Recipes & Shakes

1 serving

1 can tuna, in water ,drained and rinsed

1/3 cup rolled oats

2 eggs

1/3 cup cottage cheese

1 pinch dillweed

1 dash pepper

1 stalk of long green onion (snipped up)

Add diced red pepper too! Excellent!

Throw everything in a bowl and mix well to form patties.
Cook in a non-stick skillet until browned on both sides.

3/4 cup water or coconut milk
1/4 cup egg nog

1scoop vanilla protein

3 ice cubes
1 capful rum extract
1 dash of nutmeg
BLEND!! This is the BEST!!

1/2 cup rolled oats
2 eggs or 4 egg whites
2 tbsp, canned pure pumpkin
1 cap vanilla extract
1 pinch allspice
2 dashes cinnamon
1 scoop vanilla whey protein powder

I like a few chopped walnuts in these too:)

Cook in a nonstick pan. Makes 3-4 bodybars (pancakes)

335 calories
3 g fat
40 g protein 35 g carbs

1 scoop whey isolate protein (chocolate or vanilla)

1 tsp instant decaf coffee

1 cup water or coconut milk
3-4 Ice cubes
Makes 1 serving

(Makes 9 servings)

1 cup oats
4 scoops chocolate protein powder
1 cup dry fat-free milk powder
1/3 cup sunflower seeds
1/3 cup dried cranberries
1/3 cup coconut flakes
5 tbsp natural peanut butter or raw almond butter
1 4 cups water
1 tsp vanilla

Spray a square baking sheet with cooking spray.

Combine oats, protein powder, dried milk, seeds, cranberries, coconut in medium mixing bowl. Mix in peanut butter until mixture is crumbly. Add water and vanilla until you get a smooth doughy consistency. Increase water if needed. Spoon mixture into a pan and spread evenly, Refrigerate for two hours. Use sharp knife to cut into bars.

Nutrition Info:
Per bar- 265 cats , 19g protein, 26g carbs , 12fat

1 scoop whey isolate protein (chocolate or vanilla) 1 cup water or rice milk
1 capful Watkin’s Irish cream extract
3-4 Large Ice cubes
Makes 1 serving.

Makes 1 serving

1 apple (cored and cut up. I leave skin on)
1/2 cup old fashioned rolled oats
2 eggs

Put the apple in a non-stick pan on medium heat, and then add the eggs on top. Sprinkle some cinnamon on next, then pour the oats on top. Let cook for a few minutes and then I mix it around in pan till cooked. Add some stevia for sweetness or sometimes I use the no sugar added syrup (1 tbsp). You can use nectarines, strawberries, or any fruit you wish.

Makes 1 serving

1 scoop chocolate whey isolate protein
1 cup water
1 tsp natural peanut butter or almond butter
butter 3-4 Large Ice cubes

Shred cabbage and carrots or buy the premix bag:)

Use this as dressing:

1/2cup walnut oil

1/4 cup apple cider vinegar

i organic apple cored and cut into small pieces

pinch paprika

pinch cinnamon

sea salt and pepper to taste

Makes 16 servings – 2 tbsp. is a serving:)

Makes 4 servings

1 pound steak (sliced thin) Eye of round is good:)

2 cups cubed potatoes

2 cups chopped carrots

1/4 cup water

2 cups sliced mushrooms

2 cups sliced onions

1/4 cup balsamic vinegar

Cook steak and set aside.  Put carrots and potatoes in water, bring to boil, simmer for 15 minutes until tender.  Stir in mushrooms, onions, dressing and meat.  Cook for 5 minutes.

Serve warm. Enjoy:)

Each 2 cup serving

67 g protein

30 g carbs

387 calories

Marinade salmon in:

2 earl grey tea bags(tip open tea bag and dump tea in bowl or ziplock bag

1/4 cup maple syrup

1/4 cup soy sauce

2 or more garlic cloves chopped up

Marinade overnight and bake at 400 degrees for approx 10 minutes.

1 pound ground chicken

1 tsp onion powder

1/4 tsp garlic powder

1 tsp sea salt

3 tsp curry powder

1/4 cup rolled oats


Mix and form into 4 patties.

Grill on BBQ for approx. 10 minutes or cook in oven until done:)

Makes 4 servings

2 eggs

1/3 cup rolled oats

1/2 cup blueberries

1/3 cup cottage cheese


Pinch of stevia

Stir and drop into pancakes in a nonstick pan. Makes approx. 4 pancakes:)

Do not flip until they look like they’ll flip without falling apart.