Cooking the Red Mountain Way: A Day of Meals #2

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Breakfast Inspiration: Crab Meat Omelette


  • 8 fresh asparagus spears
  • 6 oz crab meat, chopped
  • 1/4 cup chopped onion
  • 4 egg whites
  • 1 tsp dried dill
  • t tsp garlic powder
  • Ground black pepper (to taste)
  • 1/2 cup diced plum tomato


  1. In a large saucepan, steam asparagus in approximately 1 inch of water for 4 minutes or until tender
  2. Drain skillet and cut asparagus into 1/4-inch pieces.
  3. Sautée chopped onion with crab meat, tomato, and asparagus; transfer to a separate container when done.
  4. Whisk together egg whites, dill, ,garlic powder, and pepper. Set aside.
  5. When ready, heat a pan on medium-high heat and spray with a little zero-calorie nonstick cooking spray. Pour desired amount of egg mixture onto the pan.
  6. Top egg mixture with a portion of the crab mixture and allow to set.
  7. Fold the omelet in half and press down with a spatula. When cooked on the side touching the plan, flip to cook the other side.
  8. When done, remove from the pan and enjoy.


Lunch & Dinner Inspiration: Reuben Sandwich


  • 10 oz roast turkey, sliced
  • 1 cup sauerkraut, drained
  • 4 Tbsp Walden Farms Thousand Island Dressing (or to taste)
  • 1 red onion, sliced
  • 1 tomato, sliced
  • 1 pickle, sliced
  • Large lettuce leaves


  1. Shred turkey (or protein of choice) and add to a bowl.
  2. Add sauerkraut and Walden Farms Thousand Island dressing to meat and combine well.
  3. Transfer meat mixture to an oven safe dish and cook for 10-15 minutes at 350 degrees F.
  4. Remove meat from oven and allow to cool slightly.
  5. To serve, use a lettuce leaf as the sandwich ends. Top with onion, pickle and tomato.


Lunch & Dinner Inspiration: Zucchini Bruschetta


  • 2 zucchini, sliced into rounds
  • 1 Tbsp red pepper, diced
  • 1 Tbsp white onion, diced
  • ½ Tbsp garlic, chopped finely
  • Herbs of choice, chopped finely
  • 2 Tbsp lemon juice, freshly squeezed
  • Salt & pepper (to taste)


  1. Chop zucchini and organize nicely on a sheet pan. Bake for 25 minutes at 350 degrees F or until roasted as desired.
  2. Meanwhile, chop up red pepper, onion, garlic & herbs and sauté together in a pan with a little zero-calorie nonstick cooking spray.
  3. Remove from heat and place in a bowl. Toss in lemon juice and season with salt & pepper to taste.
  4. After zucchini slices have sufficiently cooled, top with a small spoonful of the vegetable & herb mixture. Enjoy!


Dessert & Snack Inspiration: Meringue Cookies


  • 6 egg whites (from fresh eggs)
  • 1 tsp lemon juice
  • ½ serving of 1 RM Vanilla Protein Drink
  • 6 Tbsp Swerve® Confectioners Sugar


  1. Preheat the oven to 210°F. Prepare a cookie sheet by lining with parchment paper.
  2. Whisk/whip the egg whites with a squeeze of lemon in a metal or glass bowl until you see stiff peaks.
  3. Beat in Swerve® Confectioners Sugar and RM Vanilla Protein Drink for approximately 15 seconds, being careful not to over-mix.
  4. With a piping bag (or plastic snack bag with a corner snipped off), pipe out 1-inch wide dollops onto the lined cookie sheet.
  5. Bake cookies for 45 minutes. When done, turn off the oven and allow the cookies to cool completely.


Serving size dependent on individual calorie allotment or diet plan


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