Holy Grail Cookbook

Citation preview

holyGRAILfun.

a collection of realistic meals made fit AND

hi, i'm so glad you're here!

LET'S EAT! But first, allow me to introduce myself... I'm MaKayla! Lover of all things food AND fitness. For the longest time I felt like I had to choose one or the other. It was either loving food and not meeting my fitness goals....or loving fitness but hating my diet. When I finally broke free from that "all or nothing" mindset and left diet culture behind, I FINALLY found what I had been missing all along. Balance. Consistency. Longevity. And now my life's mission is to share this same concept (and recipes) with anyone who might feel the way that I once did. My hope is that these quick and realistic (but also deliciously satisfying) recipes will open your eyes to what it means to truly live a life of balance. A life where you FEEL your best, inside and out, because you're actually LIVING (and no longer just living to diet). Within this cookbook, you will find a collection of recipes that I've enjoyed through many seasons of my life. Each holding a special place in my heart, and playing a crucial role in my journey to becoming my best self. I'm so honored to share them with YOU.

MaKayla Thomas M A K A Y L A

T H O M A S

F I T N E S S

important INFO:

I have included an ESTIMATED calculation of macros for each recipe based on the amounts provided in the recipe and the brands I have available locally. Please know your macro amounts may vary based on portion sizes, brands, measuring techniques, etc. The amounts listed are just suggestions based on my own preference and use of calorie database apps but please know you are encouraged to modify these amounts/ingredients based on YOUR calorie needs and personal preferences. For most accurate calculation of macros you are encouraged to individually weigh and log ingredients you use. By purchasing this product you are agreeing to do so at your OWN risk. I, MaKayla Thomas, am not liable for any damage/injury that may occur. You assume any and all liability and financial responsibilities, and agree to be held liable of any/all injury/damage that may occur. None of the content included is intended to treat or diagnose any possible illness. Listed macros are approximate and not guaranteed for accuracy. Please consult a physician prior to preparing or following the included recipes and/or meal plan. Please do not discredit my hard work by copying, sharing, distributing any material to any other individual(s) without permission. Doing so may result in necessary legal action. You have full rights to print your own copy after purchase. Due to the nature of digital products, no refunds or exchanges are given for any reason. All content created by MaKayla Kim Thomas.

How to save file to your phone's files!

favorite PRODUCTS

Kitchen/Cooking Favorites Air Fryer Air fryer liners Microwave Pasta Cooker Meal Prep Containers Lunch Prep Containers Sauce Cups Sauce Syringe Oil Spray Bottle Veggie Chopper Cookware Cookbook Stand

CLICK FOR LINKS!

Other Helpful Products FREE meal planner journal Fast Food Favorites Sauces Other Kitchen Must Haves Other Favorites Protein Powder Protein Powder (unflavored)

Favorite Printing Options Printme1 Watson Family (code MAKAYLA will save you $) if file is too large please follow instructions HERE, they have a way to bypass this! Can also print + store pages in a binder! (please make sure page size is properly scaled in print settings so entire page prints)

MEAL PREP

cheat.sheet

you can use this guide to help you build meals, fill your macros, or get ideas

CARBS Pasta Veggie Pasta Rice (instant, minute, brown, premade) Riced Cauliflower Mashed Cauliflower Quinoa Potatoes (red, brown, sweet, instant) Wraps Bread (I like Sara Lee 45 cal) Pita Bread (I like Joseph brand) Tortillas (I like Mission Carb Balance) Corn Tortillas or tostadas Tortilla Chips Rice Cakes Beans (black beans, pinto, refried) Corn Popcorn Squash

SAUCES/FATS Light or Reduced Fat Mayo Avocado Oil (I like Chosen brand) Light Italian Dressing (I like Olive Garden brand) Kikkoman Teriyaki Sauce (Walmart) Light Yum Yum Sauce (Walmart) Honey Mustard Ranch (I like Litehouse) Bolthouse Cilantro Avocado Ranch Bitten salad dressings (good fruity flavors) BBQ sauce (I use reg. but heard G Hughes is good) Frank's Hot Sauce or buffalo sauce Ketchup, mustard Salsa (I like Fresh Cravings brand from Walmart) White Queso (I like Pancho's or marketside) Tzatziki sauce (I like marketside) Pesto, Alfredo, Marinara sauces (I like Classico) Marketside spinach and artichoke dip (in moderation) Laughing Cow Cheese Wedges Babybel Cheese Wedges Enchilada sauce (red or green, I get the kind in a can) Plain Greek Yogurt (I use for sauces or in place of sour cream) Squeezable minced garlic (just makes life easier) Guacamole/avocados Nut butters Nuts (cashews, peanuts, pistachios, almonds)

PROTEIN Lean ground beef/turkey Ground Chicken Chicken tenderloins (or breast) Tyson ready to eat chicken Canned Chicken Rotisserie Chicken Frozen Chicken Strips/Nuggets Frozen meatballs Pork Tenderloin or chops Steak Shrimp Salmon Crab Meat Tuna or canned Salmon Deli meat (turkey/ham/pepperoni) Turkey bacon/sausage Spam Tofu/Soy Eggs or Eggbeaters Hardboiled Eggs Protein Powder/Shakes/Bars Jerky, meat sticks

EXTRAS Knorr Tomato Bouillon (for Mexican rice) Maggi granulated chicken bouillon Better than bouillon paste (in a jar) Slap ya mama seasoning Lily's chocolate chips Fairlife protein shakes Coconut Secrets Coconut Aminos (good soy sauce replacement if you want lower sodium) Honey (I like Mike's Hot Honey for cooking too)

VEGGIES Store bought Pico (my FAV) Single serve Guac cups Frozen Veggies/Steamer packs Salad mixes Stir fry veggies Bell peppers, banana peppers Cucumbers or pickles Green beans (fresh or frozen) Broccoli (fresh or frozen) Carrots Onion Potatoes (red, brown, sweet) Zucchini/Squash Tomatoes (regular + sundried) Beans (black, pinto, refried) Mushrooms Avocados Spinach/lettuce

SUBSTITUTES Primal Kitchen brand (for sauces) Daiya brand cheese Great Value also has a plant based shredded cheese Cheddar cheese, feta, and parmesan cheese are naturally lactose free Coco whip dairy free cool whip So Delicious dairy free yogurt (Silk also has a dairy free yogurt) Nut Pods coffee creamer Sam's Choice Gluten Free Bread Siete brand gluten free chips, tortillas Guerrero Gluten Free Yellow Tostadas Mission Gluten Free Tortillas BFree Brand pitas Bob's Red Mill Egg Alternative Swerve sugar replacement (tastes less artificial than Splenda to me)

*this is just a quick guide to give you examples of things I like and use regularly, it definitely doesn't include everything so feel free to add your own preferences to your list! I shop at Walmart*

Sauces

AT A GLANCE

Burger Sauce: (approx 3-4 servings) 1/4 cup light mayo 3 TBS ketchup 1 tsp mustard 1/4 tsp salt, pepper, garlic, cajun seasoning (or to taste) big mac Sauce: (approx 3-4 servings) 1/4 cup light mayo 2 TBS ketchup 2 tsp mustard 2 TBS chopped pickles (or relish) yum yum Sauce: (approx 3-4 servings) 1/4 cup light mayo 1 tsp soy sauce 1 tsp sriracha 1 tsp honey small dashof ground ginger, garlic + black pepper Peanut Sauce: (approx 3-4 servings) 1 TBS peanut butter 1 tsp siracha 1 tsp soy sauce 2 tsp sugar (or sugar substitute) dash of ginger/garlic powder splash of water until it becomes a sauce consistency

click here to see store bought favorites!

Fiesta Lime Mayo: (approx 3-4 servings) 4 TBS light mayo splash of hot sauce squeeze of lime juice 1/4 tsp cajun, garlic, seasoning salt, chili powder (or to taste)

Sauces

AT A GLANCE hot honey Sauce: (approx 1 serving) 1 TBS honey 1 tsp hot sauce 1 tsp ranch

Ranch dip 1 single serve container PLAIN Greek yogurt 1/2 packet ranch seasoning (if you want this thin you can add a splash of milk, water, or even pickle juice to thin!) (if you like spicy ranch, you can add splash of hot sauce) bang bang Sauce: (approx 1-2 servings) 2 TBS light mayo 1-2 tsp honey 1 tsp chili crisp (Walmart, not spicy)

honey mustard Sauce: (approx 2 servings) 2 tablespoons light mayo 1 tablespoon honey 1 teaspoon yellow or stone ground mustard add a splash of hot sauce or cayenne to make this hot honey mustard

click here to see store bought favorites!

teriyaki Sauce: (approx 3-4 servings) 2 TBS soy sauce 1/4 cup teriyaki sauce (I like Kikkoman) garlic, ginger, pepper (approx 1/4 tsp each) optional tsp of brown sugar or honey if needed

COOKING TIPS TIPS + TRICKS TO MAKE COOKING EASY! No one except YOU, or a registered dietitian/doctor should be telling you exactly what or how much to eat. Feel free to use the following recipes/suggestions, but modify according to YOUR body's needs + preferences. If you would like a "ballpark figure" on how many calories to aim for each day, there are many online tools to help you find the right amount! (like this website) Macro amounts for recipes can vary depending on the amount of each ingredient you use, brand, serving sizes, etc. these are estimated amounts that were calculated based off of ingredients I use. When "sautéing" anything-meat, veggies, etc. make sure to get your skillet/oil hot first before adding the food. Otherwise it'll get soggy/mushy. If a sauce/soup is too thick for your liking, thin it out with a liquid (example: milk, chicken stock, juice etc.) If it's too thin, add a little bit of flour to thicken it up. When following a recipe, feel free to make it your own! If you know you don't like something, substitute something else you do like! (Example: recipe calls for mushrooms, but you substitute zucchini instead) Make your life easier, buy Tupperware, a cute (big) water bottle + lunchbox to keep you on track throughout the week. Don't be afraid to SEASON + SAUCE! (Yes, sauces contain calories but they are worth it in my opinion). I pretty much dip any bland food in a sauce. click here to see store bought favorites! I typically always use seasoning salt + pepper, and garlic as my base seasonings Mexican flavor seasonings: cumin, lime juice, chili powder, garlic Asian flavor seasonings: ginger, curry powder, garlic, soy sauce, honey Favorite Sauces: honey mustard, hot sauce, teriyaki sauce, salsa, salsa Verde, Kung Pao sauce, ginger dressing, Pesto (most sauces are listed in grocery guide) Try freezing your fresh spinach that you add to smoothies, it stays good for so much longer and helps thicken + keeps your smoothie colder! Fresh is best, BUT do what it takes to make your life easier sometimes-frozen steamer bags of veggies/rice, canned chicken, rotisserie chicken, Instant rice, store bought sauces, dried fruits, premade salad mixes, etc. The more you eat something-the more your taste buds will adapt! If you're not a veggie eater, make something you like to eat with it. Example: If you aren't a fan of green veggies but are trying to incorporate them more...trying making something you DO like such as chicken, mac and cheese, and adding a small amount of green veggies to plate to eat with it! Or, when all else fails, dip it in a sauce you like!

breakfast

fit-ish french toast bowl ingredients: 1.5 english muffins (I use Thomas 100 calorie ones), should have 3 "halves" per bowl 1/4 cup liquid egg whites or egg beaters 1/4 cup premade protein shake (I like Fairlife) OR any milk will do 1/4 tsp cinnamon optional sprinkle of brown sugar (or splenda/swerve)

directions: 1.Cube your english muffin halves into bite sized chunks, place in a small glass meal prep container or any small casserole dish will do 2. In a small bowl, mix together your protein shake or milk, and liquid egg whites, and cinnamon, mix well and pour over english muffin cubes, let these sit for 5 or so minutes to soak up the liquid 3. Sprinkle with brown sugar (optional) and bake for 20

Yield/servings: 1

minutes on 400F

macros (approx) per 1 serving:

4. Top with toppings of choice (I like a few chocolate

Calories: 209

pecans would also be great here!)

chips + a small drizzle of pancake syrup on top, chopped

Fat: 2 Protein: 18 Net Carbs: 15 *adjust amounts to fit YOUR needs*

5. Turkey bacon or sausage is a great side with these!

I typically make 3-4 at a time for a yummy grab + go breakfast!

breakfast bowl ingredients: 1 cup shredded frozen hashbrowns 1/2 cup egg beaters (or 2 real eggs, whisked) ground breakfast turkey sausage (or bacon bits) shredded cheese of choice (approx 1 TBS) add ins of choice: I like salsa, pico, or hot sauce on top of mine! Veggies are a great addition here too

directions: 1. add frozen hashbrowns to a microwave safe container (or bowl) 2. Pour egg beaters (or whisked egg) directly over, season with salt/pepper 3. Microwave for 1 min, then stir. Repeat until eggs are cooked (approx. 3 times, total of 3 min) 4. When eggs are cooked, sprinkle cooked turkey sausage and shredded cheese on top and

Yield/servings: 1 macros (approx) per 1 serving: Calories: 235 Fat: 8 Protein: 25 Net Carbs: 14 *adjust amounts to fit YOUR needs*

microwave for 30-45 more sec. 5. Add toppings of choice (I like pico/salsa on mine)

kfc breakfast bowl ingredients: 1 cup shredded frozen hashbrowns 1/2 cup egg beaters (or 2 real eggs, whisked) chicken of choice (I typically use 1 air fried frozen chicken tender, Tyson brand) 1 TBS shredded cheese add ins of choice: I like hot sauce or salsa/pico on top of mine

directions: 1. add frozen hashbrowns to a microwave safe container (or bowl) 2. Cook chicken strip according to package directions, then cut into bite sized pieces. 3. Pour egg beaters (or whisked egg) directly over, season with salt/pepper. 4. Microwave for 1 min, then stir. Repeat until eggs are cooked (approx. 3 times,

Yield/servings: 1 macros (approx) per 1 serving: Calories: 300 Fat: 12 Protein: 21 Net Carbs: 37 *adjust amounts to fit YOUR needs*

total of 2-3 min) 5. When eggs are cooked, sprinkle cheese and chicken strip chunks on top 6. Add toppings of choice (I like pico/salsa on mine)

frittata bowl ingredients: 1 cup shredded frozen hashbrowns 1/2 cup egg beaters (or 2 real eggs, whisked) 1 TBS bacon bits (or bacon, crumbled) handful of spinach diced tomatoes (I use grape tomatoes, halved) 1 TBS feta cheese add ins of choice: I like salsa, pico on top of mine

directions: 1. add frozen hashbrowns to a microwave safe container (or bowl) 2. Pour egg beaters (or whisked egg) directly over, season with salt/pepper, add bacon bits, spinach, tomatoes, stir. 3. Microwave for 1 min, then stir. Repeat until eggs are cooked (approx. 3 times, total of 2-3 min)

Yield/servings: 1 macros (approx) per 1 serving: Calories: 178 Fat: 4 Protein: 16 Net Carbs: 15 *adjust amounts to fit YOUR needs*

4. When eggs are cooked, sprinkle feta cheese on top 5. Add toppings of choice (I like pico/salsa on mine)

breakfast burritos ingredients: 1 low carb tortillas of choice (I like Mission Carb Smart) 1/2 cup egg beaters (or 1 real egg, whisked) 2 oz ground breakfast turkey sausage (or turkey bacon crumbled, OR 1 TBS bacon bits) 2 TBS shredded cheese of choice veggies of choice: I like finely diced mushroom, onion, bell peppers, spinach, or tomatoes add ins of choice: I like salsa, pico, or hot sauce in mine.

directions: 1. If using ground turkey sausage or turkey bacon, prepare according to package directions.

*you can make this recipe as a single serve recipe or increase ingredients to make multiple burritos to wrap/refrigerate for an easy meal prep!*

2. Scramble egg beaters/eggs, Pour egg beaters (or whisked egg) directly over, season with salt/pepper. (if you are wanting to add sautéed veggies, sauté finely diced veggies in a skillet on medium-high heat until tender but not mushy) 3. Assemble burritos with scrambled egg, meat of

Yield/servings: 1 macros (approx) per 1 serving: Calories: 273 Fat: 14 Protein: 32 Net Carbs: 5 *adjust amounts to fit YOUR needs*

choice, sprinkle of cheese, and add ins of choice. Tuck ends and roll tightly! 4. If making as a meal prep, wrap burrito in paper towel then foil so you can easily unwrap/reheat!

breakfast crunchwrap ingredients: Joseph's Lavish bread (or any low carb wrap) I use 1/2 of this one for this 1 "Just Crack an Egg" kit (will need 1 egg or 3 TBS egg beaters to prepare) OR additional fillings of choice: 1 egg/egg whites, bacon bits, veggies, salsa, etc.

directions: 1. If using the Just Crack an Egg kit, prepare according to package directions (if making your own, scramble your egg + prepare your fillings of choice) 2. Spread (cooked) filling in the center of a Joseph's Lavish Wrap (or low carb wrap). 3. Tuck the corners of wrap (like you are wrapping a gift) and fold. Repeat for all corners until it resembles a crunch wrap

Yield/servings: 1 macros (approx) per 1 serving: Calories: 255 Fat: 8 Protein: 20 Net Carbs: 7 *adjust amounts to fit YOUR needs*

shape 4. Toast each side of crunch wrap in skillet 5. I like to dip mine in a little syrup (you can use sugar free if you prefer)

breakfast sammie ingredients: 1 piece of bread (low carb if preferred, I like Sara Lee 45 cal) Sprinkle of shredded cheese, approx. 3 TBS 1 egg, whisked Protein/toppings of choice: I like turkey bacon on mine, could also use ham/turkey/veggies, etc. nonstick cooking spray or butter

directions: 1. Get skillet and set stove to medium heat, let it get hot, and coat with nonstick cooking spray 2. Sprinkle your cheese in a small area on skillet 3. Add whisked egg on top of cheese (it's okay if it runs a little bit, just turn heat up) 4. Immediately add piece of bread on top

Yield/servings: 1 macros (approx) per 1 serving: Calories: 250 Fat: 11

and press into egg/cheese, let this sit until egg is set 5. Add a tiny piece of butter on top of bread if preferred then flip 6. Add turkey bacon (or other toppings) on

Protein: 22

top, then fold over/smash...should look

Net Carbs: 13

like half a sandwich!

*adjust amounts to fit YOUR needs*

fit griddle ingredients: Make 2 mini pancakes following my protein pancake recipe (1/2 scoop vanilla protein, 2 Tablespoons DRY pancake mix, 2 Tablespoons water) egg whites or 1 whole egg (make in a skillet or microwave in a mug!) cheese of choice 2 slices turkey bacon or 1 turkey sausage patty Sugar free syrup for dipping

directions: Mix protein pancake ingredients in a small bowl, don't over mix In a skillet sprayed with cooking spray, on medium heat, divide batter into 2 small pancakes (to serve as your "sandwich" buns), once underside is golden brown, flip and continue cooking until other side is brown. Cook (or microwave) 1 egg, or egg whites and add on top of pancake

Yield/servings: macros (approx) per 1 serving: Calories: 270 Fat: 13 Protein: 26 Net Carbs: 12 *adjust amounts to fit YOUR needs*

Add turkey bacon or other toppings of choice Top with cheese and remaining pancake Dip in sugar free syrup of choice! You can make several ahead of time, wrap, and refrigerate for grab + go breakfast!

mini fit griddle bites ingredients: 1 cup dry pancake mix 1/2 cup vanilla protein powder 1 cup water 4 eggs (scrambled) ground breakfast turkey sausage (browned) Sugar free syrup for dipping

directions: Cook breakfast sausage and scramble eggs, set aside Mix pancake mix, protein powder, and water in a small bowl, stir gently until just combined, don't over mix

Yield/servings: 16 minis or 8 regular macros (approx) per 1 MINI: Calories: 53 Fat: 2 Protein: 4 Net Carbs:6 *adjust amounts to fit YOUR needs*

You can make regular sized ones using a standard cupcake tin or make minis using a mini cupcake tin (I like the minis better), spray and spoon a small amount of batter in the bottom of each cupcake slot Add a little sausage and scrambled egg to each, then cover with a little more of the batter Bake on 350 for 12-15 min or until done Serve with syrup of choice or store in fridge to eat throughout week (they also freeze well)

breakfast wrap ingredients: 1 low carb wrap 1 egg, whisked 1/4 cup shredded cheese fillings of choice: I like 2-3 slices of ham (or bacon), salsa, spinach, salt/pepper, etc.

directions: 1. In a skillet on medium heat, sprayed with nonstick cooking spray, spread out cheese evenly (if using spinach, add to skillet now too) 2. Pour whisked egg directly over cheese 3. Press low carb wrap right on top into the egg 4. Let it sit until egg has set, then flip and cook other side 5. Add toppings of choice (I like deli ham and salsa or veggies here)

Yield/servings: 1 macros (approx) per 1 serving: Calories: 272 Fat: 15 Protein: 26 Net Carbs: 8 *adjust amounts to fit YOUR needs*

6. Fold over and serve (should look like a quesadilla)

Chicken Waffle Sammie ingredients: 1 waffle of choice (I usually use Kodiak waffles for these, blueberry is my fav) 1 Tyson air fried chicken strip Syrup of choice (sugar free if preferred)

directions: 1. Prepare waffle according to package directions (I usually put mine in toaster), cut in half 2. Prepare chicken strip according to package directions (I air fry mine) 3. Assemble, 1/2 waffle, strip, other 1/2 waffle 4. Drizzle with syrup or dip, this goes perfectly

Yield/servings: 1 macros (approx) per 1 serving: Calories: 320 Fat: 12 Protein: 21 Net Carbs:27 *adjust amounts to fit YOUR needs*

with a side of fresh fruit :)

stuffed french toast bites ingredients: 2 pieces of bread (I like Sara lee 45 calorie bread) 1/4 cup premade protein shake (or milk) of choice 1/4 cup egg makers, egg whites, OR 1 whole egg, whisked dash of cinnamon Filling: 1 light (plain) laughing cow cheese, just trust. 1 TBS brown sugar (can use substitute like Splenda or Swerve) 1 tsp sugar (or substitute) 1/4 tsp cinnamon *adjust amounts to fit YOUR needs*

Yield/servings: 1 macros (approx) per 1 serving: Calories: 179 Fat: 3 Protein: 20 Net Carbs:21 *adjust amounts to fit YOUR needs*

directions: 1. Cut crusts off bread, set aside. 2. In a small bowl mix filling ingredients together until smooth (I mash with a spoon). Spread this on your bread to make sandwich then cut sandwich into fourths. 3. Whisk milk, egg beaters, vanilla together in a bowl 4. Dip each piece of bread in this mixture and coat each side 5. In a skillet, melt butter (or just spray with cooking spray) and let it get warm 6. Once warm, add bread and let it toast on one side until golden brown, then flip. 7. Once bread is toasted, add toppings of choice or dip in syrup (sugar free if preferred)

sausage pancake roll-ups ingredients: 2 pieces of bread (I like Sara lee 45 calorie bread) 1/4 cup premade protein shake (or milk) of choice 1/4 cup egg makers, egg whites, OR 1 whole egg, whisked dash of cinnamon 2 turkey sausage links syrup of choice for dipping

directions: 1. Heat sausage links in microwave according to package directions. 2. Cut crusts off bread, flatten each piece and set aside. 3. Place links on each slice of bread and roll rightly, secure with a toothpick if needed 4. Whisk milk, egg beaters, vanilla together in a bowl 5. Dip each roll up in this mixture and coat each side.

Yield/servings: 1 macros (approx) per serving: Calories: 214 Fat: 5 Protein: 25 Net Carbs: 15 *adjust amounts to fit YOUR needs*

6. In a skillet, melt butter (or just spray with cooking spray) and let it get warm 7. Once warm, add bread and toast all sides until golden brown. 8. Dip in syrup (sugar free if preferred)

breakfast OTHER IDEAS: PANCAKE BOWL 1/2 scoop vanilla protein powder 2 TBS dry pancake mix 3 TBS milk or water optional add ins: chocolate chips, sprinkles, nuts, chopped fruit mix in small bowl until just combined, do not overmix + microwave for 45 sec)

EGG BITES 6 eggs 1/2 cup skim milk 1/2 cup shredded cheese salt/pepper filling options: bacon, diced tomatoes, feta, mushrooms, spinach, ham, etc. Mix + bake 375F for 13-18 min. (or until middle doesn't jiggle). I eat mine with salsa or hot sauce!

SANDWICHES Low Carb English muffin, egg, turkey bacon, sprinkle of light cheese Breakfast burrito using low carb tortilla with fillings/salsa of choice Bread of choice (I use Sara Lee 45 cal) with peanut butter + banana Avocado toast + turkey bacon or egg

OTHER Yogurt bowl or parfait, I layer vanilla greek yogurt, my favorite fruit and top with a small amount of my favorite granola or cereal! Fairlife shake (optional: pour shake into a cup and add a handful of your favorite cereal) Reese's Oatmeal: prepare oatmeal according to package directions, add a small bit of peanut butter or PB2 powder + top with a few chocolate chips I love Jimmy Dean's "Just Crack an Egg" cups! You can use Egg Makers instead of real egg to save cals if you prefer

Basics

these are staples I include within all of my cookbooks, that will be used as the base for many other recipes you'll enjoy here.

Airfryer.Chicken

So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to salads, stir fry, pastas, or casseroles. This chicken is great for meal prep! I get the tenderloins instead of breast because they're smaller so they thaw/cook much faster and more evenly!

ingredients: 2 chicken tenderloins (thawed)

like this!

1/4 tsp of each: salt, pepper, garlic powder, paprika

directions: 1. Make sure chicken tenderloins are thawed and patted dry. 2. Flatten them out a little bit (you can use a meat tenderizer or a press them with the bottom of a cup to flatten). 3. Mix all seasonings together in a small bowl, then rub seasoning mixture on both sides of

Yield/servings: 1 (2 tenderloins = 1 serving) macros (approx) per 1 serving: Calories: 100

chicken 4. Set air fryer for 400 and cook for 5 minutes, flip chicken, then continue to cook for another 5 minutes. (immediately remove from air fryer or atleast keep air fryer door open so chicken doesn't get dry) 5. Let them rest on a cutting board for a couple

Fat: .5 Protein: 22 Net Carbs:0 *adjust amounts to fit YOUR needs*

minutes before slicing Click here to see the air fryer I use!

Airfryer.steak

So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to salads, stir fry, pastas, or casseroles. This is great for meal prep!

ingredients: Steak of choice (I typically get sirloin) salt, pepper, or favorite steak seasoning (OPTIONAL: can marinate in a bowl with a splash of soy sauce, 1/4 cup Italian dressing, 1 TBS minced garlic, drizzle of honey, salt/pepper, I've let mine sit as little as 15 minutes, or if you have time can let it marinate in fridge for several hours)

directions: Make sure steak is thawed and patted dry. Season both sides generously with salt/pepper or steak seasoning Preheat air fryer to 400 and cook for 5 minutes (with nothing in it, this gets it hot).

Yield/servings: will vary macros (approx) per 4 oz serving: Calories: 220 Fat: 14 Protein: 22 Net Carbs: 0 *adjust amounts to fit YOUR needs*

After preheating, add steak, cook for 6-8 min. flip, then cook another 6-8 min depending on thickness and how done you like yours. (I typically do 6 min. each side for medium rare) Let steak rest on a cutting board for a couple minutes before slicing (if the juices run out, I pour them back onto the steak after slicing).

..steak.bites ingredients: steaks of choice (I usually get sirloin) (OPTIONAL: can marinate in a bowl with a splash of soy sauce, 1/4 cup italian dressing, 1 TBS minced garlic, drizzle of honey, salt/pepper, I've let mine sit as little as 15 minutes, or if you have time can let it marinate in fridge for several hours) salt, pepper

directions: Cut your steak into bite sized chunks and let them marinate in a bowl while you get your other ingredients ready (or overnight) Get a skillet and drizzle a little avocado oil or olive oil, let this get hot then add steak bites (make sure you've patted them dry), spread them out in skillet, don't pile them up on each other.

Yield/servings: will vary macros (approx) per 4 oz serving: Calories: 220 Fat: 14 Protein: 22 Net Carbs: 0 *adjust amounts to fit YOUR needs*

Once one side of steak has a nice brown sear, flip pieces and sear the other side. Add a small pat of butter here if you wish. Once these are done to your liking, remove from skillet and serve with steak sauce of choice + sides. (can also prepare these in an air fryer, I do 400F for 4 min. then flip, another 2-4 min or until done to liking)

Easy.Shrimp

So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to salads, stir fry, pastas, or casseroles. This shrimp is great for meal prep!

ingredients: 15 large frozen tail-off shrimp salt, pepper, garlic powder, paprika, cajun seasoning of choice nonstick cooking spray

directions: 1.Make sure shrimp is thawed and patted dry. 2. Sprinkle seasoning mixture on both sides. 3. Set air fryer for 370 and cook for 4 minutes, flip, then continue to cook for another 3-4 minutes.

Yield/servings: 1

macros (approx) per 1 serving: Calories: 188 Fat: 3 Protein: 39 Net Carbs: 0 *adjust amounts to fit YOUR needs*

*If you don't have access to air fryer, you can cook these in a skillet the same way (medium high heat), let them sit until underside is seared, then flip and continue cooking until golden brown. 4. Drizzle with whatever sauce you like (sometimes I drizzle with teriyaki sauce, honey, or a squeeze of lemon depending on what I'm using them for!)

Easy.Mexican.Rice This is a lazy girl's dream! So easy and only takes 5 minutes. This rice is very versatile and can be used as a side, or the base of any meal prep bowl.

ingredients: 1 cup instant rice (or if using rice maker you can use regular rice) 1 cup water 1/2 tsp Knorr Caldo De Tomate seasoning (walmart) pinch of salt

*adjust amounts to fit YOUR needs/recipe amounts*

directions: 1.Mix water and tomato seasoning together in a bowl (it should be a light orange color) 2. Add uncooked rice to seasoned water 3. Microwave according to back of instant rice box (usually about 5 min) 4. Fluff with a fork

Yield/servings: varies (approx 2, but rice expands after cooking)

macros (approx) per cooked 1/2 cup serving: Calories: 90 Fat: 0 Protein: 2 Net Carbs: 19

*If you prefer stove top or rice cooker you can use those as well, just make sure to add seasoning to whatever water you're using*

Bowls

balanced + satisfying meals that are perfect for meal prep (OR to enjoy as a family meal)!

Cowboy burger bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1 ready rice package + 1 riced cauliflower microwave package (I use Green Giant) 1 lb. lean ground beef (or turkey) (I like to season with a little bit of an Au Jus seasoning packet) optional: sliced onion (to caramelize) sliced jalapenos Shredded cheese of choice BBQ sauce of choice Crispy French fried onions (store bought) SAUCE: 1/4 cup light mayo 3 TBS ketchup 1 tsp mustard salt, pepper, garlic, cajun seasoning (to taste)

directions: 1. Cook both rice packages according to package, then mix together in a bowl 2. Cook ground beef in a skillet, and season with part of an au jus seasoning packet (or seasonings of choice), sauté sliced onions until soft (usually 5 min) 3. Mix together burger sauce ingredients

macros (approx) per 1 bowl: Calories: 304 Fat: 10 Protein: 30 Net Carbs: 22

5. Assemble bowls/tupperware in this order: -1/2 cup rice/cauliflower mixture -1/2 cup ground beef -caramelized onions, jalapenos (to taste) -drizzle of burger sauce + bbq sauce -sprinkle of cheese (approx 1 TBS) -French fried onions right before serving (suggested amounts provided as an example but of course modify to fit your preference/needs)

smash burger bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* Can use rice or potatoes as base, I use the Little Potato Company red potato pack (from Walmart) 1 lb. lean ground beef (or turkey) (I like to season with a little bit of an au jus seasoning packet) 1/2 yellow onion, finely diced shredded cheese of choice, I like colby jack

Smash Burger Sauce:

2 TBS light mayo 2 TBS ketchup 1 tsp mustard 1/4 tsp cajun seasoning of choice

(stir together in small bowl then divide amongst portions)

directions: 1. If using potatoes, dice into even sized cubes, season generously with salt, pepper, garlic (or if you get the Little Potato Company, I just use the seasoning pack provided). Air fry (or bake) on 400F for 8 min, shake, 8-10 more minutes or until crisp. 2. Cook ground beef in a skillet, and season with part of an au jus seasoning packet (or seasonings of choice), I just sprinkle about 1/2 of the dry seasoning pack over the meat then stir. 3. Dice yellow onion (very small). Place in a skillet with a small about of butter or oil of choice and place heat on medium/low. Saute until tender/slightly charred.

macros (approx) per 1 bowl: Calories: 277 Fat: 11 Protein: 27 Net Carbs: 17

5. Assemble bowls/tupperware in this order: -1/2 cup diced potatoes -1/2 cup ground beef -caramelized onions (to taste) -drizzle of sauce -sprinkle of cheese (approx 1 TBS) -can add more burger toppings like pickle, shredded lettuce (suggested amounts provided as an example but of course modify to fit your preference/needs)

Mushroom+Swiss burger bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1 ready rice package + 1 riced cauliflower microwave package (I use Green Giant) 1 lb. lean ground beef (or turkey) (I like to season with a little bit of an Au Jus seasoning packet) 1 cup chopped mushrooms sliced yellow onion Swiss (or Mozzarella) cheese Spicy Mayo: 4 TBS light mayo 1 TBS ketchup splash of hot sauce cajun, garlic, seasoning salt to taste

directions: 1. Cook both rice packages according to package, then mix together in a bowl 2. Cook ground beef in a skillet, and season with part of an au jus seasoning packet (or seasonings of choice), sauté sliced onions + mushrooms until soft (usually 5 min) 3. Mix together spicy mayo sauce ingredients

macros (approx) per 1 bowl: Calories: 398 Fat: 15 Protein: 40 Net Carbs: 25

5. Assemble bowls/tupperware in this order: -1/2 cup rice/cauliflower mixture -1/2 cup ground beef (or approx 4 oz) -caramelized onions, mushrooms (to taste) -drizzle of spicy mayo -sprinkle of cheese (approx 1 TBS) (suggested amounts provided as an example but of course modify to fit your preference/needs)

fiesta burger bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1 ready rice package (I like Ben's cilantro lime rice for this) + 1 riced cauliflower microwave package (I use Green Giant) 1 lb. lean ground beef (or turkey) (I like to season with a little bit of an taco seasoning packet) pico, optional thinly sliced avocado shredded mexican style cheese or pepperjack

Fiesta Mayo:

4 TBS light mayo 1 TBS ketchup splash of hot sauce squeeze of lime juice cajun, garlic, seasoning salt, and chili powder to taste

directions: 1. Cook both rice packages according to package, then mix together in a bowl 2. Cook ground beef in a skillet, and season with part of a taco seasoning packet (or seasonings of choice) 3. Mix together Fiesta mayo sauce ingredients 5. Assemble bowls/tupperware in this order: -1/2 cup rice/cauliflower mixture -1/2 cup ground beef (approx 4 oz) -drizzle of fiesta mayo -sprinkle of cheese (approx 1 TBS) -pico (approx 2 TBS) optional thinly sliced avocado

macros (approx) per 1 bowl: Calories: 393 Fat: 15 Protein: 39 Net Carbs: 24

(suggested amounts provided as an example but of course modify to fit your preference/needs)

philly cheese fries ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1 lb. lean ground beef 2 potatoes of choice (I use russet) 1/2 au jus packet (dry) finely diced green bell pepper, onion, mushroom, to taste Shredded cheese of choice (I usually use pepperjack or mozzarella here) Sauce: Light mayo (or plain greek yogurt) splash of hot sauce 1/4 tsp cajun seasoning (splash of water to thin)

directions: 1. Slice both potatoes into thin fry shape pieces (I use my veggie slicer for this), toss in a small drizzle of avocado oil then season generously (I season with seasoning salt, pepper, garlic). Air fry on 400 for 10 min, shake, 5 more minutes or until crisp. Can do these on a baking sheet in oven if you don't have air fryer (heat on 425F). 2. Brown ground beef in large skillet, when it's just about done, add finely diced onion and bell peppers and cook until tender. Sprinkle about 1/2 au jus packet over everything + stir. Add splash of water for some moisture if needed. 3. Stir sauce ingredients together.

macros (approx) per 1 bowl: Calories: 300 Fat: 12 Protein: 28 Net Carbs: 17

Assemble 4 bowls/tupperware in this order: -divide fries evenly between bowls -add meat mixture evenly between bowls -drizzle of sauce -1-2 TBS shredded cheese (suggested amounts provided as an example but of course modify to fit your preference/needs) *if eating right away, microwave to melt cheese, if saving for later, store in air tight containers and heat thoroughly before eating*

steak fajita bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1.5 cup Mexican rice (see recipe on pg. 29) Steak of choice (I usually do 3 sirloin steaks, divided evenly amongst bowls) 1 fajita seasoning packet OR 1 tsp each: chili powder, garlic powder, cumin fajita veggies of choice: I usually do a red or orange bell pepper, 1/2 yellow onion (thinly sliced), and diced tomatoes White Queso (I use Marketside or Pancho's brand) Optional toppings: pico, guac, shredded cheese, crushed tortilla chips, sour cream, shredded lettuce

directions: 1. Season steak with HALF of seasoning mixture or fajita seasoning packet and cook (instructions on pg. 26, you can do this in the air fryer OR in a skillet). Once done, let it rest then slice into thin strips. 2. Prepare rice (see pg.28) 3. Thinly slice your onion/peppers and season with the remaining half of your seasoning mixture (or packet). You can saute in a skillet or toss in the air fryer on 400 for 4-6 minutes or until tender/crisp.

Yield/servings: 4 macros (approx) per 1 bowl: Calories: 287 Fat: 14 Protein: 22 Net Carbs: 18

3. Assemble bowls/tupperware in this order: -1/3 cup rice (bottom layer) -pepper/onion mixture (divided evenly amongst containers) -Sliced steak (approx 3 oz) -1-2 TBS white queso -Other toppings of choice (suggested amounts provided as an example but of course modify to fit your preference/needs)

lazy girl burrito bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1 ready rice packet of choice (I use Cilantro Lime flavor for this) 1 microwavable cauliflower rice packet Protein of choice: I use the "Flavor Street Calle Sabor" Fajita seasoned chicken package for this! You can also just use rotisserie if you're in a rush. White Queso (I use Marketside or Pancho's brand) Optional toppings: pico, guac, shredded cheese, crushed tortilla chips, sour cream, shredded lettuce

directions: 1. Prepare rice according to package directions, and cauliflower steamer pack as well. Once both are cooked, mix them together. 2. Prepare your chicken according to package direction

Yield/servings: 4 macros (approx) per 1 bowl: Calories: 290 Fat: 12.5 Protein: 21 Net Carbs: 21

3. Assemble 4 bowls/tupperware in this order: -1/2 cup rice/cauliflower rice mix -even portion of the chicken amongst bowls -1-2 TBS queso -Other toppings of choice, I usually do pico, and shredded lettuce! (suggested amounts provided as an example but of course modify to fit your preference/needs)

rainbow bowl ingredients: *recipe is for 1 portion if following suggested servings, modify amounts to fit your needs/amount of bowls desired* salad/green mix of choice (approx 2 cups) 2 chicken tenderloins (adjust the following to fit your needs): 3 strawberries (sliced) 1 cutie orange (or mandarin) 2 TBS pineapple chunks 2 TBS blueberries sprinkle of chopped pecans (or nuts of choice, approx. 1 TBS) Dressing of choice, I typically go for a fruity dressing like Newman's Own raspberry Walnut vinaigrette (or Wish Bone brand has one too) approx 2 TBS

directions: 1. wash, dry, and prepare fruit of choice 2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) Assemble bowls/Tupperware in this order: -2 cups salad -sliced strawberries -orange segments -pineapple -blueberries

macros (approx) per 1 bowl: Calories: 288 Fat: 9.5 Protein: 24 Net Carbs: 22

Sprinkle with chopped nuts (add feta or blue cheese too if you prefer), drizzle with dressing (or pack separately if not eating immediately) (suggested amounts provided as an example but of course modify to fit your preference/needs)

chicken bacon ranch bowl ingredients: *recipe is for 3 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 6 boneless, skinless chicken tenderloins potatoes of choice (I use 1 pack of the Little Potato company microwave packs, from Walmart) shredded cheese of choice, I use colby jack 3 slices bacon or bacon bits Sauce: 1 (5oz) container PLAIN greek yogurt 1/2 ranch seasoning pack splash of hot sauce (to taste)

directions: 1. Dice + season potatoes (I season with seasoning salt, pepper, garlic, rosemary OR the little seasoning pack that comes with the microwave pack I get) spray with cooking spray and air fry 400F for 10 min, shake, 5 more minutes (or until potatoes are crispy but fork tender) 2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) 3. Mix together greek yogurt, 1/2 ranch seasoning packet, and a splash of hot sauce

macros (approx) per 1 bowl: Calories: 291 Fat: 6.5 Protein: 33 Net Carbs: 22

5. Assemble bowls/tupperware in this order: -1/2 cup diced potatoes -2 chicken tenderloins (I slice mine) -ranch sauce -sprinkle of cheese (approx 1 TBS) -bacon bits or crumbled bacon (approx 2 TBS) (suggested amounts provided as an example but of course modify to fit your preference/needs)

garlic parm chicken bowl ingredients: *recipe is for 3 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 6 boneless, skinless chicken tenderloins potatoes of choice (I use 1 pack of the Little Potato company microwave packs, from Walmart) Optional green veggie (I typically add roasted broccoli or green beans) shredded cheese of choice, I use skim mozzarella Sauce: 2-3 TBS PLAIN greek yogurt 2-3 TBS Buffalo Wild Wings Parmesan Garlic Sauce (Walmart) (mix in small bowl until smooth)

directions: 1. Dice + season potatoes (I season with seasoning salt, pepper, garlic, rosemary OR the little seasoning pack that comes with the microwave pack I get) spray with cooking spray and air fry 400F for 10 min, shake, 5 more minutes (or until potatoes are crispy but fork tender) 2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) 3. Mix together greek yogurt and parmesan garlic sauce, set aside

macros (approx) per 1 bowl: Calories: 272 Fat: 6

5. Assemble bowls/tupperware in this order: -1/2 cup diced potatoes (add green veggie here too if using) -2 chicken tenderloins (I slice mine) -drizzle garlic parmesan/yogurt sauce (approx 1 TBS) -sprinkle of cheese (approx 1 TBS)

Protein: 30 Net Carbs: 23

(suggested amounts provided as an example but of course modify to fit your preference/needs)

bbq chicken bowl ingredients: *recipe is for 3 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 6 boneless, skinless chicken tenderloins potatoes of choice (I use 1 pack of the Little Potato company microwave packs, from Walmart) shredded cheese of choice, I use colby jack sliced red onion 3 slices bacon or bacon bits Sauce: BBQ sauce of choice (I use regular but G Hughs has a lower cal option)

directions: 1. Dice + season potatoes (I season with seasoning salt, pepper, garlic, rosemary OR the little seasoning pack that comes with the microwave pack I get) spray with cooking spray and air fry 400F for 10 min, shake, 5 more minutes (or until potatoes are crispy but fork tender) 2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) 3. Mix together greek yogurt, 1/2 ranch seasoning packet, and a splash of hot sauce

macros (approx) per 1 bowl: Calories: 285 Fat: 4 Protein: 28 Net Carbs: 30

5. Assemble bowls/tupperware in this order: -1/2 cup diced potatoes -2 chicken tenderloins (I slice mine) -drizzle of BBQ sauce -red onions -sprinkle of cheese (approx 1 TBS) -bacon bits or crumbled bacon (approx 2 TBS) (suggested amounts provided as an example but of course modify to fit your preference/needs)

loaded Chicken casserole bowls ingredients: Feel free to divide recipe in half if you want fewer servings, I love to make this as a family meal then make meal prep bowls with leftovers 4 laughing cow cheeses (OR 1/2 block cream cheese) 1 (5oz cont) PLAIN unflavored Greek Yogurt 1.5 cans cream of chicken soup 1 ranch packet (or HALF of this if you don't like super flavorful) 1/2 cup shredded cheese (I like colby jack or cheddar) 4-6 pieces crumbled bacon (or bacon bits) 2-3 cups shredded chicken (rotisserie chicken works great in this) Ritz crackers (crushed) SERVING OPTIONS: 1 ready rice package 1 riced cauliflower package green veggie (I like air fried green beans or broccoli with these)

directions: 1.Mix laughing cow cheese (I mash with the back of spoon) and plain greek yogurt together in a bowl, then stir in cream of chicken soup, ranch packet, shredded cheese, bacon, and shredded chicken. Stir until evenly mixed. 2. Spray a 9x13 casserole dish and spread mixture evenly 3. Top with crushed ritz crackers and lightly mist with cooking spray (OR drizzle melted butter on top). Bake on 350 for 25-30 min.

Yield/servings: 8 macros (approx) per 1 serving: Calories: 295 Fat: 9 Protein: 22 Net Carbs: 29

4. Heat your Ready Rice and cauliflower packets according to package directions, then mix together. Make green veggie of choice according to package directions (or see sides section for ideas) Assemble 4 bowls/tupperware in this order: -1/2 cup rice/cauliflower rice mixture -1 serving (approx 3/4 cup) cooked casserole -1/2 cup green veggie on side (suggested amounts provided as an example but of course modify to fit your preference/needs)

pork tenderloin ingredients: 1 pork tenderloin (I usually get Smithfield brand and it's anywhere from 1-1.5 lbs) oil (I use avocado oil) Yield/servings: 1 filet = approx. 4 servings (or 12 slices total), you will cook, slice, then divide slices evenly amongst your 4 tupperware containers (or plates)

Sauce: 1 TBS butter 1/4 cup chicken or beef broth 1 TBS soy sauce 1 tablespoon brown sugar 1 tsp Italian seasoning 1 tsp minced garlic

Yield/servings: 1 filet = approx. 4 servings (or 8 slices total)

macros (approx) per 1 serving: Calories: 198 Fat: 10 Protein: 23 Net Carbs: 2

directions: 1.Preheat air fryer to 400F 2.I usually cut my tenderloin in half, then place each half in air fryer and cook on 400F for 15 minutes, then flip and continue cooking for another 10-15 or so minutes (sometimes longer, cook time will vary depending on how big your tenderloin is. Internal temp should be 145-160F, or meat will be white and juicy when done). Let it rest for about 10 minutes before slicing. (can also cook in oven, it will just take a bit longer, approx. 45-55 min depending on size) 3. while tenderloin is cooking, prepare sauce on stovetop. In a skillet melt 1 TBS butter, a little minced garlic, salt, pepper, 1 tsp Italian seasoning, 1 tablespoon brown sugar, 1/4 cup chicken broth, a couple splashes of soy sauce and simmer for a few minutes. When tenderloin is done drizzle this sauce over slices and veggies! See next page for bowl assembly directions

pork tenderloin bowl ingredients: 1 pork tenderloin (I usually get Smithfield brand and it's anywhere from 1-1.5 lbs) oil (I use avocado oil) Yield/servings: 1 filet = approx. 4 servings (or 12 slices total), you will cook, slice, then divide slices evenly amongst your 4 tupperware containers (or plates)

Sauce: 1 TBS butter 1/4 cup chicken or beef broth 1 TBS soy sauce 1 tablespoon brown sugar 1 tsp Italian seasoning 1 tsp minced garlic Sides of choice: I typically add a portion of "green veggie" side (I love roasted green beans or broccoli) and a smaller portion of an *enjoyable* carb (typically roasted red potatoes or mac and cheese)

Yield/servings: 4 macros: see macros listed on previous page + add on macros for individual sides/amounts used. This will vary for everyone.

directions: 1.Prepare pork tenderloin + sauce as directed in previous page, slice tenderloin. 2. Prepare sides of choice, I typically do air fried green beans or roasted broccoli (amounts will vary based on preference, see sides recipe section) 3. If adding red potatoes, dice and air fry (see sides recipe section) OR if using mac and cheese prepare your favorite (I typically just get a Bob Evans mac and cheese and season it up a bit) yes, a mindful portion of this is FINE and can still be eaten when your goal is weight loss :) Assemble bowls/Tupperware in this order: -3 slices pork tenderloin -approx 1/2 cup green veggie of choice -(approx. 2 TBS sauce drizzled over pork/veggies) -approx 1/4 cup red potatoes or mac and cheese (suggested amounts provided as an example but of course modify to fit your preference/needs)

stroganoff bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 3 cups egg noodles (dry) 1 lb. lean ground beef (or turkey) (I like sprinkle a little bit of an Au Jus seasoning packet on my meat) tiny diced mushroom, onion (to taste) SAUCE: 1/2 jar alfredo sauce 3/4 cup beef broth 1/4 cup skim mozzarella + 1/2 cup parmesan 1/4 cup PLAIN greek yogurt 1/4 tsp salt, pepper, garlic Veggies of choice (optional, to serve with for volume) I like broccoli in mine

directions: 1. Cook noodles according to package 2. Cook ground beef in a skillet, and season with part of an au jus seasoning packet (or seasonings of choice), add onions/mushrooms and continue cooking until soft 3. Add in beef broth + alfredo sauce, stir/simmer until thickened. Stir in cheese, seasonings. Once thickened, turn heat off + stir in plain greek yogurt (extra creaminess/protein)

macros (approx) per 1 bowl: Calories: 366 Fat: 14 Protein: 34 Net Carbs: 23

5. Assemble bowls/tupperware in this order: -1 cup cooked pasta -cooked veggie of choice (I use broccoli) -1 cup meat sauce -sprinkle of mozzarella (suggested amounts provided as an example but of course modify to fit your preference/needs)

ziti bowl ingredients: *recipe is for 3 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1.5 cups dry pasta of choice (I like ziti noodles, but can use Barilla protein pasta if preferred) 1 zuchinni spirals package, for volume if preferred (I like Green Giant) 1 lb. lean ground beef (or ground italian turkey sausage) marinara sauce of choice skim mozzarella (your preference how much) Filling (split evenly amongst 3 bowls): 5 oz contain PLAIN Greek yogurt 1/2 cup cheese (I like mozzarella or parmesan) 1/2 tsp italian seasoning, garlic, salt/pepper to taste Veggies of choice (optional, to serve with for volume) I like broccoli in mine

macros (approx) per 1 bowl: Calories: 382 Fat: 13 Protein:31 Net Carbs: 36

directions: 1. Cook noodles according to package, if adding zucchini spirals for volume, cook these as well and use a paper towel to remove extra water after cooking 2. Cook ground beef in a skillet, season however you'd like (I do salt, pepper, garlic, Italian), Add in marinara sauce. 3. Mix together cheese filling ingredients in a small bowl (you will be splitting evenly amongst portions) 5. Assemble bowls/tupperware in this order: -1/4 cup cooked pasta, mixed with 1/4 cup zucchini noodles (optional) -thin layer of meat sauce -cheese filling -meat sauce -shredded mozzarella cheese (suggested amounts provided as an example but of course modify to fit your preference/needs)

cajun alfredo bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1.5 cups dry pasta of choice (I like ziti noodles, but can use Barilla protein pasta if preferred) 1 zuchinni spirals package, for volume if preferred (I like Green Giant) 1 turkey kielbasa sausage Sauce: 1/2 jar alfredo sauce of choice 1/2 cup chicken broth 1/2 skim mozzarella 1/2 tsp: garlic powder, italian, cajun, paprika, (sprinkle of red pepper flakes for more heat) Veggies of choice (optional, to serve with for volume) I like broccoli in mine

directions: 1. Cook noodles according to package, if adding zucchini spirals for volume, cook these as well and use a paper towel to remove extra water after cooking 2. Slice turkey kielbasa into even sized pieces and air fry on 370 for 7-8 minutes OR saute in skillet 3. If you'd like to "doctor up" your alfredo sauce, in skillet, mix together 1/2 jar alfredo, 1/2 cup chicken broth, 1/2 cup shredded mozzarella and your seasonings, stir and simmer until it thickens

macros (approx) per 1 bowl: Calories: 348 Fat: 16 Protein: 25 Net Carbs: 24

5. Assemble bowls/tupperware in this order: -1/4 cup cooked pasta, mixed with 1/4 cup zucchini noodles (optional) -approx 1/2 cup sauce mixture -turkey kielbasa slices (divided evenly amongst containers) -sprinkle of shredded mozzarella cheese (suggested amounts provided as an example but of course modify to fit your preference/needs)

lemon chicken pasta bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1.5 cups pasta (dry) optional: 1 package zucchini spirals (I like Green Giant) 8 chicken tenderloins veggies of choice: I like mushrooms, onion in mine (diced very small) 1/2 jar alfredo sauce 1 cup chicken broth 2 laughing cow cheeses 1/2 cup shredded mozzarella 1/2 tsp garlic, italian, pinch of red pepper flakes, salt/pepper to taste 1 lemon (zest + juice)

directions: 1. Boil noodles according to package directions (if using zucchini spirals too, prepare these as well) 2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) 3. In a skillet with a SMALL pat of butter or drizzle of oil, saute finely diced onion/mushroom until soft (maybe 5 min.). Add alfredo sauce, chicken broth, seasonings and stir/simmer until this thickens up some. Stir in laughing cow cheeses + shredded cheese, your sauce should be thicker now. Using a cheese grater, zest a little of your lemon into the sauce, and squeeze the juice in too.

macros (approx) per 1 bowl: Calories: 318 Fat: 7 Protein: 34 Net Carbs:26

Assemble bowls/tupperware in this order: -1/2 cup cooked pasta mixed with 1/2 cup zucchini noodles -sauce (evenly distributed amongst bowls) -2 chicken tenderloins (sliced) -sprinkle of cheese (suggested amounts provided as an example but of course modify to fit your preference/needs)

creamy chicken penne bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1.5 cups pasta any kind (cooked) I use barilla protein pasta for this optional: 1 package veggie spirals (I like Green Giant) 8 chicken tenderloins veggies of choice: I like mushrooms, onion in mine (diced very small), spinach is great in this sauce too SAUCE: 2 TBS butter 1/4 cup tomato paste 1/2 cup chicken broth 1 cup half + half (or milk) 1/2 cup parmesan + 1/2 cup mozzarella 1/2 tsp garlic, Italian, pinch of red pepper flakes, salt/pepper to taste You can also use store bought vodka sauce in place of homemade sauce

directions: 1. Boil noodles according to package directions (if using zucchini spirals too, prepare these as well) 2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) 3. In a skillet with 2 TBS butter, sauté finely diced onion/mushroom until soft (maybe 5 min.). Stir in tomato paste. Then add in chicken broth and half + half, seasonings, stir/simmer until this thickens up some. Stir in cheeses, your sauce should be thicker now.

macros (approx) per 1 bowl: Calories: 378 Fat: 15 Protein: 37 Net Carbs: 23

Assemble bowls/tupperware in this order: -1/2 cup cooked pasta mixed with 1/2 cup zucchini noodles -sauce (evenly distributed amongst bowls) -2 chicken tenderloins (sliced) -sprinkle of cheese (suggested amounts provided as an example but of course modify to fit your preference/needs)

bruschetta bowl ingredients: *recipe is for 3 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 5-6 oz (dry) angel hair pasta optional: 1 package veggie spirals (I like Green Giant) 6 chicken tenderloins sauce of choice: I like to use sun dried tomato pesto OR marinara with these parmesan cheese Bruschetta: 2-3 roma tomatoes (or 1/2 cup grape or cherry tomatoes) fresh basil (chopped) about 1-2 TBS 2 tsp minced garlic 1. In a bowl, add all bruschetta ingredients, stir, and set 1 TBS vinegar aside to "marinate" while you prepare everything else salt + pepper to taste optional mozzarella pearls splash of olive oil or avocado oil 2. Boil noodles according to package directions (if using zucchini spirals too, prepare these as well)

directions:

2. Season + cook chicken (I air fry mine, see pg. 25 for instructions)

macros (approx) per 1 bowl: Calories: 310

Assemble bowls/tupperware in this order: -1-2 oz cooked pasta mixed with 1/3 bag of the zucchini noodles -sauce (if using sun dried tomato pesto, I usually do 1-2 TBS and stir into noodles) -2 chicken tenderloins (sliced) -bruschetta (approx 1/4 cup) -sprinkle of cheese (approx 1 tsp)

Fat: 8 Protein: 27 Net Carbs: 30

(suggested amounts provided as an example but of course modify to fit your preference/needs)

baja bowl ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 1 ready rice package (I like Ben's cilantro lime rice for this) + 1 riced cauliflower microwave package (I use Green Giant) 1 lb. shrimp of choice (thawed) Mango or pineapple salsa of choice (I get marketside brand from walmart) Cabbage/slaw mix of choice (I get tri-colored cabbage mix from walmart) Avocado, lime

Baja Sauce:

2 TBS light mayo splash of hot sauce squeeze of lime juice cajun, garlic, seasoning salt, and chili powder to taste (1/4 tsp)

directions: 1. Cook both rice packages according to package, then mix together in a bowl 2. Season + cook shrimp, I air fry mine on 400F 4-5 min each side (pg. 28) 3. Mix together sauce ingredients, you add a splash of water to this if it's too thick for your liking

macros (approx) per 1 bowl: Calories: 303 Fat: 10 Protein: 21 Net Carbs: 27

5. Assemble bowls/tupperware in this order: -1/2 cup rice/cauliflower mixture -Shrimp (I just split mine evenly) -Mango salsa -Avocado (a few thin slices) -Shredded cabbage -drizzle of baja sauce -I serve mine with a lime wedge + extra salsa (suggested amounts provided as an example but of course modify to fit your preference/needs)

luau bowls ingredients: *recipe is for 4 portions if following suggested servings, modify amounts to fit your needs/amount of bowls desired* 8 chicken tenderloins, thawed 1 ready rice package 1 bag riced cauliflower (frozen) 1 bag tri-colored cole slaw mix pineapple chunks (I like the fresh cut ones but canned works too) SAUCE (enough for 3-4 bowls): 1/4 cup teriyaki sauce (I like Kikkoman brand)] 2 TBS soy sauce (or coconut aminos for less sodium) 1 TBS peanut butter 2 TBS sugar (or sugar substitute if you prefer) 1/4 tsp ginger, garlic, red pepper 1. Prepare rice according to package directions flakes (prepare cauliflower rice here too if using)

directions:

2. Season + cook chicken (I air fry mine, see pg. 25 for instructions) 3. In a bowl, use a whisk to mix the ingredients together

macros (approx) per 1 bowl: Calories: 273 Fat: 3 Protein: 27 Net Carbs: 30

Assemble bowls/tupperware in this order: -2 chicken tenderloins (I like to slice mine) -1/2 cup rice/cauliflower mixture -pineapple chunks (approx 1/4 cup or less?) -slaw/cabbage mix -drizzle sauce over or divide into small containers to pack with your meal and drizzle right before eating (I like to shake my tupperware up to combine everything before eating it!) (suggested amounts provided as an example but of course modify to fit your preference/needs)

tropical fried rice bowl ingredients: 2 cups instant rice OR 2 packages of Ready Rice steamer bags (cooked and cooled) *can also do 1 cup cooked rice mixed with 1 bag cauliflower rice* 1/2 cup frozen veggie bag (peas/carrots/onion) 1 egg 1/4 cup pineapple chunks (fresh is best but canned works too) optional cashews Sauce: 3 TBS soy sauce 1/4 cup teriyaki sauce 1 TBS brown sugar (or substitute) 1/2 tsp garlic powder, ginger, black pepper 1/4 tsp curry powder Teriyaki Chicken: 6-8 boneless skinless chicken tenderloins cut into bite sized pieces 2 TBS soy sauce 1/4 cup teriyaki sauce (I like Kikkoman) salt, pepper, garlic

directions: 1.Cook rice and set it aside to cool (or cook it the night before and store in a tupperware in the fridge until you're ready to use) 2. Mix together sauce ingredients in a small bowl and set aside. 3. In a large skillet sprayed with cooking spray, turn heat on medium high and add frozen veggies, saute until they are tender. Scoot them to the side and add egg, let this scramble, then stir to combine with veggies. Finally add pineapple chunks + cashews and saute until toasted. 4. Add rice and pour sauce over, toss this around until everything is evenly coated and combined. Divide into containers/plates.

Yield/servings: 4 macros (approx) per 1 serving: Calories: 330 Fat: 4 Protein: 31 Net Carbs: 39

5. Cut chicken into bite sized chunks and sauté in a large skillet (let it get hot before adding chicken). Cook until chicken is white inside and golden brown on the outside. Season with salt, pepper, garlic. Add soy sauce, teriyaki sauce, and honey. Divide chicken evenly into your meal prep containers/plates. *if you're feeling fancy you can serve this in a hollowed out half of a pineapple with a side of teriyaki chicken/shrimp!

quickies quick + easy favorites, perfect for a no fuss lunch, or dinner in a hurry

italian wrap ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1 laughing cow cheese wedge 1 tsp pesto 3 slices deli ham or turkey 3 slices deli pepperoni (or 5-6 small turkey pepperonis) Banana peppers or pepperoncini Spinach/lettuce *adjust amounts to fit YOUR needs*

directions: 1.Mix laughing cow cheese and pesto sauce together as you spread it over the surface of your tortilla 2.Add meats, banana peppers, and spinach or lettuce 3.Roll tortilla (like a burrito) tightly!

Yield/servings: macros (approx) per 1 serving: Calories: 187 Fat: 12 Protein: 18 Net Carbs: 7

4.Slice in half and enjoy :) Enjoy cold paired with your favorite sides for a quick + yummy lunch!

tuscan wrap ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1 laughing cow cheese wedge 1 tsp pesto 4 slices deli ham or turkey 1 slice of cooked bacon (regular or turkey) sun dried tomatoes (I use about 1 TBS worth, cut into small pieces) sprinkle of feta cheese (approx. 1 tsp) optional spinach or lettuce *adjust amounts to fit YOUR needs*

directions: 1.Mix laughing cow cheese and pesto sauce together as you spread it over the surface of your tortilla 2.Add turkey, bacon, sundried tomatoes, feta, and spinach 3.Roll tortilla (like a burrito) tightly!

Yield/servings: 1 macros (approx) per 1 wrap: Calories: 227 Fat: 11.5 Protein: 20 Net Carbs: 8

4.Slice in half and enjoy :) Enjoy cold paired with your favorite sides for a quick + yummy lunch!

southwestern club ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1 laughing cow cheese wedge 1/4 tsp Fiesta Ranch seasoning packet 3 oz chicken of choice (I use leftover grilled chicken or rotisserie) 1 slice of cooked bacon (turkey bacon if preferred) 1 slice cheese (I use colby jack) Optional, thinly sliced avocado or other veggies of choice

*adjust amounts to fit YOUR needs*

directions: 1.Mix laughing cow cheese and fiesta ranch seasoning together as you spread it over the surface of your tortilla 2.Add cheese, chicken, bacon, avocado 3.Roll tortilla (like a burrito) tightly!

Yield/servings: 1 macros (approx) per 1 wrap: Calories: 334 Fat: 18 Protein: 32 Net Carbs: 5

4.Cut in half and enjoy (you can enjoy this hot or cold) Pair with your favorite sides and pack away for a quick + yummy lunch!

chicken salad roll-up ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1 single serve chicken salad cup (I get mine from walmart, or you can prepare your own chicken salad recipe) 1 pickle spear optional spinach or lettuce *adjust amounts to fit YOUR needs*

directions: 1.Spread chicken salad over the surface of your tortilla 2.Add spinach/lettuce if preferred + place a long pickle spear longways on top (off to the side) 3.Roll tortilla (like a burrito) tightly!

Yield/servings: 1 macros (approx) per 1 recipe: Calories: 340 Fat: 26 Protein: 18 Net Carbs: 7

4. Cut in half to serve (or can slice into pinwheels if preferred) 5. Enjoy cold + pair with your favorite sides for a quick + yummy lunch!

roast beef pinwheels ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1 laughing cow cheese wedge 1/2 tsp dry au jus mix 4-5 slices deli roast beef cheese of choice (I use 2 TBS shredded mozzarella) optional dip: I like to mix a small amount of ranch (or Plain Greek yogurt) with a splash of hot sauce and a 1/2 tsp au jus mix *adjust amounts to fit YOUR needs*

directions: 1.Mix laughing cow cheese and au jus powder together as you spread it over the surface of your tortilla 2.Add meat then sprinkle cheese 3.Roll tortilla (like a burrito) tightly! 4.Pinch together sides as you make even slices to create your pinwheels

Yield/servings: 1 macros (approx) per 1 recipe: Calories: 187 Fat: 9 Protein: 18 Net Carbs: 5

5. Enjoy cold OR air fry for 5-6 min on 370F pair with your favorite sides for a quick + yummy lunch!

cheesy chicken pinwheels ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1 laughing cow cheese wedge 1/2 tsp fiesta ranch seasoning 2-3 oz chicken of choice (I use rotisserie) 1 tsp queso of choice (I use the nacho cheese queso in a jar for these) cheese of choice (I use 1 TBS shredded colby jack) optional dip: I like to mix a small amount of ranch (or Plain Greek yogurt) with a splash of hot sauce and a 1/2 tsp au jus mix

*adjust amounts to fit YOUR needs*

directions: 1.Mix laughing cow cheese and fiesta ranch powder together as you spread it over the surface of your tortilla 2.Add chicken then drizzle queso on top, sprinkle cheese over surface (optional add pico) 3.Roll tortilla (like a burrito) tightly!

Yield/servings: 1 macros (approx) per 1 recipe: Calories: 189 Fat: 8 Protein: 20 Net Carbs: 7.7

4.Pinch together sides as you make even slices to create your pinwheels 5. Air fry for 5-6 min on 370F (or bake until crisp) pair with your favorite sides for a quick + yummy lunch!

spinach dip pinwheels ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 1-2 TBS spinach + artichoke dip (I LOVE marketside brand from Walmart) 2-3 oz chicken of choice (I use rotisserie here) sprinkle of cheese, approx 1 TBS, I use italian or mozzarella for this optional dip: I like to mix a small amount of ranch (or Plain Greek yogurt) with a splash of hot sauce *adjust amounts to fit YOUR needs*

directions: 1.Spread spinach + artichoke dip over the surface of your torilla 2.Add chicken (shredded or diced into chunks), sprinkle cheese over 3.Roll tortilla (like a burrito) tightly! 4.Pinch together sides as you make even slices to create your pinwheels

Yield/servings: 1 macros (approx) per 1 recipe: Calories: 193 Fat: 11 Protein: 18 Net Carbs: 6

5. Enjoy cold OR air fry for 5-6 min on 370F pair with your favorite sides for a quick + yummy lunch!

ham + pickle pinwheels ingredients: 1 low carb tortilla of choice (I like Mission Carb Balance) 2 laughing cow cheese wedges 4-5 slices deli ham pickle spear optional dip: I like to mix a small amount of ranch (or Plain Greek yogurt) with a splash of hot sauce, these will also be good dipped in mustard! *adjust amounts to fit YOUR needs*

directions: 1.Spread laughing cow cheeses over the surface of your tortilla 2.Add ham + place a long pickle spear longways on top (off to the side) 3.Roll tortilla (like a burrito) tightly! 4.Pinch together sides as you make even slices to create your pinwheels

Yield/servings: 1 macros (approx) per 1 recipe: Calories: 180 Fat: 7 Protein: 19 Net Carbs: 9

5. Enjoy cold + pair with your favorite sides for a quick + yummy lunch!

grown-up lunchable ingredients: 4 pieces lunch meat of choice (I use honey ham or turkey) 2 string cheese/cheese sticks of choice Tip: to make a balanced adult "lunchable" I like to add: a crunchy carb source: crackers, pretzels, or chips fruit and/or veggie for freshness + volume: bell peppers/pickles, cucumbers, carrots, berries, apple slices, etc. a dip: plain greek yogurt mixed with 1/2 ranch packet, regular yogurt to mix with fruit/granola, hummus, chocolate hummus, etc. *adjust amounts to fit YOUR needs*

directions: 1. Roll each cheese stick in 2 pieces of lunch meat (I like to slice mine in half after rolling) 2. Eat cold or heat until cheese is melty (microwave or air fryer) 3.Pair with your favorite sides!

Yield/servings: 1 macros (approx) per recipe shown: Calories: 432 Fat: 26 Protein: 30 Net Carbs: 18

BLT-bite lunchable ingredients: 2 hardboiled eggs (you can make these but I get the premade kind from Walmart) 1/2 slice cheese 1 slice bacon, cut in half + folded Tip: to make a balanced adult "lunchable" I like to add: a crunchy carb source: crackers, pretzels, or chips fruit and/or veggie for freshness + volume: bell peppers/pickles, cucumbers, carrots, berries, apple slices, etc. Other ideas: apple + peanut butter greek yogurt + fruit parfait banana + peanut butter veggies + hummus or ranch *adjust amounts to fit YOUR needs*

directions: 1. Cut egg in half 2.fold your 1/2 slice cheese in half (should give you two 1/4 slices) 3.cut bacon in half and fold each half (should look like a little square) I microwave mine for a couple minutes or until crisp

Yield/servings: 1 macros (approx) per 2 egg bites: Calories: 223 Fat: 17 Protein: 18 Net Carbs: 1

4.assemble: half egg, cheese, bacon, lettuce and/or tomato, top half of egg. Secure with a toothpick. (I make 2 of these but adjust to fit your needs) 5. Pair with your favorite sides, see suggestions to left

BBQ Snack wrap ingredients: 1 Tyson air fried chicken strip or 45 chicken nuggets 1 mission low carb tortilla BBQ sauce of choice Toppings of choice (lettuce, spinach, cheese, slaw) Optional sauce: chipotle sauce (walmart), ranch, spicy mayo, etc) *adjust amounts to fit YOUR needs*

directions: 1.Cook chicken strip according to package directions, toss in BBQ sauce 2. Assemble wrap by placing a strip/nuggets inside tortilla, and top with condiments of choice (I like using a small drizzle of chipotle sauce on mine!) 3. Enjoy alone as a snack or pair with your favorite sides for a quick lunch

Yield/servings: 1 macros (approx) per 1 serving: Calories: 250 Fat: 7 Protein: 21 Net Carbs: 23

wrap attack ingredients: 1 low carb wrap 1 egg, whisked 1/4 cup shredded cheese Optional toppings: bacon bits spinach deli meat or shredded chicken can also add other veggies you enjoy like pico, tomato, mushrooms, peppers, etc. *adjust amounts to fit YOUR needs*

directions: 1. In a skillet on medium heat, sprayed with nonstick cooking spray, spread out spinach, then sprinkle cheese on top, and bacon bits 2. Pour whisked egg directly over this 3. Press low carb wrap right on top into the egg 4. Let it sit until egg has set, then flip and cook other side 5. Add toppings of choice (I like deli meat or shredded chicken and other veggies here)

Yield/servings: macros (approx) per 1 serving: Calories: 272 Fat: 16 Protein: 26 Net Carbs: 8

6. Fold over and serve (should look like a quesadilla)

cowboy quesadilla ingredients: 1 low carb wrap 1/4 cup shredded cheese chicken of choice (2-3 oz) Optional toppings: I always add red onion and BBQ sauce (with jalapenos on the side) Dipping sauce (optional): ranch of choice + a splash of hot sauce (for a higher protein option make your own ranch using a single serve size PLAIN greek yogurt, 1/2 ranch packet, and hot sauce) *adjust amounts to fit YOUR needs*

directions: 1. In a skillet on medium heat, sprayed with nonstick cooking spray, spread out cheese, let this sit 2. Press low carb wrap right on top into the cheese 3. Let it sit until for a minute then flip and add chicken and toppings (I add red onion and small drizzle of BBQ sauce) 4. Fold over and serve (should look like a

Yield/servings: macros (approx) per 1 serving: Calories: 245 Fat: 9 Protein: 30 Net Carbs: 11

quesadilla) 5. Serve with sauce + sides of choice

chicken Bacon Ranch salad ingredients: lettuce/spinach mix of choice 4 oz chicken of choice (can use grilled, rotisserie, or air fried/frozen chicken strips 2 strips bacon of choice, crumbled (or bacon bits) 1 TBS shredded cheese of choice other toppings: I like thinly sliced red onion, thin slices of avocado, crispy french fried onion toppers

directions:

Dressing: 1/2 single serve container PLAIN greek yogurt 1 TBS ranch seasoning splash of hot sauce

1. Assemble salad with toppings/protein of

(pickle juice or banana pepper juice to thin out dressing)

2. Stir dressing ingredients together and drizzle

choice

on top right before eating (use as much as you like, it's high protein/low cal!)

Yield/servings: macros (approx) per 1 serving: Calories:309 Fat: 14 Protein: 36 Net Carbs: 6

*adjust amounts to fit YOUR needs*

ham & cheese toastie ingredients: 2 pieces bread (the thicker white "toasting" bread from walmart bakery section works well for this, or any type of "crustier" bread) 4 pieces ham shredded cheese of choice (I use mozzarella) approx 4 TBS Alfredo sauce of choice approx 2-3 TBS

directions:

*adjust amounts to fit YOUR needs*

1. Spread about 1 TBS of alfredo sauce on each slice of bread, then layer with ham and cheese to make sandwich. 2. add a thin layer of alfredo on top of bread (just enough to make cheese stick) and sprinkle more cheese 2. Air fry on 350F for 7-10 min or until toasted/melty

Yield/servings: 1 macros (approx) per 1 recipe: Calories: 335 Fat: 10 Protein: 14 Net Carbs:30

3.Pair with your favorite sides!

buff chicken pizzas ingredients: 1 english muffin (I use Thomas 100 calorie brand) 4 oz chicken of choice (I use rotisserie) 2 laughing cow cheeses (or approx 2 TBS cream cheese) 1-2 TBS Franks hot sauce shredded cheese of choice (approx. 2 TBS) Optional sauce: ranch (store bought or make own using greek yogurt + ranch seasoning, thin out with milk) hot sauce

directions: 1. Separate english muffin (open it) so you have 2 halves 2. Spread 1 laughing cow cheese on each half (I mash and spread with the back of a spoon) 3. Top with shredded chicken, drizzle with hot sauce, then sprinkle cheese over top.

Yield/servings: 1 (entire recipe)

macros (approx) Calories: 290 Fat: 10 Protein: 29 Net Carbs:20

4. Air fry on 370 for 6 minutes. Drizzle with optional ranch + enjoy :)

chicken parm flatbread ingredients: 2-3 oz chicken (I use tyson air fried chicken strips for this but any cooked chicken will work, rotisserie, grilled, etc) 1-2 TBS marinara of choice 1/4 cup skim mozzarella 2 low carb tortillas of choice (I like Mission Carb Balance) 1 tsp melted butter (I sprinkle garlic powder and italian seasoning in mine too) *adjust amounts to fit YOUR needs*

directions: 1.Cook chicken according to package direction or preference. 2. Spread marinara over 1 tortilla until surface is covered, add chicken (I usually cut mine into small bite sized pieces), sprinkle 2 TBS cheese on top 3. Place second tortilla on top and add the SMALL amount of melted garlic butter on top. Sprinkle with remaining cheese.

Yield/servings: 1 macros (approx)

Calories: 360 Fat: 17 Protein: 29 Net Carbs:17

4. Air fry (or bake) on 360 for 5-6 minutes or until crisp and cheese is melted. 5. Cut in quarters and enjoy! I like to dip mine in a small cup of marinara!

crack chicken Stuffed flatbread ingredients: 1 (5oz) can chicken, drained (any cooked chicken will work, rotisserie, grilled, etc) 1 laughing cow cheese 1/2 tsp DRY ranch seasoning 1 tsp ranch dressing of choice 1 TBS bacon bits 4 TBS shredded cheese of choice 2 low carb tortillas of choice (I like Mission Carb Balance) 1 tsp ranch dressing *adjust amounts to fit YOUR needs*

directions: 1. In a small bowl, mix canned chicken, laughing cow cheese, bacon bits, ranch powder, and ranch dressing, mash with a fork 2. Spread this over 1 tortilla until surface is covered, sprinkle 2 TBS cheese on top 3. Place second tortilla on top and add a SMALL amount of ranch dressing on top of this tortilla (maybe 1 tsp). Sprinkle with remaining cheese.

Yield/servings: 1 macros (approx) per 1 serving: Calories: 398 Fat: 19 Protein: 41 Net Carbs: 9

4. Air fry (or bake) on 370 for 5-6 minutes or until crisp and cheese is melted. 5. Cut in quarters and enjoy! I like to dip mine in a small amount of ranch mixed with hot sauce!

pizza-dilla Stuffed flatbread ingredients: 2 low carb tortillas of choice (I like Mission Carb Balance) 1 TBS pizza sauce/marinara Turkey pepperonis (approx 8) Deli ham (approx 3 slices) Other pizza toppings of choice (I add banana peppers) 4 TBS shredded cheese (skim mozzarella) 1 tsp ranch dressing

directions: 1. Spread pizza sauce over 1 tortilla until surface is covered, add pepperonis, ham, and other pizza toppings of choice

*adjust amounts to fit YOUR needs*

2.Sprinkle 2 TBS cheese on top of other toppings then add second tortilla on top. 3. add a SMALL amount of ranch dressing on top of this tortilla (maybe 1 tsp). Sprinkle with remaining cheese.

Yield/servings: 1 macros (approx) per 1 serving: Calories:317 Fat: 17 Protein: 29 Net Carbs: 10

4. Air fry (or bake) on 370 for 5-6 minutes or until crisp and cheese is melted. 5. Cut in quarters and enjoy! I like to dip mine in a small amount of ranch or marinara!

tuna tostadas ingredients: 1 can or pouch of tuna (drained) 1-2 TBS light mayo 2 TBS pico Lime, salt/pepper 2 tostadas (I get mine from Walmart) Optional sauce: 1 TBS plain greek yogurt splash of hot sauce squeeze of lime juice Optional: queso fresco for crumbling on top

directions: 1. Drain tuna well + mix ingredients in a bowl together, I like to squeeze a little bit of fresh lime into mine then taste 2. Spread tuna mixture evenly over tostada shells 3.Drizzle with optional sauce + top with queso fresco

Yield/servings: 1 (2 tostadas)

macros (approx) Calories: 291 Fat: 10.5 Protein: 25 Net Carbs: 21

lemon pepper tuna ingredients: 1 can or pouch of tuna (drained) 1-2 TBS light mayo (optional, sub plain greek yogurt OR 1/2 avocado instead of mayo) 1 tsp lemon pepper seasoning squeeze of lemon juice FINELY chopped celery (to taste) Optional serving suggestions: -low carb bread, crackers, rice cakes, wheat thins, etc.

directions: 1. Drain tuna well + mix ingredients in a bowl together. 2. Eat immediately or store in air tight container in fridge. 3.Serve with carb of choice, I usually put onto low carb bread or eat with crackers. Pair with favorite sides to make a meal :)

Yield/servings: 1 macros (approx)

Calories: 158 Fat: 7 Protein: 20 Net Carbs: 4

(for just tuna, no crackers)

buff chicken tostadas ingredients: 1 (5oz) can chicken (drained) 1 laughing cow cheese 1-2 TBS Franks hot sauce 2 tostadas (I get mine from Walmart) shredded cheese of choice (approx. 2 TBS) Optional sauce: 2 TBS plain greek yogurt 1 tsp ranch seasoning splash of hot sauce

directions: 1. in a bowl, mix (drained) chicken, laughing cow cheese, and hot sauce (I like to mash with a fork) microwave for 1 min. 2. Spread this dip evenly over tostada shells 3. Top with shredded cheese and microwave for another 30 sec. Drizzle with optional sauce + enjoy :)

Yield/servings: (2 tostadas) macros (approx) Calories: 342 Fat: 14 Protein:30 Net Carbs:21

mealtime meals to sit down + enjoy with those you love (yourself included!)

cheesy beef + Rice ingredients: adjust servings/amounts to fit your needs

1 lb lean ground beef 2 cups instant rice 2 cups water 1-2 tsp Knorr caldo de tomate seasoning (from walmart) Queso of choice (I like Pancho's) approx 1 TBS per bowl Veggies or toppings of choice: I like... -shredded lettuce -pico -plain greek yogurt (sour cream)

directions: 1.Cook lean ground beef until done (drain grease if necessary) season as desired, I usually just use a taco seasoning packet and a splash of water or beef broth. Can also sneak a few black beans in this mixture for more protein/nutrients. 2. Mix tomato seasoning into water and add instant rice. Microwave according to rice instructions, typically 6 minutes. Let it sit for a minute then fluff with a fork.

Yield/servings: 4 macros (approx)

(for 1 serving) Calories: 287 Fat: 6 Protein: 27 Net Carbs: 17

3. Warm queso up and assemble as desired (I like rice, meat, queso, and top with veggies like shredded lettuce and fresh pico (can also mix in some broccoli for more volume here) 4. Can also serve with tortillas (low carb if preferred).

cheesy bacon ranch chicken ingredients: adjust servings/amounts to fit your needs

2 chicken tenderloins (thawed) 1 5 oz container PLAIN, unflavored Greek Yogurt 1/2 ranch seasoning packet 2 TBS shredded cheese (I like colby jack) 2 TBS bacon bits

directions: 1.Place thawed chicken tenderloins in air fryer, air fry for 5 min. on 400F 2. Mix together Greek yogurt + ranch seasoning then add on top of chicken, continue cooking for 5 more min 3. Sprinkle cheese + bacon bits on top, and continue cooking for 1 more min or until cheese is melted

Yield/servings: 1 macros (approx)

(for entire recipe) Calories: 225 Fat: 5 Protein: 37 Net Carbs: 6

4. Serve with sides of choice :) **If you do not like ranch, you can still make these with whatever sauce you prefer, honey mustard, bbq sauce, etc.**

Big Mac Pizza ingredients: (adjust amounts to fit preference/ desired servings) Lean ground beef (I usually do 3 oz per pizza) 1 Joseph's Pita chopped onion + pickles (finely diced) 3 TBS shredded cheese Optional: sesame seeds, shredded lettuce Big Mac Sauce (enough for 2): 2 TBS light mayo 1 TBS ketchup 1 tsp mustard chopped pickles (to taste)

directions: 1. Brown + season ground beef, I like to season my burger bowls with a little bit of an au jus seasoning packet but any general seasoning will do 2. Place Joseph's pita in oven or air fryer, just long enough to crisp up a bit (I usually do 375 for 4-5 min)

Yield/servings: 1 macros (approx) Calories: 246 Fat: 14 Protein: 22 Net Carbs:10

3. Mix big mac sauce ingredients together + spread over surface of your pizza 4.Top with ground beef, chopped onion, pickles, shredded cheese, return to oven/air fryer just long enough to melt the cheese add optional sesame seeds/shredded lettuce + enjoy!

Hot Honey chicken sammie ingredients: adjust servings/amounts to fit your needs

2 chicken tenderloins (thawed) 1 low carb bun of choice (I like Healthy Life brand) 1 TBS honey 1 tsp hot sauce 1 tsp ranch Optional slaw topping: packaged/bagged cabbage or slaw mix (I usually use just a couple handfuls, approx 1/2 cup) 1-2 TBS light mayo splash of milk (1 TBS) 1 tsp sugar salt/pepper to taste splash of pickle juice or vinegar

Yield/servings: 1 macros (approx)

(for entire recipe) Calories: 299 Fat: 6.5 Protein: 27 Net Carbs:30

directions: 1.Place thawed/seasoned chicken tenderloins in air fryer, air fry for 5 min. on 400F, flip, cook for another 5-6 min. 2. Mix together honey, hot sauce, and ranch in a bowl + toss chicken in this sauce (or drizzle on top) 3. If making slaw, mix together light mayo, milk, vinegar, sugar, salt/pepper in a bowl, then stir in cabbage/slaw until well combined. Taste and adjust as needed. 4. I like to cut my bun in half, toast, then add 1 tenderloin to each half, add slaw, and place top buns on top.

chicken fajita nachos ingredients: 2 low carb tortillas (I use Mission Carb Balance) 2 chicken tenderloins (thawed) Fajita veggies of choice: I like bell pepper, onion, tomato (sliced thin) queso of choice (I like Pancho's brand) Fajita Seasoning: -1/2 tsp garlic powder -1/2 tsp chili powder -1/2 tsp cumin -1/2 tsp oregano -salt, pepper, cayenne to taste

directions: 1.Cut tortillas into 8 triangles each (like you'd slice a pizza), spray each side + air fry (I do 380F for 4 min, flip, 4 more min) 2. Slice chicken + veggies into thin strips and sprinkle fajita seasoning on top (you can sauté these in a skillet or air fry on 400F for 6 min, flip, 2 more min.)

Yield/servings: 1 macros (approx) per 1 recipe: Calories:310 Fat: 13 Protein: 35 Net Carbs: 11

3. I like to heat a small amount of cheese dip (approx 2 TBS) and add a splash of milk to thin it out 4.Assemble: chips, chicken/veggies, queso *top with pico, sour cream, jalapenos, etc.

Big Mac Salad ingredients: (adjust amounts to fit preference/ desired servings) Lean ground beef (I usually do 3-4 oz per salad) shredded lettuce chopped onion + pickles (finely diced) 1 TBS shredded cheese Optional: sesame seeds Big Mac Sauce (enough for 2): 2 TBS light mayo 1 TBS ketchup 1 tsp mustard chopped pickles (to taste)

directions: 1. Brown + season ground beef, I like to season my burger bowls with a little bit of an au jus seasoning packet but any general seasoning will do 2. Fill a large bowl with shredded lettuce (I like big salads)

Yield/servings: 1 macros (approx) Calories: 241 Fat: 14 Protein: 25 Net Carbs: 4

3.Top with ground beef, chopped onion, pickles, shredded cheese, and optional sesame seeds 4. Mix big mac sauce ingredients together + drizzle over your salad

Philly Cheapsteaks ingredients: 1 lb. lean ground beef au jus seasoning packet 1 bell pepper/onion, sliced very thin Low carb hot dog buns (I like Healthy Life) skim mozzarella or thin sliced provolone Optional toppings/additions: -light mayo or spicy mayo -banana peppers -au jus sauce (from packet) for dipping

directions: 1.Brown + season ground beef using part of the au jus seasoning packet (I would sprinkle some, then taste/adjust) 2. Add sliced peppers/onion to meat mixture and cook until soft

Yield/servings: 4-6 macros (approx) per 1 : Calories: 290 Fat: 11 Protein: 30 Net Carbs: 15

3. Separate hot dog buns + lay on a baking sheet, brush garlic butter evenly onto desired amount of buns, air fry (or bake) until toasted, I do 380F for 3 min. 4. Assemble sandwiches with meat, peppers, sprinkle with cheese + continue to air fry just until cheese melts (2 min.) You can prepare the other half of the au jus mix for dipping if you like, I love to serve these with a big side salad, and home fries :)

no peek fiesta chicken ingredients: 2 cups minute rice 2 cans cream of chicken 1 can chicken broth 1 can water + 1 tsp caldo de tomat bullion 4-6 chicken breasts 1 fiesta ranch seasoning packet 5 oz plain/unflavored greek yogurt (or sour cream) optional shredded cheese on top/fresh pico sides of choice: I like mine with air fried green beans, or broccoli.

directions: 1. In a 9x13 baking dish, pour 2 cups of uncooked minute rice 2. add cream of chicken soups, chicken broth, and stir until combined. 3. Fill up that chicken broth can with water + stir in 1 tsp of the tomato bullion seasoning, then pour over. Stir everything until combined 4. Add thawed chicken breasts on top

Yield/servings: 8 macros (approx) per 1 serving: Calories:305 Fat: 9 Protein: 25 Net Carbs: 29

5. Mix together greek yogurt + HALF of the fiesta ranch seasoning, and spread this mixture over chicken. Use remaining half of fiesta ranch seasoning to sprinkle on top. 6. Cover tightly with foil and bake for 1 hour on 350F, NO PEEKING. 7. Once done, sprinkle a little cheese on top and return to oven just to melt. I like to add fresh pico on top of mine!

Enchilada Casserole ingredients: 1 lb. lean ground beef 1 taco seasoning pack 1 can refried beans (fat free if preferred) Splash of milk (approx 1/4 cup) 1 can red enchilada sauce 1 5oz container PLAIN greek yogurt Optional toppings/additions: -rice, fritos, tortilla chips -shredded lettuce, pico, salsa -tortillas

directions: 1. In a bowl, mix together your refried beans and splash of milk, season these if you prefer (I usually add a little salt, garlic, cumin, lime), spread these into the bottom of a glass casserole dish (I use 8x8) 2. Cook lean ground beef, drain, season with taco seasoning packet or seasonings of choice, layer on top of beans. Pour 1/2 can red enchilada sauce on top.

Yield/servings: 8 macros (approx) per 1 serving: Calories: 174 Fat: 7 Protein: 18 Net Carbs: 7

3. Mix together greek yogurt and other half of enchilada sauce, spread this over meat. 4. Top with shredded cheese of choice, bake for 20 min. on 350F. Serve as is as a low carb meal, or add over a bed of rice/fritos/lettuce, etc. The possibilities are endless!

Spaghetti Boats ingredients: 1 lb. lean ground beef seasonings: 1/4 tsp each, seasoning salt, pepper, garlic, italian seasoning 1 jar marinara sauce of choice 6 Low carb hot dog buns (I like Healthy Life), split in half 1 TBS butter + sprinkle italian seasoning and garlic skim mozzarella (approx 2 TBS each bun)

directions: 1.Brown + season ground beef, then add marinara sauce and simmer while you prepare the buns 2. Melt butter in a small bowl + stir in garlic and italian seasoning

Yield/servings: 6 macros (approx) per 1 entire bun (2 halves): Calories: 307

3. Separate hot dog buns + lay on a baking sheet, brush garlic butter evenly onto buns, air fry (or bake) until toasted, I do 380F for 3 min. 4. Add meat sauce evenly amongst buns, sprinkle with cheese + continue to air fry just until cheese melts (2 min.)

Fat: 12.8 Protein: 25 Net Carbs: 19

I love to serve these with a big italian side salad :)

Alfredo Boats ingredients: 3-4 oz chicken of choice (you can use rotisserie, grilled, or precooked chicken like Tyson shredded) 4 TBS alfredo sauce of choice 2 Low carb hot dog buns (I like Healthy Life) 1 tsp butter + sprinkle italian seasoning and garlic powder skim mozzarella optional: bacon bits, red onion, etc.

Yield/servings: 1 macros (approx) per 4 halves: Calories:332 Fat: 9 Protein: 28 Net Carbs: 27

directions: 1. Melt butter in a small bowl + stir in garlic and italian seasoning 3. Separate hot dog buns + brush garlic butter evenly onto desired amount of buns, air fry (or bake) until toasted, I do 380F for 3 min. 4. Add alfredo sauce, top with chicken/baccon and sprinkle with cheese + continue to air fry just until cheese melts (2-3 min.) I love to serve these with a big italian side salad :)

italian sausage ingredients: 1 lb. italian sausage links (can use turkey italian sausage) seasonings: 1/4 tsp each, seasoning salt, pepper, garlic, italian seasoning 1 jar marinara sauce of choice mozzarella string cheese (1 per link) sides of choice: I like mine with pasta, veggies.

directions: 1.Make a cut down the center of each Italian sausage link 2. Unwrap each string cheese and place in the center of the sausage where you made the cut, press into center 3. Add seasonings and marinara sauce, I use just enough to cover each link fully 4. Bake 400F for 30 min or until done

Yield/servings: 5 macros (approx) per 1 link: Calories: 245 Fat: 12 Protein: 22 Net Carbs: 9

Serve over pasta of choice (I mix my pasta with zucchini spirals for more volume) or serve with a big italian side salad :)

Pizza tortellini ingredients: 1/2 package tortellini (or pasta of choice) approx 8-10 oz 1 lb. ground (turkey) Italian sausage (or lean ground beef) 1 jar marinara of choice Creamy Layer: 1 (5 oz) PLAIN Greek Yogurt 1/4 cup parmesan 1/4 cup mozzarella 1/4 tsp: garlic powder, salt, pepper, Italian seasoning (more to taste) pizza toppings of choice (we like turkey pepperoni + mozzarella cheese but add any you like)

directions: 1.Cook pasta according to package directions. 2. Brown meat in a large skillet, add seasonings of choice, then add marinara. (take approx 1 cup of this and set aside to add on top at end) 3. In a small bowl stir together creamy cheese layer ingredients.

Yield/servings: 6 macros (approx) per 1 serving:

4. Add cooked tortellini to meat sauce, stir. Then top with creamy layer. Add your 1 cup of sauce you set to the side earlier. Top with shredded mozzarella cheese and turkey pepperonis (or other pizza toppings of choice). 5. Cover with lid and simmer until cheese melts

Calories: 277 Fat: 11 Protein: 25 Net Carbs: 19

MINDFUL TIP: I like to add more volume to my meal by stirring in some zucchini noodles and serving with a big italian side salad!

feta gnocchi ingredients: 1 package gnocchi (if you've never tried this they are very similar to pasta/dumplings) 1 package cherry or grape tomatoes Fresh mozzarella (the pearls work perfectly for this) Feta (I used about 1/2 cup) Avocado or olive oil (light drizzle) or spray Seasonings of choice (I use about 1/2 tsp garlic + Italian seasonings, and salt/pepper)

directions: 1. Spread gnocchi (don't cook) out onto large baking sheet 2.Add tomatoes and evenly distribute on sheet 3.Drizzle with a small amount of oil + season 4.Bake for 15 min. on 450F 5. Add mozzarella pearls + feta

Yield/servings: 6 macros (approx) per 1 serving: Calories: 159 Fat: 7 Protein: 8 Net Carbs: 18

6. Return to oven and continue baking for 5 more minutes or until cheese is melted Eat as is as a pasta dish, or serve as a side with your favorite chicken/veggies/side salad

white chicken roll-ups ingredients: 2 Joseph Lavish Bread wraps Filling: 3 cups chopped chicken (I usually just shred up a rotisserie chicken for these) 1 bag microwavable broccoli 1 cup skim ricotta (or cottage cheese) 1/2 cup shredded cheese (I use italian blend) 1/4 cup bacon bits 1/4 tsp garlic, italian, seasoning salt, pepper Topping: 1 jar alfredo More cheese for topping (approx 1/2 cup, I use mozzarella) *adjust amounts to fit YOUR needs*

directions: 1. Cook/dice chicken (or shred rotisserie chicken) 2. Mix together chicken, ricotta, cheese, bacon bits, broccoli (cooked/chopped), seasonings 3. Spread half of this filling onto 1 Lavish bread (just cover half of the wrap), then roll into log shape 4. Repeat with the other half of the filling and another Lavish bread. Then slice each log into 3

Yield/servings: 6 macros (approx) per 1 serving: Calories: 277

even pieces 5. Lay each into a 9x13 baking dish and cover with alfredo sauce and more cheese if preferred 6. Bake on 375 for 20-25 minutes, I like to serve mine with an italian side salad :)

Fat: 13 Protein: 25 Net Carbs: 11

(suggested amounts provided as an example but of course modify to fit your preference/needs)

french onion chicken Casserole ingredients: 1 rotisserie chicken (or 2 cups shredded chicken) 3 laughing cow cheeses (or 1/2 block cream cheese) 1 (5 oz) container plain Greek yogurt 1 can cream of chicken soup (fat free if preferred) 1/4 cup shredded mozzarella 1/2 packet Lipton onion soup seasoning mix Topping: crushed Ritz and/or French Fried Onion topping (approx 1/2 cup each)

directions: 1. In a bowl, mix together greek yogurt, cream of chicken, laughing cow cheeses, cheese, soup mix seasoning, and chicken. 2. Spread mixture into an 8x8 baking dish 3. Sprinkle crushed Ritz crackers and french fried onion topping on top (you can use one or the other, but I like to mix both)

Yield/servings: 6 macros (approx) per 1 serving: Calories: 215 Fat: 9 Protein: 17 Net Carbs: 15

4. Lightly mist with cooking spray (or drizzle melted butter), cover with foil, and bake on 350 for 25-30 min Serve as is as a low carb meal, or add over a bed of rice! I like to pair mine with a side of air fried green beans or broccoli.

surf + turf ingredients: 2 steaks of choice (I usually get sirloin) approx 4 oz each (OPTIONAL: can marinate in a bowl with a splash of soy sauce, 1/4 cup italian dressing, 1 TBS minced garlic, drizzle of honey, salt/pepper, I've let mine sit as little as 15 minutes, or if you have time can let it marinate for several hours) 4 oz shrimp of choice (I usually get raw, tail off) thawed 1 TBS butter 3/4 cup half and half (or heavy cream) 1/4 cup (or more) parmesan 1/4 tsp: cajun, seasoning salt, pepper, garlic, paprika (I like to serve mine over mashed potatoes, I make a bag of instant but feel free to prepare your favorite)

directions: STEAK: Cut your steak into bite sized chunks and let them marinate in a bowl while you get your other ingredients ready (or overnight). Pat dry, then place steak bites in an air fryer, I do 400F for 4 min. then flip, another 2-4 min or until done to liking. SHRIMP: Get a skillet and drizzle a little avocado oil or olive oil, let this get hot then add thawed shrimp (make sure you've patted them dry), spread them out in skillet, don't pile them up on each other.

Yield/servings: 2 macros (approx) per 1 serving: Calories: 397 Fat:24 Protein: 39 Net Carbs: 4

Once one side has a nice brown sear, flip pieces and sear the other side. Add a small pat of butter and turn heat to low. Add half and half, seasonings, and stir until thickened. Stir in parmesan and turn heat off. Prepare mashed potatoes or other sides of choice. I like to assemble with mashed potatoes on bottom, add steak bites, then top with shrimp + cream sauce. (Macros do not include sides)

mini meatloaves ingredients: 1 lb. lean ground beef 1 egg 1/2 cup italian breadcrumbs 1/4 cup milk 1/2 cup ketchup 1/2 tsp salt/pepper Sauce: 1/2 cup ketchup 2 TBS soy sauce 2 TBS brown sugar (or substitute like Swerve)

directions: 1. In a large bowl mix together lean ground beef (raw), egg, breadcrumbs, milk, ketchup, salt/pepper (this is going to work best if you use your hands to mix together, I know seems odd but it really helps combine ingredients).

Yield/servings: 4 loaves macros (approx) per 1 loaf: Calories: 319 Fat: 10 Protein: 28 Net Carbs: 28

2.Form meat mixture into small, rounded "loaves" (anywhere from 4-6 loaves, depending on how big you prefer them), place on a large baking sheet lined with foil (spray with cooking spray) 3.I like to press in the center of each loaf to make an indentation or a "well", this helps the center cook and holds the sauce better. 4.Bake on 375 for 20 min. then spread sauce over each loaf and continue cooking for 10-15 more min. or until center is fully cooked.

glizzy bites ingredients: 2 turkey dogs Filling: 2 laughing cow cheeses 1 TBS shredded cheese 1 tsp pickled jalapeno (optional) 1/2 tsp ranch seasoning powder 3 slices bacon (cut in half)

directions: 1. Slice turkey dogs into thirds (should have 3 equal sized bites from each dog) 2.In a small bowl, mash the laughing cow cheeses, shredded cheese, ranch seasoning, and pickled jalapenos together until combined 3.Take (raw) bacon and cut in half, spread a little of the cheese dip evenly onto each

Yield/servings: 2 macros (approx) per 1 serving: Calories: 232 Fat: 21 Protein: 15 Net Carbs: 2

4.Place turkey dog piece on bacon + roll up, secure with a toothpick (or uncooked spaghetti noodle works great here haha) 5. Place in air fryer + sprinkle small amount of brown sugar (or brown sugar substitute like Swerve or Splenda) 6. Air fry for 12-15 min on 390F

lazy orange chicken ingredients: 5-6 chicken nuggets (I get Tyson air fried nuggets) 1/3 cup rice of choice (I use instant) 1 TBS orange marmalade + 3 TBS teriyaki or BBQ sauce Veggie of choice (I like cooked broccoli or green beans with this) Light yum yum sauce optional (Walmart) *adjust amounts to fit YOUR needs*

directions: 1. Cook chicken nuggets in air fryer or oven according to package directions 2. Mix together orange marmalade + teriyaki sauce (or BBQ) sauce 3. Once nuggets are done, toss them in the sauce until coated 4. Add rice, veggies of choice + top with light yum yum sauce if preferred

Yield/servings: 1 macros (approx) per 1 serving: Calories: 353 Fat: 4 Protein: 17 Net Carbs: 61

(suggested amounts provided as an example but of course modify to fit your preference/needs)

lazy teriyaki chicken ingredients: Teriyaki Chicken: 6 boneless skinless chicken tenderloins cut into bite sized pieces 2 TBS soy sauce 1/4 cup teriyaki sauce (I like Kikkoman) garlic, ginger, pepper (approx 1/4 tsp each)

directions: 1. Make sure chicken is thawed and patted dry, cut chicken into bite sized chunks 2. Preheat air fryer for 5 min. place chicken in a bowl with the teriyaki sauce, soy sauce, and seasonings. Stir until coated. 3. Spread bites out in air fryer (try not to pile on top of each other, we want a solid layer) and cook for 400F for 4 min, flip/shake, and continue cooking another 4 min or until done (chicken bites will be tender and white in the middle)

Yield/servings: 3 macros (approx) per 1 serving: Calories: 153 Fat:1 Protein: 25

Feel free to toss or drizzle with more teriyaki sauce once done! Tips: *if you do not have an air fryer you can simply sauté chicken chunks in a large skillet set to medium/high heat *this is great over rice, with veggies, or for meal prep!

Net Carbs:12

Click here to see the air fryer I use!

lazy girl lo mein ingredients: Teriyaki Chicken: 6 boneless skinless chicken tenderloins cut into bite sized pieces 2 TBS soy sauce (or coconut aminos) 2 TBS teriyaki sauce (I like Kikkoman) garlic, ginger, pepper (approx 1/4 tsp each) Noodles: approx. 6-8 oz noodles (half box), I usually use linguine noodles but you can also get stir fry rice noodles or any other asian style noodle Sauce: 1/4 cup teriyaki sauce 1 TBS brown sugar or substitute 2 TBS soy sauce (or coconut aminos) Add ons: I usually roast broccoli or other stir fry veggies to add into this for more volume! Can top with light yum yum sauce if you prefer

Yield/servings: 3 macros (approx) per 1 serving: Calories: 356 Fat: 2 Protein: 33 Net Carbs: 54

directions: 1. Make sure chicken is thawed and patted dry, cut chicken into bite sized chunks 2. Preheat air fryer for 5 min. place chicken in a bowl with the teriyaki sauce, soy sauce, and seasonings. Stir until coated. 3. Spread bites out in air fryer (try not to pile on top of each other, we want a solid layer) and cook for 400F for 4 min, flip/shake, and continue cooking another 4 min or until done (chicken bites will be tender and white in the middle) 4. Boil noodles (I like the fasta pasta cooker but you can prepare on stovetop if you wish) 5. In a large skillet, add sauce ingredients and heat until combined, stir in cooked noodles/veggies. Top with chicken + sauce. Tips: *if you do not have an air fryer you can simply sauté chicken chunks in a large skillet set to medium/high heat

Fancy Ramen ingredients: 1 ramen noodle package 1/2 TBS butter frozen veggies of choice (I like frozen peas/carrots), to taste 1 tsp minced garlic 3 TBS soy sauce (or coconut aminos for less sodium) 1 tsp peanut butter 2 tsp brown sugar (or Swerve) 1/4 tsp ginger pinch red pepper flakes Optional: add chicken/shrimp, chopped peanuts, extra veggies! Tip: to make this more macrofriendly, try using only HALF the package of ramen, and replacing with extra veggies like zucchini noodles, roasted broccoli, or stir fry!

Yield/servings: 1 macros (approx)

directions: 1. Prepare ramen noodles (I place mine in a bowl filled with water and microwave for 5 min, but you can cook on stovetop if you prefer), you don't need the seasoning packet for the noodles but can use it to season meat with if preparing chicken! 2. In a skillet melt butter, add frozen veggies and saute until tender. Add 1 tsp minced garlic, soy sauce, peanut butter, brown sugar, seasonings and stir until melted/thickened. 3. Drain most of the water from noodles then add to skillet, stir until combined with sauce.

Calories: 461 Fat: 22 Protein: 11

Net Carbs: 49

4.Serve with chicken, shrimp and stir fry veggies if preferred.

sticky shrimp ingredients: 6-8 oz shrimp seasonings: seasoning salt, pepper, paprika, garlic (just a sprinkle of each is fine) SAUCE: 3 TBS light mayo 1-2 TBS sweetened condensed milk 1 tsp honey (I like hot honey) 1/4 tsp cajun seasoning 2 tsp chopped walnuts *adjust amounts to fit YOUR needs*

directions: 1.Thaw shrimp + pat dry, season both sides and air fry 370F for 4 min, flip, and another 3-4 min. or until done 2.Stir sauce ingredients together in a bowl, when shrimp are done, toss them in sauce until coated 3.Plate + sprinkle with chopped walnuts

Yield/servings: 2 macros (approx) per 1 recipe: Calories: 329 Fat: 16 Protein: 25 Net Carbs: 21

4.I like serving mine with rice + air fried green beans or broccoli

Bang-Bang shrimp ingredients: 6-8 oz shrimp (any kind is fine, I use fully cooked, tail off just for convenience sake) seasonings: seasoning salt, pepper, paprika, garlic (just a sprinkle of each is fine) SAUCE: 2 TBS light mayo 1-2 tsp honey 1 tsp chili crisp (Walmart, not spicy in this) *adjust amounts to fit YOUR needs*

directions: 1.Thaw shrimp + pat dry, season both sides and air fry 400 for 2 min, flip, and another 3 min. or until done (if you're using raw, increase time and cook until shrimp is cooked through) 2.Stir sauce ingredients together in a bowl, when shrimp are done, toss them in sauce until coated

Yield/servings: 2

3.I like serving mine over white rice + air fried green beans or broccoli

macros (approx) per 1 recipe: Calories: 154 Fat: 6 Protein: 16 Net Carbs: 8

sides/rice not included in macros, adjust to fit your needs

snacks + sweets

sides

OTHER IDEAS: HOME FRIES Potatoes of choice (I use red or russet) for me 1 potato will make 2 servings of fries, slice into even sizes fry shape pieces spray with oil or cooking spray of choice (I use avocado oil spray) toss in seasonings of choice (I use salt, pepper, garlic powder, cajun seasoning) Air fry: 400F for 10 min, shake, 5-10 more min OR bake in oven 425F for 10 min, flip, 10-15 more min

ITALIAN SALAD Lettuce/spinach/salad mix of choice Veggies of choice: I like thinly sliced red onion, pepperoncini (or banana) peppers, you can also add tomato/olives if you like Cheese of choice: I usually add feta or parmesan Dressing: lightly drizzle + toss in Olive Garden Light Italian or other dressing of choice can also add sliced pepperonis or grilled chicken to this!

MY GO TO GREEN BEANS I get the frozen LONG cut green beans Spray with oil or cooking spray of choice Season generously with garlic powder, seasoning salt, pepper, (and sometimes cajun depending on what you're making) Air fry on 370 for 7-8 minutes or until they look crisp (or bake on 400F) You can give them a squeeze of lemon juice + sprinkle with parmesan cheese here if you like *I do the same exact process using FRESH broccoli* Both amazing!

LAZY GIRL MEXICAN RICE 1 cup instant rice (I use white) 1 cup water 1/2 tsp Knorr Caldo De Tomate (from Walmart, in Hispanic food aisle) pinch of salt, squeeze of lime juice (optional) Mix seasoning with water and pinch of salt, add rice and stir just until combined. Microwave according to box directions (usually 6 minutes). Let it sit for a minute after cooking then fluff with fork. *If you do not have the seasoning you can mix a little tomato paste (1/2 tsp approx), and seasonings like salt, garlic, cumin, chili powder into water or chicken broth instead

Tortilla chips ingredients: 1 low carb tortillas (I use Mission Carb Balance) Cooking spray, salt

directions: 1.Cut tortilla into 8 triangles each (like you'd slice a pizza) 2. spray each side with cooking spray of choice, lightly salt 3. air fry, I do 380F for 4 min, flip, 4 more min

Yield/servings: 1 macros (approx) per 1 recipe:

If baking in oven, lay chips on a foil lined baking sheet and bake on 350 for 5 min, flip, 5 more min.

Calories: 70 Fat: 3.5 Protein: 5 Net Carbs: 3

use these as nachos, snacking, or as a crunchy topping! adjust servings to fit your needs.

single serve guacamole ingredients: 1 single serve guacamole cup (like wholly guacamole brand, or walmart marketside brand) 1 TBS pico (I use store bought) squeeze of lime juice 1/4 tsp garlic powder, cumin, salt/pepper

directions: 1. In a small bowl or tupperware, mix together guacamole cup with pico 2. Add seasonings and squeeze of lime juice 3. Enjoy immediately or store in fridge for later (may turn a little brown but it doesn't affect flavor/quality, color change is just due to oxidation)

Yield/servings:1 serving macros (approx) macros will vary based on your brand of guacamole, chips, and amount eaten

4. Enjoy with tortilla chips, pretzels, wheat thins, veggies, sliced peppers, etc. **also great as a burrito bowl or taco salad topping**

Babybel Bombs ingredients: 2 Babybel cheese 1/2 bag Quest chips (I like chili lime flavor) crushed, OR small bowl of Italian breadcrumbs 2 TBS egg beaters (or 1 egg whisked well)

directions: 1. Dunk babybell cheese in a small bowl of egg beaters (or whisked eggs) 2. Crush chips into fine crumbs, toss babybells in bag and shake, I also like to press the babybells in the bag so the chip crumbs stick better 3. Place cheeses in air fryer + cook for 5 min. on 300F (or until melted, but not too melted)

Yield/servings: 1 macros (approx) Calories: 177 Fat: 7 Protein: 26 Net Carbs: 3

4.Serve with marinara + other assorted snacks (I like apples, pepperonis, and pickles on my snack plate :)

fit-ish Taki Bites ingredients: I know this sounds questionable but you have to trust, this is such a satisfying/flavorful snack! So crunchy and yes, packed with nutrients! 3-4 Baby bell peppers Laughing Cow Cheese (I use light, could also use cream cheese) Dill pickles of choice (I use the spears) Takis (or hot cheetos) macros will be for 7 takis

directions: 1. Cut the ends of 3-4 baby bell peppers, divide your laughing cow cheese or cream cheese evenly amongst peppers and spread on the inside of each. 2.Slice your pickle spear long ways and place a slice inside each pepper, repeat with the takis. 3. Enjoy your crunchy snack! I usually always have a small portions of takis with this :)

Yield/servings: 1 (all) macros (approx) Calories: 108 Fat: 6 Protein: 4 Net Carbs: 11

"fried" pickle ingredients: 1 pickle spear (I like Claussen) cheese of choice (you can use shredded or sliced (not processed, real cheese), I like shredded Colby Jack best, approx. 1/4 cup) Optional: 2 takis for crunch

Optional Dipping Sauce: can serve with ranch, or make your own ranch by combining 1/2 ranch seasoning packet, 5 oz plain greek yogurt and thin it out with some milk, stir well

directions: 1. In a non stick skillet, place cheese in a thin circular layer, turn heat on medium high. Let cheese sit until it begins to bubble. 2.Once it bubbles for a minute, use a spatula or fork to peek at the underside, when it's golden brown/toasty, add your pickle spear (and optional takis) then fold so that pickle is wrapped in cheese

Yield/servings: 1 macros (approx) Calories: 105 Fat: 6 Protein: 8 Net Carbs:2

3. Remove from heat + serve with optional dipping sauce

easy Garlic Knots ingredients: 8 Babybel cheeses 1 can crescent rolls 2 TBS butter, sprinkle of garlic powder + italian seasoning

directions: 1. Open + separate crescent rolls, wrap 1 babybel cheese in 1 crescent roll dough 2. Place on a baking sheet + brush with melted garlic butter 3. Bake on 350F for 15-17 min 4.Serve with marinara (I love to serve these with pasta + a big italian side salad!)

Yield/servings: 8 macros (approx) Calories: 175 Fat: 12 Protein: 7 Net Carbs: 11

pizza sticks ingredients: 2 slices mozzarella cheese 6-8 turkey pepperonis optional sprinkle of garlic/italian seasonings dipping sauce of choice (I use marinara or pizza sauce to dip)

directions: 1. On a baking sheet (I like to line mine with parchment paper), lay out cheese slices 2. Top with turkey pepperonis 3. Bake on 400F for 5-7 min or until cheese is golden/toasty. 4. Using a fork/spatula, gently peel up the edges and roll each cheese slice

Yield/servings: 2 = 1 serving macros (approx) Calories: 135 Fat: 9 Protein: 15 Net Carbs: 1

5. Dip in sauce of choice

Snack.attack a few more of my favorite snack combos! I shop at Walmart but these should also be available at other grocery stores as well. caramel corn rice cake with PB + chocolate chips guacamole cups (I like to dip Dots Pretzel sticks in mine) 1 PLAIN chobani greek yogurt mixed with 1/2 package dry ranch seasoning (can thin out with a splash of milk if you prefer) dates with peanut butter + choc chips hard boiled eggs + Franks hot sauce Greek yogurt with fruit/sprinkle of granola Cheese + jerky or turkey pepperonis Apples + peanut butter (or PB2)

1 min lava cake ingredients: 3 TBS dry cake mixture (see instructions, one box must be angel food cake mix, the other can be any flavor cake mix) 2 TBS water 1 truffle (I like Lindor) or Hershey kiss, etc. Toppings of choice: whipped cream, halo top ice cream, chocolate or caramel syrup (sugar free if preferred), etc.

directions: 1. Mix together your DRY boxed cake mixes (one must be angel food cake, the other can be any flavor, I use chocolate for this) I like to store this dry mixture in a large tupperware or ziploc bag

Yield/servings: 1 macros (approx) Calories: 226

2. Take 3 TBS from your mixed cake mixes and mix with 2 TBS water in a small bowl or mug. Stir until well combined. It should be light and fluffy. 3. Add a truffle or Hershey kiss right in the middle (can gently spoon some of the mixture on top to cover)

Fat: 8 Protein: 3 Net Carbs: 36

Microwave for 45 seconds or until done. Add toppings of choice

key lime pie for 1 ingredients: 2 mini graham cracker pie crust (I get Keebler brand from walmart) 1 single serve size yogurt of choice (I use lime flavored Chobani for this) 1 TBS dry pudding mix of choice (I use cheesecake flavor, you can use sugar free if you prefer) 1 TBS cool whip optional lime zest Optional topping ideas: crushed cookies lime zest whipped cream caramel sauce (sugar free if preferred)

directions: 1. Stir pudding mix and cool whip into yogurt container until smooth, if adding lime zest (I just rub my lime on a cheese grater) add a bit here and stir. 2. Divide mixture evenly into 2 mini pie crusts 3. Optional: top with toppings of choice, enjoy immediately or chill

Yield/servings: 2 macros (for 1) Calories: 202 Fat: 6 Protein: 7 Net Carbs: 28

If you do not have the mini pie crusts you can simple enjoy this as a dip with graham crackers!

single serve apple pie ingredients: 1 granny apple, diced (peeled if preferred) 1 tsp brown sugar (or brown sugar splenda/swerve if preferred) 1/4 tsp cinnamon (or more) Crumble: 1/2 TBS butter (softened, NOT melted) 1 TBS brown sugar (or subsitute) 1 TBS flour Optional: mini graham cracker pie crust, frozen cool whip, halo top ice cream, chopped nuts, caramel sauce, etc.

Yield/servings: 1 macros (approx) Calories: 176 Fat: 6 Protein: 2 Net Carbs: 28

directions: 1. Dice apple into bite sized chunks 2. In a small bowl mix apple chunks, brown sugar, and cinnamon until coated. Microwave this for 1 minute. 3. While your apples are in microwave, make crumble in another small bowl. Soften butter then mix with brown sugar + flour (I mash mine together with a fork until it looks like sandy crumbs). 4. Sprinkle crumble over apples and microwave again for 45 seconds (or 1 minute). 5. Feel free to top with toppings of choice and enjoy, OR add this to a mini graham cracker pie crust for a real treat!

Snickers Salad ingredients: 1 granny apple, diced 1 single serve size greek yogurt of choice (I use vanilla) 1 TBS cool whip 1/2 TBS chocolate pieces of choice (I like to use crushed heath pieces but you can use chopped snickers if you prefer) optional caramel syrup for drizzling (sugar free if preferred)

directions: 1. Dice apple into bite sized chunks 2. In a small bowl, stir yogurt + cool whip together, then add apple chunks, stir. 3. Add crushed heath/snicker pieces on top and drizzle with optional caramel sauce

Yield/servings: 1 macros (approx) Calories: 297 Fat: 8 Protein: 13 Net Carbs: 40

Strawberry cheesecake fluff ingredients: 1 container light cool whip (8oz) 1 box cheesecake Jello mix (3 oz) sugar free if preferred 2 single serve containers strawberry yogurt (I use yoplait but you can use Greek for more protein if preferred) sliced strawberries to taste (I usually add 1-2 cups) optional diced pineapple chunks, and chopped pecans Optional topping ideas: crushed graham crackers granola shredded coconut chopped nuts

directions: 1. Mix cool whip and cheesecake jello mix together until smooth, fold in yogurt. 2. Slice strawberries (and pineapple or other fruit of choice), fold into mixture. 3. Add chopped pecans for crunch or wait and add them on top! Serve with toppings of choice, I like crushed graham crackers on mine :)

Yield/servings: 7 macros (approx) Calories: 167 Fat: 4 Protein: 2 Net Carbs : 32

4. Store in an air tight container in fridge.

Oreo cheesecake fluff ingredients: 1 container light cool whip (8oz) 1 box chocolate pudding mix (3 oz) sugar free if preferred 2 single serve containers yogurt (I use yoplait cookies and cream but you can use Greek for more protein if preferred) crushed Oreo Thins to taste Optional topping ideas: granola shredded coconut chocolate chips

directions: 1. Mix cool whip and pudding mix together until smooth, fold in yogurt. 2. Fold crushed Oreos into mixture 3. I like to serve this with more crushed oreos on top and with a side of strawberries :) 4. Store in an air tight container in fridge.

Yield/servings: 7 macros (approx) Calories: 162 Fat: 6 Protein: 2 Net Carbs: 26

Smoothie bowl ingredients: 1/2 banana 1 frozen smoothie pack (I use the Pitaya Foods brand from Walmart for these) OR you can use frozen berries/fruit instead (approx 1/2 cup-1 cup) splash of juice, milk, or water (approx 2-3 TBS) Toppings of choice: I use the other 1/2 of my banana, sliced sliced strawberries granola (1-2 TBS) optional honey drizzle

directions: 1. Add fruit, smoothie pack (or frozen fruit), and splash of juice/water, or milk to blender. Blend (add more liquid if needed) until smooth and consistency is to your liking. For a thinner consistency, add more liquid. For a thicker consistency, add more frozen fruit or ice. Add toppings of choice

Yield/servings: 1 macros (approx) Calories: 217 Fat: 8 Protein: 3 Net Carbs: 32

Cinnamon sugar chips ingredients: 1 pita bread (I use Joseph's brand pita for these) tiny slice of butter approx. 1 tsp 1-2 TBS sugar (or substitute like Swerve or Splenda) cinnamon to taste cooking spray of choice Optional dipping sauce: 1/2 TBS nutella small splash of protein shake (I use Fairlife) or milk

directions: 1. Cut pita into 8 triangles (like a pizza) 2. Toss chips in your tiny bit of melted butter until coated, then immediately sprinkle/toss in sugar/cinnamon mixture 3. Place chips in air fryer (or on baking sheet for oven) mist with non stick cooking spray

Yield/servings: 1 (not including optional dipping sauce)

macros (approx) Calories: 122 Fat: 5 Protein: 4 Net Carbs: 15

4. Air fry on 330 for 3 min, flip, then 1-2 more min or until crisp (if baking in oven, turn heat up to 400F) To make optional sauce (for dipping or drizzling) add nutella + small splash of protein shake/milk and stir or whisk until smooth (will take a little elbow grease, mix, mix, mix!)

fit-ish reeses ingredients: 1 single serve container greek yogurt (I use vanilla) approx 5 oz 1 TBS sweetener of choice (I use sugar) 1 cup powdered peanut butter (PB2 powder) chocolate coating: approx 1/2 cup chocolate chips of choice (I use milk chocolate)

directions: 1. In a bowl, mix together yogurt, powdered peanut butter, and sugar until combined 2. Using your hands to press mixture together into desired shape (can make small balls or egg shapes)

Yield/servings: 1 macros (approx)

Calories: 134 Fat: 5 Protein: 10

Net Carbs: 10

3. In a separate bowl, add chocolate chips and microwave for 30 seconds (STIR!), then 30 more seconds, then stir, repeat this process until chocolate is smooth/melted (do not forget to stir and do not overheat or your chocolate will burn/clump) 4. Dip each peanut butter ball into chocolate to coat then place on parchment paper or foil to harden. 5. Store in fridge (or freezer to last longer)

GROCERY GUIDE A FEW OF MY WALMART FAVORITES!

Fresh Fresh Cravings restaurant style salsa Marketside prepackaged salads Marketside guacamole cups Marketside broccoli slaw Potatoes (I like red) Fruit of choice Fresh Baby spinach (I store in freezer + use this frozen for smoothies) Barilla Pesto sauce (refrigerated section) Marketside Hummus Nasoya Won Ton Wraps Squeezable minced garlic (literally use this in everything)

Carbs Sara lee 45 calorie Delightful bread Healthy Life bread Healthy life low carb hamburger + hot dog buns Joseph’s pita bread Joseph’s Lavish bread Mission Carb Balance tortillas Ole Extreme Wellness wraps (tortillas) Flat Out flatbreads Thomas Low carb English muffins Barilla protein spaghetti noodles Minute Rice (Jasmine rice is my favorite) Annie Chun sticky rice Banza noodles

Dairy Greek yogurt of choice Fairlife protein shakes Egg Beaters liquid egg whites-so convenient + low cal (they are egg whites in a carton) Prepackaged hardboiled eggs Balanced Breaks String Cheese/Cheese Cubes Babybel cheese Laughing Cow Cheese Wedges Milk of choice (I like skim and Silk almond milk) Kraft Fat Free Shredded Cheese Fairlife Protein Shakes

Pantry Quest Chips Ritz Crips & Thins Lay's Poppables Skinny Pop Pretzel Thins Cinnamon roasted almonds Cocoa yogurt raisins Sun-maid sour raisins Zone perfect cookie dough bar Atkins Endulge chocolate coconut bar PB2 powder (low cal peanut butter) Veggie straws-zesty ranch Caramel rice cakes True Lemon Drink mixes Knorr Granulated Bouillon Tomato Chicken seasoning (for Mexican rice) Better Than Boullion roasted chicken paste (sooo versatile) La Choy Teriyaki Sauce or Panda Express (any thick teriyaki sauce will work) Olive Garden Light Italian Dressing

Meats Frozen skinless chicken breast tenderloins (these cook quicker than the breasts) Shrimp Butterball Turkey bacon Turkey sausage links Cacique Chorizo Butterball lean Italian turkey sausage Butterball ground turkey Great value turkey pepperoni snack sticks Canned chicken/Tuna Smithfield pork tenderloin Rotisserie Chicken Walmart also carries "prepulled" rotisserie chicken that is really good (even leftover) and so easy

Frozen Tyson Air Fried Chicken Strips (also comes in nuggets!) Birdseye veggie pasta-Rotini Marinara Green Giant zucchini spirals Green Giant steamers Mediterranean veggies Green Giant Veggie Tots Bird's eye chicken flavored rice Bird's Eye Oven Roasters brussels + carrots HaloTop ice cream Luigi's Italian Lemon Ice Great value fruit smoothie packets (different flavor varieties available) Morning Star chicken patties (Buffalo kind too!) Morning Star black bean burgers Kodiak Frozen Waffles

WEEK 1 Monday

Breakfast

lunch

Dinner

Breakfast bowl

Meal prep bowl of choice (I like to make 3 at a time)

Philly cheap steaks, with side(s) of choice (I usually do home fries + green veggie)

Tuesday

Breakfast bowl

Meal prep bowl

Philly cheese fries (using leftover meat from night before) add green veggie of choice

Wednesday

Fit-ish breakfast pizza

Buffalo chicken pizzas (using English muffins) fruit/veggie, chip or crackers

Hot honey chicken sandwich on low carb bun with fries/veggies of choice

Thursday

Fit-ish breakfast pizza

Make a big chicken salad using leftover hot honey chicken from night before

Meal prep bowl

pinwheels or wrap of choice, fruit/veggie, chip or crackers

Lazy orange chicken with rice/veggies of choice

Friday

Protein bar or shake, english muffin with peanut butter/fruit of choice

butter/banana torilla roll-up | deli meat + cheese roll ups| Snacks: Peanut carrot sticks + ranch or hummus | protein bar/shake of choice

The meal plan above is simply an example of how you can lay out your weekly meals, please adjust amounts + modify to fit your needs. I've also included blank meal plan sheets in the following pages for you to fill out if you'd like to plan your own week! If you need more ideas, my fit-ish and soul-fuel cookbooks lay out 6 weeks of planned meals/grocery lists for you!

GROCERY

list

(modify amounts to accommodate your family's needs)

week 1 -Low Carb Wraps or Tortillas -Low carb buns -100 calorie English muffin -Deli meat of choice for wraps/snacking -Boneless skinless chicken breast -Lean ground beef -Turkey Bacon/turkey sausage -Frozen chicken (strips or nuggets) of choice -Fries (homemade or frozen) -Eggs/egg whites -Shredded cheese of choice -Laughing cow cheese (or cream cheese)

-Will need ingredients for your meal prep bowl of choice + pinwheels of choice (see previous page)

-Fresh veggies of choice (for wraps, breakfast bowls, sides, salads, etc.) I like long cut frozen green beans or fresh broccoli for air frying -Fruit of choice (for snacking) -Green bell pepper -Yellow onion -Salad mix/spinach (for salads/wraps) -Hummus and/or plain greek yogurt (for snacks) -Carrots -Franks hot sauce -orange marmalade -teriyaki sauce -1 au jus seasoning packet -1 ranch seasoning packet -protein bars or protein shakes (for breakfasts/snacks)

staples I always keep on hand that may not be listed: see specific product recommendations in grocery guide, I shop at Walmart.

-butter/avocado oil -flour/sugar -seasonings - soy sauce -milk -eggs/liquid egg whites

-protein powder/bars/shakes -oats + chopped nuts -instant rice/pasta -peanut butter -honey -salad dressing/condiments

WEEKLY MEAL PLAN

BREAKFAST

LUNCH

DINNER

MON

TUE

WED

THU

FRI

SAT

SUN

click here to download your FREE meal planner journal!

SNACKS

NEED EVEN MORE IDEAS?

check out my other cookbooks!

HEAT & EAT

SOUL-FUEL

FIT-ISH

Digital PDF you can pull up like an app OR print out if you prefer Macro-friendly (meals are well balanced, and easy to fit within any calorie range) Macros listed (calories, carbs, fat, protein) for each recipe Quick + easy recipes, bowls, pinwheels, meal preps, quick lunches/dinners (fewer breakfast recipes than my other cookbooks) Macro-cheat sheet Grocery guide How to find YOUR calorie deficit Mindful eating guide (tips for learning how to eat WITHOUT tracking calories/macros) Printable meal planning sheets (my personal favorite)

Digital PDF you can pull up like an app OR print out if you prefer Macro-friendly (meals are well balanced, and easy to fit within any calorie range) Macros NOT listed (but still macro-friendly!) Video tutorial linked for each recipe Breakfast, lunch, dinner, snacks, sides, sweets (combination of family style meals + meal prep) Grocery guide 6 weeks of planned meals + correlating grocery lists Printable meal planning sheets

Digital PDF you can pull up like an app OR print out if you prefer Macro-friendly (meals are well balanced, and easy to fit within any calorie range) Macros listed (calories, carbs, fat, protein) for each recipe Breakfast, lunch, dinner, snacks, sides, sweets (more family-style meals, less single serve) Grocery guide 6 weeks of planned meals + correlating grocery lists Printable meal planning sheets

MaKayla Thomas

THANK YOU! I hope you enjoy these recipes as much as my family does! Feel free to send me pictures, share to your social media, or come up with your own creations...make sure to tag me so I can see all the amazing things you come up with! And most importantly, thank you so much for your support!

Contact me: [email protected] Instagram/Tiktok: @makayla_thomas_fit

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