Print Veggie Omelet Serves: 1 Ingredients 2 whole eggs 2 egg whites Mushrooms and onions (to taste) 1 slice whole-grain toast 1 tbsp all-fruit preserves Nonstick cooking spray Directions In a nonstick skillet lightly coated with cooking spray, make an omelet with eggs, egg whites, sauteed mushrooms, and onions Serve with whole-grain toast topped with preserves […]
Print Peanut Butter Toast Serves: 1 A protein breakfast Ingredients 1 slice whole-grain toast 1 tbsp all-natural peanut or almond butter 1 tsp all-fruit preserves ½ cup cottage cheese, 1% milkfat Directions Top whole-grain toast with nut butter and preserves Serve with side of cottage cheese OPTIONAL: to increase calories, you can increase side of cottage […]
Print Egg White and Fruit Plate Serves: 1 To increase calories, add an egg yolk and increase cantaloupe to a ½ melon. You could also add 1 cup of almond, rice, or skim milk to your meal. Ingredients 3 hard-boiled eggs, whites only ⅓ cantaloupe, sliced 4 pieces whole wheat melba toast 1 slice reduced-fat swiss […]
Print Berry Protein Smoothie Serves: 1 Ingredients 1.5 scoop protein powder ½ cup fresh or frozen berries 1 cup skim almond, skim, or rice milk 1 cup ice Directions Combine in blender until smooth. Enjoy. 3.5.3229
Print Proatmeal Serves: 1 Ingredients 1 cup cooked oatmeal, prepared with water 1.5 scoops of protein powder ½ cup fresh or frozen berries 1.5 tbsp chopped walnuts Splash of almond, skim, or rice milk Directions Mix all ingredients in a bowl and enjoy. 3.5.3229
Print Thanksgiving Turkey Sandwich Serves: 1 Don’t know what to do with all the leftover turkey from Thanksgiving?? Try this turkey sandwich. It is sure to fuel your day or workout without weighing you down. Ingredients 1 tsp honey mustard (use one with lowest-sodium) 2 slices Ezekiel bread 2 oz turkey breast, sliced thin 2 slices […]
Print Chicken Ranch Wrap Serves: 1 Have leftover chicken and looking for a quick lunch? Try this Chicken Ranch Wrap! This recipe can be multiplied for meal prep or family dinner. Ingredients 1 6-inch whole-grain tortilla 3 oz. grilled chicken breast 2 tomato slices 2 leaves of lettuce, torn into bite size pieces ½ red bell […]
Print Tasty Winter Turkey Chili Serves: 10 Turkey chili is a great way to veggies and protein into your diet. It also is excellent tasting and convenient to make. You can remake it into other meals or freeze it. For a quick, protein rich meal, try 1 cup of chili and 2 hard boiled egg whites […]
Print Chicken Meatballs Serves: 1 Clean food for clean eating. This chicken meatball meal serves one and can be multiplied for meal prepping. Ingredients 3 oz. lean ground chicken 1 egg white 1 tbsp seasoned bread crumbs ½ cup whole grain pasta, cooked ½ cup tomato sauce 1 cup green beans, steamed Directions Mix ground chicken […]
Print Rotisserie Chicken and Salad Serves: 1 A rotisserie chicken is the perfect food item to utilize for several meals. This recipe uses the chicken breast over a salad. When the meat is gone, the bones can be re purposed into soup. Ingredients 1 4-oz. skinless chicken rotisserie breast 2 cups mixed greens 1 tsp olive […]