Egg Muffin

1 English Muffin
5 G Butter
112 G egg white
2 slices Jones Farm Dairy Canadian Bacon

Get small skillet nice and hot. Spray with a little cooking spray and then pour in egg whites. Salt and Pepper to taste. While that’s cooking, toast the english muffin. When you flip the egg whites (try to keep them in one piece if you can), add the Canadian bacon to the pan so it can warm up.

When muffin comes out of the toaster, split the butter between the two halves, put 1 slice of Canadian bacon on each half. fold up the egg whites and put on one half of the muffin. Flip other half on top.

Calories 266
Fat 6 G
Carbs 29 g
Protein  24 G 

NOTES: Depending on your calorie levels, you could use a whole egg. What I like about my version of the is that I get a lot higher protein ratio, I get less fat overall and it still satisfies the craving. Not to mention I get two pieces of Canadian bacon, because you know it’s really about the Canadian bacon. This also makes a quick dinner too.

Tuna Salad

1 can Tuna
1/4 cup celery chopped.
3 tsbp onion chopped
1 dill pickle chopped
2-3 tbsp plain lowfat yogurt
Salt to taste
pepper to taste

Mix first 4 ingredients together in small bowl. Add 2-3 tablespoons of Plain yogurt. Add salt and pepper to taste.

Scotchy Oatmeal

Scotchy Oatmeal
1 scoop butter cream toffee Dymatize
Toasted Walnuts or Pecans to fit your EFA micros
Oatmeal to fit your micros

Cook Oatmeal. Add add PP Powder and nuts. You could also use nut butters.

Krista’s Grilled Beef Salad

I got this from my friend Krista. It rocks.

1 pkg broccoli slaw
1/2 purple onion diced
1/4 cup Cilantro chopped
1/2 cup Newman’s Own Low Fat Sesame Ginger Dressing
Beef Steak grilled how you like it.

In bowl mix Broccoli Slaw, onion and Cilantro in bowl. Add Dressing and stir to coat (if you want more dressing you can add it). Put in the fridge for an hour.

While salad is chilling, you can grill the steak. I used a piece of tenderloin that was seasoned garlic powder and pepper and grilled rare.

Paula’s Pumpkin Protein Pancakes

Nothing like a little alliteration in your food name eh???

can of packed pumpkin (not the pumpkin pie filling)
1.5 Cups of Egg White
1 tsp of Maple Syrup
Cinnamon and Nutmeg to taste
3 Scoops of vanilla protein powder (although I had to sub in a scoop of Butter Cream toffee dymatize because I ran out of vanilla)

Mix Pumpkin, Egg Whites, Maple Syrup and Spices together until fairly smooth. Add PP and mix until well combined.

Heat Griddle until sizzling hot and spray with a bit of pam. pour 1/3 cup of batter onto griddle and cook like a regular pancake. Flip when top begins to look set and almost dry.

This is my quick and easy breakfast food. It’s great with natural peanut butter and berries on top.

Paula’s Black Bean Salad

As much as I love Texas Caviar, I can’t eat a whole bowl of it myself so I came up with a similar salad on a much smaller scale.

1 14 oz can Black Beans Rinsed (I prefer organic)
3/4 Cup Frozen Corn
1/2 Red Bell Pepper Diced
1 Jalepeno Finely Diced.
1 Tomato Chopped
1 clove garlic, Minced
Juice of one Lemon
1 TBSP Olive Oil
Salt to Taste
Fresh Cracked Pepper to Taste.

Put first five ingredients in bowl and gently toss. Add Garlic and juice of 1 lemon. Drizzed olive oil over veggies and toss again. Can be eaten immediately or served cold.

You can add Avocado and other veggies to the mix.

Turkey Spinach Mix

Turkey Spinach Tacos

Yields: 8 Servings

Ingredients

2 package Turkey, Ground usually come in 1 lb packages
1 cup Onion
2 Clove Garlic to taste
16 ounce Spinach
1/4 teaspoon Pepper to taste
8 each Whole Wheat Tortillas
4 ounces Feta cheese

Instructions
Brown turkey, onion, and garlic until almost cooked. Add 16 oz package of spinach to pan. and cook until spinach is warm and turkey is cooked. Add pepper.

Warm tortillas. Put feta cheese on tortilla and then place scoop of turkey/spinach onion mixture on top. Roll Tortilla.

Notes:
The meat mixture portion of this is a double batch so freeze the leftovers and reheat as needed.
If you wanted a more greek flavor you could add a bit of dill to the mix (not a whole lot - a little dill goes a long way!)

Calories - 115; 6G of Fat; 3 G of Carb; 12G protein.

Turkey Black Bean Taco Recipe

1 pkg Lean Ground Turkey
1 pkg 40% less sodium Old El Paso Taco Seasoning
1 Can Black Beans Rinsed (I pretty much always rinse my beans before adding them)

Cook Turkey. Drain Fat off. Add Taco seasoning (follow package instructions) and beans.

I put this on whole wheat tortillas along with Lettuce, Tomatos and Salsa. It’s also good with green beans or as a salad. You also other veggies (corn works well) and freeze it.

Macros: 1 cup serving 179 Cal. 5 G Fat, 14 G. Carbs, 24 G Protein

(NOTE My recipe program did not have Taco seasoning listed in its database so the calories and macros might be slightly higher)

300 Calorie Pizza

1 Flat out Wrap (I have the multi-grain with Flax)
55 g Muir Glen Organic Portabello Mushroom sauce
45 g Onion, Sliced and rings seperated.
50 g Sweet Green Pepper
50 g Mushrooms Sliced
15 g Lower Fat Pepperoni
25 g Shredded Part Skim Mozarella
 
Heat Oven to 450 degress. Place flat out on pizza stone or baking sheet and pre bake for 5-8 minutes.
 
After flat out is removed from the oven, spread sauce over top. Layer onion, pepper, mushrooms, and pepperoni. Sprink shredded cheese over top. Put pizza back in the oven and cook until cheese is melted and has started to turn brown.
 
Calories: 282
Protein: 24 G
Carbs: 32 G
Fat: 11 G
 
NOTES:
I tend to like my pizzas saucy, you could probably use less sauce for this.
 
Also if you like your veggies on the softer side, you’ll probably have to saute them to soften them up. 
 

Grilled Summer Salad

The grilled summer salad has a nice fresh taste with a nice smokey tone to it.

6 small squash (I used a mixture of yellow squash and baby zuchinni)
1 bunch of fresh asparagus spears, ends snapped off
2 tablespoons olive oil
1 tsp sea salt
fresh ground pepper to taste
1 head of garlic
3-4 medium tomatoes
1 jar of pimento OR 1 red bell pepper

Get grill nice and hot. While you are waiting, cut zuchinni and yellow squash on the diagonal so you get nice slices for grilling. Mix squash and asparagus spears with olive oil. sprinkle sea salt and pepper over the top. Remove most of paper skin from the garlic head and wrap garlic in foil. Place garlic on bottom grate or on the coals themselves. Place squash slices and asparagus spears on top grate. Cook for about 10 minutes then turn and cook for another 5. Remove to bowl to cool. Take tomatos (and red pepper if you are using that instead of pimentos) and put on grill. Cook until heated through or the skin splits (I cooked my tomatos for about 15 minutes turning once). Remove to bowl and cover with foil so the tomatos can steam and the skins can be easily removed. While tomatos steam, roughly chop squash, asparagus, and pimentos into 1 inch pieces.  Pull garlic off the grill and let cool. Take tomatoes and peel the skin off. Cut stem portion off the tomato and squeeze out the seeds. Roughly chop tomato flesh. Squeeze the soften garlic out of the head and add to bowl. Lightly toss.