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Category Fit Fast Food

Fit Food Tip: 1 Min. Breakfast / Egg in a Cup

Here is an easy, healthy protein breakfast that you can make in 1 min. At the same time you start making it, pop the whole wheat toast in the toaster and put on some natural pnut butter and your ready to go!

Recipe: Hawaiian Grilled Chicken

I’ve made tens of thousands of chicken breasts in my fitness days…here is a simple recipe that your family (and waistline) will love! It’s tasty, low in fat, high in flavor!

Gold Medal Fuel: 4 Ways to Add Power to Your Food

Share 🙂Power Pancakes: Add a handful of trail mix, nuts, steel cut oats, dried fruit into your whole wheat pancake batter before you cook them. Top with protein packed Greek Yogurt, apple sauce, agave nectar, almond butter, fresh fruit or organic honey. “I make a couple dozen each week and store them in the freezer. It’s easy to reheat in the toaster and eat as you walk out the door.

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Recipe: Fit Family Smoothie: Chocolate Covered Strawberries

Share 🙂Entertainment Tonight called me the “Fitness Queen!” My friends and family also call me the “Smoothie Queen!” I’ve made thousands and thousands of protein shakes, fruit smoothies and shakes. Here is one of my favorites because it doubles as DESSERT! So many times, I have a sweet tooth but don’t want to eat empty calories without healthy benefits. Shake with Benefits: Chocolate Covered Strawberry   Ingredients: 1 cup soy

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Recipe: Milk Shake with Benefits / Chocolate and Peanut Butter

Here is one of my favorites because it doubles as DESSERT! So many times, I have a sweet tooth but don’t want to eat empty calories without healthy benefits.

Greek Yogurt Pancakes

Share 🙂I always have a large carton of Greek Yogurt in the refrigerator. It’s a yummy way to add protein to smoothies, use in place of mayo, sour cream, or enjoy topped with fruit & toasted almonds. Here is a favorite recipe of mine for Greek Yogurt Pancakes. I make these every week and freeze a couple dozen to pop in the toaster for busy mornings. Hope you enjoy this

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Kiana’s 7 Day Meal Plans & Grocery Check List

Share 🙂7 Day Meal Plans & Detailed Grocery Check List Download my Personal 7 day Meal Plan & Detailed Grocery List. “My grocery list is exactly what I keep in my ‘frig & pantry. Includes the must have items I buy every week. AND My 7 Day Meal Plan will help you stay energized, keep your mood levels even and make it easy for you to keep your metabolism revved

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Recipe: Super Power Spinach Frittata

This Spinach Frittata makes the perfect “Mini Meal” since it has lean protein (egg whites,) veggies (spinach) and lots of flavor. I made this last Sunday for brunch and put individual slices into containers so I could reheat them during the week. I love it for brunch or late breakfast. It saves in the refrig well for easy reheat on busy mornings, too. It is so tasty and good for you! Enjoy! Prep: 15 minutes.

Fit Fast Food! Burrito in 2 minutes

My then 6 year old daughter came up with this Burrito recipe. She loves the fast food burritos but I won’t let her get those too often, so she makes her own “Fit Kids Burrito!”

Recipe: Grab Your Chopsticks! Time for Asian Stir Fry

My mother is Chinese Hawaiian and cooks 10 course Chinese Meals with ease, as if she’s ordering a pizza. This is my Fitness Queen Modified Asian Stir Fry version: more veggies, leaner meat, less salt and brown rice instead of white rice. It’s so tasty and is ideal for EZ Mini Meals during the week.