Oatmeal Blueberry Yogurt Pancakes

Oatmeal Blueberry Yogurt Pancakes

  • Cook Time: 10 Minutes
  • Servings: 2
  • Calories per serving 329, Protein 6g, Fat 14g, Carbs 43g, Fiber 3g

Ingredients

  • 1 Medium Egg (1.6 oz)
  • 1/2 Tsp Vanilla (0.1 oz)
  • 1/2 Cup Gluten Free Rolled Oats (1.5 oz)
  • 1/2 Banana (2.1 oz)
  • 1/3 Cup fresh or frozen Blueberries (1.7 oz)
  • 1/2 Tsp Baking Powder (0.1 oz)
  • 1 Vanilla Bean Yogurt 5.3 oz (5.4 oz)
Oatmeal Blueberry Yogurt Pancakes

Instructions

  • Place all ingredients except fresh blueberries into a blender; blend until smooth.
  • You may need to add a teaspoon or two of almond milk if batter is too thick.
  • Set batter aside to thicken up for a few minutes. If batter is too thin, add a tablespoon or two more of oats and blend again.
  • Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat.
  • Drop batter by 1/4 cup onto skillet. Add a few blueberries on top. Cook until bubbles appear on top
  •  Flip cakes and cook until golden brown on underside
  • Wipe skillet clean and repeat with more cooking spray and remaining batter.

Chicken Ceaser Burgers

Chicken Ceaser Burgers

  • Cook Time: 40 Minutes
  • Servings: 4
  • Calories per serving 314, Protein 26g, Fat 19g, Carbs 10g, Fiber 1g

Ingredients

  • 1 LB Ground Chicken (16.2 oz)
  • 2 Tbsp Caesar dressing (see below) (1.1 oz)
  • 2 Tsp Avocado Oil or Extra-Virgin Olive Oil (0.3 oz)
  • 2 Garlic Cloves, Minced (0.3 oz)
  • 1 Tbsp Scallions, chopped (0.2 oz)
  • 1 Tsp Sriracha (0.1 oz)
  • 1 Tsp Fresh Parsley, chopped (0 oz)
  • 1/4 Tsp Fresh Lemon Juice (0.1 oz)
  • 1 Pinch Sea Salt (0 oz)
  • 1 Pinch Black Pepper (0 oz)
  • 3 Tbsp Parmesan Cheese, Grated (optional) (0.5 oz)
  • Dressing Ingredients:
  • 1 Tsp Apple Cider Vinegar (0.2 oz)
  • 2 Tsp Extra Virgin Olive Oil (0.3 oz)
  • 1 Tsp Dijon Mustard (0.2 oz)
  • 1/2 Tsp Anchovy Paste (0.1 oz)
  • 1 Cup Lemon Juice (8.7 oz)
  • 1 Garlic Clove (0.1 oz)
  • 1 Pinch Sea Salt (0 oz)
  • 1 Pinch Black Pepper (0 oz)
  • To Garnish:
  • 3 Cups Romaine Lettuce (5 oz)
  • 1 Cup Tomato, sliced 1 cup (6.4 oz)
  • 1 Serving Red Onion (0 oz)
  • 1/2 cup Greek Yogurt (Low Fat) (5.1 oz)
Chicken Ceaser Burgers

Instructions

  • Pre-heat the oven to 350F and line a baking sheet with parchment paper and set aside.
  • Place all of the ingredients for the dressing in a high-speed blender and pulse once (about 5 seconds) just until the dressing is thick and smooth. If you over blend, the dressing will become watery.
  • In a large bowl, toss all of the chicken burger ingredients and mix until well combined.
  • Divide the mixture into 4-parts, and shape and place 4 patties on the baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through at a temperature of 165F.
  • Broil on high for 2-3 minutes, or until the tops become a light golden brown.
  • Make ceasar “slaw”: Toss in a bowl romaine lettuce and caesar Dressing.
  • While the burgers are baking, make caesar slaw and assemble other desired topping.

Cajun Garlic Shrimp Noodles

Cajun Garlic Shrimp Noodles

  • Cook Time: 20 Minutes
  • Servings: 2
  • Calories Per Serving 325, Protein 18g, Fat 19g, Carbs 23g, Fiber 6g

Ingredients

  • 3 Tbsp Grass-fed Butter (1.5 oz)
  • 1 Tsp Onion Powder (0.1 oz)
  • 1 Tsp Paprika (0.1 oz)
  • 1 Dash Cayenne Pepper (0.1 oz)
  • 3 Cloves Garlic, crushed (0.3 oz)
  • 1 Medium Onion, sliced (3.9 oz)
  • 2 Large Zucchinis, spiraled (23.1 oz)
  • 1 Medium Red Pepper, sliced (4.3 oz)
  • 10 Jumbo Shrimps, peeled and deveined (4.3 oz)
  • 1 Tsp Cajun Seasoning (0.1 oz)
  • 1 Tsp Sea Salt (0.1 oz)
  • 1 Dash Red Pepper Flakes (0 oz)
Cajun Garlic Shrimp Noodles

Instructions

  • Spiralize your zucchini using a spiralizer (or a mandolin) and set aside
  • Combine Cajun seasoning (cayenne, cajun seasoning, red pepper flakes) in a bowl and toss with shrimp.
  • Heat butter and garlic in a pan over medium-high heat.
  • Add red pepper and onion and saute for 3-4 minutes until soft but firm to touch.
  • Add Cajun shrimp and let cook until opaque, 3-5 minutes.
  • In a separate pan heat remaining tbsp of butter and lightly saute zucchini noodles for 1-2 minutes, until slightly soft. They should not be soggy.
  • Strain noodles in a strainer to remove excess water.
  • Place zucchini noodles in a bowl and top with garlic cajun shrimp and veggie mixture.
  • Taste and add salt and additional spice/seasoning as desired.

Banana and Almond Breakfast Smoothie

Banana and Almond Breakfast Smoothie

  • Cook Time: 2 Minutes
  • Servings: 1
  • Macronutrients per serving: Calories per serving 265, Protein 12g, Fat 4g, Carbs 48g, Fiber 5g

Ingredients

  • 200 ML Skimmed Milk  (8.8 oz)
  • 2 Tbsp Oats (0.4 oz)
  • 1 Banana – frozen in chunks (if serving warmed then use a room temperature banana) (4.2 oz)
  • 1 Tsp Almond Butter (0.2 oz)
Banana and Almond Breakfast Smoothie

Instructions

  • Put the frozen banana, almond butter (1 tsp), oats (2 heaped tbsp) and skimmed milk (200ml) into a blender.
  • Blend until smooth.
  • Serve.
  • If serving warmed Place the smoothie into a microwave proof dish (ensure there’s some extra room at the top to allow the smoothie to expand during heating). Cover. Microwave on high for 1 minute. Carefully stir. Serve

Orange Chicken

Orange Chicken

  • Cook Time: 20 Minutes
  • Servings: 4
  • Calories per serving 255, Protein 25g, Fat 8g, Carbs 18g, Fiber 1g

Ingredients

  • 1 Tsp Sesame Oil (0.1 oz)
  • 1 Tbsp Avocado Oil (0.5 oz)
  • ½ Tsp Fish Sauce (0.1 oz)
  • ¾ Cup Orange Juice (6.6 oz)
  • 2 Tbsp Orange Zest (0.4 oz)
  • 1 Garlic Clove, minced (0.1 oz)
  • 1” Piece Ginger, peeled, and grated or minced (0.3 oz)
  • 1 Tbsp chopped Scallions (0.2 oz)
  • 1 Tbsp Sesame Seeds, for garnish (0.3 oz)
  • 1 Tbsp Honey (0.8 oz)
  • ¼ Cup Arrowroot Starch (1.2 oz)
  • 1 Lb Skinless Boneless Chicken Breast (16.2 oz)
  • 1 Pinch Salt and Pepper to taste (0 oz)
  • 2 Tbsp Rice Wine Vinegar (1.1 oz)
  • 1 Pinch Red Pepper Flakes (0 oz)
  • 1 Serving Cauliflower Rice (0 oz)
Orange Chicken

Instructions

  • Cut chicken into 1″ pieces and put in a large bowl with arrowroot and a pinch of salt and pepper. Toss to coat the chicken fully.
  • Heat oil in a large skillet. Once hot, brown chicken on both sides for 3-4 minutes per side.
  • Remove chicken and set aside. Add the remainder of the ingredients (except sesame seeds and cauliflower rice) to the pan. Increase heat and bring the mixture to a boil, scraping up any browned bits on the bottom of the skillet. Once the sauce has boiled and thickened, add back the chicken and cook for 1 minute or until hot.
  • Serve chicken immediately with sauce from the skillet over cauliflower rice.

Turkey Chili

Turkey Chili

  • Cook Time: 4 Hour
  • Servings: 6
  • Calories per serving 325, Protein 31g, Fat 3g, Carb 48g, Fiber 13g

Ingredients

  • 1 Tbsp Chili Powder (0.3 oz)
  • 1 LB Lean Ground Turkey (16.2 oz)
  • 1 Can Reduced-Sodium Chicken Broth(14.2 oz)
  • 2 Minced Garlic Cloves (0.2 oz)
  • 1 Finely Chopped medium Green Pepper (4.3 oz)
  • 1-3/4 Cups Frozen Corn, thawed (5.9 oz)
  • 1 Can Black Beans, rinsed and drained (15.2 oz)
  • 1 can Kidney Beans, rinsed and drained (16.2 oz)
  • Reduced-fat Sour Cream and minced fresh Cilantro as an optional topping
  • 1 Chopped Red Onion (6 oz) 
  • 1 Small Canned Tomatoes, 28 ounces (28.3 oz)
  • 6 Ounces Tomato Paste (6.1 oz)
  • 1/2 Tsp Pepper (0 oz)
  • 1/4 Tsp Ground Cumin (0 oz)
  • 1/4 Tsp Garlic Powder (0 oz) 
Turkey Chili

Instructions

  • First, cook the turkey, onion and green pepper in a large non-stick skillet, over medium heat until the meat is no longer pink. Then, add the garlic and cook this mixture for one more minute. After that, drain it.
  • Transfer the mixture to a 4-qt. slow cooker and stir in the black beans, kidney beans, tomatoes, tomato paste, broth, corn, pepper, chili powder, garlic powder, and cumin.
  • Cover it and cook it on low heat for 4-5 hours. Serve it with optional toppings by desire.

Chicken Fajita Meal Prep Bowls

Chicken Fajita Meal Prep Bowls

  • Cook Time: 45
  • Servings: 5
  • Calories per serving 225, Protein 29g, Fat 9g, Carbs 3g, Fiber 1g

Ingredients

  • ½ Tbsp Chili Powder(0.2 oz) 
  • 1 Tsp Paprika (0.1 oz)
  • ½ Tsp Cayenne Pepper (0.1 oz)
  • 1 Tsp Salt (0.3 oz) 
  • 1 Tsp Cumin Powder (0.1 oz)
  • 1 Tsp Ground Pepper (0.1 oz) 
  • 2 Tbsp Olive Oil (1.1 oz)
  • 1 Tsp Minced Garlic (0.1 oz)
  • 1.5 Lbs Chicken Breast — cut into thin strips (23.1 oz)
  • Mashed cauliflower — optional (0.2 oz)
  • 1 Sliced Medium Onion (3.9 oz)
  • 2 Sliced Bell Peppers (8.5 oz)
Chicken Fajita Meal-Prep Bowls

Instructions

  • First, make the fajita seasoning by mixing all the spices in a small bowl
  • Set aside. In a large bowl, add the chicken strips and half of the fajita seasoning. Mix well and set aside for 15 minutes.
  • In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 30 seconds.
  • Add the chicken and cook for 10-15 minutes or until the chicken is cooked through. Set aside.
  • In the same skillet, add more olive oil (if necessary) and add onions, bell peppers and the rest of the fajita seasoning.
  • Stir fry for 5-10 minutes on high heat. The time will depend on how tender you prefer your veggies to be.
  • Meal Prepping: Place an even amount of chicken fajita, the veggies, and cauliflower mashed into 4 or 5 (depends on the size of your container) different glass containers. Cover with the lid and place in the fridge for up 4 days. Heat in the microwave for 1.5-2 minutes.

Breakfast Burritos

Breakfast Burritos

  • Cook Time: 20 Minutes
  • Servings: 2
  • Calories per serving 260, Protein 21g, Fat 8g, Carb 27g, Fiber 4g

Ingredients

  •  2 Tbsp Fat-Free Sour Cream (0.9 oz)
  •  1 Cup Egg Substitute (9 oz)
  •  1 Tsp Olive Oil (0.1 oz)
  •  2 Tbsp Salsa (1.1 oz)
  • 1/2 Cup Chopped Fresh Mushrooms (1.7 oz)
  • 1/4 Cup Chopped Green Pepper (1.3 oz)
  • 1/4 Cup Chopped Sweet Red Pepper (1.3 oz)
  • 1/4 Tsp Pepper (0 oz)
  • Whole Wheat Tortillas, 2 8-inch (2.9 oz)
  • 1/4 Cup Low Fat Shredded Cheddar Cheese (1 oz)
Breakfast Egg Burrito

Instructions

  • In a small nonstick skillet, heat oil over medium-high heat.
  •  Add vegetables; cook and stir until tender. Remove from pan; keep warm. 
  • Add egg substitute and pepper to the same skillet; cook and stir over medium heat until eggs are thickened and no liquid egg remains. Remove from heat.
  •  Spoon vegetable mixture and scrambled eggs across the center of each tortilla; top with cheese, salsa, and sour cream. Fold bottom and sides of tortilla over filling and roll-up.

Mahi Mahi Tacos with Tropical Salsa

Mahi Mahi Tacos with Tropical Salsa

  • Cook Time: 15 Minutes
  • Servings: 4
  • Calories per serving 320. Protein 26g, Fat 9g, Carbs 38g, Fiber 9g

Ingredients

  • 1-1/2 Tsp Chili Powder (0.1 oz)
  • 1 Tsp Onion Powder  (0.1 oz)
  • 1 Diced Avocado (7.2 oz)
  • 2 Sliced Limes (4.8 oz)
  • 2 Tbsp Lime Juice (1.1 oz)
  • 1 Diced Mango (5.9 oz)
  • 1 Diced Orange (4.7 oz) 
  • ¼ of a Red Cabbage, shredded,  (7.8 oz) 
  • 1 Tsp Cilantro (0 oz) 
  • 1 LB. Wild Mahi-Mahi, about 3-4 fillets (16.2 oz) 
  • 4 Corn Tortilla Shells (3.4 oz)
  • 1 Tsp Cumin (0.1 oz) 
  • 1 Tsp Garlic Powder (0.1 oz)
  • 1 Pinch Ground Pepper (0 oz)
  • ½ of a Red Onion (2 oz) 
  • 1 Cup Grape Tomatoes (5.3 oz) 
  • 1 Pinch Salt & Pepper (0 oz)
  • 2 Tbsp Sriracha (0.9 oz)
  • 4 Romaine Lettuce Leaves, 1 leaf (1 oz) (optional)
Mahi Mahi Tacos with Tropical Salsa

Instructions

  • For fish: rub spices all over and let sit in the refrigerator for 10 minutes, while prepping salsa.
  • For tropical salsa: Add all of the ingredients together in a bowl and toss gently. Taste and adjust seasoning as needed. Store in the refrigerator until ready to assemble. 
  • Cook fish: Heat a grill pan over medium heat and grease well. Once hot cook fish for about 4-5 minutes on both sides, or until fish is opaque and fork-tender. Move fish to cutting board, chop into pieces, and place into a serving bowl.
  • For Sriracha mayo: Mix together mayo and sriracha in a small bowl and set aside for serving.
  • For serving: Serve fish tacos with romaine lettuce leaves or taco shells, shredded cabbage, lime wedges, prepared salsa and drizzle with sriracha mayo.

Baked Zucchini Fries

Baked Zucchini Fries

  • Cook Time: 45 Minutes
  • Servings: 4
  • Calories per serving 134, Protein 11g, Fat 7g, Carbs 4g, Fiber 1g

Ingredients

  • 2 Medium Zucchini (14 oz) 
  • 1 Medium Egg  (1.6 oz)
  • 1 Cup grated Parmesan Cheese (3.6 oz) 
  • 1 Tbsp finely chopped Parsley (0.1 oz)
  • 1 Tsp Garlic Powder (0.1 oz)
  • 1 Tsp Italian Spice (0.1 oz)
  • 1 Tsp Salt and Pepper (0.1 oz) 
Baked Zucchini Fries

Instructions

  • Preheat the oven to 425 degrees Fahrenheit and line two baking trays with parchment paper.
  • Slice the zucchini in half, then half again, then into quarters. You should have 16 slices per zucchini.
  • Crack the egg in a small bowl or container and lightly beat it.
  • Add the parmesan and spices to a separate bowl or container and stir to combine.
  • Dip a slice of zucchini in the egg wash and transfer it to the parmesan. Use your other hand to coat the zucchini in the cheese and transfer to the baking tray.
  • Repeat this process until all zucchini is coated.
  • Bake for 25-30 minutes, flipping halfway through on the cut side. 

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