Avocado Chicken Salad

*Serves 6

Per Serving: Calories 219, Protein 20g, Total Fat 12g, Carbs 9g, Fiber 5g

Ingredients: 

• 2 medium cooked chicken breasts shredded

• 2 ripe avocados pitted and diced

• 1/2 cup corn roasted, canned, or frozen

• 1/4 cup red or green onion minced

• 2 tablespoons cilantro minced (or parsley or dill)

• Walden Farms Lime Crema Street Taco Sauce

• salt and pepper to taste

• In a large bowl, add the shredded chicken, avocado, onion, corn, and cilantro.

• Drizzle with the Walden Farms Lime Crema Street Taco Sauce and season with salt and pepper.

• Toss gently until all the Ingredients are combined.

Low Carb Egg Salad Lettuce Wraps

*Serves 6

Per Serving: Calories 219, Protein 20g, Total Fat 12g, Carbs 9g, Fiber 5g

Ingredients: 

• 12 Hardboiled eggs.

• 1/2 cup Walden Farms Amazin ‘ Mayo

• 1/2 cup Yellow Mustard.

• Salt & Pepper

• Cook your hardboiled eggs and let them cool.

• Shell the hardboiled eggs. Once they are shelled, cut each egg in half in one small bowl put all of the yokes. In a large bowl put all of the egg whites.

• Next cut all of the egg whites into small pieces and put the chopped egg whites back into the large bowl.

• With a fork smash the yokes until they are all fully crumbled into tiny crumb pieces.

• Add the mayo and the mustard to the bowl with the mashed egg yokes. Mix everything well so it is nice and creamy.

• Add the yoke mixture to the diced egg whites and mix well.

• Add salt and pepper to taste.

• Serve right away with lettuce or store in the fridge in an airtight container.

Baked Pesto Salmon

*Serves 4

Per Serving: Calories 222, Protein 19g, Total Fat 13g, Carbs 6g, Fiber 1g

Ingredients: 

• 4 (12 oz) salmon fillets

• Kosher salt and ground pepper to taste

• 1/3 cup pesto sauce divided

• 1 pint cherry tomatoes

Instructions: 

• Preheat the oven to 425F.

• Season the salmon fillets with some salt and pepper. Lay the fish, skin-side-down, in a baking dish, large enough to fit the salmon and tomatoes.

• Add 2-3 tablespoons of the pesto sauce over the fish. Spread evenly to cover the fillets. Add cherry tomatoes to the sides of the fish.

• Bake uncovered in the preheated oven for 12-15 minutes until the fish is opaque and begins to flake with a fork.

• Transfer the fish to a serving platter and serve with remaining pesto sauce on top. Serve immediately!

Avocado & Egg Bagel

*Servings: 2

Calories 217, Protein 16g, Total Fat 12g, Carbs 13g, Fiber 7g

Ingredients: 

• 1 Everything Perfect 10 Bagel

• 1 tablespoon I can’t Believe It’s Not Butter, Lite

• 2 large eggs

• 1/2 avocado

• Salt & Pepper

• 1/4 teaspoon red pepper flakes (optional)

• Chopped fresh herbs: cilantro parsley, chives, etc.

Instructions: 

• Slice bagel in half. If the hole is very small, tear out some of the center to make it larger.

• Lightly spread the cut sides of the bagel with butter.

• In a small bowl, mash the avocado with the salt, black pepper, and red pepper flakes (if using). Taste and add additional seasoning if desired.

• For each bagel half: Heat a non-stick skillet over medium. Place the bagel in the skillet butter-side down. Let toast a few minutes until golden, then flip and place on a plate, toasted side up.

• Spread the cut side with mashed avocado.

• Return the bagel to the skillet, avocado-side up. Crack an egg in the center of the hole (for easier transfer, you can also crack the egg in a small bowl, then gently pour it into the hole), then cover the skillet and let cook until the egg is set, about 3 minutes for a medium-soft yolks (if your skillet does not have a lid, you can also place a sheet pan over the top—the idea is to trap heat to cook the egg more quickly).

• Transfer to a serving plate, sprinkle with any desired toppings. Enjoy immediately.

White Chicken Chili

*Serves 4

Per Serving: Calories 392, Protein 50g, Total Fat 8g, Carbs 34g, Fiber 4g

Ingredients: 

• ½ tablespoon olive oil

• 1 medium white onion, chopped

• 1 can mild green chiles

• 1 tablespoon ground cumin

• 2 teaspoons chili powder

• ¼ teaspoon coriander

• 1/4 teaspoon dried oregano

• 3 cups low sodium chicken broth

• 1 (15oz) can pinto beans, rinsed and drained

• ¾ teaspoon salt, plus more to taste

• Freshly ground black pepper

• 1 1/2 pounds boneless skinless chicken breast

• ½ cup corn

• 1 medium lime, juiced

• 1/3 cup fresh, chopped cilantro

  For garnish:

• Tortilla strips or chips

• Extra cilantro

• Avocado slices

Instructions: 

• Add all ingredients except the lime juice, cilantro, pinto beans and corn to your slow cooker.

• Cook on high for 3-4 hours or low for 6-7 hours.

• Remove chicken and shred, then add back to the slow cooker and stir in the corn and pinto beans continue cooking for 10 minutes.

• Stir in the lime juice, cilantro . Season to taste and top with tortilla slices and avocado.

Taco Tomatoes

*Serves 4

Per Serving: Calories 116, Protein 9g, Total Fat 6.5g, Carbs 6g, Fiber 2g

Ingredients: 

• 1/2 tbsp. extra virgin olive oil

• 3/4 lb. ground turkey

• 1 medium onion, chopped

• 1 (1-oz.) packet taco seasoning

• 4 large, ripe beefsteak tomatoes

• 1/2 c. shredded Mexican cheese blend

• 1/2 c. shredded iceberg lettuce

Instructions: 

• Heat olive oil in large skillet over medium heat. Add onion and cook, stirring, until soft, 5 minutes.

• Add ground turkey and taco seasoning. Cook, breaking up meat with a wooden spoon, until no longer pink, 8 minutes. Drain fat.

• Flip over tomatoes so they’re stem-side down and slice to make 6 wedges, being careful not to cut all the way through.

• Carefully spread open wedges.

• Divide taco meat among tomatoes, then top each with cheese, lettuce, and sour cream before serving.

Pineapple Bun Burger

*Servings: 4

Calories 355, Protein 36g, Total Fat 12g, Carbs 24g, Fiber 2.5g

Ingredients: 

• lb. lean ground turkey

• 1 tbsp. Worcestershire sauce

• salt & pepper

• 8 pineapple rings

• 1 large red onion, sliced into rings

• 4 slices pepper jack

• 4 pieces romaine

• 8 slices turkey bacon

Instructions: 

• Heat grill to medium-high.

• In a large bowl, combine ground turkey and Worcestershire and season with salt and pepper.

• Form into 4 patties. Grill patties, pineapple, and red onion until charred, 3 minutes per side.

• Top burger patties with pepper jack and cover grill to let melt, 1 minute.

• Top bottom pineapple buns with lettuce, burger patties, bacon, and grilled onions, then top with pineapple bun.

Bruschette Grilled Chicken

*Serves 4

Per Serving: Calories 312, Protein 45g, Total Fat 11g, Carbs 1g, Fiber 0g

Ingredients: 

• 1 tbsp. extra-virgin olive oil

• Juice of 1 lemon, divided

• Salt & Pepper

• 1 tsp. Italian seasoning

• 4 boneless skinless chicken breasts

• 3 slicing tomatoes, chopped

• 2 cloves garlic, minced

• 1 tbsp. freshly chopped basil

• 4 slices mozzarella

• Freshly grated Parmesan

Instructions: 

• In a small bowl, combine oil, half the lemon juice, salt, pepper, and Italian seasoning and whisk to combine.

• Transfer to a large re-sealable bag along with chicken; seal and refrigerate for 30 minutes.

• Heat grill over medium-high then add chicken, discarding excess marinade. Grill until charred and cooked to an internal temperature of 155°-160°, about 5 to 7 minutes per side.

• Meanwhile, combine tomatoes, garlic, basil, and remaining lemon juice, and season with salt and pepper.

• While chicken is still on grill, top each breast with 1 slice mozzarella and cover until cheese is melted, 2 to 3 minutes.

• Top chicken with tomato mixture. Garnish with Parmesan and serve.

Balsamic Grilled Steak Salad

*Serves 4

Per Serving: Calories 322, Protein 26.5g, Total Fat 12g, Carbs 16g, Fiber 1g

Ingredients: 

• 12 oz. skirt steak, fat trimmed

• 1/4 c. balsamic vinegar

• 1 clove garlic, minced

• 1 tbsp. packed light brown sugar

• 1/2 tbsp. vegetable oil

• salt & pepper

• 6 c. baby arugula

• 2 ripe peaches, thinly sliced

• 1/3 c. crumbled feta cheese

• Walden Farms balsamic vinaigrette*

Instructions: 

• In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic and brown sugar.

• Marinate 20 minutes at room temperature. Heat a grill or grill pan over high heat.

• Remove steak from marinate, coat with vegetable oil, and season generously with salt and pepper.

• Grill until desired doneness, 3 minutes per side for medium-rare. Let rest 5 to 10 minutes, then slice against the grain.

• Arrange salad: In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak.

• Drizzle with dressing and gently toss.

Cottage Cheese Bowl

*Serves 1

Per Serving: Calories 231, Protein 18g, Total Fat 11g, Carbs 13g, Fiber 3.5g

Ingredients: 

• 1/2 cup cottage cheese, low fat, small curd

• 1/4 cup blueberries

• 2 tbsp almonds, sliced

Instructions: 

• Scoop the cottage cheese into a bowl. Top with fresh blueberries and almonds. Serve immediately.

CarbQuick Breakfast Casserole

*Serves 6

Per Serving: Calories 184, Protein 20g, Total Fat 5g, Carbs 18g, Fiber 4.5g

Ingredients: 

• 12oz Jennie-O Lean Turkey Sausage

• 1 medium bell pepper (chopped)

• 1 medium onion (chopped)

• 3 cups frozen hash brown potatoes

• 2 cups fat free shredded Cheddar cheese

• 1 cup CarbQuick* mix

• 2 cups Fairlife milk

• 1/4 teaspoon pepper

• 4 eggs

Instructions: 

• Preheat oven to 400 degrees F.

• Grease a 13×9-inch baking pan.

• In a large skillet, cook sausage, bell pepper, and onion over medium heat. Stir occasionally and cook until the sausage is browned. Drain.

• Add the sausage mixture to the baking dish. Add in the potatoes and 1 ½ cups of the cheese.

• Stir together Carbquick mix, milk, pepper, and eggs. Blend well and pour into the baking dish.

• Bake for 40-45 minutes or until a knife comes out mostly clean.

• Top with the remaining cheese, and bake another minute or two to melt the cheese. Let cool for 5 minutes, serve, and enjoy!

Egg Stuffed Avocado

*Serves 6

Per Serving: Calories 200, Protein 13g, Total Fat 11g, Carbs 10g, Fiber 6g

Ingredients: 

• 3 large Fresh avocados

• 6 large Eggs

• Sea salt and black pepper

• 1/4 cup FAT FREE Cheddar cheese

• 2 tbsp Red bell peppers (diced finely)

• 2 tbsp Chives (sliced thinly)

Instructions: 

• Preheat oven to 400°F.

• Cut the avocados in half and remove the pits. Spoon 1.5-2 tablespoons of avocado flesh out of the center, so that you have a well large enough to fit an egg. (The well needs to fit about 3 tablespoons total.)

• Place the avocado halves cut side up onto a baking dish.

• Crack an egg into the center of each, being careful not to break the yolk. Sprinkle with sea salt and black pepper.

• Bake for 7 minutes.

• Sprinkle shredded cheese on top.

• Bake for 5-10 more minutes, until the eggs reach your desired doneness:

  * Additional 5-6 min - Soft boiled

  * Additional 7-8 min - Medium

  * Additional 9-10 min - Hard boiled

• Sprinkle with chives and diced bell peppers for serving.

Fresh Tomato & Feta Egg Scramble

*Serves 3

Per Serving: Calories 232, Protein 23g, Total Fat 10g, Carbs 8g, Fiber 0g

Ingredients: 

• 6 eggs, beaten

• 1 tomatoes, grated

• 1 tsps extra virgin olive oil

• a pinch of sugar

• 5 ounces feta cheese, crumbled

• salt and freshly ground pepper

Instructions: 

• In a large pan, add the olive oil and place on high heat. When the olive oil heats up, add the grated tomatoes, a pinch of sugar, season with salt and pepper and stir.

• As soon as the tomato sauce comes to the boil, turn the heat down to medium and cook for 10-15 minutes, until most of the juices have evaporated.

• Pour in the beaten eggs and stir with a wooden spoon, so that the ingredients combine.

• Cook until the eggs are cooked. Feel free to add any kind of herbs you wish, like oregano, basil, mint or fresh dill.

• Top with the feta cheese and serve, while still warm.

Balsamic Chicken & Zucchini Skewers

*Serves 3

Per Serving (2 skewers): Calories 272, Protein 38g, Total Fat 9g, Carbs 9g, Fiber 2g

Ingredients: 

• 1 pound chicken breast, cut into chunks

• 1/2 red onion, cut into chunks

• 2 medium sized zucchini, cut into chunks

• 1/3 cup of feta cheese

• wooden skewers, soaked in water to prevent burning

  Marinade:

• ¼ cup balsamic vinegar

• 2 tsp minced garlic,

• 2 teaspoons of honey

• 1 teaspoon dijon mustard

• garlic powder, oregano, onion powder & salt to taste

Instructions: 

• Combine the first nine ingredients for the marinade and mix well.

• Pour half the marinade over the chicken and the other half over the veggies and let them sit for at least 30 minutes.

• Preheat your grill and assemble your skewers, alternating chicken and veggies.

• Cook 5-6 minutes on each side. Sprinkle with feta cheese. Enjoy!

Chicken, Zucchini and Tomato Bake

*Serves 4

Per Serving: Calories 245, Protein 29g, Total Fat 10g, Carbs 9g, Fiber 3g

Ingredients: 

• 1 lb chicken breast

• 1 lb. zucchini (about 3 medium), chopped

• 1 pt. cherry tomatoes, preferably multi-colored, halved

• 2 cloves garlic, minced

• Extra-virgin olive oil, for drizzling

• kosher salt

• Freshly ground black pepper

• 1/3 c. freshly grated Parmesan

• 2 tbsp. torn basil, for garnish

Instructions: 

• Cut chicken into bite size pieces and cook on medium high heat. Set aside.

• Preheat oven to 350°.

• In a large bowl, combine chicken, zucchini, tomatoes, garlic and a drizzle of olive oil.

• Season with salt and pepper and toss to coat.

• Transfer vegetables to a small baking dish, then sprinkle with Parmesan.

• Bake until golden, 33 to 35 minutes. Garnish with basil and serve.

Protein Fruit Popsicles

*Serves 10

Per Serving (1 popsicle): Calories 93, Protein 6.5g, Total Fat 4g, Carbs 6.5g, Fiber 1g

Ingredients: 

• 1 banana

• ½ cup vanilla greek yogurt

• ¼ cup peanut butter

• 1 cup fairlife milk

• 2 scoops chocolate protein powder*

  TOPPINGS

• diced strawberries

• blueberries

• shredded coconut

Instructions: 

• Add all ingredients in blender and blend until smooth.

• Pour into molds and let freeze 30-40 minutes.

• Remove from freezer add desired toppings and popsicle stick.

• Return to freezer and allow to freeze until completely solid.

• Run popsicles bottom under hot water for a few seconds to remove popsicles from mold with ease.

Broccoli & Tuna Rice Bake

*Serves 4

Per Serving: Calories 366, Protein 35g, Total Fat 11g, Carbs 20g, Fiber 1.6g

Ingredients: 

• 1 cup cooked rice

• 3 cans (15oz) tuna in water, drained well

• 2 cups broccoli, cut into small florets

• 1/2 cup grated low fat Mozzarella cheese

• 1/4 cup chopped fresh basil leaves

• 2 tbsp finely chopped fresh chives

• 8 eggs

• 1/3 cup milk

Instructions: 

• Preheat oven to 180C/160C fan-forced. Grease a 6cm-deep, 24cm round (top) pie dish.

• Place rice, tuna, broccoli, cheese, basil and chives in a bowl. Stir to combine.

• Spoon mixture into pie dish.

• Whisk eggs and milk together in a bowl. Season with salt and pepper. Pour over rice mixture.

• Tap dish on bench to remove air bubbles.

• Bake for 1 hour 10 minutes or until firm, covering with foil if over browning during cooking.

• Stand for 5 minutes. Cut into wedges. Serve.

Grilled Shrimp Tacos with Sriracha slaw

*Serves 4

Per Serving: Calories 243, Protein 32g, Total Fat 10g, Carbs 10g, Fiber 4.5g

Ingredients: 

• 1/8 c. extra-virgin olive oil

• 3 tbsp. freshly chopped cilantro

• Juice of 3 limes, divided

• kosher salt

• Freshly ground black pepper

• 1 lb. large shrimp, peeled and deveined

• 1/4 head red cabbage, shredded

• 1/4 c. Walden Farms Mayo*

• 1 tbsp. sriracha

• 1/4 cup corn

• 4 medium low carb tortillas

Instructions: 

• In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper.

• Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes.

• Meanwhile, make slaw: In a large bowl, toss cabbage with Walden Farms mayo, remaining lime juice and Sriracha. Season with salt.

• Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side.

• Grill tortillas until charred, 1 minute per side.

• Serve shrimp in tortillas with slaw and corn.

Mango, Avocado Chicken Salad

*Serves 4

Per Serving: Calories 348, Protein 46g, Total Fat 10g, Carbs 15g, Fiber 4.5g

Ingredients: 

• 1.5 boneless skinless chicken breasts, poached and cut into bite-sized pieces

• 1 avocado, cubed

• 1 small mango, cubed

• 1 c. grape tomatoes, quartered

• 1/2 c. fresh or frozen corn

• 1/4 red onion, thinly sliced

• Walden Farms Honey Dijon

Instructions: 

• In a large bowl, combine salad ingredients and dressing.

• Gently toss until salad is coated in dressing, then season to taste with salt and pepper.

Greek Yogurt Chicken Salad stuffed peppers

*Serves 6

Per Serving: Calories 360, Protein 55g, Total Fat 10g, Carbs 15g

Ingredients: 

• 2/3 cup Greek yogurt

• 2 tbsp Dijon mustard

• 2 tbsp seasoned rice vinegar

• Salt & pepper

• 1/3 cup chopped fresh parsley

• Breast meat from 1 rotisserie chicken, cubed

• 4 stalks celery, sliced

• 1 bunch scallions, sliced and divided

• 1 pint cherry tomatoes, quartered and divided

• ½ English cucumber, diced

• 3 bell peppers, halved and seeds removed

Instructions: 

• In a medium bowl, whisk together the Greek yogurt, mustard and rice vinegar; season to taste with salt and pepper.

• Stir in the parsley. Add the chicken, celery and three-quarters each of the scallions, tomatoes and cucumbers.

• Stir well to combine. Divide the chicken salad among the bell pepper boats; garnish with the remaining scallions, tomatoes and cucumbers.