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

Frozen Spinach Cups
Ingredients:

One 6-8 oz bag spinach and Water

Directions

1. Fill blender or food processer 2/3 full with spinach leaves.
2. Add approximately 1/2 cup of water for every 2 cups of spinach.
3. Blend until spinach is finely-blended with water. Continue adding spinach and water until bag is empty.
4. Once spinach is finely blended, pour liquid into muffin tin.
5. Fill cups 3/4 full and place tin in freezer.
6. Freeze for 3 hours.
7. Take tin out of the freezer, pop cups out, and place 4-5 in a Ziploc bag to keep in freezer.
8. Use 1-2 per protein shake and it can replace ice cubes

Nutrition Facts

Serving 1 cup Calories: 8.5 Fat: 0g Carbs: 1g Protein: 1g

2Tbsp unsweetened cocoa powder
3/4 cup fat free milk (or almond milk)
1 cup fresh or frozen raspberries (or berry of your choice)
1 scoop chocolate protein powder
2 fresh mint leaves
1 cup ice

Blend until smooth.

This recipe equals 3 servings
1 large Eggplant
2 eggs
1/2 c oat flour(can use wheat flour or almond flour)
1/4 tsp salt
1/4 tsp pepper
1/4 cup Plain Non Fat Greek Yogurt
2 Tbsp low fat cottage cheese
1 tsp chili Powder
1 packet stevia or truvia

Set oven to 425 and line baking sheet with parchment paper.
Beat eggs in a bowl with salt and pepper, place flour in separate bowl.
Slice eggplant into thick fries. Dip each piece into egg mixture, then dredge in flour
spread eggplant fries on baking sheet and bake for 25min flipping half way through.
Meanwhile blend yogurt, cottage cheese, chili powder and stevia in food processor untl smooth. Dip and enjoy
Cal – 170 Fat 5g carbs 23g sugar 6g protein 11g for 1 serving.

Description
“Tofu” chocolate pudding! You won’t believe how good this tastes! We Promise you can hardly tell there’s tofu in there. It is 100% vegan, low in calories, very low in sugar and carbs and rich in protein! And so damn DELICIOUS!! Enjoying this for breakfast.

Ingredients
5 tablespoon Cocoa Powder
2 tablespoon 100% Maple Syrup
1 tbsp Vanilla Extract
340 g Soft Silken Tofu
4 serving (serving = 1 packet) Stevia
1 dash Sea Salt
Directions
1. Place all the ingredients in a food processor and blend to combine.
2. Scrape down the sides of the food processor and blend again to make sure everything is incorporated.
3. Serve immediately or chilled

* if too thick add some almond milk. .

Description
We love this because it so versatile, you can add nuts or any other fresh fruit in am. Some put coffee in it for a java flavor. Prep night before and in the morning it’s a FASTER THAN STARBUCKS breakfast.

Ingredients
1/2 cup, sliced Bananas
1/2 oz Dried Coconut
1 tbsp Honey
1/3 cup) Kirkland Signature Dried Blueberries
1 cup Almond Milk
2 tbsp Bell Plantation PB2 Powdered Peanut Butter
4 serving (serving = 2 tbsp) Bob’s Red Mill Hulled Hemp Seed
1/2 serving (serving = 2 1/2 tbsp) Cacao Powder

Directions
1. Grab a mason jar and put in hemp seeds, followed by cacao, coconut, peanut butter, half a banana (sliced) and finally the dried blueberries.

2. Add in the almond milk, screw on the top and give it a good shake, now refridgerate overnight.

3. In the morning top with honey and enjoy!

TIP: If you don’t want the fruit or any toppings you choose to get soggy, hold off putting them in until the morning

Ingredients

1/2 small Onions
2 clove Garlic
1 serving (serving = 1 medium pepper) Red Bell Pepper
2 cup, chopped Kale
1 dash Black Pepper
4 serving (serving = 4 oz) 99% Fat Free Ground Turkey
1 medium Egg
1/2 cup Parsley
5 tbsp Ketchup
5 serving (serving = 1 tsp) Heinz Worcestershire Sauce
3/4 cup Quinoa

Directions

Coat a pan w/ a little cooking spray & sauté 1/2 an onion (diced), a couple minced garlic cloves, one diced red bell pepper & 2 cups chopped kale until softened. You can add pepper & whatever spices/herbs you like.

In a large bowl combine cooled, sautéed veggies w/ 99% fat free ground turkey, 1 egg, lots of fresh, chopped parsley, & approximately 3/4 cup cooked quinoa. Don’t over-mix!

Lightly spray a muffin tin & fill w/ turkey mixture (makes 12 mini meatloaves). Top each w/ a tiny bit of ketchup & Worcestershire sauce.

Bake @ 375 for a/b 40 minutes. Let cool for a few minutes & ENJOY!!

*You don’t HAVE to sautée veggies, but we’d recommend it!
*Also you can make this dish vegetarian just add more veggies in replace of the meat.