Tilapia Zucchini Bundles (2 servings)

(2) 4 oz. tilapia fillets


1 small lemon, thinly sliced

1 small zucchini, thinly sliced,

4 cherry tomatoes, halved

dried dill weed

dried basil


Preheat oven to 425. For each bundle, place 1 tilapia fillet on a piece of heavy-duty foil. Sprinkle with lemon-pepper. Top with slices of lemon, zucchini, and 4 tomato halves. Sprinkle with dill and basil.

Fold foil around fish and seal tightly. Place on a baking sheet and bake at 425 degrees F for 12-18 minutes, or until fish flakes easily with a fork.

 Nutritional Information (per bundle):

Calories: 160

Protein: 30

Fat: 3

Carbohydrates: 3

Fiber: 1


Muffin Tin Eggs (6 servings)

6 large eggs

3 slices sliced deli turkey

¾ c Fat Free shredded Cheddar Cheese


Preheat oven to 350. Oil each tin of a standard muffin pan. Cut slices of ham in half and put a half in each tin, lining the bottom sort of like a cupcake wrapper. In a bowl, beat eggs with a fork and add cheese. Stir to combine. Fill muffin tin evenly. Baked at 350 for 20-25 minutes, or until a knife comes out of the center cleanly.

Nutritional Information (each muffin):

Calories: 108

Protein: 14

Fat: 6

Carbohydrates: 1

Fiber: 0

Zucchini Pizza Bites (1 serving)

4 slices large zucchini ¼” thick

Olive oil spray

Salt and pepper (to taste)

2 tbsp plain tomato sauce

Dried basil

Dried oregano

¼ c shredded part skim mozzarella


Cut zucchini about ¼ inches thick. Spray both sides lightly with oil and season with salt, pepper, basil, and oregano. Broil or grill zucchini for a couple minutes on each side. Top with sauce and cheese and broil for another couple minutes.

Nutritional Information:

Calories: 125

Protein: 8

Fat: 6

Carbohydrates: 10

Fiber: 3


Pigs without Blankets (1 serving)

5 Little Smokies

2 oz Colby Cheese


Use parchment paper on a cookie sheet so the cheese doesn’t stick (trust me, cooking spray doesn’t work, foil doesn’t work). Preheat oven to 350 degrees. Put half the cheese in 5 little piles. Place a little smokie on top of cheese and top with the rest of the cheese. Bake for 5-10 minutes until the cheese has turned crunchy – you don’t want it to be like stretchy melted cheese. It’ll need more time in the oven if it looks melted rather than dried. Let cool so cheese will finish hardening and enjoy.

Nutritional Information (for all 5 Pigs):

Calories: 390

Protein: 21

Fat: 33

Carbohydrates: 3.5

Fiber: 0

Chia Seed Pancakes (2 servings)

¼ c whole chia seed

3 large eggs

½ c cottage cheese

1 tsp baking powder

1/8 tsp vanilla extract

1 packet sweetener (optional)


Combine all ingredients in a blender until fully mixed. Cook 4 separate pancakes on a heated griddle. You may add small amounts of water to batter to thin it out if you prefer.

Nutritional Information:

Calories: 220

Protein: 17

Fat: 14

Carbohydrates: 10

Fiber: 6


Fat Bombs (10.5 half ounce servings)

½ c coconut oil (use virgin, cold pressed)

2 tbsp unsweetened cocoa powder

1 tbsp peanut butter

1 tbsp sugar (use stevia for a no carb recipe)


Melt coconut oil and peanut butter. Add cocoa powder and sweetener and mix well. Pour into silicone molds in half ounce portions – silicone mini muffin cook wear works well. Put in refrigerator and when solid, transfer to a bag or container. Keep refrigerated otherwise they will melt.

Nutritional Information (per half ounce portion):

Calories: 114

Protein: 0

Fat: 12

Carbohydrates: 2

Fiber: 0

Mostly Bulletproof Coffee (1 serving)

1 cup brewed coffee

7 grams coconut oil (1/2 tbsp)

1 tsp sugar (or substitute preferred sweetener)


Brew coffee to desired strength. Put brewed coffee in a blender with coconut oil and sugar. Blend well, about 30 seconds to 1 minute, depending on blender. When coffee looks light like a latte, it’s done. There should be a froth on top when it’s combined, but not oily. If coffee is oily on top, blend a little longer. For lighter coffee, double the coconut oil.

Nutritional Information:

Calories: 82

Protein: 0

Fat: 7

Carbohydrates: 2 (0 if alternative is used)

Fiber: 0


Chocolate Peanut butter Cheesecake (1 serving)

3 ounces Philadelphia Original cooking cream cheese

1 whole large egg

½ tsp lemon juice

¼ tsp vanilla extract

2 tbsp PB2

1 tbsp unsweetened cocoa powder

½ tsp sugar (use stevia to reduce carbs by 2)


Combine all ingredients together with a whisk in a microwave safe bowl. Microwave for 90 seconds, stirring at each 30 second interval. After the last 30 seconds, stir then smooth the top of cheesecake and put in fridge for 30 minutes to an hour.

 Nutritional Information:

Calories: 278

Protein: 16

Fat: 20

Carbohydrates: 14

Fiber: 4

Balsamic Pepper Chicken (4 servings)

16 oz of boneless skinless chicken breasts

2 tsp lemon-pepper seasoning

1/3 c balsamic vinegar

¼ c chicken broth

2 cloves garlic, minced


Place chicken into a 4 qt crockpot. Pour in balsamic vinegar and chicken broth. Sprinkle lemon pepper and minced garlic over chicken. Cook on low for 7-8 hours or high for 4-6 hours.

 Nutritional Information:

Calories: 124

Protein: 23

Fat: 3

Carbohydrates: 3

Fiber: 0

Spinach Mozzarella Chicken Breasts (6 servings)

3 large chicken breasts, sliced lengthways to make 6

Salt and pepper to taste

1 tsp olive oil

3 crushed garlic cloves

10 oz bag frozen spinach, drained

3 oz shredded part skim mozzarella

½ c roasted red pepper, sliced into strips

Cooking spray


Preheat oven to 400 degrees. Season chicken with salt and pepper. Spray a pan with oil. Cook chicken until no longer pink. Heat a saute pan on medium heat. Add oil and garlic and saute for a couple minutes. Add spinach and salt and pepper, cook until warm. Place cooked chicken on lined baking sheet. Divide spinach and garlic mixture evenly between chicken breasts. Top each breast with ½ ounce mozzarella cheese and slices of red pepper and bake until cheese is melted, about 7-8 minutes.

 Nutritional Information (per breast):

Calories: 153

Protein: 24.5

Fat: 4

Carbohydrates: 4

Fiber: 1


Chia Seed Flat Wrap (4 servings)

4 tbsp white chia seed

2 whole large eggs

½ cup cottage cheese

1 tsp baking powder

¼ tsp onion powder (or other seasonings, to taste)

1-2 tsp water to thin batter


Pour onto a hot skillet. Spread the batter as thin as possible onto the skillet to create a large thin wrap. Flip and finish cooking. Once done, wrap can be used immediately or stored in the refrigerator. Use for sandwiches, wraps, or whatever else you desire.

 Nutritional Information:

Calories: 94

Protein: 7

Fat: 6

Carbohydrates: 5

Fiber: 3

Cauli-Tots (5 servings)

12 oz bag of frozen cauliflower

1/3 c grated Parmesan Cheese

Salt, pepper, onion powder, etc. to taste


Cook cauliflower about 6 minutes in the microwave, covered. Let cool and drain off any water. Put in food processor and process until it is it is a smooth consistency. Squeeze as much water out of the mixture as possible. Once enough water is removed, cauliflower will hold its shape. Shape into 30 “tots” and roll in parmesan cheese. Put tots on a greased cookie sheet and freeze for 30 minutes to help them hold their shape. Tots can also be frozen in this step to keep for preparing later. When ready to bake, preheat oven to 400 degrees. Bake for 10 minutes, rotating tots halfway through to help even browning.

 Nutritional Information (serving = 6 tots):

Calories: 38

Protein: 7

Fat: 4.5

Carbohydrates: 5

Fiber: 1

 Tomato Tuna Sliders (2 servings)

1 large tomato

1 can light drained tuna

2 tbsp light mayonnaise

Salt and pepper, to taste

2 ounces cheddar cheese


Mix drained tuna with mayonnaise and salt and pepper. Slice tomato into 4 thick slices and place on a foil lined baking sheet. Top each slice with the tuna mixture and put ¼ of the cheese onto each one. Broil until cheese is melted.

 Nutritional Information (2 sliders):

Calories: 207

Protein: 12

Fat: 13

Carbohydrates: 5

Fiber: 1

Avocado Egg Salad (3 half cup servings)

2 large hard boiled eggs, set yolks aside and chop whites

2 hard boiled egg whites, chopped

½ medium avocado, cut into pieces

½ tbsp. light mayonnaise

½ tbsp. fat free plain yogurt

¼ tbsp. chopped chives

1 tsp red wine vinegar

¼ tsp kosher salt (use 1/8 tsp if using table salt)

Pepper, to taste


Mix 2 egg yolks with the avocado, light mayonnaise, yogurt, chives, vinegar, salt, and pepper. Mash with a fork. Mix in the egg whites and adjust salt and pepper to taste. Serve on lettuce or using wrap of choice.

 Nutritional Information:

Calories: 155

Protein: 9

Fat: 12

Carbohydrates: 4.5

Fiber: 3

Roasted Parmesan Green Beans (4 servings)

12 oz green beans (pat dry after washing)

2 tsp olive oil

Salt and pepper to taste

¼ tsp garlic powder

1 ½ tbsp. shredded parmesan cheese


Preheat oven to 425. Wash green beans well, trim, and pat dry. Line baking sheet with foil. Put green beans in a bowl and drizzle oil over them. Season with salt, pepper, and garlic powder and toss to coat evenly. Spread out in a single layer on baking sheet and place on the lower half of your oven. Cook for 10 minutes, flip beans and bake another 5 minutes. Remove from oven, sprinkle parmesan cheese on and serve.

 Nutritional Information:

Calories: 62

Protein: 3

Fat: 3

Carbohydrates: 8

Fiber: 4

Tuna Salad Boats (2 servings)

1 can light tuna in water, drained

¼ c chopped celery

¼ c chopped red onion

¼ c chopped broccoli

2 tbsp light mayonnaise

1 tsp red wine vinegar

Pepper and salt to taste

Fresh Spinach leaves


Mix all ingredients together and scoop into spinach leaves.

 Nutritional Information:

Calories: 160

Protein: 22

Fat: 6

Carbohydrates: 4

Fiber: 1

Stuffed Zucchini (4 servings)

4 medium zucchini

1 tsp butter

½ small onion, diced

3 cloves garlic

1 oz white wine

20 oz package 99% fat free ground turkey

1 large egg white

¼ c parmesan cheese

1 c fat free chicken broth

2 tbsp quick oats

1 tsp each of paprika, fresh rosemary, garlic powder, marjoram, and dried basil

Salt and pepper to taste


Preheat oven to 400. Cut Zucchini in half, lengthwise, and scoop out flesh leaving about ¼” zucchini. Arrange in a baking dish. Chop flesh into pieces. Melt butter in pan and add onion and garlic. Add zucchini pieces and cook a few minutes. Season with salt. Add wine and cook until it reduces. Add ground turkey and season again with salt and pepper until turkey is cooked. Add the rest of the seasonings, mix well, and cook another minute. Put turkey in a bowl to cool. Once cool, add parmesan and egg white, mixing well. Using a spoon and fill each zucchini, press down and top with oats. Pour chicken broth in bottom of baking dish, cover, and bake 35 minutes.

 Nutritional Information (2 halves):

Calories: 215

Protein: 31

Fat: 5

Carbohydrates: 11

Fiber: 3

Cheese “Chips”

1 oz shredded regular fat cheddar cheese

Parchment paper


Preheat oven to 350 Degrees. Line baking sheet with parchment paper. Put little lumps of cheese on different areas of the parchment paper, being sure to spread them out so they have room to “grow”.  Each lump should be about 1 tsp of cheese. Put on center rack for about 7 minutes. If cheese is starting to brown, take it out, otherwise give it another minute or two. Allow cheese to cool, and it will harden into “chips”. Enjoy by themselves or with a dip/salsa.

 Nutritional Information (for full fat cheddar cheese):

Calories: 110

Protein: 6

Fat: 9

Carbohydrates: 1

Fiber: 0

 Shrimp Salsa (4 servings)

8 oz cooked peeled shrimp, diced

2 vine ripe tomatoes, diced

3 tbsp red onion, diced

1 tbsp jalapenos, diced (to taste)

1 tbsp minced cilantro

1 lime

Pinch salt


Combine diced onions, tomatoes, and salt in a bowl. Juice the lime into the same bowl. Mix well and let sit for about 5 minutes. Combine with the rest of the ingredients and salt to taste. Refrigerate and let flavors meld together at least an hour before serving.

 Nutritional Information (a little over ½ cup):

Calories: 75

Protein: 12.5

Fat: 1

Carbohydrates: 4.5

Fiber: 1

Baked Garlic Lemon Tilapia (3 servings)

3 large tilapia filets (about 6oz each)

2 cloves crushed garlic

1 tbsp butter

1 tbsp lemon juice

2 tsp fresh parsley

Salt and pepper to taste


Preheat oven to 400 degrees. Melt butter over low heat in a small pan. Add garlic and saute on low for one minute. Add lemon juice and turn off heat. Spray the bottom of a baking dish lightly with cooking spray. Place fish in baking dish and season with salt and pepper. Pour lemon butter mixture on the fish and top with the parsley. Bake at 400 for about 15 minutes, or until fish is done.

 Nutritional Information:

Calories: 200

Protein: 33

Fat: 7

Carbohydrates: 1

Fiber: 0

Cottage Cheese Pancakes

24oz cottage cheese

12 eggs

1/4 cup oil

1/3 cup almond meal

1/3 cup flax seed meal

1/2 tsp salt

put in blender in order given.  blend well.  fry on hot griddle

No responses yet