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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Easy Almond Pancakes

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Easy Almond Pancakes
Tasty, fluffy pancakes that will keep you full all morning.
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Servings
pancakes
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Servings
pancakes
Ingredients
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Instructions
  1. Spray a pan with non stick spray and heat over medium. Combine all ingredients in a large bowl and whisk until mixed.
  2. Pour batter into pan in pancake form pressing down as needed to make it even. Cook covered for 6-8 minutes or until mostly heated through.
  3. Flip and finish cooking until golden brown. Top with maple syrup
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Everyday Omelet

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Everyday Omelet
A quick and easy breakfast full of protein and veggies.
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Servings
serving
Ingredients
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Instructions
  1. Whisk together the eggs, flaxseed, turmeric and almond milk (as needed).
  2. Spray a pain with non stick spray and heat over medium. Pour the egg mixture into the pan and ensure it's even. Scatter the chopped mushrooms over one half of the eggs.
  3. Cover pan with a lid and let cook 5-8 minutes or until mushrooms are getting soft and egg is firming up. Toss the spinach on top of the mushrooms, close the omelet (fold one half over). Cook for one minute.
  4. Flip to the other side and cook fr one more minute. Top with avocado of salsa as desired.
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Egg Pancake

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Egg Pancake
Quick, simple, low carb breakfast full of protein.
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Calorie 400-450 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 5 minutes
Servings
serving
Ingredients
Calorie 400-450 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 5 minutes
Servings
serving
Ingredients
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Instructions
  1. Heat a pan with non stick spray over medium heat.
  2. Whisk together all but last two ingredients and pour into pan.
  3. Cover and cook for five minutes.
  4. Flip and re-cover.
  5. Cook for one more minute or until eggs are cooked through and pancake has risen. Top with berries & syrup.
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Gluten Free Banana Muffin

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Gluten Free Banana Muffin
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
jumbo muffins
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
jumbo muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees.
  2. Grease a bread loaf pan or use non-stick muffin cups (recipe makes 6 jumbo).
  3. Combine dry ingredients in a medium bowl (you might want to grind oats in a blender to turn them more powdery). When baking with protein powder, we suggest using a plant based protein (like a pea protein isolate, as it gives a better texture than whey.
  4. Combine wet ingredients in a small bowl and whisk together.
  5. Pour wet into dry ingredients and mix until fully incorporated.
  6. Pour into muffin cups and bake for about 18-22 minutes (if using a bread pan, you may need to bake for longer), or until pick inserted into middle of recipe comes out clean.
  7. Remove loaves from oven, let cool in pans for 5 minutes and then transfer to a wire rack to continue cooling.
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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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Cauliflower Pizza

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Cauliflower Pizza
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 15 minutes
Cook Time 30 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
Crust
Topping
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 15 minutes
Cook Time 30 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
Crust
Topping
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Instructions
Crust
  1. Preheat the oven to 400 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a pan lined with parchment paper, this works best).
  2. Shred the cauliflower into small crumbles using a cheese grater. You can use the food processor if you'd like, but you just want crumbles, not puree. Give the cauliflower a chance to cool.
  3. Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes, then let cool.
  4. In a medium bowl, mix the cauliflower crumbles with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan.
  5. Bake for 20-23 minutes (or until golden). Remove the crust from the oven
Topping
  1. After baking the pizza crust, remove and set aside to cool for several minutes.
  2. While crust is cooling, thinly slice muschroom, green peppers and whatever other vegetables you like. Also cut grilled chicken breast into thin strips.
  3. Once crust has cooled, spread ~1/2 can of pizza sauce on the crust. Top with a layer of vegetables & meat.
  4. Then sprinkle mozzarella over everything.Return to over and continue to bake another 8-10 minutes or until cheese is fully melted.
  5. Remove from oven and let sit 5-10 as the pizza sauce will be incredibly hot!
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Almond Flour Pancake

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Almond Pancakes
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Calorie 400-450 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Special Diet Dairy Free, Gluten Free
Servings
Ingredients
Calorie 400-450 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Special Diet Dairy Free, Gluten Free
Servings
Ingredients
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Instructions
  1. Heat a nonstick pan over medium heat.
  2. Mix ingredients together and cook as you would other pancakes.
  3. Cook until the edges start to firm up, then flip and continue cooking until batter is fully cooked.
  4. Serve topped with low-sugar syrup (e.g. Walden Farms Calorie Free Pancake Syrup).
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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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Western Omelet

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Western Omelet
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Calorie 450-500 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 5 minutes
Servings
serving
Ingredients
Calorie 450-500 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 5 minutes
Servings
serving
Ingredients
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Instructions
  1. Add some cooking spray or oil to a skillet.
  2. Add chopped vegetables to pan and lightly sautée.
  3. Add chopped ham.
  4. Remove mixture from pan.
  5. Beat together eggs and egg whites; pour eggs into hot skillet.
  6. Once eggs start to cook, add vegetables/meat mixture to pan.
  7. Add cheese on top (optional), then fold sides of the omelet over.
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