Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (3 page)

Calories: 93/serving

Fat: 4.8g /serving

Carbohydrates: 5.4g/ serving

Recipe Serves: 2 people

Ingredients

• 2 eggs
  
• 5 Cherry tomatoes
  
• 4 ounces frozen shelled shrimp
  
• 3 tablespoons Parmesan cheese
  
• 1/8 teaspoon garlic powder
  
• Cooking spray
  
• 1/4 cup green onions
  
• 1/2 package frozen artichoke hearts
  
• 1/4 cup fat-free milk
  
• 1/8 teaspoon pepper
  
• Parsley (for garnishing)
  

Instructions

1. Defrost the frozen shrimps, peel, cut into halves and pat them dry.
   
2. Cook the artichoke hearts based on the directions on its package then cut them into quarters.
   
3. In a small bowl, add the garlic powder, green onions, milk, egg substitute and pepper; set them aside.
   
4. In a skillet, coat it with cooking spray and cook the shrimps for 3 minutes.
   
5. In the same skillet, add the egg mixture and cook through until it is done.
   
6. Turn the heat off and remove the skillet and add the artichokes, parmesan cheese and let the skillet cool for 4 minutes.
   
7. Your Shrimp-Artichoke Italian Omelet is done and ready to be served with parsley and cherry tomatoes on the side.
   

Calories: 168/serving

Fat: 9.3g /serving

Carbohydrates: 6.7g/ serving

Recipe Serves: 4 people

Ingredients

• 1 teaspoon olive oil (extra-virgin)
  
• 1 cup 1% milk
  
• 8 ounces turkey breakfast sausage
  
• 3 egg whites
  
• 1/4 cup scallions
  
• 8 ounces mushrooms
  
• 1/4 cup Swiss cheese
  
• 5 eggs
  
• 1 teaspoon ground pepper
  

Directions

1. Preheat your oven to 325 degrees F.
   
2. Generously coat a muffin tin with cooking spray and set aside.
   
3. In a large skillet, cook the turkey sausages, without its casing, for 8 minutes then set aside in a medium bowl.
   
4. Using the same skillet, add oil once more to cook the mushrooms for about 7 minutes.
   
5. Once the mushrooms are cooked, mix them with the sausages then add in the pepper, grated cheese and, minced scallions.
   
6. In a small bowl, add milk, egg whites and egg then evenly divide the egg mixture among the muffin tins.
   
7. Add the sausage mixture into each of the greased tin cups and bake in the oven for about 25 minutes.
   
8. Once the sausages have turned golden brown, remove it from the oven and cool for five minutes before serving on a plate.
   
9. Enjoy your Mini Turkey Sausage and Mushrooms Quiche and have a hearty breakfast!
   

Calories: 133/serving

Fat: 10g /serving

Carbohydrates: 2.4g/ serving

Recipe Serves: 6 people

Ingredients

• 2 tablespoons olive oil (extra-virgin)
  
• 8 eggs
  
• 1/2 cup goat cheese (crumbled)
  
• 2 tablespoons oregano
  
• 1 cup red bell pepper (sliced)
  
• 1/4 teaspoon ground pepper
  
• 1 bunch scallions (sliced)
  

Directions

1. Preheat your boiler and prepare a large skillet.
   
2. In a medium-sized bowl, add pepper, whisked eggs and oregano.
   
3. In the skillet, add the scallions and bell pepper and cook for 30 seconds until they wilt.
   
4. Combine the egg mixture with the wilted vegetables for 3 minutes to create a frittata.
   
5. Sprinkle cheese over the cooked frittata and broil it in the skillet for 3 minutes until they eggs fluff up.
   
6. Allow the Goat Cheese, Bell Pepper and Oregano Frittata to rest for 3 minutes before you serve it on a plate.
   

Calories: 170/serving

Fat: 8g /serving

Carbohydrates: 9.7g/ serving

Recipe Serves: 4 people

Ingredients

• 1/2 teaspoon vanilla extract
  
• 1 cup coconut milk (unsweetened)
  
• 1 and 1/2 teaspoons dried chia seeds
  
• 1/4 cup uncooked rolled oats
  
• 1/4 cup Greek yogurt (low fat)
  
• 1 cup frozen or fresh pineapple pieces
  
• 2 teaspoons raw honey
  

Directions

1. In a blender, add the chia seeds and oats; put blender on high until it turns powdery.
   
2. Add milk, yogurt and pineapples; blend for 30 seconds until smooth.
   
3. Add the honey or liquid Stevia and vanilla extract; blend once more for 15 seconds.
   
4. Transfer the pineapple smoothie mixture into a jar; refrigerate for 4 hours.
   
5. Shake before pouring the smoothie into a tall glass and serve!
   

Calories: 170/serving

Fat: 8g /serving

Carbohydrates: 9.7g/ serving

Recipe Serves: 4 people

Ingredients

• 1 cup sharp cheddar cheese (reduced fat)
  
• 1/2 cup green onions
  
• 1 lb. turkey breakfast sausage
  
• 8 pieces Ciabatta bread
  
• 2 tablespoons fresh parsley
  
• 2 large eggs
  
• 1 and 1/4 cups fat-free milk
  
• Cooking spray
  

Directions

1. On a baking sheet, line the Ciabatta bread cubes in one layer and bake in the oven for 8 minutes at 400 degrees F.
   
2. As soon as the bread cubes turn golden brown and toasted, remove from the oven and set aside to cool.
   
3. In a skillet, coat the pan with cooking spray and add the sausages.
   
4. Cook the turkey breakfast sausages for about 6 minutes before adding the beaten eggs, cheese, egg substitute and milk.
   
5. Meanwhile, combine the egg mixture with the bread mixture you have earlier set aside.
   
6. In a baking dish, coat it with cooking spray and refrigerate for about 8 hours.
   
7. After eight hours, it is time to preheat your oven once more for 350 degrees F and bake the casserole for 50 minutes.
   
8. Once it is ready, remove the baking dish from the oven and serve the Baked Turkey Sausage Cheesy Ciabatta with parsley.
   

Calories: 65/serving

Fat: 0.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• 2 cups Kale leaves (fresh or frozen)
  
• 1 cucumber
  
• 1 stalk of celery
  
• 2 cups cold water
  
• 1 lemon
  
• 1/2 small peach
  

Directions

1. In a small bowl, add hot water and chia seeds; soften for 30 minutes.
   
2. In a food processor, add the kale leaves, cucumber, celery and cold water; blend until smooth.
   
3. Add in the juice of a lemon, frozen peaches, chopped avocado, chopped bananas and chia seeds to enhance mild flavor of leafy vegetables.
   
4. In a tall glass, pour the smoothie and serve right away.
   

Calories: 55/serving

Fat: 0.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• 2 teaspoons grated ginger
  
• 1 and 1/2 cups of fresh strawberries
  
• 6 large kale leaves
  
• 2 teaspoons honey
  
• 3 tablespoons lime juice
  
• 1/2 cup cold water
  

Directions

1. In a food processor, add all ingredients; blend until smooth.
   
2. In a tall glass, pour the smoothie and serve right away.
   
3. Add 1 cup of water if smoothie is too thick.
   

Calories: 168/serving

Fat: 7g /serving

Carbohydrates: 5g/ serving

Recipe Serves: 4 people

Ingredients

• 1 tablespoon natural peanut butter
  
• 1 cup unsweetened coconut milk
  
• 5 ice cubes
  
• 3 cups spinach
  
• ½ banana
  
• Stevia (to taste)
  

Directions

1. In a food processor, add the first 5 ingredients; blend until smooth.
   
2. In a tall glass, pour the smoothie; season with Stevia sugar substitute according to taste.
   

Calories: 151/serving

Fat: 6g /serving

Carbohydrates: 6.4g/ serving

Recipe Serves: 4 people

Ingredients

• 1 teaspoon cinnamon
  
• 1 cup almond milk (unsweetened)
  
• 5 ice cubes
  
• ½ cup pumpkin puree
  
• Stevia (to taste)
  
• ½ teaspoon nutmeg
  

Directions

1. In a food processor, add all the ingredients; puree until smooth.
   
2. In a tall glass, pour the vegetable smoothie; sprinkle nutmeg powder on top.
   

Calories: 53/serving

Fat: 0.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 1 person

Ingredients

• ½ apple
  
• 1 teaspoon cinnamon
  
• Stevia (to taste)
  
• 5 ice cubes
  
• 1 small carton of vanilla almond milk (unsweetened)
  
• ½ piece of banana
  

Directions

1. In a blender, purée all the ingredients until they turn smooth.
   
2. In a tall glass, pour the banana-apple mixture.
   

Calories: 47/serving

Fat: 3.5g /serving

Carbohydrates: 4.5g/ serving

Recipe Serves: 4 people

Ingredients

• 1 tablespoon raw cacao powder
  
• 1/4 teaspoon turmeric
  
• 1 tablespoon coconut oil
  
• 1 cup fresh Brussel sprouts
  
• 1/4 cup frozen blueberries
  
• 2 small pieces of bananas (frozen)
  
• 2 teaspoons ground cinnamon
  
• 3 pieces sweet cherry (frozen)
  
• Juice from 1 ginger root
  
• 2 cups cold water
  
• 1 tablespoon chia seeds
  
• 1 tablespoon dried goji berries
  

Directions

1. In a bowl, pre-soak the chia seeds and dried goji for 30 minutes to soften.
   
2. In a food processor, add all ingredients; blend until smooth.
   
3. In a tall glass, pour the smoothie and serve right away.
   
4. Serve right away. 
   

Calories: 86/serving

Fat: 5g /serving

Carbohydrates: 9.3g/ serving

Recipe Serves: 1 person

Ingredients

• 1 cup kale leaves
  
• Stevia (to taste)
  
• 1 cup water
  
• 5 ice cubes
  
• ½ piece of banana (frozen)
  
• 3 tablespoons coconut flakes (unsweetened)
  

Directions

1. In a food processor, add all ingredients; blend until smooth.
   
2. In a tall glass, pour the smoothie and serve right away.
   
3. Add 1/4 cup of water if smoothie is too thick.