Meals
All recipes we have tried with our families to bring you the best tasting and time friendly recipes.
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Serves1
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2 eggs
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2 slices of deli ham or turkey
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2 slices of pepper jack cheese
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Salt & pepper to taste
Breakfast | 10 minutes
Egg n' Ham Slabs
Directions
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Fry the ham in a skillet until browned. Once cooked place on a plate and add 1 slice of pepper jack cheese to each piece of ham.
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Fry the eggs in the same pan until cooked through. Place on top of the cheese. Roll the ham over the eggs and cheese for easier eating.
Serves 2
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2 hard boiled egg
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2 tablespoon of mayo
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1 tablespoon of mustard
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Salt, pepper, & paprika to taste
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1 chopped green onion
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4 slices of whole wheat bread
Lunch | 15 minutes
Egg Salad Sandwich
Directions ​​
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​Peel boiled eggs and mash them with a fork
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Add mayo and mustard and stir until combined
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Add chopped green onions and seasonings and stir until mixed.
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Serve on toasted bread or a leaf of lettuce.
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Serves 6
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5 chicken breasts
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1 green bell pepper
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1 orange bell pepper
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1/2 a package of matchstick carrots
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1 chopped red onion
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1 head of broccli
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1 container of mushrooms
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1 can of bamboo
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1 can of sliced water chestnuts
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1 can of bean sprouts
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Dinner | 35 minutes
Stir Fry
Directions
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Butterfly then slice the chicken thin. Cook in 1 tablespoon of butter in a wok or large skillet.
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Slice peppers and onions thin and add them, the mushrooms, and the carrots to the wok.
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Open and drain all cans then add them to the wok.
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Cook until veggies soften and chicken is cooked thru.
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Optional*- add your favorite sauce (orange chicken, szechuan, stir fry sauce, sweet n sour, etc)
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Serve over cauliflower rice or zucchini noodles with soy sauce.
Serves 6
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6 chicken breasts
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1 green bell pepper
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1/4 cup sliced grape tomato per person (optional)
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1/2 a package of matchstick carrots
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1/2 chopped red onion
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6 cups of romain lettuce
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6 cups of spinach
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1/2 cubed avocado per person (optional)
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Salt and pepper to taste
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Dinner | 20 minutes
Chicken Avocado Salad
Directions
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Heat skillet at medium heat and spray with cooking spray. Cube the chicken and add to the pan. Cook until no longer pink.
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Meanwhile chop the romaine and spinach and place in a large bowl.
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Chop the remaining veggies and add to the bowl.
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Separate the salad onto 6 plates and top with chicken, avocado, and tomato.
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Serve with your favorite low fat dressing.
Snacks
The great thing about snacks is they just have to please you!
These are some of our favorite snacks from grab n go to light prep.
1/4 cup serves 1
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180 calories
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1g of fat
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6g of carbs
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6g of protein
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4g of fiber
Quick Snack| Grab n' Go
Raw Almonds
Info
Almonds are a tree nut.
They are full of antioxidants and nutrients.
Almonds help maintain healthy blood sugar, cholesterol, and weight.
Almonds are found in most grocery stores in the produce section and the snack section near beef jerky, peanuts, and popcorn.
You can portion them into 1/4 cup snack baggies for an easy grab n go snack option.
1/4 cup Serves 1
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160 calories
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13g of fat
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8g of carbs
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5g of protein
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1g of fiber
Quick Snack | Grab n' Go
Raw Cahsews
Info
​ Cashews are a tree nut.
They are full of vitamins and minerals including folic acid.
Cashews help our immune system, heart health, blood health, and protect against aging Cashews are found in most grocery stores in the produce section and the snack section near beef jerky, peanuts, and popcorn.
You can portion them into 1/4 cup snack baggies for an easy grab n go snack option.
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1 cup serving size
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31 calories
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0.3g of fat
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6g of carbs
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*These nutrition facts are based on air popped popcorn with out oil, butter, or salt added.
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Snack | 10 minutes
Air Popped Popcorn
Directions
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Follow the directions for your air popper then portion your popcorn into 1 cup servings.
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Info
Popcorn is a favorite snack among many but is easy to make unhealthy.
Popcorn is a type of corn.
It is good for your digestive system, cholesterol, blood sugar, is rich in polyphenols, and prevent fast aging.
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