Balanced Bites

balanced
bites
realistic recipes
for real people, who love food
(but have goals to reach)
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

balanced recipes you can enjoy on your journey to
your best self, whatever that means to you. 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 2
important
INFO:
if you would like to

get your cookbook
printed/bound I
highly recommend
this company!
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,
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
in the amounts 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. All digital product sales are final. Refunds/refunds are not available.
You have full rights to print your own copy after purchase. All content created by MaKayla Kim Thomas.
How to save file to your phone's files!

3
TABLE OF
contents
RESOURCES
intro
important info
meal prep cheat sheet
bonus resources, meal prep journal +
printing info (LINKS!)
favorite products (LINKS!)
sample meal plan + grocery list
BREAKFAST
hashbrown casserole bowls
breakfast casserole bowls
biscuit + gravy bowls
apple pie french toast bowl
breakfast burger bowl
oatmeal bites
fitish french toast sticks
sausage waffle
breakfast taquitos
breakfast burritos
breakfast pizza
stuffed canoli roll-ups
strawberries + cream roll-ups
protein pancake sticks
mini quiche cups
everything bagel sammie
chaffle sammie
mini muffin bites
air fryer egg bagel
monte cristo
fruit pizza 4
TABLE OF
contents
THE BASICS
chicken
parmesan crusted chicken
steak
shrimp
THE PREPS (meal prep)

BREAKFAST
creamy marinara chicken bowls
lemon shrimp alfredo bowls
rasta pasta bowls
million dollar spaghetti bowls
5 cheese chicken penne bowls
philly cheesesteak pasta bowls
bloomin onion bowls
chili cheese dog bowls
loaded animal fries
alice springs chicken bowls
wicked chicken bowls
alfredo roll-ups
chick-fil-a mac + chicken bowls
white chicken enchilada bowls
southwestern cheesy potato bowl
walking taco bowl
chipotle bowl
mongolian beef + broccoli bowls
yum yum noodle bowl
lettuce wrap bowls
egg roll bowls
pineapple chicken teriyaki bowls 5
TABLE OF
contents
THE BOWLS (single serve bowls)
crunchy taco pasta salad bowl

bacon cheeseburger bowl
caesar pasta salad
fiesta chicken salad
crunchy hawaiian chicken power bowl
italian grinder pasta salad
fish taco bowl
bang bang shrimp bowl
alfredo pasta salad
marry me chicken pasta bowl
mexican tuna salad
avocado chicken salad
spring roll salad
pesto pasta salad
crunchy cobb salad
oriental chicken salad
apple pecan salad
MEAL TIME (lunch/dinner options)
jalapeno popper chicken salad

jalapeno popper dip (served hot)
italian grinder wrap
italian roll ups
chicken salad roll ups
pizza pocket
buff chicken pocket
spinach dip flatbread
6
TABLE OF
contents
MEAL TIME (continued)
loaded nachos
southwestern egg rolls
creamy chicken taquitos
buff chicken taquitos
hot pocket roll ups
taco tostadas
garlic parm chicken bites
chicken parm casserole
skillet lasagna
crockpot marry me chicken
crockpot white chicken enchilada soup
crockpot doritos locos tacos casserole
creamy crockpot meatball ravioli
crockpot creamy chicken casserole
enchilada roll ups
white chicken enchiladas
crockpot birria tacos
low carb manicotti
italian sausage sammies
smash burger buns
meatball subs
kielbasa subs
mini french bread pizzas
lazy sesame chicken
lazy honey chicken
7
TABLE OF
contents SIDES + SNACKS
crispy parmesan zucchini fries
home fries
easy mexican rice
crispy parmesan green beans
loaded smashed potatoes
italian side salad
italian cucumber salad
parmesan broccoli
street corn dip
cream cheese pepperoni bites
feta bites
other snack favorites/ideas
SWEET TREATS
oreo cheesecake parfait
1 min cinnamon streusel cake
1 min caramel apple cake
1 min apple pie
1 min peach cobbler
caramel apple dip
apple nachos
strawberry cheesecake
lemonade pie
oreo pie
single serve cookie cup
single serve PB cookie
banana pudding fluff
tropical fluff
apple pie protein bites 8
MEAL PREP
cheat.sheet
you can use this guide to help you build meals, fill your macros, or get ideas
CARBS PROTEIN VEGGIES

Pasta Lean ground beef/turkey Store bought Pico (my FAV)
Veggie Pasta Ground Chicken Single serve Guac cups
Rice (instant, minute, brown, premade) Chicken tenderloins (or breast) Frozen Veggies/Steamer packs
Riced Cauliflower Tyson ready to eat chicken Salad mixes
Mashed Cauliflower Canned Chicken Stir fry veggies
Quinoa Rotisserie Chicken Bell peppers, banana peppers
Potatoes (red, brown, sweet, instant) Frozen Chicken Strips/Nuggets Cucumbers or pickles
Wraps Frozen meatballs Green beans (fresh or frozen)
Bread (I like Sara Lee 45 cal) Pork Tenderloin or chops Broccoli (fresh or frozen)
Pita Bread (I like Joseph brand) Steak Carrots
Tortillas (I like Mission Carb Balance) Shrimp Onion
Bagel thins or 100 cal english muffins Salmon Potatoes (red, brown, sweet)
Corn Tortillas or tostadas Crab Meat Zucchini/Squash
Tortilla Chips Tuna or canned Salmon Tomatoes (regular + sundried)
Rice Cakes Deli meat (turkey/ham/pepperoni) Beans (black, pinto, refried)
Beans (black beans, pinto, refried) Turkey bacon/sausage Mushrooms
Corn Spam Avocados
Popcorn Tofu/Soy Spinach/lettuce
Squash Eggs or Eggbeaters
Hardboiled Eggs
SAUCES/FATS Protein Powder/Shakes/Bars

Jerky, meat sticks SUBSTITUTES
Light or Reduced Fat Mayo Primal Kitchen brand (for sauces)
Avocado Oil (I like Chosen brand)
Light Italian Dressing (I like Olive Garden brand) EXTRAS Daiya brand cheese
Great Value also has a plant
Kikkoman Teriyaki Sauce (Walmart)
Light Yum Yum Sauce (Walmart) based shredded cheese
Knorr Tomato Bouillon (for Cheddar cheese, feta, and
Honey Mustard
Mexican rice) parmesan cheese are naturally
Ranch (I like Litehouse)
Bolthouse Cilantro Avocado Ranch Maggi granulated chicken lactose free
Bitten salad dressings (good fruity flavors) bouillon Coco whip dairy free cool whip
BBQ sauce (I use reg. but heard G Hughes is good) Better than bouillon paste (in So Delicious dairy free yogurt (Silk
Frank's Hot Sauce or buffalo sauce a jar) also has a dairy free yogurt)
Ketchup, mustard Slap ya mama seasoning Nut Pods coffee creamer
Salsa (I like Fresh Cravings brand from Walmart) Lily's chocolate chips Sam's Choice Gluten Free Bread
White Queso (I like Pancho's or marketside) Fairlife protein shakes
Tzatziki sauce (I like marketside) Siete brand gluten free chips,
Coconut Secrets Coconut tortillas
Pesto, Alfredo, Marinara sauces (I like Classico) Aminos (good soy sauce
Marketside spinach and artichoke dip (in Guerrero Gluten Free Yellow
moderation)
replacement if you want Tostadas
Laughing Cow Cheese Wedges lower sodium) Mission Gluten Free Tortillas
Babybel Cheese Wedges Honey (I like Mike's Hot BFree Brand pitas
Enchilada sauce (red or green, I get the kind in a Honey for cooking too) Bob's Red Mill Egg Alternative
can) Protein powder (I just use Swerve sugar replacement (tastes
Plain Greek Yogurt (I use for sauces or in place of optimum nutrition) less artificial than Splenda to me)
sour cream)
Squeezable minced garlic (just makes life easier)
*this is just a quick guide I include in all my cookbooks to give you examples
Guacamole/avocados
Nut butters of things I like and use regularly, it definitely doesn't include everything so
Nuts (cashews, peanuts, pistachios, almonds) feel free to add your own preferences to your list! I shop at Walmart* 9
bonus
RESOURCES
swaps + grocery guide
FREE meal planner journal
fast food favorites
favorite sauces
FREE mindful eating guide
CLICK LINKS!
favorite printing options
Printme1
Watson Family (code MAKAYLA will save you $) if

file is too large please follow instructions on their
site, they have a way to bypass this! INSTRUCTIONS
Can also print + store pages in a binder! (please

make sure page size is properly scaled in print
settings so entire page prints)
10
favorite
PRODUCTS
Kitchen/Cooking Favorites
Air Fryer
Air fryer liners
Microwave Pasta Cooker
Meal Prep Containers
Lunch Prep Containers
Sauce Cups CLICK LINKS!
Sauce Syringe
Oil Spray Bottle
Veggie Chopper
Cookware
Cookbook Stand
Other Helpful Products
Other Kitchen Must Haves

Other Favorites
Protein Powder
Protein Powder (unflavored)
Macro Calculator
How to save file to your phone's files!
11
WEEK 1
Breakfast lunch Dinner
Smash Burger
Breakfast Meal prep bowl of Buns + Sides of
Monday Casserole choice (I like to
make 3 at a time)
choice (I like fries
Bowl and a green
veggie)
Garlic Parm
Chicken Bites +
Tuesday Breakfast
Casserole
Meal prep sides of choice (I
bowl like a green veggie
Bowl + mashed
potatoes)
Buff Chicken
Fruit Pizza Pocket (or any
(or Bagel Taco Tostadas OR
Wednesday Egg)
wrap) sides of
choice, fruit/veg, Loaded Nachos
chips, etc.
Breakfast Make a big taco

casserole salad using leftover Meal prep
bowl (served
Thursday on toast like a
taco meat/toppings
from night before
bowl
sandwich)
Protein bar or pinwheels or Spinach Dip

shake, bagel thin wrap of choice,
Friday with peanut fruit/veggie, chip
Flatbread + sides
of choice
butter/fruit of or crackers
choice
Snacks: peanut butter/banana on bagel thin | deli meat + cheese roll ups| carrot
sticks/pretzels + 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 FREE meal planner journal (click) 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! 12
GROCERY
(modify amounts to accommodate your family's needs)
list
week 1
-low carb bagel thins -fresh veggies of choice (for wraps,
-low carb pita bread (I like Joseph’s) breakfast bowls, sides, salads, etc.) I like
-tostadas or low carb tortillas long cut frozen green beans or fresh
-chicken tenderloin broccoli for air frying
-canned chicken/rotisserie (optional) -taco toppings of choice
-lean ground beef -fruit of choice (for breakfast + snacking)
-frozen turkey sausage patties -salad mix/spinach (for salads/wraps)
-frozen hashbrowns -hummus and/or plain greek yogurt (for
-laughing cow cheese snacks)
-shredded cheese of choice -Franks hot sauce
-spinach dip -Garlic Parmesan Sauce (for chicken bites)
sides of choice for lunches and dinners -can of cream of chicken soup
(fruits/veggies/chips, fries, etc) -1 au jus seasoning packet
-meal prep bowl of choice ingredients -taco 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 -butter/avocado oil -protein powder/bars/shakes

product -flour/sugar -oats + chopped nuts
recommendations -seasonings -instant rice/pasta
in grocery guide, I - soy sauce -peanut butter
shop at Walmart. -milk -honey
-eggs/liquid egg whites -salad dressing/condiments
13
BREAKFAST
Quick + easy breakfast ideas to get your day started!

Don't forget, you're amazing and you can do this.
14
hashbrown
casserole bowls
ingredients:
1 cup frozen hashbrowns
1 laughing cow cheese (I use light)
1/4 cup plain greek yogurt
1/4 cup cream of chicken soup
1/4 tsp salt/pepper (more if needed)
1 turkey sausage patty (crumbled)
1 TBS shredded cheese
(per bowl, I like to prep 2-3 at a time to

have a quick grab + go option!)
feel free to add veggies or other protein directions:

options to these!
1. In a small baking dish (or glass meal prep
container), mix together all the ingredients
listed (EXCEPT the shredded cheese, it goes
on top).
*adjust amounts to fit YOUR needs*
2. Add cheese on top + bake on 375 for 25
minutes
TIP: you can cook ground breakfast sausage or

Yield/servings: 1 you can microwave a turkey sausage patty (or
links) and crumble...I use my ground beef
macros (approx)
per 1 serving: masher/spatula to finely crumble mine!
Calories: 280
Fat: 8
Protein: 23
Carbs: 28
15
breakfast
casserole bowls
ingredients:
6 eggs (2 eggs per container)
3/4 cup egg beaters (1/4 cup

per container)
3 TBS milk (1 per container)
shredded cheese of choice

(approx 1 TBS per container)
TOPPINGS OF CHOICE:
ground breakfast turkey
sausage (or bacon bits)
other add ins of choice:
directions:
veggies like tomato, spinach,
peppers, onions, hashbrowns. I 1. Add 2 eggs to each glass meal prep container
like to add salsa, pico, or hot 2. Pour egg beaters (or whisked egg) directly
sauce on top of mine after over, add splash of milk then season with
baking. salt/pepper
3. Whisk well
4. Sprinkle toppings of choice turkey sausage and
shredded cheese on top and bake on 375 for
20-ish minutes or until middle is set (not jiggly
anymore)
Yield/servings: 3 5. Add toppings of choice (I like pico/salsa on
mine)
macros (approx)
per 1 serving:
These are also perfect to use for fillings throughout
Calories: 207
Fat: 12
the week for breakfast sandwiches or burritos!
Protein: 23
Carbs: 1
16
biscuit + gravy bowls
ingredients:
ingredients are per 1 bowl,
adjust to fit your needs.
2 slices low carb bread of choice

(I like Sara Lee 45 cal)
2 turkey sausage links

(microwave according to
package directions)
1/4 cup egg whites

1/4 cup milk
2 TBS gravy mix
directions:
1 Tablespoon shredded cheese
1. Spray glass meal prep containers (or glass
baking dish) with nonstick spray, cut bread
into bite sized squares and spread into bottom
of glass dish
2. Microwave turkey sausage according to

package directions, cut into small chunks and
spread over bread
Yield/servings: 1 3. In a small bowl mix together egg whites,

milk, gravy mix, stir well then pour over
macros (approx)
per 1 bowl : bread/sausage mixture
Calories: 300
Fat: 8 4. Sprinkle shredded cheese over then bake
Protein: 25 on 375F for 20-25 minutes
Carbs: 28
17
apple pie
french toast bowl
ingredients:
2 slices low calorie bread (I
like sara lee 45 cal)
1/4 cup liquid egg whites or
egg beaters
1/4 cup premade protein
shake (I like Fairlife) OR any
milk will do
1/2 tsp cinnamon
apple of choice (to taste, I use
about 1/2)
optional crumble topping: directions:

1/2 TBS butter (melted)
1 TBS brown sugar (or sugar 1.Cube your bread into bite sized chunks, place in a
free substitute)
1 TBS flour small glass meal prep container or any small
casserole dish will do (spray with nonstick spray)
(melt butter then mix ingredients
together with a fork)
2. Peel/dice your apple into SMALL chunks and
sprinkle over bread, gently tossing if you wish.
3. In a small bowl, mix together your protein shake

or milk, and liquid egg whites, and cinnamon, mix
well and pour over bread cubes and apples, let
Yield/servings: 1 these sit for 5 or so minutes to soak up the liquid
macros (approx)
per 1 serving: 3. Sprinkle with crumble (optional) and bake for 20-
Calories: 279 25 minutes on 400F
Fat: 7
Protein: 19 4. Top with toppings of choice (I like a small drizzle
Carbs: 28 of *sugar free if preferred* caramel syrup)
18
breakfast burger bowl
ingredients:
(per bowl, I like to prep 2-3 at a time
to have a quick grab + go option!)
1 cup frozen hashbrowns (shredded

or cubed)
1 turkey or chicken sausage patty

(crumbled)
1 TBS burger sauce (see below)
1 egg (I like mine over medium)

directions:
1. Cook hashbrowns in air fryer (or oven) until crisp, I
Optional burger sauce: usually do 400F for 10 min, shake, then 5-10 more
-1/2 TBS light mayo minutes.
-1/2 TBS ketchup
-1/2 tsp mustard 2. While hashbrowns are cooking, microwave sausage
-splash hot sauce or sriracha patty, then mash/crumble until it resembles hamburger
meat.
3. Prepare egg however you like, I like mine slightly

runny so I cook mine in a skillet and flip and cook for 1
Yield/servings: 1 more minute.
macros (approx) Assemble bowl or tupperware in this order:

per 1 bowl:
-1 cup hashbrowns
Calories: 240
-crumbled turkey sausage patties
Fat: 10
Protein: 16
-burger sauce
Carbs: 19 -1 TBS shredded cheese
-egg
19
oatmeal bites
ingredients:
3 packets instant oatmeal (I use
brown sugar cinnamon)
1/4 cup applesauce
1/2 cup any premade protein
shake I like Fairlife protein shakes
OR can use any milk
1 egg
1 mashed banana
1/4 tsp cinnamon
mix ins of choice:

I like to add 1/2 cup chocolate chips
directions:
1. Add all ingredients to a bowl and stir
2. Divide batter into cupcake tins
3. Bake on 350 for 20 minutes
4. Enjoy warm or cold, I store mine in a
tupperware or ziploc bag for an easy grab +
go breakfast option!
Yield/servings: 8
macros (approx)
per 1 serving:
Calories: 132 cal
Fat: 4
Protein: 5
Carbs: 18
20
fitish french toast
sticks (english muffin)
ingredients:
1 english muffin (I like Thomas 100
calorie ones)
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
directions:
1. Split english muffin in half, then cut into
strips
2. Whisk milk, egg beaters, vanilla together in
a bowl
3. Dip each piece of bread in this mixture and
coat each side
4. In a skillet, melt butter (or just spray with
cooking spray) and let it get warm
5. Once warm, add bread and let it toast on
one side until golden brown, then flip.
Yield/servings: 1
6. I like to pair mine with sliced berries, turkey
macros (approx) bacon, and syrup :)
per 1 serving:
Calories: 159
Fat: 1.4
Protein: 16
Carbs: 20
21
Sausage waffle
ingredients:
1 scoop vanilla protein powder
4 TBS dry pancake mix
1/4 cup milk or water
2 turkey sausage patties

(cooked)
directions:
1.Heat turkey sausage patties in microwave, then
set aside.
*adjust amounts to fit YOUR needs* 2.In a small bowl, gently mix together protein
powder, pancake mix, and milk or water...LIGHTLY
stir until just combined, it will still be lumpy, that's
okay (if you over mix this it will be dense).
3. To your waffle maker (or can even just use a

Yield/servings: 2 skillet), spray non stick spray, once hot, add a little
macros (approx) of your batter, then turkey sausage patty, then finish
per 1 serving: with a little more batter. Close waffle maker and let
Calories: 165
it cook until waffle is golden brown.
Fat: 4
Protein: 20
Carbs: 12 4. Repeat with remaining batter and sausage patty.
Serve with syrup (sugar free if you prefer).
22
breakfast
taquitos
ingredients:
1 Mission zero net carb tortilla (or
any kind of small tortilla is fine)
1 TBS cheese
3 TBS liquid egg whites (I use

Egg Beaters)
1 turkey sausage link, cooked (or

turkey bacon)
Optional toppings/fillings:
salsa
pico directions:
hot sauce
veggies 1. Set stove to medium high and let skillet get
*recipe shown for ONE taquito so you can easily
hot, add shredded cheese and slowly pour
adjust to fit your needs, I typically make 3 as a meal* egg beaters (or whisked egg) on top.
2. If skillet is hot enough, it should be easy to
use spatula to scrape any egg that runs and
shape into a circular shape. Add tortilla
directly on top of cheese/egg and press
gently.
3. Let it cook for 30 seconds or so, then flip. Add
cooked turkey sausage/bacon or other fillings
macros (approx) of choice then roll it up.
per 1 taquito:
Calories: 103
Fat: 5.5
Protein: 11
Net Carbs: 1
23
breakfast
burritos
ingredients:
*recipe shown for ONE burrito so you can easily adjust
to fit your needs, I typically make a few for an easy
grab and go option*
1 Mission carb balance tortilla
1 TBS cheese
1-2 eggs (your choice) or

sometimes I'll do 1 egg with a
splash of liquid egg whites (I use
Egg Beaters) for more
protein/volume
1 turkey sausage link, cooked (or 2

slices turkey bacon)
directions:
Optional toppings/fillings:
salsa 1. Cook meat of choice and set aside.
pico 2. Set stove to medium high and let skillet
hot sauce
get hot, add (whisked) egg and cook to
veggies
scramble, season with salt/pepper
3. To your tortilla, add egg(s), shredded
cheese, and meat of choice (if adding hot
sauce or salsa, add now)
4. Immediately tuck ends and roll tightly so
the cheese gets melty
Yield/servings: 1 5. Enjoy immediately or wrap in a paper
macros (approx) towel followed by foil for an easy grab +
per 1 : go breakfast!
Calories: 273
Fat: 14
Protein: 32
Carbs: 5
*adjust amounts to fit YOUR needs* 24

breakfast pizza
ingredients:
*recipe shown for ONE breakfast pizza, you can easily
adjust to accommodate more or make several and
wrap for a grab + go meal prep option!
100 calorie english muffin (I like

Thomas brand)
2 laughing cow cheeses
1 egg (scrambled, or egg whites)
2 TBS bacon bits (or

cooked/crumbled turkey
sausage)

directions:
salt, pepper 1. Prepare scrambled egg and meat of
choice, set aside
2. Split your english muffin in half and spread
*adjust amounts to fit YOUR needs* 1 laughing cow wedge over each half
3. Top with scrambled egg and meat of
choice, add salt/pepper
4. Sprinkle each with shredded cheese
5. Air fry (or bake) 370F for 5-6 minutes until
toasted and melty
Yield/servings: 1 (2 halves)
6. Feel free to serve this with hot sauce,
macros (approx) salsa, or other sauce of choice
per serving:
Calories: 103
*these are great to make ahead of time then
Fat: 5.5
Protein: 11
wrap with a paper towel and foil for an easy
Net Carbs: 1 grab + go breakfast prep!
25
stuffed canoli
rollups
ingredients:
2 pieces of bread (I like Sara lee
45 calorie bread)

(or milk) of choice

dash of cinnamon
Filling:
2 light (plain) laughing cow
cheese, just trust.
1 TBS sugar (can use substitute
like Splenda or Swerve)
directions:
optional chocolate chips 1. Cut crusts off bread, set aside.
2. In a small bowl mix filling ingredients together
Optional "frosting" for dipping: until smooth (I mash with a spoon). Spread this
3 TBS vanilla greek yogurt
on each slice of bread (add a sprinkle of choc
1 TBS powdered sugar of choice
(can use Swerve or splenda) chips here if preferred) then roll up tightly (can
secure with toothpick if you prefer)
3. Whisk milk, egg beaters, cinnamon 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
Yield/servings: 2 roll ups
spray) and let it get warm
macros (approx) 6. Once warm, add bread and toast all sides until
for both:
golden brown.
Calories:258
Fat: 4.5
7. Once bread is toasted, add toppings of choice or
Protein: 22 dip in syrup (sugar free if preferred)
Carbs: 31

strawberry +
cream roll-ups
ingredients:
2 pieces of bread (I like Sara lee
45 calorie bread)

(or milk) of choice

dash of cinnamon
Filling:
1-2 TBS light cream cheese
1 TBS sugar (can use substitute
like Splenda or Swerve)
thin sliced strawberries
directions:
1. Cut crusts off bread, set aside.
Optional "frosting" for drizzling: 2. In a small bowl mix filling ingredients together
whatever is leftover in the bowl until smooth (I mash with a spoon). Spread this
you mixed your filling in with a
on each slice of bread, then add thin sliced
splash of the protein shake
strawberries. roll up tightly (can secure with
toothpick if you prefer)
3. Whisk milk, egg beaters, cinnamon 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
Yield/servings: 2 roll ups
cooking spray) and let it get warm
macros (approx) 6. Once warm, add bread and toast all sides until
for both:
golden brown.
Calories:217
Fat:6.5
7. Once bread is toasted, add toppings of choice
Protein: 21 or dip in syrup (sugar free if preferred)
Carbs: 23

protein pancake sticks
ingredients:
3/4 cup DRY pancake mix
1/2 cup protein powder (I
use vanilla)
3/4 cup water (or more if
needed)
Optional add-ins
chocolate chips
nuts
berries
directions:
1. To a bowl, add dry pancake mix and protein
powder, stir to combine.
2. Add in water and mix GENTLY (you do not
want to over mix here or your pancakes will
be rubbery, it will still be lumpy and that's
okay)
3. Spread in a greased 9x13 baking dish, add
toppings of choice (I like mini chocolate
chips in mine)
Yield: 16 sticks 4. Bake on 400F for 15 minutes or until set,
cool and slice into 16 even sized sticks
macros (approx)
per 1 stick:
Calories: 42
These are great fresh, but can also pack for a
Fat: 0 quick and easy grab + go breakfast throughout
Protein: 5 the week! I like to pair mine with turkey bacon
Carbs: 5
and fruit :)
28
mini quiche
egg cups
ingredients:
6 eggs
1/2 cup milk
1/2 cup shredded cheese
1/2 tsp salt, pepper (or more to taste)
Add-ins of choice:
ham
bacon/bacon bits
turkey sausage
spinach
diced tomatoes
onions/peppers
mushrooms
cottage cheese, etc.
directions:
OPTIONAL pie crusts (I get Pillsbury
mini pie crusts, OR you can use a 1. In a bowl, whisk together eggs, milk,
regular sized one and use a small cheese, and salt/pepper until thoroughly
glass or cookie cutter to cut small combined
circles)
2. To a greased cupcake tin, add pie crusts
and press into each.
3. Add egg mixture to each, filling a little over
halfway, then add toppings of choice
4. Bake on 375F for 14-18 minutes or until
middle is set (no longer jiggly).
Yield/servings: 12
macros (approx)
per 1 serving with crust: TIP: I usually make some with crusts and some
Calories: 192 without! I like to eat mine with fresh salsa or
Fat:11 hot sauce on top. These make a great grab + go
Protein: 5 breakfast!
Carbs: 17
29
everything bagel
sammie
ingredients:
1 bagel thin
2 laughing cow cheeses (I like

light or pepper jack for these)
1-2 slices turkey bacon
1 egg
Everything Bagel Seasoning
directions:
1. Spread 1 laughing cow cheese on each slice
of your bagel thin
2. Sprinkle with bagel seasoning, place each
*adjust amounts to fit YOUR needs* half in toaster
3. Prepare egg and turkey bacon to your liking
4. Once bagel has been toasted, assemble
sandwich and enjoy.
Yield/servings: 1 *can also wrap in a paper towel/foil and store

in fridge for a grab + go meal prep option*
macros (approx)
per 1 serving:
Calories: 245
Fat: 11
Protein: 16
Carbs: 20
30
Chaffle sammie
ingredients:
1 bagel thin
1 laughing cow cheese (I like

light or pepper jack for these)
1-2 slices turkey bacon or 1

turkey sausage patty
1 egg
1/4 cup shredded cheese (fat

free if preferred)
optional add ins like pico, bacon directions:

bits, or pickled jalapenos
1. Spread 1 laughing cow cheese on one slice
of your bagel thin, place in toaster
2. Prepare turkey bacon/sausage according to
*adjust amounts to fit YOUR needs* package directions, set aside
3. In a small bowl, whisk egg until scrambled
and stir in shredded cheese (and other
optional add ins if using)
4. Pour egg/cheese mixture into a mini waffle
Yield/servings: 1 maker and let it cook for 2 minutes or until

done (or skillet is fine)
macros (approx)
per 1 serving: 5. Once bagel has been toasted, assemble
Calories: 266 sandwich and enjoy.
Fat: 9
Protein: 23
Carbs: 28
*can also wrap in a paper towel/foil and store
in fridge for a grab + go meal prep option*
31
mini muffin bites
ingredients:
1 muffin mix package (I use
Martha White blueberry muffin
mix)
1/2 cup milk (or premade protein

shake for extra protein)
6 turkey sausage links
directions:
1. Microwave sausage links according to package
directions, then cut each link in thirds (3 smaller
pieces, should have approx 18 pieces).
2. In a bowl, mix together muffin mix and 1/2 cup
*adjust amounts to fit YOUR needs* milk or protein shake (do not over mix, it should
still be lumpy).
3. Spray a mini muffin pan (will need 16-18 slots)
and add muffin mix to fill up each slot about
halfway.
4. Press sausage piece into each and bake on 400
Yield/servings: 16-18
for 12-14 min or until cooked through and lightly
macros (approx) browned on top.
per 1 bite:
5. Feel free to dip these in syrup or pair with sides
Calories: 66
Fat: 1.8
like fruit/yogurt, turkey bacon, eggs, etc.
Protein: 3
Carbs: 10 *can also store these in a ziploc bag and store in
fridge for a grab + go meal prep option* 32
Air fryer bagel egg
ingredients:
1 bagel thin
4 slices deli ham or turkey
2 eggs
Optional hot sauce
directions:
1.Separate bagel thin and place each half in air
fryer
2.Add deli meat and press in the center to

*adjust amounts to fit YOUR needs* make a little indentation or "nest" for your egg
3. Crack an egg over each so that it's nestled in

each **don't panic if it slips off a little, it'll still
cook great. just do the best you can :) **
4. Sprinkle with cheese and air fry on 350 for 8-

Yield/servings: 1 10 minutes (or longer if you don't like any
macros (approx) runniness in your yolk)
per 1 serving:
Calories: 355 5. I like to eat mine with a splash of hot sauce
Fat: 17 on top and/or everything bagel seasoning
Protein: 30
Carbs: 19
*can also wrap in a paper towel/foil and store
in fridge for a grab + go meal prep option* 33
monte cristo
ingredients:
1 bagel thin
3-4 slices deli ham
1 slice swiss or white american

cheese
Optional jam of choice
1/4 cup egg beaters or egg

whites

of choice (I like vanilla Fairlife) directions:
OR milk of choice
1.Assemble sandwich using bagel thin, add
Sprinkle of powdered sugar (or ham and cheese and optional jam
substitute like Swerve)

2.In a bowl, mix egg beaters and protein shake
or milk, dip sandwich so that both sides have
been fully submerged/covered
3.Sauté in a large skillet (non stick spray), until

both sides are toasted and cheese is melted.
Yield/servings: 1
macros (approx) 4.Lightly sprinkle with powdered sugar and
per 1 serving:
enjoy (don't skip this step!!!)
Calories: 278
Fat: 7.5
Protein: 28 *can also wrap in a paper towel/foil and store
Carbs: 23 in fridge for a grab + go meal prep option*
34
fruit "pizza"
ingredients:
*adjust to fit your needs*
100 calorie bagel thin (or english

muffin)
1 TBS cream cheese fruit dip
(Marzetti brand)
1-2 TBS greek yogurt of choice
sliced fruit of choice
optional granola, shredded

coconut, or nuts
directions:
1. Toast Bagel Thin
2. Stir together cream cheese dip and greek
yogurt until smooth, use this as "frosting"
*adjust amounts to fit YOUR needs* on your bagel
3. Add sliced fruit of choice and sprinkle
with granola or other toppings for crunch
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 152
Fat: 2
Protein: 8
Carbs: 28
35
the
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.
Remember, you got this.
36
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. Mix all seasonings together in a small bowl,
*If you don't have access to air fryer, you can then rub seasoning mixture on both sides of
cook these in a skillet the same way (medium chicken
high heat), dice into bite sized pieces and let
3. Preheat air fryer to 400 and cook for 5 minutes,
them sit until underside is seared, then flip and
continue cooking until golden brown. flip chicken, then continue to cook for another
5 minutes. (immediately remove from air fryer
(2 tenderloins = 1 serving, so chicken doesn't get dry)
approx 4 oz) 4. Let them rest on a cutting board for a couple
minutes before slicing
macros (approx)
per 1 serving:
Calories: 100
Fat: .5
Protein: 22
Carbs:0

Click here to see the air fryer I use! 37
parmesan crusted 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:
1/4 tsp of each: salt, pepper,
garlic powder, paprika
1/4 cup italian PANKO
breadcrumbs
2 TBS parmesan
1/4 cup egg beaters (or 1
whole egg, whisked)
directions:
1. Make sure chicken tenderloins are thawed and
patted dry.
2. Mix all seasonings together in a small bowl, then
rub seasoning mixture on both sides of chicken
*If you don't have access to air fryer, you can
cook these in the oven at 400, 10 min, then flip 3. Mix panko and parmesan together on a small plate
and continue cooking 10 more minutes or until and press chicken into mixture, then flip and
internal temp reaches 165F .
repeat with the other side.
4. Dip chicken in egg beaters then dip once more
(2 tenderloins = 1 serving, into breadcrumb mixture
approx 4 oz) 5. Preheat air fryer to 390F and cook for 5 minutes,
flip chicken, then continue to cook for another 5
macros (approx) minutes. (immediately remove from air fryer so
per 1 serving:
chicken doesn't get dry)
Calories: 215
Fat: 5.8 6. Let them rest on a cutting board for a couple
Protein: 31 minutes before slicing
Carbs:9

Click here to see the air fryer I use! 38
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
directions:
for several hours) 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).
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)
Yield/servings: will vary
Let steak rest on a cutting board for a couple minutes
macros (approx) before slicing (if the juices run out, I pour them back
per 4 oz serving: onto the steak after slicing).
Calories: 220
Fat: 14 *If you don't have access to air fryer, you can cook
Protein: 22 these in a skillet the same way (medium high heat),
Carbs: 0 let them sit until underside is seared, then flip and
continue cooking until golden brown.
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 380 and cook for 4 minutes, flip,
then continue to cook for another 3-4 minutes.
*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.
Yield/servings: 1
4. Drizzle with whatever sauce you like (sometimes I
macros (approx) drizzle with teriyaki sauce, honey, or a squeeze of
per 1 serving: lemon depending on what I'm using them for!)
Calories: 188
Fat: 3
Protein: 39
Carbs: 0

the
PREPS
Easy, flavorful meal prep ideas to keep you satisfied

and on track all week. Chase your goals today!
41
creamy marinara
chicken bowl
ingredients:
*recipe is for 3 portions if following suggested
servings, modify amounts to fit your
needs/amount of bowls desired*
1.5 cups (5 oz) pasta any kind

(cooked) I use barilla protein pasta
for this
optional: 1 package veggie spirals (I

like Green Giant)
veggies of choice: I like sundried

tomatoes and sometimes sautéed
spinach in mine
skim mozzarella
SAUCE: directions:
1 cup marinara sauce
1 cup alfredo sauce 1. Boil noodles according to package directions (if using
seasonings of choice (I usually use zucchini spirals too, prepare these as well)
seasoning salt, pepper, garlic
powder, and italian, to taste)
2. Season + cook chicken (I air fry mine, see pg. 37 for
instructions)
3. In a skillet add marinara sauce and alfredo sauce of choice,

add seasonings and bring to a simmer.
Assemble bowls/tupperware in this order:

-1/2 cup cooked pasta mixed with 1/2 cup zucchini noodles
-sauce (evenly distributed amongst bowls)
Yield/servings: 3 -2 chicken tenderloins (sliced)
-1 TBS shredded mozzarella
macros (approx)
per 1 serving: (suggested amounts provided as an example but of course
Calories: 318 modify to fit your preference/needs)
Fat: 7
Protein: 31
Carbs: 33
42
rasta pasta bowls
ingredients:
6 chicken tenderloins
4-5 oz pasta of choice (I use Barilla
protein pasta)
1 zucchini spirals package, for volume
if preferred (I like Green Giant)
2 bell peppers (color of choice)
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) directions:
1. Season + chicken, I air fry mine on 400F 5 min each side
Feel free to add extra veggies of (recipe on pg. 37)
choice like mushrooms, onions, 2. Cook noodles according to package, if adding zucchini
broccoli, etc. (optional, to serve with spirals for volume, cook these as well and use a paper
for volume)
towel to remove extra water after cooking
3. Slice bell peppers into long thin strips, saute in a large
skillet sprayed with nonstick spray. Add seasonings,
and stir until fragrant. Add 1/2 jar alfredo, 1/2 cup
chicken broth, 1/2 cup shredded mozzarella, stir and
simmer until it thickens
4. Assemble bowls/tupperware in this order:
Yield/servings: 3 -Divide your pasta evenly amongst your 3 bowls
macros (approx) mixed with your zucchini noodles if using (optional)
per 1 serving: -approx 1/2 cup sauce/pepper mixture
Calories: 350 -2 chicken tenderloins (sliced)
Fat: 8 -sprinkle of shredded cheese
Protein: 37
Carbs: 35 (suggested amounts provided as an example but of course
modify to fit your preference/needs)
43
lemon shrimp
alfredo bowls
ingredients:
1 lb. shrimp (any kind, thawed)

1.5 cups pasta (any kind, dry)
1 zucchini spirals package, for
volume if preferred (I like Green
Giant)
Sauce:
1/2 skim mozzarella
1/2 tsp: garlic powder, italian,
cajun, paprika, (sprinkle of red
pepper flakes for more heat)
juice from 1/2 lemon
directions:
1. Season + cook shrimp, I air fry mine on 400F 4-5
min each side (pg 37)
Veggies of choice (optional, to
2. Cook noodles according to package, if adding
serve with for volume) I like
broccoli in mine zucchini spirals for volume, cook these as well
*adjust amounts to fit YOUR needs* and use a paper towel to remove extra water after
cooking
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
Yield/servings: 4 4. Assemble bowls/tupperware in this order:
-1/4 cup cooked pasta, mixed with 1/4 cup
macros (approx)
per 1 serving: zucchini noodles (optional)
Calories: 307
-approx 1/2 cup sauce mixture
Fat: 8 -approx 4 oz shrimp (cooked)
Protein: 26 -sprinkle of shredded mozzarella cheese
Carbs: 33 (suggested amounts provided as an example but of
course modify to fit your preference/needs) 44
million dollar
spaghetti bowl
ingredients:
1 lb. lean ground beef
6 oz spaghetti noodles (I use Barilla

protein pasta)
1 zucchini spirals package, for volume if

preferred (I like Green Giant)
1 cup alfredo sauce
1 jar marinara sauce
shredded mozzarella
directions:
1. Brown your ground meat, drain, and season (I usually use
Optional creamy layer:
1 (5oz) container plain greek yogurt salt, pepper, garlic powder, italian seasoning) and add jar of
1/2 cup parmesan marinara sauce, feel free to add spinach here if you prefer, let
1/4 cup mozzarella simmer while you prepare everything else.
1/4 tsp garlic + italian seasoning
2. cook pasta (and zucchini spirals if using, dry well after
cooking)
3. Mix together creamy layer ingredients in a bowl, set aside
Assemble 4 bowls/tupperware in this order:

-1.5 oz pasta/zucchini (bottom layer)
-mix in 1/4 cup alfredo sauce with noodles
Yield/servings: 4 -thin layer of filling mixture
-1/3 cup (or more) meat sauce layer
macros (approx) -2 TBS shredded cheese
per 1 serving: (suggested amounts provided as an example but of course
Calories: 366 modify to fit your preference/needs)
Fat: 12
Protein: 31 *if eating right away, microwave to melt cheese, if saving
Carbs: 33 for later, store in air tight containers and heat thoroughly
before eating*
45
5 cheese chicken
penne bowls
ingredients:
6 chicken tenderloins
4-5 oz pasta of choice (I use Barilla
protein pasta)
1 zucchini spirals package, for volume
if preferred (I like Green Giant)
2 Roma tomatoes
Sauce:
1/2 cup italian cheese blend
1/2 tsp: garlic powder, italian, salt,
pepper
directions:
1. Season + chicken, I air fry mine on 400F 5 min each side
Feel free to add extra veggies of
(recipe on pg. 37)
choice like mushrooms, onions,
broccoli, etc. (optional, to serve with 2. Cook noodles according to package, if adding zucchini
for volume) spirals for volume, cook these as well and use a paper towel
to remove extra water after cooking
3. Dice tomatoes into very small cubes, sprinkle with salt,
pepper, garlic, and italian, set aside
4. in a large skillet sprayed with nonstick spray. Add 1/2 tsp of
your seasonings, and stir until fragrant. Add 1/2 jar alfredo,
1/2 cup chicken broth, 1/2 cup shredded cheese, stir and
simmer until it thickens
Yield/servings: 3 -Divide your pasta evenly amongst your 3 bowls
mixed with your zucchini noodles if using (optional)
macros (approx)
per 1 serving: -approx 1/2 cup sauce
-2 chicken tenderloins (sliced)
Calories: 350
-diced tomatoes
Fat: 8
-sprinkle of parm, optional
Protein: 37
Carbs: 35
(suggested amounts provided as an example but of course
46
philly cheesesteak
pasta bowls
ingredients:
5 oz pasta of choice (dry)
1 lb. lean ground beef (I like

sprinkle a little bit of an Au Jus
seasoning packet on my meat) or
feel free to use steak of choice!
tiny diced mushroom, onion, green

peppers (to taste)
SAUCE:
1/2 jar alfredo sauce
1/2 cup beef broth
1/4 cup skim mozzarella + 1/2 cup
parmesan
1/4 cup PLAIN greek yogurt directions:
1/4 tsp garlic, Cajun seasoning (or 1. Cook noodles according to package
more, to taste)
Other veggies of choice (optional, 2. Cook ground beef (or sliced steak) in a skillet, and
to serve with for volume) I like season with part of an au jus seasoning packet (or
broccoli in mine sometimes seasonings of choice), add onions/mushrooms/green
peppers 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)
Yield/servings: 4 5. Assemble bowls/tupperware in this order:

-1/2 cup cooked pasta (or just divide total pasta evenly
macros (approx) amongst bowls)
per 1 serving: -1 cup meat sauce
Calories: 397 -sprinkle of mozzarella
Fat: 14
Protein: 39 (suggested amounts provided as an example but of
Carbs: 30 course modify to fit your preference/needs)
47
bloomin onion
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
directions:
1. If using potatoes, dice into even sized cubes, season
1 TBS ketchup
generously with salt, pepper, garlic (or if you get the Little
1-2 tsp horseradish
1/4 tsp garlic, paprika, cumin, Potato Company, I just use the seasoning pack provided). Air
salt/pepper fry (or bake) on 400F for 8 min, shake, 8-10 more minutes or
until crisp.
(stir together in small bowl then divide
amongst portions) 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.

Yield/servings: 4 -1/2 cup diced potatoes
-1/2 cup ground beef
macros (approx)
-caramelized onions (to taste)
per 1 bowl:
-drizzle of sauce
Calories: 277 -sprinkle of cheese (approx 1 TBS)
Fat: 11 -can add more burger toppings like pickle, shredded lettuce
Protein: 27
48
chili cheese Dog
fries
ingredients:
1/2 of a turkey kielbasa (approx 6

oz)
2 potatoes of choice (I use russet)
1 chili seasoning packet
1 can beans, drained (I use pinto

beans) or 1/2 can if you like less
Shredded cheese of choice (I

usually use colby jack here)
directions:
optional add ins: 1. Slice both potatoes into thin fry shape pieces (I use my veggie
super easy to hide tons of finely slicer for this), toss in a small drizzle of avocado oil then season
chopped veggies here, onion, generously (I season with seasoning salt, pepper, garlic). Air fry
mushroom, bell peppers, tomatoes, on 400 for 10 min, shake, 5 more minutes or until crisp. Can do
etc. whatever you like these on a baking sheet in oven if you don't have air fryer (heat
on 425F).
2. Slice half of your kielbasa into thin even slices. Air fry (370 for
7-8 min) or saute in skillet. Set aside.
3. Brown ground beef in large skillet, when it's done, add your
can of drained beans, then sprinkle chili seasoning packet + 1/2
cup (or more) water. Stir and simmer.

Yield/servings: 4 -divide fries evenly between bowls
-add sausage slices evenly on top of fries
macros (approx) -meat mixture evenly between bowls
per 1 bowl: -1-2 TBS shredded cheese
Calories: 383 (suggested amounts provided as an example but of course modify
to fit your preference/needs)
Fat: 10
Protein: 37 *if eating right away, microwave to melt cheese, if saving for
Carbs: 24 later, store in air tight containers and heat thoroughly before
eating*
49
loaded animal fries
ingredients:
2 potatoes of choice (I use russet)
1/2 au jus seasoning packet
optional yellow onion (for caramelized

onion)
Shredded cheese of choice (I usually

use colby jack here)
Burger Sauce:
4 TBS light mayo
2 TBS ketchup
directions:
1 tsp mustard 1. Slice both potatoes into thin fry shape pieces (I use my veggie
splash of pickle juice (or water) to thin slicer for this), toss in a small drizzle of avocado oil then season
1/4 tsp cajun seasoning 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
optional add ins: a baking sheet in oven if you don't have air fryer (heat on 425F).
super easy to hide tons of finely chopped
veggies here, onion, mushroom, broccoli 2. Brown ground beef in large skillet, then sprinkle half of the au jus
bell peppers, tomatoes, etc. whatever you seasoning packet and stir to combine (I usually add a splash of water
like here too).
3. If having caramelized onion with yours, finely dice and add to a

skillet sprayed with non stick oil, put heat on medium and let them sit.
If you need to add a splash of water, soy sauce, or chicken broth here
you can, cover and simmer until soft and translucent.
Yield/servings: 4
macros (approx) -divide fries evenly between bowls
per 1 bowl: -meat mixture evenly between bowls
-optional caramelized onion, other burger toppings of choice
Calories: 348 -drizzle of burger sauce
Fat: 14 -1-2 TBS shredded cheese
Protein: 28 -I also serve mine with shredded lettuce after heating
Carbs: 27
(suggested amounts provided as an example but of course modify to fit
your preference/needs)
50
Alice Springs
chicken bowl
ingredients:
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
3 TBS honey mustard

directions:
Sauce: 1. Dice + season potatoes (I season with seasoning
1 (5oz) container PLAIN greek salt, pepper, garlic, rosemary OR the little seasoning
yogurt pack that comes with the microwave pack I get) spray
1/2 ranch seasoning pack 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.37 for

instructions)
3. Mix together greek yogurt, 1/2 ranch seasoning

packet add this to chicken halfway through air frying
(after 5 minutes, flip, then add sauce). Drizzle 1/2 TBS
honey mustard on each chicken tender here as well.
Yield/servings: 3
macros (approx) -1/2 cup diced potatoes
per 1 serving: -2 chicken tenderloins (with sauce on them)
Calories: 335 -sprinkle of cheese (approx 1 TBS)
Fat: 11 -bacon bits or crumbled bacon (approx 2 TBS)
Protein: 33
course modify to fit your preference/needs)
51
wicked chicken bowls
ingredients:
suggested servings, modify amounts to fit
your needs/amount of bowls desired*
6 chicken tenderloins (I like to use a crispy

chicken for this, Real Good brand or Tyson
air fried)
4-5 oz pasta of choice (I use Barilla protein
pasta)
1 zucchini spirals package, for volume if
preferred (I like Green Giant) or any veggie
of choice!
Chicken Sauce (for tossing):

3 TBS hot sauce (I like Franks)
2-3 TBS honey
2-3 TBS ranch dressing of choice
directions:
Pasta Sauce:
1. Prepare chicken of choice (I like to air fry mine
1/2 cup chicken broth according to package direction, then slice and toss in
1/2 cup skim mozzarella the chicken sauce)
1 tsp Cajun, 1 tsp paprika, 1/2 tsp garlic 2. cook pasta according to package directions
3. In a skillet add 1/2 jar alfredo sauce, chicken broth,
Feel free to add extra veggies of choice like seasonings, stir/simmer until thickened. Stir in cheese
mushrooms, onions, broccoli, etc. until melted.
(optional, to serve with for volume) 4. Assemble bowls/tupperware in this order:
-1/2 cup cooked pasta (or just divide total pasta evenly
*adjust amounts to fit YOUR needs* amongst bowls)
-optional green veggie like zucchini noodles or broccoli
Yield/servings: 3
-approx 1/2 cup sauce (or just divide evenly)
macros (approx) -divide chicken evenly amongst bowls
per 1 serving: -optional sprinkle of parm cheese (or a drizzle of hot
Calories: 502
honey on these is great too!)
Fat: 19
Protein: 39
(suggested amounts provided as an example but of
Carbs: 44
52
Alfredo roll-ups
(meal prep)
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
directions:
More cheese for topping
1. Cook/dice chicken (or shred rotisserie chicken)
(approx 1/2 cup, I use
mozzarella) 2. Mix together chicken, ricotta, cheese, bacon
*adjust amounts to fit YOUR needs* 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
even pieces
Yield/servings: 6 5. Lay each into a 9x13 baking dish and cover with
macros (approx) alfredo sauce and more cheese if preferred
per 1 serving: 6. Bake on 375 for 20-25 minutes, I like to pair
Calories: 277 mine with air fried green beans or broccoli.
Fat: 13
Protein: 25
Carbs: 11
53
chick-fil-a mac +
chicken bowl
ingredients:
2 Birds eye veggie mac and

cheese package
1 single serve mac and cheese

cup (I like Bob Evans for this)
green veggie of choice (I like air

fried green beans with this)
Buffalo ranch (I like the Hidden

Valley brand for this or can make
directions:
your own if you prefer) 1. Microwave your veggie mac and your Bob Evans
mac and cheese cup, then combine and season (I
usually add seasoning salt, garlic, and pepper).
2. Season + cook chicken (I air fry mine, see pg. 37
for instructions)
3. Prepare green veggie of choice (or side salad), I
like to make my air fried green beans to go with
this (recipe is located in the sides section).
Assemble bowls/tupperware in this order:

Yield/servings: 4
-A third of your pasta mixture
macros (approx) -2 chicken tenderloins (sliced)
per 1 serving:
-serving of green veggie (approx 1/2 cup or to
Calories: 357
Fat: 10 taste)
Protein: 33 -can top with a drizzle of the buffalo ranch (approx
Carbs: 35
1-2 tsp)
54
white chicken
enchilada bowl
ingredients:
1 cup Mexican rice (see recipe in sides

section)
6 boneless skinless chicken tenderloins

(see recipe on pg.35))
1 can black or pinto beans

(drained/rinsed)
1 small can green enchilada sauce (or red)
White Queso (I like Pancho's brand) directions:

1. Prepare your chicken (see recipe on pg. 37)
Shredded Cheese of choice
2. Get rice ready while chicken is cooking (see pg.119)
1 PLAIN greek yogurt (approx 5 oz
container) 3. Mix together plain greek yogurt and 1/4 cup of the
green enchilada sauce for drizzle (can mix in some green
Optional toppings: green chiles, pico, chiles here too if you prefer)
shredded lettuce, guac, etc.
-1/3 cup cooked rice (bottom layer)
-1/4 cup beans
-greek yogurt/enchilada sauce drizzle (to taste)
Yield/servings: 3 -1-2 TBS white queso
-1 TBS shredded cheese of choice
macros (approx)
per 1 bowl: *if eating right away, microwave to melt cheese, if saving
for later, store in air tight containers and heat thoroughly
Calories: 297
before eating*
Fat: 6
Protein: 30
Carbs: 28
southwestern
cheesy potato bowl
ingredients:
4 cups hashbrowns (I like the frozen diced

ones with onions/peppers, from walmart)
1 can black beans (drained/rinsed)
1 lb lean beef
1 taco seasoning packet
1 small can green enchilada sauce (or red)
Salsa Con Queso dip (nacho cheese dip)

directions:
OR White Queso 1. Air fry (or bake) frozen hashbrowns until crisp, 400F for
15-20 min, shaking intermittently
Shredded Cheese of choice
2. Prepare taco meat. I cook my beef in a skillet until
brown, then add taco seasoning packet, a splash of water
Optional toppings: green chiles, pico,
and also stir in some pico for extra veggies/flavor.
shredded lettuce, guac, etc.
3. Mix together plain greek yogurt and 1/4 cup of the
green enchilada sauce for drizzle (can mix in some green
chiles here too if you prefer)

-1 cup hashbrowns
-2 TBS black beans (or more, to taste)
Yield/servings: 4 -taco meat (a fourth of your meat or approx 4 oz)
-greek yogurt/salsa layer (approx 1 TBS or more)
macros (approx) -2 TBS queso
per 1 bowl: -1 TBS shredded cheese of choice
Calories: 392
Fat: 14 *if eating right away, microwave to melt cheese, if saving
Protein: 32 for later, store in air tight containers and heat thoroughly
before eating*
Carbs: 31
walking taco bowl
ingredients:
1 cup Mexican rice (see recipe in sides

section)
1 small can fat free refried beans
1 lb lean beef
1 small can red enchilada sauce

1 single serve container PLAIN greek yogurt
directions:
1 jar Salsa Con Queso dip (nacho cheese dip) 1. Prepare Mexican rice (see recipe in sides section)
Shredded Cheese of choice 2. Prepare taco meat. I cook my beef in a skillet until brown, then
add taco seasoning packet, and a splash of my enchilada sauce.
Crushed Doritos
3. You can season your refried beans up a little by microwaving
with a small splash of milk and adding seasoning salt, garlic,
Optional toppings: pico, shredded lettuce, guac,
cumin, and chili powder.
plain greek yogurt/sour cream, etc.
-1/4 cup refried beans
-1/4 cup cooked rice
-taco meat (a fourth of your meat or approx 4 oz)
-2 TBS (or more) enchilda sauce (mixed with 2 TBS greek yogurt)
Yield/servings: 4 -2 TBS nacho cheese queso
-1 TBS shredded cheese of choice
macros (approx)
-a few crushed doritos
per 1 bowl:
Calories: 341 *if eating right away, microwave to melt cheese, if saving for
Fat: 13 later, store in air tight containers and heat thoroughly before
Protein: 32 eating*
Carbs: 23
chipotle steak bowl
ingredients:
1 package Ben's ready rice (flavor

of choice)
1 cauliflower rice package
Steak of choice (I usually do 3

sirloin steaks, divided evenly
amongst bowls) OR premade
shredded beef pkg (I like the Calle
Sabor brand from Walmart)
1 can black beans

1 can corn
pico
Other optional toppings: guac,
directions:
shredded cheese, crushed tortilla 1. Season steak with HALF of seasoning mixture or fajita
chips, shredded lettuce, jalapenos, seasoning packet and cook (recipe on pg. 36) (you can
etc. do this in the air fryer OR in a skillet). Once done, let it
rest then slice into thin strips.
Optional "sour cream" drizzle:
PLAIN greek yogurt
lime juice 2. Microwave ready rice and cauliflower rice then
splash of hot sauce or sriracha combine the two
3. Drain/rise your black beans and corn
3. Assemble 4 bowls/tupperware in this order:

-1/2 cup (or more) of your rice/cauli mixture
Yield/servings: 4 -approx 3 oz of your sliced steaks (or the premade pkg)
-1/4 cup black beans
macros (approx) -1/4 cup corn
per 1 bowl: -3 TBS pico (or more)
Calories: 354 -Other toppings of choice
Fat: 16 -Drizzle of your "sour cream" sauce
Protein: 24
58
mongolian beef +
broccoli bowls
ingredients:
5 oz pasta (any kind)
zucchini spirals (optional)
steak of choice (I usually use 2-3 sirloin

steaks for this)
broccoli of choice (can use steamer bag

or air fry fresh broccoli)
Sauce:
1/4 cup teriyaki sauce
3 TBS soy sauce
directions:
1 TBS brown sugar (or honey) 1. Boil pasta until done, then mix together sauce
2 TBS hoisin sauce ingredients in a bowl and add to cooked pasta (also
1/4 tsp (or more) garlic, ginger, red microwave zucchini noodles here if using, dry them
pepper flakes well after cooking).
*sub chicken or shrimp in place of steak if 2. Prepare your steak, I slice mine pretty thin and place
you prefer! in preheated air fryer for 3 minutes on 400F, flip, 3 more
minutes or until done to my liking. (optional: can toss in
teriyaki sauce after cooking).
3. Cook broccoli to your liking and set aside.

-1.5 oz pasta (bottom layer) with zucchinni noodles
Yield/servings: 3 mixed in if using
-a third of your sauce
macros (approx) -a third of your broccoli
per 1 serving: -approx 4 oz of your steak
Calories: 372 -can top with additional teriyaki sauce/light drizzle of
Fat: 4 yum yum sauce if you prefer
Protein: 33
59
yum yum noodle bowls
ingredients:
6 boneless skinless chicken

tenderloins (thawed)
4-5 oz dry pasta noodles (I use

spaghetti noodles here)
veggies of choice (I do zucchini,

onion, mushroom OR 1 pkg frozen
zucchini noodles for added
volume) to taste
Sauce:
1/4 cup light yum yum sauce
3 TBS teriyaki sauce
2 TBS soy sauce directions:
1/2 tsp garlic, ginger, salt, pepper 1. In a bowl, mix together sauce ingredients.
2. Prepare noodles according to package directions, then toss in

sauce, distribute these evenly amongst your 3 containers.
3. Prepare veggies of choice, I like to make “hibachi style”

veggies for these by adding chopped veggies to a large skillet,
letting it get hot, then sautéing veggies until tender (not mushy).
I usually add a splash of soy sauce, and season with salt, pepper,
garlic.
4. Season + cook chicken (I air fry mine, see pg. 37 for

instructions) then slice + toss in teriyaki sauce of choice

Yield/servings: 3 -divide noodles with sauce evenly amongst containers
-add veggies (on side or stir into noodles)
macros (approx) -add teriyaki chicken (2 chicken tenderloins, sliced per bowl)
per 1 bowl:
Calories: 314 (suggested amounts provided as an example but of course modify
Fat: 8 to fit your preference/needs)
Protein: 34
Carbs: 34
60
lettuce wrap bowls
ingredients:
1 lb. ground chicken or lean beef

veggies of choice, to taste (I use
matchstick carrots, mushroom, onion)
1/4 tsp garlic, salt, ground ginger
optional peanuts
Romaine lettuce leaves
rice (optional, I do 1/3 cup per bowl)
OPTIONAL PEANUT SAUCE:

1 TBS peanut butter
1 TBS mayo
directions:
1 tsp siracha
1 tsp soy sauce 1. In a large skillet, brown ground meat until
2 tsp sugar browned, add veggies of choice and continue
dash of ginger + garlic powder to sauté until tender, but not mushy. (stir in
splash of water until it's consistency you
peanuts too if using)
like
2. Add teriyaki sauce + salt, garlic, ginger. Add a
splash of soy sauce too if you prefer.

-1/3 cup rice (can be on bottom or served on side)
-4 oz meat mixture
Yield/servings: 4 -drizzle of sauce
macros (approx) -I like to pack romaine lettuce leaves in ziploc bag
per 1 serving: to serve with meat/rice inside after heating
Calories: 318
Fat: 18
Protein: 33
Carbs: 15
61
Egg roll bowl
ingredients:
1 lb. lean beef (or ground chicken)
veggies of choice, to taste (I use

matchstick carrots, zuchinni, onion, a lot
of people also like to add shredded
purple cabbage here too for extra volume)
1 pkg ready rice (I use Uncle Ben's

jasmine)
1 pkg frozen riced cauliflower
2 TBS soy sauce

directions:
1/4 tsp garlic, salt, ground ginger 1. Microwave ready rice and cauliflower rice then
Light Yum Yum sauce (optional) combine the two in a bowl, set aside
sesame seeds (optional) 2. In a large skillet, brown ground meat until
browned, add veggies of choice and continue
to sauté until tender, but not mushy.
3. Add soy sauce, teriyaki sauce + salt, garlic,
ginger.

-1/2 cup rice mixture
Yield/servings: 4 -4 oz meat/veggie mixture
macros (approx) -drizzle of yum yum sauce, optional sesame seeds
per 1 serving:
Calories: 257
Fat: 8
Protein: 26
Carbs: 16
62
pineapple chicken
teriyaki bowls
ingredients:
1 pkg ready rice (I use Uncle Ben's

coconut jasmine for this)
1 pkg frozen riced cauliflower
1 can pineapple rings
SAUCE:
2 TBS soy sauce
splash of pineapple juice directions:
drizzle of honey 1. Microwave ready rice and cauliflower rice then
1/4 tsp ginger, garlic, red pepper flakes
combine the two in a bowl, set aside
2. Season thawed tenderloins with paprika, garlic, and a
little bit of ginger and pepper, lightly glaze with
terikyaki sauce of choice and air fry (400F for 5 min,
flip, 5 more min)
3. Add sauce ingredients in a bowl and set aside
4. You can grill or roast your pineapple rings here if you
prefer (optional)

Yield/servings: 3 -1/3 cup rice mixture
macros (approx)
per 1 serving: -drizzle of your sauce (I divide evenly amongst my bowls)
-2 pineapple rings on top
Calories: 327
Fat: 3
Protein: 29 *I usually serve mine with a side salad for veggies/volume*
63
the
BOWLS
These are meals that are perfect when you need a quick and easy meal
for 1. They also are great to pack for lunch or increase amounts to
turn them into meal prep for the week! You can do this, keep going!
64
Crunchy taco
pasta salad bowl
ingredients:
1-2 oz cooked pasta of choice (I
like Barilla protein pasta, approx
1/2 cup ccooked)
4-5 oz cooked lean ground taco
meat
2 TBS pico
1/4 avocado (diced)
2 TBS corn
a few crushed doritos
shredded lettuce to taste (I add 1
cup)
Dressing:
1/4 cup enchilada sauce
directions:
2 TBS Greek yogurt 1. Prepare taco meat (I brown mine in a skillet
and add a taco seasoning packet and a
splash of the enchilada sauce).
2. Prepare pasta of choice and dice all veggies
3. Add all ingredients to a large bowl or
Tupperware
4. Mix dressing ingredients in a small bowl
and drizzle over the top
5. Gently toss and enjoy!
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 514
Fat: 17
Protein: 32
Carbs: 34
65
bacon cheeseburger
bowl
ingredients:
1/2 cup carb of choice (I usually do
roasted diced potatoes here but rice or
even baked fries work great here too)
4-5 oz cooked lean ground beef
1 TBS bacon bits (or 1-2 slices

cooked/crumbled bacon)
1-2 TBS shredded cheese
burger toppings of choice (I like diced
red onion, pickle, tomato)
shredded lettuce
optional crispy fried onions for topping
Dressing:
2 TBS light mayo
1 TBS ketchup
directions:
1 tsp mustard 1. Prepare ground meat (I brown mine in a
splash of pickle juice or water skillet and sprinkle with a little bit of an au
cajun seasoning to taste
jus gravy mix packet, I add a splash of water
*adjust amounts to fit YOUR needs* here too).
2. Prepare carb of choice and dice all veggies,
if preparing potatoes, I like to dice mine and
air fry on 400 until crisp (approx 15-20 min)
3. Add all ingredients to a large bowl or
Tupperware
Yield/servings: 1
4. Mix dressing ingredients in a small bowl
macros (approx) and drizzle over the top
per 1 serving:
5. Gently toss and enjoy with crispy onions on
Calories: 355
Fat: 16 top if you prefer!
Protein: 30
Carbs: 20
66
Caesar pasta salad
ingredients:
1/2 cup cooked pasta of choice
4 oz chicken of choice
shredded lettuce (to taste, I
usually do a big handful)
1 TBS parmesan
1 TBS croutons
Dressing:
1-2 TBS Caesar dressing
1 TBS PLAIN greek yogurt
squeeze of lemon
salt, pepper to taste
directions:
1. Prepare pasta of choice
2. Prepare chicken of choice (I use air fryer for
mine, see pg. 37)
*adjust amounts to fit YOUR needs* 3. Add everything to a large bowl or
tupperware and mix to combine.
4. Stir Caesar dressing + greek yogurt in a
small bowl, add a squeeze of lemon, stir,
then drizzle over everything.
5. Enjoy hot or cold!
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 306
Fat: 9
Protein: 33
Carbs: 26
67
fiesta chicken salad
ingredients:
chopped lettuce of choice (I usually
do about a cup)
2 TBS corn
2 TBS black beans
1 TBS diced red onion
2 TBS pico or salsa
1-2 TBS diced avocado
tortilla strips (optional)
Dressing:
1/2 (5 oz) container PLAIN greek
yogurt
1 TBS (or more, to taste) Fiesta Ranch directions:
seasoning, if you can't find this, you
1. Prepare chicken of choice (I cook mine in air
can use taco or fajita seasoning
splash of banana pepper juice to thin fryer, see pg. 37)
2. Finely chop all veggies you're using
3. Add everything to a large bowl or
4. Stir ranch seasoning + banana pepper juice
into your greek yogurt
5. Drizzle over everything + add tortilla strips
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 291
Fat: 10
Protein: 34
Carbs: 20
68
crunchy Hawaiian
chicken power bowl
ingredients:
4-6 oz cooked chicken (I like to
shred or finely dice mine for this)
2 TBS crushed pineapple
1/4 cup sliced green grapes
2 TBS shredded carrots
1/2 cup (or more) finely chopped
spinach
1/4 cup (or more) finely chopped
broccoli (raw/uncooked)
1 TBS slivered almonds
Dressing:
2 TBS light mayo
splash of crushed pineapple juice directions:
1/4 tsp garlic, onion powder, chili
powder 1.Cook chicken (see recipe on pg.37) and
2 tsp vinegar add to a mixing bowl, mix together all
ingredients until combined.
*adjust portions to fit your needs*
2. In a smaller bowl, mix together dressing

ingredients and drizzle over bowl ingredients.
Toss to mix until evenly coated.
3. Enjoy immediately or let it sit in fridge

Yield/servings: 1 overnight (it's so good leftover!)
macros (approx)
per 1 bowl:
Calories: 278 **add more or less of any ingredient listed,
Fat: 14
it's really about preference here and what you
Protein: 26
Carbs: 15 enjoy in your power bowls!**
69
Italian grinder
pasta salad
ingredients:
shredded lettuce (to taste, I
usually do a big handful)
chopped turkey pepperoni
approx 5-6 slices
1-2 slices salami, chopped
1 TBS parmesan
thinly sliced red onion
halved cherry or grape tomatoes
1-2 TBS chopped banana
peppers
Dressing:
1 TBS Light Italian directions:
1 TBS light mayo
splash of banana pepper juice 1. Prepare pasta of choice, and chop all
salt, italian seasoning, red pepper veggies
flakes to taste 2. Prepare chicken of choice (I use air fryer for
*adjust amounts to fit YOUR needs* mine, see pg. 37)
4. Stir dressing + light mayo in a small bowl,
add a splash of banana pepper juice, stir,
then drizzle over everything.
Yield/servings: 1
5. Enjoy hot or cold! I like to add croutons with
macros (approx)
per 1 serving: mine!
Calories: 324
Fat: 12
Protein: 32
Carbs: 24
70
fish taco bowl
ingredients:
4 oz fish of choice (I usually get a
frozen/battered type of fish filet
and air fry for this but
shrimp/salmon or any seafood
you like will work here
1/3 cup rice of choice (I use

Uncle Ben's coconut jasmine rice
1/4 cup (or more) slaw mix or

cabbage
1/2 thinly sliced avocado
2-3 TBS mango salsa

directions:
2 TBS tortilla strips
1.Cook fish (I cook mine according to package
1-2 TBS chipotle aioli (or fish direction) and prepare rice and sliced veggies
taco sauce you like, I use Kraft if needed.
brand)
*adjust amounts to fit YOUR needs* 2. Assemble bowl in order of ingredients, toss
lightly and enjoy :)
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 372
Fat:20
Protein: 26
Carbs: 23
71
bang bang
shrimp bowl
ingredients:
4 oz shrimp

Uncle Ben's coconut jasmine rice
*optional, mix in cauliflower rice for
extra veggie/volume*
1/4 cup (or more) slaw mix or

cabbage
thinly sliced cucumber (to taste)
shredded carrots (to taste)
1-2 TBS wonton strips
Bang Bang Sauce: directions:

1 TBS light mayo
1 tsp honey 1. Thaw shrimp + pat dry, season both sides
1 tsp chili crisp (I get this from (seasoning salt, pepper, garlic, paprika), air fry
Walmart)
splash of hot sauce if you prefer 3 minutes, flip, cook another 3 minutes until
done.
2. Stir sauce ingredients together until

combined and set aside while you assemble
the rest of your bowl.
3. To your bowl/plate add rice, cucumber,

Yield/servings: 1
carrots, cabbage mix, and shrimp. Drizzle with
macros (approx)
per 1 serving: sauce and lightly toss if you prefer. Sprinkle
Calories:289
with won ton strips.
Fat: 11
Protein: 18
Carbs: 28

alfredo pasta salad
ingredients:
1 strip cooked/crumbled bacon
(or bacon bits)
1 TBS shredded parmesan
shredded lettuce (I do a big
handful)
optional veggies, I love air fried
broccoli in this
Dressing:
2-3 TBS alfredo sauce of choice
big squeeze of lemon juice
directions:
mine, see pg. 37) and bacon.
4. Stir alfredo sauce + lemon juice in a small
bowl then drizzle over everything.
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 245
Fat: 9
Protein: 27
Carbs: 12
73
marry me chicken
pasta salad
ingredients:
(I like tortellini here)
1 oz mozzarella pearls
chopped baby spinach (to taste,
I usually do about 1/2 cup)
1 TBS sun dried tomatoes
caramelized onion (to taste)
and/or mushroom
Dressing:
2-3 TBS alfredo sauce of choice
big squeeze of lemon juice directions:
mine, see pg. 37)
3. If using caramelized onion, saute your
onions in a skillet with a tiny bit of oil/butter
until soft and darkened
4. Then, add everything to a large bowl or
Tupperware and mix to combine.
5. Stir alfredo sauce + lemon juice in a small
Yield/servings: 1 bowl then drizzle over everything.
macros (approx)
per 1 serving:
Calories: 314
Fat: 8
Protein: 37
Carbs: 23
74
mexican tuna salad
ingredients:
1 can tuna, drained
Veggies (modify/substitute as
needed):
chopped tomatoes, red onion,
cilantro, cucumber (to taste, I
typically do 1-2 TBS each)
Dressing:
1 TBS light mayo
1 TBS greek yogurt
1/2 lime (juice)
splash of hot sauce directions:
2. Drain tuna
tupperware
4. Stir dressing ingredients together in a small
5. Mix to combine. I love eating this with a few
Ritz crackers!
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 207
Fat: 5.5
Protein: 28
Carbs: 14
75
avocado
chicken salad
ingredients:
6-8 oz chopped chicken (any
kind, I typically use leftover air
fried chicken for this)
1-2 TBS shredded cheese of
choice
1-2 slices cooked/crumbled
bacon (or bacon bits)
1/2 avocado (diced)
2 TBS corn
2 TBS plain greek yogurt (or light
mayo)
1/2 tsp fiesta ranch seasoning
(or taco/fajita seasoning)
1 lime
directions:
1. Add all ingredients to a bowl or tupperwear
*adjust amounts to fit YOUR needs* container and stir until evenly coated and
combined.
2. Chill in fridge and serve with a small bit of
crushed tortilla chips or fritos on top (or use
tortilla chips or crackers for dipping)
3. Would also go great on a bed of lettuce or in
a low carb wrap!
Yield/servings: 2
macros (approx)
per 1 serving:
Calories: 193
Fat: 10
Protein: 20
Carbs: 5
76
spring roll salad
ingredients:
1/2 cup cooked pasta of choice, I
use rice noodles (approx 1-2 oz)
4 oz shrimp, salmon, or chicken
Veggies (modify/substitute as
needed):
1/4 cup chopped purple cabbage
or slaw mix
1-2 TBS shredded carrots
1-2 TBS cucumbers
1 TBS chopped nuts (I like peanuts
or cashews here)
1 tsp wonton strips (walmart)
Dressing: directions:
1 TBS light mayo
splash of soy sauce
1 tsp honey 2. Prepare shrimp, or chicken of choice (I use
1/2 lime (juice)
air fryer, see instructions on pg. 39)
splash of hot sauce or 1 tsp chili crisp
or just use store bought yum yum sauce tupperware
4. Stir dressing ingredients together in a small
5. Mix to combine. Serve with crispy wonton
strips on top. Enjoy hot or cold!
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 308
Fat: 9
Protein: 20
Carbs: 34

pesto pasta salad
ingredients:
1 TBS chopped pepperoncini or
banana peppers
halved cherry or grape tomatoes
shredded lettuce (I do a big
handful)
1 TBS feta cheese
Dressing:
1 TBS pesto sauce
1 TBS greek yogurt
1-2 TBS banana pepper juice (or
pickle juice)
directions:
mine, see pg. 37) and chop all veggies.
4. Stir pesto sauce + greek yogurt in a small
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 329
Fat: 12
Protein: 31
Carbs: 28
78
crunchy cobb salad
ingredients:
Chicken of choice (I like
Applegate air fried chicken strips
for this)
Lettuce/Spinach/salad mix of
choice
Veggies of choice, to liking, I
like:
-diced tomato
-thin sliced red onion
-thin sliced avocado

1-2 TBS crumbled bacon (or
bacon bits)
1-2 TBS french fried onions directions:
2 TBS dressing of choice, I like honey 1. Prepare chicken of choice, then dice into
mustard
bite sized pieces
2. If making your own bacon, cook to your
*adjust amounts to fit YOUR needs* liking then crumble
3. Cut all veggies of choice
4. Assemble salad and lightly drizzle with
dressing and toss. Sprinkle with french fried
onions.
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 249
Fat: 11
Protein: 20
Carbs: 18
79
Oriental chicken
salad
ingredients:
approx 2 cups lettuce or salad mix
of choice
2 chicken strips of choice (I like
Applegate brand)
1 small mandarin orange (or cutie)
1 TBS cashew pieces
1-2 TBS wonton strips
Ginger sesame dressing of choice (I
like the Ginger People brand from
Walmart)
directions:
1.Cook chicken according to package directions (I
air fry mine), then slice into bite size chunks
2.To a large bowl, add salad mix on bottom, top

with chicken, oranges, cashews, wonton strips and
lightly toss to combine
3.Drizzle with 1-2 TBS ginger sesame dressing of

choice and enjoy!
Yield/servings: 1
macros (per 1)
Calories: 328
Fat: 16
Protein: 12
Carbs: 33
80
apple pecan salad
ingredients:
Chicken of choice (you can use
rotisserie or grilled chicken of
choice)
Spinach/salad mix of choice
granny smith apple (to taste, I
usually do about 1/2 of an apple)
1 TBS dried cranberrries
1 TBS chopped pecans
1 TBS feta (or blue) cheese
2 TBS dressing of choice, I like any

fruity dressing like Ken's light
raspberry walnut vinaigrette
I like to serve mine with pita chips for directions:

extra crunch
1. Prepare chicken of choice, then dice into
bite sized pieces
2. Cut your apple into bite sized chunks
*adjust amounts to fit YOUR needs* 3. Assemble salad with ingredients listed and
lightly drizzle with dressing and toss.
4. Serve with pita chips or your favorite
wrap/sandwich
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 266
Fat: 8
Protein: 26
Carbs: 25
81
MEAL TIME
Lunch + Dinner ideas to keep you on track and crushing goals.

Feel free to turn any of these into meal prep as well. Don't ever
forget how capable you are.
82
jalapeno popper
chicken salad
ingredients:
1 (5 oz) can chicken, drained OR 4
oz any chicken, chopped

1-2 TBS PLAIN greek yogurt or

light mayo
1 TBS pickled jalapenos (or to

taste)
1/4 tsp ranch seasoning directions:

I know it's a weird concept but canned chicken
actually works best in this.
1.Drain chicken well, and add all ingredients to a

bowl or tupperwear container.
2.Stir until evenly coated and combined.
3.Chill in fridge and serve with chips, crackers,

bell peppers, or even add to a salad!
Yield/servings: 1
macros (approx)
per serving:
Calories: 178
Fat: 5
Protein: 29
Carbs: 1

jalapeno
popper dip
ingredients:
1 (5 oz) can chicken, drained OR 4
oz any chicken, chopped

1 laughing cow wedge (I use light,

but any kind works)
1 TBS PLAIN greek yogurt
1 TBS pickled jalapenos (or to

taste)
1/4 tsp ranch seasoning directions:

I know it's a weird concept but canned chicken
1 TBS shredded cheese actually works best in this.
1.Drain well then add all ingredients to a bowl

and use a fork to mash together to combine.
2.Add shredded cheese on top and microwave 1

min 30 seconds.
3.Serve with chips, crackers, carrots/celery, or

Yield/servings: 1 veggies!
macros (approx)
per serving:
Calories: 203
Fat: 6.5
Protein: 31
Carbs: 2

italian GRINDER
ingredients:
1 low carb tortilla of choice (I like
Mission Carb Balance)
3 slices deli pepperoni (or 5-6

small turkey pepperonis) and/or
deli salami
cheese of choice (I like thin sliced

provolone for this)
GRINDER SLAW:
1/2 cup shredded lettuce (or more)

2 TBS chopped Banana peppers or
pepperoncini
very thinly sliced red onion (to
directions:
taste) 1.Assemble cheese and lunch meats onto
1 TBS light italain dressing
1 TBS light mayo surface of tortilla
*adjust amounts to fit YOUR needs* 2.In a small bowl, add grinder slaw ingredients
and mix well. Add this in wrap.
3.Roll tortilla (like a burrito) tightly!
4.Slice in half and enjoy :)
Yield/servings:1 Enjoy cold paired with your favorite sides for a

quick + yummy lunch!
macros (approx)
per 1 serving:
Calories: 319
*if preparing this to pack to work, I like to
Fat: 20
include all grinder slaw ingredients in a ziploc
Protein: 26
Carbs: 21 bag (and keep dressings separate), then mix
together by shaking in bag right before eating*
85
italian Roll-Ups
ingredients:
2 slices deli pepperoni
2 slices deli salami
2 slices cheese of choice (I like thin
sliced provolone for this)
Add-ins of choice
banana peppers or pickles
shredded lettuce or spinach
tomato, etc.
directions:
1.Start by layering slices of ham out flat on
surface, then layering with pepperoni (slightly
staggering), and salami, then cheese (think of
*adjust amounts to fit YOUR needs* making a straight but overlapping row with
your meats/cheese)
2.Add fillings of choice, I typically do a little

shredded lettuce, banana peppers, red onion.,
3.Beginning from the cheese end, begin to roll

Yield/servings: 1 up (like you would roll a pinwheel)
macros (approx) 4.Secure with a tooth pick

per 1 serving:
Calories: 208
Enjoy cold paired with your favorite sides for a
Fat: 15
quick + yummy lunch! I also like to bring a
Protein: 19
Carbs: 3 small container of italian dressing to dip these
in!
86
chicken salad roll ups
ingredients:
3 slices thin sliced provolone
1 single serve chicken salad cup (I

like the ones at walmart in the deli
section, or make your own)
3 pickle spears (or cucumbers)
directions:
1.Start by laying out slices of cheese out on
surface, divide your chicken salad evenly
amongst your 3 slices
2.Add your pickle (or cucumber) spear on top
and roll up, I like to secure mine with a
toothpick
3.I like to pack these for lunch with sides like

pretzels/chips, fruit, carrots with ranch dip,
Yield/servings: 1 hard boiled egg, etc. (like a fun adult
lunchable!)
macros (approx)
per 1 serving:
Calories: 380
Fat: 31
Protein: 21
Carbs: 3
87
pizza pocket
ingredients:
1 joseph pita (from Walmart)
2-3 TBS pizza sauce
4-6 slices deli ham
8-10 slices turkey pepperoni
2-3 TBS shredded mozzarella
other pizza toppings of choice

(Italian sausage, ground beef,
peppers, onion, olives, etc.) directions:
1. Cut pita in half and spread with pizza sauce, stuff
each half with ham, pepperonis, cheese, and other
pizza toppings of choice
3. Air fry (or bake) on 370 for 5-6 minutes or until

outside is crisp and inside is hot and melty
Serve with sides of choice and optional ranch or

pizza sauce for dipping!
Yield/servings: 1
macros (per 1)
Calories: 246
Fat: 5
Protein: 26
Carbs: 5
88
buff chicken pocket
ingredients:
1 (5 oz can) chicken, drained (OR 4-
5 oz any kind of grilled or rotisserie
chicken)
2 light laughing cow cheeses
1-2 TBS hot sauce (I like Frank's)
1 joseph pita (from Walmart)
2-3 TBS shredded cheese of choice
directions:
1.In a small bowl, combine chicken, laughing cow
cheese, and hot sauce, I like to mash with a fork (I
like to heat this for 30 seconds before step 2)
2. Cut pita in half and stuff each half with half of

your buffalo chicken mixture, add shredded cheese
3. Air fry (or bake) on 370 for 5-6 minutes or until

outside is crisp and inside is hot and melty
Yield/servings: 1 Serve with sides of choice and optional ranch for

dipping!
macros (per 1)
Calories: 312
Fat: 13
Protein: 40
Carbs: 13
89
spinach dip flatbread
ingredients:
1 low carb pita of choice (I like
Joseph's brand from walmart)
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 of parmesan + 1 TBS
mozzarella directions:
1.Spread spinach + artichoke dip over the
surface of your pita
2.Add chicken (shredded or diced into

chunks), sprinkle cheese over
3. Air fry (or bake) for 5-6 min on 370F then

slice like into fourths like a mini pizza
Yield/servings: 1 Pair with your favorite sides for a quick +

yummy lunch!
macros (per 1)
Calories: 203
Fat: 11
Protein: 22
Carbs: 11
90
Loaded nachos
ingredients:
2 low carb tortillas (I use Mission
Carb Balance)
4 oz lean beef (taco meat)
Veggies of choice: I like pico

here and sometimes black beans
2 TBS queso of choice (I like

Pancho's brand)
1 TBS shredded cheese of

choice
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. Brown your beef in a skillet until cooked

through then add taco seasoning packet (I also
add a splash of water or fresh salsa to moisten it
up)
3. I like to heat a small amount of cheese dip

Yield/servings: 1 (approx 2 TBS) and add a splash of milk to thin it
out
macros (per 1)
Calories: 405 4.Assemble: chips, taco meat, veggies, queso
Fat: 23
Protein: 38 *top with pico, sour cream, jalapenos, shredded
Carbs: 9 cheese, etc.
91
southwestern
egg rolls
ingredients:
1 5 oz can chicken (drained)
1 laughing cow cheese

(or fajita seasoning)
1-2 TBS black beans, corn, and

pico
5-6 mini 0 net carb tortillas

(Mission brand) or 1-2 regular
sized tortillas will work

directions:
1. In a bowl, mix chicken, laughing cow
cheese, seasonings, I like to mash with a
fork
2. Stir in black beans, corn, and pico
3. Add this filling evenly to torillas, add a
sprinkle of cheese to each, and roll into
taquitos (tuck ends and roll up).
4. Spray with avocado oil and air fry on 400F
for 4 minutes, flip, 4 more minutes (or
Yield/servings: 5-6 egg rolls shallow fry in a skillet until lightly golden
brown).
macros (approx)
per 1 egg roll: 5. Serve with a small amount of Avocado
Calories: 73
Ranch (I like Chick-fil-a brand from
Fat: 3 Walmart)
Protein: 8.5
Net Carbs: 1.5
92
creamy chicken
taquitos
ingredients:
Mission zero net carb tortillas (or
any kind of tortilla is fine)
3-4 oz chicken, chopped (any

kind works, canned, rotisserie,
leftover grilled chicken, etc)
1 laughing cow wedge
1 TBS plain greek yogurt
(or taco/fajita seasoning)
optional pico/salsa
directions:
1. Mix together all ingredients until combined
2. Add some of the mixture to tortillas (if using
the small zero net carb ones, I can usually
make 5-6 with the filling, if using larger
tortillas you can probably make 3)
3. Add filling, tuck ends, and roll tightly like a
burrito
4. Spray with oil of choice + air fry 400F for 3-4
minutes each side OR shallow fry in a skillet
Yield/servings: 5-6 taquitos with a very small drizzle of oil
macros (approx)
per 1 taquito:
Calories: 57
Fat: 2
Protein: 7.5
Net Carbs: .3
93
buff chicken
taquitos
ingredients:
4 Mission zero net carb tortillas
(or any kind of tortilla is fine)
I prefer a small 5 oz can of

chicken (drained) for these but
any kind works, rotisserie,
leftover grilled chicken, etc.
1 laughing cow wedge

1-2 TBS hot sauce (Franks)
1/4 tsp ranch seasoning
1 TBS shredded cheese per

taquito
directions:
1. Mix together all ingredients until combined
2. Add some of the mixture to tortillas (if using
the small zero net carb ones, I can usually
make 4 with the filling, if using larger
tortillas you can probably make 2)
3. Add filling, tuck ends, and roll tightly like a
burrito
Yield: 4 taquitos with a very small drizzle of oil
macros (approx)
per 4 taquitos:
Calories: 280
Fat: 13
Protein: 35
Net Carbs: 1.4
94
hot pocket
roll ups
ingredients:
4 Mission zero net carb tortillas
(or any kind of tortilla is fine)
2 TBS pizza sauce
2 string cheese sticks
2-3 turkey pepperonis per hot

pocket
directions:
1. Spread a small amount of the pizza sauce on
tortilla
2. Add turkey pepperonis

3. Cut string cheese in half and place half of
cheese on top of pepperonis
4. Tuck ends and roll tightly, repeat with others
with a very small drizzle of oil
Yield: 4-5 6. Serve with pizza sauce for dipping :)
macros (approx)
per 1 taquitos:
Calories: 72
Fat: 4
Protein: 7.5
Net Carbs: 1
95
taco tostadas
ingredients:
4 oz lean ground beef (seasoned
with taco seasoning)
1/4 cup fat free refried beans
2 tostadas
2 TBS shredded cheese of choice
taco toppings of choice: I like pico,

shredded lettuce, lime
Lime Crema sauce:

2 TBS PLAIN greek yogurt directions:
squeeze of lime juice 1.Make taco meat by browning ground beef in a
1/4 tsp cajun seasoning skillet, then adding taco seasoning packet of choice.
splash of hot sauce (if you make the full 1 lb. meat, use the entire taco
seasoning packet). Add a splash of water or beef
broth to meat to make sure it's not too dry.
2. I like to "doctor up" my refried beans by heating

them in a bowl with a splash of milk and seasoning
well with garlic powder, cumin, chili powder, and
seasoning salt.
Yield/servings: 2 tostadas 3. Spread a thin layer of beans onto your tostadas,

then add taco meat mixture.
macros
Calories: 434 4. Add shredded cheese (approx. 1-2 TBS each) and
Fat: 21
microwave or bake to melt.
Protein: 34
Carbs: 27
5. Add taco toppings of choice and follow with crema
sauce if preferred.
96
garlic parm
chicken bites
ingredients:
4-6 chicken tenderloins (cut into
bite sized pieces)
1/2 tsp: paprika, salt, pepper,

garlic, italian
Optional skewers (I cut mine in half

so they fit in air fryer)
Sauce:
1 TBS butter (melted)
1 tsp garlic
1 TBS parmesan cheese
1 TBS garlic parm wing sauce (I like directions:
Buffalo wild wings brand) 1.Dice chicken breast into bite sized chunks and
pat dry, toss in seasoning mixture and rub until all
chunks are evenly coated
2. If using skewers (you don't have to), cut those in

half and add chicken chunks (about 4-5 per skewer)
3. Place in air fryer and air fry on 400F for 4 minutes,

then brush sauce over, flip chicken, brush other
side and continue cooking on 400 for 4 more
minutes
Yield: 5 skewers
4. Feel free to brush with more sauce after cooking
macros (per 1)
Calories: 97
if you prefer, I like to serve mine with mashed
Fat: 5 potatoes and a green veggie!
Protein: 16
Carbs: 0
97
chicken parm
casserole
ingredients:
Meat from 1 rotisserie chicken (or
approx 4-6 chicken breasts,
cooked/shredded)
2 cups pasta (cooked)
1 jar marinara of choice
1/2 cup mozzarella
1/4 cup italian panko

breadcrumbs
directions:
1. Cook pasta of choice (I like Barilla protein
pasta for a bit of added protein). Mix pasta
with a little bit of marinara sauce and assemble
in the bottom of an 8x8 baking dish.
2. Add your shredded chicken on top, then cover
with the remainder of marinara
3. Sprinkle with cheese + breadcrumbs
4. Cover and bake on 375F for 20-25 minutes,
uncover and bake 5 more.
Yield/servings: 6 servings 5. Serve with green veggie of choice or Italian
side salad
macros (approx)
per 1 serving:
Calories: 341
Fat: 10
Protein: 36
Carbs: 27
98
skillet lasagna
ingredients:
1 lb. italian turkey sausage (4 links)
6-7 lasagna noodles
1 jar spaghetti sauce
5 oz plain greek yogurt

1/2 cup skim ricotta
1/4 cup skim mozz
1/4 cup parmesan
1/2 tsp italian seasoning, salt,
pepper, garlic
more mozzarella for topping

(approx 1/2 cup)
optional: turkey pepperonis (10) directions:

1. Break lasagna noodles into smaller pieces and boil
until tender
2. Brown italian turkey sausage in a skillet until
cooked through, season with seasonings of choice
*adjust amounts to fit YOUR needs* (I do salt, pepper, garlic, italian)
3. Add about 3/4 of your spaghetti sauce to the meat
once it’s done, and stir to combine. Add lasagna
noodles to this once they’re ready.
4. In a small bowl, mix together greek yogurt, ricotta,
both cheeses, and seasonings listed. Stir and add
Yield/servings: 6-8
this over your pasta, spread.
macros (approx) 5. Add the other 1/4 of your sauce over this later and
per 1 serving:
spread.
Calories: 281
6. Optional, add a layer of turkey pepperonis and
Fat: 11
Protein: 21 finish with a layer of mozzarella, cover to melt or
Carbs: 24 transfer to oven until cheese is melted
7. I like to eat mine with a big italian side salad!
99
crockpot marry me
chicken
ingredients:
4 chicken breasts (diced)
1/2 packet Italian dressing

seasoning mix
1/2 cup (up to 1 cup) chicken

broth
1 jar alfredo sauce
1/4 cup parmesan
1/2 cup Italian shredded

cheese
sun dried tomatoes (to taste, directions:

approx 1/4 cup or more)
1.Add diced chicken breast (raw, thawed) to
1-2 cups baby spinach (fresh) crockpot and sprinkle with 1/2 packet italian
dressing seasoning mix
serve with pasta or over mashed
potatoes or veggies of choice
2. Add 1/2 cup chicken broth, alfredo sauce, both
cheeses, and sun dried tomatoes
3. Cover and cook for 3-4 hours on high, then stir

(can add more chicken broth here if you don't want
yours as thick).
Yield/servings: 4
4. Add spinach and stir in, cover and continue
cooking until it's wilted.
macros (approx)
Calories: 259
Fat: 10 5. I like to serve mine over pasta/zucchini noodles
Protein: 32 or mashed potatoes!
Carbs: 9
100
white chicken
enchilada soup
ingredients:
4-6 chicken breasts thawed
1/2 packet fajita seasoning
3-4 cups chicken broth
1 can/jar green enchilada

sauce (I use Siete brand)
1-2 cans white beans of choice

(drained) optional
1/2 block cream cheese (4oz)

2 cups shredded monterey
1 cup half and half (or milk)
1 small can salsa verde (7 oz)
directions:
1.Add chicken breast (raw, thawed) to crockpot
and sprinkle with 1/2 packet fajita seasoning mix
2. Add green enchilada sauce and chicken broth (3

cups if you like a thicker soup, or 4 if you like having
lots of broth), if using beans, add them here too.
3. Cover and cook for 3-4 hours on high, you

should be able to easily shred chicken with 2 forks.
Yield/servings: 8-10 4. Stir in cream cheese (best if this is room temp),

shredded cheese, half and half, and salsa verde
continue cooking on low until melted and thickened
macros (approx)
Calories: 261
(30 min or less probably)
Fat: 14
Protein: 23 5. Enjoy! I like to serve mine with sour cream (plain
Carbs: 10 greek yogurt), shredded cheese, and crispy tortilla
chips on top! Also pairs great with quesadillas
made on low carb tortillas! 101
doritos locos
tacos casserole
ingredients:
8 chicken tenderloins (or 4
breasts) thawed
2 cans cream of chicken
1/2 can rotel (or full if your

family likes this)
1/2 cup shredded cheese of

choice
1/2 packet Fiesta ranch

seasoning + 1/2 packet Fajita
seasoning (OR 1 full fajita
seasoning packet if you prefer)
directions:
Optional toppings of choice:
-crushed Doritos 1. In a crock pot add thawed chicken, seasoning
-shredded lettuce packets, 2 cans cream of chicken, rotel,
-Plain greek yogurt/sour cream shredded cheese.
-salsa/hot sauce
2. Cover + cook for 3-4 hours on high (or 4-6
hours on low)
3. Stir + use 2 forks to shred chicken (if its done,

the chicken should just easily shred apart)
4.Serve over rice/cauliflower rice/veggies, use

Yield/servings: 6
as a filling for burritos, or make a plate of nachos
with it!
macros (approx)
Calories: 167
Fat: 5
Protein: 20
Carbs: 10
102
creamy crockpot
meatball ravioli
ingredients:
1 package frozen meatballs (I
like Great Value turkey
meatballs for this)
1-2 jars Vodka sauce (I like

Rao’s brand)
salt, pepper, garlic, crushed

red pepper, italian seasoning
to taste
1 package Rana Ravioli (I get

family sized)
directions:
1. In a crock pot add frozen meatballs, and both
sauces, and seasonings of choice
2. Cook on high for 2-4 hours (or low for 4-6)

until meatballs are cooked
3. Add in your package of ravioli and stir so that

sauce/meatballs are covering your pasta, cover
and continue cooking for 30 min to 1 hour or
until your pasta is tender!
Yield/servings: 10-12
4. I like to serve mine OVER air fried zucchini
and top mine with parmesan cheese and serve
macros (approx)
Calories: 354
with a big italian side salad! The meatballs also
Fat: 20 work great for meatball subs!
Protein: 22
Carbs: 21
103
crockpot creamy
chicken casserole
ingredients:
8 chicken tenderloins (or 4-5
breasts) thawed
1 box stovetop stuffing mix (I

get savory herb flavor)
salt, pepper, garlic, to taste
1 (5 oz) container plain nonfat

greek yogurt
1/3 cup water
2 cans cream of chicken soup
directions:
1. In a crock pot add chicken, season with
seasonings of choice
2. Add stuffing mix directly on top of chicken
3. In a small bowl mix together greek yogurt,

water, and cans of cream of chicken, then
spread this over the top of your chicken/stuffing
mix
4. Cook on high for 4 hours or low for 6, I like to

Yield/servings: 5
serve mine over a mindful amount of white rice
and with a green veggie or side salad!
macros (approx)
Calories: 345
Fat: 9
Protein: 26
Carbs: 36
104
enchilada roll ups
ingredients:
2 Joseph's lavish bread
1 lb. lean hamburger meat
1/2 can fat-free refried beans
1 can enchilada sauce
1/2 cup white queso (I use
Pancho's brand)
directions:
1. Take 2 Joseph's brand Lavish breads and
divide each into 3 equal sections (6 sections
total)
2. Brown ground beef in a skillet, add taco
seasoning and stir until evenly coated. Add
in 1/2 can refried beans and 1/2 can
enchilada sauce. Stir until combined.
3. Spread meat filling amongst sections evenly
then sprinkle lightly with cheese, roll up and
Yield/servings: 6 place in 9x13 glass dish
4. Pour the rest of your enchilada sauce over
macros (approx)
per 1 serving: the roll-ups and drizzle lightly with white
Calories: 276
queso
Fat: 14 5. Bake on 375F for 25 minutes
Protein: 28
Carbs: 11
105
white chicken
enchiladas
ingredients:
2 Joseph's lavish bread
meat from 1 rotisserie chicken (or
roughly 8-10 oz shredded
chicken
1/2 fajita seasoning packet
1/2 cup verde salsa (and more
for on top if you prefer)
5 oz container PLAIN greek
yogurt
1/2 cup white queso (I use
Pancho's brand)
*these are also great using low carb

tortillas*
directions:
1. Take 2 Joseph's brand Lavish breads and
divide each into 3 equal sections (6 sections
total)
2. Add shredded chicken, greek yogurt, fajita
seasoning, and salsa verde to bowl. Stir until
combined.
3. Spread meat filling evenly amongst sections
then sprinkle lightly with cheese, roll up and
place in 9x13 glass dish
Yield/servings: 6 4. Pour a little of the salsa verde over the roll-
ups and drizzle lightly with white queso
macros (approx)
per 1 serving: 5. Bake on 375 for 25 minutes
Calories: 183
Fat: 7
Protein: 22
Carbs: 7
106
crockpot birria
tacos
ingredients:
Chuck Roast (size will vary)
1/2 jar pepperoncini peppers
1 (14 oz) can beef broth
1/2 yellow onion (sliced thin)
1/2 au jus gravy mix packet
1 carne asada seasoning packet
(I get Kinder's brand)
Low carb tortillas of choice

Monterey jack cheese (shredded)
taco toppings of choice (pico,
shredded lettuce, sour
cream/plain greek yogurt, etc.)
directions:
1. In a crock pot, add meat and seasoning packets
listed
2. Add thinly sliced onion and 1/2 jar
pepperoncini peppers with the juice (if you are
sensitive to spice, maybe add 1/4 of the jar)
3. Pour the can of beef broth over and cover with
lid. Set to high and cook for 6-8 hours or until
meat falls apart very easily.
4. Once tender, shred with fork.
Yield/servings: 10 5. Take tortillas and dip them in the juice from
your crockpot, then fill with meat and cheese,
macros (approx)
per 1 serving: fold over like a quesadilla
Calories: 252
6. In a large skillet sprayed with cooking spray,
Fat: 18 set to medium high and let it get hot. Once hot,
Protein: 18 add taco and brown both sides.
Carbs: 3.3
7. Serve with sides of choice
107
low carb
manicotti
ingredients:
2 Joseph's Lavish wraps
marinara sauce of choice (if

cooking with meat, I like to use
1/2 lb. turkey italian sausage or
lean ground beef)
Filling:
15 oz container ricotta
1/2 cup parmesan cheese
1/4 cup mozzarella
1 tsp italian
1/2 tsp garlic, salt, pepper
1 egg
directions:
Additional shredded mozzarella for 1. If making meat sauce, cook meat of choice
topping
and add marinara, let simmer while you
prepare filling.
2. In a bowl, stir together all filling ingredients
3. Get 2 lavish wraps, and cut each into 3 even
sections.
4. Divide filling amongst your 6 sections,
spread, and roll each
5. Place in a 9x13 baking dish (I add a little
Yield/servings: 6 rolls sauce to the bottom of the dish so rolls don't
stick), add sauce on top of rolls. Sprinkle
macros (approx)
per 1 serving: with cheese.
Calories: 233
6. Bake on 375 F for 25 minutes
Fat: 12
Protein: 21
Carbs: 11
108
italian sausage
sammies
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

directions:
mine with pasta, veggies.
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: 6
5. Place link inside toasted low carb hot
macros (approx)
per 1 : dog bun as a hoagie :)
Calories: 295
Fat: 12
Protein: 25
Carbs: 21
109
smash burger buns
ingredients:
1 pkg. low carb
hamburger buns (I like
Healthy Life brand)
1/2 au jus packet
Shredded cheese of
choice
Optional: diced onion,

pickle, burger toppings
Smash Burger sauce:

3 TBS light mayo directions:
2 TBS ketchup 1. In a skillet, brown ground beef and season with 1/2 of
1 tsp mustard
an au jus packet (dry). Stir until combined, add a splash of
splash pickle juice
water or pickle juice here if you need it.
1/4 tsp seasoning salt,
garlic, pepper
2. Arrange low carb buns on baking sheet in a single layer
3. Spread a little of the Smash Burger sauce on each bun
then spoon meat mixture on top, lightly sprinkle with
cheese (approx 1-2 TBS cheese per bun). Finish with
burger toppings of choice.
Optional addition: can add caramelized onions/mushrooms

Yield/servings: 8 (or 16 bun halves) here (I sauté very finely diced onions in a skillet sprayed
with nonstick oil on medium heat, once they start to brown
macros (approx) I will add a splash of soy sauce and/or chicken broth and
per 2 bun halves: continue to simmer until soft
Calories: 223
Fat: 8 4.Bake 400F for 5 minutes or until lightly toasted and
Protein: 20 cheese is melted
Carbs: 18
5. Serve with sides of choice (I usually serve mine with fries
and air fried parmesan green beans!) 110
meatball subs
ingredients:
1 package frozen
meatballs, Italian style
1 jar marinara or pizza

sauce of choice
Pkg low carb hot dog

buns (I like Healthy Life)
1 TBS butter (melted) +

sprinkle italian seasoning
and garlic
thin sliced provolone directions:

1. Air fry (or bake) meatballs, 380F for 8-10
minutes until lightly crisp on outside
2. Arrange low carb buns on baking sheet,

Meatballs can also be made in the crockpot!
slightly open to fill with meatballs (4-5 per bun)
3. Spoon marinara on top and finish with a

sliced of provolone cheese (cut in half)
Yield/servings: 8 4. Brush outsides of buns lightly with melted

garlic butter and bake 400F for 5 minutes or
macros (approx)
per 1 serving: until lightly toasted and cheese is melted
Calories: 192
Fat: 9 5. Serve with sides of choice (I usually serve
Protein: 14 mine with fries and a big Italian side salad or air
Carbs: 17
fried parmesan green beans!)
111
Kielbasa subs
ingredients:
1 turkey kielbasa
Pkg low carb hot dog

buns (I like Healthy Life)
1 TBS butter (melted) +

and garlic
8 slices thin sliced

mozzarella
marinara OR alfredo sauce

directions:
optional additions like
sautéed onion/bell 1. Slice turkey kielbasa into 1/2 inch rounds, air fry
peppers, pepperoncini (or bake), 380F for 8-10 minutes until lightly crisp on
peppers outside
*adjust amounts to fit YOUR needs* 2. Arrange low carb buns on baking sheet, open to
fill with sausage slices (5-6 per bun)
3. Add sauteed veggie on top if using, spoon

marinara or alfredo on top and finish with sliced
cheese (cut in half)
Yield/servings: 8 subs
4. Brush outsides of buns lightly with melted garlic
macros (approx) butter and bake 400F for 5 minutes or until lightly
per 1 serving:
toasted and cheese is melted
Calories: 242
Fat: 11
Protein: 17
5. Serve with sides of choice (I usually serve mine
Carbs: 21 with fries and a big Italian side salad or air fried
parmesan green beans!)
112
mini french bread
pizzas
ingredients:
2 low carb hot dog buns (I
like Healthy Life) split
open
1/2 TBS butter (melted) +

and garlic
3-4 TBS pizza sauce of

choice
4 TBS skim mozzarella
Turkey pepperonis and directions:

other pizza toppings of
1. Melt butter in a small bowl and add garlic, italian
choice
seasonings, brush this on your hot dog buns (split
them apart first)
*adjust amounts to fit YOUR needs* 2. Air fry or bake 400F for 3 minutes or until lightly
toasted
3. Add pizza sauce, cheese, and pizza toppings of

choice
Yield/servings: 1 (4 halves) 4. Continue to bake or air fry on 400 for 3 more

minutes or until toasty and melty
macros (approx)
per serving:
5. Serve with sides of choice (I usually serve mine
Calories: 361
with fries and a big Italian side salad or air fried
Fat: 15
Protein: 22
parmesan green beans!)
Carbs: 39
113
lazy sesame chicken
ingredients:
5-6 chicken nuggets (I get
Tyson air fried nuggets)
3 TBS sesame sauce (I use PF

Chang's from Walmart) + 1 TBS
honey + 1 tsp light mayo
1/2 package any type of

instant Asian-style noodles, I
like Annie Chun's teriyaki
noodle bowls
Optional zucchini noodles

(frozen/microwave bag) directions:
Light yum yum sauce optional 1. Cook chicken nuggets in air fryer or oven
(Walmart) according to package directions
2. Mix together sesame sauce, honey, light
mayo
3. Once nuggets are done, toss them in the
sauce until coated
4. Cook your instant noodles, I cook half a
package then mix with some zucchini noodles
(dry them off really well) for better
Yield/servings: 1 macros/more volume but this is optional
5. Stir in the sauce that comes with noodles
macros (approx)
per 1 serving: 6. Add chicken on top of noodles, top with light
Calories: 427 yum yum sauce if preferred
Fat: 6
Protein: 15 (suggested amounts provided as an example but
Carbs: 77 of course modify to fit your preference/needs)
114
lazy honey chicken
ingredients:
5-6 chicken nuggets (I get
Tyson air fried nuggets)

instant)
-3 TBS sesame sauce (I use PF

Chang's from Walmart)
-1 TBS honey
-1 tsp light mayo
Veggie of choice (I like

cooked broccoli or green
beans with this)
directions:
Light yum yum sauce
optional (Walmart) 1. Cook chicken nuggets in air fryer or oven
according to package directions
2. Mix together sauce ingredients
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: 341
Fat: 6 (suggested amounts provided as an example
Protein: 16 but of course modify to fit your
Carbs: 53 preference/needs)
115
snacks +
SIDES
Flavorful tag-alongs you can add with your meals, or between.

You're doing great, be proud of YOU!
116
crispy parmesan
zucchini fries
ingredients:
1 zucchini
1/4 cup egg beaters (egg

whites) or 1 egg, whisked
1/4 cup (or more if needed)

italian panko breadcrumbs
1/4 cup parmesan
1/4 tsp garlic, seasoning salt,

pepper
you can use egg OR milk here for coating, or if

you have food allergies/intolerances you can
directions:
lightly mist your zucchini with oil instead 1. Slice zucchini into even sized fry shaped
slices, pat dry and place in a bowl
2. Add egg to zucchini and toss to coat all
pieces evenly
3. Mix panko, parmesan, and seasonings and
spread out evenly on a plate
4. Press zucchini fries into breadcrumb mixture
until all sides are coated
5. Air fry on 400 for 5-7 minutes (flipping
Yield/servings: 2 halfway through if you prefer)
macros (approx)
per 1 serving:
Calories: 139
Fat: 4
Protein: 11
Carbs: 15
117
home fries
ingredients:
2 potatoes of choice (I usually
use russet or red potatoes)
avocado oil spray
salt, pepper, garlic, cajun (to

taste)
directions:
1. Slice into even sized fry shape
pieces, spray or toss with oil or
cooking spray of choice (I use
avocado oil spray)
2.Toss in seasonings of choice

(season generously)
Yield/servings: 4 3. Air fry 400F for 10 min, shake,

macros (approx) 5-10 more min
per serving:
Calories: 55
(OR bake in oven 425F for 10 min,
Fat: 0
Protein: 2 flip, 10-15 more min)
Carbs: 13

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 5-6 min)
Yield/servings: varies (approx 2-3,
but rice expands after cooking) 4. Fluff with a fork
macros (approx)
per cooked 1/2 cup serving: *If you prefer stove top or rice cooker you can use
Calories: 90 those as well, just make sure to add seasoning to
Fat: 0 whatever water you're using*
Protein: 2
Carbs: 19
119
crispy parmesan
green beans
ingredients:
1/2 bag frozen LONG cut
green beans
garlic powder, seasoning salt,

pepper, lemon pepper (to
taste)
optional: squeeze of lemon

juice
sprinkle of parmesan cheese

directions:
1.Spray frozen green beans with oil or cooking
spray of choice, season generously with garlic
powder, seasoning salt, pepper, and lemon
pepper
2. Air fry on 370 for 7-8 minutes or until they look

crisp (or bake on 400F)
3.You can give them a squeeze of lemon juice +

Yield/servings: 2
sprinkle with parmesan cheese here if you like
macros (approx)
per serving:
Calories: 45
Fat: 0
Protein: 3
Carbs: 6

loaded smashed potatoes
ingredients:
4-6 small baby red potatoes (I
usually get red or yellow)
1 TBS PLAIN greek yogurt or light

sour cream
1-2 TBS bacon bits (or real bacon,

cooked and crumbled)
salt, pepper, garlic

directions:
adjust amounts to fit your needs 1.Cut potatoes in half and pierce with a fork
(poke holes in them in a few times), microwave
for 2-3 minutes or until they're fork tender
2. Place these on a baking sheet lined with foil,

and season with salt, pepper, garlic
3. bake on 450 for 15-20 minutes and then use

the underside of a glass to "smash them" flat.
Yield/servings: 2
macros (approx) 4. Add shredded cheese and bacon and return
per serving: to oven just long enough for cheese to melt
Calories: 101 (approx. 3-5 min)
Fat: 6
Protein: 8
Carbs: 8 5. Drizzle with sour cream or plain greek yogurt
after baking if preferred
Italian salad
ingredients:
1 bag Lettuce/spinach/salad
mix of choice
Veggies of choice (to taste): 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 (2-3 TBS)
Dressing: lightly drizzle + toss in

Olive Garden Light Italian or
other dressing of choice directions:
can also add sliced pepperonis 1. Mix all ingredients in a large bowl and toss
or grilled chicken to this for slightly to combine! This is a perfect side to
extra protein!
add with any meal to add freshness and
*adjust amounts to fit YOUR needs* volume!
Yield/servings: 3-4
macros (approx)
per serving:
Calories: 27
Fat: 1.5
Protein: 2
Carbs: 1
122
Italian
cucumber salad
ingredients:
1 baby cucumber sliced
grape or cherry tomatoes (to
taste, I usually do 4-5)
thinly sliced red onion (to taste)
2-3 TBS pepperoncini peppers or
banana peppers
splash of pepper juice (approx 2-
3 TBS)
1-2 TBS feta cheese
salt, pepper, Italian seasoning
directions:
1. In a bowl or tupperware, add all
ingredients (sliced)
2.Add a splash of pepperoncini (or banana

pepper) juice and a splash of water
3. Add seasonings and stir or shake to

combine
Yield/servings:1-2
4. When ready to serve, top with crumbled
macros (approx)
per serving: feta cheese
Calories: 27
Fat: 3
Protein: 3
Carbs: 7

parmesan broccoli
ingredients:
1/2 bag FRESH/RAW broccoli
garlic powder, seasoning salt,

pepper, lemon pepper (to
taste)
optional: squeeze of lemon

juice
sprinkle of parmesan cheese
directions:
1.Break apart broccoli so that it's in smaller
pieces (I don't like huge chunks and this helps
them crisp up too)
2.Spray with oil or cooking spray of choice,

season generously with garlic powder, seasoning
salt, pepper, and lemon pepper
2. Air fry on 370 for 7-8 minutes or until they look

Yield/servings: 2 crisp (or bake on 400F)
macros (approx)
per serving: 3.You can give them a squeeze of lemon juice +
Calories: 40 sprinkle with parmesan cheese right before
Fat: 0 serving
Protein: 3
Carbs: 6

street corn dip
ingredients:
2 cans southwestern corn
(drained)
1/2 cup light mayo
1 5 oz container PLAIN greek
yogurt (or sour cream)
1 tsp fiesta ranch seasoning (or
taco/fajita seasoning)
1/2 tsp chili powder + cumin
1/2 cup shredded cheese (I use
fiesta blend)
optional cilantro, chopped
juice from 1 lime
directions:
1.Drain corn, add to a large bowl
2. Add other ingredients and stir to combine
3. You can enjoy this hot, or cold! I like to
serve with Frito scoops or tortilla chips, this is
also great in salads or burrito bowls
Yield/servings: 8
macros (approx)
per serving:
Calories: 156
Fat: 7
Protein: 5
Carbs: 17

cream cheese
pepperoni bites
ingredients:
20 turkey pepperonis
2 light laughing cow cheeses (or

light cream cheese)
Italian seasoning + garlic powder
directions:
1.Lay out 10 turkey pepperonis on baking sheet
2. Using your laughing cow cheese (or cream

*adjust amounts to fit YOUR needs* cheese), spread evenly between pepperonis
3. Lightly sprinkle with italian seasoning and

garlic powder, add top pepperoni to each
4. Bake (or air fry) for 5-8 min on 400F or until

Yield/servings: 10 bites toasty and cheese is melty.
macros (approx)
per 10 bites: 5. Serve with marinara of choice for dipping
Calories: 103
Fat: 7
Protein: 8
Carbs: 1
126
feta bites
ingredients:
1 block feta cheese
1/4 cup egg beaters (egg

whites) or 1 egg, whisked
1/4 cup (or more if needed)

italian panko breadcrumbs
you can use egg OR milk here for coating, or if

you have food allergies/intolerances you can
lightly mist your zucchini with oil instead
directions:
1. Cut feta block into even sized cubes
2. Add egg to cubed feta and toss to coat all
pieces evenly
3. Spread panko out evenly on a plate
4. Press feta bites into breadcrumb mixture
until all sides are coated
5. Air fry on 380 for 3-4 minutes, flipping
halfway through, and cooking 3 more
minutes or until crisp on outside and melty
Yield/servings: 4 on inside
macros (approx)
per 1 serving: These are great served as an appetizer with
Calories: 157
marinara for dipping OR drizzle lightly with
Fat: 10 honey and serve with a fruit + nut salad
Protein: 12
Carbs:2
127
other.snacks
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)
Toasted pita bread sprinkled with cinnamon

+ sugar
128
sweet
TREATS
You are strong, capable, loved, and you deserve a little

treat for your sweet tooth.
129
Oreo cheesecake parfait
ingredients:
1 single serve container yogurt of
choice (I use cookies + cream
flavored or vanilla Greek yogurt
here, 5 oz cont.)
1 TBS chocolate OR oreo jello mix
2 TBS cool whip (or whipped

cream)
2 Oreo thins
Whipped cream for topping
directions:
1. Stir pudding mix and 1 TBS vcool whip into
yogurt container until smooth.
2. In a small bowl or cup, crush 1 oreo thin

(this will serve as your "crust")
3. Layer HALF of your pudding mixture on top
4. Add a layer of cool whip (approx 1 TBS)
5. Add the other half of your pudding mixture

Yield/servings: 1
macros for 1 6. Top with whipped cream + the other oreo
(approx):
Calories: 240
(crushed) on top
Fat: 5.5
Protein: 12
Carbs: 33 Enjoy immediately or cover and let it sit in the
fridge :)
130
1 min cinnamon
streusel 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
Streusel topping:
1 TBS brown sugar (or substitute)
1 TBS flour
1/4 tsp cinnamon directions:
1/2 TBS melted butter
1. Mix together your DRY boxed cake mixes (one
must be angel food cake, the other can be any
flavor) I like to store this dry mixture in a large
tupperware or ziploc bag
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.
macros are listed with using sugar substitute (Swerve) 3. make crumble in another small bowl. Soften
butter then mix with brown sugar + flour (I mash
Yield/servings: 1 mine together with a fork until it looks like sandy
macros (approx) crumbs).
per 1 serving: 4. Sprinkle crumble over cake
Calories: 226
5. Microwave for 45 seconds (or 1 min). eat like
Fat: 6
Protein: 3 this or serve with Halo Top icecream or frozen
Carbs: 38 cool whip!
131
1 min caramel
apple cake
ingredients:
1 vanilla dessert shell (like a
mini angel food cake, I get mine
from Walmart bakery)
1 apple
dash of cinnamon/brown sugar
(or brown sugar splenda)
Toppings of choice:
Caramel sauce (sugar free if
preferred)
crushed nuts/granola directions:
Whipped cream
1.Peel and dice apple into small, uniform chunks.
Place in a small bowl and sprinkle with cinnamon
and brown sugar, microwave for 1:30-2 min or until
*adjust amounts to fit YOUR needs* apples are soft
2. Place cooked apples on top of your cake then

top with caramel sauce and whipped cream
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 160
Fat: 0
Protein: 1
Carbs: 43
132
1 min. 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)
1 mini graham cracker pie crust

(walmart or amazon)
Crumble:
1/2 TBS butter (softened, NOT
melted)
1 TBS brown sugar (or substitute) directions:

1 TBS flour 1. Dice apple into bite sized chunks
Optional: frozen cool whip, halo
top ice cream, chopped nuts, 2. In a small bowl mix apple chunks, brown sugar,
caramel sauce, etc. 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).
Yield/servings: 1
4. Sprinkle crumble over apples and microwave
again for 45 seconds (or 1 minute).
macros (approx)
Calories:276
Spoon this mixture into your mini pie crust
Fat: 11
Protein: 3 5. Feel free to top with toppings of choice and
Carbs: 45 enjoy
133
1 min. peach cobbler
ingredients:
1 single serve cup of diced
peaches (drain juice)
1/4 tsp cinnamon (or more)
Crumble:
1/2 TBS butter (softened, NOT
melted)
1 TBS brown sugar (or substitute

like Swerve)
1 TBS flour
Optional: frozen cool whip, halo directions:

top ice cream, chopped nuts,
caramel sauce, etc. 1. In a small bowl add peaches (drained) and
sprinkle with cinnamon, microwave for 30-45
seconds.
2. While your peaches are in microwave, make

crumble in another small bowl. Soften (don't melt)
butter then mix with brown sugar + flour (I mash
mine together with a fork until it looks like sandy
crumbs).
3. Sprinkle crumble over peaches and microwave

Yield/servings: 1
again for 45 seconds (or 1 minute).
macros (approx)
Calories: 150
Fat: 6 4. Feel free to top with toppings of choice and
Protein: 2 enjoy (I like mine with frozen cool whip on top)
Carbs: 27
134
caramel apple dip
ingredients:
1 single serve Greek yogurt of
choice (I prefer a seasonal
flavor like pumpkin spice or
apple pie for this but any will
work)
sprinkle of cinnamon
1 TBS cool whip or whipped

cream
1-2 TBS caramel syrup/sauce

(sugar free if preferred, I like
smuckers)
sprinkle of granola, chopped

pecans, or both directions:
Apple slices for dipping 1. Mix cinnamon and cool whip into your yogurt, stir
until well combined
2.Top with caramel sauce and toppings of choice (I

like granola and chopped pecans on mine)
3. Serve this dip with with apple slices or other fruit

of choice (would be great with graham crackers
too)
Yield/servings: 1
macros (for dip)

Calories: 135
Fat: 0.5
Protein: 12
Carbs: 22
135
apple nachos
ingredients:
Granny smith apple
Drizzle of choice: melted

chocolate, yogurt, nutella,
melted peanut butter, honey,
caramel sauce, etc.
Toppings of choice: granola,

dried fruit, crushed nuts,
sprinkles, chocolate chips,
berries, etc.
directions:
Slice apple into thin "nacho shaped" slices
Prepare drizzle of choice and lightly drizzle

over apple slices
Add toppings of choice while chocolate (or

other drizzle) is wet
Enjoy :)
Yield/servings: 1
macros will
greatly vary
based on
toppings/
amounts
used
136
strawberry cheesecake
ingredients:
1 single serve container yogurt
of choice (I use strawberry
Greek yogurt here, 5 oz cont.)
1 TBS strawberry jello mix

1 TBS cheesecake jello mix

cream)

(I use Keebler, from Walmart)
OR just crush your own graham
cracker to use as a crust or
topping
directions:
sliced strawberry for topping
1. Stir pudding mix and cool whip into yogurt
container until smooth.
2. Divide mixture evenly into 2 mini pie crusts
3. Optional: top with toppings of choice,

enjoy immediately or chill
If you do not have the mini pie crusts you can

simple enjoy this as a dip with graham
Yield/servings: 2
crackers!
macros for 1
(approx):
Calories: 230
Fat: 6
Protein: 8
Carbs: 35
137
lemonade pie
ingredients:
of choice (I use lemon Greek
yogurt here, 5 oz cont.)

cream)
lemon zest (I rub the lemon

peel on a cheese grater for
this)

OR just crush your own graham directions:
topping 1. Stir jello mix and cool whip into yogurt
container until smooth. Use a cheese grater to
whipped cream for topping grate some of the lemon peel into this and
stir. I also add a big squeeze of lemon juice
here as well.
3. Optional: top with toppings of choice,

enjoy immediately or chill
Yield/servings: 2
macros for 1 If you do not have the mini pie crusts you can
(approx):
Calories: 230
simple enjoy this as a dip with graham
Fat: 6 crackers!
Protein: 8
Carbs: 35
138
oreo pie
ingredients:
of choice (I use vanilla or
cookies and cream Greek
yogurt here, 5 oz cont.)

cream)
1 oreo thin (or more for

topping)

OR just crush your own graham directions:
topping 1. Stir jello mix and cool whip into yogurt container
until smooth. Crumble up 1 oreo thin and stir into
whipped cream for topping
mixture
3. Optional: top with toppings of choice, enjoy

immediately or chill
If you do not have the mini pie crusts you can

Yield/servings: 2
simple enjoy this as a dip with graham crackers!
macros for 1
(approx):
Calories: 215
Fat: 7
Protein: 7
Carbs: 28
139
single serve cookie cup
ingredients:
1 Tablespoon + 1 teaspoon
peanut butter (I use creamy)
2 teaspoons granulated sugar (or

sugar free substitute)
2 teaspoons brown sugar (or

1 Tablespoon egg white (I use

egg beaters)
mini chocolate chips (optional)

directions:
1. In small ramekin or coffee mug, mix
together all ingredients until combined.
*macros will be lower if you use
sugar free substitute, I do not*
2. Microwave for 45 seconds (up to 1 minute)
3. Let cool + serve with dollop of Halo Top

icecream or frozen cool whip :)
Yield/servings: 1
macros (approx)
per 1 cookie:
Calories: 195
Fat: 11
Protein: 6
Carbs: 21
140
single serve PB cookie
ingredients:
1 Tablespoon + 1 teaspoon
peanut butter (I use creamy)
2 teaspoons granulated sugar (or

2 teaspoons brown sugar (or

1 teaspoon egg white (I use egg

beaters)
directions:
1.In small bowl, mix together all ingredients

*macros will be lower if you use until combined.
sugar free substitute, I do not*
2. Roll dough into a ball and press down

lightly with the edges of a fork, press again
with the edges going the opposite way to
make a criss cross pattern.
Yield/servings: 1 3. Bake on 350 for 10-12 minutes, let cool on

pan before enjoying (or it will seem very
macros (approx)
per 1 cookie: doughy).
Calories: 195
Fat: 11
Protein: 6
Carbs: 21
141
banana pudding fluff
ingredients:
1 container light cool whip
(8oz)
1 box pudding mix (3 oz) sugar

free if preferred, I like
cheesecake or french vanilla
for this
2 single serve containers

yogurt (I banana cream
flavored Oikos for this)
crushed nilla wafers (I like the

minis for this, to taste)
Optional topping ideas:

crushed cookies directions:
banana slices 1. Mix cool whip and pudding mix together
whipped cream until smooth, fold in yogurt.
caramel sauce (sugar free if
preferred)
2. Fold in sliced bananas and crushed cookies
(OR layer, I like to do cookies on bottom,
pudding mixture, bananas, more pudding
mixture, then top with more crushed cookie)
3. Enjoy immediately (or my favorite is to

refrigerate for a few hours so cookies turn
soft)
Yield/servings: 8
per serving 4. Store in an air tight container in fridge.
macros (approx) Should stay good for about 5 days.
Calories: 127
Fat:4
Protein: 2
Carbs: 23
142
tropical fluff
ingredients:
1 container light cool whip
(8oz)
1 box pudding mix (3 oz) sugar

free if preferred, I like
cheesecake for this
2 single serve containers

yogurt (I yoplait orange
creamsicle flavor for this)
diced pineapple and mandarin

orange slices (to taste, I use
about 1/2 cup each)
Optional topping ideas:

directions:
granola 1. Mix cool whip and pudding mix together
white chips until smooth, fold in yogurt.
shredded coconut
nuts
crushed graham crackers 2. Fold in fruit and add toppings of choice
3. Enjoy immediately
4. Store in an air tight container in fridge.

Should stay good for about 5 days, or freeze if
you need to keep longer
Yield/servings: 7
macros (approx)
Calories: 166
Fat: 5
Protein: 1
Carbs: 29
143
apple pie protein bites
ingredients:
3 tablespoons oats (quick oats
work best here)
1 scoop vanilla protein powder
1/3 cup peanut butter
1/4 cup honey
1/4 tsp apple pie spice
2-3 TBS diced apple (small

chunks)
Optional add-ins or toppings

sugar free caramel syrup
directions:
drizzle of white chocolate
crushed nuts or graham crackers
Mix all of the ingredients together in a bowl.
Roll into small bite sized balls. (if your hands

get sticky you can chill your dough before
rolling or lightly mist your hands with a little
nonstick spray)
Feel free to top your protein bites with fun

extras to make them even cuter!
Yield/servings: 12
Refrigerate + enjoy :)
macros (approx)
Calories: 77
Fat: 3
Protein: 4
Carbs: 9
144
WHICH SHOULD I CHOOSE?
HOLY HEAT
GRAIL & EAT
127 pg. digital PDF you can pull up like an app OR print out if 107 pg. digital PDF you can pull up like an app OR print out if
you prefer you prefer
Macro-friendly (meals are well balanced, and easy to fit
Macro-friendly (meals are well balanced, and easy to fit
within any calorie range)
within any calorie range)
Macros listed (calories, carbs, fat, protein) for each recipe
Macros listed (calories, carbs, fat, protein) for each recipe Quick + easy recipes, bowls, pinwheels, meal preps, quick
Breakfast, lunch, dinner, meal preps, snacks, sides, sweets lunches/dinners (fewer breakfast recipes than my other
(the most variety of all my cookbooks) cookbooks)
Fast food cheat sheet Macro cheat sheet
Macro cheat sheet Grocery guide
How to find YOUR calorie deficit
Grocery guide
Mindful eating guide (tips for learning how to eat WITHOUT
FULL printable meal planning journal
tracking calories/macros)
1 sample week of planned meals with correlating grocery list Printable meal planning sheets
My favorite for most variety! My favorite for meal prep + quick lunches!
SOUL
-FUEL FIT-ISH
Digital PDF you can pull up like an app OR print out if Digital PDF you can pull up like an app OR print out if
you prefer you prefer
Macro-friendly (meals are well balanced, and easy Macro-friendly (meals are well balanced, and easy to
to fit within any calorie range) fit within any calorie range)
Macros NOT listed (but still macro-friendly!) Majority are family-style/sized meals
Video tutorial linked for each recipe Macros listed (calories, carbs, fat, protein) for each
recipe
Breakfast, lunch, dinner, snacks, sides, sweets
Breakfast, lunch, dinner, snacks, sides, sweets (more
(combination of family style meals + meal prep)
family-style meals, less single serve)
Grocery guide
Grocery guide
6 weeks of planned meals + correlating grocery lists
6 weeks of planned meals + correlating grocery lists
Printable meal planning sheets
Printable meal planning sheets
Don’t forget your
MaKayla Thomas meal planner journal
(click here)!
THANK
YOU!
I hope you enjoy these recipes as much
as my family and I do! 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: @makayla_thomas_fit
www.makaylathomas.com
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balanced

I'm MaKayla! Lover of all things food AND fitness.

For the longest time I felt like I had to choose one or

When I finally broke free from that "all or nothing"

My hope is that these quick and realistic (but also

Within this cookbook, you will find a collection of

if you would like to

How to save file to your phone's files!

THE PREPS (meal prep)

crunchy taco pasta salad bowl

MEAL TIME (lunch/dinner options)

jalapeno popper chicken salad

CARBS PROTEIN VEGGIES

SAUCES/FATS Protein Powder/Shakes/Bars

swaps + grocery guide

FREE meal planner journal

fast food favorites

FREE mindful eating guide

Watson Family (code MAKAYLA will save you $) if

Can also print + store pages in a binder! (please

Other Helpful Products

Other Kitchen Must Haves

Breakfast Make a big taco

Protein bar or pinwheels or Spinach Dip

staples I always keep on hand that may not be listed:

see specific -butter/avocado oil -protein powder/bars/shakes

Quick + easy breakfast ideas to get your day started!

(per bowl, I like to prep 2-3 at a time to

feel free to add veggies or other protein directions:

TIP: you can cook ground breakfast sausage or

3/4 cup egg beaters (1/4 cup

3 TBS milk (1 per container)

shredded cheese of choice

2 slices low carb bread of choice

2 turkey sausage links

1/4 cup egg whites

2. Microwave turkey sausage according to

Yield/servings: 1 3. In a small bowl mix together egg whites,

optional crumble topping: directions:

3. In a small bowl, mix together your protein shake

1 cup frozen hashbrowns (shredded

1 turkey or chicken sausage patty

1 TBS burger sauce (see below)

1 TBS shredded cheese

1 egg (I like mine over medium)

3. Prepare egg however you like, I like mine slightly

Yield/servings: 1 more minute.

macros (approx) Assemble bowl or tupperware in this order:

mix ins of choice:

1/4 cup premade protein shake

1/4 cup egg makers, egg whites,

*adjust amounts to fit YOUR needs*

4 TBS dry pancake mix

1/4 cup milk or water

2 turkey sausage patties

3. To your waffle maker (or can even just use a

3 TBS liquid egg whites (I use

1 turkey sausage link, cooked (or

1-2 eggs (your choice) or

1 turkey sausage link, cooked (or 2

*adjust amounts to fit YOUR needs* 24

100 calorie english muffin (I like

2 laughing cow cheeses

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs 24

adjust amounts to fit YOUR needs 26

adjust amounts to fit YOUR needs 27

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs 40