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This is just a basic idea of entrees and calorie counts I haven't even really added all the seasonings. I use garlic and onion powder often. But you can add and remove for your tastes. Also, I use "Olive Oil Cooking Spray" instead of oil to cook. Each entree is a single serving unless specified. I normally make twice as much and eat half.
Poultry
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Gerry's Buffalo Style Chicken
12 Skinless Chicken Thighs
3 tbsp I can't believe it's not butter Mediterranean blend
1/3 cup hot sauce
2 tsp Splenda Brown Sugar
Dredge chicken thighs in a mixture 1/4 cup onion powder and 1/4 cup garlic powder plus 1.5 tsp of season salt and bake until internal temp hits 165 degrees. Melt and mix the butter spread, hot sauce and Splenda brown sugar. Coat the chicken in the hot sauce mix.
Each thigh is about 130 Calories. (You can serve two or three thighs with some low fat blue cheese and celery sticks. A normal serving of buffalo wings can range from 850 to 1,250 calories without the blue cheese or celery sticks.)
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Black Bean Chili
8 oz Gerry´s Ground Turkey
0.35 cup Black Beans
0.35 cup Corn
2 Cloves Garlic or Garlic 2 tbsp spoons Garlic powder
1 Medium Onion chopped
2 tbsp Salsa
1 tsp cayenne powder
1 tbsp Chili Powder
1 tbsp Sour Cream
Sautee onions then brown turkey add beans and seasonings and let simmer on low for at least 20 minutes. (The longer the better and you can keep it on low for hours.
450 Calories
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Spinach Meatloaf
8 oz Gerry´s Ground Turkey
2 cups Spinach Boiled ~ Drained ~ w/o Salt
1 tsp onion and 1 tsp garlic powder
Mix all ingredients and cook until internal temperature reaches 165 degrees. I usual make 4 servings at a time which is 2 pounds of turkey and 8 cups of Spinach.
445 Calories
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Chicken and Spinach Sautee
8 oz Chicken Tenders or Breasts cut into strips.
Onion, Garlic and Seasoned Salt to taste.
2 cups Spinach Boiled ~ Drained ~ w/o Salt
3 tbsp Reduced Fat Parmesan Cheese
Sautee chicken until almost done then add spinach and seasonings and cover on simmer on low for 20 minutes. You can also add red pepper flakes for some spice.
450 Calories
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Fried chicken with Spicy Mayo Dip
8 oz Chicken Tenders or Breasts cut into strips.
Dredge
4 tbsp Reduced Fat Parmesan Cheese
1/4 cup Onion and garlic powder
1 tsp season salt
Dip
2 tbsp Dressing ~ Mayonnaise w/ Extra Virgin Olive Oil
1 tbsp Cayenne and Hot sauce
Mix the dredge ingredients. Dredge chicken and pan fry with olive oil spray until crispy on both sides. Mix the dip ingredients and then you can dip them into the spicy mayo like chicken strips or nuggets.
480 Calories
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Cheesy Chicken Sautee
10 oz Gerry´s Chicken
1/2 cup Cheese ~ Shredded ~ Mozzarella ~ Fat Free
Sautee chicken and add cheese just before serving.
320 Calories
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Spicy Chicken Thigh Grill
8 oz Chicken Thighs ~ Skinless
1 tbsp Cayenne, Hot sauce and Chili
1 cup Tomatoes ~ Red
6 oz Gerry´s Broccoli
Mix spices and coat chicken, tomatoes and broccoli. Grill chicken, tomatoes, and Broccoli
310 Calories
Fish and Seafood
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Pan Seared Tilapia
8 oz Fish ~ Tilapia
4 tbsp Reduced Fat Parmesan Cheese
2 tbsp onion and garlic powder.
Dredge fish in dry ingredients and pan sear. Add chili powder for spice if you like. Serve with veggies of choice.
300 Calories
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Tilapia and Broccoli Steam
8 oz Fish ~ Tilapia
6 oz Gerry´s Broccoli
2 tsps Soy Sauce
Season fish and broccoli and steam with a 1/4 cup of water in a pan until fish is tender.
320 Calories
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Cheesy Salmon and Broccoli Steam
8 oz Gerry´s Salmon
.25 cup Cheese ~ Shredded ~ Cheddar ~ Fat Free
6 oz Gerry´s Broccoli
Season fish and broccoli and steam with a 1/4 cup of water in a pan until fish is tender. Top with cheese.
360 Calories
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Salmon and Mushroom Sautee
8 oz Gerry´s Salmon
8 oz Gerry´s Mushroom
1 tbsp Reduced Fat Parmesan Cheese
Sautee fish and mushrooms until tender top with cheese.
320 Calories
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Salmon and Mushroom Pizza
1 flat bread Flatout ~ Light ~ Original
1/2 cup Cheese ~ Shredded ~ Mozzarella ~ Fat Free
8 oz Gerry´s Mushroom
8 oz Gerry´s Salmon
Top flatout with cheese and add sauteed fish and mushrooms and cook until the cheese melts and flatout is crispy.
430 Calories
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Salmon Tar Tar
8 oz Gerry´s Salmon
.5 tbsp Oil ~ Olive
1 Flat bread Flatout ~ Light ~ Original
1 tbsp Soy Sauce
1 tbsp Wasabi
1 tbsp Lemon Juice
Mince fish and add the rest of ingredients.
435 Calories
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Fiber One Spicy Crab Cakes
.5 cup Crab meat ~ Lump
1 tbsp Old Bay, Onion Powder, Garlic Powder
.5 Fiber One Cereal
4 tbsp Dressing ~ Mayonnaise w/ Extra Virgin Olive Oil
Combine ingredients and form into cakes and bake on 400 until crispy flipping once in the middle.
459 Calories
Pork
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Pork Broiled over Spinach
6 oz Gerry´s Pork
2.5 cups Spinach Boiled ~ Drained ~ w/o Salt
1/2 cup Cheese ~ Shredded ~ Mozzarella ~ Fat Free
Season pork and place on baking try over spinach and bake until pork reaches an internal temperature is 150.
450 Calories
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Pork Stir fry
6 oz Gerry´s Pork
1 tbsp Oil ~ Olive
6 oz Gerry´s Broccoli
1 tbsp Soy Sauce
Stir fry all ingredients in oil and add soy sauce.
390 Calories
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Pork and Sauerkraut
6 oz Pork Fresh
28 tbsp Sauerkraut
Season loin of pork and place in tray with sauerkraut and bake until pork reaches an internal temperature is 150.
310 Calories
Beef
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Beef and Mushroom's
8 oz Beef ~ Top Sirloin Lean & Fat ~ 0 Inch Fat ~ All Grades ~ Broiled
8 oz Gerry´s Mushroom
1 tbsp Vinegar ~ Balsamic
1 tbsp season salt
Bake, Grill, Broil until beef is done to your liking.
460 Calories
Meatless (Kinda)
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Turkey Bacon and Cheese Boca Burger Wrap or Sandwich
1 Boca Burger
1 Piece of Turkey Bacon
1/4 cup Cheese ~ Shredded ~ Cheddar ~ Fat Free
1 tbsp Dressing ~ Mayonnaise w/ Extra Virgin Olive Oil
Arnold's Whole Wheat Deli Thin Bread or Flatout Wrap
or
1 Flat bread Flatout ~ Light ~ Original
Pan fry, grill, nuke boca burger and turkey bacon and place on bread with cheese and mayo.
320 Calories
Breakfast
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Turkey Bacon and Egg Sandwich
2 Extra Large Eggs
1 Piece of Turkey Bacon
1/4 cup Cheese ~ Shredded ~ Cheddar ~ Fat Free
Arnold's Whole Wheat Deli Thin Bread
Make eggs anyway you like and top with turkey bacon and cheese. Place on bread.
300 Calories
Cheesy Fiber One Scramble
1 cup Egg Beaters
1 cup Cereal ~ Fiber One ~ Original
1/2 cup Cheese ~ Shredded ~ Mozzarella ~ Fat Free
Make like scramble eggs add cereal and top with cheese.
330 Calories
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Fiber One Pancakes with light Syrup
3 Fiber One Pancakes
1/4 cup Light Syrup
I can't believe it's not butter spray
2 Turkey Bacon Strips
Cook as per instructions on the package top with butter spray and syrup eat with turkey bacon.
390 Calories
Snacks
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Snacks are a good way to fuel your body or even to indulge your sweet tooth.
Healthy Snacks:
These are good to throw in your backpack and take with you when you are on the go. You really do need to fuel your body when you are working out for an hour or more.
Fiber One Bar - 140 Calories
Trail Mix - 1/4 cup is about 140 calories depending on the kind you get.
Peanuts - 1 cup in the shells is 200 calories and shelling them takes longer to eat.
Popcorn - 1 cup Air Popped is 30 Calories.
Indulgent Snacks:
Let's face it we all need to indulge ourselves from time to time. I keep these on hand and have a few tiny pieces from time to time and let them slowly melt in my mouth. It really does help kill the cravings.
Dark Chocolate - 180 Calories although one serving will last me about a week.
Mini Marshmallows - 10 Marshmallows is 20 Calories
Yoplait Smoothie - 110 Calories
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