Fish Amandine

*Serves 4

Per Serving: Calories 209, Protein 26g, Total Fat 8.5g, Carbs 6.5g, Fiber 1g

Ingredients: 

• 4 (4 ounce) fresh or frozen skinless tilapia, trout or halibut fillets, 1/2- to 1-inch thick

• ¼ cup buttermilk

• ½ cup fine dry bread crumbs

• 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes

• ½ teaspoon dry mustard

• ¼ cup sliced almonds, coarsely chopped

• 2 tablespoons grated Parmesan cheese

• 1 tablespoon butter, melted

• Crushed red pepper, Salt & Pepper to taste

Instructions: 

• Thaw fish, if frozen. Preheat oven to 450 degrees F.

• Grease a shallow baking pan. Rinse fish; pat dry.

• Pour buttermilk into a shallow dish.

• In another shallow dish, combine bread crumbs, parsley, dry mustard and salt.

• Dip fish into buttermilk, then into crumb mixture, turning to coat. Place coated fish in the prepared baking pan.

• Sprinkle fish with almonds and Parmesan cheese; drizzle with melted butter. Sprinkle with crushed red pepper.

• Bake 4 to 6 minutes or until fish flakes easily when tested with a fork.

Lite Tuna Melt Wrap

*Serves 1

Per Serving: Calories 218, Protein 27g, Total Fat 7.5g, Carbs 19g, Fiber 10g

Ingredients: 

• 2.5oz chunk light tuna in water (drained)

• 1/8 cup greek yogurt, non-fat

• 2 lettuce leaves

• 1/4 cup cheddar cheese, reduced-fat

• 1 La Victoria ow carb tortilla

Instructions: 

• Mix together all ingredients for creamy tuna.

• Spread in a broiler-safe baking dish/pan and sprinkle cheese on top.

• Place under broiler for one to two minutes, just until cheese melts.

• Lay wrap flat and line with lettuce leaves.

• Scoop tuna with melted cheese over wrap.

• Tuck under one end and roll wrap. Cut in half and serve.

Vegetarian Chili Sloppy Joe

*Serves 1

Per Serving: Calories 154, Protein 25g, Total Fat 4, Carbs 19g, Fiber 12g

Ingredients: 

• 1 packet CarbEssentials vegetarian Chili & Beans*

• 1 Plain SmartBun*

Instructions: 

• Cook chili packet as directed. Heat bun in microwave for 5 seconds and add chili between bun.

Creamy Chicken Pasta

*Serves 1

Per Serving: Calories 250, Protein 34g, Total Fat 8.5g, Carbs 13.5g, Fiber 1g

Ingredients: 

• 1 Packet HealthyWeight Creamy Chicken Pasta*

• 3oz Rotisserie Chicken Breast

• Salt & Pepper to taste

Instructions: 

• Cook pasta packet as directed, top with heated chicken.

Pumpkin Chili

*Serves 4

Per Serving (1 1/4 cup): Calories 281, Protein 25g, Total Fat 10g, Carbs 20g, Fiber 7g

Ingredients: 

• 1 medium onion, chopped

• 1 small green pepper, chopped

• 1 small sweet yellow pepper, chopped

• 1 tablespoon canola oil

• 1 garlic clove, minced

• 1 pound ground turkey

• 1 can (15 ounces) solid-pack pumpkin

• 1 can (14-1/2 ounces) diced tomatoes, undrained

• 4-1/2 teaspoons chili powder

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• CarbEssentials Double Bites Cheddar Cheese*

Instructions: 

• In a large skillet, saute the onion and green and yellow peppers in oil until tender. Add garlic; cook 1 minute longer. Crumble turkey into skillet. Cook over medium heat until meat is no longer pink.

• Transfer to a 3-qt. slow cooker. Stir in the pumpkin, tomatoes, chili powder, salt and pepper. Cover and cook on low for 7-9 hours. If desired, serve with toppings.

Sweet Potato Chili w/ Turkey

*Serves 6

Per Serving (1.5 cups): Calories 243, Protein 20g, Total Fat 6g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 pound lean ground turkey

• 1 small onion, chopped

• 2 cups chicken broth

• 1 can (15 ounces) sweet potato puree or canned pumpkin

• 1 can (4 ounces) chopped green chiles

• 1 tablespoon chili powder

• 1 teaspoon garlic powder

• 1 teaspoon ground cumin

• 1 teaspoon curry powder

• 1/2 teaspoon dried oregano

• 1/2 teaspoon salt

• 1 can (15-1/2 ounces) great northern beans, rinsed and drained

Instructions: 

• In a large skillet, cook turkey and onion over medium heat until turkey is no longer pink and onion is tender, 5-7 minutes, breaking up turkey into crumbles; drain. Transfer to a 3- or 4-qt. slow cooker.

• Stir in broth, sweet potato puree, chiles and seasonings. Cook, covered, on low 4-5 hours. Stir in beans; cook until heated through, about 1 hour. If desired, top with sour cream, cilantro and red onions. Freeze option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth if necessary.

Italian Turkey Meatballs

*Serves 6

Per Serving (3 meatballs): Calories 239, Protein 22g, Total Fat 8g, Carbs 23g, Fiber 4g

Ingredients: 

• 1.5 slices white bread, torn into small pieces

• 1/4 cup fat-free milk

• 1 pounds lean ground turkey

• 1/8 cup grated Parmesan cheese

• 1/8 cup minced fresh parsley

• 1 large eggs, lightly beaten

• 1.5 garlic cloves, minced

• 1 teaspoons Italian seasoning

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• Fettuccini Miracle Noodles*

  SAUCE:

  1. 1 medium onions, chopped

  2. 1/2 medium green pepper, chopped

  3. 1 can (28 ounces) crushed tomatoes in puree

  4. 1 can (6 ounces ) tomato paste

  5. 2 garlic cloves, minced

  6. 1/2 tablespoon sugar

  7. 1 teaspoons Italian seasoning

  8. 1/4 teaspoon salt

  9. 1/4 teaspoon pepper

  10. 1 bay leave

Instructions: 

• Preheat broiler. Combine bread and milk in a large bowl; let stand until liquid is absorbed. Add next eight ingredients; mix lightly but thoroughly. Shape into 1-1/2-in. balls; place on a greased rack of a broiler pan. Broil 5-6 in. from heat until lightly browned, 4-5 minutes.

• For the sauce, in a 6-qt. slow cooker, mix the next nine ingredients. Add bay leaves and meatballs; gently stir into sauce.

• Cook, covered, on low until meatballs are cooked through, 4-5 hours. Discard bay leaves. Serve with pasta; if desired, sprinkle with additional parsley and Parmesan cheese.

• Freeze option: Omitting additional parsley and Parmesan cheese, freeze cooled meatball mixture in freezer containers. To use, partially thaw in refrigerator overnight. Microwave, covered, on high in a microwave-safe dish until heated through, stirring gently and adding a little water if necessary. If desired, sprinkle with additional parsley and Parmesan.

Pumpkin Spice Doughnuts

*Serves 6

Per Serving (2 doughnuts): Calories 150, Protein 12g, Total Fat 8g, Carbs 16g, Fiber 2g

Ingredients: 

• DOUGHNUTS:

• 1-1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix

• 1/4 tsp baking powder

• 1/4 tbsp truvia cane sugar

• 1 cup Fairlife Milk, 2%

• 1 large egg

• 1/2 cup canned pumpkin puree (not pumpkin pie filling)

• Topping:

• 2 tbsp truvia cane sugar

• 1-1/2 tsp cinnamon

Instructions: 

• Preheat oven to 350° F.

• Combine the FlapJacked mix, pumpkin pie spice, baking powder and truvia into a small bowl.

• In another (medium) bowl, combine milk, egg and pumpkin puree.

• Use a spoon to dollop batter into a greased doughnut pan(s). Batter should fill doughnut pan to the center, but don't cover the center. (You should have enough batter for 12 doughnuts.)

• Bake for 12-14 minutes. Allow to cool for just a moment while you mix the truvia and cinnamon and place in a large resealable bag. Shake each doughnut in the sugar, tap off excess.

• You will not use all of the sugar mixture- but extra helps coat the doughnuts easier. ENJOY!

Rotisserie, BBQ Chicken Slider

*Serves 1

Per Serving: Calories 315, Protein 27g, Total Fat 5g, Carbs 35g, Fiber 1g

Ingredients: 

• 2 slider buns, wheat

• 2oz rotisserie chicken breast

• 1/4 cup shredded fat free Mozzarella cheese

• Walden Farms BBQ Sauce*

Instructions: 

• Place two open buns on oven safe pan.

• Preheat oven to 350 degrees.

• Combine shredded chicken and Walden Farms BBQ sauce in a bowl.

• Place half of the chicken on each slider and top with shredded cheese.

• Close bun and place in oven, heat for 12min.

Grilled Ham & Cheese Sandwich

*Serves 1

Per Serving: Calories 350, Protein 46g, Total Fat 8g, Carbs 36g, Fiber 4.5g

Ingredients: 

• 2 slices whole wheat bread

• 6 slices ham, fat free

• 2 slices American cheese, fat free

• 1 tbsp mustard

Instructions: 

• Preheat a pan over medium heat.

• Spread each slice with mustard.

• Stack with American cheese, and ribbon your meat onto your sandwich.

• Don't just lay the meat at — it makes for a at sandwich.

• Spread butter on the outside of the bread before it goes into the pan, which ensures it will be perfectly golden brown.

• Place in the pan; cover with lid to ensure the cheese melts without over-toasting the exterior, 2 to 3 minutes.

• Flip, cover again and cook until the cheese is melted and the sandwich is golden brown, 2 to 3 minutes. Enjoy!

Apple Chicken Quesadilla

*Serves 2

Per Serving: Calories 190, Protein 24g, Total Fat 7g, Carbs 17g, Fiber 10g

Ingredients: 

• 2 Low carb Tortilla

• 4oz rotisserie chicken breast

• 1/2 cup shredded fat free Mozzarella cheese

• 1/2 apple, thinly sliced

Instructions: 

• Heat the tortilla until puffy on skillet.

• Add cheese and then chicken to half the tortilla (chicken on top).

• Fold the tortilla over like an omelet, and press down on the folded tortilla with the spatula.

• Lower the heat to medium. Once you see cheese is melted, remove quesadilla to a cutting board.

• Open it wide and layer on apple slices.

• Fold tortilla back again and cut into 3 triangles.

Peanut Butter & Kay's Banana Pops

*Serves 2

Per Serving: Calories 145, Protein 11g, Total Fat 2g, Carbs 25, Fiber 5g

Ingredients: 

• 1 medium banana, halved

• 4 tbsp PB2 Peanut Butter*

• 1 cup Kay’s Cereal*

Instructions: 

• Skewer banana halves on popsicle sticks.

• Make PB2 as as instructed on container.

• Cover with peanut butter and roll in cereal.

• Serve immediately or freeze on a parchment-paper-lined baking sheet until firm, about 2 hours.

Chef Salad Wraps

*Serves 2

Per Serving: Calories 330, Protein 44g, Total Fat 10g, Carbs 13g

Ingredients: 

• 2 slice ham

• 2 slice turkey

• 2 slice cheddar (low fat, 1oz)

• 2 slice swiss (low fat, 1oz)

• 4 tablespoons baby lettuce greens

• 1/2 bell pepper, thinly sliced

• 1/4 slice red onion, thinly sliced

• 2 teaspoon Walden Farms ranch dressing*

Instructions: 

• Lay down larger piece of lunch meat on the bottom.

• Add the two slices of cheese on top of the meat, along with a piece of bacon.

• Add the thin slices of pepper and onion and top with baby greens.

• Spoon 1 teaspoon dressing and then carefully roll up into a wrap. Repeat

Quick Chicken Loaded Taco Salad

*Serves 1

Per Serving: Calories 250, Protein 27g, Total Fat 6.5g, Carbs 20g, Fiber 5.5g

Ingredients: 

• 2oz Rotisserie chicken breast

• 1/4 Roma tomato, chopped

• 1 1/2 cups lettuce

• 1/2 bag Quest loaded taco chips*

• 1/8 cup corn, drained

• 1/4 cup black beans, drained

• 1 tbsp mexican cheese

• Walden Farms Thousand Island Dressing *

Instructions: 

• Combine all ingredients into a bowl, mix and top with Walden Farms Thousand Island Dressing.

Tuna & Egg Salad

*Serves 1

Per Serving: Calories 310, Protein 47g, Total Fat 11g, Carbs 2.5g, Fiber 0g

Ingredients: 

• 1/2 tbsp light Mayo

• 1 tsp Dijon mustard 1 5-oz. can Tuna (drained)

• 1 tbsp sweet Pickles (finely chopped)

• 1 large Hard boiled eggs (diced)

• dash of parsley, paprika salt & pepper

Instructions: 

• Mix light mayo, mustard, parsley, and paprika, until smooth.

• Add tuna, diced and sweet pickles.

• Mix everything together and if you notice any large pieces of tuna, break them up.

• Top with diced egg.

Homestyle Chicken Noodle Soup

*Serves 6

Per Serving: Calories 282, Protein 30g, Total Fat 5g, Carbs 27g, Fiber 3g

Ingredients: 

• 2 teaspoons olive oil

• 3 medium carrots (thinly sliced)

• 2 medium ribs of celery, leaves discarded, thinly sliced

• 1 small onion (diced) 4 cups fat-free, low-sodium chicken broth

• 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces.

• 3 cups water

• 3 tablespoons fresh Italian (at-leaf) parsley, minced.

• 1/2 teaspoon dried thyme (crumbled)

• 1/4 teaspoon salt

• 1/4 teaspoon Black pepper

• 6 ounces dried no-yolk noodles

Instructions: 

• Heat the oil in the pressure cooker on sauté.

• Cook the carrots, celery, and onion for 3 minutes, or until the carrots and celery are tender and the onion is soft, stirring frequently.

• Stir in the broth, chicken, water, parsley, thyme, salt, and pepper. Secure the lid.

• Cook on high pressure for 12 minutes. Allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure.

• Remove the pressure cooker lid. Set the pressure cooker to sauté.

• Heat until the soup comes to a simmer.

• Stir in the noodles. Cook for 8 to 10 minutes, or until the noodles are tender, stirring frequently.

Italian Egg White Caprese Avocado Toast

*Serves 4

Per Serving: Calories 222, Protein 16g, Total Fat 9g, Carbs 22g, Fiber 6.5g

Ingredients: 

• 1 pint cherry tomatoes (halved)

• 1/4 cup basil, finely sliced, plus more garnish if desired

• 4 slices whole-grain or whole wheat bread (toasted)

• 8 scrambles egg whites

• 1 avocado, halved and pitted

• 1/8 tsp ground Black pepper

• 1/4 cup fat-free, shredded mozzarella

• 2 tsp balsamic vinegar

Instructions: 

• Scramble egg whites and cook on stovetop until fully cooked.

• Toast each piece of bread.

• Slice the avocado in half and spoon out avocado from the skin into a bowl. Add the chopped basil and pepper. Mash together with a fork.

• Divide egg whites and avocado mixture between each toast piece, spreading a layer of each onto each one.

• Top with tomatoes.

• Divide shredded mozzarella between each toast and drizzle with balsamic vinegar.

• Garnish with a few basil leaves, if desired. Enjoy!

Vegetable Turkey Soup

*Serves 6

Per Serving: Calories 224, Protein 26g, Total Fat 2g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 lb ground skinless turkey breast, broken up

• 3 large carrots (peeled, sliced)

• 3 medium zucchini (sliced)

• 1 small onion (chopped)

• 1 can no salt added tomato sauce

• 1 can no salt added cannellini beans (rinsed, drained)

• 2 medium garlic cloves (minced)

• 1 Tbsp dried Italian seasoning (crumbled)

• 1/2 tsp salt 1/2 tsp pepper

• 4 cups fat-free, low-sodium chicken broth

Instructions: 

• Meal Prep: In a 1-gallon resealable plastic freezer bag add all ingredients except the broth.

• Place the bag at in the freezer and freeze. Thaw the bag overnight in the refrigerator.

• Pour the contents of the bag into a slow cooker.

• Pour in the broth, stirring to combine.

• Cook, covered, on low for 8 hours, or until the turkey is no longer pink.

Blended Chike Frappe

*Serves 1

Per Serving: Calories 210, Protein 33g, Total Fat 2.5g, Carbs 11g

Ingredients: 

• 1/2 cups ice cubes

• 8oz Fat Free Fairlife Milk

• 2 scoops Chike Coffee*

Instructions: 

• Combine all ingredients and blend on high. If your looking for a lighter version, cut ingredients in half and now it’s only 105 calories and 16.5g of protein. Enjoy!

Turkey Breast Sandwich on a Bun

*Serves 1

Per Serving: Calories 154, Protein 25g, Total Fat 4g, Carbs 19g, Fiber 12g

Ingredients: 

• 3oz Turkey Breast lunchmeat

• 2 slices tomato

• 1 piece of lettuce

• 1 Smartbun®*

• Walden Farms Honey Mustard Mayo *

Instructions: 

• Spread Walden Farms Honey Mustard Mayo on both sides of Smartbun®, as desired.

• Layer lettuce, tomato slices, turkey breast and top with bun. Enjoy!