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Anne's Recipes


All these recipes fit into the macros of approximately 30g protein, 30g carbs and 6g fat per meal, per serving.... so if you are on one of my diets, this will work for you.

Come back to this page often.... I have a ton of great recipes that support my "clean eating" plans that I will be sharing. Also, my daughter is a professional chef at a 4-star restaurant... and she will be coming up with some interesting dishes to try out as well! - Anne


All you need to do is click on the pictures, and you can download the recipe in a Word document!

Asian Chicken Stir Fry

Beef Soft Taco

Chicken Asparagus Wrap

Chicken with Sweet Potato Vegetable Saute

Chicken with Whole Wheat Pasta

Healthy Pizza

Mediterranean Chicken

Mediterranean Style Tilapia

Mexican Style Chicken

Portobella Mushroom stuffed with Cous Cous

Eggbeater Omelet with Zucchini and Mushrooms and Multigrain Pancakes

Tuna Melt/Tuna in Whole Grain Pita

Very Quick Chicken and Rice Soup



SAMPLE MENU

Day 1

Meal 1
Veggie Omelet
¾ cup egg beaters
mushrooms, onions, zucchini
1 slice fat free American cheese

Multigrain Pancakes
1/3 cup Trader Joe’s multigrain baking mix
water to mix

Meal 2
1 cup fat free cottage cheese
7 low fat “triscuit-like” crackers

Meal 3
Chicken Tortilla Wrap
1 multigrain tortilla wrap (23-24g carbs)
1 T roasted red pepper spread
30g chicken breast (about 3 oz)
5-7 stalks of asparagus, blanched

1/3 cup blueberries

Meal 4
Asian Chicken Stirfry
30g chicken breast (about 3 oz)
½ cup broccoli slaw (raw shredded broccoli mix)
½ cup mushrooms
onions
1 T low sodium teriyaki sauce, or SOY teriyaki sauce

¾ cup brown rice

Meal 5
Chicken and Rice Soup
30g chicken breast (about 3 oz)
1 cup fresh spinach, chopped
½ cup mushrooms
½ cup broccoli florets, cut small
1-2 cups organic low sodium chicken broth
¾ cup brown rice

Meal 6
3oz lean beef
baked potato
choice of green veggie
fat free jello

DAY 2

Meal 1
Protein Waffles
½ cup plain oats
½ cup egg beaters
½ cup fat free cottage cheese

(all ingredients go in blender, then use as batter in waffle iron… you can also add vanilla, cinnamon, and/or Splenda to taste, if you prefer something sweet)

Meal 2
30g chicken breast
2 slices of Cinnamon Raisin Ezekial bread, or any other flavor Ezekial bread

Meal 3
Tuna Salad Pitas
½ can of tuna, solid
2T organic fat free plain yogurt
½ cup chopped fresh spinach
3T chopped artichokes
2T chopped black olives
chopped onions
2T chopped red peppers
Mrs Dash to taste

1 whole grain pita pocket (24-27g of carbs)
sugar free jello pudding cup

Meal 4
Turkey Chili
(recipe online… makes 4 servings… 1 lb ground turkey breast, 1 can chic peas or kidney beans, 1 jar salsa, 1 onion… brown turkey breast, then add all other ingredients and simmer for 10 minutes or so…divide into 4 equal portions)
small salad w/spray dressing

Meal 5
93% lean ground beef, 4 oz
1 small sweet potato
green veggie of choice

Meal 6
1 cup fat free cottage cheese
1/3 multigrain baking mix, made into 1-2 small muffins

DAY 3

Meal 1
Scrambled eggs with cheese
¾ cup egg beaters
1 slice fat free American cheese

3 slices low carb whole grain bread (ea. slice no more than 9g carbs)

Meal 2
protein shake
½ cup fruit

Meal 3
Tuna “Salad”
½ can of tuna

cup brown rice
1 cup shredded lettuce
1T olive oil
balsamic vinegar, to taste

Meal 4
30g tilapia, about 5 oz
veggie mix of peppers, onions, asparagus
120 calories worth of oven roasted potatoes
sugar free fudgcicle

Meal 5
30g chicken
1/3 cup whole wheat pasta
1T parmesean cheese
broccoli

Meal 6
Protein waffles (recipe earlier)