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Low Fat Easy Chicken Lunch

 

4 oz Chicken Breast Tenderloins (F: 1gr C: 0gr P:25gr)

100 gr steamed asparagus (F; 0gr C: 4gr P:2.5gr)

120 gr steamed baby potatoes (F:0gr C: 21gr P:2 gr)

Directions:

I purcahse 2-3 pounds of chicken tenderloins at a time and simply bake all of it at once and have it ready for my next 3 days or so. Just place all your chicken on a baking sheet, pre-heat oven to 350 degrees and bake for 40-45 minutes.

Asparagus and all other veggies, again purchase in bulk, steam them and store in the fridge for the week

Baby potatoes: You can choose any variety of potatoes you want. You can steam them or bake them, whatever works for you. I also sea salt them as well as all my meats. Feel free to use Mrs. Dash on your dishes for added flavor and remember nothing is off limits! ūüôā

 

 

 

 

 

 

imageLow Carb – Low Fat Protein Pancakes

Ingredients:

1 scoop UMP vanilla

1/2 tsp baking powder

3 packets truvia

(dash of Pumpkin Spice optional)

2 egg whites

1.5 oz water

Directions:

Simply place all ingredients in a bowl and mix, add mixure to a hot griddle (heat 350 degrees) and cook each pancake for about a minute each side until golden brown. Enjoy!!!!

Nutrition Facts: (does not include berries on the photo)

Fat: 3gr Carbs: 6gr Protein: 28gr Total calories:154 cal

imageLOW CAL PROTEIN MUFFINS

ONLY 100 CALORIES EACH!
Ingredients
1 2/3 cup oat bran
1 scoop Vanilla protein powder
1 tablespoon baking powder
1/4 teaspoon baking soda
1 teaspoon cinnamon
2 small or medium very ripe bananas, mashed
1/2 cup unsweetened applesauce
1/2 cup nonfat plain greek yogurt
2 large egg whites
1 teaspoon vanilla extractInstructions
1. Preheat oven to 400 degrees F. Spray 12 cup muffin tin with nonstick cooking spray or grease well with coconut oil
2. In a medium bowl whisk together oat bran, protein powder, baking powder, baking soda, and cinnamon; set aside.
3. In a large bowl, mix mashed banana, applesauce, greek yogurt, egg whites, and vanilla together until well combined and smooth. Add wet ingredients to dry ingredients and mix until just combined. Let batter sit two minutes to thicken a bit. Divide batter evenly into 12 muffin cups and bake 15 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
imageLow Carb Strawberry “Sugar” Cookies¬†
Directions:

Preheat oven to 325F degrees. Mix all dry ingredients in a bowl, and wet ingredients in a separate bowl. Once they’re mixed, add the wet ingredients to the dry ingredient mixture until you make a thick paste. Spray a cookie sheet with PAM and add 1″ balls¬† of the paste on the sheet allowing enough space in between them. Flatten the dough balls into the side you desire and bake for 10-15 minutes! Don’t forget to share! ūüôā

Ingredients:

2 scoops Strawberry protein powder

1 cup almond flour

1/2 tsp baking powder

2.5 tbsp Truvia (baking kind)

1/8 tsp salt

3 tbsp coconut shreds (unsweetened)

2 large eggs (whole)

1/2 cup unsweetened vanilla almond milk

1 tsp vanilla extract

1/4 cup unsweetened apple sauce

Makes 12 servings at 111 calories per cookie

Macro Nutrients per serving:

Fat: 7 gr

Carbs: 4 gr

Protein: 8 gr

 

LMF Low Fat Protein Muffins

by Laura Marenco LMF Team

Ingredients:

2/3 cup flour gluten free
1 scoop Banana protein powder
1 tablespoon baking powder
1/4 teaspoon baking soda
1 teaspoon cinnamon
1 small or medium very ripe bananas, mashed
1/2 cup unsweetened applesauce
1/2 cup 1% cottage cheese
2 large egg whites
1 teaspoon vanilla extract
1/2 cup Truvia for bakingInstructions
1. Preheat oven to 400 degrees F. Spray 12 cup muffin tin with nonstick cooking spray or grease well with coconut oil
2. In a medium bowl whisk together oat flour, protein powder, baking powder, baking soda, truvia and cinnamon; set aside.
3. In a large bowl, mix mashed banana, applesauce, cottage cheese, egg whites, and vanilla together until well combined and smooth. Add wet ingredients to dry ingredients and mix until just combined. Let batter sit two minutes to thicken a bit. Divide batter evenly into 9 muffin cups and bake 25 minutes or until toothpick inserted into center comes out clean. Transfer to a wire rack to cool for 10 minutes, then remove muffins from tin and place on wire rack to cool completely.
 Makes 9 muffins
Fat: 1.5 gr
Carbs: 12 gr
Protein: 7 gr
calories: 89 per muffin

imageLMF Banana Nut Bread

This is one of Laura’s favorite treats!!! ¬†this version has a deliocius healthy twist!

Ingredients:

2 scoops Banana protein powder
1.5 cups Almond flour
2 tsp ground cinammon
1/2 tsp baking soda
1/2 cup Stevia in the Raw or Truvia
1/4 cup raw walnuts
2 eggs
1/4 cup unsweetened almond vanilla milk
1 raw banana

Directions:
Mix dry ingredients in a bowl and wet ingredients in a separate bowl. Use a hand blender or whisk to mix all wet ingredients then slowly add the dry ones. Spray a 9″ bread loaf pan with PAM spray, pour mix in the pan and place in the oven (at 375 degrees) for 35 to 40 minutes. ENJOY!!!!!
Nutrition facts:
makes 12 servings

Calories: 141
Protein: 9g
Carbs: 6g
Fat: 9g

imageDouble Chocolate Chip Protein Cookies

Ingredients:

2 scoops Chocolate protein powder

3/4 cup gluten free Oat Fllour

1/2 tsp baking powder
2.5 tbsp Truvia (baking type)
1/4 tsp salt
3 tbsp coconut flakes
2 tbsp cocoa powder
1/4 cup chocolate chips (semi-sweet kind)
2 whole eggs
1 tsp vanilla extract
1/2 cup unsweetened vanilla almond milk
1/4 cup unsweetened applesauceDirections:
Preheat oven to 350 degrees, mix dry ingredients in one bowl and wet ingredients in a different bowl. Once they are both mixed separately, add dry ingredients to the wet and mix well until it creates a paste. Then dump the paste on a already PAM sprayed cookie sheet and bake for 18 minutes. When they are baked you can add shapes to them or simply cut them in same size squares. Recipe makes 12 servings.
Nutrition Facts per serving:
Fat: 3 gr
Carbs: 13.5 gr
Protein: 5 gr
calories: 87 cal
imagePROTEIN PEANUT BUTTER COOKIES 
Ingredients:
2 scoops Peanut Butter protein
1 cup almond flour
1/2 tsp baking powder
2.5 tbsp Truvia (baking kind)
1/8 tsp salt
3 tbsp coconut shreds (unsweetened)
2 eggs
1/2 cup unsweetened almond milk
1/4 cup unsweetened apple sauce
2 tbsp All Natural Peanut Butter
Directions:
Preheat oven to 325 degrees, Mix all dry ingredients in a large bowl. Do the same with your wet ingredients in another bowl. Once they are mixed separately add the wet mixture to the dry mixture and mix until you make a thick paste. Spray a cookie sheet with PAM. Form dough into 1″ balls and space on the baking sheet, then flatten the balls to whatever size you desire. Bake for 8 to 10 minutes. ENJOY!!!!!¬†
Macros per serving (makes 12 cookies)
Fat: 7gr
Carbs: 3.5 gr
Protein: 7 gr
Calories: 99
imageProtein Waffles 
What’s for breakfast tomorrow? how about some healthy protein waffles pre or post workout! you can’t go wrong with this staple!
Ingredients:
2 cups oat flour
2 Tbsp ground flax
3 scoops Vanilla protein powder
1 tsp cinnamon
1 tsp baking powder
1 tsp vanilla
2 cups unsweetened almond milk (or milk of choice)
4 egg whitesInstructions
Preheat waffle iron.
In 1 bowl mix together oat flour, whey protein, flax, baking powder & cinnamon. Mix until blended. Add in wet ingredients (milk, vanilla, egg white) and mix until blended.
Cook on waffle maker until golden brown (about 5 minutes). Serve topped with berries, low sugar syrup, or whatever you like!
Nutrition facts:
Serving size: 1 waffle
Calories: 110 Fat: 3 g
Carbs: 12 g
Protein: 9 g
imageBlueberry Pancakes
Enjoy this delicious version of your all time favorite breakfast, this is a low fat, low carb, moderate protein meal. Perfect to serve with an egg white omelette
Ingredients:
1 scoop Vanilla protein powder
3 tbsp almond flour
1 tsp cinammon
1/2 tsp baking soda
2 tbsp Truvia for baking
3/4 cup egg whites
1 tsp vanilla extract
1/4 cup blueberries
Directions:
Mix all dry ingredients in one bowl, then wet ingredients in a separate bowl (no blueberries yet). Combine the wet ingredients into th dry mix and stir until you don’t see any clumps. Stir in the blueberries. Let the mixture sit for about 5 minutes so it thickens. Spray a med skillet or pancake grill with PAM, over med heat add each pancakee one at a time. Let cook for 2 – 4 minutes on each side. You might need to be patient and keep close attention as cooking time may depend on your stove. Once cooked, add Walden Farms pancake syrup or any other sugar free syrup of your choice! ENJOY!
Nutrition facts:
Fat: 3 gr
Carbs: 6 gr
Protein: 16 gr
Calories: 115
imageLMF Berry Protein Frosty
This is perfect as a post workout as it will deliver protein and quick acting carbs from natural sources replenishing your muscles with the right nutrients to recover properly!
ingredients:
1/2 banana ripe
1/2 cup strawberries
1/2 cup blueberries
1/2 cup Chobani plain greek yogurt
1 cup egg whites
1 cup ice
1 scoop Strawberry or Vanilla protein powder
1 scoop XTEND Orange flavor by Scivation (optional)nutrition:
Protein: 29 gr
Carbs: 20 gr
Fat: 1 gr
calories: 205
imageBanana Almond Protein Smoothie 
Need ideas for a delicious post workout meal? Here’s our version of a Chocolate Almond Banana Smoothie:
-1 frozen banana sliced
-1.5 cup unsweetened vanilla almond milk
-1 scoop Chocolate protein powder
– 2 packs truvia or to taste
Place all ingredients in a blender and you’re ready to go!!!!
Low Carb Protein JelloLow Carb Protein Jello
This is one of my favorite treats when I know I have to keep my calories low!
1/2 cup (113 gr)  1% cottage cheese,
1 serving of sugar free jello,
1 packet truvia and top it with
fat free whip cream!
Calories: 90 fat: 1 gr carbs: 4gr protein: 14gr
Laura’s Banana Almond Pudding
This is perfect for anyone trying to find a late night snack or in between meals, its low carb, sugar free and high in protein.  This can be adjusted to your needs, so you can simply pick your serving size and adjust macro nutrients as needed. I sometimes use more or less cottage cheese depending on how much I can eat at that point during any specific day.
Ingredients:
60 gr Low Fat cottage cheese 1%
15 grams banana protein powder
10 gr raw slivered almonds
1 serving of sugar free jello (single packs)
1 oz unsweetened almond milk (or a splash of)
Truvia to taste
1 serving fat free whip cream on top
Directions:
In a bowl simply pour the cottage cheese, jello, ¬†slivered almonds, unsweetened almond milk,truvia and Banana Protein powder. Mix well, add the whip cream and enjoy! ūüôā
Nutrition facts:
Fat: 8 gr
Carbs: 5 gr
Protein: 19 gr
Calories: 195 aprox
imagePerfect Protein Brownie
Ingredients:
2 scoops Chocolate protein powder
1/2 cup unsweetened cocoa powder
1/2 cup pumpkin puree
1/4 cup Truvia (baking kind)
1 cup unsweetened vanilla almond milk
1/2 tsp baking powder
1 egg white
Directions:
Mix all ingredients well in a bowl. Pour mixture into a 8×8 glass dish already sprayed with PAM, bake in preheated oven at 350 degrees for 12 minutes. These will come out a little soft and gooey in the cneter which is the best part! Let cool and enjoy! don’t forget to share! (store in the fridge)
LMF Lean Strawberry Bread Loaf
Directions: mix dry ingredients in one bowl and wet ingredients in a separate bowl. Use a mixer, blender or whisk to mix together wet ingredietns first. The slowly add dry ones to the mix.¬†Spray a 9″ brad loaf pan with non-stick cooking spray and then put it in teh over on 375 degrees for around 35-40 minutes or until it looks done. Let cool! Share and Enjoy!
Ingredients:
2 scoops Strawberry protein powder
1.5 scoops almond flour
1.5 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup Truvia baking powder
2 large whole eggs
1/4 cup unsweetened almond milk
2 bananas (ripe and smashed)
1/2 cup strawberries (you can chop big pieces or fine ones)Makes 12 servings
Nutrition per serving:
Fat: 8gr
Carbs: 7 gr
Protein: 9 gr
French Toast Laura'sLaura’s Low Calorie French Toast
 This is an awesome low fat/low cal alternative!  Serves perfect  with an egg white omelette.
Ingredients:
2 slices udi’s gluten free bread
2 tbsp walden farms pancake syrup
1 or 2 tbsp walden farms peanut butter spread
30 gr fresh blueberries
Fat free whip cream!!!!Nutrition info:
Fat: 4gr
Carbs: 26 gr
Protein: 4gr
Calrories: 152

imageLaura’s Guilt-Free Chocolate Cake

Enjoy this amazing treat guilt free!!!! share with friends and family! kids love this great healthy treat as well!!!

Directions: Mix dry ingredients in one bowl and wet ingredients in a separate bowl.Use a mixer/blender or wisk to mix together all wet ingredients first. Mix dry ingredients with a spoon, then pour all ingredients together and mix well. Spray a cake tin with non-stick baking spray. Pour mix in the tin and bake in pre-heated oven at 375 degrees F for 40 minutes. Use a knife to poke cake once time is up to see if it’s done. (If it comes out clean then its ready to be devoured!!! ) Enjoy this yummy treat with friends and family! Don’t be stingy! share the goods!!!!¬†

Ingredients: (dry)
2 scoops Chocolate protein powder
2 cups almond flour
1 tsp ground cinammon
1/4 tsp ground nutmeg
1 cup Truvia (baking type)
1/4 cup cocoa powder (unsweetened)
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 cup chocolate chips (unsweetened)

wet ingredients:
1/4 cup unsweetened vanilla almond milk
1/2 Chobani Plain greek yogurt
3/4 cup egg whites (from carton is easiest)

Frosting:
Purcahse separate Low fat Chocolate Mousse Mix by SANS SUCRE you can find this at Kroger in the diabetic section. follow directions on side of the box and pour it on top of cake!!! its is also sugar free and low cal!!! 

Nutrition info (without the frosting)
Fat: 14 gr
Carbs: 11 gr
Protein: 16 gr
This recipe makes 8 servings

Chocolate Merengue Delight

Ingredients:

2 egg yolks
1 scoop Chocolate protein powder
1 tbs unsweetened cocoa powder
2 packets sweetener
2 tbs fat free whip cream

Merengue:
2-3 egg whites
1/8 tsp cream of tartar
Dash of vanilla
Sweetener (optional)
Dash of vanilla
If you’re like me I need a chocolate fix every now and then. This one hit the spot!!!

Directions:

In a small metal bowl add 2-3 egg whites and beat with whisk attachment on blender. After a few minutes soft peaks will form. Add 1/8 tsp cream of Tartar. Continue whisking until stiff peaks form. Add a dash of vanilla and sweetener to taste. Set aside.

In a small bowl combine 2 egg yolks and 2 packets Truvia. Add I scoop chocolate protein powder. I prefer RD Body. Add 1 tbs unsweetened cocoa powder for extra richness.  Add a dash of vanilla. Mixture will be a fudgelike consistency. Gently fold in 2 tbs fat free cool whip.

Spray a small glass baking dish with Pam. Add fudge mixture. Top with merengue.  Bake on 350 until egg whites are golden brown.

chocolate protein pancakes rdbodyChocolate Protein Pancakes

by LMF Bikini Athlete Marissa Cunningham

Ingredients

1/2 cup rolled oats (blended)

1/3 scoop chocolate Protein

1/2 cup egg whites

2 tbsp fat-free cottage cheese

1 tbsp unsweetened cocoa powder

1 tsp vanilla extract

1/2 tsp baking powder

1/4 tsp stevia

Directions:

Blend the oats into a flour first. Then add the rest of the ingredients. Cooks into 3 big pancakes! Always cook perfectly on a griddle, but you can use a pan. Top with Walden Farms Pancake Syrup and 1 tsp natural peanut butter for some healthy fats