Weight Loss to Live

Makes 1 serving

1 leaner 

3 condiments

1 healthy fat 

Add 3 servings of your favorite vegetable for a complete lean & green.

Ingredients 

9.1 oz chicken breasts (to yield 6 oz cooked - 1 leaner protein) 

3 tbsp liquid egg substitute

(1 condiment) 

1.5 tbsp almond flour (1 healthy fat) 

2 tbsp Parmesan cheese

(2 condiments) 

Pepper 

Fresh thyme for garnish 

The day before place raw chicken in a bowl and fill with pickle juice. Make sure it covers the breasts. Marinate in refrigerator overnight. Preheat air fryer at 400° for five minutes. Mix the pepper, flour and Parmesan cheese in another bowl. Take each piece of chicken and pat dry. Dip the chicken in the egg bath and let drain off a bit. Then batter the chicken in the mixture of almond flour, pepper and cheese. Spray a piece of parchment paper with nonstick spray, place the chicken on it and then into the air fryer. Cook at 400° for 15 to 18 minutes, flipping when there’s about five minutes left. 

Enjoy!

Ingredients:

1 ½ pounds flank steak (raw weight)

4 ½ cups zucchini

2 garlic cloves

2 teaspoons lemon juice

¼ cup chicken broth

¼ cup parsley

¼ teaspoon crushed red pepper flakes

1/8 teaspoon salt

1/8 teaspoon pepper

Marinade:

3 tablespoons soy sauce

2 teaspoons lemon juice

1 teaspoon sriracha

Directions:

1. Combine the ingredients for the marinade in an airtight container or a Ziploc bag. Add the steak strips into the marinade, seal and allow to marinate in the refrigerator for 30 minutes to one hour.

2. In the meantime, wash and trim the ends of the zucchini. Using a spiralizer, make the zucchini noodles, then set aside.

3. Bring the steak to room temperature and heat oil in a large skillet over medium-high heat — reserve the juices of the marinade for later. Add the steak strips in one layer and season with salt and pepper. Cook for one minute without stirring.

4. Add minced garlic, then stir the steak for another minute or two to cook the other side. Remove the steak from the skillet and set aside to a plate.

5. In the same skillet, add lemon juice and zest, red pepper flakes, chicken broth, and remaining marinade juices. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly.

6. Stir in the fresh parsley, then add the zucchini noodles and toss for two to three minutes to cook it up. Allow the cooking juices to reduce for one minute if the zucchini renders too much water. Add the steak strips back to the pan and stir for another minute. Serve immediately.

Makes 3 servings

Each serving provides:

1 Lean

3 Greens

3 Condiments

Ingredients:

3 1/2 cups spaghetti squash, cooked (7 Greens)

1 cup cabbage, shredded (2 Greens)

1/4 cup reduced sodium broth (1/4 Condiment)

4 tbsp Powdered Peanut Butter (2 Snacks)

1 tbsp rice wine vinegar (1/2 Condiment)

2 tbsp light soy sauce (3 Condiments)

1/8 tsp red cayenne pepper (1/4 Condiment)

1/4 tsp ground ginger (1/2 Condiment)

1/2 tsp garlic powder (1 Condiment) Garnishes:

2 tbsp dry roasted peanuts, chopped, optional (1 Snack)

A few sprigs of Cilantro, chopped

Directions:

In a small bowl, combine broth, powdered Peanut Butter, rice wine vinegar, soy sauce, red cayenne pepper, ground ginger, and garlic powder.

Coat a large non-stick skillet with cooking spray. Add spaghetti squash, cabbage, and sauce. Heat over medium heat for 5 minutes or until sauce has coated all. Top with Protein:

7 oz cooked shrimp

OR

6 oz cooked chicken

OR

5 oz cooked beef 

Garnish with chopped peanuts and cilantro.

Makes 2 servings

Per serving:

1 leanest 

2 greens

2.5 condiments

2 healthy fats

Ingredients:

4 tsp olive oil (4 healthy fats)

22.4 oz raw shrimp, peeled and deveined Yields 14 oz cooked (2 leanest)

1/4 teaspoon salt (1 condiment)

1/2 teaspoon red pepper flakes (1 condiment)

1 teaspoon cumin (1 condiment)

1 tbsp onion, minced (1 condiment)

1/4 tsp cayenne pepper (1/2 condiment)

1/4 tsp chili powder (1/2 condiment)

2 cups (5.26 oz) green bell pepper, diced (4 greens)

1/4 cup (60ml) chicken broth or vegetable broth (1/4 condiment)

Fresh thyme, for garnish (optional)

Directions:

1. In a medium bowl, add shrimp and combine with Chili powder, cayenne pepper, and cumin. Allow marinating for 10 minutes while you prepare the other ingredients.

2. Heat a large skillet over medium heat with a tablespoon olive oil. Sear shrimp in the skillet (making sure it doesn’t crowd) and cook on both side for one minute.

3. Add onion and red pepper flakes, season with a pinch of salt. Add green bell pepper and cook, stirring once or twice, on medium heat, about 3-4 minutes total, until shrimp is pink in color.

4. Deglaze with 1/4 cup chicken or vegetable broth and give a quick stir. Garnish with fresh thyme and enjoy immediately. You can also serve the shrimp and green peppers over cauli-rice or extra veggies.

Ingredients:

3.5 oz lump crab meat 

2 oz part-skim mozzarella 

1 clove garlic, minced 

1 Tbsp green onions, finely diced 

1 Tbsp red bell pepper, finely diced 

1 Tbsp grated parmesan cheese 

1/4 tsp ground black pepper 

1/4 tsp dried dill weed

1 1/4 cups mushroom caps 

Preheat the oven to 375 degrees. Remove stems from mushrooms and wash and dry the caps. Place stem-side up in a rectangular glass dish that has been sprayed with PAM.

In a small bowl, combine crab meat, mozzarella, garlic, green onions, bell pepper, black pepper and dill weed in a small bowl. Stir gently to combine, trying to avoid breaking up the lumps of crab as much as possible. Fill the mushroom caps with the mixture, pressing it firmly into the caps, and mounding it on top. Sprinkle parmesan cheese over the stuffed mushrooms. Bake for 20-25 minutes in the preheated oven until the tops are lightly browned and the cheese has melted.

Servings: 1

1 lean, 3 green, 3 condiments

Ingredients

• 2 (4/5 ounce)chicken breasts

• 4 ounces Sliced part skim mozzarella cheese

• ½ cup Grape tomatoes; sliced in half

• ¼ cup Basil leaves

• 1 3/4 teaspoons Italian seasoning

• ¼ tsp salt

• ½ tsp pepper

• 2 teaspoons olive oil

Instructions

Place the chicken breasts on a cutting board.

Using a sharp knife, cut slits across the chicken breast about 3/4 of the way through the chicken breast being careful not to cut all the way through. Depending on the size of your chicken breast, you're going to want around 6 to 8 slits per chicken breast.

Stuff each slit with a slice of mozzarella cheese, half a grape tomato and a basil leaf.

Place chicken breasts in a baking dish that has been coated with non-stick baking spray.

Brush each chicken breast with olive oil.

Sprinkle each chicken breast with salt, pepper and Italian seasoning.

Bake in a preheated 400 degree oven for 30 minutes or until the internal temperature of the chicken reaches 160 degrees.

Makes 2 servings

Per serving

1 Leaner protein

½ vegetable

3 condiments

1 healthy fat

Here's the Breakdown: 

4.5 oz cooked of 96% Lean Ground Beef 

(3/4 Leaner) 

1/4 cup of Reduced Fat Cheddar (1/4 Leaner) 

1.5 oz Spring Mix (1 green) 

1.6 oz of Romaine Lettuce (1 green) 

1/2 cup of Tomatoes (1 green) 

2 tbsp of Fresh Salsa (1 condiment) 

2 tbsp of Light Peppercorn Ranch

 (1 healthy fat) 

1/2 tsp of Frank's Red Hot (1/2 condiment) added to the ranch for bit of heat!  

Ingredients:⁣

1 ¼ cup of Broccoli Florets⁣

¼ cup of Sun-dried Tomatoes⁣

6 oz of Cooked Shredded Chicken ⁣

2 Tbsp Newman’s Own Lite Caesar Dressing⁣

2 Tbsp Reduced Fat Parmesan Cheese ⁣

½ tsp Pepper⁣

1 Tbsp of Capers⁣

⁣

Directions:⁣

Steam the broccoli florets to be “al dente” versus raw, chop the sun-dried tomatoes and add a little water to the Newman’s Own Lite Caesar Dressing to thin it out so it spreads throughout the dish with ease with actually requiring “more”. Combine all ingredients , refrigerate for a bit and enjoy!  ⁣

⁣Makes 1 serving, per serving you enjoy:⁣

1 Leaner | 3 Greens | 1 Healthy Fat | 2 ½ Condiments

1 Lean | 3 Green | 3 Condiments

Yield: 4 servings

Total Time: 30 minutes

Ingredients

4 cups sliced cucumber

1 pint cherry tomatoes, halved

¼ cup cider vinegar

¼ cup fresh dill, chopped

¼ tsp each (or less) salt & black pepper

1½ lbs. skinless salmon

1 tbsp Za’atar

4 lemon wedges

Directions

1. Pre-heat oven to 350 degrees F.

2. To make the salad, combine the first 5 ingredients in a large bowl and toss well.

3. Season the salmon on both sides with Za’atar, and place on a foil-lined baking sheet. Roast until internal temperature reaches 145 degrees F, about 12 to 15 minutes.

4. Serve roasted salmon with salad and lemon wedges.

Per Serving: 360 calories | 36g protein | 6g carbohydrate | 21g fat

Makes 7 servings

Per serving

1 Leaner protein

3 vegetables

1 condiment

Ingredients

4 cups cooked cauliflower, grated or shredded in the food processor

3 1/2 cups shredded low-fat mozzarella, divided

1 cup eggbeaters

1 1/2 cups low-fat cottage cheese

6 Tbsp parmesan cheese

16 oz 99% lean ground turkey, cooked with Italian seasonings

3 cups no sugar added, low-carb spaghetti sauce (or no sugar, no salt tomato sauce)Rao’s Marinara is a good brand 

Directions

Pre-heat oven to 350 degrees and spray 9x13 casserole dish with non-stick spray. In a medium bowl, mix cauliflower, eggbeaters and half the mozzarella. In another small bowl, mix the cottage cheese and parmesan cheese (if using).

Spread half the tomato sauce in the bottom of the casserole dish. Spread half of the cauliflower mixture over the sauce. Spread half of the cottage cheese mixture over the cauliflower mixture. Spread half the ground turkey over the cottage cheese. Repeat with remaining ingredients. Spread remaining mozzarella over top of lasagna.

Bake for 45-55 minutes, then allow to cool for 15 minutes before cutting and serving.