Italian Egg Scramble

Italian Egg Scramble

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Eggs
1 small Tomato, sliced
1 small clove of Garlic, minced
½ tsp. Basil, fresh
Dash of Onion Powder
Dash of Ground Black Pepper
Unflavored Non-Stick Cooking Spray

Preparation:
Heat a skillet (large enough to fit tomato slices so they do not overlap in the pan).  Over medium/medium-low heat. Coat with unflavored non-stick cooking spray and sautee garlic for 1 minute.  Next, add tomatoes in 1 layer, making sure they do not overlap each other.

Cook a few minutes until softened. Turn heat down to medium-low.  Sprinkle the basil on the tomatoes, then pour the eggs (beaten or whole) on top and cover the skillet with a lid.  Check the eggs after a few minutes.  Transfer to a plate when eggs have achieved desired doneness.  

Crispy Baked Fish

Updated: 3/13/25

Crispy Baked Fish is versatile so use your favorite white fish (Cod, Haddock, Tilapia, Catfish or Mahi-Mahi) - cut it into chunks and serve it with our Tangy Tartar Sauce. The kids will love it!

Updated: 8/31/21

Crispy Baked Fish

Servings:
1 Protein
1 Treat

Suitable for all Freedom meal plans only

Ingredients:
1 serving White Fish Fillets or cut into chunks (Cod, Haddock, Flounder, etc)
1 package Fava Chips or 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 spicy)

Preparation:
Preheat oven to 400 degrees.

Crush Tasty Bites or Fava Chips in a plastic bag to make crumbs.  Add spices and shake well.  Coat fish fillet or chunks with the seasoned crumb mixture. Place coated seasoned fillets on the baking sheet.   Bake for 12-15 minutes or until fish flakes with a fork.  Serve with our Tangy Tartar Sauce recipe!

Sauteed Corn

Sauteed Corn

Servings:
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup Corn
¼ Jalapeno, seeded and minced
1 tsp. Chives, freshly chopped
1 small clove Garlic, minced
¼ tsp. fresh Ginger
Juice from ¼ fresh Lime
Unflavored Non-Stick Cooking Spray

Preparation:
In a small saucepan sprayed with unflavored non-stick cooking spray, add the corn, jalapeno, garlic, and ginger. Cook over medium heat for a few minutes until heated through.

Transfer to a dish and top with chives and fresh lime juice. Serve immediately.

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!

Durango Vegetable Dip

Updated: 3/15/22

Need a healthier veggie dip option? Try MWLC's Durango Vegetable Dip - delicious and healthy!

Durango Vegetable Dip

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Cottage Cheese
½ tsp. Onion Powder
½ tsp. Apple Cider Vinegar
¼ tsp. Ground Cumin
½ serving Onion, minced
¼ tsp. Garlic Powder
½ tsp. Chili Powder
1½ tsp. Water

Preparation:
Blend all ingredients until smooth.  Use as a vegetable dip.

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.

Abby's Birthday Cake

Abby's Birthday Cake

Servings:
2 Nutritional Supplements
1 Fruit
1 Dairy

Suitable for all Freedom meal plans only

Ingredients:
1 MWLC Pancake Nutritional Supplement
1 MWLC Vanilla Pudding Shake Nutritional Supplement (divided in half)
10-15 oz. Water
4 oz. Plain Fat-Free Greek Yogurt
1 serving fresh Berries of choice
Unflavored Non-Stick Cooking Spray

Preparation:
Combine the pancake and 1/2 of the vanilla pudding shake powders with 10 ounces of water and stir.  Add a few more ounces until it resembles "cake batter" consistency.

Pour the cake batter in an oven safe meal prep container (roughly 3 x 5 inches) coated with unflavored non-stick cooking spray. Bake in the oven at 350 degrees for 15 to 20 minutes.  Poke a toothpick into the cake. If the toothpick is clean, remove from the oven and allow the "cake" to cool.

Combine the plain greek yogurt with the remaining vanilla pudding shake to create the "frosting".   Frost the cake and top with 1 serving of your choice of berries!

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.

Chocolate Banana Shake

Updated: 3/13/25

A little something sweet for you to enjoy this afternoon -- it's our tasty Chocolate Banana Shake!

Chocolate Banana Shake

Chocolate Banana Shake

Servings:
1 Nutritional Supplement
1 Fruit

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Chocolate Pudding Shake Nutritional Supplement
6 oz. Cold Water
1 small Banana
2 Ice cubes

Preparation:
Mix all ingredients together in blender for 30 seconds. Enjoy!

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.

Tarragon Chicken Salad

Updated: 2/25/25Tarragon Chicken Salad is great for lunch or brunch!

Tarragon Chicken Salad

Servings: 
1 Protein
½ Fruit
1 Vegetable
1 Dairy

Suitable for all Freedom meal plans only

Ingredients:
1 serving Boneless Skinless Chicken Breast, cooked and shredded
6 oz. Plain Low-Fat Greek Yogurt
1 teaspoon dried Tarragon
½ teaspoon Dijon Mustard
½ cup Celery, diced
7 Grapes, halved
2½ Green Onions, sliced thin
Juice from a fresh Lemon, to taste
Ground Black Pepper, to taste
Lettuce or plan approved starch for serving

Preparation:
In a medium bowl, combine the chicken, yogurt, tarragon, mustard, celery, grapes, green onion, lemon juice and pepper and mix well.

Serve with plan approved starch, or lettuce for wraps or refrigerate for later.  

Be sure to count additional vegetable or starch serving accordingly.

Chocolate Covered Strawberries

Updated: 8/31/23

Treat yourself to our sweet and delicious Chocolate Covered Strawberries!

Chocolate Covered Strawberries

Chocolate Covered Strawberries

Servings:
1 Fruit
1 Nutritional Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Chocolate Pudding Shake Nutritional Supplement
½ cup Strawberries

Preparation:
Mix pudding as directed. Dip strawberries and place on wax paper. Chill for one hour. You can substitute for cherries as well.

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.

Cappuccino Shake

Updated: 2/25/25

Our Cappuccino Shake will be sure to give you that extra needed boost in your day!⚡️

Cappuccino Shake

Servings:
1 Nutritional Supplement

Suitable for all Freedom and Fast Track Patients

Ingredients:
1 MWLC Chocolate (or Mocha) Pudding Shake Nutritional Supplement
½ tsp. Brandy Extract
3 Ice Cubes
1 tsp. Instant Coffee
½ tsp. Vanilla Extract
1/8 tsp. Cinnamon

Preparation:
Mix all ingredients together in blender for 30 seconds.  Enjoy!

Fajita Marinade

Updated: 8/6/25

A simple blend of olive oil, lime juice, garlic, paprika, cumin, ancho powder and oregano ideal for chicken, steak, or shrimp fajitas—enhances flavor, helps tenderize protein, and keeps sauces light.

Fajitas Marinade

Servings:
Counts as nothing

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1/3 cup fresh Lime juice (approx. 2-3 Limes)
1 clove Garlic, minced
1 tsp. Ground Cumin
1 tsp. Paprika
½ tsp. Red Pepper Flakes, or more to taste
½ tsp. Ground Black Pepper
¼ cup Cilantro, chopped

Preparation:
Combine marinade ingredients and your protein or vegetables of choice in a re-sealable plastic bag or large bowl and plastic wrap. Refrigerate to keep it safe from contamination for as little as 30 minutes to overnight. 

Pre-heat grill or broiler before cooking your protein.

For more healthy recipe ideas, visit mwlc.com/recipes

Lobster Scampi

Updated: 2/25/25

Lobster Scampi - serve this with Romaine leaves for a lettuce wrap or on a bed of Zucchini Noodles! So many tasty possibilities!

Lobster Scampi

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Lobster, cooked
1/8 cup fresh Parsley, chopped
1 clove Garlic, minced
2 Tbsp juice from a fresh Lemon
2 Tbsp Water
Fresh ground Black Pepper, to taste 

Preparation:
Sautee garlic and pepper until garlic is translucent.  Add cooked lobster, parsley and water.  Simmer for 8-10 minutes and serve.  One serving of cooked and peeled Shrimp can be substituted for Lobster.