Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa

Transcription

1 28 Day Recipes

2 Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked potato on plate and smash down with a fork. Top potato with eggs and salsa and serve. Calories: 270 Total Fat: 1 Total Carbs: 37 Dietary Fiber: 4 Protein: 34 For 400 calories use: 8 egg whites and 7oz potato For 500 calories use: 10 egg whites and 9 oz potato ¼ C Black Beans ¼- ½ C Salsa ½ tsp chili powder 2 small corn tortillas Using a non-stick pan a very small amount of olive oil cook the egg whites, beans, salsa and chili powder together over medium heat. When done place mixture in tortillas and serve. Alternative: add veggies like broccoli and peppers for extra flavor and crunch Calories: 280 Total Fat: 2 Total Carbs: 34 Dietary Fiber: 7 Protein: 36 For 400 calories use: 8 egg whites and ¾ C Black Beans For 500 calories use: 10 egg whites and 1 ¼ C Black Beans

3 Loaded with Veggies Breakfast Scramble Protein Pancakes 5 egg whites (1.25 cups) 1/2 cup spinach 1 whole tomato 1/3 cup mushrooms 1/2 cup cooked rice Onion and garlic with a spray of olive oil, sautee onion and garlic in a pan. Add spinach and mushrooms and rice and cook until veggies are tender. Remove from the pan and scramble your egg whites. combine ingredients and chop tomato on top along with cilantro and salsa if you desire. Calories: 292 Total Fat: 1.4 Total Carbs: 31.4 Dietary Fiber: 7 Protein: 34.7 For 400 calories use: 8 egg whites and ¾ C Rice For 500 calories use: 10 egg whites and 1cup Rice 5 Egg Whites ½ C Dry Oatmeal Dash Vanilla Extract 1 Packet of Stevia 2 Tbsp Gluten Free Pancake Mix 1 Tbsp Low Sugar Preserves Mix together all ingredients in blender except preserves. Preheat a nonstick pan and a small amount of oil. Pour mixture into pan and cook approximately 4-5 minutes. Turn over and cook another 3-4 minutes or until inside of cake is cooked. Place preserves (strawberry works best) over pancake and serve. Alternative- adding a dash of cinnamon adds a sweet factor Calories: 298 Total Fat: 5 Total Carbs: 41 Dietary Fiber: 5 Protein: 27 For 400 calories use: 8 egg whites and ¾ C Dry Oatmeal For 500 calories use: 10 egg whites and 1 C Dry Oatmeal

4 Mexican Frittata For 400 calories: 8 egg whites, ¾ cup cream of rice For 500 calories use: 11 egg whites, 1 cup cream of rice Yamcakes ½ C Cream of Rice ½ tsp chili powder ¼ tsp Cumin 4 Tbsp Salsa Dash of Cayenne (optional) Preheat 6 Teflon pan coated with 1 tsp olive oil. Mix chili powder, cumin, salsa, cayenne into cream of rice. Fold in egg whites. Pour into pan and cover. Cook for 5-10 minutes (until solid), turn over and sprinkle with cumin. Cook for one more minute and serve. Alternative: Add Spinach, asparagus, onion and mushrooms Calories: 280 Total Fat: 0 Total Carbs: 18 Dietary Fiber: 3 Protein: 36 ¼ C Oatmeal 2 Tbsp Gluten Free Pancake Mix ¼ cup Mashed Yam ¼ C Unsweetened Almond Milk 2 tsp Maple Extract ½ tsp cinnamon ½ tsp nutmeg Place all ingredients in a blender and blend until smooth. Preheat nonstick skillet to medium heat and use 1 tsp oil to coat pan. Pour yamcake mixture into desired size yamcakes and cook until edges are dry then turn over and brown the other side. Calories: 279 Total Fat: 3 Total Carbs: 32 Dietary Fiber: 3

5 Protein: 29 For 400 calories use: 8 egg whites and ½ C Dry Oatmeal and ½ cup mashed yam For 500 calories use: 10 egg whites and 3/4 C Dry Oatmeal and 3/4 cup mashed yam Blueberry Egg White Pancakes For 400 calories use: 8 egg whites and ¾ C Dry Oatmeal For 500 calories use: 10 egg whites and 1 C Dry Oatmeal CrockPot Chicken Soup (to be served with cooked rice) ½ C uncooked Oatmeal ½ C Gluten free pancake mix 2 tbsp frozen Blueberries ½ tsp cinnamon 1 Tbsp low sugar blueberry preserves Place all ingredients into a blender except blueberries and blend until smooth. Add blueberries. Preheat nonstick skillet and add 1 tsp oil to coat. Pour batter onto skillet to desired size and cook until edges are dry then turn over and brown the other side. Calories: 300 Total Fat: 4.5 Total Carbs: 42 Dietary Fiber: 6 Protein: 36 1 lb skinless chicken breast 1 or 2 sodium free boullion packet 4 cups water 2 stalks of celery 1/2 diced onion 2 cups of baby carrots Seasonings of your choice: Garlic powder, Thyme, Rosemary, Pepper Combine all ingredients including raw chicken in the crockpot and set on high for 6 hours or low for 8 hours. This entire soup is roughtly 500 calories. Add your portion of cooked rice to each meal to get your correct calories.

6 Fish Tacos 1lb white fish (tilapia works well) 1 Tbsp chili powder ½ tsp cumin ¼ tsp cayenne (optional) 2 Tbsp minced garlic ½ chopped medium onion 1 cup shredded cabbage 1 diced tomato Corn tortillas Dry spice fish with chili powder, cumin, cayenne for at least 1 hour. Then brown onion and garlic in a nonstick pan with 1 tsp oil. Add fish and cook 4-5 minutes per side until just done. Place fish in corn tortillas and top with cabbage, tomato and salsa of your choice. Enjoy! Calories: 585 Total Fat: 15 Total Carbs: 24 Dietary Fiber: 0 Protein: 95

7 Week 2 Recipes Egg Whites and Oatmeal Hash Browns and Egg Whites 1 cup Egg Whites Salsa ½ C uncooked Oatmeal or Cream of Rice Scramble Eggs then mix in with Salsa. Cook Oatmeal or Cream of Rice as directed. Enjoy! Alternative, add a packet of Stevia and 1 tsp of cinnamon and a splash of vanilla almond milk to oatmeal. Calories: 279 Total Fat: 2 Total Carbs: 30.6 Dietary Fiber: 4.5 Protein: 30 For 400 Calories use: 1 ¼ cup egg whites and 3/4 cup of oatmeal For 500 Calories use: 1.5 cup egg whites and 1 cup oatmeal 2/3 cup frozen Hash Brown 6 egg whites (or 1.25 cup liquid egg whites) 2 Tbsp chopped green onion Dash of lite salt ½ tsp olive oil Using a non-stick pan add the oil and preheat the pan to medium. Add potatoes and cook until browned. Remove potatoes and add a little more oil if needed then replace potatoes, sprinkle with salt and add egg whites and chili powder, making sure to stir constantly with spatula. Serve when eggs are just done. For 400 Calories use: 1.5 cup egg whites and 1 cup Hashbrowns For 500 Calories use: 2 cup egg whites and 1.25 cup hashbrowns

8 Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked potato on plate and smash down with a fork. Top potato with eggs and salsa and serve. Calories: 270 Total Fat: 1 Total Carbs: 37 Dietary Fiber: 4 Protein: 34 For 400 calories use: 8 egg whites and 7oz potato For 500 calories use: 10 egg whites and 9 oz potato 1/4 C Black Beans 1/3 C Salsa 1/2 tsp chili powder 2 small corn tortillas Using a non-stick pan a very small amount of olive oil cook the egg whites, beans, salsa and chili powder together over medium heat. When done place mixture in tortillas and serve. Alternative: add veggies like broccoli and peppers for extra flavor and crunch Calories: 280 Total Fat: 2 Total Carbs: 34 Dietary Fiber: 7 Protein: 36 For 400 calories use: 8 egg whites and ¾ C Black Beans For 500 calories use: 10 egg whites and 1 ¼ C Black Beans

9 Loaded Veggies Egg Scrambler Protein Pancakes 5 egg whites (1.25 cups) 1/2 cup spinach 1 whole tomato 1/3 cup mushrooms 1/2 cup cooked rice Onion and garlic with a spray of olive oil, sautee onion and garlic in a pan. Add spinach and mushrooms and rice and cook until veggies are tender. Remove from the pan and scramble your egg whites. combine ingredients and chop tomato on top along with cilantro and salsa if you desire. Calories: 292 Total Fat: 1.4 Total Carbs: 31.4 Dietary Fiber: 7 Protein: 34.7 For 400 calories use: 8 egg whites and ¾ C Rice For 500 calories use: 10 egg whites and 1cup Rice 5 Egg Whites ½ C Dry Oatmeal Dash Vanilla Extract 1 Packet of Stevia 2 Tbsp Gluten Free Pancake Mix 1 Tbsp Low Sugar Preserves Mix together all ingredients in blender except preserves. Preheat nonstick pan and small amount of oil. Pour mixture into pan and cook approximately 4-5 minutes. Turn over and cook another 3-4 minutes or until inside of cake is cooked. Place preserves (strawberry works best) over pancake and serve. Option- add a dash of cinnamon Calories: 298 Total Fat: 5 Total Carbs: 41 Dietary Fiber: 5 Protein: 27 For 400 calories use: 8 egg whites and ¾ C Dry Oatmeal For 500 calories use: 10 egg whites and 1 C Dry Oatmeal

10 Mexican Frittata Mexican Quinoa Salad w/ Chicken ½ C Cream of Rice ½ tsp chili powder ¼ tsp Cumin 4 Tbsp Salsa Dash of Cayenne (optional) Preheat 6 Teflon pan coated with 1 tsp olive oil. Mix chili powder, cumin, salsa, cayenne into cream of rice. Fold in egg whites. Pour into pan and cover. Cook for 5-10 minutes (until solid), turn over and sprinkle with cumin. Cook for one more minute and serve. Alternative: Add Spinach, asparagus, onion and mushrooms Calories: 280 Total Fat: 0 Total Carbs: 18 Dietary Fiber: 3 Protein: 36 For 400 calories: 8 egg whites, ¾ cup cream of rice For 500 calories use: 11 egg whites, 1 cup cream of rice 1 tsp olive oil 1 chopped onion 1 chopped garlic 3/4 cup quinoa 1cup water 1cup low sod veg broth 1 tsp cumin 1/4 tsp cayenne 1 cup frozen corn 1 can black beans rinsed and drain 1/2 cup chopped fresh cilantro 1 red pepper diced Cherry tomatoes quartered Sauté onion and garlic till soft, add quinoa, broth water, seasonings. Cover and simmer 20 min Add beans corn and red pepper, Simmer 5 more min Add cilantro add tomatoes when serving Add 6 oz. Chicken Breast for a complete meal around 300 calories. For 400 calories: 8 oz chicken breast, 1 cup of quinoa salad. For 500 calories: 10 oz chicken breast, 1 1/3 cups of quinoa salad

11 Grilled Lemon Chicken with Asparagus and Roasted Sweets 4 skinless, boneless chicken breast halves (about 1 1/4 pounds total) 1/2 cup low-sodium chicken broth 1 tablespoon finely shredded lemon peel (zest) 1/4 cup lemon juice 1 tablespoon finely snipped fresh lemon thyme or thyme 1/4 teaspoon ground black pepper 2 lemons, halved Fresh lemon thyme or thyme sprigs, optional 1 lb Asparagus 1 Sweet Potato First, place the chicken in a re-sealable plastic bag in a shallow bowl. For marinade, in a small bowl stir together chicken broth, lemon zest, lemon juice, 1 tablespoon thyme, and pepper. Marinate in the refrigerator for 1 hour, turning bag occasionally. Now cut sweet potatoes into your favorite shape (I like 1 inch cubes) then place in a re-sealable bag with 1 tsp olive oil and other seasonings (no salt) then roast in the oven at 425 degrees for about 25 minutes. The time will vary depending on the size of your sweet potatoes After 1 hour drain chicken, reserving marinade. Serve chicken with grilled lemons, asparagus and Roasted sweet potato wedges and, if desired, top with additional fresh thyme and No-Salt Salt. Calories for chicken: 592 Total Fat: 5 Total Carbs: 10 Dietary Fiber: 1 Protein: 105 For 300 calorie meal: 6 oz chicken, ½ cup sweet potato, 3 asparagus For 400 calories: 8 oz chicken, ¾ cup sweet potato, 5 asparagus For 500 calories 10 oz chicken, 1 cup sweet potato, 7 asparagus Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink (165 degrees F), turning and brushing with marinade halfway through grilling. Discard any remaining marinade. Add lemon halves and asparagus to grill for the last 3-5 minutes of grilling.

12 Meatloaf CrockPot Chicken Rice Soup 1lb ground turkey breast 2lb ground beef ½ green pepper diced small ½ yellow onion diced small ¼ cup water ½ cup egg whites 2 can tomato paste mix 1 in and spread the other 1 on top before baking 1 cup cooked brown rice 1tsp or more Garlic powder 2TBsp Italian seasonings Pepper Squish it all together form into two loafs on cookie sheet lined with foil bake a little under an hour at 350 don t overcook will be pink because of tomato paste go by temp instead 1 lb skinless chicken breast 1 or 2 sodium free boullion packet 4 cups water 2 stalks of celery 1/2 diced onion 2 cups of baby carrots 2 cups cooked brown rice Seasonings of your choice: Garlic powder, Thyme, Rosemary, Pepper Combine all ingredients including raw chicken in the crockpot and set on high for 6 hours or low for 8 hours. This entire soup is roughtly 500 calories. Add your portion of cooked brown rice to each meal to get your calorie equivelent or make a double batch and have lots of leftovers!

13 Chicken Fajita Salad Crock Pot Beef Stew 5 oz Chicken Breast 1/4 cup Black Beans 1/3 cup Brown Rice 1 cup spinach 1/2 cup mixed bell Peppers Seasonings: cumin, crushed red pepper, cayanne pepper (optional) 1 Tbsp salsa Cook and dice chicken. Add 1 cup fresh spinach, bell peppers and cook down. Mix in Salsa, Black beans, spices and serve all together. Garnish with cilantro. Calories: 322 Total Fat: 2.7 Total Carbs: 30.8 Dietary Fiber: 6.6 Protein: 40 For 400 calories use: 7 oz chicken and 1/2 C Brown Rice For 500 calories use: 9 oz chicken and 1/2 C Brown Rice, 1/2 cup beans *Make as much as you want so you have leftovers and divide out portions later. In a crock pot combine the following chopped celery chopped carrots (or baby carrots) chopped onion mushrooms chopped Kale (optional- but VERY nutrious) 1 lb Top Round roast (lean) 3 5 oz cubed Potatoes No salt seasoning or any seasoning you prefer Cook in crock pot on high for 6 hours and enjoy!! Calories: 950 Total Fat: 15 Total Carbs: 100 Dietary Fiber: 7 Protein: 117

14 Yamcakes Week 3 Recipes Blueberry Egg White Pancakes ¼ C Oatmeal 2 Tbsp Gluten Free Pancake Mix ¼ cup Mashed Yam ¼ C Unsweetened Almond Milk 2 tsp Maple Extract ½ tsp cinnamon ½ tsp nutmeg Place all ingredients in a blender and blend until smooth. Preheat nonstick skillet to medium heat and use 1 tsp oil to coat pan. Pour yamcake mixture into desired size yamcakes and cook until edges are dry then turn over and brown the other side. Calories: 279 Total Fat: 3 Total Carbs: 32 Dietary Fiber: 3 Protein: 29 For 400 calories use: 8 egg whites and ½ C Dry Oatmeal and ½ cup mashed yam For 500 calories use: 10 egg whites and 3/4 C Dry Oatmeal and 3/4 cup mashed yam ½ C uncooked Oatmeal ½ C Gluten free pancake mix 2 tbsp frozen Blueberries ½ tsp cinnamon 1 Tbsp low sugar blueberry preserves Place all ingredients into a blender except blueberries and blend until smooth. Add blueberries. Preheat nonstick skillet and add 1 tsp oil to coat. Pour batter onto skillet to desired size and cook until edges are dry then turn over and brown the other side. Calories: 300 Total Fat: 4.5 Total Carbs: 42 Dietary Fiber: 6 Protein: 36 For 400 calories use: 8 egg whites and ¾ C Dry Oatmeal For 500 calories use: 10 egg whites and 1 C Dry Oatmeal

15 Egg Whites and Oatmeal Hash Browns and Egg Whites 1 cup Egg Whites Salsa ½ C uncooked Oatmeal or Cream of Rice Scramble Eggs then mix in with Salsa. Cook Oatmeal or Cream of Rice as directed. Enjoy! Alternative, add a packet of Stevia and 1 tsp of cinnamon and a splash of vanilla almond milk to oatmeal. Calories: 279 Total Fat: 2 Total Carbs: 30.6 Dietary Fiber: 4.5 Protein: 30 For 400 Calories use: 1 ¼ cup egg whites and 3/4 cup of oatmeal For 500 Calories use: 1.5 cup egg whites and 1 cup oatmeal 2/3 cup frozen Hash Brown 6 egg whites (or 1.25 cup liquid egg whites) 2 Tbsp chopped green onion Dash of lite salt ½ tsp olive oil Using a non-stick pan add the oil and preheat the pan to medium. Add potatoes and cook until browned. Remove potatoes and add a little more oil if needed then replace potatoes, sprinkle with salt and add egg whites and chili powder, making sure to stir constantly with spatula. Serve when eggs are just done. For 400 Calories use: 1.5 cup egg whites and 1 cup Hashbrowns For 500 Calories use: 2 cup egg whites and 1.25 cup hashbrowns

16 Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked potato on plate and smash down with a fork. Top potato with eggs and salsa and serve. Calories: 270 Total Fat: 1 Total Carbs: 37 Dietary Fiber: 4 Protein: 34 For 400 calories use: 8 egg whites and 7oz potato For 500 calories use: 10 egg whites and 9 oz potato 1/4 C Black Beans 1/3 C Salsa 1/2 tsp chili powder 2 small corn tortillas Using a non-stick pan a very small amount of olive oil cook the egg whites, beans, salsa and chili powder together over medium heat. When done place mixture in tortillas and serve. Alternative: add veggies like broccoli and peppers for extra flavor and crunch Calories: 280 Total Fat: 2 Total Carbs: 34 Dietary Fiber: 7 Protein: 36 For 400 calories use: 8 egg whites and ¾ C Black Beans For 500 calories use: 10 egg whites and 1 ¼ C Black Beans

17 Loaded Veggies Egg Scrambler Chicken Salsa Chili 5 egg whites (1.25 cups) 1/2 cup spinach 1 whole tomato 1/3 cup mushrooms 1/2 cup cooked rice Onion and garlic with a spray of olive oil, sautee onion and garlic in a pan. Add spinach and mushrooms and rice and cook until veggies are tender. Remove from the pan and scramble your egg whites. combine ingredients and chop tomato on top along with cilantro and salsa if you desire. Calories: 292 Total Fat: 1.4 Total Carbs: 31.4 Dietary Fiber: 7 Protein: 34.7 For 400 calories use: 8 egg whites and ¾ C Rice For 500 calories use: 10 egg whites and 1cup Rice 1 tablespoon olive oil 1 pound boneless, skinless chicken breast, cut into 1-inch pieces 1 1/2 cups chopped yellow onions 1/2 teaspoon crushed red chili pepper flakes 1 tablespoon minced fresh garlic 2 teaspoons minced fresh jalapeno chili peppers 1 cup LOW sodium chicken stock 3 tablespoons chili powder 1 can (28 ounces) no salt added tomatoes, undrained and broken up 1 can (29 ounces) tomato puree 2 cans (15 ounces each) no salt added dark red kidney beans drained 1 cup of frozen corn 1/3 cup chopped fresh cilantro 2 tablespoons freshly squeezed lime juice To make chili: Warm olive oil in a large stockpot over medium heat. Sauté chicken until cooked. Add onions and reduce heat. Cook for 3 minutes or until onions are tender. Add pepper flakes, garlic, jalapenos, chicken stock, chili powder, tomatoes and tomato puree, kidney beans and corn. Simmer for 15 to 20 minutes. To serve: Add chopped cilantro and limejuice just prior to serving. Adjust seasoning to taste.

18 Chicken Burrito Bowl Meatloaf 1/4 cup brown rice, cooked 1 tsp. chili powder 5 oz. chicken, diced and cooked 1/4 cup black beans, rinsed and drained 1/4 cup corn ½ cup diced tomato Ground black pepper Fresh cilantro and jalapeno (optional) Combine rice, chili powder, cooked chicken, beans in a saucepan and heat to liking. Add fresh tomato, cilantro and Jalapeno and black pepper and enjoy! Calories: 319 Total Fat: 3.1 Total Carbs: 33.2 Dietary Fiber: 6.8 Protein: 39 For 400 calories use: 7 oz chicken and 1/2 C Brown Rice For 500 calories use: 9 oz chicken and 1/2 C Brown Rice, 1/2 cup beans 1lb ground turkey breast 2lb ground beef ½ green pepper diced small ½ yellow onion diced small ¼ cup water 1/2 cup egg whites 2 can tomato paste mix 1 in and spread the other 1 on top before baking 1 cup cooked brown rice 1tsp or more Garlic powder 2TBsp Italian seasonings pepper Squish it all together form into two loafs on cookie sheet lined with foil bake a little under an hour at 350 don t overcook will be pink because of tomato paste go by temp instead.

19 Almond Crusted Chicken Week 4 Recipes Chicken Burrito Bowl 15 ounces chicken breasts 1 cup ground almonds 1 1/2 tsp paprika salt and pepper 1 egg white In one bowl, whisk the egg white slightly. In another bowl, mix together ground almonds and paprika. Season the breasts with salt and pepper. Dip them in egg white and then almond mixture. Place in a casserole sprayed with nonstick spray and bake in the oven at 350 for 45 minutes. Serves Three: (Per serving) Calories: 280 Total Fat: 1.1 Total Carbs: 0 Dietary Fiber: 0 Protein: 21 For 400 calories use: 7 oz chicken and 1/4 C almonds For 500 calories use: 9 oz chicken and 1/3 C almonds 1/4 cup brown rice, cooked 1 tsp. chili powder 5 oz. chicken, diced and cooked 1/4 cup black beans, rinsed and drained 1/4 cup corn ½ cup diced tomato Ground black pepper Fresh cilantro and jalapeno (optional) Combine rice, chili powder, cooked chicken, beans in a saucepan and heat to liking. Add fresh tomato, cilantro and Jalapeno and black pepper and enjoy! Calories: 319 Total Fat: 3.1 Total Carbs: 33.2 Dietary Fiber: 6.8 Protein: 39 For 400 calories use: 7 oz chicken and 1/3 C Brown Rice, 1/3 C beans For 500 calories use: 9 oz chicken and 1/2 C Brown Rice, 1/2 cup beans

20 Breakfast Tacos Chicken Breast Lettuce Wraps 1/4 C Black Beans 1/3 C Salsa 1/2 tsp chili powder 2 small corn tortillas Using a non-stick pan a very small amount of olive oil cook the egg whites, beans, salsa and chili powder together over medium heat. When done place mixture in tortillas and serve. Alternative: add veggies like broccoli and peppers for extra flavor and crunch Calories: 280 Total Fat: 2 Total Carbs: 34 Dietary Fiber: 7 Protein: 36 For 400 calories use: 8 egg whites and ¾ C Black Beans For 500 calories use: 10 egg whites and 1 ¼ C Black Beans 5 ounces Chicken 1 head of lettuce 1 large tomato Slice chicken into strips Cook chicken in non-stick pan Chop lettuce head in half Slice tomato to desired width Combine tomato and chicken in whole lettuce leaf. Calories: 150 Total Fat: 1.8 Total Carbs: 0 Dietary Fiber: 0 Protein: 33

21 Baked Mashed Cauliflower: White Fish Lettuce Wrap w/avocado 1 head cauliflower 1/8 C Almond Milk Salt & pepper Paprika Cook cauliflower until fork tender. Place cauliflower (in pieces), milk, salt and pepper in blender. Whip until smooth. Pour cauliflower into small baking dish. Sprinkle with paprika and bake in hot oven until bubbly. 5 ounces Grilled White Fish 1 head of lettuce 1 large tomato 1 Avocado Slice fish into strips Bake for approx minutes Chop lettuce head in half Slice tomato to desired width Slice avocado in 3 parts Combine tomato, fish and avocado in whole lettuce leaf. Calories: 263 Total Fat: 10 Total Carbs: 6 Dietary Fiber: 5 Protein: 30

22 Bison Burger and Green Beans: Ingredients 1 lb ground bison 1 tsp no salt salt 1/4-1/2 tsp ground black pepper Directions Combine ingredients and form into patty. Grill patty to meadium/medium rare (Approx 5 servings in 1 pound) Calories: 202 Total Fat: 10 Total Carbs: 0 Dietary Fiber: 0 Protein: 20 Ingredients 1 1/2 pounds fresh green beans, trimmed (organic preferably) 1 tablespoon (1 turn around the pan) extra-virgin olive oil 1 tablespoon organic butter Sea Salt Toasted slivered or sliced almonds, for garnish Directions Cook green beans 5 minutes in 1-inch boiling water, covered. Drain beans and return pan to heat. Add oil and butter pat to the pan. Toss beans in oil and melted butter. Season beans with a little salt and transfer to a serving plate. Garnish green beans with toasted slivered or sliced almonds.