No bake oatmeal protein bars

Ingredients  

-2 cups instant oatmeal 

-4 scoops of chocolate protein powder (I use Whey Factors) 

-1/4 cup dried fruit of choice 

-1/2 c water 

-1/2 c almond butter or natural peanut butter

Instructions  

-Line 8x8 (or smaller) pan with wax paper. 
-Mix dry ingredients together. Add fruit & water. Mix. Then add almond butter and mix. 
-Using wax paper, spread dough into pan and freeze for 30 minutes. Remove & cut into 10+ squares. Refrigerate left-overs.

Turkey meatloaf & mashed cauliflower

From Clean Food Co.

Meatloaf nutritional info:
Calories: 215
Fat: 3 g
Carbs: 8
Protein: 35

Shirataki Noodles (Gluten-free)

I've been hearing about Shirataki noodles. Been popular in the East for a while. Now the West can enjoy them. They actually do taste like pasta. I was shocked. If you can ignore the um...unpleasant odor...when you first open the package, you'll be pleasantly surprised by the taste. I liked the "spaghetti" version better than the "linguine". The sauce stuck to it better. Bonus: it's gluten-free. So mangia!

Ingredients:
-1 package Shirataki noodles (2 servings)
-Frozen peppers
-Frozen broccoli, cauliflower, carrot combo
-Lucini Hearty Artichoke Tomato sauce (2 servings)

Total calories: 125 (for 2 servings)

Italian Pasta Salad

Tired of the same 'ol pasta salad? Try a healthy version with an Italian twist. Bonus: it's a snap to prepare.

Ingredients (for 5 servings):
-1 cup dry whole-wheat pasta, cooked
-2 zucchinis (steamed)
-1 c broccoli (steamed)
-1 can artichokes in water & drained
-2 servings turkey pepperoni
-3 hot Italian chicken sausages
-2 tbsp olive oil
-3 tbsp balsamic vinegar
-1 c cherry tomatoes
-garlic, pepper & basil to taste

Total calories: 311

French toast & egg white omelet

Sometimes you just need a big breakfast. Especially on weekends. If you know me, there nothing better than waking up late on Sunday, making some loose-leaf tea, taking time to create a big breakfast and reading the Sunday paper. Ahh....tranquility!

Ingredients:
-2 egg whites
-1 large egg
-1/2 c halved cherry tomatoes
-1 serving feta

-2 slices light whole-wheat bread
-1 scrambled egg for french toast w/ cinnamon & a little of skim milk
-1/2 c blueberries & raspberries
-1.5 tbsp 100% maple syrup
-1 tbsp almonds
-1 tbsp pecans
-1 tbsp walnuts

Total calories: 705

Spicy Quinoa Salad with Grilled Chicken & Goat Cheese Sandwich

Make this easy summer salad with fresh tomatoes, cucumbers, onions, hot peppers & cilantro. I've been on a goat cheese kick, so try grilled chicken on whole wheat with a serving of creamy goat cheese & a roasted red pepper. Delicious!

Click here to recipe to quinoa salad.

Total calories: 504

Chicken Pasta Salad

Refreshing salad to make for the summer. You can also use tuna instead of chicken. Enjoy!

Ingredients (makes 4 servings):
-2 c whole wheat pasta (I used Ronzoni penne)
-4 boneless, skinless chicken breasts
-1/2 cucumber, chopped
-1/2 can artichokes (reserve 2 tbsp liquid for dressing)
-1 red pepper, chopped
-1 c cherry tomatoes, halved
-8 oz. 0% Fage Greek yogurt
-pepper, parsley, oregano for yogurt dressing

Total calories: 310

Too hot for oatmeal? Try muesli.

Oatmeal & the humidity have you sweating in the morning? Try this prepare-the-night-before breakfast for a great start to your day. It's loaded with all kinds of goodness--oats, barley, almonds, sunflower seeds, flaxseed & walnuts. A tip, soak the muesli overnight in the frig to absorb the milk.

Ingredients:
-3/4 c Bob's Red Mill Muesli
-1/2 c skim milk
-strawberries & blueberries

Total calories: 315

I heart breakfast.

A little bigger breakfast than usual, but I love a big breakfast.

Ingredients:
-2, 3/4 c servings of Bran Flakes
-1 small banana
-.25 c blueberries
-.25 c strawberries
-skim milk
-2 slices Pepperidge Farms Cinn. Raisin whole-wheat toast
-1 tbsp almond butter
-loose-leaf chai masala tea w/ skim milk & stevia

Total calories: 679

Lentil Artichoke Mushroom Caper Salad

I'm such a lazy cook. Ever since moving and living so close to work, I try to keep my time in the kitchen to a minimum so I can have more beach & fun time. I try to keep my "cooking" time to an hour every Sunday. Here's a creation that was super easy & very tasty. Hope you like it!

Ingredients (makes 4 servings):
-1 can lentils (rinsed)
-1 can artichokes in water (rinsed)
-1 jar marinated mushrooms (drained)
-1 jar capers (rinsed)
-1 can diced tomatoes w/ garlic & onion (drained)
-1 tbsp olive oil
-pepper, garlic, oregano, basil to taste

Mix everything together & done!

Total calories: 200

Pasta!!!

PASTA! Need I say more.

Ingredients (for 4 servings):
-3 servings Barilla Penne Plus
-2 containers fresh mushrooms
-1 bag of organic spinach
-4, 1/2 c servings pasta sauce (no sugar added)
-4 Italian-style chicken sausage

Total calories: 469

Italian Sausage & Veggie Pasta

Don't be afraid of complex carbs! See the recipe here.

Italian Chicken Crockpot

Yes, I'm a lazy cook. So I never get sick of "cooking" in the crockpot. It may not look pretty, but it's pretty tasty. Here's another crockpot creation.

Ingredients (for 4 servings):
-2 large boneless, skinless chicken breast
-1 can diced tomatoes (w/ garlic & basil)
-1/2 bag frozen broccoli
-1/2 c quinoa
-3/4 c water
-garlic powder, oregano, pepper
-1 tbsp Parmesan cheese

Cook on high 1 hour. Low for 6. Done & done!

Salad ingredients:
-Spinach
-grape tomatoes
-1 serving feta
-sliced pepperoncini
-Maple Groves Fat-Free Balsamic Vinaigrette

Total calories: 378 for chicken & salad

Tempeh & quinoa (no, this is not in a foreign language)

Two things you have to try, especially if you're vegetarian. Quinoa (pronounced keen-wa) is a super grain (seed, actually). It's a complete protein with only 172 calories per .25 cup serving, 31 complex carbs & 6 grams of protein. It beats brown rice hands-down. Cook it just like brown rice, except only 15-2o minutes.

Tempeh is a minimally processed soy product packed with protein. It's "meatier" than tofu and low in calories. I bought a flavored version, but if you try plain, steam it first to open it up to absorb marinade or seasonings.

Ingredients:
-1 serving of sesame garlic tempeh
-2 servings Chinese frozen stir-fry vegetables
-1 serving quinoa

Total calories: 320

Killin' the Crockpot

This was an impromptu creation that turned out really well. Eat-clean & easy!

Ingredients:
-3 Boneless skinless chicken breast
-1/2 c brown rice
-1 can chickpeas
-1 bag of frozen broccoli
-3/4 c water
-1/4 c Bragg (it tastes like soy sauce)
-ginger
-pepper

Layer chicken on bottom, season, add brown rice, beans & liquids. Veggies go on top. Cook on high for 1 hour. Low for 6. Makes 4 servings.

Mediterranean Chicken

First time sauteing chicken. It didn't turn out how I imagined, because I think I overcooked the chicken. Anyway, it has potential!

Ingredients:
-Boneless, skinless chicken breast, cut into 1-2" pieces
-Cannellini beans
-Fresh spinach
-Cherry tomatoes
-Fresh mushrooms
-Balsamic vinegar
-Olive oil (for sauteing)

Crockpot creation continued...

Again, the crockpot rules! Ask for one for Christmas. This is Mexican-inspired. Cook on high 1 hour. Low for 6. And you have lunch to go.

Ingredients:
-4 boneless, skinless chicken breasts
-1 can black beans
-1/2 c salsa
-1 can corn
-1/2 c dry quinoa
-1 c water

Total calories: 322

Snack ingredients:
-2 tbsp hummus
-3/4 c grape tomatoes

Total snack calories: 135 (and Starbucks tea)

Indian inspired crockpot chicken

I'm pretty lazy when it comes to cooking. It's more like putting things together. So the crockpot is right up my ally. Layer chicken, brown rice & sauce in crockpot. Cook on high for 1 hour. Low for 6. Done and done.

Ingredients (for 5 lunches):
-5 boneless, skinless, chicken breast
-1/2 c brown rice per serving (left-over from Chinese take-out)
-1 jar Seeds of Change Jalfrezi sauce

Total calories: 342

Crab quesadilla

Tortillas are very versatile. One day a burrito. Then next a quesadilla. I used canned crab in this one. Again, dinner in under 10! Heat the tortilla up in the skillet to make it soft. And use an olive oil spray in a non-stick pan to make clean-up a breeze.

Ingredients:
-Salsa
-Trader Joe's Whole Wheat Flax tortilla (great fiber source)
-Canned crab
-1 slice cheddar cheese
-Refried black beans

How many ways can you use a tortilla?

Healthy Mexican is super easy and fast to make. Steam the tortilla in the microwave for a few seconds to make it roll-up easily & stuff with chicken, beans, fish or some other lean meat. Try some sauteed onions & peppers for filling, just watch the cheese! You can kill a healthy meal in a sec by smothering with cheese. Dinner in under 10 minutes. Love it!

Ingredients:
-Trader Joe's Whole Wheat Flax tortilla
-Salsa verde
-Refried black beans
-Parmesan cheese
-Shredded chicken breast (made in crockpot)
-1 slice low-fat cheddar cheese