We know that you might think eating 6 times a day is crazy enough. But, here is a sample of how you can eat like a pro!

6:00am Protein Smoothie

9:00 am Eggs

12:00pm Wrap

3:00pm Bar

6:00pm Chicken

8-9:00pm Dessert

Lisa Wright

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By Lisa Wright, CFT-LCI

My husband and I are not typically fond of Indian food but we loved the sound of all of these ingredients together. Often, we eat breakfast for dinner because it’s quick and easy. That was our experience with this dish; quick, easy and the florist in me loved the presentation that it made with the slices of orange and side of pita bread.

Ingredients:

• 1 sliced onion, chopped
• 1/2 green bell pepper, cut into thin strips
• 1/2 tomato, seeded and chopped
• 1/4 teaspoon turmeric
• 1/4 teaspoon chili powder
• 1/8 teaspoon ground black pepper
• 4 egg whites
• 1/2 whole-wheat pita
• 2 orange slices
• 1 tablespoon fresh cilantro, chopped

Lightly coat a small nonstick skillet with cooking spray and place over medium heat. Saute onions until golden, about 4 minutes. Add bell pepper and saute for about 2 more minutes. Add tomatoes and saute for another 2 minutes. Stir in turmeric, chili powder and black pepper. In a small mixing bowl, lightly beat the egg whites, then pour them over vegetables in skillet and stir until set. Warm pita in microwave for about 20 seconds. Place eggs and pita on a small plate with orange slices. Sprinkle eggs with cilantro.

And of course here is the nutritional information on the Indian Eggs:

Do you know about the healing power of tumeric? Find out more about tumeric here.

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Lisa Wright

40 Minutes to prepare and cook sometimes seems like a long time after a day at work. Most of this time is just time in the oven for the chicken. I really like this dish as the chicken and the pasta reheat ok for lunch the next day. I just lay out some fresh baby bagged spinach on a plate and place the heated ingredients with a little heated sauce from a jar and voila! Lunch in a jiffy!

Number of Servings: 2
Ingredients:

• 2 egg white
• 1/3 cup Italian seasoned breadcrumbs
• 4 Tbsp. reduced-fat Parmesan chesses, grated, divided
• 2 chicken breasts, about 4 oz. each
• 2 portions spinach fettuccine, (4 oz. dry uncooked)
• 1 cup low-fat pasta sauce
• 2 cups baby spinach leaves

Directions:

1. Preheat oven to 400 degree F
2. Beat egg whites with fork in medium bowl. Mix breadcrumbs & 2 Tbsp Parmesan in a pie plate (or another bowl).
3. Dip chicken breasts in egg whites, then in breadcrumb mixture coating well.
4. Lightly coat a baking sheet with cooking spray. Place chicken on baking sheet, bake for approximately 12 to 15 minutes, turn over and bake an additional 12 to 15 minutes, until chicken reaches an internal temp of 165, or is no longer pink in the center.
5. While chicken is baking, prepare pasta according to package directions.
6. Warm pasta sauce in a small saucepan over medium low heat.
7. Divide spinach leaves between two plates. Layer the warm pasta and chicken over spinach. Top with pasta sauce and remaining Parmesan cheese.

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Terry Cobb

I started off recording myself preparing this salad, but for whatever reason, my computer didn’t record it!   So I have included a picture of the finished dish. This recipe is a favorite of one of our clients here at YPB. I ate this for lunch then invited a friend over for dinner and she helped me eat the rest. It was very good and I would highly recommend trying it. The pecans give it that “extra something”.

Chopped chicken with chilled red and green grapes, accented with bites of apple and pecan.

2 Servings
Ingredients:

• 2 portions of cooked chicken, chopped (about 1/2 lb)
• 1/2 C seedless red grapes, chilled, halved
• 1/2 C green grapes, chilled, halved
• 1 apple, cored and diced
• 1/2 C fat-free mayonnaise
• 1 lemon, halved
• 1/4 t ground black pepper
• 2 C baby romaine leaves
• 2 T chopped pecans

Directions:

• In a medium mixing bowl, combine precooked and chopped chicken, chilled red and green grapes, apple, mayonnaise, lemon juice and black pepper.
• Place baby romaine leaves on 2 small plates.
• Divide chicken salad mixture into 2 portions and spoon onto lettuce.
• Sprinkle each salad with half the chopped pecans.
• Serve and enjoy!

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Lisa Wright

This easy to prepare breakfast recipe was my post cycling breakfast one Sunday morning. This is a Bill Philip’s Eating for Life recipe on page 236-37. You can also watch how I prepare this breakfast!

Ingredients

• 3 Strips Lean Turkey Bacon
• 1 Whole Wheat English Muffin
• 2 Thick Slices of Tomato
• 2 slices Reduced-Fat Cheese

Preparation

1. Preheat oven to 400 degree’s.
2. Cook turkey bacon according to its package directions.
3. Place the whole-wheat English muffin halves face up on a backing sheet. Top each with a slice of tomato, cheese and top with three “half slices” of cooked bacon.
4. Place in the oven and bake for 3 to 5 minutes, until cheese is melted and bubbly. Serve and enjoy!

Need a quicker alternative? Another OK alternative that is super easy and fast are the Jimmy Dean, D-lights-TURKEY SAUSAGE MUFFINS that can be found in the freezer section of your supermarket. 1 min. in your microwave and out the door you go!

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Lisa Wright

I love the idea of this recipe, especially as an appetizer for our monthly supper club outings. When we aren’t entertaining, this is a fun afternoon snack. I prefer the Flatouts over tortillas because they have less carbohydrates, more fiber and protein. Please enjoy this balanced snack from Bill Philip’s Eating for Life.
Ingredients:

• 1/4 cup Fat-free cream cheese, softened
• 1/4 tsp Dried oregano
• 1/4 cup Reduced-fat basil- and tomato- flavored feta cheese, crumbled
• 2 oz Chopped ripe olives, drained
• 2 (8 in) whole-wheat tortillas (Lisa used Flatouts instead)
• 4 oz Sliced turkey breast
• 1 cup Baby spinach leaves

Preparation:

1. In a medium mixing bowl, use a fork to combine cream cheese, oregano, reduced-fat feta cheese and olives.
2. Evenly spread half the cheese mixture on each tortilla. Then top with half the turkey breast and half the spinach leaves.
3. Roll up tightly, cover in plastic wrap and refrigerate until firm enough to slice, about 15 minutes.
4. Remove plastic wrap and slice each tortilla into 6 pieces.
5. Serve and enjoy!

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Prepared by Lisa Wright

I prepared this dish on a Sunday evening for my husband and I. Next time I will use a whole grain egg noodle for the texture. What I like most about this dish are the all the veggies and there was enough left over for me to take to lunch for a couple of days.

Serves 4

Ingredients:

• 4 portions egg noodles (8 oz. uncooked)
• 1 onion, chopped
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 4 portions lean ground turkey (about 1 lb)
• 2 c. tomato sauce
• 2 Tbs. fresh basil, chopped

Directions:

1. Prepare egg noodles as directed.
2. Lightly coat a lg. skillet w/spray. Over medium heat, saute chopped onion for 2 minutes. Add bell pepper to the onion & saute for 2more minutes.
3. Add Zucchini & saute for 2 more minutes. Remove contents & set aside
4. Add gr. turkey to skillet & saute until no longer pink
5. When turkey is done return veg. to skillet add remaining ingredients, cook for 5 minutes – stirring occasionally.
6. Place a portion of noodles on plate & top with mixture.

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Lisa Wright, CFT

Watch how to prepare this delicious cilantro burrito.
15 Minutes to Prepare and Cook

Ingredients:

• 2 slices red onion
• 1/4 red bell pepper, sliced
• 1/4 green bell pepper, sliced
• 2 Tbsp fresh cilantro, chopped
• 3 oz cooked chicken breast, sliced (about 1 cup)
• 1 (8-inch) whole wheat tortilla
• 2 Tbsp salsa
• 1 Tbsp fat-free sour cream

Directions
1. Lightly coat a medium skillet with cooking spray and place over medium heat. Add onion, bell peppers and cilantro and saut until the vegetables soften, about 6 minutes.

2. Add cooked chicken and heat through, about 3 minutes.

3. Microwave tortilla for 20 seconds to soften. Place chicken and vegetable on flat tortilla. Wrap tortilla around the filling and cut in half.

4. Place burrito on a plate with salsa and sour cream for dipping. (Or spread the salsa and sour cream on tortilla before adding chicken which is what I like to do.)

Number of Servings: 1
Servings Per Recipe: 1

Amount Per Serving

Calories: 320.2
Total Fat: 6.6 g
Cholesterol: 74.3 mg
Sodium: 623.1 mg
Total Carbs: 34.0 g
Dietary Fiber: 6.0 g
Protein: 33.2

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Servings: 2
Preparation Time: 15 minute

Ingredients

• ¼ cup egg substitute
• 1/4 cup skim milk
• 1/3 cup whole wheat flour
• 1/2 tsp sugar substitute
• 6 oz (or 170g) low fat raspberry yogurt.
• 3 Tbsp vanilla protein powder (whey or soy).
• 1 cup fresh or frozen berries

Ingredients

• 1½ pounds extra lean ground turkey
• 1 onion, chopped
• 4 egg whites
• 1 cup salsa
• ¾ cup old fashioned oats, uncooked
• 1 package Knorr vegetable soup mix
• ¼ teaspoon ground black pepper
• ½  cup ketchup
• 6 portions red potatoes
• 2 Pounds green beans
• 3/4 Cup skim milk
• 2 Tablespoons Butter Buds
• Preheat oven to 350 degrees.

Directions