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Easy Recipes


Chicken Sun Dried Tomato Pasta


2 Breasts of Chicken

1/3 box Green Lentil / quinoa Pasta

1/3 box Purple pasta

½ bag of Brown Rice Penne Pasta

1 jar of Sun Dried Tomatoes (Trader Joes)

¼ bag of Roasted Pine Nuts (Trader Joes-Pignolas)-Optional

4 cloves of Garlic-Minced

Extra Virgin Olive Oil

*Boil the Brown Rice Penne Pasta for 1 minute, then add the Purple pasta and the Green Lentil and Quinoa pasta and continue to cook for 8 minutes.  Remove immediately, drain and rinse with cool water to stop the cooking (or it will get mushy DO  NOT OVER COOK)! Drizzle oil over pasta and mix, til pasta is coated (This will make leftovers more enjoyable).


*Boil chicken for 15-20 until cooked through (white center). Cool Chicken until you can handle it, and then shred the Chicken (this can be done the night before if you’d like). 


*Place 3 Tbls of Olive Oil in Saute pan and heat on medium heat, then throw in the minced garlic til golden.  Then toss in the entire jar (oil included) of the sun dried tomatoes (you may cut them if you like smaller pieces), stir with the garlic occasionally until heated through.  Toss in the Pine nuts and stir, then toss in the chicken.  At this point more oil may be added until all the chicken is coated, Toss in the pasta and Serve.  There should be enough for quite a few meals. 

Recipe Cards here:

Lean Hamburger Mix


1lb of 93/7% or leaner Ground Beef

Asparagus/Mushrooms/Onions—whichever veggies you choose and as many as you’d like!

2 cups uncooked Brown Rice  ( Or white if need be)


Cook rice according to package directions. Saute/Cook Ground Beef, rinse well, set aside!  IN THE SAME PAN sauté onions til soft, add veggies and cook til done (if using broccoli or greens, you may want to steam first), add hamburger, mix then serve:

 1cup brown rice on bottom, Hamburger mix with veggies on top!













Tomato-Basil Pasta


1 Package Brown Rice pasta (Fusilli or Penne Pasta)

2 Chicken Breast (Boiled and Shredded)

6-8 Tomatoes Chopped

Basil De-Stemmed (Entire Clamshell package from Trader Joes)

¾ Bulb of Garlic (Minced)

Olive Oil

1 Bunch Green Onion (optional)

Mrs. Dash and Salt to taste


Cook Brown Rice pasta according to package (DO NOT overcook), Drain and Rinse with cool water to stop the cooking.  Boil Chicken, Cool and Shred.  Chop Tomatoes, De-Stem and chop Basil, Mince the Garlic.  Add 2 TBLS of Oil to pan, and brown the garlic, add Basil & Green onion until soft, then tomatoes, stir while heating.  Then add shredded chicken, once all heated through, add pasta, if dry, drizzle olive oil to coat, then serve.  This should be plenty for several meals.

Renee’s High Fiber

Bean and Cheese Burrito

1 Whole Wheat Flax Seed Tortilla

½ cup Refried Beans (regular or black)

Optional Toppings:

Lettuce-the greener the better (as much as you want)

Tomatoes (as much as you want)

Low-Fat cheese of choice (up to ¼ cup) OR Avocado (1/4 of a small avocado)

Chopped Onions (A boat load for all I care)

Hot Sauce (whatever your taste buds can handle)

Salsa (as much as you like)

Cilantro (as much as you like)


Lay out your tortilla, place your ingredients, roll and eat!


Hamburger Bowl

93/7 Ground Beef

Optional Toppings:

Lettuce (A Boat Load for all I care)

Tomatoes (see lettuce amount)

Onions (Plain or grilled—as much as you want)

Mushrooms (raw or sautéed—as much as you want)

Bacon (1-2 slices)

Cheese of choice (1 slice)

Any veggies you would like to add that are on your Healthy foods list, you may have as much as you want of those!


Combine together in a bowl and eat!

Lean Mean Spaghetti


1/2  Pkg. of Brown Rice Spaghetti

1lb. of Lean Ground Beef (the leaner the better)

1 Jar of Favorite Spaghetti Sauce (type of Marinara)


*Boil the Pasta, according to package directions.  Remove immediately, drain and rinse with cool water to stop the cooking (or it will get mushy DO  NOT OVER COOK)! Drizzle Olive Oil over pasta and mix, til pasta is coated (This will make leftovers more enjoyable).


Brown your ground beef, however, when it is finished being browned, make sure you drain and rinse, several times to make as lean as possible.  This rinse cannot be skipped!  Place in a saucepan with Marinara Sauce.


Heat up your favorite Marinara Pasta Sauce in a sauce pan on low and simmer a few minutes.

Peppers & Polska


1 Pkg of Turkey Polska Kielbasa (5g Fat) (sliced into thin rounds)

1 Yellow or Sweet Yellow Onion (Chopped into Medium Slices)

1-2 Bell peppers (Your Favorite Color-Chopped into Medium Slices)

Olive Oil


Put 3 TBLS of Olive oil in pan with Chopped onion & Bell Peppers, stire to coat with oil and heat on Medium until tender, add Polska Kielbasa and mix in with onions and peppers.  Heat until heated through (about 5-7 min).

Devine Overnight Oats


(1:1 Oats to Liquid)


1 Cup Oats

1 Cup Milk – I recommend Vanilla Almond Milk (or Coconut Milk)

½ Cup of Strawberries, Blueberries or Bananas (smashed up)

½ Scoop of Vanilla Protein


In a deep bowl, Mix Oats, Milk and Fruit Together AT NIGHT. In the Morning, Microwave for 1 Minute (watch to make sure the oats do not overflow), before serving, add Protein, Mix and serve.


**If needed, you may add a little bit more milk in the morning if the oats are too dry.


A huge thank you to Carol, who took overnight oats a step further, and created this Smorgasbord of recipes:

Mason Jar Overnight Oats


For 1 Serving:  ½ Cup of Oats

                         ½ Cup Liquid of Choice


**Put in a Mason Jar, add your choice of seasoning, refrigerate overnight**



1)  To add Protein Powder, first dissolve in liquid of choice as if making a protein shake.

2)  Use real maple syrup…Not pancake Syrup

3)  For Yogurt, Greek whole plain works well

4) t=teaspoon, T=Tablespoon, C=Cup

Pumpkin Spice Latte                Blueberry Almond                Banana Blueberry                 

*Use ¼ C Milk                           1t Chia Seeds                       1t Chia Seeds             

½ C Coffee                                1/4t Cinnamon                     ½ t Vanilla Extract                  

2T Yogurt                                   1/4C Yogurt                          ½ Banana

1/2t Vanilla Extract                    ​¼ Banana                              ½ C Blueberries

1/4C Pumpkin Puree                 ¼ C Pineapple                     1 T Maple Syrup

1T Chia Seeds                           ¼ C Blueberries

1t Pumpkin Pie Spice               1T Almonds      

2 ½ t Honey

In am—top w/mini

choc chips

Lemon Almond                          Apple Cinnamon                 Carrot Cake                       

2T Chia Seeds                            ​2T Apple Sauce                   ¾ C Milk

Zest of Lemon                            1T Yogurt                             ¼ C Shredded Carrots

Juice of ½ Lemon                      ½ t Maple Syrup                  1T Maple Syrup

(or to taste)                                 ¼ t Cinnamon                      1t Cinnamon

1t Vanilla Extract                         In AM, top with                   1T Pecans

1/4t Almond Extract                                                                1T Coconut

2T Maple Syrup

In AM—Top with Almonds

Super Food                                Strawberry Banana               Elvis

½ C Blueberries                         1t Chia Seeds                        ¼ t Flax Seed

1T Chia Seeds                            ½ Banana                              1 t Chia Seeds

2t Flax Seeds                              ½ C Strawberries                  1 t Maple Syrup

½ t Cinnamon                             1T Maple Syrup                    2T Peanut Butter

1T Maple Syrup                                                                         ½ Banana

Gingerbread Cookie                 Strawberry Almond               Fruit & Cream

¾ t Cinnamon                            1T Chia Seeds                        2T Your Choice Jam 

¼ t Nutmeg                               1T Strawberry Jam                 1/4C Yogurt

1/8 t Cloves                               2t Honey                                  Fresh fruit of choice

1/8 t Ginger                              1T Almond Butter                  

2 pkg Stevia                              4 Strawberries           

2T Maple Syrup

Ground Turkey Hash

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