Category: Overcoming Obstacles

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Climbing Cowles (Or Any Mountain, Really)

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Black Bean Burger Salad: 1-2 veggie burgers chopped, 2-3 cups spinach/lettuce/cabbage, 2 tbsp dressing of choice, any veggie toppings of choice. Tip: Use Cilantro Avocado Ranch yogurt dressing!

The Quickest, Yummiest, Garlicy-est Dinner You’ll Ever Make: Ingredients:6 tbsp olive oil1-2 chicken breasts cut into small pieces1 tbsp butter2 tbsp minced garlic¼ onion, chopped (if you love onions like I do, do ½ the onion chopped)1 yellow zucchini, chopped1 small can diced tomatoes (or 2 medium-sized tomatoes, chopped)1 tsp oregano/Italian seasoning3 tbsp parmesan cheese (optional)

Pesto, Egg & Cheese Bagel: Ingredients: 2 eggs, 1 everything bagel, 3 tbsp pesto sauce, 1/4 cheese. Optional: 1/4 cup chopped onions, green peppers, 1 cup spinach.

Delicious Sweet Potato Hash

Scrambled Egg Mix: 1-2 eggs (scrambled), 1/2 cup Mexican cheese or 1 slice provolone cheese, 1/2 cup spinach, 1/4 cup chopped onion, 2 tbs pesto sauce. Eat hot!

Crockpot Sausage and Peppers: Ingredients:1 package Italian Sausage [4-5 links. You can get Mild, Four-Cheese, or Spicy: your choice!]1 each: red, orange, yellow, and green peppers sliced thin1-2 big yellow onions, chopped1 large can diced/crushed tomatoes [and juice!]1 small can diced or crushed tomatoes with juice [eliminate this if you have overripe tomatoes – chop and use those!]4-5 tbsp minced garlic1 tbsp. Italian seasoning1 pinch crushed red pepper flakes

Asian Crunch Salad: Ingredients: 2-3 cups lettuce/spinach/greens, 1/4 chopped cucumber, 1-2 shredded carrots, 1/4 cup dry and crushed Ramen noodles, 2-3 tbsp Sesame Ginger salad dressing, chopped green peppers and sesame seeds for taste.

Morning Protein Parfait: 1-2 cups vanilla Greek yogurt, 1-2 cups fruit of your choice, 1/4 cup Protein granola

DIY Chipotle: 1 tbsp vegetable oil, 1-2 cups rice, 3 tbsp lime juice, 1 can corn, 1 can black beans, 2 cups lettuce, 2 tbsp minced garlic, 1/2 onion, 1 can red & green chiles, 1 cup shredded cheese, 1-2 chicken breasts, 2 tbsp taco seasoning, 2 tbsp sour cream, chopped parsley/cilantro, 1 pinch of red pepper flakes, 1 pinch onion powder.

Shrimp Salad: lettuce, 1 cup coleslaw mix, 1 cup cooked shrimp (I like to season the shrimp with garlic, honey, cayenne pepper, and ground cumin), 1/2 cup green apple slices/chunks, 3 tbs low-fat plain Greek yogurt mixed with 1/4 cup chopped cilantro, 1 tbs honey sprinkled on top!

Chicken Veggie Soup: 1-2 cans/bags of frozen corn 2 raw potatoes, chopped into small chunks 1 can red kidney beans 2 cups chicken broth 3 tbsp. beef bullion 1 bag frozen peas 1/2 bag frozen green beans 1-2 (depends on how many you’re feeding) frozen chicken breasts 1/2 can tomato sauce with tomato chunks To taste: garlic salt, Italian seasoning, Montreal Steak Spicy Seasoning

Good Ole Stir-Fry: Ingredients: 2 cups chopped green beans, 1/4 chopped onion, 3 tbsp teriyaki sauce (I use the thicker La Choy brand marinade/sauce), 2 tbsp soy sauce, 1 tbsp olive oil, 1 lb. chicken breast, 1/4 cup chopped broccoli, 1 tbsp sesame seeds, 1 tbsp minced garlic, 2 cups rice

The 4-Ingredient Smoothie: 1/2 cup milk, 1 cup vanilla yogurt, 3 bananas (frozen), & 2 tsb. honey.

Your Own Subway Tuna Sandwich: 1-2 cans of tuna (in water! that’s the best kind!) tortillas or buns (I opted for buns this time because they were on sale, but a low-carb option is tortillas or even lettuce for a lettuce wrap!) 3 tbsp. avocado cilantro yogurt dressing lettuce tomato slices cucumber slices 2 tbsp balsamic vinaigrette

Ahi Tuna Salad: lettuce, spinach, seared tuna (you can substitute seared salmon as well!), 1 hard boiled egg, pineapple slices, mango slices, dressing of your choice!

Bacon & Egg Spinach Salad: spinach, lettuce, 1-2 hard boiled eggs (sliced with salt & pepper for flavor), 2 slices bacon (cooked & crispy! or bacon bits if you prefer those and want less work), 1/2 cup apple slices/chunks, 1/4 cup wontons, 1/4 cup sliced green pepper, 1 tsp pepper for taste, 3 tbs Spinach Salad Dressing (Marzetti is a great brand!)

Stuffed Peppers: 1 lb meat of choice, 4 peppers, 1 bag frozen corn, 1/2 chopped onion, 1 can diced tomatoes, 3 tbsp minced garlic, assorted spices: oregano, Italian seasoning, onion powder, salt and pepper; 1 can beans, 2 cups brown rice, 1 1/2 cans of tomato sauce, 2 cups mozzarella.

Presto Pesto Pizza: 1 whole grain pizza crust, 3 tbs pesto sauce, 1-2 cooked chicken breasts (thinly sliced), 1 tomato (sliced/chopped thin), 1 cup sliced green peppers, 3 tbs garden vegetable Feta cheese, 1 cup mozzarella cheese, 1/4 cup chopped onion, 2 tbs pesto sauce to cover. Cook on 350 for 10-15 minutes (check often!)

The Chicken Caesar Wrap: Ingredients: 1 tortilla (regular, sun-dried tomato basil, spinach herb), 1 cup breaded chicken, pre-cooked. (You can substitute this with lunch meat, leftovers, or really any type of meat!), 1 cup spinach/lettuce/cabbage, 1/2 cucumber sliced thin, 2-3 tbs. Caesar salad dressing, 2 tbs. Parmesan cheese.

Poppyseed Chicken Salad: lettuce, spinach, 1 cooked & shredded chicken breast (you can cook however you prefer! I like to cook in the skillet with spices and slice), 1/2 orange pepper pieces, 1/2 red pepper pieces, 1 cup sliced strawberries, 1/4 cup walnuts or almond pieces, 3 tbs. poppyseed dressing!

No-Fail Chicken Stew Soup: Ingredients: 1 pound chicken breasts1-2 potatoes, chopped thin (I left the skin on for texture!)1/2 onion, chopped thin6 cups chicken broth4 tbs. minced garlic)3 large carrots chopped (or in my case, an entire bag of baby carrots, chopped!)1-2 cups broccoli florets chopped (or little pieces are ok, too!)1 cup frozen peas (I love my veggies!)1 15 oz. can sweet corn, drained (you can also use frozen corn, too!)1/4 -1/2 teaspoon red pepper flakes 1 teaspoon salt1/2 teaspoon pepper (this really does spice it up, so be careful! I added a about 1 tsp. and it had a good kick!)1 packet Hidden Valley Ranch dressing/seasoning mix1 cup flour4 oz. cream cheese, softened2 cups milk or half and half (I use skim!)1-2 cups sharp cheddar cheese, grated (I liked sprinkling this on top)

Easy-Peezy Fruit Pizza: low-fat sugar cookie or oatmeal cookie mix, 2 1/2 cups vanilla Greek yogurt, fruit of your choice!

Protein-Packed Salad: – 3 cups lettuce/spinach (any greens) – 1/4 cup shaved carrots – 2 hard boiled eggs, peeled and sliced thin – 1 chicken breast, cooked (mine was marinated in soy and oil! yum!) – 1/4 cucumber, sliced thin – salt and pepper to taste – 2 tbsp. ginger dressing

Fruity Life: 2 1/2 cups cinnamon Life cereal, 1-2 cups skim/1% milk, 1 cup blueberries or fruit of your choice.

Pepperoni Pizza Biscuits! Ingredients: 1 pkg crescent rolls, 4 tbsp marinara sauce, 1/4 cup chopped onions and green peppers, 20 slices pepperoni, 2 tbsp melted butter and 1/2 tbsp Italian seasoning and garlic salt for the top.

Big Bagel Sammich: 1 everything bagel (toasted), meat of your choice (I like peppered turkey, garlic herb chicken, or ham best!), lettuce, tomato (sliced), 1 slice provolone cheese, dressing/sauce of your choice! (Some of my favorite sauces to add are pesto, Dijon mustard, or a balsamic spread!)

6 Ingredient Crockpot Tortellini Soup: 1 bag tortellini, 1 can diced tomatoes, 1 bag spinach, 2 cans chicken broth, 1 lb. meat of choice, 1 8oz container of cream cheese!

Freakin’ Awesome Pasta Al Forno: 2-3 chicken breasts, 1 bag frozen peas, 1 8oz container of mushrooms, 1/2 cup heavy cream/skim milk, 1 onion, 3 tbsp minced garlic, 1/2 cup Parmesan, 3 cups mozzarella, 1/2 cup white cooking wine, 1/2 cup chicken stock, 1 box noodles, 2 tbsp butter, Italian seasoning and pepper to taste.

Walnut Chicken Salad: spinach, kale, 1 cooked chicken breast, 1 tsp. pepper, 1/4 cup walnuts, 1/2 cup mandarin oranges, 1/2 cup sliced grapes, 1 hard boiled egg (sliced), and vinaigrette of your choice (I like raspberry on this one! Or poppyseed!) **You can also add slices of cheese and crackers for a nice taste mix.

Tomato Tortellini: 2 cups tortellini, 1 cup mini tomatoes (chopped), 1/4 cup garlic and herb Feta cheese, 1/2 cup tomato garlic pesto sauce.

Panko Baked Honey BBQ Chicken: 3 chicken breasts, pounded and chopped 1/2 cup flour 2 eggs 3 cups Panko bread crumbs 2 cups BBQ sauce 4 tbsp honey 3 tbsp lime juice 2 tbsp minced garlic 1/4 cup brown sugar salt and pepper to taste Optional: yogurt ranch dressing for sauce!

Easiest, Garlicy-est Pasta Ever: 6 tbsp olive oil1-2 chicken breasts cut into small pieces1 tbsp butter2 tbsp minced garlic¼ onion, chopped (if you love onions like I do, do ½ the onion chopped)1 yellow zucchini, chopped1 small can diced tomatoes (or 2 medium-sized tomatoes, chopped)1 tsp oregano/Italian seasoning3 tbsp parmesan cheese (optional)

Sweet Summer Popsicles: 2 bananas (I love to use frozen ones for an even colder, fresher taste!), 1 cup milk (I like skim the best!), 1 cup vanilla yogurt (you can use Greek yogurt if you’d like), 1 tbs. honey, 1/4 cup pineapple chunks (frozen, if you’d like), 1/4 cup orange juice. Blend together then pour into plastic popsicle containers! Freeze and enjoy whenever!

Traditional, But Yummy Chicken Dish: 1 chicken breast (sautéed in 1 tbs vegetable oil and seasoned with lemon pepper), 1 cup risotto rice, 2 cups asparagus (sautéed in 1 tbs vegetable oil and seasoned with garlic salt). Add 1/2 cup sautéed mushrooms for flavor!

Caprese Salad: 1-2 tomatoes (sliced thin), 1 cup basil leaves, 1/2 block Mozzarella cheese (sliced thin). Assemble and pour balsamic vinaigrette on top!

Summer Sweet Fruit Salad: 2-3 cups greens (lettuce, spinach, cabbage, etc.), 1 cup chopped fruit (ex: mandarin oranges, blueberries, strawberries), 1/4 cup crumbled feta cheese, 2-3 tbs. poppyseed dressing.

Healthy Pizza: Ingredients:- 1 pizza crust [My favorite brand is Mama Mary’s, Thin & Crispy]- 4 tbsp pesto sauce- 1 ½ cups mozzarella cheese- ½ cup chopped green pepper- ¼ cup chopped onion- 1 tbsp minced garlic- ¼ cup chopped tomato- 1 boneless, skinless chicken breast – 2 tbsp olive oilFor the chicken:- 2 tbsp olive oil – ¼ cup flour – 3 tbsp lemon pepper seasoning

Panera Copy-Cat Broccoli Cheddar Soup: 1 big stalk of broccoli (I opted for fresh over frozen which added more crisp–yum!) 1 onion (chopped small) 3 cups water 3 tbsp beef bullion 5 tbsp butter (1 tbsp for initial cooking, the rest for later) 1/4 cup flour 1 1/2 fat free half & half (use fat free to make this a little healthier!) 2 cups cheddar cheese salt & pepper to taste 1 large skillet, 1 small pan, 1 small pot

The Best Stir-Fry: 2 tbsp olive oil, 1/2 cup orange ginger stir-fry sauce, 1/4 cup mix of soy/teriaki, 4 tbsp Hoisin sauce, veggies of choice, 3 lb. chicken, 2 cups rice, sesame seeds/dry noodles for garnish.

Veggie Power Punch Salad: lettuce, kale, spinach, cucumber slices, 1 cooked chicken breast (I love to cook mine in lemon pepper seasoning for a great taste!), 1/2 red pepper pieces, 1/2 yellow pepper pieces, 1/2 cup sliced strawberries, 1/4 cup wontons, 1 tsp. red pepper, 2 tbs. garden vegetable Feta cheese, 3 tbs. balsamic or Italian vinaigrette.

Tomato Garlic Pasta w/ Italian Sausage: 2 cups whole grain pasta, 1 cup tomato garlic pasta sauce (with tomato chunks is best!), 2 tsb garlic, 2 tbs olive oil (to cook the sausage), 2 Italian sausage links (I love the Three Cheese or Hot flavored ones! Sautee these first in oil while you make the pasta, then blend together!), 1 cup zucchini (sliced and sautéed). Add 2 tbs parmesan cheese for flavor!

Meal on a Stick: 1 8oz steak or 1 chicken breast, 1 cup zucchini, 1tomato, 1/2 cup onion (all seasoned with Teriyaki sauce and grilled for best results!) Add a side of whole grain rice to go with!

Honey Sriracha Chicken: 1 chicken breast, 4 cloves garlic, 2 green onions, 1/3 cup honey, 2 tbs soy sauce, 1 tbs sriracha, 1 tbs cornstarch, 1 tsp salt and pepper, 2 tsp sesame seeds, 1 cup panko bread crumbs. Serve with a side of whole grain rice and veggies! (I like broccoli!)

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