1 Cup uncooked oatmeal (makes 2 cups cooked)
1 3/4 Cup water
1/2 Cup fat-free (”skim”) milk
1/4 Cup Atkins syrup (tastes good, no calories!)
Ground cinnamon
Protein shaker bottle
1) Bring water to boil over high heat.
2) Add uncooked oats and stir.
3) Reduce heat to medium and cook uncovered for 5 minutes, stirring occasionally. Adjust cooking time to get the [...]

1/4 cup olive oil
1/4 cup fresh chopped parsley
Juice from 2 large lemons
1 small onion, diced
1.5 Tbsp fresh minced garlic
1 Tbsp grated lemon peel
1 Tbsp fresh chopped thyme
Salt and fresh ground black pepper to taste
(3-6) 8-oz Boneless, skinless chicken breasts
- Mix first 8 ingredients in a small bowl.
- Wash the chicken breasts under cold water and [...]

.5 Tbsp olive oil
Juice from 1 medium lemon
2 Tbsp white wine
1 tspn thyme
1 tspn rosemary
5 cloves fresh garlic (chopped)
1/4 - 1/2 tspn red pepper
Salt and fresh ground black pepper to taste
(3) 8-oz Boneless, skinless chicken breasts
- Mix first 7 ingredients in a small bowl.
- Wash the chicken breasts under cold water and pat dry with [...]

60g chocolate Nitrean protein powder
3/4 cup raw oats
2 cups of ice-cold water
Crushed ice
Blend all ingredients in blender until smooth.
Nutritional Information per serving
Calories: 445
Fat: 6.5g
  Sat Fat: .75g
Carbohydrates: 44.5g
  Sugars: 1.5g
  Fiber: 6g
Protein: 55.5g

3 Tbsp reduced fat sour cream
1 Tbsp dijon mustard
1 Tbsp fresh dill (chopped)
3 cloves fresh garlic (chopped)
Juice from 1/2 medium lemon
1/8-1/4 tspn red pepper
Salt and fresh ground black pepper to taste
(2-4) 7oz. Atlantic salmon steaks
Preheat broiler.
Place first 6 ingredients in a small bowl. Mix well.
Wash salmon steaks and pat dry with paper towel.
Place salmon on [...]

2 7-oz salmon steaks
3 Cloves garlic
3/4 Cup cilantro leaves
2 Tablespoons olive oil
Juice from 1 small lime
Salt and fresh ground pepper to taste
1 large tomato, seeded and chopped
Preheat oven to 400 F
1) Put the garlic, cilantro, olive oil, lime juice, salt and pepper in a food processor or blender. Blend until creamy.
2) Spray baking sheet with [...]