Low Calorie Cookbook: 60 Plus Low-Calorie Recipes for Personal, Family and Group Enjoyment

Table of contents :
BREAKFAST RECIPES
BREAKFAST STUFFED PEPPERS
AVOCADO TOAST AND EGG
PEANUT BUTTER CHIA SEED PUDDING
BANANA OATMEAL CUPS
GLUTEN FREE GRANOLA
BERRY BREAKFAST PARFAITS
SPINACH WITH BAKED EGGS
CHOCOLATE OVERNIGHT OATS
MORNING CINNAMON SMOOTHIE
BREAKFAST EGG MUFFINS
QUINOA BERRY BOWL
ZUCCHINI QUINOA CUPS
GRANOLA BARS
BAKED EGGS
BLUEBERRY MUFFINS
OATMEAL PACKETS
VEGETABLE BREAKFAST SANDWICH
BANANA & CHIA SEED TOAST
EGG OMELET IN A MUG
BREAKFAST TACO RECIPE
SALAD RECIPES
MEXICAN CUCUMBER SALAD
LOW-CALORIE GRAPEFRUIT SALAD
LOW CARB QUINOA SALAD
FRUIT SALAD
POTATO SALAD
BLACK BEAN SALAD
LOW CARB THAI CUCUMBER SALAD
COLESLAW
GINGER-CUCUMBER SALAD
LOW-CALORIE CHICKEN CITRUS SALAD
STRAWBERRY SALAD
ROASTED CAULIFLOWER SALAD
CORN SALAD WITH ASPARAGUS
TUNA SALAD
GREENS AND STRAWBERRIES WITH POPPY SEED DRESSING
MEDITERRANEAN CHICKPEA SALAD
TURKEY AVOCADO COBB SALAD
LEMON GREEK SALAD
SHRIMP SALAD
LOW-CALORIE STEAK SALAD
HONEY-LIME FRUIT SALAD
SUMMER SALAD
ALMOND CHICKEN SALAD
SMOOTHIE RECIPES
BERRIES AND BEETS SMOOTHIE
ROASTED PEANUTS & GREEK YOGURT SMOOTHIE
BEET GREEN SMOOTHIE
STRAWBERRY & BASIL SMOOTHIE
LOW-CALORIE APPLE CIDER SMOOTHIE
GINGER & BERRIES SMOOTHIE
LOW-CALORIE GRAPEFRUIT& GINGER SMOOTHIE
PEANUT BUTTER BERRY JUICE
SPINACH AND ALMOND BUTTER SMOOTHIE
ENERGY BOOSTING SMOOTHIE
WATERMELON & MILK SHAKE
LOW-CALORIE CHOCOLATE BREAKFAST SMOOTHIE
CHAI PUMPKIN SMOOTHIE
LOW CALORIES PEACH SMOOTHIE
GLUTEN FREE BREAKFAST SMOOTHIE
PINEAPPLE & PINA COLADA SMOOTHIE
STRAWBERRY-COCONUT SMOOTHIE
MANGO AND AVOCADO SMOOTHIE
LOW-CALORIE GREEN APPLE SMOOTHIE

Citation preview

TABLE OF CONTENTS BREAKFAST RECIPES BREAKFAST STUFFED PEPPERS AVOCADO TOAST AND EGG PEANUT BUTTER CHIA SEED PUDDING BANANA OATMEAL CUPS GLUTEN FREE GRANOLA BERRY BREAKFAST PARFAITS SPINACH WITH BAKED EGGS CHOCOLATE OVERNIGHT OATS MORNING CINNAMON SMOOTHIE BREAKFAST EGG MUFFINS QUINOA BERRY BOWL ZUCCHINI QUINOA CUPS GRANOLA BARS BAKED EGGS BLUEBERRY MUFFINS OATMEAL PACKETS VEGETABLE BREAKFAST SANDWICH BANANA & CHIA SEED TOAST EGG OMELET IN A MUG BREAKFAST TACO RECIPE SALAD RECIPES MEXICAN CUCUMBER SALAD LOW-CALORIE GRAPEFRUIT SALAD LOW CARB QUINOA SALAD FRUIT SALAD POTATO SALAD BLACK BEAN SALAD LOW CARB THAI CUCUMBER SALAD COLESLAW GINGER-CUCUMBER SALAD LOW-CALORIE CHICKEN CITRUS SALAD STRAWBERRY SALAD ROASTED CAULIFLOWER SALAD

CORN SALAD WITH ASPARAGUS TUNA SALAD GREENS AND STRAWBERRIES WITH POPPY SEED DRESSING MEDITERRANEAN CHICKPEA SALAD TURKEY AVOCADO COBB SALAD LEMON GREEK SALAD SHRIMP SALAD LOW-CALORIE STEAK SALAD HONEY-LIME FRUIT SALAD SUMMER SALAD ALMOND CHICKEN SALAD SMOOTHIE RECIPES BERRIES AND BEETS SMOOTHIE ROASTED PEANUTS & GREEK YOGURT SMOOTHIE BEET GREEN SMOOTHIE STRAWBERRY & BASIL SMOOTHIE LOW-CALORIE APPLE CIDER SMOOTHIE GINGER & BERRIES SMOOTHIE LOW-CALORIE GRAPEFRUIT& GINGER SMOOTHIE PEANUT BUTTER BERRY JUICE SPINACH AND ALMOND BUTTER SMOOTHIE ENERGY BOOSTING SMOOTHIE WATERMELON & MILK SHAKE LOW-CALORIE CHOCOLATE BREAKFAST SMOOTHIE CHAI PUMPKIN SMOOTHIE LOW CALORIES PEACH SMOOTHIE GLUTEN FREE BREAKFAST SMOOTHIE PINEAPPLE & PINA COLADA SMOOTHIE STRAWBERRY-COCONUT SMOOTHIE MANGO AND AVOCADO SMOOTHIE LOW-CALORIE GREEN APPLE SMOOTHIE

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You will love them for sure for how easy it is to prepare them.

BREAKFAST RECIPE S BREAKFAST STUFFED PEPPERS

Serves: Prep Time: Cook Time: Total Time:

2 10Minutes 50Minutes 60Minutes

INGREDIENTS -

2 cups bell peppers 2 eggs ¼ cup milk ¼ tsp salt 1 tablespoon green onion ½ cup spinach

-

¼ cheddar cheese ¼ cup ham

DIRECTIONS 1. Preheat the oven to 325 F 2. In a bowl combine spinach, green onion, eggs, salt, milk, cheese, ham and whisk well 3. Lay the peppers in a greased baking dish 4. Divide the green onion mixture between the peppers and sprinkle with cheese 5. Bake for 50 minutes or until eggs are done 6. When ready remove and serve

AVOCADO TOAST AND EGG

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 10Minutes 15Minutes

INGREDIENTS -

2 eggs 2 slices bread 1 avocado 1 tsp lime juice 1 tsp salt parsley

DIRECTIONS 1. In a skillet fry eggs, meanwhile, prepare toast bread 2. Mash avocado and combine with salt, pepper and lime juice 3. Spread avocado mixture on each slice of toast and top with a fried egg 4. Add parsley and serve

PEANUT BUTTER CHIA SEED PUDDING

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 bananas 1 cup low-fat milk ¼ cup peanut butter 2 tablespoons chia seeds

DIRECTIONS 1. In a blender place all ingredients and blend until

smooth 2. Cover and chill in the refrigerator for 2-3 hours or overnight 3. Serve in the morning BANANA OATMEAL CUPS

Serves: Prep Time: Cook Time: Total Time:

6 10Minutes 10Minutes 20Minutes

INGREDIENTS -

1 tablespoon ground flaxseed ½ cup almond butter ½ cup maple syrup 2 bananas 2 zucchinis

-

¼ cup almond milk 1 tsp vanilla extract 2 cups oats 1 tablespoon baking powder 1 tsp cinnamon ¼ tsp salt

DIRECTIONS 1. Preheat the oven to 350 F 2. Spray a muffin tin with cooking oil and set aside 3. In a bowl combine bananas, zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flaxseed 4. Add cinnamon, salt, baking powder, oats, and stir well 5. Spoon mixture into muffin cups and bake for 22-25 minutes 6. When ready remove and serve

GLUTEN FREE GRANOLA

Serves: Prep Time: Cook Time: Total Time:

4 10Minutes 30Minutes 40Minutes

INGREDIENTS -

3 cups gluten-free oats 1 cup almonds ¼ cup brown sugar ¼ tsp cinnamon ½ cup canola oil ¼ cup raw honey 1 tsp vanilla

DIRECTIONS 1. In a bowl combine oats, almonds, sugar, canola oil and cinnamon 2. In a saucepan heat oil over medium heat 3. Pour the oats mixture and cook for 30 minutes or until crisp 4. When ready remove and serve

BERRY BREAKFAST PARFAITS

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup Greek Yogurt 1 cup strawberries ½ tsp blueberries honey to taste

DIRECTIONS 1. In a jar, layer ¼ cup Greek Yogurt, blueberries, strawberries, and repeat layering process 2. Add honey and sprinkle with cinnamon 3. Serve when ready

SPINACH WITH BAKED EGGS

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 15Minutes 20Minutes

INGREDIENTS -

2 tsp olive oil 8-10 cups spinach 2 tsp garlic 1 cup shredded cheese 2 eggs

DIRECTIONS 1. Preheat the oven to 325 F 2. In a skillet heat oil, add 1 tsp garlic, spinach and sauté for 3-4 minutes 3. Add ¼ cup cheese and divide mixture into 2 ramekins 4. Crack one egg over each spinach mixture 5. Bake for 12-15 minutes 6. Add salt, pepper and serve

CHOCOLATE OVERNIGHT OATS

Serves: Prep Time: Cook Time: Total Time:

4 10Minutes 20Minutes 30Minutes

INGREDIENTS -

1 cup oats ¼ cup Greek yogurt ¼ cup milk 1 tablespoon cocoa powder

DIRECTIONS 1. In a bowl combine all ingredients and mix well 2. Refrigerate overnight 3. When ready remove and serve

MORNING CINNAMON SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 banana 1 scoop protein powder ¼ cup yogurt ¼ tsp cinnamon ¼ cup almond milk 1 cup ice cubes

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

BREAKFAST EGG MUFFINS

Serves: 6 Prep Time: 5 Minutes Cook 20Minutes Time:

Total Time:

25Minutes

INGREDIENTS -

4 eggs salt to taste ¼ cup spinach ¼ cup cooked bacon ¼ cup cheddar cheese parsley

DIRECTIONS 1. Preheat the oven to 350 F 2. In a bowl combine eggs with cheese, bacon, spinach and mix well 3. Divide the mixture among the muffin cups 4. Bake for 18-20 minutes 5. When ready remove and serve

QUINOA BERRY BOWL

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 10Minutes 15Minutes

INGREDIENTS -

1 cup cooked quinoa

-

1 tablespoon coconut oil 1 tablespoon coconut sugar ½ cup berries coconut milk

DIRECTIONS 1. 2. 3. 4.

In a saucepan cook quinoa Drizzle coconut oil and add coconut sugar, mix well Add berries and strawberries Drizzle a little bit of coconut milk and serve

ZUCCHINI QUINOA CUPS

Serves: Prep Time: Cook Time: Total Time:

6 15Minutes 25Minutes 40Minutes

INGREDIENTS -

1 cup cooked quinoa 2 eggs 2 egg whites 1 cup zucchini 1 cup cheddar cheese 1 tablespoon parmesan cheese ¼ cup ham ½ cup parsley

-

1 green onion

DIRECTIONS 1. Preheat the oven to 350 F 2. In a bowl combine eggs, quinoa, egg whites, cheddar cheese, parmesan cheese, zucchini, parsley, ham, and green onions 3. Pour mixture into muffin cups 4. Bake for 12-15 minutes 5. When ready remove and serve

GRANOLA BARS

Serves: Prep Time: Cook Time: Total Time:

8 10Minutes 25Minutes 35Minutes

INGREDIENTS -

1 cup dates ¼ cup maple syrup ¼ cup peanut butter 1 cup almonds 1 cup oats chocolate chips

DIRECTIONS 1. 2. 3. 4. 5. 6.

Blend dates until smooth In a saucepan add peanut butter, honey, and cook on low heat Stir in oats, almonds, and dates Transfer to a baking dish and down until flattened Place in the fridge for 18-20 minutes When ready remove and cut into 8-10 bars and serve

BAKED EGGS

Serves: Prep Time: Cook Time: Total Time:

4 10Minutes 10Minutes 20Minutes

INGREDIENTS -

¼ tsp garlic ¼ tsp thyme leaves ¼ tsp rosemary leaves 1 tablespoon parsley 1 tablespoon Parmesan 6 eggs 2 tablespoons heavy cream 2 tablespoons butter salt

DIRECTIONS 1. Preheat the broiler for 5-6 minutes 2. In a bowl combine parsley, parmesan, garlic, thyme, rosemary and set aside 3. Crack 2 eggs into each of 4 bowls 4. Place 4 ramekins on a baking sheet 5. Place cream and butter in each dish 6. Pour 2 eggs into each one, sprinkle with herb mixture 7. Place under the broiler for 5-6 minutes 8. When ready remove and serve

BLUEBERRY MUFFINS

Serves: Prep Time: Cook Time: Total Time:

12 5 Minutes 25Minutes 30Minutes

INGREDIENTS -

2 eggs 1 cup applesauce ½ cup maple syrup ½ cup avocado oil 1 tsp vanilla extract 1 tsp cinnamon 1 tsp baking powder ¼ tsp baking soda 1 cup whole wheat flour 1 cup blueberries

DIRECTIONS 1. 2. 3. 4. 5.

Preheat the oven to 325 F In a bowl combine all ingredients together, whisk well Add blueberries and scoop batter into 12 muffin cups Bake for 20-25 minutes When ready remove and serve

OATMEAL PACKETS

Serves: Prep Time: Cook Time: Total Time:

6 10Minutes 15Minutes 25Minutes

INGREDIENTS -

½ cup oatmeal 2 tsp flax seeds 2 tsp low-fat milk 1 tsp chia seeds 1 tsp sweetener ¼ tsp cinnamon

DIRECTIONS 1. 2. 3. 4.

In a plastic bag combine all ingredients together When ready to use simply pour mixture in a bowl Add boiling water Mix well and serve

VEGETABLE BREAKFAST SANDWICH

Serves: 1 Prep Time: 10Minutes Cook 10Minutes Time:

Total Time:

20Minutes

INGREDIENTS -

1 bagel ¼ cup egg whites 8-10 spinach leaves 1 wedge garlic cheese 2 slices tomato 2 slices avocado salt

DIRECTIONS 1. Toast bagel in the toaster 2. In a bowl add egg whites, spinach, and microwave for 1 minute 3. Smear wedge of cheese, add tomato slices and spoon egg out and place on top of cheese and tomato 4. Top with avocado, season with salt and serve

BANANA & CHIA SEED TOAST

Serves: Prep Time: Cook Time: Total Time:

1 10Minutes 10Minutes 20Minutes

INGREDIENTS -

2 slices whole wheat bread

-

1 tablespoon sunbutter ¼ banana ½ tsp chia seeds 1-2 strawberries

DIRECTIONS 1. 2. 3. 4.

Toast both slices of bread Spread the sunbutter over Add chia seeds and strawberry slices Serve when ready

EGG OMELET IN A MUG

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 eggs 1 tablespoon roasted red peppers ¼ cup spinach 1 tablespoon feta cheese 1 tsp green onion pepper

DIRECTIONS 1. In a coffee mug add eggs and mix well 2. Add roasted red pepper, feta cheese, green onions, pepper, spinach and stir well 3. Add coffee mug to the microwave and cook for 2-3 minutes 4. When ready remove and serve

BREAKFAST TACO RECIPE

Serves: Prep Time: Cook Time: Total Time:

3 10Minutes 10Minutes 20Minutes

INGREDIENTS 3 eggs 3 corn tortillas ¼ cup low-fat cheese ¼ cup beans ½ avocado 1/3 cup cilantro leaves SALSA 2 cups tomatoes 1 garlic clove ¼ onion ¼ jalapeno pepper ½ cup cilantro

-

lime juice

DIRECTIONS 1. In a blender add all ingredients for the tomato salsa and blend until smooth 2. Top each tortilla with cheese, black beans and broil 1-2 minutes until cheese melts 3. In a pot with boiling water bread each egg and remove after 3 minutes 4. Place the egg on top of each tortilla and top with tomato salsa, cilantro, and avocado

SALAD RECIPES MEXICAN CUCUMBER SALAD

Serves: Prep Time: Cook Time: Total Time:

2 10Minutes 10Minutes 20Minutes

INGREDIENTS -

1 cucumber 1 can kernel corn 1 can tomatoes 1 green bell pepper 1 tablespoon red wine vinegar ¼ tablespoon garlic ¼ tsp cumin ¼ tsp cilantro ¼ tsp salt ¼ tsp black pepper

DIRECTIONS 1. Chop all ingredients and place them in a bowl 2. Mix well and add pepper, oil, and vinegar

LOW-CALORIE GRAPEFRUIT SALAD

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

6 cups grapefruit ¼ cup sugar 6 leaves fresh mint 6 whole mint leaves

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

LOW CARB QUINOA SALAD

Serves: Prep Time: Cook Time: Total

4 5 Minutes 5 Minutes 10Minutes

Time: INGREDIENTS -

1 cup quinoa 1 cup water 1 tsp salt ½ cup lime juice 1 tablespoon olive oil ¼ tsp black pepper 1 can tomatoes 1 can beans 1 avocado ½ cup cheese

DIRECTIONS 1. Cook quinoa according to the instructions 2. In a bowl add all ingredients and mix well 3. Serve with dressing

FRUIT SALAD

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

½ cup lime juice 2 tablespoons honey 1 tsp salt ¼ tsp pepper 1 lb. strawberries 2 cups watermelon 1 pineapple

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

POTATO SALAD

Serves: Prep Time: Cook Time: Total

4 5 Minutes 5 Minutes 10Minutes

Time: INGREDIENTS -

2 cups potatoes 2 slices bacon 1 onion ¼ cup onion 1 tablespoon water 2 tablespoons brown sugar ¼ tsp salt ¼ tsp black pepper 1 tsp parsley

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

BLACK BEAN SALAD

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 cans black beans 1 tomato 2 chile peppers

-

1 red bell pepper ¼ cup white wine vinegar 1 tablespoon olive oil ¼ tsp salt

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

LOW CARB THAI CUCUMBER SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

3 cucumbers ¼ cup white sugar ¼ cup rice wine vinegar 2 jalapeno peppers ½ cup cilantro ¼ cup chopped peanuts

DIRECTIONS

1. In a bowl add all ingredients and mix well 2. Serve with dressing

COLESLAW

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 carrot ½ red cabbage 1 handful parsley 2 scallions 2 tablespoon mayonnaise salt

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

GINGER-CUCUMBER SALAD

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

¼ cup red wine vinegar ¼ cup mirin ¼ tsp brown sugar 2 tsp ginger ¼ cup lime juice 1 cucumber ¼ cup onion

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

LOW-CALORIE CHICKEN CITRUS SALAD

Serves: Prep Time: Cook Time: Total

4 5 Minutes 5 Minutes 10Minutes

Time: INGREDIENTS -

¼ cup orange ¼ cup lime juice 1 shallot 1 clove garlic 1 tsp chili powder 1 tsp cumin 1 tsp brown sugar 4 chicken breast 4 cups romaine lettuce 1 orange

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

STRAWBERRYSALAD

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup yogurt 1 tablespoon honey

-

1 tsp lemon juice 1 cup watermelon 1 cup cantaloupe 1 cup strawberries

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

ROASTED CAULIFLOWER SALAD

Serves: Prep Time: Cook Time: Total Time:

4 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 head roasted cauliflower 1 tablespoon canola 1 tsp turmeric 1 tsp cumin 1 pinch of salt ½ red onion 1 tablespoon lemon juice 1 tsp honey

-

½ cup pomegranate seeds 2 heaping tablespoons parsley

DIRECTIONS 1. In a bowl add all ingredients and mix well 2. Serve with dressing

CORN SALAD WITH ASPARAGUS

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

6 ears corn 1 bunch asparagus spears 1 jar sweet red peppers 1 clove garlic 4 basil leaves 1 tablespoon olive oil 1 tablespoon balsamic vinegar

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

TUNA SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 cups cooked pasta ½ cup celery 2 tablespoons bell pepper 2 tablespoons green onion 1 tsp lemon zest ½ cup low-fat mayonnaise ½ cup Italian salad dressing 4 oz. canned tuna

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

GREENS AND STRAWBERRIES WITH POPPY SEED DRESSING

Serves: 2 Prep Time: 5 Minutes

Cook Time: Total Time:

5 Minutes 10Minutes

INGREDIENTS -

2 cups watercress leaves 2 cups arugula leaves 2 cups strawberries ½ cup orange juice 1 tsp olive oil ¼ cup poppy seeds dressing ¼ tsp orange rind

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

MEDITERRANEAN CHICKPEA SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 can chickpeas

-

¼ cup red onion ½ cucumber 1 roasted red pepper 2 tomatoes 2 tablespoons parsley 2 cloves garlic 2 tablespoons lemon juice 1 tsp olive oil

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with salad dressing

TURKEY AVOCADO COBB SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 lb. turkey breast 1 tablespoon olive oil ¼ tsp salt 1 tablespoon cider vinegar 1 tsp mustard

-

4 cups baby spinach leaves 2 slices cooked turkey bacon ¼ avocado 2 cherry tomatoes

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with salad dressing

LEMON GREEK SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 cups romaine lettuce 1 cup torn escarole ¼ cup red onions ¼ cup radishes 1 tomato 1 tablespoon lemon juice 2 tsp olive oil 1 tablespoon yogurt 1 tsp honey

-

¼ tsp oregano ¼ tsp salt

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with salad dressing

SHRIMP SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 tablespoon lime juice 1 tablespoon cilantro 1 scallion ¼ tablespoon hoisin sauce ¼ tsp olive oil ½ tsp garlic 6 oz. shrimp 1 tablespoon red bell pepper

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with salad dressing

LOW-CALORIE STEAK SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS 1 lb. grass-fed steaks 1 tablespoon coconut oil 3 handful greens 3 oz. mushrooms 1 handful Italian parsley DRESSING ¼ cup olive oil 2 tablespoons balsamic vinegar 2 tablespoons tarragon ½ tsp garlic powder ¼ tsp salt

DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

HONEY-LIME FRUIT SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 tsp lime peel 1 tablespoon lime juice 2 tablespoons honey 2 tablespoons mint ¼ honeydew ¼ cantaloupe ¼ cup strawberries ½ cup pineapple DIRECTIONS

1. In a bowl mix all ingredients and mix well 2. Serve with dressing

SUMMER SALAD

Serves: 2 Prep Time: 5 Minutes Cook 5 Minutes Time:

Total Time:

10Minutes

INGREDIENTS 2 cups salad greens ½ cup grapes ½ cup strawberries ½ cup kiwi ½ cup mango DRESSING ¼ cup orange juice 1 tsp orange zest ½ cup Greek Yogurt ¼ tsp honey DIRECTIONS 1. In a bowl mix all ingredients and mix well 2. Serve with dressing

ALMOND CHICKEN SALAD

Serves: Prep Time: Cook Time: Total Time:

2 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 cooked chicken breast

-

2 ribs celery 1 bunch chives ¼ cup low-fat yogurt ½ cup sour cream 1 tsp tarragon 1 tablespoon almonds salt to taste DIRECTIONS

1. In a bowl mix all ingredients and mix well 2. Serve with dressing

SMOOTHIE RECIPE S BERRIES AND BEETS SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup blueberries ¼ cup raspberries ¼ cup cooked beets ¼ cup Greek Yogurt ½ cup orange juice

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve ROASTED PEANUTS & GREEK YOGURT SMOOTHIE

Serves: 1 Prep Time: 5 Minutes

Cook Time: Total Time:

5 Minutes 10Minutes

INGREDIENTS -

1 cup ice cubes 5 oz. strawberries 5 oz. raspberries 1 cup Greek yogurt 2 tablespoons honey 2 tablespoons peanut butter 2 tablespoons roasted peanuts

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

BEET GREEN SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup unsweetened almond milk ½ cup orange juice 1 cup beet greens 1 cup berries 1 red beet 1 banana

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

STRAWBERRY & BASIL SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup strawberries ¼ cup basil leaves ¼ cup almond milk

-

½ cup Greek Yogurt 1 tablespoon honey

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

LOW-CALORIE APPLE CIDER SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 tablespoon apple cider vinegar 1 tablespoon lemon juice 1 tsp turmeric 1 cup water ½ tablespoon maple syrup ¼ cup pineapple

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

GINGER & BERRIES SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

½ cup oatmeal ½ cup low-fat milk ¼ tsp ginger 1 cup blackberries ¼ cup strawberries 1 tsp honey 1 cup ice cubes

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

LOW-CALORIE GRAPEFRUIT& GINGER SMOOTHIE

Serves: Prep Time: Cook Time: Total

1 5 Minutes 5 Minutes 10Minutes

Time: INGREDIENTS -

1 cup grapefruit juice 1 tsp ginger 1 cup peaches 1 banana ¼ tsp mint

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

PEANUT BUTTER BERRY JUICE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup low-fat milk 1 banana 1 tablespoon peanut butter 1 cup raspberries 1 cup ice cubes

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

SPINACH AND ALMOND BUTTER SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

2 tablespoons almond butter ¼ cup spinach 1 cup unsweetened almond milk 1 banana ¼ tsp cinnamon

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

ENERGY BOOSTING SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

3 stalks celery ½ cup parsley 1 tsp Spirulina juice of ½ lemon

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

WATERMELON & MILK SHAKE

Serves: 1 Prep Time: 5 Minutes Cook 5 Minutes Time:

Total Time:

10Minutes

INGREDIENTS -

2 cup watermelon 2 tablespoons mint ½ cup Greek Yogurt

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

LOW-CALORIE CHOCOLATE BREAKFAST SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup cherries 1 tablespoon cocoa powder 4 oz. unsweetened almond milk 1 cup spinach

DIRECTIONS 1. In a blender place all the ingredients and blend until smooth 2. Pour in a glass and serve

CHAI PUMPKIN SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

¾ cup coconut milk 2 tablespoon pumpkin puree 1 tablespoon MCT oil 1 tsp chai tea 1 tsp alcohol-free vanilla ½ tsp pumpkin pie spice ½ frozen avocado

DIRECTIONS 1. In a blender place all the ingredients and blend until smooth 2. Pour in a glass and serve

LOW CALORIES PEACH SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS 1 cup peaches ½ cup buttermilk 1 banana 1 tsp honey 1 cup ice cubes DIRECTIONS 1. In a blender place all the ingredients and blend until smooth 2. Pour in a glass and serve

GLUTEN FREE BREAKFAST SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

½ cup almond milk ½ cup coconut milk ½ coconut yogurt ½ tsp stevia 3 strawberries

DIRECTIONS 1. In a blender place all the ingredients and blend until smooth 2. Pour in a glass and serve

PINEAPPLE& PINA COLADA SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 banana ½ cup coconut milk 1 cup pineapple ½ cup pineapple juice 1 cup ice cubes

DIRECTIONS

1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

STRAWBERRY-COCONUT SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 cup strawberries 1 banana ½ cup coconut milk ½ cup almond milk ½ cup low-fat Greek Yogurt

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

MANGO AND AVOCADO SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 avocado 1 cup mango 1 tablespoon lime juice 1 tablespoon mint 1 tsp honey 1 cup ice cubes

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve

LOW-CALORIE GREEN APPLE SMOOTHIE

Serves: Prep Time: Cook Time: Total Time:

1 5 Minutes 5 Minutes 10Minutes

INGREDIENTS -

1 green apple 3 cups spinach 1 cup ice cubes ¼ cup water 1 tsp lemon juice

DIRECTIONS 1. In a blender place all ingredients and blend until smooth 2. Pour smoothie in a glass and serve