What are some healthy transformation recipes? Healthier recipes and treats are readily available and are a much better alternative than the fatty junk we normally eat. Our forum members share some of those mouthwatering recipes right here!

By: Topic Of The Week

The Question:

Cookies, candies, cakes, and chocolates are just a few of the treats served during the holidays. However, healthier recipes and treats are readily available and are a much better alternative than the fatty junk we normally eat.

What are some healthy transformation recipes?

Which are the healthiest? Which taste the best?

Do you cook healthier treats during the holidays?

Show off your knowledge to the world!

The Winners:

      1st place - 75 in store credit.
      2nd place - 50 in store credit.
      3rd place - 25 in store credit.

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1st Place - Opiewags99
View This Author's BodySpace Here.

Cookies, candies, cakes, and chocolates are just a few of the treats served during the holidays & New Years. However, healthier recipes and treats are readily available and are a much better alternative than the fatty junk we normally eat.

What Are Some Healthy Transformation Recipes?

One of the hardest parts of beginning a diet of healthier foods is finding foods that are enjoyable. Logically, if you think about it, does it really matter to your physique how your food tastes? Definitely not. But amazingly it remains the most important factor in the decisions about the foods enter our grocery baskets and thus eventually into our bellies. Now this is a humungous problem to the bodybuilding community. But this problem can be easily remedied with a few simple recipes.

arrow Peanut Brittle Shake:

    First of all, we'll begin with an interesting variation on the most basic of bodybuilding recipes, the protein shake. This recipe was given to me by a personal trainer that goes to my gym. Here it is:

    Blend until creamy and delicious.

    Instant Jello pudding is really a beautiful thing in protein shakes. It not only has a thickening effect, the many different flavors add an amazing amount of variety to the boring daily post-workout shake.

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arrow Juicy Home-made Spicy Chicken (Yeah baby!):

    For dinners, Grilled Chicken Breasts has turned into the standard base of any lean high protein meal. Now when eating by just grilling these plain pieces of chicken, the monotony tends to kill the initial enjoyment. This is where some creativity comes into play. Marinades are extremely helpful here. A nice example recipe is shown below.


    • Begin by placing the ingredients in a Tupperware container. Then let the container sit for 15 minutes. Invert and let sit another 15 minutes. Then place in a large frying pan that's been sprayed with a non-stick spray on a stovetop burner, place mixture in and heat on medium until the chicken is cooked all the way through.
    • If preferred, a conventional oven can be used instead of a pan. Set your oven to 350 degrees and cook for 20-25 minutes, being sure to flip the chicken breasts over occasionally if the top is exposed to the air. This will prevent the drying out of the chicken, keeping it moist and tasty.
    • Also, if you are someone who loves barbeque sauce more than Ronnie Coleman (Yeah Buddy!), you can marinade the chicken in plain old barbeque sauce. Just remember that they use high fructose corn syrup in the sauce, so if barbeque sauce is used be sure to skip dessert.)

    This is a little recipe my brother and I make before our Friday or Saturday night NHL hockey games on the high-def TV. The amount of spice added can be changed to suit your tastes, of course.

    Now some people can't take the spice or the flavor of barbeque sauce so here's an alternate chicken breast recipe for you.

arrow Lemon Chicken (Not The Classic Chinese Food Version):

  • A dozen chicken breasts (no skin of course)
  • 8 ounces lemon juice
  • 4 tsp lemon pepper seasoning
  • 4 tbsp olive oil (Extra virgin)
  • 3 cloves of garlic, ground (or garlic seasoning)
  • Directions:

      Now, begin the cooking process by slicing little fissures in the top of the chicken breasts, this will allow better absorption into the chicken. Unlike the spicy chicken, we actually want a lot of the pepper to go into the chicken. Marinade the chicken, similar to before, in a Tupperware container for 15 minutes on each side.

      Next, turn on your charcoal or gas grill and cook the chicken and cook until completely cooked throughout. These cooking times will vary, so stay close to the grill. Remove from heat. Then take the remaining marinade and brush the tops and bottoms of the cooked chicken with the marinade. Serve, smile, and enjoy.


      Chicken is a high risk food to eat if not fully cooked. Salmonella and other pathogenic or otherwise harmful bacteria can be in chicken, so be sure to cut into a few of the chicken breasts to make sure that there is no remaining portions of the chicken uncooked. The skill of visually being able to tell if the chicken is fully cooked comes with experience, so don't be afraid to check just in case.

Healthy? Tasty?
Which Are The Healthiest? Which Taste The Best?

Now, the recipes that are healthiest tend to be high in protein, low in fat, and low in processed carbohydrates. Out of the little recipe ideas above, the lemon chicken and the spicy chicken are most likely the best for you. In fact, some experts say that spicy foods increase metabolism for a period of time after eating, therefore the fact that it's got a little kick in addition to it being very low in fat has a double whammy of an effect.

The peanut-butter protein shake above is kind of high in calories due to the fact that Peanut-butter is rich in mono and polyunsaturated fats, so I'd really especially recommend it to bodybuilders like myself who are trying to put on some nice muscle mass. I would certainly say that this shake is my favorite variation on the classic water and powder shake.

The one that is most certainly the least healthy, but quite possibly the tastiest is the barbeque marinated chicken. This is simply because HFCS (High Fructose Corn Syrup) is one of the key ingredients. It's a very processed and high GI food, which is not good in most circumstances for people trying to lose weight or only put on really lean muscle mass.

The good news is that at most you're adding a few grams of carbs to each chicken breast at the most, which is hardly enough to hinder most people's progress in weight loss.

Do You Cook Healthier Treats During The Holidays & New Years?

During the holidays I certainly cook healthier foods than other times of the year. But that is because I have a very simple yet effective strategy at maintaining strength and some nice lean abs. Here's my strategy:

arrow Strategy To Stay Lean During The Holidays:

    During the holiday season, the numerous parties and family get-togethers lead to the temptation of many holiday indulgences (For me it's those delicious wreath shaped Christmas sugar cookies.)

    Now, wouldn't it be nice to have one or two of those cookies at each of these events and not feel bad about it? This can be done by simply prioritizing your cheat foods and the times at which you eat those cheat foods. Follow these three rules to "have your cake and eat it too":

    1. Eat Only Healthy And "Clean" Meals At Home:

      Now this takes a h-lluva lot of motivation, but if you think about it... Is that handful of M&M's worth two or three of your absolute favorite cheat food (whichever guilty pleasure that may be)?

    2. Pick Your Absolute Favorite Of The Cheat Foods Around, And Only Eat That One:

      Why splurge on lemon pie when you really crave chocolate? It only makes sense to pick your favorites and go with them.

    3. Eat This Food In Moderation:

      Although the idea behind this plan is that you can eat the foods you crave, and even eat a bunch of them... This is still not an actual official permission slip to throw your diet away completely.

      I'd say if it's cookies on Christmas day, keep it under a half dozen at the most. On things like cake, 2 slices is good. But remember, when you get back home it is strictly business. This of course assumes that your exercise plan is in check and your cardio is in high-gear (meaning you're doing at least 15 minutes 3 times a week... at the minimum).

+ Click To Enlarge.

    Thanks for reading!

    -K (Opiewags99)

2nd Place - Veeshmack
View This Author's BodySpace Here.

What Are Some Healthy Transformation Recipes?

arrow Crustless Pumpkin Pie:



    1. Mix all ingredients together in a large bowl (NOTE: do not use sugar, use 1.5 cups Splenda - this sugar equivalent is just in place for the correct calorie count, as the Splenda database entry is inaccurate)
    2. Bake at 400 degrees for 10-12 minutes
    3. Reduce heat to 350 degrees and bake for 30-35 minutes or until toothpick comes out clean
    4. Serving Size: 60.3g
      Calories: 122
      Fat: 0.8
      Carbohydrates: 23.9
      Protein: 2.7

arrow Apple Crumble:



    1. Core & thinly slice apples
    2. Mix applesauce & apples until evenly coated
    3. Place apple mix in a 12x8 baking dish
    4. Mix dry ingredients in bowl
    5. Drizzle in oil & molasses to dry mix until evenly absorbed
    6. Sprinkle mix over apples
    7. Bake 30 minutes in 350 degree preheated oven
    8. Cut into 8 sections & serve warm
    9. Serving Size: 139.0g
      Calories: 149
      Fat: 0.8g
      Carbohydrates: 29.5g
      Protein: 2.5g

These are only a few recipes, but I'm usually not too picky about treats, so I'm not personally concerned with a large variety. Though I have made these 2 recipes before, they taste amazing, and here is a little extra tip for increasing the nutritional value of the recipes.

Purchase a product called Vegefuel by Twinlab and add a scoop or 2 to the recipe. What this will do is add about 15.5g of high quality soy protein per scoop you add (keep in mind this is cut into portions when served) while only adding 65 calories per scoop.

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Healthy? Tasty?
Which Are The Healthiest? Which Taste The Best?

If you go along with the added Vegefuel as I suggested, they both carry great nutritional values, especially when using Splenda instead of sugar. As for taste, I personally prefer the Apple Crumble, but you will not be disappointed either way you go.

Do You Cook Healthier Treats During The Holidays & New Years?

Well my mom takes care of most of that, but I still usually am the one providing recipes and lending a hand. I am really health conscious, so when it does come down to making treats, I am always very specific as to what I put on my food, how much, and what the final nutritional values will be. So I may not be doing the actual cooking, but I know what is in it, how much, and exactly what I am putting into my body.

3rd Place - Naatrons
View This Author's BodySpace Here.

Best Cheesecake Ever

    This is the best dessert I can think of when you want a high protein, muscle building, GOOD TASTING treat.




      • 1/4 cup Fiber one pulverized
      • 1 packet of Splenda
      • 1/2 tsp fat free I Can't Believe It's NOT butter spread.

      • Mix and push into the bottom of a coffee mug or bowl.


      • No Sugar Added Cherry Pie Filling (Wal-Mart or Comstock Brands Taste Amazing... better than the "reduced sugar added" version).

    Chill - Eat - bask in the glory of a good dessert and a filling snack. Plus, it's packed with everything good for you!

    Calories: 300
    Protein: 37 grams
    Fat: 1-3 grams (depends on protein powder)
    Carbs: 40 grams (mostly FIBER, and all Low Glycemic)

    I love it, you should try it!!

What Are Some Healthy Transformation Recipes?

I posted my favorite "healthy' transformation recipe that I eat quite often, but I have a lot more where that came from. Substitutions with unsweetened applesauce and whey protein in place of butter/oil have made some of my favorite recipes my HEALTHY ones!!

arrow Banana Bread From Heaven:

    This is a Dense tasting dish, but healthy and filling, and not high calorie!


      Preheat the oven to 350 degrees F.

      Stir bananas, egg whiles, applesauce, whey protein, Splenda and vanilla really well. Stir remaining DRY ingredients together. Combine the wet and dry ingredients. Use PAM spray on a Banana Bread Loaf Pan (high sided baking container) and pour the mixture into the loaf pan.

      Bake until lightly browned and bread bounces back to the touch, about 40-50 minutes. Remove from the oven and cool for 10 minutes before turning out onto wire rack to cool completely.

    My wife eats with some I CAN'T BELIEVE IT's NOT BUTTER (FAT FREE) Spread on it, and will eat it EVERYDAY if I make it. It's quality. Even if you aren't trying to loose weight, you will.

Healthy? Tasty?
Which Are The Healthiest? Which Taste The Best?

We all need higher quantities of protein when you are dieting or trying to make a transformation. But this is true for health in general. I tell people to eat a high fiber, high protein diet at all times because it's more nutritionally sound if you are working out hard, or just living hard. Healthy can be tasty.

Use quality ingredients, spices and flavors you enjoy, and cut out the crap you don't need. The "oh so bad for you goodies" are ok in moderation.


[ Click here to learn more. ]
Recipes For The Health Concious Consumer!
Get ready to try out some great healthy recipes. This next round of recipes range from Granola and Low Carb Bread to Meringue.!
Ginger Redeker

Why shoot yourself in the foot? Stay with Turkey at Christmas dinner (vs. Ham, or especially "prime rib"), lay low on the gravy. Fill up on the steamed veggies, or fresh veggies (low on the dip). Breads/crackers are ok when combined with a healthier source of protein. Low fat/low calorie does not mean low taste when done properly.

Do You Cook Healthier Treats During The Holidays?

I always cook healthier treats. With the holiday's, it's a bonus because I don't crave the "BAD TREATS" when I know I've got something I can enjoy that is better for me, better for my goals, and for my lifestyle. Bodybuilding is nutrition building, and we can live that lifestyle 24/7 if you dedicate yourself. Make your "craving" in a healthy way - you'll enjoy it even more!!

What Are Some Healthy Transformation Recipes?

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