Hawaiian Portobello Stack

Updated: 7/14/25

We have perfect mushroom recipe that is great for the grill!

Hawaiian Portobello Stack

Servings:
1.5 Vegetables
1 Fruit
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:

Marinade:
2 Tbsp juice from a fresh Lemon
1 Tbsp minced fresh Rosemary
2 tsp. minced fresh Thyme
1 Garlic Clove, minced

Stack:
1 serving Portobello Mushrooms, stems removed
2/3 cup Pineapple (sliced in rings)
1/2 small Tomato, sliced
Smoked Paprika, to taste
1/2 medium Sweet Potato, peeled and cut into round slices
Freshly Ground Black Pepper

Preparation:
In a bowl, whisk together marinade ingredients. Preheat grill to medium high heat. On baking sheet, place mushrooms, sweet potato slices and pineapple slices in a single layer.

Brush each on both sides with the marinade. Sprinkle with smoked paprika. Remove from baking sheet and place on grill.

Grill each to your liking, turning once during cooking. To serve, place mushroom cap stem side up and top with sweet potato slice, pineapple slice, and tomato slice. Season with pepper and serve warm.

Grilled Watermelon and Pineapple Skewers

Updated: 7/10/25

Serve this in a lettuce leaf with your favorite grilled protein or eat them right off the skewer!

Grilled Watermelon and Pineapple Skewers

Servings:
1 Fruit

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1/3 cup Pineapple, cubed
½ cup Watermelon, cubed

Preparation:
Alternate pineapple and watermelon cubes (3 of each) on skewers.  Grill all sides for about 30 seconds.

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.

Blueberry Cooler

Updated: 7/10/25

Our Blueberry Cooler is fresh, fruity and fizzy!

Blueberry Cooler

Servings:
1 Fruit
1 Nutritional Supplement 

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Vanilla Pudding Shake
6 oz. Diet 7-Up
2/3 cup Blueberries (fresh or frozen)
1 packet Stevia, optional
4-6 ice cubes (if using fresh Blueberries)

Preparation:
Add ingredients to the blender and blend until smooth. 

Steak Kebabs with Chimichurri Sauce

Updated: 7/10/25

Dress up your kebab with a delicious Chimichurri Sauce!

Steak Kebabs with Chimichurri Sauce

Servings:
1 Protein
2 Vegetable

Suitable for all Freedom meal plans

Ingredients:

Kebab:
1 serving lean Beef, cut into 1-inch cubes
Fresh ground pepper, to taste
1/4 medium Red Onion, cut into chunks
5 Cherry Tomatoes
1 Bamboo Skewer

Chimichurri Sauce: 
1 packed Tbsp Parsley, finely chopped (no stems)
1 packed Tbsp Cilantro, finely chopped
1/4 medium Red Onion, finely chopped
1 clove Garlic, minced
1 Tbsp Apple Cider Vinegar
1 Tbsp Water
1 Tbsp fresh Lime Juice
1/8 tsp fresh Black Pepper
1/8 tsp Crushed Red Pepper Flakes, or more to taste

Preparation:

Season the meat with pepper.

For the chimichurri sauce, combine the red onion and vinegar, allowing to sit for about 5 minutes. Add the remaining ingredients and mix; set aside in the refrigerator until ready to use (can be made a few hours ahead).

Place the onions, beef and tomatoes onto the skewers.

Prepare the grill on high heat. Grill the steaks to desired doneness, about 2 to 3 minutes per side for
medium-rare. Transfer kebab to a platter and top with chimichurri sauce.

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.

Our Favorite Amazon Prime Day Kitchen Tools

Updated: 7/10/25

Amazon Prime Day is here and we thought we’d share some of our favorite items to save time and help keep you on track!

1. Instant Pot
   Did you know that this multi-use pressure cooker combines 9 appliances in 1 to save you space and time? Pressure cooker, slow cooker, rice cooker, egg cooker, saute, warmer and sterilizer. It’s easy to clean and programmable. Forgot to thaw out your protein or plug in the slow cooker before you left for the day? No worries with the Instant Pot. Just set it and forget it!

2. Crock-Pot Lunch Food Warmer

   Transport your favorite foods this winter with this portable food warmer with carrying handle and warming base. We love it because it’s dishwasher safe and has a removable food container with an inner lid holds up to 20 ounces of our favorite soups and stews.

3. Spiralizer 5-Blade Vegetable Slicer

   Turn your veggies into faux-noodles. Spiralizing your vegetables is a great way to naturally eat more nutrient and fiber rich vegetables. You’ll never get bored with so many spiralizing options!

4. Food Scale

   Using a food scale teaches you portion control and prevents you from eating more than planned. A national survey of more than 6,000 adults showed that people who measured their food were more successful at losing weight and keeping it off than those who did not. Inexpensive and easy to clean and store, a food scale is a great investment achieving in your long term weight loss as well as maintenance goals.

5. Food Preservation Vacuum Sealer

   Save time and money with a food vacuum sealer. Preserve the freshness, taste and shelf life of your food . Buying lean meats in bulk? Cooking enough Chili for leftovers? Extra pre-made meals can be a lifesaver during busy weeks. Weigh and measure your portions and seal it for proper packaging and storage. This makes for easy meal prep later and less food waste!

6. Portable Blender, Rechargeable USB

   Blend and go! Enjoy your shakes anytime and anywhere! Perfect for shakes and smoothies, it’s strong enough to crush ice cubes and frozen fruit but lightweight and perfect for travel. USB charger included and it’s dishwasher safe.

7. AeroGarden Ultra

   Enjoy a garden with a fresh harvest year-round. Grow fresh herbs, vegetables or salad greens in this countertop garden with an LED lighting system. Plants grow in water and 7-gourmet seed pods are included.

8. Meal Prep Containers

   Set of 7 colorful containers with 3 compartments each. Stackable, reusable and nesting for storage when not in use. Ideal for preparing meals in advance. Microwave and dishwasher safe.

9. Rubbermaid FreshWorks Produce Saver Food Storage

   Maintain the freshness of your produce longer so you can enjoy just-picked taste for weeks. FreshWorks helps prevent spoiled and wasted produce, which means more food, more savings and fewer trips to the grocery store.

10. Brita Large 10 Cup Everyday Water Pitcher

    This BPA free Brita filter reduces impurities found in tap water. The space efficient pitcher fits perfectly on refrigerator shelves or counters. One filter can replace 900 standard 16.9 ounce water bottles so this will keep you hydrated, save you money and reduce plastic waste.

11. 5-in-1, 8-Speed Immersion Hand Blender / Food Processor

    One of the ultimate food prep tools, this 4 blade system with 8 speed control will allow you to work smarter, not harder! Easily blend shakes, puree soups, whisk sauces or chop fruits and vegetables. It’s easy to use and easy to clean!

12. Evolutionize Meal Prep Insulated Lunch Bag

    This lunch bag includes 3 full size meal prep containers (freezer, microwave and dishwasher safe) and one large non-toxic reusable gel pack. The top compartment fits an additional food container or bars and the side compartment can fit 2 shaker cups. Mesh sides are perfect for shakes.

13. Water Bottle with Time Marker - 1 Liter (32 oz)

    Stay hydrated throughout the day and boost your weight loss efforts! The marker on the exterior will help you monitor your daily water intake effortlessly. A wide opening is perfect for easy cleaning or adding ice, fresh mint or cucumber to infuse your water.

Other items you could add to your wish list? Good-quality knives, durable cutting boards, measuring cups and spoons, mixing bowls, baking sheets, steaming basket, high quality pots and pans, immersion stick blender, salad spinner, kitchen shears. Enjoy!

Fauxtater Tots

Fauxtater Tots

Servings:
1 Vegetable
2 Condiments

Suitable for Freedom meal plans only

Ingredients:
1 cup steamed Cauliflower, riced
2 tsp. Nutritional Yeast
½ tsp. Onion Powder
½ tsp. Garlic Powder
½ tsp. Black Pepper
Unflavored Non-Stick Cooking Spray

Preparation:
Press excess moisture out of the riced cauliflower if necessary. Whole cauliflower can be “riced” in a food processor or blender.

Combine all ingredients in a bowl.  Form the mixture into “tater tots” (bite size pieces). 

Air Fryer:
Spray the basket of your air fryer with unflavored non-stick cooking spray and place the tots in a single layer, ensuring they are not touching or too crowded. Cook at 400 degrees for 10-12 minutes or until the tots are crispy and golden.

Oven:
Place tots on parchment paper or sheet pan sprayed with unflavored non-stick cooking spray at 400 degrees for 25-30 minutes, turning over halfway through cooking.

Watermelon Fruit Pizza

Updated: 11/18/21

A little sweet, a little tart, and definitely a cool and healthy treat!

Watermelon Fruit Pizza

Servings:
2 Fruits
1 Dairy

Suitable for Freedom 1, 2, 3, 4, 6, and 7 meal plans only

Ingredients:
1 cup Watermelon, wedges
1 serving Plain, Non-Fat Yogurt
1/3 cup Blueberries (Can use Blackberries instead if desired)
1/4 cup Strawberries, sliced
Fresh Mint Leaves

Preparation:
Cut watermelon into wedges.  Top each wedge with plain, non-fat yogurt, strawberries, and blueberries.  

Garnish each wedge with mint leaves.  Enjoy this healthy dessert!

Red, White, and Blue Salsa

Updated: 3/17/22

Will you be going to a BBQ this weekend or throwing a Fourth of July party?  Our Red, White and Blue Salsa is the perfect patriotic appetizer for this holiday weekend! 🍎

Red, White and Blue Salsa

Servings:
1 Vegetable
2 Fruits

Suitable for all Freedom and Fast Track 2.0 meal plans only

Ingredients:
2/3 cup fresh Blueberries
¼ cup Strawberries, diced
½ small Apple, peeled and diced
¼ cup chopped Cilantro
¼ medium Red Onion, diced
¼ medium Jalapeno Pepper, diced
Juice from 1 fresh Lime

Preparation:
In a medium bowl, combine blueberries, strawberries, apple, red onion, jalapeno, and lime juice.  Stir until well combined.  Enjoy!

Pineapple and Shrimp Lettuce Cups

Updated: 10/27/21

Pineapple and Shrimp Lettuce Cups - a great appetizer idea or snack! Yum yum YUM!

Pineapple and Shrimp Lettuce Cups 🍍🍤🥬🌶

Servings:
1 Protein
1.5 Vegetables
1 Fruit

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving fresh peeled, deveined, cooked Shrimp
2/3 cup chopped fresh Pineapple
¼ medium chopped Red Hot Pepper, de-seeded
¼ medium chopped Cucumber
Fresh Cilantro, chopped
Ground Black Pepper
1 cup Lettuce, leaves separated

Preparation:
Coarsely chop shrimp. In a bowl, stir together shrimp, pineapple, pepper, cucumber, and cilantro. Season to taste with black pepper.

To serve, spoon shrimp mixture into lettuce leaves.

Wildberry Iced Tea

Updated: 2/4/25

We couldn't resist sharing another easy Iced Tea recipe in honor of National Iced Tea Month.  Try a Wildberry Iced Tea!

Servings:
1 Nutritional Supplement

Suitable for all Freedom & FastTrack meal plans

Ingredients:
1 MWLC Wildberry Fruit Drink Nutritional Supplement
2 cups Tea, prepared and chilled
Ice

Preparation:
Stir together prepared tea, Wildberry powder and ice. Add water if needed and refrigerate. Serve with a lemon wedge.

Sweet Potato Turkey Patties

Updated: 5/23/23

It doesn't have to be November to enjoy a Turkey recipe!  Try our Sweet Potato Turkey Patties for Turkey Lover's Month! Try them for breakfast!

Sweet Potato Turkey Patties

Servings:
1 Protein
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 portion Ground Turkey
1 clove fresh Garlic
1 tsp. Maple Syrup Extract
1/8 cup chopped Chives
1/8 tsp. Crushed Red Pepper
1/8 tsp. Sage
1 tsp. Dash Chicken Grilling Blend Pepper, to taste
½ medium Sweet Potato, grated
Unflavored Non-Stick Cooking Spray

Preparation:
Combine the turkey, garlic, maple syrup extract, chives, red pepper, Dash seasoning, and pepper in a food processor. Process until combined then transfer the mixture to a large bowl. Add the grated sweet potato to the bowl and fold into the turkey mixture until well combined.

Heat a large skillet over medium-high heat. Once hot, form the mixture into patties and place in the skillet coated with unflavored non-stick cooking spray. Cook about 2-3 minutes, flip and cook another 2 minutes.

Add a splash of water to the skillet, cover and cook for another 5 minutes to help cook thoroughly without burning the outside of the patties. Remove the cover, let the liquid cook off and transfer the patties to a paper towel lined plate to drain.

Strawberry Corn Salsa

Updated: 10/28/21

Strawberry Corn Salsa

Servings:
1 Starch
1 Fruit
1 Vegetable

Suitable for all Freedom and Fast Track meal plans

Ingredients:
2 Scallions, finely minced
2 Tbsp of minced Herbs (half Cilantro and Parsley or all Parsley, or Basil)
Juice of 1 large Lime (about 2 Tbsp.)
½ medium spicy Jalapeños or Habanero, minced
½ cup finely diced Strawberries
¼ cup cooked Corn Kernels (use raw if you prefer, or use grilled/boiled corn)

Preparation:
In a medium bowl, add the scallions, herbs, and lime.  Mix them well and then add in the strawberries and corn.  Mix the salsa and serve with melba toast, or top it over your grilled goodies!

Colorful and delicious!  Enjoy!

5 Great Reasons to Shop at Your Local Farmer’s Market

Updated: 5/16/23

Want to know 5 great reasons to shop at your local farmer's market?  Look no further!

1. Freshly picked, in season produce is at its peak in flavor and nutrition. Fresh fruit and vegetables are chock full of antioxidants and phytonutrients. Your local farmer’s market should be able to provide a guide so you can easily learn what fruits and vegetables are in season.

2. Supporting your local farmer’s market strengthens your community and economy. Meet your local farmers; learn about foods grown in your area and catch up with friends and neighbors in your community while stocking up on fresh local goods.

3. It’s a great activity for the family. Visit different booths with your kids and select a variety of seasonal fruits and vegetables, local dairy or protein. Helping in the menu planning can often mean kids will be more likely to eat the healthy meal prepared!

4. You can try a new fruit or vegetable! Many farmers’ markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious.

5. Farmer’s often have recommendations for preparing their goods. They can help you learn how to select and store rare and common fruits and vegetables.

What is your favorite farmer’s market and why?

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.

Top 8 Safety Tips for Grilling

Updated: 7/30/25

Keeping these tips in mind, you’ll be able to grill safely all year long.

Grilling Safety Tips

Top 8 Safety Tips for Grilling

1. Use a high-quality stainless steel brush or scraper to clean your grill. Poor-quality scrapers may lose metal bristles that can sometimes be extremely harmful if accidentally consumed with your grilled food.

2. After the grill has been cleaned, wipe it down with a damp rag and oil the grates. Now the grill is ready for pre-heating!

3. Monitor the grill area, shielding children from the hot grill.

4. Keep hot foods hot and cold foods cold.

5. Marinate cold foods in the refrigerator.

6. Keep a food tent or breathable covering over cooked food to keep out insects.

7. Toss out any food left out for more than 2 hours. “When in doubt, throw it out.”

8. If barbequing away from home, make sure food is properly stored in cold containers. Don’t forget the antibacterial wipes!

Our staff can help you modify many recipes, offer suggestions or swaps for your meal plan. Just ask!

Boston Cooler

Updated: 6/2/25

Enjoy an MWLC Boston Cooler on this beautiful day!

Boston Cooler

Servings:
1 Nutritional Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Vanilla Pudding Shake Nutritional Supplement
2 oz. of Ice Cubes
8 oz. of Diet Vernors

Preparation:
Mix together in blender. Enjoy!

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.