Fish is a great source of Omega 3 and protein. You should try and eat at least 3 servings of oily fish a week.

Blue Eye fish has approximately 250mg of Omega 3 Fatty Acids per 60g serve.

Omega 3 helps with brain function, pain management, depression reduction, protection from heart conditions and strokes and a reduction of prostrate, colon and breast cancer.

Here is a great grilled fish recipe for under 200 calories per serve.

Ingredients

200g Blue Eye Fillet
200g Gai Lan (Chinese Kale)

Dressing

2 cm piece Fresh Ginger
1 clove Garlic
1 tbsp Water
1 tbsp Tamari

Method

1. Coarsely chopped the Gai Lan, crush the garlic and grate the ginger.

2. Cook fish in lightly oiled frying pan until cooked through

3. While the fish is cooking steam the Gai Lan until tender.

4. Place the dressing ingredients in a airtight container and shake.

5. Lay the Gai Lan on the serving dish and place the fish on top.

6. Drizzle the dressing over the fish.

And voila a great low fat and low carb Grilled Fish Recipe for you!

Per Serve: 198 Calories / 1.7g Total Fat / 41.2g Protein

For more fantastic recipes you NEED a copy of Dr Phil’s Ultimate Weight Loss Solution cookbook. It’ll make eating well a WHOLE lot easier! Click the link below for more info:

Teriyaki Chicken is a favourite across the world and is a great addition to any dinner meal!

Team the delicious chicken with your favourite green veges and you’ve got a great and healthy meal.

Read on to get this great Teriyaki Chicken recipe

Ingredients

2 Chicken Breasts
1 cup chopped Broccoli
1 cup chopped Bok Choy
1 cup snowpeas

Teriyaki Marinade:
- 1 tablespoon sugar
- 1 tablespoon Mirin
- 2 tablespoons soy sauce
- 1 tablespoon sweet chilli sauce

Method

1. Mix the marinade ingredients together and pour into a bowl.

2. Add the sliced chicken breast to the bowl and mix so each piece is coated. Leave for 1 hour.

3. Put veges into a microwave safe container with 2cms water and microwave for 5-8 mins.

4. Add 2 teaspoons of olive oil to a frying pan and brown the chicken on either side until cooked through.

5. Pour the extra marinade onto the pan and saute until the sauce thickens.

6. Layer the cooked veges onto 4 plates and place the cooked chicken on top.

For more easy and delicious weight loss recipes you HAVE to grab a copy of the Weight Watchers favourite recipes. Click the link below for more info!

This is a yummy dessert and only 156 calories per serve!

Try this Jenny Craig recipe to impress your guests or just treat yourself.

Read on for this delicious Passoinfruit Bavarois dessert

Ingredients

2 Tins Passionfruit in Syrup
300g Silken Tofu
600ml Buttermilk
1 tbsp Caster Sugar
1 tsp Natural Vanilla Extract
6 tsp Powdered Gelatine
3/4 Passionfruit Pulp
250g Strawberries (hulled & cut in half)

Method

1. Sieve the passionfruit pulp into a small bowl (push through if necessary)

2. Throw out the seeds and pour the syrup into a blender.

3. Add the buttermilk, sugar and vanilla and blend for 90 secs. Leave in there.

4. Pour 1/3 cup of water into a heatproof bowl and sprinkle evenly with gelatine.

5. Stand the bowl in a saucepan of very hot water and stir until the gelatine has dissolved and the mixture is smooth. Allow to cool slightly.

6. Place 8 dariole moulds in a baking dish. Add the gelatine to the blender and mix for 1 minute. Pour into the moulds, cover with plastic wrap and chill overnight.

7. When you’re ready to serve run a knife around the edge of the mould and dip the bases in very hot water for 2 secs.

8. Turn each onto a plate and spoon the passionfruit pulp and strawberry halves around them.

Per Serve: 156 Calories, 12.3g Protein, 4.3g Fat

For more amazing recipes like this one. Click the link below to grab the Weight Watchers All Time Favourites cookbook.

Source: Jenny Craig Healthy Living For Life (2007) Page 157

I’ve talked before about the benefits of lentils and beans in your diet. They are known as the ULTIMATE weight loss food!

Read on to get this great Homestyle Lentil Soup recipe

Ingredients

2 cups Brown Lentils
1 Capsicum
1 Carrot
1 Onion
3 Garlic Cloves
1 cup Salt-Reduced Tomato Paste
1 Chicken Stock Cube
1 Bay Leaf
1/4 tsp Ground Cumin
1/4 tsp Ground Coriander
1 pinch of Paprika
3 tbsp chopped Parsley

Method

1. Finely chop the capsicum, carrot, onion and garlic cloves

2. Put the lentils in a large saucepan and cover with water. Bring to the boil and drain immediately.

3. Put 2 litres of water in the saucepan, add lentils and all other ingredients except parsley.

4. Bring to the boil then reduce the heat, cover and simmer for 1 1/2 hours.

5. Stir occasionally and add extra water if needed.

6. Season to taste with ground pepper and serve with a sprinkle of parsley.

Per Serve: 341 Calories, 25.6g Protein, 2.2g Fat.

For more amazing recipes like this one. Click the link below and grab a copy of the Weight Watchers All Time Favourites cookbook – its a goodie!!

Source: Jenny Craig Healthy Living For Life. 2007. Page 90

Try this Jenny Craig recipe at your next dinner dinner party and reap the praise!

This Chicken & Noodles stirfry with a twist will no doubt be a huge hit.

Read on for this yummy recipe

Ingredients

600g Boneless Skinless Chicken Breast
400g Thin Egg Noodles
1 1/5 cups Snow Peas (trimmed, sliced diagonal)
2 cups Bean Sprouts (trimmed)
2 Celery Stalks
2 Handfuls of Mint

Honey Lime Dressing

1 Tbsp Honey
3 Tbsp Light Soy Sauce
Grated Zest & Juice of 1 Lime
2 Red Asian Shallots (finely chopped)
1 tsp grated Ginger
1 small Red Chilli (finely chopped)

Method

1. Put the chicken breasts in a saucepan and add enough water to cover. Gently poach the chicken for 10 minutes or until cooked through. Drain the water and leave to cool. Once cooled shred the chicken.

2. Combine all the honey lime dressing ingredients in a small bowl.

3. Put the noodles in a heat proof bowl, cover with boiling water and leave for 1 minute to soften. Drain the water and rinse with cold water. Cut the noodles into short lengths and place in a large serving bowl.

4. Blanch the snow peas in boiling water for 1 minute and then rinse with cold water.

5. Add the chicken and snow peas to the noodles. Add the remaining ingredients and pour over the dressing.

6. Toss well and serve!

Per Serve: 443 Calories, 39.5 Protein, 9.2g Fat

For more amazing recipes like this one. Click the link below and grab a copy of the Weight Watchers All Time Favourites cookbook – its a goodie!!

Source: Jenny Craig Healthy Living For Life. 2007. Page 90.

Jenny Craig is a weight loss program used by thousands of people around the world.

With celeb clients including Queen Latifah, Kirsty Alley and Fergie this household name is a great diet program based on portion control, activity and a healthy mind.

I’ve put a post together with some of my favourite Jenny Craig recipes for you to try at home

Keep checking here as I add more recipes.

Chicken & Noodles with Honey Lime Dressing

This stirfry with a twist is a big hit whenever I serve it up. The dressing is divine!

Homestyle Lentil Soup

The yummy, hearty soup is great and stocked full of great weight loss veges.

Passionfruit Bavarois

It is hard to believe this delicious dessert has only 157 calories. It is sooooooooo yummy!

I told you about that Eat, Drink and Be Gorgeous book I read recently. .

I absolutely loved the book AND I found this great low (ish) calorie chocolate cake recipe and thought I’d share it with you.

Read on to get hold of this delicious low calorie, vegan chocolate cake recipe.

Ingredients

3 cups Flour
2 cups Sugar
6 tablespoons Cocoa
2 teaspoons Baking Soda
1 teaspoon Salt
3/4 cup Vegetable Oil
2 tablespoons vinegar
2 teaspoons vanilla
2 cups Cold Water

Method

1. Mix the dry ingredients together in a large bowl

2. Add wet ingredients and stir until smooth

3. Bake at 350 degrees Fahrenheit for 30 minutes

4. Pour mixture into either one loaf pan or two layers of 9 inch round cake.

Lemon Glaze Icing

Combine 2 tablespoons confectioner’s sugar with 2 teaspoons lemon juice. Whisk and drizzle over the cake.

Per 1 inch slice: 275 calories and 9.6g fat

Yummmm!

Obviously this should be kept for a treat but enjoy

To grab your own copy of Eat, Drink & Be Gorgeous click the link below:

Here’s a recipe I’ve put together that’s been a big hit both for lunch or a light dinner.

This chicken stirfry recipe is delicious and SUPER easy to make.

Read on to get in on this great weight loss recipe Read more

Yum yum yum yum yum was how I’d describe my breakfast today!

I was feeling creative so whipped out the blender and just went for it hehe

Read on to get my healthy smoothie recipe

Ingredients

200 mls Pomegrante Juice
1/2 Cup Mixed Frozen Berries
1/2 Cup Low Fat Natural Yoghurt
1 tbsp Chocolate Protein Powder
Big Scoop Ice

Chuck it all in the blender and blend until smooth.

I loooooooooooooooooooooooveeeeeeeeddddddd it!

If you like your smoothie runny don’t add quite as much ice.

We have heaps of other weight loss recipes on the site so have a snoop!

Enjoy

This one caught my eye as I was flicking through a health mag a few months ago. I decided to try it and OH MY GOSH it is really, truly delicious!

Many people straight away associate salads with the word bland – but they don’t have to be!

This weight loss recipe is so yummy and colourful that you won’t even realise you’re eating something super healthy!

Ingredients

2 Chicken Breast Fillets (about 500g total)
Low Fat Cooking Oil Spray
2 tablespoons Cajun Seasoning
2 medium sized Yellow Capsicums (deseeded thinly sliced)
1 medium ripe Avocade (halved, destoned and thinly sliced)
2 egg Tomatoes (sliced into thin wedges)
40g Baby Spinach Leaves
1/3 bunch flat-leaf Parsley
1/2 cup Low Fat Natural Yoghurt
1/4 cup Extra Light Sour Cream
1/4 cup Lemon Juice (fresh)
2 teaspoons Minced Garlic

Method

1. Pre heat a char-grill on medium to high heat.

2. Spray chicken with low fat cooking oil, sprinkle with cajun seasoning to lightly coat.

3. Grill chicken for approximately 4 minutes on either side (or until brown and cooked through). Transfer chicken to a plate and cover with foil.

4. Combine salad ingredients (all the remaining veges) in a large bowl. Divide salad among 4 bowls.

5. Whisk yoghurt, sour cream, lemon juice and garlic in a jug until combined.

6. Cut chicken into 1cm thick slices. Arrange over the salad and drizzle with the dressing.

PER SERVE = Energy: 1727kJ. Protein: 33.3g. Total Fat: 25.8g. Carbs: 8.5g

Not only does it look great but it gives you a real flavour hit!

Source: Australian Healthy Food Guide. April 2008: Page 77