Who doesn't love meatloaf? It's the ultimate comfort food and everyone's grandma has their their own secret recipe carefully handed down through the generations.

Try this low fat low carb Kimkins variation that cuts the fat calories from the traditional dishes and adds a nutrient punch because it's "chockful" of veggies! Save on carbs by topping with salsa instead of catsup.

Bake in muffins tins for individual servings ideal for freezing for work lunches or lazy weekend quick dinners. Also delicious crumbled in beef broth for instant soup!

Ingredients (makes 12 muffins)

• 1 lb extra lean ground beef
• 1 lb ground turkey breast
• 1/2 cup onion, finely chopped
• 1/2 cup frozen spinach, defrosted & finely chopped
• 1/2 cup red bell pepper, finely chopped
• 1/4 cup parsley or cilantro, chopped
• 1/4 cup parmesan cheese, grated or shredded
• 1/4 cup salsa (optional)
• 4 baby carrots, minced
• 1 egg + 2 egg whites, well beaten
• 1 tsp Worcestershire sauce
• 1 tsp each garlic powder, onion powder & ground sage
  
• 1 tsp fennel seed, crushed (optional but worth it!)
• 1 tsp each black pepper & salt
• 1/4 tsp cayenne powder
  

Preheat oven to 350 degrees. Mix ground beef and turkey together. Add other ingredients and mix well. Divide evenly into ungreased 12 muffin tins. Top each muffin with a small amount of salsa. Bake for 30 minutes, let stand for 5 minutes. Serve hot and enjoy!

Nutritional Info (per muffin)
Calories: 147
Protein: 19
Carbs: 2
Fat: 7

Looking for something a bit different for Sunday breakfast? Treat yourself and your family to a healthy low carb asparagus scramble! It's an ideal solution to leftover veggies!

Excellent accompanied by Kimkins Savory Chicken Sausage or Canadian bacon and hot cinnamon coffee.

Ingredients (serves 4)

• 5 eggs
• 3 egg whites (if you prefer a lower fat version)
• 8 cooked asparagus spears, sliced diagonally
• 8 cherry tomatoes, cut in half
• 2 oz low fat goat cheese (or shredded sharp cheddar)
• 1 Tbsp chives or green onion, chopped
  

Beat together eggs and egg whites, add pepper. Over medium heat spray nonstick skillet with cooking spray. Pour in egg mixture and stir constantly. Eggs cook quickly.

When eggs are almost cooked through, add asparagus and tomato. Stir together and transfer to heated serving plates. Sprinkle with goat cheese or cheddar and chives. Serve and enjoy!

Note: If using all whole eggs (not whites) calories and fat counts rise substantially.

Nutritional Info (per serving)
Calories: 152
Carbs: 4 grams
Protein: 14 grams
Fat: 9 grams

I'm trying to get a handle on how much I'm eating so I'm using a food journal. Is 4 oz the same as .5 cup?

Excellent question! No, it's not. If you look at a bag of lettuce mix at the market, you'll note the weight is around 12 oz -- yet contains 12 cups! Clearly 12 oz for a huge bag is way more than 1.5 measured cups.  A large 6 oz chicken breast is not the same as 3/4 cup (6 oz) measured.

The general rule when you're tracking food is to measure animal protein (fish, chicken, beef) by weight on a food scale and measure everything else by volume in a measuring cup.

• Did you know omelets at IHOP restaurants contain pancake batter to make them fluffy?  This can wreak havoc with Kimkins or any other low carb diet!  Ask before you order!
  

• Did you in a 3 month study in Greece, women who walked lost 7.3 pounds, while those who jogged lost only 4.2 pounds.
  

• Did you know if you snack on 12 almonds instead of a Snickers bar 3 times a week for a year, you'll save 30,576 calories and 780 grams of saturated fat – that's roughly the equivalent of 54 Big Macs!
  

A very attractive brunch dish for Easter or Mother's Day and cooks quickly leaving you plenty of for relaxing with guests. Plus, it reheats well for a Kimkins friendly lunch the next day!

Ingredients (serves 4)

• 4 large eggs
• 4 egg whites
• 1 cup cooked asparagus, chopped
• 4 oz Canadian bacon, chopped
• 1 Roma tomato, sliced
• 1/4 cup onion, minced
• 4 tbsp grated parmesan cheese
• 1 tbsp garlic, minced
• 1 tbsp butter
• 1 green onion, chopped (garnish)
• salt & pepper

Preheat the oven to 350 degrees F.

Melt butter in a nonstick oven proof skillet. Beat together eggs, cheese, salt, pepper and set aside. Add onion & garlic to melted butter and sauté for 2 minutes. Add asparagus and Canadian bacon, stirring occasionally for 5 minutes.

Pour the egg mixture into the skillet turning heat to medium-low. Cook for 5 minutes or until the frittata bottom is firm.  Arrange tomato slices on top.  Transfer skillet to the oven. Check every 5 minutes until the frittata top is no longer runny. Garnish with green onionand serve warm or at room temperature.

Variations: This recipe works for an endless number of frittata combinations. Favorites include broccoli & leek, Italian sausage & mushroom and roast chicken & roasted red pepper.

Nutritional Info (per serving)
Calories: 180
Carbs: 5 grams
Protein: 18 grams
Fat: 10 grams