BUILT IN 42: NUTRITIONAL GUIDE

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2 - 1/4 c. olive oil - 1 cup of spinach, blanched - 1/3 cup. fresh sliced mushrooms Spinach and Mushroom Frittata Preheat oven at 350 degrees. Combine eggs, ½ cup cheese, and seasonings in medium bowl and beat with fork until blended. In a large skillet, sauté onions for about 5 minutes, until brown. Add spinach and mushrooms, sauté for an additional 2 minutes. Add the egg mixture, then the tomato and sprinkle with remaining cheese. Cook over medium heat until the eggs are cooked most of the way through. Remove from stove top and bake until set, 25 minutes. Can be made the night before and refrigerate. - 1 sm. tomato, chopped - 1 sm. onion, chopped - 2 whole eggs - 1 ½ cup eggs whites - 1/2 cup grated mozzarella or cheddar cheese - Salt and pepper Miniature Frittata s Preheat to 375 degrees. Spray muffin pan with vegetable spray. Spoon 2 tablespoons of the frittata mixture into each muffin cups. Bake for minutes, until firm but still moist. Unmold frittatas, arrange 3 on loaf plate and serve warm.

3 - 1 whole egg - 3 egg whites - 1oz low fat cheddar cheese Easy Cheesy Egg Scramble - ½ tsp oregano - 1 tsp diced onion - 1 tbsp diced green and red peppers (optional) In a large bowl, add eggs, whisk with a fork. Add remaining ingredients. Pour egg mixture into a frying pan on medium heat and cook stirring mixture occasionally, until fluffy.

4 - 2 Tablespoon olive oil - 1 cup skim milk - 3 eggs Preheat oven to 350 F. Mini Salmon Quiche Heat oil in skillet over medium heat. Add onions, mushrooms, sauté for 2-3min, add spinach; continue to sauté for 1-2 min. Set aside to cool. Combine eggs and milk in medium bowl. Add vegetables, salmon, cheese, salt & pepper. - 4oz baked salmon, crumbled - 1 onion, minced - 1 cup mushrooms, finely chopped - 2 cups fresh spinach - 1 cup grated low fat cheddar cheese - Sprinkle of paprika - Salt & pepper Divide mixture into 5 mini aluminum pastry shells. Sprinkle with paprika. Bake for 35 to 40 minutes or until filling is puffed and knife inserted in center comes out clean. Let stand 10 minutes before serving.

5 -1 cups frozen mixed berries - ½ cup nonfat plain Greek yogurt Mixed Berry Shake Combine all of the ingredients in a blender and blend on medium-high until smooth and creamy. - 1 scoop vanilla protein - 1 tbsp honey - 1 cup ice You may have to add a little water, but do so one tablespoon at a time, just until the shake starts blending. Splenda may be added for additional sweetness.

6 - 2/3 cup orange juice (with pulp, my favorite) or two peeled oranges - 1/3 cup cottage cheese Orange Creamsicle Shake - 1 scoop vanilla protein powder - 1 cup ice - Splenda to taste Combine all of the ingredients in a blender and blend on medium-high until smooth and creamy. You can use less orange juice if you want a creamier shake.

7 - 2 cups rolled oats - ½ cup sliced almonds - ½ cup cranberries - 4 tbsp whole flax seeds Healthy Granola Bars In a large bowl combine the oats, walnuts, flax seeds, raisins, and whey. Add honey, syrup\, vanilla, and salt. Stir until everything is thoroughly mixed. At first, it will seem too dry, but continue stirring and it will eventually blend. - 4 scoops vanilla whey - 2 tbsp honey - ¼ tsp salt - ¼ tsp vanilla extract - ½ cup sugar free maple syrup Coat a clean=, dry 8x8-nch baking dish with olive oil cooking spray, then press the mixture into the bottom of the dish.. The mixture should extend to all corners evenly, and it should be about 1-inch thick. Bake at 350-degrees F for 10 minutes.

8 - 1 small green pepper, chopped - 1 small onion, chopped - 1lb lean ground turkey Taco Lettuce Wraps Spray skillet with olive oil, heat over medium heat. Add onions and green pepper sauté until onions start to brown. Add ground turkey and brown in large skillet until meat is cooked throughout. Mix taco seasoning in water, according to instructions, add to cooked meat and veggies and continue to simmer for 5 minutes. - 1 pack of taco seasoning - 1 bag of romaine hearts - 1 medium tomato, jelly removed and chopped - 1 cup grated cheddar cheese - Salsa (optional) - Fat Free Sour Cream (optional) Spoon cooked meat mixture evenly into lettuce leaves, top with chopped tomatoes, sprinkle with cheese add salsa and sour cream. Roll up. Serve warm. Yields: 6-8 wraps

9 - 1 cup unsweetened Almond Milk - 1 cup of ice - 1 scoop vanilla or chocolate protein powder Rob s Super Shake Blend all ingredients on medium-high for about a minute, until smooth and creamy. Use as little water as possible for a thick shake. - 1 tbsp of natural peanut butter - 1 cup of Spinach or 1 serving of Veggie Greens Powder - 1/3 cup of mixed berries If your blender won t mix, then add 1 tbsp of water at a time until it begins blending properly.

10 - 3/4 cup egg whites - 1 cup spinach - 1 scoop protein powder Easy Protein Pancakes Blend all ingredients on medium-high for about a minute, until smooth and creamy. Spray pan with cooking spray and turn on medium to high. Pour mixture into hot pan. When firm, flip and finish cooking. Top with sugar free maple syrup.

11 - 1 (4oz) boneless, skinless chicken breast, sliced - 1/4 cup red onion sliced Chicken Pita Pizza - 1/4 cup green peppers sliced - 2 tsp pizza sauce - 1 whole wheat pita Turn oven on Broil. - 2oz low fat mozzarella cheese, grated Spread pizza sauce over pita, pressing to flatten while spreading. Layer pita with onions, peppers, chicken, and top with mozzarella cheese. Place the pita on large baking sheet and place in oven for 2-3 minutes, or until it has reached a desired crispness. Serve whole or cut into slices.