Makes 21 | 172 calories for 4 pieces

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Ingredients

• 25oz Chicken Breast

• Any seasoning you like

• 28g Cornflakes or Bread Crumbs

• 30g flour

• Water

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Directions

• Preheat oven to 450 degrees Fahrenheit

• Place your chicken breast and seasoning into a blender or food processor. Grind it until it becomes smooth.

• Smash your cornflakes into small pieces. You can use any method you want for this. I just smashed it with my hands.

• Blend your flour and cornflakes together.

• Separate your chicken mixture into 30g balls. You can make them smaller because mine did come out a bit big.

• Coat your chicken in the flour mixture and place them on your cooking sheet.

• Cook the chicken for 10 minutes. Take the chicken out, dip your chicken in water. Try and do this step quickly so the chicken nuggets don’t soak up a lot of water. If the chicken nuggets are too hot for you use a spoon to or fork to touch them.

• Place your chicken nuggets back in your oven for 6 minutes.

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Notes

• When you measure out the chicken nuggets they may be a bit big. You can adjust the size to make smaller ones. The whole recipe comes out to be 897.5 calories. Just divide the calories by how many you made and you should get the new amount per serving.

• If you wanna freeze your chicken nuggets you can. Heat them up at 450 for 20 minutes.

Makes 2 Servings | 134 Calories Each Serving

Ingredients

• Salt ( to taste ) ( 0 cal )

• 200g of Broccoli ( 68 cal )

• 12 FL Oz of Bottled Water ( 0 cal )

• 200g of Cream Of Mushroom Soup ( 200 cal )

Directions

• Cut the broccoli into florets and place them in a pot

• In a bowl, mix your cream of mushroom and water together until mixture is smooth. The thickness of the mixture is up to you. If you want a soupier mixture add more water.

• Add your mixture into the pot with the broccoli. Stir your the broccoli so that is coated.

• Cook for 20 minutes or until the broccoli has become very delicate.

Optional

Makes 4 Servings | 126 Calories Per Serving

Ingredients

Crepe

• ½ cup (74 g) gluten free baking flour

• ¼ cup (60 ml) skim milk

• ¼ cup (60 ml) water

• ½ tbsp (7 g) butter

• 1 egg

Filling

• 4-5 (60 g) strawberries

• ¼ cup (57 g) plain non fat Greek yogurt

• ½ scoop (15 g) vanilla whey protein powder

• Stevia to taste

• dusting (1 g) powdered sugar

Directions

1. Mix crepe ingredients in a large bowl. Whisk until smooth. Add more water if it’s too thick. It should be fairly runny, not like pancake batter.

2. Heat an 8-inch skillet over medium heat. To form the crepe takes a bit of finesse. It’s not hard but if you’ve never done it before it will take some practice. Pour about ¼ cup worth of batter in the center of the pan and tilt the pan in a circular motion to evenly cover the bottom.

2. Flip when ready and cook the other side. It will take a few minutes on each side.

3. Mix the protein and stevia to taste into the yogurt and stir vigorously.

Makes 3 Servings | 181 Calories a Serving

INGREDIENTS

• 28 oz (794 g) whole canned San Marzano tomatoes

• 2 stalks (200 g) celery

• 1 tbsp (15 g) garlic

• 2 cups (480 mL) chicken stock

• 1 tbsp (15 mL) olive oil

• 1 (75 g) carrots

• 3 tbsp (21 g) parmesan cheese

• 1/4 cup plain non fat Greek yogurt

• 1 (200 g) yellow onion

DIRECTIONS

1. Cut the vegetables into a rough chop. Precision doesn't matter here as everything will be blended.

2. Add the vegetabels to a large pot with garlic and olive oil. Sauté for a couple of minutes. ⁣⁣

3. Add in the stock and the canned tomatoes with their juice. Bring to a boil and reduce heat to low. Cook for 30-35 minutes. ⁣⁣

4. Pour the soup and yogurt in a blender and blend until smooth. Season with salt and pepper to taste. ⁣⁣

Makes 3 Pancakes | 134 Calories Per Pancake

INGREDIENTS

• 60g white flour oat mix ( 224 cal )

• 1 overripe banana ( 105 cal )

• 1 large egg ( 70 cal )

• 1.2g baking powder ( 0 cal )

• 0.7g salt ( 0 cal )

Directions

1. Mix the baking powder, salt, and flour into a bowl

2. Mash your banana until it is a smooth consistency; set aside

3. Separate your egg yolk from your egg whites

4. Combine your egg yolk with your banana mixture

5. Hand mix your egg whites until you can form soft peaks

6. Mix your banana mixture into your flour mixture until combined; you don’t want to mix too much, just until your flour is mixed in with your banana

7. Fold in your egg whites; do this gently so you lose as little air bubbles as possible

8. On a medium heat cook your pancakes; you should cook your pancakes until they’re golden brown on both sides

Notes

• You can use white flour instead of the white flour oat mixture; I just use it because it’s a bit healthier, but white flour is less calories

• When mashing your banana you want to make sure the mixture is really smooth and has little to no clumps; you can use a hand mixer to make it easier

• If you don’t know when to stop mixing your egg whites here’s a tip; the egg whites should me white and foamy - you should also be able to make a little mountain “soft peak” when you lift your mixer. If you still don’t understand look at pictures to help you.

Makes 12 | 40 calories each

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Ingredients

• 6 Eggs

• 1/2 Cup Milk

• 1/4 Cup Asparagus, Chopped

• 1/4 Cup Bell Pepper, Any color

• 1/4 Cup Mushroom, Diced

• 1 TBSP Olive Oil

• 2 TBSP Shredded Cheese

• Salt & Pepper to taste

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Directons

1. Preheat oven to 350 degrees.

2. Heat olive oil in a medium pan over heat.

3. Add the asparagus, pepper, and mushroom and saute until it’s slightly cooked.

4. Spray a muffin tin with Non-Stick Spray, divide the cooked veggies between the 12 muffin cups.

5. Beat the eggs and milk together in a small bowl.

6. Divide between the 12 muffin cups (pour it evenly filling the 12 cups).

7. Bake at 350 degrees for 15-20 minutes.

8. Sprinkle the cheese on top after you remove it from the oven.

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