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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Greek Salad with Chicken

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Greek Salad with Chicken
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
servings
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Chop cucumber, pepper, onion and tomato into bite-sized pieces.
  2. Add vegetable to a bowl.
  3. Crumble 2 oz of feta cheese (or cut into small cubes), add to bowl.
  4. Add 1 cup (8 oz) grilled chicken.
  5. Top with olive oil and balsamic vinegar.
  6. Add a couple of kalamata olives if desired.
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Peppermint Patty Green Smoothie

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Peppermint Patty Green Smoothie
The perfect smoothie to both quench a craving and keep you refreshed. The added greens don't hurt either.
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Calorie 400-450 kcal
Meal Type Post-Workout
Preparation Style Shake
Servings
serving
Ingredients
Calorie 400-450 kcal
Meal Type Post-Workout
Preparation Style Shake
Servings
serving
Ingredients
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Instructions
  1. Make the chocolate sauce: whisk the maple syrup and cacao together.
  2. Combine all other ingredients in a blender and process until smooth.
Recipe Notes

Note: this shake is great post workout if you add a scoop of vanilla protein powder

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Chia Pudding With Apple

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Chia Pudding With Apple
A tasty snack to take away cravings and keep you full
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Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Salad/Raw
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Salad/Raw
Servings
serving
Ingredients
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Instructions
  1. Mix whey, peanut butter & chia in bowl.
  2. Add almond milk slowly and mix together.
  3. Add almond milk until desired consistency and let sit for 2-3min.
  4. Cut apple into slices. Dip apple into pudding.
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Chicken Pesto Pizza

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Chicken Pesto Pizza
This pizza is delicious but saves you from all the fat and grease!1
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Calorie 500-600 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Servings
serving
Ingredients
Calorie 500-600 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Servings
serving
Ingredients
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Instructions
  1. Preheat oven at 400°F.
  2. Lightly coat a baking sheet with spray and place the tortilla shell on the tray.
  3. Spread the pesto base evenly around the shell leaving the outside inch free for the crust.
  4. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together.
  5. Spread evenly covering the pesto.
  6. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes).
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Tuna Avocado Salad

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Tuna Avocado Salad
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
serving
Ingredients
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Instructions
  1. Drain and empty a can of tuna into a bowl.
  2. Add avocado to the bowl and mix.
  3. Chop mushroom & pepper into pieces, add to bowl.
  4. Stir in salsa and black pepper if desired.
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Cauliflower Shepherd’s Pie

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Cauliflower Shepherd's Pie
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until translucent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan, layer cauliflower mixture on top.
  14. Bake at 350 degrees for 25-30 minutes.
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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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Baked Protein Pancakes

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Baked Protein Pancakes
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Calorie 400-450 kcal
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
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Ingredients
Calorie 400-450 kcal
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Lightly grease a cooking sheet/jellyroll pan (12 x 17 in) with coconut oil.
  3. In a blender, grind oats, baking powder and flax seeds; transfer to mixing bowl.
  4. Put egg white and cottage cheese in blender, blend until well mixed; transfer to mixing bowl.
  5. Mix wet with dry ingredients until everything is mixed; pour into baking sheet.
  6. Bake for 15-20 minutes or until a toothpick inserted in middle comes out clean.
  7. Let cool 5-10 minutes.
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Pina Colada Shake

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Pina Colada Shake
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Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Shake
Prep Time 2 minutes
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Shake
Prep Time 2 minutes
Servings
serving
Ingredients
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Rating: 0
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Instructions
  1. Put all ingredients into blender (add ice if desired). Blend and enjoy!
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