The Skinny Rules Recipes 

EGGS, 5+1 (Men) or 3+1 (Women) Omelet 

Ingredients: 5 or 3 large eggs, separated, olive oil or canola oil spray.


1. Separate the eggs: Put out two breakfast bowls. Crack each egg on the counter, then let the egg white dribble into one of the bowls as you pass the yolk from one half to the other. Put the yolk in the other bowl. 

2. When you crack the last egg, put the entire egg (yolk and white) into the egg white bowl, so there are a lot of egg whites and one yolk. Add a pinch of pepper and any other herbs you like and whisk the eggs.

3. Scramble them up: Spray a pan with oil, heat it over medium heat, and pour in the eggs. Here you can decide to make it fast and easy for yourself and simply cook the eggs by continuing to stir them, scrambled eggs, or don't disturb them and let them cook about halfway through. Then, using a spatula, fold what is basically a giant egg patty in half. 

4. Cook another few minutes, then slide it onto your plate. 

A yellow omelet with dill on a white plate

Veggie Frittata

Ingredients: Olive oil spray, 5/3+1 Omelet mixture (preceding recipe), as many green leafy veggies and mushrooms as you like. 


1. Preheat the broiler.

2. Meanwhile, put a large skillet over high heat on the stove. Spray with skillet with olive oil.

3. Place the leafy greens in the skillet and let them wilt. Turn the heat to medium-low. 

4. Pour the eggs over the greens and let the mixture cook slowly, lifting up the edges occasionally to check that the frittata is not burning. 

5. When the eggs appear almost done, place the pan under the broiler. Check after a minute: the top should just be beginning to brown. 

6. Remove from the broiler, set the pan on the stove, and let sit for a few minutes; then slide the frittata onto a plate. Eat immediately. 

Or you could also: 

Let it get cold, wrap in plastic, and refrigerate. Take it to work tomorrow mixed with tomatoes, garbanzo beans, and a little dressing. Simply delicious! 


Cut the cold frittata in long strips for use on top of salads. Put the strips in a covered container or on a covered plate set at eye level in your refrigerator so that you'll see it when you're hungry. 

A veggie frittata made with green leafy veggies and topped with cilantro

Roasted Fish

Ingredients: 6 to 8 ounces tilapia, salmon, trout, bass (farmed), or cod fillet, salt and pepper to taste, 2 sprays of olive oil.


1. Place a small roasting pan in the oven and preheat to 450F-500F.

2. Season the fish on both sides with salt and pepper and any other spices you want to add.

3. Spray a piece of foil with olive oil and set the fish on it. 

4. Plop the foil with the fish on the hot pan in the oven. Roast for 8 to 10 minutes. No need to turn the fish; it will roast up nicely on the foil.

5. Take out the fish and let it sit for a minute. 

Use to: 

  • Top a huge green salad or plate of roasted veggies
  • Make a fish sandwich using lettuce "buns" and roasted tomato sauce
  • Make a great soup by placing the fish in a huge bowl of canned low-salt chicken broth and veggies
  • Toss bit-size pieces with whole-wheat pasta and roasted tomatoes
Roasted salmon piece on a plate with half a lemon and a piece of rosemary

"Makes Me Happy" Tuna Salad

Ingredients: 1/4 cup canned, low-sodium garbanzos, kidney beans, or white beans, drained and rinsed, 1/4 cup finely diced onion, 1/4 cup diced tomato, 1 tablespoon chopped fresh parsley or basil, 1 teaspoon olive oil, 2 tablespoons freshly squeezed lemon juice, pinch of salt, pinch of freshly ground black pepper, 2 large hard-boiled egg whites, sliced, 4 to 6 ounces canned water-packed tuna (no salt added), drained. 


1. Combine all the ingredients except the egg and tuna in a bowl. Toss gently. 

2. Place the egg slices and tuna on top. 

3. Eat. Good for lunch at work. Eliminate onion if your breath becomes a social issue. 

A tuna salad made with tuna, low-sodium garbanzos, kidney beans, chopped parsley, tomato, onion and egg

Herb-Roasted Chicken Breast

Ingredients: 1/2 tablespoon mixed fresh herbs (marjoram, oregano, parsley, chives, thyme, etc), 2 teaspoons freshly squeezed lemon juice, 1 teaspoon olive oil, 5 ounces boneless, skinless chicken breast. 


1. Preheat the oven to 350F

2. In a small bowl, combine the herbs, lemon juice, and oil. 

3. Add the chicken and coat with the herb mixture. Place in a baking dish and bake for 12 to 15 minutes, until no longer pink in the center. 

Turkey Meatballs

Ingredients: 1 pound extra-lean ground turkey, 3 garlic cloves, minced, 1/4 cup finely chopped onion, 1/4 cup chopped fresh parsley, 1/2 teaspoon kosher salt, 1/2 teaspoon freshly ground black pepper, 1/2 teaspoon dried oregano, 1 large egg, beaten, 1/2 cup cooked brown rice, cooled, olive oil spray. 


1. Combine all the ingredients except the olive oil in a large mixing bowl and shape into about 30 meatballs 1 inch across. 

2. Spray a large nonstick skillet generously with olive oil.

3. Cook the meatballs for 5 to 6 minutes, working in batches if your pan is not large enough to fit them all, occasionally moving them around to brown all sides. 


Once all the meatballs are cooked, add a jar of low-sodium marinara sauce (preferably organic and with minimal sugar) to the pan. Simmer the meatballs in the sauce for 20 minutes. These sauced meatballs are great by themselves or served over quinoa, farro, or whole-wheat pasta at lunch, or over spaghetti, squash, or other veggies for dinner. 

Turkey meatballs covered with chopped green onion on a black plate

Grilled Asparagus

Makes 4 servings 

Ingredients: 1 pound (1 bunch) asparagus spears, olive oil spray, 1/2 tablespoon your favorite blend of dry herbs, pinch of salt, freshly ground black pepper. 


1. Preheat your grill or broiler. 

2. Trim woody stems from the asparagus. Spray the spears with oil. 

3. Place the asparagus on the grill or under  the broiler for about 5 minutes, turning occasionally until tender and slightly charred. 

4. Toss with the herbs, salt and pepper. 

Use for: 

  • a lunch salad, topped with diced hard-boiled egg whites, some lemon or mustard, and a few pistachios
  • an omelet filling
  • a side dish for fish or poultry 
Grilled asparagus, about 30 spears cooked and placed on a white plate on a wooden background or wooden tabletop

Roasted Tomatoes

Makes 4 servings 

Ingredients: 3 pounds ripe tomatoes, cores removed, 1 whole head garlic, cut in half lengthwise and coasted with olive oil spray, 1 tablespoon olive oil, pinch of salt and freshly ground black pepper, 1 tablespoon chopped fresh herbs. 


1. Preheat the oven to 450F

2. Toss everything together except the herbs. 

3. Place the ingredients in a roasting pan, cover with foil, and roast for 1 hour and 15 minutes. 

4. Remove and let cool. Squish the garlic from the skin and combine with the tomatoes and fresh herbs. 

Use to: 

  • blend in a soup
  • serve as a sauce or condiment 
  • combine with chicken and more veggies for a complete meal 
Roasted Tomatoes on a white plate.

Mean, Green (High Fiber) Drink Meal Replacement

Makes 1 meal replacement or 2 midmorning power boosts

Ingredients: 2 tablespoons protein power, 1 cup chopped fresh kale, 1 cup frozen spinach, 1/2 cup blueberries, 1/2 small banana, 1/2 cup frozen pineapple, 20 ounces water. 


Place all ingredients in a blender and blend until combined. 

› The Skinny Rules Recipes
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