Blueberries 1/2 cup
Strawberries 3 to 4
1 scoop vanilla whey protein powder
3 ice cubes
Makes 1 large serving.
Directions: Blend and enjoy!
Nutrition per serving: Calories 215, Fat 1.5 grams, Carbs 25 grams, Protein 27 grams
1/4 cup black beans
2 tbsp. fresh cut salsa
Hot sauce (optional)
Seasonings of choice
1 cup organic baby spinach
Low-fat shredded cheddar cheese 2 T. (optional)
Directions: Cook the egg whites with spinach, add black beans and sauté for one minute. Add salsa, hot sauce, and any other seasonings of choice. Sprinkle egg mixture with cheese. Let sit for a minute until melted. Serve warm.
Makes 1 serving.
Nutrition per serving: Calories 322, Carbs 31 grams, Fat 4 grams, Protein 36 grams
1 1/2 Tbsp stevia
1 Tbsp cocoa powder, heaping
3 Tbsp milk
1 Tbsp coconut oil or peanut butter
Splash of Vanilla extract
1 large coffee mug
Directions: Mix all dry ingredients in mug, add egg and blend thoroughly. Add milk, oil and vanilla and mix. Place in 1000 watt microwave for 90 sec. Do not cover mug. Cake will rise. Let cool and place on plate.
Nutritional per serving: Calories 300, Fat 23 grams, Carbs 24 grams, Protein 9 grams (This is with coconut flour and coconut oil.)
Start your morning off right with these healthy and delicious oatmeal protein pancakes. This protein powder recipe will leave you full to start off your day with the combination of complex carbs and protein powder, we even like to add a TBSP of peanut butter on top to add some healthy fats to this meal.
- 1 cup raw oats
- 1 scoop Protein Powder
- 3 egg whites
- 1/4 cup water
- 1 tbsp coconut oil
- 1 1/2 tsp cinnamon
- 2 packets sweetener
- 1 1/2 tsp baking powder
1. Place all ingredients in a blender and blend for 30 seconds.
2. Pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.
Nutrition per serving: Calories 264, Carbs 36 grams, Fat 8 grams, Protein 11 grams (You will need to add calories etc. for berries or peanut butter.)
3 Tablespoons of Adams Crunchy peanut butter
Stevia to taste (I used 2 1/2 packets)
Directions: Preheat oven to 375°. Blend peanut butter with oats and stevia using hands. Try to coat all the oats in the peanut butter. Spread evenly over greased cookie sheet. Bake for 30 minutes or until crisp. Turn half way through bake time. Let cool. Serve 1/2 cup of granola with 1/2 cup Fage No Fat Greek Yogurt and 1/2 cup blueberries.
Makes 4 servings.
Nutrition per serving: Calories 255, Carbs 34 grams, Fat 9 grams, Protein 10 grams (includes yogurt and berries)
Pick ten of your favorite veggies, one of them being your favorite type of lettuce. Chop and prepare as desired, toss, sprinkle with salt, pepper, olive oil and vinegar.
My Favorite Veggies:
Nutritional Info and Serving depends on how much you make and what veggies you use. To keep this a whole foods meal, use Olive Oil and Vinegar for dressing. Adding fresh herbs such as cilantro, basil, thyme, dill etc. can also enhance the salad’s flavor.
4 cups napa cabbage chopped
2 medium red bell peppers chopped
1 bunch chopped green onions
1 bunch chopped fresh cilantro
1/3 cup raw toasted almonds
4 tbsp tamari sauce
4 tbsp rice vinegar
2 tsp sesame oil
2 tsp sesame seeds
4 tsp grated fresh ginger root or ground ginger to taste
20 drops stevia
Makes 4 servings.
Nutritional Value: 297 Calories, 10 Grams Fat, 36 Grams Protein per serving.
4 oz cooked chicken breasts cut up
½ cup Greek yogurt
1 tsp curry powder
salt to taste
6-8 lettuce leaves (romaine or butter crunch work well)
Directions: Mix yogurt and curry powder, add chicken, celery, cashews and salt. Place 1/8 cup of mixture into lettuce leaf.
Nutrition per serving: Calories 159, Protein 18 grams, Carbs 8 grams, Fat 6 grams.
2 medium cucumbers chopped or sliced
1 red onion chopped
1 large tomato chopped
3 banana peppers sliced
8 olives or Greek Olives
½ c. Reduced fat Feta
2 tsp. Olive Oil
2 T. Red wine vinegar
Garlic Salt to taste
Makes 1 serving.
Nutrition per serving: Calories 331, Carbs 31 grams, Fat 19 grams, Protein 10 grams
Directions: Combine all ingredients. To turn this into a dinner for the family, multiply the recipe by the number of people you will be serving and add chicken for extra protein.
2 laughing cow light cheese wedges
1/2 c. or more of spinach or romaine lettuce
Red onions sliced
6 pieces of lean ham or turkey deli meat
Directions: Spread tortilla with cheese, layer ham, then lettuce, then onions. Roll up and eat! (Another option is 1 Tbsp peanut butter and 1 tsp Agave Syrup, spread onto tortilla, roll tightly and cut into 1 1/2 inch rolls.
Nutrition per serving with Don Pancho Tortillas: Calories 246, Carbs 21 grams, Fat 8 grams, Protein 26 grams
Nutrition per serving with peanut butter and Agave: Calories 190, Carbs 17 grams, Fat 10 grams, Protein 11 grams
Rinse well after boiling.
Mix in the following ingredients:
1/2 c. chopped green onions
1/2 c. garbanzo beans
1 medium cucumber peeled and chopped
1/2 c. chopped almonds
1/2 c. chopped fresh cilantro
1/2 c. golden raisin (optional)
2 T. Sesame Oil
Juice from 2 limes
Directions: Combine all ingredients except for sesame oil and lime juice. Mix 2 Tbsp Sesame oil with lime juice, toss into salad. Salt and Pepper to taste. Serve chilled. (Optional Add-In’s to create a more hearty family meal: Chicken, Shrimp, Tofu, Feta)
Makes 4 Servings
Nutrition per serving (with raisins): 324 calories, 46 g carbs, 12 g fat, 11 g protein. Without raisins: 305 calories, 41 g carbs, 12 g fat, 11 g protein.
Makes 4 servings
12 ounces snow peas
1 1/4 pounds medium shrimp, peeled and deveined
6 radishes, thinly sliced into half-moons
4 scallions, thinly sliced
1/3 cup rice vinegar
1 tablespoon canola oil
1 tablespoon toasted sesame oil
1 tablespoon grated fresh ginger
2 tablespoons toasted sesame seeds
Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.
Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes.
Drain, then plunge the shrimp into a bowl of ice water to cool.
Drain and pat dry.
Slice each shrimp in half lengthwise.
Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends.
In a large bowl, toss the shrimp, snow peas, radishes and scallions.
In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt.
Toss with the salad right before serving; top with sesame seeds.
Per serving: Calories 280, Fat 13 g, Carbohydrate 7 g, Fiber 3 g, Protein 32 g
2 cups sliced strawberries
2 4 oz chicken breasts sliced
1/2 c. reduced fat Athenos feta cheese
Strawberry Vinaigrette Dressing (1/2 c. strawberries, 1/4 c. vinegar, 2 packets stevia, blend in blender until smooth)
Directions: Combine all and toss.
1/2 cup strawberries
1/4 cup vinegar
2 packets stevia
Directions: Blend in blender until smooth and drizzle over salad.
Nutrition per serving: Calories 138, Carbs 8 grams, Fat 5 grams, Protein 13 grams
Makes 4 servings.
1-2 T. Greek yogurt (Fage 2% is best for this)
½ tsp. mustard (optional)
2 pickles chopped
Directions: Mix tuna, yogurt, mustard, and pickles and make into a sandwich.
Nutrition per serving: Calories 249, Fat 2 grams, Carbs 34 grams, Protein 16 grams
1 head of cauliflower, boiled until soft and then mashed with a potato masher
10 egg whites
9 oz lean turkey meat cut into cubes
veggies (peas, green onions, red bell pepper, mushrooms, broccoli)
garlic salt and pepper to taste
Whatever veggies you like (I used red bell pepper, mushrooms and broccoli)
Directions: Mix all ingredients in a bowl and add salt and pepper. Add other seasonings if desired (paprika, ground cayenne, tamari sauce). Heat up wok or large frying pan, spray with cooking spray, and fry ingredients until eggs are completely cooked.
I added Siracha at the end to give it some kick!
Makes a little over 3 servings, serving size: 2 cups
Nutrition per serving: Calories 180, Carbs 12g, Fiber 5g, Protein 31g
Here’s what you need:
- 1 teaspoon olive oil
- 1 yellow onion, diced
- 2 garlic cloves, minced
- 3 cups kale, chopped
- dash of salt and pepper
- Pinch of each, dried: thyme, rosemary, tarragon, and parsley
- 4 links nitrate-free, chicken sausage, sliced into half moons
- 1 head cauliflower, cut into small florets
- 1/2 cup chicken broth
- 1 teaspoon lemon juice
- 1 cup fat free ricotta cheese
- 1/2 cup Parmesan cheese, shredded and divided
- Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
- In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
- Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
- Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
- Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
- Remove from oven and serve.
Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
1 green bell pepper sliced into strips
1 red bell pepper sliced into strips
1 sweet onion sliced
1 bunch cilantro chopped
4 c. chicken broth
low fat sour cream (optional)
Directions: Saute onion and peppers in 1/4 cup chicken broth until tender. In stock pot add remaining chicken broth, peppers and onions, chicken, juice from limes, and half the bunch of cilantro. Cook at medium heat for 15 minutes. Serve with remaining cilantro and low fat sour cream.
Nutrition per serving: Calories 172, Fat 1 gram, Carbs 9 grams, Protein 28 grams
½ cup coconut flour
1 tsp salt
1 tsp ground black pepper
4 sole fillets approx 4 ounces each
2 Tbsp unsalted butter
2 Tbsp olive oil
1 tsp grated lemon zest
4 Tbsp lemon juice
4 tsp dried parsley
Directions: Combine the flour, salt and pepper in a sided baking dish. Heat 1 Tbsp butter and 1 Tbsp olive oil in a large skillet. Dredge 2 fillets in the first mixture, coat as thoroughly as possible, and place them in the butter. Cook for approximately 2 minutes. Turn carefully and cook for another 2 minutes on the opposite side. Add half the lemon zest and half the lemon juice. Remove fillets from the pan and set aside while keeping warm. Repeat with remaining fillets. Plate the fillets, top with parsley and serve immediately.
Nutrition per serving: Calories 256, Protein 21 grams, Carbs 11 grams
1 lb. Lean Ground Turkey
8 oz feta cheese
Directions: Mix together then form into patties. Grill burgers and top with Russian Salad.
Grill burgers and top with Russian Salad. Yum!
Nutrition per serving: Calories 277, Fat 16 grams, Carbs 2 grams, Protein 35 grams
2 T. creamed horseradish
1 T. light sodium soy sauce
Directions: Blend together and form into four patties. Grill until cooked through, serve with grilled veggies.
Nutrition per serving: Calories 220, Carbs 3 grams, Fat 12 grams, Protein 24 grams
1 1/2 red peppers chopped
1 1/2 green peppers chopped
Sliced portabella mushrooms
4 T. low calorie Caesar Dressing
Makes 4 servings
Directions: Add items to skewers in order listed, repeat as necessary. Preheat grill. Grill on medium heat until cooked thoroughly. If you don’t have a grill, preheat your oven to 375°, place on foil covered baking sheet (first spray foil with cooking spray), Bake for 12 minutes, then rotate and bake for another 12 to 15 minutes. Cut into chicken to make sure it is cooked through.
Drizzle kabobs with Caesar Dressing, and serve.
Nutrition Info: 202 calories, 11 g carbs, 7 g fat, 24 g protein.
2 lg. tomatoes diced
1/2 c. chopped sweet onion or red onion
1 T. dill weed
2 T. apple cider vinegar or white wine vinegar
1 T. olive oil
Directions: Toss and server alone or over top of Feta Turkey Burgers.
Nutrition per serving: Calories 79, Fat 3 grams, Carbs 10 grams, Protein 2 grams
or 4 Grass-fed lean steaks, 3.5 oz each
1 bottle Dijon mustard
1 T. Pure Maple Syrup
Directions: Mix dijon and syrup together, place meat on grill, brush with mustard glaze. Grill until done, serve with steamed asparagus.
Grill until done, serve with steamed asparagus. Enjoy!
Nutrition per serving with chicken: Calories 201, Fat 1 gram, Carbs 3 grams, Protein 27 grams
Nutrition per serving with beef: Calories 259, Fat 4 grams, Carbs 3 grams, Protein 28 grams
Place Chicken in a glass baking dish, rub skin with 1 T. olive oil and 1 T sea salt. Sprinkle with dried rosemary. Bake Chicken at 325 for an hour, check with meat thermometer to make sure it’s done. Let stand for 15 minutes, then shred meat off bones. You can also cook it at a lower temp for longer, 225 for 2 to 3 hours. Different ideas. I like to cook mine in a large pot filled with water on 225 over night. This makes a great stock for soups as well as creates a moist delicious chicken to use in many different meal options. I do this on a Saturday or Sunday evening then pick the meat off and use it throughout the week. You can also cook the chicken like this in a crock pot with or without water, or a pressure cooker works very well too. It’s cheaper to buy whole chickens especially organic ones then to buy individual breasts. The flavor is much better too. I watch for places that raise organic chicken and then sell them at wholesale usually in the spring and fall.
2 Tbsp organic baking cocoa or raw cocoa
5-10 drops liquid stevia
1/2 tsp peanut butter (no sugar added)
2-3 drops liquid stevia
mini cupcake holders
Directions: Mix coconut oil with baking cocoa and 5-10 drops of liquid stevia. Fill mini cupcake holders with 1/4 tsp chocolate mixture each. Mix peanut butter with 2-3 drops liquid stevia. Add peanut butter mixture to each cup, top with remaining chocolate mixture. Chill in fridge or freezer until solid.
Options: Almond Joys…do the same chocolate mixture, but for the filling combine coconut with almond butter.
Nutrition per serving: Calories 200, Fat 19 grams, Carbs 4 grams, Protein 3 grams
2 egg whites
Juice of 1 lemon
4 packets of Stevia
Directions: Blend ingredients on medium speed for 1 to 2 minutes. Pour into four individual oven proof serving dishes, bake at 325° for 15 minutes. Serve warm or chilled.
Makes 4 Servings
Nutrition per serving: Calories 73 , Carbs 4.5 grams, Fat 3 grams, Protein 9 grams
3 egg whites
1 tsp. cinnamon
¼ tsp. nutmeg
¼. tsp. ginger
¼. Tsp. cloves
1 tsp. baking powder
Dash of salt
5 to 10 drops of vanilla stevia
Directions: Put ingredients into blender and blend until smooth and creamy. Pour into greased individual oven proof bowls and bake at 350 degrees for 20 to 25 minutes. Serve warm with 1 tablespoon of Half and Half.
Makes 4 servings
Nutrition per serving: Calories 90; Carbs 14 g.; Protein 4 g; Fat 1.5g.