Vegetarian Spaghetti and Meatballs

Tofu Spaghetti

0 from 0 votes
Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 4 servings (~20 meatballs)
Calories 368 kcal

Ingredients
  

  • 1 package extra firm tofu drained and crumbled, 14-ounce
  • 1 Pkg Tofu Noodles
  • 4 tablespoons MCT Oil
  • 2 cups thinly sliced mushrooms about 4 ounces
  • 3/4 cup finely diced onion
  • 1/2 cup Carbquick
  • 1 Can Red Gold Tomato Sauce
  • Pinch sea salt plus 1/2and more to taste
  • 3 cloves garlic roughly chopped
  • 1/4 teaspoon red pepper flakes
  • 1 Large Egg
  • 1/4 cup FC bread crumbs Dry out 3 FC bread slices and make into crumbs in food processor
  • 1 tablespoon finely chopped parsley leaves
  • freshly ground black pepper

Instructions
 

  • In a medium skillet over medium heat, warm 2 tablespoons of the oil. Add the onion and a pinch of salt. Cook until softened, about 3 to 5 minutes. Add the mushrooms, garlic, and red pepper flakes. Raise the heat to high and cook, stirring frequently, until the mushrooms have given off their juices and are lightly caramelized, about 4 to 5 minutes.
  • Transfer the vegetables to the work bowl of a food processor. Add the tofu, egg and 1/2 teaspoon of salt and pulse to combine.
  • Add the FC bread crumbs and parsley and pulse to combine again. Scrape the mixture into a bowl and season with plenty of freshly ground black pepper.
  • Spread the Carbquick on a plate. Moisten your hands with water and form the tofu mixture into 1 1/2-inch balls. Lightly coat the balls in flour and put them onto a baking sheet or large plate.
  • In a large skillet over medium heat, warm the remaining 2 tablespoons oil. Add the balls and cook them until browned all over, about 3 to 4 minutes on each side. Add the tomato sauce to the pan and simmer until the balls are firm and cooked through, about 15 minutes. Serve with tofu Noodles

Nutrition

Calories: 368kcalCarbohydrates: 31gProtein: 17gFat: 23gSaturated Fat: 15gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gCholesterol: 46mgSodium: 1235mgPotassium: 230mgFiber: 12gSugar: 7gImpact Carbs: 19g
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Vanilla Firepower Shake

Vanilla Firepower Shake

0 from 0 votes
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Vegetarian
Cuisine American
Servings 1 servings
Calories 294 kcal

Ingredients
  

  • 2 Scoops Chocolite French Vanilla Protein Powder
  • 8 Ounces Kroger Carbmaster Vanilla Milk
  • 2 tsp MCT
  • 1/2 Cup ice

Instructions
 

  • Combine milk, protein powered and MCT oil and shake until blended. Add ice and blend until creamy smooth.

Nutrition

Calories: 294kcalCarbohydrates: 11gProtein: 35gFat: 12gSaturated Fat: 9gCholesterol: 5mgSodium: 99mgFiber: 5gSugar: 3gImpact Carbs: 6g
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Fat-Burn Tuna Salad Sandwich

Fat-Burn Tuna Salad

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 397 kcal

Ingredients
  

  • 1 6.5-ounce can White meat tuna packed in water drained
  • 1 tablespoons minced celery
  • 1 tablespoons minced red onion soaked in cold water for 5 minutes and drained
  • 1/2 teaspoon minced flat-leaf parsley
  • 1 tablespon fat free mayonnaise
  • 1/2 tablespoon Dijon Mustard
  • 1/2 TBSP MCT Oil
  • 2 Large Eggs Hard Boiled, remove yolks
  • 2 Slices Aunt Millie's 35 Calorie Bread
  • 2 Leafs Lettuce
  • 1 Slice Tomato
  • freshly ground black pepper

Instructions
 

  • In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion and parsley. Add the mayonnaise, mustard, MCT oil and season with pepper, to taste. Stir to combine. Add lemon juice, to taste, if using.

Nutrition

Calories: 397kcalCarbohydrates: 27gProtein: 55gFat: 9gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gCholesterol: 50mgSodium: 1178mgPotassium: 761mgFiber: 8gSugar: 5gImpact Carbs: 19g
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Fat-Burn Tuna Salad

Fat-Burn Tuna Salad

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Salads
Cuisine American
Servings 1 serving
Calories 336 kcal

Ingredients
  

  • 1 6.5-ounce can White meat tuna packed in water drained
  • 1 tablespoons minced celery
  • 1 tablespoons minced red onion soaked in cold water for 5 minutes and drained
  • 1/2 teaspoon minced flat-leaf parsley
  • 2 tablespon fat free mayonnaise
  • 1/2 tablespoon Dijon Mustard
  • 1/2 TBSP MCT Oil
  • freshly ground black pepper
  • Freshly squeezed lemon juice optional
  • 2 Large Eggs Hard Boiled, remove yolks

Instructions
 

  • In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion and parsley. Add the mayonnaise, mustard, MCT oil and season with pepper, to taste. Stir to combine. Add lemon juice, to taste, if using.

Nutrition

Calories: 336kcalCarbohydrates: 10gProtein: 51gFat: 9gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gCholesterol: 50mgSodium: 1119mgPotassium: 644mgFiber: 1gSugar: 4gImpact Carbs: 9g
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Pan-Fried Salmon & Veggie

Pan-Fried Salmon & Veggie

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Prep Time 10 mins
Cook Time 7 mins
Total Time 27 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 426 kcal

Ingredients
  

  • 1 6 Ounce center-cut salmon fillets
  • 1 TBSP MCT Oil
  • 2 Cups FC veggie of your choice Ex: Broccoli, Cauliflower, Asparagus, etc.
  • kosher salt
  • freshly ground black pepper

Instructions
 

  • Bring the salmon to room temperature 10 minutes before cooking.
  • Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
  • The skin can be served or removed easily with a knife or spoon.
  • Transfer to a plate and serve as desired
  • Steam cauliflower in steamer for 5 minutes or in steamer bag.

Nutrition

Calories: 426kcalCarbohydrates: 10gProtein: 43gFat: 24gSaturated Fat: 16gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 78mgSodium: 564mgPotassium: 1262mgFiber: 6gSugar: 5gImpact Carbs: 4g
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Bacon Breakfast Taco with Guacamole

Bacon Breakfast Taco with Guacamole

0 from 0 votes
Prep Time 15 mins
Total Time 15 mins
Course Breakfast
Cuisine Mexican
Servings 1 serving
Calories 408 kcal

Ingredients
  

  • 1 tablespoon MCT oil, divided
  • 1/4 cup Egg Whites, divided
  • 2 slices Bacon, thin and cooked
  • 1/4 Medium Avocado
  • 1/2 TBSP kosher salt
  • 1 Tortilla Ole Extreme Wellness High Fiber Tortilla

Instructions
 

Instructions

  • Heat a small skillet to medium heat and add 1/2 TBSP MCT oil.
  • Add 2 slices of thin bacon and cook to desired crispiness. Remove bacon and allow to dry on paper towel.
  • In remaining MCT oil/bacon grease, cook 1/4 cup of egg whites into the center of the skillet and cook until solid.
  • Remove from pan and place on a paper towel or parchment paper-lined plate.

Assemble

  • In a small bowl, mash 1/2 avocado along with 1/2 tablespoon of MCT Oil plus Kosher salt.
  • Divide avocado mixture evenly and spread half on the egg whites.
  • Add egg whites with guacamole on tortilla shell.

Nutrition

Calories: 408kcalCarbohydrates: 21gProtein: 18gFat: 33gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 30mgSodium: 3812mgPotassium: 342mgFiber: 14gSugar: 1gImpact Carbs: 7g
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Firepower Chocolate Smoothie

Firepower Chocolate Smoothie

0 from 0 votes
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Cuisine American
Servings 1 servings
Calories 359 kcal

Ingredients
  

  • 2 Scoops ChocoLite Chocolate Fudge Brownie Protein Powder
  • 1 Cup Kroger Carbmaster Chocolate Milk
  • 1 TBSP 100% MCT Oil
  • 1/2 Cup Ice

Nutrition

Calories: 359kcalCarbohydrates: 15gProtein: 35gFat: 17gSaturated Fat: 14gCholesterol: 5mgSodium: 223mgFiber: 6gSugar: 6gImpact Carbs: 9g
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Caesar Salad w/MCT Dressing and Chicken

Caesar Salad w/MCT Dressing and Chicken

0 from 0 votes
Course Main Dish, Salads
Cuisine American
Servings 4 servings

Ingredients
  

Salad

  • 1 large or 2 small heads of romaine lettuce
  • Simple Truth Shredded Parmesan Cheese
  • Fat Free Croutons

MCT Caesar Dressing

  • 1/4 cup MCT oil
  • 1/4 cup light flavored extra-virgin olive oil
  • 50 g anchovy fillets about 8 fillets
  • 2 tablespoons Fat Free mayonnaise
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon white wine vinegar
  • 2 cloves garlic
  • 1 Pinch Himalayan rock salt
  • Ground pepper to taste
  • Crisp croutons – homemade can be made several days ahead. The recipe below makes enough for 2 salads.
  • Caesar salad dressing

Instructions
 

  • Add all MCT dressing ingredients to the jug of your high-powered blender and blend on high for 1 minute, until smooth.
  • Transfer to an airtight container (a mason jar would be perfect) and store for up to 5 days.
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Chocolate Mint MCT Smoothie

Chocolate Mint MCT Smoothie

0 from 0 votes
Prep Time 5 mins
Total Time 5 mins
Course Main Dish
Cuisine American
Servings 1 servings
Calories 416 kcal

Ingredients
  

  • 2 scoops ChocoRite Chocolate Supreme Protein Powder
  • 2 tablespoons Coconut, shredded and unsweetened
  • 1/2 cup Kroger Carbmaster Chocolate Milk
  • 1 Tablespoon MCT Oil
  • 1 cup Water
  • 1/2 cup ice
  • 4 Leaves mint

Instructions
 

  • Add all ingredients excluding the protein and shredded coconut to a blender.
  • Blend for 45 seconds on high.
  • Add protein and blend for 5 seconds on low
  • Top with coconut flakes.

Nutrition

Calories: 416kcalCarbohydrates: 16gProtein: 31gFat: 27gSaturated Fat: 23gCholesterol: 3mgSodium: 124mgFiber: 8gSugar: 4gImpact Carbs: 8g
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Fried Chicken Salad w/MCT Dressing

Fried Chicken Salad w/MCT Dressing

0 from 0 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish, Salads
Cuisine American
Servings 1 servings
Calories 364 kcal

Ingredients
  

  • 4 oz Chicken Breast, Boneless skinless

Coating Mix

  • 1/3 Cup Carbquick
  • 1 TBSP Basil
  • 1 TBSP Onlon Powder
  • 1 TBSP Garlic Powder
  • 1 tsp thyme
  • 1 tsp Pepper
  • 1 tsp salt
  • 2 Cups Kroger Classic Salad

MCT Italian Dressing

  • 1 TBSP MCT Oil
  • 1 tsp Italian seasoning
  • 1 tsp apple cider vinegar with the mother

Instructions
 

  • Mix Carbquick and herbs/spices together.
  • With one hand, dip chicken breast in egg whites then in seasoned Carbquick mixture. Refrigerate coated fish for 15 minutes.
  • Preheat to MCT oil on medium heat. Turn down heat if oil starts to smoke. Add coated chicken breast and fry until chicken springs back when you gently press your finger into it.
  • Cut up fried chicken breast and add to salad. Top with MCT Italian Dressing

MCT Italian Dressing

  • Mix MCT oil, seasoning, and apple cider vinegar and shake to blend. May need to adjust for taste. May add a pinch of splenda to sweeten slightly

Nutrition

Calories: 364kcalCarbohydrates: 25gProtein: 27gFat: 20gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 0.04gCholesterol: 65mgSodium: 2618mgPotassium: 575mgFiber: 9gSugar: 7gImpact Carbs: 16g
Tried this recipe?Let us know how it was!