1/2 cup raw oats
5.3 ounces vanilla Siggi’s yogurt (or other Greek)
1/2 cup unsweetened almond milk
1 scoop Renew Life fiber powder
1 tablespoon chopped walnuts
In a bowl, combine the oats, yogurt, milk, fiber powder , and walnuts. Cover and place in the refrigerator overnight. Sprinkle berries on top and enjoy!
Per serving: 183 calories, 12.4 g protein, 4.5 g fiber
New trendy weight loss bread! Low carb, gluten free and tasty. We swapped out traditional cream cheese in favor of ricotta or cottage cheese for a protein packed flavor punch! With 6 simple Ingredients, this soft, airy bread can be prepared from start to finish in under 30 minutes.
4 large eggs
1/2 teaspoon cream of tartar*
2 ounces low fat cottage cheese or part skim ricotta
1 teaspoon Italian herb seasoning
1/2 teaspoon sea salt
1/4-1/2 teaspoon garlic or onion powder
For an antioxidant boost, use cinnamon instead of herbs for a sweet touch.
* You can find cream of tartar in most grocery stores or Walmart.
1. Preheat oven to 300 degrees F. Line two baking sheets with parchment paper. If possible,
set oven to convection bake to speed up baking time.
2. Separate the egg whites and the yolks. Add the cream of tartar to the egg whites and with a hand or stand mixer, beat on high until the froth turns into firm meringue peaks.
3. Place the cheese in a seperate bowl. Add the egg yolks and beat in one at a time. Scrape the bowl and beat until the mixture is nice and smooth. Then beat in the herb seasoning, salt, and garlic powder.
4. Gently (very gently!) fold the firm meringue into the yolk mixture. Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4 inch circles, 3/4 inch high. Leave a little space around each circle.
5. Bake for 15 minutes, and check on bread. The bread should be golden on the outside and firm. The center should not jiggle when shaken. Bake an additional 10-15 minutes if needed. Cool for several minutes and serve!
Cloud bread can be stored in an airtight container in the refrigerator for several days.
Toppings: hummus, natural peanut butter, tuna fish, egg salad, beans and grated cheese, mashed avocado, diced berries with balsamic vinegar
Per piece: 35 calories, 3.3 grams protein, 0 g carbs
This recipe is adapted and modified from www.aspicyperspetice.com
Here’s a 5 minute recipe to eat clean, go green, and amp up your protein & fiber intake!
1 Tbsp lemon juice
1 Tbsp mayonnaise (made from canola or olive oil)
1 Tbsp oil: flaxseed oil, grapeseed oil, extra virgin olive oil
1/2 tablespoon Dijon mustard
2-3 cups baby spinach
1 cup cooked quinoa
1 boiled egg, sliced
4 tablespoons dry roasted edamame (Seapoint farms)
1. In a bowl, whisk together the lemon juice, mayonnaise, oil, and mustard.
2. Toss the spinach with the dressing.
3. Mix in the quinoa, egg, and sprinkle with edamame. Can add shredded carrots and/or grated cheese on top
Makes 2 servings. Per 1.5 cup serving: 285 calories, 14 g protein, 8 g fiber!
Courtesy of Baritrack (www.baritrackapp.com/bari-recipes)
¼ cup oats
½ banana, mashed
1 egg white
1 tbsp almond milk
½ tsp baking powder
¼ tsp cinnamon
1 scoop Baritrack vanilla protein powder
Using a fork, combine all ingredients into a paste, adding milk as necessary to get desired consistency. Cool non stick pan with cooking spray, pour batter and heat for 2 minutes per side or until cooked.
Each pancake= 16 g protein, 3 g fiber, 155 calories
The traditional burger melt gets a makeover with a creamy ricotta cheese blend. Trust us, you won’t be missing the bun! You can substitute ground chicken or ground sirloin, if you prefer.
¼ cup part skim ricotta cheese
2 teaspoons Worcestershire sauce
½ teaspoon black pepper
1 pound 90- 93% lean ground turkey breast
1 large egg
4 1-ounce slices sharp Cheddar cheese, cut into 8 halves
8 dark green lettuce leaves
8 slices of avocado (1 small avocado)
Choice of topping: Dijon mustard, hummus, refried beans, salsa
1. Combine ricotta cheese and next 4 ingredients (through egg). Divide turkey mixture into 8 equal parts (each slider should weigh 2 ounces), shaping each into a ½ inch thick patty.
2. Coat pan or grill with cooking spray. Add patties to pan; cook 6-7 minutes per side, until turkey is cooked through. Top each patty with ½ slice of cheese and avocado slice.
3. Wrap each slider in a lettuce leaf and serve with one of the toppings above.
Makes 8 sliders
180 calories, 17 g protein per slider
Think cooking fish is daunting? This recipe practically makes itself. Top this simple stir-fry top with a protein-packed sauce for a flavourful entrée in minutes.
1 pound skinless salmon fillets, rinsed and sliced into cubes
1 small onion, finely diced
2 gloves garlic, minced
6 ounce bag of baby spinach
1 tablespoon olive oil
½ cup dry white wine
1 cup low sodium chicken broth
2 tablespoon Dijon mustard
½ cup plain nonfat Greek yogurt
2 tablespoon fresh dill, chopped
- Heat the olive oil in a large sauté pan over medium-high heat. Season the salmon cubes with pepper and add them to a pan in a single layer. Sauté the salmon on both sides until golden brown about 3-4 minutes per side. Transfer salmon to a platter and keep warm.
- Lower the heat to medium and add the onion to the sauté pan. Cook until the onion is soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more
- Add the wine to the pan and cook until it is almost completely evaporated. Add the chicken broth and cook until it is reduced by half. Whisk in the mustard, yogurt, and half the dill and stir until the sauce is smooth and creamy.
- Add the salmon and the spinach to the sauce to heat them for a minute or two longer (until the spinach wilts). Transfer the salmon and spinach to a platter, sprinkle with dill and serve.
**You can substitute salmon for any fish of choice such as tilapia, red snapper, halibut, sole, and flounder. Bake at 400 degrees and estimate a 10 minute cooking time per inch of thickness. Cooked fish will easily flake when pierced with a fork.
Makes 4 servings. Serving size: 4 ounce salmon with spinach and sauce
Per serving: 305 calories, 33 grams protein
Cook time 15 minutes
Courtesy of Sari Greaves, RDN, co-author of The Cardiac Recovery Cookbook.
By: Sari Greaves, RDN, LBS Nutrition LLC Dietitian
Let’s face it. Your food choices have a huge impact on how you feel and function during the day. Making balanced choices and feeling your best may be easier said than done when you factor in a busy schedule. The good news for all you time-crunched eaters—with a few tricks, you can prepare easy, balanced meals that will satisfy a craving for something crunchy, sweet, or savory while providing you with sustained energy to conquer your day.
Straight from our home kitchen and into yours, the Registered Dietitians at LBS Nutrition LLC are serving up everyday, nutritious meals that will take the stress out of cooking. Fall into a healthy routine this season by experimenting with one new recipe a day. You will feel the powerful boost of a protein and fiber-packed meal to help you stay full. As an added bonus, these recipes get our stamp of approval for being big on taste and slimming on the waist.
Hungry for more? The Dietitians at LBS Nutrition LLC can create individualized meal plans that meet your personal health and wellness goals. (And that fit in your busy schedule!)
Greek Salad Roll-Up
When you need a grab ‘n go meal, wraps are a convenient way to enjoy a nutritious salad without a fork. In this recipe, we take all the healthy ingredients of a classic Greek salad and roll it into a high fiber wrap. Extra protein points for using the Greek yogurt dressing.
For the wraps: Makes 4 wraps
2 tablespoons extra virgin olive oil
½ red onion, chopped
1 teaspoon minced garlic, from jar
1 cucumber, chopped
1cup cherry tomatoes, halved
¼ cup black olives, chopped with pits removed
2 chopped roasted red bell peppers from jar
2 cups baby spinach or dark leafy greens, chopped
4 boiled eggs, chopped
2 teaspoon dried oregano
1 cup canned black beans, rinsed and drained
1 cup feta cheese
4 whole grain wraps (60-90 calories each, with at least 5 g fiber per wrap) such as Tumaro’s or Flatouts
- In a bowl stir together first 12 ingredients, from oil through cheese.
- Divide mixture between 4 wraps.
- Drizzle with Greek yogurt dressing.
(373 calories, 20 g protein, 11 g fiber) + sauce
Greek yogurt dressing: Makes 4 ¼ cup servings
1 6-ounce container 2% Greek yogurt
2 tablespoons canola oil mayonnaise
½ cup cultured low-fat buttermilk
½ tablespoon champagne or white wine vinegar
¼ teaspoon minced fresh garlic
1 tablespoon chopped fresh dill or chives
1/8 teaspoon each: salt and pepper
- Whisk all ingredients together in a medium-sized bowl until well combined.
- Pour sauce into an airtight container. Chill until ready to use.
( 71 calories, 6 g protein per serving)
Weeknight Do It Yourself Pasta Builder
Mix and match your favorite batch for less than 500 calories. Each recipe makes 4-8 servings depending on pasta box size. (8 oz. box yields 4 cooked servings; 1 lb. box yields 8 cooked servings) Make a batch and then top your serving with any of our Finishing Sauces. Precooked proteins help you bring it to the table in next to no time.
Pick your ingredients…
1 box of high protein/fiber pasta such as:
- Explore Cuisine Edamame or Black Bean Pasta
- Banza Chickpea Pasta
- Fiber Gourmet Pasta
- Ancient Harvest Gluten Free Pow! Pasta
4 tablespoons extra virgin olive oil, hazelnut oil, walnut oil, or canola oil
Low-sodium broth as needed
Choose a flavor base and dice it up:
- 1 whole head of garlic
- Yellow/white onion
- 1 bunch of leeks or celery stalks
12-16 oz. your favorite protein (Pick one, or mix as many as you’d like)
- Diced salmon
- Skinless chicken breast strips
- 95% lean ground beef
- White beans (canned, rinsed & drained)
- Canned tuna (packed in water)
1½ cups of your choice of vegetables (Choose one or mix!)
- Broccoli florets
- Sliced zucchini,
- Sliced mushrooms
½ cup grated cheese
- Shredded asiago/fontina/mozzarella
Herbs to taste:
- Sliced chives
- Italian parsley
- Pick your favorite pasta shape; cook it one minute less than package directions. Drain, reserving ½ cup cooking water.
- Place your oil in a 12-inch skillet and warm over medium heat.
- Add your flavor base and gently cook until translucent.
- Add your protein and sauté on medium-high heat until browned. If using tuna or beans, stir until warmed through.
- Add your vegetables and continue to cook until fork tender or wilted. Add additional broth if more cooking liquid is needed.
- Stir in the freshly cooked pasta and the ½ cup of reserved cooking water and cook for a few seconds until most of the liquid is absorbed.
- Remove from heat and stir in cheese and herbs. Alternately, you can substitute the cheese and herbs with any of the delicious finishing sauces below.
Finishing Sauces: Makes 1 serving.
Ginger Hoisin (30 CALORIES) • 1½ teaspoons finely chopped green onions, 2 teaspoons rice wine vinegar, 1½ teaspoons lower-sodium soy sauce, 1 teaspoon peeled fresh ginger, ½ teaspoon honey, 1 teaspoon hoisin sauce
Teriyaki Sauce (30 CALORIES) • 1 tablespoon low-sodium soy sauce, ½ teaspoon sugar, 1 teaspoon rice wine vinegar, ½ teaspoon minced peeled fresh ginger, 1/8 teaspoon crushed red pepper, 1 minced garlic clove, ¾ teaspoon cornstarch, 1 teaspoon water
Coconut Ginger (35 CALORIES) • ½ teaspoon minced peeled fresh ginger, 1 minced garlic clove, 1 teaspoon Sriracha, 2 teaspoons lower-sodium soy sauce, 1 teaspoon red curry paste, 2 tablespoons light coconut milk
Peanut Sauce (95 CALORIES) • 1 tablespoon water, 1½ teaspoons brown sugar, 2 teaspoons chunky peanut butter, ½ teaspoon Sriracha, 1 teaspoon lower-sodium soy sauce, 1½ teaspoons rice vinegar
- For any of the above, just stir all ingredients until combined.
Mayo-Free Avocado Tuna Salad
Swap out the mayo in a traditional tuna salad for fresh avocado and olive oil to amp up your intake of heart-healthy fats. Serve with 1 cup of antioxidant rich red grapes or 100-calorie bag of Enlightened beans.
Makes 2 servings
4 slices of whole grain bread, toasted and cut diagonally such as Ezekiel Sprouted Grain, Trader Joes California Style Sprouted Whole Grain or David’s Killer Bread
1 5-ounce can tuna in olive oil, drained
2 tablespoons Dijon mustard
2 tablespoons red onion, finely chopped
1/3 cup celery, finely chopped
¼ apple, finely chopped into thin matchsticks
1 tablespoon fresh lemon juice
black pepper, to taste
1 ripe avocado, peeled, pitted, and cubed
- In a large mixing bowl, combine the tuna, mustard, onion, celery and apple.
- Add in lemon juice and black pepper to taste. Using a spatula, gently fold in the avocado cubes.
- Spoon the tuna gently over toast.
( 350 calories, 19 protein, and 9 g fiber per serving)
Microwave Cup of Zoodles
A delicious medley of zucchini, lentil-tomato sauce, and melted mozzarella combine in one easy, microwave friendly meal.
Makes 1 serving
1 small zucchini, spiralized or sliced into 1/8-inch-thick coins
½ cup jarred tomato sauce
½ cup cooked brown lentils* (or canned cannellini beans, drained)
1 scoop of flavorless fiber powder (such as Renew Life Clear Fiber powder)
¼ cup part-skim ricotta cheese
3 tablespoons part-skim mozzarella cheese, divided
- Arrange zucchini on a microwave-safe plate and cook on high for 90 seconds. Pat dry with a paper towel.
- In a small mixing bowl, combine tomato sauce, cooked lentils or beans, and fiber powder. In a separate bowl, combine ricotta and 2 tablespoons mozzarella.
- Arrange half of the zucchini in a microwave-safe mug. Top with1 tablespoon cheese mixture, spreading evenly. Top cheese mixture with 2 tablespoons lentil sauce. Repeat layering zucchini, cheese, and sauce until mug is almost full, then top with remaining mozzarella.
- Cover mug with a clean paper towel and microwave on high for 90 seconds, until cheese is melted. Let cool 2 minutes before serving.
(314 calories, 25 g protein and 19.5 g fiber per recipe)
*Basic cooked lentils: Make more to store, and use cooked lentils to instantly elevate the fiber and protein content of salads, stir fries, egg dishes, tacos, and stews.
2 cups dry lentils, rinsed
- In a medium-size pot, add the lentils and enough water or broth to cover.
- Bring to a boil, cover, and turn down to medium-low.
- Simmer until tender, about 15-20 minutes.
- Drain lentils and store in airtight container for up to 1 week.
Canned lentils are also another great time-saving option – just be sure to rinse them under fresh water for about one minute in order to reduce the sodium content.
Pan Fried Chickpea Pita Sandwiches
If you are craving falafel without the deep-fry regret, these pita sandwiches are super tasty with lots of texture, and are easy to assemble.
Makes 8 servings
6 whole grain pitas, halved (80-100 calorie) such as Ezekiel’s pockets
2 (15-ounce) cans chickpeas, rinsed and drained
2 tablespoons extra virgin olive oil
½ teaspoon salt
2 teaspoons ground cumin
2 teaspoons smoked paprika
¼ teaspoon ground red pepper
1 tablespoon fresh lemon juice
¼ teaspoon ground black pepper
8 cups leafy greens, such as spinach or arugula
12 tomato slices
12 thin avocado slices
12 tablespoons of prepared hummus, plain or garlic flavored.
- Preheat oven to 350 degrees. Wrap pita in foil and bake 10 minutes until warm.
- Place chickpeas in a single layer between paper towels; pat dry.
- Heat a large skillet over medium-high heat. Add oil to pan and swirl to coat. Add chickpeas and sauté until lightly browned and crispy, stirring frequently, about 10 minutes.
- Remove chickpeas using a slotted spoon and drain on paper towels. Add leafy greens to skillet and cook until wilted.
- In a medium bowl, combine salt, cumin, paprika, and red pepper; stir in chickpeas and toss well to coat. Fold in leafy greens.
- Fill each pita half with about 2/3 cup chickpea mixture, 1 tomato slice, 1 avocado slice and 1 tablespoon of hummus. Serve immediately.
(328 calories, 12 g protein, 8 g fiber per serving)
Quick Coconut Curry
After a long day, this recipe has all the elements of a quick and satisfying meal- crunchy legumes, tender vegetables, and silky coconut broth. You can make different variation of this curry using any fresh vegetable you enjoy, and precooked proteins such as diced rotisserie chicken or pre-cooked chicken sausage.
Makes 4 servings
2 tablespoons olive oil
¾ cup chopped onion, fresh or from frozen package
2 tablespoons minced garlic, fresh or from jar
2 tablespoons almond flour/meal or all-purpose flour
1 ½ tablespoons curry powder
1 cup fresh cauliflower florets
2 cups mixed squash, sliced or cubed: yellow, green, butternut
4 cups unsalted vegetable stock
1 teaspoon black pepper
½ teaspoon salt
1 cup light coconut milk
Choose a crunchy protein/fiber topper: 6 ounce bag of dry roasted chickpeas, edamame, or beans (any flavor) such as Saffron Road Dry Roasted Chickpeas, Seapoint Farms dry roasted Edamame, or Enlightened Beans
- In a large pot, heat olive olive oil and swirl to coat.
- Add onion and garlic; sauté for 5 minutes
- Add flour and curry powder; cook 1-1 ½ minutes or until flour begins to brown, stirring constantly. Stir in vegetables. Add vegetable stock, pepper and salt. Bring to a boil over medium—high heat.
- Reduce heat to medium-low, and simmer 15-20 minutes or until vegetables are tender.
- Remove pan from heat; stir in coconut milk. Divide mixture between 4 bowls; sprinkle each serving with crunchy topping.
( 266 calories and 6.5 g protein+ your crunchy topping)
Power Up! Protein Salad
If you are craving a light and sweet meal that keeps your hunger level in check, look no further. A leafy green salad topped with protein and a citrus twist not only adds a juicy bonus to your meal, but also enhances iron absorption (Iron is an essential mineral needed to make hemoglobin, the oxygen-carrying component of red blood cells. Iron is needed to maintain healthy skin, hair, and nails and if your body is not getting enough, you can become fatigued). Top your salad with any protein you have on hand from animal to vegetarian sources.
Makes 2 servings
2 cups diced fresh strawberries (or any Vitamin C-rich fruit such as kiwi, grapefruit, oranges, watermelon, or pineapple)
2 tablespoons chopped red onion
1 ½ tablespoons balsamic vinegar
¼ teaspoon black pepper
juice of 1 lime
½ ripe avocado, peeled, pitted and cubed
1 tablespoon chopped fresh mint (optional)
3-4 cups dark leafy greens, divided into 2 bowls
Choose a protein topper for each salad: 2 ounces Crispy Coconut Chicken Strips*, veggie burger from frozen package such as Morningstar Farms, 1/2 cup of low-fat cottage cheese such as Friendship 1% whipped or muuna cottage cheese, 1 boiled whole eggs + 2 whites, 2-3 ounces of diced skinless rotisserie chicken breast, chicken or salmon burger from frozen package, 1 cup cooked quinoa-black bean mixture, 2-3 ounces cooked shrimp, 2-3 ounces of cooked lean sirloin/flank steak.
- In a bowl stir together strawberries, onion, vinegar, pepper, lime, avocado and mint.
- Divide mixture and spoon over each salad bowl.
- Add your favorite protein topper to each salad.
(142 calories and 5 g protein pre serving) + protein of your choice
*Crispy Coconut Chicken Strips
Makes 4 servings
½ cup oats or ground flaxseed meal
½ cup grated parmesan cheese
½ cup unsweetened coconut flakes
1 omega-3 fortified egg
8 ounces boneless, skinless chicken breasts cut into strips
1 tablespoon honey
- Preheat oven to 400 degree and coat a baking dish with cooking spray.
- If using oats, placed in a food processor and grind for 20 seconds.
- In a mixing bowl, combine ground oats or flaxseeds with cheese and coconut flakes.
- Beat egg. Dip chicken strips in egg and dredge in oat/flax mixture.
- Arrange chicken strips in a single layer on baking sheet, drizzle with honey and cook 10-15 minutes per side, until golden brown.
( 189 calories and 18 g protein per serving)
References: Cooking Well: Easy Meals @asksari (Instagram, Facebook) Cookinglight.com, Food & Nutrition Magazine.
Metabolism can be a tricky thing. Feed it too much, and it burns out. Your metabolism is only so powerful, and if you feed it too much, it won’t have enough energy to burn it all. This is why eating too much can cause weight gain.
Feed it too little, and it also burns out. This is why skipping a meal can be so damaging to your body. Every time you eat, your metabolism starts up and burns off whatever you eat. If you skip a meal, your metabolism won’t move for a while. During this time, you are not efficiently burning fat. Eventually, when you skip too many meals, it slows down entirely to conserve energy.
This is why eating 3+ times a day is best for weight loss. It’s also why breakfast is so important. Starting your metabolism early helps it stay running throughout the day. If you don’t keep it moving, you won’t be burning fat efficiently.
When you skip a meal, you’re also missing an opportunity to nourish your body. You are not doing it any favors by doing this. Skipping a meal can make it extremely difficult to reach your protein goals.
Skipping meals also makes it more likely for you to overindulge or overeat. If you let yourself get too hungry, you’re likely to grab whatever is nearby or eat too much at the following meal.
Lastly, skipping meals can drop your energy levels and blood sugar. Low energy levels means you are more likely to skip exercising. Fluctuations in blood sugar can cause sugar cravings and fat storage.
So, make sure to listen to your body and eat intuitively! Eat when you feel hungry, and pay attention to the signals your body is sending you.