522 attack cal Recipes

whole wheat flour, baking powder, baking soda, salt, ground cinnamon, butter, room temperature, brown sugar, egg, carrot, finely grated, vanilla extract, whole grain oats, skim milk

sliced banana, fresh lemon juice, fresh pineapple or 1/4 cup water-packed pineapple, red seedless grapes, ham, cubed (95% fat-free is recommended), lo-cal sweet and sour dressing

turkey bacon , fried crisp and chopped, head lettuce, shredded, tomato, chopped or sliced, crouton, light mayonnaise, light sour cream, apple cider vinegar

skim milk, pumpkin pie spice, splenda sugar substitute, cocoa, ground ginger (optional), cayenne pepper (optional)

pasta, boiled , rinsed in cold water (i use fusilli), shrimp, cooked, thawed, ranch salad dressing, italian dressing, sweet green pepper, raw, chopped, white onion, raw, chopped, tomato, raw, diced, cucumber, raw, diced, parmesan cheese, fresh shredded, dill pickles, chopped

coffee, cooled or 2 shots espresso, skim milk, fat-free plain greek yogurt, fat-free chocolate syrup, ice, heavy cream, sugar

fat-free cream of mushroom soup, low-fat milk, parmesan cheese, garlic powder, mixed vegetables, cooked spaghetti, diced cooked chicken breasts

chicken breast tenders, whole egg, egg white, water, italian seasoned breadcrumbs, locatelli cheese, grated, fresh parsley, minced

strawberry, hulled and halved, orange juice, lemon diet soda

low fat cottage cheese, light sour cream, fresh parsley, chopped, garlic , monced, wine vinegar, soy sauce, low sodium (or use bragg), sweet onion, finely chopped, salt & pepper

low-fat plain yogurt, low-fat italian salad dressing, grated parmesan cheese, garlic, more to taste,minced

olive oil, onion, finely chopped, celery, diced, carrot, peeled & diced, garlic cloves, minced, chopped tomatoes, dried herbs (oregano, basil, margoram etc), vegetable stock cube, sugar, vegetarian sausages, green lentils (2x400g cans)

onions, thinly sliced, garlic, carrots, sliced, garlic, minced, tomatoes, undrained , lo-blend, red pepper powder, zucchini, thinly sliced, broccoli floret , defrosted, defrosted peas, raw broken spaghetti or 2 small potatoes, chunked, cabbage, grated (1large head ), zucchini, water, sodium-free chicken flavor instant bouillon, hot black pepper, basil leaves, spicy spaghetti seasoning, parsley flakes

nonfat strawberry-banana yogurt, skim milk, crushed ice, banana

smart balance light butter spread, worcestershire sauce, seasoning salt, garlic powder, onion powder, corn chex, rice chex, pretzel stick

zucchini, cut into 1/2 inch chunks, white mushrooms, sliced, garlic cloves, chopped, onions or 4 scallions, chopped, egg whites, salt, pepper, chili powder, cayenne pepper, garlic powder

egg whites, diced tomato, diced green pepper, diced mushroom, low-fat mexican cheese blend, mild salsa, pepper, ms. dash sodium-free seasoning (or generic equivalent)

chocolate , semisweet, water, egg whites, vanilla, sugar, flour , all-purpose, baking powder, salt, icing sugar