Category Archives: Recipes

Mexican Egg Bake

egg bake

Calories              168

Protein                 24

Carbs                    12

Fat                          2

Ingredients & Directions:

*cook one bag of Alexia brand Hash Browns then set aside (YES the entire bag)

*cook 10 oz. extra lean ground turkey –when cooked add 20g low sodium taco seasoning then set aside


*spray large baking pan with olive oil

*place 3 cups of baby spinach on bottom of pan

*in large bowl mix 4 cups of egg whites, 2 whole eggs, 3 TBSP coconut flour, and any spices you like (I use Mole Spice). Mix well then pour over spinach

*spread cooked ground turkey over eggs

*spread cooked hash browns on top


Bake at 350 for 40-45 minutes

CUT into 8 servings

Top with ¼ cup salsa

IF your macros allow – top with cheese and or avocado

This recipe was inspired by my fellow food loving friend, Angie Betz.



Mexican Spaghetti Squash Dinner

spag mexican

Calories              303

Protein                 38

Carbs                    30

Fat                          2

Ingredients & Directions:

Slice spaghetti squash in half and scoop out seeds

Place face down in baking dish or on pan and bake uncovered for 45 minutes at 375

While squash is in oven, cook ground turkey – I added some garlic and pepper – set aside when done

Remove squash from oven and scoop it out – turn oven to broil

In bowl mix the following together:

¾ cup diced tomatoes

5 oz cooked ground turkey

300 grams of spaghetti squash

20 grams of low sodium taco seasoning

AFTER ingredients are mixed together, place back into empty ½ of squash and broil for 5-10 minutes until top is crispy

If your macros allow – add some cheese!!


Protein Pita Pizzas

pita pizza

Calories             421 (for both pitas!!!)

Protein                 50

Carbs                    26

Fat                         13

Ingredients & Directions:

*warm oven to 385 degrees and place 2 Joseph’s Flax, Oat Bran & Whole Wheat Pitas on tray to CRISP them up (about 10 minutes). I usually turn them over once or twice.

*while pitas are getting crispy – DICE ½ cup of mushrooms, ½ cup of red pepper and one slice of red onion. Sautee together with garlic and then add ½ cup of fresh salsa and 4 oz. of diced cooked chicken breast and mix.

*remove crispy pitas from oven – spoon ½ of above mixture onto each pita. Then top with bananas peppers (about 4 – 6 on each pita) and ¼ cup of shredded sharp cheddar cheese onto each pita. Put back into oven until cheese melts (just a few minutes).


Pumpkin Pancakes, Chicken & Cake…….

It’s that time of the year so I thought I would share my favorite pumpkin recipes……..

Pumpkin Egg White Pancakes


Calories             185

Protein                 23

Carbs                    20

Fat                          3

Ingredients & Directions:

*beat 5 eggs with cinnamon, vanilla & ground clove

*add 2 TBSP coconut flour& ¼ TSP baking powder and beat until mixed

*spoon in ½ cup of canned pumpkin puree & mix well

Warm up pam, spray with PAM and make your pancakes. I find it easier to make smaller ones with this batter.

Top with Walden Farms Pancake syrup.


Chicken & Pumpkin Casserole


Calories               257

Protein                 32

Carbs                     27

Fat                          2


*1/2 cup organic pumpkin puree

*1/2 diced tomatoes (canned no salt added)

*cinnamon, allspice & truvia to taste

MIX together in baking dish then add:

*1 cup RAW chopped zucchini

*1/2 cup RAW chopped red pepper

*7 RAW asparagus spears chopped

*4 oz. COOKED chopped boneless chicken breast

Combine all of the ingredients in baking dish and bake at 375 for 30 minutes


Chocolate Pumpkin Protein Cake


Calories               280

Protein                 35

Carbs                     27

Fat                          3


*1 cup organic pumpkin puree

*1 scoop P4P chocolate protein powder

*3 egg whites

*1 TBSP coconut flour

*½ TSP baking soda

*Cinnamon, vanilla powder & truvia to taste

Combine all of the ingredients in baking dish (spray with PAM – it sticks) and bake at 375 for 45 minutes

I enjoy for breakfast !



Chocolate & Strawberry Protein Pizza

You can call this a high protein pizza or COOKIE!!! It tastes that good……I ate it too fast to get a picture so will make again soon…..

Calories              335

Protein                 29

Carbs                     39

Fat                             7

Ingredients & Directions:

*Sprinkle cinnamon & ground clove on P28 FLATBREAD and bake in oven until crispy. I bake on my stone at 375 for about 15 minutes

*remove crispy P28 flatbread from oven and top with a layer of Walden Farm Chocolate Dip

*then top with 1 cup of thinly sliced strawberries

*drizzle Walden Farm Chocolate sauce over strawberries

*cut into squares and ENJOY!!

I usually make 2 of these at a time, one for Paul & Kennede to share and one for ME – remember I don’t share my food:)

Fish & Slaw Panini

fish panini

This tastes amazing and its LOW carb & fat!!! It has become my new favorite lunch and is a great way to use up left over fish.

Calories             336

Protein                 46

Carbs                    20

Fat                           8

Ingredients & Directions:

*1 Joseph’s Lavash Wrap (100 calories, 10gprotein, 14gcarb & 4gfat)

*6 oz Halibut Fish (grilled, broiled or baked – I grilled mine with lemon juice and a Korean BBQ spice rub)

*3 oz cabbage slaw

*1 TBSP sweet and spicy mustard and 1 TBSP Dijon mustard

Mix slaw, chopped up fish and mustard together, place in wrap and put in hot Panini press until bread is crispy.


Taco Casserole

taco1  taco2

Calories 564
Protein    69
Carbs       36
Fat            16

Ingredients & Directions:
*dice up ½ cup zucchini & ½ cup red peppers and sauté with garlic
*add 8 oz. of ground buffalo
*when buffalo is cooked add 2 tsp of low sodium taco seasoning (I use Old El Paso). Add water to the mixture – enough to the texture you like and mix well.
*after seasoning is mixed well with buffalo and veggies place into dish
*add ¼ cup 50% reduced fat Cabot shredded cheese
*in microwave heat up 3 Old El Paso white corn crunchy taco shells then smash/break them up and add into meat mixture
*top with 1 cup of shredded lettuce and ½ cup of salsa


Thai Shrimp Salad


Calories             297

Protein                 37

Carbs                    26

Fat                          5

Ingredients & Directions:

*raw tailless shrimp – sauté in pan with lemon juice and spices of your choice – I use garlic and a coconut thai blend spice

While shrimp is cooking combine:

*160g of shredded cabbage

*2 cups of sliced up cucumber (I use my veggetti that makes cuts the veggies in pasta shape)


MIX well together. At first may not seem like a lot of sauce but it adds just the right amount of flavor!

*add in 8oz of cooked shrimp and ENJOY !

Fried Rice (CAULIFLOWER) With Scallops


Calories              265

Protein                 33

Carbs                    31

Fat                          1

Ingredients & Directions

Step 1:

*Using a food processor (I use my Cuisinart Smart Stick) chop up 250g of cauliflower and set aside

*dice ½ cup of red peppers

*dice ½ cup of zucchini

Step 2:

*In large bowl mix 8 oz large scallops with fresh lemon juice and spices of choice (I use ginger, garlic and pepper) and set on grill

Step 3:

*While scallops are grilling warm up frying pan and add red peppers, zucchini and garlic

*When veggies are partially cooked add cauliflower and2 tsp of Hot & Spicy Szechuan Stir Fry Sauce

*Stir fry all veggies together

Step 4:

*Remove cooked scallops from grill, cut in ½ and mix into veggies


Recipe Catalog 02/14-06/14


I was curious to see how many recipes I’ve posted since February and was pleasantly surprised to see so many! I created a list which I will continue to update for when we are all looking for something different to eat. I am not that great in the kitchen so every recipe is easy, the macros are listed and I think they are tasty. Look for these recipes under the RECIPE TAB, in the archives or use the search button. ENJOY!

  1. Bison Stuffed Peppers
  2. Egg White Pancakes
  3. Morning Flat Bread Pizza
  4. Peanut Butter & Bacon Wrap
  5. Easy Egg White Oatmeal Pancake
  6. P28 Flatbread Pizza
  7. Egg & Veggie Muffins
  8. Cranberry Sauce
  9. Turkey & Cranberry Panini
  10. Cran-Apple Turkey Burger Over Cabbage
  11. Peanut Butter & Banana Panini
  12. Cauliflower Pizza Crust
  13. Cauliflower & Ranch Puree (mashed)
  14. Chocolate Strawberry Protein Fluff
  15. Spaghetti (Squash) Dinner
  16. Chicken & Pumpkin Casserole
  17. Egg White Salad
  18. Chocolate Protein Muffins
  19. Protein Peanut Butter Cookies
  20. High Protein Chips N’Salsa
  21. Rhubarb Apple Peanut Butter Oatmeal