*Serves 1
Per Serving: Calories 100, Protein 16g, Total Fat 0g, Carbs 4g, Fiber 0g
1/2 scoop Quest Vanilla Protein Powder*
1/4 cup Walden Farms Blueberry Syrup*
1/2 cup ice
3 tbsp zero-calorie sweetener
1/2 tbsp sugar-free lemon gelatin
Instructions:
In a blender, combine all ingredients in order listed.
Blend until thick and smooth. Pour into a glass. Enjoy!
*Serves 12
Per Serving (2 bites): Calories 116, Protein 6g, Total Fat 3g, Carbs 18g, Fiber 2g
6 very ripe bananas
1/2 cup mini chocolate chips
2 scoops Quest Peanut Butter Protein Powder*
Instructions:
Line a baking sheet with parchment paper.
Slice the bananas into 1/2-inch slices and lay flat on the parchment-lined baking sheet.
Cover with plastic wrap and place in the freezer for 1-1/2 hours. Remove frozen bananas from the freezer and let set out for about 5 minutes while you set up your food processor or blender.
You want the bananas to softened just a bit, but still be frozen. Place the bananas in the food processor and pulse/blend until smooth and creamy.
Stir in 1/4 cup mini chocolate chips and protein powder.
Grease a mini muffin pan with non-stick cooking spray.
Scoop the banana ice cream into each cup, filling each one almost full, then sprinkle the top of each cup with a few more mini chocolate chips.
Place the muffin pan in the freezer for an hour. Remove the pan from the freezer and pop each bite out with a knife.
Stack the banana ice cream bites in a freezer safe container with a lid, placing parchment paper between each layer of bites to keep them from sticking together.
When ready to eat, remove however many bites you want from the freezer container and let set out for a few minutes before eating.
*Serves 1
Per Serving: Calories 90, Protein 13g, Total Fat 2g, Carbs 4g, Fiber 0g
3 cups ice cubes
1 cup of strong cold coffee
1 cup Core Power vanilla*
2 tablespoons fat-free whipped topping
1 tablespoon Walden Farms caramel syrup*
Instructions:
Simply combine all the ingredients (minus the syrup & whipped topping) in a blender and blend until smooth.
Give it a taste and adjust the flavors as needed, adding more Core Power or coffee as you see fit.
Pour your frappuccino into a large glass and dollop whipped topping on top, followed by a drizzle of caramel syrup.
This caramel frappuccino is best enjoyed right away, but it’s still delicious even after it melts a bit.
*Serves 2
Per Serving: Calories 169, Protein 25g, Total Fat 2.5g, Carbs 13g, Fiber 6g
2 medium apples peeled and cored
1 teaspoon ground cinnamon
5.3 ounces (1 Container) Yoplait Greek 100 vanilla yogurt
1/2 cup ProGranola Vanilla Cinnamon Cluster*
Instructions:
Peel and core apples, and slice the bottom off each one.
Sprinkle each with cinnamon, and rub it all over the outside and inside.
Place apples in microwave-safe bowls, and heat in microwave on full power for three minutes.
Scoop half of the yogurt into the center of each apple, and top with granola. Enjoy!
*Serves 3
Per Serving (2 bites): Calories 153, Protein 8g, Total Fat 9g, Carbs 12g, Fiber 3.5g
1/2 cup ProGranola*
4 tablespoons Splenda
4 tablespoons coconut oil melted
1.5 cup Greek yogurt, non-fat, plain
4 tablespoons honey
3 cups strawberries and/or raspberries fresh chopped
Instructions:
Line a 6-cup muffin tin with silicone or parchment cupcake liners, or add directly to a nonstick muffin tin.
In a small bowl, stir together ProGranola, splenda, and coconut oil.
Spoon a small amount into the bottom of each muffin cup.
In a medium bowl, mix together yogurt and honey.
Spoon 2 tablespoons into each muffin cup, covering the crust.
Top with fresh chopped berries.
Freeze until firm, about 6 hours. To serve, remove from silicone wrapper and allow to set at room temperature for 8-10 minutes. Enjoy!
*Serves 5
Per Serving: Calories 220, Protein 25g, Total Fat 9g, Carbs 6g, Fiber 1.5g
15 slices deli turkey
1 red bell pepper, thinly sliced
1 cucumber, thinly sliced
1/2 cup microgreens or greens of choice
1 cup low-fat cream cheese
Instructions:
Place a slice of turkey down and top with one tablespoon of the cream cheese, sliced peppers, cucumber, and microgreens (keep enough for all 16 slices).
Roll up and slice in half. Repeat with remaining turkey.
Eat immediately, or store the ingredients separately for easy meal-prep.
Serve individual rolls as an appetizer, or 4-6 rolls as a main dish.
*Serves 1
Per Serving: Calories 103, Protein 15g, Total Fat 2.5g, Carbs 2g, Fiber 0g
1 cup ice cubes
1/2 Quest Salted Caramel protein shake*
1 cup cold brew, unsweetened
2 tbsp Whipped cream, light
Instructions:
Pour the cold brew coffee over ice .
Add in salted caramel protein shake and top with whipped cream.
*Serves 1
Per Serving: Calories 266, Protein 21g, Total Fat 10g, Carbs 28g, Fiber 13g
1 low carb tortilla (10 inch)
1/4 cup chopped romaine hearts
1/2 roma tomato, sliced
1/8 cup corn
1/4 avocado, sliced
1 tablespoons chopped green onions
2oz Albacore Tuna, drained
1 tbsp non-fat greek yogurt
Instructions:
In a bowl mix tuna and yogurt together. Lay out tortilla on a large cutting board.
Place the lettuce, tomato, corn, avocado, green onion and tuna on tortilla.
Drizzle each wrap with 1 tablespoon of dressing, reserving some for dipping. Roll up each tortilla, tucking in the ends as you go.
*Serves 3
Per Serving: Calories 215, Protein 14g, Total Fat 11g, Carbs 13g, Fiber 2g
For the pineapple salsa
1 cup diced fresh pineapple
1/8 cup finely diced red onion
1/2 tbsp finely diced jalapeño
1 tbsps fresh lime juice
1/2 garlic clove, minced
1/2 tbsp chopped fresh cilantro
1/2 tsp olive oil
For the chipotle chicken
1/2 tbsp olive oil
6 oz ground chicken
1 tsp chipotle chili powder
Freshly ground salt and pepper
1/8 cup fat free chicken broth
1/2 tbsp tomato paste
To assemble
3 flat tostada shells
1 avocado, mashed
1/4 cup shredded purple cabbage
1/8 cup chopped fresh cilantro
Instructions:
Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
In a bowl, toss together the pineapple, onion, jalapeño, lime juice, garlic, cilantro, avocado oil and salt. Refrigerate until ready to serve.
In a large skillet, heat the oil over medium-high heat. Add the ground chicken, chipotle chili powder, salt and pepper. Cook the chicken, breaking up the meat until it is brown, about 7 minutes.
Drain off any excess fat from the pan. Reduce the heat to medium and add the chicken broth and tomato paste and stir to combine. Cook for about 2 more minutes.
Remove from heat. Place tortillas in a single layer on baking sheet. Lightly spray the tops of tortillas with nonstick cooking spray. Bake until golden brown and crisp.
Carefully spread the mashed avocado on top of each tortilla. Sprinkle with the shredded cabbage and a big scoop of chipotle chicken. Top with the pineapple salsa and cilantro.
*Serves 1
Per Serving: Calories 242, Protein 26g, Total Fat 4.5g, Carbs 25g, Fiber 4g
1/2 cup frozen strawberries
1/2 ripe banana (fresh or frozen)
1 cup fresh spinach
1 cup Non-Fat Greek Yogurt
Instructions:
Add all ingredients to a blender and blend on high until smooth.
*Serves 2
Per Serving: Calories 218, Protein 12.5g, Total Fat 10g, Carbs 11g, Fiber 5g
4oz skinless chicken breasts
2.5 oz fresh spinach
4 oz fresh strawberries
1/2 avocado
1/8 cup Feta cheese, crumbles, reduced fat
1 tbsp almonds, sliced
1/8 cup red onion, chopped
Instructions:
Pound out chicken breast to an even thickness.
Season with salt & pepper and place on George foreman grill for 20 minutes or until cooked through.
Arrange the spinach, strawberries and red onion in a bowl.
Lightly toss with dressing. Add the avocado, sliced chicken and top with feta and almond slices. Serve immediately.
*Serves 4
Per Serving: Calories 389, Protein 47g, Total Fat 11g, Carbs 21g, Fiber 2g
1/2 cup plus 1 tablespoon balsamic vinegar, divided
1 tbsp plus 1 tsp honey, divided
4 boneless chicken breasts
1 tbsp extra virgin olive oil
1 small red onion, diced
4 cloves garlic, minced
4 cups sliced cherry tomatoes
¼ tsp dried thyme
4 ounces part- skim mozzarella pearls
¼ cup fresh basil leaves
salt & pepper to taste
Instructions:
In a small saucepan, combine ½ cup of the balsamic vinegar & 1 tbsp of honey.
Simmer over medium- low heat, stirring occasionally, until thickened, about 15 minutes. Remove from heat and set aside.
While the balsamic reduces, arrange the chicken on a cutting board and stretch a large sheet of plastic wrap over the top. Lightly pound the chicken breasts into an even ½- inch thickness.
Sprinkle the chicken with salt & pepper, seasoning both sides.
In a large, heavy bottomed skillet, heat 1/2 tbsp of oil over medium- high heat.
Once the oil is hot add the chicken breasts. Let cook for 4 minutes, or until lightly browned. Flip and cook an additional 3 minutes. Check for doneness. If it needs additional time, flip again and continue cooking for a few minutes on each side.
Remove to a plate and cover to keep warm. Without wiping out the pan, reduce skillet heat to medium. Add 1/2 tbsp of oil, add the red onion and let cook until slightly softened, about 3 minutes.
Add garlic and let cook 30 seconds. Add tomatoes, thyme, and 1 tbsp balsamic vinegar, 1 tsp honey, salt & pepper.
Increase the heat to medium high, cook until the tomatoes begin to soften, about 2 minutes.
Return the chicken to the pan and scatter the mozzarella throughout. Cover pan and remove from the heat. Let stand for 1 to 2 minutes to allow the mozzarella to become soft and melty.
Uncover, drizzle the balsamic over the top, and sprinkle with the fresh basil.
*Serves 4
Per Serving: Calories 259, Protein 27g, Total Fat 4.5g, Carbs 28g, Fiber 1.5g
For the dough:
1 cup all purpose flour, plus more for dusting (5 oz)
1 1/2 teaspoons baking powder
1/2 teaspoon kosher salt
1 cup Stonyfield non-fat Greek yogurt, not regular, drained if there’s any liquid
For the filling:
8 ounces organic grilled chicken breast, sliced
1/2 cup marinara sauce
3/4 cup shredded part-skim mozzarella cheese
For the egg wash:
1 large egg
sesame seeds
Instructions:
In a medium bowl combine flour, baking powder and salt, whisk well.
Add yogurt and mix with a fork until well combined, it will look like small crumbles.
Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, no lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
Preheat the oven 425F.
Line a sheet pan with a silicone mat. Assemble the rolls: Divide into 4 equal balls.
Sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7in in diameter.
Spread 1 tbsp of marinara down the center of the circle in a strip, top with 1/2 cup of the chicken (2 oz) 1 tbsp more marinara sauce and 3 tbsp of cheese.
Fold the right side of the dough over the top of the chicken then repeat with the left side.
Brush the top with egg wash and sprinkle with sesame seeds. Bake until golden, 20 minutes.
*Serves 4
Per Serving: Calories 400, Protein 35g, Total Fat 9g, Carbs 46g, Fiber 6g
4 medium sweet potatoes, w/skin
1 lb boneless chicken breasts
1 teaspoon kosher salt
3/4 teaspoon garlic power
1 cup enchilada sauce, I recommend my homemade
chopped scallions, for serving
1/4 cup non-fat Greek yogurt
1/2 cup shredded cheddar cheese
1 tablespoon chopped scallions and/or cilantro, for garnish
Instructions:
Wash and dry the sweet potatoes. Wrap the potatoes individually in foil.
Season the chicken with salt and garlic powder and place on one end of the slow cooker, cover with 1/4 cup enchilada sauce.
Place the potatoes on the other end, stacking 2 on top of 2.
Cover and cook on low for 6 to 8 hours, or until potatoes are tender.
When done, remove the potatoes and chicken.
Transfer chicken to a small bowl and roughly shred with 2 forks and add the remaining enchilada sauce.
Split open the sweet potatoes, then top with 2/3 cup of the enchilada chicken.
Drizzle each half with 1 tbsp cheese and place under the broiler 2 to 3 minutes, or until melted.
Garnish each potato with 1 tbsp non-fat Greek Yogurt and scallions or cilantro.
*Serves 6
Per Serving: Calories 263, Protein 37g, Total Fat 5.5g, Carbs 14.5g, Fiber 2g
1 pounds sirloin tip steak, fat trimmed and sliced
2 cloves garlic, minced
1.5 small yellow onion, diced
1.5 tablespoons corn starch
1 tablespoons brown sugar
1/2 inch fresh ginger root, peeled and grated
1/4 cup beef broth
1/4 cup soy sauce
1/4 teaspoon pepper
1/2 pound fresh broccoli florets*
Instructions:
Add steak and broccoli to crockpot.
In a bowl, combine remaining ingredients and pour into crockpot. Cook on low for 6 hours.
*Serves 4
Per Serving: Calories 288, Protein 35g, Total Fat 10g, Carbs 11g, Fiber 0g
1 pound boneless, skinless chicken breasts, cut into pieces
The juice from one orange (about 1/3 cup)
1-inch of fresh ginger root, peeled and minced (about 3 tablespoons)
2 tablespoons honey
2 tablespoons coconut oil
1 teaspoon crushed red pepper flakes
Instructions:
Add chicken to crockpot.
In a bowl, combine remaining ingredients and pour into crockpot.
Cook on low for 3-6 hours, or until chicken is cooked through and tender.
*Serves 6
Per Serving: Calories 173, Protein 16g, Total Fat 11g, Carbs 16g, Fiber 12g
1/2 large onion, chopped (1 cup)
1/2 cup Walden Farms barbecue sauce*
1/4 cup Walden Farms French dressing*
1/4 cup condensed beef broth
1/2 boneless beef chuck roast (2 lb)
6 SmartBuns*
Instructions:
Spray 3- to 4-quart slow cooker with cooking spray.
Mix onion, barbecue sauce, dressing and broth in slow cooker.
Add beef; stir to coat.
Cover; cook on Low heat setting 8 to 10 hours.
Remove beef from slow cooker; skim fat from sauce.
Shred beef with 2 forks; stir beef back into sauce.
Using slotted spoon, place 1/2 cup beef mixture onto bottom of each bun.
Cover with tops of buns.
*Serves 4
Per Serving: Calories 280, Protein 36g, Total Fat 4g, Carbs 13g, Fiber 1g
2 chicken breast about 1 lbs
1 packet of taco seasoning
1 packet of ranch dressing
14 ounces of chicken broth
8 low carb mini corn tortillas
veggie toppings as desired
Instructions:
Put chicken breasts, taco & ranch mixes and chicken broth in crock pot.
Set crock pot on low for 5 hours.
After 5 hours, shred chicken with 2 forks.
Replace lid and continue cooking on low for 30 more minutes.
Fill each corn tortilla with shredded chicken and your favorite veggie toppings (toppings not included in nutritionals).
*Serves 4
Per Serving: Calories 188, Protein 19g, Total Fat 4g, Carbs 18g, Fiber 1g
4 (5 to 6 ounce) bone-in pork loin chops, cut 3/4 inch thick
¼ cup thinly sliced onion
1 clove garlic, minced
¾ cup apple juice or apple cider
½ cup reduced-sodium chicken broth
1 tablespoon cornstarch
1 tablespoon balsamic vinegar
1 teaspoon honey
1 cup seedless red grapes, halved
Instructions:
Generously coat an extra-large nonstick skillet with cooking spray.
Heat the skillet over medium heat. Add chops to the hot skillet; cook for about 5 minutes or until browned on both sides, turning to brown evenly.
Remove the chops from the skillet. Add onion and garlic to the hot skillet; cook and stir for 2 minutes.
Add apple juice (or cider) and broth to the skillet. Bring to boiling; reduce heat.
Return the chops to the skillet. Simmer, covered, for about 4 minutes or until a thermometer inserted in centers of chops registers 145 degrees F.
Transfer the chops to a serving platter; cover with foil and keep warm.
Whisk together cornstarch, balsamic vinegar, and honey in a small bowl. Whisk the vinegar mixture into the juice mixture in the skillet; cook and whisk for 1 to 2 minutes or until thick and bubbly.
Stir in grapes; heat through. To serve, spoon the grape mixture over the chops.
*Serves 4
Per Serving (two tacos): Calories 236, Protein 23g, Total Fat 8g, Carbs 19g, Fiber 5.5g
1 ripe avocado
1 tablespoon lime juice
1 small clove garlic, grated
¼ teaspoon salt
1 pound large raw shrimp (16-20 count), peeled and deveined
2 tablespoons salt-free Cajun spice blend
8 low-carb corn tortillas, warmed
2 cups iceberg lettuce, chopped
½ cup fresh cilantro leaves
½ cup prepared pico de gallo
Preheat grill to medium-high.
Mash avocado with a fork in a small bowl. Add lime juice, garlic and salt and stir to combine.
Pat shrimp dry. Toss the shrimp with Cajun seasoning in a medium bowl.
Thread onto four 10- to 12-inch metal skewers. Grill, turning once, until the shrimp are just cooked through, about 4 minutes total.
Serve the shrimp in tortillas, topped with the guacamole, lettuce, cilantro and pico de gallo.
