CHICKEN TACOS WITH GUACAMOLE 514 CALORIES

This energy packed meal is filled with complex carbs and protein. A healthy twist on chicken tacos, this is soon to become one of your favorite recipes.

All you need is 3 ounces of grilled chicken breast (93) calories, 2 small corn tortillas (105) calories, ¼ cup shredded low fat cheddar cheese (49) calories, ¼ of an avocado (80) calories, 1 tablespoon chopped red onion (4) calories, ¼ small tomato (6) calories, 1 tablespoon of fresh corn kernels (8) calories, 1/8 cup of shredded lettuce (3) calories, ½ cup of cooked brown rice (109) calories, ¼ cup of canned black beans no sodium (57) calories, a pinch of cumin (0) calories, and pinch of paprika (0) calories, one tablespoon chopped cilantro (1) calorie, and a squeeze of lime. Total 514 calories serves one.

Grill three ounces of chicken breast in a non stick pan or in a George Forman Grill. Make sure you cook both sides of the chicken evenly so that it cooks all the way through. While the chicken is cooking, start making the guacamole. Mash the avocado and mix it with the chopped red onion, chopped tomato, corn kernels and the squeeze of lime. Heat the black beans in a sauce pan with the juice, When the beans are heated remove them from the heat and drain the juice, then mix the beans with the paprika and cumin then toss the cooked brown rice with the beans and heat about a minute longer. When the chicken is done cooking, remove it from the heat and chop it. Warm the tortillas on the same pan that you just cooked the chicken on. Flip the tortilla over after like 30 seconds and melt the shredded [...]

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.

CHICKEN AND VEGETABLE STIR FRY 498 CALORIES

This clean meal has the protein, complex carbs and veggies to make it a complete meal. You are going to be completely full and satisfied after this one and the best part of it all, its under 500 calories!!

All you need is 4 ounces of grilled chicken breast (124) calories, ¼ cup of chopped carrots (13) calories, 1/4 cup of broccoli (8) calories, 1/4 cup of chopped zucchini (7) calories, 1/4 cup of chopped red bell peppers (12) calories,  1/4 cup of chopped mushrooms (5) calories, 1 teaspoon olive oil (40) calories, 1 and ½  tablespoons sesame oil (180) calories, ½ cup cooked brown rice (109) calories, 1 teaspoon liquid aminos (0) calories. Total 498 calories.

In a non stick pan, grill the chicken breast. Remember to cook both sides evenly so that the chicken cooks all the way through. Rinse all your vegetables and chop them into small pieces. Heat the olive oil and sesame oil over medium heat. You can use a wok pan if you have one or a medium size non stick frying pan. Add the carrots and broccoli to the pan right away, let them saute in the oil for about two minutes then add the rest of the vegetables. Remember to stir the vegetables so that they cook evenly and don’t burn. Warm your cooked brown rice, personally i like to add it to the pan with the vegetables so that it gets the flavor of the sesame oil but you can serve it on the side if you like. When the chicken is done cooking, remove it from the heat, you can chop it into smaller pieces and toss it in with the vegetables as well or you [...]

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.

VEGAN LETTUCE WRAPS 248 CALORIES

Lettuce wraps are an awesome low carb food, this recipe will also take out all the unnecessary fats and oils and leave you with a clean vegan meal that is delicious and filling.

All you need is 4 pieces of bib lettuce (14) calories, ¼ cup chopped water chestnuts (30) calories, 1/8 cup of chopped onions (8) calories, 1 cup chopped mushrooms (21) calories, 1 large zucchini (55) calories, 1 tablespoon sesame oil (120) calories, and 1 and ½ teaspoons rice vinegar (0) calories. Lettuce wraps total 248 calories.

Heat one tablespoon of sesame oil in a non stick pan. Add 1/4 cup of chopped water chestnuts and 1/8 cup chopped onion to saute in the pan for about three minutes. Chop the zucchini and the mushrooms, and add them to the pan. Rinse the four pieces of bib lettuce and put them on a large plate. Put one and a half teaspoons of rice vinegar in a small bowl, when the onions, zucchini, mushrooms, and water chestnuts are done cooking, take the mixture out of the pan toss it in rice vinegar. Then divide the mix evenly between the four pieces of bib lettuce. You can add more rice vinegar or sesame oil if you would like, but just make sure you account for the calories. Enjoy.

CHICKEN BURRITO WITH CHEESE 448 CALORIES

A Healthy chicken burrito packed with protein, but low on calories. You will stay full all day with this recipe.

All you need is a whole grain tortilla (210) calories, ¼ cup of cooked pinto beans mashed no salt (61) calories, one cup of fresh spinach (7) calories, 3 ounces of grilled chicken breast (93) calories, 2 tablespoons of fresh guacamole (53) calories, and 1/8 cup of shredded low fat cheddar cheese (24). Total 448 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. Add the 1/8 cup of shredded cheddar cheese to the tortilla to melt. 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 avocado mashed, 1/4 of a tomato chopped, 1 tablespoon chopped onion, chopped cilantro, and a squeeze of lime juice. Enjoy.

BLUEBERRY GRANOLA 381 CALORIES

Love granola? I do! And this is one of my favorite granola recipes because its filling and sweet.

All you need is ½ a cup of organic granola (130) calories, 2 cups unsweetened soy milk (141) calories, 2 tablespoons almonds sliced (68) calories, ½ cup of blueberries (42). Total 381 calories serves one.

Put 1/2 of a cup of organic granola in a cereal bowl, add 2 tablespoons of sliced almonds, and 1/2 cup of fresh organic blueberries to the bowl. Top your granola bowl off with 2 cups of unsweetened soy milk and Enjoy.

 

BREAKFAST BURRITO 299 CALORIES

A healthy spin on the breakfast burrito, this recipe will fool you into thinking you are having a cheat meal.

All you need is one wheat tortilla (130) calories, two egg whites (50) calories,  ¼ cup low fat shredded cheddar cheese (49) calories ,two slices of turkey bacon (70) calories. total 299 calories serves one.

Cook two slices of turkey bacon in a non stick pan. Remove the yolk from two eggs and discard. Scramble the egg whites in a bowl. When the turkey pieces have full cooked, use a spatula to slice them into smaller pieces and remove them from the pan. Scramble the egg whites in the pan. In another pan, lightly heat the wheat tortilla put the 1/4 cup of low fat cheddar onto the tortilla while still in the pan to melt. When the cheese has melted, remove the tortilla from the pan and add the egg whites and turkey bacon to the tortilla. Wrap the tortilla into a burrito and you’re done. If you choose to use a salsa, try to pick out a low sodium choice and remember to account for the calories. Enjoy

PEANUT BUTTER TOAST W/ BANANA 428 CALORIES

This super quick and easy breakfast is perfect for people on the go.

All you need is  two slices of wheat toast (133) calories two tablespoons natural unsweetened peanut butter (190) calories 1 medium banana (105) calories. Total 428 calories serves one.

Toast two pieces of wheat toast. Spread one tablespoon of all natural unsweetened peanut butter on each slice of toast. Slice the banana into thin slices and put them on top of the toast. Or if you need to take your breakfast on the go, put the slices of peanut butter toast together like a sandwich and take the whole banana with you. Enjoy