Directions

1. In a non-stick pan coated with cooking spray cook the tilapia.  Season with lemon juice, garlic and dill.  Cook about 4 minutes per side.

2. In a large bowl add the cooked green beans through to mushrooms.  In a side bowl add garlic, flax oil, vinegar, lemon juice and salt and pepper as desired.  Mix well and toss with the salad.  Serve hot or cold.

Serving size: 1 (6oz) Tilapia Fillet with 1 ½ cup of bean salad.

Calorie content:  Calories 351, Protein 37.7g, Carbs 12.7g, Fat 16.6g

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Directions

1. Preheat oven to 350 degrees.

2. Combine the bananas, vanilla extract, and coconut oil. Set aside. 

3. In another bowl mix together the oats, almond meal, shredded coconut, cinnamon, salt, and baking powder.  Add the dry ingredients to the wet ingredients and stir until combined.  Fold in the chocolate chunks/chips

4. Drop dough by about 2 teaspoons in size an inch apart, onto a parchment paper lined pan.  Bake for 12 - 14 minutes until lightly browned on the bottom.

Makes 24 Cookies: Serving size: 1 cookie

Calories per serving:  Cals: 83, Pro: 1.2, Carbs: 8.9g, Fat: 5.3g

Written by Caithleen Heffernan WBFF Bikini Pro

Recipe by:  Rachel Timothy WBFF Bikini Model

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Directions

1.  Combine all ingredients in a blender. Blend well.

2.  Pour into an on the go cup and go!

Makes 1 serving: Calorie content:  251.2 calories, 26.9 grams protein, 24.2grams carbohydrates, 5.2grams fat. 

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Directions

1.  Bring the broth, chicken, and coconut oil through to ginger to boil.  Reduce to medium heat. 
2.  Add the shrimp, mushrooms through to bamboo shoots.  Cook for another 5-7 minutes.
3.  Stir in the limejuice, fish sauce and chili peppers.
4.  Garnish with green onions and cilantro.

Makes 4 servings

Serving size about 1-½ cups of soup.

Calorie content per serving:  Calories: 227.5, Protein: 32.7g, Carbohydrates: 9.1g  Fat: 6.7g

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Directions

1.  In a non-stick pan over medium/high heat add the olive oil and cook the steak for 2-3 minutes.  Add red pepper through to jalapeno and cook for another 3-4 minutes. 
2.  Add the lime juice, chili powder, cumin and salt and pepper. Turn to simmer for 2-3 minutes.
3.  Just before you are ready to serve add tomatoes and cilantro and stir.

Makes 4 servings

Serving Size 1 pita and about 3/4 cup of fajita stir-fry.

Calorie content per serving:  Calories: 440, Pro: 41.8g, Carbs: 41.3, Fat: 12.4g

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Directions

1.  Preheat oven to 425 degrees.  Cut the Pita Bread like you would a pizza into 8 pieces.  In other words half it, quarter it and then cut those quarter pieces in half.  Throw them on a baking sheet and drizzle with the olive oil.  Shake on the salt and pepper to taste.
2.  Bake for 3-4 minutes.  Remove from the oven and flip the chips put back in the oven for another 1-2 minutes.
3.  To make the guacamole place the avocado in a medium bowl and mash with a fork.  Add red onion though to sea salt and combine.   Serve with the pita chips.

Makes 6 servings:  Serving size about 3 Tbsp. and 6 wedges

Best Served Fresh.  Refrigerate max 2 days.

Calorie Content per serving:  Calories: 400.5, Pro: 7.1g, Carbs: 36.1g, Fat: 25.3g

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Directions

1. Place cottage cheese, oats through to banana in a blender.  Blend for 1-2 minutes.  Will form a thick batter.
2. Add the chopped walnuts.  Stir until mixed together evenly.
3. Heat a non-stick frying pan with cooking spray over medium heat.  Add half of the batter.  Flip once small air bubbles form on the top of the pancake about 2 minutes, cook opposite side 1 minute. 

TIP: Spray pan again before adding the remaining batter.

Serving Size = 2 pancakes

Calorie: 397 calories, 33.9g protein, 40.7g carbohydrates, 10.4g fat

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Use 1/4 of spicy scallop stir-fry recipe as a topper to this delicious salad.

Directions

1.  Reheat stir-fry if using left-overs.
2.  Place gourmet greens- red onions in a large bowl.  Place 1 serving of stir fry on top of salad
3.  Drizzle flax oil and vinegar on top.  Toss to coat.  Serve immediately.

Makes 1 serving

1 1/4 cup of stir fry

Calorie content:  Calories:  260.8 Protein:  23.1g Carbs:  26.8g Fat:  6.8g

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This spicy Thai infused dish is great served over jasmine rice.  Use the left-overs for a meal size salad for lunch the next day!

Directions

1.  Preheat a wok over medium/high heat coated with cooking spray.  Add scallops and cook about 4 minutes stirring constantly.
2.  Add garlic, eggplant and red onion.  Cook about 5 minutes.  Add red pepper through to ginger cook and additional 3 minutes.
3.  Serve over rice or as a topping to a dinner sized salad.

Makes 4 servings 

1 1/4 cup of stir fry

Calorie content per serving:  Calories:  127.6 Protein:  20.2 Carbs:  9g  Fat:  5.2g

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This is great as a snack or low carbohydrate meal with some veggie sticks add rice and some steamed veggies for a more nutrient dense plate.

Directions

1. Combine peanut butter through to lemon juice and mix well.
2. Add chicken to marinade.  Let it sit for at least 1 hour.  Overnight is ideal.
3. Heat BBQ.
4. Thread chicken and vegetables alternating on a skewer.
5. Cook for 4 minutes, turn over and cook another 4minutes or until done.

Makes 4 servings 

1 Chicken Skewer with grilled vegetables.  Serve with more grilled vegetables, fresh vegetables a side salade and or a side or rice.

Calorie content per serving:  Cals:183.3, Pro: 33.6g, Carbs: 3.9g,  Fat:  3.7g

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Kaffir leaves (lime leaves) can be bought at your local Asian market or specialty store, if you can’t find it a good substitute is lime rind.  Lemongrass is a herb used mainly in asian cooking.  Its sometimes hard to come by but can be found at most large grocery stores or an asian market.  You could substitute lemon rind for lemon grass if need be.

Directions

1. To prepare the stew heat a large pot over medium heat coated with cooking spray.  Add  the chicken, onions and garlic cook for 5 minutes or until  onions and garlic are soft.  
2. Add chicken stalk, water and lentils.  Bring the heat to high.
3. Add all remaining ingredients.  Bring to a boil, then simmer for 30 minutes.
4. To make the yogurt cucumber sauce, combine yogurt through to fresh ground pepper.  Stir and keep covered in the refrigerator until use.

Makes 7 servings

Serving size: about 1.5 cups of soup and 2 tbsp of yogurt sauce

Calorie content: soup without yogurt sauce:  Calories: 247.2g  Protein: 28.4g Carbs:  28.9g  Fat:  2.0g
 

Yogurt Sauce:  about 2 tablespoons:  Calories:  24.2 Protein:  2g  Carbs:  3.3 g Fat:  .33g

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Directions

1.  To prepare chicken, make 4-6 small slits big enough to fit a small piece of garlic on the surface of the meat.  Insert garlic evenly into each chicken breast.

2.  Spray a flat pan with cooking spray,  place chicken on pan and sprinkle with oregano, pepper and the juice of one lemon and sea salt if desired.  Leave the lemon peel in the pan.

3. (To cut the potatoes into wedges, cut each potato in half.  Lay half the potato on its flat side and cut it into 4 wedge pieces per half.  )

4.  In a separate pan coated with cooking spray combine potatoes, onions, salt, pepper and rosemary.  Squeeze juice of the lemon over the potatoes and leave the peels in the pan.  Spray once again with cooking spray to coat the potatoes.

5.  Cook the potatoes and chicken for 20-25 minutes at 425 degrees farhenheit.  Cook the potatoes until golden brown and the chicken until cooked evenly.

Makes 4 servings 

1 chicken breast with about 1.5 cups of roasted potatoes.  Serve each with 2 grilled lemon wedges.

Calorie content per serving:  Cal:  300.6  Pro:  30.7g Carbs: 35.9g  Fat:  3.8g

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Directions

1.  Put the dry curd cottage cheese through to water in a blender. Blend until smooth. You may have to scrape down the sides and blend again.

2.  Heat waffle maker. Coat with cooking spray top and bottom.

3.  Before adding batter, blend one more time immediately before adding to your waffle maker. 

4.  Cook according to waffle maker instructions.  

*Before adding more batter for you second waffle, spray the waffle maker with cooking spray once again as well as blend batter again for an even consistency.

**Top with fresh fruit, maple syrup and/or blueberry sauce(as follows)

Blueberry Sauce:

1/2 cup frozen blueberries

¼ cup water

1.    Pour water in a saucepan over high heat.

2.    Add berries and heat until the berries are thawed.  Bring to a boil. Serve over Waffles warm

Makes 1 serving

Serving size= 2 waffles

Calories (without Blueberry sauce):  266 calories, 27.4g protein, 25.8 grams carbohydrates, 5.5 grams fat

Calories ( with Blueberry Sauce): 308 calories, 27.9g protein, 36.3g carbohydrates, 5.7g fat

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Directions

1.     Heat BBQ to high heat.  Let it heat up for 10mins or so.  Once your ready to place chicken on the BBQ lower the heat.

2.    In a small dish, combine chili powder, cumin, paprika and black pepper.  Rub spices over top and under the bottom of each chicken breast.

3.    Place chicken on the BBQ.  Cook chicken for 3-4 mins per side or until cooked thru.

4.  Heat frozen corn according to directions, drain.

5.  In a large bowl add corn through to lime juice and combine well.

Serve warm or chilled.

Makes 4 servings

Serving size: 1 chicken breast with 1 1/3 cup of salsa.

Calorie content per serving: 253cals, Protein: 30g, Carbs: 20g, Fat: 5.9g

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Directions

This dish is best when served immediately after preparing.

1.  To make dressing, combine all 7 ingredients in a small bowl, stirring until the sugar dissolves.

2.  For the salad, combine cabbage and the next 4 ingredients through to cucumber in a medium size salad bowl.   Pour dressing over top of the salad and toss.

3.  In a non stick frying pan coated with cooking spray, heat over medium heat.  Add the shrimp and cook stirring occasionally for 3 minutes.

4.   Separate the salade onto two dishes, top each salad with half the shrimp and 2 tablespoons of peanuts.

Makes 2 servings

Serving size: about 2 1/4 cups of salad and 170g of shrimp).

Calorie content per serving:  351 cals, 35.6g protein, 22.1 carbs, 15.8g fat.

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Directions

1.  To prepare meatballs take a piece of Ezekiel bread, ripped apart, place into a blender or food processor, pulse until crumb like.    Combine 1/4 cup of the bread crumbs, brown rice, green onions, pepper, turkey, egg whites and garlic.  Shape into golf ball sized meatballs.  Make 12 by halfing the turkey mixture then quartering it, then using each quarter to make 3 meatballs so they are even.

2. Heat a large non stick skillet with cooking spray to medium/high heat.  Add meatballs; cook 5 minutes browning on all sides.  Cover and reduce heat to medium; cook for 10 minutes or until done.

3.  While the meatballs are cooking, prepare the bok choy and broth.  Wash the bok choy and chop 2" thick.  In a large pot, over medium heat combine water through sherry, bring to a boil.  Add bok choy and green onions, cook for 15 minutes until the bok choy is soft.  Serve hot!

Makes 4 servings

Serving size: 3 meatballs, 3/4 cup bok choy, and about 1/3 cup of broth.

Calories content per serving:  318 cals, protein: 33.4g, carbohydrates: 24.3g, fat: 9.7g

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Directions

This sauce is very versatile and is just as good served over brown rice! Complete the meal with a side of broccoli or a side salad, with balsamic vinegar and flax oil.

This dish is approved for pre-competition diets omitting the wine and using brown or jasmine rice instead of pasta.  Top with Parmesan and fresh basil if desired.

1.  Boil water and cook spaghetti according to package directions, omitting oil and salt.

2.  Spray cooking pan with cooking spray. Cook the shrimp over medium heat 5 minutes or until done.  Set aside.

3.  In the same pan use more cooking spray if necessary, add garlic, basil and spinach and cook until wilted.  Add tomatoes through to pepper.  Bring to a boil then reduce to a simmer.  Add shrimp.

4.  Separate the pasta into four dishes, about one cup each.  Pour about 1.5 cups of sauce over each dish.

Makes 4 servings

Calorie content per serving: 354.6cals, Protein: 24g, Carbs: 57g, Fat: 3.4g

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