Egg White Omelette


4-5 egg whites or 1/2 cup egg whites

2 tbsp milk

cutt up as many veggies as desires

Cook in 1 tsp Olive oil

Serve on Piece of toast


BLACK BEAN BROWNIES                                                                                                                                                               



1 16oz. Can Black Beans

3/4 Cup White Sugar

1/2 Cup Cocoa

3 Tbsp. Oil

3 Eggs

You can add 1/2 cup chocolate chips or nuts if you want.

Pour into greased 8×8 pan.

Cook for 30 minutes @ 350 degrees until it crackles

A great non fat high protein treat.

Keep in mind it still has sugar which equals carbs

so don’t eat the whole pan all at once.


Chicken Salad

1/2 c Cooked Quinnoa Layed On Bottom Of  Plate

Lay Romaine Lettuce On Plate Over Quinnoa

Lay 1 Chicken Breast Cutt Up On Lettuce

Add Slivered Almonds Spread Out On Salad

Add Some Raw Broccoli Cutt Up Small On Top Salad

Then Finish with Craft Sesame Thai Salad Dressing

This Is A Tasty But Healthy Lunch Or Dinner






Cold Quinoa Salad


Great for Lunches just add 6oz. chicken breast or 1/2 can Tuna or a fresh piece Halibut to go with it!


1/2 c Dry Quinoa cook with 1c water

1/2 can black beans(use bean trio if you like)

1/2 can chick peas

1 carrot(grated or cut in pieces)

1 celery

1 tomatos

1 avocado

1/2 c cucumber

1/2 can black olives(if you like)

1-2 garlic cloves cut up

Once Quinoa is cooked and cooled down you can then add all other ingredients after they are chopped up. Kraft Asian Sesame Dressing for a great flavor.  Don’t forget to have your protein choice cut right into it or along side it for a well balanced low glycemic complex carbohydrate.  



Most Important Meal Of The Day!



Try my yummy apple, cinnamon and egg white Pancakes


1/2 cup Egg Whites or 3-4 eggs minus the yolk

1/2 cup Dry Oatmeal

1/4 cup Unsweetend applesauce or cut up apple pieces

A pinch of cinnamon

Mix all ingrediants with a fork or blender. Then pour batter into a frying pan coating the bottom of the pan with olive oil. Cook till brown then flip to cook other side.

Suggested toppings: E.D Smith sugar free syrup or Adams all natural peanut butter

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