Egg White Spinach Frittata

Spray 13×9 inch casserole pan or a smaller pan of your choice with cooking spray.  Heat oven to 350. In a large bowl, mix 4 egg, 10 egg whites, ½ cup unsweetened almond or coconut milk, 4tbs ground flaxseed meal, a few dashes of garlic powder and onion powder, red pepper flakes, Himalayan sea salt and pepper. Set aside.  In casserole pan, spread out 2 cups of baby spinach, then pour mixture over top and spread around. Cut up 2 slices of Go Veggie cheese slices (no dairy or soy) and layer on top. Bake for approximately 30 min or until cooked through.  Cut into squares.  Top with hot sauce and sliced avocado if desired. Serves 4-6 people.


Gluten-Free Blueberry Muffins

Spray a muffin pan with cooking spray.  Heat oven to 375. In a big bowl, mix 2 eggs, 3 whites, ½ cup coconut milk plain yogurt, 3 scoops vanilla protein powder, 1tbs cinnamon, 1tbs vanilla, 1 c almond milk, 4 cups of cooked brown rice or quinoa, 4 tsp chia seeds, ¼ cup ground flaxseed meal, 2 cups frozen blueberries, ¾ cup chopped almonds, ½ cup stevia sweetened chocolate chips. Spoon mixture into pan.  Sprinkle with reduced fat coconut flakes.  Bake approx. 30 min but may need more time depending on your oven. Serves 12.


Gluten-Free Creamy Brown Rice Porridge

In a pot, combine 1 cup cooked brown rice, 1 cup water, 2/3 cup coconut milk, 1 tsp vanilla, 1 tsp cinnamon, pinch of Himalayan sea salt, 1 packet stevia.  Bring to a boil, then simmer for 10 min. Transfer to bowl, sprinkle with chopped nuts and any fruit.


Sweet Potato Toast and Egg whites

Slice sweet potato ¼ inch thick and toast as you would a piece of toast.  Turn over half way through.  It is ready when the potato is tender.  Do not over cook or slice to thin. Top with 1 tbs almond butter and a drizzle of honey.  Serve with 3-4 egg whites on the side.  One sweet potato is 2 servings.


Grain Free Pancakes

In a large bowl, beat 3 egg whites, ½ cup unsweetened coconut milk, 1 tsp vanilla, 1 tsp cinnamon, ½ mashed banana, 4 tbs ground flaxseed meal, 4tbs reduced fat coconut flakes, 4 tsp chia seeds.  Spray large pan with cooking spray and cook the same as you would a pancake. Drizzle with raw honey.  Top with a tsp of almond butter and a ¼ of banana sliced up.  Serves 2.


Quick High Protein Oatmeal

In a sauce pan, bring 2 cups of water to a boil.  Add 1 cup of old fashioned oats and simmer until thickened.  Add 2 tsp cinnamon, 2 scoops chocolate or vanilla protein powder, and mix well.  Add a little almond milk to thin it out.  Mix in 2 tbs of almond butter.  This can be made in advance.  Serves 2.


Spinach Blueberry Protein Shake

In a blender, add 2 cups of baby spinach, ½ cup frozen blueberries, 1 tbs flaxseeds, 1 cup almond milk, 1 packet stevia, 1 ½ scoops vanilla protein powder, ½ tbs almond butter.  Blend for 1 minute. 1 serving


Overnight Oats

In a mason jar or Tupperware, add 1 cup dry oats, 2 tbs shredded coconut, 1 tbs ground flaxseeds, 1 chopped green apple, 1 tsp cinnamon, ¼ cup almonds chopped, 2 scoops vanilla or chocolate protein powder, 2 cups almond or coconut milk.  Leave in fridge overnight.  Mix well. 2 servings


Lunch or Dinner

Grilled Romaine Lettuce with Egg and Chicken Omelette

Cut top off of rinsed 1 romaine lettuce head.  Then cut in half lengthwise.  In a large pan, spray with cooking spray.  Sprinkle pan with garlic, onion, sea salt and pepper.  Sear each cut side down until lettuce is softened and flip to other side.  Set aside.  Then in same pan, spray with cooking spray, sauté halved handful of cherry tomatoes, 2 cups baby spinach, cooked cut up chicken (about 4 oz), 10 egg whites and 2 slices of vegan cheese.  Saute until done.  Serve grilled romaine topped with cooked mixture.  Top with hot sauce. Serves 2.


Turkey Chili

In a large pot, spray with cooking spray.  Add one package of 97 percent lean ground turkey.  Sprinkle with garlic powder, onion powder, ½ tbs chili powder , ¼ tsp cumin, sea salt and pepper.  Add 1 chopped onion.  Cook until browned and cook through.  Add 1 can rinsed black beans and 1 can rinsed red beans.  Add 1 large can of crushed tomatoes, 1 can enchilada sauce mild or medium, 1 small jar of salsa. Cook for 30 min or longer.  Sprinkle with vegan cheese.  Serve with a few brown rice pita chips and a salad or any vegetable.  Serving size 1 ¼ cup.


Chicken Cauliflower Rice Medley

In a large pan, spray with cooking spray and heat.   Cut up 2 large chicken breasts into small pieces.  Saute in pan with no salt seasoning, paprika, garlic powder, salt and pepper.  Once browned and cooked, add 2 handfuls baby spinach, 1 bag of cauliflower rice, 1 can cannellini beans, 1 can diced tomatoes.  Add 1 cup of vegetable or low sodium chicken broth.  Cover and simmer until heated through.  Serves 2-3.


Baked Salmon with Sweet Potato and Brussel Sprouts

In a large baking pan, arrange salmon steaks (skin down) on a pan sprayed with cooking spray.  Sprinkle salmon with salmon steak seasoning.  On outside of pan, arrange 2 cut up sweet potatoes (into small pieces) around the salmon.   Then add 2 cups chopped brussel sprouts in between salmon.  Spray brussel sprouts with vegan cooking spray, salt and pepper.  Bake at 400 degrees for 25 min or until salmon is done.  Serving size is 1 piece of salmon, 4 oz sweet potato and 1 cup brussel sprouts.


Tuna Avocado Salad with lemon dressing

In a large bowl, chop 1 cup baby spinach or arugula, 2 cups romaine.  Add ½ cup purple shredded cabbage. Add ½ chopped red or yellow pepper, 6 halved cherry tomatoes, ¼ cup chickpeas, 1 tbs feta cheese or vegan equivalent, 1 chopped hard-boiled egg.  Set aside. In another bowl, add one can albacore tuna, ½ avocado, 1 tsp Dijon mustard, cracked pepper.  Mash up tuna into avocado.  Top tuna mixture over salad.  For dressing, mix ½ cup lemon juice, 1 tbs honey, 1 packet stevia, ¼ cup olive oil.  Shake well and drizzle over salad, approximately 2 tablespoons.


Turkey Avocado Pepper Sandwich

Cut a red pepper in half and eliminate the seeds.  Drizzle honey mustard on each half inside pepper.  Add 2 slices of avocado inside each pepper.  Stuff 1.5 oz of turkey inside each pepper half.  Put them together to make a sandwich and flatten.  Wrap in tin foil for lunch. Great for on the go. Serves 1.


Chicken Lettuce Wraps

Cut up 1 cooked chicken breast.  Wash and dry 4 large romaine leaves.  Arrange chicken evenly along the inside of each lettuce leaf.  Sprinkle shredded carrots and purple carrots. Add ½ diced avocado. Drizzle coconut aminos (which is a healthy alternative to soy sauce found in any grocery store).  Tightly wrap into an egg roll shape and secure with a toothpick.  Serve with a dipping sauce such as coconut aminos, or 2 tbs hummus.


Turkey Meatballs with Spaghetti Squash

In a large bowl, one package of turkey, 2 egg whites, ½ cup oatmeal, 1 cup of low sodium, low calorie tomato sauce, cracked pepper, garlic powder and onion powder.  Mix well. Spray a 13×9 inch pan and make meatballs.  Bake at 350 for 40 min or until cooked through.  At the same time, take a whole spaghetti squash and poke holes in top.  Bake in a pan sprayed with cooking spray for one hour or until easily pierced with a fork.  Let cool. Cut in half and scoop out pits .  Then with a fork, scrap out the “spaghetti”.  Top with tomato sauce and a little grated cheese


Snacks, Desserts, Dressings

High Protein Chocolate Pudding

1 cup cold coffee, 1 cup coconut milk yogurt, 2 scoops vanilla or chocolate protein powder, 1 pkt stevia, 1 tbs ground flaxseed meal, 2 tbs unsweetened cocoa powder.  Whip with a hand blender.  Add 2 tbs almond butter.  Chill and serve with sliced banana. Serves 2


Coconut Vanilla Protein Frappuccino

In a blender, mix 2 frozen bananas, 1 can light coconut milk, 1 cup cold coffee, 2 scoops vanilla protein powder.  Top with shredded coconut.  Serves 2.


Chocolate Chip Oatmeal Cookies

Spray pan with cooking spray. Heat oven to 350.

Mash 2 ripe bananas. , ½ cup unsweetened applesauce, ½ large container of coconut milk yogurt, 2 eggs, 2 tsp cinnamon, 1 tsp vanilla, 6 cups old fashioned oats, 1 cup stevia sweetened chocolate chips.  Spoon cookies onto baking sheet using a melon scooper.  Bake 20 min.  After cookies cool for a 2-3 min, flatten cookies with the back of a large spoon or cup.  Let cool.  Serving size 3-4 cookies.


Roasted Chickpeas

2 cups dry chickpeas, cooked and drained.  Dry well with a paper towel.  Spray large pan with cooking spray.  In a large bowl, mix chickpeas, 2  tbs olive oil,  Himalayan sea salt, pepper and garlic powder.  Spread onto cookie sheet.  Bake at 350, turning a few times for a total of 50 min.  Add more time if you like it extra crunchy.


Peanut Butter Ice Cream

In a blender, 1 packet of peanut butter meal replacement shake, 8 oz almond milk, handful of ice cubes, 1 banana, 1 tbs almond butter.  Serve into 2 mugs.  Mixture should be thick like ice cream.  Serves 2


Pumpkin Vanilla Ice cream

Mix one can pumpkin puree (15oz), 2 scoops vanilla protein powder, 2 tsp pumpkin spice.  Set aside.  Then take half cup of vanilla halo top ice cream and top with ½ cup of pumpkin mixture and 1 tbs chopped almonds.


Homemade Protein Bars –

In a large bowl, mix 6 egg whites, 2 cups unsweetened almond milk, 1 cup unsweetened apple sauce, 8 scoops muscle gain vanilla protein powder.  Then add 1 tbs cinnamon, 1.5 cups dry quinoa and 1 cup of Lilys Dark Chocolate baking chips.  Spray a 13×9 in pan with cooking spray and bake on 350 for 35 min or until the batter is set in the middle and edges are golden brown.


Cheese Lovers –

Take 2 slices of “Follow Your Heart” Vegan Cheese (I like provolone).  Cut into squares.  Slice pickles into rounds and make little “sandwiches” with 2 squares of cheese and one pickle in the middle.

Also, u can do apple slices, one square of cheese on top and sliced roasted almonds sprinkled on top.


Hummus Dressing –

½ cup apple cider vinegar, ¼ cup olive oil, 1 tbs lemon juice, 2 packets of stevia, 1 pinch Himalayan sea salt, 1 pinch pepper, 1 tbs grated cheese (optional), 4 tbs hummus.  Shake up in an empty sauce jar and pour into dressing bottle after.  You can add more olive oil if its too tart for you.

Vegan Recipes

Vegan Banana Oatmeal Muffins


4 medium bananas

1 cup unsweetened applesauce

2 tbs of ground flax plus 6 tablespoons of water or 2 eggs

1 1/2 cup of non-dairy milk such as rice milk or almond milk

4 cups of quick or old-fashioned oats

1 cup of organic dark chocolate chips or Lily’s chocolate chips (stevia sweetened)

Optional: 1/2 cup dried cranberries or raisins, nuts or fresh blueberries.

Preheat oven to 375 degrees.  Use a silicone muffin pan for easy removal or spray a muffin pan with vegan cooking spray.
Mash bananas. Then add applesauce, flaxseed plus water or 2 eggs,  non-dairy milk. Mix well. Then add oatmeal. May add more milk if mixture is too dry. Batter should be thick but not dry. Add 1/2 cup chocolate chips.  Put into silicone pan.  Use any leftover in a small loaf pan to bake.  Optional add in dried fruit or nuts. Bake at 375 for about 30 min or until golden brown. Freezes well.


Vegan Pumpkin Coconut Cookies
1 15oz can pumpkin puree
3/4 cup unsweetened applesauce
3 large mashed bananas
2 cups unsweetened rice milk
1 16oz package of garbanzo bean flour
1/3 cup brown sugar
1/4  cup honey or stevia liquid equivalent
1 cup of reduced fat coconut flakes, organic
1/2 cup raisins
1/2 cup organic chocolate chips
Preheat oven to 375. Line a large pan with parchment paper. Mix pumpkin, applesauce, bananas, milk in a large bowl.  Add flour, sugar, honey and coconut.  Mix well. Add raisins and chocolate.  Using a melon scooper, place in pan and bake 20-25 minutes, deepening on how crispy you want the cookies to be.  Store in fridge for up to a week or freezer.