Cheddar Biscuit Fueling + Egg Breakfast Sandwich

Biscuit fueling + 1 egg (1/3 of lean) + a few cherry tomatoes and pieces of lettuce + 1 wedge laughing cow (1 condiment) = YUM

I used a dash mini waffle maker, split the fueling batter (mixed as directed) into two equal parts to make two pieces in the waffle maker, and waffled the egg too.

This particular dash mini waffle maker is the cheapest option on amazon right now and cheaper than I've seen it in stores recently, so if you don't have one, here's a good option! https://amzn.to/3kG80cT

Grilled Chicken Power Bowls with Green Goddess Dressing - Complete Lean and Green Meal

 Um….yum!!! Super easy to prep ahead too!

Grilled Chicken Power Bowls with Green Goddess Dressing

Total Time: 45 minutes

Ingredients:

1½ lbs. boneless, skinless chicken breasts

¼ tsp each (or less) salt & pepper

1 cup riced or cubed kabocha squash

1 cup riced zucchini

1 cup riced yellow summer squash

1 cup riced broccoli

8 cherry tomatoes, halved

4 radishes, sliced thin

1 cup shredded red cabbage

¼ cup hemp or pumpkin seeds

Green Goddess Dressing

½ cup low-fat plain Greek yogurt

1 cup fresh basil

1 clove garlic

4 tbsp lemon juice

¼ tsp each (or less) salt & pepper

Directions:

1. Preheat grill or oven to 350⁰F.

2. Season chicken with salt and pepper.

3. Grill or roast chicken about 10-12 minutes until it reaches an internal temperature of 165⁰F. When done, remove from oven and set aside to rest, about 5 minutes. Cut into bite-sized pieces and keep warm.

4. While chicken rests, steam riced kabocha squash, zucchini, yellow summer squash, and broccoli in a covered microwave proof bowl about 5 minutes until tender.

5. For the dressing, combine all of the ingredients in a blender and puree until smooth.

6. To serve, place an equal amount of the riced veggie mixture into four individual serving bowls. Add an equal amount of cherry tomatoes, radishes, and shredded cabbage to each bowl along with a quarter of the chicken and one tablespoon of seeds. Drizzle dressing on top, and serve.

Per serving: 300 calories, 10g fat, 12g carbohydrate, 43g protein

For those of you on this journey to health with me, this recipe makes 4 servings, each serving is a complete Lean and Green with 1 leaner, 3 green, 1 healthy fat, and 3 condiments.

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If you want to learn more about the health program I follow and share as a coach, let’s talk.

Blackened Shrimp and Asparagus - Complete Lean and Green Meal

 Holy yum.

This is on regular rotation at my house.

Blackened Shrimp and Asparagus

Ingredients:

18 oz large uncooked shrimp, peeled and deveined

1/2 teaspoon chili powder

1/2 teaspoons paprika

1/4 teaspoon onion powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/4 tsp salt

2 tsp lemon juice

4 teaspoons olive oil, divided

3 cups Asparagus

Directions:

In a large bowl add the shrimp, chili powder, paprika, onion powder, cumin, garlic powder, lemon juice, and salt. Set aside.

In a medium sized skillet over medium high heat, add 2 tsp olive oil and asparagus. Saute until tender about 5-7 minutes. Slide to the side of the skillet

Add 2 tsp olive oil and shrimp and cook for 2-3 minutes or until no longer pink.

Divide into 2 equal portions.

Makes 2 Servings. If you’re following the same health and nutrition program that I used to lose 60lbs in 4.5mos, each serving is a complete lean and green meal, with 1 Leanest, 3 greens, 2 fats and 3 Condiments.

If you’d like to learn more about how to fuel your body with healthy and nutritious foods in the exact right combination of macros, let’s talk…message me or submit this form and I’ll reach out! https://form.jotform.com/223644431205144

Greek Style Chicken Bowl - Complete Lean and Green Recipe

 GREEK STYLE CHICKEN BOWL makes 4 servings

Ingredients:

2 garlic cloves, minced

1 tbsp fresh oregano, minced (or 1 tsp dried)

4 tbsp lemon juice

4 tsp extra virgin olive oil

4 tbsp reduced-fat feta

1½ lbs. rotisserie chicken breast, skin-removed, chopped

2 cups lettuce, washed and torn

2 cups riced cauliflower

2 cups riced zucchini

1 cup diced roma tomatoes

Directions:

1. Combine and cook riced cauliflower and zucchini in the microwave or steamer for about 6 to 8 minutes, until tender.

2. Combine the garlic, oregano, lemon juice, oil, and feta to make the dressing.

3. To serve, neatly arrange one cup of lettuce, one cup of riced cauliflower and zucchini, a ¼ cup of tomatoes, and 6 ounces of chicken in a bowl. Drizzle 1½ tablespoons of the dressing over the top and serve.

This recipe makes four servings.

Nutrition Facts: Per Serving: 380 calories, 57g protein, 9g carbohydrate, 12g fat

If you're following the same health and nutrition program as me, each serving is a complete lean and green with 1 leaner, 1 healthy fat, 3 green, and 3 condiments.

Want more recipes like this? Subscribe to my weekly newsletter https://forms.gle/294fANVKAafReuQJ7

Want to learn more about the program I coach and how this meal would fit in? Let’s talk - message me or fill out this form https://form.jotform.com/223644431205144

Lean And Green Holiday Meals

As we are approaching the holiday season, I know many of us are a little concerned about the food side of things! I've compiled some easy lean and green recipes here that will help you stay on program - it just takes a little planning and foresight!

When I was on program, my goal was more important to me than anything else, so I was able to easily focus on that and move through the holiday season with ease. I know that isn't the case for everyone though, so let's chat about it a little bit!

You can stay on program and keep enjoying those benefits of the energy boost you get from making healthy choices that benefit your body, you'll keep feeling happy and confident, especially in front of the camera, you won't go backwards and experience hunger and cravings, and you'll be setting yourself up for success in 2022!

You can also make the intentional decision to stay on program except for a little extra during holiday meals. If you choose this, be sure you've examined all the outcomes and mentally prepare yourself for cravings and hunger to kick in, and have a solid plan in place to get back 100% on program! That means, put an end date on the "off program" choices and STICK TO IT. 

If you make the choice to go off program...really think about WHY. You will almost for sure experience hunger and cravings. Is it worth it? Ask yourself, is this food something you actually look forward to, or is it a habit you have (and maybe want to stop)? Is your progress so far more valuable to you than how that food tastes? Do you KNOW what that food tastes like? (it probably doesn't taste as good as you remember it and your tastes have surely changed since being on program!) And finally ask yourself, what can I do to prepare so I can participate in holiday gatherings but still keep my goals on track?

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Here are some recipes I've compiled that will help you stay on track to reach your goals! 

Cheesy Cauliflower Biscuits

Makes 4 servings. Each serving provides about 1/2 lean, 2 green, and 1.25 condiments

Ingredients:

• 4 cups cauliflower
• 3 tsp minced garlic
• ½ cup plain low-fat Greek yogurt
• ½ cup reduced-fat cheese
• 2 eggs
• 2 egg whites
• ¼ tsp salt
• ½ tsp pepper

Directions:

1. Make Mashed Cauliflower: Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
2. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.
3. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
4. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture.
5. Bake for 20-25 minutes, until golden brown. Remove from the pan, and set on a cooling rack.

NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.

Turkey Meatloaf

This healthy meatloaf recipe made with lean ground turkey and fresh vegetables is free of breadcrumbs and other carbohydrate-rich fillers. It’s simple to make and tastes delicious.  

Makes 4 servings, each serving is 1 leanest, 3 green, 2 healthy fats, 3 condiments. 

Ingredients:

• 2 lbs. 99% lean ground turkey
• 3 cups finely chopped Napa cabbage (about 6 oz.)
• 2 green onions, minced
• ¼ cup pine nuts, toasted and crushed
• 1 tsp paprika
• 1 tsp salt, divided
• 1 tsp coarsely ground black pepper, divided
• 1 tbsp olive oil
• 2 small fennel bulbs (about 1 lb.)
• 2/3 cup chicken stock
• 2 tbsp parmesan cheese

Directions:

1. Preheat oven to 400°F. 
2. In a large mixing bowl, combine the ground turkey, Napa cabbage, green onions, pine nuts, paprika, ¾ teaspoon of salt and a ½ teaspoon black pepper. Line a baking sheet with parchment paper. Shape the ground turkey mixture into a loaf 7-inches long and 4-inches wide, and place it on baking sheet.
3. Bake the meatloaf for about 30 minutes or to an internal temperature of 165°F.
4. Meanwhile, remove the green stalks of the fennel and cut the bulbs in half lengthwise. Cut each half of fennel into quarter wedges and remove the center core. Reserve some of the fine fronds, and cut them coarsely for later use.
5. Heat a nonstick skillet with oil and sear the fennel wedges until lightly browned.
6. Add the chicken stock and remaining salt and pepper, and cover the skillet with a lid. Cook on medium to high heat for about 5 minutes or until the fennel is tender. Remove the lid, and continue to cook until all liquid has evaporated. Stir in the parmesan cheese and fennel fronds.
7. Carve the meat loaf and serve along with the fennel.

Per Serving: 400 calories | 61g protein | 14g carbohydrate | 18g fat

Cauliflower and Biscuit Stuffing

Makes 2 servings, each serving is 1 fueling, 3 green, 1/2 healthy fat, and 3 condiments

Ingredients:

• 2 sachets OPTAVIA Select Buttermilk Cheddar Herb Biscuit
• 2/3 cup cold water
• Cooking Spray
• 1 Tbsp unsalted butter
• 1 cup chopped celery
• 1/3 cup diced yellow onion
• 1 clove garlic
• 4 cups cauliflower, roughly chopped
• 1 cup chopped mushrooms
• 2 tsp poultry seasoning
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/2 cup chicken broth

Directions:

1. Preheat oven to 350º F
2. In a medium-sized bowl, combine Buttermilk Cheddar Herb Biscuits and water. Pour into a lightly-greased bread loaf pan and bake until golden brown on the edges, about 18-20 minutes
3. Cut cooked biscuit into small cubes, and spread onto a lightly greased baking sheet. Increase oven temperature to 400ºF and bake until toasted, about 10 minutes
4. Meanwhile, melt butter in a large skillet over medium heat. Add celery, onion, and garlic, and cook until soft, about 5-7 minutes. Add cauliflower, mushrooms, poultry seasoning, salt and pepper, and cook until tender, about 8-10 minutes
5. Add chicken broth and toasted biscuit cubes, and stir to incorporate. Cook an additional 1-2 minutes
6. Remove from heat, and cover with a lid. Let sit 10 minutes before serving. 

Creamy Mashed Cauliflower and Gravy

Makes 4 servings, each serving is 2 greens, 1 healthy fat, and 3 condiments

Ingredients:

• 4 cups cauliflower florets
• 1/4 cup light cream cheese, softened
• 1 Tbsp unsalted butter, melted
• 1 clove garlic
• 1 Tbsp fresh rosemary
• 1/4 tsp salt
• 1/4 tsp pepper

For gravy:

• 3 Tbsp McCormick® 30% Less Sodium Brown Gravy Mix or Mushroom Gravy Mix
• 3/4 cup cold water

Directions:

1. Bring a large saucepan of stockpot of water to a boil
2. Boil cauliflower until easily pierced with a fork, about 10 minutes. Drain, and then let cool slightly
3. Add cooked cauliflower and remaining ingredients to a blender or food processor, and blend until smooth
4. Prepare gravy according to package directions

Green Bean Casserole

Makes 4 servings, each serving is 1/4 leaner, 3 green, 1/2 healthy fat, 3 condiments

Ingredients:

• 1, 16oz bag frozen whole green beans
• Cooking spray
• 2 cups mushrooms, chopped
• 1/4 cup diced yellow onion
• 1 clove garlic, minced
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup reduced-fat sour cream
• 1 tsp cornstarch
• 1/2 packet stevia
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 cup reduced fat, shredded cheddar cheese
• 2 Tbsp grated parmesan cheese

Directions:

1. Preheat oven to 350º F
2. Microwave green beans according to directions on package
3. Lightly grease a medium-sized skillet, and heat over medium heat. Cook mushrooms, onion, and garlic until tender, about 5-7 minutes. Combine mushroom mixture with green beans in a medium-sized bowl, and let cool
4. Meanwhile, combine Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper in a small bowl. Toss vegetables in sauce mixture until evenly coated. Add cheddar cheese, and mix until well combined
5. Spread into a lightly-greased baking dish, top with parmesan, and bake until topping is golden brown, about 30-35 minutes. 

Baked Kabocha (Crustless "Pumpkin" Pie)

Makes 4 servings with 1 green, 1 condiment, and 1 snack per serving

Ingredients:

• 2 cups roasted Kabocha squash
• 1/4 cup unsweetened cashew or almond milk
• 2 egg whites
• 1/2 tsp ground cinnamon
• 1/2 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 1 packet stevia
• 28 walnut halves

Directions:

1. Prepare Kabocha
1. Preheat oven to 400ºF
2. Line a baking pan with non-stick foil or parchment paper. 
3. Cut Kabocha in half (if skin is too tough, microwave for 1-2 minutes first) and remove all seeds
4. Cut squash into wedges, and lay on the prepared baking pan. 
5. Spray wedges with cooking spray, and bake for 30 minutes.
6. Flip wedges over, spray with cooking spray, and bake for 10-15 additional minutes until squash is cooked. Let cool
7. Peel skin off squash
8. Measure 2 cups cooked squash, without skin (any leftovers can be frozen for another time)
2. Prepare pie
1. Preheat oven to 425ºF
2. Spray 4 ramekins with non-stick cooking spray
3. Add 2 cups squash (without skin) and the remaining ingredients except walnuts, to a food processor and blend until smooth. 
4. Divide squash mixture evenly between the four ramekins
5. Bake 15 minutes, remove from oven
6. Reduce oven heat to 350ºF
7. Evenly spread the walnuts on top of each ramekin
8. Bake additional 25 minutes
9. Serve! You can top with 1 Tbsp Cool Whip or 2 Tbsp Reddi Whip (for one additional condiment)

Baked Cinnamon Jicama (Tastes like baked apples)

Makes 3 servings of 1 cup each, each serving is 2 greens, 2 condiments, and 1 healthy fat

Ingredients:

• 3 cups jicama, peeled and cubed
• 3 tbsp reduced fat margarine, melted 
• 1/4 tsp apple pie spice 
• 1/4 tsp ground cinnamon 
• 3 packets stevia in the raw or monkfruit in the raw

Optional (1 condiment each) Toppings:

• 2 tbsp Walden Farms caramel syrup
• 2 tbsp Fat Free Reddi Whip 

Directions:

1. Preheat oven to 350ºF. Line a cookie sheet or baking pan with non-stick foil.
2. Mix jicama with melted butter in a medium sized bowl. Add cinnamon, apple pie spice, and stevia stirring until combined. Pour onto a foil lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake an additional 15 minutes.