30 Day Meal Plan & Recipes

By Jewel Howard, Certified Chef

Week 1
BREAKFAST DAY 1
English Muffin Bake

SNACK
Banana and Peanut Butter Protein Shake

LUNCH
Turkey Cobb Salad Wraps

SNACK
Cool Veggie Tray and Dip

DINNER
Apple Turkey Meatloaf

Vanilla Protein Oatmeal

1 Small Apple, a Piece of Fat Free String Cheese, and Protein Shake (One Scoop of Protein mixed with 16 oz. of H2O)

Chicken and Black Bean Pita Pizza with Roasted Red Pepper Hummus

DAY 2

BLT Boats

Chicken Gyros

DAY 3

Chocolate Banana Protein Muffins

Tomato Basil Stack

Crunchy Chicken Salad

PURE PROTEIN Bar

Honey Glazed Salmon

Banana Mango Protein Shake

1 Small Pear and a 1 oz. of Almonds

Chicken Caesar Ranch Roll-Up

2 Tbs. of Tuna mixed with tsp. Light Miracle Whip and Put on a Salt Free Rice Cake

DAY 4

Bacon Turkey Burger

Breakfast Burrito

1 cup Baby Carrots Dipped in 2 Tbs. of Hummus and One Scoop of Protein mixed with 16 oz. of H2O 1 cup Fresh Raspberries with cup of Plain Fat Free Yogurt that Has Been Mixed With Scoop of Vanilla Protein Powder

DAY 5

Veggie Tuna Melt

Frozen Sweet Treat

Breaded Chicken Tenders with Sweet Potato Fries

DAY 6

Spinach and Honey Turkey Egg White Omelet

Chicken and Pear Flat Bread Pizza

Celery Sticks with Peanut Butter

Ground Turkey Chili with Corn Bread

DAY 7

Banana Peach Smoothie

BBQ Flavored Air Popped Popcorn

Carrot, Tuna, and Raisin Salad

Chocolate Mint Shake

Tilapia with a Mango Salsa

Week 2
BREAKFAST DAY 8
Apple Pie Oatmeal

SNACK
Cottage Cheese with Grapes

LUNCH
Fastest Chicken Stir Fry

SNACK
Chocolate Protein Frozen Banana

DINNER
Chicken with a Avocado Salsa Topping

DAY 9

Strawberry Banana Protein Shake

Banana with a Succulent Dipping Sauce

Mr. Crab Roll-Ups

Strawberry Shortcake Shake

Breaded Chicken Parmesan

Peanut Butter Banana Split with a Granola Sprinkle

Protein Shake (One Scoop of Protein mixed with 16 oz. of H2O) with a Orange

DAY 10

Chicken Quesadilla

Cottage Cheese with Grapes

Ground Turkey Marinara Pasta

DAY 11

Sweet Potato Skillet

Right to the Core Apple Goodness

Egg-White salad Sandwich

Guacamole Salsa

Chili Skillet

DAY 12

Biscuits and Gravy

PURE PROTEIN Bar

Ground Turkey Lettuce Salad

Cottage Cheese and Yogurt with of a fresh peach

Tilapia with a Zesty Italian Dressing

DAY 13

Blueberry Oatmeal

Apple Cinnamon Spread

Chicken Salad Lettuce Wrap

Popcorn Trail Mix

Ground Turkey Enchiladas

DAY 14

Whole Wheat Pancakes

Cottage Cheese with fresh Peaches

Chicken Salad Lettuce Wrap

Dream Cicle Smoothie

Salisbury Steak

Week 3
BREAKFAST DAY 15
Fruity Split with Cottage Cheese

SNACK
Apple Walnut Yogurt Protein Bowl

LUNCH
Marinara Chicken Portabella Sandwich

SNACK
PURE PROTEIN Bar

DINNER
Chicken Spinach Salad with a Balsamic Honey Dressing

Scramble Sandwich

I Cant Believe Its Not an Ice Cream Sandwich

Turkey Bacon BLT

Apple with a Piece of Fat Free String Cheese, and Protein Shake (One Scoop of Protein mixed with 16 oz. of H2O)

DAY 16

Ground Turkey Ragu-Stuffed Zucchini

DAY 17

Reeses Peanut Butter Protein Shake

Fruit Salad Blend

Chicken Veggie Quinoa Combination

A Small Apple with 1 oz. of Almonds

Parmesan Crusted Tilapia

DAY 18

Whole Wheat Bagel with a Salsa Cream Cheese Blend

Sweet Treat Rice Cake

Chicken Apple Walnut Salad with a Balsamic Dressing

Cottage Cheese Chocolate Parfait

Chicken and Beef Kabobs

DAY 19

Egg and Ham Breakfast Sandwich

Cottage Cheese with Blueberries

Tuna Burger

Apple Wedges with Peanut Butter

Grilled Chicken Breast with Sauted Mushrooms and Onions

DAY 20

Vegetable Egg White Omelet

PURE PROTEIN Bar

Apple Berry Almond Salad

Popcorn Delight

Healthy Turkey Taco Salad

DAY 21

Chai Infused Banana Protein Smoothie

Fully Loaded Protein Knox Blox

Sexy Joes

Chocolate Fruit Dip with Assorted Fruit

Cabbage Rolls

Week 4
BREAKFAST DAY 22
Orange Julius Protein Shake

SNACK
Fiber One Delight

LUNCH
Honey Turkey Avocado Roll-Up

SNACK
of a Whole Wheat Bagel, toasted with 1 Tbs. light Veggie Cream Cheese and 2 oz. Deli Turkey

DINNER
Chicken Lasagna

DAY 23

Salsa Egg White Roll-Up

Red Pepper Hummus with a Side of Raw Veggies

Chicken Feta Spinach Salad

Guilt Free Frozen Chocolate Treat

Grilled Pork Loin with a Pear Chutney

DAY 24

Grape-Nut Berry Crunch

Cottage Cheese Oatmeal Fruit Blend

Chinese Chicken Salad

Chocolate Fruit Smoothie

Guilt Free Shrimp Scampi

DAY 25

Whole Wheat Toast with a Vanilla Compound Butter

A Small Apple with 1 oz. of Almonds

Arnolds Pizza Rounds

Happy Crabbies

Rons Asian Flank Steak

Turkey Bacon Egg White Crumble

of an Arnolds Whole Wheat Bun, toasted and Covered with Tbs. of Peanut Butter and Complimented with a Protein Shake (One Scoop of Protein mixed with 16 oz. of H2O) One Light Swiss Laughing Cow Triangle with Kashi Crackers and Protein Shake (One Scoop of Protein mixed with 16 oz. of H2O)

Honey Turkey with Light Veggie Cream Cheese Roll-Up

1 cup Fresh Strawberries with cup of Plain Fat Free Yogurt That Has Been Mixed With Scoop of Vanilla Protein Powder

DAY 26

Cranberry, Spinach Stuffed Chicken Breast

DAY 27

Sweet Potato Bake

Chicken Cesar Salad

Cottage Cheese Banana Pudding

Zesty Italian Pasta with Tuna

Blueberry Pancakes

Fruit Smoothie Protein Shake

Chicken California Roll-Up

Light Veggie Cream Cheese with Celery and Carrots and a Protein Shake (One Scoop of Protein mixed with 16 oz. of H2O)

DAY 28

Chicken Fajitas

Week 5
BREAKFAST DAY 29
Chocolate CocoBanana Bowl

SNACK
Protein Shake with Crystal Light Packet and an Orange

LUNCH
Chicken Yogurt Salad

SNACK
Apple Wedges with Peanut Butter

DINNER
BBQ Shrimp Skewers

DAY 30

Chocolate Protein Oatmeal

Cottage Cheese and Grapes

Grilled Chicken and Pear Salad

Pineapple and Peach Protein Smoothie

Grilled Tuna Steak

Breakfast

Chocolate Cocoa-Banana Bowl

1 serving

1 cup low-fat cottage cheese cup fat-free yogurt 1 medium banana, sliced 2 tsp. of sugar free cocoa powder 1 packet of sugar substitute Combine cottage cheese, yogurt, cocoa powder, and sugar substitute together in a bowl. Cut banana and place on top of cottage cheese mixture. Enjoy! Grape-Nut Berry Crunch
1 serving

1 cup of low-fat cottage cheese 1 packet sugar substitute 1 tsp. vanilla extract cup of fresh berries 2 Tbs. Grape-Nut Cereal Mix together the first three ingredients in a bowl. Throw your berries over top of the cottage cheese mixture and then sprinkle your Grape-Nut cereal over top of the berries. Enjoy! Blueberry Pancakes 1 egg cup light vanilla soy milk cup sugar free applesauce 1 tsp. vanilla extract 1 Tbs. brown sugar substitute 3 tsp. baking powder tsp. cinnamon 1 cup whole wheat flour cup frozen blueberries In a large bowl crack and whisk your egg until mixed. Add milk, applesauce, and vanilla, mix slightly. Add all of your dry ingredients and mix, but DO NOT over mix. When mixed, add your frozen blueberries and make a couple of swipes with your spoon. Pour batter on to a medium hot griddle that has been sprayed with cooking spray. Flip the pancake when the pancake dough starts to bubble on the side that is facing up, or until bottom side is lightly golden brown. Note: Serve with sugar free syrup or a blueberry drizzle, which is just blueberries and honey blended in a blender.

Sweet Potato Bake 10 egg whites 1 medium sweet potato, chopped into small chunks (like a hash) 1/2 cup green onion, sliced 1/3 cup red bell pepper, chopped 1/3 cup green bell pepper, chopped 1/2 cup mushrooms, chopped 2 cups fresh spinach leaves 2 Tbs. fat free Swiss cheese, shredded 2 tsp. ground black pepper 1/2 cup whole wheat bread crumbs Preheat oven to 400 degrees. Lightly spray a 9x13 baking pan with cooking spray. Put your egg whites in a large bowl and whisk until thoroughly mixed. Add all the rest of the ingredients and mix, when mixed let stand for about 5 minutes. Place mixture into baking pan and bake for about 20 minutes or until egg mixture is solid. Enjoy!! Whole Wheat Toast with a Vanilla Compound Butter
1 serving

1 slice of whole wheat toast Vanilla protein powder Low-Cal. Spreadable Butter Pinch of cinnamon Place your toast in the toaster. While bread is toasting mix vanilla protein powder, butter, and cinnamon in a bowl. Spread about a tsp. or so over your toast and enjoy. If you have any leftover butter mixture, go ahead and put in a Tupperware container and place in the fridge for next time. Salsa Egg White Roll-Up
1 serving

2 egg whites 1 Tbs. Fat Free Cheddar Cheese 1 Tbs. Salsa Tbs. Fat Free Sour Cream 1 Whole Wheat Tortilla Shell Scramble your egg whites and salsa together in a saut pan. When the eggs are cooked through, remove them from the pan and into a small tortilla shell. Add your cheese on top of your egg mixture and place it in the microwave for about 15 seconds. When it is done add your sour cream and the roll your tortilla up and eat immediately.

Orange Julius Protein Shake

1 serving

4 oz. light vanilla soy milk 4 oz. O.J. 8 oz. H2O 1 cup oatmeal banana 1 scoop vanilla protein powder 1 Tbs. orange flavored Metamusle 4 ice cubes Place all ingredients in a blender and blend on high for about 45 seconds. Blueberry Oatmeal
1 serving

1 serving of old fashioned oatmeal, cooked cup fresh blueberries 1 Tbs. Blue Diamond (Cinnamon and Brown Sugar flavored) almonds, crushed scoop vanilla protein powder Mix uncooked oatmeal with H2O and cook based on directions. When cooked add blueberries, almonds, and protein and mix. Biscuits and Gravy
1 serving

4 oz. turkey sausage 1 Tbs. whole wheat flour 1 cup skim milk Pepper to taste One whole wheat English muffin or an Arnolds whole wheat bun, either toasted Brown your turkey sausage. When the turkey is all the way cooked through add your milk and whole wheat flour and use a fork to mix thoroughly. Keep mixing over heat until mixture begins to thicken, and then remove from heat. Toast your English muffin or Arnolds bun and pour mixture over top. NOTE: Make sure you add some more protein to this Breakfast, like scrambled egg whites.

Banana Mango Protein Shake

1 serving

cup fresh mango, peeled and chopped banana cup OJ 1 scoop vanilla protein cup light vanilla soy milk 8 oz. H2O Place all ingredients into blender and blend on high until smooth. Fruity Split with Cottage Cheese
1 serving

medium banana, diced cup fat free cottage cheese cup fresh raspberries cup fresh blueberries Place your cottage cheese in a bowl and add banana. In a blender place raspberries and blueberries and blend on high. When berries are smooth drizzle it over the cottage cheese and bananas. English Muffin Bake
1 serving

whole wheat English muffin cup fat free cottage cheese tsp. sugar substitute tsp. ground cinnamon Preheat oven to 350 degrees. In a small bowl mix together the cottage cheese, sugar, and cinnamon and spread mixture on your English muffin round. Place muffin round on a cookie sheet and place in the oven until lightly brown, this takes about 5 minutes. Serve with a side of grapes.

Apple Pie Oatmeal

1 serving

1 serving of Old Fashioned oatmeal, cooked 1 tsp. sugar substitute 1 tsp. brown sugar substitute 1 Tbs. green granny smith apple, peeled and chopped 1 pinch of apple pie spice scoop of vanilla protein powder Place one serving of Old Fashioned oatmeal, and apples in a bowl with H2O and follow microwave directions and cook. When done cooking mix in sugars, apple pie spice and protein powder. Egg and Ham Breakfast Sandwich
1 serving

2 egg whites 1 whole wheat English muffin or bagel 1 thin deli slice low fat ham Spray a non-stick pan with cooking spray and place egg whites in pan. Cover with lid. When Eggs are done on one side, flip and cook until other side is done. When the eggs are done remove them from the pan and place the ham in the pan and brown on both sides, while your ham is browning toast English muffin or bagel. Place egg and ham on English muffin and enjoy.

Vanilla Protein Oatmeal

1 serving

1 serving of Old fashioned oatmeal 1 scoop vanilla protein powder 1 Tbs. raisins H2O A splash of light vanilla soy milk In a microwave safe bowl add one serving of oatmeal, raisins, and the appropriate amount of H2O that is recommended on microwave cooking instructions, which are found on the oatmeal container. Place in microwave and cook as directions read. When finished add a splash of your vanilla soy milk and 1 scoop of vanilla protein and mix.

Breakfast Burrito
1 serving

1 Tbs. onion, chopped 1 Tbs. red bell pepper, chopped 1Tbs. mushrooms, chopped 1 tsp of minced garlic 2 egg whites 1 Tbs. of fat free cheddar cheese 1 Tbs. fat free cottage cheese 1 Tbs. of salsa 1 whole wheat tortilla shell Coat a small skillet with non-fat cooking spray and place over medium-low heat. Add chopped onion, bell pepper, and mushrooms. Saut for two minutes. Add minced garlic and then immediately add 2 egg whites. Cook eggs thoroughly to get out excess water left from vegetables. Warm one whole-wheat tortilla for 15 seconds in the microwave. Take shredded fat-free cheddar cheese, fat free cottage cheese, salsa, and egg mixture and pile high on tortilla. Carefully roll or fold up and enjoy with a BIG glass of water. A nice, spicy start to the day! Chocolate Banana Protein Muffins
6 servings

4 lg. egg whites 2 cups oatmeal (uncooked) 2 scoops chocolate protein powder 1 mashed banana 1 tsp. Vanilla 5 pkgs. Equal sugar substitute Pre-heat your oven to 400 degrees. Mix all the ingredients together. Coat a 6-cup muffin tin with cooking spray and spoon mixture into cups; this should make exactly 6 muffins. Bake for 20 minutes. Cool for a couple minutes before turning out, you may need to use a butter knife around edges of pan to get them to come out a little easier.

Whole Wheat Pancakes

2 servings

cup of regular oatmeal, uncooked 6 egg whites 1 cup low fat cottage cheese 1 tsp vanilla extract 4 packet of sugar substitute Place all ingredients into a blender and blend on high until ingredients are smooth but not runny. Add cinnamon if desired. Place a non stick skillet over medium heat and spray with cooking spray. When pan is hot add some of the mixture to the pan making a circle. When the mixture has become golden brow on one side and air bubbles start forming at the top then go ahead and flip your pancake. Great with Sugar free syrup. Spinach and Honey Turkey Egg White Omelette
1 serving

2 egg whites cup honey turkey, cut into small pieces 1 cup fresh baby spinach leaves 1 Tbs. reduced fat Swiss or provolone cheese, shredded Place a non stick saut pan over medium heat and spray with cooking spray. Also take a small sauce pan and place over medium heat. When the sauce pan is hot add your turkey and spinach, the spinach will wilt down quickly then you can stir frequently. When the saut pan is hot add your egg whites and cover with a lid. When one side of egg whites are done flip to the other side, after you do this you can go ahead and add your turkey mixture on top of one half of the egg whites and fold the other half of egg over top. Sprinkle cheese over top of omelette and serve. Strawberry Banana Protein Shake
1 serving

medium banana 4-5 frozen strawberries 1 scoop vanilla protein powder H2O This is what I make myself almost every morning for breakfast, its quick, easy, and great when I am on the run. I make this in my Magic Bullet, but if you do not have a Magic bullet you can make this in your blender to. I put my banana in my Magic Bullet cup first, and then I add my H2O until it is just a little more then half full but not much. Then I add my protein and strawberries. I screw my lid on and blend for about 30 seconds. If you are going to use a blender I would put all my dry ingredients in first and then add my H2O until it hits the 16 oz. mark.

Peanut Butter Banana Split with a Granola Sprinkle

1 serving

1 medium banana, halved lengthwise 1 Tbs. fat free peanut butter cup fat free vanilla yogurt 1 Tbs. Granola 1 Tbs. raisins Take your banana halves and cover the cut sides with peanut butter and place in a bowl. Pour your yogurt over top and sprinkle with granola and raisins. Note: You could even replace your yogurt with cottage cheese if you wanted to. Sweet Potato Skillet
2 servings

1 medium sweet potato, peeled and cut into TINY squares onion, chopped into small pieces 6 egg whites 1 garlic clove, minced 1 tsp. fresh parsley, minced 1 tsp. ground black pepper 1 Tbs. reduced fat cheddar cheese Take two small non stick saut pans place over medium heat; spray both with a cooking spray. In one saut pan add the sweet potato and onion and cover with a lid. In the other saut pan add your egg whites and scramble, when the egg white are cooked completely remove from heat and set aside. The sweet potato mixture will take a bit longer, cook this mixture until sweet potatoes are browned and tender, then add garlic, pepper, and parsley and cook for about 45 more seconds. Place sweet potato mixture on a plate and top with egg whites, and sprinkle with cheese. Scramble Sandwich
1 serving

2 egg whites 2 crisp iceburg lettuce leaves 1 Tbs. reduced fat cheddar cheese 1 tsp. sugar free ketchup 2 pieces of whole wheat bread, toasted Place a non stick saut pan over medium heat and spray with cooking spray, add your egg whites and cover with a lid. Cook eggs until one side is done then flip. When egg whites are done place on a piece of toast and sprinkle cheese on top of egg whites. Place lettuce on eggs and spread ketchup on other piece of toast and place over top of lettuce and enjoy.

Reeses Peanut Butter Protein Shake

1 serving

1 Tbs. fat free peanut butter 1 scoop chocolate protein 16 oz. fat free milk 6 ice cubes Place all ingredients in a blender and blend on high for about a minute. Veggie Egg White Omelette
3 servings

6 egg whites cup zucchini cut in half, sliced cup yellow squash cut in half, sliced cup asparagus cut in pieces 3 Tbs. reduced fat cheddar cheese Place a non stick saut pan over medium heat and spray with cooking spray. When the saut pan is hot add two egg whites and cover with a lid. While egg whites are cooking I throw all of my veggies in a small Ziploc Steamer Bag and throw it in the microwave for about 3 minutes or until veggies are bright green in colour. When one side of egg whites are done flip to the other side, after you do this you can go ahead and add your steamed veggie mixture on top of one half of the egg whites and fold the other half of egg over top. Sprinkle 1 Tbs. of cheese over top of omelette and serve. You can make three omelettes using this recipe or you could just use two egg whites and 1 Tbs. of cheese and save your leftover veggies for either other omelettes in the week or use as a side dish for one of your meals. Turkey Bacon Egg White Crumble
1 serving

3 egg whites 1 green onion, diced 1 tsp. reduced fat cheddar cheese cup fresh mushrooms, chopped 2 pieces of turkey bacon, cooked Place a non stick saut pan over medium heat and spray with cooking spray. When the saut pan is hot add egg whites and scramble. Place a separate saut pan over medium heat and add onion and mushrooms, when this mixture is done sauting add to the egg whites and mix. Place egg mixture on a plate when done cooking and crumble bacon over top and sprinkle with cheese.

Chocolate Protein Oatmeal

1 serving

1 serving of Old fashioned oatmeal 1 scoop Chocolate protein powder 1 Tbs. slivered almonds H2O A splash of light chocolate soy milk In a microwave safe bowl add one serving of oatmeal and the appropriate amount of H2O that is recommended on microwave cooking instructions, which are found on the oatmeal container. Place in microwave and cook as directions read. When finished add a splash of your chocolate soy milk and 1 scoop of chocolate protein and mix. Sprinkle the top with your slivered almonds Banana Peach Smoothie
1 serving

medium banana fresh peach or five frozen peach sections 8 oz. light vanilla soy milk 8 oz. H2O cup low fat peach flavored yogurt Place all ingredients in a blender and blend on high for about a minute. Chai Infused Banana Protein Smoothie
1 serving

1 large banana, peeled and frozen 1 cup light vanilla soy milk 2 chai tea bag 1 packet of sugar substitute 2 Tbs. fat free vanilla yogurt 1 cup H2O 1 scoop vanilla protein powder Place banana in freezer for about 30 minutes or until frozen. Pour milk into a microwavesafe bowl; microwave on HIGH for 1 minute or just until milk boils; add chai tea bags and let steep for 20 minutes, pressing bag gently with a spoon to release chai flavor. Remove and discard tea bags; chill chai flavored milk for 10 minutes. Combine frozen bananas, sugar substitute, yogurt, H2O, protein powder, and chai flavored milk in a blender. Process mixture until smooth, stopping to scrape down sides.

Whole Wheat Bagel with a Salsa Cream Cheese Blend

1 serving

2 egg whites 2 oz. fat free cream cheese 1 Tbs. Salsa of a whole wheat bagel Place a non stick saut pan over medium heat and spray with cooking spray. When the saut pan is hot add egg whites and scramble. In a bowl add your cream cheese and salsa and mix. Toast your bagel and spread cream cheese mixture over bagel. Top bagel with egg whites and enjoy.

Snacks

Chocolate Fruit Smoothie

1 serving

cup light vanilla soy milk cup H2O 1 Tbs. cocoa powder 1 packets of sugar substitute cup frozen berries of your choice 1 cup fresh fruit Combine all ingredients in a blender and blend on high until mixed thoroughly. Cottage Cheese Banana Pudding
1 serving

1 cup low-fat cottage cheese 1 tsp. vanilla extract 1 medium banana, sliced Pinch of cinnamon, or brown sugar substitute Place the cottage cheese, vanilla, and banana in a bowl and mix. Sprinkle the top with either cinnamon or brown sugar substitute. Fruit Smoothie Protein Shake
1 serving

cup low-fat cottage cheese 1/3 cup non-fat flavored yogurt cup H2O 1 scoop Vanilla Protein Powder 4 Frozen Strawberries Place your cottage cheese in a blender and blend until the cottage cheese is smooth. Add your yogurt, H2O, and protein and blend again until mixed. Add your strawberries and blend one more time and enjoy.

Cottage Cheese Oatmeal Fruit Blend

1 serving

cup fat free cottage cheese 1 cup of your favorite FRESH fruit cup dry oats, such Old Fashioned Oatmeal Mix all ingredients together in a bowl and enjoy.

Chocolate Mint Shake

1 serving

1 scoop chocolate protein powder 12 oz. H2O 3 tsp. sugar free hot cocoa mix tsp. peppermint extract 4 or 5 ice cubes Place all ingredients into a blender and blend on high for about 35 to 45 seconds. Pour into a glass and enjoy! Happy Crabbies 6 hard boiled eggs cup crab meat, finely chopped 2 Tbs. fat free Miracle Whip 2 tsp. Dijon mustard 1 tsp. lemon juice 1 tsp. ground black pepper Crack and de-shell hard boiled eggs. Cut eggs lengthwise and discard yolks. Mix all the other ingredients in a small bowl. Fill the egg halves with crab mixture and enjoy. Apple Cinnamon Spread
1 serving

1/2 of a green granny smith apple, peeled, cored, and cut into small chunks 1 tsp. cinnamon cup fat free cottage cheese Combine all ingredients in a microwave safe bowl and heat in the microwave for about 20 seconds. Put this on top of a toasted piece of whole wheat bread, whole wheat English muffin, or a whole wheat bagel.

Right to the Core Apple Goodness

1 serving

1 Tbs. organic peanut butter, creamy tsp. honey 2 tsp. raisins 1 tsp. old fashioned oatmeal, uncooked 1 medium apple, cut in half and cored Mix the first four ingredients together in a bowl. Separate mixture in half and spoon mixture into the middle of both apple halves. You can eat it right away, but I chill mine for about an hour and then eat. BLT Boats
1 serving

1 piece of turkey bacon, cooked 3 Tbs. cherry tomatoes, quartered cup shredded lettuce Tbs. fat free miracle whip 1 tsp. fat free plain yogurt tsp. black pepper tsp. garlic powder 1/2 medium cucumber Combine the first seven ingredients in a bowl. Peel your cucumber and cut both ends off and cut the cucumber in half length wise. Take a melon baler and scoop out the middle of the cucumber, leaving two cucumber boats. Spoon the mixture from the bowl into one of the cucumber halves. You can either cut the cucumber into small 2 individual boats or you can leave it long and enjoy it like this. Frozen Sweet Treat 8 oz. fat free strawberry yogurt 3/4 cup orange juice 2 tsp. Vanilla extract 2 cups frozen strawberries 1 packet sugar substitute 1 scoop vanilla protein powder Cupcake papers Wooden Popsicle sticks Place yogurt, OJ, and vanilla in a blender and blend on high until smooth. Pour ingredients evenly into cupcake papers, filling each a little more then half full. Place in freezer for about a an hour to an hour, then place wooden Popsicle sticks into the middle of each cupcake paper mixture and freeze completely.

Popcorn Trail Mix

2 servings

2 cups air popped popcorn 2 Tbs. raisins 2 Tbs. sunflower seeds 1/8 cup dry roasted un-salted peanuts 1/8 cup un-salted almonds Air pop your popcorn and place in a bowl. Add the rest of the ingredients and mix. Separate into two servings. Banana with a Succulent Dipping Sauce
1 serving

cup fat free sour cream 2 oz. fat free cottage cheese 3 tsp. light vanilla soy milk tsp. vanilla extract packet of sugar substitute 1 pinch of nutmeg 1 medium banana Place sour cream, cottage cheese, milk, vanilla, and sugar in a blender and blend on high until smooth. Pour mixture into a bowl and you can either dip your banana into it or slice your banana on top and eat. BBQ Flavored Air Popped Popcorn
4 servings

1 Tbs. paprika 1 tsp. onion powder tsp. garlic powder tsp. chili powder 8 cups popcorn, air popped Cooking spray In a bowl mix the first four ingredients. Take your already popped popcorn and place on a rimmed cookie sheet and lightly spray popcorn with cooking spray. Sprinkle your spice mixture over the popcorn and then toss the popcorn in a bowl and enjoy with a BIG glass of H2O.

Cool Veggie Tray with Dip

1 serving

1 cup cucumber slices 1 cup carrot sticks 1 celery stalk, cut into long slices Dip: cup fat free plain yogurt 1 tsp. honey 1 tsp. lemon juice 1 tsp. lemon zest 1 tsp. garlic powder Pinch of curry powder Pinch of ground black pepper Mix all dip ingredients in a bowl and eat with veggies. Tomato Basil Stack
1 serving

1 large tomato slice 1 oz. part-skim mozzarella cheese, found in your deli usually 3 fresh basil leaves 1 tsp. extra virgin olive oil 1 tsp. balsamic vinegar Ground black pepper, to taste On a plate place your tomato slice, then your basil leaves, followed by your mozz. cheese. Drizzle the olive oil and vinegar over top and finish it off with a bit of freshly ground black pepper. Strawberry Shortcake Shake
1 serving

10 oz. H2O 4 strawberries, frozen 3 Health Valley oat bran graham crackers 6 ice cubes 1 scoop of vanilla protein powder Place all ingredients in a blender and blend on high until smooth, about a minute.

Chocolate Protein Frozen Banana

1 serving

1 chocolate flavored EAS Myoplex RTD drink (an already mixed chocolate protein drink) 1 medium banana, peeled 1 wooden skewer Take a banana that has been peeled and push a skewer through it. Pour the chocolate Myoplex into a bowl. Place the banana into the bowl and turn to coat in the chocolate protein. After it has been well coated leave it in the bowl and place it in the freezer for about twenty minutes. After twenty minutes take the bowl out of the freezer and swirl the banana around again until fully coated. Take banana out of bowl and place on wax paper and place it into the freezer again for another twenty minutes and then eat. Guacamole Salsa
1 serving

1 avocado 1 small garlic clove, minced cup red onion, small dice 1 teaspoon lime juice 2 Tbs. fresh cilantro, minced Slice each avocado in half, twist and pull apart. Take a sharp knife and whack it into the pit, so that the knife is secure into the pit, twist the knife and this will remove the pit. Scoop out flesh with spoon into a medium bowl, smash avocado with fork until there are mushy chucks. Add garlic, onion, cilantro, and lime juice. Mix well. Eat this with a serving of organic blue chips or your choice of raw veggies. Chocolate Fruit Dip with Assorted Fruit
2 servings

1 cup fat free vanilla yogurt 2 Tbs. Light chocolate soy milk scoop chocolate protein powder

Put your yogurt in a small bowl and set aside. In a small saucepan combine the milk and protein powder and whisk continually until mixed thoroughly. Add your protein mixture to your yogurt mixture and mix fast to get lumps out. You can either eat this right away with assorted fresh fruit or refrigerate in an air tight container.

Popcorn Delight
1 serving

2 Tbs. low fat or sugar free organic peanut butter 1 cup air popped popcorn Take one cup of air popped popcorn and place in a bowl. Melt 2 Tbs. of low fat or sugar free peanut butter in microwave for 30 seconds. Drizzle peanut butter over popcorn in different stages and toss to mix. Dream Cicle Smoothie
1 serving

3/4 cup water 1/4 cup Orange Juice 1/4 cup plain yogurt 1 Scoop Vanilla Protein Powder 1/2 banana 5 ice cubes Blend all ingredients in a blender on high until smooth. Enjoy! Fruit Salad Blend
2 servings

4-5 fresh strawberries 1/4 cup crushed pineapple 1 banana cup cottage cheese In a bowl, combine 1 banana, 4-5 fresh strawberries, and 1/4 cup crushed pineapple. Add an equal portion of cottage cheese. This is a great and tasty meal to take anywhere. For a change, add 1 package of sugar-free raspberry gelatine.

Apple Walnut Yogurt Protein Bowl

1 serving

1 apple (any flavour, I like Red Delicious) 2-3 Tbs. fat free vanilla yogurt 1-2 Tbs. chopped walnuts Cinnamon Wash & chop the apple (do not peel). In a small bowl mix the apple with the yogurt. Sprinkle the apple yogurt mixture with as much cinnamon as you like. Sprinkle walnuts over apples and enjoy. This would also be great with pears.

Fiber One Delight

1 serving

3/4 cup fat free cottage cheese 1 Tbs. Fiber One Cereal 1 Tbs. Organic peanut butter A pinch of brown sugar substitute Mix together cottage cheese with peanut butter. Add cereal and sprinkle with brown sugar substitute. Great, sweet snack even if you hate cottage cheese. If you are on the go, mix all ingredients except for cereal. Add your cereal when you are ready to eat, because it gets soggy fast. Red Pepper Hummus with a Side of Raw Veggies
4 servings

1 can Garbanzo beans, rinsed 3 strips of roasted red pepper, rinsed 2 cloves garlic, peeled 3 tbsp. flaxseed oil (or olive oil) Pepper Water for consistency Raw vegetable of your choice Drop all the ingredients in your food processor and whip until all lumps are gone. You will probably have to add a Tbs. of water or so to make it creamy. Eat with raw veggies of your choice. Banana and Peanut Butter Protein Shake
1 serving

1 scoop of vanilla protein powder 1 Tbs. of all-natural peanut butter 16oz. of H2O medium banana 3 ice cubes Place all five ingredients in a blender and blend on high for about a minute.

Sweet Treat Rice Cake

1 serving

1 Fit N Active caramel flavoured rice cake 1 Tbs. fat free plain yogurt 2 Tbs. fat free cottage cheese scoop vanilla protein powder 2 fresh strawberries, sliced In a bowl mix yogurt, cottage cheese, and protein. Place cottage cheese mixture on top of rice cake and top with strawberries. Fully Loaded Knox Blox 3 small boxes of fat free sugar free raspberry Jell-O 4 Packets of unflavoured Knox Blox Gelatine 2 scoops vanilla protein powder 2 cups frozen raspberries, thawed 4 cups H2O Pinch of cocoa powder Place a pan over high heat and add 4 cups of H2O, bring to a boil. In a large bowl put Jell-O, gelatine, protein and raspberries. Add the H2O to the bowl and stir until Jell-O mixture is dissolved. Pour mixture into a 9 x 13 sheet pan and place in the refrigerator until completely firm. Cottage Cheese Chocolate Parfait
1 serving

1/2 cup plus 1 Tbs. fat free cottage cheese, total you want 9 Tbs. 1 small box of sugar free, fat free chocolate pudding cup fat free skim milk Using the milk and pudding, mix by following directions on box. When your pudding is done and ready to use get a glass and layer both the pudding and cottage cheese three times, starting with the pudding: 2 oz. of pudding, 3 oz. cottage cheese, 2 oz. of pudding, 3 oz. cottage cheese, and 2 oz. of pudding, 3 oz. cottage cheese. Sprinkle the top with some cocoa powder and enjoy.

Guilt Free Frozen Chocolate Treat

1 serving

1 packet of sugar free, fat free hot chocolate mix cup H2O 1 scoop chocolate protein powder 1 Tbs. light Cool Whip topping Bring H2O to a boil. Mix hot cocoa and chocolate protein and pour H2O into mixture, whisk until dissolved. Pour mixture into a freezer safe container, cool, and cover. Place container into freezer until frozen. When ready to eat let sit at room temperature until soft around the edges. Place a Tbs. of cool whip on top and enjoy. I Cant Believe Its Not an Ice Cream Sandwich
1 serving

1 whole Health Valley oat bran graham cracker 1/3 cup light Cool whip 2 Tbs. fresh strawberries, chopped scoop vanilla protein powder Break the graham cracker in half so you have two. In a bowl mix the cool whip, strawberries, and protein powder. Place mixture on top of one graham cracker and top mixture with the second graham cracker and place in the freezer until the cool whip mixture is frozen. Pineapple and Peach Protein Smoothie
1 serving

cup frozen pineapple chunks cup frozen peaches 1 scoop vanilla protein powder 1 cup light vanilla soy milk 1 cup H2O Place all ingredients in a blender and blend on high for about 1 minute.

Lunch

Egg White Salad Sandwich 4 Eggs 1 Tbs. Fat Free Miracle Whip Tsp.Yellow Mustard 1 Celery Stalk, diced 1 Tsp. Ground Black Pepper 2 Crisp Lettuce Leaves 1 Whole Wheat Piece of Bread Boil your eggs until you have a hard boiled egg. When eggs are done take out of H2O and cool. When cooled crack open and remove shell. Cut the egg in half and remove all the egg yolks. Dice up the egg whites and place in a bowl, add mayo, mustard, celery, and black pepper, mix thoroughly. Toast your bread. When bread is toasted place your lettuce on bread followed by egg white salad mixture. Eat with a fork. This would be good with a side of fresh veggies. Chinese Chicken Salad One 4oz. Grilled Chicken Breast, chopped cup green onion, sliced 1 cup broccoli slaw 2 Tbs. sesame oil 2 Tbs. liquid amino 3 Tbs. rice vinegar 2 Tbs. fresh ginger, minced 1 tsp. red pepper flakes 2 Tbs. fresh cilantro, minced cup brown rice, cooked Place all the ingredients, except for the brown rice in a large mixing bowl and mix together. Place in the fridge for about 3 hours before eating so all the juices have enough time to marinate and soak up the flavors. When ready to eat, place cup cooked brown rice on a plate and add 1 cup of the chicken salad over the rice.

Mr. Crab Roll-Ups 1 cup crab meat, chopped 1 tsp. Fat Free Miracle Whip 1/8 cup frozen peas, cooked cup onion, sauted 1 tsp. ground black pepper 1 whole wheat tortilla shell Chop your crab meat and place in a bowl. Saut your onion in a saut pan until onion is translucent in color, and then add to crab meat. Place your frozen peas in a colander and place under hot running tap H2O for about 30 seconds, when finished add your peas to the crab mixture. Add your mayo and pepper to the mixture and mix all the ingredients. Place mixture in a whole wheat tortilla shell, wrap and enjoy. Crunchy Chicken Salad
2 servings

Two 4oz. Grilled Chicken Breasts, chopped cup frozen peas, cooked cup celery, chopped cup red onion, diced 1 Tbs. fat free Miracle Whip 1 Tbs. light sour cream 1 Tbs. fat free plain yogurt 1 Tbs. ground black pepper Get out a large mixing bowl and add all the ingredients listed, mix thoroughly. Place on a piece of whole wheat bread that has been toasted. Eat with a fork and compliment the meal with some fresh veggies. Chicken Yogurt Salad
1 serving

1 grilled chicken breast, chopped cup salt free black beans, rinsed cup Salsa 1 Tbs. fat free yogurt 2 cups thinly sliced lettuce Mix chicken, black beans, salsa, and yogurt together in a mixing bowl. On a plate place your lettuce and over the top pour your chicken mixture and eat.

Chicken Apple Walnut Salad with a Balsamic Vinegar Dressing

1 serving

One 4 oz. grilled chicken breast, sliced of a Granny Smith apple, cored and chopped into 1 pieces 1/8 cup toasted walnut pieces 2 cups mixed frisee salad greens 2 Tbs. Fat Free Feta Cheese cup balsamic vinegar 1 Tbs. honey In a sauce pan place your balsamic vinegar and honey, whisk to mix and bring to a boil. On a plate place your salad, then your apples, chicken, walnuts, and then feta cheese. When your dressing has reduced to a thicker substance take off the heat and drizzle over your salad. Tuna Burgers
1 serving

1 can of tuna packed in H2O, drained 6 salt free pretzels, crunched up 1 egg white 1 tsp. fresh parsley, minced 1 tsp. lemon juice 1tsp. ground black pepper 1 tsp. garlic powder In a medium bowl place all the above ingredients and mix together with hands like you would meat loaf. After mixed, separate mixture in half and pat mixture into patties. Heat a large non-stick pan over medium high heat and spray with cooking spray. When pan is hot, place both patties into pan. Cook patty until both sides are golden brown and somewhat firm. This is really great over a bed of lettuce with a smidge of salt-free ketchup.

Chicken Cesar Salad

4 servings

2 Tbs. grated fat free Parmesan Cheese cup fat free mayo 1 Tbs. H2O 1 Tbs. Lemon Juice 1 clove garlic, minced tsp. liquid amino tsp ground black pepper 10 cups romaine lettuce, chopped Four 4 oz. grilled chicken breasts, sliced into thin strips Combine the first seven ingredients in a mixing bowl and whisk until thoroughly mixed and creamy. Separate lettuce on four plates and add one 4 oz. chicken breast on top of each plate of lettuce. Drizzle each salad with about 1 to 1 Tbs. of dressing and enjoy. Just remember the dressing is what makes a healthy salad into a walking heart attack so use the dressing as sparingly as possible. Apple Berry Almond Salad
4 servings

1 heads of lettuce, rinsed and cut into small pieces 1 medium red apple, washed and diced into small bite size pieces 1 medium granny smith apple, washed and diced into small bite size pieces 1/3 cup dried cranberries (I use Craisins) 5 oz. sliver toasted almonds 4 radishes, thinly sliced Three 4 oz. grilled chicken breasts cut into small chunks Dressing: cup dried cranberries (I use Craisins) 1 packet sugar substitute 2 Tbs. apple cider vinegar cup H2O tsp. ground mustard 2 Tbs. olive oil 1 tsp ground black pepper 1 tsp minced garlic tsp minced onion 1 Tbs. fat free yogurt Toss the top six salad ingredients into a bowl until mixed. Toss all the dressing ingredients into a blender and blend on high until smooth. Drizzle the dressing on top of the salad and toss again.

Chicken Feta Spinach Salad

1 serving

2 cups spring mix lettuce 1 cup fresh baby spinach leaves 1/3 cup sun dried tomatoes, chopped 2 Tbs. fat free feta cheese 1 Tbs. Extra Virgin Olive Oil 2 Tbs. Balsamic Vinegar 1 tsp garlic powder 1 tsp. ground black pepper One 4 oz. grilled chicken breast Take a small sauce pan and fill it with H2O and place it over high heat and bring to a boil. Put your sun dried tomatoes in the H2O and remove pan from heat. Leave the tomatoes in the H2O until softened. Mix salad greens together in a mixing bowl and toss chicken, tomatoes, and cheese on top. In a separate mixing bowl whisk together the olive oil, vinegar, garlic powder, and pepper. When mixed drizzle over top of salad.

Chicken Quesadillas
1 serving

1 whole wheat tortilla 2 Tbsp fat free cheddar cheese 4 oz of chicken breast, chopped 1 Tbs. salsa In a non stick skillet place one whole-wheat tortilla shell. On half of the tortilla shell, put your fat-free cheddar cheese and chicken and then fold the other half of the tortilla shell over on top of your chicken cheese mixture. When one side of the tortilla has become a golden brown flip it over and cook the same on the other side. When finished place the tortilla on a plate and cut into four triangles and top with a tablespoon of your favourite salsa. Grilled Chicken and Pear Salad
1 serving

1 pear, cored and sliced 2 cups mixed green lettuce 1/3 cup red seedless grapes, halved One 4 oz. grilled chicken breast 1 Tbs. green onion, chopped 1 Tbs. toasted walnuts, chopped

Dressing: 1 Tbs. white wine vinegar 1 Tbs. extra virgin olive oil 1 Tbs. fresh parsley, minced 1 tsp. lemon zest, grated 1 Tbs. honey Combine all the salad ingredients in a bowl. In a separate bowl whisk all dressing ingredients. Toss the dressing with the salad mixture, chill and enjoy. Chicken Salad Lettuce Wrap
2 servings

Two 4 oz. grilled chicken breasts 1 celery stalk, chopped into small pieces 1 cup red seedless grapes, halved 2 Tbs. vanilla fat free yogurt 2 to 4 Tbs. of light miracle whip 1 tsp. fat free sour cream Ground black pepper to taste cup slivered almonds, toasted cup raisins, not packed Grill two skinless chicken breasts and let rest for 10 minutes before cutting. After the chicken has rested at least 10 minutes, quarter and cut each chicken breast into small to medium size pieces and put into a large mixing bowl. Dice one celery stalk and add to your mixing bowl. Take one cup of red seedless grapes and cut each in half, add these to your mixing bowl as well. Add your yogurt, light miracle whip, sour cream, and raisins to your bowl. To toast your almonds, take a package of slivered almonds and measure out 1/2 cup. Place almonds on a microwave safe plate and microwave until almonds become slightly golden brown. It should only take a few minutes. Add the almonds to your bowl and mix all ingredients together until thoroughly mixed. Add pepper to your own flavor liking. I like placing this into an iceberg lettuce leaf and folding the lettuce around it to make a lettuce wrap. Not only does this make for a light entree but it also cuts the carb and calorie intake, by not having it on bread.

Chicken Caesar Ranch Roll-Up

3 to 4 servings

Two 4 oz. grilled chicken breasts 1 Tbs. ground black pepper cup reduces fat parmesan cheese 2 Tbs. of light ranch dressing 1 whole head of romaine lettuce, rinsed and chopped 1/3 cup fat free croutons 1 cup cherry tomatoes, quartered Whole wheat tortilla shells Cook two skinless chicken breasts and let rest for 10 minutes before cutting. After the chicken has rested at least 10 minutes, quarter and cut each chicken breast into small to medium size pieces and put into a large mixing bowl. Add your pepper, parmesan cheese, light ranch dressing, romaine lettuce, croutons, and cherry tomatoes. Mix all ingredients well. Fill one Mission whole wheat tortilla shell, roll and fold to make a burrito shape and serve right away. If you do not serve and eat right away the lettuce and croutons will sit in the dressing and begin to get soggy.

Chicken and Pear Flat Bread Pizza

1 serving

1/2 large red onion, thinly sliced 1 garlic cloves, minced 1 medium pear, peeled and thinly sliced cup shredded reduced fat mozzarella cheese 5 fresh basil leaves, thinly sliced cup fat free feta cheese One 4 oz. grilled chicken breast, chopped 1 whole wheat flat bread shell Preheat oven to 425 degrees. In a large non stick pan coated with cooking spray saut onions, until tender and translucent in color. Add garlic and saut for about a minute longer, when done cooking, remove from pan and place in a bowl. Spray the same skillet with cooking spray and add the pears. Saut the pears until tender and then throw them into the bowl with the onion mixture. Also add the chicken, feta cheese, and basil and mix. Take flat bread and place your chicken mixture on top and sprinkle with Mozzarella cheese. Place on a cookie sheet and pop it in the oven until the cheese has melted.

Chicken and Black Bean Pita Pizza with Roasted Red Pepper Hummus
2 servings

One 4 oz. grilled chicken breast, chopped 2 small whole wheat pita shells cup roasted red pepper hummus, split of a red bell pepper cut into thin strips 1/2 can no-salt-added black beans, rinsed and split 1 small red onion, cut in half and into thin onion strips A hand full of fresh cilantro, chopped cup fat free cheddar cheese, split Guacamole and fat free sour cream, optional Preheat oven to 450 degrees. Divide the chopped chicken into two equally divided piles. Take your two pita shells and place them on a hot grill or in the oven directly on the oven rack. Cook or grill for about 1 to 2 minutes per side, or until slightly toasted. Meanwhile, saut your onions and red bell peppers until onions are translucent in color. Place pita shells on a cookie sheet and spread 2 Tbs. of hummus over each pita. Top with black beans, chicken, onion and red pepper mixture, cilantro, and sprinkle with cheese. Bake for 5 to 8 minutes, or until cheese has melted. When done cooking cut into four wedges and top with guacamole or sour cream if desired. Turkey Cobb Salad Wraps
1 serving

2 large lettuce leaves 1 slice turkey bacon, cooked and cut in half 4 oz. honey turkey shaved of an avocado, peeled and cut into thin slices 2 tomato wedges Take your two lettuce leaves and lay 2 oz. of turkey in each and then layer each with bacon, avocado, and tomato. Roll each leaf up and enjoy.

Fastest Chicken Stir Fry

6 servings

1 tsp. olive oil 1 tsp. fresh garlic, minced 1 cup asparagus, cut into 2 segments One16oz. bag of pre-chopped stir fry veggies One10oz. bag of pre-shredded cabbage 1 cup fresh pineapple, chopped Two 4 oz. grilled chicken breasts, chopped into small chunks cup liquid amino Heat the olive oil in a large skillet or wok. Add the garlic and asparagus. Stir fry for 5 minutes or until the asparagus turns bright green. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender. Add the cooked chicken pieces and mix in the liquid amino. Stir fry for another minute, until the sauce is evenly distributed. Sexy Joes
6 servings

1 lb. 93/7 lean ground turkey 1 medium onion, chopped cup medium red bell pepper, chopped One 8 oz. reduced sodium canned tomato sauce 2 Tbs. liquid amino 2 Tbs. yellow mustard carrot, shredded 1 packet sugar substitute In a large skillet cook ground turkey, onion, red pepper, and carrot until turkey is browned and onion is translucent in color. Throw mixture into a colander and rinse fat off and place back into pan. Add tomato sauce, liquid amino, mustard, and sugar substitute to meat mixture and mix. Bring to a boil and cover for about five minutes. You can serve this on a whole wheat toasted Arnolds bun or over lettuce.

California Chicken Roll-Up

1 serving

1 whole wheat tortilla 1 Tbs. fat free sour cream 2 thin slices of avocado cup diced red onions Alfalfa sprouts 4 oz grilled chicken breast Spread 1 tablespoon fat-free sour cream on a small whole-wheat tortilla. Add two thin slices of avocado, 1/4 cup diced red onions, and alfalfa sprouts. Top with one portion of sliced grilled chicken breast. Veggie Tuna Melts
3 servings

2 cans water packed tuna cup fat free miracle whip cup celery, chopped cup carrot, chopped cup cucumber, peeled and chopped tsp. garlic powder tsp fresh dill weed, minced 6 pieces of whole wheat bread Combine all the ingredients above in a bowl, except for the bread. LIGHTLY coat one side of each piece of bread with butter and place three pieces of bread on a non-stick pan over medium high heat. Separate the tuna mixture in three parts and spread each tuna part over a piece of bread and top with another piece of bread. Cook like you would a tuna melt or toasted cheese. Carrot, Tuna and Raisin Salad
1 serving

1 to 2 raw carrots, peeled and shredded 1 small can white tuna packed in water 1/8 cup raisins Lemon juice to taste Mix all ingredients and enjoy. I actually like mine over a bed of finely sliced iceberg lettuce. (Adjust portion size to fit individual; portion of raisins should be one quarter of your normal portion size)

Ground Turkey Lettuce Salad

4 servings

1 lb. 93/7 lean ground turkey 1 red onion, diced into small pieces green pepper, diced into small pieces 1 Tbs. chilli powder 1 Tbs. taco seasoning 1/2 cup salsa 8 cups thinly sliced lettuce 1/2 cup fat free cheddar cheese 1 large tomato, chopped Take a non-stick saut pan and place it over medium heat. When the pan is hot, throw your ground turkey, red onion, and green pepper in to cook. When your meat is fully cooked and your onion is translucent in color place mixture into a strainer and rinse with water to remove any excess fat. Place your meat mixture back into the pan and add 1/4 cup of water, chili powder, and taco seasoning, mix thoroughly. Cook mixture until all water is gone. Place two cups of lettuce on a plate. Separate meat mixture into four equal parts and add one part on top of lettuce. Add 2 Tbs. of cheese, 2 to 3 Tbs. of tomatoes, and 2 Tbs. of salsa. You can also add a little dollop of fat free sour cream, or even some diced avocado. Honey Turkey Avocado Roll-Up
1 serving

3 oz. of honey turkey 2 slices of avocado Alfalfa sprouts 1 tomato slice cut in half One 8 whole wheat tortilla shell Place your whole wheat tortilla shell on a plate, add all the above ingredients to the middle of your tortilla and roll.

Tuna Salad in a Tomato Bowl

2 servings

1 can tuna packed in H2O, drained 1 carrot, shredded 1 celery stalk 1 tsp. garlic powder 1 tsp. fresh parsley, minced 1 tsp. ground black pepper 1 tsp. oregano cup red onion, small chop whole wheat bread crumbs 3 Tbs. fat free miracle whip 2 medium to large tomatoes In a large mixing bowl combine the first ten ingredients and mix well. Take your two large tomatoes and cut a whole in the top. Make the whole big enough so that you are able to get down inside to remove all the insides of the tomato so you just have the tomato bowl left. Fill the tomato bowl with your tuna mixture and enjoy. Marinara Chicken Portabella Sandwich
1 serving

One 4 oz. grilled chicken breast 1 large portabella mushroom cap, cut into strips 2 red onion strips 2 Tbs. marinara sauce 1 whole wheat bun Take a non-stick saut pan and place it over medium heat and spray with cooking spray. When the pan is hot, throw your mushroom strip and onion strips into the pan and saut until onions are translucent in color. Warm your marinara sauce in the microwave and toast your bun. Place your grilled chicken breast on half of your bun and add your mushroom and onion mixture on top, and finish it off with your marinara sauce. I like this with some fresh veggies on the side.

Turkey Bacon BLT Sandwich

1 serving

3 strips of turkey bacon 2 crisp lettuce leaves 2 tomato slices 1/2 Tbs. of fat free miracle whip 1 whole wheat Arnolds bun Cook your bacon in the microwave until crisp and break in half. Toast your bun and spread miracle whip on bun add your bacon, lettuce, and tomato. I like this with a side of cottage cheese and grapes. Arnolds Pizza Rounds
1 serving

1 whole wheat Arnolds Bun 1/3 cup chopped mushrooms cup 93/7 lean ground turkey 1 tsp. oregano 1 garlic clove, minced 2 Tbs. low sodium tomato sauce 2 Tbs. reduced fat mozzarella cheese Preheat oven to 375 degrees. Take a non-stick saut pan and place it over medium heat and add your ground turkey and mushrooms, brown and cook until meat is no longer pink in the middle. Take your Arnolds bun and split in half and place each half on a cookie sheet. In a small bowl mix the oregano, garlic and tomato sauce. Spread a tablespoon of tomato mixture over each Arnolds bun. Split your meat mixture in half and place each half over each bun and top each bun with a tablespoon of cheese. Bake until cheese melts. I usually eat these with a side salad. Honey Turkey Pita with Light Veggie Cream Cheese
2 servings

8 oz. deli honey turkey 4 crisp lettuce leaves cucumber, peeled and sliced 2 tomato slices 2 Tbs. fat free Vegetable Garden Cream Cheese 1 whole wheat pita cut in half Spread one tablespoon of cream cheese in each pita pocket. Add 4 oz. of deli meat 2 crisp lettuce leaves, some cucumber slices, and tomato. You literally will be stuffing all of this into your pita pocket and it will be pouring out, oh-so-good and oh-so-filling.

Chicken Veggie Quinoa Combination

3 servings

Two 2 oz. grilled chicken breasts, chopped 1 carrot, peeled and chopped medium yellow onion, chopped 1 celery stalk, diced 1 garlic clove, minced 3 Tbs. raisins 1 Tbs. sesame seeds, toasted tsp. cumin tsp. ginger 1 Tbs. liquid amino 1 cup quinoa 1 cup H2O Place a pan over high heat and add one cup H2O, bring to a boil. When H2O comes to a boil add your quinoa, reduce to a simmer and cover and cook until fluffy, about 15 minutes. Take a non-stick saut pan and place it over medium heat and spray with cooking spray. When pan is hot add your onion, carrot, and celery and cook until translucent in color. In a large mixing bowl add your chopped chicken, garlic, raisins, toasted sesame seeds, cumin, ginger, and liquid amino. When onion mixture is done go ahead and add that to your chicken mixture and the same goes with the quinoa. Toss all ingredients until well mixed and enjoy. This is good cold or hot.

Dinner

BBQ Shrimp Skewers

1 serving

5-6 Shrimp 2 Tbs. low sugar BBQ sauce 1 tsp. ground ginger 2 Tbs. Honey 1tsp. Lemon juice 1 half of a red pepper, cut into large chunks 1 half of a zucchini, cut into large chunks 1 mango, peeled and cut into large chunks 2 skewer sticks Place your skewer stick in H2O for about an hour so they absorb the H2O and not burn up on your grill. Mix your BBQ sauce, ginger, honey, lemon juice in a bowl and set aside. Alternate your peppers, zucchini, shrimp, and mango on your two skewer stick. Place on hot grill and baste with BBQ mixture while cooking. Serve with some cous cous and steamed veggies. Grilled Tuna Steaks with a Garlic Ginger Marinade
4 servings

4 Fresh Tuna Steaks Extra Virgin Olive Oil Ground Black Pepper Marinade: 1 Tbs. fresh ginger, minced 1 Tbs. fresh garlic, minced 2 Tbs. fresh parsley, minced 2 Tbs. dried onion, minced 1/3 cup fresh lemon juice 1/3 cup white wine vinegar 1/3 cup extra virgin olive oil Brush tuna steaks with olive oil and sprinkle with ground black pepper. Combine all ingredients for marinade, except for the olive oil and place in a small saucepan. Bring mixture to a boil and continue whisking. Boil mixture for about four minutes, whisking the entire time. Remove mixture from the heat and let cool. When cooled whisk in the olive oil. Brush tuna steaks with marinade and throw them on a hot grill. Continue to baste tuna while cooking. Cook tuna about 5 minutes per side or until it feels springy to the touch. This is great over a bed of brown rice with a mango-pineapple chutney over top the tuna.

Zesty Italian Pasta with Tuna

2 servings

2 cups of whole wheat spiral pasta 1 can water packed tuna, drained cup Kraft Fat-Free Zesty Italian Dressing 1 cup fresh Broccoli florets 1 tsp. fresh garlic, minced 1 tsp. oregano 2 Tbs. Fat-Free shredded parmesan cheese Boil pasta in a pot until pasta is el dente (crisp to the bite). Drain pasta and return to pot. In another pot of boiling H2O add your broccoli florets and cook until bright green in color. When bright green, remove from pan and place in a cold H20 bath, this will stop the cooking process right away. Add your cooked broccoli and the rest of the ingredients to the pasta and toss to mix. You can eat this right away your mix and place in your fridge for a while before eating to let the flavors marinate and enhance. Ground Turkey Marinara over Spaghetti Squash
6 servings

1 lb. 93/7 Lean Ground Turkey 1 can low sodium diced tomatoes 1 Tbs. fresh garlic, minced 2 Tbs. fresh basil, minced 1 Tbs. dried oregano 1 packet of sugar substitute medium red onion, diced 1 spaghetti squash Preheat oven to 350 degrees. Cut your spaghetti squash in half and discard all seeds and goo. Place the spaghetti squash in a baking dish and bake until very tender. While your squash is baking, brown your ground turkey. In a separate saut pan, saut your onion, and cook, until onion is translucent in color. Add your garlic and oregano to your onion and cook for about 30 seconds. Dont let your garlic over cook or it will become bitter. When your ground turkey is finished cooking, rinse meat with H2O and return to pan. Add your can of diced tomatoes, the packet of sugar substitute, and onion mixture to your meat and mix. Heat mixture and let the flavors marinate. When your spaghetti squash is done take it out of the oven and use a fork to remove squash from its outer shell. The squash will come out looking like little strands of spaghetti. Place about one cup of spaghetti squash onto a plate and add about cup of your meat marinara mixture on top of the spaghetti squash and garnish the top with some of your minced basil.

Chicken and Beef Kabobs

2 servings

One 4 oz. chicken breast, cut into large chunks 1 Sirloin steak, trimmed of fat and cut into large chunks 1 green bell pepper, cut into large chunks 6 mushroom caps onion, chopped into large chunks 4 skewer sticks 2 Tbs. fresh cilantro, minced Place your skewer stick in H2O for about an hour so they absorb the H2O and not burn up on your grill. Alternate your peppers, mushrooms, onion, chicken, and beef on your four skewer stick. Place the skewers on a hot grill and cook until meat is done and juices run clear. Serve over brown rice that has been tossed with your cilantro and with some steamed veggies. Guilt Free Shrimp Scampi
1 serving

6 pre-cooked shrimp 1 Tbs. fresh garlic, minced 1 tsp. fresh parsley, minced 1 tsp. lemon juice 1 tsp. white wine 1 cup whole wheat pasta Place some H2O in a pot and bring to a boil. When the H2O comes to a boil add the pasta and cook until el dente (crisp to the bite). While the pasta is boiling, place a saut pan over medium-high heat and add the remaining ingredients. Saut shrimp until heated through. On a plate, place cup of cooked pasta and pour the ingredients in the saut pan over top. Serve this with a salad.

Chicken Fajitas
4 servings

Four 4 oz. grilled chicken breasts, sliced into this strips 3 garlic cloves, minced cup 99% fat free, low sodium chicken broth 1 large sweet onion, cut into thin slices 1 red bell pepper, cut into thin slices 1 green bell pepper, cut into thin slices 4 whole wheat tortilla shells cup fat free cheddar cheese cup salsa 1 cup shredded lettuce Saut onions and bell peppers in a non-stick pan, until onions are translucent in color. When the veggies are done, add the chicken and the chicken broth and simmer for about 15 minutes. Drain any extra liquid before serving. Separate chicken mixture evenly four ways along with the fat free cheddar cheese, salsa, and lettuce. Spoon each equal amount into a tortilla shell and enjoy. Breaded Chicken Tenders with Sweet Potato Fries
1 serving

1 lb. boneless/skinless chicken breast 3/4 cup Fat Free Kraft Zesty Italian Dressing 1 cup Shredded Wheat (crumbs) Slice chicken breast into strips (you could also use chicken tenders instead) and marinade chicken breast in salad dressing for 1-2 hours. (Keep refrigerated).Remove chicken from marinade and roll in shredded wheat crumbs. Place chicken strips on a non-stick cookie sheet that has been sprayed with cooking spray. Bake at 400 degrees for approximately 35 minutes or until chicken is browned.

Sweet Potato Fries: 2 medium sweet potatoes, peeled and cut into sticks 1 tsp. extra virgin olive oil tsp. garlic powder tsp paprika Pinch of cayenne pepper Pinch of ground black pepper Pinch of red pepper flakes Preheat oven to 400 degrees. Spray a non-stick cookie sheet with cooking spray. Peel and cut 2 medium sweet potatoes into 1/4 thick sticks and place them in a mixing bowl. In a separate mixing bowl combine extra virgin olive oil, garlic powder, paprika, cayenne, black pepper, and red pepper flakes, mix together well. Drizzle this mixture over the sweet potatoes and toss sweet potatoes excessively to make sure sweet potatoes are evenly coated. Place the sweet potatoes onto the cookie sheet and bake for about 8 to 10 minutes and then flip the sweet potato fries over. Cook sweet potato fries until golden brown and tender. Serve with a salt-free or sugar-free ketchup. Chicken with a Avocado Salsa Topping
2 servings

Two 4 oz. grilled chicken breasts 1 avocado 1 small garlic clove, minced cup red onion, small dice 1 teaspoon lime juice 2 Tbs. fresh cilantro, minced Slice each avocado in half, twist and pull apart. Take a sharp knife and whack it into the pit, so that the knife is secure into the pit, twist the knife and this will remove the pit. Scoop out flesh with spoon into a medium bowl, smash avocado with fork until there are mushy chucks. Add garlic, onion, cilantro, and lime juice. Mix well. I usually place my grilled chicken breast over a serving of rice and top with 2 to 3 Tbs. of avocado salsa. I also like a side salad or some steamed snap peas on the side to finish off this dish.

Tilapia with a Mango Salsa

4 servings

1 package of tilapia fillets, 4 to 5 in a pack 1 mango, peeled and chopped into small chunks red bell pepper, chopped into small chunks red onion, diced into small chunks 1 hand full of fresh cilantro, minced 1 Tbs. lime juice Spray a non-stick pan with cooking spray and place over medium heat. When the pan is hot, place your tilapia fillets in pan and cover with a lid. Cook until juices run clear so about ten to fifteen minutes. While the fish is cooking get a bowl and place your mango chunks, red bell pepper chunks, red onion chunks, minced cilantro, and lime juice into bowl and mix. I make brown rice and steamed broccoli to go with this meal, it is light and refreshing. Get your plate and place a serving of broccoli and a serving of brown rice onto it. Place a tilapia fillet over the rice and spoon 1 to 2 Tbs. of your mango salsa over top of the tilapia Ground Turkey Ragu-Stuffed Zucchini
4 servings

2 medium zucchinis 1 lb. 93/7 lean ground turkey 1 medium onion, chopped in small pieces cup low sodium marinara sauce cup whole wheat bread crumbs 1 tsp. ground black pepper 1 Tbs. garlic powder 4 oz. of reduced fat Monterey Jack cheese, shredded and divided into four Cut both ends off of each zuchinni and cut both in half. Take a melon baller and scoop out the middle of each zucchini; this should leave 1/4 shells. Place the zucchini shells in a 13 x 9 microwave safe baking dish that has been sprayed with cooking spray. Cover and place in the microwave until zucchini is tender, this takes about 5 minutes. When done, drain juices. Meanwhile in a large non-stick pan cook ground turkey and onion until meat is done and onions are translucent in color. Drain any fat and rinse with H2O. Add the marinara sauce, bread crumbs, pepper, and garlic powder and mix. Separate meat mixture, in four separate parts, and spoon into zucchini boats. Sprinkle each boat with cheese and put bake into the microwave for about five to six minutes or until cheese has melted. NOTE: Microwave cooking time really depends on your microwave.

Ground Turkey Chili with Corn Bread

Multiple servings

1 lb. 93/7 lean ground turkey green pepper, small chop red pepper, small chop 1 medium yellow onion, diced into small cubes 2 cans chili beans One 14 oz. can low sodium diced tomatoes 1 LARGE can of low sodium tomato sauce 3 Tbs. chili powder 2 packets sugar substitute In a large pan brown ground turkey until cooked all the way through. Add the chopped, onion, red and green bell pepper and cook until onion is translucent in color. Add the rest of the ingredients and simmer over low heat for about twenty minutes, this marinates the flavors. Corn Bread:
12 Servings

1 cup yellow corn meal 2/3 cup whole wheat flour 4 Tbs. honey 1 tsp. baking powder 1 tsp. baking soda 1 cup fat free plain yogurt cup low fat butter milk 1 egg 1 egg white 2 Tbs. canola oil Preheat oven to 425 degrees. Lightly spray a muffin pan with cooking spray. Combine the corn meal, flour, baking powder, and baking soda in a large bowl and mix. In a smaller bowl whisk together the buttermilk, yogurt, honey, and the eggs. Add the wet ingredients to the dry ingredients and stir just enough to mix. DO NOT over mix. Pour the batter into the muffin tin, until about full. Bake for about 12 to 15 minutes

Chicken Spinach Salad with a Balsamic Honey Dressing

3 servings

1 medium red onion 2 cups sliced portabella mushrooms 1 red bell pepper 1 garlic clove, minced 10 oz. bag of fresh baby spinach leaves Three 4 oz. chicken breasts Dressing: 1 cup balsamic vinegar 2 Tbs. honey Trim chicken of any fat and grill until juices run clear from chicken. When chicken is done, make sure you let the chicken rest before slicing or cutting into it. This will prevent the chicken from getting dry. Peel onion and cut in half through the root of the onion. Slice each halve of onion to make small half-moon slices. Place a non-stick saut pan over medium heat and spray with cooking spray. Add half moon slices to saut pan. Meanwhile, remove seeds from your red bell pepper and slice into thin strips. Add the red pepper strips to the red onion and stir frequently so that the red pepper and red onion do not burn or turn brown, if they do, it will give your onions a bitter flavor; lower the temperature of your pan if this seems to be happening. Cook the onion mixture until the onions are translucent in color, then add your garlic and cook for about 30 seconds longer and then remove pan from heat. Spray another non-stick saut pan with cooking spray and place over medium heat. When the pan is hot add your sliced Portobello mushrooms. Cook mushrooms until moisture is gone and they are starting to caramelize slightly. Add your balsamic vinegar and honey to a small sauce pan and place over medium-low heat. Whisk together and simmer until your mixture coats the back of a spoon, the remove from heat. After you have rinsed your spinach, separate it into three servings and plate each serving. Separate your onion mixture and mushrooms into three servings and place each serving on the spinach. Place the sliced chicken breast over top of onion mixture and mushrooms and then drizzle with balsamic reduction dressing.

Apple Turkey Meatloaf

6 servings

1 large onion, diced into small pieces 2 celery stalks, diced 2 medium Gala apples, peeled, cored, and chopped into small pieces 2 lbs. 93/7 lean ground turkey 1 cup whole wheat bread crumbs, dry or fresh 2 Tbs. fresh dill, chopped tsp. nutmeg tsp. ground pepper 2 tsp. Dijon mustard 2 tsp. Dijon mustard, drizzled on top of meatloaf Pre-heat the oven to 350 degrees. Spray a non stick pan with cooking spray and place over medium heat. Saut onions and celery until onions are translucent in color and are soft. When done, transfer onion mixture to a large bowl to cool. Spray an 8 x 8 in. baking pan with cooking spray. After the onion mixture has cooled add the ground turkey, bread crumbs, dill, nutmeg, pepper, and 2 teaspoons Dijon mustard to the onion mixture and mix well. Place mixture into baking pan and pack mixture down. Cover with tin foil and place in the oven for about 45 minutes to an hour or until your thermometer reaches 165 degrees. When you have about 5 minutes of bake time left take the tin foil off and drizzle with your remaining Dijon mustard. Take the meatloaf out of the oven and let rest for about ten minutes before cutting. Chicken Gyros
2 servings

2 4-oz Grilled chicken breasts cup fat free plain yogurt 1 tsp garlic powder tsp pepper cup chopped tomato cup chopped cucumber 2 whole wheat pita pockets Grill or broil two boneless skinless chicken breasts and chop into bite size pieces. Mix 3/4 cup fat free plain yogurt with 1 1/2 teaspoons garlic powder, 1/2 teaspoon pepper. Add 1/2 cup chopped tomato and 1/2 cup chopped cucumber to the yogurt mixture. Place chicken and yogurt mixture into a whole wheat pita pocket. Serve with a side salad.

Bacon Turkey Burger

4 servings

1 package of Honey Suckle turkey burgers, (package contains 4 patties) 4 slices of turkey bacon, cooked 4 slices of tomato 2 cups of fresh baby spinach leaves 1 red onion, sliced, grilled 4 Arnolds whole wheat buns Low sodium ketchup and yellow mustard optional Grill a package of turkey burgers on the grill along with your red onion slices. Cook your turkey bacon in the microwave until crisp. When burgers are done place on an Arnolds bun and top with a piece of bacon you have cut in half. Layer all other ingredients on top of burger and finish with the other half of the Arnolds bun. Chilli Skillet
4 servings

cup chopped onion 1/3 cup chopped green pepper 2 lbs 93/7 lean ground uncooked turkey 1 28-oz can whole tomatoes, or 1 quart tomatoes 2 tsp. chilli powder 2 tsp. black pepper cup whole wheat elbow macaroni, uncooked Brown ground turkey, onion and green pepper. Add chilli powder and pepper to meat mixture. Add tomatoes and bring mixture to a boil. Stir in whole wheat macaroni. Cover and reduce heat to a simmer. Simmer for 25 minutes or until noodles are el dente. Honey Glazed Salmon
4 servings

1/3 cup liquid amino 1/4 cup orange juice 1/4 cup honey 2 green onions, thinly sliced 1 Tbs. extra virgin olive oil 1 Tbs. fresh ginger root, minced 1 lb. salmon fillet

Healthy Turkey Taco Salad

4 servings

4 SMALL whole wheat tortilla shells 1 lb. 93/7 lean ground turkey 1 Tbs. chilli powder 1 Tbs. taco seasoning cup salsa 1 cup black beans, drained and rinsed 4 cups thinly sliced lettuce cup fat free cheddar cheese 1 large tomato, chopped Preheat oven to 425 degrees. Take 4 medium sheets of tin foil and crunch each one into a ball, so that you have four medium to small sized tin foil balls. Place all four balls on a large cookie sheet and place one small sized whole wheat tortilla shell over each ball. Place in the oven and bake for 6 to 8 minutes or until the tortilla shells are golden brown. Take a non-stick saut pan and place it over medium heat. When the pan is hot, throw your ground turkey in to cook. When your meat is fully cooked place it into a strainer and rinse with water to remove any excess fat. Place your meat back into the pan and add 1/4 cup of water, chili powder, taco seasoning, and black beans, mix thoroughly. Cook mixture until all water is gone and beans are cooked through. Place your baked tortilla shells on a plate and fill with lettuce, meat mixture, cheese, tomatoes, and salsa. You can also add a little dollop of fat free sour cream, or even some diced avocado. Rons Asian Flank Steak
4 servings

1/3 cup liquid amino cup honey 2 Tbs. fresh lemon juice 2 Tbs. minced garlic 1 Tbs. minced fresh ginger 1 Tbs. mined onion, dried 1 Tbs. red pepper flakes 1 1/4 pound flank steak Whisk first 7 ingredients in a bowl until well mixed and set aside. Tenderize the meat thoroughly. You can either use a meat tenderizer, forks, or even a heavy pan. When you think you have tenderized your meat enough keep beating, the more tenderized the better. Place steak in a heavy duty Ziploc bag and add the marinade. Let stand 1 hour at room temperature or refrigerate overnight, turning occasionally. Prepare barbecue grill (medium-high heat) or preheat broiler. Drain marinade into small saucepan and bring to boil. Boil until marinade has reduced down and coats the back of a wooden spoon. Grill or broil steak about 5 minutes per side for rare. Transfer steak to platter; let stand 10 minutes. Thinly slice steak across grain. Pass marinade as sauce.

Breaded Chicken Parmesan

4 servings

Four 4 oz. boneless chicken breasts 1 cup fat free milk 2 cups Special K cereal 1/2 cup of whole wheat bread crumbs Healthy Choice Spaghetti Sauce Fat Free Parmesan sprinkles Dip chicken breasts into bowl of fat free milk, then coat them with the crushed cereal and whole wheat bread crumbs (mix those together first!). In a baking dish, pour about 1/2 cup of Healthy Choice sauce in the bottom of the pan. Place coated chicken breasts on top of the bed of sauce, and bake at 350 degrees for 45 min to 1 hour. Sprinkle fat free Parmesan cheese, return to oven for 5 minutes. Serve with Salad. Wonderfully, filling and delicious. Tilapia with a Zesty Italian Dressing
4 servings

1 package of tilapia fillets, 4 to 5 in a pack cup fat free Kraft Zesty Italian salad dressing Place a non-stick pan over medium high heat. When pan is hot, add your Italian dressing and cover with a lid. Cook for about 10 to 15 minutes, or until fish is no longer translucent in color. I place my fish over a bed of brown rice and serve with steamed veggies. Parmesan Crusted Tilapia
4 servings

2 egg whites cup reduced fat parmesan cheese, grated 1 tsp. Italian seasoning 1 tsp. red pepper flakes tsp ground black pepper 4 tilapia fillets Preheat oven to 400 degrees. Spray a large baking dish with cooking spray. Place egg whites in a bowl. Place the parmesan, Italian seasoning, red pepper flakes, and ground pepper on a plate and mix. Dip the fillets in the egg whites and then into the cheese mixture to coat and then place in your baking dish. When you have done this with all four fillets, pop them in the oven and bake for about 15 minutes. I place my fish over a bed of brown rice and serve with steamed veggies.

Ground Turkey Enchiladas

12 servings

2 lbs. 93/7 lean ground turkey 1 large onion, diced 2 cups fat free cottage cheese 1 cup fat free sour cream Two 4 oz. cans of green chillies, chopped tsp. ground cumin tsp. chilli powder 1 garlic clove, minced Sauce: 1 medium onion, chopped Two 8 oz. cans low sodium tomato sauce 1 cup salsa Tbs. Chilli powder 1 tsp. dried oregano 1 tsp. garlic powder 12 whole wheat mission tortilla shells, 8 1 cup reduced-fat cheddar cheese Place a large non-stick pan over medium high heat. When pan is hot add your ground turkey and onion and cook until meat is no longer pink and onion is translucent in color. Place your meat mixture into a strainer and rinse with water to remove any excess fat. Place your meat back into the pan and place back over the heat. Add your cottage cheese, sour cream, chilies, cumin, chili powder, and garlic. When well mixed, set pan to the side off the heat. In a separate large non-stick pan sprayed with cooking spray, add your other onion and saut until onion is translucent in color. When onion is done cooking add your tomato sauce, salsa, chili powder, oregano, and garlic powder. Mix and bring to a boil. Reduce heat, simmer mixture for about 20 minutes, this will marinate the flavors and reduce the sauce so it is slightly thickened. Preheat oven to 350 degrees. Get two 13 x 9 pans out and spray with cooking spray. Fill the twelve tortilla shells with about 1/3 to cup of meat mixture, roll and place six meat filled shells seam side down in each baking pan. Separate the sauce mixture into two equal batches and pour each batch over each pan of enchiladas. Sprinkle each pan with cup of cheese and bake. You can either bake both at the same time or freeze one pan for a future night down the road.

Stuffed Cabbage Rolls

8 servings

1 lb. 93/7 Lean ground turkey 1 bag brown rice, steamer bag 1 head of cabbage, core removed One 14 oz. can of low sodium diced tomatoes 1 medium yellow onion, small chopped 2 garlic cloves, minced 1 egg white 1egg tsp. dried oregano tsp. ground black pepper Heat oven to 375 degrees. Spray a 13 x 9 pan with cooking spray and set to the side. Heat a saut pan over medium heat and saut the onion until translucent in color. Throw the steamer bag of brown rice into the microwave and cook until done. In a 6-quart saucepan add H2O and bring to a boil, add cabbage and boil until outer leaves become softened. Remove cabbage from the H2O and remove as many leaves as can be easily removed. Return the head of cabbage to the boiling H2O and repeat until about 16 cabbage leaves have been removed. In a large bowl, beat your eggs until mixed and then add ground turkey, onion, garlic, oregano, pepper, and cooked rice. Mix all ingredients and place about 3 Tbs. of meat mixture into each cabbage leaf and roll up and place into baking pan with the seam side down. Repeat this until all leaves have been filled with meat mixture. Pour the can of diced tomatoes over top and cover with tin foil and bake for about an hour.

Cranberry, Spinach Stuffed Chicken Breast

2 servings

Two 4 oz. chicken breast 1 cup thawed out spinach cup dried cranberries 1 garlic clove, minced 1 tsp. dried minced onion 2 Tbs. slivered almonds, toasted Preheat oven to 350 degrees. Flatten chicken to thickness. In a mixing bowl combine spinach, cranberries, garlic, onion, and almonds and mix. Spoon 3 Tbs. of spinach mixture down the center of each chicken breast. Fold each chicken breast over filling and secure with toothpicks if needed. Place chicken breasts in a small baking pan that has been sprayed with cooking spray and bake for about 20 minutes or until juices run clear.

Grilled Pork Loin with Pear Chutney

4 servings

1 lb. pork loin, trimmed of excess fat 3 pears, peeled and chopped 1 medium red onion, small chopped 2 garlic cloves, minced 2 Tbs. fresh parsley, minced 3 Tbs. raisins 1 Tbs. extra virgin olive oil Brush your pork loin with olive oil and place on a hot grill. Grill for about 20 minutes or until a thermometer, inserted in the middle of pork loin reaches 160 degrees. While you are grilling your pork loin, make your chutney. Place a non-stick saut pan over medium heat and add onion, cook until onions are translucent in color. In a mixing bowl add your chopped pears, garlic, parsley, raisins, and onions when done cooking and mix. When meat is done, remove from grill and let rest for at least 10 minutes before cutting. Transfer pork loin to a cutting board and cut at a 45 degree angle, making thin strips. Serve with pear chutney over top. I love this with my Ziploc Steamer Bag sweet potato recipe. Sweet Potato Recipe:
4 servings

3 medium sweet potatoes, peeled and cut into chunks 2 Tbs. chili powder 2 tsp. garlic powder 2 tsp. dried minced onion 2 tsp. fresh parsley, minced 1 tsp. extra virgin olive oil 1 large Ziploc Steamer Bag Peel your sweet potatoes and cut them into uniform chunks, about 1/4 thick, and toss them into your steamer bag. Place all other ingredients into steamer bag and seal. Shake bag up and use hands to kind of squish ingredients around so that the potatoes get evenly coated. Place in the microwave and cook based on cooking instructions on bag.

Salisbury Steak
5 servings

2 egg whites 1 medium yellow onion, finely chopped cup shredded wheaties, finely crushed cup whole wheat bread crumbs 1 lb. 93/7 lean ground turkey 1 Tbs. canola oil 1 tsp. ground black pepper 1 envelope reduced-sodium onion soup mix 2 Tbs. whole wheat flour 2 cups H2O Place a non-stick saut pan over medium heat and add onion, cook until onions are translucent in color. After onions are done cooking, place them in a large bowl, add the egg whites, wheaties, bread crumbs, and pepper. Crumble beef over mixture and mix well. Shape into five patties. In a large skillet, cook patties in oil over medium heat for 3 minutes on each side or until lightly browned. Remove patties and keep warm; drain drippings. In a small bowl combine the soup mix, flour and water; stir into skillet. Bring to a boil. Return patties to skillet. Reduce heat; cover and simmer for 5-7 minutes or until meat is no longer pink. Grilled Chicken Breast with Sauted Mushrooms and Onions
2 servings

cup Liquid Amino 2 Tbs. honey 2 garlic cloves, minced 1 tsp. oregano Two 4 oz. chicken breast, grilled onion, sliced 2 cups sliced mini portabella mushrooms, sliced cup peas Splash of white wine Mix the first four ingredients in a bowl and place in a Ziploc bag. Add your chicken and marinade at room temperature for about 30 minutes to an hour. Place a non-stick saut pan over medium heat and add your mushrooms and onions. Cook until onions start to become translucent in color, then add youre thawed out peas. Mix and cook until warmed through. Add a splash of white wine and simmer until wine has reduced to nothing, and then remove from heat. When chicken is done marinating, throw on a hot grill and cook until juices run clear. Place on a plate and let rest for ten minutes before cutting. Top chicken breasts with mushroom mixture and serve with steamed green beans and maybe a sweet potato.

Chicken Lasagna
12 servings

10 whole wheat lasagna noodles 1 pound boneless skinless grilled chicken breasts, chopped One 14 oz. can low sodium diced tomatoes, undrained One 12 oz. can tomato paste 2 cups sliced fresh mushrooms 1 medium yellow onion, chopped 6 fresh basil leaves tsp. garlic powder 3 cups fat free cottage cheese cup grated reduced fat Parmesan cheese 1/3 cup minced fresh parsley tsp. ground black pepper 2 cups shredded part-skim mozzarella cheese Preheat oven to 375 degrees. Cook noodles according to package directions. When noodles are el dente (crisp to the bite) drain noodles; set aside. In a large non-stick skillet, combine the chopped chicken, tomatoes, tomato paste, mushrooms, onion, basil, and garlic powder. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes. In a bowl, combine the cottage cheese, Parmesan cheese, parsley, and pepper. In a 13 x 9 baking dish coated with cooking spray, place some of the chicken mixture and spread evenly. Cover the meat mixture with half of the noodles, overlapping them. Layer with half of the cheese mixture, chicken mixture and mozzarella. Repeat layers. Bake at 375 for 25-30 minutes or until bubbly. Let stand for 15 minutes before cutting.