Green Smoothie
Desired amounts of berries and/or fruit
Handful of spinach or kale
4 Ice Cubes (if fruit is not frozen)
1/4 c. Vanilla Almond Milk
Pinch of Stevia or Sugar
Directions: blend until smooth and enjoy!
Parfait
1/2 C. Strawberries
1/3 C. Blueberries
1/2 C. Nonfat Vanilla Yogurt
1/4 C. Granola (optional)
Directions: Layer all in Mason Jar.
Fruit Cereal
1/2 C. Strawberries
1/3 C. Blueberries
1/2 Banana Chopped
1/2 C. Vanilla Almond Milk
1/4 C. Granola (optional)
Directions: Mix all ingredients in bowl and enjoy!
Reese’s Oatmeal
1 Packet Maple & Brown Sugar High Fiber Oatmeal
1 T. Peanut Butter
1/2 T. Cocoa
Directions: Heat & Mix!
Classic Oatmeal
1/4 C. Plain Oatmeal
1/3 C. Water
2 T. Almond Milk
1 T. Brown Sugar
Directions: Mix oatmeal and water and microwave on high for about 30 seconds, or until oatmeal has thickened. Add almond milk and sugar and mix well.
French Toast
1 Egg White
1-2 Slices Whole Wheat Bread
1/2 tsp. Cinnamon
1/2 tsp. Vanilla
1/4 C. Syrup
Cooking Spray
Directions: Mix egg whites, cinnamon and vanilla in shallow dish. Lightly coat a small skillet with cooking spray and place over medium/high heat. Saturate bread on each side in egg mixture and place in hot skillet. Cook until golden brown on both sides. Top with syrup and serve.
Easy Egg Sandwich
1 Whole Egg
1 Egg White
2 Slices Turkey Bacon or Turkey Lunch Meat
2 Slices Whole Wheat Toast
1 T. Light Mayo
1/8 C. Shredded Cheddar Cheese
2 Tomato Slices
Handful of Spinach
Salt and Pepper to taste
Directions: Cook Turkey in small frying pan over medium/high heat, wipe out frying pan then spray with cooking spray, add eggs and cook until almost done. Add cheese and cover. Remove eggs once cheese has melted. Spread mayo over toast and place eggs, meat, spinach and tomatoes between slices of toast.
Open Face Egg Sandwich
1 Whole Egg
1 Egg White
2 Slices Turkey Bacon (I like Jennie-O best)
1 Slice Whole Wheat Toast
1/8 C. Shredded Cheddar Cheese
2 Green Chiles
2 Tomato Slices
Salt and Pepper to taste
Directions: Cook Turkey in small frying pan over medium/high heat, wipe out frying pan then spray with cooking spray, add eggs and cook, remove eggs, spray pan again then add green chiles. Top green chiles with cheese then cover. Cook until cheese is melted. Layer eggs, bacon, tomato and chiles and enjoy!
Veggie Egg Burrito
1 Eggs
2 Egg Whites
Chopped Bell Pepper
C. Chopped Onion
Chopped Spinach
1 Whole Wheat Tortilla
2 Slices Turkey Bacon, cooked
1/8 C. Shredded Cheese
Salt and Pepper to taste
Directions: Scramble and salt and pepper eggs and set aside. Add veggies to sprayed med. pan over med/ high heat and cook until soft. Add eggs and cook, stirring continually until done. Wrap in tortilla with turkey bacon and cheese.
Veggie Omelet
1 Egg
2 Egg Whites
Desired amounts of chopped spinach, bell pepper, onion, mushroom, tomato
1/8 C. Shredded Cheddar Cheese
Salt and Pepper to taste
Directions: Scramble and salt and pepper eggs in a bowl and set aside. May saute some veggies if desired. Spray a small skillet with cooking spray, add egg mixture and cook on one side, then flip and cook on other. Fill with remaining ingredients and fold over.
Mini Quiches
6 Eggs
6 Egg Whites
1/3 C. Chopped Bell Pepper
1/4 C. Chopped Onion
1/3 Chopped Spinach
Salt and Pepper to taste
Directions: Preheat oven to 350, scramble eggs and add veggies, spray muffin tins with cooking spray, add egg mixture to muffin tins, bake 20 mins. or until a fork can be inserted and come out clean.
Quick Egg Burrito
1-2 Mini Quiches
1-2 slices turkey bacon
1/8 C. Shredded Cheddar Cheese
1/4 Salsa
1 Whole Wheat Tortilla
Directions: Cut up mini quiches and place on tortilla with all other ingredients. Heat in microwave and wrap in tortilla.
Catalina Pasta
1/3- 1/2 cup cooked pasta of choice
Cucumber
Bell pepper (whatever colors you want)
Jalapeño
2 tbsp slices black olives
Tomato
1/4 cup shredded chicken
Handful of baby spinach
Directions: Mix together with 2 tbsp of fat free Catalina dressing. Add pepper to taste!
Grape or Apple Chicken Salad
1 Can Tuna or Chicken
1/2 C. Grapes
1/2 Apple (Chopped)
1-2 T. Light Mayo or Plain Greek Yogurt
1/2 Celery Stalk (Chopped)
1 T Chopped Red Onion
1 T Almond Slivers
Directions: Mix all ingredients. Serve on salad, sandwich, pita or in a whole wheat tortilla.
Turkey Sandwich/BLT
2 Slices Whole Wheat Bread or Sandwich Rounds
3-4 Slices Turkey Lunch meat OR
2 Slices Turkey Bacon
3 Tomato Slices
1 Lettuce or Spinach
1 Tbs. Light mayo
3 Bell Pepper Slices
3 Slices Red Onion
Directions: place all ingredients in sandwich. May serve with pickle or string cheese
Turkey Bacon Wrap
2 Strips Turkey Bacon
2 Tomato Slices
1 Lettuce Leaf or a Handful of Spinach
3 Slices Red Onion
3 SlicesBell Ppepper
1 Tbs. Light Hidden Valley Ranch
1 Whole Wheat Tortilla
1/8 C shredded cheddar cheese
Directions: place all ingredients except tomato, lettuce in whole wheat tortilla and microwave. Add rest of ingredients and wrap.
Pita Sandwich
1/2 Pita
3-4 Slices Turkey Lunch meat
3 Tomato Slices
1 Lettuce or Spinach
1 Tbs. Light mayo
3 Bell Pepper Slices
3 Slices Red Onion
Directions: place all ingredients in pita pocket. May serve with pickle or string cheese
Baked Potato
1 Medium Red Potato
Veggies of Choice-Bell Pepper, Red Onion, Broccoli
1 T. Light Cottage Cheese
1 Slice Chopped Turkey Bacon
Salt and Pepper to taste
Directions: Bake potato in oven or Microwave until tender. Add toppings.
Veggie and Tuna Sandwich
Two Slices WholeWheat Bread or Sandwich Rounds
1/4 C. Tuna mixture
3 Tomato Slices
1/8 C. Shredded Cheddar Cheese
1 Lettuce Leaf or a Handful of Spinach
Directions-spread tuna mixture on bread, add other ingredients to create a sandwich. May eat with fruit or veggies on the side.
Chicken Wrap
1/4 Grilled Boneless Skinless Chicken Breast
2 Tomato Slices
1 Lettuce Leaf or a Handful of Spinach
3 Slices Red Onion
3 SlicesBell Ppepper
1 Tbs. Light Hidden Valley Ranch
1 Whole Wheat Tortilla
1/8 C shredded cheddar cheese
Directions: place all ingredients except tomato, lettuce in whole wheat tortilla and microwave. Add rest of ingredients and wrap.
Burrito Supreme
1 Whole Wheat Tortilla
1/2 C. Black Beans
1/4 C. Brown Rice
1/4 C. Cheddar Cheese
1/4 C. Salsa
1 Tbs. Light Sour Cream
Directions: wrap all ingredients in tortilla except salsa and sour cream and heat in microwave. Top with sour cream and salsa.
Grape Chicken Salad
1 Can Tuna or Chicken
1/2 C. Grapes
1/2 Apple (Chopped)
1-2 T. Light Mayo or Plain Greek Yogurt
1/2 Celery Stalk (Chopped)
1 T Chopped Red Onion
1 T Almond Slivers
Directions: Mix all ingredients. Serve on salad, sandwich or in a whole wheat tortilla.
Veggie Pita Pizza
1/2 Pita Bread
1/4 C. Spaghetti Sauce
1/8 C. Mozzarella Cheese
Sliced Tomato, Spinach, Bell Pepper, Mushrooms or other desired veggie toppings.
Directions: Cut pita in half and place on microwave-safe plate. Layer sauce, veggies and cheese. Microwave on high for 1 minute, or until cheese is melted.
Veggie and Tuna Sandwich
Two Slices WholeWheat Bread or Sandwich Rounds
1/4 C. Tuna mixture
3 Tomato Slices
1/8 C. Shredded Cheddar Cheese
1 Lettuce Leaf or a Handful of Spinach
Directions-spread tuna mixture on bread, add other ingredients to create a sandwich. May eat with fruit or veggies on the side.
Tuna Mixture:
1 Can Tuna inWater (drained)
2 T. Light Mayo or Mustard
Salt and Pepper to Taste
Chicken Wrap
1/4 Grilled Boneless Skinless Chicken Breast
2 Tomato Slices
1 Lettuce Leaf or a Handful of Spinach
3 Slices Red Onion
3 SlicesBell Ppepper
1 Tbs. Light Hidden Valley Ranch
1 Whole Wheat Tortilla
1/8 C shredded cheddar cheese
Directions: place all ingredients except tomato, lettuce in whole wheat tortilla and microwave. Add rest of ingredients and wrap.
Mexican Salad
3/4 C. Greens
1T. El Pato
1/4 C. Canned Black Beans (rinsed)
1/4 C. Canned Corn (rinsed)
1/4 C. Mashed Avocado
Directions: Toss together and serve.
Avocado Chicken Salad
1/2 Avocado Mashed
1/4 C. Shredded Chicken
1 Garlic Salt to Taste
Chopped Lettuce
Chopped Tomato
Directions: Mash avocado and mix with chicken and garlic salt. Serve over lettuce and tomatoes.
Fajita Salad (From Natalie’s Fajita Recipe)
1 Chicken Breast (Chopped)
1-2 tsp. Olive Oil
1 Clove Garlic
Sweet Onion to Taste
2 Bell Peppers
1/2 Can El Pato
1-2 C. Mixed Greens
Directions: Heat oil in large pan. Add onion and sauté until they are almost clear (approx. 3-4 mins.) Add garlic and sauté another 1-2 mins. Add chicken and fry until almost done. Add 1/4-1/2 can of El Pato. Simmer about 10 mins. Add chopped peppers and saute until desired tenderness.
Serve in tortilla with a sprinkle of cheese if desired.
Serve over lettuce with salsa for dressing
Chicken Salad
1-1/12 C. Chopped Romaine, Red Leaf, or Green Leaf Lettuce (or a mixture of all)
Chopped Tomato,Bell Pepper, Red Onion Slices, Cucumber, Radishes, Celery or Other Veggies of Choice
1/8 C. Sredded Cheddar Cheese
Directions: mix all ingredients into salad. Top with ranch dressing. May serve with dill pickle.
Tuna Salad
1-1/12 C. Chopped Romaine, Red Leaf, or Green Leaf Lettuce (or a mixture of all)
1/4 c. Tuna Mixture
1/4 C. Chopped Tomato
1/4 C. Chopped Bell Pepper
4-5 Red Onion Slices
1/8 C. Shredded Cheddar Cheese
1 Tbs Light Hidden Valley Ranch
1 Dill Pickle Spear
Salt and Pepper to Taste
Directions: Mix all ingredients and enjoy!
DINNERS:
Baked Salmon and Veggies
1/3 c. Olive Oil
4 oz. Salmon
Salt and Pepper to Taste
Salt and Pepper to Taste
Steamed Veggies of Choice
Directions: Place salmon on foil-lined, sprayed baking sheet. Drizzle with oil and sprinkle with salt and pepper. Place in cold oven and set heat to 400. Bake for 25 mins. Serve with veggies and brown rice if desired.
Grilled/Baked Chicken & Veggies
1/2 BonelessSkinless Chicken Breast
1-2 C. Steamed Veggies of Choice
1/4 C. Steamed Brown Rice
Directions: Season chicken to taste and bake or grill until cooked through. Salt and pepper veggies and steam until slightly tender. Steam brown rice on stove or in rice cooker (may steam with chicken broth to add flavor if desired).
Pork Chops, Apple-Sauce and Veggies
1/2 C. Applesauce (Unsweetened)
4 Oz. Lean Pork Chop
Steamed Veggies
Side Salad
Salt and Pepper to Taste
Directions: Grill or pan fry pork chop. Serve with applesauce and veggies.
Veggie Spaghetti
1 Serving (about 2 Oz Dry) Whole Wheat Spaghetti
1/4 C. Spaghetti Sauce
Chopped Bell Pepper, Onion, Mushrooms, Zucchini or Other Veggies of Choice
1 T. Garlic
1 T. Olive Oil
Directions: Cook pasta according to package directions. Heat oil in skilled over medium/high heat. Saute’ garlic and vegetables until tender. Add spaghetti sauce and simmer until heated through. Serve over spaghetti. May serve salad on the side.
Whole Wheat Pizza Dough
1 C. Warm Water
2 tsp. Yeast
2 tsp. Salt
1/2 tsp. Sugar
2 T. Olive Oil
2 1/2 C. Whole Wheat Flour
1/2 C. All Purpose Flour
Directions: Pour yeast and warm water into a bowl and let sit until frothy. Add the rest of ingredients and mix and knead. Let rise about 15 mins.
Burrito Bowls
1/3 c. Steamed Brown Rice
1/3 c. Black Beans
1/4 Chopped Grilled Chicken Breast
1 c. Chopped Lettuce of Choice
1/8 c. Shredded Cheddar Cheese
1/2 c. Chopped tomatoes
1 T Light SourCream
1/4 c. Salsa
Salt, Pepper and Chili Powder to Taste
Directions: layer all ingredients in bowl and serve
Stir Fry
1/2 Chopped Skinless ChickenBreast
1 T. Olive Oil
2 T. Soy Sauce
1 T. Garlic
Sugar Snap Peas, Broccoli, Bell Pepper, Onion or Other Veggies of Choice
1/4 C. Steamed Brown Rice
Directions: Marinate chicken in soy sauce for at least 15 mins. Cook in olive oil over med/high heat until no longer pink. Steam veggies in a separate pan then add to chicken mixture and cook until heated through. Serve over brown rice.
Chicken Taco Filling
2 Boneless Skinless Chicken Breasts
1 Jar Salsa
4-5 Sliced Hatch Green Chilis
1 Tsp. Chili Powder
Salt and Pepper to Taste
Place all ingredients in crock-pot and cook on high for 3 hours or low for 5 hours. Shred chicken with fork when done.
Chicken Quesedillas
1 Whole Wheat Tortilla
1/4 C. Chicken Taco Filling
1/8 C. Shredded Cheddar Cheese
1 T. Light Sour Cream
1-2 T. Salsa
Directions: Place tortilla in large pan that has been sprayed with cooking spray and place over med/high heat. Place all ingredients on 1/2 of tortilla and cook until tortilla is browned and cheese is melted. Fold in half and serve. May serve with salad.
Chicken Tacos
2 Corn Tortillas
1/4 c. Chopped Lettuce
1/4 C. Chopped Tomato
1/8 C. Shredded Cheddar Cheese
1 T. Light Sour Cream
1-2 T. Salsa
1/4 C. Chicken Taco Filling
Salt and Pepper to Taste
Directions: Bake corn tortillas on baking sheet at 350 until easily pliable. Remove tortillas and form into taco shell and let cool. Place all ingredients inside taco shell.
Natalie’s Delicious Fajitas
(Thanks Nat!)
1 Chicken Breast (Chopped)
1-2 tsp. Olive Oil
1 Clove Garlic
Sweet Onion to Taste
2 Bell Peppers
1/2 Can El Pato
Whole Wheat or Rudi's GF Tortilla
Directions: Heat oil in large pan. Add onion and sauté until they are almost clear (approx. 3-4 mins.) Add garlic and sauté another 1-2 mins. Add chicken and fry until almost done. Add 1/4-1/2 can of El Pato. Simmer about 10 mins. Add chopped peppers and saute until desired tenderness.
Serve in tortilla with a sprinkle of cheese if desired.
(Use these leftovers tomorrow for the Fajita salad. Serve over lettuce with salsa for dressing)
Posse Stew
1 Can Black Beans
1 Can Sweet Corn
1 Can Rotel
1/4 C. Chopped Onion
1 Packet Hidden Valley Ranch Dressing
4-6 Oz 93% Lean Ground Beef or Turkey
Directions: Spray a pot with cooking spray and brown meat with onion. Once meat is browned, add all other ingredients and cook until heated through. May serve with light sour cream and baked tortilla chips.
Healthy Tostada
2 Corn Tortillas
1/4 C. Mashed Black Beans
1/4 C. Chopped Lettuce or Spinach
1/4 C. Chopped Tomato
1/8 C. Shredded Cheddar Cheese
1 T. Light Sour Cream
1-2 T. Salsa
Salt and Pepper to Taste
Directions: Bake corn tortillas on baking sheet at 350 until crispy. Remove tortillas and spread beans on top. Place all other ingredients on top.
Baked Zucchini “Fries”
1 Small Zucchini
1/2 T. Olive Oil
1 T. Bread Crumbs or Parmesan Cheese
Garlic Salt to Taste
Directions: Preheat oven to 350. Slice zucchini into spears. Place on foil-lined baking sheet and drizzle with olive oil, then sprinkle with rest of toppings and bake until slightly browned.
Zucchini Pizza
1 Zucchini Sliced Lengthwise
Cooking spray
1/4 C. Spaghetti Sauce
1/4 C. Mozzarella Cheese
Salt and Pepper to Taste
Directions: Preheat oven to 350. Place zucchini slices on foil-lined baking sheet with cooking spray. Spread spaghetti sauce and cheese. Bake until zucchini edges slightly browned and cheese melted.
Healthy Nachos
1 Whole Wheat Tortilla
1/4 C. Cheddar Cheese
Chopped jalapeño
Chopped Tomato
1/8 C. Canned Corn
1/4 C. Canned Black Beans
Chopped Bell Pepper
Shredded Romaine Lettuce
Directions: Bake tortilla in oven until crispy and slice into “chips”. Top with remaining ingredients and microwave until cheese has melted.
Serve with salsa and light sour cream if desired.
Green Smoothie
Handful Blueberries
6 Strawberries
Handful of spinach
4 Ice Cubes (if fruit is not frozen)
1/4 c. Vanilla Almond Milk
Pinch of Stevia or Sugar
Directions: blend until smooth and enjoy!
Parfait
1/2 C. Strawberries
1/3 C. Blueberries
1/2 C. Nonfat Vanilla Yogurt
1/4 C. Granola (optional)
Directions: Layer all in Mason Jar.
Fruit Cereal
1/2 C. Strawberries
1/3 C. Blueberries
1/2 Banana Chopped
1/2 C. Vanilla Almond Milk
1/4 C. Granola (optional)
Directions: Mix all ingredients in bowl and enjoy!
Veggies and Hummus/Light Dressing
2 T. Hummus or low calories dressing of choice
1 C. chopped Veggies
Other Snack Ideas
Apple and String Cheese
Steamed/Baked Veggies
1/2 Sandwich
Small Salad
Jerkey and Fruit
Orange and Hard Boiled Egg
Sliced Cucumber and Italian Dressing
Tuna and Veggies
Fruit Salad
Celery and Peanut Butter
Oatmeal
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