Shopping staples

These are things I normally have in house. (store bought items)

 

Zucchini tots

1 cup zucchini shredded and squeezed.
1/4 c egg whites or 1 egg
1/4 c parmesan cheese
2tbsp diced onion
1/4 c bread crumbs (I use ranch flavored oyster crackers and make to bread crumbs)

Mix ingredients. Spray small muffin pan with Pam. Spoon mixture into each cup to top. Bake 400 degrees 12-15 min or till brown on top. Eat!

Mini taco salad

Mini Taco Salad

Ingredents

package of wonton wrappers      1 pound of ground beef

Fat Free cheddar cheese     1 package of taco seasoning

shredded luttice    chopped tomato

taco sauce   light sour cream

chopped onion    other taco toppings

First you will brown your ground beef. You could also use boco meat or ground turkey or ground chicken whateve you want. Then mix in your taco season. (just follow directions on package) Spray muffin pan with pam. Place the wonton wrappers in each cup then spray top with pam. Spoon about 1 spoonfull of taco meat into each cup. Sprinkle with bit o cheese. Bake at 350 degrees for 4-6 minutes till crispy. then top with your individual taco salad toppings. Enjoy!

Omelet

Ingredents

1/4 cup egg white    1/4c FF Mozarella Cheese

Handful spinach

Directions

Spray small skillet with pam. Pour egg whites in pan. Let cook. Sprinkle on 1/2 of egg and spinach. Fold over and cook on each side for 30 or so seconds. eat.

Nutritional Value

Calories 72  Carbohydrates 2g  Fat 0g Protein 14g

No carb vegitarian 5 min lasagnia

Ingredents

1/2 Zucchini        1/8c low fat cottage cheese

1/4c fat free mozzarella         handful of spinach

1/4c tomato sauce          sprinkle of italian seasoning

Directions

This is just like the no carb lasagnia, except made individually in bowl and with no ground turkey. Slice 1/2 of zucchini and put half of slices on bottom of bowl. Put the cottage cheese, then 1/2 of tomato sauce. (this is just plain can of tomato sauce. not pasta sauce) Then put rest of zucchini down. Then spinach, pasta sauce, italian season to taste and top with mozzarella cheese. Microwave for 1 1/2 minutes. I cut up with knife for easier eating.(pic 4)

Nutritional Value

135 calories  20.5g protein

Quesadilla

7" low carb tortillia        1/8c ff mozzarella cheese

1/8c ff cheddar cheese       1 tbsp salsa

Put Tortillia in small skillet. on one half put cheeses and salsa. Fold in half and cook till crispy on both sides. 2 min or so on each side. EAT!!

183 calories 2g fat 15g carbs 14.5g protein

Baked zucchini

Baked Zucchini

1 Zucchini                          1/4 cup of parmesian cheese

1/4 cup bread crumbs        2 tbsp egg white

I used pizza pan with holes covering entire surface. I also just ran out of pam. uhhh. USE PAM!!! In bowl mix cheese and bread crumbs. (remember calorie count for everything in recipe, some not used so may be lower cals.) cut zucchini into 1/4 inch slices. dip in egg white then in cheese crumb mix. place on pizza pan. bake on 450 degrees for 5 minutes, flip then 5 minutes more. (mine look a little funny but since I used no pam, the cheese/crums stuck to the pan.)

Parmesan asparagus

Cut tough ends off, lat in baking dish. Spray asparagus with Pam. Sprinkle 1/4 cup of Parmesan cheese and then if you need more I did about an 1/8 cup on top of that. Bake 350 degrees for 15-20 min. About 4-5 stalks is about 40 cal 4.4g protein.

Cucumber sandwiches

Feta Cucumber Sandwiches

1 cucumber     2tbs sun dried tomatoes

2tbs greek yougart     4oz feta cheese crumble

In dish mix cut up tomatoes, yougart, and cheese. Slice cucumber with mandolin slicer. I got about 10 slices from mine. Fold slice in half and add mixture.

1 sandwich 23 calories, 1.7g fat, 1g carbs, 1.2g protein

Other foods I eat.

This is where I will be posting pics of other things I eat for the weekly food posts so you can see pics. Will post more as I go.
Chicken, Mushroom, onion, and spinach Stir Fry (build your own bowl, I dont get carb) from Lo-Cal Cafe

Steamed Asparagus. (pam in pan, put in pan, sprinkle with season salt, pour about 3/4c water in, cover and cook for 10 min with lid on.)

Garlic Chicken

Spinach Burgers

So tonight I plan on making these spinach burgers. look good huh??
So here is the recipe.
1 bag of thawed and well drained chopped spinach
1/3 cup of egg whites
2 tbsp dried onion
1/2 c shredded cheese (fat free cheddar)
1/2 c bread crumbs
1/2 tsp garlic powder

Mix well in a bowl. Now, form into burger-sized patties. (or you can do spinach balls)
Heat a non stick skillet over med-high. Spray with a bit of cooking spray. Cook for 4-6 minutes each side.

Nutrition Facts

Serving Size	1 burger
Number of Servings	4
Amount Per Serving
Calories	123
Calories from Fat	0
Total Fat	0.4 g
Saturated Fat	0 g
Trans Fat	0 g
Polyunsaturated Fat	0 g
Monounsaturated Fat	0 g
Cholesterol	0 mg
Sodium	430 mg
Potassium	60 mg
Total Carbohydrate	15 g
Dietary Fiber	3 g	10 %
Sugars	3 g
Other Carbs	0 g
Protein	10.5 g	21 %
Vitamin A	75 %
Vitamin C	3 %
Calcium	12 %
Iron	6 %

Got the recipe from http://thevillagecook.com/spinach-burgers/ I did change it up a bit

Hummus on Rice Thins

16 of these for 198 calories 9g protein! yummy!!

my go to foods

For a while now, I have been just having a cheese stick for breakfast. Sometimes in my lunch or later snack too. I have the Cheeseheads Light Cheese Sticks. They are 60 calories, 25 cals from fat, 2.5g fat, 1.5g sat fat, 10mg cholesterol, 230mg sodium, 1g carbohydrate, and 8g protein.

For my evening snack I normally have some Prairie Farms Low Fat Cottage Cheese. 1/2 cup is a serving. 90 calories, 20 cals from fat, 2.5g fat, 1.5g sat fat, 15mg cholesterol, 450mg, sodium, 5g carbohydrates, and 13g protein. They also have the 1/2 cup individual cups for eating on the go!

I also do the precooked chicken as i posted in my other post. 3 oz chicken 100 calories, 15 cals from fat, 2g fat, .5g sat fat, 50mg cholesterol, 470mg sodium, 1g carbohydrate, and 21g protein!

For dinner  often make Sawi or talipia. get it frozen from walmart. Just put in baking dish and top with some old bay seasoning. YUMM! bake eat. Swai 1 4oz filet is 70 calories, 2g fat, 1g sat fat, 45mg cholesterol 290mg sodium, <1g carbohydrates, and 15g protein.   The Talipia 1 4oz filet is 100 calories, 25 cals from fat, 2.5g fat, 1g sat fat, 40mg cholesterol, 75mg sodium, <1g carbohydrates, and 20g protein.

For lunches I like to make Turkey Roll Ups. I use 2 slices of the Great Value (walmart brand) Fat free turkey breast. (the perfect shape) 1 cheese stick, and a bit of horseradish mustard.  Totals 115 calories, 2.5g fat, 5g carbohydrates, and 18g protein.

Ill be adding more when I can. you can also click on the recipe label on the right side of the page for more.