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RECIPES DESIGNED FOR WEIGHT LOSS!

Creating delicious, low calorie meals and snacks is IMPERITIVE if you are looking for safe and sustainable weight loss. On this page you will find quick, low calorie recipes you can EASILY incorporate into your daily eating routine. Browse the recipes below, choose which one you find the most appealing, and get cooking! The calorie and protein nutrition facts are listed under each recipe, to help fit it into your customized daily nutrition needs.

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Peanut Butter Chocolate Energy Balls

Total Time 10 minutes. Makes 12 energy balls. Serving size is 2 balls.

 

Per serving: 272 calories, 8 grams of protein, 4 grams of fiber. 

Ingredients:

  • 1 cup rolled oats

  • 3 Tablespoons cocoa powder

  • 2 Tablespoons flaxseed meal

  • 1 Tablespoons chia seeds

  • 1/2 tsp vanilla

  • 1/2 cup water

  • 1/2 cup peanut butter

  • 2 Tablespoons of chocolate chips

Directions: 

1) Mix all ingredients in a large bowl. 

2) Form into small balls, around 1" balls. Refrigerate in air tight container for up to 2 weeks. Enjoy! 

Chicken Noodle Soup

Total Time: 15 minutes. Makes 12 cups of soup. 

Serving size is 2 cups of soup. 

Per serving: 322 calories, 30 grams of protein, 3 grams of fiber. 

Ingredients: 

  • 1 Tablespoon of olive oil

  • 2 large chicken breasts, cubed, season with salt and pepper

  • 1 cup chopped carrots

  • 2 celery stalks, chopped

  • 1 small onion, chopped

  • 1 garlic glove, minced 

  • 8 cups of low sodium chicken broth

  • 4 cups of cold water

  • 2 bay leaves

  • 1/4 cup chopped parsley

  • sprinkle fresh or dried thyme

  • 10 ounces egg noodles

 

Directions: 

1) Heat olive oil in large pot. add chicken and cook until browned. 

2) Add chopped vegetables and garlic. cook until softened. 

3) Add broth, water, bay leaves, parsley, thyme. bring pot to a boil then add egg noodles. Cook for 9 minutes, uncovered. Enjoy! 

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*HEART HEALTHY

Salmon and Quinoa Salad with Citrus Vinaigrette

 

Makes 1 serving. Total cook time 25 minutes.


Per one serving: 459 calories, 32 grams of protein, 7 grams of fiber.

Ingredients: 

  • 1 - 3 ounce grilled or baked salmon fillet

  • 1/4 cup cooked quinoa

  • 2 cups of mixed greens

  • 1 cup chopped cherry tomatoes

  • 1/4 of a medium avocado 

  • 1 Tablespoon chopped walnuts

  • 1 Tablespoon low-fat feta cheese

Citrus Vinaigrette:

  • 2 tsp extra virgin olive oil

  • Fresh lemon juice from 1 lemon

  • 1 Tablespoon Dijon mustard

  • 1 tsp Honey

  • Salt and pepper to taste

 

Directions:

1. Combine the salad ingredients into large bowl.

2. Whisk together all of the vinaigrette ingredients into a small bowl. 

3. Drizzle vinaigrette mixture over the salad for a heart-healthy and delicious meal! Enjoy!

Blackberry  Oatmeal Bake 


Makes 4 servings. Serving size 1/4 of the bake. Total cook time 25 minutes. 

Per 1 serving: 216 calories, 10 grams of protein, 7 grams of fiber. 

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Ingredients: 

  • 6 ounces blackberries (1 small container)

  • 1 ripe banana

  • 1 cup rolled oats

  • 2 tsp baking powder

  • 2 T maple syrup

  • 2/3 cup milk

  • 2 tsp vanilla

  • 2 T peanut butter

  • 1/2 tsp ground cinnamon

  • Greek yogurt (optional) 

Directions: 

1. Grease 16 ounce casserole dish. Pre-heat oven to 375 degrees. 

2. Combine all ingredients into blender, besides the blackberries. Blend until smooth. 

3. Pour mixture into casserole dish. Stir in 1/2 your blackberries. Add rest of blackberries on top. Bake for 20-25 minutes or until a toothpick comes out clean. Cut bake into quarters. Top with Greek yogurt if desired. Enjoy! 

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*Recipe and picture from Eatingwell.com

*HEART HEALTHY

Seared Scallops with White Ragu and Charred Lemon

 

Makes 4 servings. Total cook time 25 minutes.


Per one serving: 255 calories, 21 grams of protein, 5 grams of fiber.

Ingredients: 

  • 3 tsp extra-virgin olive oil, divided

  • 1 pound spinach

  • 2 cloves garlic, minced

  • ½ teaspoon ground pepper, divided

  • 1 (15 ounce) can no-salt-added cannellini beans, drained and rinsed

  • 1 cup low-sodium chicken broth

  • ⅓ cup white wine

  • 1 tablespoon butter

  • 1 pound sea scallops

  • 1 lemon, halved

Directions: 

  1. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add greens and cook, stirring often, until wilted, about 4 minutes. Stir in garlic and 1/4 teaspoon pepper; cook, stirring occasionally, until fragrant, about 30 seconds. Add beans, broth and wine and bring to a simmer. Reduce heat to maintain a low simmer, cover and cook for 5 minutes. Remove from heat and stir in butter. Cover to keep warm.

  2. Meanwhile, sprinkle scallops with the remaining 1/4 teaspoon pepper. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until browned on both sides, about 4 minutes total. Add lemon halves to the pan, cut-side down, and cook until charred, about 2 minutes. Cut into wedges. Sprinkle the scallops and the bean ragu, serve with the lemon wedges.

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*HEART HEALTHY

Crispy Pinto Bean Burrito With Siracha Aioli 

 

Makes 6 servings. Total cook time 15 minutes.


Per one serving:  443 calories, 22 grams of protein, 12 grams of fiber.

Ingredients: 

  • 2 cups cooked brown rice

  • 1/3 c onion, chopped

  • 1 tsp extra virgin olive oil

  • 2-15 oz can low sodium pinto beans

  • 1 medium tomato, chopped

  • 3/4 cup nonfat plain Greek yogurt

  • 1 tsp chili powder

  • 1 tsp garlic powder

  • 1 tsp paprika

  • 1 tsp cumin

  • 1 tsp ground cumin

  • 1/4 tsp salt

  • 1 T hot sauce

  • 6 whole wheat tortillas (~6 inches diameter)

  • 1 cup reduced fat cheddar cheese

  • romaine lettuce, shredded

  • 1 medium avocado

Directions: 

  1. Heat oil in large frying pan. Add onions, sauté until softened, 3 minutes. Add seasoning, beans, tomatoes, hot sauce. Mix together and simmer until flavors combine, ~5 minutes. If desired, mash half the pinto beans for a softer mixture. Mix in the rice.

  2. Spoon 1/6 of the filling into each tortilla. Add 1/6 of the avocado, cheese, Greek yogurt, and romaine lettuce. Tightly roll burrito. Place into frying pan. Fry until lightly browned. Top with more Greek yogurt, cilantro, or guacamole or make our 4-ingredient chipotle aioli* if desired! Enjoy!

*Chipotle Aioli: Combine 1 cup of low fat mayonnaise, 1 T siracha, 1/4 t salt, 2 garlic cloves minced.

1 T= 17 calories

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