Lean Recipes

Finding a variety of lean recipes to spice up (pun intended) your nutrition program is easier said than done.  In fact, I am writing this page to share with you some of the new recipes that I have uncovered in my search to do just that. 

I recommend cooking them up in bulk so that you don't have to worry about what your will be eating for the next several days.  That will improve your success greatly. 


New Lean Recipes

Some people are particular about eating breakfast only in the morning.  Me?  I can eat breakfast anytime.  There is no reason not to.  So instead of laying these recipes out by time of day, I will just list them for you to choose and eat when you deem appropriate.  Generally speaking, these are to be used for your 3 primary meals.   Snacks (meals 2 & 4) can be a protein shake and a piece of fruit or some nuts or a salad.  I have tried to keep the meals simple to keep prep time to a minimum.  Just the food and some spices are all you really need. 

You will notice that the common theme of lean protein, complex carbs and lots of veggies.

Steak and Eggs

One whole and 3 egg whites (dispose of the yokes).  Add a splash of water or skim milk.  Add chopped red, green, yellow or orange peppers.  Whisk and scramble.  Season to taste, but no salt.

Grill, pan fry or bake 5-6 oz. sirloin steak.  Since sirloin is lean, do not cook past medium for best tenderness.

Cook 1/2 cup of oatmeal per package instructions. 

Eat with skim milk

Chicken  & Yams

Grill an 8 oz. chicken breast over a medium fire.  Coat with olive oil prior to grilling.  Turn often to avoid charring.

Bake a 6 oz. yam or sweet potato in the oven at 350 degrees.  Depending on how many you cook for the week, this may take an hour or two. 

Make a tossed salad with your choice of greens and serve with 2 tbsp. of dressing (just enough for a little flavor).

Salmon with Brown Rice (works with any fish, really)

Briefly wash the fish in cold water.  Coat with any citrus seasoning or a bit of lemon juice and olive oil.  Fry or gently grill until just firm.  Do not over-cook.

Cook the brown rice according to the package directions.  Serve 2/3 of a cup.

Steam cook broccoli (please don't boil it...you lose all the vitamins).  Serve 2 cups with the rice and fish.

Smoked Turkey Breast

This is one of my favorites.  I do it on the weekend and slice it up to eat during the week.  It does take some time....

Buy a turkey breast with ribs still intact (you will get he wishbone, too!!).  Wash it well and coat with olive oil and your favorite poultry grilling spices.  If you want something with a little extra "zip" try Chupacabra rub with no MSG.  Don't over-apply.

Fire up the grill or smoker and place the meat away from direct heat.  This will take a couple hours to cook at least (depending on heat level).  Check for clarity of the juice coming from the meat.  Add hickory to the smoke, if you have it.

Serve a 6-8 portion of the turkey (palm-sized portion generously cut)

Add some brown rice, sweet potato or even a slice of 12 grain bread (only one slice).  Serve with a salad and 2 tbsp. of dressing. 

Hard Boiled Eggs

This is not really a full lean recipe, but having hard boiled eggs in the refrigerator is an inexpensive, handy source of protein when you are busy.  They are portable, too!!

PLACE eggs in saucepan large enough to hold them in single layer. ADD cold water to cover eggs by 1 inch. HEAT over high heat just to boiling. REMOVE from burner. COVER pan.

LET EGGS STAND in hot water about 12 minutes for large eggs (9 minutes for medium eggs; 15 minutes for extra large).

DRAIN immediately and serve warm. OR, cool completely under cold running water or in bowl of ice water, then REFRIGERATE.

There you have it; several new lean recipes to help you get lean and fit.  Enjoy them and be sure to plan your meals so that you don't run out of healthy food and end up eating fast food!!! 

Send your favorite lean recipes to Jeff@newleaneryou.com .  I will be happy to include them on my Facebook page.

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