As we're no longer allowed to eat fatty foods or processed foods because we are following a low fat/low sodium/low sugar diet, breakfast meats such as bacon or sausage are off the menu as well which is something my husband is having a bit of trouble with.
So I decided to try and create a healthier version for us and see if that is something he can live with. The first few came out a bit bland and not quite what I had in mind but finally it is to both our liking so here is what I do:
16 oz pack of ground chicken makes four 4 oz patties. Use 2 when you're making the egg sandwiches and you can use the other two the next morning if you're following a diet like we are.

I add Mrs Dash garlic and herbs and original Mrs Dash, a tbsp of ground fennel seeds, a sprinkle of cinnamon (really not much so be careful with that), red pepper flakes. Mix well and form the patties, brown them in one tbsp of avocado oil.
When done put aside on a plate. I then add a cup of eggbeaters mix in the hot skillet and cut in 4 parts when done. Put aside on a plate as well.
Lastly I split the muffins and put them face down in the skillet just to warm them through a little as we don't have a toaster. I slice up an avocado, divide in 4 parts so each muffin part has some avocado on it. Then add one egg part on one muffin part, sausage on top, another layer of egg and if you like you could add a spoonful of fresh salsa for flavor and put the other muffin part on top. Or keep them open faced if you prefer that.

Ingredients:
whole wheat muffins
egg beaters
avocado
Mrs Dash garlic and herbs
Mrs Dash Original
red pepper flakes
ground fennel seeds
cinnamon
avocado oil
​16 oz pack ground chicken

Healthier version of pizza when you have a craving but can’t have the real deal. Bottom is NY Deli low carb wrap, put 1 tbsp of pesto as base instead of tomato purée. Put sliced tomato on top with mozzarella, baby spinach and Mrs Dash garlic and herbs for seasoning. I put it in my electric skillet for 5 minutes until the cheese was melted.

Ingredients:
low carb wraps
1 tomato
cup baby spinach
fresh mozzarella
Mrs Dash garlic and herbs
​basil pesto (1 tbsp per wrap)

For easier meal prep this week I first cooked a large batch of brown rice in my electric skillet adding red pepper flakes and Mrs Dash garlic and herbs to it. Once done I cleaned the skillet and fried up two 4 oz pieces of salmon in it along with half an onion sliced up and again Mrs Dash seasoning. At the last minute I added the spinach, a cup of the brown rice I cooked and covered it with the lid until the spinach welted which is about a minute. Stir and serve! I sprinkled a little bit of freshly grated Parmesan cheese over it.
No salt added!

Ingredients:

8 oz salmon
half an onion
cup of cooked brown rice (I cooked it myself rather than ready made rice as they’re too high in sodium content)
8 oz baby spinach
Mrs Dash garlic and herbs
red pepper flakes
​1 tbsp avocado oil to fry the fish in.

This ome is pretty self explanatory! You can also use rotisserie chicken if you don’t have time to fix your own which would bring the time to prepare this down to 5 minutes! Quick, healthy lunch or dinner!

Ingredients:

Liquid egg whites
Multigrain sandwich thins
Babybell Light Mini Cheese
Avocado
Avocado oil 1/2 tbsp
Mrs Dash onion and herbs 1/2 tbsp

Heat up 1/2 tbsp of avocado oil in a skillet and pour the egg whites in, cook until done.
While that is going, put half an avocado sliced on the sandwich, slice up the cheese, put egg on top with some seasoning and done. Enjoy!
Attached nutrition facts are -10 g calories and -2 g sugar in the totals as that was for my coffee in My Fitness Pal app.

This was cooked in a Dutch oven on the stove while on home time but can be easily cooked in a deep electric skillet, Aroma, Ninja, Instant Pot, slow cooker, whatever you use. You may just have to adjust the cooking time a little but the ingredients remain the same.

Ingredients: (all ingredients are organic)
2 cartons low sodium organic chicken broth
2 chicken breast filets
Bunch Carrots
5 celery stalks
2 baby bokchoy
onion
3 cloves garlic
fresh parsley (half bundle)
ginger root (chopped in big chunks so you can fish it out after cooking)
bay leaves
Mrs Dash; onion and herbs and lemon pepper
Avocado oil.

First I lightly browned the chicken breasts in 2 tbsp of avocado oil and added the ion and garlic halfway through.
Then I added all the other ingredients chopped and mixed, added broth and let it cook for 2 hours.
Take out the chicken and shred the meat with 2 forks and put back in the soup.
Fish out the ginger root and bay leaves before serving the soup. Enjoy!

This was cooked in the slow cooker. But of course it can be made in the Instant Pot or other appliances also. In the IP I would cook this under high pressure for an hour.

Ingredients:
bag with 15 kinds of beans (or others if you prefer)
Cajun seasoning
3 stalks celery
bag of pre sliced carrots
onion
3 red potatoes
3 cloves garlic
pack diced ham
1 1/2 cartons of vegetable broth

It’s so easy! Chop and dice up all your veggies, dump everything into the slow cooker and let it cook for about 6-8 hours on low. Enjoy!

This dish was entirely made in my electric skillet.
I know everyone has their own version of chili con carne and opinions on what should or shouldn’t be in it, so this is my version!

Ingredients:
​2 lbs ground beef
4 strips thick cut bacon, I used applewood smoked
1 small can tomato paste
a medium sized can fire roasted tomatoes
cup of ketchup
medium sized can Lima beans
medium sized can black beans
medium sized can dark red kidney beans
2 bell peppers; I used one green and one yellow
onion
3 cloves garlic
6 chili powder
ground cumin
red pepper flakes
​paprika
Mrs Dash garlic and herbs
cup of water
2 pouches Uncle Ben’s jasmine Ready Rice

First I sliced up the bacon strips in smaller strips and fried those half way done in the skillet, then added the ground beef and browned it until it was close to being done. Then I added the garlic, bell peppers and onion diced.
Once that had cooked for a few minutes I added the spices: 6 chili powder, cumin, red pepper flakes to taste, Mrs Dash and paprika. Add the cans of beans, tomato paste fire roasted tomatoes, ketchup and water and give it a good stir, then put the lid on the skillet and let simmer for about 10-15 minutes. Add the rice, stir well, turn the heat off and let sit for five minutes, serve and eat! Enjoy!

This dish was cooked in my electric skillet.

Ingredients:
5 chicken thighs
pack of Uncle Ben’s jasmine Ready Rice
an onion
7 cloves garlic
bag snow peas (make sure to clean them and peel the edges off so they’re not stringy!)
5 carrots
1 red bell pepper
half to a full cup sesame, ginger terriyaki marinade
2 lemons
red pepper flakes to taste
olive oil
​cup water


First I marinated the chicken thighs in the terriyaki marinade along with 4 cloves of garlic, roughly chopped up, 2 lemons sliced up, red pepper flakes to taste and a spoonful of olive oil. Massaged it all together real well inside 2 Ziploc bags (in case one leaks) and put it in the fridge the rest of the day.

When dinner time rolled around I put a little olive oil in the skillet and got it medium hot before putting the chicken in it. Don’t get 5he skillet too hot as there is sugar in the marinade and it will burn really quickly if you’re not careful.
when the chicken was seared I took it out of the skillet and placed it on a plate and put it to the side.
While the chicken was cooking I had chopped up all the veggies and put those in the skillet.
just browned them for about 5 minutes on low/medium heat. I then added a cup of water, put the chicken back in as well and out the lid on the skillet. Cooked it for about 15 minutes and added the bag of ready rice.
You can then turn off the heat and let it sit for a few minutes so the rice gets nice and warm too, stir it all together and you’re ready to eat!

This entire dish was cooked in the electric skillet.

Ingredients:
carton of farfalle pasta
2 packs of ham, I used Smithfield ham steaks
half a large onion or one medium onion
3 cloves of garlic
can of sweet peas
2 large portobello mushrooms
small jar of alfredo sauce
2 tbsp of sliced pepperoncini peppers
Mrs Dash garlic and herbs
cup organic vegetable broth
extra virgin olive oil

First I added the oilive oil to the skillet, chopped up the portobello mushrooms and added them to the skillet. Sprinkled some Mrs Dash over it.
I then chopped up the ham, garlic, pepperoncini peppers and onion and added those as well and let it all cook until the onion started to get soft. Then I added the jar of alfredo sauce, a cup of vegetable broth and a jar and a half of water (used the empty alfredo sauce jar for that) and put the lid on the skillet.
Let it cook for about 15 minutes while stirring every 5 minutes and adding a little bit more water if it gets too dry.
The last minute I added the peas just so they could warm through and that’s it. No water to drain and it’s all cooked in one skillet. Enjoy!