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Featured Recipes

Panera Bread Broccoli Cheese Soup
October 11, 2019
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Macros per Serving:
Calories: 225
Protein: 10.9g
Carb: 14.5g
Fat: 13.6g

Recipe Makes: 8 Servings

Prep Time: 10 Minutes

Cook Time: 30 Minutes


  1. 2 Bunches of Broccoli

  2. 1/2 Medium Onion

  3. 1 Cup Carrots

  4. 3 Tablespoons Ghee or Butter

  5. 1/4 Cup Flour (I used Cassava)

  6. 1 Cup Fat Free Half and Half

  7. 1 Cup Milk of Choice ( I used Coconut

  8. 2 Cups Chicken Broth

  9. 8 oz Reduced Fat Sharp Cheddar

  10. 1/4 Teaspoon Nutmeg

  11. Salt and Pepper to taste


In a large pot over medium high heat, melt butter or ghee. Add in onions, carrots and broccoli. Cook to soften about 5 minutes (may be more or less depending on the size vegetables you cut). Slowly add in broth, milk, and half and half. Sprinkle with flour and add nutmeg, salt, and pepper. Continue stirring and heating over medium heat until thickened. This will take about 10-15 minutes.Once thick, add cheese and stir until melted and smooth.

PF Chang's Orange Chicken
October 11, 2019
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Macros per Serving:
Calories: 264
Protein: 47.9g
Carb: 18.5g
Fat: 4.2g

Recipe Makes: 6

Prep Time:

Cook Time:


  1. 2 lb . Chicken Breast

  2. 1/4 Cup Arrowroot Starch

  3. 1 Tablespoon Coconut Oil

  4. 4 Tablespoons Minced Garlic

  5. 4 Green Onions

  6. 1 Cup Tomato Sauce

  7. 1/2 Cup Water

  8. 1/4 Cup Coconut Sugar

  9. 1 Tablespoon Sriracha Sauce

  10. 1 Tablespoon Coconut Aminos

  11. Peel from 1 orange , half zested and half julienned


Cut chicken into cubes and toss in a bowl with the starch. Coat chicken and place in a pan with the coconut oil. Brown chicken on both sides and remove from heat. Add the garlic and onion to the pan and saute for 2-3 minutes. Then, add tomato sauce, water, coconut sugar, coconut aminos and sriracha sauce to the pan. Let simmer then, re-add the chicken into the sauce and add the julienned orange and orange zest. Serve over rice as desired

Cheesecake Factory Louisiana Pasta with Crispy Chicken
October 11, 2019
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Macros per Serving:
Calories: 513
Protein: 58.1g
Carb: 45.5g
Fat: 13.6g

Recipe Makes: 6 Servings

Prep Time: 20 Minutes

Cook Time: 30 Minutes


  1. 1 Teaspoon red pepper flakes

  2. 1 Teaspoon cajun seasoning

  3. 1/2 Teaspoon Kosher salt

  4. 1/4 Teaspoon ground black pepper

  5. 1 Cup chicken stock

  6. 1 Tablespoon Arrowroot Starch

  7. 1 Cup Parmesan Cheese shredded

  8. 4 Chicken breasts

  9. 1/4 Cup flour

  10. 1 Cup breadcrumbs

  11. 1/2 Teaspoon Kosher salt

  12. 1/4 Teaspoon ground black pepper

  13. 2 eggs

  14. 1 Box Chickpea Pasta

  15. 1/2 Yellow bell pepper sliced

  16. 1 Red bell pepper sliced

  17. 1/2 Red onion sliced

  18. 8 Ounces mushrooms


Mix the red pepper flakes, cajun seasoning, salt, pepper, chicken stock, parmesan, and starch and set aside. Set a large pot of water to boil and cook the pasta to a minute or so shy of what is listed on the box. Drain but do not rinse. Mix the flour and breadcrumbs together in one bowl. In a second bowl whisk the eggs. Dip each piece of chicken into the breadcrumb mixture, then into the eggs, and finally back into the breadcrumb mixture. Let chicken sit on a tray while you cook the vegetables. Spray your skillet over medium heat and add the bell peppers, onion, garlic and mushrooms. Cook for 3-5 minutes until just starting to brown but not break down. Remove the vegetables from the pan. Re-spray and cook the chicken until crispy and golden brown, 3-5 minutes on each side. Remove the chicken from the pan. Add the pasta and vegetables to the pan with the sauce mixture. Let thicken and stir for 3-5 minutes. Slice and add chicken on top as desired.

Trader Joe's Cauliflower Gnocchi
October 11, 2019
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Macros for 1 Serving
Calories: 210
Protein: 2.5g
Carb: 27.3g
Fat: 10.8g

Recipe Makes: 4 Servings

Prep Time: 20 minutes

Cook Time: 10 minutes


  1. 4 Cups Cauliflower

  2. 1/2 Teaspoon salt

  3. 3 tablespoons olive oil

  4. 1/2 Cup Cassava Flour 

  5. 1/4 Cup Arrowroot Starch


Start by steaming your cauliflower. Add your cauliflower to a food processor or I just used my ninja. Add in the olive oil and puree. Transfer contents into a different bowl and add the flour, salt, and arrowroot starch. Sprinkle some flower onto your counter top or some parchment paper. Roll about 1 tablespoon or 1/2 an ounce of mixture into a ball and form as desired. Meanwhile, add 4 cups of water to a pan and bring it to a boil. After your gnocchi is formed, transfer to your boilng water. The gnocchi will float to the top when they are done! If you prefer them crunchy on the outside you can also add them to a sprayed pan.

Fruit Pizza with Protein Sugar Cookie Crust
July 3, 2019
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Macros for 1/8 of pie:

Calories: 137

Protein: 11.3

Carbs: 12.8

Fat: 4.6

Recipe Makes 8 Servings

Prep Time: 10 Minutes

Cook Time: 7 Minutes

Preheat Oven to 325


  1. 2 Scoops Vanilla Protein (I used GNC Egg Protein)

  2. 56g Coconut Flour

  3. 1 1/2 + 4 Tablespoons of Vanilla Greek Yogurt ( I used Okios Triple Zero )

  4. 4 Tablespoons Egg Whites

  5. 2 Tablespoons Coconut Oil

  6. 1 Cup Raspberries

  7. 1/2 Cup Blueberries

  8. 1 Tsp Baking powder

  9. 2T sp Vanilla Extract

Instructions: Line a pine pan with parchment paper. Combine protein, flour, 4 tablespoons of yogurt, egg whites, oil, baking powder, and vanilla ina bowl. Spread crust to the bottom of your lined pan and bake for 7 Minutes. Let cool then, apply remainder of Yogurt topping and berries as you desire.

Zucchini Pizza Bites
May 29, 2019
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Macros for 1 bite:

Total Calories: 26

Protein: 2.2g

Carb: 2.1g

Fat: 1.2g

Recipe makes: 20 bites

Prep Time: 10 minutes

Cook Time: 10 minutes

Preheat Oven to 400


  1. 448g Zucchini

  2. 56g Reduced Fat Mozzarella Cheese

  3. 28 Turkey Pepperoni's

  4. Salt

  5. Pepper

  6. 8 oz Pizza Sauce

Instructions: Cut zucchini into 1/4 in slices. Sprinkle salt and pepper on each slice. Add 1/2 tablespoon of sauce to each slice. Add cheese and top with pepperoni. Bake until cheese is melted.

Note: Recipe could vary depending on size of zucchini.

Kodiak Cake Breaded Chicken Tenders
May 29, 2019
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Macros for 4 oz of tenders

Total Calories: 220

Protein: 28.4g

Carbs: 4.2g

Fat: 2.4g

Serving Size will vary depending on chicken breast size.

Prep Time: 15 minutes

Cook Time: 30 Minutes

Preheat Oven to 400


  1. 106g Kodiak Cake Mix

  2. 1 Teaspoon Chili Powder

  3. 1 Teaspoon Paprika Powder

  4. 1 Teaspoon Chipotle Powder

  5. 1 Teaspoon Garlic Powder

  6. 1 Teaspoon Onion Powder

  7. 84g Egg Whites

  8. 2 pounds Chicken Tenders

Instructions: Combine dry ingredients into one bowel. Add egg whites to another bowl. Dip chicken tenders into egg white wash, then i dry mix. Transfer to sprayed baking sheet. After 15 minutes in the oven flp tenders to brown other side.

Chickpea Mac n' Cheese
May 29, 2019
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Macros for 1, 6oz serving:

Total Calories: 365

Protein: 24g

Carbs: 44g

Fat: 10.5

Recipe Makes: 8 Servings

Prep Time: 10 Minutes

Cook Time: 15 Minutes


  1. 20 oz Chickpea Pasta (2 boxes)

  2. 2 cups Milk of choice ( I used unsweetened coconut)

  3. 3 Tablespoon Kodiak Cake Mix

  4. 1 Teaspoon Salt

  5. 3 Tablespoon Greek Yogurt (n I used full fat Chobani)

  6. 224g Reduced Fat Cheddar Cheese

Instructions: Prepare Pasta as directed by the box. While pasta is cooking, in a small sauces pan, heat milk, yogurt, kodiak cake mix, and salt. Stir until steaming. Add cheddar cheese. Stir until melted. Add to noddles.

Notes: There are a few changes you could make here. Fat free cheese is an option. Also, if you wanted to increase protein you could add some chicken or chicken sausage.

Mini Corn Dog Bites
May 29, 2019
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Macros for 1 muffin:

Total Calories: 36

Protein: 2.5g

Carbs: 3.5g

Fat: 1.5g

Recipe Makes: 32 Muffins

Prep Time: 10 Minutes

Cook Time 15 Minutes

Preheat Oven to 400


  1. 106g Kodiak Cake Buttermilk Mix

  2. 56g Cornmeal

  3. 2 Eggs

  4. 1 Cup water

  5. 1 Tsp Baking Powder

  6. 1/2 Tsp Baking Soda

  7. 6 Hot dogs (I used Applegate Farms Uncured Beef Hotdogs)

Instructions: Combine all ingredients into bowl. Add 1 Tablespoon to each space. Cut hot dogs into 1/2 in chunks. Add one piece to each. Bake for 15 minutes.

Almond Butter Chickpea Blondies
May 22, 2019
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Macros for 1/9 of recipe

Total Calories: 202

Protein: 8g

Carbs: 25g

Fat: 9g

Recipe Makes: 9 servings

Prep Time: 20 minutes

Cook Time: 25 minutes


  1. 15 oz Chickpeas

  2. 1/3 Cup sugar free syrup

  3. 100g Almond Butter

  4. 2 Teaspoon vanilla extract

  5. 45g Dark chocolate chips

  6. 1/4 Teaspoon baking soda

  7. 1/4 Teaspoon baking powder

  8. 1 Teaspoon salt

Instructions: Combine all ingredients except about 15g of chocolate chips, in a bowl. Line a 9x9 baking pan with parchment paper. Fill pan with batter. Top with additional 15g of chocolate chips. Bake for 25 minutes.

BBQ Chicken Tacos with Apple Sriracha Coleslaw
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Macros for Chicken: 4 oz

Total Calories: 140

Protein: 26g

Carbs: 4g

Fat: 1g

Macros for Coleslaw: 1/2 cup

Total Calories: 90

Protein: .5g

Carbs: 6g

Fat: 8g

Recipe Makes: 12 servings

Prep Time: 30 minutes

Cook Time: 1 hour

Preheat Oven to 375 degrees

Ingredients for Chicken:

  1. 3 Tablespoon coconut sugar

  2. 3 Tsp salt

  3. 3 Tsp paprika

  4. 3 Pounds Chicken Breast

  5. 2/3 Apple cider vinegar

  6. 3 Tablespoon Ketchup

  7. 3 Cloves garlic

  8. 1 Tablespoon sriracha

Ingredients for Coleslaw:

  1. 1 Small green cabbage

  2. 1 Small purple cabbage

  3. 2 Tart apples

  4. 1/2 cup mayo (I used Primal Foods avocado mayo)

  5. 3 Tablespoon pickle juice

  6. 1 Tablespoon dijon mustard

  7. 1 Tablespoon apple cider vinegar

  8. 2 Tablespoons pepper sauce

  9. Salt and Pepper to taste

Instructions: Combine the coconut sugar, salt, and paprika. Smother your chicken breast in the seasonings. Place in a 9x13 pan and cover with foil. Bake for 35 minutes. While chicken is baking, chop the purple cabbage, green cabbage and apples. Combine with mayo, pickle juice, mustard, apple cider vinegar, pepper sauce, salt, and pepper. Stir thoroughly. After 35 minutes remove chicken from oven and shred. Move back into pan. Mix together the apple cider vinegar, ketchup, garlic, and sriracha. Drizzle mixture on top of chicken. Reduce heat to 275 and bake for an additional 25 minutes.

Notes: I tripled this recipe to make a large serving. So, if you want to make a smaller portion cut recipe by 1/3. I used this recipe to make tacos but you could easily make then as sandwiches or just by itself!

Chicken Zucchini Enchiladas
May 8, 2019
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Macros for 1 serving:

Total Calories: 243

Protein: 28g

Carb: 22.1g

Fat: 6g

Recipes Makes: 4 servings

Prep Time: 20 Minutes

Cook Time: 20 Minutes

Preheat Oven to 350 degrees


  1. 1 pound shredded chicken

  2. 1 onion

  3. Enchilada Sauce (I used Simple Nature Seasoning

  4. 15 oz Can of Tomato Sauce

  5. 4 Large Zucchini

  6. 1/2-1 Cup cheese of Choice ( I used 1/2 cup reduced fat mexican blend)


Sautee your onion in your pan. Prepare enchilada sauce and directed on the package. Add 1/2 the sauce to the pan along with shredded chicken. Meanwhile, use a cheese slicer to slice your 4 zucchini into thin strips. Overlap 2-3 pieces of zucchini and add a spoon full or two of your chicken mix. Roll and place in 9x9 baking pan. Repeat until pan is full. Top with cheese as desired.

Notes: I used chicken that I had already shredded. so, you may need to prep chicken ahead of time.

Bacon and Egg Biscuits
April 30, 2019
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Macros for 1 muffin:

Total Calories: 184

Protein: 13g

Carb: 11g

Fat: 8.5g

Recipe Makes: 12 Servings

Prep Time: 20 Minutes

Cook Time: 20 Minutes

Preheat Oven to 350


  1. 13 Eggs

  2. 4 slices of bacon

  3. 56g cheese of choice (I usd goat cheese)

  4. 160g Kodiak Cake Buttermilk mix

  5. 1 tsp baking powder

  6. 1/4 tsp baking soda

  7. 120mL milk of choice ( I used unsweetened almond)

  8. 1/2 tsp salt

  9. 112g plain greek yogurt

  10. 2 Tbls Ghee

Instructions: Spay your muffin tin. Fry bacon strips on a stove top. Combine dry ingredients into a bowl. Combine wet ingredients in a bowl including 1 of the 13 eggs. Add the wet ingredients to the dry. Add 2-3 tablespoons of batter to the bottom of each muffin tin. Add one egg to each and top with desired amount of cheese and bacon crumbles. Top with an additional 1-2 tablespoons of batter.

Notes: I used a traditional muffin tin. If you have one with deeper holes then use that. The traditional tin was pretty full! But they still baked well and didn't overflow.

Oatmeal Cups
April 29, 2019
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Macros for 1 muffin w.o toppings:

Total Calories: 105

Protein: 4.5g

Carb: 17.5g

Fat: 2.2g

Recipe Makes: 15 cups

Prep Time: 10 Minutes

Cook Time: 30 Minutes

Preheat Oven to 350


  1. 2 Eggs

  2. 60g Coconut Sugar

  3. 360mL Milk of Choice ( I used unsweetened Almond Milk)

  4. 2 tsp vanilla extract

  5. 1/2 tsp salt

  6. 1 Tbls Cinnamon

  7. 240g Old Fashioned Oats

  8. 2 tsp Baking powder

  9. 1 Scoop Protein Powder of Choice

Instructions:  Combine ingredients in a bowl. Line muffin tin with liners. I used paper but I would recommend either foil or the re-usable ones. I divided 60g of batter into each cup. Top with topping of choice!

Butternut Squash Lasagna
April 3, 2019
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Macros for 1/6 of the pan:

Total Calories: 336

Protein: 39.4g

Fat: 9.6g

Carbs: 25.3g

Recipes Makes: 6 Servings

Prep Time: 20 Minutes

Cook Time: 30 Minutes

Preheat Oven: 350


  1. 1.5 Pounds 96/4 Ground Beef

  2. 840g Butternut Squash

  3. 2 Cans of Fire Roasted Tomatoes

  4. 340g Low Fat Cottage Cheese

  5. 28g Shredded Parmesan Cheese

  6. 1 Large Egg

  7. 56g Reduced Fat Mozzerella

  8. 112g Onion

  9. 1TBLS Garlic

  10. 1tsp Nutmeg (Optional)

Instructions: Combine the cottage cheese, Parmesan and egg in a bowl. In a skillet cook the beef until brown then add in the onions, diced tomatoes and garlic. Let simmer for 5 minutes. Peel butternut squash and cut into 1/8 inch circles (about 24 slices). Line a 9x13 baking pan with one layer of butternut squash. Top the squash with 1/2 of the meat mixture (about 1.5 cups). Then, add 1/2 of the cottage cheese mixture. Top with one once of the mozzarella. Repeat for the second lay. Bake for 30 minutes.


Notes. There was a lot of liquid from the squash afterwards. I just drained it and it worked out fine! 

Tuna Cakes
April 3, 2019
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Macros for 1 Tuna Cake:

Total Calories: 59

Protein: 6.8g

Carbs: 4.1g

Fat: 1.8g

Recipe Makes: 15-16 Tuna Cakes

Prep Time: 10 Minutes

Cook Time: 10 Minutes


  1. 9 oz Canned Tuna

  2. 224g Plain Greek Yogurt

  3. 80g Oats

  4. 4 Eggs

  5. 2 TBLS Parsley

  6. Salt and Pepper to taste

Instructions: Combine ingredients in a bowl. Heat a skilled to medium heat. Use a 1/4 cup measuring cup to scoop and transport contents to the skillet. Fry 4-5 minutes on each side.

Kodiak Cake Calzone
March 24, 2019
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Total Calories: 479

Protein: 41.1g

Fat: 12g

Carbs: 53.4

Recipe Makes: 1 Calzone

Prep Time: 10 minutes

Cook Time: 13 minutes

Preheat Oven to 500


  1. 80g Buttermilk Kodiak Cake Mix

  2. 1/4 Cup Water

  3. 3 TBLS Pizza Sauce

  4. 28g Reduced Fat Mozzarella

  5. 2oz Green Bell Pepper

  6. 1oz Jennie-O Italian Ground Turkey

  7. 1 Egg


  1. Mix water and kodiak cake mix together. Mold 2 balls from the dough. Try to make one slightly larger than the other one.

  2. Take 2 pieces of parchment paper. Spray each piece with cooking spray. Place dough between the two sheets and roll with a rolling pin.

  3. Lay bottom layer on a spayed baking sheet.

  4. Add sauce, peppers, cheese and ground turkey.

  5. Repeat procedure for the other 1/2 of the dough and place on top.

  6. Pinch the sides or fold bottom layer on top of the top layer.

  7. Brush top of the dough with the beaten egg

  8. Cook for 5-7 minutes

  9. Remove and re-brush with egg wash. 

  10. Make a few slits to the top. Cook for an additional 5 minutes.

Notes: Ingredients could vary! This is just what I had in my fridge.

Fudgey Brownie Bites
March 19, 2019
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Macros: 1 Brownie Bite with 5 chocolate chips

Total calories: 35

Protein: 2g

Carbs: 6g

Fat: 1.3g

Recipe Makes: 18 bites

Prep Time: 10 Minutes

Cooke Time: 15 minutes

Preheat Oven to 350


200g Ripe banana

80mL Unsweetened Applesauce

60g Cocoa Powder

33g (1 Scoop) Chocolate Protein Powder

Chocolate chips

Instructions: Combine ingredients in a bowl. Evenly disperse in mini muffin tin. Bake for 15 minutes.


Notes: I topped each one with 5 chocolate chips. You could obviously do what you wish here! If you don't love the taste of banana i bet you could substitute some avocado!

Strawberry Cookies
March 10, 2019
Macros for 1 Cookie:
Total Calories: 41
Protein: 6g
Carbs: 2g
Fat: 1g
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Recipe Makes: 6 Cookies

Prep Time: 10 Minutes

Cook Time: 10 Minutes

Pre-Heat Oven to 350


  1. 112g Strawberries

  2. 46g Protein Powder

  3. 2 TBLS Coconut Flour

  4. 1/2 tsp Baking Powder

Instructions: Puree Strawberries in a Ninja or a blender. Combine other ingredients into a bowl. Add strawberries. Bake for 10 minutes

Notes: I used Optimum Nutrition Vanilla Ice Cream protein. You could also substitute the flour for another if you have an allergy.

Banana Oat Bake
March 10, 2019
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Macros for 1/8 of bake:

Total Calories: 107

Protein: 8g

Carbs: 16g

Fat: 1.5g

Recipe Makes: 8 Servings

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Pre Heat Oven to 350


  1. 54g Oats

  2. 112g Egg Whites

  3. 31g Whey Protein (1 scoop, I used Optimum Nutrition Vanilla Ice cream)

  4. 224g Banana (or 2 medium bananas)

  5. 1 Cup Milk ( I used Fair Life 2%)

Instructions: Combine all ingredients in a bowl. Pour ingredients into a pan. I used a pie pan since I didn't have a 8x8 pan. Bake for 20 minutes or until the middle is done.

Notes: A few substitutions could be made here. You could use whatever protein you would like. You could also substitute almond milk or coconut milk. You could also top it with nut butter, berries or syrup.

Cottage Cheese Pancakes
March 10, 2019
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Recipe Makes: 6 Pancakes

Prep Time: 10 Minutes

Cook Time: 10 Minutes

Heat griddle or pan on medium low


  1. 226g 2% Fat Cottage Cheese

  2. 1 Large Egg

  3. 28g Egg Whites

  4. 1 Tsp Vanilla Extract

  5. 20 Drops Stevia

  6. 40g Oats

  7. 4 TBLS Coconut Flour

Instructions: Combine all ingredients into a bowl. Divide into 6 pancakes. Flip once the bubble pop on top!

Notes: You could substitute a few things here. You could use low fat cottage cheese or a different flour if you have an allergy to coconut. You could also substitute stevia packets if you don't have the drops.

Macros for all 6 pancakes:
Total Calories: 538
Protein: 45g
Carb: 52g
Fat: 17g
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March 3, 2019

Recipe Makes: 6 Sandwiches

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Pre Heat Oven to 400


  1. 6 English Muffins. I used Ezekiel Sprouted Grain Muffins

  2. 3 Eggs

  3. 100g Egg Whits

  4. 84g Mushroom

  5. 84g Riced Cauliflower

  6. 84g Bell Pepper of Choice

  7. 12 Canadian bacon Slices (or other breakfast meat of choice)

  8.  6 Saran Wrap Squares 


Combine all eggs and veggies into a bowl. Disperse mix in to 6 sections of a muffin tin. Toss in the oven for 20 minutes. In the meantime slice your English muffins in half and add 2 slices of Canadian bacon. Add one egg muffin to each and seal with Saran Wrap. A silicone ring would be ideal but I didn't have one so a muffin tin works just as well!

Note: I tested one the following day and they didn't suck reheated! These could be altered for what macros you're looking for. If you want it lowered in fat just add all egg whites instead of the whole eggs.

Macros per Sandwich

Total Calories: 252

Protein: 22g

Carb: 33g

Fat: 4.5g

Easy Prep Breakfast Sandwiches
Cheeseburger Bites
March 3, 2019
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Macros per bite:

Total Calories: 103

Protein: 12g

Fat: 5g

Carbs: 1g

Recipe Makes: 12 Bites

Prep Time: 10 minutes

Cook Time: 25-30 minutes

Preheat Oven to 400


  1. 1 Pound 96/4 ground beef

  2. 184g Cup egg whites

  3. 56g Low-Fat Cheese of choice

  4. 56g Breadcrumbs

  5. 68g Reduced Sugar Ketchup

  6. 45g Mustard

  7. 5 Small Dill Pickles


Brown your ground beef on a stove top. While the meats cooks combine all other ingredients in a bowl. It could be suggested that you under cook the beef just a little. It will cook the remainder of the way in the oven. Distribute into a muffin pan. Bake for 25-30 minutes.

Kodiak Cake Pizza Crust
March 3, 2019
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Macros per crust:

Total Calories: 190

Protein: 14g

Carbs: 30g

Fat: 2g

Recipe Makes: 1 Crust

Prep Time: 5 Minutes

Cook Time: 10 Minutes


  1. 53g Buttermilk Kodiak Cake Pancake mix or All Purpose Flour

  2. 1/4 Cup Water

  3. Seasoned as desired (Italian seasoning, oregano)


The ingredients are simple. Spray a sheet pan with cooking spray. Apply dough to the pan. Then, use a piece of parchment paper to flatten the dough out. But first spray the paper with the cooking spray. Then, flatten dough out to desired thickness

Mini Zucchini Meat Loafs
February 18, 2019
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Recipes Makes: 5 mini loafs (9oz each)

Prep Time: 10 minutes

Cook Time: 25-30 minutes

Pre-heat oven to 350 


  1. 1.5 pounds Ground Turkey or Lean Ground Beef. I used 96/4 Ground Beef

  2. 2 Eggs

  3. 1 Cup Shredded Zucchini

  4. 1/2 Cup Quick Oats

  5. 1/2 Cup Yellow Onion

  6. 1 tsp Salt

  7. 1 tsp Oregano

  8. 1/2 tsp Parsley

  9. 1/4 tsp Pepper

  10. 1 Clove garlic


  1. 1 1/2 tsp Worcestershire

  2. 1 Cup Tomato Sauce

  3.  2 Tbls Honey

This recipe is easy to make right away or freeze for future dinners! It is high in protein which most people struggle with! Combine all the ingredients in a bowl and divide evenly. Make sure to drain the access water from the zucchini!

Macros for 1 Loaf (without topping):

Total Calories: 317

Protein: 44.4g

Carb: 9.4g

Fat: 9.7g

Topping (2Tbls): 

Total Calories: 33

Protein: 0.2g

Carb: 8.4g

Fat: 0g

Breakfast Casserole
February 18, 2019

Macros for 1/6 of the pan (without cheese):

Total Calories: 235

Protein: 24g

Carb: 18g

Fat: 6.3g

Recipe Makes: 1 9x13 pan or Approx 6 servings

Prep Time: 15 Minutes

Cook Time: 40 Minutes

Pre-heat Oven to 375


  1. 3/4 Pound Sausage. I used Apple Chicken Sausage (4 Links).

  2. 2 Bell peppers (Color of choice)

  3. 1 Cup sliced mushrooms

  4. 1 Cup spinach

  5. 1/2 Cup Onion of choice

  6. 1 tsp garlic

  7. 5 Slices bread of choice (I used an Ezekiel sprouted grain bread)

  8. 5 Large eggs

  9. 9 oz Egg whites

  10. 1/2 Cup milk of choice

Optional: 1/2 Cup cheese of choice

  1. Line the bottom of a 9x13 baking pan with your bread. 

  2. Toss all the veggies and sausage in a frying pan and cook until tender.

  3. Then, distribute veggies and sausage over your bread.

  4. Whisk your 5 eggs, milk, and egg whites together.

  5. Dump egg mix over you veggies.

  6. Bake until eggs are fully cooked.

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