Author: My Team My Health

Pesto & Mozzarella Stuffed Meatloaf

by My Team My Health, posted in Poultry, Recipes

Serves 6

1 lean, 1 condiments, & 1 healthy fat

Ingredients

• 2 lb. ground turkey

• 2 eggs

• 1 t. basil dried

• 1 t. oregano dried

• 1 t. salt

• 1/2 t. garlic powder

• 1 t. Italian seasoning

• 8 oz. mozzarella cut into 1-inch strips

• 1/4 cup pesto

• 1 c. Sugar free spaghetti sauce

(simply Ragu)

Instructions

1 Preheat oven to 350 degrees.

2 In a large bowl combine turkey, egg, basil, oregano, salt, and garlic powder.

3 Combine mixture with a spoon, and then by hand, until it is well incorporated.

4 Spread mixture on a large piece of parchment paper about 1inch thick.

5 Place strips of mozzarella along the edge of the meat mixture, leaving 1 inch on all sides uncovered by the mozzarella.

6 Spread pesto over mozzarella evenly.

7 Use parchment to roll the meat into a loaf. Transfer into a 13 x 9 inch baking dish. Very carefully, flip your meatloaf onto the baking dish, using the wax/parchment paper to help you release it from the pan.

8 Reshape the sides of the meatloaf and make sure all mozzarella is covered by the meat mixture.

9 Bake, uncovered, for 50-55 minutes in your preheated oven. During the last 10-15 minutes, pour spaghetti sauce on top of the meatloaf and continue baking, uncovered.

Sam’s Club Approved Shopping List

by My Team My Health, posted in Approved Grocery Lists

CHICKEN & TURKEY ITEMS

  • Member’s Mark Premium Chunk Chicken Breast – 6 oz = 1 leaner
  • Member’s Mark Mesquite Grilled Chicken Breasts, Frozen – 6 oz = 1 leaner
  • Member’s Mark Fire Grilled Chicken Breasts, Fresh – 6 oz = 1 leaner
  • Member’s Mark Boneless Skinless Chicken Breasts – 6 oz = 1 leaner
  • Member’s Mark Chicken Fajitas by John Soules Foods – 6 oz = 1 leaner
  • Member’s Mark Hardwood Pulled Smoked Chicken – 6 oz = 1 leaner
  • Member’s Mark Fire Grilled Chicken Skewers – 3 skewers = 1 leaner
  • Member’s Mark Chicken Tenderloins – 6 oz = 1 leaner
  • Member’s Mark Chicken Mozzarella Meatballs – 5 meatballs = 1 lean
  • Member’s Mark Oven Roasted Turkey Breast – 7 oz = 1 leanest

FISH & SEAFOOD ITEMS

  • Member’s Mark Solid White Albacore Tuna – 6 oz = 1 leaner
  • Member’s Mark Raw Argentine Red Shrimp – 7 oz = 1 leanest
  • Member’s Mark Cold Smoked Atlantic Salmon – 5 oz = 1 lean
  • Member’s Mark Mahi Mahi Portions, Frozen – 7 oz = 1 leanest
  • Member’s Mark Tilapia Fillets – 7 oz = 1 leanest
  • Member’s Mark Farm-Raised Atlantic Salmon – 5 oz = 1 lean
  • Member’s Mark Shrimp Tray (no sauce) – 7 oz – 1 leanest

BEEF, LAMB & PORK ITEMS

  • Member’s Mark USDA Select Angus Beef Inside Skirt – 5 oz = 1 lean
  • Member’s Mark Angus Beef Fajitas by John Soules Foods – 5 oz = 1 lean
  • Member’s Mark Sliced Beef Sirloin – 5 oz = 1 lean
  • Member’s Mark Pork Chops – 6 oz = 1 leaner
  • Member’s Mark New Zealand Lamb Loin Chops Tray – 5 oz = 1 lean

DAIRY ITEMS

  • Member’s Mark Nonfat Plain Greek Yogurt – 12 oz = 1 leanest
  • Member’s Mark Cage Free Large Brown Eggs – 3 whole eggs = 1 lean
  • Member’s Mark Liquid Egg Whites – 2 cups = 1 leanest
  • Member’s Mark Shredded Parmesan Cheese – 1 tbsp = 1 condiment

FROZEN VEGETABLES

  • Member’s Mark Broccoli Florets, Frozen – ½ cup = 1 green
  • Member’s Mark Green Beans – ½ cup = 1 green

FRESH VEGETABLES

  • Asparagus – ½ cup = 1 green
  • Bell Peppers – ½ cup = 1 green
  • Broccoli – ½ cup = 1 green
  • Cauliflower – ½ cup = 1 green
  • Cucumbers – ½ cup = 1 green
  • Garlic – 1 tsp or 1 clove = 1 condiment
  • Green Beans – ½ cup = 1 green
  • Iceberg Lettuce – 1 cup = 1 green
  • Mini Bell Peppers – ½ cup = 1 green
  • Mushrooms – ½ cup = 1 green
  • Onions – 1 tbsp chopped = 1 condiment
  • Romaine Lettuce – 1 cup = 1 green
  • Spinach – 1 cup = 1 green
  • Tomatoes – ½ cup = 1 green

ALMONDS, CASHEWS & PISTACHIOS 

  • Member’s Mark Natural Whole Almonds – ⅓oz = 1 healthy fat
  • Member’s Mark Sliced Almonds – ⅓oz = 1 healthy fat
  • Member’s Mark Unsalted Cashews – ⅓oz = 1 healthy fat
  • Wonderful Pistachios, Roasted Lightly Salted – ⅓ oz = 1 healthy fat 

BUTTER, MARGARINE & MAYO

  • Kraft Mayonnaise – ½ tbsp = 1 healthy fat
  • Hellmann’s Mayonnaise – ½ tbsp = 1 healthy fat
  • Member’s Mark Mayonnaise – ½ tbsp = 1 healthy fat
  • Member’s Mark Unsalted Sweet Cream Butter – ½ tbsp = 1 healthy fat

OILS

  • Member’s Mark Organic Extra Virgin Olive Oil – 1 tsp = 1 condiment
  • Member’s Mark Extra Virgin Olive Oil – 1 tsp = 1 condiment
  • Bertolli Extra Light Olive Oil – 1 tsp = 1 condiment
  • Olivari Avocado Oil – 1 tsp = 1 condiment
  • Pompeian Imported Classic Pure Mild Olive Oil – 1 tsp = 1 condiment

OTHER FATS

  • Avocados – 1½ oz = 1 healthy fat
  • Member’s Mark Homestyle Chunky Guacamole – 2 tbsp = 1 healthy fat

MILK

  • Member’s Mark Unsweetened Vanilla Almond Milk – 1 cup = 1 condiment
  • Silk Unsweetened Original Almond Milk – 1 cup = 1 condiment
  • Silk Unsweetened Vanilla Almond Milk – 1 cup = 1 condiment

SPICE ITEMS

  • Member’s Mark Minced Garlic – 1 tsp = 1 condiment
  • Member’s Mark Garlic Powder – ½ tsp = 1 condiment
  • Member’s Mark Granulated Onion – ½ tsp = 1 condiment
  • Member’s Mark Paprika – ½ tsp = 1 condiment
  • Member’s Mark Minced Onion – ½ tsp = 1 condiment
  • Member’s Mark Organic Ground Cumin – 1 tsp = 1 condiment
  • Member’s Mark Chives – ¼ cup chopped = 1 condiment
  • Member’s Mark Chili Powder – ½ tsp = 1 condiment
  • Member’s Mark Ground Cinnamon – ½ tsp = 1 condiment
  • Member’s Mark Organic Ground Cinnamon – ½ tsp = 1 condiment
  • Member’s Mark Organic Granulated Onion – ½ tsp = 1 condiment
  • Member’s Mark Organic Garlic Granulated – ½ tsp = 1 condiment
  • Member’s Mark Ground Cayenne Pepper – ½ tsp = 1 condiment

OTHER ITEMS

  • Quest Chips – Variety Pack – 1 bag = ½ lean
  • Member’s Mark Olive Oil Cooking Spray – 10, ¼ second sprays = 1 condiment
  • Pam Original Cooking Spray – 10, ¼ second sprays = 1 condiment 

Target Approved Shopping List

by My Team My Health, posted in Approved Grocery Lists

CHICKEN & TURKEY

  • Good & Gather Premium Chunk Chicken Breast – 6 oz = 1 leaner
  • Good & Gather Mesquite Grilled Chicken Breasts, Frozen – 6 oz = 1 leaner
  • Good & Gather Fire Grilled Chicken Breasts, Fresh – 6 oz = 1 leaner
  • Good & Gather Boneless & Skinless Chicken Breasts – 6 oz = 1 leaner
  • Good & Gather Chicken Fajitas by John Soules Foods – 6 oz = 1 leaner
  • Good & Gather Hardwood Pulled Smoked Chicken – 6 oz = 1 leaner
  • Good & Gather Fire Grilled Chicken Skewers – 3 skewers = 1 leaner
  • Good & Gather Chicken Tenderloins – 6 oz = 1 leaner
  • Good & Gather Chicken Mozzarella Meatballs – 5 meatballs = 1 lean
  • Good & Gather Oven Roasted Turkey Breast – 7 oz = 1 leanest
  • Good & Gather Shredded Chicken – 6 oz = 1 leaner

FISH & SEAFOOD ITEMS

  • Good & Gather Solid White Albacore Tuna – 7 oz = 1 leanest
  • Good & Gather Raw Argentine Red Shrimp – 7 oz = 1 leanest
  • Good & Gather Cold Smoked Atlantic Salmon – 5 oz = 1 lean
  • Good & Gather Mahi-Mahi Portions, Frozen – 7 oz = 1 leanest
  • Good & Gather Tilapia Fillets – 7 oz = 1 leanest
  • Good & Gather Farm-Raised Atlantic Salmon – 5 oz = 1 lean
  • Good & Gather Shrimp Tray (no sauce) – 7 oz – 1 leanest

BEEF, LAMB & PORK ITEMS

  • Good & Gather USDA Select Angus Beef Inside Skirt – 5 oz = 1 lean
  • Good & Gather Angus Beef Fajitas by John Soules Foods – 5 oz = 1 lean
  • Good & Gather Sliced Beef Sirloin – 5 oz = 1 lean
  • Good & Gather Pork Chops – 6 oz = 1 leaner
  • Good & Gather New Zealand Lamb Loin Chops Tray – 5 oz = 1 lean

MEATLESS ITEMS

  • Good & Gather Extra Firm Tofu – 1 14oz package = 1 lean
  • Good & Gather 1% Cottage Cheese – 12oz = 1 leanest
  • Good Culture 2% Cottage Cheese – 12oz = 1 leaner
  • Lightlife Original Organic Tempeh – 5oz = 1 lean
  • Morningstar Farms Sausage Patties – 3 patties = 1 leaner
  • Morningstar Farms Sausage Links – 6 links = 1 leaner

DAIRY ITEMS

  • Good & Gather Nonfat Plain Greek Yogurt – 12 oz = 1 leanest
  • Good & Gather Cage Free Large Brown Eggs – 3 whole eggs = 1 lean
  • Good & Gather Liquid Egg Whites – 2 cups = 1 leanest
  • Good & Gather Shredded Parmesan Cheese – 1 tbsp = 1 condiment

VEGETABLES

  • Good & Gather Asparagus – ½ cup = 1 green
  • Good & Gather Tri-colored Bell Peppers – ½ cup = 1 green
  • Good & Gather Broccoli Florets – ½ cup = 1 green
  • Cauliflower Head- ½ cup = 1 green
  • Good & Gather Cauliflower Head- ½ cup = 1 green
  • Good & Gather Broccoli & Cauliflower – ½ cup = 1 green
  • Good & Gather Mini Cucumbers – ½ cup = 1 green
  • English Cucumber – ½ cup = 1 green
  • Good & Gather Celery – ½ cup = 1 green
  • Good & Gather Celery Sticks – ½ cup = 1 green
  • Spice World Minced Garlic – 1 tsp = 1 condiment
  • Good & Gather Green Beans – ½ cup = 1 green
  • Good & Gather Green Onions – 1 tbsp chopped = 1 condiment
  • Good & Gather Chopped Kale – 1 cup = 1 green
  • Good & Gather Garden Butter Lettuce Blend – 1 cup = 1 green
  • Good & Gather Iceberg Lettuce – 1 cup = 1 green
  • Good & Gather Garden Salad Blend – 1 cup = 1 green
  • Good & Gather Italian Blend – 1 cup = 1 green
  • Good & Gather Iceberg Lettuce (Shredded) – 1 cup = 1 green
  • Good & Gather Mini Sweet Peppers – ½ cup = 1 green
  • Good & Gather Sliced White Mushrooms – ½ cup = 1 green
  • Good & Gather Baby Bella Mushrooms – ½ cup = 1 green
  • Good & Gather Sweet Onions – 1 tbsp chopped = 1 condiment
  • Good & Gather Organic Spring Mix Lettuce – 1 cup = 1 green
  • Good & Gather Romaine Hearts – 1 cup = 1 green
  • Good & Gather Romaine Hearts (Chopped) – 1 cup = 1 green
  • Good & Gather Spinach – 1 cup = 1 green
  • Tomatoes – ½ cup = 1 green
  • *Almost all Good & Gather items also have an Organic Option

ALMONDS, CASHEWS & PISTACHIOS

  • Good & Gather Natural Whole Almonds – ⅓oz = 1 healthy fat
  • Good & Gather Sliced Almonds – ⅓oz = 1 healthy fat
  • Good & Gather Unsalted Cashews – ⅓oz = 1 healthy fat
  • Wonderful Pistachios, Roasted Lightly Salted – ⅓ oz = 1 healthy fat

BUTTER, MARGARINE & MAYO

  • Kraft Mayonnaise – ½ tbsp = 1 healthy fat
  • Hellmann’s Mayonnaise – ½ tbsp = 1 healthy fat
  • Good & Gather Mayonnaise – ½ tbsp = 1 healthy fat
  • Good & Gather Unsalted Sweet Cream Butter – ½ tbsp = 1 healthy fat

OTHER FATS

  • Avocados – 1½ oz = 1 healthy fat
  • Good & Gather Homestyle Chunky Guacamole – 2 tbsp = 1 healthy fat

TARGET OPTAVIA SHOPPING LIST CONDIMENTS

MILK

  • Good & Gather Unsweetened Vanilla Almond Milk – 1 cup = 1 condiment
  • Silk Unsweetened Original Almond Milk – 1 cup = 1 condiment
  • Silk Unsweetened Vanilla Almond Milk – 1 cup = 1 condiment

SPICE ITEMS

  • Good & Gather Minced Garlic – 1 tsp = 1 condiment
  • Good & Gather Garlic Powder – ½ tsp = 1 condiment
  • Good & Gather Granulated Onion – ½ tsp = 1 condiment
  • Good & Gather Paprika – ½ tsp = 1 condiment
  • Good & Gather Minced Onion – ½ tsp = 1 condiment
  • Good & Gather Organic Ground Cumin – 1 tsp = 1 condiment
  • Good & Gather Chives – ¼ cup chopped = 1 condiment
  • Good & Gather Chili Powder – ½ tsp = 1 condiment
  • Good & Gather Ground Cinnamon – ½ tsp = 1 condiment
  • Good & Gather Organic Ground Cinnamon – ½ tsp = 1 condiment
  • Good & Gather Organic Granulated Onion – ½ tsp = 1 condiment
  • Good & Gather Organic Garlic Granulated – ½ tsp = 1 condiment
  • Good & Gather Ground Cayenne Pepper – ½ tsp = 1 condiment

OILS

  • Good & Gather Organic Extra Virgin Olive Oil – 1 tsp = 1 condiment
  • Good & Gather Extra Virgin Olive Oil – 1 tsp = 1 condiment
  • Bertolli Extra Light Olive Oil – 1 tsp = 1 condiment
  • Olivari Avocado Oil – 1 tsp = 1 condiment
  • Pompeian Imported Classic Pure Mild Olive Oil – 1 tsp = 1 condiment
  • Good & Gather Olive Oil Cooking Spray – 10, ¼ second sprays = 1 condiment
  • Pam Original Cooking Spray – 10, ¼ second sprays = 1 condiment

Other Target OPTAVIA Shopping List Items

Quest Chips – Variety Pack – 1 (1.1oz) bag = ½ leaner

COSTCO Approved Shopping List

by My Team My Health, posted in Approved Grocery Lists, Uncategorized

640px-Costco_Wholesale_logo_2010-10-26.svg

Alaska Cod
AMYLU Organic roasted red pepper and mozzarella 1 1/3 patty =1 lean (no healthy fat needed)
AMYLU Caramelized onion chicken burgers 1 ½ patties =1 lean
Chicken Breast 6 oz = 1 lean
Coleman Organic Basil and Roasted Garlic Chicken meatballs-8 meatballs =1lean
Crepini Egg thins with cauliflower-2 thins =1 condiment or one green
Don Lee farms chicken patties- 2 patties =1 leaner
Foster Farms turkey meatballs- 5 meatballs = 1 lean
Frozen Riced Cauliflower- ½ cup =1 green
Greenridge Farm Beef Sticks- 2 sticks =1 lean.
Highliner roasted lemon pepper cod- 2 fillets = 1leaner
Jones Dairy Farm fully cooked chicken sausage 3 links =1 oz protein (too high in sodium for more)
Kibun Healthey Noodle – 4 oz =1 green
Kirkland Atlantic Salmon
Kirkland plain greek yogurt 12 ounces =1 leanest
Kirkland solid white Called Albacore Tuna packed in water 7 oz =1 leanest
Kirkland Turkey Burgers 1 ½ patties =1 lean
Kirkland Unsalted Almonds 10 whole =1 snack
Laughing Cow Light Swiss spreadable cheese 1 wedge =1 healthy fat
PBfit: one Tablespoon=1 condiment, 2 Tablespoons =1 snack
Premier Protein Shake 1 ½ shakes =1 leanest
Quick’n Eat Fully cooked choice angus beef patties 1 patty =2/3 lean
Rao Marinara Sauce ¼ cup =1 green
Rotisserie chicken, no skin, 6 oz =1 leaner
Sabatino’s Organic basil and cracked pepper smoked chicken sausage 1 2/3 link =1 lean
Sabatino’s smoked mozzarella with artichokes and garlic chicken sausage 2 links =1 leaner
Salmon 5 oz =1 lean
Sukhi’s chicken coconut curry 6.5oz =1 lean
Summer Schwartz Healthy Noodle.
Trident Alaskan Salmon Burgers 1 ½ patties =1 lean
Victoria White Linen Marinara Sauce ¼ cup =1 green
West End Chicken Skewers 4 skewers =1 lean
Wholly Guacamole mini cups 1 cup =2 healthy fats
Zucchini Noodles ½ cup =1 green
Kirkland Canned premium Chunk Chicken Breast 6 oz =1 leanest
Kirkland Organic Unsweetened Almond Milk 1 cup =1 condiment
BOTTLED WATER
Other Green Options: Asparagus, cabbage, celery, collards, endive, butterhead, romain, watercress, bok choy, celery, white mushrooms, fennel bulb, Alfalfa sprouts, spaghetti squash, tomatoes, eggplant, kale, spinach, radishes, scallions, Portabella mushrooms, zucchini and summer squash, romaine lettuce, cauliflower, broccoli, French green beans, spinach, spring mix, frozen green beans, English cucumbers, mini sweet peppers, bell peppers, frozen cauliflower and broccoli, swiss chard.
Other Lean Options: Shrimp, salmon, swordfish, trout, halibut, cod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, wild or farmed catfish, mackerel, herring, crab, scallops, lobster, shrimp, deer, bison, elk, lamb, steak, roast, ground beef, pork chop or pork tenderloin, ground turkey, chicken, turkey, pork chops, lean ground beef, lean ground turkey, chicken thighs, cooked turkey breast, Rotisserie chicken, frozen chicken breasts.

Trader Joe’s Approved Shopping List

by My Team My Health, posted in Approved Grocery Lists, Uncategorized

trader-joes-logo

Meatless Lean Items:
-Trader Joe’s Meatless Meatballs: 10 meatballs= 1 lean (no healthy fat needed)
-Hi Protein Veggie Burger: 1 patty = 1 lean (no healthy fat needed)
-Beefless Ground Beef: 1 cup = 1 leanest
-Sriracha Baked Tofu: 7oz = 1 lean (Note: the Teriyaki option is NOT approved)
-Hi Protein Tofu: 6oz = 1 lean
-Plain Tofu, extra firm: 8oz = 1 lean
-Plain Tofu, firm: 8oz = 1 lean
-Some TJ’s locations also carry Morning Star Farms products
-Reduced fat Mexican cheese medley:
-TJ’s 12oz bags give the biggest bang for your buck, in our experience!
-Dairy products available: Greek yogurt, milk (dairy and non-dairy), cheeses, etc.
-Egg beaters: 2 cups = 1 leanest
Frozen Items:
–Trader Joe’s Turkey Burgers 1 ½ burger =1 lean protein (no healthy fat needed)
-Trader Joe’s Chili Lime Chicken Burger 2 burgers =1 lean protein (no healthy fat needed)
-Mahi Mahi burgers 2 ½ burgers =1 lean protein (no healthy fat needed)
-Trader Joe’s Tuna Burgers: 2 burgers =1 lean (no healthy fat needed)
-Trader Joe’s Crab Cakes: 3 cakes =1 leaner protein (1 healthy fat needed)
-Trader Joe’s Turkey Meatballs: 5 meatballs =1 lean protein (no healthy fat needed)
-Riced Cauliflower stir fry: ½ cup =1 green
-Salmon Burgers: 2 patties =1 lean protein (no healthy fat needed)
-Langostino Tails: 7 ounces =1 leanest protein (2 healthy fats needed)
-Argentinian red shrimp 7 ounces =1 leanest protein (2 healthy fats needed)
-Trader Joe’s Hi Protein veggie burger 1 patty =1 lean (no healthy fat needed)
-Trader Joe’s shitake chicken frozen meal 1 ½ cups is a complete lean and green no additional greens and no healthy fat needed
-Shrimp stir fry: entire bag =1 complete lean and green
-Frozen Kabocha squash ½ c =1 green
Meat Isle:
-Ground Turkey, ground chicken, extra lean ground beef, fish, boneless skinless chicken (look at guide for servings allowed)
-Trader Joe’s chicken hot dogs 3 links =1 leaner (1 healthy fat needed but limit to once a week due to sodium levels in hot dogs)
-Trader Joe’s spicy Italian chicken sausage 2 links =1 lean
-Trader Joe’s chicken sausage (meal idea: try frying in pan with cabbage and fire roasted tomatoes, add a little salt and Caribbean seasoning)
-Buffalo burgers 1 patty =1 lean
-Chicken breakfast sausage 6 links =1 lean
Green/Produce Items:
-Riced cauliflower ½ cup =1 green
-Riced broccoli ½ c =1 green
-Mushroom medley ½ c =1 green
-Jicama: ½ cup = 1 green
-Green goddess dressing: 2 Tablespoons =1condiment
-Cilantro salad dressing 3T=1 healthy fat OR 1T =1 condiment
-Organic dill pickle spears: 2 pickles =1 optional snack
-Spiralized zucchini (zoodles): can often be found in the produce section
-Plain Frozen Riced Cauliflower: 1/2 cup = 1 green (found in the frozen food aisles) –Hearts of Palm, spears or medallions: 1/2 cup = 1 green (found in the canned-food aisles)
-Lots of appropriate fresh veggies available in the produce section
Misc. Items:
-Green Goddess Dressing: 2 Tbsp. = 1 condiment
-Cilantro Salad Dressing: 3 Tbsp. = 1 healthy fat OR 1 Tbsp.= 1 condiment
-Organic Dill Pickle Spears: 2 spears = 1 optional snack
-TJ’s Organic Tomato Basil Sauce: 1/4 cup = 1 green
-Enchilada Sauce: 1 Tbsp. = 1 condiment
-Everything But the Bagel Seasoning mix: 1/2 tsp. = 1 condiment (their other spices qualify as well)
-TJ’s salsa: 2 Tbsp. = 1 condiment
-Coconut Cold Brew Coffee Concentrate
-Chomps meat sticks: 1 stick will count as 1 ounce of protein, we recommend only consuming this product on occasion because it is high in sodium.
Grocery Isle:
-Trader Joe’s organic tomato basil marinara sauce ¼ cup =1 green
-Enchilada sauce 1T =1 condiment
-Everything But the Bagel Seasoning ½ tsp. =1 condiment
-21 seasoning salute ½ tsp. =1condiment
-Satay peanut sauce 1T =1 condiment
-Three cheese Pomodoro pasta sauce ¼ c =1 green
Dairy:
-Reduced fat cheese (Mexican, cheddar, mozzarella) refer to plan cheese guide
-Almond cheese 1 1/3 cup =1 lean, no healthy fat needed
-Spinach sour cream dip 2T =1 healthy fat
-Trader Joe’s reduced quilt chunky guacamole 1T =1 condiment
-Lite Havarti cheese 4 slices =1 lean
-Lite shredded 3-cheese blend 4 oz. =1 condiment

Aldi Approved Shopping list

by My Team My Health, posted in Approved Grocery Lists, Uncategorized

aldi

FROZEN
Sea Queen Shrimp (cooked and raw)
Sea Queen Wild Caught Pink Salmon Fillets
Sea Queen Wild Caught Founder Fillets
Sea Queen Tilapia Fillets
Specially Selected Ahi Tuna Steaks
Never Any Chicken Breasts
Broccoli Florets
Green Beans
Earth Grown Vegan Zesty Italian Meatless Meatballs (10 meatballs is 1 lean – no healthy fat needed)
Sea Queen Wild Caught Teriyaki or Chipotle Salmon Burgers (2 burgers is 1 lean – no healthy fat needed)
Kirkwood Mexi Cali Style Chicken Burgers (1.25 burgers is 1 lean – no healthy fat needed)
Kirkwood Mediterranean Style Chicken Burgers (1 burger is 1 lean -1 healthy fat needed)
*MEAT
Fit & Active Ground Turkey (93% lean)
Appleton Farms Turkey bacon (divide and freeze for future needs; 2 slices count as 1 oz towards protein/lean of the day)
Kirkwood Mild Turkey Breakfast Sausage (2.5 oz count as 1/2 lean, need 1/2 lean from a source with less sodium)
Never Any Country Style Chicken Breakfast Sausages (2 1/2 links count as 1/2 lean, need 1/2 lean from a source with less sodium)
Never Any Mild Italian Chicken Sausage (1 link counts as 1/2 lean, need 1/2 lean from a source with less sodium)
PRODUCE
Spinach
Broccoli
Cauliflower
Cauliflower Rice (sometimes not in stock)
Zucchini
Tomatoes (cherry/grape or roma)
Bell Peppers (any color)
Asparagus
Cucumbers
Baby Bella Mushrooms
Avocados
DAIRY
Happy Farms Spreadable Cheese Wedges (original and Garlic & Herb)
Friendly Farms 1% cottage cheese
Simply Nature Organic Unsweetened Almond Milk
Fit & Active Cheese Sticks
Countryside Creamery Butter with Canola Oil
Happy Farms Reduced Fat Cheese
Eggs
Liquid Egg Whites
GROCERIES
Powdered Peanut Butter
Sweet Additions Sweetener packets (Stevia, Monkfruit in the Raw or Splenda)
Extra Virgin Olive Oil
Carlino Cooking Spray (olive or canola oil
Apple Cider Vinegar
Almonds (and other nuts)
Pickle Spears
La Vie Sparkling water
Low Sodium Taco Season
Black Olives (canned)
Fit & Active diced tomatoes (seasonal)
Mama Cozzi’s Turkey Pepperoni (1 oz can count towards your lean)
Simply Nature Aged Balsamic Vinaigrette (1 TBSP is 1 healthy fat)
Fit & Active Light Balsamic Vinaigrette (2 TBSP is 1 healthy fat)
by My Team My Health, posted in Meatless, Pork/Beef, Poultry, Recipes, Uncategorized
Be a Winner at your Super Bowl Party!
 
 
pepper-queso
 
Four Ingredient Skinny Queso
makes 4 servings – ½ lean, 3 green
Ingredients
½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
Directions
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!
 
 
 

Football-Mini-Meatloaf-Recipe 1

MINI BBQ MEATLOAF

Makes 4 servings
Per serving: 1 lean, 1/4 green, 2 condiments
Ingredients:
1 cup green spring onion (scallion) chopped
10 sprays non-stick pan spray
¼ tsp Salt
½ tsp Pepper
1 1/2 pounds Lean Ground Beef
1/2 teaspoon Garlic Powder
1 Egg, whisked
1/4 cup Sugar Free BBQ Sauce (G Hughes)
Directions:
Preheat the oven to 425 degrees. Prepare a large baking sheet by lining it with foil.
In a large bowl combine the ground beef, egg, 4 tablespoons BBQ sauce, onions, and a dash of salt and pepper. Mix together just until combined.
Divide the mixture into 4 equal-sized portions and form them into mini-footballs. Place each one of the foil lined baking sheet. Spread 1-2 tablespoons of BBQ sauce over the top of each loaf and then bake for 20 minutes, or until no longer pink the center. Top with slices of mozzarella to look like football.
 
 
Sea Salt Zuchinni Chips
 
Crispy Zucchini Chips
Ingredients:
1-1/2 cups, thinly sliced zuchinni
Cooking Spray
dash of sea salt
Directions:
Preheat oven to 200 degrees. Line a large baking sheet or two small baking sheets with parchment paper. Spray lightly with cooking spray. Place zucchini slices in a single layer on parchment paper. Bake for 3 1/2 to 4 hours until desired crispness, turning zucchini slices occasionally.
1 Green – 1 Healthy Fat
 
 
 
bbq meatballs
 
Easy BBQ Meatballs

Ingredients:

5 Trader Joes Turkey Meatballs OR
6 Jennie-O Homestyle Turkey Meatballs OR
10 Butterball Italian Style Turkey Meatballs (1 Lean)

1/4 cup Guy’s Smokey Garlic BBQ Sauce (2 Condiments)OR

J Hughes Sugar Free BBQ Sauce (2 Condiments)
1 tsp low sodium soy sauce (1/2 Condiment)

Directions:
Bake meatballs according to package. Trader Joes is 20 minutes at 350 degrees.
Combine BBQ sauce and soy sauce in a small bowl and pour over meatballs.
Enjoy!

1 Serving with 1 Lean, 2.5 Condiments and No Healthy Fats Required

 

 

 
Mini-Bell-Pepper-Loaded-Turkey-“Nachos-1-5
Bell Pepper Nachos 
2 bell pepper, any color – or use the mini ones (see veg weight sheet for measurements)

9 oz ground turkey
4 oz shredded cheese
2 tsp taco seasoning
1/2 c diced tomato
2 tsp sliced green onions
10 olives sliced

Directions
Cook meat till done, add taco seasoning and a little water. Cook for a few more minutes. Slice and quarter bell pepper into chip-size pieces. Using a cookie sheet or individual dish layer in order; peppers, meat, cheese, onion. Bake at 350 for 13 minutes. Top with tomato and olives.

2 servings:
1 lean
3 green
1 healthy fat + 1 condiment

 
 
Image result for buffalo cauliflower"
Buffalo Cauliflower

INGREDIENTS
6 cups of fresh cauliflower florets
2 teaspoons garlic powder
a pinch of salt
a pinch of pepper
1 tablespoon butter, melted
¾ cup Frank’s RedHot hot sauce

Preheat oven to 450. Spray a baking sheet with cooking oil, or olive oil. Set aside.
Mix the garlic powder, salt, pepper, melted butter, and hot sauce in a small bowl.
Add the cauliflower into a large gallon-sized bag, pour the buffalo sauce into the bag. Shake until the cauliflower florets are fully coated. Spread on a baking sheet.
Bake for 20 minutes and use Bolthouse or other healthy blue cheese dip or dressing of choice , but use modestly, and don’t unhealthy up the snack!

cauliflower bread sticks

 
Cauliflower Bread Sticks 
1 cup raw grated cauliflower 
1/4 cup egg substitute 
1 cup shredded or 4 oz 2% light mozzarella, 
Garlic salt and Italian seasonings, to taste
Marinara Sauce 
1/2 cup Italian diced tomatoes 
(Puree Italian diced tomatoes in a small chopper)
Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9×5 loaf pan with parchment and lightly spray with Pam. Pour mixture into pan about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.
 
 
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Healthy Jalapeno Poppers 
Ingredients 
Cooking spray 
4 oz 95-97% lean ground beef 
6 whole jalapeno peppers (or mini sweet peppers) 
4 oz (½ cup) low-fat plain Greek yogurt 
4 oz (1 cup) shredded reduced-fat sharp cheddar 
3 medium scallions, sliced thin 
1 large red bell pepper, diced fine 
¼ tsp garlic powder 
¼ tsp cumin 
¼ tsp chili powder & 1/8 tsp paprika 
1. Preheat oven to 350° F. Lightly grease a baking sheet and set aside. 
2. Cook ground beef in a non-stick pan over medium-high heat until done. 
3. Cut jalapeno peppers in half lengthwise. Remove seeds and membrane. 
4. Combine beef, yogurt, cheese, scallions, red pepper, and spices in a medium bowl. 
5. With a spoon, fill jalapeno pepper halves with cheese mixture. 
6. Place the peppers, cut-side up, on the prepared baking sheet. Bake for about 20-25 minutes 
7. Remove from oven and serve immediately.
 
 
Inline image
 
 
Supreme Cauliflower Pizza Bites

Taco Breakfast Egg Muffins

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

Taco-Breakfast-Egg-Muffins-by-Taylor-Kiser-410x274

Makes 5 servings

Per serving

1 Lean

3 Condiments

12 ounces raw 85-94% lean ground beef

½ Tablespoons taco seasoning

¾ Cup salsa

6 eggs

4 egg whites

1 Cup reduced fat shredded Mexican cheese

 

Instructions 

1. Preheat your oven to 375 degrees and GENEROUSLY spray a muffin pan with cooking spray. 

2. In a large frying pan, heat the olive oil over medium-high heat. 

3. Add in the ground beef and cook, breaking up, until no longer pink. Add in the taco seasoning and stir until well mixed. 

4. Remove the pan from the heat and stir in the salsa. Set aside. 

5. In a large bowl, whisk the eggs and egg whites with a pinch of salt and pepper. 

6. Using a ladle, divide the eggs between 12 muffin cavities. 

7. Divide the beef mixture between the cavities, which is about 2 Tbsp per cavity. 

8. Finally, top each muffin cavity with 1 lightly heaping Tbsp of the cheese. 

9. Bake until the eggs are set and lightly golden brown, about 20-23 minutes. 

10. Let cool in the pan for 10 minutes and them remove to a wire rack to finish cooling. 

Thai Chicken Pizza

by My Team My Health, posted in Poultry, Recipes, Uncategorized

pb pizza

1 lean, 3 greens, 2.5 condiments, 1 snack

Ingredients
For the Crust:
1 cup raw Cauliflower, grated or 100 grams (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese, shredded (2/8 Lean)
Peanut Sauce:
2 tbsp PB2 or powdered peanut butter (1 Snack)
2 tbsp Walden Farms Sesame Ginger Dressing (1 Condiment)
Toppings:
1 tsp Teriyaki Sauce (1 Condiment)
1 tsp Low Sodium Soy Sauce (1/2 Condiment)
5 oz raw Chicken to yield 2.25 oz Chicken (3/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese (2/8 Lean)
1/4 cup or 26 grams Bean Sprouts (1/2 Green)
2 tbsp Red Pepper or 18.6 grams, thinly sliced (1/4 Green)
2 tbsp Green Onions or 12.5 grams, thinly sliced (1/4 Green)
1 tbsp Cilantro, chopped (Optional)
Directions:
Marinade raw chicken in teriyaki and soy sauce overnight. Discard marinade. Grill or cook chicken until done. Chop into small pieces. Make sure you are getting 2.25 oz cooked chicken. Set aside.
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 25 to 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.
Combine PB2 and Walden Farms Sesame Ginger Dressing. Add the chicken and stir until blended. Spread the chicken mixture over the top of cooked pizza crust. Top with veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 minutes.

Loaded Cauliflower Steaks

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

loaded cauliflower 1

Loaded Cauliflower Steaks

Makes 5 servings
Each serving provides:
2/3 lean
2 condiments
3 green

INGREDIENTS
7 ½ cups cauliflower (approx. two heads)
½ teaspoon garlic
½ teaspoon paprika
¼ teaspoon salt
½ teaspoon pepper
2 1/3 cups reduced-fat cheddar cheese
2 ¾ teaspoons ranch dressing
8 slices turkey bacon
2 tablespoons chives
Olive Oil Spray

DIRECTIONS
Remove and discard the leaves from each cauliflower head, then trim the stem so that the cauliflower can lay flat on cutting board. (Leave the core intact!) Cut each cauliflower into thick “steaks” about 3/4″ thick. Reserve any loose florets to cook with the steaks. In a small bowl, whisk together olive oil, garlic powder, and paprika. Season mixture with salt and pepper. Heat a grill or a grill pan to medium. Brush one side of each steak with the olive oil mixture and place the brushed side down on a grill. Brush the top sides with the olive oil mixture and cook until tender and charred in spots, about 8 minutes per side. Top each cauliflower with cheese and cook until melted. Toss extra florets in the olive oil mixture and grill, turning often, until charred and tender, about 6 minutes. Drizzle cauliflower with ranch then sprinkle cooked bacon and chives on top.