RAZI'S RECIPES
C ONTENTs
INTRO
BREAKFAST
CHICKEN
GROUND MEAT
SEAFOOD
PROTEIN DESSERTS
VEGAN
1-3
4 - 32
33 - 65
66 - 85
86 - 103
104 - 121
122 - 126
E D I T O R I A L
ABOUT me
T H E
M
S T O R Y
O F
R A Z I ' S
R E C I P E S
y story begins in July 2020 during the start of
Razi's Recipes is a collection of my easy, healthier
the pandemic. I began filming easy-to-digest
recipe options that I have shared on social media
content on TikTok including healthier recipe options
thus far. It also includes exclusive recipes that have
that are simple to make for anyone intimidated by
never been seen before. I hope that this will be the
cooking. My content was created for people who felt
first of many editions!
stuck at home during such a crazy time. I wanted
people to realize that we can stay healthy through
a minimalist approach to cooking. I focus on using
basic
equipment,
short
cooking
times,
and
simple ingredients. All of this while keeping the food
low in calories, high in protein, and incredibly tasty.
-
Writer and Recipe Developer
razi khan
After one year of building a strong community on
social media, I decided to quit my job and pursue this
rewarding feeling of helping others, full time.
1
P R E - G A M E
T A L K
thing s TO KEEP
IN MIND
( a l m o s t ) e v e r y t h i n g i s opt i ona l
ca l o r i e s / m ac r o s m ay v a r y
Feel f ree to add, remove or substitute ingredients.
Depending on the brands, ingredients, and
My main goal is to give you a starting point with
measurements you use, my numbers may be
simple, healthier recipe options that work for me.
different f rom yours. I am simply providing a
After that, it is your choice to modify anything
benchmark so you can understand approximately
and everything. Who knows, you may even end up
how many calories/macros you will be eating. This
improving my recipes to f it your palate better!
can help you with being in caloric def icit or
surplus for weight loss or weight gain.
i a m not a p r o f e s s i ona l
h a v e f un
I am not a dietitian or a health professional. I am
Enjoy the (short) process. Cooking shouldn't feel
just a guy who has learned about nutrition through
like a chore. Be proud of what you put together.
many years of experience and online research. My
Share your creations with family, f riends, and even
recipes have worked for me and thousands of
me. We don't make the most gourmet dishes over
others. I hope they help you too! Also, I am not a
here, but they are tasty and that's all that matters.
professional writer or editor, so please go easy on
I f ind cooking to be so much more rewarding than
me if this isn't your typical cookbook. I am going by
eating out. You learn so much about your own body
my own vocabulary, measurements, and style.
because we all respond to food differently.
2
K E Y i n g r ed i ent s
reference back to this page at any time for my personal
notes and substitutions. PLEASE NOTE THAT COOKING TIMES
MAY SLIGHTLY VARY DEPENDING ON THE SUBSTITUTION.
egg whites can be bought by the carton at the
grocery store, and are one of the leanest sources
of protein. Although yolks in whole eggs contain
a number of vitamins, they are high in calories.
For weight loss, I would recommend using less
whole eggs and more egg whites in your diet.
Strategically combining the two will provide
you with more protein and volume of food while
keeping the calorie count low.
sugar-free (SF) maple syrup will help tremendously
with your calorie intake. Keep in mind that it's
perfectly normal to have natural sugars, but it's
hard for people to consume them in moderation.
They're addicting and extremely high in calories. SF
maple syrup is my favourite calorie-f ree sweetener
and I use it for almost all of my sweet recipes. You
may also use stevia, monkf ruit, or any other
calorie-f ree sweetener (when appropriate). Pure
maple syrup, honey, agave, and brown sugar are
some of my other recommended options that you
are more than welcome to use. However, they are
higher in calories so be mindful if you choose to
use them instead of a calorie-f ree alternative!
oats are cheap, incredibly nutritious and
versatile. You will see them in almost all of my
desserts. They are whole grain with a high amount
of fiber that will help give you a feeling of fullness.
You may use coconut flour, almond flour, or
chickpea flour in recipes that require you to blend
oats into a fine powder. In every other case, use
either rolled or quick oats.
unsweetened apple sauce has been a great lowcalorie option for me that I have used in baking to
replace some oils and butter (depending on the
recipe). It has a natural, light, sweet kick to it and
helps keep foods moist. Mashed banana or canned
pumpkin may work as substitutions.
protein powder will be used in all of my desserts.
olive oil substitutions:
There are so many options and flavours to choose
avocado, coconut, sesame oil, butter
f rom. To keep things simple, my recipes will stick to
the standard chocolate and vanilla flavoured whey
protein powders. I go for something that is mainly
chicken breast substitutions:
chicken legs, thighs, drumsticks
protein with little to no fat and carbohydrates.
Protein helps with a lot of things including energy
levels, weight loss, and muscle gain. However, the
fresh or frozen veggie substitutions:
any veggies of choice
problem is that most people aren't getting enough
of it in their diet through whole foods. That is why
I not only revolve my meals around protein, but
desserts too. Make sure to explore your options
fresh or frozen fruit substitutions:
any fruits of choice
(whey, soy, pea, rice, egg, etc.) and find your
favourite tasting one that you can stick with. Keep
canned crushed tomato substitutions:
in mind that I use whey. Texture, taste and baking
tomato, pizza or pasta sauce
times may vary with my recipes if you choose to
use another kind.
breads, buns, tortillas, pasta substitutions:
any grain or grain-free options
fat free / low fat dairy (yogurt, greek yogurt, milk,
sour cream, cheese, cottage cheese, cream cheese)
are great for weight loss while still enjoying dairy.
spice substitutions:
any spices of choice
Full-fat dairy is rich in nutrients, and I encourage
you to find times where you can moderately
incorporate them into your diet. However, the goal
with my recipes is to help you lose weight and keep
canned flaked tuna substitutions:
canned flaked salmon, chicken, or ham
you lean. If you are looking to bulk or gain weight,
now you have the knowledge to make slight
adjustments with my recipes in order to increase
potato substitutions:
sweet potatoes, cauliflower
the calorie count. For desserts, cottage cheese
and greek yogurt are interchangeable. However, I
salmon fillet substitutions:
would recommend blending the cottage cheese
shrimp, pollock, halibut, cod, or any fish
unless you prefer the chunky texture. For meals,
sour cream and greek yogurt are interchangeable.
low-sodium soy sauce substitutions:
For low-fat milk, substitutions may include soy,
liquid aminos, coconut aminos, tamari
almond, cashew, pea, or any other low-fat milks.
extra lean ground meat (beef, chicken,
turkey, pork, lamb) is a very similar conversation to
dairy. For weight loss, try to find the leanest meat
possible (90% or higher). Otherwise, be mindful
that your calorie intake will be higher. All ground
meats are interchangeable within each recipe,
including tofu crumble as a vegan option which
you can find on page 126.
3
breakfast
but not limited to breakfast. feel f ree to enjoy any of the following recipes at any time of the day!
egg & shrimp quesadilla | 5
taco egg bites | 19
pizza egg quesadilla | 6
breakfast fried rice | 20
pumpkin pie pancakes | 7
classic pancakes | 21
loaded potato egg bake | 8
chocolate berry french toast | 22
breakfast brownie bowl | 9
sweet potato egg hash | 23
spinach avocado egg toast | 10
strawberry lemonade cake | 24
apple pie overnight oats | 11
egg blt bagel | 25
cinnamon roll overnight oats | 12
shakshuka | 26
carrot cake overnight oats | 13
chocolate pancakes | 27
jelly donut overnight oats | 14
omelette with home fries | 28
overnight oats (6 quick flavours) | 15
stuffed french toast | 29
egg turkey sandwich | 16
egg white guacamole wraps | 30
hearty raspberry muffins | 17
Hot & honey avocado egg toast | 31
brownie muffins | 18
banana bread muffins | 32
4
Here's my hea lthy, simple
EGG & Shrimp quesadilla
SHRIMP
• 1/2 cup raw shrimp (approx. 125g, I used
7 jumbo) peeled & deveined
• Season with salt, pepper, garlic powder
and chili powder
• 1/2 tsp olive oil (or spray)
QUESADILLA
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•
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1/2 cup egg whites
1/2 cup spinach, chopped
Season with salt
1/2 tsp olive oil (or spray)
3 tbsp low fat cheese (I use mozzarella)
1 large tortilla (or a low calorie option,
approx. 57g whole wheat)
• 1/4 cup fat free sour cream
• 1/2 medium tomato, diced
• 1 tsp hot sauce (optional)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
1-2 PERSON
1. Add olive oil, salt, pepper, chili powder
and garlic powder to shrimp. Mix well,
then cook on a hot pan for 2-3 minutes
on each side until cooked all the way
through. Then, remove shrimp from the
pan and set aside.
3. Cover pan with a large plate. Flip the
tortilla onto the plate so the eggs are now
on top. Slide it back into the pan (tortilla
side down).
4. Spread sour cream and hot sauce evenly
around egg. Then, add shrimp, tomatoes,
2. In a bowl, mix egg whites, spinach
and salt. Add to the hot pan, then cover
for 1-2 minutes until the top of the eggs
and the remaining cheese to only half a
side of the egg.
cook. Sprinkle 2 tbsp of the cheese evenly
around egg, then quickly place tortilla
5. Fold the other half side over to and press
down firmly to make a quesadilla.
on top. Press down so cheese melts and
sticks onto tortilla.
NOTES
•
If you use a lower carb tortilla, you can bring down the calories even further. Check
•
If you'd like to make this dairy-free: use a mashed avocado to replace sour cream and
out page 56 to see how you can make one from scratch!
remove the cheese or use a dairy-free alternative.
Nutritional
Information
(Entire REcipe)
36 G
9.5 G
49 G
434
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
5
Here's my hea lthy, simple
pizza egg quesadilla
INGREDIENTS
• 1 large tortilla (or a low calorie option,
approx. 57g whole wheat)
• 1/4 cup low fat cheese (I use parmesan
or mozzarella)
• 3/4 cup egg whites
• Season with salt, pepper, paprika,
garlic powder and chili powder
• 1 small onion, chopped
• 1/2 bell pepper (any kind), chopped
• 1 cup spinach, chopped
• 1/3 cup pizza sauce (or pasta sauce)
• 1/2 tsp olive oil (or spray)
TIME
SERVING
15 MINS.
1-2 PERSON
1. In a bowl, add egg whites, onions,
bell peppers, spinach, egg whites, salt,
pepper, paprika, garlic powder, and chili
4. Cover pan with a large plate. Flip tortilla
powder. Mix well.
down) and cook for about 3 more minutes
onto the plate so the eggs are now on
top. Slide it back into the pan (tortilla side
2. In a hot pan, add olive oil and pour in
egg mix. Cover and cook for 3 minutes or
until top of the egg whites are solid and
bottom is crispy brown.
or until the bottom of the tortilla is crispy.
5. Spread second half of pizza sauce and
cheese evenly around egg, then fold into a
quesadilla.
3. Spread half of pizza sauce and cheese
evenly around egg, then quickly place
tortilla on top. Press down so cheese
melts and sticks onto tortilla.
NOTES
•
•
Turkey bacon or turkey pepperoni are great additional toppings for this quesadilla.
Toppings can ALWAYS be changed. Add your own mix of veggies for a change in
flavour! For example, I like to add mushrooms for a meatier taste.
Nutritional
Information
(Entire REcipe)
45 G
11 G
40 G
428
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
6
Here's my hea lthy, simple
pumpkin pie pancakes
INGREDIENTS
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1/2 cup oats (quick or rolled)
1/4 cup milk (I use 1% skim)
1/4 cup egg whites
1/3 cup canned pumpkin
2-3 tbsp SF maple syrup (or sweetener)
1 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ginger powder
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
• 1 tbsp dark chocolate chips
• 1/2 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
1-2 PERSON
1. In a blender or food processor, add all
3. Optional: Top it off with greek yogurt,
ingredients except dark chocolate chips
cinnamon, fruits and/or nuts of choice.
and olive oil. Blend until smooth, then add
dark chocolate chips.
2. Add olive oil in a hot pan. Pour a 1/3 cup
of your mix. Cook for 1 minute on each
side. Repeat for a total of 4 large pancakes.
NOTES
•
You can easily modify this recipe to change the flavour profile. Substitute the canned
•
Make a large batch of pancake mix and store it in the fridge for the week to use
pumpkin for unsweetened apple sauce or mashed banana.
whenever you feel the urge to make pancakes!
•
Nutritional
Information
(entire recipe)
Feel free to add pecans for a more traditional pumpkin pie taste.
49 G
10 G
41 G
428
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
7
Here's my hea lthy, simple
loaded potato egg bake
MAIN INGREDIENTS
• 2 medium potatoes (approx. 300g total)
• Season with salt, pepper, garlic powder,
chili powder and paprika
• 1/2 tsp olive oil (or spray)
• 2 whole eggs
• 1 cup egg whites
• 2 strips turkey bacon, chopped
TOPPINGS
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1 small red onion, chopped
1 small tomato, chopped
1 cup spinach
1/4 cup fat free sour cream (or low fat)
1/4 cup low fat cheese (I use mozzarella
or cheddar)
Nutritional
Information
(per slice of 4)
video
TIME
SERVING
SCAN QR CODE
45 MINS.
4 SLICES
4. Remove baking dish from oven. Pour
1. Preheat oven to 450°F.
egg mix over potatoes, then add turkey
2. Wash and cut potatoes into 2-3 inch
cubes. Add to a baking dish with olive oil,
salt, pepper, garlic powder, chili powder,
and paprika. Mix well, then bake for 25
bacon. Bake everything for 10-15 more
minutes until eggs are cooked.
5. Cut the potato egg bake into 4 slices and
minutes.
evenly distribute all Toppings ingredients.
3. Meanwhile, in a bowl, add whole eggs,
egg whites and a pinch of salt. Mix well.
NOTES
•
Add a line of parchment paper or foil to your baking dish for an easier clean.
•
Hot sauce is another great topping for a spicy kick.
19 G
5G
16.5 G
188
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
8
Here's my hea lthy, simple
breakfast brownie bowl
INGREDIENTS
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1/2 cup oats (rolled or quick)
1 tbsp unsweetened cocoa powder
1/2 tsp baking powder
1 scoop (25-35g) protein powder (I use
a chocolate flavour)
1 whole egg
2 tbsp egg whites
1-2 tbsp SF maple syrup (or any liquid
sweetener)
1/4 cup fresh blueberries (or frozen/
fresh fruit of choice)
video
TIME
SERVING
SCAN QR CODE
5 MINS.
1 PERSON
1. In a blender, blend oats into a fine
3. Microwave for 35-45 seconds depending
powder.
on the strength of your microwave. Top it
2. In a bowl, combine blended oats, cocoa
powder, baking powder, protein powder,
whole egg, egg whites and maple syrup.
Mix well until thick consistency and dry
off with fresh blueberries. NOTE: if using
frozen blueberries within the mix,
microwave for 50 seconds to 1 minute
instead
ingredients are wet. NOTE: if using frozen
blueberries, add them in now.
NOTES
•
•
Greek yogurt and/or any nut butters are a great additional topping here.
The trick is to never overcook your brownie bowl. It should be slightly undercooked
with a creamy center. However, if you do slightly overcook, have no fear! A little greek
yogurt can help revive your brownie bowl and give you a softer, chewy texture.
Nutritional
Information
(Entire recipe)
39 g
10 g
44 g
386
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
9
Here's my hea lthy, simple
Spinach avocado egg toast
INGREDIENTS
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2 cups spinach
1 medium tomato, chopped
3 cloves of garlic
1/2 small avocado
1 tsp olive oil
2-3 tbsp water
Season with salt and pepper
1 cup egg whites
2 slices of bread (or any low calorie
option, I use long rye or multigrain
slices here)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
2 TOASTS
1. In a blender or food processor, add
3. Toast each slice of bread, then add
spinach, tomato, avocado, olive oil, salt,
omelettes on top. Optional: Top it off with
and pepper. Pulse blend until mix is a
a drizzle of hot sauce (I use sriracha) and a
thick and chunky paste. If necessary, use
sprinkle of red pepper flakes.
water to help with blending process.
2. In a medium heat pan, add half of the
spinach avocado paste. Spread evenly
around pan, then pour in 1/2 cup of the
egg whites. Cover and cook for 2-3
minutes until the top of the egg whites
begin to form, then carefully fold egg
into an omelette. Repeat this process
again for 2 omelettes.
NOTES
•
The omelette is mainly for a cleaner eat and presentation. You may find it easier to
make a big pan of scrambled eggs with your spinach avocado paste instead. Then,
top it off on your toast or eat them separately.
Nutritional
Information
(per toast of 2)
26 G
8G
21 G
259
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
10
Here's my hea lthy, simple
apple pie overnight oats
APPLE PIE FILLING
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1/2 cup chopped apples
1/2 tsp cinnamon
1 tbsp SF maple syrup (or sweetener)
2 tbsp water
OVERNIGHT OATS
video
TIME
SERVING
SCAN QR CODE
3-4 HOURS
(10 MIN PREP)
1 PERSON
1. In a bowl, add all Apple Pie Filling
3. Seal tight (with a lid, cap, saran wrap,
ingredients. Mix well, then microwave
etc.) and place into the fridge for 3-4 hours
for 1 minute until the apples are soft.
or overnight until the oats have become
soft. Top it off with more cinnamon.
2. In either a mason jar, mug, bowl or
container, add Apple Pie Filling and all
Overnight Oats ingredients.
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1/3 cup oats (rolled or quick)
1/2 cup fat free greek yogurt, plain
2 tbsp milk (1 use 1% skim)
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
• 1/4 tsp cinnamon
NOTES
•
Try using a granny smith apple as they are known for being tarty, firm and perfect
•
These stay fresh for up to 5 days in the fridge so you can meal prep them all at once
for apple pies.
for every morning of the week and save time.
Nutritional
Information
(entire recipe)
34 g
2g
36 g
300
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
11
Here's my hea lthy, simple
cinna-roll overnight oats
INGREDIENTS
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1/3 cup oats (rolled or quick)
1/4 cup milk (1 use 1% skim)
3/4 cup fat free greek yogurt, plain
2 tbsp light cream cheese
1/4 tsp vanilla extract
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use a
vanilla or cinnamon flavour)
• 1 tsp cinnamon
TIME
video
SCAN QR CODE
3-4 HOURS
(10 MIN PREP)
SERVING
1 PERSON
1. In a bowl, add all ingredients except
3. Seal tight (with a lid, cap, saran wrap,
cinnamon. Mix well.
etc.) and place into the fridge for 3-4 hours
or overnight until the oats have become
2. In either a mason jar, mug, bowl or
soft.
container, pour approx. 1/4 cup of the
oat mix followed by a layer of cinnamon.
Repeat 4 times for 4 layers, similar to a
cinnamon roll.
NOTES
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The cream cheese will mix best when it is at room temperature. Or, simply
•
These are usually meant to be eaten cold, but I love serving this one warm like a
•
For an "icing" toppings, use a mix of light cream cheese, greek yogurt and protein
microwave before adding it in.
cinnamon roll. Heat it up in the microwave or on a stove top!
powder. Mix into desired consistency and serve on top of the overnight oats.
Nutritional
Information
(entire recipe)
35 G
8G
46 G
379
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
12
Here's my hea lthy, simple
carrot cake overnight oats
OVERNIGHT OATS
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1/3 cup oats (rolled or quick)
1/4 cup milk (I use 1% skim or almond)
1/2 cup fat free greek yogurt, plain
1/2 cup grated carrot
1/2 tsp cinnamon
1/4 tsp ginger powder
1/8 tsp nutmeg (optional)
1/4 tsp vanilla extract (optional)
1-2 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use a
vanilla flavour)
video
TIME
SERVING
SCAN QR CODE
3-4 HOURS
(10 MIN PREP)
1 PERSON
1. In either a mason jar, mug, bowl or
2. Seal tight (with a lid, cap, saran wrap,
container, add all Overnight Oats
etc.) and place into the fridge for 3-4 hours
ingredients. Mix well.
or overnight until the oats have
become soft.
NOTES
•
For toppings, you can use light cream cheese, grated carrot, shredded coconut,
•
Try substituting the milk for pineapple juice for a more traditional carrot cake
pecans, or pineapple bits.
flavour.
Nutritional
Information
(entire recipe)
34 g
2g
38 g
304
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
13
Here's my hea lthy, simple
jelly donut overnight oats
RASPBERRY FILLING
• 1/2 cup frozen raspberries
• 1/2 tsp honey (or sweetener of choice)
OVERNIGHT OATS
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1/3 cup oats (rolled or quick)
1/4 cup milk (I use 1% skim)
1/2 cup fat free greek yogurt, plain
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
• 1/2 tsp honey (or low calorie sweetener)
• 1/4 tsp cinnamon
video
TIME
SERVING
SCAN QR CODE
3-4 HOURS
(10 MIN PREP)
1 PERSON
1. In a hot pan, add all Raspberry Filling
4. Seal tight (with a lid, cap, saran wrap,
ingredients. Cook until it breaks down
etc.) and place into the fridge for 3-4 hours
into a jam, then set aside.
or overnight until the oats have become
soft.
2. In a bowl, add all Overnight Oats
ingredients. Mix well.
3. In either a mason jar, mug, bowl or
container, add half of the overnight oats
mix, your raspberry filling, then the
second half of your overnight oats mix.
This way, the filling will be in between,
like a jelly donut.
NOTES
•
Add some extra cinnamon on the top of your jelly donut overnight oats before eating.
•
These stay fresh for up to 5 days in the fridge so you can meal prep them all at once
for every morning of the week and save time.
Nutritional
Information
(entire recipe)
43 g
3g
44 g
366
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
14
Here's my hea lthy, simple
Overnight oats (6 quick FLAVOURS)
TIME
SERVING
3-4 HOURS
(5 MIN PREP)
1 PERSON
1. BERRY BROWNIE
2. COLD BREW COFFEE
3. BLUEBERRY CHEESECAKE
4. BANANA SPLIT
5. COCONUT BOUNTY BAR
6. COOKIE DOUGH
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1/3 cup oats (rolled or quick)
1/4 cup milk (I use 1% skim)
1/2 cup fat free greek yogurt, plain
2 tbsp unsweetened cocoa powder
1/3 cup fresh or frozen blueberries
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use a
chocolate flavour)
1/3 cup oats (rolled or quick)
1/4 cup milk (I use 1% skim)
1/2 cup fat free greek yogurt, plain
1 tbsp unsweetened cocoa powder
2 tsp dark chocolate chips
1/4 tsp vanilla extract
1/2 cup sliced banana & strawberries
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use a
vanilla flavour)
1. Add all ingredients in either a mason
jar, mug, bowl or container. Mix well.
2. Seal tight (with a lid, cap, saran wrap,
etc.) and place into the fridge for 3-4
hours or overnight until the oats have
become soft.
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1/3 cup oats (rolled or quick)
1/2 cup fat free greek yogurt, plain
2oz espresso shot (or 1/4 cup coffee)
1/4 tsp vanilla extract
1/2 tsp cinnamon
2 tsp honey (or low calorie sweetener)
1 scoop (25-35g) protein powder (I use a
vanilla flavour)
1/3 cup oats (rolled or quick)
1/4 cup light coconut milk
1/2 cup fat free greek yogurt, plain
1 tsp unsweetened cocoa powder
2 tsp dark chocolate chips
1 tbsp unsweetened shredded coconut
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use a
chocolate flavour)
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1/3 cup oats (rolled or quick)
1/4 cup milk (I use 1% skim)
1/2 cup fat free greek yogurt, plain
2 tbsp fat free cream cheese (or low fat)
1/3 cup fresh or frozen blueberries
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use a
vanilla flavour)
(CHOCOLATE BANANA)
1/2 small banana, mashed
1/3 cup blended oats (rolled or quick)
1/3 cup fat free greek yogurt, plain
1 tbsp unsweetened cocoa powder
1/4 tsp cinnamon
1 tbsp SF maple syrup (or sweetener)
1 tbsp milk (I use 1% skim)
2 tsp dark chocolate chips
1 scoop (25-35g) protein powder (I use a
chocolate flavour)
berry
brownie
40 G
4G
46 G
349
Carbs
Fat
Protein
Calories
cold brew
COFFEE
35 G
3G
41 G
322
Carbs
Fat
Protein
Calories
BLUEBERRY
CHEESECAKE
34 G
5G
47 G
370
Carbs
Fat
Protein
Calories
banana
split
43 G
6G
44 G
386
Carbs
Fat
Protein
Calories
coconut
bounty bar
33 G
15 G
43 G
420
Carbs
Fat
Protein
Calories
COOKIE
DOUGH
44 G
5G
40 G
365
Carbs
Fat
Protein
Calories
15
Here's my hea lthy, simple
egg turkey sandwich
TURKEY SAUSAGE
• 1/2 cup ground turkey (I use 93% lean,
approx. 4 oz.)
• Season with salt, pepper, garlic powder,
paprika and thyme
• 1/4 tsp olive oil (or spray)
EGG SANDWICH
•
•
•
•
1/2 cup egg whites
Season with salt
1/4 tsp olive oil (or spray)
2 english muffins (or hamburger buns, I
use whole wheat)
• 2 tbsp low fat cheese (I use marble or
mozzarella)
• 2 tbsp ketchup (or maple syrup, I use a
sugar free kind for both)
• 1 small avocado, mashed
video
TIME
SERVING
SCAN QR CODE
15 MINS.
2 SANDWICHES
1. In a bowl, add ground turkey with salt,
3. Remove turkey sausages f rom the pan
pepper, garlic powder, paprika and thyme.
and add 2 mason jar rings, greased with
Mix well and form 2 thin patties. For
olive oil. Pour 1/4 cup of egg whites and salt
reference, they should be slightly larger
into each ring. Add water to the pan, then
than the english muffin.
quickly cover with a lid to trap the steam.
2. In a hot pan, add olive oil and cook the
turkey sausage for 2-3 minutes on each
side or until cooked all the way through.
Cook 2 minutes until egg whites have
formed into patties. NOTE: If you don’t have
rings, simply cook the eggs regularly, then
fold them like an omelette and cut in half
for 2 egg white portions.
4. Remove eggs from pan and toast
english muffins. Then, build each sandwich
with cheese, ground turkey, ketchup/maple
syrup, eggs, and mashed avocados.
NOTES
•
Ground sage is a great optional spice that you can add to your turkey sausage.
•
•
Nutritional
Information
(PER SANDWICH OF 2)
Use rings from either 16oz or 32oz size mason jars.
You can substitute the egg whites for 2 whole eggs.
28 G
14 G
28 G
344
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
16
Here's my hea lthy, simple
hearty raspberry muffins
MUFFINS
•
•
•
•
•
1 and 1/2 cup oats (rolled or quick)
1/4 cup fat free greek yogurt, plain
2 tbsp unsweetened apple sauce
1/2 cup raspberries (fresh or frozen)
1 scoop (25-35g) protein powder (I use a
vanilla flavour)
• 1/4 cup SF maple syrup (or sweetener)
• 2 tsp baking powder
• Pinch of salt
TIME
SERVING
20 MINS.
6 MUFFINS
4. Evenly distribute mix into a lightly
1. Preheat oven to 350°F.
2. Blend 1 cup of the oats into a fine
powder. Add to a large bowl with the
other 1/2 of oats and remaining Muffins
ingredients except raspberries. Mix well
with a spoon.
greased muffin tray (touch of olive oil or
butter). Bake for 15-17 minutes.
5. Add all Glaze ingredients in a bowl. Mix
well with a spoon, and add to muffins once
cooled.
3. Add raspberries and lightly mix them
in so the raspberries keep their shape.
GLAZE
• 1 tsp lime juice (or lemon juice)
• 1 tsp fat free greek yogurt, plain
• 2 tbsp stevia powder (or 2 tbsp protein
powder)
NOTES
•
If you choose to use a powdered sweetener instead of a SF maple syrup or liquid
sweetener, add 1/4 cup milk of your choice to help with consistency.
•
•
Add 1 tbsp of fat free cream cheese to your glaze for a thicker consistency.
Seal your muffins in a container and do not refrigerate them. Otherwise, they will
dry out quicker rather than stay moist.
Nutritional
Information
(PER MUFFIN OF 6)
16.5 g
1.5 g
11.5 g
125
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
17
Here's my hea lthy, simple
brownie muffins
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
1/2 cup oats (quick or rolled)
3/4 cup fat free greek yogurt, plain
2 tbsp milk (I go 1% skim)
1/3 cup unsweetened cocoa powder
2-4 tbsp SF maple syrup (or sweetener)
1 whole egg
1/4 tsp vanilla extract
2 tbsp dark chocolate chips
1 tsp baking powder
1 scoop (25-35g) protein powder (I use
a chocolate flavour)
• 1/8 tsp salt
video
TIME
SERVING
SCAN QR CODE
20 MINS.
6 MUFFINS
3. Evenly distribute mix into a lightly
1. Preheat oven to 400°F.
2. Blend oats into a fine powder and add
to a large bowl with all other ingredients.
greased muffin tray. Bake for 14-16
minutes.
Mix until smooth. A food processor is
optional to speed up the process.
NOTES
•
One of my favourite cereals I like to indulge in is Cinnamon Toast Crunch.
Sometimes, I like to crush them and add a small amount on top of each muffin
before baking it. It won't be many extra calories and the flavour is amazing. Enjoy
everything in moderation!
Nutritional
Information
(PER muffin of 6)
12 G
3.5 G
8.5 G
102
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
18
Here's my hea lthy, simple
taco egg bites
GROUND TURKEY
• 1 cup ground turkey (I use 93% lean,
approx 8 oz.)
• Season with salt, pepper, paprika, garlic
powder and chili powder
• 1/2 tsp olive oil (or spray to grease the
muffin tray)
SERVING
6 BITES
4. Use oil to lightly grease a muffin pan.
1. Preheat oven to 400°F.
Form cups with ground turkey in each
2. In a bowl, add ground turkey, salt,
pepper, paprika, garlic powder and chili
muffin hole. Then, evenly distribute egg mix
in each hole and bake for 25 minutes.
powder. Mix well, then set aside.
3. In another bowl, add egg whites, onions,
tomatoes, spinach and cheese. Mix well,
then set aside.
EGGS
•
•
•
•
•
TIME
30 MINS.
3/4 cup egg whites
1 medium onion, chopped
1 medium tomato, diced
1 cup spinach, chopped
1/4 cup low fat cheese (I use mozzarella)
NOTES
•
For a chicken fajita flavour, use ground chicken with red and green bell peppers, then
serve with sour cream and hot sauce.
•
Nutritional
Information
(PER BITE of 6)
I use a standard size, 6 muffin pan. Keep in mind your sizes may vary.
3G
4G
13 G
96
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
19
Here's my hea lthy, simple
breakfast fried rice
RICE
TIME
SERVING
30 MINS.
2 PERSON
1. In a small pot, add rice and water. Bring
4. Remove turkey bacon and add egg mix.
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water
• Season with salt
the water to a boil and add salt. Cover and
Cover and cook for 2-3 minutes or until the
simmer on low heat for 25 minutes or until
top of the egg begins to form. Using a
all liquid is gone.
spatula, break the egg into small pieces.
REST OF INGREDIENTS
2. In a bowl, add onions, whole eggs, egg
whites, and minced garlic. Mix well.
5. Chop turkey bacon into small pieces and
•
•
•
•
•
2 strips turkey bacon
2 whole eggs
1 cup egg whites
1 small onion, chopped
1 cup frozen mixed veggies (I use a
mixed bag of carrots, peas and corn)
• 2-3 tbsp low sodium soy sauce
• 1 tsp minced garlic (or garlic powder)
• 1/2 tsp olive oil (or spray)
add to the pan with cooked rice, soy sauce,
and mixed veggies. Mix well until veggies
3. In a hot pan, add olive oil then cook
turkey bacon for 2 minutes on each side or
become soft.
until crispy.
NOTES
•
Green onions are the perfect optional topping for an extra crunch. Add them after
you've cooked the entire recipe.
•
Nutritional
Information
(PER SERVING)
Want more protein? Add in chopped chicken breast or extra lean ground beef!
47 g
10 g
31.5 g
397
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
20
Here's my hea lthy, simple
classic pancakes
PANCAKES
•
•
•
•
•
•
•
1 cup oats (rolled or quick)
1 cup egg whites
1 cup fat free cottage cheese (or low fat)
2 tbsp SF maple syrup (or sweetener)
1 tsp baking powder
1/2 tsp vanilla extract
1 scoop (25-35g) protein powder (I use
any flavour)
• 1 tsp olive oil (or spray)
TIME
SERVING
15 MINS.
2 PERSON
3. Add peach slices and maple syrup to pan.
Cook on high heat for 2-3 minutes until
1. In a blender cup, add all Pancakes
ingredients. Blend until smooth.
2. In a medium heat pan, add olive oil then
1/6 of the pancake mix (approx 1/4 cup).
Cook for 2 minutes or until there are holes
on the edges of the pancake. Flip and
cook for 2 more minutes. Repeat 5 more
times for a total of 6 pancakes.
peaches become extra soft and glazed.
4. Evenly distribute on top of each pancake
serving. Add extra maple syrup (optional).
TOPPINGS
• 1 cup frozen or fresh peach slices
• 1 tbsp SF maple syrup (or sweetener)
• 1/2 cup fat free greek yogurt, plain
(optional)
NOTES
•
When cooking your pancakes, tilt the pan around in a circle to spread out the mix for
a larger pancake. However, these are fairly large pancakes. You can also use less mix
for each pour to make more, smaller pancakes.
Nutritional
Information
(per 3 pancakes of 6)
41.5 g
3g
49 g
384
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
21
Here's my hea lthy, simple
chocolate berry french toast
INGREDIENTS
• 2 slices of bread (or any low calorie
bread of choice, I use whole wheat)
• 1/4 cup egg whites
• 1/4 cup milk (I use 1% skim)
• 1/2 tsp baking powder
• 1 tbsp unsweetened cocoa powder
• 1 tbsp SF maple syrup (or sweetener)
• 1 scoop (25-35g) protein powder (I use a
chocolate flavour)
• 1/4 cup frozen blueberries
• 1/2 tsp olive oil (or spray)
TIME
SERVING
15 MINS.
1 PERSON
1. In a shaker cup (or blender) add egg
3. In a medium heat pan, add olive oil.
whites, milk, cocoa powder, salt, maple
Carefully lift each slice of bread and flip
syrup and protein powder. Shake (or
them onto the pan, blueberry side down.
blend) until there are no clumps, then
Cook for 2 minutes, then flip and cook for
pour into a large dish.
another 2 minutes until crispy.
2. Carefully place slices of bread in the
egg mix. Flip bread over multiple times
until they have completely soaked up all
of the liquid. Press frozen blueberries into
one side of each soaked bread.
4. In a bowl, combine all Sauce ingredients.
Use more or less water to desired
consistency. Pour sauce over french toast.
SAUCE
• 1 tbsp fat free greek yogurt, plain
• 1 tbsp SF maple syrup (or sweetener)
• 1 tsp water
NOTES
•
When soaking the bread, leave no liquid behind. That's your protein! If there is any
leftover in the plate, pour it over the bread as it cooks in the pan.
•
Nutritional
Information
(entire recipe)
If you have the extra calories, add a sprinkle of dark chocolate chips when cooking.
42 g
5g
47 g
382
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
22
Here's my hea lthy, simple
sweet potato egg hash
INGREDIENTS
•
•
•
•
•
•
•
1 medium sweet potato
2 whole eggs
1/2 cup egg whites
1/2 small onion, chopped
1/2 medium red bell pepper, chopped
1 tsp olive oil (or spray)
Season with salt, pepper, garlic powder
and paprika
video
TIME
SERVING
SCAN QR CODE
20 MINS.
1 PERSON
1. Peel sweet potato and cut into small, 1
3. Make two holes for space to crack in
inch cubes. Add to a hot pan with boiling
whole eggs, then add in egg whites. Cover
water. Cover and boil for 6 minutes, then
for 1-2 minutes or until the top layer of the
drain.
eggs cook. Top it off with pepper.
2. In a hot pan, add olive oil with sweet
potatoes, onions, red peppers, salt, pepper,
garlic powder, and paprika. Stir and cook
for 2 minutes.
NOTES
•
Sometimes, I remove the whole eggs, increase the egg whites to 1 cup, and scramble
everything together instead! Lower calorie, higher protein option.
•
Nutritional
Information
(entire recipe)
This recipe works very well with regular potatoes as well.
34 g
14 g
30 g
370
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
23
Here's my hea lthy, simple
strawberry lemonade cake
INGREDIENTS
•
•
•
•
•
•
•
•
1/3 cup milk (I use 1% skim)
2 tbsp lemon juice (or fresh lemon)
1 cup oats (quick or rolled)
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp vanilla extract
1/4 cup egg whites
1/2 cup sliced strawberries (approx 5-7
whole strawberries)
• 1/4 cup SF maple syrup (or any liquid
sweetener)
• 1 scoop (25-35g) of protein powder (I
use a vanilla flavour)
1. Preheat oven to 350°F.
2. Blend oats into a fine powder, then add
to a bowl with all other ingredients. Mix
TIME
SERVING
30 MINS.
6 SLICES
3. Transfer to a baking dish and bake for
20-25 minutes depending on the size of
your baking dish.
4. Optional: Top off your slice of cake with
a glaze mix of fat free plain greek yogurt,
lemon and honey
well.
NOTES
•
Parchment paper will keep your cake from sticking to the baking dish and make for
an easy cleanup.
•
If you use fresh lemon, grate as much zest from your lemon skin as possible and add
it to your cake mix for a big flavour kick. PLEASE TRY THIS! It will be a game changer!
Nutritional
Information
(PER SLICE OF 6)
11.5 g
1g
8g
90
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
24
Here's my hea lthy, simple
EGG BLT bagel
MAIN INGREDIENTS
•
•
•
•
•
•
1 bagel (I use whole wheat)
1/2 cup egg whites
1 whole egg
Season with salt and pepper
1 strip turkey bacon
1 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
1 PERSON
4. In a bowl, combine all Sauce ingredients.
1. In a hot pan, add olive oil with egg
whites. Let it cook and form for about 30
seconds. Then using a spatula, make a
5. Toast your bagel, then spread sauce
evenly on sauce on each side. Build bagel
hole in one of the corners.
with spinach, tomatoes, onions, eggs, and
2. Crack a whole egg in the hole, add salt
turkey bacon.
and pepper, then cover and cook for 1-2
minutes until the top layer of the egg is
cooked. Fold egg over twice.
SAUCE
• 1/3 cup fat free greek yogurt, plain
• 2 tsp hot sauce (I use sriracha)
• 1 tsp minced garlic
3. Remove egg and add turkey bacon.
Cook for 2 minutes on each side or until
crispy
TOPPINGS
• Handful of spinach
• 3-4 slices of tomato
• 1/4 cup sliced onions
NOTES
•
Wrap your sandwich in parchment paper and cut it in half, restaurant style! This way,
•
Choose your own favourite sandwich toppings! Sometimes, I like to use sliced bell
your toppings will stay in place as you eat your sandwich.
peppers and avocados too.
Nutritional
Information
(entire recipe)
55 g
12 g
42 g
471
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
25
Here's my hea lthy, simple
Shakshuka
INGREDIENTS
• 1 medium onion, chopped
• 1 medium red bell pepper, chopped
• 1 cup canned diced tomatoes (or
crushed tomatoes, I use a salt free kind)
• 1 cup spinach, chopped
• 1 tsp minced garlic
• 2 whole eggs
• 1/2 cup egg whites
• 1/2 tsp olive oil (or spray)
• Season with salt, pepper, paprika, chili
powder and cumin
1. In a hot pan, add olive oil with onions,
red bell peppers, salt, paprika, chili
powder and cumin. Stir and cook for 3
minutes until veggies are soft.
2. Add canned diced tomatoes, minced
garlic and spinach to the pan and mix well.
video
TIME
SERVING
SCAN QR CODE
20 MINS.
1 PERSON
3. Make two holes and space around your
pan. Add whole eggs to each hole and pour
egg whites around the pan. Then cover and
simmer on low heat for 4
minutes or until the top of the egg whites
are cooked but the yolk is still runny.
4. Top it off with pepper and more spinach.
NOTES
•
If you have the time, you can use whole peeled tomatoes and break them down
using your spatula for a more authentic shakshuka.
•
Nutritional
Information
(entire recipe)
Chopped cilantro or parsley may also work as an additional garnish.
25 G
13 G
31 G
368
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
26
Here's my hea lthy, simple
chocolate pancakes
PANCAKES
• 1/2 cup oats (rolled or quick)
• 1/2 cup egg whites
• 1/4 cup unsweetened apple sauce (or
half of a mashed banana)
• 1 tbsp unsweetened cocoa powder
• 1/2 tsp baking powder
• 1 scoop (25-35g) of protein powder (I use
a chocolate flavour)
• 1-2 tbsp SF maple syrup (or sweetener)
• 1 tbsp dark chocolate chips
• 1 tsp olive oil (or spray)
Nutritional
Information
(ENTIRE RECIPE)
TIME
SERVING
15 MINS.
1-2 PERSON
1. In a blender cup, add all Pancakes
3. Evenly distribute Toppings on top of
ingredients except dark chocolate chips.
pancakes. Add extra maple syrup (optional).
Blend until smooth, then add dark
chocolate chips.
2. In a medium heat pan, add olive oil
then 1/4 of the pancake mix (approx 1/4
cup). Cook for 2 minutes or until there are
holes on the edges of the pancake. Flip
and cook for 2 more minutes. Repeat 3
more times for a total of 4 pancakes.
TOPPINGS
• 1/4 cup fat free greek yogurt, plain
• 1-2 sliced strawberries (or 1/4 cup
blueberries)
video
SCAN QR CODE
NOTES
•
When cooking your pancakes, tilt the pan around in a circle to spread out the mix
for a larger pancake.
44 g
9g
52 g
433
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
27
Here's my hea lthy, simple
omelette with home fries
HOME FRIES
• 2 medium potatoes (approx. 300g total)
• Season with salt, pepper, onion powder,
paprika and chili powder
• 1 tbsp minced garlic (or powder)
• 1 tsp olive oil (or spray)
OMELETTE
•
•
•
•
•
•
•
•
3 whole eggs
1 cup egg whites
Splash of milk (optional, I use 1% skim)
1 small onion, chopped
2 handfuls spinach, chopped
1/4 cup low fat cheese (I use mozzarella)
Season with salt and garlic powder
1/2 tsp olive oil (or spray)
(PER SERVING)
TIME
SERVING
40 MINS.
2 PERSON
4. In a hot pan, add olive oil, onions,
1. Preheat oven to 450°F.
spinach, and garlic powder. Cook 1-2
2. Cut potatoes into 1-2 inch cubes. Add
to a bowl with olive oil, salt, pepper, onion
powder, paprika, chili powder, and minced
garlic. Mix well, then transfer to a baking
tray and bake for 30 minutes.
3. Meanwhile, in a bowl, add whole eggs,
egg whites, milk and salt. Mix well.
minutes until spinach has wilted and
onions are soft. Pour in your egg mix, then
cover and cook on medium heat for 6-8
minutes until the top of the eggs form.
5. Remove cover, sprinkle cheese and fold
into an omelette. Plate with home fries.
NOTES
•
Nutritional
Information
video
SCAN QR CODE
I like to use hot sauce, salsa, and/or ketchup as optional toppings.
36 g
17 g
36.5 g
419
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
28
Here's my hea lthy, simple
stuffed french toast
FILLING & TOAST
•
•
•
•
•
•
1 tbsp light cream cheese
1 tbsp fat free greek yogurt, plain
1/4 tsp vanilla extract
2 tbsp frozen blueberries
1/2 tsp honey
1 scoop (25-35g) of protein powder (I use
any flavour)
• 2 slices of bread (or any low calorie
option, I use whole wheat)
• 1/2 tsp olive oil (or spray)
EGG MIX
•
•
•
•
1/4 cup egg whites
2 tbsp milk (I use 1% skim)
1/4 tsp cinnamon
1/2 tsp honey
video
TIME
SERVING
SCAN QR CODE
15 MINS.
1 PERSON
1. In a bowl, add cream cheese, greek
4. Dunk your stuffed french toast into your
yogurt, vanilla extract, frozen blueberries,
egg mix on all sides.
honey and protein powder. Mix until thick
and smooth, then set aside.
5. Add olive oil in a hot pan, and cook for 3
minutes on each side or until crispy.
2. In another bowl, add all Egg Mix
ingredients. Mix well.
6. Optional: Add greek yogurt, blueberries,
and cinnamon as additional toppings. Any
3. Press each slice of bread down in the
middle to make two large, deep pockets.
Add your filling into both pockets. Spread
any remaining filling around the edges of
the pockets. Then, carefully flip one slice
over on top of the other (like a sandwich)
desired toppings work too.
to secure your filling.
NOTES
•
After you make your filling, leave it in the fridge for a couple of minutes while you
•
Make sure to press down on the edges of the bread so your filling stays in place. Also,
prep your egg mix. It will quickly become thicker.
don't soak your break so it becomes too soggy. A quick dunk, then if you want, pour
over the remaining egg mix once the toast is cooking in the pan.
Nutritional
Information
(entire recipe)
44 g
8g
40 g
395
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
29
Here's my hea lthy, simple
Egg white guacamole wraps
EGG WRAP
• 1 & 1/2 cup egg whites (split into 3/4 cup
for each wrap)
• Season with salt, pepper, and oregano
• 1/4 cup low fat cheese (I use marble)
• 1/2 tsp olive oil (or spray)
• 2 & 1/2 large tortillas (cut the 1/2 into 2
triangles for each wrap. I used a 60g,
lower carb, whole wheat option)
GUACAMOLE
•
•
•
•
•
•
•
•
1/2 medium avocado (or 1 small)
1-2 tbsp low fat sour cream
1 small red onion, chopped
1 small tomato, chopped
1 tsp minced garlic (or garlic powder)
Squeeze of lime (I use 1/2 of a lime)
1/8 tsp salt
1 tbsp parsley, chopped (optional)
SERVING
2 WRAPS
3. Evenly distribute guacamole to the
whites. Sprinkle salt, pepper and oregano
center of each tortilla, followed by the
evenly across the egg whites, then cover
egg portions. Place the tortilla triangle on
for 1 minute until cooked. Fold egg over
each wrap to match the shape of the egg,
twice into a triangle shape, adding a
then fold the edges over the center until
sprinkle of cheese between each fold.
the wrap is secure.
Remove egg and repeat this process for
two egg portions.
4. Toast wraps on each side in the pan until
crispy.
2. In a bowl, mash the avocado with a fork,
then add rest of Guacamole ingredients.
Mix until you have a creamy, yet chunky
consistency.
NOTES
•
Hot sauce is optional for a spicy kick. Add it when building your wrap!
If you want to make a high calorie meal, replace the egg whites with 6 whole eggs.
•
(per wrap of 2)
TIME
15 MINS.
1. In a hot pan, add olive oil, 3/4 cup of egg
•
Nutritional
Information
video
SCAN QR CODE
Salsa makes a great dipping sauce for this recipe.
43 G
12 G
36 G
417
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
30
Here's my hea lthy, simple
hot & Honey avocado EGG TOAST
EGG TOAST
•
•
•
•
•
•
1 cup egg whites
Season with salt
1/2 cup cherry tomatoes (sliced in half)
1 cup spinach
1/2 tsp olive oil (or spray)
2 slices of bread (or any low calorie
option, I use long rye or multi-grain
slices here)
HONEY AVOCADO SAUCE
• 1/2 medium avocado (or 1 small)
• 2 tsp honey
• 1/8 tsp salt
TIME
SERVING
15 MINS.
2 TOASTS
1. In a hot pan, add half of the olive oil and
3. Toast each slice of bread, then evenly
cherry tomatoes. Cook 1-2 minutes until
distribute honey avocado sauce and each
they have softened and blistered. Then,
egg portion on top. Serve with hot sauce,
spread half of the spinach evenly across
pepper and crushed chili flakes on top.
pan with 1/2 cup of the egg whites and
salt. Cover for 1 minute and let the top of
the egg whites cook, then fold over into an
omelette. Repeat this process again for 2
egg portions.
2. In a bowl, add all Honey Avocado Sauce
ingredients together. Mix well until smooth.
• 1 tbsp fat free cream cheese (or light)
• Pinch of cayenne pepper (optional)
TOPPINGS
• 1 tsp hot sauce (drizzle)
• Pinch of pepper and crushed chili
flakes
NOTES
•
If you have everything bagel seasoning, this will be a great recipe to use it for!
•
You can also add another light drizzle of honey on top for an extra sweet kick. Keep
•
If you want a higher calorie, higher protein option, add 1-2 whole eggs into your egg
it light, though!
white mix.
Nutritional
Information
(per toast of 2)
44 G
10.5 G
23.5 G
348
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
31
Here's my hea lthy, simple
banana bread MUFFINS
CUPCAKES
• 1/2 cup milk (I use soy or oat milk but
any kind works)
• 2 tsp apple cider vinegar
• 1 cup oats (quick or rolled)
• 1 banana, mashed
• 2 tbsp unsweetened apple sauce
• 1/4 cup SF maple syrup (or sweetener)
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract
• 2 tsp baking powder
• 1/4 tsp baking soda
• 2 tsp olive oil (or coconut oil)
• 1 scoop (25-35g) protein powder (I use a
banana or vanilla flavour)
• 2 heaping tbsp dark chocolate chips
video
TIME
SERVING
SCAN QR CODE
25 MINS.
6 MUFFINS
4. Evenly distribute mix into a muffin tray
1. Preheat oven to 400°F.
that is lightly greased or with cupcake
2. In a bowl, add milk and apple cider
liners. Bake for 16-18 minutes.
vinegar. Mix and set aside.
3. Blend oats into a fine powder and add
to a large bowl with mashed banana,
apple sauce, maple syrup, cinnamon,
vanilla extract, baking powder, baking
soda, olive oil and protein powder. Then,
pour in your milk mix and dark chocolate
chips. Mix all ingredients until smooth.
NOTES
•
•
For the best possible flavour, try using an extremely ripe banana.
For an optional cream cheese icing, mix together 2 tbsp of light cream cheese,
1 tsp SF maple syrup, a touch of brown sugar and cinnamon.
•
Nutritional
Information
(PER muffin of 6)
A 1/4 tsp nutmeg is a great additional spice to add into your mix if you have it.
17 G
4.5 G
6.5 G
127
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
32
chicken
my favourite source of protein. chicken does not have to be bland and boring. Let me show you!
baked chicken breast | 34
honey garlic chicken & rice | 50
buffalo ranch chicken poutine | 35
mango salsa chicken tacos | 51
chicken shawarma plate | 36
jumbo chicken taquitos | 52
chicken blt wraps | 37
chicken fajita rice | 53
butter chicken | 38
chicken broccoli patties | 54
crispy chicken wings | 39
chicken souvlaki pitas | 55
spinach chicken pasta | 40
chicken guacamole wraps | 56
red pepper chicken pasta | 41
chicken pizza | 57
chicken parmesan sandwich | 42
spicy avocado chicken tacos | 58
honey mustard cajun sandwich | 43
basic one pan chicken meal | 59
potato chicken fiesta bowl | 44
spicy chicken sandwich | 60
orange chicken & Rice | 45
sweet heat chicken strips | 61
red pepper chicken & rice | 46
italian mac and cheese | 62
classic rice burrito bowl | 47
chicken caesar salad | 63
chicken alfredo pasta | 48
garlic parmesan chicken nuggets | 64
chicken bites & creamy corn | 49
honey lemon chicken pasta | 65
33
Here's my hea lthy, simple
baked chicken breast
MAIN INGREDIENTS
• 4 chicken breasts (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil (or spray)
• 1 tbsp low sodium soy sauce
• 1/2 tsp honey
• Season with a generous amount of
pepper, garlic powder, paprika and
chili powder
1. Preheat oven to 450°F.
video
TIME
SERVING
SCAN QR CODE
20 MINS.
4 BREASTS
3. Optional step for Spinach Pesto:
In a blender cup, add spinach, basil, garlic
2. Spread chicken breast evenly on a
cloves, one tomato, salt and olive oil. Pulse
baking tray, then add all other Main
blend until thick and chunky, but not
Ingredients. Mix well.
smooth. Spread mix evenly on top of chicken breasts, followed by cheese and thinly
cut slices of tomatoes from the remaining
tomato.
4. Bake for 16-18 minutes depending on the
PESTO (OPTIONAL)
• 2 cups basil and 2 cups spinach (or 4
cups spinach)
• 1/2 cup low fat cheese (I use mozzarella)
• 2 medium tomatoes
• 4 garlic cloves
• 2 tsp olive oil
• Season with salt
thickness of each chicken breast.
NOTES
•
Using a spoon, take all of the remaining liquid in the baking tray and pour it over
•
Use this as your standard chicken recipe for wraps, salads, sandwiches, pastas, and
your chicken breasts.
more!
BAKED CHICKEN
BREAST (each)
*optional ingredients not included
WITH SPINACH
PESTO (each)
*optional ingredients not included
1G
4.5 G
47 G
238
Carbs
Fat
Protein
Calories
3.5 G
9.5 G
52 G
311
Carbs
Fat
Protein
Calories
and there you go.. enjoy!
34
Here's my hea lthy, simple
buffalo Ranch chicken poutine
POTATOES
• 3 medium potatoes (approx. 150g each)
• 1 tsp olive oil (or spray)
• Season with salt and pepper
CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, paprika,
onion powder and garlic powder
• 1 tsp olive oil (or spray)
BUFFALO RANCH SAUCE
•
•
•
•
•
2 tbsp fat free greek yogurt, plain
1 tbsp light mayo or miracle whip
2 tbsp hot sauce (I use Frank's Red Hot)
1/2 tsp dry dill
Season with onion powder and garlic
powder
• 2-3 tbsp water
Nutritional
Information
(PER SERVING)
TIME
SERVING
35 MINS.
2 PERSON
4. In bowl, add all Ranch Sauce
1. Preheat oven to 450°F.
ingredients. Add more or less water for
2. Wash potatoes and cut into 1 inch thick
desired consistency. Mix well.
fries. Add olive oil, salt and pepper. Mix well,
then spread them out on a baking tray and 5. Plate fries and top it off with chopped
bake for 30 minutes until golden brown.
chicken and buffalo ranch sauce.
3. Meanwhile, add olive oil, salt, pepper,
6. Optional: Add a side of steamed peas and
paprika, garlic powder and onion powder
extra hot sauce on top.
to chicken breast. Mix well, then cook on
a hot pan for 6 minutes on each side or
until chicken is cooked all the way through.
Then, remove chicken from pan and chop
into very fine pieces.
NOTES
•
You may use finely diced raw carrots and celery as your veggie topping instead of
steamed carrots and peas for a more classic pub-style taste.
40.5 G
7G
39.5 G
383
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
35
Here's my hea lthy, simple
chicken shawarma plate
RICE
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice and water. Bring
3. In a hot pan, add chicken and onions.
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt and turmeric
the water to a boil, then add salt and
Cook chicken for 3-4 minutes on each
turmeric. Cover and simmer on low heat
side or until chicken is cooked all the way
for 25 minutes or until all liquid is gone.
through and onions are soft and lightly
CHICKEN SHAWARMA
2. Meanwhile, cut chicken breast into 2
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 medium onion, sliced
• Season with salt, pepper, cumin,
paprika and a touch of cinnamon
• 1 tsp olive oil (or spray)
charred.
inch chunks. Add to a bowl with onions,
4. In a bowl, combine all Garlic Yogurt
olive oil, salt, pepper, cumin, paprika,
Sauce ingredients. Then, pour on top of rice
and cinnamon. Mix well.
and chicken shawarma.
GARLIC YOGURT SAUCE
• 1/2 cup fat free yogurt (or fat free greek
yogurt and water for a thin consistency)
• 1 tsp minced garlic
• Squeeze of lemon (I use half of a lemon)
• 1/2 cup chopped cucumbers
• 1/2 cup chopped tomatoes
• Season with a pinch of salt
Nutritional
Information
(PER SERVING)
NOTES
•
Add cardamom powder and nutmeg as optional spices for an even more traditional
•
You can put the chicken shawarma and garlic yogurt sauce in a pita to make a
shawarma taste.
chicken shawarma wrap!
45 G
5.5 G
40 G
399
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
36
Here's my hea lthy, simple
CHICKEN BLT wraps
TORTILLAS
•
•
•
•
1/2 cup egg whites
1 cup spinach, chopped
1/4 cup flour (I use whole wheat)
Season with salt, pepper and garlic
powder
• 1/2 tsp olive oil (or spray)
CHICKEN
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PERSON
1. In a blender cup, add all Tortillas
3. Add olive oil, salt, pepper, paprika, garlic
ingredients except olive oil. Blend until
powder, paprika, and chili powder to
smooth.
chicken breast. Mix well, then cook on a
hot pan for 6 minutes on each side or until
2. In a hot pan, add olive oil and pour in
half of the tortilla mix in. Cook for 1 minute,
flip, then cook for 1 more minute. Repeat
4. Add chicken to tortillas with all Toppings
ingredients. Roll into wraps.
TOPPINGS
2 tbsp fat free greek yogurt, plain
1 tsp hot sauce (I use sriracha)
1/2 cup spinach, chopped
1 medium tomato, thinly sliced
1 small onion, sliced into rings
2 strips turkey bacon
chicken wrap
(each)
*optional ingredients not included
tortilla only
(each)
*optional ingredients not included
Using forks, pull chicken apart into
shredded pieces.
for 2 tortillas.
• 2 chicken breasts (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, garlic powder,
paprika and chili powder
•
•
•
•
•
•
chicken is cooked all the way through.
NOTES
•
You can store the tortillas in the fridge for 3 days OR in the freezer for 3 months. It's
a great, low carb/calorie alternative for any other recipes I have that require tortillas!
18.5 G
5.5 G
46 G
317
Carbs
Fat
Protein
Calories
11.5 G
1.5 G
10 G
102
Carbs
Fat
Protein
Calories
and there you go.. enjoy!
37
Here's my hea lthy, simple
butter chicken
BUTTER CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 medium onion, sliced
• 1/2 cup frozen peas
• 1 tbsp garam masala
• Season with salt, pepper, chili powder,
paprika and turmeric
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 1/2 cup tomato sauce (or canned
crushed tomatoes)
• 1/4 cup fat free greek yogurt, plain
• 1/4 cup fat free sour cream (or low fat)
• 2 tsp olive oil (or spray)
• 2 pitas (or any low calorie option, approx
47g each, whole grain)
TIME
SERVING
30 MINS.
2 PERSON
1. Cut chicken breast into 1-2 inch cubes.
2. Add greek yogurt, sour cream and
Add to a bowl with olive oil, onions,
canned crushed tomatoes to pan. Mix well,
frozen peas, garam masala, salt, pepper,
bring sauce to a boil, then simmer on low
chili powder, paprika, and turmeric.
heat for 4-5 more minutes until sauce be-
Mix well, then cook on a hot pan for 5
gins to thicken.
minutes or until veggies are soft and
3. Cut pita into triangular slices and serve
chicken is almost cooked all the way
with butter chicken.
through.
NOTES
•
You may also serve the chicken on top of rice or with naan. Otherwise, the butter
chicken is great without any extra carbs! Without the pita, you will be looking at
Approx. 326 calories, 42 G protein, 18 G carbs, and 9 G fat per serving!
•
Add cayenne pepper into the seasoning mix for a spicier kick.
•
Nutritional
Information
(PER SERVING)
39 G
8G
49 G
423
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
38
Here's my hea lthy, simple
CRISPY chicken wings
MAIN INGREDIENTS
• 6 wings (cut into 12 drums and flats)
• 1 tbsp baking powder
• Season with salt, pepper, paprika, garlic
powder and onion powder
SAUCE (OPTIONAL)
•
•
•
•
•
1/2 cup diced mango
2 tsp hot sauce (I use sriracha)
2 cloves of garlic
1 tbsp SF maple syrup (or honey)
Season with chili powder
video
TIME
SERVING
SCAN QR CODE
45 MINS.
2 PERSON
4. Transfer wings to a baking tray. Add
1. Preheat oven to 450°F.
2. Add water in a pot. Bring the water to a
boil, then add your wings. Cover and
simmer on medium heat for 8 minutes,
then drain water.
3. Place wings over paper towel and pat
dry wings as much as possible.
baking powder and a generous amount of
salt, pepper, paprika, garlic powder, and
onion powder. Mix well until wings are
evenly coated. Bake for 25-30 minutes,
flipping halfway.
5. Optional step for Sweet & Spicy Sauce:
Add all Sauce ingredients in a blender cup.
Blend until smooth. Toss wings in sauce
until wings are completely coated.
NOTES
•
•
For the sauce, pineapples can be substituted for mango.
From my experience, boiling 12 wings before baking renders off approx. 12-14 grams
of total fat (104-126 calories). I've calculated this is by placing the pot of water in the
fridge to let the fat cool and form. Then, I drain the water and weigh the fat on a scale.
In comparison to other methods, this one is one of the lowest calorie (and super tasty)
options. Numbers will vary below!
chicken wings
without Sauce
*optional ingredients not included
chicken wings
with sauce
*optional ingredients not included
0G
26 G
45 G
414
Carbs
Fat
Protein
Calories
7G
26 G
45 G
442
Carbs
Fat
Protein
Calories
and there you go.. enjoy!
39
Here's my hea lthy, simple
spinach chicken pasta
PASTA
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add water. Bring the water to
3. Cut chicken into cubes, then add olive oil,
• 1 and 1/4 cup (or 85g) pasta (I use whole
grain rotini but any shape works)
• Season with salt
a boil, then add salt and pasta. Stir and
salt, pepper, paprika, and chili powder. Mix
cook for 7 minutes. Save a 1/4 cup of
well, then cook on a hot pan for about 8-10
pasta water, then drain and set aside.
minutes or until chicken is cooked all the way
SPINACH SAUCE
2. In a blender cup, add spinach, garlic
cloves, cheese, cream cheese, and pasta
water. Blend and set aside.
•
•
•
•
•
3 heaping cups of spinach
2-3 cloves of garlic
2 tbsp low fat cheese (I use mozzarella)
1 tbsp light cream cheese
1/4 cup pasta water
Nutritional
Information
(PER SERVING)
4. Pour spinach sauce into pot with pasta.
Mix well on low heat for 2-3 minutes until
sauce steams and begins to thicken. Then,
serve on a plate with chicken.
CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1/2 tsp olive oil (or spray)
• Season with salt, pepper, paprika and
chili powder
through.
NOTES
•
I like to top it off with crushed chili flakes and a sprinkle of feta, but this
is optional.
34.5 G
8G
46 G
387
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
40
Here's my hea lthy, simple
red pepper chicken pasta
PASTA
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add water. Bring the water to a
3. Add olive oil, salt, pepper, paprika, and
• 1/4 pack (or 85g) pasta (I use whole
grain spaghetti but any shape works)
• Season with salt
boil, then add salt and spaghetti. Stir and
garlic powder to chicken breast. Mix well,
cook for 7 minutes. Save a 1/4 cup of
then cover and cook on a hot pan for 6
pasta water, then drain and set aside.
minutes on each side or until chicken is
RED PEPPER SAUCE
2. In a hot pan, add olive oil, red bell
•
•
•
•
•
1 medium red bell pepper, sliced
1 medium onion, sliced
3 cloves of garlic
1/2 tsp olive oil (or spray)
1/4 cup low fat cheese (I use mozzarella)
peppers, onions, and garlic cloves. Cook
2 chicken breast (approx. 5 oz. or
140-145g each)
1 tsp olive oil (or spray)
Season with salt, pepper, paprika and
garlic powder
Nutritional
Information
(PER SERVING)
chicken into cubes.
3-4 minutes until veggies are soft. Then,
4. Combine pasta, sauce, and chicken in the
transfer to a blender cup with cheese
pan. Mix well.
and pasta water. Blend until smooth and
set aside.
CHICKEN
•
•
•
•
cooked all the way through. Then, cut the
NOTES
•
For an even creamier sauce, add 1 tbsp of light cream cheese.
•
Top it off with crushed chili flakes for a spicy kick.
39 G
8.5 G
44.5 G
418
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
41
Here's my hea lthy, simple
chicken parmesan sandwich
INGREDIENTS
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, garlic powder,
paprika and chili powder
• 1/2 cup canned crushed tomatoes (I use
low salt or salt free)
• 1 small onion, chopped
• 1 tsp minced garlic
• 1 cup spinach, chopped
• 2 hamburger buns (or any low calorie
option, approx. 56g each)
• 2 tbsp light grated parmesan
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 SANDWICHES
3. Remove chicken mix from the pan and
1. Add olive oil, salt, pepper, garlic powder,
paprika and chili powder to chicken breast. toast hamburger buns. Evenly distribute
chicken mix and light grated parmesan to
Mix well, then cook on a hot pan for 6
each bun for two sandwiches.
minutes on each side or until chicken is
cooked all the way through.
2. Remove chicken from pan. In a bowl, pull
chicken apart into shredded pieces using
two forks. Add back into pan on low heat
with canned crushed tomatoes, onions
minced garlic and spinach. Mix well until
spinach welts.
NOTES
•
If you have a panini press, use slices of bread and grill your sandwich to secure the
chicken mix.
•
Nutritional
Information
(PER SANDWICH OF 2)
a slice of mozzarella cheese and basil are optional additional toppings.
35 g
7.5 g
43.5 g
366
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
42
Here's my hea lthy, simple
honey mustard cajun sandwich
CHICKEN SANDWICH
1. Add olive oil, salt, pepper, garlic powder,
TIME
SERVING
20 MINS.
2 SANDWICHES
3. Remove chicken mix from the pan and
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, garlic powder,
onion powder, paprika and cayenne
pepper
• 2 hamburger buns (or any low calorie
option, approx. 56g each)
onion powder, paprika and cayenne pepper toast hamburger buns. Evenly distribute
to chicken breast. Mix well, then cook on a chicken mix to each bun for two sandwiches.
HONEY MUSTARD SAUCE
Mix well until spinach welts.
•
•
•
•
•
•
2 tbsp light mayo or miracle whip
1 tbsp honey
1 tsp mustard (or dijon mustard)
1 tsp hot sauce (I use sriracha)
1 cup spinach, finely chopped
Season with black pepper
hot pan for 6 minutes on each side or until
chicken is cooked all the way through.
2. Remove chicken from pan. In a bowl, pull
chicken apart into shredded pieces using
two forks. Add back into pan on low heat
with all Honey Mustard Sauce ingredients.
NOTES
•
•
I love serving these sandwiches with a side of steamed corn or peas.
Turkey bacon is a great additional topping that compliments the honey mustard
flavour perfectly.
Nutritional
Information
(PER SANDWICH OF 2)
37 g
7.5 g
39.5 g
372
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
43
Here's my hea lthy, simple
potato CHICKEN fiesta bowl
POTATOES
TIME
SERVING
40 MINS.
2 PERSON
4. In a hot pan, add chicken cubes and cook
1. Preheat oven to 450°F.
• 2 medium potatoes (approx. 150g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, garlic powder,
paprika and chili powder
for 6 minutes. Then, add onions and corn.
2. Wash and cut potatoes into 2 inch cubes. Cover and cook for 2 more minutes until
Add olive oil, salt, pepper, garlic powder,
chicken is cooked all the way through and
CHICKEN
minutes.
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil OR spray (to cook)
• Season with salt, pepper, garlic powder,
paprika and cayenne pepper
paprika and chili powder. Mix well, then
veggies are soft.
place on a baking tray and bake for 35
5. Add potatoes and black beans to the pan.
Mix well, then top it off with tomatoes, sour
3. Meanwhile, cut chicken breast into
cream, and hot sauce.
cubes. Add olive oil, salt, black pepper,
paprika, chili powder and garlic powder.
Mix well.
TOPPINGS
•
•
•
•
•
•
1 small onion, sliced
1 medium tomato, diced
1/3 cup black beans
1/3 cup frozen corn (or fresh)
1/3 cup fat free sour cream (or low fat)
1 tbsp hot sauce (I use sriracha)
Nutritional
Information
(PER SERVING)
NOTES
•
•
Sprinkle low fat cheese as an additional topping if you have the extra calories for it.
If you choose to meal prep this recipe, keep the sour cream separate and mix it in the
moment you're ready to eat.
49.5 g
8g
44 g
464
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
44
Here's my hea lthy, simple
ORANGE CHICKEN & RICE
RICE
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice and water. Bring the
4. Cut chicken breast into 1 inch cubes. Add
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt
water to a boil, then add salt. Cover and
to a bowl with, olive oil, pepper, paprika, and
simmer on low heat for 25 minutes or
chili powder. Mix well, then stir and cook on
until all liquid is gone.
a hot pan for 6 minutes.
ORANGE SAUCE
2. Meanwhile, in a bowl, add all Orange
5. Remove chicken from pan and add
Sauce ingredients. Mix well and set aside.
orange sauce. Bring the sauce to a boil, then
• 1/3 cup orange juice (fresh or with no
added sugar
• 2 tsp honey (or any sweetener)
• 2 tbsp low sodium soy sauce
• 1 tsp apple cider vinegar
• 1 tsp minced garlic
• 1/2 tsp ginger (fresh or powder)
• 1 tsp flour (I use whole wheat or oat)
cover and simmer on low heat for 2-3
3. Cut chicken breast into 1 inch cubes. Add minutes until it thickens. Add chicken back
to a bowl with, olive oil, pepper, paprika,
into pan and mix well with orange sauce.
and chili powder. Mix well.
6. Serve orange chicken on top of rice.
Optional: top it off with chopped green
onions, sesame seeds, and steamed broccoli.
CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• Season with pepper, paprika and chili
powder
• 1 tsp olive oil (or spray)
Nutritional
Information
(PER SERVING)
NOTES
•
If you are using fresh orange juice, grate your orange peel for zest and mix it into
your orange sauce. Although this is optional, I highly recommend it for an amazing
orange flavour kick.
48 G
6G
38 G
403
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
45
Here's my hea lthy, simple
RED PEPPER CHICKEN & rice
RICE
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice and water. Bring the
4. Add red bell peppers and garlic cloves to
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt
water to a boil, then add salt. Cover and
a blender cup with milk, cream cheese, salt
simmer on low heat for 25 minutes or
and onion powder. Blend until smooth.
CHICKEN
2. Meanwhile, add olive oil, salt, pepper,
the sauce to a boil, then cover and simmer
paprika, cumin and oregano to
on low heat for 3-4 minutes until it
chicken breast. Mix well, then cook on
thickens.
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 medium onion, sliced
• Season with salt, pepper, paprika,
cumin and oregano
• 1 tsp olive oil (or spray)
RED PEPPER SAUCE
•
•
•
•
•
•
1 medium red bell pepper, sliced
3 cloves of garlic
1 tbsp water
1/2 cup milk (I use 1% skim)
2 tbsp light cream cheese (or low fat)
Season with a pinch of salt and onion
powder
Nutritional
Information
(PER SERVING)
until all liquid is gone.
5. Pour red pepper sauce into pan. Bring
a hot pan for 6 minutes on each side
6. Plate rice and chicken. Pour sauce on
or until chicken is cooked all the way
top. Optional: top it off with chopped
through.
parsley and chili flakes.
3. Remove chicken from pan and add
bell peppers, garlic cloves, and water.
Cook 3-4 minutes until bell peppers are
soft.
NOTES
•
This red pepper sauce is also great for pasta. Try it out!
44 G
8.5 G
40 G
401
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
46
Here's my hea lthy, simple
classic rice burrito bowl
TOMATO RICE
•
•
•
•
1/2 cup brown rice (washed, uncooked)
1/2 cup canned diced tomatoes
1 cup water (or any broth)
Season with salt
CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, garlic powder,
paprika and chili powder
• 1 tsp olive oil (or spray)
TOPPINGS
•
•
•
•
•
•
•
1 small onion, sliced
1 medium green bell pepper, sliced
1/4 cup black beans
1/4 cup frozen corn (or fresh)
1/4 cup fat free sour cream (or low fat)
1 tbsp hot sauce (any kind)
1 cup lettuce or spinach, chopped
video
TIME
SERVING
SCAN QR CODE
35 MINS.
2 PERSON
1. In a pot, add rice, canned diced tomatoes 4. Remove onions and bell peppers from
the pan, then add frozen corn and black
and water. Bring the water to a boil, add
salt, then cover and simmer on low heat for beans. Cook 1 minute until corn has thawed
and black beans are heated.
25 minutes or until all liquid is gone.
2. Meanwhile, add olive oil, salt, pepper,
5. Plate rice, chicken, onions, bell peppers,
garlic powder, paprika and chili powder to
corn and black beans. Top it off with lettuce,
chicken breast. Mix well, then cook on a
sour cream and hot sauce.
high heat pan for 6 minutes on each side or
until chicken is cooked all the way through.
3. Remove chicken from the pan, then add
onions, bell peppers, and 1-2 tablespoons of
water. Cook 3-4 minutes until veggies are
soft.
NOTES
•
Avocado and cheese are great additional toppings but will come with extra calories.
•
Make this in batches so you don't get lazy or too busy to make it through the week.
It's a calorie and budget friendly option in comparison to store-bought burrito bowls.
However, only serve the sour cream, hot sauce and lettuce until after you reheat.
Nutritional
Information
(PER SERVING)
53 g
6g
42.5 g
457
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
47
Here's my hea lthy, simple
chicken alfredo PASTA
PASTA
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PERSON
3. Add minced garlic, sour cream, cheese,
lemon, and pasta water to the pan with
chicken. Bring the sauce to a boil, add in
penne and asparagus, then mix well on low
heat for 3 minutes or until sauce thickens.
1. In a pot, add water. Bring the water to
• 1 and 1/4 cup (or 85g) pasta (I use whole
grain penne)
• 14 medium asparagus spears, chopped
• Season with salt
a boil, then add salt, penne pasta, and
CHICKEN
2. Cut chicken into 1-2 inch cubes, then
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, oregano and
onion powder
asparagus spears. Stir and cook for 7
minutes. Save a 1/4 cup of pasta water,
then drain and set aside.
add olive oil, salt, pepper, oregano, and
onion powder. Mix well, then stir and
cook on a hot pan for 6 minutes.
ALFREDO SAUCE
•
•
•
•
1 tbsp minced garlic
1/3 cup fat free sour cream (or low fat)
1/4 cup low fat cheese (I use mozzarella)
Squeeze of lemon (I use the juice of
half a lemon)
NOTES
•
You may substitute the sour cream for greek yogurt here. Also, the asparagus for
broccoli.
•
Nutritional
Information
(PER SERVING)
Top it off with red pepper flakes for a spicy kick.
39.5 G
8G
47.5 G
418
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
48
Here's my hea lthy, simple
chicken bites & CREAMY corn
CHICKEN BITES
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1/2 cup panko bread crumbs
• Season with salt, pepper, paprika, chili
powder, onion powder and garlic
powder
• 1/3 cup egg whites
• 1 tbsp hot sauce (I use Frank's Red Hot
or sriracha)
CREAMY CORN
•
•
•
•
•
1 cup frozen corn (or fresh)
1/3 cup low fat cheese (I use mozzarella)
1/4 cup milk (I use 1% skim)
2 tbsp fat free cream cheese (or low fat)
Season with salt, pepper and garlic
powder
TIME
SERVING
30 MINS.
2 PERSON
4. Meanwhile, add corn in a medium heat
pan. Cook for 2 minutes until corn softens.
Then add milk, cheese, cream cheese, salt,
pepper and garlic powder. Mix well until
slightly creamy, then immediately remove
from pan.
1. Preheat oven to 450°F.
2. Cut chicken into cubes, then prepare
2 bowl stations:
Bowl 1: Egg whites and hot sauce
Bowl 2: Panko bread crumbs, salt,
pepper, paprika, chili powder, onion
powder and garlic powder
3. Dip your chicken cubes into the egg
whites, then into the panko bread crumbs
until completely coated. Lightly spray with
oil if available, but this is optional. Line
them up on a baking tray and bake for 15
minutes, flipping halfway.
5. Optional: toss chicken bites in more
hot sauce.
NOTES
•
If you have corn starch, add 1 tsp to your corn mix while cooking. It will give your
cheesy corn a creamier, thicker finish.
•
Nutritional
Information
(PER SERVING)
Crushed corn flakes or rice cakes can be substituted for panko bread crumbs.
33 G
6G
51.5 G
402
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
49
Here's my hea lthy, simple
honey GARLIC CHICKEN & Rice
RICE
•
•
•
•
1/2 cup brown rice (washed, uncooked)
1 cup water (or any broth)
1 cup frozen peas
Season with salt
CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tbsp honey
• 1 tbsp low sodium soy sauce
• 1 tbsp minced garlic
• Season with pepper, paprika and chili
powder
• 1 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice, water and peas. Bring
3. Add olive oil in a hot pan. Cook chicken for
the water to a boil, add salt, then
6 minutes, then add honey, soy sauce, and
cover and simmer on low heat for 25
minced garlic. Cook for 1-2 more minutes or
minutes or until all liquid is gone.
until chicken is cooked all the way through.
2. Meanwhile, cut chicken breasts into
4. Add rice and peas to the pan with honey
cubes. Add olive oil, pepper, paprika, and
garlic chicken. Mix well until rice has soaked
chili powder. Mix well.
up any remaining liquid.
NOTES
•
No notes here... this is a personal favourite and one of my most popular recipes!
ENJOY!
Nutritional
Information
(PER SERVING)
55 G
6G
40.5 G
422
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
50
Here's my hea lthy, simple
mango salsa chicken tacos
CHICKEN TACOS
1. Add olive oil, salt, pepper, paprika, chili
• 2 chicken breast (approx 5 oz. or
140-145g each)
• Season with salt, pepper, paprika, chili
powder and garlic powder
• 1 tsp olive oil (or spray)
• 4 small tortillas (or pick any low calorie
option, approx. 28g each, whole wheat)
powder and garlic powder to chicken
MANGO SALSA
3. Once chicken is cooked, cut them into
1-2 inch cubes.
•
•
•
•
•
•
1/2 cup diced mango
1 small red onion
1 small red bell pepper
1/4 cup cilantro, finely chopped
Squeeze of lime (I use half of a lime)
Season with salt and chili powder
LIME CREMA SAUCE
•
•
•
•
•
•
3 tbsp fat free greek yogurt, plain
1 tbsp low fat mayo (optional)
1/4 cup water
1/4 cup cilantro, finely chopped
Squeeze of lime (I use half a lime)
Season with salt
Nutritional
Information
(PER 2 tacos of 4)
breast. Mix well, then cover and cook on a
hot pan for 6 minutes on each side or until
fully cooked.
2. Meanwhile in a bowl, add all Mango
Salsa ingredients. Mix well.
TIME
SERVING
30 MINS.
4 TACOS
4. Heat or toast tortillas. Evenly distribute
chicken and mango salsa to each tortilla.
5. In a bowl, add all Lime Crema Sauce
ingredients. Use more or less water for
desired consistency. Mix well, then evenly
distribute to each taco.
NOTES
•
If you don't have fresh mangoes, buy frozen cubes and leave them out to thaw. Then,
•
Feel free to change up your carbs! Mango Salsa Chicken also goes well with rice,
dice them into smaller pieces.
quinoa, bread, and potatoes.
49 G
8G
41.5 G
429
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
51
Here's my hea lthy, simple
jumbo chicken taquitos
CHICKEN TAQUITOS
• 2 chicken breast (approx 5 oz. or
140-145g each)
• Season with salt, pepper, paprika, chili
powder and garlic powder
• 1 tsp olive oil (or spray)
• 2 large tortillas (or a low calorie option,
approx. 57g each, whole wheat)
STUFFING
•
•
•
•
•
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 TAQUITOS
1. Add olive oil, salt, pepper, paprika, chili
3. Evenly distribute stuffing onto tortillas.
powder and garlic powder to chicken
Roll tightly into a taquito, securing the
breast. Mix well, then cover and cook on a
stuffing.
hot pan for 6 minutes on each side or until
fully cooked. Remove from pan and pull it
apart into shredded pieces using two forks.
4. Add taquitos back into pan and toast for
1 minute on both sides or until crispy.
2. In a large bowl, add shredded chicken.
spinach, tomatoes, onions, cheese, and
cream cheese. Mix well.
1/2 cup spinach, chopped
1 medium tomato, chopped
1 small onion, chopped
1/4 cup low fat cheese (I use mozzarella)
2 tbsp light cream cheese (or fat free)
NOTES
•
•
Salsa is my favourite topping for this recipe!
If you want a hot kick, add hot sauce into your stuffing.
•
Nutritional
Information
(PER taquito of 2)
33.5 G
9G
46.5 G
406
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
52
Here's my hea lthy, simple
chicken fajita rice
RICE
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice and water. Bring the
4. Remove veggies from the pan and add
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt
water to a boil, add salt, then cover and
chicken strips. Cook for 3-4 minutes on each
simmer on low heat for 25 minutes or until
side or until chicken is cooked all the way
all liquid is gone.
through.
CHICKEN
2. Meanwhile, cut chicken breast into
5. In the pan, combine chicken with veggies,
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, paprika, chili
powder and garlic powder
• 1 tsp olive oil (or spray)
strips. Add olive oil, salt, black pepper,
sour cream and hot sauce. Mix well.
FAJITA TOPPINGS
or until veggies are soft.
paprika, chili powder and garlic powder.
Mix well and set aside.
3. In a hot pan, add olive oil, onions, and
bell peppers. Cover and cook for 3 minutes
• 1 medium red onion, chopped
•
•
•
•
•
1 medium red bell pepper, sliced
1 medium green bell pepper, sliced
1/3 cup fat free sour cream (or low fat)
1 tbsp hot sauce (I use sriracha)
1/2 tsp olive oil (or spray)
Nutritional
Information
(PER SERVING)
NOTES
•
•
If your calories allow it, add some low fat cheese as an additional topping.
If you don't have access to sour cream, try fat free, plain greek yogurt as a substitute.
48 G
8G
39.5 G
437
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
53
Here's my hea lthy, simple
chicken broccoli patties
INGREDIENTS
• 2 cups frozen broccoli
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1/2 cup oats (rolled or quick)
• 1 large onion, chopped
• 1 tbsp minced garlic
• 1 whole egg
• 1-2 tbsp light mayo or miracle whip
• 1-2 tbsp hot sauce (I use sriracha)
• 1/4 cup low fat cheese (I use parmesan)
• Season with salt, pepper, paprika and
chili powder
• 1/2 tsp olive oil (or spray)
Nutritional
Information
(PER patty OF 6)
TIME
SERVING
SCAN QR CODE
20 MINS.
6 PAT TIES
1. Add water in a pot. Bring the water to a
4. Form 6 evenly-shaped patties, then add
boil and add frozen broccoli. Cook 2
to a hot pan with olive oil. Cover and cook
minutes, then drain water and set aside.
patties for 5 minutes on each side.
2. Cut or blend chicken breast into very
5. In a bowl, combine Optional Sauce
small pieces (smaller the better). Do the
ingredients. Mix well and serve with chicken
same with broccoli once it has cooled.
broccoli patties.
3. Blend oats into a fine powder and add to
a large bowl with chicken, broccoli,
onions, minced garlic, egg, mayo, hot
sauce, cheese, salt, pepper, paprika, and
chili powder. Mix until all ingredients have
combined.
OPTIONAL SAUCE
• 1/3 cup fat free yogurt, plain
• 1 tbsp hot sauce (I use sriracha)
• Season with garlic powder, pepper and
a pinch of salt
video
NOTES
•
I've stored these in the fridge for up to a week. They are great for salads, burgers, rice,
or by themselves with sauce!
•
You may use ground chicken as a substitute for chicken breast.
9G
3.5 G
15 G
122
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
54
Here's my hea lthy, simple
chicken souvlaki pitas
CHICKEN SOUVLAKI
• 2 chicken breast (approx. 5 oz. or
140-145 each)
• Season with salt, pepper, oregano,
paprika and garlic powder
• Squeeze of lemon (I use half of a lemon)
• 1 tsp olive oil (or spray)
TZATZIKI SAUCE
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PITAS
1. Cut chicken breast into cubes. Add olive
3. Build your pita using all Pita ingredients.
oil, salt, pepper, oregano, paprika, garlic
powder, and lemon. Mix well, then cover
and cook on a hot pan for 3-4 minutes on
each side or until chicken is cooked all the
way through.
2. In a bowl, add all Tzatziki Sauce
ingredients. Mix well.
• 1/2 cup fat free greek yogurt, plain
• 1 tsp minced garlic (or garlic powder)
• 1/3 cup finely chopped or grated
cucumbers
• Squeeze of lemon (I use a quarter of a
lemon)
• 1 tsp dry dill (or fresh)
• Season with pinch of salt
PITA
• 2 pitas (or any low calorie option, approx
67g each, whole wheat)
• 1/2 cup cherry tomatoes
• 1/2 cup spinach
Nutritional
Information
(PER PITA of 2)
NOTES
•
If you have time, you can marinate the chicken for a few hours or overnight for a
stronger flavour. However, this is completely optional.
•
Black olives, feta cheese, and red onions are more additional toppings for your pita.
39 g
5g
45.5 g
376
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
55
Here's my hea lthy, simple
CHICKEN GUACamole wraps
TORTILLAS
•
•
•
•
3/4 cup egg whites
1/4 cup flour (I use whole wheat)
Season with salt and garlic powder
1/2 tsp olive oil (or spray)
CHICKEN
4. In a bowl, combine all Guacamole
ingredients. Mix well.
smooth.
half of the tortilla mix in. Cook for 1 minute,
tortilla only
(each)
*optional ingredients not included
to each tortilla. Roll into wraps.
flip, then cook for 1 more minute. Repeat
way through.
*optional ingredients not included
5. Evenly distribute guacamole and chicken
2. In a hot pan, add olive oil and pour in
GUACAMOLE
chicken wrap
(each)
SERVING
2 WRAPS
ingredients except olive oil. Blend until
for 2 tortillas.
1 small avocado
1 small red onion, chopped
1 small tomato, chopped
Squeeze of lime (I use half of a lime)
Season with a pinch of salt
TIME
20 MINS.
1. In a blender cup, add all Tortillas
• 2 chicken breasts (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, paprika and
chili powder
• 1 tsp olive oil (or spray)
•
•
•
•
•
video
SCAN QR CODE
3. Cut chicken into strips. Add olive oil, salt,
pepper, paprika, and chili powder. Mix well,
then cook on hot pan for 3-4 minutes on
each side or until chicken is cooked all the
NOTES
•
You can store the tortillas in the fridge for 3 days OR in the freezer for 3 months. It's
a great, low carb/calorie alternative for any other recipes I have that require tortillas!
•
Make this quick and easy guacamole by itself for nachos, burritos, and more.
21.5 g
13 G
44.5 G
402
Carbs
Fat
Protein
Calories
11.5 G
1.5 G
13.5 G
116
Carbs
Fat
Protein
Calories
and there you go.. enjoy!
56
Here's my hea lthy, simple
chicken pizza
CHICKEN
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PIZZAS
1. Add olive oil, salt, pepper, paprika, chili
3. Add one flatbread to the pan on
medium heat. Add half of the pizza sauce,
a sprinkle of cheese, half of the chopped
chicken and half of the sliced red onions,
• 2 chicken breasts (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, paprika, chili
powder and oregano (dried parsley is
optonal)
• 1 tsp olive oil (or spray)
powder and oregano to chicken breast.
pieces.
cover to trap the steam so the cheese melts.
PIZZA SAUCE
2. Add minced garlic to the pan on
medium heat. Toast for 1 minute, then add
tomato sauce and spinach. Mix well until
spinach welts. Then, remove pizza sauce
4. Cut each pizza into 4 slices. Drizzle of hot
• 2 tsp minced garlic
• 1/2 cup tomato sauce (or pizza/pasta
sauce)
• 1 cup spinach, chopped
Cover and cook on a hot pan for 6 minutes
on each side or until chicken is cooked all
and finally, another sprinkle of cheese. Add
the way through. Then, remove chicken
a dash of water to the edge of the pan, then
from the pan and chop into very small
Repeat this process for 2 pizzas.
sauce is optional.
from pan.
BREAD & TOPPINGS
• 2 flatbreads (or any low calorie option, I
use whole wheat)
• 1/4 cup low fat cheese (I use marble or
mozzarella)
• 1 small red onion, sliced
Nutritional
Information
(per pizza of 2)
NOTES
•
Feel free to add your favourite toppings to this pizza. There are endless combinations
to change the flavours up.
37.5 G
7.5 G
44.5 G
398
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
57
Here's my hea lthy, simple
spicy avo chicken tacos
CHICKEN TACOS
• 2 chicken breast (approx 5 oz. or
140-145g each)
• Season with salt, pepper, garlic powder,
paprika and cayenne pepper
• 1 tsp olive oil (or spray)
• 4 small tortillas (or pick any low calorie
option, approx. 28g each)
video
TIME
SERVING
SCAN QR CODE
20 MINS.
4 TACOS
4. Once cooked, shred chicken using two
1. Preheat oven to 450°F.
2. Add olive oil, salt, pepper, garlic powder,
paprika and cayenne pepper to chicken
breast. Mix well, then bake for 17 minutes or
until chicken is cooked all the way through.
forks.
5. Heat or toast tortillas, then evenly
distribute spicy yogurt, shredded chicken
and all Toppings ingredients.
3. Meanwhile in a bowl, add all Spicy
Yogurt ingredients. Mix well.
SPICY YOGURT
•
•
•
•
1/3 cup fat free greek yogurt, plain
Squeeze of lemon (I use half a lemon)
1-2 tsp hot sauce (I use sriracha)
Season with salt and garlic powder
NOTES
•
TOPPINGS
•
Mozzarella or feta cheese are great additional toppings here.
Some other veggie options that compliment these flavours include shredded
carrots, coleslaw and corn.
• 1 jalapeno pepper, finely chopped
• 1/2 medium avocado, diced
• 1/2 medium onion, chopped
Nutritional
Information
(PER 2 tacos of 4)
32.5 G
9.5 G
44 G
387
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
58
Here's my hea lthy, simple
basic one pan chicken meal
POTATOES & CARROTS
•
•
•
•
3 medium potatoes (approx. 150g each)
2 large carrots
1 tsp olive oil (or spray)
Season with salt, pepper, garlic powder,
chili powder (optional), and paprika
CHICKEN
video
TIME
SERVING
SCAN QR CODE
45 MINS.
2 PERSON
3. Meanwhile, add olive oil, hot sauce, salt,
1. Preheat oven to 450°F.
pepper, garlic powder, paprika and chili
2. Wash and cut potatoes into large,
3-inch cubes and carrots into 5-inch halves.
powder to chicken breast.
Add olive oil, salt, pepper, garlic powder,
4. Once potatoes and carrots have baked
paprika and chili powder. Mix well, then
for 30 minutes, remove them from the oven
place on a baking tray and bake for 30
and make space for chicken breast. Bake all
minutes.
ingredients for 15-19 minutes depending on
the size of your chicken breast.
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1/2 tsp olive oil OR spray (to cook)
• 1/2 tsp hot sauce (I use sriracha)
• Season with salt, pepper, garlic powder,
chili powder (optional), and paprika
NOTES
•
•
I like to shred the chicken using two forks for an easier eat.
As noted in the title, this is a very basic and tasty way of enjoying a complete chicken
meal. Feel free to experiment with your own favourite spices and vegetables!
Nutritional
Information
(PER SERVING)
46 g
5g
39 g
385
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
59
Here's my hea lthy, simple
spicy chicken sandwich
CHICKEN
video
TIME
SERVING
SCAN QR CODE
15 MINS.
1 PERSON
1. In a bowl, add coleslaw, greek yogurt,
3. Remove chicken from the pan and toast
• 1 chicken breast (approx. 5 oz. or
140-145g)
• 1/2 tsp olive oil OR spray (to cook
• Season with salt, pepper, garlic powder,
paprika and cayenne pepper
hot sauce, lemon, salt and garlic powder.
slices of bread.
SANDWICH
6 minutes on each side or until cooked all
• 2 slices of bread (or any low calorie
option, I use multi-grain)
• 1 cup coleslaw, dry mix
• 1/3 cup fat free greek yogurt, plain
• 1-2 tsp hot sauce (I use sriracha)
• Squeeze of lemon (I use half a lemon)
• Season with salt and garlic powder
• 4 pickle slices
Nutritional
Information
(entire recipe)
Mix well and set aside.
4. Build sandwich with the bread, coleslaw
2. Add olive oil, salt, black pepper, paprika,
mix, chicken and pickles.
chili powder and garlic powder to chicken
breast. Mix well, and cook on a hot pan for
the way through.
NOTES
•
Feel free to substitute the slices of bread with hamburger buns. You can also skip the
bread entirely and have a coleslaw chicken salad.
45 g
7g
50 g
440
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
60
Here's my hea lthy, simple
sweet heat chicken strips
CHICKEN BITES
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• Season with pepper, paprika, onion
powder, chili powder and dried parsley
• 1/2 tsp olive oil (or spray)
SWEET HEAT SAUCE
•
•
•
•
•
•
•
1 tbsp honey
3 tbsp SF maple syrup
2 tbsp hot sauce (I use Frank's Red Hot)
1 tsp stevia (or any powdered sweetener)
1 tbsp minced garlic
1/2 tsp pepper
1/2 tsp crushed chili flakes (optional)
TIME
SERVING
15 MINS.
2 PERSON
3. Remove chicken from pan and add sweet
heat sauce. Bring the sauce to a boil, then
simmer on low heat for about 1 minute or
until it begins to lightly thicken. Add the
chicken strips back into the pan. Mix well
until all strips are evenly coated with sauce.
1. Cut chicken into thin strips, then add
olive oil, pepper, paprika, onion powder,
chili powder, and dried parsley. Mix well,
then on a high heat pan for 4-5 minutes
on each side or until cooked all the way
through.
2. Meanwhile in a bowl, add all Sweet
Heat Sauce ingredients. Mix well.
NOTES
•
I like to serve this with home fries (recipe here) and frozen vegetables for a complete
meal.
Nutritional
Information
(PER SERVING)
10.5 G
3.5 G
34 G
206
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
61
Here's my hea lthy, simple
italian chicken mac and cheese
INGREDIENTS
• 3/4 cup dry macaroni, whole grain (or a
low calorie pasta of choice, approx. 85g)
• Season with salt
CHICKEN
• 2 chicken breasts (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, paprika and
italian seasoning
• 1/2 tsp olive oil (or spray)
TIME
SERVING
25 MINS.
2 PERSON
1. In a pot, add water. Bring the water to
3. Add chicken and all Cheese Mix
a boil, then add salt and macaroni. Stir
ingredients in the pot with macaroni. Mix
and cook for 7 minutes. Save a 1/4 cup of
well until smooth and cheesy.
pasta water, drain the rest. Add the
macaroni back into the pot and set aside.
2. Cut chicken breasts into small cubes.
Add olive oil, salt, pepper, paprika, and
italian seasoning. Mix well, and cook on
a high heat pan for 8-10 minutes or until
chicken is cooked all the way through.
CHEESE MIX
• 1/4 cup fat free cream cheese (or light)
• 1/4 cup milk (I use 1% skim but any kind
works)
• 1/4 cup low fat cheese (I use mozzarella)
• 1 tsp mustard (or dijon)
• 1/2 cup diced tomatoes
• Season with pepper, garlic powder,
onion powder and italian seasoning
• 1 tbsp dried parsley (optional)
Nutritional
Information
(PER SERVING)
NOTES
•
Try using oil-free sun dried tomatoes in replace of regular tomatoes if you have
•
Add hot sauce and crushed chili flakes for a spicy kick. Also, light parmesan cheese is
access to them.
a great additional, cheesy topping.
33.5 G
7G
43.5 G
424
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
62
Here's my hea lthy, simple
chicken caesar salad
CHICKEN
1. Add olive oil, salt, pepper, paprika, garlic
TIME
SERVING
20 MINS.
2 PERSON
3. Add Salad ingredients to a large bowl.
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, paprika, garlic
powder and chili powder
powder, and chili powder to chicken breast. Pour in the dressing and mix until salad is
completely coated.
Mix well, then cook on a hot pan for 6
DRESSING
ingredients. Mix well with a spoon before
•
•
•
•
•
•
•
•
2 anchovy fillets (or 1 tsp anchovy paste)
1/2 cup fat free greek yogurt, plain
3 heaping tbsp light parmesan cheese
2 tsp minced garlic
2 tbsp milk (I use 1% skim)
1/2 tsp mustard (preferably dijon)
Squeeze of lemon (I use half a lemon)
Season with salt and pepper
SALAD
minutes on each side or until cooked all the
way through.
Nutritional
Information
(PER serving)
serve on top of salad.
2. In a blender cup, add all Dressing
blending, then blend until smooth.
Note: If you choose to use anchovy paste,
blending is not needed. Simply mix all
ingredients in a bowl.
NOTES
•
• 2 heads romaine lettuce, chopped
• 1 small red onion, thinly sliced
• Handful of croutons (optional, I use
approx. 12)
4. Cut chicken into bite-sized slices and
You may substitute the anchovy fillets/paste with 2 tsp worcestershire sauce.
•
I like to top it off with generic croutons sprinkle of more light parmesan cheese and
•
You can make the dressing in large batches and store it in the fridge for up to 5 days.
crushed chili flakes, but this is completely optional.
It's great for wraps too!
16 g
13.5 g
47 g
381
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
63
Here's my hea lthy, simple
garlic parmesan chicken nuggets
CHICKEN
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• 1 tbsp minced garlic
• 2 tsp olive oil
BOWL 1
• 1/4 cup egg whites (or 1 whole egg)
• 1 tbsp light mayo (or miracle whip)
• 1 tsp mustard
1. Preheat oven to 450°F.
2. Add all Bowl 2 ingredients in a blender
cup and blend into a finer texture. Then,
set aside in a bowl.
3. Add all Chicken ingredients into the
blender cup and pulse blend until the
chicken is very finely chopped, but not
completely smooth.
BOWL 2
• 3/4 cup panko breadcrumbs
• 1/4 cup light parmesan cheese
• Season with salt, pepper, garlic powder,
onion powder and parsley flakes
TIME
SERVING
25 MINS.
2 PERSON
4. Prepare 2 separate bowl stations with
Bowl 1 and Bowl 2 ingredients. Using a
spoon, scoop out a spoonful of the chicken
mix, dip it into bowl 1, then lightly coat it
in bowl 2. Place them on a baking tray and
shape each chicken portion into a "nugget".
Lightly spray/glaze with oil if available, but
this is optional. Bake for 15 minutes, flipping
halfway.
NOTES
•
Here's my optional Hot Honey Mustard Sauce: 2 tbsp honey, 2 tbsp light mayo, 2 tbsp
fat free greek yogurt, 2 tbsp yellow or dijon mustard, 3 tbsp water, a squeeze of half a
lemon, and salt/pepper to taste. Otherwise, use any sauce you like!
•
The number of nuggets you can make will vary depending on size, but it should make
•
You may also use ground chicken for this recipe to speed up the process, but chicken
anywhere around 12-18!
breast is a leaner option.
Nutritional
Information
(PER SERVING)
22 G
10.5 G
45 G
362
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
64
Here's my hea lthy, simple
honey lemon chicken PASTA
PASTA
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PERSON
powder, paprika and dried parsley to
3. Remove chicken from the pan and add
butter, onions, minced garlic and frozen peas.
Stir and cook until onions and peas soften.
Then, add in greek yogurt, cheese, lemon,
honey, and pasta water. Mix well for about 2
minutes until all ingredients are combined
and sauce thickens. Lastly, add in the
chicken breast. Mix well, then add to a
spaghetti and mix well.
1. In a pot, add water. Bring the water to
• 1/4 pack (85g) spaghetti (or pasta of
choice
• Season with salt
a boil, then add salt and spaghetti. Stir
CHICKEN
2. Add olive oil, salt, pepper, garlic
• 2 chicken breast (approx. 5 oz. or
140-145g each)
• Season with salt, pepper, garlic powder,
paprika and dried parsley
• 1 tsp olive oil (or spray)
and cook for 7 minutes. Save a 1/4 cup of
pasta water, then drain and set aside.
medium heat pan. Cover and cook for 6
4. Plate spaghetti and add chicken on top.
minutes on both sides or until chicken is
cooked all the way through.
HONEY LEMON SAUCE
•
•
•
•
•
•
•
1 tbsp light butter
1 tbsp minced garlic
1 small red onion (or shallot), chopped
3/4 cup frozen peas (or veggie of choice)
1/2 cup fat free greek yogurt, plain
1/4 cup low fat cheese (I use mozzarella)
Squeeze of lemon (I use the juice of
half a lemon)
• 2 tsp honey
Nutritional
Information
(PER SERVING)
NOTES
•
Make sure to stir and cook the sauce at a medium or low heat, otherwise it won't
come out as creamy. However, if you choose to use a full fat greek yogurt, this
won't be something to worry about. Then, serve immediately while it's hot!
•
Top it off with red pepper flakes and lemon zest (grated from the lemon) for a
huge flavour kick.
45.5 G
10 G
51 G
466
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
65
ground meat
lean, hearty meals. I mainly use ground beef and turkey, but chicken, pork and lamb work too.
beef loaded fries | 67
extra beef thin-crust pizza | 77
TURKEY MEATBALLS | 68
sweet & sour beef stir-fry | 78
beef parmesan wraps | 69
big mac rice bowl (+ Mac Wrap) | 79
turkey chili | 70
beef kebab and rice | 80
shephard's pie | 71
cheeseburger omelette | 81
smash burgers | 72
hawaiian beef fried rice | 82
mac n' beef | 73
sweet potato beef sliders | 83
philly cheesesteak rice | 74
beef & potato hash | 84
ginger beef noodles | 75
jalapeno popper meatballs | 85
sloppy joe sandwich | 76
66
Here's my hea lthy, simple
beef loaded fries
POTATOES
• 3 medium potatoes (approx. 150g each)
• 1 tsp olive oil (or spray)
• Season with salt and pepper
MEAT
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, paprika, garlic
powder, onion powder and chili powder
2. Wash potatoes and cut into 1 inch thick
fries. Add to a baking sheet with olive oil,
green onions.
3. Meanwhile, add olive oil in a hot pan with
ground beef, salt, pepper, paprika, garlic
powder, onion powder, and chili powder.
Cook for 6-8 minutes or until crispy brown.
NOTES
•
Feel free to substitute ground turkey with ground beef or ground chicken. This goes
for all of the ground meat recipes you'll be reading next! Personally, I've chosen my
favourite ground meat of choice for each recipe.
•
If you want saucier beef, mix in a 1/4 cup of tomato sauce to the pan when cooking.
•
(PER SERVING)
ground beef, sour cream, tomatoes and
salt and pepper. Bake for 30-35 minutes.
• 1 medium tomato, diced
Nutritional
Information
SERVING
2 PERSON
4. Plate fries and top it off with cheese,
1. Preheat oven to 450°F.
TOPPINGS
• 1/3 cup green onions, chopped (or red
onions)
• 1/2 cup fat free sour cream (or low fat)
• 1/3 cup low fat cheese (I use mozzarella)
TIME
40 MINS.
You may substitute the mozzarella cheese for a slice of cheddar cheese.
49 G
9.5 G
33.5 G
426
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
67
Here's my hea lthy, simple
classic turkey meatballs
INGREDIENTS
• 1 cup ground turkey (I use 93% lean,
approx. 8 oz.)
• Season with salt, pepper, paprika and
italian seasoning
• 1 heaping cup spinach, chopped
• 1 tbsp minced garlic (approx. 3 cloves)
• 1/4 cup egg whites
• 1/4 cup low fat cheese (I use mozzarella
or parmesan)
• 1 tsp olive oil (or spray)
• 1/4 cup tomato sauce (or pasta/pizza
sauce)
video
TIME
SERVING
SCAN QR CODE
20 MINS.
8 MEATBALLS
1. In a large bowl, add ground turkey, salt,
pepper, paprika, italian seasoning, spinach,
minced garlic, egg whites, and cheese. Mix
well, then form 8 evenly shaped meatballs.
3. Pour tomato sauce over meatballs. Mix
until all meatballs are evenly coated.
4. OPTIONAL: Serve with rice or in a
sandwich. Otherwise, eat as is.
2. In a hot pan, add olive oil and turkey
meatballs. Cover and cook for 2 minutes
on 4 different sides. A total of 8 minutes
until meatballs are cooked all the way
through.
NOTES
•
These meatballs are easy to cook in large batches and meal prep for the week with a
serving of rice or any carb of your choice.
Nutritional
Information
(PER MEATBALL)
1G
2.5 G
5G
44
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
68
Here's my hea lthy, simple
beef parmesan wraps
INGREDIENTS
• 1 medium onion, chopped
• 1 cup ground beef (I use 95% lean,
approx. 8 oz.)
• Season with salt, pepper, garlic powder,
paprika, chili powder and oregano
• 1/3 cup tomato sauce or pasta sauce
• 1/3 cup fat free greek yogurt, plain
• 2 large tortillas (or a low calorie option,
approx. 60g each, whole wheat)
• 2 heaping cups spinach, chopped
• 4 tbsp light parmesan cheese
• 1 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 WRAPS
1. Add olive oil in a hot pan with onions.
4. Evenly distribute your ground beef mix
Cook 1 minute until onions have softened.
and 2 tbsp of parmesan cheese to the
center of each tortilla. Fold the edges of
2. Add ground beef to the pan with salt,
pepper, garlic powder, paprika, chili
powder and oregano. Cook 5-6 minutes
the tortilla over the center (similar to a
taco bell crunch wrap) until the beef is
secure.
until beef is brown.
3. Add tomato sauce, greek yogurt, and
spinach. Cook 1 more minutes until spinach
welts and beef has fully cooked.
5. Add wraps into hot pan. Toast each
side for 2-3 minutes until crispy.
NOTES
•
If you want a CRUNCH wrap, I like to add a few tortilla chips in the center of the tortilla
before folding.
Nutritional
Information
(PER WRAP OF 2)
33.5 G
12.5 G
35.5 G
338
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
69
Here's my hea lthy, simple
turkey chili
INGREDIENTS
• 1 cup ground turkey (I use 93% lean,
approx. 8 oz.)
• 1 medium onion, chopped
• 1 cup canned black beans
• 1 cup canned diced tomatoes (low salt
or salt free)
• Season with salt, pepper, paprika, garlic
powder and cayenne pepper
• 2 tsp olive oil (or spray)
• 2 tbsp tomato paste (optional)
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. Add salt, pepper, paprika, garlic powder,
and cayenne pepper to ground turkey. Mix
well and set aside.
2. In a high heat pot, add olive oil and
onions. Cook 3-4 minutes until onions are
3. Add black beans, canned diced tomatoes,
and tomato paste (optional). Mix well, bring
to a boil, then cover and simmer on low
heat for 10-12 minutes until chili is thick.
4. Optional: Serve with finely chopped
soft. Then, add the ground turkey and cook parsley.
for 6-7 more minutes until ground turkey is
golden brown.
NOTES
•
Corn, zucchini, squash, bell peppers, and carrots are a few of the many vegetables you
•
Chili has a deep, rich flavour. If you want a hint of sweetness, try adding a dash of
can add or substitute in here.
brown sugar, honey or even maple syrup.
Nutritional
Information
(PER SERVING)
33 G
13 G
35 G
413
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
70
Here's my hea lthy, simple
shephard's pie
MASHED POTATOES
• 3 medium potatoes (approx. 150g each)
• 1/4 cup fat free greek yogurt, plain (or
low fat sour cream)
• 1/4 cup milk (I use 1% skim)
• Season with salt, pepper and garlic
powder
BEEF MIX
• 1 cup ground beef (I use 95% lean,
approx. 8 oz.)
• 1/2 cup frozen peas
• 1/2 cup tomato sauce (or canned
crushed tomatoes)
• Season with salt, pepper, paprika and
onion powder
• 1 tsp olive oil (or spray)
TIME
SERVING
30 MINS.
4 SLICES
3. In a hot pan, add ground beef, salt,
1. Wash potatoes and cut into 1 inch thick
cubes. Peeling the skin is optional. Add
them to a pot of boiling water. Boil for 15
minutes until fork tender.
pepper, paprika, and onion powder. Cook
for 5-6 minutes or until beef is brown. Then,
add frozen peas and tomato sauce. Stir
and cook 1-2 more minute until peas have
2. Drain water and transfer potatoes to a
bowl. Add greek yogurt, milk, salt, pepper
and garlic powder. Mash well with a fork,
potato masher, or any electric mixer until
smooth. Set to side.
thawed and sauce is warm.
4. Add beef mix to a small casserole or
baking dish, then spread mashed potatoes
evenly on top. Cut into 4 slices.
NOTES
•
If you're finding it hard to mash your potatoes with only a fork, use the bottom of a
•
Sour cream, chives and hot sauce are a great topping for the mashed
metal or plastic water bottle. It should do the trick!
potatoes.
Nutritional
Information
(PER SLICE OF 4)
26 G
3.5 G
16 G
191
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
71
Here's my hea lthy, simple
Smash Burgers
BURGER
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• Season with salt, pepper, paprika, garlic
powder and onion powder
• 1 tsp olive oil (or spray)
• 2 hamburger buns (or any low calorie
option, approx. 50g each)
SAUCE
•
•
•
•
1 tbsp fat free greek yogurt, plain
1 tbsp ketchup (I use a sugar free kind)
2 tbsp light mayo or miracle whip
1 tbsp water
1. Form 4 evenly shaped balls with ground
beef.
2. In a hot pan, add olive oil and beef balls.
Press down firmly using either a spatula,
another small pan or any round surface
in order to flatten the beef into very thin
patties. Sprinkle salt, pepper, paprika, garlic
powder, and onion powder. Let them cook
for 1 minute or until edges are crispy and
charred. Flip patty and repeat on the other
Nutritional
Information
(PER BURGER OF 2)
SERVING
2 BURGERS
3. Remove patties from pan. Toast the
hamburger buns and cook sliced onions for
2-3 minutes until soft and lightly charred.
4. Combine all Sauce ingredients. Add
more or less water for desired consistency.
Evenly distribute sauce to the top and
bottom hamburger buns and build burger
with patties and Toppings ingredients.
side.
TOPPINGS
• 1/2 medium tomato, sliced
• 1/2 cup sliced onions
• 8 pickle slices
TIME
20 MINS.
NOTES
•
•
Add some pickle juice from your pickle jar to the sauce for an extra kick!
low fat cheese is a great optional add-on, but be mindful of the extra calories.
33 G
8.5 G
27.5 G
327
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
72
Here's my hea lthy, simple
Mac n' beef
BEEF
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1 medium onion, chopped
• Season with salt, pepper, garlic powder
and paprika
• 1 tsp olive oil (or spray)
Nutritional
Information
(PER SERVING)
TIME
SERVING
30 MINS.
2 PERSON
1. In a hot pan, add olive oil and onions.
2. Add crushed tomatoes, water and
Cook 2-3 minutes until onions are soft. Then
macaroni. Mix well, bring to a boil, then
add ground beef with salt, pepper, paprika,
garlic powder, and paprika. Cook for 6-8
cover and simmer on low heat for 20
minutes or until macaroni is cooked.
minutes or until beef is crispy brown.
MACARONI
• 1 cup canned crushed tomatoes (low
salt or salt free) or tomato sauce
• 1 cup water (or any broth)
• 3/4 cup dry macaroni, whole grain (or a
low calorie pasta of choice, approx. 85g)
video
SCAN QR CODE
NOTES
•
Sometimes, I like to mix in some chopped spinach once my mac and beef is cooked
to get my healthy greens.
47.5 G
7G
30 G
351
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
73
Here's my hea lthy, simple
philly cheesesteak rice
RICE
1. In a pot, add rice and water. Bring the
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt and garlic powder
water to a boil, then add salt and garlic
BEEF
2. Meanwhile, add olive oil in a high heat
pan with green peppers and onions. Cook
for 3 minutes or until veggies have
softened. Then, add ground beef, salt, black
pepper, garlic powder, paprika and chili
powder. Cook for 6-8 more minutes or until
ground beef is crispy brown.
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1 medium onion, sliced
• 1 medium green bell pepper, sliced
• 1/3 cup fat free cream cheese (or low fat)
• Season with salt, black pepper, garlic
powder, paprika and chili powder
TIME
SERVING
30 MINS.
2 PERSON
3. Add rice into pan with cream cheese. Mix
well until creamy.
powder. Cover and simmer on low heat for
25 minutes or until all liquid is gone.
• 1 tsp olive oil (or spray)
NOTES
•
Hot sauce and/or low fat mozzarella cheese are great additional toppings for this dish.
•
Nutritional
Information
(PER SERVING)
You can also use the beef mix with cream cheese to make a healthier sandwich!
43 G
9G
30.5 G
397
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
74
Here's my hea lthy, simple
ginger beef noodles
NOODLES
TIME
SERVING
20 MINS.
2 PERSON
• 1/4 pack (85g) noodles OR pasta (I use
capellini but any shape works)
• Season with salt
the water to a boil, then add salt. Cook for
3. In a hot pan, add all Beef ingredients.
Cook 6 minutes or until beef is brown and
5 minutes, then save a 1/4 cup of pasta
onions are soft.
GINGER SAUCE
2. In a bowl, add all Ginger Sauce
•
•
•
•
•
2 tbsp low sodium soy sauce
2 tsp minced ginger
1 tsp minced garlic
2 tbsp SF maple syrup (or sweetener)
1/2 tsp flour (I use whole wheat)
1. In a pot, add water and noodles. Bring
water. Drain and set aside.
4. Add ginger sauce and pasta water into
the pan with beef. Bring the sauce to a boil,
then stir and simmer on low heat for 2
minutes until it has thickened. Serve on top
of noodles.
ingredients. Mix well and set aside.
BEEF
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1 tsp olive oil (or spray)
• 1 medium onion, chopped
• Season with generous amount of chili
powder and pepper
Nutritional
Information
(PER SERVING)
NOTES
•
As you may notice from the photo, I serve this dish with green onions and sesame
seeds. However, this is completely optional.
•
If you have sesame oil on hand, replace the olive oil with it.
37.5 G
7.5 G
27 G
332
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
75
Here's my hea lthy, simple
Sloppy joe sandwich
INGREDIENTS
• 1 cup ground turkey, (I use 93% lean,
approx 8 oz.)
• Season with salt, pepper, paprika and
garlic powder
• 1 cup frozen peas and carrots
• 1 medium onion, finely chopped
• 1/4 cup tomato sauce (or pizza sauce)
• 2 tbsp ketchup (I use a sugar free kind)
• 1 tbsp mustard
• 1 tbsp honey
• 1 tsp olive oil (or spray)
• 4 slices of bread (or any low calorie
option, I use whole wheat)
TIME
SERVING
15 MINS.
2 SANDWICHES
1. In a hot pan, add olive oil, ground turkey, 2. Remove ground beef mix from pan and
onions, salt, pepper, paprika, garlic powder, toast slices of bread. Then, evenly distribute
mix in each sandwich.
peas and carrots. Cook for 7-8 minutes or
until turkey is crispy golden brown and
veggies are soft. Then, add tomato sauce,
ketchup, mustard, and honey and cook for
1 more minute.
NOTES
•
Some optional ingredients include 1 tbsp of calorie free (or regular) brown sugar,
diced pickles and low fat cheese.
•
Sloppy Joes are famously messy and the toppings tend to spill out, so sometimes I
make rice instead of using bread for a "Sloppy Joe Rice".
Nutritional
Information
(PER SANDWICH OF 2)
54 G
11 G
35 G
444
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
76
Here's my hea lthy, simple
extra beef thin-crust Pizza
INGREDIENTS
• 1/2 cup ground beef (I use 95% lean,
approx 8 oz.)
• Season with salt, pepper, garlic powder,
paprika and oregano
• 1 small onion, sliced
• 1/2 medium red (or green) bell pepper,
thinly sliced
• 1/4 cup tomato sauce (or pizza sauce)
• 1/4 cup low fat cheese (I use mozzarella)
• 1 large tortilla (or any low calorie option,
I use whole wheat)
• 1 tsp olive oil (or spray)
TIME
SERVING
20 MINS.
1 PERSON
1. In a hot pan, add olive oil, ground beef,
3. Add a dash of water to the edge of the
salt, pepper, garlic powder, paprika and
pan, then cover to trap the steam so the
oregano. Cook for 6-8 minutes or until beef cheese melts. Remove pizza from the pan
and cut into slices.
is crispy brown.
2. Remove ground beef from the pan and
add tortilla. Let the bottom side cook for 1
minute until crispy. Spread tomato sauce,
cooked ground beef, bell peppers, onions,
and cheese evenly across tortilla.
NOTES
•
If you're looking to increase the calories, simply substitute the tortilla for a flatbread,
•
Another way to eat this is to add more cheese then fold it over to make a massive beef
naan, pita, or any other dense, higher calorie option.
quesadilla!
Nutritional
Information
(entire recipe)
39 G
18 G
37 G
475
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
77
Here's my hea lthy, simple
sweet & Sour beef stir fry
NOODLES
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PERSON
• 1/4 pack (85g) noodles OR pasta (I use
capellini but any shape works)
• Season with salt
the water to a boil, then add salt. Cook for
3. In a hot pan, add all Beef Stir Fry
ingredients. Cook 6-8 minutes or until beef
5 minutes, then drain and set aside.
is crispy brown and veggies are soft
SWEET AND SOUR SAUCE
2. In a bowl, add all Sweet and Sour Sauce
ingredients. Mix well and set aside.
4. Add noodles and sauce into pan. Mix well
until noodles and beef have absorbed the
sauce.
•
•
•
•
•
1. In a pot, add water and noodles. Bring
2 tbsp low sodium soy sauce
1 tbsp honey
1 tbsp ketchup (I use a sugar free kind)
1 tbsp apple cider vinegar
1 tsp minced garlic (or garlic powder)
BEEF STIR FRY
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1 tsp olive oil (or spray)
• 1 medium onion, sliced
• 1 medium bell pepper, sliced
• Season with generous amount of chili
powder and pepper
Nutritional
Information
(PER SERVING)
NOTES
•
Adding 2 tbsp of pineapple juice in your sauce is optional for an extra flavour kick.
•
I use this sweet and sour sauce for chicken and shrimp as well. Try it out!
49.5 G
11 G
30.5 G
421
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
78
Here's my hea lthy, simple
big mac rice bowl (+ mac wrap)
RICE
1. In a pot, add rice and water. Bring the
water to a boil, then add salt. Cover and
simmer on low heat for 25 minutes or until
BEEF
all liquid is gone.
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1 small onion, sliced
• Season with salt and pepper
• 1 tsp olive oil (or spray)
MAC SAUCE
• 2 tbsp light mayo or miracle whip
• 1/4 cup fat free greek yogurt, plain
• 2 tsp apple cider vinegar (or white
vinegar)
• 1 tbsp ketchup (I use a sugar free kind)
• 2 tbsp finely chopped pickles (or relish)
• 2 tsp mustard
• Season with garlic powder, onion
powder and paprika
TOPPINGS
SERVING
2 PERSON
4. Add rice into pan with mac sauce. Mix
well until creamy OR leave the mac sauce
as a topping instead of mixing it in.
FOR MAC RICE BOWL:
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt
TIME
30 MINS.
5. Top it off with tomatoes and lettuce.
FOR MAC WRAP:
2. Meanwhile, combine all Mac Sauce
Complete Step 2 and Step 3, then evenly
distribute ingredients to the center of 2
large tortillas with tomatoes and lettuce.
ingredients in a bowl. Mix well and set
aside.
3. Add olive oil in a hot pa)n with ground
beef, onions, salt and pepper. Cook 6-8
minutes until beef is crispy brown and
Fold the edges over the center until the
wrap is secure and toast wraps on each
side in the pan until crispy.
onions are soft.
NOTES
•
You can also replace the rice and wrap with more shredded lettuce for a low carb big
•
Make the mac sauce in batches and store it in the fridge as a healthier, low
mac salad. Or, use fries instead for a big mac poutine. So many options!
calorie sauce.
• 1 medium tomato, diced
• 1 cup lettuce or spinach, chopped
Nutritional
Information
(PER SERVING)
49 G
11 G
29 G
415
Carbs
Fat
Protein
Calories
*optional ingredients not included.
*mac wrap numbers will slightly vary.
and there you go.. enjoy!
79
Here's my hea lthy, simple
beef kebab and rice
RICE
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice and water. Bring the
3. In a pan, add olive oil. Spread your beef
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water (or any broth)
• Season with salt, turmeric powder and
garlic powder
water to a boil, add salt, turmeric powder
evenly across the surface of the pan. Turn
and garlic powder. Cover and simmer on
on the heat to medium high, then cover
low heat for 25 minutes or until all liquid
and cook for 4 minutes or until the meat
is gone.
juice begins to show and the bottom of the
REST OF INGREDIENTS
2. Meanwhile in a bowl, add ground beef,
onions, salt, pepper, paprika, turmeric
powder, minced garlic and egg whites.
Mix well.
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• Season with salt, pepper, paprika and
turmeric powder
• 1 small onion, finely chopped (or grated)
• 1 tbsp minced garlic
kebab is crispy. Flip kebab, add cherry
tomatoes, then cover and cook for 4 more
minutes until beef has fully cooked.
4. Using a knife, cut your beef kebab into
strips and plate on top of rice with cherry
tomatoes.
• 2 tbsp egg whites
• 2 cups cherry tomatoes
• 1 tsp olive oil (or spray)
NOTES
•
The best optional sauce for this recipe is 1/3 cup fat free yogurt with salt, pepper
and a generous amount of garlic powder. That's it!
Nutritional
Information
(per serving)
50 g
6g
28.5 g
388
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
80
Here's my hea lthy, simple
Cheeseburger omelette
EGG MIX
•
•
•
•
•
•
1 cup egg whites
1 medium onion, chopped
1 medium tomato, chopped
1 cup spinach, chopped
Season with salt
3 tbsp low fat cheese (I use mozzarella)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
2 PERSON
1. In a bowl, add egg whites with onions,
tomatoes, spinach and salt. Mix well and
set aside.
2. In a hot pan, add olive oil, ground beef,
salt, pepper, paprika and garlic powder.
Cook for about 5-7 minutes or until beef is
brown.
3. Move ground beef over to half of the pan,
then add egg whites. Cover and cook for 2-3
minutes until the top of the egg has formed.
4. Sprinkle cheese on top of omelette, then
use the beef side to fold in half with a
spatula.
BEEF
• 1/2 cup ground beef (I use 95% lean,
approx 8 oz.)
• Season with salt, pepper, paprika and
garlic powder
• 1 tsp olive oil (or spray)
NOTES
•
•
Nutritional
Information
(PER SERVING)
Use a sugar-free ketchup or sriracha as your low-calorie sauce!
For a carb kick, I like to wrap the omelette in a large tortilla and make a hearty burrito.
5.5 G
8.5 G
28.5 G
308
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
81
Here's my hea lthy, simple
hawaiian beef fried rice
RICE
TIME
SERVING
30 MINS.
2 PERSON
1. In a small pot, add rice and water. Bring
4. Add mixed veggies and pineapple bits
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water
• Season with salt
the water to a boil and add salt. Cover and
into the pan with beef mix. Cook for 2
simmer on low heat for 25 minutes or until
minutes until veggies soften, beef is fully
all liquid is gone.
cooked, and egg whites are solid and
HAWAIIAN BEEF
2. Meanwhile in a bowl, add all Sweet
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• Season with pepper, ginger, and
paprika
• 1 cup green onions, chopped
• 1 cup egg whites
• 1/2 cup canned pineapple bits
• 1 cup frozen mixed veggies (I use a
mixed bag of carrots, peas, corn, beans
and edamame)
• 1/2 tsp olive oil (or spray)
Nutritional
Information
(PER SERVING)
5. Add rice and sweet sauce to pan with all
Sauce ingredients. Mix well and Set aside.
other ingredients. Cook everything for 2-3
3. Meanwhile in a hot pan, add olive oil,
ground beef, green onions, pepper, ginger,
more minutes.
and paprika. Cook for 4 minutes until beef
is only light brown and green onions have
softened. Then, add egg whites and cook
for 4 more minutes.
NOTES
SWEET SAUCE
• 2 tbsp low sodium soy sauce
• 1/4 cup pineapple juice (from the can,
no added sugars)
• 1 tbsp minced garlic
• 1-2 tbsp SF maple syrup (or honey)
• 1 tsp flour (or corn starch)
scrambled.
•
Remove the pineapple juice and pineapples for a simplified beef fried rice.
•
If you choose to use honey instead of a sugar free sweetener, be mindful of the extra
•
For a lower carb option, replace the rice with a mix of mushrooms and
calories.
broccoli for a Hawaiian veggie stir fry!
58 g
7.5 g
42 g
464
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
82
Here's my hea lthy, simple
sweet potato beef sliders
SWEET POTATO
• 1 large sweet potato (thicker the better)
• 1 tsp olive oil
• Season with salt, pepper and oregano
BEEF MIX
• 1 cup ground beef (I use 95% lean,
approx 8 oz.)
• 1/2 tsp olive oil (or spray)
• 1 medium onion, chopped
• Season with salt, pepper, paprika, chili
powder and garlic powder
• 1/2 cup tomato sauce (or pizza sauce)
AVOCADO SAUCE
•
•
•
•
1/2 small avocado
1/3 cup fat free greek yogurt, plain
Squeeze of lemon (I use half a lemon)
Season with salt, pepper, garlic powder,
and dill
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
4. In a bowl, combine all Avocado Sauce
ingredients. Mix well until smooth.
1. Preheat oven to 450°F.
2. Wash and cut sweet potatoes into
1/2 inch thick rounds. Add olive oil, salt,
pepper, and oregano. Rub the spices in
well, spread evenly on a baking tray and
5. Once sweet potatoes are baked, evenly
distribute beef mix and avocado sauce to
each round.
bake for 25 minutes, flipping them halfway
through.
3. Meanwhile in a hot pan, add olive oil,
onions, beef, salt, pepper, paprika, chili
powder and garlic powder. Cook for about
6-8 minutes until beef is crispy brown and
onions are soft. Then, add tomato sauce
and mix well until beef and onions are
saucy. Set aside.
NOTES
•
I like top it off with hot sauce and a sprinkle of light parmesan, mozzarella or feta
cheese. However, this is completely optional.
Nutritional
Information
(PER SERVING)
32 G
11.5 G
28.5 G
340
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
83
Here's my hea lthy, simple
beef & potato hash
POTATOES
• 2 large potatoes (approx. 180g each)
• Season with salt, pepper, chili powder,
paprika and oregano
• 1 tsp olive oil (or spray)
BEEF MIX
• 1 cup ground beef (I use 95% lean,
approx. 8 oz.)
• 1 medium onion, chopped
• 1 tsp minced garlic
• Season with salt, pepper, chili powder,
paprika and oregano
• 1/4 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
25 MINS.
2 PERSON
1. Wash and cut potatoes into small, 1/2
3. In a bowl, add all Spicy Garlic Mayo
inch cubes. Add to a hot pan with olive
ingredients. Mix well and serve on top of
oil, salt, pepper, chili powder, paprika and
beef potato hash.
oregano. Mix well, then spread potatoes
4. Optional: top it off with 2 cooked whole
evenly across pan and let it cook for 5
minutes without stirring. Then, mix around
eggs and green onions.
one more time, cover the pan with a lid
and let potatoes cook for 3 more minutes.
2. Shift potatoes on the outside of the pan
to make space in the middle. Add all Beef
Mix ingredients. Cook everything for 6-8
more minutes until beef is fully cooked
and onions are soft.
SPICY GARLIC MAYO
•
•
•
•
1 tbsp light mayo (or light miracle whip)
2 tbsp fat free greek yogurt, plain
1-2 tsp hot sauce (I use sriracha)
1 tsp garlic powder
NOTES
•
The optional eggs (additional 75 calories, 6g protein, 5g fat, 1g carb per serving)
•
Salsa can be used in replace of the spicy garlic mayo. It is low in calories and adds
makes a great extra protein kick. You can also use egg whites!
lots of extra flavour.
Nutritional
Information
(Per serving)
32.5 g
8.5 g
26 g
315
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
84
Here's my hea lthy, simple
jalapeno popper meatballs
INGREDIENTS
• 2 & 1/2 cups ground turkey (I use 93%
lean, approx. 450g/16 oz.)
• Season with salt, pepper, oregano and
onion powder (approx. 1 tsp each)
• 1 tbsp minced garlic
• 2 medium jalapenos, chopped
• 1/4 cup parsley, chopped (optional)
• 1 whole egg
• 2 tbsp milk (any kind)
• 1/4 cup low fat cheese (I use cheddar,
mozzarella or parmesan)
• 1/4 cup panko breadcrumbs
• 1/2 cup fat free (or light) cream cheese
(4 oz. block)
video
TIME
SERVING
SCAN QR CODE
30 MINS.
20 MEATBALLS
3. Roll approximately 20 meatballs with
your mix and spread them evenly across a
baking tray.
1. Preheat oven to 425°F.
2. In a large bowl, add all ingredients
except cream cheese. Mix well. Then, cut
cream cheese into small cubes/squares and 4. Place meatballs in the oven and bake for
20-22 minutes.
add them into meatball mix. Lightly mix
them in.
NOTES
•
Serve with salsa as a dipping sauce. You may also serve with rice, noodles or potatoes
•
Give the meatballs a quick spray or glaze of olive or coconut oil before baking if you
for a heartier meal.
want a crispier finish.
Nutritional
Information
(PER MEATBALL)
1.5 G
2G
6G
51
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
85
seafood
amazing low calorie, high protein options for not only vegetarians, but anyone!
creamy corn salmon pasta | 87
fish and chips | 96
hot honey salmon & broccoli | 88
tuscan shrimp | 97
tuna patties | 89
broccoli alfredo shrimp pasta | 98
garlic parm salmon plate | 90
teriyaki salmon burgers | 99
popcorn shrimp tacos | 91
cajun shrimp & rice | 100
greek salmon & sweet potato mash | 92
rose tomato shrimp pasta | 101
sweet heat shrimp & potatoes | 93
shrimp burger | 102
tuna pizza sandwich | 94
thai salmon curry | 103
tuna-vocado toast | 95
86
Here's my hea lthy, simple
creamy corn salmon pasta
SALMON PASTA
cook for 7 minutes. Save a 1/3 cup of
pasta water, then drain and set aside.
cheese, salt and pepper. Blend until smooth.
2. Add olive oil, salt, pepper, and paprika
4. In the pan, combine pasta, salmon and
a boil, then add salt and pasta. Stir and
CORN SAUCE
pan and cook for 3-4 minutes on each
1 cup frozen corn (or fresh)
1 small onion, chopped
3 cloves of garlic
1/4 cup low fat cheese (I use mozzarella)
1/3 cup pasta water
Season with salt and pepper
SERVING
2 PERSON
3. Remove salmon from the pan and add
corn, onions, and garlic cloves. Cook until
onion are soft, then transfer to a blender with
1. In a pot, add water. Bring the water to
• 1 and 1/4 cup (85g) pasta (I use whole
grain rotini but any shape works)
• 2 salmon fillets (approx. 115g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper and paprika
•
•
•
•
•
•
TIME
25 MINS.
to salmon. Mix well, then add to a hot
corn sauce. Mix well.
side or until salmon is cooked all the way
through. Flake salmon into shredded
pieces using two forks.
NOTES
•
If you have the extra calories, add 1 tsp butter and 1 tbsp low fat cream cheese when
•
Chili flakes and a squeeze of lemon are great optional toppings that pair well with
cooking your corn for a creamier sauce.
this pasta flavour.
Nutritional
Information
(per serving)
49 G
10 G
35.5 G
422
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
87
Here's my hea lthy, simple
Hot Honey Salmon & Broccoli
HOT HONEY SAUCE
•
•
•
•
•
•
1 tbsp tomato paste (or ketchup)
1 tbsp honey
1-2 tbsp hot sauce (I use sriracha)
1 tsp apple cider vinegar
1/2 tsp black pepper
1 tbsp water
SALMON AND BROCCOLI
• 3 salmon fillets (approx. 100g each)
• 1 tsp olive oil (or spray)
• Season with salt, pepper, chili powder,
paprika, and garlic powder
• 2 cups frozen broccoli
• 2 tbsp water
• 1 tbsp sesame seeds (optional)
TIME
video
SCAN QR CODE
15 MINS.
SERVING
2 PERSON
1. In a bowl, add all Hot Honey Sauce
4. Remove broccoli from the pan and add
ingredients. Mix well and set aside.
hot honey sauce. Bring the sauce to a quick
2. Cut salmon fillets into 1-inch thick bites.
Add olive oil, salt pepper, chili powder,
paprika, and garlic powder. Rub the spices
boil, then immediately simmer on low heat.
Add in salmon bites and broccoli. Mix well
with the sauce.
in well, then cook on a hot pan for 2
5. Optional: Serve with rice, quinoa,
minutes each side or until salmon is flaky
potatoes, or any carb of choice. Top it off
and cooked all the way through.
with sesame seeds.
3. Remove salmon from the pan and add
frozen broccoli and water. Use a lid to
cover the pan and trap the steam. Cook for
2-3 minutes until the broccoli is soft.
NOTES
•
Cutting the salmon fillets into bites are completely optional. If you choose not to,
•
If using fresh broccoli or veggies, you will need to add more water and more time to
cook the salmon for 3-4 minutes on each side instead.
allow it to soften.
Nutritional
Information
(PER SERVING)
15 G
4G
29 G
203
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
88
Here's my hea lthy, simple
tuna patties
INGREDIENTS
•
•
•
•
•
•
•
2 cans flaked light tuna (120g each)
1/2 cup oats (rolled or quick)
1 medium onion, chopped
1/4 cup egg whites
1 tbsp light mayo or miracle whip
1 tbsp hot sauce (I use sriracha)
Season with salt, pepper, paprika and
garlic powder
• 1 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
6 PAT TIES
1. Blend oats into a fine powder and drain
2. In a hot pan, add olive oil and cook
tuna. Add to a large bowl with all other
patties for 5 minutes on each side or until
ingredients. Mix well, then form 6 evenly
crispy on the outside.
shaped patties.
NOTES
•
I like a side of rice and veggies for the tuna patties to make a complete meal.
Otherwise, I'm dipping them in ketchup and enjoying it as a high protein snack!
Nutritional
Information
(PER PATTY OF 6)
6.5 G
2G
12.5 G
92
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
89
Here's my hea lthy, simple
garlic parm salmon plate
RICE
video
TIME
SERVING
SCAN QR CODE
25 MINS.
2 PERSON
1. Preheat oven to 375°F.
• 1/2 cup brown rice (washed, uncooked)
• 1 cup water
• Season with salt
2. In a pot, add rice and water. Bring the
SALMON & ASPARAGUS
until all the liquid is gone.
• 2 salmon fillets (approx. 115g each)
• 14 medium asparagus spears (each cut
in half)
• 1/4 cup light parmesan, grated
• 1/4 cup parsley, chopped
• 1/2 tsp olive oil (or spray)
• 1 tbsp minced garlic
• 1 tbsp low sodium soy sauce
• Squeeze of lemon (or 1 tsp lemon juice)
• Season with salt and paprika
water to a boil and add salt. Cover and
simmer on low heat for 25 minutes or
3. Meanwhile in a large bowl, add
parmesan, parsley, olive oil, minced garlic,
soy sauce, lemon, salt and pepper. Mix well
4. Add salmon fillets and asparagus spears
to the bowl with garlic parmesan paste. Mix
everything together, rubbing spices in well.
5. Transfer salmon and asparagus to a
baking tray and bake for 12-14 minutes
depending on the thickness of salmon
fillets.
into a paste.
NOTES
•
For a lower carb option, try flaking your salmon using two forks and adding it to your
salad!
Nutritional
Information
(PER SERVING)
41 G
12 G
33 G
396
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
90
Here's my hea lthy, simple
popcorn shrimp tacos
SHRIMP TACOS
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps)
• 1/3 cup panko bread crumbs
• 1/4 cup egg whites
• 1 tsp hot sauce (I use Frank's Red Hot)
• Season with salt, pepper, garlic
powder, paprika and chili powder
• 4 small whole wheat tortillas (or any
low calorie option, approx. 28g each)
CREAMY COLESLAW
1. Preheat oven to 450°F.
2. Prepare 2 bowl stations:
Bowl 1: Egg whites, 1 tsp hot sauce
Bowl 2: Panko breadcrumbs, salt, pepper,
paprika, garlic powder, chili powder
2 tbsp fat free greek yogurt, plain
1 tsp mustard (or dijon)
1 tsp hot sauce (I use Frank's Red Hot)
Squeeze of lemon
Nutritional
Information
(per 2 TACOS OF 4)
SERVING
4 TACOS
4. Meanwhile, heat tortillas and mix all
Creamy Coleslaw ingredients together in
a bowl.
5. Evenly distribute shrimp and coleslaw
mix in each tortilla. Fold into tacos.
3. Dip each shrimp into Bowl 1, then into
Bowl 2 until completely coated. Lightly
spray shrimp with oil if available. This is
optional. Spread evenly on a baking tray
and bake for 10 minutes.
• 1 cup coleslaw, dry mix
• 2 tbsp light mayo or miracle whip
•
•
•
•
TIME
20 MINS.
NOTES
•
No coleslaw? No worries! Make an easy Tomato Salsa using 1 small diced onion,
1 medium diced tomato, 1/4 cup chopped cilantro, salt, and a splash of lime. Blend
half of the salsa, then combine both halves for a chunkier finish.
38.5 G
8.5 G
35 G
369
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
91
Here's my hea lthy, simple
greek salmon & Sweet Potato mash
MASHED POTATOES
• 2 medium sweet potatoes
• 2 large carrots
• 1/4 cup fat free greek yogurt, plain (or
low fat sour cream)
• 1/4 cup milk (I use 1% skim)
• 3 cloves of garlic
• Season with salt and pepper
GREEK SALMON
• 2 salmon fillets (approx. 115g each)
• 1 tsp dry dill
• Squeeze of lemon (I use half of a lemon
or 2 tsp lemon juice)
• Season with salt, pepper, oregano, garlic
powder and onion powder
• 1 tsp olive oil (or spray)
TIME
SERVING
20 MINS.
2 PERSON
1. Peel and chop sweet potatoes and
3. Add sweet potatoes, carrots, garlic cloves,
carrots into 3 inch pieces, then boil in a pot
greek yogurt, milk, salt and pepper in a
of water with garlic cloves for 15 minutes or
food processor or blender. Blend until
until sweet potatoes and carrots are fork
smooth. Or, mash well with a fork, potato
tender. Drain and set aside to cool.
masher, or any electric mixer until smooth.
2. Meanwhile, add olive oil, salt, pepper,
oregano, garlic powder and onion powder
4. Combine salmon and mashed potatoes.
to salmon. Mix well, then cover and cook
on a hot pan for 4 minutes on each side or
5. Optional: Make Tzatziki Sauce from
Page 55.
until salmon is cooked all the way through.
NOTES
•
•
Add more or less greek yogurt to fit your desired consistency for mashed potatoes.
You may add extra spices such as ginger powder, cinnamon, and a touch of brown
sugar to your mashed potatoes for a different flavour kick.
Nutritional
Information
(PER SERVING)
36 G
7G
29 G
319
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
92
Here's my hea lthy, simple
Sweet Heat shrimp & potatoes
POTATOES
• 2 medium potatoes (approx. 300g total)
• Season with salt, pepper, garlic powder,
paprika and chili powder
• 1 tsp olive oil (or spray)
SHRIMP AND BROCCOLI
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps) peeled and deveined
• 2 cups frozen broccoli
• 1 tsp olive oil (or spray)
• 1 tbsp low sodium soy sauce
• 1 tbsp honey
• 1 tsp hot sauce (I use sriracha)
• 1 tbsp minced garlic
• Season with pepper, paprika, chili
powder and a pinch of salt
Nutritional
Information
(per serving)
video
TIME
SERVING
SCAN QR CODE
45 MINS.
2 PERSON
4. Remove potatoes from the oven and
1. Preheat oven to 450°F.
make room for shrimp and broccoli. Bake
2. Wash and cut potatoes into 3 inch
everything for 10 more minutes.
cubes. Add olive oil, salt, pepper, garlic
powder, paprika and chili powder. Mix well,
then place on a baking tray and bake for
30 minutes.
3. Meanwhile in a large bowl, add olive oil,
soy sauce, honey, hot sauce, minced garlic,
pepper, paprika, chili powder and a pinch
of salt to shrimp and broccoli. Mix well.
NOTES
•
If you want a crispier finish with your broccoli, use fresh florets instead of frozen ones.
42 G
7G
26.5 G
322
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
93
Here's my hea lthy, simple
tuna pizza sandwich
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
1 can flaked light tuna (approx 120g)
1 tsp olive oil (or spray)
1 small onion, chopped
1/2 cup spinach, chopped
1/2 red bell pepper
1/4 cup pasta sauce (or pizza sauce)
1 tbsp minced garlic
1 tsp hot sauce
1/4 cup low fat cheese (I use mozzarella)
Season with salt, pepper, chili powder,
paprika, oregano and cumin
• 4 slices of bread (or any low calorie
bread of choice, I use whole wheat)
1. Drain water from tuna and add to a hot
pan with olive oil, bell peppers, onions,
minced garlic, salt, pepper, paprika, chili
powder, oregano and cumin. Cook for 3
minutes until the veggies begin to soften
and the spices have been mixed in well.
TIME
SERVING
15 MINS.
2 SANDWICHES
3. Remove everything from the pan and
add bread. Toast and allow it to soak up any
remaining sauce.
4. Evenly distribute tuna mix to each
sandwich.
2. Add spinach, pasta sauce, cheese and
hot sauce into the pan. Mix well.
NOTES
•
For an optional extra protein kick, add chopped turkey bacon. It works very well with
all of these flavours.
•
Nutritional
Information
(PER SANDWICH OF 2)
Tortillas or rice are great substitutions for the bread.
45 G
9.5 G
28.5 G
361
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
94
Here's my hea lthy, simple
tuna-vocado toast
INGREDIENTS
•
•
•
•
•
•
•
•
•
1 can flaked light tuna (approx 120g)
1/2 medium avocado
1 tsp mustard (or dijon)
1 tbsp low fat mayo (or miracle whip)
1 tsp hot sauce (I use sriracha)
1 tsp minced garlic
1 small red onion, finely chopped
1 medium tomato, finely chopped
Squeeze of lemon (half of lemon or 2
tsp lemon juice)
• Season with salt, pepper, paprika and
chili powder
• 2 slices of bread (or any low calorie
bread of choice, I use multigrain)
• Sprinkle of chopped parsley (optional
topping)
Nutritional
Information
(per TOAST OF 2)
1. Drain water from tuna and add to a
large bowl with all other ingredients
except bread. Mix well into a desired
consistency.
TIME
SERVING
15 MINS.
2 TOASTS
2. Toast your bread, then evenly distribute
tuna mix on top of each piece. Top it off
with parsley.
NOTES
•
If you'd like to make the tuna spread in large batches, mix in the avocado only when
•
If you have extra time and want more protein, cooked eggs or egg whites are a great
you are ready to eat and refrigerate the rest.
additional topping.
29.5 G
10 G
21 G
287
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
95
Here's my hea lthy, simple
fish and chips
CHIPS
video
TIME
SERVING
SCAN QR CODE
45 MINS.
2 PERSON
5. Dip each piece of fish into Bowl 1, then
into Bowl 2 until completely coated. Remove
chips from the oven and make space to add
the fish. Lightly spray/glaze fish with oil for
a crispier finish, but this is optional. Bake all
ingredients for 10-12 more minutes until fish
has fully cooked.
1. Preheat oven to 450°F.
• 2 medium potatoes (approx. 300g total)
• 1 tsp olive oil (or spray)
• Season with salt, garlic powder and
onion powder
FISH
• 2 fish fillets (I use cod, approx. 115g each
or any fish of choice)
• 1/2 cup panko bread crumbs (or corn
flakes cereal)
• Season with salt, pepper, garlic powder,
paprika and thyme
• 1 whole egg
2. Wash then cut potatoes into wedges,
then add olive oil, salt, garlic powder and
onion powder. Mix well, spread evenly on
a baking tray and bake for 25 minutes.
3. Meanwhile, add bread crumbs, salt,
pepper, garlic powder, paprika and thyme
to a blender cup. Blend into a fine powder.
6. Combine all Tartar Sauce Ingredients.
Mix well and serve with Fish and Chips.
4. Prepare 2 bowl stations for fish:
Bowl 1: Egg whites and mustard
Bowl 2: Blended breadcrumb mix
• 1 tsp mustard
• 1/2 tsp olive oil (spray/glaze for fish
before baking, but this is optional)
NOTES
TARTAR SAUCE
•
•
•
•
•
•
1/2 cup fat free greek yogurt, plain
2 tsp mustard
1/4 cup diced pickles
Squeeze of lemon (I used half a lemon)
1/2 tsp dill (dry or fresh)
Season with pepper and a pinch of salt
Nutritional
Information
(PER SERVING)
•
The best choice of fish for this recipe include haddock, halibut, cod, pollock or salmon.
•
I like to serve this meal with a side of steamed peas.
48 G
4G
42.5 G
394
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
96
Here's my hea lthy, simple
tuscan shrimp
SHRIMP
TIME
SERVING
15 MINS.
2 PERSON
1. Add olive oil, salt, pepper, paprika, chili
3. Remove veggie mix from the pan and
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps) peeled and deveined
• 1/2 tsp olive oil (or spray)
• Season with salt, pepper, paprika, chili
powder and italian seasoning
powder and italian seasoning to shrimp.
add milk, flour, cheese, cream cheese, italian
Mix well, then cook on a hot pan for
seasoning, salt and pepper. Stir and cook on
2-3 minutes on each side until cooked all
medium heat until sauce lightly thickens.
TUSCAN MIX
minced garlic, cherry tomatoes, onions,
•
•
•
•
•
•
1 cup cherry tomatoes, sliced in halves
1 small onion, sliced
1 tbsp minced garlic
1/2 tsp olive oil (or spray)
2 tbsp fat free cream cheese (or light)
1/4 cup low fat cheese (I use mozzarella)
• 1/3 cup milk (I use 1% skim)
• 1 tsp flour (or corn starch)
• Season with italian seasoning, salt and
pepper
• 2 cups spinach
Nutritional
Information
(PER serving)
the way through.
4. Add shrimp and veggie mix into pan. Mix
well.
2. Remove shrimp from the pan and add
5. Optional: Serve with pasta, rice or quinoa.
and more olive oil. Cook 3 minutes until
veggies are soft.
NOTES
•
To make this a more traditional tuscan shrimp, use sun dried tomatoes instead of
cherry tomatoes and add white wine vinegar to your tuscan mix.
14.5 G
7G
30 G
242
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
97
Here's my hea lthy, simple
Broccoli alfredo shrimp Pasta
PASTA
TIME
SERVING
20 MINS.
2 PERSON
1. In a pot, add water. Bring the water to a
4. Add olive oil, salt, pepper and onion
• 1 and 1/4 cup (or 85g) pasta (I use whole
grain rotini but any shape works)
• Season with salt
boil, then add salt and broccoli. Boil 2-3
powder to shrimp. Mix well, then cook on a
minutes until soft.
hot pan for 2-3 minutes on each side or until
BROCCOLI ALFREDO
pasta. Stir and cook for 7 minutes. Save a
•
•
•
•
•
2 cups frozen broccoli
3 cloves of garlic
1/2 small avocado
1/4 cup low fat cheese (I use mozzarella)
Season with salt and pepper
shrimp is cooked all the way through.
2. Remove broccoli from pot and add
5. Combine sauce and pasta with shrimp.
Mix well.
1/3 cup of pasta water, then drain and set
aside.
3. In a blender cup, add broccoli, avocado,
salt, pepper, pasta water and cheese. Blend
until smooth, then set aside.
SHRIMP
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps) peeled and deveined
• 1 tsp olive oil (or spray)
• Season with salt, pepper and onion
powder
Nutritional
Information
(PER SERVING)
NOTES
•
You can make this a dairy-free recipe by removing the cheese. It still tastes great
without it!
40 G
10 G
34 G
377
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
98
Here's my hea lthy, simple
teriyaki salmon burgers
SALMON PATTIES
• 2 salmon fillets (approx. 115g each)
• Season with salt, pepper, onion powder
paprika and chili powder
• 1/4 cup panko bread crumbs (or rolled
oats blended into a powder)
• 2 tbsp egg whites
• 1 tsp olive oil (or spray)
TERIYAKI SAUCE
• 2 tbsp low sodium soy sauce
• 1 tbsp honey
• Season with garlic powder and ginger
powder
4. In a bowl, add Teriyaki Sauce ingredients.
salmon and pulse blend until finely
Mix well, then add to hot pan. Bring to a
chopped.
boil, then quickly simmer on low heat for 30
(PER BURGER OF 2)
seconds until sauce slightly thickens.
2. Add salmon in a large bowl with salt,
pepper, onion powder, paprika, chili
5. Remove teriyaki sauce from pan and toast
powder, panko bread crumbs and egg
buns. Then, build burger with buns, salmon
whites. Mix well and form 2 evenly shaped
patties, teriyaki sauce, tomatoes, onions, and
patties.
spinach.
3. In a hot pan, add olive oil and salmon
patties. Cook for 4-5 minutes on each
side until patties are cooked all the way
through. Then, remove from pan.
NOTES
•
My teriyaki sauce is a very quick, instant way to achieve similar flavours. If you have
time, use 1 tsp grated ginger and 1 tsp minced garlic. Cook with 1 tsp cornstarch or
flour to achieve a thicker, traditional style sauce.
•
For an optional spicy mayo sauce, combine low fat mayo with sriracha and pepper.
•
Nutritional
Information
SERVING
2 BURGERS
1. In a blender or food processor, add
BURGER
• 2 hamburger buns (or any low calorie
option, approx. 56g each)
• 1/2 medium tomato, slices
• 1/2 small onion, sliced into rings
• 1/4 cup spinach
TIME
15 MINS.
Use salmon patties to make healthy rice bowls too.
42.5 G
8.5 G
30 G
359
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
99
Here's my hea lthy, simple
cajun shrimp & Rice
RICE & PEAS
•
•
•
•
1/2 cup brown rice (washed, uncooked)
1/2 cup frozen peas
1 cup water
Season with salt and chili powder
CAJUN SHRIMP
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps) peeled and deveined
• 1 tsp olive oil (or spray)
• Season with pepper, paprika, garlic
powder, thyme and cayenne pepper
• 1 tbsp low sodium soy sauce
• 1 tsp hot sauce
• 1 tsp dijon mustard OR regular mustard
video
TIME
SERVING
SCAN QR CODE
30 MINS.
2 PERSON
1. In a pot, add rice, water and frozen peas.
3. Add soy sauce, hot sauce, dijon mustard,
Bring the water to a boil, then add salt and
and cooked rice to the pan with shrimp.
chili powder. Cover and simmer on low
Mix well.
heat for 25 minutes or until water is gone.
2. Meanwhile, add olive oil, pepper,
paprika, garlic powder, thyme and
cayenne pepper to shrimp. Mix well, then
cook on a hot pan for 2-3 minutes on each
side or until shrimp is cooked all the way
through.
NOTES
•
For the best flavour, make sure you let all of the liquid from the soy sauce, hot sauce,
and dijon mustard soak into the rice and shrimp.
Nutritional
Information
(PER SERVING)
42 G
4G
25.5 G
313
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
100
Here's my hea lthy, simple
rose tomato shrimp Pasta
PASTA
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PERSON
1. In a pot, add water. Bring the water to a
3. Add olive oil, salt, pepper, paprika, chili
• 1/4 pack (or 85g) pasta (I use whole grain
spaghetti but any shape works)
• Season with salt
boil, then add salt and spaghetti. Stir and
powder and garlic powder to shrimp. Mix
cook for 7 minutes. Save a 1/4 cup of
well, then cook on a hot pan for 2-3 minutes
pasta water, then drain and set aside.
on each side or until shrimp is cooked all the
ROSE TOMATO SAUCE
2. In a hot pan, add olive oil, tomatoes, on-
•
•
•
•
•
•
2 medium tomatoes, chopped
1 medium onion, sliced
3 cloves of garlic
1/2 tsp olive oil (or spray)
1/4 cup fat free cream cheese (or light)
Season with pepper and paprika
Nutritional
Information
(PER SERVING)
4. Combine sauce and pasta with shrimp.
Mix well.
ions and garlic cloves. Cook 3-4 minutes
until veggies are soft. Then, transfer to a
blender cup with cream cheese, pasta
water, pepper and paprika. Blend until
smooth and set aside.
SHRIMP
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps) peeled and deveined
• 1/2 tsp olive oil (or spray)
• Season with salt, pepper, paprika, chili
powder and garlic powder
way through.
NOTES
•
When combining all ingredients together in step 5, you can also add a handful of
spinach for more greens. Mix until the spinach wilts into your pasta.
•
A sprinkle of light parmesan cheese is the perfect additional topping for this one!
41 G
5G
30.5 G
343
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
101
Here's my hea lthy, simple
shrimp burger
SHRIMP PATTIES
• 1 cup raw shrimp (approx. 250g or 14
x-large shrimps) peeled and deveined
• 2 cloves of garlic
• Season with salt, pepper, paprika, chili
powder and onion powder
• 1/4 cup chopped parsley (or cilantro)
• Squeeze of lemon (I used half a lemon)
• 1/4 cup panko breadcrumbs (or rolled
oats blended into a powder)
• 1 tbsp egg whites
• 1 tsp olive oil (or spray)
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 BURGERS
1. In a blender or food processor, add
3. In a hot pan, add olive oil and shrimp
shrimp and garlic cloves. Pulse blend until
patties. Cover and cook for 4 minutes on
finely chopped.
each side until cooked all the way through
and crispy on the outside.
2. Add shrimp mix to a large bowl with
salt, pepper, paprika, chili powder, onion
4. In a bowl, add all Lemon Garlic Sauce
powder, parsley, panko breadcrumbs,
ingredients. Mix well.
lemon, and egg whites. Mix well, then
5. Toast hamburger buns then build burger
form two evenly shaped patties.
using lemon garlic sauce, shrimp patties,
pineapple rings, tomatoes and spinach.
LEMON GARLIC SAUCE
•
•
•
•
1 tbsp light mayo or miracle whip
2 tbsp fat free greek yogurt, plain
1 tsp hot sauce (I use sriracha)
Season with garlic powder
NOTES
BURGER
• 2 whole wheat hamburger buns OR
a low calorie option (approx. 56g each)
• 2 pineapple rings (optional)
• 4 sliced tomatoes
• 1/4 cup spinach
Nutritional
Information
(per burger of 2)
•
Build your patty large, as they will shrink in size when you cook them
•
Each pineapple ring is approx 7g of carbohydrates. Remove them to reduce the overall
•
If you have extra time, cook the pineapple rings on your hot pan with a touch of
calories even further.
maple syrup until glazed for a bigger flavour kick.
42 G
5G
30 G
338
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
102
Here's my hea lthy, simple
thai salmon curry
CILANTRO LIME RICE
•
•
•
•
•
1/2 cup brown rice (washed, uncooked)
1 cup water
Season with salt
Squeeze of lime (or 2 tbsp lime juice)
1/2 cup cilantro, chopped (or parsley)
1. In a pot, add rice, water, lime and cilantro.
Bring the water to a boil and add salt. Cover
and simmer on low heat for 25 minutes or
until all liquid is gone.
2. Meanwhile, add olive oil, salt, pepper and
cayenne pepper to salmon fillets. Mix well,
TIME
SERVING
40 MINS.
2 PERSON
4. Add coconut milk to pan. Cook 3-4
minutes until sauce begins to bubble and
slightly thicken.
5. Plate rice with salmon and curry.
Optional: top off plate with extra cilantro
or parsley.
then cook on a hot pan 3-4 minutes on
SALMON
• 2 salmon fillets (approx. 115g each)
• 1/2 tsp olive oil (or spray)
• Season with salt, pepper and cayenne
pepper
THAI CURRY
• 2 tbsp red curry paste (or 3 tsp curry
powder)
• 1 cup lite coconut milk, unsweetened
(or ANY milk with 1 tsp flour to thicken)
• 1 medium red bell pepper, sliced
• 1 medium onion, sliced
• 1 tbsp minced garlic
• 1 tbsp minced ginger (or powder)
• Season with salt and turmeric
Nutritional
Information
(PER SERVING)
each side or until salmon is cooked all the
way through.
3. Remove salmon from pan. Add onions
and red bell peppers. Cook 2-3 minutes
until veggies are soft. Add minced garlic
and red curry paste. Cook for 1 more
minute.
NOTES
•
By using any milk of choice (skim, almond, cashew, etc.) and 1 tsp flour or cornstarch,
•
This is a great recipe to substitute salmon for shrimp depending on your preference.
you can reduce the calories. However, I recommend trying the lite coconut milk!
•
1 tbsp brown sugar (or 1 tsp sweetener) can be used as additional flavour kicks.
47 G
15 G
26.5 G
431
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
103
protein desserts
strategically made with protein powder. a healthier way to indulge more often!
apple crisp | 105
chocolate banana bars | 114
cheesecake cups | 106
carrot cake | 115
chocolate banana split | 107
sorbet / fro-yo "ice cream" | 116
double chocolate cookies | 108
protein hot chocolate | 117
blueberry lemon fritters | 109
cheesecake cookies | 118
vanilla cupcakes | 110
no-bake chocolate bites | 119
fro-yo "ice cream" bars | 111
no-bake cheesecake bites | 120
chocolate crepes | 112
single-serve cookie bowl | 121
cinnamon roll bowl | 113
104
Here's my hea lthy, simple
apple crisp
APPLES
•
•
•
•
video
TIME
SERVING
SCAN QR CODE
30 MINS.
1-2 PERSON
4. Transfer the apple mix to an oven safe
dish. Then, spread the crisp evenly on top,
covering the apple mix. Bake for 20-25
1. Preheat oven to 375°F.
1/2 medium apple, very thinly sliced
1-2 tbsp SF maple syrup (or sweetener)
1/2 tsp cinnamon
1/3 cup unsweetened apple sauce
2. In a bowl, add all Apples ingredients.
Mix well and set aside.
minutes.
3. In another bowl, add all Crisp
5. Meanwhile, combine Toppings
ingredients. Mix until smooth, then serve
on top of the apple crisp when ready.
ingredients. Mix well and set aside.
CRISP
• 1/4 cup oats (rolled or quick)
• 1/4 tsp cinnamon
• 1/2 scoop (10-15g) protein powder (I use
a vanilla flavour)
• 1 tbsp light butter (melted)
TOPPINGS
• 1/4 cup fat free greek yogurt, plain
• 1/2 scoop (10-15g) protein powder (I
use a vanilla flavour)
NOTES
•
Give your crisp a quick spray or brush of coconut or olive oil before baking for a
crispier finish.
•
Nutritional
Information
(entire recipe)
This recipe works well with frozen blueberries and frozen raspberries too.
36 G
7G
29 G
312
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
105
Here's my hea lthy, simple
cheesecake cups
CHEESECAKE
• 1/2 cup (4 oz.) fat free cream cheese (or
light cream cheese)
• 1/3 cup fat free greek yogurt, plain
• 1 whole egg
• 1/2 tsp vanilla extract
• Squeeze of lemon (I use half of a lemon)
• 2-3 tbsp SF maple syrup (or sweetener)
• 1/8 tsp salt
• 1 & 1/2 scoops (35-50g) protein powder (I
use a vanilla flavour)
TOPPING
•
•
•
•
video
TIME
SERVING
SCAN QR CODE
2-3 HOURS
(30 MIN PREP)
6 CUPS
4. Meanwhile in a hot pan, add all Topping
1. Preheat oven to 375°F.
ingredients except cereal/granola. Cook
2. Microwave cream cheese for 15-25
until the raspberries break down into a jam.
seconds until softened. Then, add to a
Once the cups are baked, evenly distribute
large bowl with all other Cheesecake
topping to each one. Then, top them off
ingredients. Mix well until smooth.
with cereal/granola.
3. Place cupcake liners into a standard size
muffin/cupcake tray of 6. Otherwise, lightly
grease each hole with olive oil so the
5. Place into the fridge for 2-3 hours or
overnight for a cheesecake consistency.
cheesecake do not stick to the pan. Add
large spoonfuls of the mix into each hole.
Then, bake for 22-24 minutes.
3/4 cup frozen raspberries
1/2 tsp honey (or SF maple syrup)
Squeeze of lemon (optional)
1/4 cup crushed cereal or granola (I use
vector)
NOTES
•
If you have extra time, grate some lemon zest from the lemon and add it to both the
•
Another optional topping can be crushed cereal or graham crackers in lieu of the
cheesecake and topping. This will give you a great flavour kick.
crust in traditional cheesecakes.
Nutritional
Information
(PER cup of 6)
7G
2G
14 G
104
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
106
Here's my hea lthy, simple
chocolate banana split
BANANA
SERVING
1 PERSON
3. Meanwhile, combine all Chocolate Sauce
1. Preheat oven to 450°F.
ingredients in one bowl, and all Ice Cream
• 1 medium banana
• 2 tsp dark chocolate chips
2. Cut the top and bottom tips of the
CHOCOLATE SAUCE
in half, following the curve. Keeping the
• 1 tsp unsweetened cocoa powder
• 1 tsp SF maple syrup (or any liquid
sweetener)
• 1 tsp water
TIME
15 MINS.
banana. Then, lay it on its side and slice it
Yogurt ingredients except cinnamon in
another.
peel surrounded, open the banana and
4. Once baked, carefully slip banana peel
stuff the dark chocolate chips along the
off of the chocolate banana. Plate with
opening. Bake for 10 minutes.
chocolate sauce and ice cream yogurt.
Sprinkle cinnamon on top.
ICE CREAM YOGURT
• 1/3 cup fat free greek yogurt, plain
• 1/2 scoop (10-15g) protein powder (I use
a vanilla flavour)
• 1/4 tsp cinnamon
NOTES
•
I keep this simple and macro-friendly, but you can add peanut butter, crushed nuts,
granola, or any extra toppings of your choice.
Nutritional
Information
(ENTIRE RECIPE)
27 G
8G
20 G
242
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
107
Here's my hea lthy, simple
double chocolate cookies
INGREDIENTS
•
•
•
•
•
•
•
•
•
•
•
1/2 cup oats (rolled or quick)
1/2 cup fat free greek yogurt, plain
1/4 cup unsweetened cocoa powder
2 tbsp egg whites
1/4 tsp vanilla extract
3-4 tbsp SF maple syrup (or sweetener)
1/4 tsp baking powder
1/4 tsp baking soda
1 tbsp coconut oil (or olive oil)
1/8 tsp salt
1 scoop (25-35g) protein powder (I use
a chocolate flavour)
• 1 heaping tbsp dark chocolate chips
video
TIME
SERVING
SCAN QR CODE
15 MINS.
6 COOKIES
1. Preheat oven to 375°F.
2. Blend oats into a fine powder. Add to a
large bowl with all other ingredients. Mix
3. Add large spoonfuls of mix onto a baking
sheet, making 6 cookies. Bake for 10-12
minutes.
well until thick and smooth.
NOTES
•
Take your cookies out of the oven while they are extra soft and let them cool for the
best results. Baking with protein powder is different, and your cookies will become
dry if they overcook!
•
If you want more volume with minimal calories, add 2 more tbsp of egg whites to
your mix. They will be larger, yet slightly thinner.
•
Nutritional
Information
(PER cookie of 6)
Seal your cookies in a container to maintain softness.
9G
3G
7G
86
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
108
Here's my hea lthy, simple
blueberry lemon fritters
FRITTERS
•
•
•
•
•
•
•
•
•
1/2 cup oats (rolled or quick)
1/2 tsp baking powder
1/8 tsp salt
1/2 scoop (10-15g) protein powder (I use
a vanilla flavour)
1 tbsp light butter (cold, unmelted)
1 tbsp egg whites
1/3 cup fat free greek yogurt, plain
2 tbsp SF maple syrup (or sweetener)
1/2 cup frozen blueberries (thawed in
room temperature
TIME
SERVING
20 MINS.
6 FRITTERS
1. Preheat oven to 450°F.
2. Blend oats into a fine powder. Add to a
large bowl with baking powder, salt and
protein powder. Mix well, then break
butter into small pieces and mix it into
powder. Next, add in egg whites, greek
yogurt, and maple syrup. Mix well until you
3. Add large spoonfuls of mix onto a baking
sheet, making 6 fritters. Bake for 16-18
minutes.
4. Meanwhile, add all Lemon Glaze
ingredients in a bowl. Mix well, then coat
each fritter in the glaze once they have
finished baking.
have a smooth batter. Finally, add frozen
blueberries and lightly mix them in.
LEMON GLAZE
• 1/2 scoop (10-15g) protein powder (I use
a vanilla flavour)
• Squeeze of lemon (about half a lemon)
• 1 tsp lemon zest (optional)
• 1-2 tbsp milk (I use 1% skim)
video
SCAN QR CODE
NOTES
•
Let your fritters cool before glazing for the best results.
•
•
Use the glaze only when ready to serve.
Although lemon zest is optional, I highly recommend trying it out for the amazing
flavour kick.
Nutritional
Information
(PER fritter of 6)
7G
1.5 G
6G
65
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
109
Here's my hea lthy, simple
vanilla cupcakes
CUPCAKES
•
•
•
•
•
•
•
•
1 cup oats (rolled or quick)
1/4 cup fat free greek yogurt, plain
1/4 cup unsweetened apple sauce
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
1 tsp baking powder
1/4 cup egg whites
1/2 tsp vanilla extract
3-4 tbsp SF maple syrup (or sweetener)
2. In a blender or food processor, add all
Cupcakes ingredients. Blend until smooth
and fluffy.
3. Add cupcake mix into a lightly greased
Nutritional
Information
(PER CUPCAKE of 6)
ingredients together. Mix well until cocoa
powder has dissolved. If necessary, add
water for a thinner consistency.
5. Spread frosting evenly on each cupcake.
muffin tray. Bake for 12-14 minutes.
NOTES
• 2 tbsp SF maple syrup (or a liquid
sweetener)
2 tbsp unsweetened cocoa powder
1 tbsp milk (I use 1% skim)
1/2 tsp vanilla extract
1/8 tsp salt
SERVING
6 CUPCAKES
4. Meanwhile in a bowl, add all Frosting
1. Preheat oven to 350°F.
CHOCOLATE FROSTING
•
•
•
•
TIME
20 MINS.
•
Have fun with your own choice of additional toppings! I like using something crunchy
like granola or crushed cereal.
12.5 G
1.5 G
9.5 G
91
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
110
Here's my hea lthy, simple
fro-yo "Ice Cream" bars
INGREDIENTS
•
•
•
•
•
2 cups fat free greek yogurt, plain
2 tbsp honey (or low calorie sweetener)
1/4 tsp vanilla extract
1 cup frozen raspberries
1 scoop (25-35g) protein powder (any
flavour works)
video
TIME
SERVING
SCAN QR CODE
5 MIN. PREP
(1-2 HOURS)
8 BARS
1. In a large bowl, add all ingredients. Mix
2. Remove from freezer and cut into 8
well until smooth and fluffy. Then, transfer
evenly shaped bars.
to a container or baking tray. Freeze for 1-2
hours
NOTES
•
•
Nutritional
Information
(PER BAR OF 8)
You can seal these bars in zip lock bags to save space in your f reezer.
All types of frozen fruit work here! Also for a crunch, I like to add in cereal sometimes.
8G
<1 G
10 G
75
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
111
Here's my hea lthy, simple
chocolate crepes
CREPES
•
•
•
•
•
•
•
•
3/4 cup egg whites
1/4 cup milk (I use 1% skim)
2 tbsp unsweetened cocoa powder
1/4 cup rolled oats
1 tbsp dark chocolate chips
2 tbsp SF maple syrup (or sweetener)
1/8 tsp salt
1/2 tsp olive oil (or spray)
RASPBERRY SAUCE
video
TIME
SERVING
SCAN QR CODE
15 MINS.
3 CREPES
1. In a blender or food processor, add all
Crepes ingredients except olive oil. Blend
3. Add frozen raspberries and honey to the
until smooth.
down into a jam. Then, turn off the heat
2. In a hot pan, add olive oil. Pour 1/2 cup
of crepe mix. Lift and rotate the pan in a
circular motion to spread the mix evenly
so the crepe is as large as possible before
it begins to cook. Then, cook for two
minutes, flip, and cook for 20-30 more
seconds. Repeat this process for 3 crepes.
• 1/2 cup frozen raspberries
• 1/2 tsp honey
• 1 scoop (25-35g) protein powder (I use a
vanilla flavour)
pan. Stir and cook until raspberries break
and add protein powder. Mix well.
4. Optional: Add raspberry sauce into a
zip-lock bag and cut the corner with a pair
of scissors for icing. Drizzle over crepes.
Otherwise, simply serve sauce with crepes.
NOTES
•
I like to add a touch of light whipped cream or greek yogurt and cinnamon for
toppings. You are free to add whatever you like!
Nutritional
Information
(PER CREPE OF 3)
16 G
4G
17 G
168
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
112
Here's my hea lthy, simple
cinnamon roll bowl
BOWL
•
•
•
•
•
•
•
1/2 cup oats (rolled or quick)
1/4 cup milk (I use 1% skim)
1/4 cup unsweetened apple sauce
1/2 tsp cinnamon
1/2 tsp baking powder
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
• 1/4 tsp vanilla extract (optional)
(entire recipe)
SERVING
1 PERSON
3. In a bowl, combine all Frosting
to a bowl with all other Bowl ingredients.
ingredients. Mix well, and pour evenly
Mix well until smooth.
around cinnamon roll choc-chip bowl.
2. Microwave for 1 minute and 15 seconds.
Careful not to overcook!
NOTES
• 1 tbsp fat free greek yogurt, plain
Nutritional
Information
TIME
5 MINS.
1. Blend oats into a fine powder, then add
FROSTING
• 1 tbsp SF maple syrup (or 1 tsp honey)
• 1 tbsp protein powder (you can use 1
tbsp less in your bowl and use it here)
video
SCAN QR CODE
•
Some additional toppings could include dark chocolate chips raisins, shredded
coconut, or any chopped nuts.
36 g
3g
32 g
296
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
113
Here's my hea lthy, simple
chocolate BANANA bars
INGREDIENTS
•
•
•
•
•
•
•
2 ripe bananas
1/4 cup fat free greek yogurt, plain
1 cup oats (rolled or quick)
1 tbsp unsweetened cocoa powder
2-4 tbsp SF maple syrup (or sweetener)
1 tbsp dark chocolate chips
1 scoop (25-35g) protein powder (I use a
chocolate flavour)
• 1/4 tsp vanilla extract (optional)
• 1/8 tsp salt (optional)
video
TIME
SERVING
SCAN QR CODE
20 MINS.
6 BARS
3. Transfer mix to a square or rectangle
1. Preheat oven to 350°F.
2. In a large bowl, add bananas. Mash into
a puree using a fork. Then, add all other
baking tray. Spread mix evenly across the
tray, and bake for 15 minutes.
4. Let it cool, then cut into 6 evenly-shaped
ingredients and mix well.
bars.
NOTES
•
I use these energy bars as fuel before a workout or when my body needs a carb kick.
•
This recipe gives you a great opportunity to add toppings like nuts, peanuts, and
dried fruit to personalize your granola bars!
Nutritional
Information
(PER BAR of 6)
17 G
3.5 G
7G
122
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
114
Here's my hea lthy, simple
carrot cake
CARROT CAKE
•
•
•
•
•
•
•
•
•
•
•
1 cup oats (rolled or quick)
1/2 cup milk (I go 1% skim)
1 egg
2 cups shredded carrots
1/4 cup SF maple syrup (or sweetener)
1 tsp cinnamon
1/2 tsp ginger powder
1/2 tsp vanilla extract
1/2 tsp baking powder
1/4 tsp baking soda
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
FROSTING
• 1/4 cup fat free cream cheese (or low fat)
• 1/4 cup fat free greek yogurt, plain
• 2 tbsp SF maple syrup (or sweetener)
Nutritional
Information
(PER SLICE OF 6)
TIME
SERVING
30 MINS.
6 SLICES
3. Meanwhile, add all Frosting ingredients
1. Preheat oven to 350°F.
2. In a blender or food processor, blend all
into a bowl and mix well.
Carrot Cake ingredients. Transfer mix to a
4. Once cooled, spread frosting evenly on
baking dish. Bake for 22-25 minutes.
top of carrot cake.
NOTES
•
If you have extra calories for raisins, they make a great optional ingredient.
•
If you like to keep your shredded carrot to longer strands, add them in after blending.
•
You may add more sweetener if you have a sweet tooth. However, use a powder such
as stevia rather than maple syrup to keep the batter consistency the same.
24.5 G
3.5 G
12 G
175
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
115
Here's my hea lthy, simple
SORBET / FRO-YO "ICE CREAM"
1. PINEAPPLE SORBET
•
•
•
•
2 cups frozen pineapple chunks
2 tbsp SF maple syrup (or sweetener)
1/3 cup water
1 scoop (25-35g) protein powder (I use
an unflavoured or vanilla flavour)
• Squeeze of lemon (optional)
2. CHOCOLATE BERRY
•
•
•
•
•
•
2. Transfer to a container, even out the mix,
*optional ingredients not included
chocolate berry
fro-yo
*optional ingredients not included
mango
fro-yo
*optional ingredients not included
•
•
•
•
2 cups frozen mango chunks
2 tbsp SF maple syrup (sweetener)
3/4 cup fat free greek yogurt, plain
1 scoop (25-35g) protein powder (I use
an unflavoured or vanilla flavour)
NOTES
•
If you freeze overnight or leave leftovers, keep your container sealed in a large
plastic bag. It will be easier to scoop for next time. This was actually a great tip
from one of you!
seal tight and freeze for 1-2 hours.
pineapple
sorbet
SERVING
2 PERSON
3. MANGO FRO-YO
2 cups frozen blueberries
3/4 cup fat free greek yogurt, plain
1-2 tbsp SF maple syrup (or sweetener)
1/4 cup unsweetened cocoa powder
3/4 cup fat free greek yogurt, plain
1 scoop (25-35g) protein powder (I use a
chocolate flavour)
1. In a blender or food processor, blend all
ingredients until smooth.
TIME
5 MINS (PREP)
22 G
<1 G
15 G
156
Carbs
Fat
Protein
Calories
24.5 G
<1 G
24 G
187
Carbs
Fat
Protein
Calories
25.5 G
<1 G
23 G
185
Carbs
Fat
Protein
Calories
and there you go.. enjoy!
116
Here's my hea lthy, simple
PROTEIN hot chocolate
INGREDIENTS
• 1 cup milk (I use 1% skim but any kind
works)
• 1 heaping tbsp unsweetened cocoa
powder
• 2 tsp SF maple syrup (or sweetener)
• 1/8 tsp salt (or a pinch)
• 1/2 scoop (approx. 15g) protein powder
(I use a chocolate flavour)
• 1 tbsp dark chocolate chips
video
TIME
SERVING
SCAN QR CODE
10 MINS.
1 PERSON
1. In a small pot, add 1/4 cup of the milk,
2. Turn stove on medium heat, then add
cocoa powder, maple syrup, salt, and
remaining 3/4 cup of the milk and dark
protein powder. Mix well to remove any
chocolate chips. Stir until milk begins to
clumping f rom protein powder before
thicken and the dark chocolate chips have
turning on the heat. A whisk or milk
dissolved.
frother will work best. Otherwise instead,
place the ingredients in a shaker cup,
3. Optional: Top it off with light whipped
cream.
shake until smooth, then pour into pot.
NOTES
•
Have fun with your own choice of additional toppings! I like using something crunchy
like granola or crushed cereal.
Nutritional
Information
(entire recipe)
25 G
6G
20 G
215
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
117
Here's my hea lthy, simple
cheesecake cookies
INGREDIENTS
•
•
•
•
•
•
•
•
1 cup frozen blueberries
4 oz. fat free cream cheese (or low fat)
1/3 cup fat free greek yogurt, plain
1 cup oats (quick or rolled)
1 whole egg
1/2 tsp baking powder
2-4 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
video
TIME
SERVING
SCAN QR CODE
15 MINS.
7 COOKIES
1. Preheat oven to 375°F.
2. In a medium heat pan, add blueberries.
Stir and cook until blueberries break down
4. Add large spoonfuls of mix into a baking
sheet, making 7 cookies. Bake for 9-10
minutes.
into a jam.
3. Blend oats into a fine powder. Add to a
large bowl with all other ingredients. Mix
well until thick and chunky.
NOTES
•
Use a blender or a food processor for a smoother, even mix. However, I personally like
to use a fork to mix the ingredients. This leaves cream cheese and blueberry chunks
throughout the soft cookie.
Nutritional
Information
(PER cookie of 7)
11.5 G
2.5 G
9.5 G
107
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
118
Here's my hea lthy, simple
no-bake chocolate bites
INGREDIENTS
•
•
•
•
•
•
•
2 small avocados
2 heaping tbsp dark chocolate chips
1/3 cup fat free greek yogurt, plain
1/4 cup unsweetened cocoa powder
1/4 tsp salt
1/4 cup SF maple syrup (or sweetener)
1 cup cereal (I use cheerios)
video
TIME
SERVING
SCAN QR CODE
10 MIN. PREP
(45 MINS- 2 HOURS)
8 BITES
4. Remove chocolate mix from the
1. In a large bowl, mash avocados.
freezer. Using a spoon, scoop 8 evenly
2. Microwave dark chocolate chips until
melted and add to the bowl with all other
ingredients except cheerios. Mix until
shaped pieces and roll them around the
cereal powder until all chocolate bites
are completely coated.
smooth, then place into freezer for 35
5. Eat soft or place back into the freezer for
minutes.
3. Meanwhile, blend or crush cereal into a
1 more hour for a truffle consistency.
fine powder.
NOTES
•
•
As a substitute for cereal, these bites go very well with shredded coconut too.
I recommend you use ripe avocados that will mash easily into a smoother
consistency.
Nutritional
Information
(PER BITE OF 8)
9G
5.5 G
7.5 G
116
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
119
Here's my hea lthy, simple
No-bake cheesecake Bites
INGREDIENTS
•
•
•
•
•
1 cup frozen blueberries
8 oz. fat free cream cheese (or low fat)
3 tbsp SF maple syrup (or sweetener)
1/4 cup oats (rolled or quick)
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
• 1/4 tsp vanilla extract
• 1 cup cereal (I use cheerios)
TIME
SERVING
10 MIN. PREP
(45 MINS- 2 HOURS)
6 BITES
1. In a medium heat pan, add blueberries.
4. Remove cheesecake mix from the
Stir and cook until blueberries break down
freezer. Using a spoon, scoop 6 evenly
into a jam. Then, set aside.
shaped pieces and roll them around the
cereal powder until all cheesecake bites
2. Blend oats into a fine powder. Add to a
are completely coated.
bowl with the blueberries, cream cheese,
maple syrup, protein powder, and vanilla
5. Eat soft or place back into the freezer
extract. Mix until smooth, then place into
for 1 more hour for more of a traditional
freezer for 30 minutes.
cheesecake consistency.
3. Meanwhile, blend or crush cereal into a
fine powder.
NOTES
•
It's best to have your cream cheese at room temperature or lightly microwaved so
•
Substitute cereal for crushed graham crackers for a more traditional cheesecake
you can mix it easier.
flavour.
Nutritional
Information
(PER BITE of 6)
12.5 G
2G
10.5 G
120
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
120
Here's my hea lthy, simple
single-serve cookie bowl
INGREDIENTS
•
•
•
•
•
•
•
1/4 cup oats (rolled or quick)
1 tbsp fat free greek yogurt, plain
1/4 cup unsweetened apple sauce
1 tbsp unsweetened cocoa powder
1/4 tsp vanilla extract
1 tbsp SF maple syrup (or sweetener)
1 scoop (25-35g) protein powder (I use
a vanilla flavour)
• 1 tsp dark chocolate chips
video
TIME
SERVING
SCAN QR CODE
5 MINS.
1 PERSON
1. Blend oats into a fine powder, then add
2. Spread dark chocolate chips evenly
to a bowl with all other ingredients. Mix
across the mix, similar to a cookie. Then,
well until smooth.
microwave for 50 seconds. Careful not to
overcook!
NOTES
•
Some additional toppings could include dark chocolate chips raisins, shredded
coconut, or peanuts/nuts.
Nutritional
Information
(entire recipe)
19 g
3g
25 g
202
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
121
vegan
my f irst ever exclusive batch of meat-f ree, dairy-f ree, high protein options.
tomato red pepper lentil bowl | 123
teriyaki tofu stir-fry | 125
maple balsamic poke bowl | 124
tofu style "ground beef" | 126
122
Here's my hea lthy, simple
Tomato red pepper lentil bowl
LENTILS
•
•
•
•
•
2/3 cup lentils (washed, uncooked)
2 cups water
1 small onion, chopped
Season with salt
1/2 tsp olive oil (or spray)
1. In a high heat pot, add olive oil and
onions. Cook for 2 minutes or until soft,
then add water, salt and lentils. Bring the
water to a boil, then cover and simmer
on medium-low heat for 25 minutes until
lentils are soft.
TIME
SERVING
30 MINS.
2 BOWLS
2. In a blender or food processor, add all
Red Pepper Sauce ingredients. Blend until
thick and smooth.
3. Combine lentils with red pepper sauce
and add pumpkin seeds.
RED PEPPER SAUCE
•
•
•
•
•
1 medium red bell pepper
3 cloves of garlic
1/4 cup canned crushed tomatoes
1 tsp hot sauce (I use sriracha)
Season with salt, pepper, paprika and
chili powder
TOPPINGS
• 1/4 cup pumpkin seeds
Nutritional
Information
(per BOWL OF 2)
NOTES
•
Add a sprinkle of chopped cilantro and a squeeze of fresh lemon for an insane
•
When I need the extra carbs, my favourite thing to do is spread this recipe on toast.
flavour kick!
43.5 G
12 G
23 G
342
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
123
Here's my hea lthy, simple
maple BALSAMIC poke bowl
RICE
TIME
SERVING
25 MINS.
2 BOWLS
1. In a small pot, add rice and water. Bring
3. In a bowl, combine rice, tofu, red
• 1/3 cup brown rice (washed, uncooked)
• 2/3 cup water
• Season with salt
the water to a boil and add salt. Cover and
peppers, mango, carrots, cucumbers, and
simmer on low heat for 15 minutes or until
spinach
POKE BOWL
2. Meanwhile, drain, pat dry, and cut tofu
into small cubes. Add to a bowl with soy
sauce and maple syrup. Mix well, then
cover and let the tofu marinate for at least
10 minutes.
•
•
•
•
•
•
•
•
1 block extra firm tofu (approx. 84g)
1/4 cup low sodium soy sauce
2 tbsp SF maple syrup (or sweetener)
1 medium red bell pepper, sliced
1/2 cup diced mango
1 small carrot, peeled (or shredded)
1/2 cup chopped cucumbers
Season with salt
MAPLE BALSAMIC SAUCE
•
•
•
•
1 tbsp balsamic vinegar
1 tbsp SF maple syrup
1 tsp olive oil
Season with salt and pepper
Nutritional
Information
(PER BOWL OF 2)
no water remains.
4. Mix together all Maple Balsamic Sauce
ingredients and drizzle on top of bowl.
NOTES
•
Use any veggies you like to change the flavour profile. Poke Bowls are extremely
•
Make a batch of maple balsamic sauce for your salads and bowls! Simply store it in
customizable.
the fridge for later use.
35.5 G
15 G
33.5 G
418
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
124
Here's my hea lthy, simple
teriyaki tofu Stir-fry
MAIN INGREDIENTS
•
•
•
•
•
1 block extra firm tofu (approx. 84g)
2 cups mushrooms, sliced
2 cups frozen broccoli
1/2 cup frozen edamame, shelled
1 tsp olive oil (or spray)
1. Drain, pat dry and cut tofu into small
cubes. Add to a high heat pan with olive
oil followed by broccoli, edamame, and
mushrooms. Stir and cook for 5 minutes or
until tofu is light brown and veggies begin
TIME
SERVING
20 MINS.
2 PERSON
2. In a bowl, mix all Teriyaki Sauce
ingredients. Add to the pan and cook for 5
more minutes or until sauce has thickened
and coated all ingredients.
to soften.
TERIYAKI SAUCE
•
•
•
•
•
•
•
1 tbsp ketchup (I use a sugar-free kind)
2 tbsp SF maple syrup (or 1 tbsp honey)
1/4 cup soy sauce
1 tbsp water
1 tsp flour (I use whole wheat)
1 tbsp minced garlic
Season with ginger, paprika and chili
powder
NOTES
•
Flour isn't necessarily needed. However, it will really help coat your veggies and tofu
•
Make sure to continue stirring while cooking this recipe so the sasuce does not stick
due to it's thickening abilities.
to the pan.
Nutritional
Information
(per serving)
19 G
15 G
40.5 G
369
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
125
Here's my hea lthy, simple
tofu style "ground beef"
INGREDIENTS
•
•
•
•
•
1 block extra firm tofu (approx. 84g)
1 cup mushrooms, finely chopped
2 tbsp low sodium soy sauce
1 tsp olive oil
Season with a generous amount of
pepper, paprika, garlic powder, onion
powder and chili powder
video
TIME
SERVING
SCAN QR CODE
20 MINS.
2 PERSON
4. Spread tofu evenly on a large baking tray,
1. Preheat oven to 450°F.
and bake for 30 minutes, mixing it around
2. Drain and pat dry tofu, then add to a
large bowl. Using a fork, crumble tofu into
halfway.
very small chunks.
3. Add mushrooms, soy sauce, olive oil,
pepper, paprika, garlic powder, onion
powder, and chili powder. Mix well.
NOTES
•
•
Feel free to use any veggies you like, frozen or fresh, to change the flavour profile.
Replace the olive oil with sesame oil and use sesame seeds as a topping for a more
classic flavour!
Nutritional
Information
(PER SERVING)
3.5 G
15 G
32.5 G
281
Carbs
Fat
Protein
Calories
*optional ingredients not included
and there you go.. enjoy!
126
I hope this book will be a tool that can help shape your future, like you've shaped mine.
With love,
Razi
127