1

21 Day Challenge
Recipe Book
The benefits of healthy eating includes
an increase in mental acuteness,
resistance to illness and disease, higher
energy levels, faster recuperation times,
and better management of chronic
health problems. A well balanced diet
also increases muscle mass, lowers fat
and increases or maintain healthy
weight.

As we age, eating well can also be the

key to a positive outlook and staying
emotionally balanced. But healthy
eating doesnt have to be about dieting
and sacrifice. Whatever your age,
eating well should be all about fresh,
colorful food, creativity in the kitchen,
and eating with friends and family!!
Enclosed are some quick recipes to help
make healthy DELICIOUS!!

Enjoy

All recipes are intended for single

serving

http://www.brittnebabefitness.com/programs/
 2

Egg, Cheese and Spinach Muffin

-2-3 whole eggs

-1 oz. of reduced fat cheese
- cup of spinach

In a large bowl, mix together all of the

ingredients and stir until well combined. Pour
into a lightly oiled muffin tin, and bake for 10-
12 minutes, until "muffins" have cooked and
set. Pop out and serve, or refrigerate and
reheat to serve.

Berry Good Microwave Muffin

cup of quick oats

3 tbsp. of berries
1 egg
1 packet of stevia
1 tsp of soy/fat free/almond or lactaid milk

Strawberry and Peanut Butter Waffle
-1 whole grain low fat waffle
- 1.5-3 tbsp. of reduced fat peanut butter
- 6 sliced strawberries
Toast waffle. Spread peanut butter and top
with strawberries.
Mix ingredients in a bowl and pour into mug.
Place the mug in the microwave for 1 minute
(watch carefully so it does not over flow). If
it doesnt look firm after the minute is up, pop
it back in for an additional 15-30 seconds.
Once ready, flip the mug upside down onto a
plate and enjoy!!

http://www.brittnebabefitness.com/programs/
 3

Low Sodium Turkey Wrap Veggie Pizza

- 2-4 oz. of low sodium turkey

- 1 small whole wheat wrap - 1 small whole wheat pita
- Lettuce - 1 cup of diced onions, peppers,
- Tomato mushrooms
- 1 slice of reduced fat or part skim - cup of spinach
cheese - cup of diced tomatoes
- 1 tsp of mayo or mustard - 1-2 oz. of part skim mozzarella

Place wrap on a plate. Add all ingredients Preheat oven to 350 degrees. Spray baking
and roll. Cut into desired amount of slices pan with nonfat cooking spray. Cut pita in
half and place on pan. Add ingredients and
top with mozzarella. Bake for 5-10 minutes or
until lightly toasted.
Parfait
- 5-6 ounces of fat free yogurt
- cup of berries
- Small handful of quick oats

In a small glass add half yogurt and top with

fruit. Add remaining yogurt and top with fruit
and quick oats

http://www.brittnebabefitness.com/programs/
 4

Avocado toast with egg

- 1 piece of multi grain toast
- avocado
- 6 tbsp. of liquid egg whites

Toast bread and spread avocado on top.

Spray medium sauce pan with nonfat cooking
spray over medium heat. Add egg whites and
add non salt seasonings. Flip egg until
Scrambled Eggs with Veggies
cooked on both sides and place on top of
avocado. Top with a teaspoon of light salt
and pepper -3 whole eggs
-1/2 cup of spinach
-1/2 cup of tomatoes
- cup of onions

Coat medium pan with non fat cooking spray

and place over medium heat. Throw in
spinach, tomatoes and onions. In a separate
pan scramble eggs using non fat cooking
spray. Mix together and serve immediately.

Peanut Butter and Banana Smoothie

- 3 tbsp. of powdered peanut butter

- 8 oz. of soy/fat free/lactaid or almond
milk
- banana (freeze other half for later
use)
- 3-4 ice cubes

Blend all ingredients on high.

http://www.brittnebabefitness.com/programs/
 5

Fruit Yogurt Smoothie Berry Good (Juice)

-1 cup of berries -1/3 cup of blueberries

-1/2 banana -6 strawberries
-3 or 4 oz. of fat free yogurt -1 tbsp of ground flaxseed
-2-3 ice cubes -1 packet of stevia (optional)
-4 oz. of fat free/lactaid/soy/almond milk -8 oz of vanilla soy milk (optional) or 8 oz of
water

You can also add 2 or 3 cubes of ice if your

berries are not frozen

Blend

This is really delicious, enjoy!

http://www.brittnebabefitness.com/programs/
 6
Chicken and Spinach Pasta
-4 to 8 oz. of chicken breast
-1/3 cup cooked whole wheat angel hair pasta
-1 cup of cooked spinach
-1 tsp of lemon juice
-1 tsp of olive oil
-3 tbsp. of water
-1 tbsp. of minced garlic
Saut chicken breast over medium heat
sprayed with nonfat cooking spray.
In a separate pan spray with nonfat cooking
spray and cook garlic (for 1 minute) before
adding lemon juice, water and olive oil in
separate pan for about 5 minutes.
Toss chicken breast, spinach and pasta in a
bowl. Set on plate and add sauce
http://www.brittnebabefitness.com/programs/
Pasta and Meat Balls
-1/3 cup of cooked whole wheat penne pasta
- 3-7 oz. of ground turkey breast
- 1 whole tomato
- 1 cup of peppers
- 1 cup of water
- 1 tbsp. of minced garlic
Preheat oven to 350. Place ground turkey and
cup of diced peppers in a bowl and roll into
tiny balls. Place on nonstick baking pan or
spray with nonfat cooking spray. Bake for
about 20 minutes
Spray small pot with nonfat cooking spray and
add garlic (cook for about 2 minutes) to low
heat. Add water, tomato (dice into small
pieces) and the remainder of the peppers.
Season with salt free Italian seasonings and
bring to boil. Remove from heat.
 7

Honey Salmon Salad Cajun Catfish

-4 to 7 oz. of salmon -4 to 7 oz. of catfish

-2 tbsp. of honey -1/4 lemon
-2 cups of spring mix -cayenne pepper
-1 tsp of oil -paprika
-2 tsp of balsamic vinegar -1 tbsp. of minced garlic

Preheat oven to 350. Place salmon on one Preheat oven to 350. Place catfish on one sheet
sheet of aluminum foil. Add salt free of aluminum foil. Add lemon, pepper, paprika
seasonings (onion, garlic powder and pepper)
and garlic. Close the catfish in the foil and cook
and 1 tbsp. of honey. Spray (3-5x) I cant
for 15-20 minutes.
believe its not butter spray on top and close
the salmon in the foil. Place in oven and cook
for 15-20 minutes

Dressing
Mix 1 tbsp. of honey, balsamic vinegar and oil.

Place spring mix into bowl add salmon and

top with dressing

http://www.brittnebabefitness.com/programs/
 8

Stuffed Chicken Breast

-4 to 8 oz. large chicken breast

-1 cup of spinach and broccoli
-1 oz. of part skim mozzarella

Heat oven to 375F. Form a pocket in chicken

breast by cutting 3-inch-long slit in thick side
of each breast. Insert veggies and half of the
cheese. Place on nonstick pan and sprinkle
top with cheese. Bake for 20-30 minutes

Stuffed Pepper Nachos

-3.5-7 oz of ground turkey breast

-1 tbsp of salsa
-1/2 small tomato
-1 whole pepper
-1 tbsp of fat free or light sour cream
-1 ounce of reduced fat cheddar cheese
Steak Rice Bowl
Preheat oven to 350. Place peppers on non
stick pan. Slice pepper into 3 or 4 -3 to 6 oz. of steak
pieces. Add cooked ground turkey breast, -1 cup of peppers
tomato and top with cheese. Bake for 10-15 -1/3 cup of cooked brown rice
minutes. -2 tbsp. of salsa
-1 oz. of reduced fat cheddar cheese
Top with salsa and sour cream
Coat medium pan with nonfat cooking spray.
Enjoy!! Add peppers and steak (cut into pieces) cook
on both sides until brown. Add to rice and
top with salsa and cheese

http://www.brittnebabefitness.com/programs/
 9

Chicken Quesadillas Tilapia with Mango Salsa

-4 to 8 oz of cooked chicken breast -4 to 7 oz. of tilapia

-2 oz. of reduced fat cheddar -1/4 mango
-1/4 cup of onions -1/4 red and green pepper
-1 tbsp. of sour cream -1/4 onions
-2 tbsp of salsa -2 tbsp of lime juice
-1 small whole wheat tortilla -1 tbsp of water

Preheat oven to 350. Place tilapia on one

Coat medium pan with nonfat cooking spray
and add over medium heat. Place tortilla in
pan and add chicken, cheese and onions to
one side and flip the other side closed. Press
down flat with spatula and flip. Cook on the
other side for an additional 1-2 minutes.
Remove, cut into two and dip into salsa and
sour cream.
sheet of aluminum foil. Add salt free
seasonings and close the tilapia in the foil.
Place in oven and cook for 15-20 minutes
Salsa
Finely chop mango, peppers and onion and
add to medium saucepan (coated with nonfat
cooking spray). Add juice and water and cook
until soft.

http://www.brittnebabefitness.com/programs/
 10

Fried Apples/Peaches Whole Wheat waffle with fat free ice

cream
-1 small apple/peach
-2 tbsp of granola
-3 to 4 tbsp. of water
-1 tbsp of vanilla
-2 tbsp. of cinnamon

Peel fruit and cut into slices. Coat medium

pan with nonfat cooking spray and add fruit.
Turn on each side every 30-45 seconds. Add
water, vanilla, cinnamon and granola. Mix
and continue to flip until fruit is soft.

Add fat free whip cream or fat free ice cream

Reduced fat peanut butter w/fruit

Sugar Free Jello with Fat Free Whip

Cream

http://www.brittnebabefitness.com/programs/