Recipes - Tuna Salad

Serves 1

1 can of tuna
2tbsp mayo
1 tablespoon shredded carrots
1 tablespoon chopped celery
1 tablespoon chopped green onion

Combine and serve

Per Serving: Calories 580 - Total Fat 26g Saturated Fat 4g - Cholesterol 94mg - Sodium 1229mg - Total Carbohydrate 2g - Dietary Fiber 1g - Sugars 1g - Protein 81g

Recipes - Cucumber soup

0.25 cucumber
0.125 cup red onion
0.75 tablespoon dill
0.25 tablespoon mint
0.3125 cup plain yogurt
dash salt
dash black pepper
dash cayenne pepper
dash celery seed

Combine and blend. Chill and serve.

Per Serving: Calories 66 - Total Fat 1g Saturated Fat 1g - Cholesterol 5mg - Sodium 59mg - Total Carbohydrate 9g - Dietary Fiber 1g - Sugars 7g - Protein 5g

Recipes - Island Pork Tenderloin Salad

Serves 2

1 whole pre-marinated pork tenderloin (easier than using the recipe)
4 cups salad greens
1/2cups baby carrots
1/2cups mushrooms
1 bell pepper (slices)
1/2 orange

Cook tenderloin till done, let cool and slice. Combine other ingredients, top with pork and serve.

Recipes - Spinach Scramble

Serves 1

6egg whites
2tbsp frozen spinach/thawed
2tbsp parmesean cheese

Beat spinach and egg whites together. Fry. Flip and put cheese onto. When starts to melt, fold and serve.

Per Serving: Calories 146 - Total Fat 3g Saturated Fat 1g - Cholesterol 7mg - Sodium 475mg - Total Carbohydrate 3g - Dietary Fiber 1g - Sugars 2g - Protein 26g

Recipes - Turkey Burgers

Serves 1

1/2lb ground turkey
2tbsp breadcrumbs
1/4 egg
2teaspoon green onion
1/4 teaspoon dijon mustard
dash Worcestershire sauce

Combien together and grill.

Per Serving: Calories 313 - Total Fat 12g Saturated Fat 3g - Cholesterol 84mg - Sodium 366mg - Total Carbohydrate 21g - Dietary Fiber 2g - Sugars 2g - Protein 27g

Recipes - Gazpatcho

Serves 1

1 canned tomato
0.3 cups tomato juice
0.25 cucumbers, peeled & diced
3 baby carrots
0.1 green & red bell pepper
0.05 red onion
0.2 garlic cloves
0.03 cup red wine vinegar
0.03 cup lemon juice
0.1 teaspoon paprika
0.025 cup fresh oregano, basil and italian parsley
dash Tabasco

Blend tomatos, tomato juice, cucumbers, carrots, green peppers, onion, garlic
Add vinegar, lemon juice, oregano, basil, parsley, and pepper to taste. Blend
Chill for several hours prior to serving.

Per Serving: Calories 60 - Total Fat 0g Saturated Fat 0g - Cholesterol 0mg - Sodium 175mg - Total Carbohydrate 14g - Dietary Fiber 3g - Sugars 9g - Protein 2g

Recipes - Breakfast Sausage Muffin

1 Breakfast Sausage Patty
1 English Muffin

Cook Sausage, add to muffin, enjoy!

Per Serving: Calories 218 - Total Fat 9g Saturated Fat 3g - Cholesterol 23mg - Sodium 418mg - Total Carbohydrate 25g - Dietary Fiber 3g - Sugars 1g - Protein 10g

Recipes - Steak Salad

6oz top sirloin steak
2cups salad greens
8 baby carrots
1/2 cup mushrooms

Grill steak until done, let cool. Combien remaining ingrediants and toss. Add steak on top.

Per Serving: Calories 413 - Total Fat 17g Saturated Fat 6g - Cholesterol 124mg - Sodium 199mg - Total Carbohydrate 11g - Dietary Fiber 3g - Sugars 5g - Protein 53g

Recipes - Salmon Burgers

Serves 2

can of salmon (drained)
1 egg
breadcrumbs to suit

Combine egg and salmon in a bowl. Crumble and stir until mixed. Add breadcrumbs slowly until they get dry. Form into two patties and fry until done (10min)

Per Serving: Calories 576 - Total Fat 19g Saturated Fat 5g - Cholesterol 230mg - Sodium 1707mg - Total Carbohydrate 41g - Dietary Fiber 3g - Sugars 4g - Protein 56g

Recipes - Protein Shake

Serves 1

1scoop Protein Powder
4 medium Strawberries
1/2 banana
1cup skim milk

Add all together and blend.

Per Serving: Calories 274 - Total Fat 2g Saturated Fat 1g - Cholesterol 25mg - Sodium 178mg - Total Carbohydrate 31g - Dietary Fiber 2g - Sugars 10g - Protein 32g

Recipes - Mushroom Omlet

Serves 1

6 egg whites
3/4 cup mushrooms
1/2 roma tomato
1.5 oz cheese

Place mushrooms in microwave for 2min to drain out water. Fry mushrooms in bacon fat in order to brown. Add 6 egg whites, cook. Once set, flip then add tomatos and cheese. Once set, fold and serve.

Per serving: Calories 220 - Total Fat 9g Saturated Fat 5g - Cholesterol 27mg - Sodium 494mg - Total Carbohydrate 4g - Dietary Fiber 1g - Sugars 3g - Protein 30g

Recipes - Vegetable Soup

Serves 1

0.5 cups chicken broth
0.25 red potatos (1" cubes)
0.25 cups onions (quartered)
0.125 cup carrots (sliced)
0.125 cups celery (sliced)
0.125 cups zucchini (sliced)
0.44 oz tomato sauce (canned)
0.11 cloves garlic (mined)
dash parsley
dash cilantro

Combien chicken broth, potatoes, onion, carrots, celery. Bring to a boil and simmer until potatos are tender (30min)

Add zucchini, tomato sauce, garlic, parsley, and cilantro. Cook over medium-low until zucchini is tender. Serve.

Per Serving: Calories 88 - Total Fat 0g Saturated Fat 0g 1% - Cholesterol 0mg - Sodium 381mg - Total Carbohydrate 20g - Dietary Fiber 4g - Sugars 6g - Protein 3g

Recipes - Chicken Salad

Serves 1

1 chicken breast
1 tbsp mayo
0.5 tbsp dijon mustard
1 celery stalk
2cups salad greens

Cook chicken breast, cool down and dice. Slice celery, combien with chicken. Place on top of salad.

Per Serving: Calories 268 - Total Fat 15g Saturated Fat 3g 34% - Cholesterol 73mg - Sodium 280mg - Total Carbohydrate 4g - Dietary Fiber 2g - Sugars 1g - Protein 29g

Recipes - Chicken Scramble

Serves 1

6 egg whites
3 oz chicken (although I use a whole breast)
2tbsp parmesian cheese

Fry eggs together, and put chicken on a George Forman grill at the same time. Once the chicken is done, dice then fly the egg and put the chicken and cheese in the center of the egg. Wait until cheese starts to melt then fold and serve.

Per serving (incl whole chicken breast): Calories 278 - Total Fat 6g Saturated Fat 2g - Cholesterol 80mg - Sodium 511mg - Total Carbohydrate 2g - Dietary Fiber 0g - Sugars 1g - Protein 51g

Recipes - Butternut Squash

Serves 2

0.666 tablespoon shallots
0.666 clove garlic
2 cups butternut squash
0.333 cup chicken broth

Saute onions and garlic in water until translucent. Add squash and chicken broth and simmer for 20min. Blend in blender, serve.

Recipes - Shrimp Stirfry

Serves 2
12 medium sized shrimp
0.5 tablespoon soy sauce
0.5 tablespoon rice vingear
.25 cup chicken broth
.25 teaspoon garlic
.25 teaspoon ginger
.5 red onion (wedges)
1 cup broccoli florets
1.25 cups snow peas
1.5 cups mushrooms
1 yellow pepper (cubed)

Heat soy sauce, rice vingear, and 2 tablespoons of chicken broth in wok. Add garlic and ginere and saute until tender

Add all veggies and cook until 1/2 done. Add shrimp and cook until opaque.


Per serving - Calories 118 - Total Fat 1g Saturated Fat 0g - Cholesterol 51mg -Sodium 372mg -Total Carbohydrate 17g - Dietary Fiber 4g - Sugars 5g - Protein 12g

Recipes - Roasted Red Pepper Soup

Serves 2

0.33 cups white wine
0.17 onion finely chopped
0.83 roasted red peppers
0.33 cups of celery
0.17 table spoon garlic, minced
0.33 plum tomatos
0.04 cup tomato paste
0.33 cups chicken broth
0.33 tablespoon dried tyme
0.04 teaspoon pepper

Roast red pepper under broiler until soft. In a heavy pot add wine, onions, red peppers, and celery. Cook for 3min. Add garlic, cook another 2min. Add tomatoes, tomato paste, and broth. Bring to a boil, reduce to simmer and simmer for 20min. Place in magic bullet and blend.

Per serving: Calories 93 - Total Fat 1g Saturated Fat 0g - Cholesterol 1mg - Sodium 174mg - Total Carbohydrate 14g - Dietary Fiber 3g - Sugars 8g - Protein 3g