FoodiQueen

(1 serving) each serving provides 1 lean 3 condiments 2 greens 6 oz. Raw Salmon - lean 2 teaspoons savory lemon pepper Excalibur sauce - 1 condiment 5.0 oz. iceberg lettuce wedge 2 Tablespoons light wishbone blue cheese dressing - 1 condiment 2 tablespoons blue cheese crumbles- 1 condiment Grill or bake a piece of 6 oz. salmon then re weight and make sure its 5 oz. put the Excalibur sauce on right before you serve. The wedge salad is simple just weight out the wedge and pour the crumbles and dressing over the top. A simple meal quick meal but sometimes that's what we need.

( 1 serving ) each serving contains 1 lean 3 greens 2 1/2  condiments pizza crust 1/4 cup reduced fat mixed cheese = 1/4 lean 1/4 cup egg beaters = 1/8 lean 1 cup cauliflower rice= 2 greens topping 3 oz. shrimp =3/8 lean 1/4 cup low fat mozzarella= 1/4 lean 1/2 cup thinly sliced zucchini= 1 green 2 tablespoons sugar free BBQ sauce mixed with 1tablesppon teriyaki sauce= 1 1/2 condiments 1 table fresh chopped cilantro ( sprinkle this on after it is baked)= 1condiment I make my own crust recipe above but you can use the cauliflour foods pizza crust. ( their crust is 1/2 lean and 3 greens so no added veggies if you use theirs) I also make a big batch of crusts ahead of time then freeze for easy dinner prep. preheat oven to 350. I microwave my cauliflower rice for 2 minutes then put in a towel to squeeze out the excess water. mix in the egg substitute and mixed cheese with the cauliflower. spray non stick spray on parchment paper on ...

     ( 1 serving) Each serving provides  1 lean  3 greens 3 condiments  1 healthy fat 1 cup cucumbers -2 green 1/2 cup tomatoes -1 green  10 olives -1 healthy fat  2 teaspoons Newman’s own sesame ginger dressing - 2 condiments  1 tablespoon feta - 1 condiment  6 oz  grilled chicken breast- lean Sprinkle fresh cilantro 

2 servings  Each serving provides  1 Lean 3 greens  2 condiments  12 oz. chicken  1/2 cup Raos marinara  2 cups zucchini noodles  2 teaspoons taco seasoning  2 tablespoons fresh shaved Parmesan  Cut up your chicken and cook in a pan when it’s almost cooked sprinkle the taco seasoning and add the Raos. Stir then add the zucchini noodles and toss. Put on your plates. Top with 1 tablespoon fresh Parmesan on top of each.  Enjoy!!! 

1 serving  Each serving provides  1 fueling  1 condiment  Put the hot cocoa mix in your coffee cup; mix 2 tablespoon boiling hot water and stir to make a paste. Add the remaining required boiling water. (not cold like the directions tell you) I add some coffee also then add 1 tablespoon sugar free raspberry flavoring. Stir and add 1 tablespoon whip if you want. 

(1 serving) each serving provides 1 lean 2 greens 1 snack 3 condiments 2 cups romaine lettuce chopped ( 2 GREENS) 4 teaspoons + 1 tablespoon Cardinis Caesar lite dressing ( 1 HEALTHY FAT@ 2 CONDIMENTS) 1 tablesspoons fresh parmesan cheese ( 1 CONDIMENT) 1 ranch puffs ( 1 SNACK) 6 oz. grilled chicken breast ( 1 LEAN)

1 serving     Each serving provides  1 fueling  1 condiment  1 chocolate chip soft baked fueling- fueling Ice  6 oz. almond milk- 1 condiment  1 via coffee packet  Blend and enjoy

      ( 1 serving)  Each serving provides  1 fueling  3 condiments  1 hot cocoa fueling  1/2 teaspoon cinnamon  Pinch of cayenne  3/4 cup unsweetened almond milk  1 tablespoon whipped cream ( optional)  Mix all the dry ingredients in your mug. Heat the almond milk to the temperature you desire and slowly pour in your mug while mixing till all blended. Top with the 1 tablespoon whipped cream is you want. 

                                            ( 1 serving) each serving provides 3 greens 1 healthy fat 1 condiment 2 oz. leaner protein  weight out your cucumber using the vegetarian conversion chart. ( 5.49 oz.  equals 3 greens) I left some of my cucumber peel on because I like the looks of it better. Cut it in 1/2 and using a spoon scrape out the seeds. Spread 1 lite laughing cow cheese of your choose on each 1/2 of the cucumber boat. sprinkle with some black pepper. add 1/2 tablespoon per side with blue cheese crumbles ( 1 tablespoon = 1 condiment.) Top each 1/2 with 1 oz. turkey lunch meat. Put both halves together and pack in a ziplock bag for later. each as an open face cucumber sandwich and enjoy. Remember I only used 2 oz. of the 6 oz...

red pepper alfredo sauce recipe  ( 2 servings - 3 condiments, 1 green) Each serving  1 1/2 condiments  1/2 green  1/4 cup Classico lite alfredo white sauce 1/2 cup roasted red pepper blend in a blender to how mixed you want it. you will have enough sauce for 2 pizzas

(Spaghetti squash crust slightly adapted from Sandy’s Kitchen  ) (Makes 1 serving) Each serving provides 1 lean 3 greens 2 1/2 condiments pizza crust recipe (1 serving- 1 condiment, 2 greens, 1/4 lean) 1 cup cooked spaghetti squash ( make sure to squeeze out as much water as possible after it is cooled off) 2 tablespoons egg beaters 1/4 cup reduced fat shredded mix cheese 1/2 teaspoon McCormick  sundried tomato basil seasoning       mix all together. Spray a parchment paper on a cookie sheet with pam or non stick spray. form a pizza round as thin as possible but no holes. It will be about 12 inches. bake @ 350 for about 25 minutes; flip and cook another 10 minutes. red pepper alfredo sauce recipe ( 2 servings - 3 condiments, 1 green) 1/4 cup Classico lite alfredo white sauce 1/2 cup roasted red pepper blend in a blender to how mixed you want it. you will have enough sauce for 2 pizzas after you make the crust top...

Makes 1 serving  Provides:  1 lean  3 green  3 condiments    3 eggs  2 tablespoons reduced-fat parmesan cheese 1 tablespoon parsley  1 garlic clove  1/8 teaspoon salt  1/8 teaspoon pepper  1 cup thinly sliced zucchini  ½ cup scallions   mix all together and bake for 25 minutes @ 350 in a non stick sprayed casserole dish. Great for a breakfast lean and green meal.

This recipe makes 4 servings Each serving provides 1 leaner 1 healthy fat 1/4 green 3 condiments 36oz. (raw weight) chicken breast 1/4 tsp salt 1/2 tsp pepper 1 cup chicken broth (with less than 1 gram of carbohydrates per 1 cup serving) 2 tbsp. lemon juice 1 tbsp. minced garlic 1/4 tsp crushed red pepper flakes 2 tsp olive oil 1/2 cup green onion 1 tbsp. butter 1/4 cup cashew milk 2 tbsp. parsley 1/2 wedge lite laughing cow  Using a mallet, pound down the chicken breasts/thighs into ½ inch thickness. Sprinkle a pinch of salt and pepper on both sides of the chicken. In a 2 cup measuring cup or a small bowl, combine the chicken broth, lemon juice, garlic, and red pepper flakes. Position a rack in the lower third of the oven and preheat the oven to 375ºF. Heat the olive oil in a large oven-safe skillet over medium high heat. Add the chicken and allow to brown on both sides for 2-3 minutes per side. Don’t worry if the chicken isn’t cooked completely, we’ll finish it in the oven. Remo...

( 1 serving) each serving provides 1/2 lean 1 fueling 2 1/2 condiments 1 herb biscuit fueling 1 egg white 2 tablespoons water 1/4 teas. baking powder 2 oz. leaner taco meat 1/4 cup low fat mixed cheese 1 tablespoon salsa 1 tablespoon sour cream mix the herb biscuit with 1 egg white , 2 1/2 tablespoons water and 1/4 teas. baking powder. Mix well. I had the extra large muffin tins so spray one compartment with non stick spray then put the biscuit mixture in there. add in the middle of that 1 oz. leaner 97 % taco meat. then 1/2 of your cheese then the other 1 oz. taco meat then add the remaining cheese on top. bake at 350 for 10 minutes. remove from muffin tin and top with 1 Tablespoon sour cream and 1 tablespoon salsa.

Makes 4 servings Each serving provides: 1 leanest 2 healthy fats 3 green 3 condiments   2 ½ pounds shrimp (raw weight) 5 ½ cups zucchini ½ cup green onion 2 cloves garlic 1 tablespoon soy sauce 1 tablespoon sesame seeds 2 tablespoons teriyaki sauce 2 tablespoons + 2 teaspoons vegetable oil 1/8 teaspoon salt ¼ teaspoon pepper     1. In a large bowl, combine garlic, soy sauce, sesame seeds, teriyaki sauce and oil. Marinate shrimp in this mixture for 10 minutes. This gives you enough time to prepare the other ingredients. 2. Heat the oil in a skillet over medium-high heat. Drain the shrimp from the marinade and cook for 2 minutes in the skillet, flip, and cook for 1 more minute before putting aside in a plate. 3.  In the same skillet. Add minced onion and zucchini noodles and cook until just cooked but still crunchy, about 2 minutes. Season with salt and pepper and add the remaining ma...

Got picky eaters that don’t like their veggies. I have some clients that refuse to eat their greens but will drink this. Try this; homemade V8 I also after it is cooled and blended well; I strain it to get the bigger chunks out.  

  ( 1 serving)  each serving provides 3/4 leaner; 1/4 lean 3 greens 3 condiments   mix everything together in a bowl 4 oz. shredded chicken breast -3/4 leaner 1/4 cup light asiago romano alfredo classic sauce- 3 condiments 1/2 cup shredded zucchini- 1 green 1 cup spaghetti squash -2 greens 1/4 cup reduced fat cheese - 1/4 lean   put in a baking dish and top with the 1/4 cup mixed reduced fat cheese blend.- (1/4 lean) bake till bubbly about 20 minutes at 350.

( makes 2 bagels) each serving provides 1 fueling 1/7 lean 3 condiments 1 healthy fat ( 1 wedge of Swiss laughing cow cheese) ingredients 1 mashed potato fueling ( either flavor will work) 1 tomato basil soup fueling 4 egg whites or 1/2 cup egg white substitute 2 tsp. baking powder 1 tsp. drained sun dried tomatoes ( If you use the sun dried tomatoes in oil make sure to drain; also 1/2 teaspoon per bagel = 1 condiment per bagel.  ( If you use the dried ones pictured below and the ones I used in my picture; you get 1/4 cup = 1 green. that is for 2 bagel so divide that 1/4 cup between the 2 bagels.) Make sure you calculate with info depending on what tomatoes you are using. the above calculations are for the store bought tomatoes in oil. if using the dried ones subtract 1 condiment and add the 1 green for 2 bagels. In a bowl mix together 1 packet potato mix  (either flavor will work) and 1 packet tomato basil soup. To that add the egg wh...

 ( 4 SERVINGS) each serving provides 1 fueling 1/2 healthy fat 1 1/4 condiment 2 brownie packets 1 cinnamon cream cheese swirl packet 1 chocolate mint bar 1/2 teaspoon baking powder 6 tablespoons liquid egg substitute 1/2 cup unsweetened almond milk 1 tsp peppermint extract 1 teaspoon vegetable oil preheat oven to 350 mix all ingredients except the chocolate mint bar in a bowl till well blended. cut up the chocolate mint bar into pieces( divide it out evenly for 4 muffins.) Spray muffin pan with non stick spray. you only need to spray 4 compartments. divide your mix into the 4 sprayed muffin spots and top with your chopped chocolate mint bar pieces. bake for 15-20 minutes. let cool in pan then remove. Freeze very well . ENJOY!!!

( 6 servings)   each serving provides 1 leaner 1/3 green 2 1/3 condiments 1 healthy fat   6- 8 oz. chicken breast 1/4 cup almond flour 1 tsp salt 1/2 tsp. pepper 2 tbs. olive oil 2 cups chicken stock 1/2 cup sun dried tomatoes; drained 2 tbs. basil 1 cup unsweetened almond milk     spray slow cooker with cooking spray add olive oil to large skillet. Combine flour, salt and pepper. Dredge chicken in flour mixture and place in skillet. Brown chicken on each side about 2 minutes then place in the bottom of the slow cooker. Add chicken stock, sun dried tomatoes and basil. cook on low for about 4 hours or till chicken is cooked through completely. Add almond milk and serve.   I added 1 1/4 cup spaghetti squash to my plate and spooned some of the liquid over top.  breakdown with the added spaghetti squash   per serving 1 leaner 3 greens 2 1/3 condiments 1 healthy fat      ...

3 oz. lean steak per serving  Carbonara recipe below (Makes 4 servings) Per serving with Steak 1 protein serving 2 Greens 3 condiments 3/4 fat serving 6 cups spaghetti squash 1/2 tsp salt 2 slices turkey bacon, chopped 3 tsp olive oil 2 Tbs shallot 1 clove garlic 2 eggs 1/3 cup parmesan 1/2 tsp black pepper 1/4 tsp salt  chop up turkey bacon and cook till done. remove from pan and set aside. Reserve bacon dripping in pan and add the 3 teaspoons oil and sauté the shallots and garlic. Add the spaghetti squash and bacon sauté for 2 minutes at the most. Remove from heat. Beat the egg in a separate bowl and add most of the parmesan cheese reserving just a little for the finish dish. Toss this mixture in with the squash mixture till coated. add black pepper and salt. Put in your dishes and add the remaining little bit of reserved parmesan.

mini tortilla shell recipe (4 shells) Shells alone are 2 greens and 1/2 lean  1/2 cup cauliflower rice 1/2 cup shredded or grated zucchini 1/4 cup egg beaters 3/8 cup reduced fat mixed cheese 1/8 teaspoon southwest chipotle Mrs. dash preheat oven to 400 microwave cauliflower rice 2 minutes then cool and put in tea towel and squeeze out excess water. do not microwave zucchini put sprinkle with salt and let stand for 15 minutes then squeeze all the excess water out. Mix all the above ingredients together with the cauliflower  and zucchini and make 4 mini circles (1/3 cup) on a cookie sheet that has parchment paper that is sprayed with non stick spray.(picture above) bake for approximately 30 minutes. flipping 1/2 way.  You can use all cauliflower or part cauliflower and part  grated zucchini. In this picture I only had cauliflower.  bake off your tilapia ( I used the Costco pesto tilapia, 3.5 oz.) I chopped up 1/4  cup raw ca...

(Makes 4 servings) Per serving = 1 1/2 cups 1/3 protein serving 3 Greens 3 condiments 3/4 fat serving 6 cups spaghetti squash 1/2 tsp salt 2 slices turkey bacon, chopped 3 tsp olive oil 2 Tbs shallot 1 clove garlic 2 eggs 1/3 cup parmesan 1/2 tsp black pepper 1/4 tsp salt  chop up turkey bacon and cook till done. remove from pan and set aside. Reserve bacon dripping in pan and add the 3 teaspoons oil and sauté the shallots and garlic. Add the spaghetti squash and bacon sauté for 2 minutes at the most. Remove from heat. Beat the egg in a separate bowl and add most of the parmesan cheese reserving just a little for the finish dish. Toss this mixture in with the squash mixture till coated. add black pepper and salt. Put in your dishes and add the remaining little bit of reserved parmesan. Parsley just to garnish

Makes 2 servings 1 fueling 1/2 healthy fat ... 3 condiments 1 tropical fruit smoothie 1 Golden pancake 1/4 teaspoon baking powder 3 tablespoon liquid egg substitute 1/4 cup unsweetened almond milk 1 teaspoon olive oil 1 teaspoon poppyseed 1 teas lemon extract   Mix all together well and bake in sprayed donut pan for 15 at 350.

(4 servings) Each serving  1 fueling 2 healthy fats 3 condiments   2 cinnamon cream cheese swirl cake 2 golden pancake  1/2 teaspoon cinnamon 1/2 teaspoon baking powder 2/3 cup unsweetened almond or cashew milk 2 tablespoons unsalted butter melted 3 tablespoons liquid egg whites; divided 1 1/3 oz. pecans, chopped cooking spray 1/4 cup light cream cheese, softened 1-2 packets zero calorie sugar substitute 1/2 teaspoon vanilla extract   preheat oven to 350 in a bowl; combine the cinnamon cream cheese swirl cake, and golden pancake, cinnamon and baking powder. Stir in the milk, melted butter, and 2 tablespoons of the liquid egg whites till well combined; fold in pecans. Divide batter into 4 lightly greased donut tins, reserving some to top each muffin after the filling is on. Mix the cream cheese, sugar substitute, vanilla and remaining 1 tablespoon of egg whites together in a separate bowl. ...

Makes 2 servings 1 fueling 1/2 healthy fat ... 3 condiments 1 vanilla shake 1 Golden pancake 1/4 teaspoon baking powder 3 tablespoon liquid egg substitute 1/4 cup unsweetened almond milk 1 teaspoon olive oil 1 teaspoon poppyseed 1 teas lemon extract 1 teaspoon lemon zest Mix all together well and bake in sprayed donut pan for 15 at 350.

(Makes 4 servings) Per serving 1/3 protein serving 2 Greens 3 condiments 3/4 fat serving 6 cups zucchini noodles 1/2 tsp salt 2 slices turkey bacon, chopped 3 tsp olive oil 2 Tbs shallot 1 clove garlic 2 eggs 1/3 cup parmesan 1/2 tsp black pepper 1/4 tsp salt  chop up turkey bacon and cook till done. remove from pan and set aside. Reserve bacon dripping in pan and add the 3 teaspoons oil and sauté the shallots and garlic. Add the zucchini spirals and bacon sauté for 2 minutes at the most. Remove from heat. Beat the egg in a separate bowl and add most of the parmesan cheese reserving just a little for the finish dish. Toss this mixture in with the zucchini mixture till coated. add black pepper and salt. Put in your dishes and add the remaining little bit of reserved parmesan.

             3 servings ( each serving is 2 muffins) Each serving ( tuna melt only) 1 lean  2 condiments  (No additional healthy fat required ) 1 added a salad for my greens to make this a complete lean and green meal 2 cup lettuce 1/2 cup peppers 2 tablespoon Bolthouse chucky blue cheese dressing  Total count for complete lean and green  1 lean  3 condiments  3 greens  7 oz. tuna 3 tablespoons light mayo 1/4 cup lite sour cream 2 eggs 1 1/2 cups reduced fat cheddar  1/4 teaspoon salt  1 teaspoon parsley  In a medium bowl mix all ingredients together. Divide into 6 presprayed with non stick spray muffin tins. Each muffin tin will get approximately 4 tablespoons each.  Cook at 350 for 25 minutes  You can broil the top just a bit if you want

1 serving            Each serving             1 fueling             1 condiment  Dark chocolate shake Ice  Water 1-2 tablespoons sugar free orange syrup  Blend and enjoy I vote for the lower calorie chocolate orange treat then the typical one.