Healthy Recipes

Winter Cooking with Peak Wellness!

Winter Cooking with Peak Wellness!

Winter is a great time to get cozy in the […]

Vestibulum ante ipsum

Vestibulum ac diam sit amet quam vehicula elementum sed sit amet dui. Donec rutrum congue leo eget malesuada vestibulum.

TJ

Winter is a great time to get cozy in the kitchen and enjoy the warmth of comforting meals. With our days being shortened and the temperature outside gets colder, there is something remarkable about cooking up meals in your kitchen and filling your home with inviting aromas and nourish your soul. In this blog, we will explore different recipes for breakfast, lunch, dinner, snacks, and desserts that not only are delicious, but can become staples in your household for the winter months. Let’s grab an apron, and get to cooking healthy and comforting foods!

Breakfast

Start your morning with these healthy and hearty meals to get the day going!

Chocolate Cherry Shake

  • 1 packet Peak Wellness Dark Chocolate Protein Shake
  • ¼ tsp. cherry extract
  • 8-10 oz. cold water
  1. Combine all ingredients in a blender bottle and shake until well mixed. Enjoy!

Serves: 1           Ready In: 3 Minutes

Meal Exchange: 1 Meal Replacement

 

Caramel Eggnog

  • 1 packet Peak Wellness Chocolate Salted Caramel Protein Shake
  • 6 oz. water
  • 1 Tbsp. calorie-free sweetener
  • ¼ tsp. vanilla extract
  • 2 eggs
  • 1 Tbsp. fat-free whipped topping
  • Optional: sugar-free caramel syrup
  1. Mix Chocolate Salted Caramel shake with 6 oz. water and set aside.
  2. In a medium sauce pan over low heat, beat eggs and add sweetener.
  3. Slowly stir shake mix into egg mixture. Heat for 10-15 minutes. Do not boil.
  4. Remove from heat and stir in vanilla extract. Refrigerate until completely cooled (about 2 hours).
  5. Serve chilled, and top with fat-free whipped topping and drizzle with sugar-free caramel syrup. Enjoy!

Serves: 1           Ready In: 2 Hours

Meal Exchange: 1 Meal Replacement, 2 oz. Lean Protein, 2 Flex Foods

 

Chocolate Chip Cookie Dough Oatmeal

  • 1 packet Peak Wellness Oatmeal of choice
  • 1 packet Peak Wellness Vanilla Protein Shake
  • 1 Tbsp. dark chocolate baking chips
  • 1½ oz. water
  1. Empty contents of Vanilla shake in small mixing bowl. Add 1½ oz. water, mix and chill in fridge for 15 minutes.
  2. Remove shake mixture from fridge and add chocolate chips and form into bite-sized balls.
  3. Prepare oatmeal as directed on the packet.
  4. Once ready, add the shake balls on top of the oatmeal as toppings. Enjoy!

Serves: 1           Ready In: 20 Minutes

Meal Exchange: 2 Meal Replacements, 1 Fat, 2 Flex Foods

 

Chocolate Banana Oatmeal

  • 1 packet Peak Wellness Oatmeal of choice
  • 1 packet Peak Wellness Chocolate Protein Shake
  • Banana – 2 inches
  • 4 oz. water
  • Optional: 1 Tbsp. dark chocolate baking chips
  1. Prepare oatmeal as instructed on the packet.
  2. Empty contents of Chocolate shake into small bowl and mix with 4 oz. water.
  3. Add shake mixture to cooked oatmeal.
  4. Slice banana into coin shape and top oatmeal.
  5. For added chocolate flavor, top with 1 Tbsp. dark chocolate chips.

Serves: 1           Ready In: 10 Minutes

Meal Exchange: 2 Meal Replacements, ½ Fruit (1 Fat, 2 Flex Foods)

 

Turkey & Veggie Frittata

  • 1 cup egg whites
  • 4 oz. very lean protein of choice (turkey, turkey bacon, sausage, ham, etc.)
  • 2 cups spinach, chopped
  • ¼ cup onion, minced
  • ½ cup mushrooms, chopped
  • ½ cup shredded cheese (low moisture mozzarella)
  • 1 cup unsweetened almond milk
  • 1 tsp. minced garlic
  • Seasonings to taste (salt, pepper, garlic powder, paprika, cayenne, etc.)
  1. Preheat oven to 350°F.
  2. In a medium bowl, add all of the ingredients and mix well. Add in choice of seasonings to taste.
  3. Grease a pie pan with zero calorie cooking spray and pour in mixture.
  4. Bake for 40 minutes. Serve and enjoy!

Serves: 2           Ready In: 50 Minutes

Meal Exchange (per serving): 4 oz. Very Lean Protein, 1½ Cups Vegetables, 1 Fat, 1 Flex Food

 

Breakfast Burrito

  • 1 packet Peak Wellness Homestyle Pancakes
  • ½ cup water
  • 1 egg
  • 1 turkey sausage link
  • ½ cup onions – chopped
  • ¾ cup mushrooms – chopped
  • ¾ cup bell peppers – chopped
  • ¾ oz. shredded cheese
  • Salt & pepper to taste
  • ¼ cup salsa
  1. In a small mixing bowl, combine Pancake mix with ½ cup water and seasonings. Mixture should be a crepe-like consistency (a bit watery).
  2. Heat a medium non-stick skillet on low-medium heat. Add ¼ cup batter mixture and swirl skillet to cover the bottom of skillet. Cook for 2-3 minutes. Use rubber spatula to flip wrap and cook for 1 more minute. Set aside.
  3. Chop sausage link into tiny pieces, and whisk egg until scrambled.
  4. In the same skillet, add in whisked egg, chopped sausage and chopped vegetables and cook thoroughly.
  5. Assemble burrito with egg mixture. Top with cheese, wrap and enjoy!
  6. Additionally, you can add salsa into the burrito, or put it on the side as a dip for your burrito.

Serves: 1           Ready In: 15 Minutes

Meal Exchange: 1 Meal Replacement, 2 oz. Lean Protein, 2 Cups Vegetables, 1 Fat, 1 Flex Food

Lunch

These lunch meals contain nutrient-rich ingredients such as lean proteins, fresh veggies, and healthy fats to fuel your mind and body throughout the whole day!

Fiesta Tomato Soup

  • 1 packet Peak Wellness Cheesy Fiesta Pasta
  • ¼ cup tomato sauce
  • ¼ cup stewed tomatoes
  • ½ cup low sodium chicken broth
  • ¼ cup onions, chopped
  • ¼ cup mushrooms, chopped
  • ½ cup bell peppers (green, yellow, red, or orange), chopped
  • ½ cup spinach, chopped
  • ¼ cup green chilies, diced
  • ¼ cup celery, diced
  • 1 tsp. Worcestershire sauce
  1. Prepare vegetables and sauté in a frying pan with Worcestershire sauce.
  2. In a mixing bowl, combine tomato sauce, stewed tomatoes and chicken broth.
  3. Prepare Cheesy Fiesta Pasta as directed.
  4. Combine vegetables, sauce and pasta. Heat to desired temperature. Enjoy!

Serves: 1           Ready In: 20-25 Minutes

Meal Exchange: 1 Meal Replacement, 2 Cups Vegetables, 1 Flex Food

 

Sloppy Joe with Bun

  • Bun Ingredients
    • 1 packet Peak Wellness Homestyle Pancakes
    • 1 Tbsp. water
    • 1 egg
    • 1 tsp. baking powder
    • Seasoning to taste (salt, pepper, etc.)
  • Sloppy Joe Ingredients
    • 1 packet Peak Wellness Vegetarian Sloppy Joe
    • ¼ cup onion, minced
    • ¼ cup bell peppers, chopped
    • ¼ cup spinach, chopped
    • ¼ cup mushrooms, chopped
    • 1 Tbsp. minced garlic
    • 1 Tbsp. Worcestershire sauce
    • 2 slices of low-fat cheese
  1. Preheat over to 400°F.
  2. Combine Homestyle Pancake mix, water, egg, baking powder and seasoning. Mix well.
  3. Divide mixture into 4 portions on a baking sheet lined with parchment paper. Bake for 5 minutes. Makes 2 full buns.
  4. In a medium-sized skillet over medium heat, add onion, bell peppers, spinach, mushrooms, garlic, Worcestershire sauce and ¼cup water. Cover and let simmer until tender.
  5. Prepare Sloppy Joe mix as instructed on the package. Once prepared, mix in with vegetables.
  6. Assemble half of the sloppy joe mix on a bun with a slice of cheese and enjoy!

Serves: 2           Ready In: 15 Minutes

Meal Exchange (per serving): 1 Meal Replacement, ½ Cup Vegetables, 1 Fat

 

Mini Chicken Pot Pies

  • 1 packet Peak Wellness Homestyle Pancakes
  • 1 packet Peak Wellness Creamy Chicken Soup
  • 4 oz. + 2 Tbsp. water
  • 1 cauliflower head
  • 1 cup vegetable mixture (your choice: onion, peppers, broccoli, etc.)
  • Seasoning to taste
  • Optional: add jalapeños and chilis to your veggie mix. Add chili powder and paprika to your crust to take it to the next level!
  1. Preheat over to 375°F.
  2. Separate cauliflower head. Pulse in blender until you get a “riced” consistency.
  3. Cook until tender.
  4. In a medium-sized bowl, empty content of Chicken Soup mix and add 4 oz. cold water. Stir until combined.
  5. Add 1 cup riced cauliflower and chopped vegetables, and mix together.
  6. Pour equal amounts into a greased muffin tin (makes 3 mini pies).
  7. In a separate bowl, combine Homestyle Pancake mix and seasonings with 2 Tbsp. water. Spread over top of chicken and cauliflower mix.
  8. Cook in oven for 5-10 minutes, or until the pancake mixture is nicely browned and cooked. Enjoy!

Serves: 1           Ready In: 20 Minutes

Meal Exchange: 2 Meal Replacements, 2 Cups Vegetables

 

Roasted Butternut Squash Salad

  • 2 Tbsp. G Hughes Sugar Free Balsamic Vinaigrette
  • ¼ cup rhubarb, diced
  • 1 Tbsp. calorie-free sweetener
  • ¼ cup butternut squash, cubed
  • 2 cups leafy green mix (kale, spinach, romaine)
  • 8 almonds, sliced
  1. Preheat oven to 400°F.
  2. In a mixing bowl, mix calorie-free sweetener with rhubarb.
  3. Place cubed butternut squash and diced rhubarb on a greased baking sheet and bake for 30 minutes, or until tender.
  4. Mix almonds and leafy green selection, then add butternut squash and rhubarb. Top with Sugar Free Balsamic Vinaigrette. Enjoy!

Serves: 1           Ready In: 30 Minutes

Meal Exchange: 2½ Cups Vegetables, 2 Fats, 1 Flex Food

 

Beef Stew with Mashed Cauliflower

  • 1 Peak Wellness Vegetable Stew with Beef
  • 2 cups cauliflower
  • Seasoning to taste
  1. Separate cauliflower head and boil until tender. Drain thoroughly (use a towel and squeeze the water out).
  2. In a medium-sized bowl, mash cauliflower and season as desired.
  3. Prepare Vegetable Stew with Beef as directed.
  4. Serve beef stew over mashed cauliflower. Enjoy!

Serves: 1           Ready In: 20 Minutes

Meal Exchange: 1 Bar, 2 Cups Vegetables

Dinner

These easy to prepare healthy dinner recipes are packed with flavor and nutrients, and are perfect for fueling the body after a busy day!

Meatloaf

  • 1 package Peak Wellness Double Bites Cheddar Cheese
  • ½ cup Rao’s Marinara, or any sugar-free marinara sauce
  • 4 oz. ground turkey
  • 1 cup vegetable mix – onion, bell peppers (green, red, yellow, and orange), celery, spinach and mushrooms, finely diced using food processor
  • 1 Tbsp. parmesan cheese
  • 1 tsp. Worcestershire sauce
  • 1 egg
  • Seasoning to taste
  1. Preheat oven to 425°F.
  2. Crush the Double Bites Cheddar Cheese chips into breadcrumb consistency.
  3. In a large bowl, mix ground turkey with diced vegetables, parmesan cheese, cheddar chips, Worcestershire sauce, egg and seasoning.
  4. Add mixture to a small loaf pan and cover with marinara sauce.
  5. Cook in the over for an hour. Serve and enjoy!

Serves: 1           Ready In: 1 Hour

Meal Exchange: 1 Bar, 5 oz. Very Lean Protein, 2 Cups Vegetables, 2 Fats

 

Parmesan Chicken

  • 1 package Peak Wellness Double Bites Cheddar Cheese
  • 1 cup Rao’s Marinara, or any sugar-free marinara sauce
  • 1 cup zucchini noodles
  • 4 oz. chicken breast
  • 1 egg white
  • ¼ cup onion, chopped
  • ¼ cup mushroom, chopped
  • 1 Tbsp. minced garlic
  • ½ cup low fat mozzarella cheese
  • 1 tsp. Worcestershire sauce
  • Seasoning to taste
  1. Preheat oven to 425°F.
  2. Crush the Double Bites Cheddar Cheese chips into breadcrumb consistency.
  3. Slice chicken breast horizontally, creating to flat chicken breasts.
  4. Coat each breast in egg white, then coat with crushed Cheddar Cheese chips.
  5. Place chicken on a greased baking sheet and spray the top of the chicken with cooking spray. Bake for 20 minutes, or until chicken is cooked thoroughly. Add mozzarella cheese and bake for an additional 5 minutes, or until the cheese is melted.
  6. While chicken is cooking, sauté vegetables with Worcestershire sauce and minimal seasonings.
  7. Prepare zucchini noodles according to instructions.
  8. Plate noodles and top with sautéed vegetables, heated marinara sauce and chicken. Serve and enjoy!

Serves: 2           Ready In: 30 Minutes

Meal Exchange (per serving): ½ Bar, 4 oz. Very Lean Protein, 2 Cups Vegetables, 2 Fats

 

Salmon Patty

  • 1 package Peak Wellness Tasty Bites Party Mix
  • 3 oz. salmon
  • 1 egg white
  • 1 Tbsp. onion, chopped
  • ½ green pepper, chopped
  • Handful of spinach, finely chopped
  • 1 Tbsp. parmesan cheese
  • Seasonings to taste
  1. Preheat oven to 375°F.
  2. Finely chop salmon and mix all ingredients in a small bowl.
  3. Form mixture into a patty.
  4. Spray both sides of salmon patty with non-stick spray and place on baking sheet.
  5. Bake for 30 minutes, flipping halfway through. Serve and enjoy!
  6. Optional: serve over your favorite greens or vegetables for a light, nutritious dinner!

Serves: 1           Ready In: 40 Minutes

Meal Exchange: 1 Bar, 3 oz. Very Lean Protein, 2 Cups Vegetables, 1 Fat

 

Peanut Chicken

  • 1 Tbsp. powdered peanut butter
  • 4 oz. chicken breast
  • 2 Tbsp. water
  • 2 cups cauliflower, riced
  • ½ cup red bell pepper, diced
  • ½ cup mushrooms, chopped
  • 1 Tbsp. oyster sauce
  • Seasoning to taste
  1. Preheat oven to 425°F.
  2. Slice chicken into bite-sized cubes and bake for 20 minutes.
  3. While chicken is cooking, mix peanut butter powder with water to make into a peanut butter consistency.
  4. In a medium-high heat, sauté vegetables with oyster sauce and seasonings.
  5. Once chicken is done, add in the cooked chicken and peanut butter mixture and continue to cook for a few minutes.
  6. Serve over cauliflower rice and enjoy!

Serves: 1           Ready In: 20 Minutes

Meal Exchange: 4 oz. Very Lean Protein, 3 Cups Vegetables, 2 Flex Foods

 

Jalapeño Raspberry Shrimp

  • 2 Tbsp. jalapeño, chopped
  • ½ cup sugar-free raspberry jelly
  • 4-5 oz. of shrimp
  • 4 walnuts, chopped
  • Seasoning to taste
  1. Combine raspberry jelly and jalapeño in a small bowl. Mix well.
  2. In a medium greased skillet over medium heat, cook shrimp.
  3. Add raspberry and jalapeño mixture to shrimp. Sauté until cooked thoroughly. Add seasoning to taste.
  4. Top with walnuts and serve with vegetable of choice. Enjoy!
  5. Optional: serve with your favorite greens or vegetables. Add raspberries if your plan allows!

Serves: 1           Ready In: 10-15 Minutes

Meal Exchange: 4 oz. Very Lean Protein, 1 Fat, 1 Flex Food

 

Chicken Cabbage Rolls

  • 2 cups Rao’s Marinara, or any sugar-free marinara sauce
  • 10 green cabbage leaves
  • 4 cups water
  • 1 Tbsp. oil
  • 1 lb. chicken, cooked and shredded
  • 1 red bell pepper, chopped
  • 1 small onion, chopped
  • 1 jalapeño, seeded and chopped
  • 2 handfuls spinach, chopped
  • 1 cup shredded Monterey Jack Cheese
  • Fat-free sour cream
  1. Preheat oven to 350°F.
  2. In a large pot, boil water. Using tongs, dip each cabbage leaf in water for 30 seconds and place on a paper towel-lined plate to dry.
  3. In a large skillet over medium heat, heat oil. Add bell pepper, onion, jalapeño and garlic. Cook until soft – about 5 minutes.
  4. Add shredded chicken and 1 cup of  marinara sauce and let simmer for a couple of minutes.
  5. Place ¼ cup of chicken mixture into the center of each cabbage leaf. Fold cabbage leaf and roll into a cylinder. Place in baking dish.
  6. Pour 1 cup of marinara sauce over cabbage rolls, top with cheese and bake for 30 minutes. Garnish with sour cream. Serve and enjoy!

Serves: 5           Ready In: 50 Minutes

Meal Exchange (per serving): 4 oz. Very Lean Protein, 2 Cups Vegetables, 2 Fats, 1 Flex Food

 

Baked Chicken Dinner

  • 1 packet Peak Wellness Creamy Chicken Soup
  • 4 oz. chicken breast
  • ½ cauliflower head
  • 6-8 asparagus spears
  • 4 oz. water
  • Seasoning to taste
  1. Preheat oven to 350°F.
  2. Place chicken and asparagus on baking sheet. Season and bake for 45 minutes.
  3. Separate cauliflower head and steam for 30 minutes, or until tender. Mash down and use a hand mixer to whip cauliflower, drain excess water.
  4. In a small sauce pan, mix contents of Creamy Chicken Soup with 4 oz. water. Mix and heat until it comes to a boil. Remove from heat and let sit.
  5. Assemble chicken, asparagus and mashed cauliflower on plate. Top with gravy. Serve and enjoy!

Serves: 1           Ready In: 55 Minutes

Meal Exchange: 1 Meal Replacement, 4 oz. Very Lean Protein, 2 Cups Vegetables

 

Slow Cooked Vegetable Beef Soup

  • 16 oz. beef stew meat
  • 1 onion, diced
  • ½ cup carrot, chopped
  • ½ cup celery, chopped
  • 1 cup cabbage, chopped
  • 2 cups stewed tomatoes
  • 2 cups low sodium beef broth
  • Basil, parsley, garlic and chives to taste
  1. Sear stew meat in large skillet.
  2. Once browned, pour into a crock pot with all vegetables, spices and beef broth. Let cook on low for up to 8 hours.
  3. Serve and enjoy!

Serves: 4           Ready In: 8 Hours 15 Minutes

Meal Exchange (per serving): 4 oz. Lean Protein, 1 Cup Vegetables

Snacks

Discover a variety of healthy snack recipes that are great to keep your energy levels up and satisfy your cravings for any type of occasions!

Chili Cheese Fries

  • 1 packet Peak Wellness Vegetarian Chili with Beans
  • ½ cup sautéed vegetables – onion, peppers, mushrooms, celery, jalapeño and spinach
  • ½ cup butternut squash “zig zags” or jicama fries
  • 1 Tbsp. cheese of choice
  • 1 Tbsp. fat-free sour cream
  • Seasoning to taste
  1. Preheat oven to 425°F.
  2. Bake fries of choice for 15 minutes, or until soft and the edges are browned.
  3. Prepare chili as directed, add vegetables.
  4. Top fries with chili and seasoning. Add cheese and sour cream. Enjoy!

Serves: 1           Ready In: 20 Minutes

Meal Exchange: 1 Meal Replacement, 1 Cup Vegetables, 1 Fat, 1 Flex Food

 

Onion Rings

  • 1 packet Peak Wellness Homestyle Pancakes
  • 1 package Peak Wellness Tasty Bites Party Mix
  • ¼ cup egg whites
  • ¼ tsp. garlic powder
  • 1 onion
  • ½ Tbsp. buffalo sauce
  • 1 Tbsp. fat-free sour cream
  • ½ tsp. ranch dressing mix
  1. Preheat oven to 425°F.
  2. Cut onion into rings. Separate and pat dry with a towel.
  3. Put Homestyle Pancake mix, egg whites and crushed Tasty Bites Party Mix into separate bowls. Add garlic powder to crushed Tasty Bites Party Mix.
  4. Dip onion ring into the pancake mix, then into the egg white, then into the crushed chips. Coat as evenly as possible.
  5. Place on parchment-lined baking sheet and cook for 8 minutes or until golden brown.
  6. While onion rings bake, combine buffalo sauce, sour cream, and ranch dressing mix. Serve with onion rings and enjoy!

Serves: 2           Ready In: 15 Minutes

Meal Exchange (per serving): 1 Meal Replacement or 1 Bar, ½ Cup Vegetables, 1 Flex Food

 

Chips with Salsa and Guacamole

  • 1 package Peak Wellness Double Bites Cheddar Cheese
  • ½ cup salsa
  • Guacamole Ingredients
    • ½ cup avocados
    • ½ cup mixture of finely diced onions and chopped tomatoes
    • ½ jalapeño, seeded and chopped
    • ½ garlic clove, minced
    • ½ lime, squeezed
    • Pinch of sea salt
  1. Serve salsa with Cheddar Cheese chips and enjoy!
  2. Optional: With a pestle and mortar, or a food processor, combine all ingredients and mix well for a guacamole dip.

Serves: 1           Ready In: 5 Minutes

Meal Exchange: 1 Bar, 1 Flex Food (2 Fats, 1 Cup Vegetables)

 

Fried Carrots

  • 1 cup cut carrots (your choice of crinkle cut or batons)
  • Non-stick cooking spray
  • Seasoning to taste
  1. Coat medium skillet with non-stick cooking spray
  2. Cook carrots on medium heat until edges of carrot are golden brown.
  3. Add seasoning to taste. Enjoy!

Serves: 1           Ready In: 5 Minutes

Meal Exchange: 1 Cup Vegetables

 

Cheesy Dough Balls

  • 1 packet Peak Wellness Homestyle Pancakes
  • 1 cup Rao’s Marinara, or any sugar-free marinara sauce, for dipping
  • 1 tsp. baking powder
  • 1 egg
  • 1 Tbsp. water
  • 1 dash garlic powder
  • 1 dash Italian seasoning
  • 2 cheese sticks
  1. Preheat oven to 425°F.
  2. Cut cheese sticks into 12 bite-sized pieces and place each piece in a greased muffin pan.
  3. Prepare coating by coming pancake mix, baking powder, egg, water, garlic powder and Italian seasoning. Spoon over cheese. Bake fore 8 minutes.
  4. Serve with marinara sauce for dipping. Enjoy!

Serves: 1           Ready In: 12-15 Minutes

Meal Exchange: 1 Meal Replacement, 1 oz. Lean Protein, 3 Fats

Desserts

Do you have a sweet tooth? Or are you simply just craving some sweet desserts? These recipes will surely satisfy you without too much sugar!

Peanut Butter Cups

  • 1 packet Peak Wellness Dark Chocolate Protein Shake
  • 1 Tbsp. powdered peanut utter
  • 2 tsp. unsweetened almond milk
  • 2 oz. water
  1. In a small bowl, mix peanut butter powder with almond milk until think in consistency.
  2. In a separate bowl, mix Dark Chocolate shake with 2 oz. of water.
  3. Roll ¾ chocolate “dough” un palms until round. Press thumb into ball to form a bowl. Add peanut butter mixture inside chocolate bowl.
  4. Use the remaining chocolate dough to cover the peanut butter. Let chill in fridge until peanut butter cup sets. Enjoy!

Serves: 1           Ready In: 30 Minutes

Meal Exchange: 1 Meal Replacement, 1 Flex Food

 

Salted Nut Roll

  • 1 Peak Wellness Sweet & Salty Peanut Protein Bar
  • 1 Tbsp. fat-free whipped topping
  • 2 tsp. sugar-free caramel syrup
  1. Microwave unwrapped bar for 10 seconds.
  2. Place on wax paper and flatten with a rolling pin.
  3. Spread whipped topping on flattened bar and carefully roll.
  4. Drizzle with caramel syrup. Enjoy!

Serves: 1           Ready In: 5 Minutes

Meal Exchange: 1 Bar, 1 Flex Food

 

Peach Cobbler

  • 1 packet Peak Wellness Oatmeal with Apples & Cinnamon
  • 1 packet Peak Wellness Vanilla Protein Shake
  • 2 tsp. sugar-free peach flavored syrup
  • 6 oz. water
  1. Mix Vanilla shake with 3 oz. cold water. Chill for 15 minutes. Once set, mix in peach flavored syrup.
  2. Prepare oatmeal with 3 oz. water. Cook and let set 1-2 minutes. Combine shake mixture with oatmeal. Serve and enjoy!

Serves: 2           Ready In: 20 Minutes

Meal Exchange (per serving): 1 Meal Replacement, 1 Flex Food

 

Caramel Rolls

  • 1 packet Peak Wellness Homestyle Pancakes
  • 1 Tbsp. water
  • 1 tsp. baking powder
  • 1 egg
  • 2 tsp. cinnamon
  • 2 tsp. zero-calorie sweetener
  • Spray butter
  • Sugar-free caramel sauce
  • Optional: chopped walnuts
  1. Preheat oven to 325°F.
  2. In a small bowl, combine pancake mix, water, baking powder, egg, 1 tsp. cinnamon and 1 tsp. zero-calorie sweetener. In a well-greased baking pan, spread the mix lengthwise on the pan. Bake for 4 minutes.
  3. While baking, mix 1 tsp. cinnamon and 1 tsp.  zero-calorie sweetener together in a small dish. Once dough mixture has baked  for 4 minutes, remove from the over and spray with spray butter. Coat ¾ cinnamon and sugar mix, and bake for 2 additional minutes.
  4. Remove from oven and use a rubber spatula to carefully roll the dough. Bake fore 2 more minutes.
  5. Once finished, cut dough into inch-sized rolls. Spray butter spray over the tops and coat with remaining cinnamon and sugar mix.
  6. Optional: add chopped walnuts for extra crunch. Enjoy!

Serves: 1           Ready In: 12 Minutes

Meal Exchange: 1 Meal Replacement, 1 oz. Lean Protein, (1 Fat)

 

Banana Cream Pie

  • 1 packet Peak Wellness Cinnamon-O Cereal, crushed
  • 1 packet Peak Wellness Banana Crème Pudding 
  • 1 Tbsp. powdered peanut butter
  • 1 tsp. unsweetened almond milk
  • 1 Tbsp. fat-free whipped topping
  • 3 oz. water
  1. In a small bowl, combine peanut butter powder, almond milk and crushed cereal to make a crust.
  2. Pack crust into an individual-seized pie pan, or a small serving glass.
  3. Ina separate bowl, mix Banana Crème pudding with 3 oz. water and chill in the fridge to set.
  4. Once the pudding has set, pour over crust. Top with whipped topping and enjoy!

Serves: 1           Ready In: 20 Minutes

Meal Exchange: 2 Meal Replacements, 2 Flex Foods

 

Oatmeal Chocolate Chip Cookies

  • 1 packet Peak Wellness Maple & Brown Sugar Oatmeal
  • 1 Tbsp. dark chocolate chips
  • 1 egg
  • 1 tsp. baking powder
  • 1 Tbsp. water
  1. Preheat oven to 325°F.
  2. In a small bowl, combine oatmeal, egg, baking powder and water.
  3. Add the dark chocolate chips into the mixture.
  4. Drop cookies onto greased or parchment-lined cookie sheet.
  5. Bake for 7-10 minutes or until cookies are soft. Enjoy!

Serves: 1           Ready In: 15 Minutes

Meal Exchange: 1 Meal Replacement, 1 oz. Lean Protein, 1 Fat, 1 Flex Food

We hope you enjoy our Winter Cookbook! Let us know which recipes you’ve tried and share them with us on our Facebook page with the hashtag #PeakWellnessCooking!
Share this
Tweet this
Email this

Leave A Comment