2 Whole Eggs
6 Egg Whites
1/2 cup milk or soy milk
1/4 cup of shredded cheese or daiya cheese (gluten free)
Heat oven to 350 degrees, beat eggs, milk, salt and pepper in medium bowl until blended. ADD cheese, peppers, and zucchini. Pour evenly into greased muffin tin about 1/4 cup each. Bake until set, 20 to 22 minutes. Cool, remove from tin and serve warm.
Serving based on customized nutrition plan.
Be bold, make your own seasoning!
1/4 tsp cayenne pepper
1 Tbsp chili powder
1/4 tsp garlic powder (or fresh garlic)
1 tsp of paprika
1 tsp onion powder
1/4 tsp ground cumin
1/4 tsp salt
1/4 tsp dried oregano
Preparation in the skillet:
1 cup of corn
salt and pepper
8 ounces of lean ground beef or turkey meat (your preference)
3 large cloves of garlic, minced
1/2 tsp dried oregano
1Tbsp olive oil
2 large bell peppers
2 medium roma tomatoes
3/4 mexican blend cheese
1Tbsp fresh cilantro chopped
Mix seasoning ingredients in a separate bowl and set to the side
Brown meat in the skillet, season with salt and pepper. Add the garlic and oregano, and cook until meat is completely browned, drain fat if you are using ground beef.
Add the oil to the skillet and increase the heat to medium-high. Add the bell peppers , cook for 5 minutes, or until the vegetables get tender.
Return meat to the skillet and add the tomatoes and seasoning mix. Stir together and cook for 2-3 minutes. Add the corn to the skillet. Sprinkle, sparingly with the cheese on top, put a lid on the pan to help it melt. Uncover and garnish with cilantro.Dig in and enjoy but remember, serving sizes are contingent on your individual customized meal plan!
Vegetable and Chicken Stir Fry
Stir Fry Sauce
1/2 cup of low sodium soy sauce or Tamari if you are gluten free
1/2 cup of chicken broth or vegetable broth
1 Tbsp of corn starch or arrow root if you are gluten free
1 Tbsp honey
1 tsp sesame oil
1 tsp rice vinegar
2 garlic cloves
1 pound boneless skinless chicken breast cut into 1" pieces
1 large head of broccoli
2 colored bell peppers (remove seeds)
1 cup of green snapped peas or green beans
(Use vegetables that you prefer)
In a mason jar or bowl, combine all te stir fry sauce ingredients and whisk to combine. Set aside.
Cook according to what you use.
Heat your wok, or a large skillet, over medium heat. Add 1 tablespoon of olive oil, and cook the chicken 6-7 minutes until no longer pink. Transfer to another bowl.
Cook vegetables until crisp and tender. (Be sure to watch so as not to make them too soggy). Once all the vegetables have been cooked, and the chicken in with the cooked vegetables. Pour in the stir fry sauce, reduce heat to medium, and cook for about 5 minutes until the sauce thickens to your liking.
Serve over warm rice
Serving size is according to your customized nutrition plan
1/2 pound boneless skinless chicken breast
1/3 cup sriracha or your choice of buffalo wing sauce
1 Tbsp of soy sauce (if you are paleo, coconut aminos)
2 Tbsp of butter
1/2 tsp garlic
1/4 tsp cayenne (optional)
4 small baked sweet potatoes (substitute white potato if you don't care for sweet potato)
Ranch dressing (optional)
Place chicken in slow cooker and set on low
In a small saucepan on medium-high heat, combine the sriracha, soy sauce, garlic, butter, and cayenne (optional), until blended
Pour sauce into the slow cooker
Cook for 4-6 hours until chicken is cooked and tender
Remove chicken from slow cooker and shred or chop. Return chicken to the slow cooker and toss with the sauce
Serve chicken in baked sweet potatoes and drizzle with ranch dressing (optional)
Customize to your individual mean plan.
1 cup of greek yogurt (plain)
1/2 cup of basil leaves
1 clove of garlic
2 tsp olive oil
1 tsp lemon juice
1/4 tsp salt
1/4 tsp black pepper
Blend in a food processor until smooth
Spoon into a serving bowl and stir in 5 oil-packed sun dried tomatoes cut into strips.
Season 4 boneless, skinless chicken breasts (1 lb) with 1/2 tsp salt and 1/4 tsp of black pepper.
Coat a grill pan with nonstick cooking spray; cook over medium-high 6 to 7 minutes per side, until cooked through. Serve with aioli and 3 cups cooked orzo or substitute Quinoa.
Adjust according to your customized meal plan