Basic American dishes

,

Hard boiled Egg

Print Recipe
Hard boiled Egg
Nutrition Facts
Hard boiled Egg
Amount Per Serving
Calories 74 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 212mg 71%
Sodium 70mg 3%
Potassium 67mg 2%
Total Carbohydrates 0.4g 0%
Sugars 0.4g
Protein 6g 12%
Vitamin A 8%
Calcium 2%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings
Egg
Product
Servings
Egg
Product
Nutrition Facts
Hard boiled Egg
Amount Per Serving
Calories 74 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 212mg 71%
Sodium 70mg 3%
Potassium 67mg 2%
Total Carbohydrates 0.4g 0%
Sugars 0.4g
Protein 6g 12%
Vitamin A 8%
Calcium 2%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Votes: 0
Rating: 0
You:
Rate this recipe!
, , ,

Egg, Steak and Toast

Egg, Steak and Toast
Nutrition Facts
Egg, Steak and Toast
Amount Per Serving
Calories 414 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 257mg 86%
Sodium 650mg 27%
Potassium 394mg 11%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 1g
Protein 41g 82%
Vitamin A 4%
Calcium 12%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 2 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Prep Time 2 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Egg, Steak and Toast
Amount Per Serving
Calories 414 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 257mg 86%
Sodium 650mg 27%
Potassium 394mg 11%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Sugars 1g
Protein 41g 82%
Vitamin A 4%
Calcium 12%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook steak and egg to desired taste. Toast bread.
, ,

Egg, Sausage and Toast

Egg, Sausage and Toast
Nutrition Facts
Egg, Sausage and Toast
Amount Per Serving
Calories 348 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 424mg 141%
Sodium 320mg 13%
Potassium 204mg 6%
Total Carbohydrates 22g 7%
Dietary Fiber 6g 24%
Sugars 2g
Protein 30g 60%
Vitamin A 10%
Calcium 6%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 3 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Prep Time 3 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category FP+FC
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Egg, Sausage and Toast
Amount Per Serving
Calories 348 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 424mg 141%
Sodium 320mg 13%
Potassium 204mg 6%
Total Carbohydrates 22g 7%
Dietary Fiber 6g 24%
Sugars 2g
Protein 30g 60%
Vitamin A 10%
Calcium 6%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook eggs to desired consistency with 0 calorie spray. Heat sausage patties in microwave according to package directions. Toast the bread.
, , , , , , , , , , , , , , ,

Vegetarian Spaghetti and Meatballs

Tofu Spaghetti
Nutrition Facts
Tofu Spaghetti
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Cholesterol 46mg 15%
Sodium 1235mg 51%
Potassium 230mg 7%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Sugars 7g
Protein 17g 34%
Vitamin A 21%
Vitamin C 19%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 25 Minutes
Cook Time 25 Minutes
Passive Time
Servings servings (~20 meatballs)
Category LP+FC+MCT
Ingredients
Prep Time 25 Minutes
Cook Time 25 Minutes
Passive Time
Servings servings (~20 meatballs)
Category LP+FC+MCT
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Tofu Spaghetti
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Cholesterol 46mg 15%
Sodium 1235mg 51%
Potassium 230mg 7%
Total Carbohydrates 31g 10%
Dietary Fiber 12g 48%
Sugars 7g
Protein 17g 34%
Vitamin A 21%
Vitamin C 19%
Calcium 5%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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
,

Oikos Triple Zero Yogurt (Any Flavor)

Oikos Triple Zero Yogurt (Any Flavor)
Nutrition Facts
Oikos Triple Zero Yogurt (Any Flavor)
Amount Per Serving
Calories 100
% Daily Value*
Sodium 65mg 3%
Potassium 210mg 6%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 15g 30%
Calcium 10%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Passive Time
Servings 5.3 oz container
Category Snack or LP
Ingredients
Passive Time
Servings 5.3 oz container
Category Snack or LP
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Oikos Triple Zero Yogurt (Any Flavor)
Amount Per Serving
Calories 100
% Daily Value*
Sodium 65mg 3%
Potassium 210mg 6%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 15g 30%
Calcium 10%
* Percent Daily Values are based on a 2000 calorie diet.
, , , , ,

Oatmeal Breakfast

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.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 2 Minutes
Cook Time 2 Minutes
Passive Time
Servings serving
Category LP+FC+NC
Ingredients
Prep Time 2 Minutes
Cook Time 2 Minutes
Passive Time
Servings serving
Category LP+FC+NC
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
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.
, , , ,

Brownie

Brownie
Nutrition Facts
Brownie
Amount Per Serving
Calories 164 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.3g
Cholesterol 35mg 12%
Sodium 96mg 4%
Potassium 11mg 0%
Total Carbohydrates 25g 8%
Dietary Fiber 4g 16%
Sugars 0.1g
Protein 3g 6%
Vitamin A 1%
Calcium 1%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 5 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category Snack
Ingredients
Prep Time 5 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category Snack
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Brownie
Amount Per Serving
Calories 164 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 6g 30%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.3g
Cholesterol 35mg 12%
Sodium 96mg 4%
Potassium 11mg 0%
Total Carbohydrates 25g 8%
Dietary Fiber 4g 16%
Sugars 0.1g
Protein 3g 6%
Vitamin A 1%
Calcium 1%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat oven to 325. Spray 8x8 pan with 0 calorie cooking spray
  2. Mix ingredients together and pour in a 8x8 pan. Cook for 30 minutes
  3. Enjoy with Fat Free Redi Whip and/or 3/4 cup of Kroger Carbmaster unsweetened or vanilla milk
, , , , , , ,

Zucchini Shrimp “Pasta” with Bacon Mushroom Sauce

Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 393 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 219mg 73%
Sodium 598mg 25%
Potassium 1321mg 38%
Total Carbohydrates 22g 7%
Dietary Fiber 7g 28%
Sugars 8g
Protein 27g 54%
Vitamin A 40%
Vitamin C 229%
Calcium 21%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Passive Time
Servings servings
Category AA
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 393 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 219mg 73%
Sodium 598mg 25%
Potassium 1321mg 38%
Total Carbohydrates 22g 7%
Dietary Fiber 7g 28%
Sugars 8g
Protein 27g 54%
Vitamin A 40%
Vitamin C 229%
Calcium 21%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a non-stick pan, saute the bacon until crispy, about 5-7 minutes. Remove bacon and add shrimp and cook until slightly opaque and a little white in color.
  2. Add the mushroom, and broccoli to the skillet and and saute until softened, about 2-3 minutes
  3. Reduce the heat to simmer and add back in the bacon. Add heavy cream and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.
  4. Spiralized the zucchini or peel into long strips
  5. Divide the zucchini pasta between two plates and top with bacon mushroom sauce.
, , , , , , ,

Zucchini Shrimp and Chicken “Pasta” with Creamy Sauce

Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 420 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 200mg 67%
Sodium 497mg 21%
Potassium 1246mg 36%
Total Carbohydrates 16g 5%
Dietary Fiber 4g 16%
Sugars 7g
Protein 35g 70%
Vitamin A 29%
Vitamin C 97%
Calcium 15%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Passive Time
Servings servings
Category AA
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Passive Time
Servings servings
Category AA
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 420 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 15g 75%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 200mg 67%
Sodium 497mg 21%
Potassium 1246mg 36%
Total Carbohydrates 16g 5%
Dietary Fiber 4g 16%
Sugars 7g
Protein 35g 70%
Vitamin A 29%
Vitamin C 97%
Calcium 15%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a non-stick pan, saute the bacon until crispy, about 5-7 minutes. Remove bacon and cook chicken in bacon grease. Add shrimp and cook until slightly opaque and a little white in color.
  2. Add the mushrooms to the skillet and and saute until softened, about 2-3 minutes
  3. Reduce the heat to simmer and add the heavy cream and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.
  4. Divide the zucchini pasta between two plates and top with bacon mushroom sauce.
, , , , , , ,

Zucchini Chicken “Pasta” with Bacon Mushroom Sauce

Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 446 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 16g 80%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 154mg 51%
Sodium 506mg 21%
Potassium 1345mg 38%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 35g 70%
Vitamin A 29%
Vitamin C 98%
Calcium 13%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Passive Time
Servings servings
Category LP+FP
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Passive Time
Servings servings
Category LP+FP
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Nutrition Facts
Zucchini "Pasta" with Creamy Bacon Mushroom Sauce
Amount Per Serving
Calories 446 Calories from Fat 234
% Daily Value*
Total Fat 26g 40%
Saturated Fat 16g 80%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 154mg 51%
Sodium 506mg 21%
Potassium 1345mg 38%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 35g 70%
Vitamin A 29%
Vitamin C 98%
Calcium 13%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. In a non-stick pan, saute the bacon until crispy, about 5-7 minutes. Remove bacon and cook chicken in bacon grease.
  2. Add the mushrooms to the skillet and and saute until softened, about 2-3 minutes
  3. Reduce the heat to simmer and add the heavy cream and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.
  4. Divide the zucchini pasta between two plates and top with bacon mushroom sauce.