Sweet potato skins

79 sugar calories

~Shopping List~

  • 1/2 weet potato (sliced lengthwise)
  • Olive oil
  • 1/2 shallot minced
  • 1 cup spinach, chopped
  • 2 Tbsp chickpeas
  • 1 Tbsp cream cheese
  • 1 Tbsp sour cream
  • 1/4 cup mozzarella
  • Salt and pepper

~To do~

Preheat oven to 350F.  Wrap sweet potato loosely in foil and place in oven on baking sheet for 45-60 minutes.

Heat skillet on medium-high and add a drizzle of olive oil.  when oil is hot, sauté the shallot for a couple of minutes, then add spinach and cook until just wilted.  Season with salt and pepper, and remove from heat.  In a bowl, mix together the sautéed vegetables, chickpeas, cream cheese and sour cream.

When sweet potato is cooked and cooled enough to handle, scoop out most of the flesh (throw it out or save if for later).  Fill with cheese/veggie mixture and return to oven for 5 minutes.  Top with mozzarella and bake until cheese is melted (around 3 minutes).


No time to bake the potato?  Turn it into an open faced sandwich with one slice of whole wheat toast.  You can also replace the mozzarella with feta or goat cheese.

Heirloom tomato toasts

160 sugar calories

~Shopping List~

  • Olive oil
  • 1 Tbsp fresh basil, chopped
  • 4 tomato slices
  • 1 garlic clove, minced
  • salt and pepper
  • 2 small slices whole graine baguette, lightly toasted
  • 3 Tbsp feta
  • 3 Tbsp goat cheese
  • 2 Tbsp pine nuts

~To do~

Preheat broiler;  Heat a small skillet and add a drizzle of olive oil.  When hot, add garlic, basil and tomatoes.  Sauté for a few minutes (until soft), Season with salt and pepper.

In a small bowl, mix together both cheeses with a fork, then mash and speed onto toasts.  Top with pine nuts and place under broiler for a minute, just until cheese is melted.  Top with tomato mixture.


No pine nuts available.  Substitute with any nut like walnut, almonds or macadamia nuts.

Maple bacon sandwich

80 sugar calories

~Shopping List~

  • 3 slices maple bacon
  • 2 slices cheddar cheese
  • 2 eggs
  • 1 small artisan roll
  • Butter
  • Salt and Pepper

~To do~

Cook bacon, reserving a small amount of bacon grease.

Beat eggs lightly in a small bowl; turn skillet to high.  Add eggs, sprinkle with salt and pepper, then scramble.  When almost done, place cheese on top of eggs.  Turn off heat and let cheese melt.  Toast and butter the bread, then top with eggs, melted cheese, and bacon.  Add salt and pepper to taste.


Switch the roll for a whole-wheat tortilla to make a wrap.

Sweet spinach salad

139 sugar calories

~Shopping List~

  • 1-2 cups baby spinach, washed
  • 1-2 Tbsp olive oil
  • 1/2 lemon
  • 1/4 pear, diced
  • 2 Tbsp pecans, chopped
  • 1/4 cup blue cheese, crubmled
  • Salt and Pepper
  • 1 small baguette or whole-wheat bread, toasted

~To do~

Put spinach in a medium-sized bowl or on a plate; if the pieces are too big, give them a quick chopping.  Drizzle on the olive oil, squeeze on lemon juice, and sprinkle with salt and pepper.  Top with the pear, pecans, and blue cheese crumbles.  Taste, and add more salt and pepper, if needed.  Serve with warm baguette or toast, topped with butter.


Swap the baguette for a whole-wheat tortilla to turn it into a wrap.

2 Minute Cake (sugar free)

0 sugar calories

~Shopping List~


  • 1/4 cup Truvia Baking blend
  • 1/2 cup almond flour
  • 3 Tbsp unsweetened cocoa powder
  • 1/8 tps. baking powder
  • 1/4 tsp. baking soda
  • 1/4 tsp. salt
  • 2 Tbsp. coconut oil
  • 1 egg
  • 2 Tbsp half and half


  • 1 cup whipping cream
  • 1 tsp. Truvia

In a bowl, mix together the dry ingredients. In another bowl mix together wet ingredients, and then combine the dry mixture into the wet. Put 1/4 of the batter into a coffee mug and microwave on high for 1 minute. Whisk together Truvia and whipping cream until thickened. Top cake with cream. Refrigerate remaining batter for later use.

Recipe from Happy Hormones Slim Belly

Lasagna cups

119 sugar calories

~Shopping List~

  • 6 wonton wrappers
  • Parmesan cheese, grated (for topping, add to taste)
  • Mozzarella, shredded (for topping, add to taste)
  • 1/2 cup ricotta
  • 1/4 cup ground beef, cooked
  • 1/4 cup marinara sauce
  • Salt & Pepper

~To do~

Preheat oven to 375F.  Oil two muffin tin cups and line with one wonton wrapper each.  In a small bowl, mix th cheeses and the ground beef, and season with salt and pepper.  Put 1/3 of the mixture in the bottom of the won’t wrappers, and top with a spoonful of marinara sauce; repeat this two more times, then top with more sprinkles of Parmesan and the mozzarella.  Bake on the center rack in your oven for 20 minutes or until cheese is bubbly.


You can make these ahead of time and freeze them.  Just let them cool completely.  Wrap in plastic (individually) and freeze.  When you are ready to eat, you can just unwrap one and heat it for a minute in the microwave.

Ham and egg crepe square

48 sugar calories

~Shopping List~

  • 2 Tbsp. flour
  • tsp Truvia or one packet
  • 3 Tbsp half and half
  • 1/2 Tbsp butter, melted
  • Canola oil
  • 2 eggs
  • 1 Tbps. parsley, chopped
  • 1 slice ham, diced
  • Salt & Pepper

~To do~

Slightly beat one of the eggs, then pour half of it into a small bowl with the flour; and which together.  Gradually add in half and half until combined.  Next whisk in the butter and a pinch of salt; bet until smooth.  Heat a lightly oiled frying pan over medium high heat.  Pour or scoop the batter onto the griddle, making one crepe.  Tilt the pan in a circular motion so that the batter coats the surface evenly.  Cook the crepe for about 2 minutes, until the bottom is light brown.  Loosen with a spatula, turn and cook the other side.  Remove from heat and place on a plate.


Scramble the reserved half egg lightly in the frying pan with the parsley, ham and salt and pepper; then put it in the crepe.  Fry the second egg in the pan, then put it in the crepe and fold the edges into a square shape.


You can also do this without the crepe.  Trade the crape for a piece of toast and scramble both eggs.

Zucchini linguini

164 sugar calories

~Shopping List~

  • 2 oz linguine
  • 1/2 clove garlic
  • 10 slices zucchini
  • 1/4 cup goat cheese
  • Olive oil
  • 1/2 tsp. lemon juice
  • Salt & Pepper

~To do~

Cook linguine according to package directions.  Meanwhile heat a skillet and add a drizzle of olive oil.  When hot, add the zucchini slices and garlic and sauté on medium for about 5 minutes, or until just tender crisp.  Remove skillet from heat.  After you drain the linguine, add it to the skillet and turn the heat on low.  Sprinkle on goat cheese, a bit more olive oil, and the lemon juice, and season with salt and pepper to taste.  Heat until the goat cheese starts to warm, just a minute or so.


For more protein, add some shredded cooked chicken, diced ham, or chopped nuts.  Use quinoa pasta for more fiber.  Add any “freebie foods (such as spinach diced red bell peppers or tomatoes.