Z-Low-Calorie Hamburger Vegetable Soup

Hamburger Veggie Soup ~ 288 calories

Low-Calorie Hamburger Veggie Soup

This is a quick and easy version of vegetable beef soup. I use lean hamburger in this; however, you could use any type of lean beef.


  • 1 lb 93/7 (lean) hamburger, browned/cooked
  • 6 beef bouillon cubes
  • 6 cups water
  • 3 medium potatoes, cut into bite-size pieces
  • 1 bag frozen mixed veggies: carrots, green beans, corn, and peas
  • 2 stalks celery, cut into bite-size pieces
  • 1/2 medium onion, chopped
  • 1 can (14.5 oz.) diced tomatoes
  • 3 T. flour
  • 1 bay leaf
  • 1 tsp. dried basil leaves
  • 1 tsp. dried thyme leaves
  • 1 tsp. dried parsley
  • 1 tsp. salt
  • 1/4 tsp. pepper


I used a bag of Green Giant veggies that had 6 servings. Each serving in this bag has 60 calories, 2 grams of protein, o grams of fat, and 12 grams of carbohydrates. If your bag of veggies is different, adjust the calories for this recipe accordingly.

If you like a thicker soup (stew) you can add more flour. For each 3 tablespoons of flour you add to the recipe, you will need to add the following to the nutritional counts for each serving: 13 calories, .5 grams of protein, 0 grams of fat, and 1 gram of carbohydrates


Add all ingredients in large pot and simmer for about 30 minutes or until veggies are soft.


Preparation time: 10-15 minutes
Cooking time: 30 minutes

Serving Info

Number of Servings: 6
Serving size: 1/6 of recipe (I evenly divide it into 6 containers when it has cooled a bit.)

Nutrition Info Per Serving

Calories: 288
Protein: 21 g
Fat: 5.5 g
Carbohydrates: 35 g

Freeze the Leftovers

You can freeze the extra to take to work or to use for another dinner. I pour each container into a zipper freezer bag. This works great for thawing quickly. Just put hot water in a bowl and set the zipper freezer bag into it to thaw. You don’t have to wait for it to thaw completely to dump it into a bowl and heat it in the microwave.

Mini Meatloaf Muffins

3 Mini Meatloaves ~ 175 calories

Mini Meatloaf Muffin Recipe

I didn’t have the hour-and-a-half that it takes to bake a regular meatloaf so I made these mini meatloaf muffins for dinner tonight. They were ready in forty minutes.


  • 2 lbs. hamburger
  • 2 slices 100% whole wheat bread, toasted and chopped into crumbs
  • 1/2 medium onion, chopped
  • 1/2 cup Heinz Reduced-Sugar Ketchup
  • 1/4 cup prepared mustard
  • 1/4 cup 1% milk
  • 1 T. Montreal Steak Seasoning
  • 2 eggs


  1. Preheat the oven to 350 degrees fahrenheit.
  2. Line 18 muffin tins with foil muffin liners. Using the foil liners makes clean up a breeze!
  3. Mix all ingredients together in a bowl.
  4. Use an ice cream scoop to evenly fill 18 muffin liners.


Preparation time: 10-15 minutes
Cooking time: 40 minutes

Serving Info

Number of Servings: 18
Serving size: 3 meatloaf muffins

Nutrition Info Per Serving

Calories: 175
Protein: 20 g
Fat: 7 g
Carbohydrates: 7 g

Freeze the Leftovers

Freeze extra meatloaf muffins to take to work or for another dinner. To prevent them from freezing together, put them on a cookie sheet and freeze them until solid. Once they are frozen they can be stored in the freezer in a Ziploc bag.

Daily Protein Breakfast Smoothie

strawberry smoothie 2 US


  • 1 cup halved strawberries (fresh or frozen)
  • 8 oz. “Cran Water
  • 1 T. flaxseed oil
  • 1 scoop protein powder
  • 1 tsp Stevia (optional) This healthy sugar substitute does not add calories.


  1. Add all ingredients to a Magic Bullet cup (works great) or a blender pitcher.
  2. Blend until strawberries are pureed and mixture is well mixed.


  • If you are using frozen strawberries you will not be able to cut them in half. You may need to add a little more than 1 cup to get a “true” cup.
  • Cran Water instructions  – how to make the cran water (cranberry juice and water)
  • Flaxseed Oil – information on purchasing/selecting flaxseed oil
  • Protein Powder  – information about purchasing/selecting a protein powder

Serving Info

Number of Servings: 1

Nutrition Info Per Serving

Calories: 309
Protein: 27 g
Fat: 13.5 g
Carbohydrates: 22 g

Body Fat

Fat I'm Gonna Burn You

Why can two people of the same height and weight be two different sizes? Because one of them has more muscle. Muscle weighs more than fat (and burns more calories). The person that has more muscle is going to be smaller. Here is a photo showing the difference (in size) between 5 lbs. of fat and 5 lbs. of muscle:

5 lbs of fat & 5 lbs of muscle

Skinny vs Fit:

Skinny vs Fit Person

This is what fat looks like:

What fat looks like

See before and after fitness photos for motivation!


Cran Water

Drink this Cran Water Daily

Daily Cran WaterPurpose

The Cran Water mixture eliminates water retention, cleanses accumulated wastes from the lymphatic system (your body’s waste dump), and also helps to clean up cellulite.


  • 56 oz water
  • 8 ounces REAL, 100% cranberry juice (Check the ingredients!)


  1. Mix 56 oz of water and 8 oz of cranberry juice together to make 64 oz (2 quarts) of “Cran Water”.
  2. Drink the full 2 quarts daily.


It is VERY doubtful that you will find 100% cranberry juice at the grocery store that you shop at. Don’t be “fooled” by a bottle of juice that says “cranberry juice, 100% juice”. It is 100% juice; just not 100% cranberry juice. Check the ingredients to see if it also includes apple, grape, or other juices. Health food stores carry 100% cranberry juice. It isn’t cheap; but remember, you are only using 8 ounces per day.

Serving Info

Number of Servings: 8
Serving size: 8 ounces (1 cup)

Nutrition Info Per Serving

Calories: 8.7
Protein: 0 g
Fat: 0 g
Carbohydrates: 2.2 g