• 1 cup unsweetened Almond Milk Vanilla
• 1 scoop protein power I use whey protein vanilla ice cream
• 4 oz blueberries
• 1 tbsp chia seeds
• 1 tbsp almond butter or 1/2 avocado (healthy fats)
• 1 cup spinach i just grab a handful
• 1 sprinkle cinnamon potential bloog sugar benefits
• 4 oz Greek Yogurt OPTIONAL – for extra protein and creaminess

Muffins

• 1.75 cups almond flour
• 1 cup pumpkin purée
• 2 large eggs
• 1/3 cup melted butter or oil
• 3/4 cup sweetener I used allulose
• 2 tsp baking powder

Cream Cheese Filling

• 6 oz cream cheese softened
• 1/4 cup powdered sweetener
• 1 egg yolk
• 1 tsp pumpkin spice

• 1 pound ground meat beef, turkey or chicken
• 1 1/2 tablespoons Olive Oil
• 3 tablespoons cloves chopped garlic (or more) minced garlic in a jar works too
• 2-4 diced jalapenos
• ½ chopped onion optional
• 28 ounces Crushed Tomatoes, canned
• 19 ounces Red Enchilada Sauce, canned
• 10 ounces Rotel Diced tomatoes and Green Chilies, canned mild, spicey or hot to your liking
• 6 ounces Tomato Paste, canned optional – if you omit, use a little less water
• 2 tablespoons Chili Powder
• ½ teaspoon Paprika, Oregano, Cayenne Pepper, and Cumin 1/2 teaspoon of EACH, tumeric optional
• 16 ounces kidney, chickpea, IR black beans DRAINED- I use Bush's seasoned black beans
• 15 ounces Corn, canned drained – I use sweet kernel corn
• 2-4 cups baked sweet potatoes, cut in cubes OPTIONAL – also you can subsitute baked sweet potatoes for a 40 oz can of Bruce's Yams, drained, rinsed in cold water and cut in cubes

• 1 Whole Chicken
• 2 Cans Cream of Mushroom Soup
• 1 Jar Sliced Mushrooms
• 1 Box Uncle Ben's Long Grain & Wild Rice Fast Cook
• 1 Pound Jimmy Dean Pork Sausage (hot if you like spicy)
• 1-2 Dashes Worcestershire Sauce

• 8-16 ounces crabmeat, eggs included, if possible
• 1 small onion, finely chopped
• 1 small stalk celery, finely chopped
• 4 ounces butter
• 2 tsp flour
• 8 ounces cream
• 16 ounces milk
• 1 teaspoon Worcestershire sauce
• 1/4 cup Sherry wine optional

• 2 pounds frozen hash browns thawed
• 1 stick butter melted
• 1 can cream of chicken soup or cream of mushroom soup
• 8-12 ounces non fat plain greek yogurt
• 8-12 ounces velveeta cheese cubed
• large can french's fried onions or cornflakes crushed

• 1 lb lean at least 80% ground beef
• 1 onion peeled and diced
• 1 package 1.31 oz sloppy joe seasoning mix
• 1 can 15 oz tomato sauce
• 1 can 14.5 oz Muir Glen™ Organic Diced Tomatoes Fire Roasted, undrained
• 1 jar 12 oz roasted red bell peppers, diced and juice reserved
• 12 oz uncooked rotini pasta

• 1 box tortellino multi color pasta cooked and drained
• 1 can red kidney beans rinsed and drained
• 1 medium can chopped black olives drained
• 6 oz. gorgonzola cheese crumbled
• red onion finely chopped (as much or as little as you like)
• 1/2-3/4 bottle Paul Newman's Balsamic Vinaigrette

• 14 oz. can diced tomatoes
• 10 oz. can rotel
• 1/2 small sweet onion
• 1/2-1 jalapeno seeded or not (depends on how spicy you want it)
• 1 clove garlic peeled and smashed
• 1 teaspoon honey
• 1/2 teaspoonn salt
• 1/4 teaspoon ground cumin
• small to medium size handful of cilantro washed
• juice of 1 lime