becoming my dream

Ice coffee (10cals)

• 2 tbsp skim milk (10 cals)
• OR
• 1 plastic container of half and half (mini moos) (10 cals)
• 6 ice cubes (0 cals)
• 1 cup strong coffee(0)
• 1 tbsp instant coffee powder (0)

• mix instant coffee powder into the hot coffee and stir well
  
• cool coffee in freezer 10-15 min
  
• place ice in blender and use ice crush (or high speed) setting until ice is in small peices
• add milk and sweetner (splenda is the best) blend for a second or two
• add coffee and then blend on high speed until smooth (high speed makes it all whipped and yummy)
  

breakfast

low cal omelet:

• 2 egg whites-30 calories
• calorie free cooking spray
• 1/4 cup of onions-13 calories
  
• 1/2 cup raw spinach-5 calories
• 1 slice of turkey-23 calories
• 1/2 raw tomatoe-13 calories
• 1/2 cup raw mushrooms-10

• sautee veggies of your choice using the no calorie cooking spray
• coat pan with cooking spray, pour the egg whites into pan
• add filling(s) of your choice (i don't recomend using more than 2 or 3 with 2 egg whites)   
  

                        
lunch/dinner

cauliflower "mashed potatoes" (35-70cals)

• 2 cups cauliflower (approx 25 cals each cup)
• 2 pastic containers of half and half from coffee places (approx 10 cals each)
• cal free cooking spray
• salt, pepper or garlic salt to taste

• boil the cauliflower in a few inches of water until tender
• drain well!!!
• place in blender with half and half and a spray or two of the cooking spray (to replace butter)
• blend until almost smooth

creamy chicken and stars soup (95 cals)

• 1 container campbells soup at hand chicken and stars (70 cals)
• 1 cup cauliflower (approx 25 cals each cup)
• 1/2-1 cup water
• cal free cooking spray
• salt, pepper or garlic salt to taste

• cook and blend caulifower as though you were making the "mashed potatoes" from above just ommit the cream
• place mashed potatoes and add water and stir well
• add soup at hand stir well
• simmer on medium heat for 5 to ten minutes then enjoy your low cal, filling meal!
  
• try doing 1/2 cup of cauliflower and chop up 1/2 cup broccoli and add to soup (don't blend)

chicken and mushrooms w/broccoli (150-190cals)

• 1 great value brand precooked grilled chick breast 110
• 1 cup sliced button mushrooms 20
• 2/3 cup frozen broccoli 20 (or if i can afford it, 2 cups is 60 cals)
• 2 tbsp walden farms calorie free balsamic vinegrette
  
• calorie free cooking spray
  

• microwave chicken for 30 seconds or until thawed enough to slice; cut into thin strips. clean mushrooms
• spray a pan and sautee mushrooms, chicken and balsamic vinegrette until chicken is hot (also try adding onion powder and garlic salt)
• slice broccoli and sautee in cooking spray until warm (great with garlic powder)

veggie soup (1 serving):

• 1 bullion cube 5-15 calories
• 1/2 cup frozen broccoli 15 calories
• 1/2 cup sliced carrot 25 calories
• 1 cup celery: 0 calories (it's an actual negative calorie food but if you want to be strict, 5 cals)
• 1/2 cup onion: 20 calories

• fill a pan with about 2-3 cups of water and add bullion cube
  
• try to add carrots first especially if they're frozen, the longer they simmer, the creamier the soup will seem
• slice or tear brocoli into small peices if it's frozen you'll definately need a knife
• next dice and add the celery and onion
• allow the soup to boil for about an hour, stir and add salt to taste

tuna salad sandwich (or salad)

• 1/2 can tuna in water approx 80 calories
• 2/3 tbsp miracle whip free 10 calories
• 1 cup celery 0
• 1 or 2 cups lettuce (2 for salad, 1/2 for sandwich)
• 2 slices light bread 35-45 calories each
  
• or
• 1 low carb/low fat wrap 50 calories
  

• chop celery into small piecs
• combine tuna, miracle whipp and celery in bowl
• serve over salad or as a sandwich
  

turkey sandwich (not really a recipe so much as a suggstion)

• 2 slices of turkey 20-60 calories (check packaging)
• 2/3 tbs miracle whip free 10 calories
• 1 slice fat free american 35 calories
• 2 slices light bread 35-45 calories each
  
• 1 cup lettuce 5 calories

• this makes an awesome sandwich for as little as a hundred and forty calories and especially when paired with a salad is a really filling meal!
  

snacks/desserts

whipped cream sundae (1 serving):

• 3 tbs light whipped cream
• 1tbs (or less to taste) sugar free chocolate syrup

• top whipped cream with syrup and freeze for an hour or so
• each "sundae" is about 30-45 calories depending on the ingredients
  

caramelized splenda (perfect replacement for hard candy):

• 3-4 packets of splenda
• calorie free cooking spray

• spray a microwaveable bowl or cup with cooking spray and pour in splenda.
• microwave for around 30-45 seconds, checking on it about every 5 or ten seconds.  
• note: once it starts melting it'll all caramelize fast.
  

                these have no calories!!

cellery broth (5-15cals)

• 1 bullion cube 5-15 cals
• 1 cup sliced sliced cellery
• 2 cups water
• onion and garlic powder to taste
  

• boil cellery in water with bullion and any additional, calorie free seasoning on hand
• salt to taste
  

          this makes a great filler or even a snack to keep you full and ward off cravings

frozen margararita (0-100cals)

• 2 tbsp lime juice (0 cals)
• 1/2 cup fresca (0 cals)
• 1 cup diet sprite, diet 7 up or if you some caffeine diet mountain dew
• 6 ice cubes (0 cals)
• 1 shot tequila (approx 100 cals) optional

• place ice and lime juicet in blender and use ice crush (or high speed) setting until ice is in small peices
• add soda and blend a little bit to mix
• try adding a sprinkle of strawberry crystal light for strawberry margarita

easy smoothie (100 cals)

• 1 container light and fit yogurt any flavor (60 cals)
• 1/3 banana (approx 35 cals)
• sprinkle of crystal light any flavor (approx 5 cals)
• 6 ice cubes

• place ice and crystal light in blender and use ice crush (or high speed) setting until ice is in small peices
• if crystal light is still powdery add 1/4 cup water and blend
• add yougurt and banana and blend until smooth
  

here are some combintations that i like:

• strawberry or rasberry yogurt + strawberry banana crystal light + banana
  
• vanilla yogurt + strawberry banana crystal light + banana
• vanilla yogurt + no sugar added fudgesicle + 1/2 cup of strong coffee