50+

Fat Burning

Recipes

LN FIT

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Snacks and Sides ....................................................................................................................................................... 2 Cajun Style Sweet Potatoes ......................................................................................................................................... 2 Italian Roasted Garlic and Parmesan Potatoes ........................................................................................................... 3 Cauliflower Pizza Crust ................................................................................................................................................ 4 Almond Flour "Tortilla" Chips. ...................................................................................................................................... 5 Kale Chips .................................................................................................................................................................... 6 Whole Gaine Herbed Garlic Bread ............................................................................................................................... 7 Guacamole ................................................................................................................................................................... 8 Herbed Chili-Lime Cauliflower ...................................................................................................................................... 9 Breakfasts ................................................................................................................................................................. 10 White Chocolate Cranberry Granola .......................................................................................................................... 10 Chocolate Granola ..................................................................................................................................................... 11 Breakfast Pizza .......................................................................................................................................................... 12 Peaches n' Cream Overnight French Toast ............................................................................................................... 13 Cinnamon Vanilla Overnight Oats .............................................................................................................................. 14 Blueberry Protein Pancakes ....................................................................................................................................... 15 Avocado Tomato Omelet ........................................................................................................................................... 16 Peanut Butter Protein Pancakes ................................................................................................................................ 17 Pepper and Eggs ....................................................................................................................................................... 18 Turkey Bacon Frittata with Sautéed Veggies ............................................................................................................. 19 Blueberry Baked Oatmeal .......................................................................................................................................... 20 Vegetabl Hash Browns ............................................................................................................................................... 21 Mini Frittatas ............................................................................................................................................................... 22 Zucchini Has Browns ................................................................................................................................................. 23 Power Bowl ................................................................................................................................................................ 24 Lunch & Dinners ...................................................................................................................................................... 25 Tuna Boats ................................................................................................................................................................. 25 Crockpot Taco Chicken .............................................................................................................................................. 26 Guacamole Chicken Salad ......................................................................................................................................... 27 "Breaded" Baked Chicken .......................................................................................................................................... 28 Tex-Mex Hamburgers ................................................................................................................................................ 29 Quick and Healthy Turkey Chili .................................................................................................................................. 30 Turkey Sausage Pizza ............................................................................................................................................... 31 Beef Tip Lettuce Wraps .............................................................................................................................................. 32 Turkey Meatballs ........................................................................................................................................................ 33 Cheesy Broccoli Bake ................................................................................................................................................ 35 Turkey Meatloaf Muffins ............................................................................................................................................. 36 Veggie Quiche with Flax Crust ................................................................................................................................... 37 Microwave White & Light Mac N’ Cheese .................................................................................................................. 39 White Chicken Chili .................................................................................................................................................... 40 Tilapia Sauté .............................................................................................................................................................. 41 Almond Crusted Chicken ........................................................................................................................................... 42 Chicken Cacciatore .................................................................................................................................................... 43 Buffalo Burgers .......................................................................................................................................................... 44 Desserts .................................................................................................................................................................... 45 Protein “Tapioca” Pudding ......................................................................................................................................... 45 Oatmeal Cookies ........................................................................................................................................................ 46 Chocolate Balls .......................................................................................................................................................... 47 Fat-Burning Chocolate Pudding ................................................................................................................................. 48 Protein Brownies ........................................................................................................................................................ 49 No Bake Chocolate Peanut Butter Bars ..................................................................................................................... 50 Raspberry Oatmeal Protein Bites ............................................................................................................................... 51Crispy Rice Cereal Proats .......................................................................................................................................... 52

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Snacks and Sides Cajun Style Sweet Potatoes Serves 2 Ingredients: • 4 oz. sweet potatoes • 1 teaspoon paprika • 1⁄4 teaspoon onion powder • 1⁄4 teaspoon thyme • 1⁄4 teaspoon rosemary • 1⁄4 teaspoon garlic powder • Pinch of cayenne pepper • 1 teaspoon olive oil Directions: Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper. Slice the sweet potatoes in half lengthwise. Brush each half with olive oil. Rub the seasoning mix over the cut surface of each half. Place sweet potatoes on a baking sheet or in a shallow pan. Bake until tender or about 45 minutes. Makes 2 servings. Nutrition per serving: 148 calories, 5g fat, 25g carbs (4g fiber), 2g protein (Count as 1 carb) *This recipe comes from Dave Ruel of www.metaboliccooking.com

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Italian Roasted Garlic & Parmesan Potatoes Serves 4 Ingredients: 6 small russet potatoes ¼ cup olive oil 4 garlic cloves, minced ¼ cup parmesan cheese 1 tsp crushed red chili pepper flakes 1 tsp basil Fresh parsley chopped salt and pepper to taste Directions: Preheat oven to 400 F Spray 8x10 casserole dish Cut potatoes in half lengthwise then lay each half flat and cut into ½ inch half moons Toss potatoes with garlic, salt, pepper, and half the parmesan and a few pinches of pepper flakes Pour into casserole dish and sprinkle with 1 tbsp parmesan cheese and drizzle 1 tbsp olive oil Bake 30 minutes then remove and toss well. Sprinkle remaining parmesan and olive oil. Bake 25 more minutes. Toss well and season to taste. Garnish with fresh parsley. Nutrition per serving: 228 calories, 8g fat, 35g carbs (4g fiber), 5g protein (Count as 1 carb, ½ fat) *recipe adapted from: http://www.cinnamonspiceandeverythingnice.com/italian-roasted-garlic-parmesan-potatoes/

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Cauliflower Pizza Crust Serves 1 Ingredients for the crust:

● 1 cup cooked, riced cauliflower ● 1 egg white, beaten ● 1 tsp dried oregano ● 1/2 tsp crushed garlic ● 1/2 tsp garlic salt ● olive oil (optional)

To "Rice" the Cauliflower Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week. To Make the Pizza Crust: Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray. In a medium bowl, stir together 1 cup cauliflower and egg. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning. Bake at 450 degrees for 15 minutes. Nutrition for entire recipe: 102 calories, 5g fat, 7g carb (4g fiber), 6g protein (This does not include additional olive oil) (Count as one veggie)

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Almond Flour "Tortilla" Chips. Makes 3 servings (1 serving in parenthesis) Ingredients: 1 Cup Almond Meal (1/3 cup) 1 Egg (1 1 tbsp) 1 1/2 tsp Olive Oil (1/2 tsp) Pinch of Sea Salt (tiny pinch) Directions: Preheat oven to 350 degrees F. Mix all of the ingredients together to form a dough. You may need to add a bit more almond meal if the mixture is too wet. You can also use the almond meal as "flour". Line a baking sheet with parchment paper. Roll out the dough as thin as possible. Use a pizza cutter or dough cutter to score/cut the dough into triangles. Don't try to move them. Leave the dough intact until baked. Bake in oven at 350 degrees for about 10 - 12 minutes or until crispy and golden. Break apart into triangles. Serve with fresh Salsa or guacamole. Nutrition info per serving: 284 calories, 24g fat, 7g carb (4g fiber), 11g protein (Count as 1.5 fats, ½ protein) *credit to Gina Bellous of FFP

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Kale Chips Serves 6 Ingredients: 1 Bunch of Kale 1 Tbs (or less) of Olive Oil Sea Salt Directions: Preheat oven to 350 degrees. Wash Kale, remove tough stems and cut leaves into bite-sized pieces. Be sure to remove as much water as possible. Use a salad spinner or set the kale on a clean towel to remove excess moisture. Put Kale pieces in a zip lock bag with olive oil and salt, seal it and shake it up to coat the kale evenly. Spread the kale in a single layer on a cookie sheet covered either with foil or parchment paper. Don’t overcrowd the kale so it can dry out and get crispy. Bake in the oven for 15 – 30 minutes, check it often and turn as needed and remove the pieces that are ready. Put the chips on a paper towel to remove any excess oil and keep them crispy. You can also add a dash of hot sauce to the Ziploc bag to spice them up ENJOY!

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Whole Grain Herbed Garlic Bread Serves 4 Ingredients: ½ head garlic (horizontally split) 2 tsp olive oil 2 tbsp chopped fresh parsley 2 tsp chopped fresh thyme 4 oz whole grain demi baguette, halved lengthwise 1.5 tbsp finely grated parmesan cheese salt to taste Directions: Preheat the oven to 375 F. Place garlic on a double thick square of foil and drizzle with ½ tsp of the oil then fold up and enclose the garlic Place garlic directly on oven rack and bake until golden brown and melting, about an hour. Unwrap and set aside until cool enough to handle. Combine parsley, thyme, and remaining olive oil in a small bowl. Remove garlic cloves from paper husks and place them in the bowl. Mash until spreadable. Spread mixture evenly on bread halves and sprinkle with parmesan and salt to taste Place on baking sheet and broil about 6 inches from heat source until the top is just browned, about 2 minutes. Cut into 4 pieces and serve warm. Nutrition per serving: 110 calories, 4g fat, 14g carb (3g fiber), 4 g protein (Count as ½ carb) *adapted from Food Network

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Homemade Guacamole Serves 6 Ingredients 2 avocados 1/2 tomato, chopped 1/4 onion, chopped (you might want to use less) chopped cilantro Celtic sea salt Directions Mix all of the ingredients ingredients together. Try with raw veggies instead of chips for a lighter snack. Nutrition per serving: 78 calories, 7g fat, 4g carb (3g fiber), 1g protein (Count as ½ fat) *This recipe comes from Isabel De Los Rios of www.beyonddiet.com

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Herbed Chili-Lime Cauliflower Serves 6 Ingredients: 1 medium head cauliflower 2 fresh limes 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh parsley 1 pinch crushed red pepper flakes To taste salt To taste freshly ground black pepper and parsley. Directions: Place a steamer basket into an appropriate saucepan. Add water to within 1/2-inch of the bottom of the steamer; set aside. (Or follow directions that come with your steamer). Remove and discard the outer leaves and core of the cauliflower. Break the cauliflower into florets (you should get about 4 cups). Transfer the florets to the steamer basket. Cover the saucepan; bring the water to a boil over high heat, then reduce the heat to medium- low and steam the florets for about 10 minutes, or until they have reached the desired doneness. Meanwhile, use a fine grater held over a medium mixing or serving bowl to zest ONE of the limes. Halve and juice both limes, adding the juice to the bowl. Also, add the cilantro and parsley. When the cauliflower is done, lift the steamer basket from the saucepan and allow the cauliflower to drain. Add the cauliflower to the lime and herb mixture. Season to taste with salt, if desired, pepper and red pepper flakes; toss lightly until the herbs are evenly distributed. Serve the cauliflower warm, or cover and refrigerate. Allow at least 30 minutes at 400 degrees for roasting. Nutrition per serving: 24 calories, 0g fat, 6g carb (2g fiber), 2g protein (Count as 1 veggie) *This recipe comes from Chad Tackett

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Breakfasts White Chocolate Cranberry Granola Serves10Ingredients:2cupsrolledoats2tspcinnamon¼tspvanillaextra½cuppecans,chopped¼cuprawalmonds,chopped2tbspmaplesyrup1tbspcoconutoil½cupdriedcranberries1/3cupwhitechocolatechipsDirections:Preheatovento300FCombineallingredientsandmixwellSpreadmixtureonasprayedbakingsheet(orparchmentpaper)intoathinlayerStirevery10minutesuntildesiredlevelofbrownCoolcompletelyandstoreinairtightcontainerforupto2weeks.Nutrition per serving: 216 calories, 11g fat, 31g carb (7g fiber), 4g protein (Count as 1 fat, 1 carb)

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Chocolate Granola Serves 6 Ingredients and Directions Combine: 3 cups old fashioned oatmeal 1/2 cup pumpkin seeds In a separate small bowl… Mix VERY WELL: 1/2 cup plus 2 tablespoon canned unsweetened coconut milk 3 tablespoon unsweetened cocoa powder 60 drops of stevia or 11-12 servings Pour mixture over oatmeal and nuts...mix well Spread evenly on parchment paper Bake for 1-1:15 at 325 degrees F, stirring every 15 minutes. Let cool completely and store in an air-tight container or bag for up to a month. ENJOY! Nutrition per serving: 304 calories, 16g fat, 35g carb (7g fiber), 19g protein (Count as 1 fat, 1 carb, and 1 protein)

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Breakfast Pizza Serves 1 Ingredients 1 Flat Out Light Multigrain Wrap 1 tsp olive oil 1/4 cup chopped green bell pepper 1/3 cup roasted sweet potato 4 large egg whites 2 tbsp Parmesan cheese 1/2 cup artichoke hearts, sliced Directions: Place wrap in oven at 400 F for 8 minutes to crisp. Meanwhile, cook green pepper and artichoke hearts over medium heat until soft, about 3 minutes. Add egg whites and scramble. Brush wrap with 1 tsp olive oil and top with egg scramble and sweet potato. Sprinkle Parmesan cheese on top and place back in the oven until cheese is melted. Nutrition per serving: 348 calories, 13g fat, 34g carbs (15g fiber), 31g protein (Count as 1 fat, 1 carb, 1 protein, and 1 veggie)

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Peaches n’ Cream Overnight French Toast Bake Serves 8 Ingredients: 1 8 oz. French baguette 2 cups unsweetened vanilla almond milk 1/4 cup stevia (or other sweetener) 1 tsp vanilla extract 1 tsp cinnamon 1/2 cup heavy whipping cream 3 scoops PEScience Snickerdoodle or Vanilla Protein Powder 4 peaches, sliced 8 large eggs Directions: Spray a 9 x 13 baking dish with oil. Slice and layer the bread in a single flat layer in the dish. Whisk the eggs until well combined, add in the milk, vanilla, and stevia and whisk until smooth. Pour over the bread layer in the pan. Arrange the peach slices evenly on top of the bread. Cover tightly and place in the fridge over night. In the morning, take dish out of the fridge for 30 minutes and preheat the oven to 350 F. Pour heavy whipping cream in a small sauce pan over medium heat and reduce by about half (should take 8-10 minutes). Pour cream evenly over the peaches. Bake for 45-50 minutes or until set. Nutrition per serving: 272 calories, 13g fat, 30g carbs (4g fiber), 19g protein (Count as 1 fat, 1 carb, ½ protein)

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CinnamonVanillaOvernightOatsServes1Ingredients:½cuprolledoats½scoopPEScienceVanillaProteinPowder½cupunsweetenedvanillaalmondmilk1/3cupfatfreeplaingreekyogurt1tbspchiaseedsCinnamontotasteSweetenertotasteDirections:Combine everything but the chocolate chips and stir until well mixed. Cover and place in the fridge over night. In the morning, give it a quick stir and top with chocolate chips. If the consistency is too thick for you in the morning, stir in more milk Enjoy cold or pop in the microwave for warm oats Nutrition per serving: 330 calories, 8g fat, 35g carbs (4g fiber), 26g protein (Count as ½ fat, 1 carb, 1 protein)

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Blueberry Protein Pancakes Serves 2 Ingredients 1/4 cup flaxseed meal 1/4 cup oat flour 2 scoops PEScience Vanilla Protein Powder 1/2 tsp cinnamon 1/2 tsp vanilla extract 1/3 cup egg whites 1 whole egg 1 T coconut oil 1/2 cup blueberries Directions 1. Mix the flaxseed meal, protein powder, almond flour and cinnamon together in a bowl. 2. Add in the egg whites and vanilla. 3. Melt coconut oil and add it to the mixture; stir everything together. 4. Add blueberries. 5. Heat a saute pan or skillet to medium heat and spray with cooking oil. 6. Ladle batter onto heated skillet and cook evenly on both sides until done. *notes: this is a thick batter. I use the ladle to flatten the batter out a bit once I’ve got it in the pan. Be sure to cook them all the way through – I keep the heat medium so they don’t burn on the outside. Top with your choice of butter, almond butter, walnuts or enjoy them hot out of the pan just as they are. Nutrition per serving: 334 calories, 18g fat, 23g carb (7g fiber) , 41g protein (Count as 1 fat, 1 carb, 1 protein) *This comes from Betty Rocker http://thebettyrocker.com

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Avocado and Tomato Omelet Serves 2 Ingredients: No-stick cooking spray 4 egg whites whisked with a splash of water 1/2 avocado cubed 6 grape tomatoes halved 1/4 cup red onion chopped Directions: Spray a small skillet with no-stick cooking spray. Pour in whisked egg whites and water, then cook over medium-heat, without stirring, until eggs are opaque. Add avocado, tomatoes, and onion, if using, then carefully flip omelet over and continue cooking for 2 more minutes, or until eggs reach desired doneness. Washed and dried baby spinach leaves, added along with the avocado and tomatoes would give a colorful and nutritious boost to this omelet. Nutrition Per Serving: 288 calories, 5g fat, 18g carbs (6g fiber), 34g protein (Count as 1 veggie, 1 protein) *This recipe comes from Chad Tackett.

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Peanut Butter Protein Pancakes Serves 6

Ingredients 6 organic eggs 10 egg whites 3/4 cup whole wheat flour ¾ cup unsweetened vanilla almond milk 2 tbsp cinnamon 6 tbsp peanut butter Nonstick oil Directions Mix the eggs, milk and peanut butter all together. Then add the cinnamon as well as the flour. If you want (optional) you could add 1 tbsp of vanilla extract. Make sure to mix very well. Turn the stove on to medium heat and spray your pan. Using 1/4 cup to pour batter into pan. Make sure you always spray in between batches, so that they don't burn and they cook well. The whole batch makes about 13 pancakes. Nutrition per serving: 420 calories, 22g fat, 22g carbs (5g fiber), 36g protein (Count as 1.5 fat, 1 carb, 1 protein) *This recipe comes from Isabel De Los Rios of www.beyonddiet.com

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Pepper and Eggs Serves 1

Ingredients 2 large eggs Two Organic Bell Pepper Slices Coconut Oil Directions Cut bell peppers into 1/2 inch rings Place in a non-stick lightly oiled skillet Crack an egg in the middle of each ring and cover and cook over low heat until done. You can add seasoning if you want. (I personally love chili powder in my eggs!) If you like your yolks runny, just cook over low heat until whites are done. If you like your yolks firm, break the yolks and then cook over low heat until both whites and yolks are firm. Serve and enjoy! Nutrition per serving: 172 calories, 17g fat, 0g carbs, 12g protein (Count as 1 fat, ½ protein)

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Turkey Bacon Frittata with Sautéed Veggies Serves 4 Ingredients: 4 organic eggs salt and pepper to taste sprinkle of parsley 6 slices of turkey bacon 3 TBSP diced onion 3 TBSP diced mushroom 3 TBSP diced Green bell pepper 1 TBSP diced tomato Spray Oil 1 TBSP unsweetened almond milk Garlic powder (just a few sprinkles) Fresh or dried parsley Preheat oven to 375˚ F. Over medium heat saute onions, mushrooms, and bell pepper in about 1 Tbsp coconut oil, until water from mushrooms has evaporated but the vegetables are still semi crisp. Remove from heat. Spray muffin tin Place 1/2 slice of turkey bacon at the bottom of each muffin well. Wrap muffin wells with one whole piece of turkey bacon until the sides are covered (it's ok if they aren't flush with the pan. just make a circle with the turkey bacon). Beat 4 eggs with 1 Tbsp of milk, garlic powder, salt and pepper. Gently fold in vegetables. Pour egg mixture into muffin cups, it's ok if it goes on the outside of the turkey bacon. Cook for about 20-25 minutes or until eggs are set. Sprinkle with parsley Nutrition per serving: 156 calories, 12g fat, 1g carbs (0g fiber), 11g protein (Count as 1 fat, ½ protein, ½ veggie)

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Blueberry Baked Oatmeal Serves 1 Ingredients 1/2 cup oats 1 cup water ½ scoop PEScience Vanilla Protein Powder 1/8 tsp baking powder 1/2 cup of blueberries dash of cinnamon 3 egg whites Directions You can put it all in to a pie pan. Bake at 350F for 30 min. And that's it! You’re done! Nutrition per serving: 415 calories, 4g fat, 45g carbs (7g fiber), 52g protein (Count as 1 carb, 2 protein, 1 fruit)

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Vegetable Hash Browns Serves 2 Ingredients: Spray oil 3 egg whites 1 small carrot, grated 1 small sweet potato, grated 1 small zucchini grated 1/2 small onion finely chopped 1/2 red bell pepper, chopped 2 cloves garlic minced (1 teaspoon) To taste fresh or dried herbs Directions: Into a large mixing bowl, separate the egg whites, discarding or saving yolks for another use. Whisk whites until frothy. Press grated carrot, potato, and zucchini firmly between several layers of paper towel to absorb the excess moisture, then add to the egg whites. Stir in chopped onion and pepper until mixed well. Season to taste with herbs, salt and pepper. Spray a large, flat-bottomed skillet or griddle generously with no-stick cooking spray and preheat to medium. When the skillet is hot, spoon the hash brown mixture into the skillet, forming two patties; press firmly with the back of a spatula to aid browning. Reduce heat to medium low and cook patties for about 5 to 7 minutes, or until browned on the first side, then use spatula to turn and continue cooking until the second sides are browned, about 3 to 5 minutes. Notes: Alternatively, hash brown mixture can be cooked in one large mound, then in cut 4 wedges to serve; two wedges per serving. Nutrition per serving: 162 calories, 0g fat, 21g carbs (4g fiber), 19g protein (Count as ½ carb, ½ protein, 1 veggie) *This recipe comes from Chad Tackett

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Mini Frittatas Serves 8 Ingredients Nonstick vegetable oil cooking spray 8 large eggs 8 large egg whites 1/2 cup unsweetened coconut milk 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 4 ounces thinly sliced ham, chopped 2 tablespoons chopped fresh Italian parsley leaves Directions Preheat the oven to 375 degrees F. Spray 2 mini muffin tins (each with 24 cups) with nonstick spray. Whisk the eggs, milk, pepper, and salt in a large bowl to blend well. Stir in the ham and parsley. Fill prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas from the muffin cups and slide the frittatas onto a platter. Serve immediately. Note: Can be made ahead of time and reheated in the morning! Try added extra veggies like mushrooms and spinach. Nutrition for 1/8 of recipe (about 5 mini frittatas): 102 calories, 6g fat, 1g carbs (0g fiber), 12g protein (Count as ½ protein, 1 veggie if you add spinach and mushrooms) *Recipe courtesy Giada De Laurentiis

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Zucchini Hash Browns Serves 2 Ingredients 2 medium eggs 1 tsp garlic powder 1 tsp onion powder 1 dash pepper 1 dash salt 1 tbsp olive oil 1 1/2 cups shredded zucchini Directions 1.Heat oil in skillet. 2.Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder. 3.Drop by spoonfuls into the hot skillet. 4.After browning on one side flip and brown the other side. 5.You can also add a bit of shredded onion to the mix if you want them to be more like a potato latke Nutrition per serving: 162 calories, 12g fat, 6g carbs (2g fiber), 8g protein (Count as 1 fat, 1 veggie) *submitted by Gina Bellous of Fit For Photo

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Power Bowl Serves 1 Ingredients: 1/2 cup old-fashioned rolled oats uncooked 1 tablespoon English walnuts chopped (measured after chopping) 1 tablespoon ground flax seeds (flaxseed meal) 1/2 teaspoon ground cinnamon 2/3 cup unsweetened almond milk 1/2 cup fresh blueberries (or preferred fresh fruit) Directions: In an individual cereal bowl, stir together the oats, walnuts, flax seed and cinnamon. Add milk. Top with fresh fruit. Notes: For a softer consistency, the oats may be soaked in the almond milk overnight before adding the remaining ingredients. Nutrition per serving: 303 calories, 13g fat, 42g carbs (8g fiber), 9g protein (Count as 1 fat, 1 fruit, 1 carb) *This recipe comes from Chad Tackett.

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Lunch & Dinners Tuna Boats Serves 1 Ingredients 1 medium cucumber 1-5oz can albacore tuna, packed in water, no salt added 1/2 ripe avocado 2 T spicy mustard Assorted veggies you have on hand – tomatoes, celery, shallots Fresh ground pepper Directions

1. Mix everything in a bowl, except cucumber 2. Cut cucumber lengthwise and scoop out to make the boat 3. Spoon tuna mixture into the cucumber “boat”

Nutrition for entire recipe: 285 calories, 12g fat, 10g carbs (5g fiber), 32g protein (Count as 1 fat, 1 protein, 1 veggie)

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Crockpot Taco Chicken Super easy and does well in the refrigerator - this is one of those things I make on the weekend so we can eat it throughout the week. Serves 6

Ingredients 2 pounds boneless skinless chicken breasts 3 tablespoons freshly squeezed lime juice 1 tablespoon chili powder (I used a little more than this) 1 cup fresh salsa (also used a little more of this) Place the chicken in crockpot.

Add lime juice and chili powder (spread out over all the chicken).

Cover and cook on low for 5-6 hours or until chicken is tender.

Remove chicken from crockpot. Shred meat with two forks and return to the crockpot.

Stir in salsa.

Cover and cook on low for about 30 minutes. There are so many ways to eat this - add it to a salad for some protein, eat it in a lettuce wrap like a taco, use celery sticks and eat it like a dip, etc. So good!

Nutrition for entire recipe: 177 calories, 4g fat, 9g carbs (3g fiber), 31g protein (Count as 1 protein, ½ veggie) *This recipe comes from Isabel De Los Rios of www.beyonddiet.com.

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Guacamole Chicken Salad Serves 4

Ingredients 8 oz cooked chicken diced or pulled 1/2 green pepper diced Small tomato diced 1/2 cup homemade or packaged guacamole Directions Mix ingredients together and enjoy!

Nutrition for entire recipe: 205 calories, 18g fat, 7g carbs (4g fiber), 33g protein (Count as 1 protein, 1 veggie, 1 fat) *This recipe comes from Isabel De Los Rios of www.beyonddiet.com.

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"Breaded" Baked Chicken Serves6 Ingredients 3 eggs 1 cup almond meal 1 cup coconut flour 1 tbsp garlic powder Black Pepper to taste 2 lbs chicken breast Spray Oil Directions

1. Preheat oven to 350 degrees F. Whisk the eggs in one dish and in a separate dish mix almond meal, coconut flour, garlic powder and black pepper.

2. 2. Dip chicken pieces one at a time into the egg. Next, roll the chicken in the breading mixture until both sides are covered.

3. 3. Place the chicken in a glass baking dish that has been lightly greased with coconut oil. Bake for 45 minutes to 1 hour or until the chicken juices run clear.

Nutrition per serving: 492 calories, 21g fat, 15g carbs (9g fiber), 58g protein (Count as 2 protein, 1 fat, ½ carb)

*This recipe comes from Isabel De Los Rios of www.beyonddiet.com.

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Tex-Mex Hamburgers Serves 4

Ingredients 1.5 pound 95% lean ground beef 1/2 to 1 teaspoon sea salt *or to taste* 2 to 3 Tablespoons onion, finely minced 1 teaspoon chili powder *or to taste* 1/4 teaspoon black pepper *or to taste* 2 Tablespoons organic salsa 1/4 teaspoon garlic powder *or to taste* Directions In a small bowl, mix together salt, onion, chili powder, pepper, salsa and garlic powder. Combine the onion/seasonings mixture with the ground beef, just until blended. Do NOT over mix or the hamburger patties will be tough. Shape into 4 patties, each about 3/4 inch thick. Heat a large skillet. Melt a bit of coconut oil and then add the patties. Cook about 4 minutes per side for medium or until they are done to your liking. Nutrition for each burger (not including bun or toppings): 238 calories, 9g fat, 1g carbs (0g fiber), 36g protein (Count as 1 protein, ½ fat)

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Quick and Healthy Turkey Chili Serves 4 Ingredients: 2 tbsp olive oil 1 green pepper, chopped 1 small onion, chopped 2 tbsp minced garlic 1 lb lean ground turkey 1.5 tsp cumin salt and pepper to taste 2 15-oz cans of kidney beans, drained 2 8-oz cans tomato sauce 1 chipotle chile, finely chopped from 1 can of Chipotle Chiles in Adobo Sauce ¼ cup shredded Monterey jack cheese 1 avocado, chopped cilantro for garnish Directions: Heat oil in medium pot over medium heat. Stir in peppers, onions and garlic; cook until tender, 5-7 minutes. Add turkey, cumin and Adobo. Cook, breaking up turkey with spoon, until browned, about 5 minutes. Stir in beans, tomato sauce, 1 cup water and chipotle; bring liquid to boil. Reduce heat. Simmer until chili thickens and flavors come together, about 10 minutes. Season with Adobo. Divide chili among serving bowls. Top with cheese, avocado and cilantro. Nutrition for per serving: 375 calories, 8g fat, 50g carbs (18g fiber), 25g protein (Count as ½ fat, 1 carb, 1 protein, 1 veggie)

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Turkey Sausage Pizza Serves 1 Ingredients: 1 Flat Out Wrap 1 tbsp parmesan cheese, grated 1 oz part skim shredded mozzarella 3 oz 93% lean ground turkey ½ bell pepper, chopped ½ cup grape tomatoes, halved 1/3 cup pizza sauce ¼ cup chopped onion Directions: Place wrap in oven at 400 F for 8 minutes to crisp. Meanwhile, cook pepper and onions on stove top until soft Sautee ground turkey in skillet over medium heat until cooked through Brush wrap with 1 tsp olive oil and top with pizza sauce Top with turkey, vegetables, and mozzarella Place in oven until cheese is melted. Garnish with parmesan cheese and enjoy! Nutrition for entire recipe: 386 calories, 16g fat, 30g carbs (12g fiber), 37g protein (Count as 1 protein, 1 carb, 1 fat, 1 veggie)

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BeefTipLettuceWrapsServes:3Ingredients:15oztopsirloinHeadoflettuce(3largeleaves)1bellpepper1tbspoliveoilsaltandpeppertotasteDirections:Grillsteakorsatueewitholiveoilovermediumheatonthestove.Slicesteakandportioninto3largelettuceleaveswithslicedbellpeppers.Rollupandenjoy!Nutrition for entire recipe: 287 calories, 17g fat, 4g carbs (1g fiber), 29g protein (Count as 1 fat, 1 protein, ½ veggie)

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Turkey Meatballs Serves 4 Ingredients 1 lb ground turkey (I get half breast and half thigh ground mixed) 1/2 cup almond flour 2 eggs 1 small yellow onion 1/2 cup baby carrots, grated 3-4 cloves garlic, peeled and pressed (or minced) 1/2 cup parsley 1/2 cup fresh basil 1/4 tsp salt Fresh black pepper to taste Directions 1. Preheat oven to 350. 2. Prepare vegetables: peel the onions and grate them. Grate the carrots. Finely chop parsley and basil. Peel and press (or mince) garlic. 3. Add ground turkey to a medium sized bowl, and add in the onions, carrots, parsley, basil and garlic. Season with fresh ground pepper and a little salt. 4. Beat the eggs in a separate bowl and add them to the meat mixture. 5. Add the almond flour, and mix everything together. 6. Form meat mixture into 16 evenly sized meatballs with your hands. **hot tip: be very aware when handling raw meat to use either a separate cutting board that’s just for meat, or be sure to thoroughly wash everything with soap and water. 7. Spray a cookie sheet with olive oil cooking spray and evenly distribute meat balls. 8. Bake for 35-40 minutes. Nutrition for 4 meatballs: 259 calories, 11g fat, 8g carbs (2g fiber), 33g protein (Count as 1 protein, 1 fat, ½ veggie) *This comes from Betty Rocker http://thebettyrocker.com

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Cheesy Broccoli Bake Serves 6 Ingredients: 1 large onion 2 garlic cloves ¼ cup whole wheat flour 1 cup chicken stock ½ cup fat free milk 3 tbsp Dijon mustard salt and pepper to taste 1.5 cups reduced fat shredded cheddar ½ cup parmesan cheese, grated 4 cups brown rice, cooked 1.5 lbs broccoli, chopped 2 tbsp olive oil 8 oz chicken breast, cooked Directions: Preheat oven to 375°. Place broccoli in a microwave safe container with 1/4 inch of water. Cover and microwave for 3-4 minutes on high.

Drain the broccoli immediately and rinse with cold water. Set aside to drain completely.

Heat 2 tablespoons of oil in a large skillet over medium heat.

Add chopped onion to the skillet and saute for 3 minutes, then add garlic and continue to saute another minute.

Add the flour to the hot skillet, mix with the onion and garlic, and continue stirring constantly for 1 minute.

Pour the chicken stock and milk into the skillet. Allow the sauce to thicken for 3-5 minutes, stirring constantly.

Once the sauce starts to thicken, add mustard, black pepper, salt and the cheeses.

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When the cheeses have melted into the sauce add the broccoli and mix well. Set aside.

Grease a casserole dish and layer cooked rice and then the chicken.

Pour the broccoli sauce mixture over the top of the chicken.

Option#1 Top with the reserved 1/2 cup of cheddar, cover and bake for 25 minutes at 375°. Remove cover and bake an additional 5 minutes until the top starts to brown slightly. ***If the dish seems a little dry sprinkle with a little water before baking.

Option#2 This is a great make ahead dish. You can refrigerate it up to two days before baking it or freeze it up to a month. Let it completely thaw before following the instructions in option #1.

Nutrition per serving: 469 calories, 17g fat, 50g carbs (7g fiber), 32g protein (Count as 1 fat, 1.5 carb, 1 veggie, 1 protein) *Recipe adapted from: https://thedomesticlady.com/2013/02/12/recipe-review-healthy-brown-rice-broccoli-chicken-cheese-bake/

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Turkey Meatloaf Muffins Ingredients: 2 lbs ground turkey (or chicken) 3 egg whites 1 cup quick cooking oats (use less if you want them to be moister) 1/2 tsp ground cumin 1/2 tsp dried thyme 2 tsp dry yellow mustard 2 tsp black pepper 2 tsp chipotle pepper spice 1 tsp salt 2 tbsp garlic powder (2 cloves minced) 1 small onion (finely chopped) 2 celery stalks (finely chopped) OPTIONAL: Season with Cholula to give it more moisture Directions: 1. Preheat oven to 375 degrees. 2. Spray muffin pan with canola or olive oil. 3. Mix all your ingredients together in one large bowl. 4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball. 5. Bake for 40 minutes. Makes 12 muffins. Nutrition for 2 muffins: 247 calories, 3g fat, 12g carbs (3g fiber), 42g protein (Count as 1 ½ protein, ½ carb) *Adapted from www.bodybuilding.com

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Veggie Quiche with Flax Crust Serves 6 Ingredients: Crust: 1 cup Flax Meal 1 Tbs softened Butter (Olive oil can also be used) 1 Large Egg pinch of salt Filling: 7 Large Eggs 1 cup of broccoli, cut in small pieces 1 cup onion diced 1 cup grape, cherry or baby heirloom tomatoes diced 1 cup fresh baby spinach (packed) 2 cloves fresh garlic minced or pressed 1 tbsp Olive oil to saute the vegetables in pinch of ground nutmeg pinch of salt pinch of pepper Directions: Preheat oven to 350 degrees F. In medium bowl, beat 1 egg with softened butter & salt. Mix flax meal into the mixture. Knead until well combined and forms a ball. Press the mixture into a 9" pie pan. Start by pressing the dough into the bottom and working it up to the sides of the pan. It will take some time and work, but you will end up with a nice even crust. Pre-bake crust in 350 degree oven for about 10 minutes to firm it up. While crust is baking, saute the chopped and diced vegetables in a small amount of olive oil until softened. Set aside to cool a bit In a medium bowl beat the remaining 6 eggs together with a whisk Season to taste with fresh grated nutmeg, salt and pepper

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Add the sauteed vegetables Pour this mixture evenly into the pre-baked pie crust Bake for 30 - 35 minutes (or until firmed up and done) Cool for at least 25 minutes before serving. You can add any vegetables you like but be sure to saute them first before adding to the filling. Nutrition for 1/6 of recipe: 161 calories, 17g fat, 9g carbs (5g fiber), 12g protein (Count as 1 fat, 1 veggie, ½ protein)

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Microwave White & Light Mac N’ Cheese Serves 2 Ingredients: 2 oz. uncooked wheat macaroni 1 tbsp 2% greek yogurt plain ¼ cup crumbled goat cheese 1 tsp garlic powder ½ tsp onion powder Salt and pepper to taste Green onions for garnish Directions: Add 2 cups of water to uncooked macaroni in a large microwave-safe bowl Toss in a few teaspoons of sea salt, then place the macaroni in the microwave with a plate on top for 5 minutes Stir, and cook for another 3 minutes Check to make sure the macaroni is fully cooked Drain some of the macaroni water, leaving about 1/8 cup in the bowl with the macaroni Add some Greek yogurt and crumbled goat cheese, and stir. Sprinkle in some onion powder, garlic, and pepper. Nutrition for ½ the recipe: 175 calories, 4g fat, 29g carbs (5g fiber), 8g protein (Count as 1 carb) *adaptedfromwww.bodybuilding.com

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White Chicken Chili Serves 8 Ingredients: 1 Tablespoon olive oil 1 medium to large white onion, chopped 4 cloves garlic, minced 1/2 jalapeno pepper seeded and deveined, then chopped (see Notes) 2 teaspoons ground cumin 1 teaspoon dried oregano 1/2 teaspoon red (cayenne) pepper (see Notes) 2 (15-ounce) cans reduced sodium chicken broth 3 (15-ounce) cans white beans (such as navy, cannellini or great northern; see Notes) 12 oz cooked chicken breast 1/2 cup minced fresh cilantro Directions: In a large saucepan, heat the olive oil over medium-high heat. Add the onions; sauté about 4-6 minutes, or until tender, stirring occasionally. Add the garlic, chopped jalapeno, cumin, oregano and cayenne pepper; sauté another minute or two, stirring frequently. Stir in the chicken broth, beans, chicken, and green chilies; bring to a boil, then reduce the heat to medium-low and cook gently for 15 minutes, stirring occasionally. Adjust the seasonings to taste. Serve hot, garnished with minced cilantro, or cover and refrigerate. Nutrition for 1/8 of recipe: 199 calories, 3g fat, 25g carbs (10g fiber), 17g protein (Count as 1 carb, ½ protein)

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Tilapia Sauté Serves 2 Ingredients: No-stick cooking spray (divided use) 1 1/2 cups (total) chopped bell pepper of assorted colors (green, red, yellow) 1/2 cup chopped red or yellow onion 1/2 teaspoon ground cumin 1/4 teaspoon garlic powder 12 oz tilapia fillets 1/4 teaspoon sweet paprika 2 teaspoons fresh lemon juice 2 teaspoons fresh chopped cilantro (coriander) To taste sea salt Directions: Spray a medium skillet generously with no-stick cooking spray. (Set spray aside for later use). Over medium-high heat, saute the chopped peppers and onions for 3 to 4 minutes, or until tender-crisp. Stir in the cumin and garlic powder; continue sauteing for another minute or two. Transfer the sauteed vegetables to a side dish. Respray the skillet generously with no-stick cooking spray; saute the fillets for about 5 minutes, or until browned on the first side; turn the fillets over, then continue sauteing for about 5 more minutes, or until browned on the second side. Sprinkle the fillets with the paprika. Return the sauteed vegetables to the skillet. Drizzle the fillets and vegetables with the lemon juice; reduce the heat to medium-low, then cook gently for about 3 minutes, or until the vegetables are well heated. Transfer the fish and vegetables to a serving platter or divide evenly between two individual serving plates. Sprinkle each fillet with about 1 teaspoon of chopped cilantro. Serve immediately. Nutrition for 1/2 of recipe: 185 calories, 4g fat, 8g carbs (2g fiber), 31g protein (Count as 1 protein, 1 veggie)

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Almond-Crusted Chicken Introduction: Serves 2 Ingredients: 2 (3-ounce) boneless, skinless chicken breast halves 1/2 cup natural (raw) sliced almonds 1 egg white 1 tablespoon water To taste salt To taste ground black pepper No-stick cooking spray Directions: Thinly pound the chicken breasts; set aside. Chop the sliced almonds, then place in a saucer or shallow bowl large enough to dip the chicken breast halves. In a small bowl, whisk together the egg white, water and salt and pepper to taste, then pour into a second small saucer or shallow bowl large enough to dip the chicken breast halves. Generously spray a flat-bottomed skillet with no-stick cooking spray, then preheat to medium. Dip each chicken breast half first in the egg white mixture, coating both sides, then in the chopped almonds, again coating both sides. Arrange the coated chicken in a single layer in the preheated skillet; sauté on the first side for 3 to 4 minutes, then turn and cook on the second side for another 3 to 4 minutes, or until the chicken is cooked through. Nutrition for 1/2 of recipe: 231 calories, 12g fat, 3g carbs (2g fiber), 29g protein (Count as 1 protein, 1 fat)

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ChickenCacciatoreServes4Ingredients:2lbsboneless,skinlesschickenbreast1onionchopped,2bellpeppers,chopped2canspetitedicedtomatoes14.5ozcantomatopaste1tbspoliveoil1tspgarlicpowder1tspbasil1tsporegano1pinchredpepperflakesSaltandpeppertotasteDirections:Cutchickenintobitesizedpieces.Sauteechickeninoliveoilovermediumheatuntilcookedthrough.Addremainingingredientstothepanandsimmerfor1hourNutrition per serving: 326 calories, 7g fat, 35g carbs 9g fiber), 32g protein (Count as 1 protein, 1 carb, ½ fat, 1 veggie)

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Buffalo Burgers Serves 3 Ingredients: 1 pound ground buffalo 1 tablespoon finely chopped onion 1 egg 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon black pepper Directions: Mix all ingredients in a bowl. Shape into patties and grill on high heat, 5 minutes per side (or until fully cooked). Nutrition for 1/3 of recipe: 279 calories, 16g fat, 1g carbs (0g fiber), 29g protein (Count as 1 protein, 1 fat) *This recipe comes from Chad Tackett.

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Desserts Protein “Tapioca” Pudding Serves 1 Ingredients: 2T chia seeds unsweetened vanilla almond milk-enough to cover seeds (1/2 c max) 1 scoop PEScience Vanilla Protein Powder sweetener to taste cinnamon to taste Directions: Mix ingredients in small container and let set for several minutes! Nutrition for entire recipe: 244 calories, 8g fat, 13g carbs (10g fiber), 30g protein (Count as ½ carb, ½ fat, 1 protein)

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Oatmeal Cookies Ingredients: 1/2 c. oatmeal 1/3-1/2 c. almond milk 1 scoop protein powder, 1T chia seeds 1T flaxseed 1T cacao powder 2 packets stevia couple drops of vanilla extract. Directions: Mix and let sit for 5-10 min. Roll into balls and place evenly on baking sheet Bake at 350 for 7 min. Nutrition for entire recipe: 217 calories, 7g fat, 22g carbs (8g fiber), 18g protein (Count as ½ fat, 1 carb, ½ protein)

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Chocolate Balls Serves 3 Ingredients: 2 Tbs of Raw Almond Butter 2 tsp of cacao powder (unsweetened cocoa powder) 1 - 2 packets of Stevia or Splenda Small amount of Almond Meal to roll the "Truffles" in 1 Tbs chopped, raw walnuts 1 tsp of unsweetened shredded coconut (Optional) Directions: Mix all of the ingredients, except the almond meal together in a small container. Form, and roll mixture into 3 equal balls Stir almond meal and coconut together. Roll balls in mixture. Refrigerate until firmed up a bit Enjoy! Nutrition for entire recipe: 119 calories, 10g fat, 6g carbs (3g fiber), 4g protein (Count as ½ fat)

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Fat-Burning Chocolate Pudding Serves 2

Ingredients 1/2 of a ripe avocado (soft to touch) 3 tablespoons of raw almond butter 1/4 cup of unsweetened almond milk 2 heaping tablespoons of organic cocoa powder 1/2 teaspoon of vanilla Sweetener to taste ¾ scoop PEScience Frosted Chocolate Cupcake small pinch of sea salt Directions Put the avocado and almond butter into a bowl and mash together with a fork until smooth. Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth. If you're good with a food processor, you can use that too, but I just mash everything together by hand. If the pudding ends up too thick, simply add a bit more almond milk for more moisture until the consistency seems right. Nutrition for entire recipe: 250 calories, 18g fat, 10g carbs (5g fiber), 15g protein (Count as 1 fat, ½ protein)

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Protein Brownies Serves 9 Ingredients: 1 can chickpeas, drained and rinsed ¼ cup unsweetened cocoa powder 2 scoops PEScience Frosted Chocolate Cupcake ¼ cup honey ½ cup peanut butter 1 tsp baking powder ¼ cup unsweetened almond milk 1 egg wite Directions: Preheat oven to 350 F Line a small baking tray Place all ingredients into blender and combine until smooth Pour into tray and bake for 15 minutes Nutrition per brownie: 180 calories, 9g fat, 17g carbs (3g fiber), 12g protein (Count as ½ fat, ½ carb, ½ protein)

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No Bake Chocolate Peanut Butter Bars Serves 16

Ingredients: ¼ cup butter ½ cup unsweetened apple sauce ¼ cup brown sugar splenda 1 tsp vanilla extra 3 cups quick cooking oats (not rolled oats) ½ cup peanut butter ½ cup chocolate chips Directions: Line a 9x9 baking pan with parchment paper In a saucepan over medium heat, melt the butter and applesauce Stir in splenda and vanilla Add in the oats and cook for 2-3 minutes Spread ½ the mixture in the bottom on the prepared pan In a small saucepan, melt peanut butter and half your chocolate chips together Drizzle over mixture in your 9x9 pan Crumble the rest of your oat mixture on top and then sprinkle with the remaining chocolate chips. Place in fridge for at least 4 hours Cut into 16 bars

Nutrition per bar: 164 calories, 10g fat, 16g carbs (2g fiber), 4g protein (Count as ½ fat, ½ carb)

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Raspberry Oatmeal Protein Bites Serves 6 Ingredients: ¼ cup almond flour 1 cup rolled oats 2 scoops PEScience Vanilla Protein Powder ½ tsp baking powder 1/8 tsp salt ½ cup unsweetened applesauce 1 tsp vanilla extract ¼ cup raspberry jam Sweetener to taste Directions:

Preheat oven to 350 degrees F (175 degrees C) Mix together the almond flour, rolled oats, protein powder, baking soda, and salt. In another bowl, mix the applesauce, sweetener, vanilla extract, and raspberry extract. Combine both mixes. Coat a muffin or baking pan with nonstick cooking spray. Pour mix in, reserving some for topping. Evenly distribute the jam and raspberries on top, then pour the remaining mix on top and press it down lightly. Bake for 15-20 minutes or until brown. Nutrition per muffin: 166 calories, 4g fat, 23g carbs (3g fiber), 12g protein (Count as 1 carb, ½ protein)

*Recipe adapted from www.bodybuilding.com

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Crispy Rice Cereal Proats

Serves 3 Ingredients: ½ cup rolled oats 1 scoop PEScience vanilla protein powder 1 tbsp almond butter ¼ tsp salt ¼ tsp cinnamon 1 tsp unsweetened cocoa powder ¾ cup crispy rice cereal Directions: Bring 1 cup water to a boil on high heat. Combine the oats, protein powder, sea salt, cinnamon, and cocoa in a bowl Add boiled water slowly to the bowl, stirring constantly until desired consistency is achieved Top with almond butter and cereal. Stir, and enjoy! Nutrition per serving: 260 calories, 7g fat, 16g carbs (2g fiber), 13g protein (Count as ½ carb, ½ fat, ½ protein)

*Recipe adapted from www.bodybuilding.com