Counter Crew

Greatest Hits
101 MACRO-BALANCED RECIPES
Thanks for
downloading
our cookbook!
This is a collection of macro-balanced recipes from THE BEST
macro-friendly food content creators across the internet.

And we’re proud to call them investors and trusted partners.

Counter is a brand of macro-balanced frozen foods that will

soon be found in grocery stores across America. To learn more
visit eatcounter.com and follow us on Instagram and TikTok.

QUICK TIPS FOR NAVIGATION - CLICKABLE LINKS

Each recipe in the Contents is linked to the actual

recipe - just tap and it’ll take you there!

At the top of each recipe there is a link, which will take

BACK TO CONTENTS you back to the Contents page

If you like a recipe, we encourage you to click the

icons below the creator’s image to explore more of
their content, including their cookbook and food blog

ALL RECIPES ARE LOADED AS

INGREDIENTS IN THE MY MACROS+ APP
Contents
Breakfast
LETTIE’S BERRY SMOOTHIE 7 PROTEIN BREAKFAST MUFFINS 19

MCGRIDDLE 8 PIZZA MUFFINS 20

BREAKFAST TACOS 10 CINNAMON ROLL 21

OVERNIGHT PROTEIN OATS
CLASSIC BREAKFAST BURRITO 11
BAKED PROTEIN OATS 22
TASTY SHREDDER 12 W/ CHOCOLATE
BREAKFAST QUESADILLA
PROTEIN EVERYTHING BAGEL 23
FROSTED STRAWBERRY 13
UNCRUSTABLE PROTEIN POP-TART HEALTHIER STUFFED 24
BAGEL BOMBS
PROTEIN BLUEBERRY ROLLS 15
TURKEY GRAVY & BISCUITS 26
CINNAMON ROLL FRENCH 16
TOAST EGG BAKE CRISPY BREAKFAST EGG ROLLS 27

HAWAIIAN ROLL PUMPKIN 18 TEMPEH BACON 29

FRENCH TOAST

Lunch & Dinner

CREAMY CHICKEN 31 AIR FRYER CRISPY 41
& CHEESE BURRITOS CHICKEN SANDWICH

CREAMY CHEESY 33 POPEYE’S CHICKEN 43

BARBACOA BURRITO SANDWICH

EXTRA CHEESY BEEF 34 NASHVILLE HOT 45

OVEN-BAKED TACOS CHICKEN SANDWICH

PROTEIN CRUNCHWRAP SUPREME 36 CHICKEN AVOCADO SANDWICH 47

TACO BELL CHEESY 37 “LAZY” CHICKEN 49

GORDITA CRUNCH PARM SANDWICHES

LAZY ENCHILADAS 38 FIG & BLUE CHEESE TURKEY 51

BURGER W/CARAMELIZED ONIONS
500 CAL CHICKEN 39
BURRITO BOWLS SPICED JUMBO BURGER 53
BACON CHEESEBURGER 55 HONEY BALSAMIC GROUND 87
W/SECRET SAUCE CHICKEN & BRUSSELS SPROUTS

LIGHTENED UP BBQ PULLED 57 LOW CARB FIRECRACKER 88

PORK SANDWICH W/ CILANTRO GROUND CHICKEN
LIME SLAW
CREAMY LEMON PEPPER GROUND 89
3 INGREDIENT ALFREDO 59 TURKEY & BROCCOLI ORZO

TACO MAC & CHEESE 60 NINJA FOODI POT ROAST 91

CREAMY CHICKEN PESTO PASTA 62 BEST MARINATED FLANK STEAK 93

GARLIC PARMESAN 63 INSTANT POT PORK RAGU 95

CHICKEN PASTA
TANGY LEMON GARLIC SHRIMP 97
CREAMY CAJUN 65
CHICKEN ALFREDO SWEET ‘N SOUR GLAZED SALMON 98

CREAMY CAJUN SHRIMP 67 HIGH PROTEIN CREAMY 100

PASTA WITH SAUSAGE TACO SOUP

BEEF STROGANOFF 69 ONE POT SKINNY WHITE 102

CHICKEN CHILI
QUESO CHICKEN & RICE 70
FLATBREAD PEPPERONI PIZZA 104
BIG MAC CASSEROLE 72
BBQ CHICKEN PIZZA 105
CHICKEN TERIYAKI 74
CRISPY CHICKEN CAESAR 106
PANDA EXPRESS LO MEIN 75 SALAD W/YOGURT DRESSING

TERIYAKI GROUND 76 QUICK & EASY PICKLE 108

BEEF STIR FRY CHICKEN SALAD

GALBI BEEF 78

CRISPY ORANGE CHICKEN 80

AIR FRYER BLACKENED CHICKEN 82

EASY HEALTHY INSTANT POT 83

CREAMY BUFFALO CHICKEN

SLOW COOKER BBQ 84

CHICKEN THIGHS

AIR FRYER SWEET CHILI 85

CHICKEN & BRUSSELS SPROUTS
Desserts
NEW YORK CHEESECAKE 110 HEALTHY NO-CHURN 131
SOFT SERVE ICE CREAM
BIRTHDAY CAKE CHEESECAKE 111
STRAWBERRY BANANA PROTEIN 133
PERSONAL OREO PROTEIN CAKE 113 SOFT-SERVE

PROTEIN BERRY CRUMBLE 115 RHYMES W/SCOREO SHAKE 134

CHOCOLATE CHIP COOKIES 116 CHOCOLATE PB BANANA SHAKE 135

PROTEIN SNICKERDOODLE 117 HIGH PROTEIN LOW 136

COOKIES CALORIE BANANA PUDDING

GIANT PROTEIN COOKIE 119 PEANUT BUTTER & JELLY WHIP 137

BROOKIE MONSTER 121 OREO PROTEIN WHIPS 138

OATMEAL CREAM PIE 123 HIGH PROTEIN BERRY 139

SMOOTHIE BOWL
BROWNIE BAKED SQUASH OATS 125
PROTEIN COOKIE BUTTER 140
PERSONAL PROTEIN 127 SPREAD
BIRTHDAY CAKE
TRIPLE BERRY JAM 141
S’MORES BANANA BREAD 129

PROTEIN DONUTS 130

Snacks & Apps

GARLIC PARMESAN WINGS 143 LOW CALORIE CHICK-FIL-A 157
SAUCE
HOT HONEY LEMON 145
PEPPER WINGS CREAMY CHIPOTLE SAUCE 158

AIR FRYER CHICKEN MEATBALLS 147 BUFFALO CHICKEN DIP 159

AIR FRYER STEAK BITES 148

PIZZA ROLLS 149

PEPPERONI PIZZA HOT POCKET 150

BUFFALO CHICKEN QUESADILLAS 151

BROCCOLI & CHEESE NACHOS 153

AIR FRYER BAVARIAN PRETZEL 155

(W/O YEAST)
Breakfast

6
BREAKFAST BACK TO CONTENTS

Lettie’s Berry D
BRA LOW
BRO
M

Smoothie
MACROS: 47C 3F 52P PER GLASS
CALORIES: 421 PER GLASS @bbrom
low
SERVINGS: 2 GLASSES
PREP: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 1 CUP BLACKBERRIES OR BLUEBERRIES
+47g CARBS
• 1 MEDIUM BANANA
• 1 CUP SPINACH
• 12OZ 1% MILK
• 1 CUP NONFAT GREEK YOGURT
• 1 SCOOP PESCIENCE PROTEIN POWDER +3g FAT
(DISCOUNT CODE ‘BRAD’)
• ICE +52g PROTEIN

Instructions

1. Blend all ingredients together.

2. If desired, pour into popsicle molds and freeze, or pour into
two glasses and enjoy.

7
BREAKFAST BACK TO CONTENTS

TT
MA MAN
S E N

McGriddle
RO

MACROS: 26C 18F 40P PER SANDWICH

CALORIES: 426 PER SANDWICH @cheat
daydes
ign
SERVINGS: 2 SANDWICHES
PREP: 5 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
FLUFFY PANCAKES (MAKES 4):
+26g CARBS
• 3/4 CUP (80G) KODIAK CAKES POWER
CAKES MIX (CAN USE ANY PROTEIN MIX
YOU LIKE)
• 1 EGG +18g FAT
• 1/4 CUP SUGAR-FREE SYRUP OR ANY
+40g PROTEIN
MAPLE-FLAVORED SYRUP
• 2 TBSP MILK OF CHOICE

FOLDED EGGS:
• 4 EGGS
• 1/4 CUP MILK OF CHOICE
• SALT AND PEPPER

MEAT OPTIONS:
• 4 STRIPS CENTER CUT BACON
• TUBE OF LEAN TURKEY SAUSAGE OR PRE-
FORMED SAUSAGE PATTIES

ADDITIONAL INGREDIENTS:
• 2 SLICES FAT-FREE AMERICAN CHEESE OR
ANY SLICED CHEESE
• SYRUP FOR TOPPING

8
BREAKFAST MCGRIDDLE

Instructions

1. Prep the meat first by cooking either bacon, turkey sausage, or both. Air fry bacon
at 400° F for about 7 minutes (no flipping required). This is my preferred method, but
you can also pan fry over high heat until cooked to your liking. Form turkey sausage
into 6 small patties (or use preformed patties). Place in a skillet over medium-high
heat and cook on 5 minutes per side until cooked through.
2. Prep the pancake batter by combining the Kodiak Cakes mix, egg, syrup, and milk
in a large bowl.
3. Add 3-4 tablespoons of batter to a skillet and cook for a couple minutes per side,
until bubbles form and cakes are golden brown. This should make a total of 4
pancakes.
4. Whisk eggs in a large bowl with milk, then pour half of the eggs into a skillet over
low heat. Let the eggs cook for a few minutes until they look almost completely
cooked through (some shine is totally fine), then sprinkle with salt & pepper.
5. Carefully fold all 4 sides of the eggs into the center to create a folded egg (see the
photos on food blog for reference). Repeat once more with the other half of the egg
mixture to make 2 total folded eggs.
6. Take one pancake, add a slice of American cheese, then top with folded egg. Add
either 2 strips of bacon or a turkey sausage patty, then top with another pancake.
7. Serve with additional syrup and enjoy!

Notes
I love using the DASH pancake maker—just fill the machine with batter, close and cook
until done. This machine makes the PERFECT fluffy pancakes for McGriddles.

9
BREAKFAST BACK TO CONTENTS

Breakfast RIM
K A AD
S A

Tacos
MACROS: 40C 38F 53P PER TACO
CALORIES: 714 PER TACO @ice.k
arimco
oks
SERVINGS: 2 TACOS
PREP: 10 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 3 LARGE EGGS
+40g CARBS
• 3 MAPLE TURKEY SAUSAGE LINKS
• 1/2 CUP LOW-FAT MEXICAN
CHEESE, SHREDDED
• 2 MISSION LOW CARB FLOUR TORTILLAS +38g FAT

+53g PROTEIN

Instructions

1. Microwave tortillas for 30 seconds and set aside.

2. Preheat skillet on medium-high heat, then sear turkey sausage without oil for 3-4
minutes per side, then set aside.
3. In a medium bowl, crack 3 eggs and whisk well until eggs are combined.
4. Spray the skillet used for the sausage with nonstick cooking spray and pour eggs
into pan, stir using a spatula until the eggs begin to solidify, approximately
4-5 minutes.
5. Cut up turkey links and add back to the eggs along with Mexican cheese.
6. Cook eggs for 3-4 more minutes on medium heat or until cheese is melted.
7. Spoon egg/sausage mixture into the tortillas, drizzle with hot sauce of choice
(optional) and enjoy!
10
BREAKFAST BACK TO CONTENTS

Classic Breakfast LE
K Y TH
SM
I

Burrito
MACROS: 30C 19F 60P PER BURRITO
CALORIES: 530 PER BURRITO @tasty
sh
@tasty reds
SERVINGS: 1 BURRITO shredz

PREP: 2 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 17 MINUTES

Ingredients
• 150G LIQUID EGG WHITES
+30g CARBS
• 2 SLICES UNCURED TURKEY BACON
• 1 TURKEY SAUSAGE PATTY
• 56G FAT-FREE CHEDDAR CHEESE
• 75G TATER TOTS +19g FAT
• 1 MISSION CARB BALANCE WHOLE WHEAT
+60g PROTEIN
TORTILLA (71G)

Instructions

1. Preheat oven per tater tot directions, or air fry per directions on package.
2. Dice slices of turkey bacon and turkey patty.
3. Combine into a skillet over medium heat (use a non-stick spray).
4. Once the bacon and sausage are slightly crisped, add egg whites.
5. Salt and pepper to taste.
6. Add cheddar cheese directly into the skillet. Cook until solid.
7. Warm tortilla, and top with egg mixture and cooked tater tots. Wrap and enjoy!

Notes
You can also add toppings such as fresh jalapeno and onions, hot sauce and nonfat
plain Greek yogurt.

11
BREAKFAST BACK TO CONTENTS
LE
K Y TH
I

Tasty Shredder
SM

Breakfast Quesadilla
MACROS: 27C 6F 51P PER QUESADILLA
CALORIES: 365 PER QUESADILLA @tasty
sh
@tasty reds
SERVINGS: 1 QUESADILLA shredz

PREP: 5 MINUTES
COOK: 5 MINUTES
TOTAL TIME: 10 MINUTES

Ingredients
• 5 SLICES CANADIAN BACON, DICED
+27g CARBS
• 1 SLICE (19G) FAT-FREE
CHEDDAR CHEESE
• 200G LIQUID EGG WHITES
• MISSION WHOLE WHEAT TORTILLA +6g FAT
• 28G FAT-FREE SHREDDED
+51g PROTEIN
MOZZARELLA CHEESE
• SALT & PEPPER OR YOUR FAVORITE
SEASONINGS

Instructions

1. In a nonstick pan over medium heat, cook bacon to desired crispiness.

2. Add egg whites and cook until top starts to set.
3. Place cheese on top and tortilla over it.
4. Place lid on the pan for approximately 1-2 minutes.
5. Flip quesadilla using a plate or spatula and cook until desired.
6. Plate the quesadilla, slice into triangles, and serve with hot sauce.

Notes
Try adding jalapeños, green onions and cilantro. If you have room for extra calories,
use 50g of nonfat Greek plain yogurt for a sour cream substitute.

12
BREAKFAST BACK TO CONTENTS
CH
ZA ELEAU
Frosted Strawberry RO
CH

Uncrustable Protein Pop-Tart

MACROS: 29C 1F 9P PER POP-TART (W/O SPRINKLES)
CALORIES: 161 PER POP-TART (W/O SPRINKLES) @thefl
exi
SERVINGS: 4 POP-TARTS lifest bledieting
yle
PREP: 10 MINUTES
COOK: 3-4 MINUTES
TOTAL TIME: 13-14 MINUTES

Ingredients
• 8 SLICES LOW CALORIE BREAD
+29g CARBS
• 50G EGG WHITES
• 136G SUGAR-FREE STRAWBERRY JAM
• 20G VANILLA WHEY/CASEIN BLEND
PROTEIN POWDER (USE ‘FDL’ FOR 15%
OFF FLEX BRANDS)
• 10G POWDERED SUGAR +1g FAT
• 4G WHITE CHOCOLATE SUGAR-FREE/FAT-
+9g PROTEIN
FREE PUDDING MIX
• 60G PLAIN NONFAT GREEK YOGURT

13
BREAKFAST FROSTED STRAWBERRY UNCRUSTABLE PROTEIN POP-TART

Instructions

1. Lay 1 slice of bread flat and brush edges with egg whites. Press down the middle to
create an indent. Then add 34g of sugar-free jam onto the bread.
2. Take another slice of bread and brush egg whites to the bottom edges to help it
seal and then add on top. Brush egg whites along the edges and press down to
help seal the edges.
3. Crimp the edges with a fork, and trim the edges if desired with a pizza cutter.
Repeat this process for all 4 Pop-Tarts.
4. Add them to the air fryer and spray the tops with non-stick butter spray. Air fry at
400° F for 3-4 minutes, flipping halfway through.
5. Make icing by mixing vanilla protein powder, powdered sugar, and pudding mix in
a bowl. Add cold water and mix until you get a runny icing consistency. Then add
Greek yogurt and mix until you have a thick frosting-like consistency.
6. Once Pop-Tarts are cooked and slightly cooled, top each with frosting and sprinkles
and enjoy!

14
BREAKFAST BACK TO CONTENTS

Protein D
BRA LOW
BRO
M

Blueberry Rolls
MACROS: 10C 2F 7P PER ROLL
CALORIES: 86 PER ROLL @bbrom
low
SERVINGS: 7 ROLLS
PREP: 15 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 35 MINUTES

Ingredients
• 80G SELF-RISING FLOUR
+10g CARBS
• 1 SCOOP PESCIENCE CAKE POP PROTEIN
• 130G FAT-FREE VANILLA GREEK YOGURT
• 40G BLUEBERRIES
• 15G STEVIA
• 40G REDUCED FAT CREAM CHEESE +2g FAT

+7g PROTEIN

Instructions

1. Preheat oven to 350° F.

2. Mix self-rising flour, protein powder, and yogurt to
make a dough.
3. Heat blueberries in the microwave for 30 seconds with
Stevia, smash blueberries, and mix well. Add cream cheese
and mix well.
4. Roll out the dough into a rectangle and add the blueberry
mixture on it. Roll it up into a log and cut into 7 slices.
5. Place rolls, spiral side up, on a tray and bake for 20 minutes.

15
BREAKFAST BACK TO CONTENTS LLE
A NIE A
D IM
L

Cinnamon Roll French

Toast Egg Bake
MACROS: 37C 6F 24P (W/ ICING 44C 6F 26P) PER SQUARE
CALORIES: 299 (W/ ICING 338) PER SQUARE @ohsna
pmacro
s
SERVINGS: 6 SQUARES
PREP: 10 MINUTES
COOK: 30-45 MINUTES
TOTAL TIME: 40-55 MINUTE

Ingredients
• 8 KING’S HAWAIIAN OR SIMILAR
+37g CARBS
SWEET ROLLS
• 1/2 CUP BROWN SUGAR
• 1 TBSP GROUND CINNAMON
• 32OZ EGG WHITES
• 3 EGGS +6g FAT
• 1/4 CUP WHOLE MILK
• 3 TBSP LIGHT PANCAKE SYRUP +24g PROTEIN
• PINCH OF SALT

PROTEIN ICING:
• 1/4 CUP POWDERED SUGAR
• 1/2 SCOOP GOLD STANDARD WHEY VANILLA
ICE CREAM PROTEIN POWDER
• 1 TBSP WHOLE MILK

16
BREAKFAST CINNAMON ROLL FRENCH TOAST EGG BAKE

Instructions

1. Preheat the oven to 400° F. Spray 9x13 baking dish with nonstick spray.
2. Tear Hawaiian rolls into bite-sized pieces and layer the bottom of the pan. Mix
sugar and cinnamon in a bowl and spread evenly over the rolls.
3. In a separate bowl beat eggs, milk and salt. Add egg whites and mix together.
Top rolls with egg mixture.
4. Finally, top with syrup and bake for 30-45 minutes until a toothpick comes out
clean, cut into 6 equal squares and enjoy.

Notes
At the time of serving you could add cinnamon roll frosting, french toast toppings,
additional syrup, or serve with sausage.
Optional: add 1 tsp of vanilla extract to the egg mixture if desired.

17
BREAKFAST BACK TO CONTENTS

Hawaiian Roll Pumpkin

French Toast LVI
CA NG
KA
N

MACROS: 12C 0.5F 4P PER ROLL

CALORIES: 69 PER ROLL @cookl
ikeimb
ook
SERVINGS: 12 ROLLS
PREP: 5 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 15 MINUTES

Ingredients
• 120ML FAT-FREE MILK
+12g CARBS
• 70G EGG WHITES
• 100G PUMPKIN PUREE
• CINNAMON
• PUMPKIN SPICE
• 30ML SUGAR-FREE MAPLE SYRUP +0.5g FAT
• 12 SWEET ROLLS
• SALT +4g PROTEIN

Instructions

1. Mix together egg whites, milk, pumpkin puree, cinnamon,

pumpkin spice, maple syrup, and salt.
2. Dunk rolls into liquid mixture and place in pan over
medium heat.
3. Cook on all sides until golden brown. Serve with additional
syrup if desired.

18
BREAKFAST BACK TO CONTENTS

Protein Breakfast D
BRA LOW
BRO
M

Muffins
MACROS: 17C 8F 24P PER MUFFIN
CALORIES: 236 PER MUFFIN @bbrom
low
SERVINGS: 12 MUFFINS
PREP: 5 MINUTES
COOK: 20-25 MINUTES
TOTAL TIME: 25-30 MINUTES

Ingredients
• 2 CUPS LIQUID EGG WHITES
+17g CARBS
• 1 BOX RED LOBSTER CHEDDAR BISCUIT
MIX (AND SEASONING PACKET)
• 2 SCOOPS PESCIENCE UNFLAVORED
PROTEIN (DISCOUNT CODE ‘BRAD’)
+8g FAT
• 16OZ FAT-FREE SHREDDED CHEDDAR OR
MOZZARELLA CHEESE +24g PROTEIN
• 1 LB COOKED GROUND BEEF (96/4)

Instructions

1. Preheat oven to 350° F.

2. Cook ground beef in a skillet over medium heat and
season to taste.
3. Combine beef, egg whites, biscuit mix (and seasoning
packet), protein, and cheese.
4. Spray muffin tin with nonstick spray. Portion into 12 muffins.
5. Bake for 20-25 minutes.

19
BREAKFAST BACK TO CONTENTS

Pizza D
BRA LOW
BRO
M

Muffins
MACROS: 20C 10F 22P PER MUFFIN
CALORIES: 258 PER MUFFIN
@bbrom
SERVINGS: 12 MUFFINS low

PREP: 15 MINUTES
COOK: 18 MINUTES
ADDITIONAL: 8 HOURS
TOTAL TIME: 8 HOURS 33 MINUTES

Ingredients
• 1 BOX RED LOBSTER BISCUIT MIX
+20g CARBS
• 16OZ FAT-FREE SHREDDED MOZZARELLA
• 1 LB LEAN GROUND BEEF (96/4)
• 24 SLICES TURKEY PEPPERONI, DICED
• 2 CUPS EGG WHITES
+10g FAT
• MARINARA FOR DIPPING
+22g PROTEIN

Instructions

1. Preheat oven to 350° F.

2. Cook ground beef in skillet and season to taste.
3. In a bowl, mix the cooked ground beef, biscuit mix,
mozzarella, turkey pepperoni, and egg whites.
4. Put mixture into greased muffin pan (makes 12 muffins).
5. Bake for 18 minutes. Serve with marinara.

20
BREAKFAST BACK TO CONTENTS RIM
K A AD
SA

Cinnamon Roll
Overnight Protein Oats
MACROS: 48C 14F 46P PER SERVING
CALORIES: 502 PER SERVING @ice.k
arimco
oks
SERVINGS: 1
PREP: 5 MINUTES
ADDITIONAL: 4-8 HOURS
TOTAL TIME: 4-8 HOURS

Ingredients
• 1/2 CUP QUICK OATS
+48g CARBS
• 1 SCOOP (25G) VANILLA PROTEIN POWDER
• 2 TBSP CHIA SEEDS
• 1/2 CUP ALMOND MILK
• 1/2 CUP GREEK YOGURT
+14g FAT
• 1 TSP SWERVE ZERO CAL BROWN SUGAR
OR 1 PACKET ZERO CAL SWEETENER
OF CHOICE +46g PROTEIN
• 1/2 TSP CINNAMON
• 1/4 TSP VANILLA EXTRACT
• STRAWBERRIES, BLUEBERRIES,
RASPBERRIES, AND ANY OTHER TOPPINGS

Instructions
1. Place all the ingredients EXCEPT the fruit in a mason jar
and shake until well combined.
2. Place in the fridge for 4-8 hours.
3. Top with berries, banana, maple syrup, shredded coconut
and/or anything else you like and enjoy!

21
BREAKFAST BACK TO CONTENTS

Baked Protein Oats RIM

K A AD
S A

w/ Chocolate
MACROS: 64C 14F 20P PER SERVING
CALORIES: 462 PER SERVING @ice.k
arimco
oks
SERVINGS: 1
PREP: 10 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 35 MINUTES

Ingredients
• 1/2 CUP QUICK OATS
+64g CARBS
• 1 TBSP (14G) VANILLA CASEIN PROTEIN
POWDER
• 1 MEDIUM RIPE BANANA
• 1/2 CUP ALMOND MILK
• 2 TBSP ZERO CAL MAPLE SYRUP
• 1/2 TSP BAKING POWDER +14g FAT
• PINCH OF SALT
• COOKING SPRAY +20g PROTEIN
• 2 SQUARES 78% DARK CHOCOLATE

Instructions
1. Preheat oven to 350° F. Spray a ramekin or oven-safe pan with non-stick
cooking spray.
2. Blend all ingredients EXCEPT the dark chocolate in a food processor for 1 minute or
until smooth.
3. Transfer batter into the greased ramekin.
4. Roughly chop dark chocolate squares and place in the batter, making sure they are
slightly submerged.
5. Bake for 20-25 minutes or until a toothpick inserted comes out mostly dry.
6. Let cool 4-5 minutes and enjoy!

22
BREAKFAST BACK TO CONTENTS

Protein
N
LVI
CA NG
K A

Everything Bagel
MACROS: 56C 0F 18P PER BAGEL
CALORIES: 296 PER BAGEL @cookl
ikeimb
ook
SERVINGS: 2 BAGELS
PREP: 10 MINUTES
COOK: 25-28 MINUTES
TOTAL TIME: 35-38 MINUTES

Ingredients
• 150G FLOUR
+56g CARBS
• 170G PLAIN GREEK YOGURT
• 1 TSP BAKING POWDER
• EGG WASH
• EVERYTHING BAGEL SEASONING
+0g FAT

+18g PROTEIN

Instructions

1. Preheat oven to 350° F.

2. Combine flour, yogurt, and baking powder in bowl.
3. Divide dough in half, roll out each half, and form each into
bagel shape.
4. Brush each bagel with an egg wash.
5. Sprinkle Everything Bagel seasoning on each bagel.
6. Bake for 25-28 minutes.

23
BREAKFAST BACK TO CONTENTS

Healthier Stuffed RO
S E
TT
MA MAN
N

Bagel Bombs
MACROS: 38C 7F 23P PER BAGEL BOMB
CALORIES: 307 PER BAGEL BOMB @cheat
daydes
ign
SERVINGS: 4 BAGEL BOMBS
PREP: 15 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
BAGEL:
+38g CARBS
• 1 1/2 CUPS (180G) SELF-RISING FLOUR
OR ALL-PURPOSE FLOUR PLUS 2 TSP
BAKING POWDER
• 200G PLAIN NONFAT GREEK YOGURT
• 1/4 TSP SALT OR 1/2 TSP IF USING +7g FAT
ALL-PURPOSE FLOUR
• 1 EGG +23g PROTEIN
• EVERYTHING BAGEL SEASONING

FILLING:
• 4 EGGS
• 1 TBSP MILK OF CHOICE
• 4 SLICES FAT-FREE AMERICAN CHEESE
OR ANY CHEESE
• 4 STRIPS CENTER CUT BACON

24
BREAKFAST HEALTHIER STUFFED BAGEL BOMBS

Instructions

1. In a large bowl, mix together all bagel ingredients except the seasoning and egg.
Use a silicone spatula to mix it up until you have a dough. Don’t be afraid to get in
there with your hands to press everything together.
2. Transfer the dough to a lightly floured surface, then separate the dough into 8
roughly equal balls. It’s okay if they are not all exactly the same size.
3. Take 2 balls and use your palms to flatten them into circles (they don’t have to be
perfect circles). Flatten one of them slightly more than the other so it is larger (this
will be the top, so it needs to be able to cover the filling). Repeat until you have 4
pairs with one slightly larger circle for each. Set aside.
4. If your dough is sticky during this process, you can flour your hands.
5. Dice 4 slices of bacon and cook in a skillet over medium heat for about 5 minutes,
until crispy. Remove the cooked bacon and drain, leaving a little bit of grease in the
pan to cook the eggs.
6. Whisk 4 eggs in a bowl with a splash of milk (roughly 1 tablespoon). Pour the eggs
into the leftover bacon grease and scramble them in the hot pan for 1-2 minutes.
Slide the eggs out onto a plate when they’re still slightly undercooked since they’re
going into the air fryer.
7. Now it’s time to assemble the bagel bombs. For each pair of dough circles, add a
slice of cheese (tear into pieces to make it fit), ¼ of the eggs, and ¼ of the bacon
on top of the smaller circle. Sriracha is delicious if desired. Drape each larger circle
over the top to cover everything, carefully stretching it further if necessary. Pinch all
of the edges to seal the bagel bomb. Repeat for all 4.
8. Add bagel bombs to the air fryer at 350° F. Whisk one egg in a bowl and brush the
tops of each bomb with the egg wash. Top each bagel bomb with everything bagel
seasoning or any seasoning of your choice, then air fry for 10 minutes.
9. Let cool for a few minutes, then enjoy!

25
BREAKFAST BACK TO CONTENTS

Turkey Gravy
LLE
NIE
DA IMA
L

& Biscuits
MACROS: 33C 13F 14P PER SERVING
CALORIES: 333 PER SERVING @ohsna
pmacro
s
SERVINGS: 7-8
PREP: 15 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 1 CAN BUTTERMILK JUMBO BISCUITS
+33g CARBS
(8 BISCUITS)
• 1 LB LEAN TURKEY SAUSAGE
• 2 1/2 CUPS WHOLE MILK
• 1/4 CUP ALL-PURPOSE FLOUR
• 1/2 TSP GROUND NUTMEG
• 1/2 TSP SMOKE PAPRIKA +13g FAT
• 1/4 TSP SALT
• 1/4 TSP FRESH CRACKED PEPPER +14g PROTEIN
• 1/8-1/4 TSP CAYENNE PEPPER
(OPTIONAL)

Instructions
1. Preheat the oven according to the biscuit instructions and bake as recommended.
2. While the biscuits bake, add turkey sausage to a pan over medium heat and
brown, breaking into small pieces.
3. Once cooked, add nutmeg, paprika, salt and pepper. Stir together to evenly coat
the meat.
4. Add flour to the sausage and mix together until the flour has completely coated the
sausage.
5. Slowly add the milk and bring to a boil while whisking continuously. Once the
gravy has started to rapidly boil, reduce to a simmer until the gravy thickens to your
desired consistency, whisking continuously.
6. Remove biscuits from the oven, slice in half and top with ½ cup of gravy
(approximately 100g). Enjoy as is or topped with chopped chives, fresh cracked
pepper and hot sauce. 26
BREAKFAST BACK TO CONTENTS

Crispy Breakfast RO
S E
TT
MA MAN
N

Egg Rolls
MACROS: 18C 7F 14P PER EGG ROLL
CALORIES: 191 PER EGG ROLL @cheat
daydes
ign
SERVINGS: 5 EGG ROLLS
PREP: 15 MINUTES
COOK: 6 MINUTES
TOTAL TIME: 21 MINUTES

Ingredients
• 5 EGG ROLL WRAPPERS (THICKER THAN
+18g CARBS
RICE PAPER)
• 5 EGGS
• SPLASH OF MILK
• 6 STRIPS CENTER CUT BACON
• 2 SLICES FAT-FREE AMERICAN CHEESE OR +7g FAT
ANY PREFERRED CHEESE
• EVERYTHING BAGEL SEASONING +14g PROTEIN

27
BREAKFAST CRISPY BREAKFAST EGG ROLLS

Instructions

1. Fry bacon until crispy; drain on a paper towel.

2. Whisk 5 eggs with a splash of milk. Add whisked eggs to a skillet over low-medium
heat, reserving a small amount of egg mixture to use as an egg wash.
3. Scramble the eggs until firm but still slightly runny (these will finish cooking inside
the egg roll wrappers).
4. Preheat air fryer to 400° while you form the egg rolls—this is the key to a
good crisp!
5. Add half a slice of cheese to your egg roll wrapper, or about 1-2 tablespoons of
shredded cheese, then a small amount of eggs and bacon, then top with hot
sauce (optional).
6. Roll the egg roll (like a burrito) and brush the end of the egg roll wrapper with the
reserved whisked egg to seal it. Once rolled, brush the top with some egg and
sprinkle Everything Bagel seasoning over the top.
7. Spray air fryer basket with cooking spray, and add your egg rolls, being sure to
leave space between them.
8. Air fry for 6 minutes, flipping after 4 minutes to crisp the bottom.
9. These breakfast egg rolls are best served fresh. For a simple dipping sauce, mix
syrup and hot sauce to create a sweet and spicy sauce, or hot honey also
works great.

28
BREAKFAST BACK TO CONTENTS

Tempeh MU
H
NA
ILA STEIN
L

Bacon
MACROS: 5C 7F 12P PER 5 PIECES
CALORIES: 115 PER 5 PIECES @nutri
tionba
be
SERVINGS: 4 (5 PIECES EACH)
PREP: 6 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 31 MINUTES

Ingredients
• 8OZ PACKAGE TEMPEH, SLICED 1/4”
+5g CARBS
THICK
• 2 TBSP REDUCED SODIUM SOY SAUCE +7g FAT
• 2 TBSP PURE MAPLE SYRUP
• 1/2 TSP GROUND SMOKED PAPRIKA +12g PROTEIN
• 1/2 TSP SEA SALT OR HIMALAYAN SALT
• NONSTICK COOKING SPRAY

Instructions

1. Arrange tempeh slices in a shallow baking dish; set aside.

2. Combine soy sauce, maple syrup, paprika, and salt in a
small mixing bowl.
3. Pour soy sauce mixture over the tempeh. Cover tightly and
let marinate in the refrigerator for at least 1 hour or overnight.
4. Preheat the oven to 350° F.
5. Line a baking sheet with parchment paper; lightly coat with
cooking spray.
6. Arrange the tempeh on a baking sheet in a single layer. Bake
for 20 to 25 minutes, turning halfway through, until browned.

29
Lunch
& Dinner

30
LUNCH & DINNER BACK TO CONTENTS

Creamy Chicken WA
M
TO SH
L

& Cheese Burritos

MACROS: 35C 12F 27P PER BURRITO
CALORIES: 356 PER BURRITO
@steal
SERVINGS: 6 BURRITOS th_hea
lth_li
fe
PREP: 25 MINUTES
COOK: 10-12 MINUTES
ADDITIONAL: 30-40 MINUTES
TOTAL TIME: 65-77 MINUTES

Ingredients
• 1LB BONELESS SKINLESS CHICKEN
+35g CARBS
THIGHS OR CHICKEN BREASTS
• 1 PACKET TACO SEASONING
• 200G 2% PLAIN GREEK YOGURT
• 80G CRUSHED TOMATOES OR RED
ENCHILADA SAUCE +12g FAT
• 50G PEPPER JACK CHEESE
• 2 LAUGHING COW CHEESE WEDGES OR +27g PROTEIN
EQUIVALENT AMOUNT OF CREAM CHEESE
• 2 TBSP CILANTRO, CHOPPED
• 6 BURRITO TORTILLAS (ABOUT 180
CALS EACH)
• ADD BASED ON PREFERENCE: 2-3 TBSP
CORN, 2-3 TBSP BLACK BEANS

31
LUNCH & DINNER CREAMY CHICKEN & CHEESE BURRITOS

Instructions

1. Season chicken with only half the taco seasoning packet. Air fry at 375° for 12
minutes.
2. Cook Greek yogurt, crushed tomatoes, Laughing Cow wedges, beans, corn, and the
other half packet of taco seasoning over low heat until melted/combined.
3. Chop cooked chicken into small pieces and add to pan with sauce. Mix, then add
shredded pepper jack cheese and cilantro, and mix again until combined.
4. Add filling to a bowl and refrigerate for 30-40 minutes (this helps thicken the
mixture so it’s easier to roll the burritos).
5. Heat 6 burrito tortillas until softened (wrap in a paper towel and microwave for 30
seconds).
6. Add an equal amount of filling to each tortilla, roll into a burrito, and wrap in foil or
parchment paper as desired.
7. Any leftovers may be stored in the freezer.

STANDARD REHEATING INSTRUCTIONS

1. Microwave frozen burritos to defrost (1-2 minutes) or place in fridge overnight.
2. Bake at 375° for 10-12 minutes.

32
LUNCH & DINNER BACK TO CONTENTS

Creamy Cheesy LE
K Y TH
SM
I

Barbacoa Burrito
MACROS: 14C 9F 60P PER BURRITO
CALORIES: 374 PER BURRITO @tasty
sh
@tasty reds
SERVINGS: 1 BURRITO shredz

PREP: 5 MINUTES
COOK: 5 MINUTES
TOTAL TIME: 10 MINUTES

Ingredients
• 5OZ DEL REAL FOODS BARBACOA SEASONED
+14g CARBS
BEEF AND SAUCE
• 1 EXTREME WELLNESS WRAP
• 2 TBSP ADOBO SAUCE
+9g FAT
• 14G PEPPER JACK CHEESE, SHREDDED
• 56G FAT-FREE MOZZARELLA, SHREDDED +60g PROTEIN
• 100G PLAIN NONFAT GREEK YOGURT

Instructions

1. I use pre-made barbacoa. Follow bag instructions, or you could also use 93/7 beef
if you want similar macros.
2. Add 5oz barbacoa (save rest for later) to a nonstick pan at medium heat.
3. Add 2 tbsp of adobo sauce, pepper jack, and mozzarella. Cover with lid, and cook
until the cheese melts.
4. Add your contents onto warmed wrap. Wrap it up and place in the air fryer at
400° F for 4 minutes, or place back onto the pan to brown the outside of the tortilla.
5. Serve with salsa, cilantro, pico and homemade chipotle sauce.

33
LUNCH & DINNER BACK TO CONTENTS

Extra Cheesy Beef

N
SO FF
M A D RU
O
WO

Oven-Baked Tacos
MACROS: 10C 4F 11P PER TACO
CALORIES: 120 PER TACO @mason
_woodr
uff
SERVINGS: 15 TACOS
PREP: 10 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 35 MINUTES

Ingredients
TACO MEAT:
+10g CARBS
• 1 LB GROUND BEEF (96/4)
• 1 MEDIUM (200G) YELLOW ONION, DICED
• 5 CLOVES (25G) GARLIC, MINCED
• 2 TSP PAPRIKA
• 1/2 TSP KOSHER SALT OR ¼ TSP TABLE +4g FAT
SALT
• 1/2 TSP BLACK PEPPER +11g PROTEIN
• 1/2 TSP CUMIN
• 1/2 TSP CRUSHED CHIPOTLE PEPPER
• 1/2 CUP (120G) ENCHILADA SAUCE

OVEN-BAKED TACOS:
• 15 EXTRA-THIN CORN TORTILLAS
• 1 CUP (112G) FINELY SHREDDED
MOZZARELLA OR YOUR CHOICE OF CHEESE
• 1/2 CUP (56G) FINELY SHREDDED
REDUCED FAT CHEDDAR

34
LUNCH & DINNER EXTRA CHEESY BEEF OVEN-BAKED TACOS

Instructions

Cooking the Taco Meat:

1. Add onion and garlic to a large skillet with the ground beef over medium-high heat.
2. Cook until no pink remains in the beef. Add the dry spices and stir well.
3. Reduce heat and add enchilada sauce, stirring until the sauce thickens. Remove
from heat.

Assembling the Oven-Baked Tacos:

1. Preheat oven to 400° F.
2. Wrap tortillas in a slightly damp paper towel and microwave for 45-60 seconds,
flipping halfway through. Place warmed tortillas on a baking sheet.
3. Place a generous pinch of cheese on one half of each tortilla. Follow the cheese
with the beef and another pinch of cheese. Fold the tortillas in half, pressing down
gently to seal.
4. Spray the tops of the tacos with a bit of cooking spray and place another baking
sheet on top of them to prevent the tacos from opening during baking.
Bake for 14-18 minutes or until the tacos are golden brown and crisp.

Notes
If you have trouble getting the tacos crispy, you can remove the top baking sheet after
a few minutes once the tacos have sealed to speed up the process.

35
LUNCH & DINNER BACK TO CONTENTS D
BRA LOW
M
BRO

Protein Crunchwrap
Supreme
MACROS: 57C 18F 51P PER CRUNCHWRAP
CALORIES: 594 PER CRUNCHWRAP @bbrom
low
SERVINGS: 1 CRUNCHWRAP
PREP: 10 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 20 MINUTES

Ingredients
• 1 TORTILLA
+57g CARBS
• 4OZ LEAN GROUND BEEF (93/7)
• 1 TOSTADA
• 1/2 CUP FAT-FREE CHEDDAR CHEESE
• 2 TBSP SALSA
• 2 TBSP QUESO +18g FAT
• 1 TSP HOT SAUCE
• 1/2 CUP FAT-FREE GREEK YOGURT +51g PROTEIN
• LETTUCE, SHREDDED

Instructions

1. Cook ground beef in skillet and season to taste. Add cheddar

cheese and queso to the meat mixture and mix.
2. Pour into the tortilla and layer on salsa, hot sauce, fat free
Greek yogurt, and shredded lettuce. Place tostada on top
3. Fold tortilla carefully around tostada and cook in skillet on
both sides until crispy.

36
LUNCH & DINNER BACK TO CONTENTS

Taco Bell Cheesy

N
SO FF
M A D RU
O
WO

Gordita Crunch
MACROS: 22C 18F 32P PER TACO
CALORIES: 378 PER TACO @mason
_woodr
uff
SERVINGS: 6 TACOS
PREP: 15 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 40 MINUTES

Ingredients
• 6 JOSEPH’S PITA BREAD
+22g CARBS
• 6 HARD TACO SHELLS
• 6OZ SHREDDED MEXICAN CHEESE
• 1 LB GROUND BEEF (96/4)
+18g FAT
• 1 PACKET TACO SEASONING
+32g PROTEIN
• TOPPINGS:
• 1/2 CUP (113G) FAT-FREE PLAIN GREEK
YOGURT
• 1/2 CUP (60G) SALSA
• 1 TSP RANCH SEASONING (OPTIONAL)
• 1OZ SHREDDED MEXICAN CHEESE

Instructions
1. Preheat oven to 400º F.
2. Cook ground beef with the taco seasoning and set aside. Mix Greek yogurt and salsa
together and set aside.
3. Place 6 pitas on a large baking sheet and spread 1oz (28g) of shredded cheese
around the outside edges of each pita. Bake for 3-5 minutes or until the cheese is fully
melted.
4. Remove pitas from the oven and carefully place the taco shells inside the pitas. Press
one side of each taco shell into the cheese before folding the other side over. The
cheese should adhere to both sides of the taco shell. (Optional: Place the shells back in
the oven for 3-5 minutes for a crispier inner shell.)
5. Fill the shells with the cooked beef and top with the yogurt, salsa, and ranch seasoning
mixture and a pinch of the remaining shredded cheese. 37
LUNCH & DINNER BACK TO CONTENTS

Lazy
LLE
NIE
DA IMA
L

Enchiladas
MACROS: 24C 11F 23P PER ENCHILADA
CALORIES: 301 PER ENCHILADA @ohsna
pmacro
s
SERVINGS: 6 ENCHILADAS
PREP: 15 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 40 MINUTES

Ingredients
• 1 LB LEAN GROUND BEEF (96/4)
+24g CARBS
• 19OZ RED ENCHILADA SAUCE
• 4.5OZ DICED GREEN CHILES
• 1 CUP MEXICAN CHEESE, SHREDDED
• 4 SUPER SOFT MISSION TORTILLAS
+11g FAT

BEEF SEASONING:
• 1 TBSP GROUND CUMIN +23g PROTEIN
• 1 TSP SMOKED PAPRIKA
• 1 TSP GARLIC POWDER
• 1 TSP CHILI POWDER
• 2 TBSP WATER

Instructions
1. Preheat oven to 375° F.
2. In a pan over medium heat, brown ground beef and break into small pieces. Mix all
seasonings in a small bowl and add water to create a paste. Once the beef is almost
cooked through, add the seasoning paste to the beef and mix well to combine. Add
green chilies and simmer together for a few minutes.
3. Spray a 9x13 baking dish with nonstick spray. Add a thin layer of enchilada sauce on
the bottom.
4. Layer 2 tortillas across the enchilada sauce, half the ground beef spread evenly over
the tortillas, half the remaining enchilada sauce, half the cheese. Repeat.
5. Bake for 25 minutes until bubbly with slightly crispy edges
38
LUNCH & DINNER BACK TO CONTENTS

500 Cal Chicken WA

M
TO SH
L

Burrito Bowls
MACROS: 44C 15F 45P PER BOWL
CALORIES: 500 PER BOWL @steal
th_hea
lth_li
SERVINGS: 5 BOWLS fe
PREP: 15 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 30 MINUTES

Ingredients
• 24OZ BONELESS SKINLESS
+44g CARBS
CHICKEN THIGHS
• SEASONINGS: SALT, GARLIC, ONION,
SMOKED PAPRIKA, CHILI POWDER
• 300G SPANISH RIGHTRICE OR YOUR
CHOICE OF RICE +16g FAT

PICO: +45g PROTEIN

• 5 ROMA TOMATOES, DICED
• 1 SMALL WHITE ONION, DICED
• DASH OF SALT, PEPPER, AND
GARLIC POWDER
• JUICE OF 2 LIMES
• 1/2 CUP FRESH CILANTRO, CHOPPED
• 1-2 JALAPENO PEPPERS, DICED

AVOCADO:
• 200G AVOCADO (ABOUT 1.5 AVOCADOS)
• 50G GREEN ENCHILADA SAUCE

OTHER TOPPINGS:
• 200G GREEK YOGURT
• HOT SAUCE OF CHOICE

39
LUNCH & DINNER 500 CAL CHICKEN BURRITO BOWLS

Instructions

1. Coat both sides of chicken thighs with mixture of salt, garlic, onion, smoked paprika,
and chili powder. Air fry at 375° F for 15 minutes.
2. While the chicken is cooking, make the Spanish RightRice OR your choice of rice.
3. Mix together all pico ingredients.
4. In a separate bowl, smash the avocados and mix with green enchilada sauce, salt,
pepper, and garlic powder.
5. Dice cooked chicken thighs.
6. Layer bowls with rice, chicken, avocado, and pico. Feel free to add Greek yogurt
and hot sauce!

40
LUNCH & DINNER BACK TO CONTENTS

Air Fryer Crispy RO

S E
TT
MA MAN
N

Chicken Sandwich
MACROS: 51C 11F 46P PER SANDWICH
CALORIES: 487 PER SANDWICH @cheat
daydes
ign
SERVINGS: 4 SANDWICHES
PREP: 10 MINUTES
COOK: 18 MINUTES
TOTAL TIME: 28 MINUTES

Ingredients
• 24OZ CHICKEN BREAST
+51g CARBS

1ST DRY MIXTURE:

• 2/3 CUP (84G) FLOUR
• 1/2 TSP SALT
• 1/2 TSP PEPPER +11g FAT
• 1/4 TSP GROUND CAYENNE
• DASH OF GARLIC POWDER +46g PROTEIN
• DASH OF PAPRIKA

LIQUID MIXTURE:
• 2 LARGE EGGS

2ND DRY MIXTURE:

• 1/2 CUP (45G) FLOUR
• 1 CUP (60G) PANKO BREADCRUMBS
• 1/4 CUP (30G) SHREDDED (NOT GRATED)
PARMESAN CHEESE
• PINCH OF SALT & PEPPER

ADDITIONAL INGREDIENTS:
• 4 BRIOCHE BUNS
• 1/4 CUP (64G) FAT FREE MAYO
• SRIRACHA
• PICKLES
41
LUNCH & DINNER AIR FRYER CRISPY CHICKEN SANDWICH

Instructions

1. Preheat air fryer to 380° F, and spray basket with nonstick cooking spray.
2. Trim fat off chicken breasts and cut into four 6oz portions. Cover chicken breasts
with plastic wrap, and use a meat tenderizer to flatten the chicken to a
uniform thickness.
3. In separate bowls, make the following three mixtures: flour and seasonings, whisked
eggs, and panko, flour, and parmesan cheese.
4. Pat chicken breasts dry with a paper towel, and coat chicken breasts in the first flour
mixture, then shake off any excess flour.
5. Next, coat each piece of chicken with the whisked eggs. Then, add directly to the
last flour mixture. Pat the chicken to ensure as much coating as possible sticks.
6. Place in air fryer basket. Spray the chicken with cooking spray. Air fry for 18 minutes.
Flip the chicken halfway through, and spray once more.
7. While the chicken is cooking in the air fryer, toast the brioche buns in a stovetop
pan over medium heat until browned. You can make a sriracha mayo by simply
stirring together fat-free mayo and a little sriracha.
8. Remove the chicken and add to each bun, then top with pickles and sauce.

42
LUNCH & DINNER BACK TO CONTENTS

Popeye’s Chicken RIM

K A AD
S A

Sandwich
MACROS: 30C 17F 36P PER SANDWICH
CALORIES: 418 PER SANDWICH @ice.k
arimco
oks
SERVINGS: 4 SANDWICHES
PREP: 10 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 30 MINUTES

Ingredients
• 1 LB BONELESS SKINLESS CHICKEN
+30g CARBS
THIGHS
• 4 BUNS
• PICKLE SLICES
• FAT-FREE CHEDDAR CHEESE SLICES
+17g FAT
SEASONING:
• 1 TBSP SALT +36g PROTEIN
• 1 TBSP PEPPER
• 1/2 TBSP BROWN SUGAR
• 1/4 TSP GARLIC POWDER
• 1/4 TSP ONION POWDER
• 1/4 TSP CHILI POWDER
• 1/4 TSP CUMIN
• 1/4 TSP PAPRIKA

DRY DREDGE STATION:

• 1 CUP CORNSTARCH
• 2 TBSP SEASONING MIX (ABOVE)

WET STATION:
• 1/2 CUP MILK
• 1 EGG
• HOT SAUCE, TO TASTE
• 1/2 TSP WHITE PEPPER
43
LUNCH & DINNER POPEYE’S CHICKEN SANDWICH

• 2-3 TBSP SOY SAUCE

• SEASONING MIX, TO TASTE

SAUCE:
• 1/2 CUP LIGHT MAYO
• 1/4 TSP CAYENNE
• 1/4 TSP CHILI POWDER
• 1/4 TSP GARLIC POWDER
• 1/4 TSP ONION POWDER
• 1/2 TSP SALT
• 1/2 TSP BLACK PEPPER
• 1/2 TSP BROWN SUGAR
• SPLASH OF WHITE VINEGAR

Instructions

1. Prepare the seasoning mix by combining listed ingredients.

2. Prepare a dry dredge station by mixing cornstarch and seasoning mix.
3. Prepare wet dredge station by mixing milk, egg, hot sauce, white pepper, soy sauce,
and seasoning mix to taste.
4. Season the chicken thighs with the seasoning mix, dredge in the dry mix, dredge in
the wet mix, then back to the dry.
5. Spray with nonstick cooking spray on both sides.
6. Air fry at 400° F for 20-22 minutes or until crispy. Flip at the halfway point! OR bake
at 425° F for 35 minutes (flip halfway).
7. Make the sauce by mixing the ingredients listed.
8. Toast buns and assemble with cheese slices, pickles, and sauce. Enjoy!

44
LUNCH & DINNER BACK TO CONTENTS

Nashville Hot RO
S E
TT
MA MAN
N

Chicken Sandwich
MACROS: 47C 15F 46P PER SANDWICH
CALORIES: 507 PER SANDWICH
@cheat
SERVINGS: 4 SANDWICHES daydes
ign
PREP: 10 MINUTES
COOK: 18 MINUTES
ADDITIONAL: 5 MINUTES
TOTAL TIME: 33 MINUTES

Ingredients
• 24OZ CHICKEN BREAST
+47g CARBS

1ST DRY MIXTURE:

• 2/3 CUP (84G) FLOUR
• 1/2 TSP SALT
• 1/2 TSP BLACK PEPPER +15g FAT
• 1/4 TSP GARLIC POWDER
• DASH OF PAPRIKA +46g PROTEIN

LIQUID MIXTURE:
• 2 LARGE EGGS
• 1/4 CUP HOT SAUCE OF CHOICE

2ND DRY MIXTURE:

• 1/2 CUP (45G) FLOUR
• 1 CUP (60G) PANKO BREADCRUMBS
• 1/4 CUP (30G) SHREDDED (NOT GRATED)
PARMESAN CHEESE
• PINCH OF SALT & BLACK PEPPER

HOT SAUCE COATING:

• 1 CUP FRANK’S RED HOT OR COMPARABLE
HOT SAUCE
• 1 TSP GROUND CAYENNE
• 1/4 CUP (24G) BUTTE
45
LUNCH & DINNER NASHVILLE HOT CHICKEN SANDWICH

• 1 CUP (80G) BROWN SUGAR SUBSTITUTE

OR REGULAR BROWN SUGAR
• ADDITIONAL INGREDIENTS:
• 4 BRIOCHE BUNS
• FAT-FREE MAYO
• SRIRACHA OR SAUCE OF CHOICE
• PICKLES

Instructions

1. Preheat air fryer to 380° F.

2. Trim fat off chicken breasts and cut into four 6oz portions. Cover chicken breasts
with plastic wrap, and use a meat tenderizer to flatten the chicken to a
uniform thickness.
3. Prep 3 mixtures by adding ingredients to 3 separate bowls. Give everything a
quick mix.
4. Pat chicken breasts dry with a paper towel, and coat the chicken in the first flour
mixture, then shake off any excess flour.
5. Add the chicken to the egg mixture, coating completely. Then, add directly to the
second dry mixture and coat completely.
6. Add chicken to air fryer basket. Spray the tops of the chicken with cooking spray. Air
fry for 18 minutes. Flip the chicken halfway, and spray the tops with cooking spray.
7. Once done, remove the chicken and let cool for 5 minutes.
8. Make the hot sauce coating by adding all the ingredients to a small bowl.
Microwave for 30-60 seconds, then whisk it all together.
9. Pour the hot sauce over the fried chicken, then flip to coat the other side.
10. Add the Nashville hot chicken patty to a toasted brioche bun and add the
condiments/toppings of your choice!

46
LUNCH & DINNER BACK TO CONTENTS

Chicken Avocado WA
M
TO SH
L

Sandwich
MACROS: 30C 22F 37P PER SANDWICH
CALORIES: 466 PER SANDWICH @steal
th_hea
lth_li
SERVINGS: 2 SANDWICHES fe
PREP: 5 MINUTES
COOK: 15-17 MINUTES
TOTAL TIME: 20-22 MINUTES

Ingredients
• 2 BRIOCHE BUNS
+30g CARBS
• 2 5OZ BONELESS SKINLESS
CHICKEN THIGHS
• SEASONINGS: SALT, GARLIC, ONION,
SMOKED PAPRIKA, CHIPOTLE CHILI
POWDER +22g FAT
• 1 MEDIUM AVOCADO (~120G)
• 50G GREEN ENCHILADA SAUCE/ +37g PROTEIN
SALSA VERDE
• 20G SHREDDED PROVOLONE
• HOT SAUCE OF CHOICE

47
LUNCH & DINNER CHICKEN AVOCADO SANDWICH

Instructions

1. Preheat air fryer to 375° F.

2. Tenderize/flatten chicken thighs, and season as desired. Cook in air fryer for 12
minutes. (If you don’t have an air fryer, you can bake or grill the chicken.)
3. Mash 1 medium avocado with green sauce/salsa and a pinch of salt/pepper until it
reaches a guacamole-like consistency.
4. Let cooked chicken rest for 5 minutes. Add buns to air fryer for 3-5 minutes to toast
while the chicken rests (or toast using your preferred method).
5. Once buns are toasted, add avocado to top and bottom bun, chicken, cheese, and
top with hot sauce and red chili flakes.

Notes
The buns I used here (brioche) were about 160 cals each. I think they’re worth it for the
taste, but use your favorite bun.
To reduce fat, simply use ¼ avocado for each sandwich (instead of ½)
Add tomato if you’re into that!

48
LUNCH & DINNER BACK TO CONTENTS

“Lazy” Chicken WA
M
TO SH
L

Parm Sandwiches
MACROS: 30C 13F 42P PER SANDWICH
CALORIES: 405 CAL PER SANDWICH @steal
th_hea
lth_li
SERVINGS: 2 SANDWICHES fe
PREP: 10 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 30 MINUTES

Ingredients
• 2 ENGLISH MUFFINS
+30g CARBS
• 120G TOMATO SAUCE
• 2 BONELESS SKINLESS CHICKEN THIGHS
• SEASONINGS: SALT, GARLIC, ONION,
PAPRIKA, ROSEMARY, OREGANO
+13g FAT
• 40G FRESH MOZZARELLA, GRATED
• 10G PARMIGIANO REGGIANO +42g PROTEIN

49
LUNCH & DINNER “LAZY” CHICKEN PARM SANDWICHES

Instructions

1. Preheat oven to broil at 450° F (“Low” setting if it doesn’t have temperature options),
and preheat air fryer to 375° F.
2. Split English muffins in half, add tomato sauce to all 4 halves.
3. Broil English muffins, sauce side up, for 8 minutes.
4. Season chicken thighs and add to air fryer for 12 minutes. (If you don’t have an air
fryer, you can add to the oven along with the English muffins and cook for 12-15
minutes, flipping halfway.)
5. While cooking, mix together mozzarella and Parmigiano Reggiano.
6. Add cheese on top of the cooked chicken, and broil at 450° F to let the cheese
melt/brown.
7. Remove from oven, add to toasted English muffins, and enjoy!

Notes
For an even lower calorie option, you can sub chicken thighs for chicken breast (but I
highly recommend using thighs).
Fresh grated mozzarella and Parmigiano Reggiano will yield best results (instead of
pre-shredded).

50
LUNCH & DINNER BACK TO CONTENTS
LIE
LIL GER
SN
I
BIE

Fig & Blue Cheese Turkey

Burger w/ Caramelized Onions
MACROS: 38C 17F 28P PER BURGER
CALORIES: 417 PER BURGER @lilli
eeatsa
ndtell
SERVINGS: 5 BURGERS s
PREP: 30 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 55 MINUTES

Ingredients
• 16OZ PACKAGE OF GROUND TURKEY (93/7)
+38g CARBS
• REDUCED FAT BLUE CHEESE
• CARAMELIZED ONIONS
• BACON
• ROMA TOMATO
• FIG BUTTER +17g FAT
• ARUGULA
• FAT-FREE CHIPOTLE MAYO +28g PROTEIN
• BRIOCHE BUNS

51
LUNCH & DINNER FIG & BLUE CHEESE TURKEY BURGER W/ CARAMELIZED ONIONS

Instructions

Caramelize Onions:
1. Place sliced onion in skillet with olive oil spray and sprinkle with kosher salt.
2. Cook on medium heat for 15-20 minutes, stirring occasionally until soft and sweet.

Patties:
1. Season meat with salt, pepper, and garlic powder, and divide into 3oz balls.
2. Carefully flatten each patty and place in hot pan for a few minutes per side.
3. Top with 10g blue cheese and cover so it melts a little.

Chipotle Mayo:
1. Blend or chop finely about 3 chipotle peppers with 1-2 Tbsp adobo sauce (start with
less if you’re not into heat) into 1 cup of fat-free sour cream (light mayo and Greek
yogurt work too).

Burgers:
1. Spray buns with olive oil spray and toast on a skillet.
2. Top bottom bun with 2 Tbsp chipotle mayo, burger patty, 2 Tbsp caramelized onion,
tomato, a slice of bacon broken in half, and arugula.
3. Spread top bun with 1½ Tbsp of fig butter and enjoy!

Notes
Fig butter can be found at Trader Joe’s.

52
LUNCH & DINNER BACK TO CONTENTS

Spiced Jumbo MU
H
NA
ILA STEIN
L

Burger
MACROS: 27C 7F 23P PER BURGER
CALORIES: 272 PER BURGER @nutri
tionba
be
SERVINGS: 5 BURGERS (2 PATTIES EACH)
PREP TIME: 35 MINUTES
COOK TIME: 12 MINUTES
TOTAL TIME: 47 MINUTES

Ingredients
YOGURT SAUCE:
+27g CARBS
• 1/4 CUP REDUCED FAT PLAIN GREEK
YOGURT
• 1/4 CUP FRESH PARSLEY, CHOPPED
• 1/4 CUP FRESH MINT, CHOPPED
• 1/4 CUP RED BELL PEPPER, +7g FAT
FINELY CHOPPED
• 1/4 CUP SHALLOT OR ONION, +23g PROTEIN
FINELY CHOPPED
• 1 TBSP FRESH LEMON JUICE

JUMBO BURGERS:
• 1 LB LEAN GROUND TURKEY (93/7)
• 14OZ BAG FROZEN CAULIFLOWER RICE,
THAWED AND DRAINED
• 3 TBSP RED BELL PEPPER,
FINELY CHOPPED
• 3 TBSP SHALLOT OR ONION,
FINELY CHOPPED
• 1 TSP GROUND CUMIN
• 1 TSP CHILI POWDER
• 1 TSP GARLIC POWDER
• 1/2 TSP GROUND CORIANDER
• 1/2 TSP GROUND SMOKED PAPRIKA
• 5 HAMBURGER BUNS
• NONSTICK COOKING SPRAY 53
LUNCH & DINNER SPICED JUMBO BURGER

Instructions

1. To make yogurt sauce, combine yogurt, parsley, mint, bell pepper, shallot (or onion),
garlic, and lemon juice in a medium bowl. Cover tightly and place in
the refrigerator.
2. To make burgers, combine turkey, cauliflower, bell peppers, shallot (or onion), cumin,
chili powder, garlic powder, coriander, and paprika in a large mixing bowl; use
clean hands to mix well.
3. Shape the turkey mixture into ten ½” thick patties (approximately ¼ cup each);
set aside.
4. Heat a medium nonstick skillet, lightly coated with cooking spray, over medium-high
heat. Working in batches, add the patties to the skillet and cook for 2 to 3 minutes
on each side, until cooked through.
5. Serve two jumbo burgers topped with 2 Tbsp yogurt sauce and the bun of
your choice.

54
LUNCH & DINNER BACK TO CONTENTS LIE
LIL GER
SIN
BIE

Bacon Cheeseburger
w/ Secret Sauce
MACROS: 29C 15F 36P PER BURGER
CALORIES: 395 PER BURGER @lilli
eeatsa
ndtell
SERVINGS: 4 BURGERS s
PREP: 40 MINUTES
COOK: 40 MINUTES
TOTAL TIME: 1 HOUR 20 MINUTES

Ingredients
PATTIES & CARAMELIZED ONIONS:
+29g CARBS
• 1 LB GROUND TURKEY (93/7)
• SALT
• PEPPER
• GARLIC POWDER
+15g FAT
• 1 WHITE ONION, SLICED THIN
• OLIVE OIL SPRAY +36g PROTEIN

BURGER SAUCE:
• 3 TBSP (45G) NONFAT GREEK YOGURT
• 3 TBSP (45G) PICKLE JUICE
• 2 TBSP (30G) SWEET RELISH OR DILL
• 1/2 TBSP (7G) HONEY MUSTARD OR
YELLOW MUSTARD
• 1/2 TBSP (7G) KETCHUP

BURGER (EACH):
• 1 BRIOCHE HAMBURGER BUN
• 2 TBSP (30G) BURGER SAUCE
• 1 COOKED BURGER PATTY
• 1 THIN SLICE OF CHEDDAR (14G)
• 1 TBSP (15G) CARAMELIZED ONIONS
• 1 PIECE OF BACON, COOKED
• LETTUCE
• 2-3 TOMATO SLICES (50G)
• SLICED PICKLES 55
LUNCH & DINNER BACON CHEESEBURGER W/ SECRET SAUCE

Instructions

1. Season meat liberally with a thick pinch of kosher salt, a good sprinkle of garlic
powder, and a few cracks of pepper. Mix and divide into 4oz balls.
2. Heat a skillet to high heat. Spray with a light mist of avocado oil spray and let it get
nice and hot. Carefully smash a ball of meat as flat as you can in your hands, then
place in pan. Repeat with as many burgers as can fit. Cook burgers for about two
to three minutes, then flip, add sliced cheese if using, and cook the other side for a
couple of minutes until desired doneness.
3. To caramelize the onions, add sliced onion to a hot pan over high heat, and
spray with a mist of olive oil spray and sprinkle with kosher salt. Let cook for a
minute or two and then turn it down to medium and cook for 15-20 minutes stirring
occasionally until soft and sweet.
4. Make the sauce by stirring together your Greek yogurt, pickle juice, relish, honey
mustard, and ketchup. Set aside.
5. Spray buns with olive oil spray and toast on a skillet. Top the bottom bun with 2
Tbsp of sauce, then build your burger! Cheesy turkey burger, caramelized onion,
bacon, lettuce, tomato, and pickles. Eat immediately!

56
 IE
LUNCH & DINNER BACK TO CONTENTS LILL GER
I N
BIES

Lightened Up BBQ Pulled Pork

Sandwich w/ Cilantro Lime Slaw
MACROS: 45C 8F 26P PER SANDWICH (1 BUN + 100G
PORK + 80G SLAW + 2½ TBSP SAUCE)
@lilli
CALORIES: 356 PER SANDWICH eeatsa
ndtell
s
SERVINGS: 8 SANDWICHES
PREP: 30 MINUTES
COOK: 45 MINUTES
TOTAL TIME: 1 HOUR 15 MINUTES

Ingredients
TO ASSEMBLE EACH SANDWICH:
+45g CARBS
• 1 BRIOCHE BUN
• 100G BARBECUE PORK (RECIPE BELOW)
• 80G CILANTRO LIME APPLE SLAW (RECIPE
BELOW)
• 2 1/2 TBSP BARBECUE SAUCE +8g FAT

PORK: +26g PROTEIN

• 2 LB PORK TENDERLOIN
• 1 TBSP LIQUID SMOKE
• 1/2 CUP WATER
• 1 ONION (280G), CHOPPED
• 8 CLOVES GARLIC OR FROZEN
DOROT CUBES
• 1 TBSP BROWN SUGAR
• 2 TSP DRY MUSTARD
• 2 TSP ONION POWDER
• 1 TSP CHILI POWDER
• 1 TSP CUMIN
• 1 TSP PAPRIKA
• 1 TSP KOSHER SALT
• 1/2 TSP CAYENNE (OPTIONAL)

57
LUNCH & DINNER LIGHTENED UP BBQ PULLED PORK SANDWICH W/ CILANTRO LIME SLAW

CILANTRO LIME APPLE SLAW:

• 12OZ BAG OF COLESLAW MIX
• 1/2 BELL PEPPER
• 1/4-1/2 CUP GREEN ONION, CHOPPED
• 1/4 CUP APPLE, CHOPPED
• HANDFUL OF CILANTRO
• 1 TBSP WHITE WINE VINEGAR
• 2 TBSP LIGHT MAYO
• 3 TBSP FRESH SQUEEZED LIME JUICE
• 1/4 TSP SALT
• 1/8 TSP PEPPER
• 1 TSP HONEY

Instructions

Cilantro Lime Apple Slaw:

1. Mix first six ingredients together.
2. Toss with remaining ingredients. It might seem dry at first but it gets better as it sits
for a little bit. If it still seems too dry, just add another squeeze of lime or dash of
vinegar.

Pork:
1. Cut pork into 4” chunks and season with salt. Sear on all sides.
2. Put liquid smoke, water, pork, onion, garlic, and all spices in pressure cooker.
3. Set pressure cooker to manual and 45 minutes. Allow for 10-15 minute natural
release, then open the vent. Open the lid when it releases easily. Pull out the meat
and shred in a shallow dish. Toss in juices.
Sandwich:
1. Spray the inside of the buns with cooking spray and pan-toast on a skillet.
2. Immediately top with shredded pork, barbecue sauce, and cilantro lime
apple slaw. Enjoy!

Notes
If using a slow cooker for the pork, cook on high for 6 hours, or low for 8-10 hours,
then shred.

58
LUNCH & DINNER BACK TO CONTENTS

3 Ingredient WA
M
TO SH
L

Alfredo
MACROS: 78C 7F 36P PER SERVING
CALORIES: 510 PER SERVING
@steal
SERVINGS: 4 th_hea
lth_li
fe
PREP: 5 MINUTES
COOK: 10 MINUTES
ADDITIONAL: 10 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 320G PROTEIN PENNE (OR PASTA
+78g CARBS
OF CHOICE)
• 350G 2% COTTAGE CHEESE
• 12OZ EVAPORATED FAT-FREE OR 2% MILK
• 100G PARMIGIANO REGGIANO
• SALT (OPTIONAL) +7g FAT
• PEPPER (OPTIONAL)
• GARLIC POWDER (OPTIONAL) +36g PROTEIN

Instructions

1. Cook pasta as desired and drain.

2. In a bowl, mix together cottage cheese, evaporated fat-free milk, and freshly
grated Parmigiano Reggiano, and microwave for 60 seconds.
3. Blend sauce for 1-2 minutes until completely smooth.
4. Add sauce to cooked pasta in a saucepan over low heat and let sit for 10 minutes.
Remove from heat, let cool for another 5-10 minutes, and enjoy!

Notes
Do not place sauce or pasta over high heat, as this will cause it to overheat.

59
LUNCH & DINNER BACK TO CONTENTS

Taco Mac WA
M
TO SH
L

& Cheese
MACROS: 62C 12F 41P PER SERVING
CALORIES: 510 PER SERVING @steal
th_hea
lth_li
SERVINGS: 5 fe
PREP: 15 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 30 MINUTES

Ingredients
FOR TACO MIXTURE:
+62g CARBS
• 2 YELLOW BELL PEPPERS
• 2 RED BELL PEPPERS
• 1 ONION
• 16OZ LEAN GROUND BEEF (93/7)
• 1 TACO SEASONING PACKET +12g FAT
• SPLASH OF WATER
• 50G RED ENCHILADA SAUCE +41g PROTEIN

FOR MAC & CHEESE:

• 330G PASTA
• 350G 2% BLENDED COTTAGE CHEESE
• 25G CHEDDAR POWDER
• 50G VELVEETA CHEDDAR SHREDS
OR SIMILAR
• 10G NUTRITIONAL YEAST
• 50G 1% MILK
• HOT SAUCE (OPTIONAL)

60
LUNCH & DINNER TACO MAC & CHEESE

Instructions

1. Chop onion and bell peppers. Add to a pan over medium heat, and cook until soft/
caramelized. Add a splash of water if they start to stick to the pan.
2. Set veggies to the side, add beef to same pan, cook until browned. Prepare taco
sauce by mixing taco seasoning, enchilada sauce, and 20-30g water. Add to beef,
then mix in onion/peppers, and set to the side.
3. Add pasta to boiling salted water and cook as desired.
4. Add cottage cheese, cheddar powder, Velveeta shreds, nutritional yeast, and milk
to a microwave safe bowl. Microwave for 30-45 seconds, and then blend until
smooth.
5. Once pasta is done, drain, and let cool for 1-2 min. (I generally rinse the pot with
cool water as well. I’ve found that if the pot is too hot, cottage cheese sauces can
sometimes separate. Letting it cool will prevent this.)
6. Pour cheese sauce over pasta, and then mix in the taco beef mixture until combined.

Notes
This recipe makes a ton of food, so it’s perfect for meal prep!

61
LUNCH & DINNER BACK TO CONTENTS

Creamy Chicken LE
K Y TH
SM
I

Pesto Pasta
MACROS: 46C 14F 45P PER SERVING
CALORIES: 482 PER SERVING @tasty
sh
@tasty reds
SERVINGS: 4 shredz

PREP: 5 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 8OZ PENNE PASTA PROTEIN
+46g CARBS
• 60G PESTO
• 200G FAT-FREE COTTAGE CHEESE
• 2 TBSP BASIL STIR-IN PASTE
• 1 TBSP GARLIC, MINCED
• 30ML ALMOND MILK +14g FAT
• 16OZ BONELESS SKINLESS CHICKEN
THIGHS +45g PROTEIN
• 1 TSP SALT
• 1 TBSP PEPPER
• 1 TBSP GARLIC SALT
• 1 TBSP ONION POWDER
• 1 TBSP SAGE
• 1 TBSP BASIL

Instructions

1. Chop chicken thighs into pieces and season with salt, pepper, garlic salt, onion
powder, sage, basil, mix, and place in a nonstick skillet at high heat (use a nonstick
spray) for about 12-14 minutes or until cooked through.
2. In the meantime follow the directions on the pasta box to cook.
3. Combine pesto, cottage cheese, basil paste, minced garlic and almond milk and
blend.
4. Drain cooked pasta and toss with chicken and sauce. Simmer for 5 minutes. Enjoy!
62
LUNCH & DINNER BACK TO CONTENTS

Garlic Parmesan
LLE
NIE
DA IMA
L

Chicken Pasta
MACROS: 43C 10F 35P PER SERVING
CALORIES: 400 PER SERVING @ohsna
pmacro
s
SERVINGS: 6
PREP: 30 MINUTES
COOK: 40 MINUTES
TOTAL TIME: 1 HOUR 10 MINUTES

Ingredients
• 1 1/2 LBS CHICKEN BREAST
+43g CARBS
• 10OZ PENNE PASTA, UNCOOKED
• 1 TSP GARLIC POWDER
• 1 TSP SALT
• 1/2 TSP PEPPER
+10g FAT
GARLIC SAUCE:
• 1 HEAD ROASTED GARLIC +35g PROTEIN
• 2 TBSP BUTTER
• 2 TBSP ALL-PURPOSE FLOUR
• 1 1/3 CUP FAT-FREE HALF AND HALF
• 1/4 CUP PARMESAN CHEESE, SHREDDED
• 1/4 TSP NUTMEG (OPTIONAL)
• SALT AND PEPPER TO TASTE

63
LUNCH & DINNER GARLIC PARMESAN CHICKEN PASTA

Instructions

1. Preheat oven to 400° F.

2. Leaving the garlic intact, cut the tip off. Drizzle with olive oil and wrap in foil. Place
on a baking sheet with the cut side up and roast at 400° F for 30-40 minutes until
golden brown on the inside.

Chicken:
3. While the garlic roasts, pound the chicken breasts to ½” thickness.
4. Season the chicken with garlic powder, onion powder, salt and pepper and cook in
a skillet on medium heat until cooked through, approximately 4-5 minutes on each
side.

Pasta & Sauce:

5. Cook pasta according to the package directions. Drain.
6. Remove the roasted garlic from the foil and squeeze out the roasted garlic cloves.
Mash with the back of a fork and save for your sauce.
7. Heat a large pan over medium heat and melt butter. Add roasted garlic and simmer
for one minute while stirring.
8. Add flour and mix well.
9. Slowly add the half and half and whisk. Simmer for a few minutes to thicken and
remove from the heat.
10. While the pan is off the heat, add the cheese and whisk together until melted. Add
salt and pepper to taste. You can also add a dash of nutmeg for extra flavor.
11. Add the cooked pasta noodles to the sauce and mix well to combine.
12. Slice the cooked chicken into strips and add to the dish or serve on top. Top with
fresh parsley for garnish.

64
LUNCH & DINNER BACK TO CONTENTS

Creamy Cajun WA
M
TO SH
L

Chicken Alfredo
MACROS: 46C 19F 56P PER SERVING
CALORIES: 579 PER SERVING @steal
th_hea
lth_li
SERVINGS: 2 fe
PREP: 5 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 112G PROTEIN PENNE PASTA OR PASTA OF
+46g CARBS
CHOICE
• 50G 1/3 FAT CREAM CHEESE
• 20G PARMIGIANO REGGIANO
• 40G MOZZARELLA
• 1 TSP CAJUN SEASONING +19g FAT
• 150ML 1% MILK
• SALT TO TASTE +56g PROTEIN
• 6 OZ CHICKEN BREAST
• 1 TSP CAJUN SEASONING + SALT (IF
CAJUN SEASONING HAS NO SODIUM)
• 5G OLIVE OIL
• SPLASH OF LEMON JUICE
• 1 LINK ANDOUILLE CHICKEN SAUSAGE
• 1 TBSP FRESH PARSLEY, CHOPPED
• 1 TBSP FRESH CHIVES, CHOPPED

65
LUNCH & DINNER CREAMY CAJUN CHICKEN ALFREDO

Instructions

1. Dice chicken breast, coat with olive oil, a splash of lemon juice and 1 teaspoon
of Cajun seasoning.
2. Cook protein pasta (or pasta of choice) as desired.
3. Add chicken to a pan over medium-high heat. Cook 2-3 mins each side. Add in
diced chicken sausage and cook another minute. Move chicken and sausage to a
plate on the side.
4. Keep pan over low heat; add in cream cheese, milk, mozzarella and Parmigiano
Reggiano and mix until melted/combined. Add the reserved chicken and sausage,
another teaspoon of Cajun seasoning and chopped chives and parsley.
5. Add in cooked pasta, and 1 tablespoon of pasta water. Bring to a boil
until thickened.
6. Let cool, and enjoy!

66
LUNCH & DINNER BACK TO CONTENTS LLE
A NIE A
D IM
L

Creamy Cajun Shrimp

Pasta with Sausage
MACROS: 43C 13F 38P PER SERVING
CALORIES: 444 PER SERVING @ohsna
pmacro
s
SERVINGS: 6
PREP: 30 MINUTES
COOK: 30 MINUTES
TOTAL TIME: 1 HOUR

Ingredients
• 1 LB FROZEN MEDIUM SHRIMP, DEVEINED
WITH TAILS OFF
• 4 ROASTED RED PEPPER AND GARLIC +43g CARBS
CHICKEN SAUSAGE LINKS
• 10OZ FARFALLE PASTA (UNCOOKED)
• 1 TBSP OLIVE OIL +13g FAT
• 2 TBSP BUTTER
• 1 GARLIC CLOVE, MINCED +38g PROTEIN
• 2 TBSP ALL-PURPOSE FLOUR
• 1 1/3 CUP FAT-FREE HALF AND HALF
• 1/4 CUP PARMESAN AND ROMANO
SHREDDED CHEESE
• 1 TBSP CAJUN SEASONING
(FOR SHRIMP)
• 1 TBSP CAJUN SEASONING
(FOR SAUCE)
• CHOPPED PARSLEY FOR GARNISH

CAJUN SEASONING:
• 3 TBSP SMOKED PAPRIKA
• 1 1/2 TBSP SALT
• 2 TBSP GARLIC POWDER
• 1 TBSP ONION POWDER
• 1 TBSP DRIED OREGANO
• 1 TBSP CAYENNE PEPPER
• 1 TSP FRESH GROUND BLACK PEPPER 67
LUNCH & DINNER CREAMY CAJUN SHRIMP PASTA WITH SAUSAGE

Instructions

1. Prep frozen shrimp by placing in a bowl of lukewarm water to defrost.

2. In a small bowl mix together all Cajun seasonings and set aside.
3. Cook pasta according to the package and drain, leaving a small amount of water.
4. Add 1 Tbsp oil to a pan over medium heat. Add 1 Tbsp Cajun seasoning to the bowl
of thawed and drained shrimp and mix together well. Chop sausage into bite-sized
pieces. Add shrimp to the hot pan and sear on one side for a few minutes. Flip and
add the sausage. Cook until the shrimp is no longer translucent. Remove the shrimp
and sausage from the pan and set aside.
5. In the same pan melt 2 Tbsp butter. Add garlic and simmer until fragrant. Add 2
Tbsp flour and stir to make a thick paste.
6. Slowly add the half and half and whisk until the flour is no longer chunky and the
sauce begins to thicken. This takes approximately 5 minutes. Remove from the heat.
7. Add 1 Tbsp Cajun seasoning to the sauce and stir together well. Sprinkle ¼ cup of
cheese in the sauce and mix together well.
8. Add the cooked and drained noodles to the sauce and mix together to evenly coat.
9. Add the shrimp and sausage directly to the pasta and mix together well to coat.
Top with chopped parsley.

68
LUNCH & DINNER BACK TO CONTENTS

Beef LE
K Y TH
SM
I

Stroganoff
MACROS: 35C 14F 48P PER SERVING
CALORIES: 461 PER SERVING @tasty
sh
@tasty reds
SERVINGS: 4 shredz

PREP: 5 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 5OZ (257G) BANZA CHICKPEA PASTA
+35g CARBS
• 20OZ GROUND BEEF (93/7)
• 170G PLAIN NONFAT GREEK YOGURT
• 1/2 CUP FLOUR
+14g FAT
• 4 CUPS BEEF COOKING STOCK
• 2 TBSP SALT +48g PROTEIN
• 2 TBSP PEPPER
• 2 TBSP GARLIC SALT/PEPPER
• 4 TBSP DIJON MUSTARD
• 1/2 CUP SLICED MUSHROOMS
• 1/2 CUP SLICED ONIONS

Instructions

1. Boil 3-4 cups of water and add noodles. Cook approximately 11 minutes.
2. Place beef in a medium heat pan. After 5 minutes add onions, mushrooms, and
seasonings. Cook thoroughly.
3. Add pasta, 3-4 cups of beef broth, Greek yogurt, flour, mustard, and stir.
4. Cook at medium heat for about 10 more minutes.

69
LUNCH & DINNER BACK TO CONTENTS

Queso WA
M
TO SH
L

Chicken & Rice

MACROS: 36C 12F 35P PER SERVING
CALORIES: 392 PER SERVING @steal
th_hea
lth_li
SERVINGS: 2 fe
PREP: 5 MINUTES
COOK: 15-16 MINUTES
TOTAL TIME: 20-21 MINUTES

Ingredients
• 1 PACKET OF SPANISH RIGHTRICE OR
+36g CARBS
200G RICE OF CHOICE
• 12OZ BONELESS SKINLESS
CHICKEN THIGHS
• TACO SEASONING OF CHOICE
• 1/2 RED ONION, DICED +12g FAT
• 50G CORN
• 80G FIRE ROASTED TOMATOES, DICED +35g PROTEIN
• 40G GREEN CHILES, DICED
• 20G PICKLED JALAPEÑOS
• 50G RED ENCHILADA SAUCE
• 150G 2% PLAIN GREEK YOGURT
• 50G CHEDDAR CHEESE
• 30G 1/3 FAT CREAM CHEESE
• GARLIC POWDER & SALT TO TASTE
• CILANTRO, CHOPPED, FOR GARNISH

70
LUNCH & DINNER QUESO CHICKEN & RICE

Instructions

1. Cook RightRice (follow instructions on packaging) OR cook rice of choice.

2. Season chicken thighs with taco seasoning, add to air fryer at 375° for 12 minutes.
3. Add half a red onion to a pan over medium heat and cook until softened. Add corn,
tomatoes, green chiles, pickled jalapeños, garlic powder, salt and red enchilada
sauce and simmer for 3-4 minutes.
4. Remove from heat and add Greek yogurt, cream cheese and cheddar cheese. Mix
until combined and melted.
5. Cut cooked chicken thighs into small pieces and add to the mix.
6. Add queso chicken over rice and enjoy!

71
LUNCH & DINNER BACK TO CONTENTS

Big Mac
LLE
NIE
DA IMA
L

Casserole
MACROS: 19C 17F 23P PER SERVING
CALORIES: 319 PER SERVING @ohsna
pmacro
s
SERVINGS: 6
PREP: 10 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 1 LB LEAN GROUND BEEF (96/4)
+19g CARBS
• 1 LB RUSSET POTATOES, CHOPPED
• 1/2 WHITE ONION, CHOPPED
• 1/4 CUP WATER
• 1 TSP OLIVE OIL
+17g FAT
• 2 TSP YELLOW MUSTARD
• 1/2 TSP GARLIC POWDER +23g PROTEIN
• 1/2 TSP ONION POWDER
• 1 CUP (112G) SHREDDED CHEDDAR CHEESE

SAUCE:
• 1/4 CUP (55G) MAYONNAISE
• 1/4 CUP (65G) KETCHUP
• 1/4 CUP DILL PICKLE CHIPS, CHOPPED
• 1 TBSP DILL PICKLE JUICE

TOPPINGS:
• 1 VINE TOMATO, CHOPPED
• HANDFUL WHITE ONIONS, CHOPPED
• HANDFUL ICEBERG LETTUCE, SHREDDED
• 1/4 CUP DILL PICKLE CHIPS

72
LUNCH & DINNER BIG MAC CASSEROLE

Instructions

1. Preheat oven to 375° F. Wash and chop potatoes, skin on, into bite-sized pieces.
2. Heat olive oil in a pan over medium heat. Add potatoes to the hot oil and ¼ cup
of water. Season the potatoes generously with salt and pepper and cook until
they begin to soften, stirring often. This could take anywhere from 5 to 10 minutes
depending on the size of your potato chunks. Once the potatoes have softened,
place them in the baking dish.
3. In the same hot pan, add the ground beef and onions. Cook until the ground beef
is mostly cooked through and the onions have softened. Season with salt, pepper,
garlic powder, onion powder and mustard. Stir to combine well. Add the cooked
beef mixture to the potatoes in the baking dish and mix together.
4. Top the potato and beef mixture with shredded cheddar cheese and cover with foil.
Bake for 15 minutes until the cheese has melted.
5. To make sauce, combine mayonnaise, ketchup, chopped pickles and pickle juice.
6. When the casserole is done baking, remove from the oven and remove the foil. Top
with sauce drizzled across the top (use it all!), shredded lettuce, chopped white
onion, chopped tomatoes and full pickle chips. Serve and enjoy!

73
LUNCH & DINNER BACK TO CONTENTS

Chicken
N
LVI
CA NG
K A

Teriyaki
MACROS: 45C 10F 57P PER SERVING
CALORIES: 498 PER SERVING @cookl
ikeimb
ook
SERVINGS: 1
PREP: 5 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 20 MINUTES

Ingredients
• 125G COOKED RICE
+45g CARBS
• 250G CHICKEN THIGHS
• 30ML SOY SAUCE
• 20G GARLIC
+10g FAT
• 20ML SUGAR-FREE MAPLE SYRUP
• 1 TSP GINGER POWDER +57g PROTEIN
• BLACK PEPPER AND SALT, TO TASTE
• 1/4 CUP CABBAGE, SHREDDED
• 1/2 CUP BROCCOLI
• 1/2 CUP CARROTS, SHREDDED

Instructions

1. In a bowl, add cubed chicken thigh, soy sauce, garlic, maple syrup, ginger powder,
and mix together.
2. Cook mixture in skillet until there is a nice sear on the chicken.
3. In a new pan, add cabbage, broccoli, shredded carrots, salt, pepper, and a splash
of water and cook until desired texture.
4. Serve meat mixture and vegetables with cooked rice.

74
LUNCH & DINNER BACK TO CONTENTS

Panda Express
N
LVI
CA NG
K A

Lo Mein
MACROS: 43C 7F 12P PER SERVING
CALORIES: 283 PER SERVING @cookl
ikeimb
ook
SERVINGS: 1
PREP: 2 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 12 MINUTES

Ingredients
• 1/4 CUP ONION
+43g CARBS
• 1/2 CUP CABBAGE
• 1/4 CUP CELERY
• 2OZ PROTEIN SPAGHETTI NOODLES
• 1 TBSP SOY SAUCE
• 1 TBSP OYSTER SAUCE OR HOISIN SAUCE +7g FAT
• 5G SESAME OIL
+12g PROTEIN

Instructions

1. Boil noodles, strain, and leave to the side.

2. Cook chopped onion and shredded cabbage in skillet until slightly browned.
3. Add chopped celery, cooked noodles, soy sauce, oyster OR hoisin sauce, and
sesame oil.
4. Mix and fry until done.

Notes
Add beef, chicken, or shrimp as desired to increase the protein.

75
LUNCH & DINNER BACK TO CONTENTS

Teriyaki Ground
N
SO FF
M A D RU
O
WO

Beef Stir Fry

MACROS: 35C 9F 23P PER SERVING
CALORIES: 313 PER SERVING @mason
_woodr
uff
SERVINGS: 5
PREP: 5 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 20 MINUTES

Ingredients
• 1 LB EXTRA LEAN GROUND BEEF
+35g CARBS
• 1 TBSP OLIVE OIL, DIVIDED
• 2 ZUCCHINI, DICED
• 6OZ SLICED MUSHROOMS
• 2/3 CUP (169G) TERIYAKI SAUCE
+9g FAT
SAUCE:
• 1/4 CUP (60G) LIGHT MAYO +23g PROTEIN
• 1 1/2 TBSP (23G) SRIRACHA
• 1 TBSP (21G) HONEY
• 1 TBSP (15G) RICE VINEGAR
• 1/2 TSP GARLIC POWDER

RICE:
• 3 CUPS (340G) COOKED
CAULIFLOWER RICE
• 2 CUPS (280G) COOKED RICE

76
LUNCH & DINNER TERIYAKI GROUND BEEF STIR FRY

Instructions

1. Brown the ground beef in a large skillet over medium-high heat with ½ Tbsp olive
oil. Break apart, fully cook, and push to one side of the pan.
2. Add the remaining olive oil and zucchini. Cook until the zucchini starts to soften,
about 3 minutes.
3. Add the mushrooms and stir everything together before adding the teriyaki sauce.
Cook until the sauce is evenly distributed, about 1-2 minutes.
4. Serve the ground beef over rice with sauce. Garnish with scallions and sesame
seeds, if desired.

77
LUNCH & DINNER BACK TO CONTENTS

Galbi
N
LVI
CA NG
K A

Beef
MACROS: 24C 12F 63P PER SERVING
CALORIES: 456 PER SERVING @cookl
ikeimb
ook
SERVINGS: 2
PREP: 30-60 MINUTES
COOK: 50 MINUTES
TOTAL TIME: 80-110 MINUTES

Ingredients
• 17.5OZ CUBED TOP ROUND BEEF
+24g CARBS
• 4OZ CHOPPED CARROTS
• 4OZ SLICED SHIITAKE MUSHROOMS
• 8OZ CHOPPED POTATO OR RADISH
+12g FAT
• 4OZ CHOPPED ONIONS
• GREEN ONIONS +63g PROTEIN
• SESAME SEEDS

MARINADE:
• 3 TBSP LOW SODIUM SOY SAUCE
• 2 TSP SESAME OIL
• 2 TBSP GARLIC, MINCED
• 1 ONION
• 3/4 CUP WATER
• 2 TSP GINGER POWDER OR FRESH GINGER
• 1 1/2 TBSP SUGAR-FREE MAPLE SYRUP
• PINCH OF BLACK PEPPER

78
LUNCH & DINNER GALBI BEEF

Instructions

1. Soak beef in cold water for 30-60 minutes, then drain.

2. In a blender, combine marinade ingredients.
3. Place drained beef in pot on the stove and turn it to low heat. Add marinade and
simmer for 20 minutes.
4. Add potatoes and carrots and simmer for another 20 minutes.
5. Add onions and mushrooms and simmer for an extra 10 minutes.
6. Garnish with chopped green onions and sesame seeds.

79
LUNCH & DINNER BACK TO CONTENTS

Crispy Orange RIM

K A AD
S A

Chicken
MACROS: 17C 11F 45P PER SERVING
CALORIES: 347 PER SERVING @ice.k
arimco
oks
SERVINGS: 2
PREP: 40 MINUTES
COOK: 50 MINUTES
TOTAL TIME: 90 MINUTES

Ingredients
SAUCE:
+17g CARBS
• 1 TSP SESAME OIL
• 3 TBSP SOY SAUCE
• 1/4 CUP HONEY
• 2 TBSP SWERVE ZERO CAL BROWN +11g FAT
SUGAR
+45g PROTEIN
• 2/3 CUP RICE WINE VINEGAR
• CORNSTARCH SLURRY (1 TBSP
CORNSTARCH + 1/4 CUP WARM WATER)
• 1/2 ORANGE, ZEST AND JUICE
• 2-3 GARLIC CLOVES, CRUSHED
• 1 TSP GINGER, MINCED
• 1/4 TSP CHILI FLAKES (OPTIONAL)

CHICKEN:
• 1 LB BONELESS SKINLESS CHICKEN
THIGHS
• 1 BEATEN EGG WHITE
• 1 TBSP SOY SAUCE
• 2 TBSP CORNSTARCH
• 1 TSP WHITE PEPPER
• 1/4 TSP BAKING SODA

80
LUNCH & DINNER CRISPY ORANGE CHICKEN

Instructions

1. In a medium-sized pot on medium heat, combine soy sauce, sesame oil, honey,
Swerve brown sugar, and rice wine vinegar. Cook for 3-4 minutes then add
cornstarch slurry, cook another 5-6 minutes (or until sauce is thick enough to coat the
back of a spoon) and set aside.
2. Cut the chicken thighs into ¼-inch cubes and place in a large bowl.
3. Marinate the chicken with a beaten egg white, soy sauce, cornstarch, white pepper,
and baking soda, then place in the fridge for 30 minutes.
4. Preheat oven to 425° F.
5. Dredge the marinated chicken with cornstarch, shake off excess, and arrange
evenly on a wire rack, leaving 1 inch between each nugget.
6. Spray with non-stick cooking oil and bake for 35-40 minutes, flipping halfway, OR
until chicken is golden brown and crispy. Alternatively, air fry at 400° F for
15-18 minutes.
7. Let cooked chicken cool for 4-5 minutes.
8. In a pan on medium heat, add 1 Tbsp of neutral oil, garlic, ginger, and chili flakes,
and cook for 1-2 minutes until fragrant; then add ¼ cup of the sauce made earlier
and cook for another 2-3 minutes. Add the zest and juice of half an orange and
cook for 1-2 minutes (you can always add more sauce if you like).
9. Toss your crispy chicken bites in the sauce and cook for 2-3 more minutes or until the
chicken is well coated.
10. Garnish with chopped green onions, serve with rice, and enjoy!

81
LUNCH & DINNER BACK TO CONTENTS

Air Fryer
LLE
NIE
DA IMA
L

Blackened Chicken
MACROS: 2C 3F 26P PER SERVING
CALORIES: 145 PER SERVING @ohsna
pmacro
s
SERVINGS: 4
PREP: 5 MINUTES
COOK: 8-25 MINUTES
TOTAL TIME: 13-30 MINUTES

Ingredients
• 1 LB CHICKEN BREAST
+2g CARBS
• 1 TBSP SMOKED PAPRIKA
• 1 TBSP GARLIC POWDER
• 1 TSP SALT
• 1 TSP BLACK PEPPER
• 1/4-1 TSP CAYENNE POWDER (OPTIONAL, +3g FAT
AS DESIRED)
+26g PROTEIN

Instructions

1. Mix seasonings in a deep mixing bowl and set aside.

2. Slice chicken breast into strips. Add chicken to seasonings and
mix well to evenly coat.
3. Lay chicken in air fryer without any pieces overlapping. Cook
at 380° F for 8 minutes.
4. Alternatively, bake at 375° F for 20-25 minutes until cooked
through and no longer pink.

82
LUNCH & DINNER BACK TO CONTENTS

LIE
LIL GER
Easy Healthy Instant Pot BIE
SN
I

Creamy Buffalo Chicken

MACROS: 4C 3F 19P PER SERVING
CALORIES: 119 PER SERVING @lilli
eeatsa
ndtell
SERVINGS: 10-11 s
PREP: 15 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 35 MINUTES

Ingredients
• 2 LBS CHICKEN BREAST
+4g CARBS
• 1 SMALL ONION (200G), DICED
• 6 CLOVES OF GARLIC, MINCED OR FROZEN
CUBES +3g FAT
• 1 CUP HOT SAUCE
• 1/4 CUP CHICKEN STOCK OR WATER
• 1 TBSP RANCH SEASONING
• 1/2 TBSP ITALIAN SEASONING +19g PROTEIN
• 3OZ GREEK CREAM CHEESE OR REDUCED
FAT CREAM CHEESE
• FRESH PARSLEY

Instructions
1. Spray bottom of pressure cooker with cooking spray, add chicken, onion, garlic, hot
sauce, water, Italian and ranch seasonings. Close lid; close vent. Set on manual high
pressure for 30 minutes.
2. Allow the steam to naturally release. Open lid and turn to “sauté” setting for 10-15
minutes (or until liquid is reduced and absorbed, stirring often). Shred the chicken
in the pot. When most of the excess liquid has reduced, turn off heat. Add Greek
cream cheese and fresh parsley, and stir until the cream cheese melts. Use for
taquitos, sandwiches, sweet potatoes, pizzas, etc!
3. Slow cooker instructions: Place chicken in the slow cooker. Top with onions, garlic,
hot sauce, ½ cup water or chicken stock (TWICE what the recipe calls for) and
seasonings. Combine. Cook on low for 6-7 hours or on high for 4-6 hours. Shred
chicken and toss. Discard excess liquid and stir in cream cheese and parsley. 83
LUNCH & DINNER BACK TO CONTENTS

Slow Cooker BBQ

N
SO FF
M A D RU
O
WO

Chicken Thighs
MACROS: 5C 9F 19P PER SERVING
CALORIES: 177 PER SERVING @mason
_woodr
uff
SERVINGS: 7
PREP: 10 MINUTES
COOK: 2 HOURS 30 MINUTES
TOTAL TIME: 2 HOURS 40 MINUTES

Ingredients
• 24OZ BONELESS SKINLESS
+5g
+14g CARBS
CARBS
CHICKEN THIGHS
• 1 TBSP (16G) OLIVE OIL
• 1/4 CUP (48G) BROWN SUGAR +9g FAT
+9g FAT
• 1 TBSP SMOKED PAPRIKA
• 1 TSP CUMIN +60g PROTEIN
• 1 TSP DRY MUSTARD
• 1 TSP GARLIC POWDER +19g PROTEIN
• 1 TSP KOSHER SALT
• 1/2 TSP BLACK PEPPER

Instructions

1. Toss the chicken thighs in the olive oil to evenly coat.

2. Mix the brown sugar and spices in a separate bowl and use a
rubber spatula to fully coat the chicken in the seasoning blend.
3. Place the chicken in a slow cooker, cover, and cook on high for
2-2½ hours or low for 5-7 hours. (Or until the chicken reaches
an internal temperature of 165º F.)
4. Shred the chicken and serve as desired.

84
LUNCH & DINNER BACK TO CONTENTS
N
SO FF
M A D RU
O
Air Fryer Sweet Chili WO

Chicken & Brussels Sprouts

MACROS: 7C 5F 20P PER SERVING
CALORIES: 153 PER SERVING @mason
_woodr
uff
SERVINGS: 6
PREP: 10 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 30 MINUTES

Ingredients
BRUSSELS SPROUTS:
+7g CARBS
• 12OZ BRUSSELS SPROUTS
• 1 TBSP (16G) OLIVE OIL
• 1 TBSP KOSHER SALT
• 1 TBSP BLACK PEPPER +5g FAT

+20g PROTEIN
CHILI CHICKEN:
• 1 LB BONELESS SKINLESS CHICKEN
BREAST, DICED
• 1 TBSP (16G) CHILI OIL
• 2 TSP GROUND GINGER
• 1 TSP GARLIC POWDER
• 1 TSP CHILI POWDER
• 1/2 TSP KOSHER SALT
• 1/4 CUP (60G) SWEET CHILI SAUCE,
PLUS MORE FOR SERVING
• RICE

85
LUNCH & DINNER AIR FRYER SWEET CHILI CHICKEN & BRUSSELS SPROUTS

Instructions

1. Cut the stems off the brussels sprouts before cutting them in half and tossing in the
olive oil, salt, and pepper.
2. Add the brussels sprouts to an air fryer basket and cook at 400º F for 10 minutes.
3. Coat the diced chicken breast in the chili oil before adding the ground ginger,
garlic and chili powder, and salt. Stir to fully coat the chicken.
4. After the Brussels sprouts have cooked for 10 minutes, add the chicken breast to the
basket and gently stir everything together.
5. Air fry for an additional 10-12 minutes at 400º until the chicken reaches an internal
temperature of 160º to 165º. Stir halfway through.
6. Add sweet chili sauce and stir everything together. Air fry or broil for an additional
1-2 minutes to caramelize the sauce. Serve with rice, toasted sesame seeds, lime
wedges, and additional sweet chili sauce, if desired.

86
LUNCH & DINNER BACK TO CONTENTS N
SO FF
M A D RU
O
WO

Honey Balsamic Ground

Chicken & Brussels Sprouts
MACROS: 23C 8F 28P PER SERVING
CALORIES: 276 PER SERVING @mason
_woodr
uff
SERVINGS: 4
PREP: 5 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 20 MINUTES

Ingredients
• 1 LB GROUND CHICKEN (97/3)
+23g CARBS
• 10OZ SHAVED BRUSSELS SPROUTS
• 1 TBSP (16G) OLIVE OIL

+8g FAT
SAUCE:
• 1/3 CUP (80G) BALSAMIC VINEGAR +28g PROTEIN
• 3 TBSP (63G) HONEY
• 2 TBSP (30G) WHOLE GRAIN MUSTARD
• 1/2 TSP BLACK PEPPER
• 1/2 TSP KOSHER SALT

Instructions

1. Mix the sauce ingredients together. Set aside.

2. Heat a large skillet over medium-high heat. Add the olive oil and the Brussels
sprouts, Sauté for 4-5 minutes and transfer to a bowl.
3. Add the ground chicken to the skillet and cook thoroughly.
4. Add the sauce to the cooked chicken, stirring everything together. Cook until the
sauce thickens, about 1-2 minutes, before turning off the heat and adding the
Brussels sprouts.
5. Salt and pepper to taste. Serve over rice, cauliflower rice, or a blend of the two.

87
LUNCH & DINNER BACK TO CONTENTS

Low Carb Firecracker

Ground Chicken SON
M A D RU F F
WO
O

MACROS: 0C 11F 22P PER SERVING

CALORIES: 187 PER SERVING @mason
_woodr
uff
SERVINGS: 4
PREP: 5 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 20 MINUTES

Ingredients
• 1 LB GROUND CHICKEN (92/8)
+0g CARBS
• 1/2 TBSP (8G) CHILI OIL
• 1/2 CUP (96G) SWERVE BROWN SUGAR +11g FAT
• 1/4 CUP (60G) BUFFALO SAUCE
• 2 TBSP (30G) CIDER OR RICE
VINEGAR +22g PROTEIN
• 1 TSP GROUND GINGER
• 1 TSP GARLIC POWDER
• 1/2 TSP KOSHER SALT
• 1/2 TSP BLACK PEPPER
• 1/2 TSP RED PEPPER FLAKES
• RICE OR CAULIFLOWER RICE

Instructions

1. Heat chili oil in a skillet over medium-high heat. Brown both sides of the chicken,
about 3-4 minutes per side, before mincing and fully cooking.
2. Whisk remaining ingredients together in a mixing bowl.
3. Once chicken is fully cooked, add sauce to the pan and cook until thick and syrupy.
4. Serve with scallions and toasted sesame seeds over rice or cauliflower rice.

88
 N
LUNCH & DINNER BACK TO CONTENTS MASORUFF
O O D
W

Creamy Lemon Pepper Ground

Turkey & Broccoli Orzo
MACROS: 32C 11F 32P PER SERVING
CALORIES: 355 PER SERVING @mason
_woodr
uff
SERVINGS: 6
PREP: 5 MINUTES
COOK: 25 MINUTES
TOTAL TIME: 30 MINUTES

Ingredients
• 1 LB GROUND TURKEY (99/1)
+32g CARBS
• 12OZ BROCCOLI FLORETS, CUT INTO
SMALL PIECES
• 1 1/2 TBSP (24G) OLIVE OIL
• 1 1/3 CUP (220G) ORZO
+11g FAT
• 2 TBSP LEMON PEPPER SEASONING
• 1/4 CUP (60G) LEMON JUICE +32g PROTEIN
• 2 TBSP (30G) DIJON MUSTARD
• 2 1/2 CUPS LOW SODIUM CHICKEN BROTH
• 1 CUP SKIM MILK
• 1OZ UNSALTED BUTTER
• 2OZ PARMESAN CHEESE, GRATED

89
LUNCH & DINNER CREAMY LEMON PEPPER GROUND TURKEY & BROCCOLI ORZO

Instructions

1. Heat a large skillet over medium-high heat with 1 Tbsp olive oil. Add the broccoli
and toss in the oil until the broccoli turns dark green and is slightly charred, about
5-6 minutes. Set aside.
2. Add the remaining ½ Tbsp olive oil and the ground turkey. Brown one side for 3-4
minutes before breaking apart and fully cooking.
3. Push cooked turkey to one side of the pan and add the orzo. Toast for 1-2 minutes
until golden before adding the lemon pepper seasoning, lemon juice, dijon, and
chicken broth. Stir, cover, and cook for 8-10 minutes, stirring every 2-3 minutes, until
the broth is absorbed.
4. Reduce the heat to low and stir in the butter, milk, and freshly grated parmesan.
Add the roasted broccoli and stir.
5. Serve with freshly grated black pepper and parmesan, chili flakes, a drizzle of olive
oil or Calabrian chili oil, and a squeeze of lemon juice.

90
LUNCH & DINNER BACK TO CONTENTS

Ninja Foodi
N
SO FF
M A D RU
O
WO

Pot Roast
MACROS: 12C 9F 35P PER SERVING
CALORIES: 267 PER SERVING @mason
_woodr
uff
SERVINGS: 8
PREP: 15 MINUTES
COOK: 1 HOUR 45 MINUTES
TOTAL TIME: 2 HOURS

Ingredients
• 2 1/2 LBS EYE OF ROUND OR BOTTOM
+12g CARBS
ROUND ROAST, FAT TRIMMED
• 1 TBSP KOSHER SALT
• 1 TSP GARLIC POWDER
• 1 TSP ONION POWDER
+9g FAT
• 1/2-1 TSP BLACK PEPPER, TO TASTE
• 2 TBSP (32G) OLIVE OIL, DIVIDED +35g PROTEIN
• 5 MEDIUM CARROTS, PEELED AND ROUGHLY
CHOPPED (18OZ)
• 1 LARGE DAIKON RADISH, PEELED AND
ROUGHLY CHOPPED (18OZ)
• 2 TBSP (30G) TOMATO PASTE
• 2 TBSP (30G) RED WINE VINEGAR
• 1 TBSP (15G) WORCESTERSHIRE SAUCE
• 2 CUPS BEEF BONE BROTH
• 2 SPRIGS ROSEMARY
• 2 BAY LEAVES

GRAVY:
• 2 TBSP CORNSTARCH
• 2 TBSP WATER

91
LUNCH & DINNER NINJA FOODI POT ROAST

Instructions

1. Pat the roast dry with a paper towel. Season with salt, pepper, garlic, and onion
powder. Set aside while preparing the vegetables.
2. Turn on the pressure cooker’s sauté function and fully heat. Once hot, drizzle 1 Tbsp
of olive oil over the roast and evenly coat. Add to the pot and sear for 2-3 minutes
per side to brown. Set aside.
3. Add the remaining 1 Tbsp of olive oil to the pot and add the carrots and radish. Stir
and cook for 2-3 minutes. Add the tomato paste, cooking until fragrant.
4. Add the vinegar and Worcestershire sauce. Fully deglaze the pot and turn off the
pressure cooker once the vegetables are coated in a thick red sauce.
5. Push some of the vegetables in the center slightly to the sides and place the roast on
top. Some veggies should still be under the roast. Pour the broth around the edges,
making sure the bottom of the roast is submerged in liquid. Add rosemary and bay
leaves to the broth.
6. Pressure cook for 90 minutes on high and vent immediately. The roast should fall
apart and easily shred. Remove rosemary stems and bay leaves. (See food blog for
different roast size cook times.)
7. To turn the remaining liquid into a gravy, transfer the roast and vegetables to a
bowl and use the sauté function to reduce the liquid. Add 2 Tbsp cornstarch and 2
Tbsp water to thicken.

92
LUNCH & DINNER BACK TO CONTENTS

Best Marinated BIE

LIE
LIL GER
SN
I

Flank Steak
MACROS: 8C 14F 29P PER SERVING
CALORIES: 274 PER SERVING
@lilli
SERVINGS: 5 eeatsa
ndtell
s
PREP: 20 MINUTES
MARINADE TIME: 2-12 HOURS
COOK: 40 MINUTES
TOTAL TIME: 3-13 HOURS

Ingredients
FOR MARINADE:
+8g CARBS
• 1/4 CUP (20G) FRESH PARSLEY
• 1/4 CUP (20G) FRESH CILANTRO
• 50G RED OR WHITE ONION +14g FAT
• 6 CLOVES OF GARLIC, MINCED OR FROZEN
CUBES OF DOROT
+29g PROTEIN
• 3 TBSP (45G) RED WINE VINEGAR
• 2 TBSP (30G) GRAINY DIJON MUSTARD
• 2 TBSP (30G) WORCESTERSHIRE SAUCE
• 2 TBSP (30G) BROWN SUGAR
• 1 TBSP (15G) OLIVE OIL
• 2 TSP GROUND CUMIN
• 2 TSP CHILI POWDER
• 2 TSP ONION POWDER
• 2 TSP KOSHER SALT

ADDITIONAL INGREDIENTS:
• 1 1/2 LB (650G) FLANK STEAK, TRIMMED
• KOSHER SALT AND PEPPER TO TASTE

93
LUNCH & DINNER BEST MARINATED FLANK STEAK

Instructions

1. Add all marinade ingredients to a small food processor or blender and process
until smooth.
2. Trim steak of any excess fat and place between two pieces of plastic wrap or inside
a resealable bag. Pound into an even thickness using a meat tenderizer.
3. Add steak and marinade to a large dish or resealable bag and marinate in the
fridge for 2-12 hours.
4. Remove meat from the fridge about an hour before grilling to bring it close to
room temp.
5. Preheat grill to medium-high heat (450° F when lid is closed). Carefully oil your grill
using oil and paper towels, or spraying cautiously!
6. Sprinkle meat with a little pepper and a good generous pinch of kosher salt on both
sides. Grill steak for 4-6 minutes per side, or until an internal thermometer reads 130-
135° F for medium rare or around 140° F for medium. It will continue to cook a little
as it rests. Grill time will vary depending on thickness of your steak and desired level
of doneness.
7. Remove the steak to a cutting board and let rest for 10 minutes before slicing. Make
sure you slice your steak into thin strips against the grain (perpendicular to the long
strands). This helps your strips to be tender rather than tough and chewy!

94
LUNCH & DINNER BACK TO CONTENTS

Instant Pot BIE

LIE
LIL GER
SN
I

Pork Ragu
MACROS: 23C 3F 28P PER SERVING
CALORIES: 231 PER SERVING @lilli
eeatsa
ndtell
SERVINGS: 8 s
PREP: 40 MINUTES
COOK: 1 HOUR
TOTAL TIME: 1 HOUR 40 MINUTES

Ingredients
• 870G PORK, TRIMMED AND CHOPPED
+23g CARBS
INTO 4” CHUNKS
• 4 CUPS (400G) ONION, DICED
• 1 CUP (110G) CELERY, CHOPPED
• 2 CUPS (250G) CARROTS, CHOPPED
+3g FAT
• 1 TBSP ITALIAN SEASONING
• 2 TSP SALT +28g PROTEIN
• 1 TSP PEPPER
• 8 CLOVES OF GARLIC, MINCED OR
FROZEN DOROT CUBES
• 28OZ (1 CAN) TOMATOES, CRUSHED
WELL IN HANDS OR QUICKLY PULSED
IN BLENDER
• 3 TBSP TOMATO PASTE
• 10OZ CAULIFLOWER, STEAMED
• 2 1/2 CUPS BEEF BROTH
• 1 CUP COOKING WINE

95
LUNCH & DINNER INSTANT POT PORK RAGU

Instructions

1. Set pressure cooker to the sauté setting and mist with olive oil spray.
2. Sprinkle meat liberally with kosher salt and pepper, and sear on all sides, in batches
if necessary. Once all chunks of meat have been browned on all sides, add them all
back into the pressure cooker.
3. Add veggies, garlic, seasonings, canned tomatoes (smashed or pulsed to break up)
and tomato paste into the pressure cooker and close the pot, sealing the lid, and
making sure to close the vent. Cook at high pressure for 40 minutes.
4. When it’s done, you can allow it to naturally release or open the vent. Once the
pressure has reduced, it will allow you to open the lid. Switch to sauté setting, shred
the pork, and let simmer for 15 minutes to reduce the sauce.
5. Add 1 cup cooking wine and let it simmer for a few minutes.
6. Blend the steamed cauliflower with about ½ cup beef broth. Mix blended
cauliflower and remaining 2 cups of beef broth into the ragu. Let it simmer on the
sauté setting for a few more minutes.
7. Serve over pasta, polenta, mashed cauliflower, zucchini noodles, or
spaghetti squash.

96
LUNCH & DINNER BACK TO CONTENTS

Tangy Lemon RIM

K A AD
S A

Garlic Shrimp
MACROS: 2C 28F 36P PER SERVING
CALORIES: 404 PER SERVING @ice.k
arimco
oks
SERVINGS: 1
PREP: 5 MINUTES
COOK: 13 MINUTES
TOTAL TIME: 18 MINUTES

Ingredients
• 8OZ JUMBO SHRIMP, PEELED
+2g CARBS
AND DEVEINED
• JASMINE RICE +28g FAT
• SALT, TO TASTE
• 1/2 TSP PEPPER
• 1 TBSP AVOCADO OIL
• 1/4 TSP CHILI POWDER (OPTIONAL) +36g PROTEIN
• 1 FRESNO CHILI, CHOPPED
• 1/4 CUP CILANTRO, CHOPPED
• LEMON JUICE FROM 1 LEMON
• 1/2 TSP LEMON ZEST
• 3 GARLIC CLOVES, MINCED
• 1 TBSP BUTTER

Instructions
1. Place shrimp in a medium bowl and marinate with salt, pepper, chili powder
(optional) and a drizzle of avocado oil.
2. Preheat a medium pan on high, then sear shrimp for 2 minutes per side and
set aside.
3. Using the same pan, lower the heat to the lowest possible and add lemon juice,
butter, minced garlic, chopped cilantro, Fresno chili (optional), salt, and pepper.
4. Gently cook the lemon butter sauce on low for 4-5 minutes—taste the sauce and
adjust accordingly.
5. Place shrimp back in sauce and cook for another 2-3 minutes on low.
6. Serve over jasmine rice and enjoy!
97
LUNCH & DINNER BACK TO CONTENTS

Sweet ‘n Sour RIM

K A AD
S A

Glazed Salmon
MACROS: 12C 25F 63P PER SERVING
CALORIES: 525 PER SERVING @ice.k
arimco
oks
SERVINGS: 1
PREP: 10 MINUTES
COOK: 15 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 8OZ SALMON FILET
+12g CARBS
• JASMINE RICE
• 1 TBSP AVOCADO OIL
• SALT, TO TASTE
• 1/4 TSP PEPPER
• 1/4 TSP GARLIC POWDER +25g FAT
• 1/4 TSP CHILI POWDER
• 1/4 TSP CHILI FLAKES +63g PROTEIN
• 1/4 TSP DRIED THYME

SAUCE:
• 2 TBSP HONEY
• 3 TBSP WATER
• 2 TBSP SOY SAUCE
• 2 TBSP RICE VINEGAR
• 1 TBSP SRIRACHA (OPTIONAL)
• PINCH OF SALT/PEPPER
• CORNSTARCH SLURRY (1 TBSP WATER
+ 1 TSP CORNSTARCH)
• 2 TSP SESAME SEEDS (OPTIONAL)

98
LUNCH & DINNER SWEET ‘N SOUR GLAZED SALMON

Instructions

1. Pat dry salmon using a paper towel, then season with salt, pepper, garlic powder,
chili flakes (optional), and dried thyme. Cut the asparagus stalks, drizzle with olive
oil, and season with salt and pepper to taste.
2. Air fry the salmon and the asparagus at 425° F for 6-7 mins.
3. In a small saucepan on medium heat, make the sauce by combining honey, water,
soy sauce, rice vinegar, sriracha, salt, and pepper.
4. Bring sauce to a gentle boil (around 5-6 minutes), then add the cornstarch slurry,
cook for another 2-3 minutes or until sauce thickens enough to coat the back of
a spoon.
5. Serve the salmon and asparagus over jasmine rice, drizzle with 2-3 Tbsp of sauce,
garnish with green onions, mint, some dried oregano (optional), and enjoy!

99
LUNCH & DINNER BACK TO CONTENTS

High Protein
N
SO FF
M A D RU
O
WO

Creamy Taco Soup

MACROS: 30C 4F 24P PER SERVING
CALORIES: 252 PER SERVING @mason
_woodr
uff
SERVINGS: 12
PREP: 5 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
• 2 LBS GROUND BEEF (96/4)
+30g CARBS
• 15OZ CAN SLICED STEWED TOMATOES
• 10OZ CAN DICED TOMATOES WITH
GREEN CHILES
• 15OZ CAN BLACK BEANS, DRAINED
AND RINSED +4g FAT
• 15OZ CAN PINTO BEANS, DRAINED
AND RINSED +24g PROTEIN
• 15OZ CAN WHOLE KERNEL CORN, DRAINED
• 2 PACKETS TACO SEASONING
• 1 PACKET RANCH DIP MIX
• 12OZ BAG FROZEN PEPPER & ONION BLEND
• 12OZ BAG FROZEN BROCCOLI &
CAULIFLOWER FLORETS
• 8OZ FAT-FREE CREAM CHEESE, ROOM TEMP
• 1 CUP (227G) FAT-FREE GREEK
YOGURT

100
LUNCH & DINNER HIGH PROTEIN CREAMY TACO SOUP

Instructions

1. Heat a large pot over medium-high heat. Brown the ground beef.
2. Once the meat is fully cooked, add all the canned ingredients and seasoning
packets. Stir to fully combine and bring to a boil.
3. Add the frozen vegetables and reduce to a simmer. Cook until the vegetables are
tender, about 6-8 minutes. (The soup will be thick but the vegetables will release
water as they cook.)
4. Reduce the heat to low. Add the cream cheese and Greek yogurt and stir until
evenly incorporated.
5. Serve with cilantro, diced onion and jalapeño, shredded cheese or queso fresco,
and tortilla chips, if desired.

101
LUNCH & DINNER BACK TO CONTENTS
LIE
LIL GER
SN
I

One Pot Skinny BIE

White Chicken Chili

MACROS: 21C 5F 26P PER SERVING
CALORIES: 375 PER SERVING @lilli
eeatsa
ndtell
SERVINGS: 6-8 s
PREP: 15 MINUTES
COOK: 30 MINUTES
TOTAL TIME: 45 MINUTES

Ingredients
• 3 MEDIUM BELL PEPPERS (380G), DICED
+21g CARBS
• 2 MEDIUM ONIONS (540G), DICED
• 2 MEDIUM ZUCCHINI (350G), CHOPPED
• 5 CLOVES MINCED GARLIC OR FROZEN
DOROT CUBES
+5g FAT
• 1 TBSP CUMIN
• 8OZ (2 SMALL CANS) MILD DICED +26g PROTEIN
GREEN CHILIS
• 400G (1/2 HUGE CAN) GREEN ENCHILADA
SAUCE
• 1 1/4 LB (550G) SHREDDED OR DICED
ROTISSERIE CHICKEN BREAST
• 3 CUPS CHICKEN STOCK
• 1/4 CUP (44G) GREEK YOGURT CREAM
CHEESE
• 128G CORN
• SALT AND PEPPER TO TASTE

102
LUNCH & DINNER ONE POT SKINNY WHITE CHICKEN CHILI

Instructions

1. Heat a large pot over medium-high heat, spray with cooking spray.
2. Add peppers, onions, and zucchini, sprinkle with a hefty pinch of kosher salt and
cook for 5-7 minutes till soft.
3. Stir in garlic and cumin and sauté for a few more minutes, then add green chilis,
green enchilada sauce, chicken stock and chicken. Sprinkle a little kosher salt on
chicken. Turn to low and simmer for about 15 minutes.
4. Stir in Greek yogurt cream cheese and corn and simmer for 5 more minutes just until
corn is no longer frozen.
5. Top individual bowls with cheese, sour cream (low or non-fat), avocado, fresh
cilantro, a squeeze of lime, and tortilla chips or corn chips!

103
LUNCH & DINNER BACK TO CONTENTS

Flatbread WA
M
TO SH
L

Pepperoni Pizza
MACROS: 30C 18F 30P PER PIZZA
CALORIES: 402 PER PIZZA @steal
th_hea
lth_li
SERVINGS: 1 PIZZA fe
PREP: 5 MINUTES
COOK: 6-8 MINUTES
TOTAL TIME: 11-13 MINUTES

Ingredients
• 1 LAVASH BREAD (I USED ATORIA BRAND)
+30g CARBS
• 80G TOMATO SAUCE
• 40G 2% COTTAGE CHEESE
• 1 ROASTED RED PEPPER
+18g FAT
• 5G HABANERO HOT SAUCE (OPTIONAL)
• 15G PECORINO ROMANO OR MOZZARELLA +30g PROTEIN
• 15G PARMIGIANO REGGIANO OR
MOZZARELLA
• 12 SLICES OF TURKEY PEPPERONI
• OREGANO
• BASIL

Instructions
1. Preheat oven to broil at 500° F.
2. Combine tomato sauce, roasted red pepper, hot sauce, and cottage cheese and
blend with a hand blender.
3. Add flatbread to the oven for 3-4 mins to lightly crisp up, remove.
4. Add sauce, Pecorino Romano and Parmigiano Reggiano, and turkey pepperoni.
5. Broil for 6-8 minutes.
6. Remove, slice, and enjoy!

Notes
All ovens vary, so check every few minutes to be sure the pizza doesn’t overcook!
104
LUNCH & DINNER BACK TO CONTENTS

BBQ Chicken RIM

K A AD
S A

Pizza
MACROS: 46C 15F 55P PER SERVING
CALORIES: 557 PER SERVING @ice.k
arimco
oks
SERVINGS: 2
PREP: 8 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 18 MINUTES

Ingredients
• 6-8OZ CHICKEN BREAST
+46g CARBS
• 1 ATORIA’S LAVASH BREAD OR
SIMILAR LAVASH BREAD
• 1-2OZ BARBECUE SAUCE OF CHOICE
• 1/2 CUP RED ONIONS, JULIENNED
+17g FAT
• 1/2 CUP LOW-FAT MOZZARELLA CHEESE
• 2-3 TBSP CILANTRO, CHOPPED +55g PROTEIN

Instructions

1. Preheat oven to 350° F and heat up Lavash flatbread in the oven for 3-5 mins or
until slightly crispy. Once bread is crispy, remove from oven and turn oven up
to 425° F.
2. Pull chicken from fridge 30 mins before cooking, pat dry, season with salt, pepper,
any other seasonings you like, and drizzle with olive oil.
3. In a medium pan on high heat, sear chicken for 5-6 minutes per side or until internal
temperature is 165° F, let rest for 3-5 minutes, then cut into ¼-inch cubes.
4. Assemble pizza by spreading barbecue sauce on the lavash bread, top with the
cubed chicken, low-fat mozzarella cheese, and red onions.
5. Bake at 425° F for 5-10 mins or until cheese melts, top with cilantro, cut into squares,
and enjoy!

105
LUNCH & DINNER BACK TO CONTENTS

RIM
K A AD
Crispy Chicken Caesar S A

Salad w/ Yogurt Dressing

MACROS: 27C 23F 60P PER SERVING
CALORIES: 539 PER SERVING @ice.k
arimco
oks
SERVINGS: 1
PREP: 5 MINUTES
COOK: 20 MINUTES
TOTAL TIME: 25 MINUTES

Ingredients
SALAD:
+27g CARBS
• 1/2 WHITE ONION, JULIENNED
• 2 CUPS ROMAINE LETTUCE, CHOPPED

+23g FAT
YOGURT CAESAR DRESSING:
• 3/4 CUP NONFAT PLAIN GREEK YOGURT
• 1/2 CUP PARMESAN CHEESE, FRESHLY +60g PROTEIN
GRATED
• 3 TBSP EXTRA-VIRGIN OLIVE OIL
• 3 TBSP LEMON JUICE, FRESHLY SQUEEZED
• 1 1/2 TSP ANCHOVY PASTE OR 2 ANCHOVY
FILETS
• 1 1/2 TSP DIJON MUSTARD
• 2 GARLIC CLOVES
• 1-2 TSP WORCESTERSHIRE SAUCE
• SALT AND FRESHLY CRACKED BLACK
PEPPER, TO TASTE

BREADED CHICKEN:
• 9-12OZ CHICKEN BREAST
• 1 TBSP LIGHT MAYO
• 1/2-1 TSP LAWRY’S SEASONED SALT
• 1/4 CUP ITALIAN BREAD CRUMBS
• 1/4 CUP CORNFLAKES
• 1/4 TSP SMOKED PAPRIKA
106
LUNCH & DINNER CRISPY CHICKEN CAESAR SALAD W/ YOGURT DRESSING

• 1/4 TSP GARLIC POWDER

• 1/4 TSP ONION POWDER

ONIONS:
• 1/2 ONION, CHOPPED
• 1 TSP OLIVE OIL
• 1 TBSP SWERVE ZERO CAL BROWN
SUGAR ALTERNATIVE
• SUGAR, SALT, AND PEPPER TO TASTE

Instructions

1. Combine yogurt Caesar ingredients and blend with an immersion blender for 30
seconds on high until smooth and creamy. Taste and adjust seasoning.
2. Take chicken out of the fridge 30 mins prior to cooking and tenderize it to an
even thickness.
3. Coat chicken with light mayo and season with seasoned salt and any other
seasonings you like.
4. In a bowl, combine cornflakes, Italian bread crumbs, garlic powder, onion powder,
and smoked paprika.
5. Dredge chicken in the bread crumb mix and shake off excess.
6. Spray chicken with nonstick cooking spray—or brush lightly with avocado oil—
and air fry on a wire rack at 385° F for 8 mins then drop heat to 360° F and cook
for another 7-9 mins or until golden brown and internal temp reaches 165° F.
Alternatively, bake at 425° F on a wire rack or parchment paper for 30-35 minutes,
flipping halfway.
7. Saute onion on medium heat with olive oil, brown sugar, salt, and pepper for 15-20
mins, deglazing the pan with water every 2-4 mins until onions are caramelized.
8. Toss lettuce with 2-3 Tbsp dressing, cut chicken into strips and add on top of salad,
top your chicken with the sautéed onions.
9. Serve with a lemon wedge and enjoy!

107
LUNCH & DINNER BACK TO CONTENTS LIE
LIL GER
SIN
BIE

Quick & Easy Pickle

Chicken Salad
MACROS: 8C 7F 24P PER SERVING
CALORIES: 151 PER SERVING @lilli
eeatsa
ndtell
SERVINGS: 4 s
PREP: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 2 CUPS (300G) ROTISSERIE CHICKEN
+8g CARBS
BREAST OR OTHER COOKED CHICKEN
• 2 HARD-BOILED EGGS (75G), CHOPPED
• 1 1/2 CUP (150G) CELERY, CHOPPED
FINE +7g FAT
• 1 1/2 CUP (200G) DILL PICKLES,
CHOPPED +24g PROTEIN
• 1/2 CUP (60G) GREEN ONION, CHOPPED
• 1/4 CUP (60G) SWEET RELISH
• 2-3 TBSP (6G) DILL, CHOPPED
• 2 TBSP (30G) LOW-FAT MAYO
• 3 TBSP (45G) NONFAT GREEK YOGURT
• 1 TBSP (15G) RED WINE VINEGAR
• 1 TBSP (15G) MUSTARD
• SALT AND PEPPER TO TASTE

Instructions

1. Combine chicken, eggs, celery, pickles, onion, relish, and dill.

2. Make a quick dressing by whisking mayo, Greek yogurt,
3. vinegar, and mustard in a separate bowl. Mix dressing in
salad and add salt and pepper to taste.
4. Eat on rice cakes, corn thins, crackers, wrapped in lettuce or
on a sandwich!
108
Dessert

109
DESSERT BACK TO CONTENTS

New York
N
LVI
CA NG
K A

Cheesecake
MACROS: 16C 8F 11P PER SERVING
CALORIES: 180 PER SERVING @cookl
ikeimb
ook
SERVINGS: 8
PREP: 5 MINUTES
COOK: 1 HOUR 25 MINUTES
TOTAL TIME: 1 HOUR 30 MINUTES

Ingredients
• 100G REDUCED FAT CREAM CHEESE
+16g CARBS
• 2/3 CUP (170G) DANNON® LIGHT + FIT®
VANILLA GREEK YOGURT
• 2 SCOOPS (60G) VANILLA
PROTEIN POWDER
• 2 TBSP (46G) EGG WHITES +8g FAT
• 1 WHOLE EGG
• 1 TBSP (15ML) SUGAR-FREE SYRUP +11g PROTEIN
• 1 KEEBLER® OR SIMILAR PREMADE
• PIE CRUST
• STRAWBERRIES AND WHIPPED CREAM
(OPTIONAL)

Instructions
1. Preheat oven to 350° F.
2. In a blender, combine cream cheese, yogurt, protein powder, egg whites,
egg, and syrup.
3. Add filling to pie crust.
4. Bake for 25 minutes.
5. Remove from oven, allow to cool, and refrigerate for at least 1 hour.
6. Top with strawberries and whipped cream (optional) and enjoy!

Notes
Cover leftovers with plastic wrap to avoid chewy texture and dryness.
110
DESSERT BACK TO CONTENTS

Birthday Cake LE
K Y TH
SM
I

Cheesecake
MACROS: 19C 5F 13P PER SLICE
CALORIES: 172 PER SLICE @tasty
sh
SERVINGS: 4 SLICES @tasty reds
shredz
PREP: 5 MINUTES
COOK: 23 MINUTES
ADDITIONAL: 2 HOURS
TOTAL TIME: 2 HOURS 28 MINUTES

Ingredients
• 100G 1/3 FAT CREAM CHEESE
+19g CARBS
• 300G PLAIN GREEK NONFAT YOGURT
• 1 MEDIUM EGG
• 50G ZERO CAL SWEETENER
• 25ML ALMOND MILK
• 1 HEAPING SCOOP GNC TOTAL LEAN SHAKE +5g FAT
FRENCH VANILLA
• 1 TBSP PURE VANILLA EXTRACT +13g PROTEIN
• 1 TBSP RAINBOW SPRINKLES
• 2 SCOOPS MEAL BOOSTERS UNFLAVORED
PROTEIN POWDER (OPTIONAL)

FROSTING:
• 40G LANKATO ZERO CAL
POWDERED SUGAR SWEETENER
• 15ML ALMOND MILK

111
DESSERT BIRTHDAY CAKE CHEESECAKE

Instructions

1. Preheat oven to 350° F.

2. In a blender, combine cream cheese, yogurt, egg, vanilla protein powder, vanilla
extract, sweetener and almond milk. Blend until smooth.
3. Pour contents into a sprayed 6-inch springform pan or similar. Make sure all of the
contents settle evenly.
4. Bake for 20-23 minutes. Remove from the oven and let cool for 15 minutes before
placing in the fridge for 1-2 hours.
5. To make frosting, combine powdered sugar sweetener with almond milk. Stir until
you reach desired consistency.
6. Add frosting to chilled cake.
7. Cut into four slices and enjoy.

112
DESSERT BACK TO CONTENTS
CH
ZA ELEAU

Personal Oreo RO
CH

Protein Cake
MACROS: 30C 3.5F 35P PER CAKE (W/ FROSTING + EXTRA
OREO PIECES) @thefl
exi
CALORIES: 291 PER CAKE (W/ FROSTING + EXTRA OREO PIECES) lifest bledieting
yle
SERVINGS: 2 CAKES
PREP: 10 MINUTES
COOK: 25-30 MINUTES
TOTAL TIME: 35-40 MINUTES

Ingredients
• 25G VANILLA WHEY/CASEIN BLEND
+30g CARBS
PROTEIN POWDER (USE ‘FDL’ FOR 15%
OFF FLEX BRANDS)
• 25G SELF-RISING FLOUR
• 12G COOKIES & CREAM PROTEIN COOKIE +3.5g FAT
BUTTER POWDER
+35g PROTEIN
• 10G BLACK COCOA POWDER
• 5G ZERO CAL SWEETENER
• 135G PLAIN NONFAT GREEK YOGURT
• 135G EGG WHITES
• 50G UNSWEETENED APPLESAUCE

FROSTING:
• 113G PLAIN NONFAT GREEK YOGURT
• 4G SUGAR-FREE/FAT-FREE WHITE
CHOCOLATE PUDDING MIX
• 2G ZERO CAL SWEETENER
• 1.5 OREO THINS

TOPPINGS:
• 2 OREO THINS

113
DESSERT PERSONAL OREO PROTEIN CAKE

Instructions

1. Preheat oven to 350° F. Add dry cake ingredients (except sprinkles) to a bowl.
Mix to avoid clumping. Add wet ingredients and mix until combined. Add sprinkles
and mix.
2. Grease two 10oz ramekins with non-stick cooking spray and add half of the batter
to each. Bake for 25-30 minutes or until you see cracks in the tops. Let cool.
3. While the cake is baking, make the frosting. Add ingredients into a bowl and mix
into a thick frosting-like consistency. Add crushed Oreo Thins and chill in the fridge.
4. Once the cakes have cooled, frost the top of each cake. Add more Oreos on top
and enjoy!

114
DESSERT BACK TO CONTENTS
CH
ZA ELEAU

Protein Berry RO
CH

Crumble
MACROS: 36C 5F 29P PER CRUMBLE
CALORIES: 300 PER CRUMBLE @thefl
exi
lifest bledieting
SERVINGS: 1 CRUMBLE yle

PREP: 5 MINUTES
COOK: 8 MINUTES
TOTAL TIME: 13 MINUTES

Ingredients
• 200G FROZEN BERRIES
+36g CARBS
• 30G VEGAN PROTEIN POWDER (USE ‘FDL’
FOR 15% OFF FLEX BRANDS)
• 20G OLD FASHIONED OATS
• 3G ZERO CAL SWEETENER
• DASH OF SALT +5g FAT
• 42G UNSWEETENED VANILLA ALMOND MILK
+29g PROTEIN

Instructions

1. Add berries to an air fryer-safe pan and air fry at 400° F for 5 minutes.
2. While those are air frying, mix vegan protein powder, oats, sweetener, and salt in
a bowl to avoid clumping. Then add almond milk and mix to a crumble-like
consistency, using your hands if necessary.
3. Once the berries are done, add crumbles on top and spray with non-stick
butter spray.
4. Place the pan back in the air fryer for 3 more minutes and then enjoy!

115
DESSERT BACK TO CONTENTS

Chocolate Chip
N
LVI
CA NG
K A

Cookies
MACROS: 6C 6F 8P PER COOKIE
CALORIES: 110 PER COOKIE @cookl
ikeimb
ook
SERVINGS: 6 COOKIES
PREP: 10 MINUTES
COOK: 9-10 MINUTES
TOTAL TIME: 19-20 MINUTES

Ingredients
• 3 TBSP ZERO CALORIE BROWN SUGAR
+6g CARBS
• 1 TBSP (14G) ALMOND FLOUR
• 1 TBSP (14G) COCONUT FLOUR
• 1/2 TBSP BAKING POWDER
• 1/2 TBSP (20G) OATS +6g FAT
• 1 SCOOP (30G) CASEIN PROTEIN
POWDER
• 1/4 TSP BAKING SODA +8g PROTEIN
• SALT
• 1OZ (28G) COCONUT OIL (SOLID)
• 1 EGG
• 2 TBSP (30G) MINI CHOCOLATE CHIPS

Instructions
1. Preheat oven to 350° F.
2. In a mixing bowl, combine brown sugar, almond flour, coconut flour, baking
powder, oats, casein protein powder, baking soda, and salt.
3. Add egg and stir until combined. Then add mini chocolate chips and stir in evenly.
4. Dough should be a “crumbly” texture. Form dough into six balls.
5. Flatten them out by squeezing between your palms.
6. Place cookie dough on a baking sheet with parchment paper.
7. Bake for 9-10 minutes.
8. Remove from the oven and allow to cool for 20 minutes, then enjoy!

Notes
DO NOT use any other protein powder besides casein powder.
You will not get the same texture. 116
DESSERT BACK TO CONTENTS

Protein Snicker- RO
S E
TT
MA MAN
N

doodle Cookies
MACROS: 1C 4F 4P PER COOKIE
CALORIES: 56 PER COOKIE
@cheat
SERVINGS: 8 COOKIES daydes
ign
PREP: 5 MINUTES
COOK: 7 MINUTES
ADDITIONAL: 30 MINUTES
TOTAL TIME: 42 MINUTES

Ingredients
• 1 SCOOP (31G) PESCIENCE SNICKER-
+1g CARBS
DOODLE OR VANILLA PROTEIN POWDER
OR COMPARABLE WHEY/CASEIN
+4g FAT
PROTEIN POWDER
• 42G COUNTRY CROCK ORIGINAL OR ANY
LIGHT BUTTER
• 28G ALMOND FLOUR
• 30G BROWN SUGAR SUBSTITUTE +4g PROTEIN
• 1/4 TSP CINNAMON
• 1/2 TSP CREAM OF TARTAR
• 1/2 TSP BAKING SODA
• 1 TSP VANILLA EXTRACT

CINNAMON SUGAR COATING:

• 25G GRANULAR SUGAR SUBSTITUTE
• 1/2 TSP CINNAMON

117
DESSERT PROTEIN SNICKERDOODLE COOKIES

Instructions

1. In a large bowl, mix together butter, vanilla extract, and brown sugar substitute.
2. Add almond flour, cinnamon, cream of tartar, and baking soda, then mix until it
creates a thick paste.
3. Mix protein powder in last. Since protein powder is very absorbent, it will all come
together and form cookie dough once it is added.
4. Add cookie dough to the fridge to chill for 30 minutes.
5. Preheat oven to 350° F.
6. Break the chilled snickerdoodle cookie dough into 8 equal-sized pieces and roll
each into a ball.
7. In a small bowl, combine the cinnamon and sugar to make the coating. Roll each
cookie dough ball in the coating, then place on a parchment paper-lined
baking sheet.
8. Using your hands or the back of a spoon, slightly press down the center of each
cookie to prevent them from puffing up.
9. Bake for 7-8 minutes, cool, and enjoy.

118
DESSERT BACK TO CONTENTS

Giant Protein RO
S E
TT
MA MAN
N

Cookie
MACROS: 35C 22F 30P PER COOKIE
CALORIES: 458 PER COOKIE
@cheat
SERVINGS: 1 COOKIE daydes
ign
PREP: 12 MINUTES
COOK: 10 MINUTES
ADDITIONAL: 2 HOURS
TOTAL TIME: 2 HOURS 22 MINUTES

Ingredients
• 31G PESCIENCE VANILLA PROTEIN
+35g CARBS
POWDER (CODE “MATT” TO SAVE 15%)
• 28G OAT FLOUR
• 5G COCONUT FLOUR
• 5G ALMOND FLOUR
+22g FAT
• 1/4 TSP BAKING SODA
• 30G BROWN SUGAR SUBSTITUTE OR
REGULAR BROWN SUGAR +30g PROTEIN
• 2 TBSP (28G) COUNTRY CROCK
ORIGINAL OR ANY LIGHT BUTTER
• 1 TSP VANILLA EXTRACT
• 1 TBSP (20G) CANNED PURE
PUMPKIN PUREE
• PINCH OF SALT
• 15G LILY’S SEMI-SWEET BAKING CHIPS
OR ANY CHOCOLATE CHIPS

119
DESSERT GIANT PROTEIN COOKIE

Instructions

1. In a large bowl, mix together the butter, canned pumpkin, vanilla extract, and brown
sugar. Add all of the dry ingredients except for the protein powder and mix together
into a wet batter.
2. Mix in the protein powder until it forms a dough ball (protein powder is very
absorbent, so it will thicken into a dough). Fold in your chocolate chips and then
refrigerate for one hour. Chilling the dough will prevent it from spreading too thin.
3. After one hour, preheat oven to 325° F.
4. Form cookie dough into a ball. Add to a parchment paper-lined cookie sheet and
bake for 12 minutes.
5. Remove from the oven, and let the cookie sit for 1 hour before eating. The cookie
continues to bake inside once it is removed from the oven and will firm up.

Notes
These cookies are safe to eat raw, so it’s okay for the inside to be on the soft side.

120
DESSERT BACK TO CONTENTS

Brookie LE
K Y TH
SM
I

Monster
MACROS: 28C 6F 16P PER BROOKIE
CALORIES: 202 PER BROOKIE @tasty
sh
@tasty reds
SERVINGS: 4 BROOKIES shredz

PREP: 10 MINUTES
COOK: 30 MINUTES
TOTAL TIME: 40 MINUTES

Ingredients
BROWNIE BATTER:
+28g CARBS
• 1/2 MEDIUM BANANA
• 35G PB FIT PEANUT BUTTER POWDER
• 30ML UNSWEETENED VANILLA ALMOND MILK
• 10G UNSWEETENED BAKING COCOA
+6g FAT
POWDER
• 1/2 SCOOP SIX STAR PRO NUTRITION -
TRIPLE CHOCOLATE WHEY PROTEIN POWDER +16g PROTEIN
• 20G SWERVE BROWN SUGAR
REPLACEMENT
• 1 LARGE EGG

COOKIE BATTER:
• 1/2 MEDIUM BANANA
• 2 TBSP COCONUT FLOUR
• 35G PB FIT PEANUT BUTTER POWDER
• 1/2 SCOOP WHEY PROTEIN SHAKE
VANILLA
• 1 LARGE EGG
• 1 TBSP VANILLA EXTRACT
• 20G SWERVE BROWN SUGAR
REPLACEMENT

• 30 PIECES SEMI-SWEET CHOCOLATE CHIPS

• PINCH OF SALT
121
DESSERT BROOKIE MONSTER

Instructions

Set air fryer to 400° F.

Brownie Batter:
1. In a mixing bowl mash banana with a fork.
2. In a separate bowl add 35g of PB Fit Powder and mix with water or almond milk to
desired consistency.
3. Combine your mixed PB Fit Powder with banana in mixing bowl.
4. Add baking cocoa, chocolate protein powder, almond milk, brown sugar replace-
ment, egg, and whisk all ingredients together.
5. Set to the side.

Cookie Batter:
1. In a mixing bowl mash banana with a fork. Add coconut flour and vanilla protein
powder and mix.
2. In a separate bowl add 35g of PB Fit Powder and mix with water or almond milk to
desired consistency.
3. Combine mixed PB Fit Powder with the banana mix in mixing bowl.
4. Add egg, vanilla extract, brown sugar replacement and mix together.

Combine:
1. In a baking pan, pour both batters into a mixing bowl at the same time. Use a knife
to swirl, but don’t mix together.
2. Add 30 pieces semi-sweet chocolate chips, and a pinch of salt.
3. Place in the air fryer for 30 minutes.

122
DESSERT BACK TO CONTENTS

Oatmeal RO
S E
TT
MA MAN
N

Cream Pie
MACROS: 12C 7F 9P PER CREAM PIE
CALORIES: 147 PER CREAM PIE
@cheat
SERVINGS: 5 CREAM PIES daydes
ign
PREP: 10 MINUTES
COOK: 6 MINUTES
ADDITIONAL: 1 HOUR
TOTAL TIME: 1 HOUR 16 MINUTES

Ingredients
COOKIE:
+12g CARBS
• 1/4 CUP (32G) OAT FLOUR
• ~1/4 CUP (15G) OATS
• 1 SCOOP (32G) VANILLA WHEY/CASEIN
BLEND PROTEIN POWDER (CODE
+7g FAT
“MATT” SAVES 15%)
• 1/4 TSP BAKING SODA
• 1/4 TSP CINNAMON +9g PROTEIN
• 1/4 TSP COCOA POWDER
• 30G BROWN SUGAR SUBSTITUTE OR
REGULAR BROWN SUGAR
• 1 TSP MOLASSES
• 56G COUNTRY CROCK ORIGINAL OR ANY
LIGHT BUTTER

CREAM FILLING:
• 3 TBSP (36G) WHIPPED
VANILLA FROSTING
• 1/2 SCOOP (15G) VANILLA WHEY/CASEIN
BLEND PROTEIN POWDER (CODE “MATT”
SAVES ON PESCIENCE)
• SPLASH OF MILK

123
DESSERT OATMEAL CREAM PIE

Instructions

1. Preheat oven to 350° F.

2. In a large bowl, mix together all dry ingredients for the oatmeal cookies.
3. Add the molasses and butter, then mix with a silicone spatula until it comes together
to form cookie dough.
4. Line a baking sheet with parchment paper. Divide and roll the cookie dough into 10
small cookie dough balls. Space them out on your baking sheet.
5. Bake for 6 minutes.
6. When you remove the cookies from the oven, they will seem cakey. Carefully use
your fingers or a spatula to press the cookies into flat discs and create that cracked
effect.
7. Let the cookies cool for one hour to firm up. They will stay very soft (like a real oat-
meal cream pie), but the inside should firm up completely.
8. Make the cream filling by adding the vanilla frosting to a bowl, then adding the
protein powder. Add a very small splash of milk just to help incorporate everything,
and mix it up until smooth.
9. Flip 5 of the oatmeal cookies upside down and add some cream filling on top.
Place the other 5 cookies on top to make sandwiches, and enjoy!

124
DESSERT BACK TO CONTENTS

Brownie Baked BIE

LIE
LIL GER
SN
I

Squash Oats
MACROS: 19C 3F 12P PER PIECE
CALORIES: 151 PER PIECE @lilli
eeatsa
ndtell
SERVINGS: 8 PIECES s
PREP: 45 MINUTES
COOK: 35-40 MINUTES
TOTAL TIME: 80-85 MINUTES

Ingredients
• 2 YELLOW SUMMER SQUASH (520G)
+19g CARBS
OR ZUCCHINI
• 1 CUP (240G) LIQUID EGG WHITES
• 1 1/3 CUP (120G) OLD FASHIONED OATS
• 1/4 CUP (60G) CALIFIA FARMS ALMOND
+3g FAT
MILK CREAMER OR YOUR FAVORITE MILK
• 2 SCOOPS (64G) CHOCOLATE PROTEIN
POWDER +12g PROTEIN
• 1 TBSP (15G) LIQUID VANILLA
STEVIA OR MONK FRUIT
• 1/4 CUP (20G) JET BLACK COCOA
POWDER
• 2 TSP VANILLA
• 2 TSP BAKING POWDER
• 2 TBSP (28G) MINI CHOCOLATE CHIPS

125
DESSERT BROWNIE BAKED SQUASH OATS

Instructions

1. Preheat oven to 350° F.

2. Wash and dry squash and grate finely OR use food processor to blend smooth if
you prefer no chunks.
3. In a large bowl, combine squash (no need to drain), liquid egg whites, oats, cream-
er, protein powder, stevia, cocoa powder, vanilla, and baking powder. Mix well and
pour into a greased 9x9 pan. Sprinkle the top with 2 Tbsp mini chocolate chips and
bake for 35-40 minutes or until set.
4. Let cool before cutting into 8 pieces.
5. Chill, then enjoy!

Notes
I love these served in a bowl with cashew milk, Reddi Whip, chopped strawberries, and
a few more mini chocolate chips!
You can also serve with Reddi Whip, a drizzle of natural peanut butter, and a pinch of
flake salt.
They’re also delicious with yogurt and fruit to make a perfect breakfast or snack.

126
DESSERT BACK TO CONTENTS
CH
ZA ELEAU

Personal Protein RO
CH

Birthday Cake
MACROS: 32C 4.5F 31P PER CAKE (W/ FROSTING)
CALORIES: 292 PER CAKE (W/ FROSTING) @thefl
exi
lifest bledieting
SERVINGS: 2 CAKES yle

PREP: 10 MINUTES
COOK: 25-30 MINUTES
TOTAL TIME: 35-40 MINUTES

Ingredients
• 25G VANILLA WHEY/CASEIN BLEND
+32g CARBS
PROTEIN POWDER (USE ‘FDL’ FOR 15%
OFF FLEX BRANDS)
• 25G SELF-RISING FLOUR
• 12G BIRTHDAY CAKE BATTER PROTEIN
COOKIE BUTTER POWDER +4.5g FAT
• 10G COCONUT FLOUR
• 5G ZERO CAL SWEETENER +31g PROTEIN
• 135G PLAIN NONFAT GREEK YOGURT
• 135G EGG WHITES
• 50G UNSWEETENED APPLESAUCE
• 15G SPRINKLES

FROSTING:
• 113G PLAIN NONFAT GREEK YOGURT
• 5G SUGAR-FREE/FAT-FREE WHITE
CHOCOLATE PUDDING MIX
• 2G ZERO CAL SWEETENER

TOPPINGS:
• 15G SPRINKLES

127
DESSERT PERSONAL PROTEIN BIRTHDAY CAKE

Instructions

1. Preheat oven to 350° F. Add all dry cake ingredients (except sprinkles) to a bowl.
Mix to avoid clumping. Add wet ingredients and mix until combined. Add sprinkles
and mix.
2. Grease two 10oz ramekins with non-stick cooking spray and add half the batter to
each. Bake for 25-30 minutes or until you see cracks in the tops. Let cool.
3. While the cake is baking, make the frosting. Mix frosting ingredients until it reaches
a thick frosting-like consistency. Chill in the fridge.
4. Once the cake has cooled, add frosting and sprinkles on top of each cake
and enjoy!

128
DESSERT BACK TO CONTENTS

S’mores
N
LVI
CA NG
K A

Banana Bread
MACROS: 5C 11F 6P PER SERVING
CALORIES: 143 PER SERVING @cookl
ikeimb
ook
SERVINGS: 10
PREP: 5 MINUTES
COOK: 23-25 MINUTES
TOTAL TIME: 28-30 MINUTES

Ingredients
• 2 BANANAS
+5g CARBS
• 1/2 CUP (55G) FLOUR
• 100ML ALMOND MILK
• 2 SCOOPS (60G) VANILLA +11g FAT
PROTEIN POWDER
• 1OZ (30G) MINI MARSHMALLOWS
• 1OZ (30G) CHOCOLATE CHIPS
• 35G ZERO CALORIE SWEETENER +6g PROTEIN
• 1 TSP CINNAMON
• 1 TSP (4G) BAKING POWDER
• 1 TSP VANILLA EXTRACT

Instructions
1. Preheat oven to 350° F.
2. In a medium bowl, mash bananas, then mix in flour,
almond milk, protein powder, marshmallows, chocolate chips,
sweetener, cinnamon, baking powder, and vanilla extract.
3. Pour batter into a loaf pan.
4. Bake for 23-25 minutes. Cool and enjoy!

129
DESSERT BACK TO CONTENTS

Protein D
BRA LOW
BRO
M

Donuts
MACROS: 23C 1F 16P PER DONUT
CALORIES: 165 PER DONUT @bbrom
low
SERVINGS: 4 DONUTS
PREP: 10 MINUTES
COOK: 12-15 MINUTES
TOTAL TIME: 22-25 MINUTES

Ingredients
• 1 SCOOP PESCIENCE SNICKERDOODLE
+23g CARBS
PROTEIN POWDER (DISCOUNT
CODE ‘BRAD’)
• 100G FLOUR
• 170G FAT-FREE VANILLA GREEK
YOGURT +1g FAT

TOPPING: +16g PROTEIN

• 1/2 SCOOP PESCIENCE SNICKERDOODLE
PROTEIN POWDER
• 5G SWERVE BROWN SUGAR
• CINNAMON

Instructions
1. Preheat oven to 350° F.
2. Mix protein powder, flour, and yogurt.
3. Form 4 donuts and place on baking tray or into donut pan.
4. Bake for 12-15 minutes.
5. For the topping, mix protein powder, Swerve brown sugar, and
cinnamon to your liking. Stir in water to get the right texture.
6. Drizzle topping over donuts.

130
DESSERT BACK TO CONTENTS

Healthy No-Churn RO
S E
TT
MA MAN
N

Soft Serve Ice Cream

MACROS: 36C 0F 24P PER BATCH (ORIGINAL)
CALORIES: 240 PER BATCH (ORIGINAL) @cheat
daydes
ign
SERVINGS: 1 BATCH
PREP: 5 MINUTES
ADDITIONAL: 12 HOURS
TOTAL TIME: 12 HOURS 5 MINUTES

Ingredients
ORIGINAL:
+36g CARBS
• 12OZ (1 SMALL CAN) FAT-FREE
EVAPORATED MILK
• 50G POWDERED SUGAR SUBSTITUTE
• 2 TSP VANILLA EXTRACT
• 1 PINCH SALT +0g FAT
• 1 TBSP MILK OF YOUR CHOICE
+24g PROTEIN
DAIRY FREE:
• 13.5OZ (1 SMALL CAN) LIGHT
COCONUT MILK
• 50G POWDERED SUGAR SUBSTITUTE
• 2 TSP VANILLA EXTRACT
• 1 PINCH OF SALT
• 2 TBSP MILK OF YOUR CHOICE

131
DESSERT HEALTHY NO-CHURN SOFT SERVE ICE CREAM

Instructions

1. In a bowl, whisk together all ingredients, minus the extra tablespoon(s) of milk.
2. Pour mixture into a large sealable freezer bag, and remove all air. Using this method
makes it easy to break the frozen mixture up and add it to the food processor, but
you can also use an ice cube tray.
3. Lay the bag flat in the freezer (if the bag is standing upright, it will all freeze into a
block at the bottom of the bag), and let it fully freeze (at least 8-10 hours, or
overnight).
4. Once frozen, break the frozen mixture up, and add the pieces into the food
processor or blender.
5. Blend on high for about 30 seconds, until everything blends into a mixture that looks
like pebbles (see photos on food blog).
6. Add milk, and use a silicone spatula to scrape the edges as necessary.
7. Run the food processor on high for another minute or two, until a fluffy ice
cream forms.
8. Enjoy as is, or throw some toppings on and dig in!

132
DESSERT BACK TO CONTENTS

Strawberry Banana
Protein Soft-Serve H
ZAC LEAU
CH E
RO
MACROS: 27C 3F 22P PER 1/2 BOWL
CALORIES: 223 PER 1/2 BOWL @thefl
exi
lifest bledieting
SERVINGS: 1 BOWL yle

PREP: 3 MINUTES
ADDITIONAL: 30 MINUTES
TOTAL TIME: 33 MINUTES

Ingredients
• 150G FROZEN BANANAS
+27g CARBS
• 150G FROZEN STRAWBERRIES
• 150ML UNSWEETENED VANILLA
ALMOND MILK
• 40G VANILLA WHEY/CASEIN BLEND
PROTEIN POWDER (USE ‘FDL’ FOR 15% +3g FAT
OFF FLEX BRANDS)
• 20G BIRTHDAY CAKE BATTER PROTEIN +22g PROTEIN
COOKIE BUTTER POWDER
• 4G ZERO CAL SWEETENER

Instructions

1. Add bananas, strawberries, and almond milk into a food processor. Cover and
blend until smooth.
2. Add remaining ingredients into the food processor and blend on low until smooth.
3. Place in the freezer for at least 30 minutes to let it cool down and thicken up into a
thick soft-serve texture.
4. Once ready to serve, add toppings and enjoy!

Notes
You can sub the whey/casein blend protein for a vegan protein as well!

133
DESSERT BACK TO CONTENTS

Rhymes w/ LE
K Y TH
SM
I

Scoreo Shake
MACROS: 50C 5F 32P PER GLASS
CALORIES: 293 PER GLASS @tasty
sh
@tasty reds
SERVINGS: 1 GLASS shredz

PREP: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 1 1/2 CUPS OF ICE
+50g CARBS
• 1 SCOOP LEGION WHEY PROTEIN OR
VANILLA BASED PROTEIN FLAVOR
OF CHOICE
• 100G NONFAT GREEK YOGURT
• 20G SWERVE BROWN SUGAR
REPLACEMENT +5g FAT
• 1⁄2 TSP XANTHAN GUM
+32g PROTEIN
• 1 TBSP COCOA POWDER
• 5 TBSP FAT-FREE WHIPPED CREAM
• 2 TBSP OREO COOKIE PIECES
• 10G STEVIA
• ALMOND MILK

Instructions

1. Blend ice in blender.

2. Add Greek yogurt, brown sugar replacement, xanthan gum, protein powder, and
blend together. Add almond milk as needed for consistency like soft serve
ice cream.
3. Pour into glass, add whipped cream and Oreo pieces.
4. Combine cocoa powder, stevia and almond milk. Whisk for desired consistency.
Pour over top of shake.

134
DESSERT BACK TO CONTENTS

Chocolate PB LE
K Y TH
SM
I

Banana Shake
MACROS: 43C 6F 42P PER GLASS
CALORIES: 386 PER GLASS @tasty
sh
@tasty reds
SERVINGS: 1 GLASS shredz

PREP: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 1 CUP UNSWEETENED VANILLA
+43 CARBS
ALMOND MILK
• 1 SCOOP (40G) CHOCOLATE PROTEIN
POWDER
• 1 LARGE BANANA
• 1 SCOOP PB FIT PEANUT BUTTER +6g FAT
POWDER
• 1/3 CUP NONFAT PLAIN GREEK YOGURT +42g PROTEIN

Instructions

1. Add ice, almond milk, chocolate protein powder, banana, peanut butter powder,
and Greek yogurt into a blender.
2. Blend until smooth!

Notes
If you need the extra protein and have room in your calories, add an extra
scoop of your favorite chocolate protein powder.

135
DESSERT BACK TO CONTENTS
NA
ILA STEIN
H L

High Protein Low

MU

Calorie Banana Pudding

MACROS: 9C 4F 23P PER SERVING
CALORIES: 164 PER SERVING @nutri
tionba
be
SERVINGS: 1
PREP TIME: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 1 SCOOP VANILLA PROTEIN POWDER
+9g CARBS
• 1/2 TSP BANANA EXTRACT
• 2OZ WARM WATER
• 2 TSP CREAMER
+4g FAT

+23g PROTEIN

Instructions

1. Mix vanilla protein powder, banana extract, warm water,

and creamer until creamy.
2. Top with your choice of toppings.

136
DESSERT BACK TO CONTENTS

Peanut Butter MU
H
NA
ILA STEIN
L

& Jelly Whip

MACROS: 21C 3F 30P PER SERVING
CALORIES: 228 PER SERVING @nutri
tionba
be
SERVINGS: 1
PREP: 10 MINUTES
TOTAL TIME: 10 MINUTES

Ingredients
• 1 CUP REDUCED FAT PLAIN GREEK
+21g CARBS
YOGURT
• 2 TBSP PEANUT BUTTER POWDER
• 1 TSP PURE VANILLA EXTRACT
• LIQUID STEVIA, TO TASTE +3g FAT
(OPTIONAL)
+30g PROTEIN
• GROUND CINNAMON, TO TASTE
(OPTIONAL)
• 1/4 CUP FRESH OR FROZEN RED GRAPES,
CUT IN HALF

Instructions

1. Combine yogurt, peanut butter powder, vanilla extract,

Stevia (if desired) and cinnamon (if desired) in a serving
bowl; mix well.
2. Top the yogurt mixture with grapes.
3. Serve immediately, or store refrigerated in an air-tight con-
tainer for up to 1 day.

137
DESSERT BACK TO CONTENTS
CH
ZA ELEAU

Oreo Protein RO
CH

Whips
MACROS: 9C 0.5F 3P PER WHIP (W/O TOPPINGS)
CALORIES: 52 PER WHIP (W/O TOPPINGS) @thefl
exi
lifest bledieting
SERVINGS: 10 WHIPS yle

PREP: 5 MINUTES
ADDITIONAL: 2 HOURS
TOTAL TIME: 2 HOURS 5 MINUTES

Ingredients
• 1 CONTAINER FAT-FREE WHIPPED TOPPING
+9g CARBS
• 30G VANILLA WHEY/CASEIN BLEND
PROTEIN POWDER (USE ‘FDL’ FOR 15%
OFF FLEX BRANDS)
• 12G COOKIES & CREAM PROTEIN COOKIE
BUTTER POWDER
• 12G BLACK COCOA POWDER
+0.5g FAT
• 5G ZERO CAL SWEETENER
+3g PROTEIN
ADDITIONAL TOPPINGS:
• 2 CRUSHED OREO THINS

Instructions
1. Add protein powder, cookie butter powder, black cocoa and sweetener to a bowl
and mix to avoid clumping. Then slowly add cold water and mix into a runny icing
consistency.
2. Fold in whipped topping just until combined, like a mousse.
3. Add to silicone muffin molds and place in the freezer for at least 2 hours. Then
enjoy!

Notes
If you don’t have any cookie butter powder, you can sub with a chocolate protein pow-
der but it won’t have that Oreo flavor. This is especially true if you don’t have any black
cocoa powder. Highly recommend getting some black cocoa powder off Amazon to
use in recipes for that rich Oreo flavor! 138
DESSERT BACK TO CONTENTS

High Protein Berry BIE

LIE
LIL GER
SN
I

Smoothie Bowl
MACROS: 36C 12F 29P PER SERVING
CALORIES: 368 PER SERVING @lilli
eeatsa
ndtell
SERVINGS: 1 s
PREP: 5 MINUTES
TOTAL: 5 MINUTES

Ingredients
• 1 CUP (125G) ICE
+36g CARBS
• 1/2 CUP (125G) CASHEW MILK
• 1 SCOOP (30G) PROTEIN POWDER
• 1/3 CUP (50G) FROZEN GRATED
ZUCCHINI
• 1/3 CUP (50G) FROZEN MIXED BERRIES +12g FAT
• 1/8 -1/4 TSP KOSHER SALT
• 1/8 TSP XANTHAN GUM OR 40G FROZEN +29g PROTEIN
BANANAS (OPTIONAL FOR THICKENING)

TOPPINGS:
• 1/4 CUP (30G) STRAWBERRIES, CHOPPED
• 1/4 CUP (30G) MANGO, CHOPPED
• 1/4 CUP (30G) BLUEBERRIES
• 1/4 CUP (30G) BANANAS, SLICED
• 1 TBSP (15G) PEANUT BUTTER,
DRIZZLED
• 1 TSP (5G) TOASTED ALMONDS
• 1 TSP (2G) CHIA SEEDS
• PINCH OF FLAKE SALT

Instructions
1. Add all smoothie ingredients in your blender and blend until smooth.
You might need to use a tamper or scrape the sides occasionally.
2. Top with your favorite toppings! 139
DESSERT BACK TO CONTENTS

Protein Cookie MO
R
IM
USHEL
TTA IN
LAANSM
N TEA

Butter Spread
MACROS: 9C 3F 6P PER SERVING
CALORIES: 87 PER SERVING @c
nhue
tart
i ta
d iy
odne
bsabg
i en
SERVINGS: 5 (2 TBSP EACH)
PREP: 2 MINUTES
ADDITIONAL: 1 HOUR
TOTAL TIME: 1 HOUR 2 MINUTES

Ingredients
• 8 BISCOFF COOKIES (60G) OR
+9g CARBS
SIMILAR
• 1 SCOOP (31G) PESCIENCE SNICKER-
DOODLE OR VANILLA PROTEIN POWDER
• 1/4 CUP MILK OF CHOICE
+3g FAT

+6g PROTEIN

Instructions

1. Add the Biscoff cookies to a high-speed blender or food

processor, and blend for about 30 seconds into a fine
crumb.
2. Add the protein powder and blend for a few seconds.
Scrape down the sides, then pour in ¼ cup of milk.
3. Blend until everything comes together and it smooths out
(about 1 more minute).
4. Add the cookie butter to a small container and place in the
fridge for at least one hour, or overnight.

140
DESSERT BACK TO CONTENTS
CH
ZA ELEAU

Triple RO
CH

Berry Jam
MACROS: 1C 0F 0.25P PER TBSP
CALORIES: 5 PER TBSP @thefl
exi
lifest bledieting
SERVINGS: 54 TBSP yle

PREP: 5 MINUTES
COOK: 10 MINUTES
ADDITIONAL: 8 HOURS
TOTAL TIME: 8 HOURS 15 MINUTES

Ingredients
• 6OZ FRESH STRAWBERRIES +1g CARBS
• 5OZ FRESH BLUEBERRIES
• 5OZ FRESH RASPBERRIES
• 112ML WATER
• 28ML LEMON JUICE
• 6G GELATIN
• 6G ZERO CAL SWEETENER
+0g FAT

+0.25g PROTEIN
Instructions

1. Puree all berries in a food processor.

2. Mix lemon juice and gelatin in a bowl and place aside to set.
3. Add berry puree to a saucepan along with 112ml of water. Cook over medium-high
heat until it reaches a rolling boil, stirring constantly.
4. Turn off the burner, remove the jam from the heat, and mix the gelatin mixture in.
5. Add jam to mason jars and chill in the fridge overnight or at least for a few hours.
Then enjoy!

141
Snacks
& Apps

142
SNACKS & APPS BACK TO CONTENTS

Garlic Parmesan RIM

K A AD
S A

Wings
MACROS: 2C 43F 47P PER SERVING
CALORIES: 583 PER SERVING @ice.k
arimco
oks
SERVINGS: 2
PREP: 5 MINUTES
COOK: 20-22 MINUTES
TOTAL TIME: 25-27 MINUTES

Ingredients
WINGS:
+2g CARBS
• 1 LB CHICKEN WINGS
• 1/4 TSP BAKING POWDER +43g FAT
• SALT TO TASTE
• 1/4 TSP PEPPER
• 1/4 TSP GARLIC POWDER
• 1/4 TSP ONION POWDER +47g PROTEIN

SAUCE:
• 1/3 CUP LIGHT MAYO
• 1/4 CUP PARMESAN, GRATED
• 1 TSP GARLIC POWDER
• SALT TO TASTE
• 1/4 TSP BLACK PEPPER
• 2 TSP DRIED THYME
• 2 TSP DRIED OREGANO
• 1 TSP CHILI FLAKES (OPTIONAL)
• 1-3 TBSP WATER (OPTIONAL IF
NEEDED TO THIN SAUCE)
• 1 TBSP FRESH PARSLEY, CHOPPED
(OPTIONAL GARNISH)

143
SNACKS & APPS GARLIC PARMESAN WINGS

Instructions

1. Preheat oven to 425° F. If using air fryer, preheat to 400° F.

2. Place wings in a bowl; using a paper towel, pat dry and season with salt, pepper,
garlic powder, onion powder, and baking powder. With your hands, massage in
the seasonings.
3. Spray wings with nonstick cooking oil and air fry for 20-22 minutes, flipping
halfway or until exterior is golden brown and crispy. Alternatively, line a baking
sheet with parchment paper and bake for 35-40 minutes, skin-side up.
4. Make sauce by combining all sauce ingredients in a bowl.
5. When the wings are done, place in a large bowl and toss with as much sauce as
you like (add 1 Tbsp at a time) until well coated.
6. Serve with low cal yogurt ranch, garnish with parsley (optional), and enjoy!

144
SNACKS & APPS BACK TO CONTENTS

Hot Honey Lemon

LLE
NIE
DA IMA
L

Pepper Wings
MACROS: 4C 6F 7P PER WING
CALORIES: 98 PER WING @ohsna
pmacro
s
SERVINGS: 20 WINGS
PREP: 15 MINUTES
COOK: 5-8 MINUTES
TOTAL TIME: 20-23 MINUTES

Ingredients
• 1 LB CHICKEN DRUMETTES
+4g CARBS
(APPROX. 10)
• 1 LB CHICKEN WINGS (APPROX. 10)
• 2 TBSP LEMON PEPPER SEASONING +6g FAT
• 1-2 TSP SALT
• RANCH FOR SERVING

HOT HONEY SAUCE: +7g PROTEIN

• 1/4 CUP FRANK’S RED HOT SAUCE OR
FAVORITE HOT SAUCE
• 1/4 CUP LIGHT PANCAKE SYRUP
• 1 TBSP MIKE’S HOT HONEY
• 1 TSP LEMON JUICE
• 2 TBSP BUTTER

145
SNACKS & APPS HOT HONEY LEMON PEPPER WINGS

Instructions

1. Pat wings completely dry with a paper towel. If using full wings be sure to cut the
drum and wing apart.
2. Season the wings on all sides generously with salt and lemon pepper seasoning.
3. Spray the air fryer pan with nonstick spray and add the wings in a single layer, not
overlapping. You may need to make multiple batches.
4. Air fry the wings at 380° F for 12 minutes. Flip and cook for an additional 5-8
minutes until extra crispy. Repeat the steps for additional batches as needed.
5. In a small saucepan bring all the sauce ingredients to a boil, stirring often. Let
simmer until ready to toss the hot honey lemon pepper wings.
6. Remove the wings from the air fryer and place in a large bowl. Pour the sauce on
top and remove the wings to serve. Pour remaining sauce on top of the wings.

Notes
Add lemon zest and finely chopped parsley to the wings. Serve with ranch on the side
or drizzled on top.

146
SNACKS & APPS BACK TO CONTENTS

Air Fryer Chicken

LLE
NIE
DA IMA
L

Meatballs
MACROS: 4C 3F 12P PER MEATBALL
CALORIES: 90 PER MEATBALL @ohsna
pmacro
s
SERVINGS: 8 MEATBALLS
PREP: 5 MINUTES
COOK: 10-12 MINUTES
TOTAL TIME: 15-17 MINUTES

Ingredients
• 1 LB LEAN GROUND CHICKEN (96/4)
+4g CARBS
• 1/4 CUP ITALIAN BREAD CRUMBS
• 1 TBSP GARLIC POWDER
• 1 TSP ITALIAN SEASONING
+3g FAT
• PINCH OF SALT
• PINCH OF PEPPER
+12g PROTEIN
• PARSLEY FOR GARNISH

Instructions

1. Preheat air fryer to 380° F.

2. Combine chicken and all seasonings (minus parsley) in a bowl and mix well
to combine.
3. Measure out and roll 2oz meatballs. This recipe should make 8.
4. Spray the air fryer pan with nonstick spray and lay out meatballs so that they do
not touch.
5. Air fry for 10-12 minutes until the meatballs are cooked through.
6. Serve as a meal in spaghetti, on a roll as a sandwich, or as a snack/appetizer with
dipping sauces.

147
SNACKS & APPS BACK TO CONTENTS

Air Fryer
N
SO FF
M A D RU
O
WO

Steak Bites
MACROS: 1C 10F 25P PER SERVING
CALORIES: 194 PER SERVING @mason
_woodr
uff
SERVINGS: 4
PREP: 10 MINUTES
COOK: 10 MINUTES
TOTAL TIME: 20 MINUTES

Ingredients
STEAK BITES:
+1g CARBS
• 16OZ TOP SIRLOIN FILET
• 1/2 TBSP (8G) OLIVE OIL +10g FAT
• 1/2 TBSP (6G) BROWN SUGAR
• 1 TSP KOSHER SALT
• 1 TSP BLACK PEPPER +25g PROTEIN
• 1 TSP CHILI POWDER
• 1/4 TSP GARLIC POWDER
• 1/4 TSP ONION POWDER

GARLIC BUTTER:
• 1 1/2 TBSP (21G) BUTTER
• 1/4 TSP GARLIC POWDER
• 1/4 TSP RED PEPPER FLAKES
• 1/4 TSP PARSLEY FLAKES

Instructions

1. Cut steak into bite-sized pieces and toss with olive oil. Mix brown sugar and spices
together and coat the steak in the seasoning. Set aside.
2. Preheat an air fryer for 5 minutes at 400º F. Once heated, add the steak to the
basket and air fry for 4-6 minutes to desired doneness.
3. Melt butter and mix in the garlic powder, red pepper, and parsley. Toss steak in
garlic butter before serving.
148
SNACKS & APPS BACK TO CONTENTS

Pizza
N
LVI
CA NG
K A

Rolls
MACROS: 45C 9F 20P PER SERVING
CALORIES: 341 PER SERVING @cookl
ikeimb
ook
SERVINGS: 1 (12 ROLLS)
PREP: 10 MINUTES
COOK: 6 MINUTES
TOTAL TIME: 16 MINUTES

Ingredients
• 12 WONTON WRAPS
+45g CARBS
• 6 TSP (56G) MARINARA SAUCE
• 12 SLICES TURKEY PEPPERONI
• 12 OVALINI MOZZARELLA PEARLS
• 2 TBSP (28G) LIGHT BUTTER
(OPTIONAL) +9g FAT
• MINCED GARLIC (OPTIONAL)
• SALT +20g PROTEIN
• PARSLEY FLAKES (OPTIONAL)

Instructions

1. Lay wonton paper on a flat surface. Add ½ tsp of sauce, 1 mozzarella pearl, and 1
pepperoni slice in the middle.
2. Wet the edges of the wonton paper with water and starting from one corner of the
wonton, roll into the shape of a cannoli. Then fold the remaining corners into the
center, forming a square pizza roll.
3. Air fry pizza rolls at 400° F for 6 minutes and allow to cool.
4. Top with parsley flakes and enjoy!
5. (optional) In a medium bowl, combine light butter, minced garlic, salt, and parsley.
Toss cooked pizza rolls in garlic butter.

149
SNACKS & APPS BACK TO CONTENTS
CH
ZA ELEAU
CH

Pepperoni Pizza
RO

Hot Pocket
MACROS: 18C 7F 18P PER HOT POCKET
CALORIES: 207 PER HOT POCKET @thefl
exi
lifest bledieting
SERVINGS: 5 HOT POCKETS yle

PREP: 5 MINUTES
COOK: 8 MINUTES
TOTAL TIME: 13 MINUTES

Ingredients +18g CARBS

• 10 SLICES OF BREAD
• 105G PART-SKIM SHREDDED MOZZARELLA
+7g FAT
• 50 SLICES OF TURKEY PEPPERONI
• 60G EGG WHITES
+18g PROTEIN

Instructions

1. Preheat oven to 450° F. Line an oven-safe pan with aluminum foil and spray with
nonstick cooking spray.
2. Lay one slice of bread on the pan and brush egg whites along the edges. Press down
the middle of the slice of bread to make a little bowl for the filling ingredients.
3. Add 14g mozzarella, 10 slices of turkey pepperoni, and then 7g more mozzarella to the
middle. Leave about half an inch along the edges. Brush egg white wash along the
bottom of the top piece of bread, add it on top and press down.
4. Use a fork to crimp the edges shut. Trim up the edges with a pizza cutter if desired,
then brush more egg whites on the top of the Hot Pocket. Repeat this process for all 5
Hot Pockets.
5. Bake for 8 minutes until golden brown. Serve with marinara sauce if desired,
and enjoy!

Notes
You can put whatever you want inside of these! Take the idea/template and customize for
whatever your heart desires!
Keep the sauce on the side so you don’t get a soggy pocket.
150
SNACKS & APPS BACK TO CONTENTS

Buffalo Chicken RIM

K A AD
S A

Quesadillas
MACROS: 42C 19F 48P PER QUESADILLA
CALORIES: 531 PER QUESADILLA @ice.k
arimco
oks
SERVINGS: 2 QUESADILLAS
PREP: 5 MINUTES
COOK: 30 MINUTES
TOTAL TIME: 35 MINUTES

Ingredients
• 1 LB BONELESS SKINLESS
+42g CARBS
CHICKEN TENDERS
• LOW CALORIE MISSION TORTILLAS

MARINADE:
+19g FAT
• 1 TBSP AVOCADO OIL
• SALT +48g PROTEIN
• PEPPER
• 1 TSP ONION POWDER
• 1 TSP GARLIC POWDER
• 1 TSP CHILI POWDER (OPTIONAL)
• 1 TBSP LIME JUICE
• 1/2 TSP CUMIN

SAUCE:
• 1/2 CUP FRANK’S RED HOT SAUCE OR
SAUCE OF CHOICE
• 1/4 CUP YOGURT RANCH
• 1/2 CUP LOW-FAT MEXICAN CHEESE

151
SNACKS & APPS BUFFALO CHICKEN QUESADILLAS

Instructions

1. In a bowl, marinade chicken tenders using the marinade seasonings, refrigerate for
at least 30 minutes or overnight.
2. Air fry the chicken tenders at 400° F for 10-12 minutes, flipping halfway or until
internal reaches 165° F Alternatively, bake at 425° F for 8-10 minutes PER SIDE on
parchment paper or a wire rack.
3. Once done, chop the chicken finely and add into a bowl, then mix in hot sauce,
yogurt ranch, and Mexican cheese.
4. Mix mixture well, then assemble on a tortilla with more cheese.
5. Air fry at 400° F for 8-10 minutes, flipping halfway, or until golden brown and
crispy; alternatively, bake at 425° F for 18-20 minutes, flipping halfway.
6. Serve with low cal yogurt ranch and enjoy!

152
SNACKS & APPS BACK TO CONTENTS

Broccoli & MU
H
NA
ILA STEIN
L

Cheese Nachos
MACROS: 26C 23F 49P PER SERVING
CALORIES: 507 PER SERVING @nutri
tionba
be
SERVINGS: 1
PREP TIME: 5 MINUTES
COOK TIME: 26-32 MINUTES
TOTAL TIME: 31-37 MINUTES

Ingredients
• 16OZ BAG FROZEN BROCCOLI FLORETS
+26g CARBS
• OIL SPRAY (OLIVE, COCONUT, OR
AVOCADO OIL)
• 1 TSP LOW SODIUM OR SODIUM-FREE TACO
+23g FAT
SEASONING BLEND
• 4OZ GROUND LEAN MEAT (93/7) +49g PROTEIN
• 1/2 CUP SHREDDED REDUCED FAT
PEPPER JACK OR MOZZARELLA OR CHEDDAR
CHEESE
• 1/2 CUP PICO DE GALLO
• 1/2 JALAPEÑO, SLICED (OPTIONAL)
• 1/2 LIME (OPTIONAL GARNISH)
• 1 TBSP BLACK OLIVES, SLICED
(OPTIONAL)

153
SNACKS & APPS BROCCOLI & CHEESE NACHOS

Instructions

1. Preheat oven to 400° F.

2. Line a baking sheet with parchment paper.
3. Empty bag of broccoli florets directly onto baking sheet.
4. Spray top of broccoli pieces liberally with oil spray.
5. Sprinkle with taco seasoning and toss to coat.
6. Bake for 20-25 minutes.
7. Place a skillet over medium heat and spray with nonstick spray. Add meat and cook
through, about 5-7 minutes.
8. Remove cooked broccoli from oven, sprinkle ¼ cup of cheese and let sit until melted
for 1-2 minutes.
9. Evenly top the broccoli with the cooked meat. Add additional ¼ cup of shredded
cheese and place back in the oven for 5 more minutes or until hot and bubbly.
10. Top with pico de gallo, olives, jalapeno, and lime.

154
SNACKS & APPS BACK TO CONTENTS

Air Fryer Bavarian RO

S E
TT
MA MAN
N

Pretzel (w/o Yeast)

MACROS: 56C 2F 15P PER PRETZEL
CALORIES: 302 PER PRETZEL
@cheat
SERVINGS: 2 PRETZELS daydes
ign
PREP: 10 MINUTES
COOK: 8 MINUTES
ADDITIONAL: 1 HOUR
TOTAL TIME: 1 HOUR 18 MINUTES

Ingredients
• 1 1/4 CUP (150G) SELF-RISING FLOUR
+56g CARBS
• 150G PLAIN NONFAT GREEK YOGURT
• 1/4 TSP SALT
• 1 TBSP MELTED BUTTER FOR BRUSHING
• COARSE SALT FOR TOPPING
+2g FAT
BAKING SODA BATH:
• 1/4 CUP BAKING SODA +15g PROTEIN
• 4 CUPS WATER

155
SNACKS & APPS BROCCOLI & CHEESE NACHOS

Instructions

1. In a large bowl, mix the self-rising flour, Greek yogurt, and salt until it forms a ball of
dough. Work it with your hands until it all comes together.
2. Knead the dough for about 1 minute.
3. Let the dough rest at room temperature for 1 hour.
4. Once the dough has rested, roll it out with your palms on a clean surface, keeping
the middle of the dough thicker than the ends to create a thick Bavarian pretzel.
5. Shape into a pretzel (here’s a very simple demonstration).
6. Combine 4 cups of water with ¼ cup baking soda in a large saucepan, bring to a
boil, then remove from heat. While the water heats up, preheat air fryer to 350° F.
7. Carefully drop the Bavarian pretzel into baking soda bath, and let it sit for 30
seconds. Using 2 spatulas, lift the pretzel out of the water and place it directly into
air fryer basket.
8. Brush the top of the pretzel with melted butter, and sprinkle with coarse salt.
9. Air fry the Bavarian pretzel for 8 minutes, flipping it after 6 minutes. If baking in the
oven instead, bake at 450° F for 10 minutes.
10. Once done, immediately brush with more of the melted butter, then dig in!

156
SNACKS & APPS BACK TO CONTENTS

Low Calorie
N
LVI
CA NG
K A

Chick-fil-A Sauce
MACROS: 9C 0F 10P PER SERVING
CALORIES: 76 PER SERVING @c
soto
ekaltk
i he
_ihm
ebalo
o tk
h_li
SERVINGS: 1 fe
PREP: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 1⁄2 TSP (2G) GARLIC POWDER
+9g CARBS
• 2 TBSP (30G) YELLOW MUSTARD
• 1⁄2 CUP (80G) PLAIN GREEK YOGURT
• 1⁄4 CUP (55G) SUGAR-FREE
BARBECUE SAUCE
• 1⁄2 TSP APPLE CIDER VINEGAR +0g FAT
• 1OZ LEMON JUICE
+10g PROTEIN

Instructions

1. Combine all ingredients in a bowl.

2. Stir until smooth consistency and enjoy!

157
SNACKS & APPS BACK TO CONTENTS

Creamy Chipotle LE
K Y TH
SM
I

Sauce
MACROS: 21C 2F 17P PER SERVING
CALORIES: 169 PER SERVING @tasty
@s shreds
tealt
@ta styshh_heal
SERVINGS: 1 redz th_life

PREP: 5 MINUTES
TOTAL TIME: 5 MINUTES

Ingredients
• 170G PLAIN GREEK NONFAT YOGURT
+21g CARBS
• 2 WHOLE CHIPOTLE PEPPERS IN
ADOBO SAUCE
• 1/2 CUP CILANTRO
• 1 TBSP FRESH LIME JUICE
• 1 TBSP ADOBO SAUCE +2g FAT
• SALT AND PEPPER TO TASTE
+17g PROTEIN

Instructions

1. Put 1-2 whole chipotle peppers in food processor. Add

Greek yogurt, cilantro, lime juice, salt and pepper.
2. Add additional adobo sauce for added chipotle flavor.
If it’s too spicy, add more nonfat Greek yogurt. The
lighter the color, the softer the heat. The darker the color,
the hotter the sauce!

158
SNACKS & APPS BACK TO CONTENTS

Buffalo WA
M
TO SH
L

Chicken Dip
MACROS: 41C 52F 135P PER BOWL
CALORIES: 1,172 PER BOWL @steal
th_hea
lth_li
SERVINGS: 1 BOWL fe
PREP: 5 MINUTES
COOK: 27-32 MINUTES
TOTAL TIME: 32-37 MINUTES

Ingredients
• 16 OZ BONELESS SKINLESS
+41g CARBS
CHICKEN THIGHS
• 250G BLENDED COTTAGE CHEESE
• 100G 1/3 FAT CREAM CHEESE +52g FAT
• 4 LAUGHING COW CHEESE WEDGES
OR SIMILAR
+135g PROTEIN
• 10G CHEDDAR POWDER
• 10G RANCH SEASONING
• 80G BUFFALO SAUCE
• 20G HONEY (OPTIONAL)
• SEASONINGS: SALT, GARLIC POWDER,
ONION POWDER, SMOKED PAPRIKA,
CHILI POWDER
• HANDFUL GREEN ONIONS

159
SNACKS & APPS BUFFALO CHICKEN DIP

Instructions

1. Preheat oven to 400° F.

2. Blend cottage cheese—either in a blender, or use a hand blender directly in the
container.
3. Add all cheeses to oven-safe bowl, microwave for 45 seconds, and mix thoroughly.
4. Add cheddar powder, ranch seasoning, and Buffalo sauce and mix again. Blend
again for smoothest results.
5. Lightly season each side of the chicken thighs. Air fry (or bake) at 375° F for 12
minutes. Remove, and chop in small pieces.
6. Mix chicken with the cheese sauce, top with honey if desired.
7. Bake at 400° F for 15-20 minutes.
8. Remove, mix, top with green onions, and enjoy!

Notes
This recipe feeds 4-5 people but can easily be cut in half or quartered for a more
personal size serving!
I like to pair with Quest ranch chips or celery!

160