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

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

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 10 mins

Cook time 5 mins

Total time 15 mins

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

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 15 mins

Total time 15 mins

 

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.

3.5.3208

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 10 mins

Total time 10 mins

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.

3.5.3208

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