What you need:

• 24oz extra-lean ground turkey breast
• 2 egg whites
• 1/2 cup toasted wheat germ
• 1/4 cup quick cooking oats
• 1 tablespoon whole flaxseeds
• 1 tablespoon garted Parmesan cheese
• 1/2 teaspoon McCormick salt/sodium free all-purpose seasoning
• 1/4 teaspoon ground black pepper

The making process:

1. Preheat oven to 400 degree
2. Coat a 2 quart baking dish with 0 calorie cooking spray
3. Mix together all the ingredients in a large bowl with your hands
4. Shape the mixture into 16 meatballs
5. Bake for 7 minutes and then turn them over and bake for another 8-10 minutes (or until no longer pink)

Calorie Information: Per Serving (4 meatballs) 282 calories, 6g fat, .5g sat fat, 12g carbs, 3.5g fiber, 146mg sodium, 50g protein

What you need:

• 1/2 lb extra-lean ground beef
• 2 teaspoons chili powder
• 1 pinch of ground black pepper
• 1 tomato (chopped)
• 2 tablespoons shredded low fat or fat free cheddar cheese
• 3 drops of hot pepper sauce

The making process:

1. Heat a non-stick skillet to medium heat (spray some 0 calorie spray on it)
2. Add the ground beef and as it’s cooking add the chili powder, hot pepper sauce, and black pepper. Cook until no longer pink.
3. Drain the beef and put it aside
4. Layer a bowl with lettuce
5. Now add the beef mixture, tomato, and cheese

Calorie Information: 332 calories, 10.5g fat, 3.5g sat fat, 10g carbs, 3g fiber, 268mg sodium, 50g protein

Tips: Use fat free sour cream or salsa for more flavor!

What you need:

• 1 Box Sugar Free Fat Free Jell-O (I use chocolate, you can experiment with the other flavors)
• 2 Cups Fat Free Milk
• 2 Scoops (~60grams) Protein Whey (I use chocolate mint but use whatever you prefer)

The making process:

1. Use a blender bottle/shaker/blender/whisk and combine all the ingredients
2. Whisk/shake/blend for ~2 minutes
3. Pour into bowls/cup
4. Let sit in the refrigerator until thick

Calorie Information: Per Serving (3 Servings) 217 calories, 21g carbs, 543mg sodium, 12mg cholesterol, 253mg potassium, 21g protein

Tips: Use fat free or light whip cream, nuts, or sugar free chocolate syrup for a topping

What you need:

• 2 packages Mori-Nu Silekn Extra Firm Tofu
• 4 scoops chocolate protein powder
• 2 tablespoons water or fat free milk

The making process:

1. Add the tofu and water (or milk) to a blender. Blend until smooth.
2. Add the protein powder slowly and blend until mixed
3. Divide equally into 4 cups/bowls and put them in the refrigerator for 3-4 hours.

Calorie Information: Each Serving (Makes 4 servings) 200 calories, 3.5g fat, .5g saturated fat, 9g carbs, 110mg sodium, 33g protein

Tip: Use fat free or light whip cream on top

What you need:

• 2 eggs (beaten)
• 1 teaspoon dried basil
• 1 tablespoon fat free milk
• 1 tablespoon grated Parmesan cheese
• 1 teaspoon olive oil (extra-virgin)
• 4 boneless, skinless chicken cutlets (1/4 inch)
• 1 cup low carb plain breadcrumbs

The making process:

1. In a small dish, mix together the milk and eggs
2. Use another dish to mix together the breadcrumbs, basil, and cheese
3. Put the mixed milk and egg mixture on top of the cutlets and then roll each of them in the breadcrumb mixture
4. Use a nonstick skillet (with the olive oil in it) to cook the chicken until no longer pink

Calorie Information: Each Serving (Makes 2 servings) 533 calories, 11g fat, 3g saturated fat, 15g carbs, 273mg sodium, 88g protein

Tip: Use no calorie sauces and/or spices for more flavor

What you need:

• 2 scoops choc whey protein
• 14 ounces low fat extra firm tofu
• 3 egg whites
• 2 packets splenda/stevia or other sugar alternative
• 1/2 cup cool water
• 1 tablespoon choc syrup (you don’t need this and if you don’t want the calories from it try using Walden Farms calorie free choc syrup)

The making process:

1. Use a shaker bottle/blender to mix the water and whey together
2. Combine the mixed together whey/water, tofu, and choc syrup in a blender and blend until smooth
3. Put the mixture into a large bowl
4. In a 2nd bowl mix together (use an electric mixer) the egg whites and sugar alternative until stiff peaks form
5. Slowly mix the meringue into the whey/water/tofu/choc syrup mixture

Calorie Information: Each Serving (Makes 4 servings) 105 calories, 1g fat, 5g carbs, 140mg sodium, 20g protein

Tip: Use fat free or light whip cream on top

What you need:

• 1 6oz fat free yogurt (preferably plain)
• 1 tablespoon (or ~15grams) whey protein (Vanilla is my favorite for this)
• 1 packet splenda/stevia/sugar alternative
• A little pure vanilla extract
• 1 cup fruit (your choice)

The making process:

• Combine all the ingredients in a bowl
• Top with the fruit

Calorie information: 306 calories, 1g fat, .5g saturated fat, 54g carbs, 4g fiber, 183mg sodium, 23g protein

Tips: Use fat free whip cream, add in chopped nuts, reduce the fruit to 1/2 a cup or take it out completely.

• 1 cup water
• 1 1/2 scoop whey protein (flavor of your choosing)
• 3/4 cup oats
• 1/2 cup fat free milk
• 1 packet splenda/stevia or other sugar alternative
• 1 teaspoon ground cinnamon
• 1 banana

The making process:

1. Microwave the oats until cooked
2. Combine everything in either a shaker bottle of blender and blend/shake

Calorie information: 478 calories, 7g fat, 1g saturated fat, 60g carbs, 8g fiber, 117mg sodium, 48g protein

Tips: You can choose to not use a banana and/or add more fruit in or substitute for another fruit (calorie information will change a bit though). You also don’t need to microwave the oats before hand, you can mix them dry. I just think they taste better after they’ve been cooked + blended.

• 1 cup quick-cooking oats
• 2 tablespoons chopped walnuts
• 1 teaspoon ground cinnamon
• 1 teaspoon HAIN featherweight baking powder
• 1/2 cup whole grain pastry flour
• 1 scoop vanilla whey protein powder
• 3 egg whites
• 1 teaspoon pure vanilla extract
• 3/4 cup fat free milk
• 1/2 cup fat free ricotta cheese

The making process:

1. Mix everything in a large bowl. (Dry ingredients first and then add the wet ingredients)
2. Use a nonstick pan/skillet and 0 calorie spray on medium heat
3. Scoop about 1/2 cup of the batter and cook until golden brown

Calorie information: Each pancake: 126 calories, 2g fat, 16g carbs, 2g fiber, 51mg sodium, 9g protein

Should make around 7-8 pancakes

Tip: Use sugar free syrup on the pancakes and/or fat free whip cream

What you need:

• 1/2 cup vanilla whey protein powder (I’ve found vanilla works the best but it may just be the protein I’m using)
• 1/2 cup whole grain pastry flour or all-purpose flour
• 1/4 cup quick cooking oats
• 1 packet calorie free sugar (stevia/splenda)
• 1 banana (mash it)
• 1 large egg
• 1 tablespoon fat free plain yogurt (you can experiment with other flavors)
• 1 teaspoon HAIN featherweight baking powder

The making process:

1. Mix everything in a large bowl. Add the banana, egg, and yogurt last
2. Use a nonstick pan/skillet and 0 calorie spray on medium heat
3. Scoop about 1/2 cup of the batter and cook until golden brown

Calorie Information: Each pancake: 225 calories, 4g fat, 1g saturated fat, 27g carbs, 3g fiber, 53mg sodium, 20g protein

Should make around 3 pancakes

Tip: Use sugar free syrup on the pancakes and/or fat free whip cream