Helpful Links:
25 ways to use shredded chicken:
http://www.skinnymom.com/25-meals-to-make-with-shredded-chicken/
Need a sweet treat?
http://chocolatecoveredkatie.com/
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5 breakfasts
1 - Low calorie breakfast wrap
wrap (I use whole wheat 110 cal Damascus wrap
from Costco)
1 egg
3 tbls egg whites
45 calorie slice cheese
spinach
250 calories
24 grams protein
1 sugar
**Pair with a cheese stick to get a bit more calorie without adding sugar!
2 - Cottage Cheese Parfait
1 cup 2% reduced fat cottage cheese
1 cup pineapple chunks (drain juice)
2 tsp chia seeds
Layer and enjoy!
298 calories
31 grams protein
15 grams sugar
3 - Breakfast Tacos
2 large eggs
2 large egg whites
2 tablespoons shredded Cheddar cheese
1/2 cup canned black beans, rinsed
2 6-inch corn tortillas, heated (around 30ish
calories a piece)
4 teaspoons prepared salsa
Make eggs on stove or in microwave mug. Then stir
in beans and cheese. Divide evenly between the two
tortillas and top with salsa. Heat up tortillas for extra
warmth!
432 calories
33 grams protein
6 grams sugar
4 - Nut and Berry Yogurt Parfait
1 cup nonfat plain Greek yogurt (around 160
calories)
1/4 cup fresh or frozen raspberries
with 25 grams of protein
1/4 cup fresh or frozen blueberries
1/4 cup sliced almonds, toasted if desired
2 teaspoons honey
Layer yogurt, berries and almonds in a bowl, glass
or jar. Drizzle honey on top.
376 calories
30 grams protein
25 grams sugar
5 - Egg White Sweet Omelette
Base recipe:
½ cup liquid egg whites
1 tsp vanilla
1 tsp cinnamon
How to make the base recipe:
In a bowl beat the vanilla with the eggs until thick.
Set aside.
Spray and heat your pan on the stove
Add the egg mixture into the pan making sure the
mixture is evenly spread around the pan.
Cook until it is firm and all the liquid has cooked.
Fold the omelette over itself and then serve how you
like.
Base recipe: 73 calories
13 gram protein
0 grams sugar
Two additional options (but you can always do others!):
PB/Banana Sweet Omelette
Top with ½ banana and 1 tablespoon almond butter
223 calories
18 grams protein
11 grams sugar
Option #2 - Top with cottage cheese and fruit
Top with ½ cup reduced fat 2% cottage cheese + ½
cup frozen blueberries (you can thaw them out a bit
in the microwave)
207 calories
27 grams protein
10 grams sugar
5 Lunch Ideas
1 - Mediterranean Tuna Paninis
This sandwich makes 4 servings so you could make on Monday
and use all week! #worksmarternotharder
2 6-ounce cans chunk light tuna, drained
1 plum tomato, chopped
1/4 cup crumbled feta cheese
2 tablespoons chopped marinated artichoke hearts
2 tablespoons minced red onion
1 tablespoon chopped pitted kalamata olives
1 teaspoon capers, rinsed and chopped
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
2 teaspoons canola oil
Place tuna in a medium bowl and flake with a fork.
Add tomato, feta, artichokes, onion, olives, capers,
lemon juice and pepper; stir to combine. Divide the
tuna mixture among 4 slices of bread (about 1/2 cup
each). Top with the remaining bread. Toast on a hot
skillet, foreman grill, or panini maker
323 calories per sandwich (may vary with bread you choose)
30 grams protein
13 grams sugar
2 - Easy Turkey Sandwich
Costco Whole Wheat Wrap
3 slices turkey breast
spinach
1 slice cheese (45 calories)
Light and Fit Greek Yogurt
12 almonds
365 calories
29 grams protein
300 calories
38 grams protein
7 grams sugar
5 - Tuna Melt
This sandwich makes 4 servings so you could make on Monday
and use all week! #worksmarternotharder
11 grams sugar
3 - Quick Chicken Burgers
Whole Wheat English Muffins
Trader Joe Chicken Lime Burger
Spinach
Cheese stick
½ cup red seedless grapes
410 calories
½ cup carrots
one mini guacamole
30 grams protein
13 grams sugar
On Sunday - put two packs of frozen chicken breast in a
crockpot and cover with water or broth. Cook on high for
4 hours, then take out and shred. BOOM. A container full
of chicken for all week. The next lunch comes from that.
4 - Shredded Chicken Wrap
Costco Whole Wheat Wrap
½ cup shredded chicken
spinach
1 slice cheese (45 calories)
2 tablespoons salsa
2 5-ounce cans chunk light tuna (see Tip), drained
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted (about 80 calorie/
slice)
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese
Preheat broiler.
Combine tuna, shallot, mayonnaise, lemon juice,
parsley, salt, hot sauce and pepper in a medium
bowl. Spread 1/4 cup of the tuna mixture on each
slice of toast; top with tomato slices and 2
tablespoons cheese. Place sandwiches on a baking
sheet and broil until the cheese is bubbling and
golden brown, 3 to 5 minutes.
267 calories
24 grams protein
9 grams sugar
5 Dinner Ideas
1 - Roasted Curry Salmon with Tomato
2 - Tuna Patties
This recipe calls for white rice but you could bump up the
protein even more by subbing out with quinoa
I’m going to double this so I get 8 servings. I tallied it for 1.5
patties for dinner to get my protein up to 30.
1 cup long-grain white rice
1 pint grape tomatoes
1 tablespoon olive oil
kosher salt and black pepper
11 1/2-pound skinless salmon fillet
2 teaspoons curry powder
¼ cup torn fresh basil
Heat oven to 400º F. Cook the rice according to the
package directions.
Meanwhile, toss the tomatoes, oil, and ¼ teaspoon
each salt and pepper on a rimmed baking sheet.
Nestle the salmon among the tomatoes. Season
with the curry powder, ½ teaspoon salt, and ¼
teaspoon pepper. Roast until the salmon is opaque
throughout and the tomatoes are soft, 15 to 18
minutes.
Serve over the rice and sprinkle with the basil.
509 calories
43 grams protein
2 grams sugar
2 6-ounce cans tuna
2 teaspoons Dijon mustard
1/2 cup whole wheat bread torn into small pieces
(about 70 cal/slice bread)
1 teaspoon lemon zest
1 Tbsp lemon juice
1 Tbsp water (or liquid from the cans of tuna)
2 tbsp chopped yellow pepper
Salt and freshly ground black pepper
A couple squirts of Crystal hot sauce or tabasco
1 raw egg
2 Tbsp olive oil
Drain the liquid from the tuna cans. If you are using
tuna packed in water, reserve a tablespoon of the
tuna water, and add a teaspoon of olive oil to the
tuna mixture in the next step.
In a medium bowl, mix together the tuna, mustard,
torn white bread, lemon zest, lemon juice, water,
parsley, chives, and hot sauce. Sprinkle on salt and
freshly ground black pepper. Taste the mixture
before adding the egg to see if it needs more
seasoning to your taste. Mix in the egg.
Divide the mixture into 4 parts. With each part, form
into a ball and then flatten into a patty. Place onto a
wax paper lined tray and chill for an hour. (You can
skip the chilling if you want, chilling just helps the
patties stay together when you cook them.)
Heat the olive oil and a little butter (for taste) in a
cast iron or stick-free skillet on medium high. Gently
place the patties in the pan, and cook until nicely
browned, 3-4 minutes on each side.
Serve with wedges of lemon. You can also serve
with tartar sauce on slider buns for a tuna burger.
146 calories
19 grams protein
2 grams sugar
IF you have 1.5 patties: 219 calories
29 grams protein 3 grams sugar
3 - Skinny Crustless Chicken Quiche
Remember that shredded chicken from lunch? Time to use it
again.
1 cup uncooked quinoa
2 cups water
6 oz cooked/shredded chicken breast
4 whole eggs beaten
2 egg whites
4 oz reduced fat cream cheese
⅓ cup skim milk
1 cup chopped roasted red peppers
2 scallions chopped
½ tsp salt
¼ tsp pepper
½ tsp garlic powder
¼ cup chopped parsley
Cook quinoa according to instructions
Preheat oven to 375
Mix all other ingredients in a bowl
Once quinoa is done - add to the bowl and mix to
combine
Pour into a prepped 9 inch pie plate
Bake 25 minutes
Place under broiler for 3-5 more minutes
381 calories (¼ of quiche)
29 grams protein
4 - Spinach/Quinoa/Egg Scramble
This is quick and easy - great for a late busy night or breakfast
for dinner! Note this is one serving so double up if you need to
share =)
1/2 tablespoon extra-virgin olive oil
1 teaspoon garlic, minced
2 eggs
1 tablespoon water
Pinch of salt
Pinch of pepper
1 cup spinach
1/4 cup cooked quinoa
Heat half tablespoon oil in a nonstick skillet on
medium-low heat. Cook minced garlic in oil for about
one minute.
Meanwhile, whisk two eggs with low-fat milk, salt,
and pepper. Set aside.
Add spinach to skillet. Cook for about 30 seconds.
Pour egg mixture into the skillet. Let it sit for about
10 seconds, then start beating the eggs quickly
toward the center of the pan with a wooden spoon.
When the eggs look nearly cooked, add cooked
quinoa to skillet. Mix in well.
Transfer to plate or bowl and garnish with sprinkle of
Parmesan.
Makes one serving.
365 calories
20 grams protein
2 grams sugar
5 - Let’s go back to that shredded chicken one
more time: Chicken tacos
It is a crazy school night - time for tacos!
½ cup chicken
2 taco shells (Old El Paso)
lettuce
2 tablespoons shredded cheddar cheese
2 tablespoons salsa
(add whatever toppings you want here)
300 calories
27 grams protein
2 grams sugar (depending on toppings)
3 grams sugar
Snacks to Choose
Cottage cheese
½ cup - 90 calories
10 grams protein
5 grams sugar
Mini guacamole
100 calories
1 gram protein
0 grams sugar
apple with 1 tbsp
peanut butter
195 calories
5 gram protein
20 grams sugar
½ banana with 1 tbsp
peanut butter
160 calories
5 grams protein
16.5 grams sugar
Chobani Simply 100
100 calories
12 grams protein
6 grams sugar
3 turkey slices + 1
slice cheese
140 calories
19 grams protein
1 gram sugar
Cheese stick
80 calories
8 grams protein
0 grams sugar
12 almonds
80 calories
3 grams protein
0 sugars
rice cake with 1 tbsp
peanut butter
160 calories
5 grams protein
6 gram sugar
pure protein bar
180-220 calories
20 grams protein
3 grams sugar
Dannon Light and Fit
Greek yogurt
80 calories
12 grams protein
7 grams sugar
Quest Protein bar
180-240 calories
20 grams protein
1 gram sugar