BREAKFASTS
Easy Omelets & Whole Wheat Toast (2)
a. Ingredients: 5 egg whites, 1 whole egg, 1tomato, chopped, 1 onion, chopped, garlic to taste
b. Prep: Beat eggs, pour into 3 cup muffin pan, top with tomato, onion, and pepper, basil, and
seasoning, and bake at 350°F for 8 min.
c. Per serving: 310 calories, 27g protein, 33g carbs, 4g fat
Sweet Greek Granola
a. Ingredients: 1/2c Greek yogurt, 1/2c Granola-plain, 1c Raspberries, 1Tbsp Pecans-chopped
b. Prep: Combine all ingredients
c. Per serving: 300 calories, 18g protein, 41g carbs, 7g fat
Goldie Locks Oatmeal
a. Ingredients: 1/2c Blueberries, 2Tbsp Pecans, Cinnamon
b. Prep: Prepare oatmeal by preference (stove or microwave) and combine other ingredients
c. Per serving: 310 calories, 10g protein, 44g carbs, 13g fat
Veggie Pancakes
a. Ingredients: 1c Broccoli, 1med Button Mushroom, 1/4c Greek yogurt, 2eggs
b. Prep: Heat pan on stove and coat with non-stick cooking spray. Combine
ingredients in bowl and pour pancake size amount into heated pan and cook
until golden.
c. Per serving: 310 calories, 22g protein, 10g carbs, 10g fat
Blueberry Oat Pancakes
a. Ingredients: 1/2c Blueberries, 1/2c Oatmeal, 1Egg- white 1/2c Greek yogurt
b. Prep: Heat pan on stove and coat with non-stick cooking spray. Combine
ingredients in bowl and pour pancake size amount into heated pan and cook
until desired texture.
c. Per serving: 297calories, 21.6g protein, 47g carbs, 3g fat
Fancy Scramble
a. Ingredients: 3Egg-whites, 1Egg-whole, Whole Wheat Bread (2), 1c Spinach, 1/4c Cherry
Tomatoes, 1med Button Mushroom
b. Prep: Heat pan on stove and coat with non-stick cooking spray. Combine ingredients in bowl
and pour into heated pan and cook until golden.
c. Per serving: 303calories, 27g protein, 27g carbs, 6g fat
Creamy Oats
a. Ingredients: 1/2c Oatmeal, 2Tbsp Peanut Butter, 1/2 Banana
b. Prep: Prepare oatmeal by preference (stove or microwave) and combine other ingredients
c. Per serving: 305calories, 12.5g protein, 44g carbs, 18g fat
LUNCH
Grilled chicken Sandwich
a. Ingredients: 4oz Chicken Breast, Whole Wheat Bread (2), 1c Spring Mix,
1med Button Mushroom, 1Tbsp Balsamic Vinaigrette
b. Prep: Grill or bake chicken and mushroom as desired. Combine to make
sandwich.
c. Per serving: 299calories, 32g protein, 30.5g carbs, 2g fat
Open Tilapia Sandwich
a. Ingredients: 4oz Tilapia, Whole Wheat Bread (1), 1c Spinach, 3/4c Gren Bean,
1med Carrot
b. Prep: Steam carrot slices and green beans on stovetop. Grill tilapia to
preference. Toast bread. Top carrot slices, green beans, spinach, and tilapia
on toasted bread. Season as desired.
c. Per serving: 308calories, 35.5g protein, 27.5g carbs, 3.5g fat
Open Turkey Burger
a. Ingredients: 2oz Ground Turkey, 1Egg-white, 1med Button Mushroom, 1c Spinach, 1/4c
Onion, 1/2c Cucumber, 1/2c Broccoli, Whole Wheat Bread (1)
b. Prep: Combine ground turkey, egg white, chopped mushroom, onion, roll into
patty and grill. Steam broccoli. Top bread with spinach, cucumber, and turkey
burger, served with broccoli on the side.
c. Per serving: 298calories, 23g protein, 25g carbs, 8g fat
Spaghetti Squash Spaghetti
a. Ingredients: 1c Spaghetti Squash, 1c Zucchini, 3/4c Green Beans, 1/2c Potatoes, 1/4c
Onions, 2med Carrots, 1Tbsp Hummus-plain.
b. Prep: Cut Spaghetti Squash in half, bake at 350 ° F for 30min, turn halves
over and bake for 30 more min. Steam all other veggies together. Add Squash
and season as desired.
c. Per serving: 298calories, 10g protein, 45g carbs, 3.4g fat
Crab and Quinoa Salad
a. Ingredients: 4oz Crabmeat, 1/4c Quinoa, 2c Spring Mix, 1/4c Cherry Tomatoes, 1/4c
Cucumber, 1Tbsp Balsamic Vinaigrette
Combine and toss all ingredients together and top with balsamic vinaigrette.
b. Prep: Steam crabmeat for 10min on stovetop. Cook quinoa accordingly.
c. Per serving: 309calories, 29g protein, 40g carbs, 2g fat
Chicken Bean Salad
a. Ingredients: 4oz Chicken Breast, 1/2c Black Beans, 1c Spring Mix, 1c Zucchini, 3 Mini
Peppers, 1/2c Cherry Tomatoes
Combine veggies and overlay sliced chicken breast and beans on top.
b. Prep: Grill chicken breast by preference. Heat beans on stovetop for 10min.
c. Per serving: 286calories, 35g protein, 32.5g carbs, 2g fat
Salmon and Potatoes
a. Ingredients: 5oz Salmon Fillet, 1/2c Potatoes, 1 Broccoli, 1Tbsp Hummusplain.
b. Prep: Place broccoli and potatoes around salmon in closed foil. Bake at 350 ° F for 35min.
Top with hummus.
c. Per serving: 299calories, 34.4g protein, 21g carbs, 7.3g fat
DINNER
Crab cakes, Brown Rice & Zucchini
a. Ingredients: 4oz Crab meat, 1/8c Onion, 1/4c Oatmeal, 1Egg-whole, ½ Brown
Rice, 1c Zucchini
b. Prep: Heat pan on stove and coat with non-stick cooking spray. Combine
meat, onion, oats and egg with garlic powder & Mrs. Dash. Pour into heated
pan and cook until golden. Steam rice and zucchini in separate bowls.
c. Per serving: 338 calories, 33.5g protein, 32g carbs, 8g fat
Salmon, Potato and Salad
a. Ingredients: 5oz Salmon Fillet, 1/2c Potatoes, 2med Button Mushrooms, 1c Spinach, 3Mini
Peppers, 1/2c Zucchini, 1/2c Cherry Tomatoes
b. Prep: Grill Salmon and mushrooms to preference. Dice potatoes and steam on stove top for
7min. Combine vegetables and season if desired
c. Per serving: 298calories, 36g protein, 23g carbs, 13.5g fat
Chicken, Quinoa, Spaghetti Squash and Green Beans
a. Ingredients: 4oz Chicken Breast, 1/4c Quinoa, 1c Spaghetti Squash, 3/4c Green Beans
b. Prep: Cut Spaghetti Squash in half, bake at 350 ° F for 30min, turn halves
over and bake for 30 more min. Grill Chicken to preference. Steam green
beans on stove top.
c. Per serving: 347calories, 32g protein, 44g carbs, 3.4g fat
Bean and Veggie Bowl
a. Ingredients: 1c Black beans, 1c Spinach, 1med Carrot, 1c Broccoli, 1/2c
Zucchini.
b. Prep: Heat Beans in a bowl on stovetop, steam carrot, and combine all
ingredients. Season as desired.
c. Per serving: 308calories, 20.5g protein, 38g carbs, 4.5g fat
Mini Turkey Loafs
a. Ingredients: 4oz Ground Turkey, 1/2c Celery, 1/4c onion, 1Egg- white, 1c Spring Mix, 1c
Broccoli, 1c Zucchini
b. Prep: Combine Turkey, celery, onion, egg white, and desired seasoning. Spray
muffin pan with non-stick spray, fill, and cook at 350 ° F for 25min. Steam
greens on stove top for 10 min. Season as desired.
c. Per serving: 314calories, 31.6g protein, 17.7g carbs, 12.3g fat
Tilapia Pilaf
a. Ingredients: 4oz Tilapia, ½ Brown Rice, 1c Broccoli, 3mini peppers
b. Prep: Heat Grill and season Tilapia as desired. Chop broccoli and peppers finely and steam
with rice. Serve with Tilapia over bed of rice and vegetables.
c. Per serving: 305calories, 35g protein, 34g carbs, 4.3g fat
Balsamic Chicken and Rice
a. Ingredients: 4oz Chicken breast, 1/2c Brown Rice, 1c Broccoli, 1/4c Onion, 2Tbsp Balsamic
Vinaigrette.
b. Prep: Grill chicken and broccoli as desired. Steam rice and onion. Combine with Balsamic
vinaigrette.
c. Per serving: 296calories, 29g protein, 23g carbs, 2.3g fat
SNACKS
Celery with Peanut Butter
a. Ingredients: 2 Celery Stalks, 2 Tbsp Peanut Butter
b. Per serving: 230calories, 7g protein, 8g carbs, 16g fat
Peanut butter on Whole Wheat Bread
a. Ingredients: Peanut butter and Whole Wheat Bread (1)
b. Per serving: 185calories, 6.5g protein, 15g carbs, 8.5g fat
Greek yogurt with favorite fruit (raspberry, strawberry, peach, blackberry) and
honey
a. Ingredients: 1/2c Greek Yogurt, 1/2c Raspberries, 1 Tsp Honey
b. Per serving: 175calories, 13g protein, 25g carbs, 0g fat
Hummus w/ veggies (broccoli, carrots, mini peppers)
a. Ingredients: 2Tbsp Hummus-plain, 1c Broccoli, 1med Carrot, 3 Mini Peppers
b. Per serving: 185calories, 7g protein, 26g carbs, 4.3g fat
Handful of Raw Almonds
a. Ingredients: 1/4c Almonds
b. Per serving: 160calories, 6g protein, 5g carbs, 14g fat
Frozen Banana Treat
a. Ingredients: 1med Banana, 1TbspVanilla, 1Tbsp Pecans
b. Per serving: 152calories, 3g protein, 24g carbs, 5g fat
Whole Wheat Bread topped with Hummus, Spring Mix, Cherry Tomato, Mini pepper
slivers
a. Ingredients: Whole Wheat Bread (1), Hummus-plain,
b. Per serving: 160calories, 6g protein, 22g carbs, 2.5g fat
Shakeology
a. Ingredients: Shakeology is an essential part of a beneficial clean eating
plan. It is a complete source of protein, with all 9 amino acids, antioxidants,
phytonutrients, prebiotics, and digestive enzymes.
b. Per serving: 170calories, 16g protein, 22g carbs, 2.5g fat
For recipes for Shakeology, please visit: http://www.shakeology.com/shakerecipes?sn=MrsPniewski&SHAKEOLOGY_CART_ID=0
http://www.shakeology.com/shake-recipes