Recipes

BREAKFAST SCRAMBLE

3 slices — turkey bacon such as Jennie-O Extra Lean Turkey Bacon

11⁄2 — cups egg whites

1⁄4 cup — tomato, diced

1⁄4 cup — red onion, diced

1⁄4 — avocado, sliced

DIRECTIONS

1 In a skillet, add turkey bacon and cook until crispy and golden.

2 In a large bowl, combine egg whites, tomato, and onion.

Microwave two minutes, stir, then cook two more minutes.

3 Top scramble with crumbled bacon, avocado and cheese.

APPROXIMATE PER SERVING: 521 CALORIES ■ 56 G PROTEIN ■ 40 G CARBS ■ 11 G FAT

BREAKFAST SCRAMBLE

Product name Unit price Quantity
BUTTERBALL TURKEY BACON THN/CRP 6OZ Quick View $19.65 1 Add to cart
SPRING FRESH EGGS XLG 12S Quick View $23.00 1 Add to cart
ONIONS (RED MEDIUM) Quick View $18.00 1 Add to cart

NEW FAVORITE FILET

5 — large shallots, peeled and halved

3 tsp — extra-virgin olive oil, divided

1 tbsp — coarsely chopped fresh thyme

1/2 tsp — kosher salt

1/2 tsp — freshly ground pepper

4, 4 oz — filet mignon or sirloin steaks 1/4 — inches thick, trimmed

3/4 cup — red wine

1, 14-ounce — can reduced sodium beef broth

1 tsp — olive oil

1 tsp — all-purpose flour

1 tsp — tomato paste

DIRECTIONS

1 Preheat oven to 425°F.

2 Toss shallots with 1 teaspoon oil in a small baking pan.

Roast until beginning to brown, about 25 minutes.

3 Meanwhile, combine thyme, salt and pepper in a small bowl; rub the

mixture all over steaks. Heat the remaining 2 teaspoons oil in a large

nonstick skillet over medium-high heat. Add the steaks and cook,

adjusting the heat as necessary to prevent burning, 4 to 6 minutes per

side for medium-rare. Transfer to a plate; tent with foil to keep warm.

4 Add wine to the pan and cook for 1 minute. Add broth and bring to a boil;

continue cooking until the liquid is reduced by about half, 10 to 12 minutes.

5 Combine butter and flour in a small bowl. Stir tomato paste into the pan until

dissolved, then add the butter-flour paste in small bits, breaking up any lumps

with a wooden spoon, until it’s dissolved. Add the roasted shallots and steaks

to the pan along with any accumulated juices. Turn to coat and cook until heated

through, 1 to 2 minutes. Serve the steaks with the remaining sauce in the pan.

APPROXIMATE MACROS PER SERVING: 359 CALORIES ■ 12G FAT ■ 23G CARBS ■ 28G PROTEIN

SALMON STACK

2 — lemons, thinly sliced, plus 1 lemon cut into wedges for garnish

20-30 — sprigs mixed fresh herbs, plus 2 tablespoons chopped, divided ( basil, thyme and rosemary)

1 — clove garlic

1/2 tsp — salt

1 tsp — pepper

2 tbsp — Dijon mustard

1.5 pound — center-cut salmon, skinned

DIRECTIONS

1 Preheat grill to medium-high.

2 Lay two 9-inch pieces of foil on top of each other and place on a rimless baking sheet. Arrange lemon slices

in two layers in the center of the foil. Spread herb sprigs over the lemons. With the side of a chef’s knife, mash

garlic with salt to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 tablespoons

chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.

3 Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon

stack. Cover the grill; cook until the salmon is opaque in the center, 10-15 minutes. Wearing

oven mitts, carefully transfer foil and salmon back onto the baking sheet. Cut the salmon

into 4 portions and serve with lemon wedges (discard herb sprigs and lemon slices).

APPROXIMATE MACROS PER SERVING: 212 CALORIES ■ 15G FAT ■ 1G CARBS ■ 23G PROTEIN

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SUFTFED OATMEAL

1⁄2 cup — dry oatmeal

1⁄2 cup — water

1 tbsp — peanut butter (or nut butter of choice)

2 scoops — whey protein powder (flavor of choice)

1 tbsp — ground flaxseed

1⁄2 cup — berries

DIRECTIONS

1 Combine dry oatmeal and water in a medium bowl, and microwave 11⁄2 to 2 minutes.

2 Add nut butter, protein powder and flaxseed, and stir thoroughly. Top with berries of your choice.

APPROXIMATE PER SERVING: 549 CALORIES ■ 58 G PROTEIN ■ 53 G CARBS ■ 15 G FAT

SUFTFED OATMEAL

Product name Unit price Quantity
QUAKER QUICK OATS GLUTEN FREE Quick View $28.95 30 Add to cart
BLUE WATERS PREMIUM WATER 1.5LT Quick View $5.02 1 Add to cart
JIF PEANUT BUTTER EXTRA CRUNCHY 16OZ Quick View $41.00 20 Add to cart
EMBORG STRAWBERRIES & BLUEBERRIES 400G Quick View $43.75 1 Add to cart

CALIFORNIA COBB SALAD CREAMY BLUE CHEESE DRESSING

1/3 cup — low-fat mayonnaise

1/3 cup — buttermilk or nonfat milk

1/3 cup — nonfat plain yogurt

2 tbsp — tarragon vinegar or white vinegar

1 tbsp — Dijon mustard

1/2 tsp — salt

1/2 tsp — freshly ground pepper

1/4 cup — crumbled blue cheese

8 — large eggs

8 — large eggs

6 cups — baby spinach

4 — strips of bacon, cooked and crumbled

4 tbsp — Creamy Blue Cheese Dressing, divided filet mignon

DIRECTIONS

1 To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt,

vinegar, mustard, salt and pepper in a medium bowl until smooth. Add

cheese and stir, mashing with a spoon until the cheese is incorporated.

2 To prepare salad: Place eggs in a single layer in a saucepan; cover with

water. Bring to a simmer over medium-high heat. Reduce heat to low,

cover and cook at the lowest simmer for 10 minutes. Pour off the hot water

and run cold water over the eggs until they are completely cooled. Peel

the eggs; discard 6 of the yolks. Chop the remaining yolks and whites.

3 Toss spinach and 2 tablespoons of the dressing in a large bowl.

Divide between 2 plates. Top with the chopped eggs, bacon,

beets, carrots and pecans. Drizzle with 2 more tablespoons

dressing. (Refrigerate the extra dressing for up to 1 week.)

APPROXIMATE MACROS PER SERVING: 270 CALORIES ■ 12G FAT ■ 20G CARBS ■ 23G PROTEIN

GRILLED STEAK SALAD

1 tbsp — minced garlic

3 tsp — extra-virgin olive oil, divided

1/2 tsp — salt, divided

2 — boneless strip (top loin) steaks, trimmed (about 1 1/4 pounds)

1 — large ear corn, husked

1 cup — Romaine lettuce, chopped

2 — medium tomatoes, chopped

1 — small orange or red bell pepper, diced

2 tbsp — chopped fresh basil

2 tbsp — balsamic vinegar

1/4 cup — cilantro

1/2 — avocado (optional)

DIRECTIONS

1 Spray a nonstick skillet with coconut oil spray and set on medium-high heat.

2 Sear 1 tablespoon of minced garlic and chopped red onions in the skillet,

then cook thinly cut chicken 12 to 15 minutes or until fully cooked.

3 Chop up fresh cilantro and remove the pit from the avocado and cut into thin slices.

4 Spread about 2 tablespoons (1/8 cup) hummus on each wheat tortilla.

5 On one side of the tortilla, add half of chopped chicken breast, black beans,

one tablespoon goat cheese, a fourth portion of avocado and fresh cilantro.

6 Fold the quesadilla in half.

7 Spray a nonstick skillet with coconut oil and set on medium heat. Allow the skillet to heat up.

8 Add the uncooked quesadilla to the skillet and cook for about 2 minutes on each side.

Be sure to press down on the quesadilla using a spatula so that it flattens out.

9 Remove from the skillet and enjoy with salsa of your choice and a

scoop of Greek yogurt for added protein.(optional)

APPROXIMATE MACROS PER SERVING: 250 CALORIES ■ 48G PROTEIN ■ 27G CARBOHYDRATES ■ 13G FAT

BREAKFAST BOWL

2 tsp — canola oil

4 tbsp — black beans

1⁄4 — eggplant, sliced

2 tbsp — red onions, diced

1 — parsnip, grated

2 — spears asparagus, chopped

1 — tomato, diced

3 — eggs

Salt and pepper to taste

DIRECTIONS

1 Heat oil in a skillet over medium-high heat.

2 Throw in all vegetables and sauté, stirring frequently,

until eggplant is golden brown. Remove from skillet.

3 Add eggs to skillet and scramble with a spatula until cooked.

4 Add cooked vegetables, toss with eggs, season with salt and pepper, and serve.

APPROXIMATE PER SERVING: 558 CALORIES ■ 29 G PROTEIN ■ 60 G CARBS ■ 25 G FAT

BREAKFAST BOWL

Product name Unit price Quantity
GOYA BLACK BEANS Quick View $10.95 1 Add to cart
MELONGENE AAJ Quick View $24.95 1 Add to cart
RED BARN EGGS LG 6S Quick View $10.25 1 Add to cart
HOT PEPPERS AAJ Quick View $0.75 1 Add to cart
JAYS CANOLA OIL 500ML Quick View $20.50 1 Add to cart

QUINOA EGGS BENEDICT

1 cup — of quinoa

4 tsp — extra-virgin olive oil, divided

3 tsp — chopped fresh oregano, divided, plus

4 sprigs for garnish

1/3 cup — chopped pancetta

2 tbsp — reduced-fat mayonnaise

2 tbsp — nonfat plain yogurt

2 tsp — lemon juice

1 tsp — water

6 — large eggs

4 large — egg whites

2 tbsp — reduced-fat cream cheese

1/4 tsp — salt

DIRECTIONS

1 Preheat oven to 425°F.

2 Toss quinoa with 2 teaspoons oil and 2 teaspoons oregano.

Place them top-side down on half of a large baking sheet. Spread

pancetta in an even layer on the other half. Roast until the quinoa are just

beginning to brown and the pancetta is crispy, 12 to 14 minutes.

3 Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small

bowl until smooth. Beat eggs and egg whites in a large bowl.

4 Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high

heat. Add the eggs and cook, folding and stirring frequently with a heatproof

rubber spatula until almost set, about 2 minutes. Remove from the heat and

fold in cream cheese, the remaining 1 teaspoon oregano and salt.

5 To serve, divide the artichoke bottoms among 4 plates. Top each

artichoke with equal portions scrambled egg, crispy pancetta and

creamy lemon sauce. Garnish with oregano sprigs, if desired.

APPROXIMATE MACROS PER SERVING: 282 CALORIES ■ 19G FAT ■ 9G CARBS ■ 17G PROTEIN

TURKEY CHILI

6 ounces — hot turkey Italian sausage

1 — chopped onion

1 cup — chopped red bell pepper

4 — garlic cloves, minced

1 pound — ground turkey

1 — jalapeño pepper, chopped

3 tbsp — chili powder

2 tbsp — brown sugar

1 tbsp — ground cumin

3 tbsp — tomato paste

2 tsp — dried oregano

1/2 tsp — freshly ground black pepper

1 tsp — salt

2 — bay leaves

1 cup — brewed coffee

2, 28 oz cans — no-salt-added whole tomatoes, undrained and coarsely chopped

2,15 oz cans — no-salt-added kidney beans, drained

1 can — black beans

1 can — pinto beans

1/2 cup (2 ounces) — shredded reduced-fat sharp cheddar cheese

DIRECTIONS

1 Heat a large Dutch oven over medium-high heat. Remove casings from sausage.

Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan;

cook 8 minutes or until sausage and turkey are browned, stirring to crumble.

2 Add chili powder and the next 7 ingredients (chili powder through bay leaves),

and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans;

bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

3 Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves.

Sprinkle each serving with cheddar cheese and chopped green onions.

APPROXIMATE MACROS PER SERVING: 286 CALORIES ■ 7.5G FAT ■ 22.4G PROTEIN ■ 28.5G CARBS

CHICKEN BURRITO

6-8 oz — boneless and skinless chicken breast

1 cup — brown rice

1⁄2 cup — asparagus

1⁄2 cup — diced tomato

1⁄2 — avocado

1/2 cup — chopped onion

1 — whole wheat tortilla

1 tbsp — goat cheese cilantro

DIRECTIONS

1 Broil chicken breast for about 7 minutes.

2 Cook brown rice according to package instructions.

3 Steam asparagus.

4 Dice chicken, asparagus, tomato, and avocado.

5 Put rice on wrap and top with chicken, veggies, and goat cheese.

6 Fold and serve with salsa and 0% fat Greek Yogurt

APPROXIMATE PER SERVING: 490 CALORIES ■ 37 G PROTEIN ■ 54 G CARBS ■ 15 G FAT

CHICKEN BURRITO

Product name Unit price Quantity
FAN THAI BROWN JASMINE RICE 1KG Quick View $23.50 1 Add to cart
ONIONS BAG 3LBS EA Quick View $28.00 1 Add to cart
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