Download High Protein Breakfast Options Savory Cottage Cheese Breakfast Bowl Ingredients: 3 cups fat free cottage cheese ½ cup chopped pistachios 4 tbsp. minced chives Freshly ground black pepper 1 cup sliced cucumbers 1 cup bell pepper, seeded and chopped 20 halved grape tomatoes Instructions: In small bowl, combine cottage cheese, 2 tbsp chives and pepper. Divide into 6 bowls or containers. Top with cucumbers, peppers and tomatoes and garnish with pistachios and remaining chives. Nutrition per ½ cup of cottage cheese with 1/6 toppings Calories 152 Fat 4.8g Saturated Fat 0.5g Chol ..read more

Ingredients: 1/3 cup miso (can sub tahini or soy sauce) 4 TBSP Red wine vinegar 1 TBSP olive oil ¼ cup corn starch 3 TBSP everything bagel seasoning (i.e. Trader Joe’s or Aldi brand) 14 oz extra firm tofu 6 eggs, hard-boiled 6 cups mixed greens or lettuce of your choice 3-4 oz grape tomatoes (12-15 tomatoes), sliced in half Optional: 1/2 oz fat free cheese Instructions: Press tofu by removing from package and wrapping in clean towels or wrapping in paper towels and placing heavy objects on top. Press tofu for at least 20 minutes. During this time, wash and chop your veggies. Once pressed, sl ..read more

Ingredients 1 pound extra large peeled and deveined, tail off shrimp (28) 2 tablespoons extra virgin olive oil 3 garlic cloves, minced ¼ tsp kosher salt 1/8 tsp crushed red pepper Pepper to taste 2 bunches, 12 ounces broccolini, ends trimmed (12 spears) 1 tsp fresh oregano 2 tbsp fresh lemon juice Steps Preheat the oven to 400 degrees. Place shrimp in a bowl with the 1/2 tbsp olive oil, 1/8 tsp salt, red pepper flakes. Toss gently to coat. Spray a large sheet pan with olive oil. Place broccolini on the sheet pan and toss with 1 ½ tbsp olive oil, 1/8 tsp salt, pepper and oregano. Spread in ev ..read more

Ingredients 4, 3oz chicken breast, raw 1 cup, yellow onion, chopped 1/2 medium red bell pepper, chopped 1/2 medium green bell peppers, chopped ½ tsp black pepper 1 tsp AND 2 tsp Cajun seasoning, divided 3/4 cup 2% shredded cheddar cheese Cooking spray Directions Preheat oven to 350º. Spray large skillet with cooking spray and heat over medium heat. Add peppers and onion and cook until soften. Season with ½ tsp pepper and 1 tsp Cajun seasoning. Remove from heat and let cool slightly. Place chicken on a cutting board and season with 2 tsp Cajun seasoning; Cut 5 slits in each chicken breast, be ..read more

Ingredients 1 package 16 ounces frozen cut green beans (use fresh if you have them) 5 pieces of bacon cooked, diced (optional) 1 medium onion chopped 1 clove garlic minced 1 tablespoon Worcestershire sauce 1/2 teaspoon pepper 1 teaspoon Cajun seasoning 1 can 14-1/2 ounces diced tomatoes with green chilies, undrained Directions Cook beans according to package directions. Meanwhile, in a skillet, over medium heat, cook bacon until it is crisp. Remove bacon. Pour out the grease in the skillet. Stir in chopped onion and cook for about 5 minutes or until clear. Stir in minced garlic and Cajun sea ..read more

Ingredients 2 (14.5 ounce) cans stewed tomatoes, un-drained (low-sodium and fire roasted) 1 small can of tomato paste ½ Cup of Low-Fat / Low-Sodium Vegetable Broth 1 pound skinless, boneless chicken breasts, trimmed of fat and diced 1, 13-14oz turkey kielbasa sausage link, diced (or 1 large turkey andouille sausage link), diced 1 bag frozen medium shrimp, thawed, tails removed and diced 1 green pepper, chopped 1 large onion, chopped 2 stalks celery, chopped 1 tablespoon Cajun seasoning 3 cloves garlic, minced ¼ teaspoon ground black pepper ¼ teaspoon cayenne pepper ¼ teaspoon of Old Bay Seaso ..read more

Ingredients: 1 cup bulk sugar substitute (recommend Splenda) 1 cup water 12 ounces cranberries, fresh or frozen 1 teaspoon freshly grated orange zest Directions: Combine the sugar substitute and water in a saucepan and bring to a boil on the stove. Add cranberries and orange zest, and bring back to a boil. Reduce the heat to low and simmer for 10 minutes, stirring occasionally. Remove from heat and let cool before covering and placing in the refrigerator until ready to serve. Makes 12 servings Nutrition: Calories 13 Fat 0g Saturated Fat 0g Polyunsaturated Fat 0g Cholesterol 0mg ..read more

Ingredients: Canola oil cooking spray ¾ cup Splenda® ½ tsp table salt 1 tsp cinnamon, ground ¼ tsp cloves, ground ½ tsp ginger, ground 3 large eggs 1-15 oz can 100% pure pumpkin (not pie filling) 1-12 oz can evaporated low fat milk (not sweetened condensed milk) Directions: Preheat oven to 325oF. Lightly spray 8-1/2 cup ramekins or custard cups with canola spray and lay in a large roasted pan. Mix the Splenda ®, salt, cinnamon, ginger, and cloves in a small bowl. Beat the eggs in a large bowl. Blend in the pumpkin and spice mixture. Gradually blend in the evaporated milk. Ladle the filling i ..read more

Ingredients: 1 (5-6 pound) bone-in turkey breast, completely thawed 5 stalks celery, cut into thirds 12 baby carrots 2 yellow onions, cut into large chunks 1 cup low sodium chicken broth 2 tablespoons of butter, melted Seasonings: ½ tbsp. minced garlic 1 tsp smoked paprika ½ tsp black pepper 1 tsp Italian seasoning ¼ tsp dried parsley ¼ tsp dried sage ¼ tsp dried thyme Directions: Make sure turkey is completely thawed. Remove skin and excess fat. Spray a large crockpot with nonstick spray. Place the celery at the bottom of the crockpot, followed by one onion and baby carrots. Pour chicken br ..read more

Ingredients: 1 tablespoon extra-virgin olive oil 1, 8oz package cremini mushrooms, sliced 3 large garlic cloves, minced 2 cups stemmed kale leaves 1/2 cup gluten-free rolled oats 1 (14-ounce) can lentils, drained and rinsed ¾ cup walnut halves, toasted (if desired) 1 tsp dried thyme (or 2 teaspoons fresh, minced) 1/2 tsp dried oregano 1/4 tsp dried rosemary (or 1/2 teaspoon fresh, minced) 1/3 cup dried cranberries, finely chopped 1 Tablespoon ground flax 2 Tablespoons water 2 1/2 teaspoons sherry vinegar ¾ + ¼ teaspoons fine sea salt ½ tsp pepper, or to taste Directions: Preheat the oven to ..read more