TABLE OF CONTENTS

Fluffy Waffles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 PULLED PORK . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Low Carb Chicken & Waffles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Cole Slaw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Brownie Batter Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Glazed Carrots . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Oat Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Hawaiian Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Banana Chocolate Chip Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Meat Lover ’s Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
PB Brownie Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 BBQ Ranch Chicken Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Protein Donuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Chicken Alfredo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Chicken Parmesan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Zoats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Spaghetti squash and meatballs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Cinnamon Roll Oats Mug Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 PBJ Reese’s Cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Protein Bread Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 No-bake Oatmeal Cookie Balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
French Toast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Protein Jello Par fait . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Breakfast Tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Chocolate Banana Bread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Sweet Potato Hasherole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Cookie Butter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Southwest Chicken Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Pizookie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Apple Pecan Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Protein Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
MONTE CRISTO . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Copycat McDonald’s Apple Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Philly Cheesesteak Pita . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Protein Fluff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Philly Cheesesteak Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Angel Food Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
CHEESE STUFFED BURGER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Protein Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
GREEN BEAN FRIES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Protein Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Wasabi Ranch Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Protein Mug Cupcake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
NACHOS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Mississippi Mud Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Enchiladas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

1
 F LUF F Y WA F F LE S

Makes 1 serving 225 Calories 20P | 25C | 5F

INGREDIENTS
- 30g self rising flour - 1 tbsp (15g) unsweetened applesauce
- 10g whey - 1 tsp vanilla extract
- 3 tbsp (45g) plain greek yogurt
- 1 egg

DIRECTIONS

- Preheat waffle iron or pancake griddle.

- Mix the dry ingredients first to avoid clumping. Slowly add the wet ingredients until well blended.
- Pour the batter on the waffle iron and let it cook until it’s golden brown.

2
 LO W C AR B C HI CK E N &
WA F F L ES

380 Calories - for everything 50P | 12C | 15F - for everything

Makes 1 serving
225 Calories - just the waffles 25P | 6C | 11F - just the waffles

INGREDIENTS
for the waffles: for the chicken:
- 15g casein - 8g Shake’N’Bake or seasoned bread crumbs
- 2 tbsp (14g) almond flour - 113g chicken (cut into 1 inch pieces)
- 1 tsp baking powder
- 1 egg
- 30g plain greek yogurt
- 1 tbsp 0 Cal sweetener

DIRECTIONS
Chicken:
- Preheat the oven to 400°F (205°C) .
- Coat the chicken pieces in Shake’N’Bake, lay them on a greased baking sheet.
- Bake for ~15 mins or until crispy.

Waffles:
- Preheat waffle iron or pancake griddle.
- Mix the dry ingredients first to avoid clumping. Slowly add the wet ingredients until well
blended.
- Pour the batter on the waffle iron and let it cook until it’s golden brown.

3
 B R OW N I E BAT T E R PA NC AK E S

Makes 1 serving 230 Calories 20P | 28C | 4.5F

INGREDIENTS
- 1/4c (30g) cake flour - 1 egg white (46g)
- 1 tsp baking powder - 50g plain greek yogurt
- 1 tbsp cocoa powder * Optional: add 1 tbsp mini chocolate chips to
- 1 tbsp 0 Calorie sweetener the batter (not included in calculated Calories)
- 1 egg

DIRECTIONS

- Stir in ingredients to make a thick batter. Make pancakes as normal.

4
 OAT PA NC AK E S

Makes 1 large serving 175 Calories 22P | 17C | 2F

INGREDIENTS
- 1/4c (20g) rolled oats - 1 egg white (46g)
- 1/3c (80ml) water - 1 tsp baking soda
- 15g whey - 1 tbsp 0 Calorie sweetener
- 50g plain greek yogurt

DIRECTIONS

- In a microwave safe bowl, stir the oats and water. Cook for ~1:00 until fluffy.
- Stir in the rest of the ingredients to make a thick batter. Make pancakes as normal.

5
 B AN A N A CH O CO L ATE C HI P
MUFFINS

Makes 5 full-sized muffins 95 Calories 7P | 12C | 2F

or 10+ minis For a full-sized muffin For a full-sized muffin

INGREDIENTS
- 1/4c (30g) cake flour - 2 tbsp (30g) pumpkin puree
- 25g whey - 50g plain greek yogurt
- 1 tsp baking powder - 1 tbsp (15ml) milk
- 1/4c 0 Calorie sweetener - 1 egg
- 100g banana - 1 tbsp (14g) mini chocolate chips

DIRECTIONS

- Preheat oven to 350°F (175°C), grease a muffin tin.

- In a large mixing bowl, mix all ingredients (except chocolate chips) on low speed until there are no
more big chunks of banana. Don’t overmix.
- Fill each muffin cup about 3/4, top with chocolate chips.
- Bake for ~15 mins or until a toothpick comes out clean.

* These are best kept in the refrigerator after they cool off.

6
 P B B R O W NI E M U F F I NS

Makes 8 full-sized muffins 70 Calories 6P | 7C | 2F

or 16 minis For a full-sized muffin For a full-sized muffin

INGREDIENTS
For the brownie base: For the Peanutbutter layer:
- 1/4c (26g) Kodiak Cakes mix - 1/4c (26g) Kodiak mix
- 15g chocolate whey - 15g Peanutbutter whey
- 1 tbsp (5g) cocoa powder - 2 tbsp (12g) PB2 (powdered peanutbutter)
- 3 tbsp (45g) unsweetened applesauce or - 3 tbsp (45g) unsweetened applesauce or
pumpkin puree pumpkin puree
- 1 tbsp sugar free chocolate syrup - 1 tbsp (14g) light butter (melted)
- 1 tbsp (14g) light butter (melted) - 1/4c (60ml) milk
- 2 tbsp (30ml) milk (Fairlife nonfat used)
- 1/2 tbsp (7g) mini chocolate chips

DIRECTIONS
- Preheat oven to 350°F (175°C), grease a muffin tin.
- In 2 separate bowls, mix the ingredients for each respective layer (dry first to avoid clumping).
- You can layer them either way, brownie layer on bottom is recommended because the batter is a
little more thin.
- Bake for ~10 mins or until a toothpick comes out clean.

7
 P R OTE I N DO N U TS

Makes 10 servings 60 Calories 5P | 8C | 1F

INGREDIENTS
- 140g protein pancake mix (Kodiak Cakes, Birch Benders, Flapjackd)
- 4g sugar free pudding mix (or just use 0 Calorie sweetener)
- 65g plain greek yogurt
- 1 egg
- 1/3c (80ml) almond milk
- 1 tsp vanilla extract

DIRECTIONS
Donuts: Frosting:
- Preheat oven to 350°F (175°C), grease a donut - 120 Calories – 10c | 0f | 20p (for the whole
pan. This batter also works as muffins. bowl, use as much or as little as you like per
- Stir together all ingredients, the batter should donut!)
be a little sticky. If it’s too thick, add more al- - 200g plain greek yogurt
mond milk just 1 tsp at a time. - 4g sugar free pudding mix flavor of choice
- Fill each donut mold no more than ¾ full. - 1 tbsp additional 0 Calorie sweetener or 1
- Bake for ~8-10 mins or until set. tsp extract to taste

Tip: put the batter in a ziploc bag and cut off a corner, it makes for a much less messy process.

8
 O V E RN I G HT OATS
Base before any add-ins:

Makes 1 serving 115 Calories 8P | 16C | 2F

INGREDIENTS
- 1/4c (20g) rolled oats
- 1/4c (60ml) unsweetened almond milk
- 50g greek yogurt

DIRECTIONS
- Stir together all ingredients.
- If using berries, they might become a bit mushy if you’re having them set overnight, so you can
add them just before eating if you don’t like the texture.
- This be eaten cold or hot if you prefer.
FLAVOR IDEAS
- Banana yogurt with blueberries and/or strawberries
- Coconut yogurt with sliced almonds
- Vanilla yogurt, splash of butter extract, sprinkles and/or chocolate chips to make birthday cake or
cookie dough
- Cinnamon and sugar free syrup
- Any sliced fruit
- Nuts/seeds
- PB2
- SF pudding mix (SO many flavors!)

9
 ZOATS

Makes 1 serving 115 Calories 8.5P | 16C | 1.5F

INGREDIENTS
- 1/4c (20g) rolled oats
- 1/4c (60ml) water
- 100g grated zucchini or riced cauliflower
- 1 egg white (46g)

DIRECTIONS

- In a microwave safe bowl, mix the oats and water. Microwave for ~1:00 until it’s fluffed up a bit.
- Stir in the zucchini/cauliflower and egg whites. Microwave for another minute (microwave temps
vary). Keep stirring and fluffing it up until it reaches your desired consistency.
- Top with any fruit, nuts, chocolate chips, syrups etc.

10
 CIN N AM O N R O L L OATS MU G
CAKE

Makes 1 serving 170 Calories 15P | 20C | 3F

INGREDIENTS
for the mug cake: for the icing:
- 1/4c (20g) rolled oats - 10g vanilla casein
- 1 tbsp (8g) coconut flour (works with whole - 1 tbsp 0cal sweetener
wheat flour too) - 2 tbsp (30ml) almond milk
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1 egg white (46g)
- 2 tbsp (30ml) unsweetened almond milk
- 1 tbsp sugar free syrup

DIRECTIONS

- In a microwave safe bowl or large mug, stir together all ingredients for the cake. Cook for ~1:00,
stir, and cook for another 30 seconds or so until it’s fluffed up a bit.
- Stir together the icing ingredients, you may need a little more milk depending on your casein. You
can put the icing in the fridge if you want it to thicken more like a frosting, or warm it up for a few
seconds and pour it on the mug cake.

11
 P R OTE I N BR E AD P U DD I NG

Makes 1 serving 215 Calories 24P | 24C | 2.5F

INGREDIENTS
- 2 slices (45g) low cal bread - 10g casein
- 2 egg whites (92g) - 1/2 tsp cinnamon/nutmeg
- 1 tbsp sugar free syrup - Optional: chopped nuts, raisins (not counted in
- 1/2c (120ml) almond milk Calories)
- 4g sugar free pudding mix

DIRECTIONS

- Cut the bread into 1” cubes, soak with the egg whites and syrup in a shallow bowl. Sprinkle with
cinnamon/nutmeg and let it sit while you make the pudding.
- Whisk together the almond milk, pudding mix, and casein.
- Preheat the oven to 375°F (175°C), transfer the soaked bread to a small cast iron skillet or greased
baking dish.
- Add about half of the pudding mixture to the bread, gently stir, then bake for ~15 minutes.
Refrigerate the remaining pudding.
- Add any nuts, raisins, and the rest of the pudding mixture and bake for another ~5 mins.

12
 F R EN C H TOA ST

Makes 1 serving 170 Calories 12P | 18C | 5.5F

INGREDIENTS
- 2 slices (45g) low cal bread (Sara Lee Delightful used)
- 1 egg
- 1/4c (60ml) unsweetened almond milk
- 1/2 tsp cinnamon

DIRECTIONS

-Preheat a griddle or nonstick skillet.

-Mix together the egg and almond milk. Soak the bread on both sides, sprinkle with cinnamon.
-Fry both sides for ~2 mins each or until crisp. Only flip once.

*You can use just egg whites to reduce the fat, but the flavor is SO much better with the whole egg!

13
 B R EA K FA S T TACO S

This one is more of a buffet style built to your own liking, so macros will vary based on what
you choose to use. The tortillas are pretty small, so a little goes a long way and they fill fast
(which makes them pretty macro-friendly but still very filling). Here are some ideas:

INGREDIENTS
- Street Taco sized corn tortillas (Mission brand - Diced tomatoes/peppers/onions
used) - Diced bacon – 1 slice
- Eggs – just 2 eggs is MORE than enough to fill 3 - Sausage – 1 link sliced thin
tortillas and have some leftover. - Shredded cheese – 14g is plenty
- Hash browns – 50g will fill 3 tortillas - Salsa/guac/sour cream
- Spinach
- Mushrooms

14
 SW E E T P OTATO H AS H ER O L E

Makes 1 serving 285 cals 28P | 15C | 12.5F

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

DIRECTIONS

-Preheat oven to 375°F (190°C), grease a small baking dish or cast iron skillet and set aside.
- In a separate skillet, brown the sweet potato and peppers/onion. Place them in the cast iron skillet
and bake while you do the next step.
- Season and brown the meat. Layer on top of the hash browns.
- Crack the egg in the center, sprinkle cheese.
- Bake for ~10 mins or until the egg is your desired level of doneness (or just broil for a couple
minutes)
- Top with choice of salsa, guacamole, sour cream (not included in Calories)

15
 S OUTH WE S T C HI C K EN S AL AD

Makes 1 serving 230 Calories 23P | 17C | 8F

INGREDIENTS
- 85g romaine - 25g diced onion
- 84g chicken breast (grilled) - 7g tortilla strips
- 1/8c (30g) corn - 30g Creamy Cilantro dressing (Bolthouse
- 1/8c (30g) black beans brand)
- 25g tomato

DIRECTIONS

- It’s a salad. Mix together, eat, enjoy.

16
 AP P LE P E C AN S A LA D

Makes 1 serving 315 Calories 25P | 18C | 16F

(compared to Wendy’s version for 350 Calories, for just the half size)

INGREDIENTS
- 85g romaine - 14g toasted pecan halves
- 84g chicken breast (grilled) - 14g crumbled blue cheese
- 50g diced apple - 30g Sweet Balsamic Vinaigrette (Bolthouse
- 5g dried cranberries Farm)

DIRECTIONS

- It’s a salad. Mix together, eat, enjoy.

17
 M O N TE C R I STO

Makes 1 serving 290 cals 25P | 30C | 8F

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

DIRECTIONS

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

*Optional: dust with powdered sugar and serve with syrup for dipping. (not included in Calories)

18
 P HIL LY C HE E S E S TE A K P I TA

310 Calories 23P | 25C | 13F

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

DIRECTIONS

- In a skillet, sautee the peppers and onions until browned (you can add a splash of broth to the pan
for some flavor and moisture).
- Add in the sliced meat until browned slightly.
- For the cheese sauce, melt together the cheese and butter.
- Pour the cheese sauce over the meat and peppers, stuff the pita.

19
 P HILLY C H EE S E S TE A K S T U FF E D
P E P P E RS

340 Calories 30P | 10C | 20F

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

DIRECTIONS

- Preheat oven to 400°F (205°C).

- Slice pepper in half lengthwise, remove ribs and seeds. Bake the peppers while you complete the
next steps.
- In a large skillet, sautee the onion and mushrooms (you can add a splash of broth to the pan for
some flavor and moisture).
- Slice the beef into thin strips and add to the skillet to brown.
- Cut 1 slice of the cheese into pieces and line each pepper half, then stuff with the meat and onion/
mushroom mix.
- Bake for ~20 mins.
- Melt together the rest of the cheese and butter, pour it over the meat before serving.

20
 C HE E S E ST U F F E D B U R G ER

JUST THE BURGER

190 Calories 26P | 1C | 9.5F

INGREDIENTS
- 113g lean ground beef (93/7)
- 1 wedge Laughing Cow Cheese

DIRECTIONS

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

21
 GR E E N B EA N F R I E S

Makes 2 servings 130 Calories 9P | 16C | 3.55F

INGREDIENTS
- 170g green beans
- 1 egg
- 16g parmesan Shake’n’Bake (or plain bread crumbs)
- 10g grated parmesan

DIRECTIONS

- Preheat oven to 400°F (205°C), grease a baking sheet.

- In a shallow bowl, beat the egg.
- In another shallow bowl, stir together the parmesan and Shake’n’Bake, spread evenly.
- Coat each green bean in egg, then roll to coat in the bread crumb mixture.
- Lay them flat on the baking sheet and bake for ~15 mins until golden and crispy.

22
 WA S A B I R A N C H D I P

Makes 2 servings 30 Calories 1.5P | 2C | 2F

INGREDIENTS
- 25g plain greek yogurt
- 1 tbsp (15ml) light ranch
- 1 tsp dijon mustard or horseradish
- 1 tsp wasabi sauce

DIRECTIONS

- Mix together and enjoy!

23
 N AC HO S
(Macros for just the chips and meat, since everyone likes to top their nachos differently)

265 Calories 32P | 14C | 9F

INGREDIENTS
For the fiber tortilla chips: For the meat:
- 1 Flatout wrap or Joseph’s Lavash Bread - 113g lean ground beef (93/7)
- Olive oil spray - Taco seasoning
- Taco seasoning - Splash of broth

DIRECTIONS
For the fiber tortilla chips: charred quickly, so keep an eye on them.
- Preheat oven to 375°F (190°C). Lightly spray For the meat:
both sides of the wrap, then slice into small - Season the ground beef and brown it. Add a
triangles. little bit of broth and let it simmer for ~10 mins
- Sprinkle taco seasoning and bake for ~5-7 to soak up the juice.
mins or JUST until crisp. They go from done to

Topping ideas (Calories not included):

- QUESO – the jarred stuff is surprisingly macro-friendly! Trader Joe’s brand is 3c 0f 0p!
- Guacamole, salsa, pico de gallo, sour cream, shredded lettuce
- Cauliflower rice, beans

24
 E NC H I LA DA S

Macros per enchilada,

180 Calories 17P | 14C | 6F
recipe makes 12

INGREDIENTS
For the chicken: For the enchiladas:
(per serving 8.5p | 0.5c | 1f ) - 12 high fiber tortillas (La Tortilla Factory or La
- 1 lb chicken breast Banderita are both good)
- 1/2c (120g) salsa - 6oz shredded 2% Mexican cheese
- 1 can/pouch enchilada sauce (Frontera green
sauce used)

DIRECTIONS
For the chicken: For the enchiladas:
- Combine the chicken and salsa in the crockpot - Preheat oven to 375°F (190°C).
and cook on low for 4 hours. - Lay out the tortillas and divvy out the
- Shred and let the chicken soak up any shredded chicken in the center of each.
remaining juices for another hour. - Sprinkle 7g of cheese in each tortilla.
- Roll up the tortillas and line them in a baking
dish (seam side down).
- Cover them with the enchilada sauce and
sprinkle the rest of the cheese on top.
- Bake for 10-15 mins until cheese is melted.

25
 PULLED PORK

Makes 8 servings 70 Calories 12P | 2.5C | 1F

INGREDIENTS
- 1 lb pork tenderloin - 1 tbsp mustard
- 1 tbsp Splenda Brown Sugar blend - 1/2c (120g) BBQ Sauce (G Hughes sugar free
- 1 tbsp chili powder used)
- 1 tbsp garlic cloves - Splash of low sodium broth

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

26
 COL E S L AW

75 Calories 2P | 10C | 3F

INGREDIENTS
- 85g slaw mix
- 2 tbsp (30g) light mayo
- 1 tsp vinegar
- 1 tsp Dijon mustard

DIRECTIONS
- Mix together and enjoy!

27
 G L A Z E D C A R R OTS

60 Calories 1P | 9C | 2F

INGREDIENTS
- 85g carrots
- 7g light butter
- 1 tbsp sugar free syrup
- Dash of cinnamon

DIRECTIONS

- Boil the carrots for ~30 mins or until soft.

- Drain, stir in the rest of the ingredients.

28
 HAWAI I AN C HI C K E N

Makes 4 servings 175 Calories 26P | 11C | 3F

INGREDIENTS
- 1 lb chicken breast
- 1/4c (64g) BBQ sauce (Stubb’s spicy used)
- 250g fresh pineapple chunks (drained)

DIRECTIONS

- Cut the chicken breast into 1” pieces.

- Put the meat, BBQ sauce, and half of the pineapple in the crockpot.
- Cook on low for ~4 hours.
- Add the rest of the pineapple just before serving.
- Serve with rice or cauliflower rice.

29
 ME AT LO V ER’S P I Z ZA

345 Calories 35P | 24C | 12F

INGREDIENTS
- 1 Flatout wrap or Joseph’s Lavash bread - 28g Canadian bacon
- 1/4c (60g) pizza sauce - 7g Bacon bits
- 28g turkey pepperoni - 28g shredded 2% Mexican cheese

DIRECTIONS

- Bake at 400°F (205°C) for ~10 mins until the edges are crisp.

Other topping ideas (calories not included):

- Sausage/chicken sausage
- Mushrooms
- Olives
- Spinach
- Tomatoes

30
 B B Q R A NC H CH I C K E N P I ZZ A

(Macros for just the chicken and sauce)

265 Calories 28P | 20C | 8F

INGREDIENTS
- 1 Flatout wrap or Joseph’s Lavash Bread - 2 tbsp (30g) light ranch
- 84g diced grilled chicken breast
- 3 tbsp (45g) BBQ sauce (G Hughes SF or
Stubb’s)

DIRECTIONS

- Bake at 400°F (205°C) for ~10 mins until the edges are crisp.

Other topping ideas (calories not included):

- Sausage/chicken sausage
- Mushrooms
- Olives
- Spinach
- Tomatoes

31
 CH I C K E N A L F R E DO

Spaghetti squash: Spaghetti squash:

250 Calories 30P | 20C | 6F

Pasta: Pasta:
400 Calories 35P | 50C | 7F

INGREDIENTS
- 113g chicken breast
- 85g broccoli
- 60g light alfredo (Classico brand)
- 150g (baked weight) spaghetti squash OR 56g (dry weight) pasta

DIRECTIONS
- Slice in half and de-seed. Coat the flesh in olive oil and bake for an hour at 400°F (205°C).
- Use a fork to shred the “noodles”
- If using regular pasta, just cook it to the directions on the box.
- Grill the chicken, or bake at 375°F (190°C) for ~15 mins.

* Lemon pepper seasoning adds a great kick to this dish.

32
 C HI C K EN PAR M E S A N

(Macros for just the chicken and sauce)

215 Calories 30P | 12C | 5F

INGREDIENTS
- 113g chicken breast - 1 tsp Italian seasoning
- 10g bread crumbs - 1/4c (60g) red pasta sauce
- 5g grated parmesan

DIRECTIONS
- Preheat oven to 375°F (190°C).
- Mix the bread crumbs, seasoning, and half of the parmesan in a shallow bowl. Coat the chicken on
both sides.
- Bake for 15 mins.
- Spoon half of the pasta sauce on top of the chicken (save the other half for the pasta) and sprinkle
the remaining cheese.
- Bake for an additional ~5 mins.
- Serve with pasta or spaghetti squash.

33
 SPAG HE T TI S Q UA SH AN D
M EAT B A LL S
Makes PLENTY of meatballs depending how big you like them (macros for half of the
meatballs)

Makes 3 giant servings 215 Calories 27P | 4C | 10F

INGREDIENTS
For the meatballs: - 10g grated parmesan
- 339g lean ground beef (93/7) - 1 tsp Italian seasoning
- 1 egg
- 15g bread crumbs

DIRECTIONS

- Preheat oven to 400°F (205°C). Grease a baking sheet.

- Mix together all ingredients in a bowl, form ping-pong sized balls (or bigger or smaller if you pre-
fer!). Line them on the baking sheet so they aren’t touching.
- Bake for ~15 mins or until done. Adjust your bake time depending on how big they are.
- Serve with spaghetti squash (or regular pasta) and pasta sauce.

34
 P BJ R E ES E’S C U PS

Makes 6 full size cups (bigger 85 Calories 11P | 6C | 2F

than an actual Reese’s!)

You can omit the jelly layer, reducing macros to 70 cals - 11p | 3.5c | 1.5f

INGREDIENTS
For the chocolate layer: For the peanut butter layer: For the jelly layer:
- 2 scoops (50g) chocolate pro- - 6 tbsp (36g) PB2 - 3 tbsp (50g) sugar free jelly
tein powder - Enough water for desired con- (Polaners brand with fiber
- 5g cocoa powder sistency, (runny so it sets more used)
- 100g egg whites evenly). - 1 tbsp (14g) melted light
butter
- Stir together until jelly is run-
ny enough to spread.

DIRECTIONS
- Line a muffin tin with 6 liners (parchment paper is super easy to peel off ).
- In 3 separate bowls, stir together each layer until well mixed.
- Spoon mixture into the muffin cups (pictured are half the chocolate with the rest for the top, but
you can assemble these in any order).
- Freeze for ~10 mins between layers if you want them well separated, or if you’re impatient you can
just do it all at once for a marbled effect.

**Store these in the freezer. Let them thaw for just a minute before biting in, your dentist will thank

35
 N O- BA K E OAT M E A L CO O K I E
B A L LS

Makes 8 balls 65 Calories 2.5P | 5.5C | 3.5F

INGREDIENTS
- 1/4c (26g) Kodiak Power Cakes mix
- 1/2c (20g) quick oats
- 3 tbsp (48g) peanut butter
- 10g chocolate chips
- 2 tbsp (30ml) almond milk or water

DIRECTIONS

- Stir everything together and add just enough of the milk/water until it’s moist enough to roll into
balls.

*These are best stored in the refrigerator in a ziploc bag.

36
 P R OTE I N J E LLO PA R FAI T

Makes 5 servings 60 Calories 10P | 5.5C | 0F

*The end macros will vary based on the amounts you use and different mix-ins. Most range
between 10-15g carbs, 0-2g fat, and 10-15g protein (just 80-140 cals per jar depending on the
combination)

INGREDIENTS
- 1 package sugar free jello
- 2 cups (450g) plain greek yogurt or cottage (divided)
- 16g sugar free pudding mix

DIRECTIONS
- Make the jello as directed and divy up the Mix In Ideas:
mixture between 5 mason jars, chill for ~4 - Graham crumbs (great for key lime or cheese-
hours. cake)
- Stir in 8g pudding mix per 225g yogurt. - Cereal/granola (put this on the very top or just
- Layer the yogurt and any additional mix ins as as you’re about to eat it, as it’ll get mushy)
you see fit. Use more or less, add extra flavor - Chocolate chips
layers if you like. This is totally customizable to - Fruit
whatever suits your tastes. - Whipped cream

37
 C HOCOL ATE BA N A NA B R E AD

Makes 8 servings 80 Calories 7P | 10C | 1.5F

INGREDIENTS
- 100g ripe banana - 1/4c (60ml) unsweetened almond milk
- 7g light butter - 1 tbsp (15ml) sugar free syrup
- 50g chocolate whey - 1 tsp vanilla extract (banana, cocoa, or coffee
- 10g cocoa powder extract would be great subs too)
- 1/2c (60g) self rising flour *Optional: walnut pieces (calories not included)
- 1 whole egg + 1 egg white

DIRECTIONS

- Preheat oven to 350°F (175°C), grease a loaf pan.

- Microwave the banana and butter for a few seconds so they blend up more easily.
- Using a large bowl and mixer, mix all ingredients until there are no more big banana chunks.
- Pour into the loaf pan (top with the nuts now if you’re using them).
- Bake for ~20 mins or until a toothpick comes out clean.

**Needs to be stored in the refrigerator after it cools off.

38
 CO O K IE B U T TE R

Makes 10 servings - each is

50 Calories 5P | 6C | 1F
just over 40g

INGREDIENTS
- 1 serving animal cookies (40g)
- 30g casein
- 6 tbsp (36g) PB2
- 12g sugar free pudding mix (Butterscotch works great)
- 50g plain greek yogurt
- 1 cup (240ml) almond milk

DIRECTIONS

- In a blender or food processor, grind up the cookies for just a few seconds. You want there to still
be some cookie bits. Put the cookie crumbs aside in a separate bowl.
- Stir together the casein, PB2, pudding mix, and half of the cookie crumbs (reserve the other half
for later).
- Add the dry ingredients, almond milk, and yogurt to the blender and mix just until smooth.
- Stir in the remaining half of the cookie crumbs.
- Store in a jar in the refrigerator.

**You can use ANY type of cookie or even cereal. Harder cookies will work better than soft. Ginger
snaps, graham crackers, digestive biscuits, Nilla wafers. You can use different flavored pudding mix
depending on the cookies you prefer (calories not included).

39
 P I ZO OK I E

Makes 1 serving 140 Calories 23P | 9C | 1.5F

INGREDIENTS
- 1 scoop whey (25g) - 1 tsp baking powder
- 1 egg white (46g)
- 3 tbsp (45g) pumpkin puree or unsweetened
applesauce

DIRECTIONS
- Preheat oven to 375°F (190°C) and grease a small 6” Topping Ideas (calories not included):
cake pan or single serving cast iron skillet.
- Mix all ingredients and bake for ~15 mins or until set. - Chocolate chips, crushed cereal,
OR cookies
- In a large microwave safe bowl, cook for ~1:30, then - Nut butter, whipped cream, ice
for 30 secs at a time JUST until set. Cook time varies cream
greatly by microwave wattage. You don’t want to - Chocolate syrup
overcook it as it will dry out, so if it’s still gooey in spots - Greek yogurt frosting
you can let it sit to firm up a bit as it cools.

*Don’t do this in a mug unless you are halving the

recipe!
(baking in the oven gives a better texture).

40
 P R OTE I N CO O K I E S

Makes 12 cookies 40 Calories 3P | 2.5C | 2F

INGREDIENTS
- 30g casein - 2 tbsp (32g) nut butter
- 3 tbsp (24g) coconut flour - 1/4c (60ml) almond milk
- 2 tbsp (30ml) sugar free syrup

DIRECTIONS
- Preheat oven to 350°F (175°C). Topping ideas (calories not included):
- Stir together casein, coconut flour, - Chocolate chip, chocolate chips + mini marshmallows
syrup, and nut butter. (S’mores!), macadamia nut, M&M’s
- Using 1 tbsp at a time, add milk - Birthday cake: 1/2 tsp each butter and vanilla extract,
until a dough forms. You may need sprinkles
more or less milk depending on your - Oatmeal raisin: raisins and a sprinkle of quick oats in
protein powder and flour. the dough (you may want to cook the oats first if you’re
- Shape 12 cookies (~18g each, or you making a batch of just oatmeal raisin.)
can make them bigger if you prefer), - Snickerdoodle: 1 tbsp 0 Calorie sweetener + 1 tbsp
press them about ¼” flat and add cinnamon, mix and roll each cookie in the mixture
any toppings before baking. - Butter pecan: 1 tsp sugar free syrup and chopped
- Bake 8-10 mins. You want them to pecans
be baked just enough that they - Lemon poppyseed: dash of lemon extract to the dough
aren’t gooey, let them firm up while and poppyseeds
cooling. - Peanut Butter: 12g PB2 and another 1-2 tsp of milk (this
should be enough for the whole batch)
*These should be stored in the - Double chocolate: 2 tbsp cocoa and 1/2 tbsp melted
refrigerator once cooled. light butter

41
 COPYC AT M C D O NA L D’S A P P L E
PIE

150 Calories 9P | 21C | 3F

Compared to Mcdonald’s version at 250 cals - 35c 11f 2p

INGREDIENTS

For the filling: For the pie:

- 50g diced apple - 1 high fiber wrap (Flatout or Joseph’s Lavash)
- 7g light butter - Pie filling (or you can just use canned sugar free
- Dash of cinnamon pie filling, reducing the fat by 2g)
- Splash of water

DIRECTIONS
For the filling:
-In a microwave save bowl, stir together all the ingredients. Wet a paper towel and cover the bowl,
microwave for 30 secs at a time until the apples are soft.

For the pie:

- Preheat the broiler on low.
- Spoon the pie filling in the center of the wrap and fold it up so all the corners are tucked (you don’t
want the filling to ooze out).
- Bake for ~3-5 mins or just until crisp. Keep an eye on it every minute, it goes from golden to
charred quickly.
- Slice vent holes and let it cool off a bit before biting in.

42
 P R OTE I N F LU F F

Makes 1 HUGE serving 140 Calories 25P | 3C | 3F

(depending on your protein powder)

INGREDIENTS
- 30g casein *You can substitute diet soda to save even more
- 1 tsp xanthan gum cals, but be careful when opening the blender
- 1 cup (240ml) almond milk lid as it may ooze out due to the pressure.

DIRECTIONS
- Using a blender or hand mixer on the Flavor/Topping ideas (calories not included):
highest speed, mix all ingredients for ~3 - Blend in any frozen fruit, or use fresh fruit as a
minutes until thickened. mix-in
- Add a couple of crushed ice cubes and - PB2 can be blended in
continue blending for a little extra volume. - Any flavored extract
- Crushed cereal, cookies, stray leftover
**This doesn’t really keep well, you can freeze Halloween candy...
it for a bit but it isn’t something that will hold
up for meal prep.

43
 AN G EL F O O D C AK E

Makes 1 HUGE serving 130 Calories 29P | 2C | 1F

INGREDIENTS
- 4 egg whites (184g carton) - 2 tbsp sweetener to taste
- 12g whey
- 1 tsp cream of tartar OR lemon juice
- 1 tsp vanilla extract

DIRECTIONS

- Preheat oven to 350°F (175°C), grease a 9” round Topping ideas (calories not included):
cake pan. - Greek yogurt as frosting
- Using a large bowl and mixer on the highest speed, - Any fruit
mix the egg whites and cream of tartar/lemon juice - Crushed cereal
for ~5 minutes OR until stiff peaks form. - Syrup
- Very slowly mix in the whey, extract, and sweetener. - Chocolate chips (you can even fold
DO NOT OVERMIX! them in before baking)
- Fold the mixture into the cake pan and bake for 20
mins.

*The cake will cave in a bit as it cools, this recipe is

pretty versatile and will take on whatever flavor you
put into it.

44
 P R OTE I N B R O W NI E S

Makes 8 brownies 55 Calories 3.5P | 6.5C | 1.5F

INGREDIENTS
Base (dry):
- 30g self rising flour Topping:
- 15g chocolate whey -10g chocolate whey
- 10g cocoa powder -5g cocoa powder
- 1/4c 0 Calorie granulated sweetener -15ml milk
Base (wet): -1 tbsp (15ml) sugar free chocolate syrup
- 120g pumpkin puree -14g chocolate chips
- 30ml milk (Fairlife nonfat used)
- 14g light butter (melted)

DIRECTIONS
- Preheat oven to 375°F (190°C), grease a square baking dish or line with parchment paper. A mini
5” square pan was used, if you use a standard 9” then your brownies will be a bit thinner and you’ll
want to shorten the bake time.
- Mix all the dry base ingredients together to avoid clumping, then add the wet and stir until
smooth. Add the batter to your baking dish.
- Place in the oven for 2-3 mins while you prepare the topping.
- Stir together all the topping ingredients except the chocolate chips. You want it thin but not runny,
so add the milk slowly. Pour the mixture on top of the brownie batter.
- Add the chocolate chips on top. Press a few of them down further into the batter.
- Bake for another ~12 mins. For a fudgy brownie, using a toothpick you’ll want it to come out with
some chocolate on it but NOT runny. Let it firm up a bit as it cools. It’s better to under-bake and
have to bake a bit longer, than to overbake and dry it out.

45
 P R OT EI N C HE E S E C AK E

110 Calories - Without crust 15P | 8C | 2F - Without crust

Makes 2 servings
215 Calories - With crust 16P | 20C | 8F - With crust

INGREDIENTS
For just the cheesecake: Graham cracker crust:
- 1/2c (113g) plain greek yogurt - 2 crushed graham crackers (31g)
- 84g fat free cream cheese - 2 tbsp (28g) light butter (melted)
- 1 egg
- 1 tsp vanilla extract
- 2 tbsp 0 calorie sweetener

DIRECTIONS
- Preheat oven to 325°F (160°C), grease a small loaf pan or 6” round pan.
- With a mixer on low speed, mix together the yogurt, cream cheese, and vanilla until smooth.
Slowly add in the egg and sweetener and mix just until blended.
- Pour the mixture in the baking dish. You can add in any goodies you want baked into the
cheesecake (sliced fruit, nuts, chocolate chips)
- Bake for ~30 minutes, then turn off the oven and leave it in there for another 30 minutes before
removing.
- Let it cool for another 15 minutes, then refrigerate for several hours until it’s set (overnight if
possible)
- You can eat this right out of the pan without the crust, it’s got a firm enough texture that you can
slice it and it will hold up if you’re careful. A springform pan makes it much easier to do that way.
Crust:
- Combine the crumbs and butter, pat firmly into a greased baking dish. Bake at 350°F for 5-10 mins
or until golden brown.

46
 P R OT EI N M U G C UP C A K E

140 Calories 15P | 17C | 1F

INGREDIENTS
For the cake: For the frosting:
- 1 tbsp (10g) self rising flour - 60g plain greek yogurt
- 10g whey - 4g sugar free pudding mix (or just use flavored
- 2 tbsp (30g) unsweetened applesauce yogurt and skip the mix)
- 1 tbsp (15ml) almond milk

DIRECTIONS

For the cake:

- In a microwave safe mug or bowl, mix together all the ingredients and cook for ~1:30 or until
cooked through.

47
 MIS S I S S I P P I M U D P I E

Makes 2 servings 120 Calories 15P | 11C | 1.5F

INGREDIENTS
for the base brownie layer: for the gooey chocolate layer: for the icing:
- 1 tbsp (10g) self rising flour - 10g chocolate whey - 10g vanilla casein
- 15g chocolate whey - 1 tbsp (5g) cocoa powder - 1 tbsp 0cal sweetener
- 1 tbsp (5g) cocoa powder - 1 tbsp (15ml) milk - 2 tbsp (30ml) water
- 3 tbsp (45g) pumpkin puree - 1 tbsp (15ml) sugar free
- 1 tbsp (15ml) sugar free chocolate syrup
chocolate syrup

DIRECTIONS
for the base brownie layer: for the gooey chocolate layer: for the icing:
- Preheat the oven to 350°F - Stir together all the - Stir together the icing
(175°C). Grease a small baking ingredients, it should be a ingredients, you may need
dish (mini 5” square pan used). looser consistency but not just a splash more water
- Stir together the brownie runny. depending on your casein.
ingredients until smooth, it - Pour the gooey layer on top of - Refrigerate the icing while the
should make a thick batter/ the brownie layer. rest of the pie is cooling for a
paste. Spread it out in the - Bake for another ~8 mins just few minutes, then spread it
baking dish. until it’s set. over the top.
- Bake for just a couple minutes
while you prepare the next
layer.

48