Modern, protein-forward recipes built for real life.

Ingredients

• 100g frozen mixed berries
• 8 oz unsweetened almond milk + 8 oz cold water
• 10g raw kale
• 32g (1 scoop) vanilla flavor protein powder
• 6g chia seeds

Ingredients

• 60g frozen banana + 1 cup ice
• 8 oz unsweetened vanilla almond milk + 8 oz cold water
• 15g Silk non-dairy caramel almond creamer
• 24g (1 scoop) Garden of Life coffee protein
• 6g ground flax seed

Ingredients

• 120 ml cold coffee
• 120 ml fat free milk or milk alternative
• 1 scoop vanilla or chocolate whey protein powder
• Ice cubes

Steps

1. Combine and stir the coffee, milk, and protein powder, then pour over ice.

Ingredients

• 100g frozen pineapple
• 50g banana
• 240 ml unsweetened coconut milk
• 1 scoop vanilla whey protein
• 50g raw spinach
• Ice cubes

Ingredients

• 1 scoop vanilla whey protein powder + 4 oz cold water
• 240 ml Dole 100% pineapple-orange juice
• 55g strawberries
• Ice

Ingredients

• 1 cup egg whites (125g)
• 1 whole egg
• 1/2 cup diced bell peppers and spinach
• 1/4 cup reduced-fat shredded cheese
• 1 tsp olive oil

Ingredients

• 1 cup (170g) nonfat Greek yogurt
• 1/2 scoop vanilla protein powder
• 1/4 cup berries
• 1 tbsp almond butter or crushed almonds

Ingredients

• 1 scoop whey or plant protein
• 1 small banana or 1/2 cup frozen berries
• 1 tbsp peanut butter or PB powder
• 1 cup unsweetened almond milk
• Ice

Ingredients

• 1/2 cup oats
• 1/2 scoop vanilla protein powder
• 3/4 cup unsweetened almond milk
• 1/4 cup nonfat Greek yogurt
• 1 tsp chia seeds

Ingredients

• 1 high-protein tortilla (e.g., Mission Carb Balance)
• 2 eggs
• 2 slices turkey bacon
• 1 tbsp light cheese

Ingredients

• 1 scoop protein powder
• 1 whole egg + 2 egg whites
• 1/4 cup oats
• 1/4 tsp baking powder
• 2 tbsp Greek yogurt

Ingredients

• 3/4 cup plain Greek yogurt
• 1 tbsp almond or peanut butter
• 1 tbsp maple syrup or honey
• 1 tbsp oat flour (or blended oats)
• Mini dark chocolate chips

Steps

1. Mix all ingredients until smooth.
2. Fold in chocolate chips.
3. Chill 10 minutes for thicker texture.

Ingredients

• 1 cup cottage cheese
• 1-2 tbsp cocoa powder
• 1 tbsp maple syrup or honey
• Splash of vanilla

Steps

1. Blend all ingredients until silky smooth.
2. Chill or enjoy immediately.

Ingredients

• 2 ripe bananas
• 1/2 cup natural peanut butter
• 2 eggs
• 1/2 cup oats
• Cinnamon + pinch of salt

Steps

1. Mash bananas and mix all ingredients.
2. Pour into lined pan.
3. Bake at 350 F for 20-25 min.

Ingredients

• 3/4 cup part-skim ricotta
• 1-2 tsp honey
• Fresh berries
• Optional: cinnamon or lemon zest

Steps

1. Whip ricotta until fluffy.
2. Drizzle honey and top with berries.

Ingredients

• Medjool dates (pitted)
• Natural peanut butter
• Optional: melted dark chocolate

Steps

1. Stuff dates with peanut butter.
2. Drizzle chocolate if desired.

Ingredients

• 1 package Kodiak muffin mix
• 1 cup plain Greek yogurt
• 3/4 cup Oikos or Fairlife protein shake (vanilla or chocolate)
• 2 large eggs
• Cooking spray

Steps

1. Preheat oven to 350 F.
2. Line or lightly spray muffin tin.
3. Mix ingredients until combined (do not over mix).
4. Fill muffin cups 3/4 full.
5. Bake 18-22 minutes.
6. Cool 10 minutes before removing.

Ingredients

• 3/4 cup plain nonfat Greek yogurt (110 cal, 20g protein, 6g carb, 0g fat)
• 1 scoop vanilla whey protein (120 cal, 24g protein, 2g carb, 1g fat)
• 1/2 cup berries (40 cal, 0g protein, 10g carb, 0g fat)
• 2 tbsp high-protein granola (60 cal, 3g protein, 8g carb, 1.5g fat)

Ingredients

• 1 cup Greek yogurt (140 cal, 24g protein, 9g carb, 0g fat)
• 2 tbsp cocoa powder (40 cal, 2g protein, 6g carb, 1g fat)
• 1 tbsp honey (60 cal, 0g protein, 17g carb, 0g fat)
• Optional: 1 scoop chocolate protein powder (120 cal, 24g protein, 2g carb, 1g fat)

Ingredients

• 1 cup Greek yogurt (140 cal, 24g protein, 9g carb, 0g fat)
• 1/2 cup mixed berries (40 cal, 0g protein, 10g carb, 0g fat)
• 1 tbsp peanut butter drizzle (90 cal, 3g protein, 3g carb, 8g fat)
• 1 tsp honey (20 cal, 0g protein, 5g carb, 0g fat)

Ingredients

• 1 cup Greek yogurt (140 cal, 24g protein, 9g carb, 0g fat)
• 1 scoop vanilla protein powder (120 cal, 24g protein, 2g carb, 1g fat)
• 1 tbsp peanut butter (90 cal, 3g protein, 3g carb, 8g fat)
• 1 tbsp mini chocolate chips (70 cal, 1g protein, 9g carb, 3.5g fat)

Ingredients

• 1 cup Greek yogurt (140 cal, 24g protein, 9g carb, 0g fat)
• 2 graham crackers (120 cal, 2g protein, 24g carb, 3g fat)
• 2 tbsp light cream cheese (50 cal, 2g protein, 2g carb, 4g fat)
• 1 tbsp sugar-free jam (10 cal, 0g protein, 2g carb, 0g fat)

Ingredients

• 1/2 banana (50 cal, 0g protein, 13g carb, 0g fat)
• 1/4 cup Greek yogurt (35 cal, 6g protein, 2g carb, 0g fat)
• 2 tbsp oats (60 cal, 2g protein, 10g carb, 1g fat)
• 1 tbsp peanut butter (90 cal, 3g protein, 3g carb, 8g fat)
• 1/2 tsp baking powder (negligible)

Ingredients

• 2 lbs boneless, skinless chicken breast
• 1 jar (16 oz) salsa (no sugar added)
• 1 packet low-sodium taco seasoning (or your own spices)

Steps

1. Add chicken, salsa, and seasoning to crockpot.
2. Cook on low 6-7 hrs or high 3-4 hrs.
3. Shred with forks.

Ingredients

• 2 lbs lean ground turkey (93/7 or leaner)
• 2 cans diced tomatoes
• 1 can black beans (drained and rinsed)
• 1 can kidney beans (drained and rinsed)
• 1 bell pepper, chopped
• 1 onion, chopped
• Chili powder, cumin, garlic, salt, pepper

Steps

1. Brown turkey, then add all ingredients to crockpot.
2. Cook on low 6 hrs or high 3 hrs.

Ingredients

• 2 lbs chicken breast
• 1/4 cup low-sodium soy sauce
• 2 tbsp honey
• 2 cloves garlic, minced
• 1 tbsp rice vinegar

Steps

1. Mix sauce ingredients and pour over chicken.
2. Cook on low 5-6 hrs.
3. Shred and serve with rice or veggies.

Ingredients

• 2 lbs lean beef stew meat (round or sirloin)
• 2 medium sweet potatoes, cubed
• 3 carrots, sliced
• 1 onion, diced
• 3 cups low-sodium beef broth
• Garlic, thyme, rosemary, bay leaf

Steps

1. Add everything to crockpot.
2. Cook on low 8 hrs or high 4-5 hrs until beef is tender.

Ingredients

• 3 cups liquid egg whites
• 1 cup low-fat cottage cheese
• 1 bell pepper, diced
• 1 cup spinach
• 1/2 cup reduced-fat shredded cheese

Steps

1. Spray crockpot with cooking spray.
2. Mix all ingredients and cook on low 2-3 hrs until set.
3. Slice into 6-8 portions.

Ingredients

• 1 pound pasta, any kind
• 1 tbsp olive oil
• 1 large carrot, peeled and chopped small
• 2 cups baby spinach, chopped
• Lactaid (lactose-free) 1/2 cup cottage cheese
• 2 cups jarred marinara or pasta sauce

Steps

1. Bring a large pot of water to a boil. Salt the water then cook pasta according to package instructions, reserving about a cup of pasta water before draining.
2. Heat oil in a skillet over medium heat. Add carrot and cook for 2 minutes to soften. Stir in spinach and cook until wilted. If carrots are still hard, add a splash of water and cook until all the water has evaporated and carrots are soft.
3. Add the cooked vegetables, cottage cheese, and marinara sauce to a blender.
4. Place the cooked pasta into the skillet or back into the pot. Pour some of the sauce over the cooked pasta and stir to coat. Add a splash or two of pasta water as needed to help coat the pasta and make the sauce creamy.

Ingredients

• 1 lb chicken breast, boneless, skinless
• 12 yellow corn tortillas (Mission 25 calories)
• Taco seasoning

Steps

1. Preheat the air fryer.
2. Bring a pot of water to a boil and add the raw chicken breast. Boil for 15-20 minutes until no longer pink. Once cooked through, shred with a fork and add to a mixing bowl.
3. Top the chicken with taco seasoning and 1/4 cup of water. Mix together well so all of the chicken is covered in seasoning.
4. Wet a paper towel and wrap the corn tortillas. Microwave for 20 seconds to soften.
5. Spray the air fryer with cooking spray. Fill each taco with chicken, fold in half, and add to the air fryer pan. Spray the tops of the tortillas with cooking spray. Repeat in batches if needed.
6. Cook the tacos in the air fryer at 400 F for 4 minutes.

Ingredients

• 1 cup diced yellow onion
• 1 cup diced red bell pepper
• 1 cup chopped carrot
• 1 cup chopped celery
• 1 (15 oz) can no-sugar added tomato sauce
• 1 (15 oz) can diced fire-roasted tomatoes
• 1 (15 oz) can black beans, drained and rinsed
• 1 (15 oz) can kidney beans, drained and rinsed
• 1 (15 oz) can pinto beans, drained and rinsed
• 2 tsp kosher salt, divided
• 1 tsp granulated garlic powder
• 1 tsp ground cumin
• 1 tsp mild chili powder
• 1 tsp smoked paprika
• 1 tbsp fresh lime juice

Steps

1. In a 6-quart slow cooker, add the onion, bell pepper, carrot, celery, tomato sauce, diced tomatoes, black beans, kidney beans, pinto beans, 1 1/2 tsp salt, garlic powder, cumin, chili powder, and smoked paprika, stirring to combine.
2. Cover and cook on high for 4-5 hours or low for 6-7 hours or until the vegetables are tender.
3. Uncover, stir in the lime juice and hot sauce (if using). Taste and add the remaining salt if desired. Serve as is or with any toppings you like.

Steps

1. Follow instructions on package.
2. Eggs and turkey bacon are a great addition to this meal.

Ingredients

• 1 to 1.5 pounds pizza dough (any kind)
• 8 oz non-dairy shredded mozzarella cheese
• 16 slices pepperoni (optional)
• 1/2 cup baby spinach, chopped
• 2 tbsp olive oil
• 1/4 tsp garlic powder
• 1/4 tsp dried Italian seasoning (optional)
• 1 cup pizza or marinara sauce, for dipping

Steps

1. Preheat oven to 375 F. Fit a sheet of parchment paper into the bottom and up the sides of a 9 or 10-inch round or square baking dish. If you do not want to use parchment, grease the pan with oil instead.
2. Roll pizza dough into a log shape and divide into 16 equal pieces.
3. Roll each piece of dough into a small ball then flatten into a round disk. Place shredded cheese and any other fillings into the center. Bring the outside of the dough up and around the filling, pinching to seal. Place stuffed dough, sealed side down, into the prepared pan.
4. Mix olive oil, garlic powder, and Italian seasoning together. Brush or spoon over the tops of each dough ball.
5. Bake until golden brown and dough is cooked through, 20-25 minutes. Serve warm with pizza or marinara sauce for dipping.

Ingredients

• 1 (16 oz) jar or can red enchilada sauce
• 1 (14 oz) can crushed tomatoes (or a second can of enchilada sauce)
• 1 tsp salt, divided
• 1 1/2 tsp garlic powder, divided
• 2 (15 oz) cans black beans, drained and rinsed (about 3 cups)
• 1 cup canned sweet potato or pumpkin puree
• 2 cups frozen chopped spinach, defrosted and squeezed dry
• 1/2 cup jarred mild salsa
• 16 corn tortillas, cut in half
• 3 cups shredded non-dairy Mexican blend cheese (optional)

Steps

1. Preheat oven to 375 F. Grease a 9-by-13-inch baking dish with oil or non-stick spray.
2. In a large liquid measuring cup or bowl, mix enchilada sauce, crushed tomato, 1/2 tsp salt, and 1/2 tsp garlic powder.
3. Add beans to a second bowl and roughly mash about half of the beans with a fork or potato masher. Stir in canned sweet potato puree, spinach, salsa, 1/2 tsp salt, and 1 tsp garlic powder.
4. Spread 1 1/2 cups of the sauce mixture in the bottom of the baking dish. Top with a layer of 8 tortilla halves, then spread half of the bean mixture over the tortillas and sprinkle with 1/3 of the cheese.
5. Repeat with another layer of tortillas, 1 cup sauce, the remaining beans, and a third of the cheese. Top with a final layer of tortillas, then the rest of the sauce and remaining cheese.
6. Cover with greased or non-stick foil (so the cheese does not stick) and bake for 20 minutes. Remove foil, then bake for an additional 10 minutes so the cheese is melted. Allow to cool for 10-20 minutes before serving.

Ingredients

• 1/2 cup liquid egg whites
• 1/4 cup old fashioned oats
• 2 tbsp vanilla whey protein powder
• 2 tbsp whole-wheat pancake mix
• 1/2 banana, diced
• Dash of cinnamon

Steps

1. Combine all ingredients and mix.
2. Spray pan or skillet with cooking spray.
3. Flip when you see bubbles.
4. Serve with 1 tbsp sugar-free syrup or 1 tbsp sugar-free apple sauce.

Ingredients

• 1 cup low-fat chocolate milk
• 1/2 to 1 banana

Ingredients

• 1 pear
• 1/4 cup trail mix

Ingredients

• 2 hard boiled eggs
• 1 orange

Ingredients

• 1/2 whole wheat bagel
• 1 tbsp hummus or nut butter

Ingredients

• 16 oz low fat chocolate milk (Fairlife is a good brand)

Ingredients

• 1 protein bar, 1 piece of fruit

Ingredients

• 100g low fat Greek yogurt
• 1/2 cup low fat granola

Ingredients

• 1/2 peanut butter and jelly sandwich on whole wheat bread

Ingredients

• 1 cup of dry high fiber cereal
• 1 cup of milk

Ingredients

• 1/2 cup hummus
• 12 crackers
• 10 baby carrots
• 1 cheese stick
• 1 hard boiled egg

Ingredients

• 2 tbsp peanut butter
• 8 oz milk
• 1 banana

Ingredients

• 2 rice cakes
• 1 tbsp nut butter

Ingredients

• 1 whole wheat pita bread
• 4 oz turkey deli meat
• 1 slice of cheese
• 1/2 cup hummus
• Handful of spinach

Ingredients

• 1 1/2 cup old-fashioned rolled oats
• 2 tbsp chia seeds
• 2 scoops protein powder (1 scoop about 40g)
• 2 cups almond milk or milk alternative
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• 1 tsp cinnamon

Steps

1. In a large mixing bowl, add old-fashioned rolled oats, chia seeds, protein powder, and cinnamon. Stir to distribute evenly.
2. Stir in almond milk, maple syrup, and vanilla extract. Seal the bowl with a lid and refrigerate overnight. Stir the mixture 1 hour after you pop it in the fridge to prevent the chia seeds from sinking to the bottom.
3. The next day, serve in small jars with peanut butter, dairy-free yogurt, fresh berries, and nuts.

Ingredients

• 1 cup rolled oats
• 1/3 cup plant-based vanilla protein powder
• 1/4 cup chia seeds
• 2 tbsp agave syrup (or maple syrup)
• 1 1/2 cups almond milk
• 1/4 tsp salt (optional)

Steps

1. Divide and place the ingredients into two mason jars.
2. Mix the ingredients together in each mason jar.
3. Cover with an airtight lid and store in the refrigerator overnight.

Ingredients

• 1/2 cup unsweetened almond milk, plain or vanilla (more if needed)
• 1/4 cup plain or vanilla Greek yogurt
• 1/2 cup old fashioned rolled oats
• 1 scoop vanilla or unflavored protein powder, whey or pea
• 1/2 tbsp chia seeds
• 1/2 tsp vanilla extract
• 1/4 to 1/3 cup apple, small cubes (plus more for topping)
• 1 to 2 tbsp maple syrup or honey
• 1 tsp cinnamon
• Pecans for topping

Steps

1. In a sealable mason jar or small container, add the base ingredients. Stir well and make sure all oats are submerged in the almond milk. Add an extra splash of milk if needed.
2. Place the lid on top of the jar or container to seal.
3. Set in the refrigerator to soak overnight or for at least 6 hours and up to 5 days.
4. When ready to serve, add additional almond milk if you would like and any desired toppings.
5. Enjoy chilled.

Ingredients

• 2 '100-calorie' English muffins
• 60g pizza sauce
• 40g part-skim shredded mozzarella
• Dried oregano (a must for pizza flavor)
• 6 slices turkey pepperoni

Steps

1. Cut English muffins in half so you have 4 pizza bases.
2. Add toppings in order: pizza sauce, cheese, dried oregano, turkey pepperoni.
3. Bake for 5-8 minutes or until lightly golden at 375 F.
4. Experiment with different toppings and cheeses to create your own mini pizzas.

Ingredients

• 112g canned tuna (in water, drained)
• 15g red onion, finely minced
• 30g nonfat plain Greek yogurt
• 15g celery, finely chopped
• Salt and pepper to taste
• 2 slices of white bread (70 cal per slice)
• 1 slice extra sharp cheddar cheese

Steps

1. In a bowl mix tuna, red onion, Greek yogurt, and celery. Season with salt and pepper.
2. Top 1 slice of toasted bread with cheese and microwave for 5-10 seconds until lightly melted.
3. Spread tuna mixture on the other slice of bread and top with the slice with melted cheese.
4. Add other fillings such as lettuce and tomato if you like.

Ingredients

• 60g salad greens
• 5g balsamic vinegar
• 60g strawberries
• 30g blueberries
• 35g goat cheese
• 125g chopped rotisserie chicken (or cooked chicken breast)
• 30g plain nonfat Greek yogurt
• 15g red onion
• 15g balsamic glaze

Steps

1. In a large bowl toss salad greens in balsamic vinegar.
2. Add strawberries, blueberries, and goat cheese and lightly toss again.
3. In a separate bowl add Greek yogurt and red onion to the chicken and mix well.
4. Top salad with chicken mix and finish with a drizzle of balsamic glaze.

Ingredients

• 100g rotisserie chicken, pulled apart while warm
• 35g reduced-fat feta cheese
• 100g cherry tomatoes, cut in half lengthwise
• 150g cucumber, sliced and cut into half-circles
• 50g tzatziki
• Dried dill (liberally)
• Salt and pepper

Steps

1. In a large bowl toss cucumber and tomato with tzatziki.
2. Add cold chicken and feta cheese and mix well.
3. Add a liberal helping of dried dill and mix.
4. Add salt and pepper to taste.

Ingredients

• 2 cans tuna in oil, drained (reserve the oil liquid)
• 90-second pre-cooked rice (about 450g)
• 500g red bell pepper
• 1 can chickpeas, drained (about 250g)
• 40g sliced black olives
• 2 tbsp drained capers
• 1 tbsp caper brine
• 1/2 lemon, juiced

Steps

1. In a large bowl add tuna, cooked rice, and red pepper and mix well.
2. Add chickpeas, black olives, and drained capers and mix again.
3. Add caper brine, lemon juice, and about 1/2 tbsp of oil from the tuna and toss well.

Ingredients

• 85g romaine
• 84g chicken breast (grilled)
• 1/8 cup (30g) corn
• 1/8 cup (30g) black beans
• 25g tomato
• 25g diced onion
• 7g tortilla strips
• 30g creamy cilantro dressing (Bolthouse brand)

Steps

1. Mix together, eat, and enjoy.

Ingredients

• 2 slices low cal bread (Sara Lee Delightful used)
• 1 wedge Laughing Cow cheese
• 1 tbsp sugar-free jam
• 5g light mayo
• 5g dijon mustard
• 56g sliced ham
• 1 egg

Steps

1. Spread the cheese on one slice of bread, then spread the mayo and mustard over it.
2. Spread the jam on the other slice.
3. In a skillet, cook the ham for a minute or so on each side, just until slightly crisp. Put the meat on the bread and assemble the sandwich.
4. In a shallow bowl, beat the egg and put the sandwich in. Coat both sides in egg.
5. Fry the sandwich until golden and crisp.

Ingredients

• 1 pita pocket (Oroweat brand used)
• 56g deli sliced roast beef
• 25g green bell pepper and onions
• 1 slice provolone
• 1/2 tbsp (7g) light butter

Steps

1. In a skillet, saute the peppers and onions until browned (add a splash of broth for flavor and moisture).
2. Add in the sliced meat until browned slightly.
3. For the cheese sauce, melt together the cheese and butter.
4. Pour the cheese sauce over the meat and peppers, and stuff the pita.

Ingredients

• 75g sweet potato, cubed
• 84g lean ground beef
• Taco seasoning
• 1 egg
• 14g 2% Mexican shredded cheese
• 5g each diced bell pepper and onion

Steps

1. Preheat the oven to 375 F, grease a small baking dish or cast iron skillet, and set aside.
2. Brown the sweet potato and peppers/onion in a separate skillet. Place them in the cast iron skillet and bake while you do the next step.
3. Season and brown the meat. Layer on top of the hash browns.
4. Crack the egg in the center and sprinkle cheese. Bake for about 10 minutes or until the egg is your desired level of doneness.

Ingredients

• 85g romaine
• 84g chicken breast (grilled)
• 50g diced apple
• 5g dried cranberries
• 14g toasted pecan halves
• 14g crumbled blue cheese
• 30g sweet balsamic vinaigrette (Bolthouse Farm)

Steps

1. Grill the chicken breast until cooked.
2. Chop up the lettuce and dice the apple.
3. Throw everything into a bowl, add the cranberries, toasted pecans, and crumbled blue cheese.
4. Drizzle over the vinaigrette and top with the chicken before mixing together and enjoy.

Ingredients

• 56g sliced beef roast (best with actual beef roast instead of deli sliced roast beef)
• 1 large green bell pepper (about 150g when deseeded)
• 10g diced onion
• 25g mushrooms
• 2 slices provolone
• 1/2 tbsp (7g) light butter

Steps

1. Preheat oven to 400 F.
2. Slice pepper in half lengthwise, remove ribs and seeds. Bake the peppers while you complete the next steps.
3. In a large skillet, saute the onion and mushrooms (add a splash of broth for flavor and moisture).
4. Slice the beef into thin strips and add to the skillet to brown.
5. Cut 1 slice of the cheese into pieces and line each pepper half, then stuff with the meat and onion-mushroom mix.
6. Bake for about 20 minutes.
7. Melt together the rest of the cheese and butter and pour it over the meat before serving.

Ingredients

• 113g lean ground beef (93/7)
• 1 wedge Laughing Cow cheese

Steps

1. Flatten the meat patty, put the cheese wedge in the center, and form a ball around it. Shape it into a patty once again.
2. Season both sides and cook for about 6 minutes on each side, only flipping once.

Ingredients

• 1 lb pork tenderloin
• 1 tbsp Splenda Brown Sugar blend
• 1 tbsp chili powder
• 1 tbsp garlic cloves
• 1 tbsp mustard
• 1/2 cup BBQ sauce (G Hughes sugar-free used)
• Splash of low sodium broth

Steps

1. In a small bowl, mix together the brown sugar, chili powder, garlic, and mustard. Coat the meat in the paste mixture.
2. Place the meat in the crockpot and add the broth, then cover it with BBQ sauce.
3. Cook on low for 4 hours.
4. Shred the meat with 2 forks.
5. Stir and cook on low for an additional hour or so until all the juices are soaked in.

Ingredients

• 1 lb ground chicken 93/7
• 1/2 cup Italian seasoned breadcrumbs
• 1 large egg, beaten
• 1/2 tsp liquid smoke, hickory flavor
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/2 tsp salt
• Fresh cracked black pepper
• 1/2 tbsp spicy brown mustard
• 1 tbsp milk, any kind dairy or plant
• 1/2 cup Italian seasoned breadcrumbs (outside coating)

Steps

1. In a large mixing bowl add the ground chicken, beaten egg, liquid smoke, garlic powder, onion powder, paprika, salt, black pepper, mustard, and milk. Combine with your hands to evenly mix everything together.
2. Split into 4 balls, about 150g each. Flatten into patties and lightly press a hole in the center using your thumb.
3. Add the remaining breadcrumbs to a shallow bowl and coat each patty in the crumbs on all sides.
4. Place in the air fryer basket and spray the tops with olive oil spray or avocado spray. Cook at 390 F for 5 minutes. Flip, spray the tops, and cook for an additional 4 minutes.
5. Turn into sandwiches and burgers if you like.

Ingredients

• 8 hard boiled eggs, chopped
• 1/2 cup low-fat cottage cheese (110g, more for extra creamy)
• 2-3 tbsp honey mustard
• 3 dill pickles, chopped
• 3 green onions, chopped
• 1/4 tsp paprika (optional)
• Salt and black pepper to taste

Steps

1. Add everything to a mixing bowl and combine.

Ingredients

• Burgers: 3 frozen burger patties (Signature Farms 100% beef 91/9, or turkey)
• Burgers: 1.5 tbsp burger seasoning
• Burgers: 3 slices thin-cut cheddar cheese
• Big Mac sauce: 1/4 cup light mayonnaise (60g)
• Big Mac sauce: 1/4 cup ketchup (60g)
• Big Mac sauce: 1/4 cup dill pickles, finely chopped
• Big Mac sauce: 1 tbsp pickle juice
• Wraps: 3 soft taco flour tortillas (Mission brand)
• Wraps: 1/4 cup white onion, finely chopped
• Wraps: 1/2 cup dill pickle rounds

Steps

1. Evenly season the burgers on both sides.
2. Add the burgers to the air fryer basket. Cook at 380 F for 8 minutes, flipping halfway through. Cook 3 minutes per side for medium rare and 5 minutes per side for well done. Work in batches if needed.
3. Top the burgers with cheese and cook for an additional 1 minute until melted.
4. While the burgers cook, make the Big Mac sauce by mixing mayonnaise, ketchup, chopped dill pickles, and pickle juice.
5. Microwave tortillas for 15-20 seconds so they are soft and slightly warm.
6. Top each wrap with shredded iceberg lettuce, 1 cooked burger cut in half, Big Mac sauce, finely chopped white onion, pickles, and wrap it up.

Ingredients

• 1 lb lean ground beef 96/4
• Taco seasoning
• 8 oz Banza chickpea pasta elbows (weighed uncooked)
• 1 red bell pepper, chopped (113g)
• Cheese sauce: 8 oz low fat cottage cheese
• Cheese sauce: 1/2 cup medium spice salsa
• Cheese sauce: 1/4 cup whole milk (sub 2%)
• Cheese sauce: 1/2 cup mild cheddar cheese (56g)
• Cheese sauce: 1/2 cup reduced fat sharp cheddar cheese (56g)
• Cheese sauce: 1 tbsp all-purpose flour

Steps

1. Bring a large pot of water to a boil and cook the elbow macaroni according to the package directions.
2. While the noodles cook, brown the meat in a large skillet over medium heat, breaking it down into bite-sized pieces.
3. Once browned add the taco seasoning to the meat and reduce to a simmer. Add the chopped bell peppers and let simmer for 5 minutes, stirring often.
4. Blend the cottage cheese until smooth, then add the salsa, milk, and flour and mix well.
5. Add the cottage cheese sauce, mild cheddar, and sharp cheddar cheese to the pan with the meat mixture. Mix together to melt the cheese and combine.
6. Drain the noodles and add the cooked pasta to the large skillet with the meat and cheese mixture. Mix together well. Top with chopped cilantro and enjoy.

Ingredients

• 1.5 lbs boneless skinless chicken breast (or rotisserie or leftover chicken)
• 1/2 cup Buffalo Ranch dressing (120g)
• 1 stalk celery, diced
• 1/4 cup red onion, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh chives, chopped
• Salt and pepper to taste
• Buffalo Ranch dressing: 1/2 cup unsweetened vanilla almond milk (120 ml)
• Buffalo Ranch dressing: 1/2 cup plain unsweetened nonfat Greek yogurt (112g)
• Buffalo Ranch dressing: 1/4 cup Frank's Red Hot sauce
• Buffalo Ranch dressing: 2 tbsp lemon juice
• Buffalo Ranch dressing: 1 tbsp Dijon mustard
• Buffalo Ranch dressing: 1/2 packet Hidden Valley Ranch seasoning

Steps

1. Whisk together almond milk, dairy-free yogurt, lemon juice, Dijon mustard, minced garlic, and ranch seasoning until smooth and creamy. Leave as ranch dressing or add hot sauce to make buffalo ranch.
2. Taste the dressing and adjust seasonings as needed. Transfer to a jar or airtight container and refrigerate for at least 30 minutes to allow flavors to blend.
3. Add the raw chicken to a pot and cover with enough water to cover the top of the chicken. Bring to a boil over high heat, then lower heat to medium and boil for 20 minutes or until cooked through and no longer pink. Remove and shred with 2 forks.
4. In a medium bowl, combine the shredded chicken, buffalo ranch dressing, celery, red onion, parsley, chives, salt, and pepper. Mix everything well.

Ingredients

• 2 slices Nature Harvest multigrain bread
• 3 oz ultra thin oven roasted turkey breast deli meat
• 1 slice provolone or Swiss cheese
• Mustard to taste
• Lettuce, tomatoes, and pickles if you want
• 1 bag Quest protein chips

Steps

1. Make a sandwich and enjoy.

Ingredients

• 8 oz chickpea rotini pasta (Banza)
• 1/2 red bell pepper, chopped (110g)
• 1/2 English cucumber, chopped (135g)
• 1.5 cups broccoli florets, finely chopped (125g)
• 1 cup cherry tomatoes, chopped (145g)
• 1/4 cup red onion, chopped
• 1/4 cup fresh basil, chopped
• 1.5 oz fat free feta cheese, crumbled
• 2.25 oz can of sliced black olives, drained
• Salt and pepper to taste
• Dressing: 1/4 cup extra virgin olive oil (50g)
• Dressing: 4 tbsp red wine vinegar (50g)
• Dressing: 1 tbsp Dijon mustard
• Dressing: 1 garlic clove, minced
• Dressing: Salt and pepper to taste

Steps

1. Cook the noodles according to the package instructions. For chickpea pasta, use the lower end of the time range to avoid mushy noodles.
2. Combine the olive oil, red wine vinegar, Dijon, garlic, salt, and pepper in a container and whisk together. Set aside.
3. Once the noodles are cooked and drained, rinse with cold water and add to a large mixing bowl. Add the chopped vegetables, herbs, cheese, and dressing. Mix to combine.
4. Store in the refrigerator for at least 30 minutes before serving to let the flavors develop.

Ingredients

• 1 lb ground chicken 96/4
• 1 green bell pepper, chopped (110g)
• 1/2 yellow onion, chopped (130g)
• 2 cloves garlic, minced
• Salt and pepper for chicken
• 5 brioche buns (150 calories each)
• 1 can sloppy joe mix

Steps

1. Heat a pan over medium heat, spray with cooking spray and add the ground chicken. Break into small pieces and cook until no longer pink. Season generously with salt and pepper.
2. Once the chicken is cooked through add the bell pepper, onion, and garlic. Mix together and cook for 3-5 minutes until the bell peppers begin to soften.
3. Add the sauce to the chicken mixture. Mix together well and simmer uncovered for 10-15 minutes until the sauce has thickened.

Ingredients

• Rice: brown, white basmati, quinoa, or cauliflower rice
• Chicken: boneless skinless chicken breasts or thighs (use chickpeas to make it vegan)
• Vegetables: broccoli
• Peanut sauce: store-bought, drizzle over chicken and vegetables

Ingredients

• Quinoa as a base
• Chickpeas: canned cooked chickpeas
• Veggies: carrots, Brussels sprouts, and red onion
• Tahini sauce: store-bought

Ingredients

• Ground turkey (swap for ground beef or chopped chicken thighs)
• Broccoli
• Rice: brown, white, or quinoa
• Korean BBQ sauce: store-bought, opt for low sodium
• Red pepper flakes for a touch of heat

Ingredients

• Broccoli (swap for your favorite vegetable)
• Chicken: boneless skinless chicken breast tossed in garlic powder, onion powder, salt, and pepper
• Cauliflower rice: use pre-riced cauliflower to save time
• Cheese: low fat mozzarella