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Evolve Culture Recipes

Some recommended supplements to augment your physical and diet oriented efforts


Healthy meal choices when eating out with friends or family

Introduction

You can replace up to ONE meal a day with a recipe off this list. In parenthesis I put how much of the recipe you can have. I could not calculate the amount of ounces for each meal since the recipe could vary slightly with difference in moisture, baking time, etc. So for example, if you make the lasagna, you will divide it into 4 equal portions. And you can replace up to one meal a day with that portion.



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protein pancakes

447 calories 4g fat 53g carbs 46g protein (whole recipe)

3/4 cup egg whites

3/4 cup oatmeal

3/4 cup nonfat cottage cheese

Blend and make like pancakes. Top with sugar free syrup or add stevia into the batter when you cook.





breakfast quiche

921 calories 11g fat 51g carbs 140g protein (1/2 of total recipe)


2lbs 96% lean Ground beef

1 egg

½ cup egg whites

1 onion chopped

1 cup nonfat milk

1 cup dried breadcrumbs

Salt and pepper to taste

2Tbs mustard

1tsp Splenda or 1 packet

¼ cup reduced sugar ketchup

Directions:

1. Heat oven to 350 degrees.

2. Mix first 7 ingredients together and put into a loaf pan.

3. Mix mustard, Splenda and ketchup together and put on top of meat mixture.

4. Cover with foil and bake for 1 hour or until inside is fully cooked.





stuffed green peppers

1585 calories 45g fat 127g carbs 156g protein (1/3 of total recipe)


3 large bell peppers (any color)

1 lb lean (at least 88% lean) ground beef

2 tablespoons chopped onion

1 cup cooked brown rice

1 teaspoon salt

1 clove garlic, finely chopped (or ½ tsp garlic powder)

1 can (15 oz) tomato sauce

1 cup shredded fat free mozzarella cheese

Directions:

1. Remove stem of bell peppers, remove seeds and membranes and rinse the peppers. Boil a large pot of water.

Add the bell peppers and cover for 5 minutes.

2. Heat oven to 350 degrees.

3. Cook beef and onion together in a pan until beef is brown. Drain very well! Stir in rice, salt, garlic and 1 cup of

the tomato sauce.

4. Stuff peppers with beef mixture and stand them upright in an ungreased baking dish. Pour remaining tomato

sauce over peppers.

5. Cover tightly with foil and bake 15 minutes. Uncover and bake additional 15 minutes or until peppers are tender. Top with cheese.





Lasagna

2093 calories 40g fat 150g carbs 271g protein (1/4th of total recipe)


6 no boil lentil lasagna noodles

3 cups fat free cottage cheese

1 cup fat free mozzarella

½ cup reduced fat grated parmesan cheese20oz 93% lean ground turkey

1 can (15oz) tomato sauce

1 can (15oz) diced tomatoes (can use 2 cans tomato sauce if you don’t like chunks)

1Tb Italian seasonings

1 tsp garlic salt (more if desired)

Directions:

1. Heat oven to 350 degrees.

2. Cook the ground turkey in a pan until fully cooked. Drain very well as you cook!

3. Add the tomato sauce, diced tomatoes, garlic salt and Italian seasonings and let simmer.

4. Mix all three cheeses together in a bowl.

5. Place a layer of the meat mixture in the bottom of a 9x13” baking dish, top with 3 noodles, cover with more meat mixture. Add a layer of cheese mixture. Repeat one more time using all meat and cheese mixtures. 6. Cover with foil and bake 1 hour.





Meat loaf

1553 calories 32g fat 112g carbs 179g protein (1/3rd of total recipe)


2lbs 96% lean Ground beef

1 egg

½ cup egg whites

1 onion chopped

1 cup nonfat milk

1 cup dried breadcrumbs

Salt and pepper to taste

2Tbs mustard

1tsp Splenda or 1 packet

¼ cup reduced sugar ketchup

Directions:

1. Heat oven to 350 degrees.

2. Mix first 7 ingredients together and put into a loaf pan.

3. Mix mustard, Splenda and ketchup together and put on top of meat mixture.

4. Cover with foil and bake for 1 hour or until inside is fully cooked.





Chili

1571 calories 40g fat 137g carbs 154g protein (1/3rd of total recipe)


1 packet (or 4Tbs) chili seasoning

20oz 93% lean ground turkey

1 can black beans undrained

1 can (15oz) diced tomatoes

1 can (15oz) tomato sauce

Directions:

1. Cook ground turkey in a pan until cooked throughout. Drain well while cooking!

2. Add the rest of ingredients and bring to a simmer on low heat.





Spaghetti and meat sauce

2024 calories 52g fat 192g carbs 190g protein (1/4th of total recipe)


1 box banza spaghetti noodles

20oz 93% lean ground turkey or ground beef

1 can diced tomatoes (can use additional can of tomato sauce if you don’t like chunks)

1 can tomato sauce

1 Tb Italian seasoning

1 tsp garlic salt (more if desired)

2/3 cup Reduced fat parmesan cheese

Directions:

1. Cook noodles according to package

2. Cook meat in a pan until thoroughly cooked. Drain while cooking!

3. Add tomato sauce, diced tomatoes, Italian seasoning and garlic salt.

4. Add meat/sauce mixture to noodles. Top with parmesan cheese.



Carne asada tacos

1056 calories 46g fat 91g carbs 114g protein (1/2 total recipe)


1lb carne asada4 Xtreme wellness wraps (or 4 mission tortillas carb balance fajita size)

Diced onions

Cilantro

Tomatoes

Hot sauce

Directions:

1. Grill Carne asada

2. Put 1/4th of the asada in tortilla

3. Top with the veggies





burrito

1600 calories 37g fat 156g carbs 172g protein (1/3 total recipe)


3 Mission whole wheat carb balance burrito size tortillas

1 can fat free refried beans

1lb 93% lean ground turkey

4Tb taco seasoning

2/3 cup fat free mozzarella cheese

Salsa

Directions:

1. Cook ground turkey in pan until thoroughly cooked. Drain while you cook!

2. Add ½ cup water to meat and the taco seasoning. Simmer on low heat 10 min or until water has evaporated.

3. Make burritos with one tortilla, 1/3 of the beans, cheese and meat. Add salsa or hot sauce for flavor.





Salsa chicken

1685 calories 50g carbs 281g protein (1/6th total recipe+ 1 cup rice + 2oz avocado)


2lbs boneless skinless chicken breast

2 cups salsa

4Tbs taco seasoning

Directions: 1. Cook chicken in crockpot or instant pot with salsa until chicken is cooked and can be shredded.

2. Add the rice

3. Add avocado and salt to taste and mash all together.





Chicken Vegetable Soup

Calories are very low. Have 1-3 cups with 8oz boneless skinless chicken breast


Amounts will depend on how big your instant pot/crockpot is.

  1. Add fresh and frozen vegetables to the pot (For example: Squash, Zucchini, Green beans, Cauliflower, Broccoli, Bell peppers and onions)

  2. Add broth (bone broth preferred to add protein) to saturate all the vegetables.

  3. Add 0 cal seasoning (garlic salt, Italian seasoning, chile powder, etc)

  4. Cook in crockpot on low 6-8 hours or “soup” button on instant pot.




Almond Chicken Apple Feta salad Soup

494 calories 17g fat 36g carbs 55g protein (whole recipe)


1oz fat free feta cheese

1 apple diced

1oz chopped almonds

2-4 cups spinach

2Tb skinny girl salad dressing (balsamic vinaigrette is good)

6oz boneless skinless chicken breast





Chinese Stir-fry

1047 calories 29g fat 84g carbs 112g protein (1/2 of total recipe per meal)


1lb ground turkey

1 bag coleslaw mix (shredded cabbage and carrots)

1/2tsp ginger

5 minced garlic cloves

½ cup low sodium soy sauceSliced green onion

1 cup rice

Directions:

1. In a large skillet cook the turkey while draining the fat

2. Combine garlic, soy sauce, and ginger in a small bowl

3. Once ground turkey is cooked throughout and drained, add coleslaw mix

4. Add soy sauce mixture into skillet and stir, cook over medium heat about 5 min until cabbage is slightly wilted.

5. Put your portion over your portion of rice and top with the sliced green onion





Chicken “Fried” Rice

1485 calories 38g fat 97g carbs 153g protein (1/3rd of total recipe)


20oz raw boneless skinless chicken breast diced in approximately 1/2” cubes

2-3 garlic cloves

3 green onions trimmed and diced

1TB olive oil or avocado oil

2 large eggs

1.5 cups cooked rice

2 cups frozen peas and carrots

¼ cup low sodium soy sauce

Directions:

1. Put oil in pan and add chicken breast. Stir and cook until cooked throughout

2. Remove chicken from pan and set aside

3. Add peas and carrots and green onion into pan and cook about 2 minutes until onion starts to soften

4. Add garlic and cook one more minute

5. Add the eggs and scramble all together until egg is cooked

6. Add chicken back to pan and rice and add soy sauce

7. Stir and cook about 2 minutes





Shrimp Villa

1504 calories 54g fat 131g carbs 129g protein (1/3rd of total recipe)


1lb raw shrimp3 cups mushrooms

1 cup jalapeno (optional)

1TB Olive Oil or Avocado oil

4tsp chicken bouillon flavor

1 cup diced green onion

1.5 cups steamed white rice

2oz reduced fat 2% cheese

Directions:

1. Put oil in pan and add bouillon, shrimp and all vegetables

2. Cook until shrimp is cooked throughout

3. Put mixture over rice and top with cheese





Rotisserie Chicken Enchiladas

2105 calories 41g fat 224g carbs 209g protein (1/4th of total recipe)


1 cup chopped onion

1 cup chicken stock or broth

1 1/2 tablespoons chili powder

2 teaspoons ground cumin

3/4 teaspoon garlic powder

1/2 teaspoon crushed red pepper

1 (15-ounce) can tomato sauce

15 ounces shredded skinless, boneless rotisserie chicken breast

1 (15-ounce) can unsalted black beans, rinsed and drained

10 corn tortillas (50 cal each)

3 ounces shredded 2% reduced fat cheese

1 cup chopped tomato

1/4 cup chopped fresh cilantro

4 tablespoons nonfat Greek yogurt (as sour cream replacement)

Directions:

1. Combine first 8 ingredients into a saucepan and heat over high heat until boiling. Continue to cook 2minutes.

2. Set aside about 1 cup of sauce mixture

3. Add chicken and beans and cook 2 more minutes.

4. Wrap the stack of tortillas in a damp paper towel and microwave 30 seconds

5. Spoon chicken mixture into each tortilla and roll up

6. Arrange them seam down in a 9x13” baking dish

7. Top with the set aside sauce and cheese

8. Broil about 3 minutes or until cheese is browned

9. Top with tomato and cilantro

10. Use Greek yogurt as garnish





Mexican Casserole

2149 calories 42g fat 287g carbs 158g protein (1/4th of total recipe)


1lb 93% ground beef or ground turkey

1 (15oz) can whole kernel corn

1 (15oz) can black beans

1 cup salsa

2 cups cooked rice

2oz fat free cheese

2 cups chopped bell peppers

2tsp chili powder

¼ cup taco seasoning

1 cup water

Directions:

1. Cook the meat while draining it every 1-2 minutes

2. Once meat is cooked and drained add the bell pepper, water, taco seasoning and chili powder

3. Cook on low heat for 10 min

4. Add in the rest of ingredients except cheese

5. Stir all together and put in a 9x13” baking dish

6. Top with cheese

7. Bake at 350 until cheese is melted





Pasta Salad

1510 calories 48g fat 127g carbs 111g protein (1/3rd of the total recipe)


4oz uncooked rotini pasta noodles

8oz cooked diced chicken breast or diced turkey breast deli meat

4oz fresh mozzarella

1-2 cups diced tomatoes

1-2 cups diced cucumber1-2 cups diced bell peppers

1 cup sliced olives

Up to 1 cup skinny girl Italian dressing

Directions:

1. Cook the pasta according to package directions and cool noodles in fridge

2. Once pasta is cold mix with all ingredients





Crockpot Beef and Broccoli

1550 calories 38g fat 130g carbs 175g protein (1/3rd total recipe)


1.5lbs stew meat

1 cup beef broth or bone broth

1/3 cup low sodium soy sauce

1 packet splenda

1/2 teaspoon black pepper (optional)

2 tablespoons minced garlic (you can use jarred minced garlic to save time)

2 tablespoons corn starch

16 ounces frozen broccoli florets (1 bag)

Three servings of 1 cup rice

Directions:

1. Add meat to crockpot

2. Stir soy sauce, broth, Splenda, pepper and garlic together in a bowl until well mixed

3. Pour liquid mixture over meat

4. Cook on low for 4-6 hours

5. Add corn starch and stir

6. Add broccoli into crockpot and cook 30 more min

7. Add 1/3rd of the total mixture to the 1 cup rice





Pot Roast 

2536 calories 120g fat 132g carbs 249g protein (1/5th of recipe)


2lb chuck roast or rump roast (be sure to cut all the fat off)

2 cups carrots

2 cups chopped potatoes

1 package mccormick pot roast seasoning1 cup diced celery

1 cup onion

Add other vegetables if you like

Directions:

Put everything in crockpot 6 hours on low or until vegetables are tender and meat is cooked through.




Spaghetti Squash Alfredo

498 calories 16g fat 31g carbs 58g protein


1 whole spaghetti squash

2/3 cup light alfredo sauce

6oz chicken breast

Olive oil spray (optional)

Directions:

1. Cut the spaghetti squash in half

2. Scrape out all the seeds and strings

3. Do a light spray of olive oil on the inside part of the squash

4. Bake on a baking sheet at 400 degrees for 30-40 minutes or until tender

5. Let the squash cool for 10-15 minutes

6. Use a fork to shred the inside of the squash up

7. You can use 2-3 cups of spaghetti squash

8. Top with the light alfredo and chicken

9. You can portion out the rest of the squash to prep more meals





Nachos

2071 calories 91g fat 216g carbs 203g protein (eat 1/4th recipe)


8 joseph’s pita or 8 mission carb balance tortilla

1lb ground turkey

½ cup water

3TB taco seasoning

8oz refried beans

8oz 2% reduced fat or fat free cheese

1 cup salsa Directions:

1. Cut up the tortillas and put them in the air fryer until crispy or you can bake it

2. Cook the ground turkey while draining the fat

3. Add the water and taco seasoning to the meat and cook on low heat until the water is absorbed (5-10 min)

4. Mix the turkey taco meat with the refried beans

5. Put the meat/bean mixture on top of the chips and top with cheese and microwave about 20 seconds

6. Add salsa and enjoy





One Pot Hamburger helper

2119 calories 67g fat 170g carbs 196g protein (eat 1/4th total recipe)


½ yellow onion, diced

1lb ground beef 93% or leaner

1tsp salt

1/2 tsp pepper

1/2tsp garlic powder

1/2tsp paprika

1TB tomato paste

8 oz uncooked Banza pasta

2 cups beef broth or bone broth

1.5 cups nonfat milk

1 cup 2% reduced fat cheese or fat free cheese

Directions:

1. Heat a very large skillet or pot over medium-high heat. And ground beef and cook while draining it

2. When beef is almost cooked, add the onion, continue to drain the beef

3. Add salt, pepper, garlic and paprika

4. Add in tomato past and stir

5. Add the pasta, beef broth and milk

6. Stir to combine and cook until pasta is tender (10-15 min)

7. Remove from heat and add in the cheese





Bell Pepper “Nachos”

1597 calories 62g fat 125g carbs 135g protein (eat 1/3rd recipe)


1lb mini sweet peppers, halved and seeded

¾ cup corn

2/3 cup black whole beans

2/3 cup salsa

3oz avocado

2/3 cup 2% reduced fat or fat free cheese

1lb ground turkey

1 cup water

1 pack taco seasoning

Directions:

1. Cook the ground turkey while draining it

2. Once it is cooked fully you can add water and taco seasoning and cook on low heat while stirring

3. In a separate bowl mix the corn, black beans, salsa and avocado. Add salt and pepper to taste

4.Add the turkey taco meat to the bowl

5. Arrange the peppers on a baking sheet, fill with the filling, sprinkle the cheese on top and broil it about 2-4 minutes until cheese has melted





Chicken Tortilla Soup

2195 calories 47g fat 248g carbs 202g protein (eat 1/4th of the total recipe)


1lb chicken breast

10oz can enchilada sauce

1 (14oz) can chicken broth

1 (15oz) can diced tomatoes, drained

2 cups water

1/2tsp onion powder

1 can black beans, drained

1 can diced green chilis

1/4tsp chili powder

1.5tsp salt

3/4tsp pepper

1 (15oz) can corn1/4oz fat free cheese (for each serving)

5 corn tortillas (up to 50 cal each)


Directions:

1. Add all ingredients except cheese and tortillas to the crock pot. Cook on low 8-10 hours or high 3-4 hours

2. Take out the chicken, shred it, and add it back to the soup

3. Add cheese just before serving

4. To make the tortilla strips, slice up corn tortillas (a pizza cutter works great) and bake in the oven at 425 for 8-10 minutes turning halfway through





french toast

494 calories 11g fat 47g carbs 44g protein (can eat whole thing)


1 1/4 cup of egg whites

Cinnamon

Splenda or other 0 cal sweetener

Sugar free syrup (up to ¼ cup)

1TB peanut butter OR 0.5oz nuts OR 1 whole egg (can have an egg on the side or add the nuts/PB to the French toast) Directions:

1. Preheat non stick pan to medium to high heat.

2. Whisk (can use a fork) together the egg whites, cinnamon an sweetener in a bowl big enough to fit the bread.

3. Place one piece of bread in the egg mixture and let it soak 30-60 seconds. Then flip it over and let the egg soak on the other side.

4. Put the egg covered bread on the pan and allow the bread to “cook” for 3-5 mins, you will want the egg mixture to be cooked on the bottom layer before flipping so the bread will hold its form. I watch for slight steaming.

5. Flip the bread and allow to cook another 3-5 mins until the sides are firm to the touch.

6. Plate and serve with your favorite sugar free syrup and/or sugar substitute powdered sugar!





Momma’s Egg Casserole 

Must be made the night before! 1537 calories 84g fat 91g carbs 115g protein (can eat 1/3rd of total recipe)


4 slices natures own 45 calorie bread (or any bread up to 200 cal total)

2 whole eggs

2/3 cup egg whites

2 cups reduced fat 2% cheese or 3 cups fat free cheese

1 cup fat free milk (preferably fairlife)

1 can green chilis (optional)

Salt to taste

Oregano to taste

Onion powder to taste

Garlic powder to taste

Add 2oz avocado or a 100 cal guacamole pack to each serving after it is cooked

Directions:

1. The night before place bread in a 9x13 glass baking dish.

2. In a bowl mix the eggs, egg whites, milk and spices together

3. Pour the egg mixture over the bread and top with the green chilis (optional) and cheese

4. Cover and refrigerate overnight

5. Place in oven at 350 degrees for approximately 50 minutes or until egg mixture is cooked all the way through.





Chicken Tikka Masala Kabobs

1263 Calories 212g P, 73 Carb, 21 F


1/5 kabob recipe with either 1 Naan (Stone Fire Mini Naan Original) or 1 cup rice

2lbs boneless skinless chicken tenders

1 Jar Trader Joe's Masala Simmer Sauce

1 Onion

1 Green Pepper

1 Red Pepper

1 Yellow Pepper

Directions

  1. Put Chicken and sauce into a zip lock bag to let marinate.

  2. When chicken is done marinating take out and cub into kabob pieces

  3. Dice veggies for kabob pieces

  4. Alternate each stick chicken, onion, peppers, do until full

  5. Grill until desired

  6. Serve with either rice or naan




Cheesy Hashbrown Casserole (¼ of the entire recipe)

1908 calories: 181P, 157C, 45F ( ¼ of the recipe)


2 cups of veggies (i like jalapenos onions and bell peppers)

3 cups of egg whites/egg beaters

2 whole eggs

10 ounces of Lean Deli meat chopped up

1-4.2 ounce box of idaho spuds rehydrated (not cooked)

1 cup of shredded 2% cheese Directions:

  1. Rehydrate the idaho spuds as per box instructions,

  2. Place all ingredients (except the cheese) inside a 9x13 dish and mix all ingredients until evenly spread and the colors of the eggs mix well

  3. Add seasonings here (garlic salt, pepper, paprika maybe ¼ cup of franks red hot/hot sauce to spice it up but not necessary).

  4. Top with the cheese. Bake at 350 degrees for about 25-30 mins, (pro tip I use the broiler the last 2-3 mins to crisp the top).





Taco soup (⅕ of the recipe)

Calories 1954: 190 P, 159 C, 65 F. (optional toppings add 100 calories)


1.5lbs of ground turkey 93/7 or 1.5lbs of shredded chicken

1-16 OZ can of corn

1-16 oz can of black beans (drained and washed)

1-16 oz can of diced tomatoes4 cups of chicken brother

½ cup of chopped onions

Directions:

1. Water (add as much as you need to make a soupy texture)

2. Add taco seasoning to flavor (cumin, paprika, salt&pepper, Garlic, chili powder)

3. Season and brown the ground turkey, and mix in the onions, cook onions till translucent.

4. Add the corn, diced tomatoes, chicken broth, washed black beans to the same pot and simmer for 30 mins (add salt to taste).

Toppings:

¼ cup of any/all of the following: Cabbage, cilantro, onions, diced jalapenos

Optional toppings (you can choose 1 of the following):

2 tablespoon of non fat greek yogurt or

1 ounce of avocado or

1 ounce of 2% cheese or

2 air fried corn tortilla (90 calories of tortilla) or

2 laughing cow light cheese





Chicken Pot Pie (¼ recipe)

Calories: 1654 | Carbohydrates: 142g | Protein: 177g | Fat: 46g


1 lb boneless skinless chicken breast

Half of an 8 oz package of reduced fat crescent rolls, 4 rolls

1 cup carrots, diced

1 cup celery, diced

1 cup white onion, diced

1/2 tsp kosher salt

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp poultry seasoning

2 tablespoons flour

1 1/2 cups reduced sodium chicken broth

1/2 cup 2% Milk

3 oz reduced fat cream cheese

pinch nutmeg

1 cup frozen peas


INSTRUCTIONS:

Chicken

  1. Preheat the oven to 450F.

  2. Spray a sheet pan with olive oil spray.

  3. Season the chicken with the salt and pepper on both sides.

  4. Place the chicken on the sheet pan and roast for 25 minutes or until fully cooked. Place the chicken on a cutting board and chop into bite-sized pieces. Leave on the cutting board with the residual juices while you prepare the other pie ingredients. Yields about 2 heaping cups of chicken.



Pie crust

  1. In a large frying pan over medium high heat, Sauté the carrot, celery and onion for 5-6 minutes or until they get soft and start to brown.

  2. Add the salt, pepper, garlic powder, onion powder, and poultry seasoning. Stir to combine.

  3. Add olive oil spray to the pan with the vegetables and sprinkle the flour on top.

  4. Stir the flour to combine with the vegetables. Cook for 1 minute.

  5. Add the chicken broth, stir to combine, and allow the mixture to come to a boil.

  6. Cook for 5 minutes or until the mixture thickens significantly. It should not be watery.

  7. Stir in the milk and cream cheese, whisk to incorporate. The mixture should be thick in consistency, but not dry. If it's too dry, add a splash of more stock. Add a pinch of nutmeg.

  8. Add the cooked chicken along with the juices, as well as the frozen peas. Stir to combine.

  9. Pour the mixture into a sprayed pie dish.

  10. Cover the pie dish with the crescent rolls. Spray with olive oil spray and add a small sprinkle of kosher salt.

  11. Bake at 375F for 20 minutes or until the top of the pie





egg Roll in a bowl

900 calories 34g fat 5g carbs 89g protein (1/2 of total recipe)


Ingredients:

1lb 93%Lean Ground Turkey

Bag of dry Cole Slaw MixSoy Sauce (to taste)

Onion Powder (to taste)

Garlic Powder (to taste)

Directions:

1. In a large skillet (you will need the room for the fresh slaw), add the turkey and brown, draining often. Yes, even with a low-fat version. Drain the fat!

2. Add salt/pepper or your favorites turkey seasoning. I like to add the McCormick Salt/Pepper/Garlic blend but anything to flavor the meat will do

3. Once turkey is cooked remove from skillet

4. Put the cole slaw mix into the skillet

5. Add soy sauce for taste, 1 dash of onion powder and 1 dash of garlic powder. Cook for 2-4 mins or until slaw is covered and steamed through.

6. Add cooked turkey back into the skillet and cook together for 1-2 minutes.

7. Put into a bowl and enjoy!





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