24 oz can white tuna
1/2 apple diced
3 celery stalks diced
1/3 c FF sour cream
2 tbsp low fat mayo
Mix well.
can add onion, pepper, salt and pepper for taste
I like an open face sandwich with small bread, tomatos and 1/2 to 3/4 c of tuna salad
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6 servings
lean ground 1% turkey 16 ounces
2 can low sodium tomato Soupundiluted, 10-3/4-oz
Beans, black, canned, 15.5-oz can 1 can
96% Beef, ground, extra-lean, 3 ounces
Garlic, raw, average cloves (1/9 oz) 1/2 piece
Chili powder, regular, 1/11 oz per teaspoon 8 tsps
cook turkey and beef, than put in blender to grid fine. add garlic, soup, beans, spices
and cook [...]
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this is what i consider 4 to 5 servings of a vegetable….. it will last me 5 meals for the week
it is about 3 to 4 pounds of brocolli crowns
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get about 1 to 2 lbs of green beans.
clean, dice
with large wok, spray pam, add 1 tbsp oil and large tbsp chopped garlic
get hot and add beans.
cover, stir every min, add tsp of water as needed.
when almost done, add 1 lb of cleaned shrimp..
cook hot, toss, cover, toss, cover..
enjoy!
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1 tsp olive oil
1/2 chopped onion
1/4 tsp cayenne pepper
3 cloves garlic, peeled
4 cups reduced-sodium chicken broth
1 stalk celery, diced
1…bay leaf
1/4 tsp thyme
1/2 c canned red kidney beans, rinsed and drained
16 large shrimp, peeled, deveined and tails removed
1/3 cup pearl barley
1.ln a heavy soup pot, heat olive oil over medium-high heat.
Saute onion, garlic and celery until soft [...]
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I have a stuffed salmon… it is very good , but not low in fat. the crab stuffing is very high in fat and calories… so eat sparingly
garlic bowtie pasta and french string beens.
Categories: Austin Fitness Boot camp, Healthy Recipes, June's Corner - Fitness Trainer, Personal Training Austin, Personal Training Round Rock, Weight loss |
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1 whole egg
8 egg whites
1 c skim mootopia mik
1/2 onion chopped
1 bunch spinach or mustard greens, washed, stems removed and chopped
3/4 c FF Mozzella shredded cheese
3/4 c FF cheddar cheese shredded
4 oz greek plain FF yogurt
2 TBSP parm cheese
sea salt, pepper to season for taste
1 tsp oil, saute onion and add greens, cook 2 to [...]
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1 to 1.5 lbs of lean ground chicken breast
1/2 c Panko seasoned crumbs
1 egg white
1/2 chopped onion
1/4 c seasoned bread crumbs
1/6 c of ketchup
salt and pepper to season (can use other spices….)
mix, bake 1 hour at 350 covered in foil
5 to 7 equal servings
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Pasta to choice from:
Ronzoni whole wheat or Barilla plus
Cook pasta al denta, drain. I cooked about 1/2 box = 4 to 5 servings
In hot skillet, spray pam, add 1 TBSP of olive oil and a large spoon of chopped garlic
then add pasta Stir to coat garlic on pasta,
spray some “pam” on pasta season with salt and [...]
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2 Cups of Spelt whole wheat flour
1/4 C Flaxseed meal
1/4 c Almond Meal
1 Tbs baking soda
1 Tbs Baking powder
1/3 C Sun Crystal (Stevia & cane sugar)
Mix 2 Small ripe bananas, 3 egg whites,
1 tsp vanilla
1/2 C greek FF yogurt
1/6 c olive oil
1/6 c water
Pre heat oven 350, mix all wet into dry, add 1 c [...]
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