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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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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Chili Con Carne

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Chili Con Carne
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 15 minutes
Cook Time 2 hours
Servings
servings
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 15 minutes
Cook Time 2 hours
Servings
servings
Ingredients
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Instructions
  1. In a skillet, brown ground beef. Then drain fat (save 1 tbsp for sauteeing vegetables) & place beef in slow cooker.
  2. Sautée onion, mushrooms and garlic in skillet, then transfer to slow cooker.
  3. Add tomato sauce, tomato paste, chili powder, and beans to slow cooker; mix well.
  4. Feel free to add oregano, basil, cumin, and black pepper as desired.
  5. Cover; slowcook on LOW 2 to 4 hours or on stove 1 to 1 1/2 hours (make sure to stir occasionally with this method).
  6. Add green peppers (chopped) and celery (chopped) 30 minutes prior to removing from heat.
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Greek Salad

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Greek Salad
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Calorie 250-300 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
Ingredients
Calorie 250-300 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
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. Top with olive oil and balsamic vinegar.
  5. Add a couple of kalamata olives if desired.
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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
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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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Mushroom Soup

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Mushroom Soup
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Calorie 150-200 kcal
Meal Type Anytime Meal
Preparation Style Soup/Stew
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Calorie 150-200 kcal
Meal Type Anytime Meal
Preparation Style Soup/Stew
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
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Instructions
  1. Heat oil and sautee onions until translucent.
  2. Add garlic, thyme and basil, continue to sautee.
  3. Add mushrooms and parsnips, continue to sautee.
  4. Add stock and simmer 30 minutes, partially covered.
  5. Transfer to blender, add almond milk and puree. Adjust seasoning as desired.
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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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