Dieting at a Whole New Level!!
Oatmeal Pancakes
4 egg whites or *3 egg whites and 1 whole egg
1/4-1/2 cup oats (cook before adding to eggs)
1 packet Stevia (optional)
a few shakes of cinnamon
Whisk all ingredients together and pour into an omelet pan that was sprayed with Pam. Cook the first half thoroughly so the egg doesn't break when you flip the pancake.
Cool in the refrigerator (optional)
Add sugar free jelly and/or *peanut butter. It is a perfect meal 2 (or breakfast) with 12-24 carbs and 16-20g of protein.
*Fat content will be determined by whether you have the whole egg and/or use the peanut butter.
1/4-1/2 cup oats (cook before adding to eggs)
1 packet Stevia (optional)
a few shakes of cinnamon
Whisk all ingredients together and pour into an omelet pan that was sprayed with Pam. Cook the first half thoroughly so the egg doesn't break when you flip the pancake.
Cool in the refrigerator (optional)
Add sugar free jelly and/or *peanut butter. It is a perfect meal 2 (or breakfast) with 12-24 carbs and 16-20g of protein.
*Fat content will be determined by whether you have the whole egg and/or use the peanut butter.
Sweet Potato Pancake
4 egg whites
2 oz sweet potato- cooked and mashed (you can use up to 4 oz if that is what is in your diet)
1 packet Stevia (optional)
a few shakes of cinnamon
Whisk all ingredients together and pour into an omelet pan that was sprayed with Pam. Cook the first half thoroughly so the egg doesn't break when you flip the pancake.
Cool in the refrigerator (optional)
Add sugar free jelly or eat plain. It is a great finger food if you are on the run!! Very filling and only 10 oz of carbs and 16 g of protein. Add 1/2 to 1 cup cold snap peas and/or green beans (as finger food) on the side and you have a complete meal.
2 oz sweet potato- cooked and mashed (you can use up to 4 oz if that is what is in your diet)
1 packet Stevia (optional)
a few shakes of cinnamon
Whisk all ingredients together and pour into an omelet pan that was sprayed with Pam. Cook the first half thoroughly so the egg doesn't break when you flip the pancake.
Cool in the refrigerator (optional)
Add sugar free jelly or eat plain. It is a great finger food if you are on the run!! Very filling and only 10 oz of carbs and 16 g of protein. Add 1/2 to 1 cup cold snap peas and/or green beans (as finger food) on the side and you have a complete meal.
Blueberry Bran Muffins
¾ cup old-fashioned oats
¼ cup chopped walnuts
¾ scoop Myofusion (or other) vanilla protein powder (ideally one with some fat)
6 egg whites
¼ cup oat bran
½ tsp baking soda
1 tsp walnut oil
2 tbs stevia granular
½ tsp vanilla extract
½ cup blueberries
Preheat oven to 350 degrees.
Blend all ingredients in a blender or with a hand-mixer until well combined with the exception of the blueberries.
Stir in blueberries.
Coat muffin pan and pour batter in to each cup til 2/3 full.
Bake for 25-30 minutes or until muffins are done, and toothpick comes out clean when inserted.
Calories 218
Total Fat 8.88g
Sodium 254.36mg
Total Carbohydrate 23.36g
Dietary Fiber 5.44g
Sugars 2.53g
Protein 16.37g
¼ cup chopped walnuts
¾ scoop Myofusion (or other) vanilla protein powder (ideally one with some fat)
6 egg whites
¼ cup oat bran
½ tsp baking soda
1 tsp walnut oil
2 tbs stevia granular
½ tsp vanilla extract
½ cup blueberries
Preheat oven to 350 degrees.
Blend all ingredients in a blender or with a hand-mixer until well combined with the exception of the blueberries.
Stir in blueberries.
Coat muffin pan and pour batter in to each cup til 2/3 full.
Bake for 25-30 minutes or until muffins are done, and toothpick comes out clean when inserted.
Calories 218
Total Fat 8.88g
Sodium 254.36mg
Total Carbohydrate 23.36g
Dietary Fiber 5.44g
Sugars 2.53g
Protein 16.37g
Turkey Meatballs with Broccoli and Asparagus
12 Lean turkey meatballs (In the Freezer section)
1 cup low sodium chicken broth
16 small asparagus spears (cut in 1/3's)
1 large head of broccoli
1/2 red onion (sliced)
1TBSP fresh dill
2 TBSP fresh basil
pepper to taste
Brown turkey meatball in Pam. Add 1/4 cup chicken broth, turn down heat and simmer about 15 min. Add veggies, and 3/4cup chicken broth and let cook for about 30 min. Add spices. Then serve
4 servings
290 calories
3g fat
32 carbs
9 sugars
38g protein
On or Off season Deliciousness!!!!!!
1 cup low sodium chicken broth
16 small asparagus spears (cut in 1/3's)
1 large head of broccoli
1/2 red onion (sliced)
1TBSP fresh dill
2 TBSP fresh basil
pepper to taste
Brown turkey meatball in Pam. Add 1/4 cup chicken broth, turn down heat and simmer about 15 min. Add veggies, and 3/4cup chicken broth and let cook for about 30 min. Add spices. Then serve
4 servings
290 calories
3g fat
32 carbs
9 sugars
38g protein
On or Off season Deliciousness!!!!!!
Sweet Chicken Sausage Omelet
3 egg whites
1 wedge Laughing Cow light Swiss cheese
2 T. Organic Marinara
1 Chicken Sweet Italian Sausage (Trader Joe's)
Fill omelet with the stuff and it is awesome!! Approx 180 calories and 30 g of protein!!
1 wedge Laughing Cow light Swiss cheese
2 T. Organic Marinara
1 Chicken Sweet Italian Sausage (Trader Joe's)
Fill omelet with the stuff and it is awesome!! Approx 180 calories and 30 g of protein!!
Stuffed Green Peppers
1 lb lean ground turkey
1 lb ground buffalo (you can use ground beef if it is lean)
6 green peppers
1 small onion
salt and pepper to taste
2 tsp Italian seasoning
1- 10 oz can organic diced tomatoes and green chili's
1- 7 oz can fire roasted green chili's
2 cups Brown rice
(If you don't like super spicy do 1- 10 oz can diced tomatoes and no fire roasted green chili's)
Cut the tops off the green peppers, clean them out, set in a glass pan.
Dice green pepper tops and onion and put in pan with turkey and buffalo. Brown the meat and add seasoning.
Combine 2 cups cooked brown rice with the can of tomatoes and green chili's and the can of fire roasted green chili's
When all is cooked through, mix meat and rice concoctions and divide evenly between the 6 peppers. Bake in the oven at 350 degrees for 45 minutes covered with aluminum foil. Remove the foil and bake 10 more minutes
Each Pepper:
330 Calories
22.5 Carbs
7 g sugars
29 g protein
It is approximately 5 oz mixed turkey/buffalo and 1/3 cup brown rice for those keeping track of food by weight or measure!
If you want a little more flavor and fat add some shredded cheddar cheese to the tops of the peppers the last 10 minutes of the bake :-) Happy Off Season!!
1 lb ground buffalo (you can use ground beef if it is lean)
6 green peppers
1 small onion
salt and pepper to taste
2 tsp Italian seasoning
1- 10 oz can organic diced tomatoes and green chili's
1- 7 oz can fire roasted green chili's
2 cups Brown rice
(If you don't like super spicy do 1- 10 oz can diced tomatoes and no fire roasted green chili's)
Cut the tops off the green peppers, clean them out, set in a glass pan.
Dice green pepper tops and onion and put in pan with turkey and buffalo. Brown the meat and add seasoning.
Combine 2 cups cooked brown rice with the can of tomatoes and green chili's and the can of fire roasted green chili's
When all is cooked through, mix meat and rice concoctions and divide evenly between the 6 peppers. Bake in the oven at 350 degrees for 45 minutes covered with aluminum foil. Remove the foil and bake 10 more minutes
Each Pepper:
330 Calories
22.5 Carbs
7 g sugars
29 g protein
It is approximately 5 oz mixed turkey/buffalo and 1/3 cup brown rice for those keeping track of food by weight or measure!
If you want a little more flavor and fat add some shredded cheddar cheese to the tops of the peppers the last 10 minutes of the bake :-) Happy Off Season!!
Taco Salad
1.25 lbs ground Turkey
1/4 packet low sodium taco seasoning
Diced green pepper
Diced onion
Diced Mushroom
Avocado (if it is in your diet)
Romain Lettuce
Spinach Leaves
2 TBSP Salsa
Brown and crumble ground turkey in a pan. Sift in the taco seasoning (do not add water- let the moisture from the turkey be the liquid). Cover with a lid and allow to simmer. In a bowl (or if you are doing mass meal prep** in each of your containers) layer Romain lettuce, Spinach, Green Pepper, Onion, Mushrooms, and Avocado. Weigh out the turkey (4 oz or 6oz) and place on top of your salad. Finish off with that salsa!!
** For mass meal prep put the meat into baggies or another container and heat up each day's meal individually
1/4 packet low sodium taco seasoning
Diced green pepper
Diced onion
Diced Mushroom
Avocado (if it is in your diet)
Romain Lettuce
Spinach Leaves
2 TBSP Salsa
Brown and crumble ground turkey in a pan. Sift in the taco seasoning (do not add water- let the moisture from the turkey be the liquid). Cover with a lid and allow to simmer. In a bowl (or if you are doing mass meal prep** in each of your containers) layer Romain lettuce, Spinach, Green Pepper, Onion, Mushrooms, and Avocado. Weigh out the turkey (4 oz or 6oz) and place on top of your salad. Finish off with that salsa!!
** For mass meal prep put the meat into baggies or another container and heat up each day's meal individually
Chicken Salad- For a Sandwich or a Salad
8 oz chicken breast (or Kirkland chicken breast strips)
5 tbs VOSKOS nonfat Greek yogurt
3 tbs tahini paste
2 tsp dried basil
2 tsp dried thyme
¼ cup chopped parsley
¼ tsp sea salt or to taste
1/8 tsp ground black pepper
3 tbs white vine vinegar
2 tbs freshly squeezed lemon juice or bottled
Chop pre-cooked chicken and set aside.
Combine all remaining ingredients in a bowl and stir well. Add enough sea salt to desired taste.
Add chicken to bowl.
Spread over Ezekiel, P28 bread, bagels, or layer over a romaine salad
Calories 168
Total Fat 7.36g
Sodium 370.7mg
Total Carbohydrate 4.89g
Dietary Fiber 1.02g
Protein 18.96g
Mixed Veggie Medley
2 Zucchini
2 Yellow Squash
1/2 sweet onion
1 bag of small Brussel Sprouts
1/2 tsp sea salt
1/2 tsp garlic powder
Pepper to taste
Dice onion, zucchini, and squash into bit size pieces, cut the brussel sprouts in half. Place in a glass dish with spices and about 1 inch of water. Cover with lid. Microwave for 8-9 minutes (until veggies are tender). Measure your portions and serve.
For a different taste place all ingredients in Aluminum Foil, seal the sides and top, then place on the grill for about 40 minutes. It will give the veggies a more smokey taste with no added calories!!!
2 Yellow Squash
1/2 sweet onion
1 bag of small Brussel Sprouts
1/2 tsp sea salt
1/2 tsp garlic powder
Pepper to taste
Dice onion, zucchini, and squash into bit size pieces, cut the brussel sprouts in half. Place in a glass dish with spices and about 1 inch of water. Cover with lid. Microwave for 8-9 minutes (until veggies are tender). Measure your portions and serve.
For a different taste place all ingredients in Aluminum Foil, seal the sides and top, then place on the grill for about 40 minutes. It will give the veggies a more smokey taste with no added calories!!!
Spaghetti Squash Spaghetti
For the spaghetti:
Make the meatballs- combine turkey, a bit of pepper, a bit of Italian seasoning, diced onion, and 1 egg white. Place in a pan with Pam. Cook all the way through.
Sauce: Place diced onion, green pepper, and red pepper in a wok sprayed with Pam. Saute for a few minutes.
Add zucchini, yellow squash, eggplant and about 1/3 cup water. Simmer until veggies start to soften.
Add tomatoes, mushrooms, pepper, salt (optional), Italian seasoning, and a bit of fresh basil. Simmer until everything has cooked down into your sauce. Add a small can of tomato sauce (no salt added) for more of a spaghetti sauce look, otherwise it will look more like a vegetable medley.
Spaghetti Squash: Cut in half and place in a glass baking dish at 350 degrees with about 1/4 cup water. Cover with foil. Bake 1 hour 15 minutes or until tender. Scrape out the squash with a fork and it looks like spaghetti noodles.
Layer Spaghetti squash, 1 cup vegetable sauce, and 2 meatballs (should be approx 4 oz of meat).
Make the meatballs- combine turkey, a bit of pepper, a bit of Italian seasoning, diced onion, and 1 egg white. Place in a pan with Pam. Cook all the way through.
Sauce: Place diced onion, green pepper, and red pepper in a wok sprayed with Pam. Saute for a few minutes.
Add zucchini, yellow squash, eggplant and about 1/3 cup water. Simmer until veggies start to soften.
Add tomatoes, mushrooms, pepper, salt (optional), Italian seasoning, and a bit of fresh basil. Simmer until everything has cooked down into your sauce. Add a small can of tomato sauce (no salt added) for more of a spaghetti sauce look, otherwise it will look more like a vegetable medley.
Spaghetti Squash: Cut in half and place in a glass baking dish at 350 degrees with about 1/4 cup water. Cover with foil. Bake 1 hour 15 minutes or until tender. Scrape out the squash with a fork and it looks like spaghetti noodles.
Layer Spaghetti squash, 1 cup vegetable sauce, and 2 meatballs (should be approx 4 oz of meat).
White Fish with Wilted Garlic Spinach
24 oz white fish (Tilapia, Orange Roughy, Trout, etc)
6 Cups Fresh Spinach (cleaned and dried)
3 Cloves of Garlic (minced)
Sea Salt (optional and to taste)
Olive Oil Pam
Preheat Oven to 350 degrees
In a glass oven safe dish, place white fish and sprinkle 1 clove of miced garlic on top. Cover with aluminum foil and bake 18-25 minutes, or until flaky.
In a nonstick skillet, over medium heat, spray olive oil Pam. Add minced garlic and saute until fragrant. Put in fresh spinach and place the lid on. Every 1-2 minutes turn the spinach in the pan. When the spinach looks wilted and dark green it is ready (usually 8-10 minutes)
Makes 4 servings (if you eat 6oz of white fish or 6 servings if you eat 4oz of white fish)
6 Cups Fresh Spinach (cleaned and dried)
3 Cloves of Garlic (minced)
Sea Salt (optional and to taste)
Olive Oil Pam
Preheat Oven to 350 degrees
In a glass oven safe dish, place white fish and sprinkle 1 clove of miced garlic on top. Cover with aluminum foil and bake 18-25 minutes, or until flaky.
In a nonstick skillet, over medium heat, spray olive oil Pam. Add minced garlic and saute until fragrant. Put in fresh spinach and place the lid on. Every 1-2 minutes turn the spinach in the pan. When the spinach looks wilted and dark green it is ready (usually 8-10 minutes)
Makes 4 servings (if you eat 6oz of white fish or 6 servings if you eat 4oz of white fish)
Peppered Brown Rice
1 cup Brown Rice (2 cups if it is already cooked)
1/2 small yellow onion (diced)
1/2 green pepper (diced)
2 tsp course black pepper
1 tsp sea salt
Cook brown rice as directed on the package. Add onion, green pepper, black pepper, and sea salt.
This is a great addition to fish, chicken, or turkey!
1/2 small yellow onion (diced)
1/2 green pepper (diced)
2 tsp course black pepper
1 tsp sea salt
Cook brown rice as directed on the package. Add onion, green pepper, black pepper, and sea salt.
This is a great addition to fish, chicken, or turkey!
Raspberry Chicken
12 oz Boneless & Skinless Chicken Breast
2 oz Raspberries, Fresh
2 tbsp Pomegranate Red Wine Vinegar
2 tbsp Raspberry Balsamic Vinegar
1 tsp Walnut Oil
1 tbsp Tamari, soy sauce, or BRAGGS Liquid Aminos
1/2 tsp Minced Garlic
1 tbsp Brown Sugar Blend
1 tsp Dried Sage
2 tbsp Water (or more if needed)
Total Fat 3.32g
Sodium 483.38mg
Total Carbohydrate 9.23g
Dietary Fiber 0.76g
Sugars 8.08g
Protein 24.78g
2 oz Raspberries, Fresh
2 tbsp Pomegranate Red Wine Vinegar
2 tbsp Raspberry Balsamic Vinegar
1 tsp Walnut Oil
1 tbsp Tamari, soy sauce, or BRAGGS Liquid Aminos
1/2 tsp Minced Garlic
1 tbsp Brown Sugar Blend
1 tsp Dried Sage
2 tbsp Water (or more if needed)
- Heat grill.
- Butterfly both chicken breasts. Sprinkle lightly with sea salt, ground pepper, and sage. Set aside.
- Meanwhile heat saute pan to medium. Coat with cooking spray. Add red wine vinegar, tamari, balsamic vinegar, walnut oil, garlic, and brown sugar. Stir to mix.
- Mash raspberries in a shallow bowl and add to pan. Lower heat and cover.
- If sauce is too thick, add another tbs of water. If it is too thin, add a tsp of almond flour to thicken.
- Grill chicken until down, and serve with raspberry sauce.
Total Fat 3.32g
Sodium 483.38mg
Total Carbohydrate 9.23g
Dietary Fiber 0.76g
Sugars 8.08g
Protein 24.78g
Pumpkin Maple Snack
1/2 cup pureet pumpkin
1/4 cup unsweetened applesauce
1 scoop vanilla whey protein
1 stevia packet or to taste
dash ginger
dash nutmeg
dash cinnamon
1 tbs chopped or crushed pecans (optional - toast first)
1/4 tsp maple extract (found in baking aisle)
Calories 189
Total Fat 6.49g
Sodium 125.13mg
Total Carbohydrate 14.2g
Dietary Fiber 6.21g
Sugars 7.08g
Protein 21.53g
1/4 cup unsweetened applesauce
1 scoop vanilla whey protein
1 stevia packet or to taste
dash ginger
dash nutmeg
dash cinnamon
1 tbs chopped or crushed pecans (optional - toast first)
1/4 tsp maple extract (found in baking aisle)
- Chop or crush pecans. To change the flavor a bit, you can toast them first (of course do this with a larger batch of nuts, so you're not having to toast 1 tbs at a time).
- Place all ingredients with the exception of the pecans in a small bowl and mix thoroughly. Sprinkle with nuts, and enjoy.
Calories 189
Total Fat 6.49g
Sodium 125.13mg
Total Carbohydrate 14.2g
Dietary Fiber 6.21g
Sugars 7.08g
Protein 21.53g
Spices- How to Use Them
Spices that Complement Common Foods:
Beans (dried) — cumin, cayenne, chili, parsley, pepper, sage, savory, thyme
Beef — basil, bay, chili, cilantro, curry, cumin, garlic, marjoram, mustard, oregano, parsley, pepper, rosemary, sage, savory, tarragon, thyme
Breads — anise, basil, caraway, cardamom, cinnamon, coriander, cumin, dill, garlic, lemon peel, orange peel, oregano, poppy seeds, rosemary, saffron, sage, thyme
Cheese — basil, caraway, celery seed, chervil, chili, chives, coriander, cumin, dill, garlic, horseradish, lemon peel, marjoram, mint, mustard, nutmeg, paprika, parsley, pepper, sage, tarragon, thyme
Chicken — allspice, basil, bay, cinnamon, curry, dill, fennel, garlic, ginger, lemongrass, mustard, paprika, rosemary, saffron, sage, savory, tarragon, thyme,
Corn — chili, curry, dill, marjoram, parsley, savory, thyme
Eggs — basil, chervil, chili, chives, curry, dill, fennel, ginger, lemon peel, marjoram, oregano, paprika, parsley, pepper, sage, tarragon, thyme
Fish — anise, basil, bay, cayenne, celery seed, chives, curry, dill fennel, garlic, ginger, lemon peel, mustard, oregano, parsley, rosemary, thyme, saffron, sage, savory, tarragon, marjoram
Fruits — allspice, anise, cardamom, cinnamon, cloves, coriander, ginger, mint
Lamb — basil, bay, cinnamon, coriander, cumin, curry, dill, garlic, marjoram, mint, mustard, oregano, parsley, rosemary, savory, tarragon, thyme
Potatoes — basil, caraway, celery seed, chervil, chives, coriander, dill, marjoram, oregano, paprika, parsley, poppy seed, rosemary, tarragon, thyme
Salad Dressings — basil, celery seed, chives, dill, fennel, garlic, horseradish, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary, saffron, tarragon, thyme
Salads — basil, caraway, chives, dill, garlic, lemon peel, lovage, marjoram, mint, oregano, parsley, rosemary, tarragon, thyme
Soups — basil, bay, chervil, chili, chives, cumin, dill, fennel, garlic, marjoram, parsley, pepper, rosemary, sage, savory, thyme
Sweets — allspice, angelica, anise, cardamom, cinnamon, cloves, fennel, ginger, lemon peel, mace, nutmeg, mint, orange peel, rosemary
Tomatoes — basil, bay, celery seed, cinnamon, chili, curry, dill, fennel, garlic, ginger, gumbo file, lemongrass, marjoram, oregano, parsley, rosemary, savory, tarragon, thyme
Spices that work together:
Bouquet Garnis — basil, bay, oregano, parsley
Herbal — basil, marjoram, rosemary, thyme
Hot — chili peppers, cilantro, cumin, garlic
Pungent — celery, chili peppers, cumin, curry, ginger, black pepper
Spicy — cinnamon, ginger, black pepper, star anise
Sweet — allspice, anise, cinnamon, cloves, nutmeg
Beans (dried) — cumin, cayenne, chili, parsley, pepper, sage, savory, thyme
Beef — basil, bay, chili, cilantro, curry, cumin, garlic, marjoram, mustard, oregano, parsley, pepper, rosemary, sage, savory, tarragon, thyme
Breads — anise, basil, caraway, cardamom, cinnamon, coriander, cumin, dill, garlic, lemon peel, orange peel, oregano, poppy seeds, rosemary, saffron, sage, thyme
Cheese — basil, caraway, celery seed, chervil, chili, chives, coriander, cumin, dill, garlic, horseradish, lemon peel, marjoram, mint, mustard, nutmeg, paprika, parsley, pepper, sage, tarragon, thyme
Chicken — allspice, basil, bay, cinnamon, curry, dill, fennel, garlic, ginger, lemongrass, mustard, paprika, rosemary, saffron, sage, savory, tarragon, thyme,
Corn — chili, curry, dill, marjoram, parsley, savory, thyme
Eggs — basil, chervil, chili, chives, curry, dill, fennel, ginger, lemon peel, marjoram, oregano, paprika, parsley, pepper, sage, tarragon, thyme
Fish — anise, basil, bay, cayenne, celery seed, chives, curry, dill fennel, garlic, ginger, lemon peel, mustard, oregano, parsley, rosemary, thyme, saffron, sage, savory, tarragon, marjoram
Fruits — allspice, anise, cardamom, cinnamon, cloves, coriander, ginger, mint
Lamb — basil, bay, cinnamon, coriander, cumin, curry, dill, garlic, marjoram, mint, mustard, oregano, parsley, rosemary, savory, tarragon, thyme
Potatoes — basil, caraway, celery seed, chervil, chives, coriander, dill, marjoram, oregano, paprika, parsley, poppy seed, rosemary, tarragon, thyme
Salad Dressings — basil, celery seed, chives, dill, fennel, garlic, horseradish, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary, saffron, tarragon, thyme
Salads — basil, caraway, chives, dill, garlic, lemon peel, lovage, marjoram, mint, oregano, parsley, rosemary, tarragon, thyme
Soups — basil, bay, chervil, chili, chives, cumin, dill, fennel, garlic, marjoram, parsley, pepper, rosemary, sage, savory, thyme
Sweets — allspice, angelica, anise, cardamom, cinnamon, cloves, fennel, ginger, lemon peel, mace, nutmeg, mint, orange peel, rosemary
Tomatoes — basil, bay, celery seed, cinnamon, chili, curry, dill, fennel, garlic, ginger, gumbo file, lemongrass, marjoram, oregano, parsley, rosemary, savory, tarragon, thyme
Spices that work together:
Bouquet Garnis — basil, bay, oregano, parsley
Herbal — basil, marjoram, rosemary, thyme
Hot — chili peppers, cilantro, cumin, garlic
Pungent — celery, chili peppers, cumin, curry, ginger, black pepper
Spicy — cinnamon, ginger, black pepper, star anise
Sweet — allspice, anise, cinnamon, cloves, nutmeg
