Weight Loss | Nutrition | Personal Training

“Green”

Yield: 2 servings
Serving Size: 1 cup
Ingredients:

1 small package of frozen cooked squash
1/2 cup of skim milk
1/2 cup of sugar free maple syrup
1 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 well heated.

“Lean”

Yield: 2 x 7oz servings
Ingredients:

1 pound of tilapia (frozen or fresh)
Lemon pepper seasoning
Non 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 until flaky.

Makes 6 Servings

Ingredients:

1 lb skinless boneless chicken breast
1/2 pint light sour cream
1 10.5 oz can of low fat cream of chicken soup
1/2 pint of nonfat sour cream
1/2 cup chicken broth 99% fat free
1 package reduced fat butter crackers
4 Tbsp light whipped butter
2 Tbsp poppy seeds

Directions:

Cut chicken into 1 oz chunks. Place chicken in a frying pan with 1 cup of water. Cook chicken on medium to high heat until chicken is white throughout.

While the chicken is baking, stir the sour creams, chicken broth and cream of chicken soup in a small mixing bowl until thoroughly combined.

Next, put Ritz crackers in a bag and crush into cracker crumbs. Add the crumbs melted butter and poppy seeds into a small butter bowl and combine well.

Drain water from the cooked chicken and rinse out the baking dish. Place chicken back in the empty dish and cover with the sour cream mixture. Stir a few times. Sprinkle crumb mixture over the chicken and sour cream mixture. Bake for 40 minutes at 350 degrees.

“Lean and Green”
Yield: 4 servings

1 lb of crumbled ground meat like soy product “crumblers”
1/2 packet of taco seasoning
1 head lettuce
2 regular sized tomatoes
4 oz 50% light cheddar cheese
6 Tbsp light Thousand Island Dressing

Ground hamburger substitute 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 until most of the liquid is absorbed.

Shred lettuce, cheese, and chop the tomatoes. Combine in a large bowl. Add hamburger substitute mixture to the lettuce mixture. Mix the 6 Tbsp of dressing. Serve.

Makes 3 lean and green servings

Ingredients:

1 lb 93% or 96% lean beef
1 head of lettuce
2 large tomato
4 Tbsp Salad Dressing
3 oz light cheddar cheese
6 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 until most of the liquid is absorbed. Shred lettuce, cheese, and chopped tomatoes. Combine in a large bowl. Mix in the dressing. Add hamburger. Serve.

Nutrition Information

1 serving yields

380 calories
10 g fat
32 g protein
14g carbs

Yields 4 servings

4, 6 oz. chicken breasts (boneless, skinless)
1 lb. frozen, chopped spinach
4 wedges of Laughing Cow LIGHT cheese
¼ cup chopped garlic
2 tablespoons olive oil
¼ cup chicken broth

Sautee garlic in oil until soft in 1 tablespoon olive oil
Add spinach (can be frozen or thawed) and cover and steam on low heat until soft
Sauté for 1-2 minutes on medium heat and add cheese wedges; stir to combine as cheese melts
Once well combined with a “pasty” texture, remove to a bowl and cool

Cut a deep pocket in each raw chicken breast with a knife; don’t cut all the way through
Stuff each chicken breast with ¼ cup of spinach/cheese mixture; secure with wooden toothpicks if needed

Add 1 remaining tablespoon of olive oil in pan
Place chicken breasts in pan and brown on one side, then flip until brown on the other side
Add ¼ cup of chicken broth (or water), cover and cook on low to medium heat until chicken is cooked through.

Nutritional Content

Calories per serving: 328
Carbohydrates: 1 gram

Yields 2 servings

2, 6 oz. boneless, skinless chicken breasts
½ cup reduced sodium chicken broth
1 tablespoon light soy sauce
4 cups broccoli florets
1 clove garlic, minced
1 tablespoon olive oil
2 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 skillet and cover to keep warm.

Add chicken to skillet; cook and stir 3-4 minutes or until cooked thoroughly. Add broth/soy mixture well. Bring mixture to boil, then reduce heat to medium-low.

Stir in mustard until well blended. Return broccoli mixture to skillet and mix lightly. Cook until heated thoroughly, stirring occasionally.

Nutritional Content per serving

Calories per serving: 320
Fat: 11 grams
Carbohydrates: 10 grams
Protein: 46 grams
Cholesterol: 100 mg

Makes 2
7 oz cooked servings
Ingredients:
LEAN
Tilapia 16 oz raw
Butter spray
Lemon pepper
GREEN
6 cups greens
1 Tbsp olive oil
1 tsp balsamic dressing
1 tsp dijon mustard

Directions:
LEAN
Spray 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. When the bottom half of the tilapia looks white flip the tilapia over, sprinkle lemon pepper 1/4 teaspoon to 1/2 teaspoon on the side. Cover. Tilapia is finished when it is white throughout and flaky.
GREEN
Wisk oil, vinegar and mustard with fork. Pour over greens and mix.

Serve salad and tilapia on dish

1 x 7 oz cooked portion LEAN
220 calories
5g fat
0g carbs
46g protein

3 cups of greens and about 2 tsp salad dressing GREEN + FAT
80 calories
7g fat
2g carbs
1g protein

2 Servings

Marinade:
2 tablespoons olive oil
3 tablespoons white cider vinegar
1 teaspoon Italian seasoning
1 clove garlic minced
¼ teaspoon black pepper
1 tablespoon chopped sun-dried tomatoes
Zest of half a lemon (optional)

Chicken:
2 6 oz. boneless, skinless chicken breasts
¾ 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 marinade ingredients in a large zip-lock bag and shake well.
Add chicken and shake to coat the meat well, then refrigerate for 30 minutes (or leave in longer for more flavor).
After removing chicken from marinade and discarding marinade, grill chicken over medium heat for 6-7 minutes on each side (or until cooked thoroughly).
Place zucchini and squash on grill (or on top of foil if desired). Sprinkle with oregano, salt and pepper. Turn once to cook thoroughly.

Nutritional content per serving

Calories: 370
Fat: 17 grams
Carbohydrates: 6 grams
Protein: 48 grams
Cholesterol: 115 mg

Makes 1 Serving
Counts as one lean and green and 1 Medifast meal

Ingredients:

1 packet Medifast Cream of Chicken Soup
4 ounces water
1 cup cut green beans, frozen or canned
6 oz. albacore tuna from packet or can (drain well)
cayenne, garlic powder, other spices to taste

Directions:

Mix all ingredients. Sprinkle 2 tablespoons lite grated parmesan cheese.

Bake in Pam-sprayed glass pie-plate at 350 degrees for around 30 minutes.

Note: You can dice up 6 ounces of cooked chicken breast instead of Tuna if you wish. You can use steamed broccoli florets instead of green beans with chicken.

Nutrition Information

340 calories
2g fat
22 grams of carbohydrate
58 g protein