Healthy Recipes

Kami’s Late Summer Fat Burner Program – Meal Plans

Came here looking for absolutely D-E-L-I-C-I-O-U-S meals and recipes to help fuel your fat loss goals, satisfy your cravings, and keep you feeling full and energized? I’ve got you covered! I’ve designed some incredible meal plans to help not only satisfy your cravings and keep you feeling full, but also help you feel fueled and boost your weight loss results.

Who said eating healthy had to be boring and bland? 😉

You can find all of the meal options below for my new Late Summer Fat Burner Program. Prepare your taste buds, because these meals are seriously so good, and SO healthy for you!

Meal Plans

Click on the appropriate category below to be taken to your tasty meal plans!

Women Under 140 lbs (1200 calories)

Women Between 140-190  lbs (1500 calories)

Women Over 190 lbs (1800 calories)

Men Under 250 lbs (1800 calories)

Men Over 250 lbs (2400 calories)

Women Under 140 lbs (1200 calories)

Breakfast Recipes

Overnight Oats

Ingredients:

1/3 c old fashioned oats

1/2 c unsweetened almond milk

1/3 c plain nonfat Greek yogurt

1-2 tsp. stevia (adjust according to taste)

1/3 c frozen triple berry blend

1/2 tbsp. chia seeds

4 slices turkey bacon

Instructions:

  1. Combine all ingredients except for the turkey bacon into an airtight container.
  2. Stir well, cover & refrigerate overnight.
  3. Add a splash of milk before serving the oats & eat the turkey bacon on the side.

Nutrition Facts: 283 Calories/ 23g Protein/ 32g Carbs/ 6g Fat

Prosciutto & Veggie Scramble

Ingredients:

1 oz prosciutto diced

1 whole egg + 1/2 c egg whites

1/4 c shredded sweet potato

optional free veggies- onion, bell peppers, mushrooms, etc.

1 c strawberries

Instructions:

  1. Sauté shredded sweet potato & choice of veggies in a nonstick skillet over medium heat.
  2. Once the veggies are tender, add prosciutto, eggs & egg whites, and scramble together and cook.
  3. Season with salt and pepper or any other seasoning.
  4. Serve with strawberries on the side

Meal prep tip: Shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.

Nutrition Facts: 307 Calories/ 26g Protein/ 27g Carbs/ 11g Fat

Lunch Recipes

Guacamole & Shrimp Salad

Ingredients:

1/2 c black beans

1/2 c corn

1/2 c cherry tomatoes

1 tbsp. diced purple onion

1 container guacamole (100 calorie pack)

4 oz cooked shrimp (sub 3 oz cooked chicken)

mixed greens

fresh lime juice

salt & pepper to taste

Instructions:

  1. Mix beans, corn, tomatoes, onion, shrimp, and guacamole together.
  2. Put the shrimp and guac mixture on top of a bed of greens.
  3. Squeeze fresh lime juice on top of salad and finish with salt and pepper.

Nutrition Facts: 307 Calories/ 29g Carbs/ 36g Protein/ 10g Fat

Caprese Pasta Salad with Chicken

Ingredients:

3 oz grilled chicken

2/3 c cooked rotini whole grain pasta

1 light mozzarella string cheese (sliced)

1 tbsp. fresh basil chopped

2 tbsp. Skinnygirl™Balsamic Dressing

½ c cherry tomatoes (halved)

½ c yellow grape tomatoes (halved)

1 tsp. olive oil

salt & pepper to taste

Instructions:

  1. Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
  2. Toss together and add salt and pepper to taste.
  3. Serve with grilled chicken on the side.

Tip: For more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt & pepper. Bake for 15-20 mins & let them cool before adding them to the salad.

Nutrition Facts: 305 Calories/ 27g Carbs/ 29g Protein/ 11g Fat

Dinner Recipes

Buffalo Turkey Burgers

Ingredients:

3 oz 97% lean turkey burger

1 oz gorgonzola cheese

1/2 tbsp. diced purple onion

1 tbsp. diced yellow bell pepper

salt & pepper to taste

Optional: Frank’s RedHot® Buffalo Sauce

3 oz peeled & cubed sweet potato

Optional: veggies tray on the side

Instructions:

  1. Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
  2. Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
  3. Once the meat is cooked, top with buffalo sauce (optional).
  4. Serve buffalo turkey burger with sweet potatoes and veggie sticks on the side.

Nutrition Facts: 286 Calories/ 17g Carbs/ 23g Protein/ 13g Fat

Watermelon & Mint Salad with Chicken

Ingredients:

4 oz chicken

2 c watermelon (balled or cubed)

2 tbsp. crumbled feta cheese

1 tsp. olive oil

1 fresh lime (juice)

1/2 tbsp. chopped fresh mint

salt & pepper to taste

Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)

Instructions:

  1. Cut watermelon into small cubes or use a melon baller
  2. Combine olive oil, lime juice, chopped mint, feta, salt and pepper.
  3. Pour mixture over watermelon and gently stir.
  4. Serve with chicken and veggies.

Nutrition Facts: 302 Calories/ 26g Carbs/ 29g Protein/ 10g Fat

Snacks (This plan will get (2) 150 calorie snacks per day)

Snacks

Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.

  1. IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
  2. IdealBar
  3. IdealChips
  4. Jerky & Fruit
    – 1 oz jerky & 1 small apple
  5. Cottage Cheese & Veggies
    – 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies
  6. Berry Greek Yogurt
    – ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries

Women Between 140-190  lbs (1500 calories)

Breakfast Recipes

Overnight Oats

Ingredients:

1/2 c old fashioned oats

3/4 c unsweetened almond milk

1/2 c plain nonfat Greek yogurt

1-2 tsp. stevia (adjust according to taste)

1/3 c frozen triple berry blend

1/2 tbsp. chia seeds

6 slices turkey bacon

Instructions:

  1. Combine all ingredients except the turkey bacon into an airtight container
  2. Stir well, cover, and refrigerate overnight
  3. Add a splash of milk before serving the oats, and eat the turkey bacon on the side

Nutrition Facts: 397 Calories/ 34g Protein/ 44g Carbs/ 9g Fat

Prosciutto & Veggie Scramble

Ingredients:

1.5 oz prosciutto diced

1 whole egg + 2/3 c egg whites

2/3 c shredded sweet potato

Optional free veggies: onion, bell peppers, mushrooms, etc.

1 1/4  c strawberries

Instructions:

  1. Sauté shredded sweet potato and choice of veggies in a nonstick skillet over medium heat.
  2. Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
  3. Season with salt and pepper or any other seasoning.
  4. Serve with strawberries on side.

Meal prep tip: shred the sweet potatoes & dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.

Nutrition Facts: 395 Calories/ 34g Protein/ 35g Carbs/ 14g Fat

Lunch Recipes

Guacamole & Shrimp Salad

Ingredients:

2/3 c black beans

2/3 c corn

1/2 c cherry tomatoes

1 tbsp. diced purple onion

1 container guacamole (100 calorie pack)

1/2 tsp. olive oil

5 oz cooked shrimp (sub 4 oz cooked chicken)

mixed greens

fresh lime juice

salt & pepper to taste

Instructions:

  1. Mix beans, corn, tomatoes, onion, olive oil, shrimp, and guacamole together.
  2. Put the shrimp and guac mixture on top of a bed of greens.
  3. Squeeze fresh lime juice on top of salad and finish with salt and pepper.

Nutrition Facts: 390 Calories/ 37g Carbs/ 46g Protein/ 13g Fat

Caprese Pasta Salad with Chicken

Ingredients:

4 oz grilled chicken

3/4 c cooked rotini whole grain pasta

1 1/2 light mozzarella string cheese (sliced)

1 tbsp. fresh basil chopped

3 tbsp. Skinnygirl™ Balsamic Dressing

1/2 c cherry tomatoes (halved)

1/2 c yellow grape tomatoes (halved)

1 1/2 tsp. olive oil

salt & pepper to taste

Instructions:

  1. Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
  2. Toss together and add salt and pepper to taste.
  3. Serve with grilled chicken on the side.

Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.

Nutrition Facts: 400 Calories/ 31g Carbs/ 39g Protein/ 15g Fat

Dinner Recipes

Buffalo Turkey Burgers

Ingredients:

5 oz 97% lean turkey burger

1 oz gorgonzola cheese

1/2 tbsp. diced purple onion

2 tbsp. diced yellow bell pepper

salt & pepper to taste

Optional: Frank’s RedHot® Buffalo Sauce

4 oz peeled & cubed sweet potato

Optional: veggies tray on the side

Instructions:

  1. Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
  2. Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
  3. Once the meat is cooked, top with buffalo sauce (optional).
  4. Serve buffalo turkey burger, with sweet potatoes and veggie sticks on the side.

Nutrition Facts: 418 Calories/ 29g Carbs/ 35g Protein/ 17g Fat

Watermelon & Mint Salad with Chicken

Ingredients:

5 oz chicken

3 c watermelon (balled or cubed)

3 tbsp. crumbled feta cheese

1 tsp. olive oil

1 fresh lime (juice)

1/2 tbsp. chopped fresh mint

salt & pepper to taste

Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)

Instructions:

  1. Cut watermelon into small cubes or use a melon baller.
  2. Combine olive oil, lime juice, chopped mint, feta, salt and pepper.
  3. Pour mixture over watermelon and gently stir.
  4. Serve with chicken and veggies.

Nutrition Facts: 408 Calories/ 39g Carbs/ 39g Protein/ 13g Fat

Snacks (This plan will get 2 – 150 calorie snacks per day)

Snacks

Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.

  1. IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
  2. IdealBar
  3. IdealChips
  4. Jerky & Fruit
    – 1 oz jerky & 1 small apple
  5. Cottage Cheese & Veggies
    – 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies
  6. Berry Greek Yogurt
    – ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries

Women Over 190 lbs (1800 calories)

Breakfast Recipes

Overnight Oats

Ingredients:

1/2 c old fashioned oats

3/4 c unsweetened almond milk

1/2 c plain nonfat Greek yogurt

1-2 tsp. stevia (adjust according to taste)

1/3 c frozen triple berry blend

1/2 tbsp. chia seeds

6 slices turkey bacon

Instructions:

  1. Combine all ingredients except for the turkey bacon into an airtight container.
  2. Stir well, cover, and refrigerate overnight.
  3. Add a splash of milk before serving the oats and eat the turkey bacon on the side.

Nutrition Facts: 397 Calories/ 34g Protein/ 44g Carbs/ 9g Fat

Prosciutto & Veggie Scramble

Ingredients:

1.5 oz prosciutto diced

1 whole egg + 2/3 c egg whites

2/3 c shredded sweet potato

Optional free veggies: onion, bell peppers, mushrooms, etc.

1 1/4  c strawberries

Instructions:

  1. Sauté shredded sweet potato and choice of veggies in a nonstick skillet over medium heat.
  2. Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
  3. Season with salt and pepper or any other seasoning.
  4. Serve with strawberries on side.

Meal prep tip: shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.

Nutrition Facts: 395 Calories/ 34g Protein/ 35g Carbs/ 14g Fat

Lunch Recipes

Guacamole & Shrimp Salad

Ingredients:

2/3 c black beans

2/3 c corn

1/2 c cherry tomatoes

1 tbsp. diced purple onion

1 container guacamole (100 calorie pack)

1/2 tsp. olive oil

5 oz cooked shrimp (sub 4 oz cooked chicken)

mixed greens

fresh lime juice

salt & pepper to taste

Instructions:

  1. Mix beans, corn, tomatoes, onion, olive oil, shrimp, and guacamole together.
  2. Put the shrimp and guac mixture on top of a bed of greens.
  3. Squeeze fresh lime juice on top of salad and finish with salt and pepper.

Nutrition Facts: 390 calories/ 37g Carbs/ 46g Protein/ 13g Fat

Caprese Pasta Salad with Chicken

Ingredients:

4 oz grilled chicken

3/4 c cooked rotini whole grain pasta

1 1/2 light mozzarella string cheese (sliced)

1 tbsp. fresh basil chopped

3 TBSP Skinnygirl™ Balsamic Dressing

1/2 c cherry tomatoes (halved)

1/2 c yellow grape tomatoes (halved)

1 1/2 tsp. olive oil

salt & pepper to taste

Instructions:

  1. Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
  2. Toss together and add salt and pepper to taste.
  3. Serve with grilled chicken on the side.

Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.

Nutrition Facts: 400 Calories/ 31g Carbs/ 39g Protein/ 15g Fat

Dinner Recipes

Buffalo Turkey Burgers

Ingredients:

5 oz 97% lean turkey burger

1 oz gorgonzola cheese

1/2 tbsp. diced purple onion

2 tbsp. diced yellow bell pepper

salt & pepper to taste

Optional: Frank’s RedHot® Buffalo Sauce

4 oz peeled & cubed sweet potato

Optional: veggies tray on the side

Instructions:

  1. Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
  2. Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
  3. Once the meat is cooked, top with buffalo sauce (optional).
  4. Serve buffalo turkey burger with sweet potatoes and veggie sticks on the side.

Nutrition Facts: 418 Calories/ 29g Carbs/ 35g Protein/ 17g Fat

Watermelon & Mint Salad with Chicken

Ingredients:

5 oz chicken

3 c watermelon (balled or cubed)

3 tbsp. crumbled feta cheese

1 tsp. olive oil

1 fresh lime (juice)

1/2 tbsp. chopped fresh mint

salt & pepper to taste

Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)

Instructions:

  1. Cut watermelon into small cubes or use a melon baller.
  2. Combine olive oil, lime juice, chopped mint, feta, salt and pepper.
  3. Pour mixture over watermelon and gently stir
  4. Serve with chicken and veggies.

Nutrition Facts: 408 Calories/ 39g Carbs/ 39g Protein/ 13g Fat

Snacks (This plan will get 2 – 300 calorie snacks per day)

Snacks

Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.

  1. IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
  2. IdealBar
  3. IdealChips
  4. Jerky & Fruit
    – 1 oz jerky & 1 small apple
  5. Cottage Cheese & Veggies
    – 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies
  6. Berry Greek Yogurt
    – ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries

Breakfast Recipes

Overnight Oats

Ingredients:

1/2 c old fashioned oats

3/4 c unsweetened almond milk

1/2 c plain nonfat Greek yogurt

1-2 tsp. stevia (adjust according to taste)

1/3 c frozen triple berry blend

1/2 tbsp. chia seeds

6 slices turkey bacon

Instructions:

  1. Combine all ingredients except for the turkey bacon into an airtight container.
  2. Stir well, cover, and refrigerate overnight.
  3. Add a splash of milk before serving the oats and eat the turkey bacon on the side.

Nutrition Facts: 397 Calories/ 34g Protein/ 44g Carbs/ 9g Fat

Prosciutto & Veggie Scramble

Ingredients:

1.5 oz prosciutto diced

1 whole egg + 2/3 c egg whites

2/3 c shredded sweet potato

Optional free veggies: onion, bell peppers, mushrooms, etc.

1 ¼  c strawberries

Instructions:

  1. Sauté shredded sweet potato and choice of veggies in a nonstick skillet over medium heat.
  2. Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
  3. Season with salt and pepper or any other seasoning.
  4. Serve with strawberries on side.
  1. Meal prep tip: shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.

Nutrition Facts: 395 Calories/ 34g Protein/ 35g Carbs/ 14g Fat

Lunch Recipes

Guacamole & Shrimp Salad

Ingredients:

2/3 c black beans

2/3 c corn

1/2 c cherry tomatoes

1 tbsp. diced purple onion

1 container guacamole (100 calorie pack)

1/2 tsp. olive oil

5 oz cooked shrimp (sub 4 oz cooked chicken)

mixed greens

fresh lime juice

salt and pepper to taste

Instructions:

  1. Mix beans, corn, tomatoes, onion, olive oil, shrimp, and guacamole together.
  2. Put the shrimp and guac mixture on top of a bed of greens.
  3. Squeeze fresh lime juice on top of salad and finish with salt and pepper.

Nutrition Facts: 390 Calories/ 37g Carbs/ 46g Protein/ 13g Fat

Caprese Pasta Salad with Chicken

Ingredients:

4 oz grilled chicken

3/4 c cooked rotini whole grain pasta

1 1/2 light mozzarella string cheese (sliced)

1 tbsp. fresh basil chopped

3 tbsp. Skinnygirl™ Balsamic Dressing

1/2 c cherry tomatoes (halved)

1/2 c yellow grape tomatoes (halved)

1 1/2 tsp. olive oil

salt & pepper to taste

Instructions:

  1. Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
  2. Toss together and add salt and pepper to taste
  3. Serve with grilled chicken on the side

Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees, and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.

Nutrition Facts: 400  Calories/ 31g Carbs/ 39g Protein/ 15g Fat

Dinner Recipes

Buffalo Turkey Burgers

Ingredients:

5 oz 97% lean turkey burger

1 oz gorgonzola cheese

1/2 tbsp. diced purple onion

2 tbsp. diced yellow bell pepper

salt & pepper to taste

Optional: Frank’s RedHot® Buffalo Sauce

4 oz peeled & cubed sweet potato

Optional: veggies tray on the side

Instructions:

  1. Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
  2. Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
  3. Once the meat is cooked, top with buffalo sauce (optional).
  4. Serve buffalo turkey burger with sweet potatoes and veggie sticks on the side.

Nutrition Facts: 418 Calories/ 29g Carbs/ 35g Protein/ 17g Fat

Watermelon & Mint Salad with Chicken

Ingredients:

5 oz chicken

3 c watermelon (balled or cubed)

3 tbsp. crumbled feta cheese

1 tsp. olive oil

1 fresh lime (juice)

1/2 tbsp. chopped fresh mint

salt & pepper to taste

Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)

Instructions:

  1. Cut watermelon into small cubes or use a melon baller
  2. Combine olive oil, lime juice, chopped mint, feta, salt, and pepper.
  3. Pour mixture over watermelon and gently stir.
  4. Serve with chicken & veggies.

Nutrition Facts: 408 Calories/ 39g Carbs/ 39g Protein/ 13g Fat

Snacks (This plan will get 2 – 300 calorie snacks per day)

Snacks

Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.

  1. IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
  2. IdealBar
  3. IdealChips
  4. Jerky & Fruit
    – 1 oz jerky & 1 small apple
  5. Cottage Cheese & Veggies
    – 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies
  6. Berry Greek Yogurt
    – ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries

Men Over 250 lbs (2400 calories)

Breakfast Recipes

Overnight Oats

Ingredients:

2/3 c old fashioned oats

1 c unsweetened almond milk

2/3 c plain nonfat greek yogurt

2-4 tsp. stevia (adjust according to taste)

2/3 c frozen triple berry blend

1 tbsp. chia seeds

8 slices turkey bacon

Instructions:

  1. Combine all ingredients except for the turkey bacon into an airtight container.
  2. Stir well, cover, and refrigerate overnight.
  3. Add a splash of milk before serving the oats and eat the turkey bacon on the side.

Nutrition Facts: 566 Calories/ 46g Protein/ 64g Carbs/ 12g Fat

Prosciutto & Veggie Scramble

Ingredients:

2 oz prosciutto diced

2 whole egg + 1 c egg whites

1/2 c shredded sweet potato

Optional free veggies: onion, bell peppers, mushrooms, etc.

2 c strawberries

Instructions:

  1. Sauté shredded sweet potato & choice of veggies in a nonstick skillet over medium heat.
  2. Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
  3. Season with salt and pepper or any other seasoning.
  4. Serve with strawberries on side.

Meal prep tip: shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.

Nutrition Facts: 614 Calories/ 52g Protein/ 54g Carbs/ 22g Fat

Lunch Recipes

Guacamole & Shrimp Salad

Ingredients:

1 c black beans

1 c corn

1 c cherry tomatoes

2 tbsp. diced purple onion

2 container guacamole (100 calorie pack)

8 oz cooked shrimp (sub 6 oz cooked chicken)

mixed greens

fresh lime juice

salt & pepper to taste

Instructions:

  1. Mix beans, corn, tomatoes, onion, shrimp, and guacamole together.
  2. Put the shrimp and guac mixture on top of a bed of greens.
  3. Squeeze fresh lime juice on top of salad and finish with salt and pepper.

Nutrition Facts: 614 Calories/ 58g Carbs/ 72g Protein/ 20g Fat

Caprese Pasta Salad with Chicken

Ingredients:

6 oz grilled chicken

1 1/3 c cooked rotini whole grain pasta

2 light mozzarella string cheese (sliced)

2 tbsp. fresh basil chopped

4 tbsp. Skinnygirl™ Balsamic Dressing

1 c cherry tomatoes (halved)

1 c yellow grape tomatoes (halved)

2 tsp. olive oil

salt & pepper to taste

Instructions:

  1. Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
  2. Toss together and add salt & pepper to taste.
  3. Serve with grilled chicken on the side.

Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees, and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.

Nutrition Facts: 610 Calories/ 54g Carbs/ 58g Protein/ 22g Fat

Dinner Recipes

Buffalo Turkey Burgers

Ingredients:

6 oz 97% lean turkey burger

2 oz gorgonzola cheese

1 tbsp. diced purple onion

2 tbsp. diced yellow bell pepper

salt & pepper to taste

Optional: Frank’s RedHot® Buffalo Sauce

6 oz peeled & cubed sweet potato

Optional: veggies tray on the side

Instructions:

  1. Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
  2. Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into 2 patties and grill or cook on stove top until meat is thoroughly cooked.
  3. Once the meat is cooked, top with buffalo sauce (optional).
  4. Serve buffalo turkey burger with sweet potatoes & veggie sticks on the side.

Nutrition Facts: 572 Calories/ 34g Carbs/ 46g Protein/ 26g Fat

Watermelon & Mint Salad with Chicken

Ingredients:

8 oz chicken

4 c watermelon (balled or cubed)

4 tbsp. crumbled feta cheese

2 tsp. olive oil

2 fresh lime (juice)

1 tbsp. chopped fresh mint

salt & pepper to taste

Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)

Instructions:

  1. Cut watermelon into small cubes or use a melon baller.
  2. Combine olive oil, lime juice, chopped mint, feta, salt, and pepper.
  3. Pour mixture over watermelon & gently stir.
  4. Serve with chicken and veggies.

Nutrition Facts: 604 Calories/ 52g Carbs/ 58g Protein/ 20g Fat

Snacks (This plan will get 2 – 300 calorie snacks per day)

Snacks

Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.

  1. IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
  2. IdealBar
  3. IdealChips
  4. Jerky & Fruit
    – 1 oz jerky & 1 small apple
  5. Cottage Cheese & Veggies
    – 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies
  6. Berry Greek Yogurt
    – ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries

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Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.


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