Keep your meals exciting with our simple recipes.

Here are some simple, delicious recipes to keep your meals varied and interesting.

Algerian Carrots
Prep Time: 10 minutes
Cook: 20 minutes

INGREDIENTS

  • 1 ½ cups of water
  • 2 pounds carrots, peeled and sliced
  • 3 tablespoons olive oil
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon dried thyme leaves
  • 1 bay leaf
  • 1 teaspoon lemon juice

DIRECTIONS
Place a steamer insert into a saucepan, and fill with 1 ½ cups of water, or just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Add the sliced carrots, reduce the heat to medium, and cover the pan again. Steam until tender but not mushy, 4 to 6 minutes, depending on the thickness of the slices. Reserve ½ cup of the cooking liquid.

Heat the olive oil in a skillet over medium heat. Reduce the heat to low and stir in the salt, pepper, cinnamon, cumin, garlic powder, and thyme. Add the ½ cup reserved cooking liquid and the bay leaf, cover, and simmer for 10 minutes.

Stir in the carrots, tossing well to coat with the spice mixture, and cook until heated through, about 2 to 3 minutes. Sprinkle with lemon juice and remove the bay leaf before serving.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 6
Per Serving
Calories: 125, Protein: 2g, Vegetable: 1 and 1/3 cup, Healthy Fat: ½ tablespoon

Algerian Flafia (Bell Pepper Salad)
Prep time: 15 minutes
Cook: 40 minutes

INGREDIENTS

  • 3 green bell peppers
  • 1 tablespoon olive oil
  • 1 tablespoon finely chopped red onion
  • 1/8 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 Roma tomato, diced

DIRECTIONS
Preheat oven to 450 degrees F. Place the whole peppers on aluminum foil. Bake until the skin is spotted black and the peppers are soft, 30 to 45 minutes, turning the peppers once if necessary.

Remove peppers from the oven and set aside to cool for 10 minutes. Peel off the skin and remove the stem and seeds. Chop the roasted peppers into half-inch pieces.

Heat the olive oil in a skillet over medium heat. Stir in the onion and cook, stirring frequently, until the onion has softened and turned translucent, about 5 minutes. Add the garlic powder, salt, and pepper; stir in the chopped peppers and tomato. Cook over medium heat, stirring occasionally, until the tomato is soft and the mixture is well incorporated, about 5 minutes.

DAILY MENU PLANNING
Can be used in Step C
Servings per Recipe: 4
Per Serving
Calories: 53
Protein: 1g
Vegetables: ½ cup
Healthy Fat: ¼ tablespoon

Asparagus with Garlic and Onions
Prep time: 10 minutes
Cook: 20 minutes

INGREDIENTS

  • ¼ cup water
  • ½ pound fresh asparagus, trimmed
  • ½ cup diced white onion
  • 2 tablespoons olive oil
  • ¼ teaspoons garlic powder
  • Salt and black pepper to taste

DIRECTIONS
Pour water into a skillet. Place asparagus and onion in the skillet. Bring water to a boil over medium heat. Cover skillet and steam asparagus and onion 2 to 5 minutes, just until slightly tender. Add a few tablespoons of extra water, if needed, to maintain steam.

When water has steamed off, immediately place olive oil in skillet. Continue cooking until onions and asparagus are lightly browned. Mix in garlic powder, and continue cooking about 30 seconds. Season with salt and pepper to taste.

DAILY MENU PLANNING
Can be used in Step C
Servings per Recipe: 2
Per Serving
Calories: 145
Protein: 3g
Vegetables: 1 cup
Healthy Fat: 1 tablespoon

Baked Chicken and Onions
Prep time: 15 minutes
Cook: 25 minutes

INGREDIENTS

  • 1 medium onion, sliced into rings
  • 1 teaspoon garlic powder
  • 1/4 cup lemon juice
  • 8 oz. skinless, boneless chicken breast meat
  • paprika to taste
  • salt and pepper to taste

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Line baking dish with non-stick aluminum foil.

Layer the bottom of the baking dish with 1/2 the onions and 1/2 the garlic powder. Pour lemon juice into the baking dish. Season chicken with garlic powder, paprika, salt, and pepper, and place in the baking dish. Top with remaining onions.
Bake 25 minutes in the preheated oven, or until chicken juices run clear.

DAILY MENU PLANNING:
Can be used in Steps A, B, and C
Servings per recipe: 2
Per Serving
Calories: 230
Protein: 28g
Vegetable: ½ cup

Balsamic Grilled Zucchini
Prep time: 5 minutes
Cook: 10 minutes

INGREDIENTS

  • 2 zucchinis, quartered lengthwise
  • 2 teaspoons olive oil
  • ½ teaspoon garlic powder
  • 1 pinch salt
  • 2 tablespoons balsamic vinegar

DIRECTIONS
Preheat grill for medium-low heat.

Brush zucchini with olive oil. Sprinkle garlic powder, and salt over zucchini.

Cook on preheated grill until beginning to brown, 3-4 minutes per side. Brush balsamic vinegar over the zucchini and continue cooking 1 minute more. Serve immediately.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 4
Per Serving
Calories: 38
Protein: 1g
Vegetable: 1 cup
Healthy Fat: ½ teaspoon

Balsamic Roasted Carrots
Prep time: 5 minutes
Cook: 35 minutes

INGREDIENTS

  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 (8 ounce) package baby carrots
  • 2 tablespoons balsamic vinegar

DIRECTIONS
Preheat oven to 425 degrees F (220 degrees C). Line a 9×13-inch baking pan with aluminum foil.

Combine olive oil, salt, pepper, and carrots in a bag; toss to coat. Pour the carrots into the prepared baking pan.

Bake in the preheated oven until tender, about 30 minutes. Sprinkle the balsamic vinegar over the carrots; shake the pan to coat evenly. Return to oven and bake until the liquid is absorbed, 5 to 10 minutes. Serve hot.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 2
Per Serving
Calories: 109
Protein: 1g
Vegetable: ¾ cup
Healthy Fat: ½ tablespoon

Banana Cakes
Prep time: 5 minutes
Cook: 5 minutes

INGREDIENTS

  • 1 ripe banana
  • 2 whole eggs
  • ½ teaspoon cinnamon (or more)
  • 1 tablespoon sugar free Torani syrup (optional for flavoring – choose any flavor you like)

DIRECTIONS
Mix one ripe banana that is mashed with 2 whole eggs. Optional add in cinnamon and/or sugar free Torani syrup for added flavor.

Spray a pan with Pam cooking spray and heat to medium. Scoop some of the batter on the pan, cook about 20-30 seconds, flip, cook another 20-30 seconds and done! Serve and eat.

DAILY MENU PLANNING
Can be used in Step B and C
Servings: 1
Per Serving
Calories: 249
Protein: 14g
Fruit: 8 oz.

Basil Shrimp
Prep time: 25 minutes
Cook: 5 minutes

INGREDIENTS

  • 2 ½ tablespoons olive oil
  • 1 ½ lemons, juiced
  • 3 teaspoon dry mustard
  • 1 tablespoon vinegar
  • ½ cup minced fresh basil leaves
  • ½ teaspoon garlic powder
  • Salt to taste
  • White pepper
  • 3 pounds fresh shrimp, peeled and deveined
  • Skewers

DIRECTIONS
In a shallow, non-porous dish or bowl, mix together olive oil, lemon juice, mustard, vinegar, basil, and garlic powder, and season with salt and white pepper. Add shrimp, and toss to coat. Cover, and refrigerate for 1 hour.

Preheat grill to high heat. Remove shrimp from marinade, and thread onto skewers. Discard marinade.

Arrange skewers on preheated grill. Cook for 4 minutes, turning once, or until opaque.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 9
Per Serving
Calories: 167
Protein: 25g
Healthy Fat: ¼ tablespoon

Black Bean Stuffed Peppers
Prep time: 20 minutes
Cook: 35-45 minutes

INGREDIENTS

  • 1 ¼ cups water
  • 2 cups cooked brown rice
  • 1 can diced tomatoes
  • 2 tablespoons dried minced onion
  • 1 teaspoon dried oregano
  • 2 cups chopped fresh spinach
  • 1 can black beans
  • 1 teaspoon ground cumin
  • 1 cup nonfat Greek yogurt, plain
  • 4 medium bell peppers

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Pour water into a 9×13 inch baking dish.

Fold brown rice, diced tomatoes, minced onion, oregano, spinach, black beans, and cumin into yogurt until evenly mixed.

Halve bell peppers lengthwise. Remove and discard stem, seeds, and membranes.

Fill each pepper with an even distribution of the rice and bean mixture; arrange into baking dish.

Bake in preheated oven until peppers are tender, 35 to 45 minutes.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 8
Per Serving
Calories: 142
Protein: 8g
Vegetable: 1 cup
Carbohydrate: ½ cup

Blackened Chicken
Prep time: 10 minutes
Cook: 10 minutes

INGREDIENTS

  • 1/2 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon ground white pepper
  • 1/8 teaspoon onion powder
  • 2 skinless, boneless chicken breast halves (4 oz. each)

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Lightly spray a baking sheet with Pam cooking spray. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.

Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Spray the chicken breasts with cooking spray on both sides, and then coat the chicken breasts evenly with the spice mixture.

Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.

Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

DAILY MENU PLANNING:
Can be used in Steps A, B, and C
Servings per recipe: 2
Per Serving
Calories: 200
Protein: 28g

Cabbage on the Grill
Prep time: 15 minutes
Cook: 40 minutes

INGREDIENTS

  • 1 large head cabbage
  • 1 ½ teaspoons garlic powder or to taste
  • Salt and pepper to taste

DIRECTIONS
Preheat grill for medium heat.

Cut the cabbage into 8 wedges, and remove the core. Place all the wedges on a piece of aluminum foil large enough to wrap the cabbage. Season to taste with garlic powder, salt, and pepper. Seal cabbage in the foil.

Grill for 30 to 40 minutes on the preheated grill, until tender.

DAILY MENU PLANNING:
Can be used in Steps A, B, and C
Servings per recipe: 8
Per Serving
Calories: 41
Protein: 2g
Vegetable: 1 cup

Cabbage Soup
Prep time: 10 minutes
Cook: 45 minutes

INGREDIENTS

  • ½ onion chopped
  • 1 teaspoon garlic powder
  • 2 quarts water
  • 4 cubes of chicken bouillon
  • ½ teaspoon black pepper, or to taste
  • ½ head cabbage, cored and coarsely chopped
  • 1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced

DIRECTIONS
In a large stockpot, heat ¼ cup of water over medium heat. Stir in onion and garlic powder; cook until onion is transparent, about 5 minutes.

Stir in remaining water, bouillon and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes.

Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.

DAILY MENU PLANNING:
Can be used in Step A, B and C
Servings per recipe: 8
Per Serving
Calories: 37
Vegetable: 1 cup

Cajun Shrimp
Prep time: 15 minutes
Cook: 20 minutes

INGREDIENTS

  • 2 tablespoons lime juice
  • 1 ½ teaspoons Cajun seasoning
  • 10 ounces raw shrimp, peeled, tails removed, deveined
  • 1/8 teaspoon garlic powder
  • 1 cup sliced bell pepper, cut into 2-inch strips
  • 1 cup sliced onion cut into 2-inch strips
  • Optional seasonings: salt and black pepper

DIRECTIONS
Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray (or use non-stick aluminum foil).

Place shrimp in a large bowl and sprinkle with garlic powder and Cajun seasoning. Add veggies and lime juice, toss to coat. Distribute onto the center of the foil, and cover with another large piece of foil.

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until shrimp are cooked through and veggies are tender.

Cut packet to release steam before opening entirely.

DAILY MENU PLANNING
Can be used in Steps A, B, and C
Servings per Recipe: 2
Per Serving
Calories: 200
Protein: 32g
Vegetables: 1 cup

Carrot, Tomato, and Spinach Quinoa Pilaf
Prep time: 10 minutes
Cook: 25 minutes

INGREDIENTS

  • 2 teaspoons olive oil
  • ½ onion, chopped
  • 1 cup quinoa
  • 2 cups water
  • 2 tablespoons chicken flavored bouillon granules
  • 1 teaspoon ground black pepper
  • 1 teaspoon thyme
  • 1 carrot, chopped
  • 1 tomato, chopped
  • 1 cup baby spinach

DIRECTIONS
Heat the olive oil in a sauce pan over medium heat; cook and stir the onion in the hot oil until translucent, about 5 minutes. Lower the heat, stir in quinoa, and toast, stirring constantly, for 2 minutes. Stir in the water, bouillon granules, black pepper, and thyme; raise heat to high and bring to a boil. Cover, reduce heat to low, and simmer for 5 minutes.

Stir in the carrots. Cover and simmer until all water is absorbed, about 10 more minutes. Turn off the heat, add the tomatoes and spinach, and stir until the spinach is wilted and the tomatoes have given off their moisture, about 2 minutes.

DAILY MENU PLANNING
Can be used in Step C
Servings: 6
Per Serving
Calories: 137
Protein: 5g
Vegetable: ½ cup
Carbohydrates: ½ cup
Healthy Fat: 1/10 tablespoon

Chic Green Beans
Prep time: 10 minutes
Cook: 10 minutes

INGREDIENTS

  • ½ pound fresh green beans, trimmed
  • 1 tablespoon olive oil
  • ½ cup sliced mushrooms
  • 1 pinch garlic salt, or to taste
  • Ground black pepper to taste

DIRECTIONS
Bring a pot of water to a boil; add green beans and cook until just tender, 6 to 8 minutes. Drain.

Meanwhile, heat olive oil in a skillet over medium heat. Cook and stir mushrooms until tender, about 3 minutes; stir in green beans. Season with garlic salt and black pepper.

DAILY MENU PLANNING
Can be used in Steps C
Servings per recipe: 3
Per Serving
Calories: 69
Protein: 2g
Vegetable: 2/3 cup
Healthy Fat: 1/3 tablespoon

Chicken Cauliflower Soup
Prep time: 10 minutes
Cook: 1 hour and 10 minutes

INGREDIENTS

  • 3 medium red potatoes, cubed
  • ¼ cup olive oil
  • 3 carrots, peeled and diced
  • 1 onion, diced
  • 1 teaspoon garlic powder
  • 2 teaspoons salt
  • 2 teaspoons black pepper
  • 3 stalks celery, diced
  • 6 cups chicken broth
  • 2 cups skim milk
  • 1 head cauliflower, cut into small florets
  • 2 cooked chicken breasts, shredded

DIRECTIONS
Preheat oven to 425 degrees F (220 degrees C).

Lightly grease a baking sheet.

Place potatoes on prepared baking sheet.

Bake potatoes in the preheated oven until tender, about 30 minutes.

Heat olive oil in a large soup pot over medium heat. Stir celery, carrots, onion, and garlic into the hot olive oil; season with salt and pepper. Cook and stir until vegetables soften, about 10 minutes.

Stir chicken broth and milk into vegetable mixture; bring to a boil. Add cauliflower to vegetables and chicken broth mixture. Reduce heat to medium and cook until cauliflower is tender, about 10 minutes.

Stir potatoes and chicken into vegetables and broth; simmer until chicken is heated, about 20 minutes.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 12
Per Serving

Classic Burger
Prep time: 10 minutes
Cook: 8 minutes

INGREDIENTS

  • 8 oz. beef, lean ground
  • 1 pinch salt
  • 1/4 teaspoon pepper, black ground
  • 2 teaspoon mustard, Dijon
  • 2 green leaf lettuce leaves
  • 1/2 medium tomato, sliced
  • 1/2 small onion, red, sliced in rings

DIRECTIONS
Heat grill or grill pan to medium-high.

Mix together beef, salt, and pepper; form into 2 patties. Grill patties to desired doneness, 4 minutes per side for medium.

Remove from heat, spread with mustard, and top with lettuce, tomato, and onion; serve.

For a utensil free burger, use the lettuce as a wrap.

DAILY MENU PLANNING
Can be used in Step A, B, and C
Servings per recipe: 2
Per Serving
Calories: 250
Protein: 28g
Vegetable: ½ cup

Cottage Cheese Pancakes
Prep time: 10 minutes
Cook: 8 minutes

INGREDIENTS

  • 1 cup oatmeal
  • 8 egg whites
  • 1 cup FF cottage cheese
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • ½ teaspoon cinnamon (or more)
  • 1 tablespoon sugar free Torani syrup (optional for flavoring – choose any flavor you like)

DIRECTIONS
Mix everything in blender until it’s like pancake batter. For thicker batter, refrigerate for an hour. As it sits, it gets thicker.

Prepare a large skillet with cooking spray and place over medium-high heat; cook the batter in the hot skillet until bubbles begin to form on the top. Flip the pancake and cook until browned on the bottom; remove from heat. May top with fruit from the Step C fruit list.

DAILY MENU PLANNING
Can be used in Step C
Servings: 3
Per Serving
Calories: 220
Protein: 26g
Complex Carbohydrates: ½ cup

Creamy Lemon Dressing
Prep time: 15 minutes
Cook: none

INGREDIENTS

  • 1/3 cup fresh lemon juice
  • 4 teaspoons lemon zest
  • ½ teaspoon garlic powder
  • ½ teaspoon dry mustard
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup olive oil
  • ½ cup non-fat plain Greek yogurt

DIRECTIONS
Combine lemon juice, lemon zest, garlic powder, dry mustard, salt, and pepper in a bowl. Slowly whisk olive oil into the lemon juice mixture until thickened. Whisk yogurt into the mixture. Transfer the dressing to a sealable container.

Refrigerate 15 minutes to overnight.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 8 (approximately 2 tablespoons in each serving)
Per Serving
Calories: 75
Protein: 2g
Healthy Fat: ½ tablespoon

Creamy Yogurt Hummus
Prep time: 5 minutes
Cook: none

INGREDIENTS

  • 1 (15.5 ounce) can garbanzo beans, drained
  • 1/2 cup fresh lemon juice
  • ½ teaspoon garlic powder
  • 1 teaspoon salt
  • 2/3 cup non-fat plain yogurt

DIRECTIONS
In a blender or food processor, blend garbanzo beans until smooth. Mix in garlic, salt, lemon juice and yogurt. Blend to desired consistency.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 24
Per Serving
Calories: 26
Protein: 1g
Complex Carbohydrates: 1/6 cup

Crock-Pot Turkey Vegetable Soup
Prep time: 5 minutes
Cook: none

INGREDIENTS

  • 4 cups of water
  • 2 beef bouillon cubes
  • 16 oz skinless turkey breast (no bone)
  • 1 cup celery
  • 1 cup carrots sliced
  • ½ cup onion chopped
  • 2 cups summer squash
  • Optional seasonings: salt and black pepper

DIRECTIONS
Preheat oven to 375 degrees.

Cut turkey breast into pieces. Lay pieces onto aluminum foil sprayed with cooking spray. Place another piece of foil on the top and fold over edges to create a seal. Bake for 20 minutes.

Remove turkey from foil and combine all ingredients in slow cooker.

Cook on low 4-8 hours (the longer the better).

DAILY MEAL PLANNING
Can be used in Steps A, B, and C
Servings 4
Per Serving
Calories: 196
Protein: 28g
Vegetables: 1 cup

Easy Chef Salad
Prep time: 10 minutes

INGREDIENTS

  • 3 cups chopped lettuce
  • 2 hard boiled eggs, quartered
  • 4 oz. sliced ham
  • 4 oz. sliced turkey
  • ½ cup carrot, shredded
  • 1 cup chopped tomato
  • ½ cup thinly sliced red onion
  • 4 tablespoons balsamic vinegar

DIRECTIONS
Arrange carrot, onion and tomato over lettuce in bowl. Top with eggs, ham and turkey. Drizzle with balsamic vinegar (or Creamy Lemon Dressing- see recipe). Add salt and pepper to taste. Separate into two bowls and serve.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 2
Per Serving
Calories: 259
Protein: 28g
Vegetable: 1 cup

Easy Egg White Omelet
Prep time: 10 minutes
Cook: 10 minutes

INGREDIENTS

  • Cooking spray
  • 2 tablespoons chopped onion
  • 2 tablespoons chopped green bell pepper
  • 2 tablespoons chopped mushrooms
  • Salt and ground black pepper to taste
  • 1 (32 ounce) container refrigerated pasteurized egg white substitute (Such as Egg Beaters Whites)

DIRECTIONS
Spray a 9×5-inch glass or microwave-safe loaf pan with cooking spray; sprinkle the onion, green bell pepper, and mushroom into the pan, and toss lightly with a fork just to mix. Season with salt and black pepper, and pour in the egg whites.

Cook in a microwave oven on High setting for 3 minutes. Remove and stir the cooked egg white from the side of the pan into the rest of the ingredients; cook for 3 more minutes on High. If the omelet is still a little runny on top, slice it into chunks and turn it over in the loaf pan; microwave for 30 more seconds on High. Adjust salt and pepper, and serve.

DAILY MENU PLANNING
Can be used in Step B and C
Servings per recipe: 4
Per Serving
Calories: 128
Protein: 25g
Vegetables: 1/10 cup

Easy Tzatziki Sauce
Prep time: 10 minutes

INGREDIENTS

  • 1 cup fat-free plain Greek style yogurt
  • ½ cucumber, finely chopped
  • ½ teaspoon garlic powder
  • 2 tablespoons chopped fresh parsley
  • Salt to taste

DIRECTIONS
Mix yogurt, cucumber, garlic, parsley, and salt together in a bowl. Cover bowl with plastic wrap and refrigerate 1 hour. Stir before serving.

DAILY MENU PLANNING
Can be used in Step B and C
Servings per recipe: 4
Per Serving
Calories: 40
Protein: 6g

Flank Steak with Marinade
Prep time: 15 minutes
Cook: 20 minutes

INGREDIENTS

  • ½ cup soy sauce
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • ½ teaspoons garlic powder
  • 1 tablespoons minced onion
  • 1 teaspoon ground ginger
  • ½ teaspoon black pepper
  • 1 (1 ½ pound) beef flank steak

DIRECTIONS
In a shallow bowl, combine soy sauce, lemon juice, olive oil, garlic powder, onion, ginger and pepper. Coat steak with marinade, cover, and refrigerate for at least 6 hours.

Preheat an outdoor grill for high heat.

Grill steak for 7 to 8 minutes per side, or to desired doneness.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 6
Per Serving
Calories: 252
Protein: 25g
Healthy Fat: 1/3 tablespoon

Flank Steak with Mushroom Sauce
Prep time: 20 minutes
Cook: 20 minutes

INGREDIENTS

  • 2 tablespoons olive oil
  • 16 ounces beef flank steak
  • 8 ounces mushrooms, sliced
  • 1 shallot, diced
  • 1 teaspoon garlic powder
  • 1 tablespoon chopped rosemary leaves
  • 1 bouillon cube
  • ¼ cup water

DIRECTIONS
Heat 1 tablespoon oil in a 10-inch skillet over medium heat. Add the beef and cook until well browned on both sides until desired doneness, about 10 minutes for medium-rare. Remove the beef from the skillet.

Dissolve bouillon in water.

Heat the remaining oil in the skillet. Add the mushrooms and cook for 5 minutes or until tender, stirring occasionally. Add the shallot, garlic powder and rosemary. Stir for 30 seconds. Stir in the bouillon and cook for another 30 seconds.

Cut the beef diagonally against the grain into thin slices. Serve the mushroom mixture with the beef.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 4
Per Serving
Calories: 220
Protein: 28g
Vegetable: ¼ cup
Healthy Fat: ½ tablespoon

Garlic Salmon
Prep time: 15 minutes
Cook: 25 minutes

INGREDIENTS

  • 1 ½ pounds salmon fillet
  • Salt and pepper to taste
  • ½ teaspoon garlic powder
  • 5 slices lemon
  • 2 green onions, chopped

DIRECTIONS
Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.

Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, and garlic powder. Arrange lemon slices on top of fillet. Sprinkle fillet with chopped green onions.

Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.

Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

DAILY MENU PLANNING:
Can be used in Steps A, B and C
Servings per recipe: 4
Per Serving
Calories: 310
Protein: 42g

Green Bean and Mushroom Medley
Prep time: 20 minutes
Cook: 15 minutes

INGREDIENTS

  • ½ pound fresh green beans, cut into 1 inch lengths
  • 2 carrots, cut into thick strips
  • 1 onion, sliced
  • ½ teaspoon seasoned salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon pepper
  • 1 bouillon cube
  • ½ cup water

DIRECTIONS
Place green beans and carrots in 1 inch of boiling water. Cover, and cook until tender but still firm. Drain.

Heat water and bouillon cube in large skillet over medium heat. Saute onions and mushrooms until almost tender. Reduce heat, cover, and simmer 3 minutes. Stir in green beans, carrots, seasoned salt, garlic powder, and pepper. Cover, and cook for 5 minutes over medium heat.

DAILY MENU PLANNING:
Can be used in Steps A, B, and C
Servings per recipe: 6
Per Serving
Calories: 35
Protein: 2g
Vegetable: 1 cup

Green Beans Italiano
Prep time: 10 minutes
Cook: 25 minutes

INGREDIENTS

  • 2 pounds green beans, trimmed
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 2 teaspoons Splenda (or artificial sweetner of your choice)
  • 1 ½ teaspoons salt
  • 1 ½ cups beef broth (use 1 bouillon cube dissolved in 1 ½ cups water)
  • 1 (14.5 ounce) can Italian-style diced tomatoes, drained
  • 2 tablespoons parsley flakes

DIRECTIONS
Stir green beans, olive oil, garlic powder, Splenda, and salt in a large skillet. Place a cover on the skillet and cook over low heat until green beans are slightly tender, about 15 minutes.

Pour beef broth over the green bean mixture; continue cooking uncovered about 5 minutes more.

Increase heat to medium-high. Stir tomatoes and parsley through the green bean mixture; continue cooking until beans are cooked through and tender, about 5 minutes more.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 8
Per Serving
Calories: 59
Protein: 4g
Vegetable: 1 ¼ cups
Healthy Fat: ¼ tablespoon

Grilled Halibut
Prep time: 15 minutes
Cook: 8 minutes

INGREDIENTS

  • 2 blood oranges
  • 2 tablespoons Extra Virgin Olive Oil
  • 4 (4 ounce) skinless halibut or haddock fillets
  • ½ teaspoon paprika
  • ½ teaspoon coarse sea salt or kosher salt
  • ½ cup chopped green onion
  • 1 tablespoon tarragon (optional)

DIRECTIONS
Heat a grill to medium-high heat or have a ridged grill pan ready. Cut 1 of the oranges in half and squeeze 2 tablespoons juice. In a medium bowl, combine olive oil and juice. Spoon 2 tablespoons of the mixture over fish. Sprinkle paprika over fish; let stand 10 minutes.

Peel remaining orange and separate into sections. Add the orange sections and green onion to a bowl; toss with olive oil mixture.

Grill fish (or cook in a heated ridged grill pan over medium heat) 4 minutes per side or until fish is opaque in center. Transfer to serving plates and top with orange mixture and sea salt. Garnish with tarragon if desired.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 4
Per Serving
Calories: 227
Protein: 28g
Fruit: 3 ounces
Healthy Fat: ½ tablespoon

Grilled Tomatoes
Prep time: 15 minutes
Cook: 10 minutes

INGREDIENTS

  • 8 tomatoes, halved lengthwise
  • Pam Cooking Spray
  • ½ teaspoon garlic powder
  • 1 teaspoon salt and ground black pepper to taste

DIRECTIONS
Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

Spray a light coat of Pam on the cut sides of the tomatoes, and sprinkle with garlic, salt, and black pepper.

Place tomatoes, cut sides up, onto the preheated grill, and grill until the tomatoes start to sizzle and show blackened grill marks, about 4 minutes. Flip the tomatoes over and grill until the garlic turns golden brown, about 3 more minutes.

DAILY MENU PLANNING
Can be used in Step A, B and C
Servings per recipe: 8
Per Serving
Calories: 27
Vegetables: 1 cup

Healthy Baked Oatmeal
Prep time: 15 minutes
Cook: 25-30 minutes

INGREDIENTS

  • 3/4 cup non-fat milk1/3 cup non-fat plain yogurt
  • 1/3 cup non-fat plain yogurt1 egg, beaten
  • 1 egg, beaten2 tablespoons sugar-free Torani vanilla syrup
  • 2 tablespoons sugar-free Torani vanilla syrup
  • 2 ripe bananas, mashed
  • 2 ripe bananas, mashe2 cups oats
  • 2 cups oats
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking powder
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon salt

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).

Mix together milk, yogurt, egg, Torani syrup, mashed bananas.

Add oats, baking powder, cinnamon, and salt to the bowl; stir. Pour into a 9×5-inch baking dish (sprayed lightly with Pam cooking spray). Bake at 350 degrees for 25-30 minutes.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 6
Per Serving
Calories: 147
Protein: 7g
Fruit: 2.5 ounces
Carbohydrate: ½ cup

Jamaican Cabbage
Prep time: 15 minutes
Cook: 20 minutes

INGREDIENTS

  • 1 head of cabbage
  • 2 tablespoons olive oil
  • 1 small onion, thinly sliced
  • ½ chopped green bell pepper
  • 1 green onion, sliced
  • 1 teaspoon dried thyme
  • 1 teaspoon salt (optional)
  • 1 cup shredded carrots
  • ¼ cup white vinegar
  • 2 tablespoons Splend

DIRECTIONS
Peel tough outer leaves from cabbage, core the head, and shred cabbage.

Heat olive oil in a large skillet over medium high heat; raise heat to high. Stir onion, green bell pepper, and green onion in the hot oil and cook until vegetables have softened, about 5 minutes, stirring often. Stir thyme and salt into onion mixture.

Mix shredded cabbage and carrots into onion mixture until thoroughly combined, cover skillet, and reduce heat to medium-low. Cook until cabbage has started to soften, about 10 minutes, stirring occasionally. Uncover skillet and stir vinegar and Splenda into cabbage mixture; cook and stir until cabbage is tender, about 3 more minutes.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 6
Per Serving
Calories: 113
Protein: 3g
Vegetable: 1 and 1/2 cup
Healthy Fat: 1/3 tablespoon

Lemon Chicken with Broccoli
Prep time: 20 minutes
Cook: 40 minutes

INGREDIENTS

  • 1 large lemon
  • 2 tablespoons olive oil
  • 4 skinless, boneless chicken breasts
  • 1 medium onion, diced
  • ¼ teaspoon garlic powder
  • 2 cubes chicken bouillon
  • 4 cups fresh broccoli florets

DIRECTIONS
Grate 1 tablespoon zest and squeeze 1/4 cup juice from the lemon.

Heat 1 tablespoon oil in a 12-inch skillet over medium-high heat. Add the chicken and cook until well browned on all sides. Remove the chicken from the skillet.

Pour off any fat.

Reduce the heat to medium. Heat the remaining oil in the skillet. Add the onion and garlic powder. Cook and stir for 2 minutes. Stir in the bouillon cubes and lemon juice. Return the chicken to the skillet. Reduce the heat to low. Cover and cook for 20 minutes or until the chicken is cooked through.

Stir the broccoli and lemon zest in the skillet. Cover and cook until the broccoli is tender-crisp.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 4
Per Serving
Calories: 305
Protein: 42g
Vegetable: 1 cup
Healthy Fat: ½ tablespoon

Lentils with Tomatoes
Prep time: 15 minutes
Cook: 1 hour 15 minutes

INGREDIENTS

  • 1 quart water
  • 1 cup dry lentils
  • 3 tablespoons olive oil
  • 1 medium green bell pepper, chopped
  • 1 medium onion, chopped
  • 2 ½ cups peeled, seeded, and chopped tomatoes
  • Salt and pepper to taste

DIRECTIONS
In a pot, bring the water to a boil, and stir in the lentils. Reduce heat, and simmer 20 minutes; drain.

Heat the olive oil in a large skillet over medium heat, and sauté the green bell pepper and onion until tender. Mix in the tomatoes, and season with salt and pepper. Stir in the lentils, reduce heat, and simmer 25 to 30 minutes, until the lentils are tender.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 6
Per Serving
Calories: 190
Protein: 8g
Vegetable: 1 cup
Carbohydrate: ½ cup
Healthy Fat: ½ tablespoon

Lime Cilantro Cauliflower
Prep time: 15 minutes
Cook: 7 minutes

INGREDIENTS

  • 1 head cauliflower, cut into florets
  • 1 tablespoon water
  • 1 lime, juiced and zested
  • ½ cup cilantro

DIRECTIONS
Grate cauliflower florets or pulse in a food processor until it resembles rice.

Place grated cauliflower and water in a microwave-safe covered dish.

Cook cauliflower in microwave on high until tender, about 7 minutes.

Stir lime zest, lime juice, and cilantro into cooked cauliflower until well blended.

DAILY MENU PLANNING
Can be used in Steps A, B, and C
Servings per recipe: 4
Per Serving
Calories: 43
Protein: 3g
Vegetable: 1 cup

Lime-Garlic Chicken and Spinach Salad
Prep time: 10 minutes
Cook: 10 minutes

INGREDIENTS

  • 8 oz. chicken breast meat- cut into thin strips
  • 1/4 onion, chopped
  • 1 teaspoon garlic powder
  • 1/2 teaspoon fresh ground black pepper
  • 1/2 pinch salt
  • 2 tablespoons fresh lime juice, or to taste
  • 2 cups baby spinach leaves

DIRECTIONS
Place chicken, onions, garlic powder, salt, and pepper in a resealable bag. Stir in the lime juice. Allow to sit for a few minutes to marinate.

Spray a non-stick frying pan with olive oil cooking spray and place over medium heat. Pour in the entire contents of the bag and cook until the onion has softened (there is no need to brown). Add additional lime juice to taste. Serve over spinach.

DAILY MENU PLANNING
Can be used in Steps A, B, and C
Servings per recipe: 2
Per Serving
Calories: 210
Protein: 29g
Vegetable: 1/3 cup

Orange Shrimp Salad
Prep time: 15 minutes

INGREDIENTS

  • 2 Valencia oranges – peeled, sectioned, and seeded
  • 1 (16 ounce) package frozen cooked shrimp, thawed
  • 1 (6 ounce) package baby spinach leaves
  • 1 tablespoon balsamic vinegar, or to taste
  • Freshly ground black pepper

DIRECTIONS
Toss orange sections, shrimp and spinach together in a large salad bowl. Drizzle with balsamic vinegar and sprinkle with black pepper. Chill salad before serving.

DAILY MENU PLANNING
Can be used in Step A, B and C
Servings per recipe: 2
Per Serving
Calories: 300
Protein: 56g
Fruit: 5 oz.

Quick Zesty Green Beans
Prep time: 10 minutes
Cook: 5 minutes

INGREDIENTS

  • 1 pound fresh string beans, stems removed
  • 1 tablespoon canola oil
  • 1 teaspoon Old Bay Blackened Seasoning
  • Salt to taste

DIRECTIONS
Bring a large pot of water to a boil.

Add green beans, return to a boil and cook 1 minute; the beans should still be crisp. Drain the beans; don’t rinse.

In a large skillet or wok, add oil. Heat until very hot (the skillet is ready when a drop of water in the oil sizzles). Add beans and cook about 1 minute, turning often with tongs or spatula. Sprinkle Old Bay over beans. Turn the beans to coat with oil and spices; cook about 2 minutes more, or until beans are slightly browned. Salt to taste and serve.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 4
Per Serving
Calories: 77
Vegetable: 1 and 1/3 cups
Healthy Fat: 1/6 tablespoon

Quinoa with Peaches and Creamy Yogurt
Prep time: 15 minutes
Cook: 15 minutes

INGREDIENTS

  • 1 cup quinoa
  • 2 cups water
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 fresh peach, pitted and chopped
  • ½ cup fat-free plain Greek yogurt
  • Artificial sweetener to taste
  • 1 pinch ground nutmeg
  • 1 tablespoon lime juice, or to taste

DIRECTIONS
If quinoa is not pre-rinsed, rinse in plenty of cool water to remove coating, and drain. Bring 2 cups of water to a boil in a saucepan, and stir in the quinoa; reduce heat to low, and simmer until tender, 15 to 20 minutes. Drain excess water, and mix in the cinnamon and 1 teaspoon of nutmeg.

Mix the chopped peach, and artificial sweetener with yogurt in a bowl. Serve quinoa in a serving bowl, topped with about 2 tablespoons of the peach yogurt.
Sprinkle with nutmeg, and drizzle about a teaspoon of lime juice over the top.

DAILY MENU PLANNING
Can be used in Step C
Servings: 5
Per Serving
Calories: 150
Protein: 7g
Fruit: 1.5 oz.
Complex Carbohydrates: ½ cup

Red Bell Pepper Coulis
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • 2 red bell peppers, seeded and chopped
  • ¼ cup onion, chopped
  • 1 cup chicken broth
  • ½ cup non-fat plain Greek yogurt

DIRECTIONS
Heat olive oil in a skillet over medium heat. Add red bell peppers and onions; sauté until soft. Stir in chicken broth, and simmer over low heat until reduced by half.

When the mixture is reduced, stir in Greek yogurt, and transfer the mixture to a blender. Puree until smooth. Reheat before serving if necessary.

DAILY MENU PLANNING
Can be used in Step B, C
Servings: 4
Per Serving
Calories: 43
Protein: 3g
Vegetable: ¾ cup

Roasted Broccoli
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • 2 cups broccoli florets
  • 1 yellow bell pepper, sliced
  • 1 tablespoon Montreal steak seasoning
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

DIRECTIONS
Preheat an oven to 400 degrees F (200 degrees C).

Combine the broccoli and bell pepper in a bowl. Sprinkle the steak seasoning, chili powder, garlic powder, salt, and pepper over the vegetables; spray shallow baking dish with Pam cooking spray. Spread the vegetables into the baking dish.

Bake in the preheated oven until the vegetables are tender and beginning to brown, 15 to 20 minutes.

DAILY MENU PLANNING:
Can be used in Step A, B, and C
Servings: 4
Per Serving
Calories: 40
Vegetable: 1 cup

Roasted Garlic Lemon Broccoli
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • 2 heads broccoli, separated into florets
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 1/8 teaspoon garlic powder
  • ½ teaspoon lemon juice

DIRECTIONS
Preheat the oven to 400 degrees F (200 degrees C).

In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic powder. Spread the broccoli out in an even layer on a baking sheet.

Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 6
Per Serving
Calories: 49
Protein: 3g
Vegetable: 1 ½ cups
Healthy Fat: 1/3 teaspoon

Roasted Tomatoes with Garlic
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • 4 cups grape tomatoes
  • 2 teaspoons garlic powder
  • Salt and pepper to taste

DIRECTIONS
Preheat an oven to 450 degrees. Place a piece of aluminum foil over a baking sheet.

Place the tomatoes evenly onto baking sheet. Sprinkle garlic powder over tomatoes. Season to taste with salt and pepper.

Bake the grape tomatoes in the preheated oven until the skins pop and start to brown, 15 to 20 minutes.

DAILY MENU PLANNING:
Can be used in Step A, B, and C
Servings: 4
Per Serving
Calories: 36
Vegetable: 1 cup

Salmon Burgers
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • 1 (14.75 ounce) can salmon, drained and flaked
  • ¾ cup rolled oats
  • ½ onion, sliced
  • 1 egg
  • ½ lemon, juiced
  • ½ teaspoon dry mustard
  • Salt and pepper to taste
  • 1 teaspoon olive oil

DIRECTIONS
Mix salmon, oats, onion, egg, lemon juice, mustard, salt, and black pepper in a bowl until evenly combined. Divide and shape mixture into four patties.

Heat vegetable oil in a large skillet over medium-high heat; pan-fry salmon patties until heated through, about 7 minutes on each side.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 4
Per Serving
Calories: 268
Protein: 28g
Carbohydrate: 1/5 cup
Healthy Fat: 1/10 tablespoon

Salmon Supreme
Prep time: 10 minutes
Cook: 25 minutes

INGREDIENTS

  • 2 (4 ounce) fillets salmon
  • 1 small yellow squash, chopped
  • 1 small zucchini, chopped
  • 2 Roma (plum) tomatoes, thinly sliced
  • 1 carrot, sliced
  • 1 tablespoon Cajun style seasoning
  • 2 slices lemon

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).

Place salmon fillets in a piece of foil large enough to create a sealed packet, and layer with squash, zucchini, tomato, carrot and mushrooms. Sprinkle Cajun seasoning on top of each fillet and top with a lemon slice.

Seal foil tightly around salmon and vegetables. Place packet on a medium baking sheet. Bake 25 minutes in the preheated oven, or until vegetables are tender and fish is easily flaked with a fork.

DAILY MENU PLANNING
Can be used in Steps A, B, and C
Servings per Recipe: 2
Per Serving
Calories: 230
Protein: 28g
Vegetables: 2 cups

Savory Cottage Cheese Pancakes
Prep time: 5 minutes
Cook: 10 minutes

INGREDIENTS

  • 1 cup oatmeal
  • 8 egg whites
  • 1 cup FF cottage cheese
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • 1 teaspoon garlic powder
  • 1 dash cayenne pepper
  • Salt and pepper to taste
  • 1½ cup chopped mushrooms
  • 1 cup chopped fresh spinach

DIRECTIONS
Mix everything in blender until it’s like pancake batter. For thicker batter, refrigerate for an hour. As it sits, it gets thicker.

Prepare a large skillet with cooking spray and place over medium-high heat; cook the batter in the hot skillet until bubbles begin to form on the top. Flip the pancake and cook until browned on the bottom; remove from heat.

DAILY MENU PLANNING
Can be used in Step C
Servings: 3
Per serving
Calories: 230
Protein: 28g
Complex Carbohydrates: ½ cup
Vegetables: ½ cup

Shrimp in Tomato Sauce
Prep time: 15 minutes
Cook: 20 minutes

INGREDIENTS
Sauce:

  • 1 cup finely chopped white onion
  • 2 teaspoons minced garlic
  • 1 jalapeno or Serrano pepper, finely chopped
  • 2 cups chopped tomatoes, including juice
  • 2 bay leaves
  • ½ teaspoon salt

Shrimp:

  • Pam cooking spray
  • 1 ¼ pounds large shrimp, peeled and deveined
  • ½ teaspoon salt
  • 1/4 cup chopped cilantro

DIRECTIONS
To make sauce, spray a 2- to 3-quart heavy saucepan with Pam cooking spray and place over medium heat. Add onion, garlic and pepper and cook, stirring, until onions are translucent, about 5 minutes. Add tomatoes, bay leaves and salt and simmer over low heat, uncovered, stirring occasionally, until sauce is slightly thickened, about 20 minutes.

Spray a large heavy skillet with Pam cooking spray and place over medium-high heat. Toss the shrimp with the salt, then add to the oil and sauté, turning occasionally, until barely cooked through, 2 to 3 minutes.

Stir the sauce into the shrimp and cook over medium heat, stirring occasionally, until the shrimp is just cooked through, 1 to 2 minutes more. Stir in cilantro.
Can be used in Step A, B, and C
Servings per recipe: 4
Per Serving
Calories: 135, Protein: 29g, Vegetable: 1 cup

Smashed Cauliflower
Prep time: 10 minutes
Cook: 10 minutes

INGREDIENTS

  • 2 (16 ounce) packages frozen cauliflower
  • 1 bouillon cube (choose your preference beef, chicken, vegetable)
  • ¼ cup nonfat plain Greek yogurt
  • ¼ teaspoon ground black pepper
  • ½ teaspoon salt
  • ½ teaspoon garlic powder

DIRECTIONS
Place cauliflower and bouillon cube in a pot with enough water to cover. Bring to a boil and cook 10 minutes, or until tender. Drain and return cauliflower to pot.

Stir nonfat Greek yogurt, black pepper, salt, and garlic powder into cooked cauliflower.

Mash cauliflower mixture with a potato masher or whisk until a smooth consistency similar to mashed potatoes.

DAILY MENU PLANNING
Can be used in Step B and C
Servings per recipe: 4
Per Serving
Calories: 65
Protein: 4g
Vegetable: 1 cup

Smothered Chicken
Prep time: 15 minutes
Cook: 1 hour 5 minutes

INGREDIENTS

  • 2 ½ chicken breasts
  • 2 cups water
  • 3 stalks celery, diced
  • 1 tablespoon canola oil
  • 1 ½ cups carrots, peeled and diced
  • 1 onion, sliced
  • 1 teaspoon garlic powder
  • salt, pepper

DIRECTIONS
Lightly salt and pepper the chicken pieces.

In a deep saucepan or Dutch oven, heat oil until hot. Add chicken and brown quickly on both sides. Turn off heat and pour off excess oil.

Add onion and garlic to chicken.

Cover chicken with water. Bring to a boil. Lower heat, cover pot, and simmer for about 20 minutes.

Add carrots to chicken. Cover and continue to simmer for 30 minutes more.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 2
Per Serving
Calories: 275
Protein: 28g
Vegetable: 1 cup
Healthy Fat: 1/3 tablespoon

Spicy Flank Steak
Prep time: 10 minutes
Cook: 10 minutes

INGREDIENTS

  • 2 teaspoons paprika
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic salt
  • 1 pinch black pepper
  • 2 pounds flank steak, cut into strips

DIRECTIONS
In a large resealable plastic bag, mix the paprika, coriander, cumin, garlic salt, and pepper. Place steak in the bag, and shake to coat. Allow to sit 20 minutes in the refrigerator.

Preheat the oven broiler. Lightly spray a baking sheet.

Arrange steak on the baking sheet, and broil 5 minutes on each side, or to desired doneness.

DAILY MENU PLANNING:
Can be used in Steps A, B, and C
Servings per recipe: 6
Per Serving
Calories: 240
Protein: 37g

Spinach and Cauliflower Bhaji
Prep time: 20 minutes
Cook: 20 minutes

INGREDIENTS

  • 2 large onions, coarsely chopped
  • 1 head cauliflower, cut into florets
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 ¼ teaspoons cayenne pepper
  • 1 (14.5 ounce) can diced tomatoes
  • 1 ¼ cups vegetable brothSalt and ground black pepper to taste
    1 pound fresh spinach, chopped and stems removed

DIRECTIONS
Pour ¼ cup of broth into large saucepan over medium heat; cook and stir onions and cauliflower until slightly softened, about 3 minutes. Add garlic, ginger, coriander, cumin, turmeric, and cayenne pepper; stir to coat.

Stir tomatoes and vegetable broth into cauliflower mixture; season with salt and black pepper. Bring mixture to a boil, cover, and reduce heat. Simmer until flavors have blended, about 8 minutes. Stir spinach into mixture until it begins to wilt. Cover and simmer until spinach is completely wilted and cauliflower is tender, 8 to 10 minutes.

DAILY MENU PLANNING:
Can be used in Step A, B, and C
Servings: 6
Per Serving
Calories: 74
Vegetable: 2 cups

Squash on the Barbeque
Prep time: 10 minutes
Cook: 35 minutes

INGREDIENTS

  • 2 yellow squash, cut into ½ inch slices
  • 2 zucchini, cut into ½ inch slices
  • 2 tomatoes, cut into wedges (optional)
  • 1 small onion, sliced and separated into rings
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Pam cooking spray

DIRECTIONS
Preheat an outdoor grill to medium heat. Cut two sheets of heavy duty aluminum foil, each approximately 18 inches long.

Place the yellow squash, zucchini, tomatoes, onion, and garlic in the center of one sheet of aluminum foil. Lightly spray vegetables with cooking spray; season with salt and pepper. Place second sheet of foil on top of vegetables. Fold edges together tightly to seal packet.

Place packet on the top rack of the preheated grill. Cook for 15 minutes. Turn packet over and continue to cook until vegetables are tender, 15 to 20 minutes.

Carefully cut an “X” into top of packet and pour vegetables and juices into serving bowl.

DAILY MENU PLANNING:
Can be used in Step A, B, and C
Servings: 6
Per Serving
Calories: 37
Vegetable: 1 cup

Summer Squash
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • 1 small onion, sliced
  • 2 medium tomatoes, coarsely chopped
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 2 small zucchini, cut into ½ inch slices
  • 2 small yellow summer squash, cut into ½ inch slices
  • ½ teaspoon dried basil
  • ¼ cup water or vegetable broth

DIRECTIONS
Pour water (or broth) in a large skillet over medium heat. Cook and stir the onion about 5 minutes, until tender. Mix in the tomatoes, and season with salt and pepper. Continue to cook and stir about 5 minutes. Mix in the zucchini, yellow squash, and basil. Cover, reduce heat to low, and simmer 20 minutes, stirring occasionally.

DAILY MENU PLANNING:
Can be used in Step A, B, and C
Servings: 4
Per Serving
Calories: 38
Vegetable: 1 cup

Superfast Asparagus
Prep time: 5 minutes
Cook: 10 minutes

INGREDIENTS

  • 1 pound asparagus
  • 1 teaspoon Cajun seasoning

DIRECTIONS
Preheat oven to 425 degrees F (220 degrees C).

Snap the asparagus at the tender part of the stalk. Arrange spears in one layer on a baking sheet. Spray lightly with nonstick spray; sprinkle with the Cajun seasoning.

Bake in the preheated oven until tender, about 10 minutes.

DAILY MENU PLANNING:
Can be used in Step A, B, and C
Servings: 3
Per Serving
Calories: 32
Vegetable: 1 cup

Tilapia Fish Pack
Prep time: 10 minutes
Cook: 15 minutes

INGREDIENTS

  • ½ teaspoon dried parsley
  • 1 teaspoon garlic powder
  • 1/8 teaspoon salt
  • 8 large asparagus stalks, tough ends removed
  • one 6-ounce raw tilapia fillet
  • 2 slices of lemon
  • Optional seasonings: salt and black pepper

DIRECTIONS
Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray (or use non-stick aluminum foil).

In a small bowl mix parsley, garlic powder, and salt. Line up asparagus stalks on the center of the foil and top with fish. Sprinkle seasoning mixture evenly and top with lemon slices. Cover with another large piece of foil.

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until fish is cooked through and veggies are tender.

Cut packet to release steam before opening entirely.

DAILY MENU PLANNING
Can be used in Steps A, B, and C
Servings per recipe: 1
Per Serving
Calories: 217
Protein: 37g
Vegetable: 1 cup

Tomato Chutney
Prep time: 20 minutes
Cook: 10 minutes

INGREDIENTS

  • 2 pints cherry tomatoes
  • 1 small white onion, chopped
  • 1 green onion, chopped
  • 2 green chili peppers, chopped
  • Salt to taste
  • 1 teaspoon lemon juice, or to taste

DIRECTIONS
Place cherry tomatoes in a medium saucepan. Add just enough water to cover the bottom of the pan. Bring to a boil over medium-high heat, and let cook until tomatoes are soft and broken.

In a medium bowl, mix together the white onion, green onion, and chili peppers. Add hot cooked tomatoes, and mix well. Season with salt, pepper and lemon juice to taste.

DAILY MENU PLANNING
Can be used in Step A, B, and C
Servings: 6
Per Serving
Calories: 33
Vegetable: 1 cup

Tuna Wraps
Prep time: 10 minutes

INGREDIENTS

  • 1 lemon
  • ½ cup chopped celery
  • 6 oz. chunk light tuna packed in water
  • ½ cup chopped onion
  • 1 cup chopped tomato
  • 4 large lettuce leaves

DIRECTIONS
Mix celery, tuna, onion, tomato and a squeeze of lemon, in a small bowl. Add salt and pepper to taste.

Wash, pat and dry lettuce and leave whole. Place tuna mixture in the lettuce down the center of the stalk. Wrap and enjoy!

DAILY MENU PLANNING
Can be used in Step A, B, and C
Servings per recipe: 2
Per Serving
Calories: 135
Protein: 22g
Vegetable: 1 cup

Yogurt-Mint Chutney
Prep time: 10 minutes

INGREDIENTS

  • 5 whole green onions
  • 2 tablespoon dried mint
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 pinch crushed red pepper flakes, or to taste
  • 1 (7 ounce) container of non-fat plain Greek yogurt
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper

DIRECTIONS
Grind green onions, mint, olive oil, lemon juice, and red pepper flakes in a food processor to a coarse paste; transfer to a bowl. Add yogurt, salt, and black pepper; stir with a fork until blended.

DAILY MENU PLANNING
Can be used in Step C
Servings: 4
Per Serving
Calories: 62
Protein: 5g
Healthy Fat: ¼ tablespoon

Zucchini Chips
Prep time: 10 minutes
Cook: 2 hours

INGREDIENTS

  • 1 large zucchini, thinly sliced into rounds
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt, or to taste

DIRECTIONS
Preheat oven to 225 degrees F (110 degrees C). Line 2 large baking sheets with parchment paper or silicone baking mats.

Place zucchini slices in a single layer on paper towels, cover slices with more paper towels, and gently press to squeeze out as much liquid as possible. Arrange zucchini slices onto the prepared baking sheets, taking care not to overlap slices.

Brush zucchini slices with olive oil and sprinkle lightly with kosher salt.

Bake zucchini slices in the preheated oven until browned and crisp, about 2 hours. Let cool before serving. Store in an airtight container, up to 3 days.

DAILY MENU PLANNING
Can be used in Step C
Servings per recipe: 2
Per Serving
Calories: 145
Protein: 2g
Vegetable: 1 cup
Healthy Fat: 1 tablespoon