You work hard to keep on top of your nutrition game, but sometimes you need that extra edge to get the most nutritional gains out of everyday foods.

Ladies, if you are looking for some extra ideas to break up the bland and boring daily meal plan then look no further. Here is a sample one-day meal plan and three easy-to-follow recipes that taste great!

Sure, you use that bird to bulk, but what about the side dishes? This Thanksgiving, make the most of your entire meal with these muscle-building recipes.

SO SO SO yummy!! Natural ice cream- good source of protein. I love the lemon cake the best! Available at Sprouts!

Healthy Food For Thought: (Breakfast, Post Workout) Banana Maple Oatmeal Bake. Nutrition Facts / Macros for Banana Maple Oatmeal Bake: Calories: 292 Fat: 1g Carbohydrate: 51g Protein: 13g Fiber: 7g Recipe will be posted on www.kiasfitfar

Healthy Food For Thought: (Dessert, Post Workout, Kiddoes, ParfaitTuesday) Chocolate Pudding Brownie Parfaits. Nutrition Facts / Macros for “1” Chocolate Pudding Brownie Parfait: Calories: 219 Fat: 7g Carbohydrate: 26g Protein: 13g Fiber: 3

What I Ate Yesterday: November 7, 2013

EAT HEALTHY!

Lemon Paiche fillets with brown rice and asparagus. Sunday dinner at my house :)

Make your own healthy cheesecake ice cream at home! All you need: 3 chopped & frozen bananas, a few strawberries, 3 tbsp of sugar free cheesecake pudding mix and 1 scoop of vanilla protein powder. Blend and enjoy! So DELICIOUS!

Morning Cup of Grow Kale, bananas, avocado, Matcha/leave Green tea Inspired by vegetarianmuscl (search bodyspace)

Drinking water more water !

Meal 3 (Note meal 2 was my post workkout meal: creatine, bcca + whey): Brown rice, chicken breast + spinach

Can't eat pumpkin pie? Healthy pumpkin pudding. 100% pure organic pumpkin, pumpkin spice, almond milk, Truvia, and a splash of pure vanilla

Twenty-three percent of young Americans have type 2 diabetes or are on the verge of it. Trick-or-treating needs to be sent packing.

I started drooling when i saw this!! YUMMY http://blog.questproteinbar.com/quest-healthy-cheesecake/

Make no mistake about it, our bodies are built in the kitchen and sculpted in the gym. Give your body the nutrition it needs to build muscle and perform at its best. These recipes will provide the taste and macros you're looking for!

That cycle... FB: Keep On Pushing It FB: Just Eat Sleep Lift Things FB: Shredded Beyond ABSolute FB: MJD Tamondong

Oh man, Udi's granola and pumpkin parfait. Divine! http://udisglutenfree.com/recipes/gluten-free-au-naturel-pumpkin-parfait/

I have a thing for sweets, but particularly chocolate and raspberry. We have a special connection! Those vitacakes you can find in the frozen section (healthy- 100 cals or less) can be used to make things like this! http://www.vitalicious.com/

darn!