Recipes:

Low-fat Spinach Dip

Ingredients:
1 packet dry vegetable Lipton soup mix
1 cup low-fat or fat-free sour cream
1 cup reduced fat mayonnaise
1 package chopped frozen spinach (in a box)

Directions:  Thaw the spinach and drain to remove all excess water. Mix it all together and let set at least 2 hours prior to serving.

Yogurt and Fruit Cup

Ingredients:
1 cup lowfat plain greek yogurt (trader joes has 24g protein in 1 cup)
1/3 cup strawberries or blueberries (can mix)
Splenda as desired for sweetness

Directions:  Combine ingredients.  Serve in small cup.  Recipe will make multiple servings.

Omelet

Ingredients:
1 egg or 1/3 cup egg substitute
¼ cup lowfat milk
1-2 tbsp or grated cheese
1 tbsp onion
Optional-add more vegetables (mushroom, green pepper)
Small sprinkle of salt and pepper to taste
Canola or Olive oil spray

Directions:  Mix ingredients together.  Heat pan on moderate heat with Oil spray.  Add egg mixture.  Cook to liking.  Other option is to microwave for 1 minute (times may vary depending on microwave, may need to add another 30 sec).

Lettuce Wrap

Ingredients:
1 slice natural turkey breast
1 slice lowfat cheese
1 small slice of romaine lettuce
2 sprays of low calorie (low sugar/low fat) italian vinaigrette
Optional- add more veggies (cucumber, onion)

Directions:  Place slice of turkey and cheese in the lettuce leaf and roll up.  Makes a high protein, low calorie snack or meal without the starch!

Chocolate and Banana Protein Shake:

Ingredients
4-6 ounces of skim milk
1 scoop of chocolate protein powder
¼-1/3 piece of a banana
Add splenda as desired for sweetness

Directions:  Put all ingredients in a blender.   Shake provides 18-25 grams of protein depending on protein powder.

Strawberry Vanilla Shake:

Ingredients
4 ounces of skim milk or water
1 scoop of vanilla or strawberry protein powder
2 tablespoons of sugar free vanilla yogurt
¼ cup frozen strawberries
Add artificial sweetener as desired

Directions:   Put ingredients in a blender.