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

Apple Chicken Salad

, , , , , , ,
Apple Chicken Salad
Nutrition Facts
Apple Chicken Salad
Amount Per Serving
Calories 290 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Trans Fat 0.02g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 64mg 21%
Sodium 271mg 11%
Potassium 321mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g 54%
Vitamin A 100%
Vitamin C 47%
Calcium 2%
Iron 8%
* 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 10 minutes
Passive Time
Servings servings
Category LP+FC+NC
Ingredients
Prep Time 10 Minutes
Cook Time 10 minutes
Passive Time
Servings servings
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
Apple Chicken Salad
Amount Per Serving
Calories 290 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Trans Fat 0.02g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 64mg 21%
Sodium 271mg 11%
Potassium 321mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g 54%
Vitamin A 100%
Vitamin C 47%
Calcium 2%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute chicken breast in skillet until cooked (5-8 minutes). Season with salt and pepper to taste
  2. In a large bowl, toss the chicken, romaine lettuce, and green apple with the mayo and lemon juice. Season with additional salt and pepper, if desired. Cover with plastic wrap and refrigerate to eat later in the day when chilled.

Fried Tofu

, , , , , , , ,
Fried Tofu and Veggie
Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
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 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
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
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Pressing the Tofu
  1. Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  2. Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  3. Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.
Cooking the Tofu
  1. Slice the drained and pressed tofu into 1/2-inch cubes.
  2. In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  3. In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.

Egg White Omelete

, , , , , , , ,
This content is for members only
Egg White Omelete
Nutrition Facts
Egg White Omelete
Amount Per Serving
Calories 323 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 16g 80%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.002g
Cholesterol 10mg 3%
Sodium 542mg 23%
Potassium 102mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 20g 40%
Vitamin A 6%
Vitamin C 25%
Calcium 9%
* 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 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 5 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
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 White Omelete
Amount Per Serving
Calories 323 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 16g 80%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.002g
Cholesterol 10mg 3%
Sodium 542mg 23%
Potassium 102mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 20g 40%
Vitamin A 6%
Vitamin C 25%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute peppers, onion in Mct Oil. Add egg whites. Melt cheese on cooked mixture.
  2. Toast bread and add orange marmalade

Doggy Eggs

, , , , , , ,
Doggy Eggs
Nutrition Facts
Doggy Eggs
Amount Per Serving
Calories 359 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Cholesterol 20mg 7%
Sodium 1588mg 66%
Potassium 1130mg 32%
Total Carbohydrates 23g 8%
Dietary Fiber 4g 16%
Sugars 6g
Protein 33g 66%
Vitamin A 2%
Vitamin C 29%
Calcium 6%
Iron 9%
* 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
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings serving
Category
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
Doggy Eggs
Amount Per Serving
Calories 359 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.002g
Cholesterol 20mg 7%
Sodium 1588mg 66%
Potassium 1130mg 32%
Total Carbohydrates 23g 8%
Dietary Fiber 4g 16%
Sugars 6g
Protein 33g 66%
Vitamin A 2%
Vitamin C 29%
Calcium 6%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cut hot dogs into pieces and saute in MCT oil. Add peppers, mushrooms and onion in MCT oil.
  2. Add egg whites to hot dog and veggie mixture. Serve with toasted bread.

Starbucks Egg Bites

, , , , ,
Starbucks Egg Bites
Nutrition Facts
Starbucks Egg Bites
Amount Per Serving
Calories 237 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 6g 30%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 11mg 4%
Sodium 425mg 18%
Potassium 339mg 10%
Total Carbohydrates 3g 1%
Dietary Fiber 0.3g 1%
Sugars 1g
Protein 22g 44%
Vitamin C 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 15 minutes
Passive Time
Servings servings
Category FP+FC
Ingredients
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time
Servings servings
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
Starbucks Egg Bites
Amount Per Serving
Calories 237 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 6g 30%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 11mg 4%
Sodium 425mg 18%
Potassium 339mg 10%
Total Carbohydrates 3g 1%
Dietary Fiber 0.3g 1%
Sugars 1g
Protein 22g 44%
Vitamin C 1%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat the oven to 375 degrees
  2. Coat the muffin pan with MCT oil.
  3. bake in 375 degree oven for 15-20 minutes
Recipe Notes

From Julie Keister

Alfredo Chicken

, , , , , , , , ,
Alfredo Chicken
Nutrition Facts
Alfredo Chicken
Amount Per Serving
Calories 380 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 16g 80%
Polyunsaturated Fat 2g
Monounsaturated Fat 0.01g
Cholesterol 98mg 33%
Sodium 660mg 28%
Potassium 851mg 24%
Total Carbohydrates 15g 5%
Dietary Fiber 5g 20%
Sugars 7g
Protein 37g 74%
Vitamin A 56%
Vitamin C 262%
Calcium 6%
Iron 8%
* 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 15 Minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category LP+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
Alfredo Chicken
Amount Per Serving
Calories 380 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 16g 80%
Polyunsaturated Fat 2g
Monounsaturated Fat 0.01g
Cholesterol 98mg 33%
Sodium 660mg 28%
Potassium 851mg 24%
Total Carbohydrates 15g 5%
Dietary Fiber 5g 20%
Sugars 7g
Protein 37g 74%
Vitamin A 56%
Vitamin C 262%
Calcium 6%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Pan fry chicken in MCT oil. Then saute peppers and mushrooms in remaining oil.
  2. Cook pasta according to directions on package
  3. Mix Alfredo sauce with peppers and mushrooms.
  4. Place 3/4 cup cooked pasta on plate. Top with mixed Alfredo sauce. Enjoy with salad and approved dressing.

Black Bean Burritos

, , , , , , , , ,
Black Bean Burritos
Nutrition Facts
Black Bean Burritos
Amount Per Serving
Calories 282 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.03g
Cholesterol 6mg 2%
Sodium 1420mg 59%
Potassium 476mg 14%
Total Carbohydrates 50g 17%
Dietary Fiber 21g 84%
Sugars 7g
Protein 18g 36%
Vitamin A 24%
Vitamin C 16%
Calcium 35%
Iron 20%
* 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 15 Minutes
Passive Time
Servings servings
Category CF+FC
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Passive Time
Servings servings
Category CF+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
Black Bean Burritos
Amount Per Serving
Calories 282 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 5g 25%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.03g
Cholesterol 6mg 2%
Sodium 1420mg 59%
Potassium 476mg 14%
Total Carbohydrates 50g 17%
Dietary Fiber 21g 84%
Sugars 7g
Protein 18g 36%
Vitamin A 24%
Vitamin C 16%
Calcium 35%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
  2. Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
  3. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
  4. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

Fat-Burn Tuna Salad Sandwich

, , , , , , , , , , ,
Fat-Burn Tuna Salad
Nutrition Facts
Fat-Burn Tuna Salad
Amount Per Serving
Calories 397 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 7g 35%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.5g
Cholesterol 50mg 17%
Sodium 1178mg 49%
Potassium 761mg 22%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 5g
Protein 55g 110%
Vitamin A 15%
Vitamin C 13%
Calcium 4%
Iron 20%
* 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 15 Minutes
Passive Time
Servings serving
Category LP+FC+MCT
Ingredients
Prep Time 15 Minutes
Passive Time
Servings serving
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
Fat-Burn Tuna Salad
Amount Per Serving
Calories 397 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 7g 35%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.5g
Cholesterol 50mg 17%
Sodium 1178mg 49%
Potassium 761mg 22%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 5g
Protein 55g 110%
Vitamin A 15%
Vitamin C 13%
Calcium 4%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. 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.

Fat-Burn Tuna Salad

, , , , , , , , ,
Fat-Burn Tuna Salad
Nutrition Facts
Fat-Burn Tuna Salad
Amount Per Serving
Calories 336 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 7g 35%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.5g
Cholesterol 50mg 17%
Sodium 1119mg 47%
Potassium 644mg 18%
Total Carbohydrates 10g 3%
Dietary Fiber 1g 4%
Sugars 4g
Protein 51g 102%
Vitamin A 8%
Vitamin C 21%
Calcium 4%
Iron 19%
* 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 15 Minutes
Passive Time
Servings serving
Category LP+FC+MCT
Ingredients
Prep Time 15 Minutes
Passive Time
Servings serving
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
Fat-Burn Tuna Salad
Amount Per Serving
Calories 336 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 7g 35%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.5g
Cholesterol 50mg 17%
Sodium 1119mg 47%
Potassium 644mg 18%
Total Carbohydrates 10g 3%
Dietary Fiber 1g 4%
Sugars 4g
Protein 51g 102%
Vitamin A 8%
Vitamin C 21%
Calcium 4%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. 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.