SNACKS

Apple Suprise 1 serving One medium apple One serving of low-fat cottage cheese 1/4 spoon cinnamon splenda for individual taste 10 roasted almonds 1 tspoon of low-sugar maple syrop Take an apple, i prefer McIntosh for this recipe. Cut out the middle with seeds so that there will be enough space to put few spoons of cottage cheese. Cook apple in the microwave until it becomes soft inside, like a baked apple. Mix cinnamon, almonds, splenda , cottage cheese. Put the mix inside the cooled apple and put maple syrop on the top. Enjoy! Apple with Fruit Dip 1 serving Take 1 portion of low-fat cottage cheese and mix in blender until smooth. Add some cinnamon and sugar substitute to taste. I use this as a fruit dip with a cut-up apple. It is wonderful and a good alternative for cottage cheese and fruit mixed together. Banana Bread 2 servings In Medium Bowl Combine: 3 TBS Plain Protein Powder 1/2 Cup 100% Stone Ground Whole Wheat Flour 1 Tsp Baking Powder 1/8 Tsp Baking Soda 1/4 Tsp Cinnamon In Small Bowl Combine: 1 Medium Banana (Starting to turn brown), mashed 1 Egg White 1/4 Cup Unsweetened Apple Sauce Add wet ingredients to dry. Stir until moistened. Divide batter into 2 mini-loaf pans and bake in toaster oven at 350 for 20 minutes, OR Put all batter into 1 mini-loaf pan and bake at 350 for 25 minutes, OR Use a regular muffin pan to make 4 muffins. Bake at 350 for approximately 15 minutes. This recipe makes 2 servings, so 1/2 of the batter is a meal. Each serving has 38g Carbs and 25g Protein! What I like about this recipe is that it is all natural, no artificial sweeteners and no oil. It tastes just like regular banana bread and takes only minutes to prepare! I make 2 in the evening and then bring one to work for my mid-morning snack the next day. I love warm banana bread, so I just heat in the microwave for a few seconds and its delicious! Enjoy!! Berry Cottage Treat 1 serving 1 portion low-fat cottage cheese 1 portion of Fiber One cereal 1 tablespoon sugar-free rasberry (or any flavor) jello powder Mix 1 tablespoon of sugar-free jello in to cottage cheese and cereal.East treat! Candied Yam Treats 2 servings 2 portions yams, sliced Splenda Cooking Spray Preheat a large fry pan and spray with nonstick cooking spray. Place yam slices in the pan, one layer only. Fry on medium heat for about 5 minutes and turn over. Give yam slices a drizzle of olive oil, then sprinkle on a couple tablespoons Splenda

and cook for a few more minutes. Turn over one more time and cook for just a couple minutes. Be careful not to scorch the yams because they burn easy. Slice thin and serve as a snack, or slice thicker and serve as the carb portion of your lunch or dinner. The thinner you slice em the crispier they get! They make a good crunchy snack. Cheesy Dip and Crackers 1 serving 4 ounces low-fat cottage cheese 1 teaspoon dill seasoning A pinch of seasoned salt Mix and serve with 100% whole-wheat crackers. Chips and Cheese Salsa 2 servings 1 Sprouted Wheat of Whole Wheat Tortilla 1/2 C. non-fat Cottage Cheese 1/4 C. Salsa Cut WW Tortilla into triangles. Bake in oven @250 until dry and crisp (about 1 hr). I do a whole pan full and store in a airtight bag. Mix non-fat cottage cheese and salsa together and enjoy with crisp chips. Great snack especially with the sprouted wheat tortillas! Chocolate Banana Shake 1 serving 2 Tablespoons Half & Half 2 Tablespoons Soda Water (I sometimes use Sprite) 1 or 2 scoops chocolate protein mix, depends on the amount of protein you take 1 Medium Banana 4 oz of water 6 cubes of ice Combine the half and half, soda water, protein, & water and begin to blend. The soda water pretty much eliminates the chalky taste and any granules from the protein. (If you use sprite it does not add a lemon lime taste, so do not worry) Then peel the banana and add it a quarter at a time. Then add your ice cubes. Blend for approx. 3 minutes and enjoy. I actually got a good response from my wife who does not like the protein shakes at all. Cinnamon Apple Treat 1 serving 1 small apple cored and diced 1/2 cup low fat cottage cheese 1 packet splenda 1/4 - 1/2 teaspoon cinnamon (more or less to taste) Combine all ingredients and enjoy! Coated Apples and Bananas 1 serving Ingredients: 1 apple or banana Good tasting whey protein (chocolate works best) Cut up either the apple or the banana, then sprinkle your whey protein over the top until coated. This is a very easy, good. Cottage Cheese Shake 1 serving Let me first state for the record that I HATE cottage cheese with a blinding virulent passion, but since it gets such high marks for protein quality I wanted to find a way to add it to my diet. This is my solution, and its very easy for those of you who are recipe challenged and actually tastes surprisingly good. Take a serving of low fat cottage cheese, one of the fruits from the approved list (preferably chopped), one cup of water, one packet of equal, one cup of chilled water, and one cup of crushed

ice. Throw it all in a blender and liquefy it. It works well with strawberries or a banana, but my favorite is with a whole orange. It has a frothy Orange Julius kind of quality. Cottage Cheese and Tuna 2 servings 1 * 250g tub of low-fat, low salt cottage cheese 1 * 185g can of Tuna in Springwater, drained 2-3 teaspoons of capers (the type packed in vinegar) 2-3 teaspoons of salsa Mix all together in a bowl. Makes a great protein meal, or spread over wholemeal bread or over a baked potato for a protein and carb meal. If you want it a little less salty (which I do), wash the capers in water before adding to mixture. Crispy Crunchy Cheesy Poofs 1 serving This is a fast, easy, and totally "legal" solution for those salty-junk-food cravings! You need 1 or more slices of non-fat American cheese and a sheet of bakers parchment or the new Reynolds Microwave paper. Cut each slice of cheese into 9 pieces ala a tic tac toe board, and arrange the little squares on the sheet of parchment so that they are an inch or so apart. Microwave on high until theyre golden brown - this will only take a minute or so, you need to WATCH them so they dont burn! Theyll puff up airy and light and very crispy, with a satisfying salty cheesy crunch. Flavorful, satisfying, and in the brand of cheese I use only 30 calories, zero fat, 5 grams of protein and 3 grams of carbs. Heavenly! Fruity Crunchy Cobbler 1 serving This can be a snack or a dessert. 3/4 cup cottage cheese 1/2 cup granola (I prefer Trader Joes Mango Passion flavor) 1 Tblspn. Smuckers Sugar free jelly ( I prefer strawberry) Mix it all up and it tastes just like cheesecake, or a fruity cobbler. This is a complete meal - carbohydrate and a protein. It is 295 calories, 17 grams of protein, 30 grams of carbs. Healthy Spinich Dips 5 servings 1 PKG (10 oz) Frozen chpped spinach, thawed and drained 1 container (16 oz) Lowfat Cottage Cheese 1/2 C Fat free Mayonaise 1/2 C Fat free Sour Cream 1 pkg KNORR Vegetable Soup, Dip, @ Recipe mix 3 Green onions, chopped 1-Blend Cottage cheese in a blender till smooth. 2-Combine Spinach, Cottage Cheese, Sour Cream, Soup mix, green onions and fat free mayonnaise in a medium size bowl unitl well mixed 2-Cover; chill 2 hours 3- stir and serve with whole wheat crackers or baked lays. 1 cup serving size. Heavenly Nachos 4 servings Lazy Mans Nachos (A.K.A. Nacho Heaven) 1-Pound Lean (92 percent or better) Ground Beef (Serving size is 4 ounces, 160 Calories, 4 Grams Saturated Fat, 21 Grams Protein, O Grams Carbohydrates, 70mg. Sodium, 60mg. Cholesterol) 1-Can Diced Tomatoes With Green Chiles (Del Montes are Good)(23 Calories, 0.75 Grams Protein, 375mg. Sodium, 2.25 Grams Sugars, .75 Grams Fiber) 2 Teaspoons or less Taco Mix (More Than 2 teaspoons and It smothers all other flavors)(2 Calories, 1 Gram Carbohydrates, 0.5 Grams Sugars, 75mg Sodium)

Fat Free Sour Cream (2 Tablespoons 25 Calories, 5 Grams Carbohydrates, 1 Gram Protein, 35mg. Sodium, 2 Grams Sugars, Less than 5mg. Cholesterol) Mexican Seasoning (Spice Hunter Variety) 10 Mission Tortilla Rounds (Corn Chips)(140 Calories, 3 Grams Saturated Fat, 18 Grams Carbohydrates, 2 Grams Protein, 1 Gram Fiber, 85mg. Sodium) Totals per serving: 353 Calories 24.75 Grams Protein 23.75 Grams Carbohydrates 7 Grams Saturated Fat 640 mg. Sodium 65 mg. Cholesterol 2 Grams Fiber In skillet cook Hamburger with (optional Mexican seasoning) and 1-tablespoon or less Taco Mix). When Hamburger is done cooking add 1-can Diced Tomatoes with Green Chiles, allow to simmer with lid on skillet for 5 minutes or more. Put a serving of Tortilla Rounds on plate. Place 2 tablespoons of Fat Free Sour Cream on plate. Sprinkle 1-Serving of Hamburger and diced tomato mixture over top of Tortilla Rounds. "Great Finger Food" Serve with Ice-Cold glass of water. Hot Chocolate Protein 1 serving Fill a coffee mug with water and heat up in the microwave for a couple minutes. Add at least one scoop of protein powder(more if you like a more chocolate taste.) Great during the winter holiday months that are quickly approaching. Try using milk instead of water for a more creamy snack if you are not concerned about adding some carbs. Layered Dip 14 servings 2 cans f.f.refried black beans 14oz can chopped green chilies mix well, spread in bottom of round serving dish. 2 cups f.f.sour cream 1 packet of taco seasoning mix mix these two together for 2nd layer. 2c of frozen peas, thawed 1/4c chopped onion 1T lime juice 1/2t chili powder 2 garlic cloves, minced dash of hot pepper sauce combine in food processor til smooth. Spread over sour cream layer. Sprinkle with 1/2 cup of f.f cheddar jack cheese 1 chopped tomato 1/3c cup slice green onion Baked tortilla chips I made this for co-workers and EVERYONE loved it and couldnt believe it is almost fat free. 9gr protein, 5 fiber, 22g carbs, 140calories. The frozen peas are used like avocados. No Good Dip 4 servings One container Low Fat Cottage Cheese 1/2 packet Fat Free Dry Ranch salad dressing mix Small amount of Fat Free Milk Tabasco Put a small amount of milk in a blender (start out with only about 4 tablespoons -you want the mixture to be thick, but you

also want the cottage cheese to blend. Add more milk as needed) add the cottage cheese, ranch mix and Tabasco to taste. Blend until the mixture is thick and smooth. I dont think the dip tastes good with fat free cottage cheese. The dip tastes even better if you use regular cottage cheese! I eat with fat free saltines, but use your imagination Almost French Fries 6 servings 4 medium size potatoes Lawrys seasoned salt pepper Pam cooking spray Preheat oven to 475 degrees, slice potatoes (somewhat thin), line pan with aluminum foil for easy clean up, spray with Pam, lay potatoes in one even layer, spray potatoes with Pam (or small amount of olive oil), sprinkle seasoned salt and pepper over potatoes, cook for approximately 15 minutes or until potatoes are slightly browning DELICIOUS!! Eat with a low fat protein source to balance the meal out. Anytime Crepes 10 servings 1 lg carton egg beaters 3/4 c cottage cheese 1 scoop protein powder 1/2 cup raw oatmeal (blended in blender to make a flour) Mix all the ingredients in a blender until smooth. Pour about 1/4 cup into pan and cook like a crepe. (rotate pan until set, then flip over and cook lightly) It may take a little practice if you have never done crepes before. Try not to make them too thick. Add filling and roll like a tortilla. Enjoy. For breakfast crepes I add 1 teaspoon cinnamon to the batter and fill with yogurt or cooked apples. For dinner crepes I add 1 teaspoon Italian herbs to the batter and fill with seasoned cottage cheese and top with marinara sauce. Serve warm. Almost Banana Pudding 1 serving Combine 1 cup of low fat (or fat free) cottage cheese with one tsp of vanilla extract. Slice one medium banana and add to the mixture. Sprinkle with cinnamon (to taste) and enjoy! If you are going to prepare this to take to work or school keep the banana and the cottage cheese separate until you are ready to eat Banana Berry Cottage Cheese 1 serving Put your serving size of cottage cheese in a bowl. Then add approximately 1 heaping teaspoon full of your favorite all fruit jelly (blackberry is really good). Stir together until cottage cheese is covered with jelly. Then slice up 1 banana and add to mixture. Baked Potato Goodness 1 serving First bake your portion sized potato (russet or red). Towards the end of the bake time, grill in a pan your portion of soy crumbles, ground turkey, or lean ground beef. After meat is browned (soy crumbles only need to be warmed) add however much salsa you like to the meat. Cook in pan until slasa has thickened, stirring constantly. Open baked potato, add meat mixture and enjoy. I like to add just a little Tonys creole seasoning! Cheesy Tomato Grill

1 serving INGREDIENTS: 2 slices wholewheat bread 1 tomato (the size of your clenched fist) 1 portion very-low-fat cottage cheese A few basil leaves Salt and fresh ground pepper A sprinkle of grated parmesan cheese METHOD: Turn on the grill. Slice tomato into rounds. Season with salt and pepper then break basil leaves over the slices. Spoon cottage cheese on to the slices then grate a small amount of parmesan cheese on the top of each. Grill for about 10 minutes, or until heated through. Put the bread in the toaster just before the tomato is done and serve the tomato slices on top of the toast. Chicken Fajitas 4 servings 4 Boneless, skinless Chicken Breasts 1/2 t. Cumin 1/2 t. thyme 1/2 t. Dry Rubbed Sage 1/2 t. oregano 3 garlic cloves, minced Fresh Cilantro Cayenne to Taste 1/4 Cup of 99% Fat Free, Low Sodium Chicken Broth 1 large sweet onion (vidalia) 2 each red and yellow peppers Whole Wheat, fat-free Tortilla Shells Brown chicken in a Pam-coated Skillet. Set Aside Sautee onion and peppers in Pam-Coated Skillet. Add chicken to vegetables. Add garlic, herbs (not cilantro) and broth. Simmer for 15 minutes. Drain Liquid. Serve with whole wheat tortillas and fresh cilantro. You can also add tomatoes, salsa, and any other "BFL-approved" mexican toppings to adjust personal tastes. Chicken Noodle Soup 4 servings 6 Cups chicken broth 1 can chicken breast (you can find it next to the tuna) 3 med. carrots chopped 3 celery sticks chopped 1/2 chopped red onion 1/2 package of large egg noodles w/ no yolks black pepper, garlic powder to taste Mix everything in large pot, bring to a boil and simmer 10-12 min. Note: when you refrigerate leftovers the noodles will suck up chicken broth so make sure you have extra broth or add 1 cup water when reheating. Decadent Cream Cheese Spread 8 servings Combine equal parts fat free cream cheese (either regular or soft spread) and EAS Simply Protein. Sweeten to taste with Equal. Spread liberally over one half of a multi-grain bagel. Youll swear its cream cheese cake frosting!!! Chili Powder Chicken with Cilantro Cream 12 servings This recipe originally came from BH&G, but I lightened it up a little. The servings may be off a little, but the recipe can be adjusted easily to fit your portion size. Source: Better Homes and Gardens Prep: 20 minutes Bake: 8 minutes

Ingredients 6-inch wooden skewers 1/4 cup cornflake crumbs or fine dry bread crumbs 1 tablespoon chili powder 1/2 teaspoon ground black pepper 1/4 teaspoon salt 1/4 teaspoon ground red pepper 1 pound boneless, skinless chicken breast halves 2 tablespoons light margarine, melted 1 8-ounce carton light sour cream 3 tablespoons snipped fresh cilantro Directions 1. Soak skewers in water for 30 minutes. Combine crumbs, chili powder, black pepper, salt, and red pepper in a shallow dish. 2. Cut chicken into strips; thread onto skewers. Brush chicken strips with melted margarine or butter. Roll in crumb mixture. 3. Place chicken skewers in a single layer on a lightly greased baking sheet. Bake in a 400 degree F oven for 8 to 10 minutes or until tender and no longer pink, turning skewers once. 4. Meanwhile, stir together sour cream and cilantro in a small mixing bowl. Serve with chicken. Makes 12 servings. Cookies (Not authorized) 1 serving Fool Yourself Cookies Recipe: 1/2 banana, mashed 1 TBSP Peanut Butter 1/3 cup Oatmeal 1 pkg. Swiss Miss No Sugar Added Hot Cocoa 1/4 tsp. Baking Powder (NOT soda) 1/2 scoop protein powder Mix all ingredients thoroughly and drop by spoonfuls onto baking sheet. Bake at 300 degrees for 10 minutes. Makes 6 cookies, which equals one MEAL (one serving carb/one serving protein). Cottage Cheese Shakes 1 serving I hate cottage cheese, but I willingly drink these shakes all the time. Ive based it on 30g Protein 30g Carbs 5g Fat 300 Calories - approx 125ml of low fat Cottage Cheese - 20g protein 1 scope of Vanilla Simply Protein - 10g protein 1 tbsp natural honey - for sweet - 5g carb 2 small peaches - 25g carb fistfull of ice 1 cup of water Add cottage cheese, ice and peaches with a little bit of water and blast until smooth. This gets rid of the lumps which I hate and turns it into a creamy froth so you feel like youre getting ice cream! Then add the rest of the water, protein powder and honey until blended. The ice and cottage cheese are filling so you can easily last until the next meal. You may have to tweak the amounts but for cottage cheese haters its the best! Cottage Cheese Surprise 1 serving Individual specific amount of low-fat cottage cheese and fat-free yogurt, mix in about 10 raisins, 2 packs of splenda, and 2 table spoons of granola. mix all together and enjoy a complete balanced snack which is filling and sooths your sweet tooth. Creamy Jello Salad 8 servings

1 [24 oz.] container of fat free cottage cheese 8 T. fat free sour cream 1 sm. pkg. sugar free jello [any flavor] 6 packets of equal sweetner [opt.] 3 c. of fruit [any fruit] Use food processor or blender and cream entire carton of cottage cheese to the consistency of sour cream. Dissolve jello in 1 c. boiling water; set aside to cool. Add sour cream and creamed cottage cheese together with jello. Add the Equal sweetner and mix. Fold in fruit. Pour into large casserole container and refrigerate for at least 2 hours or until firm. Try these combinations: orange jello with mandarin oranges lime jello with pineapple strawberry jello with strwberries raspberry jello with raspberries This is really good; takes care of your protien and your carb. Crispy Pita 1 serving Take one whole wheat pita and split in half and cut into 8-12 wedges.Spray or brush lightly with olive oil and sprinkle with basil,oregano and parsley and if you like some mashed garlic.Bake on foil or parchment lined baking sheet at 325 for 10 mins or until crisp.Remove from cookie sheet at once and enjoy. Fruit Dip (Non-Authorized) 10 servings This is so goooooooooood!! I have a sweet tooth and sometimes my fruit needed a kick!! 1 large container fat free plain yogurt 2 pkgs.fat free, sugar free white chocolate or vanilla INSTANT pudding mix. In large bowl dump out all yogurt add the pudding mixes and stir until well blended. Put back in yougurt container and chill. Add 2-3 tabelspoons with your favorit fruit and enjoy!!!! Fruit and Crme 1 serving Ingredients: Small curd, low-fat cottage cheese Fat-free plain yogurt Fruit for dipping... fiji apples, bananas... Your choice of flavors: Lemon extract, vanilla and Splenda or Cinnamon, vanilla and Splenda or Your favorite flavor protien powder (for pudding) Mix equal parts cottage cheese and yogurt in a blender or food processor until smooth. Store in airtight container in the fridge. When you need a quick snack spoon out a portion of the mix and add desired flavors. I use this as a fruit dip most of the time but I have tried it with savory flavors for tacos, etc. and it is very good. I make a batch at the beginning of the week and experiment with it often. Guilt Free Frozen Bananas (Not Authorized) 1 serving GUILT FREE FROZEN BANANAS Take a Myoplex Carb Sense (Chocolate Fudge) and pour it into a bowl. Peel a banana, stick a long stick into the end of the banana and dip it into the myoplex. Let the whole thing (the whole bowl and banana)freeze in the freezer for about 15 min. then take it out of the bowl and then swirl it around again in the Myolpex. Let it set on wax paper in the freezer for another 15 min. This makes a delicious frozen banana... and best of all its guiltless! : ) Healthy Spinach Dip

5 servings 1 PKG (10 oz) Frozen chpped spinach, thawed and drained 1 container (16 oz) Lowfat Cottage Cheese 1/2 C Fat free Mayonaise 1/2 C Fat free Sour Cream 1 pkg KNORR Vegetable Soup, Dip, @ Recipe mix 3 Green onions, chopped 1-Blend Cottage cheese in a blender till smooth. 2-Combine Spinach, Cottage Cheese, Sour Cream, Soup mix, green onions and fat free mayonnaise in a medium size bowl unitl well mixed 2-Cover; chill 2 hours 3- stir and serve with whole wheat crackers or baked lays. 1 cup serving size. Lucious Lemon Cream Smoothie 1 serving Mix in blender 3/4 cup each low-fat cottage cheese and fat-free lemon yogurt with 1/2 cup of skim milk until smooth. Add 2 tespoons Crystal Light lemonade mix and 1 cup crushed ice or ice cubes and blend till smooth. Very refreshing. Modified Myoplex 1 serving I have trouble with anything but the vanilla shakes out there on the market. I particularly like the vanilla myoplex, but vanilla day in and day out is terribly boring. I have found that adding 1/3 - 1/2 cup of any flavor yogurt to the powder and water in the blender is terrific. Ill use just about any flavor of the fat free yogurt. I particularly enjoy the kiwi which is a great source of potassium. Alt version Heres a great recipe for when theres no fresh fruit in the house. Make your myoplex shake just the way you like it, (milk/water, ice/no ice) then add 1-2 tablespoons(depending on how sweet you want the shake to be) of sugar free fruit preserves and blend. Try different combinations such as: Chocolate strawberry, vanilla blueberry, chocolate raspberry....The combinations are endless! Onion Veggie Dip Ingredients Needed - 24 oz of Fat Free Cottage Cheese - Skim milk (for desired thickness) - 1/8 teaspoon Worcestershire Sauce - 1/2 small or medium onion (depends on desired onion flavor) Add cottage cheese, worcestershire sauce and onion into blender. Add in the amount of milk needed for your desired thickness. Very good dip for brocoli, carrots, celery. I also spread it lightly on different sandwiches instead of mayo. Orange Dreamscicle Shake 1 serving For those of you who dont care for the constant consumption of cottage cheese, youll love the way its disguised here. Ingredients: 3/4 cup of cottage cheese 1 4 oz container of Yoplait "Whips" yogurt, orange creme flavor 1/2 cup of skim milk 2-3 ice cubes 1/2 packet of Splenda to sweeten up Blend ingredients and you have a delicious shake ALMOST like the "Arctic Orange" shake from MacDonalds, which I really missed this summer. If available, squeeze half of an orange into the shake to add some authentic orange flavor. ENJOY! Orange Float 1 serving

1 scoop Vanilla Myopro Whey 4-5 ice cubes 1 Diet Rite Orange Soda Blend at high speed in blender until thick and creamy. I love this when I am craving an icecream float. Calories are 120 protein is 20 grams makes 1 serving. Really delicious! Pumpkin Bread Pudding 8 servings This recipe calls for "Carb Countdown" milk made by Hood. I get it at Wal-Mart. Its a great way to boost protein in a recipe without adding carbs. 1 cup sugar substitute (I like Splenda) 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 3 cups Carb Countdown milk 1 1/2 teaspoons vanilla 1 15 ounce can pure pumpkin (not pumpkin pie mix) 3/4 cup fat-free egg substitute 6 slices bread (I used Dutch Hearth whole-wheat, again, from Wal-Mart. I bet you could use a good low-cal whole-wheat version, and get good results, too.) 1/2 cup chopped pecans Pre-heat oven to 350. Blend all ingredients except bread and pecans well. Tear bread into crumbs, and mix in. Add pecans, and let sit for 10 minutes. Bake for 50-60 minutes, or until knife inserted comes out clean. About 195 calories per serving, 21g carbs, 13g protein, and 7g fat Protein Peanut Butter 1 serving Mix 2 tbsp. reduced fat peanut butter with 2.5 tbsp. Simply protein (chocolate) powder. This makes an interesting dough-like substance that has 19 g. of protein. Put it on toast, pancakes, in a sandwich (maybe add some cut fruit for a high protein PBnJ sandwich) Ranch Dip / Dressing 8 servings Take a 4 cup container of fat-free cottage cheese and a packet of Hidden Valley Ranch seasoning(or preferred ranch dressing packet). Pour the cottage cheese into a blender with the packet of ranch dressing. Blend until the cottage cheese turns into a creamy, smooth consistency. Fill the original cottage cheese container back with your Ranch dressing and let it sit in the refridgerator for at least 30 minutes. Take a portion of cottage cheese and use this as a dip for your veggies. My favorites are brocolli, colliflower, baby carrots. This could also be used as a salad dressing! Vanilla Pudding Shake 1 serving 1 packet of Myoplex Vanilla Shake Mix 1 individual No-Sugar, Fat Free Vanilla Pudding snack pack 10 ice cubes 1/4 cup of ice water Mix all ingredients...makes a shake taste even better, and its thicker, so its a bit like a milk shake! Apple Cinnamon Goo 2 servings In a blender put half of a 750g container of low-fat cottage cheese, an equal amount of homemade applesauce (if using store bought put in less as it usually has lots of sugar in it, 3 tablespoons of cinnamon (or less. Blend until completely mixed and has the texture of thick yogurt. Banana Shake

1 serving Let me start by saying that I hate cottage cheese, but I got a little tired of chicken, so I gave this a try. Hope you enjoy! In a blender, spoon your portion of cottage cheese and then throw in a banana (or any fruit for that matter), then add 1/2 tsp honey or sugar substitute. blend on "liquify" until all mixed. I like to sometimes add a tsp of fat free, sugar free hot chocolate. Also, you can freeze this and eat it as ice cream. Enjoy! Peanutbutter Balls (ubnauthorized) 2 servings 1 tablespoon of all natural peanut butter 2 tablespoons fat free chocolate syrup 3 tablespoons uncooked oatmeal melt peanut butter and chocolate syrup together in microwave for 30-45 seconds. Stir melted concotion until combined. Add oatmeal and stir until all of the oatmeal is coated. roll mixture into balls. You can eat em right away or throw them into the fridge to cool and harden a little. Peanut Butter Chocolate Shake 1 serving 8 ounces of skim milk 1 tablespoon all-natural peanut butter 1 scoop of unflavored soy protein 2 tablespoons of sugar-free Splenda chocolate syrup 1 ripe bannana (optional) 5 ice cubes Place all of the above in a blender and set to its highest setting. Makes a great healthy anytime shake.

BREAKFAST
Breakfast Sausage 6 servings To 1-lb. ground turkey breast, add 1t. sage, 1t. thyme, 1/2t. hot pepper flakes, salt & pepper to taste. Squish it up with your hands, divide into 6 patties and fry in non-stick skillet. If the white color puts you off, brush with a little soy sauce mixed with water. The patties can be indivudually frozen in sandwich bags so they are handy whenever you need them. Lots of protein, almost no fat! Egg McMuffinless 1 serving 3 egg whites 1 whole wheat english muffin 1 slice of lean deli ham 1 T. low fat cheddar cheese Cook the egg whites in a nonstick skillet omlete style or microwave w/ salt and pepper to taste. Toast the english muffin and sprinkle cheese on hot muffin. Top w/ egg and lean ham. I cut this in half and then wrap in foil and place in a zip lock bag. I eat it on the way to work or when I get to work. Its usually still hot! Delicious!!! Oat Bran Muffins 12 servings 2 cups uncooked oat bran 1/4 cup firmly packed brown sugar 2 teaspoons baking powder 1/2 teaspoon salt (optional) 1 cup skim milk 2 egg whites, slightly beaten 1/4 cup honey or molasses 2 tablespoons vegetable oil Heat overn to 425. Line 12 medium muffin cups with paper baking cups or spray bottoms only with non-stick cooking spray. Combine dry ingredients; mix well. Add combined milk, egg whites, honey and oil; mix just until dry ingredients are moistened. *Fill prepared muffin cups 3/4 full. Bake 15-17 minutes or until golden brown.

* VARIATIONS- Stir into batter 1/2 cup fresh or frozen blueberries or 1/2 cup (1 medium) mashed, ripe banana. Nutrition information: 1 plain muffin Calories 120, Calories from Fat 27, Total Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 90mg, Total Carbohydrates 19g, Dietary Fiber 2g, Protein 4g Serve with your favorite protein and enjoy. Oatmeal Raisin Bread 1 serving I cant take all the credit, I took the pancake receipe in the fitness journal and modified it. Take 6 egg whites, 1/2 cup oatmeal uncooked, cinnamin to taste, 1 tablespoon pancake mix, 1/2 tbsp olive oil, 1/4 tsp vanilla, 1/4 tsp nutmeg, 15 raisins, 1 packet sweet and low. Using a hand blender, blend all items, except raisins. Pour into small bread pan. Add raisins once mixture is in pan. Bake for 25-30 minutes at 350. Great meal to carry along. Best I can figure= 28 grams Protein, 46 grams carbs. Good for you Biscuits and Gravy 1 serving 4 ounces turkey breakfast sausage 1 cup skim milk 1 tablespoon corn starch Salt and pepper to taste 1 whole-wheat biscuit Combine corn starch and milk, and set aside, then brown sausage in a skillet with non-stick cooking spray. Add milk mixture to pan stirring constantly until sauce thickens, add salt and pepper to taste and serve over whole-wheat biscuit. Chocolate Muffins 3 servings 2/3 cup of oatmeal 1/2 cup of egg whites 1 1/2 tablespoons of non-sugar cocoa 5 little packs of Splenda Set oven to 350 degrees. In a round bowl mix oatmeal, 4 packs of splenda add 1 1/2 cups of Cocoa. When mixed add 1/2 cup of egg whites. Spray muffin tray with Pam. Put muffins in the oven from 15-20 minutes. Pancakes 2 servings Combine together in blender: 1/2 cup Oats(can be instant or regular), 6 egg whites, 1 cup low-fat cottage cheese, 1 teaspoon vanilla extract, 4 packets of Equal. Add cinnamon if desired. Cook in heated skillet coated with Pam, butter flavored, turning once. Unbelievably wonderful. Better Than Bisquick Pancake 1 serving Simply combine 1/2 cup oatmeal, 1/2 cup cottage cheese, and 4 egg whites into a blender and make into a batter. Cook like regular pancakes and enjoy. Blueberry Whole Wheat Pancakes 2 servings Mix 1/2 cup whole wheat pancake mix with 1/4 cup skim milk, 1 egg white, and 5-7 tablespoons of sugar free/fat free blueberry yogurt. mix/beat well with a fork or wire wisk. On a preheated pan coated with Pam-original or similar spray, cook 6-7 pancakes. have with a protein shake for a complete meal. These are just sweet enough with the yogurt added that you do not need syrup...just eat em plain. Eat half of the pancakes for a meal and freeze the rest for a quick microwave meal someother day. ENJOY.

Best Protein Pancakes 1 serving 1. Combine the following in a blender or small food processor and process until smooth: - 1/2 cup low fat cottage cheese - 1/2 cup instant rolled oats - 2 egg whites - 2 tablespoons plain protein powder (no carbs) - dash of cinnamon - dash of vanilla 2. Spray a medium nonstick frying pan with cooking spray. Pour batter into pan, forming two pancakes. Cook on mediumhigh heat until nicely browned on the bottom and then flip, browning the second side. 3. Serve with 2 tablespoons sugar free fruit spread. Apple Pie Oatmeal 1 serving For those of you who are strict with no type of sugars in your oatmeal, I found a quick, great tasting {and legal} alternative: PREPARE: oatmeal for 1 serving according to instructions on box ADD : 3-4 teaspoons of Motts UNSWEETENED, NATURAL applesauce SEASON : with cinnamon or apple pie spice to taste ** Stir ingredients before heating then heat to box instructions and enjoy with your favorite protein! French Toast 1 serving 4 egg whites 2 slices whole-wheat, no-sugar-added bread 1/2 teaspoon vanilla extract 1/2 Banna extract 1/2 cup fat-free milk Mix all ingridents but bread into a wide bowl. Dip bread into mix, and put into skillet with a little canola oil. Place skillet over medium heat. Brown on both sides. Serve with just a touch of your favorite sugar-free syrup and a large glass of water. Breakfast Cereal 1 serving During my challenge, I really missed my morning breakfast cereal. So I take EAS Whey Protien, (Vanilla flavor) and mix that up with water. Then I add a portion of Shredded Wheat or some other natural cereal that contains no sugar and which is a whole grain. Thats it. It might not be 100% authorized, but its been working for me. Please let me know what you think. Thanks Breakfast Quiche 12 servings 10 egg substitute portions 1/2 c. flour 1 pt. low fat cottage cheese 1 C. lofat shredded cheese 1/2 cup each (chopped) of at least 4 of your favorite veggies: (broccoli, green onion, red or green pepper, cauliflower spinach, green chiles, etc.) 8 oz. of lean ham or turkey Preheat oven to 400

Combine eggs, flour & cottage cheese in bowl Add all of your veggies & meat, mix together Spray nonfat cooking spray into 9x13 glass baking dish dish, pour egg mixture in & top with the cheese Cook UNCOVERED @ 400 for 15 mins Reduce oven to 350 and bake for additional 30 mins. Banana Protein Oatmeal 1 serving 1/2 cup Skim Milk 1/2 cup Water 1/2 cup Quaker rolled oats 1/2 ripe Banana 1 scoop Protein Powder (i use Vanilla flavored) 1 teaspoon Almond Extract (optional) Place water, milk, protein powder, and banana in a blender and blend until smooth. Combine blended ingredients with Oatmeal in a microwave safe bowl. Place bowl in Microwave, and set on high for 2 1/2 - 3 minutes. Stir after heating, Cool and Enjoy. Blueberry Muffins 12 servings These muffins are so good, you wont believe they are legal!! Enjoy!! Preheat oven to 400 degrees. spray a muffin pan with nonstick cooking spray. In a medium bowl combine: 1 1/2 c. whole wheat flour 3/4 c. splenda 1/3 c. oat bran 1/3 c. quick oats 1/4 c. toasted wheat germ 1 1/8 tsp. baking powder 1 tsp. baking soda 1/4 tsp. salt mix together, then add 1 cup blueberries. In a separate bowl combine: 1 medium banana-mashed 1/2 c. natural applesauce 1 c. minus 1 tbls. fat free milk 1 Tbls. lemon juice 1 egg white 2 tsp. olive oil 1 tsp. vanilla Form a well in the dry ingredients, and add wet ingredients. Mix just until blended. It is important not to overmix! Spoon into prepared muffin pan and bake for 15-18 minutes, or until a toothpick inserted into the center comes out clean. One muffin is a serving. Add a protein for a complete meal. Breakfast Tart 1 serving Ingredients: Non stick Spray 4 large egg whites 1 scoop vanilla protein powder 5 packets Equal 1 tsp. vanilla extract fresh fruit; sliced (peaches, bananas, kiwi, berries) or Smuckers Lite Sugar-Free Preserves Combine all ingredients with the exception of the fruit in a blender. Blend for 30 seconds. Spray a small frying pan with nonstick spray. Cook over very low heat (covered) just until top is firm. Do not stir or overcook! Slide onto plate and top with

preserves or fresh fruit. Each serving contains 285 calories, 2g fat, 8g carbs and 35g protein. Numbers will vary slightly depending on which fruit is used. Cottage Cheese Toast 1 serving 2 pieces of whole wheat toast; low-calorie jelly (whatever preference); low-fat cottage cheese. Toast bread. Spread on jelly, top with cottage cheese and enjoy! Cottage Oats 1 serving So fast and easy for those that love a warm breakfast in a bowl! Oats, Low-fat Cottage Cheese & flavorings to taste Microwave 1 portion of Oats mixed with water for about a minute. Stir in 1 portion of low-fat cottage cheese. Sprinkle with 1/2 - 1 packet of nutrasweet and a generous covering of cinnamon and stir until just combined. Serve with a tall glass of icewater and enjoy! Crustless Quiche 8 servings 4 Large Eggs 2 Red Bell Peppers - 1 Diced, 1 cored and sliced in rings for topping 1/2 Cup mushrooms - bottled worked fine 1 Cup Fat free Sour Cream 1 Cup Fat Free Small Curd Cottage Cheese 1/2 Cup Fat Free Parmesan Cheese 1 Cup Fat Free Monterey Jack Cheese - shredded 3/4 Pound Healthy Choice Ham cubed or diced 1/2 TSP Tabasco Sauce 1 TSP Onion Powder Saute Bell Peppers and mushrooms until tender usually 3-5 minutes. In large bowl combine eggs, cottage cheese, sour cream, onion powder, and Tabasco sauce. Once thoroughly mixed add mushrooms, diced bell peppers, and ham. Stir until combined then add parmesan and Monterey Jack Cheeses. Stir well. Pour into 9x13 dish coated with non-stick cooking spray. After smoothing evenly, place bell pepper-rings on top. Bake uncovered in 350 degree preheated oven for about 55 minutes. Serve Warm. Left-overs do well if frozen in individual servings. I usually make a dish on Saturday and then eat pieces for breakfast in morning throughout week. Eggs Benedict 1 serving Toast 1/2 of a whole wheat english muffin. Heat two slices of Canadian bacon. Steam one egg in a skillet by adding 1 tablespoon of water and covering until desired doneness is achieved. Then remove skillet from heat and top egg with one slice of fat-free cheese and cover until cheese begins to melt. Place Canadian bacon on 1/2 muffin, then slide egg on top. Serve with 1/2 cup orange juice for a balanced, delicious breakfast.

BLACKENED SEASONING MIX 1 tbsp. sweet paprika 2 1/2 tsp. salt 1 tsp. onion powder 1 tsp. garlic powder 1 tsp. cayenne pepper 3/4 tsp. white pepper 3/4 tsp. black pepper

1/2 tsp. dried thyme 1/2 tsp. dried oregano Mix all ingredients. We use this to coat chicken breasts, steaks or fish before grilling.