Revolution Rolls

Revolution rolls (2 rolls = 1/3 lean and 1.33 condiment)

3 eggs

3 tablespoons light cream cheese

1/16th teaspoon cream of tartar

1 packet splenda (I use stevia)


Separate egg whites from yolks. Add cream of tartar to whites and beat whites on high until stiff peaks form.  Add cream cheese and splenda to yolks and mix well.  Fold whites and yolk mixture together.

Make 6 equal blobs on parchment paper.

Bake at 350 for 30-35 minutes.


**we use these as buns for turkey burgers, chicken salad, egg salad, and bbq chicken sandwiches.


Asian Salad Dressing

Asian Salad dressing

1/3 cup peanut oil

1/3 cup rice wine vinegar

1/4 cup soy sauce

1/4 cup sesame oil

1-3 cloves fresh garlic (depending on your taste)

3 1/2 tablespoons honey

fresh ginger



Combine all ingredients in a blender and blend well

Cauliflower Pizza

Cauliflower pizza (one serving)

1 cup grated raw cauliflower

1/4 cup egg beaters (can use egg whites also)

1/2 cup reduced fat cheese

1/8 tsp garlic powder (*I often leave this out)

1/4 tsp basil


spray parchment paper with non stick cooking spray.  Combine all ingredients and  form pizza crust (I use the back of the spoon to spread it around) about the size of a plate.

Bake at 425 for 30 minutes then flip crust over and bake 10-15 additional minutes.  Color should be a medium brown. Remove from the oven and put on toppings (sauce, veggies, protein and a little cheese). Return to oven and broil until cheese is melted.

Asian Wrap

Asian Wrap (1 serving)

6 oz of already cooked ground turkey or chicken

1 tablespoon olive oil

½ cup diced cabbage, coleslaw or broccoli slaw

½ cup diced mushrooms

¼ tsp garlic powder

¼ tsp ginger

4-6 lettuce leaves

Sauté veggies in olive oil for about 2 minutes then add cooked meat and heat through. Add garlic powder, ginger and soy sauce.  Wrap in lettuce leaves to eat.

Shrimp or Chicken Stir fry

Shrimp or chicken stir fry (1 serving)

1 tablespoon smart balance light margarine

½ cup yellow summer squash

½ cup zucchini squash

½ cup mushrooms

7 oz unthawed shrimp or 6 oz cooked chicken

½ tsp garlic and herb Mrs. Dash

Sauté veggies in butter for about 2 minutes then add shrimp or chicken and Mrs. Dash.

Cover pan and let steam for about 3-4 minutes. Serve with 1 tablespoon fresh Romano and parmesan cheese sprinkled on top.

TSFL Cauliflower Crust Pizza – Lean & Green

Southern Healthpitality

I pulled this receipt from the Take Shape For Life Facebook page (insert link). It was easy and pretty darn amazing. I made just a couple of adjustments.

First of all, I currently have a hang up with rabbit food. I don’t like lettuce, spinach, anything with leaves in general. I mean, why don’t we all just go knaw on our lawns. I realize that is a bit dramatic, but this is my life. Hopefully in time, I will open up to this leaf eating phenomenon. I didn’t eat cauliflower before this either, so there is hope.

Therefore, I held out on the fancy spinach leaf. I added just a tiny bit of salt-free tomato paste after baking the crust. I also added fresh mushrooms. The point here is that I took the template and made it mine, which is part of the fun.


Besides my child scraping all the…

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Weight-loss Success Story: Michael & Brandie

Don't Weight Any Longer | Certified Independent Health Coach | Take Shape For Life

Check out Michael’s Story:

take_shape_for_life_medifast_tsfl_weightloss_before_and_after_ michael“My wife, Brandie and myself were 40+ lbs overweight and facing serious health problems because of our habits, genetics and by our own unhealthy choices. We knew something had to be done. Scared that being “healthy” was going to put a damper on our lively social lives and gatherings with friends, we were hesitant. But soon learned that choosing to change our lifestyle didn’t change our friendships, but made them stronger. Now our friends and family are choosing health and eradicating disease! I took off and have maintained a 48 lb. weight loss, Brandie took off and has maintained a 43 lb. weight loss. Both have gained many years of life with their kids, family and friends!”

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