Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
  


• 1 egg white
  
  


• 1 Tbsp. vanilla-flavored whey protein powder
  
  


• 3 Tbsp. farmer cheese
  
  


• Pinch grated orange zest
  
  


• Greek yogurt, honey, sliced fruit (optional)
  
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).


• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
  


• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
  


• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Fruit Jumble

(makes 6-8 servings)

Ingredients:

• 1½ cups grapes, purple green or combination of each
  
  


• 1 apple, chop into bite-sized pieces
  
  


• 1 (16 oz.) can of chunky unsweetened pineapple, drained (save the juice), or 1 (11 oz.) can mandarin orange sections, drained (save the juice)
  
  


• 1 banana, cut into slices
  
  


• ¼ cup walnuts, minced
  
  


• Coconut flakes (optional)
  
  


• Cinnamon
  
  

Ingredients for Jumble Juice:

• ½ cup low-fat vanilla yogurt
  
  


• 2-3 tbsp of reserved pineapple or mandarin juice
  
  

Preparation:

• Wash grapes, wash and chop apple, peel and slice banana and open canned fruit and drain juice into a measuring cup. Combine fruit into a serving bowl.
  
  


• To make Jumble Juice: Put yogurt into a small-size bowl. Add juice and stir until smooth. Pour Jumble Juice over fruit and toss gently to coat.
  
  


• Divide Fruit Jumble into bowls or plates and sprinkle with nuts, coconut and cinnamon.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (163 g)): 117 Calories, 2 g Protein, 22 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium

Grilled Fruit Kebabs

(makes 8 servings)

Ingredients:

• 2 tbsp vegetable oil
  
  


• 2 tbsp brown sugar
  
  


• 2 tbsp fresh lime juice
  
  


• 1 tsp ground cinnamon
  
  


• ¼ cup chopped fresh mint
  
  


• 2 apples, cored and cut into 1 inch pieces
  
  


• 2 bananas, peeled and cut into 1 inch pieces
  
  


• 2 peaches, pitted and cut into 1 inch pieces
  
  


• 4 kiwifruit, peeled and sliced into 1 inch thick sections
  
  


• 4 1 inch slices fresh pineapple, peeled, cored and cut into 1 inch pieces (or 1 can pineapple chunks)
  
  


• 16 strawberries, washed and hulled
  
  

Preparation:

• Prepare grill.
  
  


• Combine vegetable oil, brown sugar, lime juice, cinnamon and mint in a small-size bowl. Mix until sugar is dissolved.
  
  


• If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers.
  
  


• Brush kebabs with the sugar mixture then place on grill.
  
  


• Grill kebabs for about 6 to 8 minutes, turning frequently until fruit starts to brown and is heated through.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (220 g)): 162 Calories, 1 g Protein, 33 g carbohydrates, 5 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 5 mg sodium

Peanut Fruit Salad

(makes 4-6 servings)

Ingredients:

• 1 (8 oz.) can pineapple, crushed
  
  


• 1 cup carrots, peeled and shredded
  
  


• 1 cup apples (or pears), chopped
  
  


• ½ cup peanuts
  
  


• ⅓ cup plain low-fat yogurt
  
  


• 2 tbsp peanut butter
  
  


• ¼ cup raisins (optional)
  
  

Preparation:

• Stir together the pineapple, carrots, apples, peanuts and raisins in a medium-sized bowl.
  
  


• Blend together the yogurt and peanut butter in another bowl.
  
  


• Add the yogurt dressing to the salad and stir to coat.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (113 g)): 158 Calories, 6 g Protein, 17 g carbohydrates, 3 g Dietary Fiber, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 44 mg sodium

Fruit Crisp

(makes 8 servings)

Ingredients:

• 3 large apples, unpeeled, cored and sliced thin
  
  


• ⅓ cup sugar
  
  


• 1 teaspoon cinnamon
  
  


• ¼ cup all-purpose flour
  
  


• ¾ cup rolled oats (regular or quick)
  
  


• ¼ cup butter melted
  
  


• ¼ cup raisins (optional)
  
  


• ½ cup walnuts (optional)
  
  

Preparation:

• Preheat oven to 375 degrees F (190 degrees C)
  
  


• Combine the apples, sugar, cinnamon, raisins, and 1 tbsp of the flour in a large-sized bowl. Stir well to coat the apples with dry ingredients. Transfer mixture to a greased shallow baking dish.
  
  


• Combine the remaining flour, nuts, and oats in the same bowl. Stir in the melted butter, and mix the ingredients well. Sprinkle the oat mixture over the fruit mixture.
  
  


• Bake the crisp in a preheated oven for 40 minutes or until the crisp is lightly browned. Serve warm.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving( ⅛ of recipe (116 g)): 221 Calories, 3 g Protein, 33 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 3 g saturated fat, 12 mg cholesterol, 48 mg sodium

Fruit Compote with Honey Yogurt

(makes 4-6 servings)

Ingredients:

• 3 cups unsweetened apple juice or cider
  
  


• ½ cup plain, low-fat yogurt
  
  


• 1 tbsp honey
  
  


• 1 slice (about ¼”) fresh ginger
  
  


• 2 ripe pears
  
  


• 2 Golden Delicious apples
  
  


• 2 tbsp sliced almonds
  
  


• 1 tbsp fresh lemon juice
  
  


• ½ cup dried apricot halves
  
  


• 6 pitted prunes
  
  


• Julienned strips of lemon zest
  
  

Preparation:

• In a large heavy saucepan, Combine apple juice and ginger and bring to a simmer.
  
  


• Peel, quarter and core the pears and apples and toss with lemon juice. Add to saucepan. Cover and cook over low heat for 10 minutes or until pears are just tender.
  
  


• Add apricots and prunes and then cover, cooking for 5 minutes on low heat.
  
  


• Transfer the fruit to a serving bowl.
  
  


• Increase heat and boil the apple juice mixture, uncovered until it reduces to 1-¾ cups. Cool liquid slightly then pour over the fruit.
  
  


• Stir the yogurt and honey together in a small-sized bowl and set aside. Toast the almonds in a small skillet over low heat about 2 minutes or until golden
  
  


• Drizzle the fruit with a spoonful of the yogurt and honey mix. Garnish with strips of the lemon zest and sprinkle with the toasted almonds.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (274 g)): 206 Calories, 3 g Protein, 47 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 21 mg sodium

Enjoy eating, nutrient-packed meals that keep you energy up while you wipe out pounds.

The weight loss recipes in this section follow the rules of ranch, with plenty of fruits and vegetables, whole grains, and cuts of meats and poultry. They are delicious and nutritious, which means you will be able keep your energy levels high as the pounds melt away. (And do not forget to keep track of what you eat)

Cottage Cheese and Fruit Parfait

(TIP Pack your meal in a reusable to-go cup and take it with you)



Ingredients:

• 1 green apple, cored and cut into small cubes


• ½ cup 1% cottage cheese


• ¼ cup blueberries

Preparation:

• Place half of the apple cubes in glass parfait dish or cereal bowl. Top evenly with half of the cottage cheese. Add blueberries, remaining cottage cheese, and remaining apple. Serve immediately

Weight Loss Recipes Amount Per Serving: 174 Calories, 15 g Protein, 27 g carbohydrates, 4 g Dietary Fiber, 2 g fat, < 1 g saturated fat, 5 mg cholesterol, 461 mg sodium