Spinach and Feta Omelet

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Spinach and Feta Omelet
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
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Instructions
  1. Heat oil in in a pan on medium heat.
  2. Beat eggs and egg white in a bowl.
  3. Sautee mushroom and spinach in the pan.
  4. Add egg mixture to pan, cook until egg starts to firm.
  5. Flip and continue cooking.
  6. Add crumbled feta in the center of the eggs.
  7. Fold one half of the egg mixture over and continue cooking for 1 minutes.
  8. Remove from pan and enjoy.
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Raspberry Oatmeal

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Raspberry Oatmeal
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Calorie 350-400 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 15 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 15 minutes
Servings
serving
Ingredients
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Instructions
  1. Cook oatmeal (old fashioned) according to directions on package (either by boiling in microwave or one stove top)
  2. Once cooked, remove from stove and let cool slightly before adding protein powder, chia seeds and berries.
  3. You can add some milk & sweetener if you'd like.
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Greek Salad with Chicken

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Greek Salad with Chicken
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
servings
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Chop cucumber, pepper, onion and tomato into bite-sized pieces.
  2. Add vegetable to a bowl.
  3. Crumble 2 oz of feta cheese (or cut into small cubes), add to bowl.
  4. Add 1 cup (8 oz) grilled chicken.
  5. Top with olive oil and balsamic vinegar.
  6. Add a couple of kalamata olives if desired.
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Tuna Avocado Salad

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Tuna Avocado Salad
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
serving
Ingredients
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Instructions
  1. Drain and empty a can of tuna into a bowl.
  2. Add avocado to the bowl and mix.
  3. Chop mushroom & pepper into pieces, add to bowl.
  4. Stir in salsa and black pepper if desired.
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Cauliflower Shepherd’s Pie

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Cauliflower Shepherd's Pie
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
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Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until translucent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan, layer cauliflower mixture on top.
  14. Bake at 350 degrees for 25-30 minutes.
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Garlic Lemon Tilapia

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Garlic Lemon Tilapia
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Calorie 200-250 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
Calorie 200-250 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
servings
Ingredients
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Instructions
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Spray a baking dish with non-stick cooking spray.
  3. Rinse tilapia fillets under cool water, and pat dry with paper towels.
  4. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle oil on top. Sprinkle with garlic, parsley, and salt.
  5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 15-20 minutes.
Recipe Notes

You can substitute tilapia for any white fish like cod, haddock or sole.

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Baked Protein Pancakes

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Baked Protein Pancakes
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Calorie 400-450 kcal
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
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Ingredients
Calorie 400-450 kcal
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
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Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Lightly grease a cooking sheet/jellyroll pan (12 x 17 in) with coconut oil.
  3. In a blender, grind oats, baking powder and flax seeds; transfer to mixing bowl.
  4. Put egg white and cottage cheese in blender, blend until well mixed; transfer to mixing bowl.
  5. Mix wet with dry ingredients until everything is mixed; pour into baking sheet.
  6. Bake for 15-20 minutes or until a toothpick inserted in middle comes out clean.
  7. Let cool 5-10 minutes.
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Pina Colada Shake

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Pina Colada Shake
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Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Shake
Prep Time 2 minutes
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Shake
Prep Time 2 minutes
Servings
serving
Ingredients
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Instructions
  1. Put all ingredients into blender (add ice if desired). Blend and enjoy!
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Chunky Monkey Shake

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Chunky Monkey
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Shake
Prep Time 2 minutes
Servings
servings
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Shake
Prep Time 2 minutes
Servings
servings
Ingredients
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Grilled Chicken Breast

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Grilled Chicken Breast
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Calorie 100-150 kcal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
serving
Ingredients
Calorie 100-150 kcal
Preparation Style Grill/Oven
Prep Time 5 minutes
Cook Time 20 minutes
Servings
serving
Ingredients
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Instructions
  1. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
  2. Dip chicken in lemon juice, and sprinkle with the garlic powder, ground black pepper, and seasoning salt. For a more robust flavor, marinate the chicken in this mixture for several hours.
  3. Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink and juices run clear.
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