Low Fat Cooking Breakfast, Lunch, Dinner and Protein Shakes


Low Fat Breakfast

  • 1 Egg and 1/4 cup of egg whites
  • Slice of Turkey
  • Salt
  • Pepper
  • Olive Oil
  • Whole Wheat Slice of Toast
  • TBS of Peanut Butter (If you are trying to lose weight, omit toast and peanut butter.

Mid Morning Protein Shake

  • Cup of Ice
  • Banana
  • Strawberries
  • Blueberries
  • Whey Powered Protein
  • Almond Milk

Low Fat Lunch or Dinner Fajitas

  • Roma Tomatos
  • Portabella Mushrooms
  • Jalapeno Pepper
  • Green Bell Pepper
  • Red Bell Pepper
  • Chopped Sweet Onion
  • Olive Oil
  • Salt
  • Pepper
  • Garlic
  • Cumin
  • Basil
  • Chicken
  • Whole Wheat Tortillas

Peanut Butter Protein Shake

  • Banana Sliced
  • 2 Scoops of Whey Protein Powder
  • 2 Tbs Peanut Butter
  • Almond Milk
  • Crushed Ice

Low Fat Dinner

  • 2 1/4 Cups Chicken Broth
  • Fresh Herbs
  • Cup Brown Rice
  • Salmon
  • Salt
  • Lemon Zest and Juice from one lemon
  • Basil
  • 2 Tbs Olive Oil
  • Yellow Squash
  • Zucchini Squash
  • Green Bell Pepper
  • Red Bell Pepper
  • Mushrooms
  • Sweet Onion
  • Green Beans
  • 2 Tbs Olive Oil

Lunch or Dinner Salad

  • Mixed Greens
  • Sliced Mushrooms
  • Green Bell Pepper Sliced
  • Red Bell Pepper Sliced
  • Sliced Red Onion
  • Roma Tomatos
  • Cranberries
  • Almond Slivers
  • Raspberry Vinaigrette




Heat a little Olive Oil in a small skillet, break open an egg, add egg whites, add salt and pepper, place a slice of turkey on other side of skillet. Stir to scramble egg and egg-whites. Flip turkey. Toast whole wheat bread and top with 2 Tbs of peanut butter. Omit Bread and peanut butter if you are trying to lose weight.

Protein Shake

Blend all ingredients in a blender and enjoy

Low Fat Lunch of Dinner

Bring chicken broth to a boil, add fresh herbs, add brown rice, bring to boil, lower heat and let simmer until rice is done.

Heat olive oil in skillet, add all veggies, sprinkle with salt, pepper and basil. Sautee until desired tenderness.

Place Salmon in a skillet with 2 Tbs of olive oil, add salt, basil, lemon zest and lemon juice squeezed from one lemon. cook on both sides. Enjoy with sauteed vegetables and brown rice or Put on top of salad.


Mix greens and vegetables, cranberries and almonds. Drizzle with Raspberry Vinaigrette. Top with Cooked Salmon


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