Notes:
Well. as you all know this is very easy and cheap to make. Instead of buying junk food buy some bananas, oranges, apples, grapes, melon and so on…
Servings: 1
Ingredients:
Grapes
Apples
Banana
Oranges
or any fruits that you truly love with some yogurt on top…
Directions:
Cut up all the fruits but it in a bowl and the put the yogurt on top that's it!
Notes:
Tasty whole foods fruit smoothie
Servings: 3
Ingredients:
apple
1/2 kiwi
1/2 blueberries
1 banana
1.5 cups fresh pineapple
wedge of red cabbage
3 baby carrots
1 scoup of protein powder
2 cups of ice
Directions:
Whiz all ingredients in Vita Mix until a smoothie
Notes:
Two things always seem to top dieters’ “No” lists that really don’t have to: creamy soups, and cheese. Using frozen vegetable side dishes available at the store and readily available leftovers, however, means you can have creamy, cheesy soup guilt-free! It’s healthy, filling, satisfies that need for cheese, and at only 104 calories per cup, you could have seconds and still not go off track.
Servings: 5
Ingredients:
1 1/2cup unsweetened almond milk
1/2 cup cooked wild rice -60
3 tbsp corn starch -30
1 4oz boneless, skinless chicken thigh cut to tiny pieces -180
1 pack Green Giant Broccoli and Cheddar (the small 2 serving pack) -120
1oz diced carrots -10
1/2 small whie onion -15
2 tbsp olive oil -10
Directions:
Cook the cheddar and broccoli in the microwave for about 4 1/2 minutes so the cheese doesn't burn. Meanwhile, in a medium pot, cook chopped onions, carrots and chicken on medium heat, stirring constantly to cook evenly. Since the chicken is cut small, it should only take 5-6 minutes. When the chicken is done and the onions are soft, add the wild rice, the broccoli and cheese from the packet, 1 cup of the almond milk, and about 3 1/2 cups of water. Bring the heat to medium high and stir regularly to mix everything well. Add salt, white pepper, garlic, celery salt and a little marjoram. Let this cook about 4 minutes until the liquid is consistent, even though it will seem watery. Mix the cornstarch with the remaining half cup of cold almond milk and blend with a fork until liquid is smooth. Turn the heat down to medium low and stir in the cornstarch mixture, stirring the pot constantly to blend as it thickens. Allow to simmer for 2-5 minutes until soup is creamy.
The whole pot is 520 calories, and makes about 5 1cup servings. Enjoy!
Notes:
When dieting, creamy soups are usually a no-no, but in this case, at less than 150 calories per cup, you have all the more reason to say YES! Hot, thick and creamy, packed with chicken and veggies, this is the perfect soup for chilly days and how to get rid of leftovers without making another stir fry.
Servings: 4.5
Ingredients:
1/4 cup cooked wild rice - 45 calories
1 package Lightly Sauced Garden Medly veggies from Green Giant - 120 calories
4oz leftover cooked chicken - 220 calories
1/2 small yellow onion, sliced thin - 15 calories
1 cup unsweetened Almond milk - 40 calories
1/2 cup flour - 200 calories
Directions:
In the microwave, cook the garden veggies according to the package instructions. Shred your leftover chicken (I had half a leftover cornish hen here) and put them in a medium pot along with your rice, sliced onion and steamed veggies when they're done. Add 1cup almond milk and enough water to cover, about 3 cups or so. Set the heat to medium and let the onions cook slowly. Add sea salt, pepper, minced garlic, savory, marjoram and any other herbs you would usually dress your chicken with. Stir occasionally until it all begins to head, and then raise temperature to medium-high and bring to a boil. Boil for 5-10 minutes. Meanwhile, in a mixing cup, mix the flour with cold water using a fork or whisk until smooth; don't sprinkle the flour into the boiling water or they'll become globs. Once smooth, lower the heat back to medium and add the flour mix, stirring constantly. Leave it at medium for 2-3 minutes, and then drop to medium low to allow to simmer and thicken.
Serve hot and enjoy 142 tasty calories per cup!
Notes:
One of the things I miss about California is fish tacos, but I know how easy it is to take something as healthy as that and overload it with fat and calories (Helloooooo ranch). This tuna burrito is flexible in that it can make two small burritos or one big one and still be a guiltless lunch, as well as covering the major food groups in one go. Feel free to swap the tuna out for cod, whiting, tilapia, or any other low-calorie white fish and just adjust the calories you’re taking in with them; same can be applied to your wraps. I just used what was handy, but if you can find lower calorie wraps go right ahead and use those instead.
Servings: 2
Ingredients:
Large burrito wrap - 173 calories
1 can tuna in water - 100 calories
1/8 cup chopped seeded tomato - 5 calories
1 thin slice of onion - 4 calories
1/2 iceburg lettuce - 4 calories
3 tbsp chopped bell pepper - 6 calories
1 tbsp balsamic vinaigrette - 30 calories
Salt, pepper, garlic, adobo to taste
Whole shebang: 322 calories
Half: 161
Directions:
Take well-drained tuna and place it in the center of your wrap. Cover in lettuce and veggies, season to taste and splash on dressing. Fold in the sides, roll and wrap!
Notes:
This low calorie meal is colourful, aromatic, and massively satisfying. And for only 143 calories per serving that’s packed with protein and vitamins, you couldn’t ask for more in a healthy lunch! Sweet and tangy light brown chicken breast with colourful tri-colour bell peppers, onions and carrots are visually appealing and very good for you, and all sauteed together before cooking down in balamic vinegar and honey. It sounds indulgent and tastes it, but really it has fewer calories than a grocery store chicken chef salad.
Servings: 2
Ingredients:
1 4oz chicken breast (140 calories)
1/4 onion, cut into slices (24 calories)
4oz mixed chopped or sliced tri-colour bell peppers (30 calories)
1/4 medium tomato, seeded and chopped (6 calories0
3oz carrot, chopped, sliced or matchstick (35 calories)
3 tbsp Balsamic vinegar (30 calories)
1 tsp honey (21 calories)
Directions:
In a large saute pan, liberally coat the pan in 0 calorie cooking spray with heat to medium high. Place the whole breast, and all veggies except the tomato and let them sit long enough for the chicken to cook mostly through on one side, about 3-4 minutes. Occassionally stir the veggies so they don't stick or burn. Turn the chicken over and start cooking through that side, another 2-3 minutes while stirring the veggies occasionally. Once the chicken is solid enough to stab with a fork and no longer raw outside, remove it from the pan.
Slice the breast lengthwise, and then into thin strips and then retrun them to the pan. Stir them into the veggies. Season with garlic, sea salt and pepper and give another spritz of 0 calorie cooking spray if anything is starting to stick. Once the veggies are tender add your balsamic vinegar, honey, tomatoes and about 1/8-1/4 cup of water. It will look like a lot but don't worry, that will help it cook down. Turn your head up and stir constantly. There will be a lot of steam coming off the pan and food as the liquids cook down and reduce. This should take about 5-7 minutes for it to cook down and thicken. Once the liquids have reduced to about a quarter of their initial amount, it should look like a decent sauce. Remove it from heat.
Serve it over 1/2 cup of wild rice for an extra 94 calories and 2g protein, or over a bowl of salad greens for a spicy sweet hot/cold salad! The whole pan by itself is only 286 calories, so if you're really hungry, you can chow down on the whole thing and still go away guilt-free :3 But one pan makes enough for two small bowls. If you're doing WW, each serving without wild rice is only 3 points. Enjoy!!
Notes:
A colorful combination of vegetables, beans, and chicken.
Servings: 24
Ingredients:
1 whole chicken
1 tablespoon olive oil
1 large onion, chopped
8 cloves garlic, minced
8 cups chicken broth
1/2 butternut squash, chopped
1/2 acorn squash, chopped
3 cups corn kernels
28 oz diced tomatoes, drained
16 oz red beans, drained
16 oz black beans, drained
4 oz chopped mild green chilies
4 tsp cumin
3 tsp oregano
4 cups water
Directions:
Boil the chicken in water with some salt and pepper, keep the broth. Add all the other ingredients to the broth along with 4 cups of water. Dice up chicken and add to pot, let simmer for 2 hours. Can be served with couscous, and variations include using curry powder and red peppers.
Notes:
A coffee-based punch with melted ice cream makes a cool, creamy, delicious beverage for a crowd.
Servings: 20
Ingredients:
Base for 20 people:
1 cup water
1 cup sugar
2 tablespoons instant coffee
Boil water, add sugar and coffee. Let it cool awhile
Add:
1 quart + 1 cup of whole milk (should be the color of cardboard or a little darker)
About 15 minutes before serving, add, but don't mix or blend:
1/2 gallon vanilla ice cream (Dryers brand is preferred)
1/2 gallon chocolate ice cream
Directions:
Voila!
Serves 20.
Source: Corinne Le of Malibu, Calif.
Notes:
A coffee-based punch with melted ice cream makes a cool, creamy, delicious beverage for a crowd.
Servings: 20
Ingredients:
Base for 20 people:
1 cup water
1 cup sugar
2 tablespoons instant coffee
Boil water, add sugar and coffee. Let it cool awhile
Add:
1 quart + 1 cup of whole milk (should be the color of cardboard or a little darker)
About 15 minutes before serving, add, but don't mix or blend:
1/2 gallon vanilla ice cream (Dryers brand is preferred)
1/2 gallon chocolate ice cream
Directions:
Voila!
Serves 20.
Source: Corinne Le of Malibu, Calif.
Notes:
I found this original recipe on allrecipes.com, one of my favorite sites for recipe searches. I have reduced and modified the recipe to make it more practical for my husband and I with less waste. Using With just six ingredients, this is an easy, healthy and tasty dip for veggies or homemade pita chips and a smart alternative for sandwich spreads. This recipe yields about 2 cups or 32 Tablespoons of hummus that will keep in the refrigerator for about a week. Using a serving size of 2 Tablespoons, a serving has 68 calories, 4 gr fat, 94 mg sodium, 6 gr carbohydrates, 1.7 gr dietary fiber, and 2.7 gr protein
Servings: 2 cups
Ingredients:
3 tsp minced garlic (more or less to taste)
1 15-oz can reduced sodium garbanzo beans (aka chick peas), drained
1/3 cup (4 Tablespoons) tahini
1/3 cup lemon juice
1/2 cup roasted red peppers
5 lg leaves fresh sweet basil or 1/4 dried basil
2 Tablespoons pine nuts (optional)
3 small basil leaves (optional)
Directions:
Drain the chick peas and the roasted red peppers (if canned) well. In an electric food processor, combine the garbanzo beans, tahini, garlic and lemon juice. Process until the mixture is smooth. Add the basil and the roasted red pepper and process just until the red peppers are finely chopped. Season with salt and pepper to taste.
Transfer to a bowl or a sealed container to refrigerate for up to 7 days. When serving, swirl the hummus into the bowl, then top with 2 Tablespoons of pine nuts and few small basil leaves for garnish and added flavor and texture. Great with fresh veggies, fresh pita bread or homemade pita chips. Use as a sandwich spread for a tasty and healthy alternative!
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