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
servings
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
servings
Ingredients
Calorie 400-450 kcal
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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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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Peanut Butter Protein Pudding

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Peanut Butter Protein Pudding
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Calorie 250-300 kcal
Meal Type Anytime Meal, Snack
Prep Time 2 minutes
Servings
serving
Ingredients
Calorie 250-300 kcal
Meal Type Anytime Meal, Snack
Prep Time 2 minutes
Servings
serving
Ingredients
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Instructions
  1. Add all ingredient and mix with just enough water to make a paste.
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Five Minute Zucchini Salad

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Five Minute Zucchini Salad
A quick, simple, low carb meal perfect for lunch.
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Calorie 600-700 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 10 minutes
Servings
serving
Ingredients
Calorie 600-700 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 10 minutes
Servings
serving
Ingredients
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Instructions
  1. Spiralize the zucchini so it looks like noodles. Don't have a spiralizer? Use a carrot peeler to make ribbons!
  2. Chop up the remaining veggies to preference and throw it all into a bowl along with the cashews, hemp hearts and avocado.
  3. Whisk together the last three ingredients for a dressing and pour it into the bowl. Toss and enjoy
Recipe Notes

Nutrition info (per serving): 699 kcal, 43 g CHO (11 g fiber), 45g FAT, 34g PRO.

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