Pre-made Smoothies

Banana Blueberry: 1 large banana, 2 cups blueberries, 2 cups spinach

Pineapple Blueberry: 1/2 banana, 1 1/2 cups pineapple, 1/2 to 3/4 cup blueberries, 2 cups spinach

Kiwi Watermelon: 1 sliced kiwi, 1 cup diced watermelon, 1 cup grapes, 2 cups spinach

Banana Berry: 2-3 cups mixed berries, 1/2 large banana, 2 cups spinach

Melon Berry: 1 cup melon, 1 1/2 cups mixed berries, 2 cups spinach

Pineapple Banana: 1 large sliced banana, 2 heaping cups pineapple, 2 cups spinach

Put in quart freezer size bags. Blend with 1 cup of liquid each morning for a yummy tasting smoothie;)

Berry Wafflewich

1 whole wheat toaster waffle

1/2 tbsp peanut butter 

1/4 C slightly crushed blueberries, blackberries, or raspberries

Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.

Found online (30 day meal plan)

Giant Omelet Scramble

1 egg

5 egg whites

3 tablespoons instant potato flakes

3 tablespoons water

1 tablespoon finely chopped onion

pinch of ground black pepper

1/2 small tomato, seeded, chopped, and drained of excess juice

1 heaping tablespoon low-fat feta cheese crumbles

In a bowl, whisk together the egg, egg whites, potato flakes, and water.

Coat a skillet with cooking spray and heat over medium heat. Add the onion and pepper. Cook for 1 minute. Reduce the heat to medium-low.

Add the tomato to the egg mixture. Pour into the skillet. Lightly stir until the egg mixture begins to set.

Cook without stirring for 2 minutes, or until the eggs start to look firm. Using a spatula, flip the omelet.

Add the cheese and fold the omelet in half. Cook for 30 seconds. Flip and cook for 30 seconds longer.

Found online (30 day meal plan)

Lean Eggs and Ham

2 eggs

1 slice canadian bacon, diced 

1 slice tomato, chopped

Stir 2 eggs with a fork until white and yolk are well blended. Add the remaining ingredients. Nuke for 2 minutes and 30 seconds or until the eggs are firmly set.

Found online (30 day meal plan)

Don't-Get-Fat French Toast

1 large egg plus 1 large egg white

3/4 C canned fat-free evaporated milk

1 tsp vanilla extract

8 slices Pepperidge Farm Raisin Cinnamon Swirl bread

1 tsp confectioners' sugar

In a wide dish, beat the egg and egg white with a fork until smooth. Stir in milk and vanilla.

Set a griddle or large skillet over medium-high heat until hot (about 2 minutes). Remove pan from heat and coat with cooking spray; turn heat to medium and return pan to burner.

Dip the bread into the egg mixture to saturate. Lift out, letting excess drip off before placing on griddle. Cook until browned and cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted confectioner's sugar.

Found online (30 day meal plan)

Loaded Vegetable Omelet

3 eggs, well beaten

2 tablespoons chopped green bell pepper

2 tablespoons chopped tomato, seeded 

2 tablespoons presliced fresh mushrooms

salt and black pepper to taste

Heat a large skillet coated with olive oil cooking spray over medium heat.

Add the eggs, allowing them to cover the bottom of the pan.

Cook for 3 minutes, or until the bottom begins to set.

When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black pepper.

Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.

Found online (30 day meal plan)

Belly-Stuffing Peanut Butter Oatmeal

2 C old fashioned oats

2 tsp cinnamon 

2 eggs

2 C vanilla soy milk

1 C water

4 tbsp natural peanut butter

2 tbsp agave syrup

Whip it up Preheat oven to 375 degrees F. Coat an 8 x 8-inch baking dish with cooking spray. In a large bowl, combine 2 cups of old fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into dish, and bake for 20 minutes. Drizzle with 2 tablespoons agave syrup

Found online (30 day meal plan)

Oatmeal Goodness

I have seen this recipe everywhere so I decided to try it. I have been on a diet for a very long time so to me these are delicious. I think you will either love this or hate this recipe.

2 Bananas
1 cup Quick Oats
1/4 cup chocolate chips

Preheat Oven 350 degrees. Mash the bananas and then add the oats and choc chips. Mix all ingredients. Put on a cookie sheet (should make 9) and toss it in the oven for 15 min.
2 Points Plus

Waffles

1 cup flour
2 tsp baking powder
2 Tbsp sugar or Splenda
1 tsp salt

1 egg
3/4 cup milk
1/4 cup applesauce (unsweetened)
1 tsp vanilla

Cooking spray

Mix all dry ingredients. In another bowl mix all wet ingredients. Pour the wet ingredients in with dry ingredients. Mix until all is well incorporated with the whisk.

Ladle into the waffle iron that has been sprayed with cooking spray and cook until golden brown.

Makes 3 large waffles

Pancakes 1 pt

· 3/4 cup whole wheat flour

· 1/3 cup unsweetened applesauce

· 1/2 tablespoon baking powder

· 1/2 cup fat-free buttermilk or 1/2 cup skim milk, with 1/2 tsp lemon juice mixed in

· 1 egg white, lightly beaten

· 1/2 tablespoon cinnamon

· 1 -1 1/2 teaspoon no-cal artificial sweetener

· Mix all ingredients until smooth.

· 2 Note: Batter will be kinda thick. If it is too thick for you, add a tablespoon of water at a time until desired consistency.

· 3 Heat a large skillet or griddle that has been sprayed with non-stick butter flavored cooking spray.

· 4 Spoon two good sized heaping tablespoon fulls of the batter into the skillet per pancake and spread out slightly. Let cook like a regular pancake and then flip, allowing to cook another minuet or so. Serve!

· 5 Dietary Info:.

· 6 Per pancake: 67 calories; 2 gm fiber; trace fat (1pt).

· 7 for three pancakes: 202 calories; 6 gm fiber, 1 gm fat (3pts).

2 point pancakes (weight watchers)

1 1/2 cups flour

1 1/2 tablespoons artificial sweetener

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup egg substitute

6 ounces non-fat vanilla yogurt

3/4 cup water

1 Turn heat to medium or 375 degrees.

2 In a large bowl, mix flour, sugar, baking powder, baking soda, and salt; set aside.

3 In another bowl, beat egg subsitute, yogurt, and water with wire whisk.

4 Pour egg mixture all at once into flour mixture; stir just until moistened.

5 For each pancake, pour by 1/4 cupfuls onto hot griddle.

6 Cook pancakes 1-2 minutes or until bubbly on top. Turn and cook other sides for an additional 1-2 minutes.

7 Top with 1/4 cup sugar free syrup- worth 2 point.

Banana Sour Cream Pancakes

1 1/2 cups flour

3 Tbsp sugar

2 tsp baking powder

1 1/2 tsp kosher salt

1/2 cup sour cream

3/4 cup plus 1 Tbsp milk

2 extra-large eggs

1 tsp pure vanilla extract

1 tsp grated lemon zest

unsalted butter

2 ripe bananas, diced, plus extra for serving

Pure maple syrup

Stir together the flour, sugar, baking powder, and salt. In a separate bowl whisk together the sour cream, milk, eggs, vanilla, and lemon zest. Add the wet ingredients to the dry ones, mixing only until combined.

Melt 1 Tbsp of butter in a large skillet over medium-low heat until it bubbles. Ladle the pancake batter into the pan to make 3 or 4 pancakes. Distribute a rounded Tbsp of bananas on each pancake. Cook for 2 to 3 min. until bubbles appear on top and the underside is nicely browned. Flip the pancakes and then cook for another min until browned. Wipe out the pan with a paper towel, add more butter to the pan, and continue cooking pancakes until all the batter is used. Serve with sliced bananas, butter and maple syrup.

Aebleskivers

2 cups flour

1/2 tsp salt

1 tsp sugar

2 cups buttermilk

2 eggs separated

1 tsp baking soda

melted butter

Sift flour, sugar, baking soda, and salt together. Blend buttermilk and egg yolks together then add flour mixture. Beat until smooth. Fold in stiffly beaten egg whites. Place aebleskiver pan over low heat on stove and add small amount of melted butter to each cup. Pour butter into holes filling about 3/4 full. Cook over low heat and turn quickly when cakes begin to brown around the edges. Lightly brown other side and serve piping hot with applesauce, syrup, or powdered sugar.

Refrigerator Bran Muffin Mix

1 cup whole bran
1 cup boiling water
1 1/2 cup sugar
1 cup shortening
4 eggs
1 quart buttermilk
5 cups flour
1 tsp salt
5 tsp baking soda
4 cups bran flakes
3 cups raisins

Cream eggs,sugar, and shortening.
Add flour, salt, and baking soda.
Mix everything else and store in refrigerator for 6 weeks.
Bake 350 degrees 25-30 min