*Serves 1
Per Serving: Calories 231, Protein 18g, Total Fat 11g, Carbs 13g, Fiber 3.5g
1/2 cup cottage cheese, low fat, small curd
1/4 cup blueberries
2 tbsp almonds, sliced
Instructions:
Scoop the cottage cheese into a bowl. Top with fresh blueberries and almonds. Serve immediately.
*Serves 1
Per Serving: Calories 202, Protein 28.5g, Total Fat 5g, Carbs 17.5g, Fiber 10g
1 La Factory Low Carb Tortilla
3oz boneless, skinless chicken breast, grilled & chopped
1 cup romaine Lettuce, shredded
1 tbsp Walden Farms Amazin’ Mayo
1/2 medium Tomato
Salt & Pepper to taste
Grill chicken on bbq or George Forman grill (approx. 20-25 minutes), flip halfway through.
Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread Walden Farms Amazin’ Mayo down the center, lay chicken, tomato and lettuce on top.
Fold tortilla like a burrito.
*Serves 1
Per Serving: Calories 150, Protein 25g, Total Fat 0g, Carbs 12g
1 Packet or 1 Scoop UNJURY® Chocolate Classic or Splendor
1 Tablespoon Canned Pumpkin (not pumpkin pie filling)
¼ Teaspoon Pumpkin Pie Spice (cinnamon, nutmeg, allspice)
½ Cup Skim Milk
½ Cup Coffee
Instructions:
Brew coffee and allow to cool to below 140° F.
Combine all ingredients in a blender.
Blend until smooth.
Warm in microwave (but not exceeding 140° F).
Stir, and enjoy!
*Serves 1
Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g
1 Healthy Grain Perfect 10 Bagel*
3/4 cup egg whites
10-15 fresh spinach leaves
1 oz Garlic & Herb Lisanatti Almond Cheese*
2 slices tomato
2 slices avocado
salt & pepper
hot sauce if desired
Instructions:
Toast bagel in the toaster.
In a small bowl add egg whites and spinach leaves, season with salt & pepper.
Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.
Smear cheese on toasted bagel and add slices of tomato.
Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.
Season with hot sauce if desired.
*Serves 1
Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g
1.5 oz. sirloin steak, cut into 1" cubes
1.5 oz. shrimp, cleaned and deveined
1/2 ear of corn, each cut into 2 pieces
1/4 c. grape tomatoes
1/4 small red onion, cut into thick slices
1/4 lime, sliced into wedge
1/2 garlic cloves, thinly sliced
1 tsp. Old Bay Seasoning
1 tsp. of fresh thyme leaves
dash of. cumin
Instructions:
Preheat grill over high heat. Cut 1 sheet of foil (12 inches long).
Cut 1 sheet of foil (12 inches long).
Put steak, shrimp, corn, tomatoes, red onion, lime wedge, and garlic into foil pack.
Drizzle with olive oil and sprinkle with Old Bay, fresh thyme, cumin, and black pepper.
Fold the foil packet crosswise over mixture to completely cover the food.
Roll top and bottom edges to seal.
Place foil packet on the grill for about 6 to 8 minutes per side.
*Serves 1
Per Serving: Calories 295, Protein 31g, Total Fat 3.5g, Carbs 15.5g
3 oz. pork chop
3 oz. baby red potatoes, halved
3 oz. green beans, trimmed
1/4 tbsp. olive oil
1/2 tbsp. ranch seasoning
1 garlic clove, minced
salt & pepper to taste
2 tbsp chopped fresh parsley
Instructions:
Preheat oven to 400º.
Lightly coat baking sheet with nonstick spray.
Place pork chop, potatoes and green beans in a single layer onto the prepared baking sheet.
Drizzle with olive oil and sprinkle with ranch seasoning and garlic; season with salt and pepper, to taste.
Place into oven and roast until the pork is completely cooked through, reaching an internal temperature of 140 degrees F, about 20-22 minutes.
Then broil for 2-3 minutes, or until caramelized and slightly charred.
Garnished with parsley, if desired.
*Serves 1
Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g
1 La Factory Low Carb Tortilla
1/2 boneless, skinless chicken breast, cooked & chopped
1/2 romaine Lettuce, shredded
2 1/2 tsp hot cayenne pepper sauce
2 tsp reduced-fat parmesan-style grated topping
1/2 tsp fat free Sour Cream
Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.
Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.
Fold tortilla like a burrito.
Recipe makes one serving.
Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.
1 Perfect 10 Bagel, sliced
1 Packet CarbEssentials Sloppy Joe Mix
1/8 Cup Low-Fat Mozzarella Cheese, Shredded
Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.
Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
Spoon onto bagel and top with cheese.
Recipe makes one serving.
Calories 175, Protein 20g, Total Fat 5g, Carbohydrates 13g.
1 Cup Spinach
1 Cup Romaine Lettuce
1 Packet CarbEssentials Sloppy Joe Mix
1/4 Cup Low-Fat Mozzarella Cheese, Shredded
5 Cherry Tomatoes
2 Slices Red Onion
Your Favorite Walden Farms Calorie-Free Salad Dressing
Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.
Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
Toss together all ingredients topped with sloppy joe mixture.
Add Walden Farms dressing as desired.
Recipe makes one serving.
Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.
1/4 Cup Black Beans
1 Teaspoon Chicken Broth
Pinch of Cumin
Pinch of Cayenne
Pinch of Garlic Powder
1/2 Cup Red Cabbage, Sliced Thin
3 Ounces Precooked Grilled Chicken Breast, Sliced Thin
2 Tablespoons Nonfat Greek Yogurt
2 Tablespoons Fresh Salsa
Fresh Cilantro, for garnish
Sliced Green Onions, for garnish
Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.
Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!
Recipe makes 1 serving.
Calories 148, Protein 23g, Total Fat 4g, Carbohydrates 4g.
1 1/4 Teaspoon Whole-Grain or Dijon Mustard
3/4 Teaspoons Pure Maple Syrup
Dash of Smoked Paprika or Ground Chipotle Pepper
Dash of Freshly Ground Pepper
Pinch of Salt
1 (3 ounce) Skinless Center-Cut Wild-Caught Salmon Fillet
Preheat oven to 450°F. Line a small baking sheet or baking pan with foil and coat with cooking spray.
Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillet on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.
Recipe makes 1 serving.
Calories 197, Protein 26g, Total Fat 3g, Carbohydrates 15g.
1 Tablespoon Pure Maple Syrup
1 1/2 Teaspoon Reduced-Sodium Soy Sauce
1 Teaspoon Lemon Juice
1/2 Garlic Clove, Minced
1/2 Teaspoon Fresh Ginger, Minced
1/8 Teaspoon Freshly Ground Pepper
1 (3 ounce) Boneless, Skinless Chicken Breast
Whisk syrup, soy sauce, lemon juice, garlic, ginger, and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.
Recipe makes 1 serving.
Calories 192, Protein 26g, Total Fat 8g, Carbohydrates 4g, Fiber: 1g.
3 Ounces of Rib-Eye Steak
1/2 Teaspoon Chili Powder
1/4 Teaspoon Kosher Salt, Divided
1/2 Teaspoon Extra-Virgin Olive Oil
1 Plum Tomatoes, Diced
1 Teaspoon Lime Juice
1 1/2 Teaspoon Fresh Cilantro, Chopped
Sprinkle both sides of steak with chili powder and 1/8 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steak and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steak to a plate, cover with foil and let rest while you make the salsa.
Add tomatoes, lime juice, and the remaining 1/8 teaspoon salt to the pan and cook, stirring often, until the tomateos soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steak. Serve the steak topped with the salsa.
Recipe makes 1 omelet.
Calories 281, Protein 25g, Total Fat 10g, Carbohydrates 25g, Fiber 4g.
Cooking Spray
2/3 Cup Frozen Whole-Kernel Corn, Thawed
1/2 Cup Chopped Zucchini
3 Tablespoons Chopped Green Onions
1/4 Teaspoon Salt, Divided
2 Tablespoons Water
1/4 Teaspoon Black Pepper
3 Large Egg Whites
1 Large Egg
2 Tablespoons Shredded Smoked Gouda Cheese
Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; saute 4 minutes or until vegetables are crisp-tender. Remove from heat.
Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg; stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan.
Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate and enjoy!
