Shrimp Dip

shrimp dip
Shrimp Dip
Serves 8 
Per serving
¼ protein serving
1/2 Green – the vegetables for dipping will provide the rest of the Green servings
1 1/3 condiment
1 fat
•             8 oz. low fat cream cheese, softened to room temperature
•             3/4 cup low fat plain cottage cheese that’s pureed in the food processor
•             2 tsp. fresh lemon juice
•             2 tsp. celery salt
•             2 tsp. dill weed
•             1/2 cup finely chopped green onions
•             1 ½ cup chopped red bell pepper (one large pepper, cut in pieces about 3/8 inch)
•             11 ounces frozen cooked shrimp, thawed and cut in pieces about 3/8 inch
•             fresh low-carb veggies to serve with the dip such as celery, red pepper strips, sugar snap peas, cauliflower, broccoli, jicama, etc.
1.            Let shrimp thaw overnight in refrigerator, then drain well. 
2.            Use food processor to blend together the cream cheese, sour cream, lemon juice, celery salt and dried dill weed. Remove from food processor and put into mixing bowl.
3.            Stir in chopped green onion and chopped bell pepper, then gently fold in shrimp.
4.            Chill dip for at least an hour before serving for best flavor.
5.            Serve with celery, red pepper strips, sugar snap peas, cauliflower, broccoli, jicama, or other on-plan veggie dippers of your choice.
slightly revised from kalynskitchen

Garlic Shrimp Spaghetti Squash

Makes 4 servings
Per serving: 1 Leanest protein, 1.5 Greens, 3 condiments, 1 fat


2 lbs raw peeled shrimp

2 cloves garlic

1/2 cup low fat plain greek yogurt

1/2 cup unsweetened almond milk

¼ cup parmesan cheese

1 teaspoon garlic powder

1/4 tsp sea salt

1/4 tsp pepper

2 teaspoons lemon juice

¼ cup chopped parsley (optional)

3 cups cooked spaghetti squash (approx 1 large)

1 Tbsp + 1 tsp olive oil


1.    Preheat oven to 400 degrees Fahrenheit. Carefully slice spaghetti squash down the middle and remove seeds with a spoon. Coat both halves of spaghetti squash with olive oil, sea salt and pepper. Place on baking sheet lined with aluminum foil and bake for 40 minutes or until fully cooked. Allow to cool for 10 minutes or simply poke holes into squash all around (at least twice on each side) place in microwave an cook on high checking and turning every 4 minutes to keep the squash from bursting.  Cook until soft.  Remove and let cool about 5 minutes then slice and scoop seeds out. 

2.    Spray a medium sized pot with cooking spray and saute garlic until slightly brown on medium heat. Add almond milk and Greek yogurt to the pot and gently whisk to combine. Once sauce begins to boil slightly, add Parmesan cheese and reduce heat to low. Mix periodically until cheese has fully melted then remove pot from heat.

3.    Spray large saucepan with cooking spray and add shrimp. Season with garlic powder, sea salt, black pepper, lemon juice and cook for approximately 5 minutes on both sides until shrimp is pink. Add Greek yogurt Alfredo and spaghetti squash to saucepan and toss to combine. Enjoy!

Slightly revised from

Thai Shrimp Stir-Fry


Thai Shrimp Stir-Fry

Slightly Modified from cookincanuckcom
This recipe makes 2 servings
Each serving provides
1 leanest protein
2 healthy fats
3 green
3 condiments


2 tsp coconut oil, divided

22oz. (raw weight, peeled and cleaned) shrimp

1/8 tsp salt

3 cups zucchini

½ cup lite coconut milk

½ cup low sodium chicken broth

1 tsp Thai red curry paste

2 tsp minced garlic

1 tbsp ginger root

2 tbsp chopped cilantro

Heat 1 teaspoon coconut oil in a large nonstick skillet set over medium-high heat. Add the shrimp, season with salt, and cook until just cooked through, 1 to 2 minutes per side. Take care not to overcook. Transfer the shrimp to a plate.
Add the zucchini to skillet and cook until just tender, about 2 minutes. Transfer to the plate with the shrimp.
In a medium bowl, whisk together the coconut milk and chicken broth. Set aside.
Heat the remaining 1 teaspoon coconut oil in the skillet. Add the red curry paste, garlic and ginger. Cook, stirring constantly, for 1 minute.
Pour in the coconut milk mixture and cook, whisking to incorporate the curry mixture into the liquid. Cook, stirring frequently, until slightly thickened, about 2 minutes.
Add the shrimp and zucchini to the skillet. Toss to coat with the sauce and stir in the cilantro. Serve over rice or cauliflower rice.

Shrimp and Crab

shrimp crab creole

Shrimp and Crab Creole 

Serves 2: One serving provides: 1 lean, 3 green, and 3 condiments. 
10 oz Crabmeat
10 oz Shrimp, peeled, deveined (raw)
1 cup Cooked Tomatoes, canned (I prefer Fire Roasted)
1 cup Raw Okra
1/4 cup Peppers, Green
1/4 cup Peppers, Red
1/2 cup Tomato Juice, low-sodium
3/4 cup Water
1/4 cup Chopped Onion
2 sprays Non-stick Cooking Spray
1 tsp Cajun Seasoning
1/2 tsp Hot Sauce
1. Prep the ingredients: Chop the green pepper, red pepper, and onion. Peel and devine shrimp if necessary.
2. Bring a large pot to medium heat and add 2-3 quick sprays of non-stick cooking spray.
3. Add bell peppers and onion. Cook for 3 minutes, stirring occasionally.
4. Add tomatoes and low-sodium tomato juice.
5. Stir well until mixture begins to bubble.
6. Add okra, cajun seasoning, and hot sauce.
7. Stir and bring to a boil.
8. Reduce heat to low, cover and simmer for 10 minutes.
9. Add shrimp. Continue to simmer until shrimp is pearly and opaque, 3-4 minutes.
10. Add crab meat and 3/4 cup water.
11. Increase heat to medium for the mixture to return to a boil.
12. Remove pot from heat, cover, and let thicken for 5 minutes. Allow to cool and enjoy!

Baked Flounder with Lemon Butter

slightly revised from
  • 4 tablespoons unsalted butter, melted
  • 3 tablespoons fresh lemon juice
  • Zest from 1 lemon (about 1 tablespoon)
  • 1 tablespoon fresh minced garlic
  • ¼ teaspoon dried dill
  • 10 (4-ounce) flounder fillets
  • Kosher salt and freshly ground black pepper, to taste
  • 1 small lemon, thinly sliced (optional)
  • Fresh chopped parsley, for garnish (optional)
  • Cooking Spray
  1. Preheat your oven to 425 degrees F.
  2. Spray a large baking dish or rimmed baking sheet with cooking spray.
  3. In a medium bowl, stir together the melted butter, lemon juice, lemon zest, garlic and dill.
  4. Rinse flounder fillets and pat dry. Place in baking dish and season with desired amount of salt and pepper.
  5. Evenly drizzle butter mixture over flounder fillets. Top with lemon slices, if desired.
  6. Bake for 10-11 minutes, then broil on high for 3-4 minutes. Fish is cooked when it flakes easily with a fork.
  1. Sprinkle with fresh chopped parsley, if desired.

Parmesan Shrimp and Asparagus

parm shrimp and asparagus 1
slightly revised from
Serves 3
1 Lean – 1 Healthy Fat – 2.5 Condiments – Per Serving
  • 3 cups fresh asparagus, woody ends trimmed
  • 2 Tablespoons olive oil
  • Salt and Ground black pepper to taste
  • 3 garlic cloves, minced
  • 1 Tablespoon fresh thyme leaves
  • 8 Tablespoons Reduced Fat grated Parmesan cheese
  • 25 large raw shrimp (cleaned, shell off, and tail on)
  • 1 lemon, halved
Preheat oven to 400 F.
  1. Place trimmed asparagus onto a parchment paper-lined large sheet pan. Brush with olive oil and sprinkle with salt and pepper. Distribute half the amount of minced garlic on top of the asparagus and then sprinkle ½ Tablespoon of thyme leaves as well as about 3-4 Tablespoons of the cheese on them.
  2. Bake for 8 minutes. Meanwhile, place shrimp on wood skewers, about 5 shrimp on each skewer.
  3. Remove pan from the oven and scoot asparagus over to the side(s) to make room for the shrimp skewers.
  4. Brush shrimp with olive oil and repeat the same process of sprinkling on the spices and cheese using the remaining amount of ingredients.
  5. Bake for 5 minutes or until shrimp turns pink. Squeeze lemon juice on top of the shrimp and asparagus and serve immediately.

Garlic and Herb Baked Cod

easy cod


slightly revised from

Serves 4

1 lean – 1 healthy fat – 1 condiment per serving


  • 2 lbs. cod fillets
  • 1/3 cup light mayonnaise
  • 1/3 cup freshly grated Parmigianno Regianno cheese {no pre-grated cheese, please!}
  • 2 tablespoons each chopped fresh parsley and basil
  • 1 medium clove garlic, grated
  • salt and pepper, to taste


  1. Preheat oven to 450 degrees. Line baking sheet with parchment paper or silicone baking mat. Place fish fillets onto prepared baking sheet and set aside.
  2. In a small bowl, stir mayonnaise together with cheese, fresh herbs, garlic, salt and pepper until combined. Spread evenly over the top of the fillets. Bake 10-12 minutes or until fish starts looking opaque and will flake. Switch oven to broiler and brown the tops of the fish until lightly golden. Remove from oven, cool 3-5 minutes and serve.

Glazed Baked Cod & Asparagus


Glazed Baked Cod & Asparagus

slightly revised from
Makes 2 servings
Per serving
1 Leanest protein
2 vegetables
3 condiments
2 fats
1 Optional snack

•             4 – 5-ounce pieces of wild caught cod (defrosted)

•             ¾ pound thin asparagus (pick the bunch with the thinnest spears you can find)

•             olive or avocado oil spray or a Misto

•             1/8 tsp sprinkle lemon pepper

•             1/8 tsp sprinkle garlic salt

•             1 teaspoon sesame seeds to garnish

•             ¼ tsp red pepper flakes as desired

For Coconut Peanut Sauce:

•             2 tablespoons soy sauce

•             1 teaspoon fish sauce

•             1/2 cup full fat canned coconut milk (no fillers)

•             1/4 cup PB2 

•             1 teaspoon white or rice vinegar



1.    Line a large baking sheet with heavy aluminum foil, spray with cooking oil.  Preheat oven to 400F

2.    Wash asparagus, dry in a clean dish towel. Line them up and cut off the tough ends.

3.    Make sure cod pieces are very dry. You may have to dry them with a paper towel.  Line cod pieces in a line down the center of the baking sheet.

4.    Divide them evenly among each side of the pan, spray with your preferred cooking oil and then add seasonings (lemon pepper and garlic salt) to taste.

5.    Make sauce by combining all sauce ingredients in a blender or with an immersion blender.

6.    Brush 1 tablespoon of sauce on each piece of cod. Sprinkle entire pan with sesame seeds.  For a spicy flavor sprinkle cod with red pepper flakes (optional.)

7.    Bake for 20-30 minutes until fish is flaky and reaches an internal temperature of 155F.

(Your asparagus should be done too as long as you picked super thin pieces.)

Chili Lime Shrimp


Chili Lime Shrimp

slightly revised from cookin canuk

Makes 4 servings

Per serving

½ Leanest protein serving

3 condiments

½ fat serving


•             18 ounces large shrimp, peeled except for tails

•             2 tsp olive oil

•             2 garlic cloves, minced

•             ¾ tsp chili powder

•             ½ tsp lime zest

•             ⅛ tsp salt

•             2 Tbs lime juice

The sauce:

•             ½ cup plain low fat Greek yogurt

•             ¼ cup finely minced cilantro

•             1 tbsp milk

•             1 tbsp fresh lime juice

•             1 garlic clove, grated on a microplane

•             1 packet Splenda or Stevia

•             ⅛ tsp salt


1.    In a large bowl, combine the shrimp, olive oil, garlic, chili powder, lime zest and salt. Toss to combine. Let rest for 15 minutes.

2.    Heat a large non-stick skillet over medium-high heat. Add the shrimp mixture and cook until the shrimp are just cooked through, about 1 minute per side.

3.    Squeeze the lime juice over the shrimp and stir to coat.

4.    Transfer the shrimp to a serving platter.  Serve with the yogurt sauce.

The sauce:

1.    In a medium bowl, stir together the yogurt, cilantro, milk, lime juice, garlic, honey and salt.

Foiled Pouched Fish Filet

foil-pouch-fish-filetFoil Pouched Fish Filet

Serves 2 with 1 lean, 1.5 green per, .5 condiment per serving.  
You may add more veggies to make it a full green serving.
  • Aluminum Foil or Ready made foil packets
  • 16oz Tilapia or Mahi Mahi fillets
  • 1 cup Mini sweet peppers
  • 1tblsp Red onion
  • 1/2 cup Cherry or grape tomatoes (in place of corn pictured above)
  • A fresh lime or lemon
  • Old Bay or Simply Cajun seasoning
  1. Lay out a foil square for each dinner. Layer the fish, pepper and red onion pieces, a couple cut tomatoes, a squeeze of lime, drizzle with olive oil, season with Seasoning. Fold over the foil and seal it like a pouch.
  2. Three ways to cook your fish packets…
  3. 1. OVEN: Cook in preheated 400 degree oven for 12 minutes
  4. 2. GRILL: Pop on a hot preheated grill with top down for 12 minutes
  5. 3. SKILLET: Place on a dry hot preheated skillet and cook for 12 minutes