Coming up with dinner ideas that are both delicious and healthy can be beyond challenging, especially when you've got picky kids to think about! Luckily our girl Rachel Plumage who is both a personal trainer at Ridge Fitness AND a mother has come up with some amazing and super dinner ideas for you to try out this summer!

Happy cooking!!!


  1. 1 cup ground turkey or lean ground meat - stir fry with onion and mushrooms-topped with 1-2 tbs salsa
    • (if part of a meal with carbs-have with rice or quinoa)
  2. 1 can tuna fish or chicken meat (rinsed-less sodium) with 2 tbs salsa and ½ avocado
  3. Mixed greens salad w/1 cup grilled steak and balsamic
  4. ½ cup (when dry measured) oats mixed with 1 scoop chocolate protein powder and ½ banana
  5. 2-3 hardboiled eggs + 1 cup vegetables or scrambler loaded with veggies
  6. Turkey meatballs mixed with ½ cup natural, low sodium marinara
  7. Taco Salad: 1 cup ground turkey (seasoned lightly with taco seasoning), 1 cup lettuce, 2 tbs black beans, 1 tbs avocado, 1 tbs salsa
  8. Omelet/Scramble: 2 egg whites, 1 whole egg, 1 cup chopped vegetables-have with grapefruit or 1 slice Ezekiel or side of oatmeal with a little protein powder for flavor
  9. 4 oz. lean ground turkey patty with ½ avocado, 1 cup green beans
  10. 1 serving Cream of rice cereal with 1 scoop chocolate protein powder mixed in- my personal go to fave!!! Tastes like chocolate malt o meal
  11. Pumpkin protein shake (recipe below)
  12. Pumpkin protein pancakes ( recipe below) or any high protein or egg on
  13. Turkey meatloaf (or muffins) (recipe below)
  14. Sauté cut up chicken breast in Pam till golden. Stir fry colored peppers and onions and add to it.

(Add rice or quinoa if it’s a carb/protein meal…just add diced up avocado if protein/fat meal)


These recipes are AMAZING and so worth you trying them out!!!



¼ cup egg whites

½ cup 100% pure canned pumpkin

½ scoop vanilla protein powder

1/3 cup oats

(ground flax if desired)


(Blend in blender-use nonstick spray to cook))



1 cup unsweetened almond or cashew milk

1 scoop vanilla protein or cinnamon bun or pumpkin spice powder (you get it)

1/3 cup oats

½ cup 100% pure canned pumpkin


Ice to blend



1 lb 99% fat free ground turkey breast

1 egg (or 2 egg whites)

½ cup tomato sauce

¼ cup shredded carrots

½ cup diced red onion

½ cup chopped red or green peppers

½ cup Old Fashioned rolled oats (or cooked rice or quinoa)

Dash of garlic powder, basil, Mrs. Dash and any other spices

Mix all ingredients really well except keep ¼ cup of tomato sauce for top. Pour meatloaf mixture into muffin pans or 5x9x3 pan and cook at 350 for 1 hour

    **Can dice up and add as many veggies as want.


**Helpful place to eat when it’s late and don’t have time to cook:


Subway:  “salads” No dressing but you can have salsa over it or squeeze fresh lemon. Open face 6” sandwich on whole grain bread. No mayo, no cheese but ALL the veggies and meat you desire

  • Mustards are “free” food condiments.  I love horseradish mustard – I have like 5 different kinds.
  • Walden Farms makes sugar- free ketchup I believe you can find it at Rosouers if you

Are craving ketchup and trying to keep sugar down??

  • Go to store and buy different spices (stay away from ones with a lot of sodium) sprinkle salt on things but don’t look for heavily processed products that are high in sodium

Veggies: Green beans and asparagus- put in a pan and season the heck out of them (sprinkle a teeny bit of sea salt too)….let slightly burn before turning… tastes great!

Make sure you are not just eating egg whites, all the nutrition of eggs is actually in the yoke!

--Rachel Plumage


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