Breakfast:

• Cottage cheese w/ fruit (fresh or canned no sugar added)
• Egg muffins (see recipe)
• 2 ingredient pancakes (see recipe)
• Egg and Cauliflower “grits” (see recipe)
• Turkey bacon or chicken/turkey sausage
• Scrambled eggs with salsa
• Omelet with non-starchy vegetables
• Greek or regular low-fat yogurt (<10g sugar)
• Lowfat ricotta with fruit or “oatmeal” with warm ricotta and cinnamon
• Cloud bread with scrambled eggs (see recipe)
  

  Lunch/Dinner:

• Creole turkey sausage w/ peppers and onions (see recipe)
• Cheese shell tacos w/ ground turkey
• Canned tuna with mustard, relish, 1⁄2 an avocado
• Meatloaf muffins (see recipe)
• Grilled chicken salad with lite dressing
• Gumbo with cauliflower rice
• Grilled shrimp lettuce “poboy” with tomato and low-fat mayo (see recipe)
• Boiled crawfish with mushrooms
• Cauliflower crust pizza (remember to read nutrition label if buying store bought)
• Baked chicken with zucchini noodles and low-fat cheese
• Low carb jambalaya (see recipes)
• Shrimp and cauliflower “rice”
• Chili without beans (only onions, peppers, and other non-starchy veggies) with Whisps (parmesan crisps)
• “Unwich” – deli meat/cheese and lettuce wrap
• Salmon or tuna cake (without bread crumbs) with cabbage slaw and lite mayo
• Cauliflower fried “rice” with shrimp
• Grilled steak with cauliflower mash
• Spaghetti squash Mexican style with low-fat ground beef/turkey, low-fat cheese, lite sour cream, salsa
• Spaghetti squash or zucchini noodles with tomato sauce and low-fat ground turkey or beef
• Chicken Caprese bowl: chicken, cherry tomatoes, mozzarella, avocado, cucumber, basil, low-fat vinaigrette
• Chopped egg salad – 2 chopped boiled eggs with chopped avocado, bell peppers, onion

• Stir fry or fajitas with 4oz of protein of choice, 1⁄2 cup of non-starchy vegetables
• Shepard’s pie made with mashed cauliflower instead of potatoes

Snacks:

Tip: Pair high protein items (meats/cheese) with low protein items (fruit/veggies). There’s also nothing wrong with having healthy meal leftovers as a snack!

• Hardboiled egg 
• Greek or regular low-fat yogurt (<10g sugar)
  Low fat cottage cheese
• Deli meat
• Beef and Turkey jerky
  PB 2 mixed w/ water or milk and celery sticks or fruit
• Lowfat pre-portioned cheeses (ex: string cheese, babybel light, light cheese slices)
• Non-starchy veggies with light dressing or greek yogurt dip (see recipes)
  
• Whole fruit (1 small fruit or 1⁄2 cup)
  Steamed edamame

Chips/Cracker substitutes:

• Twin Peaks Protein Puffs
• Proti Chips
• Shrewd Food Protein Crisps
• Quest Protein Chips
• Parmesan Crisps (Whisps, etc.)
• Moon Cheese
• Kale chips (be careful with fat content)
• Shrewd Food Protein Puff
• Pork Rinds

  Sweet:

• • Halo Top or Arctic Zero ice cream (up to 1⁄2 cup)
  • Sugar-free Jell-O, pudding, and popsicles
  • Cloud bread w/sugar-free jam or jelly
  • Sugar-free cool whip w/sugar-free chocolate pudding
  • Chocolate Triple Zero Greek Yogurt with PB2
  • Protein bars (One Brand, Quest, Fit Crunch, Power Crunch, etc.)
    o Tip: Microwave a protein bar or cut it into pieces and bake like cookies

Tips and Tricks When Cravings Hit

• Read labels: Find snacks that are high in protein and low in sugar to help keep you full
• Drink water or sugar-free Crystal Light when cravings begin
• Avoid eating blind: Portion out snacks instead of eating from the original package
  

  For Mindful Eating

• Chew food 20 times before swallowing
• Set utensils down between bites
• Eat without distractions such as your phone, tv, or laptop
• Smell your food before eating
• Cook with friends or family if possible

  Always think about what you CAN eat, NEVER about what you can’t eat!

Cloud Bread: Makes 6 Ingredients:

Recipes

• 3 eggs, separated
• 1/8 tsp. cream of tartar
• 3 Tbsp. light cream cheese or plain Greek yogurt

  Directions:

1. Preheatovento300F
2. Separate eggs into bowls
3. Add the cream of tartar to the egg whites and whip into stiff peaks
4. Add the cream cheese or yogurt into the yolks and mix until combined
5. Fold half of the egg whites into the yolks until just combined. Add the rest and fold again until incorporated.
6. Line a baking sheet with parchment paper and place 6 dollops of the mixture on the tray
7. Spread out the circles with a spatula to about 1⁄2 inch thick
8. Bake for 30 minutes or until golden and allow to cool for at least an hour

Tip: Watch this video for help on how to make these! https://tasty.co/recipe/cloud-bread

Egg Muffins: Makes 10-12 muffins Ingredients:

• 4 eggs, 4 egg whites
• 1⁄2 cup milk
• Low fat shredded cheese
• Turkey sausage
• Nonstarchy veggies

  Directions:

  9. Preheat oven to 350F
  10. Whisk together eggs and milk
  11. In a muffin tin, spray each mold with cooking spray. Fill each mold halfway with the egg/milk mixture. Add cheese, sausage, and veggies to each. Your choice, have fun, and mix it up!  

  12. Bake for 20 minutes until the muffins become solids and reach an internal temp of 165F. Store in refrigerator for a week.

  
  2 Ingredient Pancakes: Makes 2 servings

Ingredients:

– 1 banana
– 2eggs
– Optional: vanilla, cinnamon

Directions:

1. Mash banana in a medium-sized bowl, add eggs and optional ingredients. Mix well. Pour batter onto greased pan, flip, and serve!

Cauliflower Grits

Ingredients:

• 1 large head of cauliflower (about 2 lbs), trimmed and cut into small florets
• 1 cup of low-fat milk
• 1 Tbsp. butter
• 1⁄4 cup parmesan (optional)
• Salt and black pepper, to taste

Directions:

1. Pulse the cauliflower in a food processor until the florets break down into finer pieces about the size of grains of rice (it’s totally fine if they clump). This may need to be done in batches. Transfer to a medium saucepan.
2. Add the milk, butter, salt and pepper to taste and bring to a simmer over medium-high heat. Simmer, stirring frequently, until the mixture is soft and smooth and looks like grits, about 10 minutes.
3. Remove from the heat, stir in the Parmesan (optional) and add just the seasoning with more salt and pepper if you’d like.

Creole Turkey Sausage w/ Peppers and Onions: Makes 1-2 servings Ingredients:

• Low sodium turkey sausage, cut into bite sized pieces
• 1⁄2 bell pepper, chopped
• 1⁄2 onion, chopped
• 1 tsp olive oil
• Salt-free creole seasoning Directions:

  1. In medium pan, heat 1tsp olive oil
  2. Add sausage, pepper, onion, and seasoning 3. Sauté for 5 minutes, until onions are translucent. Enjoy!

Meatloaf Muffins: Makes about 10 muffins Ingredients:

• 1-pound lean ground turkey
• 2 eggs, lightly beaten
• 1 onion, diced
• 1/2 cup low fat shredded cheese
• Seasoning, options: salt-free creole, pepper, Mrs. DASH

  Directions:

1. Preheatovento350F
2. Combine all ingredients
3. Spray muffin tin with cooking spray and fill each mold with meatloaf mixture.
4. Bake for 15-20 minutes, until internal temp is at least 165F.

Grilled Shrimp Poboy: Makes 1-2 servings Ingredients:

• 4-6 oz of shrimp, grilled with salt-free creole seasoning
• Sliced tomato
• Lettuce slices
• 1 tbsp low-fat mayo

  Directions:

1. Spread a thin layer of low-fat mayo on a slice of lettuce
2. Lay sliced tomato on top of mayo
3. Top tomato with grilled shrimp and enjoy!

Low Carb Jambalaya: Makes 6-8 servings Ingredients:

• 2 boneless skinless chicken breasts, chopped
• 4 tbsp olive oil, divided
• 2 tbsp salt-free creole seasoning and hot sauce, divided
• 1 bag of cauliflower rice
• Onion, celery, bell pepper, and garlic are all finely chopped
• Low sodium andouille sausage

• 1-15oz canned diced tomatoes, drained
• 8oz peeled and deveined shrimp

  Directions:

1. Preheat the oven to 375F. Place chicken on a nonstick baking sheet and drizzle with 1tbsp oil, and 2tsp creole seasoning. Bake 15 minutes, until 165F internal temp.
2. Place cauliflower on a nonstick baking sheet, drizzle with 1tbsp oil and 1tsp creole seasoning. Bake for 10 minutes.
3. Heat remaining oil in a pan, sauté onion, celery, and pepper. Add garlic, sausage, shrimp, and tomatoes. Cook for 5 minutes, add chicken, cauliflower, and seasonings. Enjoy!

Lite Ranch Dressing:

Ingredients:

• 1 tbsp ranch powder
• 1 cup plain Greek yogurt

  Directions:

  1. Mix ingredients together. Store covered in the refrigerator.

  Honey Mustard Sauce:

  Ingredients:

• 1 cup plain low fat or Greek yogurt
• 1⁄4 cup reduced fat sour cream
• 3 tbsp creole mustard
• 1 1⁄2 tbsp honey
• 1 1⁄2 tbsp apple cider vinegar

Directions:

1. Gather all ingredients, and whisk together in a medium bowl. Chill and serve!