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30 Day Plan to Aid in Weight Loss with High Fiber Low Calorie Meals
19/01/2013

Turkey Scottish Eggs

IMG_0283Ingredients:

2 pounds ground turkey

8 large eggs

1 medium zucchini

1 tablespoon Worchester Sauce

1 tablespoon ketchep

½ onion powder

½ tablespoon garlic powder

Salt and pepper for taste

Directions:

Hard boil 7 eggs, peel shell and set aside. In food processor blend zucchini, add to large bowl along with ground turkey, 1 egg, Worchester sauce, ketchup, onion powder, garlic powder, salt and pepper. Mix well and use mixture to form a ball around your egg. In a baking dish spray pam and add meatballs. Cover with foil and bake at 400˚ for 1 hour.

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16/01/2013

Turkey Spinach Egg Muffins

IMG_0180

 

Ingredients:

9 eggs

2/3 cup chopped deli sliced turkey

¼ cup chopped red onion

5 cups spinach

1 Roma tomato

1 tablespoon minced garlic

salt and pepper for taste

Directions:

In a non-stick pan sauté onions and garlic until onions are translucent or 1-2 minutes. Add spinach and cook until shrinks down. In a large bowl crack eggs, add chopped turkey and salt and pepper mix well with a fork. Spray pam olive oil onto non-stick muffin tray and scoop mixture it. Should be about 2/3 full, then add a small spoonful of the cooked spinach and onions in each cup. Top with a piece of sliced tomato. Bake 375˚for 35 minutes

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April 23rd, 2013

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10/01/2013

Grilled Red Garlic Chicken

Ingredients:

2 Chicken Breast

2-3 garlic cloves minced

½ tablespoon five spice seasoning

1 tablespoon of oyster sauce

½ tablespoon of low sodium soy sauce

1 tablespoon of lemon juice

2 tablespoons of ketchup

½ tablespoon of stevia

1 tablespoon of sesame oil

Directions:

Cut chicken breast in half and rub five spice seasoning evenly. Spray George foreman grill with Pam olive oil and cook medium high heat 5-7 minutes. In a small bowl mix oyster sauce, soy sauce, lemon juice, ketchup and stevia. Heat sesame oil and garlic in a non-stick pan on medium until garlic is slightly brown. Add sauce mixture to the pan and simmer on low until sauce thickens and then add cooked chicken. Great with rice or quinoa

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07/01/2013

Protein French Toast Breakfast

French Toast with “Dave’s Killer Bread” (4 grams fiber, 5 grams protein and 340mg Omega-3 per slice, GMO Free)

Ingredients:

1 slice of Dave’s Bread

½ cup low fat cottage cheese

¼ blueberries

2 tablespoons sugar free maple syrup

Ingredients for mixture:

1 large Egg

2 tablespoons unsweetened almond milk

1 teaspoon vanilla extract

½ teaspoon of cinnamon

Directions:

Slice bread in half and dip in mixture, cover completely. In a non-stick skillet spray pam canola oil and cook on medium low heat 1 ½ -2 minutes on each side.

Nutrition Facts:

Serving size 1

Calories 322

Fiber 4.9 grams

Protein 21.3 grams

Carbohydrates 42.1 grams

Fat 10.4 grams

Sugar 11.9 grams

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