Avocado Egg Salad

Avocado egg salad 1

Avocado Egg Salad

Slightly revised from Kalyns Kitchen
Makes 2 servings
Per serving
1 protein
1 ½ Greens
3 condiments
1 ½ fats – no additional fat is needed

6 boiled eggs – use 2 whole eggs and 4 egg whites

1 cup 1% cottage cheese, rinsed with cold water and drained

1 cup sliced celery (inner small pieces of celery preferred)

1/2 cup sliced green onions, white and green parts (more or less to taste)

4 ½ ounces (about 1/2 of a med sized) avocado, peeled and diced

1 tsp fresh-squeezed lemon juice, for tossing with avocado 

¼ tsp salt for salting avocado 

1/4 tsp fresh-ground black pepper


Dressing Ingredients:

1/2 cup plain low fat greek yogurt

2 tsp Dijon mustard (or use any mustard you prefer)

2 tsp fresh-squeezed lemon juice 

1/4 tsp. dried dill weed

1/4 tsp. celery seed


Use your preferred method to cook six hard-boiled eggs. Rinse eggs with cold water and let them cool.

While eggs cook and cool, put 1 cup cottage cheese into a fine-mesh strainer and rinse with very cold water. Let the cottage cheese drain well. Whisk together the mayo, Dijon, lemon juice, dried dill weed, and celery seed to make the dressing. Slice the green onions and celery.

When eggs are cooled, peel and cut each egg in quarters lengthwise and then slice into pieces. Peel the avocado and dice into pieces. Put diced avocado into a bowl that’s large enough to hold the salad and toss with 1 T lemon juice and generous amount of salt. Add the chopped egg, drained cottage cheese, sliced celery, and sliced green onion. 

Stir salad ingredients together gently to combine. Then add dressing and stir (again gently) until all the ingredients are coated with dressing. Start with some of the dressing and add more until the salad is as wet as you prefer. Season salad to taste with salt and fresh-ground black pepper.

The salad can be chilled or served right away. 

Southwest Spaghetti Squash

Southwest Spaghetti Squash

Southwest Spaghetti Squash

Serves 4 with 1 lean, 3 greens, 2 condiments

1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped red onion
Sauté with a little bit of butter Pam, then add 2lbs ground turkey, brown and add chef Paul’s fajita magic seasoning. After the meat is cooked I stir in 5 cups baked spaghetti squash, then top with sliced green onions.

To bake the spaghetti squash:

Small 25-35 minutes
Medium 30-40 minutes
Large 45-55 minutes

~Preheat oven to 375 degrees.
~Trim off stem and cut squash in half length wise (try to cut evenly).
~Scrape out seeds with a spoon and discard.
~Place flesh side down on a baking sheet and bake as directed above.
~Check squash by sticking a fork through the top (should go in easily with light resistance). Flesh should change from opaque to translucent, and start cracking or pulling away from sides.
~Bake additional 5-15 minutes as needed. Don’t overcook or will become mushy.
~Remove squash and place flesh side up to cool.
~Allow to cool completely before scraping strands out with a fork.

Reuben Sandwich Kebobs

rueben salad kabobs 1

Slightly Revised from mariamindbodyhealth.com

Makes 4 servings

Per Serving

1 Lean protein

1 ¼ Greens

2 ¼ condiments

¼ Optional Snack

•             2 cups butter lettuce, cut into 1 inch squares

•             14 ounces roast beef or corned beef, shaved thin

•             1 cup cherry tomatoes, halved

•             8 ¼ inch thick slices of dill pickles

•             1 cup cubed low fat Swiss cheese

•             DRESSING:

•             ¼ cup low fat plain greek yogurt

•             ¼ cup no sugar added tomato sauce

•             3 tablespoons diced dill pickles

•             1 tablespoons swerve confectioner’s sugar


1.       Make the dressing by placing the greek yogurt, tomato sauce, dill pickles and sweetener in a bowl. Combine until smooth. Taste and adjust seasoning; adding salt or sweetener.

2.       Cut the lettuce into 1 inch squares and thread onto wooden skewers. Fold the corned beef slice into 1 by 1 inch square and thread it onto the skewer. Thread on a dill pickle slice, cube of cheese and a ½ a tomato. Repeat layers. Repeat with remaining skewers. Place on a serving platter and serve with a bowl of dressing for dipping. Store extras in airtight container in the fridge for up to 4 days.

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 theblondcook.com
  • 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 easyanddelish.com
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 laurenslatest.com

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 hungryhobby.net
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.)

Cabbage Roll Stew


Cabbage Roll Stew

Makes 8 servings
Per serving
½ Lean protein
3 vegetables
2 ½ condiments


•             1 cup leeks, chopped

•             1 garlic clove, finely chopped

•             non-stick pan spray

•             1 1/4 pounds ’meatloaf mix’ beef-pork combination

•             2 tablespoons regular or ‘sweet’ paprika (not smoked or hot varieties)

•             One 28 ounce can no sugar added tomato sauce

•             One 32 ounce carton chicken broth

•             2 cups green cabbage, core removed and sliced

•             ½ tsp Kosher salt

                ½ tsp freshly ground pepper

•             2 cups sauerkraut, rinsed well and drained

•             ½ cup low fat plain greek yogurt for garnish


1.       Sauté the leeks and garlic with non-stick spray in a large Dutch oven over medium high heat until very soft and tender.

2.       Add the meat and cook until well browned, breaking up with a wooden spoon and add paprika.

3.       Add the tomato sauce, broth and cabbage. Bring to a boil, cover, reduce heat and simmer until cabbage is very tender, 35 to 45 minutes.

4.       Add the sauerkraut and cook an additional 20 minutes.

5.       Season with salt if needed and black pepper to taste.

6.       Ladle into bowls and serve with greek yogurt as garnish.

Beef Stew

Beef stew

Beef Stew

Makes 6 servings
Per serving
1 Lean protein
3 vegetables
3 condiments

2-1/5 pounds beef stew chunks
½ cup leeks
¼ tsp red pepper flakes
2 garlic cloves
1 cup diced celery
1 Tbs Worcestershire sauce
1 tsp thyme
½ tsp cayenne
¼ tsp salt
½ tsp pepper
14 ounces low sodium canned diced tomato 🍅
4 cups beef broth
2 bay leaves
2-1/2 pounds zucchini
¼ cup parsley
1.Place a large saucepan over medium heat and add in a little spray Pam. Add in the beef chunks and cook until browned. Remove from the saucepan and set aside in a bowl.
2.In the juices left in the pan from the beef, add in the garlic and cook for 30 seconds. Then, add in the leeks and red pepper flakes. Cook for 1 minute and then add in the celery. Cook for 2 minutes to let the vegetables sweat and then add back in the beef chunks. Add the worcestershire sauce, thyme, and cayenne pepper and stir to combine. Then, season with salt and pepper and add in the beef broth and diced tomatoes. Place the bay leaves on top and cover to bring to a boil.
3.Once brought to a boil, lower to a simmer and cook for 40 minutes, covered. Then, remove the cover and let simmer uncovered for 35 more minutes or until the stew thickens.
4.Divide the zucchini noodles into bowls and top evenly with spoonfuls of the stew. Let the stew cook a couple minutes over the zucchini noodles and enjoy, garnished with a bit of fresh parsley!