Below are some sample recipes and meal planning ideas for your personal use, for free!

All our recipes and 8 week meal plans are available for all Club E-Fit members..
Sign Up now and enjoy all the benefits of being a Nats Club E-Fit member for only $1 a day.

Sample Recipe Index:

Sample Recipes:

Southwest Scrambled Eggs
2 tsp vegetable oil
3 corn tortillas (about 6 inches in diameter), cut into thin strips
¼ c chopped onion (about 1 small)
2c egg substitute fat/cholesterol-free product
½ jalapeno chili, seeded and chopped
1c salsa
1/4c low-fat sour cream
2 Tbsp. Chopped green onions (with tops)

Heat oil in 10 inch nonstick skillet over medium-high heat.  Cook tortillas and ¼ cup onion in oil about 5 minutes, stirring frequently, until tortillas are crisp.

Mix egg substitute and chili.  Pour over tortilla mixture; reduce heat to medium.  As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, un-cooked portion can flow to bottom.  Do not stir.  Cook 4 to 5 minutes or until eggs are thickened throughout but still moist.  Top each serving with salsa, sour cream, and green onions.  Makes 4 servings.

Per serving:
Calories: 175
Fat: 4 grams
Percentage of calories from fat: 20%

Apple Crisp
1 (21 oz.) can apple pie filling
3/4c. sugar
3/4c. brown sugar
1/2c. flour
1/2c. quick oats
1 tsp. cinnamon
½ tsp. nutmeg
1 env. Dry butter substitute (not diluted)
2 tsp. water

Heat oven to 375F.  Mix together apple filling, water, and granulated sugar in a bowl.  In another bowl, mix together all the dry ingredients.  Fold the 2 together and spoon into a square baking dish that has been sprayed with a nonfat cooking spray.  Bake about 30 to 40 minutes until set and golden brown on top.  This is great served warm with nonfat frozen yogurt.  Makes 9 servings.

As a variation, you can substitute cherry pie filling, blueberry, strawberry, or raspberry.

Per serving:
Calories: 257
Fat: 1 gram
Percentage of calories from fat: 2%

Sample Meal Plans

Breakfast:      Southwest Scrambled Eggs & banana   page 55 Lowfat Cooking         

Lunch:           Tuna salad sandwich with veggies

Snacks:         (Portions) of mixed nuts, trail mix, fruit, Power Bars, Nuts/seeds, Veggie Tray, Gum, Mints, Lots of water.

Dinner:          Boneless Pork & Grilled Veggies        

Desserts:       Apple Crisp   page 66 Lowfat Cooking

Goals for each day:        3 grams of fat or less per 100 calories.

Drink 6-8 cups of water 2 servings of fruit 3 servings of vegetables

 6-8 oz. of protein 3 servings of grains 2 servings of milk (you need to personalize it you may need more or less) Double check a healthy portion size.  When are you eating?

Not a member yet, sign up for a membership today for only $1.00 a day.

Club E Fit is a members only club where members receive added support for there fitness goals through online training, additional video training and one on one support by NATS trainers.

Sign up for on-line NATS Elite Membership and receive all the benefits:

• Only $1.00 a day (paid annually by credit card $365)
• Exercise and Food Dairy charting
• Fitness and Weight loss charting
• Motivational notes
• Health and Fitness tips
• Menu and Recipe ideas
• On-line personal training
  
  

• Order your NATS Elite membership now! For only $1 a day !