Everyone should eat breakfast! It can be easy and fast AND healthy! Breakfast should range from 200-300 calories. I usually stick with a high Protein breakfast because for me, protein keeps me fuller longer. Try to keep heavy fats out of your breakfast like butter and use good fats like avocados and nut butters. Also try to keep the sugar to all natural like fruit!! I am horrible at adding greens to breakfast but if you love omelettes, add lots of spinach!! Try to use salt-free seasonings like Mrs. Dash!
Also make sure you take your vitamins! :)
Breakfast #1:
1/2 cup Egg Whites 67 calories
1/8 cup Fat Free Kraft Cheddar Cheese 22 calories
1/2 Light English Muffin, toasted 50 calories
3 oz Fresh Fruit (Blueberries 22 calories, Strawberries 27 calories, Kiwi 42 calories)
3 Tbsp Fat Free Sugar Free Creamer 45 calories
1 Breakfast Blend K cup 2 calories
208-228 Calories
*Make like an open faced sandwich!
Breakfast #2:
1/2 cup Oatmeal 150 calories
1/2 scoop Chocolate Whey Isolate Protein Powder 70 calories
1/2 Banana 52 calories
272 Calories
*Mix with 2 Tbsp water and microwave for 2 min!
Breakfast #3:
1/2 cup Egg Whites 67 calories
1/8 cup Fat Free Kraft Cheddar Cheese 22 calories
1/2 Light English Muffin, toasted 50 calories
1 oz Fresh Fruit (Blueberries 16 calories or 2 oz Strawberries 18 calories)
3 Tbsp Fat Free Sugar Free Creamer 45 calories
1 Breakfast Blend K cup 2 calories
204 Calories
*Make like an open faced sandwich!
Breakfast #4:
1 Tbsp Almond Butter 90 calories
1/2 Light English Muffin, toasted 50 calories
1 Farm Fresh Egg 70 calories
210 Calories
*Spread the almond butter on the English muffin!
Breakfast #5:
1 Farm Fresh Egg 70 calories
1 slice Aunt Millie's Whole Wheat 35 Cal. Bread, toasted 35 calories
1/4 Fresh Avocado 58 calories
3 Tbsp Fat Free Sugar Free Creamer 45 calories
1 Breakfast Blend K cup 2 calories
210 Calories
*Spread the avocado on top of the bread then put the egg on top!
Breakfast #6:
2 Farm Fresh Eggs 140 calories
2 oz Fresh Baby Spinach, roughly chopped 2 calories
2 Tbsp Yellow Onion, diced 1 calories
1 slice Aunt Millie's Whole Wheat 35 Cal. Bread, toasted 35 calories
3 oz Fresh Fruit (Blackberries 37 calories, 1 Kiwi 42 calories)
1 Tea bag with a tsp of Stevia 0 calories
215-220 Calories
*Make an omelet with the eggs, spinach, and onions!
Breakfast #7:
1 cup Plain 0% Chobani Greek Yogurt 130 Calories
1 oz Strawberries, chopped 9 calories
1 oz Blueberries, chopped 10 calories
1 slice Aunt Millie's Whole Wheat 35 Cal. Bread, toasted 35 calories
3 Tbsp Fat Free Sugar Free Creamer 45 calories
1 Breakfast Blend K cup 2 calories
231 Calories
*Mix fruit with the greek yogurt all together!
Breakfast #8:
1 scoop Chocolate Whey Protein Powder 140 calories
1 cup Original Almond Milk 60 calories
3 oz Fresh Fruit (Blueberries 20 calories or Strawberries 27 calories)
220-227 Calories
*Mix the protein powder with the milk!
Breakfast #9:
1 Farm Fresh Egg 70 calories
1 slice Aunt Millie's Whole Wheat 35 Cal. Bread, toasted 35 calories
2 Tbsp Fresh Avocado 34 calories
1/2 cup Fresh Raspberries 32 calories
240 Calories
*Egg goes on top of Bread and smear the avocado on top!
**I like to puree 2 Avocados with 1 sm. Roma Tomato and 1 sm. Yellow Onion makes 32 Tbsp total
Wow has it been cold!!! This winter has been pretty harsh lately and this soup is exactly what you need to refuel! I had the opportunity to watch my boyfriend's mom, Brenda, cook a few times and she's a total chef! She makes the best food ever and has a lot of experience. Last fall, we all got together and made yummy fall soups/stews/lasagna/etc. for the freezer so they're easy to pop in the microwave!! It was so much fun cooking all day and getting to eat what everyone made later in the year :) That being said this recipe came from that wonderful day!! I only made a few alterations like less EVOO and instead of pancetta I used bacon! Other than those, her recipe is AMAZING! It did take a while to prep everything and the cooking process is a bit longer than I'd like but it made 17 CUPS! Thus, pop a few in the freezer for another cold day!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 8 with leftovers
Time: 2 1/2 hours
Prep: 30-40 min
What You'll Need:
2 cups Cooked Pasta (I used Red Lentil pasta b/c it s fat free and high in protein)
4 oz Bacon (mine came to 7 slices)
1 1/2 cups Yellow Onion
2 cups Carrots
2 cups Celery
2 1/2 cups Butternut Squash
10 oz Fresh Baby Spinach
1 (28 oz) can Diced Tomatoes (no salt added)
1 (15 oz) can Cannellini Beans (no salt added)
6 cups Chicken Stock (no salt added)
1/2 cup Dry White Wine (I used Pinot Grigio)
2 Tbsp Traditional Basil Pesto
4 Garlic cloves (minced)
1 Tbsp EVOO
1 Bay Leaf
2 tsp Fresh Thyme (chopped)
1 Tbsp Kosher Salt
1 Tbsp Pepper
Directions:
1. Dice the Onion, Celery, Carrots, and (peel and dice) the Butternut Squash. Set aside
2. Then dice your Bacon. Set aside
3. In a large pot, add Bacon and EVOO. Cook until lightly browned
4. Add Onion, Celery, Carrots, Butternut Squash, Thyme and Garlic. Stir and cook until the vegetables begin to soften
5. Then add the Tomatoes, Chicken Stock, Salt, Pepper, and the Bay Leaf. Bring it all to a boil, then simmer, uncovered, for 30 min. Vegetables should be soft
6. While you're waiting on the soup, start the pasta. I took 2 cups uncooked Pasta and it made just a little over 2 cups cooked. Drain, measure out, and set aside
7. Add the beans and cooked pasta. If it's too thick add more Chicken Stock, I didn't
8. Next add the Spinach and cook until wilted
9. Finally, add the Wine and Pesto. Warm and ditch the Bay Leaf
10. Serve with some Bread or a Salad, enjoy!!
*Mine made about 17 cups worth! I froze most of them. I served it with a lovely Artisan Roll and topped it with some grated Parmesan.
1 Serving Size:
2 cups Minestrone Soup 241 calories
2 tsp Grated Parmesan Cheese 20 calories
1 Artisan Roll 120 calories
Total Calories: 381 Calories
**Thank you again, Brenda, for opening up your awesome kitchen and taking the time to let me help :) I just love this recipe and your company!
I love chili but I sometimes get lazy with it. So this week I ran to the grocery store and thought I'd "spice" up my chili!!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 4 with (left overs)
Time: 45-60 min
What You'll Need:
1/2 lb Extra Lean Jennie-O Ground Turkey
1 Green Pepper
1 Red Pepper
1 Medium Yellow Onion
2 Garlic cloves, minced
1 can No Salt Added Chili Beans
1 can No Salt Added Black Beans, drained and rinsed
1 can No Salt Added Kidney Beans
1 can No Salt Added Tomato Sauce
1 can Rotel Diced Tomatoes with Green Chilies
1 Mrs. Dash Chili Seasoning Packet
1 Tbsp Red Pepper Flakes
Salt & Pepper to taste
Directions:
1. Rinse and drain Black Beans, set aside
2. Dice Onions and Peppers, set aside
3. In a large pot add Ground Turkey, Garlic, Peppers, Red Pepper Flakes and Onions. Cook until meat is thoroughly cooked **The extra lean ground turkey has no fats to drain :)
*Before:
*After:
4. Add Seasoning Packet, all the Beans, Tomatoes, and Tomato Sauce
5. Let this simmer for about 30-40 min
6. Pair with some yummy corn bread and enjoy! :)
*Mine made 10 cups worth! If you don't dig corn bread, I recommend serving it with a salad or some rolls.
1 Serving Size:
2 cups Chili 412 calories
1/9 cup Fat Free Shredded Cheddar 11 calories
1 Corn Bread Muffin (Jiffy) 170 calories
Total Calories: 593 Calories
I never liked tomato soup until like a year ago! I found my love for it after I tried Panera Bread's Creamy Tomato Soup, but eating there every week for some soup (soup is my favorite food lol) is expensive. So naturally, I looked up copy cat recipes for Panera Bread's Creamy Tomato Soup! I saw this recipe: http://www.thenovicechefblog.com/2013/09/creamy-tomato-soup-panera-copycat-recipe/ and eventually I changed it so much it no longer is Panera's Creamy Tomato Soup but a healthier version and DELICIOUS :) Plus there are only 64 calories per cup!!! Everyone who has tried my recipe says they love it so I thought I'd share!!
*You will need a blender or an immersion bender for this recipe!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 4 (with leftovers)
Time: 30 min
What You'll Need:
2 (28 oz) cans Dei Fratelli All Natural Whole Tomatoes
1 Large Yellow Onion, sliced
10 Big Fresh Basil leaves, roughly chopped
4 garlic cloves, minced
1 cup Chicken Stock or Broth (try to use reduce sodium)
1/4 cup Fat Free Half and Half
1 Tbsp Sugar (regular sugar cane not Stevia)
1 Tbsp EVOO
1/2 tsp Dried Oregano
1 Tbsp Kosher salt
1 Tbsp Pepper
Directions:
1. Slice your Onion, roughly chop your Basil. Set aside
2. In a large pot add EVOO, Garlic and Onions. Saute until translucent
*Before:
*After:
3. Add Peeled Tomatoes (juice and all), Chicken Broth/Stock, and Sugar; bring to a simmer
4. Cook uncovered until it's thickened
5. Add Half and Half, Basil, Oregano, Salt, and Pepper. Cook for 3-5 min more
6. Using an immersion blender (or a blender), puree soup to your preference. I like some chunks left but that's your call
7. Once you've got the consistency you like, taste it. It might need more Salt/Pepper or more Half and Half or even more Basil. Season to taste :)
8. Serve up and enjoy!
*Mine made about 11 cups worth! Serve with a salad (with light dressing*) and some bread*! Calories will vary using different dressings and breads!
1 Serving Size:
2 cup Tomato Basil Soup 128 calories
1 tsp Parmesan Cheese 20 calories
3 oz Salad 20 calories
1 Tbsp Dressing* 35 calories
1 Slice Bread* 50 calories
Total Calories: 253 Calories
Snow day yummies :) I have been wanting to try a new soup recipe so today was perfect!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 8
Time: 20 min prep 40 min cooking time
What You'll Need:
1 lb Extra-Lean Ground Turkey
3 cloves garlic, minced
1 Large Yellow Onion, sliced or diced
1 pound red potatoes, diced 1.8 lbs
3 cups Baby Spinach
5 cups Chicken Broth
1/4 cup Fat Free Half and Half Cream 1 Tbsp dried Oregano
1 Tbsp dried Basil
2-3 Tbsp Red Pepper Flakes
1 Tbsp Salt-Free Italian Seasoning
1 Tbsp Extra Spicy Mrs Dash
1 bay leaf
1 tsp Kosher salt and freshly ground black pepper
Directions:
1. In a large pot (lightly sprayed with non-fat cooking spray), add Ground Turkey. Season with 1-2 Tbsp Red Pepper Flakes, 1 Tbsp Italian Seasonings, 1 tsp Kosher Salt, 2 tsp Pepper, and 1 Tbsp Extra Spicy Mrs Dash (This is my version of Italian sausage seasoning blend)
2. Start to cook meat, when half is still pink add Onions, Garlic, Basil, Oregano and some more Red Pepper Flakes. Cook until Ground Turkey and Onions are cooked through
*Before:
*After:
3. Stir in Chicken Broth, bay leaf, and bring to a boil
4. Add Potatoes, cover and cook until tender
4. Stir
in spinach until it begins to wilt but still bright green (no cover)
*Before:
*After:
6. Then stir in Half and Half until heated through; season with salt and pepper as needed
7. Measure out and enjoy!
*This made 12 cups worth! I recommend pairing the Soup with some Salad and 1/8 of a French Baguette!
1 Serving:
2 cups of Soup 170 calories
2 tsp Parmesan 20 calories
Total Calories: 190 Calories
*Thank you to this lovely website for this recipe! I just changed the ingredients to fit my dietary needs! http://damndelicious.net/2014/10/29/sausage-potato-spinach-soup/
I don't make burgers often but I love trying new recipes I think up! LOL Thus, this one was a success!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Serves 2-4 people
Time: 20 min
What You'll Need:
8-10 oz Extra Lean Ground Turkey (Jennie-O)
1 cup Fresh Spinach (or 1 oz)
1 small Yellow Onion
1 Avocado (ripe)
1 oz Goat Cheese
1 tsp minced Garlic
2 Tbsp Extra Spicy Mrs. Dash
1 tsp Lemon Pepper Mrs. Dash
1 tsp Tony Chachere's Original Creole Seasoning
1/2 tsp Italian Seasoning (salt-free)
1/2 tsp Salt & Pepper
Directions:
1. Dice onions, set aside
2. In a skillet, lightly spray with non-fat cooking spray and add Spinach, Garlic, and Onions. Saute lightly
3. In a mixing bowl add Ground Turkey, Goat Cheese, and Seasonings
4. Add satueed Onions, Garlic, and Spinach to the mixing bowl
5. Mix well, make into mini patties or 2 large patties
6. In a skillet, place patties and cook thoroughly (no longer pink)
*Before:
*After:
7. Slice up the Avocado and place 1/4 onto your Burger along with small Goat Cheese crumbles
8. Serve with a Salad or Sweet Potato Fries!
*Mine made 4 Burgers!
1 Serving Size:
2 Small Patties 215 calories
1/2 Large Sweet Potato 82 calories
1 Tbsp Light Ranch 40 calories
1/4 Fresh Avocado 57 calories
Total Calories: 395 Calories
