How I Do NutriSystem With My Own Food
by Amy Smith
originally posted 6/2/2005
Hi Everyone,
I have had a lot of requests lately for more info regarding my meal plan, my recipes, how I
follow NS with my own food, etc, so I decided to type this up. I hope it is helpful to some. I
switched to cooking my own foods instead of using NS entrees after 2 1/2 months on NS.
This is a list of a few recipes and meals I prepare with my own food FOR LOSING
WEIGHT, NOT MAINTAINING.
Please calculate your own calories and protein for recipes the first time you make them. The
numbers I have listed are as accurate as I know them to be with my own ingredients; brand
names are listed in a "grocery list" at the end of the post. Note- not all of my recipes use whole
wheat breads and low GI type flours. I have never had a problem losing weight while using
"regular" low cal bread, hamburger buns, etc, so while I do try to keep as many items low GI as
possible, not all of them are.
Following is a description of my meal plan:
Breakfast: 230-260 calories
1 fruit
1 dairy or protein
1 carb, or carb and protein combo, less than 130 cal
Snacks:
1 dairy or protein (under 100 cal, 3 g fat or less, at least 7 g protein)
1 fruit
Lunch: 330-360 calories
1 salad with dressing
1 protein and carb for entree (keep carb at 75-100 cal, protein at 100 cal or less)
1 extra lunch dairy or protein (can be included in entree)
Dinner: 360-420 cal
1 salad with dressing, or fruit
1 protein, 1 carb, and extras for "entree" (keep carb at 100-120 cal, protein is generally 4 oz lean
meat) dinner "entree" averages from 240-300 cal
2 servings of veggies
fat serving-mine is always my low-cal salad dressing
Dessert: 100-130 calories
This is a bit of a controversial subject with those who do and do not use the NS food. The NS
desserts have a LOT of protein added into them. This is good for you. I try to follow this rule for
my dessert selection: If I am close to my 90 grams of protein for the day (see end of post for
necessary grams of protein) , I treat myself with a lower protein dessert. If I am still low on
protein for the day, I have a higher protein home-made dessert.
Breakfast Recipes…
1. Stuffed French Toast
2 slices low-cal bread (40-45 cal each)
4 Tbsp Philadelphia FF strawberry cream cheese
1/2 banana
3 Tbsp egg beaters
0 cal butter spray (Parkay or ICBINB)
1/4 cup SF pancake syrup or Walden Farms 0 cal syrup
Spread cream cheese on one slice of bread, add banana slices, and top with other slice of bread
like a sandwich. Dip the sandwich in egg beaters on each side, and cook in a Pam sprayed pan
until golden. Spritz with some 0 cal butter spray, and top with SF syrup. Instead of the bananas,
you could also top the french toast with some mixed berries heated with Splenda. This is your
breakfast "entree", protein, and fruit. Approx 235-255 cal (depending on which syrup is used)
and 17.5 g protein.
2. Fruit and yogurt parfait w/granola
1 1/4 cup FF yogurt (I use Dannon Light and Fit vanilla, 80 cal per cup)
1/2 cup Kashi Go Lean Crunch cereal
1/2 banana sliced or 3/4 cup mixed berries or 1 cup strawberries
Layer yogurt, cereal, and fruit. Counts as your breakfast entree plus protein plus fruit; approx
245-255 cal and 14.5 g protein.
3. Pancakes, Fruit, and Eggs
1/3 cup Pancake Mix (Krusteaz Buttermilk or Big Train)
0 cal butter spray
1/4 cup SF pancake syrup or Walden Farms 0 cal syrup
Fruit
1/4 cup egg beaters and ½ serving Oscar Mayer lean deli ham
*or*
½ cup egg beaters
*or*
1 egg
I make 3 small pancakes with a low cal pancake mix. I usually top them with some Parkay butter
spray, bananas, and Walden Farms syrup, or 20 cal SF syrup. Then I'll have an egg over-easy
(fried in pan with 0 cal pan spray), or egg beaters. You could also have a different fruit separate
from the pancakes. This is your breakfast "entree", protein, and fruit.
*tip* When I use Big Train pancake mix (low-carb/high protein and ordered online), it calls for
oil and eggs and water, but I just mix 1/3 cup dry mix with 1/3 cup water and 3 Tbsp egg beaters.
This mix is so high in protein that I usually count it as my "entree" and half a protein, and then
just get in another 30 cal of egg beaters scrambled (for the other half protein) and my fruit.
*tip 2*When using Krusteaz buttermilk pancake mix- 1/3 cup mix is 140 cal and 4 g protein.
Sometimes instead of a fried egg I use 1/2 a cup of egg beaters scrambled as well. Usually if I
use a lower protein pancake mix from the store, I make sure to have a low-cal high-protein
option for my protein serving (such as 1/2 cup egg beaters, or 1/4 cup egg beaters with 25 cal of
lean ham).
4. Breakfast Burrito
Option 1:
1 large La Tortilla Factory tortilla (80 cal)
1/4 cup egg beaters, scrambled
2 Tbsp FF shredded cheddar cheese
1 Morningstar Farms sausage patty
Scramble egg beaters and throw into a low- carb whole-wheat tortilla (La Tortilla Factory from
Safeway here, 80 cal for a large size). Toss in some Kraft FF shredded cheddar cheese and a
piece of cut-up Morningstar Farms sausage patty. This counts as your breakfast "entree" and
protein. Approx 212 cal and 28.5 g protein. Serve some fruit on the side.
Option 2:
1 large La Tortilla Factory tortilla (80 cal)
½ cup egg beaters, scrambled
2 Tbsp FF shredded cheddar cheese
2 slices Oscar Mayer lean deli ham, diced
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
Scramble egg beaters and throw into tortilla. Microwave bacon between two paper towels for
1:20 min or until crispy, then crumble. Toss in some Kraft FF shredded cheddar cheese over the
eggs, and then add the diced ham and crumbled bacon. This counts as your breakfast "entree"
and protein. Approx 199 cal and 30.5 g protein. Serve some fruit on the side.
5. Breakfast sandwich
Option 1:
1 slice low-cal bread (40-45 cal)
1/4 cup egg beaters, cooked in microwave for 1:30 min
1 Morningstar Farms sausage patty
1 slice FF American cheese
Toast bread. Microwave egg beaters in a sprayed bowl for 1:30 min, or until it cooks up (makes a
great “patty” shape if cooked in a round bowl. Layer the egg, sausage, and cheese all on the toast
to make a sandwich. Approx 180 cal and 23 g protein. Counts as a breakfast entree plus protein.
Have a fruit on the side to complete your breakfast.
Option 2:
2 slices 40 cal bread
1/4 cup egg beaters, microwaved
½ serving (3 slices) Oscar Mayer lean deli ham
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
1 slice FF American cheese
Toast bread. Cook egg beaters same as above, fry up the ham in a sprayed pan. Layer it all
together to make a delicious breakfast sandwich. Counts as a breakfast entree and protein, so also
add a fruit. Approx 185 cal and 22.5 g protein without fruit.
6. Cherry Cheesecake French Toast
2 slices low-cal bread (40-45 cal)
3-4 Tbsp egg beaters
½ tsp vanilla
½ tsp cinnamon
2 oz FF cream cheese
½-1 Tbsp lemon juice
2 Tbsp Walden Farms marshmallow dip (or 1 Tbsp Splenda)
70 cal no-sugar-added cherry pie filling
Mix the egg beaters with the vanilla and cinnamon. Take the 2 slices of bread and dip them in the
egg beaters. Fry these up in a Pam sprayed pan until golden. Mix up the cheesecake mixture
(cream cheese, lemon juice, and marshmallow dip or Splenda) and spread this over the hot
French toast. Heat up the cherry pie filling (Lucky Leaf or generic both have 35 cal per serving)
and spread over the french toast and cheesecake mixture. Enjoy! This will fulfill your breakfast
"entree", protein, and fruit servings all in one! Approx 232 cal and 16.5 g protein. Obviously,
you could make this with other fruits as well (strawberries, mixed berries, even NSA apple pie
filling).
7. Cinnamon French Toast with Strawberry Preserves/Syrup, Scrambled Eggs,
and Fruit
French Toast:
2 slices low-cal bread (40-45 cal)
2-3 Tbsp egg beaters
1 tsp vanilla
1/4 tsp cinnamon
1 Tbsp Splenda
0 cal butter spray (Parkay or ICBINB)
1 Tbsp SF strawberry or raspberry preserves
2-4 Tbsp SF pancake syrup or Walden Farms 0 cal syrup
Dairy/Protein:
½ cup egg beaters, scrambled
or
1/4 cup egg beaters and ½ serving lean deli ham (Oscar Mayer)
For french toast, mix the egg beaters with the vanilla, dip the bread in the mixture, and fry in a
Pam-sprayed pan. Mix the cinnamon and Splenda together and sprinkle on the french toast while
cooking. Spray them after cooking with a little butter spray, spread on the SF preserves (only 10
cal) and top all of that with your hot SF syrup (20 cal for 1/4 cup Smuckers SF syrup). Counts as
your breakfast entree at approx 128 cal and 8.5 g protein. Then scramble up 1/2 a cup of egg
beaters, or a combo of egg beaters and diced ham for your protein, and have a fruit to round out
the meal.
8. Toasted Bagel with Strawberry cream cheese and Fruit: The best bagels I have
found are Sara Lee "Delightful" whole wheat bagels. They are 130 cal and 10 g protein for the
whole bagel! I will toast one and spread 3 Tbsp Philadelphia FF strawberry cream cheese (in a
tub) on top. Then add a fruit. Deliciously "sinful" and fast for those late mornings. (I have a lot
of those).
*update* I believe the Sara Lee DELIGHTFUL bagels have been discontinued. I buy Western
Bagels now, which are just as good. Most of them are about 110 cal and 7 g protein, and I count
them as the breakfast entree, then add the cream cheese as my protein. I buy the alternative
bagels at www.westernbagel.com.
9. Pancakes layered with strawberry cream cheese and fruit: I can't believe this
one wasn't posted. I've made it often over the past year.
***For banana layered pancakes: I mix 1/3 cup Big Train pancake mix with 1/4-1/3 cup water
and 3 Tbsp egg beaters and cook up 3 pancakes. I layer the pancakes with 2-3 Tbsp FF
strawberry cream cheese (Philadelphia tub) and 1/2 a banana sliced. Pour 1/8th - 1/4 cup SF low
cal syrup over the top. This counts as your entire breakfast: Approx 255 cal and 26 g protein with
3 Tbsp cream cheese and 1/4 cup Walden Farms 0 cal syrup.
***For berry pancakes: make the pancakes the same and layer them with just the cream
cheese, and then pour 2/3 cup mixed berries or strawberries over the top. The key to making the
berries awesome is to heat them in the microwave for a couple of minutes with the 1/8th cup SF
syrup. YUMMY! Approx 245 cal and 24 g protein (with the berries and 1/8th cup Maple Grove
Farms syrup (25 cal for 1/4 cup). This is your entire breakfast: the pancake mix is the "entree",
the cream cheese and the egg beaters make up the protein, and the berries/banana are your fruit
serving.
10. Cinnamon Roll with Scrambled Eggs and Fruit: This is truly yummy, though
the cinnamon roll isn't low GI (just a warning, though it hasn't affected my weight loss). Buy the
prepackaged Pillsbury cinnamon rolls in the refrigerated section (get the ones that say SUGAR
FREE on them; they're made with Splenda). One cinnamon roll is 110 cal and 2 g protein, so a
little low in the protein department, but OH SO worth it. LOL. I scramble up 1/2 a cup of egg
beaters as my protein, and add in 1/2 a serving of Oscar Mayer lean deli ham to the eggs (25 cal
and 4.5 g protein for 1/2 serving ham). I also add in my fruit. I counted the 1/2 serving ham and
the cinnamon roll together to make my "entree" (135 cal and 6.5 g protein
combined). That way the low protein is not a factor for the day. Oh my, you just have to trust me
that these are yummy! (I always make sure to make them when my kids and/or hubby are around
to eat the rest; that way I won't be tempted with the leftovers). :)
11. Breakfast Pizza: this one is a breakfast pizza using a Bisquick base and some
eggs, ham, bacon, and cheese. Mix together 1/4 cup Heart Smart Bisquick with 1 1/2 Tbsp egg
beaters and 2 1/2 tsp water and spread thinly into the bottom of a sprayed single serve baking
dish (I use Corningware). Scramble up 3 Tbsp egg beaters. Sprinkle 1/8 cup FF mozzarella
cheese on the Bisquick crust, then add the eggs and then 2 slices of lean deli ham diced up
(Oscar Mayer 50 cal per whole serving), and then 1 slice crumbled turkey bacon (Jennie-O 95%
FF). Bake at 400 for 20 min or until crust is crispy and golden on edges. This would count as
your breakfast "entree" plus protein, approx 198 cal and 18 g protein. Serve with a fruit.
12. Egg, Bacon, and Cheese Biscuit Sandwich: make your biscuit with 1/4 cup Heart
Smart Bisquick and 4 tsp milk. I just mixed the one serving together and sprayed my hands with
some butter cooking spray to knead it a few times and form it into a biscuit shape. Bake at 450
for 7-8 min (I just threw mine on a sprayed piece of aluminum foil so I wouldn't have a pan to
wash). I cooked up 1/4 cup egg beaters (in a sprayed bowl in the microwave for 90 seconds) and
1 slice Jennie-O 95% FF turkey bacon (between two paper towels for 60 sec on one side in the
microwave and then flipped for another 20 sec)... Cooking them like that is quick and makes the
egg come out like a breakfast "patty" and makes the bacon nice and crispy. Then I put both of
those inside of the biscuit once it was cooked with a slice of FF cheese. The biscuit is approx
111.5 cal and 3 g protein (counted as my entree) and then the total for the biscuit sandwich
including the biscuit, egg, bacon, and cheese was approx 191.5 cal and 17 g protein. Then just
add a fruit to round out your breakfast.
13. Banana Bread (single serving)
I like to make things in single servings a lot so I'm
not tempted to have more than I should. Of course if you want to quadruple this recipe or
whatever, you could probably make it in a regular loaf pan and just bake it for longer.
1/3 cup Krusteaz buttermilk pancake mix
1/2 cup egg beaters or egg whites
1/2 mashed banana (over-ripe)
1 Tbsp Splenda
1 Tbsp Promise FF butter spread (5 cal)
1 tsp vanilla
Pre-heat oven to 350 degrees and spray a round baking dish (I use Corningware). Mash banana
and mix well with Splenda, butter spread, and vanilla, then stir in the egg beaters until smooth.
Add the pancake mix and stir until moistened and not too many lumps remain. Bake at 350 for
about 30 min or until golden brown and knife comes out clean. The pancake mix is your
breakfast entree, the egg beaters are your protein, and the banana the fruit, so this is you entire
breakfast. Enjoy! It is very filling. Approx 264 cal and 17 g protein. (You can also microwave
this for about 4 min instead of baking. It tastes just as good but has more of a spongey texture)...
For a double serving, bake in a loaf pan. Eat half obviously. :)
14.Apple Oatmeal Cake- recipe counts as a breakfast entree plus fruit (or dessert plus
fruit) and makes 4 large servings.
4 Tbsp Promise FF butter spread (5 cal per Tbsp)
1 cup Splenda
1/4 cup egg beaters
1 cup old-fashioned oatmeal (150 cal per 1/2 cup)
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking soda
1/4 tsp salt
3 apples (peeled and grated)
Rum Sauce
1/2 cup Splenda
1/4 cup FF half and half (or FF milk)
4 Tbsp FF Promise spread (1/4 cup)
1/8 tsp nutmeg
1/2 tsp rum extract
For Cake: Pre-heat oven to 350. Blend butter and Splenda together, then egg beaters, then add
apples. Add all other ingredients, mix, spread into a sprayed 9x9 square or 8x11 small
rectangular baking dish. Bake for 40 min.
For Rum Sauce: Heat Splenda, half and half, and butter spread over medium heat until warm (do
not boil). Before serving over warm cake add 1/8 tsp nutmeg and 1/2 tsp rum flavoring. Serve
approx 2 Tbsp of rum sauce over each serving of cake. (If you're not a rum flavor fan, or just
don't have it on hand, just delete the rum and nutmeg and add vanilla instead. It's just a nice
sweet sauce. :)
Makes 4 large servings at approx 186 cal, 1.5 g fat, and 5.25 g protein each. This counts as your
breakfast entree plus fruit. (You could also count this as a dessert plus fruit, and have it at night
ifyou saved a fruit serving earlier from snack or dinner). I had 2 pieces (1 serving) w/2 Tbsp rum
sauce, and served that hot with a glass of FF milk as my breakfast protein (8 oz). Total for
breakfast 266 cal and 14 g protein.
15. Apple and Raisin Cinnamon Roll Cake w/Cream Cheese Frosting
For batter:
1 Tbsp FF Promise butter spread (5 cal)
2 Tbsp Splenda
1/4 cup egg beaters
1 tsp vanilla
1/4 cup Heart Smart Bisquick
1/2 tsp cinnamon
1 Tbsp raisins
1/2 an apple (peeled and diced small)
For frosting:
1 oz FF cream cheese
1 tsp FF Promise butter spread
1 Tbsp Splenda
1 tsp vanilla
Pre-heat oven to 350 degrees. For cake batter, blend together butter, Splenda, egg beaters, and
vanilla. Add Bisquick and cinnamon and stir until smooth. Stir in fruit and pour into sprayed 8"
pie plate. Sprinkle the top with cinnamon and bake at 350 for approx 20 min. While cooking mix
together the ingredients for the frosting. Warm cream cheese in the microwave for about 15
seconds, then cream together with butter, Splenda, and vanilla. Spread on top of hot cinnamon
roll cake, cut into 4 pieces if desired, and enjoy.
This comes out so nicely you can even pick it up and eat it with your hands like a regular
cinnamon roll. :) This is your breakfast entree (Bisquick), protein (egg beaters and cream
cheese), and fruit. Entire recipe makes 1 serving at approx 248 cal and 13 g protein.
*Serving tips*
You can make this in more than one serving if desired. It works well spread out thinly like this,
so you could try doing 2 servings in a large cake pan. 2 servings in a square pan or 4 servings in
a large cake pan would work too, the pieces would just be thicker then. Just a warning thoughit's very tasty, so if you don't have family around to help you eat it, or you don't want to practice
self-control, just make the 1 serving at a time. :)
You can make variations of this if desired. I have picky friends who don't like raisins, LOL, so it
could be made with a whole apple instead of 1/2 apple and 1/2 raisins. You could also make it
with 2 Tbsp raising and no apple, though the serving would end up a little smaller since you get
more "bang for your buck" with apples. You can also add your fat serving to this if desired
(walnuts or pecans would be great). Just add 4 halves of either one (chopped up) to the recipe.
Then it would count as your breakfast entree, breakfast protein, fruit, and fat serving.
16. Giant Cinnamon Apple Pancakes: entire breakfast in one.
1/3 cup Big Train pancake mix (you could sub another mix, just keep it under 140 cal)
1/4 cup water
1/2 cup egg beaters
1 tsp vanilla
dash of cinnamon
1 small apple, peeled and diced
Mix everything together but the apple, until smooth, then stir in the apple and pour onto a hot,
sprayed pan. Cook until golden on each side. I then spritzed it with some ICBINB spray,
sprinkled on a little cinnamon/Splenda mixture, and then poured piping hot Walden Farms 0 cal
syrup over it all. Can you see the steam in the pic? LOL. Total for breakfast was 246 cal and 27.5
g protein. Pancake mix = entree, egg beaters = protein, apple = fruit.
17. Giant Strawberry Pancakes, similar to above.
1/3 cup Big Train pancake mix (you could sub another mix, just keep it under 140 cal)
1/4 cup water
1/2 cup egg beaters
1 tsp vanilla
dash of cinnamon (optional)
1 serving fresh strawberries, diced
SF syrup
Blend all together, then stir in strawberries and cook on griddle until golden. Top with butter
spray and then syrup. This one I topped with 20 cal of piping hot SF Smuckers syrup. Delish!
With syrup approx 253 cal and 27.5 g protein.
18. Giant Blueberry Muffin, Cranberry Muffin, Cranberry/Orange Muffin, or
Apple Cinnamon Muffin
(can also be made into regular size muffins)
1 Tbsp Promise FF butter spread
2 Tbsp Splenda
1/3 cup egg beaters
1 Tbsp FF milk
1 tsp vanilla
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour
3/4 cup blueberries (I use frozen)
Pre-heat oven to 375 degrees. Blend together all ingredients except blueberries. Gently stir in
blueberries and pour batter into a sprayed single-serving oven-safe dish (I use Corningware).
Optional- chop blueberries before mixing in. They won't sink to the bottom as much that way. If
making into regular muffins, pour into 4 foil baking cups, or 4 sprayed cups in your muffin tin.
Bake at 375 for 25-30 min for giant muffin, 25 min for muffin cups, or until golden and
toothpick comes out clean. Approx 239 cal, 2.5 g fat, and 15.5 g protein.
HALF recipe (1/2 giant muffin or 2 regular muffins)= breakfast entree or dessert, approx 120 cal,
1.25 g fat, and 8 g protein.
WHOLE recipe (1 giant muffin, or 4 regular muffins)= breakfast entree, protein, and fruit
(complete breakfast), approx 239 cal, 2.5 g fat, and 15.5 g protein
You could make lots of varieties with this:
Giant Cranberry Muffin: switch out the blueberries for 3/4 cup whole fresh cranberries. I bought
a bag in the produce section, made by Ocean Spray. Rinse the cranberries, then chop into small
pieces in the blender or food processor (I have a Kitchen Aid food chopper I bought for $15 at
Walmart). Fold gently into batter in place of the blueberries. Approx 234 cal, 2 g fat, and 15 g
protein for whole recipe.
Giant Cranberry Orange Muffin: Make as above cranberry muffin, with 3/4 cup cranberries in
place of the blueberries, and also stir in 1 tsp orange zest or peel (I bought prange peel in the
spices section). Approx 238 cal, 2 g fat, and 15 g protein for a whole recipe serving. I'll enjoy
these this holiday season. :) Yummy!
*update* I made these today (10/20/06) as 4 cranberry orange muffins. Baked them for 25 min.
See pics below.
Giant Apple Cinnamon Muffin: switch out the blueberries for 1 small apple (peeled and diced
small) and add 1 tsp cinnamon to the batter (approx 249 cal, 2.5 g fat, and 15.5 g protein).
You can make all of these into muffins as well, of course. Just fill 4 sprayed muffin cups. Should
work out well. Enjoy!
Easy Whole Wheat Pancakes
These count as just a breakfast entree, and are a great substitute for the NS pancakes, especially
when they are out of stock. :) The recipe makes one serving, so you have your portion-control
built right in and aren't tempted to have more than you should (that's an important factor to me).
Of course if you have a family you want to feed breakfast to, you can make as many servings at
once as you prefer.
1/4 cup whole wheat flour
1/4 tsp baking powder
1/2 Tbsp Splenda
1/4 cup FF milk
2 Tbsp egg beaters
1/2 tsp vanilla
Mix flour, baking powder, and Splenda together. Gently stir in milk, egg beaters, and vanilla.
Pour onto hot sprayed griddle and cook until golden on each side. Makes 3 pancakes at approx
138 cal, 0.5 g fat, and 9 g protein. Counts as your breakfast entree (add your dairy/protein
serving and fruit to complete breakfast).
These can be sprayed with 0 cal butter spray and served with 20 cal of SF syrup (I like Smucker's
SF syrup, 20 cal for 1/4 cup, or Walden Farms 0 cal syrup). Just add the syrup cals to your
breakfast totals if you count calories.
20. Strawberry Apple Bake- counts as your entire breakfast (entree, fruit, protein)
1/2 apple (peeled and diced, or sliced very thin)
5 medium fresh strawberries (sliced or diced)
2 Tbsp Splenda
1/4 tsp cinnamon
1/4 cup whole wheat flour
1 Tbsp soy flour
1/2 tsp baking powder
1/4 cup Lite applesauce (sweetened w/Splenda, 25 cal)
1/3 cup egg beaters
1 Tbsp FF milk
1/2 tsp vanilla
Pre-heat oven to 400 degrees. Wash, peel, and dice fruit. Spread into the bottom of a sprayed 9"
pie plate. Sprinkle with 1 Tbsp Splenda and 1/4 tsp cinnamon. Mix together both flours, 1 Tbsp
Splenda, and baking powder. Gently stir in the applesauce, egg beaters, milk, and vanilla. Spread
over the top of the fruit. Bake for 15-20 min until crust is golden and fruit is bubbling. Counts as
your breakfast entree (flour and applesauce), dairy/protein (egg beaters and milk), and fruit
(apples and strawberries). This is your complete breakfast at approx 255 cal, 0.5 g fat, and 17 g
protein. This is something you want to bake if you want your kitchen to smell
UNBELIEVABLE! :) Tastes SO much better than it looks too!
21. Easy French Apple Pie
This is amazing! A must try for sure! Entire recipe counts
as a breakfast entree, protein, and fruit at approx 255 cal, 2 g fat, and 15 g protein. Can also be a
dessert if you only eat half, at approx 127 cal, 1 g fat, and 7.5 g protein.
1 apple (peeled and sliced thin)
1/4 tsp cinnamon
1/8 tsp nutmeg
2 Tbsp Heart Smart Bisquick
1 Tbsp soy flour
2 Tbsp Splenda
2 Tbsp FF milk
1/4 Tbsp Promise FF butter spread
1/4 cup + 1 Tbsp egg beaters
Streusel Topping
2 Tbsp Heart Smart Bisquick
1 Tbsp Splenda
1/8 tsp cinnamon
1/2 Tbsp Promise FF butter spread
Heat oven to 325 degrees (375 for high altitude). Spray 9" pie plate. Stir together apples,
cinnamon, and nutmeg and turn into pie plate. Stir together Bisquick, soy flour, and Splenda.
Add milk, butter spread, and egg beaters to dry mix and beat until smooth. Pour over apples. Mix
together streusel topping with a fork until crumbly. Top pie with streusel and bake 15-20 min, or
until golden and "set".
This is absolutely divine, in my book. The Bisquick mix poured into the apples sets up to almost
a "set" custard type consistency, making the pie firm enough to pick up and eat with your hands!
The streusel topping is just a bonus and adds a bit of crispness to the top of the pie, as well as a
superb sweeteness. Wow!
This counts as your entire breakfast (entree, fruit, and protein) at approx 256 cal and 15.5 g
protein. The Bisquick and soy flour are your "entree", the egg beaters and milk add enough
protein to be your protein serving, and the apple is your fruit of course. You can double this
recipe and make it into 2 pie plates, for two complete breakfasts. You could also make it in a
large cake pan probably (if making 2 servings). Serve with a little FF Cool Whip also if desired
(count those cals as extra though). Add a serving of chopped nuts to the streusel topping if you'd
like it to also include your fat serving. Enjoy!
22. Pumpkin Muffins
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour
1/4 cup Splenda
1 Tbsp FF milk
1/3 cup egg beaters
1 Tbsp FF Promise butter spread
2/3 cup canned pumpkin
1/4 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ginger
Blend/beat together all ingredients until smooth. Pour into FIVE sprayed muffin cups. Bake at
375 degrees for 25 min, or until toothpick comes out clean. Counts as your entire breakfast of an
entree (Bisquick and flour), protein (egg beaters and milk), and fruit (pumpkin). Approx 252 cal,
2.5 g fat, and 17 g protein.
23. Fruit Crisp (Apple or Strawberry)
For Apple Crisp:
1 medium apple (peeled and sliced thin)
1/4 tsp cinnamon
1/8 tsp nutmeg
1/2 Tbsp Splenda
For Strawberry Crisp:
10 med-large fresh strawberries (sliced)
2 Tbsp Splenda
For Crisp Topping:
3 Tbsp oatmeal (old-fashioned, 150 cal for 1/2 cup)
1 Tbsp whole wheat flour
1 Tbsp soy flour
1 1/2 Tbsp Splenda
1/2 tsp cinnamon
2 tsp Promise FF butter spread (5 cal per Tbsp)
Pre-heat oven to 350.
For apple crisp: peel and slice apples thin; toss with cinnamon, nutmeg, and Splenda and turn
into sprayed 8" pie plate or large single-serve Corningware dish.
For strawberry crisp: wash and slice strawberries, mix with Splenda, and turn into sprayed 8" pie
plate or single-serve dish.
For Crisp Topping: mix together oats, both flours, Splenda, and cinnamon; cut in butter spread
until mix is crumbly. Sprinkle crumb mixture over fruit, spritz top with some 0 cal butter spray
(Parkay or ICBINB spray) if desired, and bake at 350 for approx 30 min (with strawberry crisp,
bake until strawberries are bubbling and topping is crisp).
Apple Crisp counts as a breakfast entree plus fruit at approx 177 cal, 1 g fat, and 7 g protein. Just
add your dairy/protein serving to complete your breakfast. I had my apple crisp with a glass of
cold milk (1 cup FF milk). Delish! Totals for breakfast with milk were 257 cal, 1 g fat, and 16 g
protein.
Strawberry Crisp also counts as a breakfast entree plus fruit, at approx 176 cal, 1.5 g fat, and 8 g
protein. With 1 cup FF milk, this would be an entire breakfast at approx 256 cal, 1.5 g fat, and 17
g protein.
Either fruit crisp could also count as a dessert plus fruit (save fruit serving from dinner).
Raspberry Cheese Danish- this one I tried to make a bit like the Entenmann's
raspberry cream cheese danish twists. What a great idea they had! LOL. This entire recipe counts
as your complete breakfast (entree, fruit, and protein) at approx 262.5 cal, 1.9 g fat, and 18 g
protein.
Cake batter:
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour (if you sub this out the protein will drop lower)
1 Tbsp Splenda
3 Tbsp egg beaters
1 Tbsp FF milk
1 tsp vanilla
1 Tbsp FF Promise butter spread (5 cal)
Cream cheese filling:
1 oz FF cream cheese
1 Tbsp Splenda
1 Tbsp egg beaters
1 tsp lemon juice
Fruit Topping:
3/4 cup raspberries (I used frozen)
1/2 Tbsp Splenda
Pre-heat oven to 375. Mix together the Bisquick, flour, and Splenda for the cake batter. Add the
remaining wet ingredients and blend just until smooth. Pour into a sprayed baking dish
(Corningware single-serve, or a glass one like I used in the picture, or a bread loaf pan). Blend in
a small bowl the cream cheese (softened in microwave for 10 seconds)and Splenda until smooth.
Then add the egg beaters and lemon juice and blend again. Pour and then spread with a rubber
spatula or spoon onto the top of the cake batter, to within an inch from each edge. Crush your
berries of choice (raspberries in this case). I used frozen rasberries, so I defrosted them first, then
I used my Kitchen-Aid hand chopper ($15 at Walmart) but you can also do them by hand. Stir in
1/2 Tbsp Splenda to the berries, and then spread them on top of the cream cheese layer. Bake at
375 for 18-20 min or until toothpick inserted in edge of cake comes out clean. Keep in mind the
cream cheese and the berries may still be very liquidy on top. They will set up as it cools. Let
this cool and set before eating. I like it best cold, so next time I'll make mine the night before and
refrigerate it until morning. (Note- I bake at a high altitude, so you may need to lower your oven
temp a bit, or adjust the cooking time, if it's baking too fast).
This counts as your breakfast entree (Bisquick and flour), your dairy/protein serving (egg
beaters, milk and cream cheese), and a full fruit serving. Approx 262.5 cal, 1.9 g fat, and 18 g
protein.
You could also eat half the recipe (which is STILL a huge serving) and count it as a breakfast
entree at 131 cal, 1 g fat, and 9 g protein. Then you'd still add your dairy/protein and fruit to
breakfast. A half portion of the recipe sounds like a great dessert as well.
You can also play around with different fruits. It's great with strawberries, blueberries, or even
cherries. Use 1 cup strawberries (frozen or fresh), 3/4 cup blueberries (frozen or fresh), or 1/2
cup no-sugar-added cherry pie filling. Just keep your fruit to around 50-60 cals and crush them to
a jam-like consistency.
25. CinnaStix w/Cream Cheese Frosting- counts as a breakfast entree plus
dairy/protein serving.
Dough:
3 Tbsp Heart Smart Bisquick
1 Tbsp soy flour
1 1/2 Tbsp egg beaters
1 Tbsp water
Cinnamon Sugar for topping:
1 1/2 Tbsp Splenda
1/2 tsp cinnamon
1/2 Tbsp Promise FF butter spread (melted in microwave for 10 sec)
Parkay butter spray
Frosting:
2 oz FF cream cheese (softened in microwave for 15 sec)
2 Tbsp Splenda
1 Tbsp FF milk of FF half & half
1/2 Tbsp Promise FF butter spread
1/2 tsp vanilla
Pre-heat oven to 375. Mix together Bisquick, flour, egg beaters, and water for dough and spread
immediately on a sprayed baking sheet or into a single-serve container. (This will be a sticky
mixture so you might have to spread out with a spoon to the right size, about a postcard size).
Then spread on the melted butter with a pastry brush or spoon. Top with the cinnamon/sugar
mixture. Bake for approx 5 min until dough is cooked through. Remove from oven, spritz with a
little Parkay butter spray (or ICBINB) and put back into oven for 1-2 more min until
cinnamon/sugar topping is browned.
While that's baking mix together your frosting- blend the softened cream cheese, Splenda, and
butter spread together 1st with a fork, then stir in the vanilla and little bit of milk or FF half &
half. (The less milk or half & half you use, the thicker the frosting will be). Drizzle the frosting
over the hot cinnastix and slice with a pizza cutter. (For a pretty touch if your frosting is thick,
spoon a little of the frosting into a pastry bag or a plastic sandwich bag and snip off one bottom
corner; squeeze frosting out on cinnastix in a diagonal design). Use the rest of the frosting for
dipping. Make sure to use it all; that's part of your extra protein serving! Enjoy!
Counts as a breakfast entree plus protein at approx 206 cal and 16 g protein; complete your
breakfast with a fruit serving. You can double, triple, quadruple this recipe for your family or
leftovers, but do that at your own risk. They're tempting when they're all hot and fresh like this.
26. Amy's Carrot Cake w/Cream Cheese Frosting (Fat Free)
Cake Batter:
1 1/2 Tbsp egg beaters
1 1/2 Tbsp FF milk
1 1/2 Tbsp no-sugar-added applesauce (sweetened w/Splenda)
1/4 tsp vanilla
1/2 tsp coconut extract
3 Tbsp enriched all-purpose flour
1 Tbsp soy flour
1/4 tsp baking soda
3 Tbsp Splenda
1/4 tsp cinnamon
2 Tbsp crushed pineapple
1 Tbsp raisins (or 10 grams if weighed)
1/4 cup grated or finely-chopped carrots
Frosting:
1 1/2 oz softened FF cream cheese (microwave for 15 sec)
1/2 Tbsp FF Promise butter spread (or butter spray if you don't have the other)
2-3 Tbsp Splenda (I like mine really sweet, so I used and counted stats for 3)
1/2 tsp vanilla
Pre-heat oven to 350 degrees. Beat together egg beaters, milk, applesauce, vanilla, and coconut
extract. Add in both flours, baking soda, Splenda, and cinnamon and blend again. Grate or chop
enough carrots to fill 1/4 cup (I used ready-to-eat mini carrots and my hand-chopper and made
this task go very fast). Stir together the carrots, pineapple, and raisins, then gently stir into cake
batter. Pour into a small SPRAYED single-serve baking dish (I used my smallest one for this
recipe, 500 mL and about 5" diameter. If you doubled the recipe you could probably make this in
a loaf pan if you don't have a single-serve dish). Bake for approx 30 min or until golden and
knife comes out clean. For frosting: cream together all ingredients until creamy and refrigerate
until needed. Let cake cool a bit before frosting. Carrot cake is best served chilled, but pretty
awesome the other way too. LOL.
ENTIRE RECIPE: Approx 270 cal, 0 fat, and 15.5 g protein (264 cals per recipe if only using 2
Tbsp Splenda in frosting). Counts as your entire breakfast (entree, dairy/protein, and fruit).
Wonder how that works? The flours, carrots, and Splenda basically count as your entree. The
dairy/protein is made up of the egg beaters and milk in the cake batter, and all the FF cream
cheese for the frosting. The fruit serving is a combination of the applesauce, pineapple, and
raisins.
HALF RECIPE: Approx 135 cal, 0 fat, and 7.75 g protein (132 cal if only 2 Tbsp Splenda in
frosting). Counts as just your breakfast entree, or a dessert. You'd better have someone to share
this with though for a dessert, as I promise that you won't want to stop at just half.
TIP: this is TOTALLY something I would make for a large family get-together or a visit with
friends when I need to bring a dessert. You can make this into a regular size cake by making SIX
times the recipe and pouring it into a 9x13 cake pan, or you can also use 2 8" cake rounds for a
fancy layered cake. This will make a large cake, 12 large pieces. 2 pieces make a whole serving
(breakfast entree, dairy/protein, and fruit). 1 piece makes a breakfast entree or dessert (all with
the same stats as listed above).
Recipe times SIX:
Cake Batter (for large cake):
1/2 cup + 1 Tbsp egg beaters
1/2 cup + 1 Tbsp FF milk
1/2 cup + 1 Tbsp no-sugar-added applesauce (sweetened w/Splenda)
1 1/2 tsp vanilla
3 tsp coconut extract
1 cup + 2 Tbsp enriched all-purpose flour
1/4 cup + 2 Tbsp soy flour
1 1/2 tsp baking soda
1 cup + 2 Tbsp Splenda
1 1/2 tsp cinnamon
3/4 cup crushed pineapple
1/4 cup + 2 Tbsp raisins (or 60 grams if weighed)
1 1/2 cup grated or finely-chopped carrots
Frosting (for large cake):
9 oz softened FF cream cheese, uses 1 block + 1 oz (microwave for 20-25 sec)
3 Tbsp FF Promise butter spread (or butter spray if you don't have the other)
3/4 cup - 1 cup + 2 Tbsp Splenda (I like mine really sweet, so I used and counted stats for the + 1
cup)
3 tsp vanilla
Use same directions as for single recipe, only bake in large cake pan for 30-35 min and check for
toothpick or knife to come out clean. For the frosting it's easier to use a hand mixer than just a
fork to blend it all together. Let frosting chill in fridge and cake cool completely before frosting;
tastes best served chilled. Cut into 12 large pieces. (This would also be a very elegant dessert
made as a double layer round cake, using two 8" cake rounds and frosting both layers... there's
enough frosting. I'm making this for Thanksgiving this year).
One piece= breakfast entree or dessert, approx 135 cal, 0 fat, and 7.75 g protein.
Two pieces= entire breakfast (entree, protein, and fruit), approx 270 cal, 0 fat, and 7.75 g protein.
27. Pumpkin Cake w/Vanilla Cream Cheese Frosting (single serving)
1/4 cup canned pumpkin (not the pie filling)
1/4 cup Splenda
3 Tbsp no sugar added applesauce (sweetened w/Splenda)
2 Tbsp egg beaters
3 1/2 Tbsp all-purpose flour
1 Tbsp soy flour
1/4 tsp baking soda
1/4 tsp cinnamon
1/8 tsp nutmeg
1/16 tsp salt (just a teensy bit)
Frosting:
1 1/2 oz softened FF cream cheese (microwave for 15 sec)
3 Tbsp Splenda
1/2 Tbsp FF Promise butter spread
1/2 tsp vanilla
Pre-heat oven to 350 degrees. Blend together pumpkin, Splenda, applesauce, and egg beaters.
Stir
in both flours, baking soda, cinnamon, nutmeg, and salt and blend again until smooth. Pour into a
small sprayed single-serve baking dish and bake for 30-35 min, or until knife comes out clean in
the center. For frosting: blend together softened cream cheese and Splenda until smooth, then
add butter spread and vanilla and blend again. Chill frosting. Frost the cake after it has cooled as
well. Refrigerate. Tastes best served cold.
WHOLE recipe= approx 253 cal, 0.25 g fat, and 16 g protein and counts as your entire breakfast
(both flours and Splenda make up the entree, the egg beaters and cream cheese make up the
protein serving, and the applesauce and pumpkin are your fruit serving).
HALF recipe= approx 126 cal, 0 fat, and 8 g protein, and counts as a breakfast entree or dessert.
Pumpkin Cake w/Cream Cheese Frosting (recipe for large cake)- this is the same recipe
times six. Makes a great cake in a regular cake pan (8x11 or 9x13, may need to add cooking time
for smaller pan). Makes a very pretty cake for family gatherings as well, or for the holidays,
made in two 8" cake rounds.
1 1/2 cup canned pumpkin (not the pie filling)
1 1/2 cup Splenda
1 cup + 2 Tbsp no sugar added applesauce (sweetened w/Splenda)
3/4 cup egg beaters
1 1/4 cup + 2 Tbsp all-purpose flour
1/4 cup +2 Tbsp soy flour
1 1/2 tsp baking soda
1 1/2 tsp cinnamon
3/4 tsp nutmeg
3/8 tsp salt (or rounded 1/4 tsp)
Frosting:
9 oz softened FF cream cheese- 1 block + 1 oz (microwave for 30 sec)
1 cup + 2 Tbsp Splenda
3 Tbsp FF Promise butter spread
1 Tbsp vanilla
Make cake same as with single-serve, only pour into a sprayed cake pan or 2 sprayed and lightly
floured cake rounds. Bake at 350 for 30-35 min. Beat frosting with a mixer and then let the cake
cool and chill the cream cheese frosting before frosting the cake. For the cake rounds, frost one
cake, then add the other cake to the top and frost that one as well.
With a large rectangular cake, cut into 12 large pieces. 2 pieces= 1 entire breakfast. 1 piece=
breakfast entree or dessert (all same stats as single serve cake)
With round cake, cut into 6 large pieces. 1 huge piece= entire breakfast. 1/2 huge piece=
breakfast entree or dessert
28. Banana and Coconut Creme Cake:
Cake:
1 Tbsp FF milk
1/8 tsp lemon juice
1 Tbsp Promise FF butter spread
2 Tbsp Splenda
1 Tbsp no sugar added applesauce (made w/Splenda)
1 1/2 Tbsp egg beaters
1/2 medium over-ripe banana (mashed)
1/8 tsp vanilla
3 Tbsp flour
1 Tbsp soy flour
1/8 tsp baking soda
1/8 tsp salt
Frosting:
1 1/2 oz softened FF cream cheese (microwave for 15 sec)
3 Tbsp Splenda
1/2 Tbsp Promise FF butter spread
1/2 tsp vanilla or coconut extract
Pre-heat oven to 350 degrees. Mix milk and lemon juice together and set aside. Blend together
butter, Splenda, and applesauce. Stir in mashed banana and egg beaters. Beat in milk and lemon
juice combination and vanilla; beat until smooth. Gently stir in both flours, baking soda, and salt
just until mixed together. Pour into a sprayed single-serve baking dish and bake for 25-33 min, or
until knife comes out clean. For frosting beat together softened cream cheese and Splenda. Add
butter spread and flavoring extract of choice and beat until smooth. Chill frosting in the fridge
and wait until banana cake is cooled to frost. Slice banana cake in half legth-wise so you have
two thin round cakes. Place one on a plate and frost with half the creme frosting, top with other
half of cake and frost the top with the remaining frosting. Cut into 4 small triangles if desired and
enjoy!
HALF recipe= breakfast entree or dessert, approx 126 cal, 0.1 g fat, and 7.5 g protein.
WHOLE recipe= entire breakfast (entree, protein, and fruit) , approx 253 cal, 0.2 fat, and 15 g
protein.
*tip* you can also make this as a larger cake, in one large cake pan, or two 8" cake rounds. Here
is the recipe times 6 to make for easier baking:
Bananas and Coconut Creme Cake:
Cake:
1/4 cup + 2 Tbsp FF milk
3/4 tsp lemon juice
1/4 cup + 2 Tbsp Promise FF butter spread
3/4 cup Splenda
1/4 cup + 2 Tbsp no sugar added applesauce (made w/Splenda)
1/2 cup + 1 Tbsp egg beaters
2 medium over-ripe bananas (mashed)
3/4 tsp vanilla
1 cup + 2 Tbsp all-purpose flour
1/4 cup + 2 Tbsp soy flour
3/4 tsp baking soda
3/4 tsp salt
Frosting:
9 oz softened FF cream cheese- 1 block + 1 oz (microwave for 30 sec)
1 cup + 2 Tbsp Splenda
3 Tbsp Promise FF butter spread
1 Tbsp vanilla or coconut extract
Follow directions for mixing together cake from single-serve recipe. Bake at 350 degrees for
25-35 min (depending on cake pan size), or until knife comes out clean. Beat together all frosting
in a large bowl as described in original recipe; chill. For large rectangular cake, frost top of cake
with all the frosting. For 2 round cakes, plae one on a cake platter, frost with half the topping,
then place the other cake on top and frost that one as well. Cut into six LARGE slices.
One large slice= whole breakfast (entree, protein, and fruit) same stats as single-serve cake
HALF large slice= breakfast entree or dessert
29. Banana Bread- breakfast entree, or breakfast entree plus fruit:
1/4 cup FF milk
1/2 tsp lemon juice
1/2 cup Splenda
1/4 cup Promise FF butter spread
1/4 cup no-sugar-added applesauce (w/Splenda)
1/4 cup + 2 Tbsp egg beaters
2 medium over-ripe bananas (mashed)
1/2 tsp vanilla
3/4 cup all-purpose flour
1/4 cup soy flour
1/2 tsp baking soda
1/2 tsp salt
Pre-heat oven to 350 degrees. Mix together milk and lemon juice in bowl and set aside. Blend
together Splenda, butter spread, and applesauce. Stir in egg beaters. Add mashed banana, milk
and lemon juice combo, and vanilla. Blend until smooth. Stir in both flours, baking soda, and
salt... just until well mixed. Pour into sprayed bread loaf pan and bake for 50-65 min until very
golden brown, or until knife comes out very clean. Banana bread takes a long time to cook in this
quantity, but is worth the wait. After removing bread from the oven, let cool for 5 min in loaf
pan, then transfer to wire rack (if available) to let cool. Cut with sharp knife, after bread cools a
bit, into 12 slices (cut into 4 servings 1st, then cut 3 slices out of each 1/4 of bread). This makes
4 or 5 servings. For a single serving (if that works better for you) please follow the directions for
the "banana and coconut creme cake" recipe, but omit the frosting. Spread banana bread with a
little FF Promise butter spread if desired (those cals are extra).
2 slices= breakfast entree, approx 125 cal, 0.1 g fat, and 6 g protein
3 slices= breakfast entree plus fruit serving, approx 187.5 cal, 0.2 g fat, and 9 g protein
30. Cinnamon Rolls w/Raisins and Cream Cheese Frosting
1/2 Tbsp warm water
1/2 Tbsp Splenda
1/4 tsp Rapid Rise yeast
1 Tbsp cold FF milk
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour
1/2 Tbsp Promise FF butter spread, melted
1 Tbsp Splenda
1/4 tsp cinnamon
1 3/4 Tbsp raisins (17.5 grams)
2 oz FF cream cheese (softened in microwave 15 sec)
1/2 Tbsp Promise FF butter spread
2 Tbsp Splenda
1/2 tsp vanilla
Pre-heat oven to 350 degrees. Combine Splenda and warm water; stir in yeast until dissolved.
Let sit 10 min. Stir in cold milk, Bisquick, and soy flour. "Knead" gently several times with
bottom of fork or spoon. Cover and let sit in warm area for 10 more min until dough rises. Stir
together Splenda and cinnamon. Spray your hands with 0 cal cooking spray and press dough ball
into a flat 6x6" square. Spread on most of melted butter spread, then sprinkle on 3/4 Tbsp of
cinnamon/Splenda mixture. Top with raisins and press them into dough softly. Roll dough up
tightly from one end to the next. Slice rolled dough into 8 rolls and place rolls flat into a sprayed
single-serve dish. Brush the tops with the last of the melted butter and sprinkle on a bit more of
the cinnamon/Splenda mixture. Bake at 350 for 15 min. Blend together ingredients for frosting
while rolls are baking. Top cooked cinnamon rolls with the cream cheese frosting, sprinkle on
the last of the cinnamon/Splenda mixture, and enjoy.
4 cinnamon rolls (half recipe)= breakfast entree or dessert, approx 134 cal, 1 g fat, and 7.5 g
protein.
8 cinnamon rolls (whole recipe)= entire breakfast (entree, protein, and fruit), approx 268 cal, 2 g
fat, and 15 g protein.
*tip* for bigger individual rolls just spread the dough into more of a rectangle shape and roll
from one short end to the other when rolling. Cut into 4 rolls instead of 8 if desired.
31. Oatmeal Raisin Cookies- breakfast entree + fruit serving (whole recipe), or
dessert (half recipe)
1 1/2 Tbsp all-purpose flour
1 Tbsp soy flour
3 Tbsp rolled oats (not instant)
1/8 tsp baking powder
1/8 tsp salt
1/8 tsp cinnamon
2 Tbsp Splenda
1 Tbsp lite applesauce (sweetened w/Splenda)
1/2 Tbsp FF milk
1 Tbsp egg beaters
1 tsp SF pancake syrup
2 Tbsp raisins (20 grams)
Pre-heat oven to 375. Stir together all dry ingredients, then stir in wet ingredients and mix well.
Add raisins into cookie dough. Spoon into two cookie balls on sprayed baking pan and flatten a
bit with the back of your spoon. Bake for 10-11 min, or until bottoms of cookies are golden.
1 cookie (half recipe)= dessert, approx 102 cal, 0.5 g fat, and 4.5 g protein.
2 cookies (whole recipe)= breakfast entree + fruit serving, approx 204 cal, 1 g fat, and 9 g
protein.
Both cookies, without raisins= breakfast entree, approx 144 cal, 1 g fat, and 8 g protein.
32. Breakfast Pastry Pocket (Eggs, Bacon, Ham, and Cheese)
Pastry Dough:
1/4 tsp Rapid Rise yeast
1/4 tsp Splenda
1 1/2 Tbsp warm water
3/4 tsp olive oil
less than 1/8 tsp salt
3 3/4 Tbsp all-purpose flour
Filling:
1/4 cup egg beaters, scrambled
1 thin slice lean deli ham (Oscar Mayer, 45 cal per whole serving)
1/2 slice turkey bacon (Jennie-O 95% FF, 20 cal)
1 Tbsp FF shredded cheddar cheese
1 Tbsp FF shredded mozzarella cheese
1 tsp egg beaters (to brush on outside of pastry pocket)
Pre-heat oven to 425 degrees. Stir together yeast, Splenda, and warm water until yeast is
dissolved. Stir in olive oil and salt, then stir in flour until well blended and formed into a ball.
Cover and let rest in warm place for 10 min. Prepare ingredients for filling while waiting.
Scramble the egg beaters in a sprayed frying pan. Cut slice of ham into small pieces. Microwave
bacon between 2 paper towels for 1:20 min, or until crispy. After dough has rested, spray hands
with 0 cal cooking spray and knead ball a couple of times in your hands until no lumps remain.
Spread thin on a sprayed baking sheet. Work it with your hands until it is spread evenly into a
rectangle, approx 6x8". In center of pastry dough layer eggs, ham, bacon, and cheese, then
carefully fold up on side of the dough over the filling, then the other over that. Seal well on all
ends, brush the top of the pastry pocket with 1 tsp egg beaters and then bake at 425 for 10 min or
until bottom and top are golden. This one should not need to be turned during baking. Enjoy!
1 pastry pocket (whole recipe)= breakfast entree + protein, approx 197 cal, 4 g fat, and 17 g
protein. Add a fruit to complete your breakfast.
Obviously the combinations are endless- just count calories and make sure you get in a fruit,
protein, and carb.
Lunch Recipes…
1. Grilled Cheese Melt: I take 2 pcs light bread and spritz each piece with some Parkay butter
spray. I put 1 piece of FF swiss cheese and 1 piece of FF American on each side, and put some
low cal turkey and ham in the middle (I use Oscar Mayer shaved honey ham and roasted turkeyin
the tubs). If I want a BIG sandwich, I use 1 serving (6 slices) of each. That way it includes my
extra lunch protein serving. If I feel like a FF yogurt or something, then I half the amount of
meat. Pic is of grilled cheese melt with 6 slices of ham and 6 of turkey (so it includes the extra
lunch protein). Without extra protein, just as "entree"- approx 190 cal and 23 g protein, with
extra protein- approx 240 cal and 31 g protein. Sorry, looks like this pic actually has a 20 cal
slice of turkey bacon in it as well.
2. Ham/turkey "Club" Melt: Make this the same way as the grilled cheese melt but add in a
piece of cooked 95% FF turkey bacon (Jennie-O brand 20 cal) and some lettuce and tomato. This
is my new favorite lunch. Approx 270 cal and 34 g protein (when including the extra meat as
your extra lunch protein)
3. Spaghetti/ Baked "Ziti": I fry up 4 oz of 96/4 super lean ground beef. I mix this with 1/2 a
cup of Hunt's no-added-sugar spaghetti sauce (35 cal) and serve it on top of 75-100 cal of pasta. I
like Hodgson Mill's whole wheat angel hair pasta (from WalMart), but you could use other types
of noodles/shells as well. If I want my extra protein included in my "entree", I will top it all with
1/4 cup of Kraft FF shredded mozzarella and bake or microwave until hot/melted. This entree is
also good with 4 oz. sauteed chicken pieces (I just sautee them in a 0-cal Canola-Oil sprayed
pan). Pic of 100 cal of whole wheat penne pasta, 4 oz chicken with 1/2 cup sauce, and 1/4 cup FF
mozzarella (counts as lunch "entree" plus lunch protein; it can also count as a dinner "entree" but
should probably just have 1/8th cup cheese for dinner) approx 290 cal and 36 g protein as a lunch
"entree" plus protein, subtract 22 cal and 4.5 g protein of only using 1/8 cup cheese
4. Hot Dogs: Simple for busy days. I use 2 Ball Park FF hot dogs (40 cal each), and wrap them
in a piece of oatmeal bread each with some low-carb low-cal ketchup (I use Hellman's, but
there's another one I forget the name of too). This is a bit low in protein/calories, so I suppose
you could even eat 3 hot dogs and 3 pieces of bread. You would still add in a low-cal yogurt or
something for the extra lunch protein.
5. Grilled Chicken Sandwich/Burger: Here's the obvious one. Grill a 4 oz piece of chicken, or
lean hamburger on the grill with some FF Italian dressing or Kraft Carb Well BBQ sauce (1-2
Tbsp should do it). Make a burger on a low-cal bun with some FF slice American or Swiss. You
could add sauteed mushrooms or onions with FF swiss melted on top for a "gourmet" burger or
chicken sandwich, or just pile on the lettuce and a few tomatoes with some FF Miracle Whip for
a regular old-fashioned goodie. Depending on how high your calories go with all that, you could
still have a low-cal yogurt or other protein (like 1/2 serving ham and 1 slice turkey bacon on your
salad).
6. Tuna Quesidilla: Use 2 small low-carb whole wheat tortillas (La Tortilla Factory, 50 cal
each). Spray outsides with Parkay butter spray, and fill with some tuna and cheese. I mix a 1/2 whole can of tuna (depending on whether I'm including my extra protein or not) with 1 Tbsp FF
Mayo and 1 Tbsp relish. Spread the tuna on the tortilla, top with 1/8 - 1/4 cup of FF shredded
cheddar, and cook in a pan on both sides until crispy. Cut up with a pizza cutter and enjoy. You
could also make this as a grilled tuna/cheese sandwich with 2 slices low cal bread, spray butter,
and 1 slice FF cheese. So simple! Using a whole can of tuna with the cheese and bread/tortillas,
this will count as your lunch "entree" plus protein.
7. Chili Cheese Dog(s): Use a low cal hot dog bun (around 80 cal), 1/8th cup FF shredded
cheddar cheese, 1/4 cup Hormel turkey chili ("99% Fat Free Wolf Brand turkey chili, no beans"
is good), and a Ball Park or Oscar Mayer FF 40 cal hot dog. Open the bun up and top it with a
heated hot dog and hot chili. Toss the shredded cheddar on top and melt in the microwave for
about 30 seconds. Approx 182.5 cal and 20 g protein. This would count as an "entree". Enjoy
with a salad and another protein serving. This really hits the spot when I'm in the mood for
comfort food!
*update* Usually instead of another protein serving, I double the hot dog, chili, and cheese (so I
use 2 hot dogs, 1/2 cup FF chili, and 1/4 cup FF cheese). I do the hot dog bun "open-face" with 1
hot dog on each, then the chili and the cheese. Approx 285 cal and 36 g protein. Then just get in
your salad and dressing. Pic is of "entree" with included protein serving:
8.Chef Salad w/Chicken: This can be used as a lunch or dinner option. Just count your calories.
Make a big salad (I used bagged mixes w/romaine and iceberg), then add in the following: 1
hard-boiled egg, 1-2 servings of lean deli ham and turkey (depending on lunch or dinner), 4 oz of
ckn sauteed in Pam sprayed pan, 1/8th-1/4 cup FF shredded cheddar cheese, and 1 slice
crumbled up turkey bacon (Jennie-O 95% FF). Shake it all up in a sealed plastic container with
1-2 Tbsp of your favorite low cal dressing (I like Kraft Light-Done-Right raspberry vinaigrette).
This will be your salad, entree, and extra protein if made for lunch. If used for dinner, get in your
veggie servings and you're good to go. You can use 1 Tbsp reg dressing or 2 Tbsp light dressing
to count it as your fat.
*update* Instead of a hard-boiled egg, I use 1/4 cup egg beaters now. It really does still taste
great and is less calories with the same amount of protein. I just cook the egg beaters like
suggested in breakfasts for the breakfast sandwich. Then I dice it all up into the salad. I also
usually make this now with all ham and turkey now (instead of adding the chicken) so I use 2
whole servings of the ham/turkey and up the cheese to 1/8th cup FF cheddar and 1/8th cup FF
mozzarella.
9. Chili Cheese Dip w/Tostitos: Warm up and spread 2 oz FF cream cheese in the
bottom of a bowl, top with 1/2 cup of FF turkey chili (99% FF Wolf Brand Chili or Hormel
brand, Wolf Brand w/out beans has the least calories). Top that with 1/4 cup FF shredded
cheddar cheese and heat. Serve with 1 serving Baked Tostitos for your carb portion of the entree.
The dip has enough protein to be used as your entree and extra protein serving. At lunch, eat this
with a salad and no extra protein, or if you want it to JUST be a lunch "entree" you could half the
cream cheese, chili, and cheddar cheese. At dinner, eat this with a salad/fruit and your 2 veggie
servings and fat. Approx 295 cal and 31 g protein with full recipe, or 202.5 cal and 17 g protein
if used as lunch "entree" alone with half the dip ingredients...
*update* I can't find regular Baked Tostitos anymore. I just found Baked Tostito SCOOPS now
which are 10 cals more (120 cal for 1 serving), so adjust cals accordingly when you're counting
for yourself.
10. Chicken Cordon Bleu Sandwich: delicious! Dip a 4 oz piece of chicken in some
Italian bread crumbs (doesn't take much) and fry in a Pam-sprayed pan until golden brown on
each side. Cook at 350 degrees for 18 min (for thick piece) and then top with 3 slices lean deli
ham (Oscar Mayer tubs) and 1 slice FF swiss cheese. Continue baking until melted. While
cooking, spritz a low-cal hamburger bun with a little Parkay butter spray and heat face-down on
a pan until golden brown. Serve chicken cordon bleu on toasted bun with a salad on the side. The
ham and cheese on top of the chicken counts as your lunch protein serving. (Can also be served
for dinner with a salad/fruit and veggies).
11. Taco Rolls: works for lunch with a salad (counts as lunch "entree" plus protein, or
as a dinner "entree"). This is a recipe I've modified from a cookbook (Doris' FF Homestyle
Cooking). These are egg roll skins filled with a taco seasoned beef/onions/ and FF sour cream
mixture. Fry up 4 oz 96/4% super lean groun beef with 1/4 of a medium onion (diced). Add 2 tsp
taco seasoning (I like McCormick mild), 1/8th cup water, 1/4 cup FF sour cream, and 1/8th tsp
garlic powder and cook until thickened; remove from heat. Pour some egg beaters or egg whites
onto a plate and dip one side of an egg roll wrapper (I use Azumaya) into the egg whites and
place on a clean plate. Fill with half the beef mixture and roll up. Repeat for 2nd egg roll with
remaining filling. Place both taco rolls on a sprayed baking pan, sprinkle with a little pepper and
garlic powder and bake at 375 for 20 min, or until golden brown. Serve with a little red taco
sauce if desired. Two egg rolls is one serving, but you can easily double/triple the recipe to make
enough for the family, or for leftovers. One serving (2 rolls) is approximately 317 cal and 34 g
protein. These are really awesome!
12. Taco Rolls w/cheese: these are made just the same as the ones above, but I deleted
the garlic and sour cream, filled the egg rolls, and then topped each one with a little FF shredded
cheddar cheese before rolling them up (total of only 1/8th cup cheese, that's really plenty!).
These are just healthy taco meat and cheese in crispy egg roll skins. They are SO good! I may
even be able to get my picky family to eat them! LOL. approx 302 cal and 34.5 g protein, lunch
"entree" plus protein.
12A. Parmesan Coated Pepperoni Pizza Rolls
2 egg roll wrappers (Azumaya or Nasoya brand is lowest cal)
1/4 cup beaters (on a plate)
1 serving Hormel turkey pepperoni (diced)
3 Tbsp Hunt's NSA spaghetti sauce
1/3 cup FF shredded cheese (mozzarella, or combo mozz and cheddar)
1/2 tsp reduced fat parmesan cheese (optional, but good)
Dice pepperoni and mix in a bowl with the spaghetti sauce. Dip one side of an egg roll wrapper
on plate in egg beaters. Do not soak them. Place wet side down on clean plate and place 1/4 of
the cheese on the wrapper as pictured. Top that with half of the sauce and pepperoni mixture.
Top off with another 1/4 of the cheese and roll up tightly as pictured. Make sure edges are sealed
and place on SPRAYED baking sheet. Repeat process for 2nd egg roll (you will not use all the
egg beaters on the plate). Sprinkle with a little reduced fat parmesan cheese on the outside if
desired (1/2 tsp should do it for both). Bake at 375 for 20 min or until golden brown and crispy.
Let cool a min before diving in. (If the filling oozes out during baking, just tuck back into the roll
before eating).
Counts as a lunch entree plus protein or dinner entree at approx 274 cal, 4.3 g fat, and 27 g
protein.
13. Lasagna: I made this last year and really enjoyed it, but just haven't gotten back to
it until today, 3/13/06. Enjoy! This is for 2 servings (adjust as necessary). Cook up 2 whole
wheat lasagna noodles (Hodgson Mill is what I use). Cook up 8 oz (1/2 lb) of 96/4% super lean
ground beef and then add 1 cup spaghetti sauce (Hunt's no-sugar-added) and some spices if you
like (garlic and onion powder, oregano, and Italian Seasoning). Cut the lasagna noodles at the 2/3
mark of each, so you can have 3 complete noodle layers (2 whole pieces and 2 half pieces).
Layer the noodles and meat sauce in a bread loaf pan with 1/2 a cup of FF mozzarella. Bake
covered at 350 for 15 min, then remove foil and bake for 5 more minutes until bubbling. Cut in
half and enjoy. One serving is approx 298 cal and 37 g protein (counts as lunch "entree" and
extra protein, or dinner "entree").
14. Cheeseburger Pie (slightly altered recipe from Bisquick Heart Smart box): I found
it on the inside of the Bisquick box this morning and just altered it a teensy bit to make it a little
more NS friendly (lean ground beef instead of regular, salt substitute instead of salt, FF cheddar
in place of reduced fat, and egg beaters in place of 2 eggs). It was awesome! Cook 1 lb 96/4 %
lean ground beef with 1 diced up medium onion then add 1/2 tsp salt substitute. Pour into the
bottom of a sprayed square baking dish. Top with 1 cup FF shredded cheese and then pour a
Bisquick mix over it all (1/2 cup Heart Smart Bisquick, 1 cup FF milk, 1/2 cup egg beaters).
Bake at 400 degrees for 25 min or until knife comes out clean (took mine about 33 min). This
makes 4 LARGE servings. One serving is approximately 274 cal and 39.5 g protein (makes a
great lunch "entree" that includes your lunch protein, or dinner "entree").
15. EASY Chicken Pot Pie (another altered recipe from Bisquick Heart Smart box)
It's a super easy pot pie recipe that I changed to make it lower cal and lower GI (no peas and corn
for example). Put this all in a sprayed square pan: Mix together 2/3 cup frozen carrots and 2/3
cup frozen green beans (but defrosted), mix with 16 oz cooked chicken pieces (1 lb, I boiled
mine), and 1 cup FF cream of chicken soup. Top with Bisquick dough of 1 cup Heart Smart
Bisquick, 1/2 cup FF milk, and 1/4 cup egg beaters. Bake at 400 degrees (or 425 for high
altitude) for 30 min or until golden brown. This makes 4 large servings at approx 287 cal and 30
g protein; again this could count as a dinner entree, or lunch plus protein.
*update* sometimes I like to make this with half the crust/biscuit mixture. I just use 1/2 cup
Bisquick, 1/4 cup FF milk, and 2 Tbsp egg beaters and spread that over the top. It gives more of
a "crispy crust" than a biscuit topping. It will reduce the cals a lot. 1 serving would be approx
226 cal and 27.5 g protein. You could still use it as a dinner "entree" or lunch "entree" plus
protein. It has plenty of protein for that; just make it this lower cal way on a day you have higher
cal options for your other meals.
16. "Fried" Chicken and Corn on the Cob: Super easy! I altered the chicken recipe
from the Bisquick Heart Smart box (no butter in the pan, salt substitute instead of salt). (Makes 2
servings...adjust as necessary). Spray a glass baking dish with 0 cal butter cooking spray and
place it in your oven while you preheat it to 425 degrees. Mix together 1/3 cup Bisquick, 3/4 tsp
paprika, 1/2 tsp salt substitute, and 1/8 tsp black pepper. (You will have about 3/4 left of this that
will be excess to throw out). Coat 2 4oz chicken breasts with the mix and place the chicken in the
hot baking pan. Cook at 425 for 15 min on one side, then flip and cook for 5-7 more min. Adjust
times for your oven as necessary. Cook up half a piece of corn on the cob and eat with the 4 oz
chicken. This is approx 218 cal and 26 g protein and counts as your lunch "entree". Eat a protein
and salad on the side to complete your lunch. You can eat 1 1/2 pieces of the fried chicken with
the corn if you want to include your protein with your lunch entree. For dinner you could eat 5-6
oz chicken and the corn for your dinner "entree". Then you'd add in your veggies and salad/fruit
of course.
17. Beef and Mozzarella Cheese Casserole: Cook up 1 lb 96/4 super lean ground
beef. Spray a square baking dish and mix the beef inside with 1/4 cup chopped onion, 1/2 cup
carrots (frozen, but defrosted), 1/2 cup diced mushrooms, and 3/4 cup FF cream of mushroom
soup. Top with 1/2 cup FF shredded mozzarella cheese and then pour this Bisquick mix over the
top of it all (1/2 cup Heart Smart Bisquick, 1 cup FF milk, 1/2 cup egg beaters). Bake at 400
degrees for 25-35 min, until browned and knife comes out clean. Serves 4. One serving is approx
283 cal and 36.5 g protein (lunch "entree" plus lunch protein serving). Get in you salad with
dressing as well.
18. Beef/Bacon/Onion Pizza "Burrito": Use a FlatOut Light as the base (90 cal and
9 g protein), top it with 1/4 cup Hunt's NSA spaghetti sauce, then top it with 3 oz 96/4 ground
beef (seasoned with some garlic and onion powders, salt substitute, and pepper), 1/4 cup diced
onion, 1 slice turkey bacon (95% FF Jennie-O turkey bacon), and 1/4 cup Kraft FF mozzarella
cheese. Bake it at 375 for 10 min and then take it out and roll it up. Approx 285 cal and 39.5 g
protien (with my ingredient brands listed) and counts as a lunch "entree" and protein (could also
be a dinner "entree"). I served it with 2 Tbsp FF sour cream (20 extra cals).
19. Sloppy Joe Pizza: Cook up 4 oz 96/4 super lean ground beef and then mix in 1
Tbsp low carb Ketchup (5 cal), 1 Tbsp Carb Well BBQ sauce (7.5 cal), and 1 tsp yellow mustard.
Stir together 1/4 cup Heart Smart Bisquick with 1 1/2 Tbsp egg beaters and 1 Tbsp water. Spread
thinly into an 8" sprayed pie plate. Spoon the sloppy joe meat onto the pizza base and then top
with 1/4 cup FF shredded mozzarella cheese. Bake at 400 for 20-24 min or until crispy...
Sometimes I wait to add the cheese until the last few minutes in the oven so it doesn't get too
hard... Counts as lunch "entree" plus protein at approx 304 cal and 36 g protein.
*update* I sometimes like this to be more moist, so I'll add a BBQ pizza sauce to it. To adjust
the cals, I use 3 oz ground beef instead of 4 and then add in the sauce (3 Tbsp Hunt's NSA
spaghetti sauce mixed with 1 Tbsp Carb Well BBQ sauce). Spoon the sauce over the Bisquick
base and then top with the meat and cheese like in the original recipe. Approx 192 cal and 30 g
protein when made this way. :)
20. Simple Sloppy Joe: Fry up THREE oz of 96/4 super lean ground beef, then mix in
1 Tbsp low-carb ketchup, 1 Tbsp Kraft Carb Well BBQ sauce, and 1 tsp mustard. Serve on a
low-cal bun (mine are 80 cal). Counts as a lunch "entree" at approx 190 cal and 22 g protein. Get
in your extra protein serving and a salad to complete your lunch. (Sorry, pic is from when I used
it as a breakfast "entree" plus protein, and added a fruit, LOL):
21. Crispy Sloppy Joe Rolls: Preheat oven to 375. Fry up 4 oz of 96/4 super lean
ground beef, then mix in 1 Tbsp Heinz One-carb ketchup, 1 Tbsp Kraft Carb Well BBQ sauce,
and 1 tsp mustard. Pour some egg beaters onto a plate and dip one side of the skin into it. Place
the egg roll wrapper wet side down on another plate and fill with half the sloppy joe meat. Top
with 1 Tbsp FF mozzarella cheese and roll up like an egg roll (should be directions on the
wrapper's package). Repeat this for a 2nd skin. Place both sloppy joe rolls onto a SPRAYED
baking sheet and bake at 375 for 20 min or until golden and crispy. This makes one serving of
two rolls at approx 281 cal and 33.5 g protein. This counts as your lunch "entree" plus protein, or
a dinner "entree". Feel free to double or quadruple the recipe as necessary. For 4 servings (8
rolls) use 8 skins, 1 lb beef, 1/4 cup ketchup, 1/4 cup BBQ sauce, 4 tsp mustard, and 1/2 cup
cheese. These are really amazing and if it's just you that you're cooking for I suggest only
making one serving at a time unless you're feeling really strong. :)
22. BBQ Chicken Pizza Bake: Basically the BBQ chicken pizza recipe with the
Bisquick crust (from dinners below), but I had so many toppings on there I couldn't eat it like a
pizza. LOL. I mixed 1/3 cup Heart Smart Bisquick with 2 Tbsp egg beaters and 1 Tbsp Water
and then spread it quickly into a sprayed 8" pie plate. I topped that with 1/4 cup Hunt's NSA
spaghetti sauce and 1 Tbsp Carb Well BBQ sauce (mixed together before putting on Bisquick
base). I added 3 oz of chicken (that I'd sauteed with 1 Tbsp Carb Well BBQ sauce), 1/4 cup diced
onions, 3/4 cup chopped bell peppers, 30 cal of pineapple, and 2 Tbsp of FF shredded mozzarella
cheese over the top. I baked it at 400 for 20 min. It was DELISH as usual. I counted it as my
entire lunch (entree, protein, and salad), since I was out of salad and it had a full cup of veggies
on it in place of the salad. Approx 359 cal and 29 g protein.
23. Egg Salad Sandwich
2 hard boiled eggs (peeled and chopped)
1/2 cup egg beaters (microwaved for 2 min, then chopped)
2 Tbsp FF Mayo
1/2 tsp mustard
1/8 tsp salt
1/8 tsp salt substitute
dash of pepper
I cooked up the eggs (both kinds) and chopped them up and let them cool in the fridge for a bit,
then mixed them with the mayo, mustard, salt, and pepper. I toasted 2 pieces of 40 cal bread and
topped them with the egg salad mixture. Yummers, really hit the spot. At 300 cal and 28 g
protein this counted as my lunch entree plus lunch protein. If you wanted to just have it as a
lunch entree without the extra protein serving, you would half all of the egg mixture (1 hb egg,
1/4 cup egg beaters, 1 Tbsp mayo, etc). That would put it right around 190 cal and 16 g protein.
Of course I finished out my lunch with a salad w/light dressing for 50 cal total Lunch total 350
cal and 29 g protein.
24. Bacon and Cheese Tater Skins, Loaded Mashed Potatoes, and Herb Roasted
Chicken- Here's a great comfort food recipe that counts as your dinner entree if you include the
chicken, or as a lunch entree if you just have the tater skins and loaded mashed potatoes.
1 medium potato
1 slice turkey bacon (Jennie-O 95% FF, 20 cals)
3 Tbsp FF shredded cheddar cheese
2 Tbsp FF sour cream
3 Tbsp FF milk
butter spray
1 Banquet Herb Roasted Chicken frozen fillet (optional)= extra protein serving
Pre-heat oven to 425. Scrub clean 1 medium potato, poke it a few times on each side with a sharp
knife, and then microwave it for a couple min on each side until a butter knife inserts easily.
Then slice the potato length-wise and hollow out part of the potato. Scoop that part into a
separate bowl and leave for later. Cook the turkey bacon for 1 min 20 sec in the microwave, in
between 2 paper towels. Fill the 2 potato skins with 1 Tbsp each of FF cheddar cheese. Top the
cheese with 1/4 slice of the turkey bacon each, crumbled. Bake at 425 for 5-10 min until cheese
is melted but not hard. Serve with 2 Tbsp FF sour cream.
Take your bowl with the inside of the potato and add 3 Tbsp FF milk and some 0 cal butter
spray.
Blend with a hand mixer (or with fork really well) until creamy. Heat in the microwave to warm
it back up, then top with 1 Tbsp FF cheddar and the other 1/2 slice of crumbled up bacon. Serve
with your potato skins. Both of those will count as your lunch entree plus protein, approx 188
cal, 0.5 g fat, and 16.5 g protein.
While your tater skins are cooking you can heat up the Banquet Herb Roasted chicken fillet. One
fillet is 100 cal, 3 g fat, and 17 g protein. Perfect as your additional lunch protein. Eat the
chicken, tater skins, and loaded mashed potatoes all together and then you still will need your
salad and dressing. Lunch total before salad and dressing would be 288 cal, 3.5 g fat, and 33.5 g
protein. The cals and protein will be the same obviously, if you eat all of the above together and
count is as your dinner entree.
*sidenote* I do know that potatoes aren't low GI (though red potatoes are better, but I used white
anyway). I figure since NS still sells bacon and cheddar mashers and the Classic Cheesy
Homestyle potatoes w/broccoli, that having a regular potato isn't completely off limits.
Personally, I would limit this type of meal to 1-2 times per week. It will NOT affect your weight
loss, in my experience.***
There are just too many more possibilities to list! I like Gordon's frozen fish fillets served on 100
cal of brown rice, and an extra yogurt after, or any leftovers from dinner the night before, just
having a smaller serving than my dinner portion, or just serving over a smaller amount of
rice/pasta...
*update* A lot of times for lunch now, I just use a dinner recipe (like sweet and sour chicken or
BBQ chicken/veggies/rice). The extra veggies in the recipe count as my salad and I'll sometimes
add 1 more oz of chicken for my extra lunch protein.
Snacks…
This should be no different than when using NS entrees, since there's no entree to replace. I just
want to share my favorite! I LOVE to have my snack protein in the form of a cream cheese fruit
dip. Some people think FF cream cheese doesn't have enough protein to qualify as a protein
serving, but all you have to do is double the serving size to get enough protein, and the calories
are still minimal. I use Philadelphia FF cream cheese (less calories than generic). I mix 2 oz. (1/4
of box total) of the FF cream cheese with 2 Tbsp of 0 cal Walden Farms marshmallow dip. Then
I dip an apple, banana slices, or peaches into the "marshmallow dip". So Good! The cream
cheese is only 60 cal for the 2 oz, 0 fat, and 8 grams of protein. My snack calorie total when I eat
this is 96-123 cal, depending on the fruit.
1. Berry Pretzel Delight (one fruit, one protein, and 23 extra "free" calories). Make
ahead SF strawberry jello (Great Value brand is only 5 cal per serving). Mix together a
cheesecake filling (2 oz FF cream cheese, 2 Tbsp WF marshmallow dip or Splenda or FF cool
whip) and spread on top of 10 cal of the jello. Defrost 60 cal of frozen strawberries or mixed
berries and sprinkle with 1/2 Tbsp Splenda, let sit until juicy, and then pour over the cheesecake
and jello. Crush 10 cal of FF pretzels over the top and enjoy. Approx 143 cal and 9 g protein.
This also works as your fruit and protein for breakfast, paired with an "entree".
2. Fruit with cream cheese fruit dip (as described above)
3. Strawberry/Orange/Banana Milkshakes, and Raspberry Orange Julius Shake:
combine 1 serving strawberries, 1 medium orange, OR 1/2 a banana with 1 cup FF milk, 2 Tbsp
WF marshmallow dip (or Splenda or FF Cool Whip), 1/2 Tbsp Splenda, and crushed ice. Blend
until smooth. Makes 2 LARGE glasses of a creamy fruity milkshake. (Counts as fruit and
protein). Strawberry shake approx 133 cal and 10 g protein, orange shake approx 146 cal and 10
g protein, and banana shake approx 136 cal and 10 g protein. Obviously if you add 2 Tbsp FF
Cool Whip add 15 cal, 2 Tbsp Splenda add 12 cal...
Raspberry Orange Julius Shake: just add 1 tsp Torani SF raspberry syrup (0 cal) to the orange
shake. SOOOOOO good!
4. Strawberry/Raspberry Orange Julius: make just like above.
1 cup FF milk
2 Tbsp WF marshmallow dip
1/2 a medium orange
1/2 a serving frozen strawberries
1/2-1 Tbsp Torani SF Raspberry Syrup
ice
Blend all and enjoy. Approx 136 cal and 10 g protein.
5. Cherry Cheesecake w/Graham Cracker Crust: Crumble up 1/2 a sheet of
reduced fat cinnamon graham cracker in the bottom of a dish (saving a few crumbs for the top if
desired), top with "cheesecake" filling (2 oz FF cream cheese, 2 Tbsp WF marshmallow dip or a
little Splenda, 1 Tbsp lemon juice, and 2 Tbsp FF Cool Whip), and then top that with 1/2 a cup
of NSA cherry pie filling. Chill for a while until it sets for best taste. :) Approx 157.5 cal and 8.5
g protein. Counts as a fruit and protein (plus a couple freebies). As a dessert, scale down on the
cherry pie filling a little and/or reduce the Cool Whip to 1 Tbsp, or you can also half the
"cheesecake" mixture.
6. Mini Fruit and Yogurt Parfait: this one I eat often for my mid-day snack, but it's
so simple I didn't have it listed here. Just use 1 cup FF yogurt (Dannon Light and Fit Vanilla)
w/half a banana (or berries) and 2 Tbsp Kashi Go Lean Crunch. Counts as a fruit and protein
serving at approx 156 cal and 9 g protein. If you add anything to the yogurt like WF
marshmallow dip, FF Cool Whip, or Splenda, just adjust the cals accordingly.
7. Deviled Egg: an ideal recipe to spruce up that egg to use as your afternoon protein
serving.
1 hard boiled egg
1/2 Tbsp FF Mayo
dash of ground mustard
dash of salt sub
dash of pepper
paprika
Mix the egg yolk with all the ingredients but paprika, then fill in egg and sprinkle paprika on top.
Protein serving at 75 cal and 6 g protein. I also had mixed fruit. Total for the snack puictured was
135 cal and 7 g protein.
8. Strawberry Lemonade Smoothie
1 c FF milk (or 1/2 cup FF milk, 1/2 cup FF vanilla yogurt)
1 c water
2 Tbsp lemon juice
1 serving frozen strawberries
2 Tbsp marshmallow dip
1 Tbsp splenda
crushed ice
Put all ingredients into the blender and blend until smooth. Serve immediately. Approx 136 cal
and 10 g protein. You could also make this a Raspberry/Strawberry Lemonade Smoothie by
adding 1 Tbsp 0 cal SF raspberry syrup (Torani or Davinci brands).
Dinner Recipes…
I like to total up my calories for the day, and see how high my protein/calories should be for
dinner. I like to bring my calories up to 1100 or so, to save room for dessert. Everyone's protein
needs are different. Here are just a few of my dinner recipes. The ones that include a fruit, I am
using the fruit instead of having my dinner salad.
1. Sweet and Sour Chicken: I sautee 4 oz of chicken breast in a 0 cal Canola Oil (like Pam)
sprayed pan. Then I add in 2 cups (uncooked, so 2 veggie servings) of chopped onions, bell
peppers, and mushrooms. After letting that cook a few minutes, add in 60 cal of pineapple (you
can get more for the calories if you use fresh, or frozen chunks, instead of canned). Then add in 2
Tbsp Kikkoman sweet and sour sauce (35 cal) and 1 Tbsp low sodium soy sauce (10 cal).
Continue to cook until thickened, and serve over 100 cal of brown rice. I like the Boil-in-a-Bag
brown rice from WalMart. This makes a huge plate of food, and includes your salad/fruit
serving, entree, and 2 veggies all together! When I have fruit for dinner instead of salad, I always
make sure to have my low cal dressing with my lunch salad (as my fat). Approx 365 cal and 29 g
protein.
2. BBQ Chicken over Rice: Very similar to sweet and sour chicken. I just use 2 Tbsp of Kraft
Carb Well BBQ sauce (15 cal) instead of the sweet/sour sauce and soy sauce. So, it's the chicken,
bell peppers, onions, mushrooms, and pineapple cooked up, then add the BBQ sauce and serve
over rice. ("entree", veggies, and fruit)
3. Pepper Chicken Pasta Toss: Cook up 4 oz of chicken in Canola oil sprayed pan, add in bell
peppers, onions, and mushrooms again. This time only add spices: garlic powder, basil, and
oregano. Cook up 120 cal of whole wheat angel hair pasta (I like Hodgson Mill) and toss the
chicken/veggie mixture in the noodles with some ground black pepper. This is really low cal for
those days when you might be a little high in calories by dinnertime: approx 290 cal and 30.5 g
protein (includes your 2 veggie servings). For comparison sake, the "entree" would be your
chicken and noodles (at 230 cal) and the other 60 cal come from your veggies. Have your
salad/fruit on the side. (To give credit where credit is due, I found a recipe similar to this when
searching the recipe board early last year; sorry I can't remember the user who posted it, but I
think it was posted back in 2001 or so...
4. Meatloaf: There are so many variations of this that I've made, but this is my favorite. Mix 1 lb
96/4 ground beef (can also use lean pork or turkey) with 1 small chopped onion, 1/3 cup egg
beaters, 1/2 cup uncooked regular oatmeal, 2/3 cup no-salt added tomato sauce, some garlic
powder, onion powder, and 1 tsp liquid smoke (optional). Push it all into a bread loaf pan, and
top with 7 Tbsp low-carb ketchup (5 cal per Tbsp), or top it with 1/2 ketchup, 1/2 tomato sauce.
Cook at 350 for approximately 65 min. Serving size is 1/4 of recipe (2 out of 8 thick slices)
approx 203 cal, 28 grams protein. Serve over 50-100 cal of rice, depending on calories left for
the day...Serve with a salad and veggies.
*update* This counts as a dinner entree, but you can also have this for lunch. One slice with 1/2
cup brown rice is a lunch "entree" (approx 176 cal and 16 g protein). For lunch INCLUDING
lunch protein serving, eat 2 slices with 1/2 cup rice (approx 278 cal and 30 g protein).
5. Taco Meatloaf: One more variation. Mix 1 lb 96/4 ground beef, 1 chopped onion, 1/2 cup
oatmeal, 2 Tbsp taco seasoning mix, 1/3 cup egg beaters, and 4 Tbsp salsa. Push into pan, and
top with 6 Tbsp salsa. 1/4 recipe is approx 219 cal, and 29 grams protein. I like to serve this with
"Mexican" rice: 50-75 cal brown rice mixed with 1 Tbsp FF sour cream, 1 Tbsp red taco sauce,
and 1 1/2 cups diced tomatoes (my veggies for dinner). I also like to mix in 2 Tbsp of FF
shredded cheddar cheese and heat for a little while. Great mexican meal! Makes a great dinner
entree plus 2 veggies, or lunch entree plus protein plus 2 veggies (in place of salad).
6. Taco Salad: You can all figure this one out. I cook up 4 oz of 96/4 ground beef with 2 tsp taco
seasoning and some water. I cut up a HUGE amount of lettuce (instead of eating my salad) and
put it in a large mixing bowl. I top that with 1 1/2 cups diced tomaotes (my veggies), 1/4 cup FF
shredded cheddar, 2-3 Tbsp FF sour cream, 1 Tbsp red taco sauce, the taco meat, and crumble up
50-100 cal of a taco shell. I can hardly finish this when I make it!!! This counts as the "entree",
veggies, and salad.
7. Chicken Quesidillas: I cook up 4 oz of chicken in 1-2 Tbsp FF zesty Italian dressing. I use 2
small low-carb whole wheat tortillas (50 cal each). I fill the bottom one up with 1/8th cup FF
shredded cheddar, top that with the chicken, some diced tomaotes, and 1 piece of crumbled up
Morningstar Farms bacon. Then I top that all with 1/8th cup FF shredded mozzarella. Spray the
pan with some no cal butter flavored spray, and slide the quesidilla onto the pan. Then I spritz
the top tortilla with some 0 cal Parkay butter spray before flipping. Cook until crispy and cut into
slices. Serve with 1-2 Tbsp FF sour cream for dipping. I usually have another serving of veggies
on the side, since my tomatoes were not enough for 2 whole servings. A salad should also be
served with that too, of course.
8. Thin-Crust Pizza: You can make lots of variations on this. I always use 2 whole wheat
tortillas as the base (1 large, 1 small), topped with 2 Tbsp each of Hunt's no-added-sugar
spaghetti sauce, then 1/8th cup on each of FF shredded mozzarella. Then my toppings vary.
Sometimes I use turkey pepperoni, sometimes lean ham and pineapple, sometimes 4 oz 96/4
beef, soy bacon, and onion, sometimes beef with green peppers and onions. Also I like to make a
BBQ chicken pizza sometimes by sauteeing my chicken in 1 Tbsp Kraft Carb Well BBQ sauce,
putting 3 Tbsp total of the BBQ sauce on the tortillas instead of the spaghetti sauce, and then
topping the pizza with the BBQ chicken, bell peppers, onions and pineapple. All of my chicken,
veggies, and pineapple won't usually fit, so then I just cook that all up together with 1 more Tbsp
BBQ sauce. Mmmmmm!!! One of my favorites. These pizza options are generally your dinner
"entree". Add in your veggies and salad/fruit on the side, unless you served a full serving of fruit
on the pizza (like with pineapple), or had 2 full servings of veggies on there.
*update* A great base for pizzas I use now is made with the Bisquick Heart Smart mix. I use 1/3
cup mix with 2 Tbsp egg beaters and 1 Tbsp water. Spread immediately into a sprayed 8-9" pie
plate and top with sauce and toppings. Bake at 450 for 20 min or until crispy. I usually wait to
add the cheese on top until the last few minutes or it gets too crispy (being fat free)...
*update* Another favorite I've been using for a while now is the Flatout Light. When I make a
pepperoni pizza on this for example, I will use the Flatout Light, 1/4 cup Hunt's NSA sauce, 1/2
cup FF cheese, and 1 serving Hormel turkey pepperoni. At approx 278 cal and 36.5 g protein,
this could count as your dinner "entree", or as a lunch "entree" plus protein. To have this as just a
lunch "entree", use 1/4 cup cheese and 1/2 a serving of the pepperoni...
8A. specific ingredient amounts for Pepperoni Pizza on Bisquick Crust: here's
the simple recipe to make an extra large pepperoni pizza (2 dinner entrees for whole pizza, eat
half):
2/3 cup Heart Smart Bisquick
1/4 cup egg beaters
2-3 Tbsp water
1/2 cup Hunt's NSA spaghetti sauce
2/3 cup FF shredded cheese (mozzarella, or mix of mozz and cheddar)
26 slices Hormel turkey pepperoni
Mix together Bisquick, egg beaters, and water. Quickly spread onto a LARGE sprayed pizza pan
(or into a large sprayed cake pan). "Dough" will be very very thin and you can spread it as thin as
you'd like. Spread sauce over the crust with the back of a spoon, then top with 1/2 the cheese and
all the pepperoni. Bake at 450 for approx 20-22 min (depending on desired crispness). Add the
remaining cheese and bake for 2-3 more min until cheese is melted.
Makes 2 dinner entrees (or lunch entree plus protein) at approx 293 cal and 25.5 g protein each.
Eat half the pizza for dinner with your salad/fruit and your veggies.
For different pizzas use different toppings. For example a Hawaiian pizza on the same crust,
with the same sauce and cheese amounts:
2 servings Oscar Mayer lean deli ham (45 cal) in place of the pepperoni
2 servings pineapple for your fruit serving
That would count as a dinner entree plus fruit when eating half the pizza. Approx 337 cal and
28.5 g protein for Hawaiian version; just add your 2 veggies to complete your dinner.
9. Fajitas: Sautee 4 oz of chicken strips up with 1-2 tsp of fajita seasoning mixed with water,
some bell peppers, and onions. Then put into a couple tortillas with FF sour cream, FF cheese,
lettuce, tomato, etc. All the "usual" low-cal fixin's... Add in your salad/fruit and enough veggies
on the side to equal 2 veggie servings.
10. Chicken Pasta Parmesan: I take a 4 oz chicken breast and dip both sides in a teeny bit of
Italian bread crumbs (it doesn't take much to coat each side). Then I spray a pan with some 0 cal
spray, and cook on top of the stove until browned on each side. Then cook at 350 degrees for
another 10 min or so until cooked through. Top the chicken in the oven with 1/4 cup no-added
sugar spaghetti sauce and 1/8th-1/4 cup FF shredded mozzarella. Cook a little longer until
bubbly and melted. Serve over 100 cal of whole wheat angel hair pasta, or make a chicken parm
sandwich on a hamburger bun. Serve with salad or fruit and veggies.
*update* The 1/4 cup sauce is a little much to fit on the chicken, so here is what I do now: I use
1/2 a cup of sauce and 1/4 cup of FF cheese. Heat the sauce, then spoon some over the chicken
and top with as much of the cheese as desired. After the noodles are done boiling, place them in
the bottom of a glass pie plate, top with the leftover sauce and cheese on top of that. Heat until
the cheese melts and then serve the chicken parm on top. Delish! approx 300 cal and 37.5 g
protein with my ingredients. For lunch, serve this as your "entree" and protein and add a salad;
for dinner, just add your veggies and salad/fruit.
11. BBQ Mushroom Swiss Burger/Chicken Sandwich: EASY! Cook up a 4 oz super lean
burger or chicken breast on the grill with 1-2 Tbsp Carb Well BBQ sauce. While it's cooking,
sautee up some mushrooms and onions in a butter sprayed (Pam) pan, and spritz with some 0 cal
Parkay butter spray and sprinkle on some onion/garlic powder. Bring burger/chicken in, and
place in same pan. Top it with the onions and mushrooms and put a slice of FF Swiss cheese
over it all. Cover the pan with a lid until the cheese melts. Put on your bun with
lettuce/tomato/onion, whatever you prefer. Serve with salad/fruit and a few more veggies.
12. Chili Cheese Burrito: I made this last night when my husband was having a full fat/cal Chili
Cheese Dip with Fritos to dip in it. I warmed up 2 oz of FF cream cheese, spread it on a whole
wheat tortilla (large, 80 cal), then topped it with 1/4 cup FF cheddar cheese and 1/2 cup Hormel
FF turkey chili. I wrapped it up like a burrito. It was delicious, though maybe a little high in
sodium. I just drank lots of water. It was worth it. I also had some green beans and fruit.
13. Chinese Beef Fried Rice: Another recipe I adapted when I was making a much fatter/higher
calorie version for the family. Use 4 oz 96/4 ground beef or super lean pork. Scramble up 1/4 cup
egg beaters. Cut up 6 slices lean ham (1 serving Oscar Mayer ham-45 cal) Chop up 2 servings of
frozen cooked carrots into little pieces. Also chop up 1/8th cup of green onion (long ones). Fry
up the meat with the green onions, then add in 1 Tbsp low-sodium soy sauce and 1/2 Tbsp
teriyaki, some onion powder, and garlic powder. Then add in 1/2 cup cooked brown rice (works
best if it's chilled). Also, make sure your pan is sprayed well with no-cal spray. Add in all the
rest of the ingredients (egg, ham, and carrots) and stir-fry on med-high heat until really hot.
When I made this, it came to 372 cal, and 44.5 grams of protein. My salad was 40 cal with the 20
cal dressing I used, so total for dinner was 412 cal.
14. Crispy Mexican Refried Beans/Chicken and Cheese Wrap: Take 1 large low carb whole
wheat tortilla, and spread 1/4 cup warmed FF refried beans down the center. Sautee 4 oz of
chicken breast with 2 tsp taco seasoning, and some water. Toss the chicken on top of the refried
beans, then add 1/4 cup FF shredded cheddar cheese, and some diced tomatoes (1
small/medium). Wrap the sides of the tortilla up around the top as best you can, and pin down
with toothpicks. Heat in oven at 450 degrees until browned and crispy (a few min). With all of
my brands, this came out to be approx 317-325 calories, and 44.5 grams of protein. This counts
as a dinner entree, and 1 of your 2 veggie servings. Get in a salad or fruit, and 1 more veggie,
and you're set. (Make sure to get in your fat serving somewhere during the day too)... If you're
having this for lunch, just count the tomatoes as your salad and the rest of it is your lunch
"entree" plus protein. If you'd like to lower the cals and have a salad with lunch as well, just use
3 oz chicken and 1/8 cup FF cheese.
The ingredients I use in the Mexican Refried Beans Wrap are listed in the grocery list at the end
of this post (if you use different ingredient brands, be sure to do the calorie calculations on your
own as different brands vary greatly)
15. Fajita Chicken Skillet Melt: This is my new favorite dinner, and it is SO filling! Mix 2 tsp
fajita seasoning with 2/3 cup water. Chop up 2 cups worth of bell peppers (as many colors as
desired) and onions. Marinate the veggies and 4 oz. of chicken pieces in the fajita seasoning mix
for a few minutes. Chop up 3/4 cup of tomatoes. Sautee the chicken, peppers, and onions in the
fajita mixture until chicken is cooked through. Add in the tomatoes, 1/2 cup cooked brown rice,
2 Tbsp FF sour cream, and 1 Tbsp red taco sauce. Mix all together until tomatoes are heated
through. Place all on a plate and top with 1/4 cup FF shredded cheddar cheese. Heat for 45
seconds or so in microwave until melted (or you could just put the cheese on the fajita mixture in
the skillet until melted). Enjoy with a salad or fruit and your dinner is served! :) Approximately
349 cal and 39 g protein.
16. Chicken (or beef) Stroganoff: Fry up 4 oz chicken breast pieces in 0 cal
Canola-Oil sprayed pan. Add in 1 12/ cups of chopped mushrooms and 1/2 cup of onions and
cook until softened. Then add in 1/4 cup FF cream of mushroom soup (not diluted) and 1 Tbsp
FF sour cream and a little garlic powder and pepper if desired. Cook until thickened and serve
over/mix with 1 oz cooked egg noodles. (I use Ronzoni Healthy Style whole wheat extra-wide
noodles). You could also serve this over 100 cal of brown rice instead of the noodles. It's pretty
low cal, so I usually make this with 5 oz of chicken instead of 4. With 5 oz of the chicken (and
using my ingredient brands) it is approx 334.5 cal and 36 g protein. Just add in your salad or fruit
and you're good to go (the mushrooms and onions are your veggies). If you use this as a lunch,
count the veggies as your lunch salad, and use 5 oz chicken if you want this to include your extra
lunch protein.
*update* I've also made this as a beef stroganoff. Just sub 4 oz of 96/4 ground beef for the
chicken in the recipe. Comes out to be approx 327 cal and 34 g protein (dinner entree plus 2
veggies).
17. "Breaded" Chicken Bacon Ranch Sandwich: this one is SOOOOO good! Dip a
4 oz chicken breast in some regular bread crumbs and fry in a pan and bake in the oven like the
chicken pasta parmesan chicken. Then use a low-cal bun 80 cal) and spread with 1 Tbsp FF
ranch dressing (I use Hidden Valley Ranch FF bacon ranch flavor). Add on some lettuce and
tomato and 1-2 slices 95% FF turkey bacon (Jennie-O is 20 cal each). Throw the chicken in there
and mow down. To die for! For dinner, serve veggies and salad/fruit on the side. If used for
lunch, count as your lunch "entree" and protein, so just add a salad... You could also use a 5 oz
piece of chicken if only using 1 slice bacon. This makes a HUGE sandwich! Approx 260 cal and
30.5 g protein with 1 slice Jennie-O 20 cal bacon and 4 oz chicken.
*update* You can also make this as a Chicken/Bacon/Ranch Wrap. Just "bread" 4 oz of chicken
pieces with the bread crumbs and brown in a pan and then bake for another 5-10 min until
cooked through. Toss them in a large La Tortilla Factory tortilla with some lettuce, tomato, 1
slice turkey bacon (Jennie-O 95% FF), and 1 Tbsp of the bacon ranch dressing. Counts as your
lunch "entree" plus protein, or dinner "entree" at approx 285 cal and 37.5 g protein.
18. Chinese Eggrolls: I just cooked up 3 oz (not 4) 96/4 super lean ground beef with 2
Tbsp chopped GREEN onion, then added in 1/4 cup shredded carrots,1/2 cup shredded cabbage,
1/2 Tbsp of low-sodium soy sauce and 1/2 Tbsp of teriyaki sauce. I sprinkled it all with a little
garlic and onion powder and cooked for about 5 min until the cabbage was cooked down. Take 2
egg roll skins and dip one side of each in a little bit of egg beaters to coat it, then place face
down on a plate and add half the beef filling to each and roll up (a little tricky since there is SO
much filling). Place on a sprayed pan and cook at 375 for 20 min or until golden. Serve with
some sweet and sour sauce if desired (I mixed 1 Tbsp Kikkoman sweet and sour sauce with 1/2
Tbsp low-sodium soy sauce). The sauce with my brands came to 23 cal, and the 2 egg rolls are
approx 252.5 cal and 25 g protein (a great dinner entree). Eat your veggies and salad/fruit on the
side (make sure to get in your fat serving somewhere too).
19. Easy BBQ bacon cheeseburger: Grill a 4 oz super lean beef patty with 1 Tbsp
Carb Well BBQ sauce, melt 1 slice FF cheese on top, then serve on low-cal bun with 1 slice
Jennie-O 95% FF turkey bacon, lettuce and tomato, and maybe a little FF mayo or low-carb
ketchup (or more low carb BBQ sauce). Approx 278 cal and 36 g protein. Works as dinner
"entree" or lunch "entree" plus protein.
20. Chicken Enchiladas: the following is for 1 serving; adjust recipe as needed for
multiple servings. Mix 2 tsp enchilada mix (McCormick brand in packet), 3 Tbsp water, and 2
Tbsp no-salt-added canned tomato sauce (Hunt's is 15 cal for 1/4 cup) in a small pan and heat
until boiling. Add 1/8 cup FF cheddar cheese and stir in until melted. Cook it all a min or so
more until thickened. Use a pastry brush to coat one side of a large tortilla (La Tortilla Factory
80 cal) with a little of the sauce. Place the tortilla sauce-side down in a sprayed baking dish and
fill with the chicken filling (4 oz chicken sauteed with 1/4 cup diced onion, and then mixed with
the rest of the enchilada sauce). Roll up tightly and place seam side down. Top with 1/8 cup FF
cheddar cheese. (Just use 1/4 cup cheese total and mix half into the sauce and put the other half
on top). Bake at 350 for 10 min. Enjoy! Counts as lunch "entree" plus protein, or dinner "entree",
approx 273.5 cal and 41 g protein.
For 4 servings use 4 large tortillas and sauce: 8 tsp dry enchilada mix (or 2 2/3 Tbsp), 1/2
cup tomato sauce, 3/4 cup water, and 1/2 cup FF cheese. Filling: 1 lb chicken pieces, 1 cup diced
onion, and sauce remaining after coating tortillas. Roll up and top with 1/2 cup more of FF
cheese spread evenly over the 4 enchiladas.
21. Chicken and Tomato Rotini Pasta
4 oz chicken, diced
1/2 cup bell peppers, chopped
1/2 cup onions, chopped
1/2 cup mushrooms, chopped
1/2 cup canned diced tomatoes (Del Monte 25 cal per 1/2 cup)
120 cal of Ronzoni Healthy Harvest whole wheat rotini noodles (about 37 grams)
Sautee the chicken pieces in a Canola Oil sprayed pan, add in bell peppers and onions and cook
for 2-3 min. Add in mushrooms and tomatoes (with juice) and let simmer for 2-3 min. Add in
cooked rotini noodles and 1/2 cup water, stir in some garlic powder, onion powder, oregano, and
black pepper and continue to let simmer for 10 min. Counts as dinner "entree" and both veggies.
Approx 311 cal and 30.5 g protein.
22. Chicken Pasta Carbonara- simply great, low-fat that tastes like full-fat, recipe.
Counts as dinner entree plus 2 veggies. Add in your salad or fruit and fat serving for dinner.
Enjoy!
4 oz boneless/skinless chicken breast (cut into small pieces)
1 oz whole wheat pasta (I used Ronzoni Healthy Harvest, thin spaghetti, 90 cal)
1/4 cup green onion (chopped)
1 1/2 cup mushrooms (chopped)
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
2 Tbsp egg beaters (room temp)
2 Tbsp FF half and half (room temp)
2 Tbsp reduced fat parmesan cheese (generic, 20 cal per Tbsp)
1/8 tsp garlic
1/4 tsp parsley
1/8 tsp salt
1/8 tsp pepper (optional per taste)
Let the egg beaters and half and half sit out for 2-3 hours before cooking. They need to be at
room temp for this recipe. Start water for pasta heating. Sautee chicken pieces in Canola Oil
SPRAYED pan (0 cal spray). While chicken is cooking, add pasta to the water and boil for 5
min, no longer. Cook bacon slice for 1:20 min in microwave, between 2 paper towels. Once
chicken is golden add mushrooms, onions, and bacon. Cook for 2-3 min until veggies are soft.
Beat egg beaters and half + half together in separate bowl. Add parmesan cheese and all other
spices. Beat well. Turn off the heat under your pan. Drain cooked pasta and add to pan. Mix
together chicken, veggies, and pasta... then pour in egg mixture and toss together until well
coated and thick. Serve immediately. Counts as your dinner entree plus 2 veggie servings,
approx 327 cal, 4 g fat, and 38.5 g protein.
23. Chicken Pasta Alfredo
1 oz whole wheat pasta (I used Ronzoni Healthy Harvest thin spaghetti- 90 cal)
1/4 cup FF half and half
1/2 oz FF cream cheese
1 Tbsp Promise FF butter spread (5 cal)
1 Tbsp reduced fat parmesan cheese (Walmart generic is 20 cal)
1/8 tsp garlic powder
dash of pepper
4 oz boneless, skinless chicken breast (small pieces)
Boil water for pasta. Heat half and half, cream cheese, and butter on low-medium heat until all is
melted; add pasta to boiling water for 7 min, let sauce simmer on low while pasta is cooking
(stirring occasionally). While sauce is simmering and pasta is cooking, fry up the chicken pieces
in a pan sprayed with 0 cal Canola Oil spray. Drain cooked pasta; stir in parmesan cheese and
sprinkle in some pepper if desired into the cream sauce. Combine well with a wire whisk until no
lumps remain and sauce has thickened (doesn't take long). Mix noodles and sauce together, plate
them, and add chicken.
At approx 280 cal, 2.5 g fat, and 31.5 g protein, this will count as your lunch entree plus protein,
or a dinner entree.
To have as just the lunch entree, eat just the pasta and alfredo sauce and don't add the chicken.
Approx 170 cal, 1.5 g fat, and 8.5 g protein.
24. Mexican Beef Quesidilla- we call this one a "Taco-dilla" around here. LOL.
1 whole grain low-cal tortilla (I use La Tortilla Factory, 100 cal)
3 oz 96/4 ground beef
2 tsp taco seasoning (I use McCormick mild, 20 cal)
1/4 cup FF shredded cheddar cheese
1/4 cup diced tomato
1-2 Tbsp FF sour cream (optional)
1 Tbsp red taco sauce or salsa (optional)
Cook up 3 oz of 96/4 ground beef and then stir in 1/4 cup water and 2 tsp taco seasining mix; let
simmer until thickened. Chop up 1/4 cup tomato. Pre-heat skillet or frying pan and spray with 0
cal butter cooking spray. Lay tortilla down in the pan and add half the cheese to the bottom, then
top with the taco meat and tomatoes, then the rest of the cheese. Cook for 2-3 min until golden
brown on the bottom then fold in half in pan. You can cook a while longer on each side if you
want it even more crispy. Place on plate and cut into 4 pieces. Serve this with 1-2 Tbsp FF sour
cream and 1 Tbsp red taco sauce or salsa if desired. You could also just add the salsa or taco
sauce into the quesidilla while cooking. If you like your Mexican food with a little "zing" or
spiciness, the taco sauce or salsa are important. I wouldn't eat mine without it. :)
This counts as a lunch entree plus protein, or dinner entree. Approx 291 cal and 37 g protein with
1 Tbsp sour cream and 1 Tbsp taco sauce. Without those it would be approx 271 cal and 36 g
protein. I buy my La Tortilla Factory tortillas at Safeway. If you can't find those particluar ones,
you can also use their regular large whole wheat ones which are 80 cal each. You could also
make this with a Flatout Light (90 cal) or a Multi-Grain Flatout (100 cal). Any of those would
work.
25. Zuppa Toscana Soup- This is my healthy version of Olive Garden's Zuppa
Toscana Soup (a combination of sausage, bacon, and potatoes). I've made a full-fat version of
this for the last 7 years that my family all craves, but they loved this one just as much when I
made it NS friendly last week, so now I can go back to making this meal more often for us all.
1/4 cup diced onion
1/2 tsp minced garlic
1 1/2 cups chicken broth
1/2 cup water
1 medium potato
2 slices turkey bacon (Jennie-O 95% FF, 20 cal each)
1 Morningstar Farms sausage patty (frozen)
1/4 cup kale
2 Tbsp FF half and half
Cook onions in pan until they start getting clear; add minced garlic and cook for 1-2 min longer.
Pour in chicken broth and water and bring to a boil. Scrub potato well, then chop into bite-size
pieces (leaving skin on). Add into boiling broth. Boil for 10-15 min until potato is getting tender.
While boiling: chop up well-washed kale (don't use center stem). Microwave bacon in between 2
paper towels for 1 min on each side; crumble. Heat sausage patty for 30-40 seconds in
microwave; cut into small pieces. After potatoes are almost tender stir in 2 Tbsp FF half and half,
then add kale, bacon, and sausage. Simmer for 4 more min then serve hot.
Counts as a lunch entree plus protein or dinner entree (approx 295 cal, 4.25 g fat, and 25.5 g
protein).
***My non low-GI "disclaimer"- I do know that potatoes aren't low GI (though red potatoes are
better, but I used white in this recipe). I figure since NS still sells bacon and cheddar mashers and
the Classic Cheesy Homestyle potatoes w/broccoli, that having a regular potato isn't completely
off limits. Personally, I would limit this type of meal though to 1-2 times per week.***
26. Beef Stew- this one takes a little longer to cook if you want it to be nice and
tender, but if good solid home-cookin's your thing, this one hits the spot. This beef stew reminds
me of coming home when I was a kid for Sunday dinner, and smelling this aroma wafting
through my whole house. Thanks Mom! :)
Beef Stew (makes 4 servings)
12 oz beef (beef shank cross cut, 180 cal, 11 g fat, and 22 g protein for 4 oz)
1 cup diced onion
1 tsp minced garlic
3 cups water
1/4 cup low-sodium soy sauce
4 medium potatoes
4 cups sliced carrots
3 cups water
1 Tbsp corn starch mixed with 1/2 cup water
Chop up 1 cup onion. Trim off all the excess fat from your beef and cube it into small pieces.
Heat a deep frying pan up, spray with cooking spray, and cook onions and beef with the minced
garlic until the beef is browned. Pour in 3 cups water and 1/4 cup soy sauce. Bring to a boil,
cover and simmer on low for 1-2 hours (the longer the more tender it will be- I did 1 hr and it
came out fine). Slice up your carrots on the diagonal and peel your potatoes, then cube them into
1 inch squares. When beef is done simmering add the carrots and potatoes and enough water to
almost cover them in the pan (I used 3 cups). Cover again and simmer for 20-30 min until carrots
and potatoes are tender. Remove lid and add cornstach mixture to thicken the sauce. Cook until
thickened. Season with salt substitute and black pepper if desired. Serves 4.
Counts 1/4th of recipe as a dinner entree plus 1 veggie serving at approx 324 cal, 7.5 g fat, and
23.5 g protein. Can also be used as a lunch if you count it as your entire lunch (entree, protein,
and veggie in place of a salad). For dinner serve with 1 side of veggies and your salad or fruit.
Enjoy!
Note: this is not low GI. You may use red potatoes if you would like it to be a bit lower, but the
NS version lists just "potatoes" as well in their ingredient list, so I think it's alright.
27. Baked Fire Sticks- a spicy combination of chicken, sausage, bacon, tomatoes,
cheese, and jalapenos wrapped in a tomato basil wrap, topped with parmesan cheese and baked
until crispy. This is my low-cal, lower-fat version of the "Dynamite Sticks" appetizer from
Johhny Carino's restaurant. One "stick" counts as a dinner entree or lunch entree plus protein.
Makes 4 servings:
4 La Tortilla Factory Tomato Basil Wraps (or Flatout Light- Sundried Tomato)
1/4-1/2 cup egg beaters or egg whites
8 oz chicken breast (boneless, skinless, cut into small pieces)
2 Tbsp FF Zesty Italian dressing (optional)
4 slices turkey bacon (Jennie-O 95% FF, 20 cal each)
2 Morningstar Farms sausage patties
2 oz shredded Asiago cheese (or 1 cup FF shredded mozzarella)
1 cup diced tomatoes
3-4 Tbsp jalapeno peppers (optional, I bought canned)
4 tsp reduced fat parmesan cheese
FF ranch dressing or Hunt's no-sugar-added spaghetti sauce (optional for dipping)
Pre-heat oven to 375 degrees. Cut up chicken into small pieces and sautee in a pan with Italian
dressing until golden. Microwave bacon between 2 paper towels for approx 1:30 min per side, or
until very crispy, then crumble. Microwave frozen sausage patties for 1:30 min, then dice into
small pieces. Pour the egg whites or egg beaters onto a dinner plate and drag the bottom of one
tortilla through it. Place tortilla wet side down on a clean plate and top with 1/8th of the total
cheese (1/4 oz Asiago, or 1/8th cup FF mozzarella) across the middle of the tortilla. Add 1/4 of
the total cooked chicken, 1 slice crumbled bacon, 1/2 sausage patty, and 1/4 cup diced tomatoes
on top of the cheese. Top with a few jalapeno slices if you like it spicy, then add 1/8th more
cheese to the top. Carefully roll as tightly as possible, keeping the food from falling out the ends.
Place seam side down on a very well sprayed baking sheet. Repeat process for the remaining
tortillas. Once all 4 are wrapped and on pan, sprinkle each with 1 tsp parmesan cheese. Bake for
10-15 min or until crispy. Serve each with a side of 1 Tbsp FF ranch dressing (approx 25 cals) or
1/4 cup heated spaghetti sauce (approx 17 cal). Calorie totals are without the sides for dipping.
Counts as a dinner entree, or lunch entree plus protein.
With 1/2 oz Asiago cheese per wrap: approx 286 cal, 10.5 g fat, and 32.5 g protein.
With 1/4 cup FF mozz cheese per wrap: approx 281 cal, 6.5 g fat, and 38 g protein.
Personally, I like it either way and don't think the Asiago cheese is worth the extra fat.
28. Pastry Pocket (Pepperoni Pizza, Shredded BBQ Chicken, BBQ
Chicken/Pineapple Pizza)
Pastry Dough:
1/4 rounded tsp Rapid Rise yeast
3/8 tsp Splenda
2 Tbsp warm water
1 tsp olive oil
1/8 tsp salt
1/4 cup + 1 Tbsp all-purpose flour
1 tsp egg beaters (for brushing on outside of pastry pocket)
Pre-heat oven to 425 degrees. Stir together yeast, Splenda, and warm water until yeast is
dissolved. Stir in olive oil and salt, then stir in flour until well blended and formed into a ball.
Cover and let rest in warm place for 10 min. Prepare ingredients for filling while waiting (see
below). After dough has rested, spray hands with 0 cal cooking spray and knead ball a couple of
times in your hands until no lumps remain. Spread thin on a sprayed baking sheet. Work it with
your hands until it is spread evenly into a rectangle, approx 6x9". Fill with filling of choice (see
below), then carefully fold up on side of the dough over the filling, then the other over that. Seal
well on all ends, brush the top of the pocket with 1 tsp egg beaters, and then bake at 425 for
10-15 min or until golden. Enjoy! Counts as a lunch entree plus protein or a dinner entree, and
optional fat serving. Since the pastry includes 1 tsp oil, you may count this as your fat serving for
the day if desired, though the calorie totals for each pocket do not require that. Nutritional stats
vary per fillings used. See below:
Pepperoni Pizza Filling:
3 Tbsp Hunt's no-sugar-added spaghetti sauce
3 Tbsp FF shredded mozzarella cheese
1 serving Hormel turkey pepperoni
Spoon 1/2 the sauce onto the pastry dough, in the center of the rectangle, and keep it away from
the edges. Top that with 1/2 the pepperoni slices, then 1/2 the cheese. Spoon over that the
remaining sauce, then layer on the rest of the pepperoni and cheese. Seal pocket as described and
bake according to directions. Approx 293 cal, 8.5 g fat, and 19 g protein.
Shredded BBQ Chicken Filling:
4 oz boneless, skinless chicken breast, cut into strips
2 Tbsp BBQ sauce (Carb Well or KC Masterpiece low-cal Blend)
1/2 Tbsp low cal ketchup (Heinz One Carb is good)
1/2 tsp yellow mustard
Poach the chicken strips in boiling water for 10 min, or until cooked through. Shred chicken by
hand, and then mix with the BBQ sauce, kethcup, and mustard. Place filling in middle of pastry
dough, seal the pocket, and bake according to directions. Approx 293 cal, 5.5 g fat, and 26 g
protein.
Beef/Bacon/Onion Pizza Filling:
2 Tbsp Hunt's NSA spaghetti sauce
2 oz cooked 96/4 lean ground beef
1/4 cup diced onion
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
2 Tbsp FF shredded mozzarella cheese
Fry up the ground beef, season with pepper if desired. Microwave bacon between 2 paper towels
for 1:20 min, or until crispy. Chop onion. Stir together sauce, beef, onion, and bacon and place in
center of pastry dough. Top with cheese, seal, and bake according to directions. Approx 299 cal,
7 g fat, and 23 g protein.
BBQ Chicken/Pineapple Pizza Filling:
3 oz boneless, skinless chicken breast, cut into pieces
1/4 cup diced bell peppers
2 Tbsp diced onions
2 Tbsp Hunt's NSA spaghetti sauce
1 Tbsp low cal BBQ sauce
30 cal pineapple chunks
2 Tbsp FF shredded mozzarella cheese
Fry up the chicken pieces in a sprayed pan. Dice onions and bell peppers. Mix together the
spaghetti sauce and BBQ sauce and stir in the chicken and veggies. Place mixture on center of
pastry dough, top with pineapple chunks (defrosted frozen ones or canned), and then add cheese.
Seal dough and bake according to directions. Approx 331 cal, 5.5 g fat, and 26 g protein. This
one has fruit in it, so it counts as your lunch entree + protein + 1/2 fruit serving (and optional
fat), or a dinner entree + 1/2 fruit serving and optional fat serving. If used for dinner, serve this
with 1 1/2 - 2 veggie servings and 1/2 fruit serving.
29. Upside-down Pizza
2 cups Hunt's no-added-sugar spaghetti sauce (divided)
12 oz 96/4 super lean ground beef
1 cup FF mozzarella cheese
3/4 cup Heart Smart Bisquick
1/3 cup + 1 Tbsp FF milk
3 Tbsp egg beaters
*optional for pepperoni and hamburger version*
8 oz 96/4 super lean ground beef (in place of the 12 oz)
2 servings Hormel turkey pepperoni (diced)
Pre-heat oven to 400 degress (425 for high altitude). Fry up the ground beef and season with a
little black pepper if desired (no salt needed). Stir together pepperoni pieces and ground beef, if
making the pepperoni version. Spray the inside of an 8x8 square baking dish. Pour 1 cup
spaghetti sauce in the bottom of the dish. Spoon on ground beef or beef/pepperoni mixture on top
of the sauce. Pour 1 more cup sauce over the top of the meat. Top with 1 cup FF mozzarella. Mix
together the Bisquick, milk, and egg beaters and pour evenly on top of the cheese. Bake for 2530 min, or until golden brown. Serves 4.
1/4th hamburger pizza recipe= lunch entree plus protein, or dinner entree; approx 270 cal, 4.4 g
fat, and 31.5 g protein
1/4th pepperoni/hamburger pizza= lunch entree plus protein, or dinner entree; approx 277 cal,
5.4g fat, and 30 g protein.
Dessert Recipes…
This is a bit of a controversial subject with those who do and do not use the NS food. The NS
desserts have a LOT of protein added into them. This is good for you. I try to follow this rule for
my dessert selection: If I am close to my 90 grams of protein for the day (see end of post for
necessary grams of protein) , I treat myself with a lower protein dessert. If I am still low on
protein for the day, I have an NS dessert (some left still), or a higher protein home-made dessert.
1. Cheesecake on Graham Cracker: This is what I make when I need more protein. I mix 2 oz
of FF cream cheese with 1 tsp Splenda and 1 tsp lemon juice. Then I fold in 2 Tbsp FF whipped
cream. I "serve" this on top of 1 sheet (split into 2) low fat cinnamon graham cracker (total cal
135, 9 grams of protein)
2. Desserts I buy from the store: This is what I use when my protein is high enough.
2a. Healthy Choice Sorbet and Cream Bars (90 cal, 10 cal from fat, 1 g protein)
2b. Blue Bunny Sweet Freedom no added sugar Krunch Lites (90 cal, 60 from fat- whoa,
guess I didn't look so close on this one LOL, 2 g protein)
2c. No Pudge Giant Strawberry Shortcake ice cream bar (110 cal, 15 from fat, and 3 grams
protein)
2d. Weight Watchers Smart Ones Giant Cookies and Cream Ice Cream Bar (120 cal, 20
from fat, 3 g protein)
2e. My new FAVORITE!!! Blue Bunny (Fat Free No Added Sugar) Caramel Toffee
Crunch Ice Cream (1/2 cup serving: 90 cal, 0 fat, 3 g protein)
2f. No Pudge FF giant fudge bars. Use TWO for dessert. At only 60 cal and 5 grams
protein (and fat free) these are a great dessert, or use one for a little extra protein serving at
lunch. It's pretty close to 7 grams, right? LOL, it works great on those days when you REALLY
need a dessert after your lunch entree and a yogurt isn't gonna cut it. :)
3. Half servings of breakfast recipes (muffins, apple oatmeal cake, raisin/apple
cinnamon roll cake, strawberry/apple bake, french apple pie, etc)- there are several entire
breakfast recipes (recipes that make a complete breakfast of entree, fruit and protein) that can be
used as a dessert if you use a half serving of the recipe. It will list in most of the recipes where
this is acceptable. Most of them will have at least 7 g protein still when using a half serving, so
as a dessert that's great)! Check them out if you want.
4. Fruit Crisp (apple or strawberry) This is listed in the breakfast section also, as it
counts as a breakfast entree plus protein, but it can also be a dessert plus fruit serving (saved fruit
from dinner). See recipe under breakfasts.
5. Cinnastix w/Icing
Dough:
3 Tbsp Heart Smart Bisquick
1 Tbsp egg beaters
1/2 Tbsp water
Cinnamon Sugar for topping:
1 1/2 Tbsp Splenda
1/2 tsp cinnamon
1/2 Tbsp Promise FF butter spread (melted for 10 sec in microwave)
Parkay butter spray
Icing:
2 Tbsp Splenda
3/4 tsp or 1/2 Tbsp FF milk of FF half & half
1/2 Tbsp Promise FF butter spread
1/8 tsp vanilla
Pre-heat oven to 375. Mix together Bisquick, egg beaters, and water for dough and spread
immediately on a sprayed baking sheet or into a single-serve container. Then spread on the
melted butter with a pastry brush or spoon. Top with the cinnamon/sugar mixture. Bake for
approx 5 min until dough is cooked through. Remove from oven, spritz with a little Parkay
butter spray (or ICBINB) and put back into oven for 1 more min until cinnamon/sugar topping is
browned.
While that's baking mix together your icing- blend the Splenda and butter spread together 1st
with a fork, then stir in the vanilla and little bit of milk or FF half & half. (The less milk or half
& half you use, the thicker the icing will be). Drizzle the icing over the hot cinnastix and slice
with a pizza cutter. If you have leftover icing you can use that as a frosting dip. Enjoy!
Counts as a dessert at approx 117.5 cal and 2.25 g protein. (Not as much protein as NS desserts,
but it works for me since I get enough protein the rest of the day). You can double, triple,
quadruple this recipe for your family or leftovers, but do that at your own risk. They're tempting
when they're all hot and fresh like this. Glad I only made one serving tonight! :)
6. Carrot Cake w/Cream Cheese Frosting (see breakfasts for recipe)
Half of this for dessert
7. Mock Reese's PB Cup- 2 dessert + fat servings
Fudge:
1/4 cup + 1 Tbsp Splenda
3 Tbsp all-purpose flour
1 Tbsp soy flour
1/2 Tbsp Nestle cocoa
1/8 tsp salt
1 1/2 Tbsp no-sugar-added applesauce
1 Tbsp FF Vanilla yogurt (Dannon Light and Fit)
1 1/2 Tbsp egg beaters
1/4 tsp vanilla
1/2 Tbsp SF chocolate flavored syrup (like Hershey's)
Peanut Butter Filling:
1/2 oz softened FF cream cheese (microwave for 15 sec)
2 tsp peanut butter (regular or reduced fat)
1 Tbsp Splenda
1/2 Tbsp egg beaters
1/8 tsp vanilla
Chocolate/Peanut Butter Frosting:
1/2 Tbsp Promise FF butter spread
1/4 cup Splenda
1/2 tsp cocoa
1 tsp SF chocolate flavored syrup
1/8 tsp vanilla
1/4 tsp peanut butter
Pre-heat oven to 350 degrees. Stir together Splenda, both flours, cocoa, and salt. Add in
applesauce, yogurt, egg beaters, vanilla, and chocolate syrup. Stir until well blended. In another
bowl, mix together softened cream cheese and other filling ingredients. Spray a single-serve
baking dish and then pour half of the fudge mixture into the bottom of the dish. Spoon on the
peanut butter filling in several dollops on top of fudge base, then top with the remaining fudge
mixture. Mix together and "swirl" with a knife. Bake for 15 min or until mostly set. LET COOL
a bit. Mix together frosting ingredients and frost the top of the peanut butter fudge. Refrigerate.
Makes 2 dessert + fat servings.
HALF recipe= 149 cal, 3.5 g fat, and 7.7 g protein. Counts as your dessert plus fat serving if
using regular peanut butter. With reduced fat peanut butter, cals and fat will be a tad bit less.
That's all I can think of for now. Sometimes the simplest meals are best (grilled chicken with
brown rice, cheeseburger, taco salad). I like to have fun taking the recipes I make for my family
and tweaking them with my fat free/low cal/low GI ingredients to make it NS worthy. :)
I hope this was helpful to some of you. I enjoy cooking this way, and knowing that I can still
cook for myself and lose weight, so I don't worry SO much about transitioning to maintenance. I
would never be where I am today had I not gone on NS to start with. It really taught me what to
eat, when to eat, and how much! Once you've got that down, it's cake (figuratively speaking of
course). Thanks for those who made it all the way to the end of this! You MUST be dedicated!!!
Amy
Keep in mind, this is not an "NS Approved" menu or plan. I have not contacted the NS
dietician with all my recipes to see if they are "approved". All I know is that I follow the
NS plan as closely as I possibly can (with my own food) and it's working for me. If you
have concerns, PLEASE contact your counselor or Mary Gregg (NS dietician).
My Grocery List (with brand names)…
If you use different brands, please use your own calorie and protein calculations to keep yourself
on track. I don't want to de-rail any of your weight loss efforts unintentionally!!! LOL
(keep in mind, you don't have to buy this all at once, and the small amounts of everything you
use
makes the products last forever!)
Egg Beaters (regular and Southwestern)
Pillsbury Sugar Free Cinnamon Rolls w/Icing
Dannon Light and Fit FF Vanilla Yogurt (in big 2 lb tub)
Philadelphia FF cream cheese block (lower cal then generic brands)
Philadelphia FF Strawberry Cream Cheese (in tub)
Walmart generic FF sour cream
FF American and Swiss cheese slices (Walmart has American in generic)
Kraft FF shredded cheddar and mozzarella cheese
Oscar Mayer shaved honey ham
Oscar Mayer shaved oven roasted turkey
Oscar Mayer shaved Roast Beef (all in the clear plastic tubs)
Oscar Mayer FF Wieners (or Ball Park FF Hot Dogs are good too)
Hormel Turkey Pepperoni
Jennie-O 95% FF turkey bacon (lower cal than the 65% FF one)
Baked Tostitos Scoops
Walmart's generic FF pretzel sticks (for Berry Pretzel Delight)
Geni-Soy BBQ soy crisps (works well as a "dessert" with protein)
Kashi Go Lean Crunch cereal
Walmart's Old-Fashioned Oats (in big tub, lower cal than the quick oats)
Krusteaz buttermilk pancake mix (use 1/3 cup instead of 1/2 cup serving, so that's why cals are
less than label)
Smucker's SF breakfast syrup (or any SF syrup with 25 cal or less for 1/4 cup)
Quaker Instant Oatmeal Lower Sugar (assorted flavors)
South Beach Cinnamon Raisin Cereal Bars (if I'm feeling strong as these are a "trigger" food for
me)
Walmart's generic SF jello (mostly strawberry) generic has half the calories of Jello brand!
Lucky Leaf or generic apple and cherry pie fillings (no added sugar, made with Splenda)
Heart Smart Bisquick
Walmart's generic bread crumbs (in cans, Italian Style and Plain)
Hodgson Mill soy flour (not organic one; 1/4 cup has 80 cal, 0 fat, 14 g pro)
Splenda (or Walmart's generic brand-Altern)
Sugar Twin brown sugar (artificial sweetener, found at Safeway)
Morton Salt Substitute
Walmart generic Canola Oil and Butter Flavor cooking sprays
Nabisco Premium MultiGrain Saltine Crackers (eat with tuna, ham and turkey, etc for lunches)
Honey Maid Low Fat Cinnamon graham crackers
Success Whole Grain brown rice, Boil-in-a-Bag (comes in a brown box next to the regular rice)
Hodgson Mill or Ronzoni Whole Wheat Angel Hair pasta
Hodgson Mill Whole Wheat Lasagna noodles
Ronzoni Healthy Harvest Whole Wheat Extra Wide egg noodles
Ronzoni Healthy Harvest Whole Wheat Penne Rigate pasta
Hunt's no-added-sugar Spaghetti Sauce
Hunt's no-salt-added tomato sauce (little cans)
McCormick Mild Taco seasoning packets
McCormick Fajita seasoning packets
McCormick Enchilada Sauce seasoning packets
Pace FF Refried Beans Salsa flavor
Pace Red Taco Sauce (in plastic jar by salsas, medium)
El Pinto All Natural Medium Salsa
Generic reduced fat parmesan cheese
Generic FF cream of mushroom (and cream of chicken) soup
Generic canned tuna (packed in water)
Wolf Brand Chili, 99% FF, Turkey No Beans (Hormel also has a good FF one, but this is lower
cal)
Kikkoman Sweet and Sour Sauce
Kikkoman Less Sodium Soy Sauce
Kraft FF Mayo
Kraft Carb Well BBQ Sauce
Heinz One Carb Ketchup
Kraft Light-Done-Right Raspberry Vinaigrette Dressing
Hidden Valley Ranch FF Bacon Ranch Dressing
Kraft FF Zesty Italian Dressing
Keebler Ice Cream Cups (15 cal cones in big blue box)
Smuckers SF raspberry and strawberry Preserves
Wonder LIGHT sandwich bread, hamburger and hot dog buns (all made with enriched wheat
flour)
Western Bagels (Alternative, approx 110 cal each, www.westernbagel.com)
La Tortilla Factory low-carb whole-wheat tortillas (find at Safeway or order online)
"Carbdown" FlatOut Light (found in Walmart by the deli counter, 90 cal)
FF Cool Whip (generic or name brand)
Morning Star Farms sausage patties
Blue Bunny FF no-added-sugar Caramel Toffee Crunch ice cream
Walmart brand ice cream sandwiches (99% FF, my kids eat these all the time, but I love them
too)
96/4% fat super lean ground beef (not a brand necessarily, but just wanted to mention the fat
content)
Azumaya Large Square Egg Roll Wrappers (bought at Walmart next to tofu products)
Ready Pac All-American Salad bags
Torani SF raspberry syrup (bought at Cost Plus World Market), or:
Davinci SF raspberry syrup (available at Walmart)
Walden Farms marshmallow dip (buy at www.thebetterhealthstore.com)
Big Train pancake mix (online)