Carb Range: CHO: 31 - 50 g

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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Chicken Pesto Pizza

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 Chicken Pesto Pizza
This pizza is delicious but saves you from all the fat and grease!1
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Calorie 500-600 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Servings
serving
Ingredients
Calorie 500-600 kcal
Meal Type Anytime Meal
Preparation Style Grill/Oven
Servings
serving
Ingredients
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Instructions
  1. Preheat oven at 400°F.
  2. Lightly coat a baking sheet with spray and place the tortilla shell on the tray.
  3. Spread the pesto base evenly around the shell leaving the outside inch free for the crust.
  4. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together.
  5. Spread evenly covering the pesto.
  6. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes).
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Baked Protein Pancakes

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 Baked Protein Pancakes
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Calorie 400-450 kcal
Meal Type Anytime Meal, Post-Workout
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
Calorie 400-450 kcal
Meal Type Anytime Meal, Post-Workout
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
servings
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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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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Apple Cinnamon Shake

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 Apple Cinnamon Shake
A tasty shake perfect as a snack or post oworkout.
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Calorie 250-300 kcal
Meal Type Post-Workout, Snack
Special Diet Dairy Free
Servings
serving
Ingredients
Calorie 250-300 kcal
Meal Type Post-Workout, Snack
Special Diet Dairy Free
Servings
serving
Ingredients
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Instructions
  1. Blend and enjoy.
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Apple & Great Grains Shake

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 Apple & Great Grains Shake
A high protein shake perfect for post workout
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Calorie 400-450 kcal
Meal Type Post-Workout
Preparation Style Shake
Servings
serving
Ingredients
Calorie 400-450 kcal
Meal Type Post-Workout
Preparation Style Shake
Servings
serving
Ingredients
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Instructions
  1. Blend all ingredients.
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Yogurt Pancakes

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 Yogurt Pancakes
Easy, low carb, protein filled pancakes perfect for breakfast.
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Calorie 200-250 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Servings
pancakes
Ingredients
Calorie 200-250 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Servings
pancakes
Ingredients
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Instructions
  1. Combine all ingredients in a bowl and whisk well.
  2. Heat a non stick pan just slightly over medium heat.
  3. Pour the batter into the pan and cover with a lid.
  4. Cook until starting to brown on the bottom (about seven minutes).
  5. Flip and recover until cooked through (about another three minutes).
  6. Serve immediately topped with fruit, maple syrup. Note: these pancakes expand quite a bit, so don't make them too big in the pan
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Simply Green Smoothie

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 Simply Green Smoothie
The perfect smoothie for all the health lovers looking to boost their nutrient intake. Perfect for snacks.
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Calorie 300-350 kcal
Meal Type Post-Workout
Preparation Style Shake
Special Diet Vegan, Vegetarian
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Post-Workout
Preparation Style Shake
Special Diet Vegan, Vegetarian
Servings
serving
Ingredients
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Instructions
  1. Blend all ingredients and enjoy!
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Cranberry Kale Salad

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 Cranberry Kale Salad
Easy nutritious kale salad. Great for lunch to boost veggie intake.
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Calorie 600-700 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Special Diet Vegan, Vegetarian
Servings
serving
Ingredients
Calorie 600-700 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Special Diet Vegan, Vegetarian
Servings
serving
Ingredients
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Instructions
  1. Combine the first six ingredients together to make the salad.
  2. In a small dish whisk together the mustard, oil and vinegar.
  3. Top the salad wit the dressing. Top with additional protein if desired.
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One Pan Lemon Chicken

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 One Pan Lemon Chicken
Easy tasty dinner. This lemon chicken is simple to whip up and tastes great.
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Calorie 400-450 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
Calorie 400-450 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
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Instructions
  1. Preheat the oven to 375 degrees.
  2. In a small bowl, whisk together three tablespoons of olive oil, lemon juice, garlic, salt and pepper and lemon zest.
  3. In a large bowl, toss the peppers and potatoes in the remaining olive oil and sprinkle with sea salt.
  4. Line a large pan with tinfoil. Place the chicken breasts in the middle of the pan. Scatter the peppers and tomatoes around the chicken evenly.
  5. Pour the lemon sauce over the chicken breasts. Place sliced lemons on top of chicken.
  6. Bake for 20 minutes, flip the chicken and bake for another 20 minutes or until chicken is cooked through.
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