BREAKFAST IDEAS PREP AND HEAT SERVINGS CALORIES NOTES Baked Denver Omelet 6 264 Recipe modification: Use 12 eggs instead of 8, use 2% milk Mexican Breakfast Bowl 4 321 Use 8 eggs instead of 6 Power Greens Breakfast Casserole 6 300 Makes 6 servings, not 8. Sweet Potato Breakfast Bake 6 431 Use turkey sausage. Makes 6 servings. Broccoli, Cheddar, Ham Bake 6 246 Overnight Oats Seven Ways 1 330 You may choose any of the recipes. Recipe: Whisk 12 eggs. Add 2 cups chopped broccoli, 1 cup reduced fat cheddar, 8 oz diced ham and mix. Pour mixture into greased casserole dish and bake on 350 for 32 min. HOT BUT QUICK SERVINGS CALORIES NOTES English Muffin with 2 Eggs and Avocado 1 465 Eggs and Sweet Potato w/ Sriacha 1 232 Toast with Refried Beans and Avocado 1 349 Toast english muffin, mash avocado on both sides then serve with cooked eggs on top. You can add any veggies you like. Eggs and sweet potato any way you like (baked, microwaved, roasted) served with sriacha sauce Recipe: 2 slices whole grain bread (Ezekiel preferred) toasted, 1/2 avocado 1/4 cup refried beans divided between the slices. Sprinkle with sea salt if needed. Peanut Butter Banana Chia Oatmeal 2 414 Use milk (almond, coconut, or lowfat dairy) Triple Berry Oatmeal Breakfast Bowl 2 358 2 Eggs w/ Cheese & Cinnamon Raisin Bread 1 360 Top with 1/4 cup vanilla lowfat yogurt, 1/2 banana, and 2T your choice of nuts Choose Ezekial or Sunmaid brand bread if possible (2 slices). Use 1/4 cup mozzarella or 3 tbsp reduced fat cheddar cheese. Add any veggies to your eggs that you want.
MIX AND GO SERVINGS CALORIES NOTES Monster Green Smoothie + 1 slice toast 1 402 PB&J Smoothie w/ Peanut Butter 1 317 Recipe: 1 frozen banana, 3/4 cup frozen strawberries, 1/2 cup cucumber, 1 1/2 cups almond milk, 1 cup kale leaves, 1 scoop protein powder Recipe = 1 cup water, 1 scoop protein powder, 1 tbsp natural peanut butter, 1/2 cup sliced frozen bananas, 1/2 cup frozen berries, 1 handful spinach Greek Yogurt, Fruit, and Nuts 1 368 1 cup of 2% Greek Yogurt, 1/4 cup chopped nuts, and 1/2 cup of fruit TIME TO COOK/LAZY WEEKENDS SERVINGS CALORIES NOTES Whole Wheat Chocolate Chip Oatmeal Pancakes 3 463 Use a whole egg, skim milk, and 1/2 cup semisweet chocolate chips per recipe. Use 1 tbsp maple syrup per serving. Recipe makes 3 servings. Savory Oatmeal Breakfast Bowl 4 370 Use unsweetened almond milk, 2% milk, or water. SIDES SERVINGS CALORIES NOTES 1 slice of cinnamon raisin toast + 1 serving of fruit 1 175 1 slice of Ezekiel or whole grain toast 1 80 Greek Yogurt 1 140 Serving of Fruit 1 100 Use Ezekiel brand or whole wheat toast (about 80 cals) and medium piece of fruit. Choose any flavor greek yogurt you want. Needs to be around 140 and nonfat. Choose 1 medium serving of fruit, such as 2 cups watermelon, 1 medium apple, 1.5 cups of grapes.
LUNCH IDEAS PREP AND GO SERVINGS CALORIES NOTES Bistro Box 1 395 BBQ Chicken & Avocado Wrap 4 358 Teriyaki Chicken Stir-Fry Meal Prep Lunch Boxes 4 438 1 whole wheat pita, sliced, 4-6 baby carrots, 2-3 celery slices, 1/4 cucumber, 4T hummus, 100 cals of almonds Recipe: Place 1lb chicken breast and 1/2 cup fat free BBQ sauce of choice in slow cooker and cook on high for 4 hours or low for 6-8. When done, shred chicken and divide mixture evenly onto 4 whole wheat tortillas (approx 120 cal tortillas), and mash 1/4 avocado on each tortilla. Then roll it up. Use only 1T of oil for chicken and 2 for roasting veggies. Use only 3T of honey. Spicy Chicken Sweet Potato Meal Prep Magic 8 358 Use 4T olive oil for roasting. Serve with either 2T of hummus or 1/4 avocado SALAD BAR SERVINGS CALORIES NOTES Autumn Chicken Salad 1 293 Avocado Mango Chicken Salad 2 397 Cranberry Apple Walnut Chicken Salad 1 434 Strawberry and Romaine Balsamic Salad 1 414 Dressing Greek Yogurt "Ranch" Dressing 8 16 1 serving = 2 Tbsp Greek Yogurt Dressing 6 32 Greek Yogurt Maple Dijon Balsamic Dressing 6 39 Opa Greek Yogurt Dressing, your choice 1 60 Recipe: 2 cups mixed greens, 3 oz diced chicken breast, 2 Tbsp crumbled goat cheese, 2 tbsp diced red onion, 1/2 cup roasted butternut squash, 2 tbsp dried cranberries, 1 tbsp chopped pecans Recipe: 2 cups mixed baby greens, 1/4 cup granny smith apple diced, 1T crumbled goat cheese, 1T craisins, 3 oz diced chicken breast, 2T chopped walnuts. Use 2T Opa greek yogurt strawberry poppyseed dressing or 1t olive oil/1t applecider vinegar/1t honey Recipe: Mix 2 cups chopped romaine, 1 cup sliced strawberries, 2 Tbsp chopped pecans, 3 oz shredded chicken. Separately whisk together 1 Tbsp olive oil, 2 Tbsp balsamic vinegar, 1 tsp honey and use as dressing. Recipe: 3/4 cup plain non-fat greek yogurt, 1 tbsp lime juice, 2 tbsp sriacha, 1 tbsp honey Recipe: 1 cup plain nonfat greek yogurt, 2 Tbsp maple syrup, 1 tbsp dijon mustard, 2 Tbsp balsamic vinegar, 1 tsp garlic powder. Whisk all ingredients together.
SANDWICHES SERVINGS CALORIES NOTES Chicken, Provolone & Avocado Sandwich 1 417 Chicken, Spinach, & Artichoke Panino 1 340 Recipe: 2 slices Ezekiel or whole wheat bread (about 130 calories), 3oz sliced chicken breast (or precooked rotisserie chicken), 1 slice provolone, and 1/4 avocado (mashed). Try to use actual chicken breast, not deli meat. But deli meat will suffice if convenience is needed. Greek Chicken Pita 1 344 Use whole wheat pita pocket with about 150 calories Veggie Ranch Turkey Wrap 1 291 Recipe: Spread 2 tbsp of greek yogurt ranch on 1 whole wheat tortilla (about 130c), add handful of veggies (peppers, onion, etc), 3 oz sliced turkey, 1 slice provolone, and roll. TIME TO COOK/LAZY WEEKENDS SERVINGS CALORIES NOTES Chicken and Avocado Soup 4 286 Beef, Potato, and Quinoa Soup 4 308 Turkey Chili 4 429 1 serving equals 1/4 of recipe. LUNCH SIDES SERVINGS CALORIES NOTES 1/4 Cup Mixed Nuts 1 170 You may choose any nuts you want. Chips & Salsa Verde 1 195 Use 175 calories worth of corn tortilla chips (only ingredients should be corn, oil, and salt). Use 1/4 cup salsa verde. Measure out your portions before eating. Greek Yogurt 1 140 Choose any flavor greek yogurt you want, around 140 calories. Serving of Fruit 1 100 Choose 1 medium serving of fruit, such as 2 cups watermelon, 1 medium apple, 1.5 cups of grapes.
DINNER IDEAS THROW IT IN THE SLOW COOKER SERVINGS CALORIES NOTES Cuban Shredded Beef in the Slow Cooker 10 399 Slow Cooker Beef and Broccoli 6 316 French Dip Roast Beef Sandwich 8 312 Use lean flank steak. You can use brown or white rice to serve, skip the beans (can replace w/ roasted or grilled veggies instead) Recipe: Cut flank steak into bite size pieces and add to slow cooker. In a bowl whisk honey, broth, tamari, sesame oil and pour over beef. Cook on low 6-8 hours or high 4-6 hrs. With 30 minutes left, add frozen broccoli, in a small bowl mix 2T of liquid from crockpot with corn starch, return to slow cooker. Use 2lbs boneless chuck roast. Use either a french roll or hot dog bun that's around 130 calories. Crock Pot Chicken Taco Chili 6 400 add 2tbsp cheddar per serving Crock Pot Santa Fe Chicken 8 424 Crockpot Pineapple Chicken w/ Rice 6 296 Serve with 1/2 cup brown rice and a 1/4 cup shredded cheddar cheese. Use 1.5lbs chicken breast. Each serving is served over 3/4 cup cooked rice. Easiest Crock Pot Chicken Salsa Verde 6 250 Serve with 2 corn tortillas per serving. Slow Cooker Balsamic Chicken 4 282 Use boneless, skinless chicken breast. You can shred the chicken if it's easier. Slow Cooker Honey Garlic Chicken 6 282 Recipe makes 6 servings (not 4). Slow Cooker Lemon Garlic Chicken 4 228 Slow Cooked Pork Carnitas 8 435 Add 2 corn tortillas, 2 tbsp shredded cheddar, and 1/4 avocado per serving.
COOK ONCE, REHEAT LEFTOVERS SERVINGS CALORIES NOTES Beef and Butternut Squash Stew 6 312 Taco Lasagna 8 387 Cheesy Chicken & Rice Bake 6 380 Chicken & Spinach Pasta Bake 8 324 Instant Pot Chicken Tikka Masala with Cauliflower and Peas 6 226 Instant Pot Chicken Tortilla Soup 6 407 Two-Cheese Penne w/ Chicken & Spinach 4 436 Recipe: in a skillet, sear the beef, add to slow cooker. Saute the onion until translucent, add onion and all other ingredients to slow cooker. Season with s/p as desired. Cook on low 7-8 hrs or high 3-4 hrs. Use 8oz low fat ricotta and 2 cups REDUCED fat shredded cheddar cheese. Top each serving w/ 1 tbsp greek yogurt. Sub fat free greek yogurt for sour cream. Use skim milk. Use only 1 tbsp butter. Use 6 corn tortillas for strips, top each serving with 1/4 avocado and 1 tbsp of shredded cheese. Baked Ziti with Spinach 6 395 Change recipe to 6 servings instead of 8 HOT BUT QUICK SERVINGS CALORIES NOTES Balsamic Flank Steak 4 193 Orange Ginger Flank Steak 4 188 Use only 1lb of flank steak. Skillet Beef Tacos 6 415 Use 95% lean ground beef. Use 2 corn taco shells per serving. Tamari Honey Chicken w/ Broccoli & Almond Butter Sauce 4 288 Asian Grilled Salmon 6 268 Recipe Modification: Use 6 (4oz) salmon fillets. Honey & Pecan-Glazed Salmon 4 381 Skillet Salmon with Quinoa, Feta, and Arugula 4 446 Use 4oz fillets and don't drizzle w/ olive oil. Spicy California Shrimp Stack 2 450 Recipe says 1 stack per serving, but 2 = 1 serving. You can use crab, sushi grade tuna or salmon if you want.
DINNER SIDES SERVINGS CALORIES NOTES Easy Garlic Broccolini 6 43 Crispy Lemon Roasted Brussels Sprouts 6 125 Balsamic Roasted Carrots 4 184 Cauliflower Rice 1 37 Oven Roasted Garlic Green Beans 4 40 You can make your own, but the easiest is to buy it frozen from the store and follow microwave directions. Rainbow Roasted Vegetables 6 131 You can use any vegetables you want. Roasted Asparagus and Tomatoes 4 73 Roasted Brussels Sprouts and Butternut Squash 6 103 Roasted Butternut Squash w/ Rosemary & Balsamic Vinegar 6 103 Recipe modification: Use only 2 tbsp olive oil. Brown Rice 1 150 To make it easy, buy frozen pre-cooked rice for the microwave Quick Mexican Brown Rice 5 200 Quinoa Mac & Cheese 8 233 Chickpea Salad 6 229 Crispy Parmesan Garlic Edamame 6 153 Quick and Deliciouso Cuban Style Black Beans 4 114