Creamy Chicken Enchiladas


1 (15 oz.) can fat-free cream of chicken soup
1 (10 oz.) can diced tomatoes with green chiles
1 c. low-fat sour cream
2 c. shredded fat-free cheddar cheese
8 flour tortillas (10 inch)
2 c. grilled chicken, diced

1. Cook chicken as desired, until reaches internal temperature of 165 degrees.
2. Dice chicken into bite size pieces.
3. Mix together cream of chicken soup, tomatoes, sour cream, cheddar cheese, and chicken into large bowl. Remove about 1/3 of mixture and set aside for topping.
4. Fill tortillas with mixture and roll up into wraps.
5. Pour set aside filling over top of rolled enchiladas.
6. Bake enchiladas in oven at 350 degrees for 25-30 minutes.

Nutrition Facts per enchilada (yield 8):
Calories: 280
Carbs: 30g
Fat: 7g
Protein: 24g

Potato Soup

6 large yellow potatoes, peeled, cubed
16 oz. chicken broth
1 tsp. salt
1 tsp. black pepper
1/4 tsp. red pepper flakes
6 carrots, peeled, diced
1/2 yellow onion, diced
2 cloves garlic, peeled, minced
1 1/2 c. fat-free milk
1 1/2 c. reduced-fat cheddar cheese
2 tbsp. fresh chives, chopped

1. Fill large pot with water and bring to a boil.
2. Spray a medium skillet with non-stick cooking spray. Saute diced carrots for 2-3 minutes, then add diced onion and cook until onion is translucent and carrot appears soft. Add minced garlic and saute for an additional 30 seconds. Set aside and let cool.
3. Add potatoes to boiling water, cook until soft and tender (~25 minutes).
4. Using a food processor, add carrot and onion mixture and pulse until finely chopped and blended. Set aside in small bowl.
5. Drain potatoes, let cool. Add potato mixture to food processor until well blended. Return back to pot. Stir in carrot and onion mixture.
6. Stir in chicken broth and milk.
7. Add salt, pepper, red pepper flakes.
8. Lastly stir in cheese until melted.
9. Top with fresh chives, light sour cream, and turkey bacon as desired.

Yield ~6, 1 cup servings
Nutrition Facts (per 1c. serving):
Calories: 200, Fat: 3g, Carbs: 32g, Pro: 11g

Zucchini Bread


1 3/4 c. whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
1 1/2 tsp. cinnamon
1/2 tsp. salt
1 large zucchini (about 2 cups shredded)
1/2 c. unsweetened applesauce
1/4 c. honey
1/2 c. plain, non-fat Greek yogurt
2 large eggs
6 tbsp. coconut oil, melted, cooled

1. Pre-heat oven to 325 degrees.
2. Mix flour, baking soda, baking powder, cinnamon, and salt together in large mixing bowl.
3. In a separate bowl, mix grated zucchini, applesauce, honey, Greek yogurt, eggs, and coconut oil (after melting make sure to let cool before adding).
4. Slowly add dry ingredients to wet ingredients, mixing with a handheld mixer until well combined.
5. Spray a 9×9 loaf pan with non-stick cooking spray.
6. Pour combined mixture into loaf pan, bake for 1 hour at 325 degrees. When done, insert knife inside center of loaf to check for readiness.

Nutrition Info (yields 8 servings):
Calories: 260, Carbohydrates: 32g, Protein: 7g, Fat: 12g

Zucchini Lasagna


Yield: 9 servings

1 lb. lean ground turkey
1/2 large white onion, chopped
3 cloves garlic, minced
1 (14 oz.) can tomato sauce
1 (14 oz.) can crushed tomatoes
1 1/2 tsp. salt
1 tsp. pepper
3 medium zucchini, sliced 1/8″ thick
1 large egg
1 1/2 c. part-skim ricotta
4 c. reduced fat mozzarella cheese
1/4 c. parmesan cheese

1. Pre-heat oven to 375 degrees.
2. Spray medium sauce pan with non-stick cooking spray. Dice onion and cook in pan with garlic until translucent. Add turkey and cook until browned.
3. Add tomato sauce and crushed tomatoes. Cook for 20-25 minutes until sauce thickens up. Set aside.
4. Peel zucchini, then slice into 1/8″ thick slices. Place sliced zucchini on a non-stick cooking pan and roast in the oven for 15-20 minutes to help dry it out.
5. In a medium bowl, combine ricotta, egg, and parmesan cheese.
6. To assemble lasagna, spread half of the turkey/meat sauce mixture on the bottom of a 9×13 inch pan coated with non-stick cooking spray.
7. Place zucchini slices evenly over the meat sauce, then add 1/2 of the ricotta mixture over top of the zucchini. Next, sprinkle 2 cups of the mozzarella cheese. Repeat with remaining layers, starting with the other half of the meat mixture.
8. Cover with foil and bake for 30 minutes. Remove foil, and bake for 15 minutes uncovered.

Nutrition Facts (1 serving):
230 calories, 15g CHO, 20g pro, 10g fat

Turkey Sloppy Joes


1 lb. lean ground turkey (93/7)
2 garlic cloves
1 small onion
1 red pepper
1/4 cup BBQ sauce
1/4 cup buffalo wing sauce
1 cup tomato sauce
3 tbsp. tomato paste
1 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. red pepper flakes
salt and pepper to taste
Whole wheat bun or sandwich thin


  1. Sautee onion, red pepper, and garlic in a medium size pot over medium heat for about 3-4 minutes.
  2. After onion becomes translucent and garlic becomes fragrant, add ground turkey.
  3. Cook the turkey for 10-12 minutes
  4. While turkey is cooking add salt, pepper, red pepper flakes, and chili powder.
  5. Stir in BBQ sauce, tomato sauce, tomato paste, and worcestershire sauce.
  6. Reduce heat to low and let simmer for 10-15 minutes.
  7. Serve on whole wheat bun or sandwich thin.

Nutrition Facts (without bun):
190 calories, 14g CHO, 20g pro, 6g fat

Light Broccoli Salad

Allison Wade MS, RD, LDN 
4 cups broccoli florets (chopped into small bite sized pieces)
1 1/2 cups seedless red grapes (sliced in half)
1/2 cup red onion, diced
1/4 cup raw sliced almonds (can substitute other nuts or seeds)
1/3 cup light mayo
1/4 cup plain greek yogurt
1 tbsp. white vinegar
1/2 cup reduced fat cheddar cheese
1. Cut broccoli into small pieces, slice grapes in half (long ways), and dice red onion. Add to large mixing bowl.
2. Add almonds.
3. In a separate bowl, whisk greek yogurt, light mayo, and white vinegar.
4. Pour mixture over broccoli and top with cheese.
Yield: 12 cups
Nutrition facts for 1 cup:
Calories: 60
Carbs: 5g
Fat : 3g
Protein: 3g

Black Bean Protein Muffins


Yield: 8 muffins

1.5 c. black beans (1 15 oz. can)
1/2 c. oats
1/4 tsp. salt
1 scoop daily whey chocolate protein powder
1/3 c. honey
1/4 c. coconut oil
2 tsp. vanilla extract
1/2 tsp. baking soda
1/4 c. dark chocolate chips (70% cocoa)

1. Pre-heat oven to 350 degrees.
2. Mix all ingredients (except chocolate chips) in a food processor until well blended. Stir in chocolate chips after blended.
3. Spray muffin tin with non stick cooking spray.
4. Bake for about 15 minutes or until middle is no longer runny.
5. Store in refrigerator.

Nutrition Facts (per muffin):
200 calories, 10g fat, 25g CHO, 6g protein

Buffalo Chicken Stuffed Sweet Potatoes


1 medium sweet potato (6 oz.)
3 oz. shredded rotisserie chicken breast
1/2 tbsp. butter, melted
2-3 tbsp. buffalo wing hot sauce (can add more as desired)
Dash garlic powder
Dash salt and pepper
1 tbsp. Bolthouse Farms yogurt ranch dressing (for topping)


  1. Pre-heat oven to 350 degrees. Bake potato for approximately 30-35 minutes or until feels soft and tender.
  2. When potato is close to done, mix shredded chicken, butter, hot sauce, garlic powder, salt and pepper in a small bowl. Microwave on high for approximately 30 seconds or until warm.
  3. Remove potato from oven, cut a slit in the middle (not all the way through). Let cool for about 5 minutes. Stuff potato with shredded chicken. Pour any remaining sauce into the middle of the potato.
  4. Top with a sprinkle of cilantro (fresh or dried). Drizzle yogurt ranch over potato for flavor.

Nutrition Facts:
320 calories, 8g fat, 35g CHO, 25g pro

5 Dinner Recipes With Consistent Nutritional Values

We all know that sometimes after a long day, it can be hard to get motivated to cook dinner. It can be even harder to make sure that it is a healthy dinner. But finding a healthy dinner recipe doesn’t have to be a chore, and healthy recipes don’t have to be boring! This blog provides 5 dinner recipes that have similar macronutrient breakdowns, and each of the different meals provides a balanced nutritious and delicious dinner! Get excited about cooking dinner again!

Salmon and Asparagus

 Salmon and Asparagus

 Ingredients (prepares 4 servings)

1.33 lbs. raw salmon, remove skin

2 lemons

2 tbsp. butter (or olive oil or ghee)

4 sprigs dill

1.5 lb. asparagus

Salt and pepper

Serve with a side of 1 cup of brown rice/pasta

Directions (more…)

Chocolate Peanut Butter Protein Balls

No Bake Protein Balls Picture
(Makes 14 balls)
1 c oat flour

1/4 c coconut flour
1 scoop chocolate daily whey
1/4 c natural peanut butter
1/4 c honey
20 dark chocolate chips
2 tbsp unsweetened almond milk
1 tsp vanilla extract
Mix all dry ingredients, mix all wet ingredients. Pour dry ingredients into wet ingredients. Mix. Add in chocolate chips until evenly distributed. Roll into balls. Refrigerate for 2 hours.
Nutritional Information (per ball):
95 calories
12g CHO
4g Pro
4g Fat