The Perfect Omelet

Turkey Bacon Scramble Omelet

Makes 1 Serving


  • 8 Egg Whites
  • 1/2 cup Red Onion, chopped
  • 1 cup Mushrooms, sliced
  • 1 cup Broccoli florets
  • 1/2 cup Green Pepper, chopped
  • 1 Scallion, minced
  • 1 tbsp of Olive Oil
  • 1/2 teaspoon Dried Oregano
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Garlic Powder
  • 3 slices Turkey Bacon, cut
  • Salt and Pepper

1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender.
2. In another skillet, cook turkey bacon.
3. Add the eggs to the veggies and scramble until completely set.
Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon

Eating healthy can taste so great…

Fat-Burning Chocolate Pudding

Healthy Fat-Burning Chocolate Pudding:

(This recipe will make about 2-4 servings and is a great healthy dessert or late night snack)

  • 1/2 of a ripe avocado (soft to touch)
  • approx 3 tablespoons of almond butter (preferably raw if possible)
  • approx 1/4 cup of unsweetened almond milk or coconut milk (preferably organic)
  • 2 heaping tablespoons of organic cocoa powder
  • 1/2 teaspoon of vanilla
  • 1 packet of stevia (or enough to your desired sweetness level)
  • 1/2 to 3/4 of a scoop of chocolate protein powder
  • just a small pinch of sea salt

Put the avocado and almond butter into a bowl and mash together with a fork until smooth.  Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth.  If you’re good with a food processor, you can use that too.

If everything went right, the consistency will be similar to pudding… except normal pudding makes you FAT with loads of sugar!  This healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body’s need for micro-nutrients, protein, healthy fats, and fiber.

If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture until the consistency seems right.

If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end.  And it tastes great to top this dish with some sliced strawberries!

Healthy Turkey-Bean Recipe

Healthy Turkey-Bean Concoction Recipe (makes about 4-5 servings)

  • 2 large cans of chunked or shredded turkey breast (or use about 1-lb of fresh shredded turkey breast, which is slightly healthier)
  • One 16-20 oz. can of baked beans (yes, this has sugar, but is also balanced by high fiber and protein in this recipe)
  • 1 large tomato diced (or 1 can crushed tomatoes)
  • 2 Tbsp extra virgin olive oil
  • A couple cloves fresh diced garlic (or a tablespoon or so of crushed garlic from the jar)
  • 1 large vidalia onion diced
  • 2 red peppers diced

In a large pot, mix the olive oil, diced tomatoes, onions, peppers, and garlic together until it starts simmering and allow it to cook for a few minutes. Then add in the shredded turkey and can of baked beans and simmer for a few more minutes. That’s it… Simple, Plus, it has a great mix of healthy carbs, protein, and fat, as well as a good dose of antioxidants, vitamins, and minerals.

Mexican Lunch Recipe

Healthy Mexican Fat Loss Recipe

The quantity used here will make about 5-6 servings…

  • 1-lb of cooked diced chicken breast (can also use shrimp in this recipe for variety)
  • 2 medium vidalia onions diced
  • 1 large bunch of cilantro finely chopped
  • 1 small jar (10 or 12 oz) of salsa
  • about 3 ripe avocados
  • 1-2 large limes
  • about 10-12 round flat tostada shells (avoid any that are fried in soybean oil or hydrogenated oils of any kind… I found a brand of tostada shells at a health food store that are fried in much healthier coconut oil). If you can’t find those, use soft organic corn tortillas instead or something that’s not fried in oil.  Another option if you want to avoid the corn tostada shells is to use lettuce wraps for this instead, which would be the lowest carb and healthiest choice.

Mix the diced chicken, diced onion, chopped cilantro, and jar of bean and corn salsa all together in a large bowl. Spoon out some of the mixture from the bowl onto each of the tostadas, and then top with some diced avocado (I use about 1/4 to 1/2 of an avocado for each tostada). Then slice off a couple of fresh lime wedges and squeeze the fresh lime juice on top of each tostada.

Enjoy! The combination of lime, cilantro, vidalia onion, and avocado produces an explosion of flavors that I think you’ll love.

It’s a very refreshing, delicious, and healthy meal.

Roasted Tomato Soup

Roasted Tomato Soup

Roasted Tomato Soup








Makes about 5 cups, serves 6


8-10 ripe tomatoes (3 lbs.), cored, halved and seeded
1 1/2 tsp. olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups lowfat reduced-sodium chicken stock
3 Tbsp. chopped fresh basil
salt & freshly ground black pepper to taste


Preheat broiler. Spray a baking sheet with nonstick cooking spray.

Place tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.
Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat.Add onions and saute for 5 minutes. Add garlic and saute until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan.

Stir in chicken stock and bring to a boil. Reduce heat to low and simmer for 5 minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2

Nutritional Information:
90 calories
2 g fat mono
0 mg cholesterol
16 g carbohydrate
4 g protein
216 mg sodium

Chicken Burritos

Chicken Burritos

Chicken Burritos







Makes 2 servings

2 cooked chicken breasts (4 oz. each)
1 clove garlic, crushed
½ teaspoon chili powder
1 teaspoon olive oil
1 teaspoon lime juice
1 jalapeno, minced (optional)
2 small tortillas
½ cup shredded lettuce
¼ cup fat free shredded cheddar cheese
2 tablespoons fat-free sour cream
2 tablespoons salsa
Chopped fresh cilantro (optional)

In a bowl, mix the garlic, chili powder, oil, lime juice, salt and jalapeno together.
Add chicken and stir
Fill each tortilla with ½ mixture and top with lettuce, cheese, 1 tablespoon sour cream, 1 tablespoon salsa and a sprinkling of cilantro.
Wrap and devour

Nutritional Facts:
(Per serving)
Calories: 340
Protein: 40g
Carbs: 25g
Fat: 9g

Meet Karine Losier “The Lean Kitchen Queen

Easy Pepper Steak

Easy Pepper Steak

Easy Pepper Steak









Easy Pepper Steak



·      1 ½ pounds Beef Round Steak, cut in strips
·      ¼ Cup + 1 Tbsp. Whole-Wheat Flour, divided
·      ¼ Tsp. Pepper
·      1 Cup Chopped or Sliced Onion
·      1 ½ Cups Green Bell Pepper, sliced in 1/2 –inch strips
·      1 Clove Garlic, minced
·      1 Can no-salt-added Diced Tomatoes
·      1 Tbsp. Low-Sodium Soy Sauce
·      1 Tsp. Worcestershire Sauce
·      3 Tbsp. Water


 In a mixing bowl, combine ¼ Cup flour and pepper. Toss with beef until well coated. Transfer in slow cooker. Add in onions and green pepper slices. Mix well.

In a bowl, combine tomatoes, garlic, soy sauce and Worcestershire sauce. Pour into slow cooker. Cover and cook on low 8 to 10 hours. One hour before serving, turn to high. Combine remaining 1 tbsp. flour and water to make smooth paste. Stir into slow cooker. Cover and cook until thickened.


Nutritional Facts:
(Per serving)

Calories: 167
Protein: 26g
Carbs: 2g
Fat: 4g

fat loss meals

fat loss meals

Metabolic Fish Sticks

Metabolic Fish Sticks

Metabolic Fish Sticks

Metabolic Fish Sticks

Makes 2 servings

2 tilapia filets (4 oz. each)
1 egg
1 teaspoon coconut oil
1 tablespoon low fat parmesan
1/3 cup oatmeal (ground)
1 teaspoon onion powder
½ teaspoon dried parsley
Salt and Pepper


1.  Preheat oven to 375°F.  Prepare baking sheet by coating with coconut oil.  Cut each tilapia filet into 3 equal sticks.  (You should have 6 sticks total). Set aside.

2.  Grind oatmeal in a food processor or blender.  Next, combine the parmesan, onion powder, dried parsley, and a pinch of salt and pepper in a large container with a tight fitting lid.  Shake well.  This is for your coating mixture.

3. Add egg in a medium bowl.  Dip each stick in the egg whites.  Then dip each stick in the coating mixture.  Make sure each piece is well coated.

4. Place on the baking sheet.  When all of your fish has been coated and your baking dish is full, place in the oven and bake for 10 minutes or until golden.  Then turn the sticks and bake for an additional 5-6 minutes.

Nutritional Facts: 
(Per serving)

Calories:  225
Protein:  30g

Carbs:  10.5g
Fat:  7g

Karine Losier the Lean Kitchen Queen

Pumpkin Protein Squares

Pumpkin Protein Squares

Pumpkin Protein Squares








1.    1C coconut Flour

2.    2 Scoops Vanilla Protein powder

3.    2 tsp Cinnamon

4.    1/2 tsp Baking Soda

5.    1/4 tsp Salt

6.    1/8 tsp Allspice

7.    1/8 tsp Nutmeg

8.    4 Egg Whites

9.    8oz Pumpkin Puree

10.                       4oz Water – Can use almond milk

11.                       (Can add ½ C of your favorite nuts)


1.    Preheat oven to 350 degrees.

2.    Mix flour, protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.

3.    Mix egg whites, pumpkin puree and water in a bowl

4.    Ad wet ingredients to dry ingredients and mix together.

5.    Spray 8×8 glass dish with non-stick spray.

6.    Pour ingredients into dish.

7.    Bake 20-30 minutes.

By SJ Nieusma