Description

Oh my nom! Single serving chocolate peanut butter oat bake! So crumbly and so fudgey and so yummy and so….. It’s gone
Ingredients

1 fl oz 1% Fat Milk
1 tablespoon Cocoa Powder
3 tablespoon Peanut Butter
2 oz Whole Wheat Flour
1/2 tsp Cinnamon
1 dash Salt
1/2 tsp Vanilla Extract
1/4 tsp Baking Soda
1 tbsp Honey
1/2 serving (serving = 1/2 cup uncooked) Trader Joe’s Rolled Oats

Directions

Mix all ingredients.

Looks a bit impossible to mix but it does happen! Haha! Work those muscles Bake for 15-20 mins at 350F Cool a little and cut to enjoy or just nom the whole thing if you can’t wait.

Description

Who doesn’t love mango? I’d say salmon too but some don’t like fish.. It’s so delicious though! 400calories 40g protein
Ingredients

6 oz, boneless, raw Salmon
1/4 cup, chopped or sliced Tomatoes
1 sprig Cilantro
1/2 tablespoon Coconut Oil
1/4 cup, cubes Avocados
1/4 cup, sliced Mangos
1/4 medium Red Onions
2 tsp Minced Garlic

Directions

Preheat oven broiler or just oven to 350

•broil/bake salmon ~15min depending on your thickness of the salmon fillet
•meanwhile, heat a pan and with olive oil (or coconut oil)
•on medium heat, sauté onions until tender, then add in garlic, tomatoes, and cilantro
•after 1-2min, remove into a bowl and mix in the mango (& avocado )
•serve on salmon!

Description

A light & refreshing alternative to tapioca pudding! 180calories 5g protein
Ingredients

Directions

In a Bowl, Mix:

1 TB Chia Seeds
2 TB Unsweetened Coconut Flakes
1/2 TB Oat Flour
1/2 Cup Unsweetened Vanilla Almond Milk

Let sit in the refrigerator for at least 4 Hours

Top with favorite fruit & enjoy!

Description

Ingredients
4 oz, boneless, cooked, skinless Chicken Breast
3 medium Eggs
2 oz Mozzarella Cheese
1/2 tsp, ground Thyme (Dried)
1/4 cup chopped Broccoli
1 tbsp Parsley
1 tsp Minced Garlic
Directions
Preheat oven broiler to high. Heat a little oil over high in an ovenproof 10-inch skillet then add chicken and broccoli . Sauté until chicken is warm and broccoli soft and their moisture has evaporated. Turn heat down to medium. Add garlic sauté a few seconds then pour in eggs and sprinkle with parsley and thyme. Stir quickly, then let cook undisturbed until the eggs begin to set. Sprinkle cheese on top and put the frittata under the broiler until the top is golden and the eggs are firm, 3-5 minutes.

Description
So delicious, easy and completely clean!

Ingredients
2 oz Almond Butter
1/4 cup, dry, yields Quick or Instant Oatmeal
2 tsp Vanilla Extract
3/4 cup, mashed Bananas
1/4 cup Blackberries
1/4 cup, sliced Strawberries
3/4 tsp Baking Powder (Low Sodium)
1/4 tsp Baking Soda
4 serving (serving = 1/2 cup) Goya Small White Beans
1 serving (serving = 1/4 cup) Trader Joe’s Slivered Almonds
1/4 tsp Sea Salt
Directions
Blend all ingredients (except berries) until very smooth in a food processor. Mix in berries/nuts, and scoop into a greased 8×8 pan. Bake for 35 minutes. Let them cool and firm up… They are a little moist, so let cool for a good amount of time!

Description
Unlikely combination, but seriously tastes so good. Very few ingredients (our favorite), and super protein filled 42g worth.

Ingredients
4 oz, boneless, cooked, skinless Chicken Breast
1/2 tsp Cinnamon
1 pear, small (approx 3 per lb) Pears
7 spear, small (5″ long or less) Asparagus
1 oz Almonds

Directions
Dice and slice asparagus and pear, spread on greased cooking sheet. Pour almonds over the top, and sprinkle everything with cinnamon. Bake with chicken on 350 for 15 minutes. Take out, cut up chicken. Saute all ingredients together in greased pan for 5 minutes or until everything is golden brown. (Can top with a little balsamic).

Description
A light side salad to accompany any meal! The whole recipe is around 75 calories

Ingredients
1/2 cup, shredded Green Cabbage
1/2 tsp Yellow Mustard Seed
1/2 cup Brussels Sprouts
1/2 cup, chopped Red Cabbage
1 serving (serving = 1 tbsp) Heinz Apple Cider Vinegar
3/4 tablespoon Extra Virgin Olive Oil
0.2 serving (serving = 1 cup) Dole Shredded Carrots

Directions
In a Bowl, Mix:

3/4 TB Extra Virgin Olive Oil
1 TB Apple Cider Vinegar
1/2 Teaspoon Mustard Seed
Salt & Pepper to taste

Stir in:
1/2 Cup Chopped Brussel Sprouts
1 Cup Red & Green Cabbage Mix
2 TB Shredded Carrots

Let sit (in frig) for at least 30 min.

To save some prepping time, buy pre-shredded cabbage mix.

Ingredients:
• 1 lb large, pre-cooked shrimp (costco has great deals on shrimp sometimes)
• 2 Tablespoons Taco Seasoning
• 1 Tablespoon Olive Oil
• Juice of 1 lime

Direction:
1. In a skillet, cook the shrimp in the olive oil and sprinkle on the spices in the last few moments of cooking
2. Mix well & serve
3. Sprinkle the lime juice over the shrimp just prior to serving
4. Throw it in a romain lettuce wrap or eat just like this.

Nutritional Content:
Calorie: 162
Total Fat: 5g
Carbs: 4g
Sugars: 1g
Protein: 23g

SKINNY CAESAR SALAD DRESSING

Makes 5 servings

Ingredients:
4 oz firm light tofu
2 cloves garlic, minced
¼ cup water
Juice of 1 lemon
1 tbsp Parmesan cheese,freshly grated
2 anchovies
1 tbsp red wine vinegar
1 tsp Dijon mustard
¼ tsp ground black pepper

Instructions:
1. Blend all ingredients in a food processor or blender.
2. Store in a jar. Label and date, and use on top of salads or in wraps within one month.

This is handy plan ahead so you always have a healthy option in stock :o)
Nutrients per serving:

Calories: 27, Total Fats: 1 g, Saturated Fat: 0 g, Trans Fat: 0 g, Sodium: 100 mg, Total Carbohydrates: 2 g, , Sugars: 1 g, Protein: 3 g,

Description
Not ‘Cho average Chicken Salad…

Ingredients
1 cup, cooked, diced Chicken Breast
1 tbsp chopped Scallions or Spring Onions
2 serving (serving = 1 tsp) Dijon Mustard
1/2 serving (serving = 1 tsp) McCormick Dry Mustard
1 serving (serving = 3 oz) Fresh Selections Shredded Carrots
0.35 serving (serving = 1 serving) Chobani 0% Plain Greek Yogurt
Directions
In a Bowl, Mix:

2 TB Non-Fat Plain Greek Yogurt

2 Teaspoons Dijon Mustard

1-2 TB Shredded Carrots

1 TB Chopped Scallions

Dash of Ground Mustard

Fold in 1 Cup of Cut Up Chicken

(We used some left-over chicken breast that was baked & seasoned with Mrs. Dash Onion & Herb and Garlic Powder from the night before, you can use rotisserie chicken, canned chickent etc.)

This quick meal is PERFECT for lunch! Prepare it the night before and grab before you go!