Free Resources for Your Bright Life

Cucumber Sliders

Sometimes you just want something light and fresh for dinner, right? No heating up the oven or eating a hot meal required for this meal. 

Ingredients:

• 14 ounces combined cucumbers, sliced and tomatoes, diced
• 2 ounces Spicy Pepper Jack Laughing Cow cheese (or any spreadable cheese)
• 2 ounces roasted chicken, cubed
• fresh basil

Directions:

1. Spread each cucumber slice with cheese.
2. Top with with chicken, tomatoes, and fresh basil.

Note:

Men's Modification: Use 3 ounces of chicken.

Flour-Free Blackberry Muffins

This on-the-go breakfast freezes and reheats really well. If you like to batch-cook, this is one you can make in a big batch, freeze, then when you're in a pinch, you've got a breakfast already prepped. 🍓

This recipe makes 1 weight loss breakfast for women. (Men add 1/6th of an additional protein.)

Ingredients:

• 3 oz banana
• 1 oz nut butter
• 1 egg ▫️1 oz oats
• 1/2 tsp cinnamon
• 3 oz berries, reserved

Directions:

1. Mix all ingredients, except for berries.
2. Lightly spray muffin tin with non-stick cooking spray or line with baking liners.
3. Fold 3 oz berries into the batter (or evenly distribute berries on top of the batter after filling muffin tin.)
4. Pour into 5-6 standard sized muffins.
5. Bake at 350 degrees for 22-25 minutes.

Enjoy immediately or freeze for future use. ❤️

Fried Rice Breakfast

This breakfast-on-the-go idea works with just a little bit of advance prep.

Ingredients:

• 4 oz cooked rice
• 2 oz frozen peas
• 2 eggs, scrambled (3 eggs for men)
• soy sauce

Directions:

1. Toss everything together in a frying pan with a dash of soy sauce and refrigerate.
2. Serve warm with 4 oz fruit on the side.

Herbed Chicken Sandwich

You can't go wrong with this Herbed Chicken Sandwich! A fresh pineapple bun is the not-so-secret ingredient! 🍍

Marinade makes 4 fat servings

Ingredients:

• 3 cloves garlic, minced
• 1/2-1 onion, diced
• 1/4 cup parsley
• 1/4 cup basil
• 2 tsp dry mustard
• 2 tablespoons Dijon mustard
• 2 tsp salt
• 2 ounces olive oil
• juice from one lemon or lime
• 4-6 boneless, skinless chicken breasts

Directions:

1. Combine ingredients and add chicken, let marinate for several hours.
2. Spray grill with non-stick cooking spray and heat to medium-high.
3. Grill chicken for 5-7 minutes per side.
4. Serve on fresh pineapple slices (up to 6 ounces total) and add red onion and green peppers to round out your vegetable serving.

Quinoa Salad

This Quinoa Salad is super versatile and can be served cold in the summer and warm in the cooler months! To make this meal, you'll need:

Ingredients:

• 2 ounces spinach
• 4 ounces total: diced tomatoes, corn, red onion, and sliced peppers (12 ounces if making a dinner salad)
• 3 ounces chickpeas
• 2 ounces cooked quinoa
• 1/4 lemon
• 1 ounce avocado
• 1/4 ounce pine nuts

Directions:

1. Place vegetables in the bottom of your dish
2. Add chickpeas and quinoa
3. Squeeze fresh lemon juice on top and add avocado and pine nuts
4. Serve with 6 ounces of fruit to make a complete BLE weight loss lunch for men and women.

Note:

Quinoa is typically considered a grain, however, it can be counted as a protein as well.

Overnight Oats

Ingredients:

• 1 oz old fashioned oats
• 4 oz plain yogurt
• 2 oz milk
• dash of pumpkin pie spice or cinnamon
• 6 oz fruit
• 0.5 oz nuts

Directions:

1. Mix oats with milk, yogurt, and spices
2. Refrigerate overnight
3. When you're ready to eat, add 6 oz fruit and 0.5 oz nuts

Summer Zoodles

Zucchini and summer just go together, don't they? If you're wondering what you can do with that bountiful zucchini harvest, here's a delicious dinner idea! 🍃 

Ingredients:

• 2-3 medium zucchini, spiralized
• 1 can artichoke hearts, packed in water
• 3 ounces rotisserie chicken
• 1/2 ounce blue cheese
• 2 ounces Kalamata olives

Directions:

1. Heat skillet to medium-high and spray with non-stick cooking spray.
2. Add zoodles and artichoke hearts and sauté covered for 5-7 minutes, until zoodles are tender, but not mushy.
3. Weigh 14 ounces of vegetable mixture onto your plate.
4. Add 3 ounces of chicken to your plate.
5. Top with 1/2 ounce blue cheese and 2 ounces olives.  

Note:

Men's Modification: Use 4 1/2 ounces chicken and 3/4 ounce blue cheese.