Turkey Wrap

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Turkey Wrap
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Oatmeal Breakfast

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Oatmeal Breakfast
Nutrition Facts
Oatmeal Breakfast
Amount Per Serving
Calories 260 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 9mg 3%
Sodium 409mg 17%
Potassium 145mg 4%
Total Carbohydrates 33g 11%
Dietary Fiber 6g 24%
Sugars 7g
Protein 27g 54%
Vitamin A 27%
Vitamin C 1%
Calcium 73%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 Minutes
Cook Time 2 Minutes
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Servings serving
Category LP+FC+NC
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Prep Time 2 Minutes
Cook Time 2 Minutes
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Nutrition Facts
Oatmeal Breakfast
Amount Per Serving
Calories 260 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 9mg 3%
Sodium 409mg 17%
Potassium 145mg 4%
Total Carbohydrates 33g 11%
Dietary Fiber 6g 24%
Sugars 7g
Protein 27g 54%
Vitamin A 27%
Vitamin C 1%
Calcium 73%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

Strawberry Waffles

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Strawberry Waffles
Nutrition Facts
Strawberry Waffles
Amount Per Serving
Calories 287 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 12g
Monounsaturated Fat 0.01g
Cholesterol 1mg 0%
Sodium 2138mg 89%
Potassium 131mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 41g 164%
Sugars 3g
Protein 22g 44%
Vitamin A 15%
Vitamin C 34%
Calcium 45%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category LP+FC+NC
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
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Nutrition Facts
Strawberry Waffles
Amount Per Serving
Calories 287 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 12g
Monounsaturated Fat 0.01g
Cholesterol 1mg 0%
Sodium 2138mg 89%
Potassium 131mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 41g 164%
Sugars 3g
Protein 22g 44%
Vitamin A 15%
Vitamin C 34%
Calcium 45%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Heat waffle iron and spray with 0 calorie cooking spray. Mix together ingredients and cook. Makes 2 six inch waffles. Note: the batter will be thin.
  2. Top waffles with strawberries, sugar free syrup, fat free Redi whip and butter spray

Egg White Omelet and Oatmeal

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Egg White Omelet and Oatmeal
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Instructions
  1. Saute peppers, onion, and olives in 0 calorie cooking spray
  2. Add egg whites and cook to desired consistency
  3. Top with cherry tomatoes and reduced sugar ketchup
  4. Prepare Oatmeal according to package and top with blueberries

Chicken Burrito and Chips

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Chicken Burrito
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Prep Time 2 Minutes
Cook Time 10 Minutes
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Servings servings
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Prep Time 2 Minutes
Cook Time 10 Minutes
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Instructions
  1. Combine shredded chicken and taco seasoning, add hot sauce to taste
  2. Assemble burrito using remaining ingredients and enjoy with chips

Cottage Cheese Alfredo with Carba-nada fettucine

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Cottage Cheese Alfredo with Carba-nada fettucine
Nutrition Facts
Cottage Cheese Alfredo with Carba-nada fettucine
Amount Per Serving
Calories 352 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Cholesterol 72mg 24%
Sodium 1077mg 45%
Total Carbohydrates 39g 13%
Dietary Fiber 3g 12%
Sugars 2g
Protein 24g 48%
Vitamin A 4%
Calcium 59%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings Servings
Category LP+FC+NC
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings Servings
Category LP+FC+NC
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Nutrition Facts
Cottage Cheese Alfredo with Carba-nada fettucine
Amount Per Serving
Calories 352 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Cholesterol 72mg 24%
Sodium 1077mg 45%
Total Carbohydrates 39g 13%
Dietary Fiber 3g 12%
Sugars 2g
Protein 24g 48%
Vitamin A 4%
Calcium 59%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Combine the milk, cottage cheese, cornstarch, salt, and pepper in a blender, then blend until very smooth.
  2. Pour into a medium saucepan or skillet and add a pinch of two of dried basil and oregano, or whatever seasonings you prefer.
  3. Cook over medium-low heat until heated through, smooth, and a bit thickened. Add more basil and oregano if you like.
  4. Toss with pasta and serve immediately. Garnish with fresh chopped parsley if desired.
Recipe Notes

Variations
Instead of basil and oregano, sprinkle in a bit of Cajun seasoning and serve with blackened chicken, tomatoes, and green onions for a Creole pasta.

Adapted from https://40aprons.com/cottage-cheese-alfredo/

Salami Sandwich & Chips

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Salami Sandwich
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Prep Time 3 Minutes
Passive Time
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Category LP+FC+NC
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Prep Time 3 Minutes
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Hot Dogs and Chips

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Hot Dogs
Nutrition Facts
Hot Dogs
Amount Per Serving
Calories 270 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 20mg 7%
Sodium 1673mg 70%
Potassium 970mg 28%
Total Carbohydrates 43g 14%
Dietary Fiber 6g 24%
Sugars 4g
Protein 17g 34%
Vitamin A 2%
Vitamin C 4%
Calcium 10%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Cook Time 2 Minutes
Passive Time
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Category LP+FC+NC
Ingredients
Cook Time 2 Minutes
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Nutrition Facts
Hot Dogs
Amount Per Serving
Calories 270 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 20mg 7%
Sodium 1673mg 70%
Potassium 970mg 28%
Total Carbohydrates 43g 14%
Dietary Fiber 6g 24%
Sugars 4g
Protein 17g 34%
Vitamin A 2%
Vitamin C 4%
Calcium 10%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook hot dogs according to directions on package. Enjoy chips.

Veggie Omelet and Muffin

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Veggie Omelet and Muffin
Nutrition Facts
Veggie Omelet and Muffin
Amount Per Serving
Calories 223 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Sodium 343mg 14%
Potassium 334mg 10%
Total Carbohydrates 29g 10%
Dietary Fiber 10g 40%
Sugars 13g
Protein 21g 42%
Vitamin A 52%
Vitamin C 75%
Calcium 21%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 5 minutes
Cook Time 5 minutes
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Servings servings
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Prep Time 5 minutes
Cook Time 5 minutes
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Servings servings
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Nutrition Facts
Veggie Omelet and Muffin
Amount Per Serving
Calories 223 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Sodium 343mg 14%
Potassium 334mg 10%
Total Carbohydrates 29g 10%
Dietary Fiber 10g 40%
Sugars 13g
Protein 21g 42%
Vitamin A 52%
Vitamin C 75%
Calcium 21%
Iron 52%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute veggies in non-stick skillet with 0 calorie cooking spray. Add egg whites. Top with Cheese. Enjoy with muffin top

Chicken Bowl

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Chicken Bowl
Nutrition Facts
Chicken Bowl
Amount Per Serving
Calories 379 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 6g
Monounsaturated Fat 3g
Cholesterol 71mg 24%
Sodium 933mg 39%
Potassium 374mg 11%
Total Carbohydrates 38g 13%
Dietary Fiber 19g 76%
Sugars 5g
Protein 39g 78%
Vitamin A 12%
Vitamin C 100%
Calcium 12%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 25 minutes
Passive Time
Servings servings
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Prep Time 10 minutes
Cook Time 25 minutes
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Servings servings
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Nutrition Facts
Chicken Bowl
Amount Per Serving
Calories 379 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 6g
Monounsaturated Fat 3g
Cholesterol 71mg 24%
Sodium 933mg 39%
Potassium 374mg 11%
Total Carbohydrates 38g 13%
Dietary Fiber 19g 76%
Sugars 5g
Protein 39g 78%
Vitamin A 12%
Vitamin C 100%
Calcium 12%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 375 degrees.
  2. Line pan with aluminum foil. Dip chicken in egg whites and coat with Carbquick. Bake on foil for 20-25 minutes
  3. Prepare cauliflower as instructed on bag. Pour into bowl
  4. Microwave frozen corn and pour 1/4 cup on cauliflower. Add gravy.
  5. Slice chicken breast into thin slices and add into bowl