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Recipe Collections

Meal Planer Recipes

(36 Recipes) Created by MOTHERBEAR4

Recipes in this Collection

Garlic-Spiked Broccoli and Mushrooms with Rosemary
Very Good 4.2/5
(212 ratings)

Printed with permission from the American Institute for Cancer Research

Carbs: 6.6g | Fat: 2.7g | Fiber: 3.2g | Protein: 3.9g | Calories: 56.1
(no ratings)

Cookbook creator says: LuLu recipe

Submitted by LUULUU11

Carbs: 6.1g | Fat: 3.9g | Fiber: 0.5g | Protein: 24.5g | Calories: 159.5
(no ratings)

Yummy twist to mexican corn bread

Submitted by LUULUU11

Carbs: 17.5g | Fat: 19.2g | Fiber: 1.8g | Protein: 34.5g | Calories: 400.8
Incredible! 5.0/5
(2 ratings)

You can change any of the meat or vegetables for something you have on hand. If your vegetables are drier than the corn, you may to add another cup of milk.


Carbs: 38.8g | Fat: 13.4g | Fiber: 4.5g | Protein: 32.9g | Calories: 407.6
Very Good 4.6/5
(16 ratings)

Delicious recipe from my mom's ol' file.
Calculated nutritional values online: thanks SparkPeople for helping me keep this childhood 'memory' in my food list!

Carbs: 6.9g | Fat: 18.7g | Fiber: 1.1g | Protein: 17g | Calories: 269.3
Very Good 4.5/5
(6 ratings)

All the flavor.... none of the guilt!

Submitted by TAT2MOM

Carbs: 0g | Fat: 3.3g | Fiber: 0g | Protein: 19.7g | Calories: 114.1
Cruciferous Crunch Salad
Very Good 4.9/5
(7 ratings)

I love broccoli crunch salad, but have loathed the 400 calories per cup of some of my favorites. I've tried multiple times unsuccessfully to create a healthier version that still tastes like my favorite and that helps me enjoy eating these cruciferous powerhouses without the payback. I think I have finally got it.

Kudos to LIBRARYCAT for the initial recipe I found on Sparkrecipes that led me in the right direction. I still wanted something with less calories and sugars. . .and a bigger portion.

Have fun!


Carbs: 9.9g | Fat: 3.5g | Fiber: 1.3g | Protein: 3.1g | Calories: 65.4
Very Good 4.3/5
(3 ratings)

All vegetables in a very yummy soup. It can be used as a vegetable side dish if you drain all the juice out of it.

Submitted by CHERIE55

Carbs: 16.8g | Fat: 0.5g | Fiber: 6.2g | Protein: 3.5g | Calories: 76.4
Very Good 4.7/5
(3 ratings)

Yummy gingerbread oatmeal for the holidays! Feel free to lessen the amount of spices for a milder flavour, or even use Torani sugar-free ginerbread syrup instead for no extra calories and all the good gingerbread flavour.

*Modified from a recipe I once read, which used molasses, sugar, and whole milk, for my personal low-cal sugar-free dietary desires.

Submitted by COFFEE_QUEEN

Carbs: 23g | Fat: 2.2g | Fiber: 3.9g | Protein: 4.4g | Calories: 110.1
Very Good 4.7/5
(16 ratings)

This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.
From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.

Submitted by STEPFANIER

Carbs: 14.3g | Fat: 0.7g | Fiber: 2.7g | Protein: 3.1g | Calories: 74.1
Good 3.8/5
(17 ratings)

Picadillo is a traditional beef taco filling that makes a terrific complement to potatoes, beans, and/or rice. Think of it as a cute little burrito.
We've simplified the recipe to create a healthy E2 version.

From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.

Submitted by STEPFANIER

Carbs: 54.9g | Fat: 7.6g | Fiber: 13.5g | Protein: 19.4g | Calories: 336.3
Very Good 4.7/5
(3 ratings)

Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness.
The department also sponsored an awards presentation at which we received a little red wagon, a healthy low-fat cookbook, a salad spinner, and fifty dollars to use for a future healthy wagon.
This wrap also makes an excellent dinner.

From THE ENGINE 2 DIET by Rip Esselstyn. Copyright (c) 2009 by Rip Esselstyn. Used by permission of Grand Central Publishing. All rights reserved.

Submitted by STEPFANIER

Carbs: 83g | Fat: 16g | Fiber: 21g | Protein: 25.1g | Calories: 542.8
(no ratings)

If you put a little less filling on each wrapper, calories are going to be less or can have more stickers

Submitted by MAGUITA74

Carbs: 4.4g | Fat: 2.1g | Fiber: 0.2g | Protein: 2.7g | Calories: 48.4
(no ratings)

Smoothie from Montel Williams Show

Submitted by LILT-REX

Carbs: 17.6g | Fat: 0.4g | Fiber: 2.7g | Protein: 1.5g | Calories: 71.4
(no ratings)

Adapted from a Betty Crocker recipe both for nutritional content and personal taste. The original recipe equaled 255 calories and 17 grams of fat. My changes have nearly halved that.


Carbs: 11.6g | Fat: 8g | Fiber: 0g | Protein: 15.8g | Calories: 181.1
(no ratings)

This is a great mexican dish for those who are craving fatty, bad for you food, minus the guilt trip.

Yogurt instead of sour cream, and good for you salmon are key factors!

Carbs: 7.8g | Fat: 6.3g | Fiber: 1.6g | Protein: 19.6g | Calories: 165.1
(no ratings)


Carbs: 6.3g | Fat: 7g | Fiber: 1.4g | Protein: 24.5g | Calories: 183.3
Very Good 4.0/5
(1 rating)


Carbs: 7.5g | Fat: 15.2g | Fiber: 0g | Protein: 23.8g | Calories: 268.7
(no ratings)

Submitted by BROOKLYNN2407

Carbs: 38.4g | Fat: 13.3g | Fiber: 3.7g | Protein: 27.9g | Calories: 387.6
Red Hot Fusilli
Very Good 4.2/5
(177 ratings)

Cookbook creator says: sub shrimp or other protein for chicken

Carbs: 30.2g | Fat: 6.3g | Fiber: 2g | Protein: 33.3g | Calories: 311.7
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