OPTAVIA DIET COOKBOOK

LEAN & GREEN FUELINGS AND

MORE ELIMINATE GUESSWORK
AND HIT YOUR WEIGHT LOSS
GOAL WITH THESE EASY
HEALTHY AND YUMMY RECIPES
 Table of Contents
Introduction
Chapter 1. Optavia Fuelings Recipes
1 Rosemary
2 Baked Cheesy Eggplant
3 Tabasco Anzac
4 Sweet Potato Casserole
5 Easter Bunny
6 High Protein Chipotle Cheddar Quesadilla
7 Zucchini Boats with Beef and Pimiento Rojo
8 Avocado Shrimp Cucumber Bites
9 Crispy Cauliflowers
10 Strawberry-Avocado Toast with Balsamic Glaze
Chapter 2. Lean & Green Recipes
11 Lemon Garlic Oregano Chicken with Asparagus
12 Savory Cilantro Salmon
13 Salmon Florentine
14 Tomato Braised Cauliflower with Chicken
15 Cheeseburger Soup
16 Braised Collard Greens in Peanut Sauce with Pork Tenderloin
17 Tomatillo and Green Chili Pork Stew
18 Optavia Cloud Bread
19 Avocado Lime Shrimp Salad
20 Broccoli Cheddar Breakfast Bake
21 Grilled Mahi Mahi with Jicama Slaw
22 Rosemary Cauliflower Rolls
Chapter 3. Breakfast
23 Optavia Pizza Hack
24 Sweet Cashew Cheese Spread
 25 Mini Zucchini Bites
26 Whole-Wheat Blueberry Muffins
27 Walnut Crunch Banana Bread
28 Plant-Powered Pancakes
29 Shake Cake Fueling
30 Optavia Biscuit Pizza
31 Mini Mac in a Bowl
32 Lean and Green Smoothie 1
33 Lean and Green Smoothie 2
34 Lean and Green Chicken Pesto Pasta
35 Open-Face Egg Sandwiches with Cilantro-Jalapeño Spread
Chapter 4. Breakfast 2
36 Wheat Pita Bread Wedges
37 Broccoli Cheddar Breakfast Bake
38 Greek Yogurt Breakfast Bark
39 Optavia Pancake Crepes
40 Barbecued Pulled Pork Sandwiches
41 Quickie Honey Nut Granola
42 Greek Yogurt Breakfast Parfaits with Roasted Grapes
43 Mashed Chickpea Feta and Avocado Toast
44 Mediterranean Fruit Bulgur Breakfast Bowl
45 Breakfast Polenta
46 Cloud Bread
Chapter 5. Lunch
47 Tropical Greens Smoothie
48 Vitamin C Smoothie Cubes
49 Overnight Chocolate Chia Pudding
50 Slow Cooker Savory Butternut Squash Oatmeal
51 Carrot Cake Oatmeal
52 Spiced Sorghum and Berries
53 Raw-Cinnamon-Apple Nut Bowl
 54 Peanut Butter and Cacao Breakfast Quinoa
55 Vanilla Buckwheat Porridge
56 Polenta with Seared Pears
57 Best Whole Wheat Pancakes
58 Spiced Pumpkin Muffins
Chapter 6. Dinner
59 Air Fryer Asparagus
60 Avocado Fries
61 Bell-Pepper Corn Wrapped in Tortilla
62 Cauliflower Rice
63 Stuffed Mushrooms
64 Zucchini Omelet
65 Cheesy Cauliflower Fritters
66 Zucchini Parmesan Chips
67 Jalapeno Cheese Balls
68 Crispy Roasted Broccoli
69 Coconut Battered Cauliflower Bites
70 Crispy Jalapeno Coins
71 Buffalo Cauliflower
Chapter 7. Snacks
72 Bacon Cheeseburger
73 Cheeseburger Pie
74 Personal Pizza Biscuit
75 Chicken and Mushrooms
76 Chicken Enchilada Bake
77 Jalapeno Lentil (Chickpea) Burgers + Avocado Mango Pico
78 Grandma’s Rice
79 Baked Beef Zucchini
80 Baked Tuna with Asparagus
81 Lamb Stuffed Avocado
Chapter 8. Seafood
 82 Wild Salmon
83 Savory Cilantro Salmon
84 Asparagus and Crabmeat Frittata
85 Shrimp and Tomato Linguini
86 Italian Shrimp and Broccoli
87 Pan Fried Catfish
88 Grilled Mahi Mahi with Jicama Slaw
89 Ancho Tilapia On Cauliflower Rice
90 Mesquite Grilled Shrimp
91 Light Tuna Casserole
92 Baked Mustard Salmon
93 Shrimp Skewers
Chapter 9. Deserts
94 No Bake Optavia Fueling Peanut Butter Brownies
95 Peanut Butter Brownie Ice Cream Sandwiches
96 Cranberry Salad
97 Chicken Salad With Pineapple and Pecans
98 Zucchini Fritters
99 Healthy Broccoli Salad
100 Optavia Granola
101 Delicious Zucchini Quiche
102 Cobb Salad with Blue Cheese Dressing
103 Vanilla Bean Frappuccino
104 Dark Chocolate Mochaccino Ice Bombs
105 Chocolate Bark with Almonds
106 Optavia Fueling Mousse
Conclusion
 Introduction

The Optavia diet is designed to help people lose weight and fat by reducing
calories and carbohydrates through portion-controlled meals and snacks.
Between 6 portioned-controlled meals, the 5&1 plan limits the calories to
800-1,000 calories per day.
There is no intact research about it. Many studies also show more
significant weight loss with full or partial meal replacement plans than
traditional calorie-restricted diets. A lot of researches also revealed that
reducing the total intake of calories is effective for weight loss. The low
carb diets are also included here.
If you've heard the term Optavia diet slipping around lately, it's because this
eating strategy-which is said to allow your body to enter a delicate diet that
consumes fat, eating little, regularly, and supplementing thick dinners-you
are getting a second chance. In any case, you may be pondering: what
precisely is the Optavia diet, and how can it work? What amount does the
Optavia diet cost, and what would you be able to eat on it?
Convenience is becoming more and more popular with our busy lives, and
we no longer have to prepare (plan our meal) or the food we consume. Is a
luxury that the general public would opt for if given the option? Well, the
Optavia food plan is one of these structures that does maximum of the work
for you (besides for the ingesting and exercise of your path) as a long way
as vitamins go.
The eating regimen consists of pre-packaged ingredients for the general
public of your meals/snacks, and emphasizes individualized training to help
guide you every step of the way.
And seemingly, they’ve visible tons of success with this technique, serving
over one million customers and over 20,000 docs advocate Optavia in
keeping with their website. But we desired to interrupt it down and discover
whether or no longer the Optavia food plan is a powerful, sustainable
approach.
Always make certain to visit your healthcare company prior to imposing
any weight loss plan. Certain health conditions and/or medications can
probably purpose you to experience unsightly facet-outcomes if right
making plans is not adhered to.
Mainly called “Take Shape for Life” (weight reduction enterprise), the
subsidiary of Medifast turned rebranded as Optavia in 2017 with a new line
of products. They sell snack/meal replacement items known as “fuelings”
that have reputedly been scientifically advanced together with specific
plans; to support handy and wholesome weight loss.
They provide over 60 special fuelings which incorporate excellent protein,
crucial nutrients, and minerals, and a patented probiotic to help healthful
gut bacteria/digestive health. It’s crucial to be aware that a number of these
foods are powdered, so that you add water to prepare them.
The Optavia Diet isn't expected for a particular crowd; however, it will, in
general, intrigue individuals who need to quit "overthinking" an eating plan.
Optavia will, in general, be the most loved among individuals with a
bustling way of life, yet the arrangement's decreased calorie approach is
expected for anybody hoping to lose weight.
Consumers have, for quite some time, been attracted to the comfort of meal
substitution and abstain from food that does not help in weight reduction.
One famous meal substitution plan is the Optavia Diet. It aims to assist
individuals with getting more fit by consuming modest quantities of
calories for the duration of the day.
The Optavia diet is what's viewed as a rich protein diet, with protein content
making up 10–35% of your everyday calories. Be that as it may, the
handled, powdered kind can prompt some not exactly wonderful outcomes.
"The protein confines in addition to added substances can cause you to feel
enlarged and have some other undesirable GI symptoms, improving you off
with Greek yogurt, which is unsweetened for protein in a smoothie."
In addition, the FDA doesn't direct dietary enhancements like shakes and
powders for security and viability in a similar way it accomplishes for food.
"Powders and protein 'mixes' may have unwanted fixings, or could interface
with a drug you might be taking," London includes, "making it extra critical
to ensure your doctor knows about you attempting the arrangement."
Chapter 1. Optavia Fuelings Recipes
 Rosemary
Preparation Time: 25 Minutes
Cooking Time: 20 Minutes
Servings: 5
Ingredients:
1 1/4 Cups plain flour sifted
1 tsp. Ground cinnamon myrtle
1 Cup rolled oats
3/4 Cup shredded coconut
1/4 Cup caster sugar
4 Blood limes zested
Long sprigs of sea rosemary coarsely chopped stems removed and
discarded.
1/2 Tsp. Murray River pink salt
1 Tbsp. golden syrup
1 Tbsp. honey
150g Unsalted butter, chopped
1/2 Tsp. bicarbonate of soda
1 1/2 Tbsp. water

Directions:
1. Preheat the oven to 400F. Line 2 baking trays with baking paper.
2. In a big bowl, add the flour, cinnamon myrtle, oats, coconut, sugar,
lime zest, sea rosemary, salt, and stir to combine.
3. In a small saucepan, place the golden syrup, honey, and butter, and
stir over low heat until the butter has melted.
 4. Remove from the heat. Mix the bicarbonate of soda with the water
and add to the golden syrup mixture.
5. Pour into the dry ingredients and mix until thoroughly combined.
6. Roll tablespoonfuls of the mixture into balls and place on baking
trays, pressing down on the top to flatten.
7. Sprinkle with a little salt, to taste.
8. Bake for 12-20 minutes depending on the thickness of your biscuit.
Nutrition:
Fat: 41g
Protein: 12g
Cholesterol: 20mg
Carbohydrates: 20g
Sodium: 504mg
 Baked Cheesy Eggplant
Preparation Time: 20 Minutes
Cooking Time: 1 Hour and 15 minutes
Servings: 6
Ingredients:
Eggplant (1, fresh)
Tomato (1,16 can, chopped)
Tomato sauce (2,8 oz. can)
Cheddar cheese (6 oz., shredded)
Onion (1, chopped)
Oregano (dash, dried)
Salt (2 tsp.)
Italian seasoning (dash)
Basil (dried, for taste)
Thyme (dried, for flavor)
Garlic (2-3 tsp., powdered)
Black pepper (1/2 tsp.)
Directions:
1. Slice eggplant (fresh) into thin slices, then season using a dash of salt.
2. Next, set aside in a colander for roughly 30 minutes, then pat dry
using a few paper towels.
3. Rinse under warm running water and thoroughly slice eggplant into
quarters.
4. Place a layer of the eggplant (quartered) into a baking dish (large).
5. Cover layer using the tomatoes (chopped) and tomato sauce (1 can).
 6. Add 1/2 of the cheese over the top and repeat layers with the
remaining cheese (shredded) over the top.
7. Place eggplant into the oven to bake for approximately 45 minutes at
350 degrees Fahrenheit until eggplant is soft.
Nutrition:
Protein: 11.7g
Carbohydrates: 15.4g
Dietary Fiber: 5.4g
 Tabasco Anzac
Preparation Time: 25 Minutes
Cooking Time: 3 Hours and 45 minutes
Servings: 4
Ingredients:
1 cup Porridge oats
¾ cup Desiccated coconut
¾ cup Sultanas
1 cup Plain flour
1 cup Caster sugar
½ cup Butter
1 Tbsp. Golden syrup
2 Tsp. Tabasco
2 Tbsp. Hot water
1 Tsp. Bicarbonate of soda
Directions:
1. Preheat fan assisted oven to 350F.
2. Pour the oats, raisins, coconut, flour, and sugar into a bowl.
3. Soften the butter in a small pan and stir inside the golden syrup,
Tabasco sauce, and water.
4. Add the bicarbonate of soda and mix well.
5. Add the liquid to the bowl and mix well until all the ingredients are
combined.
6. Using a dessert spoon, spoon the mixture onto a buttered baking
sheet. Leave about 2.5cm in-between each spoonful to allow room for
spreading.
 7. Bake in batches for 8-10 minutes until golden.
8. Place the cooked biscuits onto a wire rack to cool.
Nutrition:
Fat: 41g
Protein: 12g
Cholesterol: 20mg
Carbohydrates: 20g
Sodium: 504mg
 Sweet Potato Casserole
Preparation Time: 20 Minutes
Cooking Time: 1 Hour
Servings: 8
Ingredients:
Potatoes (3 lbs., sweet, peeled, chopped)
Greek yogurt (1 cup, nonfat)
Cinnamon (1/2 tbsp, ground)
Nutmeg (1/8 tsp., ground)
Sea salt (1/4 tsp.)
Egg whites (6 tbsp)
Butter (1 tbsp, melted)
Pecans (1/2 cup, chopped)
Marshmallows (1/2 cup, miniature)
Sugar (dash, light brown, for sprinkling)
Directions:
1. Heat your oven to 375 degrees Fahrenheit.
2. Place the potatoes (sweet) into a saucepan (large) over medium-high
heat.
3. Cover potatoes using water, then bring to a boil, boil for
approximately 30 minutes until soft.
4. Drain potatoes, then place potatoes back into the saucepan.
5. Add the Greek yogurt, cinnamon (ground), nutmeg (base), and sea
salt (dash) into the potatoes.
6. Stir well until coated (evenly).
 7. Add in the butter (melted) and egg whites, then bring to a stir once
more.
8. Transfer potato mixture into a casserole dish (large).
9. Place into the oven, then bake for approximately 30 minutes. Remove
from heat, then top with the pecans (chopped) and miniature
marshmallows.
10. Place back into the oven to bake for an additional 10 minutes
until marshmallows are browned.
Nutrition:
Protein: 2.9g
Carbohydrates: 30.1g
Dietary Fiber: 1.9g
 Easter Bunny
Preparation Time: 25 Minutes
Cooking Time: 30 Minutes
Servings: 12
Ingredients:
¾ cup Butter
1 1/4 Cups icing sugar mixture
1 tsp. Vanilla extract
1 Pinch salt
3 Egg yolks
2 1/2 Cups plain flour
12 Marshmallows
24 Nestle Smarties pink
72 Ferrero Tic Tacs pink
3 Drops liquid food coloring pink
Royal Icing
2 Egg whites
2 Tsp. lemon juice
3 Cups icing sugar sifted

Directions:
1. Preheat the oven to a hundred and 158F.
2. Whisk the butter using hand until it is smooth and creamy.
 3. Blend within the icing sugar, then add the egg yolks, vanilla, and salt.
Stir until blended.
4. Add the flour and blend it loosely with a wooden spoon till the dough
comes together.
5. Turn it out onto a floured surface and knead until the dough is
smooth.
6. Shape it into a disc and wrap it in cling wrap.
7. Refrigerate the dough for 30 minutes.
8. Roll out the dough to about 1 cm thick. Use a 5-6cm round cookie
cutter to cut 12 bunny butt shapes out of the dough. Then use a small
egg-shaped cookie cutter to create 24 bunny feet.
9. Place the cookies onto two baking trays lined with baking paper.
10. Bake in the oven for 10-15 minutes until the edges turn
brown.
11. Cool on a cooling rack while you make some royal icing.
12. Divide the icing into two halves. Color one half with a few
drops of rose food coloring to make it very light pink bunnies.
13. Ice half of your biscuits with pink and half white. Add two
bunny’s feet to each circle. Add a marshmallow tail and then a
Smartie as a paw pad and three tic tacs for the paw toes.
Icing:
1. Use an electric powered mixer, whisk egg whites with the lemon juice
till blended.
2. Regularly upload in sifted icing sugar at a low pace till clean.
3. Add meals color of your preference.
4. Pipe onto bunny biscuits.
5. Leave for 2-3 hours to set difficult.
Nutrition:
Fat: 41g
Protein: 12g
Cholesterol: 20mg
Carbohydrates: 20g
Sodium: 504mg
 High Protein Chipotle Cheddar Quesadilla
Preparation Time: 5 Minutes
Cooking Time: 10 Minutes
Servings: 4
Ingredients:
Tortillas (4, low carb)
Cottage cheese (2 cups, low sodium)
Cheddar cheese (2 cups, low fat, shredded)
Bell pepper (1, red, thinly sliced)
Onion (1, thinly sliced)
Portobello mushrooms (1 cup, thinly sliced)
Chipotle seasoning (2-3 tbsp)
Mild salsa (for dipping)
Directions:
1. Add the bell pepper (sliced, red), onion (sliced), and mushrooms
(sliced) into a large grill pan over medium heat.
2. Cook for approximately 10 minutes until soft. Remove then transfer
into a bowl (medium). Set aside.
3. Add the chipotle seasoning and cottage cheese in a small bowl. Stir
well to incorporate.
4. Place tortillas onto the grill pan and pour vegetable mixture over
tortillas.
5. Sprinkle cottage cheese mixture over the top, then top off using the
cheddar cheese (shredded).
6. Place an additional tortilla over the top of the filling.
7. Cook for roughly 2 minutes, then flip and continue cooking for a
minute.
 8. Repeat process with remaining tortillas and filling.
9. Serve immediately with the salsa (mild).
Nutrition:
Calories: 287
Protein: 32.6g
Carbohydrates: 29.8g
Fats: 10.6g
 Zucchini Boats with Beef and Pimiento Rojo
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
4 Zucchinis
2 Tbsp. olive oil
1 1/2 lb. Ground beef
1 Medium red onion, chopped
2 Tbsp. chopped pimiento
Pink salt and black pepper to taste
1 Cup grated yellow cheddar cheese
Directions:
1. Preheat oven to 350ºF.
2. Lay the zucchinis on a flat surface, trim off the ends and cut in half
lengthwise. Scoop out the pulp from each half with a spoon to make
shells. Chop the pulp.
3. Heat oil in a skillet; add the ground beef, red onion, pimiento,
zucchini pulp, and season with salt and black pepper.
4. Cook for 6 minutes while stirring to break up lumps until beef is no
longer pink. Turn the heat off.
5. Spoon the beef into the boats and sprinkle with cheddar cheese.
6. Place on a greased baking sheet and cook to melt the cheese for 15
minutes until zucchini boats are tender.
7. Take out, cool for 2 minutes, and serve warm with a mixed green
salad.
Nutrition:
Calories: 335
Fats: 24g
Carbohydrates: 7g
Protein: 18g
 Avocado Shrimp Cucumber Bites
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Servings: 6
Ingredients:
One large cucumber, cut into thick circles
Six small shrimps
1/2 cup parmesan cheese, grated
1 Tsp. almond butter, cubed
Salt and pepper to taste
1 tsp. coriander, chopped
Directions:
1. Preheat the oven to 390 degrees F.
2. Add wax paper on a baking sheet.
3. Arrange the cucumber pieces on the baking sheet.
4. Add one shrimp to each slice.
5. Add the butter cubes, cheese, salt, pepper, and coriander on top.
6. Bake for 10 minutes and then serve.
Nutrition:
Fat: 2g
Cholesterol: 51mg
Sodium: 240mg
Potassium: 83mg
Carbohydrates: 1g
Protein: 4g
 Crispy Cauliflowers
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Servings: 4
Ingredients:
2 Cup cauliflower florets, diced
1/2 Cup almond flour
1/2 Cup coconut flour
Salt and pepper to taste
1 Tsp. mixed herbs
1 Tsp. chives, chopped
1 Egg
1 Tsp. cumin
1/2 Tsp. garlic powder
1 Cup water
Oil for frying
Directions:
1. Combine the egg, salt, garlic, water, cumin, chives, mixed herbs,
pepper, and flour in a mixing bowl.
2. Add the cauliflower to the mixture and then fry them in oil until they
become golden in color.
3. Serve.
Nutrition:
Protein: 3.3g
Carbohydrates: 19.4g
Fiber: 1.3g
Fat: 10.4g
0 Strawberry-Avocado Toast with Balsamic Glaze
Preparation Time: 5 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
1 Avocado, peeled, pitted, and quartered
4 Whole-wheat bread slices, toasted
4 Ripe strawberries, cut into 1/4-inch slices
1 Tablespoon balsamic glaze or reduction
Directions:
1. Mash one-quarter of the avocado on a slice of toast.
2. Layer one-quarter of the strawberry slices over the avocado, and
finish with a drizzle of balsamic glaze.
3. Repeat with the remaining ingredients, and serve.
4. Tip: If you can’t buy balsamic glaze, make your own! Put balsamic
vinegar in a small saucepan and cook, uncovered, over low heat for
roughly 45 minutes, or until it’s reduced to nearly one-quarter of the
original amount of liquid.
Nutrition:
Fat: 8g
Carbohydrates: 17g
Fiber: 5g
Protein: 5g
Chapter 2. Lean & Green Recipes
1 Lemon Garlic Oregano Chicken with Asparagus
Preparation Time: 5 Minutes
Cooking Time: 40 Minutes
Servings: 4
Ingredients:
1 Small lemon, juiced (this should be about two tablespoons of lemon
juice)
1 ¾ lb. of bone-in, skinless chicken thighs
2 Tablespoons of fresh oregano, minced
2 Cloves of garlic, minced
2 lbs. of asparagus, trimmed
¼ Teaspoon each or less for black pepper and salt
Directions:
1. Preheat the oven to about 3500F.
2. Put the chicken in a medium-sized bowl. Now, add the garlic,
oregano, lemon juice, pepper, and salt and toss together to combine.
3. Roast the chicken in the air fryer oven until it reaches an internal
temperature of 1650F in about 40 minutes. Once the chicken thighs
have been cooked, remove and keep aside to rest.
4. Now, steam the asparagus on a stovetop or in a microwave to the
desired doneness.
5. Serve asparagus with the roasted chicken thighs.
Nutrition:
Calories: 350
Fat: 10g
Carbohydrate: 10g
Protein: 32g
2 Savory Cilantro Salmon
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
2 Tablespoons of fresh lime or lemon
4 Cups of fresh cilantro, divided
2 Tablespoon of hot red pepper sauce
½ Teaspoon of salt. Divided
1 Teaspoon of cumin
4, 7 oz. of salmon filets
½ Cup of (4 oz.) water
2 Cups of sliced red bell pepper
2 Cups of sliced yellow bell pepper
2 Cups of sliced green bell pepper
Cooking spray
½ Teaspoon of pepper
Directions:
1. Get a blender or food processor and combine half of the cilantro, lime
juice or lemon, cumin, hot red pepper sauce, water, and salt; then
puree until they become smooth. Transfer the marinade gotten into a
large re-sealable plastic bag.
2. Add salmon to marinade. Seal the bag, squeeze out air that might
have been trapped inside, turn to coat salmon. Refrigerate for about 1
hour, turning as often as possible.
3. Now, after marinating, preheat your oven to about 4000F. Arrange the
pepper slices in a single layer in a slightly-greased, medium-sized
 square baking dish. Bake it for 20 minutes, turn the pepper slices
once.
4. Drain your salmon and do away with the marinade. Crust the upper
part of the salmon with the remaining chopped, fresh cilantro. Place
salmon on the top of the pepper slices and bake for about 12-14
minutes until you observe that the fish flakes easily when it is being
tested with a fork.
5. Enjoy.
Nutrition:
Calories: 350
Carbohydrate: 15g
Protein: 42g
Fat: 13g
3 Salmon Florentine
Preparation Time: 5 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
1 ½ Cups of chopped cherry tomatoes
½ Cup of chopped green onions
2 Garlic cloves, minced
1 Teaspoon of olive oil
1 Quantity of 12 oz. package frozen chopped spinach, thawed and
patted dry
¼ Teaspoon of crushed red pepper flakes
½ Cup of part-skim ricotta cheese
¼ Teaspoon each for pepper and salt
4 Quantities of 5 ½ oz. wild salmon fillets
Cooking spray
Directions:
1. Preheat the oven to 3500F
2. Get a medium skillet to cook onions in oil until they start to soften,
which should be in about 2 minutes. You can then add garlic inside
the skillet and cook for an extra 1 minute. Add the spinach, red pepper
flakes, tomatoes, pepper, and salt. Cook for 2 minutes while stirring.
Remove the pan from the heat and let it cool for about 10 minutes.
Stir in the ricotta
3. Put a quarter of the spinach mixture on top of each salmon fillet.
Place the fillets on a slightly-greased rimmed baking sheet and bake it
for 15 minutes or until you are sure that the salmon has been
thoroughly cooked.
Nutrition:
Calories: 350
Carbohydrate: 15g
Protein: 42g
Fat: 13g
4 Tomato Braised Cauliflower with Chicken
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
4 Garlic cloves, sliced
3 Scallions, to be trimmed and cut into 1-inch pieces
¼ Teaspoon of dried oregano
¼ Teaspoon of crushed red pepper flakes
4 ½ Cups of cauliflower
1 ½ Cups of diced canned tomatoes
1 Cup of fresh basil, gently torn
½ Teaspoon each of pepper and salt, divided
1 ½ Teaspoon of olive oil
1 ½ lb. of boneless, skinless chicken breasts
Directions:
1. Get a saucepan and combine the garlic, scallions, oregano, crushed
red pepper, cauliflower, and tomato, and add ¼ cup of water. Get
everything boil together and add ¼ teaspoon of pepper and salt for
seasoning, then cover the pot with a lid. Let it simmer for 10 minutes
and stir as often as possible until you observe that the cauliflower is
tender. Now, wrap up the seasoning with the remaining ¼ teaspoon of
pepper and salt.
2. Toss the chicken breast with oil, olive preferably, and let it roast in the
oven with the heat of 4500F for 20 minutes and an internal
temperature of 1650F. Allow the chicken to rest for like 10 minutes.
3. Now slice the chicken, and serve on a bed of tomato braised
cauliflower.
Nutrition:
Calories: 290
Fat: 10g
Carbohydrate: 13g
Protein: 38g
5 Cheeseburger Soup
Preparation Time: 20 Minutes
Cooking Time: 25 Minutes
Servings: 4
Ingredients:
¼ Cup of chopped onion
1 Quantity of 14.5 oz. can diced tomato
1 lb. of 90% lean ground beef
¾ Cup of diced celery
2 Teaspoon of Worcestershire sauce
3 Cups of low sodium chicken broth
¼ Teaspoon of salt
1 Teaspoon of dried parsley
7 Cups of baby spinach
¼ Teaspoon of ground pepper
4 oz. of reduced-fat shredded cheddar cheese
Directions:
1. Get a large soup pot and cook the beef until it becomes brown. Add
the celery, onion, and sauté until it becomes tender. Remove from the
fire and drain excess liquid.
2. Stir in the broth, tomatoes, parsley, Worcestershire sauce, pepper, and
salt. Cover and allow it to simmer on low heat for about 20 minutes
3. Add spinach and leave it to cook until it becomes wilted in about 1-3
minutes. Top each of your servings with 1 ounce of cheese.
Nutrition:
Calories: 400
Carbohydrate: 11g
Protein: 44g
Fat: 20g
6 Braised Collard Greens in Peanut Sauce with Pork
Tenderloin
Preparation Time: 20 Minutes
Cooking Time: 1 Hour 12 minutes
Servings: 4
Ingredients:
2 Cups of chicken stock
12 Cups of chopped collard greens
5 Tablespoon of powdered peanut butter
3 Cloves of garlic, crushed
1 Teaspoon of salt
½ Teaspoon of allspice
½ Teaspoon of black pepper
2 Teaspoon of lemon juice
¾ Teaspoon of hot sauce
1 ½ lb. of pork tenderloin
Directions:
1. Get a pot with a tight-fitting lid and combine the collards with the
garlic, chicken stock, hot sauce, and half of the pepper and salt. Cook
on low heat for about 1 hour or until the collards become tender.
2. Once the collards are tender, stir in the allspice, lemon juice, and
powdered peanut butter. Keep warm.
3. Season the pork tenderloin with the remaining pepper and salt, and
broil in a toaster oven for 10 minutes when you have an internal
temperature of 1450F. Make sure to turn the tenderloin every 2
minutes to achieve an even browning all over. After that, you can take
away the pork from the oven and allow it to rest for like 5 minutes.
 4. Slice the pork as you will.
Nutrition:
Calories: 320
Fat: 10g
Carbohydrate: 15g
Protein: 45g
7 Tomatillo and Green Chili Pork Stew
Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Servings: 4
Ingredients:
2 Scallions, chopped
2 Cloves of garlic
1 lb. Tomatillos, trimmed and chopped
8 Large romaine or green lettuce leaves, divided
2 Serrano chilies, seeds, and membranes
½ Tsp of dried Mexican oregano (or you can use regular oregano)
1 ½ lb. of boneless pork loin, to be cut into bite-sized cubes
¼ Cup of cilantro, chopped
¼ Tablespoon (each) salt and paper
1 Jalapeno, seeds and membranes to be removed and thinly sliced
1 Cup of sliced radishes
4 Lime wedges
Directions:
1. Combine scallions, garlic, tomatillos, four lettuce leaves, serrano
chilies, and oregano in a blender. Then puree until smooth.
2. Put pork and tomatillo mixture in a medium pot. 1-inch of puree
should cover the pork; if not, add water until it covers it. Season with
pepper & salt, and cover it simmers. Simmer for approximately 20
minutes.
3. Now, finely shred the remaining lettuce leaves.
 4. When the stew is done cooking, garnish with cilantro, radishes, finely
shredded lettuce, sliced jalapenos, and lime wedges.
Nutrition:
Calories: 370
Protein: 36g
Carbohydrate: 14g
Fat: 19g
8 Optavia Cloud Bread
Preparation Time: 25 Minutes
Cooking Time: 35 Minutes
Servings: 3
Ingredients:
½ Cup of Fat-free 0% Plain Greek Yogurt (4.4 0z)
3 Eggs, Separated
16 Teaspoon Cream of Tartar
1 Packet Sweetener (a granulated sweetener just like stevia)
Directions:
1. For about 30 minutes before making this meal, place the Kitchen Aid
Bowl and the whisk attachment in the freezer.
2. Preheat your oven to 30 degrees.
3. Remove the mixing bowl and whisk attachment from the freezer.
4. Separate the eggs. Now put the egg whites in the Kitchen Aid Bowl,
and they should be in a different medium-sized bowl.
5. In the medium-sized bowl containing the yolks, mix in the sweetener
and yogurt.
6. In the bowl containing the egg white, add in the cream of tartar. Beat
this mixture until the egg whites turn to stiff peaks.
7. Now, take the egg yolk mixture and carefully fold it into the egg
whites. Be cautious and avoid over-stirring.
8. Place baking paper on a baking tray and spray with cooking spray.
9. Scoop out six equally-sized “blobs” of the “dough” onto the
parchment paper.
10. Bake for about 25-35 minutes (make sure you check when it is
25 minutes; in some ovens, they are done at this timestamp). You will
 know they are done as they will get brownish at the top and have
some crack.
11. Most people like them cold against being warm; let cool as
you like. Most people like to re-heat in a toast oven or toaster to get
them a little bit crispy.
12. Your serving size should be about two pieces.
Nutrition:
Calories: 234
Protein: 23g
Carbs: 5g
Fiber: 8g
Sodium: 223g
9 Avocado Lime Shrimp Salad
Preparation Time: 15 Minutes
Cooking Time: 0 Minutes
Servings: 2
Ingredients:
14 Ounces of jumbo cooked shrimp, peeled and deveined; chopped.
4 ½ Ounces of avocado, diced
1 ½ Cup of tomato, diced
¼ Cup of chopped green onion
¼ Cup of jalapeno with the seeds removed, diced fine
1 Teaspoon of olive oil
2 Tablespoons of lime juice
1/8 Teaspoon of salt
1 Tablespoon of chopped cilantro
Directions:
1. Get a small bowl and combine green onion, olive oil, lime juice,
pepper, a pinch of salt. Wait for about 5 minutes for all of them to
marinate and mellow the flavor of the onion.
2. Get a large bowl and combined chopped shrimp, tomato, avocado,
jalapeno. Combine all of the ingredients, add cilantro, and gently toss.
3. Add pepper and salt as desired.

Nutrition:
Calories: 314
Protein: 26g
Carbs: 15g
Fiber: 9g
0 Broccoli Cheddar Breakfast Bake
Preparation Time: 10 Minutes
Cooking Time: 45 Minutes
Servings: 4
Ingredients:
9 Eggs
6 Cups of small broccoli florets
¼ Teaspoon of salt
1 Cup of unsweetened almond milk
¼ Teaspoon of cayenne pepper
¼ Teaspoon of ground pepper
Cooking spray
4 oz. of shredded, reduced-fat cheddar
Directions:
1. Preheat your oven to about 375 degrees.
2. In your large microwave-safe, add broccoli and 2 to 3 tablespoon of
water. Microwave on high heat for 4 minutes or until it becomes
tender. Now transfer the broccoli to a colander to drain excess liquid.
3. Get a medium-sized bowl and whisk the milk, eggs, and seasonings
together.
4. Set the broccoli neatly on the bottom of a lightly greased 13 x 9-inch
baking dish. Sprinkle the cheese gently on the broccoli and pour the
egg mixture on top of it.
5. Bake for about 45 minutes or until the center is set and the top forms a
light brown crust.
Nutrition:
Calories: 290
Protein: 25g
Carbohydrate: 8g
Fat: 18g
1 Grilled Mahi Mahi with Jicama Slaw
Preparation Time: 20 Minutes
Cooking Time: 10 Minutes
Servings: 4
Ingredients:
1 Teaspoon each for pepper and salt, divided
1 Tablespoon of lime juice, divided
2 Tablespoon + 2 teaspoons of extra virgin olive oil
4 Raw mahi-mahi fillets, which should be about 8 oz. each
½ Cucumber, which should be thinly cut into long strips like
matchsticks (it should yield about 1 cup)
1 Jicama, which should be thinly cut into long strips like matchsticks
(it should yield about 3 cups)
1 Cup of alfalfa sprouts
2 Cups of coarsely chopped watercress
Directions:
1. Combine ½ teaspoon of both pepper and salt, one teaspoon of lime
juice, and two teaspoons of oil in a small bowl. Then brush the mahi-
mahi fillets all through with the olive oil mixture.
2. Grill the mahi-mahi on medium-high heat until it becomes done in
about 5 minutes, turn it to the other side, and let it be done for about 5
minutes. (You will have an internal temperature of about 1450F).
3. For the slaw, combine the watercress, cucumber, jicama, and alfalfa
sprouts in a bowl. Now combine ½ teaspoon of both pepper and salt,
two teaspoons of lime juice, and two tablespoons of extra virgin oil in
a small bowl. Drizzle it over slaw and toss together to combine.
Nutrition:
Calories: 320
Protein: 44g
Carbohydrate: 10g
Fat: 11g
2 Rosemary Cauliflower Rolls
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 3
Ingredients:
1/3 Cup of almond flour
4 Cups of riced cauliflower
1/3 Cup of reduced-fat, shredded mozzarella or cheddar cheese
2 Eggs
2 Tablespoon of fresh rosemary, finely chopped
½ Teaspoon of salt
Directions:
1. Preheat your oven to 4000F.
2. Combine all the listed ingredients in a medium-sized bowl.
3. Scoop cauliflower mixture into 12 evenly-sized rolls/biscuits onto a
lightly-greased and foil-lined baking sheet.
4. Bake until it turns golden brown, which should be achieved in about
30 minutes.
5. Note: if you want to have the outside of the rolls/biscuits crisp, then
broil for some minutes before serving.
Nutrition:
Calories: 254
Protein: 24g
Carbohydrate: 7g
Fat: 8g
Chapter 3. Breakfast
3 Optavia Pizza Hack
Preparation Time: 5-10 Minutes
Cooking Time: 15-20 Minutes
Servings: 1
Ingredients:
1/4 Fueling of garlic mashed potato
1/2 Egg whites
1/4 Tablespoon of Baking powder
3/4 oz. of reduced-fat shredded mozzarella
1/8 Cup of sliced white mushrooms
1/16 Cup of pizza sauce
3/4 oz. of ground beef
1/4 Sliced black olives
You also need a sauté pan, baking sheets, and parchment paper
Directions:
1. Start by preheating the oven to 400°.
2. Mix your baking powder and garlic potato packet.
3. Add egg whites to your mixture and stir well until it blends.
4. Line the baking sheet with parchment paper and pour the mixed batter
onto it.
5. Put another parchment paper on top of the batter and spread out the
batter to a 1/8-inch circle.
6. Then place another baking sheet on top; this way, the matter is
between two baking sheets.
7. Place into an oven and bake for about 8 minutes until the pizza crust
is golden brown.
 8. For the toppings, place your ground beef in a sauté pan and fry till it's
brown, and wash your mushrooms very well.
9. After the crust is baked, remove the top layer of parchment paper
carefully to prevent the foam from sticking to the pizza crust.
10. Put your toppings on top of the crust and bake for an extra 8
minutes.
11. Once ready, slide the pizza off the parchment paper and onto a
plate.
Nutrition:
Calories: 478
Protein: 30g
Carbohydrates: 22g
Fats: 29g
4 Sweet Cashew Cheese Spread
Preparation Time: 5 Minutes
Cooking Time: 5 Minutes
Servings: 10
Ingredients:
Stevia (5 drops)
Cashews (2 cups, raw)
Water (1/2 cup)
Directions:
1. Soak the cashews overnight in water.
2. Next, drain the excess water, then transfer cashews to a food
processor.
3. Add in the stevia and the water.
4. Process until smooth.
5. Serve chilled. Enjoy.
Nutrition:
Fat: 7g
Cholesterol: 0mg
Sodium: 12.6mg
Carbohydrates: 5.7g
5 Mini Zucchini Bites
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Servings: 6
Ingredients:
1 Zucchini, cut into thick circles
3 Cherry tomatoes, halved
1/2 Cup parmesan cheese, grated
Salt and pepper to taste
1 Tsp. chives, chopped
Directions:
1. Preheat the oven to 390 degrees F.
2. Add wax paper on a baking sheet.
3. Arrange the zucchini pieces.
4. Add the cherry halves to each zucchini slice.
5. Add parmesan cheese, chives, and sprinkle with salt and pepper.
6. Bake for 10 minutes. Serve.
Nutrition:
Fat: 1.0g
Cholesterol: 5.0mg
Sodium: 400.3mg
Potassium: 50.5mg
Carbohydrates: 7.3g
6 Whole-Wheat Blueberry Muffins
Preparation Time: 5 Minutes
Cooking Time: 25 Minutes
Servings: 8
Ingredients:
1/2 Cup plant-based milk
1/2 Cup unsweetened applesauce
1/2 Cup maple syrup
1 Teaspoon vanilla extract
2 Cups whole-wheat flour
1/2 Teaspoon baking soda
1 Cup blueberries
Directions:
1. Preheat the oven to 375°F.
2. In a large bowl, mix the milk, applesauce, maple syrup, and vanilla.
3. Stir in the flour and baking soda until no dry flour is left, and the
batter is smooth.
4. Gently fold in the blueberries until they are evenly distributed
throughout the batter.
5. In a muffin tin, fill eight muffin cups three-quarters full of batter.
6. Bake for 25 minutes, or until you can stick a knife into the center of a
muffin and it comes out clean. Allow cooling before serving.
7. Tip: Both frozen and fresh blueberries will work great in this recipe.
The only difference will be that muffins using fresh blueberries will
cook slightly quicker than those using frozen.
Nutrition:
Fat: 1g
Carbohydrates: 45g
Fiber: 2g
Protein: 4g
7 Walnut Crunch Banana Bread
Preparation Time: 5 Minutes
Cooking Time: 1 Hour and 30 minutes
Servings: 1
Ingredients:
4 Ripe bananas
1/4 Cup maple syrup
1 Tablespoon apple cider vinegar
1 Teaspoon vanilla extract
11/2 Cups whole-wheat flour
1/2 Teaspoon ground cinnamon
1/2 Teaspoon baking soda
1/4 Cup walnut pieces (optional)
Directions:
1. Preheat the oven to 350°F.
2. In a large bowl, use a fork or mixing spoon to mash the bananas until
they reach a puréed consistency (small bits of banana are acceptable).
Stir in the maple syrup, apple cider vinegar, and vanilla.
3. Stir in the flour, cinnamon, and baking soda. Fold in the walnut pieces
(if using).
4. Gently pour the batter into a loaf pan, filling it no more than three-
quarters of the way full. Bake it for 1 hour, or until you can stick a
knife into the middle and it comes out clean.
5. Remove from the oven and allow cooling on the countertop for a
minimum of 30 minutes before serving.
Nutrition:
Fat: 1g
Carbohydrates: 40g
Fiber: 5g
Protein: 4g
8 Plant-Powered Pancakes
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 8
Ingredients:
1 Cup whole-wheat flour
1 Teaspoon baking powder
1/2 Teaspoon ground cinnamon
1 Cup plant-based milk
1/2 Cup unsweetened applesauce
1/4 Cup maple syrup
1 Teaspoon vanilla extract
Directions:
1. In a large bowl, combine the flour, baking powder, and cinnamon.
2. Stir in the milk, applesauce, maple syrup, and vanilla until no dry
flour is left, and the batter is smooth.
3. Heat a large, non-stick skillet or griddle over medium heat. For each
pancake, pour 1/4 cup of batter onto the hot skillet. Once bubbles
form over the top of the pancake and the sides begin to brown, flip
and cook for 1 to 2 minutes more.
4. Repeat until all of the batters are used and serve.
Nutrition:
Fat: 2g
Carbohydrates: 44g
Fiber: 5g
Protein: 5g
9 Shake Cake Fueling
Preparation Time: 5 Minutes
Cooking Time: 16 Minutes
Servings: 1
Ingredients:
One packet of Optavia shakes.
1/4 Teaspoon of baking powder
Two tablespoons of eggbeaters or egg whites
Two tablespoons of water
Other options that are not compulsory include sweetener, reduced-fat
cream cheese, etc.
Directions:
1. Begin by preheating the oven.
2. Mix all the ingredients; begin with the dry ingredients first before
adding the wet ingredients.
3. After the mixture/batter is ready, pour gently into muffin cups.
4. Inside the oven, place, and bake for about 16-18 minutes or until it is
baked and ready. Allow it to cool completely.
5. Add additional toppings of your choice and ensure your delicious
shake cake is refreshing.
Nutrition:
Calories: 896
Fat: 37g
Carbohydrate: 115g
Protein: 34g
0 Optavia Biscuit Pizza
Preparation Time: 5 Minutes
Cooking Time: 15-20 Minutes
Servings: 1
Ingredients:
1/4 Sachet of Optavia buttermilk cheddar and herb biscuit
1/4 Tablespoon of tomato sauce
1/4 Tablespoon of low-fat shredded cheese
1/4 Table of water
Parchment paper
Directions:
1. You may begin by preheating the oven to about 350°F.
2. Mix the biscuit and water and stir properly.
3. In the parchment paper, pour the mixture and spread it into a thin
circle. Allow cooking for 10 minutes.
4. Take it out and add the tomato sauce and shredded cheese.
5. Bake it for a few more minutes.
Nutrition:
Calories: 478
Protein: 30g
Carbohydrates: 22g
Fats: 29g
1 Mini Mac in a Bowl
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 1
Ingredients:
5 Ounces of lean ground beef
2 Tablespoons of diced white or yellow onion.
1/8 Teaspoon of onion powder
1/8 Teaspoon of white vinegar
1 Ounce of dill pickle slices
One teaspoon sesame seed
3 Cups of shredded Romaine lettuce
Cooking spray
2 Tablespoons reduced-fat shredded cheddar cheese
2 Tablespoons of Wish-bone light thousand island as dressing
Directions:
1. Place a lightly greased small skillet on fire to heat.
2. Add your onion to cook for about 2-3 minutes.
3. Next, add the beef and allow cooking until it’s brown.
4. Next, mix your vinegar and onion powder with the dressing.
5. Finally, top the lettuce with the cooked meat and sprinkle cheese on it;
add your pickle slices.
6. Drizzle the mixture with the sauce and sprinkle the sesame seeds also.
7. Your mini mac in a bowl is ready to enjoy.
Nutrition:
Calories: 150
Protein: 21g
Carbohydrates: 32g
Fat: 19g
2 Lean and Green Smoothie 1
Preparation Time: 5 Minutes
Cooking Time: 0 Minutes
Servings: 1
Ingredients:
2 1/2 Cups of kale leaves
3/4 Cup of chilled apple juice
1 Cup of cubed pineapple
1/2 Cup of frozen green grapes
1/2 Cup of chopped apple
Directions:
1. Place the pineapple, apple juice, apple, frozen seedless grapes, and
kale leaves in a blender.
2. Cover and blend until it’s smooth.
3. Smoothie is ready and can be garnished with halved grapes if you
wish.
Nutrition:
Calories: 81
Protein: 2g
Carbohydrates: 19g
Fats: 1g
3 Lean and Green Smoothie 2
Preparation Time: 5 Minutes
Cooking Time: 0 Minutes
Servings: 1
Ingredients:
Six kale leaves
Two peeled oranges
2 Cups of mango kombucha
2 Cups of chopped pineapple
2 Cups of water
Directions:
1. Break up the oranges, place in the blender.
2. Add the mango kombucha, chopped pineapple, and kale leaves into
the blender.
3. Blend everything until it is smooth.
4. Smoothie is ready to be taken.
Nutrition:
Calories: 81
Protein: 2g
Carbohydrates: 19g
Fats: 1g
4 Lean and Green Chicken Pesto Pasta
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 1
Ingredients:
3 Cups of raw kale leaves
2 Tbsp. of olive oil
2 Cups of fresh basil
1/4 Teaspoon salt
3 Tbsp. lemon juice
Three garlic cloves
2 Cups of cooked chicken breast
1 Cup of baby spinach
6 Ounces of uncooked chicken pasta
3 Ounces of diced fresh mozzarella
Basil leaves or red pepper flakes to garnish
Directions:
1. Start by making the pesto, add the kale, lemon juice, basil, garlic
cloves, olive oil, and salt to a blender and blend until it's smooth.
2. Add salt and pepper to taste.
3. Cook the pasta and strain off the water. Reserve 1/4 cup of the liquid.
4. Get a bowl and mix everything, the cooked pasta, pesto, diced
chicken, spinach, mozzarella, and the reserved pasta liquid.
5. Sprinkle the mixture with additional chopped basil or red paper flakes
(optional).
 6. Now your salad is ready. You may serve it warm or chilled. Also, it
can be taken as a salad mix-ins or as a side dish. Leftovers should be
stored in the refrigerator inside an air-tight container for 3-5 days.
Nutrition:
Calories: 244
Protein: 20.5g
Carbohydrates: 22.5g
Fat: 10g
5 Open-Face Egg Sandwiches with Cilantro-Jalapeño Spread
Preparation Time: 20 Minutes
Cooking Time: 10 Minutes
Servings: 2
Ingredients:
For the cilantro and jalapeño spread
1 Cup filled up fresh cilantro leaves and stems (about one bunch)
1 Jalapeño pepper, seeded and roughly chopped
½ Cup extra-virgin olive oil
¼ Cup pepitas (hulled pumpkin seeds), raw or roasted
2 Garlic cloves, thinly sliced
1 Tablespoon freshly squeezed lime juice
1 Teaspoon kosher salt
For the eggs
4 Large eggs
¼ Cup milk
¼ to ½ Teaspoon kosher salt
2 Tablespoons butter
For the sandwich
2 Slices bread
1 Tablespoon butter
1 Avocado, halved, pitted, and divided into slices
Microgreens or sprouts, for garnish
Directions:
To make the cilantro and jalapeño spread
 1. In a food processor, combine the cilantro, jalapeño, oil, pepitas, garlic,
lime juice, and salt. Whirl until smooth. Refrigerate if making in
advance; otherwise, set aside.
To make the eggs
1. In a medium bowl, whisk the eggs, milk, and salt.
2. Dissolve the butter in a skillet over low heat, swirling to coat the
bottom of the pan. Pour in the whisked eggs. Cook until they begin to
set then, using a heatproof spatula, push them to the sides, allowing
the uncooked portions to run into the bottom of the skillet. Continue
until the eggs are set.
To assemble the sandwiches
1. Toast the bed and spread with butter.
2. Spread a spoonful of the cilantro-jalapeño spread on each piece of
toast. Top each with scrambled eggs.
3. Arrange avocado over each sandwich and garnish with microgreens.
Nutrition:
Calories: 311
Total fat: 4g
Cholesterol: 54mg
Fiber: 12g
Protein: 12g
Sodium: 327mg
Chapter 4. Breakfast 2
6 Wheat Pita Bread Wedges
Preparation Time: 10 Minutes
Cooking Time: 7 Minutes
Servings: 24
Ingredients:
230 ml or a cup of Luke warm water
2 Teaspoon of honey
2 Teaspoon of yeast (dry)
1 Teaspoon of salt
11/2 Cup of whole wheat flour (180grams)
1 Teaspoon of extra virgin oil or any cooking oil.
Directions:
1. Mix the water, yeast, and honey in your mixing bowl, allowing it to
sit for 4 or 5 minutes.
2. Then add the flour, olive oil, and salt, nixing it for a couple of minutes
until it sticks together.
3. Take a little flour and sprinkle it on the surface, making a dough.
4. Add more flour if necessary to the dough until it becomes smooth and
more elastic. This might take up to 5 minutes.
5. Make a ball with it and cover it in an oiled bowl for about an hour
until it is doubled
6. Remove the dough and divide it into nine parts equally, with each part
circle is shaped like a ball.
7. Cover with a clean damp cloth.
8. Preheat the oven to 230C and bake for 4 to 5 minutes.
9. Allow the homemade whole wheat pita bread to cool before serving.
Nutrition:
Protein: 3.2g
Carbohydrates: 17.7g
Dietary Fiber: 2.4g
Sugars 0.3g
Fat: 5.3g
7 Broccoli Cheddar Breakfast Bake
Preparation Time: 10 Minutes
Cooking Time: 55 Minutes
Servings: 4
Ingredients:
9 Eggs
6 Cups of small broccoli florets
1/4 Teaspoon of salt
1 Cup of unsweetened almond milk
1/4 Teaspoon of cayenne pepper
1/4 Teaspoon of ground pepper
Cooking spray
4 oz. of shredded, reduced-fat cheddar
Directions:
1. Preheat your oven to about 375 degrees.
2. In your large microwave-safe, add broccoli and 2 to 3 tablespoons of
water.
3. Microwave on high heat for about 3-4 minutes or until it becomes
tender.
4. Now transfer the broccoli to a colander to drain excess liquid.
5. Get a medium-sized bowl and whisk the milk, eggs, and seasonings
together.
6. Set the broccoli neatly on the bottom of a lightly greased 13 x 9-inch
baking dish.
7. Sprinkle the cheese gently on the broccoli and pour the egg mixture
on top of it.
 8. Bake for about 40 to 45 minutes or until the center is set and the top
forms a light brown crust.
Nutrition:
Protein: 25g
Carbohydrates: 8g
Fat: 18g
8 Greek Yogurt Breakfast Bark
Preparation Time: 5 Minutes
Cooking Time: 5 Minutes
Servings: 2
Ingredients:
12 Ounces plain low-fat Greek yogurt
2 Packets zero-calorie sugar substitute
1 Sachet Optavia Essential Red Berry Crunchy O’s Cereal
Directions:
1. Line an 8x8 baking dish with non-stick foil. Set aside.
2. In a bowl, combine the Greek yogurt and sugar substitute.
3. Spread the Greek yogurt mixture into the prepared baking dish and
sprinkle with the Red Berry Crunchy O’s Cereal on top.
4. Put in the freezer for 5 hours until the bark is hard.
5. Break the bark with a sharp knife into smaller pieces.
Nutrition:
Calories: 198
Protein: 11.1g
Carbohydrates: 31.2g
Fat: 3.1g
Sugar: 15.4g
9 Optavia Pancake Crepes
Preparation Time: 3 Minutes
Cooking Time: 6 Minutes
Servings: 3
Ingredients:
1 Packet Medifast Chocolate Chip Pancake Mix
1/4 Cup water
1/4 Cup skim ricotta cheese
1/2 Packet stevia powder
1/8 Teaspoon vanilla extract
Directions:
1. Combine the Medifast Chocolate Chip Pancake Mix and water to
create a thick paste or batter.
2. Spray a non-stick skillet with cooking spray and pour batter into the
pan.
3. Cook for 3 minutes on each side.
4. Set aside.
5. In another bowl, combine the ricotta cheese, stevia powder, and
vanilla extract.
6. Spread over one side of the pancake and roll to create a crepe.
Nutrition:
Calories: 360
Protein: 5.4g
Carbohydrates: 45.1g
Fat: 10.8g
Sugar: 0.4g
0 Barbecued Pulled Pork Sandwiches
Preparation Time: 15 Minutes
Cooking Time: 6 Hours and 5 minutes
Servings: 4
Ingredients:
Pork tenderloin (1 1/4 lbs.)
Barbecue sauce (1/4 cup)
Hamburger rolls (4)
Coleslaw (2 cups, shredded)
Yogurt (1/2 cup, Greek)
Dijon mustard (1 1/2 tbsp)
Salt and black pepper (dash)
Directions:
1. Add in the pork tenderloin into a slow cooker, then pour barbecue
sauce over the top.
2. Cover using a lid and cook for 6 hours on medium setting until soft.
3. Remove pork tenderloin and finely shred using two forks.
4. Add in the Yogurt, coleslaw, and Dijon mustard into a small-sized
bowl and season using a dash of salt and black pepper. Stir until
thoroughly mixed.
5. Divide pork among hamburger buns, then top off using the coleslaw.
6. Serve immediately.

Nutrition:
Fats 4.4g
Cholesterol 35mg
Sodium 666mg
Potassium 305mg
Carbohydrates 19g
1 Quickie Honey Nut Granola
Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Servings: 6
Ingredients:
21/2 Cups regular rolled oats
1/3 Cup coarsely chopped almonds
1/8 Teaspoon kosher or sea salt
1/2 Teaspoon ground cinnamon
1/2 Cup chopped dried apricots
2 Tablespoons ground flaxseed
1/4 Cup honey
1/4 Cup extra-virgin olive oil
2 Teaspoons vanilla extract
Directions:
1. Preheat the oven to 325°F. Line a large, rimmed baking sheet with
parchment paper.
2. In a large skillet, combine the oats, almonds, salt, and cinnamon. Turn
the heat to medium-high and cook, often stirring, for toasting, about 6
minutes.
3. While the oat mixture is toasting, in a microwave-safe bowl, combine
the apricots, flaxseed, honey, and oil.
4. Microwave on high for about 1 minute, or until very hot and just
beginning to bubble. (Or heat these ingredients in a small saucepan
over medium heat for about 3 minutes.)
5. Stir the vanilla into the honey mixture, then pour it over the oat
mixture in the skillet. Stir well.
 6. Spread out the granola on the prepared baking sheet. Bake for 15
minutes, until lightly browned. Remove from the oven and cool
completely.
7. Break the granola into small pieces, and store in an air-tight container
in the refrigerator for up to 2 weeks.
Nutrition:
Calories: 337
Fat: 17g
Cholesterol: 0mg
Sodium: 23mg
Carbohydrates: 42g
Fiber: 6g
Protein: 7g
2 Greek Yogurt Breakfast Parfaits with Roasted Grapes
Preparation Time: 5 Minutes
Cooking Time: 25 Minutes
Servings: 4
Ingredients:
11/2 Pounds seedless grapes (about 4 cups)
1 Tablespoon extra-virgin olive oil
2 Cups 2% plain Greek yogurt
1/2 Cup chopped walnuts
4 Teaspoons honey
Directions:
1. Place a large, rimmed baking sheet in the oven. Preheat the oven to
450°F with the pan inside.
2. Wash the grapes and remove the stems. Dry on a clean kitchen towel,
and put it in a bowl. Drizzle with the oil, and toss to coat.
3. Carefully remove the hot pan from the oven, and pour the grapes onto
the pan.
4. Bake for 20 to 23 minutes, until slightly wilted, stirring once halfway
through.
5. Remove the baking sheet from the oven and cool on a wire rack for 5
minutes.
6. While the grapes are cooling, assemble the parfaits by spooning the
yogurt into four bowls or tall glasses. Top each bowl or glass with two
tablespoons of walnuts and one teaspoon of honey.
7. When the grapes are slightly cooled, top each parfait with a quarter of
the grapes. Scrape any accumulated sweet grape juice onto the
parfaits and serve.
Nutrition:
Calories: 300
Fat: 17g
Cholesterol: 16mg
Sodium: 59mg
Carbohydrates: 34g
Fiber: 2g
Protein: 7g
3 Mashed Chickpea Feta and Avocado Toast
Preparation Time: 10 Minutes
Cooking Time: 15 Minutes
Servings: 4
Ingredients:
1 (15-ounce) Can chickpeas, drained and rinsed
1 Avocado, pitted
1/2 Cup diced feta cheese (about 2 ounces)
2 Teaspoons freshly squeezed lemon juice or 1 tablespoon orange
juice
1/2 Teaspoon freshly ground black pepper
4 Pieces multigrain toast
2 Teaspoons honey
Directions:
1. Put the chickpeas in a large bowl. Scoop the avocado flesh into the
bowl.
2. With a potato masher or large fork, mash the ingredients together until
the mix has a spreadable consistency. It doesn’t need to be smooth.
3. Add the feta, lemon juice, and pepper, and mix well.
4. Evenly divide the mash onto the four pieces of toast and spread with a
knife. Drizzle with honey and serve.
Nutrition:
Calories: 337
Fat: 13g
Cholesterol: 16mg
Sodium: 564mg
Carbohydrates: 43g
Fiber: 12g
Protein: 13g
4 Mediterranean Fruit Bulgur Breakfast Bowl
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 6
Ingredients:
11/2 Cups uncooked bulgur
2 Cups 2% milk
1 Cup water
1/2 Teaspoon ground cinnamon
2 Cups frozen (or fresh, pitted) dark sweet cherries
8 Dried (or fresh) figs, chopped
1/2 Cup chopped almonds
1/4 Cup loosely packed fresh mint, chopped
Warm 2% milk, for serving (optional)
Directions:
1. In a medium saucepan, combine the bulgur, milk, water, and
cinnamon.
2. Stir once, then bring just to a boil.
3. Cover, reduce the heat to medium-low, and simmer for 10 minutes or
until the liquid is absorbed.
4. Turn off the heat, keep the pan on the stove, and stir in the frozen
cherries (no need to thaw), figs, and almonds. Stir well, cover for 1
minute, and let the hot bulgur melt the cherries and partially hydrate
the figs.
5. Stir in the mint.
6. Scoop into serving bowls.
 7. Serve with warm milk, if desired. You can also serve it chilled.
Nutrition:
Calories: 301
Fat: 6g
Cholesterol: 7mg
Sodium: 40mg
Carbohydrates: 57g
Fiber: 9g
Protein: 9g
5 Breakfast Polenta
Preparation Time: 5 Minutes
Cooking Time: 10 Minutes
Servings: 6
Ingredients:
2 (18-ounce) Tubes plain polenta
21/4 to 21/2 Cups 2% milk, divided
2 Oranges, peeled and chopped
1/2 Cup chopped pecans
1/4 Cup 2% plain Greek yogurt
8 Teaspoons honey
Directions:
1. Slice the polenta into rounds and place in a microwave-safe bowl.
Heat in the microwave on high for 45 seconds.
2. Transfer the polenta to a large pot, and mash it with a potato masher
or fork until coarsely mashed. Place the pot on the stove over medium
heat.
3. In a medium, microwave-safe bowl, heat the milk in the microwave
on high for 1 minute.
4. Pour 2 cups of the warmed milk into the pot with the polenta, and stir
with a whisk.
5. Continue to stir and mash with the whisk, adding the remaining milk a
few tablespoons at a time, until the polenta is relatively smooth and
heated through about 5 minutes.
6. Remove from the stove.
7. Divide the polenta among four serving bowls. Top each bowl with
one-quarter of the oranges, two tablespoons of pecans, one tablespoon
of yogurt, and two teaspoons of honey before serving.
Nutrition:
Calories: 234
Fat: 7g
Cholesterol: 5mg
Sodium: 438mg
Carbohydrates: 38mg
Fiber: 4g
Protein: 3g
6 Cloud Bread
Preparation Time: 10 Minutes
Cooking Time: 15 Minutes
Servings: 10
Ingredients:
Egg White
Sugar
Corn Starch
Food Coloring
Directions:
1. Egg Whipping: Place your egg whites into a clean bowl free of
grease, and start whipping the egg whites.
2. Continue beating until it is pale and frothy.
3. Add sugar: measure out your sugar and add it in a little at a time.
4. You continue until the sugar dissolves completely, and the egg whites
start foaming.
5. Next, add you’re Cornstarch: Sift your cornstarch first to rid it of any
debris or lumps.
6. Now carefully add it to your whipped mix of egg white and sugar and
continue beating till egg white takes shape into a thick and glossy
meringue.
7. You know you are done when the beater holds a peak when lifted
from the bowl; they should also look smooth and as creamy as a
shaving cream.
8. The shaping of the Cloud: For this, you would need a spatula,
preferably a rubber one.
9. Scoop the meringue out and place it on a baking sheet lined with
parchment paper.
 10. Next, shape it into a cloud. Bake the Cloud bread: This is the
final step after shaping your cloud bread.
11. Use a low oven for baking and leave it until it is golden or
brown and thoroughly cooked.
Nutrition:
Protein: 2g
Cholesterol: 68mg
Sodium: 167mg
Potassium: 63mg
Chapter 5. Lunch
7 Tropical Greens Smoothie
Preparation Time: 5 Minutes
Cooking Time: 0 Minutes
Servings: 1
Ingredients:
One banana
1/2 Large navel orange, peeled and segmented
1/2 Cup frozen mango chunks
1 Cup frozen spinach
One celery stalk, broken into pieces
One tablespoon cashew butter or almond butter
1/2 Tablespoon spiraling
1/2 Tablespoon ground flaxseed
1/2 Cup unsweetened nondairy milk
Water, for thinning (optional)
Directions:
1. In a high-speed blender or food processor, combine the bananas,
orange, mango, spinach, celery, cashew butter, spiraling (if using),
flaxseed, and milk.
2. Blend until creamy, adding more milk or water to thin the smoothie if
too thick. Serve immediately—it is best served fresh.
Nutrition:
Calories: 391
Fat: 12g
Protein: 13g
Carbohydrates: 68g
Fiber: 13g
8 Vitamin C Smoothie Cubes
Preparation Time: 5 Minutes
Cooking Time: 8 Hours to chill
Servings: 1
Ingredients:
1/8 Large papaya
1/8 Mango
1/4 Cups chopped pineapple, fresh or frozen
1/8 Cup raw cauliflower florets, fresh or frozen
1/4 Large navel oranges, peeled and halved
1/4 Large orange bell pepper stemmed, seeded, and coarsely chopped
Directions:
1. Halve the papaya and mango, remove the pits, and scoop their soft
flesh into a high-speed blender.
2. Add the pineapple, cauliflower, oranges, and bell pepper. Blend until
smooth.
3. Evenly divide the puree between 2 (16-compartment) ice cube trays
and place them on a level surface in your freezer. Freeze for at least 8
hours.
4. The cubes can be left in the ice cube trays until use or transferred to a
freezer bag. The frozen cubes are good for about three weeks in a
standard freezer or up to 6 months in a chest freezer.
Nutrition:
Calories: 96
Fat: 1g
Protein: 2g
Carbohydrates: 24g
Fiber: 4g
9 Overnight Chocolate Chia Pudding
Preparation Time: 2 Minutes
Cooking Time: Overnight to chill
Servings: 1
Ingredients:
1/8 Cup chia seeds
1/2 Cup unsweetened nondairy milk
One tablespoon raw cacao powder
1/2 Teaspoon vanilla extract
1/2 Teaspoon pure maple syrup
Directions:
1. Stir together the chia seeds, milk, cacao powder, vanilla, and maple
syrup in a large bowl. Divide between 2 (1/2-pint) covered glass jars
or containers. Refrigerate overnight.
2. Stir before serving.
Nutrition:
Calories: 213
Fat: 10g
Protein: 9g
Carbohydrates: 20g
Fiber: 15g
0 Slow Cooker Savory Butternut Squash Oatmeal
Preparation Time: 15 Minutes
Cooking Time: 6 to 8 hours
Servings: 1
Ingredients:
1/4 Cup steel-cut oats
1/2 Cups cubed (1/2-inch pieces) peeled butternut squash (freeze any
leftovers after preparing a whole squash for future meals)
3/4 Cups of water
1/16 Cup unsweetened nondairy milk
1/4 Tablespoon chia seed
1/2 Teaspoons yellow (mellow) miso paste
3/4 Teaspoons ground ginger
1/4 Tablespoon sesame seed, toasted
1/4 Tablespoon chopped scallion, green parts only
Shredded carrot, for serving (optional)
Directions:
1. In a slow cooker, combine the oats, butternut squash, and water.
2. Cover the slow cooker and cook on low for 6 to 8 hours, or until the
squash is fork-tender. Using a potato masher or heavy spoon, roughly
mash the cooked butternut squash. Stir to combine with the oats.
3. Whisk together the milk, chia seeds, miso paste, and ginger to
combine in a large bowl. Stir the mixture into the oats.
4. Top your oatmeal bowl with sesame seeds and scallion for more
plant-based fiber, top with shredded carrot (if using).
Nutrition:
Calories: 230
Fat: 5g
Protein: 7g
Carbohydrates: 40g
Fiber: 9g
1 Carrot Cake Oatmeal
Preparation Time: 10 Minutes
Cooking Time: 15 Minutes
Servings: 1
Ingredients:
1/8 Cup pecans
1/2 Cup finely shredded carrot
1/4 Cup old-fashioned oats
5/8 Cups unsweetened nondairy milk
1/2 Tablespoon pure maple syrup
1/2 Teaspoon ground cinnamon
1/2 Teaspoon ground ginger
1/8 Teaspoon ground nutmeg
One tablespoon chia seed
Directions:
1. Over medium-high heat in a skillet, toast the pecans for 3 to 4
minutes, often stirring, until browned and fragrant (watch closely, as
they can burn quickly). Pour the pecans onto a cutting board and
coarsely chop them. Set aside.
2. In an 8-quart pot over medium-high heat, combine the carrot, oats,
milk, maple syrup, cinnamon, ginger, and nutmeg. When it is already
boiling, reduce the heat to medium-low. Cook, uncovered, for 10
minutes, stirring occasionally.
3. Stir in the chopped pecans and chia seeds. Serve immediately.

Nutrition:
Calories: 307
Fat: 17g
Protein: 7g
Carbohydrates: 35g
Fiber: 11g
2 Spiced Sorghum and Berries
Preparation Time: 5 Minutes
Cooking Time: 1 Hour
Servings: 1
Ingredients:
1/4 Cup whole-grain sorghum
1/4 Teaspoon ground cinnamon
1/4 Teaspoon Chinese five-spice powder
3/4 Cups water
1/4 Cup unsweetened nondairy milk
1/4 Teaspoon vanilla extract
1/2 Tablespoons pure maple syrup
1/2 Tablespoon chia seed
1/8 Cup sliced almonds
1/2 Cups fresh raspberries, divided
Directions:
1. Using a large pot over medium-high heat, stir together the sorghum,
cinnamon, five-spice powder, and water. Wait for the water to a boil,
cover the bank, and reduce the heat to medium-low. Cook for 1 hour,
or until the sorghum is soft and chewy. If the sorghum grains are still
hard, add another water cup and cook for 15 minutes more.
2. Using a glass measuring cup, whisk together the milk, vanilla, and
maple syrup to blend. Add the mixture to the sorghum and the chia
seeds, almonds, and 1 cup of raspberries. Gently stir to combine.
3. When serving, top with the remaining 1 cup of fresh raspberries.
Nutrition:
Calories: 289
Fat: 8g
Protein: 9g
Carbohydrates: 52g
Fiber: 10g
3 Raw-Cinnamon-Apple Nut Bowl
Preparation Time: 15 Minutes
Cooking Time: 1 Hour to chill
Servings: 1
Ingredients:
One green apple halved, seeded, and cored
3/4 Honey crisp apples, halved, seeded, and cored
1/4 Teaspoon freshly squeezed lemon juice
One pitted Medrol dates
1/8 Teaspoon ground cinnamon
Pinch ground nutmeg
1/2 Tablespoons chia seeds, plus more for serving (optional)
1/4 Tablespoon hemp seed
1/8 Cup chopped walnuts
Nut butter, for serving (optional)
Directions:
1. Finely dice half the green apple and 1 Honey crisp apple. With the
lemon juice, store it in an air-tight container while you work on the
next steps.
2. Coarsely chop the remaining apples and the dates. Transfer to a food
processor and add the cinnamon and nutmeg. Check it several times if
it combines, then processes for 2 to 3 minutes to puree. Stir the puree
into the reserved diced apples. Stir in the chia seeds (if using), hemp
seeds, and walnuts. Chill for at least 1 hour. Enjoy!
3. Serve as is or top with additional chia seeds and nut butter (if using).
Nutrition:
Calories: 274
Fat: 8g
Protein: 4g
Carbohydrates: 52g
Fiber: 9g
4 Peanut Butter and Cacao Breakfast Quinoa
Preparation Time: 5 Minutes
Cooking Time: 10 Minutes
Servings: 1
Ingredients:
1/3 Cup quinoa flakes
1/2 Cup unsweetened nondairy milk,
1/2 Cup of water
1/8 Cup raw cacao powder
One tablespoon natural creamy peanut butter
1/8 Teaspoon ground cinnamon
One banana, mashed
Fresh berries of choice, for serving
Chopped nuts of choice, for serving
Directions:
1. Using an 8-quart pot over medium-high heat, stir together the quinoa
flakes, milk, water, cacao powder, peanut butter, and cinnamon. Cook
and stir it until the mixture begins to simmer. Turn the heat to
medium-low and cook for 3 to 5 minutes, stirring frequently.
2. Stir in the bananas and cook until hot.
3. Serve topped with fresh berries, nuts, and a splash of milk.

Nutrition:
Calories: 471
Fat: 16g
Protein: 18g
Carbohydrates: 69g
Fiber: 16g
5 Vanilla Buckwheat Porridge
Preparation Time: 5 Minutes
Cooking Time: 25 Minutes
Servings: 1
Ingredients:
One cup of water
1/4 Cup raw buckwheat grouts
1/4 Teaspoon ground cinnamon
1/4 Banana, sliced
1/16 Cup golden raisins
1/16 Cup dried currants
1/16 Cup sunflower seeds
1/2 Tablespoons chia seeds
1/4 Tablespoon hemp seed
1/4 Tablespoon sesame seed, toasted
1/8 Cup unsweetened nondairy milk
1/4 Tablespoon pure maple syrup
1/4 Teaspoon vanilla extract
Directions:
1. Boil the water in a pot. Stir in the buckwheat, cinnamon, and banana.
Cook the mixture. Mixing it and wait for it to boil, then reduce the
heat to medium-low. Cover the pot and cook for 15 minutes, or until
the buckwheat is tender. Remove from the heat.
2. Stir in the raisins, currants, sunflower seeds, chia seeds, hemp seeds,
sesame seeds, milk, maple syrup, and vanilla. Cover the pot. Wait for
10 minutes before serving.
 3. Serve as is or top as desired.
Nutrition:
Calories: 353
Fat: 11g
Protein: 10g
Carbohydrates: 61g
Fiber: 10g
6 Polenta with Seared Pears
Preparation Time: 10 Minutes
Cooking Time: 50 Minutes
Servings: 1
Ingredients:
One cup water, divided, plus more as needed
1/2 Cups coarse cornmeal
One tablespoon pure maple syrup
1/4 Tablespoon molasses
1/4 Teaspoon ground cinnamon
1/2 Ripe pears, cored and diced
1/4 Cup fresh cranberries
1/4 Teaspoon chopped fresh rosemary leaves
Directions:
1. In a pan, cook 5 cups of water to a simmer.
2. While whisking continuously to avoid clumping, slowly pour in the
cornmeal. Cook, often stirring with a heavy spoon, for 30 minutes.
The polenta should be thick and creamy.
3. While the polenta cooks, in a saucepan over medium heat, stir
together the maple syrup, molasses, the remaining 1/4 cup of water,
and the cinnamon until combined. Bring it to a simmer, add the pears
and cranberries. Cook for 10 minutes, occasionally stirring, until the
pears are tender and start to brown. Remove from the heat. Stir in the
rosemary and let the mixture sit for 5 minutes. If it is too thick, add
another 1/4 cup of water and return to the heat.
4. Top with the cranberry-pear mixture.
Nutrition:
Calories: 282
Fat: 2g
Protein: 4g
Carbohydrates: 65g
Fiber: 12g
7 Best Whole Wheat Pancakes
Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Servings: 1
Ingredients:
3/4 Tablespoons ground flaxseed
Two Tablespoons warm water
1/2 Cups whole wheat pastry flour
1/8 Cup rye flour
1/2 Tablespoons double-acting baking powder
1/4 Teaspoon ground cinnamon
1/8 Teaspoon ground ginger
One cup unsweetened nondairy milk
3/4 tablespoons pure maple syrup
1/4 teaspoon vanilla extract
Directions:
1. Mix the warm water and flaxseed in a large bowl. Set aside for at least
5 minutes.
2. Whisk together the pastry and rye flours, baking powder, cinnamon,
and ginger to combine.
3. Whisk together the milk, maple syrup, and vanilla in a large bowl.
Make use of a spatula, fold the wet ingredients into the dry
ingredients. Fold in the soaked flaxseed until fully incorporated.
4. Heat a large skillet or non-stick griddle over medium-high heat.
Working in batches, 3 to 4 pancakes at a time, add 1/4-cup portions of
batter to the hot skillet. Until golden brown, cook for 3 to 4 minutes
each side or no liquid batter is visible.
Nutrition:
Calories: 301
Fat: 4g
Protein: 10g
Carbohydrates: 57g
Fiber: 10g
8 Spiced Pumpkin Muffins
Preparation Time: 15 Minutes
Cooking Time: 20 Minutes
Servings: 1
Ingredients:
1/6 Tablespoons ground flaxseed
1/24 Cup of water
1/8 Cups whole wheat flour
1/6 Teaspoons baking powder
5/6 Teaspoons ground cinnamon
1/12 Teaspoon baking soda
1/12 Teaspoon ground ginger
1/16 Teaspoon ground nutmeg
1/32 Teaspoon ground cloves
1/6 Cup pumpkin puree
1/12 Cup pure maple syrup
1/24 Cup unsweetened applesauce
1/24 Cup unsweetened nondairy milk
1/2 Teaspoons vanilla extract
Directions:
1. Preheat the oven to 350°F. Line a 12-cup metal muffin pan with
parchment paper liners or use a silicone muffin pan.
2. First, mix the flaxseed and water in a large bowl then keep it aside.
3. In a medium bowl, stir together the flour, baking powder, cinnamon,
baking soda, ginger, nutmeg, and cloves.
 4. In a medium bowl, stir up the maple syrup, pumpkin puree,
applesauce, milk, and vanilla. Crease the wet ingredients into the dry
ingredients make use of a spatula.
5. Fold the soaked flaxseed into the batter until evenly combined, but do
not overmix the batter, or your muffins will become dense. Spoon
about 1/4 cup of batter per muffin into your prepared muffin pan.
6. Bake for 18 to 20 minutes, or until a toothpick inserted into the center
of a muffin comes out clean. Remove the muffins from the pan.
7. Transfer to a wire rack for cooling.
8. Store in an air-tight container at room temperature.
Nutrition:
Calories: 115
Fat: 1g
Protein: 3g
Carbohydrates: 25g
Fiber: 3g
Chapter 6. Dinner
9 Air Fryer Asparagus
Preparation Time: 5 Minutes
Cooking Time: 8 Minutes
Servings: 1
Ingredients:
Nutritional yeast
Olive oil non-stick spray
One bunch of asparagus
Directions:
1. Prepare the Ingredients—Wash asparagus and do not forget to trim off
the thick woody ends.
2. Spray asparagus with olive oil spray and sprinkle with yeast.
3. In your Instant Crisp Air Fryer, lay asparagus in a singular layer. Set
the temperature to 360°F. While the time limit to 8 minutes.
Nutrition:
Calories: 17
Fat: 4g
Protein: 9g
0 Avocado Fries
Preparation Time: 10 Minutes
Cooking Time: 7 Minutes
Servings: 1
Ingredients:
One avocado
1/8 tsp. salt
1/4 Cup panko breadcrumbs
Bean liquid (aquafaba) a 15-ounce can of white or garbanzo beans
Directions:
1. Prepare the Ingredients. Peel, pit, and slice up avocado.
2. Toss salt and breadcrumbs together in a bowl. Place aquafaba into
another bowl.
3. Dredge slices of avocado first in aquafaba and then in panko, making
sure you can even coating.
4. Place coated avocado slices into a single layer in the Instant Crisp Air
Fryer. Set temperature to 390°F and set time to 5 minutes.
5. Serve with your favorite Keto dipping sauce!
Nutrition:
Calories: 102
Fat: 22g
Protein: 9g
Sugar: 1g
1 Bell-Pepper Corn Wrapped in Tortilla
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 1
Ingredients:
1/4 Small red bell pepper, chopped
1/4 Small yellow onion, diced
1/4 Tablespoon water
1/2 Cobs grilled corn kernels
One large tortilla
One-piece commercial vegan nuggets, chopped
Mixed greens for garnish
Directions:
1. Preparing the Ingredients. Preheat the Instant Crisp Air Fryer to
400°F.
2. In a skillet heated over medium heat, water sautés the vegan nuggets
and the onions, bell peppers, and corn kernels. Set aside.
3. Place filling inside the corn tortillas.
4. Fold the tortillas, place them inside the Instant Crisp Air Fryer and
cook for 15 minutes until the tortilla wraps are crispy.
5. Serve with mixed greens on top.

Nutrition:
Calories: 548
Fat: 20.7g
Protein: 46g
2 Cauliflower Rice
Preparation Time: 5 Minutes
Cooking Time: 20 Minutes
Servings: 1
Ingredients:
Round 1:
1/2 Tsp. turmeric
1/2 Cup diced carrot
1/8 Cup diced onion
1/2 Tbsp. low-sodium soy sauce
1/8 Block of extra firm tofu
Round 2:
1/2 Cup frozen peas
1/4 minced garlic cloves
1/2 Cup chopped broccoli
1/2 Tbsp. minced ginger
1/4 Tbsp. rice vinegar
1/4 Tsp. toasted sesame oil
1/2 Tbsp. reduced-sodium soy sauce
1/2 Cup riced cauliflower

Directions:
1. Prepare the ingredients. Crush tofu in a large bowl and toss with all
the Round 1 ingredients.
 2. Lock the air fryer lid—Preheat the Instant Crisp Air Fryer to 370
degrees. Also, set the temperature to 370°F, set time to 10 minutes,
and cook 10 minutes, making sure to shake once.
3. In another bowl, toss ingredients from Round 2 together.
4. Add Round 2 mixture to Instant Crisp Air Fryer and cook another 10
minutes to shake 5 minutes.
5. Enjoy!
Nutrition:
Calories: 67
Fat: 8g
Protein: 3g
Sugar: 0g
3 Stuffed Mushrooms
Preparation Time: 7 Minutes
Cooking Time: 8 Minutes
Servings: 1
Ingredients:
1/2 Rashers Bacon, Diced
1/2 Onion, Diced
1/2 Bell Pepper, Diced
1/2 Small Carrot, Diced
2 Medium Size Mushrooms (Separate the caps & stalks)
1/4 Cup Shredded Cheddar Plus Extra for the Top
1/4 Cup Sour Cream
Directions:
1. Preparing the Ingredients. Chop the mushrooms stalks finely and fry
them up with the bacon, onion, pepper, and carrot at 350 ° for 8
minutes.
2. Also, check when the veggies are tender, stir in the sour cream & the
cheese. Keep on the heat until the cheese has melted, and everything
is mixed nicely.
3. Now grab the mushroom caps and heap a plop of filling on each one.
4. Place in the fryer basket and top with a little extra cheese.
Nutrition:
Calories: 285
Fat: 20.5g
Protein: 8.6g
4 Zucchini Omelet
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Servings: 1
Ingredients:
1/2 Teaspoon butter
1/2 Zucchini, julienned
One egg
1/8 Teaspoon fresh basil, chopped
1/8 Teaspoon red pepper flakes, crushed
Salted and newly ground black pepper, to taste
Directions:
1. Prepare the Ingredients. Preheat the Instant Crisp Air Fryer to 355
degrees F.
2. Melt butter on medium heat using a skillet.
3. Add zucchini and cook for about 3-4 minutes.
4. In a bowl, add the eggs, basil, red pepper flakes, salt, and black
pepper and beat well.
5. Add cooked zucchini and gently stir to combine.
6. Transfer the mixture into the Instant Crisp Air Fryer pan. Lock the air
fryer lid.
7. Cook for about 10 minutes. Also, you may opt to wait until it is done
thoroughly.
Nutrition:
Calories: 285
Fat: 20.5g
Protein: 8.6g
5 Cheesy Cauliflower Fritters
Preparation Time: 10 Minutes
Cooking Time: 7 Minutes
Servings: 1
Ingredients:
1/2 Cup chopped parsley
1 Cup Italian breadcrumbs
1/3 Cup shredded mozzarella cheese
1/3 Cup shredded sharp cheddar cheese
One egg
Two minced garlic cloves
Three chopped scallions
One head of cauliflower
Directions:
1. Preparing the Ingredients. Cut the cauliflower up into florets. Wash
well and pat dry. Place into a food processor and pulse 20-30 seconds
till it looks like rice.
2. Place the cauliflower rice in a bowl and mix with pepper, salt, egg,
cheeses, breadcrumbs, garlic, and scallions.
3. With hands, form 15 patties of the mixture then add more
breadcrumbs if needed.
4. With olive oil, spritz patties, and put the fitters into your Instant Crisp
Air Fryer. Pile it in a single layer. Lock the air fryer lid. Set
temperature to 390°F, and set time to 7 minutes, flipping after 7
minutes.

Nutrition:
Calories: 209
Fat: 17g
Protein: 6g
Sugar: 0.5
6 Zucchini Parmesan Chips
Preparation Time: 10 Minutes
Cooking Time: 8 Minutes
Servings: 1
Ingredients:
1/2 Tsp. paprika
1/2 Cup grated parmesan cheese
1/2 Cup Italian breadcrumbs
One lightly beaten egg
Two thinly sliced zucchinis
Directions:
1. Prepare the Ingredients. Use a very sharp knife or mandolin slicer to
slice zucchini as thinly as you can. Pat off extra moisture.
2. Beat egg with a pinch of pepper and salt and a bit of water.
3. Combine paprika, cheese, and breadcrumbs in a bowl.
4. Dip slices of zucchini into the egg mixture and then into breadcrumb
mixture. Press gently to coat.
5. Mist with olive oil cooking spray encrusted zucchini slices. Put into
your Instant Crisp Air Fryer in a single layer. Latch the air fryer lid.
Set temperature to 350°F and set time to 8 minutes.
6. Sprinkle with salt and serve with salsa.
Nutrition:
Calories: 211
Fat: 16g
Protein: 8g
Sugar: 0g
7 Jalapeno Cheese Balls
Preparation Time: 10 Minutes
Cooking Time: 8 Minutes
Servings: 1
Ingredients:
1 Ounce cream cheese
1/6 Cup shredded mozzarella cheese
1/6 Cup shredded Cheddar cheese
1/2 Jalapeños, finely chopped
1/2 Cup breadcrumbs
Two eggs
1/2 Cup all-purpose flour
Salt
Pepper
Cooking oil
Directions:
1. Prepare the Ingredients. Combine the cream cheese, mozzarella,
Cheddar, and jalapeños in a medium bowl. Mix well.
2. Form the cheese mixture into balls about an inch thick. You may also
use a small ice cream scoop. It works well.
3. Arrange the cheese balls on a sheet pan and place in the freezer for 15
minutes. It will help the cheese balls maintain their shape while
frying.
4. Spray the Instant Crisp Air Fryer basket with cooking oil. Place the
breadcrumbs in a small bowl. In another small bowl, beat the eggs. In
the third small bowl, combine the flour with salt and pepper to taste,
 and mix well. Remove the cheese balls from the freezer. Plunge the
cheese balls in the flour, then the eggs, and then the breadcrumbs.
5. Place the cheese balls in the Instant Crisp Air Fryer. Spray with
cooking oil. Lock the air fryer lid—Cook for 8 minutes.
6. Open the Instant Crisp Air Fryer and flip the cheese balls. I
recommend flipping them instead of shaking, so the balls maintain
their form. Cook an additional 4 minutes. Cool before serving.
Nutrition:
Calories: 96
Fat: 6g
Protein: 4g
Sugar: 0g
8 Crispy Roasted Broccoli
Preparation Time: 10 Minutes
Cooking Time: 8 Minutes
Servings: 1
Ingredients:
1/4 Tsp. Masala
1/2 Tsp. red chili powder
1/2 Tsp. salt
1/4 Tsp. turmeric powder
1 Tbsp. chickpea flour
1 Tbsp. yogurt
1/2 Pound broccoli
Directions:
1. Prepare the Ingredients. Cut broccoli up into florets. Immerse in a
bowl of water with two teaspoons of salt for at least half an hour to
remove impurities.
2. Take out broccoli florets from water and let drain. Wipe down
thoroughly.
3. Mix all other ingredients to create a marinade.
4. Toss broccoli florets in the marinade. Cover and chill 15-30 minutes.
5. Preheat the Instant Crisp Air Fryer to 390 degrees. Place marinated
broccoli florets into the fryer, lock the air fryer lid, set the temperature
to 350°F, and set time to 10 minutes. Florets will be crispy when
done.

Nutrition:
Calories: 96
Fat: 1.3g
Protein: 7g
Sugar: 4.5g
9 Coconut Battered Cauliflower Bites
Preparation Time: 5 Minutes
Cooking Time: 20 Minutes
Servings: 1
Ingredients:
Salt and pepper to taste
One flax egg or one tablespoon flaxseed meal + 3 tablespoon water
One small cauliflower, cut into florets
One teaspoon mixed spice
1/2 teaspoon mustard powder
Two tablespoons maple syrup
One clove of garlic, minced
Two tablespoons soy sauce
1/3 Cup oats flour
1/3 Cup plain flour
1/3 Cup desiccated coconut
Directions:
1. Prepare the Ingredients. In a mixing bowl, mix oats, flour, and
desiccated coconut. Season with salt and pepper to taste. Set aside.
2. In another bowl, place the flax egg and add a pinch of salt to taste. Set
aside.
3. Season the cauliflower with mixed spice and mustard powder.
4. Dredge the florets in the flax egg first, then in the flour mixture.
5. Place inside the Instant Crisp Air Fryer, lock the air fryer lid and cook
at 400°F or 15 minutes.
 6. Meanwhile, place the maple syrup, garlic, and soy sauce in a
saucepan and heat over medium flame. Wait for it to boil and adjust
the heat to low until the sauce thickens.
7. After 15 minutes, take out the Instant Crisp Air Fryer's florets and
place them in the saucepan.
8. Toss to coat the florets and place inside the Instant Crisp Air Fryer
and cook for another 5 minutes.
Nutrition:
Calories: 154
Fat: 2.3g
Protein: 4.69g
0 Crispy Jalapeno Coins
Preparation Time: 10 Minutes
Cooking Time: 5 Minutes
Servings: 1
Ingredients:
One egg
2-3 Tbsp. coconut flour
One sliced and seeded jalapeno
Pinch of garlic powder
Pinch of onion powder
Bit of Cajun seasoning (optional)
Pinch of pepper and salt
Directions:
1. Preparing the Ingredients. Ensure your Instant Crisp Air Fryer is
preheated to 400 degrees.
2. Mix all dry ingredients.
3. Pat jalapeno slices dry. Dip coins into the egg wash and then into the
dry mixture. Toss to coat thoroughly.
4. Add coated jalapeno slices to Instant Crisp Air Fryer in a singular
layer. Spray with olive oil.
5. Lock the air fryer lid. Set temperature to 350°F and set time to 5
minutes. Cook just till crispy.
Nutrition:
Calories: 128
Fat: 8g
Protein: 7g
Sugar: 0g
1 Buffalo Cauliflower
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 1
Ingredients:
Cauliflower:
1 Cup panko breadcrumbs
1 Tsp. salt
2 Cups cauliflower florets
Buffalo Coating:
1/4 Cup Vegan Buffalo sauce
1/4 Cup melted vegan butter
Directions:
1. Prepare the Ingredients. Melt butter in microwave and whisk in
buffalo sauce.
2. Dip each cauliflower floret into buffalo mixture, ensuring it gets
coated well. Holdover a bowl till floret is done dripping.
3. Mix breadcrumbs with salt.
4. Dredge dipped florets into breadcrumbs and place them into Instant
Crisp Air Fryer. Lock the air fryer lid. Set temperature to 350°F and
set time to 15 minutes. When slightly browned, they are ready to eat!
5. Serve with your favorite Keto dipping sauce!
Nutrition:
Calories: 194
Fat: 17g
Protein: 10g
Chapter 7. Snacks
2 Bacon Cheeseburger
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
1 lb. Lean ground beef
1/4 Cup chopped yellow onion
1 Garlic clove, minced
1 Tbsp. yellow mustard
1 Tbsp. Worcestershire sauce
1/2 Tsp. salt
Cooking spray
4 Ultra-thin slices of cheddar cheese, cut into six equal-sized
rectangular pieces
3 Pieces of turkey bacon, each cut into eight evenly-sized rectangular
pieces
24 Dill pickle chips
4-6 Green leaf
Lettuce leaves, torn into 24 small square-shaped pieces
12 Cherry tomatoes, sliced in half

Directions:
1. Pre-heat oven to 400°F.
2. Combine the garlic, salt, onion, Worcestershire sauce, and beef in a
medium-sized bowl, and mix well.
3. Form mixture into 24 small meatballs.
 4. Put meatballs onto a foil-lined baking sheet and cook for 12-15
minutes.
5. Leave oven on.
6. Top every meatball with a piece of cheese, then go back to the oven
until cheese melts for about 2 to 3 minutes.
7. Let meatballs cool.
8. To assemble the bites: on a toothpick layer, a cheese-covered
meatball, piece of bacon, piece of lettuce, pickle chip, and a tomato
half.
Nutrition:
Fat: 14g
Cholesterol: 41mg
Carbohydrates: 30g
Protein: 15g
3 Cheeseburger Pie
Preparation Time: 20 Minutes
Cooking Time: 90 Minutes
Servings: 4
Ingredients:
1 Large spaghetti squash
1 lb. Lean ground beef
1/4 Cup diced onion
2 Eggs
1/3 Cup low-fat, plain Greek yogurt
2 Tbsp. Tomato sauce
1/2 Tsp. Worcestershire sauce
2/3 Cup reduced-fat, shredded cheddar cheese
2 oz. Dill pickle slices
Cooking spray
Directions:
1. Preheat oven to 400°F. Slice spaghetti squash in half lengthwise;
dismiss pulp and seeds.
2. Spray insides with cooking spray.
3. Place squash halves cut-side- down onto a foil-lined baking sheet, and
bake for 30 minutes.
4. Once cooked, let cool before scraping squash flesh with a fork to
remove spaghetti-like strands; set aside.
5. Push squash strands in the bottom and up sides of the greased pie pan,
creating an even layer.
6. Meanwhile, set up pie filling.
 7. In a lightly greased, medium-sized skillet, cook beef and onion over
medium heat for 8 to 10 minutes, sometimes stirring, until meat is
brown.
8. Drain and remove from heat.
9. In a medium-sized bowl, whisk together eggs, tomato paste, Greek
yogurt, and Worcestershire sauce. Stir in ground beef mixture.
10. Pour pie filling over squash crust.
11. Sprinkle meat filling with cheese, and then top with dill pickle
slices.
12. Bake for 40 minutes.
Nutrition:
Calories: 409
Fat: 24.49g
Carbohydrates: 15.06g
Protein: 30.69g
4 Personal Pizza Biscuit
Preparation Time: 5 Minutes
Cooking Time: 15 Minutes
Servings: 1
Ingredients:
1 Sachet OPTAVIA Select
Buttermilk Cheddar Herb Biscuit
2 Tbsp cold water
Cooking spray
2 Tbsp no-sugar-added tomato sauce
1/4 Cup reduced-fat shredded cheese
Directions:
1. Preheat oven to 350°F.
2. Mix biscuit and water, and spread mixture into a small, circular crust
shape onto a greased, foil-lined baking sheet.
3. Bake for 10 minutes.
4. Top with tomato sauce and cheese, and cook till cheese is melted,
about 5 minutes.
Nutrition:
Fats: 3.2g
Cholesterol: 9.8mg
Sodium: 10.5mg
Protein: 3.6g
5 Chicken and Mushrooms
Preparation Time: 10 Minutes
Cooking Time: 15 Minutes
Servings: 6
Ingredients:
2 Breasts of Chicken
1 Cup of sliced white champignons
1 Cup of sliced green chilies
1/2 cup scallions hacked
1 Teaspoon of chopped garlic
1 cup of low-fat cheddar shredded cheese (1-1,5 lb. grams fat / ounce)
1 Tablespoon of olive oil
1 Tablespoon of butter
Directions:
1. Fry the chicken breasts with olive oil.
2. When needed, add salt and pepper.
3. Grill breasts of chicken on a plate with grill.
4. Weigh 4 ounces of chicken for every serving. (Makes two servings,
save leftovers for another meal).
5. In a buttered pan, stir in mushrooms, green peppers, scallions, and
garlic until smooth and a little dark.
6. Place the chicken on a baking platter.
7. Cover with the mushroom combination.
8. Top on ham.
9. Place the cheese in a 350C oven until it melts.
Nutrition:
Carbohydrates: 2g
Protein: 23g
Fat: 11g
Cholesterol: 112mg
Sodium: 198mg
Potassium: 261mg
6 Chicken Enchilada Bake
Preparation Time: 20 Minutes
Cooking Time: 50 Minutes
Servings: 5
Ingredients:
5 oz. Shredded chicken breast (I boil and shred ahead) or 99 percent
fat-free White Chicken can be used in a pan
1 Can Tomatoes paste
1 Low sodium chicken broth can be fat-free
1/4 Cup-cheese with low-fat mozzarella
1 Tablespoon -oil
1 Tbsp of salt
Ground cumin, chili powder, garlic powder, oregano, and onion
powder (all to taste).
1 to 2 Zucchini sliced longways (similar to lasagna noodles) into thin
lines.
Sliced olives (Optional).
Directions:
1. Prepare Enchilada Sauce: add olive oil in a saucepan over
medium/high heat, stir in tomato paste and seasonings, and heat in
chicken broth for 2-3 min.
2. Stirring regularly to boil, turn heat to low for 15 min.
3. Set aside & cool to ambient temperature.
4. Pull-strip of Zucchini through enchilada sauce and lay flat on the
pan's bottom in a small baking pan, spray with Pam.
5. Next, add the chicken a little less than 1/4 cup of enchilada sauce and
mix it.
 6. Stick the chicken to the lids, side to side of the baking dish.
7. Sprinkle over chicken with some bacon.
8. Add another layer of the pulled zucchini via enchilada sauce (similar
to lasagna making).
9. When needed, cover with the remaining cheese and olives on top.
Bake it for 35 to 40 minutes.
10. Keep an eye on them.
11. When the cheese begins burning, cover with foil.
Nutrition:
Calories: 312
Carbohydrates: 21.3g
Protein: 27g
Fat: 10.2g
7 Jalapeno Lentil (Chickpea) Burgers + Avocado Mango Pico
Preparation Time: 15 Minutes
Cooking Time: 10 Minutes
Servings: 5
Ingredients:
Dried red lentils; half cup; rinsed
Chickpeas; 1 to 12 ounces can; rinsed
Ground cumin; one teaspoon
Chili powder; one teaspoon
Sea salt; one teaspoon
Packed cilantro; half cup
Garlic cloves minced
Jalapeno finely chopped
Red onion; half, small; minced
Red bell pepper
Carrot; shredded
Oat bran/oat flour; 1/4 cup (gluten-free)
Lettuce/hamburger buns
For Pico:
Ripe mango (1) diced
Ripe avocado (1) diced
Red onion; half, small; finely diced
Chopped cilantro; half cup
Fresh lime juice; half teaspoon
Sea salt
Directions:
1. Put all ingredients in a large bowl and mix.
2. Stir in the salt to compare.
3. Put a medium saucepan on medium heat, add lentils plus 1 1/2 cups of
water, then bring water to a boil, cover it afterward, lower the heat to
low, and then simmer lentils until the water is absorbed.
4. Drain, and set aside some extra water.
5. In a food processor, put the cooked lentils, chickpeas, garlic, sea salt,
cilantro, chili powder, and cumin, and blend until the beans and lentils
are smooth.
6. Add tomato, red pepper, jalapeno, and carrot to compare.
7. Divide into six equal parts and use your hands to create dense patties.
8. Heat skillet over a medium-high flame; apply 1/2 tablespoon of olive
oil
9. Place a few burgers in at a time and cook on either side for a couple of
minutes, just until crisp and golden brown.
10. Repeat with remaining patties and add olive oil whenever
desired.
11. Place the patties in a bun or lettuce and finish with mango
avocado pico.
Nutrition:
Carbohydrates: 34.9g
Calories: 225
Sugar: 7.7g
Fat: 6.1g
8 Grandma’s Rice
Preparation Time: 15 Minutes
Cooking Time: 2 Hours
Servings: 4
Ingredients:
40g Butter
1/2 Cup brown sugar
1/2 Cup arborio rice
3 Cups milk
1/2 Tbsp ground cinnamon
1/8 Tbsp ground nutmeg
1 Tbsp vanilla paste
1/2 Cup raisins
300ml cream
Directions:
1. Preheat oven to 300F.
2. Grease a 1-liter ability oven-proof dish
3. Heat butter in a saucepan and add sugar and rice.
4. Stir for 1 minute to thoroughly coat the rice.
5. Remove from heat and wish in milk, spices, and vanilla.
6. Stir through raisins, then pour into prepared dish.
7. Bake for 30 minutes, then remove from the oven and stir well.
8. Drizzle over the cream and return to the oven for an additional hour.
9. Check that rice is cooked through.
10. Return to the oven for 15-30 minutes if required.
 11. Serve with extra cream and nutmeg.
Nutrition:
Fat: 20g
Protein: 23g
Cholesterol: 25mg
Carbohydrates: 30g
Sodium: 1000mg
9 Baked Beef Zucchini
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Servings: 4
Ingredients:
2 Large zucchinis
1 Cup minced beef
1 Cup mushroom, chopped
1 Tomato, chopped
1/2 Cup spinach, chopped
1 Tbsp chives, minced
2 Tbsp olive oil
Salt and pepper to taste
1 Tbsp almond butter
1 Tsp. garlic powder
1 Cup cheddar cheese, grated
1/3 Tsp. ginger powder
Directions:
1. Preheat the oven to 400 degrees F.
2. Add aluminum foil on a baking sheet.
3. Cut the zucchini in half. Scoop out the seeds and make pockets to
stuff it later.
4. In a pan, add the olive oil.
5. Toss the beef until brown.
 6. Add the mushroom, tomato, chives, salt, pepper, garlic, ginger, and
spinach.
7. Cook for 2 minutes. Take off the heat.
8. Stuff the zucchinis using the mix.
9. Add them onto the baking sheet. Sprinkle the cheese on top.
10. Add the butter on top, bake for 30 minutes. Serve warm.
Nutrition:
Fat: 12.8g
Cholesterol: 79.7mg
Sodium: 615.4mg
Potassium: 925.8mg
Carbohydrate: 26.8g
0 Baked Tuna with Asparagus
Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Servings: 2
Ingredients:
2 Tuna steaks
1 Cup asparagus, trimmed
1 Tsp. almond butter
1 Tsp. rosemary
1/2 Tsp. oregano
1/2 Tsp. garlic powder
1 Tsp. lemon juice
1/2 Tsp. ginger powder
1 Tbsp. olive oil
1 Tsp. red chili powder
Salt and pepper to taste
Directions:
1. Marinate the tuna using oregano, lemon juice, salt, pepper, red chili
powder, garlic, ginger, and let it sit for 10 minutes.
2. In a pan, add the olive oil.
3. Fry the tuna steaks 2 minutes per side.
4. In another pan, melt the almond butter.
5. Toss the asparagus with salt, pepper, and rosemary for 3 minutes.
6. Serve.
Nutrition:
Fat: 4.7g
Cholesterol: 0.0mg
Sodium: 98.5mg
Potassium: 171.6mg
Carbohydrate: 3.2g
1 Lamb Stuffed Avocado
Preparation Time: 10 Minutes
Cooking Time: 40 Minutes
Servings: 4
Ingredients:
2 Avocados
1 1/2 Cup minced lamb
1/2 Cup cheddar cheese, grated
1/2 Cup parmesan cheese, grated
2 Tbsp. almond, chopped
1 Tbsp. coriander, chopped
2 Tbsp. olive oil
1 Tomato, chopped
1Jalapeno, chopped
Salt and pepper to taste
1 Tsp. garlic, chopped
1 -inch ginger piece, chopped
Directions:
1. Cut the avocados in half. Remove the pit and scoop out some flesh to
stuff it later.
2. In a skillet, add half of the oil.
3. Toss the ginger, garlic for 1 minute.
4. Add the lamb and toss for 3 minutes.
5. Add the tomato, coriander, parmesan, jalapeno, salt, pepper, and cook
for 2 minutes.
 6. Take off the heat. Stuff the avocados.
7. Sprinkle the almonds, cheddar cheese, and add olive oil on top.
8. Add to a baking sheet and bake for 30 minutes. Serve.
Nutrition:
Fat: 19.5g
Cholesterol: 167.5mg
Sodium: 410.7mg
Potassium: 617.1mg
Carbohydrate: 13.1g
Chapter 8. Seafood
2 Wild Salmon
Preparation Time: 15 Minutes
Cooking Time: 35 Minutes
Servings: 4
Ingredients:
4 or 6 Ounces of farmed salmon.
2 Teaspoons of butter.
Smashed garlic.
1 Tablespoon of salt to taste
1 Tablespoon of dried basil leaves
4 Wedge or raw lemons
Directions:
1. Stir the basil, garlic powder, and salt together in a bowl.
2. Then rub them on the salmon fillets equally.
3. Over medium heat, melt the butter.
4. Cook the salmon in the butter until it turns brown on each side.
5. Serve the salmon together with a lemon wedge.

Nutrition:
Calories: 390.4
Fats: 27.7g
Cholesterol: 82.5mg
Sodium: 356.1mg
Carbohydrates: 3.6g
Dietary Fiber: 0.8g
Protein: 32.0g
3 Savory Cilantro Salmon
Preparation Time: 15 Minutes
Cooking Time: 30-35 Minutes
Servings: 4
Ingredients:
2 Tablespoons of fresh lime or lemon juice
4 Cups of fresh cilantro, divided
2 Tablespoon of hot red pepper sauce
1/2 Teaspoon of salt. Divided
1 Teaspoon of cumin
4, 7 oz. of salmon filets
1/2 Cup of (4 oz.) water
2 Cups of sliced red bell pepper
2 Cups of sliced yellow bell pepper
2 Cups of sliced green bell pepper
Cooking spray
1/2 Teaspoon of pepper
Directions:
1. Get a blender or food processor and combine half of the cilantro, lime
juice or lemon, cumin, hot red pepper sauce, water, and salt; then
puree until they become smooth.
2. Transfer the marinade gotten into a large re-sealable plastic bag. Add
salmon to marinade.
3. Seal the bag, squeeze out air that might have been trapped inside, turn
to coat salmon.
4. Refrigerate for about 1 hour, turning as often as possible.
 5. Now, after marinating, preheat your oven to about 4000F.
6. Arrange the pepper slices in a single layer in a slightly-greased,
medium-sized square baking dish.
7. Bake it for 20 minutes, turn the pepper slices once.
8. Drain your salmon and do away with the marinade.
9. Crust the tops of the salmon with the remaining chopped, fresh
cilantro.
10. Place salmon on the top of the pepper slices and bake for
about 12-14 minutes until you observe that the fish flakes easily when
tested with a fork.
Nutrition:
Calories: 350
Carbohydrates: 15g
Protein: 42g
Fat: 13g
4 Asparagus and Crabmeat Frittata
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
21/2 Tbsp extra virgin olive oil
2 lbs. asparagus
1 Tsp. salt
1 1/2 Tsp. black pepper
2 Tsp. sweet paprika
1 lb. lump crabmeat
1 Tbsp finely cut chives
1/4 Cup basil chopped
4 Cups liquid egg substitute
Directions:
1. Deter the tough ends of the asparagus and cut it into bite-sized pieces.
2. Preheat an oven to 375°F. In a 12-Inch to a 14-inch oven-proof, non-
stick skillet, warm the olive oil and sweat the asparagus until tender.
3. Season with pepper, paprika, and salt. In a mixing bowl, add the
chives, crab, and basil meat.
4. Pour in the liquid egg substitute and mix until combined.
5. Pour the crab and egg mixture into the skillet with the cooked
asparagus and stir to combine.
6. Bake over low to medium heat until the eggs start bubbling.
7. Place the skillet in the oven and bake for about 15-20 minutes until
the eggs are golden brown.
 8. Serve the dish warm.
Nutrition:
Calories: 340
Protein: 50g
Carbohydrates: 14g
Fats: 10g
5 Shrimp and Tomato Linguini
Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Servings: 6
Ingredients:
1 Ounce extra-virgin olive oil
3 Minced cloves garlic
32 Ounces tomatoes, diced
8 Ounces dry white wine
1 Ounce butter
A pinch of salt and black pepper
16 Ounces uncooked linguine pasta
16 Ounces medium shrimp, peeled and deveined
1 Teaspoon Cajun seasoning
1 Ounce extra-virgin olive oil
Directions:
1. Heat 1 ounce of olive oil in a large stockpot on Medium Heat
2. Sauté garlic in the oil for 2 minutes, then add tomatoes and wine to
the garlic and oil
3. Cook the mixture for 30 minutes, stirring frequently, then add butter,
salt, and pepper
4. Boil a large pot of salted water and cook the linguine for 10-12
minutes or until al dente
5. Drain water from the pool and set noodles aside
6. Sprinkle shrimp with seasoning, salt and pepper and cook in a frying
pan with 1 ounce of olive oil on medium heat.
 7. Stir for 5 minutes or until pink in the center.
8. Add shrimp to the pasta sauce, then toss with the linguine in a large
bowl and serve
Nutrition:
Fats: 10.7g
Cholesterol: 4g
Sodium: 98.2mg
Potassium: 135.1mg
Carbohydrates: 3.8g
6 Italian Shrimp and Broccoli
Preparation Time: 20 Minutes
Cooking Time: 20 Minutes
Servings: 6
Ingredients:
7 Ounces of fully cooked but frozen shrimp
1 Cup of raw broccoli
1 Tbsp. of shredded Parmesan cheese
1/2 Tsp. of freshly ground black pepper
1 Tsp. of Olive oil
1/2 Cup of chopped tomatoes
2 Tablespoons of Ken's Lite Northern Italian to serve as dressing.
Directions:
1. Begin by defrosting the frozen shrimp.
2. Heat the olive oil and gradually add broccoli and tomatoes to it and
leave for about 2-3 minutes.
3. Remove the skillet from heat, place the lid to cover, and set it aside.
4. Scoop your dressing into another pan on fire, add your shrimp freshly
ground pepper and fry until the shrimp turns opaque.
5. Place the shrimp and vegetables in one skillet/pan and cook for about
2-3 minutes extra.
6. Add the Parmesan cheese and then stir. Italian shrimp and broccoli are
ready for consumption.

Nutrition:
Fats: 12g
Sodium: 830mg
Carbohydrates: 34g
Fibers: 3g
Sugars: 4g
Protein: 22g
7 Pan Fried Catfish
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 6
Ingredients:
Cornmeal (1 cup)
2 Tsp. paprika
2 Tsp. of ground cayenne pepper
4 Catfish fillets (4 ounces)
1 Tsp. onion powder
Extra virgin olive oil (1/3 cup)
1 Cup of milk
Garlic (4 cloves).
Directions:
1. Using a mixing bowl, stir the cayenne pepper, onion powder, and
paprika together with the cornmeal.
2. Proceed to mix it thoroughly, and then pour the mixture into a waxed
paper sheet.
3. Heat your oil in a large pan using medium heat.
4. Pour the milk into a bowl and dip the catfish fillets into the milk;
ensure you hold the fillets up so the milk can drip off.
5. Next, get your cornmeal mixture and roll the fillet soaked with milk in
it.
6. Completely cover the fillet with the cornmeal mixture before setting it
aside.
7. Put your garlic clove into the heated oil and fry, ensure you don't burn
it.
 8. Next, add the catfish fillets covered with cornmeal and cover to cook
for about 6-7 minutes, turning to the sides while it fries.
9. Don't forget to sprinkle salt while turning the fish.
10. Cook until it is golden brown, and then drain on paper towels.
Note: To allow for even distribution of oil over the fish's surface, coat the
fillets lightly instead of the pan.
Nutrition:
Fats: 11g
Cholesterol: 75mg
Sodium: 490mg
Carbohydrates: 16g
Protein: 23g
8 Grilled Mahi Mahi with Jicama Slaw
Preparation Time: 10 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
1 Teaspoon each for pepper and salt, divided
1 Tablespoon of lime juice, divided
2 Tablespoon + 2 teaspoons of extra virgin olive oil
4 Raw mahi-mahi fillets, which should be about 8 oz. each
1/2 Cucumber, which should be thinly cut into long strips like
matchsticks (it should yield about 1 cup)
1 Jicama, which should be thinly cut into long strips like matchsticks
(it should yield about 3 cups)
1 Cup of alfalfa sprouts
2 Cups of coarsely chopped watercress
Directions:
1. Combine 1/2 teaspoon of both pepper and salt, one teaspoon of lime
juice, and two teaspoons of oil in a small bowl.
2. Then brush the mahi-mahi fillets all through with the olive oil
mixture.
3. Grill the Mahi Mahi on medium-high heat until it becomes done in
about 5 minutes, turn it to the other side, and let it be done for about 5
minutes. (You will have an internal temperature of about 1450F).
4. For the slaw, combine the watercress, cucumber, jicama, and alfalfa
sprouts in a bowl.
5. Now combine 1/2 teaspoon of both pepper and salt, two teaspoons of
lime juice, and two tablespoons of extra virgin oil in a small bowl.
 6. Drizzle it over slaw and toss together to combine.
Nutrition:
Calories: 320
Protein: 44g
Carbohydrates: 10g
Fat: 11g
9 Ancho Tilapia On Cauliflower Rice
Preparation Time: 15 Minutes
Cooking Time: 30 Minutes
Servings: 4
Ingredients:
2 lbs. tilapia
1 Tsp. lime juice
1 Tsp. salt
1 Tbsp ground ancho pepper
1 Tsp. ground cumin
1 1/2 Tbsp. extra virgin olive oil
1/4 Cup toasted pumpkin seeds
6 Cups cauliflower rice minutes
1 Cup coarsely chopped fresh cilantro
Directions:
1. Preheat oven to 450°F. Dress tilapia with lime juice and set aside.
2. Combine cumin, ancho pepper, and salt in a bowl.
3. Season tilapia with spice mixture.
4. Lay tilapia on a baking sheet or casserole dish and bake for 7 minutes.
5. In the meantime, in a big skillet, sweat the cauliflower rice in olive oil
till tender, about 2-3 minutes.
6. Blend the pumpkin seeds and cilantro into the rice.
7. Dismiss from heat, and serve.
Nutrition:
Calories: 350
Fats: 13g
Carbohydrates: 10g
Protein: 51g
0 Mesquite Grilled Shrimp
Preparation Time: 15 Minutes
Cooking Time: 10 Minutes
Servings: 4
Ingredients:
Seven oz. Big shrimps
3/4 Cup sliced courgettes
Summer squash: 3/4 cup
1 Tablespoon seasoning with mesquite
1 Tbsp. of olive oil
Oregano (if wanted)
Directions:
1. Put foil on the grill.
2. Cover the courgettes and squash over the grill and sprinkle with the
oregano.
3. Put one tablespoon of olive oil on the shrimp and sprinkle with
mesquite seasoning.
Nutrition:
Carbohydrates: 5g
Protein: 35g
Fat: 14g
Cholesterol: 459mg
Sodium: 1991mg
Potassium: 246mg
1 Light Tuna Casserole
Preparation Time: 10 Minutes
Cooking Time: 1 Hour
Servings: 6
Ingredients:
1 Cup of almond unsweetened milk (2 condiments)
4 Low-fat wedges Laughing cow garlic and herb cheese (2 healthy
fats)
1 Cup low-fat cheddar shredded cheese (1 lean)
1 Spoonful of chives
1/4 cayenne pepper in a teaspoon (less than one seasoning)
Ounces of drained tuna packed in water (less than one skinny, you
may have 7 ounces, but the tuna is no longer in the 7-ounce cans!)
2 Cups of spaghetti cooked squash (4 greens)
Salt & chili to taste
Directions:
1. To make the sauce: heat almond milk, add cheeses and stir until sauce
thickens and melt.
2. Add the rest of the ingredients to sprinkle on top, reserving some of
the cheddar cheese.
3. Spread over a casserole dish, sprinkle the cheese on top, and bake at
350 or until nice and hot for 30 minutes.
4. Depending on what you can eat, serve 2 to 4.
5. (Based on two servings, each serving is: slightly less than one lean,
depends on the size of the tuna, one healthy fat, two greens, and 1 1/2
condiment)
Nutrition:
Carbohydrates: 34.3g
Protein: 27.3g
Fat: 7g
Cholesterol: 34mg
Sodium: 660mg
Fiber: 3.6g
2 Baked Mustard Salmon
Preparation Time: 20 Minutes
Cooking Time: 15 Minutes
Servings: 2
Ingredients:
2 Salmon fillets
1 Tbsp. mustard paste
1/2 Tsp. chili paste
1/2 Tsp. garlic powder
1/2 Tsp. ginger powder
1 Pinch salt
1 Pinch cayenne pepper
1 Tbsp. olive oil
Directions:
1. Marinate the salmon using mustard, chili paste, garlic, ginger, salt,
cayenne, and let it sit for 20 minutes.
2. Preheat the oven to 390 degrees F.
3. Place aluminum foil on your baking sheet.
4. Add the fish to the baking sheet.
5. Add olive oil on top, bake for 8 minutes.
6. Flip them carefully and bake for 7 minutes.
7. Serve.
Nutrition:
Fat: 5.1g
Cholesterol: 82.6mg
Sodium: 286.5mg
Potassium: 498.5mg
Carbohydrates: 5.0g
3 Shrimp Skewers
Preparation Time: 10 Minutes
Cooking Time: 5 Minutes
Servings: 4
Ingredients:
1 Cup medium shrimp, cleaned
1 Tsp. lemon juice
1 Tbsp Greek yogurt
1 Pinch turmeric
Salt and pepper to taste
1 Tsp. red chili powder
1 Tbsp almond butter
Directions:
1. Coat the shrimp in Greek yogurt, salt, pepper, red chili powder, lemon
juice, and turmeric.
2. Let it sit for 10 minutes.
3. Thread them into wooden skewers.
4. In a pan, melt the butter.
5. Add the skewers on cook for 2 minutes per side.
6. Serve.

Nutrition:
Fat: 1g
Cholesterol: 80mg
Sodium: 430mg
Carbohydrates: 0g
Protein: 11g
Potassium: 105mg
Chapter 9. Deserts
4 No Bake Optavia Fueling Peanut Butter Brownies
Preparation Time: 5 Minutes
Cooking Time: 30 Minutes
Servings: 6
Ingredients:
3 Tablespoons peanut butter
1 Cup water
6 Packets Optavia Double Chocolate Brownie Fueling
Directions:
1. Put all ingredients in a bowl and mix until all elements are well
incorporated.
2. Pour into silicone molds and place them in the freezer.
3. Freeze for 30 minutes before eating.
Nutrition:
Calories per serving: 406
Protein: 8.7g
Carbohydrates: 157g
Fat: 31.8g
Sugar: 1.5g
5 Peanut Butter Brownie Ice Cream Sandwiches
Preparation Time: 2 Minutes
Cooking Time: 2 Minutes
Servings: 2
Ingredients:
1 Packet Medifast Brownie Mix
3 Tablespoons water
1 Peanut Butter Crunch Bar or any bar of your choice
2 Tablespoons Peanut Butter Powder
1 Tablespoon water
2 Tablespoons cool whip
Directions:
1. Melt the Brownie Mix with water.
2. Add in the Peanut Butter Crunch until a dough is formed.
3. Spoon 4 dough balls on a plate and flatten using the palm of your
hands.
4. Make sure that the dough is 1/4 inch thick.
5. Place in a microwave oven and cook for 2 minutes.
6. Meanwhile, mix the Peanut Butter Powder and water to form a paste.
7. Add cool whip. Set aside in the fridge to chill for at least 1 hour.
8. Take the cookies out from the microwave oven and allow to cool.
9. Once cooled, spoon the Peanut Butter ice cream in between two
cookies.
10. Serve immediately.
Nutrition:
Calories per serving: 410
Protein: 8.3g
Carbohydrates: 57.6g
Fat: 13.2g
Sugar: 5.3g
6 Cranberry Salad
Preparation Time: 5 Minutes
Cooking Time: 5 Minutes
Servings: 2
Ingredients:
1 Sugar-free cranberry jello pack (1/2 cup for snacks allowed)
1/2 Cup celery chopped (1 green)
7 Half Cut Walnut (1 snack)
Directions:
1. Jello mix according to the instructions of the box.
2. Attach walnuts and celery.
3. Allow setting.
4. Shake until serving.
5. Serve in 4-1/2 cups.
Nutrition:
Fats: 11g
Sodium: 73mg
Potassium: 212mg
Carbohydrates: 54g
Protein: 4.1g
7 Chicken Salad With Pineapple and Pecans
Preparation Time: 10 Minutes
Cooking Time: 5 Minutes
Servings: 4
Ingredients:
Boneless, skinless, cooked and cubed chicken breast (6 ounces)
Tablespoons of celery hacked
Cut 1/4 cup of pineapple
1/4 Cup orange peeled segments
A tablespoon of pecans hacked
1/4 Cup seedless grapes
Salt and black chili pepper, to taste
Cups cut from roman lettuce
Directions:
1. Put chicken, celery, pineapple, grapes, pecans, and raisins in a
medium dish.
2. Kindly blend until mixed with a spoon, then season with salt and
pepper.
3. Create a bed of lettuce on a plate.
4. Cover with the chicken mixture and serve.

Nutrition:
Calories: 386
Carbohydrates: 20g
Fat: 19g
Protein: 25g
8 Zucchini Fritters
Preparation Time: 15 Minutes
Cooking Time: 10 Minutes
Servings: 4
Ingredients:
1 1/2 Pounds of grated zucchini
1 Tsp. of salt
1/4 Cup of grated Parmesan
1/4 Cup of flour
2 Cloves of minced garlic
2 Tbsp of olive oil
1 Large egg
Freshly ground black pepper and kosher salt to taste
Directions:
1. Put the grated zucchini into a colander over the sink
2. Add your salt and toss it to mix properly, then leave it to settle for
about 10 minutes.
3. Next, use a clean cheesecloth to drain the zucchini completely.
4. Combine drained zucchini, Parmesan, garlic, flour, and the beaten egg
in a large bowl, mix, and season with pepper and salt.
5. Next, heat the olive oil in a skillet applying medium-high heat.
6. Use a tablespoon to scoop batter for each cake, put in the oil, and
flatten using a spatula.
7. Allow to cook until the underside is richly golden brown, then flip
over to the other side and cook.
8. Your delicious Zucchini fritters are ready to be served.
Nutrition:
Total Fat: 12.0g
Cholesterol: 101.9mg
Sodium: 728.9mg
Total Carbohydrate: 11.9g
Dietary Fiber: 1.9g
Sugars: 4.6g
Protein: 8.6g
9 Healthy Broccoli Salad
Preparation Time: 5 Minutes
Cooking Time: 25 Minutes
Servings: 6
Ingredients:
3 Cups broccoli, chopped
1 Tbsp. apple cider vinegar
1/2 Cup Greek yogurt
2 Tbsp. sunflower seeds
3 Bacon slices, cooked and chopped
1/3 Cup onion, sliced
1/4 Tsp. stevia
Directions:
1. In a mixing bowl, mix broccoli, onion, and bacon.
2. In a small bowl, mix yogurt, vinegar, and stevia and pour over
broccoli mixture.
3. Stir to combine.
4. Sprinkle sunflower seeds on top of the salad.
5. Store salad in the refrigerator for 30 minutes.
6. Serve and enjoy.

Nutrition:
Calories: 90
Fat: 4.9g
Carbohydrates: 5.4g
Sugar: 2.5g
Protein: 6.2g
Cholesterol: 12 mg
00 Optavia Granola
Preparation Time: 5 Minutes
Cooking Time: 8 Minutes
Servings: 3
Ingredients:
1 Package Medifast or Optavia Oatmeal
1 Packet stevia
1 Teaspoon vanilla extract
1/2 Teaspoons apple spice or pumpkin pie spice
Directions:
1. Preheat the oven to 4000F. In a bowl, combine all ingredients and add
enough water to get the granola to stick together.
2. Drop the granola onto a cookie sheet lined with parchment paper.
3. Bake for 8 minutes, but make sure to give the granola a fair shake for
even browning halfway through the cooking time.
Nutrition:
Calories per serving: 209
Protein: 5.8g
Carbohydrates: 42g
Fat: 3.2g
Sugar: 6.2g
01 Delicious Zucchini Quiche
Preparation Time: 15 Minutes
Cooking Time: 60 Minutes
Servings: 8
Ingredients
6 Eggs
2 Medium zucchini, shredded
1/2 Tsp. dried basil
2 Garlic cloves, minced
1 Tbsp dry onion, minced
2 Tbsp parmesan cheese, grated
2 Tbsp fresh parsley, chopped
1/2 Cup olive oil
1 Cup cheddar cheese, shredded
1/4 Cup coconut flour
3/4 Cup almond flour
1/2 Tsp. salt
Directions:
1. Preheat the oven to 350 F.
2. Grease 9-inch pie dish and set aside.
3. Squeeze out excess liquid from zucchini.
4. Add all ingredients into the large bowl and mix until well combined.
5. Pour into the prepared pie dish.
6. Bake in preheated oven for 45-60 minutes or until set.
7. Remove from the oven and let it cool completely.
 8. Slice and serve.
Nutrition:
Calories: 288
Fat: 26.3g
Carbohydrates: 5g
Sugar: 1.6g
Protein: 11g
Cholesterol: 139mg
02 Cobb Salad with Blue Cheese Dressing
Preparation Time: 15 Minutes
Cooking Time: 30 Minutes
Servings: 6
Ingredients:
Dressing:
1/2 Cup buttermilk
1 Cup mayonnaise
2 Tbsp Worcestershire sauce
1/2 Cup sour cream
1 1/2 Cup crumbled blue cheese
Salt and black pepper to taste
2 Tbsp. chopped chives
Salad:
6 Eggs
2 Chicken breasts, boneless and skinless
5 Strips bacon
1 Iceberg lettuce, cut into chunks
1 Romaine lettuce, chopped
1 Bibb lettuce, cored and leaves removed
2 Avocado, pitted and diced
2 Large tomatoes, chopped
1/2 Cup crumbled blue cheese
2 Scallions, chopped
Directions:
 1. In a bowl, whisk the buttermilk, mayonnaise, Worcestershire sauce,
and sour cream.
2. Stir in the blue cheese, salt, black pepper, and chives. Place in the
refrigerator to chill until ready to use.
3. Bring the eggs to boil in salted water over medium heat for 10
minutes.
4. Once ready, drain the eggs and transfer to the ice bath. Peel and chop
the eggs. Set aside.
5. Preheat the grill pan over high heat. Season the chicken with salt and
pepper.
6. Grill for 3 minutes on each side. Remove to a plate to cool for 3
minutes, and cut into bite-size chunks.
7. Fry the bacon in another pan set over medium heat until crispy, about
6 minutes. Remove, let cool for 2 minutes, and chop.
8. Arrange the lettuce leaves in a salad bowl and add the avocado,
tomatoes, eggs, bacon, and chicken in single piles.
9. Sprinkle the blue cheese over the salad as well as the scallions and
black pepper.
10. Drizzle the blue cheese dressing on the salad and serve with
low carb bread.
Nutrition:
Calories: 122
Fats: 14g
Carbohydrates: 2g
Protein: 23g
03 Vanilla Bean Frappuccino
Preparation Time: 3 Minutes
Cooking Time: 6 Minutes
Servings: 4
Ingredients:
3 Cups unsweetened vanilla almond milk, chilled
2 Tsp. swerve
1 1/2 Cups heavy cream, cold
1 Vanilla bean
1/4 Tsp. xanthan gum
Unsweetened chocolate shavings to garnish
Directions:
1. Combine the almond milk, swerve, heavy cream, vanilla bean, and
xanthan gum in the blender and process on high speed for 1 minute
until smooth.
2. Pour into tall shake glasses, sprinkle with chocolate shavings, and
serve immediately.
Nutrition:
Calories: 193
Fats: 14g
Carbohydrates: 6g
Protein: 15g
04 Dark Chocolate Mochaccino Ice Bombs
Preparation Time: 5 Minutes
Cooking Time: 10 Minutes
Servings: 4
Ingredients:
1/2 Pound cream cheese
4 Tbsp powdered sweetener
2 Ounces strong coffee
2 Tbsp cocoa powder, unsweetened
1 Ounce cocoa butter, melted
2 1/2 Ounces dark chocolate, melted
Directions:
1. Combine cream cheese, sweetener, coffee, and cocoa powder, in a
food processor.
2. Roll 2 tbsp of the mixture and place on a lined tray.
3. Mix the melted cocoa butter and chocolate, and coat the bombs with
it.
4. Freeze for 2 hours.
Nutrition:
Calories: 127
Fats: 13g
Carbohydrates: 1.4g
Protein: 1.9g
05 Chocolate Bark with Almonds
Preparation Time: 5 Minutes
Cooking Time: 10 Minutes
Servings: 12
Ingredients:
1/2 Cup toasted almonds, chopped
1/2 Cup butter
10 Drops stevia
1/4 Tsp. salt
1/2 Cup unsweetened coconut flakes
4 Ounces dark chocolate
Directions:
1. Melt together the butter and chocolate, in the microwave, for 90
seconds.
2. Remove and stir in stevia.
3. Line a cookie sheet with waxed paper and spread the chocolate
evenly.
4. Scatter the almonds on top, coconut flakes, and sprinkle with salt.
5. Refrigerate for one hour.
Nutrition:
Calories: 161
Fats: 15.3g
Carbohydrates: 1.9g
Protein: 1.9g
06 Optavia Fueling Mousse
Preparation Time: 3 Minutes
Cooking Time: 3 Minutes
Servings: 2
Ingredients:
1 Packet Medifast or Optavia hot cocoa
1/2 Cup sugar-free gelatin
1 Tablespoon light cream cheese
2 Tablespoons cold water
1/4 Cup crushed ice
Directions:
1. Place all ingredients in a blender.
2. Pulse until smooth.
3. Pour into glass and place in the fridge to set.
4. Serve chilled.
Nutrition:
Calories per serving: 156
Protein: 5.7g
Carbs: 17.6g
Fat: 3.7g
Sugar: 4.5g
 Conclusion

Thank you for making it to the end. The Optavia Diet can be effectively
used for rapid weight loss compared to other plans simply because of the
offer made by lean and green meals and its few calories.
Optavia depends on strongly confining calories to advance weight
reduction. Most "fuelings" drift around 100–110 calories each, which means
you could take in about 1,000 calories for every day on this diet.
Because of Optavia's sensational methodology, U.S. News and World
Report positioned it #2 in its rundown of Best Fast Weight-Loss Diets;
however, #32 in its rundown of Best Diets for Healthy Eating. "Present
moment, it appears to be inconceivable not to shed probably a few pounds;
you're eating a large portion of the calories most grown-ups expand," it
said. "The drawn-out standpoint is less encouraging."
London concurs that there's a unique way to deal with enduring weight
reduction: “Eating dinners and tidbits that join heaps of produce, 100%
entire grains, nuts, seeds, vegetables, and heartbeats, low-Fat: dairy items,
eggs, poultry, fish, and lean hamburger in addition to certain extravagances
is the ideal approach to get more fit economically for the long stretch.”
You should avoid refined grain, sugar-improved beverages, singed food,
and alcohol on the Optavia Diet when doing it. During the advancement and
upkeep organizes, some carb-containing nourishments are incorporated
back in, for instance, low Fat: dairy and new natural products.
The coaching component of Optavia can be compared to Jenny Craig and
Weight Watchers, which urge users to register for meet-ups to get the
necessary support. Due to the highly processed nature of the majority of
foods available on the Optavia diet, it could pose a threat or challenge
compared to the variety of whole, fresh foods you can consume on more
self-sustainable plans such as Atkins.
The Optavia diet enables weight loss through one-on-one coaching, low
carb homemade meals, and low-calorie prepackaged diets. Although the
initial 5&1 Plan is quite limiting, the 3&3 maintenance phase enables fewer
processed snacks and a wider variety of food, making it easier to lose
weight and adhere to the program for sustenance in the long term.
Nevertheless, the diet is repetitive, costly, and doesn’t cover all dietary
needs. Another point is that extended calorie restriction may lead to nutrient
deficiencies and other risky health concerns.
Although the program promotes Fat: loss and short-term weight loss,
further research is required to evaluate the level of lifestyle changes it needs
for long-term success.
On the bottom line, The Optavia weight loss plan promotes weight loss via
low-calorie prepackaged meals, quiet carb homemade food, and
personalized coaching.
The Optavia diet advances weight reduction using low-calorie prepackaged
foods, low carb natively constructed suppers, and customized instructing.
However, the diet is costly, repetitive, and doesn’t accommodate all
nutritional needs. What’s extra, the extended calorie limit may also result in
nutrient deficiencies and different potential health issues.
Be that as it may, the eating routine is costly, monotonous, and doesn't suit
every dietary need. Additionally, expanded calorie limitation may bring
about supplement insufficiencies and other potential health concerns.
Simultaneously, as this system promotes quick-time period weight and Fat’s
loss, similarly research is wanted to assess whether it encourages the
everlasting way of life adjustments needed for long-time period
achievement.
I hope you have learned something!