The Easy Way to Eat Right!

November 21, 2017


Posted in Healthy, Holiday

Protein-Packed Healthy Holiday Hors d'oeuvres

Get the party started with these four must have healthy holiday party hors d'oeuvres! Your friends and family will be forever grateful if you serve or bring healthy appetizers at your next holiday party. Sure, we all like the usual eggnog and spinach artichoke dips, but the holidays are indulgent enough without the extra contribution. Offering healthy appetizer recipes will be a breath of fresh air during the holiday season. Protein on protein on protein!

Meatballs are easy to forget about, but always a welcomed addition. Whip up a batch of these sweet and tangy meatballs, serve on toothpicks for the perfect fun appetizer!

Turkey Cranberry Meatballs


  • 1 cup of barbecue sauce
  • 1 egg white
  • 1 (20 ounce) package extra lean ground turkey
  • 3 green onions, chopped small
  • 1 Tablespoon of reduced sodium soy sauce
  • 1/2 cup of dried cranberries (craisins)
  • salt and pepper to taste
  • nonstick cooking spray


  1. In a medium bowl place the egg white and beat lightly. Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.
  2. Mix well with a large spoon or your hands until well blended. Shape into 28 balls. Spray large nonstick skillet with nonstick cooking spray. Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.
  3. Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.
  4. Serve with toothpicks.

Nutrition (4 Meatballs):

  • Calories: 214  |  Protein: 16g  |  Carbs: 20g  |  Fat: 6g

CarbEssentials Healthy Holiday Hors d'oeuvres

Jalapeno Poppers


  • 1 bag Quest Cheddar & Sour Cream Protein Chips
  • 8 jalapeno peppers
  • 6 tablespoons low-fat cream cheese
  • 2 1/2 ounces sharp light cheddar cheese, shredded
  • 1/2 teaspoons garlic powder 
  • Pinch of salt & pepper 
  • 1 egg white, lightly whisked 
  • Nonstick cooking spray


  1. Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes.
  2. In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.
  3. Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.
  4. Spoon cheese mixture into each jalapeño half.
  5. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves.
  6. Dip each jalapeño half in egg white and coat with chips.
  7. Spray a large baking dish with cooking spray.
  8. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

Nutrition (2 Poppers):

  • Calories: 60  |  Protein: 7g  |  Net Carbs: 3g  |  Fat: 2g

Mediterranean Deviled Eggs 


  • 1 dozen large eggs
  • 1/2 cup Walden Farms Mayonnaise
  • 1 tsp dijon mustard
  • 1 tbsp capers, chopped
  • 1 tbsp kalamata olives, pitted & chopped
  • 1 tbsp sundried tomatoes, chopped
  • 1 tbsp olive oil
  • 2 tbsp fresh basil, minced
  • 1 tsp caper brine
  • salt & pepper to taste



  1. Place eggs in a medium saucepan and cover with water. Bring to a boil and cook for 5 minutes. Turn off the heat and let the eggs sit in the hot water for 15 minutes.
  2. Cool and peel under cold running water. Slice the eggs in half carefully, and remove the yolks. Add the yolks to a medium bowl and mash well with a fork.
  3. Meanwhile, in a magic bullet or small food processor, combine the mayonnaise, mustard, capers, olives, sundried tomatoes, olive oil, basil, and caper brine. Blend until mostly smooth.
  4. Fold the mayo mixture into the mashed egg yolks until smooth. Taste, and season with salt and pepper as desired. Pipe or spoon into the egg white halves. Serve cold or at room temperature.


Nutrition (2 Egg Halves):

  • Calories: 84  |  Protein: 6g  |  Carbs: 1g  |  Fat: 5.5g

Chicken Rumaki w/ Chili BBQ Sauce 


  • 2lb skinless boneless chicken breast
  • 6oz (13 slices) pastrami
  • 1/5 cup bbq sauce
  • 1 adobo chili pepper


  1. Put the bbq sauce in a pot a low heat. Add one adobo chili and stir occasionally.
  2. Dice the chicken breast so you have a dozen pieces.
  3. Wrap each piece of chicken with a slice of pastrami and seal with a toothpick
  4. Once the bbq sauce is warm, spoon over the middle of the raw rumaki.
  5. Pre-heat the oven to 375 degrees and cook uncovered for 45 minutes.
  6. Turn the broiler to low and cook for three minutes for an extra crispy texture.

Nutrition (1 piece):

  • Calories: 150  |  Protein: 26g  |  Carbs: 3g  |  Fat: 3g

Breast Cancer Awareness Month

The National Cancer Institute says that weight gain is a major risk factor for developing breast cancer. Gaining weight in adulthood appears to increase the risk of breast cancer before and after menopause. One large study found that women who gained about 20 pounds after age 18 had a 15% higher risk of breast cancer compared to women who gained little or no weight. Women who gained 55 pounds or more had a 45% high risk. It is important for both men and women to keep a healthy weight. Managing weight is a challenge for most people in the U.S. In Fact, according to the Centers for Disease Control and Prevention (CDC), about 69% of American adults are overweight.

6 Tricks To Avoid Treats

Halloween can be pretty darn tricky if you’re trying to stick to a diet plan. Regular sugary treats that you’d otherwise be able to resist shrink down to delectable, fun-size versions. Having just one certainly can’t be so bad, right? Most likely not, but the problem is, we normally don’t just have ONE. We tell ourselves one won’t hurt, then what happens is we have a few more until we look down and there is a pile of wrappers that is now equivalent to a king size candy bar.

1. Stick to your regularly scheduled Sneals®.

2. Buy your candy last minute.

3. Be the boring house on the block.

4. Take Control.

5. Limit mindless eating.

6. For those of you who do end up splurging–bounce back!

Burning Calories

The following shows how many minutes of various activities it would take a 160lb woman to burn off the calories consumed.

September 01, 2017


Posted in

Superfast kid-Friendly Recipes

Picky eaters and not enough time? Dinner doesn't need to be a battle against the clock and finicky taste buds. These Kid-Friendly Recipes will have a nutritious dinner they will all love on the table in less than 20 minutes. You'll find healthy versions of the dishes your children love without derailing your weight loss journey.

Chicken & Bean Burritos


  • 3/4 lb chicken breast tenders, cut into 1-inch pieces
  • 1/2 cup pre-chopped onion
  • 1 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • salt & peper to taste
  • 2 tsp canola oil
  • 1/2 cup low-sodium black beans, rinsed and drained
  • 1 tbps minced garlic
  • 2 (10-inch) flour tortillas
  • 1/4 cup shredded Monterey Jack cheese
  • Cooking spray
  • 1/2 cup pico de gallo
  • 1/4 cup low-fat sour cream

Lets Cook: Combine first 5 ingredients in a bowl; toss well. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally. Add beans and garlic; cook 2 minutes or until heated, stirring frequently. Divide chicken mixture evenly among tortillas. Top each burrito with 2 tablespoons cheese. Roll up each burrito. Heat a large skillet over medium-high heat. Coat both sides of burritos evenly with cooking spray. Place burritos in pan; cook 2 minutes on each side or until browned. Cut burritos in half. Top with pico de gallo and sour cream. *Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories: 287 |  Protein: 25g  |  Carbs: 25g  |  Fat: 8.5g  |  Fiber: 3g

Turkey & Swiss Sloppy Joes


  • 1 tbsp canola oil
  • 12 oz ground turkey breast
  • 2 cups thinly sliced kale
  • 1 cup chopped onion
  • 1 tbsp thyme
  • 1 teaspoon garlic powder
  • 4 oz pre-sliced mushrooms
  • 1 1/2 cups reduced-fat milk
  • 1 1/2 tbsp all-purpose flour
  • 3/4 cup shredded Swiss cheese
  • 4 whole-wheat buns
  • salt & pepper to taste

Lets Cook: Heat oil in a large nonstick skillet over medium-high. Add turkey; cook 6 minutes or until browned, stirring to crumble. Add kale, onion, thyme, garlic powder, and mushrooms; cook 6 minutes, stirring occasionally. Whisk together milk and flour. Add milk mixture to pan; bring to a boil. Reduce heat to medium-low, and simmer 5 minutes or until thickened. Remove pan from heat; stir in cheese, pepper, and salt. Spoon about 3/4 cup turkey mixture onto each bun. *Serving size: 1 Sandwich.

Calories: 400 |  Protein: 34g  |  Carbs: 36g  |  Fat: 5g  |  Fiber:8g

National Chocolate Chip Cookie Day

No Bake Chocolate Chip Cookie Dough


  • 4 (4-ounce) Mason jars
  • 1/3 cup zero-calorie sweetener
  • 1 1/2 tablespoons creamy cashew butter
  • 1 1/2 teaspoons butter extract
  • 1 teaspoon vanilla extract
  • 3 tablespoons coconut flour
  • 1 tablespoon almond flour
  • 1/2 teaspoon salt
  • 2 Scoops Quest Vanilla Milkshake Protein Powder
  • 2 Scoops Quest Multi-Purpose Mix Protein Powder
  • 1/2 cup water (plus 1-2 tablespoons, if needed)
  • 3 tablespoons sugar-free chocolate chips (28g)


  1. In a medium bowl, stir together sweetener, water, cashew butter, butter extract and vanilla extract.
  2. Add in both Quest Protein Powders, coconut flour, almond flour, and salt. Stir until a thick dough is formed. (If dough is too crumbly, add additional water.)
  3. Stir in chocolate chips.
  4. Divide dough between four 4-oz Mason jars, and serve.

Serving Size: One 4oz Mason jar

Calories: 200 | Protein:25g | Fat:7g | Net Carb:6g | Fiber:5g

August 01, 2017


Posted in 3 oz, chicken, Dinner, meat, salmon, single serving, steak

Single-Serving Recipes

Chili-Rubbed Steak & Pan Salsa


  • 3 oz of rib-eye steak
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon kosher salt, divided
  • 1/2 teaspoon extra-virgin olive oil
  • 1 plum tomatoes, diced
  • 1 tsp lime juice
  • 1 ½ tsp chopped fresh cilantro


  1. Sprinkle both sides of steak with chili powder and 1/8 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steak and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steak to a plate, cover with foil and let rest while you make the salsa.
  2. Add tomatoes, lime juice and the remaining 1/8 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steak. Serve the steak topped with the salsa.

Calories: 192 | Fat: 8g | Fiber: 1g | Carbs: 4g | Protein: 26g



Maple-Glazed Chicken Breast


  • 1 tablespoon pure maple syrup
  • 1 1/2 tsp reduced-sodium soy sauce
  • 1 teaspoon lemon juice
  • 1/2 clove garlic, minced
  • 1/2 teaspoon minced fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • 1 (3 ounce) boneless, skinless chicken breast


  1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
  2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
  3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Calories: 197 | Fat: 3g | Carbs: 15g | Protein: 26g



Smoky Mustard-Maple Salmon


  • 1 1/4 tsp whole-grain or Dijon mustard
  • 3/4 teaspoons pure maple syrup
  • Dash of smoked paprika or ground chipotle pepper
  • Dash of freshly ground pepper
  • Pinch of salt
  • 1 3-ounce skinless center-cut wild-caught salmon fillet


  1. Preheat oven to 450°F. Line a small baking sheet or baking pan with foil and coat with cooking spray.
  2. Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillet on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Calories: 148 | Fat: 4g | Carbs: 4g | Protein: 23g 

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Note: Some flavors may not be available in every size.