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Wednesday, August 24, 2005

How to Make Your Own Nutrisystem
However, you can create your own Nutrisystem plan at home if you have neither the budget nor the inclination to have your meals prepared and delivered. Continue baking until melted. Use an online calorie calculator to determine the amount of calories you need each day to lose weight based on your weight; or talk to a registered dietitian for a more personal analysis. Comes out to be approx cal and 34 g protein dinner entree plus 2 veggies. Pour onto hot sprayed griddle and cook until golden on each side.

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Sometimes it is better. I am lactose intolerant, so always look for dairy that is lactose free. This is easier to do with cheese, especially appreciate the cheeses made by Cabot, almost all if not all are marked lactose free. Kraft shredded Mozzarella is also lactose free. I followed the diet with some protein as suggested. It is really like magic! Give a try on this, this diet plan clearly works.

Is this good for someone who wants to lose more than pounds? I would like to try this, but it seems like I would be eating more calories. I will try this when my nutrisystem ends though. Depending upon your age and how much you have to lose, it may actually be beneficial to start out eating what seems like more, I would try the suggested amounts, and depending upon how things go for a week, adjust accordingly.

You can come back here and let me know how it goes and I can see if I can help you. So many things affect our weight loss, exercise, age, etc. How to Make Pumpkin Spiced Tea. Unless otherwise noted, images were received from Wholefood Farmacy as part of an email educational series. Certain posts contain information from that educational series with personal insights added. All such information is used with permission.

The Purpose of this Website, and About the Author. Are there free or less expensive weight loss programs that you can do on your own? Because the program may be too expensive for certain people, ideas for less expensive alternatives to NutriSystem are provided on this page. Some prepackaged meals that you buy in the supermarket or online are better than what I was eating when on NutriSystem.

Personally, I can no longer eat their foods because there are too many things in them that I am sensitive too now I also am not thrilled with how much sodium is in prepared foods. Perhaps one day changes will be made to accommodat e those of us who have food sensitivities. If this were to happen I may try their program ag ain. The most important aspect of any weight loss program is having an organized plan to follow, so I am attempting to put one together here, for myself and anyone else that might be interested.

If you would like to use the NutriSystem Meal Planner to record your meals, they are often available here.

You have to scan through the list of items to find them , but it's easy to do. There are planners for women and men, and occasionally different prog rams, like the Silver program that was available when I joined, but these result in only minor changes in the planners. What is available at any given time may vary. You can also use what I have provided below as a guide. You should have enough information right here to know how much you should eat at each meal, and between meals.

The F ood E xchange L ist has all the food groups and portion sizes for each individual food on the list. I t also has a free foods list , foods that you can e at unlimited amounts of Don't be put off by the fact that the list is created for diab etic s , in fact you will lose weight using the list, and who doesn't want to prevent diabetes When one of my husband's doc tors wanted him to lose weight years ago, he was given this very list. ALSO if you aren't using one of the food trackers mentioned above this section, please feel free to print my meal checklist to keep track of your foods as you eat them.

A che cklis t for each meal and snacks between meals are included: You could also have a different fruit separate from the pancakes. This mix is so high in protein that I usually count it as my "entree" and half a protein, and then just get in another 30 cal of egg beaters scrambled for the other half protein and my fruit. The pic is of just that Krusteaz pancakes with fruit and then eggs with ham: Pancakes, Fruit, and Eggs 4. Breakfast Burrito Option 1: This counts as your breakfast "entree" and protein.

Approx cal and Serve some fruit on the side. Microwave bacon between two paper towels for 1: Toss in some Kraft FF shredded cheddar cheese over the eggs, and then add the diced ham and crumbled bacon. Breakfast Burrito Eggs, ham, bacon, and cheese 5. Breakfast sandwich Option 1: Microwave egg beaters in a sprayed bowl for 1: Layer the egg, sausage, and cheese all on the toast to make a sandwich.

Approx cal and 23 g protein. Counts as a breakfast entree plus protein. Have a fruit on the side to complete your breakfast. Cook egg beaters same as above, fry up the ham in a sprayed pan. Layer it all together to make a delicious breakfast sandwich. Counts as a breakfast entree and protein, so also add a fruit. Take the 2 slices of bread and dip them in the egg beaters.

Fry these up in a Pam sprayed pan until golden. Mix up the cheesecake mixture cream cheese, lemon juice, and marshmallow dip or Splenda and spread this over the hot french toast. Heat up the cherry pie filling Lucky Leaf or generic both have 35 cal per serving and spread over the french toast and cheesecake mixture. This will fulfill your breakfast "entree", protein, and fruit servings all in one! Obviously, you could make this with other fruits as well strawberries, mixed berries, even NSA apple pie filling.

Mix the cinnamon and Splenda together and sprinkle on the french toast while cooking. Counts as your breakfast entree at approx cal and 8. Toasted Bagel with Strawberry cream cheese and Fruit: The best bagels I have found are Sara Lee "Delightful" whole wheat bagels. They are cal and 10 g protein for the whole bagel! I will toast one and spread 3 Tbsp Philadelphia FF strawberry cream cheese in a tub on top.

Then add a fruit. Deliciously "sinful" and fast for those late mornings. I have a lot of those I buy Western Bagels now, which are just as good. Most of them are about cal and 7 g protein, and I count them as the breakfast entree, then add the cream cheese as my protein. I buy the alternative bagels at www.

Pancakes layered with strawberry cream cheese and fruit: I can't believe this one wasn't posted. I've made it often over the past year This counts as your entire breakfast: This is your entire breakfast: Cinnamon Roll with Scrambled Eggs and Fruit: This is truly yummy, though the cinnamon roll isn't low GI just a warning, though it hasn't affected my weight loss.

One cinnamon roll is cal and 2 g protein, so a little low in the protein department, but OH SO worth it. I also add in my fruit peaches in the pic. That way the low protein is not a factor for the day. Oh my, you just have to trust me that these are yummy!

Scramble up 3 Tbsp egg beaters. Bake at for 20 min or until crust is crispy and golden on edges. This would count as your breakfast "entree" plus protein, approx cal and 18 g protein.

Serve with a fruit. Egg, Bacon, and Cheese Biscuit Sandwich: I just mixed the one serving together and sprayed my hands with some butter cooking spray to knead it a few times and form it into a biscuit shape. Bake at for min I just threw mine on a sprayed piece of aluminum foil so I wouldn't have a pan to wash Cooking them like that is quick and makes the egg come out like a breakfast "patty" and makes the bacon nice and crispy. Then I put both of those inside of the biscuit once it was cooked with a slice of FF cheese.

The biscuit is approx Then just add a fruit to round out your breakfast. Banana Bread single serving I like to make things in single servings a lot so I'm not tempted to have more than I should. Of course if you want to quadruple this recipe or whatever, you could probably make it in a regular loaf pan and just bake it for longer. Mash banana and mix well with Splenda, butter spread, and vanilla, then stir in the egg beaters until smooth. Add the pancake mix and stir until moistened and not too many lumps remain.

Bake at for about 30 min or until golden brown and knife comes out clean. The pancake mix is your breakfast entree, the egg beaters are your protein, and the banana the fruit, so this is you entire breakfast.

It is very filling. Approx cal and 17 g protein. You can also microwave this for about 4 min instead of baking. It tastes just as good but has more of a spongey texture For a double serving, bake in a loaf pan. In bowl right from oven Out of the bowl, you could just pick this up and take it in the car with ya Apple Oatmeal Cake - recipe counts as a breakfast entree plus fruit or dessert plus fruit and makes 4 large servings.

Pre-heat oven to Blend butter and Splenda together, then egg beaters, then add apples. Add all other ingredients, mix, spread into a sprayed 9x9 square or 8x11 small rectangular baking dish.

Bake for 40 min. Heat Splenda, half and half, and butter spread over medium heat until warm do not boil. Serve approx 2 Tbsp of rum sauce over each serving of cake. If you're not a rum flavor fan, or just don't have it on hand, just delete the rum and nutmeg and add vanilla instead.

It's just a nice sweet sauce. Makes 4 large servings at approx cal, 1. This counts as your breakfast entree plus fruit. You could also count this as a dessert plus fruit, and have it at night if you saved a fruit serving earlier from snack or dinner. Total for breakfast cal and 14 g protein. For cake batter, blend together butter, Splenda, egg beaters, and vanilla. Add Bisquick and cinnamon and stir until smooth. Stir in fruit and pour into sprayed 8" pie plate.

Sprinkle the top with cinnamon and bake at for approx 20 min. While cooking mix together the ingredients for the frosting. Warm cream cheese in the microwave for about 15 seconds, then cream together with butter, Splenda, and vanilla. Spread on top of hot cinnamon roll cake, cut into 4 pieces if desired, and enjoy.

This comes out so nicely you can even pick it up and eat it with your hands like a regular cinnamon roll. This is your breakfast entree Bisquick , protein egg beaters and cream cheese , and fruit.

Entire recipe makes 1 serving at approx cal and 13 g protein. It works well spread out thinly like this, so you could try doing 2 servings in a large cake pan. Just a warning though- it's very tasty, so if you don't have family around to help you eat it, or you don't want to practice self-control, just make the 1 serving at a time. You can make variations of this if desired. You could also make it with 2 Tbsp raising and no apple, though the serving would end up a little smaller since you get more "bang for your buck" with apples.

You can also add your fat serving to this if desired walnuts or pecans would be great. Just add 4 halves of either one chopped up to the recipe. Then it would count as your breakfast entree, breakfast protein, fruit, and fat serving. Giant Cinnamon Apple Pancakes: Cook until golden on each side.

Can you see the steam in the pic? Total for breakfast was cal and Giant Strawberry Pancakes, similar to above. Top with butter spray and then syrup.

This one I topped with 20 cal of piping hot SF Smuckers syrup. With syrup approx cal and Blend together all ingredients except blueberries. Gently stir in blueberries and pour batter into a sprayed single-serving oven-safe dish I use Corningware. Optional- chop blueberries before mixing in. They won't sink to the bottom as much that way. If making into regular muffins, pour into 4 foil baking cups, or 4 sprayed cups in your muffin tin.

Bake at for min for giant muffin, 25 min for muffin cups, or until golden and toothpick comes out clean. Approx cal, 2. I bought a bag in the produce section, made by Ocean Spray. Fold gently into batter in place of the blueberries. Approx cal, 2 g fat, and 15 g protein for whole recipe.

Giant Cranberry Orange Muffin: Approx cal, 2 g fat, and 15 g protein for a whole recipe serving. I'll enjoy these this holiday season. Baked them for 25 min. Giant Apple Cinnamon Muffin: You can make all of these into muffins as well, of course. Just fill 4 sprayed muffin cups. Should work out well.

Making cranberry orange muffins: Cranberry Orange Muffin Recipe, made as 4 regular size muffins 2 muffins make a breakfast entree or dessert, all 4 muffins make up a breakfast entree, protein, and fruit. Easy Whole Wheat Pancakes These count as just a breakfast entree, and are a great substitute for the NS pancakes, especially when they are out of stock. The recipe makes one serving, so you have your portion-control built right in and aren't tempted to have more than you should that's an important factor to me.

Of course if you have a family you want to feed breakfast to, you can make as many servings at once as you prefer. Gently stir in milk, egg beaters, and vanilla. Pour onto hot sprayed griddle and cook until golden on each side. Makes 3 pancakes at approx cal, 0. Just add the syrup cals to your breakfast totals if you count calories. Wash, peel, and dice fruit. Spread into the bottom of a sprayed 9" pie plate. Mix together both flours, 1 Tbsp Splenda, and baking powder.

Gently stir in the applesauce, egg beaters, milk, and vanilla. Spread over the top of the fruit. Bake for min until crust is golden and fruit is bubbling. This is your complete breakfast at approx cal, 0. Tastes SO much better than it looks too This is ONE serving: Easy French Apple Pie - this is amazing Entire recipe counts as a breakfast entree, protein, and fruit at approx cal, 2 g fat, and 15 g protein. Can also be a dessert if you only eat half, at approx cal, 1 g fat, and 7. Spray 9" pie plate.

Stir together apples, cinnamon, and nutmeg and turn into pie plate. Stir together Bisquick, soy flour, and Splenda. Add milk, butter spread, and egg beaters to dry mix and beat until smooth. Mix together streusel topping with a fork until crumbly. Top pie with streusel and bake min, or until golden and "set". This is absolutely divine, in my book. The Bisquick mix poured into the apples sets up to almost a "set" custard type consistency, making the pie firm enough to pick up and eat with your hands!

The streusel topping is just a bonus and adds a bit of crispness to the top of the pie, as well as a superb sweeteness.

This counts as your entire breakfast entree, fruit, and protein at approx cal and The Bisquick and soy flour are your "entree", the egg beaters and milk add enough protein to be your protein serving, and the apple is your fruit of course. You can double this recipe and make it into 2 pie plates, for two complete breakfasts. You could also make it in a large cake pan probably if making 2 servings.

Serve with a little FF Cool Whip also if desired count those cals as extra though. Add a serving of chopped nuts to the streusel topping if you'd like it to also include your fat serving. Pour into FIVE sprayed muffin cups. Bake at degrees for 25 min, or until toothpick comes out clean. Counts as your entire breakfast of an entree Bisquick and flour , protein egg beaters and milk , and fruit pumpkin.

Sprinkle crumb mixture over fruit, spritz top with some 0 cal butter spray Parkay or ICBINB spray if desired, and bake at for approx 30 min with strawberry crisp, bake until strawberries are bubbling and topping is crisp.

Apple Crisp counts as a breakfast entree plus fruit at approx cal, 1 g fat, and 7 g protein. I had my apple crisp with a glass of cold milk 1 cup FF milk. Totals for breakfast with milk were cal, 1 g fat, and 16 g protein. Strawberry Crisp also counts as a breakfast entree plus fruit, at approx cal, 1. With 1 cup FF milk, this would be an entire breakfast at approx cal, 1.

Either fruit crisp could also count as a dessert plus fruit save fruit serving from dinner. Raspberry Cheese Danish - this one I tried to make a bit like the Entenmenn's raspberry cream cheese danish twists. What a great idea they had! This entire recipe counts as your complete breakfast entree, fruit, and protein at approx Mix together the Bisquick, flour, and Splenda for the cake batter.

Add the remaining wet ingredients and blend just until smooth. Pour into a sprayed baking dish Corningware single-serve, or a glass one like I used in the picture, or a bread loaf pan.

Blend in a small bowl the cream cheese softened in microwave for 10 seconds and Splenda until smooth. Then add the egg beaters and lemon juice and blend again. Pour and then spread with a rubber spatula or spoon onto the top of the cake batter, to within an inch from each edge.

Crush your berries of choice raspberries in this case. Bake at for min or until toothpick inserted in edge of cake comes out clean. Keep in mind the cream cheese and the berries may still be very liquidy on top. They will set up as it cools. Let this cool and set before eating. I like it best cold, so next time I'll make mine the night before and refrigerate it until morning.

Note- I bake at a high altitude, so you may need to lower your oven temp a bit, or adjust the cooking time, if it's baking too fast. You could also eat half the recipe which is STILL a huge serving and count it as a breakfast entree at cal, 1 g fat, and 9 g protein.

A half portion of the recipe sounds like a great dessert as well. You can play around with different fruits if you'd like. I love the raspberries, but it's great with strawberries, blueberries, or even cherries. Just keep your fruit to around cals and crush them to a jam-like consistency. Raspberry Danish before baking: Cut into 4 large danish sections 2 for just breakfast entree or a dessert, 4 for entire breakfast Mmmmm Raspberry Cheese Danish Cherry Cheese Danish before baking: Mix together Bisquick, flour, egg beaters, and water for dough and spread immediately on a sprayed baking sheet or into a single-serve container.

This will be a sticky mixture so you might have to spread out with a spoon to the right size, about a postcard size. Then spread on the melted butter with a pastry brush or spoon. Bake for approx 5 min until dough is cooked through. Drizzle the frosting over the hot cinnastix and slice with a pizza cutter. For a pretty touch if your frosting is thick, spoon a little of the frosting into a pastry bag or a plastic sandwich bag and snip off one bottom corner; squeeze frosting out on cinnastix in a diagonal design.

Use the rest of the frosting for dipping. Make sure to use it all; that's part of your extra protein serving! Counts as a breakfast entree plus protein at approx cal and 16 g protein; complete your breakfast with a fruit serving.

You can double, triple, quadruple this recipe for your family or leftovers, but do that at your own risk. They're tempting when they're all hot and fresh like this. With melted butter spread: Beat together egg beaters, milk, applesauce, vanilla, and coconut extract.

Add in both flours, baking soda, Splenda, and cinnamon and blend again. Stir together the carrots, pineapple, and raisins, then gently stir into cake batter.

If you doubled the recipe you could probably make this in a loaf pan if you don't have a single-serve dish. Bake for approx 30 min or until golden and knife comes out clean. Let cake cool a bit before frosting. Carrot cake is best served chilled, but pretty awesome the other way too. Approx cal, 0 fat, and Wonder how that works? The flours, carrots, and Splenda basically count as your entree. The fruit serving is a combination of the applesauce, pineapple, and raisins.

Approx cal, 0 fat, and 7. Counts as just your breakfast entree, or a dessert. You'd better have someone to share this with though for a dessert, as I promise that you won't want to stop at just half. Out of the oven on a dessert plate: You can make this into a regular size cake by making SIX times the recipe and pouring it into a 9x13 cake pan, or you can also use 2 8" cake rounds for a fancy layered cake.

This will make a large cake, 12 large pieces. Cake Batter for large cake: For the frosting it's easier to use a hand mixer than just a fork to blend it all together. Let frosting chill in fridge and cake cool completely before frosting; tastes best served chilled. Cut into 12 large pieces. This would also be a very elegant dessert made as a double layer round cake, using two 8" cake rounds and frosting both layers I'm making this for Thanksgiving this year.

With 4 pieces removed: Serving for breakfast, 2 pieces stacked on top of eachother: Carrot Cake Made in two 8" rounds and layered with the frosting this is a large cake, on a serving platter: One HUGE serving for breakfast: Blend together pumpkin, Splenda, applesauce, and egg beaters. Stir in both flours, baking soda, cinnamon, nutmeg, and salt and blend again until smooth. Pour into a small sprayed single-serve baking dish and bake for min, or until knife comes out clean in the center.

Frost the cake after it has cooled as well. Tastes best served cold. Makes a very pretty cake for family gatherings as well, or for the holidays, made in two 8" cake rounds. Bake at for min. Beat frosting with a mixer and then let the cake cool and chill the cream cheese frosting before frosting the cake. For the cake rounds, frost one cake, then add the other cake to the top and frost that one as well.

With a large rectangular cake, cut into 12 large pieces. Cut into 6 huge servings for whole breakfast portion; you'd cut this into 12 slices for just dessert or a breakfast entree: Banana and Coconut Creme Cake: Mix milk and lemon juice together and set aside.

Blend together butter, Splenda, and applesauce. Stir in mashed banana and egg beaters. Beat in milk and lemon juice combination and vanilla; beat until smooth. Gently stir in both flours, baking soda, and salt just until mixed together. Pour into a sprayed single-serve baking dish and bake for min, or until knife comes out clean. For frosting beat together softened cream cheese and Splenda. Add butter spread and flavoring extract of choice and beat until smooth. Chill frosting in the fridge and wait until banana cake is cooled to frost.

Slice banana cake in half legth-wise so you have two thin round cakes. Place one on a plate and frost with half the creme frosting, top with other half of cake and frost the top with the remaining frosting.

Cut into 4 small triangles if desired and enjoy! Single-serve recipe before frosting counts as breakfast entree plus fruit this way, approx Here is the recipe times 6 to make for easier baking: Bananas and Coconut Creme Cake: Bake at degrees for min depending on cake pan size , or until knife comes out clean. Beat together all frosting in a large bowl as described in original recipe; chill.

For large rectangular cake, frost top of cake with all the frosting. For 2 round cakes, plae one on a cake platter, frost with half the topping, then place the other cake on top and frost that one as well.

Banana Bread- breakfast entree, or breakfast entree plus fruit: Mix together milk and lemon juice in bowl and set aside. Blend together Splenda, butter spread, and applesauce. Stir in egg beaters. Add mashed banana, milk and lemon juice combo, and vanilla.

Stir in both flours, baking soda, and salt Pour into sprayed bread loaf pan and bake for min until very golden brown, or until knife comes out very clean. Banana bread takes a long time to cook in this quantity, but is worth the wait. After removing bread from the oven, let cool for 5 min in loaf pan, then transfer to wire rack if available to let cool. This makes 4 or 5 servings. For a single serving if that works better for you please follow the directions for the "banana and coconut creme cake" recipe, but omit the frosting.

Spread banana bread with a little FF Promise butter spread if desired those cals are extra. Combine Splenda and warm water; stir in yeast until dissolved. Let sit 10 min. Stir in cold milk, Bisquick, and soy flour.

Cover and let sit in warm area for 10 more min until dough rises. Stir together Splenda and cinnamon. Spray your hands with 0 cal cooking spray and press dough ball into a flat 6x6" square.

Top with raisins and press them into dough softly. Roll dough up tightly from one end to the next. Slice rolled dough into 8 rolls and place rolls flat into a sprayed single-serve dish.

Bake at for 15 min. Blend together ingredients for frosting while rolls are baking. Cut into 4 rolls instead of 8 if desired.

With cream cheese frosting: Stir together all dry ingredients, then stir in wet ingredients and mix well. Add raisins into cookie dough. Spoon into two cookie balls on sprayed baking pan and flatten a bit with the back of your spoon. Bake for min, or until bottoms of cookies are golden. Stir together yeast, Splenda, and warm water until yeast is dissolved. Stir in olive oil and salt, then stir in flour until well blended and formed into a ball.

Cover and let rest in warm place for 10 min. Prepare ingredients for filling while waiting. Scramble the egg beaters in a sprayed frying pan. Cut slice of ham into small pieces. Microwave bacon between 2 paper towels for 1: After dough has rested, spray hands with 0 cal cooking spray and knead ball a couple of times in your hands until no lumps remain.

Spread thin on a sprayed baking sheet. Work it with your hands until it is spread evenly into a rectangle, approx 6x8". In center of pastry dough layer eggs, ham, bacon, and cheese, then carefully fold up on side of the dough over the filling, then the other over that. Seal well on all ends, brush the top of the pastry pocket with 1 tsp egg beaters and then bake at for 10 min or until bottom and top are golden.

This one should not need to be turned during baking. Add a fruit to complete your breakfast. Pastry dough before filling and baking: Stir together the yeast, Splenda, and warm water until yeast is dissolved. Add olive oil and salt.

Stir in flours until well combined and no longer lumpy. Cover and let rest in warm area for 10 min. Spray hands with 0 cal cooking spray and massage pastry dough to make sure it is smooth. Spread flat with your fingertips on a sprayed baking sheet into as large a rectangle as you can make without putting a hole in the dough.

Add pie filling to the middle of the pastry mix cinnamon and nutmeg into apple pie filling 1st if desired. Pick up one end of the pastry and lay flat over the pie filling. Pick up the other side and overlap it over the top.

Seal the ends and edges well. Brush with egg beaters and sprinkle with the Splenda and cinnamon for the apple pie, or just Splenda plain for the cherry pie. Bake at until golden brown and crispy, min. Serve for breakfast with 1 cup cold FF milk. This will be your complete breakfast. Pie alone is approx cal, 2. Pie alone is approx Making a double recipe, one cherry and one apple: Cherry Pie with milk complete breakfast , shown on a dinner plate: Apple Pie with milk complete breakfast , also on dinner plate: Baked Apple Pie Obviously the combinations are endless- just count calories and make sure you get in a fruit, protein, and carb.

I take 2 pcs light bread and spritz each piece with some Parkay butter spray. I put 1 piece of FF swiss cheese and 1 piece of FF American on each side, and put some low cal turkey and ham in the middle I use Oscar Mayer shaved honey ham and roasted turkey- in the tubs. That way it includes my extra lunch protein serving. If I feel like a FF yogurt or something, then I half the amount of meat.

Pic is of grilled cheese melt with 6 slices of ham and 6 of turkey so it includes the extra lunch protein. Without extra protein, just as "entree"- approx cal and 23 g protein, with extra protein- approx cal and 31 g protein.

Sorry, looks like this pic actually has a 20 cal slice of turkey bacon in it as well: Grilled Cheese Melt 2.

This is my new favorite lunch. Approx cal and 34 g protein when including the extra meat as your extra lunch protein: This entree is also good with 4 oz.

Simple for busy days. I use 2 Ball Park FF hot dogs 40 cal each , and wrap them in a piece of oatmeal bread each with some low-carb low-cal ketchup I use Hellman's, but there's another one I forget the name of too.

You would still add in a low-cal yogurt or something for the extra lunch protein. Here's the obvious one. Make a burger on a low-cal bun with some FF slice American or Swiss.

You could add sauteed mushrooms or onions with FF swiss melted on top for a "gourmet" burger or chicken sandwich, or just pile on the lettuce and a few tomatoes with some FF Miracle Whip for a regular old-fashioned goodie.

Use 2 small low-carb whole wheat tortillas La Tortilla Factory, 50 cal each. Spray outsides with Parkay butter spray, and fill with some tuna and cheese.

Cut up with a pizza cutter and enjoy. Chili Cheese Dog s: Open the bun up and top it with a heated hot dog and hot chili. Toss the shredded cheddar on top and melt in the microwave for about 30 seconds.

This would count as an "entree". Enjoy with a salad and another protein serving. This really hits the spot when I'm in the mood for comfort food! I do the hot dog bun "open-face" with 1 hot dog on each, then the chili and the cheese. Approx cal and 36 g protein. Then just get in your salad and dressing. Pic is of "entree" with included protein serving: Chili Cheese Dogs 8. This can be used as a lunch or dinner option.

Just count your calories. Shake it all up in a sealed plastic container with Tbsp of your favorite low cal dressing I like Kraft Light-Done-Right raspberry vinaigrette. This will be your salad, entree, and extra protein if made for lunch. If used for dinner, get in your veggie servings and you're good to go. You can use 1 Tbsp reg dressing or 2 Tbsp light dressing to count it as your fat.

It really does still taste great and is less calories with the same amount of protein. I just cook the egg beaters like suggested in breakfasts for the breakfast sandwich. Then I dice it all up into the salad. Serve with 1 serving Baked Tostitos for your carb portion of the entree. The dip has enough protein to be used as your entree and extra protein serving.

At lunch, eat this with a salad and no extra protein, or if you want it to JUST be a lunch "entree" you could half the cream cheese, chili, and cheddar cheese.

Approx cal and 31 g protein with full recipe, or Chicken Cordon Bleu Sandwich: Dip a 4 oz piece of chicken in some Italian bread crumbs doesn't take much and fry in a Pam-sprayed pan until golden brown on each side. Cook at degrees for 18 min for thick piece and then top with 3 slices lean deli ham Oscar Mayer tubs and 1 slice FF swiss cheese.

Continue baking until melted. While cooking, spritz a low-cal hamburger bun with a little Parkay butter spray and heat face-down on a pan until golden brown.

Serve chicken cordon bleu on toasted bun with a salad on the side. The ham and cheese on top of the chicken counts as your lunch protein serving. Pour some egg beaters or egg whites onto a plate and dip one side of an egg roll wrapper I use Azumaya into the egg whites and place on a clean plate.

Fill with half the beef mixture and roll up. Repeat for 2nd egg roll with remaining filling. Place both taco rolls on a sprayed baking pan, sprinkle with a little pepper and garlic powder and bake at for 20 min, or until golden brown. Serve with a little red taco sauce if desired. One serving 2 rolls is approximately cal and 34 g protein. These are really awesome! These are just healthy taco meat and cheese in crispy egg roll skins.

They are SO good! I may even be able to get my picky family to eat them! Dip one side of an egg roll wrapper on plate in egg beaters.

Do not soak them. Top that with half of the sauce and pepperoni mixture. Repeat process for 2nd egg roll you will not use all the egg beaters on the plate. Bake at for 20 min or until golden brown and crispy. Let cool a min before diving in. If the filling oozes out during baking, just tuck back into the roll before eating.

Counts as a lunch entree plus protein or dinner entree at approx cal, 4. The Nasoya brand egg roll wrappers you can find egg roll wrappers in the refrigerated produce section, next to the tofu and vegetarian products: Step by step pics for assembling pizza roll: This is for 2 servings adjust as necessary. Cook up 2 whole wheat lasagna noodles Hodgson Mill is what I use. Bake covered at for 15 min, then remove foil and bake for 5 more minutes until bubbling. Cut in half and enjoy.

One serving is approx cal and 37 g protein counts as lunch "entree" and extra protein, or dinner "entree".

Cheeseburger Pie slightly altered recipe from Bisquick Heart Smart box: I found it on the inside of the Bisquick box this morning and just altered it a teensy bit to make it a little more NS friendly lean ground beef instead of regular, salt substitute instead of salt, FF cheddar in place of reduced fat, and egg beaters in place of 2 eggs.

Pour into the bottom of a sprayed square baking dish. Bake at degrees for 25 min or until knife comes out clean took mine about 33 min. One serving is approximately cal and It's a super easy pot pie recipe that I changed to make it lower cal and lower GI no peas and corn for example Put this all in a sprayed square pan: Bake at degrees or for high altitude for 30 min or until golden brown.

This makes 4 large servings at approx cal and 30 g protein; again this could count as a dinner entree, or lunch plus protein. It gives more of a "crispy crust" than a biscuit topping. It will reduce the cals a lot. You could still use it as a dinner "entree" or lunch "entree" plus protein. It has plenty of protein for that; just make it this lower cal way on a day you have higher cal options for your other meals I altered the chicken recipe from the Bisquick Heart Smart box no butter in the pan, salt substitute instead of salt.

Spray a glass baking dish with 0 cal butter cooking spray and place it in your oven while you preheat it to degrees. Coat 2 4oz chicken breasts with the mix and place the chicken in the hot baking pan. Cook at for 15 min on one side, then flip and cook for more min.

Adjust times for your oven as necessary. Cook up half a piece of corn on the cob and eat with the 4 oz chicken. This is approx cal and 26 g protein and counts as your lunch "entree". Eat a protein and salad on the side to complete your lunch. For dinner you could eat oz chicken and the corn for your dinner "entree".

Beef and Mozzarella Cheese Casserole: Bake at degrees for min, until browned and knife comes out clean. One serving is approx cal and Get in you salad with dressing as well. Bake it at for 10 min and then take it out and roll it up.

I served it with 2 Tbsp FF sour cream 20 extra cals. Spread thinly into an 8" sprayed pie plate. Bake at for min or until crispy Sometimes I wait to add the cheese until the last few minutes in the oven so it doesn't get too hard Counts as lunch "entree" plus protein at approx cal and 36 g protein.

Spoon the sauce over the Bisquick base and then top with the meat and cheese like in the original recipe. Approx cal and 30 g protein when made this way. Serve on a low-cal bun mine are 80 cal. Counts as a lunch "entree" at approx cal and 22 g protein. Get in your extra protein serving and a salad to complete your lunch.

Sorry, pic is from when I used it as a breakfast "entree" plus protein, and added a fruit, LOL: Crispy Sloppy Joe Rolls: Preheat oven to Pour some egg beaters onto a plate and dip one side of the skin into it. Place the egg roll wrapper wet side down on another plate and fill with half the sloppy joe meat.

Top with 1 Tbsp FF mozzarella cheese and roll up like an egg roll should be directions on the wrapper's package. Repeat this for a 2nd skin. This makes one serving of two rolls at approx cal and This counts as your lunch "entree" plus protein, or a dinner "entree". Feel free to double or quadruple the recipe as necessary. These are really amazing and if it's just you that you're cooking for I suggest only making one serving at a time unless you're feeling really strong. Basically the BBQ chicken pizza recipe with the Bisquick crust from dinners below , but I had so many toppings on there I couldn't eat it like a pizza.

I baked it at for 20 min. I counted it as my entire lunch entree, protein, and salad , since I was out of salad and it had a full cup of veggies on it in place of the salad. Approx cal and 29 g protein. I toasted 2 pieces of 40 cal bread and topped them with the egg salad mixture. Yummers, really hit the spot. At cal and 28 g protein this counted as my lunch entree plus lunch protein.

That would put it right around cal and 16 g protein. Bacon and Cheese Tater Skins, Loaded Mashed Potatoes, and Herb Roasted Chicken - Here's a great comfort food recipe that counts as your dinner entree if you include the chicken, or as a lunch entree if you just have the tater skins and loaded mashed potatoes. Scrub clean 1 medium potato, poke it a few times on each side with a sharp knife, and then microwave it for a couple min on each side until a butter knife inserts easily.

Then slice the potato length-wise and hollow out part of the potato. Scoop that part into a separate bowl and leave for later. Cook the turkey bacon for 1 min 20 sec in the microwave, in between 2 paper towels. Fill the 2 potato skins with 1 Tbsp each of FF cheddar cheese. Bake at for min until cheese is melted but not hard. Serve with 2 Tbsp FF sour cream. Take your bowl with the inside of the potato and add 3 Tbsp FF milk and some 0 cal butter spray.

Blend with a hand mixer or with fork really well until creamy. Serve with your potato skins. Both of those will count as your lunch entree plus protein, approx cal, 0. While your tater skins are cooking you can heat up the Banquet Herb Roasted chicken fillet. One fillet is cal, 3 g fat, and 17 g protein. Perfect as your additional lunch protein. Eat the chicken, tater skins, and loaded mashed potatoes all together and then you still will need your salad and dressing. Lunch total before salad and dressing would be cal, 3.

The cals and protein will be the same obviously, if you eat all of the above together and count is as your dinner entree. Personally, I would limit this type of meal to times per week. It will NOT affect your weight loss, in my experience. The extra veggies in the recipe count as my salad and I'll sometimes add 1 more oz of chicken for my extra lunch protein.

I just want to share my favorite! I LOVE to have my snack protein in the form of a cream cheese fruit dip. Some people think FF cream cheese doesn't have enough protein to qualify as a protein serving, but all you have to do is double the serving size to get enough protein, and the calories are still minimal. I use Philadelphia FF cream cheese less calories than generic.

I mix 2 oz. Then I dip an apple, banana slices, or peaches into the "marshmallow dip". The cream cheese is only 60 cal for the 2 oz, 0 fat, and 8 grams of protein.

My snack calorie total when I eat this is cal, depending on the fruit. Berry Pretzel Delight one fruit, one protein, and 23 extra "free" calories. Make ahead SF strawberry jello Great Value brand is only 5 cal per serving. Crush 10 cal of FF pretzels over the top and enjoy. Approx cal and 9 g protein. This also works as your fruit and protein for breakfast, paired with an "entree". Counts as fruit and protein.

Strawberry shake approx cal and 10 g protein, orange shake approx cal and 10 g protein, and banana shake approx cal and 10 g protein. Approx cal and 10 g protein.

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