Combine the following in a blender or small food processor and process until smooth:

  • 1/2 cup low fat cottage cheese
  • 1/2 cup Rolled Oats
  • 2 egg whites
  • 1 scoop vanilla whey protein powder
  • Dash of cinnamon
  • Dash of Vanilla Extract
  • 1 tsp of baking powder 
  • *Optional:  2 heaping tablespoons of canned pumpkin

Spray a medium nonstick frying pan with cooking spray. Pour batter into pan, forming two (or more) pancakes. Cook on medium-high heat until nicely browned on the bottom and then flip, browning the second side.

Serve with Greek yogurt and sugar-free fruit spread. 

Greek yogurts are condensed and have approximately four times more protein than regular yogurts.  Plain is best.  Add a little honey, syrup or fruit-only jam for flavor.  They can be found at Trader Joe's or even your local grocery store.  Vons and Ralphs usually carry Voskos (yum) in a specialty section near the regular yogurts.  Fage can be found at Trader Joe's.

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  • 1 box of Fiber One Banana Nut muffin mix
  • 6 oz. of low-fat pineapple cottage cheese
  • 1 cup of egg whites
  • 3 scoops of vanilla whey protein powder
  • 6 oz of canned pumpkin
  • 1 to 2 teaspoons of pumpkin pie spice
  • *Add water if needed for muffin batter consistency.

Bake as directed, then drizzle with glaze below.


  • powdered sugar
  • tad of molasses
  • pinch of pumpkin pie spice

*Add water until thin enough to drizzle off spoon onto muffins

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Caesar salads can be huge fat traps with their creamy dressings and deep-fried croutons. Not this one.  Make your own tangy, low fat Caesar salad dressing, and use either fat-free croutons from the grocery  store or make your own.  Use rotisserie chicken for speed, or top your salad with slices of freshly grilled  skinless chicken breasts.

Total Time: 30 minutes


  • 1 large head of romaine lettuce, torn
  • 2 cups chopped, cooked, skinless chicken breast*
  • 1 cup fat-free or low fat croutons
  • 1/4 cup freshly grated parmesan cheese


  • 1/3 cup plain non-fat yogurt, drained
  • 1 hard-boiled egg, chopped
  • 2 tbsp fresh lemon juice
  • 1 tsp olive oil
  • 1 tsp white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp anchovy paste (optional)
  • 1 tsp Worcestershire sauce
  • 1 garlic clove, crushed


Arrange torn Romaine lettuce in a big serving bowl. Top with chicken, croutons and sprinkle with cheese.  Whisk dressing ingredients together and drizzle over salad. Gently toss until combined. Add freshly ground black pepper to taste.

Serves 4

Per Serving: Calories 188, Calories from Fat 39, Total Fat 4.5g (Sat 1.5g), Cholesterol 54mg, Sodium 328mg, Carbohydrate 11.3g, Fiber 2.3g, Protein 25.9g 

*Try using wild salmon instead of chicken. 

Dry rub for wild salmon recipe below
is amazing - and would probably be just as good on chicken!

Sweet & Spicy Dry Rub Recipe (for wild salmon or chicken)

  1. Combine the the first 8 ingredients.
  2. Coat both sides of wild salmon with the rub
  3. Bake or barbecue
    Download this recipe in PDF form 

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 Peanut Butter Protein Balls

  •  3/4 cup natural organic peanut butter (or sub almond butter for variation below)
  • 1/4 cup honey
  • 2 scoops vanilla protein powder
  • 1 ½  cups organic oats (or organic multigrain from Trader Joe’s)
  • Optional:  dark chocolate chips and almond extract

Mix all ingredients together in a bowl and form into small 1" balls.

Place in the FREEZER for 1 hour and enjoy!

Yummy variation:  Substitute almond butter for peanut butter.  Then add 1 tsp of almond extract.  Before you pop the balls into the freezer, melt a small bowl of dark chocolate chips (like Ghirardelli), and quickly drizzle thin spiderweb-like strands of chocolate over balls with spoon. 

*Note:  Depending on consistency, you can more oats if needed, but make sure they're moist enough to roll into balls.

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Download this recipe in PDF form.


Spinach Salad With Berries and Curry Dressing

This recipe is packed with brain boosters like spinach, strawberries and pecans.
It also has a yummy curry dressing.


6 cups fresh spinach, torn into bite-size pieces
1 cup thickly sliced organic strawberries
1 cup organic blueberries, trimmed
1 small red onion, thinly sliced
1/2 cup chopped pecans

Nonfat Creamy Curry Dressing:

4 tablespoons balsamic vinegar
1 tablespoon of extra virgin olive oil
1 packet or less of stevia (Truvia or NuStevia)
1 teaspoon curry powder
1 - 2 teaspoons Dijon mustard

1 tablespoon of plain Greek Yogurt 

Ground black pepper to taste



Wash and dry spinach. Whip together dressing ingredients, or blend in personal blender. 
Add dressing to spinach, toss lightly.  Add berries, onion and pecans.

Garlic & Ginger Shrimp Stir-Fry  (printable pdf)

Preparation time:   10 mins
Cooking time:   10 mins
Makes 4 servings (double recipe for leftovers – yum!)

1¼ lb


medium to large shrimp (no tail)

½ tsp


Sea salt

1 tsp.



½ tsp


crushed red pepper flakes (or less!)

½ Tbs


sesame oil

1 Tbs.


fresh ginger-minced

2 Tbs.



1 cup


red bell peppers-chopped

2 Tbs.


white wine

1 Tbs.


lemon juice

2 Tbs.


rice vinegar

1 cup


orange sections-sliced
(about 2 oranges)

1 cup


green onions-chopped

2 cup


cooked brown rice


1. In a bowl, season shrimp with salt. Set aside.

2. Combine oil, ginger, and garlic in a wok over medium-high heat; saute for 3 minutes. Add shrimp; cook 2 minutes. Add peppers; cook 2 more minutes, stirring frequently. Add wine, vinegar, and lemon juice; bring to a simmer; cook for 2 minutes. Stir in oranges, pepper, and red pepper flakes. 

3. Top shrimp mix with green onions and serve with ½ cup of brown rice, if desired.

400 calories, 33 grams of protein and 53 carbs per serving!  
1/2 cup of rice adds 22 carbs and 108 calories.



Corn & Blueberry Salad

1 can corn, drained
1 cup fresh blueberries
1 peeled small cucumber, chopped
1/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 jalapeño pepper, seeded and finely chopped1/2 cup of halved cherry tomatoes
*Optional: 1 diced avocado added last, after dressing*

2 tbsp lime juice
2 tbsp olive oil
1 tbsp honey
1/2 tsp ground cumin
1/2 tsp salt

Combine first 7 ingredients in bowl

Put dressing in screw top jar and shake like a mad woman.

Add dressing to bowl of chopped veggies, toss and refrigerate for at least an hour so flavors can meld.  *Add optional diced avocado before serving.





• 1 pound ground turkey 
• ¼ cup minced onion
• 3 tablespoons chopped fresh parsley 
• 2 tablespoons Worcestershire sauce 
• 2 tablespoons minced green bell pepper 
• 1 tablespoon soy sauce
• 1 tablespoon water 
• 1 tablespoon grated fresh ginger 
• Salt and pepper 
• 2 cloves garlic, crushed


1. Combine all the ingredients in a big bowl. 
2. With clean hands, squeeze it together until it’s very well combined. 
3. Divide into three equal portions and form into burgers about ¾ inch thick. 
4. Spray a skillet with non-stick cooking spray. 
5. Place over medium-high heat. 
6. Cook the burgers for about 5 minutes per side until cooked through.
*Serve over a bed of greens with 2 Tbs of low-sugar balsamic dressing or with a "thin" low-carb bun!

Nutritional Facts

(Per Serving)

Calories: 184 Protein: 33 Carbohydrates: 4g Fat: 4g


» 3-5% reduction in body fat
» 5-12 pounds of weight loss
» 1-3" decrease in the midsection
» 25% increase in strength
» 25% improvement in endurance
» Better relaxation
» Greatly improved posture
» 100% gain in self-confidence
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