Go To Recipes
I am big believer in recipes and cooking your own meals with whole ingredients. Here are are just a few of my favorite recipes. They’re full of nutrition, simple to put together and delicious.
Lunch/Dinner Recipes
Low FODMAP Chicken Tortilla Soup
Ingredients: 1 can (120g) diced green chiles 2T Trader Joe’s garlic flavored olive oil 2 tsp cumin 2 tsp chili powder 0.5 tsp black pepper 1 tsp oregano 2 tsp...
Baked Oatmeal
Ingredients: 275g Rolled Oats 3T ground flaxseed meal 4T chia seeds 1 tsp vanilla (I prefer this powder to liquid) 1-2 tsp cinnamon 0.5-1 tsp sea salt 1 tsp...
Vegetable Beef & Potato Soup
Ingredients: 2 tsp thyme 1 tsp smoked paprika 1 tsp black pepper 2 tsp oregano 2 tsp sea salt 250g diced onion 300g diced carrot 225g diced celery 675g Yukon...
Greek Avgolemono Soup
Ingredients: 30 ml EVOO 270g (dry) Lundberg Organic Brown Basmati Rice 200g diced onion 175g diced kale 150g celery 100g diced carrots 8 large eggs 8 oz...
Broccoli Cheddar Soup
Ingredients: 135 grams broccoli 15 grams finely diced onion 30 grams finely diced carrots 28 grams Kerrygold Dubliner cheddar 130 grams Good Culture low fat...
Cheesy High-Protein, High-Fiber Pasta with Veggies
Ingredients: 10 oz Carbe Diem Elbow Noodles 154 grams 98% lean ground turkey 500 grams good culture 4% fat cottage cheese 175 grams Whole Foods pizza cheese...
White Chicken Chili
Ingredients: 2.5 lbs chicken 1 can sweet corn3. 2 cans white beans 1 can hatch green chilies Green hot sauce to taste 2 cups chicken broth 1/2 tsp sea salt 1...
Macro-Friendly Ramen
Ingredients: 1 package Immi Ramen (use half the ramen pack and double the chicken if the calories are too high for you) — this will bring calories from 544 to...
Turmeric Chicken & Veggies
Ingredients: 49 oz boneless skinless chicken breast 300g red onion 30g parsley 225g red bell peppers 188g zucchini 12 clove garlic 90g tomato paste 1 T sea...
Butternut Squash Soup
Ingredients: 46 oz butternut squash 15 ml olive oil 3/4 tsp sea salt 1/4 tsp black pepper 1/2 tsp celery seed 1/4 tsp sage 1/2 tsp cinnamon 710 ml chicken...
Cobb Salad
Ingredients: 1.5 oz green leaf lettuce 1.5 oz baby kale 28 grams blue cheese 28 grams avocado 1 large hard boiled egg 1 skillet cooked slice hormel naturals...
Curry Chicken Salad
(can also make it plain by skipping curry powder and grapes) Ingredients: 45 oz (raw) boneless/skinless chicken breast 8 oz onion 8 oz celery 12 oz red grapes...
Mexican Lasagna
Ingredients: 240 grams enchilada sauce (365 everyday value) 22 oz 93% lean ground beef 11 oz raw (~8 oz cooked) boneless skinless chicken breast 248 grams fat...
Chicken Fried Rice
Ingredients 20 oz raw boneless skinless chicken breast (about 15 oz cooked/shredded) 6 servings (2 packs) Green Giant riced veggies “cauliflower medley 90 ml...
Macro-Friendly Pasta Bake
Ingredients: 20 Oz grass fed 93% lean ground beef 450 grams Cucina Antica Sunday Sauce 10 Oz (dry) Carbe Diem elbow macaroni 8 Oz red onion 8 Oz RYO bell...
Red Curry
You can TOTALLY just mix in a can of coconut milk and 1/2 jar of red curry paste and it will still be absolutely delicious, but if you want to do a little...
Buddha Bowl
Rice and veggies 1 1/4 cups short-grain brown rice or long-grain brown rice, rinsed 1 1/2 cups frozen shelled edamame, preferably organic 1 1/2 cups trimmed...
Sundried Tomato, Spinach and Cheese Stuffed Chicken
Sundried Tomato, Spinach, and Cheese Stuffed Chicken Two large chicken breast 3/4 cup Kraft Sun Dried Tomato Vinaigrette Dressing & Marinade (salt and...
Grilled Salmon with Creamy Pesto Sauce
Ingredients 4 salmon fillets (1 lb) 2 tablespoons olive oil 4 ounces (1/2 of 8-oz. pkg.) Philadelphia® Cream Cheese, cubed 1/4 cup milk 2 tablespoons pesto 1...
Breakfast Recipes
High Protein/Fiber Yogurt Bowl
Ingredients: 220 grams Siggi’s nonfat Greek yogurt, 140 grams Wyman’s wild blueberries 28 grams Catalina Crunch protein granola 10 grams Unmatched vanilla protein powder(for sweetness) — Use code ALISATHEALTH for 10% off 15 grams chia seeds Yields 1 serving: Macros:...
Blueberry Chia Smoothie
Ingredients: 25 grams Unmatched Vanilla Protein Powder (use code ALISATHEALTH for 10% off) 22 grams chia seeds 210 grams wild blueberries 145 grams Siggi Greek yogurt 45 grams spinach Water to adjust consistency as desired Instructions: Blend ingredients until smooth...
High Protein Pancakes
Ingredients: 30 grams rolled oats 31 grams Unmatched Vanilla Protein Powder (use code ALISATHEALTH for 10% off) 30 grams banana 1 large egg 50 grams Siggi Greek yogurt Instructions: Blend all ingredients until smooth Pour batter onto a hot skillet in 4” rounds. Cook...
Tropical Smoothie
Ingredients: 8 fluid ounces Fair Life Skim Milk 20 grams organic chia seeds. 220 grams Tropical Fruit blend (I used Harris Teeter store brand — 200 grams =152 calories 31 grams Unmatched grass-fed whey vanilla protein powder: Use code ALISATHEALTH for 10% off...
Banana Muffins
Ingredients 350 g ripe banana 140 g Lakanto golden monk fruit sweetener 1 tsp cinnamon 1/2 tsp sea salt 80 g Greek yogurt 2 large eggs 2 tsp vanilla powder 120 g King Arthur keto wheat flour 85 g Unmatched Vanilla protein powder (Use code ALISATHEALTH for 10%...
Egg Bites
Ingredients: 4 large eggs 8 large egg whites (or 252 grams liquid egg whites) 145 grams Campari tomato 56 grams baby spinach 10 grams fresh basil 140 grams Yellow Bell Pepper 165 grams Good Culture Low Fat Cottage Cheese 170 grams Fage nonfat greek yogurt 112 grams...
Macro-Friendly Bread Pudding
Ingredients: 224 grams (~8 slices) Nature’s Own Soft White Keto Bread (or other bread with the same macros.) 340 ml Fair Life Fat Free Milk 414 ml (1 bottle) Vanilla Fair Life Core Power Elite 4 large free range eggs 28 grams Lily’s Milk Chocolate Chips 45 grams...
Snacks/Sweet Treat Recipes
Cinna-Nutties Protein Bites
Ingredients: 190 grams Good Culture cottage cheese 235 Unmatched vanilla protein powder (Use code ALISATHEALTH for 10% off) 40 ml maple syrup 60 grams pitted dates 80 grams cashews 40 grams pecans 1/2 tsp sea salt 40 grams Swerve brown Sugar substitute 30 grams brown...
Flourless Sweet Potato Brownies
Ingredients: 48 grams almond butter 175 grams (raw) sweet potato 2 large eggs 70 grams honey 120 grams Greek Yogurt 2 tsp vanilla powder 1/2 tsp baking powder 1/2 tsp sea salt 111 grams Unmatched Chocolate Protein Powder (Use code ALISATHEALTH for 10% off) 12 grams...
Chocolate Dipped Peanut Butter and Banana Bites
Ingredients: 60 grams natural peanut butter. (Alternatively, you can combine Naked PB powder combined with sea salt, water, and stevia and use 60 grams of this mixture to decrease fat macros and total calories) 60 grams Lily’s chocolate Chips 225 grams banana 8 grams...
Macro-Friendly Peanut Butter Cups
Ingredients: 96 grams Naked PB powder 30 grams Vital Protein Collagen Peptides unflavored powder 168 grams Lily’s Milk Chocolate baking chips 10 grams coconut oil 10-30 grams Swerve Confectioner’s zero cal sweetener (based on preference) 36 grams Unmatched Vanilla...
Chickpea Cookie Dough
1 can chickpeas (shells removed) 1/3 cup creamy peanut butter 1/4 cup maple syrup dash of vanilla 1 tsp baking powder handful (or more)Dairy-free Chocolate chips (We use Enjoy Life brand) Preheat oven 350. Place chickpeas, peanut butter, maple syrup, and vanilla in...
Black Bean Brownies
1 1/2 cups black beans (1 15- oz can, drained and rinsed very well) 2 tbsp cacao powder 1/2 cup quick oats 1/2 tsp salt 1/2 cup pure maple sugar, honey or agave (we used maple syrup) 1/4 cup coconut or vegetable oil (we used coconut oil) 2 tsp vanilla powder 1 tsp...
Peanut Butter Bars
1 jar natural peanut butter (15 oz) ½ - 1 jar (I go with less) honey 1 T vanilla powder 2 scoops vanilla Complete Protein 2 cups oatmeal (I often grind mine into a powder when Harrison will be eating them because he doesn’t like the chunks) 1 tsp salt (if your peanut...
Sides
Potato & Egg Salad
Ingredients: 80g finely diced celery ½ cup (I just used the whole container) fresh dill 2 T apple cider vinegar 2 T yellow mustard sea salt and pepper to taste 5 large eggs 20 oz potato 55g Primal Kitchen avocado mayo Instructions: Wash but don’t peel potato and boil...
Cucumber Salad
Ingredients: 500 g diced English cucumber 60 g diced green onion 80 g feta cheese 280 g celery 35 g fresh dill, minced 45 ml white balsamic vinegar 1.5 tsp sea salt 0.75 tsp black pepper 14 ml olive oil 90 g lemon juice Instructions: Dice veggies and combine with...
Roasted Vegetables and Chickpeas with Feta
Ingredients: 15 oz broccoli 16 oz portobello mushrooms 9 oz red onion 9 oz orange or red bell pepper 1 can rinsed/drained/dried garbanzo beans. 1 tsp sea salt 1/2 tsp black pepper 1-2 tsp cumin Instructions: Chop veggies into equal sizes (about 1/2-1 inch) Rinse,...
Peach Salad
Ingredients: 158 grams peach 200 grams grilled corn 160 grams cherry tomatoes cut in half 22 grams minced green onion 60 grams minced jalapeño 45 grams diced radish 25 grams cilantro 20 ml lime juice 15 ml olive oil 1/2 tsp sea salt 21 grams honey Instructions: Chop...
Macro-Friendly Macaroni Salad
Ingredients: 375 grams dry Carbe Diem elbow noodles 50 grams shredded carrots 90 grams diced celery 185 grams diced red bell pepper 150 grams diced red onion 1.5 tsp sea salt 3-4 T red wine vinegar 1-2 T yellow mustard 1/4 tsp black pepper 120 grams nonfat Greek...
Bang Bang Cauliflower
Cut cauliflower into small bite-size pieces. Sprinkle with salt, pepper, and olive oild and roast 20 minutes at 424 degrees. Combine 2 parts Greek yogurt to 1 part avocado mayo. Add siracha and lemon juice to taste and few T water. Toss to combine.
Sauces and Dressing
Honey Basil Vinaigrette
Ingredients: 30 ml white balsamic vinegar 15 ml extra virgin olive oil 1/4 tsp sea salt 1/2 tsp Dijon mustard 150 g Siggi’s nonfat yogurt 17 f fresh basil 42 g honey 1 clove garlic 30 ml water Pinch of black pepper Pinch of arrowroot if it’s too thin for you...
Balsamic Vinaigrette
Ingredients: 120 ml balsamic vinegar 180 grams cottage cheese 30 ml EVOO 2 clove garlic 1/2 tsp sea salt 42 g honey 20 g Dijon 1/2 tsp black pepper 30 ml water Instructions: Blend! Yields 12 servings, 30 ml per serving Macros: Calories: 52 Fat: 2.6 grams...
Macro-Friendly Blue Cheese Dressing
Ingredients: 120 ml low-fat buttermilk 160 ml water 180 grams Good Culture low-fat cottage cheese 70 grams avocado mayo 74 grams blue cheese 30 ml lemon juice 1/2 tsp black pepper 1/4 tsp garlic powder 1/2 tsp sea salt Few dashes cayenne Arrowroot or xantham gum to...
Creamy Greek Vinaigrette
Ingredients: 56 grams fat free feta 10 grams Dijon 120 ml red wine vinegar 30 ml olive oil 110 grams Good Culture Cottage Cheese 2 tsp Swerve Confectioner Sugar Substitute 20 ml lemon juice 1/2 tsp sea salt 1/4 tsp black pepper 3 cloves garlic 1 tsp dried oregano 1...
Poppyseed Dressing
Ingredients: 60 grams avocado mayo 130 grams Good Culture Cottage Cheese 90 ml white balsamic vinegar 6 g poppyseeds 30 ml lemon juice 1/2 tsp sea salt 1/2 tsp black pepper 55 ml water Stevia or monkfruit to taste Instructions: Blend everything Weigh and divide by 14...
Macro-Friendly Peanut Sauce
Ingredients: 100 grams Greek Yogurt 100 ml light coconut milk 40 grams honey 10 grams cilantro 50 ml rice vinegar 20 ml fish sauce 4 cloves garlic 90 grams fresh ginger 35 ml lime juice 40 ml tamari 30 grams peanut butter 48 grams Naked PB powder 1/2 tsp sea salt A...
Mango Vinaigrette
Ingredients: 345 grams mango 30 grams honey 250 ml apple cider vinegar 2 tsp Dijon mustard 60 ml lime juice 120 ml olive oil 2 tsp habanero (I used La Costena jarred habanero — you can use fresh but they may have more heat so go slow!) 2 tsp sea salt Fresh or ground...
Yogurt-Tahini Sauce
Ingredients: 120 g Greek Yogurt 3/4 tsp sea salt 1/2 tsp ground cumin 1/4 tsp onion powder 1/4 tsp garlic powder 1/4 tsp black pepper 18 grams tahini 20 ml lemon juice 8 grams honey ~30 ml water to thin Instructions: Blend and enjoy! This yielded me 192 total ml. I...
Carrot Ginger Dressing
INGREDIENTS Dressing ⅓ cup extra-virgin olive oil ⅓ cup rice vinegar 2 large carrots, peeled and roughly chopped (about ⅔ cup) 2 tablespoons peeled and roughly chopped fresh ginger 2 tablespoons lime juice 1 tablespoon plus 1 teaspoon honey 1 ½ teaspoons toasted...
Peanut Sauce
⅓ cup creamy peanut butter 2 tablespoons white wine vinegar or apple cider vinegar 2 tablespoons NON-GMO reduced-sodium tamari, soy sauce, or coconut aminos 2 tablespoons honey or agave nectar or maple syrup 2 teaspoons toasted sesame oil 1 lime, juiced 4 garlic...
Green Goddess Dressing
This homemade green goddess dressing recipe is so easy to make! It’s creamy, fresh, completely delicious—and a great way to use up your leafy herbs. Recipe yields about 1 1/4 cups dressing; multiply if desired. INGREDIENTS 1 cup plain Greek yogurt, preferably full-fat...
Cookbooks and PDFs
Complete Creations
Healthy Mocktails
Dairy-Free Gluten-Free
