My Life and Weight Loss Through NS

I'm BACK!!! (pics too)

2007-06-12T12:26:00.000-07:00

Hey guys!

Long time no blog. :) LOL. It's been a rough time this past month or so, but I am here and ready to start posting again. I have a gazillion pics and such that I would love to post here, but only so much time today. I've already spent too much time on the computer today (as usual, LOL).

OK, following will be a few different pics. We had a NS get-together up in Denver this past Saturday- June 9th, 2007. It was a great time with a few of the same people from the last couple get-togethers, as well as a bunch of new faces. I got to drag Mike and the kids along too, which was nice, except my 10 yr old apparently decided to drive my husband batty for the entire meal. UGH, gotta love these stages they go through (and we're not even close to the teenage years yet, LOL). Anyway, it was a great time meeting people nonetheless, and I'm so glad we were able to do it! Unfortunately, along with the difficulties of this past month I have had a hard time sticking to my good eating plan, so I was a good 5 lbs more in these get-together pics than I would've liked, but such is life (and the maintenance battle for me). Up and down and up and down. As long as I stick under 130 lbs I will be happy.

This Thursday is my 29th birthday, and will also mark my 2 year anniversary since meeting my NS goal weight of 130 lbs. Two years on maintenance already... WOW! I really do think I can do this for the rest of my life! I mean, it will NEVER be easy, but it is SO worth the effort!

OK, other pics will include some that Mike snapped of me this past Sunday in all my new hockey gear, some of Katrina from her last hockey tournament when they won silver, and a couple of our new baby bunny- OREO. hehe. He's a cutie- about 2 1/2 months old now and just sweet as can be. The story with me in the new hockey gear is that the WHOLE family except for me plays inline hockey. Mike has been trying to get me to play for a while now, and I finally signed up last week. I will start playing on a novice league in about a week and it should be fun (and funny for spectators too, LOL). We'll see how that goes! :)

Hope you all are doing well and thanks again for letting me share my life with you all!

Amy Smith

NS get-together in Denver, June 9 2007
Left to Right (kinda):
Abraham and Rochelle (PharmDGril,in the blue shirt); Nancy (divinemsn, blonde in the pink shirt); Sy and Liz (snowhyte0621, back row behind Nancy); Katrina, Tyler, me, and my hubby Mike (don't mind the bad pic- we were all staring into the sun); Wendy (USMC-WIFE in the pink top, next to her husband Dan and their 3 kids); Julie (MOM2NN, white shirt) with her son Noah in the front row (blue shirt); Kate (musgal, the gorgeous redhead with the white top); and Sharon (skb26) who asked not to be in the front row again (LOL, sorry Sharon!!!) Missing- Bonnie (jersey89) who had to leave before we went outside to take pics...

Me + Liz (snowhyte0621)

Me + Bonnie (jersey89)

Me + Kate (musgal)

Snapshots from lunch:

Man, does Tyler look excited or what?! LOL. He of course put bunny ears over Katrina's head when he noticed I was taking pics, but I missed getting that one on camera... Figures. I ALWAYS miss those good Kodak moments!

Oh, look, bunny ears! LOL. Here is me in my new hockey gear with Tyler making fun of me. :)

Pic before Mike cut down my stick to size and wrapped the blade and the top of the stick in the HOT PINK stick tape I picked out. hehehee. :)

Katrina after their hockey tournament a week ago

Katrina receiving her silver medal from one of the rink employees

Katrina with her hockey team and their assistant coach Albert

Katrina in her tap dance costume, before her dance recital (the Friday before the hockey tournament)- talk about the 2 extremes. LOL...

Nothing like massive amounts of makeup on my little 7 yr old "baby" girl!

Little video clip of Katrina's tap dance (this was during the dress rehearsal; they don't let you record during the actual performance) CLICK TWICE TO PLAY:

(Katrina is the one right in front of the wood post thing)

Pic of Katrina and a few of the girls from her dance class, right before the recital (Katrina is 3rd from the left)

After the recital with her flowers

I also took the kids to McDonald's with my parents after the dress rehearsal. A few snapshots of them playing:

(REALLY hard to get any decent pics of Tyler; he HATES getting his picture taken!)

(A little blurry, but I loved her reflection in the fish tank on this one, LOL)

And some of our new baby bunny "Oreo". He is much cuter in person, and has black eyes (not red like they show up in some of the pics):

OK, that's all for now! See ya! I'll leave ya with a couple of my most recent comparison shots from April:

Jan 2005 and April 2007

Vow Renewal Videos... Singing to Mike

2007-05-01T13:13:00.000-07:00

Hey guys!

Here are some video clips of the part of the vow renewal ceremony when I was singing to Mike. Following are the words from the ceremony text before I sang:

As teenagers, Mike and Amy danced together to the song
"Have I Told you Lately",
and it quickly became THEIR song.
On their wedding day 10 years ago,
in Amy's parents' backyard, in the snow,
Amy sang that song to Mike.
Today they'd like to relive that moment
by sharing that song together again.

Click twice to play...

More Vow Renewal Pictures

2007-04-27T12:18:00.000-07:00

Hey guys!

I've been working on pictures for a few days now and even though I'm not even close to getting through all of them yet, I wanted to share a bunch with you guys. Here's a bunch of pictures that Jan took the morning of the ceremony, while we were getting ready, and then a bunch of my favorite pics from during the ceremony and after. Hope you will enjoy them as much as I have.

Love, Amy

Sat morning, having hair done at the salon:

Katrina pouting since I told her that "No, Cheetos aren't a good idea this morning after you've just had your hair and makeup done" LOL:

Me checking out if the curls are even, hehe:

LOVE my hair stylist:

At the ceremony location, the dress is waiting:

Jan REALLY never misses a shot, LOL, though I won't even post the risque one that Chris (cygnet2) captured:

Nope, STILL not as bad as the one Chris got, LOL:

Jan shot this pic while I was getting my thigh highs on I think, LOL:

My mom, helping me into my slip:

Into the dress:

Almost... Hey, I spy Chris back there helping too. :)

Helping Katrina with her dress while mine was going on also:

My mom helping, and check out that reflection in the mirror, hehe:

Katrina being cuddly while I was getting dressed and hey, what's Chris doing in my purse back there?!?!:

Tighter, tighter... suck it in:

Helping Katrina secure her tiara tighter:

She was sooooo sweet:

Tyler, Mom, and Katrina:

Almost time now:

I was sooooo ready to get the ceremony started... Jan snapped some pics while we waited for some late guests to arrive:

More pics while we were waiting for the "go":

I walked up to the aisle with both kids, and Tyler hesitated a bit forgetting that he was supposed to walk done the aisle 1st, so here is Katrina reminding him:

Katrina dropping the flower girl petals, awwwww:

I SPRINTED down the aisle apparently (hey, in my defense it was a SHORT aisle, LOL) so Jan couldn't get a very good shot of me. Here is Mike helping me up the step to the stage though:

The start of the ceremony:

My beautiful flower girl:

and the handsome ring bearer:

Mike and I said a few words of appreciation to all of our friends and family:

As a complete surprise to our parents, we asked them all up on stage and honored their marriages as well. My parents have been married nearly 38 years, and Mike's parents have been married nearly 40 years. WOW to them both! We presented them with plaques that said "Love Withstands the Test of Time" and we had them engraved with their names and wedding dates:

There were a LOT of tears up on that stage that day. Me with my parents after presenting them with their plaque:

Katrina sang a beautiful song to us "Love Will Be Our Home":

Me helping Katrina a little to not be so nervous, since the microphone was off at the beginning to her song and I'm sure that unnerved her a bit. Poor girl. She was a trooper though:

Glancing at Mike and Tyler as Katrina sang:

Me singing to Mike "Have I Told You Lately", the same song I sang to him 10 years ago (I need to work on some of the pics for this part still):

One of the most special parts of the ceremony to us was making vows to our children:

The closest I think Tyler will ever get to tears on camera:

I think we all teared up a bit:

Mike and I exchanged new rings:

The new rings...

The kiss:

Of course the kids HAD to look away, LOL:

We "danced" back down the aisle a little to the song "Funky Town". (We LOVE jamming in the car with the kiddos to funky music and knew this would be a fun song to surprise the guests with at the end of the emotional ceremony. It did a good job of transitioning the mood to "party time"):

The main table setting:

The other tables:

The cake set-up. I was so proud of how it turned out! I made a "cookie cake" with double layers of giant pan cookies I made, with frosting between the layers and milk and dark chocolate drizzle, all topped off with chocolate covered strawberries. I ordered all the cake stand pieces separately and put together a design I sketched out with a fountain I REALLY wanted to include under the main cake. It turned out just as I had hoped, mishaps and all (those pics are coming on another day!).

Mmmm:

Oooooo... ahhhhhh... LOL:

Some of the table set-up:

A close-up of the place card holders:

The wedding favors. I ordered custom printed M&Ms with our names on them. Some of them said Mike&Amy, 10 years, and others said Tyler & Katrina. The kids really loved this idea. :) The other favors were a true labor of love by my dear friend Jan. She worked for a LONG time on perfecting these wedding cake cookies and I sketched out designs that I wanted on the cookies and she made each one with love just how I had envisioned. She shipped them out to me overnight a few days before the wedding (we won't mention how much THAT cost!!!). They were the perfect wedding favors. Thanks Jan!

The sand ceremony vases. We did a special sand ceremony with the kids during the vow renewal ceremony. Each vase had our individual names engraved on them with our own color sand. We poured our sands into the "family vase" during the ceremony and created this beautiful sand art. It was quite touching and we have the whole set-up displayed in our house now to keep:

The whole group at the ceremony. It was a small gathering of our closest friends and family, but it was just PERFECT! Can you find Jan and Chris hiding in there???

LOVE my family!

Mommy and Flower Girl:

Daddy and Ring Bearer:

And following are just a FEW of my favorite pics that Jan took after the ceremony. Some in color and some I've converted to black and white with a glowing effect. :) I know Jan will work magic with all the pictures when she gets her hands on my favorites for the album. Can't wait!

This one was actually a pic during the ceremony:

More from afterwards:

Me grabbing a taste of the appetizers while we headed outside to take a few last pictures:

Outside:

LOVE this one:

Katrina caught the bouquet when I tossed it:

Mike digging for the garter:

Oh my:

OK, so there are a TON more pics I'd like to share, and I've posted so many now I don't even know what I have and haven't posted, but I will be sharing some more pics from the lingerie shower Jan and Chris threw me, as well as pics from when we had our nails done, when we dipped all the strawberries the night before the ceremony, etc, and more pics from the reception of cutting the cake, the toast, etc... but I am OUT of time now. LOL. I've literally been sitting here editing, cropping, and adjusting pics for the last 7 hours today and I am wiped out. hehe. It's like I've relived the whole experience today though. I hope you were able to feel like a part of it as well, as I wish you'd all been able to join us. Thanks again to Jan and Chris for flying out to make my day so special and for throwing me an amazing lingerie shower and to Jan for all the amazing pictures. You guys are 2 of the best friends a girl could ever have. I am so lucky to have you all in my life, not to mention how blessed I am to have Mike as my wonderful devoted husband and Tyler and Katrina as my sweet hearted children. Life is good!

Amy

Vow Renewal and 2nd Honeymoon Pics and Video Clips

2007-04-23T17:57:00.001-07:00

Hey guys!

I haven't had much time to upload pics yet from our vow renewal and 2nd honeymoon, but here's what I have so far. I will just edit and update here as I get more done on it all... It was an AMAZING time and one of the best days of our lives, as I hope you can tell by the pics. (MANY thanks to Jan-jannyanne for taking all the vow renewal pics for us... can't wait to see the rest!!!).

Amy

After Vow Renewal Ceremony:

A couple before and afters of my face... after#1 is from the lingerie shower Jan and Chris threw for me on April 12, and after#2 is from the reception on April 14 of course:

On the plane to the Bahamas:

Sandals Royal Bahamian Resort:

View from one of our hammocks, hehe:

(can you tell how windy it was???)

Still windy:

Mike at the beach:

We're REALLY bad at taking pics of ourselves, LOL:

Resting in a hammock:

Ummm, LOL:

Our view from the hammock, part 2:

On our way to our private candlelight dinner on our last night there:

Our AMAZING private candlelight dinner with our own white-gloved waiter, champagne, and a red rose:

The sunset during our dinner:

Video Clip of sunset during dinner:

After dinner:

Sandals at night:

STILL chilly, LOL:

and a couple video clips from the wedding renewal ceremony, this is as far as I've gotten so far...

New pics... March 30, 2007

2007-03-31T06:57:00.000-07:00

OK, so here I am again with a few more pics. I know when I look at these I should feel good about how far I've come, but instead all I see are the 5 lbs I'd love to lose to be in the bottom of my maintenance range instead of the top of it... Mike's and my vow renewal is just 2 weeks away now and I wanted to feel PERFECT on that day. I will just stay 100% with my eating between now and then and that is the best I can do. The stress of all the wedding planning has really gotten the best of my nerves this past week and I am an emotional basketcase. I just hope I can get it together and not let all the fun of this experience slip away from me. Breathe Amy, breathe... (thanks to all my NS buddies for talking me down off the ledge this morning too)! I don't know where I'd be without all of you guys. I am blessed in so many ways in my life. Thank you to all of you for being a part of it.

Before at 180 (Jan 2005) and Now (March 2007) at 128 lbs

(awful before pic from Jan 31, 2000- Tyler's 3rd birthday, at about 175 lbs):

All pics from March 30, 2007:

Pics and Video from CO NS get-together (March 10, 2007)

2007-03-10T20:32:00.000-08:00

Hey guys!

We had a wonderful NS lunch get-together today in Denver, CO. We had a nice large group of NSers that were able to make it and it was a really wonderful time (and hilarious too, LOL). I hope we can do it all again very soon! I'll do my best to remember everyone's real names and NS user names also for the pics here. Let me know if I get any wrong... sorry, I'm REALLY bad with names. LOL. My other excuse is that I didn't get to sit by all of you, so I don't remember spouse's names. haha. Yeah, that's my story and I'm sticking to it. ;)

Amy

P.S. I'll do my best to give names for this group shot, but geez people, could we all stand in a straight line already? hahaha. :)

Entire Group (We've lost a total of 835 lbs altogether so far!!!)
KIND OF from left to right:
MJ (AutumnGal) and husband Paul, in black leather jackets
Suzan (Kaylasgrammy) in red/black top
Kelly (bigloser45) and husband Nick (Kelly in blue pullover and Nick behind her)
Michelle (Happychick74) is the other cute blonde behind Nick
Phillip (Uke) behind Michelle, with wife Nancy to the right
Bonnie (jersey89) to the right of Nick,in white top
Me (Amy- amysmithr)with my daughter Katrina in the front
Sophia (CestMoi, in brown top) behind me with daughter Kaliandra
Sharon (skb26) in white and black, next to Kaliandra
Nancy (divinemsn) to the right of Sophia, in denim top
Karl (klford) behind Nancy
Kate (musgal), the cute red-head to the right of Karl :)
Cathy (hotbody145) in black top and jeans (wife of Karl... come on, stand together people! LOL)
Cindy (cmur7994) hiding just to the right of Kate, standing with husband behind her
Deb (getergone) with devil horns (are you surprised, really? LOL) and Ken, her husband

OK, I think I got them all, LOL...

How cute are Sophia and Cindy? :)

Nancy, Karl and wife Cathy

Kaliandra, Sophia, Katrina, Cindy and husband, Kate (in red), Kelly and Nick facing the other way, and Suzan standing

Cathy in background, Sophia and Amy, Katrina

Sharon talking to Deb, and catching Michelle talking and taking pics (sorry about that, LOL)

Sophia and me :)

Cindy and me :)

Bonnie and me :)

She'll kill me for posting this one... we SOOO weren't ready for this one, hehe

Me, Cindy, and Kate :)

Kaliandra- age 9, and Katrina- age 7 (Sophia's and my daughters)

Click the play arrow twice to play:

They were laughing at me standing on the booth to take the pics and video... hey, it was the only way to get that whole huge group! LOL.

Ummm, this one was supposed to be a still pic, but I left my digital camera on video mode, haha, oops:

Man, I'm LOUD!!! LOL

Well we sure had fun, and the girls managed to keep themselves entertained as well! :) That's all folks.

New pics... March 9, 2007

2007-03-09T21:12:00.000-08:00

Hey you all!

Just wanted to post some pics here real quick. I went SHOPPING (YAHOOO!!!!) today and had a blast picking out some clothes. Just thought I'd share. :)

Amy
Start Weight 180
Goal Weight 130
Now trying to maintain between 120 and 125 lbs
***My Profile***My BLOG***My BLOG "recipes"***
My Story in the NS Newsletter
The "Sensational Six" in the NS Newsletter

(Just what I wore today to go shopping, LOL)

(No laughing at these "butt shots"- it's an inside joke with my buddies, LOL)

Getting Ready to Renew Our Wedding Vows (pics and videos of dress and location)

2007-02-05T09:40:00.000-08:00

Hey guys!

As some of you have already heard, Mike and I are planning on renewing our wedding vows in April of this year. March 29th will be our 10th anniversary and so we're excited to reaffirm our committment to eachother and to our children, helping them to rest assured that they are in a secure home that will not end up broken, like so many of their friends' homes. It's important to us that they are a part of the ceremony and are able to be proud of the fact that they have parents that love eachother, and them, so much! Mike and I are so blessed to have found eachother and I really could not ask for a better lifelong partner and friend.

Anyhow, recently I have been making the preparations for the ceremony and reception, as well as shopping for a dress. We were very young when we got married originally and did not have the money to really do what we wanted, so one of the things that was skimped on was my dress. Not that I didn't love it, but I was really looking forward to being able to find my dream dress this time around and I have! :) I'm so excited! Here are a bunch of pics and video for you all to see so you can be a part of the experience somewhat with me. I have sooo many friends in all of you now and it's hard to not have you all closeby with me while I go do these things. Anyway, hope you enjoy some of these pics and videos...

Amy
Start Weight 180
Goal Weight 130
Now trying to maintain between 120 and 125 lbs
***My Profile***My BLOG***My BLOG "recipes"***

So I went and bought my wedding dress yesterday after shopping on Saturday with my mom. It's my dream dress. :) It's a beautiful dress made by Mori Lee with a pick-up skirt with beading at the pick-ups and a corset style top with a 'v' at the waist. It laces up the back (which is my favorite back style) and has a short train. Some of these still pics are at the store, but the lady didn't lace the back up completely there (just did every other one). The pics in front of the white wall were taken at home by Katrina, hehe, and I had to have her help me cinch the dress up in the back (don't want Mike to see it yet, hehe) so it wasn't quite as cinched as it needs to be in the home pics, but at least we laced it all the way so you can see the detail a little better. :) Anyway, I am soooo excited! The video clips were at the store yesterday when I tried it on for the 2nd time. Katrina took one of the videos, so it's a bit crazy, and my MIL took the other 2. At least it can FEEL like you guys got to be there with me, right? I sure wished I could've had all my friends with me to try it on!!! I did all my shopping on Saturday with Katrina and my mom though. It was fun. :) I didn't get to do that with my mom the 1st time around so it was very special to both of us I think. The dress will look even better when I lose about 5 lbs before the ceremony too. :) Gotta get back into my lower comfortable maintenance range for all the new wedding pics!

The dress I ordered for Katrina:

and some video- the 1st is one Katrina took at David's bridal of me trying on dresses with my mom and her... This wasn't the store where I found THE dress, but we didn't take video at that store. LOL.

(Must click the play arrow on all videos twice to get them to start)

another video Katrina took from yesterday when I went back to try THE dress on again before purchasing it...

and some video from my MIL:

and some video of the location we're having the ceremony and reception. We'll do the ceremony kind of where the large round tables are in the videos. There is a stage back there that we will cover up in white and put an arch on or something like that, then set up chairs in front of it with an aisle through the middle... This is a restaurant/art gallery where we're doing it and this is the art gallery side, though we will have the entire place to ourselves on the big day... including the restaurant. Kind of a trendy feel to it in this warehouse building with the brick walls and wood floors and exposed ducting, etc. :) I'm excited. :)

and still pics of it:

Entrance to the restaurant side:

Gallery side:

Pic of Mike and me on June 14, 1996 when he proposed. It was my 18th birthday. :)

And here are some pics from our wedding 10 years ago, March 29, 1997:

(Sorry for all the white specks in the pics... it snowed on us... LOL)

That's all folks! hehe :)
Amy

Christmas Morning 2006... video and pics

2006-12-28T09:11:00.001-08:00

Hey guys!

Hope you had a very mery Christmas! I'm still plugging along at this weight loss/maintenance thing. The biggest thing I've learned is that if I want to stay at a weight where I feel the best about myself, it is something I will constantly have to work at... day after day after day. Sometimes that stresses me out and other times I come to grips with it and am fine with it. I go through a lot of emotional ups and downs, but all in all I really am happy with how far I've come through my own dedication, Nutrisystem's amazing meal plan, and the support of those of you on the NS support board as well as all the amazing friends I've made during this journey. Thanks to all of you for your neverending support!

Here are some pictures and video from Christmas morning this year. I'm not quite down to the weight again where I'm most happy, as I tend to go up and down 5-10 lbs quite regularly, but it's still a definite improvement from a couple of years ago when I was over 180 lbs for Christmas morning. What a transformation. (You can see the old Christmas video if you scroll down to my posts from last January 2006). Hope you enjoy the videos. The Christmas morning ones are at my house with Mike, my dear husband of almost 10 years, and Tyler-age 9, and Katrina- age 7. The later Christmas Day videos are at my parents' house. They gave my kids guitars this year, which was a lot of fun for all of us. :)

Amy
Start Weight 180
Goal Weight 130
Now trying to maintain between 120 and 125 lbs
***My Profile***My BLOG***My BLOG "recipes"***
My Story in the NS Newsletter
The "Sensational Six" in the NS Newsletter

P.S. Click the little play arrow in the left bottom corner twice to get them to play. Sorry they're so jumpy. Photobucket is having some issues right now apparently.

Christmas Morning 2006, getting presents out for the kids :)

Tyler getting his "Rule #1- He did it!" shirt:

Katrina opening gifts from my awesome friend Jan (NS member JannyAnne):

"I got a BOX for Christmas!":

End of opening presents... off to play... OOPS!:

Later on Christmas Day, at my parents' house:

BEFORE video; Christmas Morning 2004, 180+ lbs, not feeling so hot about myself:

Christmas Morning 2005, approx 125 lbs:

Still Pics from Christmas 2006:

Kids at my parents' house Christmas Day, opening guitars present:

First guitar lesson:

Mike showing off his new sweatshirt:

Mike and me, with my new picture frames:

Mike being a jokester with Tyler's new guitar:

My Mommy and me:

My Daddy:

Katrina working hard on her family Christmas cards:

Mike and Tyler playing with Tyler's new Yu-Gi-Oh deck:

All in all, a very fun Christmas. Happy Holidays! Here's to a wonderful year in 2007!!!

Merry Christmas, 2006!!!

2006-12-20T16:23:00.000-08:00

Happy Holidays Everyone!

Here is our Christmas card we sent out this year. Sorry I couldn't send them to ALL of you! Wishing you a very merry Christmas!

Love, Amy

Front Cover:

Inside Left and Right:

Back Cover:

The NS "Sensational" Six...

2006-11-30T17:04:00.000-08:00

Hey guys!

Just a screen shot from the Nutrisystem website. Our friend Sharon (Hope4Me!) had this pop up on her screen today when she tried to log-in to the website. We thought it was pretty cool that they used one of our pics on the website! We had such a blast at the photo shoot and getting to see eachother all again. Being in First magazine and getting our pics used anywhere else was just an added bonus. :) By the way, if you don't know what I'm talking about you can scroll down for lots more info on the trip and experience I'm talking about. LOL.

Amy

My Friends and Me in FIRST magazine... Scanned Pics

2006-10-20T16:55:00.000-07:00

Hey guys!

I'm so excited. I don't know how many of you read the newsletter a couple months ago about the "NS Sensational Six", which featured a story on Tracie (mrsgeonice), Susan (candlesusan), Emily (emilyliz), Sharon (Hope4Me!), Brenda (willeyway), and me (amysmithr), but if you didn't you can go back and see it HERE. Anyway, it includes info I think about how we all got to go do this article for First For Women. If not, you can read more about that on my blog post, and see some VIDEO from the trip and photo shoot HERE. The article comes out in stores on Oct 3oth (and is the Nov 20th issue date, I believe).

ANYWAY, Tracie is a subscriber to First magazine and got it in the mail today. She scanned the pages in and sent it out to the rest of us girls and I posted them side by side so we could see the "real version". Sorry the pics are so big. I figured that was the only way to be able to read the story. Anyway, you can get the REAL magazine article if you go buy First in stores on Oct 30th. I do believe according to Tracie that our very own Susan and Sharon even have small pics on the front of the COVER! Awesome, eh? Way to make the cover women! You all rock! Love you all.

Nutrisystem is amazing for helping us to lose all this weight, and even more amazing for providing these support boards for us all so we could form these close friendships and have such great weight loss support along the way. Don't you all agree? :)

Amy
Start Weight 180
Goal Weight 130
Now trying to maintain between 120 and 125 lbs
My Profile
My BLOG
My BLOG "recipes"
BLOG recipes re-posted on NS recipes board (loads TONS faster)

Close-ups so you can read it hopefully:

Yes, they got a few things wrong on me here. My age- I'm 28, and was when they took the photo shoot pics too. LOL. My start weight and lowest weight should be 180 and 120. Also, they mis-quoted me on the "Amy's Top Tip". That should read 1 TEASPOON of peanut butter, not 1 TABLESPOON. Oh well. You all know that anyway. Whatcha gonna do? LOL.

That top left pic was pre-makeup and hair for all of us the morning of the photo shoot. We were just fooling around taking "before" pics without any hair or makeup done (they make you come to those things with little to no make-up and no product in your hair... YIKES). These were pics from one of our own digital cameras, so we never thought it'd end up in the magazine! Susan was funny and said we should all do "Jazz Hands". LOLOL. There's the story on that one. :)

And here are some of my own personal pics from the photo shoot. I actually have a couple of really great individual shots that the photographer took of me, but I don't have the rights to post those here, so I'll just post my pics from my own camera instead.

Almost ready

With the wardrobe stylist

My visit with JannyAnne :)

2006-10-04T09:13:00.000-07:00

OK, so it's been a little while since Jan visited, but I wanted to put up these pics. My dear sweet friend Jan (JannyAnne on the NS boards) came out to Colorado with her husband Rob for a visit on Sept 9th, just over 3 weeks ago. We had such a blast!!! We've been good friends on the NSBB since Spring of 2005 when I was still in the process of losing weight and Jan was losing weight for her wedding. (She looked so beautiful on that day)! We started e-mailing daily last Dec (2005) to help eachother lose weight and maintain. Not a day has gone by since (well, except for when she was here visiting, LOL) that we don't e-mail eachother a gazillion times about anything and everything. She is one of my very best friends, and when Chris (cygnet2), Jan, and I get together, everybody just better watch out! LOL.

Here's a few pics from our time together. It was so amazing to finally meet in person, even though it feels like we've known eachother for a lifetime already anyway! Love you Jan!

Jan and me at Garden of the Gods

"Holding up a rock" at Garden of the Gods, LOL

Awwwwwww

at Seven Falls

Seven Falls

The one thing you must know about Jan... she takes pics ANYTIME and ANYWHERE and of ANYTHING she wants. LOL. Here's Rob (Jan's husband) and I hiking in front of her at Seven Falls

OK, SERIOUSLY Jan, one wasn't enough? ROTF...

REALLY now, are you coming or what???

You've GOT to be kidding me?!?! Can we just walk already? LOL

STILL on our hike at Seven Falls... ANOTHER photo op. LOL
HEY! She said the "fence was cute". hehehe

Jan: "Oooo. Ooooo. Look at that rock! Let's take a pic there!!!" hahaha

Jan and Rob at "Inspiration Point", top of the Seven Falls hike. Aren't they just SOOO cute?

She even takes pics of me videotaping!!! LOL

Pic Jan took of the sunset one night from my front porch

Jan joining me at my house, checking out the nightly NSBB posts

Are you KIDDING me??? I can't even come out of my bathroom without a flash going off in my face!!! ROTFLMAO

Best friends

Well obviously, you know Jan now and know there are a GAZILLION more pics than that, but that's all I'm posting here. LOL. It was a great time. One I'll treasure for a lifetime!

Jan, you know I love ya! :)

Amy

Slideshow of Family Pics

2006-09-11T00:23:00.000-07:00

Here's all the pics that Jan (jannyanne) took Sept 10, 2006. It was like our own little family photo shoot. Too fun! Thanks Jan!!!

Click Here to Share Your Photos

(You can change the number 5 to a lower number to get the pics to speed up)

Pics from Colorado Springs dinner get-together

2006-09-10T22:03:00.000-07:00

Hello! :)

Well Jan's (jannyanne's) visit to CO is going great. We've had a great time so far. Last night we had a late dinner of, what else?, turkey burgers... hehehe (well turkey burgers for Jan, veggie burgers for Rob, regular burgers for my kids, spicy brats for my hubby, and a lean hamburger for me). Today we had a great lunch of Flatout pizzas, ran to Walmart and got stuck in a hail storm, then Jan took a bunch of awesome family pics for Mike, me, and the kids. After that we headed out to dinner at Mimi's Cafe with a few other NS gals. It was great! We saw Cindy (cmur7994), Deb (getergone), and Kate (musgal). Here's a few pics too. Tomorrow Jan and I get to workout together at their hotel gym (I'll head over after I put the kids on the school bus) and then we're heading out for some touristy stuff... going to see Garden of the Gods for those of you who've heard of it. This has been such a blast and I just know Wednesday morning is going to come wayyyyyy too soon (that's when they head back to CA). Anyway, sorry I'm so talkative; we're just having so much fun. Enjoy the few pics I have uploaded so far. :)

Amy
Start Weight 180
Goal Weight 130
Now maintaining between 120 and 125 lbs
My Profile
My BLOG
My BLOG "recipes"

Tyler (trying to stay out of the pic, LOL), Katrina, Mike (my hubby), Amy (amysmithr), Deb (getergone), Cindy (cmur7994), Kate (musgal), Rob (Jan's hubby), Jan (jannyanne)

(Kate, Jan, Amy, Deb, Cindy)

Jan and me... feels like we've known eachother forever!!!

FilmLoop of NYC trip

2006-08-05T12:19:00.001-07:00

Here's a super long FilmLoop with tons of the pics from the trip to NYC for the First magazine shoot; it's really long so be fore-warned. :) We had a blast and I hope you all like the pics. :) Sorry some of them may be a little out of order; it's hard to sort through hundreds of pics one by one. LOL.

*upate* it appears that I can only post a "looplet" here, which is just the first 30 pics out of the 159 total pics. If you click on the "Click Here" link you can click on the 1st picture and open it up to a bigger window. Then you should be able to click the little "next" arrows in the bottom left corner (or just use your keyboard arrows) to view it as more of a slideshow and at the speed you want. Looks like you may have to join the loop to view them all though (free). Enjoy!

I also uploaded 100 of those pics to this other faces.com slideshow thing. You should be able to see these without having to join anywhere. Dang, don't you just love computers? Grrr.

Amy

Slideshow with notes under each pic:

Click Here to Share Your Photos

Pics of Katrina's and my haircuts

2006-08-02T14:20:00.000-07:00

LOL, does this look familiar? My daughter had super long hair just like I did. Surprise surprise I came back from the photo shoot in NYC last week with shorter hair and suddenly she didn't mind having hers cut. HeHe, what a sweetie! :)

My haircut:

(pre-makeup of course)

Katrina's long over-due haircut:

Sorry for so many pictures; I'm a picture taking fool sometimes. LOL

Video from NYC First Magazine Photo Shoot

2006-08-01T09:48:00.000-07:00

Hey guys!

So as some of you know, I went last week with a group of girls to NYC for a photo shoot. It was a shoot for First For Women and they are doing a story on a group of 6 of us that all lost weight on NS, became friends through the NS support board, reached our goal weights, and have formed a great friendship and support system for maintenance now through e-mail with eachother. We all got to go to the NutriSystem photo shoot in NYC last Novemeber to take some after pictures, and we started e-mailing as a group daily before the trip. In case you don't know, here are our NS profile names: Amy (amysmithr), Tracie (mrsgeonice), Susan (candlesusan), Emily (emilyliz), Sharon (Hope4Me!), and Brenda (willeyway).

This is just a great story about how you can reach your goal weight with NS and use the support boards as a great support system and even make some great friends along the way, and then have those friends to continue your support through maintenance as well. We all help eachother maintain our weights and stick with this new healthy lifestyle. It's not easy for any of us and we all struggle, so having a great close-knit group of friends to be there for us 24/7 is a true blessing.

Anyway, that's the story that First is writing and the plan is for it to be out in print mid-October (for the November issue). Of course in this industry, they can pull the story at any time, but we're just grateful for the trip of a lifetime. We've all known eachother for what feels like forever and after the first trip to NYC last year we've all been dying for another chance to meet eachother. This was truly a dream come true. Seeing my best girlfriends again was the dream come true and getting to be at the shoot and possibly be in a magazine is just the icing on the cake. We are all SOOOO thrilled!

*update* the First magazine we will be in is coming out Oct 30th in stores. Our story is supposed to be a SIX page spread! We were also lucky enough to be featured in the NS newletter last month. Here's a link:
NS Sensational Six Newsletter Story

I am so ecstatic about the results that I've achieved thanks to NS that I will do whatever it takes to tell the world all about it. Hope you enjoy some of these videos. I was a picture and video taking fool while we were there. Of course the girls dedicated me as the "video taker" and I get to send them all copies. :) Happy losing everyone!

Amy

P.S. Click on the little play arrow on the bottom left corner to see each clip. If you have a slower connection you may need to click play twice or wait a minute for it to start (or so I hear). LOL

This was dinner Monday night after we checked into the hotel. We got to see a few other NSers from the NYC area. Sorry we couldn't see more of you, but it was a very last minute thing. Along with the 6 of us, there were 4 others: Gina (bbeeaannss), Amy (saszygirl33), Diana (dly), and Rina (rinanyc).

Walking the streets of NYC after dinner, night before the shoot

Morning of the shoot at the studio (keep in mind they made us come with no makeup and nothing in our hair, LOL)

Robert (my hairstylist) and Amy (First's Style Director) discussing my hair

My haircut and new style...

Susan in makeup, Sharon in hair, and Tracie's shoot

Susan's shoot and Emily in hair

Tracie was nice enough to tape my shoot for me. Man, it takes a lot of people to make us look good for pics, right? Who knew?!

More shoot footage, thanks to Tracie, I think

Some nice embarrassing footage of me "dancing" during my shoot. Now those of you who know me and read my Bodies In Motion posts on the board each night KNOW I'm even embarrassed to do some of the "dancing" moves in my Turbo Jam workouts in front of my KIDS at home, so you can just imagine how mortified I was here. I even said (at the end of this clip) "I really can't dance". LOL

Some video of Sharon's shoot

Some of the Sharon and me together. (They took some pics of us in pairs so that they could be sure to get good shots and piece them all together later into a big group shot if they didn't get a shot they loved with all 6 of us together).

Some candid shots taken by Tracie at the studio

Video of the shoot for the whole group

and just because I don't want to be the only "dork" caught dancing on camera... LOL

The end of the photo shoot

Here's 4 of us at Top of the Rock (top of Rockefeller Center). We all went there Tuesday night after the shoot and dinner, but Brenda had to fly home early and Emily stayed at the hotel... This is getting on the elevator and FLYING up the elevator shaft so fast your ears popped and hurt. LOL

More at Top of the Rock and the view

Even more up there... Here's what 4 goofy girls do when they want pics but don't have anyone to take them or a tripod... we set the timers on our cameras and balanced them on ledges to take group pics. Of course I just HAD to get video of this goofy procedure. Then we went into this cool "Target" room on Top of the Rock and tried to figure out how all the lights worked.

At the airport, showing Mike and the kids my new hairdo. Typical man: didn't know what I was trying to show him and couldn't figure out why I had the video camera in his face. LOL.

At home showing my parents, who are visiting, my new hairdo. This was after a long day at airports though, so I certainly didn't have it styled as nice as Robert did. LOL

and here's a pic I made up when I was playing around with our photos the other night:

OK, that's all folks. Hope you liked all the video. It only took me like 5 hours today to upload it all. HeHe.

Amy

My FREE Cookbook

2006-07-09T00:45:00.000-07:00

For those who haven't read yet, Jannyanne made me a beautiful cookbook that she sent me for my b'day. It has all my recipes from my blog, along with my story and pics, and is beautifully formatted in a professional cookbook format. You can see the original book
HERE on the picaboo website she created it on.

All of these recipes are also available here for viewing and printing if you just scroll down to the food post, but the cookbook Jan created is great if you want a really professional version to print out. If you don't know my story, you can read about it at the beginning of my regular blog recipes post, but just so you know these recipes are for losing weight and are meant to be used on the NS meal plan in conjunction with or as replacements for the NS entrees. Each recipe will specifically say what it is meant to count as on the NS women's 1200 cal/day plan.

I converted the cookbook to an easy file that you can all download and print as you like at home. You can even take the file to Kinko's or somewhere if you want and choose how you'd like it printed. (It is MUCH cheaper though to print it at home and then take it to Kinko's to have them spiral bind it for you; less than $5 to have it bound once you've printed it).

I have made the cookbook into a pdf file now and it should have 104 pages total, including 1 blank page on page 2 (that page is necessary so if you print it in a back to back cookbook format and have it bound like a book that the pages will still all be on the right sides)...

I have Word documents and PDF files for this cookbook now, but the Word files are too big to be kept updated for downloading all the time. The PDF file is available for downloading on The-Jazzman's site:

My Cookbook in a PDF file

Make sure after you download that is has all 104 pages. Hope you enjoy the fruits of Jan's and my labor. Happy losing w/NS everyone. :)

Amy
My Profile
My BLOG
My BLOG "recipes"

My New FilmLoop

2006-06-25T11:45:00.000-07:00

Hey you guys!

I've been playing around with this FilmLoop thing that I found a link to on photobucket.com. It's not very easy to work with, but pretty cool once you get it up and running. Enjoy. :)

Katrina's Ballet Recital Pic, June 2006

2006-06-06T10:17:00.000-07:00

Here's a picture of Katrina in her ballet recital dress. She did an awesome job and was just the sweetest thing you've ever seen!

Some "before and after" face pics

2006-06-06T09:47:00.000-07:00

Here's a couple of my favorite pics since hitting my ideal goal weight last August. These are from Valentine's Day of this year. Thanks to Jan (jannyanne) for help with the black and white one. :)

Before face pic, Sept 2004 (3 1/2 months before starting NS), 165-170 lbs:

Before face pic, Jan 2005 (1st day on NS), 180 lbs:

Progression Picture Collage: 180 to 120 lbs

2006-04-23T21:04:00.000-07:00

New "After" Pics, April 9th 2006

2006-04-10T00:44:00.000-07:00

Here are some new after pics I took on April 9th, 2006. I'm at 122 lbs here, still maintaining between 120 and 125 since August 2005. Thank you NutriSystem for teaching me how to be fit for the rest of my life. I feel like a new person.

Pics on the sides are my "before" pics at 180 lbs, of course...

(Susan, the smiling ones are for you)... LOL

Mike's favorite :)

NS Mail Advertisement

2006-04-06T15:07:00.000-07:00

As most of you know, I was invited along with a wonderful group of women to New York City last November for a NutriSystem photo shoot. We took some after pics. Today was the first day I have seen them use my picture in any of their advertising. Thank you Tracie (mrsgeonice) for letting me know you got this in the mail, and for sending me this scanned copy. I can't thank you enough. You know how much this means to me! Take a good look at Vanessa (iheartbikes) in the ad too. She is SUCH a beautiful person, inside and out, and I am honored to be in an ad with her. She is a true friend!

Here's a close-up:

Some before and afters for comparison... These actually aren't my favorite after pics. It's funny how you can have professional hair and makeup done and still like yourself better when you do your own makeup and hair. LOL.

MOVIES JUST FOR FUN

2006-03-24T22:35:00.000-08:00

Here's a few clips of my kids. I'm such a proud mommy. :)

Katrina's tap dance recital (backstage and afterwards) June 2005

Tyler's "We are the Weeds" school musical/RAP, Fall 2005
Here's Tyler as a weed. Now if any of you have a better idea of how to make a HOME-Made WEED costume, feel free to comment. This one took me hours! LOL

Katrina's "Three Piggy Opera" school musical, Spring 2006
Here's Katrina as a "piggy". They were all so cute! (Unfortunately the kindergarten teachers didn't realize that using the duct tape to secure the little piggy snouts to all of the kids' noses would leave a REALLY STICKY residue that took hours of painful scrubbing to remove). ROTFLMAO! Katrina was also on antibiotics this week for a bad cough and cold, poor thing.

Man, I just love these kiddos. :)
(If you have a slower internet connection, you may need to wait a few seconds after hitting play)... Thanks!

How I do NS with my own food LINK (recipes and info)

2006-03-21T15:54:00.000-08:00

Hey guys,

My food post got kicked back into archives again... Here is the link:

My BLOG "recipes"

Enjoy!

Amy

"Before" videos, before joining NS Jan 2005, and "After" videos

2006-03-21T11:17:00.000-08:00

"Before" video: Sept 2004, Katrina's 5th bday
This is video of me 3 1/2 months before starting NS, approx 160-165 lbs, and on my way UP!

(If you have a slower connection, please wait a few seconds after hitting play). Thanks!

"Before" Video: Dec 2004, doing the Hokey Pokey
Here's some video, from early Dec 2004, at approx 175 lbs and STILL going up! I'm next to Katrina (she has the red ribbon in her hair). I'm the one in the jeans and blue/purple sweatshirt on the right. These are the same jeans that I wore in my before pics! Yikes. (Now why did I think they looked better on me than that)?! LOL

"Before" Video: Dec 2004, birth of my nephew
Here is a video clip of the day my nephew was born in Dec 2004, about 3 1/2 weeks before starting NS. That's Katrina holding my new nephew and then me giving him back to his mother (my SIL). Here's a nice TRUE side shot of what I really looked like!!!

"Before" video: Christmas morning 2004
Here's a video clip of my family and me on Christmas morning, 3 weeks before starting NS. I'm almost 180 lbs here, and "hiding" in my clothes for sure! (I'm the big maroon-colored blob on the right):

Last "Before" Video: Jan 29 2005, Tyler's 8th bday
Here's the last video captured of me before I really began my "evolution" on NS. This was taken at my son's 8th birthday, 2 weeks after I started NS. I had lost 11 lbs in my first 2 weeks, and felt like a million bucks! Granted, I still had a long way to go, but I finally KNEW I had found the solution to my lifelong battle with my weight.

"After" Video: Sept 2005, Katrina's 6th bday
Here's a clip I found from Katrina's 6th birthday party. This was about 6 weeks after I reached my ideal goal weight of 120 lbs.

Another "After" Video: Sept 2005, more of Katrina's 6th bday party
Some video of my "baby" opening her presents:

Another "After" Video: Christmas morning 2005, with my parents
Here's a few more video clips from after I lost the weight. This is Christmas morning 2005, 4 1/2 months after reaching goal. The holiday's were tough with ALL of my extended family visiting (and wanting to do holiday baking) but I managed to stay under 125 lbs. I didn't get up much in this video, but I can tell you one thing- I sure didn't feel like the same big BLOB from Christmas morning a year earlier. Thank you NutriSystem for changing my life!

"After" Video: April 9 2006, Out for a run
Here I am out for a run. This is 8 months after reaching 120 lbs. I'm 122 lbs here... Mike decided to sit on the porch and pull out the camcorder as I was doing my normal 5 mile run. Think running is just hard for you and not everyone else too? Think again. LOL. I look horrific!

Difference in pics: Christmas 2001 and Christmas 2005

2006-03-12T10:49:00.000-08:00

We don't always take family pics at Christmas, but in 2001 I had lost some weight and thought I looked good enough for one. Comparing them is pretty scary though! LOL. I think I was around 150 lbs here, but it could've been more. I can't remember. I just know I wasn't more than 170 lbs in the 2001 pics because I never topped that weight until Christmas 2004 when I reached 180 and freaked out. I'm 120-125 lbs in the 2005 ones.

Christmas 2001

Christmas 2001

Christmas 2005

Christmas 2005

Going out for Mike's birthday (March 11th, 2006) plus some new "fat pics"

2006-03-12T09:10:00.000-08:00

Here's a few pics from last night when Mike and I went out for his birthday. We had a blast. He kept telling me how proud and lucky he was to have me as his wife and to get to go "show me off". I know that I'm the lucky one, as he is just the best husband a woman could ever ask for. It sure was nice to know how happy my "look" made him though. :)

I'm a little bummed with this one. My tummy doesn't have some sort of weird protrusion; it's a ribbon on my shirt that I needed to flatten out. LOL. Yes, I know I'm being nit picky, but damn it, I work hard to flatten out that stomach!!! LOL

Here's a couple of side by side pics of me at my start weight (180 lbs) in Jan 2005, and now, 7 months after hitting 120 lbs.

Mike and the kids at the in-laws last night having birthday cake:

Mike being goofy at the in-laws "party" for him, and Tyler and Katrina hoping to get some cake soon. :)

Mike looking at me like "Why do you keep taking my picture without my hat on?" (I only cut his hair this way because he always wears a hat) LOL He's a cutie anyway!

Katrina: "Oooo! Oooo! Yummy, I get to lick the candles!!!"
Tyer: "Save some for me!"

I also found some different "fat pics" of myself while going through my pics this morning. The first is from July of 2004 celebrating my mom's birthday. I was about 160-165 here. The next 2 are from Sept 2004 at my daughter's 5th birthday. This was 3 1/2 months before starting NS, so I'm "only" about 165-170 lbs here, not my high of 180! And to think I thought I looked pretty good at this party!!! Oh my:

Look at that chin, or should I say "Look at THOSE chins"?!

Valentine's Day 2006

2006-02-15T06:42:00.000-08:00

Just a little different than a year ago!!!

My face last Jan 15, 2005 at 180 lbs!

December 2005

2005-12-12T13:21:00.000-08:00

Mike and me before his Christmas party

Family pic December 2005

Fun family pic December 2005

Size 16 to size 4!!!

2005-11-12T10:32:00.000-08:00

These "after" pics are from an NS photo shoot in NYC:

Pics from the weekend in NYC

Pics from Sat night dinner with other NY NS members

The same person, but a different body...

2005-09-29T13:21:00.000-07:00

It's been a couple months now since I reached my final goal and I'm still maintaining. I was going to say that I feel like a different person now, but that's not totally true. I still feel like the same ol' "me", but with a different and better look on the outside. I am happier now and I just can't say enough to people about how much NutriSystem has changed my life. Not to sound like a commercial or anything, but it's true. I look forward to a much brighter future now- one that I am excited about and look forward to enjoying every minute of! Thanks NS.

Amy (180/120/130)

Side by side pics, 180 to 120 lbs

2005-08-29T15:38:00.000-07:00

Katrina at school (kindergarten)

2005-08-24T22:30:00.000-07:00

My 5 yr-old at her desk, they grow so fast!!!

Family pic, 8/24/05, at 120 lbs

2005-08-24T22:07:00.000-07:00

A family picture taken today (8/24/05)

How I do NS with my own food

2005-08-24T15:02:00.000-07:00

REPOST *originally posted 6/2/2005*

Hi Everyone,

I have had a lot of requests lately for more info regarding my meal plan, my recipes, how I follow NS with my own food, etc, so I decided to type this up. I hope it is helpful to some. I switched to cooking my own foods instead of using NS entrees after 2 1/2 months on NS. However, before that, I had been ordering a lot of the chicken patties and burgers for dinner, and making my own meals with them (chicken fajitas, chicken and pasta dishes, chicken and rice dishes, BBQ mushroom onion and swiss burgers, etc)... I'm a stay-at-home mom, so I have a lot of time to cook. I am on the 1200 cal/day women's plan. This is a list of a few recipes and meals I prepare with my own food FOR LOSING WEIGHT, not maintaining. For more meal ideas, feel free to check in on the "NS on our own...daily food post with pics" post each night on the NSBB. Please calculate your own calories and protein for recipes the first time you make them. The numbers I have listed are as accurate as I know them to be with my own ingredients; brand names are listed in a "grocery list" at the end of the post. Note- not all of my recipes use whole wheat breads and low GI type flours. I have never had a problem losing weight while using "regular" low cal bread, hamburger buns, etc, so while I do try to keep as many items low GI as possible, not all of them are. Here is a description of my meal plan:

Breakfast: 230-260 calories

1 fruit
1 dairy or protein
1 carb, or carb and protein combo, less than 130 cal (this replaces your NS entree)

A few options:

1. Stuffed French Toast

2 slices low-cal bread (40-45 cal each)
4 Tbsp Philadelphia FF strawberry cream cheese
1/2 banana
3 Tbsp egg beaters
0 cal butter spray (Parkay or ICBINB)
1/4 cup SF pancake syrup or Walden Farms 0 cal syrup

Spread cream cheese on one slice of bread, add banana slices, and top with other slice of bread like a sandwich. Dip the sandwich in egg beaters on each side, and cook in a Pam sprayed pan until golden. Spritz with some 0 cal butter spray, and top with SF syrup. Instead of the bananas, you could also top the french toast with some mixed berries heated with Splenda. This is your breakfast "entree", protein, and fruit. Approx 235-255 cal (depending on which syrup is used) and 17.5 g protein.

Stuffed French Toast

2. Fruit and yogurt parfait w/granola

Fruit and Yogurt Parfait

3. Pancakes, Fruit, and Eggs

1/3 cup Pancake Mix (Krusteaz Buttermilk or Big Train)
0 cal butter spray
1/4 cup SF pancake syrup or Walden Farms 0 cal syrup
Fruit
1/4 cup egg beaters and ½ serving Oscar Mayer lean deli ham
*or*
½ cup egg beaters
*or*
1 egg

I make 3 small pancakes with a low cal pancake mix. I usually top them with some Parkay butter spray, bananas, and Walden Farms syrup, or 20 cal SF syrup. Then I'll have an egg over-easy (fried in pan with 0 cal pan spray), or egg beaters. You could also have a different fruit separate from the pancakes. This is your breakfast "entree", protein, and fruit.

*tip* When I use Big Train pancake mix (low-carb/high protein and ordered online), it calls for oil and eggs and water, but I just mix 1/3 cup dry mix with 1/3 cup water and 3 Tbsp egg beaters. 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.

*tip 2*When using Krusteaz buttermilk pancake mix- 1/3 cup mix is 140 cal and 4 g protein. Sometimes instead of a fried egg I use 1/2 a cup of egg beaters scrambled as well. Usually if I use a lower protein pancake mix from the store, I make sure to have a low-cal high-protein option for my protein serving (such as 1/2 cup egg beaters, or 1/4 cup egg beaters with 25 cal of lean ham). The pic is of just that (Krusteaz pancakes with fruit and then eggs with ham):

Pancakes, Fruit, and Eggs

4. Breakfast Burrito

Option 1:
1 large La Tortilla Factory tortilla (80 cal)
1/4 cup egg beaters, scrambled
2 Tbsp FF shredded cheddar cheese
1 Morningstar Farms sausage patty

Scramble egg beaters and throw into a low- carb whole-wheat tortilla (La Tortilla Factory from Safeway here, 80 cal for a large size). Toss in some Kraft FF shredded cheddar cheese and a piece of cut-up Morningstar Farms sausage patty. This counts as your breakfast "entree" and protein. Approx 212 cal and 28.5 g protein. Serve some fruit on the side.

Option 2:
1 large La Tortilla Factory tortilla (80 cal)
½ cup egg beaters, scrambled
2 Tbsp FF shredded cheddar cheese
2 slices Oscar Mayer lean deli ham, diced
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)

Scramble egg beaters and throw into tortilla. Microwave bacon between two paper towels for 1:20 min or until crispy, then crumble. Toss in some Kraft FF shredded cheddar cheese over the eggs, and then add the diced ham and crumbled bacon. This counts as your breakfast "entree" and protein. Approx 199 cal and 30.5 g protein. Serve some fruit on the side.

Breakfast Burrito (Eggs, ham, bacon, and cheese)

5. Breakfast sandwich

Option 1:
1 slice low-cal bread (40-45 cal)
1/4 cup egg beaters, cooked in microwave for 1:30 min
1 Morningstar Farms sausage patty
1 slice FF American cheese

Toast bread. Microwave egg beaters in a sprayed bowl for 1:30 min, or until it cooks up (makes a great “patty” shape if cooked in a round bowl. Layer the egg, sausage, and cheese all on the toast to make a sandwich. Approx 180 cal and 23 g protein. Counts as a breakfast entree plus protein. Have a fruit on the side to complete your breakfast.

Option 2:
2 slices 40 cal bread
1/4 cup egg beaters, microwaved
½ serving (3 slices) Oscar Mayer lean deli ham
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
1 slice FF American cheese

Toast bread. 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. Approx 185 cal and 22.5 g protein without fruit.

Breakfast Sandwich

6. Cherry Cheesecake French Toast

2 slices low-cal bread (40-45 cal)
3-4 Tbsp egg beaters
½ tsp vanilla
½ tsp cinnamon
2 oz FF cream cheese
½-1 Tbsp lemon juice
2 Tbsp Walden Farms marshmallow dip (or 1 Tbsp Splenda)
70 cal no-sugar-added cherry pie filling

Mix the egg beaters with the vanilla and cinnamon. 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. Enjoy! This will fulfill your breakfast "entree", protein, and fruit servings all in one! Approx 232 cal and 16.5 g protein. Obviously, you could make this with other fruits as well (strawberries, mixed berries, even NSA apple pie filling).

Cherry Cheesecake French Toast

*update* 7. Cinnamon French Toast with Strawberry Preserves/Syrup, Scrambled Eggs, and Fruit

French Toast:
2 slices low-cal bread (40-45 cal)
2-3 Tbsp egg beaters
1 tsp vanilla
1/4 tsp cinnamon
1 Tbsp Splenda
0 cal butter spray (Parkay or ICBINB)
1 Tbsp SF strawberry or raspberry preserves
2-4 Tbsp SF pancake syrup or Walden Farms 0 cal syrup

Dairy/Protein:
½ cup egg beaters, scrambled
or
1/4 cup egg beaters and ½ serving lean deli ham (Oscar Mayer)

For french toast, mix the egg beaters with the vanilla, dip the bread in the mixture, and fry in a Pam-sprayed pan. Mix the cinnamon and Splenda together and sprinkle on the french toast while cooking. Spray them after cooking with a little butter spray, spread on the SF preserves (only 10 cal) and top all of that with your hot SF syrup (20 cal for 1/4 cup Smuckers SF syrup). Counts as your breakfast entree at approx 128 cal and 8.5 g protein. Then scramble up 1/2 a cup of egg beaters, or a combo of egg beaters and diced ham for your protein, and have a fruit to round out the meal.

Cinnamon French Toast with Strawberry Preserves/Syrup

*update* 8. Toasted Bagel with Strawberry cream cheese and Fruit: The best bagels I have found are Sara Lee "Delightful" whole wheat bagels. They are 130 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)...
*update* I believe the Sara Lee DELIGHTFUL bagels have been discontinued. I buy Western Bagels now, which are just as good. Most of them are about 110 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.westernbagel.com.

Toasted Bagel w/Strawberry Cream Cheese

*update* 9. 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...
***For banana layered pancakes: I mix 1/3 cup Big Train pancake mix with 1/4-1/3 cup water and 3 Tbsp egg beaters and cook up 3 pancakes. I layer the pancakes with 2-3 Tbsp FF strawberry cream cheese (Philadelphia tub) and 1/2 a banana sliced. Pour 1/8th - 1/4 cup SF low cal syrup over the top. This counts as your entire breakfast: Approx 255 cal and 26 g protein with 3 Tbsp cream cheese and 1/4 cup Walden Farms 0 cal syrup...
***For berry pancakes: make the pancakes the same and layer them with just the cream cheese, and then pour 2/3 cup mixed berries or strawberries over the top. The key to making the berries awesome is to heat them in the microwave for a couple of minutes with the 1/8th cup SF syrup. YUMMY! Approx 245 cal and 24 g protein (with the berries and 1/8th cup Maple Grove Farms syrup (25 cal for 1/4 cup). This is your entire breakfast: the pancake mix is the "entree", the cream cheese and the egg beaters make up the protein, and the berries/banana are your fruit serving...

Pancakes layered with Strawberry Cream Cheese and Fruit

*update* 10. 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). Buy the prepackaged Pillsbury cinnamon rolls in the refrigerated section (get the ones that say SUGAR FREE on them; they're made with Splenda). One cinnamon roll is 110 cal and 2 g protein, so a little low in the protein department, but OH SO worth it. LOL. I scramble up 1/2 a cup of egg beaters as my protein, and add in 1/2 a serving of Oscar Mayer lean deli ham to the eggs (25 cal and 4.5 g protein for 1/2 serving ham). I also add in my fruit (peaches in the pic). I counted the 1/2 serving ham and the cinnamon roll together to make my "entree" (135 cal and 6.5 g protein combined). That way the low protein is not a factor for the day. Oh my, you just have to trust me that these are yummy! (I always make sure to make them when my kids and/or hubby are around to eat the rest; that way I won't be tempted with the leftovers). :)

Cinnamon Roll with Scrambled Eggs and Fruit

*update* 11. Breakfast Pizza: this one is a breakfast pizza using a Bisquick base and some eggs, ham, bacon, and cheese. Mix together 1/4 cup Heart Smart Bisquick with 1 1/2 Tbsp egg beaters and 2 1/2 tsp water and spread thinly into the bottom of a sprayed single serve baking dish (I use Corningware). Scramble up 3 Tbsp egg beaters. Sprinkle 1/8 cup FF mozzarella cheese on the Bisquick crust, then add the eggs and then 2 slices of lean deli ham diced up (Oscar Mayer 50 cal per whole serving), and then 1 slice crumbled turkey bacon (Jennie-O 95% FF). Bake at 400 for 20 min or until crust is crispy and golden on edges. This would count as your breakfast "entree" plus protein, approx 198 cal and 18 g protein. Serve with a fruit.

Breakfast Pizza (with eggs, ham, bacon, and cheese)

*update* 12. Egg, Bacon, and Cheese Biscuit Sandwich: make your biscuit with 1/4 cup Heart Smart Bisquick and 4 tsp milk. 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 450 for 7-8 min (I just threw mine on a sprayed piece of aluminum foil so I wouldn't have a pan to wash)... I cooked up 1/4 cup egg beaters (in a sprayed bowl in the microwave for 90 seconds) and 1 slice Jennie-O 95% FF turkey bacon (between two paper towels for 60 sec on one side in the microwave and then flipped for another 20 sec)... 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 111.5 cal and 3 g protein (counted as my entree) and then the total for the biscuit sandwich including the biscuit, egg, bacon, and cheese was approx 191.5 cal and 17 g protein. Then just add a fruit to round out your breakfast.

Egg, Bacon and Cheese Biscuit Sandwich

*update* 13. 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.
1/3 cup Krusteaz buttermilk pancake mix
1/2 cup egg beaters or egg whites
1/2 mashed banana (over-ripe)
1 Tbsp Splenda
1 Tbsp Promise FF butter spread (5 cal)
1 tsp vanilla

Pre-heat oven to 350 degrees and spray a round baking dish (I use Corningware). 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 350 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. Enjoy! It is very filling. Approx 264 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. Eat half obviously. :)

In bowl right from oven

Out of the bowl, you could just pick this up and take it in the car with ya...

Banana Bread, single serving

*update* 14.Apple Oatmeal Cake- recipe counts as a breakfast entree plus fruit (or dessert plus fruit) and makes 4 large servings.

4 Tbsp Promise FF butter spread (5 cal per Tbsp)
1 cup Splenda
1/4 cup egg beaters
1 cup old-fashioned oatmeal (150 cal per 1/2 cup)
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp baking soda
1/4 tsp salt
3 apples (peeled and grated)

Rum Sauce
1/2 cup Splenda
1/4 cup FF half and half (or FF milk)
4 Tbsp FF Promise spread (1/4 cup)
1/8 tsp nutmeg
1/2 tsp rum extract

For Cake: Pre-heat oven to 350. 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.

For Rum Sauce: Heat Splenda, half and half, and butter spread over medium heat until warm (do not boil). Before serving over warm cake add 1/8 tsp nutmeg and 1/2 tsp rum flavoring. 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 186 cal, 1.5 g fat, and 5.25 g protein each. 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).

I had 2 pieces (1 serving) w/2 Tbsp rum sauce, and served that hot with a glass of FF milk as my breakfast protein (8 oz). Total for breakfast 266 cal and 14 g protein.

Apple Oatmeal Cake (4 servings total in pan)

Pic of 1/2 a serving, cold (good that way too)

Pic of one serving very hot with rum sauce...
Apple Oatmeal Cake w/Rum Sauce

*update* 15. Apple and Raisin Cinnamon Roll Cake w/Cream Cheese Frosting
For batter:
1 Tbsp FF Promise butter spread (5 cal)
2 Tbsp Splenda
1/4 cup egg beaters
1 tsp vanilla
1/4 cup Heart Smart Bisquick
1/2 tsp cinnamon
1 Tbsp raisins
1/2 an apple (peeled and diced small)

For frosting:
1 oz FF cream cheese
1 tsp FF Promise butter spread
1 Tbsp Splenda
1 tsp vanilla

Pre-heat oven to 350 degrees. 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 350 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 248 cal and 13 g protein.

*Serving tips*
You can make this in more than one serving if desired. It works well spread out thinly like this, so you could try doing 2 servings in a large cake pan. 2 servings in a square pan or 4 servings in a large cake pan would work too, the pieces would just be thicker then. 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. I have picky friends who don't like raisins, LOL, so it could be made with a whole apple instead of 1/2 apple and 1/2 raisins. 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.

*update* 16. Giant Cinnamon Apple Pancakes: entire breakfast in one.
1/3 cup Big Train pancake mix (you could sub another mix, just keep it under 140 cal)
1/4 cup water
1/2 cup egg beaters
1 tsp vanilla
dash of cinnamon
1 small apple, peeled and diced

Mix everything together but the apple, until smooth, then stir in the apple and pour onto a hot, sprayed pan. Cook until golden on each side. I then spritzed it with some ICBINB spray, sprinkled on a little cinnamon/Splenda mixture, and then poured piping hot Walden Farms 0 cal syrup over it all. Can you see the steam in the pic? LOL. Total for breakfast was 246 cal and 27.5 g protein. Pancake mix=entree, egg beaters=protein, apple=fruit.

Giant Cinnamon Apple Pancakes

*update* 17. Giant Strawberry Pancakes, similar to above.
1/3 cup Big Train pancake mix (you could sub another mix, just keep it under 140 cal)
1/4 cup water
1/2 cup egg beaters
1 tsp vanilla
dash of cinnamon (optional)
1 serving fresh strawberries, diced
SF syrup

Blend all together, then stir in strawberries and cook on griddle until golden. Top with butter spray and then syrup. This one I topped with 20 cal of piping hot SF Smuckers syrup. Delish! With syrup approx 253 cal and 27.5 g protein.

Giant Strawberry Pancakes

*update* 18. Giant Blueberry Muffin, Cranberry Muffin, Cranberry/Orange Muffin, or Apple Cinnamon Muffin
(can also be made into regular size muffins)

1 Tbsp Promise FF butter spread
2 Tbsp Splenda
1/3 cup egg beaters
1 Tbsp FF milk
1 tsp vanilla
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour
3/4 cup blueberries (I use frozen)

Pre-heat oven to 375 degrees. 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 375 for 25-30 min for giant muffin, 25 min for muffin cups, or until golden and toothpick comes out clean. Approx 239 cal, 2.5 g fat, and 15.5 g protein.

HALF recipe (1/2 giant muffin or 2 regular muffins)= breakfast entree or dessert, approx 120 cal, 1.25 g fat, and 8 g protein.
WHOLE recipe (1 giant muffin, or 4 regular muffins)= breakfast entree, protein, and fruit (complete breakfast), approx 239 cal, 2.5 g fat, and 15.5 g protein

You could make lots of varieties with this:

Giant Cranberry Muffin: switch out the blueberries for 3/4 cup whole fresh cranberries. I bought a bag in the produce section, made by Ocean Spray. Rinse the cranberries, then chop into small pieces in the blender or food processor (I have a Kitchen Aid food chopper I bought for $15 at Walmart). Fold gently into batter in place of the blueberries. Approx 234 cal, 2 g fat, and 15 g protein for whole recipe.

Giant Cranberry Orange Muffin: Make as above cranberry muffin, with 3/4 cup cranberries in place of the blueberries, and also stir in 1 tsp orange zest or peel (I bought prange peel in the spices section). Approx 238 cal, 2 g fat, and 15 g protein for a whole recipe serving. I'll enjoy these this holiday season. :) Yummy!
*update* I made these today (10/20/06) as 4 cranberry orange muffins. Baked them for 25 min. See pics below.

Giant Apple Cinnamon Muffin: switch out the blueberries for 1 small apple (peeled and diced small) and add 1 tsp cinnamon to the batter (approx 249 cal, 2.5 g fat, and 15.5 g protein).

You can make all of these into muffins as well, of course. Just fill 4 sprayed muffin cups. Should work out well. Enjoy!

Giant Blueberry Muffin
Blueberry Muffin Batter made into regular muffins:

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).

*update* 19. 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.

1/4 cup whole wheat flour
1/4 tsp baking powder
1/2 Tbsp Splenda
1/4 cup FF milk
2 Tbsp egg beaters
1/2 tsp vanilla

Mix flour, baking powder, and Splenda together. 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 138 cal, 0.5 g fat, and 9 g protein. Counts as your breakfast entree (add your dairy/protein serving and fruit to complete breakfast).

These can be sprayed with 0 cal butter spray and served with 20 cal of SF syrup (I like Smucker's SF syrup, 20 cal for 1/4 cup, or Walden Farms 0 cal syrup). Just add the syrup cals to your breakfast totals if you count calories.

Easy Whole Wheat Pancakes

*update* 20. Strawberry Apple Bake- counts as your entire breakfast (entree, fruit, protein)

1/2 apple (peeled and diced, or sliced very thin)
5 medium fresh strawberries (sliced or diced)
2 Tbsp Splenda
1/4 tsp cinnamon
1/4 cup whole wheat flour
1 Tbsp soy flour
1/2 tsp baking powder
1/4 cup Lite applesauce (sweetened w/Splenda, 25 cal)
1/3 cup egg beaters
1 Tbsp FF milk
1/2 tsp vanilla

Pre-heat oven to 400 degrees. Wash, peel, and dice fruit. Spread into the bottom of a sprayed 9" pie plate. Sprinkle with 1 Tbsp Splenda and 1/4 tsp cinnamon. 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 15-20 min until crust is golden and fruit is bubbling. Counts as your breakfast entree (flour and applesauce), dairy/protein (egg beaters and milk), and fruit (apples and strawberries). This is your complete breakfast at approx 255 cal, 0.5 g fat, and 17 g protein. This is something you want to bake if you want your kitchen to smell UNBELIEVABLE! :) Tastes SO much better than it looks too...

This is ONE serving:

Strawberry/Apple Bake

*update* 21. Easy French Apple Pie- this is amazing... a must try for sure! Entire recipe counts as a breakfast entree, protein, and fruit at approx 255 cal, 2 g fat, and 15 g protein. Can also be a dessert if you only eat half, at approx 127 cal, 1 g fat, and 7.5 g protein.

1 apple (peeled and sliced thin)
1/4 tsp cinnamon
1/8 tsp nutmeg
2 Tbsp Heart Smart Bisquick
1 Tbsp soy flour
2 Tbsp Splenda
2 Tbsp FF milk
1/4 Tbsp Promise FF butter spread
1/4 cup + 1 Tbsp egg beaters

Streusel Topping
2 Tbsp Heart Smart Bisquick
1 Tbsp Splenda
1/8 tsp cinnamon
1/2 Tbsp Promise FF butter spread

Heat oven to 325 degrees (375 for high altitude). 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. Pour over apples. Mix together streusel topping with a fork until crumbly. Top pie with streusel and bake 15-20 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. Wow!

This counts as your entire breakfast (entree, fruit, and protein) at approx 256 cal and 15.5 g protein. 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. Enjoy!

Easy French Apple Pie

*update* 22. Pumpkin Muffins

1/4 cup Heart Smart Bisquick
1 Tbsp soy flour
1/4 cup Splenda
1 Tbsp FF milk
1/3 cup egg beaters
1 Tbsp FF Promise butter spread
2/3 cup canned pumpkin
1/4 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ginger

Blend/beat together all ingredients until smooth. Pour into FIVE sprayed muffin cups. Bake at 375 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). Approx 252 cal, 2.5 g fat, and 17 g protein.

Pumpkin Muffins

*update* 23. Fruit Crisp (Apple or Strawberry)

For Apple Crisp:
1 medium apple (peeled and sliced thin)
1/4 tsp cinnamon
1/8 tsp nutmeg
1/2 Tbsp Splenda

For Strawberry Crisp:
10 med-large fresh strawberries (sliced)
2 Tbsp Splenda

For Crisp Topping:
3 Tbsp oatmeal (old-fashioned, 150 cal for 1/2 cup)
1 Tbsp whole wheat flour
1 Tbsp soy flour
1 1/2 Tbsp Splenda
1/2 tsp cinnamon
2 tsp Promise FF butter spread (5 cal per Tbsp)

Pre-heat oven to 350.

For apple crisp: peel and slice apples thin; toss with cinnamon, nutmeg, and Splenda and turn into sprayed 8" pie plate or large single-serve Corningware dish.

For strawberry crisp: wash and slice strawberries, mix with Splenda, and turn into sprayed 8" pie plate or single-serve dish.

For Crisp Topping: mix together oats, both flours, Splenda, and cinnamon; cut in butter spread until mix is crumbly. Sprinkle crumb mixture over fruit, spritz top with some 0 cal butter spray (Parkay or ICBINB spray) if desired, and bake at 350 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 177 cal, 1 g fat, and 7 g protein. Just add your dairy/protein serving to complete your breakfast. I had my apple crisp with a glass of cold milk (1 cup FF milk). Delish! Totals for breakfast with milk were 257 cal, 1 g fat, and 16 g protein.

Strawberry Crisp also counts as a breakfast entree plus fruit, at approx 176 cal, 1.5 g fat, and 8 g protein. With 1 cup FF milk, this would be an entire breakfast at approx 256 cal, 1.5 g fat, and 17 g protein.

Either fruit crisp could also count as a dessert plus fruit (save fruit serving from dinner).

Apple Crisp

*update* 24. 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! LOL. This entire recipe counts as your complete breakfast (entree, fruit, and protein) at approx 262.5 cal, 1.9 g fat, and 18 g protein.

Cake batter:
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour (if you sub this out the protein will drop lower)
1 Tbsp Splenda
3 Tbsp egg beaters
1 Tbsp FF milk
1 tsp vanilla
1 Tbsp FF Promise butter spread (5 cal)

Cream cheese filling:
1 oz FF cream cheese
1 Tbsp Splenda
1 Tbsp egg beaters
1 tsp lemon juice

Fruit Topping:
3/4 cup raspberries (I used frozen)
1/2 Tbsp Splenda

Pre-heat oven to 375. 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). I used frozen rasberries, so I defrosted them first, then I used my Kitchen-Aid hand chopper ($15 at Walmart) but you can also do them by hand. Stir in 1/2 Tbsp Splenda to the berries, and then spread them on top of the cream cheese layer. Bake at 375 for 18-20 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).

This counts as your breakfast entree (Bisquick and flour), your dairy/protein serving (egg beaters, milk and cream cheese), and a full fruit serving. Approx 262.5 cal, 1.9 g fat, and 18 g protein. You could also eat half the recipe (which is STILL a huge serving) and count it as a breakfast entree at 131 cal, 1 g fat, and 9 g protein. Then you'd still add your dairy/protein and fruit to breakfast. 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. Use 1 cup strawberries (frozen or fresh), 3/4 cup blueberries (frozen or fresh), or 1/2 cup no-sugar-added cherry pie filling as well. Just keep your fruit to around 50-60 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:

Cherry Cheese Danish:

Strawberry Cheese Danish:

Blueberry Cheese Danish:

*update* 25. CinnaStix w/Cream Cheese Frosting- counts as a breakfast entree plus dairy/protein serving.

Dough:
3 Tbsp Heart Smart Bisquick
1 Tbsp soy flour
1 1/2 Tbsp egg beaters
1 Tbsp water

Cinnamon Sugar for topping:
1 1/2 Tbsp Splenda
1/2 tsp cinnamon

1/2 Tbsp Promise FF butter spread (melted in microwave for 10 sec)
Parkay butter spray

Frosting:
2 oz FF cream cheese (softened in microwave for 15 sec)
2 Tbsp Splenda
1 Tbsp FF milk of FF half & half
1/2 Tbsp Promise FF butter spread
1/2 tsp vanilla

Pre-heat oven to 375. 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. Top with the cinnamon/sugar mixture. Bake for approx 5 min until dough is cooked through. Remove from oven, spritz with a little Parkay butter spray (or ICBINB) and put back into oven for 1-2 more min until cinnamon/sugar topping is browned.

While that's baking mix together your frosting- blend the softened cream cheese, Splenda, and butter spread together 1st with a fork, then stir in the vanilla and little bit of milk or FF half & half. (The less milk or half & half you use, the thicker the frosting will be). 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! Enjoy!

Counts as a breakfast entree plus protein at approx 206 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.

Before baking:

With melted butter spread:

With cinnamon/sugar topping:

Finished Cinnastix w/frosting for dipping:

Cinnastix w/Cream Cheese Frosting

*update* 26. Amy's Carrot Cake w/Cream Cheese Frosting (Fat Free)

Cake Batter:
1 1/2 Tbsp egg beaters
1 1/2 Tbsp FF milk
1 1/2 Tbsp no-sugar-added applesauce (sweetened w/Splenda)
1/4 tsp vanilla
1/2 tsp coconut extract
3 Tbsp enriched all-purpose flour
1 Tbsp soy flour
1/4 tsp baking soda
3 Tbsp Splenda
1/4 tsp cinnamon
2 Tbsp crushed pineapple
1 Tbsp raisins (or 10 grams if weighed)
1/4 cup grated or finely-chopped carrots

Frosting:
1 1/2 oz softened FF cream cheese (microwave for 15 sec)
1/2 Tbsp FF Promise butter spread (or butter spray if you don't have the other)
2-3 Tbsp Splenda (I like mine really sweet, so I used and counted stats for 3)
1/2 tsp vanilla

Pre-heat oven to 350 degrees. Beat together egg beaters, milk, applesauce, vanilla, and coconut extract. Add in both flours, baking soda, Splenda, and cinnamon and blend again. Grate or chop enough carrots to fill 1/4 cup (I used ready-to-eat mini carrots and my hand-chopper and made this task go very fast). Stir together the carrots, pineapple, and raisins, then gently stir into cake batter. Pour into a small SPRAYED single-serve baking dish (I used my smallest one for this recipe, 500 mL and about 5" diameter. 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. For frosting: cream together all ingredients until creamy and refrigerate until needed. Let cake cool a bit before frosting. Carrot cake is best served chilled, but pretty awesome the other way too. LOL.

ENTIRE RECIPE: Approx 270 cal, 0 fat, and 15.5 g protein (264 cals per recipe if only using 2 Tbsp Splenda in frosting). Counts as your entire breakfast (entree, dairy/protein, and fruit). Wonder how that works? The flours, carrots, and Splenda basically count as your entree. The dairy/protein is made up of the egg beaters and milk in the cake batter, and all the FF cream cheese for the frosting. The fruit serving is a combination of the applesauce, pineapple, and raisins.

HALF RECIPE: Approx 135 cal, 0 fat, and 7.75 g protein (132 cal if only 2 Tbsp Splenda in frosting). 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.

Before baking:

Out of the oven (on a dessert plate):

One entire recipe for a whole breakfast (on a DINNER plate):

TIP: this is TOTALLY something I would make for a large family get-together or a visit with friends when I need to bring a dessert. 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. 2 pieces make a whole serving (breakfast entree, dairy/protein, and fruit). 1 piece makes a breakfast entree or dessert (all with the same stats as listed above). Recipe times SIX:

Cake Batter (for large cake):
1/2 cup + 1 Tbsp egg beaters
1/2 cup + 1 Tbsp FF milk
1/2 cup + 1 Tbsp no-sugar-added applesauce (sweetened w/Splenda)
1 1/2 tsp vanilla
3 tsp coconut extract
1 cup + 2 Tbsp enriched all-purpose flour
1/4 cup + 2 Tbsp soy flour
1 1/2 tsp baking soda
1 cup + 2 Tbsp Splenda
1 1/2 tsp cinnamon
3/4 cup crushed pineapple
1/4 cup + 2 Tbsp raisins (or 60 grams if weighed)
1 1/2 cup grated or finely-chopped carrots

Frosting (for large cake):
9 oz softened FF cream cheese, uses 1 block + 1 oz (microwave for 20-25 sec)
3 Tbsp FF Promise butter spread (or butter spray if you don't have the other)
3/4 cup - 1 cup + 2 Tbsp Splenda (I like mine really sweet, so I used and counted stats for the + 1 cup)
3 tsp vanilla

Use same directions as for single recipe, only bake in large cake pan for 30-35 min and check for toothpick or knife to come out clean. 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... there's enough frosting. I'm making this for Thanksgiving this year).

One piece= breakfast entree or dessert, approx 135 cal, 0 fat, and 7.75 g protein.
Two pieces= entire breakfast (entree, protein, and fruit), approx 270 cal, 0 fat, and 15.5 g protein.

Recipe for Large Cake (SIX TIMES single-serve recipe) 12 pieces:

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):

Cut into six HUGE pieces here (1 piece is your whole breakfast, 1/2 piece is breakfast entree or dessert):

One HUGE serving for breakfast:

Amy's Carrot Cake

*update* 27. Pumpkin Cake w/Vanilla Cream Cheese Frosting (single serving)

1/4 cup canned pumpkin (not the pie filling)
1/4 cup Splenda
3 Tbsp no sugar added applesauce (sweetened w/Splenda)
2 Tbsp egg beaters
3 1/2 Tbsp all-purpose flour
1 Tbsp soy flour
1/4 tsp baking soda
1/4 tsp cinnamon
1/8 tsp nutmeg
1/16 tsp salt (just a teensy bit)

Frosting:
1 1/2 oz softened FF cream cheese (microwave for 15 sec)
3 Tbsp Splenda
1/2 Tbsp FF Promise butter spread
1/2 tsp vanilla

Pre-heat oven to 350 degrees. 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 30-35 min, or until knife comes out clean in the center. For frosting: blend together softened cream cheese and Splenda until smooth, then add butter spread and vanilla and blend again. Chill frosting. Frost the cake after it has cooled as well. Refrigerate. Tastes best served cold.

WHOLE recipe= approx 253 cal, 0.25 g fat, and 16 g protein and counts as your entire breakfast (both flours and Splenda make up the entree, the egg beaters and cream cheese make up the protein serving, and the applesauce and pumpkin are your fruit serving).

HALF recipe= approx 126 cal, 0 fat, and 8 g protein, and counts as a breakfast entree or dessert.

Pumpkin Cake w/Cream Cheese Frosting (recipe for large cake)- this is the same recipe times six... makes a great cake in a regular cake pan (8x11 or 9x13, may need to add cooking time for smaller pan). Makes a very pretty cake for family gatherings as well, or for the holidays, made in two 8" cake rounds.

1 1/2 cup canned pumpkin (not the pie filling)
1 1/2 cup Splenda
1 cup + 2 Tbsp no sugar added applesauce (sweetened w/Splenda)
3/4 cup egg beaters
1 1/4 cup + 2 Tbsp all-purpose flour
1/4 cup +2 Tbsp soy flour
1 1/2 tsp baking soda
1 1/2 tsp cinnamon
3/4 tsp nutmeg
3/8 tsp salt (or rounded 1/4 tsp)

Frosting:
9 oz softened FF cream cheese- 1 block + 1 oz (microwave for 30 sec)
1 cup + 2 Tbsp Splenda
3 Tbsp FF Promise butter spread
1 Tbsp vanilla

Make cake same as with single-serve, only pour into a sprayed cake pan or 2 sprayed and lightly floured cake rounds. Bake at 350 for 30-35 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. 2 pieces= 1 entire breakfast. 1 piece= breakfast entree or dessert (all same stats as single serve cake)

With round cake, cut into 6 large pieces. 1 huge piece= entire breakfast. 1/2 huge piece= breakfast entree or dessert

Large Pumpkin Cake w/Frosting (shown on a very large serving platter):

Cut into 6 huge servings for whole breakfast portion; you'd cut this into 12 slices for just dessert or a breakfast entree:

Single-serving (entire breakfast):

Pumpkin Cake w/Vanilla Cream Cheese Frosting

*update* 28. Banana and Coconut Creme Cake:

Cake:
1 Tbsp FF milk
1/8 tsp lemon juice
1 Tbsp Promise FF butter spread
2 Tbsp Splenda
1 Tbsp no sugar added applesauce (made w/Splenda)
1 1/2 Tbsp egg beaters
1/2 medium over-ripe banana (mashed)
1/8 tsp vanilla
3 Tbsp flour
1 Tbsp soy flour
1/8 tsp baking soda
1/8 tsp salt

Frosting:
1 1/2 oz softened FF cream cheese (microwave for 15 sec)
3 Tbsp Splenda
1/2 Tbsp Promise FF butter spread
1/2 tsp vanilla or coconut extract

Pre-heat oven to 350 degrees. 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 25-33 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!

HALF recipe= breakfast entree or dessert, approx 126 cal, 0.1 g fat, and 7.5 g protein.

WHOLE recipe= entire breakfast (entree, protein, and fruit) , approx 253 cal, 0.2 fat, and 15 g protein.

Single-serve recipe before frosting (counts as breakfast entree plus fruit this way, approx 187.5 cal and 9 g protein):

After frosting:

Banana and Coconut Creme Cake

*tip* you can also make this as a larger cake, in one large cake pan, or two 8" cake rounds. Here is the recipe times 6 to make for easier baking:

Bananas and Coconut Creme Cake:

Cake:
1/4 cup + 2 Tbsp FF milk
3/4 tsp lemon juice
1/4 cup + 2 Tbsp Promise FF butter spread
3/4 cup Splenda
1/4 cup + 2 Tbsp no sugar added applesauce (made w/Splenda)
1/2 cup + 1 Tbsp egg beaters
2 medium over-ripe bananas (mashed)
3/4 tsp vanilla
1 cup + 2 Tbsp all-purpose flour
1/4 cup + 2 Tbsp soy flour
3/4 tsp baking soda
3/4 tsp salt

Frosting:
9 oz softened FF cream cheese- 1 block + 1 oz (microwave for 30 sec)
1 cup + 2 Tbsp Splenda
3 Tbsp Promise FF butter spread
1 Tbsp vanilla or coconut extract

Follow directions for mixing together cake from single-serve recipe. Bake at 350 degrees for 25-35 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. Cut into six LARGE slices.

One large slice= whole breakfast (entree, protein, and fruit) same stats as single-serve cake
HALF large slice= breakfast entree or dessert

*update* 29. Banana Bread- breakfast entree, or breakfast entree plus fruit:

1/4 cup FF milk
1/2 tsp lemon juice
1/2 cup Splenda
1/4 cup Promise FF butter spread
1/4 cup no-sugar-added applesauce (w/Splenda)
1/4 cup + 2 Tbsp egg beaters
2 medium over-ripe bananas (mashed)
1/2 tsp vanilla
3/4 cup all-purpose flour
1/4 cup soy flour
1/2 tsp baking soda
1/2 tsp salt

Pre-heat oven to 350 degrees. 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. Blend until smooth. Stir in both flours, baking soda, and salt... just until well mixed. Pour into sprayed bread loaf pan and bake for 50-65 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. Cut with sharp knife, after bread cools a bit, into 12 slices (cut into 4 servings 1st, then cut 3 slices out of each 1/4 of bread). 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).

2 slices= breakfast entree, approx 125 cal, 0.1 g fat, and 6 g protein
3 slices= breakfast entree plus fruit serving, approx 187.5 cal, 0.2 g fat, and 9 g protein

Entire recipe in loaf pan:

12 slices; 2 for breakfast entree, 3 for breakfast entree plus fruit:

Banana Bread

*update* 30. Cinnamon Rolls w/Raisins and Cream Cheese Frosting

1/2 Tbsp warm water
1/2 Tbsp Splenda
1/4 tsp Rapid Rise yeast
1 Tbsp cold FF milk
1/4 cup Heart Smart Bisquick
1 Tbsp soy flour
1/2 Tbsp Promise FF butter spread, melted
1 Tbsp Splenda
1/4 tsp cinnamon
1 3/4 Tbsp raisins (17.5 grams)
2 oz FF cream cheese (softened in microwave 15 sec)
1/2 Tbsp Promise FF butter spread
2 Tbsp Splenda
1/2 tsp vanilla

Pre-heat oven to 350 degrees. Combine Splenda and warm water; stir in yeast until dissolved. Let sit 10 min. Stir in cold milk, Bisquick, and soy flour. "Knead" gently several times with bottom of fork or spoon. 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. Spread on most of melted butter spread, then sprinkle on 3/4 Tbsp of cinnamon/Splenda mixture. 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. Brush the tops with the last of the melted butter and sprinkle on a bit more of the cinnamon/Splenda mixture. Bake at 350 for 15 min. Blend together ingredients for frosting while rolls are baking. Top cooked cinnamon rolls with the cream cheese frosting, sprinkle on the last of the cinnamon/Splenda mixture, and enjoy.

4 cinnamon rolls (half recipe)= breakfast entree or dessert, approx 134 cal, 1 g fat, and 7.5 g protein.
8 cinnamon rolls (whole recipe)= entire breakfast (entree, protein, and fruit), approx 268 cal, 2 g fat, and 15 g protein.

*tip* for bigger individual rolls just spread the dough into more of a rectangle shape and roll from one short end to the other when rolling. Cut into 4 rolls instead of 8 if desired.

Before baking:

After baking:

With cream cheese frosting:

Cinnamon Rolls w/Raisins and Cream Cheese Frosting

*update* 31. Oatmeal Raisin Cookies- breakfast entree + fruit serving (whole recipe), or dessert (half recipe)

1 1/2 Tbsp all-purpose flour
1 Tbsp soy flour
3 Tbsp rolled oats (not instant)
1/8 tsp baking powder
1/8 tsp salt
1/8 tsp cinnamon
2 Tbsp Splenda
1 Tbsp lite applesauce (sweetened w/Splenda)
1/2 Tbsp FF milk
1 Tbsp egg beaters
1 tsp SF pancake syrup
2 Tbsp raisins (20 grams)

Pre-heat oven to 375. 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 10-11 min, or until bottoms of cookies are golden.

1 cookie (half recipe)= dessert, approx 102 cal, 0.5 g fat, and 4.5 g protein.
2 cookies (whole recipe)= breakfast entree + fruit serving, approx 204 cal, 1 g fat, and 9 g protein.
Both cookies, without raisins= breakfast entree, approx 144 cal, 1 g fat, and 8 g protein.

Oatmeal Raisin Cookies

*update* 32. Breakfast Pastry Pocket (Eggs, Bacon, Ham, and Cheese)

Pastry Dough:
1/4 tsp Rapid Rise yeast
1/4 tsp Splenda
1 1/2 Tbsp warm water
3/4 tsp olive oil
less than 1/8 tsp salt
3 3/4 Tbsp all-purpose flour

Filling:
1/4 cup egg beaters, scrambled
1 thin slice lean deli ham (Oscar Mayer, 45 cal per whole serving)
1/2 slice turkey bacon (Jennie-O 95% FF, 20 cal)
1 Tbsp FF shredded cheddar cheese
1 Tbsp FF shredded mozzarella cheese

1 tsp egg beaters (to brush on outside of pastry pocket)

Pre-heat oven to 425 degrees. 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 1:20 min, or until crispy. 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 425 for 10 min or until bottom and top are golden. This one should not need to be turned during baking. Enjoy!

1 pastry pocket (whole recipe)= breakfast entree + protein, approx 197 cal, 4 g fat, and 17 g protein. Add a fruit to complete your breakfast.

Pastry dough before filling and baking:

After baking; this is LARGE; shown here on a DINNER plate:

Breakfast Pastry Pocket

*update* 33. Baked Apple or Cherry Pie

Pastry Dough:
1/4 tsp Rapid Rise yeast
1/4 tsp Splenda
1 1/2 Tbsp warm water
1/2 tsp olive oil
less than 1/8 tsp salt
2 3/4 Tbsp enriched all-purpose flour
1 Tbsp soy flour

1/2 Tbsp egg beaters (to brush on pastry)
1 tsp Splenda
1/4 tsp cinnamon (optional)

Filling:
2/3 cup no-sugar-added apple pie filling
1/4 tsp cinnamon (optional)
1/8 tsp nutmeg (optional)
or
1/2 cup no-sugar-added cherry pie filling

Pre-heat oven to 425 degrees. 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 425 until golden brown and crispy, 10-15 min. Serve for breakfast with 1 cup cold FF milk. This will be your complete breakfast.

Baked Apple Pie + Milk= breakfast entree + fruit + dairy/protein, approx 253 cal, 2.3 g fat, and 15.5 g protein. Pie alone is approx 173 cal, 2.3 g fat, and 6.5 g protein and counts as your entree + fruit.

Baked Cherry Pie + Milk= breakfast entree + fruit + dairy/protein, approx 245.5 cal, 2.3 g fat, and 15.5 g protein. Pie alone is approx 165.5 cal, 2.3 g fat, and 6.5 g protein and counts as your entree + fruit.

Making a double recipe, one cherry and one apple:

Before baking:

Cherry Pie with milk (complete breakfast), shown on a dinner plate:

Baked Cherry Pie, breakfast entree + fruit:

Apple Pie with milk (complete breakfast), also on dinner plate:

Baked Apple Pie, breakfast entree + fruit:

Baked Apple Pie

Obviously the combinations are endless- just count calories and make sure you get in a fruit, protein, and carb.

Lunch: 330-360 calories

1 salad with dressing
1 protein and carb for entree (keep carb at 75-100 cal, protein at 100 cal or less)
1 extra lunch dairy or protein (can be included in entree)

A few options, salad first obviously:

1. Grilled Cheese Melt: 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). If I want a BIG sandwich, I use 1 serving (6 slices) of each. 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 190 cal and 23 g protein, with extra protein- approx 240 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. Ham/turkey "Club" Melt: Make this the same way as the grilled cheese melt but add in a piece of cooked 95% FF turkey bacon (Jennie-O brand 20 cal) and some lettuce and tomato. This is my new favorite lunch. Approx 270 cal and 34 g protein (when including the extra meat as your extra lunch protein):

Ham/Turkey Club Melt

3. Spaghetti/ Baked "Ziti": I fry up 4 oz of 96/4 super lean ground beef. I mix this with 1/2 a cup of Hunt's no-added-sugar spaghetti sauce (35 cal) and serve it on top of 75-100 cal of pasta. I like Hodgson Mill's whole wheat angel hair pasta (from WalMart), but you could use other types of noodles/shells as well. If I want my extra protein included in my "entree", I will top it all with 1/4 cup of Kraft FF shredded mozzarella and bake or microwave until hot/melted. This entree is also good with 4 oz. sauteed chicken pieces (I just sautee them in a 0-cal Canola-Oil sprayed pan). Pic of 100 cal of whole wheat penne pasta, 4 oz chicken with 1/2 cup sauce, and 1/4 cup FF mozzarella (counts as lunch "entree" plus lunch protein; it can also count as a dinner "entree" but should probably just have 1/8th cup cheese for dinner) approx 290 cal and 36 g protein as a lunch "entree" plus protein, subtract 22 cal and 4.5 g protein of only using 1/8 cup cheese:

Spaghetti/ Baked "Ziti" (with chicken or beef)

Spaghetti

Baked Spaghetti w/Cheese

4. Hot Dogs: 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). This is a bit low in protein/calories, so I suppose you could even eat 3 hot dogs and 3 pieces of bread. You would still add in a low-cal yogurt or something for the extra lunch protein.

5. Grilled Chicken Sandwich/Burger: Here's the obvious one. Grill a 4 oz piece of chicken, or lean hamburger on the grill with some FF Italian dressing or Kraft Carb Well BBQ sauce (1-2 Tbsp should do it). 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. Depending on how high your calories go with all that, you could still have a low-cal yogurt or other protein (like 1/2 serving ham and 1 slice turkey bacon on your salad):

Grilled Chicken Sandwich and Salad with Low-Cal Protein (entire lunch)

Grilled Chicken Sandwich

6. Tuna Quesidilla: 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. I mix a 1/2 - whole can of tuna (depending on whether I'm including my extra protein or not) with 1 Tbsp FF Mayo and 1 Tbsp relish. Spread the tuna on the tortilla, top with 1/8 - 1/4 cup of FF shredded cheddar, and cook in a pan on both sides until crispy. Cut up with a pizza cutter and enjoy. You could also make this as a grilled tuna/cheese sandwich with 2 slices low cal bread, spray butter, and 1 slice FF cheese. So simple! Using a whole can of tuna with the cheese and bread/tortillas, this will count as your lunch "entree" plus protein.

Grilled Tuna and Cheese Melt

Tuna Quesidilla

7. Chili Cheese Dog(s): Use a low cal hot dog bun (around 80 cal), 1/8th cup FF shredded cheddar cheese, 1/4 cup Hormel turkey chili ("99% Fat Free Wolf Brand turkey chili, no beans" is good), and a Ball Park or Oscar Mayer FF 40 cal hot dog. 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. Approx 182.5 cal and 20 g protein. 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!
*update* Usually instead of another protein serving, I double the hot dog, chili, and cheese (so I use 2 hot dogs, 1/2 cup FF chili, and 1/4 cup FF cheese). I do the hot dog bun "open-face" with 1 hot dog on each, then the chili and the cheese. Approx 285 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.Chef Salad w/Chicken: This can be used as a lunch or dinner option. Just count your calories. Make a big salad (I used bagged mixes w/romaine and iceberg), then add in the following: 1 hard-boiled egg, 1-2 servings of lean deli ham and turkey (depending on lunch or dinner), 4 oz of ckn sauteed in Pam sprayed pan, 1/8th-1/4 cup FF shredded cheddar cheese, and 1 slice crumbled up turkey bacon (Jennie-O 95% FF). Shake it all up in a sealed plastic container with 1-2 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.
*update* Instead of a hard-boiled egg, I use 1/4 cup egg beaters now. 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. I also usually make this now with all ham and turkey now (instead of adding the chicken) so I use 2 whole servings of the ham/turkey and up the cheese to 1/8th cup FF cheddar and 1/8th cup FF mozzarella.

Chef Salad w/Chicken

*update* 9. Chili Cheese Dip w/Tostitos: Warm up and spread 2 oz FF cream cheese in the bottom of a bowl, top with 1/2 cup of FF turkey chili (99% FF Wolf Brand Chili or Hormel brand, Wolf Brand w/out beans has the least calories). Top that with 1/4 cup FF shredded cheddar cheese and heat. 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. At dinner, eat this with a salad/fruit and your 2 veggie servings and fat. Approx 295 cal and 31 g protein with full recipe, or 202.5 cal and 17 g protein if used as lunch "entree" alone with half the dip ingredients...
*update* I can't find regular Baked Tostitos anymore. I just found Baked Tostito SCOOPS now which are 10 cals more (120 cal for 1 serving), so adjust cals accordingly when you're counting for yourself.

Chili Cheese Dip w/Baked Tostitos

*update* 10. Chicken Cordon Bleu Sandwich: delicious! 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 350 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. (Can also be served for dinner with a salad/fruit and veggies).

Chicken Cordon Bleu Sandwich

*update* 11. Taco Rolls: works for lunch with a salad (counts as lunch "entree" plus protein, or as a dinner "entree"). This is a recipe I've modified from a cookbook (Doris' FF Homestyle Cooking). These are egg roll skins filled with a taco seasoned beef/onions/ and FF sour cream mixture. Fry up 4 oz 96/4% super lean groun beef with 1/4 of a medium onion (diced). Add 2 tsp taco seasoning (I like McCormick mild), 1/8th cup water, 1/4 cup FF sour cream, and 1/8th tsp garlic powder and cook until thickened; remove from heat. 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 375 for 20 min, or until golden brown. Serve with a little red taco sauce if desired. Two egg rolls is one serving, but you can easily double/triple the recipe to make enough for the family, or for leftovers. One serving (2 rolls) is approximately 317 cal and 34 g protein. These are really awesome!

Taco Rolls

*update* 12. Taco Rolls w/cheese: these are made just the same as the ones above, but I deleted the garlic and sour cream, filled the egg rolls, and then topped each one with a little FF shredded cheddar cheese before rolling them up (total of only 1/8th cup cheese, that's really plenty!). 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! LOL. approx 302 cal and 34.5 g protein, lunch "entree" plus protein.

Taco Rolls w/Cheese

*update* 12 A. Parmesan Coated Pepperoni Pizza Rolls

2 egg roll wrappers (Azumaya or Nasoya brand is lowest cal)
1/4 cup beaters (on a plate)
1 serving Hormel turkey pepperoni (diced)
3 Tbsp Hunt's NSA spaghetti sauce
1/3 cup FF shredded cheese (mozzarella, or combo mozz and cheddar)
1/2 tsp reduced fat parmesan cheese (optional, but good)

Dice pepperoni and mix in a bowl with the spaghetti sauce. Dip one side of an egg roll wrapper on plate in egg beaters. Do not soak them. Place wet side down on clean plate and place 1/4 of the cheese on the wrapper as pictured. Top that with half of the sauce and pepperoni mixture. Top off with another 1/4 of the cheese and roll up tightly as pictured. Make sure edges are sealed and place on SPRAYED baking sheet. Repeat process for 2nd egg roll (you will not use all the egg beaters on the plate). Sprinkle with a little reduced fat parmesan cheese on the outside if desired (1/2 tsp should do it for both). Bake at 375 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 274 cal, 4.3 g fat, and 27 g protein.

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:

Before baking:

After:

Parmesan Coated Pepperoni Pizza Rolls

*update* 13. Lasagna: I made this last year and really enjoyed it, but just haven't gotten back to it until today, 3/13/06. Enjoy! This is for 2 servings (adjust as necessary). Cook up 2 whole wheat lasagna noodles (Hodgson Mill is what I use). Cook up 8 oz (1/2 lb) of 96/4% super lean ground beef and then add 1 cup spaghetti sauce (Hunt's no-sugar-added) and some spices if you like (garlic and onion powder, oregano, and Italian Seasoning). Cut the lasagna noodles at the 2/3 mark of each, so you can have 3 complete noodle layers (2 whole pieces and 2 half pieces). Layer the noodles and meat sauce in a bread loaf pan with 1/2 a cup of FF mozzarella. Bake covered at 350 for 15 min, then remove foil and bake for 5 more minutes until bubbling. Cut in half and enjoy. One serving is approx 298 cal and 37 g protein (counts as lunch "entree" and extra protein, or dinner "entree").

Lasagna

*update* 14. 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). It was awesome! Cook 1 lb 96/4 % lean ground beef with 1 diced up medium onion then add 1/2 tsp salt substitute. Pour into the bottom of a sprayed square baking dish. Top with 1 cup FF shredded cheese and then pour a Bisquick mix over it all (1/2 cup Heart Smart Bisquick, 1 cup FF milk, 1/2 cup egg beaters). Bake at 400 degrees for 25 min or until knife comes out clean (took mine about 33 min). This makes 4 LARGE servings. One serving is approximately 274 cal and 39.5 g protein (makes a great lunch "entree" that includes your lunch protein, or dinner "entree").

Cheeseburger Pie

*update* 15. EASY Chicken Pot Pie (another altered recipe from Bisquick Heart Smart box)... 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: Mix together 2/3 cup frozen carrots and 2/3 cup frozen green beans (but defrosted), mix with 16 oz cooked chicken pieces (1 lb, I boiled mine), and 1 cup FF cream of chicken soup. Top with Bisquick dough of 1 cup Heart Smart Bisquick, 1/2 cup FF milk, and 1/4 cup egg beaters. Bake at 400 degrees (or 425 for high altitude) for 30 min or until golden brown. This makes 4 large servings at approx 287 cal and 30 g protein; again this could count as a dinner entree, or lunch plus protein.
*update* sometimes I like to make this with half the crust/biscuit mixture. I just use 1/2 cup Bisquick, 1/4 cup FF milk, and 2 Tbsp egg beaters and spread that over the top. It gives more of a "crispy crust" than a biscuit topping. It will reduce the cals a lot. 1 serving would be approx 226 cal and 27.5 g protein. 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...

Chicken Pot Pie (with half the crust mixture)

Easy Chicken Pot Pie

*update* 16. "Fried" Chicken and Corn on the Cob...super easy! I altered the chicken recipe from the Bisquick Heart Smart box (no butter in the pan, salt substitute instead of salt). (Makes 2 servings...adjust as necessary). Spray a glass baking dish with 0 cal butter cooking spray and place it in your oven while you preheat it to 425 degrees. Mix together 1/3 cup Bisquick, 3/4 tsp paprika, 1/2 tsp salt substitute, and 1/8 tsp black pepper. (You will have about 3/4 left of this that will be excess to throw out). Coat 2 4oz chicken breasts with the mix and place the chicken in the hot baking pan. Cook at 425 for 15 min on one side, then flip and cook for 5-7 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 218 cal and 26 g protein and counts as your lunch "entree". Eat a protein and salad on the side to complete your lunch. You can eat 1 1/2 pieces of the fried chicken with the corn if you want to include your protein with your lunch entree. For dinner you could eat 5-6 oz chicken and the corn for your dinner "entree". Then you'd add in your veggies and salad/fruit of course.

"Fried" Chicken and Corn on the Cob

*update* 17. Beef and Mozzarella Cheese Casserole: Cook up 1 lb 96/4 super lean ground beef. Spray a square baking dish and mix the beef inside with 1/4 cup chopped onion, 1/2 cup carrots (frozen, but defrosted), 1/2 cup diced mushrooms, and 3/4 cup FF cream of mushroom soup. Top with 1/2 cup FF shredded mozzarella cheese and then pour this Bisquick mix over the top of it all (1/2 cup Heart Smart Bisquick, 1 cup FF milk, 1/2 cup egg beaters). Bake at 400 degrees for 25-35 min, until browned and knife comes out clean. Serves 4. One serving is approx 283 cal and 36.5 g protein (lunch "entree" plus lunch protein serving). Get in you salad with dressing as well.

Beef and Mozzarella Cheese Casserole

*update* 18. Beef/Bacon/Onion Pizza "Burrito": Use a FlatOut Light as the base (90 cal and 9 g protein), top it with 1/4 cup Hunt's NSA spaghetti sauce, then top it with 3 oz 96/4 ground beef (seasoned with some garlic and onion powders, salt substitute, and pepper), 1/4 cup diced onion, 1 slice turkey bacon (95% FF Jennie-O turkey bacon), and 1/4 cup Kraft FF mozzarella cheese. Bake it at 375 for 10 min and then take it out and roll it up. Approx 285 cal and 39.5 g protien (with my ingredient brands listed) and counts as a lunch "entree" and protein (could also be a dinner "entree"). I served it with 2 Tbsp FF sour cream (20 extra cals).

Pizza before it's rolled up

Beef/Bacon/Onion Pizza "Burrito"

*update* 19. Sloppy Joe Pizza: Cook up 4 oz 96/4 super lean ground beef and then mix in 1 Tbsp low carb Ketchup (5 cal), 1 Tbsp Carb Well BBQ sauce (7.5 cal), and 1 tsp yellow mustard. Stir together 1/4 cup Heart Smart Bisquick with 1 1/2 Tbsp egg beaters and 1 Tbsp water. Spread thinly into an 8" sprayed pie plate. Spoon the sloppy joe meat onto the pizza base and then top with 1/4 cup FF shredded mozzarella cheese. Bake at 400 for 20-24 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 304 cal and 36 g protein.
*update* I sometimes like this to be more moist, so I'll add a BBQ pizza sauce to it. To adjust the cals, I use 3 oz ground beef instead of 4 and then add in the sauce (3 Tbsp Hunt's NSA spaghetti sauce mixed with 1 Tbsp Carb Well BBQ sauce). Spoon the sauce over the Bisquick base and then top with the meat and cheese like in the original recipe. Approx 192 cal and 30 g protein when made this way. :)

Sloppy Joe Pizza

*update* 20. Simple Sloppy Joe: Fry up THREE oz of 96/4 super lean ground beef, then mix in 1 Tbsp low-carb ketchup, 1 Tbsp Kraft Carb Well BBQ sauce, and 1 tsp mustard. Serve on a low-cal bun (mine are 80 cal). Counts as a lunch "entree" at approx 190 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):

Simple Sloppy Joe

*update* 21. Crispy Sloppy Joe Rolls: Preheat oven to 375. Fry up 4 oz of 96/4 super lean ground beef, then mix in 1 Tbsp Heinz One-carb ketchup, 1 Tbsp Kraft Carb Well BBQ sauce, and 1 tsp mustard. 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. Place both sloppy joe rolls onto a SPRAYED baking sheet and bake at 375 for 20 min or until golden and crispy. This makes one serving of two rolls at approx 281 cal and 33.5 g protein. This counts as your lunch "entree" plus protein, or a dinner "entree". Feel free to double or quadruple the recipe as necessary. For 4 servings (8 rolls) use 8 skins, 1 lb beef, 1/4 cup ketchup, 1/4 cup BBQ sauce, 4 tsp mustard, and 1/2 cup cheese. 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. :)

Crispy Sloppy Joe Rolls (served w/a salad and dressing for lunch)

Crispy Sloppy Joe Rolls

*update* 22. BBQ Chicken Pizza Bake... 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. LOL. I mixed 1/3 cup Heart Smart Bisquick with 2 Tbsp egg beaters and 1 Tbsp Water and then spread it quickly into a sprayed 8" pie plate. I topped that with 1/4 cup Hunt's NSA spaghetti sauce and 1 Tbsp Carb Well BBQ sauce (mixed together before putting on Bisquick base). I added 3 oz of chicken (that I'd sauteed with 1 Tbsp Carb Well BBQ sauce), 1/4 cup diced onions, 3/4 cup chopped bell peppers, 30 cal of pineapple, and 2 Tbsp of FF shredded mozzarella cheese over the top. I baked it at 400 for 20 min. It was DELISH as usual. 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 359 cal and 29 g protein.

BBQ Chicken Pizza Bake

*update* 23. Egg Salad Sandwich
2 hard boiled eggs (peeled and chopped)
1/2 cup egg beaters (microwaved for 2 min, then chopped)
2 Tbsp FF Mayo
1/2 tsp mustard
1/8 tsp salt
1/8 tsp salt substitute
dash of pepper

I cooked up the eggs (both kinds) and chopped them up and let them cool in the fridge for a bit, then mixed them with the mayo, mustard, salt, and pepper. I toasted 2 pieces of 40 cal bread and topped them with the egg salad mixture. Yummers, really hit the spot. At 300 cal and 28 g protein this counted as my lunch entree plus lunch protein. If you wanted to just have it as a lunch entree without the extra protein serving, you would half all of the egg mixture (1 hb egg, 1/4 cup egg beaters, 1 Tbsp mayo, etc). That would put it right around 190 cal and 16 g protein. Of course I finished out my lunch with a salad w/light dressing for 50 cal total Lunch total 350 cal and 29 g protein.

Egg Salad Sandwich (pic of it as a lunch entree plus protein)

*update* 24. 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.

1 medium potato
1 slice turkey bacon (Jennie-O 95% FF, 20 cals)
3 Tbsp FF shredded cheddar cheese
2 Tbsp FF sour cream
3 Tbsp FF milk
butter spray
1 Banquet Herb Roasted Chicken frozen fillet (optional)= extra protein serving

Pre-heat oven to 425. 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. Top the cheese with 1/4 slice of the turkey bacon each, crumbled. Bake at 425 for 5-10 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. Heat in the microwave to warm it back up, then top with 1 Tbsp FF cheddar and the other 1/2 slice of crumbled up bacon. Serve with your potato skins. Both of those will count as your lunch entree plus protein, approx 188 cal, 0.5 g fat, and 16.5 g protein.

While your tater skins are cooking you can heat up the Banquet Herb Roasted chicken fillet. One fillet is 100 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 288 cal, 3.5 g fat, and 33.5 g protein. The cals and protein will be the same obviously, if you eat all of the above together and count is as your dinner entree.

*sidenote* I do know that potatoes aren't low GI (though red potatoes are better, but I used white anyway). I figure since NS still sells bacon and cheddar mashers and the Classic Cheesy Homestyle potatoes w/broccoli, that having a regular potato isn't completely off limits. Personally, I would limit this type of meal to 1-2 times per week. It will NOT affect your weight loss, in my experience.***

Chicken, they have a couple other flavor varieties too which I'll check out next:

Bacon and Cheese Tater Skins, Loaded Mashed Potatoes, and Herb Roasted Chicken

There are just too many more possibilities to list! I like Gordon's frozen fish fillets served on 100 cal of brown rice, and an extra yogurt after, or any leftovers from dinner the night before, just having a smaller serving than my dinner portion, or just serving over a smaller amount of rice/pasta...
*update* A lot of times for lunch now, I just use a dinner recipe (like sweet and sour chicken or BBQ chicken/veggies/rice). 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.

Snack: 100-180 cal

1 dairy or protein
1 fruit

This should be no different than when using NS entrees, since there's no entree to replace. 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. (1/4 of box total) of the FF cream cheese with 2 Tbsp of 0 cal Walden Farms marshmallow dip. Then I dip an apple, banana slices, or peaches into the "marshmallow dip". So Good! 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 96-123 cal, depending on the fruit.

*update* 1. 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). Mix together a cheesecake filling (2 oz FF cream cheese, 2 Tbsp WF marshmallow dip or Splenda or FF cool whip) and spread on top of 10 cal of the jello. Defrost 60 cal of frozen strawberries or mixed berries and sprinkle with 1/2 Tbsp Splenda, let sit until juicy, and then pour over the cheesecake and jello. Crush 10 cal of FF pretzels over the top and enjoy. Approx 143 cal and 9 g protein. This also works as your fruit and protein for breakfast, paired with an "entree".

Berry Pretzel Delight

*update* 2. Fruit with cream cheese fruit dip (as descibed above)

Fruit with cream cheese fruit dip

*update* 3. Strawberry/Orange/Banana Milkshakes, and Raspberry Orange Julius Shake: combine 1 serving strawberries, 1 medium orange, OR 1/2 a banana with 1 cup FF milk, 2 Tbsp WF marshmallow dip (or Splenda or FF Cool Whip), 1/2 Tbsp Splenda, and crushed ice. Blend until smooth. Makes 2 LARGE glasses of a creamy fruity milkshake. (Counts as fruit and protein). Strawberry shake approx 133 cal and 10 g protein, orange shake approx 146 cal and 10 g protein, and banana shake approx 136 cal and 10 g protein. Obviously if you add 2 Tbsp FF Cool Whip add 15 cal, 2 Tbsp Splenda add 12 cal...
ONE orange shake:

Strawberry/Orange/Banana Milkshakes

Raspberry Orange Julius Shake: just add 1 tsp Torani SF raspberry syrup (0 cal) to the orange shake. SOOOOOO good!

*update* 4. Strawberry/Raspberry Orange Julius: make just like above.
1 cup FF milk
2 Tbsp WF marshmallow dip
1/2 a medium orange
1/2 a serving frozen strawberries
1/2-1 Tbsp Torani SF Raspberry Syrup
ice
***Blend all and enjoy. Approx 136 cal and 10 g protein.

Strawberry/Raspberry Orange Julius

*update* 5. Cherry Cheesecake w/Graham Cracker Crust: Crumble up 1/2 a sheet of reduced fat cinnamon graham cracker in the bottom of a dish (saving a few crumbs for the top if desired), top with "cheesecake" filling (2 oz FF cream cheese, 2 Tbsp WF marshmallow dip or a little Splenda, 1 Tbsp lemon juice, and 2 Tbsp FF Cool Whip), and then top that with 1/2 a cup of NSA cherry pie filling. Chill for a while until it sets for best taste. :) Approx 157.5 cal and 8.5 g protein. Counts as a fruit and protein (plus a couple freebies). As a dessert, scale down on the cherry pie filling a little and/or reduce the Cool Whip to 1 Tbsp, or you can also half the "cheesecake" mixture.

Cherry Cheesecake w/Graham Cracker Crust

*update* 6. Mini Fruit and Yogurt Parfait: this one I eat often for my mid-day snack, but it's so simple I didn't have it listed here. Just use 1 cup FF yogurt (Dannon Light and Fit Vanilla) w/half a banana (or berries) and 2 Tbsp Kashi Go Lean Crunch. Counts as a fruit and protein serving at approx 156 cal and 9 g protein. If you add anything to the yogurt like WF marshmallow dip, FF Cool Whip, or Splenda, just adjust the cals accordingly.

Mini Fruit and Yogurt Parfait

*update* 7. Deviled Egg: an ideal recipe to spruce up that egg to use as your afternoon protein serving.

1 hard boiled egg
1/2 Tbsp FF Mayo
dash of ground mustard
dash of salt sub
dash of pepper
paprika

Mix the egg yolk with all the ingredients but paprika, then fill in egg and sprinkle paprika on top. Protein serving at 75 cal and 6 g protein. I also had mixed fruit. Total for the snack puictured was 135 cal and 7 g protein.

Deviled egg and Fruit

*update* 8. Strawberry Lemonade Smoothie

1 c FF milk (or 1/2 cup FF milk, 1/2 cup FF vanilla yogurt)
1 c water
2 Tbsp lemon juice
1 serving frozen strawberries
2 Tbsp marshmallow dip
1 Tbsp splenda
crushed ice

Put all ingredients into the blender and blend until smooth. Serve immediately. Approx 136 cal and 10 g protein. You could also make this a Raspberry/Strawberry Lemonade Smoothie by adding 1 Tbsp 0 cal SF raspberry syrup (Torani or Davinci brands).

Dinner: 360-420 cal

1 salad with dressing, or fruit
1 protein, 1 carb, and extras for "entree" (keep carb at 100-120 cal, protein is generally 4 oz lean meat) dinner "entree" averages from 240-300 cal
2 servings of veggies
fat serving-mine is always my low-cal salad dressing

I like to total up my calories for the day, and see how high my protein/calories should be for dinner. I like to bring my calories up to 1100 or so, to save room for dessert. Everyone's protein needs are different. See the calculation method from NS member Cygnet2 at the end of this post. Here are just a few of my dinner recipes. The ones that include a fruit, I am using the fruit instead of having my dinner salad.

1. Sweet and Sour Chicken: I sautee 4 oz of chicken breast in a 0 cal Canola Oil (like Pam) sprayed pan. Then I add in 2 cups (uncooked, so 2 veggie servings) of chopped onions, bell peppers, and mushrooms. After letting that cook a few minutes, add in 60 cal of pineapple (you can get more for the calories if you use fresh, or frozen chunks, instead of canned). Then add in 2 Tbsp Kikkoman sweet and sour sauce (35 cal) and 1 Tbsp low sodium soy sauce (10 cal). Continue to cook until thickened, and serve over 100 cal of brown rice. I like the Boil-in-a-Bag brown rice from WalMart. This makes a huge plate of food, and includes your salad/fruit serving, entree, and 2 veggies all together! When I have fruit for dinner instead of salad, I always make sure to have my low cal dressing with my lunch salad (as my fat). Approx 365 cal and 29 g protein.

Sweet and Sour Chicken

2. BBQ Chicken over Rice: Very similar to sweet and sour chicken. I just use 2 Tbsp of Kraft Carb Well BBQ sauce (15 cal) instead of the sweet/sour sauce and soy sauce. So, it's the chicken, bell peppers, onions, mushrooms, and pineapple cooked up, then add the BBQ sauce and serve over rice. ("entree", veggies, and fruit)

BBQ Chicken over Rice

3. Pepper Chicken Pasta Toss: Cook up 4 oz of chicken in Canola oil sprayed pan, add in bell peppers, onions, and mushrooms again. This time only add spices: garlic powder, basil, and oregano. Cook up 120 cal of whole wheat angel hair pasta (I like Hodgson Mill) and toss the chicken/veggie mixture in the noodles with some ground black pepper. This is really low cal for those days when you might be a little high in calories by dinnertime: approx 290 cal and 30.5 g protein (includes your 2 veggie servings). For comparison sake, the "entree" would be your chicken and noodles (at 230 cal) and the other 60 cal come from your veggies. Have your salad/fruit on the side. (To give credit where credit is due, I found a recipe similar to this when searching the recipe board early last year; sorry I can't remember the user who posted it, but I think it was posted back in 2001 or so...

Pepper Chicken Pasta Toss

4. Meatloaf: There are so many variations of this that I've made, but this is my favorite. Mix 1 lb 96/4 ground beef (can also use lean pork or turkey) with 1 small chopped onion, 1/3 cup egg beaters, 1/2 cup uncooked regular oatmeal, 2/3 cup no-salt added tomato sauce, some garlic powder, onion powder, and 1 tsp liquid smoke (optional). Push it all into a bread loaf pan, and top with 7 Tbsp low-carb ketchup (5 cal per Tbsp), or top it with 1/2 ketchup, 1/2 tomato sauce. Cook at 350 for approximately 65 min. Serving size is 1/4 of recipe (2 out of 8 thick slices) approx 203 cal, 28 grams protein. Serve over 50-100 cal of rice, depending on calories left for the day...Serve with a salad and veggies.
*update* This counts as a dinner entree, but you can also have this for lunch. One slice with 1/2 cup brown rice is a lunch "entree" (approx 176 cal and 16 g protein). For lunch INCLUDING lunch protein serving, eat 2 slices with 1/2 cup rice (approx 278 cal and 30 g protein).

Meatloaf w/Rice

5. Taco Meatloaf: One more variation. Mix 1 lb 96/4 ground beef, 1 chopped onion, 1/2 cup oatmeal, 2 Tbsp taco seasoning mix, 1/3 cup egg beaters, and 4 Tbsp salsa. Push into pan, and top with 6 Tbsp salsa. 1/4 recipe is approx 219 cal, and 29 grams protein. I like to serve this with "Mexican" rice: 50-75 cal brown rice mixed with 1 Tbsp FF sour cream, 1 Tbsp red taco sauce, and 1 1/2 cups diced tomatoes (my veggies for dinner). I also like to mix in 2 Tbsp of FF shredded cheddar cheese and heat for a little while. Great mexican meal! Makes a great dinner entree plus 2 veggies, or lunch entree plus protein plus 2 veggies (in place of salad).

Taco Meatloaf w/Mexican Rice

6. Taco Salad: You can all figure this one out. I cook up 4 oz of 96/4 ground beef with 2 tsp taco seasoning and some water. I cut up a HUGE amount of lettuce (instead of eating my salad) and put it in a large mixing bowl. I top that with 1 1/2 cups diced tomaotes (my veggies), 1/4 cup FF shredded cheddar, 2-3 Tbsp FF sour cream, 1 Tbsp red taco sauce, the taco meat, and crumble up 50-100 cal of a taco shell. I can hardly finish this when I make it!!! This counts as the "entree", veggies, and salad.

Taco Salad

7. Chicken Quesidillas: I cook up 4 oz of chicken in 1-2 Tbsp FF zesty Italian dressing. I use 2 small low-carb whole wheat tortillas (50 cal each). I fill the bottom one up with 1/8th cup FF shredded cheddar, top that with the chicken, some diced tomaotes, and 1 piece of crumbled up Morningstar Farms bacon. Then I top that all with 1/8th cup FF shredded mozzarella. Spray the pan with some no cal butter flavored spray, and slide the quesidilla onto the pan. Then I spritz the top tortilla with some 0 cal Parkay butter spray before flipping. Cook until crispy and cut into slices. Serve with 1-2 Tbsp FF sour cream for dipping. I usually have another serving of veggies on the side, since my tomatoes were not enough for 2 whole servings. A salad should also be served with that too, of course.

Chicken Quesidillas

8. Thin-Crust Pizza: You can make lots of variations on this. I always use 2 whole wheat tortillas as the base (1 large, 1 small), topped with 2 Tbsp each of Hunt's no-added-sugar spaghetti sauce, then 1/8th cup on each of FF shredded mozzarella. Then my toppings vary. Sometimes I use turkey pepperoni, sometimes lean ham and pineapple, sometimes 4 oz 96/4 beef, soy bacon, and onion, sometimes beef with green peppers and onions. Also I like to make a BBQ chicken pizza sometimes by sauteeing my chicken in 1 Tbsp Kraft Carb Well BBQ sauce, putting 3 Tbsp total of the BBQ sauce on the tortillas instead of the spaghetti sauce, and then topping the pizza with the BBQ chicken, bell peppers, onions and pineapple. All of my chicken, veggies, and pineapple won't usually fit, so then I just cook that all up together with 1 more Tbsp BBQ sauce. Mmmmmm!!! One of my favorites. These pizza options are generally your dinner "entree". Add in your veggies and salad/fruit on the side, unless you served a full serving of fruit on the pizza (like with pineapple), or had 2 full servings of veggies on there.
*update* A great base for pizzas I use now is made with the Bisquick Heart Smart mix. I use 1/3 cup mix with 2 Tbsp egg beaters and 1 Tbsp water. Spread immediately into a sprayed 8-9" pie plate and top with sauce and toppings. Bake at 450 for 20 min or until crispy. I usually wait to add the cheese on top until the last few minutes or it gets too crispy (being fat free)...
*update* Another favorite I've been using for a while now is the Flatout Light. When I make a pepperoni pizza on this for example, I will use the Flatout Light, 1/4 cup Hunt's NSA sauce, 1/2 cup FF cheese, and 1 serving Hormel turkey pepperoni. At approx 278 cal and 36.5 g protein, this could count as your dinner "entree", or as a lunch "entree" plus protein. To have this as just a lunch "entree", use 1/4 cup cheese and 1/2 a serving of the pepperoni...

Pepperoni Pizza on Flatout Light

Hawaiian Pizza on Flatout Light

Turkey Pepperoni and Morningstar Farms Sausage Pizza on Bisquick Crust

BBQ Chicken Pizza on Bisquick Crust

*update* 8 A... specific ingredient amounts for Pepperoni Pizza on Bisquick Crust:- here's the simple recipe to make an extra large pepperoni pizza (2 dinner entrees for whole pizza, eat half):

2/3 cup Heart Smart Bisquick
1/4 cup egg beaters
2-3 Tbsp water
1/2 cup Hunt's NSA spaghetti sauce
2/3 cup FF shredded cheese (mozzarella, or mix of mozz and cheddar)
26 slices Hormel turkey pepperoni

Mix together Bisquick, egg beaters, and water. Quickly spread onto a LARGE sprayed pizza pan (or into a large sprayed cake pan). "Dough" will be very very thin and you can spread it as thin as you'd like. Spread sauce over the crust with the back of a spoon, then top with 1/2 the cheese and all the pepperoni. Bake at 450 for approx 20-22 min (depending on desired crispness). Add the remaining cheese and bake for 2-3 more min until cheese is melted.

Makes 2 dinner entrees (or lunch entree plus protein) at approx 293 cal and 25.5 g protein each. Eat half the pizza for dinner with your salad/fruit and your veggies.

For different pizzas use different toppings. For example a Hawaiian pizza on the same crust, with the same sauce and cheese amounts:

2 servings Oscar Mayer lean deli ham (45 cal) in place of the pepperoni
2 servings pineapple for your fruit serving

That would count as a dinner entree plus fruit when eating half the pizza. Approx 337 cal and 28.5 g protein for Hawaiian version; just add your 2 veggies to complete your dinner.

Pic of Bisquick crust, then pepperoni pizza version:

Pepperoni Pizza

9. Fajitas: Sautee 4 oz of chicken strips up with 1-2 tsp of fajita seasoning mixed with water, some bell peppers, and onions. Then put into a couple tortillas with FF sour cream, FF cheese, lettuce, tomato, etc. All the "usual" low-cal fixin's... Add in your salad/fruit and enough veggies on the side to equal 2 veggie servings.

10. Chicken Pasta Parmesan: I take a 4 oz chicken breast and dip both sides in a teeny bit of Italian bread crumbs (it doesn't take much to coat each side). Then I spray a pan with some 0 cal spray, and cook on top of the stove until browned on each side. Then cook at 350 degrees for another 10 min or so until cooked through. Top the chicken in the oven with 1/4 cup no-added sugar spaghetti sauce and 1/8th-1/4 cup FF shredded mozzarella. Cook a little longer until bubbly and melted. Serve over 100 cal of whole wheat angel hair pasta, or make a chicken parm sandwich on a hamburger bun. Serve with salad or fruit and veggies.
*update* The 1/4 cup sauce is a little much to fit on the chicken, so here is what I do now: I use 1/2 a cup of sauce and 1/4 cup of FF cheese. Heat the sauce, then spoon some over the chicken and top with as much of the cheese as desired. After the noodles are done boiling, place them in the bottom of a glass pie plate, top with the leftover sauce and cheese on top of that. Heat until the cheese melts and then serve the chicken parm on top. Delish! approx 300 cal and 37.5 g protein with my ingredients. For lunch, serve this as your "entree" and protein and add a salad; for dinner, just add your veggies and salad/fruit.

Chicken Pasta Parm

Chicken Parm Sandwich for lunch with salad

11. BBQ Mushroom Swiss Burger/Chicken Sandwich: EASY! Cook up a 4 oz super lean burger or chicken breast on the grill with 1-2 Tbsp Carb Well BBQ sauce. While it's cooking, sautee up some mushrooms and onions in a butter sprayed (Pam) pan, and spritz with some 0 cal Parkay butter spray and sprinkle on some onion/garlic powder. Bring burger/chicken in, and place in same pan. Top it with the onions and mushrooms and put a slice of FF Swiss cheese over it all. Cover the pan with a lid until the cheese melts. Put on your bun with lettuce/tomato/onion- whatever you prefer. Serve with salad/fruit and a few more veggies.

BBQ Mushroom Swiss Burger/Chicken Sandwich

12. Chili Cheese Burrito: I made this last night when my husband was having a full fat/cal Chili Cheese Dip with Fritos to dip in it. I warmed up 2 oz of FF cream cheese, spread it on a whole wheat tortilla (large, 80 cal), then topped it with 1/4 cup FF cheddar cheese and 1/2 cup Hormel FF turkey chili. I wrapped it up like a burrito. It was delicious, though maybe a little high in sodium. I just drank lots of water. It was worth it. I also had some green beans and fruit.

Chili Cheese Burrito

13. Chinese Beef Fried Rice: Another recipe I adapted when I was making a much fatter/higher calorie version for the family. Use 4 oz 96/4 ground beef or super lean pork. Scramble up 1/4 cup egg beaters. Cut up 6 slices lean ham (1 serving Oscar Mayer ham-45 cal) Chop up 2 servings of frozen cooked carrots into little pieces. Also chop up 1/8th cup of green onion (long ones). Fry up the meat with the green onions, then add in 1 Tbsp low-sodium soy sauce and 1/2 Tbsp teriyaki, some onion powder, and garlic powder. Then add in 1/2 cup cooked brown rice (works best if it's chilled). Also, make sure your pan is sprayed well with no-cal spray. Add in all the rest of the ingredients (egg, ham, and carrots) and stir-fry on med-high heat until really hot. When I made this, it came to 372 cal, and 44.5 grams of protein. My salad was 40 cal with the 20 cal dressing I used, so total for dinner was 412 cal.

Chinese Beef Fried Rice

14. Crispy Mexican Refried Beans/Chicken and Cheese Wrap: Take 1 large low carb whole wheat tortilla, and spread 1/4 cup warmed FF refried beans down the center. Sautee 4 oz of chicken breast with 2 tsp taco seasoning, and some water. Toss the chicken on top of the refried beans, then add 1/4 cup FF shredded cheddar cheese, and some diced tomatoes (1 small/medium). Wrap the sides of the tortilla up around the top as best you can, and pin down with toothpicks. Heat in oven at 450 degrees until browned and crispy (a few min). With all of my brands, this came out to be approx 317-325 calories, and 44.5 grams of protein. This counts as a dinner entree, and 1 of your 2 veggie servings. Get in a salad or fruit, and 1 more veggie, and you're set. (Make sure to get in your fat serving somewhere during the day too)... If you're having this for lunch, just count the tomatoes as your salad and the rest of it is your lunch "entree" plus protein. If you'd like to lower the cals and have a salad with lunch as well, just use 3 oz chicken and 1/8 cup FF cheese.

The ingredients I use in the Mexican Refried Beans Wrap (if you use different ingredient brands, be sure to do the calorie calculations on your own as different brands vary greatly)

Mexican Refried Beans Wrap before wrapping and baking

Mexican Refried Beans Wrap

15. Fajita Chicken Skillet Melt: This is my new favorite dinner, and it is SO filling! Mix 2 tsp fajita seasoning with 2/3 cup water. Chop up 2 cups worth of bell peppers (as many colors as desired) and onions. Marinate the veggies and 4 oz. of chicken pieces in the fajita seasoning mix for a few minutes. Chop up 3/4 cup of tomatoes. Sautee the chicken, peppers, and onions in the fajita mixture until chicken is cooked through. Add in the tomatoes, 1/2 cup cooked brown rice, 2 Tbsp FF sour cream, and 1 Tbsp red taco sauce. Mix all together until tomatoes are heated through. Place all on a plate and top with 1/4 cup FF shredded cheddar cheese. Heat for 45 seconds or so in microwave until melted (or you could just put the cheese on the fajita mixture in the skillet until melted). Enjoy with a salad or fruit and your dinner is served! :) Approximately 349 cal and 39 g protein.

Fajita Chicken Skillet Melt

*update* 16. Chicken (or beef) Stroganoff: Fry up 4 oz chicken breast pieces in 0 cal Canola-Oil sprayed pan. Add in 1 12/ cups of chopped mushrooms and 1/2 cup of onions and cook until softened. Then add in 1/4 cup FF cream of mushroom soup (not diluted) and 1 Tbsp FF sour cream and a little garlic powder and pepper if desired. Cook until thickened and serve over/mix with 1 oz cooked egg noodles. (I use Ronzoni Healthy Style whole wheat extra-wide noodles). You could also serve this over 100 cal of brown rice instead of the noodles. It's pretty low cal, so I usually make this with 5 oz of chicken instead of 4. With 5 oz of the chicken (and using my ingredient brands) it is approx 334.5 cal and 36 g protein. Just add in your salad or fruit and you're good to go (the mushrooms and onions are your veggies). If you use this as a lunch, count the veggies as your lunch salad, and use 5 oz chicken if you want this to include your extra lunch protein.
*update* I've also made this as a beef stroganoff. Just sub 4 oz of 96/4 ground beef for the chicken in the recipe. Comes out to be approx 327 cal and 34 g protein (dinner entree plus 2 veggies).

Beef Stroganoff

Chicken Stroganoff

*update* 17. "Breaded" Chicken Bacon Ranch Sandwich: this one is SOOOOO good! Dip a 4 oz chicken breast in some regular bread crumbs and fry in a pan and bake in the oven like the chicken pasta parmesan chicken. Then use a low-cal bun 80 cal) and spread with 1 Tbsp FF ranch dressing (I use Hidden Valley Ranch FF bacon ranch flavor). Add on some lettuce and tomato and 1-2 slices 95% FF turkey bacon (Jennie-O is 20 cal each). Throw the chicken in there and mow down. To die for! For dinner, serve veggies and salad/fruit on the side. If used for lunch, count as your lunch "entree" and protein, so just add a salad... You could also use a 5 oz piece of chicken if only using 1 slice bacon. This makes a HUGE sandwich! Approx 260 cal and 30.5 g protein with 1 slice Jennie-O 20 cal bacon and 4 oz chicken.
*update* You can also make this as a Chicken/Bacon/Ranch Wrap. Just "bread" 4 oz of chicken pieces with the bread crumbs and brown in a pan and then bake for another 5-10 min until cooked through. Toss them in a large La Tortilla Factory tortilla with some lettuce, tomato, 1 slice turkey bacon (Jennie-O 95% FF), and 1 Tbsp of the bacon ranch dressing. Counts as your lunch "entree" plus protein, or dinner "entree" at approx 285 cal and 37.5 g protein.

"Breaded" Chicken Bacon Ranch Sandwich

Chicken Bacon Ranch Wrap

*update* 18. Chinese Eggrolls: I just cooked up 3 oz (not 4) 96/4 super lean ground beef with 2 Tbsp chopped GREEN onion, then added in 1/4 cup shredded carrots,1/2 cup shredded cabbage, 1/2 Tbsp of low-sodium soy sauce and 1/2 Tbsp of teriyaki sauce. I sprinkled it all with a little garlic and onion powder and cooked for about 5 min until the cabbage was cooked down. Take 2 egg roll skins and dip one side of each in a little bit of egg beaters to coat it, then place face down on a plate and add half the beef filling to each and roll up (a little tricky since there is SO much filling). Place on a sprayed pan and cook at 375 for 20 min or until golden. Serve with some sweet and sour sauce if desired (I mixed 1 Tbsp Kikkoman sweet and sour sauce with 1/2 Tbsp low-sodium soy sauce). The sauce with my brands came to 23 cal, and the 2 egg rolls are approx 252.5 cal and 25 g protein (a great dinner entree). Eat your veggies and salad/fruit on the side (make sure to get in your fat serving somewhere too).

Chinese Eggrolls

*update* 19. Easy BBQ bacon cheeseburger: Grill a 4 oz super lean beef patty with 1 Tbsp Carb Well BBQ sauce, melt 1 slice FF cheese on top, then serve on low-cal bun with 1 slice Jennie-O 95% FF turkey bacon, lettuce and tomato, and maybe a little FF mayo or low-carb ketchup (or more low carb BBQ sauce). Approx 278 cal and 36 g protein. Works as dinner "entree" or lunch "entree" plus protein.

Easy BBQ Bacon Cheeseburger

*update* 20. Chicken Enchiladas: the following is for 1 serving; adjust recipe as needed for multiple servings. Mix 2 tsp enchilada mix (McCormick brand in packet), 3 Tbsp water, and 2 Tbsp no-salt-added canned tomato sauce (Hunt's is 15 cal for 1/4 cup) in a small pan and heat until boiling. Add 1/8 cup FF cheddar cheese and stir in until melted. Cook it all a min or so more until thickened. Use a pastry brush to coat one side of a large tortilla (La Tortilla Factory 80 cal) with a little of the sauce. Place the tortilla sauce-side down in a sprayed baking dish and fill with the chicken filling (4 oz chicken sauteed with 1/4 cup diced onion, and then mixed with the rest of the enchilada sauce). Roll up tightly and place seam side down. Top with 1/8 cup FF cheddar cheese. (Just use 1/4 cup cheese total and mix half into the sauce and put the other half on top). Bake at 350 for 10 min. Enjoy! Counts as lunch "entree" plus protein, or dinner "entree", approx 273.5 cal and 41 g protein.
***For 4 servings use 4 large tortillas and... Sauce: 8 tsp dry enchilada mix (or 2 2/3 Tbsp), 1/2 cup tomato sauce, 3/4 cup water, and 1/2 cup FF cheese. Filling: 1 lb chicken pieces, 1 cup diced onion, and sauce remaining after coating tortillas. Roll up and top with 1/2 cup more of FF cheese spread evenly over the 4 enchiladas.

Chicken Enchilada with filling, before rolling

Chicken Enchiladas

*update* 21. Chicken and Tomato Rotini Pasta
4 oz chicken, diced
1/2 cup bell peppers, chopped
1/2 cup onions, chopped
1/2 cup mushrooms, chopped
1/2 cup canned diced tomatoes (Del Monte 25 cal per 1/2 cup)
120 cal of Ronzoni Healthy Harvest whole wheat rotini noodles (about 37 grams)

Sautee the chicken pieces in a Canola Oil sprayed pan, add in bell peppers and onions and cook for 2-3 min. Add in mushrooms and tomatoes (with juice) and let simmer for 2-3 min. Add in cooked rotini noodles and 1/2 cup water, stir in some garlic powder, onion powder, oregano, and black pepper and continue to let simmer for 10 min. Counts as dinner "entree" and both veggies. Approx 311 cal and 30.5 g protein.

Chicken and Tomato Rotini Pasta

*update* 22. Chicken Pasta Carbonara- simply great, low-fat that tastes like full-fat, recipe. Counts as dinner entree plus 2 veggies. Add in your salad or fruit and fat serving for dinner. Enjoy!

4 oz boneless/skinless chicken breast (cut into small pieces)
1 oz whole wheat pasta (I used Ronzoni Healthy Harvest, thin spaghetti, 90 cal)
1/4 cup green onion (chopped)
1 1/2 cup mushrooms (chopped)
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
2 Tbsp egg beaters (room temp)
2 Tbsp FF half and half (room temp)
2 Tbsp reduced fat parmesan cheese (generic, 20 cal per Tbsp)
1/8 tsp garlic
1/4 tsp parsley
1/8 tsp salt
1/8 tsp pepper (optional per taste)

Let the egg beaters and half and half sit out for 2-3 hours before cooking. They need to be at room temp for this recipe. Start water for pasta heating. Sautee chicken pieces in Canola Oil SPRAYED pan (0 cal spray). While chicken is cooking, add pasta to the water and boil for 5 min, no longer. Cook bacon slice for 1:20 min in microwave, between 2 paper towels. Once chicken is golden add mushrooms, onions, and bacon. Cook for 2-3 min until veggies are soft. Beat egg beaters and half + half together in separate bowl. Add parmesan cheese and all other spices. Beat well. Turn off the heat under your pan. Drain cooked pasta and add to pan. Mix together chicken, veggies, and pasta... then pour in egg mixture and toss together until well coated and thick. Serve immediately. Counts as your dinner entree plus 2 veggie servings, approx 327 cal, 4 g fat, and 38.5 g protein.

Chicken Pasta Carbonara

*update* 23. Chicken Pasta Alfredo

1 oz whole wheat pasta (I used Ronzoni Healthy Harvest thin spaghetti- 90 cal)
1/4 cup FF half and half
1/2 oz FF cream cheese
1 Tbsp Promise FF butter spread (5 cal)
1 Tbsp reduced fat parmesan cheese (Walmart generic is 20 cal)
1/8 tsp garlic powder
dash of pepper
4 oz boneless, skinless chicken breast (small pieces)

Boil water for pasta. Heat half and half, cream cheese, and butter on low-medium heat until all is melted; add pasta to boiling water for 7 min, let sauce simmer on low while pasta is cooking (stirring occasionally). While sauce is simmering and pasta is cooking, fry up the chicken pieces in a pan sprayed with 0 cal Canola Oil spray. Drain cooked pasta; stir in parmesan cheese and sprinkle in some pepper if desired into the cream sauce. Combine well with a wire whisk until no lumps remain and sauce has thickened (doesn't take long). Mix noodles and sauce together, plate them, and add chicken.

At approx 280 cal, 2.5 g fat, and 31.5 g protein, this will count as your lunch entree plus protein, or a dinner entree.

To have as just the lunch entree, eat just the pasta and alfredo sauce and don't add the chicken. Approx 170 cal, 1.5 g fat, and 8.5 g protein.

Chicken Pasta Alfredo

*update* 24. Mexican Beef Quesidilla- we call this one a "Taco-dilla" around here. LOL.

1 whole grain low-cal tortilla (I use La Tortilla Factory, 100 cal)
3 oz 96/4 ground beef
2 tsp taco seasoning (I use McCormick mild, 20 cal)
1/4 cup FF shredded cheddar cheese
1/4 cup diced tomato
1-2 Tbsp FF sour cream (optional)
1 Tbsp red taco sauce or salsa (optional)

Cook up 3 oz of 96/4 ground beef and then stir in 1/4 cup water and 2 tsp taco seasining mix; let simmer until thickened. Chop up 1/4 cup tomato. Pre-heat skillet or frying pan and spray with 0 cal butter cooking spray. Lay tortilla down in the pan and add half the cheese to the bottom, then top with the taco meat and tomatoes, then the rest of the cheese. Cook for 2-3 min until golden brown on the bottom then fold in half in pan. You can cook a while longer on each side if you want it even more crispy. Place on plate and cut into 4 pieces. Serve this with 1-2 Tbsp FF sour cream and 1 Tbsp red taco sauce or salsa if desired. You could also just add the salsa or taco sauce into the quesidilla while cooking. If you like your Mexican food with a little "zing" or spiciness, the taco sauce or salsa are important. I wouldn't eat mine without it. :)

This counts as a lunch entree plus protein, or dinner entree. Approx 291 cal and 37 g protein with 1 Tbsp sour cream and 1 Tbsp taco sauce. Without those it would be approx 271 cal and 36 g protein. I buy my La Tortilla Factory tortillas at Safeway. If you can't find those particluar ones, you can also use their regular large whole wheat ones which are 80 cal each. You could also make this with a Flatout Light (90 cal) or a Multi-Grain Flatout (100 cal). Any of those would work.

Mexican Beef Quesidilla

*update* 25. Zuppa Toscana Soup- This is my healthy version of Olive Garden's Zuppa Toscana Soup (a combination of sausage, bacon, and potatoes). I've made a full-fat version of this for the last 7 years that my family all craves, but they loved this one just as much when I made it NS friendly last week, so now I can go back to making this meal more often for us all.

1/4 cup diced onion
1/2 tsp minced garlic
1 1/2 cups chicken broth
1/2 cup water
1 medium potato
2 slices turkey bacon (Jennie-O 95% FF, 20 cal each)
1 Morningstar Farms sausage patty (frozen)
1/4 cup kale
2 Tbsp FF half and half

Cook onions in pan until they start getting clear; add minced garlic and cook for 1-2 min longer. Pour in chicken broth and water and bring to a boil. Scrub potato well, then chop into bite-size pieces (leaving skin on). Add into boiling broth. Boil for 10-15 min until potato is getting tender. While boiling: chop up well-washed kale (don't use center stem). Microwave bacon in between 2 paper towels for 1 min on each side; crumble. Heat sausage patty for 30-40 seconds in microwave; cut into small pieces. After potatoes are almost tender stir in 2 Tbsp FF half and half, then add kale, bacon, and sausage. Simmer for 4 more min then serve hot.

Counts as a lunch entree plus protein or dinner entree (approx 295 cal, 4.25 g fat, and 25.5 g protein).

***My non low-GI "disclaimer"- I do know that potatoes aren't low GI (though red potatoes are better, but I used white in this recipe). I figure since NS still sells bacon and cheddar mashers and the Classic Cheesy Homestyle potatoes w/broccoli, that having a regular potato isn't completely off limits. Personally, I would limit this type of meal though to 1-2 times per week.***

This makes a HUGE bowl of soup:

Zuppa Toscana

*update* 26. Beef Stew- this one takes a little longer to cook if you want it to be nice and tender, but if good solid home-cookin's your thing, this one hits the spot. This beef stew reminds me of coming home when I was a kid for Sunday dinner, and smelling this aroma wafting through my whole house. Thanks Mom! :)

Beef Stew (makes 4 servings)

12 oz beef (beef shank cross cut, 180 cal, 11 g fat, and 22 g protein for 4 oz)
1 cup diced onion
1 tsp minced garlic
3 cups water
1/4 cup low-sodium soy sauce
4 medium potatoes
4 cups sliced carrots
3 cups water
1 Tbsp corn starch mixed with 1/2 cup water

Chop up 1 cup onion. Trim off all the excess fat from your beef and cube it into small pieces. Heat a deep frying pan up, spray with cooking spray, and cook onions and beef with the minced garlic until the beef is browned. Pour in 3 cups water and 1/4 cup soy sauce. Bring to a boil, cover and simmer on low for 1-2 hours (the longer the more tender it will be- I did 1 hr and it came out fine). Slice up your carrots on the diagonal and peel your potatoes, then cube them into 1 inch squares. When beef is done simmering add the carrots and potatoes and enough water to almost cover them in the pan (I used 3 cups). Cover again and simmer for 20-30 min until carrots and potatoes are tender. Remove lid and add cornstach mixture to thicken the sauce. Cook until thickened. Season with salt substitute and black pepper if desired. Serves 4.

Counts 1/4th of recipe as a dinner entree plus 1 veggie serving at approx 324 cal, 7.5 g fat, and 23.5 g protein. Can also be used as a lunch if you count it as your entire lunch (entree, protein, and veggie in place of a salad). For dinner serve with 1 side of veggies and your salad or fruit. Enjoy!

Note: this is not low GI. You may use red potatoes if you would like it to be a bit lower, but the NS version lists just "potatoes" as well in their ingredient list, so I think it's alright.

Boiling in pan, all 4 servings:

One serving on a dinner plate:

Beef Stew

*update* 27. Baked Fire Sticks- a spicy combination of chicken, sausage, bacon, tomatoes, cheese, and jalapenos wrapped in a tomato basil wrap, topped with parmesan cheese and baked until crispy. This is my low-cal, lower-fat version of the "Dynamite Sticks" appetizer from Johhny Carino's restaurant. One "stick" counts as a dinner entree or lunch entree plus protein. Makes 4 servings:

4 La Tortilla Factory Tomato Basil Wraps (or Flatout Light- Sundried Tomato)
1/4-1/2 cup egg beaters or egg whites
8 oz chicken breast (boneless, skinless, cut into small pieces)
2 Tbsp FF Zesty Italian dressing (optional)
4 slices turkey bacon (Jennie-O 95% FF, 20 cal each)
2 Morningstar Farms sausage patties
2 oz shredded Asiago cheese (or 1 cup FF shredded mozzarella)
1 cup diced tomatoes
3-4 Tbsp jalapeno peppers (optional, I bought canned)
4 tsp reduced fat parmesan cheese
FF ranch dressing or Hunt's no-sugar-added spaghetti sauce (optional for dipping)

Pre-heat oven to 375 degrees. Cut up chicken into small pieces and sautee in a pan with Italian dressing until golden. Microwave bacon between 2 paper towels for approx 1:30 min per side, or until very crispy, then crumble. Microwave frozen sausage patties for 1:30 min, then dice into small pieces. Pour the egg whites or egg beaters onto a dinner plate and drag the bottom of one tortilla through it. Place tortilla wet side down on a clean plate and top with 1/8th of the total cheese (1/4 oz Asiago, or 1/8th cup FF mozzarella) across the middle of the tortilla. Add 1/4 of the total cooked chicken, 1 slice crumbled bacon, 1/2 sausage patty, and 1/4 cup diced tomatoes on top of the cheese. Top with a few jalapeno slices if you like it spicy, then add 1/8th more cheese to the top. Carefully roll as tightly as possible, keeping the food from falling out the ends. Place seam side down on a very well sprayed baking sheet. Repeat process for the remaining tortillas. Once all 4 are wrapped and on pan, sprinkle each with 1 tsp parmesan cheese. Bake for 10-15 min or until crispy. Serve each with a side of 1 Tbsp FF ranch dressing (approx 25 cals) or 1/4 cup heated spaghetti sauce (approx 17 cal). Calorie totals are without the sides for dipping.

Counts as a dinner entree, or lunch entree plus protein.
With 1/2 oz Asiago cheese per wrap: approx 286 cal, 10.5 g fat, and 32.5 g protein.
With 1/4 cup FF mozz cheese per wrap: approx 281 cal, 6.5 g fat, and 38 g protein.
Personally, I like it either way and don't think the Asiago cheese is worth the extra fat.

Tomato Basil Tortillas:

Before baking:

With Ranch dip on the side:

Baked Fire Sticks

*update* 28. Pastry Pocket (Pepperoni Pizza, Shredded BBQ Chicken, BBQ Chicken/Pineapple Pizza)

Pastry Dough:
1/4 rounded tsp Rapid Rise yeast
3/8 tsp Splenda
2 Tbsp warm water
1 tsp olive oil
1/8 tsp salt
1/4 cup + 1 Tbsp all-purpose flour

1 tsp egg beaters (for brushing on outside of pastry pocket)

Pre-heat oven to 425 degrees. 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 (see below). 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 6x9". Fill with filling of choice (see below), 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 pocket with 1 tsp egg beaters, and then bake at 425 for 10-15 min or until golden. Enjoy! Counts as a lunch entree plus protein or a dinner entree, and optional fat serving. Since the pastry includes 1 tsp oil, you may count this as your fat serving for the day if desired, though the calorie totals for each pocket do not require that. Nutritional stats vary per fillings used. See below:

Pepperoni Pizza Filling:
3 Tbsp Hunt's no-sugar-added spaghetti sauce
3 Tbsp FF shredded mozzarella cheese
1 serving Hormel turkey pepperoni

Spoon 1/2 the sauce onto the pastry dough, in the center of the rectangle, and keep it away from the edges. Top that with 1/2 the pepperoni slices, then 1/2 the cheese. Spoon over that the remaining sauce, then layer on the rest of the pepperoni and cheese. Seal pocket as described and bake according to directions. Approx 293 cal, 8.5 g fat, and 19 g protein.

Shredded BBQ Chicken Filling:
4 oz boneless, skinless chicken breast, cut into strips
2 Tbsp BBQ sauce (Carb Well or KC Masterpiece low-cal Blend)
1/2 Tbsp low cal ketchup (Heinz One Carb is good)
1/2 tsp yellow mustard

Poach the chicken strips in boiling water for 10 min, or until cooked through. Shred chicken by hand, and then mix with the BBQ sauce, kethcup, and mustard. Place filling in middle of pastry dough, seal the pocket, and bake according to directions. Approx 293 cal, 5.5 g fat, and 26 g protein.

Beef/Bacon/Onion Pizza Filling:
2 Tbsp Hunt's NSA spaghetti sauce
2 oz cooked 96/4 lean ground beef
1/4 cup diced onion
1 slice turkey bacon (Jennie-O 95% FF, 20 cal)
2 Tbsp FF shredded mozzarella cheese

Fry up the ground beef, season with pepper if desired. Microwave bacon between 2 paper towels for 1:20 min, or until crispy. Chop onion. Stir together sauce, beef, onion, and bacon and place in center of pastry dough. Top with cheese, seal, and bake according to directions. Approx 299 cal, 7 g fat, and 23 g protein.

BBQ Chicken/Pineapple Pizza Filling:
3 oz boneless, skinless chicken breast, cut into pieces
1/4 cup diced bell peppers
2 Tbsp diced onions
2 Tbsp Hunt's NSA spaghetti sauce
1 Tbsp low cal BBQ sauce
30 cal pineapple chunks
2 Tbsp FF shredded mozzarella cheese

Fry up the chicken pieces in a sprayed pan. Dice onions and bell peppers. Mix together the spaghetti sauce and BBQ sauce and stir in the chicken and veggies. Place mixture on center of pastry dough, top with pineapple chunks (defrosted frozen ones or canned), and then add cheese. Seal dough and bake according to directions. Approx 331 cal, 5.5 g fat, and 26 g protein. This one has fruit in it, so it counts as your lunch entree + protein + 1/2 fruit serving (and optional fat), or a dinner entree + 1/2 fruit serving and optional fat serving. If used for dinner, serve this with 1 1/2 - 2 veggie servings and 1/2 fruit serving.

Pepperoni Pizza Pastry Pocket before sealing:

Before baking:

Pizza Pastry Pocket, on dinner plate:

Shredded BBQ Chicken Pastry Pocket, before sealing:

After baking:

Shredded BBQ Chicken Pastry Pocket

Beef/Bacon/Onion Pastry Pocket, before sealing:

Beef/Bacon/Onion Pastry Pocket:

BBQ Chicken/Pineapple Pastry Pocket, before sealing:

BBQ Chicken/Pineapple Pastry Pocket:

Pastry Pockets

*update* 29. Upside-down Pizza

2 cups Hunt's no-added-sugar spaghetti sauce (divided)
12 oz 96/4 super lean ground beef
1 cup FF mozzarella cheese
3/4 cup Heart Smart Bisquick
1/3 cup + 1 Tbsp FF milk
3 Tbsp egg beaters

*optional for pepperoni and hamburger version*
8 oz 96/4 super lean ground beef (in place of the 12 oz)
2 servings Hormel turkey pepperoni (diced)

Pre-heat oven to 400 degress (425 for high altitude). Fry up the ground beef and season with a little black pepper if desired (no salt needed). Stir together pepperoni pieces and ground beef, if making the pepperoni version. Spray the inside of an 8x8 square baking dish. Pour 1 cup spaghetti sauce in the bottom of the dish. Spoon on ground beef or beef/pepperoni mixture on top of the sauce. Pour 1 more cup sauce over the top of the meat. Top with 1 cup FF mozzarella. Mix together the Bisquick, milk, and egg beaters and pour evenly on top of the cheese. Bake for 25-30 min, or until golden brown. Serves 4.

1/4th hamburger pizza recipe= lunch entree plus protein, or dinner entree; approx 270 cal, 4.4 g fat, and 31.5 g protein

1/4th pepperoni/hamburger pizza= lunch entree plus protein, or dinner entree; approx 277 cal, 5.4 g fat, and 30 g protein.

Upside-down Hamburger Pizza, 4 servings:

One piece removed:

One serving:

Upside-down Pizza

*update* 30. Fried Chicken w/Mashed Potatoes and Cream Gravy

For fried chicken:
1 Tbsp flour
1/8 tsp salt
1/8 tsp paprika
1/16 tsp pepper
4 oz chicken breast, boneless skinless

For mashed potatoes:
medium potato (regular or red or sweet)
1 tsp FF Promise spread or 0 cal butter spray
1 Tbsp FF milk

For gravy:
2 Tbsp FF evaporated milk (or regular FF)
2 Tbsp low sodium FF chicken broth

Stir together flour, salt, pepper, and paprika on a plate. Dip both sides of chicken breast in the flour mixture and place in a hot, sprayed, frying pan. Cook for approx 10 min, turning to brown both sides. Reduce heat, cover, and let cook for 20 min. Peel potato and chop into 1 inch cubes. Boil water in a small pan for the potatoes and then cook them for 10-15 min, or until soft enough to mash. Combine the remaining flour mixture with the evaporated milk and chicken broth for the gravy in a small pan. Uncover the chicken after the 20 min and continue to turn and cook for a few more min if any pink remains. Mash the potatoes by hand or with a blender by combining them with the butter spread/spray and milk. Heat the gravy for 1-2 min right before serving food. Cook until it thickens; stir constantly. It will thicken fast. Pour the gravy over the chicken and mashed potatoes and enjoy.

Whole recipe= dinner entree, or lunch entree + protein, approx 269 cal, 1 g fat, and 29.5 g protein.

*note* This is not a low GI recipe if you are using the white potato. It has not affected my weight loss at all to eat a potato like this on occasion, but everyone's different. If you would like the meal to be lower GI, use a red potato, or skip the mashing altogether and just serve a baked sweet potato on the side instead, and use all the gravy on the chicken.

*tip* The gravy made this way is a bit spicy. If you would like to reduce the pepper or paprika for a more mild gravy, feel free.

Fried Chicken, Mashed Potatoes, and Cream Gravy

*update* 31. Crispy Mexican Layered Roll-up

Pastry Dough:
1/4 tsp Rapid Rise yeast
1/4 tsp Splenda
1 1/2 Tbsp warm water
1/2 tsp olive oil
less than 1/8 tsp salt
3 3/4 Tbsp enriched all-purpose flour

Filling:
3 oz super lean 96/4 ground beef
1 1/2 tsp taco seasoning (from packet)
1/4 cup water
2 Tbsp salsa
2 Tbsp FF shredded cheddar cheese

1 tsp egg beaters (to brush on outside)
2 Tbsp FF sour cream (optional, to serve on the side)
1/2 Tbsp red taco sauce (optional, on the side)

Pre-heat oven to 425 degrees. Stir together yeast, Splenda, and warm water until yeast is dissolved. Stir in oil and salt, then add flour and stir/blend with fork until well blended. Knead a few times with hands (sprayed with cooking spray if needed) until no lumps remain. Cover and let sit in warm area for 10 min. Cook up the ground beef in a frying pan, then stir in taco seasoning and 1/4 cup water and simmer until thickened. Press dough flat into a thin rectangle on a sprayed baking sheet, as big as you can get it without making holes in the dough. Spread taco meat onto dough, keeping 1 inch away from edges. Top with the salsa and cheese, Carefully roll tightly from one end to the other, leaving the seam face down. Brush with the egg beaters and bake for 10-13 min until golden brown and crispy. Some mixture may ooze out. Serve with 2 Tbsp FF sour cream and taco sauce if desired (stats include both).

1 Mexican Roll-up= lunch entree + protein, or dinner entree; approx 280 cal, 5 g fat, and 28 g protein. Subtract 20 cal and 2 g protein of not using the sour cream. Subtract 5 cal if not using any taco sauce.

Dough after spreading:

With toppings:

After rolling:

After baking, on dinner plate:

Mmmm, spicy :)

Crispy Mexican Layered Roll-up

Dessert: 100-130 calories

This is a bit of a controversial subject with those who do and do not use the NS food. The NS desserts have a LOT of protein added into them. This is good for you. I try to follow this rule for my dessert selection: If I am close to my 90 grams of protein for the day (see end of post for necessary grams of protein) , I treat myself with a lower protein dessert. If I am still low on protein for the day, I have an NS dessert (some left still), or a higher protein home-made dessert.

1. Cheesecake on Graham Cracker: This is what I make when I need more protein. I mix 2 oz of FF cream cheese with 1 tsp Splenda and 1 tsp lemon juice. Then I fold in 2 Tbsp FF whipped cream. I "serve" this on top of 1 sheet (split into 2) low fat cinnamon graham cracker (total cal 135, 9 grams of protein)

2. Desserts I buy from the store: This is what I use when my protein is high enough.

2a. Healthy Choice Sorbet and Cream Bars (90 cal, 10 cal from fat, 1 g protein)

2b. Blue Bunny Sweet Freedom no added sugar Krunch Lites (90 cal, 60 from fat- whoa, guess I didn't look so close on this one LOL, 2 g protein)

2c. No Pudge Giant Strawberry Shortcake ice cream bar (110 cal, 15 from fat, and 3 grams protein)

2d. Weight Watchers Smart Ones Giant Cookies and Cream Ice Cream Bar (120 cal, 20 from fat, 3 g protein)

2e. My new FAVORITE!!! Blue Bunny (Fat Free No Added Sugar) Caramel Toffee Crunch Ice Cream (1/2 cup serving: 90 cal, 0 fat, 3 g protein)

FF NSA Ice Cream Cone

*update* 2f. No Pudge FF giant fudge bars. Use TWO for dessert. At only 60 cal and 5 grams protein (and fat free) these are a great dessert, or use one for a little extra protein serving at lunch. It's pretty close to 7 grams, right? LOL, it works great on those days when you REALLY need a dessert after your lunch entree and a yogurt isn't gonna cut it. :)

*update* 3. Half servings of breakfast recipes (muffins, apple oatmeal cake, raisin/apple cinnamon roll cake, strawberry/apple bake, french apple pie, etc)- there are several entire breakfast recipes (recipes that make a complete breakfast of entree, fruit and protein) that can be used as a dessert if you use a half serving of the recipe. It will list in most of the recipes where this is acceptable. Most of them will have at least 7 g protein still when using a half serving, so as a dessert that's great)! Check them out if you want.

*update* 4. Fruit Crisp (apple or strawberry) This is listed in the breakfast section also, as it counts as a breakfast entree plus protein, but it can also be a dessert plus fruit serving (saved fruit from dinner). See recipe under breakfasts.

Apple Crisp

*update* 5. Cinnastix w/Icing

Dough:
3 Tbsp Heart Smart Bisquick
1 Tbsp egg beaters
1/2 Tbsp water

Cinnamon Sugar for topping:
1 1/2 Tbsp Splenda
1/2 tsp cinnamon

1/2 Tbsp Promise FF butter spread (melted for 10 sec in microwave)
Parkay butter spray

Icing:
2 Tbsp Splenda
3/4 tsp or 1/2 Tbsp FF milk of FF half & half
1/2 Tbsp Promise FF butter spread
1/8 tsp vanilla

Pre-heat oven to 375. Mix together Bisquick, egg beaters, and water for dough and spread immediately on a sprayed baking sheet or into a single-serve container. Then spread on the melted butter with a pastry brush or spoon. Top with the cinnamon/sugar mixture. Bake for approx 5 min until dough is cooked through. Remove from oven, spritz with a little Parkay butter spray (or ICBINB) and put back into oven for 1 more min until cinnamon/sugar topping is browned.

While that's baking mix together your icing- blend the Splenda and butter spread together 1st with a fork, then stir in the vanilla and little bit of milk or FF half & half. (The less milk or half & half you use, the thicker the icing will be). Drizzle the icing over the hot cinnastix and slice with a pizza cutter. If you have leftover icing you can use that as a frosting dip. Enjoy!

Counts as a dessert at approx 117.5 cal and 2.25 g protein. (Not as much protein as NS desserts, but it works for me since I get enough protein the rest of the day). 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. Glad I only made one serving tonight! :)

Before baking:

After baking, with icing for diping:

Cinnastix w/Icing

*update* 6. Carrot Cake w/Cream Cheese Frosting (see breakfasts for recipe)

Half of this for dessert

Carrot Cake- One slice of this for dessert

*update* 7. Mock Reese's PB Cup- 2 dessert + fat servings

Fudge:
1/4 cup + 1 Tbsp Splenda
3 Tbsp all-purpose flour
1 Tbsp soy flour
1/2 Tbsp Nestle cocoa
1/8 tsp salt
1 1/2 Tbsp no-sugar-added applesauce
1 Tbsp FF Vanilla yogurt (Dannon Light and Fit)
1 1/2 Tbsp egg beaters
1/4 tsp vanilla
1/2 Tbsp SF chocolate flavored syrup (like Hershey's)

Peanut Butter Filling:
1/2 oz softened FF cream cheese (microwave for 15 sec)
2 tsp peanut butter (regular or reduced fat)
1 Tbsp Splenda
1/2 Tbsp egg beaters
1/8 tsp vanilla

Chocolate/Peanut Butter Frosting:
1/2 Tbsp Promise FF butter spread
1/4 cup Splenda
1/2 tsp cocoa
1 tsp SF chocolate flavored syrup
1/8 tsp vanilla
1/4 tsp peanut butter

Pre-heat oven to 350 degrees. Stir together Splenda, both flours, cocoa, and salt. Add in applesauce, yogurt, egg beaters, vanilla, and chocolate syrup. Stir until well blended. In another bowl, mix together softened cream cheese and other filling ingredients. Spray a single-serve baking dish and then pour half of the fudge mixture into the bottom of the dish. Spoon on the peanut butter filling in several dollops on top of fudge base, then top with the remaining fudge mixture. Mix together and "swirl" with a knife. Bake for 15 min or until mostly set. LET COOL a bit. Mix together frosting ingredients and frost the top of the peanut butter fudge. Refrigerate. Makes 2 dessert + fat servings.

HALF recipe= 149 cal, 3.5 g fat, and 7.7 g protein. Counts as your dessert plus fat serving if using regular peanut butter. With reduced fat peanut butter, cals and fat will be a tad bit less.

Before baking, after adding peanut butter filling:

After adding remaining fudge batter, swirling, and baking:

Whole recipe:

Half recipe, dessert plus fat serving:

Mock Reese's PB Cup

That's all I can think of for now. Sometimes the simplest meals are best (grilled chicken with brown rice, cheeseburger, taco salad). I like to have fun taking the recipes I make for my family and tweaking them with my fat free/low cal/low GI ingredients to make it NS worthy. :) As for the protein calculations I promised, this is paraphrased from fellow NS member Cygnet2, but followed right in line with the amount of protein my NS counselor told me to get each day.

Protein grams per day: Take your IDEAL weight and multiply that by .6 to .8 (depending on exercise/activity level). Example: my IDEAL body weight is 125lbs. I exercise a good deal. So, 125 times .7 is 87.5; 125 times .8 is 100. So, I try to get between 90 and 100 grams of protein per day.

I hope this was helpful to some of you. I enjoy cooking this way, and knowing that I can still cook for myself and lose weight, so I don't worry SO much about transitioning to maintenance. I would never be where I am today had I not gone on NS to start with. It really taught me what to eat, when to eat, and how much! Once you've got that down, it's cake (figuratively speaking of course). Thanks for those who made it all the way to the end of this! You MUST be dedicated!!! :)

Amy

Keep in mind, this is not an "NS Approved" menu or plan. I have not contacted the NS dietician with all my recipes to see if they are "approved". All I know is that I follow the NS plan as closely as I possibly can (with my own food) and it's working for me. If you have concerns, PLEASE contact your counselor or Mary Gregg (NS dietician).

My Grocery List (with brand names)...
If you use different brands, please use your own calorie and protein calculations to keep yourself on track. I don't want to de-rail any of your weight loss efforts unintentionally!!! LOL

(keep in mind, you don't have to buy this all at once, and the small amounts of everything you use makes the products last forever!)

Egg Beaters (regular and Southwestern)
Pillsbury Sugar Free Cinnamon Rolls w/Icing
Dannon Light and Fit FF Vanilla Yogurt (in big 2 lb tub)
Philadelphia FF cream cheese block (lower cal then generic brands)
Philadelphia FF Strawberry Cream Cheese (in tub)
Walmart generic FF sour cream
FF American and Swiss cheese slices (Walmart has American in generic)
Kraft FF shredded cheddar and mozzarella cheese
Oscar Mayer shaved honey ham
Oscar Mayer shaved oven roasted turkey
Oscar Mayer shaved Roast Beef (all in the clear plastic tubs)
Oscar Mayer FF Wieners (or Ball Park FF Hot Dogs are good too)
Hormel Turkey Pepperoni
Jennie-O 95% FF turkey bacon (lower cal than the 65% FF one)
Baked Tostitos Scoops
Walmart's generic FF pretzel sticks (for Berry Pretzel Delight)
Geni-Soy BBQ soy crisps (works well as a "dessert" with protein)
Kashi Go Lean Crunch cereal
Walmart's Old-Fashioned Oats (in big tub, lower cal than the quick oats)
Krusteaz buttermilk pancake mix (use 1/3 cup instead of 1/2 cup serving, so that's why cals are less than label)
Smucker's SF breakfast syrup (or any SF syrup with 25 cal or less for 1/4 cup)
Quaker Instant Oatmeal Lower Sugar (assorted flavors)
South Beach Cinnamon Raisin Cereal Bars (if I'm feeling strong as these are a "trigger" food for me)
Walmart's generic SF jello (mostly strawberry) generic has half the calories of Jello brand!
Lucky Leaf or generic apple and cherry pie fillings (no added sugar, made with Splenda)
Heart Smart Bisquick
Walmart's generic bread crumbs (in cans, Italian Style and Plain)
Hodgson Mill soy flour (not organic one; 1/4 cup has 80 cal, 0 fat, 14 g pro)
Splenda (or Walmart's generic brand-Altern)
Sugar Twin brown sugar (artificial sweetener, found at Safeway)
Morton Salt Substitute
Walmart generic Canola Oil and Butter Flavor cooking sprays
Nabisco Premium MultiGrain Saltine Crackers (eat with tuna, ham and turkey, etc for lunches)
Honey Maid Low Fat Cinnamon graham crackers
Success Whole Grain brown rice, Boil-in-a-Bag (comes in a brown box next to the regular rice)
Hodgson Mill or Ronzoni Whole Wheat Angel Hair pasta
Hodgson Mill Whole Wheat Lasagna noodles
Ronzoni Healthy Harvest Whole Wheat Extra Wide egg noodles
Ronzoni Healthy Harvest Whole Wheat Penne Rigate pasta
Hunt's no-added-sugar Spaghetti Sauce
Hunt's no-salt-added tomato sauce (little cans)
McCormick Mild Taco seasoning packets
McCormick Fajita seasoning packets
McCormick Enchilada Sauce seasoning packets
Pace FF Refried Beans Salsa flavor
Pace Red Taco Sauce (in plastic jar by salsas, medium)
El Pinto All Natural Medium Salsa
Generic reduced fat parmesan cheese
Generic FF cream of mushroom (and cream of chicken) soup
Generic canned tuna (packed in water)
Wolf Brand Chili, 99% FF, Turkey No Beans (Hormel also has a good FF one, but this is lower cal)
Kikkoman Sweet and Sour Sauce
Kikkoman Less Sodium Soy Sauce
Kraft FF Mayo
Kraft Carb Well BBQ Sauce
Heinz One Carb Ketchup
Kraft Light-Done-Right Raspberry Vinaigrette Dressing
Hidden Valley Ranch FF Bacon Ranch Dressing
Kraft FF Zesty Italian Dressing
Keebler Ice Cream Cups (15 cal cones in big blue box)
Smuckers SF raspberry and strawberry Preserves
Wonder LIGHT sandwich bread, hamburger and hot dog buns (all made with enriched wheat flour)
Western Bagels (Alternative, approx 110 cal each, www.westernbagel.com)
La Tortilla Factory low-carb whole-wheat tortillas (find at Safeway or order online)
"Carbdown" FlatOut Light (found in Walmart by the deli counter, 90 cal)
FF Cool Whip (generic or name brand)
Morning Star Farms sausage patties
Blue Bunny FF no-added-sugar Caramel Toffee Crunch ice cream
Walmart brand ice cream sandwiches (99% FF, my kids eat these all the time, but I love them too)
96/4% fat super lean ground beef (not a brand necessarily, but just wanted to mention the fat content)
Azumaya Large Square Egg Roll Wrappers (bought at Walmart next to tofu products)
Ready Pac All-American Salad bags
Torani SF raspberry syrup (bought at Cost Plus World Market), or:
Davinci SF raspberry syrup (available at Walmart)
Walden Farms marshmallow dip (buy at www.thebetterhealthstore.com)
Big Train pancake mix (online)

(times viewed since 6/30/2006)

Weight loss journey complete!

2005-08-17T18:33:00.000-07:00

Hey guys!

So I reached my ultimate goal weight of 120 lbs today! It's been a long haul and took me 3 whole weeks to lose this last lb, but it finally budged. I couldn't be happier. Thanks to NS and to all of you on the support boards. I couldn't have done it without you! I look forward to cheering you all on to your weight loss goals and beyond. Thanks for being such a big part of my life these last few months.

Amy (180/120/130)

Pics at 121 lbs

2005-08-07T00:31:00.000-07:00

Just some pics at 121

180 to 124 lbs in 6 months

2005-07-17T23:15:00.000-07:00

Here are some new pics I took the other day, after 6 months on NutriSystem. I have lost 57 lbs now (56 when I took the pics), and I still can't believe the transformation. I am so grateful to have found NS before things got any worse (and by that I mean bigger)... LOL I am now planning on losing until I reach 120 lbs, and then I will begin maintenance. Yahoo!!!!! LOL

Amy (180/123/130)

P.S. The bad tan lines on my thighs are from running 5 miles outside every day. Gotta get that problem fixed soon!!! :)

My swimsuit pic at 124 lbs, do NOT make fun of my horrible tan lines!

Another swimsuit pic

From 180 to 124, front view

From 180 to 124, side view

My weight loss story in the NS Newletter

2005-06-27T14:16:00.000-07:00

Hi guys! I was very honored to have my weight-loss story featured in the NS newsletter this week. It makes me feel like I've really achieved what I wanted to achieve during these last few months. There were so many NS members who took time out yesterday to congratulate me on the story, and on my weight loss, and it really means so much to me that everyone is so supportive! I only hope I can give as much support back to people on the boards as I have been privileged to receive. Thanks to all of you for making this process such an enjoyable one! I'm now at 127 lbs, as of a few days ago, and I'm hoping to possibly lose down to 120. I figure if I've come this far, I should just go ALL THE WAY! My original goal weight of 130 lbs seemed so IMPOSSIBLE at the time I set it, and I can't believe I have come this far, and beyond. Thanks to all you guys for being such good friends to me each and every day on the support board! If you haven't seen the newsletter, and would like to, click here:

My Story in the NS Newsletter

Love, Amy (180/127/130)

GOAL!!!!!!!!!!!!!!!!

2005-06-14T21:04:00.000-07:00

Hi everybody!

Well, I finally did it! I reached my goal weight of 130 yesterday, 1 day before my 27th birthday. I couldn't be happier! Here are some pics for ya. I hope to take some more when I reach 125 lbs!

Love, Amy

From 180 to 130 in 5 months!

My side view before and afters, OUCH!!!

Another goal pic today at 130 lbs

An impromptu pic I took with the kids today

Hope you like all of those! Thanks for stopping by my blog. Have an amazing day everyone...

Tired tap dancer

2005-06-03T15:18:00.000-07:00

Katrina last night, after a long dress rehearsal!

Pics of my kids

2005-06-03T11:49:00.000-07:00

Katrina as a little one...

Katrina sleeping on the counch, age 3

Katrina as Cinderella, age 4

Tyler at age 2???

Tyler at age 8, with blue hair

Kids at ages 2 and 4

Kids at ages 3 and 5

Kids at ages 4 and 6

Kids for Halloween 2004, Mike and Sulley (Monster's Inc)

Me with the kids (before losing weight)...I need a new picture!!!

A Little About Me

2005-06-02T21:34:00.000-07:00

Hello everyone!

My name is Amy, and I am a 26 year old stay-at-home Mom. I have 2 wonderful kids: Tyler, who is 8, and Katrina, who is 5. I also have a very sweet husband named Mike. We met at age 14 when I moved to Colorado, started dating on my 15th birthday, and got married 3 1/2 years later. We have been married for 8 1/2 years. He is the love of my life, and I am the happiest stay-at-home Mom you'll ever meet.

I have been struggling with my weight ever since my oldest brother died in a car accident when I was 16. The problem only intensified while I was pregnant with 2 kids, and also suffered a miscarriage between the two. I had to go on fertility drugs to get pregnant with Katrina (my 5 yr-old) after the miscarriage. That is when my weight really ballooned.

In January of this year I was at my highest-ever weight of 180 lbs (186 on the dr's scale with all my clothes/hiking boots on, and food in me). I was MORTIFIED!!! I just couldn't believe I'd gotten so large. I ordered NutriSystem, and now feel like I finally have my life/weight back under control. NutriSystem has given me the old "me" back, and I couldn't be more happy! I have a great husband, 2 great children, and finally a decent body to go with all that!

I have made a lot of friends on the NS support boards, and decided to create this blog just for them. I hope you all enjoy my little life story, and my NS Without the Food information (in recent posts). I wish you all GREAT success in your lives and weight loss!

Amy (180/133/130)

My comparison pics after 4 months (180 to 137)

2005-06-02T21:28:00.000-07:00

2005-06-01T11:53:00.000-07:00

My picture 1/2 way through my weight-loss journey

My first attempt at creating my "blog"

2005-06-01T11:29:00.000-07:00

I feel like a big moron. I have no idea how to do any of this yet on here, but I'm fumbling around and trying to learn... I just want to make it easy for people to see "my story", some pictures, and get some info on how I do NS with my own food. We'll see if I can figure it out...