LUNCH
Thai Chicken Wraps
Makes lunch for two for two days. Macros per serving: Calories 243/ Carbs 8/ Fat 11/ Protein 26 Ingredients WRAP 1lb boneless skinless chicken breast 12 romaine lettuce leaves 1 package coleslaw or broccoli slaw mix 3 green onions, thinly sliced cilantro SAUCE 1/4 cup...
Taco Salad
Makes 2 servings. Ingredients 1 lb lean ground beef or turkey 1 package of low sodium taco seasoning 3/4 cup of water 1/2 yellow onion, diced 1 medium tomato, diced 3 romaine hearts 1 can black olives, sliced 1 avocado fresh cilantro 1 small jar of salsa Instructions...
Spicy Tuna Salad
Makes a light lunch for two, add to a bed of greens of butter lettuce for a larger more voluminous lunch. Macros per serving: Calories 285/ Carbs 13/ Fat 26/ Protein 24 Ingredients 2 cans tuna, drained 20 green olives, chopped 2 green onions, chopped 1 jalapeno...
German Cucumber Salad
Macros per serving: 76 calories, 6g fat, 1g protein, 5g carbs Ingredients 2 English cucumbers 1 tablespoon kosher salt 1/2 red onion sliced 1 clove garlic minced 3/4 cup sour cream 2 tablespoons apple cider vinegar 2 teaspoons fresh dill 1 teaspoon black pepper...
Thai Rice Bowl with Peanut Sauce
Rice Bowls are a great make ahead meal that can be changed and adapted in many ways to suit any flavours you like. INGREDIENTS: 3 cups shredded purple cabbage 1 cup chopped greens (spinach, mixed greens etc) 1 cup shredded carrots 1 cup chopped broccoli 2 cups Brown...
Turkey Stuffed Peppers
Ingredients: 1 lb lean chopped turkey meat 1 garlic, minced 1/4 onion, minced 1 tbsp chopped fresh cilantro or parsley 1 tsp garlic powder 1 tsp cumin powder Salt & Pepper to taste 3 large sweet red bell peppers, washed 1 cup fat free chicken broth 1/4 cup tomato...
Spaghetti Squash With Meat Sauce
Ingredients: 1 large spaghetti squash 1 can red sauce 1 package extra lean ground beef OR lean turkey 1 chopped green pepper 1 cup chopped mushrooms 1 Onion diced 2-3 garlic cloves minced Salt & Pepper Directions: 1.Preheat oven to 375 degrees 2.Cut squash in half...
Roasted Cauliflower Soup
INGREDIENTS: 1 small head cauliflower, cut into florets 1 Red Pepper sliced 2 tablespoons oil salt and pepper to taste 1 tablespoon oil 1 medium onion, diced 2 cloves garlic, chopped 1 teaspoon thyme, chopped 3 cups vegetable or chicken broth 1 cup aged white cheddar,...
Mexican Fiesta Rice Bowl
Ingredients: 1 cup cooked brown rice Zest and juice of 1 lime 1 cup black beans, drained and rinsed 9 ounces grilled chicken (chopped) 2 cups freshly chopped peppers ½ cup freshly chopped onion (or 1/3 cup of Green onion) 1 cup canned unsweeted, low salt corn 2-3...
Lettuce Wraps
Ingredients: 2 large cabbage leaf (Chinese Cabbage, Or use Boston Leaf Lettuce any leaf but these two hold more and have nutrients) 1/2 medium tomato, diced 1/2 cup cucumber diced ½ large carrot, shredded 1 TBSP ranch dressing (Approx 70 cals or under) 4oz Chicken or...
Greek Inspired Rice or Quinoa Bowl
INGREDIENTS: 1 cup shredded purple cabbage 1 cup chopped greens (spinach, mixed greens etc) 1/2 cup chopped tomatoes 1 cup chopped cucumber 2 cups Brown rice quinoa 1/4 cup green onion 1/4 cup pickles 12 oz chicken or Pork Tenderloin (Marinated in "Greek Soulvaki" is...
Salad Dressings
1) Olive Oil, Lemon & Garlic 1/2 Cup Olive Oil 1 Cup Lemon Juice 6 Garlic cloves minced 1/2 tsp Salt 1/2 tsp Pepper 2 Tbsp = 18 Calories 2) Homemade Ranch 2 Cups non fat Plain Greek Yogourt 1 Envelope of Ranch Dip Mix 1/2 Cup of Unsweetened Almond Milk or Skim...
Build Your Own Salad
If Eating as a Meal: Build quantity that support Caloric target but you must also ensure you incorporate of your Macro's (Protein, Carbs, Fats): Healthy Fats (ex avocado, nuts seeds or use a dressing that has a little bit of Extra Virgin Olive oil or coconut oil) as...