RECIPES

Seared Scallops
with Sprouts
INGREDIENTS
• 6oz. scallops
• 2 tbsp olive oil
(divided)
• 2 tbsp rice wine
vinegar
• 1 cup of diced
brussel sprouts
• 1/2 cup sauerkraut
(optional)

DIRECTIONS
Heat oil in a skillet over medium high heat until shimmering. Add shallots and brussel sprouts,
season with salt and pepper, and cook – continuously stirring for about 5-6 minutes. Stir in
vinegar, scraping up any brown bits, thentransfer to a plate and set aside.

Stir Fry Cabbage

and Pork
INGREDIENTS
• 6oz pork (cooked and shredded)
• 2 tbsp Kerrygold butter
• 1/2 cup chopped celery
• 2 cups shredded cabbage
• 1/3 cup chopped onion
• Bragg’s Soy Sauce alternative & salt to taste
(suggestion: 4tbsp Bragg’s)

DIRECTIONS
In skillet, heat butter until bubbly and hot. Add
celery to mix and cook for 1 minute. Add cabbage
and onion and continue frying until vegetables are
tender-crisp (2- 3 minutes).

Add pork and then continue mixing while

you add the Bragg’s and salt! Stir well and
cook 1 minute longer then remove from
heat and serve.
 Lean Stuffed
Pepper
INGREDIENTS
• 6oz cooked ground turkey
• 2 tbsp coconut oil
• 1 green pepper
• 1/4 cup onion chopped
• 1/2 tbsp minced garlic
• 1/3 cup diced tomato
• 1 tsp parsley
• 1/2 tsp oregano
• 1/2 tsp basil
• 1/2 tsp rosemary
• 1 tsp seasones salt

DIRECTIONS
Preheat oven to 350º F. Heat skillet and add tbsp coconut oil until sizzling. Add all veggies and
spices to skillet and cook for 5-10 minutes, until vegetables are tender. Add in turkey when
veggies are done. Set pepper (seeded) on tray and cut in half, fill each half with meat mixture.
Bake at 350º for about 25-30 minutes.

Lemon Butter
Asparagus
INGREDIENTS
• ~15 stalks of asparagus
• 6 oz any white fish
(Suggestion: Yellowtail)
• 1 tbsp lemon juice
• 1 tbsp coconut oil
• 1 tbsp Kerrygold butter

DIRECTIONS
Sauté the asparagus in 1 tbsp coconut oil on skillet.
When the asparagus slices are tender, drizzle lemon
juice on top. Move asparagus to side of skillet and add
1 tbsp butter to pan (turn to medium high). Add fish to
butter and cook about 23 minutes per side until crisp
and butter has “fried” the fish. Add salt to tast, remove
and plate!
Healthy Holiday
Comfort
INGREDIENTS
• 6oz baked turkey tenders
• 2 cups chopped cauliflower
• 1/2 cup water
• 1/2 tbsp minced garlic
• 1/2 tsp Italian seasoning
• 1/4 tsp salt
• pinch of black pepper
• 1 green onion stalk, optional
• 2 tbsp Kerrygold butter

DIRECTIONS
In a small pot, bring about 1 cup of water to a simmer in a pot, then add the cauliflower. Cover
and turn the heat to medium. Cook the cauliflower for 12-15 minutes or until very tender. Drain
and discard all of the water and add the butter, spices, salt and pepper, mash with a masher until
it looks like “mashed potatoes.” Top wih chives. Pair with baked turkey.

Lemon and Almond

Roasted Salad
INGREDIENTS • 1 tbsp lemon juice
• 6oz skinless chicken • 1 green onion, diced
breasts • 1 cup chopped, fresh
• 1/3 cup plain Greek yogurt parsley
• 1 tbsp olive oil • 1 tbsp lemon pepper
• 12 pieces of sliced seasoning
almonds • 1/2 tsp coarse sea salt

DIRECTIONS
Preheat the over to 400º F. Cover the chicken with all the
seasoning and put in the oven for 20-25 minutes until
cooked through. Heat a large skillet over medium high heat
and add the olive oil and add the almonds to a nonstick
skillet. Heat over medium low heat, stirring constantly, until
the almonds toast and get golden brown and fragrant. After
about 45 minutes remove the almonds and let them cool.
Place the chicken, almonds, lemon juice, green onions and
parsley in a bowl. Stir to combine. Fold in the yogurt, stirring
until the entire bowl of chicken is moistened. Season with
more salt and pepper if desired.
 Low Carb Broccoli
& Tuna Salad
INGREDIENTS
• 6cups broccoli
• small onion, chopped
• 1 cup plain Greek yogurt
• 1/2 cup almonds, chopped
• 2 tbsp red vinegar
• 1-1/2 can tuna
• salt and pepper to taste
• 1 tsp lemon pepper
• 1 green onion

DIRECTIONS
In a large bowl, combine broccoli, tuna, onion and almonds.
In a separate bowl, mix yogurt, vinegar, and seasonings in a
small bowl. Pour dressing over broccoli mixture and stir until
evenly distributed. Cover and refrigerate for about an hour
until ready to serve.

Shrimp & Avocado

Stuffed Salad
INGREDIENTS
• 3 large ripe avocados
• 35 oz cooked shrimp (no tails and
thawed)
• 2 tbsp Greek yogurt
• 2 tbsp fresh lime juice
• 1 tbsp sriracha or other hot sauce
• salt and pepper to taste

DIRECTIONS
Cut avocados in half lengthwise & remove pit. Cut flesh
into chunks and use a spoon to scoop flesh out into a
medium bowl. Add shrimp, yogurt, lime juice, sriracha
or hot sauce, and salt and pepper to taste. Toss to
combine and separate into servings (can serve inside of
empty skin if desired.)
Honey Mustard
Chicken Salad
INGREDIENTS
• 6oz boneless skinless chicken breast
• 1 bag spinach
• 2 ripe tomatoes
• 1/3 cup red onion
• 1/3 cup mustard
• 8 tbsp olive oil
• 4 stevia packets

DIRECTIONS
Put mustard, oil & stevia together in small bowl and whisk
until thoroughly combined. Pour atop bowl of spinach,
onion, tomato and chicken. Serve cold with chicken heated.

Sweet Egg
Scramble
INGREDIENTS
• 3 egg whites
• 1/2 scoop vanilla protein
• 2/3 cup frozen berries
• 2 stevia packets
• 1/4 tsp vanilla extract
• dash of cinnamon

DIRECTIONS
Grease skillet with pam and bring to medium
heat. Whisk egg whites, protein, and extras
together in bowl, then pour onto skillet. Once
eggs are about halfway cooked, add the berries
to the skillet and continue to cook (scrambling
thoroughly) until eggs are fully cooked. Top wih
cinnamon or Walden Farms pancake syrup &
your choice of a veggie side.
Egg White
Omelet
INGREDIENTS
• 1-1/4 cupp egg whites
• handful of spinach (tear into
pieces)
• 2/3 cup raw chopped sweet
potato
• pico de gallo (to taste)
• dash cinnamon
• 2 stevia packets

DIRECTIONS
Place sweet potato in
microwavable bowl, and poke holes in slices with fork, proceed to spray with pam and place in
microwave under ‘potato’ setting (count=1 potato). Bring skillet greased with pam to medium heat
and sauté spinach sprayed with pam as well. Once spinach is cooked, add the egg white on top.
Flip about halfway through and continue to heat until cooked through. Remove from heat and top
with pico de gallo. Top your sweet potato fries with cinnamon & 2 stevia packets.

Savory Turkey
Bake
INGREDIENTS
• 3 oz cooked ground turkey
• 3 egg whites
• 1 cup finely chopped cauliflower/broccoli
• 1/2 cup oats
• garlic salt

DIRECTIONS
Combine ALL ingredients in medium mixing
bowl and whisk using a single serving size
oven friendly dish (or two muffin tins). Pour
the mixture in and place in oven preheated to
350º F. Bake for 8-10 minutes. Remove and
serve with your choice of hot sauce.
Blueberry
Overnight Oats
INGREDIENTS
• 1-1/2 cups FF Greek yogurt
• 1/4 cup oats
• 1/4 cup berries
• 1 tsp vanilla extract
• 2 stevia packets

DIRECTIONS
Mix Greek yogurt with vanilla and stevia
in one bowl. In separate bowl, microwave
oats with water until cooked. In overnight jar,
put oatmeal at the bottom, then add your frozen
berries & finally top with your Greek yogurt.
Served with one side veggie.

Guilt-Free
French Toast
INGREDIENTS
• 3 slices Ezekiel bread
• 1-1/4 cup egg whites
• 1 tsp vanilla
• dash of cinnamon
• dash of salt

DIRECTIONS
Lightly toast bread in toaster over. Mix
egg whites with vanilla, cinnamon & salt
in large shallow bowl. Soak bread slices
in egg mixture, once soaked place on
skillet at medium heat greased with pam.
Flip toast until eggs thoroughly cooked
and remove from heat. Top with Walden
Farms pancake syrup.
 Egg White
McMuffins
INGREDIENTS
• 1-1/4 cup egg whites
• 1 leafy veggie & 1 solid veggie of
your choice (cooked prior)
• 1/2 cup oatmeal
• 1 tsp baking powder
• dash of salt

DIRECTIONS
Preheat oven to 350ºF. Mix ALL
ingredients in a single bowl, and then
portion evenly into 2 to 3 muffin tins.
Bake for 10-12 minutes until cooked
through center. Remmove from oven
and top with sauce of choice.

Savory Breakfast
Oats
INGREDIENTS
• 1/2 cup oatmeal
• 6 oz ground turkey
• 1 handful spinach
• 1/4 cup water
• balsamic vinegar
• garlic salt to taste

DIRECTIONS
Grease skillet with pam and bring to low medium heat
– add ground turkey. Once turkey is about halfway
cooked, drizzle balsamic vinegar atop and add oats and
water. Continue to cook until turkey is done and mixture
becomes thick and sticks together before you add the
spinach. Drizzle balsamic vinegar again. Remove from
heat after spinach shrivels and then top with garlic salt
to taste.
Cauliflower
Breakfast Pizza
INGREDIENTS
• 1 cup of finely diced
cauliflower
• 1-1/4 cup egg whites
• 1/2 cup ground oats
• 1/2 small tomato
• oregano and salt to taste

DIRECTIONS
Add about 1/4 cup water to
cauliflower – use steam friendly
container and cook for about 5 minutes at medium
power until soft. Mix cooked cauliflower, ground oats, eggs & oregano/salt in bowl. Heat
skillet to medium heat, grease with Pam, then add egg mixture and bring to medium-low
heat, placing lid on top to trap steam. Wait about 45 minutes, then flip mixture and cook firm.
remove from heat and top with sliced tomato plus seasoning of choice.

Blueberry
Cheesecake Bowl
INGREDIENTS
• 1 cup cottage cheese
• 1/2 scoop vanilla protein
• 1-1/2 cup frozen berries
• 2 stevia packets

DIRECTIONS
Puree cottage cheese with protein
powder and stevia in food processor,
then add in frozen berries and serve
immediately. For a thicker consistency
place in freezer for 10-15 minutes.
 Protein
Pancakes
INGREDIENTS
• 1/2 cup oatmeal
• 1/2 cup cottage cheese
• 3 egg whites (2/3 cup)
• 2 packets of stevia
• cinnamon to taste

DIRECTIONS
Grease skillet with pam and bring to
medium heat. Mix ALL ingredients
together in bowl (or puree in food
processor). Cook on skillet for about 2
minutes, then flip and leave on heat until
firm. Top with Walden Farms pancake
syrup or cinnamon and Stevia.

The Ultimate
Breakfast Sandwich
INGREDIENTS
• 3 slices Ezekiel bread
• 1 cup spinach
• 1 small sliced tomato
• 6 egg whites

DIRECTIONS
Place bread in toaster at desired
level. Heat skillet to low medium
heat, grease with pam, and sauté spinach in pan with
balsamic vinegar until it shrinks, then add your egg
whites and cook until firm. Put eggs between toast
when done and add tomato plus desired sauce (we like
sriracha on this one.)
Garlic
Shrimp
INGREDIENTS
• 6 oz shrimp (tails removed)
• 1/2 tsp salt
• 2 tbsp minced garlic
• 1 cup cubed tomato
• red wine vinegar
• dried basil
• 1/2 cup white rice

DIRECTIONS
In medium sized bowl, combine the
salt, garlic, tomato, vinegar & basil. Toss the shrimp
in the mixture and thoroughly coat. Heat skillet greased with pam to medium heat and pour
mixture on skillet. Cook until shrimp is fully colored, then remove from heat and lay atop 1/2
cup of white rice.

Turkey
Tacos
INGREDIENTS
• 6 oz lean ground turkey
• 3-4 large pieces of romaine lettuce
(in lieu of taco shell)
• 1/2 cup pico de gallo
• 1/2 cup wild rice
• 1/2 tsp garlic powder
• 1/4 tsp cayenne pepper
• 1 tsp opion powder
• 1-1/2 tsp chili powder

DIRECTIONS
Heat skillet to medium high heat (greased with
pam) & sautée turkey with all of the spices
listed above until meat is fully cooked. Once
cooked, add in the pico de gallo and continue
to sauté until thoroughly mixed. Remove from
heat and add to 1/2 cup rice. Evenly distribute
between your lettuce “shells” and top with hot
sauce of choice, if desired.
Chicken Veggie
Stir Fry
INGREDIENTS
• 6 oz cooked skinless chicken breast
• 1/2 cup cooked brown rice
• 1/2 cup snap peas
• 1/2 cup broccoli
• Bragg’s Amino Acid Soy Sauce Alternative
• 1 tsp garlic powder
• 1 tsp onion powder
• red pepper flakes to taste

DIRECTIONS
Chop veggies into smaller pieces and sauté in skillet at medium heat in Bragg’s AA, garlic
powder, onion powder & red pepper flakes. Once thoroughly sautéed (about 3-4 minutes) add
“shredded” chicken (torn apart into thin pieces) and rice to pan. Continue to mix so entire dish is
coated in seasoning and sauce blend, then remove from heat and enjoy with or without added
hot sauce.

Guilt-free
Pulled Pork
INGREDIENTS
• 6 oz shredded pork
• 1/4 cup balsamic vinegar
• 1 tbsp worshire sauce
• 1 tbsp minced garlic
• 2 packets Stevia
• red pepper flakes to taste
• 2/3 cup mashed sweet potato
DIRECTIONS
Heat skillet to medium high heat (greased with
pam) & sautée turkey with all of the spices
listed above until meat is fully cooked. Once
cooked, add in the pico de gallo and continue
to sauté until thoroughly mixed. Remove from
heat and add to 1/2 cup rice. Evenly distribute
between your lettuce “shells” and top with hot
sauce of choice, if desired.
Sweet Summer
Salad
INGREDIENTS
• 6 oz cooked skinless chicken
breast
• 2/3 cup mixed berries
• 2 cups spinach
• handful of cherry tomatoes

DIRECTIONS
In a large bowl – toss spinach,
tomatoes and berries before topping
with chicken. Use apple cider vinaigrette
for dressing.

Loaded
Baked Potato
INGREDIENTS
• 1 small baked potato (about 2/3 cup size)
• 6 oz nonfat cottage cheese
• 1/2 cup pico de gallo
• 1/4 cup chopped green onion

DIRECTIONS
Bake potato in microwave until cooked
through (poking holes with fork helps).
Layer on cottage cheese once done and
put under broiler for about 1 minute if you’d
prefer the cheese melted. Top with salsa
and green onion.
Grilled Tuna
Burger & Salad
INGREDIENTS
• 1-1/2 cans tuna
• 1 egg white
• 1/2 cup dry oats
• 1/4 tsp oregano
• 1/4 tsp onion & garlic powder
• 1/2 cup mixed veggies of choice
• 2 cups romaine lettuce
• choice of our 6WC friendly dressings to top

DIRECTIONS
Mix together egg white, tuna, oats & spices and form
into shape of a burger. Cook on greased pan (pam)
at a medium heat for about 3 minutes per side until
finished.

Serve with a side salad of lettuce & veggeis along

with your choice of dressing.

Chicken
Tacos
INGREDIENTS
• 6 oz cooked skinless chicken breast
• 1/2 cup black refried beans
• 1/4 cup chopped green onion
• 1/2 cup pico de gallo
• 4 pieces romain lettuce
• 1/4 tsp red pepper flakes

DIRECTIONS
Heat beans in a sauce pan on medium low
heat until warm. Proceed to mix in green
onion, pico de gallo & red pepper flakes.
Remove from heat and evenly distribute into
lettuce “shells.” Slice chicken into thick strips
and top into shells. Add salt or sauce to
your liking.
Healthy
Fried Rice
INGREDIENTS
• 1/2 cup cooked brown rice
• 3 oz cooked chicken
• 3 egg whites
• 1 cup mixed veggies
• 1 tsp onion powder
• 1 tsp chili powder
• Bragg’s soy sauce alternative

DIRECTIONS
Spray a medium sized skillet with pam,
bring to medium heat and add eggs.
Continuously scramble eggs and add in rice and veggies. Shred chicken
and add last along with spices. Sauté entire mixture in Bragg’s soy sauce
alternative, remove from heat and serve.

Quinoa
Chicken Salad
INGREDIENTS
• 6 oz cooked skinless chicken breast
• 1/2 cup cooked quinoa
• 1/2 cup garbanzo beans
• 1-1/2 cup fresh kale
• 1/4 cup chopped red onion

DRESSING
• juice and zest of one lemon
• 2 tbsp white wine vinegar
• 1 tsp ground cumin
• salt and pepper to taste

DIRECTIONS
Toss all ingredients together and top with
dressing.
Seared Whitefish with
Couscous Cucumber Salad
INGREDIENTS
• 6 oz whitefish
• 1 cup couscous
• 2 tbsp minced garlic
• 1 cup chopped cucumber
• 1/2 cup diced red onion
• 2 tbsp fresh lemon juice
• 2 tbsp fresh chopped mint leaves

DIRECTIONS
Add salt and pepper to both sides of white
fish and set aside. Reheat quinoa in
mirowave — then stir in onion, mint, lemon and lastly,
cucumber. Serve fish on the side with fresh squeezed lemon.

Thai Beef
Salad
INGREDIENTS
• 6 oz lean steak
• 100g baby cos lettuce hearts
• 1/2 cup mint and coriander
• 1/2 cup bean sprouts
• 1/2 cup tomato
• 1/2 cucumber, sliced
• 1/2 red onion, thinly sliced
• 1 tbsp fresh lime juice
• 1 tsp Bragg’s soy sauce alternative
• 1 tsp chili flakes

DIRECTIONS
Marinate steak in soy sauce, fish sauce & 1 tbsp lime juice. Cook steak for 2-3 minutes per side
until cooked to desired texture. Set aside. Place the tomato, bean sprouts, cucumber, onion, chili,
mint, coriander, lime juice in a bowl and mix well. Thinly slice steak across the grain and add atop
the vegetable mix.
Avocado
Tuna Salad
INGREDIENTS
• 1/2 avocado
• 1-1/2 cans of tuna
• 1 cup diced tomato
• 1-1/2 tbsp lime juice
• 1/2 tsp chili powder
• sriracha chili sauce to taste

DIRECTIONS
Mash avocado and combine with
tuna and tomato. Once mashed stir
in the lime juice and chili powder.
Top with sriracha.

Spicy Thai
Shrimp Salad
INGREDIENTS
• 6 oz jumbo shrimp (without tail)
• 1 tbsp lime juice
• 1 tsp fish sauce
• 2 tbsp coconut oil
• 2 stevia packets
• 1/2 tsp crushed red pepper
• 2 handfuls of mixed greens &
another veggie of choice

DIRECTIONS
Whisk lime juice, fish sauce, oil, stevia and
crushed red pepper in a large bowl. Add
shrimp, veggies and fresh herbs if desired.
Toss to coat salad.
Crispy Chicken
& Brussel Sprouts
INGREDIENTS
• 6 oz skinless chicken breast
• 1 cup brussel sprouts (halved)
• 2 tbsp coconut oil
• 1/4 tsp garlic powder
• 1 tbsp lime juice

DIRECTIONS
Preheat 425ºF. Toss brussel sprouts
in mixture of ONE tbsp. coconut oil, garlic powder, and salt to taste. Heat
up skillet for chicken and turn on medium high, add the other 1 tbsp of
coconut oil and then fry thinly sliced chicken breast in oil. Allow the sides to
get crispy, once they are done add in the brussel sprouts and continue to
sauté at a medium low heat while adding the lime juice.

Thai Peanut
Chicken
INGREDIENTS
• 6 oz skinless chicken breast
• 2 tbsp peanut butter
• 2 tbsp Bragg’s soy sauce alternative
• 1 tbsp lemon juice
• 1 tbsp rice vinegar
• 1/4 tsp cayenne pepper
• 1 cup mixed veggies of choice

DIRECTIONS
In a bowl, combine your peanut butter
(slightly microwaved), Bragg’s soy sauce,
1 tbsp lemon juice, rice vinegar, cayenne
pepper and whisk until thick. Shred
chicken, then toss chicken and cup of
veggies into peanut sauce, top with salt
to taste and serve.
Blueberry Pie Smoothie
INGREDIENTS
• 1 scoop vanilla protein • 2/3 cup mixed frozen berries
• 2 handfuls of spinach • 1 cup cold water
• 1 tsp vanilla • dash of cinnamon
• 2 stevia packets

PB Sandwich Shake
INGREDIENTS
• 1-1/2 scoops strawberry or chocolate protein
• 2 tbsp smooth peanut butter
• 1 cup water
• handful of ice

Cake for Breakfast

INGREDIENTS
• 1 scoop vanilla protein • 2/3 cup ground dry oats
• 1 tsp vanilla • 1 stevia packet
• dash of salt & sprinkles • 1 cup water
• handful of ice
Balsamic Vinegar Dressing
INGREDIENTS DIRECTIONS
• 1/2 cup water Shake well in container and
• 1/4 cup balsamic vinegar again before use.
• 2 packets splenda/stevia
• 1 tsp onion salt
• 1 tsp garlic powder
• 1/4 tsp dried mustard

Versatile Vinegar Dressing

INGREDIENTS VARIATIONS
• 1/2 cup cold water DILLY DRESSING:
• 1/4 cup white wine vinegar • replace white vinegar
• 1/2 tsp salt with 1/2 cup malt vinegar
• 1/2 tsp dry mustard • omit paprika
• 1/8 tsp pepper • add 1/2 tsp dill seed
• 1 dash of paprika
GREEN ONION DRESSING:
• Add 2 or 3 minced green
onions

Honey Mustard
INGREDIENTS
• 1 cup balsamic vinegar
• 1/4 cup yellow or spicy mustard
• 3 packets of stevia
• mix well and toss into salad