Baked Salmon

4 oz Wild Caught Salmon Filet
1/2 Lemon (sliced thin to cover length of salmon, rest to squeeze on after cooked as desired)
1 Tsp Dill (optional)
1 Tsp Garlic Powder
1/4 Cup White Onion
Pinch of Salt (to taste)
Pinch of Pepper (to taste)
Tin foil


Preheat oven to 375 degrees
Place olive oil and onions on tin foil (use  enough foil to make it into a little boat)
Place salmon on top of onions and olive oil
Top salmon with dill, garlic, salt, pepper, and thinly sliced lemon slices
Fold tin foil up into a boat inclosing the salmon
Cook for 25 minutes until fish is flaky

Tips to Staying on Track
Go shopping for the week (or at least until Wednesday) at the beginning of the week and plan out your 3 meals and 2 snacks for each day. This is setting you up for success. Look at your daily calorie goal and map out your meals and snacks so there is no way you will accidentally go over your goal. Prepare your meals the night before in the morning so you know what you are eating for the day. This allows you to control what you put in your body. Nothing worse then being caught out and about starving and being forced to grab fast food or a bag of chips.

Berry-Flaxseed Smoothie

2 tablespoons whole flaxseeds
1/2 cup orange juice
1/2 cup nonfat vanilla yogurt
1 cup unsweetened frozen mixed berries or blueberries
1 small banana, sliced


​Place the flaxseeds in dry blender, cover, and blend until ground into a fine powder. Add the orange juice, yogurt, mixed berries (or blueberries), and banana. Cover and blend until smooth and creamy.

Peanut Butter Cookie Dough Bites Recipe:
(Serves 20 – 2 cookies per serving)

2 C Quick oats
2 C Peanut butter (sub any nut butter)
2 C Fat free powdered milk (weird, I know)
1 C Honey
1 C Bran

Combine all ingredients into a mixer and blend until it forms into a solid (add a splash of water if it wont come together)
Use a small ice cream scooper or spoon to make ~40 bites
Store in the refrigerator


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