MaiKai Health, LLC

My Annual skin check was yesterday!
Have you gotten yours yet? Please do not overlook these!

Repeat after met: (and then repeat often)
Never failure, always FEEDBACK!

This list is 🔥!!

YUM!!! A family favorite!

Avocado & Chicken Caprese Salad

Ingredients:
2 cups Romaine lettuce
1/2 cup Cherry tomatoes, halved
1/8 Avocado, chopped
2 oz. Fresh mozzarella, chopped
4 oz. Chicken breasts, chopped
Fresh torn basil
Walden Farms Balsamic dressing (or you can use your 3 condiments to dress the salad with another option)
Arrange ingredients as a salad.
1 lean, 3 green, 1 healthy fat

I love this program! Look at Linda. Down 75lbs!! 🎉🎉🎉

Blackened Chicken & 🥑 Avocado Salad
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins
Serves: 4
Ingredients
* Blackened Chicken:
* 2 boneless skinless chicken breasts
* ½ tsp paprika
* ½ tsp garlic powder
* ½ tsp chili powder
* ½ tsp cumin (optional)
* 1 tbsp olive oil
* pinch salt and pepper
* Avocado Salad:
* 2 cups romaine lettuce (can also use baby spinach)
* 1 large tomato
* 1 small red onion
* ½ cup cucumber
* 2 avocados
* 1 tbsp olive oil
* 1 tbsp cilantro (fresh or dried)
* ½ tsp salt
* ½ tsp pepper
Instructions
1. Defrost chicken prior to starting. Wash and pat dry. In a small bowl, mix together the paprika, garlic powder, chili powder, cumin, salt, pepper and olive oil. Coat the chicken and cook on medium heat in a frying pan until no longer pink in center (approximately 15 minutes, depending on thickness).
2. Wash, dry, and chop lettuce. Peel, pit, and chop the avocados as well as the tomato, onion, cucumber into desired size. Usually about ½ inch pieces. Add all the ingredients to a large salad bowl, drizzling the olive oil and sprinkling the salt, pepper, and cilantro. Toss with tongs.
3. Remove the chicken and cut diagonally into strips, place on top of salad and serve immediately.

It’s TACO TUESDAY 🙌🌮

Single Serve Tex-Mex Beef and Zucchini Skillet 😋

Ingredients:
5 oz ground beef (93%), cooked (1 Lean)
1/2 cup rotel tomatoes with some of the liquid (1 Green)
1 cup raw zucchini, chopped (2 Greens)
2 tbsp salsa (2 Condiments)
1/2 tsp taco seasoning mix (.66 Condiments)

Directions:
Combine ground beef, rotel tomatoes, zucchini, salsa, and taco seasoning mix in a medium skillet. Cook over medium-high heat until zucchini is tender, about 5 minutes

1 Serving with 1 Lean, 3 Greens, and 3 Condiments per serving (No Healthy Fat required)

WooHoo, Shannon! 💥💥💥

Asado Chicken and Zucchini 🥒🍗

Ingredients:
54 oz raw chicken breast~ Yields 36 oz cooked (6 leaners)
6 cups (24 oz) zucchini, diced (12 greens)
4 Garlic cloves, minced (4 condiments)
1 teaspoons Oregano (1 condiment)
1 tsp smoked Paprika (2 condiments)
2 teaspoons Cumin Powder (2 condiments)
1/2 Cup chicken stock (1/2 condiment)
3 tbsp lemon juice, more for serving (4 1/2 condiments)
1/2 teaspoon Onion Powder (1 condiment)
1/2 teaspoon Red Chili Flakes (1 condiment)
6 tbsp Olive Oil (6 healthy fats)
1/4 tsp Salt (1 condiment)
1/2 tsp fresh cracked black pepper (1 condiment)

DIRECTIONS
1. In a bowl, combine paprika, cumin, chicken stock, lemon juice, onion powder, garlic, chili flakes, and olive oil. Taste and adjust salt and lemon before adding chicken.

2. Add in chicken and coat all sides. Cover and refrigerate for at least 30 minutes to marinate. When ready to cook, remove chicken from marinade and reserve the marinade for later.

3. Heat 1 tablespoon oil in a skillet over medium-low heat and cook chicken on both sides, until internal temperature reads 165ºF (74ºC) on an instant-read thermometer, approx. 15 minutes. Remove chicken to a plate and keep warm.

4. Add the diced zucchini to the same pan and season with salt, pepper and red chili pepper flakes (if using), add a bit of oil if necessary. Saute for 2-3 minutes over medium-low, then add the remaining marinade. Cook zucchini with the marinade sauce for 3-4 minutes, stirring from time to time, until the sauce has reduced a bit and zucchini are tender.

5. Divide cooked zucchini and the sauce into plates or bowls and top with sliced chicken breasts. Serve garnished with lemon slices, and fresh chopped parsley. Enjoy! An extra splash of lemon juice before serving the Asado chicken is highly recommended. Enjoy!

Makes 6 servings -
1 serving = 1 Lean/2 green/3 condiments/1 Healthy Fat

Garlic Chicken with Broccoli and Mushrooms

Ingredients:
36 oz boneless, skinless chicken breasts, cubed, should yield 6 oz cooked (4 leaner protein)
4 tsp olive oil (4 healthy fats)
3 cups broccoli (6 greens)
3 cups mushrooms (6 greens)
1 garlic clove (2 condiments)
½ tsp Sea Salt (2 condiments)

Directions:
Add olive oil to a large frying pan and heat over medium high heat until bubbling, Add chicken. Sprinkle with garlic clove and cook for 4 minutes. Add mushrooms, broccoli, and sea salt. Cook an additional 5-8 minutes until chicken is thoroughly cooked and mushrooms wilted. Serve.

Makes 4 servings
Per serving: 1 leaner protein, 3 greens, 1 healthy fat, and 1 condiment

Spaghetti Squash Lasagna with Broccoli
4 servings; per serving:
1oz Lean, 3 Greens , 3 Condiments

Ingredients:
4 cups (21.84 oz) cooked spaghetti squash (8 greens)
4 tsp extra-virgin olive oil (4 healthy fats)
2 cups (6.2 oz) broccoli, chopped (4 greens)
4 cloves garlic, minced (4 condiments)
¼ tsp crushed red pepper (1 condiment)
2 tbsp. water
1 cup (4 oz) shredded part-skim mozzarella cheese, divided (1 lean)
¼ cup shredded Parmesan cheese, divided (4 condiments)
¾ tsp Italian seasoning (1 1/2 condiment)
1/4 tsp salt (1 condiment)
¼ tsp ground pepper (1/2 condiment)

Directions:
Position racks in upper and lower thirds of oven; preheat to 450°F.

Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)

Meanwhile, heat oil in a large skillet over medium heat. Add broccoli, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccoli is tender, 3 to 5 minutes more. Transfer to a large bowl.

Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and
pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.

Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Down 185lbs between the two of us. I’d say that’s nothing short of AMAZING! I’m so thankful for this program and the tools it has given us to make this a lifelong change & not just “for now”.
~ Thomas

Philly Cheesesteak Stuffed Peppers
Makes 4 servings
Per serving
1 Lean protein
3 vegetable servings
2 1/3 condiments
1 lb Boars Head Low Sodium Roast Beef
4 ounces low-fat provolone cheese
2 ounces low fat cream cheese
4 bell peppers - total weight 1 1/4 pounds
1 cup chopped scallions
6 oz baby bella mushrooms
½ cup low sodium beef broth
1Tbs garlic
1/4 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 400°. Start by slicing the peppers in half lengthwise and remove the ribs and seeds and set them aside.
Add the broth, garlic, mushrooms, scallions and a dash salt and pepper, to a large saute pan and cook over medium-low heat until the onions are tender, approximately 30 minutes.
Slice the roast beef into thin strips and stir into the onion and mushroom mix and heat through for about 3-5 minutes. Turn off the heat and stir in the cream cheese.
In the meantime, line the inside of each pepper with a slice of cheese. Next, fill each pepper with the meat mixture, then top with more cheese. Bake for 15-20 minutes until the cheese on top is golden brown.

You go, Bethany...You completely rocked these past 4 months! Your transformation before and after makes me smile, but what I love most is the confidence and the vibrancy flowing from you! 🎉🎉

Spaghetti Squash Skillet

Ingredients:
4 ½ cups cooked spaghetti squash
1 tsp extra virgin olive oil
2 lbs 90-94% lean ground beef or turkey
1/4 cup yellow onion, diced
3 cloves garlic, minced
1/2 cup diced green bell pepper
1 cup sliced mushrooms
3 cups canned low sodium organic diced tomatoes, -OR- 3 cups fresh diced tomatoes
3 cups canned or fresh tomatoes, pureed
2 Tbsp fresh parsley
2 tsp dried basil
1/2 tsp dried oregano
¼ tsp sea salt
½ tsp freshly ground black pepper
¼ cup freshly grated parmesan cheese
¼ cup freshly shredded basil

Instructions:
Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally. Drain fat, set cooked meat aside.
Heat olive oil in skillet, once hot and add onion & green peppers and saute until tender, about 3 minutes, adding in garlic & mushrooms during last 30 seconds of sauteing. Pour in diced tomatoes, and sauce. Stir in fresh parsley, the basil, oregano, and season with salt and pepper to taste. Bring just to a gentle boil then add cooked spaghetti squash noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2 minutes until heated through.
Garnish with fresh chopped basil and a touch of parmesan, serve warm.

Serves 6
Per serving: 3 green, 1 lean, ¼ healthy fat*, and 2.5 condiments

*1/4 of a healthy fat is trivial, so even though you are having a “lean” option that requires no healthy fats to be added, there are no issues with adding a trivial amount of healthy fat for one meal.

Yay Christy! She was about to turn 50 and knew something had to change. This health program worked its magic and this friend finally feels like the person she has always wanted to be!

Turkey Taco Lettuce Wraps

Ingredients:
1.3 lbs 99% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano
1/2 small onion, minced
2 tbsp bell pepper, minced
3/4 cup water
4 oz can tomato sauce
8 large lettuce leaves from Iceberg lettuce

Directions:
Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.

Fish Taco Cabbage Bowl
Ingredients:
2 ½ pounds (40 oz) flounder (4 leanest)
2 tsp + 2 tsp olive oil (4 healthy fats)
2 tsp Szeged Fish Rub (4 condiments)
1/2 tsp ground cumin (1/2 condiments)
½ tsp chile powder (1 condiment)
4 cup (9.84 oz) green cabbage, thinly sliced (8 greens)
1 ½ cups (7.38 oz) red cabbage, thinly sliced (6 greens)
½ cup (1.76 oz) thinly sliced green onion (1 green)
6 oz avocado (4 health fats)
Dressing Ingredients:
1/4 cup plain non-fat Greek yogurt (2 condiments)
2 Tbsp fresh-squeezed lime juice (3 condiments)
2 tsp Green Tabasco Sauce (1 condiment)
¼ tsp salt (1 condiment)
Instructions:
Thaw fish overnight in the refrigerator if frozen. Mix the fish rub, ground cumin, and chile powder in a small dish. When you're ready to cook, pat fish dry with paper towels, then rub both sides with 2 tsp. of the olive oil followed by the fish rub mixture. Let the fish come to room temperature while you prep the other ingredients.
Cut away the core of the cabbage and discard, the use a knife to cut the cabbage into thin slices; we used the 3 cm blade for the mandolin. Thinly slice the green onion. Whisk together the lime juice, Green Tabasco Sauce, and salt to make the dressing.
Brush a stove-top grill pan or heavy frying pan with the other 2 tsp. olive oil and heat the pan about a minute at medium-high heat. Then add the fish and cook about 4 minutes on the first side. Turn gently and cook about 4 minutes more on the other side. While the fish cooks, mix about half the green onions into the cabbage mixture and stir in enough dressing to barely moisten the cabbage.
When the fish is done, let it cool slightly on a cutting board, then use two forks to shred the fish apart. Fill bowl with 1/4 of the cabbage mixture and top with desired amount of fish. Drizzle a little more dressing over the top. Serve right away, with guacamole if desired.
4 servings with each:
1 leanest
3 green
3 condiments
2 healthy fats

Darieth has taken back her health and is now helping others do the same!
Man, I ❤️ our program!!

“One day I just woke up and decided to give a whoop about my life and what I had to offer 🙌🏻

The fire lit in my soul 🔥 to care about my health, my well-being and my life ahead 😌 especially as a momma of 4 littles ❤️

You have the same ability 👊🏻 do what it takes to set your soul on fire...you get ONE life ☀️

Choose to care about yourself. Choose to level up 🙃”

~ ❤️ Laura

Tonight’s Cinco de Mayo dinner!!

California Club Tacos
🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮🌮

Makes 1 Serving
1 leaner
3 greens
1 healthy fat
1 condiment

Ingredients:
- 3 oz grilled chicken breast, chopped (.5 leaner)
- 1 oz cooked (turkey) bacon, diced (.2 lean)
- 1/4 oz avocado, diced (1/2 healthy fat)
- 1 TBSP reduced fat ranch (1/2 healthy fat)
- ½ cup (2.63 oz) red ripe diced tomatoes (1 green)
- 2 cups (3.32 oz) chopped romaine lettuce (2 greens)
- 1.2 oz 2% milk provolone (.3 green)
- 10 1/4 sec sprays of cooking spray (1 condiment)

Directions:
- To make the provolone taco shells: Place 1 slice of provolone cheese on a paper plate (must
be coated or leakproof) greased with cooking spray. Microwave on high for 60 seconds
- Remove from microwave immediately and, if necessary, reform cheese into a circle. Wait 5
seconds for the cheese to cool and then form into a taco shell shape on the edge of a dish or
skinny rolling pin. Let cool until set. Repeat for the remaining 2 slices of cheese.
- To make the filling: Toss the chicken, avocado, bacon, tomatoes, ranch, and lettuce to
combine
- Fill the cooled taco shells with the lettuce mixture. Serve any extra as a side-salad

Shandi tried a ton of diets.
Now she has changed her life!!
Man, I love our programs!!

This girl is on fire 🔥

Check out her story:

“From a size 16/18 to size 4.
My journey started Sept. 8th and I haven’t looked back since! The last time I was able to wear these jeans I was killing my self in workouts training for a half marathon years ago.

Feels great to put these on knowing nutrition alone got me here 🙌🏻 The support and education that comes with this program is by far the best that can be found.”❤️

Crustless Spinach & Mushroom Quiche
Non-stick pan spray
½ cup onion, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
2.5 cups sliced mushrooms
6 eggs, beaten
3 cups low fat shredded Muenster cheese
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan with pam
2. Heat pam in a large skillet over medium-high heat. Add onions and mushrooms and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.
Makes 5 servings
Per serving
1 Lean protein
2 vegetable
2 condiments

Twice Baked Cauliflower
Ingredients:
4 cups cauliflower florets
3 ounces reduced fat cream cheese, cubed
1/2 cup sour cream
1/4 cup green onion, sliced
1/4 cup Kraft reduced fat parmesan cheese
6 slices turkey bacon, cooked and crumbled
1 cup reduced fat sharp cheddar cheese, divided
Directions:
Preheat oven to 350 degrees.
Lightly spray a glass casserole dish with non-stick cooking spray.
Place cauliflower in a large pot of boiling water and cook until cauliflower is tender.
Drain well and mash with potato masher, leaving some chunks.
Add 3/4 of the bacon, green onions, cream cheese, sour cream, 1/2 cup cheddar cheese and Parmesan to the mashed cauliflower.
Spread mixture evenly in a small glass casserole dish.
Sprinkle with remaining 1/2 cup of cheddar cheese and reserved bacon.
Bake 20 minutes covered or until hot and bubbly.
Remove the lid and bake an additional 5 minutes or until cheese has melted.
Serve warm.
*This reheats very well and can be frozen and thawed in the fridge, then reheated.
4 Servings with 1/4 Lean, 2 Greens, and 3 Condiments per Serving
Serve this side dish with an additional Green and 3/4 Lean such as:
3.75 ounces of 93% ground beef, steak, or pork
4.5 ounces of grilled chicken breasts
5.25 ounces shrimp, tilapia or 99% ground turkey

Yes, Andrea!!
Before this program, she had no idea it would be possible to create health in herself and share it with others. I’m paraphrasing her words, but...
“I was a dietician and rarely budged a BMI. With this program, it is so simple to teach others the nutrition it takes to live their best lives.”

Healthy Buffalo Chicken-crust Pizza! 🌶
⠀
Makes 1 serving⠀
Per serving:⠀
1 lean⠀
3 green⠀
1 healthy fat⠀
1 condiment⠀

Ingredients:⠀
4 1/2 oz cooked chicken (3/4 lean)⠀
1/4 cup low moisture mozzarella cheese (1/4 lean)⠀
1 tablespoon franks hot wing sauce (1/2 condiment)⠀
1 1/2 c. your favorite assorted veggies (I used bell pepper, celery, and green onion.)⠀
2 tablespoons light blue cheese Dressing (1 healthy fat)⠀

Directions:⠀
Flatten chicken (wrap in plastic film and beat flat). Marinate in Frank’s hot wing sauce approx. 30 minutes. Broil until chicken temperature reaches 165 degrees.⠀
Topping:⠀
Spread blue cheese dressing over chicken. Add assorted veggies on top, then top with cheese and cook until cheese is melted and starting to brown.⠀
Alternate:⠀
We made it this way, but I think 1/2 cup assorted veggies on the chicken and 1 Tbsp Roka blue cheese dressing, then 1 Tbsp Roka blue cheese dressing and 1 cup mix salad with 1/2 cup veggies as a side salad. Either way, it was great!

Adrienne’s smile speaks volumes!
Love our program!

🌮 Tuesday!

TACO TOMATOES
Makes 4 servings. Each..1 lean,2 ½ green, 2 condiments
Ingredients:
½ cup (1.76 oz) scallions (1 green)
13.75 oz cooked ground beef (2 3/4 lean)
1 tablespoon taco seasoning (6 condiments)
¼ teaspoon salt (1 condiment)
½ teaspoon pepper (1 condiment)
3/4 cup (3 oz) reduced fat Mexican cheese (3/4 lean)
1 cup (2.54 oz) shredded iceburg lettuce (1 green)
6 oz low fat plain Greek yogurt (1/2 lean)
4 cups (25.36 oz) tomatoes (8 greens)
Directions:
1. In a medium skillet over medium heat Add scallions to ground beef and taco seasoning, breaking up the meat with a wooden spoon. Season with salt and pepper, and cook until the beef is no longer pink, about 6 minutes. Drain fat and set aside.
2. Flip tomatoes so they are stem-side down. Cut the tomatoes into six wedges, being careful to not cut completely through the tomato. Carefully spread open the wedges.
3. Divide taco meat evenly among the tomatoes, then top each with cheese, lettuce, and Greek yogurt and serve.

Super stoked for Makenzy! She is feeling amazing!!
Man, I love our program!