In this healthy recipe, you mix foods with a lot of flavor—cough, cough…sausage and cheese—with those that tend to be more bland and boring—egg whites and spinach. That’s the secret to success in any eating plan: make it flavorful and enjoyable so you look forward to your meals.

It’s not about whether you are on a “diet” or not; it’s about making nutrient-dense food taste great while also fueling your body with what it needs to lose fat and gain lean muscle.

Want to enjoy this breakfast pita every day? You can because it’s full of protein and packed with nutrients. Best of all? Our breakfast pita can be ready to eat in less than 10 minutes, meaning it’s perfect for your on-the-go lifestyle.

Why it’s a Healthy Recipe

In order to keep the calories low and the flavor high, we substituted the fat in an egg yolk for the fat in chicken sausage and cheese. And if you want more calories, simply keep the egg yolks.

The chicken sausage is a great alternative to pork sausage because it’s lower fat. [Note: fat isn’t bad, but it is calorically dense. This way you save calories in one place and can add flavor in another.] By sautéing the onions and spinach in the sausage first, you’re adding flavor and micronutrient-rich vegetables.

We can’t promise instant bicep growth like Popeye, but spinach has anti-inflammatory, anti-cancerous phytochemicals that also support eyesight. The whole-wheat pita is a great way to add fiber and complex carbohydrates to your meal. Make sure to check the ingredients in your pita, or any bread or wrap for that matter. Look for the word “whole” before he first ingredient. Words like “enriched,” “wheat” and “multi-grain” can fool you. Buyer beware.

Ingredients

Serving size: 1 serving

Cook time: <10 minutes

Difficulty: Easy

• 1 whole wheat pita, cut in half (if allergic to wheat, simply choose a gluten-free option)
• ½ c liquid egg whites
• ½ chicken sausage diced
• 1 c baby spinach
• ¼ c diced onion
• 1 tbsp. shredded parmesan cheese
• ¼ tsp. garlic powder
• ½ tbsp. extra virgin olive oil, for sautéing
• Sea salt & pepper, to taste
• Tomato, sliced, optional

Breakfast Pita Directions

1. In a medium sauté pan, add the onions and sausage. Stir and let sausage edges brown and the onions caramelize for a few minutes. Then add the spinach.
2. Stir. Once the spinach has wilted, add the liquid egg whites and scramble.
3. Season the egg white scramble with garlic powder, sea salt, and pepper. Sprinkle on the cheese and stuff it all into each pita pocket.
4. Serve with sliced tomatoes if you’d like and enjoy

Nutritional Information & Macros (per serving)

• 333 calories
• 6.5g fat
• 34.5g carbs
• 34g protein

The post Sausage and Cheese Breakfast Pita appeared first on Born Fitness.

The reality: If you believe surveys, more than 31 million American’s skip breakfast because they feel they don’t have time (if you don’t want breakfast that’s another story), and 42 percent of “quick food patrons” would like McDonald’s breakfast for their next morning meal.

Healthy breakfasts? They’re just not as easy you’d like, which is why instead of cooking healthy recipes or eating foods high in protein you’re grabbing a sugar-filled granola bar on the way out the door.

You time is valuable, which is why we created a simpler solution. You want quick, healthy meals, and that's exactly what this high protein breakfast offers.

You time is valuable, which is why we created a simpler solution. You want quick, healthy meals, and that’s exactly what this high protein breakfast offers.

The best part: there’s no cooking involved, whatsoever.

The formula is simple: add the mouth-watering combination of peanut butter and banana to diet staples, oats and protein, and spike it with a few extra healthy foods, and you have peanut butter banana protein overnight oats.

Why it’s a Healthy Recipe

The fiber in the oats and the healthy fats in the chia seed and peanut butter will keep you fuller for longer because fiber and fat slow down digestion (this is a good thing). The yogurt adds a creamy thickness that gives a slight tart twist to the sweet banana and the salty peanut butter combination. This is where your taste buds will thank you.

Spend less than 5 minutes putting it together in a bowl, and voila you have a hearty, protein-rich breakfast waiting to make your mornings a little better.  

[Editor’s note: this also happens to be Born Fitness CEO Adam Bornstein’s go-to preworkout meal.] 

Ingredients

Serving size: 1 serving

Creation time: ~5 minutes (plus overnight time to let it properly soak and become even better tasting)

• ½ c old-fashioned oats
• ¾ c unsweetened vanilla almond milk
• 1 tbsp. chia seed
• 1 tbsp. all-natural creamy peanut butter
• 1 tbsp. peanut butter powder*
• ½ banana, diced
• ¼ c non-fat plain Greek yogurt
• ½ scoop protein powder**
• 2 packets of Truvia (or sweetener of choice)
• Dash of cinnamon
• Honey, raw and unfiltered (optional)

**We recommend a vanilla, banana or peanut butter flavored protein powder for this recipe. We used Athletic Greens grass-fed whey, vanilla flavor.

Directions

1. Add all ingredients together in a bowl (or mason jar). Mix until combined. Refrigerate overnight. Technically, you only need to 2.5 to 3 hours before it’s ready to eat, so feel free to make this recipe at any time of the day. Drizzle with honey, if desired. 

Nutritional Information & Macros

Dietary Information: Vegetarian, Gluten free (if gluten-free oats are used), High Fiber

Macros per serving*:

459 calories

15g fat

50g carbs

31g protein

*Yes, some people might consider this a hearty breakfast. So if you want, simply cut the recipe in half or separate into 2 bowls and enjoy on separate days, or have the second half as an afternoon snack.

READ MORE: 

Another Fast, Easy, Healthy Breakfast: Eggs on the Go

PB&J Protein Snack Balls

Peanut Butter Protein Rice Krispies Treats

The post Peanut Butter Banana Protein Overnight Oats appeared first on Born Fitness.

This recipe is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan.

The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

Step 1: How to Make Buffalo Chicken

Ingredients

• 4 chicken breasts
• 1 ½ c Frank’s hot sauce
• Dash of each of the following:
• Onion powder
• Garlic powder
• Chili powder

Directions

1. Rinse and trim the fat off four chicken breasts.
2. In a slow cooker (CrockPot), add all ingredients.
3. Cook on high for 3 to 4 hours, or on low for 5 to 6 hours.
4. Using a fork shred the chicken.
5. Put aside and let cool.

Step 2: How to Make Buffalo Chicken Quesadillas

Ingredients

• 3-4 oz. (about 1/3 cup) shredded buffalo chicken
• 2 flourless sprouted grain tortillas*
• ¼ avocado, sliced thin
• 1 tbsp reduced-fat blue cheese crumbles 

*I used “Food for Life” Ezekiel 4.9 sprouted grain tortillas. Feel free to use brown rice tortilla for a gluten-free alternative.

Directions

1. Spread the avocado slices on one tortilla.
2. Top with the shredded chicken.
3. Sprinkle the blue cheese crumbles on top of the chicken.
4. Top with the other tortilla.
5. Bake in toaster oven on high or conventional oven on 425 degrees for about 5 to 8 minutes, or until the cheese melts and the tortilla turns a golden brown.
6. Let cool, then cut into triangles.

Nutrition Information and Macros

Dietary information: Nut-free

Macronutrient breakdown

•  2 6’’ Ezekiel wrap: 160 cal, 2g fat, 28g carb, 6g protein
• ¼ avocado: 45 calories, 4.5 g fat, 2.5g carbs, 0.6g protein
• 1 tbsp blue cheese: 2g fat, 0g carb, 2.3g protein
• 3 oz chicken: 142 calories, 3.1g fat, 0 carbs, 26.7g protein

Total: 369 calories, 11.6g fat, 30.5g carbs, 6g fiber, 36g protein

The post Buffalo Chicken Quesadilla (with Avocado) appeared first on Born Fitness.

Born Fitness Recipes: Jalapeño and Goat Cheese Omelet

Ingredients

• 1 jalapeño pepper
• 1 tablespoon butter
• 1/4 onion, thinly sliced
• 4 large eggs
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1/2 cup crumbled goat cheese
• 4 cherry tomatoes
• 1/4 avocado
• 2-4 oz. smoked salmon (optional)

Directions

1. Set a boiler to medium-high heat and char the jalapeno, turning it frequently, until it’s blackened and slightly collapsed. Cut out the seeds and slice the pepper into thin strips. (If you really want it spicy, you can keep the seeds in.)
2. Turn the boiler to medium heat and allow the butter to coat the pan.
3. As the butter melts, slice the onions. Then add the onion sliced jalapenos to the base of the pan or skillet. Cook for about 5 minutes, or until the onions start to become soft. Then remove the mixture and let it cool slightly.
4. Beat the eggs and then add to the skillet and heat over medium-low heat.
5. On a separate burner, char the 4 cherry tomatoes on medium-high heat, moving them every 1-2 minutes.
6. As the eggs begin to set around the edges, lift them up with the tip of the spatula and let the egg flow. [If desired, add the smoked salmon now.] Repeat the edge-lifting process until you can’t do so easily any longer. Finally flip the eggs so it’s folded in half, omelet-style. Let it cook for another minute until a light gold brown appears.
7. Plate your omelet, top with the salt and pepper.
8. As the omelet cools, slice up 1/4 of an avocado into small pieces and remove the tomatoes from the burner and slice in half.
9. Add the goat cheese, tomatoes, and avocado over the top. Enjoy.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Jalapeno and Goat Cheese Omelet appeared first on Born Fitness.

Born Fitness Recipes: High Protein Sweet Potato Chili

Ingredients (makes 4 servings)

• 1 pound ground turkey or beef
• 1/2 pound boneless, skinless chicken breast
• 3 medium sweet potatoes, diced
• 1 (14.5 ounce) can diced tomatoes
• 1 can tomato sauce
• 1/4 cup diced sweet onion
• 1/4 cup chopped celery
• 1/4 cup water
• 2 diced jalapeno peppers
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 shakes of salt
• 2 shakes of ground black pepper
• 3 shakes of cayenne pepper
• 1 tablespoon garlic powder
• 1 teaspoon onion powder
• 1 can black beans, drained and rinsed
• 1 pat coconut oil
• Optional: avocado

Directions

1. Chop up all the vegetables. (Boring but necessary)
2. Place sweet potatoes, tomatoes, tomato sauce, onion, celery, water, chili powder, cumin, jalapenos, salt, black pepper, cayenne pepper, garlic powder, and onion powder in a slow cooker. Cook on high, stirring occasionally, for 5 hours.
3. Heat a large skillet over medium-high heat, place in a pat of coconut oil and cook ground beef until desired preparedness (should take about 10 minutes for medium)
4. Preheat over to 400 degrees and cook chicken for 25 to 30 minutes. Remove from the oven and slice into thin pieces or cubes.
5. Add cooked ground beef or turkey, chicken, and beans to sweet potato mixture in the slow cooker; cook until flavors have blended, 1 to 2 more hours.
6. If you want, slice up some avocado and place on top.
7. Eat and be satisfied.

READ MORE: 

High-Protein Healthier Nachos

Is Intermittent Fasting Right for You?

What is the Best Protein Powder?

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post High Protein Sweet Potato Chili appeared first on Born Fitness.