Red Meat Cigarette Roll Prep time : 10 min cook time: 25 min
Ingredients:
1. Flank steak or T-bone steak or chicken 2. Spinach 3. Onion 4. Garlic powder 5. Shredded mozzarella cheese 6. Parsley 7. Whole grain bread crumbs 8. Olive oil

Directions: * Pre heat oven to 350 * Put spices into a small bowl ( thyme, chili pepper, parsley ,paprika, garlic powder, salt, pepper) * Put tbl spoon of olive oil in pan and let it heat * Chop up half an onion and put in pan * Throw in spinach leaves into pan with onion * Add a little salt, pepper, and garlic to taste * Add bowl of spices into pan and let simmer * If using a t-bone steak cut bone and fat off, then slice the meat horizontally in half * Go back to pan with seasoning and add half a cup of bread crumbs and half a cub of the shredded cheese and mix it all up * Get flank steak and spoon the pan mixture onto steak * Roll it up and place on a pan * Put it in the oven for 25-30 minutes

Best tasting Chicken prep time: 10 min cook time: 8 minutes
Ingredients:
1. Asparagus 2. Chicken breast 3. Whole wheat bread crumbs with lemon pepper seasoning 4. Tweo eggs

Directions: * Put TBL spoon in pan and heat it up * Crack two eggs into a bowl, and a small amount of water to eggs then beat it up * Put bread crumbs into another bowl * Grab chicken breast and dip it into the egg mixture * Then dip the chicken into the bread crumbs * Put in the pan with olive oil * Cook chicken for about 3 minutes per side * Take the asparagus * Put on a little olive oil on them * Add salt. Pepper, and lemon pepper to it * Put them on the grill

Shrimp Quesadilla prep time: 5 min Cook time:8 min
Ingredients:
1. Pre-cooked Shrimp 2. Whole wheat quesadilla 3. Lemon pepper 4. Fat free shredded cheese

Directions * Peel off tails on shrimp and chop shrimp up into chunks * Put shrimp pieces into a pan with olive oil and season with lemon pepper * Allow it to heat up and then drain * Take the quesadilla and spoon the shrimp onto it * Add shredded cheese to the top of shrimp * Fold the quesadilla * Put on Forman and press the quesadilla together

Builders Burger Prep time: 10 min cook time: 8 min
Ingredients
1. Salmon 2. Shrimp 3. Romaine lettuce 4. Onion 5. 1 cup Whole wheat bread crumbs 6. ½ cup fat free shredded cheese 7. Olive oil 8. 2 eggs

Directions: * Put olive oil in frying pan and add chopped up onion, let simmer * Take salmon and shrimp and cut up into small pieces * Put meat in a bowl and mix in the bread crumbs and the 2 eggs, and cheese * Mix in onions from fryer * Mix it all together and make a pattie * Throw it on the George Forman for about 2-4 minutes a side * Use the Romaine lettuce as the buns

S Factor Prep time: 5 min cook time: 6 min
Ingredients:
1. Bag of frozen baby spinach 2. Salmon 3. Onion 4. Lemon pepper 5. Garlic 6. Olive oil
Directions:
* Rub salmon in olive oil * Sprinkle with lemon pepper and garlic salt * Heat up George Forman * Lay salmon on Forman for about 6 minutes * In a pan with olive oil put the frozen spinach * Add a little bit of lemon pepper and garlic salt * Cut up an onion and put in the pan on the stove * Stir it around * In a microwave