Here are some easy recipes to prepare that are high in protein, low in carbs, fat, and calories making them excellent for your abs program.

Greek Style Stuffed Chicken

  • 2 – 5-6 oz Chicken Breasts
  • 2 Tbsp chopped sun dried tomatoes
  • 2 Tbsp crumbled feta cheese
  • 2 Tbsp chopped olives
  • 1 Tsp minced garlic
  • 1 Tbsp pine nuts
  • 1 tbsp balsamic vinegar
  • Extra Virgin Olive Oil
  • Salt and Pepper
  1. Preheat the oven to 450 degrees. Toss together the tomatoes, feta cheese, olives, garlic, pine nuts, and vinegar.
  2. Rub the chicken with olive oil, salt and pepper. Using a small knife, carefully cut a slit along the side of each chicken breast, creating a pocket. Stuff the pocket with the mixture and place on a baking sheet.
  3. Bake for 15 minutes. Add left over mixture to the tops of the chicken.

Trout Amandine

  • 1 Trout 6 oz
  • 1 1/2 Tbsp of olive oil
  • 1 Tbsp of corn meal
  • 1/2 tsp chopped fresh parsley
  • 2 tsp sliced almonds
  • 1 cup of trimmed green beans
  • Salt and Pepper to taste

Heat 1 tbsp of olive oil in a non stick skillet over medium heat. Meanwhile sprinkle the trout on the flesh side with salt, pepper, and corn meal, pressing so the corn meal sticks. Place in the heated pan flesh side down and saute for 4 minutes. Flip it and cook for another 2 minutes.

Steam the beans for 5 minutes. Toss with the remaining olive oil, salt and pepper. Check out vegetable recipes for other complimentary ideas.

Shrimp Fra Diavolo

  • 12 oz of peeled deveined shrimp
  • 14 oz can of crushed tomatoes
  • 2 cloves of garlic
  • 2 tsp red pepper flakes
  • 4 oz of dried spaghetti (preferably wheat)
  • 1/2 tbsp extra virgin olive oil
  • 1 medium yellow onion chopped
  • 1/4 tsp dried oregano or thyme
  • Salt and Pepper to taste
  • 2 tbsp of fresh parsley

Boil a large pot of salted water for the pasta.

Heat a large saute pan over medium heat. Add the olive oil, red pepper flakes, onion, garlic, and oregano/thyme. Cook until the onions are translucent.

Drop the pasta into the water and cook according to package directions.

Add the shrimp to the sauce and season with salt and pepper.  Cook for 3-4 minutes. Drain the pasta and toss with the sauce. Add Parmesan cheese if desired and parsley.

Tuscan Chicken Pasta

  • 2 oz Barilla Plus penne pasta (wheat)
  • 2 chicken breasts pounded to 1/4″ thickness
  • Salt and Pepper
  • 1 tsp olive oil
  • 1 crushed clove of garlic
  • 1/2 tsp of dried rosemary
  • 1 cup rinsed cannelloni beans
  • 2 tbsp diced roasted red pepper
  • 4 cups of baby spinach leaves
  • 2 tbsp of grated parmesan cheese

Cook the pasta according to package directions. Season the chicken on each side with a pinch of salt and pepper and sear it in a skillet over medium-high heat for 3-4 minutes a side. Remove from the skillet and set aside. Add the oil garlic, rosemary, beans, red roasted pepper and spinach to the skillet. Cook, turning frequently, until the spinach wilts (1-2 minutes). Slice the chicken and drain the pasta. Toss them with the bean mixture. Top with Parmesan cheese.

Mediterranean Roasted Cod

  • 2 6oz of halibut or snapper fillets
  • 1 pint of cherry tomatoes
  • 2 tbsp prepared olive tapenade
  • 1/2 bulb of fennel or yellow onion sliced thin
  • 1/2 tbsp extra virgin olive oil
  • Salt and Pepper to taste

Preheat the oven to 400 degrees. Lay the tomatoes and fennel/onion on a baking dish, and toss with the olive oil, salt and pepper. Slather 1 tbsp of tapenade on each fish fillet and lat the fillets in the baking dish with the vegetables. Place the dish in the oven.

Roast for 10-12 minutes, until the tomatoes are soft and flesh of the fish flakes with gentle pressure from your finger.

Option: Serve each fillet with 1/2 cup  prepared couscous mixed with 2 tbsp toasted pine nuts and chopped fresh basil.

Lentils and Chicken

  • 2 chopped carrots
  • 1 small chopped onion
  • 3 tsps of minced garlic
  • 3 cups of chicken broth
  • 1 cup of dry lentils

Combine, bring to a boil and simmer for 20 Minutes.

Add a chicken breast into the lentils as they begin to simmer.

Grilled Sausage

  • 2 links of chicken or turkey sausage
  • 1 red or yellow pepper sliced
  • 1 medium red onion
  • 1 large portobello cap sliced
  • 1/2 tbsp extra virgin olive oil
  • 2 cloves of garlic minced
  • 1/2 tsp red pepper flakes
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste

Heat a grill pan or cast iron skillet over medium high heat and add the olive oil.

When the oil begins to smoke add the sausage, pepper onion and mushroom. Cook for 3-4 minutes, moving the vegetables carefully so they cook evenly. Add the garlic, pepper flakes and vinegar and cook for another 3-4 minutes until vegetables and sausage are browned and vinegar has been absorbed.

Season with salt and pepper.

Nutty Shrimp

  • 2 tsp peanut oil
  • 1/4 tsp red pepper flakes
  • 1/2 cup french style green beans
  • 1/2 matchstick carrots
  • 1/4 cup whole unsalted roasted cashews
  • 2 tsp reduced sodium soy sauce
  • 2 tsp orange juice
  • 1/4 tsp orange zest
  • 1 1/2 cup medium shrimp, peeled, deveined

Combine the oil and red pepper in a medium hot skillet. Add everything else but the shrimp and cook for 2-3 minutes stirring often. Toss in the shrimp and cook for another 2-3 minutes. Serve over brown rice.

Blackened Snapper with Mango Salsa

  • 2 Snapper, catfish or tilipia fillets 4-5 oz
  • 1 Mango -skin and seeds removed
  • 1 Ripe Avocado pitted and cubed
  • 1 Juice of lime
  • 1 tbsp blackening spices (zatarains)
  • 1/4 cup of minced onion
  • 1/2 cup chopped cilantro
  • Salt and Pepper to taste
  • Vegetable oil

Combine the mango, avocado, lime juice, onion and cilantro in a mixing bowl. Season with salt and pepper.

Preheat large saute or grill skillett over high heat coated with oil.

Rub fillets with enough of the blackening spice to thoroughly cover each side. When the oil is hot (almost smoking) carefully add the fillets and cook 2-3 minutes per side, until a dark crust is formed. The fish is done when is easily flakes with pressure from your figer

Top with your salsa. Great with black beans and brown rice.

Oatmeal Burger

  • 1 lb of lean ground beef/turkey
  • 1 egg
  • 1/2 cup of oats
  • 1/3 cup of onion
  • 1/2 cup of chopped spinach
  • 2 tbsp reduced fat shredded mexican blend cheese
  • Whole grain buns
  • Salt and pepper
  • Tobasco sauce (optional)

In a large bowl whisk the egg and all the ingredients together and form into 4 patties. Grill or pan grill for about 6 minutes per side depending on thickness and how you like your burgers cooked.