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Pumpkin Pie Protein Shake

The Best Spinach Shake Ever

Spinach Egg-White Omelet

Egg-White Breakfast Burrito

Farmer's Breakfast Scramble

Chinese “Fried Rice”

Sun-Dried Tomato Chicken

BBQ Chicken Lettuce Wraps

Roast Chicken

Mexican Chicken

Basil Chicken with Vegetables

Cajun Chicken Stir-Fry

Thai Turkey Skillet

Turkey Breast and Berry Salad

Beef Fajitas

Caramelized Onion–Glazed Salmon

Citrus Salmon with Avocado Salsa

Sea Salt Salmon with Olive Oil Mayo

Makes 1 serving

Blend ingredients together and enjoy!

Makes 1 serving

Combine these items in a blender, and you're ready to go! This delicious, quick, healthy drink (featured on
The Dr. Oz Show
) is packed with quality protein, good fat, plenty of potassium, a dose of vitamin C, and beneficial fiber. This shake can be used as a great breakfast, lunch, dinner, or pre/postworkout meal; alternatively, you can halve the recipe and enjoy the shake as one of your snacks during the day. To make this extra-low in carbs, omit the banana.

Makes 1 serving

Spray a medium-size skillet with olive oil nonstick spray. Mix the egg whites and whole egg together. Once the pan reaches medium-high heat, add the eggs and wait 30 seconds. Then add the onions, jalapeños, spinach, mushrooms, red bell pepper, and chicken breast, placing them in a line along the middle. Once the eggs start to bubble and become firm on the bottom (usually 1 to 2 minutes), indicating that the omelet is ready to flip, sprinkle the outside edges with water using your fingertips—as it bubbles it creates a space that helps make it easier to use a spatula for flipping. Flip/close the omelet and cook for another minute or so; then flip the omelet to the other side for another 1 to 2 minutes, or until done. Once the omelet is cooked to your liking, serve with the salsa on top and enjoy.

Makes 1 serving    Prep: 10 minutes    Cook: 5 minutes

Spray a medium-size skillet with olive oil nonstick spray. Mix the egg whites and whole egg together. Add the egg mixture to the preheated pan on medium-high heat and stir continuously until the eggs are thoroughly cooked (usually 3 to 4 minutes). Then add the vegetables and chicken. Top with salsa and avocado and wrap in a low-carb tortilla. Anything that doesn't fit in the tortilla, eat by itself.

Makes 1 serving    Prep: 10 minutes    Cook: 5 minutes

Spray a medium-size skillet with olive oil nonstick spray. Mix the egg whites and whole egg together. Add the egg mixture to the preheated pan on medium-high heat and stir continuously until the eggs are thoroughly cooked (usually 3 to 4 minutes). Then add the brown rice, vegetables, and turkey meat. Other lunch meat can be substituted for the turkey, if you prefer.

Makes 4 to 6 servings    Prep: 10 minutes    Cook: 15 minutes

Grate the cauliflower using either the largest holes on a hand grater or the grating blade in a food processor. The results should resemble cooked white rice—hence the recipe's name. Weigh out 10 ounces of the grated cauliflower and reserve remaining florets (I had four good-size pieces left) for another use. On medium-high, heat enough oil to cover the bottom of a wok or large skillet. Quickly stir-fry the garlic and the white of the onions. Watch closely so as not to burn. Add the cauliflower; fry about 4 to 5 minutes, stirring constantly, until it begins to color a bit. Don't overcook or it will get mushy. Stir in the ginger, soy sauce, sesame oil, onion greens, and shrimp. Stir-fry until shrimp turn pink and are cooked through. Push the “rice” mixture to one side of the wok. Pour the eggs into the other side; scramble and cook until still moist. Mix the eggs into the “rice,” breaking up any large chunks of egg.

Tip:
This dish stores and reheats well.

Makes 4 servings    Prep: 10 minutes    Cook: 10 minutes

Cut chicken into small cubes. Spray a large skillet with nonstick cooking spray. Heat skillet to medium-high. Add chicken to the skillet and immediately add all the marinade on top of the chicken and stir in. The marinade will cook into the chicken to add more flavor. Cook chicken, stirring occasionally until it is completely cooked through (not pink in the middle of the chicken).

Tip:
For better flavor, marinate chicken overnight. If you can't find sun-dried tomato marinade at your grocery store, feel free to substitute a different marinade that's low in sugar.

Makes 8 servings    Prep: 20 minutes    Cook: 60 minutes

Preheat oven to 400°F. Line a 9 × 13-inch glass baking dish with aluminum foil. Spray foil with olive oil (or other) nonstick spray. Place chicken in baking dish (as many pieces as you can fit in, because leftovers will be useful over the next few days). Spoon your favorite BBQ sauce over the chicken until all the pieces are covered. Bake for 50 to 60 minutes, until chicken is no longer pink inside. Carefully shred the cooked meat into whole leaves of the iceberg lettuce, using the leaves as “wraps” to place the chicken in. Tuck shredded carrots and red onion in with the chicken, if you'd like, and enjoy.

Tip:
This meal is even tastier if the chicken is prepared in a slow cooker. The meat is more tender that way, and the sauce has more time to simmer into the chicken.

Makes 4 servings    Prep: 10 minutes    Cook: 20–25 minutes

Preheat oven to 450ºF. Combine salt, crushed fennel seeds, freshly ground black pepper, garlic powder, and oregano. Brush chicken with 2 teaspoons olive oil and sprinkle the spice rub over the meat. Heat a large skillet over medium-high heat and add 2 teaspoons olive oil. Add chicken and cook 3 minutes, or until browned. Turn each piece and cook 1 minute more. Remove chicken from the skillet and arrange pieces in a large baking dish. Bake for 15 to 20 minutes, or until fully cooked.

Meanwhile, heat remaining olive oil over medium-high heat in the same large skillet used to brown the chicken (without washing the pan first). When the pan is hot, add shallots and rosemary and sauté 3 to 5 minutes, or until shallot pieces are translucent. Add peppers and stir in broth, scraping the pan to loosen brown bits. Reduce heat and simmer 5 minutes. Add vinegar and season with additional sea salt and freshly ground black pepper. Cook 3 minutes more, stirring frequently. Serve sauce over chicken.

Makes 4 servings    Prep: 20 minutes    Cook: 50–60 minutes

Sprinkle the chicken on both sides with taco seasoning; grill or sauté. Cut the cooked chicken into cubes and place in a greased 8 × 8-inch baking dish. Add the enchilada sauce and toss the chicken to coat. Sprinkle the cheese (optional) and olives over the chicken and bake at 350ºF for 10 to 20 minutes, until hot and bubbly. Scatter the green chilies and green onions over the top.

Makes 2–3 servings    Prep: 10 minutes    Cook: 10 minutes

Heat oil in a large skillet on high heat. Sprinkle salt and pepper on the chicken before placing it in the skillet. Cook chicken on one side and then turn the pieces over. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir all those ingredients together and add the basil. Cook another 30 to 60 seconds and serve.

Tip:
Pesto (homemade or store-bought) can be substituted for the garlic and basil.

Makes 2 to 4 servings    Prep: 5 minutes    Cook: 10 minutes