RECIPES WANTED

[ChristieParticipant]

For meal 4, I did 4 oz. boneless, skinless chicken thighs, with roasted beets and red onions, alongside ginger sweet potato lentil stew.

[lcredeur1Participant]

I’m questioning if you can have chicken thighs? I don’t think it’s on our list and it maybe too high in fat?

[s_burgess5Participant]

Oooh this sounds good!

[andrea_gurineParticipant]

I’m on Meal Plan 1 and here is a breakfast I made
Meal 2 Option 2: Scrambled Egg Wrap
1 whole wheat tortilla
25g yellow and orange pepper chopped
3 egg whites
2 egg yolks
30g salsa
cilantro
pinch of the following: garlic powder, smoked paprika, onion powder
saute peppers until they char, pour in egg mix, cook/scramble. Place on
tortilla sprinkle with cilantro and dash of salt, salsa, roll up and enjoy!

[lcredeur1Participant]

Thanks for showing this alternative meal plan. I’m new to all this and so I’m following everything exactly as suggested. This showed me how to open up to the exchange list. I see you got everything perfectly substituted. Great job!

[andrea_gurineParticipant]

Sharing my dinner for tonight. I’m on Meal Plan 1 for reference.
1 lime, juiced (can also use some zest if you wish)
1T low sodium tamari
1/2 tsp powdered ginger
10ml avocado oil (for searing or if you wish to cook oil free can swap this fat for s 2oz fresh avocado as garnish)
2 good quality ahi tuna steaks (mine were big, about 8-9oz each-feeding not just myself but my hubby)
black sesame seeds
1/2 C jasmine rice (made a big batch in my ziroshi rice cooker)
handful of spinach
splash of HIGH QUALITY balsamic (I used turmeric white balsamic)

Place tamari, lime juice and powdered ginger in gallon zip lock and swish to combine. Add tuna steaks and let marinate on counter for about 20 minutes. Remove steaks from bag, discard marinade, pat steaks dry. Season each side of tuna with a pinch of salt, generous fresh ground pepper and sesame seeds. Press the seeds into the steaks, really coat them. Heat a non-stick or well seasoned cast iron pan on high. Add half oil to pan and 1 tuna steak. Sear for 1 to 2 minutes, flip and sear 1-2 minutes. Set aside on cutting board and repeat with second steak. Slice tuna steaks into strips.
Plate up 1/2C rice, handful of spinach and 4 oz tuna. Sprinkle balsamic on spinach.

This turned out to be quite delicious and my husband, who is known to be picky, loved it. I also have a lot left over for future meals/snacks next couple days.

[SarahParticipant]

Made pancakes for meal 1 (I’m following MEAL PLAN 3):
42g ground oats, 202g liquid egg whites, cinnamon, vanilla extract & 1/4tsp baking powder (stir & made 2 in pan with 4g buttery flavored coconut oil. Topped with 16g peanut butter & 45g banana (& WF syrup)

FOR MEAL PLAN 1 (NOTE: not fully based on substitution list but macros):
28g ground oats, 140g liquid egg whites, 12g almond butter, 55g banana, & 1 slice turkey bacon

FOR MEAL PLAN 2:
30g ground oats, 150g liquid egg whites, 14g almond butter, & 2 slices turkey bacon (no banana)

** I buy a container of old fashioned oats & grind myself in food processor to make ground oats. Saves money. I use this a lot in my baked good recipes. Pancakes & waffles can always be created using oats (starchy carb) & egg whites (lean protein). Batter is a bit runny, so I make in pan not on griddle.

[Lori MooreParticipant]

following

[SarahParticipant]

subbed my blueberries for frozen banana & blended with Greek yogurt— stirred in crumbled PB balls… popped back in freezer for a bit, like a cookie-dough FroYo

[jlamothe0908Participant]

following

[angreid80Participant]

I love the Greek yogurt with blueberries mixed in and a protein ball broken up into it. So good, and feels kind of indulgent.

[lcredeur1Participant]

I totally agree.

[marmact67Participant]

Overnight Oats (this pretty closely replaces meal 3, option 1)

40g oats (I like steel cut oats for this)
6 oz nonfat plain Greek yogurt (I prefer Icelandic yogurt as it’s less tart but it does have some fat)
100g frozen fruit of choice (mine is mixed berries)
Unsweetened almond milk
Walnuts or other nut of choice

Measure oats into jar or container. Just barely cover with almond milk. Add yogurt. Top with fruit and nuts. Seal tightly at least overnight.

I eat it cold, and it’s delicious!

Exchange:
1 SC
1/2 FR
1/2 LP
1 F

[yvettewilliams70Participant]

Following

[WendyParticipant]

I wanted a change this morning so so I made pancakes.

Meal 2 Option 1

Blenderize:

1/2 LP – 112 g cottage cheese
1/2 LP – 3 egg whites or 1/2 c liquid
1 SC – 40g oatmeal

sprinkle on top

1 F – 8 walnut halves chopped
1/2 Fruit – 100g blueberries

I added 1 T of sugar free syrup at 10 calories/0 carb/0 fat/0 protein.

[cameng5Participant]

misty1872000 wrote:

I love new creative ideas.

Mritza Zecena wrote:

This is for the menu 1 or 2?

cheryl kos wrote:

Following

[andrea_gurineParticipant]

Inspired by all the rice bowls I was seeing on facebook, I concocted a beef bowl with my own seasoning mix. I used this for Meal 4, Option 2 and I am on Meal Plan 1.
Seasoning Mix: 3/4tsp onion powder
3/4tsp garlic powder
1/2tsp pink Himalayan sea salt
1/2tsp dried basil
1/2tsp paprika
1/4tsp fresh cracked pepper

4 oz lean ground beef
100g steamed green beans
1/4 C jasmine rice
1/4C wild rice
1T of seasoning mix

[Mritza ZecenaParticipant]

Wendy It is the way I do, but I still confused
Meal plan 2
Meal 1
Fp
Sc
Fr
So is ok to change for
Lp
Sc
F
Fr

image-1

[WendyParticipant]

I’m on ladies meal plan 3 – I’m 5’8” and this was Meal 2 Option 1

[krp12102Participant]

Hello
Phase 2; meal plan 1
Crepes filled with oats

I took meal 3, option 1- and changed as follows
Lp- 4 egg whites; 1/4 protein van powder (nw)
1/2
Sc- 10 oat bran and 30 oats
1/2 fat- 8 peanut or almond butter
Cinnamon

I mix the protein, egg white, cinnamon and oat bran and make crepes (it makes two thin)
I add water and cinnamon to oats; microwave for 1 min.
Spread peanut or almond butter on each crepe, split oat up between both and roll
My favorite meal- it is similiar to a meal on one of Nicole’s earlier plans but I changed it a tad.

For meal 2, option 1
Lp- 4ozs ground turkey
V 50 spinach, 25 onions
SC- slice of Ezekiel bread (or 2 and no fries)
2oz air fried sweet potato (no oil)
1/2 fat- 8 oz peanut butter
Ketchup- no sugar

I cooked onions and spinach and then mixed with turkey to make patty and pan fried a burger- no oil.
I then ate fries and burger (no bun)and after pb and 1 slice eziekal raisin toast for dessert:)

The other option is to have two slices of toast and no fries or one slice of toast and fries- you could cut the one piece of bread and put the burger in between.

Meal 4 option 2
Fp- 4 slices bacon
Sc- 2 slice Sprouted grain bread
V- 50g tomotoes and 50g lettuce

Bon appétit

[sawilliamsParticipant]

Following

[mollieyParticipant]

Following. I’m not creative enough.

[AngelaParticipant]

pezpez33 wrote:

I like to season any ground protein (turkey, chicken, extra lean ground sirloin) with taco seasoning. But pre-packaged, store-bought seasoning has way too much crap that I don’t want to eat so I make my own:

4 tsp chili powder
1 ½ tsp ground cumin
1 tsp paprika
½ tsp seasoned salt
½ tsp black pepper
½ tsp garlic powder
½ tsp ground coriander
¼ tsp onion powder

Basically brown whatever ground protein you’re using, mix in the spices listed above and that’s it… super easy. Sometimes I mix a pound of ground turkey with a pound of ground sirloin to give it a bit more flavour. And if it’s looking too dry I add a splash of no salt added beef or chicken broth, and sometimes a glob of no sugar ketchup.

This is my go-to meal. Can make a week’s worth of protein for a lunch or dinner in less than 30 mins.

So this amount of seasoning is for 2 lbs of meat?

[lauragene67Participant]

Following. Great ideas 😊

[dw2714Participant]

Yes!! Thank you!!

[Author]

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