Egg White Spinach Sandwich
6 egg whites
2 cup fresh spinach
1 avocado
1/2 tomato
1/2 pepper
2 whole wheat English muffin
*Cook egg whites and spinach together
*Place all ingredients in English muffin
*Can toast and butter it with coconut oil
Coconut Berry Delight
1 cup mixed berries
1 cup sliced peaches
1 cup strawberries
2 cups spinach
3/4 cup shredded sweetened coconut
1 cup water
2 scoops protein powder (optional)
*serves 2
Tropical Vanilla Smoothie
2 Cups Mixed Berries
1 cup Mango
2 1/2 Cups Pineapple Juice
3 Scoop of Vanilla Protein Powder
1/8 Cup Chia Seeds
*Serves 6
Mixed Berry Mango Smoothie Bowl
1 heaping cup of mixed berries
1 heaping cup of mango
1 heaping cup of strawberries
1 banana
1 pear
1 1/2 cups organic apple grape juice
1/8 chia seeds
*Blend all ingredients together. Top with granola and banana slices. Drizzle with agave. Enjoy :)
*Makes 6 servings
Mixed Berry Pear Pineapple Smoothie
2 cups mixed berries
1 pear
1/8 chia seeds
1/2 cup vanilla greek yogurt
1 cup pineapple juice
*Makes 4 servings
Mixed Berry Spinach Smoothie
1 cup baby spinach
2 cup mixed berries
1/2 cup mango
2 1/2 cups organic apple raspberry juice
2 tbsp of chia seeds
2 scoops of vanilla protein powder
1/2 cup almond milk
*Makes 2 servings
Vitamin C Delight Smoothie
4 mango sliced
1 banana
2 oranges
1 pineapple
1/2 cup of water
*Serves 6
4 cups rolled oats
4 cups 9 grain oats
1 cup wheat germ
1/2 cup flax seed
1/4 cup chia seeds
2 cup coconut
2 cups slivered almonds
2 cups raisins
3/4 cup brown sugar
1 tsp salt
2 tsp cinnamon
1/2 coconut oil
1 1/4 cup agave
2 tsp vanilla
*Bake at 300 degrees F
*Bake 7 min stir.
*Bake 6 1/2 min stir.
*Bake 6 min st
*Remove from heat. Stir every 5-10 while it cools.
*Serving size - 1/2 - 3/4 cup
Whole Wheat Pancakes
1 egg
1 cup whole wheat flour
1/2 cup almond milk
1 TBSP brown sugar
1 tsp coconut oil
3 tsp baking powder
1/4 tsp salt
LUNCH/DINNER
LUNCH/DINNER
Aztec Chicken
2 cans black beans, rinsed
1 bag frozen corn
2 cloves minced garlic
3/4 tsp ground cumin
2 cups salsa
8 chicken breasts
4 oz cream cheese
1/2 cup Greek yogurt
Shredded light cheddar cheese
*Combine all ingredients in crock pot except cream cheese and Greek yogurt
*Cook on high 2-3 hours or low 4-6 hours
*Shred chicken and add cream cheese
*Cook for another 30 min. Add Greek yogurt
*Serve over brown rice and top with cheese if desired
Clean chicken tenders
6 chicken breasts
1 cups of whole wheat flour
1 cup ground up 9 grain oats
1 tbsp paprika
1/2 tsp of salt
2 tsp garlic powder
1 tsp of pepper
2 eggs
milk
coconut oil
*slice chicken into strips
*mix all dry ingredients together
*mix eggs and milk together
*dip chicken strips into the egg/milk mixture & then place in flour mixture
*cook in coconut oil till done
*may also bake @350 for 30 min
Cilantro Chili Lime Tacos w/ Chicken or Shrimp
3 fresh squeezed limes
1 1/2 tsp chili powder
2 tbsp chopped cilantro
1 tsp olive oil
1/4 tsp minced garlic
2 cups fresh mini shrimp
corn tortillas
purple onions
cilantro
slivered carrots
*place all ingredients and let soak at least an hour
*after marinating grill
*place in corn tortillas and top with chopped purple onions, cilantro and slivered carrots
*serves 4*enjoy!!!!!!
Chicken Sausage Veggie Stir fry
1 pkg chicken sausage
1 bunch of asparagus
2 zucchini
1 red pepper
1 medium broccoli crown
1 yellow onion
1 tsp of olive oil
salt & pepper to taste
*saute chicken sausage till brown
*add all chopped veggies & saute for 5 min on medium heat
*serve over brown rice
*serves 6
Balsamic & Rosmary Chicken
4 chicken breasts trimmed
1 tbsp olive oil
3/4 cup balsamic vinegar
1 tbsp of dried rosmary
1/4 tsp minced garlic
1/8 tsp fresh ground pepper
*Bake in oven @ 350 F for 45 min
*Serves 4
BBQ chicken glaze (Jessica Williams)
2 tbsp honey
4 chicken breasts trimmed
1 tbsp olive oil
3/4 cup balsamic vinegar
1 tbsp of dried rosmary
1/4 tsp minced garlic
1/8 tsp fresh ground pepper
*Bake in oven @ 350 F for 45 min
*Serves 4
BBQ chicken glaze (Jessica Williams)
1 cup BBQ sauce
Berry salad (Jessica Williams)
Red Bean Mango Chicken Salad
1 can red beans, rinsed
1 can corn, drained
1 canned white chicken
1 avocado
2 green onions
1 mango
1/4 cup lite Italian dressing zesty
1 tbsp lime or lemon juice
*Mix all ingrediants together.
*Serve with lettuce wraps, tortilla chips, corn tortillas, or by itself
*Serves 4
Turkey Lasagne
1lb ground turkey browned
1 jar of organic spaghetti sauce
16 oz of fat free cottage cheese
1 cup shredded skim mozzarella cheese
3 egg whites
1/4 cup fresh parsley chopped
1 cup chopped mushrooms
1 cup chopped olives
1 pkg whole grain lasagne noodles uncooked
*Bake at 350 for 40 min
Tomato Basil Soup (Jessica Williams)
1 tbsp of olive oil
1 cup chopped onion
3/4 cup shredded carrot
4 cloves of garlic, minced
2 (14.5 oz )cans diced tomatoes, undrained
1 (14 oz ) can chicken broth
1 tsp sugar
1 tsp sea salt
1/4 tsp ground pepper
1/2 tsp dried oregano
1 tbsp dried basil (2 tbsp fresh basil)
3 oz reduced fat cream cheese
*Place oil in a large saucepan over medium heat. Add onion, carrot, garlic, and cook for 3-4 minutes or until vegetables are tender, stirring often.
*Add tomatoes, chicken broth, sugar, salt, pepper, oregano, and basil.
*Bring soup to a boil and then reduce soup to simmer. Cover pan and let simmer for 30 min.
*Remove from heat and pour into blender. Blend in cream cheese.
*Enjoy
*4-6 servings
Tuna Pasta
1 pkg whole wheat egg noodles
1 medium size crown of broccoli
1 zucchini
1 cup shredded carrots
2 cans of white albacore tuna
1 tbsp olive oil
1/2 tsp ground pepper
*While cooking noodles steam veggies.
*Combine all ingrediants
*Serves 6-8
Zucchini Soup
7-8 small zucchini
EXTRAS
Black Bean Salsa
2 cans black beans, drained
2 cans shoe-peg corn, drained
2 cans diced tomatoes w/green chiles
28 oz can of chopped tomatoes
1 red pepper, chopped
1/2 purple onion, chopped
1 bunch green onions, chopped
1 1/2 tsp chopped garlic
3 fresh tomatoes, chopped
cilantro as desired
8 oz bottle of fat free Italian dressing
DESSERT
Cream Cheese Mousse (Pinterest)
8 oz of low fat cream cheese
1/2 tsp garlic powder
4 chicken breasts
Berry salad (Jessica Williams)
*strawberries
*feta cheese
*spinach
*craisins
*toffee bits
*cucumbers
*raspberry vinaigrette
Lemon Herb Salmon
6-8 oz fresh salmon
1 tbsp of olive oil
1 fresh lemon, sliced
1 tsp of Herbs de Province
*Place salmon on foil on baking sheet.
*Drizzle olive oil and Herbs de Province over the salmon
*Take half of the lemon and squeeze over the salmon.
*Place the other slices of lemon on top.
*Cover with foil & bake at 350 F for 30 min or until flakey
Potstickers
1 lb ground chicken/pork
1/2 head of green cabbage
1 cup slivered carrots
4 green onions
1 tsp of fresh ginger
1 tps of fresh garlic
1 egg
a couple dashes of soy sauce
a couple dashes of rice vinegar
a couple dashes of chili oil
sesame oil
2 pkgs of pot sticker wraps
*Mix all ingredients together except sesame oil
*Place a quarter size amount of meat mixture in the middle of wrap. Add water to outside outside of the wrap so it becomes sticky
*Combine sides together and create folds to seal the potsticker
*Heat 1 tbsp of sesame in oil. Brown one side. Then add 1/2 cup water to water steam the wraps till golden brown everywhere. Add more water if needed to keep browning.
*Serves 6-8
Grilled ginger chicken
6 chicken breasts trimmed
fresh ginger 1 1/2 tsp
2 tbsp of worchester sauce
1 tsp of salt
1tbsp of olive oil
2 tsp cookies seasoning
1 tsp of ground pepper
dash or two of garlic salt
*Marinate in bag for a couple of hours.
*Grill.
*Enjoy.
*Serves 6
*Serves 6
Lemon Herb Salmon
6-8 oz fresh salmon
1 tbsp of olive oil
1 fresh lemon, sliced
1 tsp of Herbs de Province
*Place salmon on foil on baking sheet.
*Drizzle olive oil and Herbs de Province over the salmon
*Take half of the lemon and squeeze over the salmon.
*Place the other slices of lemon on top.
*Cover with foil & bake at 350 F for 30 min or until flakey
Potstickers
1 lb ground chicken/pork
1/2 head of green cabbage
1 cup slivered carrots
4 green onions
1 tsp of fresh ginger
1 tps of fresh garlic
1 egg
a couple dashes of soy sauce
a couple dashes of rice vinegar
a couple dashes of chili oil
sesame oil
2 pkgs of pot sticker wraps
*Mix all ingredients together except sesame oil
*Place a quarter size amount of meat mixture in the middle of wrap. Add water to outside outside of the wrap so it becomes sticky
*Combine sides together and create folds to seal the potsticker
*Heat 1 tbsp of sesame in oil. Brown one side. Then add 1/2 cup water to water steam the wraps till golden brown everywhere. Add more water if needed to keep browning.
*Serves 6-8
Red Bean Mango Chicken Salad
1 can red beans, rinsed
1 can corn, drained
1 canned white chicken
1 avocado
2 green onions
1 mango
1/4 cup lite Italian dressing zesty
1 tbsp lime or lemon juice
*Mix all ingrediants together.
*Serve with lettuce wraps, tortilla chips, corn tortillas, or by itself
*Serves 4
1lb ground turkey browned
1 jar of organic spaghetti sauce
16 oz of fat free cottage cheese
1 cup shredded skim mozzarella cheese
3 egg whites
1/4 cup fresh parsley chopped
1 cup chopped mushrooms
1 cup chopped olives
1 pkg whole grain lasagne noodles uncooked
*Bake at 350 for 40 min
Tomato Basil Soup (Jessica Williams)
1 tbsp of olive oil
1 cup chopped onion
3/4 cup shredded carrot
4 cloves of garlic, minced
2 (14.5 oz )cans diced tomatoes, undrained
1 (14 oz ) can chicken broth
1 tsp sugar
1 tsp sea salt
1/4 tsp ground pepper
1/2 tsp dried oregano
1 tbsp dried basil (2 tbsp fresh basil)
3 oz reduced fat cream cheese
*Place oil in a large saucepan over medium heat. Add onion, carrot, garlic, and cook for 3-4 minutes or until vegetables are tender, stirring often.
*Add tomatoes, chicken broth, sugar, salt, pepper, oregano, and basil.
*Bring soup to a boil and then reduce soup to simmer. Cover pan and let simmer for 30 min.
*Remove from heat and pour into blender. Blend in cream cheese.
*Enjoy
*4-6 servings
Tuna Pasta
1 pkg whole wheat egg noodles
1 medium size crown of broccoli
1 zucchini
1 cup shredded carrots
2 cans of white albacore tuna
1 tbsp olive oil
1/2 tsp ground pepper
*While cooking noodles steam veggies.
*Combine all ingrediants
*Serves 6-8
Zucchini Soup
7-8 small zucchini
1 large yellow onion
2 cups of baby carrots
8 cups of water
4 chicken bouillon cubes
8 oz Greek cream cheese
1/2 tsp sea salt
1 tsp ground black pepper
*chopped up onion and zucchini
*bring water and bouillon to a boil
*add veggies
*boil for 15-20 min or until veggies soft
*scoop out veggies. Include broth. You can leave out about 1/3 of it.
*blend up soup mixture
*add cream cheese
*enjoy with crackers or bread
*serves 6
EXTRAS
Black Bean Salsa
2 cans black beans, drained
2 cans shoe-peg corn, drained
2 cans diced tomatoes w/green chiles
28 oz can of chopped tomatoes
1 red pepper, chopped
1/2 purple onion, chopped
1 bunch green onions, chopped
1 1/2 tsp chopped garlic
3 fresh tomatoes, chopped
cilantro as desired
8 oz bottle of fat free Italian dressing
DESSERT
Cream Cheese Mousse (Pinterest)
8 oz of low fat cream cheese
1/2 cup of powdered sugar
1 1/2 tsp of vanilla
1 tsp of grated lemon peal
3/4 cup of whipping cream whipped
*Combine all ingredients but whipping cream.
*Whip whipping cream
*Slowly add the whipped cream to the rest of the ingrediants.
*Serve immediantly
*Serves 6
Makes 6-8
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