Peaches & Cream Omelet Egg whites 1 cup Whole omega-3 eggs 2 Cinnamon 1/8 tsp. Splenda 1/4 tsp. Low-fat cottage cheese 1/2 cup Small peaches diced 2 Pecans (crushed) Low-fat plain yogurt 1/2 cup 1. Whisk egg whites, eggs, cinnamon and splenda together in a mixing bowl 2. Pour mixture into non-stick frying pan 3. Cook for a couple minutes until top begins to bubble 4. Flip and cook until other side is golden brown 5. Transfer omelet to plate 6. Mix cottage cheese, peaches, and pecans together 7. Place half of mixture onto omelet, fold egg over and top with remaining mixture 8. Garnish with yogurt and serve Serves 1 large or 2 small
Chocolate Chip Muffins Unsalted butter 1/2 cup Whole omega-3 eggs 4 Coconut milk Pure vanilla extract 1 tsp. Whole wheat flour 2 cups Chocolate protein powder 6 scoops Cocoa powder 1 tbsp. Baking powder 1 tsp. Splenda 1 tsp. Chocolate chips 1/2 cup Dried fruit (chopped) 1/2 cup 1. Preheat oven to 350 degrees 2. Put all ingredients into a mixing bowl and and stir until well combined 3. Fill muffin tin with batter evenly 4. Bake for 10 minutes or until top is set Serves 6 large or 12 small
Perfect Steak Beef tenderloin 6 oz Coarse sea salt 2 es Pepper 1 Cinnamon 1 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 1/2 cups Pine nuts 2 es Pepper 1 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
Pesto Chicken Pizza Boneless chicken breast 6 oz. 1/4 tsp. Pepper 1/8 tsp. Whole wheat tortilla Pesto 3 tbsp. Broccoli florets Sundried tomato Asparagus 1/2 cup Aged white cheddar 1/2 cup 1. Season chicken with salt and pepper and cook throroughly 2. Set aside, preheat oven to 400 degrees 3. Lightly coat a baking pan and place tortilla on tray 4. Spread pesto evenly on tortilla 5. Spread all other ingredients minus cheese in a bowl and spread evenly over pesto 6. Top with cheese and bake until cheese is melted (aboute 10 minutes) Serves 1 large or 2 small
Peanut Crunch Bars Pure honey 1 tbsp Pure vanilla extract 1 tsp Low-fat cottage cheese 1/2 cup Cinnamon 1/2 tsp Water All natural peanut butter 1 cup Vanilla protein powder 5 scoops Oat flour 1/2 cup 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 9. Serves 4 large or 8 small AT
Ground Turkey Casserole Navy beans (cooked or canned, drained) 1/2 cup Milk 1 cup Turmeric 1 tsp Coriander 1 tsp 1 tsp Vegetable broth 1 cup Olive oil cooking spray Ground turkey 1 lb and 5 oz Sweet onion (large diced) 1 cup Baby carrots (thin sliced) 1.5 cups Asparagus (1-inch pieces) 1.5 cups Green cabbage (grated) 2 cups Almonds (sliced) 1/2 cup Low-fat aged white cheddar 1.5 cups AT 1. Preheat oven to 350 degrees 2. Add the navy beans, half of the milk, turmeric, coriander, and salt to a blender 3. Blend until smooth 4. Set aside and stir in the rest of the milk and broth 5. Preheat non-stick frying pan and coat with spray 6. Saute the turkey until lightly browned and transfer to large casserole dish 7. Add remaining ingredients to dish, including bean mixture and then cover 8. Stir well and bake for 25-30 minutes 9. Serves 3 large or 6 six small
Strawberry Coconut Pudding Low-fat cottage cheese 3/4 cup Coconut milk Strawberries (frozen) 1/2 cup Splenda 1/4 tsp 1. Combine all ingredients to food processor or blender and puree until smooth Serves 1 large or 2 small AT 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.
Salisturkey Steak with Cauliflower Mash AT "Steaks" Ground turkey 6 oz. Egg white 1 Large flake oats 2 tbsp. Sweet onion (fine diced) Pure honey 1 tsp. Cumin Chili powder Cauliflower Mash Cauliflower (rough chopped) 3 cups Cashews (crushed) Coconut milk Pepper Cinnamon "Steaks" 1. Combine all ingredients together in a bowl until completely combined 2. Form into an oval shape about 3/4 inch thick 3. Lightly coat pan with olive oil spray and place steaks into pan 4. Cook until lightly browned on each side and all the way through Mash 1. Add all ingredients to pot and bring to boil over medium heat 2. Reduce heat to low and cover with tight-fitting lid 3. Simmer for 15 minutes and then remove from heat 4. Puree in blender or food processor until smooth 5. Add 1 tbsp water at a time if needed Serves 2 large or 4 small
AT Butternut Squash and Turkey Soup Soup Base Coconut oil or butter 1 tbsp. Butternut squash (rough chopped) 5 cups Onion (rough chopped) 1 cup Fresh ginger (grated or chop 1 tbsp. Fresh garlic (minced) 1 tbsp. Cinnamon 1 tsp. Cumin 1 tsp. Nutmeg 1/2 tsp. Vegetable broth 5 cups Water 1 cup Soup Garnish Ground turkey Pepper Cilantro 1 lb. 10 oz. 2 tsp. 1/2 tsp. Base 1. Pre-heat large pot, add coconut oil, squash; saute until lightly browned 2. Add onion, ginger, garlic, cumin, cinnamon, nutmeg and 2 tbsp of broth; saute 2 minutes 3. Add remaining broth and water and bring to a boil 4. Cover, reduce heat and simmer until squash is soft (approx. 30 minutes) 5. Let soup cool, puree in blender or food processor until smooth and pour back into pot Garnish 1. Season turkey with salt and pepper 2. Saute turkey until lightly browned and thoroughly cooked 3. Add turkey and cilantro to soup base Serves 4 large or 8 small
AT Baby carrots (halved) Cauliflower Water Peas Walnuts Pepper Cinnamon Safflower Olive oil Spiced Cauliflower 1/2 cup 1 cup 1/2 cup 1/2 tbsp. 1. Pre-heat non-stick frying pan, add carrots, cauliflower and water 2. Cook until water evaporates and then saute until cauliflower is lightly browned 3. Add peas, walnuts, salt, pepper, cinammon, and safflower; saute for 2 more minutes 4. Remove from heat, add oil and serve Serves 1 large or 2 small
Eggs Benedict Whole onion slices (1/4 inch thick each) 3 Smoked Chicken Breast low fat deli meat 5 oz. Spinach 3 cups Tomato 3 slices Parmesan cheese (grated) 1.5 oz Whole omega-3 eggs (poached or fried individually) 3 eggs For Hollandaise Sauce: Low-fat mayo Plain low-fat yogurt Lemon juice Dijon mustard Splenda Chili powder 2 tbsp. 1/3 cup 1/2 tsp. 1/8 tsp. 1 1 1 AT 1. Cook onion in non-stick frying pan until nicely browned 2. Remove onions from pan and set aside 3. Whisk all ingredients for sauce together in a mixing bowl. 4. Add mixture to a small saucepan and heat until warm but not boiling, set aside 5. Add spinach to frying pan and cook until at least half its original size. Remove from pan and set aside. 6. Place onion slices on a plate, place a tomato slice on top of each. 7. Evenly place the chicken, spinach and cheese on all three slices. 8. Top with an egg and garnish with hollandaise sauce. Serves 1 large or 3 small.
V8 Supershake Baby carrots cooked Onion Avocado Tomato (small) 1 tomato Spinach 1 cup Cucumber 1/2 cup Low-fat cottage cheese 1 cup EVOO 2 tbsp. Almonds (blanched) 2 tbsp. Lemon juice 2 tbsp. Water 1/2 cup Ice cubes 4 Dried prunes 2 1. Blend all ingredients together until smooth. Serves 1 large or 2 small.