If u get hungry eat more veggies at each meal!... As many veggies as u need, fresh, steamed, roasted.. Whatever
Eat every 2 to 3 hours throughout the day!
Meal 1:
Choose 1
1.4 egg white omelet with as many veggies as you want topped with pico-de-gallo
2. Protein quinoa flake portage: 1/4 cup quinoa flakes, plus 3 egg whites. And water. Mix it all together and either heat it in the microwave or on the stove. Sweeten with a little xylitol or coconut palm sugar or raw stevia leaves.
3. 3 oatmeal banana breakfast cookies:
Meal 2
Choose 1
1. 1 small peace of fruit Plus a handful of raw unsalted almonds
Or
2. 1 SERVING OF my Sweet Summer Broccoli slaw and apple salad! (Recipe below)
Meal 3
A serving of my supreme pizza Crustless quiche (recipe below)
Meal 4
1serving of Sweet potato & cauliflower curry (recipe below!)
MEAL 5 (dinner time)
Choose 1
1. 2 sweet n spicy sreracha chicken drumstics (recipe below) With 1/4 cup of the avacado ranch dipping sauce and your choice of GREEN VEGGIE, fresh, steamed, roasted.. As much as u want!
2. The fried egg Aussie burger! (Recipe below)
3. GARLIC and herb crusted white fish (any white fish u like) A serving of fish is one piece, the size and thickness of the palm of your hand. over carrot purée (have as much of the carrot purée as u want) Recipe below
Meal 6 (if you're hungry) The BOMB shrimp watermelon salad (recipe below)
*** If you're DYING for chocolate, you can replace ANY of the meals above with my brownie batter recipe (below)
If you're not a chocolate fan but need something sweet, replace a meal with my ginger snap cookie crepes. (Recipe below)
banana cookie
So simple...
Ingredients
- 4 bananas, must be very ripe!
- 1 1/2 cups oat flour
- (to make oat flour just put old fashioned oats or oatmeal; not the instant kind; in a blender or food processor until it becomes the consistency of flower)
- 1/4 cup stevia
- 3/4 tsp baking soda
From here on out, chose what you like, or make up your own combination, pick 2 mix-in's tops or the calorie count will change
- 1/4 cup mini semi-sweet chocolate chips (if you like chocolate)
- 1/4 cup nuts of your choice, chopped (optional)
- 1/4 cup dried fruit of your choice (try and find dried fruit with no added sugar)
Instructions
Put bananas in food processor until pureed. Add the rest of the ingredients and blend; batter should be very wet and not too thick. Stir in chocolate chips, fruit, etc, and drop by tablespoons onto parchment paper-lined cookie sheet. Bake at 350F for 8-10 minutes. Enjoy!
Tips & Bonus Information
80 calories; 20g carbs; 2g fat; 59mg sodium; 10g sugar; 1g protein (1 cookie)
YIELD: 16 cookies PREPARATION TIME: 10 mins
COOKING TIME: 8-10 mins
Supreme pizza Crustless Quiche
10 egg whites, a spoonful or 2 of organic tomato paste, crushed red pepper, basil (I used fresh) garlic, Italian seasoning, sliced onion, salt and pepper.... NOW, here is where u make YOUR SUPREME PIZZA YOUR OWN!! Add whatever veggies you like... I used sliced tomato, sliced mushroom, sliced pepper, just a few olives (3 to be exact, I just chop them up so I get the taste without a ton of extra sodum) You can stop here and make it a #vegitarian pizza, or you can add a little meat, (not much because you are getting your protein from the eggs!) I might suggest a little turkey sausage, they make turkey pepperoni (just choose a few and slice them up small so they will be throughout). NEXT, spay a pie pan with nonstick spray and bake on 400 until the middle is firm, mike took about 15 min... Slice and eat!!! Wanna know the best part??? A serving is 1/2 the quiche!!! I cut mine into 4ths and eat 2 sections per peal!! I usually end up eating my slices at room temperature out of a zip-loc Baggie on the run!!! YUM!
Gongersnap cookie crepes
4 egg whites mixed with 1tsp each of powdered ginger, cloves, vanilla, & cinnamon, then your favorite healthy sweetener (I used coconut nectar because it has a molasses like flavor!) mix it all together and pour 1/3 of it into an ALREADY HOT crepe pan! Cook like a regular crepe, Make 3 large crepes then top it with whatever you like! My favorite... Pumpkin pie filling!! (Just puréed pumpkin with pumpkin pie spice and coconut palm sugar)
Brownie Batter
1 cup chickpeas 1cup canned pumpkin purée 1/4 cup natural nut butter of your choice, OR 1/4 cup powdered Peanutbutter. 7 pitted dated (or whatever natural sweetener you use to taste, but TRY THE DATES!!!!) 1 TBS Vanilla extract. Pinch of salt. 1/8 tsp baking soda (optional) 3 TBS Natural, no sugar added Cocoa. BLEND EVERYTHING IN YOUR BLENDER until you get a thick batter consistency!!! THEN give it a taste!!! 1/3 CUP IS A SERVING!!! If you want more chocolate, add it, if you need it sweeter, add more of your sweetener
Watermelon shrimp salad
1 serving:
chop one whole cucumber, and 1/2 a cup watermelon, add pre-cooked shrimp (just as many as you can hold in a lose handfull, then top with your choice of ONE of the following: a serving of low fat feta cheese, a serving of goat cheese, or 1/2 a sliced avocado. You can salt and pepper if you like. THATS IT!!! PS: Dan (my hubby) likes to add lettuce to the bottom of his. :) enjoy!!!
Sweet potato & Cauliflower curry
1 large baked sweet potato, 1 head of steamed cauliflower, then all the following spices to taste: salt, pepper, garlic powder, onion powder, curry, red pepper flakes, coconut palm sugar. And a squeeze of lime! BLEND... Then add coconut milk as you blend some more until u reach your desired consistency! THIS RECIPE MAKES 2 servings and they are LARGE!!!
Garlic crusted white fish with carrot purée
First steam A ton of carrots, purée them in your blender with a little milk of your choice, I used cashew milk tonight, you want them to be thick, like mashed potatoes! Then add your spices: salt, cinnamon, garlic, cumin, nutmeg, and a little cayenne if you want some spice! Blend that all as well! Then start your fish! Lay the fillets on a cookie sheet with nonstick spray, set oven on broil, drizzle olive oil over fish, than top with onion powder, garlic, salt, pepper, sage, Thyme and basil! Put fish under broiler until it JUST starts to brown. Place fish on top of purée and top it all off with some thinly sliced raw veggies, we did sweet red pepper and cucumber! TO DIE FOR!!!
The Fried Egg Aussie Burger!
To build: cook a small grass fed beef patty (the size and thickness of the palm of your hand) , top with a roasted pineapple ring, Cabbage slaw mixed with a little Dijon mustard, apple cider vinegar and salt and pepper, and FINALLY, the best part.... A FRIED EGG!!! Roll that baby up in a huge lettuce leaf and assume the "burger lean" :)
Sweet n Spicy Sreratcha FrumsticsDump frozen chicken drumsticks in your crockpot then simply drizzle on a little sriracha sauce, salt, garlic, and a healthy sweetener of your choice! I used coconut nectar this time. You don't need any liquid!! Set your crockpot on low for about 6 hours! When you're ready to eat, create a crispy skin by taking the wings out of the crock pot and putting them on a cookie sheet under your broiler until the top browns, (about 15 min) while the wings are browning, make your sauce. A splash of coconut amenos or liquid amenos, a little Sriracha, balsamic vinegar, salt, pepper, garlic, and a "sticky liquidy" natural sweetener like honey, pure maple syrup or coconut nectar! Mix it all together and toss your wings in it! I served this with a avocado ranch dipping sauce: avocado, garlic powder, sea salt, and dill. Blend in blender and then add your favorite milk, I used flax milk today, until the "ranch" reaches a consistency of... Well, ranch!!
Sweet Summer Broccoli Slaw & Apple Salad
1 bag broccoli slaw
1 cup chopped apple
1 bell pepper
1/2 a large avocado
1 cucumber
Dressing 1 tbs Dijon mustard
5 TBS BALSAMIC VINEGAR
1 TBS olive oil
1 tbs chia seeds (optional)
1 large garlic clove
Salt/pepper
TBS Fresh basil leaves
Mix everything together!!! Makes 6 servings!!!
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