Workout & Diet Workout & Diet


Whey Good™  Snack


Yields: 1 serving 


1 (6 oz.) cup of any flavored yogurt

1 Scoop Whey Good™ Unflavored Protein

1 ½ cup of Cottage Cheese  

Mix yogurt, protein and cottage cheese in a bowl. A quick and easy snack for any time of the day!

Suitable for all ages!!



Whey Good™ Frozen Fruit Bar

Yields: 4-6 / 4 oz. bars 


2 cups of your favorite fruit (frozen or fresh; if fresh add 2 tsp of water)

1 scoop of Whey Good™ Unflavored Protein

1 (6oz.) cup of any flavored yogurt

1 cup of favorite fruit juice  

1) Puree fruit in blender, adding a tsp. or two of water if necessary, 2) Add Whey Good™ Protein, yogurt and fruit juice, then blend, 3) Pour into bar molds or small cups and insert sticks, 4) Freeze until solid (1-2 hours).

Suitable for all ages!!




Perfect Pizza



2/3 cup plus 2 Tbsp. water

2 Tbsp. natural (no sugar added) applesauce

1/2 tsp. salt

2 tsp. sugar

1 tsp. Italian seasoning (rosemary or oregano highly recommended)

1 cup bread flour

1 cup whole wheat flour

1 1/2 tsp. Yeast


With a bread machine: add the above ingredients in the order shown and set bread machine to dough or pasta setting. When dough is ready, roll onto a pizza pan coated with nonstick cooking spray or a pizza stone. Let dough rise for about 10 minutes. Without a bread machine: mix the dry ingredients and wet ingredients together, then combine and knead dough for about five minutes. Let dough rise at least 30 minutes to one hour. Roll onto a pizza pan coated with nonstick cooking spray or a pizza stone. Let rise another 10 minutes. 

Top with your favorite red sauce, low-fat, shredded mozzarella or reduced-fat feta cheese, vegetables and/or grilled chicken breast. Try no-sugar-added spaghetti sauce, fresh raw spinach, sliced and sautéed red onion, marinated artichoke hearts (quartered and drained) and sliced black olives. 

Preheat oven to 425 degrees F. Place pizza on bottom rack of oven and bake for 10 minutes or until top is slightly browned.

Slice, eat and enjoy!
Recipe by Camilla Kragius, Utah



Baked Chicken Florentine



1 pkg. boneless skinless chicken breasts (approx. 4)

2 cloves minced garlic

1 pkg. frozen spinach (thawed)

1 tablespoon lemon juice added to 1/4 cup water

Butterflavored cooking spray  

All natural seasoning


Preheat oven to 350 degrees F. Spray baking dish with cooking spray. Rinse chicken breasts in cold water and season on both sides with all natural seasoning. Place 1/2 pkg. of spinach on bottom of pan and sprinkle with a portion of the minced garlic. Place rinsed chicken breasts on top of spinach, top the chicken with the remainder of the spinach and add water with lemon. Bake covered for 50 minutes or until chicken is tender and able to be cut with fork.



Portobello Brown Rice 


1 cup cooked brown rice

3 large portobello mushrooms chopped

1 large clove of garlic-minced

1/4 teaspoon sesame oil (for flavor) 

All natural seasoning or sea salt 


Pre-cook 1 cup of brown rice and set aside in large bowl, according to package directions. In small saucepan, sauté garlic and mushrooms until garlic is softened. Add all natural seasoning or sea salt and toss all ingredients. Can be served hot or cold.