THE
MEAL PREP
MANUAL
1st EDITION
JOSH CORTIS
Entrées
Sweet Potato Breakfast Hash
Coconut Chicken Curry
Hamburger and Sweet Potato Fries
Balsamic Chicken and Roasted Vegetables
Loaded Meatloaf & Green Beans
Chicken Lettuce Wraps
Meatballs in Bolognese
Brazilian Chicken Stroganoff
Chicken Burrito Bowls
Shredded Pork and Sweet Potatoes
Stuffed Peppers
Sweet Chili Chicken and Shrimp
Roasted Turkey with Cauliflower Purée
Chicken Enchiladas
Teppanyaki Steak, Chicken, and Vegetables
Sweet Potato Chili
Chicken Fajitas
Crockpot Jambalaya
Kung Pao Chicken
1
Table of Contents
10
15
20
25
30
Butternut Squash & Spinach Lasagna
Beef & Potato Stew
Pork Tenderloin & Roasted Brussels
Buffalo Chicken & Garlic Parmesan Potatoes
Turkey and Hash Brown Egg Bake
103
108
112
116
120
35
39
44
49
55
60
65
70
75
80
85
89
93
98
Snacks
Chicken Salad
Buffalo Chicken Dip
Chicken Kelaguen
Greek Salad
Honey Nut Bars
Pão de Queijo
125
129
133
137
141
145
INTRODUCTION
2
Thank you for purchasing The Meal Prep Manual - 1st
Edition eBook! I hope you find the recipes included to be
helpful in reaching your health and nutrition goals!
We live in a busy world where many people struggle to
find time to prepare home cooked meals. Over the last few
decades, home cooked meals have become almost obsolete.
Many find themselves eating out more frequently and spending more money on food than is necessary. My goal with this
cookbook is to provide a resource for individuals to easily prepare their own meals in order to lead a healthier lifestyle and
to assist in saving money.
Meal prepping is ideal for people looking to lose weight,
gain weight, save money, increase overall health, and save
time. One of the primary excuses people give for not cooking
their meals is that they have no time. It is true that as a whole
our society is working longer hours and participating in more
activities. Time, however, is a relative concept. Similar to exercise, when lack of time is used as an excuse we are referring to perceived time. A day is 24 hours long, if we work for
8 hours and sleep for 8 hours there are still 8 hours left in our
day. People will make time for the things they value. Instead
of surfing the internet or watching television for a few hours a
night you could be making an investment to your health. The
purpose of meal prep is to save you time while still maintaining a healthy diet. Spending 3 hours in the kitchen on Sunday
can provide you with meals for the remainder of the week.
Thats only 1.7% of your week. 1.7% of your week to save
you money, improve your health, and save you time. It’s hard
3
to believe anyone couldn’t take 2% of their week to provide
all of their meals for the upcoming days. I hope those of you
who struggle to find time for cooking will find tremendous
value in the recipes compiled in the following pages!
The Basics
If you already know how to cook then meal prepping will
be a cakewalk for you. If you don’t know how to cook, then
congratulations, you are about to learn. Cooking is a skill that
will increase the quality of your life exponentially. You would
be hard pressed to find a person who doesn’t get enjoyment
out of great food. The recipes from this cookbook are easy to
follow with no advanced cooking techniques, just simple cooking to produce highly nutritious and palatable food. If you are
ever doubting your abilities to cook one of the recipes, YouTube is a fantastic reference to learn anything you’d need to
know.
Before beginning I recommend purchasing a cast iron
grill pan, kitchen scale, and containers to store your food.
Buy containers that are microwave, dishwasher, and freezer
safe to make your life easier. A quick search on Amazon for
“meal prep containers” will provide you with hundreds of results. Each recipe in this book has calorie, macronutrient and
time estimates attached. Keep in mind these are estimates.
Calorie content will be skewed by the size of your vegetables
or the weight of your meats. The values given should be
close as long as you follow the recipe. The time it takes to
cook the meals will depend on your experience in the kitchen.
Here are some strategies you should be taking to improve
your efficiency and ensure you are saving as much time as
possible:
1. Read the entire recipe before starting.
You should be doing this for all recipes! Having a complete understanding of where the recipe is going will help you
be efficient in your cooking.
2. Begin cooking things that need more time and less babysitting first (i.e. Rice).
Rice/quinoa/lentils and other grains that don’t require
you to actively watch them should be started first. You don’t
want to finish cooking the whole meal and start the rice last
because you will be waiting 30 minutes and not multitasking.
3. Perform all necessary washing and cutting of foods before you begin cooking.
This is known as mise en place, French for “putting in
place”. Doing this will allow you to move efficiently through
the recipe. If you are a slow chopper, you won’t have to worry
about moving too fast to keep up with a pan and make poor
or dangerous cuts.
4. Wash your dishes as you go.
To get done in under an hour this is a must. There will
be plenty of down time when you are waiting for things to
cook. Use that time to clean up a pot or two.
4
5. Utilize all of the burners on your stove.
Some of the recipes will require you to use more than
one skillet. It will help you save time to have more than one
go to skillet or pan for cooking. If you only have one, just
know that it may take you a bit longer.
6. Get practice seasoning food without measuring utensils.
Measuring out spices and seasonings is quite possibly
the most time consuming endeavor you will face in these recipes. The awesome thing about cooking is that is not an exact
science. You can take some liberties with spices and the final
product will still turn out well. Obviously if you need precise
measurements for nutritional tracking then measuring may be
needed. However, most spices are so low in calories a little
extra here and there isn’t going to push the needle too much
in either direction. As you become more comfortable in the
kitchen you will drastically decrease the time it takes to prepare your meals. Knife skills are a huge part of meal prep as
you will be cutting vegetables often. Practice makes perfect.
Having a sharp knife will be safer and faster.
The majority of the recipes are intended to be split into 5 servings, one for each work day. My Fitness Pal was used to calculate the nutritional information. Many of the measurements
in this book are volumetric measurements in Imperial units.
Because of this it leaves a little room for error. Again, if you
need exact measurements for calorie counting purposes then
weigh and measure your food each time you cook to get the
best possible value for your meals. That being said, if you are
not someone who needs precise values, the nutritional information in this book is likely to be similar to whatever you
throw together. It’s also important to note that if you change
the recipes in anyway, you will need to recalculate the nutritional information.
Let’s talk about calorie consumption. Many people question how many calories they should eat per day. The answer
is that it depends and it is different for every individual. You
need to take into account your goals (do you want to lose
weight or gain weight), your activity levels, and your biology.
Luckily we can make a good estimate on our calorie intake using the Harris-Benedict Equation. The Harris-Benedict Equation is a formula used to determine our basal metabolic rate
(BMR). The BMR is the rate of energy expenditure required to
maintain necessary functions to sustain life. You can think of
it as the minimum amount of calories you would need to consume if you just laid in bed for a period of time. The HarrisBenedict equation takes into account an individuals height,
weight, age and gender to determine the caloric level necessary to maintain weight. Once the BMR is determined we can
multiply it by an activity factor corresponding to different activity levels to establish the recommended daily calorie intake.
Let’s take a look at the equation and determine what your values are. Unless you are a math savant, you’ll need a calculator to navigate your way through the equation. If you type
“BMR calculator” into Google you will find plenty of resources
that will make these calculations for you.
Harris-Benedict Equation
Males - BMR = 88.362 + (13.397 x weight in kg) + (4.799 x
height in cm) - (5.677 x age in years)
Females – BMR = 447.593 + (9.247 x weight in kg) + (3.098 x
height in cm) - (4.330 x age in years)
If you are unsure of your measurements in the metric system,
use the following conversions to determine your values.
Height (in) _______ * 2.54 = ________cm
Weight (lbs) _______ / 2.2 = ________kg
Write down your values to the following equations to make
your calculations easier.
Males –
Weight – (13.397 x _________kg) = _________ Value #1
Height - (4.799 x _________cm) = _________
Age -
5
Value #2
(5.677 x _________years) = _________ Value #3
BMR = 88.362 + Value #1 + Value #2 – Value #3 =
_________cals/day
Females –
Weight - (9.247 x _________kg) = _________ Value #1
Height - (3.098 x _________cm) = _________
Age -
Value #2
(4.330 x _________ years) = _________ Value #3
BMR = 447.593 + Value #1 + Value #2 – Value #3 =
_________cals/day
To calculate your Total Daily Energy Expenditure (TDEE) we
need to consider your activity levels. In the following table
there are values corresponding to five activity levels ranging
from no exercise to heavy exercise, multiple times per day.
You can also consider your work when calculating your activity. If you work a desk job don’t add any extra activity. If you
work as a landscaper, for example, and are doing manual labor it is in your best interest to factor the work done when
choosing which category you fall into. Multiply the BMR you
calculated in the previous equation by the constant corre-
6
sponding to your activity level and you will get a value for the
recommended daily intake in order to maintain your weight.
BMR x activity level constant = ________ cals/day
This tool can be extremely effective to a person who
wishes to change their body composition. The equation provides an estimate, of course, but for the majority of people it
will provide a figure that’s within the ballpark of where their actual number stands. I would recommend performing a 2 week
experiment in order to validate that this number is accurate.
Follow this protocol to confirm you TDEE:
Little to no exercise
calories needed = BMR x 1.2
Light exercise (1–3 days per
week)
calories needed = BMR x 1.375
Moderate exercise (3–5 days per
week)
calories needed = BMR x 1.55
Heavy exercise (6–7 days per
week)
calories needed = BMR x 1.725
Very heavy exercise (twice per
day, extra heavy workouts)
calories needed = BMR x 1.9
1. Calculate your TDEE using the equations on the previous
pages or using an online calculator. Make sure this value is
for TDEE not just BMR. BMR doesn’t factor in your daily
activity. Record this value, you need it for step 3.
2. On the day you start the experiment, wake up, go to the
bathroom and then immediately weight yourself. This is
your starting weight. Record the value.
3. For the following 14 days, weigh and measure all of your
food and track your intake using My Fitness Pal. You
should be aiming to hit the value that was calculated in
step 1. This is your daily calorie intake with an estimate for
your daily activity factored in.
4. For those 14 days, go about your normal life. Try not to
change anything in your normal operations.
5. On Day 15, wake up, go to the bathroom and weigh yourself immediately. This is your final weight. Record the
value.
6. Subtract your final weight from your starting weight. If you
stayed the same weight, your estimate for TDEE has been
confirmed. If you gained weight, your estimate for TDEE
was too high and if you lost weight your estimate was too
low.
7. 1 pound of body weight is worth around 3500 calories. If
you gained 1 pound after your experiment, we can estimate
that you were in a calorie surplus of roughly 3500 calories,
meaning that over the course of 2 weeks you ate 250 calories of food above what energy balance is for you.
8. To re-baseline your TDEE perform the following calculations:
Final weight - Starting weight = __x__lbs
(__x__lbs x 3500 calories) / 14 days = __y__cals/day
7
__y__cals/day + TDEE from step 1 = _____cals/day (this
is your new estimated TDEE)
Good luck to you with your nutritional goals!
MPM Prep Crew - Facebook Group
I decided to have a page where we can work together as a
community to share recipes, share our creations, and ask any
questions that you may want answered. Below is a link to the
private Facebook group that is reserved for people who have
purchased a copy of this book. Go to Facebook and request
to join!
https://www.facebook.com/groups/162020708086653
About the Author
I believe that food is truly one of life's greatest pleasures.
You'd be hard pressed to find any person who doesn't enjoy a
good meal. Eating healthy shouldn't be a chore. With a little
time and practice, anyone can learn how to create highly palatable, nutritious meals.
I don't follow any diet in particular but I naturally lean toward
a Paleo style methodology. As a general rule, I base my
meals around meats and vegetables. I try to limit grains and
refined sugar as I have found that I feel better when they are
restricted. You'll find many of my recipes follow this style with
the exception of the occasional serving of rice. I believe
author Michal Pollan puts it best. His philosophy is,
"Eat [real] food, mostly plants, not too much."
My name is Josh and I love food. I am a 25 year old from Kansas City, Missouri. I have a Bachelor's degree in Exercise Science and am a Certified Exercise Physiologist. I have also
published research in the fields of Exercise Physiology and
Neurophysiology.
I discovered meal prep while in college. I wanted to be able
to maintain a healthy diet while balancing a full class load,
training, and a social life. I would make a handful of meals at
once to save time and ensure I had healthy food that was
readily available. I quickly became intrigued on how I could
create more flavorful and nutritious meals that kept well in the
refrigerator. After I accrued a handful of recipes, I figured it
was time to share.
8
-Michael Pollan
Almost every person would benefit from increasing their vegetable consumption. I think it should be a goal of everyone to
get at least one serving of vegetables with every meal.
Copyright © 2018 by Joshua M. Cortis
Version 2.2. November 2018.
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher.
ENTRÉES
9
SWEET POTATO
BREAKFAST HASH
Sausage and sweet potatoes cooked with onions and garlic and
served with a side of eggs. A calorie dense breakfast option to
help you start off your day.
PREP TIME
10 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
554 Cals
Carbs
26g
Protein
27g
10
Fat
38g
SWEET POTATO HASH
SHOPPING LIST
Ingredients
PRODUCE
•2 large sweet potatoes
•½ yellow onion
2 large sweet potatoes
1 yellow onion
MEAT/DAIRY
1 lb sausage
1 dozen eggs
CHECK YOUR PANTRY
Garlic
Olive oil
Salt and pepper
11
•1 tsp minced garlic
•1 pound of breakfast sausage (I prefer Jimmy Dean Original)
•10 large eggs
•1 tsp olive oil
•Salt and pepper to taste
SWEET POTATO HASH
For the Hash
•Heat a large skillet over medium high heat. Dice the onion and add to the pan with olive oil
and garlic. Allow to cook for 2-3 minutes. Add the sausage to the onion and garlic mixture and
stir occasionally until browned.
•While the sausage is cooking, fill a saucepan with enough water to cover sweet potatoes and
begin to boil water.
•Peel the sweet potatoes and cut into ½ inch cubes. Add the potatoes to the water once it is
boiling. Cook until sweet potatoes are soft and easily pierced with fork.
•Drain the potatoes and add to the sausage mixture. Make sure you drain the fat first.
For the Eggs
•You can cook the eggs any way that you like. I prefer boiled or scrambled. If you prefer fried,
I would make them fresh the day you plan on eating each meal.
•Fill a medium pot with enough water to cover 10 eggs. Bring the pot to a boil and then remove
from the heat and cover. Set a timer for 12 minutes.
•After 12 minutes drain the water and shower the eggs in cold water to cool. Peel the eggs
and cut in half.
12
SWEET POTATO HASH
This recipe makes 5 servings. Divide your hash evenly into each of your 5 containers and add
2 eggs to each.
13
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the sausage for ground turkey. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
124g
84g
Carbs
Fat
Protein
Calories
128g
188g
136g
2748
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
32g
47g
34g
687
WEIGHT GAIN TIP
5
26g
38g
27g
554
Add an extra sweet potato and use a full dozen eggs. Divide
by the # of servings. Below is the nutrition information for
the entire recipe.
6
21g
31g
23g
455
7
18g
27g
19g
391
14
Carbs
Fat
169g
200g
160g
1892
Protein Calories
155g
3096
COCONUT
CHICKEN CURRY
Chicken and red bell peppers in a coconut curry sauce served
over roasted spaghetti squash. A low calorie, cheap meal option
that packs a lot of flavor and variety.
PREP TIME
10 Minutes
COOK TIME
1 Hour
(40 Min Inactive)
PER SERVING - MAKES 5
451 Cals
Carbs
22g
Fat
23g
Protein
40g
15
COCONUT CHICKEN CURRY
SHOPPING LIST
For the Curry
For the Spaghetti Squash
PRODUCE
•2 lbs of chicken thighs
•1 cup of canned coconut milk
•1 medium spaghetti squash
•1 Tbsp olive oil
•1 small red onion
•2 red bell peppers
•Salt and pepper to taste
1 red onion
2 red bell peppers
1 spaghetti squash
MEAT/DAIRY
2 lbs of chicken thighs
CHECK YOUR PANTRY
1 can of coconut milk
Garlic
Olive oil
Curry Powder
Turmeric
Paprika
Cayenne pepper
Salt and pepper
•1 Tbsp garlic
•1 Tbsp olive oil
•1 Tbsp curry powder
•1/2 Tbsp turmeric
•½ Tbsp paprika
•½ Tbsp cayenne pepper
•Salt and pepper to taste
16
COCONUT CHICKEN CURRY
For the Squash
•Preheat your oven to 425°F. Cut the spaghetti squash in half the long way. It may help to pierce the
squash with a fork and microwave for a few minutes to make it easier to slice. Scoop out any seeds
and sprinkle with olive oil, salt, and pepper. Place on a cookie sheet face up and cook for around 40
minutes or until you can easily peel away the flesh.
For the Curry
•Heat a skillet over medium high heat and add a bit of olive oil.
•Season one side of the chicken with salt and pepper and place season side down in pan and then season the other side. Cook until the center is no longer pink or a has an internal temperature of 165°F.
•While the chicken is cooking, cut the red onion and peppers into thin strips
•When the chicken is finished, add a bit of olive oil to the same pan and sauté the onion, peppers, and
garlic until soft.
•Add coconut milk and all spices. Shake the can of coconut milk before opening until you hear it is in
liquid form. Running the can under hot water will help the process. Stir to incorporate.
•Reduce the heat to low and cover. Simmer the sauce and allow to thicken until desired consistency.
If the sauce is still runny after ~10 minutes, mix 1 Tbsp of cornstarch with ½ Tbsp of cold water and
add to the sauce to thicken.
17
COCONUT CHICKEN CURRY
•While the sauce is simmering, cut your chicken into 1-2 inch pieces. Add the sliced chicken to sauce
once it has thickened.
This recipe makes 5 servings. Add 1 cup of spaghetti squash to each of your containers and divide the
curry mixture evenly between the 5 containers.
18
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
This recipe is already solid for weight loss just divide the
recipe into more servings.
Carbs
Fat
Protein
Calories
109g
113g
200g
2253
Servings
Carbs
Fat
Protein
Calories
4
27g
28g
50g
563
WEIGHT GAIN TIP
5
22g
23g
40g
451
Add 1 cup of rice to each dish instead of the squash. Below
is the nutrition information for the entire recipe. Divide by
the # of servings.
6
18g
19g
33g
376
7
16g
16g
29g
322
19
Carbs
Fat
302g
113g
Protein Calories
220g
3105
HAMBURGER &
SWEET POTATO FRIES
Hamburger patties made from 85/15 ground beef served with
fresh tomato slices, romaine lettuce, and a side of sweet potato
fries.
PREP TIME
30 Minutes
COOK TIME
35 Minutes
PER SERVING - MAKES 5
671 Cals
Fat
36g
Carbs
38g
Protein
47g
20
HAMBURGER & SWEET POTATO FRIES
SHOPPING LIST
PRODUCE
2 Roma tomatoes
1 head romaine lettuce
2 large sweet potatoes
1 yellow onion
1 jalapeño (optional)
MEAT/DAIRY
2 lbs ground beef
(85/15)
2 eggs
Sliced cheese
CHECK YOUR PANTRY
Dijon mustard
Worcestershire Sauce
Garlic
Olive oil
Salt and pepper
Cooking spray
21
Ingredients
•2 lbs of ground beef (85/15)
•2 eggs
•½ yellow onion
•2 tsp dijon mustard
•2 tsp Worcestershire sauce
•1 tsp minced garlic
•1 tsp salt
•1 tsp pepper
•1 tsp olive oil
•Cooking spray
•2 Roma tomatoes
•1 head of romaine lettuce
•2 large sweet potatoes
•1 jalapeño (optional)
•Cheese of your choice
HAMBURGER & SWEET POTATO FRIES
Preparation
•In a large bowl whisk two eggs and add in 2 tsp Worcestershire sauce, 2 tsp dijon mustard, 1 tsp
minced garlic, ½ finely chopped onion, and 1 tsp salt and pepper
•Add in beef and mix together. Try and handle the meat as little as possible as it will get tough
•Use a scale if you have one to portion out 4oz balls and shape into a patty. Aim for 10 patties.
•Making a shallow imprint with your thumb into the patty will prevent it from puffing up during cooking.
•To cook your burgers, use a grill for best results. If you don’t have access to a grill heat a skillet over
medium to medium high heat and cook with a small amount of oil. The burgers are done when they
have reached in internal temperature of 160°F.
•While your burgers are cooking, wash and peel your sweet potatoes. Preheat your oven to 425°F. Cut
potatoes into ¼”x ¼” matchstick shapes. Placing the potatoes in ice cold water for at least 30 minutes
prior to cooking may help with crispiness. This step is optional.
•Line a cookie sheet with foil and spray with oil. Spread the potatoes out over the foil but be sure you
don’t overcrowd the sheet. Spray the top of the potatoes with oil and season with salt and pepper or
your favorite seasoning.
22
HAMBURGER & SWEET POTATO FRIES
Preparation
•Cook for 10 minutes and then flip the potatoes and cook for 5-10 additional minutes. Watch the potatoes closely as they are prone to burn.
This recipe makes 5 servings. In each of your containers put two hamburger patties, two pieces of lettuce, tomato slices, one piece of cheese, and split the sweet potato fries evenly 5 ways.
23
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the beef for ground turkey. Below is the nutrition information for the entire recipe. Divide by the # of servings.
Carbs
Fat
200g
110g
Carbs
Fat
Protein
Calories
192g
182g
237g
3354
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
48g
46g
59g
839
WEIGHT GAIN TIP
5
38g
36g
47g
671
Double the amount of sweet potatoes an add an extra pound
of hamburger. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
32g
30g
40g
559
7
27g
26g
34g
479
24
Carbs
Fat
266g
251g
244g
2766
Protein Calories
329g
4639
BALSAMIC CHICKEN &
ROASTED VEGETABLES
Balsamic marinated chicken served with red potatoes and
cherry tomatoes as well as balsamic roasted vegetables. A flavorful, low calorie meal option which provides more than a
serving of vegetables.
PREP TIME
40 Minutes
(30 Min Inactive)
COOK TIME
40 Minutes
PER SERVING - MAKES 5
474 Cals
Fat
14g
Carbs
46g
Protein
42g
25
BALSAMIC CHICKEN
SHOPPING LIST
PRODUCE
1 lb red potatoes
1 pint grape tomatoes
1 red onion
1 red pepper
½ lb of carrots
1 bunch of broccoli
MEAT/DAIRY
2 lbs chicken breast
CHECK YOUR PANTRY
Olive oil
Balsamic vinegar
Dijon mustard
Garlic
Honey
Salt and pepper
26
For the Chicken
• 2 lbs of chicken breast
• 1 pint of grape tomatoes
• 1 lb of red potatoes
• ½ red onion
• 2 Tbsp olive oil
• ¼ cup balsamic vinegar
• 1 Tbsp Dijon mustard
• 1 Tbsp minced garlic
• 2 Tbsp honey
• Salt and pepper to taste
For the Roasted Vegetables
• 1 red pepper
• 1 bunch of broccoli
• ½ lb of carrots
• 2 Tbsp balsamic vinegar
• 1 Tbsp olive oil
• Salt and pepper to taste
BALSAMIC CHICKEN
For the Chicken
•Preheat your oven to 400°F
•In a bowl mix together ¼ cup balsamic vinegar, 2 Tbsp honey, 1 Tbsp dijon mustard, 1 Tbsp
minced garlic, and salt & pepper.
•Place the chicken in a gallon plastic bag and pour your sauce mixture over the chicken. Remove as much air from the bag as possible. Marinate for at least 30 minutes.
•Cut the potatoes and onion into 1-2 inch pieces and put in a 13”x9” pan or on a foil lined sheet
pan. Drizzle with olive oil and season with salt and pepper and bake for 15 minutes.
•After 15 minutes of baking, remove from the oven and add the grape tomatoes and the
chicken along with the marinade.
•Cook the chicken for 25 minutes or until the internal temperature is at least 165°F.
For the Vegetables
•Cut the vegetables into 1” pieces.
•Cover a sheet pan with aluminum foil and spread out the vegetables evenly. Drizzle with 1
Tbsp olive oil, 2 Tbsp balsamic vinegar and salt and pepper over the top.
•Bake for 15 minutes.
27
BALSAMIC CHICKEN
This recipe makes 5 servings. Cut the chicken into strips and divide everything evenly into 5 portions.
28
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the potatoes. Divide by the # of servings. Below is the
nutrition information for the entire recipe.
Carbs
Fat
159g
67g
200g
2039
Add an additional 1 lb of potatoes, chicken breast, and 2
Tbsp of olive oil. Reduce the amount of vegetables if its too
much volume. Divide by the # of servings.
29
Fat
304g
107g
Fat
Protein
Calories
231g
68g
209g
2372
Protein Calories
WEIGHT GAIN TIP
Carbs
Carbs
Protein Calories
305g
3399
Servings
Carbs
Fat
Protein
Calories
4
58g
17g
52g
593
5
46g
14g
42g
474
6
39g
11g
35g
395
7
33g
10g
30g
339
LOADED MEATLOAF
& GREEN BEANS
Meatloaf made with 85/15 ground beef, stuffed with onions and
carrots, served with a side of green beans and garlic parmesan
potato wedges.
PREP TIME
20 Minutes
COOK TIME
1 Hour
PER SERVING - MAKES 5
684 Cals
Carbs
46g
Fat
34g
Protein
48g
30
LOADED MEATLOAF
SHOPPING LIST
PRODUCE
1 sweet onion
1 bag shredded carrots
1 lb fresh green beans
5 small russet potatoes
MEAT/DAIRY
2 lbs of ground beef
(85/15)
Eggs
Milk
Parmesan cheese
CHECK YOUR PANTRY
Oats
Seasoned Salt
Garlic
Paprika
Cayenne pepper
Dried parsley
Salt and pepper
31
For the Meat Mixture
•2 lbs of ground beef (85/15)
•¾ cup instant oats
•2 eggs
•1 cup whole milk
•½ sweet onion
•1 cup shredded carrots
•¼ cup grated parmesan
cheese
•1 tsp pepper
•1 tsp salt
•1 tsp Lawry’s seasoned
salt
For the Potato Wedges
•5 small russet potatoes
•2 Tbsp minced garlic
•1 tsp salt
•1 tsp pepper
•1 tsp paprika
•1 tsp cayenne pepper
•1 Tbsp dried parsley
•3 Tbsp grated parmesan cheese
For the Green Beans
•1 lb of cut and washed fresh
green beans
LOADED MEATLOAF
For the Meatloaf
•Preheat oven to 350°F
•Finely chop the onion (and the carrots if desired).
•In a large bowl combine beef, ¾ cup oatmeal, 2 lightly beaten eggs, 1 cup of milk, 1 tsp salt, 1 tsp pepper, 1 tsp seasoned salt, ¼ cup grated parmesan cheese, and the chopped onion and carrots. Try not
to handle too much as the meat will become tough.
•Press the mixture into a large loaf pan and bake for 1 hour or until the center registers a temperature
of 160°F.
For the Potatoes
•Wash each of your potatoes thoroughly. Cut each of them in half long ways 3 times so you have 8
wedges for each potato.
•You can use the oven at the same time you are cooking the meatloaf. On a cookie sheet, drizzle 1
Tbsp of olive oil over the potatoes. Sprinkle 1 tsp each of salt, pepper, paprika, cayenne, and 1 Tbsp
parsley over the potatoes. Add 2 Tbsp minced garlic and 3 Tbsp of grated parmesan and toss the potatoes to coat. Bake them for 15 minutes and then flip them to the other side and cook an additional 1015 minutes. Watch them carefully to ensure they don’t burn.
32
LOADED MEATLOAF
For the Green Beans
•If you buy the pre-cut green beans in the bag, follow the instructions on the bag.
•If you buy regular green beans, cut off the ends and boil them for 10 minutes or until they are soft.
This recipe makes 5 servings. Cut the meatloaf into 5 equal portions and divide the green beans and
potatoes evenly.
33
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the ground beef for ground turkey. Divide by the # of
servings. Below is the nutrition information for the entire
recipe.
Carbs
Fat
238g
100g
Carbs
Fat
Protein
Calories
230g
172g
238g
3420
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
58g
43g
60g
855
WEIGHT GAIN TIP
5
46g
34g
48g
684
Add an additional 3 potatoes and an extra 1 Tbsp of grated
parmesan (& spices) to the recipe. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
38g
29g
40g
570
7
33g
25g
34g
489
34
Carbs
Fat
308g
174g
246g
2836
Protein Calories
249g
3794
CHICKEN
LETTUCE WRAPS
Ground chicken cooked with Asian flavors and eaten with shredded carrots and bean sprouts in a romaine lettuce leaf. Served
with a peanut sauce.
PREP TIME
5 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 4
406 Cals
Carbs
29g
Fat
21g
Protein
25g
35
CHICKEN LETTUCE WRAPS
SHOPPING LIST
PRODUCE
1 yellow onion
1 red onion
1 hunk of ginger
1 head romaine lettuce
1 bag of shredded
carrots
1 bag of bean sprouts
MEAT/DAIRY
1 lb ground chicken
MIDDLE AISLES
1 can water chestnuts
1 jar hoisin sauce
CHECK YOUR PANTRY
Sriracha
Soy sauce
Rice wine vinegar
Peanut butter
Honey
Sesame oil
Garlic
Olive Oil
36
For the Wraps
•1 lb ground chicken
•½ small diced onion
•¼ cup hoisin sauce
•1 Tbsp olive oil
•1 Tbsp minced ginger
•1 Tbsp minced garlic
•1 Tbsp Sriracha
•2 Tbsp soy sauce
•1 Tbsp rice wine vinegar
•1 8oz can of chopped water chestnuts
•Salt and pepper to taste
For the Peanut Sauce
•2 Tbsp peanut butter
•1 ½ Tbsp water
•1 ½ tsp soy sauce
•1 ½ tsp rice wine vinegar
•1 tsp honey
•1 tsp sesame oil
•¼ tsp minced garlic
•½ tsp fresh minced ginger
For the Toppings/Wrap
•1 cup of shredded carrots
•1 cup of bean sprouts
•½ cup sliced red onion
•1 head of romaine lettuce
CHICKEN LETTUCE WRAPS
For the Chicken
•Heat 1 Tbsp of olive oil in a skillet over medium high heat. Sauté ½ of a diced yellow onion, 1 Tbsp
minced ginger, and 1 Tbsp of minced garlic for 2 minutes and then add the chicken.
•Once the chicken is cooked, stir in ¼ cup hoisin sauce, 1 Tbsp rice wine vinegar, 2 Tbsp soy sauce, 1
Tbsp Sriracha, and water chestnuts and cook until heated.
•Tear off individual pieces of lettuce and rinse with water. Clean bean sprouts and carrots as well. Cut
the red onion into thin slices.
For the peanut sauce
•Mix all ingredients in a bowl and whisk to create a smooth mixture.
This recipe makes 4 servings. Because of the lettuce, I wouldn’t prep more than 4 at a time. Divide the
meat, peanut sauce, carrots, bean sprouts, and red onion into 4 portions. In each container put 2
pieces of lettuce to use for your wraps. I like to store the toppings inside of the lettuce boat to make for
easy removal before microwaving.
37
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the peanut sauce from the recipe. Divide by the # of
servings. Below is the nutrition information for the entire
recipe.
Carbs
Fat
101g
64g
Carbs
Fat
Protein
Calories
116g
84g
101g
1624
Protein Calories
Servings
Carbs
Fat
Protein
Calories
2
58g
42g
51g
812
WEIGHT GAIN TIP
3
39g
28g
34g
541
Add 1 cup of rice to each dish. Divide by the # of servings.
Below is the nutrition information for the entire recipe.
4
29g
21g
25g
406
5
23g
17g
20g
325
38
Carbs
Fat
349g
84g
93g
1352
Protein Calories
121g
2636
MEATBALLS
IN BOLOGNESE
Meatballs made from 85/15 ground beef served with homemade
bolognese sauce made with fresh basil, parsley, carrots, and
celery.
PREP TIME
25 Minutes
COOK TIME
50 Minutes
PER SERVING - MAKES 5
617 Cals
Carbs
30g
Fat
36g
Protein
43g
39
39
MEATBALLS IN BOLOGNESE
SHOPPING LIST
PRODUCE
2 medium sweet onions
1 bunch parsley
1 bunch basil
1 bag of carrots
1 bag of celery
3 medium zucchini
MEAT/DAIRY
2 lbs ground beef
4 eggs
Milk
Parmesan cheese
MIDDLE AISLES
28 oz of crushed
tomatoes
1 box of Cheerios or
breadcrumbs
CHECK YOUR PANTRY
40
Olive oil
Garlic
Garlic powder
Fresh garlic
Salt and pepper
For the Meatballs
For the Bolognese
For the Zoodles
•2 lbs ground beef (85/15) •1 medium sweet onion
•3 medium zucchini,
spiralized
4
eggs
1
Tbsp
minced
garlic
•
•
•½ cup milk
•2 Tbsp olive oil
•1 cup ground Cheerios (be- •1 28oz can of crushed tomatween 1 ½-2 cups of whole toes
Cheerios, blended)*
•3 carrots
•1 tsp salt
•3 celery stalks
•1 tsp pepper
•¼ cup of fresh parsley
•2 Tbsp fresh parsley
•8 fresh basil leaves
•2 tsp garlic powder
•Salt and pepper to taste
• ¾ cup grated parmesan
cheese
•½ sweet onion
*You can use breadcrumbs if you’d like. Cheerios are just a gluten free option!
MEATBALLS IN BOLOGNESE
For the Meatballs
•Preheat your oven to 375°F
•In a large bowl mix all of the ingredients together using your hands. Be careful not to handle too
much or the meatballs will become tough.
•Roll the meat into balls about 1.5”-2” in diameter and place onto a greased sheet pan.
•Bake the meatballs for 15 minutes. Remove them from the oven to turn and then cook for an additional 5 minutes.
For the Bolognese
•Chop the onion, celery, and carrots into a small dice.
•In a large skillet heat the olive oil over medium high heat and sauté 1 Tbsp minced garlic and onion together for a few minutes. Then add the celery and carrot and cook until soft.
•Chop the parsley and basil while the vegetables cook.
•Add the canned tomatoes, basil, and parsley and reduce the heat to medium low. Cook for 15-20 minutes or until thickened. Add salt and pepper to taste.
•If you prefer a smooth sauce, put the mixture into a blender. If you don’t mind the carrot and celery
chunks, leave it as is.
41
MEATBALLS IN BOLOGNESE
For the Bolognese
•When the meatballs are finished, add them to the sauce and allow them to cook together
For the Zoodles
•Spiralize all of your zucchini. We aren’t going to cook this because it will cook in the microwave when you reheat your meal. Do not salt this either as it will encourage moisture to release from the squash.
This recipe makes 6 servings. Divide the meatballs, sauce, and zucchini evenly into 6 portions
42
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the ground beef for ground turkey and divide into
more servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
189g
144g
Carbs
Fat
Protein
Calories
181g
216g
259g
3704
Protein Calories
Servings
Carbs
Fat
Protein
Calories
5
36g
43g
52g
741
WEIGHT GAIN TIP
6
30g
36g
43g
617
Add an 1 cup of rice or noodles to each dish. Divide by the #
of servings. Below is the nutrition information for the entire
recipe.
7
26g
31g
37g
529
8
23g
27g
32g
463
43
Carbs
Fat
408g
221g
267g
3120
Protein Calories
294g
4797
BRAZILIAN
CHICKEN STROGANOFF
This is the Brazilian version of of the classic stroganoff dish. It
contains chicken and mushrooms in a wine and cream sauce
and served over rice instead of noodles.
PREP TIME
20 Minutes
COOK TIME
1 Hour
PER SERVING - MAKES 5
583 Cals
Carbs
35g
Fat
19g
Protein
67g
44
44
BRAZILIAN CHICKEN STROGANOFF
SHOPPING LIST
PRODUCE
1 sweet onion
8oz mushrooms
1 bunch of cilantro
1 bunch of broccoli
MEAT/DAIRY
2 lbs chicken breast
Plain Greek yogurt
CHECK YOUR PANTRY
Chicken stock
Olive oil
1 can tomato sauce
Butter
Dijon mustard
Garlic
Rice
MISCELLANEOUS
Dry white wine
45
For the Stroganoff
•2 lbs of chicken breast
•½ sweet onion
•2 Tbsp garlic
•3 Tbsp olive oil
•½ cup dry white wine
•1 ½ cups chicken stock
•½ cup tomato sauce
•1 Tbsp butter
•8 oz white mushrooms
•¾ cup of plain greek yogurt
•1 Tbsp Dijon mustard
•¼ cup chopped cilantro
•1 large bunch of broccoli
•2 ½ cups of cooked rice
BRAZILIAN CHICKEN STROGANOFF
Preparation
•Heat a skillet over medium high heat and add 1 Tbsp of olive oil.
•Pat the chicken dry with a paper towel and cut into strips around ¼ inch thick, season the chicken
with salt and pepper.
•Fry the chicken in the pan in batches to ensure the pan isn’t overcrowded and you achieve proper
browning on the meat. Add oil as necessary. You don’t need to cook it all of the way through, just
achieve proper browning on the meat.
•Dice ½ of a sweet onion while the chicken is cooking.
•After all of the chicken has cooked, set it aside and add another tablespoon of olive oil to the pan. Add
the onion and garlic and cook for 5 minutes.
•Add the chicken back to the pan and pour in ½ cup of white wine. Cook until the wine is almost dissolved and turn the heat to low.
•Add the tomato sauce and chicken broth to the pan. Partially cover the pan, turn the heat to low, and
cook for 35-40 minutes.
•Heat a new skillet over medium-medium high heat. Add 2 Tbsp of butter to the skillet and sauté the
mushrooms until brown and soft.
46
BRAZILIAN CHICKEN STROGANOFF
•Once your chicken mixture has cooked for 45 minutes, remove the pan from the heat and add the
mushrooms, ¾ cup of greek yogurt, ¼ cup chopped cilantro, and 1 Tbsp of dijon mustard. Stir to incorporate.
For the Broccoli
•In a large pot, add 1 inch of water and steam the broccoli using a steamer basket. Cook on high heat,
covered for 5-7 minutes or until the broccoli is soft.
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice using your preferred method. 1 cup of uncooked rice will yield around 3 cups of cooked rice.
This recipe makes 5 servings. Add ½ cup of rice to each container and split the chicken and
broccoli evenly. If you have extra sauce remaining, pour it over the broccoli.
47
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice from the recipe. Divide by the # of servings.
Below is the nutrition information for the entire recipe.
Carbs
Fat
57g
96g
326g
2396
Add an additional ½ cup of rice to each dish. Add an extra ½
lb of chicken, ¼ cup Greek yogurt and tomato sauce, and 1
tsp of mustard to the recipe Below is the nutrition information for the entire recipe. Divide by the # of servings.
48
Fat
298g
105g
Fat
Protein
Calories
174g
97g
336g
2913
Protein Calories
WEIGHT GAIN TIP
Carbs
Carbs
Protein Calories
421g
3821
Servings
Carbs
Fat
Protein
Calories
4
44g
24g
84g
728
5
35g
19g
67g
583
6
29g
16g
56g
486
7
25g
14g
48g
416
CHICKEN
BURRITO BOWLS
Adobo marinated chicken with peppers, cilantro lime rice, and
pico de gallo. A dish full of flavor and one that reheats extremely
well. A great post-workout meal.
PREP TIME
1 Hour
(30 Minutes Inactive)
COOK TIME
35 Minutes
PER SERVING - MAKES 5
597 Cals
Carbs
44g
Fat
25g
Protein
50g
49
49
CHICKEN BURRITO BOWLS
SHOPPING LIST
PRODUCE
2 red onions
2 limes
1 bunch cilantro
5 Roma tomatoes
1 jalapeño
2 avocados
2 green peppers
2 red peppers
MEAT/DAIRY
2.5 lbs chicken thighs
CHECK YOUR PANTRY
1 can chipotle peppers
in adobo sauce
CHECK YOUR PANTRY
Olive oil
Garlic
Cumin
Rice
Salt and pepper
For the Chicken
•2 ½ lbs of chicken thighs
•½ can of chipotle peppers
in adobo sauce
•½ red onion
•1 Tbsp olive oil
•1 Tbsp minced garlic
•1 tsp salt
•1 tsp pepper
•1 tsp cumin
For the Rice
•2 ½ cups of cooked rice
•2 Tbsp chopped cilantro
•1 tsp olive oil
•2 Tbsp lime juice
For the Guacamole
•2 avocados
•½ cup of pico de gallo
•Lime juice, salt, and
pepper to taste
For the Pico de Gallo
•5 Roma tomatoes
•½ red onion
•¼ cup chopped cilantro
•Juice of ½ lime
•1 jalapeño pepper
•Salt and pepper to
taste
For the Peppers
•2 red peppers
•2 green peppers
•½ red onion
•1 Tbsp olive oil
50
CHICKEN BURRITO BOWLS
For the Chicken
•Dice ½ the red onion
•In a large zip lock bag, add the chicken, chipotle peppers, red onion, olive oil, garlic, salt, pepper, and
cumin. Shake it around to coat the chicken evenly. Try to remove all of the air from the bag and marinate for at least 30 minutes.
•Once marinated, preheat a large skillet over medium high heat. Add 1 Tbsp of olive oil to the pan and
cook the chicken in batches to prevent overcrowding and proper cooking. The chicken is done when
it has an internal temperature of 165°F.
•Cut the chicken into 1 inch cubes.
For the Peppers
•While the chicken is cooking, cut the peppers and onions into strips. Cook them together in a skillet
with 1 Tbsp olive oil until onions are translucent.
51
CHICKEN BURRITO BOWLS
For the rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
•Drizzle 1 tsp of olive oil over the rice and mix in the cilantro, lime juice, and add salt and pepper to taste.
For the pico de gallo
•Cut the tomatoes in half the long way and scoop out the seeds. Dice the tomatoes so they are
about ¼ inch cubes and place in a large bowl.
•Dice ½ of a red onion and add to the the tomatoes.
•Cut the stems off of the jalapeño pepper. Cut the pepper into a small dice and add to the mixture.
•NOTE: If you aren’t a fan of heat, then take out the seeds before chopping up the peppers.
•Cut the stems off of a small bunch of cilantro and finely chop the leaves until you have ¼ cup,
add to the bowl.
•Cut a lime in half and squeeze its juice into the mixing bowl. Stir all of the ingredients together and add salt and pepper to taste
52
CHICKEN BURRITO BOWLS
For the Guacamole
•It is best to make the guacamole on an as needed basis as the avocado will oxidize quickly and turn
brown. Luckily it can be made in the time it takes to heat up your meal.
•Cut 1 avocado in half and remove the pit. Score the inside of the avocado and extract with a spoon. In
a bowl, mash the avocado with a fork until it is smooth.
•Add 3 Tbsp of the pico de gallo to the avocado and mix. Add salt, pepper and lime juice to taste.
This recipe makes 5 servings. In each of your containers put ½ cup of the cilantro lime rice. Divide the
remaining ingredients evenly into each of your 5 containers. Store the pico and guacamole in a separate, smaller container.
53
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice from the meal and add extra vegetables in
their place. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
101g
118g
Carbs
Fat
Protein
Calories
220g
123g
250g
2987
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
55g
31g
63g
747
WEIGHT GAIN TIP
5
44g
25g
50g
597
Add an extra ½ cup of rice and drizzle 1 Tbsp of olive oil
over the rice to each dish. Divide by the # of servings. Below
is the nutrition information for the entire recipe.
6
37g
21g
42g
498
7
31g
18g
36g
427
54
Carbs
Fat
337g
186g
240g
2426
Protein Calories
260g
4062
SHREDDED PORK
& SWEET POTATOES
This dish is one of the easiest you will make. The sweet potatoes
& green beans take no more than 25 minutes and the pork cooks
in the crock pot so you don’t have to spend much time in the
kitchen.
PREP TIME
15 Minutes
COOK TIME
4.5 Hours
(Inactive)
PER SERVING - MAKES 5
570 Cals
Carbs
41g
Fat
27g
Protein
41g
55
55
SHREDDED PORK & SWEET POTATOES
SHOPPING LIST
PRODUCE
1 lb fresh green beans
3 sweet potatoes
MEAT/DAIRY
2.5 lb pork butt roast
CHECK YOUR PANTRY
Garlic powder
Onion powder
Chili powder
Paprika
Salt and pepper
Cayenne pepper
Apple cider vinegar
BBQ Sauce
Olive oil
For the Steak
•2 ½ lb pork butt roast
•2 tsp garlic powder
•2 tsp onion powder
•2 tsp chili powder
•2 tsp paprika
•2 tsp salt
•2 tsp pepper
•½ tsp cayenne pepper
•1 cup apple cider vinegar
•8 Tbsp BBQ sauce (look for low sugar
option. Most vinegar based sauces are
lower in sugar)
56
For the Green Beans
•1 lb of cut and washed fresh green
beans
For the Sweet Potatoes
•3 medium sweet potatoes
•1 Tbsp olive oil
•Salt and pepper taste
SHREDDED PORK & SWEET POTATOES
For the Pork
•Mix together all of the spices and rub over the pork.
•Place in a crockpot on high with 1 cup of apple cider vinegar for 4 hours.
•Once cooked, remove from crockpot and shred with two forks.
•Turn on your oven to broil.
•Line a baking sheet with tin foil. Spread the pork over the baking sheet and place in the oven for 3
minutes. Remove and flip. Cook an additional 3 minutes. Watch carefully so the pork does't burn.
Placing the pork in the oven will add color and texture to the meat.
For the Green Beans
•If you buy the pre-cut green beans in the bag, follow the instructions on the bag.
•If you buy regular green beans, cut off the ends and boil them for 10 minutes or until they are soft.
57
SHREDDED PORK & SWEET POTATOES
For the Sweet Potatoes
•Preheat your oven to 400°F
•Wash and cut the sweet potatoes into a medium dice.
•Spread them onto a sheet pan and drizzle with 1 Tbsp of olive oil. Season with salt and pepper.
This recipe makes 5 servings. Divide the ingredients evenly between your 5 containers.
58
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
Use 1 less sweet potato and keep your roast to 2 lbs maximum.
Cut back on the BBQ sauce by 2 Tbsp. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
155g
112g
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
204g
136g
203g
2852
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
51g
34g
51g
713
WEIGHT GAIN TIP
5
41g
27g
41g
570
Add an additional 2 sweet potatoes and use a 3lb roast. Divide by the # of servings. Below is the nutrition information
for the entire recipe.
6
34g
23g
34g
475
7
29g
19g
29g
407
59
Carbs
Fat
278g
161g
163g
2280
Protein Calories
247g
3549
STUFFED
PEPPERS
Bell peppers stuffed with hamburger, zucchini, mushrooms, and
rice. This meal provides a great way to hide vegetables to where
they are nearly unnoticeable.
PREP TIME
10 Minutes
COOK TIME
30 Minutes
PER SERVING - MAKES 5
594 Cals
Carbs
35g
Fat
33g
Protein
39g
60
60
STUFFED PEPPERS
SHOPPING LIST
PRODUCE
5 bell peppers
1 large zucchini
1 yellow onion
1 pack of mushrooms
MEAT/DAIRY
2 lbs ground beef
CHECK YOUR PANTRY
Garlic
1 can of diced tomatoes
Rice
Butter
Olive oil
Salt and pepper
Ingredients
•5 bell peppers of any color
•2 lbs ground beef (85/15)
•1 large zucchini
•1 yellow onion
•2 Tbsp minced garlic
•4 oz of white mushrooms
•1 can of petite diced tomatoes
•2 cups of cooked rice
•Salt and pepper to taste
•2 Tbsp olive oil
61
STUFFED PEPPERS
Preparation
•Cook the rice using your preferred method (rice cooker or saucepan). Be sure you make enough to
have 2 cups worth of cooked rice.
•Heat a large pot of salted water to cook the peppers in. Make sure you have enough water to fully
cover the peppers.
•Wash and cut the peppers in half lengthwise, through the stem. Cut out the seeds and stem. Boil the
pepper halves in the water until soft, around 5-7 minutes.
•While the peppers are cooking, heat a skillet over medium high heat and add 1 Tbsp of olive oil.
•Cut the onion into a small dice.
•Add the onion and garlic to the skillet and sauté for 2 minutes then add the ground beef. Season with
salt and pepper.
•When the beef is cooked through, drain the fat and transfer the meat to a large bowl.
•Cut the zucchini into small ½ inch sized pieces and dice the mushrooms.
62
STUFFED PEPPERS
•Add 1 Tbsp of olive oil to the pan and sauté the zucchini and mushrooms.
•Add the can of tomatoes and 2 cups of cooked rice to the pan and cook for 5 minutes over medium
heat.
•Season the tomato mixture with salt and pepper to taste and add the beef back to the pan. Mix thoroughly.
This recipe makes 5 servings. Place two pepper halves in each of your containers and divide the meat
mixture evenly between them.
63
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the beef for ground turkey. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
184g
93g
Carbs
Fat
Protein
Calories
176g
165g
195g
2969
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
44g
41g
49g
742
WEIGHT GAIN TIP
5
35g
33g
39g
594
Add an extra 1 cup of rice to each dish. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
29g
28g
33g
495
7
25g
24g
28g
424
64
Carbs
Fat
409g
165g
201g
2377
Protein Calories
215g
3981
SWEET CHILI
CHICKEN AND SHRIMP
Chicken and shrimp with ginger rice drizzled with Thai sweet
chili sauce. Serve this dish with a side of zucchini and yellow
squash.
PREP TIME
20 Minutes
COOK TIME
35 Minutes
PER SERVING - MAKES 5
525 Cals
Carbs
42g
Fat
14g
Protein
58g
65
65
SWEET CHILI CHICKEN AND SHRIMP
SHOPPING LIST
PRODUCE
Ginger
2 zucchini
2 yellow squash
1 lime
MEAT/DAIRY
2 lbs chicken breast
1 lb shrimp
MIDDLE AISLES
1 bottle of sweet chili
sauce
CHECK YOUR PANTRY
Olive oil
Chili powder
Garlic powder
Cumin
Onion powder
Salt and pepper
Garlic
Rice
For the Chicken
•2 lbs of chicken breast
•2 tsp chili powder
•2 tsp garlic powder
•Salt and pepper to taste
•1 Tbsp olive oil
•5 Tbsp Thai sweet chili
sauce
For the Rice
•2 ½ cups of cooked rice
•1 Tbsp minced ginger
•1 tsp olive oil
•Salt to taste
For the Shrimp
•1 lb shrimp
•1 Tbsp olive oil
•1 tsp minced garlic
•½ tsp cumin
•½ tsp chili powder
•½ tsp onion powder
•¼ tsp salt
•1 Tbsp lime juice
66
For the Squash
•2 medium zucchini
•2 medium yellow
squash
•1 Tbsp minced garlic
•2 Tbsp olive oil
SWEET CHILI CHICKEN AND SHRIMP
Preparation
•Mix together the ingredients for the shrimp marinade and stir in the shrimp, set in the fridge to marinate for at least 15 minutes.
•Cook the rice using your preferred method (rice cooker or saucepan). Be sure you make enough to
have 2 ½ cups worth of cooked rice.
For the Chicken
•Pound or butterfly your chicken breast so it has an even thickness throughout. Season both sides of
the chicken with salt, pepper, 2 tsp chili powder, and 2 tsp garlic powder.
•Heat a grill pan or a large skillet over medium high heat and add 1 Tbsp of olive oil.
•Cook the chicken until it is no longer pink in the center and the internal temperature reaches 165°F.
Allow to rest for 8-10 minutes before slicing. Slice your chicken into strips about ½” thick.
SWEET CHILI CHICKEN AND SHRIMP
For the Zucchini
•While the chicken is cooking, slice the zucchini and yellow squash into thin (around 1/8“).
Use a mandolin if you have one.
•Heat a skillet over medium high heat and add 1 Tbsp of olive oil. Sauté the vegetables and
minced garlic until soft. Season with seasoned salt and pepper to taste.
For the Shrimp
•Heat a cast iron pan or a grill pan over high heat.
•Cook your shrimp for 2 minutes on each side or until fully pink and cooked through.
For the Rice
•In a large bowl, take 2 ½ cups of cooked rice and add the minced ginger, 1 tsp of olive oil, and
salt to taste.
This recipe makes 5 servings. To each of your containers add ½ cup of the ginger rice and divide the chicken, shrimp, and vegetables evenly. Top each piece of chicken with 1 Tbsp of
sweet chili sauce. You can make this sauce yourself if you’d like but I find it is not worth the
hassle and it is much easier just to buy it bottled in the store. Read your labels to find one with
good ingredients!
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice from the meal and add extra vegetables in
their place.
Carbs
Fat
90g
71g
Carbs
Fat
Protein
Calories
208g
71g
288g
2623
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
52g
18g
72g
656
WEIGHT GAIN TIP
5
42g
14g
58g
525
Add an extra ½ cup of rice and drizzle 1 Tbsp of olive oil
over the rice to each dish. Divide by the # of servings. Below
is the nutrition information for the entire recipe.
6
35g
12g
48g
437
7
30g
10g
41g
375
Carbs
Fat
324g
94g
278g
2111
Protein Calories
389g
3698
ROASTED TURKEY
WITH CAULIFLOWER PURÉE
Roasted turkey served with a cauliflower purée and roasted carrots. A play on the classic Thanksgiving dinner where the cauliflower purée replaces the mashed potatoes and gravy.
PREP TIME
20 Minutes
COOK TIME
1 Hour
(30 Min Inactive)
PER SERVING - MAKES 5
511 Cals
Fat
11g
Carbs
41g
Protein
61g
70
70
ROASTED TURKEY
SHOPPING LIST
PRODUCE
1.5 lbs of carrots
Green onions
2 russet potatoes
MEAT/DAIRY
2 lbs turkey breast
Greek yogurt
Parmesan cheese
For the Turkey
•2 lbs of turkey breast tenderloin
•Salt and pepper to taste
•1 tsp garlic powder
•1 Tbsp olive oil
FROZEN AISLES
16 oz bag of cauliflower
For the Vegetables
•1 lb bag of frozen cauliflower
•2 medium russet potatoes
•¼ cup parmesan cheese
•Salt and pepper to taste
•2 Tbsp plain Greek yogurt
•1 Tbsp garlic
•Green onions (optional)
CHECK YOUR PANTRY
Salt and pepper
Olive oil
Garlic powder
Minced garlic
•1 ½ lbs of carrots
•1 Tbsp olive oil
71
ROASTED TURKEY
For the Turkey
•Preheat your oven to 350°F.
•Place your turkey breasts in a baking dish, sprinkle with salt, pepper, and 1 tsp garlic powder. Cook
for 45 minutes or until the internal temperature reaches 165°F.
•When the turkey is finished cooking, let it rest for 10 minutes and slice it into pieces.
For the Cauliflower/Potato Purèe
•Cut your potatoes into a large dice and place in a pot of boiling water. Boil for 8-10 minutes or until
soft.
•Microwave the cauliflower until it is thawed.
•While the cauliflower is still hot add it to a food processor or blender with the potatoes, garlic, Greek
yogurt, parmesan cheese, and 1 tsp each of salt and pepper. Blend until smooth.
ROASTED TURKEY
For the Carrots
•Peel your carrots and cut off the stems. Cut the carrots on a bias into 2 inch pieces.
•Add the carrots to a sheet pan and drizzle with 1 Tbsp olive oil.
•Using the same 350°F oven, bake for 10 minutes then flip. Bake for an additional 8-10 minutes. They
have finished cooking when they are soft and have begun to brown.
This recipe makes 5 servings. Divide all of your ingredients evenly between your 5 containers. Top
with green onions if you wish.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the potatoes and reduce the amount of turkey to 1 ½
pounds. Divide by the # of servings. Below is the nutrition
information for the entire recipe.
Carbs
Fat
153g
55g
Carbs
Fat
Protein
Calories
207g
57g
304g
2557
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
52g
14g
76g
639
WEIGHT GAIN TIP
5
41g
11g
61g
511
Add 1 Tbsp of butter and ½ cup of gravy to the top of the potatoes. Also use an extra 2 potatoes. is the nutrition information for the entire recipe. Divide by the # of servings.
6
35g
10g
51g
426
7
30g
8g
43g
365
Carbs
Fat
289g
125g
232g
2035
Protein Calories
320g
3561
CHICKEN
ENCHILADAS
Two chicken enchiladas topped with pico de gallo.. The homemade red sauce gives these enchiladas an authentic, robust flavor.
PREP TIME
20 Minutes
COOK TIME
4 Hours
(3.5 Hours Inactive)
PER SERVING - MAKES 5
587 Cals
Fat
23g
Carbs
30g
Protein
65g
75
75
CHICKEN ENCHILADAS
SHOPPING LIST
PRODUCE
1 red onion
5 Roma tomatoes
1 bunch cilantro
1 jalapeño pepper
1 lime
MEAT/DAIRY
2.5 lbs chicken breast
Queso fresco
Shredded cheese
MIDDLE AISLES
10 low carb tortillas
2 cans of fire roasted
tomatoes
CHECK YOUR PANTRY
Vinegar
Garlic
Ancho chili powder
Sugar
Oregano
Olive oil
Salt and pepper
For the Enchiladas
• 2 ½ lbs chicken breast
• 2 – 14.5oz cans of fire roasted tomatoes
• 1 Tbsp + 1 tsp white vinegar
• ¼ cup diced red onion
• 2 Tbsp minced garlic
• 1 Tbsp + 1 tsp ancho chili powder
• 2 tsp sugar
• 1 tsp oregano
• 1 tsp salt
• 2 tsp olive oil
• 10 low carb tortillas
• 5 Tbsp queso fresco
• 1 cup Mexican shredded cheese
76
For the Pico de Gallo
•5 roma tomatoes
•½ red onion
•¼ cup chopped cilantro
•Juice of ½ lime
•1 jalapeño pepper
•Salt and pepper to taste
CHICKEN ENCHILADAS
For the Chicken
•Add the chicken and 1 cup of water to a crock pot and cook on high for 3 hours or until cooked.
•After the chicken has completed cooking, shred it using two forks or a hand mixer.
For the Enchiladas
•Dice a red onion until you have ¼ of a cup. Heat 2 tsp of olive oil in a skillet over medium high heat
and cook the onion and 2 Tbsp minced garlic until the onion is soft. Be sure to stir frequently to ensure the garlic doesn’t burn.
•Add the onion, garlic, 2 cans of tomatoes, 1 Tbsp + 1 tsp vinegar, 2 tsp sugar, 1 Tbsp + 1 tsp chili powder, 1 tsp oregano, and 1 tsp salt to a blender. Blend until smooth.
•Pour half of the mixture into the skillet over medium low heat and cook for 10-12 minutes.
•Once all the chicken is shredded, add it to the pan with ½ the sauce and mix to incorporate.
•Divide the meat mixture into ten equal parts and put one portion into each tortilla along with a sprinkling of shredded Mexican cheese.
•Roll the tortilla up and place it seam side down in a 13”x9” pan. Sprinkle the remaining cheese over
the top of the enchiladas as well as the last half of the red sauce.
77
CHICKEN ENCHILADAS
•Bake the enchiladas for 10 minutes at 350°F.
For the Pico de Gallo
•Cut the tomatoes in half the long way and scoop out the seeds. Dice the tomatoes so they are about ¼
inch cubes and place in a large bowl.
•Dice ½ of a red onion and add to the the tomatoes.
•Cut the stem off of the jalapeño pepper. Cut the pepper into small pieces and add to the mixture.
•NOTE: If you aren’t a fan of heat, then take out the seeds before chopping up the peppers.
•Cut the stems off of a small bunch of cilantro and finely chop the leaves until you have ¼ cup, add to
the bowl.
•Cut a lime in half and squeeze its juice into the mixing bowl. Stir all of the ingredients together and
add salt and pepper to taste.
This recipe makes 5 servings. To each of your containers add 2 enchiladas and divide the Pico de Gallo
evenly 5 ways. You may want to store this in a smaller separate container so you don’t have to reheat it
in the microwave.
78
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Divide the food into more than 5 servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
148g
116g
Carbs
Fat
Protein
Calories
148g
116g
325g
2936
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
37g
29g
81g
734
WEIGHT GAIN TIP
5
30g
23g
65g
587
Swap the low carb tortillas for flour and divide the meat mixture into 15 enchiladas instead of 10. Below is the nutrition
information for the entire recipe. Divide by the # of servings.
6
25g
19g
54g
489
7
21g
17g
46g
419
79
Carbs
Fat
408g
116g
325g
2936
Protein Calories
320g
3956
TEPPANYAKI STEAK
CHICKEN & VEGETABLES
Steak, chicken, and vegetables cooked in a teppanyaki-esque
style to resemble the meals served at teppanyaki restaurants.
This is a great way to get a variety of vegetables and lots of protein.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 6
506 Cals
Carbs
18g
Fat
21g
Protein
62g
80
80
TEPPANYAKI STEAK & CHICKEN
SHOPPING LIST
PRODUCE
1 bunch of broccoli
½ lb carrots
8oz mushrooms
1 large zucchini
1 sweet onion
Ginger
Lemon
MEAT/DAIRY
2 lbs sirloin steak
1 lb chicken breast
CHECK YOUR PANTRY
Soy sauce
Olive oil
Sesame seeds
Vinegar
Garlic
For the Meat
•2 lbs of sirloin steak
•1 lb of chicken breast
•1 Tbsp soy sauce
•2 Tbsp olive oil
For the Vegetables
•1 bunch of broccoli
•½ lb of carrots
•1 - 8oz package of
mushrooms
•1 large zucchini
•1 medium sweet onion
•1 Tbsp garlic
•1 Tbsp ginger
•Sesame seeds
•1 Tbsp olive oil
•2 Tbsp soy sauce
81
For the Sauce
•¼ cup soy sauce
•2 Tbsp white vinegar
•2 Tbsp minced onion
•1 tsp minced ginger
•1 tsp lemon juice
TEPPANYAKI STEAK & CHICKEN
Preparation
•Take your steak out of its packaging and rest on a plate at room temperature while you prepare the
vegetables.
•Wash all your vegetables. Cut the broccoli into florets and steam for around 3 minutes so they are
just beginning to become soft. You will finish the cooking with the rest of the vegetables.
•Quarter the mushrooms, peel and chop the carrots into thin slices about ⅛” thick, cut the zucchini
into strips about 3” long and ¼” thick, chop the onion so you have 1” pieces.
•Pound the chicken so it is of even thickness throughout.
•Use a cast iron pan or a grill pan to cook the meat, if you don’t have one, whatever you have will work
fine.
•Heat the pan over medium high – high heat and add 1 tbsp of olive oil. Season both sides of your
steak with salt and pepper. Add to the pan and cook for 3 minutes on each side. You want a hot pan so
you get a good sear on the meat.
•Allow your steak to rest for 10 minutes and cut the steak into 1 inch cubes. If it is still too rare for you
liking, remember that it will cook in the microwave upon reheating.
82
TEPPANYAKI STEAK & CHICKEN
•Season the chicken lightly with salt and pepper and add to the pan and cook for 3-5 minutes on each
side. Then remove it from the heat and cut it into 1 inch cubes.
•Add the chicken back to the pan to finish cooking at add 1 Tbsp of soy sauce and a sprinkle of sesame seeds.
•In a large skillet heat 1 Tbsp of olive oil and add the onion, garlic, and ginger. Let cook for 1-2 minutes and add the carrots. After another 1-2 minutes add the mushrooms, zucchini and broccoli. You
want to cook it in stages to allow the harder vegetables to become soft. If you need to use two skillets
to prevent overcrowding, do so.
•Add in 2 Tbsp of soy sauce to the vegetables and mix. Sprinkle with pepper to taste.
For the Sauce
•Mix all of the ingredients together. Store in a separate container.
This recipe makes 6 servings. Divide your ingredients evenly between each of your containers.
83
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Use 2 pounds of chicken breast and omit the steak. Divide
by the # of servings. Below is the nutrition information for
the entire recipe.
Carbs
Fat
106g
78g
Carbs
Fat
Protein
Calories
106g
125g
371g
3033
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
27g
31g
93g
758
WEIGHT GAIN TIP
5
21g
25g
74g
607
Add 1 cup of rice to each of your dishes. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
18g
21g
62g
506
7
15g
18g
53g
433
84
Carbs
Fat
386g
125g
319g
2402
Protein Calories
395g
4249
SWEET POTATO
CHILI
Beef chili loaded with bell peppers and sweet potatoes. This
meal is is quick and easy to prepare making it perfect for when
your pressed for time.
PREP TIME
10 Minutes
COOK TIME
40 Minutes
PER SERVING - MAKES 5
567 Cals
Fat
31g
Carbs
33g
Protein
39g
85
85
SWEET POTATO CHILI
SHOPPING LIST
PRODUCE
1 yellow onion
3 bell peppers
2 sweet potatoes
1 jalapeño
1 lime
MEAT/DAIRY
2 lbs ground beef
MIDDLE AISLES
1 - 28oz can oz diced
tomatoes
1 - 14.5oz can of
crushed tomatoes in
puree
1 can of chipotle chiles
in adobo sauce
Ingredients
•2 lbs ground beef (85/15)
•1 medium yellow onion
•2 Tbsp garlic
•3 bell peppers (if you want it to be
colorful, get one of each color)
•2 large sweet potatoes
•1 28oz can of petite cut diced tomatoes
•1 14.5oz can of crushed tomatoes
in puree
CHECK YOUR PANTRY
Garlic
Chili powder
Cumin
Olive oil
Salt and pepper
86
•1 chipotle chile in adobo, chopped
•3 Tbsp chili powder, or to taste
•2 tsp cumin
•Salt and pepper to taste
•1 Tbsp olive oil
•1 jalapeño (optional)
•1 lime (optional)
SWEET POTATO CHILI
Preparation
•In a large pot, heat 1 Tbsp of oil over medium high heat.
•Once the oil is hot, add 3 Tbsp of chili powder and 2 tsp cumin to toast for a few seconds. Then add
the diced onion and garlic and stir. Cook for 2-3 minutes.
•Allow the onion and garlic to cook on their own for a couple of minutes then add the beef and season
it with salt and pepper. Cook until brown and drain the ½ of the fat.
•While the beef is cooking, peel and cut the sweet potatoes into 1 inch chunks. Add them to a pot of
boiling water and cook for around 5 minutes until they are just soft enough to be pierced by a fork.
•Wash and cut the peppers into a large dice. After the beef has browned, add the peppers to the pot.
•Add the can of crushed tomatoes and the can of diced tomatoes. Stir to incorporate. Add in the sweet
potatoes, chopped chipotle pepper in adobo, and salt and pepper to taste.
•Reduce the heat to low and allow to simmer for 20-30 minutes. Taste after it has simmered and adjust the spice levels to your liking.
This recipe makes 5 servings. Divide the Chili evenly between your containers and topped with a lime
wedge and jalapeño slices if desired.
87
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the ground beef for a leaner ground turkey. Divide by
the # of servings. Below is the nutrition information for the
entire recipe.
Carbs
Fat
124g
84g
Carbs
Fat
Protein
Calories
166g
154g
196g
2834
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
42g
39g
49g
709
WEIGHT GAIN TIP
5
33g
31g
39g
567
Add 1 cup of rice to each dish. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
28g
26g
33g
472
7
24g
22g
28g
405
88
Carbs
Fat
400g
154g
160g
1892
Protein Calories
216g
3850
CHICKEN
FAJITAS
Chicken breast marinated in olive oil, chili powder, and lime juice
cooked with a mixture of red /green peppers and onions and
serve over sweet potato “rice”.
PREP TIME
40 Minutes
(30 Min Inactive)
COOK TIME
25 Minutes
PER SERVING - MAKES 5
496 Cals
Carbs
21g
Fat
29g
Protein
39g
89
89
CHICKEN FAJITAS
SHOPPING LIST
PRODUCE
1 red pepper
2 green peppers
1 sweet onion
2 sweet potatoes
1 lime
MEAT/DAIRY
2 lbs chicken breast
Queso fresco (optional)
CHECK YOUR PANTRY
Garlic
Oregano
Coriander
Chili powder
Olive oil
Cumin
Salt and pepper
For the Chicken
•2 lbs chicken breast
•2 Tbsp garlic
•2 tsp oregano
•1 tsp coriander
•1 tsp cumin
•1 Tbsp chili powder
•2 Tbsp olive oil
•Juice of half of a lime
•Salt and pepper
For the Peppers
•1 large red pepper
•2 medium green peppers
•1 medium sweet onion
•1 Tbsp olive oil
For the Potatoes
•2 medium sweet potatoes
•1 Tbsp chili powder
•Salt and pepper
•¼ cup queso fresco (optional)
90
CHICKEN FAJITAS
Preparation
•Cut the chicken into thin strips ¼-½” thick.
•In a large bowl add the chicken, 2 Tbsp garlic, 2 tsp oregano, 1 tsp coriander, 1 tsp cumin, 1 Tbsp chili
powder, 2 Tbsp of oil and around 1 tsp of salt. Mix thoroughly and refrigerate for 30 minutes.
•While the chicken is marinating, peel the sweet potatoes and finely chop them using a food processor
so it is in very small pieces, resembling rice.
•Add to a pot of boiling water and cook until soft. Strain the water and pat dry with paper towels. Season with salt and pepper to taste, and 1 Tbsp of chili powder.
•If you have a cast iron pan, use it to cook the peppers and chicken. Heat it over medium high heat.
•Add 1 Tbsp of oil to the pan and cook the peppers and onions until they are soft. Cook in batches if
necessary. Season with salt and pepper to taste.
•After the peppers and onions have cooked, cook the chicken (in batches if necessary).
•Once all the chicken has finished cooking, add all the peppers, onions, and chicken back to the pan
and add lime juice.
This recipe makes 5 servings. Divide your sweet potato rice, chicken, and peppers evenly between
each of your containers. Top each dish with queso fresco.
91
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the sweet potato rice for 5 cups of cauliflower rice
and split into more servings. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
75g
145g
Carbs
Fat
Protein
Calories
104g
143g
194g
2479
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
26g
36g
49g
620
WEIGHT GAIN TIP
5
21g
29g
39g
496
Add 1 cup of rice to each dish instead of the potatoes. Also
add 2 Tbsp of melted queso to the top. Below is the nutrition
information for the entire recipe. Divide by the # of servings.
6
17g
24g
32g
413
7
15g
20g
28g
354
92
Carbs
Fat
294g
164g
200g
2405
Protein Calories
226g
3556
CROCKPOT
JAMBALAYA
A take on the cajun dish that requires little effort. This particular
recipe doesn’t include shrimp but it can be easily added for a
classical version of jambalaya.
PREP TIME
10 Minutes
COOK TIME
2.5 Hours
(Inactive)
PER SERVING - MAKES 6
502 Cals
Fat
22g
Carbs
29g
Protein
47g
93
93
CROCKPOT JAMBALAYA
SHOPPING LIST
PRODUCE
1 onion
1 bag of carrots
1 bunch of celery
1 green pepper
1 red pepper
1 jalapeño (optional)
MEAT/DAIRY
1.5 lbs chicken breast
14oz Andouille sausage
CHECK YOUR PANTRY
Chicken broth
Garlic
Olive oil
Cajun seasoning
Cornstarch
Rice
Salt and pepper
1-28oz can of diced
tomatoes
Ingredients
•1 ½ lbs of chicken breast
•1- 14oz Andouille sausage
•1 - 28 oz can of diced tomatoes
•1 cup chicken broth
•½ of an onion
•4 carrots
•4 stalks of celery
•1 Tbsp garlic
•1 green pepper
•1 red pepper
•1 jalapeño (optional)
•2 Tbsp olive oil
94
•1 Tbsp cajun seasoning
•Salt and pepper to taste
•1 Tbsp cornstarch
•2 Tbsp cold water
•2 cups cooked rice
CROCKPOT JAMBALAYA
Preparation
•Cook the rice using your preferred method. 1 cup of uncooked rice will yield around 3 cups of cooked
rice.
•Wash your carrots, celery, and peppers. Peel the carrots to prepare for cutting.
•Cut your carrots, celery, green pepper, and onion into a small dice.
•In a large pot, heat 2 Tbsp of olive oil over medium heat. Add in the carrots, celery, green pepper, onion, and 1 Tbsp of garlic. Cook for 8-10 minutes stirring occasionally.
•After the vegetables have cooked add them to a crockpot and lay the chicken breasts on top. Add in a
14oz can of diced tomatoes and 1 cup of chicken broth. Stir in 1 Tbsp of cajun seasoning.
•Turn the crockpot to high and cook for 2-3 hours
•After the jambalaya has cooked for 2 hours, remove the chicken and shred with two forks in a large
bowl.
•Next you will need to thicken the jambalaya. Mix together 1 Tbsp cornstarch with 2 Tbsp cold water
into a slurry and add to the broth and stir. The sauce will thicken as you stir. If you find your sauce
isn’t getting thick, try adding more of the cornstarch slurry.
95
CROCKPOT JAMBALAYA
•Cut the sausage into ¼ inch slices and fry in a pan then add to the jambalaya.
•Continue to cook for an additional 10 minutes. Stir often. Return the chicken to the jambalaya, add 2
cups of cooked rice and salt and pepper to taste.
This recipe will make 6 servings. Divide the mixture evenly between your containers.
96
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the sausage for a 12oz turkey or chicken sausage. Divide by the # of servings. Below is the nutrition information
for the entire recipe.
Carbs
Fat
195g
90g
Carbs
Fat
Protein
Calories
190g
159g
282g
3319
Protein Calories
Servings
Carbs
Fat
Protein
Calories
5
38g
32g
56g
664
WEIGHT GAIN TIP
6
32g
27g
47g
553
Add an extra 5 cups of rice to the mixture. Below is the nutrition information for the entire recipe. Divide by the # of
servings.
7
27g
23g
40g
474
8
24g
20g
35g
415
97
Carbs
Fat
423g
159g
281g
2714
Protein Calories
302g
4331
KUNG PAO
CHICKEN
A vegetable heavy dish that provides an easy way to get your
daily servings. Stir fry’s are great to get in a wide variety of vegetables.
PREP TIME
30 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
578 Cals
Fat
19g
Carbs
53g
Protein
50g
98
98
KUNG PAO CHICKEN
SHOPPING LIST
PRODUCE
Broccoli
1 zucchini
1 green pepper
1 red pepper
1 yellow onion
Ginger
1 bag of carrots
MEAT/DAIRY
2 lbs chicken thighs
MIDDLE AISLES
Dry roasted peanuts
Hoisin sauce
Sesame oil
Rice wine vinegar
CHECK YOUR PANTRY
Garlic
Rice
Olive oil
Soy sauce
Cornstarch
Red pepper flakes
Balsamic vinegar
Salt and pepper
Ingredients
•2 lbs of chicken thighs
•1 bunch of broccoli
•1 large zucchini
•1 medium green pepper
•1 medium red pepper
•1 medium yellow onion
•2 Tbsp minced ginger
•2 Tbsp minced garlic
•2 carrots
•¼ cup dry roasted peanuts
•1 tsp red pepper flakes
•Salt and pepper
•2 Tbsp olive oil
•2 ½ cups of cooked rice.
For the chicken marinade
•1 Tbsp + 1 tsp rice wine vinegar
or dry sherry
•2 Tbsp soy sauce
•1 Tbsp cornstarch
For the sauce
•4 Tbsp balsamic vinegar
•4 Tbsp soy sauce
•1 Tbsp + 1 tsp hoisin sauce
•1 Tbsp + 1 tsp sesame oil
•1 Tbsp + 1 tsp cornstarch
99
KUNG PAO CHICKEN
Preparation
•Cook the rice using your preferred method (rice cooker or saucepan). Be sure you make enough to
have 2 ½ cups worth of cooked rice.
• Cut the chicken into 1 inch cubes and trim the fat. Add to a bowl along with the ingredients for the
marinade. Allow to marinate for 20 minutes.
• Steam the broccoli for 3-5 minutes to allow it to soften. You still want to have a little crunch to the
broccoli as it will cook further with the remaining vegetables.
• Cut the onions into strips. Cut the peppers and zucchini into a large dice. Cut the carrots on a bias into
thin slices.
• In a large skillet, heat 1 Tbsp of oil over medium high heat. Once the pan has heated, add the red pepper flakes and cook for a few seconds then add 2 Tbsp garlic and ginger. Stir frequently.
• Cook the vegetables in order of how long they take to cook. You want to make sure you don’t overcrowd the skillet, use two if necessary. Once the garlic and ginger has cooked for a minute add in the
onions, cook for 2 minutes then add in the carrots.
100
KUNG PAO CHICKEN
•Once the carrots have cooked for a few minutes add in the peppers and zucchini. Add in the broccoli
once everything is finished and season with salt and pepper. Remove from the skillet.
•Add 1 Tbsp of oil to the skillet and cook the chicken. Again don’t overcrowd the pan, cook in batches
if necessary.
•Once all of the chicken has cooked add everything into the skillet and stir in the peanuts and the
sauce. Stir to incorporate and cook for 5 minutes to allow the flavors to meld. Season with salt and
pepper to taste.
This recipe makes 5 servings. Divide the ingredients evenly between your containers and add ½ cup of
rice to each.
101
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice from the recipe. Divide by the # of servings.
Below is the nutrition information for the entire recipe.
Carbs
Fat
147g
94g
Carbs
Fat
Protein
Calories
263g
94g
248g
2890
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
66g
24g
62g
723
WEIGHT GAIN TIP
5
53g
19g
50g
578
Add an extra ½ cup of rice to each dish. You can also divide the food into less servings. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
44g
16g
41g
482
7
38g
13g
35g
413
102
Carbs
Fat
380g
94g
238g
2386
Protein Calories
258g
3398
BUTTERNUT SQUASH
& SPINACH LASAGNA
Butternut squash acts as a lower carb replacement to noodles in
this dish that is rich in flavor and highly palatable. This recipe
works great outside of meal prep as well!
PREP TIME
30 Minutes
COOK TIME
2 Hours
(1.5 Hours Inactive)
PER SERVING - MAKES 6
663 Cals
Carbs
31g
Fat
39g
Protein
47g
103
103
BUTTERNUT SQUASH LASAGNA
SHOPPING LIST
PRODUCE
1 large butternut squash
1 bag of spinach
MEAT/DAIRY
1 lb ground beef
½ lb Italian sausage
Eggs
½ lb sliced mozzarella
1 tub of ricotta cheese
1 bag of shredded
parmesan
MIDDLE AISLES
1 can of petite diced
tomatoes
1 - 6oz can of tomato
paste
Ingredients
•1 large butternut squash
•1 lb ground beef (85/15)
•½ lb Italian pork sausage
•14 oz can petite diced tomatoes
•6oz can of tomato paste
•½ lb sliced mozzarella cheese
•¾ cup shredded parmesan cheese
•Salt and pepper
CHECK YOUR PANTRY
Dried parsley
Dried basil
Salt and pepper
Olive oil
Garlic
104
•1 cup ricotta cheese
•1 - 8oz bag of spinach
•2 eggs
•2 Tbsp dried parsley
•2 Tbsp dried basil
•1 Tbsp olive oil
•1 Tbsp garlic
BUTTERNUT SQUASH LASAGNA
Preparation
•Heat a large skillet over medium high heat and brown the sausage and ground beef with 1 Tbsp of garlic.
• While cooking the meat, peel the squash and cut into sheets ¼” thick. I like to cut off the bulbous portion and cut the top first as it makes for better “noodles”.
•Once the meat has browned, drain half of the fat and add the diced tomatoes, tomato paste, 2 Tbsp
parsley, 2 Tbsp basil, and 1 tsp of salt. Stir to incorporate and reduce heat to low. Allow it to simmer
for 30 minutes.
•Preheat your oven to 350°F.
•If your bag of spinach is microwave safe, pierce it with a fork and microwave for 3 minutes. Once
cooked, chop it into small pieces and allow to cool.
•In a large bowl mix together the spinach, 1 cup ricotta cheese, ¼ cup parmesan cheese, 2 beaten
eggs, and salt and pepper.
105
BUTTERNUT SQUASH LASAGNA
•Coat a 13”x9” baking dish with olive oil and add one third of the meat mixture to the bottom.
•Add a layer of squash sheets on top of the meat and season the squash lightly with salt and pepper.
•Spread ½ of the ricotta and spinach mixture over the top of the squash.
•Place half of the sliced mozzarella cheese over the ricotta.
•Start the process again, spreading ½ of the remaining meat over the cheese, followed by the squash,
ricotta mixture, and mozzarella cheese.
•Top the pan with the remaining meat and ½ cup of parmesan cheese.
•Bake for 45-60 minutes. The lasagna is finished cooking once you can easily insert a butter knife anywhere in the pan.
This recipe makes 6 servings. Cut the lasagna into 6 pieces and put 1 piece in each of your containers.
106
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the ground beef and sausage for turkey and turkey
sausage. Divide by the # of servings. Below is the nutrition
information for the entire recipe.
Carbs
Fat
187g
147g
Carbs
Fat
Protein
Calories
187g
235g
283g
3995
Protein Calories
Servings
Carbs
Fat
Protein
Calories
5
37g
47g
57g
799
WEIGHT GAIN TIP
6
31g
39g
47g
663
Use 1 ½ lbs of beef and 1 lb of sausage. You can also divide the food into less servings. Below is the nutrition information for the entire recipe. Divide by the # of servings.
7
27g
34g
40g
571
8
23g
29g
35g
499
107
Carbs
Fat
191g
321g
247g
3059
Protein Calories
365g
5113
BEEF & POTATO
STEW
Boneless chuck roast cooked with carrots, potatoes, and celery.
A heart warming meal that can be served over rice for additional
calories.
PREP TIME
15 Minutes
COOK TIME
2.25 Hours
(2 Hours Inactive)
PER SERVING - MAKES 5
635 Cals
Carbs
30g
Fat
41g
Protein
37g
108
108
BEEF & POTATO STEW
SHOPPING LIST
PRODUCE
1 lb yellow potatoes
1 bag carrots
1 bunch of celery
1 onion
MEAT/DAIRY
2 lbs chuck roast
CHECK YOUR PANTRY
Garlic
Olive oil
Beef bullion cubes
Cornstarch
Flour
Butter
Ingredients
•2 lb boneless beef chuck roast
•1 lb baby yellow potatoes
•5 medium carrots
•5 celery stalks
•1 large onion
•1 Tbsp garlic
•2 Tbsp olive oil
•4 beef bullion cubes
•4 cups water
•2 tsp cornstarch
•2 tsp cold water
•2 Tbsp flour
•2 Tbsp butter
109
BEEF & POTATO STEW
Preparation
•Heat a large pot over medium high heat and add 1 Tbsp olive oil. Dice the onion and add to the
pot with the garlic.
•Cut the roast into 1 inch cubes and add to the pot with an additional Tbsp of olive oil once the onions have become translucent. Season with salt and pepper.
•Dissolve the bullion cubes into 4 cups of water and add to the pot once the beef has browned.
Bring to a boil and then reduce heat to low, cover the pot and simmer for 1 hour.
•Cut the potatoes, celery, and carrots into a large dice and set aside.
•After 1 hour, add in the potatoes, celery, carrots, and 2 tsp of cornstarch mixed with 2 tsp of cold
water to the pot and stir. Cover and simmer for 1 more hour.
•Make a roux by melting 2 Tbsp of butter and mixing in 2 Tbsp of flour in a pan over medium heat.
Add to the stew and stir to thicken. You can omit this if you need a gluten free option.
This recipe makes 5 servings. Divide the stew evenly into your containers.
110
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the chuck roast for 1½ pounds of top sirloin. Divide
by the # of servings. Below is the nutrition information for
the entire recipe.
Carbs
Fat
163g
123g
Carbs
Fat
Protein
Calories
151g
203g
186g
3175
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
38g
51g
47g
794
WEIGHT GAIN TIP
5
30g
41g
37g
635
Add 1 cup of rice to each dish. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
25g
34g
31g
529
7
22g
29g
27g
454
111
Carbs
Fat
385g
203g
156g
2383
Protein Calories
206g
4191
PORK TENDERLOIN &
ROASTED BRUSSELS SPROUTS
Pork tenderloin served with roasted Brussels sprouts cooked
with bacon and green apples. A classic meat and vegetables
dish.
PREP TIME
10 Minutes
COOK TIME
1 Hour
(50 Min Inactive)
PER SERVING - MAKES 5
436 Cals
Carbs
25g
Fat
16g
Protein
48g
112
112
PORK TENDERLOIN & BRUSSELS SPROUTS
SHOPPING LIST
PRODUCE
2 lbs Brussels sprouts
1 green apple
1 sweet onion
MEAT/DAIRY
2 lbs pork tenderloin
1 package of bacon
CHECK YOUR PANTRY
Olive oil
Garlic powder
Salt and pepper
Ingredients
•2 lbs pork tenderloin
•2 lbs Brussels sprouts
•1 green apple
•1 medium sweet onion
•2 Tbsp olive oil
•8 pieces of bacon
•2 tsp garlic powder
•Salt and pepper
113
PORK TENDERLOIN & BRUSSELS SPROUTS
Preparation
•Preheat your oven to 425°F. Sprinkle the pork with salt, pepper, and 2 tsp of garlic powder. Cook in
the oven for 45 minutes or until it has reached an internal temperature of 160°F.
•Cut the apple and onion into a large dice. Remove the stems off of the Brussels sprouts and cut them
in half. In a large roasting pan combine the onions and Brussels sprouts and drizzle with 2 Tbsp of olive oil. Season with salt and pepper.
•Put the Brussels sprouts and onion in the oven for 30 minutes or until the Brussels sprouts are soft.
Add in the apples after they have finished cooking. The apples will cook in the microwave when you
reheat the meal. You don’t want them to become mushy.
•Cook the bacon either on the stove or in the oven until crispy and add to the vegetables with the apples once they have fully cooked.
This recipe makes 5 servings. Divide your meat and vegetables evenly between your 5 containers.
114
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Cut the amount of bacon from 8 pieces to 4 pieces. You
could also divide into more servings. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
125g
65g
Carbs
Fat
Protein
Calories
127g
79g
240g
2179
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
32g
20g
60g
545
WEIGHT GAIN TIP
5
25g
16g
48g
436
Add 1 medium baked potato to each dish with 1 Tbsp butter
and sour cream on top. Below is the nutrition information
for the entire recipe. Divide by the # of servings.
6
21g
13g
40g
363
7
18g
11g
34g
311
115
Carbs
Fat
315g
153g
230g
2005
Protein Calories
264g
3693
BUFFALO CHICKEN &
GARLIC PARMESAN POTATOES
A highly palatable meal containing chicken coated in buffalo
sauce as well as oven baked garlic parmesan potato wedges and
broccoli.
PREP TIME
10 Minutes
COOK TIME
30 Minutes
PER SERVING - MAKES 5
474 Cals
Carbs
33g
Fat
15g
Protein
51g
116
116
BUFFALO CHICKEN
SHOPPING LIST
PRODUCE
1 bunch of broccoli
5 small russet potatoes
MEAT/DAIRY
2.5 lbs chicken breast
Parmesan cheese
CHECK YOUR PANTRY
Buffalo sauce
Butter
Cornstarch
Olive oil
Garlic
Salt and pepper
Paprika
Cayenne pepper
Dried parsley
For the Chicken
•2 ½ lbs of chicken breast
•2-3 Tbsp buffalo sauce
•1 tsp cornstarch
•1 Tbsp olive oil
•1 Tbsp butter
For the Potato Wedges
•5 small russet potatoes
•1 Tbsp olive oil
•2 Tbsp minced garlic
•1 tsp salt
•1 tsp pepper
•1 tsp paprika
•1 tsp cayenne pepper
•1 Tbsp dried parsley
•3 Tbsp grated parmesan cheese
For the Broccoli
•1 large bunch of broccoli
117
BUFFALO CHICKEN
Preparation
•Wash each of your potatoes thoroughly. Cut each of them in half long ways 3 times so you have 8
wedges for each potato.
•Preheat your oven to 400°F.
•In a large bowl, drizzle 1 Tbsp of olive oil over the potatoes. Sprinkle 1 tsp of salt, pepper, paprika,
cayenne, and 1 Tbsp parsley over the potatoes. Add 2 Tbsp of minced garlic and 3 Tbsp of grated parmesan cheese. Toss the potatoes to coat and spread onto a sheet pan.
• Bake for 15 minutes and then flip them to the other side and cook an additional 10-12 minutes.
•While the potatoes are cooking cut the chicken breast into one inch cubes.
•Heat a large skillet over medium high heat and add in 1 Tbsp of olive oil. Add the chicken and cook until it is white in the center, around 7-8 minutes.
•When the chicken is just about cooked through, melt 1 Tbsp of butter and mix in 1 tsp of cornstarch
and 2-3 Tbsp of buffalo sauce.
•Steam the broccoli while your chicken is cooking. Season with salt and pepper.
This recipe makes 5 servings. Divide all of your ingredients evenly between your containers.
118
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Use only 2 lbs of chicken instead of 2.5 lbs and 3 potatoes
instead of 5. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
115g
70g
Carbs
Fat
Protein
Calories
167g
76g
255g
2372
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
42g
19g
64g
593
WEIGHT GAIN TIP
5
33g
15g
51g
474
Double the amount of potatoes and toppings and melt 4 Tbsp
of butter for the Buffalo sauce. Below is the nutrition information for the entire recipe. Divide by the # of servings.
6
28g
13g
43g
395
7
24g
11g
36g
339
119
Carbs
Fat
306g
107g
205g
1910
Protein Calories
256g
3211
TURKEY & HASH BROWN
EGG BAKE
Ground turkey and hash browns with an onion, poblano pepper,
and red pepper mixture baked into an egg casserole. Serve over
a bed of spinach if you prefer some extra vegetables.
PREP TIME
8 Minutes
COOK TIME
35 Minutes
PER SERVING - MAKES 5
441 Cals
Fat
24g
Carbs
21g
Protein
35g
120
120
EGG BAKE
SHOPPING LIST
PRODUCE
1 poblano pepper
1 red pepper
1 sweet onion
1 bag spinach (optional)
MEAT/DAIRY
1 lb ground turkey
Milk
1 dozen eggs
1 bag of shredded
cheese
MIDDLE AISLES
Shredded hash browns
CHECK YOUR PANTRY
Olive oil
Salt and pepper
Cooking spray
Ingredients
•1 lb of ground turkey
•10 eggs
•¼ cup milk
•2 cups shredded hash browns
•½ sweet onion
•1 poblano pepper (green pepper works)
•1 red pepper
•½ cup shredded cheese
•2 Tbsp olive oil
•Salt and pepper to taste
•2 ½ cups spinach (optional)
•Cooking spray
121
EGG BAKE
Preparation
•Preheat your oven to 375°F.
•Wash your peppers and chop the peppers and onion into a small dice.
•Heat 1 Tbsp of olive oil over medium high heat in a large skillet. Add in the peppers and onions and
cook for 2-3 minutes.
•Add in the ground turkey and brown.
•While the turkey is cooking, beat 10 eggs and ¼ cup of milk together. Stir in 2 cups of shredded hash
browns, 1 tsp salt, 1 tsp pepper, and ½ cup of shredded cheese.
•Once the turkey has finished cooking, mix it into the egg/hash brown mixture.
•Lightly spray a 13”x9” baking dish with cooking spray and pour in the egg mixture. Bake for 20-22
minutes or until the center has set.
This recipe makes 5 servings. Cut the Egg Bake into 5 equal servings. If you wish, add ½ cup of raw
spinach to the bottom of each of your containers and top with the egg bake. The spinach will cook in
the microwave upon reheating.
122
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the hash browns. Below is the nutrition information for
the entire recipe. Divide by the # of servings.
Carbs
Fat
40g
122g
Carbs
Fat
Protein
Calories
104g
122g
173g
2206
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
26g
31g
43g
552
WEIGHT GAIN TIP
5
21g
24g
35g
441
Swap the ground turkey for pork sausage and add an extra
cup of hash browns. Below is the nutrition information for
the entire recipe. Divide by the # of servings.
6
17g
20g
29g
368
7
15g
17g
25g
315
123
Carbs
Fat
140g
210g
169g
1934
Protein Calories
167g
3118
SNACKS
124
CHICKEN
SALAD
This dish is meant to serve as a snack, not a meal. You can keep
this in your refrigerator and always have a snack that is quick,
easy, and high in protein.
PREP TIME
10 Minutes
COOK TIME
4 Hours
(Inactive)
PER SERVING - MAKES 10
253 Cals
Carbs
6.8g
Fat
14.0g
Protein
24.9g
125
125
CHICKEN SALAD
SHOPPING LIST
PRODUCE
1 bunch of grapes
1 lemon
Parsley (optional)
MEAT/DAIRY
2.5 lbs chicken breast
Greek yogurt
MIDDLE AISLES
Slivered almonds
Chicken broth
CHECK YOUR PANTRY
Mayonnaise
Dijon mustard
Honey
Salt and pepper
Ingredients
•2 ½ lbs chicken breast
•1 cup of chicken broth
•1 cup of red grapes
•½ cup mayonnaise
•½ cup plain Greek yogurt
•2 Tbsp Dijon mustard
•1 Tbsp honey
•2 Tbsp lemon juice
•½ cup slivered almonds
•Salt and pepper to taste
•3 Tbsp chopped parsley (optional)
126
CHICKEN SALAD
Preparation
•Place chicken breast in a crockpot with 1 cup of chicken broth and cook on high for 3-4 hours or until
cooked through.
•Remove the chicken from the crockpot and shred with two forks, allow to cool.
•Cut grapes into 4’s until you have accumulated 1 cup
•In a bowl mix together the ½ cup yogurt, ½ cup mayonnaise, 2 Tbsp lemon juice, and 1 Tbsp honey.
Pour over chicken with almonds and grapes and mix thoroughly. Add salt and pepper to taste.
Divide evenly into 10 snack size portions.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
Make the recipe into more servings.
WEIGHT GAIN TIP
Make the recipe into less servings.
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
68g
140g
249g
2528
Servings
Carbs
Fat
Protein
Calories
8
8.5g
17.5g
31.1g
316
9
7.6g
15.6g
27.7g
281
10
6.8g
14.0g
24.9g
253
11
6.2g
12.7g
22.6g
230
BUFFALO
CHICKEN DIP
This dish is best utilized as a snack. You can eat it as a dip with
carrots/celery/bell peppers or heat it up and eat it by itself. This
is a great party appetizer as well!
PREP TIME
20 Minutes
COOK TIME
3 Hours
(Inactive)
PER SERVING - MAKES 10
217 Cals
Carbs
3.8g
Fat
9.8g
Protein
28.5g
129
129
BUFFALO CHICKEN DIP
SHOPPING LIST
PRODUCE
1 bunch kale
MEAT/DAIRY
2 lbs chicken breast
1 package bacon
Cottage cheese
Greek yogurt
CHECK YOUR PANTRY
Buffalo Sauce
Salt and pepper
Ingredients
•2 lbs chicken breast
•1 ½ cups cottage cheese
•1 ½ cups plain Greek yogurt
•6 slices of bacon
•1 cup of chopped kale
•5 Tbsp buffalo sauce
•Salt and pepper to taste
130
BUFFALO CHICKEN DIP
Preparation
•Add the chicken and 1 cup of water to a crock pot and cook on high for 3 hours or until cooked.
•While the chicken is cooking, chop up some kale leaves until you have 1 cups worth. Use a food processor if you have one, you want it small.
•Heat a skillet over medium high heat and cook 6 slices of bacon. When the bacon is cooked, remove
it from the pan and pat with paper towels. Keep the bacon fat in the pan.
•Add the kale to the bacon fat and cook until it has shrunken and is crisp, around 3-5 minutes. CAUTION: Use a lid to shield yourself from splatters when you add the kale. The wet kale can mix with the
hot oil and splatter easily.
•Drain all the excess fat from the kale. Using the back of a spoon or spatula, try and squeeze out as
much grease as possible.
•Chop the bacon up into small pieces and set aside with the kale.
•Once the chicken has cooked, transfer it into a large bowl and shred thoroughly with two forks. Allow
the chicken to cool before mixing in the remaining ingredients. Once it has cooled, mix all of the ingredients together until incorporated.
This recipe makes 10 servings.
131
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the bacon. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
38g
50g
Carbs
Fat
Protein
Calories
38g
98g
285g
2174
Protein Calories
Servings
Carbs
Fat
Protein
Calories
9
4.2g
10.9g
31.7g
242
WEIGHT GAIN TIP
10
3.8g
9.8g
28.5g
217
Use full fat yogurt and cottage cheese and double the bacon. Below is the nutrition information for the entire recipe.
Divide by the # of servings.
11
3.5g
8.9g
25.9g
198
12
3.2g
8.2g
23.8g
181
132
Carbs
Fat
36g
163g
249g
1598
Protein Calories
317g
2879
CHICKEN
KELAGUEN
This is a Chamorro dish and is a staple in the Mariana Islands. It
is a combination of chicken, lemon juice, coconut, and hot sauce
and is served cold, making it perfect for a quick snack right out
PREP TIME
20 Minutes
COOK TIME
1 Hour
(Inactive)
PER SERVING - MAKES 10
168 Cals
Carbs
5.5g
Fat
9.3g
Protein
15.6g
133
133
CHICKEN KELAGUEN
SHOPPING LIST
PRODUCE
3 lemons
1 sweet onion
Green onions
MEAT/DAIRY
1 Broiler chicken,
3-5 lbs
CHECK YOUR PANTRY
Salt and pepper
Olive oil
Tabasco
Shredded coconut
(optional)
Ingredients
•1 broiler chicken, 3-5lbs
•3 lemons
•1 medium sweet onion
•¾ cup shredded coconut (optional)
•3 Tbsp salt
•3 Tbsp Tabasco
•3 chopped green onions
•1 Tbsp olive oil
•Pepper to taste
134
CHICKEN KELAGUEN
Preparation
•Preheat your oven to 450°F. In a baking dish place the chicken breast side up. Remove the giblets
from the cavity and pat the chicken dry with a paper towel. Drizzle with olive oil and season with salt
and pepper. Cook the bird for 1 hour on a lower middle rack in the oven.
•Once the chicken has cooked and cooled, tear the meat away from the bones and dice the chicken
into small pieces.
•Finley chop the onion into small pieces and set aside.
•Spread the chicken out in a shallow dish and add the juice of three lemons, diced sweet onion, coconut (optional), salt, green onion, and hot sauce. Mix everything together and taste, adjust the salt and
hot sauce levels to suit your liking.
•NOTE: 3 Tbsp may seem like a lot of salt. Add it slowly and adjust as you go.
This recipe makes 10 servings.
135
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Divide the food into less servings.
Carbs
Fat
Protein
Calories
55g
93g
156g
1681
Servings
Carbs
Fat
Protein
Calories
9
6.1g
10.3g
17.3g
187
WEIGHT GAIN TIP
10
5.5g
9.3g
15.6g
168
Add 1 cup of rice to each of the 10 servings. Below is the
nutrition information for the entire recipe. Divide by the # of
servings.
11
5.0g
8.5g
14.2g
153
12
4.6g
7.8g
13.0g
140
136
Carbs
Fat
522g
93g
Protein Calories
196g
3709
GREEK
SALAD
Cucumber, red onion, red pepper, green olives, and feta cheese
dressed in an garlic and olive oil dressing. A nice dish to keep in
your fridge as a healthy snack.
PREP TIME
15 Minutes
COOK TIME
0 Minutes
PER SERVING - MAKES 10
146 Cals
Carbs
3.2g
Protein
2.6g
Fat
13.6g
137
137
GREEK SALAD
SHOPPING LIST
PRODUCE
1 cucumber
1 red onion
1 red pepper
3 Roma tomatoes
MEAT/DAIRY
4 oz of feta cheese
MIDDLE AISLES
Green olives
Red wine vinegar
Ingredients
•1 large cucumber
•1 large red pepper
•½ medium red onion
•3 roma tomatoes
•¾ cup green olives
•4 oz of feta cheese (crumbled is
cheaper)
CHECK YOUR PANTRY
Garlic
Oregano
Olive oil
Dijon mustard
Salt and pepper
138
•2 tsp of garlic
•1 tsp oregano
•¼ cup red wine vinegar
•½ cup olive oil
•½ tsp dijon mustard
•1 tsp salt
•½ tsp pepper
GREEK SALAD
Preparation
•Cut the cucumber, red pepper, and tomatoes in half and remove all of the seeds. Cut the cucumber,
red pepper, and tomatoes into a large dice. Add the cucumber and red pepper to a large bowl.
•In a strainer, add the tomatoes and sprinkle with salt. This will encourage the tomatoes to release
some of their water.
•Cut the red onion into small slices around ¼” thick and add to the bowl.
•Add the olives to the bowl.
•In a smaller bowl, whisk together ½ cup olive oil, ¼ red wine vinegar, ½ tsp dijon mustard, 1 tsp oregano, 2 tsp minced garlic and salt and pepper to taste. Pour over the vegetables in the large bowl and
add the feta cheese. Toss lightly and allow everything to blend together for 20-30 minutes before eating.
This recipe makes 10 servings.
139
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
Divide the food into more servings.
WEIGHT GAIN TIP
Divide the food into less servings.
140
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
32g
136g
26g
1456
Servings
Carbs
Fat
Protein
Calories
9
3.6g
15.1g
2.9g
162
10
3.2g
13.6g
2.6g
146
11
2.9g
12.4g
2.4g
132
12
2.7g
11.3g
2.2g
121
HONEY
NUT BARS
Almonds, cashews, sunflower, pumpkin, and chia seeds held together with a honey mixture and topped with dark chocolate. A
cheaper alternative to store bought counterparts.
PREP TIME
1 Hour
(50 Min Inactive)
COOK TIME
20 Minutes
PER SERVING - MAKES 14
294 Cals
Carbs
26.5g
Fat
17.9g
Protein
6.7g
141
141
HONEY NUT BARS
SHOPPING LIST
MIDDLE AISLES
1 cup cashews
1 cup almonds
¾ cup pumpkin seeds
¾ cup sunflower seeds
¼ cup chia seeds
½ cup dried cranberries
Dark chocolate
CHECK YOUR PANTRY
Peanut butter
Honey
Coconut oil
Maple syrup
Vanilla
Cooking spray
Ingredients
•1 cup cashews
•1 cup almonds
•¾ cup pumpkin seeds
•¾ cup sunflower seeds
•¼ cup chia seeds
•½ cup dried cranberries
•1 Tbsp peanut butter
•½ cup honey
•2 Tbsp coconut oil
•1 Tbsp maple syrup
•1 tsp vanilla extract
•5 Tbsp melted dark chocolate
•Cooking spray
142
HONEY NUT BARS
Preparation
•Preheat your oven to 350°F.
•Add all of the nuts, seeds, and dried fruit to a large bowl. Chop the almonds and cashews before adding if you would prefer smaller pieces.
•In a smaller bowl, mix together ½ cup of honey, 2 Tbsp of coconut oil, 1 Tbsp of peanut butter,
1 Tbsp of maple syrup, and 1 tsp of vanilla.
•Pour the mixture over the nuts and mix until evenly coated.
•In a 13x9” pan or cookie sheet add a lining of parchment paper and spray with oil.
•Press the nut mixture into the pan and distribute evenly. Bake for 20 minutes.
•Remove from oven and allow to cool for 15 minutes. Then lift out of the pan using the parchment paper and spread 5 Tbsp of melted dark chocolate over the top. Allow to cool in the refrigerator completely.
•Once the slab has hardened cut it into 14 bars.
•Store the bars in the refrigerator to ensure they stay together.
143
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
Divide the recipe into more servings.
WEIGHT GAIN TIP
Divide the recipe into less servings.
144
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
371g
251g
94g
4119
Servings
Carbs
Fat
Protein
Calories
13
28.5g
19.3g
7.2g
317
14
26.5g
17.9g
6.7g
294
15
24.7g
16.7g
6.3g
275
16
23.2g
15.7g
5.9g
257
PÃO
DE QUEIJO
Pão de queijo is a popular Brazilian treat that is Portuguese for
“cheese bread”. What’s great about these is that they are gluten
free so even those who are gluten sensitive can enjoy them!
PREP TIME
5 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 24
55 Cals each
Fat
2.8g
Carbs
6.9g
145
Protein
0.8g
145
PÃO DE QUEIJO
SHOPPING LIST
MEAT/DAIRY
Parmesan cheese
Cheddar cheese
Milk
MIDDLE AISLES
Tapioca flour
CHECK YOUR PANTRY
Olive oil
Salt
Ingredients
•1 ½ cups tapioca flour (check the health aisles at your store or on Amazon)
•¼ cup shredded parmesan cheese
•¼ cup shredded cheddar cheese
•½ tsp salt
•¼ cup olive oil
•⅔ cup milk
146
PÃO DE QUEIJO
Preparation
•Preheat your oven to 400°F.
•Mix all of your ingredients in a blender until the ingredients are homogenized.
•Spray two mini muffin tins with oil and fill each well about half way with the batter. It will make about
24 pieces.
•Bake for 20 minutes or until golden brown.
•These are best after they have rested for a while. The day after is when I prefer to eat them because
they become much softer.
147
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
You don’t want to change the recipe too much as baking is
less forgiving than cooking.
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
165g
66g
18g
1326
Servings
Carbs
Fat
Protein
Calories
21
7.9g
3.1g
0.9g
63
WEIGHT GAIN TIP
22
7.5g
3.0g
0.8g
60
You don’t want to change the recipe too much as baking is
less forgiving than cooking.
23
7.2g
2.9g
0.8g
58
24
6.9g
2.8g
0.8g
55
148