Pre-Contest Recipes Part 1

KristinePre-Contest Recipes, Recipes1 Comment

To all the fitness competitors out there! (or people wanting to get LEAN!!!)  This is Part 1 of some of my favorite pre-contest recipes. I thought it would be easy to put them all in a few posts!  Disclaimer: Depending on the plan you get from your trainer, you may need to substitute or omit ingredients.


yummy turkey meatloaf.JPGMakes 4 servings

470g (1 package) 93% lean ground turkey breast (or ground chicken breast)
1/2 cup quick oats
3 egg whites (I use the carton liquid kind)
1 tsp dried thyme
1/2 tsp ground marjoram (or oregano)
1 tsp garlic powder
1/2 tsp sea salt
1 tsp pepper
1 tsp Worcestershire sauce (or omit)
1 small carrot, grated
1 celery stalk, diced
1/2 small onion, grated
3 Tbsp low carb ketchup

Preheat oven to 375 degrees. Mix all the ingredients except the ketchup together (clean hands work best!). Lightly press into a loaf pan sprayed with cooking spray. Spread ketchup on top in a thin layer and bake at 375 degrees for about 30-40 minutes or until the sides of the loaf are well browned.

Cut into 4 large slices.

Nutrition (per 1 slice): 204 Calories, 34g Protein, 11g Carbs, 2.5g Fat


Makes 4 servings

1 14oz can stewed tomatoes – no salt added
1 green bell pepper, chopped
1 medium onion, chopped
1 ½ cups fresh mushrooms, sliced
2 cups of 93% lean ground turkey, raw
1 Tbsp Worcestershire (may need to omit)
3 Tbsp chili powder
2 Tbsp sugar free ketchup
1 Tbsp mustard
1 Tbsp dried dill weed
3 cloves chopped garlic
1 Tbsp Franks hot sauce (or to taste)

Over medium heat, brown ground turkey, onions and green pepper till softened, then add in mushrooms, garlic, chili powder, dill & worcestershire. Then add in the 1 14oz can of stewed tomatoes, breaking up the tomatoes as you add it. Then add in rest of ingredients (ketchup, mustard, hot sauce—adjusting the seasonings to your liking). Cover and simmer for at least 30 minutes. Can be enjoyed without the turkey for a great vegetarian meal.

Nutrition: Calories: 207  Fat: 4.8g  Carbs: 21.5g  Fibre:5.6g  Sugars: 10.8g  Sodium:560mg Protein:  23.9g

KRISTINE’S CHICKEN TACO’S – tastes just like the kit but without all the sodium!

Makes 4 servings

1 package lean ground chicken breast
4 large (or 8 small) corn only tortillas
½ medium onion, chopped
½ yellow pepper, sliced
1 Tbsp chili powder
1 tsp garlic powder
1 Tbsp ground cumin
½ cup water
2 cups+ shredded lettuce
1 tomato, chopped
8 Tbsp Salsa

Brown turkey or chicken over medium heat. Add onion and yellow pepper and cook until soft. Add chili powder, garlic powder and cumin. Add in the water—should be saucey. Serve with lettuce, tomato & salsa!

Nutrition (per serving): Cals: 255  Fat: 1.7g  Carbs: 32g  Fibre: 4.3g  Sugars: 2g  Protein: 30g  Sodium: 203mg


Makes 4 servings

4 5 oz raw skinless boneless chicken breasts
1 tablespoon chilli powder
1 large sweet onion, diced
1 jalapeno pepper, seeded and minced
2 medium tomatoes, seeded and diced
1 small bunch cilantro, washed and minced (about 2 tablespoons)
pinch sea salt 
1 tsp olive oil

Wash chicken fillets and pat dry. Sprinkle both sides with chilli powder. Heat oil in large skillet over medium heat. Add diced onions and minced jalapeno. Stir until translucent. Push onions to the side of the skillet. Add chicken breasts and reduce heat to medium-low. Turn over when cooked halfway-through. Cook 2-3 minutes. Pour tomatoes over onions. Add cilantro and salt. Gently stir into the onions and tomatoes. Continue cooking until vegetables are heated through and chicken is done.

Nutrition: Cals: 200  Fat: 1.7g  Carbs: 7.4g  Fibre: 2.1g  Sugars: 0.3g  Protein: 31.3g  Sodium: 154mg


Makes 1 serving

1 5 oz tuna filet (ahi or yellowfin)
1 Tbsp sesame seeds
3 tsp dry mustard
1/4 tsp cayenne pepper 

Heat the grill. Rinse tuna filets under cold water; pat dry with paper towels. Add sesame seeds, dry mustard, cayenne & salt to bowl. Coat tuna in sesame mixture. Cook in pan (sprayed with cooking spray) until just cooked on both sides.

Nutrition: Calories: 201  Fat: 6.3g  Carbs: 7.1g  Fibre: 1.1g  Sugars: 0g Protein: 32.8g Sodium: 51mg


Serves 1

5 oz (raw) skinless, boneless chicken breast
Juice of 1 lemon
2 tsp of Dijon mustard
2 tsp of olive oil
2 cloves of garlic, crushed

Add the lemon juice, mustard, olive oil and garlic to a large mixing bowl. Place the chicken breast in it, completely covering the breast. Cover and place in the fridge for at least an hour. Cook on the grill and enjoy the lemon garlicky goodness!

Nutrition: Cals: 271  Fat: 9.2g Carbs: 5.9g  Fibre: 0.4g Sugars: 0g  Protein: 35.6g Sodium: 243mg *Nutrition hard to determine as you aren’t using all the marinade, so nutritionals will be less.


Makes 3 servings

1/2 onion, chopped
1/2 bell pepper, chopped
1 stalk celery, chopped
2 green onions, chopped
2 Tbsp parsley, chopped
1/2 habenero pepper, chopped
1 14 oz can diced tomatoes – no salt added

1 lb (454 grams) large shrimp/prawns

Saute all veggies until soft.  The add 1 can low sodium or no salt diced tomatores.  Let simmer for a few, then add shrimp.  Cook until shrimp are done. Will only take a few minutes.

Nutrition: Cals: 225 Fat: 2.9g  Carbs: 16g  Fibre: 4.5g  Sugars: 8g  Protein:33g  Sodium:307mg  


Makes 1 serving

4 oz grilled chicken breast cut into thin strips
4-5 fresh basil leaves
2 cups leaf spinach
1/2 to 1 tsp crushed chili
1-2 cloves chopped garlic
1 tsp fresh ginger root, thinly sliced

Sauté all ingredients together in a non-stick skillet, serve as is or with brown rice for extra carbs (if needed).

Nutrition: Cals: 212  Fat: 4.3g  Carbs: 5.1g  Fibre: 1.6g Sugars: 0.4g  Protein: 36g Sodium: 42mg  


Makes 4 servings

1 lb Top Round or Flank steak (cut in strips or small pieces)
4 c. broccoli, cut (about 2 medium heads)
½ medium yellow onion, chopped rough
2 tsp. minced garlic (~6 cloves)
¼ c reduced-sodium beef broth
Fresh ground pepper, to taste

Preheat wok or skillet and sauté garlic in ½ tbsp. of the broth for 1 minute. Add beef and cook until meat has almost reached your desired level of doneness. Add onions, broccoli, and beef broth and cook until vegetables have softened. Note that covering the pan with a lid for a few minutes will allow the broccoli to steam better and accelerate the cooking time.

Nutrition (per serving): Calories: 211 Fat: 9g  Carbs: 6.9g  Fibre: 3g  Sugar: 0.3g  Protein: 28g Sodium: 113mg 


med tuna salad [1024x768].jpgEven if you don’t like tuna, try this!

Makes 1 serving

1 can light tuna canned in water, drained
1 tsp dijon mustard (I like the grainy one)
1 tsp olive oil
2 Tbsp balsamic vinegar
1 olive, chopped (I used kalamata)
1 Tbsp chopped green onion
3 sliced cherry tomatoes

In a small bowl add together the dijon mustard, olive oil, balsamic vinegar. Mix until combined, a whisk works best. Add in chopped cherry tomato, olives, and green onion. Mix. Lastly break tuna into chunks and add to the dressing and toss. Serve over salad.

Nutrition: Cals: 225  Fat: 5.2g  Carbs: 7.3g  Fibre: 0.9g  Sugars: 0.1g  Protein: 32g  Sodium: 545mg