Snap Fitness Health & Fitness Blog

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Cinnamon Apple Smoothie

By: Snap Fitness

When you close your eyes and think of Fall what comes to mind? For most of us, its cinnamon, pumpkin, and nutmeg. There is nothing better than using these spices to bring out the flavor in your fall cooking. Not to mention, cooking with spices is a healthy alternative.


One of the all-time classic Fall recipes is apple pie. We’ve taken the essence of an apple pie and made it into a smoothie. Can you guess the star ingredient? If you guessed cinnamon, you’re spot on. Cinnamon is considered to be one of the healthiest spices for you! Not to mention, apples are a powerful sources of fiber and antioxidants. This smoothie is a wonderful alternative to high-calorie desserts and will keep you full for hours.


Variety is the “Spice” of life!




1 apple, peeled and cored

½ cup almond milk or milk of your choosing

½ cup water

½ frozen banana

2 tsp cinnamon

3-4 ice cubes

1 tsp honey or agave nectar




Combine all ingredients in a blender and blend until smooth. Enjoy immediately!

Coconut Fish Tacos with Watermelon Salsa

By: Snap Fitness

Fresh, sweet, and light tacos: it’s all here, and it will surely tempt you. Why? Because the cod filets are covered in a tasty coconut coating and topped with a colorful and sweet watermelon salsa. If that’s not enough to make your mouth water, it’s accompanied with avocado and sprinkled with cilantro. Need we say more?




Coconut Fish

2 cod filets, cut into 1-2 inch pieces

Coconut oil

¼ cup coconut flour

2 teaspoons garlic powder

½ teaspoon ginger

Pinch of salt


Watermelon Salsa

1 cup watermelon, cubed

¼ cup yellow bell pepper, diced

2 teaspoons lime juice


For Serving

6 small soft corn tortillas, warmed

½ avocado, sliced

Cilantro (optional)





Coconut Fish

  1. Mix together all the dry ingredients in a bowl.
  2. Coat the fish pieces in the coconut flour mixture.
  3. Heat 1/2 inch of coconut oil in a skillet over medium-high heat.
  4. Add the fish pieces to the skillet and fry until the coating is a golden brown color, approximately two minutes.
  5. Flip and fry for an additional two to three minutes, until the entire coating is golden brown. Remove from heat and set aside.


For the watermelon salsa

Mix together all the ingredients in a small bowl until combined.


For serving

  1. Divide fish and watermelon salsa evenly into warmed corn tortillas.
  2. Top with avocado slices and cilantro as desired.




4th of July Picnic Swaps

By: Snap Fitness

Who doesn’t love a 4th of July picnic? Sun, games, fireworks and delicious food.  But for someone that is watching their diet, picnics can be a disaster. This year, Snap Fitness has given your typical picnic a makeover.


Follow the guide below to help you navigate the red-checkered tablecloth and avoid the foods that will cost you weeks of hard work in the gym.


Instead of: Fried Chicken

Try: Grilled Chicken

Why:  Fried chicken may be tasty, but it is loaded with calories, sodium and fat. You can cut those numbers in half by choosing to say good-bye to the fried chicken.


Instead of: Full Hamburger

Try: Drop the bun

Why: By eating your hamburger without the bun, you will shave calories off your meal. Bonus points if you wrap the burger in lettuce leaves for an added punch of greens.


Instead of: Bread, cheese and cold cuts

Try: Lettuce wrap with cheese and avocado spread

Why: Cold cuts contain high amounts of sodium, which can add up quickly if you stack your sandwich high. Avoid the bread and cold cuts, and choose to make a lettuce wrap with a slice of cheese and mashed up avocados to save calories and avoid high sodium levels.


Instead of: Potato salad

Try: Coleslaw

Why: Traditional potato salad is packed full of calories, fat and cholesterol thanks to the mayo and eggs. Cut those numbers with coleslaw, which traditionally contains veggies (cabbage and carrots) and uses cider vinegar, not mayo.


Instead of: Pasta salad

Try: Fruit & veggie skewers

Why: Pasta salads get overloaded with high-fat dressings. Avoid the added calories by making veggie and fruit skewers on the grill. Peppers, pineapple and mushrooms make for a fun and nutritious skewer.


Instead of: Packaged chips & dips

Try: Fruit & cheese platter

Why:  Though it may an easy snack, packaged chips and dips tend to be packed full of calories, sodium and fat. Grab a tray of fresh fruits and cheese to make a platter that will satisfy- without causing havoc to your diet.


Instead of: Lemonade

Try: Water with a lemon

Why:  Store bought lemonade contains a lot of sugar and calories. A typical 12-ounce glass of sweetened lemonade can have 140 calories depending on the brand. Opt for a glass of water and squeeze your own lemon to achieve a refreshing taste without the added calories.

Guilt-Free Dinner Options

By: Snap Fitness

Ending your day with a healthy dinner will help you sleep at night and help boost your mood in the morning. We’ve compiled three guilt-free dinners that are sure to have you going to bed feeling great.




Packed with omega-3 fatty acids, salmon helps maintain brain function while you sleep and protects your joints.  The minerals in salmon work as antioxidants to help prevent cancer. Salmon has seven grams of fat and 17 grams of protein in one three-ounce serving.


  • If you want to gain muscle, pair salmon with black beans and brown rice.
  • If you want to lose weight, enjoy salmon with roasted vegetables lightly seasoned with salt and pepper.


Grilled Chicken


Grilled chicken is a healthy protein that is low in saturated fat.  The minerals found in chicken keep your bones and immune system healthy. One four-ounce serving of chicken has 13 grams of fat and 26 grams of protein.


  • If you want to build muscle, enjoy grilled chicken in a spinach salad with nuts and hard-boiled eggs.
  • If you want to lose weight, pair grilled chicken with steamed broccoli.


Quinoa-Stuffed Peppers


Quinoa is a complete protein with fiber that helps lower cholesterol levels. Add flavor by stuffing other veggies and seasonings into bell peppers.  This high-protein antioxidant rich dinner is a perfect way to end your day. A quarter cup of quinoa has three grams of fiber, six grams of protein, and less than three grams of fat.


  • If you want to build muscle, add cheese and shredded chicken to the stuffed peppers.
  • If you want to lose weight, add onions, zucchini, and other vegetables to the quinoa in your peppers. This dinner is best for weight loss because it’s lowest in calories.

Quick and Easy Grilled Chicken Kebabs

By: Snap Fitness

Summer days are often busy, so save time with this quick and easy dinner option that is a favorite with both kids and adults. Simply marinate chicken thighs in your favorite Italian dressing for at least 30 minutes and grill!




1.5 lbs boneless, skinless chicken thighs

1/2 cup Italian dressing

2 medium zucchini

1 red onion

1 bell pepper




*If you’re using wooden skewers, start by soaking them in water.

  1. Cut chicken into two inch pieces and place in glass dish.
  2. Pour dressing over chicken and stir to combine.
  3. Cover and marinate chicken.
  4. Place in refrigerator for minimum 30 minutes or up to three hours.
  5. Cut remaining vegetables into one to two inch pieces, keeping them close in size.
  6. Thread chicken and vegetables onto skewers, alternating chicken and vegetables, or keeping similar.
  7. Grill the kebabs over medium to high heat, turning once or twice, until the chicken has cooked through (about 15 minutes).




Servings: 4

Calories per serving: 373

Fat: 15 g

Carbohydrates: 13 g

Fiber: 3 g

Sugar: 9 g

Protein: 49 g



The Dish On Black Bean Noodles

By: Snap Fitness

What is it:

Black bean noodles are made entirely of black beans and water.


Health benefits:

Black bean noodles are a healthy, gluten-free alternative to regular noodles. Black bean pasta is great for digestion, heart health, and lowering cholesterol levels because it is a natural source of fiber. This pasta has almost eight times the amount of protein and iron as regular pasta. Black bean pasta has about 100 more calories per serving than regular pasta; but remember, these are good calories coming from protein rather than empty calories that come from simple carbs in flour-based noodles. When it comes to pasta, black bean noodles top our list!


How to prepare:

You cook these black noodles just like regular noodles! Boil them in water until the noodles are medium firm.


How to pair:

Black bean pasta tastes great with a fresh pomodoro sauce, classic pesto, or spicy curry sauce. For a very healthy meal, just top this pasta with a dash of olive oil and steamed vegetables.


Where to buy:

These noodles can be purchased at your local health foods store or you can buy them online.

Summer Quinoa Salad

By: Snap Fitness

Classic summer flavors are combined in this nutritious, filling salad! Use fresh corn if it’s available but frozen works too. Serve with grilled chicken or fish for a perfect seasonal dinner or over salad greens for a quick lunch.



1 1/2 cup dry quinoa

1 lime

2 tbsp honey

1 tbsp dijon mustard

1/3 cup olive oil



2 cups cooked corn kernels (fresh or frozen)

1/2 pint grape tomatoes, sliced (about 1 1/2 cup)

1 bunch green onions, thinly sliced (about 6)

.75 oz fresh basil, thinly sliced



  1. Cook quinoa as directed and let cool.
  2. Zest and juice lime.
  3. Whisk together lime juice, lime zest, honey, mustard, olive oil, salt, and pepper for dressing.
  4. Toss together quinoa, dressing, and remaining ingredients.
  5. Refrigerate for at least one hour.
  6. Season with salt and pepper to taste.



Servings: 8

Calories per serving: 263

Fat: 12 g

Carbohydrates: 35 g

Fiber: 3 g

Sugar: 8 g

Protein: 6 g


Kale and Onion Quesadilla

By: Snap Fitness

Add some greens to the classic quesadilla! This vegetarian meal is packed with protein and comes together in just a few minutes; it’s perfect for breakfast, lunch, or dinner!



1 tbsp olive oil

1 small red onion, thinly sliced

5 oz kale (about 6 cups chopped kale)

4 whole grain or sprouted tortillas

2 cups shredded cheese

Optional toppings: light sour cream, salsa, chopped cilantro




  1. Heat oil in a large pan.
  2. Add onion and sauté for about three minutes.
  3. Add kale and stir occasionally. Cook for another three to four minutes until kale is wilted.
  4. Transfer to bowl and set aside.
  5. Wipe out pan and heat over medium-low heat.
  6. Add tortilla to pan and sprinkle with 1/2 cup cheese. Add about 1/4 of the kale mixture to one side.
  7. Fold quesadilla in half and cook for about two minutes per side, until cheese is melted.
  8. Serve with salsa, sour cream, and chopped cilantro if desired.




Servings: 4 servings

Calories per serving (without toppings): 411

Fat: 25g

Carbohydrates: 30g

Fiber: 4g

Sugar: 2g

Protein: 20g


Buffalo Cauliflower Bites with Avocado Blue Cheese Dressing

By: Snap Fitness

One of America’s favorite tailgating snacks has taken new, healthier form. This recipe is an alternative to classic chicken wings - still satisfying and hot! Try these guilt-free cauliflower bites as an appetizer or a side dish at your next gathering.


Servings: 4

Prep time: 5 minutes

Cook time: 15-20 minutes

Fridge time: Overnight for the dressing


Buffalo Cauliflower Ingredients

1 head of cauliflower, cut into bite-sized pieces

1 tbls. olive oil

1/2  tbls. garlic powder

1 tsp. salt

1 tsp. pepper

2/3 cup of your favorite hot sauce

1 tbls. coconut oil (melted)



  1. Preheat oven to 450 degrees.
  2. Gently toss cauliflower with olive oil, salt, pepper, and garlic powder.
  3. Spread the cauliflower in a single layer on a sheet pan.
  4. Cook for 10-12 minutes.
  5. Mix hot sauce and coconut oil together and gently toss the partially-cooked cauliflower in the mix. 
  6. Return the cauliflower to the baking sheet and continue cooking for five to seven minutes.
  7. Serve immediately with Avocado Blue Cheese Dressing and celery sticks.  


Dressing Ingredients

8 oz. Greek plain low-fat yogurt

1 avocado

1 tsp. onion power

1 tsp. garlic powder

1 tsp. Worcestershire sauce

1 tbls. red wine vinegar

2 tbls. buttermilk

2 tbls. lemon (juice)

6 oz. blue cheese (crumbled)

Cayenne (dash)





  1. Blend yogurt and avocado until smooth.
  2. Mix in the remaining ingredients and refrigerate overnight.
  3. Refrigerated dressing will keep for up to one week.



Buffalo Cauliflower Bites

Calories per serving: 112



Calories per 2 oz. serving: 171


Three Ways to Add Spinach to Everyday Meals

By: Snap Fitness

Adding spinach to everyday dishes will give you an added dose of vitamins, antioxidants, and fiber. Below are three easy ways to add spinach to your meals. Consider spinach, the green secret weapon, a total game-changer in the kitchen!


Add spinach to smoothies – Mild in flavor, spinach can be added to smoothies without leaving you with a bitter taste. Blend spinach into a fruit smoothie with banana and pineapple or into your favorite protein drink for added vitamins!


Mix it in your meat – Introduce chopped spinach to your next meat dish for a well-balanced diet filled with protein, vitamins, and minerals. Consider adding chopped spinach to your famous meat sauce or to the classic summer dish, turkey burgers!


Top your pizza – Add fresh spinach to your favorite homemade pie. Spinach leaves will wilt while baking, adding flavor without an overpowering vegetable taste. Spinach will pair nicely on pizzas with chicken, roasted garlic, or part-skim ricotta cheese.

Posts 1 - 10 of 114