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

Enjoy pizza! You really can when you take the time to make the crust low-GI with the use of grated cabbage, egg whites, and psyllium. This one is teenager-approved! Use pickles or capers to give it a delicious zing. It will soon be your favorite BBQ pizza.

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. ;)

This recipe is so darn good. Zucchini noodles and Shirataki noodles are okay separately, but when paired together, the texture and bulk is magical! You're filling up on zucchini goodness but you've got that pasta feeling thanks to the Shirataki. Add copious amounts of turkey bacon protein and this one's a winner for the hungriest lady.

People love to ask the question, 'Why don't French women get fat?' And the answer has been explained in many different ways, but we would sum it up in terms of cultural norms - how they eat, when they eat, what they eat, food quality, and how they behave when they've eaten too much. That's where this recipe comes from. We have it on decent authority that when many French women overindulge, they will take a weekend and eat, 'Magical Leek Broth,' to undo the damage. Is it true? Who knows. But it's tasty! While we wouldn't recommend a full weekend only eating leek broth, we do see the value in a light and gentle broth-based soup when you're feeling the need for something simple.

Add your choice of veggies, chicken, or fish if you desire, not to mention herbs or spice. There's value in simple staples. Dress it up as you like. But here's the basic simple soup because it's too culturally interesting to leave out.

Here's another recipe from our bikini competition friends. A chocolate and nut butter smoothie that filled 2 glasses when we first made it and filled us up completely. What is it about chocolate and nuts together, not to mention the love of a completely sweet breakfast from time to time. YUM!

Sweet potatoes and lean ground beef are the base for this delicious chili. Onions, peppers, fire-roasted tomatoes, cumin, chili, and garlic bring up the rear. Shared with us by a bikini challenge coach, this was fast one of our favorites. Dig in, girls!

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.

Fish tacos get our mouths watering, no matter the variety. You wouldn't think it's possible to make them PCOS-friendly, but with the right choice of low-GI tortilla and sensibility when it comes to toppings, they can easily be enjoyed as a treat day dish. Go for sprouted grain tortillas. If you can't get these, corn is preferable to flour as the sugars will break down slower in your blood stream. Fresh ingredients and low-fat yogurt in replacement of the sour cream will keep your fat content down. Also, traditional fish tacos have cabbage vs. lettuce and this will make your digestive system oh so happy!

We combine 4 amazing frittatas in one - Onion & Zucchini, Tomato, Greens & Garlic, and Peas, Herbs & Parmesan. Each recipe is altered just slightly to create a stackable frittata with a stunning presentation:

• Recipe for WTP Onion and Zucchini Frittata to Go, using 4 egg whites instead of 6 
• Recipe for WTP Tomato Frittata a Go Go, using 4 egg whites instead of 6 
• Recipe for WTP Take the Greens and Garlic Frittata and Go, using 4 egg whites instead of 6 
• Recipe  for WTP Frittata With Peas, Herbs and Parmesan, using 4 egg whites instead of 6

Prep time: 1 hour, plus at least 2 hours' refrigeration.

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!

Feta gives this baked shrimp a zip without too many calories added. The tomatoes add the veggie counter balance and textural high note. Garlic, oregano, and lemon make it a melody for your mouth. Take care not to overcook the shrimp and you're in business!

Beans, Seeds and Pulses are PCOS-friendly foods. That puts lentils right up at the top of our menu card. Enjoy this satisfying soup that fills the belly and heart with satisfaction. And have seconds! It's less than 300 calories per serving!

Whether you're looking for a leaner chili that ticks the spice and savory boxes or something cozy to sink into for the night, our white chicken chili is a favorite. Top with plain yogurt to cool the spice and cilantro for extra zing.

Season the Shirataki noodles in advance and cook the salmon. Then all you need to do when you're ready to eat is warm this up and top with your already chopped scallions, cucumbers, cabbage. Make your dressing in advance too for a quick few spoon fulls and as always, slice the avocados fresh because they are so delicate and like to brown when you turn your back. We could eat this dish every day for a week! So delicious and SO packed with veggies.

Pickled peppers is what we mean when the recipe says, 'hot pickled peppadew.' But any pickled (or non-pickled) peppers can stand in. Our braised chicken delivers the chicken with wonderful dark, leafy greens and a delightful Indian-inspired seasoning. To your muscles!

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.

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!

Coated with nutritional yeast & olive oil, tofu crisps up beautifully in your oven and is offset nicely both in taste and texture with lovely tomatoes and red onions laced with balsamic vinegar. Enjoy.

The combination of avocado, jalapeno, vinegar, and lime makes this sauce for your chicken absolutely pop! Chicken breast is so very good for you, but it's hard to eat over and over again without some clever sauces and seasonings. This one will make you smile.

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.

Yes. Sometimes cheese is allowed. The fat-free and lowfat varieties are 'sometimes' foods. Which means we don't have them every day. But life is short, so we do have them. This combo with shrimp and vegetables is topped with oat bran, which doesn't deliver a crunchy texture, but more tenderness and a grain that this dish is complemented by. We had it 4 days in a row and loved it every day.

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.

You're not exactly eating the rainbow with this salad, just the tastiest color. Enjoy everything green salad ingredients bring, most notably great taste.

The can of tuna packs a healthy protein punch and goes down with you loving every bite when combined with a myriad of varying textures and flavors. From the crisp crunch of the celery, to the zip of kalamata olives and the zing or lemon and Dijon. Your taste buds won't get bored.

The mix of lemon, shallots, garlic, and thyme make a perfect coating for chicken. Want a lighter lemon flavor? Cut the zest and juice a bit.

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.

Steak Diane is a classic recipe and the sauce is known for its buttery deliciousness. Here, clarified butter, or ghee brings the buttery taste without the buttery solids. Is it date night yet?

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.

Butter Chicken is arguably the west's favorite Indian dish. This version packs a whopping protein serving without anything to slow your fat-burning machine down. Enjoy these classic flavors.

From the tamarind paste to the fish sauce to the dried shrimp, this pad thai doesn't skimp on original flavors. Where it does skimp is on carbs, as our lovely Shirataki noodles make this delicious dish accessible to us all. Fresh and healthy.

Some are sensitive to soy. In that case, sub the protein of your choice. This dish is nice and light with the soft textures of tofu and Shirataki rice, the firmness of sugar snaps, and the tenderness of  toasted cashews. The mint and red pepper brighten. 

This is a most indulgent salmon dish. From the olives to the saffron to the almonds, capers, and currants. It may just get Sicily on your bucket travel list.

Beef, onions, carrots, and broth. This recipe serves 8. It's a bit higher-calorie than many of our dishes, so take care to watch your portion size. Perfect for those fall and winter months.

We adore recipes with fennel. It's such a super veggie. The combo with lentils is just right. There are herbs galore in this recipe. It is nothing, if not flavourful. Make a batch for the week. And if you like your turkey meatballs a bit tender, mix in a bit of oat bran. 

The flavor combinations for this Cinnamon Chicken is a bit unusual. Variety us the spice of life, right? Enjoy this unique cinnamon, lime, and garlic combo.

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. 

We are partial to a good rice bowl, especially if it doesn't contain rice! Cauliflower rice serves as the base for flakey salmon, broccolini, asparagus, and a host of delicious Asian flavors.

If fat-loss is your goal, find a cabbage dish you love, and eat it often. Cabbage is a dream vegetable in that it's low calorie so you can eat more of it! When your belly is full you aren't tempted to snack. You're more satisfied and satisfaction while eating healthful foods is what it's all about. 

Now that we've got the nutrition part out of the way, this recipe is really tasty. The peppers and savory flavorings lift our hero cabbage ingredient to a place of delight. Add in the varying textures of vegetables, tofu, and almonds -- you've got yourself a new favorite. We ate the same daily menu 4 days in a row and this cabbage dish was the one we looked forward to the most. Enjoy!

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. 

Simple grilled or pan-seared chicken breast is hard to beat. Fast, easy, and a delivery mechanism for tasty herbs and spices. Flex those chicken-fed muscles!

We love the combination of sweet and savory. Here you also get the combo of hot and cold, dry and juicy. In short, this salad is a family favorite. The sherry vinegar is a nice touch, but any vinegar will do just fine. 

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.

You get a great serving of veggies in the zucchini and onions that beautifully balance this frittata. Copious amounts of egg whites brings the protein serving up to 31 grams. So, you're well on your way to hitting your protein count for the day, in the most delicious way.

Super-fresh fish and vegetables makes this Asian dish an absolute delight. It may sound slightly complicated, but after you've made it once you'll see it simpler. The reward for your effort is absolutely delicious. Flavored 'rice,' hoisin-brushed salmon, roasted carrots and shiitakes, all sprinkled with toasted sesame seeds, green onions, and vinaigrette. You're welcome!

We were going for a slimmed down version of Caesar for this salad and ended up with a garden-fresh simple salad. The Parmesan is more an accent than a main ingredient. But there's enough to have you scraping the plate. Similarly the dressing is more akin to a subtly sweet vinaigrette that won't pucker your face. After 3 days eating it, we're still ready for our another serving. 

This chicken dish comes together pretty fast. We use fat-free, plain yogurt in place of sour cream, but the effect is the same - a creamy tasty texture that envelopes the chicken and keeps it moist while cooking. The chives, yogurt, and onion powder come together to bring the flavor while the panko provides a light crunch. What a tasty way to keep your muscles fed on your day off.

The fruit and erythritol bring a light sweetness and the lime juice and zest bring the zing. Mint and coriander bring notes of green, while pumpkin seeds drop in the crunch. Enjoy while the sun lingers.