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Ki'netik Approved

Ki'netik Approved

(22 Recipes) Created by KINETIKFITNESS

Recipes in this Collection

Skillet Lasagna
Very Good 4.3/5
(2163 ratings)

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
(417 ratings)

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
(652 ratings)

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
(117 ratings)

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
(132 ratings)

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)

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
Very Good 4.9/5
(8 ratings)

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 4.4/5
(142 ratings)

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
(1001 ratings)

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
(883 ratings)

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
(479 ratings)

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
(642 ratings)

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
(146 ratings)

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
(527 ratings)

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
(123 ratings)

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

Submitted 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)

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
(no ratings)

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
Very Good 4.3/5
(40 ratings)

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
(1271 ratings)

Cookbook creator says: Use MOntreal seasoning instead of salt

Submitted by ALECSANDRA

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

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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