Blog

12 Dec 2012
12 Dec 2012

Ingredients

  • 2 ½ Cup Gluten free Oats (slow cook)
  • 1 ½ Cups Chocolate Whey Protein Powder
  • 1 Teaspoon cinnamon
  • 2 Tablespoons organic peanut or almond butter
  • 3 egg whites
  • 2 mashed bananas OR ½ cup organic apple sauce
  • 1 Tablespoon honey4 tablespoons organic skim milk

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 portion size baking potato or sweet potato
  • 1 Tbsp. olive oil
  • Fresh or dried herbs such as; rosemary, thyme, parsley, oregano (fresh is best)
  • Salt & pepper

12 Dec 2012
12 Dec 2012

Ingredients

  • 4 portions chicken breast (120gm-15ogm each)
  • 4 green onions, sliced
  • 2 Tbsp. fresh cilantro, chopped
  • 1 jalapeno, seeded and minced
  • 3 cans red enchilada sauce
  • 8 small brown rice tortillas
  • 1 cup reduced fat Mexican or cheddar cheese, shredded
  • 2 cups lettuce shredded
  • 1/2 cup light sour cream
  • 1 tomato, diced
  • 1 can (2 oz.) black sliced olives

12 Dec 2012
12 Dec 2012

Ingredients

  • 1/2 cup rice flour
  • 1/4 cup tapioca flour
  • 1/2 cup granulated Stevia sugar substitute
  • 1/4 cup unsweetened cocoa powder
  • 1/2 tsp. baking powder
  • 1/4 tsp. salt
  • 1/4 cup olive oil
  • 2 tsp. vanilla extract
  • 6 egg whites, beaten
  • 1/4 cup unsweetened applesauce
  • 1/4 cup water
  • 1/3 cup raw walnut pieces

12 Dec 2012
12 Dec 2012

Ingredients

  • 2 egg whites
  • 1/3 cup Ezekiel breadcrumbs (thaw bread and use food processor or blender to crumble) or ground gluten-free oatmeal.
  • 4 tbsp. reduced – fat Parmesan cheese, grated, divided
  • 2 portions boneless chicken breast

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 whole egg with 3 whites (women), 4-5 (men)
  • 1 handful fresh spinach
  • 40 gm fat free feta cheese crumbled
  • 2 tablespoons diced tomato

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 scoop protein powder
  • 1 egg white
  • 1/2 mashed banana
  • cinnamon and stevia to taste

12 Dec 2012
12 Dec 2012

Ingredients

  • Fish - Six- 150gm-200gm portions sea bass, halibut or any flaky white fish
  • Six- 1/4-inch-thick slices peeled fresh ginger sauce
  • 1/4 cup minced peeled fresh ginger
  • 1/4 cup chopped garlic
  • 1/4 cup sesame seeds
  • 2 tablespoons olive oil
  • 2 tablespoons toasted sesame oil
  • 1/4 cup reduced-sodium gluten free soy sauce
  • 2-3 scallions, thinly sliced, for garnish

12 Dec 2012
12 Dec 2012

Ingredients

  • 4-5 cooked asparagus spears cut in ¾ inch bite size pieces
  • 1 whole egg plus 3 egg whites (women) or 1 whole egg plus 5 egg whites (men)
  • 1 light sprinkle of your favourite cheese, if desired

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 tbsp. vanilla whey protein powder
  • ½ carton frozen egg whites
  • ¼ tsp. cinnamon
  • 20 slices Ezekiel bread
  • ¼ cup sugar-free syrup

12 Dec 2012
12 Dec 2012

Ingredients

  • 2 portions filet mignon, 2 inches thick
  • 1 tsp. ground black pepper
  • 1/2 lb. broccoli florets
  • small side salad

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 kg lean ground turkey, sirloin, or beef
  • 1 small onion, chopped
  • 4 egg whites
  • 1 cup salsa
  • 3/4 cup old-fashioned gluten free oats, uncooked
  • 1 packet Vegetable Soup mix
  • 1/4 tsp. ground black pepper
  • 1/2 cup low sugar ketchup

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 package frozen egg whites
  • Add ins eg: spinach, chopped roma or semi dried tomatoes, fetta, zucchini, mushrooms, onion, garlic, pumpkin, parmesan, capsicum, shallots, turkey, etc.

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 cup fresh mushrooms, sliced
  • 1/2 onion, chopped
  • 1/2 red capsicum, sliced
  • 2 whole eggs
  • 6 egg whites
  • 1/2 cup reduced-fat cheddar cheese, shredded
  • 1 brown rice tortilla or high-fiber healthy wrap, cut in half
  • Hot pepper sauce, to taste

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 cup cold organic skim milk
  • 3 scoops of Chocolate Whey Protein Powder
  • 2 Tablespoons of fat-free, sugar-free instant chocolate pudding mix

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