Spinach and Feta Omelet

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Spinach and Feta Omelet
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
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Instructions
  1. Heat oil in in a pan on medium heat.
  2. Beat eggs and egg white in a bowl.
  3. Sautee mushroom and spinach in the pan.
  4. Add egg mixture to pan, cook until egg starts to firm.
  5. Flip and continue cooking.
  6. Add crumbled feta in the center of the eggs.
  7. Fold one half of the egg mixture over and continue cooking for 1 minutes.
  8. Remove from pan and enjoy.
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Garlic Lemon Tilapia

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Garlic Lemon Tilapia
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Calorie 200-250 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Calorie 200-250 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
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Instructions
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Spray a baking dish with non-stick cooking spray.
  3. Rinse tilapia fillets under cool water, and pat dry with paper towels.
  4. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle oil on top. Sprinkle with garlic, parsley, and salt.
  5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 15-20 minutes.
Recipe Notes

You can substitute tilapia for any white fish like cod, haddock or sole.

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Grilled Chicken Breast

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Grilled Chicken Breast
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Calorie 100-150 kcal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
serving
Ingredients
Calorie 100-150 kcal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
serving
Ingredients
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Instructions
  1. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
  2. Dip chicken in lemon juice, and sprinkle with the garlic powder, ground black pepper, and seasoning salt. For a more robust flavor, marinate the chicken in this mixture for several hours.
  3. Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink and juices run clear.
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Chia Balls

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Chia Balls
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Calorie 100-150 kcal
Meal Type Anytime Meal, Snack
Preparation Style Grab and Go
Prep Time 5 minutes
Servings
servings
Ingredients
Calorie 100-150 kcal
Meal Type Anytime Meal, Snack
Preparation Style Grab and Go
Prep Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Mix all the ingredients together (coconut flakes are optional).
  2. You may need a splash of milk or water to make it easier to mix, but add milk very slowly; you don't need much added moisture at all!
  3. Roll into 1" balls and put on a plate, then refrigerate for at least 30 minutes.
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Gluten Free Pumpkin Spice Muffins

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Gluten Free Pumpkin Spice Muffins
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Calorie 100-150 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Calorie 100-150 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. Preheat over to 350 degrees F (205 C).
  2. Beat together eggs and almond milk, add vanilla extract.
  3. Add coconut flour, protein powder and sweetener, continue mixing.
  4. Add pumpkin, baking powder, and cinnamon, mix well.
  5. Pour batter into muffin cups, bake for 25-30 minutes or until golden brown.
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Grilled Sirloin Steak

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Grilled Sirloin Steak
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 20 minutes
Cook Time 10 minutes
Passive Time 5 minutes
Servings
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 20 minutes
Cook Time 10 minutes
Passive Time 5 minutes
Servings
Ingredients
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Instructions
  1. About 20 minutes before grilling, remove the steaks from the refrigerator and let sit, covered, at room temperature.
  2. Heat your grill to high. Brush the steaks on both sides with oil and season liberally with salt and pepper.
  3. Place the steaks on the grill and cook until golden brown and slightly charred, 4 to 5 minutes.
  4. Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135 degrees F), 5 to 7 minutes for medium (140 degrees F) or 8 to 10 minutes for medium-well (150 degrees F).
  5. Transfer the steaks to a cutting board or platter, tent loosely with foil and let rest 5 minutes before slicing.
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Green Salad

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Green Salad
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Calorie 150-200 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Special Diet Vegan, Vegetarian
Prep Time 5 minutes
Servings
serving
Ingredients
Calorie 150-200 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Special Diet Vegan, Vegetarian
Prep Time 5 minutes
Servings
serving
Ingredients
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Instructions
  1. Clean and dry lettuce leaves, then shred and add to bowl.
  2. Chop cucumber, pepper into small piece, add to bowl.
  3. Top with olive oil and balsamic vinegar.
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Egg Muffins

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Egg Muffins
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Calorie 100-150 kcal
Meal Type Snack
Preparation Style Baked Good, Grab and Go
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Calorie 100-150 kcal
Meal Type Snack
Preparation Style Baked Good, Grab and Go
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
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Instructions
  1. Preheat oven to 350 degree F.
  2. Shred meat and brown in a frying pan.
  3. Rinse and drain spinach.
  4. Sautee mushrooms, spinach and onion in the frying pan.
  5. Whisk eggs and egg whites.
  6. Combine eggs, meat, vegetables and cheese.
  7. Lightly grease muffin pan (or use silicon pan)
  8. Fill each muffin pan 3/4 full
  9. Bake for 15-20 minutes or until muffins brown
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