Welcome to Your Go-To Spot for Healthy, Flavorful Eating!

At WTCF, we believe eating well shouldn’t be complicated or time-consuming. That’s why we’ve created a collection of delicious, lower-calorie, and high-protein recipes designed to fit your busy lifestyle. Whether you’re a busy parent, a working professional, or just looking for healthier options, we’ve got you covered.

Our recipes are:
✅ Quick & Easy: Perfect for those with limited time.
✅ Flavor-Packed: No sacrificing taste for health!
✅ Smart Swaps: We use healthier alternatives (like almond milk and sugar-free maple syrup) to cut calories without cutting flavor.
✅ Protein-Powered: Fuel your body with meals that keep you satisfied and energized.

From savory dishes to sweet treats, we’ve curated a variety of options to suit every craving. Plus, we’ve added our own twists to recipes inspired by some of the best food bloggers and cookbooks out there—because great ideas deserve credit!

Whether you’re new to cooking or a kitchen pro, we hope these recipes make healthy eating a little easier—and a lot more delicious. Let’s get cooking!

Breakfast

Condiments

Lunch

Drinks

Dinner

Desserts

Snacks

Low Cal Swaps

As another way to help, here is a list of price points and calories for common items. We hope this helps at the store.

Food Protein (40g) Cost Calories (40g Protein) Food Cost (per 100g carbs) Calories (per 100g) Food Cost (per 10g fat) Calories (per 10g fat)
Lentils $0.66 489 White rice $0.24 365 Sunflower seeds $0.11 58
Skim Milk $0.81 450 Brown rice $0.26 364 Peanut butter $0.11 59
Chicken Breast $1.07 224 Oats $0.49 389 Peanuts $0.12 56
Black Beans $1.34 600 Banana $0.62 89 Olive oil $0.19 88
Canned Salmon $1.48 259 Potato $0.62 77 Walnut $0.26 65
Chicken Thigh $15.25 588 Lentils $0.67 116 Cashew $0.34 58
Whey Protein Conc. $1.52 208 Sweet potato $0.86 90 Chia seeds $0.35 49
Canned Tuna $1.53 167 Black beans $1.22 341 Almond $0.39 58
Whey Protein Isolate $1.62 187 Whole grain bread $1.25 246 Avocado $0.46 81
Low-Fat Cottage Cheese $1.63 267 Quinoa $1.28 342 Fish oil $0.57 88
Nonfat Greek Yogurt $1.67 235 Chickpeas $1.49 360 Macadamia nuts $0.59 72
Egg Whites $1.89 200 Peas $1.60 81 Eggs $1.07 95
85% Turkey $1.99 421 Corn $2.03 86 Tofu $1.22 88
99% Turkey $2.26 171 Apples $2.37 52 Canned salmon $1.79 116
Tofu $2.43 400 Grapes $2.91 69 Edamame $1.98 115
Eggs $2.49 467 Kiwi $2.88 61 Salmon $2.47 137
Brown Rice & Pea Prot. $2.95 286 Baby carrot $4.89 41
Tilapia $3.02 191 Green beans $5.40 31
96% Beef $3.11 233 Orange $5.44 47
Edamame $3.46 450 Brussel sprouts $5.57 43
Salmon $4.93 417 Broccoli $6.40 34
Top Sirloin Steak $4.97 436 Spinach $7.63 23
Lobster $15.22 223 Blueberries $11.59 57
Strawberry $12.86 32
Raspberry $15.95 52