Makes 1 Serving
Ingredients
• 4 slices turkey bacon, cooked
• 3 slices 100 percent whole-wheat bread
• 1 tablespoon of light mayonnaise
• 4 ounces sliced turkey breast
• 4 slices fresh tomato
• 2 ounces (1/2cup) reduced-fat cheddar cheese, shredded
Directions
1. Put bacon atop 2 paper towels on a microwave-safe plate; lay another towel
on top.
2. Microwave until crisp, about 2 minutes.
3. Spread one side of a bread slice with light mayonnaise and top with the turkey
bacon
4.Top 2 slices of bread each with half of the turkey, tomato,
and cheese.
5. In a non-stick pan, Grill sandwiches until golden, 3-4
minutes per side. Cut in half; serve
Nutritional Facts
(Per Serving)
• Calories: 668
• Protein: 66g
• Carbohydrates: 58g
• Fat: 22g
Makes 6 Servings
Ingredients
• 3 boneless, skinless chicken breasts weighing about 6 oz. each
• 1/4 cup / 60 ml of oat bran
• 1/4 cup / 60 ml of wheat germ
• 1 Tbsp / 15 ml coarsely ground flaxseed
• 1/4 cup / 60 ml coarsely ground almonds
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml white pepper
• Pinch garlic powder
• 1/2 cup / 120 ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment
paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about
1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container
with a tightly fitting lid. Shake well. This is your coating
mixture.
4. Combine water and egg in a medium bowl. Dip each
piece in the water/egg-white mixture. Then dip each piece
in the coating mixture. Make sure each piece is well
coated.
5. Place on the baking sheet. When all of your chicken
has been coated and your baking sheet is full, place in
the oven and bake for 10-15 minutes or until golden.
Nutritional Facts
(Per Serving)
• Calories: 100
• Protein: 12g
• Carbohydrates: 7g
• Fat: 3.5g
Makes 4 Servings
Ingredients
• 4 large fresh chicken breasts, boneless and skinless (average 8oz per
breast)
• 4 cups fresh spinach
• 2 Tbsp of garlic
• 1/4 cup walnuts crushed
• Salt
• Fresh ground black pepper
• Olive oil (not extra virgin)
Directions
1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and
lay out flat leaving attached at one end like a book) and lay out flat on cutting
board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen
just thaw.
4. Spread garlic onto one half on inside of chicken
breasts.
5. Sprinkle with crushed walnuts and spinach on top of
walnuts.
7. Fold top over and place on a rack fitted inside a sheet
pan or roasting pan.
8. Place chicken in oven and bake for 20 minutes at 400.
Then reduce heat to 325 and roast for an additional 30
minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.
Nutritional Facts
(Per Serving)
• Calories: 407
• Protein: 55g
• Carbohydrates: 4g
• Fat: 19g
Makes 6 Servings
Ingredients
• 2 lbs of Ground Turkey
• 1 teaspoon of olive oil
• 1 diced Onion
• 1 teaspoon of Garlic (optional)
• 1/3 cup Dried Tomatoes
• 1 cup of Whole Wheat Bread Crumbs
• 1 Whole Eggs
• 1/2 cup of Parsley
• 1/4 cup of Low Fat Parmesan
• 1/4 cup Skim Milk
• Salt and Pepper
• 1 teaspoon of Oregano
Directions
1. Cook the Onion with Olive Oil separately
2. Mix everything together in a big bowl, add the cooked
onions
3. Put the mix in a big baking pan
4. Bake at 375-400 F for about 30 minutes
Nutritional Facts
(Per Serving)
• Calories: 393
• Protein: 46g
• Carbohydrates: 14g
• Fat: 17g
Makes 8 Slices
Ingredients
• 2 Eggs
• 2 Tablespoon of Fat Free Whipping Cream
• 2 Bananas
• 6 Scoops of Vanilla Protein Powderhigh protein BAnana bread
• 1/2 teaspoon of Vanilla Extract
• 1 teaspoon of Banana Extract
• 1/3 cup of Water
• 1 teaspoon of Baking Soda
Directions
1. Mix everything in a blender. Blend until smooth
2. Poor the mix in a loaf pan
3. Bake for about 30 minutes at 325 degrees F.
Nutritional Facts
(Per Slice)
• Calories: 157
• Protein: 25g
• Carbohydrates: 12g
• Fat: 1g
Ingredients
• 6oz Sweet Potato
• 1/2 cup Oatmeal
• 4 Egg Whites
• 1 Egg (with yolk)
• 1/2 teaspoon of Vanilla Extract
• 1/2 teaspoon of Cinnamon
• 1/4 cup Fat Free Plain Yogurt
Directions
1. Pierce the sweet potato a few times with a fork. Wrap in a paper towel and
cook in the microwave for 5 minutes at full power, or until tender. Cool slightly,
and remove the skin with a small knife.
2. Meanwhile, process the oats in a blender or food processor until powdery.
Transfer the oats to a large bowl. Break the sweet potato
into chunks, and place in the food processor. Blend until
smooth. Transfer to the bowl with the oats, and stir in the
egg, egg whites, vanilla, cinnamon and yoghurt.
3. After mixing together all the ingredients in a blender,
spray some pam (or other cooking spray), drop by
spoonful onto the plan, flipping when bubbles start to
form.
Nutritional Facts
(Per Serving)
• Calories: 508
• Protein: 35g
• Carbohydrates: 74g
• Fat: 8g
Makes 1 Serving (6 pancakes)
Ingredients
• 1/4 cup Oatmeal
• 6 Egg Whites
• 1 tbsp of ground Flax
• 1/4 teaspoon of Baking Soda
• 1/2 teaspoon of Cinnamon
• 1/2 teaspoon of Stevia
Directions
1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some pam (or
other cooking spray), drop by spoonful onto the plan, flipping when bubbles
start to form.
3. Make about 6 pancakes
Nutritional Facts
(Per Serving)
• Calories: 259
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4g
