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🥗 3 Easy and Low-Calorie Recipes That Will Wow Your Family

Updated: Aug 24, 2023

The Truth Hurts: This Winter Junk Food Craving Needs to Stop and we Have Three Delicious Dishes to Begin With

Healthy Overnight Oats

In the past five days, our members have been following a low-calorie and healthy meal plan given to them by our award-winning Dietitian-Nutritionist, Maryann Gallucci, as part of the Ola Ka Ola Healthy Eating Week.

This meal plan included breakfast, lunch, dinner, and two snacks.
There were roughly 500 calories in each meal, and 150 calories in each snack.
The total daily calories were approximately 1,800.
The key was to select whole foods with minimal to no processing, and recipes that are really easy to follow.

We gathered for you three winning recipes that were our members' favorites. So, whether you're hosting friends for dinner, or wish to surprise the family with a delicious healthy breakfast, you'll need these great recipes that everyone will devour.

Healthy Overnight Oats & Some Topping Ideas!

This recipe is quite simple to prepare, and you'll always be grateful that you made the effort the previous day. You can always switch up the toppings to add variety and take advantage of whatever you have in the fridge. It will give you everything you need to start your day.


1/2 cup rolled oats
1/2 cup milk nonfat milk or unsweetened nut milk
1 tablespoon of plain greek yogurt
1 tablespoon of chia seeds or ground flax seeds
2 teaspoons of 100% organic maple syrup or honey
1/2 teaspoons ground cinnamon

Combine everything in a mason jar and refrigerate overnight.
When ready to eat top with one cup of strawberries, blueberries, or raspberries and 2 tbs of silvered almonds.

Other topping ideas:

For Apple Pie Oats;

1/2 tsp of cinnamon
1/8 tsp of nutmeg
1 spoonful of raisins
1 spoonful of chopped pecans
1/2 small chopped apple
1 tsp vanilla

For Almond Butter With Banana and Strawberries Oats:

1 to 2 tbsp of Justin's almond butter
sliced banana
sliced strawberries
1 tbsp of sliced almonds

For Blueberry Pie Oats:

1 tbsp no sugar added blueberry jam
one spoonful of vanilla greek yogurt
1/4 cup fresh or frozen blueberries
1 tbsp of closed almonds

Muffin-Tin Omelets With Feta & Peppers

This healthy and delicious dish was first introduced to our members on the 10-day Sugar-Free Challenge back in 2021. It's quite simple to prepare, and the greatest part is that you can store it in the refrigerator for up to 3 days (or longer in the freezer!) and simply take a muffin. You could always serve it with a green salad for a tasty lunch.


Cooking spray
2 tablespoons extra-virgin olive oil
¾ cup diced onion
¼ teaspoon salt, divided
1 medium red bell pepper, diced
1 tablespoon finely chopped fresh oregano
8 large eggs
¾ cup crumbled feta cheese
½ cup low-fat milk
½ teaspoon ground pepper
2 cups chopped fresh spinach
¼ cup sliced Kalamata olives


1. Preheat oven to 325 degrees F. Liberally coat a 12-cup muffin tin with cooking spray.
2. Heat oil in a large skillet over medium heat. Add onion and 1/8 teaspoon salt; cook, stirring, until starting to soften, about 3 minutes. Add bell pepper and oregano; cook, stirring, until the vegetables are tender and starting to brown, 4 to 5 minutes more. Remove from heat and let cool for 5 minutes.
3. Whisk eggs, feta, milk, pepper, and the remaining 1/8 teaspoon salt in a large bowl. Stir in spinach, olives, and vegetable mixture. Divide among the prepared muffin cups.
4. Bake until firm to the touch, about 25 minutes. Let stand for 5 minutes before removing it from the tin.

*Original recipe at


Green Veggie Bowl With Chicken & Lemon-Tahini Dressing

This dish is really easy to make, it contains superfoods to keep you feeling full for a long time. You can play with the greens that are currently in your fridge, choose a different protein, and even change the rice for quinoa. One thing's for sure - your family will keep asking for more.


¼ cup tahini
¼ cup cold water plus 2 tablespoons, divided
¼ cup lemon juice
½ teaspoon minced garlic plus 2 sliced garlic cloves, divided
¼ teaspoon ground cumin
½ teaspoon kosher salt, divided
1 cup green beans
1small broccoli crown
4 (4 ounces) chicken cutlets, trimmed
¼ teaspoon ground pepper
2 tablespoons extra-virgin olive oil, divided
½ large red onion, sliced
4 cups thinly sliced kale
2 cups cooked brown rice
¼ cup chopped fresh cilantro


1. Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin, and 1/4 teaspoon salt and whisk to combine. Set aside.
2. Trim green beans and cut them in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
3. Season chicken with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160 degrees F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
4. Wipe out the pan and add the remaining 1 tablespoon of oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons of water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.
5. Slice the chicken. S
6. To serve, divide the rice and vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.

*Original recipe at


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