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Broke & Chubby

Affordable and Appetizing

 

For most of my life, I've had a self diagnosed eating disorder called half-bulimia. I binge eat, but skip the purging part. I'm putting an end to that. 

 

Good news is, I love to cook. I am a firm believer in trying anything once. What I am not, is an innovative cook. I haven't really tried to develop my own recipes... until now! Woohoo! What I've found most frustrating, as a person who pretty much lives paycheck to paycheck, is that healthy food is really. friggin. expensive. Thanks, America. Now I'm on a mission: to make cheap, healthy and delicious meals. Seems simple enough, right? We will see!

  • Teriyaki-Glazed Ground Turkey and Couscous with Garlic-Roasted Green Beans and Mushrooms
    1 1/4 cup Couscous Medley (Trader Joe's, of course)
    1 3/4 cup of chicken stock -- seasoned with TJ's 21 seasoning salute
    1 lb lean ground turkey -- seasoned with chili powder, chili flakes, minced onion flakes, and garlic powder
    2 tbsp Soyaki glaze (TJ's yet again... also, fucking awesome)
    Enough green beans and mushrooms to cover a full baking tray
    3-4 chopped garlic cloves
    1 tbsp olive oil
     
    • Preheat your oven to 425
    • Bring chicken stock to a boil in a shallow pot/pan
    • Add couscous medley and let simmer for 10-15 minutes or until all the stock is soaked up
    • Mix your green beans, mushrooms, garlic and olive oil and put on your baking tray, cook for 7-8 minutes on one side, flip and do the same for the other side
    • While the couscous/veggies are cooking, season your turkey
    • Over medium/high heat, cook your ground turkey, piecing it into chunks (like you would making chili)
    • Once the couscous and turkey are done, combine them with the soyaki glaze and let simmer for 5 minutes or so to soak up the flavor
    • At this point, you should be able to take out your veggies and enjoy your meal :)

  • Sweet Potato Alfredo Pasta Bake
    Serves 6-8
    1 box pasta (I used some brown rice rotini noodles from Trader Joe's)
    2 large sweet potatoes
    2 tsp olive oil
    1 cup almond milk
    1 tbsp flour
    1/2 cup parmesan cheese
    1/2 cup light mozzarella
    2 cups spinach
    1/2 cup corn
     
    • Preheat your oven to 375
    • Stab your sweet potatoes a bunch of times & microwave them in 1 inch of water for 7-8 minutes
    • Cut off the ends of the sweet potatoes and dice them
    • Put the potatoes on a pan, coat them in olive oil
    • Cook for 15 minutes, turn and cook for 10-15 minutes
    • While this is going, bring water to a boil, cook pasta -- DO NOT COOK FULLY, you'll be baking it later and it will cook more. A little harder than al dente. 
    • In a large pan, bring milk to a boil
    • Lower heat to a simmer and SLOWLY add your flour, whisking to remove clumps
    • Turn off heat, add parmesan cheese (salt, pepper, other seasonings, etc.)
    • When the sweet potatoes are done, add them with the sauce you just created into a blended or food processor and pulverize it. It should be a very thick soup consistency. Add more milk if necessary.
    • Combine, sauce, spinach and corn and put in a pan, coat with mozzarella cheese and bake for 20-25 minutes 

  • Tofu Fried Rice
    Serves 4
    1 cup brown rice, fully cooked (preferably a day or two old, so it's crunchier)
    2 cups bell peppers, chopped
    1/2 cup onion
    1 package tofu (I used extra firm- I have no idea if it makes a difference)
    2 tsp vegetable oil/nut oil/any oil with a high smoking point
    1 tbsp teriyaki sauce
    Salt, pepper, red pepper flakes, cayenne pepper
    • Prep tofu- WARNING: THIS IS A BITCH, but necessary
      • Take the tofu out of the package and slice in into 1/2 inch-ish pieces. I had 8 total. Put those slices in a bowl so they all fit on one layer.
      • Bring a small pot of heavily salted water to a boil
      • Pour boiling water over tofu, let sit for 10-15 minutes
      • Take tofu out of water, put it on a dish towel and wrap it with another towel so it can drain all of the fluid
      • You're probably going to have to replace the towel
      • Google other directions because mine are terrible
    • Cook rice (seriously, invest in a $15 rice cooker-- worth it)
    • In a large pan or wok, cook peppers and onions over medium-high heat
    • Lower heat and add rice and teriyaki sauce, let cook for 10-15 minutes, stirring occassionally
    • While that's cooking, heat oil in a pan for the tofu on high heat
    • When the oil is heated, put tofu in the pan and let cook until the edges are browned (about 3-5 minutes)
    • Carefully flip and let cook on the other side for 2-4 minutes, or until brown
    • Combine tofu and rice!

  • Avocado Toast with Spinach & Eggs
    1 piece Ezekiel bread
    1/4 avocado
    A few pieces of spinach
    1 egg
    Salt & pepper to taste
    • Toast bread
    • While it's toasting, scramble an egg
    • Spread avocado on bread
    • Add spinach on top
    • Add eggs on top of that
    • Add salt and pepper to taste

  • Quinoa Burger with Mozzarella & Caramelized Onions
    4 Large Patties or 8 Small Pattties
    2 cups cooked tricolor quinoa
    1 egg
    1/3 cup bread crumbs (I used flax cereal, ground)
    1 can cannelini beans (black beans would work too!)
    Lots. Of. Seasoning. I went spicy, of course. But italian seasonings would work as well. Quinoa soaks in flavors when it cooks- add your seasoning to the water/broth!
    --
    (For a single serving)
    1/4 onion
    1 tsp olive oil
    1 pinch of salt
    1 pinch of sugar
    1/4 cup mozzarella
     
    • In a blender or food processor, combine beans, eggs and bread crumbs
    • In a large bowl, add mixture with quinoa
    • Let it sit in the fridge for 10-15 minutes
     
    • In a pan, heat olive oil
    • Add onions, let cook over medium heat for 10 minutes or so, add salt and sugar and cook for another 5 minutes
     
    • Remove onions from pan
    • Form a patty with the quinoa mixture, let cook on the pan over medium-high heat for 5 minutes per side (you'll see it get brown and crispy)
    • Once it's nearly done, add mozzarella and grilled onions, lower heat and cover for a minute or two until all the cheese melts

  • Dark Chocolate Chip Oatmeal Bites
    2 cups rolled oats
    2 scoops protein powder (I used cake batter to make it taste more like a cookie!)
    1 egg
    1 1/2 tbsp almond butter
    1 container of apple sauce (4 oz)
    1 pinch of baking soda
    1 pinch salt
    1 tsp cinnamon
    1 tsp vanilla extract
    A small handful of dark chocolate chips
    Stevia or sweetener to taste
     
    • Preheat oven to 350
    • Mix everything together, dry ingredients before wet ingredients will make your life easier, but it's not the end of the world
    • Cook for 12-15 minutes

  • Baked Pesto Tilapia with Creamed Spinach & Mashed Potatoes
    1 piece frozen tilapia 
    1 tsp pesto 
    2 tsp bread crumbs
    --
    1/2 pack frozen spinach (as dry as possible)
    1 tsp flour
    1/2 cup almond milk
    1 tsp parmesan
    --
    2 baby red potatoes
    1 clove garlic
    1/4 cup almond milk
    Salt and pepper
    Tilapia:
    • Preheat oven to 400
    • Coat one side of the tilapia with pesto, sprinkle bread crumbs
    • Put it in a tin foil "boat" - aka don't close it all the way because then your bread crumbs and stuff will stick to the foil
    • Cook for 15-20 minutes
    Creamed Spinach:
    • In a pan over medium heat, bring your almond milk to a boil
    • Lower the heat to simmer, slowly (seriously, you'll regret it if you don't), add your flour and whisk into the milk
    • Add your spinach, mix together and let sit for 5-8 minutes, stirring once or twice
    • Take off eat and mix in parmesan
    Mashed Potatoes
    • With a fork, poke a few holes in your potatoes
    • In a small pot, add potatoes and enough water to cover them, maybe an inch more
    • Let it boil for 5-10 minutes, or until your potatoes are soft
    • Strain any water, add almond milk and chopped garlic, heat over low-medium heat for a few minutes
    • Add salt & pepper to taste 

  • Vegetarian Southwest Quinoa Bowl
    Approximate Calories: 380
    WW Points: 6
    1/4 cup tricolor quinoa
    1/2 cup water (seasoned with cayenne pepper, onion powder, garlic powder, pepper)
    1 tsp extra virgin olive oil
    1/8 cup corn
    1/4 cup black beans
    1/4 cup red pepper
    1/8 cup avocado 
    • Using a rice cooker (my new best friend), combine quinoa with water and EVOO and set to cook. Or use a pot (boring!), combine the 3, bring to a boil and simmer
    • While that's cooking, char your corn and red pepper with cayenne pepper in a pan on medium heat, until its a little burnt
    • When your quinoa is almost fully cooked, you'll know because the water will be almost gone, add your beans, corn and red pepper and let cook for a couple minutes or until all the water is gone
    • Add avocado 

  • Ezekiel Bread French Toast
    Approximate Calories: 180
    WW Points: 3
    2 piece Ezekiel bread
    2 tbsp liquid egg white
    2 tbsp vanilla almond milk
    A few shakes of cinnamon
    1/4 tsp stevia
    • In a shallow bowl mix eggs, almond milk and stevia
    • Dip bread, both sides, in the mixture
    • Spray pan with baking spray (I used sunflower oil)
    • Let it get hot, place bread, shake on some cinnamon, and let cook for approximate 1 minute
    • Flip and do the same for the other side

  • Dark Chocolate Brownie Mug Cake
    Approximate Calories: 280
    2 tbsp flour
    1/4 scoop cake batter protein powder
    1/4 scoop chocolate protein powder
    1 tbsp peanut butter
    1 tbsp cocoa powder
    1/8 tsp baking soda
    10 drops liquid stevia (1 packet sweetener)
    10-15 dark chocolate chips
    1/2 cup almond milk
    • In a mug, mix dry ingredients
    • Add peanut butter, stir until it's nearly all mixed
    • Add almond milk slowly, stirring until thick but soupy. If need be, add more almond milk. Stir in chocolate chips.
    • Make sure you get everything at the bottom, dry bits at the bottom are a very unpleasant surprise.
    • Microwave for 60-90 seconds, I like mine a little soupy in the middle so I can mix it and it tastes just like a moist brownie! 

  • Winter Vegetable Lasagna with Turkey Sausage and Spinach Cheese Sauce
    Approximate Calories (per serving, serves 12): 300
    2 cups chopped onion
    4 garlic cloves, minced
    2 teaspoons olive oil, divided
    2 cups chopped zucchini (about 8 ounces)
    2 cups chopped mushrooms
    2 cups thinly sliced carrot (about 8 ounces)
    1 teaspoon salt, divided
    1 lb ground turkey
    1/2 cup all-purpose flour (about 2 1/4 ounces)
    3 1/2 cups almond milk
    1 cup (4 ounces) grated fresh Parmesan cheese, divided
    1/4 teaspoon freshly ground black pepper
    1 package spinach
    1 1/2 cups non-fat cottage cheese
    2 cups (8 ounces) preshredded part-skim mozzarella cheese, divided
    12 precooked lasagna noodles (I used Trader Joe's no-pre-cook noodles)
    I made a similar recipe to this a month or two ago, I got some help from the woman over at this site --->  Garden Style Lasagna
     
    I'll copy and paste her instructions here: 
     
    • Preheat oven to 375°.
    • Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 4 minutes or until lightly browned. Add garlic; sauté 1 minute. Spoon onion mixture into a large bowl.
    • Heat 1 teaspoon oil in pan over medium-high heat. Add zucchini; sauté 4 minutes or until tender and just beginning to brown. Add to onion mixture.
    • Heat remaining 1 teaspoon oil in pan over medium-high heat. Add sliced carrot; sauté 4 minutes or until tender. Add chopped mushroom; sauté 4 minutes or until crisp-tender. Add to onion mixture. Sprinkle with 1/2 teaspoon salt; toss well to combine.
    • In the same pan, cook the ground turkey. Crumble it enough that it's easy to spread throughout the layers.
    • Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly. Remove from heat. Add 1/2 cup Parmesan, remaining 1/2 teaspoon salt, pepper, and any additional seasoning; stir until smooth. Stir in spinach.
    • Combine cottage cheese and 1 1/2 cups mozzarella; stir well. Spread 1/2 cup spinach mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over spinach mixture in dish; top with half of cottage cheese mixture (about 1 1/2 cups), half of vegetable mixture (about 2 1/2 cups), add some ground turkey, and about 1 cup spinach mixture. Repeat layers, ending with noodles. Spread remaining spinach mixture over noodles, add the remaining turkey; sprinkle with remaining 1/2 cup Parmesan and remaining 1/2 cup mozzarella.
    • Cover and bake at 375° for 20 minutes. Uncover and bake an additional 20 minutes or until cheese is bubbly and beginning to brown. Let stand 10 minutes before serving.

  • Lemon Pepper Tilapia with Roasted Rosemary & Garlic Potatoes and Crispy Asparagus
    Approximate Calories: 290
    1 piece tilapia
    2 slices lemon
    Pepper
    Red pepper flakes
    2 tsp olive oil
    3 small potatoes (I used TJ's potato medley, purple potatoes included- yum!)
    Rosemary
    1/2 clove garlic
    Asparagus
    • Preheat oven to 425
    • Cut potatoes into fourths
    • Drizzle with 1 tsp olive oil and rosemary along with crushed garlic
    • Put them in the oven for 35-45 minutes, I like them crispier
    • While those are cooking, put the tilapia on a sheet of tin foil (big enough to wrap it in) - squeeze two lemon slices, add pepper and red pepper flakes, wrap in foil
    • On another baking sheet, drizzle asparagus with 1 tsp olive oil, put the tilapia on the baking sheet as well
    • Lower the temp to 375, bake the tilapia for 20-25 minutes, asparagus for 15-20 

  • Zucchini Noodle Stir Fry with Shrimp
    Approximate Calories (per serving, serves 4): 185
    4 zucchinis
    12 grams (a few handfuls) frozen shrimp
    1 red pepper
    1 green pepper
    1 onion
    1/2 cup shredded carrot
    2 tbsp low sodium soy sauce
    2 tbsp teriyaki sauce
    • Combine peppers, carrot and onion in a large pan, cook over medium heat for 5 minutes
    • While these are cooking, make your "noodles" - (there's a glorious invention called a spiralizer that can make noodles out of zucchini or potatoes, etc, with just the spin of a handle!) 
    • Add 1 tbsp soy sauce to veggie mix, continue cooking for 2-3 minutes
    • Add shrimp and 1 tbsp teriyaki
    • When the shrimp are fully cooked, add zucchini noodles and remaining soy and teriyaki sauce, cook for additional 5-8 minutes

  • Roasted Sweet Potato Soup
    Approximate Calories (per serving, serves 8): 130
    6 medium sized sweet potatoes, chopped
    1/2 tbsp rosemary
    2 tbsp olive oil
    4 cups low-sodium chicken broth
    1 1/2 cups chopped onion (1 small onion)
    2 cubes dorot garlic (2 cloves)
    1/2 tsp cinnamon
    1 tsp chili powder
    1 1/2 cups almond milk
    2 tbsp BBQ sauce 
     
     
    • Pre-heat oven to 400
    • Dice sweet potato, place on baking sheet, drizzle oil and rosemary on top
    • Cook for 30-40 minutes, until soft and slightly browned
    • While the potatoes are roasting, brown the onion over medium heat, add garlic
    • In a large pot, combine onion with broth, cinnamon and chili powder, bring to a boil, simmer for 10-15 minutes
    • Add the roasted sweet potatoes and cook on low heat for 5-10 minutes.
    • In 3-4 batches, run the mixture through a blender until smooth
    • Using the blended mixture, add almond milk and BBQ sauce and stur until fully combined.
    • Add salt and pepper to taste

  • Chocolate Chip Banana Bread Oatmeal
    Approximate Calories: 250
    1/2 cup water
    1/2 cup almond milk
    1/2 cup oats
    1/2 banana
    1/4 tsp vanilla extract
    1/4 tsp cinnamon
    ...10 dark chocolate chips? 
     
    • Bring your water/almond milk to a boil
    • Add oats, reduce head to low-medium
    • Stir occassionally until it's no longer liquidy, add smushed banana, vanilla extract and cinnamon
    • Mix thoroughly, add chocolate chips

  • Zucchini Noodles with Turkey Meat Sauce
    Approximate Calories (per serving, serves 3): 320
    3 zucchinis
    1 lb lean ground turkey
    2 tbsp seasoning of your choice, I used Trader Joe's 21 Seasoning Salute
    1/2 onion, chopped
    1 red pepper, chopped
    1/2 green pepper, chopped
    4 cloves garlic, finely chopped
    1 cup marinara sauce
     
    • Add half seasoning and turkey together in pan, cook over medium-high heat until fully cooked
    • Remove the turkey but keeping the juice, add your onion, peppers and garlic and cook over medium heat for 7-10 minutes
    • While that's cooking, peel your zucchini until you reach the seeded part. If you have a mandolin (not the string instrument), use that. I'm poor so I don't. I used a hand peeler and didn't cut myself once!
    • Add turkey and marinara sauce into the pan with the veggies, add remaining seasoning and let simmer for 5 minutes or so.
    • Microwave your zucchini "noodles" for 2-3 minutes. That's it. No cook noodles. Score. 

  • Spaghetti Squash Boats with Chicken, Spinach, Mushrooms and Roasted Pepper Sauce
    Approximate Calories per serving (serves 2): 425 (with cheese: 585)
    1 spaghetti squash
    2 chicken breasts (with garlic salt) 
    4 cups spinach
    1 cup chopped mushrooms
     
    Sauce:
    2 red peppers
    1/2 cup fat free greek yogurt
    1/2 tbsp olive oil
    Salt, pepper, chili powder to taste
    • Preheat oven to 400
    • Cut your spaghetti squash in half (good luck!)
    • Along with your whole peppers, place on baking pan inside down, cook for 30-40 minutes
    • Cut chicken into bite size pieces, coat with a little olive oil and garlic salt and cook on stovetop for 4-5 minutes and flip for another 4-5 minutes or until fully cooked
    • In a separate pan, cook mushrooms and spinach together over low heat until spinach has fully wilted
    • For the sauce! Take your peppers out of the oven after 20-25 minutes. 
    • Remove the skin and seeds from your peppers and cut into strips. Be careful, they'll be hot!
    • In a food processor/blender, mix peppers, yogurt, oil and seasoning. 
    • ​Add some parmesan cheese for a thicker consistency. 
    • When the spaghetti squash is done, fork it until it's noodle-y, mix in chicken, roasted red pepper sauce,  spinach and mushrooms, top with cheese if you'd like.
    • Bake for another 8-10 minutes or until cheese has slightly browned
     

  • South of the Border Chicken Chili
    Approximate Calories  per serving (serves 8): 215
    4 cups low-sodium chicken broth
    2 chicken breasts (boiled and shredded)
    2 cans cannellini beans
    1 green pepper
    1 red pepper
    1 yellow pepper
    1 cup chopped onion
    4 finely diced jalapeno peppers
    1 cup corn
    1 tbsp cayenne pepper
    1 packet chili seasoning
    • Combine your chopped peppers, onion and corn into a pan with cayenne pepper, cook over low-medium heat for 7-10 minutes
    • ​Combine chicken broth, beans and shredded chicken in a large pot over low heat. 
    • Once the peppers/onion/corn are done, they should still be a little crunchy, add them to the large pot and mix with the packet of chili seasoning 
    • Let simmer for at least an hour. The longer the better.

  • Chocolate Chip Cake Batter Mug Cake
    Approximate Calories: 200
    2 tbsp whole wheat flour
    1 tbsp almond butter
    1/2 scoop cake batter protein powder
    1 tbsp chocolate chips
    1/2 tsp baking soda
    1/4 tsp stevia/sweetener
    1/2 cup almond milk (maybe less)
    • Mix dry ingredients in a big mug
    • Add in wet ingredients, saving milk for last
    • Slowly add in milk and stir, making sure you get all the dry ingredients mixed in around the edges
    • The batter should be a thick, soupy consistency
    • Microwave for 1 minute or until fully (or almost fully if you want it like more of a lava cake- yum) cooked

  • Asian Turkey and Broccolini Meatballs
    Approximate Calories per serving (serves 4): 200
    1 lb lean ground turkey
    1 cup chopped broccolini (or broccoli)
    1 tbsp soy sauce
    1 tbsp teriyaki sauce
    1/2 cup oats
    • Preheat your oven to 400
    • Cook your broccolini for a few minutes over medium heat
    • In a large bowl, mix turkey, broccolini, oats, soy sauce and teriyaki sauce
    • Put down foil on your baking tray, spray, bake for 15-20 minutes

  • Holy Shit I've Missed You Breakfast Potatoes
    Approximate Calories: 280 (worth every bite)
    4 baby red potatoes
    1/2 cup chopped onion
    4 cloves chopped garlic
    1/2 tbsp olive oil
    1/2 tbsp coconut oil
    • Preheat oven to 400
    • Dice potatoes
    • Combine potatoes, onion, garlic and oil
    • Spray pan with cooking spray (coconut oil rocks), spread out potatoes
    • Cook for 20 minutes, flip and raise the temperature to 500 and cook for another 15-20 minutes or until they're at the crispiness you like!

  • Fall Vegetable Lasagna
    Approximate Calories (per serving, serves 12): 252 - Yes. I'm serious.
    2 cups chopped onion
    4 garlic cloves, minced
    2 teaspoons olive oil, divided
    2 cups chopped zucchini (about 8 ounces)
    2 cups chopped yellow squash (about 8 ounces)
    2 cups thinly sliced carrot (about 8 ounces)
    2 cups chopped broccoli (about 6 ounces)
    1 cup corn 
    1 teaspoon salt, divided
    1/2 cup all-purpose flour (about 2 1/4 ounces)
    3 1/2 cups almond milk
    1 cup (4 ounces) grated fresh Parmesan cheese, divided
    1/4 teaspoon freshly ground black pepper
    1 package spinach
    1 1/2 cups non-fat cottage cheese
    2 cups (8 ounces) preshredded part-skim mozzarella cheese, divided
    12 precooked lasagna noodles (I used Trader Joe's no-pre-cook noodles)
    I can't take credit for this recipe. I added some corn, substituted almond milk and used non-fat cottage cheese and light mozzarella so the calories may differ...  but the credit goes to the person who created this:  Garden Style Lasagna
     
    I'll copy and paste her instructions here: 
     
    • Preheat oven to 375°.
    • Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 4 minutes or until lightly browned. Add garlic; sauté 1 minute. Spoon onion mixture into a large bowl.
    • Heat 1 teaspoon oil in pan over medium-high heat. Add zucchini and yellow squash; sauté 4 minutes or until tender and just beginning to brown. Add to onion mixture.
    • Heat remaining 1 teaspoon oil in pan over medium-high heat. Add sliced carrot; sauté 4 minutes or until tender. Add chopped broccoli; sauté 4 minutes or until crisp-tender. Add to onion mixture. Sprinkle with 1/2 teaspoon salt; toss well to combine.
    • Place flour in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly. Remove from heat. Add 1/2 cup Parmesan, remaining 1/2 teaspoon salt, pepper, and any additional seasoning; stir until smooth. Stir in spinach.
    • Combine cottage cheese and 1 1/2 cups mozzarella; stir well. Spread 1/2 cup spinach mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over spinach mixture in dish; top with half of cottage cheese mixture (about 1 1/2 cups), half of vegetable mixture (about 2 1/2 cups), and about 1 cup spinach mixture. Repeat layers, ending with noodles. Spread remaining spinach mixture over noodles; sprinkle with remaining 1/2 cup Parmesan and remaining 1/2 cup mozzarella.
    • Cover and bake at 375° for 20 minutes. Uncover and bake an additional 20 minutes or until cheese is bubbly and beginning to brown. Let stand 10 minutes before serving.

  • Peanut Butter and Chocolate Muffin Tops
    Approximate Calories (per muffin top, makes 18): 65
    1/2 avocado
    2 bananas
    2 cups chocolate protein powder
    1 tbsp cocoa powder
    3 tbsp peanut butter
    2/3 cup oats
    5 drops liquid stevia 
    • Preheat oven to 350
    • Mix your avocado and banana 
    • Add in oats, protein powder, cocoa powder, peanut butter and stevia
    • Spray a baking sheet (I used coconut oil), place tablespoonfuls of batter and bake for 15-20 minutes

  • Baked Turkey and Spinach Meatballs
    Approximate Calories (per serving- recipe serves 4): 220
    1 lb lean ground turkey
    1/2 bag spinach (3 cups maybe?) - chopped
    1/4 cup onion - finely chopped
    1/4 cup panko
    1 egg
    2 tbsp italian seasoning
    Salt, pepper, additional seasoning to taste
    • Preheat your oven to 400
    • In a large bowl, mix your turkey, panko and egg
    • Add spinach, onion and seasoning
    • Use your hands to form the meatballs. I made about 20 smaller ones, maybe an inch in diameter.
    • Put down aluminum foil on your baking tray and some baking spray
    • Bake for 20-25 minutes 

  • Teriyaki Chicken with Pineapple Corn Salsa
    Approximate Calories: 280
    4 oz chicken (deck of cards)
    1 tbsp teriyaki sauce
    1/2 tbsp soy sauce
    1 tsp red pepper flakes
    1/2 tbsp coconut oil
    1/4 cup corn and chili salsa (Trader Joe's, but you can easily make your own with some canned corn and chili flakes)
    1/4 cup pineapple 
    • Quick marinade or real marinade (I let mine sit for 3 hours or so) the chicken in a baggy with the teriyaki sauce, soy sauce and red pepper flakes.
    • Heat 2 pans over medium heat.
    • Place coconut oil in the pan, let it melt, and add in your chicken. Oil may go a-flying. Prepare yourself and lower the heat. Cook for a few minutes, flip and cook for a few more minutes.
    • While the chicken is cooking, mix the pineapple with the corn salsa in the other pan. You can of course just eat the salsa cold but I think the flavors meld together when you heat them up.

  • Pesto Spaghetti Squash and Panko Crusted Chicken
    Approximate Calories (per serving): 470
    This recipe serves 4-6 people
    2 medium spaghetti squashes (squashi?)
    Salt and pepper
    1/2 cup olive oil
    12 frozen basil cubes (by Dorot... so easy)
    4 frozen garlic cubes
    2 tbsp grated parmesan cheese
    1/2 tsp kosher salt
    Optional: 2 tbsp finely chopped pecans or pine nuts
    2 chicken breasts
    2 eggs
    1 cup panko
    1/4 cup grated parmesan
    2 tsp red pepper flakes
    1 tbsp Mrs. Dash of your choice, I mixed a Mesquite with an Italian seasoning
     
    • Preheat your oven to 400
    • Cut your spaghetti squash in half. Warning: THIS IS AN ENORMOUS PAIN IN THE ASS. I recommend stabbing it on the side in the middle, cutting it vertically and basically prying it open while fighting back tears.
    • Scoop out all the seeds and coat the inside with some olive oil, salt and pepper.
    • Put it in the oven on a baking sheet, oiled-sde down. 
    • Cook for 45-50 minutes.
    • Prep your chicken. I cut mine into bite size pieces.
    • Set out your egg wash in one bowl and panko, parmesan and seasoning in another.
    • Dip the chicken in the egg, roll it in the panko topping. Put it on a baking sheet with some spray and tinfoil if you don't feel like doing more dishes.
    • Put it in the oven with the squash. Little pieces will take about 20 minutes, a breast will take 35-40. 
    • While those two bad boys are cooking, make your pesto.
    • Mix your oil, basil, garlic, 2 tbsp of parmesan and salt. Blend the shit out of it. Add salt and pepper if needed.
    • When your squash is done, flip it over so the oiled side is up and let it sit for 5-10 minutes. 
    • Afterward, using a fork, lightly scrape the sides of the squash. Although I saw everywhere online to do it the long way, the way to make longer strands was the shorter way. Hamburger style as opposed to hot dog style, if you catch my drift.
    • In a large pan, mix your spaghetti and pesto and heat it up over low-medium heat for 5 minutes so it's not awkwardly luke warm. 
     

  • No-Bake Chocolate Peanut Butter Protein Balls
    Approximate Calories: 190
    1 cup oats
    1/2 cup peanut butter
    1 tbsp honey
    2 tbsp ground flax
    1/4 cup protein powder (I used Body Fortress, 1 scoop)
    10 drops liquid stevia (substitute with a tsp of sweetener)
    1/2 tsp cinnamon
     
    • Mix all your ingredients together in a bowl.
    • Pack the mixture into little balls, should make about 10 the size of... a large bouncy ball? 
    • You can eat them right away and keep them in the fridge or freezer for later.

  • Rigatoni with Spicy Italian Turkey Sausage Sauce
    Approximate Calories: 475 
    I made this in bulk for a week, approximately 6 servings.
    1 box rigatoni
    16 oz ground turkey
    1 medium red pepper 
    1 medium green pepper
    1/2 onion
    1 clove garlic
    1 jar marinara sauce (my roommate's dad makes homemade sauce- AMAZING)
    2 tbsp italian blend seasoning
    1 tbsp red pepper flakes
    1 tsp cayenne pepper
    • Boil your water for the pasta, put the pasta in whenever it's ready. You know how to make pasta, hopefully. 
    • Chop your peppers, onions and garlic into small-medium places
    • In a large pan, start cooking your turkey with the italian seasoning over medium heat until it browns
    • While that cooks, throw all your veggies/garlic into another medium pan and let them cook over medium heat for 5-10 minutes. I like them weller done.
    • Combine your ingredients from the two pans and add sauce, red pepper flakes and cayenne pepper, along with salt and pepper to taste.
    • Let the sauce simmer for 10 minutes or so then pour it over your pasta. Yum.
    • This makes a hell of a lot of food, save it for the week! 
    • Re-heating tip: If you choose to microwave it, put a wet paper towel over your bowl to keep the ingredients from drying up. 

       

  • Chocolate Peanut Butter Mug Cake and Homemade Frozen Yogurt
    Approximate Calores: 200
    1 tablespoon cocoa powder
    3 tablespoons powdered peanut butter (DID YOU KNOW THIS EVEN EXISTED!?)
    1 tsp brown sugar
    1/4 tsp baking powder
    2 tsp coconut oil
    3 tbsp almond milk
    1/4 tsp  vanilla extract
     
    1 container greek yogurt (1 cup)
    1 scoop protein powder
    • Mix your greek yogurt and protein powder
    • Let sit in freezer for 30 minutes to an hour minimum. The longer, the more like actual froyo. 
     
    • Mix your cocoa powder, powdered peanut butter, sugar and baking powder together.
    • Add in your oil, almond milk and vanilla extract.
    • This. Will. Be. Bitter. I personally like bitter chocolate, so I enjoyed it. Feel free to add more sweetener if that's not your cup of tea.
    • Microwave for a minute 30, maybe more depending on the microwave.
    • Drop a scoop of your froyo on top, watch it melt and enjoy :)

  • Quinoa "Fried Rice" with Shrimp
    Approximate Calories: 500
    1/4 cup quinoa (cooked)
    3 oz shrimp (approx. 10 medium shrimp)
    1/2 red pepper (finely chopped)
    1/8 onion (finely chopped)
    1/2 cup edamame
    1 tbsp soy sauce - low sodium!
    1 tsp teriyaki sauce
    1/2 tbsp canola/vegetable oil
    1 tsp red pepper flakes
    Salt, pepper, garlic powder to taste
     
    • Do a quick marinade on your shrimp using red pepper flakes, soy sauce and teriyaki. It doesn't have to be specific measurements and it doesn't have to be a lot, just enough to lightly coat them.
    • Chop up your peppers and onions, put them on medium heat for 5 minutes
    • Add shrimp to the pan
    • Cook 2-3 minutes on each side (not fully cooked is fine, they'll stay in the pan.
    • Move to high heat then add quinoa, edamame soy sauce, teriyaki sauce and oil (now would be a good time for garlic powder if you so desire)
    • Cook and move around regularly so it doesn't stick to the pan for 7-10 minutes. You want it to be crunchy, but you don't want anything to burn.
    • Stir in some red pepper flakes, salt and pepper. 

  • photo 3.JPG
    Cauliflower Pizza Crust
    Lunch: 10/13/13
    Approximate Calories: 175 per serving. Recipe makes a 12 inch pizza (2 servings)
    With sauce, additional cheese, chicken and sun dried tomatoes: 350 calories per serving
    1 bag Trader Joe's Cauliflower florets (so... a medium head of cauliflower)
    1/4 cup shredded parmesan
    1/4 cup shredded mozzarella
    1 tbsp italian seasonings
    • Preheat the oven to 425 and put a baking sheet in the oven. 
    • Using a food processor, turn your cauliflower heads (stems tend to chunk up the mixture) into "cauliflower snow." You'll know when you see it.
    • After the cauliflower is all snowy, microwave it for 4-5 minutes. 
    • Let it sit out on a large bed of paper towels or if you have a super thin towel, that'd be even better.
    • When it's not scolding hot, ring out the cauliflower. You'll have a surprisingly large amount of liquid left over. 
    • Mix the cauliflower with the cheese and seasoning, then add the egg. It's easiest, and more fun, to do this with your hands.
    • Take your baking sheet out of the oven, then put some wax paper on it, then some oil on that.
    • Flatten your "dough" onto the wax paper. 
    • Bake for about 10 minutes. It'll be golden brown. 
    • Add any sauce, cheese, toppings you want. Lower to 400 and bake for another 10 minutes.
     
    SAUCE
    • 1/3 cup coconut cream
    • 1 head of garlic, roasted (375 for 25 minutes)
    • 1/2 tsp thyme

  • Butterless Alfredo Sauce
    Dinner 10/8/13
    Approximate Calories: 100 per serving, this recipe easily serves 4
    With Dreamfield's angel hair pasta and Sam's Club tilapia pictured: 500 
     
    1 tbsp extra virgin olive oil
    1 clove finely chopped garlic (1 tbsp from the jar works just fine)
    1/4 red pepper, finely chopped
    1 cup unsweetened almond milk (or whatever milk you desire)
    1/2 cup chicken broth (vegetable works too)
    1/4 cup flour
    1/4 grated parmesan cheese
    Salt, pepper, red pepper flakes/any other italian seasonings to taste
     
    • Place olive oil, red pepper and garlic in a saucepan over medium heat
    • Let the garlic get darker in color, but don't let it burn
    • Add milk and chicken broth, stir
    • Slowly add the flour (a spoonful at a time) and whisk into the mixture until smooth
    • Add parmesean cheese and whisk until fully combined
    • Add salt, pepper, red pepper flakes, etc until you like how it tastes
    • Let sit for just a few minutes to thicken
    • If it needs it, add some more flour or cheese to thicken the sauce

  • Flourless Blueberry Muffins
    Breakfast 10/4/13
    Approximate Calories: 225 per serving
    2 cups oat flour
    1 cup oats
    1 cup almond milk
    1 cup blueberries
    1 tsp cinnamon
    2 tsp baking powder
    2 tsp vanilla extract
    1 tsp salt
    1/2 cup canola/coconut/vegetable oil
    2 tbsp honey
    2 eggs
    2 tbsp ground flax seed
    1/4 cup honey roasted almonds
    • Preheat the oven to 350.
    • Mix all of your dry ingredients in a bowl.
    • Mix all of your wet ingredients except milk together in a seperate, larger bowl. 
    • Add the dry to the wet and mix until fully combined, then add in the milk.
    • Let sit for a few minutes to thicken up.
    • Add blueberries (or whatever you desire, banana pieces, chocolate chips, dried fruit, pick your poison) and mix with a spoon or spatula.
    • Put in the oven for 20 minutes, remove and add a drizzle of honey on top.
    • Bake for another 5 minutes or until fully cooked. 
     

  • Picante Turkey Stuffed Sweet Potatoes
    Dinner 10/2/13
    Approximate Calories: 375 per serving
    2 sweet potatoes
    1 lb ground turkey
    1/2 red pepper
    1/2 green pepper
    1/4 onion
    1/2 glove garlic
    2 tbsp Frank's Red Hot Sauce
    1 tbsp BAM seasoning
    1 tsp red pepper flakes
    1 tsp fiery seasoning
    • Preheat the oven to 425 degrees.
    • Using a fork, poke a bunch of holes in your potatoes.
    • Put the potatoes in a dish, fill with maybe 1/4 inch of water, microwave for 8 minutes or so, until they're pretty soft.
    • While the potatoes are microwaving, start cooking your turkey over medium heat.
    • Add the seasonings and hot sauce onto the turkey.
    • Let cook almost fully (just a wee bit pink), add the peppers, onion and garlic into the pan. 
    • Wrap your potatoes in tin foil and put them in the oven for 8-10 minutes.
    • Mix all of the ingredients in the pan, cook fully.
    • Cut the potatoes in half, mush the insides with a fork.
    • Add the spicy turkey concoction inside and cook for another 5 minutes.
    • (Now would be the time to add cheese if you want it.) 

  • Tilapia Tacos with Grilled Peach Salsa
    Dinner 9/29/13
    Approximate Calories: 480
    Tilapia fillet
    1 peach
    1/4 medium red onion
    1 chili pepper of your choosing
    1/2 medium cucumber
    1/4 avocado
    1 flour tortilla (I didn't have corm, otherwise I would've used that... healthier!)
    1 tbsp chili powder
    1/2 tsp garlic powder
    Salt and pepper to taste
    Prep: 
    • Heat up the grill on high heat
    • Cut peaches in half and remove pit, season with chili powder
    • Peel cucumber and chop it finely
    • Chop red onion finely and combine with cucumber
    • Slice avocado 
    • Put tilapia on tin foil and coat with a little salt, pepper and chili powder
     
    Grilling:
    • Put peaches skin side down on the grill, away from the flame, flip after 3-4 minutes
    • Put whole poblano pepper on grill, turn every couple minutes until its charred
    • Put tilapia (still on tinfoil) on the grill - no need to turn it, grill it until the fish turns white, about 15 minutes
    • Leave the grill open
     
    Final Steps
    • Once the peaches are done and poblano are done, chop them finely, add them to the cucumber/red onion mixture, mix it up. 
    • When the fish is almost done, put the tortillas on the grill to warm them up, flip after a minute
     
    Place all the ingredients on the tortilla and enjoy. Messy, but delicious. 

  • Triple Berry Protein Shake
    Breakfast 9/27/13
    Approximate Calories: 200
    1 cup mixed berries (raspberries, blackberries, blueberries)
    1/2 cup almond milk
    1/2 cup non-fat cottage cheese
    1 scoop Trader Joe's chocolate whey protein powder
    1 tsp sweetener (I used splenda)
    • I admit, it took me a while to figure out the right order to add ingredients into a blender. I also have to flip mine upside down so it screws me over.
    • Add milk
    • Add powder and sweetener
    • Add cottage cheese
    • Add berries
    • Blend, blend, blend. Add ice if you so desire. 

  • photo 4.JPG
    Buffalo Chicken, Corn & Quinoa Wrap
    Dinner: 9/26/13
    Approximate Calories: 475
    1 cup quinoa
    4 oz pulled chicken (deck of cards size)
    Canned corn
    1 tbsp cayenne Pepper
    3 tsp Frank's Red Hot Sauce
    1 slice Provolone
    1 tbsp Ranch Dressing
    Quinoa:
    • 1 cup - rinsed (you'll have lots of leftovers!)
    • Add it into large pan and put on the stovetop over medium heat so the water evaporates
    • Add 2 cups of water, bring to a boil then let simmer -covered- for 15 minutes on lowest heat
    • Remove from heat and sit for 5 minutes -covered , after that, run through quinoa with a fork to "fluff" it
     
    • Drain corn and put it in a pan with cayenne pepper
    • Put on medium-high heat, stir around with a wooden spoon every few minutes until it looks almost burnt
     
    • Mix chicken and Frank's sauce
     
    • Set up your wrap: add provolone, ranch, chicken, corn and a couple scoops of quinoa! 

  • Soy Glazed Grilled Chicken & Veggies
    Dinner: 9/24/13
    Approximate Calories: 450
    Bone-in chicken breast
    1 tbsp Kikkoman Sweet Soy Glaze
    Green pepper, red pepper, onion, green beans
    1 tbsp olive oil
    1 tbsp garlic
    1 tsp ginger powder
    Salt & pepper to taste
    • Heat up the grill - medium heat
    • Throw the chicken on, without the glaze
    • Chop up your veggies into strips
    • For the onions and peppers, coat them lightly in olive oil and garlic with a little salt and pepper
    • For the green beans, use the remaining olive oil and ginger powder
    • Place all of the veggies on aluminum foil and throw 'em on the grill
    • After about 10-15 minutes, glaze your chicken and flip it, then glaze the other side
    • Cook for another 15 minutes or so, the inside temperature should reach about 165 degrees 
    • Note: This is for BONE IN chicken, for boneless, you'll probably only have to grill it for 4-7 minutes on each side.

  • Savory Shrimp & Basmati Rice
    Dinner: 9/23/13
    Approximate Calories: 290
    Frozen Shrimp - 6 oz. - 15 medium sized
    1/2 cup basmati rice
    Trader Joe's coconut oil spray
    1 tbsp Emeril "BAM" seasoning or... my roommate Emily's dad's version
    1 tsp red pepper flakes
    1 tsp curry powder
    • Thaw shrimp
    • Boil 1/2 cup rice with 1 cup water, let simmer 10-15 minutes, stir halfway through, add in red pepper flakes and curry powder
    • Coat shrimp in BAM seasoning
    • Spray pan with coconut oil,  put on low to medium heat, cook shrimp 3-4 minutes on each side

  • Wannabe Chicken Nuggets
    Dinner 9/21/13
    Approximate Calories: 323 per serving (not incuding mashed potatoes and green beans)
    2 Chicken Breasts (or 3 small ones!)
    1 cup oats
    1 egg
    1 egg white
    1 tsp cayenne pepper
    1 tsp red pepper flakes
    1 tsp fiery seasoning
    Salt & pepper to taste
    • Preheat the oven to 400 degrees
    • Cut chicken into nugget sized pieces
    • Using a blender/food processor (I use a magic bullet), blend the oats and seasoning to create a flavored flour
    • Whip up your eggs in a bowl
    • Dip the chicken into the eggs, then into the oatmeal flour
    • Place onto a baking sheet with a little cooking spray
    • After you've put the nuggets onto the sheet, spray some more cooking spray on top
    • Bake them for 10 minutes or so, flip them and bake for another 3-5
     

  • Oatmeal-Banana Pancakes
    Breakfast: 9/19/13
    Approximate Calories: 200
    1/2 cup oats
    1/3 cup water
    1 banana
    1 egg
    1/4 tsp cinnamon
    • Turn your oats into oat flower by using a food processor or blender. 
    • Add wet ingredients. I'd recommend chopping up your banana into fine pieces. 
    • Blend until it's a thick, soupy consistency.
    • Cook for about 30-45 seconds on each side over medium heat on a non-stick pan.

  • Stovetop Tilapia Burgers
    Dinner: 9/18/13
    Approximate Calories: 350
    Frozen tilapia
    1/4 cup panko
    1/2 egg
    1 tsp garlic
    1 tsp McCormick Fiery Seasoning
    A pinch of salt and pepper
    2 tsp olive oil
    • Thaw the tilapia. I usually just sit it in a bowl of room temperature water for a half hour or so. 
    • Cut it up into small pieces. What size? Whatever size your blender/food processor can handle.
    • Add tilapia, panko, egg, garlic, seasoning with a little salt and pepper and blend. Shouldn't take more then a couple minutes to get to the consistency you want.
    • Heat the olive oil in a non-stick pan over medium heat.
    • Form the tilapia into a patty and cook on each side for 4-5 minutes. The edges should turn white, that's when you know to flip it. 

  • Baked Oatmeal Crusted Chicken
    Dinner: 9/15/13
    Approximate Calories: 400
    1 chicken breast
    1/2 cup quaker oats,
    1 tsp cayenne pepper
    1 tsp red pepper flakes
    1 tsp cinnamon
    1/2 tbsp olive oil
     
    • Preheat your oven to 375 degrees.
     
    • Combine all of your dry ingredients into a bowl. 
    • Lightly coat your chicken breast in olive oil.
    • Dip your chicken breast into the dry mixture and pat it in so it's fully covering every bit of the chicken.
     
    • Brush a little non-stick (spray, oil, whatever works- you don't need much) on your pan.
    • Place chicken in the pan. 
    • Drizzle honey (optional) 
     
    • Bake for 30 minutes, flipping halfway through.

  • Tuna, Egg & Avocado Salad
    Dinner: 9/14/13
    Approximate Calories: 170 per serving
    4 eggs
    1 can chunk tuna (in water)
    1 avocado
    1/2 tbsp Flax
    Salt & Pepper, seasonings
     
    • Boil water with 1 tsp salt and add eggs
    • Let eggs boil for 10 minutes
    • Remove eggs and put them in a bowl of ice water, let sit for 5 minutes, remove
    • Chop up finely
     
    • Chop up avocado and add to the egg mixture
    • Add tuna and mix together with salt, pepper, flax and whatever seasonings
     
    Obviously this is a large portion. For dinner, I took a couple scoops and put them in an Olé fiber wrap, which I love because they have that sticky consistency like Chipotle's wraps therefore actually seal the ingredients inside.

  • Quinoa & Lean Beef Stuffed Peppers with Roasted Cauliflower
    Dinner: 9/12/13
    Approximate Calories: 520
    Bell Peppers
    Trader Joe's Quinoa
    Lean beef
    Smoked Gouda
     
    Cauliflower
    Salt, pepper, garlic, lemon juice, "fiery" seasoning
    Olive oil
    Parmesan cheese
    • Pre-heat the oven to 400 degrees
    • Coat the cauliflower with seasoning and oil
    • Spread on a baking sheet over wax paper
    • Bake for 10 minutes
    • Add parmesan
     
    • Lower the heat to 350
    • Cut the tops of the peppers off, remove the seeds and bitter white parts
    • Fully cook the beef on the stovetop
    • Add in quinoa and mix until fully combined
    • Stuff peppers with the mixture 
    • Cook for 30 minutes, make sure to leave the cauliflower in the oven!
    • Add smoked gouda, cook for 5-10 minutes until fully melted

  • Pan Seared Tilapia, Mashed Potatoes and Green Beans
    Dinner: 9/11/13
    Approximate Calories: 450
    Frozen tilapia
    1/8 cup flour + spicy seasonings  + flax seed
    2 tsp olive oil
    2 baby red potatoes
    Frozen green beans
     
    • Heat the oil on medium
    • Cook tilapia, about 4-5 minutes per side
     
    • Microwave potatoes for 3 minutes
    • Mush with salt and pepper
     
    • Boil water
    • Add green beans, let simmer for about 7 minutes
    • Strain

  • Overnight Blueberry Oats
    Breakfast: 9/11/13
    Approximate Calories: 250
    1/2 cup oatmeal
    1/2 cup almond milk
    1 tsp flax seed
    Cinnamon (to taste)
    Splenda (to taste)
     
    • Combine all ingredients in a sealable container
    • Let sit in the fridge for at least 4 hours.
    • Dig in! 

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