1. Ramen Noodles.
Ok… Ramen noodles would never be approved! Since I’m sitting here with my wisdom teeth and can’t chew, I got creative!
1 C. water
1 C. Chicken Broth
2 whole eggs
1 T Braggs Aminos
2 C. of Spinach or Bok Choy and/or enoki mushrooms
Dash of Shiso Furikaki
1 package of CALORIE FREE shiritaki miracle noodles.
Boil for 2 minutes.
If you don’t have miracle noodles. Place 1/3 C. brown rice with furikaki and pour hot broth and egg over rice and it becomes a tamago ochazuke. Garnish with green onions if desired.
2. Baked Cinnamon Apple Oatmeal.
1/3 C. Oatmeal
4 oz. apple slices
Dash of Cinnamon.
1-2 packs of Stevia
2/3 C. Almond Milk
1 T. Chopped Walnuts
Drizzle CALORIE FREE Walden Farms Maple Syrup on top
Bake till top is crunchy
3. Coconut Shrimp Fried Rice
1/3 C. Brown Rice
4 oz. White Shrimp
1 T. Coconut Oil
Garlic (to taste)
1/8 C. Peas
1/8 C. Corn
1/8 White Onion Chopped
5 Spears Asparagus
1 C. Spinach
2 Egg Whites
dash Braggs Aminos ( to taste)
Truvia/Stevia (to taste)
Salt and Pepper
You can add spices as you wish ie. Cumin and curry for a Indian fried rice, or garlic and Thai peppers and basil for a Thai fried rice. If you add cashes, peanuts or fruit such as pineapple add only 2-4 oz. and small portions, as nuts and fruit are high in fats and sugar and should be used sparingly during a cut diet.
4. Carne Asada Breakfast Burrito
Low Carb Wrap (under 15 g)
4 oz. Tri Tip
2 egg whites.
1/2 avocado sliced
2 T. Fresh salsa (no sugar or additives)
1/4 Hamakua Tomato Diced
1/4 Green Bell Pepper
Lean Mozarella (optional… omit for less fat and calories)
5. Sweet Potato Coconut Ginger Mash Pudding
Stevia/Truvia (to taste)
3 lbs. Okinawan Sweet Potato or Hawaiian White Sweet Potato Mashed
1 can 2 C. Unsweetened coconut milk
2″ cube Grated Ginger
3 T. of Lemon Juice
Mash ingredients together.
6. White Shrimp Asian Wrap
CALORIE FREE Walden Farms Mayo
Tobbiko Fish Eggs
Japanese Cucumbers Sliced
Braggs Apple Cider Vinegar
Low Carb Wrap or Whole Wheat Wrap (Under 15 g)
4 oz. White Shrimp.
Marinate sliced cucumbers in vinegar. Mix Mayo, Tobikko together and add marinated cucumbers. Add Mixture with chopped shrimp, lettuce and wrap.
7. Turkey Jalapeno Burgers for 20 people
5 lbs of ground turkey
2 whole jalapenos chopped
1/2 onion chopped
3 T. garlic minced
1 whole green bell pepper chopped
Himalayan Pink Salt & Cracked Smoked Black Pepper
Whole Wheat Bun (under 100 cals)
Low fat (no sugar) ketchup. 1 T.
Lettuce, Grilled Mushrooms and Tomato for Garnish
Make burgers into 5 oz patties and BBQ. (they shrink when cooked by appx. 1 oz.)
8. Lean Meatball Marinara
Lean 95% Ground Beef
1/3 ratio whole eggs to egg whites (1/3 per lbs of beef)
3 T. Olive Oil
Himalayan Pink Salt
Smoked Cracked Black Pepper
4-6 oz of zucchini, eggplant or butternut squash
Low fat, sugar free marinara sauce
Low Carb/Whole Wheat Wrap (under 15 g) (Optional)
I usually buy hamburger in bulk from costco so a 3 lbs bag of beef will get 3 whole eggs and appx. 2 cups of egg whites. Mix beef with onions, garlic, oregano, thyme, salt, pepper. Bake in 1 oz. meatballs for 10-12 minutes. Do not over cook or it will be dry, esp. if you use 95% lean beef.
Steam choice of zucchini, eggplant or butternut squash
Place on plate with meatballs, 1/4 C. Mozarella and 3 T. Marinara.
Add a wrap for a flat bread pizza or pizza wrap. (optional, extra carbs and calories, if you’re cutting carbs, then omit the wrap, it’s still one of my favorite meals!)
9. Flank BBQ Steak
3-5 lbs flank steak
1/2 C. Red Wine Vinegar
1/4 C. Braggs
3 T. Chopped garlic
3 T. Dijon Mustard
1/8 C. Lemon Juice
3 Packets of Truvia
Himalayan Pink Salt
Cracked Smoked Black Pepper.
Marinate for 3-4 hours in gallon size ziplock in refrigerator. BBQ at high heat (400+) 5 minutes each side. Cut Diagonal against the grain for best texture.
10. Healthy Lettuce Wrap Summer Rolls
CALORIE FREE Shiritaki Miracle Noodles
Fish Sauce (plain and unsweetened)
Truvia (for taste)
1 T. Chopped peanuts