3 Recipes to Complete a “Perfect Meal Day” Some Fun Facts

Although training and exercise are very important you can’t out train a bad diet! Stick to whole foods and multigrain’s as much as possible, try and stay away from frozen, packaged, and processed foods. Just a few benefits you get from a balanced healthy diet are: you will feel amazing, you skin will glow, better digestion, more energy, better mood, more alert, better brain function, and supports digestion and a healthy weight and you will simply live longer.

I like to keep things simple: I stick to my higher calorie, sugars, carbs, fats early in the day when you are most active so you are fueled with lots of energy, keeping you alert and feeling great all over, and of course keeping you at a healthy weight!!

Remember – The 80/20 Rule!! Eat clean 80% of the time and Indulge 20% of the time!! Don’t be hard on yourself, I always tell my clients if you mess up “its ok!!!” Life is meant to be enjoyed! The next day you just make up for it, do an extra 15-20 min cardio or training, walk to work, take the stairs instead of elevator, go for a walk on your lunch break: these are a few little things you can do if you overindulge don’t let your diet and training take over you life, but DO hold yourself accountable if you have a goal you are striving to reach!!

Fun Fact!!

One cup of regular cooked spaghetti = 220 cals, 42 grams of carbs, and very low in nutrients.

One cup of cooked spaghetti squash = 42 calories, 10 grams of carbs, and is full of nutrients such as vitamin A and potassium. It contains fiber which helps you absorb nutrients, aids in healthy digestion, lowers cholesterol levels, helps control blood sugar levels and keeps you feeling full longer.

So which one would you choose??? This should help open your eyes to exploring and using whole foods and stay away from processed. When you make the change, the benefits are endless and you will wonder why you didn’t sooner!!!

Fun Fact!!!

Asparagus has high levels of amino acid which serves as a natural diuretic, which helps you rid excesses salts!!:) so if you tend to hold access water in your body giving you a bloated look; by adding asparagus to your daily diet will help shed that access water. There are so many ways you can dress up asparagus to make a delicious side plate and reap all the benefits including: its loaded with nutrients, It can help fight cancer packed with antioxidants, and it’s a brain booster. Such a little vegetable packed with so much goodness!!!

Important Fact

Fat burns Fat!!!!! The body needs three macronutrients for energy: Carbohydrates, Protein, and Healthy Fat (NOT TRNS FAT). When you don’t have any fat in your diet, you don’t have fuel to burn. So don’t cut out crbs and fats because you need them to maintain healthy mind, body and to achieve a desired weight!!

I eat 3 meals per day with 2-3 snacks- This keeps my metabolism working, keeps me at my desired weight because my body is constantly burning fat, gives me tons of energy, keeps me happy and satisfied, staves off hunger, and controls my blood sugar.


I drink 3-4 ltrs of water per day adding lemon for flavor; and most importantly all the health benefits it offers. Staying hydrated is so important!!

  • Aids in digestion
  • Bumps up vitamin C
  • Rejuvenates skin and body healing
  • Helps shed pounds
  • Boosts energy and mood


These are 3 of my favorite go to delicious, feel good, energy boosting meals. This may change depending on my training that day. I may have less or add more carbs or a higher calorie intake depending on that particular day. The combination of these foods help fuel my body for a super productive day, giving me energy, satisfaction, and so many health benefits!:)

I prep my meals for the week every Sunday, so most all of my meals are ready to go which leaves me so much extra time for meeting friends, family and hobbies, basically by doing this allows you to enjoy more life, have fun and do more of what you love.


Oats and Fiber 1 With Omelet

½ cup of oatmeal (measure dry) add a dash of salt

1tbl sp. cinnamon (add to prepared oatmeal)

1/2 cup fiber 1 (add to prepared oatmeal to add a crunch)


Omelet – 3 egg whites with one whole egg (Omega 3) So 4 eggs total

Prepared with coconut oil

This is the perfect balanced breakfast containing healthy carbohydrates for brain function, fats for energy and help the body absorb nutrients, protein which breaks down the fats using it as energy as well as build and repair tissue.

The combination of a healthy carb, fat and protein are essential for an energized, productive, fat burning, feel good kind of day!


Ground Turkey Stuffed Peppers and Quinoa with side Salad OR steamed Asparagus OR Sweet Potato fries (depending on day)


  • 1 tbsp extra-virgin olive oil
  • Prepared quinoa
  • ½ cup onions, diced
  • ½ cup carrots, diced
  • 3 cloves garlic, minced
  • 2 cup ground turkey
  • ½ cup homemade tomato sauce (low sodium)
  • 1 cup green beans, diced
  • Pepper
  • 2 big bell peppers cut in half
  • Parmesan (don’t add cheese if you want to make this recipe paleo-friendly) -Fresh parsley for garnishing


  • Preheat oven to 350F.
  • In a skillet, heat olive oil over medium high heat.
  • Add onions, carrots, garlic and cook until the onions are translucent and the carrots tender.
  • Add the ground turkey and cook until the meat is not pink any more. Make sure to break apart the meat with a wooden spoon as it cooks.
  • Add homemade tomato sauce -> (tomato paste(low sodium), crushed tomato (low sodium), and onion with garlic for the sauce)
  • add green beans, and pepper.
  • Cook for 3-5 minutes.

Arrange the peppers in a greased baking dish, cavity side facing up.

Fill each bell pepper halves with the ground turkey, quinoa, green beans, carrots, onions, garlic mixture.

Bake uncovered for about 30 minutes, or until the peppers are cooked and soft.

Remove from the oven and garnish with parmesan (optional)

and parsley.

Sweet Potato Fries Recipe

Cut Sweet potatoes in desired size pieces

Toss with just enough oil to coat (I use coconut oil OR olive)

Season with: Cayenne pepper, Sodium free Mrs. Dsh, Paprika, and Shaved Garlic.

Bake till tender and golden brown, turning occasionally about 20 min.

This Easy Ground Turkey Stuffed Peppers recipe is low-carb, gluten-free and super easy, and quick to make! And might I add it’s delicious!!! And if you don’t eat both you have a delicious lunch for the next day that you can add a different side to and change it up. J


Lemon Rosemary Salmon with Steamed Asparagus & side Salad OR Brown Rice (depends on day)


  • 1 lemon thinly sliced
  • 4 springs fresh rosemary
  • 1 salmon fillets, bones and skin removed
  • 1 tbl. Spoon olive oil
  • Pepper
  • Garlic


  1. Preheat oven to 400 degrees
  2. Arrange half the lemon slices in a single layer in a baking dish
  3. Layer with 2 rosemary sprigs, and top with salmon fillets. Sprinkle salmon with pepper and garlic, layer with remaining lemon slices
  4. Drizzle with olive oil.

Cover salmon with second piece of foil and pinch together foil to tightly seal. Bake for 20 min, until fish is easily flaked with fork.


Medium size Salad (Spinach, Kale mixture)

Add – ½ Avocado, Cherry tomatoes, cucumber, red onion, celery

Add to salad 4 oz. lean chicken, or Lean turkey, or Salmon, Tilapia,

Balsamic vinegar for dressing

This meal is one of my favas, I like to keep it light in the evening, eating my heavier meals during the day when I am most active and this is perfect giving me all my essential nutrients to name a few; Vitamin B6 helping convert food to energy. Vitamin C supports formation of cologne, maintenance of cartilage, bones and teeth. Vitamin E protects against toxins. Provides potassium, which is an electrolyte that counteracts the effects of sodium, helping to maintain a healthy blood pressure. And I LOVE salmon J

By | 2017-08-03T02:18:08-04:00 July 15th, 2017|Nutrition|

About the Author:

Karla Gillis
My name is Karla Marie Gillis; I was born and raised in Cape Breton Nova Scotia. I’ve been in the fitness industry for the past 12 years. I am a Creative Director, Executive Assistant, Personal Stylist, Personal Trainer and Motivational Coach. I competed in the Fitness Industry, in figure category for 5 years and earned my way to the National Stage in 2012 placing 8th in Canada out of 32 competitors.


  1. Avatar
    Vera Marie Gillis September 23, 2017 at 1:06 pm - Reply

    Karla, you are such a motivator. Your programs sound so doable. What about a lady who is 76 and so out of sync with health, confidence and style? I want to make some changes and become someone “I LOVE”.

    • Karla Gillis
      Karla Gillis September 25, 2017 at 2:22 pm - Reply

      Hi Aunt Vera 🙂 Aww thank you so much!!! I can certainly help you with all of that!! Age is only a number, I do realize it can affect some of what we can do but to help you fall in love with yourself starts on the inside. We should have a phone chat, id love to help you get started on the new you!! It starts with small changes of inside work, then we move to a little exercise that is doable for you and your current situation, then we tackle what your current eating habits are and make small changes at a time. Then we work on the style that works best with your body type, comfort and functionability for your lifestyle. We go over the looks that you love and speak to you:) I pay close attention to the areas that you are confident in and the ones you are not and find the garments and styles that will work for you, and make you feel amazing when you look in the mirror. But the most important piece of information is that the journey to being healthy, feeling confident and at peace with who you are all starts from within. That is where all of my programs start is fixing the inside then working our way out 🙂 xoxox Don’t let your age define you!!! I just met a lady who is 80 years old and ran her first marathon so that proves that age is just a number. Love You!!!!

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