Blueberry Lemon Shake

 

*Serves 1

Per Serving: Calories 100, Protein 16g, Total Fat 0g, Carbs 4g, Fiber 0g

Ingredients: 

  • 1/2 scoop Quest Vanilla Protein Powder*

  • 1/4 cup Walden Farms Blueberry Syrup*

  • 1/2 cup ice

  • 3 tbsp zero-calorie sweetener

  • 1/2 tbsp sugar-free lemon gelatin

Instructions: 

  • In a blender, combine all ingredients in order listed.

  • Blend until thick and smooth. Pour into a glass. Enjoy!

Banana & Peanut Butter Chocolate Chip Ice Cream Bites

 

*Serves 12

Per Serving (2 bites): Calories 116, Protein 6g, Total Fat 3g, Carbs 18g, Fiber 2g

Ingredients: 

  • 6 very ripe bananas

  • 1/2 cup mini chocolate chips

  • 2 scoops Quest Peanut Butter Protein Powder*

Instructions: 

  • Line a baking sheet with parchment paper.

  • Slice the bananas into 1/2-inch slices and lay flat on the parchment-lined baking sheet.

  • Cover with plastic wrap and place in the freezer for 1-1/2 hours. Remove frozen bananas from the freezer and let set out for about 5 minutes while you set up your food processor or blender.

  • You want the bananas to softened just a bit, but still be frozen. Place the bananas in the food processor and pulse/blend until smooth and creamy.

  • Stir in 1/4 cup mini chocolate chips and protein powder.

  • Grease a mini muffin pan with non-stick cooking spray.

  • Scoop the banana ice cream into each cup, filling each one almost full, then sprinkle the top of each cup with a few more mini chocolate chips.

  • Place the muffin pan in the freezer for an hour. Remove the pan from the freezer and pop each bite out with a knife.

  • Stack the banana ice cream bites in a freezer safe container with a lid, placing parchment paper between each layer of bites to keep them from sticking together.

  • When ready to eat, remove however many bites you want from the freezer container and let set out for a few minutes before eating.

Skinny Caramel Frappuccino

 

*Serves 1

Per Serving: Calories 90, Protein 13g, Total Fat 2g, Carbs 4g, Fiber 0g

Ingredients: 

  • 3 cups ice cubes

  • 1 cup of strong cold coffee

  • 1 cup Core Power vanilla*

  • 2 tablespoons fat-free whipped topping

  • 1 tablespoon Walden Farms caramel syrup*

Instructions: 

  • Simply combine all the ingredients (minus the syrup & whipped topping) in a blender and blend until smooth.

  • Give it a taste and adjust the flavors as needed, adding more Core Power or coffee as you see fit.

  • Pour your frappuccino into a large glass and dollop whipped topping on top, followed by a drizzle of caramel syrup.

  • This caramel frappuccino is best enjoyed right away, but it’s still delicious even after it melts a bit.

Microwaved Baked Apple w/ Yogurt & Granola

 

*Serves 2

Per Serving: Calories 169, Protein 25g, Total Fat 2.5g, Carbs 13g, Fiber 6g

Ingredients: 

  • 2 medium apples peeled and cored

  • 1 teaspoon ground cinnamon

  • 5.3 ounces (1 Container) Yoplait Greek 100 vanilla yogurt

  • 1/2 cup ProGranola Vanilla Cinnamon Cluster*

Instructions: 

  • Peel and core apples, and slice the bottom off each one.

  • Sprinkle each with cinnamon, and rub it all over the outside and inside.

  • Place apples in microwave-safe bowls, and heat in microwave on full power for three minutes.

  • Scoop half of the yogurt into the center of each apple, and top with granola. Enjoy!

FroYo Berry Bites

 

*Serves 3

Per Serving (2 bites): Calories 153, Protein 8g, Total Fat 9g, Carbs 12g, Fiber 3.5g

Ingredients: 

  • 1/2 cup ProGranola*

  • 4 tablespoons Splenda

  • 4 tablespoons coconut oil melted

  • 1.5 cup Greek yogurt, non-fat, plain

  • 4 tablespoons honey

  • 3 cups strawberries and/or raspberries fresh chopped

Instructions: 

  • Line a 6-cup muffin tin with silicone or parchment cupcake liners, or add directly to a nonstick muffin tin.

  • In a small bowl, stir together ProGranola, splenda, and coconut oil.

  • Spoon a small amount into the bottom of each muffin cup.

  • In a medium bowl, mix together yogurt and honey.

  • Spoon 2 tablespoons into each muffin cup, covering the crust.

  • Top with fresh chopped berries.

  • Freeze until firm, about 6 hours. To serve, remove from silicone wrapper and allow to set at room temperature for 8-10 minutes. Enjoy!

Low-Carb Turkey Veg Roll Up's

 

*Serves 5

Per Serving: Calories 220, Protein 25g, Total Fat 9g, Carbs 6g, Fiber 1.5g

Ingredients: 

  • 15 slices deli turkey

  • 1 red bell pepper, thinly sliced

  • 1 cucumber, thinly sliced

  • 1/2 cup microgreens or greens of choice

  • 1 cup low-fat cream cheese

Instructions: 

  • Place a slice of turkey down and top with one tablespoon of the cream cheese, sliced peppers, cucumber, and microgreens (keep enough for all 16 slices).

  • Roll up and slice in half. Repeat with remaining turkey.

  • Eat immediately, or store the ingredients separately for easy meal-prep.

  • Serve individual rolls as an appetizer, or 4-6 rolls as a main dish.

Spicy Tuna Wrap

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*Serves 1

Per Serving: Calories 266, Protein 21g, Total Fat 10g, Carbs 28g, Fiber 13g

Ingredients: 

  • 1 low carb tortilla (10 inch)

  • 1/4 cup chopped romaine hearts

  • 1/2 roma tomato, sliced

  • 1/8 cup corn

  • 1/4 avocado, sliced

  • 1 tablespoons chopped green onions

  • 2oz Albacore Tuna, drained

  • 1 tbsp non-fat greek yogurt

  • Walden Farms Chipotle Ranch Dressing*

Instructions: 

  • In a bowl mix tuna and yogurt together. Lay out tortilla on a large cutting board.

  • Place the lettuce, tomato, corn, avocado, green onion and tuna on tortilla.

  • Drizzle each wrap with 1 tablespoon of dressing, reserving some for dipping. Roll up each tortilla, tucking in the ends as you go.

Chipotle Chicken Tostadas w/ Pineapple Salsa

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*Serves 3

Per Serving: Calories 215, Protein 14g, Total Fat 11g, Carbs 13g, Fiber 2g

Ingredients: 

  • For the pineapple salsa

  • 1 cup diced fresh pineapple

  • 1/8 cup finely diced red onion

  • 1/2 tbsp finely diced jalapeño

  • 1 tbsps fresh lime juice

  • 1/2 garlic clove, minced

  • 1/2 tbsp chopped fresh cilantro

  • 1/2 tsp olive oil

  • For the chipotle chicken

  • 1/2 tbsp olive oil

  • 6 oz ground chicken

  • 1 tsp chipotle chili powder

  • Freshly ground salt and pepper

  • 1/8 cup fat free chicken broth

  • 1/2 tbsp tomato paste

  • To assemble

  • 3 flat tostada shells

  • 1 avocado, mashed

  • 1/4 cup shredded purple cabbage

  • 1/8 cup chopped fresh cilantro

Instructions: 

  • Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

  • In a bowl, toss together the pineapple, onion, jalapeño, lime juice, garlic, cilantro, avocado oil and salt. Refrigerate until ready to serve.

  • In a large skillet, heat the oil over medium-high heat. Add the ground chicken, chipotle chili powder, salt and pepper. Cook the chicken, breaking up the meat until it is brown, about 7 minutes.

  • Drain off any excess fat from the pan. Reduce the heat to medium and add the chicken broth and tomato paste and stir to combine. Cook for about 2 more minutes.

  • Remove from heat. Place tortillas in a single layer on baking sheet. Lightly spray the tops of tortillas with nonstick cooking spray. Bake until golden brown and crisp.

  • Carefully spread the mashed avocado on top of each tortilla. Sprinkle with the shredded cabbage and a big scoop of chipotle chicken. Top with the pineapple salsa and cilantro.

Chicken, Strawberry & Spinach Salad w/ Avocado

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*Serves 2

Per Serving: Calories 218, Protein 12.5g, Total Fat 10g, Carbs 11g, Fiber 5g

Ingredients: 

  • 4oz skinless chicken breasts

  • 2.5 oz fresh spinach

  • 4 oz fresh strawberries

  • 1/2 avocado

  • 1/8 cup Feta cheese, crumbles, reduced fat

  • 1 tbsp almonds, sliced

  • 1/8 cup red onion, chopped

  • Walden Farms balsamic vinaigrette*

Instructions: 

  • Pound out chicken breast to an even thickness.

  • Season with salt & pepper and place on George foreman grill for 20 minutes or until cooked through.

  • Arrange the spinach, strawberries and red onion in a bowl.

  • Lightly toss with dressing. Add the avocado, sliced chicken and top with feta and almond slices. Serve immediately.

Caprese Chicken Skillet

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*Serves 4

Per Serving: Calories 389, Protein 47g, Total Fat 11g, Carbs 21g, Fiber 2g

Ingredients: 

  • 1/2 cup plus 1 tablespoon balsamic vinegar, divided

  • 1 tbsp plus 1 tsp honey, divided

  • 4 boneless chicken breasts

  • 1 tbsp extra virgin olive oil

  • 1 small red onion, diced

  • 4 cloves garlic, minced

  • 4 cups sliced cherry tomatoes

  • ¼ tsp dried thyme

  • 4 ounces part- skim mozzarella pearls

  • ¼ cup fresh basil leaves

  • salt & pepper to taste

Instructions: 

  • In a small saucepan, combine ½ cup of the balsamic vinegar & 1 tbsp of honey.

  • Simmer over medium- low heat, stirring occasionally, until thickened, about 15 minutes. Remove from heat and set aside.

  • While the balsamic reduces, arrange the chicken on a cutting board and stretch a large sheet of plastic wrap over the top. Lightly pound the chicken breasts into an even ½- inch thickness.

  • Sprinkle the chicken with salt & pepper, seasoning both sides.

  • In a large, heavy bottomed skillet, heat 1/2 tbsp of oil over medium- high heat.

  • Once the oil is hot add the chicken breasts. Let cook for 4 minutes, or until lightly browned. Flip and cook an additional 3 minutes. Check for doneness. If it needs additional time, flip again and continue cooking for a few minutes on each side.

  • Remove to a plate and cover to keep warm. Without wiping out the pan, reduce skillet heat to medium. Add 1/2 tbsp of oil, add the red onion and let cook until slightly softened, about 3 minutes.

  • Add garlic and let cook 30 seconds. Add tomatoes, thyme, and 1 tbsp balsamic vinegar, 1 tsp honey, salt & pepper.

  • Increase the heat to medium high, cook until the tomatoes begin to soften, about 2 minutes.

  • Return the chicken to the pan and scatter the mozzarella throughout. Cover pan and remove from the heat. Let stand for 1 to 2 minutes to allow the mozzarella to become soft and melty.

  • Uncover, drizzle the balsamic over the top, and sprinkle with the fresh basil.

Chicken Parmesan Rolls

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*Serves 4

Per Serving: Calories 259, Protein 27g, Total Fat 4.5g, Carbs 28g, Fiber 1.5g

Ingredients: 

  • For the dough:

  • 1 cup all purpose flour, plus more for dusting (5 oz)

  • 1 1/2 teaspoons baking powder

  • 1/2 teaspoon kosher salt

  • 1 cup Stonyfield non-fat Greek yogurt, not regular, drained if there’s any liquid

  • For the filling:

  • 8 ounces organic grilled chicken breast, sliced

  • 1/2 cup marinara sauce

  • 3/4 cup shredded part-skim mozzarella cheese

  • For the egg wash:

  • 1 large egg

  • sesame seeds

Instructions: 

  • In a medium bowl combine flour, baking powder and salt, whisk well.

  • Add yogurt and mix with a fork until well combined, it will look like small crumbles.

  • Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, no lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).

  • Preheat the oven 425F.

  • Line a sheet pan with a silicone mat. Assemble the rolls: Divide into 4 equal balls.

  • Sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7in in diameter.

  • Spread 1 tbsp of marinara down the center of the circle in a strip, top with 1/2 cup of the chicken (2 oz) 1 tbsp more marinara sauce and 3 tbsp of cheese.

  • Fold the right side of the dough over the top of the chicken then repeat with the left side.

  • Brush the top with egg wash and sprinkle with sesame seeds. Bake until golden, 20 minutes.

Chicken Enchilada Sweet Potatoes

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*Serves 4

Per Serving: Calories 400, Protein 35g, Total Fat 9g, Carbs 46g, Fiber 6g

Ingredients: 

  • 4 medium sweet potatoes, w/skin

  • 1 lb boneless chicken breasts

  • 1 teaspoon kosher salt

  • 3/4 teaspoon garlic power

  • 1 cup enchilada sauce, I recommend my homemade

  • chopped scallions, for serving

  • 1/4 cup non-fat Greek yogurt

  • 1/2 cup shredded cheddar cheese

  • 1 tablespoon chopped scallions and/or cilantro, for garnish

Instructions: 

  • Wash and dry the sweet potatoes. Wrap the potatoes individually in foil.

  • Season the chicken with salt and garlic powder and place on one end of the slow cooker, cover with 1/4 cup enchilada sauce.

  • Place the potatoes on the other end, stacking 2 on top of 2.

  • Cover and cook on low for 6 to 8 hours, or until potatoes are tender.

  • When done, remove the potatoes and chicken.

  • Transfer chicken to a small bowl and roughly shred with 2 forks and add the remaining enchilada sauce.

  • Split open the sweet potatoes, then top with 2/3 cup of the enchilada chicken.

  • Drizzle each half with 1 tbsp cheese and place under the broiler 2 to 3 minutes, or until melted.

  • Garnish each potato with 1 tbsp non-fat Greek Yogurt and scallions or cilantro.

Crockpot Beef & Broccoli

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*Serves 6

Per Serving: Calories 263, Protein 37g, Total Fat 5.5g, Carbs 14.5g, Fiber 2g

Ingredients: 

  • 1 pounds sirloin tip steak, fat trimmed and sliced

  • 2 cloves garlic, minced

  • 1.5 small yellow onion, diced

  • 1.5 tablespoons corn starch

  • 1 tablespoons brown sugar

  • 1/2 inch fresh ginger root, peeled and grated

  • 1/4 cup beef broth

  • 1/4 cup soy sauce

  • 1/4 teaspoon pepper

  • 1/2 pound fresh broccoli florets*

Instructions: 

  • Add steak and broccoli to crockpot.

  • In a bowl, combine remaining ingredients and pour into crockpot. Cook on low for 6 hours.

Orange Ginger Chicken

orangegingerchicken.jpg
 

*Serves 4

Per Serving: Calories 288, Protein 35g, Total Fat 10g, Carbs 11g, Fiber 0g

Ingredients: 

  • 1 pound boneless, skinless chicken breasts, cut into pieces

  • The juice from one orange (about 1/3 cup)

  • 1-inch of fresh ginger root, peeled and minced (about 3 tablespoons)

  • 2 tablespoons honey

  • 2 tablespoons coconut oil

  • 1 teaspoon crushed red pepper flakes

Instructions: 

  • Add chicken to crockpot.

  • In a bowl, combine remaining ingredients and pour into crockpot.

  • Cook on low for 3-6 hours, or until chicken is cooked through and tender.

Slow-Cooker Pulled Beef Sandwiches

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*Serves 6

Per Serving: Calories 173, Protein 16g, Total Fat 11g, Carbs 16g, Fiber 12g

Ingredients: 

  • 1/2 large onion, chopped (1 cup)

  • 1/2 cup Walden Farms barbecue sauce*

  • 1/4 cup Walden Farms French dressing*

  • 1/4 cup condensed beef broth

  • 1/2 boneless beef chuck roast (2 lb)

  • 6 SmartBuns*

Instructions: 

  • Spray 3- to 4-quart slow cooker with cooking spray.

  • Mix onion, barbecue sauce, dressing and broth in slow cooker.

  • Add beef; stir to coat.

  • Cover; cook on Low heat setting 8 to 10 hours.

  • Remove beef from slow cooker; skim fat from sauce.

  • Shred beef with 2 forks; stir beef back into sauce.

  • Using slotted spoon, place 1/2 cup beef mixture onto bottom of each bun.

  • Cover with tops of buns.

Cool Ranch Shredded Chicken Tacos

Cool Ranch Shredded Chicken Tacos.jpg
 

*Serves 4

Per Serving: Calories 280, Protein 36g, Total Fat 4g, Carbs 13g, Fiber 1g

Ingredients: 

  • 2 chicken breast about 1 lbs

  • 1 packet of taco seasoning

  • 1 packet of ranch dressing

  • 14 ounces of chicken broth

  • 8 low carb mini corn tortillas

  • veggie toppings as desired

Instructions: 

  • Put chicken breasts, taco & ranch mixes and chicken broth in crock pot.

  • Set crock pot on low for 5 hours.

  • After 5 hours, shred chicken with 2 forks.

  • Replace lid and continue cooking on low for 30 more minutes.

  • Fill each corn tortilla with shredded chicken and your favorite veggie toppings (toppings not included in nutritionals).

Pork Chops with Balsamic Grape Sauce

Pork Chops and Balsamic Grape Sauce.png
 

*Serves 4

Per Serving: Calories 188, Protein 19g, Total Fat 4g, Carbs 18g, Fiber 1g

Ingredients: 

  • 4 (5 to 6 ounce) bone-in pork loin chops, cut 3/4 inch thick

  • ¼ cup thinly sliced onion

  • 1 clove garlic, minced

  • ¾ cup apple juice or apple cider

  • ½ cup reduced-sodium chicken broth

  • 1 tablespoon cornstarch

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon honey

  • 1 cup seedless red grapes, halved

Instructions: 

  • Generously coat an extra-large nonstick skillet with cooking spray.

  • Heat the skillet over medium heat. Add chops to the hot skillet; cook for about 5 minutes or until browned on both sides, turning to brown evenly.

  • Remove the chops from the skillet. Add onion and garlic to the hot skillet; cook and stir for 2 minutes.

  • Add apple juice (or cider) and broth to the skillet. Bring to boiling; reduce heat.

  • Return the chops to the skillet. Simmer, covered, for about 4 minutes or until a thermometer inserted in centers of chops registers 145 degrees F.

  • Transfer the chops to a serving platter; cover with foil and keep warm.

  • Whisk together cornstarch, balsamic vinegar, and honey in a small bowl. Whisk the vinegar mixture into the juice mixture in the skillet; cook and whisk for 1 to 2 minutes or until thick and bubbly.

  • Stir in grapes; heat through. To serve, spoon the grape mixture over the chops.

Grilled Blackened Shrimp Tacos

Grilled Blackened Shrimp Tacos.png
 

*Serves 4

Per Serving (two tacos): Calories 236, Protein 23g, Total Fat 8g, Carbs 19g, Fiber 5.5g

Ingredients: 

  • 1 ripe avocado

  • 1 tablespoon lime juice

  • 1 small clove garlic, grated

  • ¼ teaspoon salt

  • 1 pound large raw shrimp (16-20 count), peeled and deveined

  • 2 tablespoons salt-free Cajun spice blend

  • 8 low-carb corn tortillas, warmed

  • 2 cups iceberg lettuce, chopped

  • ½ cup fresh cilantro leaves

  • ½ cup prepared pico de gallo

Instructions: 

  • Preheat grill to medium-high.

  • Mash avocado with a fork in a small bowl. Add lime juice, garlic and salt and stir to combine.

  • Pat shrimp dry. Toss the shrimp with Cajun seasoning in a medium bowl.

  • Thread onto four 10- to 12-inch metal skewers. Grill, turning once, until the shrimp are just cooked through, about 4 minutes total.

  • Serve the shrimp in tortillas, topped with the guacamole, lettuce, cilantro and pico de gallo.