Ranch Dip (Best when mixed the day before)

  • 85g Plain Greek Yogurt

  • Pinch Salt

  • 2 tsp Ranch Seasoning (Trader Joe’s is a good 0 cal choice)

Garlic Dip (Best when mixed the day before)

  • 85g Plain Greek Yogurt

  • 15g Low Calorie Mayo

  • Pinch Salt

  • 2 tbsp minced Garlic

  • 1 tsp garlic powder

  • 1 tsp onion powder

Cheese Sauce

  • 1/2 cup Cashew/Nut Milk

  • 1/3 cup Shredded Reduced Fat Cheddar

  • 3 count Low Calorie Cheese Slices (Kraft/Velveeta/Borden)

  • 1/2 tsp Turmeric

  • 1/2 tsp Paprika

  • 1 tsp Garlic Powder

  • 2 Tbsp of Nutritional Yeast/Cheddar Cheese Powder

  • Optional (Vital wheat Gluten or Pea Protein to up the Protein overall.)

Protein Frosting

  • 2 serving of low fat Greek Yogurt (vanilla is best, but regular is fine)

  • 3-5g of sucralose or zero calorie sweetener

  • 1/2 to a full scoop of favorite protein powder

  • 5-10g of fat free Jell-O (favored like your protein, but NOT the COOK & SERVE) *cheesecake…makes a difference

  • Water/fake milk/skim milk to get to right consistency

Peanut Butter Topping (will look lighter then peanut butter)

  • 2 serving of low fat Greek Yogurt (vanilla is best, but regular is fine)

  • 3-5g of sucralose or zero calorie sweetener

  • 1/2 cup powder peanut butter

  • 1 scoop vanilla whey protein

  • Pinch of salt

  • Water/fake milk/skim milk to get to right consistency

Biscuit Gravy

  • Stick of butter (can use half a stick and fill in with I Cant Believe its not Butter The Light One)

  • 1/2 Cup Unflavored Casein

  • 1/2 Cup Bread Flour

  • 1 tsp Garlic Powder

  • 1 tsp Onion Powder

  • Almond milk/water to find consistency desired

  • Salt to taste

  • Black Pepper to taste

  • (Melt the butter, add the powders and let it cook the flour taste out. it takes a minute. please wait)

Orange Sauce (Orange Chicken sauce)

  • 1 tbsp Corn Starch

  • 1 Orange Zested

  • 10 tbsp fake sugar

  • 2 tbsp rice wine

  • .25 c H2O

  • 1 tsp sesame oil

  • 3 tbsp Soy sauce

  • 10 tbsp white vinegar

Animal Spread

  • ½ cup Greek Yogurt

  • ½ cup low-fat Mayo

  • ½ cup low to no sugar added Ketchup

  • Couple pickled minced (or relish)

  • ½ tsp Paprika

  • ¼ tsp Onion Powder

  • ½ tsp Garlic Powder. (shh you can use minced garlic too)

Protein Jell-O

  • 1 packet sugar-free Jell-O Pudding

  • 16oz of similar flavored protein shake (premixed)

Big Mac Sauce

  • 1/2 cup Lowfat Plain Greek Yogurt

  • 2 tbsp Lowfat Mayo

  • 1 tbsp Yellow Mustard

  • 1 tbsp White Vinegar

  • 1 tbsp Relish (or finely chopped pickles)

  • 1 tbsp Onion finely chopped (or grated)

  • 1 clove garlic minced

  • 1/2 tsp Paprika

  • 1/2 tsp Onion Powder

  • 1/2 tsp Garlic Powder

  • Salt and Black Pepper to taste

Buffalo Chicken Dips

  • 1/2 cup low fat plain Greek yogurt

  • 1/2 cup light mayo

  • 1/4 cup favorite hot sauce (I use Louisiana)

  • 1 tsp garlic powder (optional minced garlic too!)

  • 1/2 tsp onion powder

  • 1/2 tsp cayenne pepper

  • 1/2 tsp paprika

  • 1/2 tsp salt

  • Black pepper to taste

  • 5oz can of chicken (better than you expect)

  • 2 celery stacks minced

  • (optional cheddar cheese the top and broil the mix)

Caesar Dressing

  • 1/4 cup plain Greek yogurt or whipped Cottage Cheese

  • 2 tbsp lemon juice

  • 1 tbsp Dijon mustard

  • 1 clove garlic, minced

  • 1 tbsp grated Parmesan cheese

  • 1/2 tsp Worcestershire sauce

  • Salt and pepper to taste

Maple Syrup- (Exercise for Cheat Meals recipe)

  • 500g of Water (warmed/hot)

  • 15g Maple Extract

  • 8g Vanilla Extract

  • 25g Sucralose (fake sugar)

Garlic and Horseradish Dip

  • 1/2 cup mayonnaise

  • 1/2 cup Greek yogurt

  • 2-3 cloves of garlic, minced

  • 2 tablespoons horseradish (adjust to taste for desired spiciness)

  • 1 tablespoon lemon juice

  • 1 teaspoon Garlic Powder

  • Salt and black pepper to taste

  • 1 tablespoon fresh chives, finely chopped (optional, for garnish)\

BBQ Sauce

  • 1 cup tomato sauce

  • 1/4 cup tomato paste

  • 1/4 cup apple cider vinegar

  • 1/4 cup low-sodium soy sauce

  • 1/4 cup Worcestershire sauce

  • 2 tablespoons Dijon mustard

  • 1 tablespoon smoked paprika

  • 1 tablespoon onion powder

  • 1 tablespoon garlic powder

  • 1 teaspoon chili powder

  • 1/2 teaspoon black pepper

  • 1/2 cup water

  • 1/4 cup honey or maple syrup (adjust to taste)

  • 1/2 cup plain Greek yogurt (for added protein)

  • Salt to taste

Warm them all in a pot to combine.

Healthy Honey Mustard

  • 1/2 cup plain Greek yogurt

  • 2 tablespoons Dijon mustard

  • 1 tablespoon honey (adjust to taste)

  • 1 tablespoon lemon juice (optional, for extra tang)

  • Salt and pepper to taste