Protein Recipe

Cookbook
By Charlie Meister
www.charliemeister.com
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 TABLE
OF CONTENTS
04 INTRODUCTION 65 DINNERS

05 SMOOTHIES 91 SNACKS

15 BREAKFASTS 101 DESSERTS

43 111 RESOURCES
LUNCHES FAQ & ADDITIONAL

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 WELCOME!
In this 100 recipe cookbook, you will gain access to the most popular recipes i've used
with my clients in the last several years or recipes that I use on a regular basis.. All recipes
are protein based with a focus on either fat loss or hypertrophy (building muscle). There
are 10 smoothies, 10 desserts, 10 snacks, 25 breakfasts, 20 lunches and 25 dinner recipes
in this cookbook! All recipes are easy-to-do and most can be done with little to no prep
time! All recipes include full calorie and macronutrient breakdown. .Enjoy!

Charlie Meister
Online Personal Trainer

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 Smoothies

Berry & Banana Smoothie

Ingredients Directions
1 Large Banana Put all ingredients into a blender &
1 Cup Frozen blend on high for 1 minute.
Strawberries Add a splash of milk or water to thin it
Or Raspberries out if needed as desired
1 Scoop Vanilla Optional - Add sugar free syrup to make
Protein Powder it more sweet.
2 TBSP 0% Greek
Yogurt

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 320 | MAKES 1 SERVING

PROTEIN:31g
CARBS:47g
FATS:1g
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 Smoothies

Blueberry Breakfast Smoothie

Prep Cook Ready in
2 min n/a 1 min

Ingredients Directions
3 Cups Frozen Put all ingredients into a blender &
Blueberries blend on high for 1 minute.
1 Scoop Vanilla Add a splash of water or milk to thin it
Protein Powder out as desired.
25g Oats Optional - Add sugar free syrup to
2 TBSP 0% Greek make it more sweet.
Yogurt
1 Cup Unsweetened
Almond Milk
Optional - Sugar Free
Syrup

CALORIES: 365 | MAKES 1 SERVING

PROTEIN:34g
CARBS:44g
FATS:6g

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 Smoothies
Prep Cook Ready in
2 min n/a 1 min

Chocolate Coconut Blueberry

Smoothie

Ingredients Directions
½ Cup Blueberries Put all ingredients into a blender &
1 Scoop Vanilla blend on high for 1 minute.
Protein Powder Add a splash of water or milk to thin
1 Cup Water it out as desired.
1 Cup Unsweetened Optional - Add sugar free syrup to
Coconut Milk make it more sweet.
2 TSP Shredded
Unsweetened
Coconut
½ Cup Rolled Oats
1 TBSP Raw Flaxseed

CALORIES: 400 | MAKES 1 SERVING

PROTEIN:21g
CARBS:39g
FATS:18g
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 Smoothies

Nutty Banana Smoothie

Ingredients Directions
1 Cup Coconut Put all ingredients into a blender &
Milk Raw Liquid blend on high for 1 minute.
1 Medium Add a splash of water or milk to thin
Banana it out as desired.
1 TBSP Almond Optional - Add sugar free syrup to
Butter make it more sweet.
1 Scoop Vanilla
Protein Powder
Optional 1
Serving Sugar
Free Syrup

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 870 | MAKES 1 SERVING

PROTEIN:35g
CARBS:31g
FATS:67g
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 Smoothies

Peach Mango Delight

Smoothie
Prep Cook Ready in
2 min n/a 1 min

Ingredients
½ Cup Mango
½ Cup Peach
1 Cup Unsweetened Almond
Milk
2 TBSP 0% Greek Yogurt
1 Scoop Vanilla Protein
Powder
Optional 1 Serving Sugar
Free Syrup

Directions
Put all ingredients into a
blender & blend on high for
1 minute.
Add a splash of water or
milk to thin it out as.
Optional - Add sugar free
syrup to make it more
sweet.

CALORIES 240 | MAKES 1 SERVING

PROTEIN:31g
CARBS:22g
FATS:3g
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 Smoothies

Skinny Tropical Smoothie

Ingredients Directions
½ Cup Pineapple Put all ingredients into a
¼ Cup Strawberries blender & blend on high for
1 Scoop Vanilla 1 minute.
Protein Powder Add a splash of water or
1 Cup milk to thin it out as.
Unsweetened Optional - Add sugar free
Almond Milk syrup to make it more
50g 0% Greek sweet.
Yogurt
Prep Cook Ready in
2 min n/a 1 min

CALORIES: 220 | MAKES 1 SERVING

PROTEIN:32g
CARBS:18g
FATS:2g
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 Smoothies

Green Goodness Smoothie

Prep Cook Ready in
2 min n/a 1 min

Ingredients Directions
½ Avocado Put all ingredients into a
2 Cups Spinach blender & blend on high for
1 Cup Pineapple 1 minute.
1 Scoop Vanilla Protein Add a splash of water or
Powder milk to thin it out as.
1 Cup Unsweetened Optional - Add sugar free
Almond Milk syrup to make it more
Optional - Add sugar free sweet.
syrup to make it more
sweet.

CALORIES: 410 | MAKES 1 SERVING

PROTEIN:31g
CARBS:33g
FATS:17g

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 Smoothies
Prep Cook Ready in
3 min n/a 1 min

Veggie Smoothie

Ingredients Directions
25g Spinach Put all ingredients into a
1 Celery Stalk blender & blend on high for
1 Medium Banana 1 minute.
1 Cup Unsweetened Add a splash of water or
Almond Milk milk to thin it out as.
2 Carrots Peeled & Optional - Add sugar free
Sliced syrup to make it more
1 TSP Spirulina sweet.
Optional - Add sugar
free syrup to make it
more sweet.

CALORIES: 205 | MAKES 1 SERVING

PROTEIN:4g
CARBS:40g
FATS:3g
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 Smoothies

Vegan Smoothie
Ingredients Directions
2 Medium Bananas Put all ingredients into a
1 Cup Water blender & blend on high for
¾ Cup Mixed Berries 1 minute.
2 TBSP 0% Fat Greek Add a splash of water or
Yogurt almond milk to thin it out
2 Scoops Pea Protein as.
Optional - Add sugar Optional - Add sugar free
free syrup to make it syrup to make it more
more sweet. sweet.

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 395 | MAKES 1 SERVING

PROTEIN:29g
CARBS:67g
FATS:1g
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 Smoothies

Ultra High Calorie Smoothie

Prep Cook Ready in
2 min n/a 1 min

Ingredients
2 Scoops Vanilla Protein
Powder
3 TBSP Coconut Oil
2 Large Bananas
½ Cup Oats
4 TBSP Peanut Butter
1 Cup Water
Optional - Add sugar
free syrup to make it
more sweet.

Directions
Put all ingredients into a
blender & blend on high for
1 minute.
Add a splash of water or
milk to thin it out as.
Optional - Add sugar free
syrup to make it more
sweet.

CALORIES 1590 | MAKES 1 SERVING

PROTEIN:74g
CARBS:136g
FATS:83g
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 Breakfast

Breakfast Egg Muffins

Ingredients Directions
1 TBSP Olive Oil Preheat oven to 350 F (175 C)
1 Medium Onion Sauté onions in olive oil over medium-high heat for 2-3 minutes. Add
1 Green Pepper peppers and continue cooking for another 2-3 minutes.
1 Red Pepper While peppers are cooking, whisk eggs in a large bowl.
12 Eggs Once peppers/onions are cooked, remove from heat and let cool for a
¼ TSP Black Pepper few minutes. Dump in egg mixture and stir well, sprinkling in the salt and
¼ TSP Salt pepper.
Coat a large muffin pan with olive oil spray or coconut oil spray. Using a
1/4 cup (60mL) measuring cup, fill each muffin cup.
Place in the oven for 10-15 minutes. Remove them once the tops get
high, fluffy, and golden brown. Pop them out with a butter knife or thin
spatula and let them cool. Enjoy!

Prep Cook Ready in

10 min 15min 3 min

CALORIES: 345 | Makes 3 servings

PROTEIN:25g
CARBS:14g
FATS:21g
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 Breakfast

Homemade London Fog

Prep Cook Ready in
5 min n/a 1 min

Ingredients Directions
1 Earl Grey Tea bag Mix boiling water with gelatin until dissolved.
1 Cup Almond milk Heat up almond milk and add along with vanilla
2 TBSP Syrup (Calorie syrup and tea bags.
Free) Enjoy!! You can use regular 2% or skim milk.
2 TBSP Gelatin
1 cup Water

CALORIES: 80 | MAKES 1 SERVING

PROTEIN:13g
CARBS:1g
FATS:3g

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 Breakfast
Prep Cook Ready in
10 min n/a Overnight

Overnight Chocolate Oats

Ingredients Directions
1 Scoop Chocolate Mix all ingredients together inside
Protein Powder a sealable mason jar.
1 Cup (240g) Once you have added everything
Unsweetened Almond shake well and refrigerate
Milk overnight.
1 TBSP (15g) Eat within 3 days before it gets
Powdered Peanut hard
Butter
½ cup (40g) Dry Quick
Oats

CALORIES: 430 | MAKES 1 SERVING

PROTEIN:40g
CARBS:40g
FATS:12g

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 Breakfast

Overnight Vanilla Oats

Ingredients Directions
1 Scoop (36g) Vanilla Protein Mix all ingredients together inside
Powder a sealable mason jar.
1 Cup (240g) Unsweetened Almond Once you have added everything
Milk shake well and refrigerate
1 TBSP (15g) Powdered Peanut overnight.
Butter Eat within 3 days before it gets
½ Cup (40g) Dry Quick Oats hard
Optional ½ Cup Blueberries Optional - add fresh blueberries on
top when serving

Prep Cook Ready in

10 min n/a Overnight

CALORIES: 430 | MAKES 1 SERVING

PROTEIN:40g
CARBS:40g
FATS:12g
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 Breakfast

Breakfast Veggie Hash

Prep Cook Ready in
10 min 15 min 2 min

Ingredients

2 Large Eggs
½ Cup (150g) Egg
Whites
150g Russet Potatoes
100g Zucchini
50g Onions
25g Baby Spinach
1 Tomato

Directions
Slice potatoes into cubes or shred them
depending on your preference and throw in a
frying pan to cook.
Slice all veggies and add them into the frying
pan once the potatoes are cooked.
Weigh egg whites and eggs and add them
inside the pan and cook together.
Serve with whatever seasoning + spices you
want

CALORIES 375 | MAKES 1 SERVING

PROTEIN:33g
CARBS:40g
FATS:9g
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 Breakfast

Sourdough + Honey Toast

Ingredients Directions
2 Slices (70g) Sourdough Bread Toast the sourdough bread and add honey + peanut butter with
1 TBSP (15g) Raw Unprocessed banana. or zucchini slices on top
Honey If you like cinnamon you can sprinkle some on top.
1 Medium Banana In a frying pan scramble your eggs with whatever spices you’d
1 TBSP (15g) Light Peanut like.
Butter
2 Eggs
Optional Add Zucchini Or
Banana Slices On Top

Prep Cook Ready in

5 min 5 min 1 min

CALORIES: 570 | MAKES 1 SERVING

PROTEIN:24g
CARBS:82g
FATS:16.5g www.charliemeister.com
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 Breakfast

Sourdough + Smashed
Avocado
Prep Cook Ready in
2 min 2 min 2 min

Ingredients Directions
2 Slices (70g) Sourdough Bread Toast the sourdough bread and add smashed
2 Eggs avocado with salt + pepper in it.
1 Small (100g) Avocado In a frying pan with a small amount of water
1 TSP Salt + Pepper poach your 2 eggs and add on top of toast.

CALORIES: 515 | MAKES 1 SERVING

PROTEIN:21g
CARBS:50g
FATS:25.5g

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 Breakfast
Prep Cook Ready in
7 min 5 min 1 min

Spinach & Cheese Omelette

Ingredients Directions
5 Egg Whites Stir-fry the chopped, onions, and mushrooms in a skillet coated with olive oil cooking
1 Egg spray on medium-high heat for 5 minutes, or until things begin to brown.
1 Cup Spinach Add the spinach and stir for about 30 seconds, just until the spinach becomes dark
½ Cup Mushroom green and condensed.
⅓ Onion In a new pan, lightly spray the pan with oil and add the beaten eggs.
30g Cheddar Cheese Wait a couple of minutes until you see bubbles starting to form around the edges of the
Olive Oil Spray eggs, then lift a portion of the eggs with a spatula, allowing the runny eggs on top to
Salt & Pepper flow beneath the part that you lifted with the spatula.
Do this in three or four places around the perimeter of the omelet.
After another minute, when the bottom is solid again, flip the omelet.
After flipping the omelet, add the slice of cheese to the top, still exposed in the skillet,
and then dump the sautéed mixture of turkey and vegetables onto one half of the
omelet. Fold the omelet over to cover the contents, then slide it onto a plate, season
with salt & pepper and enjoy!

CALORIES: 280 | MAKES 1 SERVING

PROTEIN:31g
CARBS:8g
FATS:14g

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 Breakfast

Breakfast Bowl
Ingredients Directions
⅓ Cup Rolled Oats Boil water and add it to the oats and stir till it is
2 TBSP Chia Seeds absorbed (or microwave oats with water)
1 TBSP Almond Butter Stir in the remaining ingredients.
½ Cup Blueberries
2 TBSP Raw Hemp Seeds
½ Cup Blueberries

Prep Cook Ready in

1 min 5 min 2 min

CALORIES: 535 | MAKES 1 SERVING

PROTEIN:11g
CARBS:58g
FATS :29g
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 Breakfast

Peanut Butter Banana Chia

Oatmeal
Prep Cook Ready in
2 min 10 min 1 min

Ingredients
½ Cup Dry Oats (40g)
1 Small Banana (100g)
1 TBSP (15g) Chia Seeds
1 TSP Cinnamon
Pinch Of Sea Salt
1 Cup Of Water
1 TBSP (15g) Peanut Butter Or Any Other
Type Of Nut Butter

Directions
Add oats, banana slices, chia seeds,
cinnamon, and sea salt to a pot.
Add water and stir to combine.
Heat over medium-high heat for 8-10
minutes or until all the liquid has been
absorbed.
Be sure to stir the oats several times while
cooking to make sure the banana slices melt
into the oats and the chia seeds don’t clump.
You’ll know the oatmeal is done when all the
liquid is absorbed and the oats are thick and
fluffy.
**This can also be done in a microwave**

CALORIES: 400 | MAKES 1 SERVING

PROTEIN:12g
CARBS:58g
FATS:13.5g
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 Breakfast

Strawberry Chocolate
Oatmeal

Ingredients Directions
½ Cup Dry Oats (40g) Cook oatmeal in a pot of boiling water or in the
2 Cups Strawberries (200g) microwave depending on preference.
2 Squares (30g) Lindt 90% Stir in 1 scoop of vanilla protein powder and add sliced
Chocolate strawberries into the oats once cooked and break 2
1 TSP Cinnamon squares of Lindt chocolate. Do this after cooking or
protein powder will get hard.
Sprinkle cinnamon on top and enjoy.

Prep Cook Ready in

12 min 5 min 3 min

CALORIES: 530 | MAKES 1 SERVING

PROTEIN:39g
CARBS:55g
FATS:17g
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 Breakfast

Southwest Avocado Toast

Prep Cook Ready in
12 min n/a 2 min

Ingredients Directions
2 Pieces (75g) Of Cut up tomatoes, onions and
Sourdough Bread avocado on cutting board
1 Avocado (100g) Cook 2 eggs on medium high
2 TSP Cilantro scrambled
½ Juice From The Lime Place toast in toaster and put all
¼ TSP Cayenne Powder ingredients on-top of toasted bread
½ TSP Red Pepper Flakes (avocado, eggs, tomatoes and
Salt & Peppers onion)
2 Eggs Scrambled Add salsa and seasonings on top
2 TBSP (30g) Salsa (lime, salt & pepper, pepper flakes)
Enjoy!

CALORIES: 540 | MAKES 1 SERVING

PROTEIN:22g
CARBS:55g
FATS:26g

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 Breakfast
Prep Cook Ready in
10 min 5 min 2 min

Sweet Potato Toast

Ingredients Directions
140g Raw Sweet Potato Slice the sweet potato into thin size pieces (toast bread
2 Eggs Poached size) and put in the toaster with the heat as high as it can
½ Cup Egg Whites go.
(100g) You might have to toast it 2x before it cooks all the way
1 Medium Banana through.
2 Cup Spinach In the pan cook eggs and egg whites together with
Optional 1 TBSP Sugar whatever spices you enjoy (salt & pepper always works!)
Free Syrup Smash banana on the sweet potato and add the egg
with salt + pepper.
Optional - add sugar free syrup with banana

CALORIES: 440 | MAKES 1 SERVING

PROTEIN:27g
CARBS:36g
FATS:21g
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 Breakfast

Breakfast Salmon Wrap

Ingredients Directions
4oz (170g) Of Salmon Bake salmon in the oven until cooked all the
Cooked way through or use an air fryer (350 F)
1 Whole Wheat Wrap (61g) Optional: heat up wrap in a frying pan until
2 TBSP (30g) Light warm and add cream cheese and sliced up
Philadelphia Cream Cheese veggies.
25g Green Onions Sliced Once salmon is cooked add it into the wrap
1 Cup Spinach and roll-up with spinach and green onions.
Add tomato and other veg as desired.

Prep Cook Ready in

8 min 8 min 5 min

CALORIES: 440 | MAKES 1 SERVING

PROTEIN:32g
CARBS:31g
FATS:21g
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 Breakfast

Salmon Breakfast Bagel

Prep Cook Ready in
2 min 8 min 1 min

Ingredients

4oz (170g) Of Salmon Cooked

1 Everything Bagel Dempsters
2 TBSP (30g) Light Philadelphia Cream
Cheese
50g Red Onions Sliced
50g Sliced Cucumbers
Salt & Pepper

Directions

Bake salmon in the oven until cooked all

the way through or use an air fryer (350 F)
Toast bagel until warm and golden
brown.
Add cream cheese and veggies onto the
bagel with the sliced salmon pieces and
enjoy.

CALORIES 495 | MAKES 1 SERVING

PROTEIN:35g
CARBS:44g
FATS:20g
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 Breakfast

Running Egg Breakfast Bagel

Ingredients Directions
2 Large Eggs Cook eggs in a frying pan in the desired preference.
1 Everything Bagel Toast bagel until warm and golden brown.
Dempsters Add cream cheese and veggies onto the bagel with
2 TBSP (30g) Light the cooked egg
Philadelphia Cream Pinch salt & pepper onto and enjoy!
Cheese
50g Red Onions Sliced
1 Cup Of Spinach
Salt & Pepper

Prep Cook Ready in

2 min 5 min 2 min

CALORIES: 425 | MAKES 1 SERVING

PROTEIN:24g
CARBS:45g
FATS:16.5g
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 Breakfast

Cinnamon French Toast

Prep Cook Ready in
2 min 5 min 2 min

Ingredients Directions
½ Cup Liquid Egg Whites Use the egg whites + skim milk and combine with
2 Slices (75g) Sourdough Bread cinnamon and flaxseeds.
1 TBSP Cinnamon, Ground Dip sourdough bread into the mix and fry until golden
1 TBSP (15g) Seeds Flaxseed brown with the grass-fed butter on med-high pan..
1 ½ TSP Vanilla Extract Add Walden Farms syrup on top or other sugar free syrup
⅓ Cup Skim Milk Optional - Add a berry of your choice
1 TBSP Pancake Syrup By
Walden Farms
1 TBSP (15g) Unsalted Grass-
Fed Butter
Optional ½ Cup Berry Of Choice

CALORIES: 495 | MAKES 1 SERVING

PROTEIN:25g
CARBS:61g
FATS:17g

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 Breakfast
Prep Cook Ready in
2 min 15 min 2 min

Egg Scramble Potato Hash

Ingredients Directions
140g Red Potato Baked Cook potatoes in a skillet until desired tenderness and
100g Green Onions fully cooked. Add veggies into the pan once the
2 Eggs potatoes are cooked.
30g Cheddar Cheese Cook eggs separately (poached or sunny side up)
100g Onions Diced Add eggs to the potato hash with cheddar cheese
1 Tomato and stir together until the cheese is melted.
Salt & pepper ** Swap out for whatever veggies you like **
Season with salt & pepper or whatever seasonings
you enjoy.

CALORIES: 485 | MAKES 1 SERVING

PROTEIN:28g
CARBS:35g
FATS:24g
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 Breakfast

Mason Jar Apple Cinnamon

Overnight Oats
Ingredients Directions
½ Cup (40g) Rolled Oats Add oats, cinnamon, Steiva into Mason Jar
1 TSP Cinnamon Add Almond milk and Maple Syrup and stir.
1 Packet Stevia Add apples on top and refrigerate overnight.
1 TBSP Maple Syrup Add sliced almonds just before eating.
½ Cup Unsweetened Optional - add sugar free syrup just before
Almond Milk eating with almonds together
1 Small Apple (Any Kind)
30g Raw Sliced Almonds

Prep Cook Ready in

12 min n/a Overnight

CALORIES: 495 | MAKES 1 SERVING

PROTEIN:13g
CARBS:68g
FATS:19g
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 Breakfast

High Protein Egg Scramble

with Quinoa
Prep Cook Ready in
2 min 10-15 min 2 min

Ingredients
1 Large Egg, 2 Egg Whites Lightly
Beaten
30g Shredded Cheese
1 Cup Fresh Spinach, Chopped
1 TSP Coconut Oil
1 Clove Garlic
½ Cup (150g) Cooked Quinoa
Fresh Basil (Optional)

Directions
Cook Quinoa to package instructions
and set aside.
Add oil and garlic to frying pan, whisk
eggs and egg whites in a small bowl and
pour into pan.
Once eggs start to cook add in spinach,
Quinoa and cheese, mix together and
cook until eggs are fully cooked.
Season with salt and pepper or whatever
seasonings you enjoy

CALORIES 480 | MAKES 1 SERVING

PROTEIN:29g
CARBS:34g
FATS:25g
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 Breakfast

Pumpkin Spice Overnight

Oats

Ingredients Directions
½ Cup (40g) Rolled Oats 1. Combine all ingredients into a bowl,
⅓ Cup (60g) Plain Greek Yogurt 2. Stir and pour into mason jar, let it sit
½ Cup Almond Milk overnight in refrigerator
1 TSP Vanilla Extract
1 TBSP Sugar Free Maple Syrup
¼ Cup (125ml) Pumpkin Puree
1 TSP Pumpkin Pie Spice

Prep Cook Ready in

2 min n/a Overnight

CALORIES: 280 | MAKES 1 SERVING

PROTEIN:12g
CARBS:49g
FATS:4g www.charliemeister.com
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 Breakfast

Turkey Bacon Breakfast

Wraps

Prep Cook Ready in

2 min 10-15 min 2 min

Ingredients Directions
1 Tortilla (64g) Cook Turkey bacon as per package instruction
2 Slices Turkey Bacon and season as desired.
2 Large Egg Whites, Lightly Add coconut oil to frying pan, scramble egg
Beaten whites.
22g Shredded Cheese Layer eggs, bacon, salsa, tomato and spinach on
2 TBSP Salsa wrap, fold up and enjoy!
25g Raw Spinach
1 Tomato
5ml Coconut Oil

CALORIES: 460 | MAKES 1 SERVING

PROTEIN:23g
CARBS:42g
FATS:22g

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 Breakfast
Prep Cook Ready in
2 min n/a 1 min

Bacon And Eggs On Toast

Ingredients Directions
80g Sourdough Bread, Cut In Cook Turkey bacon as per package
Half Fry 2 eggs to your desired liking
2 Large Eggs Toast bread in toaster and mash avocado on
2 Slices (50g) Butterball top.
Turkey Bacon Add one slice of bacon and 1 egg to each
½ Avocado slice of bread
Pam Spray Season with salt & pepper and enjoy!
Salt & Pepper

CALORIES: 520 | MAKES 1 SERVING

PROTEIN:31g
CARBS:45g
FATS:24g

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 Breakfast

Mason Jar Low Fat Breakfast

Parfait
Ingredients Directions
130g Skyr Vanilla Yogurt In a bowl mix together yogurt and cottage
(Or Low-fat Greek) cheese.
125g 2% Cottage Cheese In a mason jar layer yogurt mixture and fruit.
140g Frozen Berries Drizzle top with sugar free maple syrup and
1 TBSP Sugar Free Maple cinnamon.
Syrup Note - You can replace Skyr with greek yogurt
Pinch Of Cinnamon

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 340 | MAKES 1 SERVING

PROTEIN:30g
CARBS:48g
FATS:3g
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 Breakfast

Chia and Mango Overnight

Oats
Prep Cook Ready in
2 min n/a Overnight

Ingredients
1 Cup Oats
1 TSP Vanilla Extract
1 Cup Almond Milk
1oz Chia Seeds
½ Cup Almond Milk
1 Mango

Directions
In a medium bowl, combine oats, vanilla,
and ½ cup of almond milk.
In a separate bowl, mix the chia seeds with
the ½ cup almond milk and set aside.
Chop mango into small pieces.
In 2 jars, alternate layers of oats, mango and
chia mixture.
Place jars in the refrigerator overnight and
enjoy!

CALORIES 490 | MAKES 2 SERVINGS

PROTEIN:16g
CARBS:80g
FATS:12g
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 Breakfast

Banana Protein Pancakes

Ingredients Directions
6 Eggs, Certified Organic Add eggs, banana, and hemp seeds in a blender, blend on
Large Brown Eggs high until smooth consistency.
1 Large Banana Set the pan stovetop to medium heat, add coconut oil.
2 TBSP Hemp Seeds, Pour mixture into the pan as small pancakes, cook 2-3 min
Raw on each side until golden brown. Flip once you start to see
1 TBSP Coconut Oil bubbles in pancake mixture
The mixture makes 3-4 large pancakes or 6 small ones.

Prep Cook Ready in

5 min 5 min 1 min

CALORIES: 375 | MAKES 2 SERVINGS

PROTEIN:22g
CARBS:20g
FATS:23g
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 Breakfast

Berry Overnight Oats

Prep Cook Ready in
2 min n/a Overnight

Ingredients Directions
½ Cup Oats In a large glass jar or container ( or this can be
½ Cup Skim Milk made in 2 individual jars), add oats and pour in
4oz Plain Greek Yogurt, the milk.
Nonfat Layer Greek yogurt, flax seeds, and berries.
1 TSP Flax Seed Cover and refrigerate overnight and drizzle
½ Cup Strawberries with honey before serving.
½ Cup Blueberries
1 TBSP Honey

CALORIES: 290 | MAKES 2 SERVINGS

PROTEIN:15g
CARBS:48g
FATS:4g

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 Breakfast
Prep Cook Ready in
2 min 5 min 1 min

Protein Pancakes

Ingredients Directions
1 Scoop Vanilla Protein Separate the egg whites from the egg yolks into
Powder 2 separate bowls and beat the egg whites for 3
1 Large Banana min.
⅛ TSP Cinnamon Add the other ingredients (banana, protein
¼ TSP Baking Powder powder, baking powder, cinnamon) and whisk till
¼ TSP Salt smooth.
2 Large Eggs Add to egg yolk mixture and beat until smooth.
Optional Sugar Free Syrup Pour onto the skillet and cook for 1-2 min.
Optional ½ Cup Berries As soon as you see some bubbles it's time to flip!
Optional 20g Chocolate Add toppings of your choice (I recommend
Chips sugar free syrup with berries or chocolate chips)

CALORIES: 400 | MAKES 1 SERVING

PROTEIN:21g
CARBS:39g
FATS:18g

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 Lunch

Roasted Red Pepper Salmon

Salad on Toast
Ingredients Directions
1 Can Skinless Boneless Pink Toast bread to your liking.
Salmon, Clover Leaf (Or Sliced Drain canned salmon (or you sliced smoked
Smoked Salmon) salmon) and add to the bowl, mix mayo and
15ml Half Fat Mayo red pepper cashew dip and any seasoning
2 TBSP Roasted Red Pepper you'd like together in the bowl.
Cashew Dip Put the mixture on toast, drizzle sesame seeds
1 Large Slice Sourdough on and enjoy!
Bread, Halved And Toasted
Sesame Seeds

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 420 | MAKES 1 SERVING

PROTEIN:30g
CARBS:50g
FATS:11g
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 Lunch

Bacon & Egg Rice Cakes

Prep Cook Ready in
2 min n/a 1 min

Ingredients

2 Slices Turkey Bacon

2 Large Eggs
50g Avocado
2 White Cheddar Rice Cakes

Directions

Fry 2 slices of turkey bacon in a frying pan, set

aside.
Spray a frying pan with nonstick cooking spray
and fry 2 eggs to your desired liking.
Mash 25g of avocado on top of each rice cake,
top with turkey bacon and egg, season with salt
and pepper!
To reduce fat content, 2 egg whites can be
substituted.

CALORIES 425 | MAKES 1 SERVING

PROTEIN:30g
CARBS:22g
FATS:24g
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 Lunch

Zucchini Pizzas

Ingredients Directions
400g Large Zucchini Sliced Preheat oven to 425F
4 TBSP Salsa Cover the baking sheet with parchment paper,
60g Shredded Cheese, 3 Cheese Blend lay slices of zucchini on a pan, layer with salsa
Salt & Pepper and cheese, and any seasonings you'd like.
Bake in the oven for 10 min and enjoy! You can
add meat or any other pizza toppings.
Pinch with salt & pepper and enjoy!

Prep Cook Ready in

12 min 10 min 1 min

CALORIES: 280 | MAKES 1 SERVING

PROTEIN:27g
CARBS:18g
FATS:11g
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 Lunch

Chopped Kale Salad

with Chicken
Prep Cook Ready in
2 min n/a 1 min

Ingredients Directions
3 TBSP Olive Oil Pre-cook chicken prior, let cool.
1 ½ TBSP Lemon Juice Combine olive oil, lemon juice, lemon peel\zest, and
2 TSP Lemon Peel pepper in a small bowl.
½ TSP Black Pepper Pour dressing over chopped Kale and toss.
6 Cups Kale, Chopped Divide Kale into 4 bowls and top each bowl with 4oz
16 Oz Chicken Breast, roasted chicken.
Roasted

CALORIES: 345 | MAKES 4 SERVINGS

PROTEIN:33g
CARBS:10g
FATS:19g

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 Lunch
Prep Cook Ready in
2 min 10- 15 min 1 min

Shell Pasta &

Artichoke salad

Ingredients Directions
1⅓ Cups Pasta Shells Cook pasta according to directions. Drain and set
2 TBSP Olive Oil aside.
2 Cloves Garlic, Minced Heat olive oil in a medium skillet, add garlic.
10 Pieces Marinated Artichokes Cook garlic for 3-5 min until tender.
Hearts, Quartered Add in drained artichoke hearts and cooked pasta,
toss together.
Garnish with fresh basil.

CALORIES: 395 | MAKES 2 SERVINGS

PROTEIN:8g
CARBS:48g
FATS:19g
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 Lunch

Vegan Sourdough French

Toast
Ingredients Directions
1½ TSP Ground Flax Seed In a pie pan or similar shallow dish, mix together
(Or Chia Seeds) ground flax or chia seeds and flour.
2 TBSP Whole Grain Wheat Slowly whisk in milk so that it doesn't get lumpy.
Flour Let sit for 15 min.
140ml Pure Almond Milk Whisk the batter after 15 min, then slowly add the
2 Slices (100g) Sourdough yeast and stir.
Bread Heat frying pan over medium heat, dip bread in
1½ TBSP Nutritional Yeast batter, and fry until golden brown.
Seasoning Optional - Drizzle with sugar free syrup
Optional Sugar Free Syrup
Prep Cook Ready in
22 min 5 min 3 min

CALORIES: 390 | MAKES 1 SERVING

PROTEIN:17g
CARBS:69g
FATS:5g
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 Lunch

Cheesy Chicken & Broccoli

Pasta
Prep Cook Ready in
20 min 20 mins 5 min

Ingredients

30g Dry Pasta

1 Cup Broccoli Florets
1 TSP Olive Oil
1 Garlic Clove, Minced
10g Cheddar Cheese, Grated
20ml Essential Double Cream
3oz Chicken Breast, Pre Cooked

Directions

In a large pan, cook pasta as per

instructions, add the broccoli to the
pot for the final 4 minutes.
While the pasta cooks make the
sauce, heat oil in a large pan, cook
onions and garlic until tender, cut up
chicken into bite-sized pieces, and
add them to the pan to heat up.
Stir in cream and bring to boil then
add the pasta, broccoli, and cheese,
mix so everything is coated in sauce,
and enjoy!

CALORIES 440 | MAKES 1 SERVING

PROTEIN:37g
CARBS:26g
FATS:21g
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 Lunch

Ginger Tempeh Lettuce Wraps

Ingredients Directions
2 TBSP Lemon Juice In a small bowl combine lemon juice, soy sauce, sesame
2 TBSP Soy Sauce, Low Sodium oil, agave, and chili sauce to make the marinade.
½ TSP Sesame Oil Add ginger and garlic to the marinade.
1 TBSP Sweetener Syrup Agave Cube tempeh into bite-sized pieces and add to marinade,
2 TSP Sriracha, Hot Chili Sauce coat well.
2 TBSP Ginger Root, Minced Set aside and allow it to sit for 30 minutes.
4 Clove Garlic, Minced Heat oil in a skillet over medium heat, add tempeh, carrots,
8oz Garden Veggie Tempeh and residual marinade, stir fry until tempeh is lightly
2 TSP Extra Virgin Olive Oil browned and carrots are slightly tender.
2 Medium Carrots, Cut Into Matchstick Place 1\4 of the tempeh mixture onto each lettuce leaf
Slices and garnish with onions and sesame seeds.
4 Green Leaf Lettuce, Outer Leafs
2 Medium Green Onions, Thinly Sliced
2 TSP Sesame Seeds

Prep Cook Ready in

35 min 10 min 5 min

CALORIES: 200 | MAKES 4 SERVINGS

PROTEIN:13g
CARBS:17g
FATS:9g www.charliemeister.com
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 Lunch

Vegan Moroccan
Spiced Couscous
Prep Cook Ready in
5 min 10 min 1 min

Ingredients Directions
1½ Cup Couscous, 1. Mix the couscous, salt, and spices in a medium
Cooked saucepot with a tight-fitting lid.
¼ TSP Salt 2. Add boiling water to the couscous mix, stir and
½ TSP Ground Cinnamon cook until fluffy.
½ TSP Paprika 3. Mix oil and rice vinegar in a small glass, chop up
¼ TSP Cumin spinach into thick ribbons
1 TBSP Extra Virgin Olive 4. When the couscous is ready, stir and add olive oil
Oil mixture, add orange pieces, and enjoy!
2½ Servings Rice Vinegar
3 Cups Spinach
50g Oranges, Sliced

CALORIES: 255 | MAKES 2 SERVINGS

PROTEIN:7g
CARBS:39g
FATS:8g

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 Lunch
Prep Cook Ready in
2 min n/a 1 min

Sweet Chilli Turkey Salad on

Toast

Ingredients Directions
3oz Turkey Breast In a bowl mix shredded turkey, mayo, onion,
(Shredded) and celery together
30g Fat-Free Mayo Mix in chili sauce, and put on top of toasted
80g Sourdough Bread sourdough bread.
(Toasted) Season with salt and pepper
1 TBSP Franks Red Hot
Sweet Chilli Sauce
25g Celery Chopped
1 Slice Red Onion Chopped
2-3 Pinches Of Salt And
Pepper

CALORIES: 435 | MAKES 1 SERVING

PROTEIN:23g
CARBS:63g
FATS:10g

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 Lunch

Grilled Buffalo Chicken and

Saskatoon Sandwich
Ingredients Directions
85g Sourdough Bread (Cut In Lightly butter the outsides of the bread (to
Half) cook) and put jam on the inside of each slice.
100g Buffalo Chicken (Pre On 1 slice of bread put the chicken on jam
Cooked) and top with cheese
1 Slice 30g Marble Cheese Put the second piece of bread on top and grill
2 TBSP Jam in frying pan butter side down until bread is
10g Grass-Fed Butter golden brown, flip and grill on the other side.
25g Fresh Lettuce Add lettuce, onions and tomato
1 Tomato
25g Sliced Onions

Prep Cook Ready in

2 min 6 min 1 min

CALORIES: 565 | MAKES 1 SERVING

PROTEIN:35g
CARBS:68g
FATS:17g
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 Lunch

Strawberry Spinach Salad

with Chicken Breast
Prep Cook Ready in
2 min n/a 10 min

Ingredients

½ TBSP Olive Oil

2 TBSP White Vinegar
2 TSP Sesame Seeds
1 TSP Poppy Seeds
2 Cups Spinach
½ Cup Strawberries
5oz Chicken Breast,
Roasted

Directions

In a small bowl mix together oil, vinegar,

sesame, and poppy seeds.
In a medium bowl toss spinach and
strawberries with dressing, slice chicken,
and add to salad.
Cook chicken if you have uncooked
chicken
Refrigerate 10 min before serving.
Sprinkle with salt & pepper and enjoy!

CALORIES 340 | MAKES 1 SERVING

PROTEIN:45g
CARBS:9g
FATS:14g
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 Lunch

Lettuce Wrapped Turkey

Burgers

Ingredients Directions
½ Cup Onions, Minced Heat, grill or broil on low, combine onions, garlic, cilantro,
1 Clove Garlic, Minced and ground turkey, mix well.
½ Cups Cilantro Leaves, Divide turkey mixture into 4 patties, grill or broil until cooked
Coriander through and juices run clear.
12oz Ground Turkey Add salt and pepper to taste. Wrap each patty in 2 lettuce
8 Green Leaf Lettuce, Outer leaves.
Leaves Optional - you can add any sauce to these.

Prep Cook Ready in

12 min 10 min 2 min

CALORIES: 160 | MAKES 4 SERVINGS

PROTEIN:15g
CARBS:3g
FATS:10g www.charliemeister.com
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 Lunch

Italian Pasta Veggie Salad

Prep Cook Ready in

12 min 10 min 10 min

Ingredients Directions
6oz Penne Pasta, Cook pasta according to the package.
1 Large Tomato, Diced Drain, rinse and place cooked pasta in a large bowl,
½ Onion, Diced cool completely.
1 Sweet Green Pepper, Add veggies to pasta and toss with dressing and
Diced refrigerate until chilled
1 Cup Mushrooms, Sliced
2oz Italian Salad Dressing

CALORIES: 195 | MAKES 4 SERVINGS

PROTEIN:12g
CARBS:28g
FATS:4g

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 Lunch
Prep Cook Ready in
10 min 15 min 2 min

Salmon Avocado Salad

Ingredients Directions
4oz Coho Wild Salmon, Raw Preheat the oven broiler, place salmon on a
1½ Cups Green Leaf Lettuce broiler pan, season with salt and pepper
6 Cherry Tomatoes, Halved Broil for 10-15min (depending on the
½ Avocado, Diced thickness of salmon) until fish flakes with a
½ TBSP Extra Virgin Olive Oil fork.
1 TBSP White Wine Vinegar Cut lettuce into bite-sized pieces and place in
2 TSP Cilantro a large bowl, add tomatoes, and avocado.
Drizzle oil and vinegar over salad and toss.
Sprinkle it with cilantro and top with salmon!

CALORIES: 335 | MAKES 1 SERVING

PROTEIN:27g
CARBS:9g
FATS:21g

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 Lunch

Beet, Pineapple, Avocado

& OJ Smoothie
Ingredients Directions
½ Avocado Put all ingredients into a blender &
½ Cup Pineapple blend on high for 1 minute.
½ Cup Orange Juice Add a splash of milk or water to thin it
Pulped out if needed as desired
½ Cup Beets
2 TBSP (14g) Gelatin

Prep Cook Ready in

5 min n/a 1 min

CALORIES: 345 | MAKES 1 SERVING

PROTEIN:16g
CARBS:37g
FATS:15g
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 Lunch

Hawaiian Salad
Prep Cook Ready in
2 min n/a 1 min

Ingredients

5oz Shrimp, Cooked

150g Brown Rice,
Cooked
1 TBSP Extra Virgin Olive
Oil
120g Pineapple
Salt & Pepper

Directions

Cook rice and shrimp

according to packages
Cut pineapple and mix with
rice, shrimp and olive oil.
Season with salt & pepper
or seasoning of choice

CALORIES 520 | MAKES 1 SERVING

PROTEIN:36g
CARBS:53g
FATS:18g
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 Lunch

Buffalo Chicken Ranch Wrap

Ingredients Directions
3oz Chicken Breast, Cooked Cook chicken to your preferance
1 TBSP Franks Red Hot Sauce In a small bowl mix hot sauce and ranch
1 TBSP Ranch Dressing, Calorie-wise together.
100g Brown Rice, Cooked Add all other items to wrap and top with
1 Whole Wheat Tortilla hot sauce mixture.
2 Cups Romaine Lettuce
1 TBSP Extra Virgin Olive Oil

Prep Cook Ready in

2 min 12 min 2 min

CALORIES: 600 | MAKES 1 SERVING

PROTEIN:35g
CARBS:56g
FATS:26g
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 Lunch

Chicken and Broccoli Salad

Prep Cook Ready in
7 min 10 min 1 min

Ingredients Directions
200g Broccoli Cook chicken to your preference
200g Red Grapes Cut broccoli into small pieces and
20 Almonds add grapes + almonds.
6oz Chicken Breast, Add chicken and dressing to bowl,
Cooked and enjoy!
1 TBSP Light Poppy Seed
Dressing

CALORIES: 635 | MAKES 1 SERVING

PROTEIN:55g
CARBS:59g
FATS:20g

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 Lunch
Prep Cook Ready in
2 min 15 min 10 min

BBQ Chicken Pita Pizza

Ingredients Directions
1 White Pita Add 1 TBSP of bbq sauce to the pita, spread
3oz Chicken Breast, around.
Cooked & Shredded Top the pita with chicken and cheese and
2 TBSP Bbq Sauce bake in the oven at 425F for 10 min
50g Avocado Top with avocado and fresh tomato slices and
85g Tomato, Sliced drizzle 1 TBSP BBQ sauce over top before
60g Shredded Cheese serving.

CALORIES: 590 | MAKES 1 SERVING

PROTEIN:43g
CARBS:55g
FATS:22g

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 Lunch

Pesto Zucchini Boats

Ingredients Directions
400g Zucchini, Cut In Half Cut Zucchini in half lengthwise, brush 1 TBSP
Lengthwise of pesto on each piece of zucchini and top
2 TBSP Pesto each one with Romano cheese and any other
28g Romano Cheese, seasonings you’d like.
Shredded Bake in the oven for 15 min or until zucchini is
Salt & Pepper cooked and cheese is melted.
Season with salt & pepper or as desired

Prep Cook Ready in

2 min 15 min 1 min

CALORIES: 385 | MAKES 1 SERVING

PROTEIN:25g
CARBS:15g
FATS:25g
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 Lunch

Almond Butter & Kiwi Toast

Prep Cook Ready in
2 min n/a 1 min

Ingredients

50g Sourdough Bread,

Toasted
1 Medium Kiwi, Peeled And
Sliced
1 TBSP Almond Butter
Optional 1 TBP Sesame Seeds

Directions

Toast sourdough bread to

your own liking, top with
almond butter
Add kiwi slices and sesame
seeds and enjoy!

CALORIES 285 | MAKES 1 SERVING

PROTEIN:9g
CARBS:42g
FATS:9g
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 Dinner

Spaghetti Squash with Pesto

and Mushrooms

Ingredients Directions
1 TBSP Extra Virgin Olive Oil Heat olive oil in a large skillet over med-high heat, add onion,
1 Medium Onion, Diced and cook until translucent.
4 Cloves Garlic, Minced Add garlic, mushrooms, and kale to the skillet.
4oz Shiitake Mushrooms, Sliced Reduce heat and cook until vegetables are tender, stir in
2 Cups Kale, Shredded prepared spaghetti squash, red pepper flakes, and pesto,
4 Cups Spaghetti Squash cook until heated through.
½ TSP Red Pepper Flakes Top with parmesan cheese before serving. Chicken or
4oz Classic Basil Pesto Turkey breast can also be added to this meal to increase
2 TBSP Parmesan Cheese, Grated protein Makes 4 servings

Prep Cook Ready in

2 min 30 min 1 min

CALORIES: 260 | MAKES 1 SERVING

PROTEIN:6g
CARBS:21g
FATS:17g
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 Dinner

Greek Turkey Meatballs

Prep Cook Ready in
2 min 25 min 5 min

Ingredients Directions
1.25lbs Ground Turkey, Lean Wet bread with water, squeezing excess water out.
1 Cup Zucchini, Grated Tear into small pieces and place into a large bowl.
2 Slices Whole Wheat Bread Combine turkey, egg, zucchini, onion, mint, parsley,
½ Cup Seasoned Bread oregano, and salt and pepper.
Crumbs Using a 1\4 cup measure, form each meatball 1\4 cup
1 Large Egg in size, slightly flattened.
2 Cloves Garlic Spray frying pan with cooking spray,
½ Red Onion, Minced Cook meatballs over low heat until cooked through,
2 TBSP Fresh Oregano (Less turning halfway (about 5 min on each side) you can
If Using Dry) also put these in the oven and bake at 350F for 20-
½ Cup Fresh Parsley, 25min.
Chopped
2 TBSP Chopped Spearmint
2 Pinches Of Salt & Pepper
Cooking Spray

CALORIES: 260 | MAKES 4 SERVINGS

PROTEIN:27g
CARBS:13g
FATS:11g

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 Dinner
Prep Cook Ready in
12 min 15 min 3 min

Thai Tofu Noodle Bowl

Ingredients Directions
3oz Rice Noodles, Cooked Steam edamame, Shred carrots with
7oz Tofu, Extra Firm a potato peeler and add to the rice
100g Edamame, Shelled noodles with edamame and tofu,
70g Carrots, Shredded Pour peanut sauce over top and
2 TBSP Peanut Sauce enjoy!

CALORIES: 725 | MAKES 1 SERVING

PROTEIN:42g
CARBS:110g
FATS:13g

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 Dinner

MeisterBody Peanut Sauce

Ingredients Directions
2 TBSP 90% Less Fat Mix all ingredients together and
Powdered Peanut Butter broil over low heat for 3-5 min
1 TBSP Soy Sauce, Low Enjoy the sauce with the Thai Tofu
Sodium Noodle Bowl above!
1 TBSP Rice Vinegar
1 TBSP Lime Juice

Prep Cook Ready in

2 min 3-5 min 1 min

CALORIES: 130 | MAKES 1 SERVING

PROTEIN:9g
CARBS:17g
FATS:3g
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 Dinner

Sesame Salmon
Prep Cook Ready in
5 min 15 min 1 min

Ingredients

4oz Salmon, Cooked

150g Rice Noodles, Cooked
45g Sesame Seeds
1 Cup Zucchini Noodles
1 TBSP Soy Sauce, Low Sodium
2 TBSP Lemon Juice
Optional - Green Onions

Directions

Cook salmon on medium heat

on frying pan for 6-8 min
While salmon is cooking, cook
rice noodles and zucchini
noodles as per package
instructions
Cut salmon into small pieces.
In a bowl, mix lemon juice, soy
sauce, and sesame seeds, add
salmon to the mixture and
marinate for 5 min.
Serve over rice and zucchini
noodles
Sprinkle sesame seeds and
green onion on top and enjoy!

CALORIES 620 | MAKES 1 SERVING

PROTEIN:39g
CARBS:50g
FATS:29g
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 Dinner

Slow Cooker Chicken and

Corn Chili

Ingredients Directions
1 Cup Salsa Place salsa, chicken, garlic powder, cumin, and chili
14oz Chicken Breast powder in a slow cooker.
1 TSP Garlic Powder Cook for 6-8 hours on the low setting.
1 TSP Ground Cumin Once tender, shred chicken with 2 forks, stir in corn
1 TSP Chili Powder and beans and cook on low for an additional 1-2
2 Cups Sweet Corn Kernels , hours.
Frozen
1½ Cups Pinto Beans, No Salt
Added

Prep Cook Ready in

15 min 8-10 hours 10 min

CALORIES: 250 | MAKES 4 SERVINGS

PROTEIN:28g
CARBS:25g
FATS:4g
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 Dinner

Southwest BBQ Turkey

Burgers
Prep Cook Ready in
2 min 10 min 2 min

Ingredients Directions
16oz Ground Turkey Mix ground turkey, bread crumbs and egg white
½ Cup Panko Bread Crumbs and seasoning in a bowl.
1 Egg White Measure out 4oz of mixture and form into patties
1 TSP Clubhouse Southwest and BBQ until cooked all the way through.
Seasoning Prepare the bun with mashed avocado, add
1 Tomato lettuce and tomato, add your patty .
¼ Cup Shredded Lettuce **You can also fry these.**
50g Avocado
74g Kaiser Bun

CALORIES: 520 | MAKES 4 SERVINGS

PROTEIN:32g
CARBS:48g
FATS:22

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 Dinner
Prep Cook Ready in
2 min 10 min 3 min

Flatbread Buffalo Chicken

Pizza

Ingredients Directions
1 (57g) Protein-up Carb Put flatbread on a baking sheet, top
Down Flat Bread with salsa as a base
100g Pre Cooked Buffalo Add chicken and top with cheese.
Chicken Bake in the oven for 10min at 425F,
4 TBSP Salsa until the cheese, is melted.
60g Shredded Cheese Feel free to add veggies for more
Optional Toppings: toppings (onions, bell peppers,
Mushrooms, Onions, Bell mushrooms)
Peppers

CALORIES: 495 | MAKES 1 SERVING

PROTEIN:49g
CARBS:37g
FATS:17g

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 Dinner

Mango Chicken Rice Bowl

Ingredients Directions
4oz Chicken Breast Bake chicken breast in the oven until fully
125ml Uncle Ben's Jasmine cooked.
Rice Chop chicken into pieces.
½ Cup Edamame (Shelled) Cook rice as per package directions.
200g Zucchini (Chopped) In a fry pan saute zucchini, peppers and
1.5 Cup Red Peppers edamame in coconut oil, when veggies are
(Chopped) cooked, add in Mango chicken sauce and cook
½ TBSP Coconut Oil until heated.
½ Cup Patak’s Mango In a bowl add chicken breast and rice, top with
Chicken Cooking Sauce veggie mixture and enjoy!

Prep Cook Ready in

15 min 20 min 1 min

CALORIES: 610 | MAKES 1 SERVING

PROTEIN:42g
CARBS:65g
FATS:20g
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 Dinner

BBQ Portobello Mushroom

Burger with Bruschetta
Topping
Prep Cook Ready in
80 min 15 min 1 min

Ingredients
7oz Portobello Mushroom
2 Kaiser Rolls
2 Cups Roma Tomatoes (Diced)
1 Clove Garlic (Minced)
½ Cup Basil
½ TSP Balsamic Vinegar
1 TBSP Extra Virgin Olive Oil
¼ TSP Back Pepper

Directions
1. Mix tomatoes, garlic, basil,
balsamic vinegar, olive oil, and
pepper in a bowl, refrigerate for 1-2
hours to blend flavours.
2. Preheat the grill on medium heat,
lightly oil the grill. Grill mushrooms
for about 5min, flipping every few
min until they become juicy and
hot.
3. Spoon tomato mixture into
mushroom caps and continue to
grill until topping is heated
through. Serve on Kaiser bun and
Enjoy!!

CALORIES 300 | MAKES 2 SERVINGS

PROTEIN:10g
CARBS:43g
FATS:10g
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 Dinner

Vegan Fajitas

Ingredients Directions
1 TBSP Extra Virgin Olive Oil In a large bowl combine 1 TBSP olive oil, vinegar, chili
4 Small Corn (No Salt) Tortillas powder, and oregano, add peppers, zucchini, and
½ Raw Sweet Corn squash to marinate in the refrigerator for 30 min.
½ Cup Black Beans, No Salt (Boiled) Heat 1 TBSP of olive oil over medium heat, drain
1 Cup Summer Squash, Sliced vegetables, and saute until tender (10-15 min)
1 Small Zucchini, Sliced Stir in beans and corn, increase heat to high and cook for
1 Medium Green Pepper, Sliced 3-5min. Serve in warm corn tortillas.
1 TBSP Extra Virgin Olive Oil
2 TSP Distilled Vinegar
½ TSP Dried Oregano
½ TSP Chili Powder

Prep Cook Ready in

35 min 15 min 3 min

CALORIES: 375 | MAKES 2 SERVINGS

PROTEIN:10g
CARBS:48g
FATS:16g
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 Dinner

Stuffed Peppers with

Seasoned Ground Beef
Prep Cook Ready in
15 min 1 hour 5 min

Ingredients Directions
8oz Lean Ground Beef Preheat the oven to 350F. In a skillet over medium heat,
2 Medium Green Peppers, cook beef until evenly brown, crumble beef with a spoon.
Hollowed Remove tops, seeds, and membrane of peppers, arrange
1 Cup White Rice, Cooked peppers hollow side up in a baking dish. In a bowl, mix the
16oz Tomato Sauce, No Salt cooked ground beef, cooked rice, 8oz of tomato sauce,
1 TBSP Worcestershire Sauce Worcestershire sauce, garlic, and onion powder, add salt
1 TSP Garlic Powder and pepper to taste.
1 TSP Onion Powder Spoon an equal amount of the mixture into the top of
½ TBSP Italian Seasoning each hollowed-out pepper, mix the remaining tomato
sauce and Italian seasoning in a bowl and pour over
stuffed peppers.
Bake for 1 hour, basting with sauce every 15 min until the
peppers are tender.

CALORIES: 390 | MAKES 2 SERVINGS

PROTEIN:30g
CARBS:51g
FATS:7g

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 Dinner
Prep Cook Ready in
35 min 25 min 5 min

Italian Chicken Breasts

Ingredients Directions
4 Clove Garlic, Combine crushed garlic, lemon juice, and olive oil in a
Crushed large bowl, add chicken and make sure chicken is well
4 TBSP Lemon Juice coated, marinate in the refrigerator for at least 30
4 TBSP Olive Oil minutes.
4oz Chicken Breasts Preheat oven to 450F
Line a baking sheet with foil or parchment paper and
palace chicken on a pan.
Bake for 18-25min or until the chicken is cooked
through.

CALORIES: 260 | MAKES 4 SERVINGS

PROTEIN:26g
CARBS:2g
FATS:16.5g
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 Dinner

Turkey & Quinoa Meatloaf

Ingredients Directions
1 TBSP Olive Oil Preheat oven to 350F
¼ Cup Onion, Diced Heat olive oil in a skillet over medium heat, add onions
1 Clove Garlic, Minced and garlic, cook until onion is translucent, remove from
6oz Ground Turkey heat and cool.
½ Cup Quinoa, Cooked In a bowl combine ground turkey, cooked quinoa,
1 TBSP Tomato Paste, No tomato paste, Worcestershire sauce, egg and cooled
Salt Added onion/garlic mixture.
½ TBSP Worcestershire Mixture will be very moist, shape into a loaf on a foiled
Sauce lined baking sheet.
1 Egg, Large Bake until no longer pink in center (bout 30min) Let
meatloaf cool for 10 min before serving.

Prep Cook Ready in

15 min 35 min 5 min

CALORIES: 515 | MAKES 1 SERVING

PROTEIN:44g
CARBS:29g
FATS:25g
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 Dinner

Beef Stew
Prep Cook Ready in
15 min 90 min 3- 5 min

Ingredients
½ TBSP Extra Virgin Olive Oil
½ LB Beef Round, 1\4” Trimmed
1 Clove Garlic, Minced
½ Onion Small, Diced
2 Carrots Med, Sliced
½ Cup Red Wine
1 Can Tomatoes, No Salt
8oz Beef Stock
2 TSP Oregano, Dried
2 TSP Basil, Dried

Directions
In a dutch oven or a large pan add and heat
olive oil on medium.
Add beef and brown on all sides. Add garlic,
onions, carrots to a hot pan and allow to
soften slightly.
Add red wine, tomatoes, beef stock, and
oregano\ basil.
Put the lid on the pan and simmer on low
heat for at least 1 hour.

CALORIES 320 | MAKES 2 SERVINGS

PROTEIN:25g
CARBS:15g
FATS:18g
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 Dinner

Vegan Spiced Chickpea Wraps

Ingredients Directions
1 TBSP Extra Virgin Olive Oil Heat oil in a large skillet over medium heat, add chickpeas and fry
3 Cups Garbanzo Beans them until they start turning golden and pop around, this will take
(Chickpeas) 3-5 min
2 TBSP Lemon Juice In a small glass mix together the lemon juice, syrup, soy sauce,
1 TSP Maple Syrup when the chickpeas are cooked pour the lemon juice mixture
1 TSP Soy Sauce, Low Sodium over top of them and stir.
2 TSP Paprika Let the sauce evaporate for 30 seconds and then add the spices,
2 TSP Cumin stir and cook for another 30 seconds and turn off the heat.
1 TSP Garlic Powder Add sauce to wraps and enjoy! Use whatever size wraps you'd
½ TSP Cayenne Pepper like.
4 Tortillas

Prep Cook Ready in

10 min 20 min 3-5 min

CALORIES: 145 | MAKES 4 SERVINGS

PROTEIN:5g
CARBS:20g
FATS:5g www.charliemeister.com
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 Dinner

Taco Salad
Prep Cook Ready in
5 min 12 min 1 min

Ingredients Directions
130g Romaine Lettuce Cook ground turkey on med-high frying pan
3oz Ground Turkey Add taco seasoning as per package.
2 TSP Taco Seasoning In a large bowl, chop up romaine lettuce, add
2 TBSP Catalina Salad cooked ground turkey, cheese, and tomatoes.
Dressing Toss with Catalina dressing
30g Shredded Cheese Feel free tp add a few crumbled tortilla chips on top
85g Grape Tomatoes,
Quartered

CALORIES: 360 | MAKES 1 SERVING

PROTEIN:26g
CARBS:24g
FATS:18g

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 Dinner
Prep Cook Ready in
3 min 15 min 1 min

Tofu Mexican Bowl

Ingredients Directions
4 Cups Romaine Lettuce Cook tofu and rice as per package directions.
6oz Tofu, Extra Firm Add all ingredients into a bowl and season
2 TBSP Hemp Seeds with Tex Mex seasoning
4oz Cucumber Optional - finish off with a lime squeeze for
50g Organic Canned Back some extra zest! Enjoy!
Beans
50g White Rice, Cooked
50g Avocados
Tex Mex Seasoning

CALORIES: 535 | MAKES 1 SERVING

PROTEIN:31g
CARBS:42g
FATS:27g
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 Dinner

Lemon & Dill Chicken

Ingredients Directions
8oz Chicken Breasts Season chicken breasts with salt\ pepper or as desired
1 TBSP Extra Virgin Olive Oil Heat 1\2 TSP of the oil in a large skillet on medium heat, add
½ Cup Onion, Diced chicken, and sear until well browned on both sides about 3 min.
1 Clove Garlic, Minced Transfer chicken to plate and tent with foil.
8oz Chicken Broth Reduce heat to medium and add the remaining oil to the pan, add
2 Sprig Dill Weed onions, garlic, and stir to cook for about 1 minute.
1 TBSP Lemon Juice Whisk broth, dill (remove fronds) and lemon juice in a measuring
1 TSP Black Pepper cup and add to the pan. Cook, whisking until slightly thickened,
about 3 min.
Return chicken and any juices to the pan, reduce heat to low, and
simmer until the chicken is fully cooked.
Season chicken with pepper and spoon sauce over before serving.

Prep Cook Ready in

5 min 30 min 5 min

CALORIES: 230 | MAKES 2 SERVINGS

PROTEIN:28g
CARBS:5g
FATS:11g www.charliemeister.com
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 Dinner

Rosemary Pork Chops & Rice

Prep Cook Ready in
2 min 2 hour 1 min

Ingredients
1 Clove Garlic, Crushed
16oz Boneless Pork Chops (4oz Each)
4 TBSP Olive Oil
2 TBSP Rosemary, Dried
2 Cups Jasmine Rice
¼ Cup Apple Sauce

Directions
Prepare rice as per package instruction.
Add crushed garlic, olive oil, rosemary
and pork chops into a large ziploc bag,
marinate in a bag for at least 1 hour.
Preheat a large skillet over medium heat,
add pork chops and marinade to skillet.
Cook pork chops, flipping at least once
until brown on both sides and fully
cooked.
Serve pork chops with apple sauce and
1 serving of rice(125ml) Add whatever
veggies you like to this meal.

CALORIES 480 | MAKES 4 SERVINGS

PROTEIN:25g
CARBS:32g
FATS:28g

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 Dinner

Thai Shrimp & Rice Noodles

Ingredients Directions
5oz Rice Noodles, Cooked Pre-cook noodles and shrimp beforehand as per
4oz Shrimp, Cooked package instructions
1 TBSP Lime Juice Spray a frying pan with non-stick cooking spray and
20g Smooth Peanut Butter, All saute coleslaw until tender, add cooked shrimp, noodles
Natural By Kraft and mix together.
½ TBSP Soy Sauce, Low Sodium Whisk together lime juice, peanut butter, and soya sauce
1 Cup Coleslaw Mix for your dressing.
Add dressing to the pan and toss so shrimp and noodles
are coated, cook for another 2 min and enjoy!

Prep Cook Ready in

3 min 30 min 5 min

CALORIES: 405 | MAKES 1 SERVING

PROTEIN:29g
CARBS:45g
FATS:12g
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 Dinner

Mediterranean Shrimp Pasta

Prep Cook Ready in
5 min 20 min 3 min

Ingredients Directions
8oz Whole Wheat Penne Cook pasta to package directions, drain and set
Pasta aside.
2 TSP Extra Virgin Olive Oil Heat olive oil in a large nonstick skillet over
4 Cloves Garlic, Minced medium heat, add garlic and shrimp saute for 1min
12oz Shrimp Add fresh tomato, basil to shrimp, cook on low until
2 Cups Fresh Tomatoes, tomato is tender.
Diced Add olives, cappers and black pepper and salt
½ Cup Basil Add in pasta to combine. Sprinkle with feta cheese
10 Olives, Pitted before serving!
1oz Cappers
½ TSP Black Pepper
1oz Feta Cheese

CALORIES: 340 | MAKES 4 SERVINGS

PROTEIN:21g
CARBS:46g
FATS:8g

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 Dinner
Prep Cook Ready in
60 min 3-4 min 5 min

Thai Spiced BBQ Shrimp

Ingredients Directions
1 Clove Garlic, Minced Mince garlic clove and place in a shallow dish or
3 TBSP Lemon Juice resealable bag, add lemon juice, soya sauce,
1 TSP Soy Sauce, Low mustard and curry paste, and shrimp, seal or cover
Sodium and let sit for at least 1 hour.
2 TSP Dijon Mustard Preheat the grill on high, lightly oil the grate.
1 TSP Yellow Curry Paste Thread shrimp on skewers or place in a grill basket
24oz Shrimp for easy handling, grill shrimp for about 3 minutes.

CALORIES: 130 | MAKES 4 SERVINGS

PROTEIN:24g
CARBS:4g
FATS:2g
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 Dinner

Homemade Cobb Salad

Ingredients Directions
3 Cups Romaine Lettuce, Cut all fresh veggies up and add them
Chopped into your bowl or container.
2 Large Hard Boiled Eggs, Sliced Add sliced up egg, chopped up turkey
4 Slice Turkey Bacon bacon, and cheese.
100g Tomatoes, Chopped Mix all ingredients together with salad
80g Sweet White Corn dressing.
100g Organic Canned Black Swap out whatever veggies you want.
Beans You can also reduce fats if you need by
30ml Thousand Island Dressing, reducing the amount of cheese you add.
Calorie Wise
2oz Grated Cheddar Cheese

Prep Cook Ready in

20 min n/a 1 min

CALORIES: 765 | MAKES 1 SERVING

PROTEIN:46g
CARBS:46g
FATS:44g www.charliemeister.com
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 Dinner

Grilled Halibut & Greek Salad

Prep Cook Ready in
2 min 30 min 1 min

Ingredients
100g Red Peppers, Chopped
60g Green Peppers,chopped
100g Red Onion, Chopped
1 Cup Tomatoes,diced
2oz Feta Cheese, Crumbled
1 TBSP Greek Vinaigrette Dressing, Light
2oz Pitted Olives
3oz Halibut Fish

Directions

Grill your halibut for 5-7 min

and add whatever spices
you’d like.
Combine all veggies with
dressing and feta cheese to
create a greek salad. Enjoy!

CALORIES 480 | MAKES 1 SERVING

PROTEIN:31g
CARBS:30g
FATS:26g
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 Dinner

Ground Beef Tacos

Ingredients Directions
100g Ground Beef,lean Cook ground beef in a frying pan for 7-
1 Tortillas 100% Whole Wheat Wrap 10 minutes (no oil needed.
2 Cups Romaine Lettuce, Chopped Cut up all the veggies and add them to
100g Tomatoes, Diced wrap along with ground beef, use yogurt
100g Peppers, Red,green Or Yellow instead of sour cream. You can also add
70g Plain Greek Yogurt, Non Fat or dip in sals.
2oz Cheddar Cheese, Grated

Prep Cook Ready in

5 min 10 mins 3 min

CALORIES: 630 | MAKES 1 SERVING

PROTEIN:50g
CARBS:42g
FATS:29g
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 Dessert

Passion Mango Delight

Ingredients Directions
200g Natural Yogurt, Low Fat Mix together honey and yogurt in a small bowl.
1 TSP Honey Using a teaspoon scoop out the seeds, scoop flesh
150g Mango from the passion fruit and mix with yogurt mixture.
200g Passion Fruit Divide the mango and yogurt mixture in half and
50g Fresh Mint place into 2 stemmed glasses.
Wrap the glasses and chill for up to 8 hours, Serve
with a garnish of mint.

Prep Cook Ready in

12 min n/a Overnight

CALORIES: 170 | MAKES 2 SERVINGS

PROTEIN:9g
CARBS:27g
FATS:3g
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 Dessert

Vegan Protein Ice Cream

Prep Cook Ready in
2 min n/a 10 min

Ingredients Directions
1 Scoop Chocolate Protein Put the ice and almond milk in a blender and
Powder blend on low.
5 Packets Natural Stevia Add protein powder, cocoa powder, and
Sweetener stevia and slowly increase blender speed.
2 TBSP Cocoa Powder, Add xanthan gum and blend on high until
Unsweetened creamy, about 5-10 seconds depending on
1 TSP Baking Aids Premium your blender!
Xanthan Gum Add a splash of water or milk for consistency
¼ Cup Vanilla Almond Milk, if needed.
Unsweetened By Silk Enjoy!
2 Cups Ice

CALORIES: 180 | MAKES 1 SERVING

PROTEIN:23g
CARBS:13g
FATS:4g

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 Dessert
Prep Cook Ready in
10 min n/a 10 min

Skinny Dark Peanut Butter

Cups

Ingredients Directions
1 Cup Organic Powdered Line a mini cupcake pan with liners. Add the dark chocolate chips to the
Peanut Butter microwave safe bowl and microwave in 15 second intervals until fully melted.
¼ Cup Original Gently stir in almond milk until you have a creamy ganache consistency and
Unsweetened Almond Milk separate into 2 batches.
1 Cup Water Using the first batch, distribute mixture evenly among cupcake liners and place
¾ Cup Hershey’s Special the pan in the freezer to help the ganache set a little.
Dark Chocolate Chips Combine powdered PB and water until you have a creamy PB texture, it will be
runnier than normal but it makes it easier to pour into the liners and it will solidify
once frozen.
Pour PB mixture on top of the first chocolate layer, return to the freezer for
another 30min. Finally add the second batch of chocolate over top of PB and
return to the freezer until cups are fully frozen. For a vegan version use vegan
chocolate chips. Makes 20 cups

CALORIES: 80 | MAKES 1 SERVING

PROTEIN:1g
CARBS:10g
FATS:4g
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 Dessert

Oreo Protein Smoothie

Ingredients Directions
1 Scoop Chocolate Protein Mix together in a blender with 1 cup
Powder ice and blend on high for 1 min
2 Oreo Cookies Quick & easy. Enjoy!
1 Cup Unsweetened Vanilla
Almond Milk
50g Banana
1 TSP Vanilla Extract

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 320 | MAKES 1 SERVING

PROTEIN:26g
CARBS:36g
FATS:8g
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 Dessert

Double Chocolate Frappe

Prep Cook Ready in
5 min n/a 1 min

Ingredients

1 Cup Vanilla Almond Milk, Unsweetened

1 Package Stevia Sweetener, Sweetleaf
2 TBSP Sugar Free Chocolate Syrup, Walden
Farms
1 TSP Vanilla Extract
3 Squares 85% Extra Dark Chocolate, Lindt
1 Scoop Chocolate Protein Powder
1-2 Cups Of Ice

Directions

Put all ingredients into a

blender and blend with ice!
Enjoy!

CALORIES 345 | MAKES 1 SERVING

PROTEIN:29g
CARBS:19g
FATS:17g
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 Dessert

Protein Popsicles

Ingredients Directions
½ Cup Berry Of Choice Add all ingredients into a blender. and
3 Packets Of Sweetener blend.
1 Scoop Vanilla Protein Put into a popsicle tray and let it freeze
Powder in the freezer.for an hour or more if
50g 0% Greek Yogurt needed.

Prep Cook Ready in

5 min n/a 60 min

CALORIES: 255 | MAKES 1 SERVING

PROTEIN:37g
CARBS:20g
FATS:3g
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 Dessert

Protein Crepes
Prep Cook Ready in
5 min 3 min 2 min

Ingredients Directions
4 Large Eggs Whites Combine protein powder and water
1 Scoop Whey Protein briefly. Combine with egg whites.
Powder Pour 1\3 of the batter in a nonstick
Splash Of Water pan (spray with cooking spray if
necessary) & cook until bubbles
form, flip and cook for 10 more
seconds. Repeat with the rest of the
batter
Yields 1 generous serving of 3
crepes.

CALORIES: 390 | MAKES 1 SERVING

PROTEIN:51g
CARBS:2g
FATS:20g

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 Dessert
Prep Cook Ready in
20 min n/a Overnight

Brownie Batter Overnight

Oats

Ingredients Directions
40g Quick Oats Mix all ingredients in a mason jar
3\4 Unsweetened Almond Milk and stir
By Silk Let it sit in the fridge overnight.
1 Packet Stevia Sweetener Will last 3-4 days in fridge
1 TSP Vanilla Extract
1 Scoop Chocolate Protein
Powder
1\2 TSP Sea Salt
1 TBSP Cocoa Powder

CALORIES: 345 | MAKES 1 SERVING

PROTEIN:32g
CARBS:36g
FATS:8g

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 Dessert

Watermelon & Mint slushie

Ingredients Directions
2 Cup Fresh Mix all ingredients in a blender and
Watermelon, Cut In mix until desired consistency.
Small Chunks Add a splash of water or milk if too
3 Mint Leaves thick
1 Cup Ice Garnish with a mint leaf and enjoy!

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 95 | MAKES 1 SERVING

PROTEIN:2g
CARBS:22g
FATS:0g
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 Dessert

Chocolate & Banana Rice

Cakes
Prep Cook Ready in
2 min n/a 1 min

Ingredients

2 Chocolate Chip Rice Cakes

2 TBSP Chocolate Powdered
Peanut Butter
½ Large Banana
Pinch Of Cinnamon

Directions

Mix powdered peanut butter

with around 1.5 TBSP of
water,
Add more or less
depending on desired
consistency, Spread
chocolate equally on rice
cakes.
Add sliced banana on top

CALORIES 240 | MAKES 1 SERVING

PROTEIN:31g
CARBS:22g
FATS:3g
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 Snacks

Cottage Cheese Tuna Crisps

Ingredients Directions
2 Corn Thins No instructions needed :)
1 Serving Cottage
Cheese
1 Serving Tuna Chunks
Optional: Sliced Onion

Prep Cook Ready in

1 min n/a 1 min

CALORIES: 220 | MAKES 1 SERVING

PROTEIN:33g
CARBS:15g
FATS:3g

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 Snacks

Chia Pudding
Prep Cook Ready in
60 min n/a 1 min

Ingredients Directions
4 TBSP Chia Seeds Mix together the chia seeds, non-dairy
2 Cups Non-dairy Milk (Try milk, and optional sweetener and let sit in
Almond, Cashew, Or the refrigerator for at least 1 hour until a
Coconut Milk) gel forms.
Add-ins Like Fruit, Berries, You can make your chia seed pudding
Nut Butter, Or Cocoa thicker by reducing the liquid or adding
Powder more liquid to make it thinner. (Note: if
Optional Sweeter To Taste you're using full-fat coconut milk, the
Optional Superfood pudding will be very thick). Mix in your
Toppings add-ins and top with your favorite
superfoods. Enjoy! Can be kept in an
airtight glass container or in the fridge for
up to 1 week.

CALORIES: 290 | MAKES 2 SERVINGS

PROTEIN:19g
CARBS:15g
FATS:17g

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 Snacks
Prep Cook Ready in
2 min n/a 1 min

Tuna Bagel

Ingredients Directions
1 Everything Bagel Toast the bagel in toaster
2 Kraft Non Fat Slices Add the nonfat cheese and tuna!
50g Tuna Chunks Optional - add cucumber slices and
Optional Cucumber sliced onion
slices and sliced
onions

CALORIES: 380 | MAKES 1 SERVING

PROTEIN:25g
CARBS:47g
FATS:10g

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 Snacks

High Protein Fudge Bars

Ingredients Directions
4 Scoops Protein Powder Mix together the protein powder, oats,
40g Oats peanut butter, cacao powder, and milk.
3 TBSP Peanut Butter Add the milk last, do it slowly and mix well
1 Cup Of Skim Milk to acquire the correct consistency. Protein
3 TBSP Cacao Powder powders are of different textures and too
much milk could make them too runny. If
they are still too dry after the 200ml then
add water slowly to reach the desired
consistency.
Form into 4 bars and place in the fridge for
45 minutes to set. Store in a Tupperware
box in the fridge.

Prep Cook Ready in

12 min n/a 45 min

CALORIES: 280 | MAKES 4 SERVINGS

PROTEIN:30g
CARBS:18g
FATS:10g
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 Snacks

Protein Energy Balls

Prep Cook Ready in
2 min n/a Overnight

Ingredients

3 Cups Oats
½ Cup Vanilla Protein Powder
1 Cup Peanut Butter
1 Cup Low Calorie Or Sugar Free Syrup
1-2 TBSP Of Milk Of Choice
¼ Cup Chocolate Chips (Optional)

Directions

In a large mixing bowl, mix your oats with

protein powder until combined. Add your
peanut butter and syrup and mix well. Fold
through your mix-ins of choice.
Using a tablespoon, add milk of choice, one
tablespoon at a time, until a thick dough
remains.
Lightly wet your hands (or spray them with
cooking spray). Form 20-24 small balls of
dough.
Place on a plate and refrigerate until firm.

CALORIES 115 | MAKES 24 SERVINGS

PROTEIN:6g
CARBS:12g
FATS:5g

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 Snacks

Air Fryer Chicken Breasts

Ingredients Directions
250g Chicken Breast Spray air fryer with oil (use spray not oil)
Seasoning Of Choice Place seasoned chicken breast in the air fryer and cook
1 Pinch Of Salt for 15 min at 350 F
1 Pinch Of Pepper Let it cool for 3-5 min and enjoy!

Prep Cook Ready in

2 min 15 min 3-5 min

CALORIES: 250 | MAKES 1 SERVING

PROTEIN:57g
CARBS:0g
FATS:2g
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 Snacks

Air Fryer Lemon Pepper

Shrimp
Prep Cook Ready in
2 min n/a 8 min

Ingredients Directions
8oz Peeled Shrimp Spray air fryer with oil (use spray not oil)
¼ TBSP Paprika Place seasoned shrimp in air fryer for 8 min at
¼ TBSP Garlic Powder 350F
Squeeze Of Lemon Squeeze lemon on cooked shrimp and enjoy!
(Optional)

CALORIES: 185 | MAKES 1 SERVING

PROTEIN:40g
CARBS:2g
FATS:2g

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 Snacks
Prep Cook Ready in
2 min n/a 1 min

Greek Yogurt Bowl

Ingredients Directions
350g 0% Fat Greek Warm up the berries
Yogurt Mix all ingredients together in a
½ Cup Of Berry Of bowl and enjoy!
Choice Drizzle sugar free syrup on top
1 Serving Sugar Free
Syrup

CALORIES: 265 | MAKES 1 SERVING

PROTEIN:36g
CARBS:30g
FATS:0g

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 Snacks

Cottage Cheese Toast

Ingredients Directions
175g 0% Fat Cottage Add cottage cheese on top of
Cheese sourdough bread and drizzle the
2 Slices Sourdough syrup! Enjoy!
Bread
1 Serving 0 Sugar Syrup

Prep Cook Ready in

2 min n/a 1 min

CALORIES: 330 | MAKES 1 SERVING

PROTEIN:24g
CARBS:53g
FATS:2g
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 Snacks

Salted Edamame
Prep Cook Ready in
2 min n/a 1 min

Ingredients
1 Cup Edamame
½ TSP Pink Himalyean Sea Salt

Directions

Steam edamame beans in a

microwave and drizzle salt
over top. Quick & easy!

CALORIES 195 | MAKES 1 SERVING

PROTEIN:17g
CARBS:14g
FATS:8g

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 FAQ
WHAT IF I DONT HAVE ALL
THE INGREDIENTS?
NOT TO WORRY! YOU CAN EASILY
SUBSTITUTE INGREDIENTS OR OMIT
ONES YOU DON'T LIKE/WANT

HOW ACCURATE ARE THE

CALORIE AND MACRO
NUMBERS?
EVERY RECIPE WILL GIVE YOU AN
APPROX CALORIE AND MACRO
ESTIMATE. OF COURSE EVERY
BRAND HAS DIFFERENT NUMBERS
BUT THIS WILL GIVE YOU A GOOD
ESTIMATE. FURTHERMORE, ALL
INGREDIENTS ARE IN THE
MYFITNESSPAL DATABASE (THE
BEST APP TO TRACK YOUR
CALORIES)

HOW DO I KNOW HOW

MUCH TO EAT?
THIS IS SIMPLY A PROTEIN RECIPE
BOOK. IT WILL NOT TELL YOU YOUR
SPECIFIC CALORIE & MACRO
TARGETS. IF THIS IS SOMETHING THAT
YOU WANT, PLEASE CONTACT ME AT
[email protected] AND I
CAN SEND YOU MORE INFO ON THE
MEISTERBODY ACADEMY (MY
TRAINING & NUTRITION PROGRAM)
110
 Recipe Card
Name Of Recipe

Ingredients Prep.Time

CookTime

Serves Difficulty
2 4 6 8

DIRECTIONS

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 Grocery Shopping List
Name Of Category

Name Of Category

Name Of Category

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 Grocery Shopping List
Name Of Category

Name Of Category

Name Of Category

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 Meal Planner
Dates

MONDAY
BREAKFAST LUNCH DINNER

TUESDAY
BREAKFAST LUNCH DINNER

WEDNESDAY
BREAKFAST LUNCH DINNER

THURSDAY
BREAKFAST LUNCH DINNER

FRIDAY
BREAKFAST LUNCH DINNER

SATURDAY
BREAKFAST LUNCH DINNER

SUNDAY
BREAKFAST LUNCH DINNER

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 CHARLIE MEISTER
ONLINE PERSONAL TRAINER

Thank You!
Thank you for purchasing and going through the MeisterBody Cookbook! I
hope you have found a few recipes that you really enjoy and maybe even
modified a few to fit your preferences throughout the cookbook!

If you have any further questions or concerns, please feel free to reach out
to me on my social media channels linked in the icons below or send me an
email at [email protected]

As always,
Stay Shredded,

Charlie

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