Roybal Health

01/10/2024

30/09/2024

Beth is down 36 lbs on program! She is feeling amazing 👏🏻

29/09/2024

TURKEY BREAKFAST CASSEROLE

Serves 6
Per serving
1 Leaner protein
1 fat
2/3 vegetable serving
2 2/3 condiments
Ingredients:

• 18 oz cooked TURKEY (3 leaners)
• 2 cups (7.04 oz) cauliflower florets (4 greens)
• 1 1/2 cups (6 oz) low fat (1 to 1-1/2 g Fat per oz) cheddar cheese (mild or sharp) (1 leaner)
• 8 tbsp parmesan cheese, grated (8 condiments)
• 6 eggs (2 leans)
• 1 1/2 cups unsweetened almond milk (1 1/2 condiments)
• 2 tablespoons fresh chives, finely chopped (1/2 condiment)
• 1 packet Splenda or Stevia (1 condiment)
• 1 teaspoon soy sauce (1/3 condiment)
• 1/2 teaspoon garlic powder (1 condiment)
• 1/2 teaspoon onion powder (1 condiment)
• ¼ teaspoon kosher salt (1 condiment)
½ teaspoon freshly ground pepper (1 condiment)
• 1 tablespoon olive oil (3 healthy fats)

Directions:
Preheat oven to 350º F.

Whisk together olive oil, splenda, soy sauce, garlic powder and onion powder in a large bowl, then add turkey and cauliflower florets.

Toss together until everything is evenly coated, then season generously with salt and pepper.

Transfer to a large pan or skillet and cook on medium-high heat until cauliflower is almost fork tender.

Transfer to a large baking dish and set aside.

In a separate bowl, beat eggs and milk together, then stir in cheddar and parmesan cheese.

Pour cheesy egg mixture over cauliflower and turkey and place baking dish in oven.

Bake for 40 minutes, or until cauliflower is cooked through and egg is just set. (Optional: stir mixture in the middle to redistribute everything.)

Remove from oven, garnish with chives and serve hot.

OPTIONAL: Add turkey bacon to kick it up a notch. (Subtract from lean if following one of my nutrition plans).

27/09/2024

Give it up for Hunter! He lost 150 lbs and because of his weight loss he has seen major improvement in so many other aspects of his life. He has completely CHANGED. HIS. LIFE.

26/09/2024

Chicken Salad

Makes 2 servings

Per serving:

1 leaner
1/2 green
2 1/2 condiments
1 healthy fat
1 optional snack

Ingredients:

10.5 oz cooked turkey or chicken, cubed or shredded
½ c celery, chopped
¼ c plain low-fat Greek yogurt
3 Tbsp light mayo
2 tsp dijon mustard
¼ tsp salt
¼ tsp pepper
¼ tsp onion powder
½ tsp poultry seasoning
1 oz walnuts, chopped
2 large leaves of bib lettuce OR 2 Cali’flour Flatbreads (optional)

Directions:

Combine turkey/chicken & celery in a large bowl.

Add Greek yogurt, mayonnaise, dijon mustard, salt, pepper, onion powder, & poultry seasoning, stirring until combined.

Stir in walnuts.

Serve wrapped in lettuce or 2 flatbreads. If using flatbreads, divide the entire recipe into 3 servings instead of 2. Each serving would give you ⅔ leaner. The flatbreads count as ⅓ lean & 2 greens.

24/09/2024

Lexi found that the weight loss was just a pleasant side effect to the pride she felt for how amazing she was feeling! 35lbs down and glowing confidence✨

23/09/2024

Broccoli and Cheese Stuffed Chicken

Ingredients:
1 ½ cups chopped broccoli
3 – 9 ounce boneless skinless chicken breasts
½ teaspoon Mrs. Dash Garlic & Herb
3 Tbsp shredded sharp cheddar cheese
3 Tbsp fat-free cream cheese
3 Tbsp ground flax seed
Spray oil (I used olive oil)

Preheat oven to 400°
Spray baking dish with oil
Chop broccoli into small pieces
Wrap chicken breasts in plastic wrap and pound to less than 1/2 inch thickness with a meat-mallet
Sprinkle both sides of chicken with Mrs Dash, then turn so the "inside" is up.
Spread each breast with 1 Tbsp fat-free cream cheese
Sprinkle each breast with 1 Tbsp sharp-cheddar
Divide the broccoli among the breasts
Carefully roll up each breast, beginning with wide end, pressing filling in as needed
Use toothpicks to hold breasts in place
Sprinkle each breast with Mrs Dash, and 1 Tbsp ground flax seed
Bake at 400° for 30 minutes or until a meat thermometer reads 170° internal temperature

Makes 3 servings
Per serving
1 Leaner protein
1 Healthy fat
2 1/3 condiments
1 vegetable serving