Not-So-Pretty Spaghetti Squash and Cheese

This meal may not look pretty, but trust me, it's on par with macaroni and cheese for how little calories it is!

INGREDIENTS:

• 1 c. Spaghetti Squash, prepared
• 1/3 c. Cheddar Cheese, shredded
• 1 TBSP Chobani Plain Greek Yogurt
• Salt
• Pepper

DIRECTIONS:

1. After your spaghetti squash is cleaned, cooked, and prepared, attempt to salt and pepper to taste.
2. Then add the yogurt and stir it in until it's blended.
3. Do the same with the shredded cheese.
4. Heat in the microwave for 15-30 seconds to help melt cheese.
5. Stir some more, adding salt and pepper to taste.

NUTRITION:

• CALORIES: 158
• CARBS: 12
• FAT: 4
• PROTEIN: 7
• SUGAR: 5
• FIBER: 2

Spaghetti Squash Spaghetti

INGREDIENTS:

• 1 c. Spaghetti Squash, cooked
• 1/3-1/4 c. Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1-2 TBSP Onions, chopped
• 1/3 c. Portabello Mushrooms, chopped
• Salt
• Pepper

DIRECTIONS:

1. In a warm pan on medium heat, saute the onions and mushrooms until slightly limp.
2. After having cooked, cut, and prepared your spaghetti squash, place it in a bowl and add the marinara sauce and stir.
3. Place in microwave for 30 seconds to warm up the sauce.
4. Add onions, mushrooms, and salt and pepper to taste. Mix well.

NUTRITION:

• CALORIES: 91
• CARBS: 14
• FAT: 2
• PROTEIN: 3
• SUGAR: 8
• FIBER: 3

Chocolate Milk

INGREDIENTS:

• 1 c. Unsweetened Almond Milk
• 1 TBSP Unsweetened Cocoa
• 2 TSP Stevia
• Pinch of Xanthan Gum (optional, to thicken consistency)

DIRECTIONS:

1. Add all ingredients to blender.
2. Blend away!

NUTRITION:

• CALORIES: 47
• CARBS: 4
• FAT: 4
• PROTEIN: 1
• SUGAR: 0
• FIBER: 3

Pumpkin Spice Frappuccino

INGREDIENTS:

• 2 TBSP of Pumpkin Puree
• 1 TBSP of Cinnamon
• 1 c. Pure Unsweetened Almond Milk
• 2 Espresso shots OR 1/2 c. of very strong coffee, prepared and cooled
• 2-3 ice cubes
• 1/2 TSP. Xanthan Gum (optional, to thicken consistency)

DIRECTIONS:

1. Add milk, pumpkin, and cinnamon to the blender. Blend until mixed well.
2. Add coffee and ice cubes, blend well.
3. Add xanthan gum and pulse blend until desired consistency.
4. Pour into a glass and enjoy (top with whipped cream and a sprinkle of cinnamon if desired)!

NUTRITION:

• CALORIES: 70
• CARBS: 12
• FAT: 3
• PROTEIN: 2
• SUGAR: 1
• FIBER: 7

Spaghetti Squash Breakfast Bake

INGREDIENTS:

• 5 Large Egg Whites
• 1 TBS Ground Flax-seed
• 1 TBS Water
• 2 c. Spaghetti Squash, cooked
• 3/4 c. Portabello Mushrooms, cooked and chopped
• 2 slices of Bacon, cooked
• 4 TBSP Parmesan Cheese, shredded
• Salt, to taste
• Pepper, to taste
• Oregano, to taste
• Basil, to taste

DIRECTIONS:

1. Pre-heat oven to 350° F.
2. In a medium sized bowl, mix eggs, flax-seed, water, and spaghetti squash together very well. Set aside.
3. In a pan, fully cook bacon on medium heat. Set aside on a napkin to absorb grease once complete.
4. In the same pan, fully cook mushrooms.
5. After the mushrooms are done, add bacon, mushrooms, salt, pepper, and spices to your egg-squash mixture. Mix all the ingredients thoroughly.
6. In a bread pan, spray non-stick cooking spray, then evenly distribute your mixture into the pan. Cover with foil and stick it into the oven.
7. Bake for 20-30 minutes, until top is "bouncy" and the eggs are fully set. Check with a toothpick in the center to make sure nothing sticks.
8. Once ready, remove from the oven and sprinkle your cheese on top, allowing it to melt.
9. Cut in half and serve!

NUTRITION (Serving size is equal to 1/2 of the recipe):

• CALORIES: 193
• CARBS: 15
• FAT: 7
• PROTEIN: 19
• SUGAR: 6
• FIBER: 4

Whole Wheat Bread Buns Pizza

INGREDIENTS:

• 1 Whole Bun of Nature's Own - 100% Whole Wheat Sandwich Thins
• 2 TBSP Marinara Sauce (I used Victoria Trading Company - All Natural Marinara-Old World Style)
• 1/4 c. chopped Portabello Mushrooms *
• 1/8 c. chopped Onions *
• 35 calories worth meat of your choosing, cooked (I used 2 slices of Hormel Fully Cooked Bacon)
• Salt, to taste
• Pepper, to taste
• Basil, to taste
• Oregano, to taste
• Garlic Salt, to taste

*You may substitute these with toppings of your choosing, just note that the calories will change!


DIRECTIONS:

1. Heat oven to 350° F.
2. Spray two circles on baking pan, large enough for the two slices of bread, with non-stick cooking spray.
3. Place slices on top of the cooking spray and evenly distribute the marinara sauce.
4. Add a touch of each spice on top of the sauce, then begin to add your toppings.
5. Add a touch of each spice again on the tippy-top, to taste. The sandwich thins and marinara sauce are naturally on the sweet side, so you may want to add or neglect spices, depending on your preferences.
6. Cook for 10-15 minutes, or until buns are crisp.

NUTRITION:

• CALORIES: 174
• CARBS: 26
• FAT: 5
• PROTEIN: 10
• SUGAR: 6
• FIBER: 6

Chicken Pot Pie Soup

INGREDIENTS:

• 1 1/2 TBSP Wheat Flour
• 1/2 TBSP Ground Flax-seed
• 1 c. Water
• 1 Five Inch Celery Stalk, chopped
• 1/2 Medium Onion, chopped
• 4 oz Portabello Mushrooms, sliced
• 3/4 c. Frozen Mixed Vegetables
• 1 Red Potato, cut into bite-sizes
• 6 oz Chicken Breast, cubed and cooked.
• 1 Chicken Bullion cube
• Oregano, to taste
• Basil, to taste
• Salt, to taste
• Pepper, to taste

DIRECTIONS:

1. Create a slurry by combining 1/4 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
2. Pour remaining water and milk into a large pot and slowly bring to a boil. 
3. Add celery, onion, mushrooms, chicken bullion, oregano, basil, pepper, frozen vegetables and return to a boil.
4. Partially cover and simmer on low until vegetables are soft, about 15 minutes.
5. Remove lid, add potatoes and cook until soft, about 10 minutes. 
6. Add chicken and slowly whisk in slurry, stirring well as you add. 
7. Cook another 5-10 minutes, until soup thickens, adjust salt and pepper to taste and serve.

NUTRITION (Servings: 2 1/2):

• CALORIES: 235
• CARBS: 27
• FAT: 4
• PROTEIN: 22
• SUGAR: 5
• FIBER: 4

Pumpkin Pancakes

INGREDIENTS:

• 1/4 c. Instant Oats
• 1/2 TBSP Ground Flax-seed
• 1/4 c. water
• 1 TBSP Cinnamon
• 2 Large Egg Whites
• 1/4 c. 100% Pure Pumpkin
• 2 TSP Stevia

DIRECTIONS:

1. Mix egg whites and pumpkin together, whisking vigorously until smooth.
2. Add the oats, flax-seed, cinnamon, stevia, and water. Mix well, until evenly distributed.
3. Warm pan on medium heat, sprayed with non-stick cooking spray.
4. Pour batter into pan, flipping once the batter on top seems to slightly firm along the edges. Makes four medium pancakes.

NUTRITION:

• CALORIES: 187
• CARBS: 28
• FAT: 3
• PROTEIN: 13
• SUGAR: 2
• FIBER: 11

Two-Minute Peanut Butter Muffin

INGREDIENTS: 

• 1 Large Egg White 
• 1/2 Packet of Quaker Original Instant Oatmeal 
• 1-2 Packets of Stevia (depending on how sweet you like things) 
• 2 TBS PB2 (prepared) 
• 1-2 TSP Cinnamon (optional) 

DIRECTIONS: 

1. In a coffee mug, add all ingredients and mix together until nice and smooth. 
2. Place in microwave for one minute, keeping an eye on it to make sure it doesn't overflow or overcook. 
3. Once complete, check to see if it's fluffy but slightly firm on top. If not, keep heating for 15 seconds at a time. 
4. Remove cup from microwave, turn the mug over onto a plate and let your PB2 muffin fall out. Enjoy! 

NUTRITION:

• CALORIES: 118
• CARBS: 19
• FAT: 3
• PROTEIN: 13
• SUGAR: 2
• FIBER: 5

Quick and Easy Zucchini

INGREDIENTS:

• 1 Medium Zucchini, sliced
• 1/4 Medium White Onion, chopped
• 2-3 TSP Garlic Salt (OR to taste)
• 1-2 TSP Basil (OR to taste)
• 1-2 TSP Oregano (OR to taste)
• 1 TSP Cumin (OR to taste)

DIRECTIONS:

1. Warm skillet on medium heat and spray with non-stick cooking spray.
2. Add zucchini, spray top of the squash with a bit of cooking spray. Let cook, tossing periodically, for 3 minutes.
3. Add seasonings and onions, continue tossing. Continue cooking process until zucchini is slightly limp and the onions are clear.

NUTRITION:

• CALORIES: 48
• CARBS: 11
• FAT: 0
• PROTEIN: 2
• SUGAR: 4
• FIBER: 2

Chicken Lettuce Wrap with Dressing

(Couldn't resist taking a bite first!)

INGREDIENTS:

• 4 oz. Tyson Grilled & Ready Fully Cooked Chicken Breast Strips with Rib Meat*
• 1/4 c. Onions, chopped
• 1/4 c. Tomatoes, chopped
• 3 leafs of Iceberg Lettuce
• Pepper and Cumin to taste

*If you're not in a hurry, or absolutely starving, feel free to cook your own chicken breast with seasonings that compliment the rest. 

DRESSING INGREDIENTS:

• 1 1/2 TBSP Chobani Plain Greek Yogurt
• 1 TSP Low Sodium Soy Sauce
• 1 TSP Garlic Salt
• 1/2 TSP Basil
• 1/2 TSP Oregano

DIRECTIONS:

1. Heat chicken in microwave on high for 3 minutes and 30 seconds.
2. Chop onions and tomatoes.
3. Scoop Chobani yogurt into a tiny bowl, adding soy sauce, garlic salt, basil, and oregano. Stir until mixed well and smoothed (you can add or neglect spices as you please, just do it to taste).
4. Once chicken is done and slightly cooled, tear it into bite-sized pieces and place evenly throughout the three lettuce wraps.
5. Evenly distribute tomatoes and onions on top of the chicken, then season with pepper and cumin.
6. With a spoon, spread your dressing over the top of each.
7. Grip your completed lettuce wrap like a taco and enjoy.

NUTRITION:

• CALORIES: 184
• CARBS: 12
• FAT: 3
• PROTEIN: 32
• SUGAR: 7
• FIBER: 3

My Must-Have Food Products

• Chobani Plain Greek Yogurt - A low calorie, nutritious, versatile yogurt, packed with a good source of protein.
• PB2 - An amazing low-calorie, low-fat peanut butter powder that only requires you to add water and stir. 85% less calories and fat than your normal Peanut Butter, same great taste.
• Quaker Instant Oats (Original) Packets - Oats are very versatile and a healthy alternative to flour when making sweets. Not to mention, oatmeal is delicious.
• Ground Flax Seed - 2 TBS daily gets you your healthy Omega-3 essential fatty acids, as well as Lignans and Fiber.
• Stevia - All natural, great tasting sweetener from a plant. 1 TSP of this is equal to 3 TSP of sugar, minus the calories, sugar, and carbs.
• Honey - Another all natural sweetener that's healthy for you and creates a nice, simple syrup for many desserts.
• Egg Whites - Great tasting, low calorie, zero carbs, and high protein food that fills you up. Can't live without them.
• Chicken Breast - High protein, super filling, lean, and carb-less.
• Spices/Seasonings - Cinnamon, Vanilla Extract, Nutmeg, Red Pepper Flakes, Garlic Salt, Italian Seasoning, Cumin, Basil, Oregano, the list goes on and on.
• Fruits - Apples, Avocados, Blackberries, Blueberries, Cantaloupe, Lemon, Oranges, Raspberries, Red Grapes, Strawberries, Tomatoes.
• Vegetables - Broccoli, Cauliflower, Carrots, Celery, Garlic, Mushrooms, Olives, Onions, Romaine Lettuce, Spinach, Squash, Sweet Potatoes.
• Xanthan Gum - Thickener extract filled with fiber; good for smoothies, soups, sauces, and shakes.
• Chia Seeds - Absorbs liquids and expands, this very nutritious and natural seed provides Omega-3 essential fatty acids, Protein, and Fiber.

Cauliflower Mashed Potatoes

INGREDIENTS:

• 1/2 head of Cauliflower
• 1/2 Onion, chopped
• 1 TBSP Chobani Plain Greek Yogurt
• Seasoning to taste

DIRECTIONS:

1. Boil cauliflower until very soft.
2. Drain and add cauliflower to a large bowl, mashing slightly with the back of a tablespoon. Do not over-smash.
3. Add chobani yogurt and onion, mix thoroughly.
4. Heat in microwave until hot (30 seconds).
5. Season to taste (I like to use pepper, garlic salt, basil, oregano and a dash of red pepper flakes).

NUTRITION (Serving size is 1/3 of recipe):

• CALORIES: 36
• CARBS: 7
• FAT: 0
• PROTEIN: 3
• SUGAR: 3
• FIBER: 3

Black Bean and Sweet Potato Burger

INGREDIENTS:

• 1/2 Large Sweet Potato, cut into 1-inch squares
• 15 oz. can of Black Beans, drained and rinsed
• 1/2 Medium Onion, chopped
• 1/2 c. chopped Celery
• 1 Diced Garlic Clove
• 1/2 TBS Ground Flax-seed
• 1 TSP Water
• Seasonings to taste (I used Garlic Salt, Pepper, and Red-Pepper Flakes)

DIRECTIONS:

1. Boil a pot of water, adding the cut sweet potato when bubbling. Cook for 7-8 minutes or until soft.
2. Warm pan on medium heat and use a non-stick cooking spray. Once warmed, add the chopped garlic and onion and cook until limp and slightly browned.
3. Add the cleaned beans, sweet potato, onions, and garlic to blender. Pulse 6-7 times, or until beans are slightly broken and mixed. Do not over-process, you want the mixture to be slightly chunky.
4. Transfer the veggie and bean mixture into a large bowl and stir in the remaining ingredients, seasoning to taste.
5. Form mixture into small 3-inch patties (makes about 5-6) and place in the same skillet on medium heat. Cook each side until browned, for about 7-9 minutes total, OR you can bake them at 375° for about 25 minutes, flipping once.

NUTRITION (Serving size for one 3-inch patty):

• CALORIES: 88
• CARBS: 15
• FAT: 1
• PROTEIN: 4
• SUGAR: 3
• FIBER: 5

Peanut-Butter Smoothie

INGREDIENTS:

• 2 TBSP Plain Chobani Greek Yogurt
• 1 c. "So Delicious" Unsweetened Coconut Milk
• 1 Packet of Stevia
• 1 TSP Vanilla Extract
• 1/2 TSP Xanthan Gum
• 2 TBS PB2

DIRECTIONS:

1. Place all ingredients in a blender. 
2. Blend until smooth.

NUTRITION:

• CALORIES: 131
• CARBS: 10
• FAT: 7
• PROTEIN: 8
• SUGAR: 3
• FIBER: 3

Pistachio Milkshake

INGREDIENTS:

• 1 c. Unsweetened Coconut Milk
• 1 TBSP Sugar-Free, Fat Free Jelly Pistachio Instant Pudding Mix
• 1/3 TSP Vanilla Extract
• 1 c. Ice
• 1 Packet of Stevia
• 2 TBSP Chobani Plain Greek Yogurt

DIRECTIONS:

1. Add all ingredients to a blender.
2. Blend!

NUTRITION:

• CALORIES: 85
• CARBS: 5
• FAT: 5
• PROTEIN: 3 
• SUGAR: 1 
• FIBER: 0

Two-Minute Pumpkin Pie

INGREDIENTS:

• 1/2 c. Pumpkin Puree
• 1 Egg White
• 1 Packet of Stevia
• 1 TSP Cinnamon or Pumpkin Pie Spice

ICING:

• 1 TBS Chobani Plain Greek Yogurt
• .5 TSP Cinnamon or Pumpkin Pie Spice
• .5 TSP Vanilla Extract

DIRECTIONS:

1. Mix together all the ingredients in a coffee mug (if you prefer a flan-like texture, add more pumpkin; if you prefer a cake-like texture, add more egg whites).
2. Microwave for two minutes.
3. Mix icing ingredients together until smooth.
4. Add icing and top with pecans (optional).

NUTRITION:

• CALORIES: 91
• CARBS: 16
• FAT: 0
• PROTEIN: 7
• SUGAR: 6
• FIBER: 5

Melted Mozzarella Chicken Wraps

INGREDIENTS:

• 3 Romaine Lettuce Heart Leaves 
• 4 oz. Boneless Chicken breast, cut into 1 inch cubes 
• 3 TBSP of Part-Skim Mozzarella Shredded Cheese 
• 2 Slices of Tomato 
• 1 TSP Soy Sauce 

DIRECTIONS:

• Cut chicken breast into 1 inch cubes (or smaller if you prefer). Cook in skillet on medium-high heat until ready (about 8-10 minutes). Add soy sauce. 
• While chicken is still in the pan, drizzle mozzarella cheese over chicken, and let it melt. 
• Scoop chicken mixture into your romaine lettuce leaves. 
• Top with diced tomatoes.

NUTRITION:

• CALORIES: 183 
• CARBS: 3g 
• PROTEIN: 29g 
• FAT: 7g 
• FIBER: 1g  

Low Calorie Pancakes

INGREDIENTS:

• 2 oz Chobani Plain Greek Yogurt
• 1 Packet of Stevia
• 2 Egg Whites
• 1 TBS Ground Flax-seed
• 1 TSP Cinnamon
• 1/2 TSP Vanilla Extract
• 1/4 TSP Baking Powder

DIRECTIONS:

1. Mix all ingredients together until smooth consistency.
2. Add non-stick cooking spray to your pan and let warm on medium heat.
3. Cook batter as you would normal pancakes.
4. Top as you please (I like to drizzle a bit of cinnamon and honey on top (these calories are not considered in this recipe, so add accordingly!)).

NUTRITION:

• CALORIES: 111
• CARBS: 8 
• FAT: 2 
• PROTEIN: 15
• SUGAR: 3
• FIBER: 3

Cinnamon Rolls with Fitness Frosting

CINNAMON ROLL (1 serving):

• 1/2 Packet of Quaker Instant Oatmeal (Original)
• 2 Egg Whites 
• 1 TBSP Water
• 1 TSP Cinnamon
• 1/2 Packet of Stevia 

FITNESS FROSTING (1 serving):

• 2 TBSP of Chobani Non-fat Greek Yogurt
• 1/2 TSP Vanilla Extract
• 1/2 Packet of Stevia
• 1 TSP Cinnamon

DIRECTIONS:

1. In a coffee mug, mix: oatmeal, egg whites, water, cinnamon and stevia until blended well.
2. Place in the microwave for about 1 minute. The batter will rise a ton so make sure you keep an eye on it so it doesn't spill over. If it is not ready when you take it out just place in the microwave again for 10 seconds at a time until firm.
3. Flip over onto a plate and cut in 2.
4. For the fitness frosting, simply mix your Chobani greek yogurt, sweetener and vanilla extract together until smooth. Then top your little guys.
5. Sprinkle with a little more cinnamon on top for the Cinnabon effect.

NUTRITION: 

• CALORIES: 120
• CARBS: 18
• FAT: 1
• PROTEIN: 12
• SUGAR: 12
• FIBER: 4