GRILLED TURKEY BURGER 425 CALORIES

All you need is 3 ounces of 99% fat free ground turkey meat (90) calories, whole wheat burger bun (114) calories, 2 pieces of lettuce (2) calories, two slices of tomato (5) calories, two slices of red onion (3) calories, 2 slices of pickle (2) calories, 1 tablespoon Dijon mustard (15) calories, 1 cup of red boiled baby potatoes (151) calories, seasoned with dried herbs (3) calories, 1 teaspoon olive oil (40) calories. Total 425 calories serves one.

Mold the ground turkey meat into the shape of a burger patty and grill it on medium heat in a non stick pan or a George Forman Grill . Olive oil is not needed but if you want to use it when grilling the turkey meat, remember to account for the calories. In a medium size pot, bring two cups of water to a boil. Chop one cup of baby potatoes, skin on or off depending on you preference and boil them in the water. Flip the turkey patty so that it cooks evenly and all the way through. When the patty is done cooking, remove it from the heat and place it on a paper towel to absorb the extra oil. Toast the wheat bun on the same pan that you cooked the turkey patty on. When the potatoes are done boiling, toss them in the olive oil and dried herbs. Add the dijon mustard, lettuce, tomato, onion, pickle, and turkey patty to the toasted bun to make a burger. Plate the burger with the seasoned potatoes. Enjoy.

VEGGIE SPAGHETTI 374 CALORIES

This vegetable spaghetti is a great meatless option for vegetarians, vegans or for those days when you just want to skip the meat. This is a great recipe for the whole family.

All you need is ½ cup of mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 1 teaspoon olive oil (40) calories, 2 ounces of whole grain spaghetti (200) calories, and a ½ cup of low sodium pasta sauce (111) calories. Total 374 calories.

Boil the whole grain spaghetti in about two cups of water, or enough water to cover the pasta. While the pasta is boiling, Wash and chop the mushrooms and bell peppers. Heat the olive oil over medium heat in a sauce pan, and add the mushrooms and bell peppers to saute and turn down the heat to low. When the spaghetti noodles become soft, drain them from the water and add them to the sauce pan. Add the low sodium pasta sauce to the mix and stir until the sauce becomes heated. You can add other vegetables to this recipe if you would like, just remember to account for the calories. Enjoy.

SPAGHETTI WITH GROUND BEEF 435 CALORIES

This is the perfect recipe to help transition the whole family into a healthier lifestyle. Everyone loves spaghetti, and these simple tweaks will have you losing weight and still eating foods you love.

All you need is 1 ounce of 90% lean ground beef (61) calories, 1 teaspoon of olive oil (40) calories, ½ cup of sliced mushrooms (11) calories, ¼ cup of chopped red bell peppers (12) calories, 2 ounces of whole grain spaghetti (200) calories, and ½ cup of low sodium pasta sauce (111) calories. Total 435 calories.

Put a medium sized pot half filled with water to boil. Cook the ground beef in non stick pan with one teaspoon of olive oil for ten minutes. Add the sliced mushrooms and the bell peppers to the pan with the ground beef. Place the whole grain spaghetti in the boiling water to cook. When the pasta is done cooking, drain the water and put the pasta back in the pot. When the vegetables and ground beef are done cooking, add them to the pot with the pasta. Add the pasta sauce to the pot and stir it over low heat for three minutes. Enjoy.

SALMON STIR FRY 385 CALORIES

I know this will become one of your favorite dishes. These Asian inspired flavors will have you ditching your fast food cravings for this clean option.

All you need is 4 ounces of salmon (169) calories, 1 teaspoon of olive oil (40) calories, ¼ cup of broccoli chopped (8) calories, ¼ cup of carrots chopped (13) calories, 2 tablespoons chopped red bell peppers (6) calories, 1 teaspoon sesame oil (40) calories, ½ cup of cooked brown rice (109) calories, 1 teaspoon Braggs liquid aminos (0) calories. Total 385 calories.

Grill the salmon in a non stick pan with a teaspoon of olive oil. While the salmon is cooking, chop the broccoli, carrots, and bell peppers. In another pan, heat the sesame oil, add the chopped vegetables and let them saute. Add the 1/2 cup of cooked brown rice to the vegetables to heat and absorb some of the sesame oil flavor. When the salmon and vegetables are done cooking, remove them from the heat and place them on the plate. Add the liquid aminos over the rice and vegetalbe mixture. Enjoy.

VEGETABLES AND QUINOA 373 CALORIES

This recipe is lean but when it comes to fat, it is definitley mean. Quinoa is awesome! it’s easy to cook, packed with protein, iron and complex carbs. You will stay full for hours with this one and at less than 400 calories, you will be lean and mean in no time.

All you need is 1 large zucchini (55) calories, 1 teaspoon of olive oil (40) calories, 2 tablespoons chopped onion (8) calories, ¼ cup of chopped carrots (13) calories, and ¼ cup of raw corn kernels (33) calories, 1 cup of cooked quinoa (222) calories, a pinch of salt (1) calories, and pepper (0) calories. Total 373 calories.

Remove the ends of the zucchini and cut it in half. Chop the onion and carrots. Grill the zucchini with a teaspoon of olive oil in a non stick pan. Grill both sides, the zucchini will get softer and you will be able to stick a fork through it easily, that is when it is done cooking. Remove the zucchini from the heat. Add the chopped onion, carrots and the corn kernels to the pan to saute in the left over oil. When the onion begins to look clear and the carrots become softer the vegetables are done cooking. Mix the carrots, corn and onion in one cup of cooked quinoa, you can add some olive oil to the quinoa if you would like, just remember to account for the calories. Add a pinch of salt and pepper and mix the well. Serve the grilled zucchini on the side. Enjoy.

SPICY RICE AND BEAN BOWL 380 CALORIES

This recipe is low in fat, and calories and you will be too if try this tasty lunch. The beans are packed with protein and the brown rice has the complex carbs you need to build muscle and burn fat.

All you need is 1 cup cooked brown rice (218) calories, ½ cup of low sodium canned pinto beans (122) calories, 1 teaspoon olive oil (40) calories, ½ teaspoon of cayenne pepper (0) calories, ½ teaspoon of paprika (0) calories. Total 380 calories.

 

Heat the beans in a saucepan on medium heat with the oil and spices. Add the rice to the pot with the beans and heat to your liking. When you are done, put the contents of the pot in a bowl. Enjoy.

SPICY GRILLED CHICKEN BOWL 504 CALORIES

Spicy foods can jump start your metabolism, it is always good to have a spicy meal once a week to keep you on track with your weight loss goals. Not a fan of spicy food? Never fear, this recipe is full of clean, low fat foods so you can ditch the spicy cayenne pepper and still get lean.

All you need is 4 ounces of grilled chicken breast cubed (124) calories, 1 cup cooked brown rice (218) calories, ½ cup of low sodium canned pinto beans (122) calories, 1 teaspoon olive oil (40) calories, ½ teaspoon of cayenne pepper (0) calories, ½ teaspoon of paprika (0) calories, Total 504 calories.

Grill the chicken breast in a non stick pan or in a George Forman grill, if you chose to use olive oil to grill your chicken, make sure you account for the calories. Make sure you cook the chicken evenly on both sides so that it cooks all the way through. Heat the beans in a saucepan on medium heat with the oil and spices. When the chicken is done cooking, chop it and add it to the beans. Add the rice to the pot with the beans and heat to your liking. When you are done, put the contents of the pot in a bowl. Enjoy.

ASIAN CHICKEN SALAD 442 CALORIES

This Asian chicken salad is perfect for lunch or a light dinner. I promise you will not only fall in love with this salad recipe, but you will use the dressing on everything.

All you need is 4 ounces of chicken breast (124) calories, 2 cups chopped green cabbage (44) calories, one cup baby green (8) calories, 1/8 cup slivered almonds (78) calories, ¼ cup wonton strips (40) calories, ¼ cup of edamame (63) calories, and 1/8 cup of chopped red bell peppers (6) calories. Tossed in an Asian vinaigrette: 1 and ½ teaspoon miso paste (17) calories, 1 and ½ teaspoons sesame oil (60) calories, 1 tablespoon rice vinegar (0) calories, and one teaspoon of freshly squeezed ginger root (2) calories. Total 442 calories.

Grill 4 ounces of chicken breast in a non stick pan or in a george forman grill, just make sure to cook the chicken evenly on both sides to make sure the chicken cooks all the way through. When the chicken is done cooking, remove from the heat and chop into small pieces. Chop the cabbage and the bell peppers into small bite sized pieces, then put them in a salad bowl. Add the cup of baby greens, the slivered almonds and the wonton strips to the salad bowl. You can find both the slivered almonds and the wontons already prepared in the grocery store just make sure you chose the plain ones. Usually edamame is found in the frozen section of the grocery store, if you have frozen edamame you will have to boil it first, then put 1/4 cup of the cooked edamame in the salad bowl. Add the chopped chicken to the salad bowl. For the salad dressing, [...]

FISH TACOS 504 CALORIES

Host taco night at your house, with this delicious recipe you won’t have to use a cheat meal to enjoy time with friends.

All you need is 6 ounces of tilapia (219) calories, 1 tablespoon olive oil (120) calories, 2 ounces of plain non fat greek yogurt (33) calories, ½ teaspoon cayenne pepper (0) calories, ½ teaspoon chili powder (0) calories, 1/8 teaspoon cumin (0) calories, 1 cup of cabbage chopped (22) calories, ¼ cup of chopped tomatoes (5) calories, 1 tablespoon chopped cilantro (0) calories, and 2 small corn tortillas (105) calories. Total 504 calories

Preheat your oven to 350 degrees. Put one tablespoon of olive oil in glass dish and rub the six ounces of tilapia in the oil making sure to cover both sides of the fish, leave the tilapia in the dish.. You can also squeeze some lemon on the uncooked fish if you would like. When the oven is heated, put the tilapia in its dish on the middle rack of the oven. Bake for ten to fifteen minutes until the fish cooks all the way through, it should be flaky but still moist. While the tilapia is baking, mix the two ounces of plain greek yogurt with cayenne pepper, chili powder, and cumin in a small bowl. Chop the cabbage, tomatoes, and cilantro. On a small pan or in the microwave, heat the tortillas. When the tilapia is done cooking, remove it from the glass dish and break it into smaller pieces. Divide the fish between the two tortillas, then and the greek yogurt mix, the cabbage, tomatoes and cilantro. Enjoy.

 

CHICKEN BURRITO 424 CALORIES

Finally a burrito that will definitely satisfy your Mexican food cravings but still keep you on track with your healthy diet.

All you need is a whole grain tortilla (210) calories, ¼ cup of cooked, canned pinto beans mashed no salt (61) calories, one cup of fresh spinach (7) calories, 3 ounces of grilled chicken breast (93) calories, and 2 tablespoons of fresh guacamole (53). Total 424 calories.

Grill three ounces of chicken breast on a non stick pan or a George Forman grill. Make sure you cook both sides of the chicken evenly so that it cooks all the way through. In a small saucepan, heat 1/4 cup of pinto beans and mash them. When the chicken is done cooking, remove it from the heat and chop it into smaller bites. Turn of the heat on the pan where the chicken was cooking but place the whole grain tortilla on there to warm up. place the fresh spinach, the mashed black beans, and the chopped chicken on the tortilla. Add the fresh guacamole to the burrito if you would like, or serve it on the side. You can use a store bought guacamole as long as it is all natural or you can make it yourself, with 1/2 an avacado mashed, 1/4 of a tomato chopped, 1 tablespoon chopped onion, chopped cilantro, and a squeeze of lime juice. Enjoy.