Dinner...

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2 lbs. Stew Meat (fat removed)

4 Tbsp. Low Sodium Soy Sauce

4 Tbsp. Brown Sugar

1 Tbsp. Sesame Oil

1 Tbsp. Ground Ginger

4 Cloves Garlic; minced

Cook in a slow cooker

Add 500 grams of Broccoli for last hour of cooking

Stir in 500 grams of cooked white rice

Makes 6 Servings

396 Calories, 40% Protein, 40% Carbs, 20% Fat

1 lb. Lean Ground Turkey

3 Mild Italian Sausages (removed from casing)

4 Cloves Garlic; finely minced

1 cup Onion; diced

1 cup Celery; diced

1 cup Carrots; diced

1/2 tsp. Salt

1 tsp. Fresh Ground Black Pepper

1 tsp. Dried Sage

1 tsp. Chicken Bouillon

2 Tbsp. Tomato Paste

1 cup Diced Tomatoes

85 grams Frozen Spinach 

2 cup Canned Navy Beans; rinsed

Makes 5 Servings.

387 Calories, 35% Protein, 30% Carbs, 30% Fat

13.5 oz. Extra Lean Ground Turkey (cooked)

3.5 cups Sweet Potato; diced

5 slices Bacon; chopped

1/4 tsp. Salt

1/2 tsp. Pepper

1 cup Onion; diced

100 grams Zucchini; diced

100 grams Carrots; sliced

100 grams Mushrooms

2 cups Fresh Spinach

1 cup Liquid Egg Whites

Brown turkey and bacon in a large skillet.  Add vegetables and spices and cook until desired tenderness.  Add fresh spinach and cook until wilted.  Add liquid egg whites and cook until done. 

Makes 4 Servings.

365 Calories, 35% Protein, 35% Carbs, 30% Fat

2 lbs. Lean Ground Turkey

4 Cloves Garlic; minced

1 cup Onion; diced

1 tsp. Cinnamon

1 tsp. Paprika

1 tsp. Salt

1 tsp. Cumin

3/4 tsp. Black Pepper

1/4 tsp. Cayenne Pepper

1/4 tsp. Turmeric

1.5 cups Canned Chickpeas (drained & rinsed)

1 cup Carrots; diced

1 cup Celery; diced

1 cup Sweet Potato; diced

1 cup Canned Diced Tomatoes

1 Tbsp. Tomato Paste

30g (2 cubes) Frozen Spinach

4 cups Water

2 tsp. Vegetable Bouillon

Makes 4 Servings

395 Calories, 34% Protein, 36% Carbs, 30% Fat

5 cups (350 grams) Shredded Cabbage

796 ml Diced Tomatoes

18 oz. Extra Lean Ground Beef; cooked

213 grams Parboiled Rice; cooked

2 Tbsp. Whipping Cream

3 Slices Bacon; finely chopped

Salt & Pepper; to taste

Makes 4 Servings.

360 Calories, 35% Protein, 35% Carbs, 30% Fat

20 oz. Extra Lean Ground Beef; cooked

1 Large Green Bell Pepper; diced

10 Tbsp. Tomato Paste

2 cups (500 ml) Kidney Beans

750 ml Diced Tomatoes

1.5 Tbsp. Extra Virgin Olive Oil

1 Tbsp. Chili Powder

1 Tbsp. Paprika

1 tsp. Cumin

1 tsp. Oregano

1 tsp. Garlic Powder

Salt & Pepper; to taste

Tabasco Sauce; to taste (optional)

Makes 5 Servings.

359 Calories, 40% Protein, 40% Carbs, 25% Fat

4 oz. Sockeye Salmon (cooked)

5 oz. Red Skinned Potatoes (cooked)

100 grams String Beans (cooked)

368 Calories, 35% Protein, 35% Carbs, 30% Fat

4.5 oz. Extra Lean Ground Beef (cooked)

1/2 cup (125 mL) Classico Tomato Pesto Sauce

1/2 Red Bell Pepper (cooked)

2 cups (200 grams) Spaghetti Squash (cooked)

Fresh Parsley or Basil for Garnish (optional)

360 Calories, 35% Protein, 35% Carbs, 30% Fat

  1 Tbsp. Extra Virgin Olive Oil

1 cup Onion; diced

1 cup Celery; diced

1.5 lbs. Extra Lean Ground Beef; raw

1/4 cup Pearl Barley

1 cup Carrots; diced

4 cloves Garlic; minced

2.5 cups Cabbage; shredded

4 Tbsp. Tomato Paste

1 cup Marinara Sauce

1.5 cups Diced Tomatoes

5 cups Water

1 tsp. Seasoning Salt

1/2 tsp. Pepper

2 tsp. Beef Bouillon

1/2 tsp. Dried Thyme

1 tsp. Dried Basil

Makes 4 servings

363 Calories, 35% Protein, 35% Carbs, 30% Fat

 1.5 lbs. Extra Lean Ground Beef

570 grams Diced Sweet Potato

1/4 cup Fresh Chopped Cilantro

Blend Into a Sauce:

1 Red Onion

4 Tbsp. Tomato Paste

1 cup Beef Broth

4 Cloves Garlic

2 Tbsp. Ground Coriander

1 tsp. Cumin

1 tsp. Turmeric

1 tsp. Salt

2 tsp. Garam Masala

1/4 tsp. Red Pepper Flakes

385 Calories, 33% Protein, 33% Carbs, 34% Fat 

300 grams Butternut Squash; roasted

4 oz. Extra Lean Ground Turkey (cooked)

1.5 oz. Goat Cheese

1 tsp. Italian Spice (I like Scarborough Fair)

363 Calories, 35% Protein, 35% Carbs, 30% Fat

550 grams Raw Chicken Breast; cut into strips

2 Tbsp. Extra Virgin Olive Oil

2 Tbsp. Lime Juice

3 cloves Garlic; minced

1 tsp. Smoked Paprika

2 tsp. Oregano

2 tsp. Cumin

2 tsp. Chili Powder

1 Red Onion; sliced

3 Bell Peppers; sliced

Feta Mixture:

45 grams Feta Cheese

1 Tbsp. Chopped Cilantro

1 Tbsp. Extra Virgin Olive Oil

8 Organic Bakestone Tortillas (120 calories each)

Preheat oven to 425 degrees. Spray sheet pan with cooking spray. Mix chicken with olive, lime juice and spices in a bowl and then spread evenly over the sheet pan.  Place the onion and pepper slices on top.  Sprinkle with salt and pepper.  Bake for 25 minutes. Remove from oven, sprinkle with feta mixture & serve with fajitas.

Makes 8 Fajitas

281 Calories, 35% Protein, 34% Carbs, 30% Fat

9 oz. Beef Chuck; cooked

1 Tbsp. Extra Virgin Olive Oil

10.5 oz. Baby Red Potatoes; boiled and diced

275 grams Frozen Mixed Vegetables

1 pkg. Clubhouse Low Sodium Gravy Mix

1 cup Water

This recipe makes 3 servings.

360 Calories, 35% Protein, 35% Carbs, 30% Fat

500 grams Extra Lean Ground Beef or Top Sirloin

946 mL Beef Cooking Stock

4 cups Water

2 Medium Beets (diced)

3 Medium Carrots (diced)

2 Stalks Celery (diced)

1/2 Red Onion (diced)

100 grams Red Skin Baby Potatoes

1 Bunch Swiss Chard (chopped)

Salt & Pepper (to taste)

1 Bay Leaf

1 tsp. Pickling Spice (use spice bag)

1 tsp. Dried Dill Weed

1 Tbsp. Red Wine Vinegar

This recipe makes 4 servings.

367 Calories, 40% Protein, 30% Carbs, 30% Fat

3 Tbsp. Extra Virgin Olive Oil

1/2 Red Onion (diced)

2 Medium Carrots (diced)

2 Stalks Celery (diced)

1/2 Bulb Fennel Diced

2 Cloves Garlic (minced)

1 tsp. Dried Thyme

1/2 tsp. Medium Curry Powder

Salt & Pepper

1 can (28 oz.) Fire Roasted Crushed Tomatoes

946 mL Chicken Cooking Stock

1/2 cup (70 grams) Dry Green Lentils

825 grams Small Bay Scallops (frozen)

This recipe makes 5 servings.

360 Calories; 40% Protein, 40% Carbs, 20% Fat

4 Tbsp. Extra Virgin Olive Oil

1 cup Onion; diced

4 Cloves Garlic; minced

1.5 cups Celery; diced

100 grams Carrots; chopped

2 lbs. Extra Lean Ground Turkey

1 tsp. Salt

2 tsp. Herbs de Provence

2 Tbsp. Chili Powder

2 Tbsp. Dried Basil

2 Tbsp. Dried Parsley

1 can (28 oz.) Diced Tomatoes

1 can (540 ml) White Kidney Beans; drained and rinsed

2 cans Green Chilies

1 oz. (2 Tbsp.) Red Wine

2 pkg. Knorr Low Sodium Oxo (with 4 cups water)

2 Tbsp. Tomato Paste

2 cups (170 grams) Frozen Spinach

2 Bay Leaves

Sauté onions and garlic in olive oil.  Add celery and carrots and cook until slightly softened.  Add ground turkey and cook until done.  Add spices and combine.  Add tomatoes, green chilies and kidney beans.  Add red wine, chicken stock and tomato paste.  Stir until well combined.  Stir in spinach and bay leaves.  Let simmer until a thick stew has formed.

Makes 5 Servings

400 Calories, 35% Protein, 35% Carbs, 30% Fat

18 oz. Salmon (cooked)

1 Red Bell Pepper; diced

1/2 Red Onion; diced

2 Cloves Garlic; minced

400 grams Raw Bok Choy; chopped

4 Green Onions; chopped

300 grams Parboiled Rice (cooked)

Salt & Pepper (to taste)

Cilantro for Garnish

Makes 4 Servings.

360 Calories, 35% Protein, 35% Carbs, 30% Fat

2 lbs. Extra Lean Ground Bison

500 grams Frozen Sliced Peppers

1.5 cups Organic Marinara Sauce (Kirkland)

3/4 cup (160 grams) Dry Parboiled Rice

1.5 cups Water (to cook rice)

Makes 6 Servings

400 Calories, 35% Protein, 30% Carbs, 35% Fat

4 oz. Extra Lean Ground Turkey (cooked)

1 cup (125 ml) Diced or Raw Tomatoes

1/2 Tbsp. Extra Virgin Olive Oil

1 Clove Garlic; minced

1/2 tsp. Oregano

1/2 tsp. Dried Basil

Salt & Pepper; to taste

28 grams Sundried Tomatoes (in oil); finely chopped

150 grams Mushrooms; raw

150 grams Zucchini; raw

360 Calories, 35% Protein, 35% Carbs, 30% Fat

2 Tbsp. Extra Virgin Olive Oil

52 grams Chopped Onions

1 Green Bell Pepper; chopped

100 grams Celery; chopped

100 grams Carrots; chopped

300 grams Red Skinned Potatoes; diced

1 (796mL) Can San Marzano Tomatoes

2 cups Water

1 (340g) Bag Pre-Cooked clam Meat

1 tsp. Dried Oregano

1 tsp. Dried Thyme

Salt & Pepper; to taste

Garnish with Basil (optional)

390 Calories, Protein 35%, Carbs 35%, Fat 30%

This Recipe Makes 3 Servings

4 oz. Extra Lean Ground Beef; cooked

4 Tbsp. Garlic Hummus

77 grams Brown Basmati Rice or 2 mini Pitas

Fresh Parsley; optional

360 Calories, 35% Protein, 35% Carbs, 30% Fat

1.5 lbs. Extra Lean Ground Turkey

1/2 cup Onion; diced

1 Tbsp. Garlic; minced

1 Red Pepper; diced

1/2 cup Corn

1/2 cup Black Beans

1 can (118 ml) Diced Green Chiles

1 cup Diced Tomatoes

1/2 cup Brown Rice (1 cup cooked)

1 tsp. Chicken Bouillon

1 tsp. Chili Powder

1/2 tsp. Cumin

1 tsp. Salt

1/2 tsp. Pepper

1 cup Cheddar Cheese; shredded

Makes  4.5 Servings

355 Calories, 37% Protein, 37% Carbs, 26% Fat