Lillieeats&Tells One Digital

ONE
A H E A LT H Y T W I S T O N
SINGLE-DISH COMFORTS
LI LLI E B I E S I N G E R
WELCOME TO THE FAMILY
Thank you for finding value in this labor of love! This is the third cookbook I’ve written. It’s been a long
time coming, and I’m so excited to finally see this collection put to good use in your kitchen.
My first cookbook, Lillie Eats and Tells, is organized by proteins that you can prepare in bulk and then
use in multiple macro-friendly recipes throughout the week for easy, fresh, and varied meals. The
second book, Crunch Wraps, is a niche collection of healthy, pan-fried, lower-carb wraps for breakfast,
lunch, and dinner. Most of them are savory, but you’ll find a couple of sweet options tucked in there!
This book, focused on one-dish(ish) meals, fills a different need. I can’t promise that you’ll dirty only
one dish while preparing each of these recipes, but this book was created with the goal of serving
your whole family from one, large dish. In these pages, you can expect soul-warming meals like a
chicken pot pie-inspired soup and pumpkin chili, butternut lasagna and an enchilada skillet. You’ll
find delicious comfort foods that you might have assumed wouldn’t fit in a healthier lifestyle. Or,
perhaps you knew better, but felt overwhelmed by the prospect of counting your own macros while
also preparing and serving family-style meals. I hope these recipes make it a breeze!
x.o. Lillie
2
T H E MACR O C O U N T E R T H E N O N- C O U N T E R
These recipes are calculated by serving and This book is for you, too! You can simply
by gram. This allows you to follow the recipe, feel good knowing that these meals are
measure whatever portion you’d like, and log extremely well-balanced in proteins, carbs,
that! It also makes it easy to log the leftovers and fats. They’re packed full of veggies and
without worrying about things being divided fiber, so you’ll generally see a very satisfying
into perfectly equal portions. Want 400 portion size for a healthy, moderate number
grams of a particular dish for dinner but of calories.
only a 100-gram snack while you’re making
a bowl for your daughter ? No big deal! This
should make it really easy to hit your own
personal goals.
D I S CL AI M E R
I have made and remade these recipes in order to calculate the macronutrients as accurately as possible. HOWEVER,
there is always going to be a margin of error. I’m pretty specific when listing my products to make matching possible for
those who appreciate extreme accuracy. But you might need to substitute ingredients at times, and that will, of course,
vary things a bit. Only you can decide what degree of flexibility you’re comfortable with. But as a busy mom who needs
some sanity, I’d do my best to substitute items with similar nutrition and move on! Use your best judgement. If you
add in a calorie-dense food like butter or blended cashews in place of puréed cauliflower, the fat and calories will, of
course, climb quickly. But if you’re swapping out veggies, or even using a slightly fattier ground turkey, for instance,
you can make a good estimate and move on (e.g., if my ground turkey has 4.5 fat per 4 oz., serving and yours has 8, I’d
recommend guessing you’re getting about a serving of the meat and manually add a few grams of fat to your meal! This
might also reduce your protein by one or two grams). These are small things to worry about in the long run.
If you are a very meticulous macro-counter, you might want to see your recipes line up perfectly with mine. I’ve included
the total grams of a meal for your reference. For instance, my White Chicken Chili made 2739 grams of chili. But know
that yours will NOT make the exact same amount. There are just too many variables in the cooking process, like
evaporation and reduction, that can change the original weight. If you like things perfect, you’ll want to create your own
recipe in your tracking app. You can also divide your total quantity by the number of servings for more perfect accuracy.
For example, you’ll see that the White Chicken Chili makes 6 servings. If you decided to weigh yours, and your pot only
yields 2000 grams of chili with ALL THE SAME INGREDIENTS, you could divide your 2000 grams by 6 servings to find
that your serving should technically be 333 grams of chili. OR, you could add chicken broth (which is pretty negligible
in calories) until it reaches the same weight as mine.
Having said all of that, my goal with these recipes is not to create math geniuses or obsessive, macro-counting mad
scientists among my users. My goal is to supplement a balanced, sustainable, healthy lifestyle—even if you love to count
macros! I’d recommend ignoring the variance and calling it good. I believe there are habits that can sabotage or slow
our health and fitness goals, but that the 10% error in your quantity of spaghetti squash casserole is not one of them!
And now, a note on chicken: Several of the recipes in this book call for already cooked chicken breast. It’s true that the
macros can vary slightly depending on how the chicken has been prepared and how much moisture was cooked out.
I used to be more nervous about this variance. But again, if you’re using skinless breast meat, the macros are going to
be so similar when stretched over a portion of your meal. I would recommend using whatever cooked chicken breast
is convenient for you! If you choose to use dark meat because you got a whole bird, just know that you’re getting a few
more grams of fat. Let’s get cooking!
3
I N D E X
WHITE CHICKEN CHILI...............................................................................9
V E G G I E C H I C K E N S O U P W / B U T T E R N U T S Q UA S H . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 1
W E E K N I G H T B O LO G N E S E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3
P U M P K I N T U R K E Y CH I LI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 5
POTS
C H I C K E N P O T P I E S O U P. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 7
LO W- C A R B T U R K E Y C AU LI F LO W E R CH I LI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 9
L E M O N Y C H I C K E N S O U P. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 1
I N S TA N T P O T P O R K R A G U . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 3
C R E A M Y T O M AT O C H I C K E N S O U P. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 5
I N S TA N T P O T C H I C K E N T O R T I L L A S O U P. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 7
B R O W N S U G A R S P I C E D P O R K A N D P O TAT O S K I L L E T . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 1
M E X I C A N S T R E E T C O R N S K I L L E T. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 3
H O N E Y - G I N G E R T U R K E Y S T I R F R Y. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 5
P H I L LY C H E E S E S T E A K S K I L L E T . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 7
EGG ROLL BOWL .....................................................................................39

PANS
DECONSTRUCTED BUT TERNUT CHICKEN ENCHIL ADAS..........................41
S L O P P Y J O E S K I L L E T. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 3
FLANK STEAK AND SNAP PEAS................................................................45
FA J I TA C H I C K E N A N D V E G G I E S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 7
C O C O N U T P E A N U T C H I C K E N V E G G I E S T I R F R Y. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 9
C H I L I - L I M E S K I L L E T S H R I M P. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 1
R ATAT O U I L L E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 3
Q U I C K C H I C K E N A N D V E G G I E P R I M AV E R A . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 5
C R E A M Y C A U L I F L O W E R S PA G H E T T I S Q U A S H C A S S E R O L E . . . . . . . . . . . . . . . . . . . . . . . 5 9
CRUSTLESS QUICHE................................................................................61
S TA C K E D C H I C K E N A N D C A U L I F L O W E R E N C H I L A D A S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 3
DISHES
CREAMY SPINACH ARTICHOKE CHICKEN BAKE........................................65
H A M A N D V E G G I E F R I T TATA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 7
CREAMY SALSA VERDE BAKED CHICKEN..................................................69
B U F FA L O C H I C K E N S PA G H E T T I S Q U A S H C A S S E R O L E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 1
WHITE BUT TERNUT LASAGNA.................................................................73
CHEESY BROCCOLI CHICKEN AND 'RICE' CASSEROLE...............................75
C H I C K E N PA R M O N E - PA N PA S TA B A K E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 7
ZUCCHINI LASAGNA...............................................................................79
4
C I L A N T R O - L I M E S T E A K A N D V E G G I E TA C O S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 3
MEDITERRANEAN ROASTED SHRIMP AND VEGGIES.................................85
MOJO CHICK EN AND VEGGIE B OWL ...........................................................87
M E AT B A L L , P E P P E R , A N D O N I O N S U B . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 9
SHEETS
GREEK CHICKEN SOUVL AKI & ROASTED RED PEPPERS..............................91
BLACKENED SALMON AND VEGGIES........................................................93
B R U S C H E T TA - T O P P E D T I L A P I A W I T H R O A S T E D C A U L I F L O W E R . . . . . . . . . . . . . . . 9 5
H O N E Y - C I L A N T R O FA J I TA S A L M O N . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 7
GARLIC-DIJON PORK TENDERLOIN..........................................................99
G R E E K C H I C K E N T O S TA D A S W / C U C U M B E R D I L L S A U C E . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0 1
B B Q C H I C K E N S T U F F E D S W E E T P O T AT O E S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0 3
A L M O S T C L A S S I C C O T TA G E C H E E S E C H I C K E N S A L A D . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0 7
C O P Y C AT F A C T O R Y C H O P P E D S A L A D F O R O N E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 0 9
F A M I LY - S I Z E D M E X I C A N C A E S A R . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1 1
BOWLS
C O B B S A L A D F O R O N E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 1 3
M E D I T E R R A N E A N T U N A S A L A D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 5
C O W B O Y C AV I A R . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 1 7
S W E E T P O TAT O A N D F A R R O S A L A D F O R O N E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 1 9
R A I N B O W V E G G I E , P E A C H , A N D B A S I L C H O P P E D S A L A D . . . . . . . . . . . . . . . . . . . . . . . . . .1 2 1
SW E E T S U M M E R C O R N A N D C U C U M B E R S A L A D . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 2 3
A R U G U L A A N D Q U I N O A WA L D O R F S A L A D F O R O N E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 2 5
S H R I M P CE V I CH E S A L A D. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 2 7
J A L A P E Ñ O - AV O C A D O D R E S S I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 0
CR E A M Y LE M O N-B A S I L D R E S S I N G . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 31
AV O C A D O - C I L A N T R O C R E A M . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 2
JARS
C U C U M B E R D I LL S AU CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 2
W H I T E B A L S A M I C V I N A I G R E T T E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 3
JA L A P E Ñ O H E R B S AU CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 3
Q U I CK P I CK LE D O N I O N S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 4
CR E A M Y A P P LE CI D E R V I N A I G R E T T E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 5
CR E A M Y CH I M I CH U R R I. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 3 5
5
S E C T I ON ON E
POTS
In this “Pots” section, you’ll find a collection of
our favorite, soul-warming soups, chilis, and
meaty sauces that come out of one, big family
pot. Some recipes will just use a large pot on
your stove, and you can usually improvise with a
slow cooker, but I’d highly recommend an Instant
Pot®. It’s so hands-off and will allow you to have
a warm, cozy soup (that tastes like it’s been
simmering all day!) in under an hour.
6
7
8 P OTS
WHITE CHICKEN CHILI
W I T H TO R T I LL A CH I P S
APPROX . YIELD S 273 CALORI E S S E RV E S 6 S E A RC H MF P

5 . 9 FAT / 2 3 . 7 C A R B S / L I L L I E E AT S A N D T E L L S
2 7 3 9 T O TA L G R A M S SERVING: 456 GRAMS
29.7 PROTEIN / 4.3 FIBER WHITE CHICKEN CHILI
I N GR E D I E N T S D I R E C T I O N S
• 3 medium bell peppers, diced (380 g; red, yellow, 01. Heat a large pot over medium-high heat; spray with
cooking spray. Add the peppers, onions, and zucchini.
or orange peppers are best)
Sprinkle with a hefty pinch of kosher salt and cook for five
• 2 medium onions, diced (540 g, fresh or frozen) to seven minutes, until soft.
• 2 medium zucchini, chopped (355 g)
02. Stir in the garlic and cumin and sauté for a few more
• 5 cloves garlic, minced (or frozen cubes)
minutes. Then, add the green chilis, green enchilada sauce,
• 1 Tbsp. cumin chicken stock, and chicken. Sprinkle a little kosher salt
• 2 cans (4 oz. each) mild diced green chilis on your chicken. Turn to “low” and simmer for about 15
minutes. Stir in the Greek yogurt cream cheese and corn
• Half a large can of green enchilada sauce (400 g)
and simmer for five more minutes—just until the corn is no
• 4.5 cups chopped or shredded rotisserie chicken longer frozen. Serve immediately or keep warm until dinner!
breast (550 g)
03. Top individual bowls with cheese, low-fat sour cream
• 3 cups chicken stock (720 g; I use the boxed
or Greek yogurt, avocado, fresh cilantro, a squeeze of lime,
carton from Costco®) and tortilla chips or Fritos®!
• 1/4 cup Greek yogurt cream cheese (44 g)
• ¾ cup sweet corn (128 g)
• Salt and pepper to taste
I love to buy the big package of rotisserie chicken breast from Costco for soups
Pro Tip!
in the winter. I’m not a huge fan of the texture for anything but soup, but as long
as you take a minute to remove any gross parts—and then chop and shred the
good stuff into manageable-sized pieces—it’s PERFECT for soups! But feel free
to use any pre-cooked chicken you like.
9
10 P OTS
VEGGIE CHICKEN SOUP
W I T H B U T T E R N U T S Q UA S H
APPROX . YIELD S 235 CAL O RI E S S E RV E S 7 S E A RC H MF P

3 FAT / 2 3 C A R B S / L I L L I E E AT S A N D T E L L S
30 PROTEIN / 5.9 FIBER VEGGIE CHICKEN SOUP
I N GR E D I E N T S I N STA N T P OT
• 2 cups onion, diced (340 g, 12 oz. frozen) You’re welcome to use the Instant Pot. But here’s why I
• 2 cups celery, chopped (250 g) don’t: If I’m starting with cooked chicken, I just don’t see
the point. Sautéing your veggies is always going to bring
• 2 cups butternut squash, chopped (1 lb)
out the most flavor, and while you can use the “sauté”
• 2 cups carrots, chopped (270 g) setting on an Instant Pot, it doesn’t get as hot. It doesn’t
• 1 Tbsp. salt save any time, in my opinion.
• ½ tsp. pepper
I love using my Instant Pot when I want to cook raw
• 3 frozen garlic cubes, minced chicken quickly. If you go that route, sauté your veggies
• 1 bay leaf on the “sauté” setting, then add the raw chicken, and
cook at high pressure for 10–12 minutes (12 minutes might
• 1 Tbsp. fresh rosemary, chopped (or 1 tsp. dried)
make your veggies too soft, but 10 minutes might make the
• ½ tsp. poultry seasoning
chicken a little harder to shred). If you use your Instant Pot
• 3.5 cups shredded rotisserie (or other cooked) with cooked chicken, just toss the pre-cooked chicken in
chicken breast, skin removed (535 g) AFTER you’ve pressure cooked the rest of the ingredients
for about eight minutes.
• 5 cups bone broth (1 box plus 240 g)
• 10 oz. cauliflower
• 1 cup frozen peas (123 g) S LO W C O O K E R
I have not tried this recipe in the slow cooker, though

STOVE TOP I suspect it could be done quite easily. Add all of the
ingredients to the slow cooker and cook on high for four
01. Heat a large pot over high heat. Spray with olive oil or hours. The liquid reduction might be a little different, but
avocado oil spray. Add the onions, celery, squash, carrots, I’m sure it will be great! You could cook the raw chicken in
salt, and pepper, and sauté for 10–15 minutes, until slightly the slow cooker, remove it, shred it, and return it to the pot.
tender and very fragrant. You can use a lid to speed up the OR, you could use the precooked chicken. If you add the
process, just be sure to stir occasionally. If you feel like the cooked chicken for the full four hours, it might break down
temperature is too hot, cook over medium-high heat. Don’t into smaller pieces, which is fine! But if you prefer your
burn your vegetables, but remember that brown bits on the chicken in larger chunks, add the shredded chicken in at
bottom of the pot mean more FLAVOR. the end.
02. Add the garlic, bay leaf, rosemary, and poultry

seasoning. Sauté for a few more minutes, and then add the
shredded chicken and bone broth. Turn down to medium
heat.
If you’d rather use regular chicken
03. Steam a 10-oz. bag of cauliflower florets in the broth, you’ll save about 5 grams of
Pro Tip!
microwave according to package directions (or use your protein per serving. I used to avoid
favorite steaming method). Blend the steamed cauliflower bone broth because I’d rather enjoy my
with about ½ cup of the broth (right out of your pot) to help protein in extra chicken. But, there’s so
thin it out. Add the puréed cauliflower to your soup. Stir much research about the gut-health
well to incorporate. benefits of bone broth, so I’m jumping
on the bandwagon!
04. Stir in the frozen peas. Let your pot simmer
11
until you’re ready to eat!

12 P OTS
WEEKNIGHT BOLOGNESE
W I T H PA STA O R S PAG H E T T I S Q UA S H
APPROX . YIELDS 2 24 CALORI E S S E RV E S 1 0 S E A RC H MF P

25.6 PROTEIN / 4.3 FIBER WEEK NIGHT B OLOGNESE
• Olive oil/cooking spray 01. Heat a large, heavy-bottomed pot or Dutch oven over
medium heat. Spray with olive oil. Add the onions, carrots,
• 1 onion, diced (300 g, fresh or frozen)
celery, and kosher salt/pepper to the pot and sauté for five
• 4 carrots, chopped small (190 g) to 10 minutes, until soft and caramelized. Add the tomato
• 4 stalks celery, chopped (150 g) paste and cook for another minute.
• 1 Tbsp. kosher salt

02. Add the ground turkey, breaking into pieces, and brown
• A few grinds of fresh ground pepper for another 10 minutes or so, until cooked through. Add the
• 2 Tbsp. tomato paste (30 g) wine and cook for two to three more minutes, stirring to
deglaze any bits on the pan. Add the garlic and sautée for
• 1.6 lb. 93/7 uncooked ground turkey (716 g; I use one
another minute or two.
package of the Foster Farms® ground turkey from Costco®)
• 1 lb. 99/1 extra-lean uncooked ground turkey (448 g) 03. Add the PULSED canned tomatoes, oregano, and
crushed red pepper flakes. Gently simmer for about 40
• 1 cup red or white wine (I just use cheap red cooking wine,
minutes. Pile your bolognese on top of pasta or spaghetti
but feel free to use something nicer!) squash for the most classic, comforting weeknight meal!
• 2 cans (28 oz. each) San Marzano or other good quality
tomatoes, pulsed in a blender (1568 g)
• 1 Tbsp. dried oregano
• 1/2 tsp. crushed red pepper flakes
I really think that San Marzano tomatoes have the most amazing quality and flavor,
but, of course, you can use another variety. I get mine from Trader Joe’s. I already
believed San Marzanos were the best from things I’d read, but after our trip to Italy
in 2016—where we had the best pizza of our lives!—it was confirmed. San Marzanos
are a less acidic, sweeter tomato because they grow in rich volcanic soil.
Pulse the tomatoes in a blender or a food processor, but don’t go crazy! You want a
smooth, not a frothy, texture.
13
14 P OTS
PUMPKIN TURKEY CHILI
W I T H TO R T I LL A CH I P S
APPROX . YIELD S 288 CAL O RI E S S E RV E S 1 0 S E A RC H MF P

3 4 . 5 P R O T E I N / 7. 8 F I B E R PUMPKIN TURKEY CHILI
• 2 onions, diced (340 g, 12 oz. frozen) 01. Over high heat, in a heavy-bottomed pot, sauté the
onions, bell peppers, celery, and carrots with 1 tsp. kosher
• 1 lb. frozen or fresh bell peppers, chopped (448 g; red,
salt for about 10–15 minutes, or until tender.
yellow, or orange peppers are best)
• 5 stalks celery, chopped (220 g) 02. If your pot is big enough, push the veggies to the side
to cook the meat. Otherwise, remove the veggies from
• 6 carrots, chopped (330 g)
the pan to give you a hot surface area to brown the meat.
• 1 tsp. + 1 Tbsp. kosher salt Brown the meat, sprinkle with 1 Tbsp. of kosher salt, and
• Pinch of pepper, to taste crumble as you go.
• 3 lb. uncooked ground turkey (I use the Fulton Valley

03. When the meat is cooked through, reduce the heat to
Farms® organic turkey, which is 4.5 fat per 4 oz.) medium and combine it with the cooked veggies. Add the
• 2 Tbsp. tomato paste (30 g) tomato paste, garlic, and spices and sauté for a few more
minutes.
• 6 garlic cloves, minced (or frozen cubes)
• 3 Tbsp. chili powder 04. Add the black beans, diced tomatoes, bone broth,
• 1 Tbsp. oregano puréed pumpkin, and cinnamon. Combine well and simmer
for at least 15 minutes or until you’re ready to eat!
• 2 tsp. cumin
• 1 can (15.5 oz.) black beans, undrained 05. Top with (and log your own) cheese, sour cream,
• 1 can (28 oz.) diced tomatoes avocado, toasted pumpkin seeds—whatever you love! My
family loves this chili with Greek yogurt cream cheese
• 3 cups bone broth
stirred in right away to make it extra creamy. Serve with
• 1 1/2 cups canned pumpkin cornbread or chips or over a baked sweet potato. I love my
• 1 tsp cinnamon chili over spaghetti squash. You can do anything with good
chili!
06. If you like your chili thinner, keep some bone broth
handy to add to the individual bowls. I like mine pretty
thick!
Be aware that this is an extra-large recipe. It’s perfect for large gatherings
and meal prep!
If you choose to use normal broth instead of bone broth, you’ll lose about 4
grams of protein per serving. All other numbers stay almost the same.
15
16 P OTS
CHICKEN POT PIE SOUP
W I T H A B I S C U I T O R B R E A D
APPROX . YIELD S 307 CALORI E S S E A RC H MF P

S E RV E S 6
3 7.1 5 P R O T E I N / 6 . 6 F I B E R CHICKEN POT PIE SOUP
• 1 Tbsp. butter 01. In a heavy-bottomed pot or large, deep skillet, sauté

butter, shallots, onions, and thyme for a few minutes over
• 1–2 shallots, diced (80 g)
medium-high heat, until soft and fragrant. I use a huge
• 1/2 white onion, diced (100 g) (23.1” x 16.4” x 2.7”) cast-iron skillet that I LOVE for large,
• 3 sprigs of thyme, leaves pulled off the stem one-dish family meals.
• 3 cups carrots, chopped (316 g)

02. Add the carrots, celery, and salt and sauté for five more
• 2 cups celery, chopped (260 g) minutes. Add the garlic and cook for another minute.
• 2 tsp. salt
03. Sprinkle the veggies with 2 Tbsp. all-purpose flour and
• 3 garlic cloves, minced
stir until well-combined. Add the wine and let it cook for
• 2 Tbsp. flour just a minute, then add the milk, whisking gently until it
• 2 Tbsp. dry white cooking wine (30 g) thickens.
• 2 cups milk (fat free or cashew)

04. Add the broth, shredded chicken, frozen peas, and
• 2 cups bone broth blended steamed cauliflower and combine well. Finish with
• 4 cups shredded rotisserie (or other cooked) chicken some freshly cracked pepper and any additional salt to
taste.
breast, skin removed (650 g)
• 2 cups frozen peas (230 g) 05. At this point, you can serve your “pot pie” as a soup
• 20 oz. cauliflower, steamed and blended with a little broth alongside a biscuit or piece of crusty bread. Or, you can
cover it with a layer of pie crust or biscuit dough and
bake until the top is brown and cooked through for a more
traditional pot pie. The macros are calculated for the soup
alone.
If you choose to use normal broth instead of the bone broth, you’ll lose about 4
grams of protein per serving. All other numbers stay almost the same.
17
18 P OTS
LOW-CARB TURKEY
C AU LI FLO W E R CH I LI

3 4 3 9 T O TA L 8 . 3 FAT / 1 9 . 4 C A R B S / SERVING: 430 GRAMS L I L L I E E AT S A N D T E L L S
3 2 . 4 P R O T E I N / 4 .1 F I B E R LOW CARB TURK E Y
CAULIFLOWER CHILI
• 1 medium onion, diced (335 g) 01. Heat a large pot or Dutch oven over medium-high heat.
Mist with cooking spray and add the onions, peppers,
• 2 bell peppers, diced (320 g; red, orange, or yellow
tomato paste, and 1 Tbsp. kosher salt. Sauté until the
peppers are best) veggies are soft. Add the cauliflower rice and cook for
• 1 Tbsp. kosher salt another minute or two.
• 2 Tbsp. tomato paste (30 g)

02. Add the meat, chili powder, cumin, and oregano,
• 2 cups cauliflower rice (200 g, fresh or frozen) stirring and browning the ground turkey. Work to break up
• 1.6 lb. 93/7 uncooked lean ground turkey (I use one the turkey into small pieces (the leaner variety takes more
work). Add the garlic and cook for another minute.
container of Foster Farms from Costco—it’s ~720 g)
• 1 lb. 99/1 uncooked extra-lean ground turkey (448 g) 03. Add the remaining ingredients: canned tomatoes,
• 5 Tbsp. chili powder marinara, green enchilada sauce, chicken broth, squash,
and liquid smoke (if using). Stir together; then cover and
• 4 tsp. cumin
simmer for about 30 minutes.
• 2 tsp. dried oregano
• 7 cloves fresh garlic, minced (or frozen cubes) 04. Top with cheese, avocado, sour cream, cilantro—and
maybe even Fritos! Whatever makes your chili YOUR
• 1 can (28 oz.) diced tomatoes with juice (784 g)
CHILI. I’ll let you add those macros yourself.
• 1/2 cup marinara (112 g; I use the Victoria Fine Foods®
Organic Marinara Sauce from Costco. There’s 6 carbs per
half cup.)
• 1 cup green enchilada sauce (240 g)
• 2 cups chicken broth (I use Kirkland®)
• 1 1/2 cups kabocha or butternut squash, chopped small (250 g)
• 1/2 Tbsp. liquid smoke (optional)
Ground turkey: Feel free to use whatever you have if you’re not worried about a slight difference in
the macros.
This chili kept great in the fridge for a week, but it did thicken up. If this happens, add more chicken
broth. If you track your macros, just reheat individual bowls—that way, you can weigh your portion of
the original recipe, and then just add 1/2 cup or so of broth to your own bowl for easy logging.
I freeze any leftovers we won’t get through in large Ziploc® bags. (Pro tip: Lay your plastic bag flat
on a cookie sheet to freeze—it makes storage so much easier!) To defrost, I place the frozen bag in
a large bowl in the fridge; once it’s no longer a solid mass, heat in a pot until hot. Add more chicken
stock if it’s too thick.
19
20 P OTS
LEMONY CHICKEN SOUP
APPROX . YIELD S 236 CALO RI E S S E RV E S 9 S E A RC H MF P
3 5 . 2 P R O T E I N / 2 .1 F I B E R LEMONY CHICKEN SOUP
• 2 cups celery, chopped (230 g) I have not made this particular soup in an Instant Pot,
• 3 cups onion, chopped (360 g) because I feel like when the chicken is already cooked, it’s
just as easy to use a pot on the stove! But, you could easily
throw the first eight ingredients (the celery through the
• 1 Tbsp. kosher salt red pepper) into the Instant Pot for six to eight minutes or
• Several twists of fresh ground pepper (about 1/4–1/2 tsp.) so. Then, release the pressure, add the rotisserie chicken
• 2 Tbsp. fresh rosemary, minced (or 2 tsp. dried) breast and lemon zest/juice. Stir in the puréed cauliflower.
Finish with herbs.
• Pinch of crushed red pepper flakes (optional)

S LO W C O O K E R
• 8 cups shredded rotisserie (or other cooked) chicken
breast, skin removed (1110 g) Cook the first eight ingredients (the celery through the red
• Zest from 2–3 lemons (depending on how lemony you pepper) for a few hours until soft. Then, add the rotisserie
chicken breast, lemon zest/juice, and puréed cauliflower.
like it)
Keep warm until dinner.
• Juice from 1–2 lemons
• 8 cups chicken broth (I use two of Costco’s or Trader
Joe’s boxed cartons)

Notes:
• 1.5 Tbsp. chicken bullion (I love Better Than Bullion®)
• 12 oz. cauliflower, steamed until very soft (338 g, fresh Rotisserie chicken breast: I buy the big vacuum
or frozen) pack from Costco. Roll up your sleeves and pick
• 2–3 more Tbsp. fresh rosemary, minced (or 2–3 tsp. dry) it apart. Remove any undesirable parts and shred
into bite-sized pieces! I regret it when I leave the
• Handful of fresh parsley, minced
pieces too big. I use the entire package, so this is
• Fresh grated parmesan (not included in the macros, the weight after the gross parts are removed.
but it won’t cost you too much!)
I always make a big pot of pasta for anyone who
wants to add some extra bulk to their soup! Orzo,
STOVE TOP
wild rice, farro, and quinoa are also great options
if you like the extra carbs (though I prefer to use
01. Heat a large, heavy-bottomed pot or Dutch oven over
mine on some crusty French bread!).
medium heat. Spray with cooking oil and add the celery,
onion, carrots, and salt/pepper, stirring occasionally for
I love sautéed mushrooms in this recipe, but that’s
about five to 10 minutes, until tender. Add the rosemary,
a huge “NO!” for my kids. So, I keep them on the
garlic, and crushed red pepper. Cook for one to two more
side and throw them into my own bowl.
minutes.
I like this soup pretty thick if I’m not adding

02. Reduce the heat to low and add the shredded rotisserie
noodles. But, if it ends up too thick for the kids to
chicken breast, lemon zest/juice, chicken broth, and
add their noodles (or even my mushrooms), I’ll add
bullion. Put a lid on to simmer.
some additional chicken broth to the hot bowls
of soup during dinner. It’s the perfect way to cool
03. Blend your steamed cauliflower. If it’s too thick,
down a piping hot bowl! Doing this also helps keep
scoop out a cup of broth from your soup to blend with
the macros accurate for the pot of soup. You don’t
the cauliflower until it’s nice and smooth. Add the puréed
want to charge yourself for 100 grams of soup if it’s
cauliflower/broth back into the soup. Finish with fresh
half broth!
rosemary and a handful of fresh, minced parsley. Simmer
21
’til dinner!
22 P OTS
INSTANT POT PORK RAGU
2 7. 8 P R O T E I N / 4 . 7 F I B E R I N S TA N T P O T P O R K R A G U
I N GR E DI E N T S 05. Still on the “sauté” setting, add 1 cup cooking wine

(or good wine, if you’re into that!) and let it simmer/boil
• 2 pork tenderloins, trimmed of fat and silver skin (870 g) for a few minutes. While your ragu simmers/boils, blend
the steamed cauliflower with about ½ cup beef broth, just
• 4 cups onion, diced (400 g, fresh or frozen)
to help it blend smoothly. Mix blended cauliflower and
• 1 cup celery, chopped (110 g)
remaining two cups of beef broth into the ragu. Let it
• 2 cups carrots, chopped 2 cups (250 g) simmer on the sauté setting for a few more minutes. You
• 1 Tbsp. Italian seasoning will sauté for a total of 10–15 minutes (IN TOTAL) by the
end. Turn off the Instant Pot, and let it sit on warm until
• 2 tsp. salt
ready to serve.
• 1 tsp. pepper
• 8 cloves garlic, minced (or frozen cubes) 06. Serve over pasta, polenta, mashed cauliflower, zucchini
• 1 can (28 oz.) San Marzano tomatoes (784 g) noodles, or spaghetti squash. I love mine over spaghetti
squash, with a dollop of cottage cheese and some fresh
basil. Just pretend it’s decadent ricotta!
• 10 oz. cauliflower, steamed (280 g)
• 2.5 cups beef broth (600 g)

S LO W C O O K E R
• 1 cup cooking wine (240 g)
01. Cut your pork as instructed. Season and sear in a hot
I N STAN T P OT pan over the stove for a few minutes on every side. Add
the seared chunks of meat, along with all other ingredients
(through the tomato paste), to your slow cooker and set on
01. Set the Instant Pot to the “sauté” setting and let it get
low for four to six hours (or until the pork shreds easily).
nice and hot. Spray with a mist of olive oil.
02. Then, add your steamed and blended cauliflower and

02. Sprinkle chunks of meat liberally with kosher salt
beef broth. Since you can' t reduce the broth in your slow
and pepper and sear on all sides, doing it in batches if
cooker, you might want to add less broth. Your final mixture
necessary. Once all of the meat has been browned on all
should weigh around 2800 grams. If you’re concerned with
sides, add it back into the Instant Pot.
the macros matching, weigh your slow cooker bowl before
you fill it, so you can add broth until you reach 2800 grams
03. Add the veggies, garlic, seasonings, canned tomatoes
of ragu.
(smashed or pulsed to break up), and tomato paste into the
Instant Pot and close the pot. Seal the lid and make sure to
close the vent. Cook at high pressure for 40 min.
04. When it’s done, you can either allow it to release I like to keep half the ragu purée
naturally or open the vent to move it along. Once the for myself and toss half with hot
pressure has reduced, it will allow you to open the lid. pappardelle (and maybe a little
Switch the Instant Pot to the “sauté” setting while you butter and parmesan) for my
shred the pork. This will help reduce the sauce just a bit. family! It’s an easy way to give
Set your timer for 15 minutes of sautéing. You can just use them something extra delicious
two forks to shred the pork right in the pot, or transition while still keeping my macros
the pork to your KitchenAid® and mix/shred with the nice and tight!
paddle attachment. Add the shredded pork back into the
hot Instant Pot.
23
24 P OTS
CREAMY TOMATO CHICKEN SOUP
I N T H E I N STA N T P OT
APPROX . YIELD S 2 2 2 CALORI E S S E RV E S 8 S E A RC H MF P

25.4 PROTEIN / 3.2 FIBER I N S TA N T P O T C R E A M Y
T O M AT O C H I C K E N S O U P
I N GR E D I E N T S BLENDER DIRECTIONS: Add the steamed cauliflower (I just

microwave a 12-oz. bag of fresh cauliflower from Trader Joe’s
as directed), two MORE cans of diced tomatoes, basil paste,
In the Instant Pot:
and Greek or low-fat cream cheese to the jar of your blender.
• 1.5 lb uncooked chicken tenderloins or breasts (680 g)
Blend until smooth. Throw in a pinch of salt and pepper for
• 2 zucchini, chopped (365 g)
good measure.
• 1 onion, diced (250 g)
BRINGING IT ALL TOGETHER: Add your shredded chicken
back into the Instant Pot. Pour in the blender mixture. Add the
• 5 cloves garlic, minced (or frozen cubes) 2 cups of chicken stock and 3 oz. (or two huge handfuls) of
• 2 Tbsp. tomato paste (I love the tubed option from chopped kale. Stir it all together, close the lid, and let it sit for
at least 10 minutes for the kale to wilt. If it’s not wilty enough
Trader Joe’s for easy storing)
for you, turn to the “sauté” setting and let it get really hot for a
• 2 tsp. salt
few minutes.
• A few grinds of black pepper
Top each bowl with a little extra shaved parmesan and some
• 2 tsp. Italian seasoning
fresh basil.
• Big pinch of red pepper flakes
• 2 cans (14.5 oz. each) of diced tomatoes, undrained S LO W C O O K E R

In the Blender:
01. Add the first set of Instant Pot ingredients to the slow
• 12 oz. cauliflower, steamed
cooker PLUS one cup of chicken broth. Cook on low for
• 2 additional cans (14.5 oz.) diced tomatoes, undrained about four hours, until the chicken shreds easily.
• 1 heaping Tbsp. basil paste (18 g) in a tube from produce 02. Follow the “blender directions” from above.
section; or 3 frozen cubes; or 1 Tbsp. fresh, minced basil)
03. Remove the chicken, shred it, and add it back to
• 6 Tbsp. whipped Greek cream cheese* (66 g) the slow cooker. Stir in the blended cauliflower mixture,
After all combined: chicken stock, and kale. Cover and let sit until the kale is
as wilted as you like.
• 2 cups chicken broth (I use the boxed Kirkland® broth)
• 3 oz. kale chopped (remove big, hard, miserable stems) 04. Top each bowl with a little extra shaved parmesan and
some fresh basil.
• Parmesan and fresh basil
I N STAN T P OT
We love to eat this with homemade bread—or
even grilled cheese. Either addition makes for the
01. Add the chicken, zucchini, onion, carrots, garlic, tomato
perfect soup night! I like to cook a separate pot of
paste, seasonings, and TWO cans of the diced tomatoes to
pasta or tortellini for the kids to add to their soup
your Instant Pot.
bowl. If I want more bulk, I’ll cook extra broccoli
02. Set the pressure cooker to “manual high pressure” and or cauliflower or even sautéed mushrooms to add
cook for eight minutes for thawed tenderloins (10 if the chicken to mine. You can add broiled parmesan toasts for
tenderloins are frozen, 12 for thawed breasts, and 15 for frozen dipping or big croutons for topping. YUM.
breasts), making sure the steam valve is closed. When the
Whipped Greek Cream Cheese: If you can’t find
timer goes off, I always let mine release naturally for 10–15
whipped Greek cream cheese, you may substitute
minutes, but, if you’re in a hurry, release the steam valve and
66 g reduced-fat (1/3 less fat) cream cheese. It will
open as soon as it lets you.
add an additional 7 grams of fat to the entire pot
03. Remove the chicken with a slotted spoon or tongs and and reduce carbs by about 4. These are TINY
shred with two forks. Or, throw it in a KitchenAid and shred differences in your bowl, so I wouldn’t worry too
it with the basic paddle attachment. If you used tenderloins, it much about it!
25
should be very tender and easy to shred.

26 P OTS
CHICKEN TORTILLA SOUP
I N T H E I N STA N T P OT
APPROX . YIELD S 27 7 CALORI E S S E RV E S 8 S E A RC H MF P

41 .1 P R O T E I N / 5 . 2 F I B E R I N S TA N T P O T C H I C K E N
TORTILL A SOUP
In the Instant Pot: 01. Add all ingredients (from salsa through chicken stock)
• 1 jar (16 oz.) salsa verde (448 g, like Herdez®) to your Instant Pot. Combine well, seal the lid, close the
vent, and push “manual.” Select a 10-minute, high pressure
cooking time if using tenderloins (15 minutes if using
• 1 can (4 oz.) green chilies (112 g)
breasts). It will start on its own after it reaches pressure.
• 2.5 Tbsp. chili powder
• 1.5 tsp. salt 02. Once the cook time has been reached, let the pressure
release naturally for 10–20 minutes (or until you can open
• 1 Tbsp. liquid smoke (15 g)
the lid easily). Pull out the chicken with a slotted spoon and
• 2 tsp. cumin
shred in a different dish; or, throw it in your KitchenAid and
• 1 tsp. paprika mix until it’s shredded. Place the shredded chicken back in
• 1 can (28 oz.) crushed tomatoes (784 g) the Instant Pot, mix it with the juices, and add a handful of
fresh cilantro, green onions, and 1 cup of frozen corn.
• 3 lb. uncooked chicken breasts or tenderloins (1344 g)
• 1 large onion, diced (330 g, fresh or frozen)

03. Stir well. Close the lid and keep warm until you’re ready
• 2 bell peppers, diced (275 g; red, orange, or yellow to eat—whether that’s 10 minutes or a few hours later!
peppers are best)
• 2 cups chicken stock (480 g)

S LO W C O O K E R
After initial cook, add:
• 1 handful of cilantro Add all ingredients to your slow cooker and cook on low for
six to eight hours. Shred the chicken and then add the corn
• 3–4 green onions, chopped
and herbs!
• 1 cup frozen corn (135 g)
Other Optional Extras:

• Avocado
• Cotija cheese
• Low-fat shredded cheese
• Fat-free sour cream

27
S E C T I ON T WO
PANS
These meals are all prepared stove-top in a
large skillet. You can make do with whatever
you’ve got, but I really love and recommend my
huge, HUGE (23.1” x 16.4” x 2.7”) cast-iron skillet
for several of these recipes. I’ve found that if
I ever want to be able to sear enough meat for
my family, without crowding the pan and losing
all the tasty crispy edges and color, I’d have to
cook it in several batches, which took forever!
This allows me to actually get dinner cooked for
the whole family in one or two batches without
sacrificing flavor.
28
29
30 PA N S
BROWN SUGAR SPICED PORK
& P OTATO S K I LLE T
A P P ROX . YIELDS PO RK PO TAT O E S T O TA L ME A L S E A RC H MF P

428 GRAMS PORK 4 SERVINGS / 107G EACH 4 SERVINGS / 128G EACH 1 SERVING OF EACH L I L L I E E AT S A N D T E L L S B R O W N
5 1 2 G R A M S P O TAT O E S 1 78 CALORIES 151 CALORIES 362 CALORIES S U G A R S P I C E D P O R K S K I L L E T,
4 . 8 FAT S / 5 . 2 C A R B S 4 . 9 FAT S / 2 3 C A R B S 1 1 FAT S / 3 1 . 4 C A R B S L E & T S K I L L E T P O TAT O E S
29.4 PROTEIN / 0 FIBER 33.9 PROTEIN / 0 FIBER 33.9P / 0 FIBER
For the pork: 01. Place your trimmed pork tenderloin into a large Ziploc
• 1 pork tenderloin, trimmed of any obvious fat (556 g) bag. Combine all of the marinade ingredients and pour over
the pork, making sure to get it all over the surface area of
• 1 Tbsp. balsamic vinegar
the meat. Allow the meat to marinate for at least an hour.
• 3 cloves of garlic, minced (or frozen cubes)
(Marinating overnight is great too! Just let it rest on the
• 1 Tbsp. brown sugar counter for at least 30 minutes before you cook it to bring it
• Olive oil (7 g) closer to room temperature for more even cooking.)
• 1 tsp. salt
02. Preheat the oven to 450°. Add your chopped potatoes to
• 1 tsp. cumin
a LARGE cast-iron, or heavy-bottomed, OVEN-SAFE skillet.
• 1 tsp. chili powder Spray the potatoes with 7 grams of olive oil spray (or drizzle
and toss in ½ Tbsp. olive oil), and sprinkle with seasoning.
For the skillet:
Bake for 20 minutes.
• 1.5 lb baby potatoes, chopped into bite-sized pieces
• 1.5 tsp. kosher salt 03. Remove the pan from the oven and place on a stove-top
• Sprinkle of pepper burner. Toss the potatoes a bit and split them in half, scooting
• Sprinkle of garlic powder them to both sides of the pan, making room for the pork down
the middle. Turn the burner to high heat to keep the pan nice
• ½ Tbsp. olive oil (or 7g olive oil spray)
and hot, spray the middle with cooking spray, and allow it to
Other Optional Extras: heat for another minute. Then, lay down your tenderloin to
• Creamy Chimichurri (in the “Jars” section of this book; not sear for one to two minutes. Sprinkle the top of the pork with
another generous pinch of kosher salt, flip, and sear the other
included in the calculated macros)
side for one more minute without moving it around. Return the
• If you’re entertaining guests, I love serving this with a
entire pan to the hot oven to finish cooking.
giant salad, grilled or fresh peaches, crusty or grilled
bread, and corn on the cob. But it’s a meal all alone! 04. Bake for another five to 10 minutes, depending on the size
of your pork, to an internal temperature of 140°.
Usually I just pile my pork and potatoes on a giant bed
of greens and drizzle with chimichurri.

05. Allow the pork to rest for 10–15 minutes. Then, remove it
from the pan, slice it thinly against the grain, and return it to
the pan for serving. We love to drizzle with creamy chimichurri!
You can find the recipe in the “Jars” section of this book.
If you don’t have a large cast-iron skillet, you can use a sheet pan. Just sear the pork in a pan over the
stove before you transfer to the baking sheet. Cooking time for potatoes and pork might increase as the
pan will not get as hot.
We also love to grill this pork tenderloin. Just sprinkle the tenderloins with a little additional kosher salt
and pepper (not listed) and place on a hot grill. Sear for two to three minutes per side over high heat.
Then, turn down to medium heat and cover. Cook for about 15–17 minutes TOTAL, including searing time,
rotating every five minutes, until it reaches an internal temperature of 140-145°.
31
32 PA N S
MEXICAN STREET CORN SKILLET

29.3 PROTEIN / 1.8 FIBER ME XICAN STREE T CORN
SKILLET
• 1 tsp. oil or oil spray (5 g) 01. Spray a cast-iron or other heavy-bottomed skillet with
a mist of olive oil spray and heat over high heat. Sprinkle
• 2 large uncooked chicken breasts, chopped into bite-sized
chicken with salt, chili powder, and garlic powder. Add the
pieces (650 g) chicken to the hot pan in a single layer. Let it sit still and
• 1 tsp. kosher salt cook for two minutes. Then, flip and cook the other side for
another two minutes (or until both sides have a nice brown
• 1/2 tsp. chili powder
color). Remove the chicken from the pan.
• 1/4 tsp. garlic powder
• 2 cups onions, diced (200 g, fresh or frozen) 02. Add the onions and bell pepper to the hot pan and
sauté for two minutes or until the veggies are tender. Add
• 1.5 cup bell pepper, chopped (160 g; fresh or frozen; red,
the green chilis, Rotel, garlic, salt, chili powder, cumin,
orange, or yellow peppers are best) corn, and cream cheese. Stir until the cream cheese is
• 1 can (7 oz.) diced canned green chilis melted and well-combined. Add the chicken back to the
skillet and turn off the heat. Stir in the cilantro and top with
• 1 can (10 oz.) Rotel® with green chilis (or sub with canned
Cotija.
tomatoes)
• 2 cloves garlic, minced (or frozen cubes) 03. Serve immediately over rice, cauliflower rice, or
spaghetti squash. Wrap it up in a tortilla or stuff into a
• 1 tsp. kosher salt (skip if you like things less salty)
sweet potato!
• 1 tsp. chili powder
• 1.5 tsp. cumin
• 2 cups corn (200 g, fresh or frozen)
• 2 oz. Greek yogurt cream cheese (56 g)
• 1/2 oz. Cotija cheese, crumbled (14 g)
• Handful of cilantro, chopped (15 g)

Pro Tip!
Greek Cream Cheese: If you can’t find Greek cream cheese, you can substitute
with reduced-fat cream cheese for approximately just one more gram of fat per
serving. No biggie.
33
34 PA N S
HONEY-GINGER TURKEY STIR FRY

26.2 PROTEIN / 2.3 FIBER HONEY GINGER TURKEY
STIR FRY
For the sauce: 01. Whisk together all of the ingredients for the sauce, until
• 2 tsp. corn starch smooth. Make sure the corn starch is dissolved and the
honey isn’t stuck to the bottom of the bowl.
• ½ tsp. sesame oil
• 1 tsp. fish sauce 02. Heat a saucepan over high heat and spray with olive
• 2 Tbsp. soy sauce (30 g) oil. Add three frozen garlic cubes (1 Tbsp. minced) and 3
frozen ginger cubes (1 Tbsp. fresh grated). Cook for about
• ½ cup bone broth
one minute, stirring constantly so that you don’t burn the
• 1 Tbsp. honey (15 g) garlic.
• 1 Tbsp fresh ginger, grated (or 3 frozen cubes)
03. Add the ground turkey, salt, and dry ginger. (If you
• 1 clove of garlic, minced (or frozen cubes)
like heat, toss in a pinch of red pepper flakes!) Cook until
• ¼ tsp. pepper the meat is browned, breaking it up as you go (about five
minutes). Remove from the pan and set aside.
For the Stir Fry:

04. Heat the pan again and spray with a light mist of
• 1 Tbsp fresh ginger, grated (or frozen cubes) olive oil or coconut oil. Add the onions and cook for
• 1.5 lb 93/7 uncooked ground turkey (I use the Organic two minutes. Add the bell peppers and mushrooms and
continue to cook for a minute. Add the snap peas and
Fulton Valley Farms from Costco which is 4.5 fat/serving)
cook for one more minute. Add the meat back into the pan
• 1 tsp. salt with the veggies and pour the sauce on top. Toss it all
• 1 tsp. dry ginger together and let it cook for one more minute. Add a handful
of fresh cilantro and top with sriracha for those who want a
• Pinch of red pepper flakes (optional if you like heat)
flavor burst.
• ½ sweet onion, cut into strips and halved (182 g)
• 1 red bell pepper, cut into thin strips (132 g) 05. Serve immediately on top of rice, cauliflower rice, or
spaghetti squash (not included in the calculated macros.)
• 8 oz. mushrooms (220 g)
• 8 oz. bag snap peas (230 g)
• Handful of cilantro (optional)
• Sriracha sauce (optional)

35
36 PA N S
PHILLY CHEESESTEAK SKILLET

8 . 4 FAT / 6 . 8 C A R B S / L I L L I E E AT S A N D T E L L S
8 5 8 T O TA L G R A M S SERVING: 143 GRAMS
25.6 PROTEIN / 1.2 FIBER P H I L LY C H E E S E S T E A K
SKILLET
• 12 oz. mushrooms, sliced (g) 01. Slice the flank steak into very thin strips, cutting
against the grain (this is easier if your meat is a tiny bit
• ½ tsp. kosher salt
frozen). Then, cut the long strips in half. Season liberally
• 1 large bell pepper, sliced thin (240 g) with kosher salt and a little cracked pepper.
• ½ sweet onion, sliced thin (190 g)
02. Spray a large, heavy-bottomed skillet with olive oil over
• 1 lb. flank steak* (plus salt and pepper to taste)
medium-high heat (I use my huge 23.1” x 16.4” x 2.7” cast-
• 2 cloves garlic, minced (or frozen cubes) iron skillet). Add the mushrooms and ½ tsp. salt. Sauté for
• 2 oz. (56g) mozzarella (part skim, not low-fat) about three minutes, until browned. Remove from the pan
and add to a large bowl. Add the bell peppers and onions
• ½ Tbsp. parmesan cheese (7 g)
to the hot pan and cook for three to five more minutes, until
browned, tender, and fragrant. Remove from the pan and
add them to the bowl of sautéed mushrooms.
03. Spray the pan with another mist of olive oil. Let it get
Pro Tip!
nice and hot, then add the thin strips of seasoned meat in a
My flank steak factored into
single layer, with some space between the pieces, making
these macros is labeled at 9.4
sure not to crowd the pan. You’ll need to do this in shifts.
fat per 4 oz.
Don’t stir or shift or cover the meat. Just let it sit for two
minutes and then flip it to get some nice color. Cook the
other side for another one to two minutes and then remove
from the pan. Repeat until all of the meat is cooked.
04. Add all of the meat, veggies, and two cloves of garlic
to the pan and toss around for about a minute, until the
garlic is fragrant. Turn off the heat. Immediately top with
mozzarella and parmesan and cover to allow the cheese to
melt. ( You can also pop your oven-safe pan into the oven to
broil for a few minutes.)
05. Serve on a toasted bun (hollow out the top to save

some carbs) for ultimate enjoyment! This is also delicious
over a low-carb base of spaghetti squash, cauliflower rice,
or greens. I love mine tucked into a low-carb wrap or pita!
37
38 PA N S
EGG ROLL BOWL
APPROX . YIELD S 2 24 CALO RI E S S E RV E S 4 S E A RC H MF P

3 FAT / 1 9 . 7 C A R B S / L I L L I E E AT S A N D T E L L S
2 8 .1 P R O T E I N / 5 . 2 F I B E R EGG ROLL BOWL
• 1 medium onion, diced (225 g) 01. Heat a large, heavy-bottom skillet over high heat. Spray
with a mist of coconut oil. Add the onion and cook until it’s
• 1 lb 99/1 ground chicken (466 g)
soft and fragrant, for about three minutes. Add the ground
• 5 cloves garlic, minced (or frozen cubes) chicken, breaking it apart, and cook for three to five
• 2 Tbsp. fresh grated ginger or ginger paste (or 6 frozen minutes, until browned and cooked through.
cubes)
02. Add the garlic and ginger and sauté for another minute.
• 1 cup carrots, grated (90 g) Push the meat to one side of the pan and add the carrots
• 1 bell pepper, sliced into matchsticks (135 g; red, orange, and bell peppers. Let them cook down for one minute. Add
the coleslaw mix and continue to cook for another three
or yellow peppers are best)
minutes, until the cabbage has cooked down and you can
• 1 bag (16 oz.) coleslaw mix (or shredded green cabbage) toss it all together.
• 1 cup spinach, chopped (50 g)
03. Add the chopped spinach, soy sauce, sriracha, and
• 3 Tbsp. soy sauce (45 g)
vinegar. Combine well. Turn off the heat, and stir in the
• 2 Tbsp. sriracha (30 g, less if you’re worried about spice) mint, cilantro, and green onions. Top with extra sriracha to
• 1 Tbsp. rice wine vinegar (15 g) taste.
• 2 Tbsp. fresh mint, chopped (optional)
• 2 Tbsp. fresh cilantro, chopped (optional)
• Handful of green onions, chopped
• Sesame seeds for garnish

Pro Tip!
I love a bowl of this with some steamed edamame. Top with extra herbs and
sesame seeds. If you’ve got carbs to spare, add some rice or noodles; if
you’ve got fats to spare, add some avocado, toasted almonds, or peanuts!
39
40 PA N S
DECONSTRUCTED BUTTERNUT
CH I CK E N E N CH I L A DA S
S E A RC H MF P
APPROX . YIELD S 166 CALO RI E S S E RV E S 6 L I L L I E E AT S A N D T E L L S
2 . 3 FAT / 1 4 C A R B S / DECONSTRUCTED
25.6 PROTEIN / 2.9 FIBER BUT TERNUT CHICKEN
ENCHILADAS
• ½ large onion, diced (145 g) 01. Heat a large, heavy-bottomed skillet over high heat.
Spray with a mist of olive oil. Add the onion, bell pepper,
• 1 large bell pepper, chopped small (225 g)
and zucchini, and cook for five to 10 minutes, until tender
• 1 zucchini, chopped small (230 g) and fragrant. Push your vegetables to one side of the pan,
• 16 oz. cooked chicken breast, shredded (448 g) and add the chicken, garlic, and seasonings to the other.
Reduce to medium heat and cook for three to five more
• 3 cloves garlic, minced
minutes, being careful not to burn the garlic.
• 2 tsp. cumin
• 1.5 tsp. kosher salt 02. Add the tomato paste—try to get it right against the
hot surface of the pan to bring it to life! Add the butternut
• ¼ tsp. pepper
squash noodles and cook for three to five more minutes,
• 1 tsp. chili powder until tender. Add the chopped cilantro and Greek yogurt.
• ½ tsp. oregano Combine well. Squeeze with lime and top with feta, green
onions, and additional cilantro for garnish. If you don’t love
• 2 Tbsp. tomato paste
feta, top with your favorite cheese and broil!
• 1 bag (12 oz.) frozen, spiralized butternut squash, thawed
in the microwave 03. Serve over rice, in tacos, or over greens and topped
like a taco salad. My kids love dipping chips in this skillet
• ½ cup cilantro, chopped
like nachos! If you like things saucy, drizzle some red
• ¾ cup non-fat Greek yogurt (170 g) enchilada sauce or some creamy cilantro ranch over the
• Juice from one lime top. Enjoy!
• 1 oz. reduced-fat feta cheese (28 g)
• Store-bought red enchilada sauce for drizzling (optional)
• Green onions and extra cilantro for garnish

Pro Tip!
I used frozen butternut squash noodles for ease. But, of course, you could
spiralize your own butternut squash or even substitute diced butternut squash.
Just make sure you steam or sauté the butternut squash until slightly tender
before you add it to the dish in step 2 to make sure it won't stay too firm.
41
42 PA N S
SLOPPY JOE SKILLET

1 7. 8 P R O T E I N / 1 . 8 F I B E R SLOPP Y JOE SK ILLE T
• 1 onion, diced (260 g) 01. Heat a large, heavy-bottomed skillet over medium-
high heat. Spray with a mist of olive oil. Add the onion and
• 1 bell pepper, diced (220 g; red, orange, or yellow peppers
cook for two minutes, stirring occasionally. Add the bell
are best) pepper and cook for two more minutes. Push the veggies
• 1.5 lb 93/7 ground turkey (657 g; I use the Organic Fulton to the sides of the pan, so that you can let the middle of
the pan get hot again. Add the ground turkey and salt.
Valley Farms from Costco which is 4.5 fat/serving)
Let the turkey sit for a minute to brown. Then, break it up,
• 1.5 tsp. kosher salt combining with the veggies until it’s all browned.
02. Add the garlic, liquid smoke, and tomato paste. Mix in
• 1 tsp. liquid smoke
and cook for one more minute.
• 2 Tbsp. grainy Dijon mustard 03. Stir in the remaining ingredients (Dijon, chili powder,
paprika, vinegar, tomato sauce, brown sugar, and red
• 1 Tbsp. chili powder
pepper flakes). Reduce heat to low, and let it simmer for 10
• 1 tsp. paprika minutes.
• 1/4 cup apple cider vinegar
• 1 can (14.5 oz.) tomato sauce
• 1 Tbsp. brown sugar
• Pinch of red pepper flakes
Macros are just for the skillet. Be sure and log your own bun if you use one!
I like to melt sharp white cheddar over half of the pan for most of my family. Just
sprinkle with cheese and cover for a few minutes. Serve on toasted hamburger buns
with fresh jalapeño. Add cabbage or slaw if you like more crunch! Or, serve it on a
sweet potato or over spaghetti squash or steamed broccoli for lower-carb options.
43
44 PA N S
FLANK STEAK AND SNAP PEA SKILLET
A P P ROX . YIELDS FL ANK STE AK S N A P PE A S BE L L PE PPE RS S E A RC H MF P
630G FL ANK STEAK 6 SERVINGS / 105G EACH 6 S E R V I N G S / 74 G E A C H 6 SERVINGS / 27G EACH L I L L I E E AT S A N D T E L L S
444G SNAP PEAS 288 CALORIES 31 CALORIES 5 CALORIES SKILLET SNAP PEAS
162G BELL PEPPERS 1 1 . 4 FAT S / 6 C A R B S 0 FAT / 5 . 3 C A R B S 0 FAT S / 1 C A R B S & SKILLET BELL PEPPERS
35.6 PROTEIN / 0 FIBER 1.8 PROTEIN / 1.8 FIBER 0 PROTEIN / 0.4 FIBER
• 1 bag (1 lb.) of snap peas (454 g) 01. Trim the flank steak of any extra fat, and then cut it into
thin strips against the grain. Cut the strips in half or thirds
• 1 red bell pepper, sliced (165 g)
if they’re too long. Add them to a large Ziploc bag.
• 1.7 lb flank steak (774 g)
02. Combine all the marinade ingredients—soy sauce
• 1/4 cup soy sauce
through sesame oil—and pour over the steak. Seal the bag
• 2 Tbsp. brown sugar and refrigerate for one to 24 hours. Remove from the fridge
• 4 tsp. fresh ginger, grated (or 4 frozen cubes) at least 30 minutes before cooking to get it close to room
temperature.
03. When you’re ready to cook, heat a LARGE cast-iron or
• 1 Tbsp. sriracha
heavy-bottomed skillet over high heat. Spray with a mist of
• 1 tsp. sesame oil cooking oil and let it get nice and hot. Add the snap peas
• Sesame seeds and green onions for garnish to the hot pan. You’ll want to cook them in a single layer,
so do this in two shifts if you don’t have a huge pan. Let
them sit for one minute to get some char before tossing
them around. Sprinkle with a pinch of kosher salt and a
few cracks of pepper. After a minute, stir a couple of times,
cooking for just one more minute—two minutes in total to
keep them nice and crisp. Remove the snap peas from the
pan and set aside.
04. Add the bell peppers to the pan and cook for two
minutes using the same process. Remove from the pan.
05. Spray the pan with a fresh mist of olive oil. Make sure
the pan is nice and hot, and add one layer of the marinated
steak, making sure not to crowd the pan so it can get nice
and caramelized. Sprinkle liberally with kosher salt, and
cook for one minute without flipping. Then, flip the pieces
over or toss around and cook for one more minute. In my
huge cast-iron skillet, I am able to cook all of the meat in
two shifts; in a smaller skillet, it might take a few rounds,
but it’s worth it for nice, crispy, caramelized bits!
06. Remove each batch to make room for the next. When
all of the meat is cooked, add both the veggies and the
meat back into the skillet for serving. Garnish with sesame
seeds and green onions.
07. Serve with rice or cauliflower rice, toss in spaghetti

squash noodles, or over a bed of greens. Drizzle with
additional sriracha if you like things spicy!
45
46 PA N S
FAJITA CHICKEN AND VEGGIES
A P PROX . YIELD S FAJITA CH ICK EN FA J I TA V E G G I E S T O TA L ME A L S E A RC H MF P
760G CHICKEN 7 SERVINGS / 108G EACH 7 SERVINGS / 62G EACH 1 SERVING OF EACH
L I L L I E E AT S A N D
437G VEGGIES 183 CALORIES 28 CALORIES 2 11 CALORIES
T E L L S FA J I TA V E G G I E S
2 . 6 FAT / 0 . 8 C A R B S 0 FAT / 6 C A R B S 2 . 8 FAT / 6 . 6 C A R B S
3 7. 5 P R O T E I N / 0 F I B E R 0.8 PROTEIN / 1.4 FIBER 38.3 PROTEIN / 1.4 FIBER
For the Chicken: 01. Slice the chicken into thin strips against the grain. Cut
• 2.5 lb chicken tenderloins, raw, trimmed to remove any long strips in half. Place in a large Ziploc bag.
tendon (1150 g)
02. Combine all marinade ingredients in a bowl and pour
• 1 Tbsp. olive oil (15 g) over the sliced chicken. Store in the refrigerator for at least
• 2 limes, juiced (60 g) an hour (or overnight). Remove the marinade from the
fridge about 30 minutes before you cook to bring it up to
room temperature.
• 2 tsp. onion powder
• 1.5 tsp. cumin 03. Preheat a large skillet over medium-high heat. Spray
with cooking oil and add the veggies. Sprinkle with kosher
• 1.5 tsp. chili powder
salt and cook, stirring occasionally for about five minutes,
• 1.5 tsp. garlic powder or until tender. Remove from the pan and set aside.
• 1.5 tsp. kosher salt
04. Heat that same pan to medium-high heat again. Spray
For the Veggies: with oil and add about half the chicken (depending on the
• 2 bell peppers, sliced thin (275 g; red, orange, or yellow size of your pan) in a single layer to brown. Don’t crowd
the pan or the chicken will steam instead of brown. Let it
peppers are best.)
sit, unmoved, on the hot surface for two to three minutes
• 1 onion, halved, thinly sliced (290 g) before flipping to the other side and repeating. Cook
• Big pinch of kosher salt about five minutes total. Do not stir or cover. Remove the
chicken from the pan and set aside. Repeat in batches until
it’s all cooked!
05. When it’s done, I like to pile all of the chicken and
veggies back in the same pan for serving. Serve with
(and log your own) tortillas and fajita toppings or atop rice
bowls or salads!
Pro Tip!
Pile chicken and veggies on greens for a fajita salad like the one here. We love
this with fresh mango, avocado, pickled onions and Jalapeño Avocado Dressing
from the “Jars” section.
47
48 PA N S
COCONUT PEANUT CHICKEN STIR FRY
APPROX . YIELD S 2 23 CALORI E S S E RV E S 5 S E A RC H MF P

5 . 4 FAT / 1 3 C A R B S / L I L L I E E AT S A N D T E L L S
26.3 PROTEIN / 2.8 FIBER COCONUT PEANUT
CHICKEN STIR FRY
• 1 lb chicken breasts (raw) cut into thin bite-sized 01. In a bowl, combine the chicken, ginger, turmeric, 1
tsp. brown sugar, salt, and pepper. Heat a large cast-iron
pieces (448 g)
skillet with 1/2 Tbsp. (7 g) sesame oil over very high heat
• 1.5 tsp. dried ginger and add the chicken in a single layer. Let it cook for about
• 1 tsp. turmeric two minutes without stirring or moving; then, flip to get it
nice and browned. If your pan isn’t large enough to hold
• 1 tsp. brown sugar
all of the meat, cook it in two batches to avoid crowding.
• 1/2 tsp. kosher salt Remove the chicken and set aside.
• Pinch of pepper
02. Add the shallots and mushrooms to the hot pan. Cook
• 1/2 Tbsp. sesame oil (or other oil on hand)
for three minutes. Add the broccoli and cook for two more
• 1 shallot, thinly sliced (60 g) minutes.
• 14 oz. broccoli florets, chopped (fresh or frozen)
03. Combine the soy sauce, rice wine vinegar, 2 tsp brown
• 8 oz. mushrooms, sliced
sugar, garlic, and both peanut butters. Pour the sauce over
• 3 Tbsp. low-sodium soy sauce (45 g) your veggies and cook for just another minute. Stir in the
• 1 Tbsp. rice wine vinegar (15 g) coconut milk and add it back into the chicken. Turn off the
heat. Stir in the zest of one lime and a handful of cilantro
• 2 tsp. brown sugar
and serve immediately over steamed rice, cauliflower
• 1 clove garlic, minced (or frozen cube) rice, or even spaghetti squash. Garnish with fresh slices
• 1 Tbsp. powdered peanut butter (12 g)* of jalapeños, green onions, radishes, and some optional
chopped peanuts.
• 1 Tbsp. natural peanut butter
• 2/3 cup lite coconut milk (I prefer Thai Kitchen® at 5
grams of fat per serving)
• Zest of one lime
• Handful of cilantro
• Jalapeños, green onions, and radishes for garnish
If you don’t keep powdered peanut butter on hand, go ahead and skip this ingredient! It
just adds a stronger peanut flavor.
The sauce will make your broccoli lose its vibrant green color. If this bothers you,
blanch your broccoli beforehand and add it to your stir fry at the end.
49
50 PA N S
CHILI-LIME SKILLET SHRIMP
C O O K ED SH RIMP MA N G O S A L S A T O TA L ME A L S E A RC H MF P
A P P ROX . YIELD S
6 SERVINGS / 125G EACH 6 SERVINGS / 94G EACH 1 SERVING OF EACH / 219G L I L L I E E AT S A N D T E L L S
750G SHRIMP
110 CALORIES 4 8 CALORIES 158 CALORIES SKILLET SHRIMP
566G SALSA
1 . 2 FAT / 1 . 5 C A R B S 0 . 6 FAT S / 9 . 4 C A R B S 1 . 7 FAT S / 1 0 . 9 C A R B S & MANGO SALSA
20 PROTEIN / 0 FIBER 0 . 5 P R O T E I N / 2 .1 F I B E R 2 0 . 5 P R O T E I N / 2 .1 F I B E R
For the Shrimp: 01. Thaw and remove the tails of your shrimp. Pat dry and
• 2 lb. shrimp, raw (I use a bag from Costco; it’s ~808 grams place in a bowl or Ziploc bag. Add your dry seasonings,
lime zest and juice, olive oil, and honey. Combine so that it
of shrimp after they are rinsed and tailed)
covers the shrimp.
• 2 tsp. chili powder
• 1 tsp. onion powder 02. Heat a heavy-bottomed skillet over high heat. Spray
with a mist of olive oil. Add your shrimp in a single layer,
• 1 tsp. garlic powder
cooking in shifts if needed. Cook for two minutes, then flip.
• 2 tsp. salt Cook hot for two more minutes. Turn off the pan and add
• 1 tsp. lime zest the garlic and cayenne. Toss the shrimp around in the hot
pan to cook the garlic just a little bit without burning.
• Juice from 1 lime (30 g)
• 7 g olive oil 03. Combine all of the ingredients for the mango salsa and
• 7 g honey serve with shrimp!
• Pinch of cayenne if you like heat
For the Mango Salsa:
• 1 bell pepper, diced (118 g; red, orange, or yellow peppers We love this shrimp tucked into
a corn tortilla with shredded
are best)
Pro Tip!
cabbage, Cotija cheese, and some

• 1 jalapeño, diced (44 g) jalapeño-avocado dressing from
• 1/2 red onion, diced (110 g) the “Jars” section of this book. It’s
also great on top of greens, rice, or
• 1 lime, zested and juiced
cauliflower rice with any and all of
• ¼ tsp. salt your favorite Mexican fixings!
• 1 ¼ cup mango, diced (200 g)
• Handful of cilantro, chopped (10 g)

51
52 PA N S
RATATOUILLE
APPROX . YIELD S 84 CALOR I E S S E RV E S 8 S E A RC H MF P

2.8 PROTEIN / 3.6 FIBER R ATAT O U I L L E
• 1 onion (338g) 01. Heat a heavy-bottom skillet over medium heat. Spray
with a mist of olive oil and add the onions. Cook for one
• 1 eggplant (413 g)
minute. Add the eggplant and cook until soft (about 10
• 5 cloves garlic, minced (or frozen cubes) minutes), stirring occasionally.
• 1 tsp. salt
02. Add the garlic and seasoning and cook for one minute.
• 1 tsp. paprika
Add the wine, and let it sizzle out for a minute or two. Then,
• ½ tsp. oregano add the tomatoes, bell pepper, and zucchini. Cook for a
• 2 pinches red pepper flakes few minutes, until everything starts to soften up. I like my
zucchini and bell peppers to have a little bite, but if you like
• ½ cup red cooking wine or sherry
them softer, cook a little longer.
• 3 tomatoes (388 g)
• 1 bell pepper (140 g; red, orange, or yellow 03. Stir in the tomato paste and cook for one last minute.
Then, add a splash of balsamic vinegar to finish. Top with
peppers are best)
some fresh basil and serve!
• 1 zucchini (270 g)
• Handful of fresh basil, chopped

Pro Tip!
This is obviously meatless and low in protein, but it’s perfect served over
chicken or fish. It’s also delicious piled on a thick piece of crusty bread! If
you’ve got fat to spare, drizzle with some good olive oil. You can even serve it
cold, kind of like a bruschetta! 53
54 PA N S
QUICK CHICKEN & VEGGIE PRIMAVERA

22.4 PROTEIN / 5.7 FIBER QUICK CHICKEN AND
V E G G I E P R I M AV E R A
• 1 zucchini, chopped (200 g) 01. Heat a pan over medium-high heat. Add the zucchini
and onion, sprinkle with a pinch of salt and pepper, and
• ½ large onion, diced (110 g)
cook for two minutes, until fragrant and tender-crisp.
• 1 bunch asparagus, chopped with tough stems
removed (290 g) 02. Add the asparagus, garlic, and tomato paste, and cook
for two more minutes. Stir in the shredded or chopped
chicken breast, sprinkle with another pinch of kosher salt,
• 2 Tbsp. tomato paste and toss around for one more minute to heat through.
• 14 oz. cooked chicken breast, chopped (392 g)
03. Add the crushed tomatoes and cook for two minutes.
• 1 can (28 oz.) crushed tomatoes (784 g)
Stir in the frozen peas and balsamic vinegar. Season
• 1 cup frozen peas (100 g) with additional salt and pepper, if needed. Top with fresh
• 1 Tbsp. balsamic vinegar basil and serve atop pasta, spaghetti squash, or zucchini
noodles. I love a dollop of low-fat cottage cheese or ricotta
• Kosher salt and fresh cracked pepper to taste
on top!
• Pinch of crushed red pepper (optional)
55
S E C T I ON T H R E E
DISHES
Remember when we thought “casserole” meant
canned soup and a heart attack? It doesn’t have
to! Give casseroles a second chance with these
light, but still comforting, tasty, veggie-packed
bakes. I’m not promising you will only dirty one
dish—but you will be able to clean up while your
ONE DISH is in the oven, filling your home with
yummy aromas and the promise of an effortless
dinner time!
56
57
58 DISH ES
CREAMY CAULIFLOWER
S PAG H E T T I S Q UA S H C A S S E R O LE
S E A RC H MF P
APPROX . YIELD S 297 CALORI E S S E RV E S 4 L I L L I E E AT S A N D T E L L S
7 . 4 FAT / 2 5 . 2 C A R B S / CRE AMY CAULIFLOWER
34.2 PROTEIN / 4.6 FIBER S PA G H E T T I S Q U A S H
CASSEROLE
For the Sauce: 01. Heat a large, heavy-bottomed skillet over low heat. Sauté
• 1 tsp. butter the garlic and butter for three to five minutes, until fragrant
and tender but not bitter. Steam the cauliflower according to
• 2 cloves garlic
package directions (or boil in chicken stock), until very tender.
• 6 oz. fresh cauliflower, steamed ’til soft
Add the steamed cauliflower, sautéed garlic butter, broth, and
• 1/4 – 1/2 cup chicken broth (or you can substitute milk) salt and pepper to the jar of a blender. Blend until smooth.
• Pinch of salt and pepper Add a little more broth (or milk) if needed to get it nice and
smooth. This sauce is SO light, so as long as you’re not adding
For the Casserole:
a bunch of extra butter, small variations will make insignificant
• 1/2 medium onion, diced (200 g)
differences in the macros.
• 1 lb. 99/1 extra-lean ground turkey, raw (454 g)
02. Cook the spaghetti squash using your favorite method.
• 1–2 tsp. kosher salt
You can roast it cut-side down, which is my preferred method.
• 1/2 tsp. pepper Or, just poke it a few times and stick the whole thing in the
• 2 tsp. Italian seasoning microwave for five to eight minutes, until tender when you
• 1 tsp. garlic powder squeeze. Listen for squealing so it doesn’t explode! While it’s
cooking, continue with the rest of the steps.
• 1 can (14.5 oz.) diced or stewed tomatoes, drained
• 5 cloves garlic, minced (or frozen cubes) 03. Heat the same heavy-bottomed pan over medium-high
heat. Spray with a mist of olive oil and add the diced onions
• 2–3 cups fresh spinach, roughly chopped (150 g)
and a sprinkle of kosher salt. Let it cook for three to four
• 1/4 cup fresh basil, chopped minutes, until tender. Add the ground turkey and seasonings.
• 1 medium spaghetti squash (600 g of cooked squash) Brown and crumble your meat, and then add more salt to
• 3 oz. shredded mozzarella cheese (84 g) taste if needed. Add the drained tomatoes and garlic. Cook for
another three minutes.
04. Add the chopped spinach and mix it in, letting it cook for
a couple of minutes to wilt. Stir in the cauliflower cream sauce
and the fresh basil. Cook for two more minutes. It looks ugly
This recipe is so light, I figured it now—it’s gonna be okay!
Pro Tip!
could afford a little bit of full-fat,

real-cheese flavor, so I used 05. If you’re using the microwave method, carefully cut the hot
regular, part-skim mozzarella. squash in half lengthwise. Scoop out the seeds and insides
Feel free to substitute with with an ice cream scoop, being careful not to pull out too much
whatever fits your macros. of the good stuff. Using a fork, scrape the squash into strings
to separate it from the skin and add the strings to the ground
turkey mixture. Mix it all together in the pan with tongs. (If
you’re worried your casserole will be too watery, you can sauté
your squash first.)
06. If you’re using an oven-safe pan, smooth the top of the

mixture and top with mozzarella. (Or transfer everything to a
baking dish.) Bake at 350° for 15–20 minutes, until the top is
melty and bubbly. If you want your casserole to brown a bit
like mine, broil it for an additional three to five minutes, but
watch it closely so it doesn’t burn!
59
60 DI SH ES
CRUSTLESS QUICHE

28.6 PROTEIN / 3.5 FIBER CRUSTLESS QUICHE
• 1 heaping cup of onion, diced (135 g, fresh or frozen) 01. Heat a large, cast-iron skillet over medium-high
heat. Spray with a mist of olive oil. Add the onions and
• 1 bag (8 oz.) of sliced mushrooms (230 g)
mushrooms, sprinkle with a pinch of salt, and cook for
• 1 cup 93/7 ground turkey, already cooked and about five minutes, until soft.
seasoned (130 g)
02. Add the already seasoned, cooked ground turkey;
• 1 clove garlic, minced (or frozen cubes)
garlic; and fennel. Cook for another minute, until the garlic
• 1 pinch crushed fennel (this is key to adding the is fragrant but not burned!
sausage flavor!)
03. To the pan, add the kale with two big pinches of coarse
• Two big handfuls of kale, chopped, with thick
salt and a little pepper. Let the kale cook down for a few
stems removed (100 g) minutes. Add in the already cooked spaghetti squash
• 2 pinches salt strands and combine everything well. Stir in the chopped
sun-dried tomatoes.
• 2 cups spaghetti squash, cooked, pulled into
strings (260 g) 04. In a small bowl, whisk together one whole egg, a carton
• 4 Tbsp. sun-dried tomatoes (not packed in oil), of liquid egg whites, the Italian seasoning, and a pinch of
salt and pepper. Pour this mixture over the veggie/turkey
chopped (30 g)
blend and turn off the heat. Lift and separate the veggie/
• 1 whole egg turkey mixture to let the eggs seep throughout. Smooth the
• 1 whole carton egg whites (450 g) top and sprinkle with both cheeses.

05. Bake at 350° for 25 minutes. Then broil for five minutes,
• 1 oz. shredded mozzarella (28 g) until the top is set.
• 1/2 oz. grated parmesan (14 g)
For basic, versatile ground turkey, I used about 750 g of 93/7 ground turkey (one container of
Foster Farms from Costco) with 2 tsp. salt, 1 tsp. garlic powder, and 1/2 tsp. pepper. Cook the
meat in a skillet at medium-high heat, breaking it up as you go, until it is cooked through. Add
more seasoning to taste.
Low-fat mozzarella will save you about 1g fat and 1g protein per serving.
61
62 DI SH ES
STACKED CHICKEN
& C AU LI FLO W E R E N CH I L A DA S
285 CAL O RI E S S E A RC H MF P
APPROX . YIELD S S E RV E S 8
2 8 .1 P R O T E I N / 5 . 2 F I B E R S TA C K E D C H I C K E N &
CAULIFLOWER ENCHIL ADA S
• 2 cups onion, diced (200 g) 01. Heat a heavy-bottomed skillet over medium-high
heat. Spray with a mist of olive oil. Add the onions and
• 2 cups bell pepper, diced (200 g)
bell peppers and cook for about two minutes, until very
• 20 oz. cauliflower rice (570 g, about 5 cups fragrant. Add the riced cauliflower, and sauté for another
fresh or frozen) three to five minutes, until everything is nice and tender.
Add the garlic and sauté for a minute, followed by the
shredded chicken, cream cheese, Greek yogurt, half of
• 4 cups chicken breast, cooked shredded (560 g) the enchilada sauce (saving half to top at the end), chilis,
• 1/2 cup Greek cream cheese, softened (88 g; you may spices, tomatoes, and cilantro. Let the cream cheese melt.
Combine everything well. Turn off the heat.
substitute reduced-fat cream cheese)
• ⅔ cup non-fat plain Greek yogurt (150 g) 02. Preheat the oven to 350°. Spread half of the creamy
• 1 can (10 oz.) green enchilada sauce, divided (283 g) chicken mixture in the bottom of a 9” x 13” baking dish.
Top with four corn tortillas, the remaining creamy chicken
• 1 can (4 oz.) diced green chilis
mixture, and then another layer of four corn tortillas.
• 1 Tbsp. cumin Drizzle with the remaining enchilada sauce, trying not
• 2 tsp. chili powder to leave any dry tortilla bits. Top with 1 cup of shredded
Monterey Jack cheese and bake, uncovered, for 25
• 2 tsp. kosher salt
minutes. Switch to broil for three to five minutes, until the
• 1 can (14.5 oz.) diced tomatoes, drained cheese is golden brown.
• Handful cilantro, chopped (20 g)
03. Top with all of your favorite Mexican toppings (avocado,
• 8 corn tortillas (look for something around 10 grams of
cilantro lime ranch, light sour cream, and pico). I love mine
carbs per tortilla) served with a giant Mexican Caesar salad.
• 1 cup Monterey Jack cheese (112 g; not low-fat)
I use a simple, shredded Instant Pot chicken that is seasoned with salt, pepper, and
garlic. If you are using store-bought rotisserie chicken breast, sauté the chicken with a
little salt and garlic powder to bring it to life before adding the rest of the ingredients.
If you can find the Mission® extra-thin corn tortillas, you can use 10 instead of eight for
the same macros.
63
64 DI SH ES
CREAMY SPINACH
A R T I CH O K E CH I CK E N B A K E
301 CALO RI E S S E A RC H MF P
APPROX . YIELD S S E RV E S 4 L I L L I E E AT S A N D T E L L S
8 . 6 FAT / 2 3 C A R B S /
2 0 7 1 T O TA L G R A M S SERVING: 267 GRAMS CREAMY SPINACH
29.3 PROTEIN / 2.6 FIBER
ARTICHOKE CHICKEN BAKE
• 1 can (14 oz.) artichokes packed in water; drained, lightly 01. Preheat the oven to 350°. In a medium-sized mixing
bowl, combine everything but the bread crumbs. Spread
squeezed, and chopped (180 g of actual artichokes)
the mixture in a small, 8” casserole dish and sprinkle with
• 2–3 cups spinach, chopped (140 g, fresh or frozen) bread crumbs. Bake for 25–30 minutes, or until the bread
• 2 cloves garlic, minced (or frozen cubes) crumbs are golden brown. Broil for a few minutes if you still
need more color.
• ½ cup lite sour cream (120 g)
• ¼ cup parmesan cheese (28 g) 02. This dish is great atop rice, pasta, or cauliflower rice—
• 2 oz. Greek cream cheese (or reduced-fat cream cheese or add it to the side of a big green salad!
for a few more macros)
• 2 cups chicken breast (287 g; cooked, chopped, or
shredded)
• ½ tsp. salt
• 2 Tbsp. sun-dried tomatoes (not packed in oil), chopped
(14 g, optional)
• 1 can (14.5 oz.) can diced tomatoes, drained
• 1 slice of bread, pulsed into large crumbs (28 g)

Pro Tip!
28 grams of bread contributes 15 grams of carbs to the entire recipe

(about 2.5 grams of carbs per serving). You may omit.
65
66 DI SH ES
HAM AND VEGGIE FRITTATA
1 15 CALO RI E S S E A RC H MF P
15.9 PROTEIN / 0.8 FIBER H A M A N D V E G G I E F R I T TATA
• 1/2 medium onion, diced (112 g) 01. Heat an oven-safe skillet over medium heat. Spray
with a mist of cooking oil. Add the onion and cook for two
• 1 bell pepper, diced (150 g; red, orange, or
minutes. Add the bell pepper, ham, arugula, and green
yellow peppers are best) chilis, and cook for one more minute. Turn off the pan.
• 3 oz. lean deli ham, chopped (85 g)
02. Blend the egg whites, egg, cottage cheese, garlic,
• 2 cups arugula, roughly chopped (65 g)
and spices (all remaining ingredients besides the cheese).
• 1 can (4 oz.) diced green chilis Pour directly over the veggie and ham mixture in the hot
• 1 lb. egg whites (454 g) pan, making sure everything is distributed well. Top with
cheese and bake at 350° for 10–15 minutes, until set. Broil
• 1 whole egg
for an additional three to five minutes, if you want more
• 1/2 cup cottage cheese (119 g) color on top. Serve with optional avocado, salsa, and sour
• 1 clove garlic, minced (or frozen cubes) cream or over a bed of greens or tucked into a wrap.
• 1/2 tsp. cumin
• 1/4 tsp. Mexican oregano
• 1/4 tsp. onion powder
• 1 oz. lite Mexican cheese blend (28 g)

Pro Tip!
If you don’t have an oven-safe skillet, transfer the mixture to a baking dish
and bake until set. Just be prepared for it to take significantly longer to
cook—about 30–50 minutes or until set.
67
68 DI SH ES
CREAMY SALSA VERDE
B A K E D CH I CK E N
35.9 PROTEIN / 1.3 FIBER CREAMY SALSA VERDE
BAKED CHICKEN
• 1/2 cup Greek cream cheese, softened (88 g) 01. Combine the softened Greek cream cheese, salsa,
green chilis, spices, tomatoes, corn, and chicken
• 1/4 cup salsa verde (60 g)
tenderloins in the bottom of a 9” x 13” pan. Spread out
• 1 can (4 oz.) diced green chilis evenly, top with shredded cheese, and bake at 350° for 45
• 2 tsp. cumin minutes. Broil for the last five minutes if you want the top
more brown and bubbly.
• 1 tsp. garlic
• 1/2 tsp. chili powder 02. Serve over rice, cauliflower rice, spaghetti squash,
• 1.5 tsp. salt or a pile of tortilla chips! It would also be good thrown in
a tortilla. Add a simple side salad with the lightened-up
• 1 can (14.5 oz.) diced tomatoes, drained
cilantro lime ranch and you're set.
• 1 ⅓ cup corn (180 g, fresh or frozen)
• 1.5–2 lb. chicken tenderloins, raw (860 g)
• 1/2 oz. shredded Mexican cheese (14 g)
Other optional extras:
• Avocado
• Additional corn
• Pico
• Red or pickled onion
• Shredded lettuce
• Fresh cilantro
I prepare this bake with raw chicken. It might be a little soupy at first, but it will set up as it
sits. It’s worth it to me for the ease, and we find that it’s even better the next day! But, if you’d
Pro Tip!
prefer to use pre-cooked chicken, just assemble it all and bake for 15–20 minutes, or until hot
and melty. The macros will vary a little bit, of course. If you’re using GRILLED chicken breast,
where so much of the moisture has been cooked out, use ~700 grams of chicken if you’d
like to keep the macros close. Instant Pot chicken retains a lot of the moisture and will more
closely resemble raw chicken, so I would still use the full 860 grams of chicken. Use your best
judgement or accept a little room for error!
69
70 DI SH ES
BUFFALO CHICKEN
S PAG H E T T I S Q UA S H C A S S E R O LE
31 PROTEIN / 2.9 FIBER B U F FA L O C H I C K E N
S PA G H E T T I S Q U A S H
CASSEROLE
• 1 cup carrots, chopped (132 g) 01. Heat a large, heavy-bottomed pan over medium-high
heat. Spray with a mist of olive oil. Add the carrots to the
• 1 cup celery, chopped (125 g)
pan and cook for five minutes, until slightly tender. Add the
• 1 cup onion, diced (115 g) celery, onions, bell pepper, salt, pepper, and celery salt.
• 1 cup bell pepper, diced (130 g; red, orange, or yellow Cook for five more minutes, until the veggies are fragrant
and soft.
peppers are best)
• 1 tsp. salt 02. Add the chicken and garlic and sauté for another two
minutes. Then, mix in the milk, Greek yogurt, buffalo sauce,
• ¼ tsp. pepper
and cream cheese.
• ½ tsp. celery salt
03. When the cream cheese is melted, add the strands
• 4 cups chicken breast, cooked, chopped (540 g) of spaghetti squash, mixing well. If your pan is oven-safe,
• 3 cloves garlic, minced (or frozen cubes) smooth the top and sprinkle with the ¼ cup of reduced-fat
blue cheese (or any cheese of your choice). Bake at 350°
• ¼ cup fat-free milk (almond or cashew would work great,
for 20 minutes (if you’re in a hurry, just broil for five)! And
too) remember, if your skillet is not oven-safe, you will need to
• ¼ cup non-fat Greek yogurt transfer the mixture to a baking dish (and top with cheese!)
before baking.
• ½ cup Frank’s RedHot® Buffalo Wings Sauce
• 5 oz. Greek cream cheese (reduced-fat cream cheese will
also work for a small increase in macros) Notes:
• 1 large spaghetti squash, cooked pulled into strands For this recipe, I simply poke my spaghetti squash
several times with a knife, and microwave the whole
(970 g)
thing at full power for five minutes. Rotate and assess.
• ¼ cup reduced-fat blue cheese (28 g) Then, microwave for another three minutes, if needed.
You want the skin to give when you squeeze it. If
you hear a lot of sizzling, check on it! You don’t want
your squash to explode. Use an oven mitt to hold the
squash while you cut it in half lengthwise. Carefully
scoop out the seedy center with an ice-cream scoop.
With a fork, shred the squash into strands so they’re
ready to use. Feel free to use your favorite cooking
method.
If you don’t like blue cheese, a sharp white cheddar

would be delicious! This little bit of cheese adds 5
grams of fat, 1 gram of carbohydrates, and 6 grams of
protein to the entire casserole—a tiny addition to each
serving. Feel free to skip or replace with something
comparable.
Add (and log) avocado, green onion, or a drizzle of

additional ranch or hot sauce!
71
72 DISH ES
WHITE BUTTERNUT LASAGNA
APPROX . YIELD S 281 CALORI E S S E RV E S 6
8 . 2 FAT / 2 0 . 6 C A R B S / S E A RC H MF P
30.5 PROTEIN / 4.3 FIBER L I L L I E E AT S A N D T E L L S
WHITE BUT TERNUT L ASAGNA
For the Cauliflower Sauce: 01. Steam the cauliflower according to package directions, until
• 1 bag (1 lb.) frozen cauliflower florets, steamed until very very tender.
soft (450 g) 02. In a large, heavy-bottomed skillet (big enough to cook

• 4 cloves garlic, minced (or frozen cubes) your ground turkey in later) over low heat, gently sauté the
four cubes of garlic with ½ Tbsp. of butter for a few minutes,
• ½ Tbsp. butter
until the garlic is soft and fragrant but not brown. You don’t
• ¾ cup chicken stock (180 g)
want it to be bitter! Add in the chicken stock, milk, salt,
• ¼ cup fat-free milk (60 g) pepper, nutmeg and red pepper flakes and whisk together for
• ½ tsp. salt less than a minute to warm. Turn off the heat and transfer the
warm mixture to the jar of a blender, along with the steamed
• Pinch of pepper
cauliflower. Blend until very smooth and creamy. Set aside.
• ¼ tsp. Nutmeg
03. Combine the ingredients for the “cheese mixture” (low-fat
cottage cheese, egg, parmesan, salt) in a bowl and set aside.
For the Cheese Mixture:
04. Peel the butternut squash with a vegetable peeler or just
• 12 oz. low-fat cottage cheese (340 g)
a knife. (I prefer to cut off the ends so I can stand it up. Then
• 1 egg simply carve off the outside with a good knife.) Cut into large,
• 1 oz. good quality parmesan (28 g) thin pieces (Don’t stress—they don’t have to be paper thin!),
• Pinch of salt discarding the seedy center. You’ll have some smaller pieces,
which is just fine. Place all slices in a glass dish, cover with
For the Lasagna:
plastic wrap and microwave for four minutes, until tender.
• 1 whole butternut squash, peeled and cut into thin strips
Remove the plastic wrap so it doesn’t continue to cook. Set
for your “lasagna noodles” (535 g) aside.
• ½ onion, diced (107 g)

05. Over high heat with just a mist of olive oil spray (or a dash
• 1 lb. 99/1 extra-lean ground turkey, raw (437 g) of chicken broth), sauté the onions in the same pan that you
• 1.5 tsp. kosher salt used for the garlic for about three minutes, until fragrant and
tender. Add the ground turkey and spices, breaking up your
• ½ tsp. each dried: oregano, thyme, basil (or sub 1.5 tsp
meat as it browns until cooked through. Add the kale and cook
Italian seasonings)
for just another minute. Turn off the heat.
• ½ tsp. fennel seeds (optional—add more if you love it!)
06. Spread about ¼–⅓ cup of the cauliflower sauce in the
• 2 cups kale, chopped (145 g, fresh or frozen; spinach
bottom of a 9” x 13” baking dish. Add a layer of butternut
works too!) “noodles,” followed by a layer of the cottage cheese mixture,
• 3 oz. shredded mozzarella (84 g, not low-fat) spreading it as well as you can. Top with a layer of the meat
mixture.
Fennel has that distinct black-licorice 07. Repeat this pattern (sauce, “noodles,” cheese mixture,
flavor, but I love how it makes your ground turkey) until your ingredients are all used up. Try to end
meat taste like sausage! with a layer of noodles and one last layer of cauliflower sauce
over the top. Sprinkle with 3 oz. of mozzarella, and cover
This would also be amazing with with foil. Bake at 400° for 30 minutes. Then uncover and broil
gruyère or fontina. for about five more minutes, until golden brown and bubbly!
Garnish with fresh basil.
73
74 DI SH ES
CHEESY BROCCOLI CHICKEN
A N D ' R I CE ' C A S S E R O LE
8 . 5 FAT / 1 6 . 5 C A R B S /
1 8 2 0 T O TA L G R A M S SERVING: 303 GRAMS CHEESY BROCCOLI CHICKEN
3 7. 6 P R O T E I N / 4 . 4 F I B E R
RICE CASSEROLE
• 1 cup onion, diced (100 g) 01. Preheat the oven to 350°.
• 7 cups riced cauliflower (680 g, fresh or frozen)

02. Heat a large, heavy-bottomed skillet over high heat.
• 2 tsp. kosher salt Add the onions and cook for two to three minutes, until
• ¼ tsp. pepper translucent and fragrant. Add the cauliflower rice, salt,
and pepper, and sauté for about 10 minutes, until the
cauliflower is tender and most of the water has cooked out.
• 1 Tbsp. flour This isn’t one of those times you want to keep your veggies
• 1 cup non-fat milk (may also substitute with nut milk) nice and firm. Let the cauliflower get pretty soft. Add the
garlic and cook for another two minutes.
• 1 tsp. dried parsley 03. Stir 1 Tbsp. of flour into the cauliflower and mix well.
• ½ tsp. curry powder Turn down to medium heat and add the milk, mixing well.
Add the garlic powder, parsley, curry powder, lemon juice,
• Juice of half a lemon
cream cheese, and Greek yogurt, combining well. Turn
• 5 Tbsp. whipped Greek cream cheese (66 g; substitute the heat down to low and add the steamed broccoli and
reduced-fat cream cheese for a tiny bit of extra fat) chopped, grilled chicken. Combine well and spread into a
9” x 13” baking dish. (Or, if your pan is oven-safe, smooth
• 3/4 cup non-fat Greek yogurt (170 g)
the top and continue.) Top with cheese and cover with foil.
• 4 cups steamed broccoli (360 g) Bake at 350° for 20 minutes covered, then uncover and
• 4 cups chicken, grilled, chopped (512 g) bake for an additional five to 10 minutes, until melty.
• ¾ cup or 3 oz. sharp cheddar cheese, grated (84 g)

Pro Tip!
This is an easy one to make ahead, cover with foil, and bake whenever you’re
ready! You can even freeze. Just let it thaw, then bake as directed.
75
76 DI SH ES
CHICKEN PARM ONE-PAN
PA STA B A K E
6 FAT / 4 6 . 8 C A R B S /
1 4 4 9 T O TA L G R A M S SERVING: 362 GRAMS C H I C K E N PA R M O N E
3 3 .1 P R O T E I N / 4 . 5 F I B E R
PA N PA S TA B A K E
• 6 oz. uncooked rigatoni pasta (170 g) 01. Preheat the oven to 375°. In a 9” x 13” pan, combine
the first 12 ingredients (the raw pasta through the
• 1.5 cups canned tomato sauce or marinara (340 g)
spinach). Add half of the mozzarella cheese (28 g) and
• 1 cup chicken broth (240 g) combine well, trying to dunk the pasta so it won’t dry
• 2 cups chicken, already cooked/grilled, chopped (250 g) out. Cover with foil and bake for 60 minutes, stirring the
mixture once half-way through. Remove from the oven
• 8 oz. mushrooms, sliced (227 g)
and uncover.
• 1 yellow squash or zucchini, chopped (190 g) 02. Top with an additional ¼ cup mozzarella, parmesan,
and bread crumbs. Spray the top with a mist of olive oil
and bake for an additional 10 minutes, or until the bake
• A few sprigs of fresh thyme, thick stems remove is bubbly and the bread crumbs are golden brown. Broil
(or ¼ tsp. dried) for another couple of minutes, if needed.
• A pinch of red pepper flakes (if you like heat)

03. Serve aside a big green salad or some steamed
• ¼ cup fresh basil, chopped (9 g) broccoli.
• 1 cup spinach, chopped (75 g)
• ½ cup or 2 oz. shredded mozzarella cheese, divided (56 g)
• 1 Tbsp. grated parmesan cheese (7 g)
• 1 slice of bread, pulsed or chopped into crumbs (28 g)

Pro Tip!
My very favorite pasta for this dish is rigatoni. 60 minutes is perfect for rigatoni, which is
a tube slightly larger than penne. If your pasta is smaller or thinner, check for doneness
starting around 40 minutes. You want it a little al dente so you can return to the oven to
brown the crumbs without it getting mushy.
77
78 DI SH ES
ZUCCHINI LASAGNA

26.3 PROTEIN / 4.3 FIBER ZUCCHINI L ASAGNA
• 4 medium zucchini, sliced in thin rounds (949 g) For the zucchini: Heat a large, heavy-bottomed skillet
over medium-high heat. Sauté the zucchini for five to 10
• 1 onion, diced (200 g, fresh or frozen)
minutes, until tender. Remove from the pan.
• 1 lb. 99/1 extra-lean ground turkey, raw
• 1 Tbsp. Italian seasoning For the meat sauce: Get the pan nice and hot again.
Spray with a mist of olive oil. Add the onions and cook
• ¾ tsp. salt
for two to three minutes, until tender. Add the ground
• ¼ tsp. crushed red pepper flakes turkey, Italian seasoning, salt, and crushed red pepper
• 4 cloves garlic, minced (or frozen cubes) flakes. Cook through, breaking up the meat as you
go. Add three garlic cubes (or minced cloves) and the
tomato paste to the meat. Cook for another minute or
• 1 can (28 oz.) tomato sauce or marinara (794 g) two. Pour in the marinara and combine well. Reduce
• 12 oz. low-fat cottage cheese (340 g) heat to low and let simmer for five minutes. Turn off the
heat.
• 1 egg
• 1 oz. good parmesan (28 g) For the cheese mixture: In a medium-sized bowl,
• 2 cup packed spinach, squeezed and chopped combine the cottage cheese, egg, parmesan, spinach,
and one garlic cube.
(160 g, fresh or frozen)
• 1 cup shredded part-skim mozzarella (112 g, not low-fat) To build the lasagna: In a 9” x 13” pan, lay down one
layer of cooked zucchini. Cover with a heaping cup of
meat sauce, spreading it out evenly. Top with about a
If you choose to use 93/7 ground half cup of the cheese mixture and spread it around.
turkey at 8 fat/serving, one serving of Repeat this pattern until the lasagna is built or your
lasagna will have approximately 3.5 ingredients are gone! If you have extra meat sauce or
Pro Tip!
more grams of fat and 3 fewer grams cheese mixture, just add it to your existing layers. You
of protein. want to get it all in the pan!
I use Trader Giotto’s Rustico Top the finished lasagna with shredded mozzarella.
Pomodoro® from Trader Joe’s with 6C/ Bake at 375° for 25–30 minutes. Finish by broiling for
1.5F per 4-oz. serving You can also use three to five more minutes if you like your cheese a little
crushed tomatoes.) browned.
79
S E C T I ON F O U R
SHEETS
This section of the book almost killed me! But
not because these recipes are difficult to make—
sheet-pan meals are so easy! The recipes and
nutrition would have looked much more simple
if I had told you to eat a quarter of the pan. BUT,
I want these recipes to be easy to manipulate
and track, giving you the option of adding
more protein and less carbohydrates or more
carbohydrates and less protein! Don’t be scared
by the details in these recipes, because there
really is something amazing about throwing fresh
ingredients on a sheet pan, tossing it in the oven,
and pulling dinner out for the whole family.
I highly suggest purchasing a large (21” x 15”)

sheet pan for these recipes! You can find one
on Amazon®, and it will allow you to serve your
whole family from one pan! So worth it.
80
81
82 SH EETS
CILANTRO-LIME STEAK
A N D VE G G I E TAC O S
1 3 FAT / 1 2 . 7 C A R B S /
1 4 1 1 T O TA L G R A M S SERVING: 235 GRAMS CIL ANTRO LIME STEAK
TA C O S H E E T PA N
I N GR E DI E N T S D I R E C T I O N S
For the Steak: Pickled onions and radishes: If you don’t have them on hand, start by getting some
• 1.5–2 lb. flank steak, raw (1.7 lb. or 784 g) onions and radishes pickling! Even a little bit of time will work some magic on them.
• 3 Tbsp. apple cider vinegar (45 g)
Prep the steak: Preheat broiler and place the rack in the top third of the oven.
• ¾ cup cilantro, half a bunch (30 g)
• 5 cloves of garlic, minced (or frozen cubes) Using a large, very sharp knife, thinly slice the flank steak against the grain. You
• 4 Tbsp. fresh lime juice (about 2 small limes or 60 g) can cut the whole steak in half lengthwise first, so each strip is not so long. Make
• 2 Tbsp. fresh orange juice (30 g) your marinade by blending together all of the ingredients from the apple cider
• 1 jalapeño, seeded (35 g) vinegar to the chili powder. Add the steak and marinade to a large Ziploc bag, and
• ½ Tbsp. olive oil (7 g) marinate for about 30 minutes. ( You can go longer, but with so little oil and lots of
• 1 tsp. kosher salt acid, you don’t want to leave this one on too long as it'll break down the meat.)
• 2 tsp. cumin
Cook the peppers and onions: On a LARGE, 21” x 15” sheet pan, spread the thinly
• ½ tsp. pepper
sliced bell peppers and onions. Spray with 7 g olive oil spray or drizzle with ½ Tbsp.
• ¾ tsp. chili powder
olive oil. Sprinkle with 1.5 tsp. salt and a few cracks of pepper. Broil for 10 minutes.
For the Veggies: Finish: When the veggies come out, scoot them to one side of the pan and spread
• ½ large white onion, sliced thin (220 g) the steak on the other. Some of the steak might cover the veggies—that’s ok!
• 2 bell peppers, sliced thin (320 g) Sprinkle with a couple of good pinches of kosher salt (about 1.5 tsp.) and a few
• ½ Tbsp. olive oil or oil spray (7 g) cracks of pepper. Broil at the highest position possible in your oven for three to five
• 1.5 tsp. salt minutes. Remove and drain some liquid off of the pan carefully. You can even use
• Pinch of pepper a paper towel to soak up the last of it. Your meat should be done, but if you’d like
• 1 heaping cup of cooked corn or one cob (172 g of loose a little bit more color, return the pan to the oven and broil for two more minutes.
corn, fresh or frozen) Remove from the oven and transfer to a large serving dish if you like things pretty!
• 1.5 cups of cherry tomatoes, halved (160 g)
Top your steak and veggies with a heaping cup of corn and halved cherry tomatoes.
Garnish with OPTIONAL cilantro, pickled onions, pickled radishes, and Cotija
cheese! (Feta is a good sub if you can’t find Cotija.) OR, just add and log these
• Cotija cheese
toppings to your own tacos.
• Avocado-cilantro cream (in the “Jars” section of this book)
• Pickled onions (in the “Jars” section of this book) Serve in corn tortillas (not included in macros) with shredded lettuce or cabbage.
• Pickled radishes ( just toss sliced radishes in the same (I like to pour some pickling liquid over my cabbage right before dinner.) I highly
liquid as the onions) suggest drizzling with avocado-cilantro cream from the “Jars” section of this book!
Notes: You can use frozen or roasted corn. I like to microwave a cob in the husk for four minutes, and then cut off the end and shuck it under cold
water to handle the heat. Slice the corn off the cob, cutting it in half first to make it easier. It should yield a little over one cup.
Tracking pickled veggies: I’ve found that the weight of the veggies don’t change after pickling, so even though there is sugar in the liquid, not
enough is absorbed to worry about. I recommend tracking your red onion or radishes as you use these, so they are not included in the macro
count above.
The macros listed above are for the combined dish of steak, veggies, corn, and tomatoes. There is a separate logging for the avocado-cilantro
cream. I recommend stuffing your portion of the steak sheet pan into a few corn tortillas with a couple of tablespoons of avocado-cilantro cream,
a sprinkle of Cotija cheese, and some pickled veggies and cabbage. You will log your own tortillas, Cotija (or cheese of choice), red onions,
radishes, and cabbage (of course the pickled veggies and cabbage won’t add much).
I will confess, I think the most delicious way to cook strips of flank steak is directly on a very hot surface, like a cast-iron skillet, to get a good
caramelization. This will not produce that same exterior, but sometimes I just want the ease of placing a pan in the oven and walking away! You
won’t see any crispy bits, but it’s still so good.
83
84 SH EETS
MEDITERRANEAN ROASTED SHRIMP
A N D VE G G I E S
SH RIMP V E G G I E S & F E TA T O TA L ME A L S E A RC H MF P
A P P ROX . YIELD S 6 SERVINGS / 92G EACH 6 SERVINGS / 150G EACH 1 SERVING OF EACH L I L L I E E AT S A N D T E L L S
556G SHRIMP 14 4 CALORIES 87 CALORIES 232 CALORIES MEDITERRANEAN SHEET
898G VEGGIES
3 FAT / 0 C A R B S 2 . 5 FAT S / 1 3 C A R B S 5 . 4 FAT S / 1 3 C A R B S PA N ( S H R I M P O N LY ) O R
25.4 PROTEIN / 3.3 FIBER 4.4 PROTEIN / 3.3 FIBER 29.8 PROTEIN / 3.3 FIBER S H E E T PA N ( V E G G I E S &
F E TA )
Shrimp: 01. Preheat the oven to 400°.

• 2 lb. bag of shrimp, raw and shelled (once thawed and
02. Thaw 2 lbs. shrimp in cold water. When thawed,
tailed, this weighed 788 g)
carefully pinch and pull the tails off and transfer your
• 1 lemon, squeezed (2 Tbsp.) shrimp to a large bowl lined with paper towels to help drain
• 1 tsp. olive oil (5 g) the water (or pat dry). In a small bowl, mix together the
lemon, 5 g olive oil, dried spices, and garlic. Set aside—
• 1 tsp. dried oregano
we’re not ready to marinate the shrimp quite yet since the
• 1 tsp. dried parsley lemon juice will start to cook it!
03. Chop the bell pepper, onion, broccoli, cherry tomatoes,
and artichoke hearts. Add the chopped veggies, salt,
Sheet Pan: pepper, garlic, and olive oil to a large 21” x 15” sheet pan
• 1 bell pepper, chopped (130 g; red, orange, or yellow and toss to combine. Bake at 400° for 10 minutes.
peppers are best)

04. While the veggies cook, remove the paper towels from
• ½ red onion, sliced thin (130 g) under the shrimp and add your marinade. Combine to coat.
• 1.5 cups broccoli florets, chopped into bite-sized pieces After the 10-minute cook time, remove the veggies from
the oven and add the shrimp, spreading out evenly. Bake
(225 g)
for an additional 10 minutes, until the shrimp is pink and
• 2 cups cherry tomatoes, halved (300 g) opaque. Immediately top with feta and a handful of fresh,
• 1 can (14 oz.) artichoke hearts, gently squeezed dry and chopped herbs.
roughly chopped (175–200 g after drained)

05. Enjoy over angel hair pasta, rice, or lower-carb options
• 1 tsp. salt like zucchini noodles or spaghetti squash. We also love
• ½ tsp. pepper ours tucked into low-carb pitas with hummus, mixed
greens, and lots of freshly squeezed lemon!
• ½ tbs olive oil (7 g)
• 1 oz. (28 g) reduced-fat feta cheese

Pro Tip!
I toss my shrimp and veggies together. However, I calculated the shrimp separate from the
rest of the pan so you can have more control when you log. This will be especially helpful if
you need to get in extra protein (or if your kids eat just the shrimp, like mine do, messing up
the distribution of it all)!
85
86 SH EETS
MOJO CHICKEN AND VEGGIE BOWLS
A P P ROX. Y I ELD S MO JO CH ICK EN MO J O V E G G I E S MO J O ROA ST E D C O RN T O TA L ME A L S E A RC H M F P
672G CHICKEN 6 SERVINGS / 112G EACH 6 SERVINGS / 98G EACH 6 SERVINGS / 65G EACH 1 SERVING OF EACH L I L L I E E AT S A N D T E L L S
589G VEGGIES 183 CALORIES 7 2 CALORIES 58 CALORIES 312 CALORIES M OJ O C H I C K E N A N D V E G G I E
265G CORN
2 . 7 FAT / 3 . 2 C A R B S 1 . 7 FAT S / 1 3 . 9 C A R B S 0 . 7 FAT S / 1 3 . 7 C A R B S 5 . 1 FAT S / 3 0 . 8 C A R B S BOWL OR SEARCH EACH
32.2 PROTEIN / 0 FIBER 1 . 6 P R O T E I N / 3 .1 F I B E R 2.2 PROTEIN / 0.7 FIBER 36 PROTEIN / 3.8 FIBER COMPONENT AS LISTED
• 2 large ears of corn, cut in half to make 4 small (530 g, 01. Wrap the husked corn in paper towels and microwave
for four minutes. Or, leave in the husk and skip the paper
including the cob)
towel. Set aside.
• 1/2 of a shallot, sliced (25 g)
• 1 Tbsp. orange zest 02. Blend all ingredients from the shallot through the cumin
to make the marinade. Add the marinade to the chicken
• 1 orange, juiced (45 g)
chunks in a large Ziploc bag. Marinate for 30 minutes or up
• 1 lime, juiced to a few hours. Pull it out of the fridge at least 30 minutes
• 1/2 bunch or 1 cup cilantro (20 g) before cooking to bring to room temperature.
• 1/4 cup mint, chopped (7 g)

03. Preheat the oven to 450°. Spread the chopped
• 2 cloves of garlic, minced (or frozen cubes) butternut squash, peppers, and onions on a large, 21” x 15”
• 1 tsp. kosher salt baking sheet. Spray with olive oil spray and sprinkle with
salt, pepper, and garlic. Roast for 15 minutes.
• 1 tsp. cumin
• 3 large chicken breasts, raw and chopped into 1” cubes 04. Remove the sheet pan from the oven and scoot the
(840 g) veggies over to make room for the chicken. Add the
chicken chunks to the pan and turn the oven to “broil.”
• 1 lb. butternut squash, chopped into 1/2” cubes (455 g)
Broil for 10 minutes (or until the chicken is done), making
• 1 large red bell pepper, chopped (259 g) sure not to crowd the pan.
• 1/2 large red onion, chopped (218 g)
05. Add the corn to the pan and broil for another optional
• 2 tsp. olive oil (or 10 g olive oil spray)
five minutes to char the corn and add a little extra color
• 1 tsp. kosher salt and a few grinds of cracked pepper to the chicken and veggies. Serve in bowls with rice and
• Sprinkle of garlic black beans with a squeeze of lime for a Cuban flare. Or,
throw it all on salad greens or cauliflower rice for lower-
Other optional extras (in the "Jars" section of this book):
carb options! If you like things saucy, we love it drizzled
• Avocado-cilantro cream with creamy chimichurri or jalapeño herb sauce, both found
• Creamy chimichurri in the “Jars” section of this book.
• Jalapeño herb sauce

Pro Tip!
If you don’t have a 21” x 15” sheet pan, just use two standard-size baking sheets, rotating
halfway through cooking. Add a few minutes if needed.
87
88 SH EETS
MEATBALL, PEPPER, & ONION SUB
A P P ROX . YIELDS ME ATBALL SUB T U RK E Y ME AT BA L L S ROA ST E D V E G G I E S S E A RC H MF P
6 6 0 G M E AT B A L L S 1 SERVING 6 SERVINGS / 110G EACH 6 SERVINGS / 40G EACH L E & T M E AT B A L L P E P P E R &
237G ROASTED VEGGIES 341 CALORIES 159 CALORIES 23 CALORIES ONIONS SUB / LE&T SIMPLE
9 FAT / 3 2 . 6 C A R B S 0 . 6 FAT / 3 . 9 C A R B S
5 . 3 FAT / 3 . 1 C A R B S TURK E Y CAULIFLOWER
32.8 PROTEIN / 3.2 FIBER 1 . 2 P R O T E I N / 1 .1 F I B E R
2 5 .1 P R O T E I N / 1 .1 F I B E R M E AT B A L L S / L E & T
ROASTED VEGGIES
For the Meatballs: 01. Blend or smash your steamed cauliflower and combine
• 1.5 lb. ground turkey, raw (667 g; I use the Organic Fulton with the ground turkey, garlic, spices, and egg. Scoop with
a 1-Tbsp. cookie scoop, lining them up on a parchment-
Valley Farms from Costco which is 4.5 fat/serving)
lined baking sheet.
• 10 oz. cauliflower, steamed according to package
directions (283 g) 02. Add the veggies to the same pan, spray with a mist of
olive oil spray, and sprinkle with 1/2 tsp. kosher salt. Bake
at 400° for 18 minutes. Toss the veggies around and then
• 1.5 tsp. kosher salt BROIL for another three to five minutes. Add additional
• 1 tsp. onion powder minutes if you want more color on your meatballs or
veggies.
• 1/2 tsp. pepper 03. Serve on toasted rolls ( just spray and broil the brioche
• Pinch of red pepper flakes hot dog buns for a few minutes) or in pitas (warm in a
pan with a little olive oil spray and salt) with your favorite
• 1 egg, lightly beaten
jarred marinara, arugula, and a little melted mozzarella.
On the Pan: These subs are also great with hummus and feta for a
mediterranean spin.
• 1 bell pepper, sliced thin (178 g)
• 1/2 onion (128 g) 04. If you love lots of veggies, cook a whole second sheet
• 2 cups sliced mushrooms (146 g) pan! Doubling the recipe won’t change the macros at
all—you can simply log as many grams as you take of the
• 1/2 tsp. kosher salt
cooked product.
• ½ tbs olive oil (7 g)
• 1 oz. (28 g) reduced-fat feta cheese
• Fresh parsley, dill, or basil to finish

Pro Tip!
The macros for the sub include one serving of meatballs and veggies, one
brioche hot dog bun, and two Tbsp. marinara sauce.
89
90 SH EETS
GREEK CHICKEN SOUVLAKI
A N D R OA ST E D R E D P E P P E R S
CH ICK EN BE L L PE PPE R S E A RC H MF P
A PPROX . YIELDS 4 SERVINGS / 107G EACH 4 SERVINGS / 52G EACH L I L L I E E AT S A N D T E L L S
430G CHICKEN 187 CALORIES 35 CALORIES GREEK CHICKEN SOUVLAKI /
209G BELL PEPPER 2 . 1 FAT S / 2 . 2 C A R B S 1 FAT S / 4 . 9 C A R B S LE&T ROASTED RED PEPPERS
34 PROTEIN / 0 FIBER 0.8 PROTEIN / 1.6 FIBER
• 2 large chicken breasts, raw, chopped into 1” chunks (570 g) 01. In a blender, combine ½ a large shallot, garlic, lemon
zest and juice, spices, fresh parsley, and Greek yogurt and
• 1/2 large shallot
blend until smooth. Add the mixture to a large Ziploc bag
• 2 cloves of garlic, minced (or frozen cubes) with the raw chicken chunks and marinate for at least 30
• Zest and juice from 1 lemon minutes (overnight works too!).

02. Preheat the oven to 425°.
• 1 tsp. paprika 03. Add the sliced bell peppers to one side of the sheet
pan and the marinated chicken chunks to the other. Spray
• 1 tsp. cumin
the veggies and chicken with 15 g of oil spray or drizzle
• 1 handful of fresh parsley, chopped (15 g) with 1 Tbsp. olive oil. Season the veggies AND chicken with
• 3 Tbsp. non-fat Greek yogurt (45 g) a pinch of kosher salt, fresh cracked pepper, and a sprinkle
of dried oregano. Bake for 15 minutes, drain any excess
• 2 large red bell peppers, sliced thin (332 g)
water, and then broil for an additional five minutes.
• 1 Tbsp. (15 g) olive oil or spray
• Dried oregano

Pro Tip!
We love this meal served in pitas or over rice or greens—add fresh tomatoes,
thinly sliced cucumbers, pickled onions, tzatziki, hummus, fresh lemon, or
additional herbs for an explosion of flavor. This would also be delicious with
the cucumber dill sauce found in the “Jars” section of this book.
91
92 SH EETS
BLACKENED SALMON AND VEGGIES
A P P ROX. Y I ELDS B L ACK ENED SALMON ZUC C H I N I & T O MAT O E S ROA ST E D BRO C C O L I T O TA L ME A L S E A RC H M F P
450G SALMON 4 SERVINGS / 112G EACH 4 SERVINGS / 112G EACH 4 SERVINGS / 82G EACH 1 SERVING OF EACH LE&T EASY BL ACKENED
450G ZUCCHINI 160 CALORIES 40 CALORIES 65 CALORIES 265 CALORIES SALMON / LE&T ROASTED
/ T O M AT O M I X 5 . 2 FAT / 0 . 7 C A R B S 1 . 4 FAT S / 4 . 4 C A R B S 2 . 7 FAT S / 5 . 7 C A R B S 9 . 6 FAT S / 1 0 . 5 C A R B S Z U C C H I N I & T O M AT O E S /
320G BROCCOLI 26.2 PROTEIN / 0 FIBER 1.4 PROTEIN / 1.4 FIBER 5.6 PROTEIN / 4.3 FIBER 32.8 PROTEIN / 4.9 FIBER LE&T ROASTED BROCCOLI
For the Salmon: 01. Preheat the oven to 425°.
• 1 lb. wild-caught sockeye salmon, skin removed (468 g;

02. Line a large sheet pan with parchment paper. If your
find one labeled at around 4.5 fat per 4 oz.)
pan is not large enough, use two pans to avoid crowding.
• 1/2 Tbsp. chili powder
• 1 tsp. paprika 03. Spread broccoli on one half of the pan and zucchini on
the other. Drizzle all veggies with 1 Tbsp. olive oil (or spray
• 1 tsp. onion powder
with 15 grams of oil spray) and sprinkle with salt, pepper,
• 1 tsp. garlic powder and garlic powder. Zest a large lemon over all of the
• 1 tsp. brown sugar veggies and toss to coat. Bake for 15 minutes.
• 1/2 tsp. cumin

04. While the veggies cook, make your salmon rub by
• 1/2 tsp. kosher salt combining all of the spices (chili powder through pepper)
• 1/8 tsp. pepper in a small bowl. Rinse the salmon filets and pat dry.
For the Veggies:

05. When the 15 minutes has passed for the veggies,
• 2 medium zucchini, chopped into ½” cubes (475 g) remove the pan from the oven and preheat your broiler.
• 1 lb. broccoli florets

06. Scoot the broccoli and zucchini to their respective
• 1 Tbsp. olive oil
sides. Add halved cherry tomatoes to the zucchini side,
• 1 tsp. kosher Salt and top zucchini and tomatoes with 1–2 tsp. of the salmon
• 1/8 tsp. black pepper rub. Top the broccoli with parmesan. Place the salmon
down the middle of the pan (skin side down if yours has
• Light sprinkle of garlic powder
skin) and cover the tops of the salmon liberally with the
• 1 lemon, zested remainder of the rub. Use it all up!
• 1/2 oz. high-quality parmesan, shaved (14 g)

07. Place the entire pan under the broiler for three to five
• 1/2 cup cherry tomatoes, halved (80 g)
minutes (or until the salmon is done). This lower-fat salmon
cooks fast, so don’t over do it or it will dry out!
08. Serve with rice or pasta, over greens, or all alone! The
salmon is also delicious in tacos or sandwiches.
93
94 SH EETS
BRUSCHETTA-TOPPED TILAPIA
W I T H R OA ST E D C AU LI FLO W E R
A P P ROX. Y I ELDS BAK ED TIL APIA B RUS C H E T TA ROA ST E D C AU L I F L OWE R T O TA L ME A L S E A RC H M F P

415G TIL APIA 4 SERVINGS / 104G EACH 4 SERVINGS / 123G EACH 4 SERVINGS / 90G EACH 1 SERVING OF EACH LE&T BAKED TILAPIA /
4 9 5 G BRUSCHETTA 138 CALORIES 30 CALORIES 76 CALORIES 24 8 CALORIES L E & T B R U S C H E T TA / L E & T
3 6 0 G CAULIFLOWER 5 FAT / 2 . 8 C A R B S 0 . 2 FAT S / 6 . 4 C A R B S 3 . 4 FAT S / 7 . 6 C A R B S 8 . 6 FAT S / 1 6 . 8 C A R B S ROA STED CAULIFLOWER
22 PROTEIN / 0 FIBER 1 PROTEIN / 1 FIBER 3 .1 P R O T E I N / 3 .1 F I B E R 26 PROTEIN / 4 FIBER
For the Cauliflower: Roast the Cauliflower:
• 1 head of cauliflower, chopped (690 g) Preheat the oven to 425°. Line a large, rimmed baking
sheet with parchment paper and spread the cauliflower
• 1 Tbsp. olive oil (or 15 g of olive oil spray)
florets on top. Toss in 1 Tbsp. olive oil (or spray with 15
• Salt, pepper, garlic powder g olive oil spray), and sprinkle liberally with kosher salt
For the Fish: (about ¾ tsp.), pepper, and garlic powder to taste. Roast
for 20 minutes, tossing once halfway through.
• 1 lb. tilapia filets
• ½ cup bread crumbs (20 g of any bread you have, pulsed Prepare the Fish:
into crumbs) Pat your fish filets dry and set aside. In a small bowl,
combine the bread crumbs, parmesan, salt, pepper, and
• 1 oz. parmesan (28 g)
garlic.
• ½ tsp. kosher salt and pepper to taste
• ½ tsp. garlic powder Make the Bruschetta:

Toss together all of the bruschetta ingredients.
For the Bruschetta:
• 3 cups cherry tomatoes, halved (450 g) When the cauliflower has roasted for 20 minutes, remove
the pan from the oven and turn on your broiler. Split the
• 2 cloves of garlic, minced
cauliflower in half and push to both sides of the pan. Place
• 2 Tbsp. red onion, minced (20 g)
tilapia filets in the middle of the pan, top evenly with the
• ½ cup loosely packed basil leaves, chopped (15 g) breadcrumb mixture, and spray with a light mist of olive
oil spray—just to help it brown. Season with a little more
kosher salt and pepper for good measure! Broil for 10
• Pinch of kosher salt
minutes or until the tops are golden brown and the fish is
done.
Remove from the oven and top fish with bruschetta and
a drizzle of balsamic glaze. Serve over pasta or a bed of
greens with a side of crusty or grilled bread.
95
96 SH EETS
HONEY-CILANTRO FAJITA SALMON
SALMO N FA J I TA V E G G I E S S E A RC H MF P
APPROX . YIELD S 6 SERVINGS / 133G EACH 6 SERVINGS / 80G EACH L I L L I E E AT S A N D T E L L S
800G SALMON 2 2 1 CALORIES 50 CALORIES S H E E T PA N H O N E Y C I L A N T R O
4 8 5 G FA J I TA V E G G I E S 1 . 4 FAT / 9 C A R B S
6 FAT / 3 . 3 C A R B S S A L M O N / L E & T S H E E T PA N
34.7 PROTEIN / 1.3 FIBER FA J I TA V E G G I E S
• 1 onion, sliced thin (280 g) 01. Spread the peppers and onions on a large parchment-
lined sheet pan. Spray with 7 g oil spray or toss in ½ Tbsp.
• 2 bell pepper, sliced thin (454 g; red, orange, or yellow
olive oil and sprinkle with salt and pepper. Bake at 400° for
peppers are best)
10–15 minutes (depending on the thickness of your salmon,
• ½ Tbsp. olive oil (7 g) since the veggies will cook a little longer with the salmon).
Remove the pan from the oven and push the veggies to the
• 1 tsp. salt
left and right sides of the pan, leaving room for the salmon
• Pinch of pepper
down the middle.
• 2 lb. wild-caught coho salmon (any variety will work, but
02. Place the salmon filets in the middle of the pan and
this is much lower in fat at 4.5 fat/4 oz.)
pat dry. Mix together the dry spices (cumin through black
• 1 tsp. cumin
pepper) and sprinkle over the tops. Combine the lime juice
• 1 tsp. chili powder and honey and brush over the tops of the filets. Sprinkle
with cilantro. Broil on the top rack of your broiler for five
• ½ tsp. smoked paprika
minutes, or until desired doneness.
• ½ tsp. onion powder
• ¼ tsp. black pepper
• 2 limes, juiced (45 g)
• 2 tsp. honey (14 g)

Pro Tip!
We love served in warm tortillas

• Handful of cilantro (14 g) piled high with our favorite fixings!
Other optional extras (recommended for delicious It's also great served over rice or
your favorite low-carb substitute.
salmon fajitas or tacos!):
• Tortillas
• Avocado-cilantro cream or jalapeño-avocado dressing
(both in the “Jars” section of this book)
• Skinny chipotle cream (in the original Lillie Eats and Tells
Cookbook and at lillieeatsandtells.com)
• Cabbage or shredded lettuce
• Cotija Cheese
• Fresh mango
97
98 SH EETS
GARLIC-DIJON PORK TENDERLOIN
W / SM A S H E D P OTATO E S & JA L A P E N O H E R B S AU CE
PORK TEN D E RL O I N S MA S H E D PO TAT O E S S E A RC H MF P

APPROX . YIELDS 6 SERVINGS / 106G EACH 6 SERVINGS / 113G EACH L I L L I E E AT S A N D T E L L S
639 GRAMS PORK 202 CALORIES 130 CALORIES GARLIC DIJON PORK
6 7 8 G R A M S P O TAT O E S 1 . 6 FAT / 2 7 . 3 C A R B S
6 FAT / 5 C A R B S T E N D E R L O I N / L I L L I E E AT S &
31.2 PROTEIN / 0 FIBER T E L L S S M A S H E D P O TAT O E S
• 2 Tbsp. apple cider vinegar (30 g) 01. Whisk together the first 10 ingredients for the marinade
(apple cider vinegar through paprika). Trim any fat or silver
• 2 Tbsp. grainy Dijon mustard (30 g)
skin off the tenderloins and place in a large Ziploc bag.
• 1 Tbsp. honey (15 g)
Pour the marinade over the pork and keep in the fridge for
• 2 Tbsp. low-sodium soy sauce (30 g) at least 30 minutes (or as long as overnight).
• 1 Tbsp. olive oil (15 g)

02. Preheat the oven to 425°.
• 1 Tbsp. lime juice (15 g)
• ⅓ cup parsley, finely chopped (10 g) 03. In a large pot, boil the baby potatoes for about 25–30
minutes until fork tender. ( You can always do this first step
• ¼ cup cilantro, finely chopped (8 g)
ahead of time and smash later.) Strain, pat dry, and spread
on a large, 21” x 15” parchment-lined sheet pan. Using the
• 2 tsp. paprika bottom of a cup or ramekin (sprayed with cooking spray
to help with sticking), smash the potatoes and spread
• 2 pork tenderloins (890 g)
out on the pan. Spray with 15 grams of olive oil spray (or
• 2 lb. baby potatoes (900 g)
drizzle with a Tbsp. of olive oil) and sprinkle liberally with
• 1 (additional) Tbsp. olive oil (15 g) salt. Season with a little pepper and garlic and roast for 10
minutes. Push the potatoes to the sides of the pan to make
• Jalapeño herb sauce (in the “Jars” section of this book)
room for the pork.
04. Heat a cast-iron or other heavy-bottomed skillet over

high heat, spray with a light mist of olive oil and sear
tenderloins for about two minutes per side to get some
nice color. Season each side with a pinch of kosher salt as
you go. Transfer the tenderloins to the center of the sheet
pan and roast—with the potatoes—for an additional 20–25
minutes or until pork reaches an internal temperature of
145°. Remove and let rest for 10 minutes before slicing
against the grain.
05. Serve the pork and potatoes with jalapeño herb sauce.
Pair with a nice green salad!
99
10 0 SH EETS
GREEK TOSTADAS
W I T H C U C U M B E R D I LL S AU CE
8 T O P P E D T O S TA D A S S E R V I N G : 2 T O S TA D A S
24 . 8 P R O T E I N / 5 .1 F I B E R G R E E K C H I C K E N T O S TA D A S
• 8 corn tortillas (try to find some around 10 carbs per 01. First, pickle your onions if you haven’t already! You’ll
find them in the “Jars” section of this book. It’s hardly
tortilla to match macros)
more work than slicing your onion, and you won’t regret
• 2 tsp. olive oil (or 10 g olive oil spray) it! Pour a little of your pickling liquid from the red
• 7 mini bell peppers (100 g) onions onto a bowl of shredded purple cabbage and let
it sit while you prepare the tostadas.
• ½ cup hummus
• 1 ¾ cup cooked chicken, chopped or shredded (240 g) 02. Preheat the oven to 400°. Lay eight tortillas on a
• ¼ cup plus 2 Tbsp. reduced-fat feta cheese (40 g) large baking sheet. Spray with a mist of olive oil spray
on each side (10 grams in total), and sprinkle with salt.
• ⅓ cup pickled onion (80 g; in the “Jars” section of this
Scatter mini bell peppers on the pan wherever you can
book) fit them. Bake for 20 minutes, flipping the tortillas and
• ½ cup cabbage, soaked in some of the pickling juice from peppers halfway through. Remove the pan from the oven
and turn it to “broil.” If your tortillas are not fully crisp,
the onions (80 g)
put them back in the oven for one or two minutes. You
• ½ cup cucumber, thinly sliced (60 g) can also do this in advance and store the crispy tortillas
• Fresh mint, chopped in an airtight container for several days.
• ½ cup cucumber dill sauce (in the “Jars” section of this

03. Remove the mini bell peppers from the pan and slice,
book; this ingredient is optional but highly recommended!) discarding the stem and seeds. If you track your macros,
place the sheet pan on your scale and zero it out. Top
each crispy tortilla with 1 Tbsp. hummus (15 g), a small
handful of chicken (30 g), a pinch of cooked peppers (10
g), and a tsp. of feta (5 g). Zero out your scale between
each addition. Broil the tostadas for one to two minutes,
Pro Tip!
I love Athenos® original or roasted until warm. The reduced-fat feta won’t really get melty.
red pepper hummus at just 3 fat per That’s ok!
serving. Hope® brand has some with
lower fat as well. 04. Top each tostada with a pinch of pickled onion
(5 g), a pinch of pickled cabbage (10 g), a few thinly
sliced cucumbers, and a drizzle of cucumber dill sauce
(optional but highly recommended!). Finish with some
fresh mint! I could eat these every day.
10 1
10 2 SH EETS
BBQ CHICKEN STUFFED
SW E E T P OTATO E S
A P P ROX. Y I ELDS BAK ED SWEET POTATO B B Q BAK ED C H I C K E N PE PPE RS & O N I O N S C O RN O F F C O B T O TA L ME A L S E A RC H M F P

9 9 0 G SWEET POTATO 6 SERVINGS / 165G EACH 6 SERVINGS / 105G EACH 6 SERVINGS / 58G EACH 6 SERVINGS / 65G EACH 1 SERVING OF EACH L I L L I E E AT S & T E L L S B B Q
635G CHICKEN 151 CALORIES 129 CALORIES 43 CALORIES 58 CALORIES 381 CALORIES CHICKEN STUFFED SWEE T
3 5 1 G PEPPERS/ONIONS 0 FAT / 3 6 . 9 C A R B S 1 . 3 FAT S / 0 . 7 C A R B S 1 . 5 FAT S / 6 . 1 C A R B S 0 . 7 FAT S / 1 3 . 7 C A R B S 3 . 5 FAT S / 5 7 . 5 C A R B S P O TAT O O R O R S E A R C H E A C H
390G CORN 3.4 PROTEIN / 5 FIBER 28.4 PROTEIN / 0 FIBER 0.9 PROTEIN / 1.8 FIBER 2.2 PROTEIN / 0.7 FIBER 3 4 . 8 P R O T E I N / 7. 5 F I B E R COMPONENT AS LISTED
• 4 medium sweet potatoes, raw (1108 g) 01. Preheat the oven to 450°. Wash and pat dry your sweet
potatoes. Poke all over. Spray with olive oil spray and rub
• 6 small ears of corn (795 g) it evenly over the surface of the potatoes with your hands.
• 2 bell peppers, chopped (358 g) Sprinkle liberally with kosher salt and a little cracked
pepper. Place on a foil-lined baking sheet and bake for 15
• 1/2 red onion, chopped (194 g) minutes.
• 1.5–2 lb. chicken tenderloins, raw (I use 750 grams—
02. Remove the pan from the oven and add the corn to the
1 pouch of Costco organic) sweet potatoes. Spray the corn with olive oil spray and
season with salt and pepper. Return to the oven for 20
• 1 tsp. salt
minutes.
03. Fold the foil in a way so that you form little ledges to
• 1 tsp. cumin
protect your potatoes from any liquid from the chicken
• 1 tsp. brown sugar that’s coming (so they don’t get soggy). You can also use
two pans, but I love using one BIG sheet pan.
• 1 tsp. smoked paprika
• 1/2 tsp. onion powder 04. Trim any weird stuff off of your chicken tenderloins
and pat dry. Mix together the dry seasonings and sprinkle
• 1/2 tsp. chili powder
over the surface of the tenderloins. Be sure to use all of
• 1/4 tsp. pepper the seasoning. Add the seasoned chicken, chopped bell
peppers, and onions to the pan with the sweet potatoes
Other optional extras: and corn. Spray with a light mist of oil and sprinkle with
salt and pepper. If your pan isn’t big enough, you can also
• Avocado
take the potatoes off and cook them right on the oven
• Cherry tomatoes rack—just put them above your pan in case they drip.
• Stubbs® or other low-sugar bbq sauce mixed with Greek

05. Return the pan to the oven for 15 minutes to get the
yogurt or sour cream chicken and veggies cooked. After the 15 minutes, remove
the potatoes if they are fork tender, and soak up any
• Cilantro
excess liquid from the chicken and veggies by simply
blotting your pan with some paper towels. Broil the chicken
and veggies for another five to 10 minutes for a little extra
color.
Pro Tip!
06. Cut open your sweet potatoes. Squeeze, holding (with a

For a lower-carb option, use all
paper towel to avoid burnt fingers) from the top and bottom
of the fixings for a bbq chicken
to open it up and fluff the insides a bit. Chop the chicken
salad. Chop about 1/4 of the
tenderloins and slice the corn off the cob. Stuff the sweet
sweet potato into your salad!
potato with chicken, roasted onions, peppers, and corn.
Add (and log) any other fixings you want! We love to add
chopped avocado and cherry tomatoes with an easy drizzle
of bbq sauce mixed with Greek yogurt.
10 3
S E C T I ON FI VE
BOWLS
I came into this book planning only to include
large, family-style meals—you know, meals where
you can serve a portion for yourself and still
track macros if you like. However, after lots of
polling, when it comes to salads, so many people
voted to have the recipe and macros written for
one since you can always double or triple for a
group if you’d like. So in this collection, you’ll find
some salads that yield several servings (like the
chicken and tuna) but a few bowls written for
one. You’ll still find the macros listed by grams,
so you can easily log the whole bowl—or if you
decide to multiply the recipe for a group, you can
simply weigh and log your own portion by gram.
10 4
10 5
10 6 B OWL S
A LM O ST CL A S S I C
COTTAGE CHEESE CHICKEN SALAD
APPROX . YIELDS S E RV E S 4
L I L L I E E AT S A N D T E L L S
2 . 4 FAT / 1 2 . 1 C A R B S /
8 0 0 T O TA L G R A M S SERVING: 200 GRAMS C L A S S I C C O T TA G E
1 7. 9 P R O T E I N / 1 . 2 F I B E R
CHEESE CHICKEN SALAD
• 7 oz. cooked and shredded or rotisserie chicken breast 01. Combine everything well in a bowl. Serve on toasted
bread or wrapped in a pita. For a lower-carb option, wrap
(200 g)
your chicken salad in lettuce or serve over a bed of greens.
• 1 cup celery, chopped small (112 g)
• 2/3 cup red onion, diced (75 g)
• 1 cup grapes, quartered (147 g, may sub apples)
• 3 mini sweet bell peppers, chopped (35 g; red,
orange, or yellow peppers are best)
• 2 green onions, chopped (15 g)

We love this meal served in pitas or over
• 1/2 cup low-fat cottage cheese (119 g) rice or greens—add fresh tomatoes, thinly
• 1/4 cup non-fat Greek yogurt (60 g) sliced cucumbers, pickled onions, tzatziki,
hummus, fresh lemon, or additional herbs for an
• 2 tsp. grainy Dijon mustard
explosion of flavor. This would also be delicious
• 1/4 cup fresh parsley, chopped with the cucumber dill sauce found in the “Jars”
• 1/2 tsp. kosher salt section of this book.
• 1/8 tsp. black pepper

This has been a fan-favorite! A great one to make
• 1/2 lemon squeezed (1 Tbsp. or 15 g juice) in bulk for easy lunches on the go. We also love
this with our favorite chips or
crackers.
Not into sweet and savory? Swap the grapes or

apples for dill pickles and you’ll reduce the carbs
in one serving to 6.2. 107
10 8 B OWL S
CHOPPED SALAD FOR ONE
CH E E S E C A K E FAC TO R Y ® C O P YC AT
37 7 CALO RI E S S E A RC H MF P
1 3 . 9 FAT / 2 3 C A R B S /
3 9 3 T O TA L G R A M S SERVING: 393 GRAMS C O P Y C AT FA C T O R Y
CHOPPED SALAD
• 2 cups romaine, chopped small (116 g) Toss it all together and enjoy!
• 1 slice pre-cooked bacon, crumbled (8 g cooked)
• ½ oz. reduced-fat blue cheese (14 g; I buy the Treasure
Cave® brand)
I love peach-, lemon-, or pineapple-
• ¼ avocado, diced (28 g) infused vinegar. You can find them
• ½ cup cherry tomatoes, halved (70 g)

Pro Tip! online or at specialty olive oil shops.
If you don’t have fruit-infused
• ¼ cup apples, diced (30 g)
vinegar, you can whisk a little honey
• ¼ cup of corn (30 g) into a champagne or white balsamic
• ¾ cup grilled chicken, chopped (100 g) vinegar. And, of course, if you’re

happy to add some fats, drizzle in
• Pinch of fresh basil, chopped (5 g)
some olive oil! But we like it without.
• Pinch of fresh parsley, chopped (5 g)
• 1 Tbsp. of your favorite sweet vinegar* (15 g)
1 09
1 10 B OWL S
FAMILY-SIZED MEXICAN CAESAR
APPROX . YIELDS S E RV E S 3 L I L L I E E AT S A N D T E L L S
8 . 4 FAT / 9 . 7 C A R B S /
7 9 3 T O TA L G R A M S SERVING: 270 GRAMS ME XICAN CAESAR SALAD
• 1 head of romaine lettuce, chopped (585 g) 01. Toss the romaine lettuce in a big bowl with 150 grams
of dressing, pepitas, and extra Cotija cheese (in addition to
• ½ cup + 2 Tbsp. jalapeño-avocado dressing (150 g; in the
what’s already in the dressing). Squeeze some fresh lime
“Jars” section of this book*)
on top and garnish with extra cilantro.
• 2 Tbsp. toasted pepitas (30 g)
• ¼ cup Cotija cheese (28 g)
• Squeeze of lime
• Avocado
• Cherry tomatoes
• Pico
• Roasted Corn
• Mango
This dressing is one of our family’s favorites—it is so good on any salad, bowl, or taco! The
avocado and Cotija are KEY, and the avocado does NOT make it go brown quickly. I’ve used mine
out of my fridge for three to five days.
Cotija is a delicious, sharp, crumbly cheese that makes Mexican food taste authentic. If you can’t
find Cotija, feta, or even parmesan, are great substitutions.
The nutrition above is for the designated portion of dressed “Lillie Eats and Tells Mexican Caesar
Salad” (you can find that in MFP), because I love to be able to toss one big salad for the family
and log a portion from it. But, you can find the dressing in My Fitness Pal alone as well, so you
can log as much as you like on all of your meals forever and ever thereafter. Just search “Lillie
Eats and Tells Jalapeño Avocado Dressing.”
This recipe makes three, 270 gram-sized salads, but if I’m eating it as my meal, I prefer to eat
about 300–350 grams topped with protein! You can easily double the recipe, but I didn’t want to
write it as a huge recipe, since this is not a meal that can be stored and saved.
111
1 12 B OWL S
COBB SALAD FOR ONE
27 7 CAL O RI E S S E A RC H MF P
1 5 . 2 FAT / 1 6 . 9 C A R B S /
4 7 3 T O TA L G R A M S SERVING: 473 GRAMS COBB SALAD & CREAMY
LEMON BASIL DRESSING
• 1.5–2 cups of lettuce, chopped (166 g; I use half mixed 01. Pile greens in a bowl or platter and top with each of the
ingredients. Toss and enjoy with your protein of choice (so
greens and half romaine)
you can control the amount)! Just log that protein on your
• ½ cups cherry tomatoes, halved (40 g) own.
• 1/2 small avocado, chopped (28 g)
• ¼ cup bell peppers, diced (25 g; red, orange, or yellow
peppers are best)
• 1 slice of pre-cooked bacon (I microwave the pre-cooked
bacon from Costco for ease) Pro Tip! Of course this is great with
grilled chicken, but we especially
• 1 hard boiled egg, chopped love this cobb salad with any
leftovers from the blackened
• 1.5 Tbsp. reduced-fat blue cheese (10 g, I find the Treasure
salmon sheet pan.
Cave® brand at Stater Bros. Markets®)
• 2 Tbsp. red onion, diced (15 g)
• 2.5 Tbsp. Creamy lemon-basil dressing (37 g; in the “Jars”
section of this book)
• Fresh basil, chopped
• Plenty of coarse salt and fresh cracked pepper
1 13
1 14 B OWL S
MEDITERRANEAN TUNA SALAD
1 1 1 CALO RI E S S E A RC H MF P
3 FAT / 6 . 2 C A R B S /
4 5 2 T O TA L G R A M S SERVING: 151 GRAMS MEDITERRANEAN TUNA
1 6 .1 P R O T E I N / 1 . 9 F I B E R
SALAD
• 1 can tuna, drained (142 g) 01. Combine everything well! Serve on crackers or rice
cakes or wrapped up in butter lettuce!
• 3 Tbsp. non-fat Greek yogurt (45 g)
• 1 Tbsp. honey mustard (15 g)
• 2 Tbsp. fresh lemon juice (30 g)
Pro Tip!
• 1 tsp. grainy Dijon mustard (5 g)
If you hate tuna, go ahead
• 3 Tbsp. pepperoncinis, chopped (30 g)
and use canned chicken! The
• 3 small sweet bell peppers, diced (30 g; red, orange, or macros are the same.
yellow peppers are best)
• ¼ cup cucumber, chopped (35 g)
• 3 green onions, chopped (10 g)
• Handful of fresh cilantro (5 g)
• 1/4 cup tomatoes, diced (50 g)
• ½ an avocado, chopped (45 g)
1 15
1 16 B OWL S
COWBOY CAVIAR SALAD
APPROX . YIELDS 139 CAL O RI E S S E RV E S 6 S E A RC H MF P

5 PROTEIN / 5.8 FIBER C O W B O Y C AV I A R S A L A D
• 1 bell pepper, diced (146 g; red, orange, or yellow peppers 01. An alligator chopper is a lifesaver for this recipe, but
however you get there, make sure that your veggies
are best)
are chopped and added to a large bowl. Whisk together
• 1 red onion, diced ( 247 g) everything from the lime to the salt and combine with the
• 1 jalapeño, diced (55 g) veggies. Serve as a dip with chips or rice cakes or enjoy
over a bed of greens with some added protein.
• 1 cup corn (132 g, fresh or frozen)
• 1 cup black beans (138 grams; about half the drained can)
• 1 cup chopped cilantro (60 g)
• 1 small avocado (100 g)
• 1 lime (3 Tbsp. or 45 g)
• ½ tsp. chipotle chili powder
• 1-2 tsp. cumin
• 1 Tbsp. red wine vinegar (15 g)
• 2 tsp. salt
1 17
1 18 B OWL S
SWEET POTATO & FARRO SALAD
F O R O N E
7 . 6 FAT / 5 4 . 4 C A R B S /
3 7 3 T O TA L G R A M S SERVING: 373 GRAMS S W E E T P O TAT O A N D
FA R R O S A L A D
• 1 handful Arugula (60 g) 01. Pile the arugula in a large bowl. Top with the chopped,
baked sweet potato; farro; tomatoes; avocado; corn; basil;
• ¼ medium sweet potato, baked or microwaved,
optional protein (blackened salmon is my FAVORITE); and,
chopped (75 g cooked weight) finally, the dressing.
• ½ cup farro, cooked according to package
02. Toss and enjoy!
instructions (75 g)
• ¼ cup cherry tomatoes, halved (40 g)
• ¼ avocado, diced (28 g)
• ¼ cup corn off the cob (30 g)
• 2 Tbsp. fresh basil, chopped
• 4 Tbsp. jalapeño-avocado dressing (60 g; in the
“Jars” section of this book)
The weight of the sweet potato accounts for a baked or microwaved sweet potato. Roasted,
chopped sweet potato typically weighs less (it loses more water while cooking). This will result in
slightly higher macros for the same 75 grams—just FYI!
I highly recommend blackened salmon for this salad and have the perfect recipe in the “Sheets”
section of this book. I’ve left it out here in order to make it easier for you to log your protein and
quantity of choice. 119
12 0 B OWL S
RAINBOW VEGGIE, PEACH, & BASIL
CH O P P E D S A L A D
70 CALORI E S S E A RC H MF P
APPROX . YIELDS S E RV E S 4 L I L L I E E AT S A N D T E L L S
0 . 7 FAT / 1 5 . 1 C A R B S /
8 0 0 T O TA L G R A M S SERVING: 200 GRAMS RAINBOW VEGGIE , PEACH,
& BASIL CHOPPED SALAD
• Mixed greens, chopped small (200 g) 01. Grab a handful of greens and wad together—then chop
on a large cutting board. Transfer to a large salad bowl.
• 1 handful of cucumber, diced (100 g)
Add the rest of the veggies, fruits, and herbs—and don’t
• 1 handful of corn, raw or cooked according to preference, underestimate the importance of everything being chopped
sliced off the cob (100 g) small! It’s the key to NOT needing a rich salad dressing over
all of these veggies. Top with a good pinch of kosher salt,
• 1 handful of cherry tomatoes, halved (100 g)
fresh cracked pepper, and quality balsamic vinegar. Toss!
• 1 small bell pepper, diced (100 g; red, orange, or yellow
peppers are best)

Notes:
• 1 peach, diced (100 g; sub with any fruit you love that’s in
season ) I usually microwave my corn in the husk (or wrapped
• 1/4 of a medium red onion, diced (60 g) in paper towels) for about four minutes and then
shuck it under cold water to cool it quickly.
• A handful of fresh basil leaves, chopped
• A small handful of fresh mint leaves, chopped I don’t use a vinaigrette or any oil, but just my favorite
• 2 Tbsp. of your favorite balsamic vinegar (30 g) balsamic vinegar! I do have a couple of specialty
white balsamic vinegars that I love from a local shop.
• Big pinch of kosher salt and several grinds of fresh
My favorites are peach, lemon, and pineapple. SO
cracked pepper GOOD. There are some great options on Amazon®.
Other optional extras (not included in the macros): I just toss the whole salad in a couple of Tbsp. of
vinegar, which is about 6–8 carbs, and offer other
• Grilled chicken
bottled dressings if anyone wants to add additional
• Avocado dressing to their own bowl. I prefer to save my fats
• Shaved parmesan, chopped mozzarella, or blue cheese for the avocado, some parmesan…or dessert later!
When everything is chopped small—with all of
• Bacon
those veggies, fresh herbs, and plenty of salt (which
• Favorite toasted nuts releases the juices in the veggies) and pepper—it’s
• Balsamic glaze drizzle (Magic!) already amazing! If you want to impress guests or
aren’t concerned with additional fat, finish with a
drizzle of high-quality extra virgin olive oil.
This makes four, small side-salad portions. I could

probably eat 3/4 of the whole salad with chicken for
my dinner!
If you don’t track macros and/or use a food scale, just

do a big handful of each 100-gram item and a smaller
handful of the others. You can’t really go wrong—I’m
just being precise for the sake of those who track.
12 1
12 2 B OWL S
SWEET SUMMER CORN
A N D C U C U M B E R S A L A D
4 . 3 FAT / 1 6 . 1 C A R B S /
9 0 0 T O TA L G R A M S SERVING: 150 GRAMS SWEET CORN &
CUCUMBER SALAD
• 1 cup cherry tomato, halved (150 g) Toss all ingredients together and serve alongside
everything and ANY THING from your grill!
• 2.5 cups mini cucumber, sliced very thin (300 g)
• 2 cups cooked corn, sliced off the cob (300 g)
• 1 medium avocado, chopped (115 g)
• ½ cup diced red onion (50 g)
• 2–4 Tbsp. fresh chopped basil (LOVE this addition, but
cilantro would also be good)
• 3 Tbsp. lime juice (45 g)
• A sprinkle of garlic salt
• A sprinkle of cumin
• Plenty of kosher salt and fresh cracked pepper to taste
Almost any corn option works here—grilled, boiled, microwaved, raw, or thawed from frozen! I
generally microwave mine in the husk for about four minutes.
I love to have a big bowl of simple arugula or mixed greens tossed in lemon juice that you can
serve alongside or underneath this salad if you want greens (or just to really stretch it out!). But
it’s especially yummy all by itself.
If you’re not watching your fats, a good drizzle of olive oil would be amazing!
1 23
1 24 B OWL S
ARUGULA AND QUINOA
WA LD O R F S A L A D F O R O N E
1 5 FAT / 4 0 C A R B S /
4 9 5 T O TA L G R A M S SERVING: 495 GRAMS ARUGULA QUINOA
3 8 P R O T E I N / 7. 7 F I B E R
WA L D O R F S A L A D
• 2–3 cups arugula or mixed greens (115 g) Toss all salad ingredients with 40 g of dressing. If you
need more dressing but don’t want to spend the macros,
• Handful of celery, chopped (30 g)
add more fresh orange or lemon juice. Finish with a
• Handful of cherry tomatoes, halved (80 g) sprinkle of kosher salt and fresh ground pepper.
• Handful of apple, chopped (30 g)
• Large pinch of red onion, sliced thin or chopped (20 g)
• 2 tsp. reduced-fat blue cheese (10 g)
• ⅓ cup quinoa, cooked (60 g)
• 3.5 oz. chicken, grilled (100 g)
• Pinch of Marcona almonds (10 g; Trader Joe’s rosemary
and thyme almonds are amazing, but any favorite
nut will do)
• 2–3 Tbsp. Creamy Apple Cider Vinaigrette (40 g; in the
“Jars” section of this book)
I love this dressing but feel like it needs a disclaimer. Dressing always tastes better with MORE
Pro Tip!
OLIVE OIL! But I’ve learned that it’s not worth it to me to spend that much fat in my dressings, so
I’ve developed a love for more acidic dressings. If this isn’t your flavor profile, feel free to use your
favorite bottled dressing! One that pairs well is Trader Joe’s Champagne Pear Vinaigrette. I will
often use 1 Tbsp. of this dressing and stretch it with some fresh-squeezed lemon.
12 5
1 26 B OWL S
SHRIMP CEVICHE SALAD
APPROX . YIELDS 178 CALORI E S S E RV E S 6 S E A RC H MF P

4 FAT / 2 0 . 3 C A R B S / L I L L I E E AT S A N D T E L L S
1 7. 8 P R O T E I N / 4 . 2 F I B E R SHRIMP CEVICHE SALAD
• 1 lb. cooked shrimp, chopped (16 oz. or 448 g) Combine everything in a large bowl. Chop the ingredients
larger to eat as a salad or on top of a bed of greens. Dice
• 1 red onion, diced (260 g)
very small, ideally using an alligator chopper, to use as a
• 2–3 small Roma tomatoes, chopped (279 g) salsa and serve with chips or tostadas. We love to make
• 1/2 large Persian cucumber, diced (260 g) homemade chips from our favorite wraps!
• 1/2 large mango, chopped (150 g)
• 1 medium avocado, chopped (100 g)
• 1 cup cilantro, chopped (40 g)
• 3 limes, juiced
• 1/2 tsp. kosher salt

Pro Tip!
I am not a gadget lover, but I love my little alligator chopper for any salsa,
including this salad! It makes the perfect, uniform, tiny chop a breeze.
1 27
S E C T I ON SI X
JARS
Never underestimate the importance of a good
sauce or condiment! A drizzle of something
delicious, even when it’s kept light, can MAKE
the meal. Most of these toppings are very simple
to throw together. You won’t regret it! These
dressings and drizzles are spread throughout the
book, recommended or included in certain meals,
but don’t be afraid to use them on your favorite
salads, bowls, tacos, or crunch wraps!
Most of these recipes will stay good in your

fridge for three to seven days. I like to freeze
extra containers of the creamy dressings, but
they do thaw into a runnier consistency—it’s just
a casualty of keeping the fats low!
1 28
1 29
JA RS
JALAPEÑO-AVOCADO DRESSING
2 . 1 FAT / 2 C A R B S /
4 1 7 T O TA L G R A M S SERVING: 52 GRAMS J A L A P E Ñ O AV O C A D O
DRESSING
• ½ cup Greek yogurt Blend or food-process all of the ingredients until smooth.
Store in the fridge until ready to use. Keeps for three to
• ½ cup reduced-fat buttermilk
seven days. The dressing will thin out after freezing, but
• Half an avocado (40 g) we still like to freeze some for later!
• ¼ cup Cotija cheese (28 g)
• 2 cloves of garlic (or frozen cubes)
• ¾ tsp. salt
• ¼ tsp. pepper
• 2 Tbsp. grams lemon juice (30 g)
• 1 fresh jalapeño, chopped (30 g)
• ¼ cup parsley (10 g)
• ¼ cup green onions (10 g)
• ¼ cup fresh cilantro (10 g)

13 0
CREAMY LEMON-BASIL DRESSING
1 . 7 FAT / 4 C A R B S /
4 0 8 T O TA L G R A M S SERVING: 51 GRAMS CREAMY LEMON BASIL
DRESSING
• ½ cup non-fat Greek yogurt (120 g) Blend or food-process all of the ingredients until smooth.
Store in the fridge until ready to use. Keeps for three to
• ½ cup reduced-fat buttermilk (120 g)
seven days. The dressing will thin out after freezing, but
• 2 Tbsp. white balsamic vinegar (30g, or sub we still like to freeze some for later!
champagne vinegar or even apple cider)
• A big handful of fresh basil (20 g)
• 2 cloves of garlic (or frozen cubes)
• ½ small avocado (40 g)
• 4 Tbsp. shredded parmesan (20 g)
• 2 Tbsp. fresh lemon juice (30 g)
• ¾ tsp. salt
• ¼ tsp. pepper
13 1
JA RS
AVOCADO-CILANTRO CREAM
1 . 5 FAT / 2 . 7 C A R B S /
1 8 6 T O TA L G R A M S SERVING: 31 GRAMS AV O C A D O C I L A N T R O
CREAM
• ⅓ cup non-fat Greek yogurt or sour cream (85 g) In a small bowl, smash your avocado and combine with the
remaining ingredients. Mix well.
• ½ avocado (55 g)
• 1 clove of garlic, minced (or frozen cube)
• 2 tsp. cilantro paste (10 g, or substitute a handful
Pro Tip!
of fresh cilantro)
This one is so fast, you can whip it up
• ¼ tsp. kosher salt in a little bowl while you’re heating up
your tortillas for taco night!
• 2 Tbsp. fresh lime juice (30 g)
CUCUMBER DILL SAUCE

1 FAT / 1 . 5 C A R B S / L I L L I E E AT S A N D T E L L S
1.2 PROTEIN / 0.4 FIBER CUCUMBER DILL SAUCE
• ⅓ cup non-fat Greek yogurt (85 g) Blend or process everything until smooth.
• 1 clove of garlic, minced (or frozen cube)
• 2 Tbsp. red wine vinegar
• 2 Tbsp. fresh dill (2–5 g)
• 3 Tbsp. fresh lemon juice (45 g or 1 lemon)
• ¼ cucumber (100 g)
• Handful of fresh mint (6 g)
• ½ large avocado (50 g)
• ½ jalapeño (10 g)
• ¼ tsp. kosher salt

13 2
WHITE BALSAMIC VINAIGRETTE
6 . 5 FAT / 5 . 5 C A R B S /
1 0 0 T O TA L G R A M S SERVING: 33 GRAMS WHITE BALSAMIC
0 PROTEIN / 0 FIBER
VINAIGRET TE
• 4 Tbsp. white balsamic vinegar (60 g) In a small bowl, whisk everything but oil together. Drizzle
the oil in slowly while whisking rapidly.
• 1.5 tsp. grainy Dijon mustard (8 g)
• 2 tsp. drizzle of honey (10 g)
• Pinch of salt and pepper

Dressings taste better with more olive
Pro Tip!
• 1.5 Tbsp. olive oil (22 g) oil, but I've learned it's not worth it to
spend more fat on dressings. If this
isn' t your flavor profile, feel free to use
your favorite bottled dressing or whisk
in more olive oil!
JALAPEÑO HERB SAUCE

1 .1 P R O T E I N / 0 F I B E R JAL APEÑO HERB SAUCE
• 1 cup cilantro (20 g) Blend or process everything until smooth.
• 1 cup lightly packed parsley (25 g)
• ¼ cup fresh oregano (or 4 tsp. dried)

Pro Tip!
• 5 Tbsp. red wine vinegar (75 g)
• 1 jalapeño, seeded (30 g) Just like the chimichurri, we love this

on grilled meats or roasted veggies!
• 3 Tbsp. Greek yogurt (45 g)
• ⅛–¼ tsp. kosher salt

13 3
JA RS
QUICK PICKLED ONION

A FAVO R I T E FR O M O U R FI R ST C O O K B O O K !
APPROX . YIELDS 37 CALORI E S S E RV E S 5 S E A RC H MF P

3 FAT / 2 . 3 C A R B S / S I M P LY L O G R AW
0.7 PROTEIN / 0 FIBER RED ONIONS
I N GR E DI E N T S D I R E C T I O N S
• ½ cup apple cider vinegar (115 g) Mix the vinegar, sugar, salt, and warm water. Add the
thinly sliced red onion and soak for an hour at room
• 1 Tbsp. sugar
temperature before transferring to the fridge. Store in an
• 1.5 tsp. kosher salt airtight container, in the liquid, for seven to 14 days.
• 1 cup warm water
• 1 medium red onion, sliced thin (100 g, but
really as much onion as you’d like!)
For strict macro counters, I weighed the pickling juice before and after the onions soaked and it
Pro Tip!
hardly changed at all. Unless there’s some science I don’t understand (where the onions pull all
of the sugar from the water), the amount soaked up was negligible. If anything, the onions take
on water and weigh more, which would mean, for example, that 30 grams of pickled onions might
only be 20 grams of raw onions. This would make them LOWER in carbs than raw. Also they’re
just onions. So, I’m calling it even, and I’ll be logging raw onions every time I use these babies.
1 34
CREAMY APPLE CIDER VINAIGRETTE
3 FAT / 2 . 3 C A R B S /
1 7 2 T O TA L G R A M S SERVING: 34 GRAMS CREAMY APPLE CIDER
0.7 PROTEIN / 0 FIBER
VINAIGRET TE
• ¼ cup apple cider vinegar (60 g, or substitute Whisk the first seven dressing ingredients together (apple
cider vinegar through salt and pepper). Then slowly add
white balsamic vinegar)
the oil while whisking. Stir in the basil. OR shake it all
• 2 Tbsp. fat-free Greek yogurt (30 g) in a jar!
• 1 Tbsp. grainy Dijon mustard (15 g)
• 1 Tbsp. shallot, chopped (12 g)
• 2 Tbsp. fresh squeezed orange juice (30 g) Dressings taste better with more olive
Pro Tip!
oil, but I've learned it's not worth it to
spend more fat on dressings. If this
• Pinch of salt and big pinch of pepper isn' t your flavor profile, feel free to use
your favorite bottled dressing or whisk
in more olive oil!
• 2–3 Tbsp. fresh basil, chopped (5 g)
CREAMY CHIMICHURRI

1 P R O T E I N / 0 .1 F I B E R CREAMY CHIMICHURRI
• 1 cup fresh cilantro Using a blender or mini food processor, pulse to combine
ingredients into a sauce. I like to leave a little texture, but
• ⅓ cup fresh basil leaves
you can also blend until smooth and creamy.
• ¼ cup white balsamic vinegar (60 g, or substitute
red wine vinegar)
• Juice from half a lemon (30 g)

We make this almost every sunday to
Pro Tip!
• 2 cloves of garlic (or frozen cubes) serve over our roasted veggies, our
favorite pork tenderloin, or any grilled
• ½ Tbsp. olive oil (7 g)
meat! We also love to use it all week
• ½ tsp. salt as salad dressing. An absolute staple
in our house!
• ¼ tsp. pepper
• 3 Tbsp. non-fat Greek yogurt (45 g)

135
1 36
KEEP IN
TOUCH
F OLLO W ON I N STAG R AM
@lillieeatsandtells
VI SI T O U R W E B S I T E
www.lillieeatsandtells.com
Special thanks to
K AR I OL SON C O.
For designing our cookbook!
JAR I C A WAT T S
For editing our cookbook!
The trademarks and brands in these recipes are the property of their
respective owners. No claim is made to them and no endorsement by them,
of this book or its recipes, is implied or claimed.
© Lillie Biesigner and Lillie Eats and Tells, 2020. Unauthorized use and/
or duplication of this material without express and written permission from
the author is strictly prohibited. Recipes may be used, provided that full
and clear credit is given to Lillie Biesinger and Lillie Eats and Tells with
appropriate and specific direction to the original content.
137
lillieeatsandtells.com

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What are the three cookbooks that the author has written?

What are the three cookbooks that the author has written?

What is this particular cookbook focused on?

What is this particular cookbook focused on?

ONE

EGG ROLL BOWL .....................................................................................39

DECONSTRUCTED BUT TERNUT CHICKEN ENCHIL ADAS..........................41

FLANK STEAK AND SNAP PEAS................................................................45

CREAMY SPINACH ARTICHOKE CHICKEN BAKE........................................65

CREAMY SALSA VERDE BAKED CHICKEN..................................................69

WHITE BUT TERNUT LASAGNA.................................................................73

CHEESY BROCCOLI CHICKEN AND 'RICE' CASSEROLE...............................75

MEDITERRANEAN ROASTED SHRIMP AND VEGGIES.................................85

MOJO CHICK EN AND VEGGIE B OWL ...........................................................87

GREEK CHICKEN SOUVL AKI & ROASTED RED PEPPERS..............................91

BLACKENED SALMON AND VEGGIES........................................................93

GARLIC-DIJON PORK TENDERLOIN..........................................................99

APPROX . YIELD S 273 CALORI E S S E RV E S 6 S E A RC H MF P

• ¾ cup sweet corn (128 g)

• Salt and pepper to taste

APPROX . YIELD S 235 CAL O RI E S S E RV E S 7 S E A RC H MF P

• 1 cup frozen peas (123 g) S LO W C O O K E R

I have not tried this recipe in the slow cooker, though

02. Add the garlic, bay leaf, rosemary, and poultry

until you’re ready to eat!

APPROX . YIELDS 2 24 CALORI E S S E RV E S 1 0 S E A RC H MF P

• 1 Tbsp. kosher salt

• 2 cans (28 oz. each) San Marzano or other good quality

tomatoes, pulsed in a blender (1568 g)

• 1 Tbsp. dried oregano

• 1/2 tsp. crushed red pepper flakes

APPROX . YIELD S 288 CAL O RI E S S E RV E S 1 0 S E A RC H MF P

• 3 lb. uncooked ground turkey (I use the Fulton Valley

APPROX . YIELD S 307 CALORI E S S E A RC H MF P

• 1 Tbsp. butter 01. In a heavy-bottomed pot or large, deep skillet, sauté

• 3 cups carrots, chopped (316 g)

• 2 cups milk (fat free or cashew)

APPROX . YIELD S 288 CAL O RI E S S E RV E S 8 S E A RC H MF P

• 2 Tbsp. tomato paste (30 g)

Organic Marinara Sauce from Costco. There’s 6 carbs per

• 1 cup green enchilada sauce (240 g)

• 2 cups chicken broth (I use Kirkland®)

• 1 1/2 cups kabocha or butternut squash, chopped small (250 g)

• 1/2 Tbsp. liquid smoke (optional)

• Pinch of crushed red pepper flakes (optional)

• 8 cups chicken broth (I use two of Costco’s or Trader

Joe’s boxed cartons)

I like this soup pretty thick if I’m not adding

I N GR E DI E N T S 05. Still on the “sauté” setting, add 1 cup cooking wine

• 2.5 cups beef broth (600 g)

01. Cut your pork as instructed. Season and sear in a hot

02. Then, add your steamed and blended cauliflower and

APPROX . YIELD S 2 2 2 CALORI E S S E RV E S 8 S E A RC H MF P

I N GR E D I E N T S BLENDER DIRECTIONS: Add the steamed cauliflower (I just

• 2 cans (14.5 oz. each) of diced tomatoes, undrained S LO W C O O K E R

should be very tender and easy to shred.

APPROX . YIELD S 27 7 CALORI E S S E RV E S 8 S E A RC H MF P

• 1 large onion, diced (330 g, fresh or frozen)

• 2 cups chicken stock (480 g)

Other Optional Extras: