • I realize I have a lot of recipes that include tomatoes and fresh mozzarella cheese, but that's just because they are very good for you and are one of the best combinations of food I think! 

Instead of reaching for a bag of chips or a candy bar, try making these fun, healthy snacks:

Edamame (soy beans)

Boil water and throw the edamame pods in there for 3 minutes, no longer or the beans will wrinkle.

Then just add salt and enjoy!


Just slice and they're ready to eat.

Try cutting the mangoes like this then by pushing up from the skin, you can bite off the individual squares.

Green beans, broccoli, red peppers, and asparagus sauteed in freshly chopped garlic, salt, and pepper 

Super healthy and super filling!

Okay, this may sound gross, but something to try.

Half a bagel with cream cheese and thinly sliced strawberries on top! 

One of my weird creations, but delicious at that.

Apples and peanut butter

(in this pic) Pink Lady Apple with Smucker's all-natural chunky peanut butter

Try to eat a home cooked meal for dinner at an earlier hour of the night most nights of the week.

Here are some great meals to try:

This dinner is filled with fresh foods!
  • Chop up vegetables and saute them in freshly chopped garlic, salt, and pepper in a sauce pan
    • (in picture) asparagus, green beans, broccoli, and red peppers
  •  Strawberries
  • Steak seasoned with salts and peppers
The garlic, peppered, and salted vegetables are great the next day as a salad for a leftover (below)
This delicious Italian meal consists of:
  • Angel hair pasta (can substitute for whole wheat pasta for a healthier option) 
  • freshly grated Parmesan cheese
  • homemade bruschetta 
    • typically made with cut squares from Italian bread or French bread, add chopped tomatoes, olive oil, salt, pepper, and mozzarella cheese.  
    • in this picture, we used swiss cheese underneath the tomatoes sprinkled with Parmesan cheese
    • but mozzarella cheese is the best to use!
Preparation for this meal requires:
  • fresh mozzarella cheese
  • tomatoes
  • spaghetti
  • butter, garlic salt, oregano, reg. salt
  • strawberries, apples
  • chicken 
  • broccoli
  • carrots
  • ranch
  • lettuce
  • onions
Appetizers: raw broccoli and carrots with ranch
Main Course: Tomato Mozzarella Spaghetti mixed with garlic salt, butter, oregano, and regular salt
Chicken ranch wrap (shown in earlier post)
I typically put chicken, teaspoon of ranch, with chopped onions, lettuce, and cheese.  Cheese is always optional for those of you with a lactose allergy
Side: Fruit- here I have strawberries and apples for the fruit salad

Below are some healthy meals/recipes for breakfast and lunch on a typical day.  I just recently began photographing certain things that I make.  I will continue to do so to encourage everyone to take the time to cook and create healthy meals.

Just taking the time to cook something for yourself throughout the day is much better than always going out to eat or running out to the local fast food joint for a snack.

Below are some healthy, easy-to-make meals:

Tomato Mozzarella Sandwich

What's in it?
  • fresh tomatoes (any kind will do -my favorites are roma tomatoes and grape tomatoes)
  • fresh mozzarella cheese
  • salt, pepper
  • one thin slice of salami
  • fresh basil leaves 
  • English Muffin Toast

Great lunch idea! Or breakfast, if you do not enjoy typical breakfast foods.  Really easy to make!
Chicken Wrap and Fruit 

What's in the wrap?
  • freshly made chicken breast (cooked with a bit of water in the sauce pan and sometimes a bit of garlic salt on either side.  (no butter needed) 
  • lettuce
  • 1 tsp of Ranch dressing spread out on the wrap
  • cheese
  • one slice of bacon (optional and used occasionally) chopped up 
  • chopped up onions
  • good wraps to choose from: green veggie wraps, flour tortillas, whole wheat wraps, etc.  
    • It's not too big of a deal which wrap you use, sorta just depends on your preference.  
Turkey, Avocado, Tomato Bagel 

What's in it?
  • freshly sliced tomato
  • sliced avocado 
  • two thin slices of peppered turkey
  • cream cheese on half of the bagel 
  • bagel

Triple Salad Lunch 

What are all of these? (from top to bottom right to bottom left)
  • Tomato Mozzarella Salad (homemade)
  • Pesto Tortellini Salad with peas
    • (made at Caputo's) 
  •  Chicken nut Salad (made at Caputo's) 
Very filling and lots of different tastes going to give you the energy you need throughout the day!

Below are some healthy meal options if you are at a restaurant for breakfast/lunch:

Caprese Benedict (Substituted with egg whites)
(University Club in Chicago)

What's in it?  
  • English Muffin
  • beefsteak tomato slices
  • basil
  • buffalo mozzarella
  • egg whites
 Delicious, healthy meal for brunch! 

(All photos taken via my iPhone)
Sicilian Egg White Scrambler (Egg Harbor)

What's in it?
  • Three egg whites scrambled with
    • spinach
    • tomato
    • onion
    • & topped with
      • oregano
      • Parmesan
      • low-fat mozzarella
  •  served with a wheat English Muffin & fruit
Very filling and satisfying! 

Cereal with berries (:

Caprese Benedict (minus the sauce, with egg whites and fresh mozarella) on an English muffin with berries (:
You can also cook the eggs with a bit of olive oil instead of butter.
For more refer back to this post. 

Here are some omelets/scrambled egg burritos for you guys to try!

Egg whites, halved grape (or cherry) tomatoes, pepper jack cheese, onions, & scallions (green onions) + salt and pepper. 

Use a non-stick pan/skillet.

Use either olive oil or a little bit of butter to grease the pan.

Crack 3-4 eggs onto the skillet and use the egg shell to scoop out the yolks if you prefer only egg whites.  (The picture to the left and the pictures above are with egg whites)
Below is the same egg veggie burrito using the whole egg.

Before you start cooking the eggs, halve the grape tomatoes, mince the scallions, and chop up the onions.

Once you've cracked all the eggs onto the skillet and scooped out the yolks (if you desire), add the other ingredients and carefully mix them together till the eggs are thoroughly cooked.  Add salt & pepper as you scramble them.

 For this same omelet using the whole egg, you will only need 3 eggs. 

Ingredients you'll need:

Chopped onions

Scallions (minced)

Grape or cherry tomatoes

Pepper Jack cheese

This egg white omelet contains bits of fresh mozzarella cheese, shredded spinach, onions, and I believe cheddar cheese.

Grease the pan with olive oil or a bit of butter, crack the eggs, scoop out the egg whites, add in the other ingredients evenly, and sprinkle salt and pepper as it cooks.

Carefully fold it over so that it creates the look of an enclosed omelet.  You'll be able to tell that it's ready to fold over when you can take the spatula and slide it under at least half of the omelet.  Shouldn't take more than a few minutes, depending on how thick you make it.

Use 2-3 eggs.

Yogurt and granola

Yoplait or Greek yogurt works great!

Add granola and enjoy (:

Not too many calories, but gives you healthy energy to start your day off right and the granola with nuts are the good kinds of proteins and fats that our bodies need and crave.

This recipe is very similar to one I've put on my blog in the past, but the variation is the English muffin.

English muffins are better for you than bagels, if you're looking for something with less bread and less calories, and it still makes for a delicious breakfast.

Toast the English muffin (white or wheat) and spread cream cheese on both sides.

Slice strawberries and add them on top and enjoy!

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