Description
Full of protein! Perfect meal prep with 4 ingredients and servings.
Ingredients
1 cup, fresh Cooked Spinach (from Fresh)
12 large Egg White
2 serving (serving = 1/4 tsp) Mrs. Dash Original Seasoning Blend
2 serving (serving = 1 medium) Roma Tomatoes
Directions
Cut tomato in half and slice, sauté spinach… Mix in greased round casserole dish with egg whites. Bake on 375 for 30-40 minutes, or until eggs are cooked all the way through.

If you don’t already use chia seeds, you are missing out!

Not only are they gluten/grain free naturally, but one tablespoon of Chia Seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. The are the single most powerful antioxidant on planet earth. Perfect? Almost… they do get stuck in your teeth if you chew them plain. :o/ BUT…They give you tons of energy without keeping you awake at night. They are currently being used for their nutritional and medicinal properties, endurance for athletes, for suppressing the appetite, weight loss, leveling blood sugar, and for aiding intestinal regularity.

1. Safe Egg Substitute

To substitute for an egg: Use 1 tablespoon finely ground chia seeds grind them dry in a blender, food processor or coffee grinder and 3 tablespoons of water per egg in a baked recipe

2. To Make Healthy Pudding

2 cups of coconut milk or other milk
1/2 cup chia seeds
2-3 tablespoons cocoa powder
1 teaspoon vanilla (or to taste)
1 tablespoon or more sweetener of choice (optional)- We use honey or agave nectar
Put in a blender and blend until smooth. Will thicken in about 10 minutes in the fridge.

There are endless flavor variations. You can omit the cocoa powder and vanilla and add a cup of strawberries for a strawberry version, or add cinnamon and nutmeg for a Chai Chia Pudding

3. Instead of Breadcrumbs

4. Sprouted for Salads

Ever had little sprouts on a salad at a restaurant? You can make them yourself. Just put some chia seeds in water, drain the water off and leave in a jar for a couple days. Every 12 hours or so, rinse with water and pour the water off. In a day or two, you’ll have little chia sprouts, which leads to the next use of chia seeds:

5. Homemade Chia Pet

These are the same seeds used to make the chia pets you can buy for ($20) in the store. Save about ($20) and make your own. Just fill a shaped pot with dirt, sprinkle some chia seeds on top of the dirt and water. Viola! Chia Pet.

6. As a “Breading” for Baking Fish and Chicken

Mixed with some almond flour and garlic powder, or even by itself, Chia Seeds make an excellent “Breading” for fish or chicken. It toasts up well and provides a nutty, crunchy flavor without the grains (another win-win!).

A healthier alternative to using breadcrumbs or panko. Chia seeds have so many benefits and using them as a crust is quite easy. We used a Cajun seasoning mixed in with the seeds to give the fish more flavor. Enjoy!

Preparation Instructions
In a skillet over medium heat, heat a thin layer of coconut oil or olive oil. While that is heating up, put your egg in one bowl and the chia seeds and seasoning blend in another. Season your fish with pepper. Dredge the fish in the egg, then in the chia seed mixture, making sure to coat both sides. Place fish in the oil. It takes about 5 minutes to cook on each side, depending on how thick your fillets are.

Serve with veggies.

300 calories 11g protein for 1/2 of the entire recipe

Ingredients
0.5 medium banana, mashed
1 tbsp blue agave nectar
1 tbsp cocoa powder, unsweetened
6 tbsp chia seeds
1.5 cups vanilla almond milk, unsweetened
For Garnish:
0.5 medium banana, sliced
2 tbsp 0% Greek yogurt, plain
1 tsp chocolate chips
Directions

Use the mason jars to make the 2 separate flavors. Then add them together at the end.
To make chocolate pudding: In one mason jar or any container combine 4 tbsp chia seeds, 1 cup almond milk, cocoa powder & agave nectar. Stir well.
To make banana pudding: In a second mason jar or container combine mashed banana, remaining chia seeds (2 tbsp) and almond milk (0.5 cup). Stir well.
Cover both jars and refrigerate for at least 4 hours or overnight.
To serve divide equally between 2 bowls or glasses and layer in the following order: chocolate pudding, banana, banana pudding. Top with Greek yogurt and chocolate chips for your kiddos? :o)

Description
Easy peasy Sunday dinner! 360 calories 45g protein

Ingredients
16 oz, boneless, raw Salmon
1/4 tsp Red or Cayenne Pepper
1/2 cucumber (8-1/4″) Cucumber (with Peel)
1 tbsp Olive Oil
Directions
Set your oven to broil and let it preheat.

Slice your salmon into medium sized cubes and season it with spices and olive oil.

Place salmon on a non stick baking sheet greased with coconut oil. Let salmon broil for 10-15 minutes, flipping sides half way through.

When ready, remove salmon from the oven and slice cucumbers using a mandolin knife.

Roll salmon in cucumber strips and season the top with some black pepper.

Enjoy this easy dinner!

Description
Just 5 ingredients, but SO delicious! And easy… 300 calories 25g protein

Ingredients
4 oz, boneless, raw (yield after cooking, skin removed) Chicken Breast (Skin Not Eaten)
1/2 cup Corn
1 sweetpotato, 5″ long Sweet Potato
1 serving medium Bell pepper
1/4 small Red Onions
Directions
Finely dice pepper and onion, grill in pan with corn. Bake chicken (with seasoning of your liking MRS DASH is sodium and salt free) and cut into small pieces, then add to veggies. Bake sweet potato, cut in half then stuff with chicken veggie mix. We added Sriracha and Greek yogurt to the top too! Greek yogurt is a great substitute for sour cream. Plain NF.

Description

Another quick meal, that only took mins to prepare, but filled with awesome satisfying flavors. The Baby Dill in the mixture adds a nice flavorful kick and blends well with the dish. 25calories per 3 peppers.
Ingredients

2 serving (serving = 3 peppers) Mini Sweet Peppers costco has them by the bagful
2 tbsp Hummus
0.15 cup Black Beans
1/2 cup, pieces or slices Mushrooms
1/2 tsp Garlic Powder
1/4 tsp Ginger
5 sprigs Dill

Directions

What you need:

Bowl
Measuring Spoon
Knife
Cooking Spray/Oil
Scale
Fork
Small Pan

Other Options (not included in the nutritional calculation):

Replace Hummus with Greek Yogurt
Turkey
Shrimp
Shredded Cheese

Directions

1. Set oven to Broil.
2. Combine all ingredients (not mini peppers) in a bowl. You can keep beans whole or mash with fork. Seasoned with additional spices as you desire.
3. Gently slice each pepper (see picture in recipe), be careful not to split peppers in half.
4. Fill each pepper with mixture. If you have a hard time filling peppers, gently squeeze..this will open the pepper.
5. Place in oven for 10-12 minutes.
6. Enjoy!!!

Description

Holy amazement, these were phenomenal. These are great to take to social events so you have a healthy alternative to desserts. Super easy to make, and gives you a taste of that homemade apple pie we all love so much!
Ingredients

2 tablespoon Almond Butter
1 cup Quick Oatmeal (1 or 3 Minutes)
4 tsp Cinnamon
1 medium Apple
2 medium Bananas
2 serving (serving = 1 scoop) Nutrasumma Vanilla Protein or Apple Pie Protein Powder
1 serving (serving = 1/2 cup) Kroger Apple Sauce
1 serving (serving = 1 tbsp) Agave Nectar

Directions

Mix everything with a mixer (leave out apple, 2 tsp cinnamon, 1/4 cup apple sauce, and agave nectar for “filling”). Place mixture in greased muffin tin (yields 12).

Chop apple finely we used the (Ninja), then mix with remainder of cinnamon, applesauce, and agave nectar left out from earlier to make the filling, then place on top of cookie dough mixtures (disperse evenly among 12).

Pat the filling mixture into the center of the dough just a tiny bit. Bake on 350 for 15 minutes.

We served with nonfat Greek yogurt mixed with vanilla protein to dip in!

One of our favorite chocolate protein shake recipes. This entire recipes is 500calories and 50g of protein so this will be a good shake to drink 1/2 and put rest in fridge for later.

Ingredients

2 serving (serving = 1 scoop) Chocolate Nutrasumma Protein powder
1 cup Almond Milk
1/2 medium (7″ to 7-7/8″ long) Banana
1/2 cup Blackberries
1 tablespoon Almond Butter
1/2 serving (serving = 1/4 tsp) Pure Almond Extract
1/8 tsp Cinnamon
4.5 ice cube (3/4 fl oz) Water

Blend and enjoy!

Description

Apple Quinoa salad to start the day!!
Ingredients

1/4 serving (serving = 2/3 cup) Trader Joe’s Organic Granny’s Apple Granola
1 cup, cooked Quinoa (Cooked)
1/2 cup, quartered or chopped Apples
1/2 cup, sliced Bananas
1 oz Peanuts
1 oz Vanilla Yogurt (Lowfat)
1 tsp Cinnamon

Directions

Place in a bowl and mix well, then enjoy!