Low Calorie Tzatziki Sauce

Calories: 330 (whole bowl)

50 g protein | 32 g carbs | 1.8 g fat

Ingredients:

  • 2 cups nonfat plain Greek yogurt
  • 2-4 garlic cloves, minced
  • 3-4 Tbsp. chopped fresh dill
  • 1 Tbsp. lemon juice
  • 1 whole English cucumber, peeled & grated.

Instructions:

  1. Peel and grate cucumber, stir in salt and set aside for 5 minutes.
  2. Combine remaining ingredients.
  3. Remove excess water from cucumber, then stir in.

Open Faced Sandwich

Calories: 194 (1 sandwich)

8 g protein | 22 g carbs | 8 g fat

Ingredients:

  • 1 slice thin sliced Dave’s Killer Bread
  • 1 slice extra thin Swiss cheese
  • 1 slice nitrate/nitrite free turkey deli meat
  • 1/3 large avocado
  • 1 Tbsp salsa
  • Salt and pepper

Instructions:

  1. Toast bread with cheese
  2. Top with turkey, avocado slices, salsa, and spices

Kale Chips

Calories: 74

2 g protein | 5 g carbs | 5 g fat

Ingredients:

  • 1 bunch kale, washed, dried, stems removed
  • 1 tsp olive oil
  • Spices of choice

Instructions:

  1. Spray or toss kale with olive oil
  2. Spread evenly over a baking sheet
  3. Bake for 20 minutes at 350 degrees Fahrenheit

Peanut Butter Rice Cake

Calories: 200

5 g protein | 28 g carbs | 9 g fat

Ingredients

  • 1 brown rice cake
  • 1 Tbsp peanut butter
  • 1/2 Tbsp. honey
  • 1 tsp. cinnamon
  • 1/2 tsp. chia seeds

Instructions:

  1. Layer your rice cake with peanut butter, honey, cinnamon, and chia seeds

Hummus Cracker

Calories: 220

7 g protein | 12 g carbs | 15 g F

Ingredients:

  • 1 Trader Joe’s crispbread
  • 1/2 tsp olive oil
  • 2 Tbsp. hummus
  • bell pepper, chopped
  • onion, chopped
  • spices of choice

Instructions:

  1. Sautee desired amount of bell pepper and onion in olive oil until they start to carmelize
  2. Meanwhile, spread 2 Tbsp. hummus on crispbread
  3. Top with bell pepper, onion, and spices.


Yield: 1 serving

Calories: 260

Protein 15 g | Carbs 35 g | Fat 8 g


Ingredients:

  • 1 small sweet potato
  • 1 tsp olive oil
  • 1/2 cup ‘Grillers Crumbles’
  • 1/4 cup kidney beans
  • 2-3 Tbsp salsa
  • 1 Tbsp nonfat plain Greek yogurt (topping)
  • Cheese (optional topping)

Instructions:

  1. Chop sweet potato in circle slices and then cut slices into four pieces
  2. Drizzle with olive oil and roast in oven at 350 degrees F until cooked (25 minutes or so)
  3. Place ‘meat’ crumbles into skillet with salsa and cook covered on medium heat for 5 minutes, stirring occasionally.
  4. Toss in kidney beans, combine and lower heat to lowest setting, replace lid.
  5. Once potato is done, plate and top with chili mixture, Greek yogurt, and cheese.


Yield: 4 Servings

Calories: 106

Protein 17 g | Carbs 8 g | Fat 1 g


Ingredients:

  • 1/2 cup diced red onion
  • 1/2 cup chopped red seedless grapes
  • 2 celery stalks, thinly sliced
  • 1 cup nonfat plain Greek yogurt
  • 8 oz shredded chicken breast or 1 (12 oz.) can
  • 1 tsp black pepper
  • 1 tsp cayenne pepper

Instructions:

  1. Chop all ingredients and combine in bowl.
  2. Stir in Greek yogurt and chicken

*This is great on a slice of bread, Trader Joe’s Whole Grain Crispbread, or on cucumber slices.

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This smoothie is rich in antioxidants and fiber and filled with important nutrients like vitamin C, iron, calcium, and potassium.

Antioxidants play a role in protecting us from oxidative stress due to the accumulation of free radicals that we encounter every day like pollution, chemical exposure, radiation, and medications. Excess accumulation of these free radicals contribute to the development of cancer, autoimmune disorders, aging, arthritis, cardiovascular diseases, etc. Antioxidants prevent and repair damage caused by this oxidative stress.

Calories: 153

Carbs 29 g | Fat 3 g | Protein 4 g

Ingredients:

  • 1 cup unsweetened almond milk
  • 3/4 cup Trader Joe’s frozen organic spinach
  • 1/2 cup Trader Joe’s frozen wild blueberries
  • 1/2 frozen banana

Instructions:

Place all ingredients into a blender and blend for 1 minute. You can drink it as is or include toppings like slivered almonds, chia seeds, banana slices, and shredded coconut

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Reference
Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008;4(2):89–96.

Simple, delicious, and healthy!

This same recipe can be replaced with ground meat if preferred. It can also be made vegan by skipping on the cheese.

Servings: 4

Calories: 265

Time: 25 minutes

Carbs 35g | Fat 5.4g | Protein 20g

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Ingredients:

  • 4 zucchinis
  • 1 tsp olive oil
  • 2/3 bag of Morning Star Meatless Crumbles (or any preferred meat or meat substitute)
  • 1 Tbsp taco seasoning
  • 1/8th cup water
  • 1 can black beans
  • 1/2 bell pepper, diced
  • 1 jalapeno, diced1/2 cup corn
  • 1 lime

Toppings (optional)

  • cheese
  • cilantro
  • diced onion
  • avocado
  • lime

Instructions:

Cut tops off of zucchinis and slice zucchinis in half lengthwise and spoon out innards. You can save these innards for other dishes or add them to what couldn’t fit in the zucchini boats. This is what I did and it was very yummy, like a burrito bowl with zucchini. 

Place zucchini halves in a baking dish, top with olive oil and spices of choice and cook at 350 degrees Fahrenheit for 10 minutes. The spices I chose were pepper, garlic powder, onion powder, and turmeric.

Meanwhile, sautee meat according to package instructions. Once ‘cooked’ add taco seasoning and water (splash), combine well. Add in jalapenos, corn, beans, and bell pepper, heat thoroughly on medium heat.

1969-12-31 04.00.00 78.jpgOnce the 10 minutes have passed, take out zucchinis and spoon the mixture evenly into each boat. Top with cheese and continue to cook at 350 degrees for 15 minutes.

1969-12-31 04.00.00 77.jpgRemove from oven, plate with limes, and top with whatever you like!

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Serving: 2 cups

Yield: 8 servings

Calories: 379

Carbs: 40.3 g | Fat: 7.1 g | Protein: 25.3 g

Ingredients: 

  • 1 lb ground turkey
  • 2 tbsp taco seasoning
  • 2/3 cup water
  • 4 cups chicken broth
  • 28 oz diced tomatoes with chilies
  • 1 can corn
  • 1 can black beans
  • 1 white onion
  • 3 large bell peppers
  • 2 cups cooked brown rice

Instructions:

Heat skillet to medium high heat and brown turkey. Drain fat and add onions and taco seasoning as well as 2/3 cup of water. Cook until turkey has absorbed the seasoning and at least half of the water has evaporated.

Pour in chicken broth and diced tomatoes, stir. Add remaining ingredients, stir well and heat thoroughly before serving.

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This recipe is so delicious and easily customizable. It is perfect for meal prepping and is one of the easiest recipes I’ve ever made.  Just make sure to get the lowest sodium versions of your canned goods.

Serving size: 1 cup

Yield: 10 servings

Calories: 169

Carbs: 30g | Fat: 1.8g | Protein: 8.1g

Ingredients:

  • 1 can kidney beans, drained
  • 1 can black beans, drained
  • 1 can garbanzo beans, drained
  • 1 cup frozen corn
  • 2 white onions, chopped
  • 1 bell pepper, diced
  • 1 can tomato paste (6oz)
  • 3 cans diced tomatoes with chilies
  • 8 oz of your favorite salsa
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp olive oil

Instructions:

Saute onions in olive oil on medium head in a large pot. Cook until they reach desired translucency. Stir in tomato paste, chili powder, and cumin. Add in remaining ingredients and stir until well combined. Heat thoroughly and serve.

Recipe inspiration originated here

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Servings: 2

Calories: 304

Carbs: 36.8 grams | Fat: 5 grams | Protein: 26.2 grams

Ingredients:

  • 1 tsp olive oil
  • 5 oz chicken breast, chopped
  • 1/2 cup cooked brown rice
  • 2 bell peppers, chopped
  • 1 onion, chopped
  • 10 peanuts
  • 4 tbsp Trader Joe’s Island Soyaki (or preferred sauce)

Instructions:

Heat skillet on medium heat with olive oil. Cook chicken thoroughly, occasionally stirring for a total around ten minutes. Toss in remaining ingredients and heat until onions are slightly translucent. Split in two and serve.

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