*ALL RECIPES MAKE ONE SERVING UNLESS OTHERWISE STATED
3/4C thawed shrimp
Shrimp Stir-Fry
3/4C thawed shrimp
1 egg
1/2C brown rice
1TBSP olive oil
2tsp low sodium soy sauce
Veggies: broccoli, mushrooms, tomatoes, peppers
Salt, pepper & other spices to taste
*Drizzle olive oil into saute pan, stir in shrimp & veggies. Add egg & cooked brown rice. Top w/ soy sauce &/or hot sauce.
1 natural chicken sausage (Aidells or Al Fresco)
2 cups broccoli slaw
1/4C sliced bell pepper
1/2C low sugar marinara sauce
optional: mushrooms, onions, garlic, spinach
*Slice sausage & brown in skillet w/ bell pepper & optional veggies. Add slaw & 1 TBSP water. Cover and simmer on low heat until slaw is tender. Add sauce to skillet and heat 1 additional minute.
Breakfast Tacos
1 natural chicken sausage (Aidells or Al Fresco)
1 egg
2 small corn tortillas
Veggies: bell pepper, tomato, salsa
*Remove sausage from casing, if it's in one, add egg. Toast or warm tortillas and fill w/ egg & sausage. Top w/ veggies
1 grilled chicken breast
1/2C cooked brown rice
1/2C sliced pineapple
Veggies: peppers, tomatoes, spinach
Optional: sesame seeds, soy or hot sauce
~ Saute pineapple & veggies in skillet. Mix in cooked chicken & rice. Add 1TBSP water to skillet & cover to steam on low for 2-3 min.
1 can solid white albacore (drained)
1/2C cooked brown rice
2TBSP Greek yogurt
Veggies: celery, pickle, cucumber
Salt & pepper to taste
2TBSP balsamic vinegar
Whole romaine leaves
~ Mix all ingredients together & spoon into leaves
Strawberry Cheesecake Crepes
1/4C whole wheat flour
1 egg white
1tsp olive oil
1/4C unsweetened soy, almond, coconut or skim milk
Filling: 1/2C Greek yogurt, 1TBSP sugar-free cheesecake pudding mix, 1/2C sliced berries
~ Combine flour, oil, milk & egg in small bowl. Pour 2-3TBSP of mixture onto sprayed skillet and roll to spread thin. Carefully flip crepe to cook both sides. Top with filling & berries. Fold.
Avocado Chicken Tostadas
3TBSP salsa
1/4C avocado
1TBSP lime juice
1tsp olive oil
1tsp chopped cilantro
2 corn tortillas
~ Slice cooked chicken. Mix w/ salsa, lime, oil & cilantro in bowl. Scoop mixture onto two corn tosada shells or toasted corn tortillas. Top with avocado.
1/2C oatmeal
3/4C unsweetened almond, soy, coconut or skim milk
1/2C sliced strawberries
1TBSP cinnamon
1TBSP flaxseeds
Optional: 1/2 scoop vanilla protein powder
~ Combine oats, milk & flaxseeds in bowl. Refrigerate overnight. Add berries, cinnamon and protein powder before eating.
Beef Soba Salad
Makes 4 servings
8 oz blade steak
1 clove garlic, mashed
1 tsp fresh grated ginger
1/2c low sodium tamari
juice of 2 limes
8oz soba noodles
1 large carrot, thinly sliced
1 bunch rapini, cut into 2" slices
1 small red onion, sliced into rings
2C baby spinach
1/2C chopped parsley
1tbsp coconut oil
sea salt and pepper to taste
~ Season steak with garlic, ginger, tamari and lime juice - refrigerate 1 hour. Cook soba noodles according to package - drain and set aside. Steam carrots and rapini until tender, 5 minutes
In large bowl, combine noodles, steamed veggies, raw onion, spinach and parsley. Heat oil, cook steak about 4 minutes per side. Slice cooked steak and add to bowl with other ingredients - toss
Serve and top with extra lime juice if desired.
Buckwheat Waffle
Buckwheat waffle mix (look in natural foods section), cook according to package. Sub honey instead of sugar
Add ins: 2TBSP flaxseeds or 2TBSP sunflower seeds
Toppings: 1/2C sliced berries, cinnamon, 1TBSP natural peanut butter OR 2 TBSP Greek yogurt, 1/2C sliced berries, sprinkle of Stevia
* Cook according to package. Use honey in place of sugar. The amount remains the same. Use a waffle iron or cook on skillet, as pancakes.
Pizza Wrap
1 whole wheat tortilla/high fiber
1/4C shredded mozzarella or a string cheese
1/3C low sugar marinara
3 slices canadian bacon
*Layer the topping onto one side of tortilla. Fold over and grill or microwave.
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