SOUL-

fuel

a collection of simple and delicious recipes

to fuel your body + feed your soul

 fuel your body, feed your soul.
If you are looking for a cookbook that includes 100% "clean", all

organic, 'lowest calorie possible' type recipes...this is not the one.

BUT, if you've been searching for balance, freedom, or flexibility within

your meals after years of restriction and guilt surrounding your food

choices...welcome, you're in good company here. I hope you enjoy this

collection of both macro-friendly, and "good for the soul" recipes as

much as my (picky) family and I have throughout the years.

My hope is that these quick and realistic (but also tasty) recipes can

open your eyes to truly living a life of balance. As you explore the

world of "food freedom", keep in mind that you are not a car with a

gas tank that holds a designated amount of fuel. You are a living,

breathing human whose body thrives off varying amounts of calories

(that will fluctuate depending on the day, your ever changing activity

levels, your workouts, etc.)

...and I PROMISE, you can absolutely make room for all of the foods

you enjoy AND still make physical progress as well.

So whether a meal is 100 calories, or 1000...I hope my cookbook can

help you begin to experience the balance of both fueling your body,
while feeding your soul.

Life is too short to eat food you hate.

Click here to see how to save digitally

Breakfast
R E C I P E S

MAKAYLA THOMAS
 ingredients
1 low carb wrap
1 egg + 1/4 cup egg whites
OR 1 whole egg
1/2 cup shredded cheese
fillings of choice: I like ham or
bacon, salsa, salt/pepper

low carb
instructions
breakfast wrap
1 wrap
1. In a smaller skillet sprayed
with nonstick cooking The best hack for making breakfast
spray, spread out cheese wraps! Watch my video below to see
evenly how to make this super easy, low
carb/high protein wrap.
2. Whisk together 1 whole
egg with 1/4 cup egg
whites (or just use 2 eggs)
and pour over cheese
3. Let it sit until bottom is
set/golden brown (I like to
add bacon bits here)
4. Press low carb wrap right
on top into the egg
5. Flip and cook other side
6. Add toppings of choice (I
like deli ham and salsa or
veggies here) CLICK HERE FOR
video TUTORIAL
7. Fold over and serve
 ingredients
2 pieces of bread (I like sara
lee 45 calorie bread)
1/4 cup milk of choice
1/4 cup egg beaters, egg
whites, OR 1 whole egg
splash of vanilla

instructions
1. Whisk milk, egg beaters, fit-ish french toast
vanilla together in a bowl
2. Dip each piece of bread in 1 serving
this mixture and coat each
side Traditional French Toast with a few
3. I let my bread sit in the easy swaps to make it "Fit-ish"!
Choose your own toppings and enjoy
mixture while I get my
this breakfast that tastes more like a
skillet ready
treat!
4. In a skillet, melt butter (or
just spray with cooking
spray) and let it get warm
5. Once warm, add bread
and let it toast on one side
until golden brown, then
flip.
6. Once bread is toasted,
add toppings of choice (I
like syrup OR Nutella and
fat free cool whip)
CLICK HERE FOR
video TUTORIAL
 ingredients
2 pieces of bread (I like sara lee 45
calorie bread)
1/4 cup milk of choice
1/4 cup egg beaters, egg whites, OR
1 whole egg
1/2 tsp pumpkin pie spice
splash of vanilla

Cream Cheese Frosting:

1 Tablespoon light cream cheese
1 Tablespoon powdered sugar (OR
Swerve powdered sugar for a sugar
free option)
dash of pumpkin pie spice

Pumpkin pie
instructions french toast
1 serving
1. Whisk milk, egg beaters,
vanilla, pumpkin pie spice Traditional French Toast with a few
together in a bowl easy swaps to make it "Fit-ish"!
2. Dip each piece of bread in this Choose your own toppings and enjoy
mixture and coat each side this breakfast that tastes more like a
3. I let my bread sit in the mixture treat!
while I get my skillet ready
4. In a skillet, melt butter (or just
spray with cooking spray) and
let it get warm
5. Once warm, add bread and let
it toast on one side until golden
brown, then flip.
6. Once bread is toasted, add
toppings of choice (I like the
cream cheese frosting on top of
this one OR layered between
slices to make stuffed french CLICK HERE FOR
toast). video TUTORIAL
 ingredients
1 egg
1/4 cup shredded cheese
salt + pepper
fillings of choice: I like to add
ham or bacon, or turkey sausage
to mine

optional: if you like spicy you can stir

in a few pickled jalapeños into your
egg mixture before putting into the
waffle maker!

low carb cheesy

instructions "waffle"
1 waffle
1. In a small bowl, whisk 1 egg
2. Add 1/4 cup shredded cheese, Another breakfast hack, perfect if you have a
salt and pepper and stir into mini waffle maker! Watch my video below to
see how to make this super easy, low carb/high
egg mixture protein breakfast.
3. Let your mini waffle maker get
hot and spray with nonstick
click here to see the waffle maker I use!
cooking spray
4. Add mixture and cook until
golden brown
5. Remove and add toppings (I
like to make mine into a
breakfast sandwich by adding
turkey sausage or bacon.

CLICK HERE FOR

video TUTORIAL
 ingredients
1 egg
salt + pepper

optional: I like to top mine with hot

sauce and Everything but the bagel
seasoning

egg in a waffle
instructions maker
1 egg

1. Let your mini waffle maker get Not really a recipe, more like a cool hack.
hot and spray with nonstick But still will make your life easier and full
of protein!
cooking spray
2. Crack an egg directly into
waffle maker and close the lid click here to see the waffle maker I use!
3. Let it cook until done to your
liking
4. Remove and add toppings (I
like to make mine into a
breakfast sandwich by adding
turkey sausage or bacon.
 ingredients
1/2 scoop vanilla protein
powder
2 TBS dry pancake mix
3 TBS milk or water
optional add ins: chocolate
chips, sprinkles, nuts, small
chopped fruit

instructions
pancake bowl

1 serving
1. Add all ingredients to a
A rich and filling option that's great
small bowl or ramekin when you're in a hurry! Similar to my
2. Stir gently until everything original protein pancake recipe, but
even quicker. I like chocolate chips
is mixed together/smooth
and peanut butter on mine!
(try not to overmix it)
3. Cook in microwave for 45
seconds or until done
4. Add toppings/syrup of
choice and enjoy
immediately

CLICK HERE FOR

video TUTORIAL
 ingredients
1 Thomas 100 calorie
English muffin
white gravy packet (or sub a
laughing cow cheese)
toppings of choice (I use
cheese, turkey sausage, or
bacon bits)

instructions
Fit-ish Breakfast pizza
1 serving
1. Prepare white gravy mix
following package directions (I Think school cafeteria's famous
heat the water in the microwave breakfast pizza...but better, and "fit-er".
instead of stovetop to speed this Change up toppings to fit your
preferences/goals.
process up)
2. Split English muffin in half and
spread a little of the white gravy
over it...this is your pizza
"sauce"
3. Top with a little shredded
cheese and toppings of choice (I
usually do turkey sausage or
bacon bits)
4. Heat in oven or air fryer until
toasted and cheese is melted
(usually 3-4 min. on 400)
CLICK HERE FOR
video TUTORIAL
 ingredients
1/2 cup oats
1/2 cup milk
1 TBS dry pudding mix
1-2 TBS greek yogurt
Toppings of choice: I use
chocolate chips and top with
brown sugar right before
eating!

instructions
overnight oats

1. Mix everything together in a small 1 serving

Tupperware container. Place in
A thick + creamy overnight oat recipe,
fridge overnight + enjoy cold the
mix in your favorite toppings, let it sit
next morning!
overnight, and enjoy cold the next
2. I like to sprinkle brown sugar on top
morning!
of mine right before eating!

Other toppings to consider:

-peanut butter
-fruit
-shredded coconut
-shaved almonds or pecan pieces
-diced apples + cinnamon
-strawberries + white chocolate chips
 ingredients
1 piece of bread (I use
Sara Lee 45 cal)
1 egg
1 TBS of butter of choice
salt, pepper

instructions
1. Cut a small hole in your bread using
the top of a seasoning bottle. DO
NOT throw away the hole.
Egg in a basket
2. Cut your tablespoon of butter in half.
3. Get a small skillet and set your heat
to medium, and melt the half serves 1
tablespoon of butter in your skillet.
A quick and delicious 2 for 1
4. Once melted, lay your piece of bread
breakfast, a mashup of buttered toast
in the melted butter and move it
with a perfect fried egg right in the
around so it coats one side of bread.
middle. Serve with turkey bacon or
5. Melt the other half of butter, then do
fruit of choice and you have a
the same with other side of your
perfectly balanced breakfast!
bread.
6. Crack your egg carefully into the
hole of your bread. Sprinkle salt and
pepper over the egg.
7. Cover with a lid and let it sit for a
minute until you can see the bottom
of the egg is white (not clear
anymore) and the bottom of your
bread is toasted golden brown.
8. If you don’t like your egg runny,
gently poke your egg to pop it, then
CLICK HERE FOR
flip it to toast the other side.
video TUTORIAL
 ingredients
6 eggs
1/2 cup milk
1/2 cup shredded cheese
salt, pepper
fillings of choice (bacon
bits, diced tomatoes, feta,
mushrooms, spinach, ham,
etc.)

meal prep egg cups

instructions
makes approx. 8 egg cups
1. Whisk together well, add fillings of
choice The little cuties are packed with
2. Pour into a greased muffin tin. Fill protein (and flavor). Great to make
only halfway as they will rise. ahead and pop in the microwave
3. Bake at 375 for 13-18 minutes or when you're in a rush.
until done (middle won't jiggle
anymore).

I eat mine with salsa on top OR a splash

of hot sauce and everything but the
bagel seasoning!

CLICK HERE FOR

video TUTORIAL
 ingredients
Make 2 mini pancakes
following my protein
pancake recipe (1/2
scoop vanilla protein, 2
Tablespoons DRY pancake
mix, 2 Tablespoons water
or milk)
egg whites or 1 whole egg
(make in a skillet or
microwave in a mug!)
cheese of choice Fit griddle
2 slices turkey bacon or 1
turkey sausage patty Servings: 1 sandwich
Sugar free syrup for
One of my very first fit-ish creations, I
dipping
included this in my other cookbook

instructions
but had to put it in this one too...it's
that good!

1. Make 2 smaller protein pancakes

(to serve as your "sandwich"
buns)
2. Fry (or microwave) 1 egg, or egg
whites
3. Cook and add your 2 slices
turkey bacon
4. Top with cheese
5. Dip in sugar free syrup of choice!
You can make several ahead of
time, wrap, and refrigerate for CLICK HERE FOR
grab + go breakfast! video TUTORIAL
 other breakfast ideas
Omelet in cup: in a mug or small ramekin, whisk ¼ cup egg
whites (or 1 whole egg), add a tiny splash of milk, salt, pepper
and whisk again, fillings of choice-I like bacon bits, cheese,
tomatoes, etc...microwave for 30 seconds to 1 min. until done
to your preference. I like to eat mine with fresh salsa on top or
scoop it out and put it on an english muffin sandwich!

Chicken + Waffle Sandwich: Toast 1 frozen Kodiak protein

waffle in toaster, prepare 1 Tyson air fried chicken strip
according to package instruction. Cut waffle in half and place
chicken strip inside (Like a sandwich). Dip or drizzle with
syrup of choice.

Whole grain English muffin with peanut butter (or turkey

bacon/sausage, egg, cheese to make your own “mcmuffin”)

Toast (but hear me out): your choice of low carb bread, have
fun with the toppings...you can use peanut butter + top with
bananas, apple butter + top with sliced apples, cream cheese
+ “everything but the bagel” seasoning, etc.

Avocado toast with whole grain or low carb bread, mashed or

sliced avocado, 1 cooked egg, 1 slice of turkey bacon (eat like
an open faced sandwich), salt + pepper

Greek yogurt parfait with fresh fruit (I like strawberries) of

choice + 1-2 tablespoons of granola in the middle, and on top

Turkey bacon (or turkey sausage) with a hard-boiled egg(s) +

fruit of choice

Green smoothie: 1 small vanilla Fairlife protein shake, OR 1

cup milk, handful of fruit of choice (I like frozen strawberries +
pineapple), 1-2 spoonfuls of strawberry greek yogurt, drizzle
of honey or other sweetener, ice, big handful of spinach-you
really can't taste it, Blend well.

Pumpkin Pie smoothie: 1 cup milk of choice, 2 TBS canned

pumpkin, ½ scoop vanilla protein powder, ice, 2 TBS greek
yogurt, cinnamon, nutmeg (or pumpkin pie spice), honey or
sugar to sweeten. Blend well.

Smore's Oatmeal: cooked oats/oatmeal (optional) toppings:

mini chocolate chips/marshmallows, protein powder, splash
of almond milk or yummy coffee creamer flavor to thin.

Reece's Oatmeal: cooked oats/oatmeal (optional) add ins:

peanut butter/nut butter or PB2 powder, chocolate chips,
protein powder, splash of almond milk or yummy coffee
creamer flavor to thin.

Breakfast burrito: low carb tortilla filled with scrambled

egg/egg whites, turkey bacon (or bacon bits), shredded
cheese, veggies of choice (peppers, onions, mushrooms are
great in these), and topped with salsa or hot sauce! Can also
make ahead and wrap in foil for an easy grab + go breakfast.
Lunch +
Dinner
R E C I P E S

MAKAYLA THOMAS
 ingredients
4 chicken tenderloins

1 tsp of each: salt, pepper,

garlic powder, paprika

nonstick cooking spray

instructions
1. Make sure chicken
tenderloins are thawed and
10 min Air Fryer Chicken
patted dry. 4 tenders | 2 servings

2. Flatten them out a little bit

(you can use a meat So quick, easy, and flavorful. Switch up
tenderizer or a press them the toppings/seasonings, add it to salads,
with the bottom of a cup to stir fry, pastas, or casseroles. This

flatten). chicken is great for meal prep!

3. Pat dry and rub seasoning

mixture on both sides
Click here to see the air fryer I use!
4. Set air fryer for 400 and cook
for 5 minutes, flip chicken,
then continue to cook for
another 5 minutes.
5. Let them rest on a cutting
board for a couple minutes
before slicing
CLICK HERE FOR
video TUTORIAL
 ingredients
4 chicken tenderloins

1/2 tsp of each: salt, pepper,

garlic powder, paprika (for
chicken)
shredded cheese of choice (I
use colby jack)

Pico

Fiesta Lime Sauce:

3 TBS mayo
1/4 tsp: chili powder, garlic,
seasoning salt, squeeze of lime,
splash of hot sauce

instructions
1. Make sure chicken
fiesta lime chicken
tenderloins are thawed and
4 tenders | 2 servings
patted dry.
2. Flatten them out a little bit
(you can use a meat My own remix of one of my favorite
tenderizer or a press them Applebee's menu items! Eat it alone, in a
tortilla, or on a bed of Mexican rice and
with the bottom of a cup to
beans.
flatten).
3. Pat dry and rub seasoning
mixture on both sides
4. Set air fryer for 400 and cook
for 5 minutes, flip chicken,
then continue to cook for
another 4 minutes.
5. Top with fiesta lime sauce
and shredded cheese then
return to air fryer or oven just
long enough to melt the
CLICK HERE FOR
cheese video TUTORIAL
6. Top with pico + enjoy!
 ingredients
4 chicken tenderloins
1 tsp of each: salt, pepper,
garlic powder, paprika
Shredded cheese of choice
Bacon bits (or crumbled
bacon)
nonstick cooking spray

instructions
1. Make sure chicken
Cheesy Bacon Chicken
tenderloins are thawed and
patted dry. 4 tenders | 2 servings

2. Flatten them out a little bit

(you can use a meat So quick, easy, and flavorful. Switch up
the toppings/seasonings, add it to salads,
tenderizer or a press them
stir fry, pastas, or casseroles. This
with the bottom of a cup to chicken is great for meal prep!
flatten).
3. Pat dry and rub seasoning Click here to see the air fryer I use!

mixture on both sides

4. Set air fryer for 400 and cook
for 5 minutes, flip chicken,
then continue to cook for
another 5 minutes.
5. Let them rest on a cutting
board for a couple minutes
before slicing
CLICK HERE FOR
video TUTORIAL
 ingredients
5-6 Roma Tomatoes (the small
firm kind)
Fresh basil leaves (idk maybe a
small handful of it)
2 TBS olive oil (or any kind)
1 TBS vinegar
1 TBS minced garlic
Salt, pepper (about 1/2 tsp
each)
4 chicken tenderloins
Mozzarella cheese for topping

instructions
bruschetta chicken
4 tenders | 2 servings

Finely dice Roma tomatoes and This stuff is so fresh and flavorful, I love it
place them in a bowl. Take your and I'm not even that fond of tomatoes! It
fresh basil and roll it up (doesn't goes great on chicken, a BLT sandwich,
have to be perfect) and start salads, garlic bread, pizza...so many
roughly chopping it until it looks options!
like thin ribbons. Add everything
else to the bowl and let it sit to
"marinate" for at least 15
minutes.
Cook chicken tenderloins (I
prefer mine in the air fryer, see
air fryer chicken recipe)
Top with mozzarella cheese and
bruschetta mixture, broil or pop
back in the air fryer just until
cheese melts
CLICK HERE FOR
video TUTORIAL
 ingredients
1/2 block cream cheese
(reduced fat)
1 TBS diced jalapenos (I use
pickled)
2 TBS shredded cheese
(reduced fat if preferred)
2 TBS bacon bits or crumbled
bacon
1/8 tsp garlic power
1/8 tsp seasoning salt
4 chicken tenderloins

instructions
jalapeño popper chicken
4 tenders | 2 servings

Season chicken tenderloins + An easy but delicious twist on plain grilled

cook in air fryer, oven, or skillet chicken. Comes together quickly but adds
until done. tons of flavor!
Mix all dip ingredients together
and spread evenly on top of
chicken tenderloins
Sprinkle with a little more
shredded cheese and pop back
in the oven or air fryer just until
cheese is melted.

CLICK HERE FOR

video TUTORIAL
 ingredients
15-20 large frozen tail-off
shrimp
salt, pepper, garlic powder,
paprika, old bay seasoning
nonstick cooking spray

instructions
1. Make sure shrimp is thawed air fried shrimp
and patted dry
2. Rub seasoning mixture on 2 servings
both sides
So quick, easy, and flavorful. Switch up
3. Set air fryer for 370 and cook the toppings/seasonings, add it to salads,
for 4 minutes, flip, then stir fry, pastas, or casseroles. This shrimp
continue to cook for another is great for meal prep!
3-4 minutes.
4. Drizzle with whatever sauce
you like (sometimes I drizzle Click here to see the air fryer I use!
with teriyaki sauce, honey, or
a squeeze of lemon
depending on what I'm using
them for!)

CLICK HERE FOR

video TUTORIAL
 ingredients
15-20 large frozen tail-off
shrimp
salt, pepper, garlic powder,
paprika, old bay seasoning
SAUCE:
1/4 cup honey
2 TBS soy sauce
1 tsp mined garlic
optional: sriracha

instructions
1. Make sure shrimp is thawed honey garlic shrimp
and patted dry
2. Rub seasoning mixture on 2 servings
both sides You can make this using an air fryer or
3. Set air fryer for 370 and cook simply sautéing in a skillet with a little
avocado oil. So quick, easy, and flavorful.
for 4 minutes, flip, then
Switch up the toppings/seasonings, add it
continue to cook for another
to salads, stir fry, pastas, or casseroles.
3-4 minutes. OR cook in a This shrimp is great for meal prep!
skillet with a little bit of
avocado oil until shrimp is
golden on both sides.
4. Add honey, soy sauce, mined
garlic (and optional sriracha
for spice)
5. Stir until shrimp is evenly
coated.
6. Serve with
veggies/pasta/rice of choice CLICK HERE FOR
video TUTORIAL
 ingredients
4 chicken tenderloins (thawed) OR
15-20 shrimp seasoned with salt,
pepper, garlic powder, paprika
1/2 stick butter
1 cup heavy cream
1/2 tsp garlic, 1/2 tsp cajun
seasoning, 1/2 tsp salt/pepper
1/4 cup parmesan cheese
1/4 cup mozzarella
Pasta of choice (2 servings)

instructions
1. Make sure chicken or shrimp
is thawed and patted dry, cut
Cajun fettuccine alfredo
chicken into bite size pieces
2 servings
2. Rub seasoning mixture on
both sides, cook in a skillet You can use chicken or shrimp for this
(sprayed with non stick alfredo. Add spinach or broccoli for

spray) until chicken is white additional nutrients if preferred or serve

with a big side salad :)
in the center and golden
brown on each side. Remove
from skillet and set aside.
3. In the same skillet you
cooked your chicken (don't
wash out)
4. Melt 1/2 stick butter, then
add heavy cream,
seasonings, and let this
simmer until it thickens up a
little
5. Add cheeses and stir
CLICK HERE FOR
6. Combine with cooked pasta video TUTORIAL
of choice
 ingredients
1/2 stick butter
1/2 yellow onion (very finely
diced)
1 tsp minced garlic
1/4 cup tomato paste
1 cup heavy cream (or milk)
1/2 cup chicken broth
2 tsp Italian seasoning, 1/2 tsp
red pepper flakes (or less if you
don't like spicy), 1 tsp salt
1/2 cup parmesan cheese +
1/2 cup shredded mozzarella
veggies of choice (I use cherry
tomatoes + spinach) creamy tomato
Pasta noodles of choice parmesan pasta

instructions
4-6 servings

This sauce is amazing and comes

together in a pinch. Switch up the
1. melt butter in a large skillet veggies, add a side salad, and you're
and sauté diced onions until good to go! A great meal to have after

soft, then add minced garlic a heavy glute day! ;)

2. Still in tomato paste then add

heavy cream and chicken
broth
3. add Italian seasoning, red
pepper flakes, and salt
4. Simmer on medium heat until
thickened
5. stir in cheese and add
veggies of choice
6. add pasta noodles of choice
CLICK HERE FOR
and top with grilled chicken video TUTORIAL
if preferred.
 ingredients
8 cooked lasagna noodles
1 jar of spaghetti sauce of choice
1/2 lb. ground lean beef (or ground
Italian sausage)
2 cups ricotta cheese (or cottage
cheese)
1/2 cup shredded mozzarella (for filling)
1/2 cup parmesan cheese (for filling)
2 eggs
1 tsp Italian seasoning, 1/2 tsp garlic
1/2 cup shredded mozzarella (to go on
top)

instructions
1. Cook noodles in boiling water for
about 13 minutes (or until they Lasagna roll ups
are TENDER)
Makes 8 roll ups
2. Brown meat in a skillet and
season how you like. Lasagna is just good for the soul sometimes. But
3. In a bowl combine ricotta cheese, this is even better because it's is so much quicker
and easier than traditional lasagna. Sometimes I
mozzarella, parmesan, egg, and
like to add tomatoes, spinach into my sauce so if
Italian seasoning/garlic. Mix well
you're a veggie lover feel free to throw them in!
and set aside. Serve with a big side salad and/or garlic bread :)
4. In a 9x13 baking dish, spoon out
half the meat sauce over the
bottom of dish.
5. Lay lasagna noodle out and
spread cheese mixture evenly on
noodle then roll up, repeat with
other noodles.
6. Place in baking dish and cover
noodles with remainder of sauce
and top with mozzarella cheese
7. Bake for 20-25 min on 350. CLICK HERE FOR
video TUTORIAL
 ingredients
4 chicken breasts (thawed) seasoned
with salt, pepper, garlic powder,
paprika
TOMATO FETA MIXTURE:
1-2 cups cherry tomatoes (halved)
1 cup Feta cheese
1/4 cup shredded mozzarella cheese
1 tsp garlic + 1 tsp Italian seasoning
SAUCE:
3 TBS butter
1 cup heavy cream or milk
Fresh spinach (2-3 cups)
Pasta of choice, tortellini is great
with this!

instructions feta tomato pasta

1. Season and cook chicken (in
air fryer or in a skillet) cut or 4 servings
slice into bite size pieces
2. In a glass baking dish add Such a flavorful, colorful pasta! It seems

halved cherry tomatoes, like a lot of steps but it really comes

together quickly and the leftovers are so
sprinkle with feta and
good!
mozzarella cheese, add
Italian seasoning, garlic and
bake on 400 for 20-30 min or
until tomatoes are tender
3. For the sauce: in a skillet,
melt 1/2 stick butter, then
add heavy cream (or milk),
salt, pepper, and let this
simmer until it thickens up a
little, add spinach and stir5
until it wilts down, then stir in
your tomato/feta mixture.
4. Combine with cooked pasta
of choice and top with
chicken, enjoy!
 ingredients
4 chicken breasts (thawed) seasoned
with salt, pepper, garlic powder,
lemon pepper, italian seasoning
2 TBS butter
1 tsp minced garlic
1/4 cup finely diced onion
2 TBS flour
1 cup chicken broth
1 cup milk
1/2 tsp salt, italian seasoning
1/4 tsp red pepper flakes (if you like
spicy)
1/2 lemon (juice + zest)
3/4 cup parmesan
Veggies of choice (I use broccoli and
mushrooms in this)
Pasta of choice, ziti or linguine is
great with this!
creamy lemon
instructions
chicken pasta
4 servings
1. Season and cook chicken (in air
fryer or in a skillet) cut or slice There's more to (pasta) life than just
into bite size pieces spaghetti. This pasta is just as easy, but
2. In a skillet, melt 2 TBS butter and 1000x more flavorful! Make with or
sauté onion until tender without veggies and enjoy every last bite!
3. Add flour and whisk until lightly
tanned
4. Add chicken broth and milk and
whisk until it becomes thicken
5. Add seasonings and the juice and
zest of half a lemon (I just rub the
outside of my lemon on a cheese
grater to get some of the zest off)
6. Add parmesan and let sauce
simmer until thick, then add
sautéed veggies of choice
7. Combine with cooked pasta of CLICK HERE FOR
choice and top with chicken, video TUTORIAL
enjoy!
 ingredients
1/2 box cooked pasta (I like ziti or penne or
this)
1/2 lb. ground lean beef (or ground chicken)
1/2 lb. ground Italian turkey sausage
1/2 tsp: salt, pepper, sugar, italian
seasoning, garlic
1 jar of spaghetti sauce of choice
Filling:
1 5 oz container plain unflavored greek
yogurt
1/4 cup mozzarella
1/2 cup parmesan cheese
1/4 tsp garlic + italian seasoning (in cheese
mixture)
extra cheese to add on top

instructions
1. Cook pasta noodles in boiling
water until tender meal prep lasagna bowls
2. Brown lean beef and Italian turkey
sausage in a skillet, drain grease 4 servings
then season with salt, pepper,
garlic, italian seasoning, sugar Like traditional lasagna you love but
mixture. Add sauce and simmer. made into bowls that are great for meal
(add veggies like prep! Feel free to add spinach, tomatoes,
spinach/mushrooms, tomatoes etc. to these for more nutrients/volume.
here if you like)
3. In a bowl combine greek yogurt,
parmesan, mozzarella, and 1/4 tsp
garlic + italian seasoning (mix well)
4. In 4 separate Tupperware
containers (or bowls) divide pasta
evenly
5. Then add a scoop of the cheese
mixture
6. Then top with meat sauce
7. Then sprinkle with more shredded
mozzarella on top
8. Store in the fridge until ready to CLICK HERE FOR
eat and heat in the microwave video TUTORIAL
before serving
 ingredients
4 chicken tenderloins (thawed)

Sauce: 4 TBS soy sauce, 4 TBS

teriyaki sauce, 1 TBS sugar, 2 tsp
peanut butter

Seasoning mixture: 1 tsp minced

garlic, 1/8 tsp: black pepper, salt,
ginger, red pepper flakes/cayenne
(less if you don't like spicy).

Veggies of choice (I use broccoli,

peppers, and mushrooms in this)

1/2 box fettuccini noodles

Chinese chicken
instructions noodles
5-6 servings
1. Boil noodles until tender
2. Stir sauce ingredients together Like ordering your favorite noodles at the
in a small bowl and set aside. best Chinese restaurant, but better
because you can eat these in your PJs if
3. Cut chicken into bite size
you want. Use them as a side, or as a
chunks and sauté until golden
main meal and enjoy!
brown in a skillet with a little
oil. If using veggies, sauté them
until tender as well.
4. Sprinkle seasoning mixture all
over chicken and stir for a few
seconds until combined.
5. Add noodles/veggies and pour
sauce over everything. Toss to
combine and enjoy :)

CLICK HERE FOR

video TUTORIAL
 ingredients
1 cup white rice
cucumbers (I dice mine)
shredded carrots
3 oz shrimp (deveined/tail off)
teriyaki sauce
SAUCE:
1/4 cup light mayo
2 TBS light sour cream OR plain
unflavored greek yogurt
1 tsp soy sauce
1 tsp sriracha
1 tsp honey
small dash of ground ginger, garlic +
black pepper
sushi roll bowl
instructions 1 serving
1. Season shrimp with garlic powder,
If you have a rice maker, you can use
salt, pepper, paprika
it for this, or you can use microwave
2. Cook shrimp until done (I prefer instant rice, but my favorite for this is
mine in air fryer, recipe is included in Annie Chun's sticky rice bowl (I get
this book) once done, drizzle with a mine from Walmart). Use salmon or
little teriyaki sauce chicken instead of shrimp to switch
things up!
3. While shrimp is cooking make rice, I
LOVE Annie Chun's sticky rice bowls
for this
4. Make sauce by adding all
ingredients to a small bowl and
whisking until smooth. This will make
2-3 servings
5. Add cucumber and shredded carrots
over rice and top with cooked
shrimp, then drizzle with sauce.

CLICK HERE FOR

video TUTORIAL
 ingredients
1/2 bag frozen meatballs
(homestyle)
1/2 cup orange marmalade (jam)
1/2 cup bbq sauce
1/2 cup teriyaki sauce
1 tsp garlic
black pepper/red pepper flakes
to taste

instructions sweet + spicy orange

1. Place frozen meatballs in crockpot
meatballs
2. Add orange marmalade, bbq sauce, 4 servings
and teriyaki sauce over meatballs
So easy and can be made in a
3. Sprinkle seasonings over, cover and
crockpot or pop them in the oven/air
cook on high for 3-4 hours stir fryer then add the sauce for an even
occasionally. quicker meal! I like to serve mine over
4. If you're in a hurry you can bake the rice with veggies.
meatballs in the oven/air fryer and
heat the sauce in a skillet then add
together.
5. Serve over rice/with veggies

Optional Sauce to drizzle

1/4 cup light mayo
2 TBS light sour cream OR plain
unflavored greek yogurt
1 tsp soy sauce
1 tsp sriracha
1 tsp honey
CLICK HERE FOR
small dash of ground ginger, garlic
video TUTORIAL
+ black pepper
 ingredients
1/2 bag frozen meatballs
(homestyle)
stir fry veggies of choice (I like
onion, broccoli, carrots,
mushroom, or zucchini in mine!)
1/2 cup teriyaki sauce
2 tsp soy sauce
1-2 teaspoons brown sugar or
honey
1 tsp garlic
black pepper/red pepper flakes
to taste

instructions
meatball stir fry

4 servings
1. Place frozen meatballs in air fryer or
So easy and flavorful and can be
oven (follow package instructions)
made in a hurry! Change up veggies
2. In a large skillet drizzled with to whatever you enjoy in your stir fry!
avocado oil or cooking spray, saute
veggies of choice until tender and
browned on each side (but not
mushy)
3. Add meatballs to the skillet once
done then drizzle sauces and
seasonings over everything
4. Simmer for a couple minutes and
serve over rice if preferred
 ingredients
SAUCE:
1/4 cup soy sauce
1/4 cup water
3 TBS brown sugar
2 tsp minced garlic
1 tsp ginger
1 TBS corn starch (to help thicken)
Optional: drizzle of honey

Veggies of choice (I like zuchinni,

onion, mushrooms)

4-5 chicken tenderloins or shrimp

chicken teriyaki
instructions
servings: 4
1. Stir sauce ingredients together in a
I live for stir fry because it's so
small bowl and set aside.
delicious, filling, and a great way to
2. Cut chicken into bite size chunks sneak tons of veggies in. You can
and sauté in a skillet with a little oil serve this with veggies, rice, or my
Chinese chicken noodles!
(let skillet/oil get hot before adding
chicken). Sauté until golden brown.
If using veggies, sauté them until
tender (but not mushy) as well.
3. Pour sauce over everything and
simmer until sauce is thickened and
everything is coated. Serve over rice,
with noodles, or a side salad.

This chicken is also great served over

thinly sliced zucchini ribbons (as shown CLICK HERE FOR
in picture) video TUTORIAL
 ingredients
1 lb. ground chicken or lean beef
veggies of choice (I use matchstick
carrots, mushroom, onion)
1/2 cup teriyaki sauce
1/4 tsp garlic, salt, ground ginger
optional peanuts
Romaine lettuce leaves

OPTIONAL PEANUT SAUCE:

1 TBS peanut butter
1 TBS mayo
1 tsp siracha
1 tsp soy sauce
2 tsp sugar
dash of ginger + garlic powder
splash of water until it's consistency thai lettuce wraps
you like

instructions servings: 4
1. In a large skillet, brown ground
Such a crisp and refreshing take on
meat until done, add veggies of
stir fry. These are sweet and salty,
choice and continue to sauté until and low carb too! If you don't have
tender. (add peanuts too if using) romaine lettuce leaves to use as your
wraps, you can serve this over a bed
2. Add teriyaki sauce + salt, garlic,
of lettuce or rice!
ginger. Add a splash of soy sauce
too if you prefer.
3. Spoon meat mixture onto lettuce
leaves + drizzle with the optional
peanut sauce

CLICK HERE FOR

video TUTORIAL
 ingredients
2-3 steaks (any kind, flattened
and chopped into thin slices)
1/2 log pork chorizo (optional but
recommended)
Seasoning mixture: 1 tsp chili
powder, 1 tsp garlic powder, 1
tsp cumin, 1 tsp pollo seasoning
(walmart)
1 yellow onion (thinly sliced)
1 red or yellow bell pepper (thinly
sliced)
Rice or lettuce
Toppings of choice: I use salsa,
sour cream, cheese, etc.

instructions
steak fajita rice bowl

1. Get a large skillet and drizzle 4 servings

avocado oil (or any cooking oil)

Feel free to switch up meats/veggies
in the bottom, let this get hot used. This is great in tortillas, on a
2. Add flattened/chopped steak taco salad or left over!
to skillet and cook
3. Add chorizo to skillet with
steak and continue to cook
4. When steak is just about done
to your liking, add sliced onion
and pepper slices and cook
until tender (but not mushy)
5. sprinkle seasoning mixture over
everything and stir until evenly
mixed
6. Serve this over a bed of rice or
lettuce as a taco salad
7. Top with toppings of choice, I
CLICK HERE FOR
usually add salsa, sour cream, video TUTORIAL
or white queso
 ingredients
5 carb balance tortillas
rotisserie chicken (shredded)
1/4 cup pico (store bought)
2 laughing cow cheese wedges
(or 2 oz cream cheese)
1/4 cup plain greek yogurt or
sour cream
Seasoning mixture: 1/2 tsp chili
powder, 1/2 tsp garlic powder,
1/2 tsp cumin, 1/2 tsp pollo
seasoning (walmart)
1/2 cup shredded cheese

Optional additions: salsa, white

queso, black beans, corn, etc. Creamy chicken

instructions
enchiladas
5 servings

1. Get a large skillet and drizzle Such a family friendly dish! Top with
avocado oil (or any cooking salsa, guacamole, sour cream, etc.
oil) in the bottom, let this get Switch out the chicken for beef, add
veggies, the possibilities are endless!
hot
2. Add shredded chicken, pico,
seasoning mixture and heat
until warm.
3. Add laughing cow cheeses
(or cream cheese) and stir
until combined, then stir in
greek yogurt or sour cream.
4. Fill tortillas with mixture and
roll enchiladas and place in
casserole dish
5. I add white queso over the
tops of mine then sprinkle
shreded colby jack over CLICK HERE FOR
video TUTORIAL
6. Bake for 20-25 min on 350
 ingredients
4-5 carb balance tortillas
rotisserie chicken (shredded)
2 TBS salsa
2 laughing cow cheese wedges
(or 2 oz cream cheese)
2-3 TBS plain greek yogurt or
sour cream
Seasoning mixture: 1/2 tsp chili
powder, 1/2 tsp garlic powder,
1/2 tsp cumin, 1/2 tsp pollo
seasoning (walmart)
1/2 cup shredded cheese

Optional additions: jalepenos,

black beans, corn, etc.
crispy chicken tacos
instructions 4-5 servings

1. Add your chicken, laughing cow **you can dip these in salsa or store
cheeses to a skillet and heat until bought white queso.

everything is hot and mixed

*to make taquitos instead of tacos,
together. Add salsa, sour cream, and tightly roll each tortilla up instead of
your seasoning mixture folding over.
2. Once everything is thoroughly
mixed, add a little bit of this filling to
1 tortilla then sprinkle cheese on top.
Fold the tortilla over and press to
seal the edges. Spray each side with
cooking spray and cook in air fryer
until golden brown (I usually do 400F
for 4 min, then flip and cook another
4 minutes). Or you can shallow fry
these in a skillet with a little oil!
CLICK HERE FOR
video TUTORIAL
 ingredients
1 lb. lean beef (or ground
turkey/chicken)
5-6 low carb tortillas
1 taco seasoning packet
1/2 cup shredded cheese
2 laughing cow cheeses
1/4 cup sour cream or plain
unflavored greek yogurt
1/4 cup salsa
veggies of choice (sometimes I
add black beans, corn, or pico)

beefy cheesY burritos

instructions 5 servings

1. Brown ground beef then add 1/2 of Like Taco Bell, but better. Similar to
a taco seasoning packet (save the my original beefy burritos but
other half for later in the recipe) creamier. These are also amazing if
2. In a skillet, mix together the laughing you switch out the beef with shredded
cow cheese, greek yogurt, salsa, and chicken!
other half of the taco mix (add
veggies here if preferred)
3. Add shredded cheese and stir until
melted.
4. Add ground taco meat to this
mixture then add to tortillas and
wrap
5. Cover with white queso if preferred
(or enchilada sauce for a more macro
friendly sauce) and bake on 350 for
25 min

CLICK HERE FOR

video TUTORIAL
 ingredients
1 lb. lean beef (or ground
turkey/chicken)
5-6 low carb tortillas
1 taco seasoning packet
1/2 can fat free refried beans
1/2 can enchilada sauce
1/2 cup shredded cheese
toppings of choice

beef enchiladas
instructions 5 servings

1. Brown ground beef then add 1 taco Another easy family favorite! You can
seasoning packet also use this filling on a bed of tortilla
2. Pour in a little bit of the enchilada chips to make nachos, or over
sauce (about 1/2 can) mexican rice! Feel free to add in
3. Mix in 1/2 can fat-free refried beans black beans, jalapenos, pico, etc.
(I promise you won't taste the beans,
just makes the meat not so dry!).
4. Spoon this mixture into low-carb
tortillas/wraps of choice and
sprinkle shredded cheese on top of
meat mixture, roll up and place in a
baking dish sprayed with nonstick
spray.
5. I like to pour more of the enchilada
sauce (or white queso for my
husband) on top and add more
shredded cheese
6. Bake for 20 minutes on 350. Serve
with guacamole, salsa, pico, sour
cream, etc.
 ingredients
1 lb. lean beef (or ground
turkey/chicken) drained
1 taco seasoning packet
4 OR 8 low carb tortillas
(depending on how you fold)
4 tostada shells OR tortilla chips
Refried (black beans)
1/2 cup shredded cheese
salsa, sour cream, etc.

fit-ish crunchwrap
instructions 4-6 servings
1. Brown ground beef then add 1 taco
You have the option to make these
seasoning packet
crunch wraps using 1 OR 2 tortillas
2. Add a thin layer of the refried black according to your preference, watch
beans (see black bean recipe in video tutorial to see how to fold each!
book) to tortilla
3. Add tostada shell OR tortilla chips
over beans
4. Add taco meat over tostada shell
5. Add toppings of choice (I add salsa,
shredded cheese, and sour cream)
6. Place top tortilla over and fold edges
under (see video)
7. Toast in skillet with a little avocado
oil or air fry

CLICK HERE FOR

video TUTORIAL

alternate recipe shown here

 ingredients
1 cup instant rice (or if using rice
maker you can use regular rice)
1 cup water
1/2 tsp Knorr Caldo De Tomate
seasoning (walmart)
4 chicken tenderloins (thawed)
white queso (store bought)
optional: add veggies to rice
bowl (I usually add broccoli or
sautéed bell peppers/onions)

Chicken cheese and

instructions
rice bowl
1. Season chicken with garlic powder, 2 servings

salt, paprika, and a little bit of cumin

If you have a rice maker, you can use
2. Cook chicken (I prefer mine in air it for this, or you can use microwave
fryer, recipe is included in this book) instant rice. Use steak or shrimp
3. Set aside and make rice instead of chicken to switch things up!

For the rice:

1. Mix water and tomato seasoning
together in a bowl
2. Add uncooked rice to seasoned
water
3. Microwave according to back of
instant rice box (usually about 5 min)
4. Fluff with a fork
5. Add chicken to rice and top with
white cheese dip/queso

CLICK HERE FOR

video TUTORIAL
 ingredients
PROTEIN: 4 chicken tenderloins
1 tsp of each: salt, pepper, garlic
powder, paprika

BASE: choose lettuce or rice of

choice (or mix both)

ADD-INS: 3 TBS black beans

(drained/rinsed), 3 TBS corn, 2
TBS fresh salsa, 1/2 lime, sliced
avocado, pico, etc.

DRESSING: store bought avocado

lime dressing, or use salsa, etc.

instructions
Southwestern power bowl
2 servings
1. Make sure chicken
I LOVE power bowls because they're so
tenderloins are thawed and
versatile, quick, and easy to pack for
patted dry. lunch or scarf down for dinner. Feel free
2. Cook them in air fryer or in a to change up add-ins, protein, dressing to
make it your family's fav meal!
skillet. Slice.
3. Choose base of bowl, add
toppings, protein and
dressing and you're good to
go!

CLICK HERE FOR

video TUTORIAL
 ingredients
PROTEIN: chopped steak or rotisserie
chicken

1 can black beans (drained/rinsed)

1 can of corn (drained)
1 packet instant rice

DRESSING: store bought avocado

lime dressing, or use salsa, etc.

instructions
1. If making steak for your meal prep chipotle bowls
bowls, drizzle a skillet with
oil and let it get hot. 4 servings
2. Add steak and sear each side Another easy meal prep that doesn't hold
(I seasoned mine with salt, back on flavor! If you go the rotisserie
pepper, garlic, cumin, and chicken route, this prep requires NO
chili powder) cooking!

3. Microwave your rice, drain

and rinse your beans/corn,
and cut up any veggies
you're using
4. You can assemble these how
you wish, layered (rice on
bottom, then veggies, then
meat, etc.) OR separated like
picture.
5. I like to add lettuce + salsa to
my bowls before eating for CLICK HERE FOR
more flavor + volume! video TUTORIAL
 ingredients
PROTEIN: 4 chicken tenderloins
1 tsp of each: salt, pepper, garlic
powder, paprika, OR SHRIMP

BASE: choose lettuce or rice of choice

(or mix both) I also like using
Marketside's bagged Asian Chopped
Salad for this one

ADD-INS: shredded carrots, veggies

of choice (I like air fried broccoli in this
bowl)

DRESSING: I drizzle mine with teriyaki

sauce and yum yum sauce

instructions
Oriental power bowl
2 servings
1. Make sure chicken
I LOVE power bowls because they're so
tenderloins are thawed and versatile, quick, and easy to pack for
patted dry. lunch or scarf down for dinner. Feel free

2. Cook them in air fryer or in a to change up add-ins, protein, dressing to

make it your family's fav meal!
skillet. Slice.
3. Choose base of bowl, add
toppings, protein and
dressing and you're good to
go!

CLICK HERE FOR

video TUTORIAL
 ingredients
PROTEIN: 4 chicken tenderloins
1 tsp of each: salt, pepper, garlic
powder, paprika, OR steak

BASE: choose lettuce/spinach or rice

of choice (or mix both)

ADD-INS: halved cherry tomatoes,

banana or pepperoncini peppers, feta
cheese, pesto pasta

DRESSING: Italian dressing or pesto

sauce

instructions
Mediterranean power bowl
2 servings
1. Make sure chicken
I LOVE power bowls because they're so
tenderloins are thawed and
versatile, quick, and easy to pack for
patted dry. lunch or scarf down for dinner. Feel free
2. Cook them in air fryer or in a to change up add-ins, protein, dressing to
make it your family's fav meal!
skillet. Slice.
3. Choose base of bowl, add
toppings, protein and
dressing and you're good to
go!

CLICK HERE FOR

video TUTORIAL
 ingredients
PROTEIN: 4 chicken tenderloins
1 tsp of each: salt, pepper, garlic
powder, paprika, OR steak

BASE: choose lettuce/spinach or rice

of choice (or mix both)

ADD-INS: sliced avocado, crumbled

bacon (or bacon bits), shredded
cheese, corn, etc.

DRESSING: avocado ranch, or regular

ranch, or other dressing of choice

instructions
cobb power bowl
2 servings
1. Make sure chicken
I LOVE power bowls because they're so
tenderloins are thawed and
versatile, quick, and easy to pack for
patted dry.
lunch or scarf down for dinner. Feel free
2. Cook them in air fryer or in a to change up add-ins, protein, dressing to
skillet. Slice. make it your family's fav meal!
3. Choose base of bowl, add
toppings, protein and
dressing and you're good to
go!
 ingredients
1/2 box pasta of choice (I usually use
Penne for this)
Pesto sauce
Veggies: cherry or grape tomatoes,
spinach, red onion (olives would be
good in this if you're an olive gal)
Feta cheese
Chicken (I use rotisserie to save time)

instructions
meal prep Pesto bowls
4 servings
1. Boil your pasta then drain
These are perfect to prep ahead + take
and divide evenly into 4
on the go. They come together quickly
tupperware containers
but pack tons of flavor. I love to pack a
2. Spoon some of your pesto big Greek side salad to eat with these as
sauce into each container + well.
stir into noodles until evenly
coated
3. Sauté veggies in a skillet with
a little olive oil until tender
(not mushy), season with salt,
pepper, garlic, Italian
seasoning. Evenly spoon
veggies into containers on
top of pasta.
4. Sprinkle with feta cheese + CLICK HERE FOR
add about 4 oz of chicken to video TUTORIAL
each.
 ingredients
lettuce mix/spinach of
choice
2 chicken tenderloins
(grilled or air fried)
berries of choice (I use
strawberries, blueberries,
and dried cranberries)
feta cheese
crushed pecans or almonds
dressing of choice (I usually
use a fruity type but honey
mustard would be good on
this too!)

instructions
VERY berry chicken salad
1 serving

1. Cook chicken (grill, sauté, or such a refreshing and yummy salad that's
air fry until done) full of antioxidants, protein, and FLAVOR!

2. Assemble salad, top with

chicken and dressing of
choice!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 big can (12.5oz) of canned chicken
2 laughing cow cheeses
1/4 cup light mayo
2 TBS ranch (or just a TBS of a ranch
seasoning packet)
2-3 TBS Frank's Hot Sauce
1/4 cup chopped celery
1/4 cup shredded carrots
1/4 cup finely diced yellow onion
1/4 tsp salt, garlic powder, onion
powder (and cayenne powder for heat
if preferred)

buffalo chicken salad

instructions
4-6 servings
1. Mix everything together in
You've been warned, this chicken
a large bowl and chill in salad is SO addicting. Put it in a low
fridge for several hours. carb wrap, on crackers, or dip your
celery/carrot sticks into it. It's great
2. Serve with crackers, celery with anything!
or carrot sticks, or serve in
a low carb wrap!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 premade salad mix kit (I use
Buffalo Chicken Ranch from
Walmart)
Protein of choice (I like using Tyson
air fried nuggets or strips for this)
Dressing of choice, I like
ranch/buffalo sauce

buffalo chicken salad

instructions
2-3 servings
1. Air fry chicken nuggets or strips
until crispy, then chop into bite Such a crunchy and flavorful salad!
Switch up your salad kits and
size pieces or strips
dressing to keep things interesting!
2. Assemble salad kit
3. Top with chicken + add dressing
or other toppings if desired

CLICK HERE FOR

video TUTORIAL
 ingredients
1 lb. ground meat of choice (I combine
lean beef and ground chicken)
1/2 tsp of each: chili powder, onion
powder, garlic powder, cumin,
seasoning salt, pepper
2 oz reduced fat cream cheese
chopped burger toppings of choice (I
do finely diced onion, pickles, tomato,
sautéed mushrooms would be good
too!)
shredded cheese of choice
crumbled bacon or bacon bits

Burger sauce topping:

1/4 cup light mayo
2 TBS ketchup
1 tsp mustard
keto bacon
1 tsp cajun seasoning (Old Bay or Tony's) cheeseburger skillet
1/4 tsp garlic powder

instructions
6+ servings

This recipe is a spinoff of my original

low carb cheeseburger casserole, but
1. Brown ground meat in large skillet add bacon and only use one skillet!
Change up toppings to suit your
(can throw in a few diced onions
family's preference, serve with fries,
here for flavor). Drain grease then veggies, or on a salad! Truly what
add seasoning mixture. dreams are made of.
2. Stir in cream cheese until melted.
3. Add burger toppings and stir until
combined.
4. Stir burger sauce ingredients
together in bowl then spread over
meat mixture in skillet.
5. Top with shredded cheese and
crumbled bacon.
6. Keep heat on medium low and cover
with lid until cheese on top melts.
CLICK HERE FOR
video TUTORIAL
 ingredients
2-3 steaks (any kind, flattened
and chopped thin) OR sliced
roast beef for quicker meal
1/2 tsp salt, pepper, garlic (or
more if needed)
2 TBS soy sauce
1 Yellow onion, 1-2 bell peppers,
pepperoncini or banana peppers
Cheese of choice: I use
provolone or Pepperjack
Bread of choice: I use Hawaiian
rolls to make little sliders
Sauce: 1/2 stick butter, 1 tsp au
jus gravy mix, shake of garlic

instructions
powder
philly cheesesteak sliders

1. Get a large skillet and drizzle 4 servings

avocado oil (or any cooking oil)
You can make these with or without
in the bottom, let this get hot
veggies (if you have picky eaters)!
2. Add flattened/chopped steak Enjoy these as little sliders or place
to skillet and cook until done to filling in a hoagie for a traditional
your liking philly cheesesteak! For a lower carb
option use the filling to make stuffed
3. Add salt, pepper, garlic, and
peppers.
soy sauce and toss to coat
4. Add thinly sliced onion and
bell peppers to skillet and cook
until tender (but not mushy)
5. Place meat/veggie mixture
over sliders (or on hoagie of
choice)
6. Top with cheese
CLICK HERE FOR
7. Mix sauce ingredients together
video TUTORIAL
and drizzle over the tops of
sliders
8. Bake 350 for 15-20 min. Make them even quicker like this!
 ingredients
Hawaiian rolls (or you can use any
low carb bread if you prefer)
sliced deli turkey (I usually do 3
slices per slider)
sliced granny smith apple
cooked bacon (turkey bacon or
regular)
1 can cranberry sauce mixed with
1/4 cup light mayo (this will make
a lot so you scale down if
needed)

instructions
5 min. lunch turkey
apple sliders
1. In a bowl or Tupperware Servings will vary

container, mix together your I know, seems weird but trust me

cranberry sauce + light mayo when I say...it works together. One of
my very favorite summer lunches,
(store the remainder of this in
comes together in a hurry and great
air tight container and keep in to eat by the pool!
fridge)
2. Slice rolls in half and layer with
turkey, crispy bacon, apple
slice, and top with cranberry
mayo.
3. Serve with chips, additional
apple slices, or side salad of
choice :)

CLICK HERE FOR

video TUTORIAL
 ingredients
Low carb wrap of choice (I like
carb balance)
Chicken (or protein of choice) I
like to use my crispy nugget
recipe OR Tyson air fried
strips/nuggets as my filling
Bacon of choice (you can use
bacon bits, turkey bacon, or
regular crumbled bacon)
Shredded cheese of choice (I like
colby jack)
Sauce of choice (I like honey
mustart, hot sauce, or ranch
depending on my mood)
Fresh veggies of choice (lettuce,
spinach, tomato, onion, pickle,
cheesy bacon
etc.) crunch-wrap
instructions
1 serving (can be modified)

Wraps are so easy to make and

switch up according to what you're
1. Chop chicken into bite size pieces hungry for. Play around with fillings
and place in low carb wrap and sauces until you find the perfect
2. Its best if chicken is warm when combo!

added to tortilla so that the cheese

you add can melt (if not, you can
pop it in the microwave for a few
seconds to melt)
3. Add other ingredients and roll tightly
4. Enjoy with a fresh side salad, chips,
or alone as a snack wrap!

CLICK HERE FOR

video TUTORIAL
 ingredients
Tuna (can or packet) I like to use the
sweet and spicy chili flavor for this!
Sliced cucumbers
Siracha sauce
Everything but the bagel seasoning
Ritz crackers

Sweet + Spicy
instructions tuna bites
1. Assemble crackers just like the 1 | 5-6 cracker bites
picture! Similar to sushi, but more
2. Cracker first, then tuna, topped with Americanized. A quick little snack or
a cucumber slice, and drizzled with a speedy lunch that's full of flavor
(and protein)!
siracha and Everything But The Bagel
seasoning.

*if you need lower carb options, omit

the cracker + serve this on the
cucumber slice!
 ingredients
1 Joseph's Lavash bread wrap
1/4 cup shredded cheese (or more)
Sauce of choice
Toppings (turkey pepperoni, ground
beef, bacon bits, peppers, etc.)

instructions
Fit-ish pizza
2 servings
1. Bake wrap on a baking sheet for
3 minutes on 425 (to crisp up) Think outside the box on this one,
change up toppings, use different
2. Add sauce of choice sauces, etc. You can use a whole
3. Toppings/veggies of choice (I wrap or cut them in half to make
usually do shredded mozzarella, smaller portioned pizzas.

turkey pepperonis, and banana

peppers or spinach)
4. Bake for 5 more minutes on 425
or until wrap is crisp and cheese
is melted

CLICK HERE FOR

video TUTORIAL
 ingredients
1 Joseph's Lavash bread wrap
Sauce (I use ranch for this one)
1/4 cup (or more) of shredded
cheese, I use colby jack or any
yellow and white mixed cheese
Bacon bits to taste
Shredded rotisserie chicken

Chicken bacon
instructions ranch pizza
2 servings
1. Bake wrap on a baking sheet for
3 minutes on 425 (to crisp up) My husband's favorite variation of my
Fit-ish pizza! I use rotisserie chicken
2. Add sauce (ranch)
for this to make the prep even
3. Add shredded chicken, then quicker.
sprinkle with cheese and add
bacon bits
4. Bake for 5 more minutes on 425
or until wrap is crisp and cheese
is melted
5. Serve with ranch dipping sauce
if preferred

CLICK HERE FOR

video TUTORIAL
 ingredients
1 Joseph's Lavash bread wrap
Sauce of choice (for this one you
have several options: salsa, sour
cream, guacamole, refried beans,
cheese dip, etc.)
1/4 cup (or more) of shredded
Mexican blend cheese
Ground beef (browned with taco
seasoning packet)
Taco toppings of choice: Pico,
jalapenos, black beans, olives, etc.
shredded lettuce (add after baking)

instructions
fit-ish taco pizza
2 servings
1. Bake wrap on a baking sheet for 3
Another yummy variation of my Fit-ish
minutes on 425 (to crisp up)
Pizza, a great 2 in 1 that's perfect when
2. Add sauce of choice you're craving tacos AND pizza.
3. Add taco meat, cheese, and
toppings of choice
4. Bake for 5 more minutes on 425 or
until wrap is crisp and cheese is
melted
5. Add shredded lettuce and drizzle
with additional taco toppings of
choice (salsa, sour cream, or queso!
 ingredients
1 loaf of sliced french bread (you
can also use frozen garlic bread
for this as well!)
pizza sauce
shredded cheese
Toppings (turkey pepperoni,
ground beef, bacon bits,
peppers, etc.)

instructions
french bread
pizza
servings will vary
1. You can do this in the oven
but I just pop mine right in the If you can't tell, my family really loves
air fryer! pizza lol. This is another quick and
easy pizza I like to make in a hurry
2. Take french bread slices and that my boys LOVE! If you're making
add sauce of choice it for YOU and want something a little
more nutrient dense, pile on the
3. Toppings/veggies of choice (I
veggies!
usually do shredded
mozzarella, turkey
pepperonis)
4. Bake for 4-5 minutes on 400
or until bread is toasted and
cheese is melted
 ingredients
6 chicken tenderloins (thawed)
Milk mixture:
1 ½ cups milk + 1 TBS vinegar
½ tsp salt
1 tsp garlic powder
½ tsp onion powder
½ tsp cayenne pepper
¼ cup hot sauce

Breading mixture:
1 ½ cups flour
1 tsp paprika
½ tsp garlic powder
1 tsp salt
1 tsp cajun seasoning
double crunch fried
instructions chicken (strips)
1. In a medium sized bowl, add all of the milk 6 tenders | 3 servings
mixture ingredients and whisk. Place chicken
This may not be the most "Fit-ish”
tenderloins in this bowl to soak while you
recipe in the cookbook, but I still think
prepare the breading mixture.
everyone needs a good fried chicken
2. In a separate bowl, add all breading mixture
recipe in their life. Look no further
ingredients and mix.
because this chicken is so crispy,
3. Take chicken out of the milk mixture and coat
tender, and juicy on the inside! I love
in flour mixture. THEN place that same chicken
mine with baked fries and cole slaw :)
tender in the milk again, then the breading
(this is why it’s called DOUBLE crunch
chicken). Place tender on plate until all tenders
have been dipped.
4. Get a skillet and fill with oil about two inches
deep, place heat on medium/medium high and
wait for it to get hot (you will know it's hot
enough if you sprinkle a tiny bit of flour into oil
and it sizzles). Place a few tenders in the hot
oil and fry (about 4 minutes, flip, then 4 more
minutes = 8 minutes total…I set a timer just to
be sure!). If you notice your tenders are getting
too brown too quickly, turn your heat down. As
tenders finish frying, place on a plate lined CLICK HERE FOR
with paper towels.
video TUTORIAL
 ingredients
3 chicken breasts OR 5-6 chicken
tenderloins
3 TBS butter
1 tsp minced garlic
2 TBS chicken broth
1 cup milk (or heavy cream)
2 oz cream cheese
2/3 cup parmesan
1/4 cup mozzarella (or pepperjack)
2 cups steamed broccoli (I also add
mushrooms to mine)
more mozzarella to melt on top
1/2 tsp salt, pepper or more to taste
creamy chicken +
instructions broccoli bake
1. Season chicken with salt, pepper, 4-6 servings
garlic, then air fry or sauté chicken in A very rich and creamy "keto-style"
skillet until done then cut into bite casserole bake. Eat alone or over a
size pieces bed of white rice or pasta!

2. In a skillet on medium heat, melt

butter and add minced garlic
3. Add chicken broth and milk then
simmer until thickened
4. Add cream cheese, parmesan,
mozzarella, salt, pepper and simmer
until thick
5. Stir in steamed broccoli and cooked
chicken and place in baking dish
6. Top with more mozzarella and broil in
oven until cheese is melted
7. Serve alone as more of a "keto style"
meal or serve over white rice or pasta
CLICK HERE FOR
video TUTORIAL
 ingredients
1 shredded rotisserie chicken (or
1 lb. lean ground beef)
1 taco seasoning packet
1/2 can rotel (drained) OR PICO
1 can fat free cream of chicken
soup
1/2 cup light sour cream or PLAIN
unflavored greek yogurt
1 cup shredded cheese
Doritos (crushed)
(optional add ins: black beans,
corn, tomatoes, onion)

Cheesy Chicken
instructions dorito casserole
1. Shred rotisserie chicken (or brown 6-8 servings
taco meat) in a large bowl mix in the A casserole that tastes more like a
Rotel, cream of chicken soup, sour fiesta. Great for weeknights because
it comes together in a pinch and sure
cream.
to please the whole fam. Feel free to
2. In a glass baking dish, spread a thin
sub a "healthier" Dorito alternative if
layer of crushed Doritos (sorry, I do you prefer, I can't find one I like so I
NOT have a healthy substitute in just take my chances with this one.
mind for these that I like lol).
3. Spread the meat mixture over
doritos, cover with shredded cheese
and a few more crushed chips on
top.
4. Cover with foil and bake for 25
minutes until cheese is melted.
5. I'm sure you could serve this over a
bed of shredded lettuce if preferred,
CLICK HERE FOR
because...health.
video TUTORIAL

alternate video shown here

 ingredients
2-3 steaks of choice (marinate in soy
sauce, italian dressing, minced garlic,
honey, salt/pepper)
1/2 cup beef broth or chicken broth
1/2 cup mushrooms chopped
1/4 onion finely diced
1 tsp minced garlic
2 TBS butter
2 TBS light sour cream
salt, pepper

instructions
mushroom gravy
1. Cut your steak into bite sized chunks steak bites
and let them marinate in a bowl
while you get your other ingredients 3-4 servings
ready (or overnight) A delicious way to sneak some
2. Get a skillet and drizzle a little veggies in to your dinners! This sauce
avocado oil or olive oil, let this get is so good (on steak AND veggies
hot then add steak bites (spread too!)

them out, don't pile them up on each

other)
3. Once one side of steak has a nice
brown sear, flip pieces and sear the
other side. Once these are done to
your liking, remove from skillet and
set aside. Don't wash skillet out!
4. Melt butter + add minced garlic,
onions and mushrooms. Saute until
tender and add beef or chicken
broth. Simmer until thickened.
5. Season with salt and pepper and stir
in sour cream right before serving.
CLICK HERE FOR
Spoon this sauce over your steak video TUTORIAL
bites and enjoy!
 ingredients
1 lb. ground turkey or lean beef
1/2 cup breadcrumbs
1/2 cup ketchup
1/4 cup up to 1/2 cup milk
1 egg
1 tsp salt + pepper

Sauce:
2 TBS brown sugar
1/2 cup ketchup
1 TBS soy sauce

meatloaf
instructions
1. In a large bowl, (works best if you 5-6 servings
use your hands to mix this) mix Meatloaf gets a weird rep, but it's my
together 1 lb. raw ground husband's favorite so it deserved a
turkey/chicken (or lean ground spot in this cookbook! This one is no
fuss and gets straight to the point!
beef), breadcrumbs, ketchup, milk, 1
Serve with your family's favorite sides
egg, salt & pepper.
or use the leftovers to make a
2. Shape into rounded loaf and place meatloaf sandwich (my fav)
on a baking sheet lined with foil. I
like to make an indentation (like a
ditch) down the middle of my loaf
because it helps hold the sauce.
3. In a small bowl mix together 1/2 cup
more of ketchup, 2 TBS brown sugar,
and a splash of soy sauce
4. spread half of the sauce over the top
of loaf (use the other half about
halfway through baking) and bake at
350 for 45 minutes to an hour (until
middle is no longer pink). CLICK HERE FOR
video TUTORIAL
 ingredients
1 low carb wrap
shredded rotisserie or canned chicken
1 laughing cow cheese
shredded cheese
bacon bits
ranch/hot sauce for dipping

chicken bacon
instructions ranch pinwheels
1 wrap
1. Spread laughing cow
This 5 minute meal is so quick and
cheese over the surface of easy and can be easily changed to fit
your tortilla whatever you're hungry for. It's low
carb but packed with protein and sure
2. Add chicken, cheese, and to be a weekly favorite!
bacon bits
3. Heat in the microwave for
20 seconds
4. Roll tortilla (like a burrito)
tightly
5. Slice 1 inch wedges
6. Dip in ranch (I mix mine
with hot sauce)

CLICK HERE FOR

video TUTORIAL
 ingredients
1 low carb tortilla
pizza sauce
shredded mozzarella cheese
turkey pepperonis
other pizza toppings of choice:
bacon bits, veggies, etc.

pizza pinwheels
instructions
1. Spread pizza sauce over the 1 | 6-8 pinwheels

surface of your tortilla Think macro-friendly pizza rolls that are

2. Add toppings and shredded done within 5 minutes. Super easy and
can be made with any pizza toppings
cheese you and your family enjoys.
3. Roll tortilla (like a burrito)
tightly
Click here to see the air fryer I use!
4. Slice 1 inch wedges
5. Air fry for 3-4 minutes on 380
6. Dip in ranch or marinara!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 turkey kielbasa
8 oz cream cheese
1/4 cup shredded cheese of choice
1 jalapeno (diced)
1/4 tsp garlic powder + seasoning salt
bacon of choice (regular or turkey)
brown sugar for topping (can use
regular or brown sugar splenda)

keto jalepeno popper

instructions bites
1. Mix cream cheese, shredded makes 15+ bites
cheese, jalapeno, seasonings These bites are full of flavor and
together in a bowl and set aside make for the perfect appetizer or add
2. Slice kielbasa into bite size pieces some sides and call it a main meal!
3. Slice uncooked bacon in half (so you
have 1/2 sized pieces)
4. Spread some of the filling over
bacon slide, then place sausage bite Click here to see the air fryer I use!
at the end and roll up (see video if
you're confused)
5. Secure with a tooth pick if you have
one + top with brown sugar
6. Arrange bites in air fryer (don't pile
up on each other, spread them out a
little) and air fry for 15 minutes on
390
*can make these in oven if you don't
have air fryer but it may take longer*
CLICK HERE FOR
video TUTORIAL
 ingredients
1 big can (12.5oz) of canned chicken
3 laughing cow cheeses
2-3 TBS Frank's Hot Sauce
wonton wrappers (I get mine from
walmart)
avocado oil (if frying)

buffalo chicken
instructions wontons
1. Mix everything together in a large 3 servings = 18 wontons
bowl You've been warned, this may be the
2. Place a small amount of the filling on best way to enjoy my fit-ish buffalo
one side of your won ton wrapper, chicken dip. You can shallow fry OR
use water along the edges to help crisp them up in the air fryer!

seal the wonton when folding over

3. Pinch edges to seal
4. Shallow fry wontons in avocado oil
(flip once one side is golden brown)
OR air fry on 400 until crisp (flipping
halfway through to brown each side)
5. Serve with ranch, celery or carrot
sticks!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 Low carb bun
1 lb. lean beef, ground turkey/chicken
Cheese of choice
1 finely sliced yellow onion
toppings of choice (I use burger
sauce, BBQ sauce, caramelized onion,
pickle, lettuce, etc.)

Optional burger sauce:

2 TBS ketchup
2 TBS light mayo
1 tsp creole type seasoning of choice( I
usually use Old Bay seasoning)
sprinkle of garlic + salt
1 teaspoon dijon mustard
cowboy burger
instructions
4 servings = 4 burgers
1. Pat out + season 4 patties
2. Season well with seasoning salt then Juicy, saucy, filling + perfect to refuel after
cook in air fryer, grill, or in a skillet on a heavy leg day. Serve it with caramelized
onions (or store bought French fried onions
medium high heat until outside has
to save time) and enjoy with fries or
been seared, and inside is no longer
veggies. To lighten this up, serve it with a
pink. (in my air fryer I do about 5 min lettuce bun + a side salad. The possibilities
on each side at 400 degrees) are endless.
3. If using carmelized onion, in a skillet
with a little avocado oil, saute onions
on medium low heat until soft. (season
with garlic, salt, pepper)
4. Top with cheese, BBQ sauce, burger
sauce, carmelized onions and toppings
of choice! Serve on low carb bun (or
lettuce if you wanna be sad hehe).

*You can also make this and serve it in a

low carb tortilla as a quesadilla burger!
 ingredients
1 Joseph's pita or Lavish bread wrap
pizza sauce (or use burger sauce,
recipe on pg. 70)
ground beef/turkey
shredded cheddar cheese
diced burger toppings of choice (I like
pickles, onion, tomato, shredded
lettuce)
optional toppings: bacon, mushrooms,
caramelized onions

fit-ish
instructions cheeseburger pizza
1 serving
1. Bake wrap on a baking sheet for 3
minutes on 425 (to crisp up) Can't decide which sounds better...a juicy
2. Prepare burger sauce (or use pizza burger or a cheesy slice of pizza? Have the
best of both world's with this Fit-ish
sauce) and spread onto pita or
creation. Top with burger toppings of
lavish bread
choice + bake in the oven or air fryer.
3. Top with shredded cheese, ground
beef, and burger toppings
4. Bake for another 5 minutes on 425
until crisp and cheese is melted
5. Top with shredded lettuce if
preferred

CLICK HERE FOR

video TUTORIAL
 ingredients
1 pack Hawaiian rolls
1 pack of deli ham (I usually get 9 oz)
Pepperoni (I use turkey pepps)
1 pack of mozzarella cheese slices
thin sliced salami (optional)
1/2 stick butter
1 tsp italian seasoning
1/2 tsp garlic powder
pizza sauce of choice

optional parmesan for sprinkling, other

pizza toppings (I like banana peppers
on mine)

pizza sliders
instructions
12 sliders
1. Cut rolls in half and lay bottoms in
a greased 9x13 baking dish These are a crowd pleaser for sure, and
2. Layer ham, salami (optional), come together in minutes. So much better
than basic ham and cheese sandwiches :)
pepperoni
pair this with an Italian side salad if you
3. Spoon a little bit of pizza sauce on
must and call it a day. We can get back to
top of meat then top with a small our meal prep tomorrow hehe.
square of cheese
4. Top with bun
5. In a small bowl melt butter and stir
in Italian seasoning and garlic.
Pour evenly over the tops of all
sliders.
6. Cover with foil + bake on 375 for
20-25 min or until toasted and
cheese is melted. Add additional
pizza toppings if you prefer.
 ingredients
1/2 box spaghetti noodles of choice
1 lb. lean ground beef (or ground
chicken/turkey, or italian sausage)
1 jar spaghetti sauce of choice
pepperonis (I use turkey pepperoni)
shredded mozzarella cheese
1 tsp salt, pepper, garlic, italian
seasoning, sugar (more or less to
taste)

pizza spaghetti
instructions
1. Preheat oven to 375 and boil 6-8 servings
noodles until tender, strain.
Can you tell what our favorite food is? For
2. In a large skillet, brown meat,
some reason adding turkey pepperonis and
drain and season well. mozzarella cheese really make basic
3. Add spaghetti sauce and spaghetti more appealing to my boys.
seasonings listed above. Simmer. Make this with ground beef/turkey/chicken,
4. Mix the noodles with about 3/4 of or italian sausage to spice things up a bit.
your sauce (save a little bit of it to
go on top).
5. Place noodles (mixed with sauce)
in a glass baking dish, layer with
pepperonis, then a little of the
remaining sauce on top. Then
sprinkle with mozzarella cheese.
6. Bake for 15 min until melted.

*feel free to add other pizza toppings

(mushrooms, onion, peppers, bacon,
etc...my boys are picky so we're
basic)
 other ideas:
1 minute buffalo chicken dip (click): with a fork, mash
together 1 small can chicken (trust me) with 1 laughing cow
cheese wedge. Stir in some franks hot sauce (to taste, I
usually do 1-2 tablespoons) and top with shredded cheese.
Microwave for 1 min. Serve with chips and/or sliced veggies!

Buffalo Chicken Dip Quesadilla: make the light buffalo

chicken dip above and put it inside a low carb wrap, add
more cheese + toast both sides!

MorningStar chicken patty on low carb bun-I like mine

with lettuce, pickles & light mayo (my husband even likes
these + he's picky!)

Burrito Bowl: brown ground turkey/chicken, ½ log of

chorizo together with finely diced yellow onion. Season
with garlic, salt, pepper, cumin, lime juice to taste (or you
can add a taco seasoning packet). I like to eat mine on rice
with shredded lettuce, salsa, pico, and/or gauc. I probably
eat this 3-4x during the week!

Tuna: 1 can of canned tuna in water (drained), 1-2 TBS light

mayo or greek yogurt, relish, salt, pepper, (optional boiled
egg) served with crackers, pita bread, low carb wrap, or
bread.

Italian salad: lettuce/salad mix, turkey pepperonis,

pepperoncini/banana peppers, thinly sliced red onion,
Parmesan/feta cheese, cooked rotini or tortellini noodles
(optional), drizzle with light Italian dressing...OR you can
leave out the salad mix to make this into a pasta salad
which is also a great side! (also on pg. 64)

Chicken Quesadilla: canned, cooked or rotisserie

shredded chicken, shredded cheese, add in optional diced
tomatoes, onion, jalapenos in a low carb tortilla (toasted) I
dip mine in salsa

Southwestern Salad (quick): salad mix, canned chicken

(drained and heated up), sprinkle of black beans, corn,
pico, and topped with salsa or dressing of choice. I like to
crush tortilla chips on top!

Ham and Cheese Quesadilla: I like to use ham, Colby jack

cheese, light mayo and banana peppers, then toast in a
skillet until everything is melted.

Deli Meat Wrap: your choice of deli meat (I like ham or

rotisserie chicken), add cheese, spicy mustard, lettuce, and
banana peppers (or whatever like) in a low carb
tortilla/wrap.

BBQ Chicken Quesadilla: shredded chicken (I use

rotisserie chicken), shredded cheese, diced onion,
crumbled bacon or bacon bits, bbq sauce of choice. Toast
each side + eat warm!

Peanut butter + banana sandwich on low carb bread (an

oldie but a goodie) you can also make this with a low carb
tortilla and toast each side + eat warm!

Grown-up Lunchable: Turkey pepperonis or deli meat,

sliced cheese or cheese cubes of choice, I like to use pita
bread cut in fourths or crackers. Big side of fresh fruits
and/or veggies with hummus or homemade ranch (pg.
62).
Sides +
Snacks
R E C I P E S

MAKAYLA THOMAS
 ingredients
3-4 medium/large red potatoes
2 TBS avocado oil
salt, pepper, garlic powder,
cajun seasoning-optional (to
taste)

fit-ish fries
instructions 3-4 servings

1. Slice potatoes into long, thin fry You can use any type of potato (I
shaped strips. prefer red/yellow potatoes but you
2. Place in a large bowl, lightly drizzle can also use sweet potatoes or russet
with olive or avocado oil and season
generously with salt, pepper, garlic.
3. Spread out onto a foil lined baking
sheet sprayed with nonstick spray
4. Bake on 425 degrees until crispy, flip
halfway through! Usually 10-12
minutes each side depending on
how thick you slice them!

*make sure potatoes are spread out so

that they are not piled on top of one
another. This will help them crisp up!

CLICK HERE FOR

video TUTORIAL
 ingredients
Halved cherry or grape tomatoes
a little bit of finely diced onion
Feta cheese
Fresh sliced (or pearls) mozzarella
1/2 tsp each: garlic, salt, pepper,
Italian seasoning

feta veggies
instructions 4-6 servings

(I measure these with my heart usually Such a refreshing + flavorful take on

depending on how much I want to have veggies! You can eat this as a side,
prepared)... or put them into your favorite pasta
dishes.
1. In a glass baking dish, add your
halved cherry or grape tomatoes,
onion, fresh mozzarella, and sprinkle
with feta cheese. (optional, drizzle a
little bit of olive oil over the top).
2. Sprinkle generously with garlic
powder, salt, pepper, and Italian
seasoning.
3. Bake on 400 for 20-30 min or until
tender and melty.
 ingredients
1 cup instant rice (or if using rice
maker you can use regular rice)
1 cup water
1/2 tsp Knorr Caldo De Tomate
seasoning (walmart)
salt

instructions
mexican rice
2 servings
1. Mix water and tomato seasoning
together in a bowl If you have a rice maker, you can use
2. Add uncooked rice to seasoned it for this, or you can use microwave
instant rice. Great to serve as a side
water
OR use as the base of your taco
3. Microwave according to back of salads or burrito bowls!
instant rice box (usually about 5 min)
4. Fluff with a fork
5. Top with white cheese dip if
preferred :)

CLICK HERE FOR

video TUTORIAL
 ingredients
Finely diced yellow onion (about
1/4 cup)
1 can drained/rinsed black beans
juice of a lime
1/4 tsp cumin, garlic powder,
chili powder, salt, cayenne
(optional) b

refried (black beans)

instructions 4 servings

1. In a skillet with a little oil, saute Despite how these look, they actually
onion until tender taste great and are full of nutrients! I
2. Add drained/rinsed black beans to like to serve mine with white cheese
skillet with seasoning mixture and on top.
cook for 2-3 minutes
3. Squeeze juice of 1/2 lime into beans
4. Mash beans with masher until they
are as smooth as you like!
5. Taste and add more seasonings if
you prefer

CLICK HERE FOR

video TUTORIAL
 ingredients
FRESH broccoli florets
cooking spray (I use avocado oil
spray)
seasoning salt, pepper, garlic powder

air fried broccoli

instructions
servings will vary
1. I like to pull my broccoli florets apart
My #1 way to eat broccoli! This
so they are pretty small (they get
broccoli is flavorful, crisp, and goes
crispier this way) great with any meal. If you don't have
2. Spray with cooking spray air fryer you can do this in the oven,
3. Season generously with seasoning just make to flip your broccoli halfway
salt, pepper, and garlic powder through baking.

4. Air fry for 6-10 minutes on 380

degrees
5. Shake and continue to cook for
another 5 minutes (or more
depending on how crispy you like
yours)

CLICK HERE FOR

video TUTORIAL
 ingredients
2 packages Idaho buttery instant
mashed potatoes (prepared with half
water, half milk)
1/2 stick butter
1/2 cup sour cream (or plain
unflavored greek yogurt)
1/4 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
1 cup shredded cheese (I like colby
jack or cheddar)
bacon bits

loaded mashed
instructions potato casserole
6-8
1. Read the back of the instant
potatoes for directions and prepare I know some people are skeptical
about instant potatoes but trust me,
them accordingly BUT instead of
this is an all time favorite at any pot
using only water to prepare, use half luck, family reunion, or grill out!
water, half milk
2. Once potatoes are cooked, remove
from heat and stir in half stick of
butter and sour cream (or Greek
yogurt)
3. Add seasonings then place potatoes
in a casserole dish
4. Top with shredded cheese and
bacon bits and bake on 350 for 20
minutes or until hot and cheese is
melted
 ingredients
Package of iceberg salad mix (or any
type of salad mix your family likes)
thinly sliced red onion
feta cheese
pepperoncini peppers (or banana
peppers)
Olive garden brand light dressing
(Walmart) or any Italian dressing
Optional: chopped pepperonis, diced
tomato, croutons, etc.

olive garden
instructions
side salad
servings will vary
1. Add everything to a large bowl
2. Drizzle dressing and then shake bowl I love Italian salads, this one goes
great with pasta or chicken (honestly
or stir with serving spoon
anything!) Feel free to change up
3. Pro tip: add a small splash of the veggies depending on what your
pepperoncini/banana pepper juice family likes
from the jar to your salad for extra
flavor (and to make your dressing go
further)
4. Serve immediately (if it sits too long
it gets soggy/wilted)
 ingredients
4-5 crackers of choice (or omit
this if you enjoy low carb)
Salami rounds (or turkey
pepperonis)
laughing cow cheese (or cream
cheese)
Pepperoncini peppers (sliced)

instructions
salami bites
1 serving = 4-5 crackers
1. Spread laughing cow cheese
onto crackers a QUICK + yummy snack that
everyone will love! You can use
2. Add salami or pepperoni
pepperoni if you don't have salami,
3. Top with pepperoncini pepper and cream cheese if you don't have
and enjoy! laughing cow cheese.
 ingredients
1/2 block cream cheese
(reduced fat)
1 TBS diced jalapenos (I use
pickled)
2 TBS shredded cheese
(reduced fat if preferred)
2 TBS bacon bits or crumbled
bacon
1/8 tsp garlic power
1/8 tsp seasoning salt

Jalapeno
instructions popper dip
2 servings
1. Mix everything together + serve
(cold or hot)! A quick dip that you can eat cold or
hot! Serve with wheat thins, crackers,
or veggies! (I promise this really is not
spicy!)
Double the recipe if you want to
make a bigger batch, this recipe
makes about 2 servings!

This dip is also great added on top

of grilled chicken (I like to sprinkle
a little more cheese on top and
bake in the oven just until
everything is hot and melted)

CLICK HERE FOR

video TUTORIAL
 Other side ideas
Sautéed veggies I like zucchini, onion, mushrooms
sautéed together with soy sauce, garlic, salt,
pepper in a skillet) the key is to let your skillet
(with a little bit of oil) get hot before adding
veggies, and when they are just about done add
your soy sauce (or other sauce of choice).

White or brown rice, or quinoa I usually use

steamable bags of frozen rice or Minute rice for
convenience.

Glazed Carrots-4-5 whole carrots (sliced), melt 2

TBS butter in skillet, add carrots + cover with a lid
for 3 minutes. Add 1/4 cup sugar (or maybe a little
less if you don't like yours sweet), and season with
salt, pepper, garlic. Add 1/2 cup (or more if needed)
chicken broth and cover. Let simmer for 5-10 more
min until tender.

Sautéed mushrooms + onions with garlic & butter

(you can substitute with a lighter fat/oil if you
aren’t a butter user-I personally am). Stop sautéing
when onions are soft and caramelized.

Fried rice (click here)

Cauliflower rice (steamer bags in frozen food aisle)

Pasta salad: from a box (I like Suddenly Salad

pasta or bow tie noodles) to that, add splash of
italian dressing or a heaping spoon of pesto sauce,
pepperoncini peppers, diced tomatoes, thinly
sliced red onion, parmesan cheese, salt, pepper.

Side salads: secret: I like to buy a container of the

Ginger dressing from the restaurant (I buy mine
from Jasmine) and use it on salads/lettuce
wraps/stir fry basically everything...no I don’t know
the nutrition facts and I really don’t care LOL

Deviled eggs: after boiling (10-12 minutes) and

peeling, cut eggs in half longways, in a small bowl
mash the yolk and mix with a small amount of
light mayo (or plain greek yogurt) , add relish, salt,
sugar, pepper, and sprinkle with paprika (or
whatever you use to fix up deviled eggs...everyone
has a different preference for these!) then put the
yolk mixture back into the whites. Refrigerate then
serve.
Sweets
R E C I P E S

MAKAYLA THOMAS
 ingredients
1 low carb tortilla
1 TBS butter
2 TBS brown sugar (I used brown
sugar Splenda)
1/4 tsp cinnamon

FROSTING:
1 TBS cream cheese
2 TBS powdered sugar (I used Swerve
powdered sugar)
1-2 tsp milk

fit-ish cinni-mini's
instructions
1 | 6-8 mini's
1. Melt your TBS of butter in a small
These are adorable and so much
bowl, add brown sugar and stir until
easier than making an entire pan of
combined real cinnamon rolls from scratch (and
2. Spread this mixture over entire a lot more macro friendly too).
surface of low carb tortilla
3. Roll tightly then slice in one inch
Click here to see the air fryer I use!
pieces
4. Air fry for 4 minutes on 380, then top
with cream cheese frosting!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 box Funfetti cake mix
2 scoops vanilla protein powder
1 cup water
6 Tablespoons liquid egg whites
1/4 cup Greek yogurt
Frosting of choice

fit-ish funfetti
instructions cake
1. Whisk all ingredients well in a large 24 cupcakes
bowl
2. Pour batter into greased cupcake
Funfetti with extra protein (and
pan OR into 2 round cake pans
GREAT macros!). Frost these babies
3. Bake cupcakes for about 15 min on
with your favorite icing...or eat them
unfrosted as muffins. You can't go
350F (or until toothpick comes out
wrong with these!
clean). If making small cakes, check
them after 18 minutes.
4. Let cool + frost with frosting of
choice or enjoy unfrosted as muffins!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 cup Greek Yogurt
1 block of cream cheese (reduced fat
if preferred)
1 tsp vanilla
2 eggs
1 scoop vanilla or chocolate protein
powder
1/4 cup sugar (or sugar substitute of
choice)
6 crushed oreos + 1/4 cup chocolate
chips
12 oreos (to use as crust, optional)

macro-friendly mini
instructions
oreo cheesecakes
12 mini cheesecakes
1. Cream together cream cheese and
greek yogurt, add vanilla, sugar, and One of my favorite desserts because
I can eat one and be satisfied! These
beat in eggs with hand mixer one at
are so rich and taste like regular
a time.
cheesecake (but more macro-
2. Stir in protein powder and mix ins of friendly!) a win-win in my book.
choice (crushed oreos and chocolate
chips).
3. Line cupcake pan with cupcake
liners and place 1 oreo in the bottom
then fill about 1/2 way with
cheesecake batter
4. Bake for 15 min on 250, THEN
another 15 minutes on 300F (or until
middle is set and doesn't jiggle)

CLICK HERE FOR

video TUTORIAL
 ingredients
1 cup Greek Yogurt
1 block of cream cheese (reduced fat
if preferred)
1 tsp vanilla
2 eggs
1 scoop vanilla or chocolate protein
powder
1/4 cup sugar (or sugar substitute of
choice)
Zest of a lime + juice of half
6 crushed golden oreos + 1/4 cup
white chocolate chips
12 Golden oreos (to use as crust,
optional)
key lime pie mini
instructions
cheesecakes
12 mini cheesecakes
1. Cream together cream cheese and
A match made in heaven, key lime
greek yogurt, add vanilla, sugar, and
pie and cheesecake...one of my
beat in eggs with hand mixer one at favorite desserts! With a golden oreo
a time. crust and amazing macros, these are
2. Stir in protein powder, lime zest and hard to beat!
juice, and mix ins of choice (crushed
golden oreos and white chocolate
chocolate chips).
3. Line cupcake pan with cupcake
liners and place 1 oreo in the bottom
then fill about 1/2 way with
cheesecake batter
4. Bake for 15 min on 250, THEN
another 15 minutes on 300F (or until
middle is set and doesn't jiggle)

CLICK HERE FOR

video TUTORIAL
 ingredients
1.5 cups rolled oats
1.5 cups rice krispy cereal
1/2 cup honey
1/2 cup peanut butter
1/2 cup sugar (I use Swerve for sugar
substitute)
chocolate chips/toppings of choice

Super simple
instructions
granola bars
10-12 bars
1. Mix oats and cereal in a large bowl
So dangerously easy and your kids
and set aside.
will think they're eating candy bars.
2. In a small sauce pot on medium heat, Eat them plain, sprinkle with
melt honey, peanut butter, and chocolate chips, or layer with melted
sugar/swerve together just until chocolate + toppings of your choice!
sugar dissolves (4-5 min).
3. Add mixture to your oats/cereal and
stir to coat.
4. Press into a greased glass baking
dish (I used a smaller one so they'd
be thicker). I use the back of a spoon
to press them down so they're really
compacted.
5. Sprinkle chocolate chips over the
top or melt chocolate and drizzle. I
added a variety of toppings my
family likes.
CLICK HERE FOR
6. Let them chill until chocolate video TUTORIAL
hardens, then slice + enjoy!
 ingredients
Cake:
3 TBS dry cake mixture (see
instructions, one box must be angel
food cake mix, the other can be any
flavor cake mix)
2 TBS water

Topping:
1 TBS melted peanut butter
chocolate chips

Reese's mug cake

instructions
1 serving
1. Mix together your DRY boxed cake
A Reese's chocolate peanut butter
mixes (one must be angel food cake,
cupcake that's ready in less than a
the other can be any flavor, I used
minute? Dreams do come true.
butter pecan flavored here but
chocolate would also be good in
this) I like to store mine in a large
tupperware.
2. Take 3 TBS from your mixed cake
mixes and mix with 2 TBS water. Stir
until well combined.
3. Microwave for 45 seconds or until
fluffy.
4. Add peanut butter and chocolate
chips on top!

CLICK HERE FOR

video TUTORIAL
 ingredients
Cake:
3 TBS dry cake mixture (see
instructions, one box must be angel
food cake mix, the other can be any
flavor cake mix)
2 TBS water

Filling:
2 TBS coconut flakes
1 TBS sweetener (I like splenda or
swerve)
2 TBS vanilla greek yogurt
2 TBS whipped cream (from a can)

100 calorie
instructions coconut cake
1 serving
1. Mix together your DRY boxed cake
mixes (one must be angel food cake, Think grandma's coconut cake but
the other can be any flavor) I like to lighter and perfectly portioned!
store mine in a large tupperware.
2. Take 3 TBS from your mixed cake
mixes and mix with 2 TBS water. Stir
until well combined.
3. Microwave for 45 seconds or until
fluffy.
4. Split cake in half once cooled and
add filling between cakes and more
on top.
5. Top with more whipped cream if
preferred.

CLICK HERE FOR

video TUTORIAL
 ingredients
Cake:
3 TBS dry cake mixture (see
instructions, one box must be angel
food cake mix, the other can be any
flavor cake mix)
2 TBS water

Topping:
2 TBS sliced strawberries
1 TBS sweetener (I like splenda or
swerve)
Whipped cream

100 calorie
instructions
strawberry shortcake
1. Mix together your DRY boxed cake 1 serving

mixes (one must be angel food cake, Is there anything better than a
the other can be any flavor) I like to miniature strawberry shortcake that's
store mine in a large tupperware. less than 100 calories? Probably not.
2. Take 3 TBS from your mixed cake
mixes and mix with 2 TBS water. Stir
until well combined.
3. Microwave for 45 seconds or until
fluffy.
4. Add sweetened strawberries and
whipped cream on top!

CLICK HERE FOR

video TUTORIAL
 ingredients
1 Tablespoon + 1 teaspoon Flour
1 Tablespoon + 1 teaspoon Sugar
2 teaspoons cocoa powder
2 teaspoons water + 2 teaspoons oil
1 Tablespoon chocolate chips

1 minute mug
instructions brownie
1 brownie
1. Mix the ingredients together
(make sure you don't confuse One of my personal favorites! Not
teaspoons for tablespoons in necessarily 100% "healthy" but
definitely better than eating an entire
this recipe) in a small ramekin
pan of brownies!
or mug
2. Microwave for 45 seconds.
3. I like to top mine with Halo Top
ice cream or frozen cool whip!
4. If you like Reece's try adding a
small dollop of peanut butter to
this!

CLICK HERE FOR

video TUTORIAL
 ingredients
2 cuties (little oranges) frozen
dollop of cool whip (I also
keep this frozen)

orange
instructions dreamsicle
1 Shake
1. put all ingredients in your blender
and blend well (I blend mine very Almost too good to be true, such a
great little macro-friendly treat that
well because I do not like pulp)
tastes just like a Dreamsicle (but full
of vitamin C)!
 ingredients
1/2 of a Fairlife protein shake
(I like the strawberry or
vanilla for this shake)
1/2 cup strawberry OR
lemon Halo Top icecream
(OR you can use frozen cool
whip here)
4-5 strawberries
1/2 of a Crystal Light
lemonade packet
4-5 ice cubes
strawberry
instructions lemonade shake
1 shake
1. Put all ingredients in your
blender and blend well The perfect treat on a warm day, but
2. If you like a thicker shake, add even better because this tastes like a
smoothie but has the macros of a
more ice!
protein shake!

CLICK HERE FOR

video TUTORIAL
 ingredients
3/4 of a Fairlife protein shake
(I like chocolate or vanilla for
this shake)
2 TBS dry oreo pudding mix
2 oreos (crushed)
1/2 cup vanilla Halo Top
icecream (OR you can use
frozen cool whip here)
4-5 ice cubes

oreo protein
instructions shake
1. Put all ingredients in your blender 1 shake

and blend well If you love Oreo milkshakes but don't

2. If you like a thicker shake, add love the macros...I got you with this.
more ice!
3. Top with whipped cream and
crushed oreo if you wish

CLICK HERE FOR

video TUTORIAL
 ingredients
1/2 cup almond milk
1 scoop vanilla protein
1 TBS PB2 powder (or peanut
butter)
2 nutter butter cookies
(optional but recommended)
1/4 cup Halo Top icecream
1/4 cup ice

Peanut butter
instructions dream shake
1. Put all ingredients in your blender 1 shake

and blend well I know what you're thinking, nutter

2. If you like a thicker shake, add butters in a protein shake?? Just trust
more ice! me. 2 cookies won't break your
3. Top with whipped cream and diet...but they will brighten your day
crushed oreo if you wish hehe.

CLICK HERE FOR

video TUTORIAL
 ingredients
1 whole banana
1 low carb tortilla or wrap
1-2 TBS peanut butter
additional add ins optional (chocolate
chips, nuts, coconut flakes, brown
sugar, honey, sprinkles, nutella, etc.)

PB Banana Pinwheels
instructions
1. Spread peanut butter over entire 1 | makes 6-8 pinwheels

surface of tortilla A cute little snack that tastes more

2. Place whole banana (don't slice) in like a treat! Choose your toppings +
wrap then roll up tightly like a burrito enjoy :)
3. Slice in one inch thick pieces
4. Eat them cold OR sprinkle with
brown sugar and pop them in the air
fryer for a hot gooey treat!
5. Feel free to eat alone or dip in
chocolate or sprinkle with
cinnamon/honey

CLICK HERE FOR

video TUTORIAL
 ingredients
1 rice cake (I use caramel corn)
chocolate of choice
marshmallows

smore's 'cake'
instructions servings 1

1. Assemble your smores Not really a recipe, more of an idea.

2. Air fry on 390 for 2-3 minutes or until My favorite way to enjoy rice cakes
marshmallows are toasted to your (maybe one of the only ways hehe). I
highly recommend making this in the
preference.
air fryer if you have one (if not
microwave or oven is fine too).

Click here to see the air fryer I use!

CLICK HERE FOR

video TUTORIAL
 ingredients
1/2 cup salt (rock salt is best
but you can use any kind)
2 cups milk OR half and half,
or heavy cream
1/2 cup sugar
1 TBS vanilla extract

*do not try to use almond/soy

milk for this, it will not set
properly*

ice cream in a
instructions bag
1. In a bowl combine the milk (or half 2-4 servings
and half/heavy whipping cream), This recipe doubles as a treat and an
sugar, vanilla and whisk until mixed arm workout, so consider this "Fit-ish".
2. Separate your ice cream mixture into
2 smaller ziploc bags (make sure you
seal these tightly).
3. Fill a gallon sized ziploc bag with
rock salt and 3/4 of the way full with
ice
4. Put the 2 smaller baggies into your
large ice filled zip lock bag and seal
tightly
5. Shake (not too aggressively or you
will bust your bag) for about 5-10
min.
6. The longer you shake, the "firmer"
your icecream will get. You can also
let it sit in the freezer for a few CLICK HERE FOR
minutes. video TUTORIAL
 ingredients
1 box cake mix
½ cup oil
2 eggs
1 tsp vanilla
1 cup chocolate chips

Cake mix cookie bars

instructions
12-18 bars

Another easy recipe if you have a sweet

1. Mix all ingredients together in a tooth (like me)! You can use ANY flavor of
bowl. cake mix/chocolate chips to really make
2. Once combined, press into a these your new favorite dessert!

greased 9x13 baking dish.

Other possible combinations:
3. Bake for 11-12 minutes on 400F. Let chocolate cake + peanut butter chips
cool then cut into squares! red velvet cake + white chips
strawberry or lemon cake + white chips
carrot cake + white chips
 ingredients
3 tablespoons oats
1 scoop vanilla protein powder
1/3 cup peanut butter (regular,
NOT natural)
1/4 cup honey
Chocolate chips
Sprinkles (optional)
Optional: add a small handful of
shredded coconut and chopped
pecans!

cookie dough
instructions
protein bites
1. Mix all of the ingredients together in 12 balls

a bowl. My classic protein bites. The perfect

2. Roll into small bite sized balls then little treat to have before you hit the
gym, or before bed as the perfect way
refrigerate.
to end your day!
3. You can also dip in or drizzle with
melted chocolate if preferred!

CLICK HERE FOR

video TUTORIAL

alternate recipe (Heath Bar Bites) here!

 ingredients
Granny smith apple
Melted Chocolate of choice (or
Yogurt)
Toppings of choice: granola, dried
fruit, crushed nuts, sprinkles,
chocolate chips, berries, etc.
Lollipop sticks (optional but fun)

Apple "pops"
instructions 1 serving
A sweet and crunchy healthy treat
1. Slice apples into round circle pieces
that's perfect for kids too! Make the
2. Dip both sides in melted chocolate toppings fun, the possibilities are
(or can dip in yogurt) endless!
3. Set on lollipop stick + add toppings
You can also leave out the stick and
while chocolate is wet
just make these as "apple nachos"
4. Lay on cooling rack or foil to dry instead!
5. Refrigerate (or freeze if you dipped
in yogurt)

CLICK HERE FOR

video TUTORIAL
 ingredients
1 cup peanut butter
1/4 cup packed splenda brown
sugar (or just regular brown)
1/2 cup granulated sugar
1 egg
1-2 tsp vanilla

peanut butter cookies

instructions 12 cookies

1. Mix all of the ingredients together in

*If you do not have/want to use Splenda
a mixing bowl and stir well.
brown sugar, you can use regular brown
2. Roll dough into tablespoon sized sugar....OR you can just use granulated
balls and gently press them down a sugar instead.
little bit with a fork.
3. Bake for 10-11 minutes on 350F (you
will think they aren't done, but they
will be soft and will harden up some
as they cool!).

CLICK HERE FOR

video TUTORIAL
 ingredients
5 oz container vanilla (or banana)
Greek yogurt
1-2 teaspoons French Vanilla (or
banana) dry Jello Pudding mix (can
use sugar free if preferred)
splash of milk (1-2 TBS)
Nilla wafers (measure with your
heart hehe)
1 banana
Whipped cream (optional)

single serve
instructions
banana pudding
1. Mix greek yogurt with pudding mix 1 serving

and splash of milk, stir well Banana pudding but better macros +
2. Add crushed Nilla wafers to a small portion controlled...the best of both
worlds here!
bowl or mug then layer with sliced
banana and pudding mixture.
3. Repeat layers and top with
whipped cream if preferred.
4. Cover + chill in fridge to let
cookies get soft, or eat right away
if you're impatient. I'm not here to
judge.

CLICK HERE FOR

video TUTORIAL
 GROCERY guide A FEW OF MY WALMART FAVORITES!

Fresh Dairy Meats

Fresh Cravings restaurant
Greek yogurt of choice Frozen skinless chicken
style salsa
Marketside prepackaged Fairlife protein shakes breast tenderloins (these
salads Egg Beaters liquid egg cook quicker than the
Marketside guacamole whites-so convenient + breasts)
cups low cal (they are egg Shrimp
Marketside broccoli slaw whites in a carton) Butterball Turkey bacon
Potatoes (I like red) Prepackaged hard- Turkey sausage links
Fruit of choice boiled eggs Cacique Chorizo
Fresh Baby spinach (I store Balanced Breaks Butterball lean Italian turkey
in freezer + use this frozen String Cheese/Cheese sausage
for smoothies) Cubes Butterball ground turkey
Barilla Pesto sauce Babybel cheese Great value turkey pepperoni
(refrigerated section) Laughing Cow Cheese snack sticks
Marketside Hummus Wedges Canned chicken/Tuna
Nasoya Won Ton Wraps Milk of choice (I like Smithfield pork tenderloin
Squeezable minced garlic skim and Silk almond Rotisserie Chicken
(literally use this in milk) Walmart also carries "pre-
everything) Kraft Fat Free Shredded pulled" rotisserie chicken
Cheese that is really good (even
Fairlife Protein Shakes leftover) and so easy

Carbs Pantry Frozen

Quest Chips Tyson Air Fried Chicken Strips
Sara lee 45 calorie Ritz Crips & Thins
(also comes in nuggets!)
Delightful bread Lay's Poppables
Birdseye veggie pasta-Rotini
Healthy Life bread Skinny Pop
Pretzel Thins Marinara
Healthy life low carb Cinnamon roasted almonds Green Giant zucchini spirals
hamburger + hot dog buns Cocoa yogurt raisins Green Giant steamers
Joseph’s pita bread Sun-maid sour raisins Mediterranean veggies
Joseph’s Lavish bread Zone perfect cookie dough bar
Green Giant Veggie Tots
Atkins Endulge chocolate coconut
Mission Carb Balance Bird's eye chicken flavored rice
bar
tortillas PB2 powder (low cal peanut Bird's Eye Oven Roasters
Ole Extreme Wellness butter) brussels + carrots
wraps (tortillas) Veggie straws-zesty ranch HaloTop ice cream
Flat Out flatbreads Caramel rice cakes Luigi's Italian Lemon Ice
True Lemon Drink mixes
Thomas Low carb English Knorr Granulated Bouillon Tomato
Great value fruit smoothie
muffins Chicken seasoning (for Mexican packets (different flavor
Barilla protein spaghetti rice) varieties available)
noodles Better Than Boullion roasted Morning Star chicken patties
Minute Rice (Jasmine rice chicken paste (sooo versatile) (Buffalo kind too!)
La Choy Teriyaki Sauce or Panda Morning Star black bean
is my favorite) Express (any thick teriyaki sauce
Annie Chun sticky rice will work)
burgers
Banza noodles Olive Garden Light Italian Dressing Kodiak Frozen Waffles
 COOKING tips
TIPS + TRICKS TO MAKE COOKING EASY!

No one except YOU, or a registered dietitian/doctor should be telling you exactly what or how much to
eat. Feel free to use the following recipes/suggestions, but modify according to YOUR body's needs +
preferences.

If you would like a "ballpark figure" on how many calories to aim for each day, there are many online tools
to help you find the right amount! (like this website)

Macro amounts for recipes can vary depending on the amount of each ingredient you use, brand, serving
sizes, etc. these are estimated amounts that were calculated based off of ingredients I use.

When "sautéing" anything-meat, veggies, etc. make sure to get your skillet/oil hot first before adding the
food. Otherwise it'll get soggy/mushy.

If a sauce/soup is too thick for your liking, thin it out with a liquid (example: milk, chicken stock, juice etc.)
If it's too thin, add a little bit of flour to thicken it up.

When following a recipe, feel free to make it your own! If you know you don't like something, substitute
something else you do like! (Example: recipe calls for mushrooms, but you substitute zucchini instead)

Make your life easier, buy Tupperware, a cute (big) water bottle + lunchbox to keep you on track
throughout the week.

Don't be afraid to SEASON + SAUCE! (Yes, sauces contain calories but they are worth it in my opinion). I
pretty much dip any bland food in a sauce.

I typically always use salt + pepper, and garlic as my base seasonings

-Mexican flavor seasonings: cumin, lime juice, chili powder, garlic
-Asian flavor seasonings: ginger, curry powder, garlic, soy sauce, honey
-Favorite Sauces: honey mustard, hot sauce, teriyaki sauce, salsa, salsa Verde, Kung Pao sauce, ginger
dressing, Pesto (most sauces are listed in grocery guide)

Try freezing your fresh spinach that you add to smoothies, it stays good for so much longer and helps
thicken + keeps your smoothie colder!

Fresh is best, BUT do what it takes to make your life easier sometimes-frozen steamer bags of
veggies/rice, canned chicken, rotisserie chicken, Instant rice, store bought sauces, dried fruits, premade
salad mixes, etc.

The more you eat something-the more your taste buds will adapt! If you're not a veggie eater, make
something you like to eat with it. Example: If you aren't a fan of green veggies but are trying to incorporate
them more...trying making something you DO like such as chicken, mac and cheese, and adding a small
amount of green veggies to plate to eat with it! Or, when all else fails, dip it in a sauce you like!
 WEEK
Breakfast lunch
1
Dinner

Chicken salad in a
Fit-ish breakfast wrap or low carb Fiesta Lime
Chicken + rice
Monday pizza (pg. 10) bread, with baked (pg. 18)
chips of choice, fruit

Leftover Fiesta Lasagna Roll Ups

Tuesday Pancake bowl
Lime Chicken + + Italian side
(pg. 9) side salad salad (pg. 26)

Peanut butter + Leftover Sweet + Spicy

banana toast Lasagna Roll Meatballs with
Wednesday (low carb Ups + side rice + veggies
salad (pg. 32)
bread)

Meatball subs +
Low carb Buffalo chicken dip veggies (use
with carrot sticks + leftover meatballs
Thursday breakfast wrap
baked chips from last night's
(pg. 4)
dinner)

Honey Garlic
Fit-ish breakfast Sushi roll bowl
Friday pizza (pg. 10) (pg. 31) Shrimp, veggies +
fried rice (pg. 23)

Snacks: ups|
Peanut butter/banana + english muffin | deli meat + cheese roll
carrot sticks + ranch or hummus | chicken salad + cucumbers
 GROCERY list
(modify amounts to accommodate your family's needs)

week 1
-Low Carb Wraps or Tortillas* -Fresh veggies of choice (for wraps,
-English Muffins breakfast bowls, sides, salads, etc.)
-Pancake mix -Salad mix
-White gravy mix (optional, for breakfast -Hummus (for snacks)
pizza) -Pico
-Deli meat of choice -Carrots
-Rotisserie or Canned Chicken -Cucumbers
-Boneless skinless chicken breast -Franks hot sauce*
-Frozen shrimp -Tortilla chips
-Frozen Meatballs -Chicken salad (store bought)
-Turkey Bacon/turkey sausage
-Bacon or bacon bits
-Eggs/egg whites
-Ricotta or cottage cheese
-Shredded cheese of choice
-Laughing Cow Cheese wedges*
-Minute Rice or rice of choice*
-Lasagna Noodles of choice
-Spaghetti sauce (2)
staples I always keep on hand:
-butter/oil
-flour
-seasonings/sugar
asterisks * -milk of choice + eggs
by product -oats
mean check -instant rice
grocery -nut butter of choice
guide for -honey
details! -salad dressing/condiments
 WEEK
Breakfast lunch
2
Dinner

Hard boiled egg, Cheesy chicken

Pizza Pinwheels + dorito casserole
Monday ham, english side salad (pg. 67) (pg. 63)
muffin

Quesadilla Very Berry

Tuesday Meal prep egg (using leftover Chicken Salad
cups (pg. 13) dorito casserole (pg. 49)
as filling)

Leftover Keto Bacon

Overnight oats Cheeseburger
Wednesday (pg. 11)
Berry Chicken
Salad + yogurt skillet (pg. 52)

Overnight oats Cheeseburger Creamy lemon

bowl (using chicken pasta
Thursday with fruit + leftovers from (pg. 28)
honey (pg. 11) dinner)

Chicken Bacon
Meal prep egg
Friday cups (pg. 13)
Leftover pasta +
side salad
Ranch Pinwheels +
sides of choice (pg.
66)

Snacks: Peanut butter/banana + english muffin | egg cups + hot sauce|

greek yogurt, fruit + granola | turkey pepperonis + cheese
 GROCERY list
(modify amounts to accommodate your family's needs)

week 2
-Low Carb Wraps or Tortillas* -Fresh veggies of choice (for wraps,
-English Muffins breakfast bowls, sides, salads, etc.)
-Rotisserie or Canned Chicken -Salad mix
-Boneless skinless chicken breast -Pico
-Ground beef -Lemons, broccoli, onion, mushrooms
-Turkey Bacon -Berries (for salad)
-Turkey pepperonis -Fruit of choice, for snacks/sides
-Bacon or bacon bits -Granola (optional, for snacks/salad)
-Eggs/egg whites -Franks hot sauce*
-Premade hardboiled eggs -Doritos (for casserole)
-Shredded cheese of choice -Chocolate chips (optional, for oats)
-Parmesan cheese
-Greek yogurt
-Cream of chicken soup (2)
-Chicken broth
-Pasta of choice
-Pizza sauce

staples I always keep on hand:

-butter/oil
-flour
-seasonings/sugar
asterisks * -milk of choice + eggs
by product -oats
mean check -instant rice
grocery -nut butter of choice
guide for -honey
details! -salad dressing/condiments
 WEEK
Breakfast lunch
3
Dinner

Protein pancake Cheesy bacon

Pizza Pinwheels + chicken + sides
Monday (pg. 9) + turkey side salad (pg. 67) of choice (pg. 19)
bacon

Cheesy bacon
Tuesday Toast with crunch wrap Air fryer chicken +
veggies of choice
peanut butter (using leftovers
+ fruit from dinner) (pg. 17)
pg. 55

Sweet + Spicy Meal Prep

Protein Chipotle Bowls
Wednesday Pancake Bowl
Tuna Bites
(pg. 56) (pg. 44)
(pg. 9)

Leftover
Egg in a basket chipotle bowls Chinese Chicken
Noodles +
Thursday with turkey (make into
tacos if veggies (pg. 30)
bacon (pg. 12)
preferred)

French bread
Fit-ish French
Friday Toast (pg. 5)
Leftover pasta +
side salad
pizza + italian
salad (pg. 60)

Snacks: Peanut butter/banana + english muffin | Cucumbers + ranch|

Chips + salsa | Turkey pepperonis + Cheese
 GROCERY list
(modify amounts to accommodate your family's needs)

week 3
-Low Carb Wraps or Tortillas* -Fresh veggies of choice (for wraps,
-Low Carb Bread of choice* breakfast bowls, sides, salads, etc.)
-French bread -Salad mix
-Pancake Mix -Veggies for dinner sides
-Rotisserie or Canned Chicken -Cucumbers for tuna bites
-Boneless skinless chicken breast -Stir fry veggies for chinese noodles
-Meat for chipotle bowls (steak?) -Fruit of choice, for snacks/sides
-Canned or packaged tuna -Chocolate chips (optional, for oats)
-Turkey Bacon
-Turkey pepperonis
-Bacon or bacon bits
-Eggs
-Shredded cheese of choice
-Fettuccini noodles
-Teriyaki sauce + soy sauce
-Pizza sauce

staples I always keep on hand:

-butter/oil
-flour
-seasonings/sugar
asterisks * -milk of choice + eggs
by product -oats
mean check -instant rice
grocery -nut butter of choice
guide for -honey
details! -salad dressing/condiments
 WEEK
Breakfast lunch
4
Dinner

Overnight oats Buffalo Jalapeno popper

chicken dip + chicken + sides
Monday (pg. 11) veggies/chips of choice (pg. 21)
(pg. 71)

Protein Chicken nachos

Tuesday Shake/Smoothie
using shredded Meal Prep
Lasagna Bowls +
chicken leftover
(pg. 94-96) from dinner side salad (pg. 29)

Beefy
Meal Prep cheesy
Low carb
Wednesday breakfast wrap
Lasagna Bowl
+ salad
burritos,
beans/rice
(pg. 4) (leftover) (pg. 39)

Taco salad
Breakfast (using leftover Creamy chicken
+ broccoli bake
Thursday burrito (fillings filling from (pg. 62)
of choice) dinner)

Leftover chicken
Pancake Bowl Turkey apple
Friday (pg. 9)
+ broccoli bake
sliders (pg. 54)
from dinner

Snacks: Laughing cow cheese + crackers | Turkey + Cheese roll ups|

Chips + Salsa | Apples + Peanut butter
 GROCERY list
(modify amounts to accommodate your family's needs)

week 4
-Low Carb Wraps or Tortillas* -Fresh veggies of choice (for wraps,
-Hawaiian rolls (for sliders) breakfast bowls, sides, salads, etc.)
-Pancake Mix -Salad mix
-Rotisserie or Canned Chicken -Veggies for dinner sides
-Lean ground beef -Broccoli (for casserole)
-Boneless skinless chicken breast -Green apples
-Deli meat turkey -Cranberry sauce
-Turkey Bacon -Chocolate chips (optional, for oats)
-Bacon or bacon bits -Jalapenos (fresh or pickled)
-Eggs -Tortilla chips for nachos
-Shredded cheese of choice
-Cream cheese
-Laughing cow cheese
-Spaghetti Sauce
-Plain unflavored greek yogurt
-Taco seasoning packet
-Taco toppings of choice

staples I always keep on hand:

-butter/oil
-flour
-seasonings/sugar
asterisks * -milk of choice + eggs
by product -oats
mean check -instant rice
grocery -nut butter of choice
guide for -honey
details! -salad dressing/condiments
 WEEK
Breakfast lunch
5
Dinner

Very berry Steak bites

PB toast + (mushroom
chicken salad
Monday turkey bacon or
(pg. 49)
gravy optional)
sides of choice
sausage (pg. 64)

Tuesday Fit Griddle Steak tacos

using leftovers
Thai lettuce
(pg. 14) wraps (pg. 35)
from dinner

Chicken
Fit Griddle Rice bowl bacon
Wednesday (pg. 14)
using leftover
filling from ranch pizza
dinner (pg. 58)

Chicken bacon
Greek yogurt, ranch Cowboy burgers
pinwheels + sides of choice
Thursday fruit, and using leftovers (pg. 70)
turkey bacon from dinner
(pg. 66)

Protein Burger bowls Cheeseburger

Friday Shake/Smoothie using leftovers pizza (pg. 71)
(pg. 94-96) from dinner

Snacks: Berries + greek yogurt/granola |Protein Shake| Peanut

butter + rice cakes | Carrots + ranch
 GROCERY list
(modify amounts to accommodate your family's needs)

week 5
-Low Carb Wraps or Tortillas* -Fresh veggies of choice (for wraps,
-Hamburger Buns breakfast bowls, sides, salads, etc.)
-Pancake Mix -Salad mix
-Eggs or liquid egg whites -Veggies for dinner sides
-Rotisserie or Canned Chicken -Berries, for salad
-Lean ground beef -Veggies for thai lettuce wraps
-Steak, for steak bites (carrots, onion, etc.)
-Boneless skinless chicken breast -Romaine lettuce whole
-Turkey Bacon -Rice cakes, for snacks
-Bacon or bacon bits -Chocolate chips (optional, for oats)
-Shredded cheese of choice -Ranch dressing
-Laughing cow cheese
-Rice of choice (I use instant)
-Plain unflavored greek yogurt

staples I always keep on hand:

-butter/oil
-flour
-seasonings/sugar
asterisks * -milk of choice + eggs
by product -oats
mean check -instant rice
grocery -nut butter of choice
guide for -honey
details! -salad dressing/condiments
 WEEK
Breakfast lunch
6
Dinner

Breakfast pizza Mini pizzas Meal Prep Pesto

Monday (pg. 10) using English Bowls + Side
Muffins Salad (pg. 48)

Tuesday Meal Prep Leftover Pesto Crispy Chicken

Egg Cups (pg. Bowls Tacos (pg. 38)
13)

Taco Meatloaf +
Egg Cup + (chicken) sides of
Wednesday fresh fruit salad (using choice (pg.
leftovers from
(pg. 13) dinner) 65)

Meatloaf
Breakfast pizza sandwich using Bruschetta
Chicken + veggies
Thursday (pg. 10) leftovers from
dinner, fresh
of choice (and/or
pasta) pg. 20
veggies + dip

Mediterranean
Peanut butter + power bowl Keto
Friday banana on English using leftovers cheeseburger
casserole +
Muffin from dinner veggies (pg. 52)
(pg. 46)

Snacks: Greek yogurt/granola |Chips + Salsa| Peanut butter +

Banana | Fruit salad
 GROCERY list
(modify amounts to accommodate your family's needs)

week 6
-Low Carb Wraps or Tortillas* -Fresh veggies of choice (for wraps,
-Low Carb Bread of choice breakfast bowls, sides, salads, etc.)
-English Muffins -Fresh fruit of choice
-Eggs or liquid egg whites -Salad mix
-Rotisserie or Canned Chicken -Salsa
-Lean ground beef -Bananas
-Boneless skinless chicken breast -Veggies for dinner sides
-Turkey Bacon -Cherry or grape tomatoes, red
-Bacon or bacon bits onion, spinach
-Shredded cheese of choice -Pesto
-Mozzarella cheese -Rice cakes, for snacks
-Feta cheese (for pesto bowls)
-Cream cheese
-Laughing cow cheese
-Plain unflavored greek yogurt
-Italian breadcrumbs, for meatloaf

staples I always keep on hand:

-butter/oil
-flour
-seasonings/sugar
asterisks * -milk of choice + eggs
by product -oats
mean check -instant rice
grocery -nut butter of choice
guide for -honey
details! -salad dressing/condiments
MEAL planner
MONDAY TUESDAY

WEDNESDAY THURSDAY

FRIDAY SATURDAY

SUNDAY notes

for you to print or fill out digitally!

 MEAL planner
monday friday
B: B:

L: L:

D: D:

tuesday saturday
B: B:

L: L:

D: D:

wednesday sunday
B: B:

L: L:

D: D:

thursday NOTES:

B:

L:

D:
 R e c i p e :
RECIPE NAME

SERVES

COOK TIME OVEN TEMP

INGREDIENTS

DIRECTIONS

for you to print or fill out digitally!

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100's of recipes

listed macros

planned meals

A FEW RECIPES INCLUDED IN

MY OTHER COOKBOOK:
Light poppy seed chicken casserole
Pork tenderloin
Chicken alfredo
Cheesy bacon mac + cheese
Loaded potato soup
Pot roast + veggies
Fried Rice
Low carb cheeseburger casserole
Fit-ish chocolate chip cookies
 By purchasing this meal guide, you are
agreeing to do so at your OWN risk. I,
MaKayla Thomas, am not liable for any
injury that may occur. Please consult a

MaKayla Thomas physician before following the example

meal plans and modify to fit YOUR needs,
these are just examples. Please do not
discredit my hard work by copying, sharing,
distributing any material to any other

THANK
individual(s) without permission. Doing so
may result in necessary legal action. All
content created by MaKayla Kim Thomas.

YOU!
I hope you enjoy these recipes as much
as my family does! Feel free to send me
pictures, share to your social media, or
come up with your own creations...make
sure to tag me so I can see all the
amazing things you come up with! And
most importantly, thank you so much for
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Contact me:
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Instagram: @makayla_kim_thomas

MaKayla Kim Thomas

www.makaylathomas.com