High Protein Oatmeal

High Protein Oatmeal
 

*Serves 1

Per Serving: Calories 176.5, Carbs 12g, Protein 27g, Total Fat 3g, Fiber 4g

Ingredients: 

  • 1 pkt or scoop vanilla Unjury Protein Powder*

  • 1/2 cup Quaker Oats

  • 3/4 cup unsweetened almond milk

  • 2 tbsp PB2 Peanut Butter

  • 1/2 tbsp cinnamon

Instructions: 

  • Mix all ingredients except milk in a microwave safe bowl.

  • Stir in almond milk and heat for 1:30 to 2:00 minutes in the microwave.

Seasoned Creamy Chicken

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*Serves 1

Per Serving: Calories 168, Carbs 10g, Protein 27g, Total Fat 2g

Ingredients: 

  • 1 pkt CarbEssentials Creamy Chicken Soup w/ Vegetables Mix*

  • 2/3 cup water

  • 1/4 cup each (Oregano, Basil & Garlic Powder)

  • 1 tbsp dried onion flakes

  • 1 tbsp fat free cream cheese

  • 1/2 breast boneless skinless chicken breast, cubed & cooked

Instructions: 

  • Prepare soup as directed on package, adding oregano, basil, garlic powder, onion flakes, cream cheese and COOKED chicken cubes; stir until well blended.

  • Microwave on medium-low for 2–4 minutes or until hot; stir again and serve.

BLT Salad Wrap

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*Serves 1

Per Serving(: Calories 155, Carbs 15g, Protein 18g, Total Fat 4g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 4 slices extra lean turkey bacon

  • 1 medium Roma Tomato, chopped

  • 1/2 cup Romaine lettuce, shredded

  • 1 tbsp fat-free mayonnaise

Instructions: 

  • Cook turkey bacon according to the package instructions; once cool enough to handle, chop coarsely.

  • Warm tortilla in the microwave (approx. 5–10 seconds); lay tortilla out flat on serving plate, spread mayonnaise all over the tortilla, leaving about 1 inch of space around the perimeter.

  • Layer the lettuce, bacon, and tomato on top of the tortilla; roll up tightly and enjoy.

Lemon-Garlic Marinated Shrimp

Lemon-Garlic Marinated Shrimp
 

*Serves 8

Per Serving(4 shrimp): Calories 101, Carbs 2g, Protein 15g, Total Fat 4g

Ingredients: 

  • 1¼ pounds cooked shrimp

  • 3 tablespoons minced garlic

  • ¼ cup lemon juice

  • ¼ cup minced fresh parsley

  • 2 tablespoons extra-virgin olive oil

  • salt & pepper to taste

Instructions: 

  • Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.

  • Add lemon juice, parsley, salt and pepper.

  • Toss with shrimp in a large bowl.

  • Chill until ready to serve. Make Ahead Tip: Cover and refrigerate for up to 2 hours.

Protein-Packed Spinach & Artichoke Dip

protein-packed spinach & artichoke dip
 

*Serves 4

Per Serving: Calories 115, Carbs 10g, Protein 9g, Total Fat 1g, Fiber 6.5g

Ingredients: 

  • 8 oz 0% (fat-free) greek yogurt

  • 8 oz 1% no-salt added, non-fat cottage cheese

  • 1 10 oz package of frozen spinach, thaw and press all water out of it

  • 1 14 oz can quartered artichoke hearts (in water, not marinated)

  • 1 5 oz can water chestnuts, diced

  • 1 packet ranch dips seasoning

  • 2 cloves fresh garlic

Instructions: 

  • Preheat oven to 350 degrees. In a food processor (or blender) process cottage cheese until completely smooth.

  • Add in greek yogurt and ranch seasoning.

  • Peel and smash garlic cloves with the flat edge of a knife and add to food processor.

  • Strain all water out of spinach and add to processor and process until smooth.

  • Strain as much water out of artichoke hearts as possible... this is important so you don't get a watery dip. Add artichoke hearts to processor and pulse until combined...don't over process!

  • Transfer dip into a bowl.

  • Dice up water chestnuts make sure excess water is strained out before adding to dip. stir until mixed in and transfer to a oven safe dish.

  • Sprinkle the top with shredded parmesan cheese and place in the oven for 20-25 min or until cheese begins to brown and bubble on top. Serve with veggies!

Low Carb Mashed Potatoes

low carb mashed potatoes
 

*Serves 6

Per Serving(1 cup): Calories 98, Carbs 15g, Protein 7.5g, Total Fat 1.5g, Fiber 2.5g

Ingredients: 

  • 2 cups red potatoes, diced

  • 4 large cloves garlic, peeled and quartered

  • 1 large head cauliflower, separated into florets (about 4 cups)

  • 1 1/2 tablespoons I Can’t Believe It’s Not Butter Lite

  • 1 pkt or 1 scoop Unjury Protein Powder Chicken Soup Flavor

  • 1/3 cup nonfat Greek yogurt

  • Salt and pepper, to taste

  • For the garnish: Fresh chives, chopped

Instructions: 

  • Add diced potatoes and garlic to a large pot of boiling water, cook for about 10 minutes.

  • Then add cauliflower; cook for an additional 7-10 minutes, or until both the potatoes and cauliflower are tender.

  • Remove from heat, drain the contents of the pot, and transfer mixture to a large bowl.

  • Put Unjury Protein Powder into 8oz of warm water, stir. (Don’t use very hot water or texture will be affected.)

  • Add butter, Unjury, yogurt, salt, and pepper to the large bowl mixture.

  • Using a hand mixer, whip to desired consistency.

  • Garnish with fresh chives and serve.

Egg Drop Soup

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*Serves 4

Per Serving(per loaf): Calories 160, Protein 27g, Total Fat 4g, Carbs 2g

Ingredients: 

  • 4 Packet or

  • 4 Scoop UNJURY® Chicken Soup Flavor*

  • 4 Medium Eggs

  • 4 Cups Water

Instructions: 

  • Whisk the egg in a bowl. Set aside.

  • Measure water into a microwave-safe mug. Place water in microwave and heat until simmering.

  • Using a fork, slowly mix the whisked egg into the water until the egg forms a stringy consistency.

  • Let the water-and-egg mixture cool to 140° F.

  • Once the water-and-egg mixture has cooled, slowly whisk in UNJURY until well combined.

Warm-Me-Up Turkey Chili

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*Serves 4

Per Serving(per loaf): Calories 272, Protein 30g, Total Fat 4g, Carbs 38g, Fiber 12g

Ingredients: 

  • 1 tablespoons olive oil

  • 1 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces

  • 1/2 cup chopped onion

  • 1/2 cup celery stalks, chopped

  • 1/2 cup green or red bell pepper, seeded and chopped

  • 1/2 cup poblano chile peppers, seeded and chopped

  • 3 tsp minced garlic 1 tablespoons ground cumin

  • 1/2 tablespoon chili powder

  • 1/2 tablespoon dried oregano dash of crushed red pepper

  • 1/2 can (28oz) tomato puree

  • 1 cans (28oz) diced tomatoes

  • 1/2 can (15oz) black beans, rinsed and drained

  • 1/2 can (15oz) can pinto beans, rinsed and drained

Instructions: 

  • In a large pan heat oil over medium-high heat.

  • Add ground chicken; cook and stir until browned.

  • Remove half of the turkey. Add onion, celery, peppers and garlic. Cook for 5–6 minutes or until the onion is tender, stirring occasionally.

  • Stir in cumin, chili powder, oregano, crushed red pepper and salt. Cook and stir for 2 minutes more.

  • Return turkey to pan. Add tomato puree and undrained tomatoes to pan; stir to combine. Bring to boiling; reduce heat.

  • Simmer, covered, for 30 minutes, stirring occasionally. Stir in the drained black and pinto beans. Simmer, covered, for 10 minutes more. Season to taste.

Mini Meatloaf

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*Serves 4

Per Serving(per loaf): Calories 295, Protein 36g, Total Fat 8g, Carbs 19g

Ingredients: 

  • 1/2 teaspoon vegetable oil

  • 1/2 onion, chopped

  • 1 garlic cloves, minced

  • 1/4 teaspoon dried thyme

  • 1/4 cup ketchup

  • 1 tablespoons packed light brown sugar

  • 2 teaspoons apple cider vinegar

  • 1 egg

  • 1/4 cup skim milk

  • 1 teaspoons Dijon mustard

  • 1 teaspoons Worcestershire

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/8 teaspoon hot sauce

  • 1/2 pound lean ground beef

  • 1/2 pound lean ground turkey

  • 1/2 cup fresh whole-wheat breadcrumbs

  • 1/8 cup fresh parsley, chopped

Instructions: 

  • Preheat oven to 350° F.

  • Heat oil in a large nonstick skillet over medium-high heat. Add the onion and cook until soft, about 5 minutes.

  • Stir in the garlic and thyme cook for about 15 seconds. Set aside to cool.

  • Meanwhile combine the ketchup, brown sugar and vinegar, set aside.

  • In a separate bowl, mix the egg, milk, mustard, Worcestershire, salt, pepper and hot sauce.

  • In a large bowl, mix the meats together and add the breadcrumbs, parsley, onion mixture and egg mixture until evenly combined and it no longer sticks to the side of the bowl.

  • Line a baking sheet with foil and lightly coat with cooking spray. With wet hands, shape the meat mixture into 4 (4 x 2-inch) loaves and space evenly on the sheet.

  • Cook for 45 minutes.

Chocolate Pumpkin Spice Latte

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*Serves 1

Per Serving: Calories 150, Protein 25g, Total Fat 0g, Carbs 12g

Ingredients: 

  • 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!

Dutch Baby Protein Pancakes

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*Serves 4

Per Serving: Calories 235, Protein 17g, Total Fat 10g, Carbs 15g, Fiber 2.5g

Ingredients: 

  • 1 cup Buttermilk FlapJacked Protein Pancake & Baking Mix

  • 3 eggs

  • 2/3 cup Fair Life 2% milk

  • 1 tbsp splenda

  • ¼ tsp salt

  • ½ tsp vanilla extract

  • 2 tbsp butter

  • Walden Farms Fruit Spread/Syrup*

Instructions: 

  • Pre-heat oven to 425˚and set cast iron skillet inside to warm up.

  • Combine pancake mix, eggs, milk, splenda, salt, vanilla in a blender. 

  • Blend until combined, creating a smooth and thin batter.

  • Take iron skillet out of oven. Add butter, allowing to melt and coat the skillet. 

  • Once coated, pour batter into skillet and put back into the oven. Bake for 18-25 minutes or until the edges are golden and puffed, and the center is cooked through. 

  • Top to your hearts desire, top with your favorite Walden Farms Fruit Spread or Syrup. 

Microwave Egg & Veggie Sandwich

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*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

  • 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.

Surf'n Turf Foil Packs

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*Serves 1

Per Serving: Calories 217, Protein 24g, Total Fat 8g, Carbs 14g, Fiber 2.5g

Ingredients: 

  • 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.

California Grilled Chicken

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*Serves 1

Per Serving: Calories 251, Protein 29g, Total Fat 3g, Carbs 13g, Fiber 2.5g

Ingredients: 

  • 1 (3oz) boneless skinless chicken breast

  • 1/4 c. Walden Farms balsamic vinaigrette*

  • dash of garlic powder

  • 1/2 tbsp. honey

  • 1/2 tsp. Italian seasoning

  • 1 slice slim cut mozzarella

  • 1 slice avocado

  • 1 slice tomato

  • 1/2 tbsp. sliced basil

  • Balsamic glaze, for drizzling

Instructions: 

  • In a small bowl, whisk together balsamic vinegar, garlic powder, honey, and Italian seasoning. 

  • Pour over chicken breasts and marinate 20 minutes. 

  • Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF. 

  • Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes. 

  • Garnish with basil and drizzle with balsamic glaze.

Ranch Pork Chops & Veggies

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*Serves 1

Per Serving: Calories 295, Protein 31g, Total Fat 3.5g, Carbs 15.5g

Ingredients: 

  • 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.

Mexican Meatballs

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*Serves 7-8

Per Serving (4 Meatballs): Calories 196, Protein 26g, Total Fat 10g, Carbs 1g

Ingredients: 

  • 2 lbs ground turkey

  • 1/2 cup cheddar cheese, shredded

  • 1/2 cup green onions, chopped

  • 4 large garlic cloves, minced

  • 2 tbsp chili powder

  • 1 tsp cumin, ground

  • 1 tsp paprika

  • salt & pepper

  • Cooking spray

  • Easy Pico De Gallo (optional): Tomatoes, red onion, cilantro, jalapeno.

Instructions: 

  • Preheat oven to 375º.

  • Line large baking sheet with parchment paper and spray with cooking spray. 

  • In a large mixing bowl, add turkey, cheese, green onions, garlic, chili powder, cumin, paprika, salt, pepper and mix well using your hands. 

  • Form into 30 golf ball size meatballs (for easy measuring use small ice cream scoop).

  • Bake meatballs in 2 batches for 15 minutes or until browned.

  •  Top with optional Easy Pico De Gallo.

Turkey Sliders

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*Serves 14

Per Serving (1 Slide): Calories 138, Protein 12.5g, Total Fat 8.5g, Carbs 2.5g

Ingredients: 

  • 1.5 lbs ground turkey

  • 2 eggs, large

  • 1/2 small onion, minced

  • 1 garlic clove, grated

  • salt & pepper

  • 1 head of butter lettuce, rinsed & separated

  • 3 medium tomatoes, sliced

  • 1 small red onion, sliced

  • 3 oz pepper jack cheese

  • Ketchup and mustard

Instructions: 

  • In a medium bowl, add turkey, eggs, onion, garlic, salt and pepper; mix well with your hands. 

  •  Using 1/4c. measuring cup, scoop meat mixture and form a patty 3 inch in diameter. 

  • Place in a skillet and repeat with the rest. Cover and cook for about 4 minutes, flip over and cook uncovered another 3-4 minutes. 

  • Once cooked top all with a small slice of cheese, cover and let cheese melt on low, about 4-5 minutes. 

  • To assemble turkey sliders: Take 2 pieces of lettuce, overlap their ends and form a pocket.

  •  Place turkey patty inside, top with a squirt of ketchup and mustard, tomato slice and red onion. 

  • Fold lettuce on top and stick long wooden pick in the middle holding all ingredients together. 

Pepperoni & Spinach Pizza

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*Serves 8

Per Serving (1 Slice): Calories 90, Protein 9g, Total Fat 4g, Carbs 11g, Fiber 8g

Ingredients: 

  • 1.5 cups Carbquick Baking Mix*

  • 1/3 cup hot water, 120-140 degrees

  • 17 slices turkey pepperoni

  • 1/2 cup Prego pizza sauce

  • 1 cup fat free Mozzarella cheese

  • 6 large spinach leaves

  • cooking spray

  • dash of salt/pepper/red pepper flakes

Instructions: 

  • Heat oven to 450F.

  • Grease 12-inch pizza pan.

  • Stir together carbquik mix and very hot water; beat until soft dough forms. 

  • Knead dough 2-3 minutes till dough is dry and no longer sticky. Press dough in pizza pan. 

  • Cook dough for approx. 5 minutes. Remove from oven and spread sauce over dough, sprinkle cheese over pizza.

  •  Top with pepperoni and spinach.

  • Bake on the lowest rack in hot oven 12 to 15 minutes or until crust is golden brown. and cheese is bubbly.

Shrimp Scampi

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*Serves 2

Per Serving: Calories 262, Protein 30g, Total Fat 5.5g, Carbs 6.5g, Fiber 1g

Ingredients: 

  • 1 bag fettuccine Miracle Noodles®

  • 1/2 lb medium shrimp, peeled & deveined

  • 1 tbsp extra-virgin olive oil

  • 2 tbsp minced garlic

  • 1/2 onion, chopped

  • 3/4 cups dry white wine

  • juice and zest of 1/2 lemon

  • 1.5 tbsp cold butter, in 3 pieces

  • 1/8 cup chopped fresh parsley

  • dash of salt/pepper/red pepper flakes

Instructions: 

  • In a medium bowl, season shrimp with salt and pepper.

  • Place shrimp in an even layer on a rimmed sheet pan and roast for 8 minutes.

  • In a large skillet set over medium heat, add oil, garlic, onions and red pepper flakes and season with salt and pepper; cook until softened, 2 minutes.

  • Adjust heat to medium-high; add wine, lemon juice and zest and simmer until sauce has reduced, 3 to 4 minutes.

  • Cook Miracle Noodles as directed on package.

  • Add noodles to sauce and toss until warmed through.

  • Reduce heat to low and stir cold butter into sauce, then add cooked shrimp.

  • Toss with parsley and garnish with lemon wheels.  

Rainbow Chicken & Veggies

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*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

  • 1.5 cup cherry tomatoes

  • 1 cup zucchini, chopped

  • 1 cup broccoli florets

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cup red onion, cut into wedges

  • 1.5 cups boneless skinless chicken breast, cubed

  • 1 bag Rice Miracle Noodle®

Marinade

  • 1 tbsp extra-virgin olive oil

  • juice of 1 lime

  • 1/8 cup cilantro, fresh chopped

  • salt & pepper

Instructions: 

  • Preheat oven to 400 degrees.

  • On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

  • In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

  • Whisk until combined.

  • Pour marinade over veggies and chicken and season with more salt and pepper.

  • Toss until completely combined.

  • Bake until vegetables are tender and chicken is cooked through, 25 minutes.

  • Cook Miracle Noodle Rice as directed on package.

  • Divide cooked rice among 2 containers and top with roasted veggies and chicken.