Spicy Avocado and Chickpea sandwich


1 ripe avocado
1 can chickpeas
spicy mustard
Sandwich thin


Drain and rinse the chickpeas. Put the avocado into a bowl and mash. Add the mustard to your liking, I used a tablespoon, and pepper. Add in the chickpeas and stir to make it even. Place on your sandwich thin and enjoy!

Serves 4 people

149calories7g fat7g fiber6g protein0g sugar21g  carbs
**Nutritional information does not include the calorie info for a sandwich thin

Shredded Brussels Sprouts


1 package of Brussels Sprouts
2 tbsp olive oil
2 tbsp butter (sub olive oil if you don't want butter)
cayenne pepper
garlic powder


Wash and pull off any bad leaves on the brussels sprouts. Cut the ends off and slice in half. Chop each half into fourths thus shredding the sprout. Heat up the butter and oil in a saute pan. Once the butter has melted add in the shredded sprouts. Saute them until tender. Add the salt, pepper, cayenne pepper, and garlic powder towards the end. I did not measure my spices. I just throw them in until it tastes good. A little bit at a time. You can always add more! Toss this deliciousness over pasta, rice, quinoa, or use as a side. You can get away with less oil and butter when it's a side dish. Enjoy!



1lb ground beef drained and rinsed
1 can dark red kidney beans
1 can black beans
1 can great northern beans
1 can chili beans
2 15oz cans tomato sauce
2 packets of chili seasoning
1 cup water


Cook ground beef and drain and rinse it. You must do that or the calorie count will not be correct. Place the ground beef back into the pan and add the seasoning. Heat for about a minute to release the flavors in the seasoning. Place the ground beef along with all the other ingredients into a crockpot or a large soup pot and simmer until hot or several hours in the crockpot. The longer it cooks the better developed the flavors will be. Serve with 2% shredded cheddar cheese.

Serves 12 people at 1 cup each

210 calories
14g fiber
3g fat
9g protein
5g sugar

Taco Soup


1lb ground beef drained and rinsed
1 jar of Pace Picante Salsa
1 can corn
1 can dark red kidney beans
1 can black beans
1 can great northern beans
1 large can or two small cans of Rotel
1 packet of powdered ranch dressing
2 packets of taco seasoning


Cook ground beef and drain and rinse it. You must do that or the calorie count will not be correct.  Add 1/3 cup of water to the ground beef and the taco seasoning packets. Cook until a thick sauce forms. Place the ground beef along with all the other ingredients into a crockpot or a large soup pot and simmer until hot or several hours in the crockpot. The longer it cooks the better developed the flavors will be. Serve with 2% shredded cheddar cheese and/or low-fat tortilla chips.

Serves 12 people at 1 cup each

179 calories
14g fiber
2g fat
9g protein
7g sugar

Peach Mango Sorbet


1 cup frozen Peaches
1 cup frozen Mango
1/4 cup Orange Juice


Place all the ingredients in a food processor or blender and blend until smooth. Serve with sugar cones or in a bowl.

Serves 4

40 calories
1g fiber
0g fat
1g protein
7g sugar

Whole Grain Banana Pancakes


1 banana
1 large egg
1/2 cup 1% milk
1 cup whole grain pancake mix


Smash the banana until there are no large pieces. Add the egg and mix well. Add the milk and the pancake mix. Mix well and let it sit while the griddle warms up to 325 degrees. Place 1/3 cup of the batter on the griddle and cook until bubbles form then flip.

Serving size: 1 pancake
Makes 9 pancakes

67 calories
2g fiber
1g fat
3g protein
3g sugar

Blue Jack BBQ Pulled Chicken


1lb boneless skinless chicken breast
1 bottle Blue Moon Ale
1 cup Jack Daniel's BBQ sauce
1 small yellow onion
2 cloves of garlic

Set your slow cooker on low. This will cook 8-10 hours. Pour the beer into the slow cooker. Place the chicken into the cooker. Slice the onion and then cover the chicken with them. Dice the garlic and place into the cooker. Pour the bbq sauce over the top. Let it cook until the meat is tender and pulls apart easily. 

Serves: 6

176 calories
0g fiber
0g fat
15g protein
13g sugar

Three Ingredient Pumpkin Muffins


1 box spice cake mix
1 extra large egg
1 15oz can pure pumpkin


Preheat oven to 350 degrees. Spray two muffin tins with non-stick cooking spray except for two muffin cups. With a whisk mix together the pumpkin and egg. Add in the cake mix. Use a small ice cream scoop and place one scoop into each cup. Bake for 15 minutes.

Makes 20 muffins

108 calories
1g fiber
2g fat
1g protein
12g sugar

Spicy Tuna Egg Salad


1 5oz can of solid white Albacore tuna in water
1 extra large hard boiled egg
1 tbsp wasabi mustard
1 tbsp sweet relish
salt and pepper to taste


Drain your tuna and dump it into a bowl. Using a fork break it up. Finly dice your egg and add it to the tuna. Add in the mustard and relish and mix. Taste and then add in salt and pepper.

Eat this with a toasted piece of 35 calorie bread, top a salad with it, or eat it plain. It is delicious and a MUCH lighter version of your typical tuna salad recipe. It has a whopping 33g of protein so it will keep you full for a long time!


Calories: 235
Fat: 7g
Fiber: 0g
Sugar: 4
Protein: 33g

Tofu Banh Mi

for tofu—
1 lb extra firm tofu (I liked the sprouted tofu)
2 tbsp tamari (or soy sauce)
1 tbsp sesame oil
1 tbsp rice vinegar
2 tsp maple syrup (Use pure maple syrup)
1/4 tsp ground ginger
pinch red pepper flakes
pinch of sea salt

for sandwich assembly—
4 sandwhich thins or any low calorie bread of your choosing
broccoli slaw
thinly sliced red onion
fresh cilantro, torn
2 cucumbers, thinly sliced lengthwise
sweet chili sauce

Preheat oven to 400 degrees and cover a sheet tray with tin foil sprayed with cooking spray.
In a large dish, whisk together the tamari, sesame oil, rice vinegar, ginger, salt, red pepper flakes and maple syrup. Slice tofu into 4 slices and drench in sauce. Lay each piece of tofu flat on the tin foil then bake for 30 minutes, flipping each slice midway through.
After tofu has been baked, prepare sandwiches. Put 1tbsp of sweet chili sauce on the bottom of your bread. Place 1 slice of tofu on top. Put the cucumber on top of the tofu so that it doesn't slide off. Pile on the broccoli slaw, onion, and cilantro and top with the other slice of bread.
45 minutes

206 calories (without the bread of your choosing)
4g fiber
7g fat
12g protein
13g sugar

Broccoli Cheddar Soup


4 cups broccoli cut into bite sized pieces
4 cups water
4 chicken bouillon cubes (I used GMO free concentrated chicken stock packets from Meijer)
1 1/4 cups milk ( I used 1/2% milk from Meijer)
1 can of 98% fat free cream of chicken soup
2 tablespoons cornstarch
1/4 cup cold water
10 ounces of 2% cheddar cheese, shredded ( I used Sargento 2% colby-jack cheese)
1 carrot, shredded

  1. Simmer broccoli in the chicken broth until tender. 

  2. Leave broccoli and broth on stove on lowest setting. 

  3. Add shredded carrot. 

  4. Add the milk and soup to the soup. Mix cornstarch and water and add to soup. 

  5. Mix cornstarch and water and add to soup. Simmer until thickened. 

  6. Add shredded cheese and simmer just until melted.
Serves 4 at 1.5 cups

255 calories
4g fiber
9g fat
16g protein
5 grams sugar

Now, if you have different milk or you have higher fat cheese it will change the nutritional information. I used a little 1% milk because I needed to use it up and I used a little full fat cheese to use it up so mine was 360 calories when I ate it yesterday. It was nice and filling and because you have calories to spare you can pair it with bread or crackers for dinner or it makes a wonderful lunch. I hope you make it! It's delicious!

Crockpot Banana Bread Steel Cut Oats


1/2 cup steel cut oats
2 cups water
1 cup low-fat milk
pinch of salt
1 banana
dash of cinnamon


Place the oats, water, milk, and salt into a heat proof bowl. I used a ceramic bowl and it worked great. Stir so that everything is combined. Place the bowl into your crock pot. Fill the crock pot up with water so it reaches half way up the bowl that you inserted. Place the crock pot lid and turn on low. This cooks for 8-10 hours so it is perfect for overnight cooking so you have hot oatmeal waiting for you when you get up. This lasts at least 3 days in the fridge and is yummy as a leftover. Mash the banana in a bowl, add 3/4 cup of oatmeal and the cinnamon. Stir together to combine and enjoy! 

Servings: 3
Serving size: 3/4 cup
Calories: 83 -Oats only 173 -includes the banana
Fiber: 1g-Oats only 4-includes the banana
Fat: 2g
Protein: 4g-Oats only 5-includes the banana
Sugar:4g-Oats only 16g-includes the banana


I made this by dicing up an apple and throwing it in with the oatmeal to cook. I also added 1tsp of vanilla extract and some cinnamon to the pot. The next morning I swirled in brown sugar but you of course can use any sweetener you desire as the apples don't sweeten it as much as the banana does.