Individual Portion

The Guilt-Free Shamrock Shake!

Have you been tempted to order McDonald’s Shamrock Shake? Let's try whipping up this guilt-free version at home, instead!


Guilt-Free Shamrock Shake Recipe:

This icy beverage blends Plain Greek Yogurt with protein powder, and every sip is infused with a hint of cool minty flavor. Plus, you can’t beat the pretty green hue for the perfect St. Paddy’s Day delight!


  • 1/2c. Plain Greek Yogurt
  • 1 scoop vanilla or plain protein powder (Don’t have any? Just use a full cup of Plain Greek Yogurt, which has tons of protein in it!)
  • 1/8 tsp. mint extract (or more for taste)
  • 2-3 packets Truvia (or sweetener of choice, also for taste)
  • 5-10 ice cubes (use more for a thicker shake)
  • 4-6 oz. water (use less for a thicker shake or more for a thinner shake)
  • Add some spinach for a green hue! (This is a suggestion I saw from a few of my blogger friends!)

Makes One Serving (Calories depend on Protein Powder and Yogurt- Mine was 280 calories)


Add all the ingredients to a blender and blend till it’s smooth! Now pour into a glass and enjoy your Protein Shamrock Shake! If you really don’t want to use the spinach in the shake, (which I understand) you can add green dye for the color- or just let the shake taste the way you want it without the green color. Enjoy!

Vegetable Medley


4 oz Carrots (raw)
1 teaspoons Olive Oil 1 Tbsp
30 grams Tesco Brown Onions
4 oz Squash, Summer, Crookneck, Raw 4 oz Zucchini - Raw


Slice all veggies but especially slice the squash very thin. Start onions and carrots in non-stick skillet with olive oil. After carrots start to become tender add the squash. Cook the squash for a couple of minutes and when thinly sliced they will cook very quickly.


Calories: 130 cals 

Carbs: 18g

Fat: 6g

Protein: 5g

Fiber: 1g 

Italian Rice and Turkey


10 grams Cheese, Parmesan, Shredded

20 grams Red Onions

50 grams Bell Pepper (red, Green), Raw (chopped) 

50 grams Button Mushrooms (fresh)

1/2 cups Trader Joe's Organic Marinara Sauce

1/2 cups Brown Rice - Cooked

4 oz Jenni-o Ground Turkey 93/7


Cook ground turkey or weigh out 4 oz of pre-cooked ground turkey. Next saute the bell pepper, red onions, and mushrooms in non-stick pan with a little chicken stock. Mix ground turkey in vegetables and brown rice. Heat briefly adding a little chicken stock. Once mixture is warmed add the marinara sauce and warm. Place in a bowl and sprinkle Parmesan cheese on top. 


Calories: 400 cals 

Carbs: 38g

Fat: 13g

Protein: 31g

Fiber: 2g

Good Morning Omelette


20 grams Cheese, Parmesan, Shredded 

1 teaspoons Olive Oil

50 grams Baby Spinach

50 grams Button Mushrooms (fresh) 

30 grams Red Onions

40 grams Bell Pepper (red, Green), Raw (chopped) 

100 grams Eggs Whole


Place all vegetables except spinach in a small skillet with olive oil and briefly sauté. Right at the end put the spinach in for about 30 seconds. Place the veggies in a bowl and place lightly beaten eggs in a non stick pan. Use the veggies and shredded cheese in the eggs and fold over for a great healthy omelet.

Use the veggies and shredded cheese in your omelet.


Calories: 290 cals
Carbs: 6g
Fat: 20g
Protein: 21g
Fiber: 0g

Roasted Sprouts & Sweet Potatoes


1 teaspoons Olive Oil 1 Tbsp
126 grams Brussels Sprouts, Organic 

160 grams Sweet Potato 80g


Slice potato into 1/4 inch pieces and the spouts in Half. Spread them out on a roasting pan and brush lightly with the olive oil. Roast until cooked. 


Calories: 220 cals
Carbs: 33g
Fat: 6g
Protein: 6g
Fiber: 0g

Pastor Ken's Apple Harvest Oatmeal


40 grams Quaker Steel Cut Oats – 3 minute 1 cup water
10 grams Chia Seeds 0rganc
7 grams Ground Flax Seed
100 grams Organic Apple Sauce Stevia in the Raw


Oatmeal: mix the ingredients with water before cooking. Cook them stirring often. When microwaving make sure your bowl is large because it expands quickly. After cooking, add the applesauce and sweeten to your desire with Stevia or possibly a Sugar-Free Maple syrup.

Nutritional Information (per serving) 

Calories: 286 cals
Carbs: 50g
Fat: 7g
Protein: 9g
Fiber: 12g