Entree Recipe Ideas

If you struggle with meal ideas that will help keep you on track with your goals, here's a list of our favorite recipes.

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Healthier Taco Bell Mexican Pizzas Copycat
Ingredients:

• 1 lb Ground Beef (96/4)
• 15 oz can Fat Free Refried Beans
• 8 oz Chicken Broth, Beef Broth, or Water
• 1 package Reduced Sodium Taco Seasoning
• 16 Baked Tostadas
• 1/2 C (120g) Taco or Enchilada Sauce
• 4 oz Shredded Mexican Cheese

Instructions:

1. Preheat an oven to 400ºF and place 8 tostadas on a large baking sheet (or two baking sheets). Set aside.
2. Brown the ground beef in a large skillet over medium-high heat. Once cooked, add the taco seasoning, refried beans, and broth. Continue cooking until everything is evenly mixed and no excess liquid remains, about 3-4 minutes.
3. Top the 8 tostadas with the beef mixture, about 4-5 ounces each. Place the remaining 8 tostadas on top of the beef, sealing the pizzas.
4. Add 1 tablespoon of taco sauce on top of each pizza, spreading it to the edges to fully coat the top. Sprinkle 1/2 an ounce of shredded cheese on top of the sauce.
5. Bake for 8-10 minutes or until the cheese is fully melted.
6. Top with pico de gallo or diced tomatoes, slice into quarters, and serve!

Makes 8 Pizzas
Macros Per Pizza: 275 Calories/18g Protein/31g Carbs/8g Fat

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 Beef Stroganoff Bowl
Ingredients:

• 3 c Egg Noodles (dry)
• 1 lb. Lean Ground Beef
• Half Au Jus Seasoning Packet
• Diced Mushrooms (to taste)
• Diced Onion (to taste)
• 1/2 jar Alfredo Sauce
• 3/4 c Beef Broth
• 1/4 c Mozzarella
• 1/2 c Parmesan
• 1/4 c Plain Greek Yogurt
• 1/4 tsp Salt
• 1/4 tsp Pepper
• 1/4 tsp Garlic

  Instructions

1. Cook noodles according to package.
2. Cook ground beef in a skillet and season with Au Jus seasoning packet. Add onions and mushrooms and continue cooking until soft.
3. Add in beef broth and alfredo sauce. Stir and simmer until thickened. Turn heat off and stir in plain Greek yogurt.
4. Assemble bowls in this order:
   1. 1 c Cooked Pasta
   2. 1 c Meat Sauce
   3. Sprinkle of Mozzarella Cheese

Makes 4 Bowls
Macros per Serving: 366 Calories/14g Fat/34g Protein/23g Carbs

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High Protein Italian Pasta Salad
Ingredients

• 1 8oz box protein pasta rotini, or any shape you prefer
• 3/4 cup Olive Garden light Italian dressing (192 g)
• 1/2 red onion (120 g) chopped small
• 1 large red, yellow, or orange bell pepper (170 g) chopped
• 1 medium cucumber (250 g) peeled and chopped
• 1 8oz package smoked deli ham (224 g) chopped
• 1 5oz package turkey pepperoni (140 g) chopped
• 5 oz light Italian dry salami (140 g) chopped
• 4 slices ultra thin provolone cheese chopped
• 1/2 cup feta cheese (56 g)
  

Instructions

• Bring a large pot of water to a boil and cook pasta according to box instructions. Drain and rinse with cold water.
• Add all other ingredients to a mixing bowl and combine. Add the cooked pasta and optional fresh basil and give everything a good stir. If you have time, let it sit in the fridge for a few hours to chill. Enjoy with more basil or banana peppers!

Notes

• For a milder onion flavor: Soak the chopped red onion in cold water while you prep everything else (or at least 10 minutes). You could also marinate them in the dressing.

Makes 6 Bowls
Macros per Serving: 385 Calories/32g Carbs/32g Protein/16g Fat

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Beef Enchilada Bowl
Ingredients:

• 1 c Mexican Rice
• 1 lb. Lean Ground Beef
• 1 pack Taco Seasoning
• 1 can Low Fat Refried Beans
• 1 can Red Enchilada Sauce
• White Queso
• Pico
• Shredded Cheese
• Optional Toppings: Tortilla chips, sour cream, shredded lettuce

Instructions:

1. Cook ground beef in a skillet, drain and season with taco seasoning.
2. Prepare rice. We use Uncle Ben's Spanish Rice and simply heated the pouch in the microwave.
3. Assemble bowls: 
   • 1/3 c Rice
   • 1/4 c Refried Beans
   • 1/2 c Taco Meat
   • 1/4 c Enchilada Sauce
   • 1-2 T White Queso
   • 1 T Shredded Cheese
   • 1 T Pico

Makes 3 Bowls:
Macros per Bowl: 347 Calories/10g Fat/32g Protein/27g Carbs

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Smash Burger Bowl
Ingredients:
• 12 oz. Small Potatoes
• 1 lb. lean ground beef
• 1/2 pack of Au Jus Seasoning packet
• 1/2 Yellow Onion, diced
• Shredded Cheese
• 2 T Light Mayo
• 2 T Ketchup
• 1 t Mustard
• 1/4 t Cajun Seasoning

Instructions:
1. Dice potatoes into even sized cubes, season generously with salt, pepper and garlic. Bake at 400 for 8 min, shake, back for 8-10 more minutes or until crisp.
2. Cook ground beef in a skillet, and season with part of a packet of Au Jus seasoning.
3. Dice yellow onion. Place in a skillet with a small amount of olive oil and place heat on medium heat. Saute until tender and slightly charred.
4. Mixed the mayo, ketchup, mustard and cajun seasoning in a bowl to make your sauce.
5. Assemble bowls with each 1/2 cup potatoes, 1/2 cup beef, onions, drizzle of sauce and approximately 1 tablespoon of cheese.
6. We top them with pickles and lettuce right before eating.

Makes 4 bowls
Macros per bowl: 277 calories/27g Protein/17g Carbs/11g Fat

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Southern Baked Spaghetti Casserole
Ingredients:

• 1 tbsp olive oil
• 2 lbs lean ground beef I used 93% lean
• 3 cloves garlic minced
• 1 cup sweet onion finely chopped
• 1 large green pepper seeded and finely chopped
• 15 oz can of diced tomatoes drained
• 24 oz marinara sauce you can use 32 oz if you like it really saucy
• 1 tbsp chopped fresh basil
• 1 tbsp chopped fresh oregano
• 1 tsp salt you can use a little more, to taste
• 1/2 tsp pepper
• 14.5 oz spaghetti noodles I use the protein-plus pasta for a protein boost
• 1/2 cup parmesan cheese shredded
• 2 cups mozzarella shredded

Instructions:

1. Preheat the oven to 350 degrees F.
2. Heat olive oil in a large skillet over medium heat. Add the ground beef and cook for 4 minutes, breaking up the meat with a sturdy spoon.
3. Add the garlic, onions, and chopped peppers. Cook until softened, about 4 minutes more.
4. Drain the liquid from the meat mixture, then stir in the drained canned tomatoes, marinara, fresh herbs, salt, and pepper. Turn the heat down to low and simmer while you cook the noodles.
5. Bring a large pot of salted water to a boil and cook the spaghetti according to the package directions. I cook it al dente, for the best texture. Drain well, and set aside.
6. Spray a 9x13 baking dish generously with olive oil spray. Add the spaghetti and toss with the parmesan cheese.
7. Spread the sauce mixture on top and stir gently to mix.
8. Top with the shredded mozzarella and bake for 30 minutes, uncovered, until lightly golden.

Makes 10 Servings
Macros per Serving: 411 Calories/36g Carbs/35g Protein/13g Fat

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Easy Homemade Taco Seasoning
Ingredients:
• 1 tsp Salt
• 1 tsp Black Pepper
• 1 tsp Onion Powder
• 1 tsp Garlic Powder
• 1 tsp Cumin
• 1 tsp Paprika
• 1 tsp Chili Powder
• 1 tsp Oregano

Instructions:
Mix all ingredients in a bowl and add to your favorite meat!

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Easy Gluten Free Protein Pizza Crust
Ingredients:

• 1 cup gluten-free all-purpose flour – or regular all-purpose flour
• 1.5 teaspoons baking powder
• ¼ teaspoon kosher salt
• ½ teaspoon garlic powder
• ½ teaspoon Italian seasoning
• 1 cup plain Greek yogurt

Instructions:

1. Preheat the oven to 400 degrees F and place one of the racks in the center of the oven. Spray a pizza pan or baking sheet with non-stick cooking spray and set it aside. (I used our pizza stone.)
2. Make the self-rising flour by mixing the flour, baking powder, salt, garlic powder, and Italian seasoning in a medium size mixing bowl.
3. Using a fork, mix in the Greek yogurt with the self-rising flour and use your hands to knead the dough to form a smooth dough ball. This takes 2-3 minutes. Sprinkle some flour over the dough and onto your hands if the dough is sticky.
4. Spread the dough onto the greased pan using your hands to press it into a pizza shape. Pressing the dough from the center to the edges of the pan is the easiest way to do this. Then pre-bake it for 5 minutes at 400 degrees F. (I rolled my dough out onto parchment paper and cooked the pizza on the parchment on the stone for the first 5 minutes.)
5. After 5 minutes, remove the pizza crust from the oven. Spread the pizza sauce in an even layer all over the pizza, leaving a ¾ inch edge, then evenly spread the cheese and toppings over the top then bake for 15-17 more minutes, until the crust is perfectly golden. (I removed the crust from the parchment, topped it and then returned it to the pizza stone for the remaining cook time.)
6. Let it cool for 5 minutes, slice, and serve!

Makes 4 Servings (2 Slices)
Macros Per Serving: 156 calories/0g Fat/32g Carbs/7g Protein

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Chicken Fajita Pasta Bake
For the Fajita Chicken

• 1 lb Boneless Skinless Chicken Breast
• 1/2 tsp Kosher Salt and Black Pepper
• 2 Bell Peppers, diced
• 1 Jalapeño Pepper, diced (optional)
• 1 White Onion, diced
• 4 cloves Garlic, minced
• 1 Tbsp Olive Oil, divided

For the Pasta Bake

• 8 oz. Pasta of Your Choice
• 1/2 C (120g) Chicken Stock
• 1/4 C (60g) Hot Sauce, I used Frank's Red Hot
• 12 oz jar Queso Dip, 
• 4 oz Shredded Pepper Jack Cheese, or your choice of cheese

Instructions

1. Preheat oven to 400F and bring a large pot of salted water to a boil (for cooking the pasta). Cook the pasta 1-2 minutes less than directed on its packaging.
2. Prepare the diced veggies and cut the chicken into bite size pieces. Pat the chicken dry and generously season with salt and pepper. Set aside.
3. Heat 1/2 the olive oil in a large skillet over medium-high heat. Cook the onions and peppers for 4-6 minutes until tender before adding the garlic. Cook for another 30-60 seconds until fragrant. Transfer the cooked veggies to a plate or bowl and set aside.
4. Add the remaining oil to the skillet and add the chicken. Cook for 2-3 minutes before flipping and cooking another 1-2 minutes or until the chicken is cooked through (165F internal temp in thickest pieces). Transfer the cooked chicken to the bowl or plate with the veggies.
5. Reduce the heat to low.
6. Mix the hot sauce and chicken stock together and add to the skillet. Use your spatula to scrape any crispy bits off the bottom and cook the stock down for 30-60 seconds before adding the queso. Stir well.
7. Add the chicken and veggies back to the skillet and toss in the sauce. Add the cooked and drained pasta and gently fold everything together.
8. Top with shredded cheese and bake for 10-15 minutes until the cheese is fully melted. Serve with chopped cilantro, crushed chipotle flakes, and fat free Greek yogurt or sour cream, if desired. Enjoy!

Makes 8 Servings (215g)
Macros Per Serving: 260 Calories/10g Fat/24g Carbs/22g Protein

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Skinny Loaded Potato Soup
Ingredients

• 2-12 oz bags of real bacon bits
• 2 lbs Yukon gold potatoes, peeled and diced into 1/2 inch pieces
• 1 yellow onion, peeled and diced
• 4 cups reduced sodium chicken stock
• 12 oz can low fat evaporated milk
• 2 Tbsp cornstarch
• 4 oz reduced fat cream cheese, softened
• 1 cup cheddar cheese, shredded
• 1 tsp kosher salt
• 1/2 tsp black pepper
• sliced green onions or chives, for garnish
• additional shredded cheese, for garnish
• additional bacon bits, for garnish

Instructions

• To a 4 quart or larger slow cooker, add bacon, potatoes, onion and chicken stock and stir to combine.  Cover and cook on LOW for 6-8 hours, or HIGH for 3-4 hours, until potatoes are very tender.
• Combine evaporated milk and cornstarch, whisking to combine until no lumps remain.  The last 30 minutes of cooking, add cream cheese, cornstarch/milk mixture, shredded cheddar, salt, pepper and celery seed.  Stir to combine, cover and continue cooking 30 minutes.
• Remove lid and mash about half of the potatoes with a potato masher to thicken the soup up even more.
• Serve garnished with any of the toppings.  Leftovers can be refrigerated in an airtight container for 3-4 days.

Makes 6 Servings
Macros Per Serving: 299 Calories/33g Carbs/21g Protein/9g Fat

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Sheet Pan Turkey Meatloaf and Broccoli
INGREDIENTS
Meatloaf:

• 1.3 pounds (20 oz) 93% ground turkey
• 1/3 cup quick cooking oatmeal, or gf oats
• 6 tablespoons ketchup, divided
• 1/3 cup minced onion
• 1 large egg
• 1/2 teaspoon dried or fresh thyme leaves
• 1 teaspoon kosher salt
• 2 teaspoons Worcesterchire sauce, divided

Vegetables:

• 1 large bunch broccoli, (1 1/2 pounds) cut into florets
• 2 tablespoons olive oil
• 3/4 teaspoon kosher salt
• Reynolds Wrap Non-Stick Foil

INSTRUCTIONS

• Preheat the oven to 425F. Line a 13x9-inch sheet pan with Non-Stick Foil, dull side facing up towards food.
• In a medium bowl toss broccoli with oil and season with 1/2 teaspoon salt and spread out on the sheet pan in a single layer on one side.
• In a medium bowl combine ground turkey, oatmeal, 1/4 cup ketchup, onion, egg, 3/4 teaspoon salt, 1 teaspoon Worcesterchire sauce and thyme, mix well.
• Divide mixture into 4 equal portions. Shape each portion into a 4 x 3 –inch free form loaf on the other side of the sheet pan.
• In a small bowl mix remaining 2 tablespoons ketchup with remaining teaspoon of Worcesterchire sauce and brush onto loaves.
• Bake 30 minutes in the center of the oven, turning the broccoli halfway, until meat is cooked through in the center and the broccoli is slightly charred.

Makes 4 Servings (1 loaf and 1/2c Broccoli
Macros Per Serving: 335 Calories/23g Carbs/35g Protein/13g Fat

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Creamy Cauliflower Spaghetti Squash Casserole
Ingredients

• 1/2 a medium onion diced 200 g
• 1 lb extra lean ground turkey
• 1-2 tsp kosher salt
• 1/2 tsp pepper
• 2 tsp italian seasoning
• 1 tsp garlic powder
• 1 14.5 oz can diced or stewed tomatoes DRAINED
• 5 cloves garlic
• 2-3 cups fresh spinach roughly chopped (150 g)
• 400 g cauliflower cream sauce (See Below)
• 1/4 cup fresh basil chopped
• 1 medium to large spaghetti squash 
• 3 oz shredded mozzarella cheese (84g)

INSTRUCTIONS

• Cook spaghetti squash however you like. 
• Heat a heavy bottom shallow pan over medium high heat. Spray with cooking spray and add diced onions and a sprinkle of kosher salt. Let cook for 3-4 minutes until tender.
• Add ground turkey and seasonings. Once the ground turkey is chopped up and cooked through, you can add more salt to taste if needed.
• Add drained tomatoes and garlic. Cook for another 3 minutes.
• Add chopped spinach and mix it in, letting it cook for a couple of minutes to wilt and get nice and mixed in.
• Stir in 400 grams of cauliflower cream sauce and the fresh basil.
• Carefully cut the hot microwaved squash in half lengthwise, scoop out seeds and insides with an ice scream scoop careful not to pull out too much of the good stuff.
• Using a fork, scrape the squash into strings to get them all loosed from the skin and add them to the ground turkey mixture. Mix it all together well in the pan with tongs.
• If you’re using an oven safe pan, smooth the top of the mixture and top with mozzarella. Bake at 350 for 15-20 minutes till the top is melty and bubbly.  If you want it to brown a bit like mine, broil for an additional 3-5 minutes. But watch it closely so it doesn’t burn!
• If it’s not an oven safe pan, transfer mixture to a casserole dish, top with cheese, and bake as described.

Makes 6 Servings
Macros per Serving: 293 Calories/25g Carbs/34g Protein/7g Fat

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Creamy Cauliflower Sauce
Ingredients

• 8 cloves minced garlic
• 1 tbs butter
• 5-6 cups cauliflower florets I used two fresh 10 oz bags. So 20 oz total
• 6 cups chicken stock only 1 cup of which is added to the sauce later
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 cup low fat milk

Instructions

• Bring 6 cups chicken broth to a boil in a large pot (or enough to cover the cauliflower). Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
• While the cauliflower cooks, sauté the garlic and butter in a large nonstick skillet over LOW heat. Cook for several minutes until the garlic is soft and fragrant but not brown. You don’t want it bitter!  Remove from heat and set aside.
• Use a slotted spoon to transfer the cauliflower pieces to your blender. Add 1 cup of the hot chicken broth, the sautéed garlic/butter, salt, pepper, and milk. Blend or puree for a few minutes until the sauce is very smooth.  You can add more broth or milk depending on how thick you want the sauce.  Discard remaining broth. The one cup was perfect for mine. Set sauce aside.

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Creamy Green Chili Chicken Bake
Ingredients

• 1/2 cup greek cream cheese softened (88g)
• 1/4 cup salsa verde 60 g
• 1 4 oz can diced green chilis
• 2 tsp cumin
• 1 tsp garlic
• 1/2 tsp chili powder
• 1.5 tsp salt
• 1 can diced tomatoes drained
• 860 g chicken tenderloins chopped
• 1 medium ear of corn sliced off the cob (180 g)
• 1 Joseph’s lavash bread
• 1/2 oz shredded mexican cheese 14 g

INSTRUCTIONS

• Combine softened greek cream cheese, salsa, green chilis, and spices in the bottom of a 9×13 pan.
• Add uncooked, thawed chopped chicken tenderloins (pat dry first), diced tomatoes, and corn. Combine.
• Cover with one Joseph’s Lavash. Dunking the lavash under the mixture so it’s covered. Sprinkle with shredded cheese. 
• Bake at 350′ for 45 minutes. Broil for the last five minutes if you want the top more brown and bubbly.
• Serve over rice, cauliflower rice, spaghetti squash, or a pile of tortilla chips! It would also be good thrown in tortillas. 

Makes 6 Servings
Macros per Serving: 263 Calories/14g Carbs/40g Protein/5g Fat 

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Taco Seasoning
Ingredients

• 1 tablespoon chili powder
• ¼ teaspoon garlic powder 
• ¼ teaspoon onion powder
• ¼ teaspoon crushed red pepper flakes
• ¼ teaspoon dried oregano
• ½ teaspoon paprika
• 1 ½ teaspoons ground cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Instructions:
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

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Creamy Buffalo Chicken
INGREDIENTS

• 2 lbs chicken breast 
• 1 small onion, diced (200 g) 
• 6 cloves of garlic, minced 
• 1 cup Frank’s RedHot sauce
• 1/4 cup chicken stock
• 1 Tbs ranch seasoning
• 1/2 Tbs Italian seasoning
• 3 oz Greek cream cheese

INSTRUCTIONS

1. Spray bottom of instant pot with cooking spray, add breasts, onion, garlic, hot sauce, water, Italian and ranch seasonings. Close lid; close vent. Set on manual high pressure for 30 minutes for breasts
2. Allow the steam to naturally release.  Open lid and start shredding but while you do, turn the instant pot to “sauté” setting to let it cook down for 10-15 more minutes (or until liquid is reduced and absorbed, stirring often).  Shred the chicken nice and fine, so it really absorbs the juices.  When most of the excess liquid has reduced, turn off heat.  Add Greek cream cheese, and stir until the cream cheese melts and it’s all well-combined. There shouldn’t be any obvious liquid remaining.  

Makes 10 Servings (100g)
Macros per Serving: 114 Calories/19g Protein/3g Fat/4g Carbs

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Korean Ground Beef
Ingredients:

•  1 pound lean ground beef 90% lean 
• 3 garlic cloves minced
• 1/4 cup packed brown sugar
• 1/4 cup reduced-sodium soy sauce
• 2 teaspoons sesame oil or olive oil
• 1/4 teaspoon ground ginger
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon pepper

Instructions

• In a large skillet cook the ground beef and garlic breaking it into crumbles over medium heat until no longer pink.
• In a small bowl whisk brown sugar, soy sauce, sesame oil, ginger, red pepper flakes and pepper. Pour over the ground beef and let simmer for another minute or two.
• Serve over hot rice

Makes 4 Servings
Macros per Serving: 238 Calories/25g Protein/16g Carbs/8g Fat

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Mushroom Turkey Taco Meat
INGREDIENTS

• ½ white onion (140g)
• 16 oz mushrooms pulsed in food processor to small pieces
• Salt to taste
• 5 cloves of garlic, minced 
• 1.5 lb 93/7 ground turkey
• 3 tsp cumin
• 2.5 tsp chili powder
• 2 tsp oregano 
• 2 tbsp tomato paste
• ¼–1/2 cup water depending on how dry

INSTRUCTIONS

1. Cook onions over high heat until soft, for about 3-5 minutes. Add processed mushrooms and salt, sauté for another 5-10 minutes until it’s cooked down, soft, and not too wet.
2. Add garlic, ground turkey and the remainder of the ingredients. Crumble and cook until everything is mixed together and meat is browned and cooked through.

Makes 8 Servings
Macros per serving: 123 Cals/3g Fat/5g Carbs/19g Protein

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Spicy Turkey and Spinach Wrap with Honey Mustard
INGREDIENTS

1. 1 Low carb wrap (Joseph’s lavash is great)
2. 1 wedge Pepper Jack laughing cow cheese
3. 15 g super quick homemade chipotle cream (See Below)
4. 100 g your favorite sweeter deli turkey 
5. 60 g sliced roma tomatoes 
6. 10–20 g sliced red onion 
7. Salt, pepper, and Everything bagel seasoning
8. 4 g honey mustard 
9. Handful of Spinach

Chipotle Cream
INGREDIENTS

1. 1 cup fat free sour cream or Greek yogurt
2. 2 chipotle peppers plus 1 tbs sauce (from canned chipotle peppers in adobo sauce?

INSTRUCTIONS
Spoon 1 cup sour cream into a small food processor, or blender jar.
Add about 2 chipotle peppers plus 1 tbs of the sauce (depending on how much heat you like) to the sour cream and blend or process… all done!

 INSTRUCTIONS

1. If counting macros, place your plate with a wrap on the scale and zero it out. In the center forming a circle, spread laughing cow, zero out the scale and add your 15 g of chipotle cream.  Top with HALF of the turkey, tomatoes, onion, a sprinkle of each seasoning, honey mustard, any other veggies you add, and spinach, zeroing and weighing after each addition. NOW add the second half of the turkey. This will keep your spinach from getting wilty.  
2. Heat a pan to medium high heat and move your plate right next to it for the easiest transfer! After it’s heated, spray with cooking spray. Your hands will be too busy in a minute!
3. Carefully wrap up, from five points on the wrap. I start by folding the bottom right corner to the middle, then bottom left, then the left side followed by the right side. Careful to secure the filling in place.. then top left corner then right.
4. Transfer wrap carefully, seam side down, to the hot, sprayed pan. Let it brown and seal up for 1-2 minutes.  Spray the top and sprinkle with salt and then flip and brown the other side. I like to cook it just long enough to brown and crisp the outside, but my filling is still cool and crisp!
5. Now cut in half and enjoy!

Macros Per Wrap: 294 Calories/32g Protein/30g Carbs/3g Fat

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Macro Friendly Caprese Chicken
Ingredients

• Four 5-ounce chicken breasts (weighed raw)
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 ounces shredded mozzarella cheese
• One 10-ounce container cherry tomatoes
• 10 fresh basil leaves, chopped

Instructions

1. Preheat oven to 400 degrees Fahrenheit.
2. On the stovetop, heat a large, oven-safe skillet to medium heat.
3. Season chicken breasts with salt, pepper, and garlic powder on each side.
4. Spray pan with cooking spray, and add chicken. Brown for about 3 minutes until golden brown, and flip over to cook for 3 additional minutes.
5. Add cherry tomatoes to the pan, and place in oven to cook for 20-25 minutes (or until chicken's internal temperature reaches 165 degrees Fahrenheit)
6. Remove from oven, and gently smash tomatoes with a fork if they haven't burst yet. This creates a delicious sauce!
7. Turn oven to a high broil, and sprinkle 1/2 ounce of cheese on to each breast. Place back in the oven to broil for 3-5 minutes, until the cheese is melted and golden.
8. Sprinkle with chopped basil.

Makes 4 Servings
Macros Per Serving: 205 Calories/5g Fat/6g Carbs/34g Protein

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Low-Fat Pizza Soup
INGREDIENTS

• 2 cups Chicken Broth
• 24 oz can Pasta Sauce
• 14.5 oz can Italian Style Tomatoes
• 6.5 oz can Mushrooms
• 4 oz can Olives (These are optional, I don't care for them.)
• 12 oz bag frozen Peppers and Onions Blend
• 1 T Italian Seasoning
• 17 Turkey Pepperoni slices, cut in half
• 1 lb. Ground Turkey
• 1 T Parsley or Basil (I do both)
• 1.5 t Sugar
• Garlic Powder, Salt & Pepper to taste
• 1/4 c Fat Free Shredded Mozzarella Cheese (Optional)

Directions

1. Drain the mushrooms and olives.  Combine all the ingredients, except for the ground turkey into a crockpot.
2. Cook ground turkey and season with salt and pepper to taste.
3. Mix the ground turkey in with the soup ingredients.  Set the crockpot to cook on high for 4 hours.
4. Top with parmesan or mozzarella cheese and parsley.

Makes 7 Servings
Macros per serving: 171 Calories/19g Protein/15g Carbs/3g Fat

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Philly Cheese Stuffed Peppers
INGREDIENTS

• 1 lb 93% ground turkey
• 4 large green peppers, with top cut off, cored and cleaned (approximately 20 oz)
• 8 oz mushrooms, chopped
• 8 oz (1 cup) white onion, chopped
• 1/2 tsp salt & pepper
• 2 tbsp Worcestershire sauce
• 4 tbsp 1/3 the fat cream cheese
• 40 grams (approximately a serving and a half) shredded white cheddar cheese

Preheat oven to 375 degrees. In a large pan, cook down onions and mushrooms. I used a light spray of cooking oil to avoid extra calories from oil. Once vegetables have been cooked down remove from pan and add in ground turkey. Brown turkey. Turn off heat. Add in salt, pepper, and Worcestershire sauce. Mix well. Add in onion, mushrooms, and cream cheese and mix together well. Remove from heat and add meat mixture to the prepared peppers. I cut off the top of the peppers, cleaned the inside, and added the mixture. Doing so this way will fit four peppers into a 9 x 9 baking dishes. You can also cut the peppers done the middle once they’ve been cleaned and make 8 halves. Doing so will only fit 6 halves into a 9 x 13 baking dishes, however the benefit is more cheese can cover more surface area. Once you’ve filled your peppers top with cheese and cook uncovered with 30 minutes. I added a little beef broth to the bottom of the dish so the peppers wouldn’t stick. You can also use water. Enjoy!
Macros (per pepper, recipe makes 4): 290 calories, 15g fat, 16g carbs, 29g protein, 4g fiber, 9 smart points

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Healthy Potato Soup #2
INGREDIENTS

• 1 tablespoon extra virgin olive oil
• 1/2 cup diced yellow onion
• 2 cloves garlic minced
• 1 head cauliflower chopped
• 3 cups low sodium chicken stock
• 1 teaspoon salt
• 1 pound diced potatoes (approximately 2 medium size russet potatoes)

Optional Toppings

• Cheese
• Bacon
• Chives

INSTRUCTIONS

1. Add olive oil to a large pot and heat over medium heat. Add in the onion and garlic. Stir and cook for about 3-5 minutes until soft.
2. Add in the cauliflower, chicken stock and salt. Bring to a boil and simmer for about 10 minutes, until the cauliflower is soft and easily mashed.
3. Using an immersion blender (or transferring over to a blender or food processor) blend until no lumps remain.
4. Add in the diced potato (I left the skin on one potato and peeled the other one. I like the rustic look and feel of the skins being left on. Completely a personal preference though).
5. Cover and allow to simmer for about 15 minutes until the potatoes are soft and tender.
6. Spoon into a bowl and top with any additional toppings you desire! Cheese and bacon are my favorite, but you could also do sour cream and green onion.

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Dump and Bake Chicken Parmesan
Ingredients

• 6 small boneless, skinless chicken breasts (about 24 ounces total)
• 1 (16 ounce) jar marinara sauce (I like to use a brand with no added sugar)
• 6 ounces fresh mozzarella, sliced
• ¼ cup grated Parmesan cheese
• Italian seasoning
• Salt and pepper to taste
• Basil or additional fresh herbs for garnish
• Optional: cooked pasta for serving (we like it with Zoodles; Pasta nor Zoodles are included in macros)

Instructions

1. Preheat oven to 425 degrees F.
2. Spray a large baking dish (about 9-inch by 13-inch) with cooking spray. Spread half of the marinara sauce in the bottom of the dish. Add the chicken on top of the sauce. Sprinkle chicken with Italian seasoning, salt, and pepper, to taste.
3. Pour remaining sauce over chicken. Cover with foil and bake for 20 minutes. If you are using larger chicken breasts you will need to increase the baking time to at least 30-35 minutes.
4. Remove foil, place mozzarella slices and grated Parmesan on top of chicken. Return chicken to the oven (uncovered) for an additional 10 minutes, or until cheese is melted and chicken reaches an internal temperature of 165 degrees F.

Makes 6 servings
Macros per serving: 256 calories/10g Fat/4g Carbs/34g Protein

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Skinny One Pan Margherita Pasta
Recipe:

• 9 oz uncooked spaghetti noodles
• 6 oz fresh mozzarella pearls
• 10 oz (one box) grape tomatoes
• 4 tbsp garlic, minced
• 1/2 cup basil leaves, chopped
• Salt & pepper to taste

Cook pasta according to box. Once pasta is cooked drain and set aside. Reduce stove to medium heat. Spray bottom of pot with olive oil spray. Add in minced garlic and stir for 30 seconds until fragrant. Add in grape tomatoes and continue to stir until they start to blister (about 2 minutes). Turn off heat and allow to sit for 2 more minutes while stirring so the garlic doesn’t burn. Add in pasta, 1/3 cup of basil, and mozzarella pearls. Toss ingredients together and plate. Garnish with remaining basil.
Macros (per serving for 6 servings): 237 calories, 6g fat, 35g carbs, 11g protein, 2g fiber
Macros (with 3 oz cooked chicken breast, per serving for 6 servings): 317 calories, 6g fat, 35g carbs, 28g protein

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Grilled Chicken Fajitas in Foil
Ingredients

•  1 1/2 pounds Simple Truth Chicken Breasts — cut into 1/2-inch strips
•  2 red bell peppers, — or yellow, or orange bell peppers, seeded and cut into 1/2-inch strips
•  1 red onion — seeded and cut into 1/2-inch slices
•  1 zucchini — cut into 1/4-inch rounds
•  2 tablespoons chili powder
•  2 teaspoons ground cumin
•  2 teaspoons garlic powder
•  1 1/2 teaspoons kosher salt
•  1 teaspoon onion powder
•  1/4 teaspoon cayenne pepper
•  For serving: flour or whole wheat tortillas — sour cream (or plain Greek yogurt), shredded cheese, diced avocado, sliced green onion, fresh cilantro, lime wedges

Instructions

1. Preheat the grill to medium/medium high (about 450 degrees F). Place the chicken, bell peppers, onion, and zucchini in a large bowl. Top with the lime juice, chili powder, cumin, garlic powder, salt, onion powder, and cayenne. Toss to coat.
2. Lay 6 large pieces of heavy-duty foil on the counter (if not using heavy duty, use two pieces of regular foil stacked on top of each other for each packet). Generously coat the foil with nonstick spray. Divide the chicken and vegetables among the 6 pieces of foil, then wrap them to form packets: bring up 2 sides of the foil so the edges meet. Seal the edges, making a tight 1/2-inch fold, then fold again, allowing space for heat to circulate. Fold in the ends to seal.
3. Grill for 8 to 12 minutes, until the chicken is no longer pink in the center and the vegetables are crisp-tender. Carefully open the foil and allow steam to escape. Serve warm with tortillas and desired toppings.

Makes 6 servings
Macros per serving: 118 calories, 1g Fat, 6g Carbs & 22g Protein

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One Pot Lasagna Skillet
INGREDIENTS

• 2 large zucchinis
• 1 lb ground beef
• 1 tsp salt, divided
• 2 tbsp avocado oil
• 1 white onion, diced
• 3 cloves garlic, minced
• 1 cup mushrooms, chopped
• 1/2 tsp black pepper
• 1 tbsp fresh basil, chopped
• 1 tbsp fresh parsley, chopped (plus extra for garnish if desired)
• 2 tsp dried oregano
• 1 cup marinara sauce
• 1 cup spinach
• Optional- 10-15 Sliced grape tomato

INSTRUCTIONS

1. Chop the ends off of the zucchinis, and use a mandolin slicer or a peeler to slice the zucchinis into long, thin strips. Pat them down with paper towels to remove excess water and set aside.
2. Use a large, deep skillet to brown the ground beef. Season with 1/2 tsp sea salt, and set aside and drain excess fat when cooked.
3. Add the oil to the pan and heat. Cook the onions and garlic in the same pan on medium heat until the onions are translucent. Add in the mushrooms, zucchini slices and saute for 4-5 minutes or until soft.
4. Add back in the ground beef, as well as the marinara sauce, and the remainder of the seasonings. Cook for a few minutes to combine the flavors, and stir in the spinach at the very end. Stir until the spinach has wilted.
5. Top with sliced grape tomatoes), extra seasoning to taste, and serve!

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High Protein Creamy Taco Soup
Ingredients

• 2 lbs Ground Turkey, 93/7 (or your choice of meat)
• 15 oz can Sliced Stewed Tomatoes
• 10 oz can Rotel
• 15 oz can Black Beans, drained and rinsed
• 15 oz can Pinto Beans, drained and rinsed
• 15 oz can Corn
• 12 oz bag 3 Pepper & Onion Blend, frozen (or you can use fresh onions/peppers)
• 12 oz bag Broccoli & Cauliflower Florets, frozen (or 1/2 broccoli, 1/2 cauliflower if you can't find a blend)
• 8 oz Fat Free Cream Cheese, room temp
• 1 C (227g) Fat Free Greek Yogurt
• 1 packet Ranch Dip Mix
• 2 packets Taco Seasoning

Instructions

1. In a large pot or an Instant Pot, brown your choice of ground meat over medium high heat with one packet of taco seasoning. (Use the saute function if using an Instant Pot.)
2. Once the meat is fully cooked, add all the canned ingredients, cauliflower and broccoli, and remaining seasoning packets to a large pot. Heat the mixture until the frozen veggies begin to soften, stirring often, before reducing the heat to low. 
3. Add the cream cheese and Greek yogurt to the soup and simmer for 5-10 minutes or until the cream cheese and Greek yogurt are fully incorporated and no lumps remain. 

Makes 8 ServingsMacros per Serving: 420 calories/36g Protein/46g Carbs/10g Fat

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Beef and Cheese Oven Baked Tacos
Ingredients
Taco Meat

• 1 lb Ground Beef, 96/4
• 1 medium (200g) Yellow Onion, diced
• 5 cloves (25g) Garlic, minced
• 2 tsp Paprika
• 1/2 tsp Kosher Salt (or 1/4 tsp table salt)
• 1/2 tsp Black Pepper
• 1/2 tsp Cumin
• 1/2 tsp Crushed Chipotle Pepper
• 1/2 C (120g) Enchilada Sauce (I used Trader Joe's)

Oven Baked Tacos

• 15 Extra Thin Corn Tortillas (I used Mission)
• 1 C (112g) Finely Shredded Mozzarella (or your choice of cheese)
• 1/2 C (56g) Finely Shredded Reduced Fat Cheddar 

Instructions
​Cooking the Taco Meat

1. Dice the onion and mince the garlic before adding to a large skillet with the ground beef over medium-high heat.
2. Cook until no pink remains in the beef. While it cooks, mix the dry spices for the taco meat. Add them towards the end of cooking. Stir well.
3. Reduce the heat and add the enchilada sauce, stirring everything together until the sauce thickens. Remove from the heat.

Assembling the Oven Baked Tacos

1. Preheat an oven to 400F.
2. Wrap the tortillas in a slightly damp paper towel and microwave for 45-60 seconds, flipping halfway through. This will make the tortillas easier to fold. Place the warmed tortillas on a large wire rack or baking sheet. (If you have trouble folding or the tortillas crack when folding, heat them a bit longer.)
3. Place a generous pinch of cheese on one half of each tortilla. Follow the cheese with the beef and another pinch of cheese. Fold the tortillas in half, pressing down gently to seal. (Be careful to not press too hard and squeeze the beef/cheese out of the tacos.)
4. Spray the tops of the tacos with a bit of cooking spray and place a baking sheet on top of them to prevent the tacos from opening during baking.
5. Bake for 14-18 minutes or until the tacos are golden brown and crisp. Be sure to check on them during baking as the extra thin tortillas can burn quickly. (Using a baking sheet on the bottom instead of a wire rack may extend the bake time. If you have trouble getting the tacos crispy, you can remove the top baking sheet after a few minutes once the tacos have sealed to speed up the process.)

Makes 15 Servings
Macros per Serving: 120 Calories/11g Protein/10g Carbs/4g Fat

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Southwest Spaghetti Squash Casserole

Ingredients
4 cups spaghetti squash, cooked & shredded
1 lb extra lean ground beef
1/4 cup onions, diced
3 cloves garlic, minced
1/2 Tbsp Taco Seasoning 
1/2 cup refried beans
1 cup black beans, rinsed and drained
1/2 cup salsa
1/2 cup light mozzarella/cheddar cheese mix

Directions
Preheat oven to 350. Lightly spray a 9 X 7 oven safe dish with cooking spray. 
Take cooked spaghetti squash (*Make sure you drain the squash well if you are worried about excess liquid*) and layer it in the bottom of prepared dish. Set aside. In a medium skillet over medium heat, cook and stir the beef, onions, garlic, and Taco seasoning until beef is no longer pink. Stir in the refried beans until well mixed in. Stir in the black beans. Cook and stir another minute and then remove from heat. Layer the beef mixture over the squash. Spoon the salsa over the top of the beef and use a spoon to spread it evenly over the casserole.
Bake at 350 for approximately 30 - 40 minutes; until bubbling around the edges. Remove from oven and sprinkle evenly with the shredded cheese. Bake another 10 or so minutes - until cheese is melty and casserole is very bubbly. Remove from heat and let sit for 5 minutes before serving.

Makes 6 Servings
Macros Per Serving: 314 Calories, 30g Protein, 30g Carbs, 10g Fat, 7g Fiber

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Doritos Taco Salad
Ingredients

• 1lb lean ground beef, cooked and drained
• 8 cups romaine lettuce, chopped
• 1 large tomato, diced
• 1 small red onion, diced
• 2 cups black beans, drained and  rinsed and
• 1 serving 2% Mexican shredded cheese
• 1/2 serving Fat Free Catalina dressing
• 1/2 serving Doritos of choice
• Jalapenos (optional, not included in macros)

Mix everything accept for Doritos in a bowl. If all servings will be eaten immediately, mix in Doritos. If not, add the Doritos to each serving so they don’t get soggy. Enjoy!
Macros: (per 1 and 1/2 cup serving, makes about 4 servings 2 and 1/2 cups each): 320 calories, 14g fat, 19g carbs, 29g protein, 3g fiber
Macros without doritos: 250 calories, 10g fat, 11g carbs, 28g protein

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Low Fat Turkey Chili
Recipe:

• 1lb ground turkey
• 16 oz can chilli beans
• 16oz can Rotel diced tomatoes & green chiles
• 1 small onion, chopped
• 16oz red kidney beans

Brown meat and cook onions. If using crockpot, add everything in and allow to cook for at least 6 hours on low. If you’re using the pan, add in the tomatoes and beans and simmer for ~15-20 mins. I garnished with cheese and fritos. So yum! You can easily double the recipe and freeze for later.
Macros (per serving of 6, about 1 cup): 254 calories, 30g carbs, 6g fat, 25g protein, 9g fiber

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Instant Pot Mexican Chicken Casserole
Ingredients

• 2 lbs Boneless Skinless Chicken Breasts
• 15 oz can Pinto Beans, drained
• 15 oz can Corn, drained
• 10 oz can Rotel
• 3 c Pepper & Onion Blend
• 1 T Minced Garlic
• 2 Packets Taco Seasoning
• 1 c Instant Rice
• 12 oz Frozen Cauliflower Rice

Instructions

1. Add all the ingredients except the cauliflower and instant rice to an instant pot or pressure cooker.
2. Cook on manual for 25 minutes with quick release pressure.
3. In unthawed, microwave the cauliflower rice for 3 minutes, set aside.
4. After releasing the pressure, remove the chicken and most of the ingredients, leaving the liquid in the instant pot.
5. Set the instant pot to saute before adding the instant rice and cauliflower rice.  Cook for 5-6 minutes, stirring often to avoid sticking.  When most of the liquid has been absorbed, turn the instant pot off.
6. Shred or chop the cooked chicken breast before mixing all the ingredients together.

Makes 9 Servings
Macros per Serving: 255 calories/29g Protein/30g Carbs/2g Fat

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Loaded Potato Soup
INGREDIENTS

• 6 - 8 slices cooked turkey bacon, diced
• 2 lbs Yukon gold potatoes, peeled and diced into 1/2 inch pieces
• 1 yellow onion, peeled and diced
• 4 cups reduced sodium chicken stock
• 12 oz can low fat evaporated milk
• 2 Tbsp cornstarch
• 4 oz reduced fat cream cheese, softened
• 1 cup cheddar cheese, shredded
• 1 tsp kosher salt
• 1/2 tsp black pepper
• pinch ground celery seed
• sliced green onions or chives, for garnish
• additional shredded cheese, for garnish
• additional bacon, for garnish

INSTRUCTIONS

• To a 4 quart or larger slow cooker, add bacon, potatoes, onion and chicken stock and stir to combine.  Cover and cook on LOW for 6-8 hours, or HIGH for 3-4 hours, until potatoes are very tender.
• Combine evaporated milk and cornstarch, whisking to combine until no lumps remain.  The last 30 minutes of cooking, add cream cheese, cornstarch/milk mixture, shredded cheddar, salt, pepper and celery seed.  Stir to combine, cover and continue cooking 30 minutes.
• Remove lid and mash about half of the potatoes with a potato masher to thicken the soup up even more.
• Serve garnished with any of the toppings.  Leftovers can be refrigerated in an airtight container for 3-4 days.

STOVETOP INSTRUCTIONS:

• Add a slight drizzle of olive oil or butter to a dutch oven or large heavy bottomed pot.  Add onions and cook 2-4 minutes.  Add in diced bacon, diced potatoes and pour in chicken stock.  
• Bring to a boil, then reduce heat to a high simmer and cook for 15 minutes, or until potatoes are tender.  Whisk cornstarch into evaporated milk until no lumps remain.  
• Add mixture to pot along with the cream cheese, shredded cheddar, salt, pepper, and celery seed.  Stir to combine and simmer 5 minutes or so, until slightly thickened.
• Mash about half the potatoes with a potato masher, then serve with desired garnishes.

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Chicken Tortilla Soup
Ingredients

• 2 teaspoons olive oil
• 1 cup chopped onion
• 4 cloves garlic minced
• 4 ounce can mild fire roasted diced green chiles
• 14.5 ounce can fire roasted diced tomatoes
• 15 ounces red enchilada sauce
• 1-2 teaspoons chili powder
• 1 teaspoon cumin
• 15 ounce can black beans rinsed and drained
• 4 cups low sodium chicken broth
• 1 pound boneless skinless chicken breast
• 15 ounce can corn drained (or 1 cup frozen corn), optional
• salt and pepper to taste
• For serving: lime wedges, crumbled tortilla chips, sour cream or plain Greek yogurt, shredded cheese, and/or avocado

Instructions

• Add olive oil to Instant Pot insert and turn on saute function. Add the onion and cook, stirring, until softened. Turn off Instant Pot. Stir in the minced garlic.
• Add the diced green chiles, fire roasted diced tomatoes, enchilada sauce, chili powder, cumin, black beans and chicken broth. Stir well. Nestle the chicken into the mixture.
• Place the lid on and set it to the closed position. Turn the steam valve to the sealing position.
• Set the Instant Pot to manual/pressure cook, high pressure, for 9 minutes. When the cook time is done, allow the pressure to release naturally for 10 minutes (this means just leave the Instant Pot alone for 10 minutes). Then, carefully turn the steam valve to the venting position to release the remaining pressure. I usually do this with the handle of a long spoon.
• When the float valve drops down, the pressure has been released and it is safe to open your instant pot. Carefully remove the lid. Remove the chicken and shred. (This can be done in a bowl with two forks or even in your stand mixer – see my how to shred chicken tips.)
• Return the shredded chicken back to the pot and stir in the corn. Season to taste with salt and pepper and serve with toppings as desired.

Slow Cooker Instructions: Place onion, garlic, diced green chiles, fire roasted diced tomatoes, enchilada sauce, chili powder, cumin, black beans and chicken broth in slow cooker. Stir well. Nestle the chicken into the mixture. Cook on low for 6-8 hours or high for 3-4 hours. Remove chicken, shred, and return to the slow cooker. Stir in corn. Season to taste with salt and pepper. Serve with toppings as desired.

Serving: 1.5cups | Calories: 247kcal | Carbohydrates: 25g | Protein: 25g | Fat: 5g

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Sloppy Hash Brown Bake
Ingredients

• 1lb. Ground Beef or Turkey​
• 1 can Vegetarian Chili w/Beans
• 3/8 c Reduced Sugar Ketchup
• 2 T Mustard
• 1 T Worcestershire Sauce
• 2 T Honey
• 2 t Chili Powder
• 1/2 t Cayenne Pepper
• 3 c Frozen Hash Browns
• 1/2 c Shredded Cheddar Cheese

Instructions

1. Preheat an oven to 400 degrees and prepare an 8x8 baking dish.
2. Cook the ground beef until no pink remains before adding the chili and remaining ingredients. ​
3. Add the beef mixture to the baking dish and top with hash browns and cheese.
4. Bake for 30 minutes.
5. cut into 6 pieces and serve with veggies.

Makes 6 Servings
​Macros per Serving: 235 calories/23g Protein/24 g Carbs/5g Fat

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Sloppy Joes
Ingredients

• 2 lbs. Ground Turkey or Ground Beef
• 2 T Minced Garlic
• Salt and Pepper
• 1/4 c Diced Onion

Sauce Ingredients

• 3/4 c Reduced Sugar Ketchup
• 1/4 c Mustard
• 2 T Apple Cider Vinegar
• 1/4 c Honey
• 4 t Chili Powder
• 1/2-1 t Cayenne Pepper

Instructions

1. Brown meat in large skillet with garlic, onion and salt and pepper. Drain.
2. While meat cooks, mix the sauce ingredients together in a bowl.
3. Reduce the heat to low and mix in the sauce.
4. Cover and simmer for 8-10 minutes, stirring often.

Makes 9 servings
Macros per Serving: 136 cals/21g Protein/5g Carbs/4g Fat

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Low Carb Taco Bake​

Crust

• 4 oz. Cream Cheese, softened
• 3 Eggs
• 1/2 Cup Heavy Cream
• 1/2 Teaspoon Taco Seasoning
• 8 oz. Cheddar Cheese, shredded

Topping

• 1 lb. Ground Beef
• 3 Teaspoons Taco Seasoning
• 1/4 Cup Tomato Sauce
• 4 oz. Chopped Green Chilies
• 8 oz. Cheddar Cheese, Shredded

​Instructions​
For the crust, beat the cream cheese and eggs until smooth.  Add the cream and seasoning.  Grease a 9x13 baking dish, spread the cheese over the bottom.  Pour in the egg mixture as evenly as possilble.  Bake at 375 for 25-30 minutes.  Let stand 5 minutes before adding the topping.

For the topping, brown the hamburger, drain fat.  Stir in the seasoning, tomato sauce and chilies.  Spread over the crust.  Top with cheese.  Reduce oven to 350 and bake another 20 minutes or so until hot and bubbly.  Serve with the topping of your choice.

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Healthy Turkey Chili

• 2 Teaspoons Olive Oil
• 1 Yellow Onion
• 3 Cloves Garlic, Minced
• 1 Medium Red Bell Pepper, Chopped
• 1 Pound Lean Ground Turkey
• 4 Tablespoons Chili Powder
• 2 Teaspoons Ground Cumin
• 1 Teaspoon Dried Oregano
• 1/4 Teaspoon Cayenne Pepper
• 1/2 Teaspoon Salt
• 28 oz.  can Diced Tomatoes
• 1 1/4 Cups Chicken Broth
• 2-15oz Cans Dark Red Kidney Beans, Rinsed and Drained
• 15 oz Can Sweet Corn, Rinsed and Drained

Instructions

1. Place oil in a large pot and place over medium high heat.  Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently.
2. Add in ground turkey and break up the meat; cooking until no longer pink.  Next add in chili powder, cumim, oregano, cayenne pepper and salt; stir for about 20 seconds.
3. Next add in tomatoes, chicken broth, kidney beans and corn.  Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. 
4. Garnish with anything you'd like.

Makes 6 Servings
Macros per serving:  336 calories/3.7g fat/46.7g carbs/31.8g protein

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Italian Spaghetti Squash Casserole

•  1 small/medium spaghetti squash — about 2 pounds
•  2 teaspoons extra-virgin olive oil
•  1 pound 93% lean ground turkey
•  1 small red onion — diced
•  1 green bell pepper — cored and diced
•  1 teaspoon kosher salt
•  1/2 teaspoon black pepper
•  1 can — 14.5-ounce diced tomatoes with Italian spices, drained
•  3 cloves garlic — minced
•  1 teaspoon Italian seasonings — of choice or a mix of oregano, basil, and thyme
•  1/2 teaspoon crushed red pepper flakes — reduce to 1/4 teaspoon if sensitive to spice
•  1 cup freshly grated part-skim mozzarella — or provolone cheese divided
•  Chopped fresh parsley or basil

Instructions

1. Preheat oven to 375 degrees F. Slice the squash in half lengthwise and scoop out the seeds. Place in a shallow baking dish, cut-side down, and then pour 1/2 cup water into the dish, around the squash. Bake for 35 to 40 minutes, until the flesh of the squash is easily pierced with a fork. When cool enough to handle, pull the squash strings out of the squash's center with a fork and transfer to a large mixing bowl. The squash strings should look like spaghetti.
2. Reduce the oven temperature to 350 degrees F. Heat the olive oil in a large, deep skillet over medium high. Add the turkey, onion, bell pepper, salt, and black pepper. Cook, breaking apart the meat, until meat is browned and the vegetables are tender, about 8 minutes. Add the drained tomatoes, garlic, Italian seasoning, and red pepper flakes. Let cook until most of the liquid from the tomatoes has cooked off, about 4 minutes, and then add the reserved squash. Cook and stir until most of the remaining liquid has cooked off, about 1 to 2 minutes more, increasing the heat if needed. Stir in 1/2 cup of the shredded cheese. There may be some liquid remaining in the pan.
3. Lightly coat a deep 8x8-inch baking dish or 2-quart casserole dish with nonstick spray. With a slotted spoon, scoop the squash mixture into the pan in an even layer, discarding any excess liquid (some in the pan is OK—just not too much). Bake, uncovered, for 20 minutes. Remove from the oven and sprinkle with the remaining 1/2 cup cheese, and then return to the oven and bake until the cheese melts, about 5 to 10 additional minutes. For an extra-golden-brown top, place the casserole under the broiler for a few minutes. Remove from the oven, sprinkle with parsley and/or basil, and let rest 5 minutes. Serve hot.

Makes 6 Servings
Macros per serving: 193 calories/10g fat/8g carbs/20g protein

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5 Ingredient Slow Cooker Fajita Salsa Chicken

• 2 pounds boneless, skinless chicken breasts or thighs
• 1-2 medium yellow onions, thinly sliced
• 1-2 medium bell pepper (red, yellow, orange or green), thinly sliced
• 16-oz jar or container salsa, divided (any brand you like, avoid those with added sugar or ingredients you can't pronounce)
• ½ teaspoon salt
• Juice of 1 lime (about 2 tablespoons)

Instructions
1. Add the chicken, onions, peppers, about ⅔ of the salsa, and salt to a 6-quart slow cooker, stirring to combine.
2. Cover and cook on high for 4 hours or low for 6, or until the chicken and vegetables are very tender.
3. Uncover and remove the chicken to a cutting board. Shred with two forks or cut into pieces. 
4. If there is a lot of liquid in the slow cooker you can drain some off or leave it all in, depending on whether you want a drier or saucier consistency. Add back the chicken, the remaining salsa, and lime juice, stirring everything together. Taste and add additional salt, lime juice or salsa if you like.

Makes 4-6 Servings

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Macro Friendly Slow Cooker Stuffed Shells

• 24 (1200g) Barilla jumbo pasta shells
• 1 cup Publix 2% skim (low fat) Ricotta
• 6 cups marinara sauce
• 1 cup Sargento reduced fat 4 cheese Italian, shredded
• 3 cups Publix 2% mozzarella cheese, shredded
• 1 large egg
• 5 cups chopped frozen spinach, thawed
• 2 garlic cloves, minced
• Salt & pepper to taste
• Parsley, optional

Instructions
Start by adding a layer of marinara sauce to the bottom of the slow cooker (about 2 cups). In a large bowl mix ricotta, 2 cups 2% mozzarella cheese, 1 egg, thawed spinach, garlic, seasonings, and parsley. Take (uncooked) pasta shells and fill each with equal amount of mixture. For you macro trackers you will need to weigh the total mix and divide by 24 to know how many grams of mixture each shell should contain. Layer the bottom of the slow cooker with shells, you will use about half. Once the bottom is covered in stuff shells top with 2 more cups of sauce and sprinkle your final cup of mozzarella cheese on top. Add your final layer of stuffed shells and top with remainder of sauce. Cook on low for 8 hours or high for 4 hours. When you are ready to serve top the shells with the Italian cheese blend and parsley, allow to cook covered for another 5-10 minutes until cheese is melted.

Makes 12 Servings
Macros per serving: 249 calories/9g fat/24g carbs/19g protein

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Low Carb Cheeseburger Skillet

• 2-3 large Zucchini
• 1 pound 93/7 Ground Beef
• 1/2 cup Shredded Cheddar
• Onion (optional)

Instructions

1. Cube and cook the zucchini in the oven for 15-20 minutes on 450.
2. Season and brown the beef in a large skillet.  Add onion if are using it.
3. Add the cooked zucchini, ground beef and cheese to an oven-safe skillet to broil or heat on the stovetop with a cover until the cheese is fully melted.
4. Top with your regular burger condiments or anything you'd like.  

​
Makes 4 Servings
Macros per serving: 245 calories/28g protein/4g carbs/13g fat​

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Asparagus Stuffed Chicken Breast

• Boneless, skinless Chicken Breast
• 4 stalks Asparagus, rinsed
• 2 slices Provolone Cheese
• Sundried Tomatoes (you can find canned in the vegetable aisle)

Instructions

1. Heat grill to medium heat.
2. Butterfly cut the chicken breasts so that you have a pouch to place your asparagus, cheese and tomatoes.
3. Tie chicken breast shut with cooking twine.
4. Grill on pre heated grill for about 15 minutes, turning once halfway through.​

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Beef, Bean and Cheese Burritos

• 6 burrito size flour tortillas (we prefer raw tortillas)
• 1 1/2 cups sharp cheddar cheese , more or less to taste

Burrito Filling

• 1 pound lean ground beef
• 1 small onion, chopped
• 4-6 garlic cloves, minced
• 1 1/2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt plus more to taste
• 1/4 teaspoon pepper
• 1/4 teaspoon dried oregano
• 1 16 oz. can refried beans
• 1/4 cup sour cream
• 1/2 cup salsa (medium for more of a kick)
• hot sauce to taste

Customizable Filling/Topping Ingredients

• sour cream
• lettuce
• Tomatoes
• Guacamole
• Rice

Directions

1. Add onions and beef to a large skillet and cooked over medium heat until onions are softened and meat is cooked through. Add garlic and sauté for 30 seconds. Drain off any excess fat (if there is any).
2. Stir in all of the spices/seasonings, followed by refried beans until well incorporated, followed by sour cream and salsa. Heat through.
3. If using raw tortillas, cook according to package directions. If using cooked tortillas, stack them together on a plate, cover with a damp paper towel and microwave for 30 seconds or until warmed through.
4. Line the middle of each tortilla with desired amount of cheese. Top with Bean and Beef filling and any additional desired filling ingredients.* Fold in the edges of each tortilla and roll up “burrito style.” Serve with additional sour cream, guacamole, etc. (optional).
5. Optional to “crisp” burritos: Heat a large nonstick skillet over medium heat. Add burritos, 3 at a time, seam side down, and cook until golden, about 2-3 minutes per side.

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Spaghetti Squash Lasagna with Baked Mini Meatballs

• 1 Medium to large spaghetti squash

For the meatballs:

• 1 lb grass fed ground beef
• 1 cup grated parmesan
• 1 tsp chili powder
• 1/2 tsp oregano
• 1/2 tsp basil
• 2 cloves minced garlic
• 2 grinds of fresh sea salt
• 3 grinds of freshly cracked pepper
• 1 large egg

For the sauce:

• 3 cups naturally low-carb tomato sauce
• 1 tsp crushed red pepper flakes

For layering:

• 2 cups, shredded mozzarella cheese

Directions

1. Preheat oven to 350F. Slice your spaghetti squash in half the long way, using a large knife. Remove the seeds and goop. Place both sides, squash side up, on a baking sheet and bake for an hour at 350. It’s ready when you can easily use a spoon to scoop out the innards. Note: If you want to bake the lasagna in the shell, be careful when removing “spaghetti”, it’s easy to poke a hole in the rind once cooked.
2. In the meantime, pour your chosen sauce into a medium saucepan over low heat, covered, and add red pepper flakes. Let simmer with the cover on to prevent annoying splashes of sauce all over.
3. Mix meatball ingredients in a bowl and roll into quarter-sized mini meatballs.
4. Heat a large skillet over medium heat with your choice of cooking oil (I like olive oil or ghee) Cook meatballs in the frying pan and cover. Flip when halfway browned (approx 3-5 minutes). When meatballs are cooked through, uses a slotted spoon to add them (without the grease and fatty aftermath) into the sauce and let marinate. Reduce to a low or warm setting.
5. If you have preserved the spaghetti squash shells, put them back on the baking sheet if they aren’t already. Otherwise, you can use a bread-sized baking dish. In your baking vehicle of choice, layer sauce, squash, meatballs, sauce, mozzarella, squash, meatballs, sauce, mozzarella. Then bake on 350 for 30 minutes.
6. Remove the spaghetti squash lasagna from the oven, and garnish with chopped basil or parsley if you like. Otherwise, serve and enjoy!

Makes 4 servings
Macros per serving: 392 calories/31g protein/9g carbs/25 g fat

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Bodybuilding Burrito Pie

• 1 1/2 Pounds (24 Ounces) Lean Ground Beef or Turkey (I like 93/7)
• 1/2 Cup Red Onion
• 4 Tablespoons (32g) Sliced Olives
• 4 Tablespoons (60g) Diced Green Chiles
• 1 Cup (252g) No Salt Added Diced Tomatoes
• 16 Tablespoons (244g) Salsa
• 2 Whole Wheat Tortillas
• 1 Cup (244g) Reduced Sodium Black Beans (or Any Other Bean)
• 1 Cup (112g) Reduced Fat Mexican Style Cheese (or Any Other Cheese)

Directions
Take out a large stove top pan, turn your burn on Medium-High, and let it heat up. Once it heats up add in your Lean Ground Beef or Turkey and brown it. After you’ve browned it add in your Chopped Red Onion, Sliced Olives, Diced Green Chiles, Diced Tomatoes, and 8 Tablespoons (122g) of your Salsa. Mix everything around, turn your burner on Low, and let it simmer for 15:00. Take out at least a 9’’ round baking dish, coat it with some non-stick cooking spray, and add 1 Whole Wheat Tortilla on the bottom of it. On top of your tortilla put half of your mix, 1/2 Cup (122g) Black Beans, and 1/2 Cup (56g) Mexican Style Cheese. Add your last 1 Whole Wheat Tortilla  on top of that layer, the rest of your mix, 1/2 Cup (122g) Black Beans, 8 Tablespoons (122g) Salsa, and 1/2 Cup (56g) Mexican Style Cheese. Bake on 350 for 25 minutes.

Makes 8 servings
​Macros per serving: 226 calories/7g fat/18g carbs/23g protein

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Big Mac Bowls

• 2 Tbsp diced yellow onion
• 5 oz. Lean ground beef or turkey
• 2 Tbsp Wish-Bone Light Thousand Island dressing
• 1/8 tsp white vinegar
• 1/8 tsp onion powder
• 3 cups shredded Romaine lettuce
• 2 Tbsp reduced-fat cheddar cheese
• 1 oz. dill pickle slices

Directions
Heat a small, lightly greased skillet over medium-high heat.  Add the onion and cook until fragrant, about 2 to 3 minutes.  Add the beef and cook until fully browned.
Meanwhile, mix together dressing, vinegar and onion powder.
Top lettuce with meat and sprinkle with cheese.  Top with pickle slices, drizzle with sauce.

Makes 1 serving
*For macros, enter your meat, cheese, lettuce and dressing into your tracker separately.  Everything else is zero calories.

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Slow Cooker Chicken Burrito Bowls

• 2lbs boneless skinless chicken breast
• 8 oz can black beans, drained and rinsed
• 1 cup corn, drained and rinsed
• 8 oz can diced tomatoes
• 1 small onion, chopped
• 2 cups cooked rice of choice (I used Uncle Ben’s ready rice, 1 cup if dry)
• 1 cup reduced fat Mexican shredded cheese
• Seasoning of choice (I used salt, pepper, cumin, red pepper, and garlic powder)
• Garnish of choice (I used avocado and cilantro, not included in macros)

Directions
Throw all ingredients in the slow cooker accept for the rice and cheese. Add in a cup of water or broth, stir ingredients, and set on low for 8 hours. If you’re using dry rice cook rice about 30 mins before the slow cooker is ready. Top with cheese when garnishing. Would be great garnished with sour cream, guacamole, salsa, or crushed up tortilla chips.
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Makes 6 servings
Macros per serving: 336 calories/8g fat/29g carbs/40g protein

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One Pot Macro Friendly Chicken Lo Mein

• 1 and 1/2 lbs chicken breast, cut into small chunks
• 1 16 oz box of linguine, cut in half
• 4 carrots, peeled and cut 3 inches long or grated
• 1 small yellow onion, chopped
• 1 bunch green onions, cut 3 inches long
• 4 garlic cloves, minced
• 1/4 cup low sodium soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon corn starch
• 4 cups vegetable or chicken broth
• 1/2 cup bean sprouts (optional, not included in macros)

Directions
Cook chicken in pot on medium heat for 5-6 minutes. Once it is no longer pink add the pasta and broth and bring to a boil then add in the remainder of the ingredients, stir, cover, reduce heat to medium-low, and let cook through for about 10-15 minutes, stirring occasionally. You may end up needing to add more liquid but do so slowly. I did not. 

Makes 8 servings
Macros per serving: 355 calories/30g protein/48g carbs/4g fat

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Skinny Chicken Taco Skillet

• 1lb chicken breast
• 1-15.5oz can black beans (drained and rinsed)
• 1 cup chopped tomatoes
• 4oz 1/3 the fat cream cheese
• 1 taco seasoning packet
• 1 cup shredded lettuce
• 1/2 cup reduced fat shredded Mexican cheese
• Light sour cream
• Tortilla strips or chips, optional

Directions
I broiled my chicken as it’s super easy and no oil to avoid extra fat. Lay your chicken breast on foil, use half the taco seasoning on top, and wrap the foil. Broil on 500 degrees for 20-25 minutes. Once the chicken has cooled chop it up, add to a pan on low-medium heat and add the beans, cream cheese, and rest of the seasoning. Mix together until cheese has melted. Add the tomatoes and shredded cheese. Before serving add lettuce and sprinkle with more cheese. I used sour cream and tortilla strips on top. Guacamole would be yum, too!

Makes 5 servings
Macros per serving:  298 cals/34g protein/21g carbs/9g fat (macros not including garnish)

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Egg Roll Stir-Fry

• 1 pound Ground Chicken, Pork, or Beef (macros with 92/8 chicken)
• 1 onion, diced
• 1 Tbsp Minced Garlic
• 6 cups (343g) Tri-Color Slaw Mix
• 1-2 Tbsp Light Soy Sauce
• 1/2 cup (144g) Panda Express Sweet & Tangy Sauce

Directions:

1. In a large skillet, cook your choice of meat and onions over medium-high heat until the meat is cooked through.
2. While the meat cooks, mix the slaw mix, soy sauce, minced garlic, and sweet and tangy sauce in a large bowl. 
3. Once the meat has cooked through, reduce the heat to low-medium before adding the slaw mixture to the skillet.  Cook for 8-10 minutes or until the cabbage has softened, stirring often.​

Makes 4 servings
Macros per serving: 270 cals/24g protein/23g carbs/9g fat

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