My Nutrition and Fitness Plan


Sweet Potato Fries

·       Olive oil
·       Handful of fresh rosemary
·       1 tsp. chili powder
·       1 tsp. ground cumin
·       1 tsp. paprika
·       1 tsp. sea salt
·       1 tsp. freshly ground black pepper
·       1 lb. sweet potatoes
Preheat oven to 400 degrees. Coat a baking sheet lightly wirth olive oil. Spread rosemary evenly on baking sheet. Mix together all  ingredients except for sweet potatoes in a small bowl.
Thoroughly scrub sweet potatoes and pat dry. Slice off ends of potatoes and slice into fries. Place potatoes on top of rosemary. Sprinkle with seasoning mixture. Lightly drizzle with olive oil. Bake 20 minutes.
Stir fries and return to oven for 25 minutes or until golden. Makes 6 servings.
Nutritional information: Calories: 44, Protein: 1 g., Carbs: 13 g., Fat: 0 g.

 Quinoa Salad
  • 1 Cup quinoa (uncooked)
  • 15 oz Black Beans (rinsed and drained)
  • 1 ½ Edamame (shelled)
  • ½ Cup red pepper
  • ½ Cup  Light Italian Dressing
  • Salt & Pepper to taste

This is how it is done ladies and gentlemen

1.     Rinse quinoa under cold running water and drain.

2.     Bring 1 ¾ cups water to a boil in a small pot.

3.     Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and the water is absorbed, this is about 15-20 minutes

4.     Remove lid and let it cool.

5.     Put the cooled quinoa, black beans, edamame, red pepper, salt, pepper and dressing into a large bowl and toss.

6.     Serve chilled and enjoy this healthy dish.

Spaghetti with Pesto Sauce

Adapted from the Eat Clean Website

Nutritional Value Per 1/6 Recipe:
Calories: 421
Calories from Fat: 127
Total Fat: 14 g
Saturated Fat: 1.7 g
Total Carbs: 59 g
Fiber: 3 g
Protein: 8 g
Sodium: 282 mg
Cholesterol: 0 mg
• 1 lb / 454 g noodles (buckwheat or rice noodles)
• 3 quarts / 3 L water
• 1 tsp / 5 ml sea salt
Pesto Ingredients
• 3 cups / 720 ml fresh basil leaves
• 1/2 cup / 120 ml almonds, coarsely chopped
• 3/4 cup / 180 ml parsley
• 2 cloves garlic, passed through a garlic press
• 1/4 cup / 60 ml extra virgin olive oil
• Sea salt

1. Bring water to a rolling boil. Add sea salt. Cook noodles al dente. Rinse under cold water to prevent clumping when cooking is complete. Place cooked noodles in large sauté pan or saucepan. Set aside.
2. Prepare pesto sauce by placing all ingredients in a food processor. Pulse until ingredients resemble a smooth paste. Scrape pesto out of food processor bowl and pour over cooked noodles. Over medium heat, toss noodles and pesto sauce until heated through. Serve hot.

Eat Clean Crispy Chicken Bites

Adopted from the Eat Clean Website and the photo is also from Eat Clean Website 

The Nutritional Value is for 4 Nuggets

Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg

Nutritional Value for 3/4 tsp of Sauce

Calories: 13
Calories from Fat: 0
Fat: 0 g
Saturated Fat: 0 g
Trans Fat: 0 g
Protein: 0 g
Carbs: 3 g
Dietary Fiber: 0 g
Sodium: 60 mg
Cholesterol: 0 mg
Crispy Chicken Bites
Comments: 29

34 ratings
YIELD: 6 servings (20 to 25 nuggets)
COOKING TIME: 10-15 minutes


Delicious and healthy? I think I'm in heaven!


• 3 boneless, skinless chicken breasts weighing about 6 oz / 170 g each
• 1/4 cup / 60 ml oat bran
• 1/4 cup / 60 ml wheat germ
• 1 Tbsp / 15 ml coarsely ground flaxseed
• 1/4 cup / 60 ml coarsely ground almonds
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml white pepper
• Pinch garlic powder
• 1/2 cup / 120 ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten


Preheat oven to 400°F / 232°C. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Clean-Eating Honey Mustard Sauce


• 1.5 tsp / 7 ml honey
• 1 Tbsp / 15 ml Dijon mustard


Mix well.