Friday, February 24, 2017

Blue Apron vs Freshly - What is the best Meal Service?

Meal subscription services like Blue Apron and Freshly deliver fresh ingredients to your door each week, saving you the time and hassle of meal planning and grocery shopping. But are they worth it? Here's a look at how these services work and compare to each other.

What Are Meal Subscription Services?

These services have you choose from a selection of meals each week and then they deliver the recipes and pre-portioned ingredients on the weekday you choose so you can easily make chef-quality meals at home.

They're like a mix of meal planning, grocery shopping, and recipe discovery apps all rolled into one.

The services cost more than just doing your own meal planning and grocery shopping, naturally, and it's more work than just ordering take in, but these services combine convenience with, at times, cooking education. Plus, the meals are all portion-controlled (so you don't waste food and can watch your waist).

If you enjoy cooking and trying new foods but often don't have the time to plan and prep all your dinners, one of these meal subscription services might be for you. I've been using a combination of Blue Apron and Freshly and I'll explain why. Let's compare.

Cost

This is probably the first question on people's minds when it comes to these services. The pricing is similar across the board, ranging from about $9 per person per meal to about $12 (including shipping).

Blue Apron has two plans: a 2-person and a 4-person subscription. The 2-person plan is 3 meals per week and costs $59.94 per week ($9.99 per person) while the family plan is 2 meals per week at a cost of $69.92 per week or 4 meals at $139.84 per week ($8.74 per person).

Freshly has four plans: a 4 meals per week, a 6 meals per week, a 9 meals per week and a 12 meals per week subscription. The 4 meals per week plan costs $49.99 per week ($12.50 per meal or per person), the 6 meals per week plan costs $59.99 per week ($9.99 per meal), the 9 meals per week plan costs $89.99 per week ($9.99 per meal), while the 12 meals per week costs of $107.99 per week ($8.99 per meal).

By now, depending on your food spending habits, you could be thinking either "Holy scallops, that's expensive" or "I spend that much on takeout anyway." I was in the holy scallops camp, but one thing to consider is the ingredients are locally sourced and organic whenever possible, and those products also cost more at the grocery store.

Depending on where you live as well, if you consider grocery delivery fees are often around $7-10 per delivery and meal planning services cost around $6-8 a month, the $10 per person price isn't really that bad. (A Big Mac meal at McDonald's costs $7.45 in my neck of the woods, and these meals are significantly tastier and better for you.)  Another consideration is that these ingredients come portioned out so no hunting for ingredients in multiple stores or having extra bottles in your cabinet (only later to be thrown away).

Winner: Blue Apron. On a per person basis, Blue Apron costs the least per meal.

Meal Options and Flexibility

Part of the fun of using these services is discovering new recipes and ingredients, but it's also good to have a choice of meals, especially if your household has picky eaters, food allergies, or special diets (these services offer vegetarian meals). Both let you select meals and see the recipes beforehand.

Blue Apron, for example, picks the default meals for you based on your saved preferences (vegetarian or not, or avoiding specific proteins). Instead of the three meals they choose for you, you can swap out dishes from the other menu (vegetarian vs. meat and fish). Oddly, though, not all combinations may be available. For example, if you want the chicken thighs and pork chops but not the salmon, your only other option out of the six dishes is soba noodles (two of the other vegetable dishes are grayed out). So choice is limited here.

Example dishes:
  • Center-Cut Pork Chops with beet, heirloom carrot, and hazelnut salad
  • Seared Steaks and mashed potatoes with roasted Brussel sprouts
  • Chicken and Rice Casserole with kale and cremini mushrooms
Freshly offers the most choice, with 25 meals to choose from, in addition to 6 breakfast options. You get a much wider range of foods, including simple plates for picky eaters.

Example dishes:
  • Sicilian Style Chicken Parmesan with Penne Marinara
  • Penne Bolognese
  • Southwest Chicken Bowl
For all services, you can skip a week (or more) in advance if you're not keen on the menu, but you have to remember to do that a week in advance (or you'll end up with a fridge full of food to cook that you're not that interested in).

Winner: Freshly, for more meal options and the ability to add more meals to your order.

Packaging

Both options are shipped in sturdy boxes with large ice packs and labeled well.


Blue Apron ships all the meals in one box but each ingredient is clearly labeled.  The recipe cards list the ingredients for each meal so you can gather the items together before you start cooking. 

Freshly plates are also clearly labeled so you know exactly what you are getting.




Recipes and Cooking Skills

Blue Apron comes with beautiful recipe cards explaining a bit about what you're cooking, in addition to the ingredients you need, time to cook the dish, and number of calories per serving.  It has large recipe cards, which really helps when you're trying to figure out how crisp that gnocchi should actually be. It makes cooking feel like more of a learning experience, and there were more than a few times I picked up a new trick from the recipe cards, like using breadcrumbs to add texture to a pasta dish. Blue Apron's online recipes also incorporate feedback from other members, so you'll get tips on cooking or adjusting that recipe from other members.



Freshly plates come prepackaged with cooking directions printed on the sleeve.  There is no meal prep.  It reminds me more of the traditional TV dinner style, but most plates can be cooked in 3-5 minutes so these are great when you are in a time crunch.



Winner: For me, it was a tie.  Blue Apron had little details like bolding the ingredients in the recipes and occasional cooking tips make the recipe cards useful and user friendly.  While, Freshly is quick and easy with no cooking skills required.

So Are They Worth It?

I'd recommend these services to anyone!  Blue Apron is great for anyone who loves to cook. The meals often take more than half an hour to cook, though, so it's not really saving you a ton of time in the kitchen. While Freshly is easy and convenient. If you don't mind paying a premium for the convenience of having the planning and shopping done for you --- and if you value seasonal, locally grown, and sustainable ingredients, then this is for you. 

Which brings me to why I use a combination of both.  We are extremely busy and I only have time to cook 1-2 meals per week.  I used to meal prep on Sundays but by Wednesday, everyone was tired of left overs.  Now, using Blue Apron, I can cook healthy meals 1-2 nights per week and have a variety of Freshly meals available for nights when we have to grab and go. 

Whether these services are worth it to you or not may also depend on how much you hate the "What's for dinner?" question.


Renee Smith

Independent Diamond BeachBody Coach

Friday, February 3, 2017

Spicy Sweet Potato Fries

Love sweet potato fries? Here’s a healthier way to enjoy them.

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.

Yield: 3 servings


Ingredients:
2 large yams, peeled, cut into ½-inch thick lengthwise batons
2 Tbsp. extra-virgin olive oil
1 Tbsp. chili powder
Sea salt (or Himalayan salt) (to taste; optional)

Preparation:
1. Heat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes before serving.

Nutritional Information (per serving):
Calories: 161
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 184 mg
Carbohydrates: 19 g
Fiber: 3 g
Sugar: 4 g
Protein: 2 g

P90X/X2 Portions
½ Fat
½ Legume/Tuber Carb

P90X3 Portions
1 Carb
1 Fat

Body Beast Portions
1 Starch
1 Fat

Containers
1 Yellow
2 tsp

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Thursday, February 2, 2017

Guacamole

Whether you’re adding it to your baked potato, enjoying it with Mexican food, or eating it as a snack, get ready to love this guacamole.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None

Yield: 10 servings, ¼ cup each


Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco) (to taste; optional)

Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.


If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Chunky Salsa

This simple salsa is great on top of protein or as part of a healthy snack.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving


Ingredients:
1 medium tomato, chopped
1 green bell pepper (or red bell pepper or yellow bell pepper), chopped
¼ red onion, chopped
12 sprigs fresh cilantro, finely chopped
¼ tsp. dried oregano leaves (to taste; optional)

Preparation:
1. Combine tomato, bell pepper, onion, cilantro, and oregano (if desired) in a medium bowl; mix well.

Nutritional Information (per serving):
Calories: 47
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 10 mg
Carbohydrates: 11 g
Fiber: 4 g
Sugar: 6 g
Protein: 2 g

P90X/P90X2 Portions
1 Vegetable

P90X3 Portions
½ Carb

Body Beast Portions
2 Vegetables

Containers
1½ Green

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Wednesday, February 1, 2017

French Onion Dip

We created a healthier version of the favorite party dip. Usually made from a powder of artificial flavors, our French onion dip is made from scratch with savory caramelized onions.

Prep time 10 mins
Cook time 25 mins
Total time 35 mins

Serves: 5 servings, approx. ½ cup each



Ingredients
•2 Tbsp. olive oil
•4 medium onions, chopped
•½ cup low-sodium organic beef broth
•2 Tbsp. Worcestershire sauce
•½ tsp. garlic powder
•Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
•2 cups reduced-fat (2%) plain Greek yogurt

Instructions
1.Heat oil in medium saucepan over very low heat.
2.Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3.Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4.Combine onion mixture and yogurt in a medium bowl; mix well.
5.Chill, covered, for 1 hour (or overnight).
6.Serve with raw vegetables for dipping.

Nutritional Information (per serving) not including vegetables:
Calories: 160
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 5 mg
Sodium: 270 mg
Carbohydrates: 13 g
Fiber: 2 g
Sugars: 9 g
Protein: 10 g

P90X/P90X2 Portions
½ Vegetable
½ Dairy
½ Fat

P90X3 Portions
1 Protein
½ Carb
1 Fat

Body Beast Portions
1 Vegetable
2 Protein
1 Fat

Containers
½ Red
1 tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Healthier Seven-Layer Dip

This seven-layer dip is heavy on fresh veggies, and uses nonfat refried beans and low-fat yogurt instead of sour cream. You can also use spicier beans and add chopped jalapeño.

Prep time 10 mins
Cook time 15 mins
Total time 25 mins

Serves: 10 servings



Ingredients
•2 medium ripe avocados
•2 Tbsp. fresh lime juice
•1 dash sea salt (or Himalayan salt)
•1 dash ground black pepper
•8 oz low-fat plain Greek yogurt
•2 tsp. all-natural taco seasoning, no salt added
•1 (15-oz) can nonfat refried beans, warm
•4 medium tomatoes, chopped
•1 yellow pepper, chopped
•1 bunch green onions, ends trimmed, sliced thin
•2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

Instructions
1.Mash avocados in a medium bowl.
2.Add lime juice, salt, and pepper; mix well. Set aside.
3.Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4.Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5.Serve with baked tortilla chips.

Nutritional Information (per serving; not including tortilla chips):
Calories: 136
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 2 mg
Sodium: 112 mg
Carbohydrates: 13 g
Fiber: 6 g
Sugar: 3 g
Protein: 6 g

P90X/P90X2 Portions
1 Vegetable
½ Fat

P90X3 Portions
1 Carb
1½ Fat

Body Beast Portions
1 Vegetable
½ Legume
1 Fat

Containers
½ Green
½ Yellow
1 Blue

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Tuesday, January 31, 2017

Teriyaki Salmon Bites

These tasty salmon appetizers will disappear quickly at party, or double the serving and have with steamed vegetables for a delicious lunch or dinner.

Prep time
Cook time
Total time
Serves: 6 servings

Ingredients
  • Total Time: 1 hr. 15 min.
  • Prep Time: 10 min.
  • Cooking Time: 5 min.
  • Yield: 6 servings
  • ¼ cup reduced sodium soy sauce
  • 2 Tbsp. water
  • 1 thin slice fresh ginger, finely chopped
  • 1 clove garlic, finely chopped
  • 1 Tbsp. raw honey
  • 1 lb. raw salmon, cut into 1-inch cubes
  • 1 Tbsp. coconut oil
  • 1 tsp. sesame seeds
  • 1 green onion, thinly sliced (for garnish; optional)
Instructions
  1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
  2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
  3. Heat oil in a medium saucepan over medium heat.
  4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
  5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Nutritional Information (per serving):
Calories: 147
Total Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 42 mg
Sodium: 387 mg
Carbohydrates: 4 g
Fiber: 0 g
Sugar: 3 g
Protein: 16 g

P90X/P90X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1 Protein
1 Fat

Body Beast Portions
2 Proteins
1 Fat

Containers
½ Red
½ Yellow
1 tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Monday, January 30, 2017

Shrimp Ceviche

This Baja California-style shrimp ceviche is made with shrimp, fresh lime juice, and refreshing cucumber. Make it as mild or spicy as you want by adjusting the chili peppers to your taste. Serving it in endive shells is a clever and crunchy alternative to fried tortilla chips.

Total Time: 24 hrs. 15 min.
Prep Time: 15 min.
Cooking Time: None

Yield: 8 servings, 2 each


Ingredients:
½ cup fresh lime juice
1 lb. cooked medium shrimp, peeled and deveined, coarsely chopped
1 medium cucumber, finely chopped
½ medium red onion, finely chopped
2 medium Serrano chiles (or jalapenos), seeded and deveined, finely chopped (optional)
1 medium tomato, finely chopped
1 medium ripe avocado, finely chopped
2 Tbsp. finely chopped fresh cilantro
¼ tsp. sea salt
16 endive leaves

Preparation:
1. Combine lime juice and shrimp in a medium bowl; mix well. Marinate, covered, in the refrigerator, for 6 to 24 hours.
2. Combine shrimp mixture, cucumber, onion, chiles (if desired), and tomato in a large bowl; mix well.
3. Add avocado, cilantro, and salt; toss gently to blend.
4. Evenly portion shrimp mixture into endive leaves. Serve two leaves for each portion.



If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Bell Pepper and Cabbage Slaw

Add color and crunchy veggies to your barbecue this summer with this super-clean bell pepper and cabbage slaw. Use it to top tacos or serve it with burgers, grilled chicken, fish, and just about anything that you like to barbecue. 
 
Prep time
Total time
 
Serves: 8 servings, approx. 1½ cups each

Ingredients
  • 1 medium cabbage, shredded
  • 1 medium green (or yellow) bell pepper, chopped
  • 1 medium red bell pepper, chopped
  • 1 medium red onion, chopped
  • ¼ cup rice wine vinegar
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
Instructions
  1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
  2. Season with salt and pepper if desired.
  3. Cover and refrigerate for 1 hour before serving.



Nutritional Information (per serving):
Calories: 47
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 58 mg
Carbohydrates: 10 g
Fiber: 4 g
Sugars: 6 g
Protein: 2 g

P90X/P90X2 Portions
1 Vegetable

P90X3 Portions
½ Carb

Body Beast Portions
2 Vegetables

Containers
1½ Green


If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Hummus-Filled Eggs

For a protein-packed snack, try hummus with your eggs.


Prep time
Total time

Serves: 2 servings, 8 egg halves each

Ingredients
  • 8 hard-boiled eggs, cut in half lengthwise, yolks discarded
  • ½ cup prepared hummus
  • 10 Kalamata olives, chopped
  • Ground smoked paprika (to taste; optional)
Instructions
  1. Fill each egg white half with 1½ tsp. hummus.
  2. Sprinkle evenly with olives and paprika. Serve immediately.



Nutritional Information (per serving):
Calories: 223
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 578 mg
Carbohydrates: 14 g
Fiber: 3 g
Sugars: 1 g
Protein: 17 g

P90X/P90X2 Portions
½ Fat
½ Protein
1 Single Serving Snack

P90X3 Portions
½ Protein
1½ Carb
1 Fat

Body Beast Portions
1 Protein
1 Legume
1 Fat

Containers
½ Red
1 Blue
½ Orange

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Homemade Hummus


Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None

Yield: 5 servings, about ½ cup each



Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
¼ cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
4 cloves garlic
¼ cup tahini (sesame butter)
Sea salt (to taste; optional)
Paprika (for garnish; optional)

Preparation:
1. Place chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas are mashed.
2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Add salt if desired.
3. Garnish with paprika if desired.



If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Chicken Satay with Peanut Dipping Sauce

Coconut milk, honey, and a touch of spice make this Thai appetizer a delicious snack or light lunch.

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.

Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce


Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast, boneless, skinless, cut into 2-inch chunks

Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken in a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce.

Nutritional Information (per serving):
Calories: 253
Total Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 67 mg
Sodium: 581 mg
Carbohydrates: 11 g
Fiber: 2 g
Sugar: 6 g
Protein: 27 g

P90X/X2 Portions
1 Fat
1 Protein
1 Condiment

P90X3 Portions
1½ Protein
3 Fat

Body Beast Portions
3 Protein
3 Fat

Containers
1 Red
½ Blue
1 tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Vegan Habanero Chili

This hot, flavorful habanero chili is so tasty, even meat eaters will love it. It’s made with seitan, a vegan meat-alternative that crumbles just like ground beef, and absorbs the spicy flavors of the sauce. The recipe makes a whopping 10 servings, making it perfect for this week’s meal prep and several more dinners in the future, just freeze the remaining portions. If you find habanero too spicy, you can substitute with jalapeño or bell pepper.
 

Prep time
Cook time
Total time
 
Serves: 10 servings, about 1 cup each

Ingredients
  • 2 lbs. seitan
  • Nonstick cooking spray
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 habanero chile, seeded and deveined, chopped (use gloves to handle)
  • 1 tsp. ground chili powder
  • ½ tsp. ground paprika
  • ½ tsp. sea salt (or Himalayan salt) (to taste; optional)
  • 1 dash ground black pepper
  • 1 (15-oz.) can black beans, do not drain
  • 1 (15-oz.) can kidney beans, do not drain
  • 2 medium tomatoes, chopped
Instructions
  1. Place seitan in food processor; pulse until it has the consistency of ground beef. Set aside.
  2. Heat large skillet, lightly coated with spray, over medium-high heat.
  3. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
  4. Add garlic, habanero, and seitan; cook, stirring frequently, for 3 to 4 minutes, or until seitan is golden brown.
  5. Add chili powder, paprika, salt (if desired), and pepper; cook, stirring frequently, for 2 additional minutes.
  6. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.



Nutritional Information (per serving):
Calories: 171
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 696 mg
Carbohydrates: 23 g
Fiber: 2 g
Sugars: 4 g
Protein: 20 g

P90X/P90X2 Portions
½ Vegetable
1 Protein
½ Tuber/Legume Carbs

P90X3 Portions
1 Protein
1 Carb

Body Beast Portions
½ Vegetable
2 Proteins
½ Legume

Containers
½ Green
½ Red
1 Yellow

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers and onion, or you can substitute your favorite vegetables.
 
Prep time
Cook time
Total time
 
Serves: 4 servings

Ingredients
  • 4 (6½-inch) whole wheat pitas
  • ¾ cup all-natural spaghetti sauce, no salt added
  • 2 fresh basil leaves, chopped
  • 2 oz. shredded mozzarella cheese (½ cup)
  • ¼ medium onion, sliced
  • 1 medium yellow bell pepper, sliced into rings
Instructions
  1. Preheat oven to 350° F.
  2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
  3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.


Nutritional Information (per serving):
Calories: 248
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 8 mg
Sodium: 569 mg
Carbohydrate: 43 g
Fiber: 6 g
Sugar: 2 g
Protein: 11 g

P90X/P90X2 Portions
½ Vegetable
1 Protein
½ Grain Carb
½ Condiment

P90X3 Portions
½ Protein
2 Carb
1 Fat

Body Beast Portions
1 Vegetable
2 Proteins
1 Starch
1 Fat

Containers
½ Green
2 Yellows
½ Blue

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce

This kid-friendly meal is great for adults too! A light almond and panko crust bakes to a crisp, golden exterior, and the honey mustard sauce has the perfect blend of sweet and tangy.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.

Yield: 4 servings


Ingredients:
2 Tbsp. raw honey
2 Tbsp. Dijon mustard
2 tsp. rice wine vinegar
Nonstick cooking spray (or olive oil cooking spray)
2 large eggs
2 Tbsp. water
1 lb. raw chicken breast tenders, skinless
1 cup whole wheat Panko bread crumbs (Japanese-style bread crumbs)
½ cup finely chopped sliced almonds
1 dash tsp. sea salt
1 dash tsp. ground black pepper

Preparation:
1. Combine honey, mustard, and vinegar in a small bowl; mix well. Chill.
2. Preheat oven to 425° F.
3. Line baking sheet with foil; lightly coat with spray.
4. Combine eggs and water in a medium shallow bowl; whisk to blend.
5. Soak chicken in egg mixture for 30 minutes, turning once; set aside.
6. Combine bread crumbs, almonds, salt, and pepper in a large resealable plastic bag; shake to combine.
7. Working with a few pieces at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
8.Place chicken on prepared baking sheet. Bake for 18 to 20 minutes, turning after 10 minutes, until no longer pink in the middle and golden brown.
9. Serve with honey mustard dipping sauce.

Nutritional Information (per serving):
Calories: 328
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 160 mg
Sodium: 677 mg
Carbohydrates: 27 g
Fiber: 3 g
Sugar: 9 g
Protein: 31 g

P90X/X2 Portions
1 Fat
1 Protein
½ Grain Carb

P90X3 Portions
1 Carb
1½ Protein
2 Fat

Body Beast Portions
1 Starch
3 Protein
2 Fat

Containers
1 Yellow
1 Red
½ Blue

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Nachos

These nachos made with freshly-baked tortilla chips are going to become a snack you crave—good thing they have only 258 calories per serving!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.

Yield: 4 servings


Ingredients:
4 corn tortillas, cut into wedges
2 tsp. olive oil
½ medium lime
1 dash chili powder
Sea salt (to taste, optional)
½ cup cooked pinto beans, warm
4 oz cheddar (or jack) cheese, shredded
2 medium tomatoes chopped
½ medium onion, finely chopped
½ medium green bell pepper, chopped
½ medium jalapeno, seeds and veins discarded, finely chopped
¼ medium avocado, chopped
4 fresh cilantro sprigs, chopped
2 Tbsp. nonfat plain Greek yogurt

Preparation:
1. Heat oven to 375° F.
2. Brush both sides of tortillas with oil. Arrange in a single layer on a baking sheet. Bake for 10 to 15 minutes, or until crisp.
3. Squeeze lime over chips. Sprinkle with chili powder and salt (if desired).
4. Arrange half of the tortilla chips in a medium baking dish. Layer with half the beans and cheese. Repeat.
5. Bake chip mixture for 3 to 4 minutes, or until cheese melts.
6. Top with tomatoes, onion, bell pepper, jalapeno, avocado, cilantro, and yogurt.



If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach

Buffalo Chicken Tenders with Blue Cheese Dip

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving.


Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.

Yield: 4 servings


Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg
Sodium: 666 mg
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

P90X/X2 Portions
1 Protein
1 Condiment

P90X3 Portions
1½ Protein
½ Fat

Body Beast Portions
3 Protein
½ Fat

Containers
1 Red
1 tsp.

If you have any questions or need an accountability group, then please contact me.

Renee Smith

Independent Diamond BeachBody Coach