Vegetable Turkey Stuffed Cups

Updated: 6/19/18

Looking for a creative way to use those Thanksgiving leftovers?  Instead of the traditional turkey sandwich, try this delicious breakfast recipe!  This recipe is an easy way to keep those turkey leftovers a part of your meal plan all week long for National Turkey Lover's Month.

Vegetable Stuffed Turkey Cups

VegT Cups.jpg

1 Protein
1.5 Vegetables
0.5 Starch
1 Nutritional Supplement

1 portion Turkey Breast, fresh
1/8 cup Corn
1/8 medium White Onion, thinly chopped
1/2 cup Celery, finely chopped
1 cup Mushrooms, diced
1 MWLC Cream of Chicken Soup Nutritional Supplement, dry
1/2 clove Garlic, minced
1 tsp. Sage
1 Tbsp. Poultry Seasoning Mrs. Dash, to taste
Ground Black Pepper, to taste
Unflavored Cooking Spray

Spray the bottom of a medium skillet with unflavored cooking spray. Place the mushrooms, corn, celery, and onion in the skillet. Next, over medium heat, cook them for 4-5 minutes, or until softened.

In small non-stick skillet, spray unflavored cooking spray and add the chopped turkey breast. Stir and cook the turkey for 5 minutes or until turkey is thoroughly cooked. Mix all the seasonings, the supplement, turkey, vegetables, and starch together in a medium bowl. Add enough water to moisten, but not too much.

Spray muffin tin with unflavored cooking spray and place the mixture filling each tin 3/4 way full. Bake at 350 degrees for at least 15 minutes. Enjoy!

(Not recommended to make less than 4 servings. This recipe is for 1 serving.)

Planning a Low-Sodium Thanksgiving

Updated: 10/25/18 Low Sodium Thanksgiving

When selecting ingredients for our favorite Thanksgiving dishes, it's important to review food labels and make healthy choices.  While the focus in reading food labels is often on fat and sugar content, pay attention to sodium content as well!


Here's 6 quick tips to help you enjoy a low-sodium, low-sugar Thanksgiving:

1. Select a fresh (not frozen) turkey that is not injected with a sodium brine. Watch out for the words "saline", "broth" or "sodium".  Always check the nutrition labels on food and compare brands to select the option with the lowest sodium, fat and sugar content.

2. Highlight the natural flavor in foods by seasoning with fresh herbs, spices and citrus juices instead of salt and butter - do not use any salt-based seasonings.

3. Avoid using marshmallows on pumpkin dishes - opt for cinnamon, clove and ginger instead.

4. Serve baked fruit for dessert instead of pie.

5. Use citrus juices or apple cider vinegar in cooking and topping vegetables, instead of butter.

6. Substitute bread with quinoa in your stuffing dish.

Happy Thanksgiving!

Glazed Squash

Our Glazed Squash recipe is the perfect dish for Thanksgiving! glazedsquash

Servings: • 1 Vegetable

Ingredients: • 1 serving Squash • 1 Cherry Fulfil • Stevia and Cinnamon to taste

Preparation: Spray baking dish with Pam. Cut squash into thin slices, put into a mixing bowl. In a small sauce dish, put the cherry fulfil and spices together and mix thoroughly. Pour mixture over the cut squash, stir together to coat the squash. Layer coated squash in baking dish. Spread any coating left over on top of the squash in baking dish. Cover with foil. Bake at 350 for 15 minutes. Uncover and bake 5 more minutes.

What Does 200 Calories of Thanksgiving Foods Look Like?

Updated: 10/25/18 The Thanksgiving holiday is traditionally a day for feasting on delicious foods.  While many of these foods are high in calories, fat and sodium so watching your Thanksgiving portion sizes can go a long way!

Here's a visual guide from Business Insider, showing what 200 calories of some Thanksgiving favorite foods looks like on a plate.


Original Article Here:

Thanksgiving Tips

Updated: 10/25/18 Thanksgiving Weight Loss Tips

Thanksgiving can be a challenge when it comes to dieting.  Here are some tips to help you stick to your weight loss plan and still enjoy the holiday!


1. Approach Thanksgiving Day like any other regular day, planning to eat three meals – breakfast, lunch, and dinner. Often individuals will fast the morning of Thanksgiving in preparation for eating a large meal.  Instead, plan to eat three meals – this sets you up for success throughout the day.

2. Remember that it’s okay to have leftovers! One of the biggest perks of Thanksgiving is having leftover turkey and side dishes for several additional meals after the holiday.

3. Keep portions under control. By opting for tinier portions of each dish, you can enjoy trying everything!  Stop eating when you're full.

4. Make smart choices when preparing the Thanksgiving meal. Swap ingredients with healthier options when you are able.  Mashed cauliflower is a great swap for traditional mashed potatoes.

5. Keep your focus on the holiday and visiting with friends and family - not on the food.

6. Plan ahead!  If you are traveling outside your home for Thanksgiving, ask what is being served ahead of time and plan accordingly.

7. Make sure to stay hydrated and get all of your required water in throughout the day.

8. Maintain physical activity.  Holiday shopping is a great opportunity for walking!

By following these tips this Thanksgiving, you can enjoy your holiday and stay committed to your weight loss success.🍴

Healthy Holiday Stuffing

Thanksgiving just isn't complete without stuffing! MWLC's Healthy Holiday Stuffing is here to help you enjoy this holiday tradition. stuffing

Servings: • 0.5 Vegetable • 0.5 Fruit • 1 Starch • 0.5 Supplement * Suitable for Fast Track Patients

Ingredients: 1 serving Diet Bread, lightly toasted and cut into cubes ½ serving Celery, finely chopped 1 Tbs. Green Onion, finely chopped ½ serving Apple, peeled and finely chopped ½ Cream of Chicken Soup Supplement (dry) Sage, Poultry Seasoning, Pepper and Mrs. Dash to taste

Preparation: Mix all ingredients together in a small bowl. Add enough water to moisten, but not too much. Place in a small covered baking dish and bake at 350 degrees for at least 15 minutes. (Not recommended to make less than 4 servings. This recipe is for 1 serving.)

Apple Cinnamon Muffins

Updated: 9/27/18

Stay on track with your goals this fall and enjoy our delicious 🍎 Apple Cinnamon Muffins! They make a great addition to a Thanksgiving Menu!


Apple Cinnamon Muffins


0.5 Fruit
6 Nutrients

3 packages of MWLC Pancake Nutrient
3 packages of MWLC Oatmeal with Apples & Cinnamon Nutrient
3 small Apples, diced
1 Egg or 3 Egg Whites
6-8 oz. Water
Dash of Cinnamon

Preheat oven to 350 degrees. Spray muffin pan with unflavored nonstick spray.

Mix MWLC Pancake Nutrient, MWLC Oatmeal Nutrient, diced apples, egg, cinnamon and water together to make a batter.

Pour into muffin pan. Bake 15-20 minutes, until toothpick comes out clean.

* Makes 12 muffins. 2 muffins = 1 nutrient and 1/2 fruit