Smoothie, ice cream or slush this refreshing snack brings back memories to a tropical place where piña colas are for breakfast, lunch and dinner. Even though, there’s no coconut involved in the recipe.
1 1/2 cup of celery washed and sliced
1 cup of frozen pineapple chunks
1cup of low fat plain Greek yogurt
1 1/2 cup of water
1tbsp honey
1 handful of ice
*Freeze for 1hr for a slushy feel. 3 hr freeze for an ice cream feel. Enjoy!
Cherry pies. Cherry cakes! Cherry anything! But even better when you can have it for breakfast, absolutely guilt free!
1 cup low fat plain Greek yogurt
1 cup cherries (put on microwave or stove for 2mns to warm up)
1tbsp Hemp seed & 1tbsp chia seeds
Mix. Enjoy 😉
2 whole wheat tortillas
1/4 cup pasta sauce
1/2 teaspoon Italian seasoning
1/2 clove garlic, minced
1 cup red bell pepper, chopped
1/2 cup mushrooms, chopped
2 slices ham, chopped
1/2 cup low-fat shredded mozzarella
1 tablespoon basil, chopped (optional)
NUTRITION INFORMATION PER SERVING
Protein: 16g, Total Fat: 11g, Carbs: 30g, Calories: 285kcal, Fruits: 0 servings, Vegetables: 1.02 servings
1. Place tortillas on large baking sheet in a single layer; set aside.
2. In a small bowl, stir together pasta sauce, Italian seasoning and garlic. Spread evenly among tortillas. Sprinkle each with red pepper, mushrooms and ham. Top with mozzarella.
3. Bake in preheated 400°F oven for about 8 minutes or until cheese is melted. Sprinkle with basil before serving, if using.
Substitute with veggies you actually enjoy. I did half green bell peppers and some black olives. I didn’t have mushrooms so I added 1/2 cup of chicken. For the ham, I used roast beef 🙏🏼 For the tortilla I used NAAM.
SERVINGS: 2
12 ounces low-fat plain Greek yogurt 2/3 cup rolled oats uncooked
1/2 cup sliced almonds
2/3 cup strawberries
2 teaspoons vanilla extract
NUTRITION INFORMATION PER SERVING
Protein: 26g, Total Fat: 18g, Carbs: 42g, Calories: 428kcal, Fruits: 0.33 servings, Vegetables: 0 servings
DIRECTIONS
In a small bowl, combine ingredients.
No almonds so I added pecans instead. Same amount.
kinda wanted to me sweet so I also added 1tsp to the jar I’ll be eating first.
Leaving it overnight is best but if not able to. Enjoy one now and you’ll have one to enjoy with the overnight flavors for tomorrow 🥰
SERVINGS: 1 DIRECTIONS
1 teaspoon olive oil
1/4 cup green bell pepper, chopped 1/4 cup red onion, chopped
1 egg beaten
1/2 avocado seeded
1 pinch salt
1 pinch pepper
NUTRITION INFORMATION PER SERVING
Protein: 8.4g, Total Fat: 20g, Carbs: 12g, Calories: 253kcal, Fruits: 0 servings, Vegetables: 0.61 servings
1. Heat oil in a non-stick skillet over medium heat.
2. Add peppers and onions and stir until soften
3. Move veggies to one side of the skillet. Add egg to
the other side of the skillet and stir gently until set. 4. Fold veggies into scrambled egg.
5. Mound scrambled egg into avocado cavity and on
top of the avocado.
6. Season with salt and pepper if desired.
I got the picture from forspoon.com since my avocado was a bit old 😅 and the eggs a little burnt 😅yup not a pretty picture not even a little bit. But it was yummy, that I can say it was! 😃🤤🙏🏼
SERVINGS: 2
Salad Jar- 2 mason jars
12 ounces medium shrimp, peeled and deveined 2 dashes salt
2 dashes pepper
1 cup radish, sliced
1 cup grapes, halved
6 cups romaine lettuce, chopped
2 tablespoons feta cheese, crumbled
2 teaspoons olive oil
Citrus Dressing
2 tablespoons lime juice 2 tablespoons olive oil 2 dashes mustard
2 dashes salt
2 dashes pepper
NUTRITION INFORMATION PER SERVING
Protein: 37g, Total Fat: 21g, Carbs: 22g, Calories: 410kcal, Fruits: 1.13 servings, Vegetables: 2 servings
DIRECTIONS
Prep Salad Jar Ingredients
1. Season shrimp with salt and pepper. Preheat oil in a skillet over medium high heat. Add the shrimp to the pan and cook for 2-3 minutes on each side, until the shrimp is pink and cooked through. Set aside and let cool.
2. Slice radishes and grapes. Chop lettuce. Set aside. 3. Whisk dressing ingredients together.
Assemble Salad Jar
1. First layer: Pour dressing into a 32 ounce mason jar/container.
2. Second layer: Place radishes and grapes next. 3. Third layer: Place shrimp on top of radishes and
grapes.
4. Fourth layer: Sprinkle feta cheese on top of
shrimp.
5. Stack Romain
6. Note: Salad jars can be prepped and stored
overnight. Evenly divide ingredients amongst
all jars.
7. To serve: shake jar before serving -
I used cranberries instead of grapes. And 3cups of Romain and 3 cups of spinach. Since I realized that following this program is more pricey than having the professionals meal prep for you. One thing is for sure, I have learned several new ways to snack and prep my own. Also added 3oz of shrimp (only) and the rest of chicken tuna.
Will be making this agains and again 🤤🤤 so I will most definitely need to buy 32 0z mason jars. Tasty eating. Healthy living 🥰🙏🏼
SERVINGS: 2
DIRECTIONS:
1 cup rolled oats
2 cups water
1/4 teaspoon salt
1/4 cup regular cheddar
1 teaspoon butter
2 medium eggs
NUTRITION INFORMATION PER SERVING
Protein: 17g, Total Fat: 16g, Carbs: 37g, Calories: 353kcal, Fruits: 0 servings, Vegetables: 0.15 servings
1. In a small pot, add the oats, water and salt. Place it on medium-high heat, just until the water comes to a boil. Immediately turn the heat to low and place a lid on the pot. Cook for 5 minutes, until your oatmeal smooth and thin, or use slightly less if you want a thick oatmeal.
2. Just before oatmeal is done, add cheese.
3. Melt the butter in a pan on medium heat. Crack in
the eggs, then cover. Fry until the yolks are runny but the whites are cooked, then top each bowl with eggs and cheese.
Okay I’ll be honest about this. First I’m sure the picture does not do the flavors any justice. And second, I have never ate oatmeal with garlic salt , cheese and an egg on top. Finally, this was the tastiest oatmeal I’ve ever had! Couldn’t wait to share it with y’all 🙏🏼✨ And yes, my belly is satisfied and filled with healthy yummy food from this ✔️ Try it out. It’s worth it ♥️
1 cup of pineapple
1 cup coconut water
1 cup plain Greek yogurt
1 cucumber
1tbsp chia seeds
It’s so hard to get back on track after a weekend of fun. But you need to learn how to think about it this way: What are your goals? What lifestyle do you envision yourself in? There is nothing wrong with where you are. Still, be loving with yourself and your journey. I applied this method today and realized WOW! It works! ✨💖✨ I hope this works for you.
Here goes a smoothie I enjoyed making and drinking!
Makes 1 serving 🙏🏼
1 cup frozen cherries
1 cup 2% milk
6 oz low-fat plain Greek yogurt
2 handfuls spinach
NUTRITION INFORMATION PER SERVING
Protein: 35g, Total Fat: 4g, Carbs: 40g, Calories: 340kcal, Fruits: 1.58 servings, Vegetables: 1 servings
1. Place cherries, milk, yogurt, and spinach in a blender, blend until liquefied. Enjoy 🤤 😋
Nothing to do with the recipe. I actually didn’t take a picture of it. But most definitely to let you know, that you’re not alone 🙏🏼✨✨✨✨✨✨💖✨
SERVINGS: 2 DIRECTIONS
2 cups kale
2 cloves garlic, minced, separated
12 ounces extra firm tofu, pressed, crumbled 3/4 cup canned kidney beans, rinsed
1 teaspoon low sodium soy sauce
1/4 teaspoon of turmeric
1/4 teaspoon cayenne
1 tablespoon nutritional yeast
1 dash salt
1 dash pepper
4 corn tortillas
NUTRITION INFORMATION PER SERVING
Protein: 27g, Total Fat: 12g, Carbs: 45g, Calories: 377kcal, Fruits: 0 servings, Vegetables: 0.5 servings
1. In a skillet, sauté kale with garlic until thoroughly cooked.
2. Add crumbled tofu, beans, garlic, soy sauce, and turmeric. Stir to combine.
3. Cook for 5-8 minutes and stir occasionally to heat all the way through. Add cayenne to taste.
4. Remove from heat and stir in nutritional yeast, salt and pepper.
5. Serve warm in a tortilla.
Serve with half a cup of grapes. No excuses, if there’s no time to cook, please hit up FLEXEDFOODS CO. For them to hook you up with their yummy prep meals! Ps: this is not an advertisement. This is real shit to help ya out because I care ✨💖✨
SERVINGS: 1
Wrap
1 whole wheat tortilla
4 ounces precooked, chicken breast thawed
2/3 avocado, sliced
4 cherry tomatoes, halved
1 cup spinach, chopped
Serve with
8 baby carrots
1 tablespoon regular hummus
DIRECTIONS
1. Wash and prepare vegetables as needed.
2. Lay out the tortilla on a board or flat plate. Top
with chicken breast, avocado, cherry tomatoes,
and spinach. Fold the wrap.
3. Serve with baby carrots and hummus.
NUTRITION INFORMATION PER SERVING
Protein: 42g, Total Fat: 15g, Carbs: 34g, Calories: 425kcal, Fruits: 0 servings, Vegetables: 1.54 servings
Vegetarian: Substitute baked firm tofu Protein: 36g, Total Fat: 22g, Carbs: 40g, Calories: 488kcal
Getting the right tortilla matters 😅 I mean you can always eat it as a taco but as a wrap it’s way more fun to eat!
SERVINGS: 2
4 cups spinach, chopped
1 cup cooked lentils
2/3 cup cooked brown rice
10 ounces canned salmon, flaked 2 tablespoons olive oil
2 teaspoons mustard
NUTRITION INFORMATION PER SERVING
DIRECTIONS
1. Toss together the spinach, lentils, brown rice, and canned salmon.
2. To make the dressing, whisk together oil and mustard, and toss into the salad.
Protein: 41g, Total Fat: 22g, Carbs: 42g, Calories: 526kcal, Fruits: 0 servings, Vegetables: 1 servings
Vegetarian: Substitute Vegan Fish “Good Catch” Protein: 23 grams, Total Fat: 11g, Carbs: 57g, Calories: 370kcal
Ps: I added a little bit of chicken broth and lemon to the dressing 😉🤤
Ps#2 eat one serving and save the rest for tomorrow.