Spaghetti Squash with Meat and Marinara Sauce

Spaghetti Squash, or Zucchini Squash

Maranara Sauce (check label choose one low in sugar, low carbs)

Lean Hamburger or Ground Turkey Breast

Mushrooms (opt.)

Serve with a Green Salad

You can have Spaghetti dinner with the kids, substitute spaghetti squash for the noodles to balance the protein and carbohydrates. The squash is loaded with nutrients and it tastes great! I actually prefer it to noodles, and so do some of my kids.

Mozzarella Popcorn

2 c. air popped popcorn

"I Can't Believe it's not Butter" spray butter

2 oz low-fat mozzarella cheese, grated (two string cheese)

This is Luanne's favorite last snack of the day. She pops popcorn, sprays popcorn with butter spray, and sprinkle it with cheese, while popcorn is hot. Cheese will melt slightly.

When you are trying to lose body fat, look for the lowest fat cheese you can find, it can range from 1 and 1/2g. - 6g fat in each oz of string cheese

Oatmeal Waffles

I have an almost 12 yr. old son who has a gentic disorder called Dravets' Syndrom. He is Autistic, epileptic and mentally handicapped. Physically he is big and strong and at the same time loving, sweet, and gentle. Raising him has it's challenges, one of them is feeding him. Let's just say that what he will eat is very limited. He likes waffles, in fact he eats them about 3 x each day. It's important to me that they are healthy. This recipe is whole grain, high in fiber and the added protein powder makes them a more balanced meal. He won't eat them with cottage cheese and fruit. He like peanut butter and syrup. The peanut butter is great protein, but I would love to find a healthy alternative to syrup that he would eat. We have tried Agava, but he doesn't love it. If you have any ideas please pass them on.

* I recently discovered that 1/4 c. of frozen blueberries heated in the microwave makes a great tasting low calorie, low carb, high fiber, syrup. Blueberries contain more antioxidants than any other fruit protecting against heart disease and cancer.

2 c. oatmeal (blended to a dust)

2 t. baking powder

1/2 t. salt

1 scoop Melaleuca's Proflex vanilla shake mix

2 T. flax seed, freshly ground (I grind in my magic bullet)

1 c. skim milk or water

1 whole egg

2 egg whites

1/2 c. natural applesauce (no sugar added)

Makes 6 waffles

You can mix dry ingredients ahead of time, keep in an air tight container and mix in wet ingredients when ready to eat.

This is a great waffle mix the entire family will love. The added protein powder not only makes them smell and taste great, but helps boost the protein grams to 10g. per waffle. We serve them with cottage cheese, yogurt and berries. This will boost the protein a few more grams.

Veggy Burrito

Mission Carb Balance Tortilla, or another brand with a similar ratio of 5g. protein and 7 g. carbs, 110 calories

1/2 c. Assorted Cooked vegetables (look for ones low in carbs and high in fiber such as broccoli and Cauliflower)

1 oz. grated Low-fat Mozzarella Cheese ( it is possible to find as low as 1 and 1/2g. fat in a string cheese)

Salsa

The Mission tortilla gives some great possibilites for balancing proteins and carbs without meat. I calculated my cauliflower burrito as 10g. carbs and 14g. protein, which leaves some room to add a more variety of vegetables or a sweeter sauce such as mango salsa.

Thanks Sandra, for your great food idea

Omelet

2 Low-Fat Canadian Bacons

Mushrooms

3 Egg Whites

Salsa
Low-Carb Tortilla, or one piece 0f Whole Grain Toast
Mushrooms

Salsa

Chop and cook meat and veggies in skillet with a fat-free cooking spray, add salsa if desired, and continue to grill. (You can save time by cooking the meat and vegetables ahead of time, and freezing them in baggies in invividual size servings. Remove from skillet, spray skillet, add eggs and salt and pepper. Cook until almost done, place cooked meat and vegetables on 1/2 of cooked eggs, fold over. Continue to cook until done. Top with your choice of low-fat cheese, salsa, and/ or fat-free sour cream.

Throw out the egg yokes, or give it to your pet. Each yoke has 5 grams of saturated fat, and only 1 g. of protein. You may want to add just part of an egg yoke, for color and texture until you are use to yoke-free eggs.

I love to use "I Can't believe it's not Butter", spay butter. This is a natural food product, fat free buttermilk, and it tastes great!

Canadian Bacon Wrapped Cheese Sticks

Low-Fat Mozzarella String Cheese

2 pieces of Low-Fat Canadian Bacon

mustard (opt.)

Dill Pickle, sliced the long way (opt)

1/2 Apple

You can find string cheese as light as 1.5g. fat per stick. They are a little harder to find and can cost more, but they will make a difference in your rate of fat loss. Costco has a great low-fat Canadian Bacon that we use a lot. Adjust serving size to your individual calorie intake. This serving size is for a women on 1100-1200 Calories

I have been eating so many of these snacks this past year that I was getting sick of them. I decided to slice a dill pickle, and add it between the ham and cheese. This add very little carbs. and calories, but tons of flavor.