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 • 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 • 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 • 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 • 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 • 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 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, • 1/2 cup chopped apples • 1/2 tsp cinnamon • 1 tbsp SF maple syrup (or sweetener) • 2 tbsp water 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 OVERNIGHT OATS Overnight Oats ingredients. soft. Top it off with more cinnamon. 2. In either a mason jar, mug, bowl or container, add Apple Pie Filling and all • 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 • 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 video TIME SERVING SCAN QR CODE 3-4 HOURS (10 MIN PREP) 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 • 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 • 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 • 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 . C O O K I E D O U G H (CHOCOLATE BANANA) • 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. • 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) • 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) • 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) TIME SERVING 30 MINS. 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 • 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 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 • 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 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 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 • 2 chicken breast (approx. 5 oz. or • 140-145g each) • 1 tsp olive oil (or spray) • Season with salt, pepper, paprika and garlic powder 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 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 • 1/2 cup brown rice (washed, uncooked) • 1 cup water (or any broth) • 1 cup frozen peas • Season with salt 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 CHICKEN cubes. Add olive oil, pepper, paprika, and garlic chicken. Mix well until rice has soaked chili powder. Mix well. up any remaining liquid. • 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) 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 video TIME SERVING SCAN QR CODE 20 MINS. 2 WRAPS 1. In a blender cup, add all Tortillas 4. In a bowl, combine all Guacamole • 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) ingredients except olive oil. Blend until ingredients. Mix well. CHICKEN flip, then cook for 1 more minute. Repeat smooth. half of the tortilla mix in. Cook for 1 minute, • 2 chicken breasts (approx. 5 oz. or 140-145g each) • Season with salt, pepper, paprika and chili powder • 1 tsp olive oil (or spray) for 2 tortillas. GUACAMOLE way through. • 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 chicken wrap (each) *optional ingredients not included tortilla only (each) *optional ingredients not included 5. Evenly distribute guacamole and chicken 2. In a hot pan, add olive oil and pour in to each tortilla. Roll into wraps. 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 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 • 2 large potatoes (approx. 180g each) • Season with salt, pepper, chili powder, paprika and oregano • 1 tsp olive oil (or spray) 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. BEEF MIX minutes without stirring. Then, mix around • 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) oregano. Mix well, then spread potatoes 4. Optional: top it off with 2 cooked whole evenly across pan and let it cook for 5 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 SERVING 2 PERSON cook for 7 minutes. Save a 1/3 cup of 3. Remove salmon from the pan and add corn, onions, and garlic cloves. Cook until onion are soft, then transfer to a blender with 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 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 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 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) video TIME SERVING SCAN QR CODE 15 MINS. 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 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 • 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 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. In a pot, add rice, water, lime and cilantro. • 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) Bring the water to a boil and add salt. Cover SALMON then cook on a hot pan 3-4 minutes on • 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) 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. 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 (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 Nutritional Information SERVING 6 CUPCAKES 4. Meanwhile in a bowl, add all Frosting 1. Preheat oven to 350°F. CHOCOLATE FROSTING sweetener) • 2 tbsp unsweetened cocoa powder • 1 tbsp milk (I use 1% skim) • 1/2 tsp vanilla extract • 1/8 tsp salt 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 • 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 *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 1. In a blender or food processor, blend all 2. Transfer to a container, even out the mix, 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) 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