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5 Low-Cal, Peak-Performance Recipes

From Team Beachbody - click here for resources, tools and information to help you
to reach your health, fitness and positive lifestyle goals!

Besides exercising regularly, you have to eat right to lose weight and be fit. That means cutting back on calories without sacrificing nutrition. To optimize your cardio and sculpting workouts, you need healthy food that fuels your performance, satisfies your appetite, and helps you achieve the slimming and toning results you want. Here are a few delicious, easy-to-prepare recipes—each under 300 calories per serving—from our trainers and nutrition experts that do just that.

Pita Pizza

By Chalene Johnson, creator of Turbo Jam®

1 whole wheat pita
1/2 cup marinara sauce
1/2 cup nonfat mozzarella cheese, grated
1 cup veggies of your choice (mushrooms, onions, tomatoes, garlic, bell pepper), diced
2 oz. grilled chicken breast, or other lean meat or protein source, diced

Preheat oven to 350 degrees. Slice pita around the edges, making two open-faced discs. Bake discs for about a minute until slightly toasted, but not really brown. On the inside (bumpy) side of the bread, spoon sauce, followed by veggies, meat, and finally cheese. Bake for about 15 minutes or until cheese is golden brown. Makes two pizzas, but you can eat them both—if you did your workout today!

Nutritional Information (for one pizza)
Calories 233 Protein 22 g Fiber 5 g
Carbs 29 g Fat Total 4 g Sat Fat 0 g

Lean and Mean

By Tony Horton, creator of Power 90®, Power Half Hour®, and P90X®

3-4 oz. fish (tuna, swordfish, salmon) or lean protein
1-2 cups green veggies of your choice (broccoli, spinach, kale, collard greens, etc.)
1/2 cup cooked whole grain brown rice (boiled or steamed, optional)

Marinade
Juice of 1 lemon (and zest, optional)
Garlic powder or minced fresh garlic to taste
Pepper to taste
Rosemary to taste
Dill to taste

Marinate fish covered in the fridge at least two hours before grilling with one of the following ingredient combinations:

  • Lemon and pepper
  • Lemon and rosemary and (optional) pepper
  • Lemon and dill and (optional) pepper
  • Garlic powder and pepper

Discard used marinade. Grill the fish and steam the veggies. Serve and eat. If desired, use the ingredient combinations to season veggies and rice.

Nutritional Information
(varies with choice of fish; subtract 100 calories and 22 carbs if not including rice)
Calories 297 Protein 33 g Fiber 11 g
Carbs 40 g Fat Total 1 g Sat Fat 0 g

Hawaiian-Style Salmon

By Kathy Smith, creator of Project: YOU: Type 2TM

Four 4-oz. salmon steaks
Salt and pepper to taste
4 tsp. canola oil
2 cored pineapple slices, diced
1 shallot, minced
2 Tbsp. minced cilantro

Preheat the oven to 400 degrees. Rinse salmon steaks and pat them dry. Season with salt and pepper to taste. Drizzle the oil on the steaks and reserve. Cut a piece of parchment paper (one for each salmon steak) in circular shapes about 12 inches in diameter, fold in half, and place the fish steaks at the center of the half circle. Top with the remaining ingredients. Fold the other half of the parchment over the ingredients and crimp the edges to seal. Place parchment "bags" on a baking sheet and bake for 12 minutes. Serves 4.

Nutritional Information (per serving)
Calories 226 Protein 23 g Fiber 1 g
Carbs 5 g Fat Total 8 g Sat Fat 1 g

Lemon Garlic Chicken

By Carrie Wiatt, P90X® Nutritionist

1/4 cup fresh lemon juice
2 Tbsp. molasses
2 tsp. Worcestershire sauce
4 garlic cloves, chopped
2 lbs. skinless chicken thighs
1/4 tsp. salt
1/4 tsp. black pepper
Parsley sprigs
Lemon wedges

Combine first four ingredients in a nonreactive dish and add chicken. Cover and marinate in refrigerator one hour, turning occasionally. Preheat oven to 425 degrees. Remove chicken from dish, reserving marinade, and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over chicken; sprinkle with salt and pepper. Bake at 425 degrees for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done. Serve with lemon wedges and garnish with parsley, if desired. Serves 3.

Nutritional Information (per serving)
Calories 226 Protein 34 g Fiber .5 g
Carbs 13 g Fat Total 7 g Sat Fat 0 g

Bean Burger Recipe

By Denis Faye, Wellness Expert and Beachbody Message Boards' Advisor

1 (15 oz.) can of beans, drained
1/2 cup chopped green bell pepper
3 green onions, chopped
1/2 cup salsa
1 carrot, sliced
1 cup whole wheat bread crumbs
1/2 cup whole wheat flour
2 egg whites
1/4 tsp. chili powder
Pepper to taste

Choose any beans you like. We suggest black beans. Steam carrot until soft, and mash with beans in a large bowl. Add everything else. Mix well. Shape into 6 patties. Add additional salsa or egg white if not sticking properly. Cook on a nonstick skillet or George Foreman Grill for 6 to 8 minutes or until lightly browned. If you figure out how to grill these on an open BBQ without them falling apart, write us and let us know. Serves 6.

Nutritional Information (per serving)
Calories 165 Protein 10 g Fiber 9 g
Carbs 31 g Fat Total 1 g Sat Fat 0 g

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


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Team Beachbody Coach Rich Dafter

I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life with free coaching.


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