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Spicy Shrimp Sushi Bowls

Ingredients 1/2 cup Brown Rice 8 oz Shrimp (large, peeled, deveined) 1 tbs Extra Virgin Olive Oil 1 tbs Mayonnaise 1/2 tsp Sriracha 1/2 tsp Tamari 1/2 Carrot (shredded) 1/2 Cucumber (sliced) 1/4 Avocado (cubed) Directions Cook the rice according to the package directions. Let the cooked rice cool slightly. Pat the shrimp really dry […]

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Strawberry Lime Popsicles 🍓

Ingredients 3 cups Strawberries (stems removed) 1 Lime (large, juiced) 2 tbs Maple Syrup 1 tbs Chia Seeds Directions Add all of the ingredients to a blender and blend until smooth. Pour into popsicle molds and freeze for five to six hours or until completely frozen. Enjoy! ✨ Looking for help with your menu planning? […]

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Spinach & Sweet Potato Frittata

Ingredients 1 tbs Extra Virgin Olive Oil 1 Sweet Potato (medium, peeled and cut into small cubes) 3 cups Baby Spinach (chopped) 8 Egg (whisked) Sea Salt & Black Pepper (to taste) 2 slices Gluten-Free Bread Directions Preheat the oven to 400ºF (204ºC). Heat the oil in a cast-iron skillet (or another oven-safe pan) over […]

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Carrot Cake Bites

Ingredients 1/2 cup Coconut Flour 1/2 cup Vanilla Protein Powder 1 tsp Cinnamon 1/4 tsp Nutmeg 1/4 tsp Sea Salt 1/4 cup Maple Syrup 1/2 tsp Vanilla Extract (alcohol-free) 1/4 cup Coconut Oil (melted) 3/4 cup Unsweetened Shredded Coconut (divided) 1 cup Grated Carrot Directions In a bowl, add the coconut flour, protein powder, cinnamon, […]

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Mango Shrimp Skewers

Ingredients 8 Barbecue Skewers (10-inch, wood, soaked) 1 lb Shrimp (peeled, deveined) 2 Mango (peeled and cubed) 1 tbs Avocado Oil 1/2 tsp Sea Salt 1 Lime (juiced) 2 tbs Cilantro (chopped) Directions Preheat oven to 450℉ (230℃) or preheat grill. Thread shrimp and mango evenly onto skewers. Brush shrimp skewers with oil and season […]

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Versatile Egg Cups

I already posted a similar recipe (Mini Frittatas with Spinach and Feta) but this one is more my style (so easy and versatile). Basically, if you ever have leftover veggies (raw, sauteed or roasted), throw them in your egg cups. I also like to add some extra greens, like spinach. Personally, I freeze my fresh […]

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Roasted Red Pepper Strips

If red peppers are on sale, I usually buy 6 peppers to make RRP (roasted red pepper strips). So simple… just slice into strips, toss with olive oil, garlic and salt and cook. That’s it. When done, they are like candy.I like to make a big batch and use them in a variety of dishes: […]

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White Bean & Lemon Kale Soup

Ingredients 3 cups Vegetable Broth2 Carrots (chopped)2 Leeks (white parts only, chopped fine)2 Garlic (cloves, minced)1/2 tsp Oregano1 1/2 tsp Thyme (dried)1 3/4 cups Cannellini Beans (drained, rinsed)3 cups Water4 cups Kale Leaves (stem removed, chopped)3 tbs Lemon JuiceSea Salt & Black Pepper (to taste)1/4 cup Fresh Parsley (chopped) Directions In a large pot over […]

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Balsamic Roasted Vegetables

Ingredients 4 Carrot (medium, peeled and chopped)1 Red Bell Pepper (chopped)2 cups Broccoli (cut into florets)1 cup Red Onion (chopped)2 tbs Balsamic Vinegar2 tsp Italian SeasoningSea Salt & Black Pepper (to taste) Directions Place the vegetables in a mixing bowl and drizzle with the balsamic vinegarand Italian seasoning. Season with sea salt and black pepper […]

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Mushroom & Kale Stuffed Sweet Potato

Ingredients 2 Sweet Potato (medium, pierced with a fork)1 tbs Extra Virgin Olive Oil1/2 Yellow Onion (chopped)1 cup Mushrooms (sliced)1 cup Kale Leaves (chopped)1 tbs Nutritional Yeast Directions Preheat the oven to 400ºF (204ºC) and place each sweet potato on a baking sheet. Bake for 40 to 45 minutes, or until cooked through. About 10 […]

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Betsys 7-Day Realistic Menu Plan
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As a Registered Dietitian with 20 years of experience, I'm excited to offer you My Realistic 7-Day Menu Plan. I've included my most popular meal and snack ideas in weight loss portions