Meals and Recipe Ideas

kj’s Start Your Day Right Shake

•1 cup frozen blueberries or strawberries
•1 cup low carb, fat free milk
•1/2 cup non-fat plain or sugar free yogurt
•I scoop vanilla whey protein powder
•1-2 T flaxseed meal (I use Bob’s Red Mill, available in most grocery and health food stores)
•1 tsp. cinnamon
•1/2 packet sugar sub (optional)

Blend all ingredients in blender. Makes 2-3 servings.

KJ’s Fabulous Fiber-Filled Muffins
This is an easy way to start off your day and be well on your way to getting at
least 25 grams of fiber in your daily diet.

In addition to the fiber, these muffins are low in fat and high in antioxidants,
complex carbohydrate and a splattering of nutrients.

I personally eat one of these for breakfast or snack almost everyday.


•1 small package Hodgson Mills Bran Muffin Mix
•1  large egg or 1/4 cup egg substitute
•1/2 cup non-fat skim milk or soy milk
•1 T black strap molasses
•2 T ground flax seed*
•1/2 cup fresh or defrosted frozen blueberries
•1/4 cup chopped walnuts or pecans (optional)

1.Heat oven to 400 F.
2.Spray muffin tin with non stick spray.
3.Pour muffin mix into a medium size bowl.
4.Add liquid ingredients and mix lightly.
5.Add blueberries and nuts.
6.Mix lightly again.
7.Scoop into muffin tin.
8.Bake for ~ 15 minutes. Do not overbake.
Makes 6 muffins with 6 grams fiber each.

Note, I sometimes use chopped apple or raisins instead of the blueberries.

* Store ground flax seed in tightly sealed plastic freezer bag in your freezer.


Chocolate Lover’s Hot Cocoa

2 tsp cocoa powder

1 packet Stevia

Dash cinnamon

¼ cup Fat Free Milk or soy milk


Mix dry ingredients at the bottom of a mug. Mix in 1 oz of boiling water. Stir to blend. Add ¼ cup Milk. Fill cup with boiling water. Stir and enjoy.

One mug has only 37 calories, 1 gram fat and 5 grams of carbohydrate & a healthy dose of antioxidants!