RECIPES
These recipes come from me experimenting with what I like as I have worked the program over the past 2 1/2 years. These are things I eat on a regular basis and will switch them up every once in awhile.
Morning Oat Bran3 TBLS of Oat Bran (Optional)
1/2 Cup of Water Microwave 1 minute then remove and add.... 1 tsp of Butter (Fat) 2 TBLS of Sugar Free Syrup (condiment) * You can also add Cinnamon if you would like to it Oat Bran Pancake or Muffin3 TLBS of Oat Bran
2 Eggs (Full Protein) - Add Cinnamon Microwave for 1 minute then.... Melt 1 tsp of butter on top (Optional) 2 TBLS of Sugar Free Syrup (Condiment) If you use this recipe as a pancake then I just use the 1 tsp of butter on the cooking pan. Egg Omelet1 Egg (1/2 Protein)
.5 oz Cheese (1/4 of a protein) 1 oz of Sausage/Turkey Pepperoni (1/4 of a protein) 1/4 cup of Salsa (Condiment) Dash of McCormick "Montreal Chicken" Spice (Condiment) Stir and put in Microwave for 3 minutes Smoothie8 oz Frozen Fruit (Fruit)
1/2 cup of Milk (1/4 of a Protein) 1/2 cup of Plain Yogurt (1/2 of a Protein) Put in Blender and mix. It's a nice real thick smoothie and plenty filling. At times I have also added my 3 TBLS of Oat Bran to it but usually I like to have that separate. Remember when you make the smoothie that you still have 1/4 of a protein to eat so sometimes I will just grab 1 oz of or of turkey bacon to finish of the breakfast. Spagetti Squash16 oz of Steamed Spagetti Squash Cooked and Shredded (Veggies)
2 oz of Cheese 1/2 cup of Spegetti Sauce (Condiment) Couple of Dashes of Italian Seasonings (Condiment) Garlic (Condiment) 2 TBLS of Lighthouse Ranch Dressing (Fat - Dressing) Blend Condiments with Dressing and pour over cooked Squash then put in microwave for a minute or so to melt the cheese. Butternut Squash Fries (Favorite)Butternut (Veggie)
This is one dish that I never know how many oz it will be until I cook it. I weigh the fries once cooked then make up the difference with another veggie for that particular meal. Peal Butternut then slice up into little fries pieces and place on a cookie pan that is pre sprayed with cooking spray. Fill the entire cookie sheet up then spray the top of the fries with the cooking spray again and then Spaghetti Squash Pizza8 oz cooked and shredded Spaghetti Squash (Vegetable)
8 oz of other Veggies (Vegetable) Such as... Onions, cauliflower, sweet peppers, cilantro, jicama, zucchini, tomatoes, Green chilies, Red peppers, green peppers, radishes and other veggies to your liking. 1 oz cheese sprinkled on top (Protein) 2 oz of Grilled Chicken (Protein) 1/2 cup of Pizza Sauce (Condiment) Sprinkle of Italian Spice (Condiment) Balsamic Vinegar (Condiment) 4 oz of Quinoa (Grain) Precook Spaghetti Squash in Microwave then fork out 8 oz of it. Spray pan with some cooking spray so the squash doesn't stick. Spread out thin layer of squash as the base of your pizza then spread out the pizza sauce. Sprinkle the remainder 8 oz of Veggies on then top it with cheese and Chicken. On the very top, I sprinkle the 4 oz of Quinoa which makes the quinoa very crunchy after it comes out of the oven. This dish definitely tastes like it was made in the restaurant. Place pizza on top rack in a 420 degree oven for about 30 minutes or until cooked well. Enjoy! |
Black Bean YUM4 oz of Black Beans (1/2 Protein)
1 oz Cheese (1/2 Protein) 1/2 Cup of Salsa (Condiment) 1 TBLS of Balsamic Vinegar (Condiment) Put in Blender (I use my bullet) and blend together, sprinkle cheese on top and put in microwave to melt. Cauliflower16 oz of Cauliflower (Vegetable)
1 TBLS of Mustard (Condiment) 1/2 Cup Salsa (Condiment) 2 oz of Cheese (Full Protein) 4 oz of Quinoa (Grain) - only if you are eating grain, otherwise leave outDash of McCormick "Montreal Chicken" Spice (Condiment) Steam Cauliflower then throw all other ingredients in and stir til cheese is melted. This is by far one of my most favorite dishes so far. Stir Fry16 oz of Veggies (Vegetable)
Such as.. onions, water chesnuts, green peppers, broccoli, cauliflower, sweet peppers, celery, cabbage, carrots and any other veggie you like. 4 oz of Grilled Chicken (Full Protein) 1/2 Cup of Pineapple (Fruit) 4 oz of Quinoa (Grain) 2 TLBS of Newman's Own Balsamic Vinaigrette Dressing (Dressing Fat) 1/4 Cup of Soy Sauce (Condiment) 1/4 Cup of Balsamic Vinegar (Condiment) 1/4 Cup of Rice Vinegar (Condiment) Weigh out the veggies before you steam them in the Soy Sauce, Balsamic and Rice Vinegar. Add Pineapple just before it's done. Poor dish into a bowl and then drizzle the dressing over the top. This makes for a great all in one dish. You can also cook it with 2 oz of Grilled Chicken and then add 1 oz of Parmesan Cheese on it when it's done. That is also amazingly good. You can use other meats as well. I have tried it with fish. Famous BEXY Salad16 oz of Veggies (Vegetable)
Such as.. onions, water chesnuts, green peppers, broccoli, cauliflower, sweet peppers, celery, cabbage, Banana peppers, pickles, carrots and any other veggie you like. 2 oz of Grilled Chicken or other kind of meat (1/2 Protein) 1 oz of Parmesan Cheese (1/2 Protein)Dash of McCormick "Montreal Chicken" Spice (Condiment) Full Lime (Condiment) This is what really makes the Salad good I think. 1/2 Cup of Salsa (Condiment) 2 TBLS of Lighthouse Ranch Dressing (Fat - Dressing) 4 oz of Quinoa (Grain) This is another whole meal in one Veggie Soup16 oz of Veggies (Vegetable)
Such as.. onions, water chesnuts, green peppers, broccoli, cauliflower, sweet peppers, celery, cabbage, carrots and any other veggie you like. Beef or Chicken Bouillon added to water 4 oz of Meat (Protein) 4 oz Quinoa (Grain) Put in pot and let simmer 15-20 minutes. Tomato Basil Soup10 Roma Tomatoes 1 Cup Milk - Blend together 2 Tsp of Olive Oil 1/2 of a Yellow Onion diced up - put in pan until Onions are soft and soft. 1 Tlbs of Basil 1 Tlbs of Beef Bullion Mix everything together and heat on high until it comes to a boil then reduce to medium heat for about 20 minutes. Love this dish. It's really thick and yummy and filling. You can also add meet to it if you would like. I have also tried it with little chunks of cauliflower in it. |