Healthy eating recipes

Here are some great recipes and ideas to try that are simple, healthy and create variety. Most of them have only foods that are found on the clean eating list, however, we did take off a few higher-calorie items (like Salmon) for this challenge so just make a food swap like using Mahi instead of Salmon. And, don't forget to track by snapping those pics in the CorSync app!

NOTE: Remember to choose meals that best match your nutrient timing needs. These recipes are healthy recipes shared by Nuvita and other nutritionist to help give us tasty cooking ideas. You may need to modify portions or ingredients to fit our goals and meal plan.

MORE ideas for meals

Remember to choose meals that best match your nutrient timing needs and meal plan. Remember, if it's not on your meal plan, you can't have it during this challenge.

Meal Replacement Shakes

TIP: Shakes with Protein, Carbs and Fats replace meals. A Protein Shake is a shake where most of the calories are coming just from protein. These are great for snacks and post-workout.

Contact BONNIE or GINA for supplement questions or orders.
CONTACT INFO: bonnie@liftvero.com or gina@liftvero.com

Seasonings and Flavor Tricks & Tips

• Sweeter Balsamic Vinegar - Add stevia to balsamic vinegar to enhance flavor

• Honey Mustard - Add stevia to yellow mustard and mix with greek yogurt

• ​Thicker Dressings - Blend Greek yogurt with vinegar based dressings to thicken

• ​Trade Soy Sauce for Liquid Aminos - Naturally free of gluten and preservatives

• ​Use Lime and Lemon Juice - Citrus juices add tons of flavor to meat and veggies

• ​Use More Spices - Try new natural seasonings (look for MSG free)

• ​Brine Meat - Swap the sugar for Stevia when brining meat (recipe below)

• ​Sweet & Spicy - Love sweeter hot sauces? You guessed it! You can add stevia to those too!

• ​Use Cottage Cheese or Greek Yogurt instead of Sour Cream - Blend cottage cheese with cauliflower for cauliflower mash or add a dollop of cottage cheese on top of a baked potato or salad. Use Greek yogurt to thicken soups or sauces or mix with seasoning or hot sauces and add to your favorite mexican dish.

• ​Try Kimchi - It's just marinated cabbage, low calorie and King's makes it MSG free

• ​Thin Dressing - Adding water to low-calorie condiments can cut calories and help spread flavor more evenly throughout your meal

• ​Add More Garlic - If you thin out your favorite low-cal Caesar dressing, just add more garlic, cracked pepper and lemon juice.

• ​Skip the Jif - Pick nut butters that are natural and do not have added sugar. Add liquid Stevia to your serving of nut butter if you miss the sweetness

• ​Make Your Own Condiments - Follow any recipe and just skip the oil (or swap it for greek yogurt) and swap the sugar for stevia.

• ​Do veggie rice - Cut your calories in half by mixing rice with cauliflower rice so you can eat more without sabotaging your diet.

• ​Lighter Guac - Blend Greek Yogurt with your traditional guacamole recipe to boost protein and reduce fat calories. Add extra garlic and lime juice to enhance flavor.

Condiment Recipes & Ideas

Zero Calorie Salad Dressing

• 1/2 cup water

• 1/2 cup white vinegar

• 1/2 teaspoon salt

• 1/2 teaspoon dry mustard

• 1/8 teaspoon black pepper

• 1/8 teaspoon paprika

• artificial sweetener to taste

cdkitchen.com

Low-Calorie Cilantro Lime Dressing

• 1 cup plain, fat-free, or low-fat yogurt

• 1 tablespoon cilantro, minced

• 2 tablespoons minced scallion

• 2 tablespoons fresh lime juice

• salt, to taste

webmd.com

12 Calorie Greek Yogurt Ranch Dressing

• 1 tablespoon dried parsley

• 1/2 - 2 teaspoons garlic powder

• 1/2 - 2 teaspoons onion powder

• 1/4 teaspoon ground black pepper

• 1/2 - 1 teaspoon salt

• 1 tablespoon fresh chives

• 1 cup non fat plain greek yogurt

• 1/3 cup buttermilk

• 1 teaspoon Dijon mustard

• 1 teaspoon lemon juice

showmetheyummy.com

Low-Cal Tzatziki

• 2 cups grated cucumber (from about 1 medium 10-ounce cucumber, no need to peel or seed the cucumber first, grate on the large holes of your box grater)

• 1 ½ cups plain fat free Greek yogurt

• 2 tablespoons chopped fresh mint and/or dill

• 1 tablespoon lemon juice

• 1 medium clove garlic, pressed or minced

• ½ teaspoon fine sea salt

Super Light Asian Dressing

• 1/2 cup vegetable broth

• 1/3 cup vinegar (rice)

• 2 tablespoons soy sauce (low-sodium)

• 1 teaspoon sesame oil

• 1 teaspoon sugar

• 1 teaspoon garlic (bottled and minced)

• 1/2 teaspoon ginger (ground)

• 1/4 teaspoon chile paste

• 1 lime (juice)

• 1/4 cup chopped fresh cilantro

thespruceeats.com

19 Calorie Green Goddess Dressing

• 6 ounces lite firm silken tofu 1/2 pkg. of Mori-Nu

• 1/4 cup water

• 1 1/2 tablespoons cider vinegar

• 2 tablespoons lemon juice

• 2 teaspoons low-sodium soy sauce

• 1/2 teaspoon salt

• 1/4 teaspoon sesame oil

• 1 tablespoon tahini

• 2 green onions white parts removed, chopped

• 1 tablespoon chopped fresh parsley packed

• 1 large clove garlic

fatfreevegan.com

17 Calorie Orange-Raspberry Vinaigrette

• 1/2 cup orange marmalade

• 1/4 cup white balsamic-raspberry blush vinegar

• 1 medium-size jalapeno pepper seeded and minced

• 2 tablespoons chopped fresh cilantro

• 2 tablespoons olive oil

myrecipes.com

13 Calorie Ketchup

• 1 can (28 ounces) crushed tomatoes

• 1 small onion, chopped

• 1/2 cup apple cider vinegar

• 1/4 cup agave syrup or honey

• 1 1/2-inch piece ginger, peeled and chopped

• 1 large clove garlic

• 1/2 teaspoon kosher salt

• 1/2 teaspoon black pepper

• 1/2 teaspoon dried thyme

• 1/4 teaspoon cinnamon

• 1/4 teaspoon allspice

• 1/8 teaspoon ground cloves

In blender, combine tomatoes, onion, apple cider vinegar, agave syrup, ginger, peeled and chopped,garlic, salt, black pepper, thyme, cinnamon,allspice, and ground cloves and puree until smooth. Place in medium saucepan and bring to a boil over medium-high heat. Reduce heat to medium low and simmer, stirring, until reduced by half, about 30 minutes. Cool. Store in airtight container, chilled, for up to 1 month, or freeze.

Homemade Honey Mustard Dip or Sauce

• 1/2 cup Greek Yogurt

• 1 tablespoon Apple cider vinegar

• 1 tablespoon Yellow mustard

• 2 teaspoons Dijon mustard

• 1 teaspoon Garlic powder

• 1/2 teaspoon Smoked paprika

• Liquid Stevia to taste

Simple Brine Recipe for Poultry & Fish

• 1 cup kosher salt

• 1 cup granulated stevia

• 2 quarts cold water

• Add seasonings

• Sit meat in the mixture for 10 minutes to an hour

Homemade Sriracha Sauce

• 12 ounces fresno chiles (also called red jalapenos), stems removed and sliced

• 7 large garlic cloves, roughly chopped

• 2 teaspoons kosher salt

• 1 1/2 cups raw, unfiltered apple cider vinegar

• 3 tablespoons granulated Sugar (or honey when not dieting)

In a large jar, combine the sliced chiles (and seeds), garlic, kosher salt and cider vinegar. Screw the lid on and give a few little shakes to mix. Leave the mixture to sit on the counter overnight.

The next day, pour the jar contents into a medium saucepan and add the honey. Bring the mixture to a boil, stir a few times, then lower heat and let simmer for 5 minutes. Remove the saucepan from the stove and let cool to room temperature.

When cool, pour the mixture into a blender and puree until very smooth (this will take a few minutes). Stop and scrape the sides down a couple of times. Pour into a jar and pop it into the fridge, where it will keep for up to one month. Makes 2 cups (Source: Food52)