TOP

RECIPES
EBOOKS
 HEALTHIFIED
CLASSICS

OUT TO EAT

& DESSERTS

Image (c) Karen Obrist Photography

 O UT TO EA T
& C A FETERI A S T A T IO NS
 HEALTHIFIED CLASSICS

"SPAGHETTI" & MEATBALLS

2 cups zoodles + 1 cup canned, roasted tomatoes
200 calories meatballs
1/3 cup shredded cheese
Season with salt, pepper, basil & oregano

Heat zoodles and meatballs from frozen, if using from

frozen. Combine all ingredients. Melt cheese on top.

TAKEOUT REDEFINED
1 cup broccoli + 1 cup green beans
4oz grilled chicken strips
1 Tbsp oil
1/2 cup cooked rice
2 Tbsp soy sauce or hoisin sauce + 1 Tbsp sesame seeds

Stir-fry broccoli, green beans, chicken together with oil.

Top with soy sauce and sesame seeds.

CHICKEN PARMESAN
2 cups pre-shredded cabbage
1/2 cup canned, roasted tomatoes
5oz raw chicken breast
1/3 cup shredded cheese
2 Tbsp fat free balsamic dressing

Line a baking sheet with tin foil. Spray with an oil spray.
Top chicken with tomatoes. Bake for 25 minutes. Top
with cheese & bake for another 5 minutes.

PIZZA PIZZA
2 cups lettuce
~400 calories regular or Cauliflower crust pizza (also
counts as protein and fat)
2 Tbsp fat free balsamic dressing

Mix greens and dressing for a side salad. Bake pizza as

instructed.
 HEALTHIFIED CLASSICS

ZITI WITH EXTRA

TOMATOES
1 cup roasted, canned tomatoes + 1 cup cherry
tomatoes, sliced in halves
1/2 cup cooked whole wheat pasta
4oz ground turkey
1/3 cup shredded cheese
Season with salt, pepper, basil & oregano

Spray pan with an oil spray. Stir-fry ground turkey until

no longer pink. Combine other ingredients and heat
through.

SHRIMP SCAMPI WITH

SPAGHETTI SQUASH
1/2 spaghetti squash
About 20 frozen shrimp
1 Tbsp oil + season with garlic salt
Place whole squash in the microwave for 4 minutes to soften. Using a
sharp knife, cut the squash in half lengthwise (be careful!). Scoop out
seeds and discard. Place one half, down, in a microwave-safe dish with
1/4 cup water. Microwave, covered, for 15 minutes or until tender. Use a
fork to scrape spaghetti squash "noodles". Stir-fry shrimp in a pan with
an oil spray. Add cooked shrimp to "noodles". Add oil.

TACOS REDEFINED
1 cup lettuce wraps + 1 cup chopped carrots & celery
5oz ground turkey
1/3 cup shredded cheese
Season with salt & pepper

Spray pan with an oil spray. Stir-fry ground turkey until

no longer pink. Add in carrots & celery at the end. Add
into lettuce wraps and top with cheese.

ZUCCHINI LASAGNA
BOATS
1 zucchini + 3/4 cup canned, diced, roasted tomatoes
4oz ground turkey
1/4 cup shredded cheese

Preheat oven to 400°F. Using a small spoon, hollow out

the centers of zucchinis. In a pan, stir-fry ground turkey
until no longer pink with an oil spray; add in canned
tomatoes and stir. Add mixture to zucchini. Top with
cheese. Bake for 30 minutes.
 FRUITY DESSERT IDEAS

1 CUP STRAWBERRIES
+ 2 TBSP WHIPPED CREAM
Use light whipped cream if you prefer!

FROZEN RASPBERRY
YOGURT BITES
Line a container or baking sheet with wax paper. Dip 1
cup raspberries in 1/2 cup high fat yogurt. Freeze
overnight !If using flavored yogurt, use one with <15 gm
sugar per serving.

FROZEN GRAPES
Wash 1 cup grapes and remove from stem. Dry off. Add
to plastic bag and freeze overnight.

PB BANANA BITES
Slice 1 banana. Top with 2 Tbsp peanut butter + 1 Tbsp
chocolate chips (total).
BEST
RECIPES
B-FAST &
SNACKS
RECIPE
BOOK
(C) RACHEL PAUL NUTRITION 

All rights reserved. No part of this publication may be

reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying,
recording, or any other information storage and
retrieval system, without the written permission of
Rachel Paul. This guide is for the recipient ONLY. 

PRECAUTION: The information in this guide is not

meant to substitute for any dietary regimen or advice
that may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have a
medical problem, I urge you to seek competent help.
Keep in mind that nutritional needs vary from person
to person. The information here is intended to help you
make informed decisions about your eating and health.
This guide is meant to be a guide for your food choices;
it does not recommend you eliminate any foods from
your diet in its entirety. 
 BREAKFAST & SNACK BENTO BOXES

Ingredients
- 1/2 cup strawberries
- 1/2 cup blueberries
- One 2% plain yogurt
- 1/4 cup granola

Directions
1. Layer or just pile fruit and granola on top & enjoy
2. Switching out the plain for a flavored yogurt is fine, look for
one with <15 gm sugar per serving
Granola & Fruit
Parfait

Ingredients
- 1 cup cherry tomatoes
- 1 oz cheese
- 1 egg
- 2oz turkey slices
- 1/2 serving whole grain crackers

Directions
Cheese, Tomato, 1. Cut cheese into cubes if you like!
and Turkey Snack
Packs

Ingredients
- 1 cup sliced strawberries
- ¼ cup almonds
- 1 2% plain yogurt
- 1 hard boiled egg

Directions
1. Roasted, salted nuts are fine!
2. Switching out the plain for a flavored yogurt is fine,
look for one with <15 gm sugar per serving
Yogurt,
Strawberries &
Almonds
LARGER SNACKS

Ingredients
- 2 oz cheese
- 1/8 cup nuts
- 1 cup carrots
- 1 cup celery sticks

Cheese, Peanuts &

Veggies

Ingredients
- 1 cup grapes
- 1 oz cheese
- 1 zucchini
- 1 guacamole to-go packet

Grapes, Cheese,
and Zucchini with
Guac

Ingredients
- 1 oz baked cheese bites
- 2 Tbsp peanut butter
- 1 cup baby carrots

Baked Cheese Bites

& Carrots with PB
EGGS & AVOCADO COMBOS

1 Guacamole-to-go &
2 Hard Boiled Eggs

2 Eggs + 1 Avocado

2 Guacamoles-to-go
& 2 Hard Boiled Eggs

2 Eggs + 1/2 Avocado

1 Egg + 1 Guacamole-to-Go
Packet

1 Egg + 1 Avocado

1 Egg + 1/2 Avocado

EGGS & STRING CHEESE COMBOS

2 Hard Boiled Eggs and 1 Hard Boiled Egg

1 String Cheese

1 Hard Boiled Egg and 1 2 Hard Boiled Eggs

String Cheese

1 String Cheese
2 Hard Boiled Egg and
2 String Cheeses

2 String Cheeses

1 Hard Boiled Egg and 2

String Cheese
FRUIT OR VEG & NUT COMBOS

1/2 Apple & 1 Tbsp 1 Apple + 1/8 cup

PB Nuts

1/2 Apple + 1/8 cup

1/2 Apple & 2 Tbsp
Nuts
PB

1 Apple + 1/4 cup

1 Apple & 1 Tbsp PB Nuts

1 Apple + 2 Tbsp PB 1 Apple + 1/4 cup Nuts

SOUP SNACKS

1 cup Broth-Based 2 cups Broth-

Soup with 1 String Based Soup with 1 I
Cheese String Cheese s

D
a

1 cup Broth-Based 2 cups Broth-

Soup with 1/8 cup Based Soup with
Nuts 1/8 cup Nuts

1 cup Broth-Based 2 cups Broth-

Soup with 1/4 cup Based Soup with
Nuts 1/4 cup Nuts
 DIRECTIONS:
1. Switch out for non-fat and/ or flavored yogurts (<15 gm sugar/
YOGURT COMBOS serving) if preferred.
2. Use fresh instead of frozen berries or any other fruit (besides
berries) if preferred

One 2% plain yogurt with 1 cup

One 2% plain yogurt with 1 cup frozen
frozen berries and 1/8 cup nuts
berries and 1/4 cup nuts

One whole milk plain yogurt with 1 One whole plain yogurt with 1 cup
cup frozen berries and 1/8 cup nuts frozen berries and 1/4 cup nuts

One 2% plain yogurt with 1/8 One whole milk plain yogurt with 1/4
cup nuts cup nuts

One 2% plain yogurt with 1/4 One whole milk plain yogurt with 1/8
cup nuts cup nuts
YOGURT COMBOS

One 2% plain yogurt with 1 cup One whole milk plain yogurt with I
frozen berries 1 cup frozen berries s

D
a

One 2% flavored yogurt with 1/8 One whole milk flavored yogurt
cup nuts with 1/8 cup nuts

One 2% flavored yogurt with 1/4 One whole milk flavored yogurt
cup nuts with 1/4 cup nuts
VEGGIE COMBOS

1 Bell Pepper + 1/8 cup Nuts 1 Bell Pepper + 1/4 cup Nuts

I
s

D
a
1 Cup Baby Carrots and 1 Cup Celery
1 Cup Baby Carrots & 1 Single-
Sticks + 2 Single-serving Guacs
serving Guac

1 Bell Pepper + 2 Tbsp Ranch

1 cup Celery + 2 Tbsp Ranch mixed with 1 Guacamole Packet

1 Bell Pepper + 1 String Cheese + 1/8 1 Bell Pepper + 1 String Cheese + 1/4
cup Nuts cup Nuts
 DIRECTIONS:
FRUIT & CHEESE COMBOS 2. Switch out fruit for any other fruit desired

1 oz Baked Cheese Bites

1 oz Baked Cheese Bites + 1 cup Grapes I

s

D
a

1 String Cheese + 1/2 Apple

1 String Cheeses + 1 Apple

2 String Cheeses + 1 Apple

1 String Cheese + 1 cup Grapes

2 String Cheeses +
1 cup Grapes
STRING CHEESE COMBOS

1 String Cheese wrapped in 1 oz 2 String Cheeses wrapped in 2 oz

Prosciutto Prosciutto

I
s

D
a

1 String Cheese + 2 Hard Boiled 1 String Cheese + 2 Hard Boiled

Eggs + 1/4 cup Nuts Eggs + 1/8 cup Nuts

1 String Cheese and 1/4 cup Nuts 1 String Cheese and 1/8 cup Nuts

2 String Cheeses and 1/4 cup Nuts

2 String Cheeses and 1/8 cup Nuts
 OATMEAL COMBOS

Ingredients
- 1/2 cup dry oats
- 1/4 cup nuts
- 1 banana
- Seasonings: cinnamon

Directions
1. Mix oatmeal with water & microwave to desired consistency
1/2 cup oatmeal + 1/4 2. Top with nuts, banana, and cinnamon
cup nuts + 1 banana

Ingredients
- 1/2 cup dry oats I
- 1/8 cup nuts s
- 1 banana
- Seasonings: cinnamon
D
Directions a
1. Mix oatmeal with water & microwave to desired consistency
1/2 cup oatmeal + 1/8 2. Top with nuts, banana, and cinnamon
cup nuts + 1 banana
Ingredients
- 1/2 cup dry oats
- 1/8 cup nuts
- One 2% plain yogurt
- Seasonings: cinnamon

Directions
1. Mix oatmeal with water & microwave to desired consistency
Oatmeal and 2. Top with nuts and cinnamon
Yogurt 3. Switch out for non-fat and/ or flavored yogurt (<15 gm sugar/
serving) if preferred.
Ingredients
- 1/2 cup dry oats
- 1/4 cup nuts
- One 2% plain yogurt
- Seasonings: cinnamon

Directions
1. Mix oatmeal with water & microwave to desired consistency
Oatmeal, Nuts, 2. Top with nuts and cinnamon
and Yogurt 3. Switch out for non-fat and/ or flavored yogurt (<15 gm sugar/
serving) if preferred.
 AVOCADO TOAST COMBOS

Ingredients
- 1 serving whole grain crackers
- 1/2 avocado
- Seasonings: Everything Bagel seasoning

Directions
1. Top crackers with avocado slices and everything bagel
seasoning

Crackers and 1/2

Avocado
Ingredients
- 1 serving whole grain crackers I
- 1 avocado s
- Seasonings: Everything Bagel seasoning

Directions
D
1. Top crackers with avocado slices and everything bagel a
seasoning
Crackers and 1
Avocado

Ingredients
- 1/2 whole wheat bagel
- 1/2 avocado
- Seasonings: Everything Bagel seasoning

Directions
1. Toast bagel
Bagel Avocado 2. Top with avocado slices and everything bagel seasoning
Toast 3. Switch out for a slice of bread or 1 whole mini bagel if desired

Ingredients
- 1/2 whole wheat bagel
- 1/2 avocado
- 1 egg
- Seasonings: Everything Bagel seasoning

Directions
1. Toast bagel
Avocado & Egg 2. Fry egg
Toast 3. Top bagel with avocado slices and egg, and everything bagel
seasoning
4. Switch out for a slice of bread or 1 whole mini bagel if desired
 FRIED EGG COMBOS
Directions Directions
1. Fry eggs with an oil 1. Fry eggs with an oil spray
spray 2. Add carrots, chopped or
2. Add bell pepper, shredded. Cover pan with lid
chopped. Cover pan with to heat through for 1 minute.
lid to heat through for 1 3. Add guacamole on the side
minute.
3. Add avocado on the side

2 Fried Eggs with 1 Bell Pepper 2 Fried Eggs with 1 cup Shredded Carrots +
and 1/2 Avocado 1 Guacamole to-go Packet

Directions Directions
1. Fry eggs with an oil spray 1. Fry eggs with an oil spray
I
2. While frying, boil sausage in 2. Add 1/2 cup cooked rice.
Cover pan with lid to heat s
a covered pot until cooked
3. Chop snap peas, and add through for 1 minute.
3. Add avocado on the side
with sausage in pan with
eggs. Cover pan with lid to D
heat through for 1 minute. a
4. Add guacamole on the side
2 Fried Eggs with 1/2 Avocado and 1/2 cup
2 Fried Eggs with 1 Sausage, 1 cup
Rice
Snap Peas, and 1 Guac Packet
Directions
Directions
1. Fry eggs with an oil spray
1. Fry eggs with an oil spray
2. Add bell pepper, chopped.
2. Add avocado on the side
Cover pan with lid to heat
through for 1 minute.
3. Add guac on the side

2 Fried Eggs with 1 Bell Pepper

2 Fried Eggs with 1/2 Avocado and 1 Guac Packet

Directions Directions
1. Fry eggs with an oil spray 1. Fry eggs with an oil spray
2. Add carrots, chopped. 2. Add snap peas, chopped, and
Cover pan with lid to heat smoked salmon. Cover pan
through for 1 minute. with lid to heat through for 1
3. Top with cheese, let minute.
melt.
3. Add avocado on the side

2 Fried Eggs with 1 cup Baby Carrots 2 Fried Eggs with 1/2 Avocado, 2 oz
and 1 Slice Pepper Jack Cheese Smoked Salmon, and 1 cup Snap Peas
 BRUNCHES

Ingredients
- 1 cup Brussels sprouts
- 1 cup Baby carrots
- 2 eggs
- Hot sauce
Directions
1. Spray pan with oil spray. Cut off thick end of Brussels sprouts
and cut them in half. Stir-fry for about 10 minutes, stirring
occasionally.
Winter Veg Fried 2. Add in carrots for another 5 minutes.
Eggs 3. Move veggies to the side of the pan, and crack in eggs. Fry to
desired consistency.

Ingredients I
- 1 slice sourdough bread s
- 1 oz cheese
- 2 oz salami
- 2 eggs D
a
Open Faced Directions
Decadent 1. Fry eggs in a pan with an oil spray
2. Make an open-faced sandwich and enjoy!
Breakfast Sammie

Ingredients
- 4 oz smoked salmon
- 1/2 avocado
- 2 slices bacon

Directions
1. Fry bacon
2. Place all ingredients on a plate and enjoy
Smoked Salmon
Plate
Ingredients Directions
- 1 mini bagel 1. Fry egg and bacon
- 1 egg 2. Make sandwich with mini bagel
- 1 piece bacon 3. Make salad with nuts, lettuce, and
- 1 cup lettuce tomato
- 1 tomato
- 1/4 cup nuts
- 1 Tbsp low calorie vinaigrette
Winter Veg Fried
Eggs
BEST
RECIPES -
LUNCHES
RECIPE
BOOK
(C) RACHEL PAUL NUTRITION 

All rights reserved. No part of this publication may be

reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying,
recording, or any other information storage and
retrieval system, without the written permission of
Rachel Paul. This guide is for the recipient ONLY. 

PRECAUTION: The information in this guide is not

meant to substitute for any dietary regimen or advice
that may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have a
medical problem, I urge you to seek competent help.
Keep in mind that nutritional needs vary from person
to person. The information here is intended to help you
make informed decisions about your eating and health.
This guide is meant to be a guide for your food choices;
it does not recommend you eliminate any foods from
your diet in its entirety. 
 SANDWICH ALTERNATIVES

Ingredients
- 4 collard greens leaves
- 4 oz pre-grilled chicken
- 1/2 cup shredded carrots
- 1/2 avocado
- 2 Tbsp peanut sauce

Directions
1. Remove thick part of stem from collards. Place one on top of
the other in the opposite direction (i.e. you're using 2 leaves per
Collard Green
wrap)
Chicken Avocado
2. Place 1/2 sandwich insides in the middle of each wrap.
Wraps 3. Roll up like a burrito - fold in the sides, and then roll
up from the bottom; cut in half! Dip into peanut sauce.

Ingredients
- 4oz turkey slices
- 2 slices of cheese
- 2 cucumbers
+ 4 slices of tomato
- 1 Tbsp balsamic glaze
- Seasonings: Basil & oregano

Directions
Cucumber Open- 1. Cut cucumbers in half long-ways. Scoop out seeds if
Faced Sandwiches you like.
2. Top cucumber halves with turkey, cheese, and
tomato.

Ingredients
- 2 oz prosciutto
- 2 oz goat cheese
- 1 cucumber
- 1 cup blueberries

Directions
1. Slice cucumbers as thick as you like. Top with cheese,
prosciutto, and berries.
Cucumber Goat
Cheese &
Prosciutto Bites
 SANDWICH ALTERNATIVES

Ingredients
- 4 large romaine hearts leaves
- 1 can tuna
- 2 Tbsp regular mayo
- 2 tomatoes
- Seasonings: red pepper flakes

Directions
1. Mix tuna, mayo, and tomatoes (chopped)
2. Fill into lettuce wraps
Spicy Tuna Lettuce
Wraps

Ingredients
- 2 tomatoes
- 2 slices pepper-jack cheese
- 1 serving whole grain crackers
- 1 to-go guacamole packet
- Seasonings: basil and oregano

Directions
1. Preheat oven to 400 degrees
2. Line baking sheet with tin foil, spray with oil spray
3. Cut tomatoes in half, cut off bottom of tomatoes if
Tomato helps stabilize them
Pepperjack 4. Place cheese on tomatoes, bake for 10-15 minutes. Season
"Sammies" as desired.
5. On the side dip crackers in guac

Ingredients
- 2 large portobello mushrooms
- 1 tomato
- 2 oz sliced fresh mozzarella cheese
- Seasonings: basil, oregano, salt, pepper

Directions
1. Preheat oven to 400 degrees
2. Line baking sheet with tin foil, spray with oil spray
3. Place cheese and slices of tomatoes on mushrooms,
bake for 10-15 minutes. Season as desired.
Portobello Pizzas
 OPEN-FACED SANDWICHES

Ingredients
- 4 oz smoked salmon
- 1/2 avocado
- 1 slice sourdough bread
- 1 cup lettuce
- 1 cup radishes
- 1 cup sprouts
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Toast slice of bread
Open-Faced
2. Top toast with salmon and avocado
Smoked Salmon &
2. Mix greens, radishes (slice into slivers), sprouts, and salad
Avocado
dressing to make salad
Sandwich

Ingredients
- 1 slice sourdough bread
- 1 can tuna
- 2 cups tomatoes
- 1/2 slice cheese
- 1 Tbsp mayo, light
- 1 tsp oil
- Seasonings: basil oregano, salt, pepper

Directions
1. Mix tomatoes, oil, and seasonings to make side salad
Open-Faced Tuna
2. Toast slice of bread
Sandwich with 3. Mix mayo and tuna, layer on top of toast. Top with
Tomato Side Salad cheese. Microwave for 30 seconds.
 STUFFED AVOCADOS

Ingredients
- 1 avocado
- 1/2 cup canned salmon
- 1 Tbsp low calorie vinaigrette dressing
- Seasonings: Dill, lemon juice

Directions
1. Mix salmon with dressing
2. Cut avocado in half, remove pit, scoop in salmon
Stuffed Avocados
with Canned
Salmon

Ingredients
- 1 avocado
- 1 cup cherry or grape tomatoes
- 1 cup lettuce
- 4 strips of bacon, chopped up
- 1 Tbsp low calorie vinaigrette before adding to avocados
- Seasonings: Everything bagel seasoning

Directions
BLT Stuffed 1. Fry bacon, cut into small pieces
Avocados 2. Cut tomatoes in halves, mix with lettuce and bacon
Mix salmon with dressing
2. Cut avocado in half, remove pit, scoop in salad

Ingredients
- 1 avocado
- 1/2 cup cherry or grape tomatoes
- 1/2 cup mini mozzarella balls
- Seasonings; Salt, pepper, basil & oregano
- 1 Tbsp balsamic glaze

Directions
1. Slice mozzarella balls and tomatoes in halves
Stuffed Avocados - 2. Cut avocado in half, remove pit, scoop in salad
3. Top with seasonings & drizzle with glaze
Caprese Edition
 STUFFED AVOCADOS

Ingredients
- 1 avocado
- 4 oz grilled chicken
- 2 Tbsp shredded cheese
- Seasonings: Everything bagel seasoning

Directions
1. Cut avocado in half, remove pit, scoop in chicken, top with
cheese. Microwave briefly if desired so cheese melts.

Stuffed Avocados
with Chicken &
Cheese

Ingredients
- 1 avocado
- 1 can tuna mixed
- 1 Tbsp mayo, light
- 1 cup cherry tomatoes

Directions
1. Mix tomatoes (cut into eighths), tuna, and mayo
2. Cut avocado in half, remove pit, scoop in salad
Tuna-Stuffed
Avocados
 BELL PEPPER SANDWICHES

Ingredients
- 2 bell peppers
- 15 medium shrimp
- 1 medium cucumber
- 1 avocado
- Seasonings: salt, red pepper flakes

Directions
1. Stir-fry shrimp with an oil spray
Bell Pepper 2. Mix all ingredients except bell peppers
Sandwiches with 3. Cut open bell peppers, scoop out seeds and remove stems.
Shrimp Avocado Fill will salad
Salad

Ingredients
- 2 bell peppers
- 1/4 onion
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1/2 avocado
- 1 Tbsp oil
- 2 oz mini mozzarella balls
- Seasonings: balsamic vinegar, basil, oregano, salt & pepper
Bell Pepper
Sandwiches with Directions
Tomato 1. Mix all ingredients except bell peppers
Mozzarella Salad 2. Cut open bell peppers, scoop out seeds and remove stems.
Fill will salad

Ingredients
- 2 bell peppers
- 1 tomato
- 2 slices cheese
- 4oz deli turkey slices

Directions
1. Cut open bell peppers, scoop out seeds and remove
stems. Fill will sandwich fixings! Add mustard if needed.

Bell Pepper
Sandwiches with
Turkey & Cheese
 FANCY BENTO BOXES

Ingredients
- 2 eggs
- 1/2 slice of cheese sliced
- 1/2 slice of bacon
- 1 guacamole packet to-go
- 1 bell pepper
- 1 medium cucumber

Directions
1. Hard boil eggs, slice open & add cheese and bacon
Hard Boiled Egg
Sandwiches Bento
Box

Ingredients
- 1 medium tomato
- 1 cucumber, chopped
- 1/4 cup feta cheese
- 1/3 cup olives
- 4oz grilled chicken strips
- 1/3 cup garbanzo beans
- Seasonings: basil, oregano, salt & pepper

Directions
Greek Salad Bento 1. Mix all ingredients
Box 2. Make without chickpeas if you don't want your starch here

Ingredients
- 2 cups shredded cabbage
- 1 cup lettuce wraps
- 1/3 cup shredded cheese
- 4oz ground turkey
- Seasonings: salt & pepper
- 1 apple

Directions
Ground Turkey 1. Spray a pan with an oil spray. Cook turkey through.
Lettuce Wraps 2. Add in cabbage (it cooks DOWN)
3. Add mixture to lettuce wraps. Top with cheese!
4. Apple on the side
 FANCY BENTO BOXES

Ingredients
- 4oz boneless chicken breast
- 1/3 cup salsa
- 2 cups lettuce
- 1/3 cup garbanzo beans (chickpeas)
- 1/3 cup shredded cheese
- Seasonings: salt, red pepper flakes

Directions
Chicken & 1. Buy chicken pre-grilled, or bake yourself from raw
Chickpea Burrito 2. Mix all ingredients
Bowls

Ingredients
- 2 cups zoodles
- 1/3 cup shredded Parmesan cheese
- 20 frozen pre-cooked shrimp
- Seasonings: Everything bagel seasoning

Directions
1. In a pan, heat zoodles until cooked through (lightly if fresh, or
cooked through if cooking from frozen) with an oil spray
2. Stir-fry shrimp with an oil spray in a separate pan
Shrimp & Zoodle 3. Combine shrimp & zoodles in 1 container. Top with cheese.
Bake Microwave for about a minute (depending on the strength of
your microwave).

Ingredients
- 1 bell pepper
- 1 cup pre-riced cauliflower
- 1/3 cup shredded cheese
- 2 Tbsp grated parmesan cheese
- 1 sausage

Directions
1. Line a baking sheet with tin foil & spray with an oil spray. Add
Sheetpan Sausage
sausage & chopped peppers. Bake for 15 minutes at 400 degrees.
& Peppers Bento
2. Spray a pan with an oil spray. Stir pre-riced cauliflower, leave
Box
lid on pot for most of the time, for about 8 minutes. Add
Parmesan cheese.
 FANCY BENTO BOXES

Ingredients
- 2 cups cherry tomatoes
- 1/2 cup tzatziki sauce
- 4oz grilled chicken strips
- 1/2 cup cooked rice

Directions
1. Swap out rice or cauliflower rice (stir-fried with an oil spray) if
you don't want your starch here
Stuffed Avocados
with Canned
Salmon

Ingredients
- 1/2 avocado
- 4oz grilled chicken
- 1 Tbsp barbecue sauce
- 2 cups shredded cabbage
- 3/4 cup pineapple tidbits
- 2 Tbsp fat free vinaigrette dressing

Directions
Pineapple 1. Mix barbecue sauce, pineapple, and chicken
Barbecue Chicken 2. Combine cabbage and vinaigrette
Bento Boxes 3. Avocado on the side

Ingredients
- 2 small cucumbers
- 1/2 small avocado
- 2oz smoked salmon
- 1/2 cup cooked, shelled edamame
- 1/2 cup cooked rice!
- 1 Tbsp sesame seeds
- 2 Tbsp low sodium soy sauce
Poke Bowls Bento
Boxes Directions
1. Slice small cucumbers; combine all ingredients &
serve
2. Swap out rice for cauliflower rice (stir-fried with an
oil spray) if you don't want your starch here
 FANCY BENTO BOXES

Ingredients
- 2 cups shredded cabbage
- 2 Tbsp fat free balsamic dressing
- 1 slice pepper jack cheese
- 4oz grilled chicken
- 1/2 cup cooked whole wheat spaghetti
- Pat butter

Directions
Chicken & Pasta 1. Make salad with cabbage and dressing
Bento Boxes 2. Top chicken with cheese and microwave for 1 minute
3. Mix butter with warm pasta for flavor
4. Swap out noodles for zoodles (stir-fried with an oil spray) if you
don't want your starch here. Butter not needed in this case.

Ingredients
- 2 cups zucchini noodles
- 1/3 cup feta cheese
- 5 turkey meatballs
- Seasonings: basil, oregano, salt & pepper

Directions
1. Stir-fry zucchini noodles (from frozen or fresh) in a pan with
an oil spray
Zoodles and 2. Heat frozen meatballs (if making from frozen) in microwave
Meatballs Bento 3. Combine ingredients and enjoy
Boxes

Ingredients
- 1/4 cup walnuts
- 2 cups lettuce greens
- 1 bell pepper
- 1/2 apple
- 1/3 cup feta
- 1 Tbsp feta dressing
Loaded Tacos
- 1 serving tortilla chips
Lunch
Directions
1. Make salad with lettuce, walnuts, bell pepper
(chopped), apple, feta, and dressing
 COOKING-REQUIRED LUNCHES

Ingredients
- 1/2 cup cooked whole wheat pasta
- 4 cups spinach
- 1/4 cup feta cheese
- 2 eggs
- 1 apple
- Seasonings: everything bagel seasoning

Pasta & Spinach Directions

Salad Lunch 1. For pasta salad: Stir-fry spinach with an oil spray. Add pasta
and feta cheese. Let cool before serving.
2. Hard boil eggs, top with everything bagel seasoning

Ingredients
- 4 oz ground turkey
- 1 cup baby carrots
- 1/8 cup nuts
- 1 cup canned, roasted tomatoes
- 1 sweet potato
- 1/4 cup shredded cheese
- Seasonings: chili or taco seasoning
Loaded Baked
Potato Lunch Directions
1. Poke holes in potato with fork. Microwave potato for 5
minutes. Turn potato over & microwave for another 5 minutes.
2. Make chili in pot: Stir-fry ground turkey with an oil
spray until no longer pink. Add in tomatoes. Heat to
desired temperature. Top with cheese.
 COOKING-REQUIRED LUNCHES

Ingredients
- 2 cups lettuce wraps
- 4 oz ground turkey
- 1/2 cup baby carrots
- 1/2 cup celery
- 1 guacamole to-go packet
- Seasonings: salt & pepper

Ground Turkey
Directions
Lettuce Wraps
1. Stir-fry ground turkey with an oil spray until no longer pink.
Lunch with Guac
Add in baby carrots & celery (chop both finely first). Add in salt
& pepper.

Ingredients
- 2 eggs
- 1 apple
- 2 Tbsp peanut butter
- 1 cup cauliflower rice
- 1/2 cucumber
- 1/2 cup slivered carrots
Cauliflower Fried - 1 Tbsp low-sodium soy sauce
Rice Lunch - Seasonings: everything bagel seasoning

Directions
1. Stir-fry cauliflower rice with carrots. Add in
cucumber, diced, and soy sauce at the end.
2. Hard boil eggs, top with everything bagel seasoning

Ingredients
- 1 cup greens
- 1 cucumber
- 1/8 cup almonds
- 1 Tbsp regular mayo
- 1/2 can tuna
- 1 egg
- 1/2 apple

Directions
Tuna, Egg, and 1. Hard boil egg
Almonds Bento 2. Mix mayo and tuna together
3. Chop cucumber
Box
 EASY TO-GO LUNCHES

Ingredients
- 1 tomato
- 1/2 avocado
- 1 Tbsp fat free vinaigrette
- 1/4 cup macadamia nuts
- 2 eggs
- Seasonings: everything bagel seasoning

Tomato Avocado Directions

Salad Lunch 1. Hard boil eggs, top with everything bagel seasoning
2. Make salad by mixing chopped tomato & avocado, and
dressing

Ingredients
- 2 cucumbers
- 1/8 cup walnuts
- 2 string cheeses
- 2 oz prosciutto

Directions
1. Wrap prosciutto around string cheese
Salami & Cheese 2. Chop cucumbers long-ways
Roll Ups Lunch

Ingredients
- 1 cucumber
- 1 tomato
- 2 eggs
- 1/4 cup walnuts
- Seasonings: basil, oregano, salt, pepper

Directions
Greek Salad Lunch 1. Hard boil eggs
2. Chop cucumber and tomato, mix with seasonings
 EASY TO-GO LUNCHES

Ingredients
- 2 bell peppers
- 2 eggs
- 1/4 cup nuts
- Seasonings: everything bagel seasoning

Directions
1. Hard boil eggs, top with everything bagel seasoning
Peppers & Hard
2. Slice bell peppers
Boiled Egg Lunch

Ingredients
- 4 oz smoked salmon
- 2 cucumbers
- 1/4 cup nuts

Directions
1. Slice cucumbers
Smoked Salmon &
Cucumbers Lunch

Ingredients
- 2 cups cherry tomatoes
- 2 eggs
- 1/4 cup cashews
- Seasonings: everything bagel seasoning

Directions
Cherry Tomatoes & 1. Hard boil eggs, top with everything bagel seasoning
Hard Boiled Egg
Lunch
 EASY TO-GO LUNCHES

Ingredients
- 2 cucumbers
- 2 eggs
- 1/4 cup peanuts
- Seasonings: everything bagel seasoning

Directions
1. Hard boil eggs, top with everything bagel seasoning
Cucumbers & Hard
2. Slice cucumbers
Boiled Egg Lunch

Ingredients
- 2 cups snap peas
- 1/4 cup walnuts
- 2 eggs
- Seasonings: everything bagel seasoning

Directions
Snap Peas & Hard 1. Hard boil eggs, top with everything bagel seasoning
Boiled Egg Lunch

Ingredients
- 2 tomatoes
- 2 eggs
- 1/4 cup walnuts
- Seasonings: everything bagel seasoning

Directions
1. Hard boil eggs, top with everything bagel seasoning
Sliced Tomato &
2. Slice tomatoes
Hard Boiled Egg
Lunch
 EASY TO-GO LUNCHES

Ingredients
- 2 cups cherry tomatoes
- 3 oz mozzarella balls
- 2 Tbsp fat free vinaigrette

Directions
1. Stick 1 tomato & 1 mozz ball on each toothpick
2. Dip in vinaigrette!
Caprese Bites
Lunch

Ingredients
- 2 cups celery sticks
- 2 eggs
- 1/4 cup peanut butter (4 Tbsp)
- Seasonings: everything bagel seasoning

Directions
1. Hard boil eggs, top with everything bagel seasoning
Ants on a Log 2. Chop celery
Lunch

Ingredients
- 2 cucumbers
- 1 can tuna
- 2 Tbsp light mayo
- 1/8 cup nuts
- Seasonings: salt & pepper

Tuna Salad & Directions

Cucumber Slices 1. Mix mayo, tuna, salt & pepper together
Lunch
2. Chop cucumbers
 EASY TO-GO LUNCHES

Ingredients
- 2 cups lettuce wraps
- 1 can tuna
- 2 Tbsp light mayo
- 1/8 cup nuts
- Seasonings: salt & pepper

Tuna Lettuce Directions

Wraps with 1. Mix mayo, tuna, salt & pepper together
Peanuts Lunch

Ingredients
- 1/2 whole wheat bagel
- 2 bell peppers
- 2 eggs
- 1 guacamole to-go
- Seasonings: everything bagel seasoning

Directions
Bell Pepper & 1. Hard boil eggs, top with everything bagel seasoning
Bagel Lunch 2. Slice bell peppers

Ingredients
- 1 cup grapes
- 2 eggs
- 1/4 cup peanuts
- Seasonings: everything bagel seasoning

Directions
Grapes & Peanuts 1. Hard boil eggs, top with everything bagel seasoning
Lunch
 EASY TO-GO LUNCHES

Ingredients
- 1 cup grapes
- 2 oz cheese
- 1 serving whole wheat pretzels

Directions
1. If slicing cheese from a block of cheese, see what oz is total
Grapes, Pretzels & cheese block & divide evenly to get 2 oz. You can also just use 2
Cheese Lunch string cheeses.

Ingredients
- 2 bell peppers
- 1 guacamole to-go
- 2 eggs
- Seasonings: everything bagel seasoning

Directions
1. Hard boil eggs, top with everything bagel seasoning
Bell Peppers & 2. Slice bell peppers
Guac Lunch

Ingredients
- 1 cup strawberries
- 1 2% flavored yogurt
- 1/2 whole wheat bagel
- 2 eggs
- Seasonings: everything bagel seasoning

Directions
Strawberries
1. Hard boil eggs, top with everything bagel seasoning
Dipped in Yogurt
2. Swap out 1/2 regular bagel for 1 mini bagel if you prefer
Lunch
 EASY TO-GO LUNCHES

Ingredients
- 2 eggs
- 1 tomato
- 2 cups lettuce
- 1/4 cup walnuts
- 2 Tbsp light vinaigrette
- Seasonings: everything bagel seasoning

Omega-3 Salad Directions

Lunch 1. Hard boil eggs, top with everything bagel seasoning
2. Make salad with walnuts, lettuce, tomato (chopped) and
vinaigrette

Ingredients
- 1 bell pepper
- 1 cup baby carrots
- 1/4 cup pecans
- 2 eggs
- Seasonings: everything bagel seasoning

Directions
Pepper & Carrots 1. Hard boil eggs, top with everything bagel seasoning
Lunch 2. Slice bell pepper

Ingredients
- 2 eggs
- 2 Tbsp regular mayo
- 2 cups baby carrots
- Seasonings: salt & pepper

Directions
1. Hard boil eggs, cut into eighths, mix with mayo &
Egg Salad & season with salt & pepper
Veggies
 EASY TO-GO LUNCHES

Ingredients
- 4 oz deli turkey
- 2 oz cheese
- 2 cups snap peas

Directions
1. If slicing cheese from a block of cheese, see what oz is total
cheese block & divide evenly to get 2 oz. You can also just use 2
Turkey Roll-Ups
string cheeses.
Lunch
2. Wrap turkey around cheese if you like
I
s

Ingredients D
- 2 eggs a
- 2 cups celery sticks
- 1/4 cup peanuts
- Seasonings: everything bagel seasoning

Directions
1. Hard boil eggs, top with everything bagel seasoning
Celery & Hard 2. Slice celery into sticks
Boiled Eggs Lunch
BEST
RECIPES -
SALADS
RECIPE
BOOK
(C) RACHEL PAUL NUTRITION 

All rights reserved. No part of this publication may be

reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying,
recording, or any other information storage and
retrieval system, without the written permission of
Rachel Paul. This guide is for the recipient ONLY. 

PRECAUTION: The information in this guide is not

meant to substitute for any dietary regimen or advice
that may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have a
medical problem, I urge you to seek competent help.
Keep in mind that nutritional needs vary from person
to person. The information here is intended to help you
make informed decisions about your eating and health.
This guide is meant to be a guide for your food choices;
it does not recommend you eliminate any foods from
your diet in its entirety. 
 EASY, TASTY SALADS

Ingredients
- 1 apple
- 1 serving tortilla chips
- 2 cups greens
- 1/4 cup feta cheese
- 1/8 cups walnuts
- 2 Tbsp low calorie creamy dressing

Directions
Salad with Apples 1. Chop ingredients aside from chips
& Tortilla Chips 2. Mix and enjoy!

Ingredients
- 1 apple
- 1 sausage
- 1/2 avocado
- 2 cups greens
- 2 Tbsp low calorie creamy dressing

Directions
1. Chop ingredients, mix and enjoy!
Salad with Apple &
Sausage

Ingredients
- 2 Tbsp low calorie vinaigrette dressing
- 1 cucumber, chopped
- 2 cups greens
- 1/2 avocado

Directions
1. Chop ingredients, mix and enjoy!

Salad with Chicken &

Cucumber
 NO-LETTUCE SALADS

Ingredients
- 1/4 onion
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1/2 avocado
- 2 Tbsp fat free vinaigrette
- 2 oz mini mozzarella balls
- Seasonings: basil, oregano, salt & pepper

Directions
Lettuce-Less 1. Chop ingredients, mix and enjoy!
Almost-Greek
Salad

Ingredients
- 2 medium cucumbers
- 1 avocado
- 20 medium shrimp
- 2 Tbsp fat free vinaigrette
- Seasonings: red pepper flakes

Directions
1. Chop ingredients, mix and enjoy!

Lettuce-Less
Shrimp Avocado
Salad
 EASY, TASTY SALADS

Ingredients
- 1 egg
- 2 oz smoked salmon
- 1/2 cucumber, chopped
- 1/2 cup shredded cabbage
- 1/2 cup couscous, cooked
- 2 Tbsp low calorie vinaigrette dressing

Directions
Salad with Fried 1. Fry egg
Egg and CousCous 2. Cook couscous
3. Chop cucumber
4. Mix all ingredients and enjoy!

Ingredients
- 1 cup grapes
- 1/8 cup walnuts
- 1/3 cup blue cheese
- 2 cups lettuce
- 2 Tbsp low calorie creamy dressing

Directions
1. Mix ingredients & enjoy
Near Waldorf
Salad

Ingredients
- 2 Tbsp low calorie vinaigrette dressing
- 2 cups lettuce
- 1/2 avocado
- 1/2 cup pasta, whole wheat
- 4 oz grilled chicken

Directions
1. Mix ingredients & enjoy!
Salad with Pasta &
Chicken
 EASY, TASTY SALADS

Ingredients
- 2 cups lettuce
- 1/2 cup baby carrots
- 1/2 bell pepper
- 2 eggs
- 1/2 avocado
- 2 slices bacon
- 2 Tbsp low calorie creamy dressing

Salad with Hard Directions

Boiled Egg & 1. Hard boil eggs
Bacon 2. Fry bacon
3. Mix ingredients and enjoy!

Ingredients
- 2 oz fresh mozz slices
- 1 tomato
- 2 cups lettuce
- 1/2 avocado
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Mix ingredients & enjoy!
Caprese Salad

Ingredients
- 1/2 green bell pepper
- 1/2 orange bell pepper
- 4 oz grilled chicken
- 1/2 avocado
- 2 Tbsp low calorie creamy dressing

Directions
1. Chop bell peppers
Salad with 2. Mix ingredients & enjoy!
Chicken and Bell
Peppers
 EASY, TASTY SALADS

Ingredients
- 1 4-5oz salmon filet
- 1 cup Brussels sprouts
- 2 cups arugula
- 1/4 cup gorgonzola cheese
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Preheat oven to 425 degrees. Line baking sheet with tin foil.
Spray with an oil spray. Cook salmon for 15 minutes or until
Salad with Salmon
flakes easily.
and Brussels
2. Cut Brussels sprouts in halves. On stove-top, spray pan with
oil spray. Stir-fry for about 10-15 minutes, mixing occasionally.
3. Add salmon, Brussels, cheese, to lettuce to make the salad.

Ingredients
- 2 cups spinach
- 1/2 cup whole wheat pasta, cooked
- 1/8 cup walnuts
- 1/4 cup feta cheese
- 2 Tbsp low calorie creamy dressing

Directions
1. Mix ingredients & enjoy!
Salad with Pasta
and Pecans

Ingredients
- 1 cup Brussels sprouts
- 4 oz grilled chicken
- 1/2 avocado
- 2 cups mixed greens
- 2 Tbsp low calorie creamy dressing

Directions
1. Cut Brussels sprouts in halves. On stove-top, spray pan with oil
spray. Stir-fry for about 10-15 minutes, mixing occasionally.
Salad with Chicken
2. Mix ingredients and enjoy!
and Brussels
 EASY, TASTY SALADS

Ingredients
- 2 cups mixed greens
- 1 can tuna
- 2 Tbsp regular mayo
- 1 cup grapes
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Mix mayo and tuna
Salad with Tuna 2. Mix ingredients and enjoy!
and Grapes

Ingredients
- 1 salmon filet
- 1 cup grapes
- 1/8 cup walnuts
- 1/4 cup gorgonzola cheese
- 2 Tbsp low calorie creamy dressing

Directions
1. Preheat oven to 425 degrees. Line baking sheet with tin foil.
Waldorf Salad Spray with an oil spray. Cook salmon for 15 minutes or until
with Salmon flakes easily.
2. Mix ingredients and enjoy!

Ingredients
- 2 cups greens
- 1/8 cup pecans
- 1/3 cup chickpeas
- 1/2 cup baby carrots
- 1/2 cup celery, chopped
- 1/2 avocado
- 2 Tbsp low calorie creamy dressing

Mixed Veg and Directions

Avocado Salad 1. Mix ingredients and enjoy!
 EASY, TASTY SALADS

Ingredients
- 2 cups lettuce greens
- 4 oz grilled chicken
- 1 tomato
- 1 guacamole packet to-go
- 1/8 cup walnuts
- 2 Tbsp low calorie vinaigrette dressing

Directions
Salad with Grilled
1. Slice tomato
Chicken and
2. Mix ingredients and enjoy!
Walnuts

Ingredients
- 2 cups lettuce greens
- 4 oz grilled chicken
- 1/2 tomato
- 1/2 bell pepper
- 1/2 avocado
- 2 Tbsp low calorie creamy dressing

Mixed Salad with Directions

Grilled Chcken 1. Chop tomato and pepper
2. Mix ingredients and enjoy!

Ingredients
- 2 cups greens
- 1 tomato
- 20 medium shrimp
- 1 guacamole packet to-go
- 2 Tbsp low calorie vinaigrette dressing

Directions
Shrimp Salad with 1. Stir fry shrimp with an oil spray on the stove top
Tomatoes 2. Slice tomato
3. Mix ingredients and enjoy!
 EASY, TASTY SALADS

Ingredients
- 2 cups greens
- 1 tomato
- 1/8 cup pecans
- 1/4 cup blue cheese
- 1/2 avocado
- 2 Tbsp low calorie creamy dressing

Directions
Blue Cheese Salad 1. Chop tomato
with Tomatoes 2. Mix ingredients and enjoy!

Ingredients
- 2 cups lettuce
- 1 cup cherry tomatoes
- 1/2 avocado
- 2 slices bacon
- 1/4 cup blue cheese
- 2 Tbsp low calorie creamy dressing

Directions
1. Chop tomato
Cobb Salad
2. Fry bacon & chop into small pieces
3. Mix ingredients and enjoy!

Ingredients
- 1 salmon filet
- 1 cup broccoli
- 2 cups lettuce
- 1/4 cup shredded parmesan cheese
- 2 Tbsp low calorie creamy dressing

Directions
1. Preheat oven to 425 degrees. Line baking sheet with tin foil.
Spray with an oil spray. Cook salmon for 15 minutes or until
Salmon Salad with
flakes easily.
Broccoli 2. Mix ingredients and enjoy!
 EASY, TASTY SALADS

Ingredients
- 2 cups lettuce
- 1 cucumber
- 1/2 avocado
- About 20 medium shrimp
- 2 Tbsp low calorie creamy dressing

Directions
Shrimp Salad with 1. Stir fry shrimp with an oil spray on the stove top
Cucumber and 2. Chop cucumber
Avocado 3. Mix ingredients and enjoy!

Ingredients
- 2 cups lettuce
- 1 cup blueberries
- 2 eggs
- 1/8 cup walnuts
- 2 Tbsp low calorie creamy dressing

Directions
Blueberry Salad 1. Hard boil eggs
with Egg and 2. Mix ingredients and enjoy!
Walnuts

Ingredients
- 4 oz grilled chicken
- 1/2 avocado
- 1 cup asparagus spears
- 2 cups mixed greens
- 2 Tbsp low calorie creamy dressing

Directions
Turkey and 1. Preheat oven to 400 degrees
Asparagus Salad 2. Chop off hard ends of asparagus, roast asparagus for 20
minutes
3. Mix ingredients and enjoy!
 EASY, TASTY SALADS

Ingredients
- 2 cups greens
- 1/2 avocado
- 1 can tuna
- 1 apple
- 1 Tbsp regular mayo
- 1 cup broccoli florets
- 2 Tbsp low calorie vinaigrette dressing

Directions
Tuna Apple Salad 1. Mix tuna, apple (chopped), and mayo
2. Mix ingredients and enjoy!

Ingredients
- 2 cups lettuce
- 1 sausage
- 1 cup snap peas
- 1 guacamole to-go packet
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Boil sausage in pot with water to cook. When the
sausage rises to the top of the pot it's typically cooked
Sausage and Snap through.
Pea Salad 2. Chop snap peas in halves
3. Mix ingredients and enjoy

Ingredients
- 2 cups lettuce
- 1 tomato
- 4 oz grilled chicken
- 1/2 avocado
- 2 Tbsp low calorie creamy dressing

Directions
1. Chop tomato
2. Mix ingredients and enjoy
Tomato and Grilled
Chicken Salad
 EASY, TASTY SALADS

Ingredients
- 2 eggs
- 1 cup green beans
- 1 apple
- 2 cups greens
- 1/4 cup blue cheese
- 2 Tbsp low calorie creamy dressing

Directions
1. Hard boil eggs
Cobb Salad with 2. Chop apple and green beans
Green Beans 3. Mix ingredients and enjoy!

Ingredients
- 1 burger patty
- 1/2 cup baby carrots
- 1/2 cup cherry tomatoes
- 2 cups greens
- 1 guacamole packet to-go
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Defrost burger patty in microwave
Deconstructed 2. Heat through in a pan on the stove with an oil spray
Burger Salad 3. Chop carrots and tomatoes
4. Mix ingredients and enjoy

Ingredients
- 1 chicken breast
- 1/2 cup carrots
- 1/2 cup cabbage, shredded
- 1 guacamole packet to-go
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Cut chicken breast into slices. Stir-fry on stove top with an oil
spray on low heat until cooked through (no longer pink).
2. Chope carrots.
Grilled Chicken &
3. Mix ingredients and enjoy!
Mixed Veg Salad
 EASY, TASTY SALADS

Ingredients
- 20 medium shrimp
- 1 cup shredded carrots
- 1/4 cup pecans
- 2 cups lettuce
- 2 Tbsp low calorie creamy dressing

Directions
1. Stir fry shrimp with an oil spray on the stove top
2. Mix ingredients and enjoy!
Shrimp Salad with
Pecans and
Carrots

Ingredients
- 1 tuna steak
- 1/2 avocado
- 1/8 cup peanuts
- 2 cups lettuce
- 2 Tbsp low calorie creamy dressing

Directions
1. Preheat oven to 450 degrees. Line cookie sheet with
tin foil & spray with an oil spray.
Tuna Steak Salad 2. Bake for 6 minutes per 1/2-inch thickness of fish or
with Peanuts until fish begins to flake when tested with a fork but
is still pink in the center.
3. Mix ingredients and enjoy.

Ingredients
- 1/8 cup blue cheese
- 1/2 avocado
- 2 cups lettuce
- 1 cup snap peas
- 2 oz smoked salmon
- 2 Tbsp low calorie creamy dressing

Directions
Smoked Salmon 1. Mix ingredients and enjoy!
Salad with Blue
Cheese
 EASY, TASTY SALADS

Ingredients
- 2 cups butternut squash chunks
- 2 cups butter lettuce
- 1/8 cup peanuts
- 1 chicken breast
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Preheat oven to 400 degrees. Line cookie sheet with tin foil,
Grilled Chicken Spray with oil spray. Line butternut squash chunks and
with Butternut chicken breast in a single layer. At 15 minutes, flip chicken over
Squash & mix around butternut squash. Bake for 30 minutes.
2. Mix ingredients and enjoy!

Ingredients
- 1 salmon filet
- 1/3 cup garbanzo beans
- 1/2 avocado
- 2 cups lettuce
- 2 Tbsp low calorie vinaigrette dressing

Directions
1. Preheat oven to 425 degrees. Line baking sheet with tin foil.
Salmon with Spray with an oil spray. Cook salmon for 15 minutes or until
Chickpea Salad flakes easily.
2. Mix ingredients and enjoy!

Ingredients
- 1/2 cup cauliflower rice
- 1/2 avocado
- 2 oz salami
- 1 mini cucumber
- 2 cups lettuce
- 2 Tbsp low calorie vinaigrette dressing

Directions
Salami &
1. Stir-fry cauliflower rice with an oil spray
Cauliflower Rice 2. Chop cucumber and pieces of salami
Salad 3. Mix ingredients and enjoy!
BEST
RECIPES -
DINNERS
RECIPE
BOOK
(C) RACHEL PAUL NUTRITION 

All rights reserved. No part of this publication may be

reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying,
recording, or any other information storage and
retrieval system, without the written permission of
Rachel Paul. This guide is for the recipient ONLY. 

PRECAUTION: The information in this guide is not

meant to substitute for any dietary regimen or advice
that may have been prescribed by your doctor. As with
all dietary programs, you should get your doctor’s
approval before beginning. If you suspect you have a
medical problem, I urge you to seek competent help.
Keep in mind that nutritional needs vary from person
to person. The information here is intended to help you
make informed decisions about your eating and health.
This guide is meant to be a guide for your food choices;
it does not recommend you eliminate any foods from
your diet in its entirety. 
 OVEN MEALS

Ingredients
- 1 zucchini
- 1 orange bell pepper
- 1 salmon filet
- 1/2 avocado
- Seasonings: salt & pepper

Directions
Salmon with
1. Preheat oven to 425 degrees
Zucchini
2. Line baking sheet with tin foil & spray with an oil spray
3. Bake salmon, zucchini (sliced), and orange bell pepper
(sliced) for 15 minutes, or until salmon flakes easily
4. Season with salt & pepper

Ingredients
- 1 salmon filet
- 2 cups Brussels sprouts
- Seasonings: salt & pepper

Directions
1. Preheat oven to 425 degrees
2. Line baking sheet with tin foil & spray with an oil
spray
3. Bake salmon and Brussels sprouts (cut in half and
Salmon with trim off hard stems) for 15 minutes, or until salmon
flakes easily
Brussels Sprouts 4. Season with salt & pepper

Ingredients
- 1 salmon filet
- 2 cups broccoli
- 1/3 cup shredded parmesan cheese
- Seasonings: salt & pepper

Directions
1. Preheat oven to 425 degrees
2. Line baking sheet with tin foil & spray with an oil spray
Salmon with 3. Bake salmon and broccoli florets for 15 minutes, or until
Broccoli salmon flakes easily
4. Season with salt & pepper
 OVEN MEALS

Ingredients
- 1 cup Brussels sprouts
- 2 cups butternut squash chunks
- 1 guacamole packet to-go
- 1 turkey burger
- Seasonings: salt, pepper

Directions
Turkey Burger 1. Preheat oven to 425 degrees
with Winter 2. Line baking sheet with tin foil & spray with an oil spray
Vegetables 3. Bake turkey burger, squash chunks, and Brussels sprouts (cut
off ends and slice in halves) for 25 minutes, flipping burger over
and mixing around veg at 15 minutes

Ingredients
- 1 turkey burger
- 2 cups kale
- 1 cup baby carrots
- 1/3 cup shredded Parmesan cheese
- Seasonings: salt, pepper

Turkey Burger Directions

1. Preheat oven to 400 degrees
with Sautéed Kale 2. Line baking sheet with tin foil & spray with an oil
spray
3. Bake turkey burger for 30 minutes, flipping burger
over at 15 minutes
4. Spray pan with an oil spray. Saute kale and carrots
(chopped).
5. Top everything with cheese and seasonings.
 OVEN MEALS

Ingredients
- 1 chicken breast
- 1/4 cup almond flour
- 1/4 cup grated parmesan cheese
- 1 egg
- 2 cups lettuce
- 1 cup sprouts
Parmesan Crusted - 1/4 cup feta
Chicken - 2 Tbsp light vinaigrette

Directions
1. Preheat oven to 425 degrees
2. Line baking sheet with tin foil & spray with an oil spray
3. Mix almond flour, parmesan cheese, and egg. Coat chicken
breast on both sides with this mixture.
3. Bake chicken for 30 minutes (or until chicken isn't pink on the
inside anymore, cut into it to check), flip over at 15 minutes
4. Make salad with lettuce, sprouts, feta, and vinaigrette

Ingredients
- 2 cups carrot noodles
- 1 tuna steak
- 1/2 cup salsa
- 1/3 cup feta
- Seasonings: Everything bagel seasoning

Directions
1. Preheat oven to 450 degrees
2. Line baking sheet with tin foil & spray with an oil
Everything Bagel spray
Crusted Tuna 3. Put everything bagel seasoning in a bowl. Coat tuna
on both sides with seasoning by laying it on both sides
Steak in the bowl.
4. Bake tuna for 6 minutes per 1/2-inch thickness.
5. In a pan, stir-fry carrot noodles with an oil spray. Add
feta cheese.
 OVEN MEALS

Ingredients
- 1 lb 90% lean ground beef or turkey
- 1 (28 oz can) crushed tomatoes
- 2 medium zucchini, sliced 1/8″ thick (be careful!)
- 2 cups whole milk ricotta
- 2 cups shredded mozzarella cheese
- Seasonings: Salt, pepper, oregano

Directions
Zucchini Lasagna 1. Preheat oven to 400°F
2. In a medium sauce pan, brown meat. Add salt, pepper,
oregano. Add tomatoes.
3. Slice zucchini into 1/8″ thick slices (be careful please!!)
4. In a 9x12 casserole dish layer zucchini, ricotta, tomatoes &
meat mixture. When adding meat and tomatoes, do NOT
add excess liquid - use a slotted spoon to add mixture to
casserole.
5. Cover with foil and bake for 30 minutes; at this 30 minute
mark, take out of the oven, uncover foil, and drain excess
liquid in the sink
6. Bake for an additional 20 minutes
 DINNER MEALS

Ingredients
- 1/2 spaghetti squash
- About 20 frozen shrimp
- 1 Tbsp oil
- 1 tsp pre-minced garlic
- Seasonings: oregano, red pepper flakes, salt

Spaghetti Squash Directions

1. Cook squash: Place squash in the microwave for 3-
Shrimp Scampi 4 minutes to soften. Using a sharp knife, cut the
squash in half lengthwise (be careful!). Scoop out
the seeds and discard. Place one half, cut side
down, in a microwave-safe baking dish with 1/4 cup
water. Microwave, covered, for about 15 minutes or
until tender. Use a fork to scrape the spaghetti
squash "noodles".
2. Cook shrimp: Stir-fry shrimp in a pan with an oil
spray and garlic. Add cooked shrimp to "noodles".
Add oil, seasonings, and mix together.

Ingredients
- 4oz boneless chicken breast, raw
- 1 cup salsa
- 2 cups lettuce
- 1/3 cup garbanzo beans (chickpeas)
- 1/3 cup shredded cheese
- Seasoning: salt, red pepper flakes

Directions
Instant Pot Salsa 1. This recipe works well if you make multiple servings (2-4)
Chicken Bowls 1. NOTE: Buy chicken raw
2. Add raw chicken and salsa to instant pot. Set
manually cook for 20 mins. Natural release.
3. Take chicken out, shred with forks, then return to salsa to
enhance flavor. Season with red pepper flakes.
4. Combine chicken with lettuce, garbanzo beans, and cheese
to make bowls.
 STOVE-TOP MEALS

Ingredients
- 1/2 cup gnocchi or 1 cup cauliflower gnocchi
- 2 cups spinach
- 2 Tbsp sun-dried tomatoes
- 1/3 cup shredded cheese
- 3 slices bacon, diced

Directions
1. Fry bacon in a pan with an oil spray & cut into small
pieces
Gnocchi Stir-Fry 2. In a separate pan, stir-fry gnocchi with an oil spray -
cover with lid
3. When the pasta's almost cooked through (you can
taste-test) add in kale, sun-dried tomatoes, and bacon
4. Top with cheese & let heat through

Ingredients
- 1 cup romaine leaves
- 1 cup mixed veggies
- 1/3 cup shredded cheese
- 4oz ground beef
- Seasonings: salt and pepper

Directions
1. Stir fry veggies & beef until no longer pink with an
oil spray. Add in salt and pepper.
Lettuce Wraps with 2. Add into lettuce leaves
3. Top with cheese
Ground Turkey &
Chopped Veg
 STOVE-TOP MEALS

Ingredients
- 1 cups baby carrots
- 1 cup diced canned tomatoes
- 4 oz ground turkey
- 2 Tbsp shredded cheese
- Seasonings: chili seasoning

Directions
Low Carb Chili
1. Stir-fry the turkey on the stove top for ~10 minutes before
adding carrots (chopped) and tomatoes
2. Let heat through for about 10-15 minutes
3. Top with cheese and seasoning
3. Lasts for 2-3 days; freeze if not using

Ingredients
- 2 cups mushrooms
- 20 shrimp
- 1/3 cup parmesan cheese
- Seasonings: salt & pepper

Directions
Mushroom & 1. Spray pan with an oil spray. Cook shrimp and
mushrooms through. Top with cheese.
Shrimp Stir-Fry

Ingredients
- 2 cups broccoli
- 20 shrimp
- 1/2 avocado
- Seasonings: salt & pepper

Directions
Broccoli Shrimp 1. Spray pan with an oil spray. Cook shrimp and broccoli
through. Have avocado on the side.
Stir-Fry
 ADDITIONAL MEALS

Ingredients
- 1 1/2 medium zucchinis, cut in half lengthwise and width-
wise
- 1/4 pound 90% lean ground beef or turkey
- Half of one 14.5oz canned diced tomatoes
- 1/3 cup shredded cheese to top
- Seasonings: Salt, pepper, oregano

Directions
1. Preheat oven to 400°F
Zucchini Boats 2. Using a small spoon, hollow out the centers of the
zucchinis
3. In a pan, stir-fry ground turkey or beef until no longer
pink; add in canned tomatoes and stir
4. Add mixture to hollowed-out zucchinis
5. Top with salt, pepper, and cheese
6. Bake for 30 minutes in a glass casserole dish or on
a baking sheet (line baking sheet with tin foil)

Ingredients
- 1 sweet potato
- 1 cups baby carrots
- 1 cup diced canned tomatoes
- 4 oz ground turkey
- 2 Tbsp shredded cheese
- Seasonings: chili seasoning

Directions
1. Stir-fry the turkey on the stove top for ~10 minutes
Loaded Potatoes before adding carrots (chopped) and tomatoes
2. Let heat through for about 10-15 minutes
3. Top with cheese and seasoning
3. Bake sweet potato in the microwave: poke holes in
potato with a fork. Microwave for 5 minutes, Turn
potato over and microwave for an additional 5
minutes. Cut open & input chili.
 STOVE-TOP MEALS

Ingredients
- 1 cup cauliflower rice
- 1 red bell pepper
- 1/2 avocado
- 2 eggs
- 1 Tbsp grated parmesan cheese
- Seasonings: salt & pepper

Egg Fried Rice Directions

with Avocado 1. Stir-fry cauliflower rice and bell pepper (chopped) in a pan
with an oil spray
2. Add in eggs & mix to desired consistency
3. Add in parmesan cheese, salt, and pepper,
4. Have avocado on the side.

Ingredients
- 1 serving tortilla chips
- 1/2 bell pepper
- 1/2 onion
- 1/2 cup salsa
- 1/3 cup shredded cheese

Directions
Loaded Nachos 1. Stir-fry onion and bell pepper with an oil spray
2. Top chips with veggies, cheese, and salsa.
Microwave if desired.

Ingredients
- 1/4 cup canned pumpkin
- 1/4 cup whipped cream cheese
- 2 cups carrot noodles
- 4 oz grilled chicken

Directions
1. In 1 pot (Pot 1) heated canned pumpkin and cream
Pumpkin Carrot cheese
Noodles with 2. In a separate pan (Pot 2) heated frozen carrot
noodles with a cooking spray, stirring occasionally to
Chicken break them up
3. Added carrots to pumpkin sauce in Pot 1
4. In Pot 2, heated pre-cooked chicken breast
5. Put all on a plate and voila!
 STOVE-TOP MEALS

Ingredients
- 2 cups broccoli
- 4 oz steak tips
- 2 Tbsp low-sodium soy sauce
- Seasonings: pepper

Directions
1. Stir fry beef and broccoli for ~10 min with an oil
spray. Add pepper.
Beef & Broccoli 2 Add soy sauce after you stir-fry in a bowl
Stir-Fry

Ingredients
- 2 hot dogs
- 1 large lettuce leaf
- 1 hot dog bun
- 1 Tablespoon mustard

Directions
1. Boil hot dogs in a pot until done
2. Place in bun and lettuce leaf
Hot Dogs Done
Right

Ingredients
- 1 burger patty
- 1 cup baby carrots
- 1 serving potato chips
- 1 cup celery sticks
- 1 Tbsp mustard

Directions
1. Cook burger patty on stove top with an oil spray. Defrost in
Open Faced
microwave if cooking from frozen.
Burger & Chips
 COMFORT FOOD MEALS

Ingredients
- 2 cups celery sticks
- 1 serving frozen chicken nuggets
- 2 Tbsp low calorie Ranch dressing

Directions
1. Cook chicken nuggets as directed on package
2. Dip celery sticks into ranch

Wings & Celery

Ingredients
- 2 zucchinis
- 1 serving mozzarella sticks
- 1/2 cup salsa
- Seasonings: everything bagel seasoning

Directions
1. Cook mozzarella sticks as directed on package
2. Slice zucchini; preheat oven to 425 degrees
Mozzarella Sticks 3. Line baking sheet with tin foil, spray with oil spray
& Zucchini Fries 4. Bake zucchini (season with everything bagel
seasoning) for 15 minutes
5. Dip zucchini and mozz sticks in salsa

Ingredients
- 1 ~250 calorie low-carb frozen meal
- 1 oz cheese
- 2 cups kale
- 1 tomato, sliced

Directions
1. Mix lettuce and tomato (chopped) as the base, and
top with frozen meal and cheese
Frozen Meal
Spiced Up