Ki'netik Approved

Ki'netik Approved
(Recipe Collection)

22 Recipes Created by KINETIKFITNESS

Recipes in this Collection

Skillet Lasagna
Very Good 4.3/5
(2176 ratings)
Skillet Lasagna

A much quicker version of the Italian classic; less time, but no less taste.Submitted by VEGGIEKITTY

Carbs: 34.5g | Fat: 10.7g | Fiber: 4.9g | Protein: 28g | Calories: 342.3
White Chicken Chili
Very Good 4.5/5
(425 ratings)
White Chicken Chili

This chili is packed with flavor and fiber. Make a big batch for a crowd or freeze it in single-serving containers for up to four months.
Submitted by CHEF_MEG

Carbs: 20.2g | Fat: 6.3g | Fiber: 4.6g | Protein: 25g | Calories: 234.5
Feta & Spinach Scramble
Very Good 4.2/5
(655 ratings)
Feta & Spinach Scramble

Cookbook creator says: Using only the whites of the eggs allows for the fat in the cheeese. If you wanted to use less cheese you could throw in one yolk.Submitted by HOPEIGETIT2

Carbs: 13g | Fat: 8.7g | Fiber: 2.8g | Protein: 18.4g | Calories: 200.3
Cottage Cheese Oatmeal Pancakes
Very Good 4.4/5
(120 ratings)
Cottage Cheese Oatmeal Pancakes

Cookbook creator says: Instead of all egg whites, you can use one yolk. It will give the batter a better consistency and the recipe is already low fat. The yolk will balance it out. Of course, if you wanted to put a little butter on these you need to leave the yolk out.Submitted by ROSERED5

Carbs: 4.6g | Fat: 0.5g | Fiber: 0.7g | Protein: 5.8g | Calories: 47.5
Thai Chicken Coconut Soup
Very Good 4.1/5
(135 ratings)
Thai Chicken Coconut Soup

Cookbook creator says: Carbs and calories are on the low side. Adding Jasmine rice to the dish will balance it out.Submitted by CHEF_MEG

Carbs: 6.4g | Fat: 3.6g | Fiber: 1.7g | Protein: 22.7g | Calories: 141.5
Skinny Chicken Philly Cheese Sub
Very Good 4.1/5
(74 ratings)
Skinny Chicken Philly Cheese Sub

Cookbook creator says: To bring the calories and carbs down, use a low-calorie tortilla instead of the whole wheat hoagie roll.Submitted by CHEF_MEG

Carbs: 41.2g | Fat: 10.2g | Fiber: 4.6g | Protein: 34.4g | Calories: 409
Tex Mex Eggs
Very Good 4.9/5
(8 ratings)
Tex Mex Eggs

Cookbook creator says: If your calories per meal are over 300, you can use one whole egg and three whites.Submitted by ONWEDDEDBLISS

Carbs: 27g | Fat: 2.6g | Fiber: 8.5g | Protein: 27.3g | Calories: 248.7
Roasted Kale Chips
Very Good 4.5/5
(144 ratings)
Roasted Kale Chips

Cookbook creator says: They really are good and can satisfy that salty crunchy craving. A serving of this snack is low in calories and protein so a handful of grapes and a few slices of low-fat turkey breast make for a varied, tasty, and quick grab and go snack. Requires that the Kale Chips were made ahead of time.Submitted by LALASTRIVE

Carbs: 7.3g | Fat: 3.9g | Fiber: 2.6g | Protein: 2.5g | Calories: 66.2
20 Minute Chicken Creole
Very Good 4.0/5
(1002 ratings)
20 Minute Chicken Creole

Cookbook creator says: This recipe has a little room for some more veggies and a drizzle of olive oil in the appropriate amounts for you.

Carbs: 20.7g | Fat: 4.5g | Fiber: 4.3g | Protein: 33.3g | Calories: 255.4
15 Minute Chili
Very Good 4.1/5
(885 ratings)
15 Minute Chili

Cookbook creator says: This recipe has the perfect ratios. If the calories are a little high for you, you can cut slightly back on the ground turkey and beans, or just eat a little less than the suggested serving size.

Carbs: 32.3g | Fat: 13.3g | Fiber: 10.1g | Protein: 31.3g | Calories: 370.8
Honey Mustard Roasted Chicken
Very Good 4.4/5
(483 ratings)
Honey Mustard Roasted Chicken

Cookbook creator says: Another near perfect recipe. It may be a little high for most women in total calories per serving. Use 3/4 pound of potatoes and 5 carrots instead of 6. *Note, the picture shows drumsticks but the Nutrition Information does not reflect it. The recipe uses chicken breasts.

Carbs: 39.4g | Fat: 8.9g | Fiber: 5.8g | Protein: 30.5g | Calories: 356.7
Crispy Ranch Chicken
Very Good 4.5/5
(655 ratings)
Crispy Ranch Chicken

Cookbook creator says: At under 250 per serving and only 15 grams of carbohydrate there is room for a large side of steamed or grilled vegetables.Submitted by 2BHOTT

Carbs: 15.1g | Fat: 3.4g | Fiber: 0.5g | Protein: 34.4g | Calories: 232
Easy Beef Roast
Very Good 4.4/5
(149 ratings)
Easy Beef Roast

Cookbook creator says: Combining just a small amount of rice or potatoes along with a healthy helping of steamed/grilled veggies makes this a complete meal.Submitted by CHEF_MEG

Carbs: 0.1g | Fat: 7.6g | Fiber: 0g | Protein: 28.7g | Calories: 191.2
Honey Balsamic Chicken
Very Good 4.4/5
(534 ratings)
Honey Balsamic Chicken

Cookbook creator says: Rice is the most obvious addition to this meal to bring up the carbs and total calories to fit your meal size.Submitted by LAUR986

Carbs: 10.1g | Fat: 2.6g | Fiber: 0.2g | Protein: 26.3g | Calories: 173.3
Fiesta Lime Chicken
Very Good 4.5/5
(124 ratings)
Fiesta Lime Chicken

Cookbook creator says: If the calories per serving are slightly low for you, bump them op by adding fibrous veggies like broccoli, peppers or cauliflowerSubmitted by VJB2601

Carbs: 6.7g | Fat: 6.2g | Fiber: 1.1g | Protein: 31.4g | Calories: 208.9
Balsamic Grilled Chicken Breast
Very Good 4.7/5
(75 ratings)
Balsamic Grilled Chicken Breast

Cookbook creator says: If calories are low for you per serving conisder adding fibrous veggies to bump up the carbs and calories just a little.Submitted by FRNKGRIFFIN

Carbs: 3.1g | Fat: 9.8g | Fiber: 0.5g | Protein: 26g | Calories: 210
MAKEOVER: Oatmeal pancakes (by KINETIKFITNESS)
(no ratings)
MAKEOVER: Oatmeal pancakes (by KINETIKFITNESS)

Cookbook creator says: This recipes can be split into 3 servings instead of 2 if you want to add some sliced fruit like strawberries to top the pancakes.Submitted by KINETIKFITNESS

Carbs: 30.3g | Fat: 6.9g | Fiber: 5g | Protein: 37.4g | Calories: 333.5
South Beach Cottage Cheese Breakfast
Very Good 4.3/5
(40 ratings)
South Beach Cottage Cheese Breakfast

Cookbook creator says: Quick, easy, and packed with protein.Submitted by NURSEHOPE

Carbs: 14.9g | Fat: 8.6g | Fiber: 5.1g | Protein: 30.8g | Calories: 249.8
Garlic Brown Sugar Chicken
Very Good 4.4/5
(1297 ratings)
Garlic Brown Sugar Chicken

Cookbook creator says: Use MOntreal seasoning instead of saltSubmitted by ALECSANDRA

Carbs: 4.3g | Fat: 8g | Fiber: 0g | Protein: 19.4g | Calories: 166.4
Quinoa-Black Bean Casserole
Very Good 4.1/5
(473 ratings)
Quinoa-Black Bean Casserole

An experiment with leftovers yields a delightful, filling vegetarian meal.Submitted by STEPFANIER

Carbs: 31.7g | Fat: 3.2g | Fiber: 9.1g | Protein: 13.8g | Calories: 204.5
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