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.

SMOKEY TEMPEH GREEK SALAD 334 CALORIES

Tempeh is a great source of vegan protein. Topped on this Greek salad, the smokey tempeh almost tastes like gyro. This vegetarian salad is your one stop shop for fiber, protein, and essential fats, not to mention flavor. Take out the feta cheese or replace it with your favorite vegan cheese to make this a vegan option.

All you need is 2 ounces of smokey tempeh (115) calories, if you are using tempeh strips, use 2 and 1/2 strips, 1/8 cup low fat feta cheese (45) calories, 6 pitted kalamata olives chopped (76) calories, ¼ cucumber diced (9) calories, ¼ of a tomato diced (6) calories, 2 cups romaine lettuce (16) calories. low fat greek dressing : 1 and ½ teaspoons extra virgin olive oil (60) calories, 1 teaspoon red wine vinegar (1) calories, two shakes balsamic vinegar (1) calories, 1 teaspoon lemon juice (1) calories, ½  small garlic clove crushed (1) calories, 1 parsley leave chopped (1) calories,  ½ teaspoon Dijon mustard (2) calories. Total 334 calories.

Grill the smokey tempeh on a non stick pan, the tempeh doesn’t need to cook long you just want both sides to brown a little. While the tempeh is grilling, crush and chop a half clove of fresh garlic, finely chop the parsley very well. Mix the garlic and parsley and all the other ingredients for the salad dressing in a small bowl, and put it in the fridge. Chop the six pitted kalamata olives and tomatoes into small chunks. Peel 1/4 of a cucumber and chop it. Wash and chop two cups of romaine lettuce. When the tempeh is done cooking, remove it from the heat and chop it. Put the lettuce, feta cheese, kalamata olives,cucumber, tempeh, [...]

TILAPIA AND BROCCOLI 330 CALORIES

If you are a fan of fish, then you are going to love this recipe. It is so simple but so delicious. You can add more spices if you would like, just remember to account for the calories.

All you need is 6 ounces of tilapia (219) calories, 2 teaspoons olive oil (80) calories, a dash of pepper (0) calories, 1 teaspoon of paprika (0) calories, 1/4 of a teaspoon ground cumin (0) calories, One cup of broccoli (31) steamed or raw. Total 330 calories.

Preheat your oven to 350 degrees. In a glass baking dish, put the olive oil, the paprika, and the cumin. Rub the tilapia in the oil and spices until the mixture covers the fish, and lay the tilapia flat in the baking dish. When the oven is ready put the tilapia in there to bake for about 20 minutes, checking the fish regularly because some cuts may cook faster than others. Check the fish with a fork when it becomes flaky that is when it is ready. You have the option to add the broccoli to the baking dish about half way through cooking, you can steam it, or you can eat it raw. When the fish is done cooking, remove it from the dish and put it on a plate with the broccoli, if there is any left over olive oil in the baking dish, you can drizzle it over the broccoli and then add a dash of pepper. Enjoy.

LENTIL SOUP 203 CALORIES

Try this delicious lentil soup recipe. Its vegan, its low in calories and it is definitely filling. Perfect for a rainy day or when you need something hearty.

All you need is one teaspoon olive oil (40) calories, ¼ of an onion diced (7) calories, ¼ of a carrot sliced (6) calories, 1 and ½ cup low sodium organic vegetable broth (18) calories, ¼ cup dry lentils (130) calories, dash of pepper (0) calories, 1/8 teaspoon of dried thyme (1) calories, 1 teaspoon lemon juice (1) calorie. total 203 calorie.

Saute the onions and carrots in a pot for 5 mins until they are soft. Add everything but the lemon juice into the pot, reduce heat to a simmer, cover the pot and cook until lentils are soft, it will take about 40 minutes, stirring occasionally. Stir in lemon juice before serving. Enjoy.

TURKEY SANDWICH 308 CALORIES

A healthy spin on the classic turkey sandwich. You don’t have to re-invent the wheel to transform into a healthier lifestyle, you just have to make subtle changes and healthier choices.

All you need is Two slices of wheat bread (133) calories, four slices of turkey lunch meat (114) calories, two teaspoons yellow mustard (7) calories, ¼ cup of alfalfa sprouts (2) calories, one tomato slice (4) calories, and a slice of low fat cheddar cheese (48) calories. Total 308 calories.

Toast two slices of wheat bread, you can also leave the bread plain if you prefer. Spread two teaspoons of yellow mustard evenly across both slices of bread. Add the four slices of turkey meat, alfalfa sprouts, cheddar cheese, and tomatoes slices in any order you prefer and close the sandwich. Enjoy

CHICKEN AND BROCCOLI 297 CALORIES

This super simple chicken recipe will keep you on track with your healthy eating habits. Its low in calories and you only need three ingredients.

All you need is 6 ounces of chicken breast (186) calories, 2 teaspoons olive oil (80) calories, a dash of pepper (0) and one cup of broccoli (31). Total 297 calories.

Grill six ounces of grilled chicken breast on a non stick pan with two teaspoons of olive oil. Remember to cook each side evenly and cut into the center to make sure the chicken is cooked all the way through. If you are using a George Forman grill you wont need the olive oil. You can put some of it on your broccoli if you would like or discard it all together. While the chicken is cooking, rinse one cup of chopped broccoli. You can prepare this broccoli any way you like, steamed, raw or grilled in the pan with the remainder of the olive oil after the chicken is done cooking. Enjoy.

BREAKFAST SCRAMBLE 257 CALORIES

A healthy breakfast scramble for those mornings when you have a little bit more time to cook. This recipe is definitely family friendly so feel free to double and triple this recipe and get your loved ones on board with your healthy eating habits.

All you need is a  ¼ onion chopped (7) calories, ¼ red bell pepper chopped (9) calories, one teaspoon olive oil (40) calories, one cup red baby potatoes (151) calories, two egg whites (50) calories. Total 257 calories.

Cook a cup of red baby potatoes in a pot of boiling water. You only need enough water to cover the potatoes. While the potatoes are boiling, saute the chopped onions and bell peppers in a teaspoon of olive oil in a non stick pan. When the potatoes have softened, add them to the onion and bell pepper mix. Remove the yolk from two eggs and discard them. Scramble the egg whites in a bowl and add them to the mixture in the pan. Continuously scramble all the ingredients together. When the eggs whites are cooked and the potatoes are soft, you are ready to eat. Enjoy.

WHOLE WHEAT BAGEL 350 CALORIES

A small tweak to your normal breakfast bagel can make all the difference. These small changes can turn a typical breakfast into a healthy low calorie meal.

All you need is one Whole wheat bagel (260) calories, 3 tablespoons low fat cream cheese (90) calories. Total 350 calories serves one.

Cut a whole wheat bagel in half and toast it. Measure out 3 tablespoons of low fat cream cheese and spread it across the toasted bagel halves. Enjoy.

SOUTH WEST BREAKFAST SKILLET 339 CALORIES

Try out this healthy spin on a breakfast skillet. This is a recipe the whole family will love, this recipe like all my recipes are for one, so if you are making it for the family make sure multiply the ingredients.

All you need is ¼ onion chopped (7) calories, ¼ red bell pepper chopped (9) calories, one teaspoon olive oil (40) calories, one cup boiled red baby potatoes (151) calories, 3 ounces ground turkey (82) calories, two egg whites (50) calories. Total 339 calories serves one.

Boil one cup of red baby potatoes. Chop 1/4 of an onion and 1/4 of a bell peppper into small pieces. Saute the onions and bell peppers on medium heat in a pan with a teaspoon of olive oil. Let the mixture saute for one minute then add the ground turkey and continue to saute for about 10 minutes. The potatoes should be boiled by now, add them to the mixture and let cook an extra two minutes. While the mixture is still cooking, discard the yolk from two eggs and scramble the egg whites. Add the egg whites to the pan and scramble the whole mixture together until the eggs and turkey are fully cooked. Enjoy

 

TURKEY BACON EGG WHITE OMELET 202 CALORIES

This healthy omelet has all the elements of a great omelet with half the calories and fat.

All you need is three egg whites (75) calories, one cup spinach (7) calories, 1/8 cup feta cheese (50) calories, two slices of turkey bacon chopped (70) calories. Total 202 calories serves one.

Cook the slices of turkey bacon in a small non stick pan. While the bacon is cooking, remove the yolk from three eggs and discard. Scramble the three egg whites in a bowl. When the bacon is cooked used a spatula to cut the bacon into smaller pieces, then remove from pan. Add the eggs to the pan but do not scramble so that the eggs cook together covering the pan. Check to see if the egg is ready to flip by lifting the sides with a spatula. Flip the egg over when it is ready and cook the other side. After a minute of cooking the other side, add the feta cheese to the egg to melt. When the cheese is melted and the the egg is cooked add the turkey bacon and the spinach and fold it over to make the perfect omelet. Remember you can use the whole egg if you would like just don’t forget to account for the calories. Enjoy.