Want a secret to “Healthy Eats?”

By Coach Peter

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Have you guys been a victim of avoiding the so-called “Healthy” choice for your breakfasts, lunches, dinners, or even snacks? 

Ever find yourself saying things like, 

“I don’t like the way healthy food tastes?” 


“Eating Healthy is Boring!”

Or even “ 

“I don’t have a clue how to make things taste good” ? 

The Missing Link For Many

What if I told you that using spices, seasonings, and even certain condiments was a super easy way to create healthier (& TASTIER) dishes at home?

Food that more closely aligns with your health, fitness and body goals? 

I’m going to provide you all with TONS of ideas below! 

(Get ready to screenshot!)

So you can lose the weight you want, see the muscles you’re looking to see, feel better IN and OUT of the gym and so you guys can put a little more life into your healthy dishes.

Here we go! 


Craving a big bowl of Spaghetti and Meatballs? 

Maybe another one of your favorite Italian dishes? 

Here’s how to recreate the experience, without all of the added calories.

  Seasonings to try adding in to get that Italian Flavor

  • Rosemary
  • Oregano
  • Garlic Powder or Fresh Garlic
  • Red Chili Flakes
  • Parsley
  • Basil

Craving that big bowl of pasta? 

While pasta is totally ok to have every now and then, it’s not ideal to have on a regular basis. 

A simple and delicious way to get that pasta dinner taste, is to make a few easy substitutions.

Instead of Pasta, use

  • Rice
  • Spaghetti Squash
  • Zucchini/Squash Noodles

Instead of traditional Meatballs, commonly made with fatty cuts of meat, try

  • Lean Ground Turkey / Beef / Chicken

Plus, now that you know what seasonings to try using, you can make your own Meatballs. 

Or just leave them crumbled for simplicity! 


What if I told you that you can regularly eat your favorite “Chipotle” Bowl, but recreate it at home for healthier results, better flavor, and even at a fraction of the price?

To get the flavor you’re looking for, try playing around with these seasonings/spices…

  • Cumin
  • Chili Powder
  • Garlic Powder
  • Cilantro
  • Fresh Lime Juice
  • Jalapenos
  • Paprika
  • My personal Favorite “Tajin” (Spicy Lime seasoning)

Hot sauce is one of the lowest calorie options for adding flavor to your foods, here’s a list of my favorites to try out…

  • Valentina (Easily my #1)
  • Chili Garlic Sauce
  • Sriracha
  • Franks Red Hot
  • Ortega Taco Sauce

To create your own Bowl at home, its as simple as this

Base Layer:

  • Black Beans / Pinto Beans
  • Rice

Protein Source (Cooked in above spices of choice):

  • Chicken Breast
  • Lean Shredded Pork
  • Thin Sliced Steak (Lean Cuts like Sirloin)
  • Ground Beef/Turkey


  • Red/White Onions (Picked are my favorite)
  • Shredded Lettuce
  • Jalepenos
  • Bell Peppers


  • Greek Yogurt, mixed with Hot Sauce & Lime
  • Hot Sauce
  • Taco Sauce
  • Pinch of Reduced Fat cheese of choice

Last but not let’s cover some ways to spice up some of your favorite dishes, to get an asian inspired flavors


Some spices to add to your arsenal if you want to try cooking some asian themed dishes at home would be

  • Chinese 5 Spice, composed of 
    • Star Anise
    • Fennel
    • Cloves
    • Szechuan Peppercorn
    • Cinnamon
  • Fresh Ginger
  • Sesame Seeds
  • Coriander
  • Curry Powder
  • Garam Masala
  • Chiles

Some Sauces/Condiments to add to your arsenal could be

  • Sesame Oil ( a little goes a looong way)
  • Rice Wine Vinegar
  • Soy Sauce
  • Gochujang (Korean Spicy Paste)
  • Chili Garlic Sauce
  • “Primal Kitchen” Teriyaki Sauce

A super easy meal to make with this flavor palate, could look like this

  • Chicken, Sauteed with the above spices of choice
  • Edamame, Green Beans, Or Zucchini and Onions
  • White Rice
  • And any of those Sauces listed Above


I know if implemented, that this has the power to help you in the nutrition department, which affects every area of our life. 

And you take some of these new ingredients and add them to the pantry, or even take one of these dishes and run with them.  

Which could become a healthier staple in your everyday diet. 

And when we eat better, we feel better. 

And when we consistently eat better, we perform better.

All leading us the benefits we want like:

  • Looking better, 
  • Improved self confidence, 
  • Better progress in the gym, 
  • Better moods,
  • Regular energy,
  • Better sleep! 

Let me know what dish you make or ingredients you add to your arsenal! I would love to hear about your successes!

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