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At Eating For Abs, we're dedicated to a single purpose — helping people reach their health and body goals.

We believe that lasting weight loss, fat loss and athletic performance are all founded on platform of great health. Health is happiness, and a little weight loss helps too.

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E4A21 Recipes

Eating For Abs-friendly Recipes:

You’ll find several options for proteins, veggies, toppings, and sauces here. Everyone’s not the same. Find out what you like and fit these into your practice of the E4A21 rules.

[text_block style=”style_1.png” align=”left”]The truth is, if you’re doing this right, you won’t need a great diversity of foods. Simple WORKS.

That being said, we want you to get what you need and what you want at the same time; fat loss and delicious food.

What we do now is get the food storage containers ready, start cooking MORE than enough. You’ll want to make 2-3 of these at a time and prepare a batch big enough for 3-4 meals. Experiment with freezing small portion for convenience on tough days.[/text_block]

— SPACER —

Very Good Veggies

Asparagus with Hazelnut Gremolata

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Asparagus with Hazelnut Gremolata

Ingredients:

  • 1 lb. asparagus, tough ends removed, then peeled if skin seems thick
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh flat-leaf (Italian) parsley, plus sprigs for garnish
  • 1 tablespoon finely chopped toasted hazelnuts
  • ¼ teaspoon finely grated lemon zest, plus extra for garnish
  • 2 teaspoons fresh lemon juice
  • 1 teaspoons extra-virgin olive oil
  • ¼ teaspoon salt

Instructions:

  1. In a large pot with steamer basket, bring 1 inch of water to a boil.
  2. Add asparagus, cover, and steam for about 4 minutes
  3. Remove asparagus from the pot
  4. Combine asparagus, garlic, chopped parsley, hazelnuts, and the ¼ teaspoon of lemon zest, lemon juice, olive oil, and salt.
  5. Toss mixture.
  6. Place asparagus on serving dish, garnish with parsley sprigs and lemon zest.
  7. Serve.

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Broccoli Rabe with Toasted Garlic

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Broccoli Rabe with Toasted Garlic

Ingredients:

  • 1 lb. broccoli rabe, tough stem ends trimmed
  • 1 ½ tablespoons extra virgin olive oil
  • 6 cloves garlic, thinly sliced
  • ¼ teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 tablespoon red wine vinegar

 

Instructions:

  1. Trim off tough ends of the broccoli rabe stems.
  2. Cut stems into ½ inch pieces
  3. Chop the leaves; leave the small florets whole.
  4. Sauté garlic over medium heat in a large frying pan until golden.
  5. Transfer garlic in a small bowl and set aside.
  6. Add the broccoli rabe stems to the pan and sauté until the stems soften (approx. 3 minutes).
  7. Stir in the 1/8 teaspoon of salt and add the leaves and florets.
  8. Sauté until the leaves wilt and the florets are tender-crisp (approx. 3-4 minutes)
  9. Stir in the remaining 1/8 teaspoon of salt, pepper, and the garlic.
  10. Drizzle with the vinegar, toss and serve.

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Garlic Cauliflower Mash

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Garlic Cauliflower Mash

Ingredients:

  • 1 large head of cauliflower
  • 1 tsp. butter, coconut oil, or butter
  • 2 cloves of garlic, chopped
  • 1 tsp salt

Prep Time: 25 minutes

Instructions:

  • Steam the cauliflower for 15 minutes in a large pot in approx. 2 inches of water.
  • After steaming, puree the cauliflower in small batches.
  • Add the butter, garlic, and salt

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Green Beans with Red Pepper and Garlic

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Green Beans with Red Pepper and Garlic

Ingredients:

  • 1 lb. green beans, stems trimmed
  • 2 teaspoons olive oil
  • 1 red bell pepper, seeded and cut into julienne
  • ½ teaspoon chile paste or red pepper flakes
  • 1 clove garlic, finely chopped
  • 1 teaspoon sesame oil
  • ½ teaspoon salt
  • ¼ teaspoons freshly ground black pepper

Instructions:

  1. Cut the beans into 2-inch pieces
  2. Bring pot ¾ full of water to a boil
  3. Add the beans and cook until they turn bright green and are tender-crisp, 1-3 minutes
  4. Drain the beans, and then plunge them in a bowl of ice water to stop the cooking process
  5. Drain again and set aside.
  6. Heat olive oil over medium heat in a large frying pan.
  7. Add bell pepper and stir, about 1 minute
  8. Add the beans and sauté 1 minute longer
  9. The beans should be tender and bright green
  10. Drizzle with sesame oil and season to taste with black pepper and salt
  11. Serve.

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Spanish-Style Braised Kale

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Spanish-Style Braised Kale

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, thinly sliced
4 garlic cloves, thinly sliced
  • 
6-7 cups chopped curly green kale
  • 1 cup low-sodium chicken or vegetable broth (preferably homemade)
  • 
3/4 teaspoon smoked paprika
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon red or white wine vinegar, or apple cider vinegar
  • Sea salt and black pepper, to taste
  • 1/4 cup toasted almonds, chopped

Instructions:

  1. Heat the olive oil in a large skillet over medium-low heat.
  2. Add the onion and garlic.
  3. Cook, stirring often, until soft, 6-8 minutes.
  4. Add the kale, broth, paprika, and crushed red pepper flakes.
  5. Increase the heat to high. Bring to a rapid simmer, then reduce the heat to low, cover, and cook for about 10 minutes, stopping to stir once or twice.
  6. Stir in the vinegar and season to taste with salt and pepper.
  7. Sprinkle with the almonds and serve.

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Steamed Summer Squash with Warm Leek Vinaigrette

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Steamed Summer Squash with Warm Leek Vinaigrette

Ingredients:

  • 2 yellow crookneck squash, about ½ lb. total weight
  • 2 zucchini, about ½ lb. total weight
  • 2 tablespoons extra-virgin oil
  • 1 leek, finely chopped (about 1 cup)
  • 1 tablespoon vegetable stock or broth
  • 1 tablespoon rice vinegar
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper

Instructions:

  1. Trim the stems from the squash and zucchini.
  2. Cut them into halves lengthwise and then cut the halves diagonally into slices ½ inch thick
  3. Set squash and zucchini aside.
  4. In a saucepan heat olive oil over medium heat.
  5. Sauté the leek until soft, 10-12 minutes.
  6. Remove from the heat and stir in the vegetable stock, vinegar, lemon juice, salt and pepper.
  7. Cover and keep warm.
  8. In a large pot with a steamer basket, bring an inch of water to a boil
  9. Add the squash and zucchini
  10. Steam until tender, about 10 minutes.
  11. Transfer squash to serving dish, add the vinaigrette and toss gently.
  12. Serve.

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Power-Packed Proteins

Any-time Frittata

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Any-time Frittata

A frittata is an italian omelet that can be filled with meats, vegetables, cheese, just about whatever you want. As I’m trying to add vegetables to my diet in order to drop a few inches and all around eat better I opted to experiment with getting a cup or more of vegetable in my breakfast. The frittata came out great ant is a staple of my heart healthy breakfast regimen.

Ingredients

  • 2 Whole Omega-3 Eggs
  • 6 Egg Whites
  • 1-2 Cloves Garlic, minced
  • 2 Cups Spinach
  • ½ Cup Asparagus, ½″ sliced
  • 1 Tomato, diced
  • ¼ Cup Onion, diced
  • ½ Cup Mushrooms, diced
  • 1 Pinch Sea Salt
  • 1 Pinch Ground Pepper
  • ¼ Cup Low-fat Feta Cheese, crumbled

 

Instructions

  1. Preheat a large non-stick frying pan (with a heat resistant handle, or large cast iron skillet over medium heat. Lightly coat with cooking spray.
  2. Preheat oven to broil.
  3. Add Spinach, sauté for 30 seconds stirring frequently.
  4. Add all other vegetable ingredients and saute’ for an additional 1-2 minutes.
  5. Whisk egg whites, eggs, salt and pepper together in a mixing bowl.
  6. Evenly pour the egg mixture over the vegetables in the pan and cook on medium until the top of the egg mixture begins to bubble.
  7. Spread the cheese over frittata.
  8. Place the pan in the oven (not in the broiler if separate). Bake until egg is cooked, approximately 5-7 minutes.
  9. Remove from the oven, plate and serve.
  10. Leave a comment in the discussion board to tell us what you thought.

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Apple Mushroom Turkey Burgers

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Apple Mushroom Turkey Burgers

Ingredients:

  • 1 ground turkey breast
  • 5 mushrooms, finely chopped
  • ½ small onion, finely chopped
  • ½ apple, finely chopped
  • ½ tbsp. butter, or coconut oil
  • 1 tsp lemon juice
  •  

  • 1 omega-3 egg
  • ½ tsp salt
  • Garlic powder and pepper to taste

 

Prep Time: 20 minutes

Instructions:

  1. Brown onions in frying pan (approx. 5-10 min.)
  2. Add apples, mushrooms, and stir fry to the onions for 4 additional mins.
  3. Put all the ingredients in a large bowl and mix thoroughly.
  4. Form mixture into 2 large patties.
  5. Broil patties; 6 minutes on each side.
  6.  

  7. Burgers are done cooking when the juices run clear after being poked with a fork.

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Garlic and Rosemary Roasted Chicken

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Garlic and Rosemary Roasted Chicken

Prep time:  20 mins
Cook time:  25 mins
Total time:  45 mins

Serves: 4 

Fast and easy, delicious chicken meal. Great for adding lean protein to your diet.
Ingredients

  • 2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
  • 6 cloves garlic, minced;
  • 3 tbsp fresh rosemary leaves, chopped;
  • 3 tbsp melted cooking fat;
  • Juice and zest of 1 lemon;
  • 1⁄2 cup chicken stock;
  • Sea salt and freshly ground black pepper to taste.

 

Instructions

  1. Preheat your oven to 450 F.
  2. Place the garlic, rosemary, lemon zest and cook- ing fat in a baking dish and mix well to combine. Season to taste with sea salt and freshly ground black pepper.
  3. Add the chicken breast chunks and combine well in the liquid.
  4. Place in the oven to roast for 20 minutes, then add the chicken stock and lemon juice.
  5. Return the chicken to the oven for 5 minutes with the oven now turned off.

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Grilled Miso Salmon

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Grilled Miso Salmon

Ingredients:

  • ½ cup (4 fl. oz. / 125 ml) mirin
  • 2 tablespoons minced fresh chives or green (spring) onion tops
  • 1 tablespoon yellow miso
  • 1 tablespoon low sodium soy sauce
  • 1 teaspoon peeled and minced fresh ginger
  • 1 teaspoon tahini
  • 4 wild salmon fillets, 5 oz. each, skinned
  • 1 teaspoon sesame seeds, toasted

 

Instructions:

  1. Whisk mirin, chives, miso, soy sauce, tahini, and ginger in shallow baking dish
  2. Coat salmon in the marinade
  3. Allow salmon to marinate for 1-2 hours (turn occasionally).
  4. Remove fish from the marinade; pat dry.
  5. When the grill (or pan) is the right temperature cook the fillets.
  6. Cook fillets for approx. 4 minutes each side.
  7. Transfer salmon to a serving plate.
  8. Garnish and serve.

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Pecan Crusted Salmon

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Pecan Crusted Salmon

Ingredients:

  • 10 oz. salmon fillet
  • 2 tbsp. pecan meal
  • 2 big handfuls of raw spinach (approx. 20 mature leaves)
  • 1 tsp olive oil
  • 1 tsp butter, or coconut oil
  • Sea salt & Ground black pepper to taste

 

Prep time: 15 minutes

Instructions:

  1. Blend whole pecans or pieces in a blender on low (process them 1 cup at a time).
  2. Pecan meal should be stored in the refrigerator in an airtight container.
  3. In a small bowl, mix 2 tbsp. of pecan meal and 1 tsp of olive oil.
  4. Coat salmon with the mixture
  5. Add salt and ground pepper to taste
  6. Either de-skin the salmon before cooking or place the salmon skin-side up on a cooking tray with aluminum foil and melted butter.
  7. Cook salmon for 12 minutes on 400 degrees; broil for the last 6 minutes.
  8. While the salmon is cooking, steam spinach in 1-inch of boiling water. Pot should have a tight fitting lid

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Spicy Red Lentils

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Spicy Red Lentils

Ingredients:

  • 1 ¼ dried red lentils, picked over, rinsed, and drained
  • 3 cups water
  • 1 bay leaf
  • ½ teaspoon salt
  • 2 tablespoons olive oil
  • ½ serrano chile, seeded and finely chopped
  • 2 cloves garlic, minced
  • 2 teaspoons ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cinnamon
  • 3 tablespoons chopped fresh flat-leaf parsley
  • 1 ½ tablespoons chopped fresh mint
  • ½ teaspoon freshly ground pepper
  • 2 tablespoons red wine vinegar

Instructions:

  1. Boil lentils, water, bay leaf, and salt in a saucepan on high heat.
  2. Reduce the heat to low, cover partially, and simmer for 12-14 minutes.
  3. Drain and discard the bay leaf.
  4. Add chile and garlic to a small frying pan over medium heat.
  5. Cook until garlic is softened for about 1 minute.
  6. Add cumin, ground coriander, and cinnamon and cook for about 1 minute.
  7. Remove pan from the heat.
  8. In a large bowl, combine the lentils and the spice mixture and toss.
  9.  

  10. Stir the parsley, cilantro, mint and season with the salt and pepper.
  11. Stir in the vinegar and serve.

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Audacious Additions

Good Heart Guacamole

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[op_liveeditor_element data-style=””][text_block]Guacamole is full of good stuff for you including Vitamins, antioxidants, and some of that quote unquote good fat. It is mostly made from avocado, which is relatively fatty. But it contains no cholesterol, and it contains monosaturated fat, which has been shown to decrease cholesterol levels. Avocado also has lots of vitamins, fiber, potassium and other good things that are often lacking in our diets.
Be careful though on what you are eating the good guac. Piling it on top of deep fried tortilla after tortilla is where the evil balance lies. Try instead to use it as a topping on everything else you’re eating. I added it on top of meat loaf, used it on a sandwich at lunch, and just about anywhere else I could add it.
Ingredients
▪ 3 Haas avocados, halved, seeded and peeled
▪ 1 lime, juiced
▪ 1/2 teaspoon sea salt
▪ 1/2 teaspoon ground cumin
▪ 1/2 teaspoon cayenne
▪ 1/2 medium onion, diced
▪ 2 Roma tomatoes, seeded and diced
▪ 1 tablespoon chopped cilantro
▪ 1 clove garlic, minced

In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.[/text_block][/op_liveeditor_element]

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Presto, It’s Basil Pesto

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Presto, It’s Basil Pesto

“I was first introduced to pesto as delicious pasta topping that came in a little green topped plastic container at the grocery store. I hadn’t eaten it for years until I recently began making this delicious low carb Chicken Pesto Pizza at home. After making that recipe a few times with store bought pesto I decided I’d like to take things a step further and eliminate the preserved, store bought pesto and replace it with my own fresh product. The result was learning about even more ingredients in my local produce aisle, and a marked improvement to the pizza taste.”

Ingredients:

  • 3 Cups packed fresh basil leaves
  • 4 Cloves garlic, minced
  • 1/2 Cup Freshly grated Parmesan cheese
  • 1/3 Cup pine nuts or walnuts
  • 1/2 Cup olive oil
  • Freshly ground black pepper to taste

Instructions:

  1. Place the nuts in the food processor and pulse a few times to chop
  2. Add the garlic, and basil.
  3. Put food processor in “On” position. Slowly add the olive oil in a constant stream
  4. Scrape down the sides of the food processor with a rubber spatula
  5. Add the grated cheese and pulse again until blended
  6. Add a pinch of salt and freshly ground black pepper to taste.

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Got Questions? Ask away…

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]So you have questions. Sure you do, that’s expected! The key is not to let uncertainty paralyze you. Participate in the Discussion Board, share photos of your meals, recipes, and your success stories. Most of all don’t be afraid to ASK QUESTIONS. [/text_block]