Fit Ish Cookbook

FIT-
cookbook
a collection of simple + delicious recipes—

some that are good for the body, and
others that are purely good for the soul
Ditch the diet
If you are looking for a meal guide that includes 100% "clean", all
organic, a dozen-specialty-ingredients-needed type recipes...this
is not the one.
This meal guide offers a variety of recipes that I've written,
modified, tested, and experimented with throughout the years, not
only to feed to my own picky family-but to satisfy my own personal
desire to fuel my body with food that's not only healthy, but good
for my soul too.
Please know, when writing this meal guide, I was very hesitant to
include the macro totals on each recipe in fear that some may go
through this meal guide only choosing to make the recipes with the
"best macros" or "lowest calories/carbs"... please do not do that.
These calculations can be a great informational tool, but please
don't let a set of numbers boss you around. You are not a car with a
gas tank that holds a designated amount of fuel. You are a living,
breathing human whose body needs 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.
I wrote this meal guide with the intent of offering "food freedom"
for those who may be ready to break free from the toxic diet culture
that has misinformed so many of us for so long. You don't HAVE to
cut out carbs, or sugar, or your favorite foods to see physical
results. You don't have to restrict, or yo-yo, or obsess. You just
have to balance.
So whether a meal has 100 calories, or 1000, I hope you enjoy all of
the recipes within my guide, guilt free. Life is too short to eat food
you hate.
Fuel your body. Hydrate. Move. Say yes to dessert. Live.
if you would like to get

your cookbook bound +
printed in color, I highly
recommend this company!
content: page:
grocery guide.........................8
CONTENTS
cooking tips...........................9
weekly planner......................10
quick + healthy breakfast.......12-17
light + easy lunch..................18-27
family favorite dinners..............28-51
super simple snacks + sides........52-67
TABLE OF
sweet tooth.............................68-79
6 weeks meal suggestions/shopping lists....80-91
How to save plan to your phone's files!
Please consult your physician or a

registered dietician before following any
information included in this guide. Modify
and adjust recipes, amounts, or meal plan
as needed! Nutritional information and
grocery list items listed are approximate
and can vary. For most accurate
information you are encouraged to
weigh/log your own ingredients.
breakfast page:
protein pancake 12
fit-griddle 12
omelet in a cup 13
breakfast burrito 13
CONTENTS
French toast 14
quiche 15
mini egg cups 15
not your average rice cake 16
smoothie bowl 16
easy chicken + waffle sandwich 17
protein pancake “taco” 17
other breakfast ideas 18
lunch
single serving buffalo chicken dip 19
chicken gyro 19
TABLE OF
pita pizza 19
burrito bowl 20
cheeseburger bowl 20
california chicken salad 21
lettuce wraps 21
pesto pasta 22
pizza wrap 22
mexican tuna salad 23
apple + turkey sandwich 23
chicken club wrap 24
chicken avocado roll-ups 24
crunchy hawaiian chicken salad 25
broccoli salad 25
hawaiian chicken salad 26
crunchy chicken wrap 26
other lunch ideas 27
dinner
crispy chicken bites 29
honey mustard sauce 29
best pork tenderloin 30
light poppyseed chicken casserole 30
teriyaki chicken 31
light fried rice 31
homemade pizza crust 32
tropical fried rice 32
chicken lo mein 33
tostadas (or tacos) 33
creamy parmesan sauce 34
crock pot roast + veggies 34
pulled BBQ chicken 35
CONTENTS
chicken parmesan 35
baked burritos 36
fajitas 36
shrimp tacos 37
easy chipotle lime crema (sauce) 37
meatballs/meatball subs 38
meatloaf 38
lemon cream sauce 39
spaghetti squash 39
wonton tacos 40
crispy "fried" tacos 40
low carb cheeseburger casserole 41
carne asada bowl 41
TABLE OF
cheesy bacon chicken 42

shredded mexican chicken 42
nachos 43
chicken BLT 43
loaded potato soup 44
creamy tuscan soup 44
basic burger 45
chicken tortilla soup 45
not your basic burger 46
creole burger sauce 46
chicken bacon carbonara 47
pineapple teriyaki chicken 47
chili dogs 48
dorito taco casserole 48
bruschetta 49
bruschetta mozzarella chicken 49
pan seared steak 50
brown mushroom gravy 50
other dinner ideas 51
sides
mexican rice 53
oven baked fries 53
smashed potatoes 54
bacon green bean bundles 54
CONTENTS
lighter hashbrown casserole 55

lighter loaded mashed potatoes 55
brown sugar bacon green beans 56
mexican street corn 56
glazed carrots 57
light spinach dip 58
refried beans 58
baked tortilla chips 59
black bean corn salsa 59
light mac + cheese 60
mac + cheese; the real deal 60
parmesan brussel sprouts 61
southern slaw 61
TABLE OF
guac please 62
easy ranch dip 62
jalepeno poppers 63
zucchini fries 63
bruschetta 64
italian salad 64
other side ideas 65
snacks
2 pages full of quick + easy snacks! 66-67
Sweets
protein bites 69
key lime pie protein bites 69
birthday cake protein bites 70
birthday cake protein cheesecake 70
CONTENTS
key lime pie protein cheesecake 71

3-2-1 mugcake 71
1 minute mug brownie 72
protein mug brownie 72
healthy chocolate chip cookies 73
flourless peanut butter cookies 73
no fail chocolate chip cookies 74
low carb reese's 74
2 minute apple pie 75
creamy fruit salad 75
strawberry lemonade shake 76
orange creamsicle shake 76
TABLE OF
chunky monkey shake 77

light milkshake 77
no bake cheesecake 78
tiktok cool whip 78
grape salad 79
meal suggestions:
6 weeks of daily meal suggestions
6 weekly shopping lists 83-93
GROCERY guide A FEW OF MY WALMART FAVORITES!
Fresh Dairy Meats

Fresh Cravings
restaurant style salsa Greek yogurt of choice Frozen skinless chicken
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 whites in a carton) Butterball Turkey bacon
slaw Prepackaged hard- Turkey sausage links
Potatoes (I like red) boiled eggs Cacique Chorizo
Fruit of choice Balanced Breaks Butterball lean Italian turkey
Fresh Baby spinach (I String Cheese/Cheese sausage
store in freezer + use Cubes Butterball ground turkey
this frozen for Babybel cheese Great value turkey pepperoni
smoothies) Laughing Cow Cheese snack sticks
Barilla Pesto sauce Wedges Canned chicken/Tuna
(refrigerated section) Milk of choice (I like Smithfield pork tenderloin
Marketside Hummus skim and Silk almond Rotisserie Chicken
Nasoya Won Ton Wraps milk) Walmart also carries "pre-
Squeezable minced Kraft Fat Free Shredded pulled" rotisserie chicken
garlic (literally use this in Cheese that is really good (even
everything) 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
Skinny Pop Birdseye veggie pasta-Rotini
Healthy Life bread Marinara
Pretzel Thins
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
Atkins Endulge chocolate coconut Green Giant Veggie Tots
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 chicken paste (sooo versatile) (Buffalo kind too!)
La Choy Teriyaki Sauce or Panda
Morning Star black bean
Express (any thick teriyaki sauce
will work) burgers
Olive Garden Light Italian Dressing Kodiak Frozen Waffles
COOKING tipsTIPS + 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)
"Net Carbs" amount you will see in the plan is the number of carbohydrates after fiber grams have been
subtracted.
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 haha.
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: I like chicken + potatoes and make broccoli (don't like) to eat
with them. Or, when all else fails, dip it in a sauce you like!
WEEKLY planner
FOR YOU TO PRINT + FILL OUT!
monday friday
B: B:
L: L:
D: D:
S: S:
tuesday saturday
B: B:
L: L:
D: D:
S: S:
wednesday sunday
B: B:
L: L:
D: D:
S: S:
thursday NOTES:
B:
L:
D:
S:
QUICK + HEALTHY
breakfast ideas
PROTEIN PANCAKE
DIRECTIONS:
½ scoop protein powder mixed with 2 TBS any dry pancake mix,
water/milk (until it reaches pancake batter consistency-don’t over
stir). Try topping it with PB2 powder mixed with a little water or
almond milk to make a syrup consistency, or top with regular syrup. I
obviously add chocolate chips to mine. You can make a ton of these at
INGREDIENTS:
once + refrigerate to heat up throughout the week!
1/2 scoop vanilla protein

powder
2 Tablespoons dry MACROS:
pancake mix (any kind) Per Serving:
2 TBS Water or milk (or Calories| 165

Protein | 26
until pancake consistency
Fat | 1
Add-ins or toppings of Carbohydrates |13
choice Servings: approx 1-2
pancakes
FIT-GRIDDLE
DIRECTIONS:
INGREDIENTS: Make 2 smaller protein pancakes (to serve as your
2 mini protein pancakes
"sandwich" buns) fry 1 egg, or egg whites, 2 slices turkey
(use recipe above but
only use half of all bacon, half slice or sprinkle of light/fat-free cheese. Dip in
ingredients) sugar free syrup of choice! You can make several ahead of
2 cooked egg whites (or 1
time, wrap, and refrigerate for grab + go breakfast!
egg)
1/2 piece of fat free
cheese or cheese of
choice
2 slices turkey bacon OR
1 turkey sausage patty
Sugar free syrup for
dipping
MACROS:
Per Serving: 1 sandwich
Calories| 277
Protein | 39
Fat | 7
Carbohydrates | 14
Servings: 1
OMELET IN A CUP
DIRECTIONS:
Whisk egg thoroughly then all of your ingredients to a
small bowl or mug, and microwave for 30 seconds to 1
minute. (You can also add everything to a skillet and cook
that way if you prefer. I eat mine with salsa on top! These
are also the perfect size to plop out and eat on an English
INGREDIENTS: muffin or bagel!
1 egg whisked (Or 1/4 cup

liquid egg beaters/egg
whites)
2 slices of cooked/crumbled
turkey bacon or sausage (or
sprinkle of bacon bits) MACROS:
Additional add-ins not accounted
sprinkle of shredded cheese
optional add ins: spinach, Calories| 113
feta, diced tomatoes, Protein | 15
peppers, whatever you like Fat | 5
Carbohydrates | 1
in your omelets!
Servings: approx. 1
Salt/pepper
BREAKFAST BURRITO
INGREDIENTS:
DIRECTIONS:
1 low carb tortilla (I use Scramble your egg/egg whites with your add-ins or
Mission Carb Balance or
toppings of choice. Add to a warm low-carb tortilla and
ole extreme wellness)
sprinkle with cheese of choice. Add hot sauce or salsa for
1 scrambled eggs or 1/4
cup liquid egg whites extra flavor!
1 TBS shredded cheese
2 pieces turkey bacon or Or fill, fold, and toast in a skillet to make a breakfast
sausage
quesadilla!
add ins of choice (bell
peppers/onions,
spinach, ham, etc.)
Salsa or hot sauce
MACROS:
Per Serving:
Calories| 163
Protein | 20
Fat | 7
Carbohydrates | 5 net
Servings: approx.
FIT-ISH FRENCH TOAST
DIRECTIONS:
Whisk egg, milk, vanilla, and cinnamon thoroughly. Slice
bread in half and dip in mixture, then flip and let the bread
sit in this while your skillet gets hot. Use cooking spray (or
butter) and once skillet is hot, brown each piece of bread
INGREDIENTS: until golden brown on each side. Add toppings of choice

and enjoy!
whites)
1/4 cup milk
2 slices bread (I use Sara Lee
45 cal bread) MACROS:
splash of vanilla
dash of cinnamon Calories| 180
Toppings of choice: I like Protein | 15
Fat | 3
nutella or sugar free syrup,
Carbohydrates | 24
you can use fruit, etc.
Servings: approx. 1
PUMPKIN SPICE FRENCH TOAST

INGREDIENTS:
DIRECTIONS:
Whisk egg, milk, vanilla, and pumpkin pie
whites)
1/4 cup milk spice thoroughly. Slice bread in half and dip
2 slices bread (I use Sara Lee in mixture, then flip and let the bread sit in
45 cal bread)
this while your skillet gets hot. Use cooking
splash of vanilla
dash of pumpkin pie spice spray (or butter) and once skillet is hot, brown
Toppings of choice: I like to each piece of bread until golden brown on
use sugar free syrup and a
each side. Add toppings of choice and enjoy!
dollop of cool whip, you can
use fruit, chocolate chips,
etc.
MACROS:
Calories| 180
Protein | 15
Fat | 3
Carbohydrates | 24
Servings: approx. 1
QUICHE
DIRECTIONS:
Mix together, pour in frozen pie crust and bake at 350 for
about 45 min-hour until done.
INGREDIENTS:
4 eggs
¼ cup skim milk
1/2 cup FF shredded
cheese
salt/pepper
1/2 cup chopped ham
1 diced tomato (optional)
MACROS:
Per Serving: with crust
Other filling options:
Calories| 271
bacon bits, feta,
Protein | 5
mushrooms, spinach, etc.
Fat | 17
Frozen Pie Crust (or
Carbohydrates | 27
crustless if you are
Servings: approx. 8 slices
following low-carb)
MINI EGG CUPS

INGREDIENTS: DIRECTIONS:
6 eggs
Mix together + pour into a greased muffin tin.
1/2 cup skim milk
1/2 cup shredded cheese Bake at 375 for 13-18 minutes or until done
salt/pepper
(middle won't jiggle anymore). I eat mine with
filling options: bacon,
diced tomatoes, feta, salsa on top OR a splash of hot sauce and
mushrooms, spinach, ham,
everything but the bagel seasoning!
etc.
MACROS: PER CUP

additional filling not accounted for
Calories | 62
Protein | 6
Fat | 4
Carbohydrates | 1
Servings: approx. 8 cups
NOT YOUR AVERAGE RICE CAKE MACROS:
DIRECTIONS: Per Serving:
Calories | 180
Protein | 5
Spread peanut butter over rice cake + sprinkle with
Fat | 10
chocolate chips. These are so versatile you can Carbohydrates | 18 net
easily switch up flavors! Servings: approx. 1
(includes PB/chocolate chips)
Other rice cake ideas:

-Nutella + banana slices
-peanut butter + honey
-Nutella + mini marshmallows
-peanut butter + jelly
INGREDIENTS: -cream cheese + strawberries

-Nutella + strawberries
1 caramel corn rice cake
-nut butter + coconut flakes
thin layer of peanut
-avocado + everything but the
butter/nut butter of
bagel seasoning
choice (approx. 1
Tablespoon) -cream cheese, deli meat, pickles
sprinkle of chocolate -cream cheese, imitation crab, hot

chips (approx. 1/2 sauce, cucumber (like a sushi roll!)
tablespoon)
SMOOTHIE BOWL
Handful of ice If you want this to be thick, make sure all your
1 cup (or more) of fruit fruits/veggies are frozen) blend 1 handful of ice, about
1 big handful fresh spinach a cup (or more if needed) of frozen fruit of choice (I
1 scoop vanilla protein
like pineapple/bananas/strawberries), 1 big handful
powder
honey fresh spinach that has been frozen, 1 scoop vanilla
splash of almond milk if protein powder, drizzle of honey. Add a splash of milk
needed or juice if you like yours to be a thinner consistency.
shredded coconut, granola, Blend and top with more fruit, shredded coconut,
white chocolate chips
granola, white chocolate chips, etc.
MACROS:
Per Serving:
Calories | 171
Protein | 25
Fat | 2
Servings: approx. 1
CHICKEN + WAFFLE SANDWICH MACROS:
Per Serving:
Calories | 270
DIRECTIONS: Protein | 22
Fat | 9
Carbohydrates | 23
Toast 1 frozen waffle in toaster, prepare 1 chicken Servings: approx. 1
strip according to package instruction. Cut waffle

in half and place chicken strip inside (Like a
sandwich). Dip or drizzle with syrup of choice.
Breakfast size portion:
Dinner size portion:
INGREDIENTS:
1 Kodiak protein waffle (or other
waffle of choice)
1 Tyson “air fried” chicken strip
sugar-free syrup (or any type) or
honey for dipping/drizzling
PROTEIN PANCAKE TACO—“PACO”?

1 protein pancake or 1 Similar to my “Fit-griddle” but only using 1 protein
kodiak frozen waffle pancake (or a frozen waffle!) folded in half like a taco
1 egg or egg whites
with fillings of choice inside. These can also be made
1 slice turkey bacon or
sausage ahead and wrapped/reheated for an easy grab and go
cheese of choice breakfast :) dip in syrup of choice!
sugar free syrup/honey of
choice
MACROS:
Per Serving:
Calories | 206
Protein | 36
Fat | 4
Carbohydrates | 6
Servings: approx. 1
OTHER BREAKFAST IDEAS
Egg white omelette: whisk ¼ cup egg whites with 1 whole egg,
add a splash of milk, salt, pepper and whisk again, toppings of
choice-I like bacon bits, cheese, tomatoes, spinach...(you can
also bake these in muffin tins for easy grab & go breakfast cups)
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 + fruit

of choice
Protein donuts (Real Housewives of Minnesota recipe): mix 2

mashed bananas with 2 TBS honey, then stir in 4 scoops of
protein powder, 1/8 tsp salt, 4 TBS cocoa powder. Should be a
brownie batter like consistency, pour into greased donut mold
and bake for 15 minutes at 325F or until done. (glaze to drizzle
on top: 3-4 TBS powdered sugar mixed with a little bit of milk or
water until it's a glaze consistency).
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.
Low Carb Biscuits: 4 1/2 TBS butter (melted) , 1/3 cup coconut
flour, 2 TBS sour cream, 4 eggs, pinch of salt, 1/4 tsp baking
powder, 1 1/3 cup shredded cheddar cheese. Mix "wet"
ingredients together + add to dry, add cheese last and mix until
just combined. Drop onto baking sheet + bake on 400 for 10-15
min.
Oatmeal (this is so versatile, you can pretty much mix anything

into oatmeal!) possible mix ins: protein powder, peanut butter,
cocoa powder, honey, marshmallows, chocolate chips,
pumpkin pie spice, fruit, PB2 powder, cinnamon + sugar, dried
fruit, nuts, etc.
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.
Overnight Oats: 1/3 cup oats, 1/2 cup of milk (I like almond), 1/2
scoop vanilla protein, cinnamon, a small amount of PB,
honey...mix and leave in mason jar overnight. Eat cold the next
morning! OR search Overnight Oats on Pinterest and choose
your flavor, there are TONS of recipes/flavor combinations.
LIGHT + EASY
lunch
SINGLE SERVING BUFFALO CHICKEN DIP
DIRECTIONS:
Mix together in small bowl, top with shredded cheese
and microwave for about 1:30 seconds or until hot and
cheese is melted. Serve with baked tortilla chips or
carrot chips/celery.
INGREDIENTS: **Can also put this into a low carb tortilla + toast it to
1 can of cooked
chicken (drain)
make a buffalo chicken dip quesadilla! MACROS:
Per Serving:
1 Laughing Cow wedge
Franks hot sauce (your Calories| 193
preference of how Protein | 34
much) Fat | 4
Shredded cheese of Carbohydrates | 3
choice (2-3 TBS) Servings: 1
CHICKEN GYRO
Lightly toast or microwave pita bread and chicken. Top
1 low carb pita (I like with Tzatziki sauce, pico, and cucumber slices (optional).
Joseph's brand)
3 oz Shredded chicken
(I use rotisserie)
Pico (I also buy this
MACROS:
Per Serving:
pre-made to save time)
Calories | 310
Tzatziki sauce 2 TBS
Protein | 20
(Walmart)
Fat | 16
Optional: cucumber
slices
Servings: approx. 1
MACROS:
Per Serving:
Calories| 242
PITA PIZZA
Protein | 28
Fat | 4
DIRECTIONS:
Servings: approx. 1 pizza 1 low carb Joseph brand pita bread topped
with pizza sauce, 1/2 cup FF shredded cheese,
turkey pepperoni/bacon bits, spinach, other
toppings of choice (bake in oven at 425 for 7-
10 minutes until crispy)
BURRITO BOWL
DIRECTIONS:
Brown ground beef/chicken and chorizo together in a skillet until cooked through.
When meat is almost done, add in finely diced onion (for flavor) and cook until
onions are soft. Add about 1/4 cup or more of pico or salsa, taco seasoning packet,
small amount of water if needed, and seasonings. Serve this over Mexican rice (see
Mexican rice recipe pg. 53). I add more salsa on top. Optional add-ins: shredded
cheese, lettuce, guac, black beans, sour cream, crushed chips, etc.
INGREDIENTS:
1 lb. lean ground beef You can also omit the rice, and serve on top of lettuce instead to make into a low-
or ground chicken
carb taco salad.
1/2 pkg. chorizo
(optional)
1/2 yellow onion
(diced very small)
1/4 cup Pico or salsa MACROS:
1.5 cups rice (I use Per Serving:
Minute Jasmine rice) Calories| 303
1 taco seasoning Protein | 24
packet Fat | 8
1/4 tsp: cumin, garlic,
salt, pepper, lime juice
Servings: approx. 4
CHEESEBURGER BOWL
Cook ground meat until browned, add finely diced onions and cook
1 lb. lean ground beef
until soft, season well with salt, pepper, garlic, seasoning salt. Prepare
or ground
rice according to box directions. Serve meat mixture over rice and add
chicken/turkey
1 1/4 cup rice (I use burger toppings like diced pickles, shredded lettuce, tomatoes, mustard,
Minute Rice) ketchup, etc.
Pickles (to taste)
Onions (to taste)
Can also add the meat mixture over a bed of lettuce instead of rice to
Shredded Cheese
make a low-carb cheeseburger salad.
Mustard/ketchup
MACROS:
Per Serving:
Calories| 322
Protein | 33
Fat | 8
Servings: 4 bowls
INGREDIENTS: CALIFORNIA CHICKEN SALAD
2 large cans canned
chicken (or 4 small ones)
drained
1/2 tsp curry powder
1/4 tsp garlic
DIRECTIONS:
1 cup halved green grapes Mix all of the ingredients together in a bowl and refrigerate.
1-2 stalks celery (chopped) Serve on low carb bread, over lettuce, in a low carb wrap, or
1/2 cup chopped pecans or
almonds
with crackers!
3/4 cup light mayo
1/4 cup plain Greek
yogurt
MACROS:
Per Serving:
Calories| 228
Protein | 21
Fat | 14
Carbohydrates | 5
Servings: approx. 6
LETTUCE WRAPS
Cook ground meat, about halfway through add finely diced onions,
1 lb. ground chicken
3 TBS Soy Sauce shredded carrots, water chestnuts, zucchini (or other veggies) and
6 TBS Teriyaki Sauce cook until tender (but not mushy), season well with ginger, pepper,
Ginger, garlic, pepper
garlic. Add soy sauce (I usually just do a few splashes to cover the
Diced water chestnuts
(optional) meat) and a drizzle of teriyaki sauce. Serve this filling in the leaves of
Veggies of choice (I romaine lettuce (or just on top of a bed of lettuce). Sometimes I dip
usually do mixed veggies
or zucchini, shredded these in soy sauce, or I will buy the ginger dressing from the Japanese
carrots, onion) Hibachi restaurants to dip in!
Romaine lettuce leaves
MACROS:
Per Serving:
Calories | 190
Protein | 19
Fat | 6
Carbohydrates | 11
Servings: approx. 5
PESTO PASTA
DIRECTIONS:
Cook your chicken (or shred your rotisserie chicken), chop your veggies and
add everything to a big Tupperware container. Prepare the box of Suddenly
Pasta Salad according to the box directions (including the seasoning packet,
etc.), then add this to container. Stir in pesto sauce and cheese until everything
is coated (usually about half a jar or so of pesto, but do this to your
INGREDIENTS:
diced sautéed chicken (I use
preference). You can eat this hot or cold, I like mine hot!
shredded rotisserie chicken for

convenience)
1/2 cup Diced Roma tomato or
grape tomatoes (diced)
1/4 cup Thinly sliced red onion
(optional but recommended) MACROS:
Parmesan or feta cheese (to Per Serving:
taste)
Calories| 358
1 box suddenly pasta salad
Protein | 16
(classic flavor) OR pasta of
choice Fat | 5
1/4 cup Pesto sauce-I like store Carbohydrates | 27 net
bought Barilla or classico brand Servings: approx. 6
Sliced pepperoncini peppers
PIZZA WRAP
INGREDIENTS:
1 low carb wrap or
DIRECTIONS:
tortilla Spread pizza sauce over tortilla/wrap, then add all the
Deli ham or turkey toppings. Toast in oven or in a skillet sprayed with non
6 turkey pepperonis
and/or salami stick spray (like a quesadilla) until toasty and cheese is
FF mozzarella cheese melted :) dip in pizza sauce or light ranch.
pizza sauce
banana peppers
other pizza toppings
of choice
MACROS:
Per Serving:
Calories | 232
Protein | 33
Fat | 5
Servings: 1
MEXICAN TUNA SALAD
DIRECTIONS:
I know you're thinking this sounds kind of weird...but it's such a different
and DELICIOUS twist on basic tuna.
Mix all ingredients together until combined. Sprinkle with salt, pepper,
and cumin. Stir and taste. If you would like yours to be creamier, add
more light mayo or greek yogurt. Best when you let this sit in the fridge
overnight! Serve with crackers, tortilla chips, low calorie wrap/tortilla or
INGREDIENTS: bread of choice!

1 can of tuna in water (drained)
1 diced roma tomato
3-4 tablespoons fresh pico, I
buy the fresh kind from
Walmart (or you can dice your
MACROS:
Per Serving:
own onion, cilantro, jalapeño)
1 Tablespoon light mayo (or a Calories | 207
little bit more if needed) Protein | 28
1 Tablespoon plain unflavored Fat | 6
greek yogurt Carbohydrates | 12 net
Cumin, salt, pepper Servings: 1
Juice of 1 lime
APPLE + TURKEY SANDWICH

1 low carb wrap or
hoagie of choice
3 slices deli turkey I know...another weird one. But hear me out. Turkey, crispy
1 slice provolone cheese bacon, crisp apple, they just go together.
1 granny smith apple
Turkey bacon (cooked)
Layer sliced turkey, crispy turkey bacon, provolone cheese,
1/2 cup Light mayo thinly sliced granny smith apple on your hoagie or bread of
1 can whole berry
Cranberry sauce
choice. Optional (but recommended) sauce: 1/2 cup light mayo
mixed with 1/2 can cranberry sauce (will make a large portion,
save the remainder in a tupperware). Spread this in a thin layer
MACROS: on inside of bun and enjoy! Great on a hot summer day :)
Per Serving:
Calories | 332
Protein | 22
Fat | 18
Carbohydrates | 18
Servings: 1 sandwich
CHICKEN CLUB WRAP
DIRECTIONS:
Shredded/rotisserie chicken, sliced tomatoes, crispy turkey bacon in a low carb
wrap/tortilla.
INGREDIENTS: Optional toppings: sliced avocado, banana peppers, lettuce/spinach, tomato,

1 low carb wrap of honey mustard (or light ranch). I eat mine cold!
choice (I like Mission
Carb balance brand)
3 oz. shredded chicken
breast (or rotisserie)
2 slices turkey bacon MACROS:
(cooked/crisp) Per Serving:
lettuce, avocado, tomato, Calories |213
banana peppers Protein | 28
(optional) Fat |8
honey mustard sauce or Carbohydrates | 9 net
light ranch Servings: 1
CHICKEN AVOCADO ROLL-UPS

INGREDIENTS:
DIRECTIONS:
Spread 1/2 of a mashed avocado (or homemade light ranch or
1 low carb wrap
2-3 oz shredded chicken (or other sauce of choice) all over tortilla. Spread shredded rotisserie
rotisserie) chicken all over tortilla, then sprinkle with feta cheese and other
1/2 avocado (or sub
homemade ranch or a toppings of choice. Tightly roll tortilla up starting from one end.
laughing cow cheese for
Then make slices about an inch thick. You should have several
this)
feta mini "pinwheels".
optional: chopped tomatoes,
red onion. spinach, bacon
You can change up the filling for these based on what you're
MACROS: hungry for!
Per Serving:
Other ideas:
Calories | 307
-BBQ sauce, chicken, bacon, cheese
Protein | 37
Fat | 13 -Pesto sauce, chicken, tomato
Carbohydrates | 8 -Peanut butter, bananas
Servings: 1
CRUNCHY HAWAIIAN CHICKEN SALAD
DIRECTIONS:
I know, it doesn’t look great, but if you like chicken salad, you
have to try this!! I don’t even like fresh veggies but love them
INGREDIENTS: in this recipe!
Dressing:
1/2 cup light mayo
1/8 cup vinegar Mix dressing ingredients together and pour over remaining
1/4 cup sugar
ingredients. Refrigerate and serve cold. Eat alone or in low
1.5 tsp garlic powder, onion
powder, chili powder carb tortillas as a wrap.
1 cup fresh broccoli (chopped)
1 cup crushed pineapple MACROS:
1 cup shredded carrots Per 1 Serving:
1 cup fresh spinach (chopped) Calories | 162
3 cups cooked chicken Protein | 9
1 cup green grapes (sliced) Fat | 6
Carbohydrates | 20
Servings: 6
BROCCOLI SALAD (THE OG)

INGREDIENTS:
1 cup light mayo
DIRECTIONS:
2 TBS vinegar Mix mayo, vinegar, sugar together in a small bowl and pour
1-2 TBS sugar
over remaining ingredients. Stir/shake until everything is
6 cups chopped fresh
broccoli (chop small) evenly coated. Refrigerate overnight then serve (this is also
1/3 cup diced red onion
1/4 cup sunflower seeds great as a side!!)
(optional)
1/4 cup raisins or dried
cranberries
6 slices crispy bacon
(chopped)
MACROS:
Per 1 Serving:
Calories | 205
Protein | 5
Fat | 14
Carbohydrates | 16
Servings: 6-7
HAWAIIAN BROCCOLI CHICKEN SALAD
DIRECTIONS:
This is a cross between my crunchy Hawaiian chicken salad and my original broccoli
salad. I know, it doesn't sound promising...but trust me. It's crunchy, flavorful, sweet,
refreshing, and packed with veggies that don't taste like veggies.
INGREDIENTS: Mix light mayo, vinegar, sugar, seasonings together in a small bowl and stir, set aside.
Chop broccoli, onion (make sure it's a purple one), chicken (I use the white meat
Dressing:
from a rotisserie chicken) and crispy bacon and place in a large bowl. Add crushed
1 cup light mayo
1/8 cup vinegar pineapple, then pour dressing mixture over everything and stir/shake well.
1/4 cup sugar Refrigerate and serve cold. Eat alone or in low carb tortillas as a wrap.
1.5 tsp garlic powder, onion
powder, chili powder
5 cups fresh broccoli (chopped) MACROS:
1/3 cup diced purple onion Per 1 Serving:
1 cup crushed pineapple Calories | 243
1 cup shredded carrots Protein | 11
3 cups cooked chopped chicken (I Fat | 11
use rotisserie meat Carbohydrates | 23
6 slices bacon, crispy/crumbled Servings: 6-7
CRUNCHY CHICKEN WRAP

DIRECTIONS:
INGREDIENTS: Cook chicken strips according to package (air fryer or
1 Low Carb Tortilla oven). Place chicken into warmed up tortilla of choice
1 Tyson Air fried and add preferred toppings. I usually use crispy
Chicken Strips (or other
chicken of choice) turkey bacon, shredded cheese, honey mustard, hot
1 slice turkey bacon sauce, and lettuce. The possibilities are endless here!
(cooked/crispy)
sprinkle of shredded
cheese of choice Other wrap possibilities:
Honey Mustard (I also -Honey BBQ chicken wrap
add a little hot sauce for
a kick) -Chicken, Bacon, Ranch wrap
-Chicken Parm wrap (sauce, chicken, mozzarella
cheese)
-Buffalo Chicken wrap (chicken tossed in buffalo
MACROS: sauce, blue cheese crumbles, ranch, chopped
Per 1 wrap: celery/lettuce
Calories | 265
Protein | 27
Fat | 8
Servings: 1
OTHER LUNCH IDEAS:
MorningStar chicken patty on low carb bun-I like
mine with lettuce, pickles & light mayo (my husband
even likes these + he's picky!)
Cobb salad: lettuce, sautéed chicken, crumbled

bacon/bacon bits, sunflower seeds, avocado, hard-
boiled egg (optional), light honey mustard dressing (I
like feta cheese on mine too)
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)
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.
Buffalo Chicken Dip Quesadilla: make the light

buffalo chicken dip from my plan and put it inside a
low carb wrap, add more cheese + toast both sides!
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).
FAMILY FAVORITE
dinners
CRISPY CHICKEN BITES
DIRECTIONS:
Cut thawed chicken breast into bite-size pieces and dip into
flour/parmesan/garlic, salt, pepper mixture FIRST. In a separate
bowl, whisk up egg, and dip chicken bites into egg. Last, coat chicken
INGREDIENTS: bites with the crushed cornflakes. Spread nuggets on a foil lined pan
(sprayed with non stick spray)...make sure they aren't piled on top of
4 boneless skinless
each other/crowded or else they won't get crisp. Preheat oven to 425F
chicken tenderloins
1/4 cup flour and bake for 10 min, flip then 5 more minutes or until chicken is
1/4 cup parmesan white in the middle.
1 egg (beaten) MACROS:
1 tsp garlic Per Serving:
salt, pepper Calories | 203
1 cup crushed Protein | 26
Fat | 6
cornflakes (NOT
Carbohydrates | 12
frosted kind) Will serve approx. 4
people
HONEY MUSTARD SAUCE

2 tablespoons light mayo Mix all of the ingredients in a small bowl until smooth.
1 tablespoon honey
This will make enough for one serving. If you would like to
1 teaspoon yellow mustard
make more, you can double or triple the recipe and store in
an air tight container (refrigerate). Serve with chicken, on
**add a dash of hot sauce or
wraps, salads, or with veggies!
cayenne pepper if you like
yours spicy**
MACROS:
Per Serving:
Calories | 137
Protein | 0
Fat | 7
Carbohydrates | 20
Servings: 1
BEST PORK TENDERLOIN
DIRECTIONS:
Cover the bottom of a large skillet with a little bit of olive oil. Let this get hot
and then sear the outside of tenderloin on all sides until each side is golden
brown. Then place on a foil lined baking sheet + bake at 450 until pork is done
((mine usually takes about 45 minutes but this will depend on how big it is). Let
this rest for 10 minutes before cutting.
SAUCE: In the same pan you seared meat (don't wash out), melt 1 TBS butter, a
little minced garlic, salt, pepper, 1 tsp Italian seasoning, 1 tablespoon brown
INGREDIENTS: sugar, 1/4 cup chicken broth, a couple splashes of soy sauce and simmer for a
few minutes. Slice tenderloin and drizzle sauce over slices and veggies. MY FAV
1 pork tenderloin on literally anything!
Olive oil
1 TBS butter
1/4 cup chicken broth
soy sauce
1 tablespoon brown MACROS:
sugar Per Serving:
1 tsp Italian seasoning Calories | 167

Protein | 23
minced garlic
Fat | 7
Carbohydrates | 2
Will feed: approx. 4 ppl
LIGHT POPPYSEED CHICKEN CASSEROLE

meat from 1 rotisserie
chicken Mix together and top with crushed reduced fat Ritz
1 can fat free cream of
crackers (optional), bake in a casserole dish for 25 minutes
chicken soup
1 can fat free cream of on 350 and then serve on top of white rice (optional) or
mushroom soup
with a side salad!
1 small container (5-8 oz)
plain greek yogurt (not
flavored)
approx. 15 crushed RF Ritz
salt, pepper, garlic powder
white rice (optional)
MACROS:
Per Serving:
Calories | 157
Protein | 15
Fat | 4
Servings: approx. 6
TERIYAKI CHICKEN
DIRECTIONS:
In a large skillet, heat a small amount of olive oil or sesame oil.
Once oil is hot, sauté chicken breast (cut into bite size pieces).
When chicken is almost done, add veggies (I usually do a little bit of
yellow onion, zucchini, mushrooms, shredded carrots, etc.) After
chicken is cooked through and veggies are cooked, but not
mushy...drizzle teriyaki sauce over everything. I also add a few
INGREDIENTS: splashes of soy sauce, some ginger, and pepper. Stir then serve with
3-4 chicken breast cut side salad or over rice-or use steak, shrimp to switch it up!
into bite-size pieces
olive oil/sesame oil
stir fry veggies of
choice
1/4 cup teriyaki sauce
MACROS:
Per Serving: (not including rice)
(or more)
Calories | 138
1/4 cup soy sauce Protein | 19
ground ginger Fat | 1
salt/pepper Carbohydrates | 13
Servings: approx. 4 ppl
rice (optional)
LIGHT FRIED RICE

DIRECTIONS: MACROS:
INGREDIENTS: Cook rice (I prefer to use white minute rice
because I'm lazy) and let it cool while you make
Per Serving:
Minute rice (cooked and Calories | 129
cooled) I usually make 2 the sauce. Protein | 4
servings of this following Sauce: in a small bowl add soy sauce, teriyaki Fat | 0
directions on back of box
sauce, garlic, ginger, black pepper and brown Carbohydrates | 28
seasame oil
Servings: approx. 4
1 egg sugar, then set aside.
1 cup frozen mixed veggies
1 tsp garlic
Once rice is cooled, add a small amount of sesame
1 tsp ginger
1/3 cup soy sauce (or more if oil to a large skillet and let it get hot (medium-high
needed) heat), then scramble your egg, to that add your
drizzle of teriyaki sauce
frozen mixed veggies and sauté until cooked
1/2 tsp black pepper
1-2 tablespoon brown sugar through. Add cooled rice, then pour sauce mixture
over everything and continue to sauté and stir until
everything is well combined.
Serve this with teriyaki chicken, shrimp, or steak

to make into a meal!
HOMEMADE PIZZA CRUST
INGREDIENTS:
2 cups bread flour
DIRECTIONS:
1 packet rapid rise yeast Mix yeast and warm water in a small bowl and set aside
3/4 cup warm water while you get other ingredients ready. Then mix all
1 TBS oil
ingredients in the kitchen aid mixer (using the dough hook)
1 to 2 TBS honey
1 tsp salt OR knead dough by hand for 10 full minutes. Let dough rise
in a bowl (cover bowl with a damp towel) for 30-45 minutes.
Roll out and top with sauce, toppings of choice. Bake for 15-
20 minutes or until crust is golden brown.
TROPICAL FRIED RICE

DIRECTIONS:
INGREDIENTS:
Minute rice (cooked and
Cook rice (I prefer to use white minute rice
because I'm lazy) and let it cool while you make
cooled) I usually make 2
the sauce (or refrigerate it overnight to use the
servings of this following
next day!)
directions on back of box
drizzle of seasame oil
1 egg
1 cup frozen mixed veggies
Sauce: in a small bowl add soy sauce, teriyaki MACROS:
sauce, garlic, ginger, black pepper and brown Per Serving:
1 tsp garlic
sugar, then set aside. Calories | 180
1 tsp ginger
Protein | 5
1/2 cup soy sauce
Fat | 3
drizzle of teriyaki sauce Once rice is cooled, add a small amount of sesame
Carbohydrates | 32
1/2 tsp black pepper oil to a large skillet and let it get hot (medium- Servings: approx. 4
1 tablespoon brown sugar
high heat), then scramble your egg, to that add
diced pineapple (1/2 cup or so)
1/4 cup cashews your frozen mixed veggies, pineapple chunks,
and cashews, and sauté until cooked through. Add
cooled rice, then pour sauce mixture over
everything and continue to sauté and stir until
everything is well combined.
Serve this with teriyaki chicken, shrimp, or steak

to make into a meal!
CHICKEN LO MEIN
DIRECTIONS:
In a large skillet, heat a small amount of olive oil or
sesame oil. Once oil is hot, sauté stir fry veggies of
choice, then add COOKED spaghetti or lo mein
noodles. Add sauces and seasonings to this and stir to
combine. Stir in teriyaki chicken or shrimp (use recipe
INGREDIENTS: above) to make into a meal, or eat alone as a side dish :)
1/2 package spaghetti

noodles (or lo mein
noodles)
stir fry veggies of choice
1/4 cup soy sauce
1/4 cup teriyaki sauce MACROS:
1 tablespoon sugar Per Serving:
1 teaspoon ginger Calories | 160

1 tsp garlic Protein | 6
teriyaki chicken (recipe Fat | 1
above) Carbohydrates | 33
Servings: approx. 6
TOSTADAS (OR TACOS)

If you've never had a tostada, you've got to try these!
1 lb. lean ground meat of Cook meat (and diced onion if you like these) until meat is done and
choice
1 taco seasoning packet
onions are soft (drain grease), add taco seasoning packet, fresh lime
1 lime juice, and extra seasonings if you prefer (I usually add a little extra
1/2 yellow onion (finely
garlic powder and a splash of hot sauce).
diced)
Low carb tortilla of choice or
tostadas Bake or air fry one of your low carb tortillas until crispy (or just buy
Fat free refried beans
Toppings of choice: I like
a package of Tostadas). Then spread a thin layer of refried beans
shredded cheese, salsa/pico onto the entire surface of your crispy tortilla. Top with taco meat,
and toppings of choice, I usually do cheese, salsa, pico, and a drizzle
of light sour cream and lime juice.
MACROS:
Per 1 tostada:
Calories | 184
Protein | 20
Fat | 8
Carbohydrates | 20
CREAMY PARMESAN SAUCE
DIRECTIONS:
2 TBS butter melted in skillet, whisk in 2 TBS flour until golden tan
color. Add 1 cup milk, 1/2 cup of chicken broth, whisk until it
thickens (it will thicken but it may take a minute or two). If it's too
thick add in more milk/chicken broth until it's a sauce consistency.
Stir in 1/2 cup Parmesan cheese, 1 tsp oregano, 1 tsp chili powder, 1 tsp
cumin, 1 tsp garlic powder, 1/2 tsp basil, salt + pepper (I know this
seems like a lot of seasonings, but trust me). This sauce is great on
INGREDIENTS: anything! I usually mix in grilled chicken, pasta, and my favorite
2 Tablespoons butter sautéed veggies (mushrooms, sundried tomatoes, spinach, zucchini)
2 Tablespoons flour literally anything will taste good in this sauce!
1 cup milk
1/2 chicken broth
1/2 cup parmesan cheese
1 tsp oregano MACROS:
1 tsp chili powder Per Serving:
1 tsp cumin Calories | 93
1 tsp garlic Protein |6
1/2 tsp basil Fat |6
salt/pepper Carbohydrates | 5
Servings: approx. 4-5
CROCK POT ROAST + VEGGIES

INGREDIENTS:
Chuck roast
5-6 Red potatoes (diced)
DIRECTIONS:
1/2 yellow onion sliced
1 bag baby carrots Salt and pepper your chuck roast and place into crock pot.
2 cans beef broth
1 can cream of mushroom Add all veggies then pour all of the broth, canned soup, and
soup seasonings over everything. Cook on low for 6-8 hours or
1 envelope brown gravy mix
1/2 packet ranch seasoning until the roast pulls apart easily and veggies are tender! I eat
mix mine with A1 sauce...game changer!
salt/pepper
A1 sauce
MACROS:
Per Serving:
Calories | 239
Protein | 35
Fat | 6
Servings: approx. 6
PULLED BBQ CHICKEN
DIRECTIONS:
Add chicken breasts to crock pot and pour bbq sauce over
chicken. Add a couple splashes of soy sauce, and sprinkle
the brown sugar and seasonings over. Let these cook until
they can be easily shredded with 2 forks (they should just
fall apart). Usually 4-6 hours depending on how fast your
crock pot cooks. After shredding, you can drain any juice
INGREDIENTS: and add more sauce if preferred. Serve on low carb buns
and top with slaw (optional)! I like to make red potato
4 chicken breasts fries to go with these! (see recipe in sides section)
1 to 2 cups bbq sauce
1/4 cup brown sugar
*you can use a “lighter” BBQ
salt, pepper, garlic
splash of soy sauce sauce to make this more carb
MACROS:
Per Serving:
low carb buns friendly if preferred, I don’t. Calories | 279
Protein | 23
Fat | 3
Carbohydrates | 38
Servings: approx. 4
CHICKEN PARMESAN
Dip thawed chicken breast tenderloins in a whisked egg or
8 thawed boneless chicken milk (helps the breading stick) then roll in Italian
breast tenderloins (2oz each) breadcrumbs OR crushed cornflakes. Sprinkle with
egg or milk
1 cup italian breadcrumbs or
seasonings of choice and bake for 10 minutes on 400 F in
oven or air fryer, flip and continue cooking 5-10 more
MACROS:
Per 2 tenderloins:
crushed cornflakes | (not including pasta)
1-2 TBS marinara over each minutes or until chicken is no longer pink in the middle. Calories | 219
1-2 TBS light mozzarella Top chicken with marinara and light shredded mozzarella Protein | 33
cheese cheese and continue to bake just until cheese is melted. Fat | 3
pasta of choice Carbohydrates | 14 net
Serve with side salad, noodles of choice with marinara, or
salt, pepper, garlic, Italian Servings: will feed 4 ppl
seasoning zucchini noodles if you are following a low-carb diet.
BAKED BURRITOS
DIRECTIONS:
Brown ground chicken/turkey and add 1 taco seasoning packet, a
little bit of the enchilada sauce (maybe 1/2 a cup?), then mix in 1/2
can fat-free refried beans (I promise you won't taste the beans,
just makes the meat not so dry!). 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. I like to pour more of the enchilada sauce
(or white queso for my husband) on top and add more shredded
cheese, bake for 20 minutes on 350. Serve with guacamole (see
INGREDIENTS: snack recipe), salsa, pico, sour cream, etc.
1 lb. ground chicken or lean
beef
low carb tortillas
taco seasoning packet
MACROS:
Per 1 burrito:
1/2 can fat free refried beans
Calories | 217
1/2 can enchilada sauce
Protein | 22
shredded cheese
Fat | 6
toppings of choice Carbohydrates | 10 net
Servings: approx. 5
burritos
DIRECTIONS:
FAJITAS Mix all spices together in a small bowl then set aside.
In a skillet, heat a small amount of olive oil, let this get hot then add
INGREDIENTS: chicken (cut into thin strips). When chicken is just about cooked
through, add all chopped veggies and sauté until they are cooked
3 Boneless skinless chicken
breasts through but not mushy (add a bit more oil if you need to). Sprinkle
low carb tortillas
1-2 bell peppers
seasonings all over mixture, squeeze the juice of a lime and stir until
1 tomato everything is coated. I also add a little bit of salsa here so it won't be so
1/2 yellow onion dry. Serve this on low carb tortillas or on a bed of lettuce if you are
lime
1 tsp cumin following low-carb! Serve with toppings of choice: lettuce, salsa,
1 tsp garlic powder shredded cheese, sour cream or plain greek yogurt, gauc, etc.
1/2 tsp cayenne
1 tsp oregano
1 tsp Knorr pollo seasoning (see You can also add this over tortilla chips and add shredded cheese to
grocery guide) make into nachos!
salt/pepper
salsa
Use steak or shrimp to mix
things up!
MACROS:
Per 1 fajita/tortilla:
Calories | 138
Protein | 23
Fat | 2
Servings: approx. 4
SHRIMP TACOS
Mix all spices together in a small bowl then set aside.
In a skillet, heat a small amount of oil, let this get hot then add sliced
veggies (cut into thin strips). Sauté until they are cooked through
but not mushy. Sprinkle half of the seasoning mixture all over
veggies, squeeze the juice of a lime and stir until everything is
coated. In the same pan (you can take veggies out here, or just scoot
INGREDIENTS:
8-10 oz. Shrimp
them to the edge of the skillet to get them out of the way), add a
little bit more oil and add shrimp (pat it off to dry first). Sprinkle the
Olive oil or Avocado oil rest of seasoning mixture over shrimp and let them sit until one
Low carb tortillas or tostadas side is golden, then flip and continue to cook until done. Both sides
1 bell peppers will be a light golden color. I also add a little bit of salsa here so it
1 roma tomato won't be so dry. Serve this on low carb tortillas or on a bed of lettuce
1/2 yellow onion
if you are following low-carb! Serve with toppings of choice: lettuce,
lime
1 tsp cumin, 1 tsp garlic powder, salsa, shredded cheese, sour cream or plain greek yogurt, gauc, etc.
1/2 tsp cayenne, 1 tsp oregano
1 tsp Knorr pollo seasoning (see
grocery guide)
I like to make the easy
chipotle lime crema to
MACROS:
salt/pepper Per 1 fajita/tortilla:
serve with these! See recipe
salsa Calories | 140
below.
Protein | 21
Fat | 2
Servings: approx. 4
EASY CHIPOTLE LIME CREMA

4 TBS light sour cream (OR
plain, unflavored greek
Such a quick and easy creamy sauce that goes great on fish
yogurt) tacos, fajitas, burritos, nachos, quesadillas, literally anything!
1-2 teaspoons hot sauce
Juice of half a lime
dash of garlic, salt, pepper Mix the ingredients together in a small bowl. Taste and
adjust to your liking.
Feel free to add additional seasonings (like cayenne, chili

powder, tajin, etc.) if preferred!
MACROS:
Per Serving:
Calories | 40
Protein | 2
Fat | 2.5
Carbohydrates | 2
Servings: approx. 2
MEATBALLS
DIRECTIONS:
In a large bowl, mix together 1 lb. raw ground
turkey/chicken (or lean ground beef), breadcrumbs, milk,
1 egg, salt & pepper. Shape into small rounded balls. Bake
at 375 for 18-20 minutes (until middle is no longer pink).
Top with marinara and mozzarella cheese and place back
INGREDIENTS: in oven until melted. Serve with pasta of choice or
1 lb. ground turkey or lean zucchini noodles. Can also use these with toasted low carb
beef
hot dog buns to make "light" meatball subs!
1/4 cup Italian breadcrumbs
1/4 cup Parmesan cheese
4 TBS milk
1 egg
MACROS:
Per 4 meatballs:
1/2 tsp salt + 1 tsp pepper
1 tsp garlic
Calories | 253
2 tsp italian seasoning
Protein | 26
Fat | 10
Carbohydrates | 10
INGREDIENTS:
MEATLOAF
1 lb. ground turkey or lean
beef
1/2 cup breadcrumbs
DIRECTIONS:
In a large bowl, mix together 1 lb. raw ground
1/2 cup ketchup
1/2 cup milk turkey/chicken (or lean ground beef), breadcrumbs,
1 egg ketchup, milk, 1 egg, salt & pepper. This honestly
1/2 tsp salt + pepper
Sauce: works best if you mix this with your hands! Shape
2 TBS brown sugar into rounded loaf. In a small bowl mix together 1/2
1/2 cup ketchup
splash of soy sauce cup more of ketchup, 2 TBS brown sugar, and a
splash of soy sauce, spread this over the top of loaf
and bake at 350 for 45 minutes to an hour (until
middle is no longer pink).
MACROS:
Per Serving:
Calories | 320 You can also make leftovers into meatloaf
Protein | 26 sandwiches on whole wheat or low-carb bread :)
Fat | 10
Carbohydrates | 28
Servings: feeds 4 ppl
LEMON CREAM SAUCE
DIRECTIONS:
A light and creamy sauce that goes great on
everything! I like to make this and serve it
over grilled chicken and my favorite
veggies (zucchini, mushrooms, onion).
INGREDIENTS: Melt butter in skillet, then whisk in

flour,...whisk this until it becomes a light
2 Tablespoons butter
2 Tablespoons flour tan color, then immediately add your milk
1 to 2 cups of milk (or use and/or chicken broth (start with 1 cup and
half milk, half chicken
broth)
then add more if it's too thick). Continue
1 lemon stirring until thickened. Add the juice of 1
1/2 tsp salt, pepper, garlic
parmesean cheese (1/4 or
lemon, then season well with salt, pepper, MACROS:
Per Serving:
1/2 cup) garlic, and parmesan cheese to taste. Serve
Calories | 93
over your chicken + veggies. Also great on Protein |6
Fat |6
pasta if you need carbs! Carbohydrates | 5
Servings: approx. 4
SPAGHETTI SQUASH
DIRECTIONS:
INGREDIENTS: I never knew how easy + versatile this veggie was!
Spaghetti Squash Truly can be "hidden" in just about anything! Split

Salt, Pepper your spaghetti squash in half, salt + pepper each side
then place each half "face side down" on a baking
sheet lined with foiled and sprayed with cooking oil,
bake for 45 minutes on 400F or until it can be easily
MACROS: pierced with a fork. Once cooled use a fork to "rake"

the inside of the squash, it should pull apart and look
Per Serving: 1 cup
like spaghetti noodles!! I've heard you can also cook
Calories | 42
Protein | 1 this in the microwave if you're in a hurry!
Fat | 0 Serve as pasta dish of choice (chicken alfredo,
spaghetti + meatballs, etc.)
Servings: will vary
*I have also mixed this into

my loaded mashed potatoes
before and couldn't taste it
WONTON TACOS
DIRECTIONS:
Bake or air fry wonton wrappers until golden brown and
crispy. Dice and sauté 3-4 chicken breasts in a hot skillet
with a small amount of oil. Once fully cooked, turn heat
down + add sauce (1/4 cup stir-fry sauce, 1/2 cup Asian
INGREDIENTS: toasted sesame dressing, 2 TBS soy sauce, 2 TBS teriyaki

sauce) and stir until mixed. Add this on top on crispy
3-4 chicken breasts
1/4 cup stir fry sauce (any wontons + top with slaw and more lime juice if preferred.
kind)
1/2 cup Asian sesame dressing
(salad dressing aisle)
2 TBS soy sauce
MACROS:
2 TBS teriyaki sauce Per 3 wonton tacos:
wonton wrappers Calories | 214
slaw (optional): see sides Protein | 23
section Fat | 1
Carbohydrates | 28
CRISPY "FRIED" TACOS

1 lb. ground turkey or lean Brown ground beef/ground chicken in a skillet, drain
beef grease and season with a taco seasoning packet (optional,
sauté diced onion with meat). I also like to stir in a little bit
5 low carb tortillas
diced onion (optional) of enchilada sauce or salsa to my meat so it won't be so
1/2 cup shredded cheese dry. Use low carb tortillas and spoon meat mixture into
Sauce:
the tortilla then sprinkle cheese over and fold in half (like
1/4 cup sour cream
1/4 cup salsa a taco). Place on foil lined baking sheet. Spray each side of
lime the tacos with cooking spray oil and salt. Bake in the oven
cayenne pepper/hot sauce
(400F) for 8ish minutes, then flip and continue to bake for
another 8 minutes or until they are golden brown!
Optional dipping sauce: mix equal parts of sour cream
and salsa, squeeze of lime juice, salt, cayenne pepper,
MACROS: splash of hot sauce.
Per Taco:
Calories | 248
Protein | 29 **of course my husband likes
Fat | 6 his with white cheese dip
Carbohydrates | 11 net on top lol**
Servings: approx. 5
CRISPY CHICKEN TACOS
DIRECTIONS:
INGREDIENTS: Add your chicken, laughing cow cheeses to a skillet
and heat until everything is hot and mixed together.
Shredded chicken (I use the
shredded rotisserie chicken Add salsa, sour cream, and your seasonings (I just
for these, OR approx. 4-5
eyeball these and taste until I get desired flavor).
breasts worth)
2 laughing cow cheese Once everything is thoroughly mixed, add a little bit
2 TBS salsa of this filling to 1 tortilla then sprinkle cheese on top.
2-3 TBS light sour cream
garlic powder, cumin, chili
Fold the tortilla over and press to seal the edges.
powder, Maggi pollo Spray each side with cooking spray and cook in air
seasoning
fryer until golden brown (I usually do 400F for 4
Shredded cheese (about 1/2
cup) min, then flip and cook another 4 minutes). Or you
4-5 tortillas (I use Mission can shallow fry these in a skillet with a little oil!
carb balance)
**you can dip these in salsa or store bought white
MACROS: queso hehe
Per Taco:
Calories | 205
*to make taquitos instead of tacos, tightly roll each
Protein | 27 tortilla up instead of folding over.
Fat | 7
Servings: approx. 5
EASY AIR FRIED CHICKEN

The easiest (but juiciest) chicken you'll ever make! It
Boneless, skinless chicken
tenderloins (4-6) comes out perfect every time, I use this recipe to
1 tsp garlic powder make chicken for SO many other recipes from my
1 tsp paprika
cookbook!
1 tsp seasoning salt
black pepper or Cajun
seasoning Take thawed boneless skinless chicken tenderloins
and flatten them out a little bit (you can use a rolling
pin or meat tenderizer). Mix seasonings in a small
bowl then rub all over both sides of chicken.
Put in air fryer on 400 degrees for 5 minutes, flip,

then 5 more minutes. Let them rest for a couple
minutes before slicing. (time could vary based on
size/thickness of your chicken).
LOW CARB CHEESEBURGER CASSEROLE
DIRECTIONS:
Cook meat (and diced onion), drain then add
seasonings, cream cheese, and diced pickles, and stir
until well combined. Pour this into an 8x8 pan. Whisk
mayo (see note below) + eggs until smooth and pour on
top of meat mixture. Sprinkle shredded cheese on top
INGREDIENTS: (I also add extra diced pickles on top too) + bake for 25
minutes on 350F.
1 lb. ground chicken/lean
beef
2 oz cream cheese To kick up the burger sauce a notch:
2 eggs
to the 1/2 cup of mayo add 1/4 cup
1/2 cup light mayo
1/2 cup shredded cheese
diced dill pickles (and
ketchup, 2 tsp creole seasoning (I
use Old Bay), 1 tsp dijon
MACROS:
Per Serving:
diced onion if preferred) mustard, and a shake of garlic and Calories | 267
1/2 tsp of: onion powder,
garlic powder, cumin,
whisk with 2 eggs, pour on top of Protein | 23
meat mixture before baking Fat | 17
chili powder, salt/pepper
Carbohydrates | 5
Servings: approx. 6
CARNE ASADA BOWL

INGREDIENTS:
4 oz sirloin steak
DIRECTIONS:
Salt + pepper both sides of steak, then sear in a hot skillet with olive
Olive oil
1/2 cup (cooked) Minute rice oil until brown on both sides. Transfer to oven (400 degrees) and
1 lime cook until done. I like mine a little pink in the middle. Squeeze the
Toppings of choice (I like
shredded lettuce, black
juice of a lime over the steak and let it rest for at least 10 minutes
beans, corn, pico, salsa, sour before slicing into steak strips. Add this to a bowl of cooked
cream, and avocado)
rice/lettuce, black beans, corn, pico, jalapeños, guac, sour cream/or
plain unflavored greek yogurt, I like to use avocado dressing or
Salsa Verde on top of this.
MACROS:
Per Serving: (without toppings) *serve this on a bed of lettuce and omit the rice if you are following
Calories | 318 a low-carb diet!
Protein | 26
Fat | 12
Servings: 1
CHEESY BACON CHICKEN
DIRECTIONS:
Cook chicken in air fryer according to recipe included
above OR, place thawed (patted dry) chicken breast
seasoned with salt, pepper, and garlic on foil lined baking
sheet and bake in oven at 400F for 10 minutes then flip
and continue cooking for another 5-10 minutes or until
INGREDIENTS: chicken is cooked through (if you use larger chicken

breasts, it will take longer). Glaze with honey mustard or
sauce of choice then add shredded cheese + bacon and
breast tenderloins (2 oz. each)
OR 1 4 oz breast continue to cook just until cheese is melted! I like to eat
Bacon bits or real bacon
mine with green beans and red potato fries :)
(cooked/crumbled)
honey mustard (approx 1 TBS
each)
MACROS:
FF shredded cheese Per Serving: 2 tenderloins
Salt, pepper, garlic Calories |273
Protein | 41
Fat | 9
SHREDDED MEXICAN CHICKEN

4-6 boneless skinless chicken breasts, chicken broth (just
4-6 boneless chicken
breasts enough to cover the bottom of your crock pot), salsa-on
1 cup chicken broth
1/2 cup salsa
top of chicken breasts, lime juice, cumin, garlic, salt,
1 lime pepper, pollo seasoning (see grocery guide for details),
1/2 yellow onion (optional)
salt, pepper, garlic, cumin,
onion (optional), jalapenos or diced chiles (optional). Cook
pollo seasoning for 4-6 hours or until you can easily shred chicken with 2
forks. I like to make this ahead of time and keep to use in
recipes throughout the week-tacos, enchiladas, taco salads,
MACROS: burrito bowls, nachos, etc.
Per Serving:
Calories | 134
Protein | 23
Fat | 3
Carbohydrates | 3
Servings: approx. 4
NACHOS
DIRECTIONS:
Using the shredded chicken recipe from above, drain
juice off chicken (OR cooked ground beef with taco
seasoning) and place over a bed of tortilla chips of
choice. (can also cut a low carb tortilla, spray with
cooking spray and toast in the air fryer until crisp). Top
with pico, shredded cheese, jalapeños, etc. microwave
until cheese is melted! I also add shredded lettuce, salsa,
INGREDIENTS: plain greek yogurt or sour cream on top too.
Tortilla chips of choice (about

15)
3 oz Shredded mexican chicken
or ground taco meat
MACROS:
Per Serving:
Shredded cheese
Calories | 355
Pico
Protein | 29
Salsa, lettuce, additional Fat | 11
toppings of choice Carbohydrates | 30 net
Servings: approx. 1
CHICKEN BLT
Low carb bread or wrap Grilled chicken breast on low carb bun, wrap, or
3 oz Grilled chicken (or
toasted bread of choice. Add (turkey) bacon, lettuce,
rotisserie chicken)
2 slices Turkey bacon tomato, optional: honey mustard, pickles OR make
Lettuce/tomato/pickle this into a BLT lettuce wrap or salad if you are
Honey mustard or sauce of following a low carb diet.
choice
**You can grill, sauté, or bake chicken if preferred**
MACROS:
Per Serving:
Calories | 193
Protein | 31
Fat | 8
Servings: approx. 1
LOADED POTATO SOUP
DIRECTIONS:
I will warn you, this potato soup is not "light" but it is so
worth every calorie it may contain, and so easy!
Peel/dice/and boil red potatoes until tender, then add to a

crock pot. In a skillet melt 1/2 stick of butter with your
finely diced yellow onion (I know you want to, but don't
INGREDIENTS: skip this) sauté until onion is tender. Add to the crockpot.
Then add 2 cans of cream of chicken soup with 16 oz half
3-4 red potatoes (peeled, diced and half to the crock pot and stir. Cook on low for 4-6
and boiled
hours and once thickened stir in 1 cup shredded cheddar
1/2 stick butter
cheese. Right before serving, stir in 8 oz of sour cream.
1/2 diced yellow onion
2 cans cream of chicken soup
2 cups half and half
Top with bacon bits and more cheese.
MACROS:
Per Serving:
1 cup shredded cheddar cheese
Calories | 313
bacon bits
Protein | 8
8 oz sour cream Fat | 26
Carbohydrates | 12
Servings: approx. 7
INGREDIENTS:
CREAMY TUSCAN SOUP
4-5 boneless chicken tenderloin
(2 oz each)
DIRECTIONS: INSTANT POT RECIPE
2 TBS butter This soup is SO good even while being loaded with veggies,
1/2 yellow onion diced
it's definitely of my absolute favorites! On "sauté mode" in
1 yellow bell pepper
1/2 bag sundried tomatoes instant pot, sauté the butter and onion together until tender.
(chopped)
Add sliced peppers, tomatoes, and seasonings, stir around
3.5 cups chicken broth
1 tsp garlic for a minute or two. Add 1.5 cups chicken broth + the
1 tsp cumin
chicken tenderloins. Cook on manual setting for 7-8
1 tsp oregano
1 tsp chili powder minutes. When it beeps, release the steam and stir in the rest
1 tsp basil
1 block cream cheese
of the chicken broth then cook for 4 more minutes. When
1 cup shredded cheddar timer beeps again, stir in cream cheese, cheddar, and
1/2 cup parmesan
1 cup of milk
parmesan until melted then add in milk. Sometimes I stir in
fresh spinach now too until it's wilted! Chicken should be
tender enough now to shred apart with a fork!
MACROS:
Per Serving:
*I know that seems like a lot
Calories | 226
of seasonings, but don't
Protein | 19
Fat | 14 leave any of them out!
Carbohydrates | 7
Servings: approx. 6
This recipe was modified

from an "eatwell101" recipe
BASIC BURGER
Pat out and season burger patty using
raw ground beef (lean) or ground
turkey or chicken. Season well with
seasoning salt then cook in air fryer,
grill, or in a skillet on medium high
INGREDIENTS: heat until outside has been seared, and

inside is no longer pink. Top with
1 Low carb bun
1/4 lb. lean beef, ground cheese and toppings of choice! Serve
turkey/chicken
on low carb bun (or lettuce if you
1 slice FF cheese
toppings of choice (turkey wanna be sad hehe). Top with
bacon, avocado, caramelized
bacon/sliced avocado to switch things
onion, etc.)
up! MACROS:
Optional Burger Sauce: Per Serving: (no additional
2 Tablespoons sour cream toppings)
1 Tablespoon light mayo *You can also make this and Calories | 432
1-2 teaspoons ketchup Protein | 61
serve it in a low carb tortilla as a
splash of hot sauce Fat | 9
salt, garlic powder, cayenne quesadilla burger! Carbohydrates | 20 net
Servings: 1
CHICKEN TORTILLA SOUP

INGREDIENTS:
Meat from 1 rotisserie
chicken
1 can corn (drained)
DIRECTIONS:
Such an easy and delicious soup packed with veggies! Put
1 can black beans (drained)
1 can of rotel (with green all ingredients together in a large pot, stir, and bring to a
chiles)
boil, once boiling turn heat down and let simmer for 15-30
1 can diced tomatoes
32 oz. chicken broth min. Optional: Serve with fresh lime juice, cilantro, a
1 packet taco seasoning
dollop of plain greek yogurt or sour cream, shredded
1 lime
shredded cheese cheese + crushed tortilla chips on top!
sour cream or plain greek
yogurt
crushed tortilla chips
MACROS:
Per Serving:
Calories | 170
Protein | 18
Fat | 2
Servings: approx. 7
NOT YOUR BASIC BURGER
Pat out and season burger patty using
raw ground beef (lean) or ground
turkey or chicken. Season well with
seasoning salt then cook in air fryer,
grill, or in a skillet on medium high
heat until outside has been seared, and
inside is no longer pink. Top with
cheese and toppings of choice! Serve on
low carb bun (or lettuce if you wanna be
INGREDIENTS: sad hehe). Top with bacon/sliced
1 Low carb bun
1/4 lb. lean beef, ground
avocado to switch things up! MACROS:
Per Serving: (no additional
turkey/chicken toppings)
1 slice FF cheese *You can also make this and Calories | 432
toppings of choice (I use burger Protein | 61
sauce, crispy turkey bacon, serve it in a low carb tortilla as a Fat | 9
caramelized onion, etc.) quesadilla burger! Carbohydrates | 20 net
Servings: 1
INGREDIENTS:
CREOLE BURGER SAUCE
2 TBS ketchup
2 TBS light mayo
1 tsp creole type
DIRECTIONS:
seasoning of choice( I mix all the ingredients together in a small bowl (then taste
usually use Old Bay and adjust to your liking) and use on burgers, chicken
seasoning)
sandwiches, or fries :)
sprinkle of garlic + salt
1 teaspoon dijon
mustard
MACROS:
Per Serving:
Calories | 40
Protein | -
Fat | 2.5
Carbohydrates | 4
Servings: approx. 2-3
CHICKEN BACON CARBONARA
This is one of those "good for the soul" recipes I was telling you about
earlier...you can throw some spinach or broccoli in there for good measure if
you prefer ;)
Boil noodles and cook bacon until crispy (set both aside).
Cut chicken into bite sized pieces and sauté in skillet sprayed with non stick
spray until golden brown, season with salt, pepper, garlic, etc. to taste.) Remove
chicken from skillet and set aside.
INGREDIENTS: In that same skillet (do not wash) melt 2 TBS butter on medium heat.
Add flour and stir until smooth and golden tan.
2 chicken breasts--thawed and
diced Add chicken broth, stir and simmer until thickened.
4 strips bacon--cooked then Add milk and continue stirring….eventually your sauce will start to thicken.
crumbled
Add parmesan, shredded cheese, and other seasonings (taste and add more as
3 TBS margarine or butter
2 TBS flour needed)
1 cup milk Combine noodles, bacon, chicken, and sauce together in one pot and mix until
1 cup chicken broth
1/2 cup parmesan
3/4 cup shredded Italian cheese
evenly coated.
MACROS:
Per Serving:
½ tsp salt (or more if needed)
Calories | 353
½ tsp pepper (or more if Protein | 27
needed) Fat | 14
½ tsp garlic (or more if needed) Carbohydrates | 28 net
½ box bowtie pasta noodles Servings: 5
PINEAPPLE TERIYAKI CHICKEN

INGREDIENTS:
2 chicken breast tenderloins
DIRECTIONS:
(2 oz each) or more if This chicken is great served on a bun with a grilled pineapple, on a bed of
feeding more than yourself
rice, or just by itself! You can make this on the grill (recommended) or cut
Marinade:
1/4 cup pineapple juice your chicken into bite size pieces and sauté in a skillet (if you prepare it
splash or two of soy sauce
this way, add your sauce AFTER fully cooking your chicken).
garlic
1 TBS brown sugar or
honey
Marinate your chicken for at least a couple of hours in your mixture of
Sauce:
1/4 cup terikayki sauce of pineapple juice, soy sauce, garlic, brown sugar/honey,
choice
2 TBS soy sauce
drizzle of honey Before, during, and after grilling lightly brush your chicken and pineapple
salt, pepper, ginger rings with your sauce mixture. Cook your chicken until it is golden brown
on outside, but white and tender on the inside
MACROS: (or until it reaches 165F)
Per Serving:
Calories | 313
Protein | 23
Fat | 3
Carbohydrates | 48
Servings: approx. 1
CHILI DOGS
Don't judge me...I love a good hot dog, throw some
chili on there and I'm sold.
For the Chili: brown lean ground beef or chicken, add

1 tsp dried onions, add 1 can of kidney beans, 1 can of
pinto beans, 1 large can of tomato juice, salt, pepper,
and 1 chili seasoning packet (I like McCormick).
INGREDIENTS: Simmer until thickened (10-15 minutes). Feel free to
add in fresh or canned diced tomatoes too.
1 lb. lean ground beef or
chicken
1 tsp dried onion flakes
1 can kidney beans (drained)
I use turkey dogs and the Healthy Life hot dog buns,
1 can pinto beans (or black smother with chili and shredded cheese and heat in
beans)
the microwave just until cheese is melted.
1 large can tomato juice
1 McCormick chili seasoning
packet
salt, pepper
MACROS:
Per Serving:
Turkey Dogs
Calories | 242
Healthy Life hot dog buns
Protein | 19
Shredded Cheese
Fat | 9
Carbohydrates | 19
DORITO TACO CASSEROLE

1 lb. lean beef or ground Brown ground beef or chicken in a skillet until cooked through. Add
chicken or use shredded taco seasoning and stir until combined. Mix in the Rotel, cream of
rotisserie chicken
chicken soup, sour cream.
1/2 can rotel (drained)
1 can fat free cream of In a glass baking dish, spread a thin layer of crushed doritos (sorry, I
chicken soup
do NOT have a healthy substitute in mind for these that I like lol).
1/2 cup light sour cream or
PLAIN unflavored greek Spread the meat mixture over this, cover with shredded cheese and a
yogurt few more crushed chips on top. Cover with foil and bake for 20
1 cup shredded cheese
minutes until cheese is melted. I'm sure you could top this with
Doritos (crushed)
(optional add ins: black shredded lettuce if preferred, because...health.
beans, corn, tomatoes,
onion)
MACROS:
Per Serving:
Calories | 224
Protein | 23
Fat | 7.5
Carbohydrates | 11
Servings: approx. 6
BRUSCHETTA
This stuff is so fresh and flavorful, I love it and I'm not
even that fond of tomatoes! It goes great on chicken, a
BLT sandwich, salads, garlic bread, pizza...so many
options!
Finely dice Roma tomatoes and place them in a bowl.

Take your fresh basil and roll it up (doesn't have to be
perfect) and start roughly chopping it until it looks
INGREDIENTS: like thin ribbons. Add everything else to the bowl and
let it sit to "marinate" for at least 15 minutes. Enjoy
5-6 Roma Tomatoes (the small with toasted garlic bread, on sandwiches, or top your
firm kind) chicken with it.
Fresh basil leaves (idk maybe a
small handful of it)
2 TBS olive oil (or any kind)
1 TBS vinegar MACROS:
1 TBS minced garlic Per Serving:
Salt, pepper (about 1/2 tsp each) Calories | 75

Protein | 1
Fat | 5
Carbohydrates | 6
Servings: approx. 5
BRUSCHETTA MOZZARELLA CHICKEN

Bruschetta (see recipe In a large skillet, heat a thin layer of oil until hot then add thawed (and
above)
seasoned) chicken tenderloins. Sauté until one side of chicken is golden
breasts brown, then flip to brown the other side (you can place a lid over skillet
Fresh mozzarella (approx.
4 oz)
to help the inside cook if you need to). Once chicken is fully cooked,
Salt, pepper, garlic to taste layer fresh mozzarella on top (about 1 oz per breast) and leave in skillet
(for seasoning chicken)
Oil of choice (I used until cheese is melted, then spoon fresh bruschetta on top. Serve with
avocado oil) angel hair pasta/sauce of choice or Italian salad.
MACROS:
Per Serving:
Calories | 205
Protein | 22
Fat | 10
Carbohydrates | 7
Servings: approx. 4
PAN SEARED STEAK
DIRECTIONS:
Drizzle a generous splash of olive or avocado oil in a skillet
on medium-high heat and let it get warm. Season both sides
of steak with salt and pepper and place in the oil once hot.
Let it sear on one side for 4-6 minutes until bottom is pretty
INGREDIENTS: brown (but not burnt), then flip and sear other side for 4-6
Olive oil minutes. Let steak rest on a plate for 5-10 minutes before
Steak of choice (I usually get slicing. Use this skillet to make your sauce (see recipe
4 oz. sirloin)
salt, pepper below)!
MACROS:
Per steak:
Calories | 200
Protein | 20
Fat | 6
Carbohydrates | 1
Servings: 1
BROWN MUSHROOM GRAVY

INGREDIENTS: This is amazing on steak or porkchops (I like it on my veggies too!).
1/2 cup chopped mushrooms
1/4 onion (diced very small)
If you make steak or pork chops, make this gravy in that same skillet
1 tsp minced garlic
2 TBS margarine (or butter) (don't wash out).
1/2 cup beef broth
2 TBS light sour cream
Melt 2 TBS margarine or butter in a skillet on medium-high heat. Saute
salt, pepper to taste
chopped mushrooms and diced onions until tender (onions will turn a
clear color). Add 1 tsp of minced garlic. Add 1/2 cup beef broth and let
MACROS: simmer until thickened. (Sometimes I like to stir in a TBS of brown

sugar here for sweetness). Once liquid has thickened and become more
Per Serving:
Calories | 84 a sauce, stir in 2 TBS sour cream and serve over steaks/pork chops.
Protein | 2
Fat | 4
Carbohydrates | 2
Servings: 2
OTHER DINNER IDEAS
Tip: if you don’t like ground turkey or chicken, try cooking 1/2 lb of ground
chicken mixed with 1/2 lb. ground beef in your recipes!
Beefy chorizo fiesta 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! (also see Mexican seasonings in Grocery
Guide)
Taco Salad: same meat mixture/filling as burrito bowl recipe, but serve on a
bed of lettuce/salad mix. I top mine with corn, black beans, pico, salsa, sour
cream, and crushed chips!
Italian Pitas: pita bread filled with ham, turkey pepperoni, salami, banana
peppers, mozzarella cheese, pizza sauce (bake/toast until hot) dip in pizza
sauce in preferred!
Southwestern Salad: lettuce/spinach, grilled chicken (or canned chicken if

you're in a hurry), black beans, corn, avocados, cheese, I use salsa + lime
juice for dressing! Sub chicken for steak, shrimp, or taco meat to switch
things up!
Optional chipotle sauce: sour cream mixed with lime juice + chipotle
seasoning
Taco soup with ground turkey/chicken: (recipe also on pinterest) brown

ground turkey meat or lean ground beef (also good with chorizo) with 1/2
diced onion until meat is brown and onion is cooked tender, add corn,
black beans, tomatoes, lime juice, taco seasoning, tomato juice. Simmer
until thickened.
Spaghetti: When I'm being good, I do a mixture of half regular spaghetti

noodles & half zucchini noodles (or spaghetti squash), and use ground
turkey instead of beef to make my meat sauce.
Pizza Spaghetti: think regular spaghetti...but pizza. Put spaghetti (mixed

with meat sauce) in a glass baking dish, top with more marinara then add a
layer of turkey pepperonis, shredded mozzarella, garlic and Italian
seasoning on top for a fun pizza twist! Bake on 375F for 15 minutes or until
cheese is melted.
Steak with sides of choice-I like to serve mine with red potatoes &
asparagus (or other green veggie) Heat a skillet with a splash of olive oil or
butter until hot...then sear each side of steak until each are brown. If you
like yours more done in the middle you can transfer to the oven (400F) until
done.
BBQ Chicken Spaghetti Squash Bake: cook your spaghetti squash (see
recipe above), Add cooked/diced red potatoes-I used 4 and shredded
spaghetti squash together to the bottom of a 9x13 casserole dish (season
with salt, pepper, garlic-I also add a little bit of light sour cream to mine to
make it creamy). In a skillet, sauté shredded chicken (I use rotisserie)
sautéed with a little bit of diced onion, bacon bits, and BBQ sauce. Add this
to your casserole dish on top of potato mixture. Top with shredded cheddar
cheese and more bacon. Bake on 375F for 30 minutes.
Taco "Pizza": on low carb wrap of your choice, use guac as sauce (or regular
sauce), add shredded mexican cheese, diced tomatoes/onions, taco meat |
bake in oven on 400 for 5-8 minutes until crispy. Add shredded
lettuce/salsa on top if preferred.
Easy Cauliflower Pizza Crust: 1 bag of frozen cauliflower rice (10 oz.
steamer bag), 1 egg, 1 cup Parmesan, 1 tsp garlic powder, salt, pepper,
italian seasoning. Saute cauliflower rice in skillet on med-high heat until all
the water is cooked out (5-8 min). Take off heat and mix with remaining
ingredients. Press out into pizza shape on greased baking sheet. Bake for
20 min on 400F. THEN add toppings and continue baking for 10 more
minutes.
Shrimp or Fish tacos: sauteed shrimp/white fish seasoned with cajun

seasoning, lime juice, salt, pepper. Add taco toppings of choice and served
on corn tortillas with optional slaw: I use shredded slaw mix, mix together a
little mayo or plain unflavored greek yogurt with a small splash of milk,
lime juice, salt, pepper, sugar and pour over the slaw mix.
SUPER SIMPLE
Snacks+Sides
MEXICAN RICE
DIRECTIONS:
I use *gasp* Minute Rice.... (from the box, follow the directions on the
back of the box) but before microwaving stir about 1/2 teaspoon (or
more if preferred) of the Knorr Caldo De Tomate (in the Mexican aisle
at Walmart) into your water, just enough to turn your rice water fairly
orange, add a dash of salt, and squeeze of lime...then microwave
according to box directions :) let it sit after microwaving for a minute,
then fluff with a fork.
If you prefer to make regular rice on the stovetop, saute your uncooked
rice in a small amount of oil first, then follow same instructions (add
enough seasoning to your rice water to make it fairly orange) then
cook.
INGREDIENTS: MACROS:
1.5 cups Minute Rice Per Serving:
(white or Jasmine)
Calories | 133
1/2 tsp (or more) Knorr Protein | 3
Caldo De Tomate Fat | 0
pinch of salt Carbohydrates | 29
lime (optional) Servings: 2
OVEN BAKED FRIES

INGREDIENTS:
2-3 medium/large red
DIRECTIONS:
potatoes
2 TBS olive or avocado You can use any type of potato (I prefer red potatoes but
oil you can also use sweet potatoes or russet)
salt, pepper, garlic,
rosemary (to taste)
Slice potatoes into fry shaped strips and place in a large
bowl, lightly drizzle with olive or avocado oil and season
generously with salt, pepper, rosemary, garlic. Spread out
onto a foil lined baking sheet sprayed with non stick spray
and 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 MACROS:

Per Serving:
spread out so that they
Calories | 103
are not piled on top of
Protein | 2
one another. This will help Fat | 2
them crisp up!
Servings: approx.3-4
SMASHED POTATOES
DIRECTIONS:
Cook red potatoes in steamer bag following the directions
on the back of the package. Let them cool slightly then cut
in half, and smash down with a fork. Cover potatoes with a
small amount of light sour cream, and sprinkle with (fat
INGREDIENTS: free if preferred) shredded cheese, bacon bits, and season

generously with salt, pepper, and garlic powder. Place in
1 bag steamer red oven 400F and heat until cheese is melted.
potatoes
1/2 cup FF (fat-free)
shredded cheese MACROS:
3 TBS bacon bits Per Serving:
3 TBS (or more) light Calories | 166

Protein |10
sour cream Fat |3
salt, pepper, garlic Carbohydrates | 26 net
Servings: 4
BACON WRAPPED GREEN BEAN BUNDLES

INGREDIENTS:
1 can cut green beans
DIRECTIONS:
(drained) I bet your Southern granny/momma has a recipe for this, but I
bacon
wrap a little bundle (like 5-6 green beans) up in half a slice of
3 TBS brown sugar (or
more if needed bacon. Pour a little splash of soy sauce over all the bundles
soy sauce
garlic powder then sprinkle with brown sugar, salt, pepper, a little garlic
salt, pepper powder over all the bundles. Bake in a glass baking dish for
20-30 minutes on 425F or until bacon looks done/crisp.
MACROS:
Per Serving:
Calories | 217
Protein | 14
Fat | 12
Servings: approx. 4
LIGHTER HASHBROWN CASSEROLE
DIRECTIONS:
Melt butter/margarine + dried onion flakes together in a small
bowl in microwave (30 or so seconds). In a large mixing bowl
mix light sour cream (or greek yogurt), cream of chicken soup,
salt, pepper together. Mix in the hashbrowns and 1 cup of
cheese and spread this into a greased 9x13 baking dish. Top
INGREDIENTS: with additional 1/2 cup shredded cheese, cover with foil and
26 oz bag frozen hashbrowns bake for 20 minutes. Then take foil off and continue baking
1.5 cans fat free cream of chicken for 5-10 more minutes.
soup
1/2 stick margarine (melted)
1 tsp dried onion flakes
8 ounces light sour cream OR MACROS:
Per Serving:
plain unflavored greek yogurt
1 cup FF shredded cheddar (in Calories | 119
mix) Protein | 8
Fat | 3
1/2 cup FF shredded cheese (on
Carbohydrates | 12
top)
Servings: 15
1/2 tsp salt + pepper
LIGHTER LOADED MASHED POTATOES

1 steamable bag red
potatoes
Peel, dice and boil red potatoes until fork tender (can be
Skim milk
3 TBS Plain unflavored easily pierced with a fork). Drain water, and mash potatoes
Greek yogurt
using a mixer or by hand if you don't mind lumps. After
salt, pepper, garlic
1/2 cup FF shredded cheese mashing, add a splash or two of skim milk (just enough to
bacon bits or turkey bacon make them the right consistency), 3 tablespoons of PLAIN
unflavored Greek yogurt (or more depending on how
many potatoes), season well with salt, pepper, and garlic
powder--mix again. Stir in FF shredded cheese and bacon
bits (or cooked/crumbled turkey bacon) if preferred.
MACROS:
Per Serving:
Calories | 161
Protein | 11
Fat | 2
Servings: approx. 4
BROWN SUGAR BACON GREEN BEANS
DIRECTIONS:
Add drained green beans to a sauce pot with both cans of
chicken broth. Add the seasonings, half of the brown sugar
and your bacon bits OR bacon. Cook these on medium heat
until most of the liquid has been cooked down. I think the
INGREDIENTS: longer they cook the better and sweeter they are. Then add
2 cans drained cut green beans soy sauce and the rest of the brown sugar, add more salt
1/4 OR 1/2 cup brown sugar
(depending on how sweet you
and pepper if needed.
like your beans)
2 Tablespoons soy sauce
MACROS:
Per Serving:
1 tsp minced garlic
2 cans beef or chicken broth Calories | 80
Protein | 2
salt, pepper
Fat | 1
sprinkle of bacon bits or
cooked/crumbled turkey bacon
Servings: 5-6
MEXICAN STREET CORN

INGREDIENTS:
Corn of choice (2 cans of
canned corn or whole
DIRECTIONS:
corn on the cobs) Cook corn cobs (microwave or stovetop) OR if using canned corn, drain
2 Tablespoons light and lightly "fry" in a skillet sprayed with nonstick spray until corn is hot
mayo
2 Tablespoons plain and lightly sautéed.
unflavored Greek yogurt
lime
1 tsp chili powder When corn has been sauteed, stir in light mayo of choice and plain
Mexican crumbling unflavored Greek yogurt, chili powder, lime juice, salt, pepper. Before
cheese (optional)
serving sprinkle with more chili powder, and Queso Fresco (crumbling
cheese).
You can also add a little bit of cayenne pepper if you like some heat
MACROS:
Per Serving:
Calories | 134
Protein | 4
Fat | 4
Carbohydrates | 16
Servings: approx. 4
EASY GLAZED CARROTS
DIRECTIONS:
Wash and chop carrots into 1/2 inch thick rounds (they
don't have to be perfect). Melt butter in a skillet on medium
heat and add carrots, cover with a lid and let them sweat for
3 minutes. Add sugar and sprinkle garlic, salt, pepper over
carrots. Stir then add chicken broth. Cover with lid and let
INGREDIENTS: them simmer for 5-10 minutes until liquid has thickened
4-5 whole carrots (sliced and carrots are tender.
about 1/2 inch thick rounds)
2 tablespoons butter
1/4 cup sugar (maybe a little
less if you don't like them as
MACROS:
Per Serving:
sweet) Calories | 110
1/2 (to 1 cup) chicken broth Protein | 1
garlic powder Fat | 4
salt, pepper (to taste) Carbohydrates | 15
Servings: 5
INGREDIENTS: BROWN MUSHROOM GRAVY

DIRECTIONS:
1/2 cup chopped mushrooms
1/4 onion (diced very small)
1 tsp minced garlic
2 TBS margarine or butter
1/2 cup beef broth This is amazing on steak or porkchops (I like it on my veggies
2 TBS sour cream
too!).
salt, pepper to taste
If you make steak or pork chops, make this gravy in that same
skillet (don't wash out).
Melt 2 TBS margarine or butter in a skillet on medium-high

heat. Sauté chopped mushrooms and diced onions until tender
(onions will turn a clear color). Add 1 tsp of minced garlic. Add
1/2 cup beef broth and let simmer until thickened. (Sometimes I
like to stir in a TBS of brown sugar here for sweetness). Once
liquid has thickened and become more a sauce, stir in 2 TBS sour
cream and serve over steaks/pork chops.
MACROS:
Per Serving:
Calories | 84
Protein | 2
Fat | 4
Carbohydrates | 2
Servings: 2
LIGHT SPINACH DIP
DIRECTIONS:
Sauté spinach in skillet until wilted down (this will
seem like a lot at first but it cooks down a LOT in the
skillet). Once cool, wring out excess water (I just gently
squeeze it in some paper towels) then chop it up. Mix
INGREDIENTS: all other ingredients in a bowl and stir in cooked
1 8oz block light or fat free spinach. Add to a glass baking dish (top with more
cream cheese
1 cup PLAIN unflavored shredded cheese if preferred) and bake on 375F for 20
Greek yogurt min.
10 ounces fresh baby spinach
1 tsp minced garlic
1/2 tsp salt
MACROS:
Per Serving:
1/2 tsp pepper
Calories | 142
1/2 cup parmesan cheese Protein | 10
1/2 cup light or FF mozzarella Fat | 11
Carbohydrates | 4
Servings: 8
REFRIED BEANS
INGREDIENTS:
1 can fat-free refried
beans (or use black
beans and cook/mash)
DIRECTIONS: MACROS:
Per Serving:
chorizo not included
1/2 log of chorizo
If using chorizo and onion, sauté this in a
Calories | 118
(optional) skillet first (cook it just like you would ground Protein | 7
1/4 of a diced yellow Fat | 0
onion (optional)
beef). Add canned beans, the juice of a lime,
lime and all seasonings to this skillet and sauté. If Servings: approx.6
1/2 tsp (or more to taste):
salt, garlic, cumin,
you want some spice to yours, you can add
cayenne (optional) some diced green chiles or pickled jalapeños.
green chiles (optional)
BAKED TORTILLA CHIPS
DIRECTIONS:
Lightly brush oil over each side of the tortilla then
sprinkle with salt. Cut tortilla into 8 triangles with a
pizza cutter. Place triangles on a baking sheet and bake
at 350F for 5 minutes, flip then 5 more minutes or until
INGREDIENTS: both sides are browned and toasted. (or you can make
these in an air fryer!)
Flour tortillas (low carb if
preferred, I use Ole
Extreme Wellness)
Olive or avocado oil
Salt MACROS:
Per Serving: 1 tortilla
Calories | 81
Protein | 4
Fat | 5
Servings: will vary on
amount used
BLACK BEAN CORN SALSA

INGREDIENTS:
1 can corn drained
1 can black beans drained
1 can rotel (drained) OR fresh
DIRECTIONS:
chopped tomatoes This goes great on top of burrito bowls, salads, tacos, or eat
1/2 red onion diced
1 red, orange, or yellow bell pepper
jalapeno (optional)
as a snack with some baked tortilla chips!
small amount of chopped cilantro
1/4 cup apple cider vinegar
1/4 cup olive oil
2 tsp sugar add all chopped veggies together in a bowl, in a separate
2 tsp chili powder
1/2 tsp cumin bowl mix together the apple cider vinegar, oil, sugar,
1/2 tsp garlic
salt seasonings, and lime juice then drizzle over veggies and
juice of 1 lime
stir. This is soooo good but even better after it sits in the
fridge overnight!
MACROS:
Per Serving:
Calories | 91
Protein | 5
Fat | 1
Servings: approx. 8
LIGHT MAC + CHEESE
DIRECTIONS:
cooked macaroni noodles, stir in butter, laughing cow cheese
wedges, shredded cheddar cheese, a splash of milk or chicken
broth, and plain greek yogurt until everything is hot and
melted together. Season generously with salt, pepper, garlic,
INGREDIENTS: parmesan cheese. Sometimes I add a splash of hot sauce for
8 oz (half a box) elbow heat! If your pasta is too dry, add more chicken broth or milk,
noodles if it's too runny, continue to cook until liquid is absorbed.
2-3 laughing cow cheese
wedges OR 1/2 block of FF Taste and adjust seasonings/cheese as needed (I really just
cream cheese
eyeball these measurements)
splash of chicken broth or
milk as needed
1 cup FF shredded cheddar
MACROS:
Per Serving:
1/4 cup PLAIN unflavored
Calories| 197
greek yogurt
Protein | 13
1/4 cup parmesan Fat | 2
salt, pepper, garlic Carbohydrates | 29
Servings: 6
MAC + CHEESE: THE REAL DEAL

INGREDIENTS:
8 oz elbow noodles (half a
DIRECTIONS:
box)
3 Tablespoons butter Boil 8 oz. (usually half of a regular sized box) of elbow macaroni noodles in
2 Tablespoons flour salted water until tender, usually 8-10 minutes.
2 cups milk (OR 1 cup milk
+ 1 cup chicken broth)
2 cups shredded sharp in a skillet on medium heat, melt 3 TBS butter, once melted stir in 2 TBS
cheddar cheese
flour, stir until this reaches a light tan color. Add 1 cup of milk and stir until
1/4 cup parmesan (optional)
1/2 tsp salt (or more) thickened, and then add ANOTHER cup of milk (or chicken broth!). Whisk
1/2 tsp pepper (or more)
continuously until it thickens (it will take a while, turn your heat up a little).
1/4 tsp garlic
Then add 2 cups of shredded sharp cheddar cheese, I also add 1/4 cup
parmesan cheese. Mix into macaroni noodles (or noodle of choice). Season
WELL with salt, pepper, garlic, cajun (optional), etc. If it's too thick you can
add a little more milk or chicken broth.
MACROS:
Per Serving:
Calories | 341
Protein | 16
Fat | 18
Carbohydrates | 31
Servings: approx. 6
PARMESAN BRUSSEL SPROUTS
DIRECTIONS:
Trim and cut fresh sprouts in half. In a bowl, toss sprouts in
olive oil, a generous sprinkle of garlic powder, sea salt, black
pepper, lemon juice, a splash of soy sauce and a sprinkle of
brown sugar or honey. Place sprouts face down on foil lined
INGREDIENTS: pan and bake on 425 for 20 minutes, flip then 10-15 more
minutes or until tender inside, but charred outside. Squeeze
1 bag fresh Brussel sprouts
olive or avocado oil more lemon juice and add parmesan cheese. I like to do a
lemon
soy sauce
mixture of sliced carrots and sprouts with this recipe.
brown sugar/honey
parmesan cheese
salt, pepper, garlic MACROS:
Per Serving:
Calories| 49
Protein | 2
Fat | 3
Carbohydrates | 5
Servings: 5
SOUTHERN SLAW
MACROS:
DIRECTIONS: Per Serving:
Calories | 30
INGREDIENTS: Love making slaw to add to some of my favorite recipes!

Protein | 2
Fat | 0
Carbohydrates | 6
This goes great on top of fish tacos, wonton tacos, pulled
Shredded cabbage or Servings: approx. 6
BBQ chicken sandwiches, and great as a side alone!
slaw mix
1/2 cup light mayo (or
plain unflavored greek Shredded cabbage or slaw mix (I just get the prepackaged
yogurt if preferred)
kind from Walmart). To this, add vinegar, light mayo,
2 Tablespoons sugar
2 teaspoons vinegar splash of milk, lemon or lime juice, sugar, salt, pepper. Add
juice of a lemon mixture to cabbage, stir/shake & refrigerate.
splash of milk
salt, pepper
GUAC PLEASE
DIRECTIONS:
Mash avocados, dice and mix in other
veggies. Add seasonings, then taste as you
go until it has lots of flavor! This goes great
INGREDIENTS: on burrito bowls, tacos, or use as a dip with

2 ripe avocados (these baked tortilla chips!
shouldn't be super hard)
1/4 cup store bought pico
OR:
1/4 cup finely diced onion
1 Roma tomato
small bunch of cilantro MACROS:
jalepeno (optional) Per Serving:
juice of 1 lime Calories | 126
1/2 tsp: cumin, garlic powder, Protein | 1.7
salt Fat | 10.5
Carbohydrates | 7.8
Servings: 4
EASY RANCH DIP

INGREDIENTS:
1 container plain Greek
yogurt
DIRECTIONS:
1 Hidden Valley ranch Mix a container of plain (unflavored) Greek yogurt
seasoning packet
with a Hidden Valley ranch seasoning packet. You
can stir in a little bit of milk to thin if you are
wanting to use as a salad dressing!
MACROS:
Per Serving:
Calories | 90
Protein | 9
Fat | 0
Carbohydrates | 11.5
Servings: approx. 2
JALEPENO POPPERS
DIRECTIONS:
4 whole Jalapeno Peppers (cut in half and
scrape out the seeds), 1/2 block cream
cheese, 1/2 cup shredded cheddar,
chopped up crispy bacon or bacon bits
(amount is up to you), splash of hot sauce,
INGREDIENTS: salt, pepper, garlic powder. Stir together
4 whole jalapeno peppers
filling and place in peppers. Top with
1/2 block FF cream cheese
(or use laughing cow cheese more cheese/bacon if preferred, bake on
wedges!)
400F for 15-20 minutes.
1/2 cup FF shredded cheddar
bacon bits (or cooked bacon)
MACROS:
Per 1 popper:
Calories | 47
Protein | 7
Fat | 1
Carbohydrates | 2.5
Servings: makes 8 poppers
ZUCCHINI FRIES
INGREDIENTS:
1-2 zucchini
DIRECTIONS:
1 egg (whisked) optional Slice zucchini into thin slices (like fries), pat dry with
Italian
paper towel, then dip fries in a whisked egg, then roll to
breadcrumbs/parmesan
cheese coat in Italian breadcrumbs mixed with salt, pepper,
garlic, Cajun seasoning, Spread fries onto sprayed baking
sheet (make sure they aren't touching each other or they
won't get crisp) + bake on 425 for about 10-12 minutes,
flip, then another 10 minutes or until crisp.
MACROS:
Per Serving:
Calories | 73
Protein | 4
Fat | 2
Carbohydrates | 8
Servings: approx. 3
BRUSCHETTA
DIRECTIONS:
This stuff is so fresh and flavorful, I love it and I'm not
even that fond of tomatoes! It goes great on chicken, a
BLT sandwich, salads, garlic bread, pizza...so many
options!
Finely dice Roma tomatoes and place them in a bowl.

INGREDIENTS: Take your fresh basil and roll it up (doesn't have to be
5-6 Roma Tomatoes (the small perfect) and start roughly chopping it until it's your
firm kind)
desired size. Add everything else to the bowl and let it
Fresh basil leaves (idk maybe a
small handful of it) sit to "marinate" for at least 15 minutes.
2 TBS olive oil (or any kind)
1 TBS vinegar
1 TBS minced garlic
Salt, pepper (about 1/2 tsp each)
MACROS:
Per Serving:
Calories | 75
Protein | 1
Fat | 5
Carbohydrates | 6
Servings: approx. 5
ITALIAN SALAD
INGREDIENTS:
1 bag Salad mix of choice
DIRECTIONS: MACROS:
Per 1/2 cup Serving:
I love eating a fresh Italian salad with any pasta dish Calories | 60
(iceberg, spinach,
I make! It's refreshing, flavorful, and allows me to Protein | 3
romaine, etc.)
Fat | 3
Pepperoncini peppers (or get full without eating my weight in pasta alone! Carbohydrates | 5
banana peppers)
Servings: approx.
Feta cheese
Other toppings of choice Salad of choice goes on bottom, then peppers, feta
(red onion, olives, turkey
cheese (or parmesan), thinly sliced red onion (if you
pepperonis)
Italian Dressing (I like the like this), and sometimes I also add chopped turkey
Light Olive Garden
pepperonis. Top with light Italian dressing (or
Italian from walmart)
sometimes I just toss this in some of the
pepperoncini juice!)
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.
Pickled Cucumbers -sliced cucumbers, white

onion, vinegar, water, salt, pepper, sugar (leave
veggies in this mixture overnight before eating).
Mediterranean veggies-grape tomatoes (halved),

diced zucchini, squash tossed in olive oil &
Parmesan, salt, pepper, Italian seasoning...bake on
greased baking sheet at 350 for 20-25 minutes
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 (see dinner recipe)
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.
QUICK SNACKS
Cheese cubes/string cheese
Turkey pepperonis
Turkey meat sticks
Teriyaki jerky
Balanced Breaks (a mix of fruit/nuts/cheese find
at Walmart)
Any kind of fresh fruit (yes, fruit is fine in
moderation)
Apples, celery, or bananas with peanut butter
1/2 peanut butter + banana sandwich on whole
wheat bread (or use a low carb tortilla)
Greek yogurt with granola and/or fruit (think
Parfait)
Strawberries or peaches with light cool
whip/granola on top
Pretzel thins & salsa (weird but good)
Hard boiled eggs (I like to add a little Frank's
hot sauce + everything but the bagel seasoning
to mine)
light “deviled eggs” (see Sides section)
Homemade fruit salad or “fruit salsa”, you can
eat this on graham crackers :)
Veggie straw chips
Greek yogurt covered raisins (walmart)
Frozen yogurt drops (literally drop small circles
of yogurt on parchment paper & freeze them)
1 slice of low carb bread or rice cake with
peanut butter (or nutella + add a few chocolate
chips on top if you really want to break all the
rules)
Protein shake-I prefer to “eat” my calories rather
than drink them, but these are great if you are
in a hurry or haven’t gone grocery shopping in
awhile :) the Fairlife Protein Shakes are my
favorite!
QUICK SNACKS
Baked apple with cinnamon/honey....slice apple
and put it in the microwave for a couple minutes
and you have baked apples...serve with cool whip
and/or granola on top (or follow my 2 minute apple
pie recipe!!)
Baked tortilla chips with salsa (see grocery guide for
my favorite!)
Trail mix (of choice)
Carrots with hummus or Greek yogurt ranch
Brownie batter dessert hummus (I've gotten this at
Kroger)
Colorful baby bell peppers with hummus or ranch
Dark chocolate chips + nuts/dried fruit
Peanut butter banana bites: nut butter in between
2 banana slices, dip (or drizzle) in dark chocolate +
freeze then enjoy!
Raisins, dates
Popcorn
Yogurt with granola + fresh fruit mixed in
Frozen Yogurt (you can also make this into
popsicles)
Light cool whip (if you freeze it & eat it frozen it
tastes like ice-cream!)
Ham + Cheese roll-ups: literally just deli ham with
sliced cheese rolled up + heated in microwave (or
eaten cold)
Low-carb mini "pizzas" : on a plate, lay out a thin
layer of turkey pepperonis, sprinkle with shredded
cheese + microwave until melted, you can also do
the same on top of zucchini slices + bake in the oven
(dip in pizza sauce)
Rice cake with topping of choice (I like peanut
butter + chocolate chips//you could also do a
laughing cow wedge + everything but the bagel
seasoning)
Triscuits or wheat thins in garlic + herb cream
cheese (Philadelphia brand)
Quesadilla (using 1 low-carb tortilla folded in half)
with cheese and/or veggies of choice inside, dip in
salsa!
Baby bell peppers, cut in half + filled with laughing
cow cheese + everything but the bagel seasoning
FOR THE
Sweet tooth
PROTEIN BITES
DIRECTIONS:
Mix all of the ingredients together in a bowl. Roll into small
bite sized balls then refrigerate. You can also dip in or drizzle
with melted chocolate if preferred!
INGREDIENTS:
3 tablespoons oats
1 scoop vanilla protein
powder
1/3 cup peanut butter MACROS:
1/4 cup honey Per 1 ball:
chocolate chips (to Calories | 107
taste) Protein | 4
I add a handful of Fat | 5
shredded coconut and Carbohydrates | 11
chopped pecans! Servings: approx. 12 balls
KEY LIME PIE PROTEIN BITES

INGREDIENTS:
3 tablespoons oats
DIRECTIONS:
1 scoop vanilla protein Mix all of the ingredients (except the graham cracker
powder
crumbs) together in a bowl. Roll into small bite sized balls,
1/3 cup peanut butter
1/4 cup honey then roll in graham cracker crumbs. Drizzle or dip in a
white chocolate chips
(to taste) small amount of melted white chocolate and top with more
Graham cracker
lime zest if preferred. Refrigerate.
crumbs
handful of shredded
coconut
zest of 1 lime
MACROS:
Per 1 ball:
Calories | 113
Protein | 4
Fat | 5
Carbohydrates | 13
Servings: approx. 12 balls
BIRTHDAY CAKE PROTEIN BITES
DIRECTIONS:
Mix all of the ingredients together in a bowl. Roll into small
bite sized balls then refrigerate. You can also dip, or drizzle
with melted white chocolate!
INGREDIENTS:
3 tablespoons oats
1 scoop vanilla protein powder
1/3 cup peanut butter
1/4 cup honey
white chocolate chips MACROS:
Per 1 ball:
1 tsp McCormack cake
Calories | 107
batter extract Protein | 4
I add a handful of shredded Fat | 5
coconut and chopped pecans! Carbohydrates | 11
Servings: approx. 12 balls
BIRTHDAY PROTEIN CHEESECAKE

INGREDIENTS:
1 (8oz) package fat free
DIRECTIONS:
You have the option to make this
cream cheese
1 scoop of vanilla protein with or without a crust. Use a mixer
powder
2 individual size containers to beat together the cream cheese,
0% Greek vanilla yogurt Greek yogurt, eggs, and the rest of
Splash of vanilla
2 eggs the ingredients. Then, stir in desired
1/4 cup Stevia/sugar/or
sugar substitute (or to taste) mix-ins (for this recipe I like crushed
1 tsp McCormack cake
golden Oreos, white chocolate chips,
batter extract
White chocolate chips + rainbow sprinkles) bake at 250 for 30
rainbow sprinkles
Optional graham cracker minutes, THEN continuing baking at
pie crust
300 degrees for 45 minutes. Once
cooled, top with fat-free cool whip or
MACROS: drizzle with melted white chocolate,

Per Slice (with crust): etc. Not the “healthiest” recipe but it
Calories | 283
Protein | 14
tastes great and has a fraction of the
Fat | 12 calories/carbs that real cheesecake
Carbohydrates | 31
Servings: 8 slices has!
KEY LIME PIE PROTEIN CHEESECAKE
DIRECTIONS:
You have the option to make this with or
without a crust. Use a mixer to beat
together the cream cheese, Greek yogurt,
eggs, and the rest of the ingredients. Then,
INGREDIENTS: stir in desired mix-ins (for this recipe I like
1 (8oz) package fat free cream crushed golden Oreos, white chocolate
cheese
1 scoop of vanilla protein powder chips, lime zest) bake at 250 for 30
2 individual size containers lemon minutes, THEN continuing baking at 300
or lime flavored 0% Greek yogurt
Zest + squeeze of the juice of 1 degrees for 45 minutes. Once cooled, top
lime
Splash of vanilla
2 eggs
with fat-free cool whip, crushed graham
crackers, or drizzle with melted white
MACROS:
Per Slice (with crust):
1/4 cup Stevia/sugar/or sugar
chocolate, etc. Not the “healthiest” recipe Calories | 283
substitute (or to taste) Protein | 14
1 tsp vanilla extract but it tastes great and has a fraction of the Fat | 12
White chocolate chips Carbohydrates | 31
Optional graham cracker pie crust calories/carbs that real cheesecake has!
3-2-1 MUG CAKE

INGREDIENTS:
3 Tablepspoons of the 2
dry cake mixes mixed
DIRECTIONS:
together (see directions)
Mix together (DRY) 1 box of Angel Food dry Cake mix (must be
2 Tablespoons of water angel food cake mix) and 1 box of ANY other flavor dry cake mix
(I used funfetti)--I store mine in a big Tupperware container.
MACROS: Mix until well combined and fluffy, then microwave for 45
Makes 1 cake
Calories | 105
seconds. Top with Halo Top ice cream, cool whip, sprinkles,
Protein | 1 melted peanut butter, etc. the possibilities are endless!
Fat | 1
Carbohydrates | 23
*Strawberry Shortcake: top mug cake with thawed frozen
strawberries, strawberry juice and cool whip.
1 MINUTE MUG BROWNIE
DIRECTIONS:
One of my personal favorites! Not necessarily 100%
"healthy" but definitely better than eating an entire pan of
brownies!
INGREDIENTS:
1 Tablespoon + 1 teaspoon Mix the ingredients together + microwave for 45 seconds. I
Flour like to top mine with Halo Top ice cream or frozen cool
1 Tablespoon + 1 teaspoon
whip!
Sugar
2 teaspoons cocoa powder MACROS:
2 teaspoons water + 2 (with chocolate chips)
teaspoons oil Calories | 179
1 Tablespoon chocolate Protein | 3
Fat | 4
chips
Carbohydrates | 36
PROTEIN MUG BROWNIE

INGREDIENTS:
1 scoop chocolate protein
powder (or vanilla and add
more cocoa powder)
DIRECTIONS:
1 TBS cocoa powder
1 TBS flour of choice *important*-mix wet ingredients together first, then
2 TBS sugar (or
stevia/other sweetener) stir in dry. Pour into mug, microwave for 45-60
little pinch of baking
powder seconds. Top with Halo Top ice cream, cool whip,
1 egg (or egg whites if you
sugar free chocolate sauce, etc.
prefer)
1/4 cup milk (skim or
almond, whatever)
optional chocolate chips
MACROS:
Makes 1 brownie
Calories | 226
Protein | 31
Fat | 6
Carbohydrates | 10
HEALTHY CHOCOLATE CHIP COOKIES
DIRECTIONS:
Mash your bananas, add peanut butter and honey, stir.
Then add in oats and chocolate chips. Place in spoonfuls on
a baking sheet and bake for 16-17 minutes at 350°. After
cooling, store in an airtight container.
INGREDIENTS:
1 + 1/2 bananas (mashed)
**If you would like to use protein powder in this recipe: use
1/2 cup peanut butter (or 3/4 cup of oats (instead of 1 cup) and add 1 scoop vanilla
any nut butter) protein powder.
1 cup oats MACROS:
3 TBS honey Per Cookie:
Calories | 117
chocolate chips (the more Protein | 3
the merrier) Fat | 6.8
Carbohydrates | 13
Servings: approx. 14
cookies
FLOURLESS PEANUT BUTTER COOKIES
DIRECTIONS:
Mix all of the ingredients together in a mixing bowl and stir
well. Roll dough into tablespoon sized balls and gently
press them down a little bit with a fork. 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!).
INGREDIENTS:
*If you do not have/want to use Splenda brown sugar, you
1 cup peanut butter
1/4 cup packed splenda can use regular brown sugar....OR you can just use 1 cup
brown sugar (or just
regular brown) granulated sugar instead.
1/2 cup granulated sugar
1 egg
1-2 tsp vanilla
MACROS:
Per Cookie:
Calories | 135
Protein | 3
Fat | 12
Carbohydrates | 13
Servings: approx. 12 cookies
NO FAIL CHOCOLATE CHIP COOKIES
DIRECTIONS:
INGREDIENTS:
Not a "healthy" recipe, but does that really matter??
These are called no-fail because sometimes a good
1 stick real butter chocolate chip cookie is hard to achieve! These are
1/2 cup white sugar
1/2 cup packed brown sugar
so easy and turn out AMAZING every single time!!
1 egg
1 tsp. vanilla
Preheat oven to 350F. Soften butter for 10-15
1 and 1/2 cups SELF-RISING
flour seconds in microwave (make sure you're using real
1 cup semi-sweet chocolate butter, not margarine). Using a hand mixer or
chips
kitchen aid, cream the butter, white sugar and
brown sugar together until combined. Beat in the
MACROS: egg and vanilla. Then with a regular spoon, stir in
Per cookie: the self-rising flour and chocolate chips. Roll
Calories | 217
dough into tablespoon sized balls and place on
Protein | 3
Fat | 10 ungreased baking sheet. Bake for 10 minutes and
Carbohydrates | 28 then let them sit on the pan until cool.
Servings: approx. 15 cookies
LOW CARB REESE'S

INGREDIENTS:
2 TBS coconut oil
DIRECTIONS:
1 TBS cocoa powder
Melt coconut oil in microwave, stir in other ingredients +
3 Splenda packets (or
pour into molds (I use a muffin tin). Refrigerate or freeze
sweetener of choice)
until hardened.
3 TBS peanut butter
MACROS:
Per 1 Reeses:
Calories | 88
Protein | 2
Fat | 8
Carbohydrates | 2
2 MINUTE APPLE PIE
DIRECTIONS:
-Peel, cut apple into small bite sized
chunks
-Toss chunks in brown
sugar/cinnamon
-Microwave apple chunks for 1
INGREDIENTS: minute
In a separate bowl, mix up crumble (1

1 granny smith apple (peel + cut
into chunks) TBS flour, 1 TBS brown sugar, 1/2 TBS
1 teaspoon brown sugar margarine (or butter or oil) gently mix
a dash of cinnamon these together just until crumbly
MACROS:
Topping: 1 TBS flour, 1 TBS brown Makes 1 apple pie
sugar, 1/2 TBS margarine (or butter Sprinkle crumble on top of apples and Calories | 189
or oil) microwave 45 more seconds. Top with
Protein | 1.2
Fat | 4
frozen fat free cool whip or Halo Top Carbohydrates | 37
ice cream
CREAMY FRUIT SALAD

INGREDIENTS:
Fruit of choice (I like to use about
a cup of halved green grapes, 1/2
cup pineapple, 1/2 cup
DIRECTIONS:
strawberries, 1 chopped apples)
1/2 block fat free/light cream

Beat the cream cheese, sugar, vanilla, and yogurt
cheese
1/4 cup sugar + 1/4 cup sugar
together until smooth. Then fold in (stir) your fruit of
alternative (like splenda, stevia,
etc.)
choice + top with nuts! SO light + creamy!
1 cup vanilla or strawberry Greek
yogurt
1 tsp vanilla
1/4 cup chopped nuts (I like
pecans or walnuts)
MACROS:
Per Serving:
Calories | 117
Protein | 5
Fat | 2
Carbohydrates | 20
Servings: approx. 6
STRAWBERRY LEMONADE SHAKE
DIRECTIONS:
Add all ingredients to a blender and blend until it reaches
desired consistency. Feel free to play around with different
INGREDIENTS: fruits and drink packet flavors!
1 Fairlife protein shake (I like

the vanilla)
1/2 cup strawberry OR lemon
Halo Top icecream
4-5 strawberries MACROS:
Per Serving:
1 Crystal Light lemonade packet
Calories | 214
4-5 ice cubes
Protein | 29
Fat | 3.5
Carbohydrates | 13
Servings: approx. 1
ORANGE CREAMSICLE SHAKE

INGREDIENTS:
1 vanilla Fairlife protein
shake
1/2 cup vanilla bean Halo
DIRECTIONS:
Top icecream So easy and sooo good. Add all ingredients to a blender
1 orange (or cirtrus) Crystal and blend until it reaches desired consistency.
Light packet
4-5 ice cubes
(optional: oranges)
MACROS:
Per Serving:
Calories | 214
Protein | 29
Fat | 3.5
Carbohydrates | 13
Servings: approx. 1
CHUNKY MONKEY SHAKE
DIRECTIONS:
Add all ingredients to a blender and blend until it reaches
desired consistency. Feel free to play around with flavors!
**you can also use a chocolate protein shake, a frozen

banana, and some peanut butter or PB2 powder for a
different twist!**
INGREDIENTS:
1 Fairlife protein shake
(chocolate)
MACROS:
Per Serving:
1/2 cup Halo Top icecream
1/2 banana Calories | 285
1 tsp peanut butter or PB2 Protein | 30
powder Fat | 6
cocoa powder (optional) Carbohydrates | 24
4-5 ice cubes Servings: 1
LIGHT MILKSHAKE
INGREDIENTS:
1/2 cup Halo Top strawberry
icecream
handful of frozen (or fresh)
DIRECTIONS:
Similar to the other protein shake recipes except this
strawberries
1/2 cup (or more if needed) skim one does not include the protein shake. Add all
or almond milk
4-5 ice cubes ingredients to a blender and blend until it reaches
Honey or sugar if needed
1/2 vanilla protein powder (if
preferred consistency. If it's too thick, add more milk
preferred, I usually don't) or fruit juice. If it's too thin, add more fruit/ice.
MACROS:
Per Serving:
Calories | 127
Protein | 9
Fat | 1
Carbohydrates | 14
Servings: 1
NO BAKE CHEESECAKE
DIRECTIONS:
Mix Jello mix with 1/4 cup hot water, then stir in greek yogurt. Use a
hand mixer to beat cream cheese to this, then stir in cool whip and mix-
ins of choice. I made a lemon pie, so I mixed in golden Oreos! Spread
mixture into your graham cracker pie crust and refrigerate until set.
INGREDIENTS: Play around with flavors! You could easily make this into a chocolate pie,
Graham cracker pie crust or cookies & cream flavor by switching up Jello flavors and mix-ins.
1 block fat free (or 1/3 fat) cream
cheese
1 box sugar free jello mix (flavor
of choice, I use lemon)
1/4 cup water
MACROS:
Per Slice:
1 (7oz) cont. Greek Yogurt, flavor
Calories | 258
of choice Protein | 5
1 container of light cool whip Fat | 15
Mix-ins of choice: I used golden Carbohydrates | 21
oreos!
TIKTOK COOL WHIP

INGREDIENTS:
1 container light cool whip
1/2 box instant Jello mix (I
DIRECTIONS:
Make sure cool whip has been thawed out, add in 1/2
like orange or cherry) OR
instant pudding mix box instant Jello (or pudding) mix of choice and stir
(vanilla, cheesecake, or until well combined. Taste and add more Jello mix if
chocolate)
you prefer a stronger flavor! You can use Sugar Free
Jello if preferred. (sometimes I like to add crumbled
MACROS: graham crackers to this) Freeze and enjoy like ice
Per Serving:
cream :)
Calories | 171
Protein | 1
Fat | 6
Carbohydrates | 16
Servings: approx. 8
GRAPE SALAD
DIRECTIONS:
Slice grapes in half, set aside. With a hand mixer, beat the cream
cheese, greek yogurt and granulated sugar together until smooth.
Stir in vanilla and grapes until evenly coated. Sprinkle with
chopped nuts and brown sugar before eating!
*This is honestly good with any kind of fresh fruit-strawberries,

INGREDIENTS: blueberries, pineapples! Sometimes I stir in cool whip and top with
1 bag seedless grapes (you can use granola too!

green or purple grapes or mix the
two!)
1/2 block light cream cheese
8 oz greek yogurt
1/2 cup sugar
1 tsp vanilla MACROS:
Per Serving:
brown sugar for topping
Calories | 134
(optional)
Protein | 4
chopped walnuts or pecans
Fat | 2
Carbohydrates | 25
Servings: approx. 8
MEAL SUGGESTIONS
The following pages lay out 6 weeks of daily meal suggestions with
correlating weekly shopping lists. Please note these are only
suggestions and meant to serve as examples to show you how you
can efficiently lay out your weekly meals (without having to cook every
night)! These are not written or laid out by a registered dietician, nor
are they meant to serve as a diet plan. Please modify to fit YOUR
needs/preferences and follow at your own discretion. If you have any
questions at all please don't hesitate to reach out to me!
week 1
Breakfast lunch Dinner
Chicken salad in a Poppyseed
Avocado Toast wrap or low carb Chicken
and turkey bread, with baked Casserole served
Monday bacon/sausage chips of choice, fruit over white rice
Pg. 17 Pg. 21 or 25 Pg. 30
Breakfast Leftover Steak, chicken, or

Poppyseed shrimp fajitas
Tuesday burrito (filling
of choice)
chicken with with/without rice
side salad and beans
Pg. 13 Pg. 30 Pg. 36-37
Peanut butter + Leftover Burrito bowls

fajitas served (use leftover
Wednesday banana toast
(low carb as a fajita fajita meat)
salad
bread) Pg. 20
Grilled chicken glazed

Omelet in a Buffalo chicken dip with honey mustard and
cup (fillings of with carrot sticks + topped with bacon
bits/cheese, serve with
Thursday choice) baked chips green beans + potatoes
Pg. 13 Pg. 19 Pg. 42
Breakfast burrito Leftover cheesy Crunchy chicken wrap

(or make into a bacon chicken with leftover veggies
Friday quesadilla) and a side salad from last night's supper
Pg. 13 Pg. 42 Pg. 26
Snacks Peanut butter + banana rice cakes | Bell peppers +

hummus | chicken salad with crackers
SHOPPING list
week 1
(modify amounts to accommodate your family's needs)
-Low Carb Wraps or Tortillas** -Fresh veggies of choice (for
-Low Carb Buns** wraps, breakfast bowls, sides,
-Low Carb Bread of choice salads, etc.)
-Rotisserie or Canned Chicken -Salad mix
-Boneless skinless chicken -Bananas
breast -Potatoes (for sides)
OR steak/shrimp (for fajitas) -Green Beans (for sides)
-Turkey Bacon/turkey sausage -Bell peppers, onion (for
-Bacon or bacon bits fajitas)
-Eggs/egg whites -Salsa**
-Shredded cheese of choice -Hummus (for snacks)
-Tyson airfried chicken strips -Franks hot sauce*
-Cream of chicken soup (2) -Tortilla chips
-Plain/unflavored greek yogurt -Ritz crackers
or light sour cream (5-8 oz) -Taco seasoning packet
-Laughing Cow Cheese wedges* -Rice cakes
-Minute Rice or rice of choice** -chicken salad ingredients
depending on which recipe you
follow (pg. 21 or 25)
staples I always keep on hand:

-butter/oil
asterisks * -flour
by product -seasonings/sugar
mean check -milk of choice
grocery
guide for -oats
details! -nut butter of choice
-salad dressing/condiments
week 2
Buffalo Teriyaki
Quiche or
Chicken Dip
Mini egg in a low
Chicken
Monday cups carb wrap Fried Rice
Pg. 14 Pg. 19 Pg. 31
Left over teriyaki Turkey Burgers w/

Protein chicken + rice (or bacon + avocado
Tuesday Pancakes make into a (on low carb bun
salad/lettuce wrap or lettuce bun)
Pg. 12 Pg. 31 Pg.45 or 46
Quiche or Burger bowl from Pita Bread

last night's Pizza + Italian
Mini egg cups side salad
Wednesday leftovers
Pg. 14 Pg. 20 Pg. 19
Pork Tenderloin +
Protein Pizza Wrap (low roasted
carb tortilla) potatoes/other
Thursday Pancakes sides of choice
Pg. 12 Pg. 22 Pg. 30
Any type of wrap, Leftover pork

Omelet in a cup salad, or sandwich tenderloin
(microwave)
Friday of choice (I like to
use up leftover (make into
ingredients I have sandwich/wrap,
Pg. 13 on hand) or salad)
Turkey pepperonis + string cheese | apple or rice

Snacks cake with peanut butter | Guacamole (from leftover
avocado) + pretzels
SHOPPING list
week 2
-Low Carb Wraps or Tortillas** -Canned Chicken
-Joseph's Pita Bread** -Frank's Hot Sauce
-Boneless skinless chicken -Teriyaki Sauce/Soy sauce**
-Ground beef or turkey -Minute Rice or rice of
-Pork Tenderloin** choice**
-Laughing Cow Cheese** -Pizza Sauce of choice
-String Cheese (for snacks) -Pancake mix (any kind)
-Shredded cheese of choice -Protein Powder (any kind)
-Deli Ham -Pretzels (for snacks)
-Turkey Bacon -Rice Cakes (for snacks)
-Eggs/egg whites
-Turkey Pepperonis
-Pizza Toppings of choice
-Fresh veggies of choice (for
stir fry, sides, salads, etc.)
-Avocado for burger/guac
(optional)
-Fruit of choice (for snacks)

-butter/oil
asterisks * -flour
mean check
grocery -milk of choice
guide for -oats
week 3
Yogurt Chicken Club Chicken
Parfait (greek Wrap with low Parmesan with
yogurt, fruit, carb chips and a spaghetti or
Monday granola) pickle spaghetti squash
Pg. 17 Pg. 24 Pg. 35
Protein Ball Bites Leftover Chicken Low carb

Parmesan + Cheeseburger
Tuesday or protein bar Italian side salad Casserole
Pg. 69 Pg. 64 Pg. 41
Crunchy chicken wrap

Breakfast with sides of choice Baked
(carrots with ranch or Burritos/Enchiladas
Wednesday Burrito baked chips + a pickle)
Pg. 13 Pg. 26 Pg. 36
Leftover Crock Pot Roast with

Chicken + waffle burrito/enchilada carrots/potatoes
Thursday sandwich with chips + salsa
Pg. 16 Pg. 34
Leftover roast Grilled Chicken

(eat alone or as
Friday Omelet in a cup a roast Carbonara + Italian
salad
sandwich on
Pg. 13 low carb bread) Pg. 47 + 64
Snacks Yogurt + Granola | Protein Balls | Baked Chips + Salsa

| Carrots with Greek yogurt ranch dip
SHOPPING list
week 3
-Low Carb Wraps or Tortillas** -Greek yogurt of choice

-Low Carb Buns* -Granola
-Rotisserie or Canned Chicken -Baked/low carb chips (for
-Boneless skinless Chicken snacks)
-Beef Chuck Roast -Taco seasoning packet
-Lean ground beef/chicken -Ranch seasoning packet
-Tyson Air Fried Chicken Strips* -Minute Rice or rice of
-Red potatoes or any kind choice**
-Carrots -Marinara/Spaghetti Sauce
-Salad mix + Italian dressing -Pasta** OR spaghetti squash
-Onion (optional, for roast) -Protein Powder (any kind)
-Fresh veggies of choice (for -chicken broth
wraps, breakfast bowls, sides, -bowtie pasta noodles
salads, etc.) -parmesan cheese
-Fruit of choice (for yogurt) -laughing cow cheese
-Shredded cheese of choice
-Turkey Bacon/turkey sausage
-Eggs/egg whites

-butter/oil
asterisks * -flour
by product -seasonings/sugar/honey
mean check
guide for -oats
week 4
Ham/Turkey wrap
with light mayo, Turkey
Fit Griddle bacon, cheese,
Meatballs +
spaghetti
Monday lettuce, etc.
Pg. 38
Pg. 12 Pg. 24
Grown-up Meatball subs on low

Protein Lunchable: Ham + carb hot dog bun with
Cheese crackers, mozz. cheese (use
Tuesday pancakes carrots with ranch, leftover meatballs from
fruit salad last night)
Pg. 12 Pg. 27 Pg. 38
Mini Egg Cups Leftover Chicken Gyros (rotiss.

spaghetti + chicken is great) with
with filling of pico, sour cream,
side salad chopped cucumbers on
Wednesday choice low carb pita
Pg. 14 Pg. 51 Pg. 19
Italian Pizza Fried Rice with Teriyaki

Mini Egg Pita Wrap or Shrimp (or chicken) and
sauteed veggies of
Cups leftover Gyro
Thursday (leftover)
choice
Pg. 22 Pg. 31
Oatmeal or Turkey dogs on low carb

Leftover stir bun or wrap (add chili if
overnight
Friday oats fry and fried you feel like cooking!)
rice
Pg. 17 Pg. 48
Snacks Ham + Cheese melts | carrots with ranch | fresh fruit

| rice cakes with topping of choice
SHOPPING list
week 4
-Low Carb Wraps or Tortillas** -Fresh veggies of choice (for
-Low Carb Hot Dog Buns** wraps, breakfast bowls, sides,
-Pancake mix of choice** salads, etc.)
-Rotisserie Chicken -Salad mix
-Boneless skinless chicken -Fresh fruit (for snacks)
breast -Teriyaki sauce
-Turkey dogs** -Ranch seasoning packet
-Deli meat of choice -Rice cakes
-Lean ground beef/chicken -Marinara/Spaghetti sauce
-Turkey Bacon/turkey sausage (chili ingredients for Friday
-Eggs/egg whites dinner-optional)
-Shredded cheese of choice -Rice of choice* (I use minute
-Sliced cheese (mozzarella) rice)
-Plain/unflavored greek yogurt -Sugar free pudding mix (I use
-Stir fry veggies of choice cheesecake or vanilla)
-Cucumbers + carrots -Crackers of choice
-Pico

-butter/oil
asterisks * -flour
mean check
guide for -oats
week 5
Turkey Buffalo Chicken Dip
bacon/sausage, Nachos (use low carb Chicken/Steak
chip of choice or baked Quesadillas or
egg, cheese on "Fried Tacos"
Monday English Muffin tortilla chips)
Pg. 17 Pg. 19 Pg. 27 or 40
Bacon, egg, Leftover Southwestern Salad (use

Quesadillas + bell leftover meat from last
Tuesday cheese English
Muffin
peppers with
hummus
night's supper) add black
beans, corn, salsa,
peppers, avocado
Pg. 17 Pg. 27 Pg. 51
Grilled (turkey or lean

Peanut butter + Leftover beef) burgers on low
Jelly English Muffin Southwestern carb bun with
with sliced banana Salad baked/air fried sweet
Wednesday potato fries!
Pg. 17
Pg. 51 Pg. 45 or 46
Yogurt Parfait Burger bowl with Crock Pot BBQ chicken

leftovers from last (shred and serve on buns
(greek yogurt, or eat alone) with sides
fruit, granola) night's supper
Thursday of choice
Pg. 17 Pg. 20 Pg. 35
English Muffin Leftover BBQ Dorito Taco

with apple butter chicken (on low Casserole + taco
Friday + sliced banana
carb bun or as
nachos) salads
Pg. 17 Pg. 48
Snacks Avocado toast| bell peppers with ranch/hummus|

rice cakes with apple butter |low carb chips + salsa
SHOPPING list
week 5
Low Carb Wraps or Tortillas** Fresh veggies of choice (for
Low Carb English muffins** wraps, breakfast bowls,
Low Carb hamburger buns** sides, salads, etc.)
Rotisserie or Canned chicken
Boneless skinless chicken breast
Fruit of choice (parfaits)
Lean ground beef/chicken Salad mix
Turkey Bacon/turkey sausage Avocados
Eggs/egg whites Black beans/corn
Shredded cheese of choice Bell peppers
Laughing Cow cheese wedges* Sweet potatoes (or S.P. fries)
Greek Yogurt of choice Salsa
Rice of choice* (I use minute
Ranch seasoning packet
rice)
Tortilla chips
Apple Butter
Rice cakes Frank's hot sauce
Taco Seasoning packet BBQ sauce of choice
1 can rotel Brown sugar
1 can cream of chicken soup Granola
1 cont. plain unflavored greek
yogurt
shredded cheese
Doritos
-butter/oil
asterisks * -flour
mean check
guide for -oats
week 6
Oatmeal of Tuna in a low carb Lemon

wrap or with crackers chicken pasta
choice (or fruit of choice + string with veggies
Monday protein balls) cheese
Pg. 17 Pg. 23 or 27 Pg. 39
Tyson Airfried chicken

Left over sandwich (or wrap) with
Peanut butter on lemon chicken
Tuesday low carb toast pasta/veggies
toppings of choice, on
low carb bun (roasted
potatoes as side)
Pg. 17 Pg. 39 Pg. 26
Shredded chicken
nachos (use leftover Italian Pita
chicken from last nights Melt + side
Chicken + waffle supper) top with salsa,
Italian salad
Wednesday sandwich black beans, pico,
peppers, cheese etc.
Pg. 35 Pg. 43 Pg. 22
Taco Salad with

Protein crushed chips and
Pizza Wrap (low
Shake/ carb tortilla) salsa and lime juice
Smoothie
Thursday (as dressing) on top
Pg. 76 or 77 Pg. 22 Pg. 20
Burrito bowl (using Poppyseed

2 hardboiled eggs leftover meat from
last night's supper) chicken
Friday with hot sauce +
turkey bacon
use rice or lettuce casserole
as "base"
Pg. 20 Pg. 30
Snacks Teriyaki jerky | bell pepper sticks with hummus/ranch

| hardboiled eggs (I like mine with Frank's hot sauce)
SHOPPING list
week 6
-Low Carb Wraps or Tortillas** -Lemons
-Low Carb Bread** -Bell peppers (for snacks)
-Joseph Pita Wraps** -Hummus of choice (snacks)
-Rotisserie Chicken -Salsa**Tortilla chips
-Tyson Airfried Chicken Strips -Taco seasoning packet
-Turkey Bacon/turkey sausage -Teriyaki jerky (snacks)
-Canned Tuna -Protein shakes (optional, I like
-Boneless skinless chicken -Fairlife premade shakes)**
-Lean ground beef/chicken -Minute Rice or rice of
-Shredded cheese of choice choice**
-Pizza toppings (turkey
-Pasta**
pepperonis, veggies, etc.)
-Pizza sauce/marinara of
-Eggs/egg whites
choice
-Hardboiled eggs
-Red potatoes or any kind
-Rice of choice
-Fresh veggies of choice (for -1 can cream of chicken
wraps, breakfast bowls, sides, -1 can cream of mushroom
salads, etc.) -1 (5-8 oz.) cont. plain
-Veggies for lemon chicken UNFLAVORED Greek Yogurt
-Fruit of choice -Reduced Fat Ritz

-butter/oil
asterisks * -flour
mean check
guide for -oats
ingredients
1 low carb tortilla (I use mission)
pizza sauce (approx 2 TBS)
shredded mozzarella cheese
(approx 3 TBS)
turkey pepperonis (8-10ish)
other pizza toppings of choice:
bacon bits, veggies, etc.
instructions
1. Spread pizza sauce over the
surface of your tortilla
2. Add toppings and shredded
pizza pinwheels
cheese 1 | 6-8 pinwheels
3. Roll tortilla (like a burrito) tightly
4. Slice 1 inch wedges Think macro-friendly pizza rolls that are
5. Air fry for 3-4 minutes on 380 (it done within 5 minutes. Super easy and
helps them stay together if you can be made with any pizza toppings
push them close so that the
you and your family enjoys. Eat them as
pinwheels are touching each
a snack or pair with your favorite
other)
veggies/side salad, or chips and call it a
6. Dip in ranch or marinara!
meal!
Click here to see the air fryer I use!

Here I've included an example of
one of the recipes from my Soul-
Fuel cookbook. If you would like to
upgrade to my in depth cookbook
with step by step directions,
ingredients, and tutorial for each
recipe just like the one you see
here, this cookbook is available on
sample
my website! The cookbook also
includes 6 weeks of daily planned
meals with correlating weekly
shopping lists. Enjoy! CLICK HERE FOR
video TUTORIAL
A FIT GIRL'S
a plan that's sure to make it burn.
click.for.sneak.peek!
you CAN
lift with us!
MaKayla Thomas
THANK
YOU!
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
physician before following the suggested
meal plan. Please do not discredit my
I hope you enjoy these recipes as much hard work by copying, sharing,
as my family does! Feel free to send me distributing any material to any other
pictures, share to your social media, or individual(s) without permission. Doing
come up with your own creations...make so may result in necessary legal action.
sure to tag me so I can see all the All content created by MaKayla Kim
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most importantly, thank you so much for
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Contact me:
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Instagram/Tiktok: @makayla_thomas_fitness
MaKayla Kim Thomas
makaylathomas.com

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FIT-

a collection of simple + delicious recipes—

if you would like to get

How to save plan to your phone's files!

Please consult your physician or a

cheesy bacon chicken 42

lighter hashbrown casserole 55

key lime pie protein cheesecake 71

chunky monkey shake 77

Fresh Dairy Meats

Carbs Pantry Frozen

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

1/2 scoop vanilla protein

2 TBS Water or milk (or Calories| 165

INGREDIENTS: muffin or bagel!

1 egg whisked (Or 1/4 cup

INGREDIENTS: until golden brown on each side. Add toppings of choice

PUMPKIN SPICE FRENCH TOAST

MINI EGG CUPS

MACROS: PER CUP

Other rice cake ideas:

INGREDIENTS: -cream cheese + strawberries

sprinkle of chocolate -cream cheese, imitation crab, hot

strip according to package instruction. Cut waffle

PROTEIN PANCAKE TACO—“PACO”?

Whole grain English muffin with peanut butter (or turkey

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

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

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

Protein donuts (Real Housewives of Minnesota recipe): mix 2

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

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

Oatmeal (this is so versatile, you can pretty much mix anything

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

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

shredded rotisserie chicken for

INGREDIENTS: bread of choice!

APPLE + TURKEY SANDWICH

INGREDIENTS: Optional toppings: sliced avocado, banana peppers, lettuce/spinach, tomato,

CHICKEN AVOCADO ROLL-UPS

BROCCOLI SALAD (THE OG)

CRUNCHY CHICKEN WRAP

Cobb salad: lettuce, sautéed chicken, crumbled

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

Italian salad: lettuce/salad mix, turkey pepperonis,

Quesadilla: canned, cooked or rotisserie shredded

Southwestern Salad (quick): salad mix, canned

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

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

Buffalo Chicken Dip Quesadilla: make the light

BBQ Chicken Quesadilla: shredded chicken (I use

Peanut butter + banana sandwich on low carb

Grown-up Lunchable: Turkey pepperonis or deli

HONEY MUSTARD SAUCE

1 tsp Italian seasoning Calories | 167

LIGHT POPPYSEED CHICKEN CASSEROLE

LIGHT FRIED RICE

Serve this with teriyaki chicken, shrimp, or steak

TROPICAL FRIED RICE

You can grill, sauté, or bake chicken if preferred