Main Dish Recipes

MUSCLE UP MAIN DISHES

FIT SUSHI STACKS

If you like Sushi, you will love this! It’s fast to make and easy to customize with your favorite protein and whatever veggies you have

ISLAND SUPERFOOD SALMON | GINGER, GARLIC, HONEY, SOY

Aloha! Try my Island Salmon recipe for the BEST salmon ever! Even my picky kids LOVE It and they don’t like salmon! Psst only 10 min prep time!

IMMUNE BOOSTING GINGER CARROT COCONUT SOUP

Best soup you’ll ever make! Boosts your immune system and so much natural flavors! Easy to customize!

1 PAN MEAL SALMON AND SPUDS

Aloha Flex Appealers! Here is a recipe from my new Fit Cooking Book Volume 3, coming out very soon! It’s one of my 30 minute

40 PLANT-BASED VEGAN RECIPES THAT TAKE < 30 MIN.

RECIPE VIDEO: LEMON GARLIC SHRIMP PASTA IN 15 MIN.

RECIPE: 15 MIN. LEMON GARLIC SHRIMP

Aloha Fit Friends! I love cooking quick, simple, healthy and delicious meals for my family. Here is a recipe I make several times per month.

VIDEO AND RECIPE: BAKED TOFU ON STIR FRY VEGGIES AND JASMINE RICE

Aloha flex Appealers! Thank you for all of your requests for simple healthy dishes! Sooooooo, What’s for dinner tonight? How about TIKI TOFU!? Do you

Top 3 Fit Cooking Main Dish Recipes

Eat clean. Stay lean. Cook once. Eat twice. If you don’t want to eat it, don’t keep it in the house. If you don’t want

Recipe | Kiana Cream of Chicken Soup

Chicken soup is so comforting anytime. It’s especially good on cold nights or when you’re not feeling well. It’s like a big fluffy blanket for

Recipe | Healthy Udon Noodle Soup with Vegetables

Aloha! I love this recipe for Healthy Udon Soup because it is very fast and simple to make, saves well in the refrigerator for easy

Recipe | Bodybuilder Base Mix

Aloha Flex Appealers! My Bodybuilder Base Mix Recipe or aka BBBM is a must have recipe that I have been making since the bodybuilding days.

Fit Chicken Pot Pie Recipe | Fit Fast Food Ep1

Aloha! Today I’m showing how to make my FIT CHICKen Pot Pie! This recipe falls into my Fit Fast Food category because it’s fast to make, requires only 6 ingredients & fast, easy cleanup!

BAKED TOFU FIT BOWL RECIPE

I love 1 bowl meals. There’s something about all the yummy, healthy foods all in one bowl that is so satisfying. And it’s easy to

Kiana’s Fit Cooking Book

Shop: Kiana’s Fit Cooking eBooks and Guides

TOP 3 SUPERBOWL RECIPES

Super Bowl Menu ALOHA! HERE ARE MY TOP 3 RECIPES FOR SUPER BOWL SUNDAY! I MAKE THESE ALL OF THE TIME, THEY ARE HIGH IN

Fit Fast Food: Pasta and Clam Sauce 15 minutes

Fit Fast Food Linguini and Clam Sauce Time: 15 minutes Ingredients: 2 cans minced clams + juice 1/2 cup Kerrygold unsalted butter (butter

Mac and Trees

Mac and Trees: Kids and adults love it! Super simple. Ingredients: 1 Box Pasta (Look for protein pasta, Barilla makes one) 1 bunch organic

Mmm. Comfort Food. Healthy Chicken Pot Pie

“A healthier version of a favorite comfort food. Great left overs. Cleaner protein, more veggies, less sodium, better flavor.”

Super Powers Chicken Soup! Clean Protein! Super Healthy!

Super Simple Healthy Chicken Soup Recipe High in lean protein, chicken broth, vegetables & noodles Chicken Soup is good for the soul, mind & body

Healthy Turkey Soup Recipe! Great for Left Over Turkey

This is an excellent recipe using left over turkey!

Recipe: Power Protein Slow Cooker Turkey Breast

I love turkey! We eat it year round, not just for Turkey Day. It’s a healthy, lean protein choice. Here is a favorite recipe I will make in the morning and it’s ready when we get home for dinner. It’s like the “chef” is cooking for us all day! Hope you enjoy this as much as we do!

Sake Salmon Recipe

Sake Salmon Recipe. Rich in omegas, high in protein.

Recipe: Hi Protein Lemon Garlic Chicken Breasts Slow Cooker

What’s for Dinner tonight? How about Lemon Garlic Chicken Breasts? Put this in by noon and come home with dinner ready! The whole house smells

5 Healthy Mexican Food Recipes

Fit Taco Bites High Protein Cilantro Lime Dip Soft Tacos in the Crock Pot Crock Pot Tortilla Soup Love the crock pot, so easy. Turn

KIANA MUSCLE CHILI | PLANT-BASED OPTION

Easy to prepare and high in protein. Great as leftovers!

Recipe: Simple, Spicy & Healthy Crock Pot Tortilla Soup

Meal in a Mug. Simple. Spicy. Healthy. I love my slow cooker. It makes my life so much easier. Here is a favorite recipe for

Fit Mom Lasagna – Organic Spinach, More Protein, Less Fat

Fit and EZ Lasagna Organic Spinach & Lean Ground Turkey I love this recipe – you don’t have to cook the noodles! I use high

Slow Cooker Hula Chicken Recipe

Come home to a delicious dinner ready for you I love the slow cooker. You just put everything in in the morning and come home

Baked Maui Wings Recipe – Low Carb Meal

Serve with zucchini or asparagus and salad. A favorite for Super Bowl Game Day or Any day! Always gone before kick off. Make a double

Healthy Recipe: Super Hero Kale Soup

Here is a favorite recipe I love to make. It is so healthful and it is impressive to serve. It makes me feel good to know I am feeding my family this healthy and oh so delicious, hearty soup. It is filled with fresh vegetables and the wonder vegetable: Kale. Enjoy!

Fit Cooking Show: Healthy Tostadas

Have you ever tried soy chorizo? It is a wonderful alternative to the high fat traditional chorizo. Watch this recipe video to learn how to make a healthier chorizo tostada.

Recipe: Healthy High Protein Cabo Taco Soup

Warm, healthy, hearty. In my household, I plan special dinners every night. My husband and daughters L-O-V-E Mexican food so every Tuesday is Taco Tuesday. For me, weekly tacos are a bit much so tonight I made Tortilla Soup for the very first time. It turned out AMAZING! I Fit Mom-ified it (of course) and wanted to share the recipe with you. It’s super easy and tastes better than any I’ve had in a restaurant or in Mexico! Enjoy!

Fit Mom Chicken Spinach Wraps

This recipe is so delicious and so easy. It’s also very impressive to serve – I impressed myself the 1st time I made it because it looks so professional 🙂
Simple. Healthy. Impressive. Kids approved! 1 pan wonder – EZ clean up!

Fit Mom TV High Protein Taco Casserole

This recipe is wonderful! It’s delicious, simple and makes great leftovers. It keeps well in the frig for EZ reheat on busy days. My kids

Recipe: EZ Protein and No Cooking Crab Salad

This is a simple, no cook, high protein salad. I love this recipe and have been making it for years.

Fit Food: Body Builder Base

Here is one of my favorite recipes that I have been making ever since the bodybuilding & Kiana’s Flex Appeal days! Now I make it for my kids and they LOVE it! I make this every week and keep it in the refrigerator to add to lettuce wraps, in taco shells, in pita bread, put on pizza, or stuff bell peppers. It’s great for lunches and to put in air tight containers to enjoy with baked tortilla chips for lunch on the go.

Recipe: Kiana Hawaiian Pineapple Chicken Salad

Aloha! Here is a family favorite recipe for Pineapple Salad. I modified it to include more protein and no sugar added. It is a delicious and refreshing Salad that is ideal for parties since it stays fresher longer. Fresh pineapple is the best, but canned in water works too.

Touchdown! Orange Soda Ribs Recipe

Melt in your mouth ribs. Perfect for cheat days after 6 days of clean eating.

Recipe: Chicken Adobo Recipe

“A melt in your mouth taste explosion! I grew up eating this in Hawaii and modified it to be healthier, using chicken breasts instead of thighs. 🙂 I love this recipe. The meat gets more tender and the flavor more intense the longer it cooks. Great for busy moms. Kids love it because the meat is soft and flavorful. Aloha!”

Muscle Meal: Tilapia, Brown Rice, Steamed Asparagus in 10 minutes?

10 minutes Muscle Meal: Moist and flaky protein rich Tilapia, nutty complex carbohydrate Brown Rice, tender steamed asparagus.

Fit Cooking Show: Seared Sesame Ahi and Watermelon Salad

Here is a delicious recipe for an exotic main dish of ahi tuna and watermelon salad. It’s a refreshing combination you will enjoy!

Recipe: Kiana Lower Fat Lasagna

I love lasagna but not the heavy carbs and fat. I modified my family recipe to make it lower in fat and higher in protein and veggies. Enjoy!

Fit Salmon Cakes

Here is a new recipe that I tried the other night and love! It is similar to crab cakes but uses salmon. What I love about the recipe is that you can add many different chopped vegetables to customize it how you want. It took me all of 10 minutes and even my picky daughters loved it too! (and they don’t usually like fish!)

Recipe: Crock Pot Soft Tacos

This is such an easy recipe. That is only one of the reasons why I love it. Because the chicken is slow cooked, it is

Recipe: Hawaiian Grilled Chicken

I’ve made tens of thousands of chicken breasts in my fitness days…here is a simple recipe that your family (and waistline) will love! It’s tasty, low in fat, high in flavor!

Recipe: My Daughter’s Favorite! Healthy Chinese Chicken Salad

Aloha! What’s for dinner tonight? As a fitness fanatic, it’s just as important to plan your meals just as you plan your workouts. The last

Recipe: Super Power Spinach Frittata

This Spinach Frittata makes the perfect “Mini Meal” since it has lean protein (egg whites,) veggies (spinach) and lots of flavor. I made this last Sunday for brunch and put individual slices into containers so I could reheat them during the week. I love it for brunch or late breakfast. It saves in the refrig well for easy reheat on busy mornings, too. It is so tasty and good for you! Enjoy! Prep: 15 minutes.

Fit Fast Food! Burrito in 2 minutes

My then 6 year old daughter came up with this Burrito recipe. She loves the fast food burritos but I won’t let her get those too often, so she makes her own “Fit Kids Burrito!”

Recipe: Grab Your Chopsticks! Time for Asian Stir Fry

My mother is Chinese Hawaiian and cooks 10 course Chinese Meals with ease, as if she’s ordering a pizza. This is my Fitness Queen Modified Asian Stir Fry version: more veggies, leaner meat, less salt and brown rice instead of white rice. It’s so tasty and is ideal for EZ Mini Meals during the week.