Chicken Salad!

-1 cup diced grilled (cooked) chicken

-1/2 cup chopped celery

-1/3 cup halved red seedless grapes

-1/3 diced red apple

-1/4 cup fat free plain Greek yogurt

-2 tbs fat free or light mayonnaise

-1 tsp Stevia or other natural sweetener

-1 tsp Mrs. Dash lemon pepper seasoning

-dash salt

Directions:

Mix cooked chicken with the yogurt, mayonnaise, sweetener, seasoning, and salt until well blended. Then mix in the celery, grapes, and apple. This recipe serves 2. You can either eat it just as is, or you can slather the concoction in between 2 pieces of whole grain bread. Me? I used Pepperidge Farm 100% Whole Wheat Double Fiber bread. Before devouring this sandwich, I grilled each side in a smidgen of grape seed oil over medium heat.

Shamrock Oatmeal!

You will need:

-1/2 cup whole grain quick oats (prepared with water - 150 calories)

-1 serving of Aria Women’s Protein Powder - Vanilla (80 calories)

OR YOU CAN USE

-1 serving of vanilla protein powder of your choosing

-1 teaspoon Stevia

-1/2 teaspoon pure vanilla extract

-1/8 teaspoon pure peppermint extract (this stuff is strong, so you can measure it to your taste)

-green food coloring

-optional dark chocolate chips, or you can top with 2 tablespoons of light whipped cream

Directions:

I’m basically obsessed with creating different oatmeal variations. Oatmeal can be a drab looking/sounding breakfast, so I love changing things up. This recipe is simple! Prepare oatmeal as directed on packaging. Mix the ingredients into the oatmeal until well-blended. Add toppings, and enjoy!

Cake Batter Protein Pancakes for One!

It doesn’t have to be your birthday to enjoy these! Celebrate your health!

For the pancakes, you will need:

-1 serving of Aria Women’s Protein Powder - Vanilla (80 calories)

**I purchased Aria at Kmart for $11 and some change. There are 17 servings in each canister, so you definitely get your bang for a buck!

OR YOU CAN USE

-1 serving of vanilla protein powder of your choosing

-1/2 cup whole grain quick oats (150 calories)

-1/4 cup liquid egg whites (32 calories)

-1/4 cup Silk Unsweetened Vanilla Almondmilk (8 calories)

For the icing, you will need:

-2 tablespoons fat free cream cheese (30 calories)

OR YOU CAN USE

-2 tablespoons nonfat Greek yogurt (35 calories)

-1 teaspoon Stevia

-1/4 teaspoon pure vanilla extract

Directions for the pancakes:

In a medium mixing bowl, combine protein powder, oats, egg whites, and almond mix and mix until well-blended. It’s helpful, if you have the time, to refrigerate the batter for at least 30 minutes for better control of the batter.

Bring a small frying pan or griddle to low-medium heat and coat evenly with a non-stick cooking spray of your choice.

Cook each pancake one by one (unless you’re using a griddle), and be sure to proportion the batter as best as you can into even amounts. **I was able to cook 4 small pancakes with this batch. Let the pancake(s) cook until the edges look dry and the batter begins to bubble. Only then should you quickly but carefully flip the pancake(s) with a spatula in one swift motion. Let the other side cook for a minute or two. Once full plated, it’s time to make the icing!

Directions for the icing:

If you choose to use cream cheese, I would advise softening it first by microwaving it for approximately 10-15 seconds for easier handling/mixing. Once softened, stir in the Stevia and vanilla extract until well-blended. Top onto pancakes, add a dash of sprinkles, and enjoy your festive breakfast!

Girl Scout Cookies Samoas Inspired Oats!

You will need:

-1/2 cup whole grain quick oats (prepared with water - 150 calories)

-1 tablespoon dark cocoa powder (10 calories)

-1 tablespoon shredded coconut (35 calories)

-1 tablespoon Smucker’s Sugar Free Caramel Topping (45 calories)

-1 teaspoon brown sugar (15 calories)

Directions:

Prepare oatmeal as directed on packaging and add toppings. Mix together and enjoy a sinfully delicious breakfast!

Apple and Swiss Cheese Stuffed French Toast!

You will need:

-1/3 cup egg whites

-1/3 cup almond milk

-2 slices whole grain bread (70 calories per slice)

-1 slice Sargento Ultra Thin Sliced Swiss Cheese (40 calories)

-4 thin slices of green apple (approx 20 calories)

-drizzle of honey (approx 20 calories)

Directions:

1). Beat together the egg whites and almond milk until well-blended. Pour mixture onto a plate for easier coating.

2.) Bring a skillet coated with nonstick cooking spray to medium heat. Take 1 slice of bread and saturate both sides with the egg mixture.

3.) Cook bread evenly on both sides until golden brown - about 2-3 minutes per side.

4.) Repeat steps 2 and 3 for 2nd slice of bread.

5.) Place apple slices onto the skillet to warm them for approximately 1-2 minutes.

6.) Place the 1st slice of French toast onto a plate, top with cheese and apple slices, and place 2nd slice of French toast on top.

7.) Drizzle with honey, serve, and enjoy!

I know this sounds odd, but the tartness of the apple paired with the nuttiness of the Swiss cheese is a wonderful combination. And the sweetness of the honey brings everything together.

Breakfast is the most important meal of the day for many reasons. You just spent a lot of time sleeping - sans nourishment - so your brain and muscles need fuel to function properly upon waking up. It’ll help you focus, give you energy, and you’ll likely be in a better mood. I know how crabby I can be until I eat breakfast! Skipping breakfast makes weight control/loss more challenging because you’ll be more likely to pile on the calories for lunch, or you may be more tempted to snack on calorie bombs to stave off hunger.

Egg scramble recipe ideas (1 whole egg with 2-3 egg whites):

1.) Spinach, feta, and sun-dried tomatoes

2.) Ham, pineapple cubes, and a teaspoon of brown sugar

3.) Low-fat cheddar cheese, onion, and peppers - top with diced avocado and salsa

4.) Tomato, mushrooms, and turkey bacon

5.) Broccoli, walnuts, and mozzarella cheese

Toast topping ideas (recommended serving of whole grain bread):

1.) Natural applesauce, cinnamon, nutmeg, and a teaspoon of brown sugar

2.) Peanut butter with banana slices

3.) Fat-free cream cheese with no-sugar-added natural jam

4.) Almond butter with a drizzle of honey

5.) Fat-free butter with a poached egg

Oatmeal recipe ideas (1/2 cup whole grain oats):

1.) Cranberries, walnuts, and cinnamon

2.) Organic maple syrup, brown sugar, and cinnamon

3.) Peanut butter with banana slices

4.) Peaches with a couple dollops of vanilla Greek yogurt

5.) Strawberries with a drizzle of dark chocolate

Seriously, the possibilities are endless. Breakfast doesn’t need to be boring!!!!!! Make smart choices in the morning, and you’ll be more than likely to make smart choices throughout the day! START SMART!