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The Comprehensive Approach To Personalized Weight Loss

Layer 8Crustless Kale Quiche

1
What You Need:

  • 1.5 cup frozen chopped kale
  • 1 egg
  • 1/2 cup egg whites
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • additional seasoning, if desired
  • pink salt, to taste
How to make it:

  1. Season kale with spices
  2. Steam seasoned kale
  3. Heat 2 tablespoons water in skillet over medium-high heat
  4. Place steamed kale in skillet
  5. Season eggs and whisk together in bowl
  6. Pour eggs over kale
  7. Place lid on skillet and cook until eggs are cooked through
  8. Slide off skillet and onto plate
  9. Sprinkle with pink salt

Calories: 180kcal | Carbohydrates: 11g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 164mg | Sodium: 303mg | Potassium: 752mg | Sugar: 1g | Vitamin A: 10278IU | Vitamin C: 121mg | Calcium: 175mg | Iron: 2mg

Servings: 1

 

Layer 8Kale Egg Salad

2
What You Need:

  • 5 oz kale
  • 5 oz chopped tomatoes
  • 2 whole hard-boiled eggs + 3 whites
  • 1-2 tbsp apple cider vinegar
  • pink salt, to taste
  • pepper, to taste
  • Stevia, to taste, optional
  • 1 tbsp crumbled bacon, optional (adjust calorie count)
How to make it:

  1. Remove egg yolks and place in small bowl
  2. Whisk in apple cider vinegar, pink salt, pepper, and Stevia, if desired
  3. Toss kale in dressing mixture
  4. Chop tomato and hard-boiled egg whites into bite sized pieces
  5. Place on top of bed of kale
  6. Season with additional pink salt and pepper
  7. Top with crumbled bacon, optional (adjust calorie count)

Calories: 223kcal | Carbohydrates: 19g | Protein: 18g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 327mg | Sodium: 382mg | Potassium: 1084mg | Fiber: 1g | Sugar: 4g | Vitamin A: 14802IU | Vitamin C: 183mg | Calcium: 306mg | Iron: 5mg

Servings: 1

 

Layer 8Cod Curry with Kale & Tomatoes

3
What You Need:

  • 5 oz cod
  • 6 oz kale
  • 6 oz grape tomatoes
  • 1 tbsp curry powder
  • 1/2-1 cup water
How to make it:

  1. Cook cod in NuWave, oven, or skillet
  2. Heat water in skillet over high heat
  3. Add kale to skillet and cover with lid for a few minutes. until kale is wilted
  4. Reduce heat to medium and stir in curry powder
  5. Add tomatoes, cover with lid and cook a few more minutes

Calories: 251kcal | Carbohydrates: 25g | Protein: 35g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 61mg | Sodium: 159mg | Potassium: 1921mg | Fiber: 4g | Sugar: 5g | Vitamin A: 18530IU | Vitamin C: 228.9mg | Calcium: 325mg | Iron: 5.4mg

Servings: 1

 

Layer 8Kale Apple Smoothie

4
What You Need:

  • 1 cup kale leaves only
  • 1 apple cored and sliced
  • 1 banana peeled and quartered
  • 1 tbsp chia seeds
  • 8.5 coconut water
  • 1 tbsp lemon juice
  • 1/2 cup ice
How to make it:

  1. Blend all ingredients together
  2. Pour into glasses

Calories: 147kcal | Carbohydrates: 32g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Sodium: 15mg | Potassium: 497mg | Fiber: 6g | Sugar: 17g | Vitamin A: 3434IU | Vitamin C: 52mg | Calcium: 94mg | Iron: 1mg

Servings: 2

 

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