Breakfast

Fiesta Breakfast Casserole

384 calories | 17g fat | 13g carbs | 45g protein
Blueberry Banana Chocolate Overnight Oats
396 calories | 8g fat | 61g carbs | 20g protein
Italian Cottage Cheese Quiche
388 calories | 22g fat | 8g carbs | 38g protein
PBfit Apple Overnight Oats
395 calories | 9g fat | 53g carbs | 27g protein

Lunch
Chicken Taco Soup
417 calories | 8g fat | 49g carbs | 38g protein
Spaghetti Squash Primavera with Sirloin
472 calories | 21g fat | 28g carbs | 43g protein
Spring Roll Salad
397 calories | 10g fat | 29g carbs | 51g protein
Korean Beef Bowl
456 calories | 16g fat | 30g carbs | 50g protein

Dinner
Turkey Chili
475 calories | 14g fat | 41g carbs | 46g protein
Egg Roll in a Bowl
433 calories | 14g fat | 17g carbs | 59g protein
Chipotle Chicken Burrito Bowl
459 calories | 11g fat | 42g carbs | 48g protein
Crispy Tilapia Tacos
430 calories | 18g fat | 40g carbs | 38g protein
Breakfast
 Fiesta Breakfast Casserole
6 servings

Ingredients:

6 eggs
2 cups egg beaters
1 cup low fat cottage cheese (Daisy)
1 lb turkey breakfast sausage (Butterball)
½ medium yellow onion, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 green bell pepper, diced
10 oz baby spinach
2 cups fat free cheddar cheese (Kraft)
Optional seasonings: Salt, pepper, red pepper flakes, cayenne pepper

Instructions:

1. Preheat oven to 400F

2. In a large skillet over medium high heat, cook turkey sausage until most of the pink
is gone (drain excess fat at this point if desired)
3. Add onion and peppers to the turkey and continue to cook until slightly softened but
not mushy
4. Meanwhile, beat the eggs, egg beaters, and cottage cheese together with a hand
mixer (I recommend adding salt and pepper to the egg mixture for flavor and also
because the salt will help make the eggs nice and fluffy)
5. Add the spinach to the skillet in batches until entirely cooked down
6. Pour the turkey and vegetable mixture into a 9x16 baking dish
7. Pour the egg mixture over the turkey and vegetable mixture and gently mix with a
rubber spatula or spoon
8. Top with cheddar cheese
9. Bake for 45 minutes or until the center is set and the top has started to brown
slightly (if you are getting too much browning before the center is set or if you prefer
no browning you can cover the dish with aluminum foil)
10. Allow to cool, slice into 6 pieces, and store in airtight containers in the refrigerator
 Blueberry Banana Chocolate Overnight Oats
4 servings

Ingredients:

2 cups old-fashioned rolled oats, whole grain (Bob’s Red Mill)

2 cups non-fat plain Greek yogurt (Chobani)
4 tbsp chia seeds
4 tbsp zero calorie sweetener (Lakanto Monkfruit and Allulose)
4 tsp unsweetened cocoa powder
2 cups frozen blueberries
2 medium bananas, mashed
2 cups water

Instructions:

1. Add ½ cup oats to 4 separate containers (such as mason jars or Tupperware)

2. Add ½ cup yogurt to each container
3. Add 1 tbsp chia seeds to each container
4. Add 1 tbsp sweetener to each container
5. Add 1 tsp cocoa powder to each container
6. Add ½ cup blueberries to each container
7. Add ½ a banana, mashed, to each container
8. Add ¼ cup water to each container
9. Mix the contents of each container thoroughly, add more water if desired
10. Seal and store in the refrigerator
 Italian Cottage Cheese Quiche
6 servings

Ingredients:

6 eggs
2 cups egg beaters
1 cup low fat cottage cheese (Daisy)
1 lb turkey breakfast sausage (Butterball)
3 seconds avocado oil spray
½ medium red onion, minced
¾ lb cherry tomatoes, sliced in half
10 oz baby spinach
1 cup crumbled feta cheese

Instructions:

1. Preheat oven to 400F

2. In a large oven safe skillet over medium high heat, cook turkey sausage until most of
the pink is gone (drain excess fat at this point if desired)
3. Add onion and tomatoes to the turkey and continue to cook until slightly softened
but not mushy
4. Add the spinach to the skillet in batches until entirely cooked down, then remove
from heat
5. Meanwhile, beat the eggs, egg beaters, and cottage cheese together with a hand
mixer (I recommend adding salt and pepper to the egg mixture for flavor and also
because the salt will help make the eggs nice and fluffy)
6. Add egg mixture to skillet and gently mix with a rubber spatula
7. Add feta cheese and mix if desired, or leave on top
8. Bake for 45 minutes or until the center is set and the top has started to brown
slightly (if you are getting too much browning before the center is set or if you prefer
no browning you can cover the skillet with aluminum foil)
9. Allow to cool, slice into 6 pieces, and store in airtight containers in the refrigerator
 PBFit Apple Overnight Oats
4 servings

Ingredients:

2 cups old-fashioned rolled oats, whole grain (Bob’s Red Mill)

2 cups non-fat plain Greek yogurt (Chobani)
4 tbsp chia seeds
4 tbsp zero calorie sweetener (Lakanto Monkfruit and Allulose)
8 tbsp zero sugar PBFit
1 medium gala apple, chopped fine or grated
2 cups water

Instructions:

1. Add ½ cup oats to 4 separate containers (such as mason jars or Tupperware)

2. Add ½ cup yogurt to each container
3. Add 1 tbsp chia seeds to each container
4. Add 1 tbsp sweetener to each container
5. Add 2 tbsp PBfit to each container
6. Add ¼ apple to each container
7. Add ¼ cup water to each container
8. Mix the contents of each container thoroughly, add more water if desired
9. Seal and store in the refrigerator
Lunch
 Chicken Taco Soup
5 servings

Ingredients:

1.5 lbs boneless skinless chicken thighs

3 seconds avocado oil spray
1 large yellow onion, diced
2 red bell peppers, diced
1 jalapeno, minced
3 tsp roasted garlic paste (Gourmet Garden)
1 tbsp tomato paste (Cento)
1 10 oz can enchilada sauce (Old El Paso, medium)
1 4 oz can green chiles, with juice (Old El Paso, mild)
2 14.5 oz cans fire roasted tomatoes, with juice (Hunts, with garlic)
1 15 oz can corn, drained
1 15 oz can black beans, rinsed and drained
4 tbsp Chicken Better Than Bouillon
1 cup cilantro
Enough water to cover
Optional seasonings: salt, pepper, onion powder, garlic powder, paprika, chili powder,
cumin, cayenne pepper

Instructions:

1. Spray bottom of Crockpot with avocado oil

2. Add all ingredients to crock pot
3. Cover with water (I used about 1-2 inches of water over the ingredients but feel free
to use more or less)
4. Mix ingredients to dissolve pastes
5. Cook on high for 8 hours
6. Remove chicken thighs from Crockpot, shred, then return to Crockpot and mix
7. Allow to cool, then portion into containers and store in the refrigerator
 Spaghetti Squash Primavera with Sirloin
5 servings

Ingredients:

20 oz sirloin steak (allow to come to room temperature prior to starting)

12 seconds avocado oil spray
2 lbs spaghetti squash, roasted
2 tsp roasted garlic paste (Gourmet Garden)
2 small shallots, minced
1 yellow bell pepper, diced
2 medium carrots, chopped
1 medium zucchini, chopped
½ lb asparagus, ends trimmed, chopped into 2-3 inch pieces
1 cup chopped broccoli
1 cup green peas
1 cup cherry tomatoes
1 cup parmesan cheese, grated (Bel Gioioso)
1 lemon, juiced
Salt and pepper

Instructions:

1. Preheat oven to 400F

2. Cut the spaghetti squash in half lengthwise and remove seeds with a spoon
3. Spray insides of squash with avocado oil and season with salt and pepper
4. Place both halves of the spaghetti squash, cut side down, on a foil lined baking
sheet and bake for 45 minutes or until tender
5. Cook the steak: preheat a cast iron skillet over medium high heat, season room
temperature steak on both sides with salt and pepper, give the skillet a quick spray,
sear both sides of the steak, check temperature with thermometer to gauge level of
doneness, remove steak from skillet, allow steak to rest before cutting
*Rare (120-130F), medium rare (130-140F), medium (140-150F), medium well
(150-160F), well done (160F+)
6. In the same skillet, add shallots, garlic paste, yellow bell pepper, and carrots, then
cook until slightly softened
7. Add zucchini, asparagus, broccoli, peas, and cherry tomatoes and cook until tender
8. Add lemon juice, parmesan, salt and pepper to taste, and mix, then remove from
heat
9. When Spaghetti squash is done (it should be easily pierced by a fork and have some
browning on the bottom), allow to cool slightly and use a spoon to scrape all the
squash out of the rind, then portion into 5 containers
10. Portion vegetable mix across the 5 containers
11. Slice the steak into strips or cut it into cubes and portion 4 oz steak into each
container
12. Seal and store in the refrigerator
 Spring Roll Salad
5 servings
Ingredients:

3 lbs shrimp (peeled, deveined, tail off)

96 g Zero Sugar PBFit
6 g Lakanto monkfruit and allulose sweetener
3 tbsp low sodium soy sauce (Kikkoman)
1.5 tbsp rice vinegar
2-3 limes, juiced
5 tsp ginger paste (Gourmet Garden)
2 tsp roasted garlic paste (Gourmet Garden)
Enough water to thin the dressing to desired consistency
1 lb napa cabbage, thinly sliced
3 cups red cabbage, thinly sliced
½ red onion, thinly sliced
1 red bell pepper, thinly sliced
3 large carrots, julienned (use julienne peeler)
1 medium cucumber, julienned (use julienne peeler, stop when you get to the seeds)
¼ cup cilantro, minced
¼ cup mint, minced
5 tbsp sesame seeds

Instructions:

1. Boil a large pot of water

2. Meanwhile, if using frozen shrimp thaw them under cool running water
3. Add the shrimp to the boiling water and boil about 3 minutes or until shrimp is pink
and tender but not rubbery
4. Drain shrimp, run cool water over them to stop them cooking, and keep them chilled
while preparing the rest of the salad
5. In a small mixing bowl whisk together PBFit, sweetener, soy sauce, rice vinegar, lime
juice, ginger paste, and garlic paste
6. This mixture will be very thick, so add water and continue mixing until it reaches
your desired consistency (I like slightly viscous but drizzle-able)
7. In a very large mixing bowl, add napa cabbage, red cabbage, red onion, bell pepper,
carrots, and cucumber and mix (it might help to layer the vegetables as you add
them to the bowl)
8. Portion the vegetable mixture into 5 separate containers, then top with equal parts
cilantro, mint, and 1 tbsp each sesame seeds
9. Add the shrimp to these containers if desired, or store in 5 separate containers
10. Portion dressing into 5 separate small containers
11. Store everything in the refrigerator until ready to eat
12. When serving, combine 1 container vegetable mix, 1 container shrimp, and 1
container dressing in a large bowl, then toss and enjoy!
 Korean Beef Bowl
5 servings

Ingredients:

2 lbs extra lean ground beef

3 tbsp roasted garlic paste (Gourmet Garden)
1 tbsp ginger paste (Gourmet Garden)
2 tbsp low sodium soy sauce (Kikkoman)
2 tbsp rice vinegar
1 tbsp toasted sesame oil
2 tbsp Swerve brown sugar
5 tbsp sriracha (optional, could also be used as a topping)
1 cucumber. sliced or julienned
3 medium carrots, ribboned or julienned
2 red bell peppers, thinly sliced
5 cups red cabbage, thinly sliced
1 cup green onions, sliced
2 10 oz bags riced cauliflower, steamed (Green Giant)
5 eggs, fried sunny side up on nonstick pan, just prior to serving

Instructions:

1. Heat a large skillet over medium high heat

2. Add beef to the skillet and cook until most of the pink is gone
3. Meanwhile, in a small bowl whisk together garlic paste, ginger paste, soy sauce, rice
vinegar, toasted sesame oil, Swerve brown sugar, and sriracha (if using)
4. Add mixture to the beef and continue cooking until all the pink is gone
5. Cook riced cauliflower according to package instructions
6. Portion riced cauliflower equally across 5 separate containers
7. Portion beef equally into the same containers with the riced cauliflower
8. Portion raw veggies equally across the containers and top each with green onions
9. Store in the refrigerator until ready to eat
10. When serving, fry an egg in a non stick skillet and add to the top!
Dinner
 Turkey Chili
5 servings

Ingredients:

2 lbs ground turkey

1 medium yellow onion, diced
3 red bell peppers, diced
2 tbsp roasted garlic paste (Gourmet Paste)
28 oz can crushed tomatoes (Cento)
1 14.5 oz can kidney beans, drained and rinsed
1 14.5 oz can black beans, drained and rinsed
Enough water to cover
1 tbsp Beef Better Than Bouillon
Optional seasonings: salt, pepper, chili powder, cumin, paprika, cayenne pepper, chipotle
chili powder, smoked salt, oregano, garlic powder, onion powder, Worcestershire sauce

Instructions:

1. Heat a large pot over medium high heat

2. Add turkey to the pot and cook until most of the pink is gone
3. Add onion, peppers, garlic paste, and seasonings and cook until the onions and
peppers are slightly softened
4. Add crushed tomatoes and mix
5. Add black beans and kidney beans
6. Add enough water to cover (you can make this as thin or as thick as you want)
7. Add beef bouillon and stir to dissolve
8. Reduce heat to medium and cook at least 30 minutes or up to an hour
9. If you would like to thicken the chili, use a wooden spoon to smash some of the
beans against the side of the pot and mix them back into the chili (the starches will
help thicken the liquid)
10. Portion into 5 containers and store in the refrigerator
*If desired, you could eat this with riced cauliflower for additional volume and about
25 additional calories if using 1/5 of two 10 oz packages
 Egg Roll in a Bowl
5 servings

Ingredients:

2 lbs lean ground beef

½ medium yellow onion, sliced or diced
3 medium carrots, julienned
1 lb napa cabbage, thinly sliced
2 tsp ginger paste (Gourmet Garden)
3 tsp roasted garlic paste (Gourmet Garden)
3 tbsp low sodium soy sauce (Kikkoman)
2 tbsp rice vinegar
2 10 oz packages riced cauliflower (Green Giant)
10 tbsp sugar free stir fry sauce (G Hughes), 2 tbsp per serving

Instructions:

1. Heat a large skillet or wok over medium high heat

2. Add beef to the pan and cook until most of the pink is gone
3. Add carrots, onion, and cabbage and cook until tender
4. Meanwhile, in a small bowl whisk together ginger paste, garlic paste, soy sauce, and
rice vinegar
5. Add mixture to the pan and stir
6. Cook riced cauliflower according to package instructions
7. Portion cauliflower rice into 5 separate containers
8. Portion beef and vegetable mixture into the same containers with the riced
cauliflower
9. Store in the refrigerator until ready to serve
10. Serve each portion with 2 tbsp G Hughes sugar free stir fry sauce
 Chipotle Chicken Burrito Bowl
5 servings

Ingredients:

1.5 lbs boneless skinless chicken thighs

2 chipotle peppers in adobo (individual chiles, not whole cans)
5 limes, juiced
1 and ¼ cup cilantro, separated
Enough water to thin marinade to desired consistency
10 cups romaine lettuce, chopped
1 14.5 oz can black beans, drained and rinsed
1.25 cups corn (frozen, canned, or fresh)
1.25 cups pico de gallo (Walmart deli item)
1.25 cups fat free cheddar cheese (Kraft)
10 tbsp mashed avocado (Avofresco), 2 tbsp per serving
10 tbsp low fat plain Greek yogurt (Chobani), 2 tbsp per serving
2 10 oz packages riced cauliflower (Green Giant)

Instructions:

1. Add chipotle peppers, lime juice, and 1 cup cilantro to a blender or food processor
with 1 or 2 tbsp of water and combine
2. Add additional water and continue to blend/pulse until desired consistency is
reached
3. In a large Ziplock bag, combine chicken thighs and marinade, allow to marinate in
refrigerator for at least 30 minutes and up to overnight
4. Grill the chicken until it reaches internal temperature of 165F (use indoor, outdoor,
or stove top grill, or just cook in whatever other method is available to you such as
an air fryer, oven, or skillet)
5. Cut chicken into strips or cubes
6. Cook riced cauliflower according to package instructions
7. Portion riced cauliflower into 5 separate containers
8. Add equal portions black beans to each container
9. Add equal portions corn to each container
10. Add equal portions chicken to each container
11. Portion romaine lettuce into 5 new containers
12. If desired, portion ¼ cup pico de gallo, ¼ cup cheddar, 2 tbsp Greek yogurt, and a
sprinkling of cilantro to each container with the romaine, or portion these into their
 own small containers to keep separate until serving if preferred (I do not
recommend pre-portioning the avocado until serving or it will turn brown)
13. When serving, reheat containers with the riced cauliflower, beans, corn, and
chicken in the microwave for 2-3 minutes (or reheat using your preferred method),
then combine the contents of this container and all the other toppings in a bowl and
mix
*I like to top this with a few tablespoons of Herdez Taqueria Street Sauce in the
avocado cilantro flavor which adds about 30 calories to each serving
 Crispy Tilapia Tacos with Red Cabbage Slaw
5 servings

Ingredients:

20 oz tilapia (5 4 oz filets)
5 seconds avocado oil spray
1 cup parmesan, grated (Bel Gioioso)
½ cup panko (Kikkoman)
5 cups red cabbage, thinly sliced
½ medium red onion, thinly sliced
½ jalapeno, minced
2 tsp salt
1 tbsp olive oil (or avocado oil)
½ cup cilantro
3-4 limes, juiced
15 low carb tortillas, street taco size (Misson Zero Net Carb), 3 per serving
10 tbsp light sour cream (Daisy), 2 tbsp per serving
15 tbsp taco sauce (Herdez Taqueria Street Sauce, Avocado Cilantro), 3 tbsp per serving
Optional seasonings: paprika, chili powder, cumin, cayenne pepper, salt, pepper, onion
powder, garlic powder

Instructions:

1. Make the slaw ahead of time to allow the lime juice to start to soften the cabbage
and for the flavors to meld (I suggest at least 12 hours before serving)
2. In a large bowl, combine cabbage, red onion, cilantro, jalapeno, salt, and olive oil,
then cover and allow to marinate in the refrigerator until serving (portion into 5
separate containers if desired, just be careful to make sure that each container gets
some juice)
3. Preheat the air fryer or oven to 400F
4. Pat each tilapia fillet dry with a paper towel, then spray lightly with avocado oil
5. In a shallow bowl, mix together parmesan, panko, and desired seasonings
6. Dredge each tilapia filet in the mixture (if it does not stick just press it on while the
filet is laying flat, then flip it gently and repeat on the other side
7. Place tilapia in the air fryer or place on a foil lined baking sheet and cook for 8 to 12
minutes, flipping half way through (carefully), until it reaches an internal
temperature of 145F
8. Store each tilapia filet in a separate container
9. When serving, reheat tilapia in the air fryer or toaster oven (if you microwave it might
get soggy) and slice into strips
10. Heat the tortillas in a dry skillet until warm (3 per serving)
11. Divide the strips of 1 filet of the reheated tilapia across the 3 tortillas, top with slaw,
low fat sour cream, and taco sauce if desired
12. Serve leftover slaw from each serving on the side