Healthy

EATING
AT HOME
 INTRO
Welcome to Healthy Eating: High in Protein,
Low in Fat, your ultimate guide to creating
delicious and nutritious meals that fuel your
body and support your goals.

Whether you're looking to build muscle, lose

weight, or simply maintain a healthy
lifestyle, this eBook is packed with easy-to-
make recipes designed to nourish you
without compromising on flavor.

Protein is a vital nutrient for our bodies—it's

the building block of muscles, helps repair
tissues, and keeps us feeling full longer.
Pairing high-protein ingredients with low-
fat options ensures you’re fueling yourself
with the right balance of nutrients for
energy and wellbeing.

Inside, you'll find a variety of recipes, from

quick breakfasts and hearty lunches to
satisfying dinners and snacks. Each recipe
includes simple steps, accessible
ingredients, and nutritional information to
make healthy eating straightforward and
enjoyable.

Let’s get cooking and make health your

most delicious habit yet!
 CONTENTS
CHAPTER

01 Breakfast

CHAPTER

02 Lunch

CHAPTER

03 Dinner

CHAPTER

04 Snacks

CHAPTER

05 Tips & Tricks

 CHAPTER

01
Breakfast
 01 Oatmeal with Banana
Macros (w/o toppings): Calories: 292 kcal; Carbs: 55g; Protein: 7g; Fat: 6g

INGREDIENTS
1/2 cup of rolled oats
1 cup of milk (or any plant-based milk)
1 banana, mashed
Cinnamon to taste

INSTRUCTIONS:

1. In a saucepan, combine the oats and almond milk.

Cook over medium heat, stirring occasionally, until
the oats start to thicken.
2. Once the oatmeal is almost ready, add the
mashed banana and cinnamon. Stir
well to combine and let it cook for
another minute.
3. Serve hot and top with fresh
red fruits and/or a spoonful
of peanut butter for extra
flavor and texture
 02 Crepioca
Macros: Calories: 148 kcal; Carbs: 14.6g; Protein: 6g; Fat: 7.3g

INGREDIENTS
1 egg
2 tablespoons tapioca flour
Olive oil or butter for greasing the pan

INSTRUCTIONS:
1. In a bowl, whisk the egg with the tapioca flour until
smooth and well combined.
2. Heat a non-stick pan over medium heat and
lightly grease it with olive oil or butter.
3. Pour the mixture into the pan and spread it evenly
to form a thin layer.
4. Cook for about 2-3 minutes on
each side, until the crepioca
is golden and firm.
5. Serve warm! You can add
fillings like shredded
chicken, vegetables, or a
sweet version with fruits
and honey.
 03 Banana Oat Pancakes
Macros: Calories: 220 kcal; Carbs: 32g; Protein: 8g; Fat: 6g

INGREDIENTS
1 ripe banana
1 egg
3 tablespoons rolled oats (or oat flour)
1/2 teaspoon baking powder (optional)
Butter for greasing the pan

INSTRUCTIONS:

1. Mash the banana in a bowl until it forms a smooth

puree. Add the egg and mix well.
2. Stir in the oats and baking powder. Combine until
you get a smooth batter.
3. Pour small portions of the batter onto
the pan to form pancakes.
4. Cook for 1-2 minutes on each
side until golden brown.
5. Serve warm with fresh fruit,
honey, yoghurt or peanut
butter for extra flavor.
 04 Avocado & Egg Toast
Macros: Calories: 270 kcal; Carbs: 24g; Protein: 10g; Fat: 15g

INGREDIENTS
1 slice of whole-grain or sourdough bread
1/2 ripe avocado
1 large egg (poached, fried, or boiled)
Salt, pepper and lime to taste

INSTRUCTIONS:

1. Toast the bread slice to your desired crispiness.

2. Mash the avocado in a bowl using a fork until
smooth but slightly chunky. Spread it over the
toasted bread. Season with salt, pepper
and lime.
3. Cook the egg as desired (fried,
scrambled, poached or boiled).
4. Place the egg on top of the
avocado toast.
 04 Greek Yoghurt Parfait
Macros: Calories: 300 kcal; Carbs: 35g; Protein: 16g; Fat: 8g

INGREDIENTS
1 cup plain Greek yogurt (0% fat)
1/2 cup mixed berries (blueberries, strawberries,
raspberries)
1 tablespoon chia seeds
2 tablespoons granola (optional, for crunch)
1 teaspoon honey

INSTRUCTIONS:

1. Layer the Greek yogurt and berries in a glass or

bowl.
2. Drizzle honey over the top.
3. Sprinkle chia seeds and granola for
added texture and nutrients.
 05 Protein Smoothie
Macros: Calories: 320 kcal; Carbs: 26g; Protein: 30g; Fat: 10g

INGREDIENTS
1 scoop vanilla protein powder (25g protein)
1/2 banana
1/2 cup mixed berries (blueberries, strawberries,
raspberries)
1/2 cup unsweetened almond milk (or any milk of
your choice)
1 tablespoon peanut butter (optional)

INSTRUCTIONS:

1. Add all ingredients (protein powder, banana,

berries, almond milk, peanut butter) to
a blender.
2. Blend until smooth and creamy.
 06 French Toast
Macros: Calories: 180 kcal; Carbs: 22g; Protein: 7g; Fat: 7g

INGREDIENTS
1 slice whole wheat or whole grain bread
1 egg
1 tablespoon almond milk (or any milk of your
choice)
1/2 teaspoon cinnamon

INSTRUCTIONS:
1. In a shallow bowl, whisk together the egg, almond
milk, cinnamon and optional honey.
2. Heat a non-stick pan over medium heat.
3. Dip the bread into the egg mixture,
making sure both sides are coated well.
4. Place the bread in the heated pan
and cook for about 2 min on
each side until golden brown.
5. Serve warm with fresh fruit,
a drizzle of honey, or a
sprinkle of cinnamon on top.
CHAPTER

02
Lunch
 01 Seared Tuna Bowl
Macros: Calories: 500 kcal; Carbs: 35g; Protein: 40g; Fat: 20g

INGREDIENTS
200g tuna steak
1/2 cooked beetroot (cubed)
1/2 cup couscous
1/2 cucumber (sliced)
1/2 mango (cubed)
100g Bimi broccoli
30g feta cheese
1 tbsp balsamic vinegar

INSTRUCTIONS:

1. Cook couscous according to package

instructions.
2. Sear tuna in a hot pan for 30 sec
per side, keeping the inside raw.
3. Cook Bimi broccoli in boiling
water for 2-3 minutes.
4. Assemble the bowl.
5. Drizzle with balsamic
vinegar.
 02 Grilled Chicken Salad
Macros: Calories: 350 kcal; Carbs: 15g; Protein: 40g; Fat: 15g

INGREDIENTS
150g chicken breast (grilled)
1/2 avocado (sliced)
2 cups mixed greens (spinach, arugula, lettuce)
1/2 cucumber (sliced)
1/2 cup cherry tomatoes (halved)
1 tbsp balsamic vinegar or lemon juice
Salt and pepper to taste

INSTRUCTIONS:
1. Grill the chicken breast and slice it.
2. In a large bowl, mix the greens, cucumber, and
tomatoes.
3. Add the avocado and grilled
chicken on top.
4. Drizzle with balsamic vinegar or
lemon juice, season with salt
and pepper, and toss.
 03 Spinach Tortilla Wraps
Macros: Calories: 500 kcal; Carbs: 40g; Protein: 60g; Fat: 15g

INGREDIENTS
2 large spinach tortillas (100g)
100g lean ground beef or chicken breast
1/4 cup diced tomatoes, onions, and bell peppers
1/4 cup cooked black beans
Spices: 1 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp
cumin, salt, and pepper
Optional: avocado, Greek yogurt, cilantro, lime

INSTRUCTIONS:
1. Brown 100g lean ground beef or chicken in a skillet
over medium heat.
2. Stir in diced tomatoes, onions, and bell
peppers, cooking for 3-4 minutes.
3. Add black beans, paprika, garlic
powder, cumin, salt, and
pepper.
4. Heat tortillas in a dry skillet
until pliable.
5. Spoon the protein and
veggie mix onto tortillas.
6. Add optional ingredients.
 04 Steak, Eggs & Avocado
Macros: Calories: 730 kcal; Carbs: 40g; Protein: 62g; Fat: 42g

INGREDIENTS
200g steak
2 large eggs
½ avocado, sliced (100g)
Lime, salt & pepper
½ tsp butter, garlic

INSTRUCTIONS:
1. Season the steak with salt and pepper.
2. Heat olive oil in a pan and sear the steak.
3. Add butter, garlic, and thyme to the pan. Baste the
steak with the melted butter for 2 minutes on each
side.
4. Rest the steak for 5 minutes before
serving.
5. In the same pan, crack the eggs
in and cook for 2-3 minutes.
6. Plate the sliced steak, eggs &
avocado.
7. Squeeze fresh lime juice
over the avocado. Season
with salt and pepper.
 05 Healthy Spaghetti Bolognese
Macros: Calories: 400 kcal; Carbs: 40g; Protein: 45g; Fat: 10g

INGREDIENTS
100g whole wheat spaghetti or zucchini noodles
120g lean ground chicken, turkey, or beef
1/4 onion, 1 garlic clove, 1/4 carrot, 1/4 celery (all
chopped)
1/2 can crushed tomatoes (200g)
1 tbsp tomato paste

INSTRUCTIONS:
1. Cook spaghetti.
2. Sauté onion, garlic, carrot, and celery in olive oil
until soft.
3. Add ground meat, cook until browned.
4. Stir in tomatoes, tomato paste,
oregano, and basil. Season to
taste.
5. Simmer for 20-30 min, adjust
consistency if needed.
6. Serve sauce over spaghetti.
 06 Chicken & Spinach Risotto
Macros: Calories: 450 kcal; Carbs: 40g; Protein: 45g; Fat: 9g

INGREDIENTS
100g arborio rice
120g chicken breast (cubed)
2 cups fresh spinach
1/2 cup sliced mushrooms
1/4 onion (chopped); 1 garlic clove (minced)
1/2 cup chicken broth (low-sodium)
1/2 cup dry white wine (optional)
1/4 cup grated Parmesan (optional)

INSTRUCTIONS:
1. Cook chicken in olive oil until browned, then set aside.
2. In the same pan, sauté onion, garlic and mushrooms.
3. Add rice and cook for 1-2 minutes. If using
wine, add and cook until evaporated.
4. Gradually add chicken broth,
stirring until rice is tender
(20-25 minutes).
5. Stir in spinach until wilted,
then add chicken back to
the pan.
6. Optional: Stir in Parmesan.
CHAPTER

03
Dinner
 01 Eggplant Lasagna
Macros: Calories: 300 kcal; Carbs: 12g; Protein: 20g; Fat: 18g

INGREDIENTS
1 medium eggplant (sliced thinly)
120g lean ground turkey or chicken
1/4 cup marinara sauce (low-sugar)
1/4 cup ricotta cheese
1/4 cup shredded mozzarella

INSTRUCTIONS:
1. Preheat the oven to 180°C (350°F). Lay the eggplant
slices on a baking sheet and bake for 15 minutes to
soften them.
2. In a pan, cook the ground turkey or
chicken until browned. Add marinara
sauce and simmer for 5 minutes.
3. In a baking dish, layer the
eggplant slices, meat sauce,
ricotta, and mozzarella.
Repeat layers.
4. Bake for 20 minutes.
 Cauliflower Fried Rice with
02 Shrimp
Macros: Calories: 300 kcal; Carbs: 15g; Protein: 30g; Fat: 10g

INGREDIENTS
1 head of cauliflower (processed)
200g shrimp, peeled and deveined
1 garlic clove, minced, 1/2 onion, chopped
1/2 red bell pepper, chopped
1/2 carrot, grated
1/2 cup broccoli, chopped
2 eggs (optional)
2 tbsp light soy sauce

INSTRUCTIONS:
1. Process cauliflower into rice-sized pieces.
2. Sauté shrimp in 1 tsp olive oil, seasoning with
salt and pepper until pink. Set aside.
3. Sauté onion, garlic, bell pepper,
carrot, and broccoli in the same
pan for 4-5 minutes.
4. Stir in cauliflower rice and
cook for 5-7 minutes, until
soft and slightly golden.
5. Scramble eggs in the center
of the pan. Add shrimp, soy
sauce, and season.
 03 Salmon & Asparagus
Macros: Calories: 400 kcal; Carbs: 8g; Protein: 45g; Fat: 20g

INGREDIENTS
120g salmon fillet
1 cup asparagus (trimmed)
1 tsp olive oil
Lemon wedges
Salt and pepper to taste

INSTRUCTIONS:
1. Preheat oven to 180°C (350°F).
2. Season the salmon with salt, pepper, and drizzle
with olive oil.
3. Place the salmon and asparagus on a
baking sheet and bake for 15-20 min
or until cooked through.
4. Serve with lemon wedges for
extra flavor.
 04 Mushroom Soup
Macros: Calories: 220 kcal; Carbs: 15g; Protein: 30g; Fat: 8g

INGREDIENTS
250g fresh mushrooms, sliced
1 small onion, chopped
2 cloves garlic, minced
1 tbsp olive oil
1 liter vegetable broth
1 tsp thyme
Salt & pepper to taste
150g cooked chicken breast, shredded
100ml soy cream or almond milk (optional)

INSTRUCTIONS:
1. Sauté onion and garlic in olive oil until soft.
2. Add mushrooms and cook until tender.
3. Add shredded chicken and cook
for 3-4 minutes.
4. Pour in vegetable broth, thyme,
and simmer for 10 minutes.
5. Blend if you want a creamy
texture.
6. Stir in cream (if using),
season with salt and pepper.
 05 Spinach and Tuna Omelette
Macros: Calories: 340 kcal; Carbs: 3g; Protein: 36g; Fat: 22g

INGREDIENTS
3 large eggs
1/2 can of tuna in water (drained)
1/2 cup of fresh spinach (chopped)
1/4 onion (optional, chopped)
1 tsp olive oil or coconut oil
Salt and pepper to taste
1 tsp grated cheese (optional)

INSTRUCTIONS:
1. Heat the olive oil in a frying pan over medium heat.
Add the onion (if using) and sauté until soft. Then,
add the spinach and cook for 2-3 min until
wilted.
2. In a bowl, beat the eggs and
season. Stir in the tuna.
3. Pour the egg and tuna mixture
over the sautéed spinach in
the pan. Cook for 3-4 min on
low heat until the edges are
set. Add cheese on top.
 06 Sweet Potato Salad
Macros: Calories: 400 kcal; Carbs: 40g; Protein: 25g; Fat: 18g

INGREDIENTS
1 medium sweet potato, cubed and roasted
1/2 cup of cooked chickpeas
1/4 cup of crumbled feta cheese
A handful of arugula or lettuce
1/2 cucumber, sliced
2 boiled eggs, sliced

INSTRUCTIONS:
1. Cube the sweet potato, drizzle with a bit of olive
oil, salt, and pepper. Roast for about 20-25 min.
2. Boil the eggs in water for about 10 min
until hard.
3. In a large bowl, mix the cooked
chickpeas, crumbled feta
cheese, arugula, sliced
cucumber, roasted sweet
potato, and boiled egg
slices.
4. Drizzle with olive oil and
lemon juice. Toss well
CHAPTER

04
Snacks
 01 Banana Oats Cookies
Macros (per cookie): Calories: 70 kcal; Carbs: 15g; Protein: 2g; Fat: 2g

INGREDIENTS
2 ripe bananas, mashed
1 1/2 cups of rolled oats
1/4 cup of chocolate drops (or dark chocolate
chunks)
1/4 teaspoon of cinnamon (optional)
A pinch of salt

INSTRUCTIONS:
1. Preheat the oven to 180°C (350°F) and line a baking
sheet with parchment paper.
2. In a bowl, mash the ripe bananas.
3. Add the oats, cinnamon, and a pinch of salt to
the mashed bananas. Stir until
everything is well combined. Then
fold in the chocolate.
4. Use a spoon to drop spoonfuls
of dough onto the prepared
baking sheet.
5. Bake for about 10-12 min, or
until the edges turn golden
brown.
 02 Chocolate Strawberry Yogurt Clusters

Macros (per cluster): Calories: 110 kcal; Carbs: 15g; Protein: 6g; Fat: 4g

INGREDIENTS
1 1/2 cups Greek yogurt (plain or vanilla)
1/2 cup chopped freeze-dried strawberries
2 tbsp honey or maple syrup (optional)
1/4 cup dark chocolate chips (or preferred
chocolate)

INSTRUCTIONS:

1. Mix yogurt, strawberries, and honey in a bowl.

2. Scoop mixture onto a parchment-lined tray
and freeze for 1-2 hours.
3. Melt chocolate and drizzle over
frozen yogurt clusters.
4. Freeze for another 1-2 hours
until firm.
 03 Homemade Granola
Macros (per 100g): Calories: 450 kcal; Carbs: 50g; Protein: 15g; Fat: 25g

INGREDIENTS
2 cups rolled oats
1/4 cup honey or maple syrup
1/4 cup peanut butter (melted)
1/2 cup mixed nuts or seeds
1/2 tsp cinnamon
Pinch of salt

INSTRUCTIONS:

1. Preheat the oven to 175°C (350°F).

2. Mix all ingredients in a bowl until well
combined.
3. Spread mixture on a baking sheet
and bake for 20-25 min, stirring
halfway through.
4. Let it cool before storing in
an airtight container.
 04 Coconut Protein Bars
Macros (per bar): Calories: 210 kcal; Carbs: 22g; Protein: 12g; Fat: 12g

INGREDIENTS
2 cups rolled oats
1/2 cup peanut butter (or almond butter)
1 scoop protein powder
1/4 cup honey or maple syrup
1/4 cup milk (or almond milk)
1/4 cup shredded coconut (unsweetened)
1/4 cup chocolate chips (optional)

INSTRUCTIONS:
1. In a bowl, mix all ingredients until well
combined.
2. Press the mixture into a lined
baking dish.
3. Refrigerate for 1-2 hours until
firm.
4. Cut into bars and store in
an airtight container.
 05 Cottage Cheese Bread
Macros (per slice): Calories: 100 kcal; Carbs: 2g; Protein: 10g; Fat: 6g

INGREDIENTS
1 1/2 cups cottage cheese
2 eggs
1/2 tsp baking powder
Salt to taste
Optional: herbs or spices (e.g., garlic powder,
oregano)

INSTRUCTIONS:
1. Preheat oven to 180°C (350°F).
2. Blend cottage cheese, eggs, baking
powder, and salt until smooth.
3. Pour mixture into a greased loaf
pan.
4. Bake for 25-30 minutes or until
golden.
5. Let it cool before slicing.
 06 Blueberry Banana Bread
Macros (per slice): Calories: 150 kcal; Carbs: 25g; Protein: 4g; Fat: 4g

INGREDIENTS
2 ripe bananas (mashed)
1/4 cup unsweetened applesauce
1/4 cup honey or maple syrup
2 eggs
1 1/2 cups whole wheat flour or almond flour
1 tsp baking soda
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup fresh blueberries

INSTRUCTIONS:
1. Preheat oven to 175°C (350°F).
2. Mix mashed bananas, applesauce,
honey and eggs.
3. Stir in the dry ingredients
(flour, baking soda,
cinnamon, salt).
4. Gently fold in blueberries.
5. Bake for 50-60 minutes,
until golden.
 07 Chia Pudding
Macros (per serving): Calories: 180 kcal; Carbs: 18g; Protein: 5g; Fat: 9g

INGREDIENTS
3 tablespoons chia seeds
1 cup almond milk (or milk of choice)
1 teaspoon honey or maple syrup (optional)
1/2 cup fresh raspberries

INSTRUCTIONS:
1. Mix chia seeds, almond milk, and sweetener in a
bowl.
2. Stir and let sit for 5 minutes, then stir again.
3. Cover and refrigerate for 2 hours or
overnight.
4. Top with fresh raspberries
before serving.
 08 Nachos & Guacamole
Macros (per serving): Calories: 220 kcal; Carbs: 20g; Protein: 4g; Fat: 14g

INGREDIENTS
GUACAMOLE NACHOS

2 ripe avocados 4 corn tortillas (or whole

1 small tomato, diced wheat)
¼ red onion, finely chopped 1 tbsp olive oil
1 tbsp fresh lime juice ½ tsp salt
½ tsp salt ½ tsp paprika (optional)
¼ tsp black pepper ½ tsp garlic powder (optional)

INSTRUCTIONS:

GUACAMOLE

1. Mash the avocados in a bowl with a fork, leaving some chunks

for texture.
2. Add the diced tomato, onion, lime juice, salt and pepper.
3. Mix well and taste. Adjust seasoning as needed.

NACHOS

1. Preheat the oven to 180°C (350°F).

2. Brush both sides of the tortillas with
olive oil.
3. Cut each tortilla into 6 triangles.
4. Arrange them in a single layer on a
baking sheet.
5. Sprinkle with salt, paprika, and
garlic powder.
6. Bake for 10-15 min or until golden
and crispy.
 09 Roasted Chickpeas
Macros (per 100g): Calories: 180 kcal; Carbs: 25g; Protein: 9g; Fat: 5g

INGREDIENTS
1 can (400g) of chickpeas, drained and rinsed
1 tbsp olive oil
½ tsp salt
½ tsp smoked paprika (or regular paprika)
½ tsp garlic powder
¼ tsp black pepper
¼ tsp cumin (optional)

INSTRUCTIONS:
1. Preheat the oven to 200°C (400°F).
2. Pat the chickpeas dry with a paper towel to
remove excess moisture.
3. In a bowl, toss the chickpeas with
olive oil, salt, paprika, garlic
powder, and black pepper.
4. Spread them in a single layer
on a baking sheet.
5. Roast for 25-30 min, shaking
the tray halfway through,
until golden and crispy.
 CHAPTER

05
Tips & Tricks
 MAKING YOUR HEALTHY MEALS EVEN BETTER

Creating healthy meals and snacks is about

more than just following recipes; it’s about
knowing the right tricks to elevate your
cooking and make your dishes even better.

In this chapter, you’ll learn valuable tips to

enhance the flavor, texture, and nutritional
value of your meals. From clever ingredient
swaps to methods for boosting protein,
improving consistency, and keeping your
food fresh for longer, these simple yet
effective strategies will help you optimize
every meal, whether it’s a quick snack or a
full-course dinner.

With these tips, you’ll be able to make

healthier, tastier dishes that fit your lifestyle
and nutritional goals with ease.
 01 Ingredient Substitutions
Making small swaps in your recipes can lead
to healthier, more nutritious meals without
sacrificing flavor. Below are some practical
substitutes for common ingredients, along
with real comparisons to help you make
better choices.

WHITE FLOUR OAT FLOUR

White flour is commonly used in cakes,

pancakes, and bread recipes. Substituting
white flour for oat flour can reduce the
glycemic index of the recipe and increase
fiber content. Oat flour also offers more
protein and fewer calories compared to
white flour.

BUTTER AVOCADO

Avocado can replace butter in many recipes

as it provides a creamy texture and is rich in
healthy monounsaturated fats. Additionally,
avocado has more fiber and less saturated
fat compared to butter.
Replace 1/2 cup of butter with 1/2 cup of
mashed avocado in cake or muffin recipes.
The flavor may be milder, but the texture
will be incredibly soft and moist.
HEAVY CREAM GREEK YOGURT

Replace heavy cream in soups, sauces, or

desserts with Greek yogurt for a creamy
texture, while adding protein. For example,
100g of heavy cream has around 350 calories
and 37g of fat, while 100g of Greek yogurt
has only 59 calories and 0.4g of fat.
Alternatively, coconut milk (light version)
can be used in savory dishes to add
creaminess with fewer calories.

SUGAR APPLESAUCE OR STEVIA

In baking, replace sugar with applesauce,

mashed bananas, or stevia to reduce the
overall sugar content. A cup of sugar has
about 774 calories and 200g of sugar,
whereas a cup of unsweetened applesauce
contains just 100 calories and adds natural
sweetness with fiber.

WHITE RICE CAULIFLOWER RICE

White rice is a high-carb side dish that can

be swapped with cauliflower rice for a lower-
calorie, lower-carb alternative. Cauliflower
rice has only 25 calories per cup, compared
to 200 calories in a cup of cooked white rice.
Plus, cauliflower rice provides extra fiber
and vitamins!
PASTA ZUCCHINI NOODLES (ZOODLES)

Instead of traditional pasta, spiralized

zucchini (zoodles) can be a great low-carb,
gluten-free alternative. A cup of cooked
spaghetti contains around 200 calories and
40g of carbs, while a cup of zucchini noodles
has only 20 calories and 4g of carbs, giving
you a lighter, more nutrient-dense option.

REGULAR CHIPS BAKED SWEET POTATO

Swap traditional potato chips for homemade

baked sweet potato chips. Sweet potatoes
are packed with vitamins and fiber, and
baking them with a bit of olive oil can give
you a crunchy snack without the deep-
frying. A serving of baked sweet potato
chips has around 100-150 calories, compared
to 150-200 calories in regular potato chips.

SODA SPARKLING WATER WITH LEMON

Instead of soda, opt for sparkling water with

a squeeze of lime or lemon for a refreshing,
low-calorie alternative. Soda typically
contains around 150 calories per can, most
of which come from added sugars. Sparkling
water, on the other hand, is virtually calorie-
free and can be flavored with fresh citrus or
mint for added zest.
LIGHT PRODUCT SUBSTITUTIONS

Many food products have light or reduced-

calorie versions that offer the same taste
and texture with fewer calories, less fat, and
sometimes more protein or fiber. These
swaps are smart choices for those looking to
maintain a balanced diet without sacrificing
flavor.
 02 Smart Storage
Proper storage is crucial for keeping
homemade snacks fresh, tasty, and longer-
lasting. In this chapter, we’ll cover essential
storage techniques, including container
choices, refrigeration, and freezing methods,
to help preserve your snacks’ flavor and
texture. By following these tips, you can
extend the shelf life of your snacks and
reduce waste, ensuring you always have
delicious, healthy treats ready to enjoy.

AIRTIGHT CONTAINERS: YOUR BEST FRIEND

Using airtight containers is key to keeping

homemade snacks fresh. They prevent air
from making snacks stale or losing crunch.
Glass jars, plastic containers, and resealable
bags work well. Store them in a cool, dry
place away from sunlight and humidity for
optimal freshness.

For extra freshness, you can add a small

TIP desiccant packet (food-safe) inside your
container to absorb any excess
moisture, which is especially useful for
snacks like granola.
 REFRIGERATION FOR PERISHABLE SNACKS

Certain homemade snacks, like energy balls,

yogurt-based treats, or those that contain
fresh fruit, will benefit from refrigeration.
Keeping these snacks in the fridge will help
preserve their texture and prevent spoilage.
To maintain their freshness, store them in
an airtight container or wrap them in
parchment paper and place them in a
resealable bag.

Label your containers with the date

TIP they were made to ensure you're
consuming them within their
recommended storage time.

FREEZING FOR LONG-TERM STORAGE

Freezing is a great way to extend the shelf

life of snacks like energy bars, muffins, and
cookies. Allow snacks to cool completely
before wrapping them in plastic wrap or
parchment paper and storing in a freezer
bag or airtight container to prevent freezer
burn and maintain quality.

If you plan to freeze multiple items,

TIP separate them with parchment paper to
avoid them sticking together. This
makes it easy to grab just one or two at
a time.
 PROPER SERVING AND PORTIONING

If you're preparing snacks for later use,

portioning them ahead of time can be a
game-changer. This way, you avoid opening
a large batch and exposing the entire
quantity to air every time you want a snack.
For example, divide granola or mixed nuts
into small portions and store them in snack-
sized bags or containers. This also helps
with portion control, especially when you’re
watching your calorie intake.

Consider dividing your snacks into

TIP individual servings as soon as they’re
made. This helps avoid over-snacking
and ensures that the snacks stay fresh.

SHELF LIFE CONSIDERATIONS

Different snacks have different shelf lives, so

it’s essential to be aware of how long they
can last when stored. Dry snacks like
granola and roasted nuts typically last
longer (up to 2-3 weeks) when stored
properly, while moist snacks like energy
balls or yogurt-based treats may last only 5-
7 days in the fridge. Always check for any
signs of spoilage, such as an off smell, mold,
or a change in texture, and discard any
snacks that no longer seem fresh.
 03 Upgrade Your Recipes
Small ingredient changes can completely
transform your recipes — making them
healthier, more nutritious, and just as
delicious! In this chapter, you'll discover
smart swaps to boost protein, enhance
texture, and reduce sugar without
sacrificing flavor. Ready to take your meals
to the next level?

POWER UP YOUR MEALS: EASY PROTEIN HACKS

Adding more protein to your meals is easier

than you think! Small swaps can make a big
difference:

Swap white bread for whole wheat or

protein bread. More protein and fiber to
keep you full longer!

Use cottage cheese or ricotta in your

recipes. Add it to pancakes, toast, or
smoothies for extra protein without
sacrificing flavor.

Mix egg whites into your oatmeal. They

cook seamlessly and boost protein
content without altering the taste.
Choose high-protein milk or yogurt
instead of regular. A simple way to
upgrade your breakfast or snack.

Replace rice or pasta with quinoa. A

complete plant-based protein packed
with essential amino acids!

Sprinkle nutritional yeast on soups and

salads. It has a cheesy flavor and is rich
in protein and B vitamins.

Quick high-protein snacks: Homemade

protein bars, boiled eggs, edamame,
and unsweetened nut butters.

Add chia or flaxseeds to your yogurt or

smoothies for an extra protein boost
and essential fatty acids!
 CREAMY & CRUNCHY: TEXTURE UPGRADES

Texture can make or break a meal! Whether

you want more crunch or creaminess, try
these swaps:

FOR MORE CRUNCH:

Swap breadcrumbs for crushed nuts or

seeds. Perfect for coating chicken, fish,
or tofu.

Toast oats before adding them to

granola or yogurt.

Air-fry chickpeas or lentils. A crispy,

high-protein snack with tons of flavor.

Use roasted coconut flakes. Adds a

subtle sweetness and crunch to
smoothie bowls or desserts.

Add cacao nibs instead of chocolate

chips. A crunchier, antioxidant-rich
alternative!
FOR EXTRA CREAMINESS:

Blend soaked cashews into sauces or

soups. A dairy-free way to get a velvety
texture.

Use mashed banana or pumpkin in

baking. Makes cakes and pancakes
super moist.

Mix Greek yogurt into salad dressings.

Creamy, tangy, and packed with
protein!

Avocado in place of mayo or butter.

Great for toast, sandwiches, or even
frosting.

Stir coconut cream into coffee or

desserts. A dairy-free, silky smooth
upgrade!

EXTRA TIP:

Freeze ripe bananas and blend them for a

creamy, one-ingredient ice cream!
 SWEET WITHOUT THE GUILT

Ditch refined sugar without losing the

sweetness! These natural alternatives are
healthier and packed with benefits.

HEALTHIER SWEETENERS:

Use mashed banana in baking. Perfect

for pancakes, muffins, and even
cookies!

Blend dates into smoothies or sauces. A

natural caramel-like sweetness with
fiber!

Replace white sugar with honey or

maple syrup. More nutrients and better
flavor.

Stevia or monk fruit as zero-calorie

options. Ideal for coffee, tea, and
desserts.

Coconut sugar instead of brown sugar.

A lower glycemic alternative with a rich
taste.
SMART SWAPS FOR EVERYDAY TREATS:

Mix cinnamon or vanilla extract into

oatmeal or yogurt. Enhances sweetness
naturally!

Use applesauce instead of sugar in

cakes. Adds moisture and a mild
sweetness.

Try unsweetened cocoa powder in place

of chocolate syrup. Deep chocolate
flavor without added sugar.

Make your own fruit jam. Blend berries

with chia seeds for a naturally sweet
spread.

Freeze grapes or berries for a candy-

like snack. Cold, refreshing, and
naturally sweet!

EXTRA TIP:

Blend frozen mango chunks into a sorbet for

a naturally sweet, sugar-free dessert!
 04 Meal Prep for Success
Meal prepping is a game-changer when it
comes to staying on track with your healthy
eating goals. It saves time, reduces stress,
and helps you make healthier choices
throughout the week. Whether you're new
to meal prepping or looking for ways to
streamline your process, this chapter will
guide you through the steps of preparing
meals in advance, storing them properly,
and keeping your kitchen organized for
success.

WHY MEAL PREP WORKS

Meal prepping is not just about cooking in

bulk; it’s about creating a system that allows
you to eat healthy, delicious meals with
minimal effort. When you plan and prepare
your meals ahead of time, you can:

Save Time: No need to cook every day;

you’ll have your meals ready to go.

Control Portions: You can ensure you’re

eating balanced meals and avoiding
overeating.
 Stay On Track: With pre-made meals,
you’re less likely to reach for unhealthy
takeout or fast food.

HOW TO MEAL PREP LIKE A PRO

Meal prepping is not just about cooking in

bulk; it’s about creating a system that allows
you to eat healthy, delicious meals with
minimal effort. When you plan and prepare
your meals ahead of time, you can:

PLAN YOUR MENU

Start by planning your meals for the week.

Think about what you want to eat for
breakfast, lunch, dinner, and snacks. Choose
simple, healthy recipes that can be easily
batch-cooked. Make sure to include a variety
of protein, fiber, and healthy fats to keep
you full and satisfied.

SHOP SMART

Once your meal plan is ready, create a

shopping list based on the ingredients you'll
need. Stick to the list to avoid impulse buys
and ensure you have everything you need to
get started. Opt for whole, unprocessed
foods that are easy to store and prepare.
 BATCH COOK AND PORTION OUT

Set aside a few hours on the weekend or

during the week to cook your meals. Batch
cook grains, proteins, and vegetables that
can be used in multiple meals. Portion out
your meals into containers, so they’re easy
to grab and go when you need them.

STORE PROPERLY

The way you store your meal-prepped food is

crucial for freshness and convenience. Use
airtight containers to keep your meals fresh
longer. Glass containers are great for storing
salads, soups, and casseroles, while plastic
containers are ideal for snacks, grains, and
roasted vegetables. Label everything with
the date it was prepared, so you can keep
track of freshness.

PREP SNACKS TOO

Don’t forget about snacks! Pre-portion your

favorite snacks like cut veggies, hummus,
trail mix, or energy bars. This ensures you
always have a healthy option on hand when
hunger strikes.
 MEAL PREP TIPS FOR SUCCESS

Meal prepping is not just about cooking in

bulk; it’s about creating a system that allows
you to eat healthy, delicious meals with
minimal effort. When you plan and prepare
your meals ahead of time, you can:

Keep It Simple: Stick to easy-to-make

meals that you can cook in large
batches.

Use Versatile Ingredients: Choose

ingredients that can be used in
different meals (e.g., roasted chicken,
quinoa, or roasted veggies) to reduce
cooking time.

Embrace Freezer Meals: If you find

yourself with extra portions, freeze
them for later use. Just make sure to
label them with the meal and date.

Mix Up Flavors: Keep things interesting

by rotating your meals every few weeks
to avoid boredom.

Incorporate Pre-packaged Ingredients:

If you’re short on time, take advantage
of pre-washed veggies or frozen grains
to speed up the process.
 EXAMPLE MEAL PREP PLAN

Meal prepping is not just about cooking in

bulk; it’s about creating a system that allows
you to eat healthy, delicious meals with
minimal effort. When you plan and prepare
your meals ahead of time, you can:

BREAKFAST
Overnight oats
with chia seeds,
almond milk, LUNCH
and berries. Grilled chicken
breast with
quinoa and
steamed
broccoli

DINNER
Turkey chili with
black beans and a
side of cauliflower
rice.

SNACKS
Greek yogurt
with almonds,
carrot sticks
with hummus,
and mixed nuts.
Macronutrient Breakdown