20 Easy Meals
Recipe Guide
@KK FIT
Pages
Table of Contents
Breakfast .............................................................................................. Page 1
Lunch .................................................................................................... Page 8
Dinner ................................................................................................. Page 14
Snacks ................................................................................................. Page 20
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Breakfast
Breakfast
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1
Recipe
Breakfast Tacos
Ingredients
3 Trader Joes Low Carb Tortillas
1/2 Cup of Spinach
1/2 Cup of Egg Whites
3 Tbsp of Salsa
A Dash of "Everything but the
Bagel Seasoning" from
Trader Joes
Notes
Protein
38 g
Carbohydrates
31 g
@KK FIT
Fat
Total Calories
5g
270
2
Recipe
Berry Oatmeal
Ingredients
60g of Oatmeal
1/4 Cup of Mixed Berries
1-2 Packs of Stevia
A Dash of Cinnamon
Side: Protein Shake
1 Scoop of PeScience Vegan
Select Protein Powder
Notes
Protein
29 g
Carbohydrates
62 g
@KK FIT
Fat
Total Calories
5g
407
3
Recipe
Pesto English Muffin
Ingredients
1 English Muffin
1/2 Cup of Egg Whites
2 Tbsp Vegan Trader Joes Pesto
A Dash of Sriracha
Side: 1/2 Cup of Blueberries
Notes
Protein
33 g
Carbohydrates
39 g
@KK FIT
Fat
Total Calories
11 g
395
4
Recipe
Veggie Omelette
Ingredients
1/2 Cup of Egg Whites
A Handfull of Spinach
1/4 Cup of Mushrooms
1/4 Cup of Grape Tomatoes
50g Avocado
2 Tbsp of Salsa
Side: 2 Slices of Ezekiel Bread/
Toasted
Notes
Protein
40 g
Carbohydrates
42 g
@KK FIT
Fat
Total Calories
9g
381
5
Recipe
Banana Protein Cereal
Ingredients
41g of Brown Rice Crisp Cereal
1 Cup of Almond Milk
30g of Bananas
1 Tbsp Almond Butter
1 Scoop of PeScience Vegan
Select Protein Powder
Notes
Blend almond milk and protein powder together before pouring over cereal.
Protein
27 g
Carbohydrates
48 g
@KK FIT
Fat
Total Calories
13 g
422
6
Recipe
Berry Smoothie
Ingredients
1.5 Cup of Almond Milk
1 Scoop of PeScience Vegan
Select Protein Powder
150g of Frozen Berries
25g of Oatmeal
A Handfull of Spinach
1 Tbsp of Peanut Butter
Notes
Protein
31 g
Carbohydrates
26 g
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Fat
Total Calories
12 g
326
7
Lunch
Lunch
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8
Recipe
Chicken Tacos
Ingredients
2 Trader Joes Low Carb Tortillas
4 oz of Chicken
40g of Avocado
A Dash of Cilantro
2-4 Tbsp of Salsa
1 oz of Dairy Free Feta
Notes
Protein
35 g
Carbohydrates
28 g
@KK FIT
Fat
Total Calories
16 g
364
9
Recipe
Turkey Sandwich
Ingredients
2 Slices of Ezekiel Bread
4 oz of Turkey
A Pinch of Diced Onions
Mustard
2 oz Trader Joes Red Bell Peppers
1/2 Cup of Micro Greens
50 g of Avocado
side: 1/2 Cup of Apple Slices
Notes
Protein
47 g
Carbohydrates
51 g
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Fat
Total Calories
12 g
467
10
Recipe
Chicken Teriyaki Bowl
Ingredients
5 oz of Chicken
1 Cup of Rice Medley
1 Cup of Green Beans
2 Tbsp of Trader Joes
Soyaki Sauce
Notes
Protein
41 g
Carbohydrates
56 g
@KK FIT
Fat
Total Calories
7g
467
11
Recipe
Turkey Wrap
Ingredients
1 Spinach Tortilla
2 Tbsp Trader Joes
"Goddess of the Greens" Dressing
4 oz of Turkey
1 Tbsp of Traditional Hummus
1/2 Cup of Lettuce
1 oz of Grape Tomatoes
1/2 Cup of Shredded Carrots
Notes
Protein
38 g
Carbohydrates
56 g
@KK FIT
Fat
Total Calories
14 g
513
12
Recipe
Turkey Rice Cakes
Ingredients
2 Whole Wheat Rice Cakes
4 oz of Turkey
A Dash of Trader Joes
"Everything but the
Bagel Seasoning"
A Dash of Sriracha
Side: Mixed Berries
50 g Blueberries
50g Raspberries
50g Blackberries
Notes
Protein
31 g
Carbohydrates
51 g
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Fat
Total Calories
2.5 g
335
13
Dinner
Dinner
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14
Recipe
Teriyaki Shrimp Medley Bowl
Ingredients
6 oz of Shrimp
1 Cup of Rice Medley
1 Cup of Spinach
1 Tbsp of Trader Joes
Soyaki Sauce
Fresh Lemon
Notes
Protein
30 g
Carbohydrates
50 g
@KK FIT
Fat
Total Calories
5g
367
15
Recipe
Chicken & Shrimp Pasta
Ingredients
2 oz of Shrimp
2 oz of Chicken
1 Cup of Pasta
1 Cup of Marinara Sauce
2 oz of Dairy Free
Parmesan Cheese
Notes
Protein
30 g
Carbohydrates
65 g
@KK FIT
Fat
Total Calories
11 g
460
16
Recipe
Chicken Plate
Ingredients
5 oz of Chicken
1 Cup of Green Beans
175 g of Trader Joes
Potato Medley
Notes
Protein
37 g
Carbohydrates
39 g
@KK FIT
Fat
Total Calories
1g
305
17
Recipe
Salmon Salad
Ingredients
6 oz of Sockeye Salmon
1 - 2 Cups of Arugula & Spinach
Lettuce Mix
15 g of Sliced Almonds
2 Tbsp Dairy Free Feta
2 Tbsp of Trader Joes
"Green Goddess" Dressing
Fresh Lemon
Notes
Protein
39 g
Carbohydrates
8g
@KK FIT
Fat
Total Calories
21 g
414
18
Recipe
Salmon Plate
Ingredients
6 oz of Sockeye Salmon
175 g of Sliced Sweet Potato
1 Cup of Green Beans
Notes
Protein
41 g
Carbohydrates
43 g
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Fat
Total Calories
9g
417
19
Snacks
Snacks
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20
Recipe
Berry Yogurt Parfait
Ingredients
150g of Cashew Yogurt
1/2 Cup of Granola
1/2 Cup of Berries
Notes
Protein
7g
Carbohydrates
40 g
@KK FIT
Fat
Total Calories
12.5 g
292
21
Recipe
Avocado Toast
Ingredients
2 Slices of Ezekiel Bread
50 g of Avocado
2 oz of Grape Tomatoes
A Pinch of Sliced Red Onion
.5 oz of Dairy Free Feta
1 Tbsp of Trader Joes Fat Free
Balsamic Dressing
Notes
Protein
12 g
Carbohydrates
45 g
@KK FIT
Fat
Total Calories
11 g
321
22
Recipe
Tuna and Crackers
Ingredients
3 Light Wasa Crackers
Tuna Salad:
1 Can of Tuna
Pepperoncini
Mustard
Fat Free Balsamic
A Dash of Trader Joes "Everything
but the Bagel Seasoning"
A Dash of Sriracha
Notes
Protein
32 g
Carbohydrates
20 g
@KK FIT
Fat
Total Calories
5.5 g
240
23
Recipe
Protein Shake with Apple
Ingredients
1.5 Cups of Almond Milk
1 Scoop of PeScience Vegan
Select Protein Powder
Side: 1/2 Cup Sliced Apples
Notes
Protein
21 g
Carbohydrates
25 g
@KK FIT
Fat
Total Calories
4g
190
24
Recipe
Mush
Ingredients
1 Container of Mixed Berry Mush
Notes
Protein
4g
Carbohydrates
29 g
@KK FIT
Fat
Total Calories
7g
200
25