Pizza with Hummus and Herbs


Looking for the perfect pizza without the guilt? Creamy hummus and crunchy sprouts are a match made from heaven in this guilt-free twist on pizza

Menu – Pizza with Hummus and Herbs (4 servings)

Hummus and Herbs Pizza

(CARB-95g / FAT-21g / FIB-12g / SUG-14g / PROT-22g)/serving

You’ll need:

  • 1 (8oz) can tomato sauce
  • 4 (7-inch) pizza crusts
  • 1 (1.5oz) pkg basil
  • 1 pint cherry tomatoes
  • 1 (10oz) tub spicy hummus
  • 1/2 cup alfalfa sprouts
  • 4 tbsp. toasted pine nuts

What to do:

  1. Preheat oven to 450F. Spread the tomato sauce evenly over the pizza crusts and bake on two sheet pans until crust is crispy (20 min. approx.).
  2. Meanwhile, coarsely chop the basil and halve the cherry tomatoes. Remove dough from the oven and spread hummus over each pizza. Top each with basil, tomatoes, sprouts and pine nuts.
  3. Optional – finish pizzas with a generous pinch of Maldon salt and a drizzle of extra-virgin olive oil for flavor and texture.

 

 

 

 

 

 

Gluten-free Butternut Squash Noodles with Brown Butter and Sage


Skipping carbs just got easier with this butternut squash noodles recipe bathed in the nutty flavor of this classic Italian brown butter sauce.

Menu – Butternut Squash Noodles with Brown Butter and Sage

Butternut Squash Noodles with Brown Butter and Sage

(CARB-0g / FAT-31g / FIB-0g / SUG-0g / PROT-1g)

You’ll need:

  • 2 (16oz) of butternut squash noodles
  • 2 tablespoons olive oil
  • 1/2 cup (1 stick) unsalted butter
  • 8 fresh sage leaves
  • 2 tablespoons grated Parmesan cheese

What to do:

  1. Preheat oven to 350F. Arrange  the noodles on a large backing sheet and toss with olive oil. Season with salt (in moderation) and pepper. Bake for 10 minutes.
  2. Meanwhile, dice the butter into large chunks and melt over low heat in a heavy bottom skillet, whisking constantly, about 8 minutes. The butter will foam and go from lemon-yellow to a golden brown with brown specks. Add the sage and turn off the heat. Let sit in the skillet for about a minute.
  3. Remove noodles from oven and toss gently into the butter sauce. Season with salt (in moderation) and pepper to taste. Divide among 4 bowl and finish with Parmesan cheese. Enjoy!!

 

 

 

 

 

Teriyaki Salmon Rice Bowl


This teriyaki salmon rice bowl is the perfect weeknight dinner and a must have weight-loss recipe. Why bother with weight loss pills or dietary supplements when the answer is staring you right in the “plate”.

Menu – Teriyaki Salmon Rice Bowl

(CARB-34g / FAT-13g / FIB-3g / SUG-10g / PROT-25g)

You’ll need:

  • 2 cups instant brown rice
  • 12oz salmon fillets
  • 1 cup low-sodium teriyaki sauce
  • 12oz asparagus
  • 2 tbsp olive oil
  • 1 tbsp sesame seeds
  • 1 avocado (optional)

What to do:

  1. Preheat oven to 450F. Prepare rice according to package instructions. Meanwhile, cut salmon into four equal pieces and place in a bowl and cover with teriyaki sauce.
  2. Prepare the asparagus by removing woody ends and chop into 1-inch pieces. Toss with olive oil and season with salt (in moderation) and pepper.
  3. Place the marinated salmon skin side down and asparagus onto a lined baking sheet and bake until cooked through and the asparagus is tender. Roughly 12 minutes.
  4. Divide rice evenly into bowls and top with asparagus and salmon. Garnish with sesame seeds and sliced avocado. Enjoy!

 

 

 

 

 

 

Asparagus Frittata


Cheesy eggs and seasonal asparagus combine in this frittata to give you the perfect healthy brunch anytime and every time.

Menu – Asparagus Frittata

Asparagus Frittata

(CARB-5g / FAT-20g / FIB-1g / SUG-3g / PROT-20g)

You’ll need:

  • 1 1/2 (12oz) pkgs asparagus
  • 2 shallots
  • 2 tablespoons olive oil
  • 8 large eggs
  • 2 tablespoons milk
  • 1/2 cup shredded Gruyere cheese

What to do:

  1. Trim the asparagus, removing the thick and woody ends. Cut the asparagus in half and dice the shallots. Heat the oil in a 10-inch nonstick skillet. Sauté the asparagus bottoms and shallots until the asparagus blistered and shallots are translucent, 5 minutes.  Season with salt (in moderation) and pepper.
  2. While asparagus cooks, whisk the eggs and milk together in a large bowl. Pour the egg over the asparagus-shallot mixture and reduce heat to low. Place asparagus tops around the frittata like spokes on a wheel. Top with the Gruyere cheese.
  3. Cover the skillet and cook until eggs are cooked through (15 minutes average). Flip frittata onto a large plate and cut into slices.

Final touch (optional):

  • Garnish with parsley and grated Parmesan cheese

 

 

Bacon Breakfast Muffins


Delicious low carb, keto-friendly breakfast bacon muffins are easy to make, packed with protein, and more than travel friendly since they taste just as good when cold.

Menu – Bacon Breakfast Muffins

bacon breakfast muffins

(CARB-2.9g / FAT-6.6g / FIB-4g / SUG-1.1g / PROT-8.4g)

You’ll need:

  • 6 large eggs
  • 4 large egg whites
  • 1/2 cup heavy cream (a lower fat one will work fine, too)
  • 12 slices fully bacon
  • 1/2 cup reduced fat cheddar cheese
  • 4 ounces broccoli*
  • 2 ounces mushrooms*
  • 1/2 tablespoon olive oil

*If you don’t like broccoli or mushrooms, simply use whatever you want!

What to do:

  1. Mix together your whole eggs, egg whites, and heavy cream.
  2. Take out a muffin pan, coat it with non-stick, low calorie cooking spray and add one slice of bacon to each spot, making sure to roll them up so they fit perfectly around the edges of the pan.
  3. Cook (you can microwave if it’s more convenient) whatever vegetables you’re using and evenly distribute them into your spots.
  4. Top your vegetables with your cheese.
  5. Pour your mix in then sprinkle a little more cheese and some dill weed, or any other kind of seasoning you like.
  6. Bake them on 350F/176C for around 15-20 minutes and enjoy!

 

 

Cook With Protein – Keto Pancakes


When you need a break from clean eating and have earner your cheat foods, here’s how to make them taste like a treat but don’t act like one.

Menu – Keto Pancakes

keto pancake

(CARB-20g / FAT-35g / FIB-5g / SUG-5g / PROT-42g)

Stoke your fat burning furnace by adding these quick and easy weight-loss starters to your day!

You’ll need:

  • 4 large eggs
  • 4 ounces (120g) reduced fat cream cheese
  • 1 scoop (30g) vanilla protein powder
  • 2 tablespoons (30g) coconut flour
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1 1/2  teaspoons baking powder

What to do:

  1.  Add all of your ingredients into a bowl or blender and mix them together.
  2. Take out a stove top pan or griddle, turn your burner on a medium heat, and let it warm up.
  3. Once it heats up pour in your mix, making your pancakes however big you want them.
  4. Cook each side for around 2-3 minutes depending on how big you make your pancakes.

 

 

Fast Fitness Food: Wrap Superstar


Reinvigorate chicken from the doldrums of boring and repetitive taste sensations using this take everywhere recipe that makes it the perfect lunch box filler.

Menu – Chicken souvlakis with roasted pepper hummus

chicken souvlakis

You’ll need: 

  • 400g chicken thighs, boneless, skinless
  • 1g dried oregano
  • 1g pepper
  • 3g salt
  • 60ml olive oil
  • 45ml lemon juice
  • Zest of one lemon
  • 3 whole-wheat tortillas
  • 100g garbanzo beans
  • 100g roasted bell pepper
  • 5g garlic, crushed
  • 1g paprika
  • Sprinkle of salt and pepper

Step One:

Cut chicken thigh fillet into cubes. Most people choose breasts but you’ll get a bigger dose of unsaturated than saturated fats, and Harvard University found the former will help you live a longer, more flavorful life.

Step Two:

In a bowl, combine the olive oil, lemon juice, lemon zest, dried oregano, salt and pepper. Add in the chicken and toss. The lemon’s rich in Vitamin C that’ll reduce your risks of heart disease, cancer and workout stiffness.

Step Three:

Thread chicken on to the skewers and cook in a grill pan for four minutes per side. The ridges will allow the excess fat to drip off, so it becomes satisfyingly crispy, but without that nasty excess oil.

Step Four:

Prepare the hummus by adding all the ingredients to a food processor and pulsing. Eating about 3/4 of a cup of chickpeas, lentils or beans daily creates a weigh-loss of about half a pound.

Step Five:

Serve with warm wheat tortillas. It’s a great meal you can pack up and take to work for a satisfying meal rich in good fats that’ll help you fend off the urge to tackle the 4pm cookie hankerings.

 

Fast Fitness Food: Crumb Chicken


The 3 Week Diet

Reinvigorate the humdrum chicken breast using this protein rich recipe that’ll get you lean and keep you that way!

Menu – Crumb Chicken

crumb chicken

You’ll need:

  • 2 rosemary sprigs
  • 1 garlic clove
  • Grated zest of 1/2 a lemon
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tbsp tarragon, chopped
  • 200g broccoli
  • 140g frozen peas
  • 2 handfuls mint, chopped
  • 6 basil leaves, shredded
  • Freshly ground black pepper
  • 2 tbsp Parmesan cheese
  • 2x 200g chicken breasts
  • 40g goat cheese
  • 400g small potatoes
  • 1 tsp olive oil
  • 40g raw macadamia nuts
  • 30g raw almonds
  • 2 tbsp sunflower seeds
  • 2 tbsp  sesame seeds
  • 1 tsp chia seeds

What to do:

  1. Preheat an oven to 355F/180C and line a baking tray with baking paper. Place the spuds on it and roast for 30 minutes. Potato skin is rich in fiber that will keep you satiated and improve your blood pressure.
  2. Add the following to a blender or Vitamix: nuts, seeds, garlic, lemon zest, spices, tarragon and Parmesan until the mix resembles crumbs. Don’t worry about the fat content of this dish as it’s all from healthy seeds and nuts.
  3.  Cut the chicken breasts horizontally, cover with crumb mixture and place on a baking tray in the oven for 10-15 minutes. This recipe is low in saturated fats but is loaded with healthy fats.
  4. Steam broccoli and peas for 2-3 minutes then mash with a fork. Mix in the mint and basil. This dramatically increases the fiber content of this meal, increasing your ability to feel fuller for longer.
  5. Crumble the goat’s cheese through the peas and broccoli mix and stir. Finally, season with black pepper and salt for a meal so delicious it’ll become one of your once a week recipes. The cheese is easier to digest than cow’s cheese while having fewer calories and more vitamins and minerals.

 

Low Carb Stuffed Brownies


Stick to your diet using the ultimate cheat food but this treat only has 70g of carbs

Menu – Low Carb Stuffed Brownies

Low Carb Stuffed Brownies

(CARB-70g / FAT-65g / FIB-14g / SUG-45g / PROT-95g)

You’ll need:

  • 4 tablespoons (60g) semi-sweet chocolate chips
  • 2 large whole eggs
  • 1/4 cup sweetener
  • 1 tablespoon butter
  • 1/4 cup (61g) unsweetened apple sauce
  • 2 teaspoons vanilla extract
  • 3 tablespoons (15g) cocoa powder
  • 1/2 cup (56g) almond flour
  • 2 tablespoons (14g) coconut flour
  • 1 scoop (30g) vanilla protein powder
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt

For the filling:

  • 8 ounces (240g) fat free cream cheese (or low fat)
  • 2 tablespoons sweetener
  • 1/2 scoop (15g) baking protein powder
  • 1 teaspoon vanilla extract

What to do:

  1. Melt your chocolate chips and butter; take out a bowl and mix your chocolate chips, butter, eggs, sweetener, apple sauce, and vanilla extract.
  2. In another bowl mix the rest of your brownie ingredients then mix the contents of the two bowls.
  3. Coat a pan with some non-stick cooking spray then pour 3/4 of your mix into it and smooth out.
  4. In a small bowl, mix all of the ingredients for your filling until it begins to fluff. Distribute your filling on top followed by the rest of your mix.
  5. Smooth it out so that the top is flat and cut it into your brownies using a knife to give it a swirl.
  6. Bake them at 325F/162C for 35-40 minutes or until a toothpick inserted into the center of them comes out clean.

The 3 Week Diet
 

 

Cook With Protein – Gluten Free Cookies


GLUTEN FREE COOKIES

Craving cookies but can’t fit them into your diet without the gilt? Here’s how to crave no longer

gluten free cookies

(CARB-10g / FAT-12g / FIB-5g / SUG-5g / PROT-15g)

The 3 Week Diet

You’ll need:

  • 2 tablespoons (14g) almond flour
  • 1 tablespoon (7g) coconut flour (or oat flour)
  • 1 tablespoon sweetener
  • 1/2 teaspoon ground cinnamon
  • 1/2 scoop (15g) vanilla protein powder
  • 1 teaspoon vanilla extract
  • 30g unsweetened apple sauce
  • 30g pure pumpkin
  • 1/2 tablespoon melted butter
  • 1/4 teaspoon xanthan gum
  • Chocolate chips (optional)

What to do:

  1.  Add all of your ingredients together in a bowl aside from your chocolate chips and mix together.
  2. Top a plate with some parchment paper, pour the mix and then shape your cookie.
  3. Top with some optional chocolate chips or anything else you may want.
  4. Microwave your cookie for 70-90 seconds, depending on how powerful your microwave is.

Homemade pumpkin puree:

  1. Cut your pumpkin in half then remove the seeds and pulp.
  2. Bake them on 350F/176C for 45 minutes or until tender.
  3. Remove the pumpkin skin from each piece then blend.