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Our Healthy Recipe Favorites !


Here are some of our fast, healthy recipe favorites!!


Healthy Chia Seed Pudding


Quick Healthy Egg Salad Lunch


Cloud Bread


This “bread” is made with 4 ingredients: eggs, greek yogurt, cream of tartar, and salt. The whites are beaten to stiff peaks and then gently folded into a mixture of the egg yolks and yogurt. After they’re baked they are almost bread like, and can be used in the place of toast or sandwich bread…but they’re a great source of protein and completely carb free. Plus, they’re delicious! Two pieces of bread is half a red container for those following the 21 Day Fix-based portion control container system.



Healthy Indian Food


Healthy Chicken Noodle Soup


Healthy Kale Chips


Turkey Chili


Turkey Chili Ingredients:

2T olive oil
2 onions, chopped
1 bell pepper, chopped
6 cloves garlic, minced
1/4 c chili powder
1T ground cumin
1/2 t cayenne pepper
1/2 t salt
2 lbs lean ground turkey
1 (15 oz) can light red kidney beans, drained
1 (15 oz) can northern beans, drained
1 (28 oz) can diced tomatoes, undrained
1 (28 oz) can tomato sauce


Roasted Fennel with Garlic


Ever wondered what to do with fresh fennel, aside from shredding into a salad? This is one of our FAVORITE recipes for roasted fennel. {Served here with pork chop and garlic-hoisin glaze!}

1. Trim off stems and fronds, and slice 2 fennel bulbs (~16-20 oz total) into 1″ sections. Thinly slice 4 garlic cloves. Place fennel and garlic in a single layer on a baking sheet.

2. Toss with 2T olive oil and 2T vegetable broth. Season to taste with salt and pepper.

3. Roast at 375F for 45 minutes, stirring occasionally, until fork tender and browned at the edges.


Protein Crepes


What’s on your breakfast plate? My breakfasts for the last week including healthy proteins, carbs and fats. #MostImportantMealOfTheDay#HealthyBreakfastIdeas

Healthy Breakfast Ideas



Chocolate Peanut Butter Oatmeal with Bananas


Banana Apple Muffins


Spinach Mushroom Gouda Omelette


Roast Pork with Stir Fry Veggies


Roast pork loin with stir-fried vegetables and brown rice. For those 21 Day Fixers: One Red, one Green, and one Yellow! #21DayFix #Autumn Calabrese #RoastPork #HealthyEating


Stuffed Peppers Turkey Quinoa


Chicken Almond Apple Salad


Healthy Asian Chicken Salad Portion Control


Berry Baked Oatmeal
Healthy Lunch Prep


The best way to stay on track with healthy nutrition when busy is to be prepared, just like success in most things in life. Sunday’s are meal prep days around our house. This week we will have lunches of chicken, broccoli, pork buns, potato and grapes. Also, the “egg roll in a bowl” made with ground turkey and broccoli slaw is one of our favorites! Thanks Julia! #MealPrep #21DayFix


Sunday Meal Prep



Another example of one of the greatest secrets for health and fitness success… MEAL PREP! Life is busy, I get it. Same for us. One of the best opportunities to get back on track is to take some time and prepare meals for the week so that when you get busy you do not make poor decisions for nutrition. 80/20 rule, right? Nutrition is closer to the 80% in terms of importance. Sunday is Meal Prep day for us.


Kid Approved Stuffed Peppers


Stuffed peppers–filled with quinoa, ground turkey, black beans, corn, and cilantro. Plus a little lime juice–and Naomi ate the rest of the lime!


Superbowl Kale Nachos


Epic 2016-17 Superbowl, congrats Patriots fans! These Superbowl Kale Nachos are just as legendary!! Highly recommended, who needs unhealthy chips? #SuperbowlSnack #KidApproved #KaleNachos


Avocado Baked Egg Recipe


We tried a new, healthy breakfast! Avocado baked eggs with sautéed kale. Good stuff!

1. Halve avocado and place on foil-lined baking sheet.

2. Scoop out some avocado to make room for the egg, crack one egg in each half.

3. Bake @400 for 15 minutes.


Soft Boiled Eggs


When the soft-boiled eggs vary in “quality”, Dad takes one for the team to keep the kids happy and healthy:) #RealLife #SoftBoiledEggs #SoftBoiledEggsAndSoldiers #HealthyBreakfastIdeas




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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, 2 kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than my Ph.D. in Science & Engineering. Retired my Ph.D. career to focus on FAMILY & FITNESS!


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