We hope that you enjoy some of these awesome recipes that our dietitians have come up with or found from some other blogs that we enjoy reviewing.

Avocado Smoothie



3 ripe bananas
2 cups coconut water
1/2 avocado, mashed
2 tablespoons honey
12 ice cubes
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
Dash of salt
Banana slices and crushed almonds for topping (optional)


In a blender, combine bananas and coconut water. Puree until smooth.
Add the following 6 ingredients, and continue to blend until smooth.
Serve in frozen mug or glass. Top with banana and crushed nuts, if desired.

Tuna Patty Melt



1 Can of Tuna (drained)
1 Egg White
1/3 Cup of Low Fat Cheddar Cheese
1/2 Small Onion (Finely Chopped)
1 tsp Ground Garlic
1/2 tsp Pepper
And they also happen to list the details on nutrition:

Servings Per Recipe: 2
Amount Per Serving
Calories: 98.0
Total Fat: 1.9 g
Cholesterol: 28.9 mg
Sodium: 392.5 mg
Total Carbs: 2.1 g
Dietary Fiber: 0.3 g
Protein: 18.3 g

Protein Cake Recipe


3 cups of liquid egg whites
2 cups of oatmeal (old fashion)
2 scoops vanilla whey protein powder
1 TBSP pumpkin pie spice
*optional* 2 packets of Stevia (for added sweetness)
*optional 2 TBSP ground flaxseed (fiber)

Blend all ingredients in blender.
Spray cake pan with non-stick olive oil and then pour in mix.
Bake at approx 350 degrees (oven temps may differ with oven type i.e.; electric, gas, size, etc.
Check cake in 20-25 minutes. (I have a tiny old gas stove and cook mine at 400 degrees for about 30 minutes.) The cake will rise and become golden brown. Insert fork or toothpick until it comes out clean, you may need to add a few minutes and watch.
When done, let sit for about 5 minutes the cake will go down. Wait for it too cool. I usually flip over and cut in 4 portions, bag and refrigerate. You can eat warm.

Protein Frosting/dip
6 oz. Non Fat Greek Yogurt
1 scoop whey protein (flavor of your choice)
2 TBSP (1/2 packet) sugar free/fat free Jell-O Instant pudding mix *use flavor of your protein ex: if using Vanilla whey Protein, use the Vanilla Sugar Free/Fat Free Jell-O Instant pudding mix

Directions: Combine yogurt and protein add a splash of water and mix with spoon, then add pudding mix, mixture may appear thick, and a little more water keep mixing. Consistency should be creamy. Sorry I don’t have exact water amount, I always eyeball this.

It’s very yummy with almond butter or peanut butter, sugar free jelly and/or maple syrup on top. Have fun.
Enjoy! Get creative.

Protein Pancakes


1½ cups whole wheat pastry flour (if you are not there yet, use unbleached white flour and gradually replace small amounts with wheat flour)
1 cup small curd cottage cheese
4 eggs
¼ teaspoon sea salt
½ tablespoon vanilla
½ cup milk
¼ cup oil (I currently use safflower oil but plan to try it with coconut oil soon)
1. Add all ingredients to a blender and blend until smooth.
2. Cook as you would regular pancakes (use plenty of butter to grease the pan).

Sweet Potato Carrot Soup


This is a perfect recipe as you are transitioning into solid foods after your surgery. This tasty soup is filling and easily digested, making it perfect for your post op diet.
low-fat cooking spray
2 lb sweet potatoes, peeled and chopped
1 lb carrots, peeled and chopped
1-inch piece root ginger, peeled and grated or 2 teaspoons Lazy Ginger
1 tsp ground cumin
6 cups vegetable stock
salt and freshly ground black pepper
fat-free plain yogurt, snipped fresh chives and grated carrot, to serve (optional)
Generously spritz a large non-stick pan with low-fat cooking spray. Heat and add the sweet potato, carrots, ginger and cumin and cook, over a high heat for about 10 minutes, stirring occasionally until starting to brown. Add the stock with salt and pepper to taste, bring to the boil, cover and simmer for about 40 minutes until the vegetables are tender. Puree in a blender (or using a stick blender) until smooth. Return to the pan and reheat until hot. Spoon into warmed bowls and top with a swirl of plain yogurt and a sprinkling of herbs if liked.

Quinoa Avocado Spinach Power Salad


1 cup dry quinoa
2 medium avocados
3 oz. baby spinach
8 oz. cherry tomatoes
3 green onions

{For the dressing}
1-2 cloves garlic, minced
2 Tbsp. red wine vinegar
2 Tbsp. olive oil
1/8 tsp. salt

Cook the quinoa according to package directions.
Meanwhile, make the dressing: in a small bowl whisk together ingredients and set aside.
Roughly chop the spinach and place in a large bowl.
Slice the green onions, halve the cherry tomatoes, and dice the avocado.
When quinoa is done cooking, add it to the large bowl with spinach and toss. The heat from the quinoa will lightly wilt the spinach.
Add the green onions, tomatoes, and dressing. Stir to combine.
Add the avocado and lightly toss.
Serve immediately or refrigerate to let flavors blend more.


Avocado and Prawn Cocktail


8 oz cooked and peeled prawns/shrimp
4 Tbsp extra-light mayonnaise
1 Tbsp tomato paste
Finely grated zest and juice of 1 lemon
1 Tbsp chopped fresh dill, chives or parsley
Dash of Tabasco sauce
Salt and freshly ground black pepper
1 small ripe avocado, peeled, stoned and chopped
Cucumber slices to serve
Cayenne pepper to sprinkle (optional)

1. Mix the prawns/shrimp with the mayonnaise, tomato paste, lemon zest, lemon juice, herbs, Tabasco and salt and pepper to taste. Just before serving fold in the avocado.
2. Line a plate with cucumber slices and top with the prawn/shrimp and avocado mixture. Sprinkle with cayenne pepper to serve if liked.


Spinach Burgers


· 1 bag of thawed and well drained chopped spinach
· 2 egg whites
· 1 whole egg
· ¼ c diced onion
· ½ c shredded cheese
· ½ c bread crumbs
· 1 tsp red pepper flakes
· 1 tsp salt
· ½ tsp garlic powder

1. Mix all ingredients in a bowl.
2. Shape into patties and cook over medium high heat in a non stick skillet with a small amount of cooking spray.
3. Patties are done when they are golden and firm.
4. (About 4-6 minutes )


Tangy Kidney Bean Salad


2 large celery stalks, diced
1 can (8 oz) sliced water chestnuts drained
1 can (27 oz) dark red kidney beans, drained
2 hard boiled eggs diced
1 Tbsp finely diced raw onion
2 Tbsp vinegar
2 Tbsp Sugar equivalent (Splenda or Equal)
1 Tbsp yellow mustard
1/4 cup Miracle Whip Free

Makes 6 one-cup servings

Drain cans of kidney beans & water chestnuts. Toss drained kidney beans, diced water chestnuts, chopped celery, finely chopped onion & hard boiled eggs in large bowl.

Blend vinegar, sugar substitute, mustard & Miracle Whip till smooth consistency. Toss salad with this dressing & serve. Can be made the day before.

Nutritional Info
· Servings Per Recipe: 6
· Amount Per Serving
· Calories: 202.9
· Total Fat: 3.2 g
· Cholesterol: 70.9 mg
· Sodium: 413.4 mg
· Total Carbs: 31.2 g
· Dietary Fiber: 8.3 g
· Protein: 10.6 g

Flat Out Chicken Bacon Pizza


· 1 Flatout Thin Crust Flatbread – Find where they sell them near you
· ½ cooked chicken breast (in small pieces)
· 3-4 pieces of cooked bacon
· ¼ cup LIGHT Ranch Dressing
· ½ cup shredded Mozzarella cheese
· 1 tsp olive oil
1. Brush olive oil evenly over Flatout Flatbread and bake in oven at 350 degrees for 7 minutes for a crisp crust. If you like a more softer crust, only pre-bake for about 4-5 minutes. You can also GRILL it! Pre-heat grill to 350 degrees and pre-bake the Flatbread on the grill for 1-2 minutes.
2. Remove from oven and spread ranch dressing over bread.
3. Add the cheese, then add chicken. Crumble bacon on top.
4. Place in oven and bake an additional 5 minutes. If you are using a grill, close the lid and grill your flatbread for about 4 minutes.
5. Remove from oven, cool and enjoy!


Slow Cooker Pepperoni and Sausage

2 lbs boneless, skinless chicken breasts
¼ tsp salt
¼ tsp black pepper
2¾ oz turkey pepperoni (about 40 slices), sliced in half
¼ cup black olives, sliced
¾ cup reduced-sodium chicken broth
1 Tbsp tomato paste
1 tsp Italian seasoning
¾ cup shredded, low moisture, part-skim, shredded mozzarella cheese

1. Place chicken in a slow cooker. Sprinkle with salt and pepper.
2. Cut pepperoni slices in half. Add pepperoni and olives to cooker.
3. In a small bowl, whisk together chicken broth, tomato paste and Italian seasoning.
4. Pour mixture in cooker.
5. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
6. Five minutes before you serve, sprinkle cheese on top of chicken. Cover with lid and allow cheese to melt.
7. Using a slotted spoon, transfer chicken, pepperoni and olives to plates. Discard cooking liquid.

Yields: 8 servings| Serving Size: 1 chicken breast with topping
Calories: 211| Total Fat: 9 g | Carbohydrates: 1 g | Dietary Fiber: 0 g |Protein: 31 g | Sodium: 453 mg


Peppermint Protein Shake

1 cup unsweetened vanilla almond milk
§ 2 tablespoons nonfat cottage cheese
§ 1 scoop vanilla protein powder
§ 2 small candy canes
§ 1/4 teaspoon peppermint extract
§ 4-5 ice cubes
Mix all ingredients in a blender until smooth.
Source: http:/

Nik’s Christmas Cookie Protein Shake


8 oz. milk (whatever kind you use)
1 scoop vanilla protein powder (I like this kind and it’s what I used in the shake kits last year)
1 tbsp sugar-free butterscotch pudding powder
1 oz. either sugar-free brown-sugar cinnamon syrup (what I used last year) or sugar-free cookie dough syrup (I tried it this year and NOM!)

NOTE: In the absence of EITHER syrup, you can use a tablespoon of sugar-free pancake syrup + a generous dash of cinnamon for a cold shake, 1/8 tsp. maple extract + a generous dash of cinnamon for a hot preparation.

Optional: Ice, Whipped Cream, embellishments


If making cold: Combine ingredients and mix by the Triple X Method. Or not, your choice!

If making hot: Combine ingredients and mix using the Bariatric Foodie Method for Making Hot Protein Drinks. Or not, your choice!

Source: Top with whippage, if desired, and any deco. Then SLURP!

High Protein/Low Carb Pumpkin Bars


· 1 15-ounce can chickpeas/garbanzo beans (drained and rinsed well)
· 1/2 cup pumpkin (not pumpkin pie filling)
· 2 large egg whites
· 1/4 cup low sugar maple syrup (or honey)
· 1/2 cup vanilla protein powder
· 1/2 teaspoon baking powder
· 1/2 cup baking Stevia
· 1 teaspoon cinnamon
· 1/2 teaspoon pumpkin pie spice
· 1/4 teaspoon salt
· 1/4 cup peanut butter and chocolate chips (or nuts), for topping (optional)

1. Preheat oven to 350 degrees F.
2. Place all ingredients except chocolate chips in a blender and blend until a batter forms, stirring occasionally.
3. Pour batter into an 8×8-inch baking pan sprayed with baking spray. Sprinkle chocolate chips on top.
4. Bake for 25 minutes (or about 3-5 minutes longer for bars to have a harder consistency).


Jen’s Sugar Free Jellied Cranberry Sauce


1/2 cup 100 percent Cranberry juice (NOT Cocktail, use the Light or No Sugar Added)
1 cup Splenda
1 pound fresh Cranberries
1 (0.3 ounce)box sugar free Orange Jello gelatin(you could use strawberry or raspberry, not aware of a cranberry flavored one. The orange is a nice complement to the Cranberry)

Wash the cranberries, remove any stems, and discard any soft or wrinkled berries.
Combine the cranberry juice and Splenda in a 2-quart saucepan over medium-high heat. Bring to a boil and then reduce the heat to medium-low and simmer for 5 minutes. Add the cranberries and cook for 15 minutes, stirring occasionally, until the cranberries burst and the mixture thickens.
Do not cook for more than 15 minutes as the pectin in the berries will start to break down and the sauce will not set as well. Remove from the heat, whisk in the box of Jello, and allow to cool for 5 minutes.
Note: If you are early out, or don’t want any actual berries in your sauce, strain the mixture through a sieve before whisking in the Jello.

Carefully spoon the cranberry sauce into a 3 cup mold. Place in the refrigerator for at least 6 hours and up to overnight.
Remove from the refrigerator, overturn the mold and slide out the sauce. Slice and serve

Pumpkin Pie Shake


1 Cup of Unsweetened Vanilla Almond Milk
½ Cup Canned Pumpkin
2 Scoops Bariatric Advantage –HPMR (Vanilla)
A Pinch of Cinnamon

Place all ingredients in blender, blend until smooth.
Serve in your favorite mug and top with a pinch of Cinnamon.

Nutrition Information:
Calories: 230 kcal
Protein: 30 g
Carbohydrates: 18 g
Sugar: 5 g
Fat: 4.5 g
Sodium: 475 mg


Garlic Roasted Kale


3 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
1 garlic clove, thinly sliced
10 ounces kale, stems removed and chopped
1 teaspoon sherry vinegar

1. Arrange oven racks in center and lower third of oven. Preheat oven to 425°. Place a large jelly-roll pan in oven for 5 minutes.
2. Combine first 4 ingredients in a large bowl; toss to coat. Place kale mixture on hot pan, spreading with a silicone spatula to separate leaves. Bake at 425° for 7 minutes. Stir kale. Bake an additional 5 minutes or until edges of leaves are crisp and kale is tender.
3. Place kale in a large bowl. Drizzle with vinegar; toss to combine. Serve immediately.

Yields: 4 servings

Nutritional Information (serving size 2/3 cup):
Calories: 72 kcal
Protein: 2.3 g
Fat: 4.7 g
Carbohydrates: 7.1 g
Fiber: 1.4 g
Sodium: 125 mg


Granola Bars


3/4 cup of butter
1 cup of Brown Sugar
1/2 cup of honey
1 tsp of vanilla
1 tsp of salt
4 cups of oats (Old Fashioned or Quick)
Dash of cinnamon
1/2 cup of your favorite “add in” mini chocolate chips, broken up pretzels and chopped nuts are a hit!!!!


Preheat oven to 450 Melt butter. Combine butter and all of your ingredients. Mix it up. It should be sticky and wet. Spread it out in a 10×15 baking pan with a lip. Bake for 9-11 minutes. DO NOT OVERBAKE. The Granola burns quickly. Let cool and cut with a pizza cutter or sharp knife and enjoy!



Parmesan Crusted Chicken Tenders



10 to 12 chicken tenderloins, about one pound
1/2 cup Greek yogurt (the classic version uses Hellmann’s mayonnaise)
1 tablespoon olive oil
Kosher salt and freshly ground black pepper
1/2 cup grated Parmesan cheese
1/2 cup Progresso Italian flavored panko breadcrumbs (or regular if you can’t find panko).


Preheat oven to 425 degrees.

Place the yogurt in a small bowl season with 1/2 teaspoon salt, a few grinds black pepper and the olive oil. Add the chicken tenders and using your fingertips, squish around in the yogurt to lightly coat. Combine the cheese and breadcrumbs in a shallow dish then lightly lay each chicken tender in the crumb mixture to coat one side. Place crumb side up on a baking sheet that has been coated with cooking spray. Bake for 8 minutes or until almost cooked through; turn on broiler and continue to cook 1 to 2 minutes until golden brown.


Veggie Turkey Casserole



1 can (10 3/4 ounces) reduced fat Cream of Mushroom Soup
1/4 cup milk
1 teaspoon salt
Dash ground pepper
1 tbsp Garlic Powder
1 tbsp Onion Powder
3 cups “Normandy Style” mixed vegetables, thawed
1/4 cup Greek Yogurt
2 cups shredded cheddar cheese
1 can stems & pieces mushrooms
2/3 cup French Fried Onions

Preheat oven to 350 degrees. Whisk together the soup, milk, Greek Yogurt, and seasonings. Stir in the vegetable medley, mushrooms, turkey meat, and 1 cup of the shredded cheese. Continue mixing together until thoroughly combined.

Spray a 3 quart casserole dish with cooking spray, then pour the mixture into the dish. Spread it out evenly with a spatula. Bake at 350 degrees for 25 minutes until it is bubbling and hot. Remove from oven, stir the mixture, then top with remaining cheese and the fried onions. Return to oven for an additional 5 minutes, or until the cheese melts and the onions are crispy.

Credit: Bariatric Foodie,


Nik’s Angelic Eggs



2 hard boiled eggs
4 heaping tablespoons of your favorite chicken salad recipe (below are the ingredients for one)
Optional: Real or Imitation Bacon Bits for topping

Nik’s Basic Chicken Salad Recipe


1 small can chicken breast
3 tbsp 0% unflavored Greek yogurt
2 tbsp light mayo
1 tbsp diced onion
A few cherry tomatoes, quartered
A few shakes each of: onion salt, garlic powder, ground black pepper

In a bowl, break up chicken meat chunks with a fork and mix in onion. In a separate bowl, mix together yogurt, mayo and spices. Taste and adjust. When it’s the way you want it, THEN dump it into your chicken mixture. Add tomatoes and away we go!

Now, slice your egg in half and discard the yolk (it hurt my heart to do this but there just isn’t room for that yolk and since the protein is in the egg white…well…I just had to do it!!!).

Fill in the cavity in the egg half with your chicken salad and top with bacon bits!


American Style Blueberry Pancakes


1 cup all-purpose flour
1 tsp baking powder
1 tbsp Splenda granulated sweetener
2 eggs, separated
1 tsp vanilla extract
2/3 cup semi-skimmed milk
7 oz blueberries
grated zest and juice of 1 orange
2 tbsp runny honey or 1 tbsp Splenda granulated sweetener
FryLight Better Than Butter or Sunflower Oil low-fat spray

1. To make the batter, mix the flour with the baking powder, sweetener, egg yolks, vanilla and milk in a bowl and beat to make a thick, smooth batter. Whisk the egg whites until stiff then fold into the batter with 75 g/3oz of the blueberries. Set aside.

2. To make the topping, place the orange zest, orange juice and honey or sweetener in a small pan and cook until slightly syrupy and reduced. Add the remaining blueberries and cook for 3-4 minutes until they release some juice and just begin to soften. Remove from the heat.

3. To cook the pancakes, warm a large flat, non-stick frying pan. Spray a few times with the Fry Light spray then drop 4-5 tablespoons of the mixture into the pan, spacing evenly. Cook over a medium heat for 3-4 minutes until the underside is golden brown and set. Turn the pancakes over and cook on the other side until golden. Remove and keep warm. Re-spray the pan again and cook the remaining mixture in the same way to make a total of about 12 small pancakes.

4. Serve the pancakes with the blueberry sauce drizzled over.

V suitable for vegetarians
CALORIES (per pancake): 77
FAT: 1.6g

Image courtesy of Fry Light/Recipe Credit:

High Protein Breakfast Omelette



  • Egg Whites: 1/2 cup
  • Omega 3 Egg: 1 whole
  • Cheddar Cheese Low-fat : 1 slice or ounce
  • Pepper/Onion Veggie Mix: 1/4th cup
  • Picante Sauce: 1 Tablespoonful


  1. Sautee onions & peppers in small amount of extra virgin olive oil (drain the oil off when done)
  2. Whisk the Omega 3 Egg & egg whites in a bowl & pour into small skillet on medium heat
  3. Let the eggs sit until a solid base starts to form, then put cheese & pepper and onions on 1/2 side of the Omelet flip the other side of the omelet on top the veggies & cheese. Once all of the liquid eggs have solidified & the cheese has melted then the omelet is ready to eat.

Nutrition Facts

194 kcal, 24 g protein, 5 g CHO, 8 g fat

Created by our very own Dietitians Amy and Kelsey and photo courtesy of:


Lap Band Layer Dip


Created by Colleen Smith and Leisha Blaylock

1 cup of cooked ground meat with taco seasoning(can be beef, turkey, venison ect….)(brown the meat and add a taco packet as directed, after meat is cooked pulse in the food processer until the meat is small and all the same size)
1 cup of beans (I use black refried beans but this can be your choice)
1/2 cup of salsa
1/2 cup of sharp cheddar, shredded
1/2 cup guacamole
1/2 cup plain greek yogurt with seasoning
(seasonings are finely chopped sweet red pepper to taste, finely chopped chives to taste and salt and pepper to taste and if you like a little spice a couple of shakes of hot pepper sauce, stir all ingredients up well)
Chopped cilantro

Start with the layer of seasoned and processed meat, next layer the beans (if you are using refried beans I warm them so they are easier to spread), next add salsa, then add the shredded cheese, then guacamole then greek yogurt. Sprinkle with chopped cilantro!
Serve with Beanitos chips
4 servings

Nutrition Facts:
** Not including calories, protein, and carbohydrates found in Beanitos chips

Total Calories: 226

Protein: 18 grams

Carbohydrates: 14 grams

Fat: 11gm ** mostly from healthy monounsaturated fats

Picture source:


Strawberry Cheesecake Protein Ice Cream


1/2 cup mashed Strawberries
2 Tablespoons Whipped Cream Cheese (fat free)
1 Tablespoon Sugar Free Torani Syrup (I used SF Vanilla)
1 cup Vanilla Soy Milk (Unsweetened Almond milk or Skim Milk)
2 scoops Vanilla Protein Powder
1/4 cup chopped Strawberries

Mash strawberries, SF Syrup and cream cheese together. Mix together milk, protein, & strawberry cream cheese mixture. Pour into ice cream maker. Follow your machine’s instructions for freezing. 5 minutes before done add chopped strawberries. I put it in the freezer to set for an hour. Top with an optional squirt of Land o’Lakes Sugar Free Whipped Cream.
Basically you can just throw your favorite protein shake recipe in an ice cream maker and viola in 20 minutes or so you have an AWESOME UNBELIEVABLY YUMMY weight loss surgery friendly summer treat!

Nutrition Facts:
387 calories
Protein: 47gm
Carbohydrates: 27gm
Fat: 9 gm



Protein Fluff



¼ c. Red Velvet Cake mix (or cake mix of choice)
8 oz tub of Sugar Free Fat Free Cool Whip
6 oz Cheesecake Sugar Free Jello Instant Pudding (or pudding flavor of choice)
3 scoops vanilla protein powder (or protein powder of choice)


Prepare pudding mix as indicated on package. Mix in protein powder and cake mix until dissolved. Mix in thawed cool whip.
Estimated Kcal/Pro
Serving Size: ¼ c
~ 100 kcal
~ 6-10 g protein depending on type and amount of protein powder
***You can also prepare this recipe without the protein powder and then portion it out and then add protein powder. That allows you to get more protein per serving.
Recipe source: Kelsey Shepperd, MS, RD/LD

Photo source:


Banana Smoothie

Fruit Smoothies

Fruit Smoothies

This banana smoothie recipe includes low-fat dairy products and can be combined with canned soft fruits (such as peaches, pears or fresh, ripe bananas). They are hydrating and nutritious and provide calcium and protein. If you are lactose-intolerant (cannot drink milk or eat dairy products), a similar smoothie can be made using protein powder, fruit juice, sherbet and ice cubes.


Makes 1 serving

1 banana
½ cup fat-free vanilla yogurt
2 ice cubes
2 teaspoons vanilla extract


Blend all ingredients in a blender until smooth.

Variations and suggestions:

If you would like to make it sweeter, add sugar or artificial sweetener to taste.

Greek yogurt can be added in place of regular yogurt to increase the protein by 7 grams.
Soy yogurt can be used if you are lactose-intolerant.
Note: Nutritional analysis may vary depending on the ingredient brands used.

Nutrition Information

Serving size: One Cup

Calories: 178
Protein: 6 g
Carbohydrate: 37 g
Dietary Fiber: 3 g
Sugar: 24 g
Total Fat: 0.5 g
Saturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 68 mg
Potassium: 636 mg
Calcium: 170 mg

Recipe Courtesy of Digestive Health Team

UNJury Chocolate Peanut Butter Balls


¾ c Reduced Fat Peanut Butter
Add 3 scoops of chocolate UNJury protein powder
Roll dough into 11 balls and freeze overnight

Optional additions: dried fruit (raisins, cranberries or cherries), spices (cinnamon or nutmeg), oatmeal, chopped nuts (pecans, walnuts, almonds)
Nutrition facts per ball
10 g pro, 9 g carbohydrate, 6.5 g fat, 3 g sugar, 131 calories



Mediterranean Tuna Salad


Yields: 4 servings | Serving Size: 1/2 cup
Calories: 214| Total Fat: 16 g | Carbohydrates: 7 g | Dietary Fiber: 3 g |Protein: 13 g

1 (6-ounce) can or jar of tuna (packed in spring water)
1/2 cup artichoke hearts, diced
1/2 cup pitted kalamata olives, chopped
1 roasted red pepper, chopped
2 tablespoons slivered basil leaves
3 tablespoons olive oil
Salt and fresh ground pepper, to taste
1. Combine all of the ingredients in a bowl and season with salt and pepper.
2. Chill until ready to serve.
3. Serve in lettuce leaves, on a baguette, or on whole grain crackers.



Quinoa Veggie Rolls


1 1/2 cups cooked and cooled quinoa
2 tablespoons rice vinegar
1/2 cup grated carrots
1/2 avocado, thinly sliced
1/2 cup baby spinach or lettuce
Nori wrappers or other sushi wrappers
Lite Soy Sauce or Tamari, for dipping
1. Combine the quinoa with the vinegar and mix well.
2. Lay the sushi wrappers on a bamboo rolling mat (you can use parchment paper if you don’t have a rolling mat.)
3. Spread the quinoa on the wrapper in an even, thin layer. You’ll probably have enough quinoa to do several sheets; do not overfill! Leave an inch or so of the wrapper empty.
4. Lay the spinach or lettuce on the bottom of the quinoa in a line across. Top with the carrots and avocado, but don’t overfill or you’ll have trouble rolling.
5. Carefully lift the edge of the nori wrap that has the ingredients on it and roll it as tightly as you can. Once you get to the end, moisten the wrap with a bit of water and seal.
6. Grab a sharp knife and cut the wrap into bite sized pieces. Repeat until you are out of ingredients.
7. If you don’t like seaweed, you can carefully remove it from the bite sized pieces. Serve with soy sauce for dipping.

Yields: 4 servings | Serving Size: 6 pieces
Calories: 146| Total Fat: 6 g | Carbohydrates: 18 g | Dietary Fiber: 4 g |Protein: 4 g


Protein Packed Popsicles



2 c. milk (skim, unsweetened almond, soy)
1 box sugar-free banana cream pudding mix
2 scoops vanilla protein powder
1 c. frozen strawberries


Step One: In your blender, combine milk, pudding mix and protein powder. Blend about a minute or until thoroughly mixed. Add in strawberries (if the mixture has thickened too much, add in about an ounce of water to help it along) and blend again until strawberries are distributed throughout.

Step Two: Carefully pour your mixture into popsicle molds.
Step Three: Freeze for at least two hours. When you’re ready to have a pop, you may have to run your mold under the water tap (room temperature water) to release it from the mold.

Source: http:/


Baked Parmesan Zucchini

Baked Cheddar and Parmesan Zucchini Sticks


Baked Cheddar and Parmesan Zucchini Sticks

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Yield 4 servings


4 zucchini, quartered lengthwise
1/2 cup grated Parmesan
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
Kosher salt and freshly ground black pepper, to taste
2 tablespoons olive oil
2 tablespoon chopped fresh parsley leaves

Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.

In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.

Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until the crisp and golden brown.
Serve immediately, garnished with parsley, if desired.



Greek Yogurt Bliss


¾ c Greek Yogurt (plain)
1 tsp cinnamon
½ scoop chocolate protein powder
Sweeten with low cal sweetener to the taste (Stevia, Truvia, Splenda)

Nutrition Facts. Serves 1
121 kcals, 11 g CHO, 1 g fat, 20 g pro

Recipe source: Kelsey Shepperd, MS, RD/LD


Curried Chicken


1 pkt WonderSlim® Chicken & Vegetable Cream Soup Mix
4-6 oz Water
1 cup Chopped Spinach or Broccoli (pre-cooked)
2 oz Chicken Breast, boneless, skinless (pre-cooked)
2 tbsp Fat Free Creamy Salad Dressing
1 tbsp Lemon Juice
1 tsp Curry Powder
1 tsp Paprika

Combine the Chicken & Vegetable Cream soup with water and cook as directed. (If a thicker sauce consistency is desired use additional 4 oz of water one tablespoon at a time) Cook spinach or broccoli and chicken as desired. Combine Salad Dressing, Lemon Juice, Curry Powder and Paprika in a small bowl. Mix in chicken and vegetable of choice. Serve warm. If additional heat in temperature is needed microwave for 40 to 80 seconds.

Nutritional Information Per Serving
Calories: 252, Protein: 31g, Carbohydrate: 26g, Fat: 3g, Fiber: 3g



Individual Egg and Spinach Bowls


Yields: 4 servings | Serving Size: 1 bowl
Calories: 84 Total Fat: 2 g Carbohydrates: 6 g Dietary Fiber: 1 g Protein: 11 g Sodium: 335 mg


· 8 large egg whites, (recommend free-range)
· 1 cup baby spinach, torn or chopped into small pieces
· 1/2 cup diced tomatoes
· 1/4 cup feta cheese, fat-free
· 1/2 teaspoon black pepper
· Kosher or sea salt to taste



Preheat oven to 350 degrees.
Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide egg mixture into bowls.
Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and are almost set in the center. Serve hot.



Grilled Tilapia with Garlic Tamari Mushrooms

Yields: 4 servings | Serving Size: 1 tilapia filet and ½ cup mushrooms
Calories: 298| Total Fat: 2 g | Carbohydrates: 2 g | Dietary Fiber: 1 g |Protein: 44 g | Sodium: 610 mg

· 4 tilapia filets
· Juice of 1 lime
· 1 tablespoon olive oil
· 1/2 teaspoon sea salt
· 1/4 teaspoon fresh ground black pepper
Garlic Tamari Mushrooms:
· 1 tablespoon sesame oil
· 2 cloves garlic, minced
· 2 cups sliced button mushrooms
· 1 tablespoon tamari (or soy sauce)
· 1/4 cup fresh chopped cilantro
· 1 teaspoon fennel seeds

1. Preheat a gas or charcoal grill to medium high heat.
2. Lay each of the fish filets on a piece of foil large enough to wrap them in (or wrap 2 filets) and brush with the olive oil. Drizzle the lime juice over the filets and season with the salt and pepper.
3. Lay the foil packets on the hot grill and grill until cooked through, about 10 minutes, turning the packet about halfway through.
4. While the fish is cooking, heat a skillet over medium heat and add the sesame oil, garlic and mushrooms. Cook until the mushrooms are soft, about 5 minutes. Add the tamari and continue cooking until liquid is evaporated.
5. To serve, top the grilled fish with the mushrooms, and garnish with the cilantro and fennel seeds.


Shelley’s Greek Hummus Rounds


Hothouse (aka English Cucumber)
Hummus (any flavor)
Kalamata Olives, sliced
Feta Cheese (I used Tomato Basil Feta)

Slice cucumber into rounds. Spoon a little hummus on each. Top with a slice of olive and hunk of feta cheese.

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Shrimp Alfredo with Asparagus


1 pkt WonderSlim® Creamy Alfredo Pasta Mix
1 cup Water
2 oz Medium Shrimp, fresh cooked
1/4 tsp Lemon Juice
Pinch Tarragon
1/2 cup Asparagus Spears, cooked

Prepare Creamy Alfredo Pasta according to package directions. Add shrimp, lemon and spice during the last 30 seconds of cooking to heat shrimp. Serve over hot, cooked asparagus spears.

Nutritional Information Per Serving
Calories: 299, Protein: 26g, Carbohydrate: 37g, Fat: 6g, Fiber: 2.5g