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Top 10 Beginner's Recipes: Healthy Food Has Never Tasted So Good!

Top 10 Beginner's Recipes: Healthy Food Has Never Tasted So Good!

Having a solid list of recipes you can turn to when you get busy is important for sticking with your diet. Here are 10 easy-to-prepare, taste-bud satisfying recipes to get you started.

If you're starting to warm up to the idea of making some positive changes with your current diet and are now on the hunt for easy-to-prepare, taste-bud satisfying recipes, these will do just the trick.

Having a solid list of recipes you can turn to when you get busy and don't want to 'think' about what you're having for your meals is important for sticking with your diet because without this, chances are you're going to opt for the next best option - take out.

While you still might be able to get a nutritious take-out meal if you make your selection very carefully, it's still likely not going to be as good as if you had prepared something yourself. Here are some beginner recipes to get you started.

Absolute Ava, Episode 1: Protein Pancakes
Watch The Video - 05:07

1
Protein Pancakes

Pancakes are a favored breakfast for many, but unfortunately they also usually contain far too many calories and fat. Here is a lighter recipe that will fit much better with your overall meal plan.

Ingredients
Directions
  1. Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed.
  2. Next add in the dry oats and whey protein powder along with the Splenda until well mixed.
  3. Once a batter has been formed, cook as you would a regular pancake, flipping at half-time.
  4. Drizzle with sugar free syrup or serve with fresh fruit.

Protein Pancakes PDF (99 KB)

2
High-Fiber, Protein-Packed Breakfast Muffins

These protein-packed muffins are great to start your day off with because they combine all three macronutrients for a well balanced breakfast that will provide plenty of ingredients throughout the day.

Ingredients
Directions
  1. Combine together the protein powder, oats, baking powder, baking soda, salt, cinnamon, and Splenda.
  2. In another bowl, whisk together unsweetened applesauce, low fat milk, olive oil, and egg whites.
  3. Mix in the dry ingredients until moist and finally add in nuts.
  4. Place into muffin tin, filling until 2/3's full and then bake at 400 degrees F for 15-18 minutes.

Protein-Packed Breakfast Muffins PDF (99 KB)

3
Antioxidant-Infused Berry Smoothie

This smoothie is a good option for those of you who are looking for a quick afternoon snack to help get you through your afternoon or who are in need of a fast meal replacement. Eat with one ounce of nuts for a complete meal.

Ingredients
Directions
  1. Pulse blend the ice cubes until crushed.
  2. Next add in the yogurt, milk, vanilla extract and blend again.
  3. Toss in frozen mixed berries and protein powder, blending a final time until desired consistency is reached.

Antioxidant-Infused Berry Smoothie PDF (99 KB)

4
Salmon Quinoa Salad

Many people focus mostly on rice, oatmeal, and pasta dishes that they overlook one other type of whole grain that is incredibly healthy - quinoa.

Quinoa, a species of goosefoot (Chenopodium), is a grain-like crop grown as a crop primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a grass. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.

Quinoa contains a full compliment of amino acids, making it a good option for those who are vegetarian. It's also cooked very similar to rice, so it's quick and easy to prepare.

Ingredients
  • 1/2 can canned salmon, bones removed
  • 2 tbsp fat-free mayonnaise
  • 1 tbsp Italian salad dressing
  • 1/2 cup cooked quinoa
  • 1/4 cup chopped celery
  • 1/4 cup chopped onion
  • 1/4 cup chopped red pepper
Directions
  1. In a small bowl combine the chopped vegetables, mayo, and salad dressing.
  2. Next add in the quinoa and salmon until well blended. Serve chilled.

Salmon Quinoa Salad PDF (99 KB)

5
Tuna Burgers

Tuna burgers are a great way to satisfy your craving while sticking on your diet. If you happen to be on a low carbohydrate diet, rather than having the burger on a whole grain roll, place it between a couple sheets of lettuce and exchange the rolled oats for finely chopped vegetables.

Ingredients
Directions
  1. Combine the tuna, oats, and whisked egg whites together.
  2. Stir in onion, mayo, garlic and onion powder and then form into patties.
  3. Place the patties on a skillet and flip at half time as you would with a regular hamburger.

Tuna Burgers PDF (99 KB)

6
Spaghetti And Meatballs

When someone starts up on a diet, pasta is often one thing they miss the most. Since pasta is both high in calories and carbohydrates, it is often one of the first things that people will remove from their diet.

Luckily it's fairly easy to come up with a suitable substitution that will help satisfy your craving - spaghetti squash.

Ingredients
  • 1 envelope dry onion soup mix
  • 1 pound ground turkey
  • 1/2 cup dry oats
  • 1 egg + 2 egg whites
  • 1 spaghetti squash
  • 2 cups low-sodium prepared pasta sauce
Directions
  1. Beat the egg whites together and then combine with remaining ingredients.
  2. Once moist, form into small balls and set aside.
  3. Next, half the spaghetti squash and then place cut side down on a microwaveable tray in about 1/2 an inch of water.
  4. Microwave for 6-8 minutes and then let stand for five.
  5. Meanwhile, saute meatballs in a small amount of olive oil or chicken broth until cooked through.
  6. Scrape out the strands from the spaghetti sauce and top with heated pasta sauce and meatballs.
  7. Sprinkle over a small amount of light Parmesan cheese.

Spaghetti And Meatballs PDF (100 KB)

7
High-Protein Berry Cheesecake

For those of you who find you're constantly craving cheesecake, this is a fantastic recipe that you can use to help beat those cravings while giving your diet a boost in protein.

Ingredients
Directions
  1. Place all the ingredients in a bowl together and blend until very smooth.
  2. Next pour into a non-stick or sprayed pie pan and place on the top rack of your oven.
  3. Place another pan with water underneath it on the lower wrack and bake for 30-40 minutes at 375 degrees F.
  4. Let cool before spooning berries and light syrup over and serving.

High-Protein Berry Cheesecake PDF (99 KB)

Ric's Corner: Tip Of The Week - Protein Pudding!
Watch The Video - 03:09

8
Protein-Packed Pudding

This simple recipe is great to kill your cravings while helping you reach your protein needs for the day. Play around with different flavours to match your individual taste preferences.

Also, keep in mind that you can easily make this into a parfait simply by laying the pudding with sliced fresh fruit and low-calorie Cool Whip.

Ingredients
Directions
  1. Prepare the pudding according to package directions, using the slightly reduced volume of skim milk.
  2. After pudding consistency has been reached, blend in the protein powder and then chill to let set.
  3. Note that the brand of protein powder you use will influence the consistency of the pudding - some protein powders tend to make it thinner, while others will make it thicker, so adjust the volume of milk added accordingly.

Protein-Packed Pudding PDF (99 KB)

9
Peanut Butter Balls

If you're working towards building muscle, getting in enough calories can become challenging. This recipe makes it easier by providing a healthy source of carbs, protein, and fat.

These are easily transportable as well, making it ideal for those who are looking for something to snack on at work or during class.

Ingredients
Directions
  1. Microwave the peanut butter on low for about 30 seconds until slightly melted (not runny though).
  2. Stir in the honey and protein powder.
  3. Once mixed, add in raw oats and crisp rice cereal.
  4. Form into balls and then place in the fridge to harden overnight.
  5. Note that if you prefer harder/softer peanut butter balls, you can adjust the volumes of the ingredients until your desired texture is reached.

Peanut Butter Balls PDF (99 KB)

10
All-Protein Banana Loaves

This is a great recipe for someone who is following a much more strict diet and is looking to maximize their protein intake while curing their craving for banana bread.

Note that this recipe can easily be adapted to whatever taste preferences you have, changing out the protein powder flavor and extracts.

Ingredients
Directions
  1. Whisk together the egg whites, banana extract, and water.
  2. In a separate bowl combine the protein powder, Splenda, and baking powder.
  3. Slowly stir the dry ingredients into the wet ingredients until fully blended together.
  4. Pour into six mini loaf pans until about 1/4 full and bake at 300 degrees F for 10-12 minutes.

All-Protein Banana Loaves PDF (99 KB)

Conclusion

So, try and incorporate each of the above recipes into your meal plan or search for others you can fall back on when times get busy. Spending that initial time finding your favorite recipes will be well worth the effort when you see how much easier it is to stay on your eating plan.

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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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Comments

Showing 1 - 25 of 69 Comments

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sojugirl69

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sojugirl69

how about some nutrition facts on these meals

Jan 31, 2012 5:50pm | report
 
Contra831

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Contra831

I agree a calorie count would be nice

Jan 28, 2013 10:16pm | report
IRingwood

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IRingwood

i agree, some nutrition info would be helpful

Sep 18, 2013 10:43am | report
Estarindel

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Estarindel

Printable versions of recipes on bb.com would be handy. Rather than having my laptop in the kitchen all the time......

Feb 1, 2012 12:06am | report
 
Sincitian

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Sincitian

Recommending Splenda?!

Feb 6, 2012 2:15pm | report
 
Estarindel

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Estarindel

Should not be allowed......

Feb 8, 2012 11:24pm | report
sticky_wicket

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sticky_wicket

Try stevia instead

Aug 23, 2012 11:40am | report
joeyroxx

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joeyroxx

I don't have banana flavored powder so I'll prob just increase the vanilla flavor. Also, Splenda? Really?!?! Not clean at all. I'll be replacing that with Xylitol. :) I second the nutrition facts comment.

Feb 9, 2012 2:06pm | report
 
hyerisk

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hyerisk

or use stevia!

May 16, 2012 12:14pm | report
sherx

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sherx

I'm looking forward to making those banana loaves!

Jun 14, 2012 6:32pm | report
 
SummerMancilla

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SummerMancilla

WOW! Some of these seem too good to be true...peanut butter balls?? hmm. Although, I cannot resist the banana loaves. Anyone tried this receipie out?

Jun 19, 2012 9:38pm | report
 
lady.amber

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lady.amber

I think the Protein Banana Loaves is missing a key ingredient... How do you get a loaf of anything without flour of any kind?

Jul 23, 2012 9:09am | report
 
Riley420

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Riley420

That's what I was trying to figure out

Aug 1, 2012 9:24pm | report
LClappp

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LClappp

Chemistry! Haha the egg whites and baking powder work together to make a sort of sponge-like, meringue-y consistency that mimics the "loaf" texture.

I used chocolate protein powder and coconut extract (obv. a bit extra extract since I was lacking the second flavor in powder) and substituted 5 stevia packets for the Splenda (though I would probably cut down to 4 next time). I also used my regular-sized loaf pan and it didn't bake very evenly, so I definitely recommend using the suggested mini pans. Regardless, it came out pretty darn tasty and helps curb my sweet tooth!

Sep 3, 2012 3:53pm | report
Cheetrah766

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Cheetrah766

Will try the pancakes in the morning

Sep 2, 2012 12:56am | report
 
copie1966

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copie1966

I'm still adjusting my eating habits

Sep 21, 2012 4:54am | report
 
lidiadavis

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lidiadavis

you are better then me...I really don't plan to adjust my eating habits although I need to but after a workout I am starving even more and I eat everything in sight. ugh! :'(

Feb 19, 2013 8:28pm | report
marjenn3

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marjenn3

I am looking forward to trying at least 2-3 of the meals i saw here! Sometimes you need to change things up a bit so your body doesnt get tired of eating the same thing. Thats when we crash.

Article Rated:
Nov 3, 2012 8:12am | report
 
xelauyu

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xelauyu

I followed the bannana bread recipe but it seems like an ingredient(s) is missing. Please fix this recipe. does it need flour and bananas perhaps?

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Dec 28, 2012 6:25pm | report
 
jennaleewood

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jennaleewood

I just made the banana loaves but I put the mixture into a muffin tray instead of a loaf tin. I followed the recipe almost exactly except I used all vanilla protien powder and I used 1/2 a real banana instead of banana extract. They came out great. My oven was a bit too hot so the tops were brown and I think I slightly over filled the muffin cups as the mixture rose and spilled over the tops... I'll know for next time.

Dec 29, 2012 8:51pm | report
xelauyu

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xelauyu

I followed the bannana bread recipe but it seems like an ingredient(s) is missing. Please fix this recipe. does it need flour and bananas perhaps?

Article Rated:
Dec 28, 2012 6:25pm | report
 
xelauyu

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  • rep this user
xelauyu

I followed the bannana bread recipe but it seems like an ingredient(s) is missing. Please fix this recipe. does it need flour and bananas perhaps?

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Dec 28, 2012 6:25pm | report
 
xelauyu

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  • rep this user
xelauyu

I followed the bannana bread recipe but it seems like an ingredient(s) is missing. Please fix this recipe. does it need flour and bananas perhaps?

Article Rated:
Dec 28, 2012 6:25pm | report
 
xelauyu

Rep Power: 0

  • rep this user
xelauyu

I followed the bannana bread recipe but it seems like an ingredient(s) is missing. Please fix this recipe. does it need flour and bananas perhaps?

Article Rated:
Dec 28, 2012 6:25pm | report
 
xelauyu

Rep Power: 0

  • rep this user
xelauyu

I followed the bannana bread recipe but it seems like an ingredient(s) is missing. Please fix this recipe. does it need flour and bananas perhaps?

Article Rated:
Dec 28, 2012 6:25pm | report
 
Showing 1 - 25 of 69 Comments

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