28dayfatlossformularecipes

28 Day Fat Loss Formula Recipes

 

Our #1 Tip Make food that tastes and looks amazing and you will love eating it!

Some extra Tips:

  • Start your day with a great detox tea…just combine Hot Water, 1/2 a squeezed lemon and some cayenne pepper. Best to drink first thing in the morning on an empty stomach…this will certainly wake you up!
  • Drink this detox tea all day long.  It is great for cleansing your liver and keeping your digestive system working in your favor

          60oz water

          2 tea bags of Dandelion Root tea (or an “everyday detox” tea Traditional Medicinals makes a good one!)

          2 TBSP unsweetened cranberry juice

         1/2 a lemon squeezed.

We brew the two tea bags in hot water and then add to the remaining mixture- let tea bags steep for about 3-4 min. Put in the fridge and drink the entire container each day.

*Remember:

 No Dairy, No Sugar, Very Low Fat, No Gluten, Low Sodium will get you FAST results!!!

 

 

 

Your 28 Day Fat Loss Formula Grocery List

Protein: Lower GI Carbs
Chicken Breast Vegetables (All)
White Fish (Tilapia, Cod, Polluck, Halibut) No Fruit for 1st 3 weeks)
Eye Round Roast and Steak
96%lean ground beef
Salsa (low sodium, under 100mg)
Sirloin Tip Side Steak
Top Round Roast and Steak Herbs
Bottom Round Roast and Steak All
Turkey Breast

Ground Turkey Breast- low fat and sodium

Egg Whites Fat: (very sparingly)
Paleomeal Olive Oil
Fish Oil
Carbohydrates: Waltnut Oil
Brown Rice Coconut Oil
Sweet Potato Avacodo (during last week only)
Potato
Quinoa Condiments:
Oatmeal (Steel Cut) Vinegar (Apple Cider, Balsamic, Red Wine)
Oatmeal Lemon/ Lime
Sprouted or reg. Corn Tortillas Mustard (under 100mg sodium)
Cream of Rice Onions
Brown Rice Pasta Garlic
Gluten Free Pancake Mix- use sparingly in

recipe for Pancakes or Yamcakes

Salsa (under 100 mg sodium)
Any No Salt Seasoning
Cinnamon
Low/No Sugar Jelly (Preserves) (No artificial ingred.)

Baking Cocoa- no sugar

 

Beverages
Water (multiply body weight x 0.66)
Water with Lemon, Lime, or Cranberry
Herbal Tea- Decaf!
Detox Tea- Lemon and Cayenne Pepper

Almond Milk – Unsweetened Original or Vanilla

 

 28 Day Fat Loss Formula Recipes

 



Breakfast:

Egg Whites w/Potato & Salsa

Ingredients:

6 Egg Whites

5 oz Potato

2 tbsp Salsa

Directions:

Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked potato on plate and smash down with a fork. Top potato with eggs and salsa and serve.

Calories: 270

Total Fat: 1

Total Carbs: 37

Dietary Fiber: 4

Protein: 34

For 400 calories use: 8 egg whites and 7oz potato

For 500 calories use:10 egg whites and 9 oz potato

 


Breakfast Tacos

Ingredients:

6 Egg Whites

¼ C Black Beans

¼- ½ C Salsa

½ tsp chili powder

2 small corn tortillas

Directions:

Using a non-stick pan a very small amount of olive oil cook the egg whites, beans, salsa and chili powder together over medium heat. When done place mixture in tortillas and serve.

Alternative: add veggies like broccoli and peppers for extra flavor and crunch

Calories: 280

Total Fat: 2

Total Carbs: 34

Dietary Fiber: 7

Protein: 36

For 400 calories use:8 egg whites and ¾ C Black Beans

For 500 calories use:10 egg whites and 1 ¼ C Black Beans


“Loaded with Veggies” Breakfast Scramble

5 egg whites (1.25 cups)

1/2 cup spinach

1 whole tomato

1/3 cup mushrooms

1/2 cup cooked rice

Onion and garlic

Directions: with a spray of olive oil, sautee onion and garlic in a pan. Add spinach and mushrooms and rice and cook until veggies are tender. Remove from the pan and scramble your egg whites. combine ingredients and chop tomato on top along with cilantro and salsa if you desire.

 

Calories: 292

Total Fat: 1.4

Total Carbs: 31.4

Dietary Fiber: 7

Protein: 34.7

For 400 calories use:8 egg whites and ¾ C Rice

For 500 calories use:10 egg whites and 1cup Rice


Protein Pancakes

Ingredients:

5 Egg Whites

½ C Dry Oatmeal

Dash Vanilla Extract

1 Packet of Stevia

2 Tbsp Gluten Free Pancake Mix

1 Tbsp Low Sugar Preserves

Directions:

Mix together all ingredients in blender except preserves. Preheat a nonstick pan and a small amount of oil. Pour mixture into pan and cook approximately 4-5 minutes. Turn over and cook another 3-4 minutes or until inside of cake is cooked. Place preserves (strawberry works best) over pancake and serve.

Alternative- adding a dash of cinnamon adds a sweet factor

Calories: 298

Total Fat: 5

Total Carbs: 41

Dietary Fiber: 5

Protein: 27

For 400 calories use:8 egg whites and ¾ C Dry Oatmeal

For 500 calories use: 10 egg whites and 1 C Dry Oatmeal

 


Mexican Frittata

Ingredients:

½ C Cream of Rice

6 Egg Whites

½ tsp chili powder

¼ tsp Cumin

4 Tbsp Salsa

Dash of Cayenne (optional)

Directions:

Preheat 6” Teflon pan coated with 1 tsp olive oil. Mix chili powder, cumin, salsa, cayenne into cream of rice. Fold in egg whites. Pour into pan and cover. Cook for 5-10 minutes (until solid), turn over and sprinkle with cumin. Cook for one more minute and serve.

Alternative: Add Spinach, asparagus, onion and mushrooms

Calories: 280

Total Fat: 0

Total Carbs: 18

Dietary Fiber: 3

Protein: 36

For 400 calories: 8 egg whites, ¾ cup cream of rice

For 500 calories use:11 egg whites, 1 cup cream of rice


 

 

Yamcakes

Ingredients:

6 Egg Whites

¼ C Oatmeal

2 Tbsp Gluten Free Pancake Mix

¼ cup Mashed Yam

¼ C Unsweetened Almond Milk

2 tsp Maple Extract

½ tsp cinnamon

½ tsp nutmeg

Directions:

Place all ingredients in a blender and blend until smooth. Preheat nonstick skillet to medium heat and use 1 tsp oil to coat pan. Pour yamcake mixture into desired size yamcakes and cook until edges are dry then turn over and brown the other side.

Calories: 279

Total Fat: 3

Total Carbs: 32

Dietary Fiber: 3

Protein: 29

For 400 calories use:8 egg whites and ½ C Dry Oatmeal and ½ cup mashed yam

For 500 calories use:10 egg whites and 3/4 C Dry Oatmeal and 3/4 cup mashed yam


Blueberry Egg White Pancakes

Ingredients:

6 Egg Whites

½ C uncooked Oatmeal

2 Tbsp Gluten free pancake mix

2 tbsp frozen Blueberries

½ tsp cinnamon

1 Tbsp low sugar blueberry preserves

Directions:

Place all ingredients into a blender except blueberries and blend until smooth. Add blueberries. Preheat nonstick skillet and add 1 tsp oil to coat. Pour batter onto skillet to desired size and cook until edges are dry then turn over and brown the other side.

Calories: 300

Total Fat: 4.5

Total Carbs: 42

Dietary Fiber: 6

Protein: 36

For 400 calories use:8 egg whites and ¾ C Dry Oatmeal

For 500 calories use:10 egg whites and 1 C Dry Oatmeal


28 Day Diet Staple Breakfast- Egg Whites and Oatmeal

Ingredients:

1 cup Egg Whites

Salsa

½ C uncooked Oatmeal or Cream of Rice

Directions:

Scramble Eggs then mix in with Salsa.Cook Oatmeal or Cream of Rice as directed. Enjoy!

Alternative, add a packet of Stevia and 1 tsp of cinnamon and a splash of vanilla almond milk to oatmeal.

Calories: 279

Total Fat: 2

Total Carbs: 30.6

Dietary Fiber: 4.5

Protein: 30

For 400 Calories use: 1 ¼ cup egg whites and 3/4 cup of oatmeal

For 500 Calories use: 1.5 cup egg whites and 1 cup oatmeal

 


 

Hash Browns and Egg Whites

Ingredients:

2/3 cup frozen Hash Brown

6 egg whites (or 1.25 cup liquid egg whites)

2 Tbsp chopped green onion

Dash of lite salt

½ tsp olive oil

Directions:

Using a non-stick pan add the oil and preheat the pan to medium.Add potatoes and cook until browned.Remove potatoes and add a little more oil if needed then replace potatoes, sprinkle with salt and add egg whites and chili powder, making sure to stir constantly with spatula.Serve when eggs are just done.

For 400 Calories use: 1.5 cup egg whites and 1 cup Hashbrowns

For 500 Calories use: 2 cup egg whites and 1.25 cup hashbrowns


PaleoMeal Protein Shake

PaleoMeal Shake Additions:

Cinnamon

Canned pure pumpkin and pumpkin pie spice

Mint Extract

Almond Extract

Shake available in Vanilla, Chocolate and Strawberry/Banana

Click HERE to re-order

 Also: Check out these stevia flavors available on Amazon or at your local co-op….An AMAZING flavor addition to any shake!

Warm Drinks-OK for an occasional treat:

Hot Chocolate:
6oz. Unsweetened vanilla almond milk (30 cal)
1 tbsp unsweetened organic baking chocolate powder (20 cal)
1/2 packet of sun crystals(or stevia/truvia)
There you go! A 50 calorie “treat”!!

Chai Tea

4-6 oz of almond milk- same as above
Mix in cinnamon and Ginger powder
Add a decaf chai tea bag and let steep ( trader joes sells a great one called Ruby Red Chai)


Prepare ahead of time and be stocked for your week:

*NEW* Pumpkin Protein Pancakes!

Ingredients:

40 egg whites

3 cups of pumpkin puree (about 2 cans)

3 cups of dry oatmeal (blended)

1 Tbsp Pumpkin Pie spice (or just us cinnamon, cloves, nutmeg to your liking)

1 tsp stevia extract

6 TBSP Gluten Free Pancake mix (such as Namaste)

Directions: In a blender, make the oats into a powder and then transfer into a large bowl. Add eggs, pumpkin, spices and stevia and pancake mix and mix well with a hand or stading mixer. Measure 1/4 cup servings and put onto a griddle. Makes 62 pancakes.

Each pancake is roughly 42 calories.

for a 300 cal meal= 7 pancakes

for a 350 cal meal= 8 pancakes

for a 400 cal meal= 9 1/2 pancakes

for a 500 cal meal =12 pancakes

See video below for a step by step instruction!

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*NEW*

Egg White and Tortilla Bake

1 large carton of All Whites (or 20 egg whites)

8 Corn Tortillas

1-2 cups broccoli or other vegetables

1 cup fresh salsa with onions, tomato, jalapeno and cilantro (Trader Joes has a great one!)

Easy Directions: In a blender mix egg whites and the cup of salsa. Spray a baking dish with a non-stick coating and line it with 4 of the corn tortillas. Place small peices of fresh or steamed broccoli with the egg mixture but do not blend. Pour it into the dish and layer the remaining tortillas into the mix, on top but making sure they are covered with the mixture.

Bake for about 45-50min at 350 degrees or until the mix has become solid.

Enjoy!

For the entire recipe the nutrition information is:

Calories: 1,006

Total Fat: 6.5

Carbs 115.3

Dietary Fiber: 17.2

Protein: 111.1


Side dishes

Oven Baked French Fries

1 large potato or sweet potato sliced into desired size strips or cubes

1 Tbsp no salt seasoning

1 tsp lite salt

1 tsp oil

Preheat oven to 425.Place all ingredients into a large Ziploc bag and shake to coat the fries well.Then place fries onto a baking sheet and cook until golden brown.Turn once while cooking.

Mushroom Rice

2 cups rice

4 cups water

2 cups sliced mushrooms

½ cup sliced green onion

dash garlic powder

¼ tsp black pepper

Rinse rice and place into medium size pot with the water.Bring to a boil, reduce heat and simmer for 20-30 minutes.In non stick sauce pan add 1 tsp oil and add mushrooms, onions, and spices over medium heat and cook until tender.Stir vegetable mixture into cooked rice and serve.

Mexican Quinoa Salad

1 tsp olive oil

1 chopped onion
1 chopped garlic
3/4 cup quinoa
1cup water
1cup low sod veg broth
1 tsp cumin
1/4 tsp cayenne
1 cup frozen corn
1 can black beans rinsed and drain
1/2 cup chopped fresh cilantro
1 red pepper diced
Cherry tomatoes quartered
Sauté onion and garlic till soft,add quinoa, broth water, seasonings.
Cover and simmer 20 min
Add beans corn and red pepper,
Simmer 5 more min
Add cilantro add tomatoes when serving
Add LEAN Ground beef or chicken Breast for a complete meal!

Lunch and Dinner Recipes:

 

Chicken Salsa

 

Ingredients:

4 oz Chicken Breast

½ C Salsa Lisa

¾ C Brown Rice Noodles

 

Directions:

Open jar of salsa and put into a large saucepan. Add chicken breasts to salsa and bring to a steady boil. Boil gently for 20 to 25 minutes or until the chicken is no longer pink inside and the juices run clear.  Serve on top of brown noodles. Tastes excellent with Zucchini.

 

 

Calories: 285

Total Fat: 1.8g

Total Carbs: 32

Dietary Fiber: 1.9g

Protein: 28

 

For 400 calories use:  6 oz chicken and 1 C brown rice noodles

 

For 500 calories use:  8 oz chicken and 1 ¼ C brown rice noodles

 


Salsa Chicken & Potato “Packets”

 

Ingredients

            5 oz Chicken Breast

            2 Tbsp Salsa Lisa

            1 5 oz

            ½ C Carrots

            ½ C Broccoli

            5 oz Potato

 

Directions

Preheat oven to 350 degrees

Place each chicken breast in the middle of a square piece of foil. Pour 1/4 cup salsa over each breast. Slice the potatoes thin and place potato slices on top of chicken and salsa. Spoon another 1/4 cup salsa over each chicken/potato combination. Fold foil up to form ‘packets’. Place packets seam side up on a cookie sheet and bake in the preheated oven for 45 minutes. Open packets and serve.

 

Amount Per Serving

Calories: 316

Total Fat: 2

Total Carbs: 36

Dietary Fiber: 3

Protein: 37

 

For 400 calories use:  6 oz chicken and 7 oz potato

For 500 calories use:  8 oz chicken and 9 oz medium potato


Chicken Burrito Bowl

1/4 cup brown rice, cooked

1 tsp. chili powder

5 oz. chicken, diced and cooked

1/4 cup black beans, rinsed and drained

1/4 cup corn 

½ cup diced tomato

Ground black pepper

Fresh cilantro and jalapeno (optional)

 

Combine rice, chili powder, cooked chicken, beans in a saucepan and heat to liking. Add fresh tomato, cilantro and Jalapeno and black pepper and enjoy!

Calories: 319

Total Fat: 3.1

Total Carbs: 33.2

Dietary Fiber: 6.8

Protein: 39

For 400 calories use: 7 oz chicken and 1/2 C Brown Rice

For 500 calories use: 9 oz chicken and 1/2 CBrown Rice, 1/2 cup beans


Chicken Fajita Salad

5 oz Chicken Breast

1/4 cup Black Beans

1/3 cup Brown Rice

1 cup spinach

1/2 cup mixed bell Peppers

Seasonings: cumin, crushed red pepper, cayanne pepper (optional)

1 Tbsp salsa

Directions: Cook and dice chicken. Add 1 cup fresh spinach, bell peppers and cook down. Mix in Salsa, Black beans, spices and serve all together. Garnish with cilantro.

Calories: 322

Total Fat: 2.7

Total Carbs: 30.8

Dietary Fiber: 6.6

Protein: 40

For 400 calories use: 7 oz chicken and 1/2 C Brown Rice

For 500 calories use: 9 oz chicken and 1/2 CBrown Rice, 1/2 cup beans


Ground Turkey chili

5 oz Extra Lean Ground Turkey

1/4 cup no salt added fire roasted tomatoes

1/4 cup Black Beans

1/4 cup Brown Rice

1 cup Spinach

Cilantro

Directions: Cook Turkey and then add the fire roasted tomatoes. Then add cooked rice and black beans. Add spinach if you would like to cook it down. Or you can enjoy on a bed of lettuce and cilantro.

 

Calories: 287

Total Fat: 2.7

Total Carbs: 27.3

Dietary Fiber: 6.2

Protein: 39

For 400 calories use: 7 oz turkey and 1/2 C Brown Rice

For 500 calories use: 9 oz turkey and 1/2 CBrown Rice, 1/2 cup beans


Chicken Jumble

 

Ingredients

 1 Tbsp vegetable oil

                 4 oz chicken breasts

                 1 (16 ounce) package frozen mixed vegetables, thawed

                 2 (16 ounce) cans Italian-style diced tomatoes, drained

                 ¾ C Brown Rice

      

Directions

Use Tbsp. Vegetable oil. Add chicken and saute for about 4 to 5 minutes, until lightly browned. Add mixed vegetables and tomatoes, reduce heat to low and simmer for 30 to 40 minutes, or until chicken is cooked through and no longer pink inside. Serve on brown rice.

 

Calories: 295

Total Fat: 2.5

Total Carbs: 35

Dietary Fiber: 3

Protein: 29

For 400 calories use:  6 oz chicken and 1 C Brown Rice

For 500 calories use: 8 oz chicken and 1 ¼ C  Brown Rice

 


Sweet Onion Burgers

 

 

Ingredients:

              1 small sweet onion, chopped

              4 oz pre-cooked 96% Lean Haburger

              “no salt” and pepper to taste

               2 corn tortilla (cut in half)

               mustard

 

Directions

Preheat grill for high heat.  In a large bowl mix together the onion, beef, and salt and pepper to taste. Form into patty.  Cook for 3 to 5 minutes per side on grill.   Use tortillas as bun. Top with Mustard

 

 

Calories: 275

Total Fat: 8

Total Carbs: 11

Dietary Fiber: 2

Protein: 31

 

 

For 400 calories use:6.5oz pre-cooked lean hamburger & 3 corn tortillas

For 500 calories use: 8 oz pre-cooked lean hamburger & 4 corn tortillas

 


Chicken Marinara

 

Ingredients:

  4 oz chicken breast

   ¾ C Brown Rice Noodles

                        ½ cup of water

                      ¼ teaspoon black pepper

                      1 stalk of chopped celery

                      1 chopped onion

                      ½ teaspoon basil

                      2 tablespoon chopped parsley

                    ½ chopped green bell pepper

                     1 tablespoon olive oil

              1 (6) ounce can tomato paste

      1 (8) ounce can fresh tomatoes, ground finely

      1/2 teaspoon thyme

      1 teaspoon oregano

      ½ teaspoon no-salt, or to taste

      dash cayenne red pepper

 

Directions:

Cook chicken in skillet + Brown rice noodles. Combine the garlic, onion, green pepper & celery in a large skillet.Add the 1 tablespoon  olive oil and saute’ until soft. Once the ingredients become soft, add any ingredients that are left.Stir well. After covering, simmer for up to 7 minutes.Stir again and simmer another 2-3 minutes.

 

Calories: 285

Total Fat: 1.8g

Total Carbs: 32

Dietary Fiber: 1.9g

Protein: 28

 

For 400 calories use:  6 oz chicken and 1 C brown rice noodles

 

For 500 calories use:  8 oz chicken and 1 ¼ C brown rice noodles

 


Fish Tacos

 

 

 

5 oz Tilapia (any white fish) 

1 tsp olive oil

1/8 cup green cabbage

1 tbspcupchopped white onion 

1/8 cupchopped cucumber

                                                     bunch cilantro, chopped

                1tsp lime juice,no-salt,cumin, pepper and salsa

                                                       2 corn tortillas

 

  1. Make the cabbage slaw: chiffonade cabbage, add onion, cucumber and cilantro; squeeze lime juice over the top and toss; add “no-salt”, cumin, chili powder and pepper to taste; let sit at room temp for 15 minutes.  
  2. Heat a non-stick skillet on the stove top over medium heat, add olive oil, add fish and brown on one side, turn over until halibut is flakey and cooked through.  
  3. To serve: flake cooked halibut into a bowl and serve with warmed corn tortillas and the bowls of the cabbage slaw, and salsa.

 

Calories: 315

Total Fat: 5

Total Carbs: 23

Dietary Fiber: 3

Protein: 31

 


Broiled White Fish with Brown Rice & Veggies
 

 

5oz white fish (cod or other)

1 teaspoon olive oil

1 lemon

paprika

1/2 red bell pepper, cut into bite-sized chunks

1 cup broccoli florets

2/3 cup brown rice, cooked

2 Tablespoons salsa

  1. Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with paprika.
  2. Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
  3. Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

Calories: 282

Total Fat: 2.4

Total Carbs: 27

Dietary Fiber: 4.4

Protein: 36

 


Lemony Tilapia Quinoa

 

Ingredients

4 oz Tilapia

3/4 C quinoa (cooked)

1/4 C fresh lemon juice

              1 stalk celery, chopped

              2 tbsp red onion, chopped

              1/4 teaspoon cayenne pepper

              1/2 teaspoon ground cumin

              1 bunch fresh parsley, chopped

 

Directions

              In a saucepan, follow cooking directions for quinoa. Cool slightly, then fluff with a fork.  Transfer the quinoa to a serving bowl and stir in the lemon juice celery, onion, cayenne pepper, cumin and parsley.

      

 

            Calories: 290

              Total Fat: 3

              Total Carbs: 31

              Dietary Fiber: 3

            Protein: 29

 

For 400 calories use:  6 oz Tilapia and 1 C Quinoa (cooked)

 

For 500 calories use:  8 oz Tilapia and 1 ¼ C Quinoa (cooked)


 

Orange Chicken

 

 

Ingredients

              4 oz chicken breast

              2 tbsp cup Orange Juice

              1/2 tsp oregano

             1/2 tsp parsley

             2 tbsp red onion, chopped

              Dash garlic powder

              Dash pepper

              ¾ C Brown Rice

     

 

Directions

                Marinade chicken breast six hours in a mixture of all ingredients.  Remove chicken and place on a nonstick broiler rack.  Broil until brown, basting with marinade occasionally.  Serve on top of brown rice.

 

Calories: 287

Total Fat: 3

Total Carbs: 33

Dietary Fiber: 3

Protein: 30

 

For 400 calories use:  6 oz chicken and1 C Brown Rice

For 500 calories use: 8 oz chicken and 1 ¼ C Brown Rice

 

 


Family Style Meals

CrockPot Chicken Soup (to be served with cooked rice)

1 lb skinless chicken breast

1 or 2 sodium free boullion packet

4 cups water

2 stalks of celery

1/2 diced onion

2 cups of baby carrots

Seasonings of your choice: Garlic powder, Thyme, Rosemary, Pepper

Combine all ingredients including raw chicken in the crockpot and set on high for 6 hours or low for 8 hours.

This entire soup is roughtly 500 calories. Add your portion of cooked rice to each meal to get your calorie equivelent or make a double batch and have lots of leftovers!

Orange Chicken

1 lb skinless chicken breast

1 cup orange juice

1 tsp oregano

1 tsp parsley

Dash garlic powder

Dash pepper

Marinade chicken breast six hours in a mixture of all ingredients.Remove chicken and place on a nonstick broiler rack.Broil until brown, basting with marinade occasionally.

Calories: 608

Total Fat: 6

Total Carbs: 25

Dietary Fiber: 1

Protein: 106

 

Lemon Chicken

1lb skinless chicken breast

1/2 cup lemon juice

1/8 tsp garlic powder

1 Tbsp oregano

1 Tbsp parsley

1 Tbsp lemon zest

Marinade chicken breast overnight in a mixture of all ingredients.Turn and baste while cooking on grill until chicken is just done.

Calories: 592 

Total Fat: 5

Total Carbs: 10

Dietary Fiber: 1

Protein: 105

Chicken Fajitas

1lb skinless chicken breast

1 onion sliced

1 bell pepper sliced

Pico De Gallo

Corn Tortillas

Marinade the chicken in any one of the marinades listed.Grill chicken and slice into strips.Coat nonstick pan with 1 tsp oil and cook onions, bell peppers and jalepenos until done over medium heat.Place chicken, vegetables and pico de gallo on corn tortillas.The corn tortillas are the carb for this meal.

Calories: 725

Total Fat: 8

Total Carbs: 46

Dietary Fiber: 6

Protein: 110

Fish Tacos

1lb white fish (tilapia works well)

1 Tbsp chili powder

½ tsp cumin

¼ tsp cayenne (optional)

2 Tbsp minced garlic

½ chopped medium onion

1 cup shredded cabbage

1 diced tomato

Corn tortillas

Dry spice fish with chili powder, cumin, cayenne for at least 1 hour.Then brown onion and garlic in a nonstick pan with 1 tsp oil.Add fish and cook 4-5 minutes per side until just done.Place fish in corn tortillas and top with cabbage, tomato and salsa of your choice.Enjoy!

Calories: 585

Total Fat: 15

Total Carbs: 24

Dietary Fiber: 0

Protein: 95

Chicken Jambalaya

1 lb chicken chopped into bite size

½ cup chooped onion

¼ cup chopped green pepper

1 clove garlic minced

1 can of fire roasted tomatoes

½ cup water

2 bay leaves

½ tsp thyme

¼ tsp basil

¼ red pepper

Dash pepper

1 cup cooked brown rice

In a sauce pan, cook onion, pepper and garlic in 1 tsp oil until tender.Stir in undrained tomatoes, water, bay leaves, thyme, basil, red pepper, chicken and brown rice.Bring to a boil reduce heat.Cover and cook over medium heat for 15 minutes.Stir frequently.

Calories: 716

Total Fat: 8

Total Carbs: 45

Dietary Fiber: 4

Protein: 109

Crock Pot Beef “Stew”

*Make as much as you want so you have leftovers and divide out portions later.

In a crock pot combine the following

chopped celery

chopped carrots (or baby carrots)

chopped onion

mushrooms

chopped Kale (optional- but VERY nutrious)

1 lb Top Round roast (lean)

3 5 oz cubed Potatoes

No salt seasoning or any seasoning you prefer

Cook in crock pot on high for 6 hours and enjoy!!

Calories: 950

Total Fat: 15

Total Carbs:  100

Dietary Fiber: 7

Protein: 117

“Nachos”

2-3 Corn Tortillas cut into triangles

4-6 oz of shredded chicken OR 96% lean ground beef

1/4 cup black beans (if using this, go a bit lighter on your other carb)

Salsa and/or mexican spices

Cilantro and or fresh jalepeno

Place the tortilla triangles on a baking sheet and put the oven to broil for a couple min- WATCH them so they don’t burn.

cook chicken or beef and then shred and mix with salsa and black beans and any other mexican seasoning you like. Dip the chips or cover with the mixture and ENJOY!

 

Calories: 550

Total Fat:  25

Total Carbs: 28

Dietary Fiber: 4

Protein: 60

Chicken Salsa Chili

1 tablespoon olive oil

1 pound boneless, skinless chicken breast, cut into 1-inch pieces

1 1/2 cups chopped yellow onions

1/2 teaspoon crushed red chili pepper flakes

1 tablespoon minced fresh garlic

2 teaspoons minced fresh jalapeno chili peppers

1 cup LOW sodium chicken stock

3 tablespoons chili powder

1 can (28 ounces) no salt added tomatoes, undrained and broken up

1 can (29 ounces) tomato puree

2 cans (15 ounces each) no salt added dark red kidney beans drained

1 cup of frozen corn

1/3 cup chopped fresh cilantro

2 tablespoons freshly squeezed lime juice

To make chili: Warm olive oil in a large stockpot over medium heat. Sauté chicken

until cooked. Add onions and reduce heat. Cook for 3 minutes or until onions are tender.

Add pepper flakes, garlic, jalapenos, chicken stock, chili powder, tomatoes and tomato

puree, kidney beans and corn. Simmer for 15 to 20 minutes.

To serve: Add chopped cilantro and limejuice just prior to serving. Adjust seasoning to

taste.

 

Meatloaf

1lb ground turkey breast

2lb ground beef

½ green pepper diced small

½ yellow onion diced small

¼ cup water

1/2 cup egg whites

2 can tomato paste mix 1 in and spread the other 1 on top before baking

1 cup cooked brown rice

1tsp or more Garlic powder

2TBsp Italian seasonings

pepper

Squish it all together form into two loafs on cookie sheet lined with foil bake a little under an hour at 350 don’t overcook will be pink because of tomato paste go by temp instead.

Breakfast Sausage

1 lb fresh ground turkey breast mixed with fennel seeds, sage, nutmeg and pepper. (great with cream of rice, with a splash of almond milk)
Italian Sausage:

1 lb fresh ground turkey breast with fennel seeds, garlic powder, crushed red peppers, loads of black pepper and a dash of rice vinegar.

Spaghetti and Meatballs

-start out with Italian sausage recipe suggested above and make it into meatballs. In order to keep the meatballs together and remain moist add two egg whites, minced mushrooms, garlic, onions, and chopped sauteed spinach. Form them into meatballs and sear them on all sides to keep them together. Add a 28 oz can of crushed tomatoes, a 14 oz can of fire roasted tomatoes and any Italian herbs and seasonings you want. Simmer the meatballs in the tomato sauce and serve it over brown rice pasta.

Coconut Curry
2 lbs. skinless chicken breasts cut in bite-sized pieces
1 medium onion, chopped
2 medium red Bell pepper, chopped
snow peas, trimmed and cut in half crosswise (to your liking)
fresh green beans (to your liking)
1 can light coconut milk
6 Tbsp tomato paste (same as 3 ozs)
4 tsp curry powder
3 Garlic Cloves Crushed
2 tsp ground ginger
1/2 cup chopped fresh cilantro
No Salt Seasoning or any seasoning you prefer

Preparation:

1) Heat some oil; you want a thin coating on the bottom.
2) Chop onion, and add.
3) Add Red pepper, snow peas, green beans. Stir. Cook until onion is getting soft, if it isn’t already.
4) While that is cooking, chop the chicken.
5) Add the spices
6) Add the chicken. Stir until almost cooked through.
7) Add the coconut milk. (Note: this makes a fairly soupy curry. If you want it thicker, just add maybe 2/3 of the can.) Bring it to a boil, and simmer for 3 to 5 minutes.

Servings: 8

Turkey Red Sauce Penne

3 Cans plum tomatoes-no salt added (throw in blender to break down)
3 Cans tomato paste
1.5 lbs of extra lean ground turkey
Bell Peppers as much as you like
Spices: 1 tsp oregano, 1 tsp anise seeds, red pepper flakes, 2 cloves garlic minced
*Brown turkey with 1 chopped onion and to pot with everything else and cook on low to med. Serve on Brown Rice pasta. Its the best if you can prep this in advance and throw in the oven on low heat overnight.

Chicken with Fresh Tomato Sauce and Balsamic Broccoli

4 4oz chicken breasts

1 tsp paprika

4 cups Fresh Broccoli

1 tsp olive oil

1 pt. grape or cherry tomatoes

4 cloves of garlic, minced

4 tbsp balsamic vinegar

no-salt and pepper to taste

2 cups dry brown rice or 4 4 oz baked potatoes

1. start brown rice or potato in advance

2. preheat broiler to high and place oven rack 8-10 inches from heat. Line a broiler pan wth foil and coat with cooking spray. Sprinkle chicken with paprika and season with no salt and pepper. Place on pan and cook for 5-7 min per side or until meat is no longer pink in center

3. Steam or blanch (place in boiling water for 5 min, then remove) the broccoli

4. Heat oil in skillet over medium-high heat and add tomatoes, season with no salt and pepper and cook 2 min. Add garlic and cook for 2 more min. or until tomotoes are soft

5. Divide chicken into 4 servings and top with tomato mixture and broccoli and drizzle with balsamic vinegar and serve with brown rice or baked potato

Makes 4 Servings

Easy Herb Chicken

1 pound uncooked boneless, skinless chicken breast, four 4 oz halves

½ tsp No Salt

¼ tsp black pepper, freshly ground

1 tsp olive oil

2 tsp fresh lemon juice, or more to taste

2 tsp rosemary, fresh, chopped

2 tsp parsley, fresh, chopped

¼ cup canned low sodium chicken broth

½ medium lemon, quartered for garnish

Instructions:

Preheat oven to 400 degrees. Coat a small, shallow roasting pan with cooking spray.

Season both sides of chicken with salt and pepper. Transfer chicken to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary and parsley. Pour broth around chicken to coat bottom of pan.

Bake until chicken is cooked through, about 30 to 35 minutes. Garnish with fresh lemon and serve.