Category Archives: Breakfast

Pumpkin Muffins

 

 

Pumpkin Muffins
Serves 12
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
164 calories
29 g
32 g
3 g
7 g
1 g
98 g
109 g
7 g
0 g
2 g
Nutrition Facts
Serving Size
98g
Servings
12
Amount Per Serving
Calories 164
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 32mg
11%
Sodium 109mg
5%
Total Carbohydrates 29g
10%
Dietary Fiber 4g
16%
Sugars 7g
Protein 7g
Vitamin A
66%
Vitamin C
5%
Calcium
10%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups Whole Oats
  2. 1 cup Full Fat Greek Yogurt
  3. 1 cup Pumpkin Pureé
  4. 2 eggs
  5. 2 Over Ripe Bananas
  6. 2 tsp Baking Powder
  7. 1/2 tsp Baking Soda
  8. 1/2 tsp Vanilla Extract
  9. 1 tsp Cinnamon
  10. 1 tsp Nutmeg
  11. 1 tsp Pumpkin Pie Seasoning
  12. 1/8 tsp Salt
  13. Pam for spraying pan.
Instructions
  1. Place all ingredients in Vitamix or food processor and blend until smooth. Poor batter into lightly greased muffin tins. Add any extras like nuts, raisins, chocolate chips. Make sure extras are under the batter before baking. Bake at 400 degrees for 20 minutes or until tooth pick comes out clean. Cool before eating. Makes 12 muffins.
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calories
164
fat
3g
protein
7g
carbs
29g
more
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Yogurt

 

Yogurt
Serves 8
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Prep Time
1 min
Prep Time
1 min
255 calories
47 g
21 g
5 g
8 g
3 g
294 g
120 g
48 g
0 g
1 g
Nutrition Facts
Serving Size
294g
Servings
8
Amount Per Serving
Calories 255
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 21mg
7%
Sodium 120mg
5%
Total Carbohydrates 47g
16%
Dietary Fiber 0g
0%
Sugars 48g
Protein 8g
Vitamin A
9%
Vitamin C
1%
Calcium
30%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 gal milk 1 t salt
  2. 1/4 C yogurt culture
  3. 1 Cup honey ( I have used Stevia, maple syrup, sugar)
Instructions
  1. Heat over medium heat to 180 degrees then remove from heat. I put mine in the sink with cold water to bring down to 110 degrees. While milk is cooling add 1/2 Cup of warm milk to culture and salt, mix well. When milk gets to 120 degrees stir in culture and mix well (the stirring will cool mixture to 110 degrees). Cover and put in oven (temp should stay at 100-110 degrees). Let stand for about 8 hours. Voila, yogurt.
  2. To make greek yogurt empty into a strainer lined with cheesecloth or cotton towel. Place in refrigerator to drain. We leave ours about 6 hrs. Then add flavoring of choice.
  3. Always keep out 1/4 C of finished yogurt for the culture for the next batch. I also use this in place of sour cream.
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calories
255
fat
5g
protein
8g
carbs
47g
more
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Zucchini & Blueberry Muffins

Zucchini & Blueberry Muffins
Serves 12
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Prep Time
12 min
Prep Time
12 min
191 calories
17 g
16 g
13 g
3 g
2 g
58 g
213 g
4 g
0 g
10 g
Nutrition Facts
Serving Size
58g
Servings
12
Amount Per Serving
Calories 191
Calories from Fat 110
% Daily Value *
Total Fat 13g
19%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 16mg
5%
Sodium 213mg
9%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
5%
Sugars 4g
Protein 3g
Vitamin A
1%
Vitamin C
4%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 CUPS ALL PURPOSE FLOUR
  2. ¼ CUP SPLENDA SUGAR (OR 1/2 CUP REG SUGAR)
  3. 2 TABLESPOON OF SPLENDA BROWN SUGAR (OR 1/4 CUP REG BROWN SUGAR)
  4. 1 TEASPOON OF BAKING SODA
  5. 1 TEASPOON OF GROUND CINNAMON
  6. 1/2 TEASPOON SALT (OR OMIT)
  7. ½ CUP OLIVE OIL
  8. ¼ CUP MILK "I USE LOW FAT" (OR REG milk MILK)
  9. 1 EGG
  10. 1 ½ TEASPOON OF VANILLA EXTRACT
  11. 1 CUP SHREDDED ZUCCHINI
  12. ½ CUP FRESH BLUEBERRIES
  13. ½ CUP CHOPPED PECANS
Instructions
  1. 1. PREHEAT OVEN 350 DEGREES GREASE MUFFINS CUPS OR LINE WITH PAPER LINERS.
  2. 2. COMBINE FLOUR, WHITE SPLENDA SUGAR, BROWN SUGAR SPLENDA, BAKING SODA, CINNAMON, AND SALT TOGETHER IN BOWL. IN ANOTHER BOWL WHISK OLIVE OIL, MILK, EGG, AND VANILLA EXTRACT. WHISK UNTIL SMOOTH. STIR INTO FLOUR MIXTURE UNTIL BATTER IS JUST MOISTENED. FOLD IN ZUCCHINI, BLUEBERRIES, AND PECANS INTO BATTER. FILL PREPARED MUFFIN CUPS 2/3 FULL WITH BATTER.
  3. 3. BAKE IN PREHEATED OVEN UNTIL A TOOTHPICK INSERTED COMES OUT CLEAN, BAKE 20 TO 25 MINUTES.
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calories
191
fat
13g
protein
3g
carbs
17g
more
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Egg & Cheese in Ham Cups

 

Egg & Cheese in Ham Cup
Serves 4
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94 calories
1 g
196 g
6 g
10 g
2 g
72 g
365 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
72g
Servings
4
Amount Per Serving
Calories 94
Calories from Fat 50
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 196mg
65%
Sodium 365mg
15%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Sugars 0g
Protein 10g
Vitamin A
6%
Vitamin C
0%
Calcium
3%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Nonstick cooking spray
  2. 4 slices Black Forest or Virginia ham
  3. 4 large eggs
  4. Salt and pepper, to taste
  5. Fresh basil, scallions or parsley, optional
Instructions
  1. Preheat oven to 400 degrees F.
  2. Lightly coat 4 muffin cups with nonstick cooking spray. Fit 1 slice of ham into each muffin cup (ham will hang over edges of cups). Crack 1 egg into each cup. Bake in middle of oven until whites are cooked but yolks are still runny, about 13 minutes.
  3. Season eggs with salt and pepper and remove cups carefully. Sprinkle with chopped basil, scallions or parsley.
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calories
94
fat
6g
protein
10g
carbs
1g
more
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Almond Apple Spice Muffins

 

 

Almond Apple Spice Muffins
Serves 6
These low-carb, high-protein muffins use unsweetened apple sauce and almond meal to cut down on added sugars and excess carbs. They're extremely portable and convenient if you're on the go and deliver less than 10 grams of carbohydrates per muffin.
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Prep Time
5 min
Cook Time
12 min
Prep Time
5 min
Cook Time
12 min
429 calories
34 g
146 g
26 g
18 g
8 g
148 g
103 g
5 g
0 g
17 g
Nutrition Facts
Serving Size
148g
Servings
6
Amount Per Serving
Calories 429
Calories from Fat 225
% Daily Value *
Total Fat 26g
40%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 146mg
49%
Sodium 103mg
4%
Total Carbohydrates 34g
11%
Dietary Fiber 2g
7%
Sugars 5g
Protein 18g
Vitamin A
24%
Vitamin C
16%
Calcium
31%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups almond meal
  2. 5 scoops vanilla protein powder
  3. 4 whole eggs
  4. 1 cup unsweetened apple sauce
  5. 1/2 stick butter
  6. 1 tablespoon cinnamon
  7. 1 teaspoon all spice
  8. 1 teaspoon cloves
Instructions
  1. Preheat oven to 350 degrees. Melt butter in microwave (~30 seconds on low heat). Thoroughly mix all the ingredients in a bowl. Spray muffin tin with non-stick cooking spray or use cup cake liners. Pour mix into muffin tins, make sure not to over fill (~3/4 full); this should make 12 muffins (2 muffin trays). Place one tray in the oven and cook for 12 minutes. Make sure not to overcook as the muffins will become very dry. Once cooked, remove from the oven and cook the second muffin tray.
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calories
429
fat
26g
protein
18g
carbs
34g
more
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Baked Eggs in Peppers

 

Baked Eggs in Peppers
Serves 8
Stacie made this for our recent PostOp Living class, based on the challenge, make something you haven't made before. Watch the video link for 25 second easy prep directions. So very easy, so very yummy.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
139 calories
3 g
116 g
10 g
10 g
5 g
83 g
1149 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
83g
Servings
8
Amount Per Serving
Calories 139
Calories from Fat 85
% Daily Value *
Total Fat 10g
15%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 116mg
39%
Sodium 1149mg
48%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
4%
Sugars 2g
Protein 10g
Vitamin A
27%
Vitamin C
66%
Calcium
14%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bell peppers
  2. 1 tablespoon Kosher salt
  3. 1 tablespoon freshly ground black pepper
  4. 1 cup shredded mozzarella cheese
  5. ½ cup finely chopped chives
  6. 4 large eggs
  7. 4 strips cooked bacon
  8. ½ cup shredded cheddar cheese
Instructions
  1. Preheat oven to 350°F.
  2. On a cutting board, split the bell peppers in half from stem to base. Cut out the stem and the seeds. Transfer halved peppers to a baking tray, cavity side up. Sprinkle each half with salt and pepper. Bake for 15-20 minutes, until peppers are slightly soft.
  3. Sprinkle the mozzarella and half of the chives evenly among the four pepper halves. Crack eggs into the center of each pepper. Sprinkle the salt, pepper, bacon, cheddar, and remaining chives on top of the eggs. Bake for 15-20 minutes, until egg whites are set. Serve!
beta
calories
139
fat
10g
protein
10g
carbs
3g
more
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Overnight Oatmeal

 

 

overnight-oats

Overnight Oatmeal
Serves 1
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Prep Time
5 min
Prep Time
5 min
396 calories
62 g
8 g
9 g
16 g
2 g
244 g
31 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
244g
Servings
1
Amount Per Serving
Calories 396
Calories from Fat 71
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 8mg
3%
Sodium 31mg
1%
Total Carbohydrates 62g
21%
Dietary Fiber 10g
41%
Sugars 7g
Protein 16g
Vitamin A
2%
Vitamin C
7%
Calcium
25%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 c oats
  2. 1/4 c plain Greek lowfat yogurt
  3. 1 tsp chia seeds
  4. 1 tsp vanilla
  5. 1/4 c blueberries
  6. 1/4 c almond milk
Instructions
  1. Mix all ingredients together in a bowl with a lid and shake it. Put in fridge overnight. Eat it cold or warmed up in the morning.
Notes
  1. Vary fruit and flavors for variety.
beta
calories
396
fat
9g
protein
16g
carbs
62g
more
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Protein Crepes

 

Protein Crepes
Serves 8
These versatile crepes are protein not carb, and perfect for a wrap for breakfast or lunch fillings, or a little fruit
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
60 calories
2 g
48 g
3 g
6 g
1 g
28 g
44 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
28g
Servings
8
Amount Per Serving
Calories 60
Calories from Fat 22
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 48mg
16%
Sodium 44mg
2%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 1g
Protein 6g
Vitamin A
8%
Vitamin C
7%
Calcium
13%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 eggs
  2. 3Tbsp Greek yogurt
  3. 3 scoops unflavored protein powder
  4. dash of vanilla
Instructions
  1. Mix all ingredients in a bowl with whisk or fork. Spoon onto hot, very lightly oiled skillet. Store between pieces of wax paper in the fridge, or serve immediately.
Notes
  1. These make a great substitute wherever you would be using bread for a sandwich, tortilla, hamburger bun, toast, etc. Ingenious!
beta
calories
60
fat
3g
protein
6g
carbs
2g
more
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