Perfect for a busy week ahead! Quick, easy, & healthy too!!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Makes 12 servings
Time: 25 min
What You'll Need:
2 cups Egg Whites (I used Egg Beater Brand)
3 oz Red Pepper, diced
3 oz Green Pepper, diced
2 oz Red Onion, diced
1 oz Mushrooms, diced
1.5 oz Baby Spinach
1/2 cup Fat Free Shredded Cheddar Cheese (or whatever you like)
Very tiny pinch of Salt & Pepper
Directions:
1. Preheat oven to 350, lightly spray a muffin tin
2. Saute veggies for 5-10 min
3. Add Egg Whites to muffin tin, 3/4 full
4. Add 1-2 Tbsp of Veggie mixture to each muffin
5. Top with Shredded Cheese
6. Bake for 15-20 min
7. Let cool for about 5-10 min and store in the fridge for the week or serve hot!! Enjoy!
*Feel free to add additional veggies and meats!
Serving Size:
2 Muffins
Total: 74 Calories 12.6 grams Protein
So good and so comforting :) I enjoy this in the AM or PM :P
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Makes 1 serving
Time: 5 min
What You'll Need:
30 grams Dried Oats
2 oz Red Delicious Apple, diced (with or without peel)1 dash Ground Cinnamon (or Pumpkin Spice :)
1 tsp Light Brown Sugar
1/8 cup Original Almond Milk
Directions:
1. In a microwavable bowl add Oats, Apple, Cinnamon, and Water. Microwave for 2 min
2. Add Almond Milk and microwave for an additional 2 min
3. Top with Brown Sugar and stir together!
4. ENJOY!
1 Serving Size:
Baked Apple Oatmeal
Total: 159 Calories
This recipe I got from Pinterest, http://pinchofyum.com/crockpot-quinoa-chicken-primavera but I modified it slightly! I just had to share it!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Makes 11 servings
Time: 4-6 hours
What You'll Need:
1½ cups Quinoa, uncooked
1 lb 4 oz Boneless Skinless Chicken Breasts
6 cups Chicken Broth
6 cloves Garlic, minced
1 tsp Salt, Pepper, Dried Thyme, Dried Basil, & Dried Parsley
1 bunch Asparagus, diced (13 oz)
1/4 cup Pesto (feel free to add more but it will change the nutritional info)
2½ cups Frozen Peas
2 tsp Lemon Juice
2 tsp Parmesan for topping
Directions:
1. Lightly spray the inside of the crockpot with cooking oil, add the Chicken, Quinoa, 4 cups Broth, Garlic, and a pinch of Salt, Pepper, Thyme, Basil, & Parsley. Cook covered on low for 4-6
hours
2. When
the Quinoa and Chicken are done it will be very thick. Add 2 cups Broth and stir
3. Stir in the Pesto, Peas, and Lemon juice and cover to heat through
4. In a skillet that's been lightly sprayed with cooking oil,
add the Asparagus and saute for about 10 minutes, until the asparagus is
lightly browned
5. Add the asparagus to the crockpot
and stir to combine
6. Measure out and enjoy! Add 2 tsp Parmesan cheese on top!
*Makes 11 servings of 1 cup!
1 Serving Size:
1 cup Crockpot Quinoa Chicken Primavera 200 cal
2 tsp Parmesan Cheese 20 cal
Total: 220 Calories
Brian loves Potatoes and Garlic! So here is an easy and healthy way to enjoy Red Potatoes and roasted Garlic!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Makes 4 servings
Time: 35-40 min
What You'll Need:
1 small bag of Petite Red Potatoes
9-10 Whole Cloves of Garlic
1/4 tsp Kosher Salt
1/4 tsp Black Pepper
Directions:
1. Preheat oven to 400 degrees
2. On a lightly sprayed cooking sheet, place Potatoes and Garlic evenly on sheet
3. Sprinkle Salt & Pepper on them
4. Cook for 20-30 min, flipping them after 15 min
5. Measure out and enjoy!
*Makes 4 servings of 1 cup!
1 Serving Size:
1 cup Roasted Garlic & Potatoes
Total: 111 Calories
This recipe I got from a friend in a Beachbody Accountability Group! Her name is Kim, and I had to post this because it was too EASY and too GOOD not to!
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!
Makes 5 servings
Time: 20 min
What You'll Need:
1 package (about 7 oz) Lean Turkey Sausage, in slices
1 Red Onion, diced
1 Red Bell Pepper, diced (5 oz)
1 Orange Bell Pepper, diced (6.5 oz)
1 Yellow Bell Pepper, diced (4.5 oz)
1/2 tsp Dried Basil
1/2 tsp Dried Italian Seasoning
1/4 tsp Black Pepper
Directions:
1. Put everything into a large sauce pan, saute until peppers are soft! About 10-15 min
2. Measure put and enjoy!
*I ate this with nothing else but it would be great with Brown Rice or Quinoa!!
**Makes 5 servings of 1 cup!
1 Serving Size:
1 cup Sausage Pepper & Onion Dish
Total: 180 Calories
