Categorized as: RECIPE

Recipe: Crockpot Chicken Soup


  • 4 boneless, skinless chicken breast
  • 1 package of baby carrots
  • 1 stalk of celery
  • 4 cups low sodium chicken broth
  • 4 cups of water

1. Fill Crockpot with chicken broth and water, then place chicken breasts into the soup.
2. Chop the carrots and celery and place into the Crockpot.
3. Back on low for 8 hours.
4. Take chicken breast out and shred in Kitchen Aid mixer (with paddle attachment) or by hand.
5. Recombine chicken with soup and enjoy!

Nutritional Facts
Serving size (4 ounces of chicken and about 1.5 cups of soup)
Calories: 190
Fat: 1.3 g
Carbs: 15.5 g
Protein: 28.1 g (1)

Recipe: Crockpot Turkey Lasagna


3 (15 ounce) cans of tomato sauce
1.6 lbs lean ground turkey
1 cup part skim mozarella cheese
8 tablespoons parmesan cheese
1 (15 ounce) container of lite ricotta cheese
10 lasagna noodles


1. Brown ground turkey on the stove top until thoroughly cooked through.
2. Combine ricotta cheese, mozzarella, and parmesan cheese in a small bowl.
3. Add tomato sauce to ground turkey.
4. Place 1/4 of the turkey mixture into the Crock Pot. Top with 3 lasagna noodles (breaking up to fit the oval), then 1/2 of the cheese mixture.
5. Add another 1/4 of the turkey mixture on top of the cheese mixture, then top with 3 more lasagna noodles, and the remainder of the cheese mixture.
6. Place another 1/4 of the turkey mixture on top of the cheese, followed by 3 more noodles, and then the remaining turkey mixture.
7. Set Crock Pot for 4-6 hours on low, and cook until noodles are soft and tender.


Nutritional Facts

Serving size: 9.6 ounces (10 servings in Crock Pot)
Calories   381
Fat          11.6 grams
Carbs      42.6 grams
Fiber       4.9 grams
Protein   27.3 grams (1)

Recipe: Crockpot Dijon Mustard Chicken


  • 40 ounces skinless, boneless chicken breast (about 4 large breasts)
  • 1/2 cup maple syrup
  • 1/2 cup Dijon mustard
  • 2 tbsp rice wine vinegar


1. Mix maple syrup, Dijon mustard, and rice wine vinegar in a bowl until incorporated well.
2. Cut chicken breast in half (not mandatory, just how I prefer mine) and place a small amount of the mustard mix on the bottom of the Crock Pot.
3. Place a few pieces of chicken in the Crock Pot, followed by the mustard mixture. Continue until all chicken is in the Crock Pot and covered with the sauce.
4. Cook on high for 4 hours.
**Makes about 10, 4 ounce servings of chicken


Serving size: 3 ounces cooked chicken and about 1.5 tbsp of sauce
Calories: 178
Protein: 26.0 grams
Carbohydrates: 11.2 grams
Fiber: 0 grams
Fat: 1.0 grams (1)

Protein French Toast


  • 3 slices of low calorie (light) bread
  • 1 scoop of whey protein
  • 8 ounces of liquid egg whites
  • 1 tbsp sweetner
  • Optional:1 tbsp cinnamon


1. Heat non-stick pan on medium heat.
2. Combine egg whites, whey, and sweetner together and whisk until well mixed.
3. Place one piece of bread in the liquid for about 1 minute, then flip to let the liquid absorb into the other side. Repeat with pieces 2 and 3.
4. Cook on medium heat 2-3 minutes, or until golden brown.
5. Top with fruits, cookie butter, etc.

Nutritional Facts

Serving size: 3 pieces of cooked French toast
Calories: 292
Fat: 1 gram
Carbs: 28 grams
Fiber: 9 grams
Protein: 45 grams(1)

Protein Cheesecake


  • 2 – 8 ounce containers of fat free cream cheese at room temperature
  • 2 containers (300 grams) Dannon Light & Fit Greek Yogurt (flavor of your choice but Boston Cream works well)
  • 2 eggs
  • 2 egg whites
  • 2 scoops whey protein
  • 1 tsp vanilla extract
  • 20 grams baking stevia

1. Mix wet ingredients.
2. Mix dry ingredients.
3. Mix wet and dry ingredients together.
4. Pour into a pie tin and bake for 30 minutes at 250 F.
5. Turn oven to 325 F and bake for 20 minutes.
6. Turn oven down to 250 F and bake for 20 minutes.
7. Take out and let cool before serving.

Serving size: 103 grams
Calories: 130
Fat: 2 grams
Carbohydrate: 8 grams
Protein: 19 grams (1)

Recipe: Crockpot Chicken Tortilla Soup


  • 1 cup salsa
  • 2 cans (14.4 oz) reduced fat cream of chicken soup
  • 1 can (14.4 oz) fat free & lower sodium chicken broth
  • 32 ounces boneless, skinless chicken breast
  • 1 package frozen corn
  • 1 tbsp cumin
  • 1/2 cup water

1. Cut chicken up into small cubes.
2. Combine salsa, cream of chicken soup, chicken broth, corn and cumin in the Crock Pot and stir.
3. Add chicken to Crockpot and cook on low for 4-6 hours or until chicken is donw.

Serving size: 309 grams
Servings per recipe: 8
Calories: 277
Fat: 7 grams
Carbohydrates: 14 grams
Fiber: 2 grams
Protein: 36 grams (1)