Sweet Recipes
Using Health One Meal Replacement
General tips and pieces of information are here at the beginning. More specific tips will be
found in the section with specific recipes...i.e., waffles. Hopefully the tips will answer some of the
questions the recipes can create.
Many of the more complex recipes come from the website
http://nolongeragrimgirl.blogspot.com/ Mary (the blogger at that address) has many pictures to
show how food should look at various stages of preparation. There is a find box in the upper lefthand corner of her page, just type in the recipe name and it will appear, then you can see how she
makes it.
If you are new to the HOMR (Health One Meal Replacement) page, you might find the HNT
YouTube Channel of interest for help with recipes. There are about 30 videos you can watch for
ideas and help. Check it out here: http://www.youtube.com/hntweightloss
HOMR Tip: Your microwave and oven may not cook the same as the times/temps in the recipes
provided. Please be aware of this and adjust according to your appliances! The last thing we want
for you is an overcooked MR!
In all the recipes, HEALTH ONE MEAL REPLACEMENT is abbreviated as MR. The number
after the recipe title, i.e., (3), tells the number of servings the recipe will provide. Mix (whisk) dry
ingredients together before adding the liquid in each recipe for a better end product.
When you find a (+ that is where you fill in the additive calories for that food. Several of the
basic calories are filled in, but in some foods calories vary by brand purchased or specific type of
food, i.e., Cool Whip could be light, nonfat, low fat, regular or some other variation. You could
also use Reddi Whip, which has fewer calories. It could also be that the amount of a food is up to
you, again Cool Whip is an example, you can add the amount you desire, so no specific calories
were added, you need to do that.
Recipes included here come from the Health One pages on Facebook, Mary’s blog (mentioned
above), a couple from the website, http://www.needlesspounds.com, the recipes handed out in
our group meetings, a couple from YouTube videos, and a smattering of originally created
recipes from our group. Print these or keep a digital recipe book where you can change the
amounts to suit your taste. I started with paper, but ended up with too many notes beside
favorite recipes, making them hard to read!
All mistakes in these documents, i.e., calorie counts, spelling, and formatting are the fault of the
typist! I have to stop checking and get this out to the group!
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Sweet Recipes
Using Health One Meal Replacement
Cinnamon Rolls (1)
Meal Replacement: 160 calories
Additives: 33 calories
Calories per serving: 193
1 vanilla MR
1 ½ tsp Butter Buds (+8)
1 tsp artificial sweetener
½ tsp baking powder
1 Tbsp flour (+25)
1 tsp cinnamon
4 Tbsp water
Mix all ingredients together, pour into a Pam sprayed baking dish. Bake at 325 degrees for 18
minutes. These freeze very well, then just grab one and take off with food!
Lemon Cake A (3)
Meal Replacement: 160 calories
Additives: 60 calories, 20 per serving
Calories per serving: 180
3 vanilla MR
1 tsp baking powder
½ Tbsp lemon Crystal Light
2 tsp artificial sweetener
½ tsp butter extract
3 Tbsp light sour cream (+60, +20 per serving)
Mix into batter and pour into Pam sprayed cake pan. Bake at 325 degrees for 20 minutes. Makes 3
servings.
Lemon Cake B (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 160 calories, 40 per serving
Calories per serving: 200
4 vanilla MR
4 packets artificial sweetener
4 Tbsp sugar free lemon pudding (+60, +15 per serving)
1 tsp baking powder
1 tsp baking soda
4 Tbsp flour (+100, +25 per serving)
¾ cup water
2 tsp lemon juice
2 tsp lemon extract
Mix all ingredients. Preheat oven for 15 minutes at 350. Spray 9x9 baking dish with non-stick
spray. Bake at 350 for 15 minutes.
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Gelatin Poke Cake (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 70 calories, 38 per serving
Calories per serving: 198
4 vanilla MR
2 Tbsp flour (+50, +13 per serving)
2 tsp baking powder
2 tsp baking soda
4 tsp artificial sweetener
8 Tbsp water
4 tsp vanilla
4 tsp butter extract
Mix all ingredients together. Spray an 8” round cake pan with Pam. Bake at 325 degrees for 15
minutes. Cool thoroughly. Poke holes with a fork through the cake, make rows or patterns,
especially on edges if they are browned. Make topping and pour over cake.
Topping:
1 cup boiling water
1 pkg sugar free gelatin (+20 or +40, depending on brand)
Put in fridge for at least an hour before serving. Cover to store as it seems to increase the
moisture in the cake. (I ate one serving before cooling, it was good that way!)
Top each serving with 2 Tbsp of whipped topping, if desired…add the calories! (+
Basic Muffins (1)
Meal Replacement: 160 calories
Additives: 10 calories
Calories per serving: 170
1 chocolate MR
1 heaping tsp chocolate sugar free pudding mix (+10)
½ tsp baking powder
1 tsp vanilla extract
4 Tbsp water
Spray muffin tins with Pam or use paper muffin cups. Bake at 350 degrees for about 20 minutes.
Makes 2 regular size muffins or 6 mini muffins for 1 serving.
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Basic Muffins (6)
Meal Replacement: 960 calories, 160 per serving
Additives: 60 calories, 10 per serving
Calories per serving: 170
6 chocolate MR
2 heaping Tbsp chocolate sugar free pudding mix (+60, +10 per serving)
1 ½ Tbsp baking powder
2 Tbsp vanilla extract
12 oz water
Spray muffin tin with Pam or use paper muffin cups. Bake at 350 degrees for about 20 minutes.
Makes 12 regular size muffins for 6 servings. These freeze and defrost well.
Butterscotch Muffins (1)
Meal Replacement: 160 calories
Additives: 10 calories
Calories per serving: 170
1 vanilla MR
1 heaping tsp butterscotch sugar free pudding mix (+10)
½ tsp baking powder
1 tsp vanilla extract
4 Tbsp water
Spray muffin tins with Pam or use paper muffin cups. Bake at 350 degrees for about 20 minutes.
Makes 2 regular size muffins or 6 mini muffins for 1 serving.
Pistachio Muffins (1)
Meal Replacement: 160 calories
Additives: 10 calories
Calories per serving: 170
1 vanilla MR
1 heaping tsp pistachio sugar free pudding mix (+10)
½ tsp baking powder
1 tsp almond extract
4 Tbsp water
Spray muffin tins with Pam or use paper muffin cups. Bake at 350 degrees for about 20 minutes.
Makes 2 regular size muffins or 6 mini muffins for 1 serving.
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Carrot Cake Muffins (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Calories per Serving:
NOTE: the white cake mix adds a richer flavor and some leavening; however, you may reduce
the recipe by 40 calories by not using it. So if you want to minimize your additives, omit it.
Ingredients:
2 vanilla MR
2 Tbsp white cake mix (dry) (+40)
1 Tbsp baking powder
1 tsp Splenda© brown sugar
1 tsp Splenda© white sugar
1 tsp cinnamon
1/8 tsp nutmeg
½ cup finely shredded carrots (for added nutrients, do not peel) (+
1 tsp vanilla
2 Tbsp Egg Beaters© (+17)
2 Tbsp water
Instructions:
Mix dry ingredients. Toss shredded carrots into dry ingredients. Stir in vanilla, Egg Beaters© and
water – it should be the consistency of a thick cake batter.
Spray the muffin tin with Pam©. Divide the batter between 12 small muffin cups.
Poppy Seed Muffins (2)
Meal Replacement: 320 calories, 160 calories
Additives: 25 calories
Calories per serving: 185
2 vanilla MR
1 Tbsp flour (+25)
1 tsp Splenda®
½ tsp baking powder
1 tsp poppy seeds
1 tsp vanilla extract
1 tsp almond extract
1 tsp butter extract
Mix dry ingredients. Add enough water to make pancake like batter. Pour into sprayed muffin
tin. Bake 325 degrees for 16 minutes.
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Vanilla Cornbread (1)
Meal Replacement: 160 calories
Additives: 55 calories
Calories per serving: 215
1 vanilla MR
1/8 tsp baking powder
1/8 tsp baking soda
1 ½ Tbsp self-rising white cornmeal (+50)
1 tsp Molly McButter or Butter Buds (+5)
1 tsp artificial sweetener
4 Tbsp water
Mix all ingredients together, pour into a Pam sprayed baking dish. Bake at 325 degrees for 14
minutes.
Chocolate Cornbread (3)
Meal Replacement: 480 calories, 160 per serving
Additives: 120 calories, 40 per serving
Calories per serving: 200
3 chocolate MR
½ tsp baking powder
½ tsp baking soda
3 Tbsp self-rising cornmeal (+105, +35 per serving)
1 Tbsp Butter Buds (+15, +8 per serving)
2 packets artificial sweetener
½ cup water
Combine all ingredients in a mixing bowl. Spray and 8x8 pan with non-stick spray. Bake at 350
degrees for 15-20 min.
Another recipe had 4 MR instead of 3 MR with everything else the same!! It would make different
calorie totals, so if you try it, do the math.
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Chocolate Peanut Butter Bars (4 or 5)
Meal Replacement: 800 calories
Additives:
Calories per serving:
4 vanilla MR
4 Tbsp sugar free vanilla pudding (+120)
3 Tbsp peanut butter syrup (+ …could this be PB2???
½ cup water
1 tsp baking soda
1 tsp baking powder
Mix ingredients in bowl. Spread in 8x8 sprayed pan.
1 chocolate MR
1 Tbsp sugar free chocolate pudding (+30)
4 Tbsp water
Mix ingredients together and spread on top of peanut butter mixture. Bake at 350° for 12-15
minutes.
Peanut Butter Bars (4)
Meal Replacement: 640 calories, 160 per serving
Additives:
Total Calories per serving:
4 Vanilla MR
4 Tbsp sugar free vanilla pudding (+60, +15 per serving)
2 Tbsp self-rising flour (+50, +13 per serving)
2 Tbsp PB2 (+48, +12 per serving)
Peanut butter sugar-free syrup (+
1 tsp peanut butter extract
½ cup water
Spread in bottom of 9x9 square pan that has been sprayed with non-stick spray. Bake at 350
degrees for 12–15 minutes.
Crustless Pumpkin Pie (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 70 calories, 18 per serving
Total Calories per serving: 178
4 vanilla MR
1 Tbsp sugar free vanilla pudding (+30, +8 per serving)
¾ cup water
½ cup pumpkin puree (canned pumpkin, NOT canned pumpkin pie) (+40, +10 per serving)
1 tsp pumpkin pie spice
2 tsp cinnamon
Mix all ingredients together. Pour into Pam® sprayed pie plate. Bake at 325 for 15-20 minutes.
Bake till slightly under baked and let it cool. After it cools, it should have a pumpkin pie texture.
If it is overcooked, it will have more of a brownie texture. Cut into 4 pieces and serve with Fat
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Free Cool Whip®…remember to add the extra calories.
Carrot Spice Bun (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
2 Tbsp Splenda®
1/8 tsp each cloves, nutmeg and ginger
¼ tsp cinnamon
2 Tbsp finely grated carrot (+
½ tsp vanilla extract
1/3 cup low-fat buttermilk or skim milk (+
Preheat oven or toaster oven to 350 degrees. Spray a single serve casserole dish with cooking
spray. Mix all ingredients together and pour into dish. Bake for 20-30 minutes or until done.
Cream Cheese Frosting:
½ oz fat-fat cream cheese, softened (+
8 sprays butter spray
½ tsp vanilla extract
Splenda® to taste
Dollup on top 2 tsp Cool Whip® (+
Mix all together in a small bowl until smooth and creamy. Frost Carrot Spice Bun when cooled.
Fudge Brownies A (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 120 calories, 30 per serving
Calories per serving: 190
4 chocolate MR
2 Tbsp sugar-free chocolate pudding (+60, +15 per serving)
¾ cup water
1 Tbsp vanilla extract
3 Tbsp light sour cream (+60, +15 per serving)
Stir thoroughly and pour into prepared pie plate and bake for 20 minutes at 325º. Makes 4
servings.
Fudge Brownies B (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 60 calories, 15 per serving
Calories per serving: 175
4 chocolate MR
1 Tbsp sugar-free chocolate pudding (+15, +8 per serving)
¾ cup water
1 Tbsp vanilla extract
3 Tbsp nonfat cream cheese (+45, +12 per serving)
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Mix all ingredients together and pour into a 7 x 7 inch pan sprayed with Pam butter spray. Bake
at 350 degrees for 25 minutes.
Brownie Swirl (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 145 calories, 36 per serving
Calories per serving: 196
2 chocolate MR
1 tsp artificial sweetener
1 – 1 ½ tsp cinnamon
2 Tbsp sugar free chocolate pudding (+30, +8 per serving)
3/8 tsp baking powder
3/8 tsp baking soda
1 ½ tsp Molly McButter
3 Tbsp flour (+75, +19 per serving)
1 cup water
Mix all together. In a separate bowl, mix
1 vanilla MR
1 Tbsp flour (+25, +8 per serving)
1 Tbsp white chocolate sugar free pudding (+15, +4 per serving)
1/8 tsp baking powder
1/8 tsp baking soda
1 Tbsp vanilla extract
¼ cup water
Spread chocolate batter in a pan sprayed with Pam. Drop vanilla mixture by the spoon full
around the top of the chocolate batter. Use a spatula or knife to swirl the vanillas mixture
throughout the chocolate. Bake at 325 degrees for 20-25 minutes.
Nutty Brownies (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 145 calories, 36 per serving
Calories per serving: 196
4 chocolate MR
2 Tbsp sugar fee chocolate pudding (+30. +8 per serving)
1 cup water
1 Tbsp vanilla extract
½ tsp black walnut extract
1 tsp butter extract
1 Tbsp light sour cream (+40, +10 per serving)
Mix well and spread into Pam sprayed glass dish. Bake at 350 degrees for 20 minutes.
Strawberry Lemon Cookies (1)
Meal Replacement - 160 calories
Additives: 15 calories
Calories per Serving: 175
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1 strawberry MR
1 Tbsp cheesecake mix (+35)
1 Tbsp vanilla pudding (+15)
¼ Tbsp Crystal Light lemonade
¼ cup water
Combine all and bake at 400 degrees for 8-9 minutes.
Peanut Butter Fluff (1 or 2)
Meal Replacement: 160 calories
Additives:
Calories per serving:
The peanut butter is PB2 of course! Because this dessert is very rich, you can separate it into two
servings - approximately 1/3 cup each. Enjoy!
Ingredients:
1 vanilla MR
1 Tbsp PB2 (+24)
5 Tbsp water
¼ cup fat-free whipped topping (+
Optional:
A few dots of sugar-free chocolate syrup
1 tsp fat-free whipped topping (+
Instructions:
Mix dry ingredients. Whisk in water till smooth - should be the consistency of pudding. Fold in
fat free whipped topping.
Using a small parfait glass (approximately 1/3 cup), place drops of sugar-free chocolate syrup
around the top of the parfait glass. Hit the bottom of the glass on the palm of your hand - this
will cause the syrup to create lines down the sides of the glass.
Pour/spoon the fluff into the glass. Chill in refrigerator. Top each with a teaspoon of fat-free
whipped topping.
Gelatin Fluff (2)
Meal Replacement - 160 calories
Additives – 20 or 40 depending on the brand
Calories per serving: 170-180
2 vanilla MR
I pkg sugar free gelatin (+20 to +40, depending on brand)
1 cup cold water
1 cup boiling water
In boiling water, dissolve the entire package of gelatin. Set aside to cool for 15-30 minutes. When
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ready, mix cold water and vanilla MR. Add gelatin and blend well. Pour into a bowl and put in
fridge for several hours. This makes 2 servings.
Baked Apple Pancakes (1)
Meal Replacement: 160 calories
Additives: 36 calories
Calories per serving: 196
This recipe for Baked Apple Pancakes made with Health One Meal Replacement definitely took
some perfecting. Initial efforts were to create an apple pancake that was cooked in a skillet on top
of the stove like a regular pancake. Although "Pancake Prototype #1" tasted yummy, the batter
did not cook through. Then in an effort to finish cooking the batter, the pancakes became very
brown (i.e. black). So after some thought, a decision was made. Bake the pancakes! The Baked
Apple Pancakes turned out wonderfully! What a wonderful breakfast for a lazy morning!
Ingredients:
1 vanilla MR
½ tsp cinnamon (I'm a cinnamon fan - so you may want to reduce the amount)
¼ tsp Splenda
1 tsp Bisquick (+
3 Tbsp water (add a little at a time so that it doesn't get too thin)
4 - 5 apple slices - cored and sliced 1/4 inch thin (+
1 Tbsp sugar free Mrs. Butterworth's Syrup (optional) (+
Instructions:
Mix MR, cinnamon, Spenda and Bisquick. Stir in water - should be a little thicker in consistency
than pancake batter. Dip apple slices into batter - covering both sides. Place onto a parchment
paper covered baking sheet that has been sprayed with butter flavored cooking spray. If needed,
spread batter evenly on top of apple slices with a rubber spatula.
Bake at 350 degrees for 15 minutes (watch closely and remove sooner if needed).
Strawberry Cream Cheese Danish (2)
Meal Replacement - 320 calories, 160 per serving
Additives Calories per Serving:
2 vanilla MR
2 Tbsp fat free sugar free vanilla pudding mix (+30, +15 per serving)
½ tsp baking powder
¼ tsp vanilla extract
1 ½ Tbsp low fat cream cheese (+
2 Tbsp sugar free strawberry preserves (+
Water
Non-stick spray
Preheat oven to 325 degrees. In a small bowl, mix the MR, pudding mix, and baking powder.
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Add the vanilla and enough water to make a thick cake batter. Spray the baking pans and spoon
in the batter, making sure to level the batter in each. Soften the cream cheese in the microwave
and spoon it evenly on each danish. Tope each with 1 tsp of preserves. Bake for 12-15 minutes.
Dark Chocolate Cookies (1)
Meal Replacement - 160 calories
Additives Calories per Serving:
1 chocolate MR
1 Tbsp unsweetened cocoa powder (+
1 tsp baking powder
1 tsp artificial sweetener, optional
¼ tsp almond extract
2 Tbsp water
Mix dry ingredients. Stir in extract and water, add a little more water if needed. Drop by
teaspoonfuls on a baking sheet covered with parchment paper.
Bake at 350 degrees for 10-12 minutes. Do not over bake or they will be tough.
Cinnamon and Sugar Pretzels (2)
Meal Replacement: 320 calories, 160 calories
Additives: 79 calories, 40 per serving
Calories per Serving: 200
2 vanilla MRs
2 heaping Tbsp Jiffy Pizza Crust mix (+70, +35 per serving)
4 Tbsp warm water
1 tsp flour (+9, +5 per serving)
Pam spray, butter flavored
Cinnamon
Artificial sweetener
Mix MR and Jiffy mix. Add water a little at a time, stirring to make sure dough isn’t too wet. The
dough needs to be moist, but firm. Cover dough and let set for 5 minutes—this allows the yeast
in the mix to activate.
Sprinkle flour onto a cutting board or other smooth surface. Knead the dough a few times in the
flour. The gluten in the flour helps the dough become more elastic. Divide the dough into 4
pieces and roll into ropes. Twist the ropes into the shape of a pretzel on a cookie sheet.
Bake 350 degrees for 15-17 minutes, watching so it doesn’t burn.
Remove from oven and spray lightly with Pam butter spray and dip in sweetener & cinnamon.
Makes 2 servings of 2 pretzels.
Peach Upside-Down Cake (4)
Meal Replacement: 160 calories
Additives:
Calories per serving:
4 vanilla MR
2 Tbsp sugar free vanilla pudding (+30)
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2 Tbsp self-rising flour (+50)
6 oz water
1 Tbsp cinnamon
½ cup sugar free syrup (+
1 light peach fruit cup (+
Mix cinnamon and syrup. Pour into bottom of small baking pan sprayed with Pam®. Drain
peaches and place into pan on syrup mixture. Mix meal replacement packets, pudding, flour and
water. Pour batter over peaches. Bake at 350° for 23 minutes. While warm invert on plate. You
can also use pineapple, pear or mixed fruit.
Carrot Cake Muffins (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Calories per Serving:
NOTE: the white cake mix adds a richer flavor and some leavening; however, you may reduce
the recipe by 40 calories by not using it. So if you want to minimize your additives, omit it.
Ingredients:
2 vanilla MR
2 Tbsp white cake mix (dry) (+40)
1 Tbsp baking powder
1 tsp Splenda© brown sugar
1 tsp Splenda© white sugar
1 tsp cinnamon
1/8 tsp nutmeg
½ cup finely shredded carrots (for added nutrients, do not peel) (+
1 tsp vanilla
2 Tbsp Egg Beaters© (+17)
2 Tbsp water
Instructions:
Mix dry ingredients. Toss shredded carrots into dry ingredients. Stir in vanilla, Egg Beaters© and
water – it should be the consistency of a thick cake batter.
Spray the muffin tin with Pam©. Divide the batter between 12 small muffin cups.
Bake at 350 degrees for 12-15 minutes.
Peaches and Cream (1)
Meal Replacement - 160 calories
Additives - 25
Calories per Serving: 185
1 vanilla MR
1 single serving cup unsweetened peaches (check the calories on different brands. Del Monte is
25 calories.)
Cinnamon to taste
Artificial sweetener, optional
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Place MR into a bowl. Mix in the peaches, including the juice. Add some cinnamon.
Microwave for 2 minutes (batter will rise, so make certain bowl is deep enough to accommodate
rising.)
Remove from the microwave, it will be hot, and the peaches and cream will fall.
Lemon Cookies (1)
Meal Replacement: 160 calories
Additives: 15 calories
Calories per serving: 175
1 vanilla MR
1 Tbsp fat free sugar free lemon pudding mix (+15)
Water
This can make cookies or muffins, so water amount may vary depending on your plan.
Carrot Custard (1)
Meal Replacement - 160 calories
Additives - 43 calories
Calories per Serving: 103
Ingredients:
1 vanilla MR
½ Tbsp of Splenda
¼ tsp baking powder
½ tsp cinnamon
1 Tbsp LIQUID Butter Buds (+5)
3 Tbsp Egg Beaters (+25)
1 Tbsp water
¼ tsp vanilla
¼ cup sliced carrots (+
Butter flavored cooking spray
Optional: 2 Tbsp fat-free whipped topping (+
Instructions:
Mix dry ingredients. Add liquid ingredients. Mix well.
Cook carrots - because it was such a small amount, I simmered them till soft, but not mushy
Mash carrots - I used a fork. Mix mashed carrots into the batter.
Spray two 3-inch ramekins with cooking spray (I used two ramekins so that the custard would
cook evenly - this is still one serving). Pour half of the batter into each of the ramekins. Place
ramekins into a baking dish. Pour boiling water into baking dish until ¾ to 1 inch deep.
Bake at 350 degrees for 10-15 minutes (if a toothpick comes out clean, the custard is done)
Remove from baking dish and cool.
Run a thin knife around the edge of the custard and turn out of the ramekins. Chill in
refrigerator. Optional - serve with a bit of Whipped Topping, a small piece of carrot and a small
bit of salad greens (for the top of the carrot). Add these calories, if used.
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Snickerdoodles (2)
Meal Replacement - 320 calories, 160 per serving
Additives: 30 calories, 15 per serving
Calories per Serving: 175
2 vanilla MRs
2 Tbsp sugar free vanilla pudding (+30)
1 packet Splenda®
1/8 tsp cinnamon
¼ tsp baking soda
1 tsp vanilla extract
1 tsp Butter Buds® (+5)
3 Tbsp water
Mix all ingredients. Drop onto a greased cookie sheet. Flatten cookies. Make a mixture of
cinnamon and Splenda®. Sprinkle on top of cookies. Bake for about 10 minutes at 325 degrees.
Let cool.
Frozen Chocolate Peanut Butter Cheesecake (2)
Meal Replacement – 320 calories, 160 calories
Additives - 77 calories
Calories per Serving:
Crust Ingredients:
1 vanilla MR
2 Tbsp graham cracker crumbs (+
4 tsp LIQUID Butter Buds (+7)
Crust Instructions:
Mix MR and graham cracker crumbs. Add in Butter Buds till the crust ingredients are crumbly
but will stick together when pressed. Press the crust mixture into the bottom of a springform pan.
You could use two mini springform pans (approximately 4 inches each) made by Wilton
available through Amazon. One was round and one was heart shaped. One 6 or 8 inch
springform pan could be used for the entire recipe. Place in the freezer.
Filling Ingredients:
1 chocolate MR
½ cup water
1 Tbsp chocolate pudding (+15)
1 Tbsp PB2 (+24)
1 Tbsp fat-free cream cheese (+15)
¼ cup fat-free whipped topping (+
Filling Instructions:
Mix MR, water, pudding, PB@ and fat-free cream cheese. I use my Bella Rocket Blender basically a Magic Bullet to mix the ingredients. Pour mixture into a bowl. Fold in fat-free
whipped topping. Pour over crust in springform pan. Place back into freezer till frozen. Remove
from springform pan.
For serving, place little drops of sugar-free chocolate syrup around the frozen cheesecake.
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Blueberry Muffin A (1)
Meal Replacement - 160 calories
Additives:
Calories per Serving:
1 vanilla MR
½ Tbsp flour (+13)
¼ tsp baking soda
¼ tsp baking powder
1 tsp artificial sweetener
2 Tbsp water
1 Tbsp vanilla extract
1 Tbsp natural or sugar-free applesauce (+
1/3 cup blueberries (+
Combine ingredients and spoon into a sprayed muffin pan. Bake for 10-15 minutes at 350
degrees.
Blueberry Muffin B (1)
Meal Replacement: 160 calories
Additives: 58 calories
Calories per Serving: 218
1 vanilla MR
1 Tbsp Jiffy Blueberry Muffin Mix (+40)
¼ cup frozen blueberries (+17) this was 1 oz
2-3 Tbsp water (to make a cakelike consistency)
Bake in microwave about 1 minute. (Baked 1 ½ min, center was still raw, but it had good flavor!)
Banana Bread A (2)
Meal Replacement: 320 calories, 160 calories
Additives:
Calories per serving:
2 vanilla MRs
1 egg white (+15)
¼ cup water
1 small banana (+
2 ½ Tbsp flour (+63)
1 tsp Splenda®
½ tsp butter flavored sprinkles
¼ tsp baking soda
¼ tsp baking powder
Beat egg white and water. Mix in all other ingredients. Bake in a 7-inch square pan sprayed with
non-stick spray at 350 for 20-25 minutes.
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Banana Bread B (4)
Meal Replacement: 640 calories, 160 per serving
Additives:
Calories per serving:
4 vanilla MR
2 Tbsp flour (+50, +13 per serving)
½ tsp baking powder
½ tsp baking soda
1 Tbsp artificial sweetener
2 Tbsp banana cream pudding (+30, +8 per serving)
1 Tbsp vanilla extract
1 mashed medium banana (+
1 Tbsp Butter Buds (+15, +4 per serving)
½ cup water
Mix all ingredients. Pour into an 8 x 8 baking dish sprayed with non-stick cooking spray. Bake at
325 degrees for 20-23 minutes.
Divide into four servings.
Variation: Use vanilla pudding and an apple instead of the banana ingredients. Weigh the apple
so calories can be added, then chop into small pieces and sprinkle with cinnamon before adding
to the bread. (See the next page for the apple version that has become a favorite.)
Apple Bread (4)
Meal Replacement: 640 calories, 160 per serving
Additives:
Calories per serving:
4 vanilla MR
2 Tbsp flour (+50, +13 per serving)
1 tsp baking powder
1 tsp baking soda
1 Tbsp artificial sweetener
2 Tbsp vanilla pudding (+30, +8 per serving)
1 Tbsp Butter Buds (+15, +4 per serving)
1 Tbsp vanilla extract
½ cup water
1 - 2 apples, chop in small pieces, weigh and add calories at 15 per oz (+
1 tsp cinnamon
Weigh and chop apples, put in a bowl and sprinkle with cinnamon. Mix all dry ingredients
together, then add vanilla and water. Stir in apple/cinnamon mixture after it sits for a few
minutes. Pour into an 8 or 9 inch pie plate or 8x8 pan sprayed with non-stick cooking spray. Bake
at 325 degrees for 20-23 minutes.
Divide into four servings.
Made apple version in a pie plate—12 oz apple =+180 calories, +45 per serving just for apple;
total of +70 per serving, so 230 per serving. Delicious flavor, bake a little longer.
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Chocolate Chip Cookie Dough Pudding (2)
Meal Replacement: 320 calories, 160 calories per serving
Additives:
Calories per serving:
2 vanilla MRs
1 Tbsp Betty Crocker chocolate chip cookie mix (+
1 - 2 packets Splenda
¼ cup water
4 Tbsp Cool Whip (if desired) (+
Combine all ingredients in bowl and stir until smooth. Stir in Cool Whip and chill in refrigerator.
Cinnamon Chocolate Mousse (1)
Meal Replacement: 160 calories
Additives:
Calories per serving: 160
1 chocolate MR
1 tsp cinnamon
1 tsp artificial sweetener
3 oz water
Mix all dry ingredients in a cup. Add water and stir until smooth. Refrigerate 2 - 3 hours or until
very cold.
Variation: Add 1 heaping tsp PB2 to dry ingredients. Add calories, if used.
Cinnamon Donuts (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
1 tsp Splenda® brown sugar
1/8 tsp baking soda
1/8 tsp baking powder
2 packets Splenda®
2 tsp Egg Beaters® (+5)
1 tsp cinnamon extract
¼ cup low-fat buttermilk (+
Mix all ingredients together in a bowl. Pour into pan of choice. Bake in a preheated oven until
done. Spray them with butter spray or make a light glaze from a little powdered sugar, butter
spray, vanilla and enough milk to thin.
Quick & Easy 1x1 recipe! (1)
Meal Replacement: 160 calories
Additives: 15 calories
Calories per serving: 175
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1 MR (ex: chocolate)
1 Tbsp pudding (ex: chocolate sugar free pudding) (+15)
Water (to brownie batter texture)
Microwave for 1 minute & Taa Daa!
Cream Pie (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Crust:
1 vanilla MR
1 Tbsp + 2 tsp water
Roll out thin between Pam® sprayed papers or on pastry cloth. Turn into a Pam® sprayed pie
plate and bake at 350° until brown. Allow to cool before adding filling.
Cream Filling:
Beat 1 Tbsp sugar free pudding (+15)
3 oz skim milk (+
Pour into pie shell.
Spread
2 Tbsp sugar free Cool Whip® over top. (+
Chill and serve.
Blueberry Cobbler (1)
Meal Replacement: 160 calories
Additives – 53 calories
Total Calories - 213 calories
1 vanilla MR
2 Tbsp white cake mix (+
½ tsp baking powder
1 Tbsp Egg Beaters (+8)
Water
¼ cup blueberries (if frozen, make certain that they have thawed out) (+
Splenda
Pam
Spray very small casserole dish with Pam –a 2-cup oval casserole dish works and preheat oven to
350 degrees.
Mix dry ingredients. Mix in Egg Beaters. Add water bit by bit until the mixture is the consistency
of cake batter. Pour into casserole dish. Top with blueberries. Sprinkle with Splenda. Bake for 15
minutes.
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Mock S'more (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 chocolate MR
1 Tbsp sugar-free chocolate fudge pudding (+15)
1 Tbsp marshmallow fluff (+
2 Tbsp graham cracker crumbs (+
water
Mix meal replacement with pudding and add water until batter is brownie consistency. Then,
microwave for 1 minute. Top with marshmallow fluff & graham crackers!
Chocolate Waffle Cookie (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Calories per serving:
2 chocolate MR's
2 tsp unsweetened applesauce (+
Blend together with a fork, then mix in:
1/8 cup unsweetened vanilla Almond Milk (+
½ packet sugar free hot chocolate (+
Optional:
2 tsp flour (+17)
1 tsp sugar free chocolate icing (+
Mix together, batter should be thick to scoop on waffle iron. Take a teaspoon and scoop onto
waffle iron/ 2 per waffle (if using regular size waffle iron)
Makes: 4 cookies per MR
Pumpkin Muffin Bars (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Total Calories per serving:
2 vanilla MR
3 Tbsp of Pillsbury Quick Bread Mix, pumpkin flavor (+
2 Tbsp of Philadelphia Cream Cheese (Pumpkin Flavor)
areas] (+
½ tsp vanilla extract
3 Tbsp egg white (+45, 23 per serving)
Pam Spray
[only on sale in the fall in most
Mix all ingredients in a bowl. It will become a nice thick like dough. Spray Pam on a cookie sheet
and spread the mixture on the cookie sheet.
Bake at 375 for 10 minutes.
Remove and cut into bars. Place them into a zip lock bag. Let them cool in the bag, this keeps the
moisture in the bar. Top with a small amount of cream cheese if you prefer! YUMMY!!
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Don’t forget to add additional cream cheese count IF you add more!!
Strawberry Lemon Cookies (1)
Meal Replacement: 160 calories
Additives: 50 calories
Calories per serving: 210
1 strawberry MR
1 Tbsp Cheesecake Mix (+35)
1 Tbsp sugar free vanilla pudding (+15)
¼ Tbsp Crystal Light® Lemonade
¼ cup water (The thicker the batter the higher the cookies rise)
Combine all ingredients and bake at 400 degrees for 8-9 minutes.
Chocolate Pumpkin Muffins (1)
Meal Replacement: 160 calories
Additives: 62
Calories per serving: 222
1 chocolate MR
1 Tbsp Betty Crocker Double Chocolate Chunk Cookie Mix (+37)
1 tsp baking powder
¼ cup canned pumpkin (+25)
¼ cup water
Mix well. Divide into 3 muffin cups sprayed with PAM®. Bake at 350 degrees for 16-18 minutes.
Cool in tin.
Chocolate Glaze:
4 Tbsp Splenda® Powdered Sugar (see below)
2 Tbsp reduced-fat cream cheese (+30)
1 Tbsp cocoa powder (+
Mix well. Add a drop of water if needed. Will glaze approximately 12 muffins.
Splenda® Powdered Sugar:
¾ cup granulated Splenda® sugar
2 Tbsp cornstarch
Place sugar and cornstarch in a jar blender. Blend until sugar becomes a fine powder.
Pumpkin Mousse (1)
Meal Replacement: 160 calories
Additives: 25 calories
Calories per serving: 185
1 vanilla MR
½ cup canned pumpkin (+25)
1 Tbsp cinnamon
1 tsp artificial sweetener
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Combine all ingredients with water to thick consistency. Top with light or fat-free cool whip if
desired.
Pumpkin Vanilla Mousse (1)
Meal Replacement: 160
Additives:
Total Calories per serving: 160 calories
1 vanilla MR
1 tsp pumpkin pie spice
3 oz water
1 tsp artificial sweetener
Whisk ingredients together, pour into small dish and put in fridge for several hours.
You could also add Cool Whip when served. Add any additive calories, if used.
Variation: Put the mousse ingredients in the blender with a lot of ice and make a shake. Tastes
like pumpkin ice cream, YUM!
Cherry "Pie" (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
1/8 tsp baking powder
1/8 tsp baking soda
1 ½ Tbsp flour (+38)
1/3 cup water
1 tsp vanilla
1 packet Splenda®
1/3 cup Comstock® Light No Sugar Added Cherries (+
Preheat oven to 350°. Pour half of mixture in baking pan. Add cherries and remaining mixture.
Bake for 30-35 minutes or bake in your microwave.
Oatmeal Cake (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Cake Ingredients:
1 vanilla MR
2 Tbsp rolled oats (oatmeal) (+
3 Tbsp boiling water
1 tsp Splenda Brown Sugar
1 tsp Splenda
1/8 tsp baking soda
½ tsp cinnamon (I love cinnamon - feel free to use a bit less)
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1 Tbsp LIQUID Butter Buds (+5) The Butter Buds come in packages and are mixed with hot water
– when mixed it is like melted butter.
2 Tbsp Egg Beaters (+17)
1/8 tsp vanilla
Cake Instructions:
Pour boiling water over oatmeal and let stand for a bit. Stir dry ingredients into oatmeal. Mix in
liquid ingredients.
Spray a small ramekin (mine is 16 oz. and about 5 inches across) with Pam Spray. Pour batter into
ramekin. Bake at 350 degrees for 17-20 minutes. Test doneness with a toothpick.
Please note: the topping is completely optional. It is nice and adds that little extra; but, it also
adds 17 calories. So be sure to check where you are at with your additive calories for the day.
Topping Ingredients:
1 tsp fat-free sour cream (+7)
1 tsp LIQUID Butter Buds (+5)
¼ tsp Splenda brown sugar
¼ tsp unsweetened coconut
Topping Instructions:
Mix sour cream, Butter buds and Splenda brown sugar. Spread this over warm cake, then
sprinkle with coconut.
Zucchini Bread A (6)
Meal Replacement:
Additives:
Calories per serving:
6 vanilla MR
4 Tbsp sugar free vanilla pudding (+60, 10 per serving)
¼ cup flour (+100, 17 per serving)
1 tsp baking powder
1 tsp baking soda
2 Packets Splenda®
1 Tbsp Molly McButter® (+15)
1 Tbsp vanilla
1 Tbsp walnut extract
1 Tbsp cinnamon
1 small zucchini (+
1 cup water
Spray loaf pan with Pam®. Heat oven to 350°. Mix all ingredients until mixed. Bake for 30-40
minutes or until toothpick inserted into center comes out clean.
Zucchini Bread B (6) (1/2 MR each)
Meal Replacement: 480 calories, 80 calories per serving
Additives:
Calories per serving:
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Dry ingredients:
3 vanilla MR
5 Tbsp flour (+125,
1 tsp cinnamon
½ tsp nutmeg
½ tsp baking soda
½ tsp baking powder
¼ tsp salt
Mix together.
Wet Ingredients:
2 egg whites (+30)
½ cup applesauce, no sugar (+
1/3 cup artificial sweetener
1 tsp vanilla
Whisk together.
Add dry mixture to wet, stir well.
Then add
1 ½ - 2 cups zucchini, shredded (+
1 Tbsp honey (+
Beat until stiff peaks form. Place in a Pam sprayed loaf pan. Bake at 350 degrees for 25 minutes.
Pineapple Coconut Muffins (6)
Meal Replacement: 160 calories
Additives:
Calories per serving:
6 Vanilla MR
1 small can crushed pineapple (make certain it's in it's own juice and NOT in heavy syrup!) (+
Coconut extract (to taste)
1 Tbsp baking powder
Water (Other recipes with 6 MR use 8 oz water, adjust this after adding pineapple juice)
Spray muffin tins with Pam spray and preheat oven to 350. Mix meal replacement and baking
powder. Add pineapple WITH juice and coconut extract. Stir well. You will need to add some
extra water; the juice makes them moist but you want them to be a bit thicker than a typical cake
batter. Spoon into muffin tins and bake for 15-20 minutes or until golden brown on top.
If You Like Pina Coladas Crunch Muffins (4)
Meal Replacement: 160 calories
Additives:
Calories per serving:
4 vanilla MR
3 Tbsp whole grain waffle mix or bake mix (+
1 Tbsp baking powder
2 - 4 oz cups pineapple in 100% Juice (no sugar added!) (+
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Water for consistency
Crust:
3 Tbsp graham cracker crumbs (+
2 Tbsp unsweetened flaked coconut (+
1 Tbsp cinnamon
1 tsp Splenda Brown Sugar
1 Tbsp canola oil
Preheat oven to 325. Liberally spray muffin tin with Pam. Mix crust and place 1 tsp on the bottom
of each muffin. Blind bake for 5 minutes. Meanwhile, mix MR pineapple cake mixture. Add 1
Tbsp of cake mixture to muffin pan when blind bake is done. Sprinkle remaining crust mixture
on top of muffins for crunch and garnish. Bake for 8-10 minutes.
Cherry Cobbler (1 or 2)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 - 2 vanilla MR
½ cup cherries (+
Water
Fat- free Cool Whip® (+
Pour cherries or other fruit into bottom of deep bowl. Mix water and HEALTH ONE to make a
thick batter. Pour batter over cherries. For 1 packet HEALTH ONE microwave for 45 seconds. For
2 packets HEALTH ONE microwave for 60-70 seconds. Let cool for a couple of minutes. Top with
Cool Whip®.
Snickerdoodles (2)
Meal Replacement: 320 calories, 160 per serving
Additives: 30 calories, 15 per serving
Calories per serving: 175
2 vanilla MR
2 Tbsp sugar free vanilla pudding (+30, 15 per serving)
1 packet Splenda®
1/8 tsp cinnamon
¼ tsp baking soda
1 tsp vanilla extract
1 tsp Butter Buds® (+5)
3 Tbsp water
Mix all ingredients. Drop onto a greased cookie sheet. Flatten cookies. Make a mixture of
cinnamon and Splenda®. Sprinkle on top of cookies. Bake for about 10 minutes at 325 degrees.
Let cool.
Apple Bran Muffins (6)
Meal Replacement: 960 calories, 160 per serving
Additives:
Calories per serving:
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6 vanilla MR
6 Tbsp flour (+150, +25 per serving)
1 tsp baking powder
1 tsp baking soda
½ cup oat bran (+
4 packets sugar-free Apple Cider Mix (+60, +10 per serving)
1 ½ Tbsp cinnamon
¼ cup artificial sweetener
1 tsp nutmeg
Water (Other recipes with 6 MR use 8 oz water, adjust as needed)
Mix dry ingredients. Mix well & add water. Spray muffin pan with non-stick spray. Bake for 20
to 25 minutes at 350°.
Apricot or Raspberry Fruit Snaps (2)
Meal Replacement: 160 calories
Additives:
Calories per serving:
2 vanilla MR
2 Tbsp sugar free vanilla pudding (+30, 15 per serving)
¼ tsp baking soda
1 tsp vanilla extract
1/8 tsp cinnamon
1 packet Splenda®
3 Tbsp water
1 Tbsp apricot sugar free preserves (+
1 Tbsp raspberry sugar free preserves (+
Mix all but preserves until smooth. Drop onto greased cookie sheet. Flatten cookies a little and
dent in center. Spoon ¼ tsp of preserves into the indenture of each cookie. Bake for 10 minutes at
325°. Let cool.
Lemon Delight (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
2 Tbsp lemon juice (+
¼ cup water
Combine lemon juice and water together in microwave-safe bowl. Add vanilla MR. Stir to
combine. Microwave for 1 minute. Due to acidity, top of MR will crackle. Cool MR to room
temperature or serve cold for increased palatability
Strawberry Shortcake (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
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1 Tbsp sugar cookie mix (+
¼ cup water
½ cup sliced strawberries (+
2 packets Splenda®
1 Tbsp light Cool Whip (+
Mix meal replacement, cookie mix, and water and bake in 5 inch round cake pan for 17-18
minutes at 350°. Remove from pan and place baked cake on ovenproof plate. Top with
strawberries and Splenda®. Bake another 10 minutes at 350°. Top with low-cal whipped topping,
if desired.
Pineapple Upside Down Cake (1)
Meal Replacement: 160 calories
Additives: 46 per serving
Calories per serving: 206
1 vanilla MR
1 ½ tsp Butter Buds (+8)
1 packet Splenda
5 – 6 fresh pineapple chunks (+ {this could also be the frozen pineapple} (2 ½ oz frozen +38)
1 slice strawberry (didn’t have, so used more pineapple(
2 Tbsp water
In a small bowl, combine the MR, Butter Buds, and Splenda. Mix dry ingredients well, then add
enough water to make a cake batter consistency. In the ramekin arrange the fruit, pineapple
around the outside and strawberry in the center. Pour the batter over the fruit. Microwave on
high for 2 minutes. Turn out on a plate to eat.
I followed the directions and the result was tasty and mostly cooked through. The frozen
pineapple gave a cold crunch taste to go with the warm “cake” on top. I didn’t turn it upside
down on a plate, I just ate it from the baking dish. I might try this recipe in the oven.
Key Lime Pie (3)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Crust Ingredients:
3 vanilla MR
¼ cup buttermilk (+
2 Tbsp flour (+50)
1/8 Tbsp baking powder
1 egg white (+15)
Filling:
1 package sugar-free lime gelatin (+20 or 40 depending on the brand)
¼ cup boiling water
2 cartons (6 oz each) reduced-fat key lime yogurt (+
1 carton (8 oz) frozen fat-free whipped topping, thawed (+
Make piecrust in a 9-inch cake pan. Press the mixture to the bottom and side; you may have to
put some flour on fingers to press mixture into pan. Bake 350 degrees for about 20 to 25 min. The
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crust will be a little puffed out which is fine. Once the crust has cooled make the filling. Add all of
the ingredients to the gelatin while it is hot so that it mixes well. (The gelatin mixes better in a
glass bowl). Cover and refrigerate for at least 2 hours or until set.
Pumpkin Spice Cake (1)
Meal Replacement: 160 calories
Additives:
Calories per serving: 160
1 vanilla MR
1 Tbsp pumpkin pie spice
1 tsp cinnamon
about ½ cup water
Combine dry ingredients. Add water to form thin batter. Microwave for 1 minute. Serve at room
temperature or cold for increased potability.
Chocolate Raspberry Cake (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 chocolate MR
1/2 (personal) packet Crystal Light powder
about ½ cup water
Mix dry ingredients together. Add water to form a thin batter. Microwave for 1 minute.
Other Variations:
#1: Use Vanilla MR, as opposed to Chocolate MR, for a fruity low-calorie cake.
#2: Use Vanilla MR combined with 1/2 (personal) packet of Crystal Light powder.
Pumpkin Roll (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Total Calories per serving:
4 egg whites or 4 servings Egg Beaters®
3 Tbsp Splenda®
1 Tbsp flour (+25, +13 per serving)
½ tsp baking powder
½ tsp baking soda
¼ tsp cinnamon
¼ tsp ground cloves
1/3 cup canned pumpkin (+30, +15 per serving)
2 vanilla MR
Whip eggs till frothy, slowly add Splenda®, flour, baking soda, and spices. Add pumpkin and
MR. Line a small cookie pan with wax paper or parchment. Spray lightly with Pam®. Spread
above mixture evenly over the prepared pan. Bake at 350° for 15-20 minutes or until it tests done
and peel off wax paper or parchment. Roll up in the towel to cool. When cool, unroll and spread
with filling. Roll back up and slice.
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Filling:
2 Tbsp Cheesecake Mix (+70, 35 per serving)
1/3 cup skim milk (+
Whisk together and chill until thickened. Whisk in 2 Tbsp sugar free Cool Whip®. (+
Lemon Poppy Seed Cookies (1)
Meal Replacement: 160 calories
Additives: 50 calories:
Calories per serving: 210
1 vanilla MR
1 Tbsp Royal Light cheesecake mix (+35)
1 Tbsp sugar free vanilla pudding (+15)
Water to make stiff dough
Mix well, then add:
1 tsp Crystal Light lemonade powder
A shake of poppy seeds
Spray a plate with Pam and drop by teaspoon onto plate. Microwave about 1 minute and 30
seconds.
Health One Cookies (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 MR
1 Tbsp Betty Crocker Cookie Mix (+
2 Tbsp water
1 tsp vanilla
Mix together and drop on cookie sheet lined with non-stick foil or parchment paper. Basic recipe
makes 3 nice sized cookies. Bake at 350 degrees about 10-13 minutes.
Variations:
Oatmeal {Raisin} Cookies
Vanilla MR
Oatmeal Cookie Mix (+33)
1 Tbsp raisins (+
{omit this to lower calories}
1/2 tsp cinnamon
1/8 tsp cloves
Made three cookies and flattened tops with damp fingers to keep from dark “meringue like” tips
on cookies. Baked 10 minutes.
Chocolate Chip Cookies A
Chocolate MR
Chocolate Chip Cookie Mix (+
1 tsp cocoa powder (+
(Version completed 10/24/13)
used Double Chocolate Chunk Cookie Mix (+37)
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Chocolate Chip Cookies B
Vanilla MR
Chocolate Chip Cookie Mix (+
Chocolate Peanut Butter Cookies
Chocolate MR
Peanut Butter Cookie Mix (+40)
1/8 tsp peanut butter flavoring (PB2 ?, but more than 1/8 tsp) try 1 tsp PB2 (+8)
Molasses Cookies
Vanilla MR
Molasses Cookie Mix (+
1 tsp artificial sweetener
Almond Cookies
Vanilla MR
Sugar Cookie Mix (+37)
1/8 tsp almond extract
1 almond atop each cookie
Orange (Cranberry?) Cookies
Vanilla MR
Sugar Cookie mix (+37)
¼ tsp orange extract
OR instead of water, use
2 Tbsp orange juice (+
(might still need a tiny bit of water)
Pumpkin Muffins (6)
Meal Replacement: 960 calories, 160 per serving
Additives:
Calories per serving: 160
6 vanilla MRs
4 tsp cinnamon
1 ½ Tbsp baking powder
1 Tbsp vanilla
2 tsp pumpkin pie spice
12 oz water
Mix all ingredients together. Spoon into muffin tins. Makes 12 muffins with 2 per serving. Bake at
350 degrees for 22 minutes.
Double Chocolate Muffins (6)
Meal Replacement: 960 calories, 160 per serving
Additives: 8 calories, 2 per serving
Calories per serving: 162
6 chocolate MR
3 tsp baking powder
½ Tbsp butter extract
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½ Tbsp vanilla
½ Tbsp almond extract
½ Tbsp sugar free chocolate pudding (+8)
10 oz water
Mix thoroughly. Fill 12 muffin tins. Bake at 350 for 20-25 minutes. Two muffins is one serving.
Cinnamon Toast (2)
Meal Replacement: 160 calories
Additives:
Calories per serving:
2 vanilla MR
1 ½ tsp sugar free vanilla pudding (+23)
5 Tbsp water
1 ½ tsp vanilla
1 ½ Tbsp no fat cream cheese (+
½ tsp butter extract
Mix all ingredients together. Pour into a 7” square pan sprayed with Pam butter spray. Sprinkle
top generously with cinnamon and artificial sweetener. Bake at 350 for 12 minutes.
Chocolate Candy (1)
Meal Replacement: 160 calories
Additives:
Calories per serving: 160
1 chocolate MR
1 packet artificial sweetener
2 oz cold water
1 - 3 drops of desired extract (chocolate, vanilla, mint, etc)
Combine ingredients. Mix well. Spoon 4-6 spots of mixture on waxed paper. Freeze.
Coffee Cake (4)
Meal Replacement: 640 calories, 160 per serving
Additives: 210 calories, 52 per serving
Calories per serving: 212
Dry ingredients:
6 Tbsp self-rising cornmeal (+210, +52 per serving)
4 vanilla MR
1 tsp baking soda
1 tsp baking powder
2 - 3 tsp cinnamon
Liquid ingredients:
10 oz diet lemon-lime soda
2 Tbsp butter extract
1 tsp almond extract
1 tsp vanilla extract
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Preheat oven to 350. Mix ingredients in separate bowls, then combine liquid and dry ingredients
and mix with a spatula. Spray a 7x11 glass baking dish with Pam and then put the batter in the
dish. Spray the top of the batter with butter flavored Pam and sprinkle with cinnamon. Bake for
30-32 minutes. Cool and cut into eight slices for four servings.
Mocha Mousse (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 chocolate MR
½ tsp cocoa powder (+
½ tsp decaffeinated coffee
1/8 tsp cinnamon
1 packet artificial sweetener
3 oz water
Optional:
2 Tbsp non fat ricotta cheese (+
½ packet artificial sweetener
Mix all dry ingredients in a cup. Add water and stir until smooth. Mix together ricotta cheese and
sweetener. Use as a garnish on the mousse. Refrigerate 15-20 minutes or until cold.
Variation: Instead of using sweetened ricotta cheese as a garnish, mix directly into the mousse.
The texture will be slightly grainy.
2 x 2 Recipe (2)
Meal Replacement: 160 calories
Additives:
Calories per serving:
2 MR
2 tsp vanilla extract
2 tsp spice or extract (pumpkin pie with vanilla, raspberry with chocolate, etc)
2 - 3 Tbsp water to make brownie consistency.
Microwave for 2 minutes.
No Bake Cheesecake (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Crust Ingredients:
½ vanilla MR
1 Tbsp graham cracker crumbs (+
1 Tbsp LIQUID Butter Buds (+5)
Crust Directions:
Mix dry ingredients. Add LIQUID Butter Buds a bit at a time. The mixture should still be
crumbly. Press the mixture into a small pie plate (mine is a cute little 5 inch pie plate) and set in
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fridge.
Filling Ingredients:
2 Tbsp very hot water
1/8 tsp dry Knox Gelatin (unflavored) (if you would like a firmer cheesecake, increase to ¼ tsp)
2 Tbsp fat-free cream cheese
¼ tsp vanilla
½ vanilla MR
1 tsp Splenda
¼ cup fat-free whipped topping
Filling Instructions:
Mix dry Knox gelatin into hot water stirring rapidly with a fork to dissolve the gelatin. Blend
gelatin water, fat-free cream cheese, vanilla and the ½ package of vanilla MR. Pour the mixture
into a bowl and fold in the whipped topping. Spoon the filling into the crust. Place in the fridge
to firm the filling.
Serving and Variation Ideas - be creative and make this recipe yours! Sprinkle with nutmeg, put
dots of sugar-free chocolate syrup or sugar-free jam around the plate, serve with fruit, instead of
the vanilla add another flavoring such as almond extract. Stir in some lemon or orange zest.
Blackberry Cobbler (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
2 tsp flour (+18)
1 tsp Splenda
1 Tbsp LIQUID Butter Buds (+5)
½ cup blackberries (+
1 Tbsp Splenda®
Filling Instructions:
Sprinkle Splenda over Blackberries - stir. Set aside to let the Splenda begin to draw the juice from
the blackberries.
Crumble Crust Instructions:
Mix dry ingredients. Blend in Butter Buds with a fork. With your hands, gently begin to work the
crust ingredients till it becomes the consistency of sand. Set aside. Pour berries into a small
casserole dish. Smash berries a bit to draw more juice and to ensure that the berries cover the
bottom of the casserole dish. Sprinkle the crumble crust over the berries. Bake at 350 for 10-12
minutes - be sure to watch. When crust is turning brown it is done.
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Grasshopper Pie (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Calories per serving:
Crust Ingredients:
1 chocolate MR
1 tsp Spenda®
1 Tbsp flour (+25)
1 Tbsp LIQUID Butter Buds (+5)
Crust Instructions:
Mix dry ingredients. Mix in butter buds with a fork, eventually using your hands - gently
blending till it is the consistency of sand. Press into a pie plate (mine is 5 inches). Bake at 350
degrees for 5 minutes. Cool.
Filling Ingredients:
1 vanilla MR
1 Tbsp sugar free vanilla pudding (+15)
¼ tsp peppermint extract
¼ cup water (this will be the consistency of pudding)
2 drops green food coloring
¼ cup fat-free whipped topping (+
Filling Instructions:
Mix dry ingredients. Mix in water and peppermint extract - mix REALLY well - I used a whisk if you need to add a little more water...add it a little at a time so you don't get it too thin. Mix in a
few drops of green food coloring. Place in fridge for 5 minutes to thicken. Check thickness - you
may want to add a bit more water at this time...be careful to not get it too thin. Fold in whipped
topping. Pour into crust. Chill.
Optional: 2 Tbsp of fat-free whipped topping as a garnish - be sure to add additional calories.
Chocolate Lava Puffs (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 vanilla MR
2 Tbsp Egg Beaters® (+17)
1 Tbsp Splenda® or Equal®
¼ cup hazelnut DaVinci syrup (+
½ tsp baking powder
1 Tbsp unsweetened cocoa (+
1 Tbsp water
1 Tbsp sugar free chocolate chips (+
Mix everything together but the chocolate chips. Cook in a puff pan (or use a regular muffin pan)
and put 3 chocolate chips in the center of each. Flip and cook on other side. Chocolate melts and
makes the "lava."
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Using the stove with the puff pan, cook a few minutes on each size. If using the oven, bake at 325350 for about 10 minutes. Keep checking to see when the outside is done.
Super Mocha Muffins (6)
Meal Replacement: 960 calories, 160 per serving
Additives:
Calories per serving:
6 chocolate MR
3 Tbsp instant coffee
2 packets Splenda®
1 tsp baking soda
1 Tbsp vanilla extract
2 Tbsp dry cocoa (+
8 oz water
Mix all dry ingredients together. Place in mini-muffin pan sprayed with non-stick spray. Bake at
350 degrees for 11 minutes.
Optional: Break apart 1 dark chocolate candy bar and add crumbles to muffin batter.
Strawberry Cake (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
1 strawberry MR
½ Tbsp cake flour (or regular flour if you don't have cake flour)
½ tsp baking powder
½ tsp baking soda
1 packet Splenda®
Wet Ingredients:
2 Tbsp water
1 - 2 tsp strawberry extract
1 tsp vanilla
1 tsp butter extract
½ Tbsp Smuckers® Healthy Baking
Pam® Butter Spray
Mix dry ingredients and wet ingredients separately. Add wet ingredients to dry ingredients.
Spray single serving pan with Pam® Butter Spray. Bake at 350° for 15-18 minutes. Serve with 1
Tbsp 50/50® Strawberry Jelly (Walden Farms jelly could be used) or light strawberry cream
cheese.
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Watergate Pie (2)
Meal Replacement: 320 calories, 160 per serving
Additives:
Calories per serving:
Crust Ingredients:
1 vanilla MR
1 Tbsp Splenda®
2 tsp flour
1 Tbsp LIQUID Butter Buds (+5)
Crust Instructions:
Mix dry ingredients. Blend in butter buds with a fork. With your fingers - lightly work the
ingredients till it becomes sandy. Press into pie pan - I used a medium sized pie pan
approximately 7 inches across. Bake at 350 degrees for 5 minutes. Let stand to cool.
Filling Ingredients:
1 vanilla MR
1 Tbsp sugar-free/fat-free pistachio pudding mix (dry) (+15)
½ cup cold water
½ cup frozen pineapple tidbits (by Dole - they come in single-serving packages with no juice or
added sugar) (+22)
10 mini-marshmallows (+
¼ cup fat-free whipped topping (+
Filling Directions:
Mix meal replacement and pistachio pudding. Blend in water till smooth - I used a whisk. Place
pudding mixture in fridge to thicken. Using kitchen scissors or a paring knife - cut miniature
marshmallows and pineapple tidbits in half. Mix miniature marshmallows and pineapple tidbits
into pudding mixture. Fold whipped topping into the pudding mixture. Pour into crust and
freeze. To serve, remove from freezer and let set a few minutes before cutting.
NOTE: Because this recipe does not include regular whipped cream or milk, the consistency is
not "fluffy" like regular Watergate Pudding. Freezing "sets" the filling.
Choco Pudding (1)
Meal Replacement: 160 calories
Additives: calories:
Calories per serving: 160
1 chocolate MR
6 oz cold water
1 tsp gelatin
Extract as desired
Artificial sweetener
Blend, then place in fridge for 30-60 minutes.
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Strawberry Pie (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Crust Ingredients:
1 vanilla MR
1 tsp Splenda
2 tsp flour (+18)
1 Tbsp LIQUID Butter Buds (+5)
Filling Ingredients:
½ cup sliced strawberries (+
1 Tbsp sugar-free preserves (I used raspberry - I love the tangy contrast with the strawberries) (+
Crust Instructions:
Mix dry ingredients. Blend in Butter Buds with a fork, with your fingers - lightly work the
ingredients till it becomes like sand. Press into pie pan, perhaps a small single serving dish, about
5 inches across. Bake at 350 degrees for 5 minutes. Cool, then fill.
Filling Instructions:
Stir strawberries and sugar-free preserves till strawberries are glazed. Pour glazed strawberries
into piecrust.
Optional:
Sparingly pipe 2 Tbsp of fat-free whipped topping around the edge of the pie. (+
Frozen Fruit & Cream Bar (4)
Meal Replacement: 160 calories, 40 per bar
Additives:
Calories per serving:
1 strawberry MR
½ pkg sugar fee gelatin, dry (+10 to +20, depending on the brand)
1 kiwi, peeled and sliced (+
3 - 4 strawberries, sliced (+
½ cup boiling water
½ cup cold water
Pour gelatin mix into a bowl and slowly add boiling water. Whisk until gelatin is dissolved. Pour
in cold water and whisk. Whisk in MR then set aside to cool.
Divide fruit equally and place in ice pop molds. Pour liquid into molds. Place a knife down the
side of the mold to ensure there are no air pockets. Add more liquid if needed, be sure to leave
some room for expansion as it freezes. Insert the handles into the mold. Place the mold on an
even surface in the freezer.
Now the hard part, be patient! Wait 3-4 hours. Removed from freezer and dip (don’t let it sit) the
mold in warm water until you are able to remove the bars. Place in individual bags in the freezer.
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Chocolate Macaroons (6)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Ingredients for Chocolate Dough:
3 chocolate MR
2 Tbsp unsweetened cocoa (+
1 Tbsp baking powder
2 Tbsp chocolate pudding mix (+
1 tsp almond extract
Water
Artificial sweetener may be needed
Ingredients for Coconut Dough:
3 vanilla MR
¼ cup unsweetened coconut (+
1 Tbsp baking powder
1 tsp coconut extract
Water
Instructions
Mix ingredients for chocolate dough and coconut dough in separate bowls. Add water slowly to
make stiff dough.
Place parchment paper on cookie sheet. If you do not have parchment paper, then spray the
cookie sheet with cooking spray. Drop heaping tablespoons of chocolate dough onto the cookie
sheet - make certain that you have 12 cookies (two cookies per serving). You may need to adjust
the amount of dough you drop. Drop a heaping tablespoon of coconut dough on top of the
chocolate dough.
Bake at 350 degrees for 10-12 minutes.
Raspberry Thumbprint Cookies (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Ingredients:
1 vanilla MR
1 Tbsp sugar-free, fat-free vanilla pudding (+15)
1/8 tsp baking soda
½ tsp Splenda
½ tsp vanilla
1 - 2 Tbsp water
1 ½ tsp raspberry sugar-free preserves (+
Instructions:
Mix the dry ingredients. Blend in vanilla and 1 tablespoon of water. Slowly add the 2nd
tablespoon of water - you want the dough to be stiff so that you will be able to roll it into balls.
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Chill the dough for about 15 minutes in the refrigerator.
Using your hands roll the dough into six balls, 1 inch in diameter - work quickly so that the
dough doesn't stick to your hands. If it does, stick it back into the refrigerator for a few minutes.
You may also dampen your hands - just a bit. This will also help the dough to keep from sticking.
Place the balls of dough on a baking sheet covered with parchment paper. Moisten your little
finger and press indentations into the ball of dough. Using a small spoon, place a small amount
of preserves in the "thumbprints" in the balls of dough.
Bake at 350 degrees for 10-12 minutes.
Raspberry Lemonade Freeze (1)
Meal Replacement: 160 calories
Additives:
Calories per serving:
Crust Ingredients:
½ vanilla MR
2 tsp flour
1 tsp Splenda
1 Tbsp LIQUID Butter Buds (+5)
Crust Directions:
Mix dry ingredients. Mix in Butter Buds - dough should be crumbly Press into bottom of 4-inch
round springform pan.
Bake at 350 degrees for 5 minutes Place in fridge to cool
Filling Ingredients:
½ vanilla MR
½ tsp sugar-free raspberry gelatin, dry (+
¼ cup boiling water
¼ cup cold water
1/3 cup fresh or frozen raspberries (+
Filling Instructions:
Combine boiling water and raspberry gelatin, whisk until gelatin is dissolved. Stir in cold water.
Whisk in the rest of the vanilla MR. Place mixture into fridge till it begins to thicken.
Once thickened, fold in raspberries and pour over crust. Set a few raspberries aside to use to top
the "freeze." Place in the freezer till frozen. Once frozen, remove from springform pan and place
the "freeze" onto a serving plate.
Topping Ingredients:
2 Tbsp fat free whipped topping (+
A sprinkle of Crystal Light Pink Lemonade Mix
Topping Instructions:
Place whipped topping into a bowl. Sprinkle just a bit of the dry lemonade mix. Blend in. Taste.
You may want to add a bit more...but be careful. The last thing we want is whipped topping that
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is too tangy to eat! Top the "freeze" with the flavored whipped topping. I put the topping into the
corner of a plastic sandwich bag, snipped off the corner and piped the topping onto the freeze."
Top with the remaining raspberries. If you have it...add a mint leaf! Serve immediately.
Waffle Tip: when making waffles, add 1 Tbsp of flour to contribute gluten and eliminate waffles
that stick to your waffle iron, also add another 25 calories, if you do this.
Banana Waffles A (1)
Meal Replacement: 160 calories
Additives: 15 calories
Calories per serving: 175
1 vanilla MR
1 Tbsp sugar free banana pudding (+15)
¼ cup water
Mix all ingredients together. It should have a batter consistency. Spray waffle iron very well with
non-stick cooking spray. Follow waffle iron instructions.
Variations: Choose another pudding flavor, or omit the pudding and replace it with 1 Tbsp dry
baking mix, such as Martha White Muffin Mix or any Jiffy Muffin Mix for about 40 calories per
Tbsp.
Banana Waffles B (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories: 30 calories, 15 per serving
Calories per serving: 175
2 vanilla MR
2 Tbsp sugar free banana pudding (+30)
1 tsp apple pie spice
¼ cup water
Mix all ingredients together to a batter consistency. Spray waffle iron with non-stick spray.
Chocolate Mint Waffles (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories:
Calories per serving: 160
2 chocolate MR
¼ tsp peppermint extract
¼ cup water
Mix all ingredients together to a batter consistency. Spray waffle iron with non-stick spray.
Pistachio Waffles (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories: 30 calories, 15 per serving
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Calories per serving: 175
2 vanilla MR
2 Tbsp sugar free pistachio pudding (+30, +15 per serving)
1 tsp black walnut extract
¼ cup water
Mix all ingredients together to a batter consistency. Spray waffle iron with non-stick spray. Put
batter into waffle iron and press down hard to distribute batter. Cook until edges are firm.
Pancakes (+2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories: 60 calories, 30 per serving
Calories per serving: 190
2 egg whites (+30, + 15 per serving)
2 vanilla MR
1 Tbsp sugar free vanilla pudding (+30, +15 per serving)
1 tsp maple flavoring
1 tsp vanilla flavoring
¼ tsp butter flavoring
1 tsp cinnamon
4 oz water
Mix all ingredients, then Bake at 350 degrees for 20-25 minutes in the oven or use a griddle.
Ice Cream (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories:
Calories per serving: 160
2 MR, any flavor
6 - 7 ice cubes
1 - 3 oz water
Artificial sweetener
Flavorings desired
In food processor shave ice cubes with blade. Put in low metal blade and add water and artificial
sweetener and flavors. Turn on food processor. Gradually add 2 MR. Let the mixture rise to the
consistency desired. More water makes for a more chiffon-style ice cream.
Pudding Cake (2)
Meal Replacement: 320 calories, 160 per serving
Additives: 108 calories, 54 per serving
Calories per serving: 218
2 vanilla MR
2 Tbsp flour (+50, +25 per serving)
½ tsp baking soda
½ tsp baking powder
2 Tbsp artificial sweetener
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1 egg white (+15)
3 Tbsp water
Mix together and pour into a small Pam sprayed baking dish. Set aside.
½ cup water
1 Tbsp low fat sour cream (+20, +10 per serving) (Could use vanilla yogurt—adjust calories.)
1 ½ Tbsp sugar free pudding, lemon or chocolate (+23, +12 per serving)
1 tsp artificial sweetener
Whisk together ingredients until smooth. Pour over the batter in baking dish. Bake at 350 degrees
for 30 minutes or until cake tests done. Cool for 25 minutes, then sprinkle 1 packet artificial
sweetener over the top.
Strawberry Banana Cookies (6)
Meal Replacement: calories, 160 per serving
Additives: calories:
Calories per serving:
4 vanilla MR
2 strawberry MR
½ tsp vanilla extract
1 packet artificial sweetener
1 pkg (.9 oz) sugar-free banana cream pudding (+
¼ cup water
Blend together vanilla and water. Mix all dry ingredients well, then stir mixtures together. Add
more water until you have a thick cake consistency. Spoon onto a cookie sheet and bake at 325
degrees for 15-20 minutes.
Apple Cinnamon Cookies (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories: 30 calories, 15 per serving
Calories per serving: 175
2 vanilla MR
1 packet Alpine Spiced Cider mix, sugar free (+15)
1 Tbsp sugar free vanilla pudding (+15)
½ tsp cinnamon
1 ½ tsp vanilla
3 Tbsp water
½ tsp artificial sweetener
Mix all ingredients. Drop by teaspoons on a cookie sheet Bake at 325 degrees for 12 minutes.
Makes about 12 cookies to equal two servings.
Hint of Mint Cookies (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories:
Calories per serving: 160
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2 chocolate MR
1 packet artificial sweetener
2 Tbsp sugar free chocolate pudding (+30, +15 per serving)
¼ cup water
¼ tsp peppermint extract
Mix ingredients well, all peppermint extract after mixed. Drop by teaspoons on a cookie sheet.
Bake at 325 degrees for 10-12 minutes. Makes about a dozen cookies.
Chocolate Covered Strawberry Cookies (4)
Meal Replacement: 640 calories, 160 per serving
Additives: calories: 210 calories, +53 per serving
Calories per serving: 213
2 strawberry MR
2 Tbsp sugar free vanilla pudding (+30, +8 per serving)
1 packet artificial sweetener
¼ cup water
3 tsp strawberry extract
2 Tbsp cake flour (+50, +13 per serving)
Mix all ingredients together. Then in a separate bowl, mix
2 chocolate MR
2 Tbsp sugar free chocolate pudding (+30, +8 per serving)
1 packet artificial sweetener
½ cup water
½ tsp butter extract
Drop strawberry mixture onto Pam sprayed cookie sheet. Cover with tablespoon of chocolate
mixture. Bake at 350 degrees for 10-12 minutes. Makes 24 cookies.
Cheesecake Bars (2)
Meal Replacement: 320 calories, 160 per serving
Additives: calories:
Calories per serving: 160
2 vanilla MR
1 ½ Tbsp Jell-O reduced fat cheesecake mix (+53, +27 per serving)
2 Tbsp flour (+50, +25 per serving)
¼ tsp baking powder
¼ tsp baking soda
½ tsp artificial sweetener
¾ cup water, or enough to make a smooth batter
Mix all ingredients together. Spray a shallow cake pan with Pam. Bake at 325 degrees for 15-20
minutes. Spread low calorie fruit spread on top and cut into bars. Be sure to add the calories for
the fruit spread.
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Make-Believe Maple Bars (2)
Meal Replacement: 400 calories, 200 per serving
Additives: calories:
Calories per serving: 200
2 vanilla MR
½ tsp cinnamon
½ tsp vanilla butternut flavoring extract
Add just enough water to make a pancake like batter. Pour into a four hold Salton Sandwich
Maker. Cook until golden brown, not doughy. Add frosting:
½ vanilla MR
2 packets artificial sweetener
½ tsp Mapleine Imitation Maple flavor
Add water to form a thick frosting.
Chocolate Mint Surprise (2)
Meal Replacement: 400 calories, 200 per serving
Additives:
Calories per serving: 200
2 vanilla MR
2 packets artificial sweetener
½ tsp Mapleine Imitation Maple Flavor
1/3 cup water
Mix well and spread into Pam sprayed dish. Bake at 350 degrees for 15-20 minutes. Add frosting:
½ chocolate MR
2 packets artificial sweetener
4 - 5 drops peppermint extract
Add water to form a thick frosting.
Raspberry Chocolate Cake (8)
Meal Replacement: 640 calories, 80 per serving
Additives: 145 calories, 18 per serving
Calories per serving: 98
4 chocolate MR
4 Tbsp sugar free chocolate pudding (+60, +8 per serving)
2 packets artificial sweetener
½ cup water
1 Tbsp vanilla extract
1 Tbsp butter extract
2 egg whites, beaten stiff (+30, +4 per serving)
½ cup light sour cream (+80, +10 per serving)
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Blend first six ingredients; fold in beaten egg whites, then fold in sour cream. Bake at 350 degrees
for 25 minutes in an 8” Pam sprayed pan. Spread with low calorie raspberry fruit spread,
remember to measure and add calories.
Apple Brownie Recipe (6)
Meal Replacement: 960 calories, 160 per serving
Additives: calories, per serving
Calories per serving:
6 vanilla MR
1 small apple peeled and chopped, weigh and add calories—15 per ounce(+
1 Tbsp apple pie spice
1 Tbsp baking powder
4 oz cup unsweetened applesauce (+
4 oz water
Mix dry ingredients. Add chopped apple, applesauce and water and combine. Spray 8 x 8 x 2.5
baking dish. Spread batter evenly and bake at 350 degrees for 20-25 minutes.
Cool and cut into 6 brownies.
Mousse (1)
Meal Replacement: calories, 160 per serving
Additives: calories:
Calories per serving:
1 vanilla MR
1 Tbsp Betty Crocker Cookie Mix, select a flavor you like (+
Water to mix to a pancake batter consistency, try 2 Tbsp (may need a little more)
Stir together, pour into a small dish and refrigerate for two or more hours.
Add 2 Tbsp Cool Whip and serve.
This recipe can be adjusted for your taste in MR and cookie mix combinations. You could also
add PB2 instead of the cookie mix, just account for your calories.
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