weight loss recipes

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Weight loss recipes

Tip: Eat more meals, but less with each. That's why we add snacks 
in betweens.

Breakfast

Egg Muffin

Ingredients:

1 Whole wheat English muffin, split 
Natural cooking spray 
1 ounce Canadian-style bacon 
2 organic egg whites 
2 tablespoons organic fat-free half and half or skim milk 
1 slice organic cheese 
Organic Salt, pepper, spices, and other seasonings to taste 

Directions:

Spray both halves of the English muffin with cooking spray. 
Toast muffin until it is lightly browned. 
Spray a non-stick skillet with cooking spray. 
Saut?Canadian-style bacon in skillet for one minute. Remove bacon 
from pan and place on half of the toasted English muffin. 
In a small bowl, combine egg whites, half and half, several sprays 
of cooking spray, and seasonings to taste. (If appearance is 
important, add a drop of yellow natural food coloring to egg to 
make it look more like whole egg.) 
Stir mixture well and pour into a non-stick skillet coated with 
cooking spray. 
Cook egg until well done and place over Canadian-style bacon. 
Cover hot egg with a slice of fat free cheese and top with 
additional seasonings and the remaining muffin half. 
Nutrition Info
Calories: 120
Total Fat: 5 grams
Cholesterol: 49 milligrams
Sodium: 423 milligrams
Total Carbs: 37 grams
Protein: 15 grams

Snack

Organic Cottage Cheese and Fruit Slices

Ingredients:

Organic Fat free cottage cheese 
Fresh organic seasonal fruit: apples, pears, berries, or grapes. 

Directions:

Place 1 cup of cottage on a serving plate 
Depending upon the fruit, arrange four or five fruit slices on the 
plate around the cottage cheese 
Nutrition Info
Nutrition info will vary depending upon the fruits selected.

Lunch

Spinach Quiche

Ingredients:

1 ten ounce package of frozen organic chopped spinach (thawed) 
1 bunch green onions, finely chopped (white parts only) 
4 organic eggs, beaten 
1 (16 ounce) package cottage cheese 
2 cups shredded Cheddar cheese 
1/4 cup crushed croutons 

Directions:

Preheat oven to 325 degrees F. Lightly grease a 9 inch pie or quiche 
pan. 
Place spinach in a small saucepan. Cook over medium heat, stirring 
occasionally until soft. Drain off any remaining liquid. Stir in 
greenonions, eggs, cottage cheese and cheddar cheese. Pour mixture 
into prepared pan. 
Bake uncovered in preheated oven for 45 minutes. Remove from oven 
and sprinkle with crushed croutons. Return to oven and bake for an 
additional 15 minutes, until eggs are set. 
Nutrition Info
Calories: 232
Total Fat: 14.8 grams
Cholesterol: 144 milligrams
Sodium: 476 milligrams
Total Carbs: 6.6 grams
Protein 18.8 grams

Dinner

Beef and Broccoli

Ingredients:

1 tablespoon organic grape seed oil 
3/4 pound thin organic beef strips 
2 cups fresh broccoli florets 
1 package natural brown gravy mix 
1 cup water 
1/4 teaspoon black pepper 

Directions:

In a large skillet, heat oil over medium-high heat. Add beef 
strips; saute 3-4 minutes; add in broccoli. 
Combine Gravy Mix, water and black pepper. Pour over beef mixture. 
Stir and bring to a boil. Cover and simmer 5-8 minutes or until 
broccoli is tender. 
Nutrition Info
Calories: 228
Total Fat: 15.6 grams
Cholesterol: 49 milligrams
Sodium: 399 milligrams
Total Carbs: 5.6 grams
Protein: 15.6 grams

Evening Snack

Gobblers

Ingredients:

Small whole grain crackers 
pretzel sticks 
cashews 
pure raisins and other dried fruit
seasonings 

Directions:

Mix all ingredients together in a Ziploc baggie. 
If desired, add spices and seasonings to taste. 
Dole out snack into 1-cup sized portions and seal in individual 
snack baggies to control portion size. 
Nutrition Info
Calories: 105
Total Fat: 6 grams
Cholesterol: 8 milligrams
Sodium: 325 milligrams
Total Carbs: 9 grams
Protein: 3 grams