This breaded chicken delight is adapted from the traditional chicken français recipe that features butter, lemon, white wine, whole eggs, and white flour for dredging. We've substituted ghee, chicken broth, egg whites, and ground oat bran to lower the calories as well as the glycemic index. So, you can enjoy this traditional French dish with zero guilt. The key to perfectly cooked chicken is pounding all the breasts to the same thickness. You can use that tip anytime. xxoo

This is a carnivore's salad with turkey bacon and chicken breast kicking up the protein content, plus a little touch of feta and egg if you account for the calories. Delicious. ;)

Garlic and shallots combine with delightfully collapsed cherry tomatoes to give these seared scallops rich flavor topped with herby goodness. Pair with a large portion of your favorite veggies - broccoli, cauliflower, cabbage - or shirataki noodles.

This high-protein, creamy Greek soup whisks you away to Athens with every lemony-Dill mouthful. The unique ingredient combo brings protein from chicken and eggs together with a garlicky citrus broth, paired with PCOS-friendly Shiratki rice for fullness and satisfaction. Goodbye hunger! Kaliméra satisfaction!

A nice light mild-flavored white fish brings the wholesomeness to healthy eating. Add the pizazz of Mediterranean-inspired flavors like olives, oil, and peppers and find a relaxing yet enlivening dinner dish. Easy to make and bake. Enjoy!

If you grew up on tunafish you may be missing the tangy zip of mayo in your tuna. Full of calories, it's not the first item on any fit lady's diet plan. Tzatziki takes its place in flavor and delight in this simple cold recipe that's paired with Shirataki rice for extra bulk. One bowl-full and you'll sleep like a baby.

When you're craving greens on greens to fill your stomach and give your gut some roughage, this is your breakfast. You'll feed your budding biceps in the process and enjoy a filling, frittata-licious breakfast that's fast to make and will fill you until early afternoon.

This is not your typical single-serve frittata. This Bombay baby will feed you for 3 mornings and it works fine to pack the leftovers up and reheat every morning. Accented with scallions, garam masala, turmeric, and feta, you will love this exotic start to your day.

This gorgeous green shrimp dish is a cinch to make with a food processor or blender and oven. Pair with a green salad for extreme green goodness. Bon Appétit!

Looking for that last little bump of protein before bed or wanting to get ahead during the day. Here's a 20-spot for you. Or 40, if you double it. Tuna is tough to eat plain. But with some tomatoes for juiciness and jalapeños for interest, this little snack will take you there and put a smile on your burning face. ;)

This 'health-i-fied' wok rice dish features Shirataki noodles also known as knojac. The intention is to cook over high, hot heat to attain a smoky flavor. No matter how you cook it, fresh tomatoes and basil, veggies, coconut oil, and Tamari, give you a flavorful, filling side.

When you feel like a smaller sized dinner that doesn't skimp on taste, this chicken is your man. And if you have the calories to spare, double your serving. It's lemony, herby, tomatoey with oat bran coating the chicken to give it a real parmesan feel. Delicious!

Our Spicy Sesame Noodles with Chicken and Peanuts have a healthy serving of red pepper flakes but don't actually come across the palate as very spicy, but more savory. The warm toasted flavors and gentle peanut crunch deliver a wholesome, mild flavor that lends itself to larger fork-fulls so don't eat too fast. ;) A treat meal to nurture both your taste buds and your lean muscle mass. Enjoy!

Simple and light, this herby lemon-scented chicken soup goes straight into your bones to soothe you through and through. Add more shirataki rice or noodles to make it hearty, or leave it out altogether for a more broth-like variety.

With only 4 ingredients, this is an extremely simple breakfast. The incredibly high protein content sets you up for success, especially if you know lunch or dinner will be lower in protein. Not to mention it's outstandingly delicious.

Salmon on the pan is a simple delight. Higher than fat than many recommended proteins, it delivers satisfaction and fullness. Pair it with 450 grams of any veggie or a big salad. We like it topped with rosemary and capers.

One of our test kitchen cooks adapted this recipe from her family London Broil recipe. Instead of brown sugar or honey, we go with erythritol 'brown sugar.' The rest is the same. :) Make it the night before and flip the London Broil around lunchtime the next day so both sides are flavored. It broils up in a snap! Be careful not to overcook. London Broil should have a cool pink center, sliced thin.

This recipe directs to cook on a grill, but you can also do it on a stovetop or under the broiler. But for those summer days where hotdogs and hamburgers are on the menu, here's a gorgeous grilled chicken alternative that will make your plate the envy of the meal.

This fish tastes rich like comfort food with the ghee and chicken broth combination. Thyme and lemon gives it depth. Nothing like delicious and healthy in the same dish.

Our single-serving frittatas are fast to make and versatile to have hot or cold. This Italian-inspired version gives you a punch of tomato and Parmesan. Not the worst way to start your day. Pair it with a little breakfast salad for a perfect meal.

We have nothing against chicken legs and thighs. They aren't 'bad' for you. They just have a few more calories, a bit more fat, and a bit less protein. This recipe works just fine on chicken breasts too. The Dijon mustard, shallots, garlic, and oat bran make a delicious crunchy coating. Yum! This is a recipe we find ourselves coming back to again and again.

If you love horseradish, you'll love this recipe. If you don't love horseradish, you may still love this recipe. Dijon mustard stands up to the horseradish making it a note in the flavor vs. the starring act. Give it a go. The erythritol 'brown sugar' tones down the savoury notes. It. Is. Good.

Pair this tasty shrimp and chile dish with a large serving of veggies for date night extraordinaire. Even if you're the only one attending. 

There's no denying that fish and seafood provides a tasty way to get your protein. But dressing it up in the pan can get a bit tiresome. We present this lovely soup from Brazil for a change. The light coconut milk makes this a treat day food. But the towering protein count makes this an uber-healthful indulgence.

The processed onion provides a fresh texture and flavor for the peppers and seafood to bloom. The end flavor is mild and warming. Perfect for fall and winter. Spice it up with hot sauce if desired.

A thick-cut, bone-in pork chop can be a masterful thing of beauty when cooked just right. Think of it as steak when you're cooking on the stove top and don't be afraid to serve it at medium or just a little below. You'll be delighted with it's tender juiciness. This recipe features the familiar pork chop flavors of lemon and capers. Pair with shirataki noodles and the vegetable of your choice for company-worthy dining. Fast, easy, delicious.

This simple, soy or Tamari-based marinade summons the flavor powers of Dijon, ginger, and a sprinking of erythritol sweetness to deliver a tasty steak variation. Our picture doesn't do justice to the loveliness of flavors. Marinate overnight or at least a couple hours for best results.

Not all cuts of beef are created equal, it's true. Filet offers a leaner source of beef protein, and it's a delicious reprieve from chicken and fish. 

The sauce cooks up thick giving you mouthfuls of guilt-free, flavor-packed deliciousness. A great chicken dish when you're just a little tired of eating chicken. Serve with a large serving of veggies.

We made and re-made this recipe 3-4x to get it right. Finally, we arrived at this version which is as equally healthy as it is interesting to eat. For garlic-lovers, it's tops.

This recipe is relatively simple and packs a punch of flavor to the tune of pickled thanks to the capers, herby thanks to the rosemary, and savory thanks to the shallots. A cinch to pull together and devour.

This chicken breast dinner has minimal ingredients and maximum taste. Easy to serve with shirataki rice or noodles and a side salad or vegetable dish. Quick and protein-packed!

You can marinate this chicken up to 24 hours before baking, but even just 2 hours will give it enough pizazz to be brilliant. We love recipes that combine red onions and fruit. Something magic happens when they're roasted together. And not every recipe in our library calls for a mortar and pestle because, to be honest, most of us didn't have one. But for about 15 bucks you can be pulverizing herbs and seeds into glorious rubs for meat. So use it if you got it. Otherwise just crush on a cutting board with a can or utensil as always. 

Spinach and egg whites are two of our favorite breakfast ingredients. They are elevated with just a sprinkling of feta. This omelet is fast and protein-packed. Enjoy!

We typically pack our snacks full of protein which is wonderful. But it does dial up the calories. If you're eating high-calorie meals you may need a light snack to stay within your deficit. Enter Vanilla Buttermilk Panna Cotta with berries. We put it through the test kitchen 3x to get the consistency just right. Just set and creamy. 

This Italian pork chop dinner is quick to whip up, but it will seem like it took you a lot longer. As with any pork, not overcooking is key, so keep an eye on your meat. The mix of zest, lemon, rosemary, and pepper flakes excites. Great dish for guests and even better as leftovers. Just warm until sizzling in a pan. Ciao!

This Asian twist on meatloaf is such a welcome one. Who doesn't like pork dumplings?!? And to enjoy that flavor with none of the guilt while significantly amping up your protein intake -- priceless. It is an added cuteness that these meatloaves are single servings. Bake them up in bulk. These go well with shirataki noodles if you're jonesing for something carb-like. Alternatively, any vegetable will be a nice counter. 

Beef broth cuts down on the ghee needed to replace the tablespoons of butter normally featured in a Steak au Poivre recipe. But we keep the buttery flavor. As it is "Steak with Pepper," there is the addition of Sichuan pepper to the typical black pepper. But if you don't have it, you will still be delighted with simple cracked black pepper. The psyllium husk takes the place of cornstarch to keep your fat-free yogurt from separating. But it's just optics. This one's a winner!

When you're feeling like an eggy, cheesy, savory breakfast, this broccoli frittata has got your back. It's best made with fresh broccoli to avoid too much water. But if frozen is what you have, just cover the frittata with a lid and drain from time to time. Fat-free feta delivers on richness without too many calories. 

This cod dish is deceptively healthy. Because every bite is accompanied by the rich herb and garlic cream sauce. This one is a good choice when entertaining or cooking for the family.

Santa Fe eggs give you a flavorful protein and veggie start to the day. The serving is big, but the calories are low, so there's plenty of room for a coffee or additional healthy side to start your day.