Lightly steam asparagus until crisp tender. Cut into 1 inch pieces. Lightly steam or grill shrimp until cooked. Allow to cool. Combine lemon juice, garlic zest and chili. Mix well and allow to marinate for approximately 30 minutes in the refrigerator then serve.
100 grams (3.5 ounces) lean ground beef or steak (or cubed chicken, if preferred)
1 tablespoon finely minced onion
1 clove crushed and minced garlic
Dash of garlic powder
Dash of onion powder
Dash of dried oregano
Fresh chopped cilantro to taste
Cayenne pepper to taste
Salt and black pepper to taste
Brown ground beef (or thoroughly cook chicken, if using).
Add onion, garlic, and spices and a little water and simmer gently for 5-10 minutes.
Add salt to taste.
Serve taco style in butter lettuce or romaine leaf mock tortillas or with a side of tomatoes or salsa.
Strawberry Spinach Salad
3.5 oz of Fresh Spinach
1 handful of Strawberries (sliced)---be sure to eliminate the fruit from one snack
3.5 oz of raw meat (chicken, lean beef or shrimp)
2 tbsp of celery seed vinegar, apple cider vinegar, or freshly squeezed lemon juice
Chop spinach into bite sized pieces, slice strawberries
Cook 3.5 oz of meat however you see...
Combine crushed Melba Toast, oregano, basil, and salt and pepper. Roll chicken in toast mixture and put it in a covered 8x8 casserole dish. Cover the chicken and cook at 375 degrees for 20-25 minutes or until cooked through. Top with Tomato sauce and chopped fresh parsley.
Mix Melba toast crumbs with dried spices and set aside. Dip chicken breast into broth and coat with spiced Melba toast crumbs. Put in a baking dish and add chopped onion and the rest of the broth to the bottom of the pan. Bake chicken at 375 for 20 minutes or until chicken is cooked thoroughly.
**This will count as your protein and one Melba Toast. So be sure to eliminate the Melba Toast or Grissini Breadstick from one of your snacks that day.
1 cup chicken broth
1 tablespoon minced onion
1 clove of garlic crushed and minced
1 teaspoon garlic powder
½ teaspoon poultry seasoning
Salt and pepper to taste
In a small frying pan combine broth, onion, garlic and spices. Bring to a boil and reduce down until slightly thickened deglazing with a...
In a small bowl, mix cinnamon, parsley, black pepper, and garlic powder. Then take the beef and rub the seasoning all over. Place on a George Foreman grill and cook to your liking. You can also BBQ this, just make sure no oils or non-stick sprays are used.
Lemon Ginger Garlic Asparagus
1 c. asparagus
½ c. water
½ TBSP fresh ginger root, minced
3 cloves garlic, minced
Juice of ½ lemon
Black Lemon pepper
Cut off ends of asparagus spears and discard. Snap spears into 2-3 pieces. Add garlic & ginger to the pan and sauté for 2-3 minutes. Add asparagus and water. Bring to a boil for 5 minutes. Remove asparagus and top with lemon juice and pepper, then serve.
1 slice of whole wheat or sourdough toast (toasted)
Top with small amount of low fat cottage cheese, ½ avocado, and tomato
Can drizzle with a light balsamic glaze
Side of fruit—such as a handful of strawberries or a ¼ cantaloupe; if you choose grapefruit, only do a ½. For a banana, only do ½. Most berries will just be a handful. A medium apple or orange are fine to have whole
2.) Oatmeal with fruit
If milk and sugar are needed, try to use 1% milk or nonfat (1/4 cup) and Stevia. Or just get the natural sugars from the berries.
Top the oatmeal with your favorite fruit such as strawberries, blueberries, or banana. If using a banana, only slice up ½ of one in your oatmeal
3.) 3 egg omelet
Add bacon, spinach, mushrooms, tomatoes, and avocado (or you can substitute for things that you like)
If using cheese, add no more than a 1/4 cup of shredded cheese or 1 slice
100 g chicken, cooked and shredded
2 tablespoons vinegar
2 tablespoons fresh lemon juice
2 teaspoons hot sauce
1/2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Cayenne pepper, to taste (optional)
1 teaspoon green onion, chopped
Green Leafy Lettuce, plateful
Season the chicken with salt & pepper and a dash of cumin. Place on the George Foreman Grill. Shred the chicken and place it in the refrigerator to cool. Mix the vinegar, lemon juice, hot sauce, cumin, garlic powder, onion powder, and cayenne (if desired). Arrange the lettuce on a plate and top with the chilled chicken and dressing followed by the green onion. Finish with freshly ground black pepper.
**Be sure if you buy any sauces from the store that you check the ingredients. It can only have ingredients that are on the list we give you!
Finger Licking BBQ Chicken
100 g boneless skinless chicken
1 Melba toast, crushed---Can use one of your toasts from the snack or do...
- 4 chicken breasts - 1 onion cut up
- 2 cloves of garlic
- Tony Chachere’s Creole Seasoning (Can substitute one of our Stevia seasonings such as Sweet & Hot Louisiana Seasoning if you can't find this particular one)
1.) Season Chicken and place into baking pan.
2.) Place onions and garlic on top.
3.) Cover with foil and bake 35 minutes at 375 degrees
-100 grams of asparagus
- 1-2 cloves of minced garlic
- ½ tsp of parsley
- ¼ tsp of oregano
- salt & pepper to taste
1.) Preheat oven to 400.
2.) Trim asparagus and lay on non-stick aluminum foil.
3.) Add seasonings. Wrap all end of foil making a sealed pocket.