Healthy Breakfasts
- 100% Natural Pancakes – only 2 ingredients (248 cals, 28g carbs, 11g fat, 14g protein)
- Apple Cinnamon Protein Pancakes (340 cals, 28g carbs, 7g fat, 39g protein)
- Berrylicious Microwave Minute Muffin
- Blueberry Baked Oatmeal
- Blueberry Banana Protein Pancake
- Clean Chia Pudding (236 cals, 12.5g fat, 22g carbs, 11.2g fiber, 10g protein)
- Clean Egg Muffins (per muffin: 44.2 cals, 1.4g fat, 1.3g carbs, 6g protein)
- Coconut Flour Pancakes (whole recipe: 161 cals, 3.75g fat, 15g carbs, 16g protein)
- Flourless Soy Protein Pancakes (151 cals, 5g fat, 10g carbs, 20g protein)
- Fresh Strawberry Protein Pancakes (222 cals, 6g fat, 14g carbs, 30g protein)
- Green Monster Overnight Oats (323 cals, 9g fat, 56g carbs, 10g protein)
- High Protein Yogurt Oatmeal Pancakes or Oatcakes (For three 4” pancakes: 136 cals, 2g fat, 21g carbs, 1g fiber, 11g protein)
- Low Fat, Low Carb, High Protein Pancakes w/ No Flour (total recipe: 250 calories, 5.6 g fat, 19.0 g carbs, 31.8 g protein)
- Pre-Contest Protein Pancakes (195 calories, 6g fat, 8g carbs, 29g protein)
- New Protein Pancake Recipe with Mila
- Perfect Pumpkin Protein Pancake (whole recipe: 211 cals, 4g fat, 9g carbs, 36g protein)
- Special K Protein Bar (78.8 cals, 0.6g fat, 6.6g carbs, 11.5g protein)
- Sweet Protein Pancake Omelet (130 cals, 24g protein, 5g carbs, 1g fat)
- Whey Protein Crepes (189 cals, 1 g fat, 9 g carbs, 34 g protein)
Healthy Entrees
- Asian Lettuce Wrap
- Black Bean and Sweet Potato Burger (3” patty: 39 cals, 0.5g fat, 6.6g carbs, 2g fiber, 2g protein)
- Creamy Avocado Miracle Pasta (237 cals, 12.8g fat, 26.3g carbs, 12.1g fiber, 10.2g protein [VEGETARIAN])
- Eggplant Bacon Caesar Salad (160 cals, 9.5g fat, 17g carbs, 5g fiber, 6g protein [VEGAN])
- Enoki Mushroom Scramble with Mock Abalone [VEGETARIAN]
- Experimental Oatmeal Crust Pizza
- Falafel Lettuce Wraps (per serving: 198 cals, 2.25g fat, 37g carbs, 8.5g fiber, 10g protein)
- Healthiest Pizza in the World (whole pizza: 323 cals, 11g fat, 32g carbs, 28g protein)
- Low Fat, Low Carb, Low Cal Pizza w/ No Flour Crust (per slice: 56 calories, 2g fat, 5g carbs, 5g protein)
- How to Make Homemade Seitan Mock Meat (per 4oz serving: 114 cals, 2.1g fat. 3.6g carbs, 20.3g protein)
- Clean Meatballs! (per meatball, 86 cals, 1g fat, 4g carbs, 14.4g protein)
- Miracle Chicken Chow Mein (1 serving: 328 cals, 3g fat, 11g carbs, 61g protein)
- Miracle Fried Rice (per serving: 150 calories. 9g fat. 17g carbs. 22g protein. 7g fiber)
- Miracle Noodle – Green Beans, Edamame, & Pork Dish
- Miracle Noodle Pad Thai (per serving: 150 cals, 3.3g fat, 13.5g carbs, 4g fiber, 18.8g protein)
- Miracle Noodle Pho (Vietnamese Beef Noodle Soup) - also included a vegetarian alternative
- Mushroom Marinara Spaghetti with Miracle Noodles
- Quinoa Edamame Salad ( 358 cals, 7g fat, 52g carbs, 20g protein [VEGAN])
- Super Delicious Spaghetti Squash
- Vietnamese Spring Rolls or Summer Rolls (1 roll with sauce: 70 cals)
- Zucchini Fish Net Sushi
Healthy Side Dishes
- Balsamic Glazed Carrots
- Cauliflower “Rice” with Onion & Celery (2 cups of cauliflower: 56 cals, 1.2g fat, 10g carbs, 4.4g protein)
- Chipotle Lime & Cilantro “Rice” made with Cauliflower (2 cups of cauliflower: 56 cals, 1.2g fat, 10g carbs, 4.4g protein)
- Mashed Sweet Potato and Carrots (per 8 oz: 154 cals, 0g fat, 35g carbs, 7g fiber, 3g protein)
Healthy Snacks & Appetizers
- Baked Banana Chips
- Baked Butternut Squash “Fries” (per serving: 151.9 cals, 7.2g fat, 23.6g carbs, 6.6g fiber, 2g protein)
- Baked Calamari using Fiber One Cereal (whole recipe: 200 cals)
- Baked Kale Chips
- Baked Sweet Potato “Fries” or “Unfries” (per med. potato: 105 cals, 4g fiber, 438% of daily recommended Vitamin A)
- Calamari using Fiber One Cereal
- Carrot, Parsnip, Radish Veggie Chips
- Healthy Doritos
- Rainbow Rice
- Roasted Chickpeas (per serving: 149.4 cals, 3.4g fat, 29.2g carbs, 10.5g fiber, 7.5g protein)
- Sauteed Plantains (179 cals, 0g fat, 48g carbs, 4g fiber)
- Sriracha Popcorn
- Wheat Thins Homemade (20 crackers: 101 cals, 5g fat, 11g carbs, 2g protein)
Healthy Salad Dressings
- Creamy Cilantro Avocado Dressing (per TBS: 16 cals, 1g fat, 2g carbs, 1g fiber, 1g protein)
- The Miracle 10 Calorie Raspberry Vinaigrette (per 2 TBS: 10 cals, 0g fat, 5g carbs, 0g protein)
Healthy Salsas, Dips, & Sauces
- HOLY GUACAMOLE! Hey Chobani Greek Yogurt Guac
- Pico de Gallo (1/4 cup: 26 cals, 0g fat, 6g carbs, 1g protein)
- Greek Yogurt Spinach Dip (1/4 cup: 86 cals, 6.5g fat, 3.6g carbs, 3.7g protein)
Healthy Desserts
- 1 Ingredient All Natural Banana “Ice Cream” 100-120 cals
- Avocado Frozen Yogurt
- Cinnamon Bun w/ Fitness Frosting (1 muffin): 194 cals, 0.7g fat, 6.9g carbs, 2.2 g fiber, 37g protein
- Low Fat, Low Cal Cottage Cheese Cheesecake (per square: 33 cals, 0g fat, 5.3g carbs, 0.1g fiber, 4g sugar, 3.2g protein)
- Greek Yogurt Gelato (per 1/2 cup: 78 calories, 15 g carbohydrates, 0 g fat, 5 g protein)
- Raw Vegan Pumpkin Cheesecake
- Raw Vegan Raspberry Cheesecake (per slice or 1/8 of recipe: 936 cals, 76.5g fat, 56.2g carbs, 19.9g protein)
- Sauteed Banana & Vanilla Yogurt a la mode (total recipe: 220 cals, 0g fat, 38g carbs, 12g protein)
- Summer Berry Sorbet (1 serving: 107 cals, 1 g fat, 14g carbs, 11g protein)
- Vegan Cheesecake to Die For (1 serving: 173.7 cals, 8.5g fat, 24.7g carbs, 16.8g sugar, 7.4g protein)
- Vegan Oatmeal Craisin Cookies (entire recipe makes 10 mini cookies, each mini is: 28 cals, 1.6g fat, 3.1g carbs, 0.5g protein)
Healthy Breads & Pastries
- 100 Calorie Whole Wheat Banana Muffin (per muffin: 100 cals, 0.8g fat, 22g carbs, 2.2g fiber, 3g protein)
- Avocado Wheat Bread (per slice: 100 cals, 5.6g fat, 12.1g carbs, 2g fiber, 2g protein)
- Baked Donut Holes
- Carrot Cake Protein Muffins (per muffin: 71.9 cals, 0.5g fat, 7.6g carbs, 1.1g fiber. 8.5g protein)
- Easy Banana Bread
- Easiest Cookie in the World
- Green Muffin for St. Paddy’s Day!
- Ultimate Protein Carrot Cake (per slice: 215 cals, 14g protein, 29g carbs, 12g sugar, 4.6g fat, 1.8g sat fat, 8.2g fiber)
- Healthy Date Nut Cookies (per cookie: 99.2 cals, 4.6g fat, 14.4g carbs, 1.9g fiber, 1.8g protein)
- Healthy Pumpkin Banana Muffin Recipe (per muffin: 103 cals, 0.6g fat, 23g carbs, 2.4g fiber, 2.7g protein)
- Oatmeal Date Cookie (recipe: 235 cals, 0g fat, 52g carbs, 16g protein)
- Oatmeal Whole Wheat Quick Bread (per serving: 71 cals, 1g fat, 14g carbs, 2g fiber, 0.6g sugar, 3g protein)
- Whole Wheat Banana Applesauce Bread (per serving: 168 cals, 6g fat, 25g carbs, 2.6g fiber, 6.4g protein)
- Zero Carb Flax Bread (per slice: 145 cal, 11g fat, <1g carbs, 6.6g protein)
- Paleo Almond Muffins
- Healthy Sunshine Muffins
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Something I like if I’m in the mood for something “naughty” is to take some firm-extra firm tofu and cut strips similar to a moderate-thick cut fry. I make sure to blot the tofu and remove excess moisture. Then I very lightly dredge it in a mixture of rice flour, fresh cracked pepper, and either paprika or gochugaru (korean hot pepper flakes), perhaps with a dash of salt. I then crisp them on all sides in canola/vegetable oil on medium heat. I let them drain on paper towel.
I like to serve mine with low fat greek yogurt that has at least a few drops of sriracha added.
heeey Cassey! I just wanted to suggesta little recipe for ya ;)
you now how you always say that a pos workout snack is really important? well, every morning, after gym, I make myself a power juice. I just blend some chopped kale, half a carrot, half a lime, one orange, one tablespoon of chia seeds (or grounded, whatever you prefer) and a glass of water. it’s delicious and really, really healthy. sometimes I put half a beetroot, but that’s opcional. you’ll love it!
Hi Cassie,
I just wondered if you have any breakfast recipes without eggs as I’m allergic to them :(
Thank you!
Loving the April workout sheet too
:) x
Hi Popsters! I have a question about clean and healthy eating. Because my mum is diabetic, my family does not cook in the evening and normally, I eat whole wheat bread with low-fat margarine, some veggies and a bit oft greek yoghurt. Is bread in the evening ok or is it bad for getting toned? And has anyone ideas for my dinner? It should be easy and quick.
Thank you very much!
Hey Cassey,
I am a new popster recently turned on to your blog and workouts. You’re amazing! I love the workouts and recipes! You should find or create a recipe for healthy low cal protein bars. I’ve been trying to find ones with only a few ingredients to make them more clean eating but they really don’t exist and have mostly things I’ve never heard of in them. They’re great, filling, and handy for on the go, but not as clean as I always try to eat. Any thoughts or ideas, am I missing the ones that are cleaner in stores?
Here’s a link for a good recipe:
http://healthylivingrevelations.com/2013/02/28/all-natural-low-calorie-protein-bars/
check this one out:
http://essefit.com/2012/03/05/pop-nutrition-scrumptious-post-workout-granla-snacks/
You should have a recipe book.
Hi Cassey,
First of all thank you so much for this wonderfull, awesome, fantastic and not at least motivating blog!! I am from Denmark in Europe, and I think it is so cool, that your blog makes it possible for all of us to train and share good tips like a community!
Here is my little contribution :) THE BEST CHOCOLATE CAKE EVER!! It is flourless and contains no gluten, no fat, and only a very little sugar AND it contains lots of proteins – yay!
I found the recipe on another danish girl’s blog, and I am officially addicted! It is super moisty, sweet like the perfect chocolate. And really doesn’t taste healthy – but it is!! Try it, you won’t regret it! :) http://atastylovestory.com/the-famous-brilliant-black-bean-chocolate-cake/
Healthy website, ice cream ad at the top…
Hello,
I’ve been following your recipes/meal plans for a while, I was just wondering if you could do a video or blog on healthy food prepping for the week.
I work full time (teaching at a school for autism 8-4) and I am a grad student taking night classes so I go from work to class every day. I squeeze in workouts 3-4x a week so with all that and homework I have NO time to cook a healthy dinner each night or even to cook breakfast in the AM. (I usually just eat a protein bar)
I was just wondering if you could post recipes/videos for the person on the go..the working person that does not have a lot of time to spend in the kitchen throughout the week. Maybe healthy meals to prep for lunch/dinner on the go for a week.
PLEASE!
Cathy :)
hi casey, you are amazing ! can you list some amazing smoothie recipes i usally make a mean avacado banana and orange smoothie, but i am so bored with that ! lol thanks :)
Hi i just love your workouts! My blog has many great healthy meal ideas cheers from mandy
Hey Cassey, I LOVE all of your recipes! Thank you for helping me stay healthy & happy, you’re a huge inspiration!!! :)
I love your recipes, and was recently diagnosed with celiac disease. Could you post more gluten free recipes?
Love your website! You’re absolutely fantastic and can’t wait to get my DVD through the post (any day now :D) I was just wondering if you could do more pancake recipes but without protein powder, I don’t buy it purely because I’d have to order it online and the only pancake recipe you have without it is your banana pancake (which is amazing!) Thanks for your incredible work :D
Hi Cassey!
I am at university at the moment so I am basically skins all the time. What kind of healthy meals can be made on a low budget? I don’t mind buying in bulk, but I really need to start eating clean! I go running 3 times a week and swimming 3 times too, and of course I do your brilliant workout videos! It’s just my eating! I love sweet things so something sweet and healthy would be so good!
Thank you!!
Jo
Hey Cassey,
My New Years Resolution is to lose weight by eating clean and exercising to your super fun work out videos. I am covered on Breakfast and Dinner but could you put up another video about cold lunches. When I get back to school I don’t want to eat the boring unsatisfying lunches in the cafeteria that are really unhealthy. Please tell or show what to eat at Lunch and how much. The meals have to be quick to make to. My questions are mostly what bread is the healthiest for you when making a sandwich? Thanks I love your site!
Hey Cassie,
I love your ab workouts but I’m a beginner and i feel like i can’t keep up with you i get to tired! What should i do!?
Just try to keep up as much as you can, Kiersten :) We’re all at different levels, so try your hardest to keep up but don’t hurt yourself! :)
I’m a beginner too, and boy does it hurt! While we shouldn’t ever give up when working out, it’s good to know your limits. So make sure you’re careful, because you could pull something and make things pretty bad :/
Hope this helps! :)
Hi Cassey! I was just wondering if you could make a healthy sports drink. Something to drink after your post-workout or whenever you get thirsty. Maybe it could even be lemonade…something refreshing!
Hey Cassey !
I really love your videos and your recipes, they’re so good and it makes a lot of fun to try them ! Yesterday i chose to do the banana pancakes and i completly fell in love, so thanks ! I’m a german girl and i’ve vacation now so i do your workouts as often as i can. The ‘Drive By Inner Thighs Challenge’ is my favourite at the moment !
Do more inner thighs challenges please !!
Thanks a lot -xoxo :-*
Hey Cassey!
Thank you for being the most amazing exercise and healthy eating guru I have ever come across! I have never been interested in exercise or healthy eating and to be honest, I found it boring. Then one day, I heard about Pilates and found your videos and BANG! I’m totally obsessed! And it’s all thanks to you!
Anyway, I watched this earlier and it has some amazing raw food recipes on it and I had to share it with you, because I feel like I know you now! I saw it and I thought, Cassey would like this!
http://www.channel4.com/programmes/river-cottage/episode-guide/series-17/episode-3
Laura
X
Hi Cassey!
Do you have any low cal, low sugar, protein bar recipes?
Thanks,
Robyn
Hi Robyn! I know this is realllly late, but here’s a link for a good protein bar recipe. Hope you like it!
http://healthylivingrevelations.com/2013/02/28/all-natural-low-calorie-protein-bars/
Sorry this is randomm, but have you ever tried turkey bacon? It’s sososo good! It tastes and looks similar to regular bacon, but it’s only 25 calories per slice! I totally recommend it!
p.s. I absolutely love you’re banana and egg pancakes!!
Thanks! You’re the best!!
Hi! I’ve been drinking a lot of water at school lately but for some reason (even though I work out 5-6 days a week) my muscle keeps getting looser. Do you by chance have an explanation for that? :) thanks!
Hey Cassie! Do you know any other great low calorie/fat breakfast recipes that don’t involve pancakes?
Really too bad you don’t measure things in grams, milliliters etc. like I’m used to… I have to use converters on the internet because you Americans use measurements I’ve never heard of haha. Also they don’t sell some of the ingredients you use here in the Dutch stores so I have to improvise A LOT.
But I love you and your recipes. You’re so inspiring!
Much love x
I am from Germany and I have found cup measures in a shop specialized on kitchen needs, so maybe you can look if they have them in the Netherlands as well :)
Hi Cassey. Im female, 23, 115 lbs, and 5’6″. Im very lean, the only fat I have in my body is in my calves. Theres so much loose hanging fat it almost repulses me. I know I cant spot reduce but thats my only fatty place. Should I be dieting and exercising as if my goal was to lose weight or should I be trying a different approach?
I do Pilates six days a week with 15 mins of cardio and I eat fairly healthy; lots of fruits and veggies, no soda, candy or chips, lots of protein.
Hope you can help, cant bare to look at them anymore.
Love yourself.
Do you have the recipe for the miracle rice parfait posted anywhere?
would love if you could make a recipe for homemade low carb/sugar protein bars? :)
Anxiously waiting for you to put up some drink/smoothie recipes! Its getting pretty warm here on the east coast :)
I am a very picky eater and i am not good when it comes to trying new foods but can you suggest any recipes that you think are the best.
hey i am indian and our foods are really rich spicy and oily and i really want to cut down but i love indian food can you tell me any healthy indian foods please?? thankyou xx
You are really the kind of smart women I’m looking to have as friend. Just wondering if you have any recipes book? I love all your recipes and looking forward to try each of them. Also just for suggestion, I thing you wan to look into Stevia and not splenda.
And like to meet you in person.
Ami.
Yes, I just bought myself some Stevia. I no longer have Splenda. I do not have a recipe book. But I would love to have you as a friend as well!
I’m really excited I found your site! I’m wondering if you have any tips for healthy eating in China. I’m living in northern China now and it’s hard to find healthy food here.
Ah well I’ve only been to Guangzhou once so I don’t know how the food is in Northern China. Just try to eat anything steamed not fried!
Your links dont seem to be working. I tried clicking some and it just brings me back to this same page with the list of all of the recipes. I’m trying to get the recipe for the Banana Applesauce bread :-)
ok I’m looking into it!
yess im dying to try this cinnamon bun!
I’m really excited to find your website and look forward to trying some of these recipes. The link to your Asian Lettuce Wraps isn’t working hope to be able to see that recipe soon!
Paula
ok I’m working on fixing it now