Life with Joy

I have received many, many questions from people following my online weight-loss program asking how to incorporate the recipes in my new cookbook, Slim and Scrumptious, into their daily menus. If you’re familiar with my online program or my weight loss book Your Inner Skinny (previously published in hardcover as Joy’s LIFE Diet), you know the diet is divided into four different Steps. Below, I’ve listed every recipe in the cookbook, as well as which Steps each is appropriate for, so you can easily add them to your meal plan. I’ve also included any sides or extras you should consider adding to round out your meal.

If you’re a member of my online program, I’m excited to share that I’ve added a selection of my favorite recipes from Slim & Scrumptious to the Recipe Index and Meal Planner, so these are completely free to you! The recipes that have been added to the online program are starred (**) in the list below for easy reference. Of course, the rest of the recipes listed here can be found in the cookbook. I hope you’ll try a whole bunch—and be sure to post comments letting me know what you think after you’ve made them!

Note: The meals below are designed for women following my plan. If you are a man or an active woman under age 40 who does more than one hour of cardiovascular exercise at least six days each week, you may eat unlimited portions of lean protein (egg whites, meat, chicken, turkey, fish and seafood, and tofu) with any of the meals listed here.

Follow me on Facebook and Twitter for even more delicious meal ideas!

BREAKFASTS

**Maple-Pumpkin Oat Muffins: One muffin + ONE of the following protein options: 6-ounce container nonfat (plain, flavored, or Greek) yogurt or 1 hard-boiled egg or 3-4 hard-boiled egg whites (Steps 2, 3, 4)

Eggs Benedict with Yellow Pepper Hollandaise: 1 serving (Steps 2, 3, 4)

Italian Sunday Brunch Bake: 1 serving (Steps 2, 3, 4)

Strawberry Shortcakes with Sweetened Ricotta: 1 serving pancakes with toppings (Steps 3, 4)

Double Chocolate Pancakes with Strawberry Sauce: 1 serving with topping (Steps 3, 4)

Pumpkin Pancakes with Maple Créme: 1 serving with toppings (Steps 3, 4)

Apricot Almond Oats: 1 serving (Steps 3, 4)

LUNCHES

Asian Noodle Soup: 1 serving (Steps 1, 2, 3, 4)

Tofu Tomato Soup with Parmesan Toast: 1 serving (with 1 slice toast) + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Bite-Sized Chicken Meatball Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Creamy Curried Cauliflower Soup with Melted Spinach: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Roasted Chicken and Rice Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Cream of Broccoli Soup: 1 serving + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon or baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

**Parm and Pepper Egg White Salad: 1 serving + 1 toasted whole grain English muffin + mixed green salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon (Steps 2, 3, 4)

Pistachio Chicken Salad: 1 serving , served atop a bed of mixed greens dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon + baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

Sicilian Quinoa Salad: 1 serving + baby carrots, celery sticks, or other vegetables (Steps 2, 3, 4)

DINNERS

White Chili Fiesta: 1 serving + Skinny Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Brazilian Seafood Stew: 1 serving + Skinny Salad + any HALF serving fruit (Steps 2, 3, 4)

Italian Chicken and Sausage Stew: 1 serving + Skinny Salad (Steps 2, 3, 4)

Ratatouille Lentil Stew: 1 serving + Skinny Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

**Buffalo Chicken Chili with Whipped Blue Cheese: 1 serving with topping + Skinny Salad (Steps 2, 3, 4)

Tandoori Chicken Burgers with Carrot Raita (no starch): 1 serving with raita + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Tandoori Chicken Burgers with Carrot Raita (with starch): 1 serving on half a whole wheat bun + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Garden Lentil Burgers: 1 serving (with optional mustard, ketchup, or salsa) + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

AJ’s Mac-n-Cheezy: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Turkey Tetrazzini: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Chicken Fettuccine Alfredo with Sun-Dried Tomatoes: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Summery Pesto Pasta: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Pasta with Turkey Bolognese: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Halibut and Rotini with Spring Pea Puree: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Spaghetti with Shrimp and Fennel: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

**Chicken Lettuce Wraps : 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Mediterranean Meatloaf (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Mediterranean Meatloaf (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Chipotle Chicken (no starch): 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Chipotle Chicken (with starch): 1 serving + ½ cup brown or wild rice or ½ cup whole grain pasta or½ baked sweet or white potato (Steps 3, 4)

Upside-Down Pan Pizza with the Works: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Sesame Chicken Tenders: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Chicken Cacciatore: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Joy’s Turkey Meatballs with Easy Marinara Sauce (no starch): 1 serving topped with ¼ cup (1 ounce) shredded part-skim mozzarella cheese (no bread or pasta) + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Joy’s Turkey Meatballs with Easy Marinara Sauce (with starch): 1 serving over ½ cup whole grain pasta + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Braised Turkey Sausage and Cabbage: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Chicken Cordon Bleu: 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 2, 3, 4)

Turkey Thyme Meatballs with Lemony Cream Sauce: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Lemon-Sage Chicken Breasts (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Lemon-Sage Chicken Breasts (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Crispy Parmesan Chicken: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Beef and Bell Pepper Stir-Fry (no starch): 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Beef and Bell Pepper Stir-Fry (with starch): 1 serving + ½ cup brown rice (Steps 3, 4)

Spice-Rubbed Flank Steak with Chimichurri (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Spice-Rubbed Flank Steak with Chimichurri (with starch): 1 serving + ½ baked sweet or white potato + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Beef Tenderloin with Fig Reduction: 1 serving with sauce + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Spicy Pork Tacos with Sassy Slaw: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Herb-Roasted Pork Tenderloin (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Herb-Roasted Pork Tenderloin (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Hoisin-Glazed Salmon: 1 serving + Skinny Soup/Salad (Steps 2, 3, 4)

Shrimp Scampi with Broccoli Rabe and Red Pepper: 1 serving + Skinny Soup/Salad (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Spicy Shrimp Jambalaya: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Fish Tacos with Buttermilk-Parsley Dressing: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Creole Catfish with Cucumber-Radish Slaw: 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 2, 3, 4)

Cod and Lentils with Smoked Paprika Sofrito: 1 serving + Skinny Soup/Salad or any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Lemon-Dill Salmon Cakes (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

Lemon-Dill Salmon Cakes (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

**Baked Tilapia with Spicy Tomato-Pineapple Relish (no starch): 1 serving + Skinny Soup/Salad + any raw/steamed/roasted non-starchy vegetables (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

**Baked Tilapia with Spicy Tomato-Pineapple Relish (with starch): 1 serving + ½ cup brown or wild rice or ½ baked sweet or white potato + any raw/steamed/roasted non-starchy vegetables (Steps 3, 4)

VEGGIE SIDES

Bacon-Wrapped Brussels Sprouts: Enjoy 1 servingin place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)

Roasted Squash with Pine Nuts: Enjoy 1 serving in place of ½ cup brown or wild rice, ½ cup whole grain pasta, or ½ sweet or white potato at lunch or dinner. (Steps 3, 4)

Slow-Roasted Tomatoes: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Creamed Spinach: Enjoy 1 serving in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)

Balsamic-Glazed Pearl Onions: Enjoy 1 serving in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 2, 3, 4)

Summer Squash Tian: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Cinnamon-Sugar Sweet Potato Fries: Enjoy 1 serving in place of ½ cup brown or wild rice, ½ cup whole grain pasta, or ½ sweet or white potato at lunch or dinner. (Steps 3, 4)

**Crispy Kale: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

Roasted Cumin Cauliflower and Carrots: Enjoy an unlimited portion in place of any raw/steamed/roasted non-starchy vegetable at lunch or dinner. (Steps 1 [for Step 1, omit salt in recipe], 2, 3, 4)

HEALTHY EXTRAS/SNACKS

Caramelized Onion Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Tangy Guacamole: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Buttermilk Ranch Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Roasted Red Pepper Bean Dip: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Slim-Style Hummus: 1 serving + unlimited baby carrots, cucumber slices, bell pepper sticks, celery sticks, or any non-starchy vegetables for dipping (Steps 2, 3, 4)

Flavored Almonds (Cinnamon-Sugar, Dark Cocoa, or Chipotle): 1 serving (Steps 2, 3, 4)

Soft-Baked Chocolate-Cherry Oatmeal Cookies: 1 serving (Steps 2, 3, 4)

Silky Pumpkin Pie Custards: 1 serving (Steps 2, 3, 4)

Banana Pecan Bread: 1 serving (Steps 2, 3, 4)

Berry Berry Crisp: 1 serving (Steps 2, 3, 4)

Cinnamon Cheesecake Fondue: 1 serving + 5-10 whole strawberries for dipping

Tropical Sangria: 8 ounce (1 cup) serving (Steps 2, 3, 4)

**Frozen Hot Chocolate: 1 serving (any variation) (Steps 2, 3, 4)

After a long day of soccer games, my kids begged me to make Peanut Butter Spaghetti. I forgot how much we looooove this recipe. It's my guilt-free version of classic Cold Sesame Noodles which is typically oozing with fat and calories.

The picture looks lame.... bland and boring, but this dish really does taste amazing. For some added color and nutrition, I typically toss the pasta with chopped scallions, cucumbers and carrots--but since our soccer team came in first place (Go Express!), I left the veggies on the side per my kid's request. For 1.5 cups, it's only 430 calories and provides 9 grams of fiber!

Give it a try and let me know what you think!

Joy's Peanut Butter Spaghetti
serves four

12 ounces whole wheat spaghetti
2 teaspoons sesame oil
3 Tablespoons natural peanut butter
¼ cup low-sodium, low-fat chicken broth
¼ cup soy sauce, low sodium
1 tablespoon sugar
1 tablespoon rice wine vinegar
½ teaspoon optional hot sauce or Tabasco sauce (only for “spicy-lovers” like Cole Bauer!)
1 small cucumber, peeled, seeded and chopped
6 baby carrots, chopped (about ½ cup)
½ cup minced scallions
Salt and freshly ground black pepper to taste

1. In a large pot of boiling, salted water, cook the whole wheat spaghetti according to package directions, until al dente. Drain the spaghetti, and toss with the tablespoon of sesame oil.

2. In a small bowl, stir together peanut butter, broth, soy sauce, sugar,and rice wine vinegar (add optional hot sauce, if you choose). Stir until smooth.

3. Toss the noodles with the sauce – make sure to thoroughly soak up all the sauce on the bottom of the bowl. Add the chopped cucumber, baby carrots and half the scallions. Toss to combine and season with a pinch of salt and pepper to taste. Spoon into a serving bowl and top with the remaining scallions. Serve hot, cold, or at room temperature.

*Note to moms: Only if you must, leave off the scallions, carrots and cucumbers.

1 Serving = ¼ of recipe (about 1.5 cups)
Calories: 430
Protein (gm): 17
Carbohydrates (gm): 73
Total Fat (gm): 9.5
Saturated Fat (gm): 1.5
Cholesterol (mg): 0
Sodium (mg): 653
Fiber (gm): 9