This recipe is super quick and great for weeknight meals. It’s very customizable and a great recipe to add whatever vegetables that are in your fridge that you need to use up or get rid of.

Your basic ingredients:

• 1lb ground meat (I used turkey)
• 1 can condensed tomato soup
• 1 frozen 2lb bag tater tots
• 1-2 cups shredded cheddar cheese
• Season to taste with paprika, garlic powder, salt, pepper, and onion powder

What I added as pictured: 1 cup baked beans, 2 stalks celery, 1 large carrot, 1 medium yellow onion, 1 cup mixed greens. I sautéed the vegetables until soft and added then greens before adding the meat to ground up.

Vegetables you can add:

• Frozen or canned mixed vegetables
• Zucchini and squash
• Corn
• Beans or legumes

Possible flavor changes can be switching out the can of condensed tomato soup to a can of cream of chicken soup or cream of mushroom soup.

Directions:

Begin by baking tater tots according to package directions, and sautéing vegetables in 1 tbsp of oil in a large cast iron. Once tender, brown your meat and season as you like. Add your can of soup and mix well. If not using a cast iron, transfer mixture to a baking dish and top with shredded cheese. Then layer your tater tots on top of the cheese. Place into oven at 400 degrees 10-15 minutes until tater tots are dark brown and the mixture is bubbling.

Ingredients:

• 16 oz thin spaghetti noodles (or any noodle of your choice, i used a protein noodle to get extra protein.)
• 1 Tbsp extra virgin olive oil
• 1 lb. frozen seafood mix, dethawed (if you cannot find seafood mix, shrimp is fine as well)
• 4 Tbsp butter
• 3 cloves minced garlic
• 1 pint halved grape tomatoes (or 2 cups)
• 2 1/2 cups chopped kale
• 1/4 cup dry white wine (Chardonnay is a good choice)
• 1 cup heavy cream
• 1 lemon for juice
• 1/2 cup grated parmesan, plus more for garnish
• Seasonings: sea salt, pepper, old bay

Instructions:

1. Cook pasta according to package directions. Drain, reserve 1/2 cup pasta water, and return to pot.
2. Heat olive oil in a large skillet over medium heat. Add seafood mix, and season to taste with a little sea salt, fresh ground pepper if you have it, and just a bit of old bay. Cook until cooked through or reaches an internal temperature of 145 degrees Fahrenheit. Remove seafood mix from the skillet and place to the side on a plate for later.
3. Add butter until melted then add garlic and cook 1 minute until fragrant. Add halved tomatoes and cook until slightly softened, 3-5 minutes. Season the tomatoes with salt and pepper. Add wine and cook until mostly reduced, roughly 5 minutes.
4. Add heavy cream, lemon juice, and Parmesan. Let simmer until sauce is thickened, 5 minutes. Add pasta, seafood mix, and kale and toss to coat. Let simmer until kale has softened. This can be based on personal preference, you may like it more fresh. If the sauce is too thick, especially while letting it simmer with the kale, add splashes of the reserved pasta water until you get the desired consistency you’d like.

Serves 4-6 people, garlic toast and a side salad if you’d like.

Ingredients:

• 1 grilled chicken breast (I like the premade for convenience)
• 1 Oz edamame noodles
• 1 cup deluxe stir fry vegetables
• 1 large egg
• 2 tsp coconut amino acids
• 1 tsp sriracha sauce
• 2 tsp Truvia brown sugar sweetener
• 1 tsp minced garlic
• 1 tsp ground ginger
• Crushed red pepper flakes and ground black pepper to taste

Directions:

1. Steam frozen vegetables, prepare chicken breast, and noodles according to package directions.

2. Begin making sauce by combining brown sugar substitute, coconut aminos, sriracha, ginger, garlic, and ginger.

3. Chop the chicken breast into small pieces, and add into a frying pan with vegetables and noodles. Add sauce on top and mix. Add as much red pepper flakes and ground black pepper as you want at this time.

4. Make space in the middle of your noodles or on the side. Crack your egg into the open space and begin scrambling.

5. Once the egg is scrambled combine with the rest of the dish thoroughly.

6. Add to a dish, and top with sesame seeds.

Macronutrient breakdown:

• Calories 364
• Protein 44g
• Carbs 34g
• Fats 13g
• Fiber 10g

As with everything I make this is super easy, and completely customizable to your families preferences. There are so many different combinations and add ins that it makes this one of our healthiest family meals we have on weeknights.

Protein Choices:

• Sushi grade raw fish of choice (ahi tuna is the easiest to find for me, at Aldi in frozen section)
• Crab flake, fresh, imitation -whatever you like
• Cooked Shrimp
• Chicken
• Tofu

You can use one or a combination. We’ve even done this with canned tuna, crab,and salmon before when fresh isn’t available.

Base options:

• Rice- your choice between brown, white, or sushi rice
• Quinoa
• Cauliflower rice
• Fried rice or cauliflower rice
• Salad mix
• Steam-bag protein blends (recently tried a California style from Aldi that had whole grains, lentils, edamame, broccoli and peas- it was delish)

A combination of any of these or just one is fine. I like to put a mix of rice and mixed greens in my bowl.

Toppings/Mix in Choices:

• Seaweed/ Sushi nori (they make snack sizes now which is convenient but I like to get the big sheets and cut it into small strips or chunks.)
• Seaweed salad
• Avocado
• Cucumber
• Green onions
• Chopped sweet onions
• Grated/Shredded carrots
• Edamame
• Fresh sliced jalapeños
• Masago
• Corn
• Ginger
• Tropical fruit like pineapple or mango
• Sesame seeds
• Wonton strips
• Cream cheese chunks
• Crispy onions
  • Tempura flakes

Any combination of these, you can’t go wrong with but on a regular basis we always do the seaweed pieces, avocado, cucumber, green onions, and carrots. Of course sesame seeds. Which is what you’d find in a basic sushi roll.

Sauce possibilities:

• Wasabi
• Teriyaki
• Sriracha aioli (light Mayo and sriracha mixed together)
• Ponzu
• Sweet soy sauce
• Reduced sodium soy sauce
• Coconut liquid aminos
• Yum yum sauce

Side note: To make a “spicy” bowl I choose a protein and once I slice it into small bite size pieces I mix into a bowl a combination of light Mayo, sriracha, and coconut aminos or reduced sodium soy sauce. This is all measured by personal preference if you want it to be creamier add more Mayo, if you want it to be spicier add more sriracha. You don’t want your mixture to be liquid though. You want it to be able to take form which makes it easier when prepping bowls. 

Directions: Once you’ve cooked your rice or quinoa (whatever base option you chose) there’s really nothing else involved other than chopping ingredients and assembling. Obviously if you do shrimp or chicken you’ll cook that as well, but keep it simple so the flavors of your vegetables mixed with your sauce choice really shine.

Ingredients

• Ahi tuna steaks (2 but obviously double the recipe for more, typically 4 come in a pack)
• Avocado
• Jalapeño
• Pink Himalayan salt
• Ground pepper
• Coconut aminos (or soy sauce)
• Wasabi
• 1 tablespoon Sesame seed oil
• Toasted Sesame seeds for garnish

Directions :

Heat a small pan on medium high heat with about 1 tablespoon sesame seed oil. Salt and pepper each side of your steaks. Once your pan is heated you will want to seat your tuna on each side until you reach your desired doneness. Everyone has their own personal preference we like ours rather rare so about 2 minutes or so on each side.

While your steaks are cooking dice your avocado and slice your jalapeño. I prefer to drizzle my tuna steaks with a sauce that is equal parts coconut aminos and wasabi. Again, this can be personal preference as well when it comes to measurements. Coconut aminos tend to be salty as wasabi is obviously spicy.

When you have seared each side of your tuna let it rest on a cutting board for about 5 mins and then slice your steak. Arrange on a plate and begin topping the slices with your avocado and jalapeños. Drizzle with sauce and sprinkle sesame seeds on top.

You can serve this with rice to get a sushi feel. However we had steamed veggies and a gluten free vegetable egg roll.

Low carb Chicken Enchiladas

Infredients:

• 1 lb boneless skinless chicken breast( Or thighs)
• 1 can diced tomatoes with green chilies
• 1/2 large onion sliced
• 1 reduced sodium taco seasoning package (OR blend of homemade seasoning consisting of salt, black pepper, cayenne pepper, garlic powder, onion powder, paprika, oregano, chili powder, and cumin)
• 1 package low carb flour tortillas
• 1 1/2 cups shredded pepper jack cheese
• 10 oz can of green chile enchilada sauce (I prefer the green with chicken)

Side options: Mexican Rice, Cauliflower rice mixed with a little salsa, fat free refriend beans, or black beans.

Directions: Assemble your chicken in your crockpot and set on low for 6-8 hours. Pour can on tomatoes on top, sliced onion, and sprinkle with seasonings. Mix well so that the seasoning and tomatoes have been easily distributed. Cover and cook.

Once the chicken is cooked begin shredding with two forks. Spray a 9X13 baking dish with cooking spray and preheat your oven to 400 degrees. Begin assembling your enchiladas. You will take one flour tortilla at a time and add a heaping scoop of the chicken mixture into the middle. Begin to roll the tortilla and lay it seam side down in the baking dish. Repeat and add the enchiladas into a line until there are no more tortillas. Pour the sauce evenly onto the tops of your enchiladas and sprinkle generously with cheese.

Bake for 10-15 mins or until the cheese has melted and has begun to brown. Serve with sour cream, salsa, guacamole, rice, or beans. Whatever combination you prefer.

Chicken Tetrazzini

Ingredients:

• 1 lb of spaghetti noodles, cooked
• 1 lb of boneless skinless chicken breast, cooked and chopped
• 10.5 oz cream of chicken soup
• 10.5 oz can of cream of mushroom soup
• 1 16oz container of sour cream
• 1/2 cup melted butter
• 1/2 cup chicken broth
• salt and pepper to taste
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 cup mozzarella
• 1 cup cheddar
• sprinkle the top with parsley

Directions:

First, you will want to boil your noodles according to package directions and cook your chicken breast. Personally I boil mine, but you could use leftover chicken, rotisserie chicken, or baked chicken. Preheat your oven to 375. Spray a 9X13 baking dish with cooking spray and set to this side. Begin combining your soups, sour cream, butter, broth and seasonings in a large bowl. Fold in your chopped chicken. Then begin tossing your spaghetti noodles into the mixture. Pour into your baking dish, and top with your cheeses. Bake 30-40 mins until your cheese is melted and your dish is bubbly. Remove carefully from the oven and sprinkle with parsley.

Side note: my grandmother use to ALSO top hers with crushed cheese crackers so……….that’s just an idea I’m going to throw out there. Do with it what you will.

• 2 cups romaine
• 2 celery stalks, chopped
• 1/2 of a Roma tomato, chopped
• Fresh broccoli florets, 1/2 cup or so
• Red onion, 2 slices
• 1 chicken breast, coated in a low carb low cal Buffalo sauce
• Green onion sliced
• 2 tbsp blue cheese crumbles
• 2 tbsp generic ranch dip

I buy the frozen individual chicken breast for a quick lunch option. I’ll throw the breast in the air fryer and it cooks while I prepare my ingredients. I chose a ranch dip because it is sour cream based and had less carbs and calories . You could use any ranch you prefer as well as Buffalo sauce. Another great veggie to add would be carrots but I honestly do not care for fresh carrots and just added the veggies I love.

Total: 314 calories

27.9 grams of protein

I love to use the flatout wraps as a base for pizza and it’s quick and easy. It prevents me for ordering an actual pizza. It’s roughly less than 350 calories for the whole thing depending on the toppings you use.

1-2 tbsp marinara sauce

1/4 cup shredded mozzarella

6 -8 slices turkey pepperonis

Fresh broccoli florets

6 slices Greek olives

2 tbsp feta cheese crumbles

2 tbsp diced yellow onion

You can microwave it if you want to be extra quick. I like mine to crisp up so I throw it on a baking sheet sprayed with cooking spray and put it in the oven and broil on lo for a few minutes. I just keep an eye on it because it heats fast under the broiler. I’d say less than 5 minutes though.

Trying to find new healthier alternatives to the foods I love has been a challenge but pizza is the easiest to make healthier. I am 25lbs down since May and I just have these last 20 to lose and I’ll be at my goal weight. Lets be honest though, it’s holiday time and that may be tricky. Small progress is still progress though.

It’s now time to focus more on fitness.