Weight Loss | Nutrition | Personal Training

Serving Size = 1/48 of recipe

11.5 cups bran flakes1.5 cups Splenda1 quart low fat buttermilk6 large egg whites5 tsp [...]

“Green”

Yield: 2 servingsServing Size: 1 cupIngredients:

1 small package of frozen cooked squash1/2 cup of skim milk1/2 cup of sugar free maple syrup1 bullion cube

Directions:

In a sauce pan, combine squash, milk and syrup and cube.

Place on medium heat and stir mixture until thoroughly combined and [...]

“Lean”

Yield: 2 x 7oz servingsIngredients:

1 pound of tilapia (frozen or fresh)Lemon pepper seasoningNon stick butter or oil spray

Directions:

Place thawed tilapia on frying pan sprayed with butter spray. Sprinkle with lemon pepper seasoning. Cover and cook at medium heat [...]

Makes 6 Servings

Ingredients:

1 lb skinless boneless chicken breast1/2 pint light sour cream1 10.5 oz can of low fat cream of chicken soup1/2 pint of nonfat sour cream1/2 cup chicken broth 99% fat free1 package reduced fat butter crackers4 Tbsp light whipped butter2 Tbsp poppy seeds

Directions:

Cut chicken into 1 oz chunks. Place chicken in a frying pan [...]

“Lean and Green” Yield: 4 servings

1 lb of crumbled ground meat like soy product “crumblers”1/2 packet of taco seasoning1 head lettuce2 regular sized tomatoes4 oz 50% light cheddar cheese6 Tbsp light Thousand Island Dressing

Ground hamburger substitute in frying pan over medium to high heat until no longer [...]

Makes 3 lean and green servings

Ingredients:

1 lb 93% or 96% lean beef1 head of lettuce2 large tomato4 Tbsp Salad Dressing3 oz light cheddar cheese6 tsp taco seasoning

Directions:

Ground hamburger in frying pan over medium to high heat until no longer pink. Drain. Add taco seasoning and 1/3 cup water. Cook uncovered for 2 to 4 minutes [...]

Yields 4 servings

4, 6 oz. chicken breasts (boneless, skinless)1 lb. frozen, chopped spinach4 wedges of Laughing Cow LIGHT cheese¼ cup chopped garlic2 tablespoons olive oil¼ cup chicken broth

Sautee garlic in oil until soft in 1 tablespoon olive oilAdd spinach (can be frozen or thawed) and cover and steam on low heat until softSauté for 1-2 minutes [...]

Yields 2 servings

2, 6 oz. boneless, skinless chicken breasts½ cup reduced sodium chicken broth1 tablespoon light soy sauce4 cups broccoli florets1 clove garlic, minced1 tablespoon olive oil2 tablespoons Dijon mustard

Mix chicken broth and soy sauce; set aside

Cook and stir broccoli and garlic in hot olive oil in large skillet on medium-high heat until crisp/tender. Remove from [...]

Makes 2 7 oz cooked servingsIngredients:LEANTilapia 16 oz rawButter sprayLemon pepperGREEN6 cups greens1 Tbsp olive oil1 tsp balsamic dressing1 tsp dijon mustard

Directions:LEANSpray skillet with non stick butter spray. Place raw, unthawed tilapia in pan. Sprinkle 1/4 – 1/2 teaspoon lemon pepper over each piece, depending on how much seasoning you like. Cook on medium heat covered. [...]

2 Servings

Marinade:2 tablespoons olive oil3 tablespoons white cider vinegar1 teaspoon Italian seasoning1 clove garlic minced¼ teaspoon black pepper1 tablespoon chopped sun-dried tomatoesZest of half a lemon (optional)

Chicken:2 6 oz. boneless, skinless chicken breasts¾ cup summer squash (sliced ½ inch thick)¾ cup zucchini (sliced ½ inch thick)Oregano (optional)Salt and pepper (to personal taste preference)

Combine all [...]