Banana Icecream 🍌

Yes yes I did! I made ice cream!! 

What you need…

  • Banana shake mix (or whatever flavor you have)
  • 1/4 cup almond milk
  • 2 TBSP cool whip

How to make it…

  1. Mix it all together and freeze for 1 hour 
  2. Stir it then freeze again for 1 hour
  3. It’s done and it’s amazing!

This is 1 meal replacement, 2.25 condiments 

*tip: do not freeze over night. It will turn into ice. 

Laura’s pasta sauce

I cook this in the crock pot all day long and I also like to place meatballs in it while it cooks. 

What you need…

  • 3 cans 14oz diced tomatoes (I like the fire roasted)
  • 1 can 14oz tomato sauce (2g or less of carbs you have to look at the back)
  • 2 garlic cloves
  • Parsley 
  • Italian seasoning 
  • 1 cup beef broth

How to make it…

  1. Blend your diced tomatoes and garlic  cloves up 
  2. Then mix everything together in your crock pot and cook on low for 6-8 hours 


Italian Heaven

I don’t even know what to call this other than heaven! Oh it’s so yummy!!!!! Plus this makes enough for 4 people or eat on this all week either way it’s amazing!

What you need…

  • 1 cup chopped egg plant
  • 1 cup chopped zuchinni
  • 1 cup mixed sliced mushrooms and chopped red bell pepper
  • 1 cup miracle noodle
  • 2 cups of my pasta sauce
  • Rosemary
  • Italian seasoning
  • 2 garlic cloves
  • Garlic powder
  • 8oz ricotta skim
  • 4oz shredded skim Italian blend cheese
  • 12 oz chicken

How to make it…

  1. Get your cast iron skillet and pour a little olive oil on it. Get it super hot!
  2. While that’s heating pound your chicken breast to be about 1/2in thick.
  3. then place your chicken breast in the skillet.
  4. Sprinkle some Rosemary on each one and thickly chopped garlic cloves plus a dash of parsley if you want.
  5. While that’s cooking go on and chop all your veggies up and drain/rinse the noodles.
  6. Now that the chicken is done place in foil somewhere else and cook your veggies
  7. Cook until everything is tender then place in 12oz of sliced chicken breast
  8. Then add 2 cups of my pasta sauce
  9. Let it simmer while you mix up the ricotta, cheese, 1/4 tsp Italian seasoning and 1/4tsp garlic powder
  10. Place in blobs and stick it in the oven for 10 min at 425°
  11. Gently swirl the cheese mixture around and place back in the oven until nice and bubbly

This serves 4 people. Each serving is a complete lean and green, 1 healthy fat, 1-2 condiments 

Chips… Yes chips 

I paired this with my Laura’s special and dipped them in salsa. It was amazing! 

What you need…

  • 1/2 cup finely ground/blended cauliflower
  • 1oz cheese (I used chedder)
  • A splash of egg beaters
  • A pinch of garlic powder 
  • Cilantro (optional)

How to make it…

  1. Mix it all together and make sure it’s  like paste or dough
  2. Spread out on parchment paper and cover with another piece of parchment. (I used clear plastic so you could see) 
  3. Smooth/pat it out as thin as you can get it. 
  4. Bake at 450° for 15 min it should look lovely 
  5. Gently and I mean gently flip. If you don’t feel confident you can flip it. Then don’t just yet 
  6. Place back into the oven on broil for 5 min 
  7. Flip and broil again but keep an eye on it. I let mine sit a little long so it’s somewhat burnt BUT it was still amazing 
  8. Then once it’s cooled off just break apart 

This is 1/3 your green for the day and 1oz your lean plus .5 condiment 

Laura’s special 

So I don’t know what this is actually called but here at the Mexican restaurants it has 3 different names. 

What you need…

  • 1.25 cups cauliflower 
  • 1/4 cup chopped pepper (any kind)
  • 5oz of shrimp (or 4oz chicken) 
  • 2 oz of shredded cheese (whatever kind you want)
  • Cilantro (optional )
  • Chicken broth
  • 1/2 tsp Taco seasoning 

How to make it…

  1. Cook your shrimp, peppers, cilantro and 1/4tsp taco seasoning with a splash of chicken broth. 
  2. Once the shrimp is cooked add in your finely blended cauliflower and the rest of your taco seasoning 
  3. Once it’s cooked add your cheese and cover. Cook just til melted. 

This is a complete lean and green plus 1 healthy fat (you’ll need to add 1 more of you do shrimp) 1.5 condiments. 

Crabby Cakes

I love me some seafood! 

What you need…

  • 7oz crab meat lump
  • 1Tbsp olive oil mayonnaise 
  • 1/4 tsp dill
  • 1/4 tsp old bay low sodium
  • Lemon juice
  • 1TBSP egg beaters (or 1 yolk)
  • Hot sauce to taste (optional) 
  • 1 celery stick chopped
  • 2 big portobello mushroom tops

How to make it…

  1. Mix everything together in a bowl 
  2. almost forgot my mayo!

  3. Ok once it is all mixed cut the stems off your mushrooms and fill them. Make a nice curved top. Then sprinkle a little dill and old bay on top. 
  4. Bake at 375° for 40min you should have a beautiful crispy top

How beautiful! Be sure you add one more healthy fat, I choose sliced avocado. 

This is one complete lean and green, 1.5 condiments and 2 healthy fats 

Dry Rub Chicken 

Oh man this was so good! So I’ll have 3 recipes on here. One for the chicken and 1 for each side. 


What you need…

  • Chicken breast
  • Dry rub BBQ no sugar no sodium 

How to make it…

  1. Rub 1/4 tsp on each side of the chicken breast
  2. Grill

6oz is one full lean. you will also need to add 1 healthy fat for chicken


What you need…

  • 1/2 cup shredded cabbage 
  • 1 TBSP olive oil mayonnaise 
  • 1/4 chopped celery
  • A pinch of garlic, onion powder and stevia
  • Hot sauce to taste 

How to make it…

  1. Chop your celery up then mix everything together
  2. Let cool

This will be 1/3 your green for the day, 1 healthy fat, 1 condiment 

(No picture sorry!)


What you need…

  • Asparagus
  • Shredded Pepper jack cheese 

How to make it…

  1. Cook your asparagus on medium heat. Cover with foil.
  2. Once tender place about 3oz of shredded cheese on top.  
  3. Turn the heat down to low and cover until cheese is melted. 

2.2 oz of this is 1/2 cup. This made 5 one cup serving.

So here is my dinner put together 

this is 1 complete lean and green, 1 healthy fat, 2 condiments