Health & Fitness

4-Day Diet Plan For Weight Loss and Fitness (Recipes)

New York Smash Magazine  


Whether your goal is to drop pounds or build strength, a new healthy cookbook has an innovative approach to achieving fitness goals, and you won’t have to count a single calorie.

“The CoachUp Cookbook Volume I: A Collection of Recipes To Fuel Your Fitness Goals” is a customized collection of recipes created by CoachUp.coman online service that helps athletes of all skill levels connect with qualified private coaches in their sport of choice, in partnership with professional food scientist, Lauren Fortin.

The book provides original and delicious recipes (to name a few enticing ones, Southwestern Omelet, Mediterranean Fish en Papillote, and Pumpkin Spice Overnight Oatmeal) that are specifically designed to help you achieve your “goal” of choice. There are breakfast, lunch, and dinner recipes, each made for a different goal: weight loss, improving endurance, building strength, or recovering from a strenuous workout, big race, or game.

So, what makes this healthy cookbook different than others? The answer is its unique concept, which does not include calorie-counting. Instead, the main focus is reaching your health and fitness goals via specially-made recipes.

If you dislike counting calories and tracking your daily calorie intake, this cookbook may be for you.

Are you ready to embark on a 4-day diet plan to reach your weight loss and fitness goals? It all starts here!

Here are four full days of breakfast, lunch and dinner recipes (courtesy of “The CoachUp Cookbook Volume I: A Collection of Recipes To Fuel Your Fitness Goals) designed for weight loss, endurance, building strength and workout recovery.


Healthy Diet Breakfast Southwestern Black Bean Omelette




Weight Loss: Southwestern Omelet w/ Black Beans

• Oil spray (canola, coconut or olive)

• 2 Large eggs, beaten + 1/2 teaspoon of water

• 2 Tablespoons red onion, chopped

• 2 Tablespoons green or red pepper, chopped

• ½ Teaspoon chili powder (optional)

• Salt & pepper to taste

• ½ Tomato, sliced

• ¼ Cup salsa

• ½ Cup black beans, warmed

• ¼ Cup lowfat plain Greek yogurt

• Cilantro (optional)

1. Spray omelet pan with oil spray and heat over medium-high heat.

2. Add onions, peppers, and chili powder to omelet pan. Turn the heat to medium and sauté for 2-3 minutes.

3. Whisk eggs and water mixture, and pour into the omelet pan. Flip when the egg is partially set, about 3 minutes.

4. Fully cook the omelet and add sliced tomatoes before folding in half.

5. Top the omelet with salsa. Serve with warmed black beans on the side. Add a dollop of Greek yogurt over the black beans and/or omelet. Top with cilantro for added flavor.


Weight Loss: Grapefruit and Avocado Salad with Grilled Chicken/Turkey


• 2 Cups chopped romaine or green leaf lettuce

• 1/2 Grapefruit, peeled and sectioned

• ½ Avocado (small to medium), sliced

• 3 oz. Grilled chicken breast or white meat shredded turkey


• 1 Tablespoon fresh squeezed grapefruit juice

• 1 Tablespoon green onion, chopped

• ½ Teaspoon brown sugar

• 1 Tablespoon olive oil

• Top salad with fresh cilantro (optional)

• Salt & pepper to taste (optional)

1. Prepare the dressing: whisk together grapefruit juice, green onion, brown sugar and olive oil.

2. Toss the dressing with the lettuce and plate the salad.

3. Top the salad with grapefruit sections, avocado, grilled chicken or turkey. Sprinkle on some fresh cilantro.


Weight Loss: Mediterranean Fish en Papillote

• ½ lb Boneless fish filet (cod or halibut)

• Salt & pepper to taste

• 5 Pitted olives, such as Kalamata

• 1 Garlic clove, thinly sliced

• ¼ Red onion, thinly sliced

• ½ Lemon, thinly sliced

• 1 Tablespoon capers

• 3 Cherry tomatoes, halved

• 1 Tablespoon olive oil

• Splash of your favorite white wine ( 1 tbsp)

1. Preheat the oven to 400 degrees.

2. Spread out the parchment paper in a dish or sheet pan and place fish in the center. Fold up the sides around the fish. Drizzle the olive oil over the fish, sprinkle with a little salt & pepper, and add a splash (~1 Tablespoon) of white wine.

3. Place olives, garlic, red onion, capers, and cherry tomatoes around the fish filet, and the lemon slices on top of the filet. Fold up the parchment paper into a packet – crimp and folding

the sides to ensure that steam will be trapped.

4. Place dish containing the packet in the oven for about 10-15 minutes (or until the fish is fully cooked).

5. Enjoy with a small piece of crusty whole wheat bread.

Fitness Breakfast



Endurance: Pumpkin Spice Overnight Oatmeal

• ½ Cup rolled oats

• 2 Tablespoons chia seeds

• ¾ Cup lowfat milk (or milk substitute)

• 2 Tablespoons pumpkin puree

• ½ Teaspoon pumpkin pie spice

• ¼ Teaspoon vanilla extract

• 1 mashed banana, small

• Pinch of salt

• Top with shelled pumpkin seeds

1. Combine all ingredients into a container with a tight lid. Stir until fully combined.

2. Refrigerate overnight and enjoy warm or cold. Top with shelled pumpkin seeds.


Endurance: Baby Power Greens with Shredded Chicken and Tart Cherry Vinaigrette

• 2 Cups of mixed baby power greens (kale, spinach, chard, etc)

• 3 oz Shredded chicken

• 1/8 Cup dried tart cherries, chopped

• 2 Tablespoon walnuts, chopped

• ½ Apple, rough chop

• Dressing:

• 1 Tablespoons of olive oil

• 1 Tablespoon tart cherry juice

• ½ Tablespoon balsamic vinegar

• Dash of salt & pepper

1. Mix all dressing ingredients together.

2. Toss the dressing with the mixed baby greens. Plate the coated greens.

3. Top the salad with shredded chicken, tart cherries, walnuts, and apple pieces.

4. Serve with a slide of crusty whole wheat bread.


Endurance: Wild Salmon Bruschetta with Quinoa

• 1 Tablespoon olive oil

• 1/8 Cup chopped onion

• 1 Large clove of garlic, minced

• A pinch of red pepper flakes (optional)

• ½ lb Wild salmon, skinned and cut into 1”


• 1 Tablespoon fresh chopped parsley

• ¼ Teaspoon dried oregano

• Salt & pepper to taste

• ½ Pint of cherry tomatoes, halved

• A few tablespoons of water or broth (optional)

• 1 Serving of quinoa

• Parmesan cheese (optional)

1. Cook the quinoa according to package instructions.

2. Place the skillet on medium heat and add olive oil.

3. Sauté the onion, garlic, and red pepper flakes for 2-3 minutes and add the salmon pieces.

4. Gently flip salmon until all sides are fully cooked.

5. Reduce heat to low and add salt, pepper, parsley, and tomatoes. Simmer for another 3-4 minutes.

6. Add a few tablespoons of water/broth to the skillet to moisten and make a sauce to your liking.

7. Serve the salmon bruschetta over quinoa. Sprinkle with Parmesan cheese.

Power Pumpkin Pie Smoothie



Recovery: Power Pumpkin Pie Smoothie

• ½ Cup pumpkin puree

• ½ Banana (freeze banana in chunks before using)

• 1 Cup milk (or unsweetened milk substitute, preferably soy)

• 2 Pitted medjool dates

• 1 Tablespoon chia seeds

• ¼ Teaspoon vanilla extract

• 1 Teaspoon pumpkin pie spice

• 2 Tablespoons walnuts, chopped fine

1. Combine all ingredients into a blender and blend until desired consistency.

Chia Seeds – High levels of antioxidants, fiber, calcium, protein and ALA omega-3 fatty acids. Hydration is key in post workout recovery. Chia seeds can hold around 12 times their weight in water, therefore increasing hydration duration after consumption.


Recovery: Turkey, Swiss and Apple Panini with Zesty Cranberry Sauce

• 2 Slices of 100% whole grain bread

• 3 oz shredded white meat turkey

• 1 Slice of Swiss cheese, about 1 ounce

• 2 Apple slices

• Oil spray (canola, coconut or olive)

Zesty Cranberry Spread:

• 1 Tablespoon cranberry sauce

• 1 Teaspoon dijon mustard

• 1 Teaspoon mayonnaise

• ¼ teaspoon of orange zest

• ¼ teaspoon orange juice

1. Heat up a panini press or grill pan.

2. Prepare the cranberry spread by mixing all of the ingredients together. Set aside.

3. Lay out two slices of whole grain bread and spread on the zesty cranberry sauce.

4. Prepare sandwich with turkey meat, cheese, and apple slices. Spray both sides of sandwich lightly with canola or coconut oil spray.

5. Spray panini press or grill pan lightly with canola or coconut oil spray. Cook until sides are golden, the center is hot, and the cheese is melted.


Recovery: Southwestern Spaghetti Squash Bowl

• ½ Spaghetti squash, halved & seeded

• 1 Tablespoon olive oil

• ¼ Red onion, chopped

• ¼ Green or red pepper, chopped

• 1 garlic clove, minced

• ¼ lb lean grass-fed ground beef

• 1 Teaspoon cumin

• 2 Teaspoons chili powder

• ½ Teaspoon dried oregano

• Hot sauce (optional)

• Salt & pepper to taste

• ½ Can of black beans, rinsed well

• ½ Avocado, small, cut in chunks

• Fresh cilantro (optional)

• Cheddar cheese (optional)

• Lime wedges

1. Place the halved spaghetti squash face down in a microwave safe dish and add ¼ cup water to the dish. Microwave on high for between 10-15 minutes, until the squash is tender.

2. Once the squash is cool enough to handle, take a fork and scrape the spaghetti strands out into a bowl. Set aside.

3. Heat the olive oil over medium heat in a skillet. Add in the onion, garlic and red pepper and cook for 3-5 minutes, until tender.

4. Add in ground beef and cook fully over medium-high heat.

5. Add in cumin, chili powder, salt, pepper, hot sauce, and black beans. Sauté at medium heat until fragrant, about 2-3 minutes.

6. Add spaghetti squash strands to the skillet and combine. Squeeze a lime wedge over the entire dish.

7. Pour into bowl and top with avocado, fresh cilantro and cheddar cheese.

Salmon and Broccoli



Strength: Open Faced Avocado Egg White Scramble Sandwich

• 2 Pieces of whole grain bread, toasted

• 3 Egg whites (or more if desired)

• Oil spray (canola, coconut or olive)

• ½ Avocado

• ½ Pint cherry tomatoes, halved

• Pinch of garlic powder

• Salt & pepper to taste

• ½ Tablespoon chopped green onion or chives

1. Spray a small skillet lightly with oil and put over medium heat.

2. Scramble the egg whites in a bowl and pour into skillet. Fully cook the egg white scramble.

3. Mash and spread the avocado evenly over two pieces of toast. Sprinkle with a little garlic powder, salt, and pepper.

4. Spread the egg white scramble over avocado toast and top with green onions or chives.

5. Cut the cherry tomatoes and serve on the side, topped with pepper.


Strength: Baked Salmon with Toasted Sesame Ginger and Steamed Broccoli

• 6 Ounces wild salmon

• Salt & pepper to taste

• Oil spray (canola, coconut or olive)

• ½ Teaspoon fresh ginger, minced

• 1 Teaspoon toasted sesame oil

• 1 Teaspoon toasted sesame seeds

• 1 Cup broccoli florets, steamed

1. Preheat an oven to 400 degrees. Spray a baking dish with oil spray.

2. Place salmon in the baking dish. Sprinkle with a little salt and pepper. Mix the minced ginger with the toasted sesame oil and spread over the salmon.

3. Place the baking dish and salmon in the oven. Bake the salmon for about 10-15 minutes, or until the fish is fully cooked and flakey.

4. Plate with the steamed broccoli and top the broccoli with toasted sesame seeds.


Strength: Grilled Herbes de Provence Chicken Breast with Garlicky Kale and Quinoa

• 1 Chicken breast, pounded flat

• 1.5 Tablespoons Herbes de Provence

• 1 Tablespoon olive oil

• 2 Cups chopped kale

• 2 Garlic cloves, minced

• ½ Cup cooked quinoa, prepared by package instructions

• Salt & pepper to taste

1. Pre-heat a gas grill or grill pan.

2. Rub the chicken breast with Herbes de Provence on both sides.

3. Place chicken breast on grill or grill pan and cover. Cook fully until the internal temperature reads 165 degrees on a thermometer.

4. While the chicken is cooking, heat the olive oil over medium heat in a large skillet. Sauté the garlic for 1-2 minutes, or until fragrant. Add the chopped kale and sauté until wilted, about 5 minutes. Season with salt and pepper.

All recipes courtesy of “The CoachUp Cookbook Volume I: A Collection of Recipes To Fuel Your Fitness Goals.” You can download the full recipe book for free here: