Caribbean Shrimp Tacos with Jalapeno Pineapple Salsa

Updated: 7/10/25

It’s Taco Tuesday! Caribbean Shrimp Tacos? Yum! Feel free to substitute with your favorite lean protein such as chicken breast, pork or favorite white fish!

Caribbean Shrimp Tacos with Jalapeno Pineapple Salsa

Servings:
2 Vegetable
1 Protein
1 Fruit
1 Starch

Suitable for all Freedom meal plans only

Ingredients: 

For the Shrimp:
1 portion large Shrimp, peeled and de-veined
Unflavored Non-Stick Cooking Spray
2 tsp Chipotle Chili Powder
1 tsp Allspice
½ tsp. Ginger, ground
½ tsp. Thyme, dried
¼ tsp. Cinnamon
Black pepper to taste
1 Tortilla 

For the Salsa:
1 small Tomato, cut in quarters
½ Jalapeno, seeded
2 cloves Garlic, skin on
1 fresh Lime, juiced
¼ cup Cilantro, roughly chopped
2/3 cup Pineapple, diced 

Preparation:
Preheat the oven to 425 degrees F. 

Spray baking sheet with unflavored non-stick cooking spray. Combine the shrimp, chili powder, all-spice, ginger, thyme, cinnamon and pepper. Arrange in a single layer on one side of the pan. To the other half of the pan, add the tomatoes, jalapeño, and garlic. Transfer to the oven and roast 10-12 minutes or until the shrimp is cooked and the tomatoes are lightly charred. 

Set the shrimp aside. Squeeze the garlic cloves out of their skin. In a blender, add the roasted tomatoes, jalapeño, garlic, lime juice  and cilantro. Blend until smooth.  Stir in the pineapple. 

Stuff the shrimp into a warmed tortilla and top with the Roasted Jalapeño Pineapple Salsa.

Chicken and Sweet Potato Skillet

Updated: 7/10/25

Tired of boring meals? Try this recipe 3 different ways!

Three Ways to Change Up This Dish:

1. Mexican – Add chipotle powder, a pinch of cayenne pepper and fresh cilantro, to taste. Add a tablespoon of fresh lime juice.

2. Italian – Add oregano, onion powder, and coriander, to taste. Add a tablespoon of fresh lemon juice.

3. Indian – Add curry powder, to taste.

Chicken and Sweet Potato Skillet

Servings:
1 Protein
1 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 portion of Boneless, Skinless Chicken Breast
1 clove Garlic, minced
½ medium Sweet Potato, peeled and diced
1 cup chopped, fresh Kale
Black Pepper, to taste
Unflavored Non-Stick Cooking Spray

Preparation:
Season chicken pepper.  Spray skillet with unflavored cooking spray. Sautee chicken 8-10 minutes Remove and set aside.

In the same skillet, saute garlic, 1 minute; add diced sweet potatoes and kale. Cook 5-7 minutes or until sweet potatoes are tender.

Return chicken to skillet; heat until warmed through.  Serve while hot.

Hawaiian Chicken Kabob

Updated: 6/11/25

Grilling season is upon us!  Enjoy a taste of the tropics straight from your grill with this Hawaiian Chicken Kabab recipe!

Hawaiian Chicken Kabob

Servings:
1 Protein
1 Vegetable
1 Fruit

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless, skinless Chicken Breast, cut into cubes
2/3 cup fresh Pineapple, cut into cubes
¼ medium Green Bell Pepper, cut into 1 inch pieces
¼ medium Red Onion, cut into 1 inch pieces
1 Tbsp Rice Vinegar
½ Garlic Clove, minced
1 Tsp. Ginger, minced
Freshly Ground Black Pepper, to taste

Preparation:
In a bowl whisk together rice vinegar, garlic, ginger and pepper. Place chicken in a resealable bag, and cover with marinade mixture. Seal bag and refrigerate 1 hour (meanwhile soak wooden skewer stick(s) in water for 1 hour).

Preheat a grill over medium heat to 400 degrees. Season red onion and bell pepper with pepper, then thread red onion, bell pepper, pineapple and chicken onto skewers until all of the chicken has been used.

Spray grill grates with unflavored cooking spray, then place skewer(s) on grill. Grill, rotating skewer(s), until chicken is cooked all the way through. Serve warm.

Grilled Salmon Skewers

Updated: 5/23/23

Fire up the grill for some Father's Day Grilled Salmon Skewers! Serve with your favorite fresh vegetables!

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving skinless Wild Salmon fillet, cut into 1-inch pieces
1 fresh Lemon, very thinly sliced into rounds
Fresh Oregano, chopped, to taste
1 tsp. Ground Cumin
¼ tsp. Crushed Red Pepper Flakes

Preparation:
Heat grill on medium heat and spray the grates with unflavored cooking spray. Mix oregano, cumin, and red pepper flakes in a small bowl; set spice mixture aside.

Beginning and ending with salmon, thread salmon and folded lemon slices onto skewer(s). Spray the fish lightly with unflavored cooking spray and season with the spice mixture.

Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.

Shrimp and Spinach with Caramelized Onion

Updated: 6/2/25

Try MWLC's easy 🍤 Shrimp and Spinach with Caramelized Onion recipe for dinner tonight!  

Shrimp and Spinach with Caramelized Onion

Servings:
1 Protein
1 Starch
3 Vegetables

Suitable for all Freedom and FastTrack 2.0 meal plans only

Ingredients:
Unflavored Cooking Spray
½ medium Onion, thinly sliced
2 cups fresh Spinach leaves, trimmed, rinsed and patted dry
1 serving uncooked medium Shrimp, peeled and deveined
1 clove Garlic
1/8 tsp. crushed Red Pepper Flakes
2 Tbsp. juice from a fresh Lemon
¼ tsp. grated Lemon peel
1 slice of 35-40 calorie Bread for toasted fresh bread crumbs

Preparation:
Evenly spray a large skillet with unflavored cooking spray over medium-high heat and cook onions, stirring occasionally for 2 minutes or until tender. Remove onions and set aside. Spray unflavored cooking spray in same skillet over medium-high heat and cook spinach, stirring occasionally until spinach is wilted. Remove spinach and keep warm.

Spray skillet again with unflavored cooking spray and cook shrimp, garlic and crushed red pepper flakes, stirring until shrimp turns pink. Stir in lemon juice, lemon peel and onions. To serve, spoon over spinach and garnish with bread crumbs.

Toasted fresh bread crumbs: Coarsely chop sliced bread. Toast in toaster oven or bake at 350° for 10 minutes.

Crunchy Chicken Tender Salad

Updated: 8/31/23Here’s a much lighter and healthier version of a popular lunch time choice! Enjoy!

Crunchy Chicken Tender Salad

Servings:
1 Protein
3 Vegetable
1 Treat

Suitable for all Freedom meal plans

Ingredients:
2 cups Lettuce, torn
1/4 medium Cucumber, chopped
1/4 medium Onion, chopped
5 Cherry Tomatoes

1 serving Chicken Breast, Boneless and Skinless, cut into strips
1 package Tasty Bites (flavor of your choice)
¼ tsp Basil
¼ tsp Garlic Powder
¼ tsp Onion Powder
¼ tsp Oregano
¼ tsp Paprika
Unflavored Non-Stick Cooking Spray
Dash of Cayenne Pepper (if you prefer a spicy kick)

Preparation:
Preheat oven to 400 degrees.

Crush Tasty Bites or BBQ' O’s in a plastic bag to make crumbs.  Add spices and shake well.  Add a few strips of chicken to the bag and shake, coating with the seasoned crumb mixture and remove, placing on a baking sheet sprayed with unflavored non-stick cooking spray.  Repeat until all chicken is coated and placed on the baking sheet.   Bake for 12-15 minutes or until chicken is cooked to 165 degrees. 

Combine salad ingredients in a bowl and top with Chicken Tenders. Serve with MWLC salad dressing of choice.

Orange Spice Beef Kabobs

Updated: 3/13/25

It's been a long week!  Fire up the grill for a healthy and delicious dinner!  Orange Spice Beef Kabobs are just what you need on this Friday night! 

Orange Spice Beef Kabobs

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Juice from 1 fresh Orange
1 Tbsp Splenda Brown Sugar
¼ tsp. Ground Ginger
1 serving of Sirloin Steak, cut into 1 inch pieces
1 cup Zucchini or Yellow Squash, cut into 1 inch pieces
½ medium Green Pepper, cut into 1 inch squares

Preparation:
Combine first 3 ingredients. Marinate beef 1 hour. Alternate beef and vegetables on skewer.

Broil 4 inches from heat for about 8 minutes or until your liking. Also great on the grill!

Cheesy Tuna Macaroni

Easy food prep to get your protein, vegetables, starch, snack and supplement!

Cheesy Tuna Macaroni

Updated: 3/13/25

Servings:
1 Protein
3 Vegetables
1 Starch
1 Snack
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:
1 serving Tuna (canned in water)
1 cup Broccoli florets
½ medium Red Bell Pepper, diced 1-inch
½ medium Onion, diced
1 tsp Parsley, finely chopped
1 packet Macaroni & Cheese Nutritional Supplement
Ground Black Pepper or Red Pepper Flakes, to taste
1 bag Cheddar Double Bites
Unflavored Non-Stick Cooking Spray

Preparation:
Prepare the macaroni & cheese according to package directions and crumble the contents of the cheddar double bites.

Preheat a medium sized pan and spray with unflavored non-stick cooking spray.  Add the broccoli, bell pepper and onion to the pan and saute until the onion becomes translucent and broccoli is tender.  

Add tuna and prepared macaroni & cheese to the cooked vegetables, combining until thoroughly mixed and tuna is heated through. 

Season with ground black pepper or red pepper flakes to taste; top with crumbled cheddar double bites and serve.

Cajun Scallops

Updated: 3/15/22

A taste of the sea! Try our Cajun Scallop recipe for dinner tonight!

Cajun Scallops

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 portion fresh Scallops
½ tsp. Dry Mustard
½ tsp. Red Pepper Flakes, to taste
2 Garlic cloves, minced
¼ tsp. Pepper
Juice of 1 fresh Lemon
½ cup Water
1 cup fresh Asparagus

Preparation:
Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops. Add 1/2 cup of water to a non-stick frying pan and add scallops.

Cover with lid and cook on medium for 10 minutes, turning them once.

Steam the asparagus for 5-10 minutes, depending on thickness, or until tender.

When scallops are done, remove from the pan and place on a plate with asparagus. Spoon any remaining pan juices over the asparagus and scallops.

Sweet & Sour Chicken

Sweet & Sour Chicken

Servings:

1 Protein
2 Vegetables
1 Fruit
1 Starch

Suitable for all Freedom and FastTrack 1.5 and 2.0 meal plans only

Ingredients:
1 serving lean Chicken, cut into chunks
½ medium Bell Pepper, chopped
½ medium Onion, chopped
2/3 cup fresh Pineapple, cut into chunks
¼ cup Long Grain Brown Rice (cooked)
1 clove Garlic, minced
1 Tbsp Kraft Fat Free French Dressing
Unflavored Non-Stick Cooking Spray

Preparation:
Sautee pork and garlic in a pan sprayed with unflavored non-stick cooking spray. Once the chicken is cooked, add vegetables, pineapple, and dressing. Cook until vegetables reach desired tenderness. Serve with cooked long grain brown rice.

Scallop Alfredo Pasta

Updated: 2/25/25

Lemon Cream + Scallops = DELICIOUS!

Scallop Alfredo

Servings:
1 Protein
2 Vegetables
1 Starch
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:
1 serving Scallops
½ cup Broccoli florets
½ cup Mushroom, sliced
1-2 cloves Garlic, minced
1 tsp dried Oregano, crushed
1 tsp dried Thyme
½ cup Celery, diced
¼ medium Onion, diced
1 tsp Parsley, finely chopped
1 Tbsp juice from a fresh Lemon
1 tsp Lemon zest
1 packet MWLC Fettucini Alfredo Nutritional Supplement, prepared
Unflavored Non-Stick Cooking Spray
Ground Black Pepper, to taste

Preparation:
Prepare the Fettuccini Alfredo according to package directions.

Preheat a medium sized pan and spray with unflavored non-stick cooking spray.  Sear the scallops for 4-5 minutes on each side. Remove the scallops and in the same pan, add the broccoli, mushroom, garlic, celery and onion to the pan and saute until celery and onion become translucent and broccoli is tender.  

Add the scallops and prepared fettuccini alfredo to the cooked vegetables, combining until thoroughly mixed. 

Sprinkle oregano, thyme, parsley, lemon and lemon juice on top; stir and serve.

Shrimp Taco Lettuce Wraps

Shrimp Taco Lettuce Wraps

Servings:
2 Vegetables
1 Protein
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Shrimp, peeled & deveined
½ tsp. Smoked Paprika
¼ tsp. Garlic Powder
¼ tsp. Cumin
Ground Black Pepper, to taste
2-3 whole Lettuce leaves
½ cup Cherry Tomatoes, halved
1-2 Green Onions, chopped
¼ cup Corn
2 Tbsp fresh Cilantro, chopped
Unflavored Non-Stick Cooking spray
fresh Lime wedges
Jalapenos

Preparation:
In a bowl, combine shrimp with unflavored non-stick cooking spray, paprika, garlic powder, cumin, and pepper. Allow to sit for 10-15 minutes.

Grill or sautee shrimp for 2-3 minutes per side until opaque and slightly charred.

Assemble the wraps with cooked shrimp, corn, tomato, and green onions. Top with cilantro and juice from a fresh lime wedge.

Sweet & Sour Pork

Sweet & Sour Pork

Servings:
1 Protein
2 Vegetables
1 Fruit
1 Starch

Suitable for all Freedom and FastTrack 1.5 and 2.0 meal plans only

Ingredients:
1 serving lean Pork, cut into chunks
½ medium Bell Pepper, chopped
½ medium Onion, chopped
2/3 cup fresh Pineapple, cut into chunks
¼ cup Long Grain Brown Rice (cooked)
1 clove Garlic, minced
1 Tbsp Kraft Fat Free French Dressing
Unflavored Non-Stick Cooking Spray

Preparation:
Sautee pork and garlic in a pan sprayed with unflavored non-stick cooking spray. Once the pork is cooked, add vegetables, pineapple, and dressing. Cook until vegetables reach desired tenderness. Serve with cooked long grain brown rice.

Seafood Stuffed Peppers

Seafood Stuffed Bell Peppers

Servings:
2 Vegetables
1 Protein
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Shrimp, Crab, or Lobster (cooked)
½ medium Bell Pepper
¼ cup Long Grain Brown Rice (cooked)
¼ cup Celery, chopped
¼ medium Onion, chopped
1 clove Garlic, minced
1-2 Tbsp fresh Parsley, chopped
1-2 tsp. Old Bay Seasoning – Sodium Free
4 oz. Plain Greek Yogurt
Lemon wedges (optional)
Unflavored Non-Stick Cooking spray

Preparation:
Preheat oven to 375 degrees F. Set aside bell pepper and lemon juice.

In a small pan sprayed with unflavored non-stick cooking spray, sautee the onion, garlic, and celery until tender. Move this mixture to a bowl and add your seafood, rice, 1 Tbsp parsley, seasoning, and yogurt.

Spoon the mixture into the pepper, packing it tightly. Bake covered with foil for 20 minutes. Remove the foil and bake for an additional 10 minutes or until the pepper is tender.  Garnish with remaining parsley and lemon wedge.

Tuna Noodle Casserole

Updated: 2/25/25

Another delicious recipe idea for Tuna!

Tuna Noodle Casserole

Servings:
1 Protein
2 Vegetables
1 Starch
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:
1 serving Tuna (canned in water)
½ cup Broccoli florets
½ cup Mushroom, sliced
1 clove Garlic, minced
1 tsp dried Oregano, crushed
1 tsp dried Thyme
½ cup Celery, diced
¼ medium Onion, diced
1 tsp Parsley, finely chopped
1 packet MWLC Fettucini Alfredo Nutritional Supplement
Unflavored Non-Stick Cooking Spray

Preparation:
Prepare the Fettuccini Alfredo according to package directions.

Preheat a medium sized pan and spray with unflavored non-stick cooking spray.  Add the broccoli, mushroom, garlic, celery and onion to the pan and saute until celery and onion become translucent and broccoli is tender.  

Add tuna and prepared fettuccini alfredo to the cooked vegetables, combining until thoroughly mixed and tuna is heated through. 

Sprinkle oregano, thyme and parsley on top; stir and serve.

Garlic Pork Loin (Pressure Cooker)

Updated: 12/28/21

Try this easy Pressure Cooker recipe!  Your taste buds will thank you!  

Garlic Pork Loin (Pressure Cooker)

Servings:
1 Protein
0.5 Vegetable
1 Fruit
1 Starch

Suitable for all Freedom and FastTrack 2 meal plans only

Ingredients:
1 serving Pork Loin, trimmed of fat
¼ medium Onion, sliced
2 Garlic Cloves
½ medium Grapefruit, diced
2 Tbsp juice from a fresh Lime
¼ Tbsp Oregano, fresh
¼ Tbsp Cumin
1 Bay Leaf
¼ cup Cilantro, chopped

Preparation:
In a small blender, combine garlic cloves, oregano, grapefruit, cumin, and lime juice. Blend together until it is a smooth liquid. Trim fat off from your pork loin serving. Place the pork loin in a medium glass dish. Pour the mixture over top of the pork loin and refrigerate for a couple of hours.

Once time is up, place the marinated pork loin into the pressure cooker. Next, cover the pressure cooker after you have added the bay leaf.

Cook on high pressure for 30-45 minutes. Remember let the pressure from the cooker release naturally.

Remove the pork loin from the cooker, place on a glass plate and shred it into pieces. Remove all liquid, except about a half cup, from the pressure cooker and set the pork back into the cooker to stay hot.

Serve the shredded pork on a tortilla shell OR over top your serving of cooked wild rice.

Meat Loaf

Updated: 2/17/25

Meat Loaf

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack 1.5, 2 meal plans only

Ingredients:
1 serving Ground Sirloin (or Ground Turkey if preferred)
¼ medium Green Pepper, chopped
¼ medium Onion, chopped
½ cup Mushrooms, fresh sliced
½ small Tomato, chopped
¼ cup Celery, chopped
1 Tbsp. each: Dried Basil Leaves, Dried Parsley Flakes, Cinnamon and Pepper
2 cloves Garlic, minced
1 serving Worcestershire Sauce
1 serving Melba Toast or 1 slice of Diet Bread, crumbled in food processor

Preparation:
Put all ingredients in a large mixing bowl. Mix together until thoroughly combined. Put mixture into a small baking dish, spreading evenly, making a finger width space between the edge of baking dish and mixture. Place into oven and bake at 350 degrees for 30-40 minutes.

Beef with Braised Collard Greens

Updated: 1/29/25

Collard Greens hit peak season January through April. They are rich in vitamins and this dish will be sure to please the taste buds!

Beef with Braised Collard Greens

Servings:
3 Vegetables
1 Protein 

Suitable for all Freedom meal plans and FastTrack 2.0 only

Ingredients: 
Unflavored Non-Stick Cooking Spray
¼ medium White Onion, coarsely chopped
2 cloves Garlic, chopped
¼ Jalapeno, seeded and chopped
1 portion lean Ground Beef
½ tsp. Black Pepper
½ tsp. Ground Cinnamon
½ tsp. Ground Ginger
½ tsp. Turmeric
1 tsp. Cumin
1 tsp. Ground Coriander
1 cup Collard Greens, stems removed and sliced into 1-inch strips
5 Grape Tomatoes, quartered
1 tsp. juice from a fresh Lemon

Preparation:
Spray large skillet with unflavored cooking spray add the onion and saute on medium heat until soft, about 4 minutes. Add the garlic and jalapeño and saute for 1 minute. Add the ground beef and seasonings cook until browned, about 6 to 8 minutes. Add the collard greens and tomatoes and saute until wilted, about 4 minutes.

Stir ingredients gently as it cooks, careful not to crush the tomatoes. Remove from heat add the lemon juice, season with pepper to taste and serve.

Cheeseburger Macaroni

Updated: 1/29/25

Healthier version of a childhood favorite!

Cheeseburger Macaroni

Servings:
1 Protein
3 Vegetables
1 Starch
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:

Cheeseburger Macaroni
1 serving Ground Beef, lean (can substitute with Ground Turkey)
2 cloves Garlic, minced
1 tsp Worcestershire
1 small Tomato, diced
½ medium Onion, diced
1 packet Macaroni & Cheese Nutritional Supplement
Unflavored Non-Stick Cooking Spray

MWLC “Pickles”
½ medium Cucumber, sliced
1 Tbsp Apple Cider Vinegar
1 tsp Dill Weed
1 serving Stevia
1 small Garlic clove, minced

Preparation:
Prepare the “pickles” by combining the cucumber, apple cider vinegar, dill weed, stevia and garlic (optional) in a bowl.  This can be made ahead so the flavors can marinate.

Next, prepare the macaroni and cheese according to package directions.

Preheat a medium sized pan and spray with unflavored non-stick cooking spray. Cook the ground beef and garlic.  How do you like your onions when eating a burger?  Sauteed or raw?  Add the onions if you like them sautéed (or add them at the end with the tomatoes if you prefer them raw.) Mix the prepared macaroni and cheese into your pan.  Stir and serve alongside your pickled cucumbers. 

If serving on top of a bed of lettuce (2 cups), add 1 more vegetable to your count. Can be served with 1 tsp of Mustard OR Ketchup or 1 tsp of Chili Powder for a delicious Chili Cheeseburger Macaroni!

Italian Style Chicken

Updated: 1/29/25

Not sure what to make for dinner? Italian Style Chicken can be prepared in 15 minutes!

Italian Style Chicken

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Chicken Breast, boneless and skinless
1 clove Garlic, minced
1 small Tomato, diced
1/8 tsp Onion Powder
½ tsp Italian Blend Seasonings (Basil, Oregano, Rosemary, Thyme)
Fresh ground Black Pepper, to taste (or dash or Crushed Red Pepper)
Unflavored Non-Stick Cooking Spray

Preparation:
Spray a non-stick skillet with unflavored non-stick cooking spray and add the chicken, cooking over medium heat.  Add the Garlic, Tomatoes and herbs to the skillet and cover, cooking 10-15 more minutes or until chicken is fully cooked.  Chicken can also be baked in the oven in a shallow baking dish.