Healthy Recipes and Food Options

This is a new area where we will be posting healthy recipes and different ideas on foods to eat to help you reach your goals. The overall goal for everyone is to be healthy! Sometimes people get in a rut and cook the same things over and over. Our goal is to have an interactive area where you can post things that you make and that have helped you become healthier.

Looking for ideas in the morning? Try this simple recipe for a nutritious start to the day:

PB+J Protein Smoothie:

Nutrition Facts
Serving Size (1 shake) Recipe yields 1 serving
Amount per serving
Calories 347
Total Fat9.5 g
Total Carbs38 g
Protein32 g

Note: You can use the protein powder of your choice or eliminate it if you want less calories. However, keep in mind it is very important to get the proper amount of protein during your day. There are hundreds of different types of smoothies you can make, just be creative. This particular smoothie recipe was posted on where you can find many more options for the active individual. (These are just recommendations. Make sure to consult a doctor or dietician first if concerned with allergies or specific needs for diabetics etc)

Top Protein Choices

Are you sick of drinking the same protein shake or eating the same protein source at each meal?  Here are some healthy alternative protein options to choose from:

  • Skinless Chicken Breast, 4 oz= 22g protein
  • Turkey Breast, 4oz= 34g protein
  • Albacore Tuna-troll or pole caught, 1can=40g protein
  • Salmon-wild caught, 4oz= 25g protein
  • Rainbow Trout, 4oz= 27g protein
  • Almonds, 3 oz= 18g protein
  • Lentils, 1 cup= 18g protein
  • Quinoa, 1 cup= 11g protein
  • Eggs, 1 large= 6.3g protein
  • Greek Yogurt, 8oz= 23g protein


There are many more choices but this list will help give you some healthy alternative options. Keep in mind each person may need different serving sizes depending on their goals, body structure, etc. Please contact us with any questions.


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