Iced Coffee and Greek Yogurt

1 6oz fruit flavored greek yogurt
1 Tablespoon of chopped nuts (I used walnuts)
8 oz of Iced Coffee
1 teaspoon sweetener (agave nectar, maple syrup, etc.)
1/2 cup milk

Mix sweetener and milk into iced coffee.  Mix nuts into greek yogurt.  Stir and enjoy.


Game On Diet plan
Fist sized portion of fruit or carbohydrate = fruit in yogurt, milk
Palm sized portion of protein = greek yogurt
Thumb sized healthy fat = chopped nuts

Peanut Butter Coffee Green Smoothie

2 big handfuls of spinach
1/2 cup milk
1/2 cup iced coffee (sweetened with agave nectar)
1 frozen banana
1/2 cup plain nonfat greek yogurt
1/2 scoop protein powder (I used Pure Protein brand chocolate whey protein)
1 Tablespoon peanut butter
sprinkle of cinnamon
2 big ice cubes

Blend together until smooth, then enjoy.


Game On Diet plan
Fist sized portion of fruit or carbohydrate = milk and banana
Palm sized portion of protein = greek yogurt and protein powder
Thumb sized healthy fat = peanut butter
Fist sized portions of vegetables = spinach

Chocolate Strawberry Yogurt

1/2 cup plain nonfat greek yogurt
1/2 scoop protein powder (I used Pure Protein brand chocolate whey protein)
6 strawberries, diced (roughly 6, use more or less, depending on the size)
1 Tablespoon chopped pecans
drizzle of honey

Mix all together and enjoy with a spoon. For a real treat, put in the freezer for an hour before eating.

Game On Diet plan
Fist sized portion of fruit or carbohydrate = strawberries
Palm sized portion of protein = greek yogurt/protein powder
Thumb sized healthy fat = chopped pecans

Strawberry Banana Yogurt

1/2 cup plain nonfat greek yogurt
1/2 banana
3 strawberries, diced (roughly 3, use more or less, depending on the size)
1 Tablespoon chopped pecans
drizzle of honey

Mix all together and enjoy with a spoon. For a real treat, put in the freezer for an hour before eating.

Game On Diet plan
Fist sized portion of fruit or carbohydrate = banana/strawberries
Palm sized portion of protein = greek yogurt
Thumb sized healthy fat = chopped pecans

Green Smoothie

2 big handfuls of romaine lettuce (or spinach)
1/2 cup milk
1 frozen banana
1/2 cup plain nonfat greek yogurt
1/2 scoop protein powder (I used Pure Protein brand chocolate whey protein)
3 macadamia nuts (or any other kind of nut)
sprinkle of cinnamon
2 big ice cubes

Blend together until smooth, then enjoy.


Game On Diet plan
Fist sized portion of fruit or carbohydrate = milk and banana
Palm sized portion of protein = greek yogurt and protein powder
Thumb sized healthy fat = macadamia nuts
Fist sized portions of vegetables = romaine lettuce

Pumpkin Banana Yogurt

1/2 cup plain nonfat greek yogurt
1 banana
1 Tablespoon pumpkin butter
drizzle of honey

Mix all together and enjoy with a spoon.

Game On Diet plan
Fist sized portion of fruit or carbohydrate = banana
Palm sized portion of protein = greek yogurt
Thumb sized healthy fat = pumpkin butter

Veggified Breakfast Wrap

1 Flatout flatbread wrap
1 egg
1 slice of reduced fat cheese (I used provolone)
1 bell pepper diced (you could substitute or add other vegetables)
1 Tablespoon salsa
olive oil cooking spray
minced garlic
pepper

Coat frying pan with olive oil cooking spray and heat diced bell peppers until they begin to soften.  Add minced garlic if desired.  Move peppers to one side of the pan and add egg to the frying pan.  Shake a little bit of pepper on egg if desired.  Flip egg and place slice of cheese on top so that it melts while the egg finishes cooking.   Spread salsa on flatbread wrap, remove bell peppers from frying pan and spread on flatbread wrap.  Use the spatula to divide egg/cheese into 2 pieces and place both on flatbread wrap.  Roll-up carefully and enjoy.


Game On Diet plan
Fist sized portion of fruit or carbohydrate = flatbread wrap
Palm sized portion of protein = egg white and cheese
Thumb sized healthy fat = egg yolk and olive oil
Fist sized portions of vegetables = bell peppers

Banana Nut Breakfast Smoothie

1/2 cup milk
1/2 cup iced coffee
1 banana
1/2 cup plain nonfat greek yogurt
1/2 scoop protein powder (I used Pure Protein brand chocolate whey protein)
3 macadamia nuts
sprinkle of cinnamon
4 big ice cubes (If you use a frozen banana, you can omit the iced cubes)

Blend together until smooth, then enjoy.
The best way I have found to freeze bananas is to use ripe bananas, peel them and break into 2 or 3 pieces, place them in an individual ziploc baggie, then place the baggies inside a freezer bag.

Game On Diet plan
Fist sized portion of fruit or carbohydrate = milk and banana
Palm sized portion of protein = greek yogurt and protein powder
Thumb sized healthy fat = macadamia nuts

Hint of Pumpkin Smoothie

1/2 cup milk
1/2 cup frozen fruit
1/2 cup plain nonfat greek yogurt
1/2 scoop protein powder (I used Six Star brand chocolate whey protein)
1 Tablespoon pumpkin butter

Blend together until smooth, then enjoy. Sometimes I add 1/2 cup of iced coffee and a few iced cubes to add a caffeine kick.

Game On Diet plan
Fist sized portion of fruit or carbohydrate = milk and frozen fruit
Palm sized portion of protein = greek yogurt and protein powder
Thumb sized healthy fat = pumpkin butter

Cinnamon Apple Yogurt

1 apple cored and diced
3/4 cup (6 oz) nonfat plain greek yogurt (I prefer Chobani or Fage)
1 Tablespoon crushed walnuts (or any other nut)
drizzle of honey
sprinkle of cinnamon

Mix together and enjoy.  Most of the time I prepare this the night before and it's still very yummy the next day.

Game On Diet plan
Fist sized portion of fruit or carbohydrate = apple
Palm sized portion of protein = greek yogurt
Thumb sized healthy fat = nuts