Spicy Steak

Cooking Spray
1 large bell pepper, sliced into 1/4 strips
1 medium onion, thinly sliced
1 cup water
Salt and freshly ground black pepper
4 garlic cloves, minced
1 teaspoon ground cumin
1 Tbsp. Olive Oil
1 1/2 pounds flank steak
Directions: Spray skillet with non-stick cooking spray and heat over medium-high heat. Add
pepper strips and onion and cook, stirring occasionally, until softened and browned, about 8
minutes.
Add water, increase heat to high, and boil until liquid is almost evaporated and vegetables are
tender, 4 minutes more. Remove from heat, season with salt and pepper, and cover to keep
warm.
Heat grill or grill pan over medium-high heat. Mix garlic, cumin, and oil together to form a thin
paste. Spread over steak and rub well into both sides of the meat.
Season steak with salt and pepper and grill 5 minutes per side for medium-rare. Remove from
heat, allow steak to rest for 5 minutes, and then thinly slice across the grain. Top steak with
peppers and onions.

Serves: 4
Exchanges: 3 Lean Protein, 1 Vegetable, 1 Fat

2015 This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the
recipient referenced above. Do not copy, share or publish without express written consent from the creator. All rights
reserved

Asian Chicken Salad Lettuce Cups

3-4 Small Chicken Breasts
1 Cup Shredded Carrots
1 Can (8 oz.) Sliced Water Chestnuts (halved)
6 Scallions, diagonally sliced
1/4 Cup of Greek Yogurt
1/4 Cup of Asian Salad Dressing
1

Head of Boston Lettuce

GARNISH: Hot pepper flakes (like Mrs. Dash Extra Spicy)

Directions: Thoroughly cook chicken breasts and then shred the chicken into bite-size pieces.
Place the chicken in a bowl with the carrots, water chestnuts, & scallions. In a small bowl, whisk
yogurt with salad dressing, and then toss this with the chicken mixture. Spoon into lettuce leaves
and sprinkle with hot pepper flakes if desires.
Serves: 4
Total Calories: 227 Carb=20g Prot=31g Fat=3.5g
Coconut lime cod packets
You can substitute this for chicken or a different fish if desired.
Mix lime juice, olive oil and a little coconut milk together. Toss sliced peppers, onions and
asparagus with some of lime juice/coconut milk mix. Layer the veggies on a piece of heavy duty
foil. Place cod on top of veggies and season with Mrs. Dash. Close packet and grill (about 20
minutes) or bake at 350 for about 30 minutes.

2015 This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the
recipient referenced above. Do not copy, share or publish without express written consent from the creator. All rights
reserved

Protein Pancakes

Makes 4, eat 2 and then save 2 for another time

1/2 Cup of Egg Beaters (or 3-4 egg whites)
1/2 Cup of Low-fat or Fat-free cottage cheese
1/2 Cup of Oatmeal
2 Packets of Splenda
1 Tsp. Vanilla Cinnamon to taste
1/2 Cup Blueberries
Directions: In a blender, blend together all ingredients EXCEPT blueberries. Once ingredients
are to a liquefied consistency, add blueberries. Pour mixture onto griddle in 4 individual
pancakes. Top with sugar free syrup, additional berries, or low-fat yogurt! Total Calories: for 4
of them 419 Carb=61g Prot=36g Fat=4g
Tip: If you wish to decrease the amount of calories, you can count this as two servings! Simply
eat two of the pancakes and divide the number of calories, carbs, protein, and fat listed above in
half!

2015 This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the
recipient referenced above. Do not copy, share or publish without express written consent from the creator. All rights
reserved

Shrimp and crab wrap

Shrimp and Crab Wrap

12 Pre-cooked Shrimp, chopped
1/2 Cup Imitation Lump Crab
4 Tbsp. Fat-free Plain Greek Yogurt
1 Heaping Tbsp. of Dry Ranch Dressing Mix
1/2 Small Tomato, chopped
1/4 Cup Shredded Reduced Fat Cheddar Cheese
2 Large Lettuce Leafs
2 Whole Wheat Tortillas
Directions: Chop pre-cooked shrimp, crab meat, and tomato; add to mixing bowl. Stir Greek
Yogurt and Dressing Mix into the same bowl. Place large lettuce leaf on each tortilla, top each
with 1/2 of the seafood mixture, and sprinkle each with 1/2 of the cheese. Roll into a wrap and
enjoy!
Serves: 2
Total Calories: 234
Carb=28g Prot=27g Fat=2.8g
If you are not a seafood fan, you can swap the shrimp and crab meat out for canned chicken,
diced chicken breast, leftover turkey, or leftover pork tenderloin!

2015 This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the
recipient referenced above. Do not copy, share or publish without express written consent from the creator. All rights
reserved

Stuffed Tomatoes or Stuffed bell peppers

24 Cherry Tomatoes (or medium tomatoes 4) Or 2 bell peppers

2 Cups Low-fat or Fat-free cottage cheese
4 Tbsp. Salsa
1 Packet of Starkist Mango Chipotle Salmon
Substitute with canned chicken or shredded cooked chicken if you dont like the starkest salmon
Directions: Wash, remove stems, and cut out insides of all 24 cherry tomatoes. Turn all
tomatoes upside down on a paper towel to dry while mixing other ingredients. Purate 2 cups of
cottage cheese in your blender. When completely purated, add 4 tbsp. of salsa, and 1 packet of
Salmon to mixture. Spoon these ingredients together. Evenly disperse mixture into the 24 cherry
tomatoes!
Serves: 6 (4 tomatoes per serving) Total Calories: 95 Carb=9.2g Prot=14g Fat=0.71g

Almond Strawberry Salad

Tip: Kraft Reduced Fat Raspberry Vinaigrette Salad dressing makes a terrific dressing for this
colorful salad!
3 Cups Fresh Baby Spinach
1/2 Cup Fresh Strawberries, sliced
1/4 Cup Sliced Almonds 1 Tbsp. Cider Vinegar
1 Tbsp. Honey
1 Packet Stevia
Directions: In a large serving dish, combine the spinach, strawberries, and almonds. In a jar
with a tight-fitting lid, combine the vinegar, honey, & Stevia; shake well. Drizzle over salad and
toss to coat. Serves: 4 Exchanges: 1 Carb, 1 Vegetable, 1 Fat

2015 This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the
recipient referenced above. Do not copy, share or publish without express written consent from the creator. All rights
reserved

Pork Chops
8

Small/Lean Pork Chops

1 Clove Garlic, minced

2 Green Peppers, sliced into strips
1 Pound fresh mushrooms, sliced Salt & Pepper to taste
1 Can (16 oz.) tomatoes
1Tsp. chopped dried parsley
1/2 Tsp. Oregano
Direction: Place pork chops on broiler pan (on a rack to drain all fat). Broil both sides until
browned and then set aside. Spray large skillet with release agent and saut garlic, green pepper,
and mushrooms until browned. Add drained pork chops, seasonings, tomatoes, and parsley to
pan. Cover and simmer over low heat for 30 minutes or until chops are tender. Serves: 4
Exchanges: 1 Vegetable, 4 Lean Protein
Or
Pork Chops and Rice
When choosing pork chops, it is best to look for lean, boneless pork chops with very little fat
around the exterior. Pork Chops and Rice
6 Lean Boneless Pork Chops
1 Can 98% Fat-free Cream of Mushroom Soup
1 Can Water
1 Cup Dry Brown Rice (Minute Style) Salt & Pepper or already cooked quinoa or cooked
basmati rice
Cooking Spray Directions: Sprinkle pork chops with salt & pepper. Over medium heat, lightly
brown pork chops on both sides in skillet coated with cooking spray. (NOTE: Do not overcook
them just brown lightly on each side.) Meanwhile, heat oven to 350 degrees. Mix together
cream of mushroom soup, 1 can of water, and 1 cup instant brown rice. When finished browning
pork chops, place them in a baking pan and pour soup and rice mixture over the top. Cover pan
with foil and bake approximately 50-60 minutes. Serves: 3 Total Calories: 362 Carb=33g
Prot=30g Fat=13g Tiffanys Tip: This is a recipe that my mom used to make years ago! It is so
simple, but is absolutely delicious! Serve this with steamed asparagus and a side salad for a
complete meal! If you want to make a double batch, allow about 15 more minutes for cooking
time in the oven!
2015 This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the
recipient referenced above. Do not copy, share or publish without express written consent from the creator. All rights
reserved