Description
Hold the Mayo!! Tasty Egg Salad that can be eaten for any meal.

Ingredients
3 oz Lowfat or non fat (1-2% Fat) Cottage Cheese
2 large Boiled Eggs
1 large Boiled Egg White
1/4 tsp Chili Powder
1/2 serving (serving = 1 tsp) McCormick Dry Mustard
1/4 serving (serving = 1 serving) Chobani 0% Plain Greek Yogurt
Directions
Boil 3 Large Eggs

In a Small Bowl, Mash together:

2 of the Egg Yolks (the third is not needed)

3 oz. Plain Cottage Cheese (I used 1%)

2 TB Plain Non-Fat Greek Yogurt

1/2 Teaspoon Ground Mustard

1/4 Teaspoon Chili Powder

Dash of Fresh Cracked Pepper

Add Yolk Mix to Chopped Egg Whites

Optional: Sprinkle with Red Chili Flakes to your desired level of heat, or add a Dash of Salt

Serve over a bed of greens, or just eat plain!

~Looking for a perfect boiled egg? For large eggs, once water starts to bubble, cook for 13 minutes then remove from heat~

Lightly toss together in a bowl: 2 cups cubed fresh watermelon 1 Tbsp chopped mint 0.5 oz fat free feta 1 Tbsp chopped red onion 1/2 Tbsp lime juice 1/4 tsp olive oil

NUTRITION
126 calories
20g carbs
1g fat
7g protein!

Description
Tonight’s post-workout dinner: Homemade tuna sweet potato cakes with green stuffed mushroom caps!

Ingredients
1 slice (1 oz) Part Skim Mozzarella Cheese
1 can (6.5 oz), drained Tuna in Water (Canned)
1/3 oz Cilantro
1 oz Feta Cheese
1 dash Black Pepper
1/2 fl oz Lemon Juice
1 tsp Lemon Peel
1/2 head, medium (5-6″ dia) Cauliflower
1/4 cup, pieces or slices Mushrooms
4 piece whole Portabella Mushrooms
1/4 cup, chopped Scallions or Spring Onions
1 cup Spinach
1 sweetpotato, 5″ long Sweet Potato
10 almonds
1 oz Water
1 serving (serving = 1/3 cup) Panko Breadcrumbs

Directions
TUNA CAKES: 1 large sweet potato, 1 can of tuna, 1 chopped scallion, 1 tbsp minced cilantro, 1/2 tbsp lemon juice, 1 tsp lemon rind, pepper to taste. Peel and boil sweet potato for 10 minutes (until soft). Mash sweet potato. Add the rest of the ingredients and and mix well. Shape mixture into 4 cake-like patties. Refrigerate for one hour (so they cool down and stick together). For soft cakes: Cook patties on nonstick baking sheet for 20 minutes at 375, flipping halfway OR For crispy cakes: Heat 1 tsp coconut oil in pan over medium heat. Add patties, cook about 3 minutes per side or until lightly browned.

FOR MUSHROOM CAPS: 4 portobello mushroom caps, 1 cup spinach, 1/2 cauliflower, 1/4 cup mushrooms, 10 almonds, 3 tbsp partly skimmed mozzarella cheese, 3 tbsp panko breadcrumbs (optional, but will add a little crunch/texture), 3 tbsp light feta cheese, lemon juice, a little water. Combine all ingredients but the mushroom caps in a food processor, and blend until a smooth consistency (no big spinach chunks). Stuff mushroom caps with mixture, divided evenly. Lightly coat baking dish with olive oil cooking spray. Cook mushroom caps at 375 for 12 minutes.

350 calories
40g protein

Description
No Bread Needed for these Sliders!

Ingredients
1 medium (2″ dia, 5″ long, raw) Sweet Potato (Without Salt, Baked In Skin, Cooked)
1/4 serving (serving = 1 tbsp) Coconut Oil
1.5 cup Baby Spinach
1 serving (serving = 1/4 tsp.) Mrs. Dash Garlic & Herb Seasoning Blend
4 serving (serving = 3 oz) Boneless & Skinless Turkey Breast Cutlets

Directions
Pre-Heat Oven at 375
Slice a Large (and thick in width) Sweet Potato into 1/2 inch discs
Place onto greased cookie sheet & season
Bake for 30 minutes, flip and bake for 10 more minutes before removing from oven
Grill 3/4 lb. Boneless Turkey Breast (I seasoned mine with Mrs. Dash Garlic & Herb Blend) until cooked through
Sandwich cooked turkey in between 2 sweet potato “buns” with steamed spinach
ENJOY!

The “toppings” for these sliders are ENDLESS! Get crazy with it & add COLOR! Roasted red peppers, Red cabbage, Kale… etc!

Description
These are delicious! Give them a try!

Ingredients
2 tbsp Vanilla Extract
8 large (1-3/8″ dia) Strawberries
1 serving (serving = 1 scoop) Vanilla Protein Powder
2 serving (serving = 1 packet) Truvia Sweetener
1 serving (serving = 3/4 cup) Liberte Greek Yogurt 0%

Directions
Bottom layer mix 1 scoop vanilla protein powder, 6 tbsp greek yogurt, and 2 tbsp pure vanilla. Scoop into cupcake mold, freeze. The blend 8 big strawberries, 2 packs Truvia, and 5 tbsp greek yogurt. Scoop on top of bottom layer, freeze again.

Makes 4 froyo cups
92 calories
7g carbs
4g sugar
12g protein

Ingredients
Nonstick cooking spray
4slices turkey pepperoni (0.25 ounce total), quartered
2tablespoons diced green sweet pepper
2tablespoons presliced mushrooms
2egg whites
1tablespoon NF milk
1deli flat 7-grain thin roll, split
2teaspoons pizza sauce
1slice mozzarella cheese, cut diagonally into quarters
4slices Roma tomato (optional)

1. Coat a small nonstick saucepan with cooking spray; heat over medium heat. Sprinkle pepperoni, sweet pepper, and mushrooms into saucepan; cook for 2 minutes.
2. In a small bowl, whisk together egg whites and milk; pour over pepperoni mixture in saucepan. Cook until egg white mixture begins to set. Using a spatula, fold the partially cooked egg white mixture over; cook about 2 minutes more or until it is cooked through.
3. Meanwhile, toast the deli flat halves. Place cut sides down. While still warm, spread each half with 1 teaspoon of the pizza sauce; place two of the cheese quarters on each half.
4. Spoon half of the egg mixture over each of the prepared deli flat halves. If desired, top with tomato.

Nutrition Facts Per Serving:
Servings Per Recipe: 1
cal.(kcal): 218
Fat, total(g): 6
carb.(g): 23
fiber(g): 6
pro.(g): 21

INGREDIENTS
1 1/2 cup(s) edamame, shelled, frozen (can get at costco)
3 cup(s) rice, brown, cooked
1 large pepper(s), red, bell, diced
3 medium carrot(s), peeled and grated (may substitute 1 cup store-bought shredded carrots)
2 medium scallion(s) (green onions), thinly sliced
1 medium lime(s), juiced
1 tablespoon soy sauce, less sodium
1 tablespoon vinegar, rice wine, (may substitute any light-colored vinegar)
2 teaspoon oil, toasted sesame
1 teaspoon sriracha, (add more if you like spicy food)

PREPARATION
1. Fill a medium saucepan with water and bring to a boil. Add the frozen edamame and cook for 3 minutes. Drain and rinse with cold water; cool to room temperature.
2. In a large bowl, combine the edamame, rice, bell pepper, carrot, and scallions.
3. In a small bowl, prepare the dressing. Whisk together the lime juice, soy sauce, vinegar, sesame oil, and sriracha.
4. Pour the dressing over the salad and stir to coat the ingredients evenly with the dressing. Serve at room temperature or chilled.

Serving size: 1¾ cups
Amount per Serving
Cal: 290
Total Fat: 7g
Saturated Fat: 1g
Sodium: 200mg
Total Carbohydrates: 45g
Dietary Fiber: 11g
Protein: 12g

INGREDIENTS
4 fish, tilapia, (6-ounce) fillets
1/4 teaspoon salt, Kosher
1/2 cup(s) pineapple, crushed, well-drained
1 tomato(es), diced
1 teaspoon chili paste or siracha

PREPARATION
1. Preheat the oven to 375°F. Line a baking sheet with aluminum foil, and coat the foil with oil spray.
2. Place the tilapia fillets on the prepared baking sheet and season them with the salt.
3. In a small bowl, combine the pineapple, tomato, and chili paste. Divide the topping evenly among the tilapia fillets.
4. Bake for 12 to 15 minutes, or until the tilapia flakes easily with a fork.

Amount per Serving
Calories: 180
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 85 mg
Sodium: 235 mg
Total Carbohydrate: 4 g
Dietary Fiber: 0.5 g
Protein: 35 g

Ingredients

5 lbs thawed boneless, skinless chicken breasts, trimmed

16 ounce jar of salsa (try to find one that has no sugar added to it or has sugar listed as one of the last ingredients)

28 ounce jar of no-sodium diced tomatoes, not drained

Directions

1. Put all ingredients in a Crock-pot.

2. Cook on high for 3-4 hours, or low for 6-7 hours.

3. Enjoy!

Nutrition Facts

Makes 6 servings Calories: 147.5 Fat: 4g

Carbs: 7g Protein: 22g

Ingredients

Four 3oz tilapia filets (thawed) 4 tbsp lime juice
2 tsp oregano
2 tsp chili powder
2 tsp black pepper
2 tsp garlic powder
2 tsp yellow curry powder

Directions

1. Sprinkle tilapia filets with 1 tsp of each spice.
2. Pour lime juice in the bottom of a large skillet.
3. Put filets in skillet and cook on medium heat for 2-3 minutes. 4. Flip filets and add the remaining 1 tsp of each spice.
5. Cook for another 2-3 minutes or until fish easily flakes.

Nutrition Facts

Serving size 2 filets Calories: 180
Fat: 3g
Carbs: 4g
Protein: 34.2g