1) Make the custard

In a medium mixing bowl, whisk together the egg whites, whole egg, Splenda, and (if desired) a dash of cinnamon and vanilla.

2) Dip the bread

Place bread slices in the egg mixture one at a time, soaking each side until coated but not falling apart.

3) Cook the toast

Heat a nonstick skillet or griddle over medium heat.

Spray lightly with nonstick spray.

Cook bread slices for 2–3 minutes per side, or until golden brown and slightly crisp.

4) Serve

Plate the French toast, drizzle with sugar-free syrup, and enjoy warm.

✅ Tip: For extra flavor without calories, sprinkle cinnamon on top before serving.

Mix ingredients in a blender and add water or ice as needed to reach desired consistency.

Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.

1) Prep the chicken

Slice the cooked chicken into strips or cubes. Season lightly with salt and pepper.

2) Warm the rice

Heat the cooked rice in a skillet or microwave until hot.

3) Wilt the spinach

In a nonstick skillet, add 1 tsp olive oil.

Toss in spinach and cook for 1–2 minutes until just wilted.

Season with salt and a squeeze of lemon juice.

4) Assemble the bowl

Place the rice as the base.

Add wilted spinach on one side, chicken slices on the other.

Spoon hummus in the center.

Garnish with paprika or parsley if desired.

1. Prepare the Base

* Place the cooked white rice into a bowl as the foundation of your dish.

2. Add the cooked ground meat

* Mix into the rice

3. Add the Avocado (Or Guac cup for efficiency if provided in the listing)

* Slice the avocado into cubes or thin slices.

* Arrange on top of the rice and turkey.

4. Season with Sauce

* Drizzle the low-sodium soy sauce evenly across the bowl.

* You can adjust the amount depending on taste.

5. Finish with Sesame Seeds

* Sprinkle sesame seeds over the top for added crunch and flavor.

6. **Optional Add-Ons (low-calorie boosts)**

* Fresh cucumber, radish, or shredded cabbage for crunch.

* Pickled ginger or a squeeze of lime for brightness.

* Chili flakes or sriracha (sparingly) for heat.

7. Serve & Enjoy

NOTE: BEEF IS WEIGHED OUT RAW

instructions

1) Have Cooked rice on hand

2) In a large skillet, over medium heat brown the ground beef 8-10 minutes until fully cooked.

3) While beef is cooking, make the sauce. Add garlic, honey, soy sauce, sesame oil, ginger, red pepper flakes, and black pepper to a bowl. Mix together.

4) Once beef is fully cooked add the sauce to the skillet. Cook 3-4 minutes until the sauce thickens/absorbs into the beef.

5) Serve the beef over the rice. Garnish with green onions and sesame seeds.

NOTE: Meat is weighed out COOKED or RAW depending on listing (be mindful to double check and if you have a preference let us know)

1) Cook the protein source

Season with salt, pepper, and garlic powder.

2)Prepare the Rice

Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).

3)Assemble the Bowl

Start with baby spinach at the base then add warm rice and cooked protein source. Top with dressing and guac to stir in.

1) Roast potatoes

Preheat oven to 400°F (200°C).

Toss halved potatoes with 1 tsp olive oil, garlic powder, salt, and pepper.

Roast for 25–30 minutes until golden and crisp.

2) Roast tomatoes

Toss cherry tomatoes with 1 tsp olive oil, Italian seasoning, salt, and pepper.

Roast alongside potatoes for the last 12–15 minutes until softened and blistered.

3) Warm chicken

Heat shredded rotisserie chicken in a skillet with a splash of water or broth until warmed through.

4) Assemble plate

Serve roasted potatoes and tomatoes with the chicken on top.

Garnish with extra herbs if desired.

NOTE: Chicken is weighed out COOKED

1. **Prepare Vegetables**

* Slice the onion and green pepper into thin strips.

* Cut the broccoli into bite-sized florets.

* Rinse the spinach and set aside.

2. **Sauté the Base**

* Heat the olive oil in a large skillet or wok over medium-high heat.

* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.

3. **Add Broccoli**

* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.

4. **Add Chicken**

* Slice the pre-cooked chicken breast into strips or cubes.

* Add it to the skillet and stir well to combine with the veggies.

5. **Season with Soy Sauce**

* Pour in the low-sodium soy sauce.

* Stir everything together and let it cook for 2–3 minutes so the flavors blend.

6. **Finish with Spinach**

Preheat the oven to 450 degrees.

1. Cut the potatoes into 1/4″ thin strips, or to your desired thickness and length. Mix all other ingredients together in a large bowl and toss with the potatoes until they are evenly coated. (can add more or less spices as desired)

2. Transfer the potatoes to a large baking sheet covered with parchment paper/aluminum foil. Spread the potatoes in a single layer. Try not to overcrowd or have multiple layers of fries — you want them to be roasted, not steamed.

3. Place in the oven and cook for 25-30 minutes, turning the fries once or twice during that time to cook evenly. May take more or less time, depending on the size and thickness you cut the fries.

Remove once the edges slightly begin to brown and fries begin to crisp. Sprinkle course salt (optional) on top when they are hot out of the oven.

Seasonings: Salt (0.5 tsp), Black Pepper (tsp) (0.5 tsp), Paprika (Ground) (0.5 tsp), Garlic Powder (0.5 tsp).

1. Preheat grill to medium heat.

2. Season salmon with salt, pepper, and lemon juice.

3. Grill salmon 4–5 minutes per side.

4. Toss asparagus chopped onions with olive oil and salt.

5. Grill asparagus 4–5 minutes until tender.

1 . Preheat grill to high heat.

2. Season steak with garlic powder, salt, and pepper.

3. Grill steak 4–5 minutes per side to desired doneness.

4. Toss peppers with olive oil and salt.

5. Grill peppers 4–5 minutes until slightly charred.

6. Slice steak and serve over rice with peppers.

NOTE: Chicken is weighed out COOKED

1. Cook chicken (grill/bake/airfry/skillet) with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa and remaining tablespoon of taco seasoning. Heat over medium heat until warm.

3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

4. Top salad with chicken breast and dress with the bean and corn mixture.

1. Preheat grill to medium-high heat.

2. Season chicken with paprika, salt, and pepper.

3. Grill chicken 5–6 minutes per side.

4. Toss sweet potatoes with half the olive oil and seasonings.

5. Grill sweet potatoes in foil or grill basket 10–12 minutes until soft.

6. Toss green beans with remaining oil and grill 5 minutes.

7. Serve chicken with sweet potatoes and green beans.

DIRECTIONS

- Cook up veggies with soy sauce and oil in a pan.

- Once veggies are 90% cooked to your liking, let sit for a few minutes after turning stove top off to simmer

1. Preheat grill to medium-high heat.

2. Season chicken with garlic powder, salt, pepper, and lemon juice.

3. Grill chicken 5–6 minutes per side until fully cooked.

4. Toss zucchini with olive oil, salt, and pepper.

5. Grill zucchini 3–4 minutes until tender.

6. Plate rice, top with grilled chicken and zucchini.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving), Garlic Powder (0.5 tsp).