Kale and Black Bean Tacos

  

Not sure if anyone reads this blog anymore? Anyone....?? Check, Test?? 

Here's a good recipe we like at our house.

(We usually double.)

1 T olive oil

1 small red onion, diced

3 cloves garlic, minced

1 head of kale, chopped fairly fine

1 15 oz. can black beans, rinsed and drained

1 lb. beef (optional, we've made it both ways-with or without the beef)

1/2-1 cup cooked quinoa (again optional, I always toss quinoa into things)

1 cup frozen corn

cumin, chili powder, oregano, salt and pepper-to your taste

corn tortillas

avacado, salsa, cheese, nonfat plain yogurt or sour cream or any of your favorite taco toppings

In a large skillet, cook beef if using. Add garlic and onion and saute' for a few minutes until tender. Add seasonings and chopped kale and cook for a few minutes until it turns tender and bright green. Add beans, quinoa, and corn and warm through. Serve on corn tortillas with your preferred toppings! Yummy!

Chicken Barbecue Sandwiches

 This was just another crockpot chicken meal we had a few weeks back. I'm always on the look for new crockpot chicken recipes. Does anyone have any they'd like to share with me?:) Mick said this was more like Memphis Barbecue. It wasn't as sweet as a typical barbecue, but it was good, though. It called for a homemade cole slaw to go on it, which sounds good, but we skipped that part. We ate it on some homemade hamburger buns. Yum.

Ingredients: (I'm pretty sure I doubled the sauce.)

About 4 chicken breasts

    1 cup ketchup
1/2 cup apple cider vinegar
1/4 cup minced onion
2 cloves minced garlic
2 tsp chili powder
hot sauce to your liking

Slaw:
4 cups cabbage, thinly sliced or
chopped
1/2 cup mayonnaise
2 Tbs yellow mustard
1 1/2 Tbs apple cider vinegar
1/2 tsp celery seeds
1/4 tsp salt
1/4 tsp pepper

Mix up the sauce ingredients and pour over chicken breasts. Cook in the crockpot 4-6 hrs on high or 6-8 hrs on low. Eat it on your favorite hamburger buns with or without the slaw.

Parsnip Fries

 I love making fries with different types of vegetables-parsnips are my new favorite. We've used sweet potatoes, carrots, butternut squash, and even rutabegas. All my kids have loved these, and they're really simple.



Here's a picture of a couple parsnips. You'll need about 5 or 6good-sizied ones for a full batch of fries. Peel and cut them. Toss them in a bowl with a little olive oil and salt and pepper. You can use any type of seasonings you want-I used fresh thyme on these ones. Spread on a greased baking sheet and bake at 400 for about 30 minutes, turning halfway through.

Here's a small batch finished. They're good plain. We've also dipped them in a homemade yogurt dip and ketchup:)

Fluffy Pumpkin Pie

Our family's Thanksgiving tradition.

(This makes enough for two pies.)

2 Graham Cracker Pie Crusts

1 15 oz. Can pumpkin

1 14 oz. can sweetened condensed milk

1 egg

3/4 tsp. cinnamon

1/2 tsp. nutmeg

1/2 tsp. salt

1/2 tsp. ginger

Heat oven to 425. In a bowl, combine all ingredients and mix well. Turn into pie crusts. Bake 15 minutes; remove pie. Reduce ov en to 350. Sprinkle topping evenly over pie. Bake 40-45 more minutes. Cool; refrigerate leftovers. Serve with whipped cream.

Topping (I usually double, I like a lot of topping.)

1/4 cup packed brown sugar
1/2 tsp cinnamon
2 T flour
2 T cold butter

Combine first 3 ingredients and cut in the butter until crumbly.

INSANITY Meal 5 Menu

BAKED COD WITH STEAMED CARROTS AND CAULIFLOWER

4 oz. cod filet

1 tsp. olive oil

2 Tbsp. seasoned bread crumbs

Salt and pepper to taste

Steamed vegetable medley of carrots, corn and cauliflower

                                                          

Coat cod with olive oil, bread crumbs, and a pinch of salt and pepper. Bake code at 375 degrees for 12 to 15 minutes, or until it flakes easily with a fork. Serve cod with 1 cup of steamed vegetable medley of carrots, corn and cauliflower.

286 Calories

*400 - calorie meal: add whole-grain dinner roll or a slice of whole wheat bread

** 500 – calorie meal: increase cod to 6 oz., increase olive oil to 2 tsp., add whole-grain dinner roll or a slice of whole wheat bread

DINNER OMELET

1 whole egg

2 egg whites

¼ cup feta cheese, crumbled

1 cup baby spinach leaves

1 slice of whole wheat bread or whole-grain English muffin

In a non-stick skillet coated with cooking spray, make an omelet with egg, egg whites, feta cheese, and spinach. Serve omelet with 1 slice of whole wheat bread or English muffin.

302 Calories

*400 - calorie meal: serve omelet with a fresh pear

** 500 – calorie meal: serve omelet with a fresh pear topped with 2/3 cup of nonfat vanilla yogurt

STEAK WITH BROCCOLI

3 to 4 oz. flank steak, filet mignon, or sirloin

Olive oil

Sea salt and pepper to taste

1 small baked potato

Dijon mustard

1 cup steamed broccoli

Lemon juice to taste

Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until degree of doneness is achieved. Server steak with a small baked potato topped with country Dijon mustard and steamed broccoli topped with fresh lemon juice.

304 Calories

*400 - calorie meal: increase steak to 5-6 oz.

** 500 – calorie meal: increase steak to 5-6 oz. and finish meal with ½ cup of fat-free pudding OR 1 cup of skim or 1% milk.

CHICKEN MEATBALLS

3 oz. lean ground chicken

1 egg white

1 Tbsp. seasoned bread crumbs

½ cup whole-grain pasta, cooked

½ cup tomato sauce

1 cup green beans, steamed

Mix ground chicken with egg white and seasoned bread crumbs. Form mixture into small meatballs, place on a baking sheet, and bake at 375 degrees for 15 to 20 minutes, or until cooked through. Serve chicken meatballs over whole-grain pasta and toss with tomato sauce. Serve with steamed string beans.

296 Calories

*400 - calorie meal: increase chicken to 5 oz., bread crumbs to 2 Tbsp. and pasta to 2/3 cup

** 500 – calorie meal: increase chicken to 5 oz., bread crumbs to 2 Tbsp. and pasta to 2/3 cup and finish meal with ½ cup fruit sorbet

GRILLED SALMON WITH ASPARAGUS

4 oz. salmon filet

1 tsp. honey mustard

Asparagus, steamed

½ cup whole-grain pasta, cooked

Coat salmon filet with honey mustard and grill or broil for about 12 to 15 minutes until cooked to desired degree of doneness. Server salmon with steamed asparagus and pasta.

294 Calories

*400 - calorie meal: finish meal with 1 cup of fresh grapes

** 500 – calorie meal: increase salmon to 5 oz., increase pasta to 2/3 cup and finish meal with 1 cup of fresh grapes

TURKEY BURGER

4 oz. lean ground turkey

2 Tbsp. salsa

2 Tbsp. red onion, chopped

1 whole-grain hamburger bun or English muffin

Green beans, steamed

Combine turkey, salsa and onion. Form into a burger and grill or broil until cooked through. Serve on bun or English muffin with green beans on the side.

301 Calories

*400 - calorie meal: add 1 slice of reduced-fat cheese to the burger

** 500 – calorie meal: add 1 slice of reduced-fat cheese to the burger and finish the meal with 1 cup of fruit salad

BROWN RICE BOWL

½ cup cooked brown rice

2 oz. grilled chicken breast, diced

1/3 cup corn niblets

1/3 cup cooked peas

Combine rice with chicken, corn, and peas.

318 Calories

*400 - calorie meal: increase rice to 2/3 cup and increase chicken to 3 oz.

** 500 – calorie meal: increase rice to 2/3 cup and increase chicken to 4 oz. and increase both corn and peas to ½ cup

CITRUSBAKED CHICKEN WITH GLAZED CARROTS

4 oz. Boneless, skinless chicken breast

½ Tbsp. olive oil

2 Tbsp. lemon juice

½ tsp. paprika

Sea salt and pepper

1 cup carrots, sliced and cooked

2 tsp. honey

Place chicken breast in an ovenproof dish and top with olive oil, lemon juice, paprika, sea salt, and pepper. Bake at 375 for 15 to 20 minutes, or until cooked through. Serve chicken breast with cooked carrots glazed with honey.

297 Calories

*400 - calorie meal: add ½ cup of cooked brown rice

** 500 – calorie meal: increase chicken to 6 oz. and add 2/3 cup of cooked brown rice

CHICKEN STIR-FRY WITH BROCCOLI, MUSHROOMS, AND SNOW PEAS

4 oz. Boneless, skinless chicken breast, cut into 1-inch cubes

1 cup broccoli forest

½ cup sliced mushrooms

½ cup snow peas

 2 tsp. reduced-sodium soy sauce

2 Tbsp. chicken broth

1 tsp. sesame oil

1/3 cup brown rice, cooked

In a large skillet coated with cooking spray, cook chicken breast pieces over medium heat until cooked through, about 7 to 10 minutes. Remove chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan. Cook until vegetables begin to soften, about 6 to 8 minutes. Add the chicken back to the pan, with the vegetables, and season with soy sauce, chicken broth, and sesame oil. Serve over 1/3 cup cooked brown rice.

307 Calories

*400 - calorie meal: increase chicken to 5 oz. and increase rice to 2/3 cup

** 500 – calorie meal: increase chicken to 5 oz. and increase rice to 2/3 cup, and finish meal with 1/3 cup nonfat vanilla yogurt topped with a handful of fresh or frozen berries

PASTA WITH SEAFOOD MARINARA

½ cup whole-grain pasta, cooked

3 oz. shrimp, boiled

½ cup tomato sauce

1 Tbsp. parmesan cheese, grated

1 cup spinach, steamed

Fresh lemon juice to taste

Combine pasta with shrimp and tomato sauce. Top with parmesan cheese and serve with steamed spinach, topped with fresh lemon.

287 Calories

*400 - calorie meal: increase pasta to ¾ cup and increase shrimp to 5 oz.

** 500 – calorie meal: increase pasta to ¾ cup and increase shrimp to 5 oz., and finish meal with ½ cup nonfat pudding or 1 cup of skim, almond, rice, or soy milk

INSANITY Meal 4 Menu

SASHIMI

3 oz. (about 6 pieces) of sashimi

½ cup brown rice, steamed

Side salad of mixed greens

2 Tbsp. Asian ginger dressing

Have any variety of sashimi with a side of rice, and a side salad of mixed greens topped with Asian dressing.

319 Calories

*400 - calorie meal: add 1 cup of steamed edamame

** 500 – calorie meal: add 1 cup of steamed edamame, increase fish to 4 oz. and increase rice to ¾ cup

INSANITY SPECIAL SANDWICH NUT BUTTER AND JELLY

1 slice whole-grain bread

1 Tbsp. all-natural peanut or almond butter

1 Tbsp. all-fruit preserves OR ¼ sliced banana

½ cup cottage cheese, 1%

Make half of a nut butter and jelly sandwich with bread, peanut or almond butter, preserves or banana. Serve with cottage cheese.

289 Calories

*400 - calorie meal: make sandwich with 2 slices

** 500 – calorie meal: make sandwich with 2 slices and increase cottage cheese to 1 full cup

COLD CUT PLATTER

2 oz. deli-style turkey breast, sliced

2 oz. ham, sliced

1 oz. reduced-fat swiss cheese, thinly sliced

Sliced tomato

Whole-grain crackers (100 calories)

It’s like a grown-up Luchables! Make your own cracker sandwiches with the ingredients.

289 Calories

*400 - calorie meal: serve with 1 cup of fresh green or purple grapes

** 500 – calorie meal: serve with 1 cup of fresh green or purple grapes and increase turkey to 3 oz. and the ham to 2 oz.

TUNA SALAD IN A TOMATO

4 oz. water-packed tuna

¼ cup celery, chopped

¼ cup red onion, chopped

1 Tbsp. reduced-fat mayonnaise

1 tsp. Dijon mustard

1 large tomato, hollowed out

3 pieces whole-grain Melba toast

½ whole-grain English muffin

Combine tuna, celery, onion, mayonnaise, and mustard and stuff into hollowed out tomato. Serve with Melba toast or English muffin.

289 Calories

*400 - calorie meal: serve with 1 medium fresh apple

** 500 – calorie meal: serve with 1 medium fresh apple, increase tuna to 6 oz. and increase to 5 pieces of wheat Melba toast OR a full whole-grain English muffin

TURKEY LETTUCE WRAP AND BEAN SALAD

2 oz. deli-style turkey breast, sliced

Tomato, sliced

1 Tbsp. reduced-fat Russian dressing

Large romaine or Boston lettuce leaves

¼ cup chickpeas

¼ cup kidney beans

¼ cup celery, chopped

¼ cup tomato, chopped

1 tsp. olive oil

Lemon juice, salt, and pepper, to taste

Wrap turkey, sliced tomato and Russian dressing inside large lettuce leaves. Serve lettuce wrap with a bean salad made of remaining ingredients.

308 Calories

*400 - calorie meal: increase turkey to 4 oz., increase both the chickpeas and the kidney beans to 1/3 cup.

** 500 – calorie meal: increase turkey to 5 oz., increase both the chickpeas and the kidney beans to 1/3 cup and serve with 1 cup of fruit salad.

TURKEY CHILI

1 cup turkey or veggie chili (homemade or store-bought)

Mixed greens

2 egg whites, hard boiled

Red wine vinegar

1 tsp. olive oil

Serve chili with a mixed green salad topped with 2 hardboiled egg whites and dressed with oil and vinegar.

310 Calories

*400 - calorie meal: increase chili to 1-1/2 cups

** 500 – calorie meal: increase chili to 1-1/2 cups and serve with 1 whole-grain dinner roll or slice of whole wheat bread

PROTEIN PIZZA MUFFIN

1 whole-grain English muffin

¼ cup tomato sauce

¼ cup mozzarella cheese, part skim

2 oz. grilled chicken breast, sliced

1 cup broccoli, steamed

Top English muffin with tomato sauce, cheese and chicken breast. Cook at 350 degrees for 10 minutes and serve with 1 cup of steamed broccoli.

313 Calories

*400 - calorie meal: increase chicken to 3 oz. and the mozzarella cheese to 1/3 cup

** 500 – calorie meal: increase chicken to 3 oz. and the mozzarella cheese to 1/3 cup and serve with a large navel orange

SHRIMP COCKTAIL PLATTER

4 oz. shrimp, boiled and cooled

2 Tbsp. cocktail sauce

Fresh lemon wedges

1 whole wheat dinner roll or slice of whole wheat bread

1 cup mixed raw vegetables, such as carrots, peppers and cucumbers

Serve shrimp with cocktail sauce and/or lemon. Have roll or bread and raw veggies on the side.

286 Calories

*400 - calorie meal: dip raw veggies into ¼ cup hummus

** 500 – calorie meal: increase shrimp to 6 oz., increase cocktail sauce to 4 Tbsp. and dip raw veggies into ¼ cup hummus

ROTISSERIE CHICKEN AND SALAD

1 - 4 oz. skinless rotisserie chicken breast

Mixed greens

1 tsp. olive oil

Lemon juice

1 granny smith apple, sliced

Serve chicken with a mixed green salad topped with lemon juice and 1 tsp. olive oil. Finish meal with sliced apple.

314 Calories

*400 - calorie meal: add a small baked potato with skin

** 500 – calorie meal: add a small baked potato with skin topped with 1 oz. of reduced-fat shredded cheese

ROAST BEEF WRAP

4 oz. lean roast beef

2 thin sliced avocado

Tomato, sliced

1 - 6-inch whole-grain tortilla

1 cup of mixed fresh or frozen berries

Roll beef, avocado, and tomato in tortilla. Serve with side of mixed berries.

307 Calories

*400 - calorie meal: add 1 cup of plain nonfat yogurt to the mixed berries

** 500 – calorie meal: add 1 cup of plain nonfat yogurt to the mixed berries and top with 2 Tbsp. chopped walnuts

INSANITY Meal 3 Menu

GRILLED CHICKEN SALAD

3 oz. grilled chicken breast

3 cups mixed dark greens

½ apple, chopped

1 Tbsp. pecans, chopped

Cucumber, sliced, to taste

Pile mixed greens on a large salad plate. Top with chicken breast, chopped apple, chopped pecans and sliced cucumber, dress salad with fresh lemon juice.

283 Calories

*400 - calorie meal: add 1 whole wheat English muffin or 1 slice of whole-grain bread

** 500 – calorie meal: add 1 whole wheat English muffin or 1 slice of whole-grain bread and add 1 Tbsp. olive oil onto the salad

SUSHI

1 tuna or salmon roll, made with brown rice, if possible

Side salad of mixed greens

2 Tbsp. of Asian ginger dressing

Have one sushi roll sliced, with side salad served with Asian ginger dressing. (Use the fork technique of dipping the tines of your fork in the dressing before spearing the lettuce to avoid overdoing it on the dressing).

311 Calories

*400 - calorie meal: add 1 cup of steamed edamame

** 500 – calorie meal: add 1 cup of steamed edamame and 1 cup of miso soup

BLACK BEAN SOUP AND HALF SANDWICH

1 cup of canned black bean soup

1 slice whole-grain bread

2 oz. deli-style turkey breast, sliced

2 very thin slices of avocado

Dijon mustard

Make one half of a turkey sandwich made with 1 slice whole-grain bread, turkey, avocado and Dijon mustard. Serve with cup of soup.

299 Calories

*400 - calorie meal: use regular whole wheat bread, not light-style, and increase the turkey on the sandwich to 3 oz.

** 500 – calorie meal: use regular whole wheat bread, not light-style, and increase the turkey on the sandwich to 4 oz. and use 4 thin slices of avocado-about ¼ and avocado

ROAST BEEF SANDWICH

4 oz. lean roast beef

½ 6-inch whole wheat pita pocket

Sliced cherry tomatoes

Romaine lettuce

Dark salad greens

Sliced bell peppers

Sliced cucumbers

Sliced mushrooms

Pile roast beef into pita pocket and top with sliced cherry tomatoes and romaine lettuce leaves. Serve pita with a side salad composed of dark greens, sliced peppers, cucumbers and mushrooms, dressed with a fresh squeeze of lemon or lime juice.

292 Calories

*400 - calorie meal: use the whole 6-inch pita pocket and add 1 tsp. olive oil to the salad

** 500 – calorie meal: use the whole 6-inch pita pocket and add 1 tsp. olive oil and 2 Tbsp. slivered almonds to the salad

TERIYAKI GRILLED TUNA

4 oz. Tuna steak

2 Tbsp. teriyaki sauce (low-fat bottled)

Fresh spinach

1 tsp. olive oil

1/3 cup brown rice

Marinate tuna in teriyaki sauce or other low-fat bottled marinade. Grill, broil, or sear tuna on both sides to desired degree of doneness. Serve tuna with spinach sautéed in olive oil and 1/3 cup brown rice.

295 Calories

*400 - calorie meal: increase rice to ¾ cup

** 500 – calorie meal: increase rice to 1 cup and use 2 tsp. olive oil in the spinach

SHAKEOLOGY

1 scoop Shakeology

1 Whole banana

½ cup skim, almond, rice, or soy milk

½ cup water

Ice

Blend ingredients with ice to desired consistency.

299 Calories

*400 - calorie meal: add 1 Tbsp. of peanut butter to the shake

** 500 – calorie meal: add 1 Tbsp. of peanut butter to the shake, increase Shakeology to 1-1/2 scoops and increase milk to 1 full cup

CHICKEN RANCH WRAP

1 6-inch whole-grain tortilla

3 oz. grilled chicken breast

Sliced tomato

Lettuce

Red bell pepper, sliced

Celery sticks

1 Tbsp. ranch dressing, reduced-fat

Fill tortilla with 3 oz. of grilled chicken breast, sliced tomato, lettuce leaves and ranch dressing. Serve with red pepper slices and celery sticks.

307 Calories

*400 - calorie meal: add 1/3 of a small avocado into the wrap

** 500 – calorie meal: add 1/3 of a small avocado into the wrap and serve with a sliced apple

LEAN BURGER

4 oz. extra-lean ground beef

Mixed greens

½ cup mixed berries and/or melon

Grill or broil a 4 oz. lean hamburger patty. Serve without a bun over a large green salad, with a side of ½ cup mixed berries or melon balls.

302 Calories

*400 - calorie meal: serve hamburger on a whole wheat English muffin with the salad on the side

** 500 – calorie meal: serve hamburger on a whole wheat English muffin with 1 slice of reduced-fat cheese and the salad on the side

WHOLE WHEAT PASTA WITH VEGETABLES AND FETA

¾ cup whole wheat pasta

1 cup mixed, steamed vegetables

1/3 cup feta cheese, crumbled

Top pasta with mixed steamed vegetables and crumbled feta cheese.

304 Calories

*400 - calorie meal: add 2-3 oz. of diced grilled chicken breast to the pasta bowl

** 500 – calorie meal: add 2-3 oz. of diced grilled chicken breast to the pasta bowl and serve with a fresh pear

SALMON NICOISE PLATE

3 oz. salmon

2 cups mixed salad greens

1 cup green beans, steamed

1 small red potato, boiled

5 black olives

Fresh lemon, salt, pepper, to taste

Grill, poach, bake, or broil salmon. Pile 2 cups of mixed salad greens onto a large dinner plate; top the greens with beans, potato, olives and the cooked salmon. Season with fresh lemon, salt and pepper.

301 Calories

*400 - calorie meal: add a whole wheat dinner roll or a slice of whole wheat bread

** 500 – calorie meal: add a whole wheat dinner roll or a slice of whole wheat bread and top salad with 2 tsp. olive oil

INSANITY Meal 2 Menu

MEXICAN STYLE EGGS

2 large eggs

1 whole-grain tortilla

¼ cup low-fat cheddar cheese, shredded

½ cup fresh or frozen berries

Scramble eggs in a non-stick skillet coated with cooking spray. Pile cooked eggs into a whole-grain tortilla and top with cheese. Serve with berries.

 301 Calories

*400 - calorie meal: Add 1 cup of skim, almond, rice, or soy milk

** 500 – calorie meal: Add 1 cup of skim, almond, rice, or soy milk mixed with 1 scoop of protein powder

WARM CEREAL BOWL

¾ cup whole-grain Cream of Wheat cereal, cooked

2 Tbsp. raisins

1 Tbsp. slivered almonds, toasted

¼ cup skim, almond, rice, or soy milk

1 scoop whey protein powder

Combine ingredients in bowl, heat

 314 Calories

*400 - calorie meal: increase cereal to 1 cup and increase slivered almonds to 2 Tbsp.

** 500 – calorie meal: increase cereal to 1-1/2 cups, increase almonds to 2 Tbsp. and increase milk to ½ cup.

PROTEIN PANCAKE

1 whole egg

2 egg whites

1 scoop whey protein

¼ cup instant oatmeal

Combine ingredients with a few spoonfuls of water. Mix batter well, and then cook one large pancake on a non-stick skillet coated with cooking spray.

313 Calories

*400 - calorie meal: serve pancake with 1 cup of fresh fruit salad

** 500 – calorie meal: serve pancake with 1 cup of fresh fruit salad topped wth 2 Tbsp. flaxseeds or chopped walnuts or slivered almonds.

EGG SANDWICH

1 whole egg

2 egg whites

1 whole-grain English muffin

Sliced tomato, to taste

Scramble egg and egg whites in a non-stick skillet coated with cooking spray. Pile cooked eggs onto a whole-grain English muffin and top with turkey bacon and a few thin slices of tomato.

307 Calories

*400 - calorie meal: add a large navel orange or a small banana

** 500 – calorie meal: add a large navel orange or a small banana and add 1 slice of 2% American cheese to the sandwich

PROTEIN OMELET

1 whole egg

3 egg whites

2 oz. deli-style turkey breast, sliced

½ cup sliced mushrooms and onions

1 slice whole-grain bread

1 cup melon balls

In a non-stick skillet coated with cooking spray, make an omelet with egg and egg whites and fill omelet with turkey, mushrooms, and onions. Serve omelet with 1 slice of whole wheat toast and melon balls

298 Calories

*400 - calorie meal: add 1 oz. of crumbled feta or goat cheese to the omelet

** 500 – calorie meal: add 1 oz. of crumbled feta or goat cheese to the omelet and have 2 slices of whole wheat toast

VANILLA-BERRY PROTEIN SHAKE

1 cup skim milk, almond milk, or rice milk

1 scoop whey protein powder

1 cup frozen berries

1 tsp. vanilla extract

½ banana

Ice

Add ingredients to blender. Add ice to thicken.

296 Calories

*400 - calorie meal: add 1 Tbsp. all-natural peanut butter or almond butter

** 500 – calorie meal: add 1 Tbsp. all-natural peanut butter or almond butter and increase the protein powder to 2 scoops

YOGURT BOWL

1 cup of nonfat plain yogurt (look for Greek yogurt, if possible)

1 apple, diced

2 Tbsp. walnuts, chopped

1 tsp. honey

Combine yogurt with apple, walnuts and honey.

299 Calories

*400 - calorie meal: stir 1 scoop of whey-based protein powder into the yogurt bowl

** 500 – calorie meal: increase yogurt to 1-1/2 cups, increase the walnuts to 2 Tbsp. and stir in 2 Tbsp. dried cranberries or raisins

NUTRITION BAR

1 nutrition bar

½ cup 1% cottage cheese

Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar and at least 10 grams of protein (like the P90X Peak Performance Bar). Have nutrition bar and cottage cheese.

280 Calories

*400 - calorie meal: add a small banana or a large navel orange

** 500 – calorie meal: add a small banana or a large navel orange and add 2 Tbsp. chopped walnuts to the cottage cheese

DELI SANDWICH

½ whole wheat bagel or 1 slice toast

2 oz. Deli-style turkey breast, sliced

1 slice reduced-fat cheese

Sliced tomato, to taste

1 cup tomato or vegetable juice

Scoop out half of a whole wheat bagel, toast it and fill with turkey, cheese and sliced tomato. Serve with tomato or vegetable juice.

297 Calories

*400 - calorie meal: increase turkey to 4 oz. of turkey and leave the bagel “un-scooped”

** 500 – calorie meal: increase turkey to 4 oz. of turkey and leave the bagel “un-scooped” and add another slice of reduced-fat cheese

TURKEY BLT

2 slices whole wheat bread

3 slices turkey bacon

Sliced tomato, to taste

Lettuce, to taste

1 fresh pear

Make a sandwich of bread, turkey bacon, tomato, and lettuce. Serve with a fresh pear.

293 Calories

*400 - calorie meal: add 2 oz. of sliced deli turkey to the sandwich and 1 Tbsp. light mayonnaise

** 500 – calorie meal: add 2 oz. of sliced deli turkey to the sandwich and 1 Tbsp. light mayonnaise the sandwich and use regular whole wheat bread, not light-style

INSANITY Meal 1 Menu

PROATMEAL

2/3 Cup cooked oatmeal, prepared with water

1 scoop of protein powder

½ cup of fresh or frozen berries

1-1/2 Tbsp. chopped walnuts

Splash (1/4 cup) of skim, almond, rice or soy milk

307 Calories

*400 - calorie meal: increase oatmeal to 1 cup and increase protein powder to 1-1/2 scoops

** 500 – calorie meal: increase oatmeal to 1-1/3 cup, increase protein powder to 1-1/2 scoops, increase walnuts to 2-1/2 Tbsp. and increase berries to 1 full cup.

FRUIT AND COTTAGE CHEESE

1 cup cottage cheese, 1% milk fat

1 cup mixed fruit

½ cup whole-grain cereal

On a medium size dinner plate, portion out 1 cup of 1% cottage cheese and top with 1 cup of mized fruit and ½ cup of whole-grain cereal, such as bran flakes or Fiber One.

293 Calories

*400 - calorie meal: add 2 Tbsp. of flaxseeds

** 500 – calorie meal: add 2 Tbsp. of flaxseeds and a slice of whole-grain toast.

BERRY PROTEIN SMOOTHIE

1-1/2 scoops protein powder

½ cup fresh or frozen berries

1 cup skim, almond, rice or soy milk and ice

Combine in blender

306 Calories

*400 - calorie meal: add ½ of a medium banana

** 500 – calorie meal: add ½ of a medium banana and 1 Tbsp. of all-natural peanut butter

BAGEL AND LOX

½ whole wheat bagel

1 Tbsp. whipped cream cheese

2 oz. smoked salmon (lox)

½ large grapefruit

Toast half of a whole wheat bagel, scoop out the innards, and fill the bagel with 1 Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit.

291 Calories

EGG WHITE AND FRUIT PLATE

3 hard-boiled eggs, whites only

1/3 cantaloupe, sliced

4 pieces while wheat Melba toast

1 slice reduced-fat Swiss cheese

Peel 3 hard-boiled eggs and slice the whites onto a salad plate. (Discard or save the yolks for another purpose). To the plate, add sliced cantaloupe, 4 whole wheat Melba toasts and 1 slice of reduced-fat Swiss cheese.

293 Calories

*400 - calorie meal: add an egg yolk and increase the cantaloupe to ½ of the melon

** 500 – calorie meal: add an egg yolk and increase the cantaloupe to ½ of the melon and add 1 cup of low-fat, skim, almond, rice, or soy milk (you may use the milk in a coffee drink, such as a fat-free latte).

EGG WHITE BREAKFAST WRAP

4 egg whites

1 whole-grain tortilla

½ cup part-skim mozzarella cheese

Sliced tomato to taste

½ cup melon, cubed

In a non-stick skillet coated with cooking spray, scramble egg whites. Pile egg whites into a while-grain tortilla and top with cheese and sliced tomato. Server with melon cubes.

296 Calories

*400 - calorie meal: add 2/3 cup of nonfat yogurt

** 500 – calorie meal: add 1 cup of nonfat yogurt topped with 1-1/2 Tbsp. chopped walnuts

CEREAL BOWL

1 cup high-protein whole-grain cereal, such as Kashi GoLean or Hi-Lo

1 Tbsp. flaxseeds

2/3 cup skim, almond, rice, or soy milk,

½ cup bananas, sliced

Portion out 1 cup cereal and top with flaxseeds, skim, almond, rice, or soy milk and sliced bananas.

299 Calories

*400 - calorie meal: increase flaxseeds to 2 Tbsp. and increase bananas to 1 cup

** 500 – calorie meal: increase cereal to 1-1/2 cups, increase milk to 1 cup, increase flaxseeds to 2 Tbsp. and increase banana to 1 cup.

SHAKEOLOGY SHAKE

Mix two scoops with water or blend with water and ice (double the normal serving)

280 Calories

PEANUT BUTTER TOAST

1 slice whole-grain toast

1 Tbsp. all-natural peanut or almond butter

1 tsp. all-fruit preserves

½ cup cottage cheese, 1% milk fat

Top one slice of whole-grain toast with nut butter and preserves. Serve with cottage cheese.

280 Calories

*400 - calorie meal: increase cottage cheese to ¾ cup and top with 1 cup of sliced fruit

** 500 – calorie meal: increase cottage cheese to ¾ cup and top with 1 cup of sliced fruit AND use an extra piece of whole wheat toast to make it into a sandwich.

VEGGIE OMELET

2 whole eggs

2 egg whites

Mushrooms and onions to taste

1 slice whole-grain wheat toast

1 Tbsp. all-fruit preserves

In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sautéed mushrooms, and onions, and serve with 1 slice of whole-grain wheat toast topped with 1 Tbsp. of all-fruit preserves.

301 Calories

*400 - calorie meal: add a large orange or 1 cup of orange juice

** 500 – calorie meal: add a large orange or 1 cup of orange juice and 1 slice of reduced-fat cheese to the omelet.

Monkey Bars

I found this recipe on a blog a few years ago, but I can't remember which one. This is kind of like banana bread but baked in a cake pan. Annabelle calls them brownies, except they're much better for you than brownies! All the kids love them, it makes a big pan so I just store the rest in the fridge. They're good warm or cold.

1 2/3 cups mashed banans (about 5, when my bananas are over ripe I stick them in the freezer and pull them out when I need them)
3/4 cup packed brown sugar
1/4 cup oil (I always use applesauce)
1/4 cup milk
2 eggs
1 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 3/4 cups whole wheat flour (I made them with oat flour this last time which was much better. You can grind up your oats in a blender for oat flour if you don't have a grinder.)
1 cup mini chocolate chips
2 tablespoons ground flax

Heat oven to 350 degrees. Spray a 9x13 pan. Whisk all ingredients except flour and chocolate chips. Gradually add in flour just until blended, and then mix in half the chocolate chips. Pour into the pan and then sprinkle the rest of the chocolate chips on top. Bake 15-20 min or until done.

Brown Sugar Oatmeal Pancakes

1/2 cup plus 2 Tablespoons oats
1/2 cup whole wheat flour
1/2 cup oat flour (or use 1 cup oat flour)
1/2 tsp baking soda
1/2 tsp salt
1/3 cup packed brown sugar
1 egg
2 T applesauce or vegetable oil
1 cup buttermilk

Mix together the oats, flours, baking soda, salt and sugar. In another bowl mix together the egg, applesauce or oil, and buttermilk. Stir into the dry ingredients just until moistened. I double the recipe and make it all-then for leftovers on another day put them in the toaster to warm and crisp them back up.

Mexi-Maize Dip

2 cans Mexicorn, drained                            
½ cup mayo
1 can rotel tomatoes, drained                     

½ cup sour cream

2 cups Cheddar Cheese, shredded              

½ cup green onions, chopped

salt, pepper, and garlic to taste

Mix together and chill. Great with Fritos.

Mustard maple salmon

3 tbsp dijon mustard 3 tbsp maple syrup 1 tbsp balsamic vinegar 1/4 tsp salt 4 (6oz) salmon filets Cooking spray Combine first 4 ingredients in a large ziplock bag; add salmon. Seal and marinate for 20 minutes. Prepare grill or broiler. Remove salmon from the bag, reserving the marinade. Place salmon on a grill rack or broiler pan, coated with cooking spray or foil. Cook for 6 minutes on each side or until fish flakes easily when tested with a fork. Baste salmon occasionally with the reserved marinate.

Brisket- Kyle's pepper Pasted

3 or 4 lbs brisket 2 tbsp liquid smoke 1 tsp onion salt 1 tsp garlic salt 1 tsp celery salt 2 tbsp Worcestershire sauce 2 tbsp black pepper 1.5 tsp salt Mix 7 ingredients and brush on all sides of met. Wrap in foil and marinate overnight. Cook at 300 degrees for 5 hours. Remove foil; brush with barbecue sauce. Return to oven and brown for 30 minutes. Be sure the foil is tight while cooking so no juices will be lost.

Kyle's BBQ sauce

2 tbsp chili powder 1 tbsp mustard 1.5 tbsp allspice 1 tbsp garlic 1/2 tbsp red pepper 1/2 tsp salt 1 bay leaf 1 chopped onion 2.5 tbsp lemon juice 2.5 tbsp worcestershire sauce 2.5 tbsp liquid smoke 3/4 c brown sugar 2 tbsp sugar 3.5 c ketchup 3 c water Combine all ingredients and cook to boiling. Lower heat and simmer 30-45 minutes. Makes 1/2 gallon-more than enough for one brisket.

Test

Energy Pancakes

This is hands down my favorite pancake recipe. Um, does anybody ever read this blog?? Am I wasting my time posting recipes?? Does anybody else have any great family recipes they want to share with me?!

1 egg

2 1/2 cups milk

2 T honey

1 1/4 cups whole wheat flour

1 T baking powder

2 T oil (I use the old applesauce trick in place of the oil)

1/4 tsp vanilla

3/4 cup rolled oats

3/4 cups raisins

1/4 cup sunflower seeds

1/4 cup sesame seeds (I didn't have any, so I used flax seeds instead)

1/4 cup wheat germ

1/4 cup bran

1 apple, cored and shredded

In large bowl, combine egg, milk and honey. Sift flour with baking powder and add to egg mixture with oil and vanilla. Mix in remaining ingredients. Refrigerate overnight (I made these in the morning, so I just added a bit more wheat flour to make it thicker.) Also, pancake and waffle batter should be lumpy-don't overmix it. I omitted the apple and chopped up the sunflower seeds a bit, my kids have serious 'chunky' issues. I also didn't have any wheat germ so I just used more bran instead. Yum-O.

Honey-Mustard Salmon

4 salmon fillets
2 T dijon mustard
1 T honey
salt and pepper to taste
Preheat broiler. Mix together mustard, honey, pepper and salt-place salmon down on broiler pan (use tin foil for easy clean up) and brush with honey-mustard mixture. Broil 5-7 in. from heat for 7-10 min. or until the fish flakes with a fork. This is so easy and so tasty!

Oatmeal Peanut Butter Cookies

These are our new favorite:

1/2 cup mashed bananas (1 large)

1/2 cup chunky natural peanut butter (creamy works too)

1/2 cup agave nectar or honey

1 tsp vanilla

1 cup rolled oats

1/2 cup whole wheat flour

1/4 cup nonfat dry milk

1 tsp ground cinnamon

1/4 tsp baking soda

1 cup raisins or any other dried fruit

Preheat oven to 350. In a large bowl, stir together bananas, peanut butter, agave, and vanilla. In a small bowl combine oats, flour, milk powder, cinnamon and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in raisins.

Using 1/4 cup, measure and drop cookie dough on a lightly greased cookie sheet. Dip a spatula in water and flatten cookies and make them round. Bake for 14-16 minutes or until lightly browned. Yum.

Herb Rolls

2 packages active dry yeast
2 3/4 cups warm water
1/3 cup vegetable oil
1/4 cup honey or molasses
1 T salt
2 tsp dill weed
2 tsp thyme
2 tsp basil
1 tsp onion powder
1 egg, beaten
4 cups whole wheat flour
4 to 4 1/2 cups all-purpose flour


In a large mixing bowl, dissolve yeast in 1/2 cup warm water. Add the oil, honey, salt, seasonings, egg, whole wheat flour and remaining water. Beat until smooth. Stir in enough all-purpose flour to form a soft dough. (I use instant yeast-so I add that to a cup of flour, then mix the other ingredients then add the yeast mixture to it, mix, then add the flours.

Knead until smooth and elastic, 6 to 8 min. Place in a greased bowl, turning once. Cover and let rise about 1 hr. Punch it down, divide into 6 portions and shape into rolls, makes around 24 depending on how big you make them. Cover and let rise until doubled-20 to 25 min. Bake at 375 for 12-15 min, mine took about 15-20 min until the tops are golden brown.