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Recipes

Breakfast Veggie Casserole

 
When I was a child my Mom made breakfast for dinner about once a week, and it was by far our favorite dinner! Something so relaxing about having eggs at dinner, they are soft and fluffy, then you top with cheese and it's just perfect. Eggs are packed with protein and recently they've been freed from that vicious rumor "eggs give you high cholesterol". Most of us have known for years that the cholesterol in eggs does not raise serum ...

Roasted Pork Loin With Spinach, Peppers and Mushrooms

 
Roasted pork loin stuffed with fresh vegetables, this recipe looks elegant and tastes decadent, but it is surprisingly simple to prepare. You can mix up the vegetables in the stuffing with any of your favorites.  Pork tenderloin is an excellent source of lean protein, one 4 ounce portion contains 28 grams of protein and only 4 grams of fat. For many years pork got a bad rap in the weight loss world, but Pork Loin is actually a lean source of good ...

Candied Apple

 
Who doesn't love Candied Apples?  A juicy apple with that shiny red coating and sprinkles with crunch nuts.  Now for the best part...these Candied Apples are actually healthy for you!  Yes, it's true with our recipe for Candied Apples you can enjoy this long-time treat while losing weight.  Easy to make and ready in less than 15 minutes this is one recipe you have to try!  It might just become your new favorite. Candied Apple &...

Skinny Chow Mein

 
Chow Mein is a favorite for many when it comes to asian style cuisine.  Our quick and easy recipe for Chow Mein gives you the wonderful dish you want without all that extra grease and fat you don't!  In our recipe we have used Spaghetti Squash instead of noodles but you could even use Miracle Noodles or Zucchini Noodles.  Remember if you use Miracle Noodles to count them as a starch serving :-).  Add chicken, shrimp ...

Chicken Piccata

 
Our healthy revision of Chicken Picatta will have your entire family saying more! This recipe makes 1 serving, but you can triple or quadruple the portions for a meal everyone will love. We use MRC's Chicken Bouillon protein supplement to provide a rich, salty, complex flavor, if you are cooking for a group you can sub for Low Sodium Chicken Broth, or split the difference and use some of both (our supplement is thicker and creates more of a gravy texture, ...

Parmesan Taco Shells, Gluten Free and Zero Carbs

 
Parmesan Stuffed Tacos! First, we just love cheese, so this makes us happy on so many levels. Add to that, you can now have a no-carb, paleo, gluten free, taco shell! Fill these shells with Shredded Chicken recipe below or your favorite taco mix. Top with your favorite veggies and enjoy. Huge shout out to Cheryl and Wendy from our Vancouver, WA center for this recipe and pictures--thank you both! Shredded Chicken Taco MeatIngredients:3 boneless, skinless chicken breastsSprinkle with garlic ...

Lemon Cilantro Grilled Shrimp

 
Grilled shrimp marinated in a cilanto olive oil and lemon. You can throw these on the grill or saute quickly on the stove. The key to great shrimp is not to overcook them, they become tough and rubbery when cooked too long, so cook until pink and remove from heat.  Serve over a nice salad, or with grilled vegetables. We love serving them over a nice butter lettuce, with sliced avocado and red bellpeppers.  Ingredients:  2 tsp. olive ...

Healthy Chicken Enchilada Zucchini Boats

 
Zucchini boats, the new taco shell! If you haven’t tried replacing your high fat taco shell, or you boring bread…you should try it tonight! These boats are the perfect “holder” for almost anything from enchiladas to meatballs and marinara. When cooking with zucchini boats you’ll cut them in half lengthwise and scoop out the inside with a melon baller (or just a spoon!). We don’t use the inside flesh in ...

Orange Pineapple Smoothie Recipe

 
We love smoothies and they are just perfect for weight loss, bonus! Our protein drinks are perfect for making smoothies and they help boost your energy, burn fat, and support weight loss. Our cookbook is loaded with healthy smoothie recipes, just like the one we're featuring here today. Each Metabolic Protein Drink is packed with 15 grams of protein, perfect for curbing hunger and fighting fat. Our drink are designed specifcially for weight loss, unlike others designed to bulk you up, ...

Breakfast Tostada with Bacon and Eggs

 
Our crunchy tostada is the perfect power breakfast. It's loaded with lean protein, healthy, satisfying fat, and veggies, atop a crispy corn tortilla. This recipe is easy to assemble and very flexible, use any vegetables you like, we've tried mushrooms, spinach and tomatoes and they were all wonderful. For those who like a little kick top with salsa or dash of hot sauce. Ingredients:1 scrambled egg1 oz cheddar or pepperjack cheese, shredded1 slice uncured bacon (goal is 100 calories, might ...

Shrimp Tacos with Chipotle Cauli Rice

 
Tacos are always a family favorite, they are super easy to make, and everyone can assemble their own. We used shrimp today, but grilled fish or chicke would also be perfect. This recipe is very versatile, feel free to use your favorite vegetable, for those who like more crunch try using shredded cabbage instead of lettuce, or try lightly sauteed red and green bell peppers for a real punch of flavor.  Ingredients: 4 oz.shrimp, peeled 50 calorie tortilla, 1  2 tbsp. ...

Chicken Garlic Pizza on a Cauliflower Crust

 
Pizza?!? Yes, pizza and weight loss can be used in the same sentence thanks to the versatility of cauliflower. This grain free crust serves as the perfect base to hold all your favorite pizza toppings. Top with your favorite meat and vegetable, any combination works!  20 oz. cauliflower florets (about 1 medium head)1 egg3 oz. hard cheese, shredded8oz cooked chicken (or protein of choice)8 oz vegetable toppings of choice4 oz chopped tomato Italian Seasoning, to tasteSea salt, to tasteBlack pepper, ...

Zesty Salsa Burger

 
Looking for a new way to make your traditional burgers?  Well you've found the answer right here with our Zesty Salsa Burger.  A perfectly seasoned and juicy patty is topped with melty cheese, crisp bacon and a zesty homemade salsa to create this masterpiece.   This is a great recipe option for a single meal, a backyard BBQ get together or a quick dinner option for the family.  You can dress up your burger with endless variations (...

Fajitas

 
When you think of Super Bowl a few things come to mind; football, funny commercials and FOOD!  With food surrounding this typical social setting, it may feel impossible to stay on program.  Well this years going to be different!  You CAN make your Super Bowl experience different by enjoying program friendly foods without your guests feeling the wraths of your weight loss plan.  All it takes is being a little creative in the kitchen!  This ...

Super Bowl Swaps: 5 Crowd-Pleasing Dips

 
7 Layer Dip   Ingredients: 16 oz. lean ground turkey breast 8 oz. raw tomatoes, chopped 8 oz. romaine or iceberg lettuce 8 oz. green peppers, chopped 4 oz. low-fat cottage cheese (1%) 6 oz. on Meta-Slim Levels 4 oz. jalapenos, seeds removed & chopped 4 oz. green onions, chopped 2 tsp. MRC taco seasoning (recipe included at the end of page) 2 Tbsp. water, separated   Directions: Cook ground turkey breast in a skillet until done, measure out 12 oz. & return to skillet. Add 1 tsp. MRC taco seasoning and 1 Tbsp. of ...

Super Bowl Swaps: 5 Potato Chip Alternatives

 
Super Bowl Sunday means 61 million Americans will be attending a Super Bowl Party. Can you believe the average viewer consumes 1200 calories in snacks (not counting meals) during the big game!  We'll be sharing clever recipe swaps all week to ensure you snack smart while cheering on your team.  Potato Chips are one of the most popular Super Bowl snacks with over 28 million pounds consumed!  So here are 5 salty, crunchy, scrumptious alternatives to the traditional calorie packed potato ...

7 Layer Dip

 
Our recipe for 7-Layer Dip is the perfect dish for a tasty lunch or a beautiful dish for entertaining.  This dip pairs great with baked tortilla chips (see previous post for chip recipes!) and the whole family can enjoy.  There are endless possibilities with this recipe - add diced avocado to the top of your dip or even a layer of MRC guacamole!  Whip this recipe up tonight and prepare for a flavor fiesta!       7&...

Turkey Sauerkraut Burgers

 
Turkey burgers often get a bad rap..you've heard it all before (bland, dry, cardboard). NOT SO! Our turkey burger with sauerkraut is the perfect blend of burger goodness, tang from the kraut, and gooey cheese. Serve it wrapped in a large lettuce leaf, on a low calorie bun, inside a pita, or eat it naked topped with salsa. Ingredients: 6 oz. ground turkey breast 6 oz. sauerkraut, drained and divided 2.5 oz. sliced green onions 1 egg white, beaten 2 Tbsp. dijonnaise 2 oz. shredded ...

Homemade Pimento Cheese

 
Homemade pimento cheese spread is so much better than anything store bought, the flavors are more vibrant and there are no preservatives or weird ingredients you can't pronounce. Pimento Cheese is perfect as a dip or appetizer, between bread as a grilled cheese, stuffed in a tomato, or nestled inside celery sticks. Grilled Cheese? We got your attention with that one:) For those of us watching our carbohydrate intake, try an open faced toasted cheese sandwich. All you need is ...

Roasted Garlic & Parmesan Broccoli

 
Roasting is a great way to take your plain old vegetables to a whole new flavor level!  With just a few minutes of prep you will turn that boring broccoli into an all-star side dish.  Save even more time by placing your broccoli, garlic, oil and seasonings in a gallon ziplock bag to easily season and coat!    The other thing that makes this recipe great is most of us already have these ingredients in our kitchen. &...

Turkey Lasagna

 
MRC's Turkey Lasagna not only tastes amazing, but it's easy to make and freezes well. Cut into 12 servings and freeze several servings, then just grab a single serving from your freezer and presto--you're having lasagna for dinner! Ingredients:1 lb. ground turkey breast (could use ground beef or buffalo) 1 egg, beaten16 oz. low-fat cottage cheese 8 oz. grated mozzarella cheese 8 oz. chopped green onions (could also use mushrooms)4 med. Zucchini, cut lengthwise in strips 8 oz. tomatoes, diced3 pkgs. MRC Tomato Basil supplement2...

Skinny Pad Thai

 
For so long I thought I was going to have to give up on one of my favorite dishes because it was so high in sugar and carbs. Until one day, the MRC Team in Fort Walton Beach, made my Pad Thai dreams come true! These kitchen wizards have slimmed down Pad Thai, making this super popular recipe an everyday option on your Metabolic program. Ingredients:   1 small baked spaghetti squash, use 12 oz. for this recipe3 ½ oz. thinly sliced ...

Sausage Cheese Rolls

 
Delicious warm or cold, our Sausage Cheese Roll recipe makes the perfect meal for any occasion. Just the right combination of flavorful spices turns plain ground turkey into the star ingredient in this recipe, savory sausage!  The key to great sausage is all about the right seasoning and spices.  So take this great turkey sausage, baked with fluffy eggs and melty cheese, all rolled into a crispy wrap and you have the perfect anytime meal all in one. &...

Zucchini Tots

 
Zucchini Tots Looking for the perfect bite-size appetizer recipe for an upcoming party?  Maybe you just want a delicious replacement for those greasy tater tots?  Well look no further because Zucchini Tots are here!  This yummy recipe was submitted by Dan L. for our MRC Chef Sensation: Recipe Contest.  The MRC judges loved it so much it was one of the four finalists in the competition.  Crispy and delicious this is sure to hit the ...

Creamy Hot Chocolate

 
Baby, it's cold outside! Fear not, we've got you covered with MRC's Creamy Hot Cocoa protein mix. Packed with 15 grams of protein to rev up your metabolism, and ZERO grams of sugar, it's the perfect indulgence. These hot chocolate ideas are not your ordinary, run of the mill, hot cocoa...not at all...we're talking Peppermint Cocoa, or a Pumpkin Spice Mocha, maybe a Spicy Cayenne Chocolate Latte. Start with 1 packet of MRC's Creamy Hot Cocoa, then add 6 oz of ...

Gummie Treats

 
When you've got a sweet tooth, or want to feel like you are having "candy" our gummies are the perfect solution. Great options for movie theater snacks, a treat between meals, or a sweet treat at a party! These were placed into a Wilton Bite Size Silicon Mold, but you could use any mold you like. The gummies are packed with protein and low in sugar. We use MRC's protein drinks, any flavor is great. INGREDIENTS: 2 Packets Knox Gelatin2 MRC ...

Parmesan Stuffed Mushrooms

 
Stuffed mushrooms are a crowd pleaser, they take less than 10 minutes to make, all while being oh-so cheesy. When you're hosting a party these mushrooms make the perfect appetizer, they can be served just after baking, from a buffet line or as pass/tray appetizer. Mushrooms are low in calories, gluten free, and fat free, what more can you ask for! This recipe uses an 8 oz portion of mushrooms and 2 oz of shredded Parmesan cheese, which means you can have ...

Chicken Soup with Butternut Squash

 
Chicken soup is the perfect week night dinner, and during the winter months it's even better! Our recipe today is super versatile and could easily become Chicken and...wild rice, potato, or even cream of chicken soup, just start with this base and switch out the butternut squash for anything you're craving. On your MRC menu the roasted butternut squash replaces one carbohydrate serving. Feel free to use other vegetables such as celery, spinach, or cauliflower, if you use vegetables ...

Meatballs

 
Meatballs are always a big hit at a party, they are easy to make, and they hold up for hours in the crockpot. Healthy meatballs, yes you can use those two words together, are super easy by just following a few tips and utilizing some sneaky swaps. First, start by selecting a lean meat such a lean ground beef or ground turkey breast; don’t worry about losing the flavor because we’ll add that with sauces and ...

MRC Eggnog

 
You always know December is around the corner when Eggnog starts appearing in the dairy cooler at the grocery store. What other drink could beMRC Eggnog more traditional for the holidays than Eggnog. That could also be part of the reason why some people will gain 5-8 pounds during the holiday season. Did you know a single 8 oz glass of Eggnog is typically between 300-350 calories? That’s as many calories as most people’s breakfast! So we ...

Bacon Cheeseburger Dip

 
This superstar dip is sure to be the hit of any party or potluck.  Using Greek yogurt as your base is the perfect option to lighten up any creamy dip recipe.  In our recipe we simply added dry Ranch seasoning as the base for a classic taste.  Bring this to any party topped with a sprinkle of chopped green onions for garnish.  If you like things with a little heat add a few dashes of Frank&...

Oven-Roasted Brussels Sprouts with Bacon

 
For too long Brussels sprouts have been given a bad name many times by people who never even tried them!  This recipe for Oven-Roasted Brussels sprouts with Bacon finally gives Brussels sprouts a chance to clear their name.  They very well might just become a new family favorite!  The crisp edges of the Brussels sprouts seasoned perfectly and paired with savory bacon make it the perfect side dish to your Thanksgiving turkey this year.  So if ...

Berries and Creme Smoothie

 
Berries and Creme smoothie, cold, packed with 15 grams of hunger fighting protein, and so tasty! This is so simple we're almost embarrassed to call it a recipe, but we will. It's a great way to use fruit that is about to go bad, cut it up in baggies and it's ready for your next smoothie. For chocolate lovers this smoothie is just as good with MRC's Double Chocolate Pudding. We used strawberries and blueberries today, but any berries would be ...

Pumpkin Pie Spiced Ricotta Breakfast

 
Pumpkin Pie Breakfast! This yummy breakfast tastes like the middle of a pumpkin pie, yet it is deceptively healthy and loaded with protein. The secret weapon here is the Pumpkin Pie Spice, grab several jars during the fall and use it year round (it's hard to find the rest of the year). This creamy mash taste like the inside of a whipped pumpkin pie. Butternut squash is super healthy, and a great alternative to pumpkin, you could sub canned pumpkin (...

MRC Chef Sensation Winner: Eggplant Parmesan

 
In search of  a Grand Prize winning recipe?  Look no further!  We are excited to unveil our Grand Prize winner in the MRC Chef Sensation: Recipe Contest.  The very first MRC Chef Sensation Winner is Marsha T. with a mouth-watering classic Italian comfort food, Eggplant Parmesan.  The dish we know and love has all the great flavor you’d expect with it’s melty cheese and savory tomato sauce.  So go ahead ...

MRC Sage and Savory Dressing

 
Our Sage and Savory Dressing has been a client favorite for years!  This twist on traditional stuffing gives you wonderful flavor with an extra boost of protein to keep you satisfied and full all day.  Plus this is a recipe that the entire family will dig into and love.  Mix in some leftover turkey the next day and pop it in the oven for a delicious leftovers meal the day after Thanksgiving.  Make it in ...

Apple Pie Cheesecake

 
It's hard to think of a way to improve Apple Pie.  Well how about if you take that warm Apple Pie filling and layer it on top of rich, creamy Cheesecake?  This is the ultimate recipe for any dessert lover.  You get the best of both worlds Apple Pie AND Cheesecake in one amazing bite!  Did I forget to mention this is actually a recipe that will keep you on track losing weight?!?  Make this ...

Stuffing Muffins

 
It’s hard to think of any Thanksgiving Dinner side dish more traditional than stuffing!  I am so excited to share this easy Stuffing Muffin recipe with all of you.   This quick and easy recipe will have you wanting to make stuffing year round!  By making it in a muffin pan, every serving have those perfect crunchy edges with a moist butter center.  Plus the best part it’s so easy to get ...

Cauliflower Potato Mash

 
Mashed Potatoes have long been a well loved side dish for any Thanksgiving dinner. On the other hand I don’t think anyone loves all the carbohydrates and calories that come along with this creamy side dish.  Well save yourself that calorie dilemma this year by adding a little cauliflower and making this amazing recipe.  The cauliflower blends perfectly with the grass-fed butter and russet potatoes you may never go back to old-fashioned mashed potatoes.    &...

Baked Apples

 
It's hard to think of something more traditional for Fall than Baked Apples.  Baked Apples are the perfect Fall treat but of course you can enjoy them anytime of the year.  I love using Fuji apples when making this recipe because this Autumn apple has the perfect natural sweetness.  The rich flavors of cinnamon and vanilla with the tender, juicy apples will have your tastebuds dancing.  This is one recipe that will have the whole family ...

Broccoli Cheese Soup

 
Soups are such a great option to make! They work great at lunch or dinner, can serve the whole family and are such an easy make ahead recipe.  So why not try out our version of a soup classic, Broccoli Cheese Soup.  This is perfect for the cool days ahead when you want something to warm you up.  It's the perfect blend of thick, creamy and cheesy.  This soup is sure to hit the spot!  ...

Apple Celery Salad with Poppy Seeds

 
Our apple celery salad makes the perfect side to any holiday meal, add this to your Thanksgiving table for a pop of bright color. It's sweet and crunchy with a hint of cinnamonm what's not to love.  Something about apples and cinnamon together, they create the perfect dessert flavor. This recipe makes 1 serving, but we love to make extra and use it in chicken and tuna salad, or tossed in a green salad to add a sweet crunch.This ...

Vanilla Bread Pudding

 
Bread pudding can be done a million ways and can use an endless number of ingredients, infact you don't really even need a recipe, you just need bread! While bread pudding started as a way to use stale bread, it has evolved over the years to quite the foodie dessert. Today we are sharing our slimmed down version, using MRC's Vanilla Creme Pudding to provide the sweet flavor (as a bonus, she adds 15 grams of protein). This dessert makes the ...

Bacon and Egg Flatout

 
Bacon and eggs for breakfast, YES! Eggs and cheese topped with crunchy bacon, served on a warm flatout.  Now that's a wonderful breakfast and it takes less than 10 minutes to prepare. You can use 2 eggs or 1 egg and 1 oz of cheese, whichever you prefer. We nest our protein on a warm Flatout, although you can use any kind of low calories wrap or pita. Flatouts come in a variety of flavors, most are 100 calories per flat, so you can ...

Zucchini Noodles

 
Craving noodles? Create your own healthy version with zucchini! We love the Veggetti Spiral Vegetable Slicer/Cutter, we found ours at Target. Toss them in a marinara sauce, garlic and olive oil, a skinny cheese sauce, or anything else you would normally use with traditional pasta.    Zucchini is extremely versatile, cooked or raw, diced or noodled, it is tasty, low in calories and easy to prepare. With only 19 calories in one cup of sliced zucchini, it has about 50% ...

Cranberry Orange Relish

 
Our Cranberry Orange relish is a sophisticated version of the obligatory, jiggly, perfectly round canned cranberry sauce. This seasonal dish is perfect for Thanksgiving, and even better a few days later, let it marinate in the fridge for a few days and the flavors are amplified. We've slimmed down our relish and rely on the orange and protein supplement to add more flavor. Some fun variations to this recipe include; Add 1/2 cup chopped pecans,  add 1/8 tsp cinnamon or all ...

Pumpkin Pie Shake

 
  It's fall and pumpkin mania has hit! This easy pumpkin pie milkshake is a knod to all those calorie busting shakes you're seeing advertised at fast food joints. Ours has all the flavor for just a fraction of the calories--score! We use MRC's Vanilla Creme Pudding to provide the sweet milkshake flavor, as a bonus it is packed with 15 grams of protein to help you stay full. This shake is the perfect way to enjoy the flavors of the ...

Sizzling Steak Fajita Wrap

 
Add some sizzle to your weeknight meals with this Sizzling Steak Fajita Wrap. The combination of Fiesta-Lime steak, tender tri-colored peppers and MRC guacamole tucked into a warm tortilla create a FIESTA of flavor sure to please your taste buds.  If I have steak left over from the night before this is can be a great way to turn it into a completely new meal.   The steak can easily be replaced with chicken or fish so you ...

Green Bean Casserole

 
Green Bean Casserole is an all time holiday favorite, it's synonymous with Thanksgiving, but the typical 1 cup serving has over 230 calories!?! We've lightened up the recipe, while keeping all the savory, creamy good flavor. Using MRC Cream of Chicken soup is a smart swap, adding 12 grams of protein and saving 5 grams of bad fat, score! We use frozen green beans and mushrooms in this version, but fresh vegetable would work great too, just adjust your cooking time or steam the ...

Zucchini Noodles with Lemon-Basil Cream Sauce

 
  A big challenge when it comes to healthy eating is finding a healthy option for pasta.  See I love pasta but let's just say pasta does not love me the same it seems like if I even look at a plate of spaghetti I gain weight.  I’m sure many of you know this same scenario all too well. Here is the perfect recipe solution that will change the way you think about “pasta” ...

BLT Cheeseburger

 
You can’t find more of classic American meal than a nice juicy burger.   This isn’t really a meal most of us think of when we think about what to eat for weight loss.   Let me tell you, I have a delicious recipe that will satisfy any burger fan and still help you lose weight! I love adding dijionaise to the recipe below or even Walden Farm’s BBQ sauce.   ...

Avocado Turkey Pita

 
We all have our favorite go-to-meals. Well, this is one of my favorite 5-minutes-and-I’m-out-of-the-kitchen meals. A low-carb pita is a great option for any meal. I love using Joesph’s Brand Pitas because they make a 60 calorie pita! I just trim off some of the top section to get to my 50 calorie serving and fill it with my favorite meats and veggies. You could even use these at breakfast, filled with eggs, cheese and even a slice ...

Chicken Fajita Kabobs

 
When the temperature heats up outside, one of the last things I want to do is turn on my oven.   During the summer my grill is an essential part of my weekly cooking. It’s such an easy way to cook up enough chicken or fish for the week and reduces my dishwashing duties down to nearly zilch.   The Chicken Fajita Kabob recipe I’ve included at the end of this blog is a ...

Open Faced Bacon, Egg and Cheese Muffin

 
It’s always been said “Breakfast is the most important meal of the day”. Now by now I’m sure you know how true this statement really is. Breakfast is so important because it fuels your body, wakes up your brain and gets your metabolism going for the day. Since this meal is SO important don’t you think you should make it something scrumptious? The addition of uncured bacon to our Metabolic MORE menu ...

Easy Guacamole

 
Metabolic More, MRC's NEW weight loss program, offers more of everything, but by far one of the best new choices in avocado. I love guacamole; in fact I am almost obsessed with it. The fact that avocado is loaded with heart healthy fats are just an added bonus. I adore the creamy taste, the smooth texture and incredible versatility of the avocado.  This guacamole recipe is simple and easy. It takes just minutes to prepare and can be used ...

Egg and Bacon Frittata

 
Our new Metabolic More menu is super flexible, allowing for eggs at dinner and vegetables with your breakfast. What better way to celebrate than with frittatas! They are easy and so versatile, you can add any meat, any vegetables, and your heatlhy fat serving...it's the perfect way to use left over veggies. Eggs are not just for breakfast, my family loves this recipe for dinner with a side salad and roasted new potatoes. Feel free to swap out any ...

Mixed Berry Parfait

 
Summer is in full swing which means I am always looking for ways to save time while still making healthy choices! If you are in the same boat, let me introduce you to my delicious secret weapon to keep me on track all day, Greek yogurt. Greek yogurt is so easy, perfect for a hot summer day and can be used with anything from strawberries to a mayo replacement for your chicken, tuna or egg salads. If that isn’...

Homemade Italian Dijon Dressing

 
Homemade salad dressing is super easy to make, allows you to control the flavors, and frankly it just tastes so much better! Your MRC Cookbook has an entire chapter devoted to dressings and salsas--check it out. We were craving a tangy salad dressing, so we whipped up an Italian Dijon Dressing in the MRC Test Kitchen. Feel free to change the ingredients a bit to what you like the most. For those who prefer a little sweetness you could ...

Easy, Delicious Beef Roast

 
Wondering what's for dinner? How about an easy, delicious beef roast. Easy to prepare, perfectly cooked every time, and far more heart healthy than other cuts of beef. Keep reading and hopefully you will get inspired to try it.  My mom taught me that the "eye of the round" cut of meat is not only one of the leanest but also one of the most affordable.  So, what is "eye of the round?" The term round, is a ...

Deviled Eggs

 
Don't let Deviled Eggs only be a holiday recipe anymore, they are great for incorporating into lunch or even a high protein snack during the day.  You could even make these to take along to a barbecue, tailgate or any other get-together with friends.  These delicious bite-sized delights make it hard to believe how healthy this classic recipe really is with simple swap of an ingredient or two.  So dig in because with these Deviled Eggs you'll ...

Texas Chili

 
Texas Chili   For so many of us Chili has been a traditional stand-by meal in our homes.  It's a go-to, all-in-one pot meal that warms you up on those cold winter days.  One of the most important qualities Chili is known for is being hearty, so who wants a wimpy chili?  Well have no fear, this is one hearty recipe that will fill you up while still making that number on the scale go down.  ...

Spinach Artichoke Casserole

 
Need the perfect party dip?  Love ooey, gooey spinach dip?  You have to try our recipe for Spinach Artichoke Casserole.  This is an MRC client favorite year after year and with your first bite you’ll understand why. With our recipe you won't have to worry about walking miles just to burn off those few bites. This dip goes great with crunchy cracker crisps or even a veggie tray.  You'll be the hit of the ...

Chili-Rubbed Tilapia and Asparagus

 
If you are looking for a fresh, flavorful meal in less than 30 minutes here is your answer!  Our Chili-Rubbed Tilapia and Asparagus is a great versatile meal that can be served as a casual weeknight meal or even to friends coming over for dinner.  Fish is such a great protein for weight loss and paired with asparagus this is a great combination to push through a plateau or boost up your weight loss!   Ingredients:8 oz. asparagus, ends ...

Stuffed Peppers

 
Stuffed Peppers You may be thinking Stuffed Peppers sound like something that take a lot of  time and then you’re going to have to turn on the hot oven, ugh so much work.  Boy, do  I have news for you.  This Stuffed Pepper recipe is so easy and you can make it all on your stove top in the SAME skillet!  Even better,  these peppers are so flavorful and delicious I’...

Turkey Meatballs

 
Ingredients:1 pkg. Chicken Bouillon supplement, dry16 oz. ground turkey breast8 oz. each, chopped: green onions, green peppers1 Tbsp. chili powder8 oz. bean sprouts, chopped   Preparation:Mix chicken bouillon supplement  with meat, form into small balls.  In skillet, brown meat with onions, peppers, bean sprouts, and chili powder.  Let simmer until done.  Weight 4 oz. of turkey meatballs and 4 oz. cooked vegetables. Servings: 4 Replaces: 4 oz. protein, 4 oz. vegetables, 1/4 clear supplement

Spaghetti (squash) and Meatballs

 
Spaghetti squash is one of our favorites in the MRC kitchen because it's delicious, healthy, and a perfect pasta swap. This versatile squash is also great served with a bit of garlic, olive oil and parmesan cheese...but today we eat Italian!  This miraculous "noodle" has only 40 calories and 8 grams of carbs per cup, verses traditional pasta with 200 calories and 40 grams of carbs. It can be cooked in the microwave or baked in the oven, just be careful when ...

Skinny Tostadas

 
Missing your Mexican food? No need, we have tons of ideas for adding a spicy kick to your meals; everything from fish tacos to tostadas. This recipe is devoted to one our favorites at MRC, the tostada. Start with a 50 calories corn tortilla, and where you go from there is up to you. You can top your tostada with ground beef or turkey or shredded chicken, then add diced veggies, roasted veggies, fresh salsa, or anything else you can dream ...

Breakfast Casserole

 
Prepare to fall in love with breakfast again.  This breakfast casserole has completely changed my breakfast routine and I know it will do the same for you.  I make it up on a Sunday night and then have a yummy meal for breakfast the entire week.  Well, normally unless someone in my family gets into it, but who can blame them it’s THAT good.  You can even make this up in a muffin tray ...

Strawberries and Cream Smoothie

 
1 pkg MRC Vanilla Crème Pudding 1 strawberry diet soda or strawberry flavored water ½ cup frozen strawberries 5 ice cubes   Mix ingredients in blender and blend until smooth. Pour in chilled glass and enjoy.

Curry Kabobs

 
4 oz. cubed chicken breasts 4 oz. pineapple chunks 4 oz. green and red peppers Yellow curry powder, to taste 1 TBSP. olive oil Soak wooden skewers in water overnight. Thread skewers with chicken, peppers and pineapple. Brush with olive oil and sprinkle with curry powder. Place in baking dish, cover with foil and bake at 350 F for 20 minutes, or cook on grill. Servings Size: 1

Fish Tacos

 
Our Fish Tacos are a combination of smooth avocado, zesty grilled fish, crunchy cabbage slaw, diced tomatoes, and a 50 calorie tortilla. Be a rebel and go naked, put the whole thing in a big bowl and ditch the tortilla! However you decide to make you taco, you can't go wrong. If you are not a big fan of cabbage you can use any shredded lettuce you love. As far as veggies, add grillled mushrooms, or shredded zucchini. For the chipotle ...

Soft Taco Casserole

 
This delicious masterpiece is loaded with cheese, green chilies and ground turkey.  Almost like a south of the border lasagna with so much yummy goodness layered between tortillas and baked to perfection.  No need to give up taco night with this one the entire family will be begging for more.  You can easily double the recipe for bigger crowds or even to create some freezer meals for later.   16 oz. extra lean ground turkey 6 oz. diced fresh ...

Asparagus Guacamole

 
Ingredients:12 oz. fresh asparagus, trimmed & cut in 1 in. pieces2 oz. chopped green onion2 oz. chopped tomato2 Tbsp. Walden Farms Ranch Dressing1 Tbsp. lemon juice½ tsp. Sea Salt½ pkg. MRC Chicken Bouillon supplement¾ tsp. minced fresh cilantro or parsley¼ tsp. chili powder6 drops Tabasco sauce Preparation: Cook asparagus until tender; place drained asparagus in blender or food processor. Add onion and process until smooth; mix the remaining ingredients in serving bowl.  Stir in the asparagus ...

Quinoa Salad

 
Ingredients:1 cup quinoa1 ½ cups water mixed with MRC Chicken Bouillon HNS6 Tablespoons lemon juice, divided2 cups halved cherry tomatoesKosher salt and round black pepper2 cups finely chopped cucumber (about ½ medium seedless cucumber)3 scallions, finely chopped 1 clove garlic, minced 1/3 cup extra virgin olive oil 2 cups firmly packed fresh flat-leaf parsley, chopped 1 cup firmly packed fresh mint leaves, shredded   Preparation: Using a mesh strainer, rinse and drain the quinoa under cold water. In a medium saucepan over medium heat, ...

Cheeseburger Soup

 
Ingredients: 4 oz. lean buffalo, ground 3 oz. green onion, chopped 5 oz. celery, chopped 1 tsp. dried basil 1 tsp. dried parsley 2 tsp. canola oil 2 cups hot water 2 envelopes cream of chicken supplement 2 oz cheddar cheese, cubed   Preparation: In a large pot, combine oil over medium heat: cook and stir vegetables and buffalo, until meat is brown. Dissolve supplements in water and stir in basil and parsley. Bring to a boil, simmer about 5 minutes. Stir in cheese. Heat until cheese is melted. Do ...

Crab Cakes

 
Ingredients:4 oz. lump crab meat1/2 egg white1 Tbsp. MRC mayo (pg. 7)3/4 tsp. Old Bay seasoning pinch of pepper1/4 Tbsp. fresh parsley, chopped 1/4 tsp. Dijonnaise4 Melba rounds, crushed2 oz. celery, finely chopped Preparation: Mix egg white and crab meat lightly with fork. Add MRC mayo, Old Bay, pepper, parsley, Dijonnaise, celery and crushed Melba. Mix gently, leaving crab lumps as large as possible. Using hands, form one patty. Spray Pam in non-stick skillet; brown patty on each side, 7-10 min.Servings ...

Boneless Buffalo Bites

 
Ingredients:4 oz. chicken breast, cut into bite size piecesHot Sauce Marinade:1 Tbsp. each of Dijonnaise, Frank’s Hot Wing Sauce and Water4 Melba Rounds, finely crushed Preparation: Coat chicken pieces with hot sauce marinade. Cover with crushed Melba; bake at 350 F on cookie sheet sprayed with cooking spray, 10 minutes or until done.Tip: Great to dip in MRC Ranch Dressing (cookbook pg. 41) and serve with celery sticks.Servings: 1 Replaces: 4 oz protein, 1 serving starch

Strawberry Spinach Salad

 
This salad has been voted MRC Client favorite for 4 years running! The combination of sweet strawberries, soft baby spinach and tangy lemon dressing creates the perfect storm of flavor. If you happen to think you don't love salad, this is definitely the salad to start with, it will change the way you think of salad. Adding fruit to a salad adds color, sweet flavor, and new textures, all of which elevate the salad to a whole new level. Feel free ...

Cool as a Cucumber Salad

 
Ingredients:4 oz. cucumber, chopped3 oz. cherry tomatoes, chopped1 oz. green onion, chopped1 tsp. canola or olive oil2 Tbsp. apple cider vinegar2 pkgs. zero calorie sweetenerSalt and pepper to tasteTabasco to taste (optional)Fresh dill to taste Preparation:Chop cucumber, tomatoes and green onion; mix together.Mix the rest of the ingredients together and shake well. Drizzle on vegetables. Chill for about 30 minutes to blend flavors. Servings: 1Replaces: 8 oz. vegetables

Shrimp and Chicken Skewers

 
Ingredients:3 oz. chicken breast, cut into strips3 oz. peeled shrimp and 3 oz. mushrooms3 oz. combined, chopped:  green peppers and cherry tomatoes (or any of your favorite veggies)Italian seasoning to taste 2 Tbsp. water1 pkg. MRC Chicken Bouillon supplement, dry Preparation:Alternate chicken, shrimp, mushrooms, and vegetables on skewers, sprinkle with seasonings and supplement.  Broil, bake or grill for 15-20 minutes, until chicken is cooked through.Servings: 1 Replaces: 4 oz. protein*, 4 oz. vegetables, 1 clear supplement (Note: Protein ...

Fruity Dip

 
MetaSlim Day 11, Meal: Breakfast or LunchMetaSlim Levels Day 1, Meal: Breakfast or LunchTwo Meal Plans Day 1, Meal: Breakfast or LunchMetaBalance Menus Day 1, Meal: Breakfast or Lunch Replaces: 4 oz. protein, 1/3 creamy supplement   Ingredients:12 oz. low-fat cottage cheese (1%)1 pkg. Vanilla Creme Pudding Supplement2 pkgs. zero calorie sweetener1 tsp. vanilla, almond, orange & pineapple extracts3 oz. water  Preparation: Mix all ingredients in blender on medium speed; great as a dip for melba toast or cut fruit at lunch.

Green Bean & Cherry Tomato Salad

 
Ingredients:1 1/4 lb. green beans, trimmed 1 tsp. chopped fresh oregano 2 Tbsp. Apple Cider Vinegar 1/2 tsp. sea salt 1 1/4 lb. cherry tomatoes, quartered 1 Tbsp. minced green onion 2 1/2 tsp. olive oil 1/4 tsp. freshly ground black pepper Preparation:Cook beans 5-7 minutes until tender. Drain, toss beans, tomatoes, and oregano in large bowl; combine onions and vinegar with whisk; let stand 10 minutes. Add oil, salt, and pepper to mixture; pour vinaigrette over vegetables and toss.   Servings: 5      Replaces: 4 oz. vegetables, oil&...

Breakfast Burrito

 
Talk about easy, our Breakfast Burrito recipe goes from start to on your plate in 5 minutes.  There are so many options and variations possible with this recipe.  Make it in a whole wheat tortilla or even a Garlic and Herb 50 calorie wrap.  Wanting a little south of the border twist?  Add your favorite hot sauce or Tabasco.  When you’re finished cooking wrap your burrito in waxed paper for an on-the-go mess-free portable breakfast. &...

Cheesy Mushrooms

 
Ingredients: 2 oz. Swiss cheese, shredded 8 fresh whole mushrooms 1 pkg. chicken bouillon supplement, dry Preparation: Preheat oven to 400 degrees. Clean mushrooms and separate stems. Chop stems and mix with shredded cheese. Place mixture in caps and sprinkle with dry chicken bouillon and add a few drops of water. Spray lightly with Butter Flavor Pam and bake 5-10 minutes.Servings: 2Replaces: 4 oz. cooked vegetables, 1 supplement, and 2 oz. protein

Mexican Coleslaw

 
Ingredients:4 oz. angel hair cabbage2 oz. raw tomatoes, diced1 oz. green bell pepper, diced1 oz. green onion, chopped¼ cup apple cider vinegar 1-2 packets splenda1 tsp. chili powder1 TBSP each: dried cilantro, garlic powder, onion powder, and black pepper  Preparation:Mix ingredients together (best if refrigerated overnight). Servings: 1 Replaces: 8 oz vegetable serving 

Chocolate Mocha Madness

 
If you have a sweet tooth like I do then let me introduce you to Chocolate Mocha Madness.  This recipe is so rich and decadent that you’ll forget it is actually packed with protein and helping you reach your weight loss goals.  Perfect as a make ahead meal for the week, I even make it in individual cupcake wraps for easy grab and go servings.  Try this today and you'll be sure to satisfy that ...