Steak and Shrimp dinner for 2

Loving Life: Dinner for 2
[2 Servings: 1 Lean, 3 Green, 2-3 Condiments, 1 Healthy Fat]

• In a Ziploc bag, combine the first six Ingredients to marinade in the fridge, 1-2 days before:

7 ounces Extra Lean Top Sirloin, (1 Lean)

9 ounces Shrimp, peeled and de-veined (1 Leanest)...

2 teaspoon garlic, minced (2 Condiment)

1/4 cup Wine Vinegar (1 Condiment)

1/4 teaspoon salt (1 Condiment)

1/2 cup pureed Tomatoes

• In a large skillet saute the asparagus in olive oil. Remove asparagus and lay on a baking sheet sprinkled with ranch, and cover with foil to prevent drying out:

2 teaspoon olive oil (2 Fat)

2-1/2 cups Asparagus, steamed (5 Green)

1 teaspoon Ranch seasoning (2 Condiments)

• In the same skillet, cook the beef to your liking and the shrimp turns pink (We like our beef medium rare)
• Cook the marinade until it starts to boil then pour into a sauce bowl for dipping.
• Divide evenly between 2 plates and enjoy a cozy dinner for 2. (I slice the beef really thin because I make extra for burritos for my husband- You can make it how you like)

#BeCreativelyHealthy
#MySoyFreeJourney 
#opt4lifewithjenn

If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: jenniferdickman72@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Oatmeal Pecan Cookies

[6 Servings: Each equals 1 Fueling, 1/6 Lean, 1/2 Fat, 1/2 Condiment]

 

 



3 eggs at room temp (1 Lean)

1/8 tsp cream of tartar (1/4 Condiment)

3 packets OPTAVIA* Cinnamon Cream Cheese Swirl Cake

3 packets OPTAVIA* Indonesian Cinnamon Hot Cereal  *Prepped

3-1/2 teaspoons Almond Flour (1-3/4 Condiment)

1/2 teaspoon Allspice (1 Condiment)

2 tablespoons light cream cheese at room temp (1 Fat)

4 Tablespoons(2oz) Fage Total 0% Yogurt

4-6 Tablespoons water

10 Pecan halves, finely chopped (2 Fat)

Directions:

~Preheat oven to 350*F degrees. Line baking sheet with parchment paper. (*I like to use a Wilton Whoopie Pie pan spritzed with Pam) 

~*Dissolve Hot Cereal in 1/4 cup boiling water; Let set for 30 minutes.~Separate egg whites into one bowl and egg yolks in another bowl.

~Add cream of tartar to whites (*You can use white vinegar or lemon juice as a substitute for cream of tartar) and beat on high until stiff peaks form. Set aside.

~Add the cream cheese, yogurt, Cereal mixture plus Swirl Cake packets, Almond Flour, chopped pecans and water to the bowl of yolks. Blend completely.

~Gently FOLD Cereal mixture into whites, careful not to over  mix and lose the air in the whites.  ~Scoop 2 Tablespoons of batter into mounds on Parchment so they are not touching. (2 Tablespoons of batter spread in the bottom of a cupcake pan or a Whoopie Pie pan, spritzed with Pam works great, also)
~Bake at 350 for approximately 10-12 minutes until golden brown.~Cool completely; Divide into 6 equal portions before placing in the fridge up to 3 days OR Freeze extras inside a larger Ziplock bag OR Tupperware Freezer container.               
*You can substitute any OPTAVIA* OR Medifast Fueling for this cookie recipe!

#BeCreativelyHealthy
#MySoyFreeJourney 
#opt4lifewithjenn

If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Egg Salad Sandwich Wrap

[1 Lean, 3 Green, 1 Fat, 1 Snack, 2/3 Condiment]

1 Red Pepper Cali'flour Crust (3 Green, 1/2 Lean)

 

• Bake Crust on a Parchment Paper lined baking sheet for 10 minutes. Let rest.  
• Boil 3 eggs. Let cool, then peel them. In a small mixing bowl,  mash 1 egg yolk and all the whites along with the remaining ingredients (1 Whole Boiled Egg, 2 boiled egg whites =1/2 Lean)

 

1 Dill Pickle, diced (1/2 Snack)

1-1/2 stalk of Celery, sliced thin (1/2 Snack)

1/8 cup Green onions, finely chopped (1/2 Condiment)

pinch salt & pepper

1 teaspoon Mustard (1/6 Condiment)

1 -1/2 Tablespoons Light Mayonnaise (1 Fat)

 

• Spread the Egg salad mix over half the crust and fold OR Spread on one  side and roll up like a sandwich wrap.

To ORDER CALI'FLOUR CRUST: CLICK HERE! (Using this link helps support MySoyFreeJourney)

Be Creatively Healthy!
#MySoyFreeJourney 
#opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Roasted Kabocha or Delicata Squash

[1/2 cup Squash equals ONE GREEN Serving]
 

I prefer to prep a lot of  Kabocha Squash and freeze in Food saver packets OR Ziploc Freezer bags in labeled servings. This makes it easier to measure out later. All work is done on one day. 

 

Preheat oven to 350 degrees F. 

Cut Squash into wedges. Microwave for 5 minutes to soften. Peel then cut the squash into cubes. Place the pieces on a baking sheet lined with Parchment Paper. Spray non-stick cooking spray on the squash. I used Pam non-stick cooking spray, but whatever kind will do. Roast the squash for about 30 minutes and then flip the squash over and roast for another 15 minutes or until softened. Let cool.

(Option 2: Cut Squash into 4 wedges, then cut those wedges in half. Spritz pieces with Pam. Roast as above. Let cool then peel and cube

This is the easiest way if you don't want to take the time to cut all the peel off beforehand.)

 

Then you can use the 1/2 cup portions (1 Green) to season for your meal however you desire.

 

*As Pictured I seasoned with 1/2 teaspoon of my Low Sodium Homemade Ranch Seasoning

 

**Remember that this is the higher carb veggie so try not to use this everyday during weight loss phase of the 5&1.

 



Be Creatively Healthy!
#MySoyFreeJourney 
#opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: jenniferdickman72@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)



Chicken Pecan Sandwich and Salad: Dinner for Two

 [2 Servings: 1 Lean, 3 Green, 1 Fat, 1/3 snack, 1-1/2 Condiments]

 

1 Red Pepper or Italian Cali'flour Crust (3 Green, 1/2 Lean)

 
 ~Bake Crust on a Parchment Paper lined baking sheet for 10 minutes. Let rest 5 min. ~In a mixing bowl combine the following ingredients

6 ounces Grilled Skinless Chicken Breast , diced petite (1 Lean)

1 Dill Pickle Spear, diced thin (1/2 Snack)

1/2 stalk of Celery, sliced thin (1/6 Snack)

5 Pecans, finely chopped (1 Fat)

1/8 cup chives, finely chopped (1/2 Condiment)

1/2 teaspoon minced garlic (1/2 Condiment)

1 teaspoon Mustard (1/3 Condiment)

2 Tablespoon Fage Total 0% Yogurt (1 Condiment)

 

~Spread the chicken pecan mix over half the crust and fold OR Spread on one side and roll up like a sandwich wrap. Divide in sandwich half

~In a medium mixing bowl combine:

2 cups Spring Mix (2 Green)

1/4 cup green onions (1 condiment)

1/2 cup tomatoes (1 green)

1 ounce reduced fat cheese, shredded (1/6 Lean)

2 ounces grilled skinless chicken breast (1/3 lean)

 

For dressing:
1/2 teaspoon Ranch dressing (1 condiment), 1 Tablespoon Fage Total 0 yogurt (1/2 condiment), 2 Tablespoons Bolt House Ranch dressing (1 fat-or other light ranch dressing)
~Toss into salad mix until lettuce is coated. ~Divide into two servings along with the sandwich portions!
 
To Order Cali'flour Crusts: CLICK HERE!! (Using this link helps support MySoyFree. Thank you)
#BeCreativelyHealthy

#MySoyFreeJourney 

#opt4lifewithjenn

If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Chicken Pecan OR Tuna Salad Sandwich

Chicken Pecan Sandwich Wrap

[1 Lean, 3 Green, 1 Fat, 1/2 Snack, 1-1/2 Condiment]

1 Red Pepper or Italian Cali'flour Crust  (3 Green, 1/2 Lean)

 

• Bake Crust on a Parchment Paper lined baking sheet for 10 minutes. Let rest.  
• In a mixing bowl combine the remaining ingredients: 

3 ounces Grilled Skinless Chicken Breast , diced petite (1/2 Lean)

1/2 Dill Pickle, diced petite (1/4 Snack)

1/2 stalk of Celery, sliced thin (1/6 Snack)

5  Pecans, finely chopped (1 Fat)

1/8 cup Green Onions Or Chives, finely chopped (1/2 Condiment)

1/3 teaspoon minced garlic (1/3 Condiment)

1/2 teaspoon Mustard (1/6 Condiment)

1 Tablespoon Fage Total 0% Yogurt (1/2 Condiment)

• Spread the chicken pecan mix over half the crust and fold OR Spread on one  side and roll up like a sandwich wrap.

Tuna Salad Sandwich/Wrap 

[1 Lean, 3 Green, 1 Fat, 1/2 Snack, 2/3 Condiment]

 

1 Red Pepper Cali'flour Crust (3 Green, 1/2 Lean)

 

• Bake Crust on a Parchment Paper lined baking sheet for 10 minutes. Let rest.  
• In a mixing bowl combine the remaining ingredients.

4 ounces Tuna , flaked (1/2 Leanest)

1/2 Dill Pickle, diced (1/4 Snack)

1/2 stalk of Celery, sliced thin (1/6 Snack)

1/8 cup Green onions, finely chopped (1/2 Condiment)

pinch salt & pepper

1 teaspoon Mustard (1/3 Condiment)

1 -1/2 Tablespoons Light Mayonnaise (1 Fat)

 

• Spread the Tuna salad mix over half the crust and fold OR Spread on one  side and roll up like a sandwich wrap.

To ORDER CALI'FLOUR CRUST: CLICK HERE! (Using this link helps support MySoyFreeJourney. Thank you)

Be Creatively Healthy!
#MySoyFreeJourney 
#opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: jenniferdickman72@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

PIZZA PUFFS Or WAFFLES with Marinara Sauce

 [4 Servings: 1/2 Lean, 1/2 Green, 1 Fueling, 1 Fat, 1 Condiment]

{*With Marinara Sauce Each equals 1/2 Lean, 1 Green, 1 Fat, 1 Fueling, 1-1/4 Condiments}

 

• In a small mixing bowl, mix together the following Dry ingredients:

            4 packets OPTAVIA* Buttermilk Cheddar Herb Biscuit (4 Fuelings)

 6 Tablespoon Almond Flour (4 healthy fat)

 1/2 teaspoon baking powder (1 condiment)

1/2 teaspoon Italian Seasoning (1 Condiment)

 

• In a large bowl, Whisk together the following ingredients:

1 cup mashed cauliflower, squeeze out as much liquid as you able (2 Green)

 1-1/2 teaspoon garlic, minced (1-1/2 condiment)

 1/2 cup Almond or cashew milk (1/2 Condiment)

 4 egg whites, lightly beaten

 

• Pour dry ingredients into the large mixing bowl with the wet ingredients.
• Stir to combine to form dough. Fold following ingredients into the dough.

6 ounce reduced fat mozzarella, shredded (1 lean)

 2-1/2 ounce mini turkey pepperoni, chopped (1/2 lean)

 2-1/2 ounce lean or low-fat turkey sausage, cooked and crumbled (1/2 lean)

• Pre-heat the oven to 375*. Line a baking sheet with Parchment paper . Spoon bite-sized drops onto the parchment paper (*Note: if you want them to be more of a smooth ball shape, freeze the dough before forming.)
• Bake until puffed and golden, 18 to 25 minutes (Oven temps vary so keep an eye on them so they do not burn.)

   
Marinara Dipping Sauce: (Makes 4 Servings: 1/2 Green, 1/4 Condiment)

1 cup Italian diced tomatoes (2 Greens)

1/4 teaspoon Italian seasoning (1/2 Condiment)
1/2 teaspoon garlic, minced (1/2 Condiment)

Pinch Salt or Pepper

• In a personal blender, combine ingredients for the marinara sauce.
• In a small sauce pan, heat up the homemade sauce until warmed through and liquid is reduced.
• Serve the puffs with the sauce for dipping or spoon over the waffles.

 (*You can use 4 Mac-N-Cheese in exchange for the Biscuits. Just pulse in the blender to make fine powder. I even tried it using 1 Tomato Basil with 3 Chipotle Mac-N-Cheese. ??)

PIZZA WAFFLES

~Make Recipe above for Pizza Puff Heat a waffle maker and spritz with cooking spray before each waffle.
~Divide into 4 equal portions.
~Freeze the extra then heat in a TOASTER OVEN (*NOT a toaster due to cheese)
OR
~Make recipe above
~Divide into 4 portions
~Freeze each portion in individual freezer bags or vacuum sealed bags.
~TO USE: Thaw the night before by placing it in fridge to slow-thaw
~Cook as desired in waffle maker or bake in oven  ~Serve alone or with the Marinara Dipping Sauce recipe above

Be Creatively Healthy!

#MySoyFreeJourney 

#opt4lifewithjenn

If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: jenniferdickman72@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Fiesta Breakfast Casserole

[1 Serving: 1 Lean, 3 Green, 1-2 Condiment, 1 Fat]

 

1 Cali'flour Crust-3 Green, 1/2 Lean (OR use a Homemade Crust)

Bake at 400 degrees F for approximately 8 minutes. Let set 5 minutes then cut into quarters. Stack each quarter on top of one another in a 2-cup Ramekin.

Whisk Together the following ingredients:

4-1/2 ounce Egg whites, Whisked (1/3 Lean)

1/8 cup chives, chopped (1/2 Condiment)

1 Tablespoons Hot sauce (1/2 Condiment)

1 ounce Reduced-Fat Cheese, shredded (1/6 Lean)

 

Reduce oven temperature to 350 degrees F. 

Pour egg cheese mixture over quartered Crust in Ramekin.

Bake for 40-45 minutes until egg whites are cooked through.

Let Cool slightly then top with 2 Tablespoon Light Sour Cream  and a little chives on top.
 

To Order your own Cali'flour Crust approved for all 5&1 Plans: Click HERE! (Using this link helps support MySoyFreeJourney. Thank you)

 

Be Creatively Healthy!
#MySoyFreeJourney 
#opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: jenniferdickman72@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Jenn's Low Sodium Homemade Ranch Seasoning

Jenn's Low Sodium Homemade Ranch Seasoning
 [Servings 18: 1/2 tsp serving=1 Condiment]

 

Ingredients:
 5/8 cup chopped Chives
 5/8 cup Parsley
 1/4 cup Dill Weed
 3 teaspoon Minced garlic
 2 Tablespoons chopped onion
 ------
 1-1/4 teaspoon garlic powder
 1-1/8 teaspoon onion powder
 1/2 teaspoon ground black pepper
 1/2 teaspoon salt substitute

 

Directions:

 

*Prep fresh herbs

• Line a baking sheet with Parchment Paper and preheat oven to 175 degrees F.
• Spread chopped Chives, Parsley, Dill Weed, Minced garlic, and chopped onion onto parchment paper.
• Bake for approximately 2-4 hours to dehydrate but watch not to burn. (It is ready when leaves crumble)
• Mix all ingredients together; pulse in personal blender.
• Store in an air-tight container

#Be Creatively Healthy!
#MySoyFreeJourney 
#opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: jenniferdickman72@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Creamy Ranch Chicken Stuffed Bell Peppers

Creamy Ranch Chicken Stuffed Bell Peppers

[2 Servings: 1 Lean, 3 serving Green, 2 condiments, 1 fat]

 

Ingredients:

3 Bell Peppers (any color-6 servings of Green)

10 ounces diced skinless grilled chicken breast

4 wedges Light Laughing Cow Cheese (2 Fat )

1/4 cup chopped chives (1 Condiment)

1 teaspoon Jenn's Ranch Seasoning (2 Condiments)

1 teaspoon minced garlic (1 Condiment)

 

Directions

 

-Cut in half lengthwise then core and remove stems and seeds from peppers. 

-In a small bowl, combing the remaining ingredients together then divide evenly between each pepper half.

-Shred 2 ounces reduced-fat shredded cheese divided evenly on top of each meat mixture. 

-Bake at 350 F for approximately 35-45 minutes until fork tender.

-Divide into 2 servings.

-For Ranch Seasoning recipe link: Click Here!

*Optional for 3 servings: Serve 2 halves along with a side deli salad of 1 cup spring mix, 1/2 ounce shredded reduced-fat cheese, 1-1/2 ounce diced grilled chicken or turkey, 1-1/3 Tablespoon Light Dressing


#BeCreativelyHealthy
#MySoyFreeJourney 
#opt4lifewithjenn
If you would like information about the Awesome Optavia Life or how you can have a Free Personal Health Coach Email me: jenniferdickman72@gmail.com
(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)