Cauliflower & Leak Soup
- 1 Medium head cauliflower
- 1.5 Stalks leeks
- 1 Stalk celery
- 1 Clove garlic
- 1 Shallot
- 1 Teaspoon nutmeg
- 1 Bay leaf
- 3-4 Cups liquid of choice (Water, veg stalk, or chicken stalk)
- Salt & pepper to taste
* put all vegetables and seasonings into the pan and sautee until vegetables begin to soften.
* Add in half of the liquid and let cook for 5 minutes before adding the second half.
* Let simmer in the liquid until all vegetables are soft enough to puree.
* Puree until smooth then add back to the pot to adjust seasoning/ add more liquid if necessary.
Protein Microwave Cake Recipe
- 1 Scoop protein
- 1 Tablespoon coconut flour
- 1 Tablespoon stevia OR low cal maple syrup
- 1/4 Teaspoon Baking powder
- Dash of vanilla (optional)
- 1/4 cup + 2 Tablespoons Milk of choice
- Half serving of chocolate chips
* Mix all ingredients in a microwaveable bowl or cup until it looks like a batter.
* Add chocolate chips on top of the mixture.
* Microwave for 1-2 minutes (Keep an eye on it as it tends to want to overflow)
Breakfast: Shredded Potato Wrapped Quiche (715 Calories)
FOR THE POTATO CUPS
- 2 cups shredded potato (Make sure to squeeze the moisture out of them)
- 1 Egg
- 20-30g part-skim cheese (Asiago works amazingly here)
- Salt & Pepper
Bake @425 Until potato starts to get golden brown
FOR THE FILLING (You can do whatever you want here)
- 3 eggs
- Spinach
- 20-30g part-skim cheese
- Peppers
- Turkey bacon sliced
- Salt & Pepper
Fill your pre-cooked potato cups with the desired amount of filling. Place back in the oven for
7-10min until egg is cooked through
Lunch: Asian Inspired Chicken Mango Pita (590 Calories)
- Pita of choice (I like to look for one under 250 calories. Mine was 200 in the video)
- A Low-calorie Asian style sauce (20-30 calories/ 1 tbs is a good one to find)
- 100g Bean sprouts
- 100g Mango
- Sliced chili pepper
- Big handful of cilantro
- 5oz Chicken breast or whatever protein of your liking
Dinner: Cauliflower Rice Arancini with Turkey Sausage (915 Calories)
FOR THE CAULIFLOWER BALLS
- 1 sausage removed from casing
- 2 1/4 cups cauliflower rice
- 50g part-skim cheese
- Garlic
- 2 Tbs of tomato sauce
- Basil
- Chili flake
- Parmesan & Herb seasoning
- Salt & pepper
Cook turkey sausage all the way through before adding the rest of your ingredients. Once it looks like
the cauliflower is cooked, add in your cheese and turn the heat off. Begin folding your cheese into
the mixture. Let side aside to cool.
TOMATO SAUCE (Use whatever you want)
- San Marzano whole peeled tomatoes
- Dried basil
- Garlic
- Chili Flake
- Salt & Pepper
Let Simmer while making other components of the dish.
TO MAKE THE ARANCINI
- 1 Cup of bread crumbs (You won't need this much. This just makes it easier to coat)
- 1 Egg
Form cauliflower into balls. Dip into egg and then roll into the bread crumbs.
Place on baking sheet. Preheat oven to 425 and bake for 25 minutes until golden brown.
*** IF you have an air fryer, I encourage you to use that instead! It will turn out much better***
🍎
APPLE FRITTER RECIPE :
- 30g All-purpose flour
- 30g Protein powder
- 24g Swerve brown sugar
- 1 tsp baking powder
- 1/4 tsp salt
- 1/2 tsp cinnamon
- 1/8 tsp nutmeg
- 1/2 any apple of choice
- 1 tbs butter or margarine
- 3 tbs Fat-free Greek yogurt
Glaze:
- 2 tbs Swerve powdered sugar
- 1/2 tbs water
* Combine all ingredients in a bowl (Makes 1 large or 2 smaller fritters)
* Air fry for 12-15 minutes @375 OR bake in oven @375 for 20-25 minutes.
1.) QUINOA BREAKFAST MUFFINS
- 1 Cup Uncooked Quinoa
- 2 Cups Water or Stock
- 2 Eggs
- 30g Cheese of Choice
- Half an Onion
- 300g spinach (Fresh or Frozen)
- Garlic powder
- Dried Oregano
- Salt & Pepper to taste
* Feel free to use any vegetable and any cheese of choice.
* Cook 1 cup quinoa in 2 cups water or stock.
* Sautee your spinach and onions (or any vegetables) until soft
* In a large mixing bowl combine cooked quinoa, 2 eggs, cheese, vegetables, garlic powder, salt, and
pepper.
* Evenly form 10-12 mini quinoa muffins and bake @350 for 20-25 minutes.
2.) ONE-POT ROOT VEGETABLE TURKEY STEW
- 450g Butternut Squash
- 450g Turnip
- 450g Rutabaga
- 250g Zucchini
- 1lbs Ground Meat of Choice
- 1/2 Cup Parsley
- Cumin
- Garlic Powder
- Salt & Pepper to taste
* Cut root vegetables and zucchini into thin strips and place in a large pot.
* Once vegetables are cut add your cumin, garlic powder, salt, and pepper, and mix.
* Add 4-5 cups of water or stock then place on stove and let water get to a boil
* Once it has hit a boil, put a lid on the pot and wait for the vegetables to break down.
* Throw in your ground meat towards the end of the cooking process and let cook through.
* Once everything is completely cooked, remove from heat and toss in your parsley.
Tahini Dressing (Additional)
- 2TBS Tahini
- 2TBS Water
- 3/4TSP lemon juice
- 1/8TSP Cumin
- 1/8TSP Chilli Powder
- Salt & Pepper to taste
* Combine all in a bowl and pour over top of veggies.
3.) MEXICAN LASAGNA
- 2lbs Ground Meat of Choice
- 8 8" tortillas
- 2.5 Cups of Shredded Cheese
- 14oz Canned Stewed Tomatoes
- 1 Cup Frozen Corn
- Half an Onion (Red or White)
- 1 Can Strain Black Beans (Drained)
- 2-3 Stocks of Green Onion
- 2TSP Cumin
- 2TBS Chilli Powder
- 1TSP Garlic Powder
- Salt & Pepper to taste
* In a large frying pan adds your onion and ground meat and cook until meat is brown.
* Once meat is cooked through, add in your stewed tomatoes, corn, black beans, cumin, chili powder,
garlic powder, salt, and pepper. Combine well and let simmer for 5 minutes.
* Cut your tortillas into half OR Quarters. Whichever you prefer.
* In a large casserole pan begin to layer your lasagna. Meat mixture followed by a little bit of cheese
and then tortilla strips. Repeat that process until the pan is full.
* Bake @425 for 15 minutes until cheese is melted and golden brown.
* Top the lasagna off with your diced green onion and ready to serve.
(Tip- Add greek yogurt on top for more protein!)
PROTEIN PANCAKE RECIPE
- 1 Banana Mashed
- 2 Whole Eggs
- 1 Scoop Protein (32.5g)
- 1 TSP Stevia (optional)
** Combine all ingredients in a bowl then pour onto a pan at medium-high heat for 5 minutes per
side.
BERRY COMPOTE
- 1 Cup Frozen Fruit of Choice
- 1 TBS Lemon or Orange Juice
** Cook down on medium-high heat. Begin to break up fruit as it cooks down.
TURKEY MEATBALLS
- 1lbs Ground Turkey
- 1/2 Cup Shredded Zucchini (*IMPORTANT* Make sure to drain zucchini of all moisture)
- 1 Egg
- 2 Cloves Garlic
- 1 TBS Onion Flake or Powder
- 1 TSP Dried Oregano
- 1 TSP Salt
- Pepper to taste
- Chili Flakes (optional)
** Preheat oven to 375 degrees. Bake for 15 minutes then turn with a spatula and cook for additional
5 minutes.
** For tomato sauce use the lowest calorie option you can find! I like to use strained tomatoes. A lot
fewer calories and you can spice it up yourself. Here's what I like to add:
- Dried Basil
- Garlic Powder
- Onion Powder
- Chili Flake
- Salt & Pepper
White Bean & Artichoke Flatbread
- 1 clove garlic
- 1 14-ounce can chickpeas or white beans, rinsed and drained
- a handful of fresh basil
- juice of one lemon
- 1 heaping cup canned artichoke hearts, drained
- Salt and pepper to taste
- Olive Oil (optional if you want it)
**Add beans, garlic, and half the basil into a food processor and pulse until smooth with a few
chunks
** Dice artichoke hearts into bite-size pieces and add to a bowl with lemon juice, salt, and pepper.
** Add bean mixture to the bowl and combine well.
** Top off with remaining basil.
(serve on flatbread, salad, sandwich, etc.)
Egg Wrap
1.) 5 whole eggs
2.) 1/4 tsp cumin
3.) Pinch of turmeric
4.) salt to taste
5.) Diced Red Onion
6.) 1 Clove Garlic
7.) 1 tsp diced fresh ginger
8.) Tomato diced
9.) Fresh cilantro
10.) Red or green chili pepper
Sausage and Beans
1.) 4 cloves garlic
2.) 4 fresh sage leaves
3.) 1 28oz can whole San Marzano tomatoes (drained)
4.) 2 15.5oz cans cannellini beans (drained & rinsed)
5.) 1/4 dry white wine
6.) Salt & pepper to taste
** Spray your pan and sautee garlic with sage (about 3 minutes)
** Deglaze the pan with the 1/4 wine and cook for an additional 3 minutes
** Add in your beans and squeeze whole tomatoes into the pan
** Season with salt and pepper and let simmer for 10-15 minutes
BUBBLE TEA
- Tapioca Balls
- Brown Sugar Swerve
- Nut milk of choice
- Steeped tea
- Protein powder (optional)
**cook tapioca according to the package. Once done cooking, add in some brown sugar swerve for
some sweetness. (I generally add in 5g brown sugar per serving)
** Mix 1 scoop of protein with 1 cup cashew milk
** In a tall glass add some ice and your tapioca balls.
** Pour about half a cup of your steeped tea and then the full cup of cashew milk with protein on top.
PROTEIN BARK (Makes 12 Squares):
- 262g Nonfat Greek Yogurt
- 1 scoop protein powder (chocolate peanut butter preferred)
- 1/4 cup PB2
- 1/2 cup light coconut milk
- Sweetener to taste
- 2tbs Chocolate PB2 (optional)
** Mix all ingredients in a bowl other than the chocolate PB2
** Line a baking sheet with parchment paper then pour the mixture on a pan and disperse evenly
** Mix 2 tbs chocolate pb2 with some water then drizzle evenly on top
** Place in the freezer until firm
** For best results let bark sit out for a few minutes before eating
GREEK YOGURT POPSICLES
- 1/2 cup frozen fruit of choice
- 1/2 cup greek yogurt
- 1/2 scoop protein powder
- 1 tsp honey
** Microwave fruit for 60-90 seconds
** Mix in greek yogurt, protein powder, and honey with fruit and combine well
** Place in your popsicle molds & refrigerate for up to 2 hours before serving
BUTTERNUT SQUASH FRITTERS
- 2.5 cups shredded butternut squash, lightly packed
- 1/3 cup all-purpose flour (most flours should work)
- 1 large eggs, lightly beaten
- 1.5 Tablespoons minced fresh sage (or another herb of choice)
- Salt & pepper to taste
**Place all ingredients in a bowl and combine well
** Have a pan preheated on medium-high heat
** Spray pan or use a little bit of oil then place your fritters into desired sizes on the pan and cook for
3 minutes. Flip the fritters and cook for an additional 3-4 minutes until golden brown
** I love having these with some greek yogurt. Try it out!
CHICKEN SUMMER ROLLS
- 3 Rice Paper Sheets
- 6oz Chicken Breast
- Mixed Greens
- Fresh Mint
- Fresh Cilantro
- Cucumber
- 30g Avocado
** Dip rice paper one at a time in some warm water and hold for 5 seconds
** Place a small handful of mixed greens on the rice paper (leaving yourself 1inch of space to help
fold)
** Place some mint, cilantro, and cucumber on top of the mixed greens
** Add 10g avocado in front of the pile of mixed greens
** Add 2oz chicken in front of the avocado
** Fold tight! It takes some practice!
** Serve with your favorite Asian style dipping sauce
Italian Baked. Eggs
- 1 clove garlic
- 1/2 a chili pepper
- Big handful spinach
- 500g San Marzano canned whole tomatoes
- Salt & Pepper to taste
- 20-30g Parmesan Herb seasoning (optional)
- Eggs
- 30g Part skim mozzarella cheese
- Any fresh herbs of choice! I used parsley and basil.
1.) Cook all veggies down before adding your canned tomatoes. Feel free to use whatever veggies
you have on hand here.
2.) Once tomatoes are in with veggies, season with salt, pepper and parmesan herb seasoning.
3.) Crack eggs on top
4.) Sprinkle your cheese on top of eggs
5.) Bake @350 for 10-15 minutes!
6.) Top with your fresh herbs and enjoy
Healthy Fried Chicken & Waffles
Chicken
- Marinate your chicken breast in buttermilk over night or first thing when you get up in the morning.
- 1 Cup Corn flakes
- 1 Cup Breadcrumbs
- Salt & pepper to taste
- 1/2 tsp Cumin
- 1/2 tsp Chili powder
- 1/2 tsp Garlic powder
1.) Blend all ingredients in a blender
2.) Evenly coat all pieces of chicken
3.) IF cooking with an air fryer cook chicken for 15 minutes (flipping halfway). Depending on your air
fryer you may need more time.
Waffles
- 200g Shredded sweet potato
- 1 whole egg
- 2 egg whites
- 1.5 tbs coconut flour
- Salt & pepper to taste
1.) Mix all ingredients together and place in waffle iron.
Mustard Syrup sauce
- 1/4 cup Walden farms syrup
- 1/4 cup low sodium chicken stock
- 1tbs Apple cider vinegar
- 1tbs Grainy or dijon mustard
- 1tsp Fresh of dry thyme
- 1/8tsp garlic powder
1.) Let all ingredients combine in sauce pan and simmer on medium low heat.
OMELETTE ROLL UP RECIPE
* 6 Eggs
* 1 Cups Nut Milk
* 1/2 Cup All Purpose Flour
* Salt & Pepper to taste
* Ham (or whatever meat you'd like)
* (90g) Cheese of choice
* Vegetables of choice
1.) Pre heat oven to 450 degrees
2.) Combine eggs, milk and whisk until frothy
3.) Slowly add in flour, salt and pepper and whisk till smooth
4.) Pour mixture onto a tray with parchment paper and some spray so it doesn't stick. Cook in oven
for 10 minutes
5.) Remove egg mixture from oven and add your toppings evenly across the eggs.
6.) Put back in the oven for an additional 5 minutes
7.) Roll omelette up and slice into desired number of slices