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LiveFit Recipe Collection

Eat Clean with Variety
Recipes by Group Members

Page 0


Page 2

Protein Bars

Page 19

Soups and Salads

Page 23


Page 40


Page 106

Cottage Cheese and Yogurt Treats

Page 118

Protein Shakes and Smoothies

Page 120

Jamie Easons Recipes

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Approved Cleat Eating Food List

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LiveFit Recipe Collection

Page 1

Ezekiel French Toast with Cinnamon Apples

Ezekiel French toast covered in stewed cinnamon apples with a side scramble! -Vaughn Gordon

Egg White Scramble w/ Veggies and Raspberry Oatmeal

Here is what I have for breakfast almost every morning after my work out! So good and super
6 egg whites, mushrooms, spinach, bell peppers, onions and diced jalapenos.
Oatmeal with almond milk and 1/4 c. berries on the side. Yum!!! -Natalie Hodson

Overnight Oats-No Cooking

You simply put your oats, almond milk, chia seeds (or flax seeds), + cinnamon and a lil vanilla
extract, stir it all together and place it in the fridge overnight.
In the morning, just give it a stir and you have breakfast (DON'T reheat it!). It gets thick and
sooo good. You can add greek yogurt or protein powder for extra protein. :) Julie Stilo

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Page 2

Pumpkin Protein Pancakes



scoop Whey Protein Vanilla

cup Quick Oats
cup Canned Pumpkin
1/2 cups All Whites

Blend Oats, add protein powder, egg whites and pumpkin blend add water to make desired
batter thickness. Drop onto hot skillet, flip when bubbles form.
2 Pancakes is a serving. I put them in baggies and eat them for a small meal or for breakfast. I
eat them cold and plain and they are delish. You could also stick them in the toaster.
Chia Seeds add no flavor but, add a wonderful texture, similar to poppy seeds! They might be
good made in a lemon muffin or Jamies lemon protein bars-yummo! -Rebekah Underwood
200 Calories without chia seeds Total Fat 1.4g 2% Saturated Fat 0.2g 1% Cholesterol 0mg 0%
Sodium 236mg 9% Total Carbohydrate 16.4g 5% Dietary Fiber 3.6g 14% Sugars 2g Protein
30g 60%.

French Toast w/ Ezekiel Bread

Ezekiel bread, egg white, almond milk, fresh cinnamon, 5 star blend (anise, nutmeg, cloves,
cinnamon & ginger), a little bit of vanilla. Egg white omelet stuffed with onions & peppers - V's
healthy life-Vanessa Moore
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Page 3

Raspberry Cinnamon Oatmeal


1/2 c Oats
1 c water
1/3 c cottage cheese
1 egg
cacao nibs if wanted (i added a tablespoon)
1/4 c raspberries
1/2 c strawberries
1/4 tsp baking powder
1/4 tsp cinnamon

I also sprinkled some of my casein in it. -Ashley Adams

Strawberries and Cream Oatmeal Bake

From 75 Ways to Love your Oatmeal by Jenny Grothe

2 cup old fashioned oats, 1 cup water, 2 egg whites, 1/4 tsp baking powder, 1/2 tsp vanilla,
pinch of salt, sugar sub to taste, 4-5 strawberries sliced, cinnamon to taste, 1-2 Tbsp fat free
half and half (I just used about 1 Tbsp almond milk) pinch of brown sugar.
Mix all but last 2 ingredients. Bake @350 for 30 min, once done remove sprinkle with brown
sugar and broil for 2-3 min. Remove and top with almond milk. -Laura Bartlett Barajas

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Page 4

Easy Spinach Egg White Muffins

I make these on the weekend for the week, easy grab and go breakfast or pre-gym energy

12 egg whites
16 ounces frozen spinach defrosted
1/2 bag frozen strips of fire roasted peppers and onions
1 t baking powder
salt, pepper, garlic

Bake at 350 for 35 minutes into jumbo muffin pan. -Carolyn Nuckolls

French Toast a la Rice Cake

2 Rice Cakes, 3 Egg Whites, 1 tbs. Almond Milk, Cinnamon/Nutmeg/Stevia to preference, dash
Salt. Mrs. Butterworth's Sugar Free Maple Syrup
Whip all the ingredients together, coat each side, of each cake and they cook super fast so do
not walk away! Enjoy! -Kimberly Britt
Nutrition per Recipe (2 Cakes):
141 Calories 12.5 Protein 18 Carbs.
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Page 5

MICROWAVEABLE Veggie Egg White Omelet

Steam the veggies
Blend the egg whites with the tartar to fluff (add cream de tartar to puff it up more)
Pour egg whites into big bowl.
Dump veggies in. Microwave 4-5 minutes
No mess and very easy! - Jory Rozner Strosberg

Raspberry/Strawberry Cinnamon Oatmeal

Did not have any raspberries so I doubled the strawberries.
Substitute vanilla syrup with a little maple syrup and water, tasted amazing!!
Sprinkle a lot of cinnamon on top also. -Ashley Adams

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Page 6

Healthy French Toast

5 egg whites, 3 Tbsp cream of wheat, 1/4 tsp baking powder and cinnamon...ALMOST tastes
like French toast!!!!!
Topped with unsweetened apple sauce, Stevia and cinnamon! - Kelly Fliller

Cinnamon Chocolate Egg Whites

I know this picture isn't pretty, in fact it looks pretty gross, but just trust me on this one! It
tastes really good! This is how I have been doing my egg whites at night. I have been trying
not to eat cottage cheese for my last meal every night, but I have a hard time doing eggs at
night. I mixed 1/3 scoop of my MRM chocolate whey protein and a whole bunch of cinnamon in
with my eggs while they were cooking (would be good with a dash of almond milk too). After
they were on my plate, I sprinkled a little bit of Truvia on top and more cinnamon. Makes them
taste more like a dessert than egg whites!
I had been doing cottage cheese (either "chocolate" or "pumpkin pie") each night, but am
trying not to eat so much sugar for my last meal (at least a few nights a week) and the fat free
cottage cheese still has 5-6 grams of sugar, so I found this a great way to get the eggs in at
night. - Natalie Hodson

LiveFit Recipe Collection

Page 7

Oatmeal Belgium Waffle

For the pancakes, 1/2 cup oats, 5 eggs whites, 1/2 scoop of vanilla protein powder, 1/2 tsp of
vanilla extract, 1/2 tsp of baking soda, 1tsp of cinnamon. I let it sit for about 5 minutes to
thicken. Then poured it into my Belgium waffle maker.
Add 1 tsp of flax seeds and drizzled sugar free syrup on top! Was very filling and YUMMY!!!! DiDonato Mannella

"Healthy" PB&J

Split 1 Tbsp of natural PB and 1 Tbsp of sugar-free raspberry jam over two rice cakes. It was
really good! -Natalie Hodson

Homemade Almond Butter

I just toasted some almonds on a baking sheet for about 15 minutes , flipped half way , threw
them in the blender , once it gets mealy, put 1 tbsp olive oil and blend it until it is smooth-Katie
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Page 8

Chocolate Oats Blueberry Breakfast!


1 serving oats
1 heaped tsp cocoa
1 sachet stevia
5 egg whites
50g blueberries/strawberries (only on high calorie days)

Mix oats and cocoa with a little water to dissolve. Add egg whites. Mix until combined.
Microwave for 2 minutes (stir occasionally) then add stevia and fruit! I have this every
morning! Yum. -Lindsay Jayne Combrink

Clean Sausage Egg McMuffin

It is an Ezekiel English muffin-food for life brand, with 4 egg whites that I made in a cup to take
the shape of the muffin, and homemade sausage
I just added onion powder, garlic, sage, thyme, cinnamon, and a tiny bit of maple syrup for the
maple flavor and made seven mini patties in the oven.
I didnt measure anything, and I would add more spices next time because they werent as
flavorful as I was sauce would be yummy with peppers/onion in my egg
white...tomorrow maybe! -Amber Hamilton
LiveFit Recipe Collection

Page 9

Clean Breakfast Casserole

* 3 pieces low sodium turkey bacon * 1 small yellow onion chopped * 1 Red bell pepper diced *
1/2 c broccoli* 32 oz. egg whites (in carton) * 1.5 c. non-fat milk * 2 sweet pototoes shredded
* 1 tsp. salt * 1 tsp pepper * 1-2 TBSP dill weed.
Cook turkey bacon in microwave until crispy in between 2 napkins for 1.5- 2 minutes
Saut onion and red pepper until tender in a skillet and set aside.
Mix Egg whites, pepper, salt, milk, dill weed in large bowl then add crumbled up turkey bacon
and veggies.
Place in individual muffin tins and bake at 425 for 30 minutes or until fork comes out clean. ***

Protein Crepe

This has saved me from my cravings!
1/2 scoop of protein powder with 5 eggs whites and cinnamon, whisk and cook like a pancake.
For breakfast (this pic) I add oats and make a blueberry filling by cooking them on the
stove...for bedtime snack I added 1T pb and some SF jam...healthy PB&J! Love it :) -Amber

LiveFit Recipe Collection

Page 10

Banana Nut Cake/Bread


1.5 c. oat flour

c. stevia
1 tsp. baking powder
1 tsp. baking soda
tsp. salt
3 egg whites
2 scoops BSN Syntha-6 in Vanilla Ice Cream flavor
3 large bananas, mashed
c. almond milk
c. crushed walnuts

Preheat oven to 350
Spray a 9 spring form pan or round cake pan with butter flavor non-stick spray.
Combine all ingredients and mix well. Spread batter into pan and bake for 30 min.
Once cool, remove from pan and place onto a dish or cutting board; I cut it into in 8 pie slices.
Came out a little thin but we liked it. -Liliana Ruano

Fruity Egg Whites

5 egg white omelet with 1 small green apple, blueberries, 1 tbsp flaked almonds, cinnamon,
and 1 tsp of agave syrup (not on Jamies approved list). -Vicky Nilsson
LiveFit Recipe Collection

Page 11

Egg White Omelet


5 egg whites
Veggies - I usually saut onions, mushrooms & tomato in balsamic vinegar. Then boil
some zucchini & cauliflower.

Add some of the veggies to the raw egg whites, incorporate.
Spray pan with cooking spray and cook omelet! I usually have lettuce on the side with mine
and add the remaining veggies to it with a bit of balsamic. -Lindsay Jayne Combrink

Cinnamon Swirl Protein French Toast


2 slices homemade cinnamon swirl protein bread

2 eggs (I used the yolk today)

Place the bread slices in the egg and let them soak for about a minute
Spray heated pan/griddle with your favorite cooking spray (i always use olive oil)
Carefully place bread in pan and cook for 3-5mins per side. Drizzle with sugar free syrup. Amber Leigh Stewart Eden
LiveFit Recipe Collection

Page 12

OMG I Cannot Believe These are Not Cheat Chocolate

Protein Pancakes


1/3 c. oat flour

6 egg whites
1-2 tsp baking powder
1/4 tsp salt (necessary to make baking powder react and make pancakes fluffy)
1 Tbsp unsweetened dark chocolate cocoa powder (you can use regular if you don't like
dark chocolate, but I think the dark chocolate makes it taste even better!)
1 packet Truvia

Blend all ingredients in a blender for about 60 seconds until well blended. Cook in a pan just
like regular pancakes (this makes two large pancakes or three smaller ones)
For the Syrup:
Mix well together these ingredients in a small bowl. Microwave just before serving.

1/2 scoop vanilla protein (I think MRM tastes the best here)
1 tsp dark chocolate unsweetened cocoa powder
1-2 Tbsp almond milk (I just eyeballed it)
1 Tbsp natural peanut butter (this is optional if you are on a low-calorie day or want to
save your healthy fat for later in the day) SOOOOOOOOO yummy! Here are the
macros: -Natalie Hodson

Pancakes without PB:

Calories: 266
Protein: 37
Carbs: 28
Fat: 3.5

LiveFit Recipe Collection

Pancakes with PB:

Calories: 366
Protein: 41.5
Carbs: 31.5
Fat: 11

Page 13

Protein Pancakes

5 egg whites, 1/2 cup oats (or oat flour), cinnamon, 1/4 teaspoon baking soda, splash of
vanilla, peanut butter (set aside).
Grind the oats first until it is like flour, then add the egg whites, add a little bit of almond and
vanilla extract, and pinch of Stevia.
Melt the peanut butter in the microwave so it would be more like a sauce.

Blueberry Pancakes


1/2 cup oatmeal

1/2 c eggs
1 scoop of protein
dash of cinnamon

In a Magic Bullet combine ingredients.

Pour on medium heat pan and add half cup of whole blueberries on top.
Let cook 5 minutes, flip, and cook for 5 more minutes. Serve plain or w/ favorite topping -Erica

Page 14

Breakfast Egg White Scramble

5 egg white omelet-turned scramble!
Add grated carrots, tomatoes, 1handful chopped spinach and sweet potato with a bit of salt &
pepper -Vicky Nilsson

Fruit Egg White Scramble


4 egg whites
1/3 scoop of vanilla whey
1 tsp cocoa
stevia to taste

Cooke egg whites with protein and cocoa in a pan.
Remove from heat and add stevia and a few strawberries! Yum!!
Had my standard oats separate but thinking of adding cooking and adding them next time :) Lindsay Jayne Combrink

LiveFit Recipe Collection

Page 15

Breakfast Open-Faced Sandwich


Egg Whites

Cherry Tomatoes
Ezekiel Bread

Egg whites "over easy" with sauted mushrooms, onions, peppers, spinach, and cherry
tomatoes on 1 slice Ezekiel toast. Served open face, the toast does not need anything on it! Stephanie Whodat-Thompson Lambert

Chocolate Banana Oatmeal

Mix 1 tsp Hershey's Special Dark cocoa powder, 1/2 frozen banana sliced, and 1/2 cup glutenfree oats. Cook according to package directions - Ashley Reese

Protein Doughnuts

Using JE's chocolate protein bar recipe, these make 18 mini doughnuts. The frosting is 1/3 cup
powdered xylitol, 1/2 c yogurt, and 1/4 cup peanut butter. I know that healthy fats arent part of
phase one, but one doughnut is only about a gram :)

LiveFit Recipe Collection

Page 16

Oatmeal Banana Bake - one word - heaven!

Makes 4 servings

2 cups of rolled oats

4 scoops of vanilla whey protein powder
2 tbs ground flaxseed (not required though if you don't have them handy)
1 tsp baking powder
1/4 tsp salt
1 tbsp cinnamon
4 egg whites
1.5 cups unsweetened almond milk
1/4 cup plain Greek yogurt
4 oz applesauce baby food (or unsweetened applesauce)
1/2 cup Stevia in the raw
2 sliced bananas (slices were fairly thin)

Mix together wet ingredients - except sliced banana.
Mix together dry ingredients in separate bowl.
Spray a pie pan with non-stick baking spray (you could also use an 8x8 if you wanted)
Line the bottom of a round baking pan with one of the sliced bananas
Mix dry ingredients into wet ingredients - make sure it is distributed evenly.
Pour mixture on top the layer of sliced bananas.
Cover with remaining sliced banana. I had three strawberries left in a container in my fridge
that I had to use or else they were going to go bad so I put those on top too.
Cooked at 375 degrees for 40 minutes (make sure a knife comes out clean in the center....I
wasn't sure how long to cook it for so I originally set my timer at 30 minutes and checked it
every few minutes. In my oven, 40 minutes seemed to do the trick). -Natalie Hodson
LiveFit Recipe Collection

Page 17

Protein Pumpkin Fluff

6oz Vanilla yogurt, canned pumpkin (to taste), 1tbsp sugar free vanilla pudding (not on Jamie's
approved foods list though), pumpkin pie spice (to taste) and one scoop protein powder. Amber Leigh Stewart Eden

Protein Pancakes made with Bakers Cheese

4 egg whites, 1 scoop vanilla whey, 1/4 cup ground oats, cinnamon, a little xylitol and 1/4 cup
bakers cheese (not on Jamie's approved foods list). Topped with warmed strawberries.
Delicious! -Danielle Maria Morgan

LiveFit Recipe Collection

Page 18

Protein Bars
No Bake Chocolate Applesauce Protein Bars


2 cups rolled oats

1/2 cup natural nut butter
1 T coconut oil
1 T ground flax seed
4 scoops chocolate protein powder
1/2 cup unsweetened applesauce (add more if mix is too dry)

Line an 8 inch square baking dish with parchment paper.
Combine all ingredients in a medium-sized mixing bowl. Use clean hands to mix the ingredients
until they are well blended.
Pour mixture into lined baking dish & smooth with the back of a spoon until even.
Place in freezer for 30 minutes. Remove from the freezer & cut into 6 bars. -Oxygen Magazine,
July 2011.
-Becca Carver
Cals 330; Fat 16g; Sat fat 4g; Cholesterol 30mg; Sodium 45mg; Carbs 28g; Fiber
6g; Sugar 5g; Protein 22g

LiveFit Recipe Collection

Page 19

Blueberry "Coffee Cake" Protein Bread

I just made a version Jamie's cinnamon swirl bread with blueberries - so good!
I followed the exact same recipe except I cooked it in a loaf pan instead of an 8x8 pan (make
sure to spray non-stick spray in the pan first or your bread will stick!). After I mixed all the
ingredients together in my bowl I added a big handful of blueberries (probably about 1 cup). I
didn't use the Ideal/Cinnamon blend on top, but you could if you wanted! I just sprinkled a
little cinnamon on the top.
I cooked the loaf for 50 minutes at 350, but that might vary a little bit by oven. The cinnamon
swirl bread makes 16 bars, so I cut this loaf into 8 slices and figured 2 slices was the equivalent
of 4 bars. After I cut it up (picture here is not so pretty - sorry!) I actually used the slices to
make French toast (just used egg whites, almond milk, and cinnamon for the batter) and
topped with unsweetened applesauce. Yum!!
This would be a great Sunday morning breakfast for the family or something great to make if
people were coming over. The blueberries made it so moist and you never would have been
able to tell it was a protein bread. -Natalie Hodson

Lemon Protein Muffin Bars

Jamies Lemon Protein Bar recipe baked in muffin tins! See for recipe. Easy
to pop out and the perfect size. -Natalie Richardson

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Page 20

Lower Carb Chocolate Peanut Butter Protein Bars

I tweaked the chocolate protein bar recipe.
Cut the oat flour in half, doubled the protein powder, and swirled in 2 T of natural peanut
butter they are delish-Andrea West Millner

Chocolate Peanut Butter Protein Bars

I was craving something decadent, I found a recipe someone posted yesterday for a modified
chocolate protein bar swirled with natural PB, and I decided to give it a shot.
I followed Jamie's recipe except I used 1/2 cup oat flour, 4 scoops of protein powder, 4 Tbsp
cocoa, 1 Tbsp chocolate PB2, and then swirled with 2 Tbsp natural PB.
Used Xylosweet xylitol as my sweetener and MRM protein.
I plugged the ingredients into the myfitnesspal recipe builder and this is what it came out to
PER SQUARE (recipe makes 16 squares). -Ashley Reese
Calories: 76 Carbs: 11.2 Fat: 1.6 Protein: 6.6 Sugar: 1.9 Fiber: 1.1.

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Page 21

Apple Cinnamon Protein Bars

For the Topping

1/2 granny smith apple, peeled/cored/sliced

1 1/2 tsp cinnamon
1 1/2 tsp xylitol (or other low-cal natural sweetener)

For the cake - Preheat oven to 350 degrees F

1 1/2 c. oat flour

2 scoops vanilla whey protein
powder (I use North Coast Naturals
100% Iso Vanilla Protein Powder)
1/2 c. low-cal natural sweetener
1/4 c. egg whites (2 egg whites)

1/3 c. unsweetened apple sauce

1/4 c. greek yogurt
1/2 c. unsweetened almond milk
1/2 tsp baking soda
1 tbsp cinnamon
1 tsp pure vanilla extract

Large bowl -mix oat flour, protein powder, low-cal sweetener, baking soda & 1 tbsp cinnamon
Med bowl -mix together egg whites, unsweetened apple sauce, Greek yogurt, unsweetened
almond milk & vanilla extract
Small bowl -mix the 1 1/2 tsp cinnamon with the 1 1/2 tsp xylitol
*Add contents of med bowl into large bowl and mix very well.
*Pour batter into an 8x8 sprayed pan
*Top with sliced apples & then coat with the cinnamon/'sugar' mix.
*Bake for 25-30 min, let cool for 10-15 min before slicing and wrapping. -Sarah Raett
Makes 8 bars - each bar has:
103.5 calories, 1.5g fat, 14g carbohydrates, 9.5g protein

LiveFit Recipe Collection

Page 22

Soups and Salads

Spinach and Pork Salad

Spinach & Pork Salad with garlic powder, ground black pepper, pearl onions, mushrooms and
1 tsp evoo & 1tsp white wine vinegar.
So good!!! Had a cinnamon-swirl protein bar for dessert too. -Sarah Raett

Roasted Asparagus

Here is a good veggie side for all that like asparagus. Super easy too!! Heat oven to 450, wash
your asparagus and lay out on a piece of tinfoil on a baking sheet. Sprinkle with a little EVOO,
and then sprinkle sea salt, black pepper and a little garlic powder. Place in oven for 10min or
until roasted and cooked. If you have the time you can cut up some whole garlic and place on
top which is even better. If youre feeling bad you can also sprinkle a little dash of parmesan
cheese when it comes out of the oven (not Jamie-approved tho) J. ENJOY!! -Curt Soda

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Page 23

Turkey Muffin Salad

I went to prepare my lunch and realized that I was out of precooked chicken ;( So I took 2
turkey muffins and threw those in my chef rival chopper ( with my mix of veggies - broccoli,
celery, red pepper, zucchini, red onion, mushroom spinach and gave it a few spins - then I put
that on a warm skillet and warmed it and added 1 teaspoon reduced sodium soy sauce - tiny bit
for a little flavor - put it on a bed of un-chopped spinach, then scrambled 3 egg whites and
mixed that in with the rest. I would have added my rice with this, but I had to toss it last night
and didn't have any today - so I ate it with a slice of Ezekiel bread and spread a little avocado
on it. I am FULL :) -Toni Cisneros

Chicken Bean Salad

Chicken, Navy Beans, tomatoes, Zucchini and a bit of Tapatio (similar to Tabasco)! Mmmm!
Mighty tasty! I sure do enjoy mixing everything up together. Just thought I'd share my most
recent (and right now favorite) concoction. Yummy! - Cymony Tarin

LiveFit Recipe Collection

Page 24

Shrimp Salad

Post workout salad w/ tomato, cucumber, shrimp, egg, cottage cheese, and black beans. -Jen

Shrimp and Black Bean Salad

Tonight's Dinner....Spinach, Organic lo sodium black beans, made some guacamole ( thanks
Daria ) Shrimp with Balsamic Vinegar dressing. ;)- Liah Strain

Shrimp/Black Bean Salad

6 oz. shrimp grilled with Mrs. Dash
Place shrimp over a bed of spinach, mushrooms and 3/4 cup organic black beans. Cindy
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Page 25

Cauliflower Salad



Fresh lemon juice


Drizzle with olive oil and honey, season with salt and pepper to taste. Combine and enjoy :) Michelle Drake Vrolyks

Taco Salad

Use toasted Ezekiel wraps cut into wedges for the chips.
Plain Greek yogurt instead of sour cream. - Laura Bartlett Barajas

Quick stuffed Peppers


Leftover Turkey muffins

Green chilies (optional)
Bell peppers cut in half

Brown Rice or Quinoa

Spinach, chopped
Tomatoes, chopped

In a bowl combine chopped up turkey muffins, rice, spinach, and any other veggie you want.
Mix well. In a baking dish fill each bell pepper half with mixture. Bake covered at 350 degrees
for 30 min. Uncover and bake for 10 min more. Tracy Kaylor
LiveFit Recipe Collection

Page 26

Jicama, Tomato and Black Bean Salad


3tbs fresh lime juice

1 garlic clove, minced
1/2 cumin
3tbs Extra Virgin Olive Oil
1-15oz can black beans drained & rinsed
1 small jicama, peeled chopped
3tbs Diced red onion
1/4c. Chopped cilantro
Salt and proper to taste

Whisk together lime juice garlic and cumin, slowly whisk in olive oil as remaining ingredients
and salt/pepper to taste. -Laura Bartlett Barajas

Mexican Soup

This is what I made tonight with leftover ground chicken taco meat and fresh veggies from my
garden. -Anne Murphy

LiveFit Recipe Collection

Page 27

White Turkey Chili


1lb white turkey breast, cut into bite size pieces

cup chopped carrots
cup chopped celery
3 14 oz. cans chicken broth or stock
2 16 oz. cans white beans (cannellini or navy), un-drained
1 4 oz. can of green chilies (can use more if you like)
tbs each: cumin, black pepper, and oregano
cup non-fat plain Greek yogurt (optional)

Simmer turkey, carrots, and celery in broth for 10 minutes. Once turkey is no longer pink and
vegetables are tender, drain all but one to two cups of liquid from the turkey. Add beans,
chilies, and spices. Simmer on low for 10 more minutes Top with a dollop of Greek yogurt.
Tracy Kaylor
*use low sodium beans if desired

LiveFit Recipe Collection

Page 28

Lean, Mean Chicken n' Bean Chili:

Makes 10-1cup servings, each serving without Greek yogurt:


500-600g extra-lean ground chicken

1/2 large sweet white onion, chopped
4 cloves garlic, finely chopped
1-540mL can mixed bean blend, rinsed & drained
1-540mL can black beans, rinsed & drained
1-796mL can diced tomatoes, do not drain
2 cups celery, chopped
3 leeks, rinsed well & sliced
1 Tbsp xylitol
1 Tbsp chili powder (add more if you like it spicy)
2 tsp cumin
1 tsp salt
2 Tbsp fresh cilantro, chopped
1 cup water
(can also add chilies for added heat but my family doesn't like it very hot & spicy so I
leave them out)

In large bowl add celery, leek, garlic, onion & beans - mix well.
In another bowl add the chicken, xylitol, chili powder, cumin, & salt - mix well.
Place contents of both bowls in Crockpot, add the tomatoes and up to 1 cup extra water - mix
all ingredients together and break up the chicken.
Cook in Crockpot on high heat for about 4 hours.
Add fresh cilantro just before serving and top with a little Greek yogurt.
225 calories, 6.5g fat, 26g carbohydrates, 17g protein

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Page 29

Two Bean and Steak Chili


3lbs Top Round Steak

3-28oz cans of Organic crushed Tomatos
2- 15.5oz cans Black Beans - rinsed
2- 15.5oz cans Red Kidney Beans - rinsed
1 Large Onion - chopped
1 Red Pepper - Chopped
4-5 cloves Garlic - Chopped
2 Packets McCormick "HOT" Chilli spices -(you can use Mild)
Cumin, Hot Sauce, Cilantro all to your taste
Jalapenos as a topper!

Cut the Steak into 1/2" small cubes and place in a slow cooker turned on high, put in the
tomatoes, Onion, Red Kidney Beans, Red Pepper, Garlic and spices on top and mix through.
Let this sit on high for 2 hours or until it starts to boil/bubble. Add Black Beans and turn to low
for another 2-3 hrs. Add Cumin, Hot Sauce, or Cilantro to your taste- Curt Soda

Veggie Soup

I filled the pot 1/2way with water. Added 1small can of tomato paste then added loads of
veggies (carrots, celery, broccoli, mushrooms, peppers, etc...until it was filled to the top. Added
spices like cumin, red chili pepper flakes, salt pepper (I like it really spicy). Then lower heat to
simmer for a few hours (covered). -Jory Rozner Strosberg

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Page 30

Chicken and Veggie Crockpot Stew


6 large chicken breasts, cut in half (so they cook easier)

1 1/2 29-oz. cans of diced tomatoes
1/2 - 2/3 garlic clove, run through garlic press
1/2 celery bunch, chopped 1/4" thick pieces
1 large onion, cut in bigger chunks, rather than diced small
1 - 2 handfuls Mini carrots, cut in half
Cauliflower (optional) - I put in to get more veggies
Basil, Oregano, and Sea salt to taste

Pour one can of diced tomatoes in crock pot. Layer chicken breast pieces next, then put garlic
and spices in to taste. I just put enough in until I thought it had lots of flavor. Then dump
veggies on top and pour half of the second tomato can over top. Cover in crock-pot and cook
on high for 3-4 hours, then low heat for the last 1-2 hours. Scoop out and serve with a dollop of
Greek yogurt on top. Enjoy :) -Stacey Reilly Dicks

Beefy Tomato Soup

1.25 lbs beef tenderloin, 8 carrots peeled and sliced, 1/2 large yellow onion diced, 1/2 large can
organic pure tomato, 1 cup low sodium stock (any kind), 1 cup filtered water, 2 tsp whole
black peppercorns, 1 tsp dried oregano, 2 tsp parsley, 4 large garlic cloves sliced paper thin.
Combine all ingredients in a Crock-pot and cook on high with some salt and pepper for 5 hours.
I served over ww elbow pasta. Delish! -Daria McDermott
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Page 31

Moroccan Chili


1 lb top-round buffalo steak or lean beef stew meat, cut into 1-inch cubes
2 tbsp garlic, minced
2 1/2 cups yellow onion, chopped
1 cup celery, chopped
2 cups carrots, cut into matchsticks
1 tbsp ground cumin
2 tsp dried coriander
1 tsp ground black pepper
1/2 tsp turmeric
1/2 tsp saffron (optional)
1/2 tsp paprika
1/2 tsp ground cayenne pepper (optional)
3 1/2 cups cooked black beans
1 cup frozen peas (no need to thaw)
2 cups tomatoes, chopped
1 bay leaf
1 6-oz jar tomato paste
2 lemons (optional)

In a large nonstick pot, cook steak for 2 minutes over medium-high. Add garlic, onion, celery,
carrots and all spices. Cook for 5 minutes. Then add chickpeas, cooking for 2 more minutes.
Turn up heat to high and pour in 4 cups water, corn, tomatoes and bay leaf. Bring to a boil and
stir in tomato paste. Reduce heat to medium and simmer, uncovered, for 30 to 35 minutes,
stirring occasionally, until liquid reduces and chili thickens. Squeeze juice of both lemons into
chili, if desired, and stir. Remove bay leaf before serving. Chili can be stored in refrigerator for 5
days or frozen for 2 to 3 months. -Katie Rose-Sheppard

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Page 32

Chicken Vegetable Soup


3 baked/grilled chicken breast, diced

or shredded
1 medium cabbage, chopped
3/4 16oz bag of baby carrots,
12oz bag frozen okra,
1/4 large onion, chopped

2 large celery stalks, chopped

15oz can of crushed or diced
32oz box reduced sodium chicken
Salt, pepper, and chili powder to

Place all ingredients, except chicken, in a large pan and simmer for one hour or until vegetables
are soft. Add chicken and heat thoroughly. Sometimes I add mushrooms, and omit celery
(actually I always omit the celery). This is my favorite homemade soup! -Amber Leigh Stewert

Pumpkin Turkey Chili



15 oz. can Pumpkin

lb Ground Turkey Breast
14.5 oz can Diced Tomatoes
can Kidney Beans
Red Pepper

10 Brussels Sprouts
1/2 Yellow Onion
6 cloves garlic
Pepper, cumin, basil, cinnamon as

Brown Onions and pepper, set aside. Cook Turkey breast through, add remaining ingredients,
adding 1/4 cup water as needed. Bring to a boil, simmer for 30 + minutes. -Kimberly Britt
--> Nutrition: Makes 6 Servings Per Serving- 190.5 cals, 19.25 carbs, 27.5g protein, 2.13g fat

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Page 33

Smoky Chicken Tortilla Soup


(2) 32-oz boxes low-sodium chicken broth

1 cup water
3 lbs chicken (the recipe calls for chicken tenders, but I had extra shredded chicken I
had made in the Crockpot that I overcooked and had turned out too dry so I used it in
this recipe)
3-6 bay leafs, fresh if available
1 Tbsp EVOO (extra virgin olive oil)
3 medium onions, finely chopped
12-15 garlic cloves, chopped
6 chipotles in adobo, chopped, plus 1-2 tablespoons adobo sauce (whatever is leftover
in can) (I had no idea what this was before I found it in the store, so I took a pic so you
know what to look like - I found it in the Hispanic food aisle)
(3) 14.5-ounce cans crushed fire-roasted tomatoes
(3) 14.5-ounce cans no-salt diced tomatoes
1/2 Food-For-Life Rice Tortilla per serving
1 lime, cut into wedges
(2) 14.5-ounce cans black beans, drained
Chopped fresh cilantro, for garnish
1 red onion, chopped (not pictured)

In a large pot add the chicken broth, chicken and bay leaf, if your chicken is not cooked yet,
then you will want to cut up the chicken breast or chicken tenders into 1inch cubes and poach
the chicken for 6-7 minutes.
While the chicken poaches, heat the EVOO in a medium pan over medium-high heat. Add the
onions and garlic to the skillet and cook them for 5 minutes, then stir in the chipotles and
adobo sauce and the tomatoes.
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Remove bay leaves (if you want) from the chicken broth. Then add the tomato mixture to the
chicken/chicken broth. Drain black beans then add to soup.
Put oven on Hi Broil. Place 1-2 FFL rice tortillas on a cookie sheet (or just a piece of foil if you
are lazy like me) and cook for 3 minutes on one side, flip and do 3 minutes on the other side.
Once baked, crush the tortilla into about 1-2 inch pieces. Use 1/2 tortilla per serving (or omit if
watching carbs).
Place a pile of crushed tortilla chips in the bottom of each soup bowl. Ladle the hot soup down
over the top.
Pass bowls of lime, red onions and cilantro to finish the soup. You could even sub a dollop of
Greek yogurt for sour cream on top if you wanted.
Each 1.5-cup serving has appx. 6 oz chicken, 10.9 oz tomatoes, 1/2 FFL rice tortilla (if desired),
2.4oz black beans, 8 oz chicken broth, 1/4 tsp EVOO, onions, garlic, cilantro, lime juice,
NOTE** This dish turns out a little on the spicy side. If you don't like spicy food I would just
omit the extra adobo sauce. If you REALLY don't like spicy food I would omit both the chipotles
and adobo sauce.
Here are the macros: 1.5 cup serving (this is without the tortilla or beans - if you add the beans
I have just been adding 2.4oz goya black beans in my calorie counter and 1/2 FFL rice tortilla)
Calories: 192
Protein: 22.25

Carbs: 16.4
Fat: 3.8

If you make it without the beans, the carbs are all veggie carbs. So, if I eat it with beans and
with tortilla I just add those as separate items. If you have the beans, just add about 2.4 oz
black beans to each serving (54 calories, .3 fat, 11.4 carbs, 4.2 protein). If you add the tortilla
just add 1/2 FFL tortilla (65 calories, 1.3 fat, 12 carbs, 1 protein). Hope that helps! -Natalie

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Slow Cooker Turkey Chili

Prep time: 15 min Cook time: 8 hrs


1 lbs. ground turkey

tsp. oregano
tsp. ground black pepper
tsp. hot pepper sauce
c. diced onion
c. diced celery
c. diced green bell pepper
2 garlic cloves, minced
2 -10.75 oz cans tomato puree
1 (15 oz.) can kidney beans
1 (15 oz.) can cannelloni beans w/liquid
1 (15 oz.) can black beans (not in the original recipe but I add them)
tsp. chili powder
tsp. dried parsley
1 tsp. salt
tsp. dried basil

Place meat in skillet and cook until brown. Drain any excess fat. Place meat in a slow cooker
and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans and cannelloni
beans. Season with chili powder, parsley, salt, basil, oregano, black pepper, and hot pepper
sauce. Cover and cook for 8 hours on Low.
NOTE: This is a recipe I found a long time ago. Ive tweaked it for my diet likes and/or needs. It calls for 1 lb. of ground beef but I
use 2 lbs. of turkey. I dont like celery so I omit it. Instead of hot pepper sauce I use peppers from my home and sometimes I omit
the chili powder as well. Oftentimes Im out of parsley and basil so I dont use them. I also rinse all the beans and dont add the salt
in order to reduce the sodium. Lastly, I put the garlic, onion, bell pepper, tomato puree, and seasonings in a blender then add to
the slow cooker. Even with these slight changes, it comes out great. -Liliana Ruano

Nutritional Facts (for original recipe)

Calories 276
Total fat 7.5 g
Cholesterol 34 mg
LiveFit Recipe Collection

Sodium 1107 mg
Carbohydrates 33.3
Dietary fiber 11.3 g

Protein 18.9 g

Page 36

Chicken Veggie Soup

It may not LOOK very appetizing but I think it tastes delicious! I haven't put portion sizes and
all the vegetables are free so I've included all the ingredients and you can make it to your
preference! With the cooking method, I use water to cook everything but you can also cook
with balsamic vinegar!

Baby Marrow (I think its Zucchini in the US)
Green Beans
Portion of Chicken

Cook onions and mushrooms in a nonstick pan. Boil remaining vegetables together in a large
pot. Cook chicken with spices in a nonstick pan. Once broccoli is cooked, remove majority and
add to a blender/food processor. Blend until smooth and then add pured mixture, cooked
mushrooms/onions and chicken pieces to vegetable pot (turns BRIGHT green). Add spices, salt
and pepper to taste and that's my version of a very healthy chicken vegetable soup!
Oh and for those who have never tried it, the pured broccoli acts as a thickening agent so it's
not just chicken and veggies with water! I find it does the job perfectly :) For one person I'd
say: Half a small onion, 1 cup mushrooms, big floret of broccoli, 1 baby marrow (zucchini), 1/2
cup green beans, small floret cauliflower. It may be too much to start off with but play it by ear
:) -Lindsay Jayne Combrink

Page 37

Potato and Leek Soup

Slice the white parts and light green only parts of 3 leeks into semi circles. Place them into a
large bowl with water to rinse them of any dirt, drain.
Peel and dice 4 yukon gold potatoes into large uniform sized pieces, set aside. In a soup pot or
dutch oven heat 1 tablespoon of olive oil. Add leeks and saute for 5 minutes until soft. Season
with salt and pepper. Add potatoes and cover with 3 cups of low sodium vegetable stock or
chicken broth and one cup of water and bring to a boil. Reduce heat to medium and keep an
eye on the doneness of the potatoes, about 10 minutes.
When cooked through add 2 cups of low fat milk (I used skim). More salt and pepper. Break out
the blender. CEM says to puree only 2 cups, that's not traditional and if you don't puree it all, it
won't look anything like it does in the picture. Not theirs or mine!
Using a slotted spoon, transfer about a cup of potatoes at a time to your blender, puree but be
careful as hot liquids will pop the lid right off of your blender, it's science, that steam wants out,
so pulse it - gently and carefully returning each batch to the pot until not a potato is left
unprocessed. I'd say it took a total of 6 or 7 trips to the blender in all.
As you go, the soup will thicken with each batch pureed. Keep the heat on low and once it's all
done, let it simmer on low for another 10 minutes, stirring occasionally. This will thicken it up.
We each had a small bowl of this, his with Organic Valley reduced fat cheddar and mine with
almond cheese. Just a sprinkle on top of each bowl with some fresh cracked pepper and sea
salt. It was great, but soups need salt, so this is a carb filled treat that may spike up the
sodium. Definitely for a high-carb day! -Daria McDermott

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Page 38

Chicken Bean-less Chili


2 Boneless skinless chicken breast chopped in food processor and browned

5 Tomatoes Diced
One Green Pepper
1/2 Onion
2 Cups red cabbage
3 Garlic Cloves
1 Can reduced salt tomato sauce

All into a crock pot and serve made approximately 4- 1cup servings :) -Lindsay Emerick Bruce
Total Batch= 497 Calories and 28.5 grams of Carbs

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Page 39

Chicken Tacos


1 lb. Organic Chicken Breast | Quartered

1 Small Yellow Onion
1 Plum Tomato
1 Can of Organic Black Beans
1 Cup of Low Sodium Organic Chicken or Vegetable Stock (OR Water if not using stock)
Hot Mexican-Style Chili Powder (McCormick's)
Regular Chili Powder
Garlic Powder
2 La'Tortilla Factory Tortillas (OR Ezekiel Brand)
1 Large Ripe Avocado

Coat chicken with chili powder on one side and Mexican chili powder and garlic on the other.
While a pan heats that has been coated with cooking spray, dice onion.
Add onion to pan and cook 2-3 minutes while dicing
Add chicken to pan and sear until brown on both sides.
Add beans, tomato and chicken stock, cover and lower heat.
While chicken continues to cook through, use a pizza cutter to slice 2 tortillas into quarters.
Heat a small pan on high with a light coat of cooking spray and pop slices into pan, sprinkle
with chili powder and salt. Flip and cook until toasty and crisp.
MAGIC AVOCADO! Using a melon-baller, scoop small balls of avocado and add to chicken pan.
Heat on high for one minute to bring the stock up to a bubble.
Plate 'chips' around platter and serve chicken in the middle. Feel free to add shredded organic
jack or cheddar cheese (to everyone elses cheese is not on Jamies list of approved foods). --Daria McDermott

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Page 40

Salsa Chicken

My favorite meal that works for the whole week is salsa chicken. Put 6 chicken breasts in
Crockpot with 2 small cans of no salt tomato sauce and a 16 oz low sodium salsa. Cook on
Sunday and you can use it all week for tacos, salads and much more. This works well with
adding reduced sodium chicken broth. and seasonings as well. You get nicely seasoned,
shredded chicken that goes with everything!! Erica Corcoran

OTHER VARIATIONS: Cook chicken in Crockpot with a jar of fresh organic salsa and then shred
the chicken when done cooking. Serve on sprouted tortillas w/ avocado & peppers for dinner,
YUM! You could also add a can or two of drained and rinsed black beans. I typically use 1 can
of beans to 3 chicken breasts. Beans are considered a starch so if you served a few veggies on
the side you would have a complete meal with the chicken, beans, and veggies. -Natalie

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Page 41

Eat Clean Pizza Recipe

~ And it's good~ :) Even my Non-clean-eating friends like it! ;) Hope you do too~
Make "crust" using these ingredients:
Ground chicken breast (16oz. package), Italian seasoning, Extra Basil, Garlic, 2 egg whites, 1/2
c oats, - flatten on a pizza stone/cookie sheet or 9x13 pan ~
Bake @ 350 for 20 min. - take out and Add one cup tomato/spaghetti sauce (homemade or
organic) ~
Add one cup FF/or LF Cottage cheese and spread evenly ~ add toppings of your choice and
bake for 10 min. @ 400f ~ or until desired meltiness of cheese ~ Created by Toni Cisneros ;)
Slice into 8ths (I usually do 16th's - so 2 pieces = 1 serving ;)
(calories are calculated without additional toppings)
Servings 8 ~ Cal per serving 144,
Carbs 6g, ~ fat 5g, Protein ~ 17g

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English Muffin Mini Pizzas

Food for Life Ezekiel English muffins with homemade pizza sauce (used organic tomato sauce),
bell peppers, etc! So yummy! Bake at 350 for maybe 8 minutes or so. The cool part is- you can
use whatever veggies you have! Mushrooms and bell peppers would go great with it! Just
make sure that you eat some sort of protein with this on this side and use FF cheese or omit
altogether. -Meghan Winward

Whole Wheat Pasta with Asparagus and Sun Dried


Turkey, asparagus, sundried tomato and whole wheat pasta dish! I pulled out a good portion of
the pasta from my serving but a great meal that both my family and I were able to eat! Suzanne Riley

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Page 43

Stuffed Bell Peppers


1 lb lean bison
1c. gluten free oats
1 whole egg and 3 egg whites
2 Tbsp Italian Seasoning
2 Tbsp Classico Roasted Garlic Tomato Sauce
2 tsp garlic powder
2 Tbsp chopped garlic
1 tsp sea salt

Mix all ingredients above well. 3 bell peppers washed/cleaned out and cut in half. Stuff with
above mix. Top with a heaping tablespoon of Classico sauce and then sprinkle with parmesan
cheese. Bake at 350 for 45 min. -Michelle LeSeuer

So Fresh and So Clean Mexican Dream!

These are technically just chicken nachos! The chips are food for life brand tortillas cut into
triangles and baked on a cookie sheet @ 450 until lightly browned. The rest is just chicken,
homemade pico de gallo, black beans, half of an avocado and one spoonful of plain Greek
yogurt. This plate was def enough for two people if you use two tortillas. Yum! -Cherie Robar

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Page 44

Shepherds Pie

Peel and dice 4 average size yukon gold potatoes (CEM also uses cauliflower but I didn't want
to go too untraditional), boil water, cook spuds for 8-10 minutes or until tender, drain and set
Dice one small onion, peel and dice 4 carrots and chop up 3 gloves of garlic. Defrost 1 cup of
frozen peas. In a pan, saute 1 lb. of lean turkey (or bison as CEM calls for) with onions and
garlic and carrots. TIP: If you can boil the carrots for a few minutes, do and then add to the
pan with the cooked up turkey, onions and garlic.
Cook just until meat is no longer pink, set aside. Rice your potatoes or mash them up with a
potato masher. Add 1/2 cup of whatever milk you use (I used skim, almond wasn't gonna cut
it) and some salt and pepper, I also added a teaspoon of olive oil so that they have a little fat to
brown better.
In another pan, preferably a standard pan - NOT a non stick (I'm totally winning my own
contest as far as dishes go) heat up 2 tablespoons of olive oil, add 2 tablespoons of flour (I
used spelt) and stir well to start a roux for gravy. I added 1 cup of low sodium vegetable stock,
you can use beef or chicken, I don't think it matters, slowly while stirring to incorporate it into
the gravy base of flour and oil.
Add 1 tablespoon worcestershire sauce to the gravy. TIP: this is what CEM called for though I
have to admit next time I'm doubling this gravy or subbing it for a clean canned variety as I'm
sure there's one out there, it just wasn't gravy-d up enough for me.
Pour turkey into a baking dish, cover with gravy and peas, season with salt and pepper. Put
mashed potatoes over top and use the back of a spoon to evenly distribute them. Take a fork
and make it pretty by scraping diagonally in one direction, then diagonally in the other. Sprinkle
with parsley and give the top a quick mist of olive oil or cooking spray.
Into a preheated 375 oven for 40 minutes, middle rack. Broil momentarily to get a little extra
crusty texture.
This recipe claimed to serve 8. It served me one cup sized serving and he ate the rest. All of it.
So, warning, you may want to double this if you're feeding a family! From @Daria McDermott
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Page 45

Veggie Pizza with an Egg White Crust

Feel free to change the veggies, seasonings or add meat.

3 egg whites
1 whole egg (I personally need the fat, but feel free to omit the yolk and use whites
1 tbsp water
Your preferred seasonings..basil, oregano, Italian, dashes of each (I used what I
like.pepper, turmeric, ginger, cayenne)
1 tbsp (or 13g) of chopped red pepper
2 tbsp of chopped zucchini
1/3 cup (10g) of chopped kale
2 tbsp chopped mushrooms (I used shiitake, 10g)
One small seed tomato (39g) cut into 5 slices
cup of dry curd cottage cheese (it has next to 0 sodium and no fat & loaded with
protein) or you can use FF cottage cheese as is or rinse.your choice on what YOUR
goals are
2 tbsp of salsa
Cilantro, chopped.optional

Set oven to broil
Crack eggs, add water & seasonings in a bowl, scramble and set aside
In a small bowl mix salsa and cottage cheese together
In a lightly sprayed (oven/broil proof) 10skillet, place all the veggies EXCEPT the TOMATOES
and cook until desired tenderness or if you like them raw skip this step.
Remove veggies and place in a bowl, set aside. Lower the heat on the stovetop to med/low and
pour the egg mixture in & let it set for 30-60sec. Place the sliced tomatoes on top of the eggs,
followed by the veggies, spreading it to cover the whole pizza. Turn off stovetop
Using a tsp drop the salsa/cc mixture randomly on top followed by sprinkling the cilantro (you
want the eggs to be set on the edges but not the middle)
Place in the oven & cook for about 5-8min.until the eggs have cooked all the way through.
Carefully remove on to a plate and cut into wedgesEnjoy! Jenniver 'Lange' Bower
Nutrition: Calories: 171,Fat: 5.2g, Carbs: 9.1g, Protein: 22.7g
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Pork Loin Roast, Black Bean, Peppers, and Rice Buffet

I made this last night and it was great for company. It was great because it could be either low
carb or high and please everyone!
Veggies -I cut up red, yellow, and green peppers, zucchini, onions, and mushrooms. I put these
in a large bowl and poured on about 1/8-1/4 C of balsamic vinegar and mixed well.
In a hot skillet I sauted them until soft but crisp, add salt and pepper to taste.
Protein - In a crock-pot, I cooked a pork lion roast all day, with a bit of garlic salt and pepper.
Black beans - Clean, rinse and drain dry black beans, cook in a crock-pot on low for about 5
hours, season as you like (I like garlic salt).
Guacamole - Smashed avocados with limejuice and salsa.
Steamed short grain gluten free brown rice.
Also had whole grain tortillas for those who wanted it fajita style. Would also be great over a
bed of lettuce or chopped cabbage! Tracy Kaylor

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Page 47

Spicy Garlic Tilapia

I got this from Vanessa Tib's website ( and changed a few small things.
This is the best tilapia I have ever had!!!

2 medium size tilapia filets (when I weighed these raw mine were 3.5 ounces each so
probably about 6 ounces after cooked?)
1.5 tsp garlic powder (fresh garlic would have probably tasted way better but I was out)
1 teaspoon of extra virgin olive oil (optional)
1 teaspoon of black ground Pepper
1 teaspoon of chili powder
1 limes juice
1 teaspoon of oregano powder
1/2 teaspoon of Paprika powder
2 teaspoons of lite low-sodium Soy Sauce

In a bowl mix all ingredients together (except tilapia). Mix well with a fork. Dip the tilapia in the
mixture on both sides of the fish. Most of the mixture won't stick. I put the fish on a plate and
then poured the rest of the marinade on the fish (used a rubber spatula to scrape out all the
yummy herbs). Keep in the fridge to marinate for at least 30 minutes (more if possible).
I baked the tilapia the same way Jamie does her fish in foil. I put some asparagus to steam on
top. Cook in the oven for 15-20 mins at 350 degrees. I served with brown rice and then poured
the leftover marinade over the rice for flavor. -Natalie Hodson

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Page 48

Spinoccoli Muffins

If you're looking for a new spin on the turkey muffins/meatballs, these came out awesome.
Calling them Spinoccoli Muffins (yes, after the famed Uno's Pizzeria Pie).
Use 1 lb 99% lean turkey, 1 cup of frozen spinach and 1 cup of frozen broccoli cuts defrosted
and chopped finely (I used a santoku knife to make sure everything was very small, they
drained any water), 1 half of a yellow onion diced finely, 4 garlic cloves smashed and chopped
up, salt, pepper, 1 tsp each dried basil, parsley, red pepper flakes, 2 large egg whites.
Mix it up with your hands and drop into muffin pan (came out with 11). This is my new favorite!
-Daria McDermott

Salsa Burger

I bought natural 96% lean beef at Trader Joe's. 1 lb. beef, 3 heaping dinnerware tablespoons
(bigger than a measuring spoon) of salsa, 1 tsp each dried mustard, cumin, chili powder, 7
splashes of worschestire sauce, 1/3 cup quick cooking oats, salt and pepper to taste.
I cooked them medium since the meat isn't as fatty and hooked 'his' up with some cheddar
cheese. Served mine as shown on a pita with tomato, red onion and broccoli slaw. -Daria

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Portabella Mushroom and Pesto Sauce


4 portabella mushrooms
1 red pepper
2 1/2 cups or more of spinach
2 kale leaves
Olive oil
garlic powder or fresh garlic

For Pesto:

1/2 cup of cashew or almonds

2 cups of fresh parsley
1 cup of basil
garlic powder
1/2 cup (or less depending what you like)olive oil
1Tbsp of low sodium soy sauce or red wine vinegar or even just plain water would work

Brush the mushrooms with garlic and olive oil. BBQ or bake the 4 Portobello mushrooms.
Sautee the spinach and kale with garlic and olive oil. BBQ or bake the pepper in pieces with
some garlic and olive oil.
Soak the nuts for 1-2 hours in water to make them softer. Rinse the nuts. Place the nuts,
parsley and basil in a blender or food processor and pulse. Keep it chunky.
Add the oil, garlic and low sodium soy sauce (water) to the nut mixture and blend. Again, keep
it chunky.
Place a mushroom on a plate. Put the spinach and kale mixture on top. Place the peppers over
the spinach and kale. Top with the pesto. -Jennifer Karren Lee

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Portobello Burger

They are great because they have a meaty texture! And they taste amazing!

4 portabella mushrooms
Olive oil
garlic powder
4 lettuce leaves

Avocado-tomato dressing (makes approx.2 cups)

2 avocados
2 generous handfuls of cherry tomatoes
1 handful of fresh parsley
2 fresh basil leaves
1 Tbsp (approx.) of garlic powder
salt and pepper to taste
optional: fresh cilantro or dried spices

Garnish options:

saut/grilled/raw: peppers, onions, zucchini, tomatoes etc.

Brush the garlic and olive oil on both sides of each mushroom. Grill on the BBQ or on the stove.
For the dressing, blend all the ingredients in a blender or food processor. Don't over blend you
want it to be chunky
Place 2 portabella mushrooms one on top of each other on a lettuce leaf. Garnish with
avocado/tomato dressing and optional garnishing. Place other lettuce leaf on top.
Enjoy with a knife and fork! -Jennifer Karren Lee
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Southwest Turkey Meatball Skillet (from Eating Clean



1 pound ground turkey

2 egg whites
1/4 cup ww bread crumbs
1/4 tsp sea salt
1/4 tsp pepper
2 tsp olive oil
1 cup frozen corn
1 15oz black beans drained and rinsed well
2 cups diced vine ripened tomatoes
1/2 cup low sodium chicken broth
1 tbsp lime juice
1 tsp cumin
1/4 cup chopped cilantro

In large bowl combine turkey, egg white, bread crumbs, salt pepper, mix well. Shape in 16
meatballs golf ball sizes In large skillet, heat oil, add meatballs cook 3-5 minutes, turning
frequently, until all sides are brown. Add corn, beans, tomatoes, broth, lime juice, cumin, and
mix well. Reduce heat to medium, partially cover and cook for an additional 3-5 minutes, until
meatballs are cook. Stir in cilantro and serve. -Jennifer Neuner-Arena

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Page 52

Crockpot Curry Chicken


1 can of tomato paste (6oz)

2 cups water
8-9 cloves of garlic, crushed
4 Tbsp yellow curry
2 Tbsp fresh ginger, grated and peeled
2 tsp cumin
2 onions, chopped
4-5 lbs chicken breast

Whisk first six ingredients together in the bottom of the Crockpot. Trim off any fat and tendons
from the breasts and put them in there. Cover the chicken with the curry sauce then throw the
onions on top. Cook for 3-4 hours on high or 7-8 hours on low.
Eat throughout week in lettuce wraps or served over brown rice or broccoli.
A few things...some people might think it needs salt I just didn't add any because I am trying to
watch my salt these last few weeks. It is a tiny bit spicy because of the ginger. Also, make sure
you pour a lot of the liquid in the crock pot on the chicken while you are eating it - it makes it
taste a lot better. Garnishing with scallions or chives at the end will taste yummy too!- Natalie
When I put it into this is what I got for 6oz of chicken:
cal: 207
fat: 1.6g
carb: 5.6g
protein: 40g

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Page 53

Stuffed Mushroom Frittata Bites

I placed one in each cup of a mini muffin pan stems removed. In a bowl mix two large egg
whites, 1/3 cup low fat cottage cheese, 1 teaspoon each-garlic powder, dried basil, parsley. A
pinch of red pepper flakes. Stir well. Spoon over each mushroom. Season with sea salt, fresh
pepper. Sprinkle a dash of grated Parmesan on top of each shroom. Bake at 375 for 15
minutes, the broil on high for one minute or until tips are bubbling. These are delish little low
carb snacks! - Daria McDermott

Slow Cooker Beef Stew for Two

One Cup Beef Stew for Two: put into a slow cooker in this order...1 cup diced onion, 1.25lb
beef stew meat, 1 cup parsnips diced moon shaped, 1 cup carrots diced, 1 cup peas, 2 Yukon
gold potatoes peeled and diced into 1 inch cubes, salt, pepper, a teaspoon of ground coriander,
1 tablespoon tomato paste, 3/4 cup beef stock, 4 whole cloves of garlic.
Cook on high for 5-6 hours. Yum! This is a really good phase I meal or phase II lunch, you
could totally omit the spuds though as they arent on the approved foods list. It's so good! Daria McDermott

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Stuffed Peppers

Steam the pepper so they are soft

4 cloves garlic
Red pepper flakes (to your taste)
1 can crushed tomatoes
1 onion diced
Oregano (to taste)
Parsley (to taste) Cook onions and garlic in some olive oil for about 5 minutes add the
rest and simmer


1-2lbs ground turkey (depending how meaty you like it)

2 cups cooked brown rice
1/2 diced onion

Garlic powder (to taste) Brown turkey, add rice and 1 cup sauce, stuff peppers, if there's left
over stuffing, sprinkle in casserole dish, cover peppers with remaining sauce, cover with foil,
bake at 400 til bubbly an peppers are fork tender...enjoy!!! -Jennifer Neuner-Arena

Chicken Salsa Verde

1 lb chicken, I jar Trader Joes salsa verde, half an onion, cherry tomatoes, corn and black
beans served with avocado and oops burnt 'tortillas' -Daria McDermott
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Page 55

Clean Shepherds Pie


1 onion, diced
2 carrots, diced
2 stalks celery, diced
2 cloves garlic, crushed
freshly ground black pepper
1 small can organic tomato paste

2 pounds extra lean ground turkey

2 tablespoons Worcestershire sauce
1/2 cup low sodium chicken broth
1 1/2 cups garden peas
Mashed cauliflower

Preheat oven at 400 degrees F. Saut onions, carrots, celery and garlic until tender for about 7
to 10 minutes. Season with salt and pepper. Once the vegetables have softened and start to
brown a little add the tomato paste and mix evenly. Add the ground turkey and cook until it is
no longer pink about 10 minutes. Add the Worcestershire sauce and chicken broth. Season with
pepper, to taste. Cook and simmer for another 10 minutes. Mix in peas. Transfer mixture to an
oven-proof baking dish and spread evenly. Place mashed cauliflower on top of ground turkey
mixture and spread out evenly. Place the dish into the preheated oven and cook until browned
about 20 minutes. Spoon out the shepherd's pie and serve. -Andriani Buck

Sweet Potato Topping

Measure out 4oz sweet potato and I like to eat mine with this on top. Mix 1 Tbsp Fage Greek
yogurt with 1 packet truvia and some cinnamon. Tastes like a treat!
I keep a small container with this mixture in the fridge at all times so all I have to do is grab
one Tbsp scoop and go. -Natalie Hodson

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Page 56

Cooked & Riced Cauliflower


1 package (about 12 oz.) almond cheese

4 egg whites beaten
2 teaspoon dried oregano
1 teaspoon crushed garlic
1 teaspoon garlic salt
1 teaspoon basil
olive oil (optional)
10 oz. no sodium added tomato sauce (I added basil, pepper, and garlic salt to this as

I used tomatoes, mushrooms, onions, peppers, ground lean chicken, and almond cheese. To
"rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and
chop the florets into chunks. Microwave (semi-covered) for about ten minutes. Mash with a fork
until the cauliflower is about the texture of rice. (If you have a great food processor, you can
chop the cauliflower prior to heating it in the microwave).
To Make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together about 3 cups cauliflower, 4 egg whites and almond cheese
(save some cheese for toppings). Add oregano, crushed garlic, garlic salt, and basil stir.
Transfer to the cookie sheet, and using your hands or a fork, pat out into cookie sheet.
Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes. (Check often for burning)
Remove from oven.
To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until
cheese is melted (approximately 3-4 minutes).
*Note: Toppings need to be precooked since you are only broiling for a few minutes. -Lauren
Marie Sanderson
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Page 57

Cilantro Lime Chicken with Avocado Salsa


2 heaping Tbsp fresh cilantro, chopped

3 Tbsp lime juice (~2 limes)
1.5 tsp olive oil
4 6-oz chicken breasts

Combine all ingredients and marinate several hours.

BBQ until done (I baked mine tonight because I was too lazy to heat up the grill).
For the Salsa:

1 cup chopped tomato (~1 1 lg tomato)

2-4 Tbsp chopped onion
2 tsp lime juice (3/4 of a lime)
1/8 t pepper
1 avocado, peeled and chopped

Scoop onto chicken before serving.
If you were watching your calories or healthy fats for the day you could omit the avocado and it
would still be really good!
I make this salsa in a huge batch and keep a big bowl of it in my fridge and eat it for my lunch
and small meals throughout the week.
I grill all my chicken on Sunday and keep it in the fridge then just pop it in the microwave for
my meal or eat it cold. -Natalie Hodson

LiveFit Recipe Collection

Page 58

Eggplant Lasagna


2 eggplants
1 1/2 pounds extra
lean ground turkey
2 can diced
1 can tomato sauce
1 can green chilies


1 tsbp chili powder

1 tbsp garlic
1 large onion
2 tbsp wheat flour
1 to 1/2 cup
almond milk

1 tbsp sunflower oil

(or any oil)
dash nutmeg
about 2 cups Fat
free cottage cheese
1 cup spinach

Preheat oven to 450

Peel and cut the ends off two eggplants and cut the Eggplant into thin slices lengthwise.
Lightly spray some cookie sheets- lightly brush on some oil or you can spray the eggplant as
well. Then place the eggplants in the oven- cook for 5 minutes, flip over, and than five minutes
more. (When the eggplant is done, reduce heat to 350).
For the Sauce:

2 cans diced tomatoes

1 can green chilies

1 can tomato sauce

Add in spices (excluding Onion and garlic). Cook up to a boil, and then put on simmer. Spray
another pan lightly with Pam and add about 1 tbsp minced garlic and 1 large chopped onion.
Then add the ground turkey and cook until no longer pink. Boil/Steam/ the spinach and add to
the sauce. Simmer sauce for about 10 minutes.
Create your 'Cream' Sauce -Add 1 tbsp oil to a small saucepan and 2 tbsp wheat flour. Blend together and make a 'paste', Then
add about 1-1 1/2 cups almond milk and a dash of nutmeg. Cook on low heat until sauce thickens.

Now its time to layer!

In a 13X9 pan add a bottom layer of eggplant 'noodles', followed by half of the cream sauce.
Than the Turkey/Sauce mixture, followed by the Cottage Cheese (just like Ricotta!) Repeat this
layering one more time- Eggplant, cream sauce, tomato-turkey sauce, and cottage cheese. Add
one last layer of Eggplant noodles.
Place in the oven for 30-35 minutes at 350. -Tabatha Unger
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Healthy Pizza!

Ezekiel tortilla topped with layer of Greek yogurt for "sauce" and generous spices of garlic, basil,
oregano. Added layer of lean ground beef and sauted peppers and squash. Bake for 8-10 min
at 400. I ate with a scoop of Greek yogurt on the side which I dipped my fork into before each
bite. Served with side salad :) -Stacey Reilly Dicks

Easy Peasy Meatloaf


99% Lean Ground Meat (16-20 oz I use turkey most often, can be substituted with
99% lean chicken or beef).
Vegetables (Celery is my #1 for this Id also suggest onions, carrots, broccoli,
Egg Whites (2)
Spices (Salt & Pepper in mix / Salt, pepper, paprika, chili powder on top. Id also suggest
garlic or garlic powder & italian seasonings.)

Preheat oven to 375 F.
Mix ground meat, vegetables, egg whites, and spices for mix, form into loaf shape on bakesafe pan.
Season with spices on top. Cook for 15-20 min. covered (time may differ).
Enjoy! YUMM! (Can enjoy plain, with tomato sauce, or mustard.) Recipe from Vanilla bean Stacey Reilly Dicks
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Page 60

Curry Chicken Wrap

Ingredients (makes about 5 servings):

2lb chicken breast

1 Tbsp low-sodium soy sauce
1/3 cup low-sodium chicken broth
Yellow curry powder (probably about 3 Tbsp or so)
Black powder (to taste)
5 Roma tomatoes (1 per serving), diced
15 romaine lettuce leaves (3 per serving)

For the Dressing:

1 cup Fage 0% Greek yogurt

2 Truvia packets
15-20 mint leaves, hand torn or chopped

First I cut three large chicken breasts into strips (cut the fatty part off first). Then in a frying
pan add the soy sauce and chicken broth. Let it heat up on medium heat for about a minute.
Then add about half of the chicken strips. Once you have added the chicken strips generously
sprinkle yellow curry powder and pepper all over one side. Allow to cook about 2-3 minutes on
the first side. Using a fork, flip each piece of chicken and allow the other side to cook 2-3
minutes. Check the chicken after the second side has cooked 2-3 minutes and re-flip if chicken
isn't cooked through. Once the first batch is done do the same thing with the second half of
the chicken, but you can use the same liquid you used in the first batch.
Dressing -In a small bowl mix together the yogurt, Truvia, and mint leaves. You will have extra
left over after you make the wraps, which you can use for leftovers.
Put three romaine lettuce leaves on a plate. I put 1 tbsp of the dressing on each lettuce leaf,
then evenly distributed one diced Roma tomato over the three leaves. Added the chicken and
you are good to go! Very, very yummy low-carb lunch.
You could probably do the chicken in the crock pot also and it would be an easy way to make it
in bulk. -Natalie Hodson
I just put this into and here are the macros using 6oz chicken:
Calories: 211 Fat: 1.75 Carbs: 8 Protein: 44
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Page 61

Rotisserie Style Roasted Chicken


1 4-5 lb. whole roasting chicken

1 yellow onion
Sea salt- about 3 tsp.
Onion powder
Dried thyme
Cayenne pepper
Black pepper
Garlic pepper

Make a spice rub with the spices listed above. It is really up to individual preference how much
of each spice you want to use. I generally use about tsp. with the exception of sea salt. It is
the base of the rub so I use more.
Remove any giblets from chicken. Rinse the cavity and pat dry. Rub the chicken inside and out
with the spice mixture. Quarter the onion and place into the cavity of the chicken.
Place chicken in a dish and cover with plastic wrap. Refrigerate overnight if possible or make
early in the morning and refrigerate 4-6 hours.
Preheat oven to 250 degrees.
Place chicken on rack in a roaster and bake uncovered for about 4 hours.
Additional vegetables can be added to rack in last hours of cooking. -Jennifer Karren Lee

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Page 62

Jillian Michaels Italian Chicken Skillet


1 cup onion, chopped

4 cups zucchini, sliced
2 cups broccoli, chopped
3/4 lb chicken (rotisserie or breasts), cut into cubes
4 cups spinach
2 cups red kidney beans, drained and rinsed
2 cups marinara sauce

Spray large pan with nonstick spray and heat over medium-high heat, cook the onions until
tender, about 3-5 min. Add zucchini and broccoli and cook for 2 min, until slightly softened.
Stir in the chicken, spinach, beans and marinara sauce and cook until spinach is wilted.
***Recipe calls for 2 oz of part-skim mozzarella cheese which I omit.
Nutrition Facts per Serving (which I'm assuming include the cheese I omitted) -Whitney Carlson
Calories: 394
Total Fat: 8 g
Sat Fat: 2 g
Cholesterol: 61 mg

Sodium: 1397 mg
Total Carb: 35 g
Dietary Fiber: 12 g
Protein: 37 g

Turkey Taco

Who says Mexican can't be healthy!! Corn tortilla, Greek yogurt, ground turkey w/ onion & bell
pepper, avocado, tomato, salsa, & blk beans!! It's sooo good! -Victoria Borst
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Page 63

Pork Tenderloin and Grandmas Broccoli Salad

Preheat oven to 350. Wrap two sweet potatoes in tin foil and put in lower rack of oven. Heat a
pan on medium (say a 4-5 out of 6) coated with cooking spray and add sliced yellow onions (I
used one half of a large one), red peppers, a few cloves of garlic and a half of a jalapeno.
Warning, your house will start to smell like an Italian feast.
When onions are translucent remove all and set aside. Coat 1 lb. pork tenderloin with salt,
pepper and three tablespoons Annie's Red Pepper Dressing (2 grams of sugar, all natural, low
cal, low carb). Rub it into pork. Add 1 TB olive oil to the same pan used for the peppers and
onions and bring heat up. Sear the tenderloin 5 minutes on each side.
On a cookie sheet lined with aluminum foil, place seared tenderloin and put into middle oven
rack. Cooking time will vary based on the cut, so keep checking, but don't pierce the tenderloin
all over or you'll lose the juices.
Take the same pan which should now be nicely seasoned with some of the cooked off pork loin
bits and add few drops of olive oil and a few cloves of garlic. Bring the heat back up and toss in
Broccolette (baby broccoli).
Sear in the pan momentarily and then add a cup of low sodium vegetable stock, salt and
pepper. It helps to use a vegetable peeler to prep the stalks. Heat just until the broccoli starts
to take a deeper green color and is still firm.
Remove from pan leaving juice behind. Let cool.
Take the juice of half of a lemon and pour over top, this cuts the fat and makes an instant
dressing, add hot red pepper flakes (Grandma's recipe).
When the pork is cooked let it set for a few minutes before slicing and serve as in the pics
above! -Daria McDermott

LiveFit Recipe Collection

Page 64

Grilled Chicken for the Week

Thanks to @Louella Garcia and @Nicole Lionakis, I now have perfect chicken that is oh so
good! I did a combo of ideas that I liked...

24 boneless skinless chicken breasts trimmed of extra fat

For the seasoning:

Garlic Powder
Onion Powder
Black Pepper
Dried Parsley Flakes
Celery Seed
Red Pepper

Place 8 breasts on a foil lined half bakers sheet pan. Pat breasts dry and sprinkle on liberal
amounts of seasoning Flip breasts and pat dry with paper towel and sprinkle on additional
seasoning, do this for a total of 3 pans to make 24 breasts at one time.
Preheat oven to ROAST at 425 degrees - You may be able to use bake setting if you don't have
a roast setting. I prefer roast since it uses convection air to circulate heat and ensure all three
pans cook evenly.
Arrange racks in oven to be evenly spaced starting from the very bottom rung, skip a rung,
place rack, skip a rung, place rack... Want to avoid being too close to the burn coils at the top
of the oven. Place pans in oven and roast for 6 minutes. Rotate pans; ie, top goes to very
bottom, bottom goes to middle, and middle goes to top rack. Continue roasting for 6 minutes.
Flip each breast over and rotate again. Roast for 7 minutes.
Remove from oven and let rest for 20 minutes to cool completely. Place a strip of saran wrap
over kitchen scale.
Weigh out preferred ounces (I did 5 oz chicken breast) and wrap in the saran wrap. I also
weighed out one for 7 oz, as this is the size my husband eats in a meal. Put the saran wrapped
breast in a small freezer bag to freeze. Do for the remaining breasts as well. -Cheri Colon
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Page 65

REALLY GOOD Shrimp N Peppers by Suda!


2 Red Peppers sliced

1 Lg Onion Sliced
1 Green Pepper Diced
1cup Sliced Baby Bella mushrooms
4-5 cloves of Garlic, sliced
1lb peeled/deveined Shrimp
1tbsp EVOO
Seasonings to taste= Organic Soy sauce, Sriracha, Ground Red Pepper, Sea Salt

Place EVOO, peppers, Onion, garlic and mushrooms in a covered pan and let cook till soft 510min. Drizzle to your liking the Seasonings mentioned above on the veggies and then place
the shrimp in pan and mix, cover and continue to stir till shrimp is pink and cooked through.
Serve over brown rice or Wheat Pasta or eat it as is. ENJOY!! -Curt Suda

Veggie Loaded Chicken

1/4 yellow onion, 5 cloves of garlic minced, 1/2 sliced red bell pepper, 1 jalapeo pepper sliced,
1 diced plum tomato all sauted in a pan with cooking spray. Add 1 lb of cubed chicken breast
seasoned with garlic powder and chili powder. Cook until brown. Add 4 heaping spoons of
tomato pure - about 3/4 cup and heat thoroughly. While heating, microwave 2 cups of kale
tossed with olive oil in a dish for two minutes. Add to chicken, continue to heat for 2 minutes.
Served in a tortilla with 1/4 avocado.
Omit tortilla for low carb meal option. This was by far my favorite chicken dish yet! 20 minutes
from start to finish post day 66 dinner! Yum! I also added cup minced cilantro! -Daria
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Page 66

Salmon Burgers

Makes 3 burgers

3/4 lb. fresh salmon

2 tbsp. oats
2 tbsp. green onions, chopped
1 tbsp. plain greek yogurt
2 tsp. stone-ground mustard (Dijon, honey mustard or regular mustard will also work)
1 tsp. dill

I just saw this recipe on Shape Magazine's website and thought it sounded delish! I think I will
make these tomorrow night! These salmon burgers scream summer! A combination of hearthealthy salmon and whole grain oats make these burgers both nutritious and delicious.
Heat a griddle on medium heat and spray with cooking spray. Combine ingredients in a food
processor and pulsate until everything is fully mixed. Shape salmon mixture into three patties
and place on griddle. Cook until sides of the patties appear cooked (approximately 5 minutes).
Flip patties and cook until salmon is completely cooked (another 5 minutes). Serve alone or on
top of an Ezekial bun (Food for Life brand is best and Jamie approved) with lettuce and tomato.
-Amber Leigh Stewart

Egg/Veggie Stir-fry

I've been looking for creative ways to eat my eggs at night! So, I bought a stir fry mix, tossed
the sauce that comes with it, steamed the veggies and threw them into my eggs- so good! Who
would have thought water chestnuts and eggs would taste so good together? :) -Rachel
Suzanne Kerbo

LiveFit Recipe Collection

Page 67

Curry Chicken Salad Pitas


6oz cooked chicken seasoned how ever you like (i used some that i had baked
3Tb nonfat plain greek yogurt
1/4c. fresh cilantro
1/4c. green onions
1/4c. celery
1/4 of a red bell pepper
4-5 peperoncinis sliced
1tps curry powder
juice from peperocini jar
Salt, pepper, garlic, crushed red pepper all to taste
1 serving-Food for Life Pita pocket

Chop up chicken and all veggies and put into bowl. In a small bowl combine yogurt, curry and
spices to taste. add in about 1Tb peperoncini juice if desired (this will spice it up, not to much it
will water thin out the dressing to much)
Once blended add "dressing to chicken and veggies. Next, stuff pitas! - Laura Bartlett Barajas
Plugged it into MFP: 356 cal 34g carb 2g fat 55g protein 6g sugar

Chicken Pasta with Spinach and Sun Dried Tomatoes

Gluten free brown rice pasta with olive oil, minced chili pepper, minced garlic, spinach and
sundried tomatoes - Chicken with Mrs.Dash Chipotle seasoning. -Katie-Rose Sheppard

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Page 68

Guacamole Turkey Burger

Homemade turkey burger open faced on a 45 calorie josephs pita (husband said "I like these
better than buns,.. Hehe). Arugula, Manns broccoli slaw, slice red pepper, red onion and plum
tomato. Left over guacamole sauce on top! Stuffed! -Daria McDermott

Marinara Chicken over Spaghetti Squash

1/2 cup spaghetti squash, 6 oz slow-cooked shredded chicken, 1/4 cup homemade marinara
sauce, with fresh cut celery and shredded carrots. Looks like a mess... a tasty, tasty mess! Justeen Long

Quick and Easy Chicken Bowl

My current favorite 'quick and easy' meal...grab handful of each type of chopped up veggie in
fridge and microwave 1-2 min. Separately microwave sweet potato for 2 min, then dice into
cubes. Combine veggies and sweet potato and diced lean meat from fridge in big bowl. Drizzle
balsamic vinegar and Dijon mustard over dish and mix in. Microwave for one more minute. EAT!
:) (Can also sub brown rice for sweet pot) -Stacey Reilly Dicks
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Page 69

Salt and Vinegar Kale Chips

Preheat oven to 375 I bought a bag of pre-cut Kale just because it is easier, but if you buy it in
the bunch just chop the bunch into pieces (not too small though).
In a separate bowl mix one part water, one part apple cider vinegar with the mother in it
(Braggs brand has this) (I did 1/2 c. vinegar 1/2 c. water). Also get a plate ready and fold up
and lay some paper towels down on it. Also put a piece of foil on a large cookie sheet.
Next you will "bathe" the kale in the vinegar mixture. Just do one handful at a time until it is
completely covered with vinegar. As you pull the kale out of the vinegar bath set it on the paper
towels and kind of pat the vinegar off. You don't want to completely take the vinegar off, you
just don't want a lot of excess liquid on the tray when you bake them or else they will be soggy
and not crunchy.
**Note, I didn't pat the liquid off in this pic which is why there is so much liquid on the tray lesson learned** Transfer the kale to the cookie sheet lined with foil. Keep doing one handful at
a time until the cookie sheet is full.
Sprinkle with sea salt. Put in oven and bake until edges of kale are brown and crispy. I cooked
for 12 minutes and that was good.
ome of my pieces were soggy because I had too much liquid. These are really, really good and
I had this whole tray gone in about three minutes! -Natalie Hodson

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Saut half a yellow onion and two cloves of garlic in olive oil.
Add half pound each of lean and extra lean ground turkey, salt, pepper and two teaspoons
dried parsley to brown. Let cool.
Boil a head of cabbage whole for 40 minutes. Let cool.
Peel away leaves and dry them. Take cooled turkey mix and add one shredded carrot and an
egg white. Mix well.
Fill each leaf with a heaping spoon of turkey mix and fold like a burrito.
In a baking dish add organic tomato pure to coat bottom while your oven heats to 400.
Continue to roll up cabbage and place in dish until baking dish is full. "butter" each roll up with
tomato paste.
Cover rolls with the rest of a large can of pure. Pour a quarter cup of apple cider vinegar over
the rolls. Sprinkle salt and pepper and bake in oven for 30 minutes. Voila! -Daria McDermott

Spicy Chicken Pita

Chicken pita with roasted red pepper hummus, bell peppers, salsa and hot sauce. Yum! -Noelle
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Page 71

Shrimp Fra Diavolo


1 pound large shrimp, peeled, deveined

1 teaspoon salt, plus additional as needed
1 teaspoon dried crushed red pepper flakes
3 tablespoons olive oil, plus 1 to 2 tablespoons
1 medium onion, sliced
1 (14 1/2-ounce) can diced tomatoes
1 cup dry white wine
3 garlic cloves, chopped
1/4 teaspoon dried oregano leaves
3 tablespoon chopped fresh Italian parsley leaves
3 tablespoon chopped fresh basil leaves
Juice of 1/2-1 lemon

Toss the shrimp in a medium bowl with 1 teaspoon of salt and red pepper flakes. Heat the 3
tablespoons oil in a heavy large skillet over medium-high heat. Add the shrimp and saute for
about a minute, toss, and continue cooking until just cooked through, about 1 to 2 minutes.
Transfer the shrimp to a large plate; set aside. Add the onion to the same skillet, adding 1 to 2
teaspoons of olive oil to the pan, if necessary, and saut until translucent, about 5 minutes. Add
the tomatoes with their juices, wine, garlic, and oregano. Simmer until the sauce thickens
slightly, about 10 minutes. Return the shrimp and any accumulated juices to the tomato
mixture; toss to coat, and cook for about a minute so the flavors meld together. Stir in the
parsley and basil and lemon juice. I pour this entire mixture over whole wheat linguini or thin
spaghetti and normally reserve 1/2-1 cup of the pasta water to add in case i feel like there isn't
enough liquid left from the shrimp. This photo is old so there is parmesan cheese on top which i
just omit when i make now. From start to finish this only takes 20 minutes. It's a combination
of the recipes below (omitting the cheese and oil from the 2nd recipe) -Nicole Lionakis

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Page 72

Pan Seared Halibut with Artichoke


1 tablespoon olive oil, plus 3 tablespoons

4 (6-ounce) halibut fillets
1/4 teaspoon salt, plus more for seasoning fish
1/4 teaspoon freshly ground black pepper, plus more for seasoning fish
2 shallots, sliced into thin rounds
2 cloves garlic, minced
1 pound frozen artichokes, thawed
1/2 cup white wine
1 1/2 cups low-sodium chicken broth
1 (14.5-ounce) can diced tomatoes
1/2 teaspoon minced fresh thyme leaves

Drizzle 1 tablespoon of olive oil over the halibut and season with salt and pepper.
Heat a grill pan over high heat. Cook the fish on the grill pan until just cooked through, about 4
minutes per side, depending on thickness.
In a medium saucepan, heat the 3 tablespoons of olive oil over medium-high heat. Add the
shallots and cook for 1 minute. Add the garlic and artichokes and cook until golden brown,
about 5 minutes. Add the white wine and stir, scraping the brown bits off the bottom of the pan
with a wooden spoon. Add the chicken broth, tomatoes and juice, thyme, and 1/4 teaspoon
each salt and pepper. Bring to a simmer.
Ladle the artichoke and tomato broth into shallow bowls. Top with the grilled halibut.
I like to add a bunch of spinach in the broth towards the end (maybe 2 minutes before serving)
so it cooks a little but doesn't get mushy. Sometimes I will take the halibut off a minute early
too and put it into the pan with the sauce so it absorbs some of the flavor while finishing
cooking -Nicole Lionakis another favorite of mine...

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Page 73

Pan Seared Flounder with Whole Wheat Pasta or

Shredded Cabbage

Dinner tonight! Flounder seasoned with salt and pepper cooked in lemon juice. "Sauce" was
made with lemon juice, garlic, cherry tomatoes, red bell peppers, spinach and fresh parsley.. I
served mine over cabbage and his over whole-wheat penne. It was soo good! First I just put
the defrosted flounder in a pan with about 2tbsp lemon juice and put pepper on the flounder. I
pan seared it for 2 minutes, then flipped it and did 2 minutes on the other side. (also, I was
boiling the noodles for hubs while I did this with the fish). While the fish was cooking I was
prepping my veggies. After fish was cooked I set it aside with a pan lid over it to keep the fish
warm. In the same pan (without rinsing) I put in some more lemon juice, about 6 cloves of
garlic, and about 1/2 to 3/4 cup red onion. I let this saut a for about 3 minutes. Then I added
about 10 cherry tomatoes, 2 big handfuls of spinach and chopped up red bell peppers. I just
sort of stirred this for a while with a wooden spoon, occasionally I would set a pan lid over the
pan so the spinach would wilt a little. Once the tomatoes were soft I squished them with a fork
so the juices ran out. After cooking for about 7-8 minutes I pulled it off the heat. On a separate
plate I put a cup of chopped cabbage, put 8oz of the flounder on the side, and poured half the
"sauce" over the cabbage and fish. Garnish with fresh chopped parsley.-Natalie Hodson

Boiled Egg Whites and Rice Cake

Look strange? Yes! Taste good? Yes! Take 2 plain rice cakes, 1 tbsp. fruit-spread only jam (no
sugar added), 1/2C low fat cottage cheese and 3 hardboiled egg whites. Spread jam on rice
cakes, then top with cottage cheese. Then top with egg white halves. Can sprinkle truvia or
cinnamon on top but I ate as is, couldn't even taste the egg whites. 250 cal; 29g carbs; 27g
protein; 2.5g fat -Stacey Reilly Dicks

LiveFit Recipe Collection

Page 74

Turkey Casserole

I had been missing turkey casserole so made a healthified version


1 bag shredded cabbage

2 sliced thin apples
2 stalks chopped celery
2/3 c cottage cheese
1/2 chopped red onion
1.25 lb turkey meat (I seasoned mine with sage, onion powder, thyme, salt and

Layer ingredients in a 9x13-casserole dish starting on the bottom. Bake in oven for 35 min at
350-Carolyn Nuckolls

Sizzling Fajitas

Briefly saut 1/2 a white or red onion, 1 small red pepper, 1 small green pepper and 2-4 cloves
of garlic minced.
Add 2 full boneless skinless chicken breasts cut in strips and continue to saut until no longer
pink. Add chili powder to taste, and 1/2-3/4 cup salsa and continue to saut for 5 min. Serve
over gluten free brown rice on an Ezekiel wrap. Add hot sauce and more salsa to taste. Top
with plain Greek yogurt in place of sour cream. -Noelle Grant
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Roasted Sweet Potatoes and Zucchini

Sweet potatoes & zucchini cut into cubes and rinse in water.
Then put in a bowl and add a little sea salt, garlic & parsley.
Bake @ 350 for 20-30 min. Really good!!! - Michelle LeSeuer

Sweet Potato Chips

Slice sweet potato thin and place in large bowl or ziploc bag.
Add 1-tablespoon olive oil, paprika, chili powder, salt, pepper, and cinnamon (as much as you
want, depending on how spicy or sweet you want it).
Toss in bowl until it is all coated. Place on baking sheet in 1 layer and cook at 350 degrees for
16 minutes.
Turn over to the other side and cook another 16 minutes or until crispy. - Katie Green

Zucchini Veggie Noodles

Used a spiral slicer to make zucchini "noodles" to serve chili on. Fun! - Michelle Drake Vrolyks

LiveFit Recipe Collection

Page 76

Potato, Chive & Leek Frittata

Serves 1:
1 small potato, peeled & thinly sliced
1/2 tbsp fresh lemon juice
1/2 tsp extra-virgin olive oil
salt & freshly ground pepper to taste
6 oz. liquid egg whites - about 3/4 cups (or 6 egg whites)
1 leek, thinly sliced
1 tbsp fresh chives, finely cut
Preheat oven to 375 degrees F. Lightly coat an 8-inch ovenproof non-stick skillet with nonstick
Bring another pan with about 1" water to boil. Reduce heat to med-low and place sliced
potatoes in the pan and cover - steam potatoes about 7-8 min until tender.
Remove potatoes from heat and toss them with the lemon juice & olive oil. Season with salt &
pepper to your liking. Spread the potatoes in the prepared sprayed skillet (or baking pan that's what I use)
Place egg whites in bowl and mix in the chives (I used fresh ones from my garden) and leek can also add more salt & pepper if need be.
Pour the egg white mix into the pan over the potatoes.
Place pan in middle rack of oven for 20 min or until eggs are set.
Run a thin flexible spatula around the edge of the frittata to loosen it. Place a plate over the
pan & invert the frittata (if it doesn't easily slide onto the plate like mine did). VOILA!!! _Sarah

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Page 77

Chicken Zucchini Burgers

Variation of Jamies Turkey Burgers.
Chicken zucchini burgers with sweet onion, cayenne pepper, black pepper, salt, and chili
These will give a kick to your taste buds! :-) -Kelly Kay Fosberg

Sweet Potato Slices

I had a bunch of sweet potatoes that I needed to use so here is how I prepped them for the
I cut them into slices and sprinkled cinnamon and truvia on top (I cut up 5 sweet potatoes and
only needed to use two packets of truvia). I only did one side but you could flip them and put
the cinnamon/truvia on both sides if you wanted.
I cooked them for about 35 minutes on 350.
Once they were cooled I portioned them out and put them in 5 different ziploc baggies (each
between 4-5 ounces weighed on my food scale) so all I have to do is grab one and go! :) Natalie Hodson

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Chicken Sausage, Stuffed Eggplant, and Spaghetti


I put an Onion, ricotta (not on the list but I see it as better for you than cottage cheese, my
opinion), salt, pepper, basil, parsley, olive oil and half cup of oats processed lightly.
Baked the eggplant first then topped with cheese and a touch of parm. Broiled until brown.
The chicken sausage are great, lean and yummy.
Pan seared in onion and garlic then added tomato. The spaghetti squash I baked with some
olive oil salt and pepper. So full! Daria McDermott

Fried Rice

Diced mushrooms, shredded zucchini, diced baby carrots, egg whites, brown rice w 1-2 table
spoons of soy sauce for flavoring...I also added a little garlic powder bc I love garlic!
Cook the rice first, in a separate pan cook the egg whites w veggies, when egg whites are
finished add in rice to pan, add in the soy sauce and wah-lah fried rice...the only thing I would
add that i didn't is spinach w the other veggies.
There isn't enough egg whites to count as your protein but you could always dice up some
chicken breast and add to it, that's what I plan to do!- Brittany Griffin
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Coffee Basted Chicken Tenders

Coffee basted chicken tenders with red peppers and onions, chili spices and a cup of organic
white beans, gonna toss some avocado and salsa on top! -Daria McDermott

Cauliflower Mashed Potatoes

Made cauliflower "mashed potatoes" last night to go with my dinner - they were good!
I just steamed the cauliflower in a steamer basket, then put it in the blender. I just kind of
threw things in, so sorry I don't have measurements. But, I put in almond milk, garlic powder,
black pepper, a little balsamic vinegar, stone ground mustard (not everyone might like that, but
I think mustard makes everything taste better! Lol), and plain horseradish (not the horseradish
mixed with oil or mayonnaise). It was soooo good. I could have eaten the entire head of
cauliflower in one sitting. -Natalie Hodson

Chips and Salsa

Small meal I created because Ive been craving a salsa-y Mexican-y something, this was
1 fit for life tortilla baked for 10 mins with salsa (1 avocado, 1/4 red onion, 1 tomato, 1 can
organic black beans. all cut up and mixed together) you can also add a tiny bit of lite italian
dressing or olive oil to give a little more flavor...but its healthier plain (and just as yummy!).
Becky Tykodi

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Orange Maple Chicken

A simple recipe my mom made....

4 chicken breasts
Salt & pepper
c sugar free maple syrup (I used Maple Grove Farms)
2 Tbsp. sugar free orange marmalade
Juice from 1 lemon

Heat a large skillet and spray with non-stick spray. Add chicken and salt and pepper. Brown on
both sides until done. Remove chicken from pan (keep hot). Add maple syrup and orange
marmalade to pan and cook until thickened. Pour over top of chicken breasts and then pour
lemon juice over that. -Jamie Eason

Spicy Balsamic Lime Chicken Marinade


4 tablespoons red wine vinegar

3 limes, juiced
3 teaspoon chili powder
1.5 teaspoons paprika
1.5 teaspoons onion powder
1.5 teaspoons garlic powder
1.5 teaspoons oregano
cayenne pepper to taste (I did about 1/4 teaspoon)
1.5 teaspoons black pepper
2 pounds skinless, boneless chicken breast halves (I had chicken tenderloins so that's
what I used here)

I let it marinate for about 4 hours, but the longer the better! Overnight would be great. I baked
my chicken, but you could grill it, throw it in the Crockpot, etc.- Natalie Hodson
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Chicken Bake

I baked 1 1/2 lbs of chicken and then shredded it, 1/2c quinoa, 1c brown rice, 1 can unsalted
diced tomatoes, 2 tbsp tomato paste, 1c low sod tomato sauce, 2c unsalted chic broth, 1 can of
pinto and 1 can of black beans.
I sauted an onion and 2 green bell peppers in a little coconut oil.
Threw everything in the pot that the veggies cooked in and I added cinnamon, chili powder,
pepper, and garlic powder to taste......I love a lot of flavor!! Bring to a boil and then simmer it
for 20-25 minutes. - Jean Komor

Roasted Chick Peas/Garbanzo Beans

Flavor how you wish, put in oven until crunchy ~ 375 deg. for about 40 min. is what I did (I
think) MY 6 year old loves these - he thinks they are nuts :) -Toni Cisneros

Spaghetti Squash Spaghetti

My version of spaghetti! I used spaghetti squash, chicken, & (mushroom onion bell pepper
diced tomato & tomato paste) sauce! - Victoria Borst

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Cabbage Rolls
Preheat oven to 350 and use a 13X9 Pyrex dish.

1 head of Cabbage
either lean ground beef or poultry of your choice
salt (I use sea salt) to taste
fresh ground pepper to taste
one small fresh onion
fresh garlic ( to taste) I LOVE a TON of garlic
1 tsp oregano ( dried)
1 tsp basil ( dried)
2 c diced Tomatoes ( Will be dicing them so fresh or canned is fine just make sure
there's nothing added to the canned version. Also if using canned pleas set fluid aside
you may need it!)

Mexican Version:
Add the following:

1 tbsp Chili powder (M)

1 tsp Cumin (M)
OMIT basil

Set a pot of water on to boil with a dash of salt. Dice garlic and onion saut in a lightly sprayed
frying pan
Add tomatoes and saut until the juices start to come out then add the meat you chose with
oregano basil. brown the meat on low.
Start taking WHOLE cabbage leaves off and blanching them in the hot water so that they
become soft but not long enough to lose ALL the crunch! About 2 min or less, make in batches
Take the leaves out and put in a colander to drain...
Using a plate fill the leaves and "roll" much like a burrito place in a 13 X9 pyre dish as you
would enchiladas. Repeat till the pan is full.
Cover with cheese of your choice Low fat cheese if you like and place in the oven till the cheese
is melted. * I usually leave mine with no cheese on it. If doing this you don't need to bake.***
Serve with quinoa or brown rice my family INHALES these, even the 5 yr old! -Lena Tognetti
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Chicken Artichoke Pizza


Steamer bag garlic cauliflower

1 stick of shredded string cheese (must be low fat cheese)
2 egg whites
Italian season (grinder)
4 oz cooked chicken breast
3 artichoke hearts
1 T tomato paste
Sprinkle of basil

Microwave cauliflower according to package directions, then dump it out onto a clean dishcloth
lined with lots and lots of paper towels.
Next, paper towels on top, fold the dish towel over itself, and press hard to squeeze as much
moisture as you can out of the florets. Really squish them with all your might.
Next, chop up the cauliflower then repeat the squeezing step with fresh paper towels. Get lots
of moisture out until you have something resembling dough then combine cauliflower and egg
whites, and half of the shredded cheese
Spray PAM on baking sheet and mound the cauliflower mixture in the center.
Using damp hands (shake off the excess water), work radically around the cauliflower, pressing
from the center outward to create a thin crust. Be careful that holes don't form, but don't worry
if it seems loose, as when the cheese melts it will help everything hold together. .
Make sure to spread it as thin as you possibly can. It should resemble the thinnest of the thincrust pizzas. If it is too thick it will be very soggy and you'll be stuck eating it with a fork.
Bake at 450 degrees for 20-25 minutes. The crust should be browned and perhaps slightly
burnt in some spots around the edges. Do NOT under bake.
Now it's starting to look like a pizza!
Spread on the tomato paste and sprinkle the basil over the paste. Top with chicken, artichoke
and the other half of your cheese (you can always add your own toppings)
Pop it back in the oven for 5 minutes or so.
Voila! There you have it, cauliflower pizza! Crispy, sliceable, and you eat it with your hands -no fork required. -Stephanie Samuels McColly
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Grilled Tuna Steak


2 Tuna Steaks
1 TB Soy Sauce
1 TB Chinese Rice Vinegar
2 tsp. minced Garlic
1 tsp. Minced Ginger Root or Ground Ginger
Olive Oil

Create a marinade using soy sauce, rice wine vinegar, garlic and ginger. Place the tuna in
marinade and turn to coat. Allow tuna to stay in marinade, refrigerated, for approximately 30
minutes. If marinated too much longer it will become very salty. Remove steak from marinade
and mist both sides with olive oil. Place on an indoor grill for 4-6 minutes until done. It will still
be a little pink in the middle. Take care not to overcook. -Jennifer Karren Lee

Stuffed Bell Peppers

1.25 lbs of lean turkey, 1 onion finely diced, 1T Italian seasoning, 5 roma tomatoes, 3 garlic
cloves, minced, 5oz crumbled feta cheese, 5 bell peppers (I usually use green ones, but I only
had red at the time).
Preheat oven to 350. In large skilled brown meat over med-hi heat. Once meat is cooked,
drain & add onion, garlic, seasoning, tomatoes to skillet with meat. Simmer on low for 20 min.
Stir in feta. Cut off tops of peppers, remove inner seeds/membranes. Fill peppers with meat
mixture. Place peppers in baking dish. Bake for 30 min. I served it with rice. For my family's
servings, I also sprinkled shredded mozzarella cheese & in the stuffed peppers. -Becca Carver
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Green Chile Taco Burgers

1 lb. Ground Turkey Breast
1 small can diced roasted green
Avocado Slices
Fresh Salsa
Taco Seasoning - you can make your
own using the spices listed below:
1 tablespoon chili powder
1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon crushed red pepper
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Spice amounts may be adjusted to individual taste. Mix turkey burger with green chilies and
taco seasoning to taste. Shape into patties and grill on indoor grill until juices run clear. Serve
with salad greens and top with avocado slices and fresh salsa or diced tomatoes and onion. Jennifer Karren Lee

Steak Nachos!

The steak is churasco style with garlic and cilantro; the sauce is a garlic cilantro with Greek
yogurt , organic salsa, and three different hot peppers which also went into my turkey chili.
For the chips, use Ezekiel sprouted grain corn tortillas. Bake the tortillas at 350 for about 10
minutes or so, I checked on them a couple times, then cut them into wedges to make chips." Stephen Allen

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Roasted Red Peppers


3 Red Bell Peppers

2 tsp. Minced Garlic
1TB. Olive Oil
Ginger Powder

Sea Salt Wash peppers and put whole pepper on a baking sheet, broil in oven on low until
pepper skin starts to turn black.
You will need to check frequently and turn peppers until all sides are done. Remove peppers
from oven and put in a bowl with a cover. Allow them to steam for about 10 minutes. Cut in
half, remove the skin and seeds.
Cut peppers into small strips and toss with olive oil and add minced garlic. Spread peppers out
on a baking sheet in a single layer, lightly sprinkle with ginger powder and sea salt. Remove to
oven and broil for about another 15 minutes, stirring occasionally. Use roasted peppers, hot or
cold, as a topping for veggies, any grilled meats, or add to salads. -Jennifer Karren Lee

Peach Pork Chops

First, I browned the chops on top of the stove then finish baking them in the oven. Then add
chopped onions, garlic peppers add some peaches, the smell is amazing. I have used this
recipe on grilled chops also but then I either roasted or grilled the peaches & chopped them up
with some tomatoes, mangoes, onions, & cilantro for a fresh salsa to go over the top. -Vanessa

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Portabella Veggie Pizza

4 tomatoes, 4 large Portobello mushrooms, 4 cloves of garlic, lemon, 1 leek, 1 onion, fresh
basil, parmigiano reggiano cheese (sorry, no cheese for us), olive oil, salt.
Preheat the oven to 400 degrees
Chop up the onion and add to the pan. Dice the tomato, chop the leek and the garlic, set
aside. When the onions are slightly brown, add the leek, tomatoes and garlic. Saut the
ingredients on medium heat until the tomatoes are tender. Add about 5 leaves of chopped
fresh basil. Squeeze about 1 table spoon of fresh lemon juice over the ingredients
Add the mixed ingredients from the saucepan into each mushroom. Place the baking sheet into
the preheated oven and bake for 12 minutes at 400F. Next time I am going to add extra lean
ground turkey meat!! -Alisha Newton

Game Time Chicken Nachos!

I grilled some chicken earlier in the day. When I was ready (1hr before game time) I then
shredded the chicken, and put it in a small pot with some black beans and some McCormicks
taco seasoning (just a few shakes). Then I cut the Fit For Life Brown Rice tortillas into small
triangles, and sprayed with some PAM and seasoned with some red pepper and sea salt. Place
them in the oven at 350 for about 10min or until crunchy. Get some romaine lettuce and shred
that up a little, cut some onion, peppers, Jalapeno's, tomatoes whatever you like on your
nachos. Get your fresh salsa too!
When the chips and chicken are done start building the nachos. I think LAYERS are very
important. 1 layer chips, chicken/beans, veggies and some fresh salsa, then another layer of
chips, chicken/beans etc. Put some Hot Sauce on top if you like and enjoy!!! Really Easy stuff!!
-Curt Suda
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Jillian Michaels Italian Chicken Skillet


1 cup onion, chopped

4 cups zucchini, sliced
2 cups broccoli, chopped
3/4 lb chicken (rotisserie or breasts), cut into cubes
4 cups spinach
2 cups red kidney beans, drained and rinsed
2 cups marinara sauce

Spray large pan with nonstick spray and heat over medium-high heat
Cook the onions until tender, about 3-5 min
Add zucchini and broccoli and cook for 2 min, until slightly softened
Stir in the chicken, spinach, beans and marinara sauce and cook until spinach is wilted.
***Recipe calls for 2 oz of part-skim mozzarella cheese which I omit. My husband makes our
marinara sauce but I guess you could use organic, low sodium.*** Nutrition Facts per Serving
(which I'm assuming include the cheese I omitted) -Whitney Carlson
Calories: 394
Total Fat: 8 g
Sat Fat: 2 g
Cholesterol: 61 mg
Sodium: 1397 mg
Total Carb: 35 g
Dietary Fiber: 12 g
Protein: 37 g

Kale Chips

Brush torn kale lightly with Extra Virgin Olive Oil, then season to your liking, put in the oven @
325 for about 5 min. or until desired crunchiness. My kids love these. ; ) - Toni Cisneros

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Homemade Spaghetti with Carrots

Many people get intimidated when they hear they should make their own spaghetti sauce. But,
I have a recipe here that is SO easy and takes less than 30 minutes from start to finish. It
tastes soooooo much better than the canned spaghetti sauce and is so much better for you
(much less sodium, in fact, almost no sodium). This is all you need (this makes about 4-6

(2) 14 oz cans of no/low sodium diced tomatoes or (1) 28 oz can

(2) 14 oz cans no/low sodium tomato sauce or (1) 28 oz can
1 tbsp each of: dried parsley, dried basil, dried oregano (if you don't have parsley in
your cupboard its ok you can omit it)
1tsp black pepper
one medium onion, chopped
1 tbsp minced garlic
2 lbs extra lean ground turkey

Combine first five ingredients into a big pot, bring to a boil, then turn down to med-low. Cook
the ground turkey, garlic, and onions on the stovetop (drain any fat) until cooked through .
Season to taste (I use lots of ground pepper and garlic powder).
Add meat mixture to sauce and stir. Add a little water if needed and simmer for 20 min to up
to three hours. Serve over whole-wheat pasta, quinoa, or brown rice.
**Tip** I usually make this in a huge spaghetti pot in bulk (double or triple the recipe) and
then I freeze it in Ziploc baggies. Later, when I want to eat it for a meal I just let the frozen
sauce thaw in a bowl of luke-warm water for about 20 minutes and then heat it up on the stove
or in a microwave. Will last 3 months in the freezer this way. Enjoy! -Natalie Hodson

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Enchilada Style Chicken

Bake boneless, skinless chicken breasts in the oven for 45 minutes at 350. I put foil down on
an 8x8-glass pan (for easier cleanup).
For the Enchilada Sauce:
Combine one large can of crushed tomatoes, chili powder, cumin, and dried or fresh oregano.
Can use low sodium canned enchilada sauce, not on the approved list but the ingredients are
Next, pour 1/4 cup enchilada sauce on top (I had three small chicken breasts - about 12 oz of
chicken total). After the chicken was cooked I just cut it into bite size pieces and put it on a
whole grain tortilla (food for life brand are what Jamie recommends).
Healthy Sour Cream:
Mix about 1.5 tbsp plain Greek yogurt with limejuice and cilantro to taste. Add cut up tomatoes
and onion for a homemade pico de gallo.
If you watch the salt, this is a much healthier version of the cheese-loaded enchiladas we are
used to! Not quite the same, but still pretty dang good! - Natalie Hodson

Beef Stir Fry Stew with Quinoa

Throw a pound or so (I had a little more) into a crock pot with a bag of frozen pepper mix (has
onions), a can of organic black beans with juice, a half pint of sliced baby bella mushrooms, a
heaping teaspoon each of cinnamon, chili powder and garlic powder. 1/2 cup of beef stock. I let
it sit for 5 hours on high and made quinoa for the first time. I loved it, husband hated 'these
rice things' however he was slurping the beef 'soup' with a ladle. I added sea salt, a little bit
before serving. - Daria McDermott
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Roasted Cauliflower

Heat oven to 500 degrees, lay some foil (for easier cleanup), then put the cauliflower on. I
drizzled 1 Tbsp olive oil, 2 Tbsp lemon juice, pepper, and garlic powder (I like a LOT of garlic!).
It would have tasted even better with fresh garlic, but I was feeling lazy and didn't want to cut
it up :)
I cooked it for 15 -20 min. Honestly, I did not even think it needed the olive oil. Next time I will
probably just do an extra Tbsp of lemon juice instead.
This is going to be a lifesaver for me in phases 2 and 3 when we are eating more veggies at
night. - Natalie Hodson & Kelly Fliller

Guacamole Chicken

Chicken with cumin, garlic powder, chili powder, pepper, dried parsley, and red pepper flakes.
Cook in a pan with sliced red pepper and add chicken stock. Then once chicken is cooked add
a can of organic black beans.
While it is cooking..., in a food processor: 2 avocado, 4 garlic cloves, 1 cup of grape tomatoes,
1 yellow onion, juice of 1 lime, a handful of cilantro, salt, pepper and a cap full of organic olive
oil. Pure!
Finish chicken with limejuice and cilantro and pour guacamole sauce on top. Daria McDermott

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Clean Stuffed Mushrooms

Preheat your oven to 400.
I started with halving, seeding and removing any white flesh from the inside of a large red bell
pepper and diced it into the tiny pieces you see in the cup above (this yielded a little less than
3/4 cup). Use the rest in a salad the following day.
To clean my stuffing mushroom caps (these are larger white mushrooms, about 14 pieces) I
put them into a bowl with a little bit of water and hand tossed them. Remove the stems and
inside flesh to make room for the filling (reserve). Dry each and remove and remaining soil
traces with a paper towel or clean dish towel.
Pour some olive oil into your hands and give the mushrooms a good massage. Sprinkle with sea
salt and microwave on high for about 1 minute. While they're in the microwave, dice up half of
a large yellow onion and three or four large garlic cloves. Into a hot pan sprayed with organic
cooking spray, a handful of the mushroom stems and some more salt and pepper. Saut on
medium heat until cooked thoroughly. Line a cookie sheet with aluminum foil and spray with
cooking spray. Place each mushroom on the sheet, but be careful as they will be hotter than
you expect from their short visit to the microwave. While these are relaxing on the cookie
sheet, put a soup bowl full (about 1.5 cups) of whole leaf frozen spinach into the microwave for
3-4 minutes. When it's defrosted add it to the pan of peppers. While those incorporate, take
about 1 cup of cottage cheese and add some dried basil, parsley, salt (easy if your cottage
cheese is already salty) and red pepper flakes. Mix the spinach and peppers into the cheese and
stir to thoroughly incorporate. Generously fill each mushroom cap with the cheese mixture and
sprinkle each with a bit of grated fresh parmesan (please don't ever use plastic, I mean cheese,
from a can) as a little goes a long way. You can even use slices or small chunks of fresh
parmesan cheese on top of each.
I baked them for about 25 minutes, watching carefully for the mushrooms to start getting juicy
(nothing worse than a stiff stuffed mushroom) The mushrooms were not only delish, but I
nearly preferred them cold today with my lunch. Maybe the flavors had more time to blend
together. This is a great starting point for a variety of stuffed mushroom recipes (add ground
turkey or organic nitrate free chicken sausage, some sun-dried tomatoes, or maybe a little
homemade pesto).
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Turkey Muffins with a Twist

Fiesta Turkey Muffins...I only had 1 pkg of ground turkey so I added 1 cup of Bushes Fiesta
Black Beans (rinsed off), all of the Jamie spices except thyme.
The veggies I used in it were onions, carrots, and spinach. I added one tbls of BBQ sauce to the
whole batch and a little of my fav spice called Slap Ya Mama. They are to die for!!!!!! The black
beans added a little bit of moisture. Here's the nutritional breakdown per muffin: 110 cal, 8
carbs, 4 fat, 11 protein. Yum!!! - Stephanie Whodat-Thompson Lambert

Brochette w/ Tomato & Avocado

Liah Strain

Chicken Fried Rice

This is what I eat for my lunch when I'm not in school. Chicken fried rice!
I used long grain rice, 6 eggs, zucchini, carrots, celery, broccoli, cauliflower, peas, and
peppers. You can really put whatever veggies you want in it. also added some low-sodium soy
sauce! -Ashley Adams

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Chicken Sandwich

Best chicken sandwich ever!! Ezekiel cinnamon raisin muffin, balsamic mustard chicken,
spinach, and a smear of fat free plain Greek yogurt! -Jean Komor

Lettuce Wraps with Turkey & Zucchini Burgers

Turkey/Zucchini Burger Lettuce Wraps!! Yummy way to incorporate the burger for Din/after 7
pm to cut out carbs! - Kimberly Britt

Chicken, Rice, and Veggie Bowl EASY

I know not everyone likes mixing their foods, but I am a big fan of making bowls! I like to just
throw everything together for one of my 2, 3, or 4 meals. It is super quick. Here I just took
some shredded chicken I had made in the Crockpot earlier in the week (4oz), with 2/3 c. brown
rice (that I had also cooked in bulk earlier in the week), chopped up 1/2 a bell peppers, and 3
spears of asparagus! And, of course, I had to add horseradish mustard to it :) That stuff makes
Anything taste good! Haha - Natalie Hodson
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Stuffed Mushrooms

Yummy Mushrooms! I take the stems out, wash them, and throw them on a pan like so.
Then I add whatever spices I want to them. Put a lid on for a about 5 minutes, or until the
mushrooms have yummy juices in their center. Super yummy by themselves, or with some
grilled chicken! You could use any of your favorite spices. On these ones I used lemon pepper. I
just bought some Mrs. Dash spices today, and plan to make some with one of the flavors I
bought. Any flavor is good though... My husband would put adobo on them, but that has a bit
of salt in it. But anything works. Whatever flavors you like. - Cymony Tarin

Chicken Wrap with Greek Yogurt/Horseradish Mustard


Precook chicken with Mrs. Dash no-salt seasoning. Cool and cut into bite size pieces. Cut up
one apple slice into bite size pieces (for a little sweetness) and then added boiled egg whites,
and spinach. Can use leftover chicken, microwave for approx. 30 sec.
For the Dressing:
I made a quick dressing of plain Greek yogurt and horseradish Dijon mustard.
Top an Ezekiel tortilla with the chicken mixture and top with the dressing. -Natalie Hodson

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Chicken Kabobs

Cut up 5 lbs chicken breasts and marinate chicken with Dijon mustard, balsamic vinaigrette, and
just a little bit of Stevia (I just mixed it in a bowl until I thought it tasted good) then poured it
over the chicken and put in the fridge to marinate overnight.
Next, cut up 3 bell peppers (2 yellow, 1 orange), 3 yellow squash, 2 large red onions, about 10
baby portabella mushrooms.
You could use any kind of vegetables; these are just the ones I happened to have in my fridge.
Make sure you soak the skewers in water for at least 10 minutes before you put the
veggies/chicken on or else they can burn when you grill them. :)
The key to grilling these is to make sure you turn them while grilling or else they burn pretty
To save room in your fridge you could even push everything off the skewers and just put it in a
big bowl or a few Tupperware containers and you would be all ready to grab and go for your
meals later. -Natalie Hodson

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Spinach/Egg White/Sweet Potato Frittata


1 dozen egg whites with a splash of skim milk whipped them together a bit with a fork
set aside
Diced Onion
Green Bell Pepper
Tomato (as much as you like), set aside
1 large bunch of torn Spinach (more or less if you like
1 large diced white potato (didnt have sweet potato but Ill use that next time).

I seasoned the potatoes with a packet of Sazon but you can use any spices you as otherwise
they will taste bland. I cooked(covered) the diced potatoes first in olive oil, then added the
diced veggies (covered) till they were tender too. Added the torn Spinach until it wilted then
poured the Egg Whites over it (covered). Cook until done! This made enough for the week
and has both protein and carbs in it not to mention it tastes great! -Sandra Torres

Pan Seared Scallops with Mango-Avocado Salsa

Pan-seared scallops, grilled asparagus (dressed with a few drops of balsamic vinegar), and a
little mango-avocado salsa on the side. The only thing I did to the scallops is cook them in a
non-stick pan in a little bit of coconut oil. No seasoning.
For the Salsa:
Cut up one ripe mango, one large tomato, about 1/4 red onion, some chopped parsley, and one
avocado; everything chopped small. Then I drizzled about a teaspoon of olive oil and some
lemon over the whole thing. - Victoria Banales Atxirika
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Tilapia Tacos

8oz. tilapia or 4 oz chicken

taco seasoning
4 wontons*
favorite clean toppings (some suggestions: tomatoes, lettuce, onion, guacamole or
avocado, salsa etc)

For taco seasoning: - this is the link to the seasoning I use.
To make wonton shells: - spray 4 muffin tins lightly with cooking spray. Push wontons into each
cup forming a bowl. Bake at 425 degrees for about 7 min.
While baking wonton, brown tilapia or chicken in a skillet. Once cooked through add the taco
seasoning like you would ground beef. Fill wonton shells with meat, and favorite toppings.
Enjoy : ) *Warning: wontons are not on Jamie's approved list. -Heather Davenport

Butternut Squash Turkey Burgers

Ingredients/Directions: Pre-heat broiler to highest setting.


1.3 lbs. 99% fat free ground

turkey breast
10-13 ounces lightly cooked
butternut squash (peeled,

2 celery stalks
1/2 red onion
3 egg whites
1/2 c. chopped spinach

For Spices:
Spices: minced garlic, pepper, thyme, nutmeg, salt, pinch cinn. Cook all 6 patties under broiler,
flipping twice, until juices run clear. -Kimberly Britt
Nutrition Per Patty: 116.5 cals, 18.42g protein, 7.5g carbs, 1g fat
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Cabbage Rolls


2 heads of green cabbage

2 lbs extra-lean ground turkey, chicken or blend of both
1 c. brown rice, uncooked
4 medium carrots
1 large white onion
1/2 c. liquid egg whites
4 c. fresh spinach
900mL fat free vegetable broth
1/2 tsp black pepper
1/4 tsp salt
3 cloves of garlic, minced
1 tsp fresh ginger, minced
1/4 tsp thyme
1 tsp chili powder
1 tsp parsley flakes

Preheat oven to 350 degrees F.
Cook rice as per directions on package. Place heads of cabbage in boiling water and cook until
leaves are soft. Set aside 24 (plus extra just in-case) cabbage leaves. Remember to cut out the
thick vein of each leaf in the shape of a "V" before rolling. In a food processor or blender, finely
chop up and blend the spinach, carrot, garlic & ginger - place in large bowl. Finely chop the
onion and place in the large bowl along with the spinach/carrot blend. Add-in the cooked rice,
meat, egg whites and all seasonings -- mix well. Place 1/3 cup portion of the meat mixture on
each leaf. Overlap cut ends of leaf, fold in the sides and roll up. Lightly coat two 9"x13" baking
dishes with cooking spray. Place rolls seam-side down in baking dishes and almost completely
cover cabbage rolls with the vegetable broth. Cover with tinfoil and bake in the oven for 50-60
minutes (or until fully cooked through). -Sarah Raett
Makes 24 rolls (2 rolls per serving for females) Each serving = 218 calories, 9g fat, 16g
Carbohydrates, 20g Protein, 2.4g Sugar

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Beef and Quinoa Meatballs

meatballs and about 2 1/2 meatballs measures out to 4 oz total. Enjoy!!
1 lb 96% lean ground beef, 3/4 cup cooked quinoa, 1/4 c. finely chopped onion, 1/4 c grated
carrots, 1/4 c grated zucchini, 2 tbls low sugar organic ketchup, 1 tbls chopped garlic, 1 tbls low
sodium soy sauce, 1/2 tsp pepper, 1/2 tsp salt, 1/4 tsp dried oregano, 1/4 tsp dried thyme, 2
egg whites. I also added 1/2 of a jalapeo finely chopped, and 1/2 of a green bell pepper finely
Preheat oven to 500 degrees. Line a large baking sheet with foil and spray with cooking spray.
(you could also use your muffin pans).
In a large bowl, mix together all ingredients. Shape into balls and roast until cooked through
and golden brown. About 12 - 15 minutes. (Note: To cook quinoa, bring 1 cup water to boil.
Pour in 1/2 cup quinoa, cover and simmer until water is absorbed, 10 - 12 minutes. Set aside
off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups) - I used 96% lean
ground beef, but I plan to use chicken and turkey as well. I made 17 Christy Garcia Vernor

Simple Teriyaki Chicken Stir Fry


Marinate chicken breast for about 6 hours (you could go longer or shorter depending on
how much flavor you want) in low sodium teriyaki sauce; then threw it on the grill. I do
about 15 minutes per side depending on thickness of chicken breasts on medium heat.
Then I took out a package of frozen stir fry veggies (this one is sugar snap peas,
carrots, pepper and onion) and cooked it in a pan with a little more teriyaki sauce to
flavor it.
While that is cooking you just cut up the chicken breasts into thinner, smaller pieces and
about two minutes before the veggies are done (follow packaging instructions) just
throw the chicken in and keep stirring! Came out good and I had a ton of leftovers.
Low Sodium Teriyaki Sauce still has a bit of sodium so use as sparingly as possible! Jackie Slomin

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Sweet Potato and Zucchini Mini Frittata

Prep Time: 5-10 minutes

Cook Time: 25 minutes
Ingredients (Makes 2 servings):

12 egg whites
1 sweet potato, baked and diced
1/2 onion (I used a red onion, but you could use any kind), diced
1 zucchini, finely grated
1 tsp black pepper
1/2 tsp oregano
1/4 tsp thyme (this is a strong herb so be careful not to use too much)
Fresh Basil (chopped) would have been awesome in this recipe! But, I didn't have any
on hand and didn't want to run to the store just for basil :)

**Note** I bake a whole bunch of sweet potatoes at once, cut them in half, and just keep
them in ziplog baggies in the fridge so when I need a quick carb it is ready to go. To cook
potatoes poke with holes and bake at 400 degrees for 30 minutes.
Preheat oven to 400 degrees and spray a muffin tin with non-stick olive oil spray. First I
sauted the onions for 1-2 minutes using non-stick olive oil cooking spray until they were a little
In a medium bowl I mixed the egg whites, sweet potato chunks, sauted onion, grated
zucchini, and spices. I then used a small measuring cup to spoon the mixture into the tins
(might be a little messy because the eggs whites sort of goop together sometimes). With this
recipe you should be able to fill 8-10 tins (varies depending on size of potato, onion, zucchini,
and depth of tins). Wipe off any extra egg whites on pan and cook for 25 minutes. 4-5 mini
frittatas = one serving.
Those who know me, know that I love ketchup on pretty much anything so I also used some
reduced-fat ketchup on the side. Really good and filling! -Natalie Hodson
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Veggie Protein Pancake

Saut diced peppers, green onions and onions, mixed with 6 egg whites and 1/2 cup oats.
Cook like pancake. Also good with a thin layer of LF cottage cheese on top. -Stacey Reilly Dicks

Roasted Garlic Bruschetta


3 slices of sprouted bread - such as Ezeikel

1 Tb. Finely chopped fresh basil
4 Roma tomatoes
1 Bulb of roasted garlic*
Olive Oil
1/2 tsp. Red wine vinegar
Sea salt and Black pepper

*Roast garlic in oven by removing the outer layer of skin from the bulb and drizzling the cloves
with olive oil. Wrap in foil and place in 350 degree oven for 30-35 minutes until tender. Peel the
remaining skin, mash the garlic cloves and set aside.
Blanche tomatoes and remove the skin. Finely chop tomatoes. In a small bowl add fresh basil,
red wine vinegar, chopped tomatoes and a dash or two of sea salt and black pepper. stir well.
Cover and refrigerate to let the flavors blend while preparing the bread.
Preheat oven to 400 degrees. Spread a thin layer of mashed garlic over one side of the bread,
cut small slits in the bread to help the flavor permeate the bread. Brush the tops of the bread
with olive oil and place oiled side down on a baking sheet. Toast in the oven, on the top rack,
until golden brown. Cut bread into fourths. Top tomato mixture and serve.
*Pictured here are some I made some by putting a dollop of cottage cheese on the bread and
then topping with the tomato mixture. -Jennifer Karren Lee

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Pork Chops

Pork chops, boneless and lean. Sprinkle with salt, pepper, red pepper flakes and sesame seeds
(generously), sear in a pan with cooking spray.
Sear both sides.
Dash with low sodium soy sauce. Lower heat and cover. -Daria McDermott


Brocolette, or baby broccoli. Microwave for two minutes while getting a pan heated with
cooking spray. Add garlic powder, salt, pepper, sear in pan for three minutes.
Add red pepper flakes and the juice of half a lemon.
Remove from heat and drizzle with olive oil. -Daria McDermott

Clean Fried Rice

Brown rice, one scrambled egg, some olive oil and the juice from the pork chops-fantastic! Daria McDermott

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Shrimp Ceviche

Phase3, high carb day meal 3! Shrimp and pico de guillo (reminds me of shrimp ceviche but no
cucumbers) tonight I get to do it again minus chips plus avocado. Also have a side of quinoa! I
cooked the shrimp in a little bit of water and Mrs. Dash fiesta lime seasoning last night threw
them in the fridge to be ready for today. -Laura Barlett Barajas

Crock Pot Chicken

I made a whole chicken in my crock pot yesterday that was so easy and I wanted to share. I
used a homemade rub recipe that I can't remember if I got from here or somewhere else, but
the awesome part is how I cooked it.
I used a 5 quart crock pot and wrapped up several small sweet potatoes and lined the bottom
of the crock pot with them. I rinsed the chicken and patted it dry, rubbed the outside and inside
of the chicken with the rub that I made, quartered an onion and placed it inside the cavity and
halved 2 stalks of celery and placed them inside.
Then I placed it in a dish, covered it with plastic wrap and refrigerated it overnight. The next
morning I took the chicken out, placed it on top of the sweet potatoes breast side down and
cooked on low for 8.5 hours.
Placing the chicken on top of the wrapped sweet potatoes made a rotisserie style cooking
method that kept the chicken juicy because it wasn't touching the crock pot anywhere. And the
sweet potatoes were perfectly cooked so all I had to do was unwrap, peel and mash them up.
I threw some roasted broccoli on and we had one of the easiest, tastiest meals I've had in a
long time!
*FYI this is not the actual picture, just one I found online that looked similar to what I made -I used sweet potatoes and this pic has yukon potatoes-Holly Eversole Eubanks

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Dessert and Tasty Treats

Dark Chocolate Protein PB Cup

1 scoops chocolate protein powder, 1 Tbsp unsweetened dark chocolate cocoa powder, 1 Tbsp
all natural peanut butter, 4 Tbsp water. Mix all ingredients except peanut butter, layer cupcake
liner with 1/2 of the chocolate mixture, freeze for 30 minutes, spread peanut butter over first
layer, freeze for 20 minutes, top with remaining chocolate mix, freeze for 30 minutes. Enjoy! Julie Mitchell Snyder

Chocolate Protein Covered Almonds

Either use 1 scoop chocolate whey or vanilla with coco powder in it, mix with enough water to
form a paste (start with a little then add if needed) then take a spoonful and coat each almond
individually. Place in freezer.
Come back 1 hour later and they should be ready to eat. If not eaten right away they will start
to thaw add get gooey again! ;) Enjoy-Toni Cisneros

Homemade Healthy Ice Cream

Natural peanut butter, banana, honey (not on Jamie's approved list), low fat Greek yoghurt
blended together & put in the freezer for a few hours. Tastes yummy! -Kelly Pebbles Stone
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Chocolate Protein Cookies


1/2 Stevia in the Raw

2 Large Egg Whites
2 Tsp. Vanilla Extract
1.75 C Homemade Oat Flour (I used regular Quaker Oats, not instant to make 2 Cups
total, keep extra handy in the event your dough is a little runny)
2 Tbsp. Ground Flax
2 Tbsp. Chia Seeds
2 Scoops Jay Robb Chocolate Whey (or your favorite chocolate whey protein)
1/2 Tsp. Baking Soda
1/2 Tsp. Baking Powder
1/4 Tsp. Salt
1 Packet Instant Coffee
3 Tbsp. Slivered Almonds
1 Baker's Square of Unsweetened Chocolate

Preheat your oven to 350 degrees. Mix mashed bananas, baby food and Stevia in the Raw
In a stand mixer, add eggs and vanilla extract, continue to blend. Put the single square (one
serving) of baking chocolate into a blender to chop, keep it somewhat chunky.
Combine all dry ingredients and incorporate slowly into wet on low. If your batter is a little
runny, add a bit more oat flour.
Note that it won't look like cookie dough, so only add oat flour if it's watery. Add the chopped
up chocolate last and freeze the mixture for 10 minutes.
Using a small ice cream scooper make uniform balls and scoop 1.5 Tbsp balls out onto a Silpat
mat lined cookie sheet. Bake for 16-18 minutes, 20 if you like a crunchy cookie. Dont be
intimidated by how little batter is on the cookie sheet. - Daria McDermott

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Protein Martini

I got this off Don't Weight Nutritional Coaching FB page.

1 scoop casein in 2oz of flax milk. Then I added 1tbsp PB2 + 2oz flax milk + 1/3 scoop vanilla
whey. Martini glass just makes it uber-naughty." -Sandra Torres

Chocolate Lava Cake

This is Natalie Hodson's recipe. I just had to repost to show you that it really does turn out like
cake. I used one scoop of chocolate whey, 1 packet of Truvia, and about 1/4 cup unsweetened
chocolate almond milk.
I stirred in glass bowl until mixed thoroughly and I heated in the bowl for 1.5 mins in the
microwave. I then turned it out on a plate because I couldn't believe it was really a cake! You
must try this! Thanks Natalie! -Cheri Colon

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Chocolate Lava Cake version 2

Yummy- take the basic cake (above) push half a square of 72% dark chocolate down in center
before cooking = true Molten lava cake! "Chocolate Mouse" on the side: 1/4 cup Greek Yogurt,
1/2 scoop chocolate protein powder, Truvia, and cocoa powder. Dark Chocolate is not on
Jamie's approved foods list though. - Cheri Colon

Pumpkin Protein Cookies


2 heaping T almond butter. ( you can use peanut butter if you like)
2 T. Xylitol
1 oz. Egg whites
1/4 tea. Baking soda
1 heaping T. Pumpkin
3 T. Gluten free oats
2 scoops Vanilla Only Protein (if you use another protein powder make sure it is clean &
has few ingredients & no artificial sweeteners!! )

Mix and Bake at 350 for 6 min. Awesome!!! -Michelle LeSeuer
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Chocolate Orange Egg Whites


6 egg whites
1/3-ish cup of almond milk (just eyeballed it)
1 packet Truvia
1 heaping Tablespoon unsweetened cocoa powder (you could use regular or special

*Mix all above ingredients in a microwaveable bowl. It will take a while to stir together because
the unsweetened cocoa powder takes a while to mix in (at least two minutes of mixing or you
could just throw everything in the blender).
Put in microwave. I cooked mine in 1-minute increments. I would cook for 1 minute, stir. Cook
for another minute, stir. Etc. I cooked it for a total of 3 minutes 20 seconds. You could also
cook it on the stovetop if you are anti-microwave, but I like doing egg whites in the microwave
sometimes because it makes them fluffy.
After done cooking I add one teaspoon (I just eyeballed it, but I'm pretty sure it was about a
teaspoon) of orange extract (I had this in my cupboard from when I made Jamie's biscotti
Mix together thoroughly. After mixed sprinkle one more packet of Truvia on top (if desired). I'm
not joking, this tasted SO much like those chocolate oranges you get at Christmas time. This
was really, really good. :) -Natalie Hodson

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Egg White Dessert

Yum!!! I made this tonight for Meal 6. I call it "Egg White Dessert" lol. I just took 6 egg whites
(actually, sorry, there are seven here because my two-year old always steals a few bites of my
egg whites at night, but you would just use 6). Put the egg whites in the blender. That is the
most important step to making sure this tastes really good and not egg-y. Blend the egg whites
with about 1/3 c. almond milk, 1 scoop vanilla protein powder (I used MRM), and about 1 tbsp
cinnamon. Blend for at least 60 seconds until mixed really well. Spray a little non-stick cooking
spray in your pan then pour the liquid mixture in pan. Cook really well until the center is pretty
done and you are able to flip it like a pancake. Cook the other side until done. Now for the
really yummy part. Mix 1 tbsp natural peanut butter with a little bit of almond milk (maybe
about 1 tbsp or so) and about 1/3 to 1/2 scoop chocolate protein powder (I used MRM because
it is what I had, but any brand would work). Mix those three ingredients together in a small
bowl until smooth. Spread over your egg whites. This tasted so good! I felt like I was having
some kind of great peanut butter dessert. There is a lot of whey protein in this on top of the
egg white protein, so actually you could probably cut the number of egg whites and the amount
of PB down a little if you wanted. -Natalie Hodson

No-Bake Cookies

Two scoops of vanilla protein powder, enough cocoa powder to make it chocolate but not too
bitter, 2 T of natural peanut butter, 2 big handfuls of oats, and enough unsweetened almond
milk to make moist. Make into balls on a cookie sheet & put in fridge. - Jen Loewen
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Healthy Frosting

1/2 scoop vanilla whey protein powder, 1 heaping tbsp of cocoa, 1 tsp raw honey (not on
Jamies list) and 1 tsp natural peanut butter.
Stir and continue to add water while stirring until you reach frosting consistency! This tastes
really yum btw! - Daria McDermott

Egg White Dessert

1/2 cup oatmeal cooked, mix in 2/3 cup egg whites, 1 tbsp cocoa...mix and cook like a
pancake...then add 1 tbsp peanut butter and 0 cal chocolate syrup (or Nutella if you don't have)
350 Calories 11.5g Fat 36g Carbs 28g Protein (with Walden Farms 0 Calorie Chocolate Sauce
*got from*)-Stephanie Olah

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Protein Peanut Butter Cups



oz of water (or unsweetened almond milk)

scoop chocolate protein powder
T of natural peanut butter
or 2 packets of Stevia

Blend in a blender or magic bullet and pour in muffin tins and freeze makes 6 and you can eat
all 6! - Andrea West Miller
Mexican Mocha option: Another option that tastes (and looks) similar to this is to use frozen
egg whites. Put 6 pasteurized egg whites, a dash of unsweetened almond milk, about 1 tbsp
cinnamon, and 1/2 scoop of chocolate protein in the blender. Blend it for about 30 seconds then
pour the mixture in 6 muffin tins and stick it in the freezer. Freeze for about 3 hours or so.
No Protein Powder option: If you are trying to cut out protein powder here is another way I
eat these: Mix 6 egg whites (pasteurized), a dash of almond milk, 1 heaping Tbsp of
unsweetened cocoa powder, 2 packets of truvia. Freeze the same way as above. Let them sit
for about 3 minutes and they will be a lot easier to get out. - Natalie Hodson

Chocolate Melting Cake

If I am craving a sweet treat I like to mix one scoop of vanilla whey protein (my favorite flavor
is MRM brand) with about 1/3-ish cup of almond milk, one heaping Tbsp unsweetened cocoa
powder, and a packet of truvia. I mix it up really well (might take a minute or two because the
cocoa powder never seems to want to mix with the almond milk at first). Then I put it in the
microwave for 60 to 80 seconds. If I eat it right away it reminds me of chocolate melting cake!
-Natalie Hodson

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Crust-less Sweet Potato Pie


24 oz peeled uncooked sweet potatoes

1/2 of a 16 oz bag of frozen cauliflower
1 carton (16 oz) egg whites
2 T balsamic vinegar
1/2 cup unsweetened applesauce
1T cinnamon/ pumpkin pie spice ( I like a lot)
1 tsp vanilla extract
1/2 tsp cinnamon extract

Cut sweet potatoes into small cubes and boil for 20 or so minutes until tender. Drain and add
cauliflower for about 10 min until tender.
Cool slightly, then munch sweet potatoes, cauliflower, and balsamic vinegar in a food processor.
Add egg whites, applesauce, spices, and extracts and mix well.
Pour mixture into an 8x13 baking dish sprayed with non stick cooking spray. Sprinkle liberally
with cinnamon on top.
Bake 350 for about 20-30 minutes. It will puff and crack on the top. You'll know it's done when
it stops jiggling when you shake it:).
I divide this recipe into 6 servings, but you could divide into as many as you like.
I love it because it's a variation on egg whites, and the cauliflower is so well hidden, you can't
even taste it! Just make sure you have a great food processor.
It takes a while to complete this recipe, but I have done it over the course of a whole day in
stages and it works fine that way. Great substitute for pumpkin pie too, although that might
need a bit of xylitol! -Megan Holloway

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Boiled Egg White Dessert

Ok, so it may not *look* delicious, but it is! My new dessert, a yummy way to eat egg whites
without adding carbs. Egg whites chopped up, set aside. In small bowl, mix 1-2 tsp. cocoa, 1
spoon of vanilla whey, 1 tsp. PB2 (optional), truvia, and a little almond milk to make liquid and
stir, heat for 20-30 seconds, then drizzle mixture over egg whites. I put a tsp. of PB on top
because I need a little fat. yum :) -Stacey Reilly Dicks

Lemon Meringue Bake


1/2 Cup Low fat Cottage Cheese

5 Egg Whites
1 Scoop Vanilla Flavored Whey Protein Powder
Juice of 1/2 Lemon-more or less depending on personal preference
1/2 Tsp. Stevia Powder
1/4 Tsp. Cream Of Tartar

Preheat oven to 350 degrees.
In small bowl with an electric mixer beat cottage cheese, protein powder, stevia powder, and
lemon juice until creamy. Set aside. In a larger bowl, whip egg whites and cream of tartar until
egg whites form stiff peaks. Gently fold cottage cheese mixture into whipped egg whites. Spoon
into one cup custard cups, fill cups about 3/4 of the way full, the meringue expands as it bakes.
Bake in preheated oven for 25-30 minutes until the top is browned. -Jenny Evans

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Sweet Egg Whites with Frosting!

I took 5 egg whites and cooked like an omelet nice and crispy added some stevia before
For the frosting:
1/2 scoop of vanilla protein
1 tbsp of unsweetened dark cocoa
Splash of almond milk- just enough to make it frosting like consistency
1 tbsp of Barleans flax oil
Mix all together and slap on eggs! -Nicole Dimiceli Falcon

Clean Bedtime Ice Cream


3/4c unsweetened almond milk

1/2 scoop vanilla whey
1/2 scoop chocolate casein
1 tbsp almond butter

~blend, add a few 3 or 4 cubes and blend, put in container and put in the freezer
~stir every 20 min or so for an hour - hour 1/2 - till desired thickness - Toni Cisneros
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Healthy "Ice Cream"!!!

Fill a large zip lock bag with ice and add a 1/2 cup of table salt. Then in a measuring cup, pour
1 cup of almond milk (I like unsweetened Almond Breeze), 1/2 tsp vanilla and 2 tbsp of a
natural or artificial sweetener (Splenda, Truvia, honey, etc..). Mix well and pour liquid into a
smaller zip lock bag and seal it tight. Place the small bag inside the larger bag, seal and then
shake vigorously for 4 to 5 minutes until the mixture hardens.
Tip: use oven mitts to keep your hangs from getting to cold as you shake the bag. Also,
consider adding cinnamon, cocoa or instant coffee to the mixture for variety. Enjoy!
* Add a scoop of vanilla protein and its an awesome meal replacement! You could even layer it
with the chocolate protein bars to make an ice cream cake Jamie Eason

Frozen Monkey Cups


1 scoop of chocolate whey protein powder

1 TBSP of natural unsweetened peanut butter
1/2 C unsweetened almond milk
1 TSP of Truvia 1 TBSP unsweetened cocoa powder
1/2 small refrigerated banana

Put all of the ingredients into a blender, sans the banana. Blend for a few seconds until the
peanut butter is incorporated. Using a standard muffin pan place 4 aluminum cupcake liners in
and pour the mix evenly into four sections. Drop a slice of banana into the center of each cup
and freeze for an hour or until hardened. You may want to double or triple this recipe (yep, that
good). Daria McDermott

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Cottage Cheese and Greek Yogurt Treats

Cottage Cheese Pumpkin Pie

Mix one serving of fat free cottage cheese with one spoonful of raw pumpkin.
Add cinnamon, a small dash of almond milk, 1/2 scoop vanilla protein powder, and just a tiny
bit of Stevia
Tastes like pumpkin pie! - Devon Cosenza!

Greek Yogurt Cheesecake with Berries

Combine one cup of plain Greek with one scoop of vanilla protein (I use Optimum Nutrition
Vanilla Ice Cream flavor), and a few berries.
It is sooo good! Super rich and creamy (almost a cheesecake consistency), a nice treat and gets
you the protein you need after a workout. -Natalie Hodson

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Cottage Cheese Mexican Mocha

Mix cottage cheese is with 1/2 scoop of chocolate protein powder, a dash of almond milk, and a
bunch of cinnamon.
Other variations:
Add a small spoonful of cocoa powder and stevia, sugar free jelly, or applesauce with cinnamon
and stevia. - Natalie Hodson

Greek Yogurt Brownie Cheesecake with Berries

Combine 4 oz. Plain Greek Yogurt, chocolate protein powder. Top with fresh raspberries. Hope

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Protein Shakes and Smoothies

Coffee Protein Shake

1-2 tbsp Instant Coffee (I used Nestle Hazelnut flavored coffee)

approx. 1/4 - 1/3 c boiling water
1 tsp sweetener (I used Splenda, even though it's bad for you, but Stevia or Truvia
would be best)
1 scoop Vanilla protein powder
1/2 c non-fat Greek yoghurt (I used a non-flavored one, but I bet vanilla would taste
great too!)
1 tsp ground flax seeds - optional: a few drops of either hazelnut or vanilla extract.

Mix instant coffee into boiling water and add sweetener. Wait for it to cool. In a Magic Bullet,
or any other blender, mix all the ingredients including the now cooled down coffee, until you
have reached a nice smoothie consistency. Serve as is, or over ice, and enjoy. You can try
blending ice cubes with it. -Katarzyna Ciecierska

Pumpkin Spice Iced Coffee


2 shots espresso or 1 cup of coffee.

1 cup unsweetened vanilla almond

1 packet if stevia
2 tbs pumpkin puree
1 tsp pumpkin spice

Blend milk, pumpkin ,stevia, and spice together first until smooth . Then blend in coffee. For a
frozen treat: add 5-6 almond milk ice cubes and 1 scoop of vanilla protein! So yummy :)
Enjoy! -Yvonne Carr
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Summer Protein Smoothies

Smoothies can be a great way to get your veggies in!

Every time I make a protein shake I put in a huge handful of spinach.
You can't even taste the spinach and get a ton of fiber and nutrients by doing this. Just make
sure you blend it up really well and drink it right away (within 7-10 minutes).
Sometimes if you let the shake sit too long the spinach will settle, separate and rise to the top.

Coffeefied Green Monster


2 large handfuls fresh spinach or kale

6 oz. French vanilla coffee, brewed
1/2 Starbucks Via instant coffee packet
1/2 frozen banana
1 scoop chocolate protein powder
5 ice cubes

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Thin Mint Protein Shake


1.5 scoops chocolate protein powder

1 cup unsweetened almond milk
5 ice cubes
Peppermint extract, to taste (CAUTION: Add a tiny bit at a time. This stuff is strong.)
2 large handfuls fresh spinach or kale

Combine 1 cup of unsweetened almond milk, a huge handful of spinach, chocolate protein
powder, a few ice cubes, and just a teeny-tiny bit of peppermint extract. Just be careful
because peppermint extract is super strong. The recipe calls for unsweetened cocoa powder,
but honestly I don't even think you need it. It tastes so good and is really refreshing! You don't
taste the spinach at all! - Natalie Hodson

Chocolate Covered Strawberry Smoothie


1 cup frozen strawberries

1 large scoop chocolate protein powder
c. unsweetened almond milk
tbsp. cocoa powder
6 ice cubes
large handful of spinach or kale

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Jamie Easons Recipes

Pumpkin Protein Bars


C Xylitol Brown Sugar Blend (Ideal)

4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 tsp. ground ginger
tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
tsp. salt
2 tsp. vanilla extract
4 large egg whites
15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
cup almond milk
C chopped walnuts (optional)

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated.
Spread batter into the Pyrex dish and back for 30 min.
Makes 24 squares. Jamie Eason
Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

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Cinnamon Swirl Protein Bread


1/3 cup Ideal (Xylitol)

2 tsp cinnamon
1 1/2 cups oat flour + 2 scoops
vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or cup
Stevia in the Raw

2 egg whites
1 cup unsweetened almond milk
(Almond Breeze)
1/3 cup or 1 4oz jar of baby food
applesauce and cup low sugar
vanilla yogurt (optional)

Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or cup Stevia in the Raw
In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and cup low sugar vanilla yogurt (optional)
Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter). Sprinkle heavily
with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar
on top.
Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread
will be dense. Jamie Eason

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3 Bean Turkey Chili

2 lbs. extra lean ground turkey
cup chopped onions
1 tbsp. garlic powder
2 4 oz. cans of diced green chilies
1 15 oz. can Organic Tri-Bean Blend (drained)
1 15 oz. can Organic Black Beans (drained)
2 14.5 oz. cans Organic Diced Tomatoes (do not drain)
1 tbsp. Xylitol Brown Sugar Blend (Ideal)
1 tbsp. chili powder
2 tbsp. white vinegar
3 tbsp. regular yellow mustard
2 tsp. cumin
1 tsp. salt
1 tbsp. dried or fresh cilantro
2 tsp. adobo sauce (optional)
In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink
(drain using a plate, if desired).
Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until
Bring to a boil and then reduce heat to a simmer for about 10 minutes.
Finally, add cilantro. Serve hot.
May sprinkle veggie shreds or a light cheese on top.
Makes 10 servings. Jamie Eason

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Fish in Foil


4 oz tilapia (or any fish you'd like)

lemons, sliced
lemon juice
fish seasoning
non stick spray (optional)


Preheat oven to 375 degrees

Use one piece of foil per fish.
Add lemon juice.
Sprinkle fish seasoning on top.
Add pepper, lemon slices.
Add veggies on top.
Fold into foil down from the top leaving air for steaming
Place each foil on a cookie sheet and bake for 14-15 min. Jamie Eason

Total Calories: 199 Protein: 30g Carbs: 11g Fat: 5g

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Italian Turkey Burgers


2 packages of ground extra lean turkey breast

4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper

1. Set broiler on high, arranging rack so that burgers will be about 2 inches from the
2. In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried
basil, oregano, pepper and then turkey.
3. Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier
clean up, use a foil-lined baking sheet, prepped with non-stick spray.
4. Place burgers in oven and broil for 7 minutes. Carefully flip each burger and
continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
Jamie Eason
Nutrition Facts: Makes 8 (5 oz burgers)Calories: 144 Fat: 1g Carbs: 3.5g Protein: 27.6g

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Carrot Cake Protein Bars


1 cup oat flour

2 scoops vanilla whey protein
2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp allspice
1/8 tsp nutmeg
4 egg whites
3/4 cup Splenda, Truvia, or Ideal
8 oz baby food carrots
4 oz water

1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes. Jamie Eason
Makes 16 squares, 2 squares per serving. Calories: 94 Fats: 1.25 grams Carbs: 10 grams
Protein: 10 grams

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Turkey Meatloaf Muffins


2 lbs ground turkey (or chicken)

3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)


Preheat oven to 375 degrees.

Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a
5. Bake for 40 minutes.
Makes 12 muffins. Jamie Eason
Serving Size:
Women: 2 muffins
Men: 4 muffins Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

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Jamies Monster Meatloaf

I am definitely not a food photographer!! This may not look too amazing but I assure you, it's
really yummy! If you like the meatloaf muffins, there is a strong chance that you will like these
even more! Check out the macros below. They are low in calories, fat and carbs and high in
protein, perfect for Phase Three of the LiveFit Trainer.

1 12 oz package of chopped onions and peppers, thawed (or 1 1 C fresh)

1 tsp. salt
1 tsp. pepper
tsp. dried thyme
1 tsp. minced garlic (or paste)
C low sodium soy sauce
C low sodium chicken broth
2 tsp. tomato paste (no salt added)
3 lbs. extra lean ground turkey (or chicken breast)
1 C quick cooking oats
4 egg whites
1 C reduced sugar ketchup (no high fructose corn syrup)

Preheat oven to 325 degrees and prep a 9 X 13 Pyrex dish with non-stick spray.
In a large saut pan, cook the onions and peppers with salt, pepper and thyme until onions are
translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste,
mixing until heated through. Set aside to cool.
In a large bowl, combine ground turkey, egg whites, oats and sauted mixture (cooled). Mix by
hand until all incorporated and press flat into the 9 X 13 prepared Pyrex dish.
Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake
for 1 hour and 20 minutes. Makes 24 servings-Jamie Eason
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Single serving: 83 calories .7 g fat 3 g carbs

Apple Cinnamon Protein Bars Recipe


4 scoops vanilla whey protein

cup almond meal/flour
2 tsp baking powder
tsp salt
2 tsp cinnamon
tsp. nutmeg
tsp allspice

3 egg whites
cup stevia (raw) or Xylitol
(increase carb count by 1g)
cup fat-free cottage cheese
1 tsp vanilla
1 medium apple - grated (large

Spray an 8-by-8 inch Pyrex dish with non-stick spray. Preheat oven to 350 degrees. In a large
bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and
allspice. Whisk together and set aside.
In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk
until well incorporated and then add the wet ingredients to the dry and mix again. Fold in
grated apple and mix until combined. Pour batter into the prepared dish and bake at 350
degrees for 25 minutes. Jamie Eason
Nutrition Facts: 1 square: 64 calories, 2.4 g fat, 4 g carbs, 8 g protein

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Pumpkin Spice Pancakes


1 1/2 cups oat flour

2 tbsp Splenda, Truvia, or Ideal
1 tbsp baking powder
1/2 tsp salt
2 tbsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
4 egg whites
1/2 cup raw pumpkin
1 1/2 cups unsweetened Almond Breeze

1. Preheat griddle to medium heat.
2. Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and
nutmeg in a bowl.
3. Wisk egg whites and pumpkin. Mix in Almond Breeze.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray griddle with non-stick butter spray.
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.
Makes 10 pancakes. Jamie Eason
Calories: 64Fat: 1.3 grams Carbs: 9.5 grams Protein: 3.5 grams Sugar: 0 grams

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Lemon Protein Bars

1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water

Preheat oven to 350 degrees.

Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
Mix egg whites, Splenda, Truvia, or Ideal, applesauce and water in a bowl.
Add wet ingredients to dry ingredients and mix together.
Spray 8x8 glass pyrex dish with non-stick butter spray.
Pour ingredients into dish.
Bake 23 minutes.

Makes 16 squares, 2 squares per serving. Jamie Eason

Calories: 86 Fat: 1 gram Carbs: 10 grams Protein: 9 grams

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Chocolate Protein Bars


1 cup Oat Flour

4 Egg Whites
2 scoops Vanilla Whey Protein Powder
cup Splenda, Truvia, or Ideal
tsp Baking Soda
tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water

1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa)
together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby
Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.
Makes 16 squares, serving size=2 bars. Jamie Eason
Calories: 96 Fat: 1.4 grams Carbs: 12 grams Protein: 10 grams

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Orange Almond Biscotti


2 cups Oat Flour

1 cup Splenda, Truvia, or Ideal
1 tsp Baking Powder
1 tbsp Orange Extract
tsp Salt
tbsp Almond Extract
4 Egg Whites
4oz baby food Applesauce

1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, almond extract, orange
extract, baby food applesauce) together in a medium bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray baking sheet with a non stick butter spray and spread mixture on sheet.
6. Bake for 20 min on middle rack.
7. Remove biscotti from oven and let cool for 10-15 minutes.
8. Cut dough down the middle and cut into about 13 slices.
9. Bake in oven for another 15-20 minutes.
Makes about 26 cookies. Jamie Eason
Per cookie: Calories: 31 Carbs: 4 grams Fat: .4 grams Protein: 1.5 grams

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Jamie Easons Protein Shake with Apple Cottage Cheese


1 serving low-fat cottage cheese

1 serving apple, chopped
Zero Calorie Sweetener (optional)

Prepare one protein shake as directed
Combine apple, Truvia to taste, Cinnamon to taste microwave for 1-1 min. Add cup
cottage cheese, stir and enjoy! Jamie Eason

Low Carb Coconut Macaroons (makes 10)

Preheat oven to 300 degrees

2 egg whites

2 packets Truvia

1 tbsp Agave Nectar

1 scoop vanilla whey protein powder

2/3 cup unsweetened shredded coconut

Add egg whites, Truvia, and Agave to a medium sized bowl and whisk well. Add protein powder
and shredded coconut and stir until combined. Use a tbsp to scoop batter onto a cookie sheet
lined with parchment paper. Batter will spread out so keep them far apart. Bake for 22 min.
Jamie Eason
1 cookie: 57 calories 3.7g fat 4g carbs 3.3g protein

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The Jamie Eason LiveFit Trainer

Approved Foods List
Oils (use sparingly) sunflower, coconut, walnut, avocado, olive, grapeseed, pumpkin seed
Fatty proteins avocado, coconut, walnut, cashews, almonds, nut meal/flour, seeds, all natural peanut butter, salmon, sea bass,
mackerel (Limit, high in mercury), bluefish, trout, mussels, bluefin tuna
Lean proteins soul, flounder, cod, halibut, mahi mahi, red snapper, orange ruffy (Limit, high in mercury), ahi tuna (Limit, high in
mercury), swordfish (Limit, high in mercury), tilapia, grouper, corvina, cobia, white eggs, chicken breast, extra lean turkey breast,
london broil, top round, turkey, lamb, pork chops, game, bison, tofu, tempeh, shellfish, scallops
Flours spelt, wheat, oat, chickpea, rice, quinoa
Sweeteners maple, coconut sugar, apple sauce, birch sugar (xylitol), stevia in the Raw

Melons: honeydew, cantaloupe, wintermelon

sub acid (low cal): apple, papaya, pear, raspberry, blackberry, blueberry, cherry, mango, guava
acid (high water content, low cal): orange, passionfruit, strawberry, tangerine, tomato, grapefruit
sweet (more calorie & nutrient dense; these are to be used before a workout because they are more insulin-responsive):
banana, date, fig, persimmon


flower bud: broccoli, cauliflower, globe artichoke

seeds: beans
leaves: kale, collard greens, spinach, arugula, beet greens, chard, turnip greens, endive, lettuce, mustard greens,
watercress, garlic chives, cabbage
leaf sheaths: leeks
buds: brussels sprouts, capers
stems: Kohlrabi
stems of leaves: celery, rhubarb, lemon grass
stem shoots: asparagus, bamboo shoots, ginger
tubers: potatoes, jerusalem artichokes, sweet potatoes
whole-plant sprouts: soybean, mung beans, and alfalfa
roots: carrots, parsnips, beets, radishes, rutabagas, turnips
bulbs: onions, shallots, garlic
fruits in the botanical sense, but used as vegetables: tomatoes, cucumbers, squash,
zucchini, pumpkins, peppers, eggplant, tomatillos, okra, breadfruit and avocado
legumes: green beans, lentils, snow peas, soybean (these are genetically modified and can hold up your weight loss)

Superfoods spirulina, chia, flax

Dairy unsweeteded almond milk, unsweetened rice milk, Greek yogurt, cottage cheese
Condiments apple cider vinegar, balsamic or raspberry vinaigrette, red wine vinegar, white vinegar, rice vinegar, ketchup,
reduced sodium soy sauce, reduced sodium teriyaki sauce, salsa or fesh Pico de Gallo, hot sauce or Cholula, low sugar steak sauce,
chili paste, herb pastes, tomato paste, tomato sauce, yellow or Dijon mustard, low sodium broth, Worcestershire sauce, fat free
cooking spray
Misc salt, nutritional yeast, dry herbs, spices, coffee, tea, vanilla and almond extract
Female Carbs/Starch

Barley c
Beans (black organic beans are perfect) c
Black-eyed Peas c
Corn Tortillas (Food for Life brand is best) 2 or 3

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Cream of Wheat/Rice or Rye (from box) 1 serving

Ezekiel bread (hamburger buns, hot dog, bread, made by Food for Life) 1 serving
Kashi Cereal (6 grams sugar or less) c
Lentils c
Oatmeal (minute oats, NO packaged oatmeal!) 1 serving
Pasta (whole wheat prefer Ezekiel brand) 1 c
Peas c
Pita Bread (low carb) Krogers (Josephs pita bread is a great brand or Ezekiel) 1 serving
Potato (white, only occasionally) 5 oz
Rice (brown only) c
Rice Cakes (lightly salted or salt free) 3
Sweet Potato or Yam 4-6 oz
Tortilla (low carb wheat, prefer Food for Life brand) 1 serving

Always check the package for serving size!

Male Carbs/Starch

Barley 1 c
Beans 1 c
Black-eyed Peas 1 c
Corn Tortillas (Food for Life brand is best) 4 or 5
Cream of Wheat/Rice or Rye (from box) 2 serving
Ezekiel bread (hamburger buns, hot dog, bread, made by Food for Life) 2 slices
Flatbread (Carbdown) Walmart 1 serving
Lentils 1 c
Oatmeal (minute oats, NO packaged oatmeal!) 2 servings (1 cup)
Pasta (whole wheat prefer Ezekiel brand) 2 c (cooked)
Peas 1 c
Pita Bread (low carb or Ezekiel) Krogers (Josephs pita bread is a great brand) 1 serving
Potato (white, only occasionally) 7-8 oz
Rice (brown only) 1 c
Rice Cakes (lightly salted, salt free) 4
Sweet Potato or Yam 7-8 oz
Tortilla (low carb wheat, prefer Food for Life brand) 2 serving

Always check the package for serving size!

Female Small Meal Option

4 small squares of homemade protein bars (carrot)

Low carb flat bread or low carb pita (Josephs Pita or Food for Life are great brand) with 4 oz. lean meat (no deli
meats real turkey or chicken)
Low carb or sugar free vanilla yogurt (Kroger Carb Master or One Carb 3 g sugar Check labels) or Greek yogurt with
cinnamon & no-cal sweetner or natural sweetner + blueberries or raspberries
1 c fat free cottage cheese + 1 tbsp. sugar free jelly OR cinnamon & no-cal or natural sweetner
1 protein shake (low carb, low sugar and lactose free) with either water or unsweetened almond milk
3 oz. lean meat with 3 rice cakes (lightly salted or plain)
4 oz. lean meat with a 4 oz. sweet potato OR 2/3 c brown rice
4 oz. lean meat or cup fat free cottage cheese (cinnamon & no-cal sweetner or natural sweetner) with 2 homemade
protein bars (carrot cake)

Male Small Meal Option

1 serving Low carb flat bread or 1 low carb pita (Josephs Pita or Food for Life are great brand) with 8 oz. lean meat (no
deli meats real turkey or chicken)
Low carb or sugar free vanilla yogurt (Kroger Carb Master or One Carb 3 g sugar Check labels) with cinnamon &
Splenda + blueberries or raspberries and 1 plain rice cake with a tbsp of natural peanut butter
1 c of Kashi Cereal (dry) and 2 pieces of low fat string cheese OR 2 pieces low fat string cheese and an apple
1 c fat free cottage cheese + 1 tbsp. sugar free jelly OR cinnamon & Splenda and 2 plain rice cakes with a tbsp of natural
peanut butter
1 Lean Body Shake (Labrada Nutrition) + Skim Milk and ice (may add diet soda to taste like a float
8 oz. lean meat with 3 lightly salted or plain rice cakes
8 oz. lean meat with a 6 oz. sweet potato OR 1 c brown rice
6 oz. lean meat with 4 small homemade protein bar squares (carrot cake or chocolate)

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Helpful Tip!

After I bake my chicken I let it cool, then weighed it out into 4oz and 6oz portions, and put
each portion in a Ziploc bag with "4" or "6" written on the bag.
Easy to grab and go during the week!
I used a blue marker so it is hard to see the number, but you can see the four on the bag on
the right hand side pretty clearly. -Natalie Hodson

Helpful Tip!

I'm not a huge fan of cutting veggies every morning for my egg white scramble (too time
consuming) so I usually just cut up enough veggies for the week and keep them in a ziploc bag.
This is an example of what I did for this week (red onion, red and orange bell peppers,
mushrooms) but sometimes I will add other veggies like asparagus.
I also add spinach to my scrambles, but don't put them in this bag, because it is super easy to
just grab a handful out of the bag of spinach.
I also like to put in diced jalapenos (I buy the jar of sliced jalapenos and just cut them up even
smaller - usually I use two slices for 6 egg whites) but I don't pre-cut those because it's hard to
find them in the big bag of veggies once they are cut up. -Natalie Hodson

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TIP! Use Arrowroot as a Thickener

If you have never used Arrowroot, you might consider purchasing it the next time you go
grocery shopping.
It's awesome for thickening sauces instantly. For example, soy sauce is very runny, but if you
dress it up and then add a little arrowroot, it suddenly gets thick enough to stick to the food.
I like to use it to dress up my meat and vegetables, stir-fry style (adding the sauce at the end).
-Jamie Eason

Helpful Tip: Pre-Cut Chicken

Here is one tip I have found is really helpful for me.

Sometimes I like to have my chicken hot and freshly cooked, not just warmed up chicken that I
made earlier in the week. So, what I usually do is buy the larger "bulk" packages of chicken
(they are cheaper that way). Then I cut off all the excess fat and tendons, then cut the breasts
into little strips and keep them in the fridge this way.
This way it is really easy to take a few strips out (4 or 6 oz depending on the meal), put on my
fav seasonings (usually one of the Mrs. Dash seasoning), spray some non-stick olive oil spray
on my pan, and cook it up in just a few minutes! This is about 9lbs of chicken. -Natalie Hodson

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Helpful Tip: Pre-Cracked Eggs

Just a helpful tip....I work out in the morning and really try to get whole foods before I workout
instead of just a protein shake.
Sometimes I will pre-crack my eggs so all I have to do is throw this in the skillet with my
Here are 6 egg whites, 1 whole egg, and 1/4 c. oats mixed together.
I put it in an air-tight container so it doesn't take on the smell or flavor of anything else in the
fridge. In the morning it just takes less than 5 minutes to cook up my eggs and I am good to
FYI, this is for the carb cycle. On a regular day I dont have the full egg and I also eat 1/3 c.
oats and I eat it on the side usually with berries mixed in-Natalie Hodson

Fun Alternative to Plain Water/Ice

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Awesome Foodie Websites

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