Makes 4 servings Make in a mason jar or container that has a tight lid. Store at room temperature. Add to your salads, meats, and vegetables during the week. Versatile to use on many dishes! 1⁄2 tsp. garlic, minced 1⁄2 […]
Read more »This recipe makes approximately 3.5 Tablespoons (1 oz) = 1 packet of store-bought seasoning 1 Tablespoon ground chili powder 1 Tablespoon + 1 teaspoon cumin 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon dried oregano ¼ teaspoon cayenne […]
Read more »An easy, balanced To-Go snack 1 serving: 230 calories. 8 grams Fat/ 21grams Carb / 20grams Protein (this will mostly depend on the type of cheese used, some brands will have more content than others) 1/2 cucumber, sliced into four […]
Read more »2 oz. nitrate-free, low sodium deli turkey 1 Reduced fat string cheese stick (ie: Sargento Light String Cheese) 8 RW Garcia Sweet Potato Crackers 1/2 cup sliced cucumbers 3/4 cup blueberries 1 serving: 245 calories. Fat 9 grams / Carbs […]
Read more »1 serving: 240 calories / Fat 8 grams / Carb 26 grams / Protein 17 grams 1/2 cup low-fat cottage cheese 30g diced, fresh avocado Dash McCormick’s Salt Free Seasoning 20 Unsalted Pretzels 1/2 cup fresh snap peas Add the […]
Read more »Adapted from: One Lovely Life Blog 6 servings, 1.5 cups per serving 1 1/2 lbs. boneless, skinless chicken breast or chicken thighs 1 (28oz) can no salt added diced tomatoes 1 (14oz) can pumpkin puree (not pie filling) 1 onion, […]
Read more »2 Servings 1/3 cup uncooked brown rice (1 cup cooked) 1 cup raw cauliflower rice 1 cup broccoli florets ½ cup carrots , diced 1 cup snap peas, whole ½ small yellow onion, diced 1⁄2 Tbs. minced garlic 1⁄4 cup […]
Read more »8 servings 1.5 lbs. lean ground chicken or turkey 1/2 cup oat flour (or grind oatmeal in a high powder chopper/blender to use) 1/2 cup finely diced onions 1/4 cup part-skim (low fat) shredded mozzarella cheese 1 Tbs. minced chives […]
Read more »2 servings 6 oz. chicken breast, cooked and sliced (serve cool or warm per preference) 4 cups spring salad mix 1⁄4 cup quinoa, cooked 2 oz. fresh mozzarella pearls 1 cup cherry tomatoes, halved Pinch of fresh or dried basil […]
Read more »3 oz. canned, chunk light tuna 1 TBSP olive oil mayonaise 2 Tbs. red onion, diced ¼ tsp. chives 1 tsp yellow mustard ¼ tsp. black pepper ¼ tsp. onion powder ¼ tsp. garlic powder 1 large romaine lettuce leaf […]
Read more »½ cup low-fat cottage cheese 1 small banana 1 fresh strawberry 2 Tbs. Granola ½ Tbs. natural no salt added peanut butter 12 dark chocolate chips 1 serving stevia drops (optional for a sweeter taste) Combine the cottage cheese and […]
Read more »1 cup unsweetened almond milk 1 serving vanilla protein powder (organic or natural to avoid excess additives) 1 medium frozen banana ½ small avocado 1 Tbs.no salt/natural almond butter 1 cup spinach 1 tsp. ground cinnamon 10 ice cubes In […]
Read more »2 servings 3 large eggs 6 egg whites 1 cup chopped spinach 2 light Laughing Cow cheese wedges 4 corn tortillas 2 Tbs. Salsa, optional. Use a low sodium brand. 2 clementine oranges 1. Scramble the eggs and egg whites […]
Read more »3 Tbsp olive oil ½ Tbsp balsamic vinegar (not a vinaigrette!) ½ Tbsp red wine vinegar 1 tsp Dijon mustard ½ tsp oregano ¼ tsp pepper ½ tsp dried basil In a small bowl, whisk all the ingredients together well. Use over salads, meats, or […]
Read more »Serves 2 1 lb. sweet potatoes, cut into cubes 1 TBSP olive oil ½ sweet onion, diced ½ red bell pepper, diced ½ Tbsp rosemary leaved diced, or use dried
Read more »(with protein packed option) Great winter or summer salad option that can be served as a side dish or as the main meal. This version serves 4 for a smaller salad per person. Double the recipe as needed. Salad: 1 […]
Read more »1 Tbsp dried parsley 1 Tsp garlic powder 1 tsp onion powder ¼ tsp black pepper 1 tsp dried or fresh chives ½ tsp dried or fresh dill 1 cup plain Greek yogurt 2 Tbsp milk (almond) 1 tsp mustard 1 tsp […]
Read more »Serves 4 2 ripe avocados Juice from ½ lime ½ cup grape tomatoes, diced ¼ cup white onion, diced ¼ cup cilantro, diced or 1/8 cup dried Ground pepper to taste Optional: 1 jalapeno finely diced
Read more »Makes 3 dozen 2 cups oats (regular or gluten free) Use whole or can ground it to a loose consistency. 1 cup natural almond butter or peanut butter 1 scoop vanilla protein powder 1/8 cup ground flaxseed 2/3 cup raw […]
Read more »Makes 20 cookies 1 cup creamy peanut butter 1/3 cup coconut sugar 1 ½ tsp vanilla extract 2 large eggs 2/3 cup rolled oats (or GF oats) 1 tsp baking soda 1/3-2/3 cup dark chocolate chips 1 cookie: Approximately Calories 150, Carbohydrates […]
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