QUICK. easy& Recipes. Brought to you by: mediweightloss.com

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1 easy& QUICK Recipes Brought to you by: mediweightloss.com

2 sweet endings Start your MORNING Right Blueberry Pancake Home Sweet Home Ham & Cheese Pistachio Protein Shake Cheesy Stuffed Tomatoes HEALTHY Entertaining! Crab-Kissed Cucumber Bites Buffalo Chicken Dip Spinach & Bacon Stuffed Mushrooms Grilled Pesto Shrimp Skewers Fizzy Cran-Grape Lemonade Punch Sugar-Free Chocolate Meringue Cookies Raspberry Yogurt Pie Cheesecake Pudding Surprise

3 Start your MORNING Right

4 Blueberry PANCAKE 1 pancake Calories 192 Total Fat 3g 5% Total Carbohydrate 7g 2% Protein 33g 66% 1 scoop Medi-Weightloss Whey Protein Shake (vanilla) ½ cup eggs (whites only) 1 Tbsp Almond Breeze Original Unsweetened ½ tsp vanilla extract 2 Tbsp blueberries (fresh or frozen) Prep Time 3 minutes Cook Time 5 minutes Serves 1 Serving Size 1 pancake Place skillet over medium heat and generously coat with cooking spray. In a small bowl, whip egg whites and stir in protein shake, almond milk, and vanilla extract. Pour batter into skillet and add blueberries. Cook 2-3 minutes on each side (or until golden brown).

5 HOME sweet HOME Ham & cheese 1 muffin Calories 59 Total Fat 1g 2% Total Carbohydrate 2g 1% Protein 10g 20% Prep Time 10 minutes Cook Time 17 minutes Serves 6 Serving Size 1 muffin 6 slices ham (deli-thin) 1½ cups Egg Beaters ¼ cup chopped green onions ¼ cup chopped mushrooms ½ cup chopped tomatoes ¼ cup shredded Parmesan cheese Preheat oven to 350 degrees F. Spray muffin pan with cooking spray. Whisk Egg Beaters, adding vegetables, cheese, and salt and pepper to your taste. Press a slice of ham into each muffin cup. Pour egg mixture into each cup. Sprinkle with black pepper or your favorite spice. Bake minutes or until eggs are set. Let cool slightly before removing from pan. Notes Refrigerate leftovers and reheat in microwave.

6 Prep Time 2 minutes Cook Time 0 Serves 1 Serving Size 1 shake 1 scoop Medi-Weightloss Whey Protein Shake (vanilla) 1½ Tbsp instant sugar-free pistachio pudding mix 1 cup water ½ cup ice Pistachio PROTEIN SHAKE Place all ingredients in a blender and blend until smooth and creamy. 1 shake Calories 112 Total Fat 2g 3% Total Carbohydrate 3g 1% Protein 20g 40%

7 HEALTHY Entertaining!

8 Cheesy Stuffed Tomatoes Prep Time 20 minutes Cook Time 0 Serves 20 Serving Size 1 stuffed tomato 1 (12-oz) pkg cherry tomatoes 4 oz goat cheese 2 tsp chopped dill ¼ tsp grated garlic 1 Tbsp almond milk 1 Tbsp chopped chives 1 stuffed tomato Calories 23 Total Fat 2g 3% Total Carbohydrate 1g 0% Protein 1g 2% Cut thin slice from bottom of tomatoes to level. Then cut ¼ off top of each, setting aside the tops. In a bowl, blend goat cheese, dill, garlic, milk, and 1½ tsp chives. Spoon mixture into pastry bag fitted with a round tip and pipe filling into tomatoes. Sprinkle tomatoes with remaining chives, replace tops, and chill. Cook s Suggestion Let goat cheese reach room temperature to make blending easier.

9 CRAB KISSED Cucumber Bites Prep Time 20 minutes Cook Time 0 Serves 12 Serving Size 1 bite 1 Tbsp fat-free mayonnaise 1 Tbsp chopped chives 1 Tbsp chopped parsley ½ tsp dry mustard ½ tsp Old Bay Seasoning 1 lime, zested and juiced 1 (8-oz) pkg lump crab 1 seedless cucumber, sliced 1 bite In a bowl, blend mayonnaise, chives, parsley, mustard, seasoning, 2 Tbsp lime juice and 1 tsp of lime zest. Add crab to mixture and blend well. Spoon 1 tsp of crab mixture onto each cucumber slice. Press toothpick through cucumbers. Chill until ready to serve. Calories 25 Total Fat 0g 0% Total Carbohydrate 1g 0% Protein 4g 8%

10 Buffalo Chicken Dip 3 oz Calories 65 Total Fat 2g 3% Total Carbohydrate 3g 1% Protein 9g 18% Prep Time 5 minutes Cook Time 5 minutes Serves 15 Serving Size 3 oz 2 (5-oz) cans fat-free chunk white chicken breast in water 1 (8-oz) pkg fat-free cream cheese ½ cup Frank s Red Hot Original Cayenne Pepper Sauce ½ cup shredded part skim mozzarella ¼ cup fat-free ranch dressing ¼ cup nonfat, plain Greek yogurt Drain and flake chicken, and set aside. Place cream cheese, pepper sauce, mozzarella, ranch dressing, and yogurt in a microwavesafe bowl and stir. Add chicken, mixing until well-combined. Microwave mixture on high for 3 minutes. Remove, stir, and microwave an additional 1-2 minutes. Cook s Suggestion Let cream cheese reach room temperature to make it easier to stir. Enjoy this dip with vegetables, such as broccoli, celery, and cucumbers.

11 SPINACH & BACON stuffed mushrooms 1 stuffed mushroom Calories 32 Total Fat 2g 3% Total Carbohydrate 1g 0% Protein 2g 4% Prep Time 5 minutes Cook Time 30 minutes Serves 11 Serving Size 1 stuffed mushroom 1 (14-oz) pkg mushrooms, stems separated 2 cloves garlic, sliced thinly 4 cups baby spinach 4 slices turkey bacon 1 tsp olive oil 1 Tbsp Italian seasoning 2 Tbsp shredded Parmesan cheese Preheat oven to 400 degrees F. Line a baking dish with foil and lightly coat with cooking spray. Remove stems from mushrooms and mince. Place a skillet over medium heat and sauté spinach for 2 minutes or until it wilts. Remove spinach from skillet, squeeze out any excess liquid, and chop. Next, place the bacon in skillet, cook, and coarsely chop. Then add olive oil, garlic, and mushroom stems to skillet, sautéing for 2-4 minutes. In a bowl, combine garlic, vegetables, bacon, Italian seasoning, and parmesan cheese. Fill mushrooms with mixture and lightly coat with cooking spray. Bake for 20 minutes or until filling turns golden brown.

12 GRILLED PESTO shrimp skewers 3 oz Calories 156 Total Fat 8g 12% Total Carbohydrate 1g 0% Protein 20g 40% Prep Time 10 minutes Cook Time 8 minutes Serves 7 Serving Size 3 oz 1½ lb jumbo shrimp, peeled and deveined 1 cup basil leaves, chopped 1 clove garlic ¼ cup grated Parmesan cheese 3 Tbsp olive oil 7 wooden skewers In a food processor, combine basil, garlic, and Parmesan cheese. Add salt and pepper to taste. Then slowly add olive oil while pulsing. In a bowl, combine shrimp with pesto and marinate for 1-2 hours. Thread 5 shrimp onto each skewer and cook over hot grill (or in a skillet) for 2-3 minutes on each side. Cook s Suggestion Soak wooden skewers in warm water for at least 20 minutes to keep them from igniting while grilling.

13 lemonade Fizzy Cran-Grape punch Prep Time 5 minutes Cook Time 0 Serves 10 Serving Size 8 oz 1 (12-qt) pitcher pkt Crystal Light Lemonade Drink Mix 1 (48-oz) bottle reduced calorie cran-grape juice 4 cups seltzer, chilled 1 orange, quartered and seeds removed Place drink mix in large pitcher and pour in juice, stirring until drink mix dissolves. Refrigerate until ready to serve. When read to serve, add seltzer water and orange slices. Serve over ice if desired. 8 oz Calories 7 Total Fat 0g 0% Total Carbohydrate 3g 1% Protein 0g 0%

14 sweet endings

15 SUGAR FREE ChOCOLATE MERINGUE cookies Prep Time 10 minutes Cook Time 30 minutes Serves 8 Serving Size 1 cookie 3 large egg whites 1 /8 tsp cream of tartar ½ tsp vanilla extract and/or almond extract 2 /3 cup Splenda Granulated 1 Tbsp unsweetened cocoa powder 1 cookie Calories 8 Total Fat 0g 0% Total Carbohydrate 1g 0% Protein 1g 2% Preheat oven to 300 degrees F. Combine egg whites, tartar, and extract. Beat until soft peaks form. Then slowly add Splenda and cocoa, beating until peaks stiffen and achieve a glossy appearance. Drop dough by the Tbsp onto a greased cookie sheet, and bake for minutes. Cook s Suggestion Place dough in a plastic zipper bag, snip corner, and pipe dough onto greased cooked sheet.

16 Raspberry YOGURT pie In a large, microwave-safe bowl, mix yogurt and gelatin until well-combined. Then microwave on high for 1½ minutes. Stir and microwave for 1 additional minute. Pour mixture into a greased pie dish and refrigerate for 3 hours or until mixture sets. Cook s Suggestion Serve with a dollop of nonfat whipped topping. Prep Time 5 minutes Cook Time 3 hours Serves 8 Serving Size 1/8 of pie 1 (32-oz) container plain, nonfat Greek yogurt 1 (8-oz) pkg sugar-free raspberry gelatin mix 1/8 of pie Calories 67 Total Fat 0g 0% Total Carbohydrate 5g 2% Protein 12g 24%

17 Cheesecake PUDDING SURPRISE Prep Time 3 minutes Cook Time 0 Serves 1 Serving Size 1 ½ cup reduced fat cottage cheese 1 Tbsp sugar-free cheesecake pudding mix 2 Tbsp unsweetened almond milk 1 Place all ingredients in a blender. Blend to desired consistency. Calories 100 Total Fat 1g 2% Total Carbohydrate 7g 2% Protein 14g 28%