A Few Healthy Recipes for a Busy Lifestyle

by 1st Phorm Athlete Gillian Risebury September 14, 2011 3 min read

This week I posted on my Facebook page my tips for food prep on the weekends. I got an overwhelming response from my fans to post the recipes. As I mentioned in the post, every weekend I prep my food for the week and put together an array of meals so that when I’m on the go, I just grab a meal, heat it up and I don’t even have to think about “what’s for dinner”. For the longest time, I never got creative with my meals and just cooked your typical bodybuilding staples for the week: plain chicken breasts, brown rice, baked tilapia and ground turkey….BORING!!!! I almost always found myself tempted to cheat on my diet since I had set up such a bland eating plan for myself! While off work for maternity leave, I have been experimenting in the kitchen and come up with some new and exciting recipes that have made eating clean much more tasty!! Here are two of those recipes:

The first recipe is “Turkey Meatloaf Muffins”. I have to give credit to fitness model Jamie Eason who came up with this recipe. I make 4 muffin tins of these every weekend and I have to hide them from my husband and his friends because they can’t keep their hands off of them! I like to warm them up and dip them in “Heinz 1 Carb Ketchup”.

2 lbs ground turkey
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (or 2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)


  1. Preheat oven to 375 degrees.
  2. Spray muffin pan with canola or olive oil.
  3. Mix all your ingredients together in one large bowl. Start with the dry ingredients first and add the turkey last. I find it easiest to blend everything together with my hands once I add the turkey.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes.

Makes 12-16 muffins

The next recipe is “Cilantro Lime Marinated Tilapia”. I have a love hate relationship with tilapia- I have always hated eating it but I love what it does for my body. Tilapia is one of the lowest calorie lean proteins that you can eat and I have never dieted for a competition without it. Unfortunately, I also used to eat it with my fingers pinching my nose!! Not anymore with this tasty recipe!

4 limes, sliced and seeded
1 bunch cilantro, chopped
1/2 red onion, chopped
4 cloves garlic, crushed
3 tablespoons extra virgin olive oil
1/4 cup water
1 tablespoon Mrs. Dash
2 pounds tilapia, thawed


  1. Blend all of the ingredients together, except the tilapia, in a mixing bowl.
  2. Pour the mixture over the fish fillets and let them marinate in the fridge overnight in a covered container.
  3. Remove the fish from the sauce and either broil each side for 4 minutes or bake it in the oven at 375 degrees for 18 minutes.

In addition to my fish and turkey, I also prep 7 small portions of brown rice and a big pot of steamed veggies. Once all my food is prepped, I portion everything out into Tupperware containers into my meal combinations and stick them in the fridge. I also freeze some of my meals for later in the week. It’s nice not to have to clean pots and pans during the week because all my cooking is done. Once these meals are prepped, I can quickly pack up my 6-pack cooler for the day with 2 meals, 2 shakes, an ounce of almonds, an apple and my supplements and I’m ready to go. I hope you find these recipes add some flavor to your clean eating program!


1st Phorm Athlete Gillian Risebury
1st Phorm Athlete Gillian Risebury