Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms. Put the all spice, salt and pepper in. Pour the spaghetti sauce in. Serve over your favorite type of noodle.

4 boneless, skinless chicken breasts, slice in half and flattened
Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine, or put toothpicks through them. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices.

Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic. Arrange fish and zucchini in a single layer in a large pan. Drizzle with lemon juice. Broil on top rack for 5 minutes. Turn fish over, spread with mustard/garlic mixture. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers.

Serve. 6 servings

Arrange fish filets in a single layer in skillet.
Cover with tomatoes and liquid.
Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork.
Serve plain or over brown rice.

Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.

Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet. Add beef and chili powder and cook until beef is cooked near to the temperature you desire. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas. Top with salsa or fat-free sour cream if desired.

Sauté chicken breast and onions in some olive oil in a frying pan. Stir in tomatoes and chili beans. Cook uncovered for ten minutes. Sprinkle with low-fat shredded Cheddar cheese.

Mix potatoes, tuna, onions, salt, pepper and parsley. Shape into patties. Fry in olive oil until brown and heated on both sides.

Wild Blueberry Protein Smoothie
If you’re in the mood for a lighter, powerful protein smoothie, then wild blueberry might just hit the spot. For those who prefer other fruit, you can easily substitute most any frozen variety to your liking. To start, you’ll need a cup of frozen blueberries, a half-cup of water, a half cup of yogurt (vanilla is preferable, although you could use fruit-based yogurt if you prefer. You’ll want to start by combining the ingredients in a blender, then add a serving of your favorite protein (make sure that the protein’s flavor is compatible with the fruit taste.) You can also add a tablespoon of flax seed to provide important Omega-3s.

Chocolate Desert Smoothie
For those who have a craving for chocolate, but also need to pack some protein in their diet, the chocolate desert smoothie will help elevate your workout results to new heights. A dairy-based smoothie, the Chocolate flavor requires a cup of milk, a tablespoon of chocolate syrup and peanut butter (you can substitute almond butter or chocolate pudding, if you prefer), one small banana, whey protein and a cup of ice. Add the ingredients in a blender and allow them to mix until smooth.