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Quick and Nutritious 

Personal Training needs to be Realistic and so does eating!

Some fantastic ways to make nutritious meals when you don’t have a lot of time is with the crockpot! Just throw everything in before work and come home to a tasty meal. Here are some nutrition packed crock pot recipes. ALWAYS consider adding fruits and/or veggies to your plate. Try to make your plate half fruits and veggies every time you eat.

Crockpot Meals

Crock Pot Chili

Crockpot Pulled Pork or BBQ Chicken (add a big side of veggies and use a whole grain bun!)

Cilantro Lime Chili (Use brown rice)

4 Bean Crock Pot Chili (add a side of veggies!)

Crockpot Minestrone Soup

Slow Cooker Beef Bourguignon (add a side of veggies!)

Slow Cooker Korean Beef (add a side of veggies!)

Slow Cooker Chicken Parmesan (Don’t forget those veggies and use whole grain pasta)

Slow Cooker Baked Ziti (Again, veggies and whole grain!)

Slow Cooker Garlic Rosemary Chicken (pair this with a toasted sourdough bread and a big bowl of steamed veggies)

What about when you are rushed for time and don’t want to put a lot of effort into a dinner? Well instead of pulling out your phone to order takeout, try these simple recipes first! FYI- most of the recipes from Dietitian Debbie’s site are crazy high in fiber- which we know helps us to stay fuller for longer.

Easy Black Bean Tostadas (add a side of veggies!)

Loaded Sweet Potatoes

Healthy One Pot Cauliflower Curry

Cashew “chicken” Stir Fry (you can use chicken instead)

Grilled Tofu Kebabs with Red Pepper Sauce (you can use any type of meat instead of tofu)

Southwest Sheet Pan Dinner

Sheet Pan Cashew Chicken (Add in double the veggies and you’ve got a complete meal with the quinoa!)

Teriyaki Tofu Sheet Pan Dinner (Use brown rice or quinoa, and substitute the tofu for chicken or pork if you’d like)

Chickpea Taco Salad  (you’ll be amazed at how much this fills you up!)

Chicken Avocado Chilaquiles with Avocado Crema (Add a big bowl of veggies)


Here are more recipes that have been tested by Noah and staff. These recipes have been edited to optimize nutrition and take the least amount of time to prepare as possible.


Quick Wraps

All in one wrap


1 Tbsp. Olive oil
4Tbsp. Mr. Yoshidas
4 3oz. chicken breasts
2 Tbsp. taco sauce
2 Tbsp. Mayonnaise
2 Tbsp. honey mustard dressing
2 Tbsp. fat-free shredded cheddar cheese
Handful of spring mix lettuce
2 Tbsp. shredded carrots


  1. Lightly coat pan with Pam

  2. Place 2 Tbsp. of olive oil in pan

  3. Place 4 Tbsp. of marinade in pan

  4. Add chicken and fry chicken in mixture at medium heat for 15 minutes or until chicken is cooked thoroughly.

  5. Mix your mayonnaise and taco sauce together

  6. Spread over your wrap

  7. Add chicken

  8. Add cheese, lettuce, and carrots

Nutritional Facts:

  1. Kcal 365 calories

  2. Fat 8.5 grams

  3. Carbohydrates 40 grams

  4. Protein 35 grams

  5. Fiber 4.5 grams

  6. Vitamin A 63% DV

  7. Niacin 80%

  8. Vitamin B-6 50%

  9. Calcium 16%

  10. Iron 25%

Chicken Caesar Salad Wrap

Top one large whole wheat tortilla (or wrap) with one large handful of romaine lettuce, one small handful of roasted chicken breast pieces, one soup spoon of light Caesar dressing, and eight croutons. Wrap or roll.

Per serving: 279 calories, 7g fat (2g saturated)

Source: New Ideas for Your Fitness!

Springtime Turkey Wrap

1/3 whole avocado
2 whole onions, green, tops and bulbs
1 medium tomato
2 tablespoon light mayonnaise
2 cups lettuce, romaine, chopped
6 whole-wheat tortillas
4 ounce(s) turkey, deli-style, low sodium

Peel avocado and cut into slices. Wash and chop onions. Wash tomato and cut into four equal slices. Spread mayonnaise on each tortilla. Add avocado slices, onions, 2 tomato slices, and chopped lettuce to each tortilla. Add turkey slices, roll up tortilla and enjoy.

Fruited Chicken Salad

4 cans of Chicken
0-50 grapes(cut in half)
1 can of pineapple undrained in its own juices
small bag of pecans or walnuts (from the baking aisle)
1/2-3/4 cup cup of Olive Oil Mayo
1/4 cup Dijon mustard
1 table spoon of Splenda Brown Sugar and then curry and black pepper to taste.


I stuff it in the St Josephs Pita

Source: Spring Into Fitness


Pasta Dishes

Noah's Turkey Sausage Whole Wheat Pasta Dish

1 Package of Johnsvillle Turkey Sausage Boiled 1 Package of Whole Wheat Egg Noodles Boiled add together with 3 Tablespoons of Olive Oil 3 Tablespoons of Mr Yoshidas, 1 packet of Dry Pesto Mix, Poppy Seed, Minced Garlic and Black Pepper to preference. I also like to saute squash and zucchini, or other vegetables, and mix with dish.

Rigatoni Bolognese


2 tsp. olive oil
1 onion, finely chopped
1 celery stalk, finely chopped
1 carrot, finely chopped
1 garlic clove, minced
½ lb. ground lean beef (5% fat or less) or ground skinless turkey breast
1 (28 oz.) can diced tomatoes
¼ cup finely chopped flat leaf parsley
¼ cup dry red wine or reduced sodium beef broth
1 fresh rosemary sprig
1 bay leaf
¼ tsp salt
freshly ground pepper to taste
2 cups rigatoni
¼ cup grated Parmesan cheese
fresh basil leaves


  1. To make the sauce, heat the oil in a large nonstick saucepan over medium-high heat. Add the onion and cook, stirring frequently, until softened, about 5 minutes. Add the celery, carrot, and garlic; cook, stirring frequently, until the vegetables are softened, about 5 minutes. Add the beef and cook until browned, about 5 minutes, breaking it apart with a wooden spoon. Stir in the tomatoes, parsley, wine, rosemary, bay leaf, salt, and pepper. Cook, stirring occasionally, until bubbly, about 5 minutes. Reduce the heat and simmer, stirring occasionally, until thickened, about 45 minutes. Discard the rosemary and bay leaf.

  2. Meanwhile, cook the rigatoni according to package directions, omitting the salt if desired. Drain and transfer to a large bowl; add the sauce and toss. Sprinkle with the cheese and basil just before serving.

Nutritional Facts:

  1. 315 cal

  2. 7 g fat

  3. 35 mg cholesterol

  4. 543 mg sodium

  5. 43 g carbohydrates

  6. 6 g fiber

  7. 21 g protein

  8. 136 mg calcium

Pasta with Sausage, Spinach, and Pine Nuts


2 tsp. olive oil
½ pound hot Italian turkey sausage, cut into ¼ inch thick rounds
2 Tbsp. pine nuts
1 garlic clove, minced
¼ tsp. crushed red pepper
1 (9 oz.) package fresh fettuccine
1 (9 oz.) bag baby spinach


  1. Bring 3 qt. of water to a boil in a large saucepan, over high heat.

  2. Meanwhile heat the oil in a large nonstick skillet over medium-high heat. Add the sausage and cook until lightly browned, about 4 minutes. Add the pine nuts, garlic, and crushed red pepper; cook, stirring frequently until the nuts are lightly browned and the sausage is dark brown, about 2 minutes.

  3. Add the pasta to the boiling water and cook until al dente, about 2 minutes. Drain, reserving ½ cup of the pasta cooking water. Return the pasta to the saucepan; add the sausage mixture, spinach, and the reserved water; toss to coat.

Nutritional Facts:

  1. 333 calories

  2. 13 g fat

  3. 74 mg cholesterol

  4. 418 mg sodium

  5. 36 g carbohydrates

  6. 4 g fiber

  7. 18 g protein

89 mg calcium


Noah's Cheeseburger

Make 3-5oz burgers depending on the appropriate portion size and mix in 1-2 Tbs of Soft Bacon Bits (I like Oscar Meyers), Garlic Powder, Black Pepper, All Bran Crackers and worcestershire sauce. After cooking top with 1oz slice of 2% cheese and whatever non-starchy vegetable you like and place on Earth Grains 100 calorie bun!

Noah's Turkey Rice Combo

1lb of 93/7 HoneySuckle Ground Turkey browned add 1/4 cup of Mr Yoshidas, Hot Sauce to preference once turkey is cooked add diced tri-colored bell peppers to turkey then add turkey mixture with 4 cups of cooked brown rice. I like to add cumin and curry to my rice to liven it up a bit, that's up to how much kick you desire.

Grilled Turkey Burger

1 lb ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onions
2 tablespoons freash parsley, chopped
1-1/2 tablespons Worchestershire sauce
1 teaspon Tabsco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 lettuce leaves, halved

Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worchestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Lightly coat grill rack with cooking spray. Place the rack 4-6 inches above the heat source. Grill burgers until nicely browned on both sides and heated through (about 7 minutes each side). Serve each burger on a bun, top with 1 tomato, 1 onion slice and ½ lettuce leaf.

Per Serving: 244 Calories, 17g Protein, 29g Carbohydrates, 8g Total Fat, 2g Saturated Fat, 2g Monounsaturated Fat, 59mg Cholesterol, 340mg Sodium, 4g Fiber, 324mg Potassium, 98mg Calcium

Source: Tennis Month


Noah's Healthy Pizza

My healthy recipe is my favorite food, pizza. I like to pride myself on trying to making healthy alternatives to some foods that naturally are not so healthy. One way to do this with pizza is to purchase some whole-wheat tortillas, or high fiber flat bread. Then spread pizza or barbecue sauce. Next you will use the 2% mozzarella shredded cheese and top with your selection of low fat topping.

Some options:
Chicken breast
Turkey pepperoni
Turkey sausage
Green peppers or red peppers
Or any veggie

Sometimes I like to sprinkle a little oregano or low-fat parmesan cheese on top.

They usually will cook in 10-15 minutes at 350°F in the oven depending on the topping and how crispy you like your crust. You will want to keep a close on eye on it the 1st few times.

Source: Healthy Pizza Anyone???


Avacado-Corn Salsa

1 medium avocado, diced
3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt

Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl. Serve with multi-grain tortilla chips or pita bread slices. Makes 4 servings.

Source: Healthy Superbowl Secrets

Baked Tortilla Chips

10 whole wheat medium sized tortillas make 80 chips. Preheat oven to 325°F. Lightly spray pan with oil. Cut tortillas into 8 wedges. If desired cover wedges with oil. Add lime juice and cumin for seasoning as desired. Place in the oven for 10 minutes or until golden brown.

Per serving: 11 calories, 2g carbohydrate, 0.3g protein, 0.7g fat, 23mg sodium, 0.1g fiber

Source: Step Your Way Into a Healthier Day

Black Bean Burritos with Avocado


½ cup diced peeled avocado
1 Tbsp. fresh lime juice
1 tsp. olive oil
2 garlic cloves, minced
¼ cup water
2 tsp. ground cumin
2 (15oz.) cans black beans, drained
4 (10in.) flour tortillas
6 Tbsp. fat-free sour cream
6 Tbsp. bottled salsa


  1. Combine avocado and lime juice, tossing to coat

  2. Heat oil in a medium saucepan over medium-high heat

  3. Add garlic; sauté 1 minute

  4. Stir in water, cumin, and beans

  5. Reduce heat to medium; simmer 3 minutes or until thoroughly heated, stirring occasionally

  6. Warm tortillas according to package directions

  7. Spoon ¼ cup bean mixture into each tortilla

  8. Top with 1 ½ tsp. sour cream, 1 ½ Tbsp. salsa, and 2 Tbsp. avocado

  9. Roll up and enjoy

Nutritional facts:

  1. Kcal 424 (23% from fat)

  2. Fat 10.7 grams

  3. Protein 15.7 grams

  4. Carbohydrates 65 grams

  5. Fiber 11 grams

  6. Cholesterol 2 milligrams

  7. Iron 5.6 milligrams

  8. Sodium 931 milligrams

  9. Calcium 178 milligrams

Fruit Salsa

Mix 1 cup finely chopped strawberries, 1/3 c. finely chopped orange, 2/3 c. finely chopped kiwi fruit, 8 oz. drained crushed pineapple, 1/4 c. sliced green onion, 1/4 c. finely chopped sweet yellow pepper, and 1 Tbsp lemon juice. Cover and chill 6-24 hours. Makes 3 cups of salsa.

Per serving (1 cup): 80 calories, 0g fat, 20g carbohydrates, 3.2g fiber

Source: Step Your Way Into a Healthier Day

Soft Tacos with Southwestern Vegetables

1 tablespoon olive oil
1 medium red onion, chopped
1 cup diced yellow summer squash
1 cup diced green zucchini
3 large garlic cloves, minced
4 medium tomatoes, seeded and chopped
1 jalapeño chili, seeded and chopped 1 cup fresh corn kernels (cut from about 2 ears of corn) or 1 cup frozen corn
1 cup canned pinto or black beans, rinsed and drained
1/2 cup chopped fresh cilantro
8 corn tortillas
1/2 cup smoke-flavored salsa

In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn kernels and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.

Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the remaining tortillas.

To serve, divide the tortillas among individual plates. Spread an equal amount of the vegetable mixture on each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately.

Source: Fiber Facts


15 Minute Turkey Chef's Salad

Prep and cook time: 15 minutes
Serves 4

1 1/2 lb mixed salad greens
1 cup fresh basil leaves torn into pieces
3/4 lb sliced turkey breast
1 small jar of prepared roasted peppers, (about 7 oz)
4 oz Kalamata olives
1 1/2 basket cherry tomatoes, cut in half
1 medium avocado cut into cubes

Dressing Ingredients:
2 TBS balsamic vinegar
2 TBS extra virgin olive oil
Salt and black pepper to taste

Rinse and dry salad greens. Drying is best done in a salad spinner. Divide the greens and rest of ingredients equally on 4 plates. Whisk together vinegar, oil, salt and pepper and drizzle on top of salad.

Black ‘N’ White Bean Salad


1 can (15oz.) black beans, drained
1 can (15oz.) white kidney beans or northern beans, drained
½ cup chopped cucumber
½ cup chopped red pepper
¼ cup chopped white onion
¼ cup minced cilantro (more or less to taste)
1/3 cup red wine vinegar
¼ cup olive oil
¼ tsp. garlic powder
¼ tsp. of each salt and pepper (more or less to taste)
(1 Tbsp. splenda sweetener to sweeten dressing if desired


In a large bowl combine the first six ingredients. In a small bowl whisk together red wine vinegar, oil, and seasonings. Pour liquid mixture over bean and vegetable mixture, and toss to coat throughout. Cover and refrigerate until serving. Using a slotted spoon, serve over lettuce if desired.

Nutrition Facts:

Per ½ cup serving-

  1. Kcals 187

  2. Fat 1 gram

  3. Cholesterol 0 grams

  4. Carbohydrates 26 grams

  5. Sugar <1 gram

  6. Fiber 9 grams

  7. Protein 9 grams

Stir-Fry Salad with Rice

Prep Time: 15 min
Total Time: 12 min
Servings: 4

1 cup instant brown rice, uncooked
1 Tbsp. oil
1 lb. boneless skinless chicken breasts, cut into strips
3 cups cut-up mixed fresh vegetables (broccoli, red peppers, carrots and pea pods)
1/2 cup Light Italian Dressing
2 Tbsp. soy sauce
1 bag (10 oz.) salad greens

Cook rice as directed on package. Meanwhile, heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 min. or until cooked through. Add vegetables; cook an additional 2 min. or until vegetables are crisp-tender. Mix dressing and soy sauce. Place salad greens in large salad bowl. Add rice and chicken mixture; mix lightly. Serve with the dressing mixture.

Source: Get Motivated

Springtime Tuna Salad

Prep Time:10 min
Makes 4 servings

1 can (water-packed solid white tuna, drained
1/3 cup Fat Free plain yogurt
1 can (4 oz) crushed pineapple, drained
1 stalk celery, finely chopped
1/4 cup sweet pickle relish
1/4 cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon

In a medium bowl, mix tuna, yogurt, pineapple, celery, relish, pecans, mustard, and cinnamon. Spread tuna salad on whole wheat bread or crackers, and ENJOY!!

Source: A Beach Ready Body


White Chicken Chili


4 skinless, boneless, cubed chicken breasts
1 Tbsp. cooking oil
¾ cup diced onion
1 lb. Great Northern beans, canned
1 qt. chicken broth
one 4 oz. can of green chilies, chopped
½ Tbsp. Oregano
1 Tbsp. Cumin
1 tsp. salt
½ tsp. cayenne pepper
1 clove garlic, minced


In a 5 qt. Dutch oven; brown chicken breast cubes in oil with onion over medium heat. Add the rest of ingredients; cover & simmer for 45 minutes. Ladle 1 cup servings into soup bowls. Serve hot with crackers or corn bread muffin

Nutritional Facts:

  1. Kcal 193.6

  2. Protein 21.7 grams

  3. Carbohydrates 17.7 grams

  4. Dietary fiber 3.76 grams

  5. Total fat 3.94 gram

Pork Tenderloin with summer fruit


1 tsp. paprika
1 tsp. ground cumin
1tsp. dried oregano
¾ tsp. salt
1 (1-pound) pork tenderloin finely trimmed
2 tsp. olive oil
1 shallot, finely chopped
2 garlic cloves, minced
2 nectarines, pitted and diced
2 plums, pitted and diced
1peach, pitted and diced
1 Tbsp. chopped fresh cilantro


  1. Preheat the oven to 450°F. Spray a large rimmed baking pan with olive oil nonstick spray.

  2. Combine the paprika, cumin, oregano, and ½ tsp. of the salt in a cup rub the spice mixture all over the pork. Put the pork on the pan and roast until an instant-read thermometer inserted into the center of the pork registers 160°F for medium, 30-35 minutes

  3. Meanwhile, heat the oil in a large nonstick skillet over medium high heat. Add the shallot and garlic; cook, stirring frequently, until softened, 1-2 minutes. Add the nectarines, plums, peach, and the remaining ¼ tsp. of salt. Cook, stirring occasionally, until the fruit softens slightly, 3-4 minutes. Remove the skillet from the heat; stir in the cilantro.

  4. Transfer the pork to a cutting board and cut into 8 to 12 slices. Serve with the fruit.

Nutritional facts:

  1. 229 cal

  2. 7 g fat

  3. 63 mg cholesterol

  4. 483 mg sodium

  5. 18 g carbohydrates

  6. 3 g fiber

  7. 24 g protein

  8. 22 mg calcium

Mashed Cauliflower

1 medium head cauliflower

1 tablespoon cream cheese, softened

1/4 cup grated Parmesan

1/2 teaspoon minced garlic

1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)

1/8 teaspoon freshly ground black pepper

1/2 teaspoon chopped fresh or dry chives, for garnish


Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes or, until well done. Drain well; do not let cool.

In a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives

Roasted Root Vegetables with herbs


2 carrots cut into chunks
2 (10 oz.) red potatoes, scrubbed and cut into chunks
1 white turnip, peeled and cut into chunks
1 shallot, peeled and quartered
4 Tbsp. olive oil
1 Tbsp. chopped fresh rosemary
1 Tbsp. chopped fresh thyme
¼ tsp. salt
¼ tsp. freshly ground pepper


  1. Preheat the oven to 400°F.

  2. Combine the carrots, potatoes, turnip, and shallot in a large nonstick roasting pan; drizzle with the oil and sprinkle with the rosemary, thyme, salt, and pepper. Spread the vegetables evenly in the pan

  3. Roast, stirring occasionally, until the shallots are caramelized and the vegetables are browned and tender, about 40 minutes.

Nutritional Facts:

  1. 119 calories

  2. 5 g fat

  3. 0 mg cholesterol

  4. 177 mg sodium

  5. 19 g carbohydrates

  6. 3 g fiber

  7. 2 g protein

  8. 32 mg calcium


Sweet Treats

No-Bake Nutrition Bar


132 grams chocolate protein whey
½ cup dry oats
1 cup non fat dry milk
½ cup oat flour
5 Tbsp. natural peanut butter
1 tsp. vanilla
½ cup water (amount depending on what type of protein is used)


Spray an 8x8 baking dish with non stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix. The mixture will be crumbly and dry. Add water and vanilla. Using a wooden spoon or rubber spatula, mix everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually or store in covered container between sheets of wax paper. Keep refrigerated.

Nutritional Facts:

197 calories
21 g protein
7.2 g fat
13.7 g carbohydrate
1.6 g fiber

Noah's Cheesecake

Take Low-Fat Graham Crackers and crumble in Juice Glass top with Fat-Free Sugar-Free Cheesecake Pudding with Mixed Berries (I like Strawberries and Blueberries) and then top Cool Whip Free!

Chocolate Chip Cookies

3/4 cup rolled oats
1 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup butter, softened
1/4 cup canola oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup dark chocolate chips

Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.

Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.

Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Source: Healthy Superbowl Secrets

Chloe's Banana and Protein Smoothie

1 banana (potassium, fiber)
1 cup of skim milk (calcium, protein)
20 - 30g of protein powder (any flavor)
1 tbsp raw cocoa powder (antioxidant and magnesium)
1 tbsp raw honey (optional)
1 tbsp flaxseed (source of omega 3’s)

Mix in a blender and ENJOY! Serves 1-2.

Source: Get Fit Fast

Chloe's Peach Tea Smoothie

2 cups fresh peaches
3 bags of green tea
1 cup water
1, 5 1/2-oz can peach nectar, chilled
2 cups Greek, low sugar peach yogurt

Several hours before serving, place fruit in a freezer container, and freeze. Brew tea bags in 1 cup water. Allow to steep five to ten minutes longer than called for; then remove tea bags, cool the liquid and chill well. To serve, in blender or large food processor combine the brewed tea, peach nectar, peaches and yogurt. Mix well and place in 4 chilled serving glasses. Serve right away and ENJOY! Serves 3-4.

Source: Eat MORE, Lose MORE

Oatmeal Cookies

10 packages High Fiber instant Oatmeal
Add 5 cups of skim milk, raisins, walnuts, cinnamon, log cabin sugar free syrup.

Mix all ingredients together. Wait 45 minutes to an hour for the oatmeal to set up and become less gooie. Roll oatmeal into balls and place balls onto cooking sheet. Bake for 15-25 minutes at 350 degrees.

Source: Happy New Year

Peanut Butter Protein Muffin

1/3 cup plus 2 tsp self-rising flour
1 Tbsp Splenda
1/4 cup skim milk
1 egg, slightly beaten
3 Tbsp chunky peanut butter
1 tsp butter
6 Tbsp protein powder

Preheat oven to 400°. In a large bowl mix flour and sugar. Add remaining ingredients and stir until combined (batter will be lumpy). Do not beat or over mix. Spray muffin pan with nonstick cooking spray or use baking cups. Fill each with an equal amount of batter (about 2/3 full). Bake for 20 minutes or until golden brown. Makes 6 servings

Per serving: 125 calories, 5.7g fat, 31g carb, .08g fiber, 7g protein

Source: Working Out Around the House

Pinto Bean Fudge


Serves/Makes: 8 | Difficulty Level: 3 | Ready In: 30-60 minutes


2/3 cup canned milk (or light cream)

1-1/2 cup Mini marshmallows

1-1/2 cup Strained pinto beans

1 teaspoon Vanilla

1-2/3 cup Sugar

1/2 cup Nuts

1-1/2 cup Chocolate chips


Combine sugar and milk in kettle. Boil 5 minutes, stirring constantly. Add remaining ingredients and stir until marshmallows melt. Pour into buttered pan; cool and cut into squares.

Recipe Location:

Raspberry Trifle

1 pkg. white angel food cake mix
1 1/4 cups cold water
2 cups boiling water
1 pkg. sugar-free raspberry-flavored gelatin
2 pkg. frozen sweetened raspberries, thawed
2 to 3 containers red raspberry yogurt (99% fat free)

Bake and cool cake as directed for angel food pan. Tear cake into about 3/4" pieces. Pour boiling water on gelatin in large bowl; stir until gelatin is dissolved. Add raspberries. If desired, remove several raspberries and reserve for garnish. Refrigerate gelatin mixture about 15 minutes or until thickened but not set. Layer half each of the cake pieces, gelatin mixture and yogurt in 3 quart glass bowl; repeat. Garnish with reserved raspberries. Refrigerate at least 2 hour until firm. Cover and refrigerate any remaining dessert.

Source: Valentine's Day!!!

Low Fat Chocolate Cake

Blend 1 devil’s food chocolate cake mix and a 12 oz. Diet Coke in a large bowl until moistened. Beat by hand with a whisk for 2 minutes. Spread mixture in a greased 13×9 inch pan and bake at 350°. Bake for 30 to 35 minutes. Allow to cool 10 to 15 minutes. If desired, top with fat-free Cool Whip and a strawberry. This dish makes 12 servings.

Per Serving: 160 calories, 2.5g fat, 35g carbohydrates, 1g fiber, 2g protein

Source: Working Out Doesn't Have to Be a Chore

Low Fat Blueberry Muffins


16 oz. whole wheat pastry flour

Sweet Dream Pizza


1 pkg. Pillsbury Slice and Bake sugar cookie dough
18 oz. light cream cheese (softened)
12 oz. light cool whip topping
3 cup powdered sugar
1 can pineapple rings, drained
3-4 kiwis peeled and sliced
1-2 cups strawberries, sliced
4 Tbsp. Hershey’s light chocolate dessert topping


  1. Roll cookie dough evenly onto 13 in. round pizza pan to form the cookie crust.

  2. Bake the cookie crust for 12 minutes at 350 degrees Fahrenheit.

  3. In a large mixing bowl, combine cream cheese, cool whip, and powdered sugar and stir until well mixed.

  4. After the cookie crust has cooled completely spread the entire mixture evenly onto the cookie crust.

  5. Add the pineapple, kiwi, and strawberries evenly to the top of the pizza.

  6. Finally drizzle the chocolate topping lightly over the top of the entire pizza.

  7. Slice in squares or wedges and serve immediately.

Nutritional Facts:

  1. Kcal 485

  2. Protein 4.2 grams

  3. Cho 87 grams

  4. Sugar 17.8 grams

  5. Fat 14 grams

  6. Vitamin C 55 milligrams