Breakfast Quiches Spinach 2 Cups Red pepper (roughly chopped) Onion (roughly chopped Egg whites (6 large) Whole omega-3 eggs 2 Low-fat swiss cheese (grated) Low-fat turkey deli meat 5 oz. Garlic (roughly chopped 3 cloves Cinnamon 1/4 tsp Olive oil cooking spray Salsa 1. Preheat oven to 400 degrees 2. All all ingredients into a blender, minus the salsa 3. Blend well on low 4. Lightly coat a non-stick muffin tray with oil spray 5. Evenly distribute mixture into each cup, filling halfway 6. Bake until egg is cooked all the way through (about 20 minutes) 7. Remove from oven and cool, serve with salsa and enjoy!
Banana Nut Squares AT Banana (ripe, mashed) Whole omega-3 eggs 2 Cottage cheese Rolled oats Walnut meal 2 cups Vanilla protein powder 6 scoops Baking soda 1/4 tsp Salt 1/8 tsp Olive oil cooking spray 1. Preheat oven to 350 degrees 2. Whisk eggs and then combine with cottage cheese and banana 3. Combine the oats, walnut meal, protein powder, baking soda and salt, stir until mixed 4. Slowly add banana/egg mixture to dry ingredients until well incorporated 5. Lightly coat a 9x9 baking pan with spray 6. Pour mixture into the pan and bake for 10-15 minutes (don't overbake, they will dry out) 7. Cut and enjoy or wrap and store for later 8. Serves 4 large or 8 small
Maple Walnut Oatmeal Water Low-fat milk Old-fashioned oats Cinnamon 1/2 tsp. Apple (small pieces) 1/2 apple Crushed walnuts 100% pure maple syrup 1 tbsp. Water Vanilla whey protein 1 scoop 1. Bring water and milk to boil in small pot on medium heat 2. Add the oats and cinnamon 3. Reduce heat to medium-low and simmer until liquid is absorbed 4. Remove from heat and mix in apples, walnuts, and maple syrup 5. Combine of water with whey protein in a separate bowl 6. Mix with fork until protein is dissolved 7. Pour protein mixture over oatmeal and serve Serves 1 large or 2 small
Peanut Crunch Bars Pure honey 1 tbsp Pure vanilla extract 1 tsp Low-fat cottage cheese Cinnamon 1/2 tsp Water All natural peanut butter Vanilla protein powder 5 scoops Oat flour Almonds (sliced) 1. Add honey, vanilla, cottage cheese, cinnamon and water to food processor or blender and puree until smooth 2. Transfer to a mixing bowl and add peanut butter 3. Stir to combine 4. Add protein powder and oat flour, stir to combine 5. Line a 9x9 baking pan with parchment paper and scoop mixture into pan 6. Make sure bars are evenly spread thrughout the pan 7. Press sliced almonds into top of bars 8. Chill for 2 hours, cut according to preference
Turkey Sausage and Yams Turkey sausage 6 oz. Water Turnip (med. Diced) Yams (med. Diced) Butter 1 tbsp. Fresh garlic (minced) 1 tsp. Cinnamon 1/8 tsp. Salt 1/8 tsp. Pepper 1 pinch Paprika 1 pinch 1. Cook turkey sausage 2. While the sausage is cooking, pre-heat a large, non-stick frying pan on medium heat 3. Add water, turnip, yams 4. Cover and simmer for 10 minutes 5. Drain water and return to heat 6. Add butter and saute until nicely brown 7. Add seasonings and cook for 1 minute more, serve with turkey sausage Serves 1 large or 2 small
Tuna Salad Wrap Tuna 1 can Tomato (diced) Red onion (finely diced) Carrot (shredded) Cucumber (finely diced) Avocado half Olive oil 1 tbsp. Lemon juice 1 tbsp. Salt 1/4 tsp. Pepper 1 pinch Paprika 1 pinch Whole wheat tortilla 1 tortilla 1. Combine all ingredients in a mixing bowl, except wrap and stir until well combined 2. Place ingredients on shell and roll into a wrap Serve leftovers as a side salad or refrigerate for letfovers. Serves 1 large or 2 small
Blueberry Madness Herbal fruit tea Water Ice 1 s Blueberries Cashews Low-fat cottage cheese 1 s Flaxseed oil 1 tbsp. Pure vanilla extract 1 tsp. Cinnamon pinch Splenda to taste 1. Steep tea bag in hot water for 3 minutes 2. Add ice to chill tea 3. Combine all ingredients in blender and blend on high until smooth and creamy Serves 1 large or 2 small
V8 Supershake Baby carrots cooked Onion Avocado Tomato (small) 1 tomato Spinach Cucumber Low-fat cottage cheese EVOO 2 tbsp. Almonds (blanched) 2 tbsp. Lemon juice 2 tbsp. Water Ice cubes 4 Dried prunes 2 1. Blend all ingredients together until smooth. Serves 1 large or 2 small.
Chicken Taco Salad Boneless skinless chicken breast 6 oz Coconut oil or butter 1 tbsp Onion (thin sliced) Tomato (large diced) Corn (frozen or canned) Fresh spinach 3 cups Whole wheat tortilla chips (crushed) 1/3 cup Aged white cheddar AT 1. Saute chicken, set aside to cool 2. Add oil and onions to pan, stirring until onions are lightly browned, then add tomato and corn 3. Cook for one minute more 4. Remove from heat and set aside to cool 5. Combine all ingredients in a large mixing bowl 6. Drizzle one serving of your favorite dressing and enjoy 7. Serves 1 large or 2 small
Strawberry Coconut Pudding Low-fat cottage cheese 3/4 cup Coconut milk Strawberries (frozen) Splenda 1/4 tsp 1. Combine all ingredients to food processor or blender and puree until smooth This recipe is between a pudding and shake. To thicken, add a scoop of protein powder. To thin, add a little bit of water at a time until desired consistency is reached.
Texas Thin Crust Pizza Olive oil cooking spray Ground sirloin or extra lean ground beef Salt Pepper Yellow onion (small, diced) Red pepper (small, diced) Garlic (minced) Tomato (small, diced) BBQ sauce Whole wheat tortilla Pineapple (tidbits or chopped) Aged white cheddar (grated) 6 oz 1/4 tsp 1/8 tsp 2 tsp 2 tbsp 1 tortilla 1. Preheat oven to 400 degrees 2. Preheat non-stick frying pan, lightly coat with spray, and the ground meat and season with salt and pepper 3. Saute beef until lightly browned and cooked thoroughly 4. Add onions, peppers, and garlic and saute for an additional minute 5. Add the tomato and BBQ sauce, stir until combined and remove from heat 6. Lightly coat a baking sheet with spray and place tortilla on the tray 7. Spread the beef and vegetable mixture on the tortilla 8. Top with pineapple and cheese and place in the oven 9. Bake until cheese is melted and shell in nicely toasted (about 10 minutes)
Healthy Chicken Caesar Boneless skinless chicken breast Romaine lettuce (torn into small pieces) Parmesan cheese (grated) Navy beans (cooked or canned, drained) Onion (thin sliced) 6 oz 3 cups 1. Saute chicken, set aside to cool 2. Combine all ingredients in a large mixing bowl 3. Drizzle one serving of your favorite dressing and enjoy
Classy Chicken Miso paste Coconut milk Boneless chicken breast Red pepper (diced) Onion (diced) Garlic (minced) Curry powder Cumin Peach (small, diced) Broccoli florets Asparagus Aged white cheddar (grated) 1 tbsp. 3/4 cup 1 lb. 2 oz. 1 tbsp 1 tbsp. 1/2 tsp. 1 s 1. Preheat oven to 400 degrees 2. Whisk miso and milk together until dissolved. 3. Saute chicken in non-stick pan until browned 4. Transfer to a lare casserole dish 5. In pan, add pepper, onion, garlic, curry and cumin and saute for 1 minute 6. Add miso mixture, peach, broccoli, asparagus and sauteed vegetables to casserole dish 7. Top with grated cheese, bake for 25 minutes Serves 3 large or 6 small
Perfect Steak Beef tenderloin 6 oz Coarse sea salt 2 pinches Pepper 1 pinch Cinnamon 1 pinch Pure honey 1 tsp. 1. Preheat oven to 300 degrees 2. Sear steak until browned on each side 3. Place steak into oven and roast until desired completion 4. In a small bowl mix salt, pepper, cinnamon and honey 5. Remove steak once cooked and top with mixture Serves 1 large or 2 small
Balsamic Cherry Tomatoes Balsamic Vinegar 1 tbsp. Pure honey 1 tbsp. Cherry tomatoes 1 s Pine nuts Salt 2 pinches Pepper 1 pinch 1. Combine all ingredients to a frying pan and saute until tomatoes are hot 2. Remove tomatoes from the pan and cook sauce until it begins to thicken 3. Pour sauce over the tomatoes and serve Serves 1 large or 2 small