When I was lifting I often ate canned tuna for its’ protein and low calories, but it didn’t taste very good.  I would mix in ranch dressing with my tuna but that only added on extra calories and fat that I was trying to avoid.  Then I found this recipe…

Ingredients:
1 can of white chunk tuna (6 oz.)
1 cup cooked cannellini beans
1 vine-ripened tomato, chopped
2 scallions, thinly sliced
1 tablespoon minced garlic
1 tablespoon lemon juice
1 teaspoon olive oil

Directions:
1. In a bowl, gently stir in everything with the tuna.
2. Season with salt and freshly ground black pepper.

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I got this recipe from the Medica Shape-up Challenge newsletter but I modified it for my own liking and convenience. This recipe is very simple to make as you only need a microwave. It is also pretty low in fat.

Ingredients:
1 pound frozen chopped broccoli, thawed
1 cup finely chopped onions
1 clove fresh garlic, minced
1/4 teaspoon freshly ground black pepper
1 cup cubed cooked white chicken meat without skin
1/2 cup fat free sour cream
2 tablespoon fat free milk
1 cup shredded low fat mozzarella cheese
1/4 cup grated Parmesan cheese
3/4 teaspoon paprika

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Grilled salmon meets mango salsa - it’s a perfect match of tastes for a quick, heart-healthy supper. This recipe serves 2.

Ingredients:
1 cup diced fresh or frozen mango
2 scallions, thinly sliced
1 small jalapeño pepper, seeded and finely chopped
1 lime, cut in half
1 tablespoon ground cumin
2 salmon filets, about 5 oz. each

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This is one of those recipes that you can make in batches so that future preparation is quick and easy. Actually this recipe itself is already pretty easy to do and tastes great. The grill orange chicken is low in calories and still packs a punch on taste. I usually do these on my lovely George Foreman Grill that I’ve had ever since my freshman year in college.

Ingredients:

• 3 chopped orange segments
• 1/4 cup orange juice (no pulp)
• 1/4 cup extra virgin olive oil
• 2 tsp lime juice
• 3 garlic cloves, minced
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 tsp salt
• 1 tsp black pepper
• 1 lb boneless skinless chicken breasts

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About 5 years ago I hated salads, it was the least fulfilling meal I could eat, the plate didn’t come out steaming, and to me, they all tasted the same because I used ranch dressing on everything.  In fact I used to think that salads were so bland that I would go overboard with the ranch which turned out to be a bad idea because it was pretty high in fat.  I can’t stand the taste of other generic salad dressings I found in the grocery store and couldn’t stand fat-free ranch either so I basically stopped eating salads for a while.  Lately I’ve been eating more salads and I absolutely love it now, I think it’s because I’ve fallen in love with the new dressings I use.
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