Ingredients

Makes about 6 pancakes

¼ cup oatmeal

6 egg whites

1 tbsp ground flax

¼ tsp baking soda

½ tsp cinnamon

Macros:

Calories 259 | Protein 30g | Carbs 26g | Fat 4g

Cooking Instructions:

Blend all ingredients in a blender

Heat a frying pan until hot and then reduce to medium temperature.

Spray some Pam (or other cooking spray) on frying pan

Drop blended mix by spoonful onto the pan, flipping when bubbles start to form until golden brown

Serve

Ingredients

1 cup mixed berries

1 ½ scoops INSTASHRED protein powder

1tbsp flaxseed

Macros:

Calories 297 | Protein 38g | Carbs 25g | Fat 5g

Cooking Instructions:

Throw all ingredients in blender and blend away!

This is a staple of mine to begin some mornings to fill my belly and begin the busy day.

A great way to nourish, fill you up, and save some precious calories for later!

Ingredients

¼ cup oatmeal

1 scoop INSTASHRED protein powder of choice

1 small apple

Macros:

Calories 398 | Protein 32g | Carbs 54g | Fat 6g

Cooking Instructions:

Microwave ¼ cup water for 90 seconds

Add in oats

Allow to soak for 1 minute

Add in 1 scoop of protein powder

Stir and top with chopped apple

Enjoy!

Ingredients

Makes about 6 pancakes

6oz sweet potato

½ cup oatmeal

4 egg whites

1 egg (with yolk)

½ tsp vanilla extract

½ tsp cinnamon

¼ cup fat free plain yoghurt

Macros (6 pancakes)

Calories 508 | Protein 35g | Carbs 74g | Fat 8g

Cooking Instructions:

Pierce the sweet potato a few times with a fork

Wrap sweet potato in paper towel

Cook in the microwave for 5 minutes at full power, or until tender

Cool slightly, and remove the skin with a small knife

Meanwhile, process oats in a blender or food processor until powdery

Transfer the oats to a large bowl

Break sweet potato into chunks and place in the food processor

Blend until smooth

Transfer sweet potato to the bowl with the oats

Stir in the egg, egg whites, vanilla, cinnamon and yogurt

After mixing together all the ingredients in a blender, heat frying pan on medium heat

Once hot, spray some pam (or other cooking spray) on frying pan

Drop mixture by spoonful onto the pan, flipping when bubbles start to form until golden brown

Ingredients

Makes 8 Slices

2 eggs

2 tbsp fat free whipping cream

2 bananas

6 scoops INSTASHRED protein powder

½ tsp vanilla extract

1 tsp banana extract

1/3 cup water

1 tsp baking soda

Macros (Per Slice)

Calories 157 | Protein 25g | Carbs 12g | Fat 1g

Cooking Instructions:

Preheat oven to 325°F

Mix ingredients in a blender

Blend until smooth

Pour the mix in a loaf pan

Bake for about 30 minutes at 325°F

Ingredients

Makes 1 serving

2 eggs

1 cup grated zucchini

¼ cup diced onion

¼ tsp garlic powder

¼ tsp onion powder

pinch of salt and pepper

Macros

Calories 174 | Protein 14g | Carbs 7g | Fat 10g

Cooking Instructions:

Heat a frying pan until hot

Reduce to medium temperature

Mix all ingredients in a bowl

Spray some pam on frying pan (or other cooking spray)

Drop mixture by spoonful onto the pan

When brown on one side, turn and cook the other side until done

Enjoy!

Ingredients

Makes 3 big muffins

¾ cup oatmeal

¼ cup oat bran

1 tbsp whole wheat flour

6 egg whites

½ scoop INSTASHRED vanilla protein powder

¼ tsp baking soda

½ tsp stevia

1 tbsp flax oil

1 diced apple

2 tbsp unsweetened apple sauce

½ tsp cinnamon

½ tsp vanilla extract

Macros (All 3 Muffins)

Calories 598 | Protein 51g | Carbs 65g | Fat 13g

Cooking Instructions:

Mix all ingredients except diced apple in a blender

Blend until mix gets thick

Add diced apple and stir 

Pour mix into a muffin cooking pan

Cook at 350°F until cooked (about 30 minutes)

Ingredients

Makes 1 serving

6 egg whites

2 eggs (with yolks)

1 cup cooked and drained spinach (fresh or frozen)

salt and pepper - to taste

¼ cup chopped onion

¼ cup chopped red pepper

Macros Per Serving

Calories 257 | Protein 39g | Carbs 5g | Fat 9g

Cooking Instructions:

Cook and drain spinach

Season with salt and pepper while still warm

Cover and set aside

Heat medium size skillet on medium heat

Coat lightly with cooking spray 

Cook onion and red pepper until tender

Add eggs and scramble until completely set

Make a bed of spinach on a serving plate

Top with scrambled eggs

Add additional seasoning if desired

Ingredients

Makes 1 Serving

6 egg whites

2 eggs (with yolk)

1 cup chopped mushrooms

½ cup chopped red pepper

2 tbsp scallion (green onions)

12 snow peas (cut in small pieces)

1 tbsp canola oil

1 tsp ginger

1 tsp garlic

1 tbsp low-sodium soy sauce

Macros

Calories 308 | Protein 40g | Carbs 10g | Fat 12g

Cooking Instructions:

Heat skilled on medium-high heat

Cook garlic and ginger in olive oil until golden

Add mushroom, red pepper and scallion and soy sauce

Cook for about 2 minutes

Cover and set aside

Heat a medium size skillet on medium heat

Coat lightly with cooking spray

Scramble eggs and egg whites

Just before the eggs are completely cooked, add veggies and mix 

Ingredients

Makes 1 Serving

1 tbsp olive oil

¼ cup chopped onion

pinch of salt

3 cups broccoli florets

1 egg

6 egg whites

½ tsp stevia

1 tbsp flax oil

1 diced apple

¼ cup shredded low fat parmesan cheese

Macros

Calories 409 | Protein 42g | Carbs 22g | Fat 17g

Cooking Instructions:

Preheat oven to 350°F (175°C)

Prepare baking dish

Steam broccoli for 4-5 minutes in large covered skillet at medium heat until vibrant green

Set aside when ready

In the same skillet, cook onion in olive oil until onions are golden brown

Add steamed broccoli to onion, toss

Whisk eggs and egg whites in a small bowl

Pour over broccoli and onion

Sprinkle parmesan cheese over frittata

Cook for 3-5 minutes, or until eggs are set on the bottom

Bake in preheated oven until set in the middle, 20 to 25 minutes

Garnish with the basil to serve

Eat apple on the side

Ingredients

Makes 1 Serving

6 egg whites

1 egg (with yolk)

1 handful spinach

½ cup sliced mushrooms

½ cup chopped onions

3oz turkey deli slices (chopped)

1 slice fat-free cheese

Macros

Calories 303 | Protein 52g | Carbs 8g | Fat 7g

Cooking Instructions:

Heat medium size skillet on medium heat

Lightly coat with cooking spray

Cook onion, white mushrooms, and turkey for about 5 minutes

Add spinach for 30 seconds

Remove from skillet and set aside

Mix egg whites and whole egg

Pour mixture into skillet

Wait a couple minutes until you see bubbles.

Lift a portion of eggs with spatula allowing the remaining liquid eggs to flow under the part you lifted

Do this in a few spots around perimeter of the omelet

Wait a couple more minutes and flip omelet

After flipping, add the slice of fat free cheese on top of omelet

Spread turkey and veggies mixture on one half of the omelet and fold the omelet in half

Slide onto a plate and enjoy!

Ingredients

Makes 6 servings

3 boneless, skinless chicken breasts weighing about 6oz. each

¼ cup oat bran

¼ cup wheat germ

1 tbsp coarsely ground flaxseed

¼ cup coarsely ground almond

½ tsp sea salt

½ tsp white pepper

pinch garlic powder

½ cup water or low-sodium chicken broth

1 large egg white, lightly beaten

Macros (Per Serving)

Calories 148 | Protein 22g | Carbs 6g | Fat 4g

Cooking Instructions

Preheat oven to 400°F

Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil

Cut chicken breasts into nugget-sized pieces, about 1.5 inches square

Set aside

Combine all dry ingredients in a large container with a tightly fitting lid

Shake well

This is your coating mixture

Combine water and egg in a medium bowl

Dip each piece in the water/egg-white mixture

Dip each piece in coating mixture

Make sure each piece is well coated

Place on the baking sheet

When all your chicken has been coated and your baking sheet is full, place in the oven

Bake for 10-15 minutes or until golden

Ingredients

Makes 1 serving

4 slices turkey bacon, cooked

3 slices whole-wheat bread

1 tbsp light mayonnaise

4oz sliced turkey breast

4 slices fresh tomato

2oz reduced-fat cheddar cheese, shredded

Macros

Calories 668 | Protein 66g | Carbs 58g | Fat 22g

Cooking Instructions

Cook Turkey Bacon

Spread one side of a bread slice with light mayonnaise

Top with turkey bacon

Top 2 slices of bread each with half of the turkey, tomato, and cheese

In a non-stick pan, grill sandwiches until golden, 3-4 minutes per side

Cut in half

Serve

Ingredients

Makes 4 servings

4 chicken breasts (boneless, 6oz each), cut in strips

2 tsp olive oil

2 chopped garlic cloves

6 diced tomatoes

1 minced shallot

1 tbsp chopped parsley

1 tbsp capers

1 tsp red wine vinegar

1 tsp rosemary

Macros (Per Serving)

Calories 207 | Protein 42g | Carbs 3g | Fat 3g

Cooking Instructions

Cut up chicken in strips

Heat large skilled on medium heat

Coat with 1 tsp olive oil

Sauté chicken for 4 minutes at medium-high heat

Add shallot and garlic

Cook for another 3 minutes, stirring frequently.

Stir in tomatoes, capers, parsley, vinegar and rosemary.

Reduce heat and simmer for about 10 minutes or until liquid evaporates

Ingredients

Makes 1 serving

6oz diced chicken breasts

2 tbsp any healthy tomato sauce

1/3 cup low-fat mozzarella

1 whole wheat pita bread

¼ cup sliced mushrooms

¼ cup diced green pepper

¼ cup diced red pepper

¼ cup chopped onions

salt and pepper to taste

Macros

Calories 410 | Protein 44g | Carbs 36g | Fat 10g

Cooking Instructions

Cook chicken separately

Preheat Oven to 375°F

Cut chicken in slices

Spread spaghetti sauce on one side of pita bread

Top with chicken and veggies

Sprinkle with mozzarella cheese, salt and pepper

Bake in the oven at 375°F for 15 minutes or until pita bread forms crust

Ingredients

Makes 2 servings

8oz chicken breast, cooked, cut in cubes

1 cup shredded lettuce

1/3 cup salsa

1 tbsp fat free sour cream

2 big whole wheat tortillas

1/3 cup low fat cheddar, shredded

Macros (Per Serving)

Calories 311 | Protein 29g | Carbs 33g | Fat 7g

Cooking Instructions

Cook chicken in frying pan

Combine cooked chicken, salsa and lettuce in a bowl

Spread sour cream on one tortilla

Top with chicken mixture

Sprinkle with cheddar and top with remaining tortilla

Heat large skillet on low

Coat with cooking spray

Cook quesadilla until light brown, about 3 minutes each side

Turn carefully with a wide spatula

Ingredients

Makes 8 egg roles

4 cooked chicken breasts (6oz each)

1 cup chopped green onions

1 cup finely chopped white onion

2 tbsp low-sodium soy sauce

8 6-inch-square egg-roll wrappers

1 tbsp dark sesame oil

black pepper to taste

Macros (Per 2 Egg Roles)

Calories 256 | Protein 44g | Carbs 11g | Fat 4g

Cooking Instructions

Cook chicken separately

Combine chicken, green onion, white onion, soy sauce, pepper in a large bowl

Mix well

Divide into 8 equal portions

Center each portion in a wrapper

Moisten wrapper edges with water and pull up corners to meet in the center

Pinch together edges to seal

Heat oil in a large non-stick skillet over medium heat

Sauté stuffed wrappers flat-side down 2 minutes, until golden brown on the bottom

Ingredients

Makes 1 serving

6oz chicken breast, cooked and diced

1oz unsalted toasted almonds, slivered

¼ cup green grapes, halved

1 celery stalk, chopped

½ scallion, sliced

1 hard boiled egg, chopped

1 tsp light mayonnaise

1 tsp fat free sour cream

1 tsp dijon mustard

1 pinch paprika

salt and pepper to taste

2 handfuls lettuce

Macros

Calories 478 | Protein 54g | Carbs 16g | Fat 22g

Cooking Instructions

Cook chicken separately

Combine chicken, grapes, celery, onions, egg in large bowl

Combine mayonnaise, sour cream, mustard, paprika, salt and pepper in another bowl

Stir until smooth

Pour over chicken mixture and toss gently

Lay chicken mixture on a bed of lettuce

Sprinkle with almonds

Ingredients

Makes 1 serving

6oz chicken breast, cooked and diced

1/3 cup fresh blueberries

2 tbsp water

1 tbsp red wine vinegar

1 tbsp minced shallot

1 tbsp olive oil

1 tsp basil

2 handfuls lettuce

salt and pepper to taste

Macros

Calories 323 | Protein 39g | Carbs 8g | Fat 15g

Cooking Instructions

Cook chicken separately

In a blender, combine blueberries, water, vinegar, and salt and pepper

Blend for 1 minute or until the blueberries are pureed

Add shallot, oil and basil

Pulse until well combined

Pour over chicken

Serve on a bed of lettuce

Ingredients

Makes 2 servings

12oz chicken breast, cooked and diced

1 acorn squash, about 2 lbs

1 red pepper, chopped

1 tbsp curry powder

1 tbsp olive oil

salt and pepper to taste

1 onion, chopped

1 cup skim milk

¼ cup raisins

2 handfuls baby spinach

¼ cup fresh cilantro, chopped

Macros (Per Serving)

Calories 539 | Protein 42g | Carbs 68g | Fat 11g

Cooking Instructions

Cook chicken separately

Preheat the oven to 450°F

Cut squash in half

Rub it with half the oil and salt and pepper

Place on a baking sheet

Roast it in the oven until skin is soft and brown, about 25 minutes

While the squash roasts, heat the remaining oil in a large non-stick pan over medium-high heat

Sauté chicken, bell pepper, and onion for 3 minutes

Add curry powder, milk, and raisins

Simmer over low heat for 10 minutes

Carve the inside of the squash

Put a bed of baby spinach in it

Serve a scoop of the chicken curry mix inside roasted squash

Garnish with cilantro

Ingredients

Makes 1 serving

6oz turkey breast, cooked and sliced

5 large strawberries, quartered

2 handfuls baby spinach

½ cup fat free plain yogurt

1/3 cup orange juice

2 tbsp poppy seeds

½ tsp stevia

Macros

Calories 290 | Protein 44g | Carbs 24g | Fat 2g

Cooking Instructions

Cook chicken separately

In a bowl, combine yogurt, orange juice, poppy seeds, stevia

Combine spinach, strawberries and chicken

Toss gently

Pour dressing on top and serve

Ingredients

Makes 10 cups

2 cups black beans, rinsed and drained

2 cups kidney beans, rinsed and drained

2 cups chick peas, rinsed and drained

2 cups diced tomatoes, rinsed and drained

1 cup salsa

1 cup minced onion

1 tsp olive oil

2 tbsp lime juice

1 tbsp chili powder

1 tbsp curcuma

1 tbsp parsley

½ tsp stevia

1 tsp basil

1 tsp parsley

1 tsp garlic powder

salt and pepper to taste

Macros (Per 2 Cups)

Calories 178 | Protein 8g | Carbs 32g | Fat 2g

Cooking Instructions

Coat a non-stick pan with olive oil & set on medium heat

Mix everything together in a big saucepan

Simmer for about 20 minutes over medium heat

Stir in onion

Let cool down at room temperature

Serve

Ingredients

Makes 1 serving

6oz light tuna, drained

1 mandarin, peeled and quartered

1 small apple, sliced

1 tbsp lemon juice

½ cup chopped celery

1 tbsp walnuts, crushed

3 tbsp fat free mayonnaise

2 handfuls lettuce

1 tbsp fresh parsley

salt and pepper to taste

Macros

Calories 485 | Protein 42g | Carbs 32g | Fat 21g

Cooking Instructions

In a bowl, combine tuna, mandarin slices, apple slices, lemon juice, celery, walnuts, mayonnaise, salt and pepper

Refrigerate for 30 minutes

Pour mixture on a bed of lettuce 

Sprinkle with parsley

Ingredients

Makes 1 serving

6oz shrimp, cooked and peeled

1 medium tomato, seeded and chopped

1 scallion, chopped

1 garlic clove, minced

1 tbsp lemon juice

1 tsp balsamic vinegar

½ avocado, cubed

1 tsp cilantro

1 tsp fresh mint

1 pinch red pepper flakes

1 tsp olive oil

2 handfuls lettuce

salt and pepper to taste

Macros

Calories 398 | Protein 42g | Carbs 8g | Fat 22g

Cooking Instructions

Make sure shrimp is completely unfrozen if you buy it already cooked

Pat it dry with paper towels

In a bowl mix together all the ingredients except lettuce and lemon juice

Serve the mixture on lettuce

Pour lime juice on top

Ingredients

Makes 9 Cups

1.5 lbs ground buffalo (bison) or extra lean ground beef

1 diced green pepper

3 garlic cloves, minced

1 tbsp chili powder

1 tsp turmeric

1 tsp oregano

2 cans (15oz/can) black beans

2 cans (15oz/can) diced tomatoes (with juice)

1 can (14oz) low sodium Beef broth

¼ tsp salt/1 tsp pepper

Macros (1 Cup)

Calories 260 | Protein 30g | Carbs 26g | Fat 4g

Cooking Instructions:

Heat a pan to medium-high heat

Cook the buffalo, green pepper, onion, garlic for 5-6 minutes, until almost cooked

Transfer everything into large stove top pot

Add chili powder, turmeric, oregano, beans, tomatoes, broth, salt and pepper

Bring to a boil

Reduce heat

Stir for 20 minutes until it reaches desired thickness 

Ingredients

Makes 4 Servings

4 large fresh chicken breasts

boneless and skinless (average 8oz per breast)

4 cups fresh spinach

2 tbsp garlic

¼ cup walnuts crushed

salt & pepper to taste

Extra virgin Olive oil

Macros (1 Serving)

Calories 407 | Protein 55g | Carbs 4g | Fat 19g

Cooking Instructions:

Pre-heat oven to 400°F

Butterfly chicken breasts (cut along side and lay out flat leaving attached at one end like an open book)

Lay out flat on cutting board

Pound it slightly to flatten 

Rub both sides with olive oil and season well with salt and pepper

Lightly wilt spinach in non-stick pan, or if using frozen just thaw

Spread garlic onto one half of inside of chicken breasts

Sprinkle with crushed walnuts

Place spinach on top of walnuts

Fold top over and place on a rack fitted inside a sheet pan or roasting pan

Place chicken in oven and bake for 20 minutes at 400°F

Reduce heat to 325°F and roast for an additional 30 minutes, or until inside stuffing reaches 145°F

Let rest for 15 minutes before slicing

Ingredients

Makes 4 Servings (4 tortillas)

4 chicken breast (6oz each)

1 head of lettuce, finely chopped

1 onion, cut in wedges

1 green pepper, cut in wedges

1 red pepper, cut in wedges

4 tbsp fat free sour cream

4 tbsp salsa

1 tbsp olive oil

4 large whole wheat tortillas

salt and pepper to taste

Macros (1 Serving)

Calories 277 | Protein 47g | Carbs 39g | Fat 4g

Cooking Instructions:

Slice chicken into thin strips

Sauté in a non-stick pan until cooked

In a pan with olive oil, over medium heat, cook onion and peppers

Season with salt and pepper

Sauté for about 3 minutes

Spread 1 tbsp of fat free sour cream and 1 tbsp of salsa on each tortilla

Distribute the lettuce, peppers and onion wedges equally in the tortillas

Add 6oz of chicken per tortilla

Wrap and enjoy!

Ingredients

Makes 1 Serving

6oz. sirloin steak cut into strips

1 tsp olive oil

3 cups broccoli

2 thinly sliced carrots

1 onion, cut into wedges

3 tbsp low sodium chicken or beef broth

1 tbsp reduced sodium soy sauce

1 tsp whole wheat flour

½ tsp stevia

Macros

Calories 554 | Protein 58g | Carbs 38g | Fat 19g

Cooking Instructions:

Heat olive oil in a large skillet

Add prepared vegetables

Cook, stirring until veggies are crisp and tender with onions browned

Put aside

Stir in the beef strips, cook until desired doneness

In a small bowl, combine the remaining ingredients stirring to dissolve flour

Add to the beef mixture and cook stirring constantly until sauce thickens

Ingredients

Makes 4 Servings

4 chicken breasts (boneless, 6oz each)

1 cup whole wheat bread crumbs

½ cup low-fat parmesan cheese

2 cups of your favorite healthy Spaghetti sauce

3 egg whites

Macros (Per Slice)

Calories 363 | Protein 54g | Carbs 21g | Fat 7g

Cooking Instructions:

Pre-heat oven to 350°F

Beat 3 egg whites in a bowl

Dip chicken in eggs

On a separate plate, pour some bread crumbs

Evenly coat the chicken

Place in a cooking dish that has been sprayed with cooking spray

Spoon spaghetti sauce over chicken

Top with parmesan cheese

Bake at 350°F for 30 minutes

Ingredients

Makes 6 Servings

2 lbs ground buffalo (or extra lean ground beef)

1 tsp olive oil

1 diced onion

1 tsp garlic (optional)

1/3 cup dried tomatoes

1 whole egg

1 cup whole wheat bread crumbs

½ cup parsley

¼ cup low fat parmesan

¼ cup skim milk

salt and pepper to taste

1 tsp oregano

Macros (1 Serving)

Calories 598 | Protein 51g | Carbs 65g | Fat 13g

Cooking Instructions:

Pre-heat oven to 375°F

Cook the onion with olive oil separately.

Mix everything together in a large bowl

Add cooked onions

Put mix in a big baking pan

Bake at 375°F for about 30 minutes

Ingredients

Makes 5 Servings

1 lb lean beef cubes

2 tbsp olive oil

1 tbsp finely chopped onion

1 lb sliced mushrooms

¼ tsp nutmeg

½ tsp dried basil

¼ cup white cooking wine

1 cup low sodium beef broth

1 cup plain low fat yogurt

salt and pepper to taste

Macros Per Serving

Calories 307 | Protein 42g | Carbs 10g | Fat 11g

Cooking Instructions:

Heat 1 teaspoon oil in a non-stick skillet

Sauté onion for 2 minutes

Add beef and sauté for additional 5 minutes

Turn to brown evenly

Remove from pan and keep hot

Add remaining oil to pan

Sauté mushrooms

Add beef and onions to pan with nutmeg, basil, salt and pepper

Add beef broth and yogurt; gently stir in

Bring to boil, reduce heat to simmer

Cook about 5 to 7 minutes

Ingredients

Makes 3 Servings

1 lb lean ground beef

1 tsp olive oil

2 green peppers, chopped

8 scallions, sliced

2 tomatoes, chopped

1 tbsp chili powder

1 tbsp ground cumin

1 tbsp garlic powder

salt and pepper to taste

2 large red potatoes, sliced thin

¾ cup low fat cheddar cheese, grated

Macros Per Serving

Calories 396 | Protein 39g | Carbs 33g | Fat 12g

Cooking Instructions:

Pre heat oven to 400°F

In a large non-stick pan, heat the oil

Add the beef, green peppers and scallions

Cook for 7-8 minutes, stirring as needed, until the beef is browned and the vegetables are soft

Add tomatoes, spices, salt and pepper

Cook, stirring as needed until the flavors are blended, about five minutes

In a baking dish, arrange alternate layers of potatoes and beef mixture

Cover with foil and bake for 40 minutes

Sprinkle the cheese on top and bake for 10 more minutes until the potatoes are cooked through and the cheese is melted

Ingredients

Makes 4 Servings

4 6oz sirloin steaks

? cup low sodium soy sauce

3 tbsp brown splenda

1 garlic clove, minced

1 tbsp ginger

½ tsp crushed red pepper

2 tbsp rice wine vinegar

salt and pepper

Macros Per Serving

Calories 238 | Protein 43g | Carbs 3g | Fat 6g

Cooking Instructions:

Heat a small saucepan on medium heat

Combine soy sauce, brown splenda, vinegar, ginger, garlic and red pepper

Bring to a boil and cook 5 minutes

Remove from heat and cool completely, about 15 minutes

Transfer sauce into a large bowl

Add the steak and let marinate for 30 minutes

Grill steaks until desired doneness

Ingredients

Makes 4 Servings

4 6oz boneless pork tenderloins

1 tbsp olive oil

1 onion, chopped

2/3 cup low-carb ketchup (Heinz One-Carb)

1 tbsp cider vinegar

1 tbsp molasses

1 tsp stevia

2 tsp mustard powder

1 tsp garlic powder

1 tsp Worcestershire sauce

1.5 cups low sodium chicken broth

pepper

Macros Per Serving

Calories 315 | Protein 47g | Carbs 7g | Fat 11g

Cooking Instructions:

Heat oil in a large saucepan over medium-high heat

Add pork loin and brown, turning occasionally, for 5 minutes

Add onion, ketchup, vinegar, molasses, stevia, mustard powder, garlic powder, Worcestershire sauce, black pepper, and broth

Stir the mixture well to combine and bring to a boil over medium high heat

Reduce the heat to low

Cover and simmer, stirring occasionally, for 90 minutes.

Uncover the saucepan and simmer for 10 more minutes, or until the sauce has thickened slightly and the pork is very tender

Remove from the heat

Pull the pork into shreds with two forks

Serve

Ingredients

Makes 4 Servings

4 6oz pork chops

1 cup orange juice

1 cup chopped onions

1 green pepper, diced

1 red pepper, diced

1 tsp cornstarch

¼ cup apple juice

1 tbsp garlic, minced

¼ tsp cumin

2 scallions, minced

salt and pepper

Macros Per Serving

Calories 280 | Protein 45g | Carbs 16g | Fat 4g

Cooking Instructions:

Coat a no-stick skillet with cooking spray and place over medium high heat

Cook pork chops 3 minutes each side or until browned

Transfer pork to a plate

Add orange juice to the skillet

Bring to a boil, scraping to loosen any browned bits from the bottom

Add the onions, red and green peppers

Cook, stirring, for 5 minutes, or until the vegetables soften

Place cornstarch in a small bowl

Add the apple juice, garlic, cumin, pepper and salt

Add to skillet

Cook, stirring, for 3 minutes, or until the sauce thickens

Serve over pork

Sprinkle with the scallions

Ingredients

Makes 4 Servings

4 6oz boneless pork chops

¼ cup dijon mustard

4 tsp honey

1 tsp red wine vinegar

salt and pepper

Macros Per Serving

Calories 251 | Protein 45g | Carbs 2g | Fat 7g

Cooking Instructions:

In a small saucepan over low heat, heat the honey until it liquefies

Stir in mustard, vinegar, salt and pepper

Cool to room temperature

Place pork chops in a large Ziploc bag and pour marinade on top

Rub both sides of pork with mixture

Refrigerate for 12 hours or overnight

In a non-stick pan, grill pork for 5 minutes each side or until desired doneness coating with marinade when turning

Ingredients

Makes 2 Servings

8oz extra lean ground beef

16oz. canned tuna, drained

1 egg white, beaten

2 tbsp oatmeal

2 tbsp onion, diced (or ¼ tsp onion powder)

¼ tsp garlic powder

salt and pepper

Macros Per Serving

Calories 144 | Protein 25g | Carbs 4g | Fat 2g

Cooking Instructions:

Mix all ingredients together in a small bowl

Heat a small non-stick frying pan over medium heat

Spray with non-stick cooking spray

Make two small patties and cook until both sides are brown 

Ingredients

Makes 4 Servings

4 6oz salmon steaks

1 tbsp lemon juice

½ tsp rosemary, crumbled or 2 tsp fresh, chopped

1 tbsp plus 1 tsp olive oil

Macros Per Serving

Calories 226 | Protein 34g | Carbs 0g | Fat 10g

Cooking Instructions:

Preheat oven to 350°F

Combine all ingredients, except salmon, and pepper to taste in a bowl

Pour mix into the bottom of a small baking dish

Add salmon steaks and turn to coat

Marinate 15 minutes

Wrap each steak in aluminum foil

Bake for about 20 minutes at 350°F

Ingredients

Makes 4 Servings

1.5 lbs fresh sea scallops

1 cup orange juice

½ cup water

¼ cup lime juice

2 tbsp olive oil

1 tsp stevia

1 tsp ginger

1 garlic clove, minced

1 tsp oregano

salt and pepper

Macros Per Serving

Calories 236 | Protein 29g | Carbs 12g | Fat 8g

Cooking Instructions:

In a re-sealable plastic bag, combine the orange juice, water, lime juice, oil, stevia, ginger, garlic, oregano, salt, and pepper

Add scallops

Seal the bag

Marinate in the refrigerator for no more than 1 hour

Preheat the oven to 400°F

Place the scallops and marinade in a single layer in baking dish

Bake for 20 minutes, or until the scallops are opaque

Ingredients

Makes 2 Servings

6 jumbo sea scallops

6 slices turkey bacon

1 tbsp olive oil

1 tsp parsley

salt and pepper

Macros Per Serving

Calories 198 | Protein 35g | Carbs 1g | Fat 6g

Cooking Instructions:

Preheat oven to 425°F

Wrap the scallops in bacon and secure with toothpicks

Drizzle with enough olive oil to lightly coat everything

Season with salt and pepper, sprinkle parsley on top

Place in the oven

Cook for 15 minutes, turning once, until the bacon is browned and crispy.

Ingredients

Makes 10 bars

8 scoops INSTASHRED chocolate protein powder

1 cup oatmeal

1/3 cup natural peanut butter

3 tbsp honey

½ cup low fat milk

3 tbsp crushed peanuts

Macros (Per Bar)

Calories 244 | Protein 25g | Carbs 18g | Fat 8g

Cooking Instructions

Mix together protein powder, oatmeal, peanut butter, honey and milk

Form into 10 bars and then roll in the crushed peanuts to finish

Place in the fridge for about 30 minutes

Ingredients

Makes 6 bars

8 scoops INSTASHRED chocolate protein powder

1 cups oat bran

1 cups rolled oats

½ cup whole wheat flour

½ cup egg whites

½ cup low fat milk

1 tsp stevia

2 tbsp honey

1 tsp cinnamon

1 tsp vanilla extract

1 tbsp canola oil

2 tbsp raisins

2 tbsp almonds, sliced

Macros (Per Bar)

Calories 433 | Protein 43g | Carbs 45g | Fat 9g

Cooking Instructions

Preheat oven to 350°F

Mix everything together in a big bowl

Pour mixture in a baking tray and bake at 350°F for 25 minutes

Let cool down at room temperature and cut into 6 bars

Ingredients

Makes 1 serving

18” whole wheat wrap

1 medium banana

1 tbsp natural peanut butter

1 tbsp slivered almonds

1 scoop INSTASHRED vanilla protein powder

1 tbsp sugar free maple syrup

Macros

Calories 479 | Protein 33g | Carbs 52g | Fat 15g

Cooking Instructions

In a bowl, mash banana and protein powder together with a fork until combined

Spread peanut butter onto tortilla

Top with the banana mixture

Sprinkle with almonds

Drizzle with maple syrup

Roll the wrap and enjoy!

Ingredients

Makes 10 cookies

4 egg whites

½ cup oatmeal

2 scoops INSTASHRED vanilla protein powder

1 cup blueberries

Macros (Per Cookie)

Calories 57 | Protein 7g | Carbs 5g | Fat 1g

Cooking Instructions

Preheat oven to 425°F

Combine egg whites, oatmeal and protein powder

Mix well

Stir in blueberries

Drop spoonfuls of the mixture on a baking sheet coating with cooking spray

Bake at 425°F for 10-15 minutes

Ingredients

Makes 1 serving

1¼ cup fat free cottage cheese

½ scoop INSTASHRED chocolate protein powder

1 tsp natural peanut butter

½ tsp stevia

Macros

Calories 306 | Protein 43g | Carbs 20g | Fat 6g

Cooking Instructions

In a bowl, mix the cottage cheese with the protein powder and stevia

Add the peanut butter and stir

Enjoy this awesome treat!

Ingredients

Makes 4 servings

1 package sugar-free Jell-O

1 scoop INSTASHRED protein powder (any flavour to match Jell-O)

2 tbsp water

Macros (Per Serving)

Calories 117 | Protein 25g | Carbs 2g | Fat 1g

Cooking Instructions

Mix the Jell-O powder with 1 cup boiling water

Stir in one scoop of the protein powder until dissolved

Once that’s finished, mix in one cup of cold water and allow to set

Ingredients

Makes 2 crepes

8 egg whites

1 scoop INSTASHRED chocolate protein powder

1 tbsp whole wheat flour

½ tsp baking soda

Macros (Per Crepe)

Calories 129 | Protein 28g | Carbs 2g | Fat 1g

Cooking Instructions

Mix everything together in a blender

Heat a non-stick pan on medium heat

Coated with cooking spray

Pour half the mixture (should be 1/3 inch high in the pan)

Cook for 3 minutes each side (wait until the crepe is solid before flipping)

Quick Tip: Pour 1 tbsp of sugar free Maple Syrup (+50 calories, 12.5 carbs) on top (I love this!)

Ingredients

Makes 2 servings

1 cup basmati rice, cooked

2 cups skim milk

2 scoops INSTASHRED vanilla protein powder

2 tbsp sugar-free instant Jell-O vanilla pudding

Macros (Per Serving)

Calories 254 | Protein 28g | Carbs 31g | Fat 2g

Cooking Instructions

On medium-low heat, simmer the cooked rice in milk for 20 minutes, until rice bulks-up

Cover and cool for a few minutes

Add protein powder

Cover again and put in fridge until it cools

Add Jell-O mix to cooled mixture, whip, and serve

Ingredients

Makes 8 servings

2 egg whites

1 egg

1 cup olive oil

3 tsp vanilla extract

1 tsp stevia

2 cups zucchini, shredded

3 cups whole wheat flour

1 tsp salt

1 tsp baking powder

¼ tsp baking soda

1 tbsp ground cinnamon

Macros (Per Serving)

Calories 420 | Protein 9g | Carbs 33g | Fat 28g

Cooking Instructions

Preheat oven to 350°F

In a large bowl, beat together eggs, oil, vanilla and stevia

Stir in zucchini

Stir in flour, salt, baking powder, baking soda, and cinnamon

Transfer into a large loaf pan

Bake 50 minutes at 350°F

Ingredients

Makes 8 servings

15oz can chickpeas, rinsed and drained

½ cup plain fat free yogurt

2 tbsp lemon juice

3 garlic cloves, crushed

2 tsp olive oil

1 tbsp water

½ tsp cumin

salt and pepper to taste

Macros (Per Serving)

Calories 90 | Protein 5g | Carbs 13g | Fat 2g

Cooking Instructions

In a blender or food processor, puree all the ingredients together until completely blended

Serve each serving with 1 cup of raw baby carrots

Ingredients

Makes 8 servings

2 egg whites

6 tsp vanilla extract

4 cups almonds

½ tsp stevia

1 tsp salt

½ tsp ground cinnamon

Macros (Per Serving)

Calories 436 | Protein 15g | Carbs 13g | Fat 36g

Cooking Instructions

Pre-heat oven to 300°F

In a large bowl, beat egg whites until frothy

Beat in vanilla

Add almonds, stir gently to coat

In a separate bowl combine the stevia, salt and cinnamon

Add to nut mixture and stir gently to coat

Spread evenly into a baking sheet, coated with cooking spray

Bake at 300°F for 25-30 minutes or until almonds are crisp, stirring once halfway through

Ingredients

Makes 6 egg white bites

10 egg whites

1 egg

1 tomato, seeded and chopped finely

1 onion, finely chopped

1 tsp dried basil

black pepper to taste

Macros (Per Egg White Bite)

Calories 45 | Protein 8g | Carbs 1g | Fat 1g

Cooking Instructions

Pre-heat oven to 350°F

In a bowl, whisk egg whites and the egg

Pour egg mixture equally in a big 6-muffin pan

Top each portion with 1 teaspoon of tomatoes and 1 teaspoon onions

Sprinkle basil and pepper on top

Bake in oven at 350°F for 8 minutes or to desired doneness

Ingredients

Makes 6 servings

Crust:

1 cup Graham cracker crumbs

¼ cup ground flax seeds

¼ cup raw oat bran

1 oz fat free cream cheese, warmed in microwave

1/3 cup water

Filling:

2 cups fat free cottage cheese

½ package powdered Jell-O instant pudding, cheesecake flavor

3 oz fat-free cream cheese

3 scoops INSTASHRED strawberry protein powder

1 cup frozen blueberries

2 tsp stevia

Macros (Per Serving)

Calories 265 | Protein 25g | Carbs 30g | Fat 5g

Cooking Instructions

To make the crust; mix crust ingredients in a large bowl

Stir mixture until it's the same consistency

Press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan

For the filling; put the other ingredients in a blender

Blend on high until smooth and creamy

Resist the temptation to add water, as this makes the cake soupy

Pour the filling into the crust and refrigerate for 1 hour

Ingredients

Makes 1 serving

1 cup egg whites

8 large frozen strawberries

1 cup INSTASHRED vanilla protein powder

¼ cup water

1 tsp stevia

Macros

Calories 285 | Protein 51g | Carbs 18g | Fat 1g

Cooking Instructions

Beat egg whites to stiff peaks

In a blender, blend frozen strawberries and water until slushy

Mix together firm egg whites and strawberry mix

Stir gently adding gradually protein powder and stevia

Put in the freezer for minimum 12 hours or overnight

Ingredients

Makes 6 servings

1 cup sugar free vanilla pudding

1 cup skim milk

2 cups INSTASHRED vanilla protein powder

2 cups orange juice

1 tsp stevia

Macros (Per Serving)

Calories 97 | Protein 10g | Carbs 12g | Fat 1g

Cooking Instructions

Mix all the ingredients in a blender

Pour mixture in a popsicle maker tray

Put in the freezer for minimum 12 hours or overnight

Ingredients

Makes 1 serving

1 egg

1 scoop INSTASHRED chocolate protein powder

1 tbsp natural peanut butter

1 tbsp water

Macros

Calories 261 | Protein 33g | Carbs 3g | Fat 13g

Cooking Instructions

Mix all the ingredients in a coffee mug

Cook in microwave for 1 minute and enjoy!

Ingredients

Makes 2 servings

1 cup egg whites

125g fat free cottage cheese

1 cup INSTASHRED chocolate protein powder

1 tsp pure cocoa powder

1 tsp stevia

Macros

Calories 157 | Protein 32g | Carbs 5g | Fat 1g

Cooking Instructions

Beat egg whites into stiff peaks

Mix together firm egg whites and cottage cheese

Stir gently adding gradually protein powder, cocoa powder and stevia

Refrigerate minimum 2 hours before serving

Ingredients

Makes 8 servings

12 low-fat honey Graham crackers, crumbled

1 tbsp light margarine

½ cup water

4 bananas, sliced

2 tbsp lime juice

1 envelope gelatin

1 tsp stevia

1½ cups plain fat free yogurt

1 tsp vanilla extract

Macros (Per Serving)

Calories 162 | Protein 4g | Carbs 32g | Fat 2g

Cooking Instructions

Preheat oven at 350°F

To make the crust:

Mix crackers, margarine and 1 tbsp water in a large bowl

Stir this mixture until it is all the same consistency

Press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan

Bake for 5 minutes

In another bowl, toss bananas with the lime juice

Reserve 1 cup and arrange the remaining bananas over the crust

In a small saucepan, sprinkle gelatin over cold water and let stand 2 minutes

Add stevia, and cook over medium heat, stirring constantly until the mixture boils and the gelatin and stevia dissolve

Remove from heat

Stir in yogurt and vanilla

Pour into the pie plate

Arrange the reserved banana on top and sprinkle with zest

Refrigerate for 2 hours minimum before serving

Ingredients

Makes 40 biscotti

1 cup all-purpose flour

½ cup hazelnuts, chopped

1/3 cup mini semisweet chocolate chips

¼ pure cocoa powder

1 tsp instant coffee powder

1 tsp baking soda

½ cup splenda

1 egg

2 egg whites

1 tbsp vanilla extract

pinch of salt

Macros 1 Biscotti

Calories 79 | Protein 3g | Carbs 10g | Fat 3g

Cooking Instructions:

Bake Hazelnuts on a baking sheet at 350°F for about 8 minutes or until brown

In a food processor, combine 2 tbsp hazelnuts, flour, 2 tbsp chocolate chips, cocoa, coffee, baking soda and salt

Pulse until everything is ground finely

Transfer into a bowl

In the food processor again, combine splenda, eggs, egg whites and vanilla

Whirl until thickened

Combine egg mixture with cocoa mixture and stir gently

Stir in the remaining hazelnuts and chocolate chips

On a baking sheet, spoon the batter to form 2 logs, about 12 inches long and 2 inches wide

Leave space in between logs

Bake at 350°F for 15 minutes

Cut logs on diagonally into ½ inch thick slices

Place slices upright on the baking sheet and bake for an additional 25 minutes

Ingredients

Makes 8 Servings

2 cups crunchy peanut butter

2 scoops INSTASHRED chocolate protein powder

2 ripe bananas, mashed

2 tbsp flax seeds

1 tsp stevia

1 tsp pure cocoa powder

Macros 1 Serving

Calories 87 | Protein 8g | Carbs 7g | Fat 3g

Cooking Instructions:

In a large bowl, mix together peanut butter, cocoa powder, stevia, protein powder, bananas, and flax seed

Shape the mixture into 8 walnut-size balls

Place them in a container lined with parchment to separate the layers

Freeze for 2 hours minimum before serving

Ingredients

Makes 8 Servings

1 cup all-purpose flour

1 tsp baking powder

½ tsp baking soda

½ tsp salt

½ tsp ground cinnamon

2 large egg whites

1 egg

½ cup splenda

3 tbsp light margarine

½ cup honey

1 tsp vanilla extract

3 tbsp unsweetened applesauce

3 tbsp canola oil

2.5 cups carrots, finely shredded

1/3 cup walnuts

Macros Per Serving

Calories 220 | Protein 4g | Carbs 33g | Fat 8g

Cooking Instructions:

Preheat oven at 350°F

In a medium bowl, whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice

Set aside

In small bowl, whisk together egg whites and egg

Set aside

In a large bowl, beat Splenda, margarine, honey, vanilla, applesauce, and canola oil

Mix in egg mixture, stir until well mixed

Stir in flour mixture, then carrots and walnuts

Pour into a loaf pan and bake for 40-45 minutes

Remove from heat, stir in yogurt and vanilla

Pour into pie plate

Enjoy!