Ingredients: – 1 bunch of broccoli, chopped -1 red bell pepper, sliced -1 green bell pepper, sliced -1 bunch of asparagus, chopped into 1” sections -14 oz. kielbasa turkey sausage, sliced into ½” sections -1 tsp. salt -1 tsp. pepper -1 tsp. garlic powder -1 tsp canola oil -1/4 cup parmesan cheese -non-stick cooking spray…

-1 15 oz. can pumpkin -8 oz. plain Greek yogurt -1/2 cup Splenda or Stevia -1 1/2 tsp. vanilla -1 tsp cinnamon -1 tsp pumpkin pie spice Mix all ingredients together. Refrigerate for at least 30 minutes. Enjoy with sliced apples as a healthy Thanksgiving treat!

Ingredients: -1 can low-sodium canned chicken -1/4 cup buffalo sauce -1 cup plain Greek yogurt -1 Tbsp. ranch seasoning -8 oz. fat-free cream cheese Instructions: Mix all ingredients together Preheat oven to 350 degrees. When oven is 350 degrees, bake chicken dip for 20 minutes Serve with carrot and celery sticks!

Ingredients: -2 scoops BariEssential PRO Peanut Crush protein powder -3 tbsp. peanut butter -1/4 cup Splenda -1/4 cup unsweetened almond milk -2 tbsp. unsweetened cocoa -1 cup oats Directions: In a sauce pan over medium heat, mix Splenda, protein powder, cocoa, almond milk, and peanut butter. Stir frequently until mixture is smooth and sauce-like. Remove…

Ingredients: – 2 lbs sirloin steak, sliced into thin strips – 1 cup low-sodium broth – 1/2 cup low-sodium soy sauce – 2 garlic cloves – Steamer bag of broccoli – Optional: Cauliflower rice Directions: Mix broth, soy sauce, and garlic in crock pot. Add sliced sirloin to sauce mixture. Cook sirloin mixture in crock…

Ingredients: – 1 (4-6 oz.) chicken breast – 1 (2% milk) mozzarella cheese stick, cut lengthwise into 4 pieces – 8 turkey pepperonis – 1-2 Tbsp. low-sugar tomato sauce/marinara sauce – 1 Tbsp. Italian seasoning – 1 tsp. salt and pepper – 1/8 cup 2% milk cheddar jack cheese Directions: Preheat oven to 375°F. Trim…

Ingredients:   -1/2 cup Bolthouse Farms creamy Caesar yogurt dressing -1 lb. skinless, boneless chicken tenderloins -1/2 cup parmesan cheese, shredded -1 Tbsp. Italian seasoning -1 Tbsp. garlic powder Directions: Preheat oven to 375°F. In a small bowl, mix salad dressing, Italian seasoning, and garlic powder together; set aside. Sprinkle parmesan cheese onto a plate;…

Ingredients: -1 lb. lean ground sirloin (90% or greater) -1 onion, chopped -9 slices of turkey bacon -2 fuji or red delicious apples, cut in chunks -balsamic vinegar, to taste -salt and pepper, to taste -non-stick cooking spray Directions: Spray a nonstick skillet with nonstick cooking spray. Toss onions into skillet and cook on medium-high…

Ingredients: 1 lb. 93% lean ground turkey or beef 1 can low-sodium beans, strained 1 can Rotel 1 red bell pepper, chopped 1 green bell pepper, chopped 1 onion, chopped 3 Tbsp. Mrs. Dash Fiesta Lime (ok to use more for bolder flavor) Nonstick cooking spray Optional: 2% milk cheese Plain Greek yogurt Avocado slices…

Ingredients: 1 lb very lean ground turkey 1 can no-added salt green beans (can swap for bell peppers, broccoli, or asparagus) 3 Tbsp. 25% less sodium Montreal Steak Seasoning 20 walnuts Low sodium soy sauce, if desired Directions: In a non-stick skillet, brown ground turkey with Montreal Steak Seasoning. When turkey is fully cooked, add…

Ingredients: -1lb 93% lean ground turkey -1 package reduced-fat Feta cheese, crumbled -1 Tbsp. onion powder -1 Tbsp. garlic powder -1/2 Tbsp. pepper -1 cup spinach, chopped -non- stick cooking spray Directions: Preheat griddle or grill. In a large mixing bowl, combine ground turkey, feta cheese crumbles, onion powder, garlic powder, salt, pepper, and chopped…

Ingredients: -4 bell peppers -1.5 lbs low-sodium roast beef, thinly sliced (purchase from the deli counter for lowest sodium options) -1/2 yellow onion, chopped -1 8oz package of button mushrooms, sliced -4 slices of 2% milk Swiss or Mozzarella cheese -nonstick cooking spray Directions: Preheat oven to 350F. In a nonstick skillet, sprayed with nonstick…

Ingredients: -1/4 cup instant oats -1/4 cup cottage cheese -1 egg -2 Tbsp. sugar-free syrup Directions: Preheat flat griddle and spray with nonstick cooking spray. Place all ingredients in a blender and blend until mixture looks like batter. Pour mixture onto griddle to make 3 inch pancakes. After pancakes are fully cooked (4-5 minutes) serve…

Ingredients: 1 lb 90% lean ground chicken 5 green bell peppers 1 red bell pepper, chopped 1 small can green chilies 1 onion, chopped 1 Tbsp. garlic, minced 1 packet low-sodium taco seasoning 1 can no-added salt black beans, strained 2% milk cheddar cheese Directions: Preheat oven to 350° F. Cut the tops off of…

  Ingredients: 2 lbs lean chuck 1 can Healthy Request cream of mushroom soup 1 pkg Onion Soup Mix 1 pkg button mushrooms, sliced 1 pkg baby carrots 1 white onion, quartered salt and pepper, to taste 1 vegetable steamer bag Directions: 1. Lightly season lean chuck with salt and pepper; place into crockpot. 2….

  Ingredients: 1 pound of 90% lean ground chicken 1 package of turkey pepperonis (or 4 servings; 1 serving = 17 slices) 1 jar of low-sugar marinara sauce 1 package of 2% milk mozzarella cheese 1 – 2 Tbsp. Italian seasoning Non-stick cooking spray Directions: Spray a muffin tin with non-stick cooking spray. Preheat oven…

Ingredients: 1/2 small avocado 1/4 cup plain greek yogurt Juice from 1/2 lime 1/2 bunch cilantro, finely chopped 1/2 cup fire roasted salsa (or salsa of your choice) Directions: Add all ingredients to a food processor or blender and blend until dressing is the consistency of applesauce. Add a dollop of this creamy dressing to…

Ingredients 1 sugar-free/diet hot chocolate packet 1 scoop BariEssential PRO Vanilla Bliss protein powder 1 tbsp unsweetened cocoa Splenda, to taste 1/2 cup water 1 tbsp Sugar-Free Salted Caramel Torani Syrup 2 tbsp Sugar-Free Redi-Whip Directions Add hot chocolate packet and protein powder to 1/2 cup hot water and stir until all clumps are dissolved….

  Ways to add pumpkin to your diet and still stick to your meal plan! Pumpkin flavored coffee (ex: Dunkin Donuts OR Green Mountain Coffee Pumpkin Spice) Add pumpkin spice to your coffee grounds before brewing. Add sugar-free pumpkin flavoring to sugar-free hot chocolate, coffee, or apple cider (ex: Torani Sugar-Free Pumpkin Pie syrup) Pop…

Planning ahead is a major component in reaching your weight loss goals. It will help you to stay on track with your diet, avoid diet downfalls and help you cut cost at the grocery store! Follow the steps below to successfully plan a healthy menu for your week! 1. Download your Meal Planning Template –…