L8R Lifestyle Blog

Tilapia Filet

Tilapia Filet Ingredients: 1 Tilapia Fillet1 spear, medium (5-1/4" to 7" long) Asparagus1 lemon (Lemon Juice)1 1/4 tsp salt free Garlic and Herb seasoning1 1/4 tsp salt free Lemon Pepper Directions: Preheat oven to 400 degrees. Rinse fish, and pat dry.Place each piece...

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Sweet Potato Chips

Sweet Potato Chips Ingredients:2 sweet potatoes washed and dried thoroughlyZero calorie olive oil cooking spray salt and pepper to tasteparchment paper Instructions: Preheat oven to 250 degrees.Slice sweet potatoes as thinly as possible.Pat sweet potato slices dry...

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Creamy Butternut Smoothie

Creamy Butternut Protein Smoothie Ingredients:1 cup water4 oz vanilla Muscle egg or unsweetened vanilla almond milk1 cup + 1/4 cup (packed) roasted butternut squash or 3/4-1 cup canned puréed squash1 scoop vanilla or cinnamon bun protein powder2-3 pkts sweetener1-2...

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Chicken & Kale Soup

Chicken & Kale Soup Ingredients:1 lbs diced chicken or turkey breast1 cup chopped onion1/2 cup cubed butter nut squash1/2 cup chopped celery1/2 teaspoon celery salt1/2 teaspoon onion powder1 teaspoon salt, divided2 garlic cloves, minced3 cups chicken or vegetable...

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Fajita Chicken

Fajita Chicken Breast Ingredients:1 tsp Garlic, minced1 White onion, small, cut into strips2 Bell peppers, cut into strips (color of choice)2 tbs Lime juice1.5 lb Chicken breasts1/2 tsp Salt1/4 tsp Pepper1 tsp Cumin1/4 cup Fresh Salsa1 cup fat free shredded cheddar...

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Southern Style Collard Greens

Southern Style Collard Greens Ingredients:1/2 large onion, chopped1 teaspoon red pepper flakes1 clove garlic, finely chopped1/2 cup chopped celery1 pound collard greens, chopped3 cups vegetable or chicken broth2 tomatoes, seeded and choppedSalt and freshly ground...

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Buttery Rum Protein Smoothie

Buttery Rum Protein Smoothie Ingredients:1 cup of water or vanilla MuscleEgg.2 scoops vanilla protein power.4 tsp. sugar-free butterscotch pudding mix.½ tsp. butter extract.¼ tsp. rum extract.DaVinci or Torani sugar-free buttered rum syrup, to taste. Directions: Add...

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Quick Chicken & Broccoli

Quick Chicken & Broccoli Ingredients:1 lb Chicken breasts,diced (or beef)4 cups Broccoli florets Sauce 1/3 cup Liquid Aminos2 tbs sweetener of choice1/2 tsp Ground ginger1/2 tsp Garlic salt2 tsp Arrowroot, dissolved in 2 tbs cold water Directions: Heat a large...

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Banana’s Foster Protein Smoothie

Banana's Foster Protein Smoothie Ingredients:1 scoop vanilla or banana -flavored protein powder½ cup vanilla MuscleEgg​¼ cup crushed ice¼ cup plain non fat Greek yogurt or Fat free cottage cheese1 tsp banana extract¼ teaspoon rum extract½ teaspoon cinnamon¼ teaspoon...

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Spicy Ground Chicken

Spicy Ground Chicken Ingredients: 1 lb lean ground chicken or 1 lb lean ground turkey 1 zucchini, sliced1 green pepper, sliced1 red pepper, sliced1 onion, chopped1 cup mushroom, sliced1 tablespoon minced garlic2 -3 cups fresh salsa Directions:Spray a non-stick skillet...

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