Category: Recipes

Chicken and Pear Salad

Chicken and Pear Salad   4 servings   25 to 75 lbs to lose  (Have as dinner on non workout night on Meal plan 1.) 10 to 25 lbs. to lose  (Have with carb at lunch or dinner on meal plan 2 or 3.) less than 10 lbs to lose  (Have with carb at lunch …

Continue reading

Asparagus Feta Cheese Salad

Recipe for category (10lbs. to 25lbs to lose) Recipe for category (25lbs to 75 lbs to lose) Recipe for category  (less than 10 lbs. maintenance)   Asparagus Feta Cheese Salad 4 servings *Have with protein at lunch or dinner **You can also add quinoa to it if you would like to include your carb for …

Continue reading

Try these Turkey Day favorites made healthier so you can stay on program!!

            Don’t be a turkey this Thanksgiving…Make our version of stuffing this holiday season and avoid the extra pounds from the high calorie traditional versions. Stuffing is usually baked within the food in which it’s stuffed, such as a turkey or chicken. This version bakes the stuffing separately, saving calories …

Continue reading

BBQ Chicken Pizza mmm mmm Good!

  Recipe for category (10 to 25 lbs to lose) BBQ chicken Pizza   You will need a whole wheat pizza crust  (follow directions to make  a fresh one with whole wheat flour to make a 12 inch pizza ) OR buy a Boboli whole wheat crust pre-made if you are in a hurry. Ingredients …

Continue reading

Lean and tasty Beef Stew

10 lbs or less weightloss category Ingredients: 1 small raw potato diced 1 tbs of crumbled bay leaf 16 oz. of round top sirloin 1  1/2 cups of raw carrots 1 cup of raw chopped onions 1 Tbs of Garlic powder 1 Tbs of onion powder 2 servings of low sodium beef bouillon 1/4 cup …

Continue reading

Mini Spinach and Feta and Tomato Basil frittatas

10 to 25 lbs to lose and maintenance Ingredients: 4 1/2 tsp low fat feta cheese 1/3 cup shredded fresh spinach 3 tsp chopped sun-dried tomatroes 12 basil leaves, in pieces 1 tsp parmesan cheese 8 egg whites only/ 6 eggs beaten together salt and pepper Directions:  Preheat oven to 350 degrees. Spray a 12 cup muffin tin …

Continue reading

Turkey Portabella with Baby Spinach

10 to 25 lbs to loose Ingredients:  10 oz. of turkey cutlets 1/2 onion diced 1 portabella mushroom cut into 1 inch cubes 1 cup fresh baby spinach 1 tbs olive oil 1/4 cup low sodium chicken stock 1/4 teaspoon sea salt   Directions: Drizzle olive oil in a saute pan over medium heat. (if 10 …

Continue reading

Lowfat Spicy Chicken Fajitas

25 to 50 pounds to lose Ingredients: 4 oz of 99% fat free chicken breast dash of cumen, chili powder, onion powder, garlic powder, cayenne, ginger, cinnamon, black pepper, brown sugar 2 Tbsp of low fat shredded cheddar cheese 1/4 cup of chopped tomatoes 1/2 cup of shredded lettuce 1 Tbs. of reduced fat sour cream …

Continue reading

Broiled Flank Steak with sauteed onions and mushrooms and grilled asparagus

25 to 50 lb weightloss category Ingredients: 4 oz. lean flank steak 1 tbs on Kinkoman Garlic teryiaki sauce mixed with 1 tbs water 1/2 cup sliced mushrooms and onions 6 baby asparagus spears 1/2 tsp olive oil 1 small sweet potatoe Directions: poke flank steak with a meat tenderizer several times and then marinate steak …

Continue reading

Grilled chicken and Goat cheese Wrap

Ingredients:   4 OZ of grilled chicken breast, mixed greens, 1/8 of an avocado sliced long ways, 1/3 oz of soft goat cheese, 1 80 to 100 calorie whole wheat wrap, 1/3 of a papaya sliced long ways Directions:  Bake or Grill 4 oz of chicken breast on a grill or on a Foreman Grill.  Next …

Continue reading

s2Member®