Just 6 ingredients! Perfect if you need an easy dish that’s full of protein and nutrition.
2 tbsp Nonfat Plain Yogurt
12 spears Kroger Extra Long Asparagus Spears
1 tbsp Minced Garlic
2 tsp Lee Kum Kee Sriracha Chili Sauce
3/4 cup Quinoa (Cooked)
2 Medium Skinless Chicken Breast
Ingredients (for 2): Bake chicken breast (season how you like) on 350 for 20 minutes. Take out chicken, let cool, then dice into cubes. Dice asparagus stems, sauté with chicken and minced garlic in large pan for 8-10 minutes on medium (add cooked quinoa in a little over half way through, so after about 5 minutes.) Mix siracha and greek yogurt and drizzle on top.
Simple clean salad that goes great with any lunch or dinner!
2 wedge or slice (1/8 of one 2-1/8″ dia lemon) Lemon
1 dash Black Pepper
2 dash Salt
1 tablespoon Olive Oil
1.5 cup, chopped Kale
0.2 cup, chopped Pecan Nuts
2 serving (serving = 1 long carrot) Carrots
Cut the kale along the rib, discarding the thick stem from the middle. Chop the kale small, like shredded lettuce. Add it to a bowl with olive oil, salt and pepper and fresh lemon juice. Use your hands to ‘massage’ the dressing into the kale. This will help make the kale a little more palatable. Shred in the multicolored carrots and toss again with a small splash of olive oil and salt. Top with chopped pecans.
So simple, fresh, and quick prep time!
2 oz Avocados
1 can White Tuna Fish (Drained Solids In Water, Canned)
1 serving Red Onions 14g (use a scale)
2 serving tsp Sriracha Chili Sauce
1 medium Roma Tomatoes
0.25 oz Chobani Nonfat Plain Greek Yogurt
1 pocket bread Ezekiel 4:9 Prophet’s Pocket Bread (safeway freezer section or gluten free store next to costco) or a brand of your choice
3 oz Green Giant Romaine Lettuce
Directions: Strain tuna and mix with hot sauce and Greek yogurt. Dice avocado, tomato, and onion and mix together in separate bowl. Bake Ezekiel tortilla on 350 for 10 minutes (until crispy). Add lettuce, then tuna, then avocado mix to the top of the pita and cut into 4!
Coming from a mom of 4 boys. This one is fun when trying to get out of the house and feed the family in one swift swoop!
2 serving (serving = 1 slice) Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread (found at safeway in freezer section or gluten free store next to costco)
2 tbsp Adams 100% Natural Creamy Peanut Butter
3/4 small (6″ to 6-7/8″ long) Banana
Toast ezikiel raisin bread and spread peanut butter on top. Decorate as a teddy bear.
A light refreshing meal with low calories and high flavor! Paired with a spicy peanut sauce!
2 serving (serving = 2 tbsp) Bell Plantation PB2 Powdered Peanut Butter (you can get this at walmart in Turlock or the Gluten free store next to costco) it’s awesome!
1 cup chopped Broccoli
squirt of Lime Juice
16 prawn Shrimp
1 tablespoon Reduced Sodium Soy Sauce
6 small paper (6-3/8″ dia) Rice Paper
1/2 oz Cilantro
1 tsp Garlic Powder
1/2 tsp Ginger (Ground)
1 cup, shredded Cabbage
1 cup, grated Carrots
1/2 tbsp Honey
1/2 serving tbsp Heinz Apple Cider Vinegar
1/2 serving tsp McCormick Crushed Red Pepper Flakes
8 oz, boneless, cooked, skinless Skinless Chicken Breast
Follow instructions on how to soften rice paper rolls.
2 cooked chicken breasts (cut into strips)
16 cooked shrimp (3 per roll)
1 c shredded cabbage
1 c julienned carrots
1 c chopped broccoli
6 rice paper rolls
Spicy Peanut Sauce
2 tbsp PB2
1 tbsp reduce sodium soy sauce
1 tsp apple cider vinegar
2 tsp honey
1 tbsp fresh cilantro, minced
1 tsp garlic powder
1/2 tsp ground ginger
1/2 tsp red pepper flakes
1/8 c lime juice
Build up your roll and fold up. This is how I built mine: carrots, cabbage, broccoli, meat and shrimp. For the sauce, just mix all ingredients together. Serve and enjoy! Such a great dish to make and take to a party to ensure that you have a healthy option!
Mornings are more exciting when you have overnight oats waiting for you in the fridge. This cookie dough version had me flying out of bed when my alarm went off. Overnight oats are like a magical, delicious, surprise the next day. Here’s a cookie dough version- made with chickpeas! You probably never would’ve guessed, but chickpeas have a great cookie dough-like texture. Healthy cookie dough first thing in the morning? I think that’s the start of a great day.
0.3 cup, dry, yields Quick Oatmeal (1 or 3 Minutes)
1/4 cup Blue Diamond Almond Breeze Unsweetened Vanilla Milk
1/2 cup Progresso Chick Peas
1/2 tbsp Chia Seed
1 packet Stevia Sweetener or truvia or sweetener of choice
1 rounded scoop Vanilla protein powder
1. In a food processor or blender, blend together the chickpeas, protein powder, stevia, and 1/4 cup almond milk. Blend until smooth!
2. Combine the oats and chia seeds in a small bowl or Tupperware. Add the chickpea mixture and the remaining 2 tablespoons of almond milk. Stir until combined.
3. Allow mixture to sit overnight. Top with your favorite toppings in the morning!
Looking for a healthy treat?
1 medium Egg
1 oz, edible yield Dry Roasted Hulled Sunflower Seeds
1 large (8″ to 8-7/8″ long) Banana
1 tablespoon Coconut Oil
1 cup Quaker Old Fashioned Oats
1 large Egg White
1/2 tsp Cinnamon
16 serving packets Stevia or 1/2 cup
1 tsp Baking Powder
1 tbsp Chia Seeds
2 TBSP Chobani 0% Plain Greek Yogurt
Mash one large and very ripe banana, add 1 whole egg and one egg white, 2 tbsp greek yogurt, 1 tsp baking powder, 1/2 cup stevia or coconut sugar, 1/2 cup roasted sunflower seeds,1 tbsp chia seeds and cinnamon. Whisk everything together nicely and add 1 tbsp MELTED coconut oil. Let the mixture stand for 5-10 minutes so it can thicken up thanks to chia seeds. This way you will not end up adding a ton of oats and you cookies will be soft and yummy. 10 minutes later I added 1 cup oats and let it sit for another 5 min. Then baked 8 big cookies at 350F for 15 minutes. Thats it!
Warm up with this quick & Simple Homemade Soup!
1 cup Arugula Lettuce
3/4 cup Roasted Red Pepper
1 tsp, crumbled Bay Leaf
1 dash Black Pepper
1 dash Salt
1 stalk, medium (7-1/2″ – 8″ long) Celery
1/2 cup White Beans (Mature Seeds, Canned)
1/3 tbsp Bertolli Extra Virgin Olive Oil
1/2 cup Low Sodium Vegetable Broth
In a saucepan, heat 1 teaspoon Extra Virgin Olive Oil
3/4 Cup Puréed Roasted Red Peppers
1/2 Cup Vegetable Broth
1/2 Cup White Beans
1 Celery Stalk, chopped
1 Whole Bay Leaf
Dash of Salt & Pepper
Let simmer, on low & covered, for about 30 min.
Stir in 1 Handful of Baby Arugula, chopped.
Serve! Top Soup with Crumbled Feta Cheese for some bite!
—Soup (without Cheese) is vegan & vegetarian friendly—
super quick and very filling lunch option that won’t disappoint
1/2 can (6.5 oz), drained Tuna in Water (Canned)
6 sprig Cilantro
tbsp Fage Total 0% Greek Yogurt
2 medium whole (2-3/5″ dia) Red Tomatoes
1/2 oz Jalapeno Peppers
1 serving Dill Pickle Spears
2 thin slice Red Onions
Today we stuffed raw tomatoes instead of peppers. The suffing was : tuna, red onions, jalapeneo, baby pickle, lots of fresh chopped cilantro (love it) 1/4 mashed avocado and about 2 tbsp ff greek yogurt. Mix and stuff.
1 tsp Dill (Dried)
0.7032 lb Sweet Potato (Without Salt, Baked In Skin, Cooked)
1/2 cup Kroger Mozzarella Fat Free Cheese
1/2 medium onion
4 slices Turkey Bacon
1/4 cup Almond Milk
1 cup All Whites 100% Liquid Egg Whites
3 slices Ultra Thin Sharp Cheddar
Slice sweet potato into very thin slices like chips then roughly chop them up. Cook turkey bacon in a pan only cooking halfway through. Set aside on a paper towel. Don’t rinse the pan and add in your chopped onions and minced garlic and sautee until onions are almost cooked (translucent). Then add your sweet potatoes and salt and pepper. Chop the bacon up into small pieces and add that as well. Stir to combine everything and place a lid on top.
Cook for about 10-15 min stirring occasionally until sweet potatoes start to get soft. Preheat oven to 350. Spray an 8×8 pan with nonstick spray. Pour your sweet potatoes in then sprinkle on the mozzarella and lightly sitr around to incorporate the cheese.
Mix the egg whites, almond milk, and dill together in a small bowl. Slowly pour over the sweet potatoes. Take a spatula and move the potatoes around gently to make sure the eggs seep down to the bottom of the pan. Cut the cheddar cheese slices into
strips and layer on top in a basket weave pattern. Bake for 25-30min. Let sit for 10-15 min to set before serving.