Greek-style Pita Sandwiches

Greek-style Pita Sandwiches 
With Garlicky Cucumber Sauce

I’m pretty sure there are people who have come to blows over the proper naming of various greek sandwiches and sauces. I’m going the safest route possible by calling these Greek-style sandwiches.

The sauce is reminiscent of Tzatziki but with a really heavy punch of garlic and some nice funky tang from the feta.  By letting the minced garlic sit with the salted cucumber for a bit, the heat mellows out just a bit. If you don’t like a giant hit of raw garlic, you can either use less or try lightly frying the garlic in the oil you are using for the sauce, just be sure to let it cool down before adding it to the other ingredients.

I have left the filling for these sandwiches purposefully vague because this recipe stands as a good template for experimentation. If you’re getting bored of grilled chicken with veg and rice, this can be a nice way to change up your fowl consumption. This is also a great place to make use of the Big Batch Turkey Meatballs that I know you have sitting in your freezer. And, if meat isn’t your thing, try it with some oregano and lemon dusted tofu, baked in the oven for 30 minutes.

Note: You can usually find the small whole wheat pitas that I call for over near the deli in most supermarkets. Try it with any low cal wrap or tortilla, if you have them on hand or don’t love pita.


For the Sauce:

150g (about 1 cup) Minced Cucumber Calories: 20 Protein: –

2 Cloves Garlic, Minced Calories:- Protein: –

250g (1 Cup) Greek Yogurt Calories: 140 Protein: 26

2 tbsp Olive Oil Calories: 240 Protein: –

40g Feta, crumbled Calories: 100 Protein: 6

Minced fresh dill (optional) Calories: – Protein: –

Salt and Fresh pepper to taste

Total for Sauce: Calories: 500 Protein: 32

For the Sandwiches:

Low Cal Pita Breads Cal: 60 Protein: 6

3oz roasted or grilled chicken Cal: 140 Protein: 26


2 Turkey Meatballs Cal: 150 Protein: 20


75g Baked Tofu Cal: 140 Protein: 16

Mixed Veg (lettuce, onion, pickles) Cal: – Protein: –

Total per Sandwich: Cal: ~300 Protein:28-38


  1.  Sprinkle minced cucumber and minced garlic with salt and allow to sit for 30 min to an hour. Do not drain.
  2. Mix in the rest of the ingredients for the sauce and taste to adjust seasoning.
  3. For the sandwiches: toast the pita in the toaster or oven. If you want to warm up your protein, go ahead and do so.
  4. Assemble the sandwiches with one fifth of the sauce recipe for each sandwich and loaded with raw veggies and mixed pickles.


Have you ever eaten a burger and thought, “This is great but I wish it was spicier and came wrapped in a tortilla.” Well, the answer to your meal prep prayers has arrived. Using lean meat keeps the protein content high while keeping off the extra calories from fat. Adding lettuce, tomato, onion and pickle adds fiber and heft while reinforcing the burger taste. As with any recipe, the nutrition information will vary based on the type and brand of the products used. I’ve included some guidance in the instructions for portioning out this meal for meals during the week.

Note: This recipe calls for using Aji Rocoto, a very spicy Peruvian pepper paste that might be hard to track down outside of a hispanic market. If you can’t find it, you can sub in any kind of pepper paste and if you don’t like any spice, you could even use ketchup. Read More

The Freezer is your Friend

The Freezer is your Friend

A look at frozen food

Frozen foods are an American tradition. In the 1950s, frozen food was marketed as the hallmark of a new age. Mad men painted mental pictures of space age mealtimes made possible by the new freezers they were trying to sell. In the 1980s, frozen food companies started moving in on the diet trend by marketing ‘diet friendly’ frozen meals like Lean Cuisine and Healthy Choice. And today, it doesn’t take much digging to find web communities dedicated to ‘freezer cooking,’ with recipes, tips and tricks for utilizing your freezer to feed your family. 

So, let’s talk about frozen food. Is it healthy? Why should I do it? How do I do it?Read More

Big Batch Turkey Meatballs

This recipe makes a lot of meatballs. If you make them golfball sized, you should get around 40. Unless you are feeding an army, I recommend freezing the meatballs individually and then putting them into a bag to be doled out later.

This, like many of the recipes I write, is a blank canvas. I haven’t called for anything but basic flavorings. I like making big batches this Read More

Chocolate Raspberry Protein Shake (2 Ways)

Chocolate Raspberry Protein Shake (2 Ways)

Chocolate and raspberry are a classic combination that shows up every Valentine’s day. It’s a delicious combination that incorporates two V-day classics: chocolate and the color red. Add some protein powder and how could you go wrong? Below are two different ways to achieve this classic combination.

Maybe you have a new love interest in your life and you want to pull out all the stops to show them how much you care. Try the first recipe. It uses real raspberries (frozen, to give the shake flavor and body), dutch processed cocoa powder (for a chocolatey boost) and an optional pinch of instant espresso powder (to boost the flavors and keep you awake to spend time with your loved one.)

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Overnight Oats (with 3 variations)

These oats are a great high protein, make ahead meal. The fiber in the chia seeds and oats (I like to use a combination of steel cut and rolled but, any oats will work) help keep you full and the combination of yogurt and whey protein provide a mix of quickly digested and slow burning protein. I provided three of my favorite flavors below but this recipe really works as a blank canvas, start with the base recipe and let your creativity shine. I like to use complementary flavors of protein powder to help keep the flavor combinations interesting.

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Pineapple Chicken Teriyaki


  • 1 (8 oz) can of crushed pineapple
  • 1 (8 oz) can of crushed pineapple
  • 3 tbsp low sodium soy sauce
  • 2 tbsp honey or agave nectar
  • 1 tsp grated fresh ginger
  • 2 small cloves of garlic
  • 4 boneless,skinless chicken breasts

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Cucumber Tomato Salad


  • 5 medium plum tomatoes, halved lengthwise, seeded, and thinly sliced
  • 5 medium plum tomatoes, halved lengthwise, seeded, and thinly sliced
  • 1/4 red onion, peeled, halved lengthwise, and thinly sliced
  • 1 cucumber, halved lengthwise and thinly sliced
  • A generous drizzle of extra-virgin olive oil, about 2 tablespoons
  • 2 splashes red wine vinegar
  • Salt and pepper

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Phase One Turkey Lasagna


  • 1 lb ground chicken or turkey
  • 1 lb ground chicken or turkey
  • Picante or wine of your choice
  • 1 cup 2% reduced fat mozzarella cheese
  • 2 cloves garlic
  • 1 bag of spinach
  • Salsa or marinara of your choice

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Slow Cooker Pulled Pork

TOTAL TIME: 7 hours 5 minutes  PREP TIME: 5 minutes COOK TIME: 7 hours


2.5 lb boneless pork loin roast (center cut, trimmed of all fat)

  • 2 tsp red wine vinegar
  • 2 tsp Hickory liquid smoke
  • 1 tsp garlic powder
  • 1 tsp sea salt