Mediterranean Chicken Wrap

This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs and is a simple and quick lean lunch. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine. This one is a favorite!

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Mediterranean Diet 101: A Diet That Can Cause Weight Loss


Well here I am again writing about healthy eating and what “diet” might be best. I have found through the years as a personal trainer with teaching, coaching, and consulting our in home personal training clients that there is no one specific diet that works for everyone. As I have said in the past use a “diet” as a stepping stone or a tool to use to change the way you see and feel about food. Use it to start a lifestyle change in your eating habits, that is the way to lose the weight you wish and dream of and keep it off!

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Creamed Spinach

creamed spinach

This is our interpretation of the classic steakhouse creamed spinach with only 108 calories. We have included it in the savory sides category as a selection for our Metabolic Jump Start Program. This side is known for its rich flavor and luxurious texture. Spinach is one of the healthiest foods on the planet because its loaded with beta-carotene, Vitamin C, plus two powerful antioxidants called lutein and zeaxanthin. Feel free to browse through all our 400 – 600 calorie dishes. Enjoy!

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Feta-Spinach Stuffed Salmon

Wow, what a refreshing light summer entree’ that can be served as a lean lunch or slimmer dinner. Please purchase wild caught salmon to make sure you receive the best quality salmon as possible. This incredible dish fits perfectly into our 400 – 600 calorie meal plan that allows you to add a savory side and still be under 600 calories.

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Spinach Feta Wrap


This nice little addition makes a great quick lunch or dinner dish. Heck even a great snack or a post workout meal. And of course fits perfectly into our 400 – 600 calorie meal plan for our Metabolic Jump Start Program. This version is higher in protein, higher in fiber (nearly double), lower in carbohydrates, lower in fat than the Starbucks version!

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