Trust The Skinny Chef V1.5 PDF

TRUST
THE SKINNY
CHEF
90+ MACRO
FRIENDLY
RECIPES
AND MORE
2016 2022
315 LBS 205 LBS
My Journey
I have struggled with excessive weight throughout my entire life, and
I used to believe that it would be impossible to change this. At my
heaviest, I was 315 pounds and had trouble doing everyday tasks. I
was unhappy, insecure, and longed for my life to be different.
Eventually, enough was enough and I decided to make a

commitment to myself and finally lose weight. However, all the
quick-fix diets I tried could never sustain the weight loss I was
achieving. Boring and tasteless foods according to the restrictive
diets I followed caused me to binge eat the food I actually wanted.
Caught in this cycle, I found myself gaining all the weight back. I felt
frustrated and hopeless. Why can't macronutrient-friendly food taste
good as well as be good for you?
This ideology has been the driving force behind my channel and my
approach to weight loss for years now. I have lost over 100 pounds
eating the foods I love, and I am here to demonstrate how you can
do it too.
2
The Real Recipe for Weight Loss
The key to losing weight and keeping it off is to keep things

simple. The internet will make you believe that weight loss is an
overbearingly complicated subject. It is not. Trust me, I learned the
hard way.
There is only one thing you need to know in order to lose weight:
as long as you consume fewer calories than you burn, you will lose
weight. You've probably heard it before: calories in versus calories
out. It's a simple equation, that if followed, will make a huge
impact on your weight-loss journey. My goal with this cookbook is
to provide you with recipes that can help you lose weight while
not sacrificing flavor.
Every recipe in this book will have the break down of all
macronutrients per serving. These macronutrients include calories,
fat, carbohydrates, and protein. If your goal is purely weight loss,
there is is no need to over-complicate and track each macro for
every meal, just focus on the calories! However, if your goal is to
lose weight and retain muscle, I recommend that calories and
protein are tracked. The right range of macronutrients and
calories for an individual can be found using an online
macronutrients calculator. This recipe book will mainly focus on
low-calorie and high-protein recipes that you can use to assist
you in your weight loss journey.
3
BREAKFAST
Breakfast Sandwich..............................................14
340 cals ▸ 33g Protein ▸ 12.5g Fat ▸ 23g Carb
Breakfast Burrito...................................................15
375 cals ▸ 34g Protein ▸ 20g Fat ▸ 28g Carb
Beefy Breakfast Burritos....................................16

560 cals ▸ 59g Protein ▸ 20g Fat ▸ 45.1g Carb
Protein Bagels..........................................................17
235 cals ▸ 12g Protein ▸ 3.1g Fat ▸ 40.7g Carb
Breakfast Bagels.....................................................18
435 cals ▸ 26 Protein ▸ 16.9 Fat ▸ 44.1 Carb
Protein Pancakes...................................................19
S'more Baked Oats................................................20

Double Chocolate Baked Oats..........................21

585 cals ▸ 34.2g Protein ▸ 16.2g Fat ▸ 70g Carb
Chocolate Chip Baked Oats...............................22

4
LUNCH & DINNER
Chipotle Shrimp......................................................23
Chipotle Chicken....................................................24
Ranch Chicken........................................................25
Chipotle Salmon.....................................................26
300 cals ▸ 34.2g Protein ▸ 14.4g Fat ▸ 6.8g Carb
Flaky Salmon............................................................27
Chipotle Steak.........................................................28
Chipotle Chicken Alfredo...................................29

Crispy Chicken Alfredo.......................................30

Chipotle Shrimp Alfredo....................................31

5
Cajun Shrimp Alfredo..........................................32
Chipotle Salmon Alfredo....................................33

Buffalo Chicken Pasta.........................................34

Chicken Bacon Ranch Pasta.............................35

Chipotle Chicken Pasta.......................................36

Creamy Taco Pasta...............................................37

Pesto Chicken Pasta.............................................38

Buffalo Chicken Mac And Cheese.................39

Buffalo Chicken Mac And Cheese 2.0.........40

Protein Mac and Cheese....................................41

6
CBR Mac and Cheese...........................................42
530 cals ▸ 47.1 Protein ▸ 10g Fat ▸ 67.4g Carb
Pepperoni Stuffed-Crust Pizza........................43

Meat Lovers' Stuffed-Crust Pizza.................44

Buffalo Chicken Stuffed-Crust Pizza...........45

BBQ Stuffed-Crust Pizza....................................46

Chicken Crust BBQ Pizza..................................47

BBQ Chicken Pizza................................................48

Pepperoni Pizza......................................................49
Buffalo Chicken Pizza..........................................50

Hawaiian Pizza Rolls...........................................51

7
Chicken Smash Burger.......................................52
Turkey Smash Burger........................................53

Beef Smash Burger...............................................54

Bacon Double Cheeseburger............................55

In-N-Out Double Burger....................................56

CFA Chicken Sandwich.......................................57

Buffalo Chicken Sandwich................................58

Popeyes Chicken Sandwich..............................59

Crispy Potato Wedges.........................................60

Loaded Animal-Style Fries...............................61

8
Buffalo Chicken Wings.......................................62
Protein Chicken Nuggets..................................63

Buffalo-BBQ Chicken Tenders........................64

Nashville Hot Chicken Tenders.....................65

Buffalo Chicken Tenders...................................66

Buffalo Chicken Tacos........................................67

Mango Salsa Fish Tacos.....................................68

Pineapple Salsa Shrimp Tacos.......................69

190 cals ▸ 34.5g Protein ▸ 2g Fat ▸ 8.6g Carb
Chipotle Shrimp Tacos ......................................70

Chicken Tortilla Tacos ......................................71

9
Crunch Wrap Supreme.......................................72
Chicken Bacon Ranch Burrito........................73

Cheesy Chicken Burrito.....................................74

Buffalo Chicken Burrito.....................................75

Chipotle Chicken Burrito...................................76

Cheesy Beef Burrito.............................................77

Bacon Cheeseburger Burrito...........................78

Turkey Burrito.......................................................79
Chicken Enchiladas..............................................80
Buffalo Chicken Quesadilla..............................81

10
Buffalo Chicken Quesadilla 2.0.......................82
Chicken Bacon Ranch Quesadilla..................83

Chipotle Chicken Quesadilla............................84

Chipotle Steak Quesadilla.................................85

Chipotle Honey Vinaigrette.............................86

Buffalo Chicken Dip..............................................87

Chicken Bacon Ranch Dip.................................88

Spinach Artichoke Dip........................................89

Street Corn Dip.......................................................90

Buffalo Chicken Taquitos...................................91

11
Chicken Queso Rice..............................................92
Corn Salsa From Chipotle..................................93

Chipotle Chicken Bowls.....................................94

Pollo Asado Chicken Bowls..............................95

General Tso's Chicken.........................................96

Orange Chicken......................................................97
Honey Garlic Chicken..........................................98

Chicken Sitr Fry.....................................................99

Mediterranean Chicken Salad.....................100

12
DESSERT
Protein Rice Krispie Treats............................101
Cheesecake Yogurt Bowl.................................102

Peanut Butter Cheesecake.............................103

310 cals ▸ 24.5g Protein ▸ 14g Fat ▸ 19.7g Carb
Strawberry Chocolate Mousse.....................104

Protein Cosmic Brownies...............................105

Protein Banana Brownies...............................106

Protein Cookie Dough.......................................107

Protein Cookies....................................................108
13
NUTRITION FACTS Great For Meal Prep
Calories: 340
Protein: 33 Grams Breakfast
Fats: 12.5 Grams Sandwich
Carbs: 23 Grams
Serving Size: One Breakfast Sandwich Ingredients:
Makes: 6 Servings
- 6 Eggs
- 1/3 Cup Greek Yogurt
- 1/2 Cup Fat Free Cheddar Cheese
- 1 Pound Ground Chicken
- 5 English Muffins
- Garlic Salt
- Smoked Paprika
- Red Pepper Flakes
- Six Slices Cheddar Cheese
- Chives
Instructions:
1. In a bowl, combine 6 eggs, 1/3 Cup Greek yogurt, 1/2
Cup fat free cheddar cheese, and whisk together.
2. Pour the egg mixture In a 9x6 pan, season with garlic
salt, chives, and bake at 350 degrees for 15-20
minutes. When done, cut Into six (6) equal squares.
3. In a bowl, combine one pound of ground chicken, garlic
salt to taste, smoked paprika, and red pepper flakes.
4. Divide the meat mixture Into six (6) equal balls.
5. With a spatula, smash the balls on a medium hot pan
and cook until golden brown on each side.
6. Assemble the sandwich with the english muffin, egg,
chicken patty, and a slice of cheddar cheese. Wrap In
aluminum foil and freeze up to 2 weeks.
ADDITIONAL NOTES
To reheat, wrap sandwich in wet
paper towel and microwave for 3-
4 minutes
14
Calories: 375
Fats: 20 Grams Burritos
Carbs: 28 Grams
Serving Size: One (1) Breakfast Burrito Ingredients:
Makes: 4 Servings
- 10 Large Eggs
- 1/2 Cup Blended Cottage Cheese (Or Greek Yogurt)
- 1/2 Cup Fat Free Cheddar
- 6 Cooked Bacon Slices
- Chives
- Garlic Salt
- 4 XL Carb Counter Tortillas
Instructions:
1. In a bowl, combine 10 large eggs, 1/2 Cup blended
cottage cheese (or Greek yogurt), and garlic salt
2. Whisk the eggs until completely smooth and empty the
mixture into a greased baking sheet. Top with chives
3. Bake the egg mixture at 350 degrees for 20-25 minutes
or until completely cooked through
4. Chop up the cooked eggs into small pieces
5. Add 6 cooked diced bacon strips and 1/2 Cup fat free
cheddar cheese. Mix to combine everything together
6. Put 1/4 of the mixture onto an XL Carb Counter tortilla.
7. Repeat with the other 3 tortillas to make a total of 4
burritos.
8. Wrap the burrito in aluminum foil and freeze for up to
two weeks.
ADDITIONAL NOTES
To reheat, wrap burrito in a wet
4 minutes
15
Calories: 560
Protein: 59 Grams Beefy Breakfast
Fats: 20 Grams Burritos
Carbs: 45.1 Grams
Serving Size: One (1) Beefy Breakfast Burrito Ingredients:
Makes: 4 Servings
- 10 Large Eggs
- 1 Cup Fat Free Cheddar
- 1 Cup Diced Frozen Potatoes
- 1 Pound Lean Ground Beef
- 1 Taco Seasoning Packet
- 4 Tbsp Sriracha Mayo
- Black Pepper
- Garlic Salt
Instructions:
1. In a bowl, combine 10 large eggs, 1/2 Cup Greek
yogurt, garlic salt, and black pepper to taste.
2. Whisk the eggs until completely smooth and empty the
mixture into a greased pan. Cook until fully scrambled
3. Prepare 1 Cup of diced frozen potatoes according to
cooking directions (spray with oil and air fry at 375
degrees until golden brown)
4. In a pan, brown 1 pound of lean ground beef seasoned
with a taco seasoning packet
5. Put 1/4 of the eggs onto an XL Carb Counter tortilla
along with 1/4 Cup diced potatoes, 1/4 of the pound
beef, 1/4 Cup fat free cheddar cheese, and 1 Tbsp
sriracha mayo (1/2 light mayo and 1/2 sriracha).
burritos.
7. Wrap the burrito in aluminum foil and freeze for up to
two weeks.
ADDITIONAL NOTES
4 minutes
16
NUTRITION FACTS
Calories: 235
Protein: 12 Grams Protein
Fats: 3.1 Grams Bagels
Exclusive
Carbs: 40.7 Grams
Serving Size: One Bagel
Makes: 4 Servings Ingredients:
- 1 3/4 Cup Self Rising Flour
- 1 Cup Greek Yogurt
- 1 Tbsp Butter
- Everything But The Bagel Seasoning
Instructions:
1. In a bowl, mix 1 3/4 Cups self-rising flour and 1 Cup
Greek yogurt.
2. Knead the dough on a floured surface until thoroughly
combined
3. Form bagel shapes and lightly butter the tops
4. Top the bagels with bagel seasoning and bake at 350
degrees for 20 minutes
ADDITIONAL NOTES
To form a bagel, roll dough into a
strip and connect the two ends by
squishing them together
17
Calories: 435
Fats: 16.9 Grams Bagels
Exclusive
Carbs: 44.1 Grams
Serving Size: One Breakfast Bagel
Makes: 4 Servings
Ingredients:
- 1 3/4 Cup Self Rising Flour
- 1 Tbsp Butter
- Everything But The Bagel Seasoning
- 4 Eggs
- 8 Bacon Strips
- 4 Cheddar Slices
Instructions:
1. In a bowl, mix 1 3/4 Cups self-rising flour and 1 Cup
Greek yogurt.
2. Knead the dough on a floured surface until thoroughly
combined
3. Form bagel shapes and lightly butter the tops
4. Top the bagels with bagel seasoning and bake at 350
5. Cook 4 eggs on a pan along with 8 bacon strips.
6. Cut the bagels in half and add egg, 2 bacon strips, and
a slice of cheddar cheese. Wrap in aluminum foil and
freeze up to two weeks.
ADDITIONAL NOTES
To reheat, wrap bagel in a wet
4 minutes
18
NUTRITION FACTS
Calories: 340
Fats: 0.5 Grams Pancakes
Exclusive
Carbs: 27.5 Grams
Serving Size: 1/2 Pancake Mixture (2 pancakes) Ingredients:
Makes: 2 Servings
- 1/2 Cup Cottage Cheese
- 1 1/4 Cup Egg Whites
- 1/2 Cup Flour
- 2 Scoops Protein Powder
- 2 tsp Baking Powder
Instructions:
1. In a blender, combine 1/2 Cup cottage cheese,
1 1/4 Cup egg whites, 1/2 Cup flour, 2 scoops of
protein powder, and 2 tsp baking powder
2. Blend the mixture until completely smooth
3. Empty about 1/4 of the mixture onto a pan and cook
until golden brown on each side
ADDITIONAL NOTES
You can make a great frosting out
of vanilla Greek yogurt and low-
calorie maple syrup
19
NUTRITION FACTS
Calories: 600
Protein: 34 Grams S'more
Fats: 16.4 Grams Baked Oats
Exclusive
Carbs: 78 Grams
Serving Size: One (1) S'more Baked Oats Ingredients:
Makes: 1 Servings
- 1/2 Banana
- 1/2 Cup Oats
- 2 Tbsp Low Calorie Maple Syrup
- 1/2 tsp Baking Powder
- 1 Scoop Protein Powder (Vanilla)
- 1/4 Cup Oat Milk (Or Almond)
- 1/4 Cup Chocolate Chips
- 1/2 Graham Cracker Sheet
- Marshmallow
Instructions:
1. In a blender, combine 1/2 banana, 1/2 Cup oats, 2 Tbsp
low calorie maple syrup, 1/2 tsp baking powder, 1
scoop protein powder, 1/4 Cup oat milk, and 1/2
graham cracker sheet. Blend until completely smooth
2. Pour the mixture into a bowl and add in 1/4 Cup
chocolate chips
3. Bake at 350 degrees for 13 minutes. Take the bowl out
and top with marshmallow and graham cracker
crumbs. Bake for an additional 3-5 minutes
20
NUTRITION FACTS
Calories: 585
Protein: 34.2 Grams Double Chocolate
Exclusive
Carbs: 70 Grams
Serving Size: One (1) Double Chocolate Baked Oats Ingredients:
Makes: 1 Servings
- 1/2 Banana
- 1/2 Cup Oats
- 1 Scoop Protein Powder (Vanilla or Chocolate)
- 2 Tbsp Cocoa Powder
Instructions:
scoop protein powder, 1/4 Cup oat milk, and 2 Tbsp
cocoa powder. Blend until completely smooth
chocolate chips
3. Bake at 350 degrees for 15-17 minutes
21
NUTRITION FACTS
Calories: 585
Protein: 34.2 Grams Chocolate Chip
Exclusive
Carbs: 70 Grams
Serving Size: One (1) Chocolate Chip Baked Oats Ingredients:
Makes: 1 Servings
- 1/2 Banana
- 1/2 Cup Oats
- 1 Scoop Protein Powder (Vanilla)
Instructions:
scoop protein powder, and 1/4 Cup oat milk. Blend
until completely smooth
chocolate chips
22
Calories: 130
Protein: 15.5 Grams Chipotle
Fats: 6.9 Grams Shrimp
Carbs: 1 Grams
Serving Size: 1/4 Pound Chipotle Shrimp Ingredients:
Makes: 4 Servings
- 1 Pound Shrimp (Tail Off, Shelled, Deveined, Raw)
- 2 Tbsp Butter
- Garlic Salt
- Paprika
- 1 Tbsp Chipotle Powder
- 1 Tbsp Minced Garlic
Instructions:
1. In a bowl, combine 1 pound of raw shrimp, garlic salt,
and paprika. Toss until shrimp are fully coated in the
seasoning
2. Air fry the shrimp at 375 degrees for 10 minutes or
cook in a pan on medium heat for 10 minutes
3. In a bowl, combine 2 Tbsp melted butter, 1 Tbsp
minced garlic, and 1 Tbsp chipotle powder
4. Once the shrimp are cooked, add to a bowl along with
the butter mixture. Stir until fully combined
5. Top with parsley (Optional)
ADDITIONAL NOTES
Store the shrimp in an airtight
container in the freezer for up to
two weeks
23
Calories: 185
Protein: 27 Grams Chipotle
Fats: 8.7 Grams Chicken
Carbs: 0 Grams
Serving Size: One (1) Chipotle Chicken Thigh (112g) Ingredients:
Makes: 6 Servings
- 6 Boneless Skinless Chicken Thighs
- 1 Can Chipotle Peppers In Adobe Sauce
- Paprika
- Chili Powder
- Cumin
- Garlic Salt
Instructions:
1. Generously season the boneless skinless chicken
thighs with paprika, chili powder, cumin, and garlic salt.
2. In a bowl, combine the seasoned thighs and one can of
minced chipotle peppers and adobe sauce.
3. Cover and allow to marinate for 30 minutes.
4. After 30 minutes, cook the thighs In an air fryer at 375
degrees for 15-17 minutes and flip half way through.
You can also bake the thighs in an oven at 400 degrees
for 20-25 minutes.
ADDITIONAL NOTES
This recipe can be made less spicy
by using 1/2 can of the chipotle
peppers
24
Calories: 185
Protein: 27 Grams Ranch
Carbs: 0 Grams
Serving Size: One (1) Ranch Chicken Thigh (112g) Ingredients:
Makes: 6 Servings
- 1 Packet Ranch Seasoning (1oz)
- Onion Powder
- Parsley Flakes
Instructions:
1. Generously season the boneless skinless chicken
thighs with ranch seasoning, onion powder, and parsley
flakes
2. Rub the seasoning in and makes sure that both side
are fully coated
3. Air fry the chicken at 400 degrees for 12 minutes or
bake at 400 degrees for 15-17 minutes (or until internal
temperature reaches 165 degrees)
25
Calories: 300
Protein: 34.2 Grams Chipotle
Fats: 14.4 Grams Salmon Exclusive
Carbs: 6.8 Grams
Serving Size: One (1) Chipotle Salmon Filet (6oz) Ingredients:
Makes: 1 Servings
- Salmon Fillet
- 1 Tbsp Light Mayo
- Chipotle Powder
- Fresh Lemon Juice
- Honey
- Garlic Salt
- Parsley (Optional)
Instructions:
1. Completely coat the salmon filet in about 1 Tbsp of
light mayo
2. Season the coated filet with garlic salt and chipotle
powder
3. Air Fry at 375 degrees for 10-12 minutes or bake at 375
degrees for 15-20 minutes
4. Top the cooked salmon filet with a drizzle of honey and
fresh lemon juice
26
Calories: 300
Protein: 34.2 Grams Flaky
Fats: 14.4 Grams Salmon
Carbs: 6.8 Grams
Serving Size: One (1) Salmon Filet (6oz) Ingredients:
Makes: 1 Servings
- Salmon Fillet
- 1 Tbsp Dijon Mustard
- Smoked Paprika
- Fresh Lemon Juice
- Garlic Salt
- Parsley Flakes
Instructions:
1. Completely coat the salmon filet in about 1 Tbsp of
Dijon mustard
2. Season the coated filet with smoked paprika, garlic salt,
and parsley flakes
3. Air Fry at 375 degrees for 10-12 minutes or bake at 375
4. Top the cooked salmon filet with a squeeze of fresh
lemon juice and more parsley flakes
27
Calories: 290
Fats: 12.5 Grams Steak
Carbs: 1.4 Grams
Serving Size: One Sirloin Steak (5oz) Ingredients:
Makes: 1 Servings
- Sirloin Steak (5oz)
- 2 Canned Chipotle Peppers
- 1 Tbsp Cumin
- 1 Tbsp Oregano
- 1/4 Cup Lime Juice
- 1/4 Cup Water
- Cilantro
Instructions:
1. Blend together 2 canned chipotle peppers, 1 Tbsp
minced garlic, 1 Tbsp cumin, 1 Tbsp oregano, 1/4 Cup
lime juice, and 1/4 Cup water to make the marinade.
2. Put the sirloin steak into a zip lock bag along with the
marinade from step 1. Let sit in the fridge for at least 1
hour.
3. Heat the pan to medium heat and spray with cooking
oil. Add the marinated steak and a little bit of the
marinate to the pan
4. Cook on both sides until golden brown or proper
internal temperature. Dice into strips and top with
cilantro
28
Calories: 450
Fats: 15.3 Grams Chicken Alfredo
Carbs: 33 Grams
Serving Size: Two (2) oz. Pasta + 1 Chipotle Chicken Ingredients:
Thigh - 1 Box Protein Pasta
Makes: 4 Servings
- 1/2 Cup Parmesan Cheese
- 1 Cup Low Fat Cottage Cheese
- 1-2 Garlic Cloves
- Italian Seasoning
- Garlic Salt
- 4 Cooked Chipotle Thighs (Page 24)
- Fresh Parmesan & Parsley (Optional)
Instructions:
1. In a blender, combine cottage cheese, Parmesan
cheese, garlic cloves, Italian seasoning, and garlic salt.
Blend until completely smooth. You might need to
shake the blender cup between blends or add a few
tablespoons of pasta water.
2. Boil and drain an eight (8) ounce box of protein pasta
(Barilla Protein+ brand)
3. Add the sauce to the drained pasta and mix together.
Do not heat up the sauce because it will break under
high heat
4. Top the sauced pasta with one diced chipotle chicken
thigh and more Parmesan cheese
ADDITIONAL NOTES
The recipe for Chipotle Chicken
can be found on page 24!
29
Calories: 600
Protein: 64 Grams Crispy Chicken
Fats: 12.9 Grams Alfredo
Carbs: 64 Grams
Serving Size: Three (3) oz. Pasta + 1/2 Chicken Breast Ingredients:
Makes: 4 Servings
- 1 Box Protein Pasta (12oz)
- 1 1/2 Cups Low Fat Cottage Cheese
- 1-2 Garlic Cloves
- 3 Tbsps Reduced Fat Milk
- 2 Eggs
- 2 Bags Protein Chips (Quest Brand)
- Fresh Parsley (Optional)
Instructions:
1. In a blender, combine 1 1/2 Cups cottage cheese, 1/2
Cup Parmesan cheese, garlic cloves, and 3 Tbsp milk.
tablespoons of milk.
2. Butterfly cut the chicken breasts to make them thinner
3. Coat the chicken breast In blended egg and protein
chip crumbs (crushed Quest protein chips)
4. at 375 degrees for 15 minutes or bake at 375 degrees
for 20-25 minutes
5. Boil and drain a twelve (12) ounce box of protein pasta
high heat.
7. Top the sauced pasta with half of the crispy chicken
breast
30
Calories: 475
Fats: 4.7 Grams Shrimp Alfredo
Carbs: 56 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1/4 lb. Shrimp Ingredients:
Makes: 4 Servings
- 1-2 Garlic Cloves
- Italian Seasoning
- Garlic Salt
- 1 Pound Cooked Chipotle Shrimp (Page 23)
Instructions:
1. In a blender, combine 1 Cup cottage cheese, 1/2 Cup
Parmesan cheese, garlic clove, Italian seasoning, and
garlic salt. Blend until completely smooth. You might
need to shake the blender cup between blends or add
a few tablespoons of pasta water.
high heat
4. Top the sauced pasta with 1/4 pound cooked chipotle
shrimp and more Parmesan cheese
ADDITIONAL NOTES
The recipe for Chipotle Shrimp can
be found on page 23!
31
Calories: 445
Protein: 40 Grams Cajun
Fats: 5.7 Grams Shrimp Alfredo
Carbs: 57 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1/4 Pound Ingredients:
Shrimp - 1 Box Protein Pasta (12oz)
Makes: 4 Servings
- Cajun Seasoning
- 1 Pound Shrimp
Instructions:
Parmesan cheese, 1 Tbsp minced garlic, and 1 Tbsp
cajun seasoning. Blend until completely smooth. You
might need to shake the blender cup between blends
or add a few tablespoons of pasta water
3. In a pan, cook one (1) pound of shrimp seasoned with
cajun seasoning
high heat
5. Top the sauced pasta with 1/4 pound of shrimp and
fresh parsley
32
Calories: 545
Fats: 16.3 Grams Salmon Alfredo
Carbs: 55.5 Grams
Serving Size: Three (3) oz. Sauced Pasta + 3oz Salmon Ingredients:
Makes: 4 Servings
- 2 Garlic Cloves
- Garlic Salt
- Chipotle Powder
- 2 Tbsp Light Mayo
- 1 Pound Raw Salmon
Instructions:
Parmesan cheese, 2 garlic cloves, and a pinch of garlic
salt. Blend until completely smooth. You might need to
tablespoons of pasta water
3. In a bowl, combine 1 pound of cubed salmon, 2 Tbsp
light mayo, garlic salt, and chipotle powder. Mix until
coated evenly
4. Air fry the salmon at 375 degrees for 5-8 minutes or
bake at 375 degrees for 10-12 minutes
high heat
6. Top the sauced pasta with 3 ounces of salmon and
fresh parsley
33
Calories: 480
Protein: 43 Grams Buffalo
Fats: 8.9 Grams Chicken Pasta
Carbs: 56 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1 Chicken Ingredients:
Thigh - 1 Box Protein Pasta (12oz)
Makes: 4 Servings
- 1/4 Cup Buffalo Sauce
- 1 Tbsp Ranch Seasoning
- Garlic Salt
- Paprika
Instructions:
buffalo sauce, and 1 Tbsp ranch seasoning. Blend until
completely smooth. You might need to shake the
blender cup between blends or add a few tablespoons
of pasta water
(Barilla Protein+ brand).
3. Season the chicken thighs with garlic salt and paprika.
Air fry at 375 degrees for 15-17 minutes or bake at 400
high heat
5. Top each serving of sauced pasta with one diced
chicken thigh and parsley
34
Calories: 600
Protein: 59 Grams Chicken Bacon
Fats: 20 Grams Ranch Pasta
Carbs: 41 Grams
Serving Size: 1/4 Of Sauced Pasta + 1 Chicken Thigh Ingredients:
Makes: 4 Servings
- 1 1/2 Cup Low Fat Cottage Cheese
- 6 Cooked Bacon Strips
- Garlic Salt
- Paprika
Instructions:
1. In a blender, 1 1/2 Cups combine cottage cheese, 1/2
Cup Parmesan cheese, and 1 Tbsp ranch seasoning.
3. Season four (4) chicken thighs with garlic salt and
paprika. Air fry at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20 minutes
4. In a bowl, combine the sauce, six (6) diced cooked
bacon strips, drained pasta, and the diced chicken
thighs. Do not heat up the sauce because it will break
under high heat
5. Top with extra bacon bits and parsley (Optional)
35
Calories: 350
Carbs: 31.7 Grams
Serving Size: Two (2) oz. Pasta + 1 Chicken Thigh Ingredients:
Makes: 4 Servings
- 1/2 Cup Marinara Sauce
- 1/2 Cup Low Fat Cottage Cheese
- 1 Canned Chipotle Pepper
- Parmesan Cheese
- Garlic Salt
- 4 Cooked Chipotle Thighs (Page 24)
Instructions:
1. In a blender, combine 1/2 Cup cottage cheese, 1/2 Cup
marinara sauce, 1 chipotle pepper, and garlic salt.
2. Boil and drain an eight ounce box of protein pasta
(Banza or Barilla Protein+ brand).
high heat
4. Top the sauced pasta with one diced chipotle chicken
thigh, Parmesan cheese, and parsley.
ADDITIONAL NOTES
36
Calories: 515
Protein: 47 Grams Creamy
Fats: 5.6 Grams Taco Pasta
Carbs: 57 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1/4 Pound Beef Ingredients:
Makes: 4 Servings
- 1/4 Cup Enchilada Sauce
- 1 1/2 Cup Low Fat Cottage Cheese
- 1 Cup Diced White Onion
- Cilantro
Instructions:
1. In a blender, combine 1 1/2 Cup cottage cheese, and
1/4 Cup enchilada sauce. Blend until completely
smooth. You might need to shake the blender cup
between blends or add a few tablespoons of pasta
water
2. Boil and drain a twelve ounce box of protein pasta
(Banza or Barilla Protein+ brand)
3. In a pan, cook 1 pound of lean ground beef, 1 Cup
diced white onion, and 1 taco seasoning packet
4. Add the sauce and the meat mixture to the drained
pasta and mix together. Do not heat up the sauce
because it will break under high heat
5. Top the pasta with cilantro
37
Calories: 535
Protein: 49 Grams Pesto
Exclusive
Carbs: 55.8 Grams
Serving Size: Three (3) oz. Pasta + 1 Chicken Thigh Ingredients:
Makes: 4 Servings
- 1/2 Parmesan Cheese
- 2 Tbsp Pesto
- 1-2 Garlic Cloves
- Fresh Basil
- 4 Raw Boneless Skinless Chicken Thighs
- Garlic Salt
- Italian Seasoning
Instructions:
Parmesan cheese, 1-2 garlic cloves, and fresh basil.
tablespoons of pasta water.
(Banza or Barilla Protein+ brand).
high heat
4. Season the chicken thighs with garlic salt and Italian
seasoning. Air fry at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20 minutes
5. Top the sauced pasta with one diced chicken thigh,
Parmesan cheese, and basil
38
Calories: 500
Protein: 50 Grams Buffalo Chicken
Fats: 7.4 Grams Mac And Cheese
Carbs: 56 Grams
Serving Size: Three (3) oz. Pasta + 1 Chicken Thigh Ingredients:
Makes: 4 Servings
- 1 Box Protein Pasta (12 oz)
- 1 Cup Fat Free Cheddar Cheese
- 4oz Reduced Fat Cream Cheese
- Garlic Salt
- Paprika
Instructions:
2. Air fry at 375 degrees for 15-17 minutes or bake at 400
degrees for 20-25 minutes.
3. Chop up the thighs and mix in a bowl with Buffalo
sauce.
4. In a pan on low heat, combine together the cream
cheese, fat free cheddar cheese, Greek yogurt, and 1/4
Cup Buffalo sauce. Make sure to keep it at a low heat
or the sauce will break.
5. Boil and drain 12oz protein pasta (Banza or Barilla
Protein+ Brand) and add to a bowl with the cheese
sauce. Combine until all pasta is coated.
6. Plate with 3oz of pasta mixture, buffalo chicken,
parsley, and protein ranch on top.
ADDITIONAL NOTES
Combine 1 Cup Greek Yogurt and
one pack of ranch seasoning (1oz)
to make protein ranch
39
Calories: 540
Fats: 9 Grams Mac And Cheese
Carbs: 66 Grams 2.0
Serving Size: Three (3) oz. Pasta + 1 Chicken Thigh
Ingredients:
Makes: 4 Servings

- 1 1/2 Cup Cottage Cheese
- 1 Packet Mac and Cheese Powder (Kraft)
Instructions:
1. Season the chicken thighs with garlic powder, onion
powder, and black pepper
degrees for 20-25 minutes. Dice into cubes
3. In a blender, combine 1 1/2 Cup cottage cheese, 1 Mac
and Cheese packet, 1/3 Cup low calorie Buffalo sauce,
and 1 Tbsp ranch seasoning. Blend until smooth
4. Boil and drain 12oz protein pasta
5. Add the pasta to a bowl along with the cheese mixture
and diced chicken. Mix until combined
6. Top the pasta with Buffalo sauce and parsley (Optional)
40
Calories: 385
Fats: 4.1 Grams Mac And Cheese
Carbs: 67.2 Grams
Serving Size: Three (3) oz. Pasta + 1/4 Cheese Sauce
Ingredients:
Makes: 4 Servings

- 3 Tbsp Low-Fat Milk
Instructions:
and Cheese powder packet, and 3 Tbsp of Low-Fat
milk. Blend until smooth
3. Add the pasta to a bowl along with the cheese mixture.
Mix until combined
41
Calories: 530
Protein: 47.1 Grams CBR
Fats: 10 Grams Mac And Cheese
Carbs: 67.4 Grams
Serving Size: Three (3) oz. Pasta + 1/4 Cheese Sauce +3oz
Chicken Breast + 1 Bacon Strip
Makes: 4 Servings
Ingredients:
- 1/4 Cup Low-Fat Milk
- 2 Tbsps Ranch Seasoning
- 12oz Chicken Breast
- 4 Cooked bacon Strips
Instructions:
and Cheese powder packet, 1/4 Cup Low-Fat milk, and
2 Tbsps ranch seasoning. Blend until smooth
3. Add the pasta to a bowl along with the cheese mixture,
12oz of cooked chicken breast (diced), and 4 cooked
bacon strips (diced). Mix until combined
4. Assemble the dish with 1/4 of the pasta mixture in the
bowl. Top with bacon crumbs and parsley (Optional)
42
NUTRITION FACTS
Calories: 710
Protein: 65 Grams Stuffed-Crust
Fats: 13.3 Grams Pepperoni Pizza
Carbs: 83 Grams
Serving Size: One (1) Pizza
Makes: 1 Serving
Ingredients:
- 3/4 Cup Self-Rising Flour
- 2.5 Reduced-fat Mozzarella Cheese Sticks
- 1/4 Cup Tomato Sauce
- 1/4 Cup Fat-free Mozzarella
- Turkey Pepperoni (About 14)
- Italian Seasoning (Optional)
Instructions:
1. In a bowl, combine 3/4 Cup self-rising flour and 3/4 Cup
Greek yogurt. Combine until it forms a dough.
2. On a flat surface, roll out the dough to a flat, circular
pizza shape
3. Cut up about 2.5 mozzarella cheese sticks and place
them around the edges of the pizza dough. Fold the
edges of the dough on top of the cheese sticks so they
are completely covered to create the stuffed-crust.
4. Top the pizza with 1/4 Cup tomato sauce, 1/4 Cup fat-
free mozzarella cheese, and turkey pepperoni. Spray
the top of the exposed crust with cooking oil and top
with Italian Seasoning (optional).
5. Bake the pizza at 400 degrees for 20-25 minutes.
43
NUTRITION FACTS
Calories: 800
Protein: 72.3 Grams Stuffed-Crust
Fats: 21.8 Grams Meat Lovers'
Carbs: 77.2 Grams Pizza
Makes: 1 Serving
Ingredients:
- 1/4 Cup Tomato Sauce
- Turkey Pepperoni (About 14)
- Turkey Italian Sausage (2oz)
Instructions:
Greek yogurt. Combine until it forms a dough
pizza shape
4. Top the pizza with 1/4 Cup tomato sauce, 1/4 Cup fat-
free mozzarella cheese, turkey pepperoni, turkey Italian
sausage (2oz), and 2 cooked bacon strips (diced). Spray
the top of the exposed crust with cooking oil and top
with Italian Seasoning (optional).
44
NUTRITION FACTS
Calories: 790
Fats: 10.3 Grams Buffalo Chicken
Makes: 1 Serving
Ingredients:
- 1 1/4 Cups Greek Yogurt
- 2 Tbsp Buffalo Sauce
- 1/4 Cup Fat-free Cheddar Cheese
- Buffalo Sauce (a few Tbsps)
- 4 oz Cooked Chicken Breast
- Sliced Red Onion
- Cilantro
Instructions:
pizza shape
4. Make protein ranch by combining 1/2 Cup Greek
yogurt with 2 Tbsp ranch seasoning. Mix well.
5. Toss 4oz of cooked chicken breast with buffalo sauce.
6. Top the dough with protein ranch (leaving a little
remaining to drizzle after baking), buffalo chicken,
sliced red onion, and 1/4 Cup fat-free mozzarella
cheese. Spray the top of the exposed crust with
cooking oil and top with Italian Seasoning (optional).
8. Top the pizza with cilantro and an extra drizzle of
protein ranch.
45
NUTRITION FACTS
Calories: 775
Fats: 9.9 Grams BBQ Chicken
Makes: 1 Serving
Ingredients:
- 1/4 Cup Low Calorie Barbecue Sauce
- 4oz Cooked Chicken
- Red Onion
- Cilantro
Instructions:
pizza shape
4. Top the pizza with 1/4 Cup low calorie BBQ sauce, 1/4
Cup fat-free mozzarella cheese, 4oz cooked chicken
breast, and red onions. Spray the top of the exposed
crust with cooking oil and top with Italian Seasoning
(optional).
46
NUTRITION FACTS
Calories: 480
Protein: 79 Grams Chicken Crust
Fats: 16.2 Grams BBQ Pizza
Carbs: 3.1 Grams
Serving Size: 1 Pizza Ingredients:
Makes: 1 Serving
- 1 Can Of Chicken (12oz)
- 1 Egg
- 1/4 Cup Parmesean Cheese
- 1/4 Cup Low Calorie BBQ Sauce
- 1/4 Cup Fat Free Mozzarella
- Diced Tomatoes
- Diced Red Onion
Instructions:
1. In a bowl, combine 1 can of chicken, 1/4 Cup Parmesan
cheese, and one egg. Mix until completely combined
and the chicken is shredded.
2. On a greased baking sheet, form the chicken mixture
into a circle that resembles a pizza crust
3. Bake the pizza crust for 20 minutes at 425 degrees
4. Top the cooked crust with low calorie BBQ sauce, 1/4
Cup fat free Mozzarella, diced tomatoes, and red
onions.
5. Bake for 5 additional minutes until everything is melted
47
NUTRITION FACTS
Calories: 415
Protein: 57 Grams BBQ Chicken
Fats: 9.5 Grams Pizza
Carbs: 22 Grams Ingredients:
Serving Size: One BBQ Chicken Pizza - 1 Lavash Bread (Joseph's Brand)
Makes: 1 Servings
- 1 Cooked Chicken Breast
- 8 Tbsp Sugar Free BBQ Sauce
- Red Onions
- 1oz Fat Free Mozzarella Cheese
- Cilantro
Instructions:
1. In an oven at 350 degrees, bake the lavash bread for
about 5-7 minutes or until crispy
2. Spread about 8 Tbsp of BBQ sauce onto the bread
3. Dice one chicken breast and put it on top of the BBQ
sauce. You can also use rotisserie chicken
4. Top the pizza with red onions and fat free mozzarella.
5. Bake at 350 degrees for another 5-10 minutes and top
with cilantro
48
NUTRITION FACTS
Calories: 360
Protein: 46 Grams Pepperoni
Carbs: 25.5 Grams Ingredients:
Serving Size: One Pizza - 1 Lavash Bread (Joseph's Brand)
Makes: 1 Serving
- 1/4 Cup Cottage Cheese
- 1/4 Cup Marinara Sauce
- Turkey Pepperoni (15)
- Fat Free Mozzarella Cheese (2oz)
- Garlic Salt
- Oregano
- Hot Sauce (Optional)
Instructions:
2. In a blender, combine 1/4 Cup cottage cheese, 1/4 Cup
marinara sauce, garlic salt, oregano, and hot sauce
(optional). Blend until completely smooth
3. Top the baked Lavash bread with the sauce, fat free
mozzarella, and turkey pepperoni.
4. Bake for an additional 10 minutes at 350 degrees to
melt the cheese and make pizza more crispy.
49
NUTRITION FACTS
Calories: 425
Carbs: 13 Grams
Serving Size: One Pizza Ingredients:
Makes: 1 Serving
- 1 Lavash Bread (Joseph's Brand)
- 1 Cooked Chicken Breast
- 1/2 Packet Ranch Seasoning
- Red Onions
- Buffalo Sauce
Instructions:
2. In a bowl, combine 1 Cup Greek yogurt and 1/2 packet
ranch seasoning. We will use about 1/3 of this, so save
the rest for other recipes!
3. In a bowl, toss the diced chicken breast in buffalo sauce
4. Assemble the pizza by spreading protein ranch on the
bread. Add buffalo chicken, fat free cheddar, and red
onions on top. Bake for an additional 5 minutes to melt
the cheese
50
NUTRITION FACTS
Calories: 130
Protein: 7 Grams Hawaiian
Fats: 5.4 Grams Pizza Rolls
Carbs: 16.3 Grams
Serving Size: One (1) Hawaiian Pizza Roll Ingredients:
Makes: 12 Servings
- 1 Pack Hawaiian Rolls (12)
- 2 Tbsp Butter
- Turkey Pepperoni
- Fat Free Mozzarella
- Oregano
- Parsley
Instructions:
1. Cut two slits into the top of each Hawaiian roll
2. In a bowl, combine 2 Tbsp melted butter, Oregano,
Parsley, and 1 Tbsp minced garlic.
3. Stuff each slit in the Hawaiian roll with fat-free
mozzarella and turkey pepperoni
4. Top the stuffed rolls with the butter mixture
5. Bake at 350 degrees until the cheese has melted
51
NUTRITION FACTS
Calories: 415
Protein: 37 Grams Chicken
Fats: 18.8 Grams Smash Burger
Carbs: 29.5 Grams
Serving Size: One Smash Burger Ingredients:
Makes: 4 Smash Burgers
- Garlic Salt
- 1 Tbsp Smoked Paprika
- 8 Ounces Cheese
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 2 Tbsp Minced Pickle
- 2 Tbsp Pickle Juice
- 8 Ounces Guacamole
- 4 Brioche Buns
Instructions:
1. In a bowl, combine one pound of ground chicken, 1
Cup of diced white onion, dash of garlic salt, and
paprika.
2. Divide the meat into 4 equal balls.
3. On an oiled medium-hot pan, place one ball in the
center and smash down with a spatula.
4. Cook the patty for about 4 minutes on each side or
until golden brown and proper internal temperature.
5. Spread 2oz of cheese on top of the cooked patty to
melt.
6. For the sauce, combine 2 Tbsps each of light mayo,
mustard, ketchup, minced pickle, and pickle juice. Mix
until fully combined.
7. Toast the brioche buns and spread about 2oz of
guacamole on the bottom and top buns.
8. Assemble the burger with the patty, sauce, guacamole,
and buns.
52
NUTRITION FACTS
Calories: 385
Protein: 30 Grams Turkey
Fats: 19 Grams Smash Burger
Carbs: 30.4 Grams
Makes: 4 Servings
- 1 Pound Ground Turkey
- 4 Velveeta Cheese Slices
- 8 Ounces Guacamole
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 4 Brioche Buns
Instructions:
1. In a bowl, combine one pound of ground turkey, 2 Tbsp
ranch seasoning, and 1 Tbsp paprika
center and smash down with a spatula.
5. Place 1 Velveeta cheese slice on top of the cooked
patty to melt.
7. Toast the brioche buns and spread about 2oz of
guacamole on the bottom and top buns.
8. Assemble the burger with the patty, sauce, and two
bun halves with guacamole.
53
NUTRITION FACTS
Calories: 565
Protein: 57 Grams Beef
Fats: 26 Grams Smash Burger
Carbs: 31 Grams
Makes: 4 Servings
- 2 Pounds Lean Ground Beef (93-7)
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 4 Brioche Buns
Instructions:
1. In a bowl, combine two pounds of lean ground beef, 2
Tbsp ranch seasoning, and 1 Tbsp paprika
center and smash down with a spatula
5. Place 1 Velveeta cheese slice on top of each cooked
patty to melt.
7. Toast the brioche buns on the pan
8. Assemble the burger with the 2 burger patties, sauce,
and a brioche bun
54
NUTRITION FACTS
Calories: 610
Protein: 63 Grams Bacon Double
Fats: 24.5 Grams Cheeseburger
Carbs: 32 Grams
Serving Size: One Burger Ingredients:
Makes: 4 Servings
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 4 Brioche Buns
- 8 Bacon Slices
- 1/2 Cup Caramelized Onions
Instructions:
Tbsp ranch seasoning, and 1 Tbsp smoked paprika
patty to melt.
7. Cook 8 slices of bacon on the pan until crispy
8. Cook 1/2 Cup diced onions on a pan until golden
brown
10. Assemble the burger with 2 burger patties with cheese,
2 bacon strips, sauce, caramelized onions, and a
brioche bun
55
NUTRITION FACTS
Calories: 575
Protein: 58 Grams In-N-Out
Fats: 26 Grams Double Burger
Carbs: 35 Grams
Serving Size: One Burger Ingredients:
Makes: 4 Servings
- 2 Tbsp Mustard
- 1 Tbsp Salt & Pepper
- 4 Tbsp Light Mayo
- Caramelized Onions
- 2 Tbsp Ketchup
- 4 Brioche Buns
- Onions
- Tomatoes
- Pickles
Instructions:
Tbsp yellow mustard, 1 Tbsp salt, and 1 Tbsp pepper
patty to melt.
6. For the sauce, combine 4 Tbsps of light mayo, 2 Tbsp
ketchup, 2 Tbsp minced pickle, and 1 Tbsp pickle juice.
Mix until fully combined.
8. Assemble the burger with the 2 burger patties, sauce,
onion, pickles, tomatoes, caramelized onions, and a
brioche bun
56
NUTRITION FACTS
Calories: 350
Protein: 27 Grams CFA Chicken
Carbs: 29 Grams
Serving Size: One Chicken Sandwich Ingredients:
Makes: 4 Servings
- 4 Brioche Buns
- 4 Tbsp Light Mayo
- 2 Tbsp BBQ Sauce
- 2 Tbsp Mustard
- 2 Tbsp Sriracha
- 1/4 Cup Pickle Juice
- Garlic Salt
- Onion Powder
- Lettuce
- Tomato
- Red Onion
Instructions:
1. In a bowl, combine 1/4 Cup pickle juice, 2 Tbsp light
mayo, 2 Tbsp sriracha, garlic salt, onion powder, and 4
boneless skinless chicken thighs. Marinade for 30
minutes
2. After 30 minutes, pull the thighs out and cover in
protein chip crumbs.
3. Air fry at 400 degrees for 16 minutes or bake at 400
4. For the sauce, combine 2 Tbsp each of light mayo, BBQ
sauce, mustard, and honey
5. Assemble the sandwich with brioche bun, crispy
chicken, sauce, lettuce, tomato, and onion
ADDITIONAL NOTES
Protein chip crumbs can be made
by blending Quest (or similar)
brand chips
57
NUTRITION FACTS
Calories: 450
Carbs: 30.1 Grams
Serving Size: One Buffalo Chicken Sandwich Ingredients:
Makes: 4 Servings
- 4 Chicken Breasts (8oz)
- 4 Brioche Buns
- 1/2 Cup Flour
- 1/2 Cup Egg Whites (Or 2 Eggs)
- 1 Cup Corn Flakes
- 2 Tbsps Pickle Juice
- Pickles
- 4 Tbsp Light Ranch
- 1 Tsp Garlic Salt
- 1 Tsp Smoked Paprika
- 1 Tsp Cayenne Pepper
- 1 Tbsp Hot Sauce
Instructions:
1. Divide your chicken breasts into 8oz portions and
smash them until even thickness
2. On a plate, combine 1/2 Cup flour, garlic salt, paprika,
and cayenne pepper. Fully coat the chicken in the flour
mixture
3. On a plate, combine 1/2 Cup egg whites (or 2 eggs), 2
Tbsp pickle juice, and 1 Tbsp hot sauce. Fully coat the
floured chicken in the egg mixture
4. On a plate, crush 1 Cup corn flakes. Press the chicken
into the corn flakes until fully coated
5. Place the chicken on an air fryer tray and spray with
cooking oil. Air fry at 400 degree for 15 minutes or bake
at 400 degrees for 20-25 minutes
6. Coat the cooked chicken in buffalo sauce
7. Assemble the sandwich with brioche bun, chicken,
pickle slices, and 1 Tbsp light ranch
58
NUTRITION FACTS
Calories: 450
Protein: 45.1 Grams Popeyes Chicken
Carbs: 45.1 Grams
Serving Size: One Popeyes Chicken Sandwich Ingredients:
Makes: 4 Servings
- 4 Chicken Thighs
- 4 Brioche Buns
- 1 Cup Cornstarch
- 1 Egg
- 2 Tbsp Milk
- 1 Tbsp Soy Sauce
- 2 Tbsp Hot Sauce
- 3 Tbsp Light Mayo
- 1 tsp Cayenne pepper
- 1 tsp Garlic Salt
- 1 tsp Onion Power
- 1 tsp Chili Powder
- Pickles (for topping)
- 4 Velveeta Cheese Singles
Instructions:
1. In a bowl, whisk together 1 egg, 2 Tbsp milk, 1 Tbsp soy
sauce, and 2 Tbsp hot sauce
2. On a plate, spread out about a cup of cornstarch (use
more If needed). Dip each chicken thigh Into the egg
wash mixture. Then, fully coat thigh In cornstarch.
3. Transfer the thighs onto an air fryer tray and spray with
lite cooking oil. Air fry the chicken at 400 degrees for 15
minutes, or bake In the over at 400 degrees for 20-25
minutes.
4. To make the Popeyes sauce, combine 3 Tbsp Light
mayo, 1 tsp garlic salt, 1 tsp chili powder, 1 tsp onion
powder, 1 tsp cayenne pepper, and 1 Tbsp pickle juice.
5. Toast the Brioche bun on the stovetop.
6. Assemble the sandwich with brioche bun, chicken, one
slice of Velveeta cheese, pickle slices, and the Popeyes
sauce.
59
Calories: 365
Protein: 7 Grams Crispy
Fats: 13.8 Grams Potato Wedges
Carbs: 49 Grams
Serving Size: 1/4 Of All Potato Wedges Ingredients:
Makes: 4 Servings
- 6 Medium Potatoes
- 4 Tbsp Olive Oil
- 2 Tsp Oregano
- 2 Tsp Paprika
- 2 Tsp Parsley Flakes
- 2 Tsp Garlic Salt
Instructions:
1. Cut 6 medium potatoes into even wedges
2. Boil the wedges for around 8-10 minutes
3. In a bowl, combine 4 Tbsp olive oil, 2 Tsp each of
oregano, paprika, parsley flakes, and garlic salt
4. In a bowl, toss the boiled potatoes and the oil mixture
together until the potatoes are fully coated
5. Bake the wedges at 425 degrees for 40-45 mins
ADDITIONAL NOTES
These potato wedges go great with
the chicken smash burger recipe
on page 52!
60
NUTRITION FACTS
Calories: 760
Protein: 60 Grams Loaded Animal
Fats: 26.3 Grams Style Fries
Carbs: 72.5 Grams
Serving Size: Entire Dish Ingredients:
Makes: 1 Servings
- 1 Large White Potato
- 1/2 Tbsp Olive Oil
- 2 Tsp Garlic Salt
- 1 Tsp Paprika
- 1 Tsp Onion Powder
- 2 Tsp Black Pepper
- 1/2 Pound Lean Ground Beef (96/4)
- 4 Tbsps Light Mayo
- 2 Tbsps Ketchup
- 2 Tbsps Minced Pickle
- 1/2 Cup Diced White Onion
Instructions:
1. Cut 1 large potato into french fry shapes and season
with 1 Tsp garlic salt, 1 Tsp paprika, 1 Tsp onion
powder, and 1/2 Tbsp olive oil
2. Air fry the seasoned french fries at 400 degrees for 15
minutes or bake at 400 degrees for 20 minutes
3. In a pan, cook 1/2 Cup diced white onions until golden
brown
4. In a pan, cook 1/2 pound of lean ground beef seasoned
with 1 Tsp garlic salt and 2 Tsps black pepper
5. In a bowl, combine 4 Tbsps light mayo, 2 Tbsps
ketchup, 2 Tbsps minced pickle, and 1 Tbsp pickle juice
to make the sauce
6. Assemble the dish with french fries, 1/2 pound of
cooked beef, 2 Velveeta cheese slices, 2 Tbsps of sauce,
and grilled onions on top
61
NUTRITION FACTS
Calories: 430
Fats: 34 Grams Chicken Wings
Carbs: 1.8 Grams
Serving Size: 1/2 lb. Wings Ingredients:
Makes: 4 Servings
- 2 Pounds Chicken Wings
- 1 Tbsp Baking Powder
- 1 Tbsp Corn Starch
- Paprika
- Onion Powder
- Garlic Salt
- Buffalo Sauce
Instructions:
1. In a bowl, combine 2 pounds of raw chicken wings, 1
Tbsp baking powder, 1 Tbsp corn starch, garlic salt,
paprika, and onion powder. Mix until all of the wings
are evenly coated
2. Line the wings up on a greased baking sheet and bake
at 425 degrees for 30 minutes
3. Flip the wings and bake at 425 degrees for 30 more
minutes or until crispy
4. In a bowl, toss the cooked wings in buffalo sauce
ADDITIONAL NOTES
This tender recipe is versatile and
any sauce of choice can be used to
coat the wings!
62
NUTRITION FACTS
Calories: 240
Fats: 13.9 Grams Chicken Nuggets
Carbs: 1.6 Grams
Serving Size: 5 ounces (5-6 nuggets) Ingredients:
Makes: 4 Servings
- 1 Egg
- 2 Bags Protein Chips (Quest)
- Onion Powder
- Paprika
- Garlic Salt
Instructions:
1. Blend 2 bags of protein chips (I use the Quest brand)
until they resemble bread crumbs
2. In a bowl, combine one pound of ground chicken, one
egg, half of the protein chip crumbs, garlic salt, paprika,
and onion powder.
3. Shape the mixture Into nuggets and cover In the
remaining half of the protein chip crumbs.
4. Place the nuggets into an air fryer and spray with
cooking oil of choice.
5. Air fry the nuggets at 400 degrees for 10-12 minutes.
The nuggets can also be baked In an oven at 400
degrees for about 15-17 minutes.
ADDITIONAL NOTES
Protein chip crumbs can be made by
blending Quest (or similar) brand
protein chips In a food processor
63
NUTRITION FACTS
Calories: 245
Protein: 39 Grams Buffalo-BBQ
Fats: 5.5 Grams Chicken Tenders
Carbs: 8.9 Grams
Serving Size: One BBQ-Buffalo Chicken Tender Ingredients:
Makes: 4 Servings
- 4 Raw Chicken Tenders (4oz each)
- 2 Bags Protein Chips (Quest)
- 2 Large Eggs
- Buffalo Sauce
- BBQ Sauce
- Garlic Salt
- Paprika
Instructions:
1. Season the raw tenders with garlic salt and paprika
2. Blend 2 bags of protein chips (I use the Quest brand)
until they resemble bread crumbs
3. In a bowl, whisk 2 eggs until smooth to make the egg
wash
4. Dip the seasoned tenders in the egg wash and then the
protein chip crumbs until fully coated
5. Air fry at 400 for 12-15 minutes or bake at 400 for 15-
20 minutes or until crispy
6. Combine equal parts low calorie BBQ sauce and
buffalo sauce in a bowl (About 1/3 Cup each). Toss the
cooked chicken tenders in the sauce
ADDITIONAL NOTES:
coat the tenders!
64
NUTRITION FACTS
Calories: 170
Protein: 22 Grams Nashville Hot
Carbs: 11 Grams
Serving Size: One Chicken Tender (3oz) Ingredients:
Makes: 4 Servings
- Chicken Breast (12oz)
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- Pickles and Pickle Juice
- 1/2 Cup Flour
- Nashville Hot Seasoning (Olde Thomson Brand)
- Nashville Buffalo Sauce (Frank's Red Hot Brand)
Instructions:
1. Cut up 12oz of chicken breast into 3oz strips
2. Combine flour and Nashville hot seasoning on a plate
and dip the chicken strips in the mixture
3. Combine egg whites, hot sauce, and 1 Tbsp pickle juice
in a bowl. Dip the chicken strips covered in flour in the
mixture until fully coated
4. Crush Corn Flakes on a plate and press the chicken
tenders covered in flour and egg mixture into the Corn
Flakes until fully coated
6. Cover the cooked tenders with Frank's Red Hot
Nashville sauce and top with a pickle slice
ADDITIONAL NOTES:
coat the tenders!
65
NUTRITION FACTS
Calories: 170
Carbs: 11 Grams
Serving Size: One Chicken Tender (3oz) Ingredients:
Makes: 4 Servings
- Chicken Breast (12oz)
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- 1/2 Cup Flour
- 1 Tsp Smoked Paprika
- 1 Tsp Garlic Salt
- 1 Tsp Onion Powder
- Buffalo Sauce (Frank's Red Hot Brand)
Instructions:
1. Cut up 12oz of chicken breast into 3oz strips
2. Combine 1/2 Cup flour, 1 Tsp smoked paprika, 1 Tsp
garlic salt, and 1 Tsp onion powder. Fully coat the
chicken strips in the mixture
3. Combine 1/2 Cup egg whites (or 2 eggs), 1 Tbsp hot
sauce, and 1 Tbsp pickle juice in a bowl. Dip the chicken
strips covered in flour in the mixture until fully coated
4. Crush 1 Cup Corn Flakes on a plate and press the
chicken tenders covered in flour and egg mixture into
the Corn Flakes until fully coated
6. Cover the cooked tenders with Frank's Red Hot Buffalo
sauce and top with parsley
ADDITIONAL NOTES:
coat the tenders!
66
NUTRITION FACTS
Calories: 350
Fats: 10.7 Grams Tacos
Carbs: 1.7 Grams
Serving Size: Three (3) Tacos Ingredients:
Makes: 2 Servings
- 1 Ranch Seasoning Packet (1 oz)
- 6 Carb Counter Taco Tortillas
- Paprika
- Garlic Salt
- Shredded Lettuce
- Diced Red Onion
Instructions:
3. Dice up the thighs and mix in a bowl with buffalo sauce
until fully coated.
4. In a separate bowl, combine 1 Cup Greek yogurt and 1
packet of ranch seasoning to make protein ranch.
5. Assemble the tacos with Carb Counter taco tortillas,
shredded lettuce, buffalo chicken, red onions, and
protein ranch on top.
67
NUTRITION FACTS
Calories: 290
Protein: 35 Grams Mango Salsa
Fats: 10 Grams Fish Tacos
Carbs: 14.1 Grams
Serving Size: Three (3) Mango Salsa Fish Tacos Ingredients:
Makes: 2 Servings
- 2 White Fish Filets (Of Choice)
- 2 Tbsp Sriracha
- 1 Tsp Garlic Powder
- 1/2 Cup Diced Mango
- 1/4 Cup Diced Red Onion
- 1/4 Cup Diced Bell Pepper
- 1/2 Jalapeño
- 1 Fresh Lime
- Cilantro
- Shredded Lettuce
- Garlic Salt
- Chili Powder
- Cumin
Instructions:
1. Season the white fish filets with garlic salt, cumin, and
chili powder
2. Bake the fish at 375 degrees for 12-15 minutes
3. In a bowl, combine diced mango, red onion, bell
pepper, cilantro, 1/2 Jalapeño, salt, and juice of 1/2 lime
4. In a bowl, mix together 1/2 Cup Greek yogurt, 2 Tbsp
sriracha, garlic powder, and a squeeze of fresh lime
juice
5. Assemble the tacos with Carb Counter taco tortillas,
shredded lettuce, fish, mango salsa, and a drizzle of the
creamy sriracha sauce
68
NUTRITION FACTS
Calories: 190
Protein: 34.5 Grams Pineapple Salsa
Fats: 2 Grams Shrimp Tacos
Carbs: 8.6 Grams
Serving Size: Three (3) Tacos With 1/4 Pound Shrimp Ingredients:
Makes: 2 Servings
- 1/2 Pound Cooked Chipotle Shrimp (Page 23)
- 1/4 Cup Diced Tomatoes
- 1/4 Cup Diced Pineapple
- 1/4 Cup Diced Bell Pepper
- 1/2 Diced Jalapeño
- Cilantro
- 1 Fresh Lime
- 2 Tbsp Sriracha
- Carb Counter Taco Tortillas
- Shredded Red Cabbage
Instructions:
1. In a bowl, combine the diced tomatoes, pineapple, bell
pepper, 1/2 Jalapeño, cilantro, salt, pepper, and juice of
half a lime. Mix until fully combined
2. In a bowl, mix 1/4 Cup Greek yogurt and 2 Tbsp
sriracha until fully combined
3. Assemble the tacos with Carb Counter tortillas,
shredded red cabbage, chipotle shrimp, pineapple
salsa, and a drizzle of sriracha sauce on top
ADDITIONAL NOTES:
69
NUTRITION FACTS
Calories: 175
Protein: 27 Grams Chipotle Shrimp
Carbs: 8.2 Grams
Serving Size: Three (3) Chipotle Shrimp Tacos Ingredients:
Makes: 2 Servings
- 10oz Chipotle Shrimp (Page 23)
- 1/2 Jalapeño
- 1-2 Garlic Cloves
- 2-3 Tbsp Lime Juice
- Garlic Salt
- Cilantro
- Shredded Cabbage
- Shredded Cabbage
Instructions:
1. In a blender, combine 1/4 Cup Greek yogurt, 1/2
Jalapeño, 1-2 cloves of garlic, handful of cilantro, and
garlic salt. Blend until smooth
2. In a bowl, combine 1 1/2 Cups of shredded cabbage
along with the Greek yogurt mixture to make the slaw
3. Assemble each taco with slaw,1.5oz chipotle shrimp,
red onions, and chipotle ranch (optional)
ADDITIONAL NOTES:
70
NUTRITION FACTS
Calories: 550
Protein: 82 Grams Chicken Tortilla
Carbs: 2.6 Grams
Serving Size: Three (3) Chicken Tortilla Tacos Ingredients:
Makes: 1 Serving
- 1 Can Of Chicken (12oz)
- 1 Egg
- 1/4 Cup Parmesean Cheese
- Diced Tomatoes
- Diced Red Onion
- Shredded Lettuce
Instructions:
1. In a bowl, combine 1 can of chicken, 1/4 Cup Parmesan
cheese, and one egg. Mix until completely combined
and the chicken is shredded.
2. On a greased baking sheet, form the chicken mixture
into three even circles
3. Bake the chicken mixture for 20 minutes at 425
degrees
4. In a bowl, combine 1/4 Cup Greek yogurt and 1/4
packet ranch seasoning (0.25oz) to form protein ranch
5. Form the circles into taco shapes and fill the tacos with
shredded lettuce, diced tomatoes, and diced red
onions.
6. Top the tacos with a drizzle of protein ranch
71
NUTRITION FACTS
Calories: 325
Protein: 40 Grams Crunch Wrap
Fats: 8 Grams Supreme
Carbs: 20 Grams
Serving Size: One (1) Crunch Wrap Supreme Ingredients:
Makes: 4 Servings
- 4 Corn Tortillas
- 1 Cup Fat Free Cheese
- Diced Tomatoes
- Shredded Lettuce
- 4 Tbsp Greek Yogurt
Instructions:
1. In a pan, cook 1 pound of ground chicken seasoned
with 1 taco seasoning packet
2. On an oiled baking sheet, bake 4 corn tortillas at 350
degrees for 20-25 minutes or until crispy
3. Place one XL Carb Counter tortilla on a flat surface. In
the middle of the tortilla, place 1/4 pound cooked
ground chicken, 1/4 Cup fat free cheese, 1 Tbsp Greek
yogurt, shedded lettuce, and diced tomatoes.
4. Fold the edges of the tortilla towards the center to
form a pentagon shape.
5. Toast both sides until golden brown, starting with the
folded side first.
Crunch Wraps.
72
Calories: 350
Fats: 16.3 Grams Ranch Burritos
Carbs: 27.6 Grams
Serving Size: One (1) Chicken Bacon Ranch Burrito Ingredients:
Makes: 4 Servings
- 6 Bacon Strips
- Paprika
- Garlic Salt
Instructions:
Parmesan cheese, and 1 Tbsp ranch seasoning
2. Season 4 chicken thighs with garlic salt and paprika. Air
fry at 375 degrees for 15 minutes or bake at 400
3. In a bowl, combine diced chicken thighs, cottage
cheese mixture, and 6 diced cooked bacon strips
4. Put 1/4 of the mixture onto an XL Carb Counter tortilla.
Repeat with the other 3 tortillas to make a total of 4
burritos.
5. Wrap the burritos in aluminum foil and freeze for up to
two weeks.
ADDITIONAL NOTES
4 minutes
73
Calories: 330
Protein: 35 Grams Cheesy
Fats: 15.2 Grams Chicken Burrito
Carbs: 15.9 Grams
Serving Size: One Burrito Ingredients:
Makes: 4 Servings
- 1/2 Pack Mac and Cheese Cheddar Powder (Kraft)
- 1/2 Pack Taco Seasoning
- 1 Cup Black Beans
- Cilantro
- 4 Large Carb Counter Tortillas
Instructions:
1. In a blender, combine 1 Cup cottage cheese and 1/2
packet of cheddar mac and cheese powder. Blend until
completely smooth.
2. In a pan, cook 1 pound of ground chicken seasoned
with 1/2 pack of taco seasoning.
3. In a bowl, combine the cooked chicken, 1 Cup black
beans, cilantro, and the cheese mixture.
4. Put 1/4 of the mixture onto a large Carb Counter
tortilla. Repeat with the other 3 tortillas to make a total
of 4 burritos.
two weeks.
ADDITIONAL NOTES
To reheat, wrap burrito In a wet
4 minutes.
74
Calories: 275
Fats: 9.9 Grams Chicken Burrito
Carbs: 9.5 Grams
Makes: 4 Servings
- 4 Chicken Thighs
- Garlic Salt
- Paprika
Instructions:
Buffalo sauce, and 1 Tbsp ranch seasoning. Blend until
completely smooth.
2. Generously season chicken thighs with garlic salt and
paprika.
3. Air fry the thighs at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20-25 minutes.
4. Dice up the cooked thighs and put into a bowl along
with the cottage cheese mixture and 1 Cup fat free
cheddar cheese. Mix until combined
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes. You can also top with
protein ranch: 1 Cup Greek yogurt
+ 1 pack ranch seasoning (1oz)
75
Calories: 385
Fats: 11 Grams Chicken Burrito
Carbs: 26.6 Grams
Makes: 4 Servings
- 4 Chipotle Chicken Thighs (Page 24)
- 1 Chipotle Pepper & Adobo Sauce
- 1 Cup Fat Free Mozzarella
- 1 Cup Black Beans
- Cilantro
Instructions:
enchilada sauce, 1 canned chipotle pepper, and a few
tablespoons of adobo sauce from the can. Blend until
completely smooth.
2. Cook 4 chipotle chicken thighs according to directions
found on page 24
3. In a bowl, combine 4 diced chipotle chicken thighs, 1
Cup fat free mozzarella, 1 Cup black beans, and
cilantro.
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
76
Calories: 380
Protein: 41 Grams Cheesy
Fats: 8.4 Grams Beef Burrito
Carbs: 19.1 Grams
Makes: 4 Servings
- 1 Pack Mac And Cheese Powder (Kraft)
- 1 Cup Black Beans
- Cilantro
Instructions:
enchilada sauce, and 1 packet of mac and cheese
powder. Blend until completely smooth
2. In a pan, cook 1 pound of lean ground beef, 1 Cup
diced white onion, and 1 taco seasoning packet
3. In a bowl, combine the cooked beef mixture, the
cheese sauce, 1 Cup of black beans, and a handful of
cilantro
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
77
Calories: 430
Protein: 50 Grams Bacon
Fats: 18.8 Grams Cheeseburger
Carbs: 30 Grams Burrito
Makes: 4 Servings
- 1 Pack Mac And Cheese Powder (Kraft)
- 3 Tbsp Low-fat Milk
- 2 Tbsp Yellow Mustard
- 1 tsp Salt
- 1 tsp Pepper
- 6 Bacon Strips
- 1/4 cup Diced Pickles
Instructions:
1. In a blender, combine 1 Cup cottage cheese, 1 packet
of mac and cheese powder, and 3 Tbsp Low-fat milk.
Blend until completely smooth
2. In a pan, cook 1 pound of lean ground beef, 2 Tbsp
yellow mustard, 1 tsp salt, 1 tsp pepper, and 1 Cup
diced white onion. Set aside.
3. Cook and dice 6 strips of bacon in a pan.
4. In a bowl, combine the cooked beef mixture, the
cheese sauce, the diced bacon, and 1/4 Cup diced
pickles.
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
78
Calories: 335
Protein: 38 Grams Turkey
Fats: 10.9 Grams Burrito
Carbs: 40.4 Grams
Makes: 4 Servings
- 1 Pound Lean Ground Turkey
- 1 Pack Taco Seasoning
- 1 Cup Black Beans
- Cilantro
Instructions:
1. In a blender, combine 1 Cup cottage cheese and 1/4
Cup enchilada sauce. Blend until completely smooth
2. In a pan, cook 1 pound of lean ground turkey, 1 taco
seasoning packet, and 1 Cup diced white onion. Set
aside.
3. In a bowl, combine the cooked turkey mixture, the
sauce, 1 Cup black beans, and cilantro
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
79
NUTRITION FACTS
Calories: 285
Protein: 44.5 Grams Chicken
Fats: 5.2 Grams Enchiladas
Carbs: 11.6 Grams
Serving Size: One (1) Chicken Enchilada Ingredients:
Makes: 2 Servings
- 1 Can Chicken (12oz)
- 1/2 Cup Fat Free Cheddar Cheese
- 1/4 Cup Red Enchilada Sauce
- 2 Carb Counter XL Tortillas
Instructions:
1. In a bowl, combine 1 can of chicken (12oz), 1/2 Cup fat
free cheddar cheese, 1/4 Cup enchilada sauce, and 1/4
Cup Greek yogurt. Mix until combined
2. Put 1/2 of the chicken mixture onto an XL Carb Counter
tortilla and fold the edges
3. Top the enchilada with additional enchilada sauce and
fat free cheddar cheese (Optional)
ADDITIONAL NOTES
You can substitute the can of
chicken in this recipe for shredded
rotisserie chicken
80
NUTRITION FACTS
Calories: 450
Fats: 8.4 Grams Quesadilla
Carbs: 13.1 Grams
Serving Size: One (1) Buffalo Chicken Quesadilla Ingredients:
Makes: 2 Servings
- 2 Cans Of Chicken (12.5oz)
- 4 Carb Counter Tortillas
Instructions:
1. In a bowl, combine 2 cans of chicken, 1/4 Cup Greek
yogurt, 1/2 Cup fat free cheddar, 1/4 Cup Buffalo sauce,
and 1/2 packet ranch seasoning.
2. Add half of the chicken mixture onto a Carb Counter
tortilla and lay another tortilla on top
3. Cook in a pan on medium heat until golden brown on
both sides
4. Serve with protein ranch on the side
ADDITIONAL NOTES
Protein ranch can be made by
mixing 1 Cup Greek yogurt and 1
packet ranch seasoning (1oz)
81
NUTRITION FACTS
Calories: 625
Fats: 18.8 Grams Quesadilla 2.0
Carbs: 13.1 Grams
Serving Size: One (1) Buffalo Chicken Quesadilla Ingredients:
Makes: 1 Servings
- 2 Ranch Chicken Thighs (Page 25)
Instructions:
1. In a bowl, combine 2 diced ranch chicken thighs (page
25), 1/4 Cup Greek yogurt, 1/2 Cup fat free cheddar,
and 1/4 Cup Buffalo sauce
2. Add the chicken mixture onto a Carb Counter tortilla
and lay another tortilla on top
both sides
ADDITIONAL NOTES
82
NUTRITION FACTS
Calories: 675
Fats: 18.4 Grams Ranch Quesadilla
Carbs: 23.1 Grams
Serving Size: One (1) Chicken Bacon Ranch Quesadilla Ingredients:
Makes: 1 Servings
- 2 Ranch Chicken Thighs (Page 25)
Instructions:
1. In a bowl, combine 2 diced ranch chicken thighs (page
25), 3 cooked bacon strips (diced), 1/2 Cup Greek
yogurt, 3/4 Cup fat free cheddar, and 1 Tbsp ranch
seasoning
both sides
ADDITIONAL NOTES
83
NUTRITION FACTS
Calories: 650
Protein: 100 Grams Chipotle Chicken
Fats: 17 Grams Quesadilla
Carbs: 42 Grams
Serving Size: One (1) Chipotle Chicken Quesadilla Ingredients:
Makes: 1 Servings
- 2 Chipotle Chicken Thighs (Page 24)
- Cilantro
Instructions:
1. In a bowl, combine 2 diced chipotle chicken thighs
(page 24), 1/2 Cup Greek yogurt, 1 Cup fat free
cheddar, and cilantro
both sides
ADDITIONAL NOTES
84
NUTRITION FACTS
Calories: 455
Protein: 67 Grams Chipotle Steak
Fats: 14.8 Grams Quesadilla
Carbs: 28 Grams
Serving Size: One (1) Chipotle Steak Quesadilla Ingredients:
Makes: 1 Servings
- 5oz Prepared Chipotle Steak (Page 28)
- 1/2 Cup Fat Free Mozzarella
- 1 Cup Red Onion
- 1 Cup Green Bell Pepper
- 1 Carb Counter Tortilla
Instructions:
1. Prepare 5oz of chipotle steak (Page 28)
2. In a pan, combine 1 Cup each of sliced green bell
peppers and sliced red onions. Cook on medium heat
for around 5-7 minutes or until soft
3. Assemble the quesadilla with an XL Carb Counter
tortilla, 1/4 Cup fat free mozzarella, 5oz chipotle steak,
fajita veggies, and another 1/4 fat free mozzarella on
top of the veggies.
4. Fold the quesadilla over and toast on a pan until
golden brown
ADDITIONAL NOTES
This quesadilla pairs extremely
well with the chipotle honey
vinaigrette found on page 28!
85
NUTRITION FACTS
Calories: 195
Protein: 0 Grams Chipotle Honey
Fats: 18 Grams Vinaigrette
Carbs: 8.7 Grams
Serving Size: 1/6 Cup Ingredients:
Makes: 4 Servings
- 1/3 Cup Red Wine Vinegar
- 1/3 Cup Olive Oil
- 2 Tbsps Honey
- 2 Garlic Cloves
- 1 Tbsp Oregano
- 1 Canned Chipotle Pepper
Instructions:
1. In a blender, combine 1/3 Cup red wine vinegar, 1/3
Cup olive oil, 2 Tbsps honey, 2 garlic cloves, 1 Tbsp
oregano, and 1 canned chipotle pepper
2. Blend the ingredients until fully combined
3. Empty the vinaigrette into an airtight container and
store in the fridge
ADDITIONAL NOTES
This vinaigrette pairs extremely
well with the chipotle steak
quesadilla found on page 85!
86
NUTRITION FACTS
Calories: 200
Fats: 4.6 Grams Dip
Carbs: 5.4 Grams
Serving Size: 1/5 Of The Entire Dish Ingredients:
Makes: 5 Servings
- 12oz Rotisserie Chicken Breast
- 1 1/4 Cup Fat Free Cheddar
- 2oz 1/3 Fat Cream Cheese
Instructions:
1. In a blender, combine 1 Cup Greek yogurt, 2oz reduced
fat cream cheese, 1/2 Cup Buffalo sauce, and 1 Tbsp
ranch seasoning
2. In a bowl, combine 12oz shredded rotisserie chicken
breast, buffalo sauce mixture, and 1 Cup fat free
cheddar cheese
3. Put the mixture into a baking dish and top with 1/4 Cup
fat free cheddar
ADDITIONAL NOTES
For extra protein, use Quest
protein chips to eat the dip with
87
NUTRITION FACTS
Calories: 240
Fats: 7.5 Grams Ranch Dip
Carbs: 4.7 Grams
Makes: 5 Servings
- 12oz Rotisserie Chicken Breast
- 1 1/4 Cup Fat Free Mozzarella
- 1 1/2 Cup Greek Yogurt
- 4 Cooked Bacon Strips)
Instructions:
1. In a blender, combine 1 1/2 Cup Greek yogurt, 2oz
reduced fat cream cheese, and 1 Tbsp ranch seasoning
2. In a bowl, combine 12oz shredded rotisserie chicken
breast, ranch sauce mixture, 4 crumbled bacon strips,
and 1 Cup fat free mozzarella cheese
fat free mozzarella and extra bacon bits
ADDITIONAL NOTES
88
NUTRITION FACTS
Calories: 225
Protein: 29 Grams Spinach
Fats: 6.4 Grams Artichoke Dip
Carbs: 12.6 Grams
Makes: 4 Servings
- 14oz Can Artichoke Hearts
- 1 1/4 Cup Fat Free Mozzarella
- 1 1/2 Cup Greek Yogurt
- 9oz Bag Spinach
- Fresh Garlic
Instructions:
1. In a blender, combine 1 1/2 Cup Greek yogurt, 2oz
reduced fat cream cheese, and 4-5 garlic cloves
2. In a bowl, combine a drained 14oz can of artichoke
hearts, 9oz bag of cooked spinach, the Greek yogurt
mixture, and 1 Cup fat free mozzarella cheese
fat free mozzarella
4. Bake at 350 degrees for 10-15 minutes and broil until
golden brown on top
ADDITIONAL NOTES
89
NUTRITION FACTS
Calories: 245
Protein: 18 Grams Street Corn
Fats: 11.5 Grams Dip
Carbs: 17.4 Grams
Makes: 4 Servings
- 15oz Can of Corn
- 4oz Reduced-Fat Cream Cheese
- 3 Tbsp Light Mayonnaise
- 1 Diced Jalapeño
- 1 Oz Cotija Cheese
- 2 Cloves of Fresh Garlic
- Cilantro
- 1 Tbsp Tajin
Instructions:
1. In a blender, combine 1/2 Cup Greek yogurt, 4oz
reduced-fat cream cheese, 3 Tbsp light mayo, and 2
garlic cloves
2. In a bowl, combine a drained 15oz can of corn, the
Greek yogurt mixture, 1 Cup fat free mozzarella
cheese, 1 diced jalapeño, and a handful of cilantro
3. Transfer the dip into a baking dish and bake at 375
4. Top with 1 Tbsp Tajin and 1 oz Cotija cheese
ADDITIONAL NOTES
90
NUTRITION FACTS
Calories: 185
Protein: 23.5 Grams Buffalo
Fats: 6.6 Grams Chicken Taquitos
Carbs: 6.3 Grams
Serving Size: One Buffalo Chicken Rollup Ingredients:
Makes: 6 Servings
- 4 Chicken Thighs
- Garlic Salt
- Paprika
Instructions:
Buffalo sauce, and 1 Tbsp ranch seasoning. Blend until
completely smooth.
2. Generously season chicken thighs with garlic salt and
paprika.
3. Air fry the thighs at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20-25 minutes.
4. Dice up the cooked thighs and put into a bowl along
with the cottage cheese mixture and 1 Cup fat free
cheddar cheese. Mix until combined
5. Put 1/6 of the mixture onto a medium Carb Counter
tortilla and roll it up
6. Air fry or bake until golden brown (5-10 mins)
91
Calories: 415
Protein: 29 Grams Chicken Queso
Fats: 49 Grams Rice
Carbs: 33 Grams
Serving Size: Two (2) oz. Uncooked Rice + 1/4 Sauce Ingredients:
Makes: 4 Servings
- 8oz Mexican Rice Mix
- 1/2 Cup Corn
- 1/4 Cup Red Enchilada Sauce
- 2oz Reduced Fat Cream Cheese
- 4 Cooked Chipotle Chicken Thighs (Page 24)
- Fresh Cilantro (Optional)
Instructions:
1. Cook the 8oz of Mexican rice mix according to
directions
2. In a pan on low heat, combine 1/2 Cup corn, 1/4 Cup
enchilada sauce, 2oz cream cheese, 1/2 Cup fat free
cheddar, and 1/4 Cup Greek yogurt. Mix until fully
combined
3. Add four (4) cooked and diced chipotle chicken thighs
to the mixture
4. Assemble the dish with rice, queso sauce mixture, and
cilantro on top
ADDITIONAL NOTES
92
NUTRITION FACTS
Calories: 350
Protein: 8 Grams Corn Salsa
Fats: 3.6 Grams From Chipotle
Carbs: 73 Grams
Serving Size: Approximately 3 Cups Of Corn Salsa Ingredients:
Makes: 1 Servings
- 1 3/4 Cup Corn (White Shoepeg)
- 1/2 Red Onion
- 1/2 Jalapeño
- Fresh Lemon
- Fresh Lime
- Cilantro
- Salt
Instructions:
1. In a bowl, combine 1 3/4 Cups corn, 1/2 diced red
onion, 1/2 diced Jalapeño, handful of cilantro, squeeze
of fresh lemon juice, squeeze of fresh lime juice, and a
pinch of salt.
2. Mix everything together until fully combined
ADDITIONAL NOTES
This corn salsa can be used in the
Chipotle Bowl recipes on pages 94
and 95!
93
Calories: 525
Fats: 9 Grams Chicken Bowls
Carbs: 59 Grams
Serving Size: 1/4 Of All Prepared Rice, Chicken, Beans, Ingredients:
Salsas - 4 Cooked Chipotle Chicken Thighs (Page 24)
Makes: 4 Servings
- 1 Cup Corn Salsa (Page 93)
- 4 Cups Cooked White Rice
- 2 Cups Black Beans
- Bell Pepper
- White Onion
- Diced Tomatoes
- Fresh Lime
- 1 Jalapeno Pepper
- Cilantro
- Garlic Salt
- Chili Powder
- Sour Cream & Guac (Optional)
Instructions:
1. Assemble 1 Cup of Corn Salsa (Page 93)
2. Prepare 4 Chipotle Chicken Thighs and dice them up
(Page 24)
3. Prepare 4 Cups of cooked white rice
4. In a bowl, combine 1/4 Cup diced white onion, 1/4 Cup
diced tomatoes, 1 diced Jalapeño, and a handful of
diced cilantro
5. On a baking sheet, lay out 2 bell peppers and 1 white
onion cut into long strips. Season with garlic salt and
chili powder. Spray with oil and bake at 425 degrees for
20-25 minutes
6. Assemble the bowls with 1 Cup white rice, 1/2 Cup
black beans, 1/4 Cup corn salsa, 1/4 Cup tomato salsa,
roasted vegetables, and one diced chipotle chicken
thigh
7. Top with guacamole and sour cream (Optional)
94
Calories: 525
Protein: 44 Grams Pollo Asado
Fats: 9 Grams Chicken Bowls
Carbs: 59 Grams Ingredients:
Serving Size: 1/4 Of All Prepared Rice, Chicken, Beans,
Salsas - 1 Cup Corn Salsa (Page 93)
Makes: 4 Servings - 4 Cups Cooked White Rice
- 2 Cups Black Beans
- Bell Pepper
- White Onion
- Diced Tomatoes
- 1 Jalapeno Pepper
- Cilantro
- Garlic Salt
- Chili Powder
- Sour Cream & Guac (Optional)
- 1/2 Cup Orange Juice
- 1/4 Cup Lime Juice
- 1 Tbsp Olive Oil
- 1 Tbsp Oregano
- 1 Tbsp Chipotle Powder
- 1 Tbsp Cumin
Instructions:
1. Assemble 1 Cup of Corn Salsa (Page 93)
2. In a bowl, combine 1/2 Cup orange juice, 1/4 Cup lime
juice, 1 Tbsp olive oil, minced garlic, oregano, chipotle
powder, and cumin. Marinade the chicken thighs in this
mixture for 30 minutes
3. Cook chicken on a pan
4. Prepare 4 Cups of cooked white rice
5. In a bowl, combine 1/4 Cup each of diced white onion,
1/4 Cup diced tomatoes, 1 diced Jalapeño, and a
handful of diced cilantro to make the salsa
6. On a baking sheet, lay out 2 bell peppers and one white
onion cut into long strips. Season with garlic salt and
chili powder. Spray with oil and bake at 425 degrees for
20-25 minutes or until cooked
7. Assemble the bowls with 1 Cup white rice, 1/2 Cup
black beans, 1/4 Cup corn salsa, 1/4 Cup tomato salsa,
roasted vegetables, and one diced pollo asado chicken
thigh
8. Top with guacamole and sour cream (Optional)
95
Calories: 225
Protein: 23 Grams General Tso's
Carbs: 20.9 Grams
Serving Size: 1/4 Of The Dish Ingredients:
Makes: 4 Servings
- 2 Chicken Breasts
- 1/4 Cup Chicken Broth
- 4 Tbsp Hoisin Sauce
- 2 Tbsp Rice Vinegar
- 6 Tbsp Soy Sauce
- 2 Tbsp Honey
- 2 Tbsp Minced Ginger
- Garlic Salt
- Onion Powder
- Sesame Seeds & Green Onions (Optional)
Instructions:
1. Dice up two chicken breasts and season with garlic salt,
onion powder, and 4 Tbsp corn starch. Mix until fully
coated
degrees for 25 minutes until golden brown
3. In a bowl, combine 2 Tbsp ginger, 2 Tbsp garlic, 1/4 Cup
chicken broth, 4 Tbsp Hoisin sauce, 2 Tbsp rice vinegar,
6 Tbsp soy sauce, 2 Tbsp honey, and 1Tbsp cornstarch
mixed in water
4. Pour the mixture into a pan and reduce on medium
heat for about 5 minutes. Add the cooked chicken and
stir until completely coated. Reduce to desired
consistency
5. Top the chicken with sesame seeds and green onions
(Optional)
96
Calories: 410
Protein: 52 Grams Orange
Fats: 6 Grams Chicken
Carbs: 34.4 Grams
Serving Size: 1/2 Of The Dish Ingredients:
Makes: 2 Servings
- 2 Chicken Breasts (16oz)
- 1/2 Cup Orange Juice
- 2 Tbsp Honey
- 1/2 Tbsp Rice Vinegar
- 1/2 Tbsp Soy Sauce
- 1/2 Tbsp Red Pepper Flakes
Instructions:
1. Dice up two chicken breasts and combine with 2 Tbsp
corn starch. Mix until fully coated
degrees for 20 minutes until golden brown
3. In a pan, combine 1/2 Cup orange juice, 1 Tbsp ginger,
1 Tbsp garlic, 2 Tbsp honey, 1/2 Tbsp rice vinegar, 1/2
Tbsp soy sauce, 1Tbsp cornstarch mixed in water, and
red pepper flakes
4. Cook the mixture until It thickens up to desired
consistency
5. Add the cooked chicken pieces to the pan and fully
coat In sauce
(Optional)
97
Calories: 215
Protein: 27.5 Grams Honey Garlic
Carbs: 14.9 Grams
Serving Size: One 4oz Honey Garlic Chicken Thigh Ingredients:
Makes: 4 Servings
- 1/2 Cup Soy Sauce
- 1/4 Cup Rice Vinegar
- 2 Tbsp Sriracha
- 2 Tbsp Honey
- Garlic Salt
Instructions:
1. In a bowl, combine 1/2 Cup soy sauce, 1/4 Cup rice
vinegar, 2 Tbsp sriracha, 2 Tbsp honey, and 2 Tbsp
minced garlic.
2. Season the chicken thighs with garlic salt and cook in a
pan until golden brown on each side
3. Add the soy sauce mixture to the pan and reduce until
the sauce becomes thick (about 5-10 minutes)
(Optional)
98
Calories: 335
Protein: 23 Grams Chicken
Fats: 10.5 Grams Stir Fry
Carbs: 34 Grams
Makes: 4 Servings
- Red Cabbage
- Broccoli
- Mushrooms
- Red Onions
- Shredded Carrots
- 1/4 Cup Soy Sauce
- 3 Tbsp Rice Vinegar
- 2 Tbsp Sriracha
- 1 Tbsp Sesame Oil
- 3 Honey Garlic Chicken Thighs (Page 98)
- 1 Pack Stir Fry Noodles (KAME Brand)
Instructions:
1. In a pan on medium heat, combine desired amounts of
broccoli, shredded red cabbage, mushrooms, red
onions, and shredded carrots. Cook for about 5-10
minutes
2. In a bowl, combine 1/4 Cup soy sauce, 3 Tbsp rice
vinegar, 2 Tbsp sriracha, 1 Tbsp sesame oil, 2 Tbsp
minced garlic, and 2 Tbsp minced ginger.
3. Dice up three (3) honey garlic chicken thighs (Page 98)
4. Add the sauce and the diced thighs to the vegetables in
the pan
5. Add in one whole pack of stir fry noodles (KAME Brand)
prepared according to directions and stir everything
together
ADDITIONAL NOTES
The recipe for Honey Garlic
Chicken can be found on page 98!
99
NUTRITION FACTS
Calories: 335
Protein: 27 Grams Mediterranean
Fats: 18.1 Grams Chicken Salad
Carbs: 10.6 Grams Ingredients:
Serving Size: 1/4 Of The Entire Salad - 2 Cooked Chicken Breasts
Makes: 4 Servings
- 1 Lemon
- 3 Tbsp Olive Oil
- 3 Tbsp Red Wine Vinegar
- Red Pepper Flakes
- Rosemary
- 2 Cups Diced Cucumber
- 1 Cup Diced Tomato
- 1 Cup Diced Red Onion
- 1 Cup Diced Bell Pepper
- 1 Can Chick Peas (16oz)
- 1/4 Cup Diced Olives
- Handful Parsley
- 2 Tbsp Diced Garlic
- 4 Tbsp Low Fat Feta Cheese
Instructions:
1. In a small bowl, combine 3 Tbsp olive oil, the juice of 1
lemon, 3 Tbsp red wine vinegar, red pepper flakes,
rosemary, and salt to taste
2. In a bowl, combine 2 Cups diced cucumbers, 1 Cup
each of diced tomato, diced red onion, diced bell
pepper, 1 can of chick peas(16oz), 1/4 Cup diced olives,
handful of parsley, 2 Tbsp minced garlic, 4 Tbsp low fat
feta, diced chicken breasts, and the oil dressing
3. Mix until fully combined
100
Calories: 175
Protein: 7.5 Grams Protein Rice
Fats: 2.9 Grams Krispie Treats
Exclusive
Carbs: 30.8 Grams
Serving Size: One Rice Krispie
Makes: 8 Servings Ingredients:
- 3 Cups Rice Krispies
- 8oz Marshmallows
- 2 Tbsp Butter
- 2 Scoop Protein Powder
Instructions:
1. In a pan on low heat, melt 8oz marshmallows and 2
Tbsp butter. Stir constantly
2. When the mixture is completely melted, add 2 scoops
of protein powder and mix until combined
3. Add 3 Cups of Rice Krispies to the mixture and gently
fold until mixed.
4. Spread the mixture onto a greased baking sheet and
let cool in the refrigerator for 30 minutes
5. Cut into 8 equal rectangles
ADDITIONAL NOTES
These Rice Krispie treats are a
great pre-workout snack
101
Calories: 275
Protein: 25 Grams Cheesecake
Fats: 0.8 Grams Yogurt Bowl
Exclusive
Carbs: 41 Grams
Serving Size: One (1) Cheesecake Yogurt Bowl Ingredients:
Makes: 1 Serving
- 2 Dannon Light + Fit Greek Yogurts (Strawberry Cheesecake)
- 2 Tbsp Jell-O Cheesecake Instant Pudding
- 2 Tbsp Low Calorie Strawberry Jam
- Graham Cracker
Instructions:
1. In a bowl, mix together 2 Dannon Light + Fit Greek
yogurts (strawberry cheesecake flavor) and 2 Tbsp of
Jell-O cheesecake sugar free pudding mix
2. Top the yogurt mixture with 2 Tbsp of low calorie
strawberry jam of choice
3. Add graham cracker crumbs on top
4. Refrigerate for about 30 minutes for a thicker
consistency
ADDITIONAL NOTES
You can store this in an airtight
container in the refrigerator for
up to three days
102
Calories: 310
Protein: 24.5 Grams Peanut Butter
Fats: 14 Grams Cheesecake
Exclusive
Carbs: 19.7 Grams
Serving Size: One (1) Cheesecake Bowl Ingredients:
Makes: 1 Serving
- 2/3 Cup Vanilla Greek Yogurt (Light + Fit)
- 4 Tbsp 1/3 Fat Cream Cheese
- 2 Tbsp Peanut Butter Powder
- 2 Tbsp Jell-O Cheesecake Instant Pudding
- Handful Reese's Pieces (Optional)
Instructions:
1. In a bowl, mix together 2/3 Cup Greek vanilla yogurt, 4
Tbsp reduced fat cream cheese, 2 Tbsp peanut butter
powder, and 2 Tbsp of Jell-O cheesecake sugar free
pudding mix
2. Refrigerate the mixture for 30 minutes
3. Top the mixture with a handful of crushed Reese's
Pieces (Optional)
ADDITIONAL NOTES
You can store this in an airtight
container in the refrigerator for
up to three days
103
NUTRITION FACTS
Calories: 250
Protein: 26 Grams Strawberry
Fats: 4.4 Grams Chocolate Mousse
Exclusive
Carbs: 32.1 Grams
Serving Size: One (1) Chocolate Mousse Ingredients:
Makes: 1 Serving
- 2 Tbsp Lite Maple Syrup (Or Honey)
- 1 Tbsp Hershey's Lite Syrup
- Fresh Strawberries
Instructions:
1. In a blender, combine 1 Cup cottage cheese, 2 Tbsp lite
maple syrup, 2 Tbsp cocoa powder, and 1 Tbsp lite
chocolate syrup
2. Blend until completely smooth
3. Top with fresh strawberry slices
ADDITIONAL NOTES
Once blended together, set the
blender on high speed to give the
mousse a fluffy texture
104
NUTRITION FACTS
Calories: 200
Protein: 11 Grams Protein Cosmic
Fats: 16.5 Grams Brownies
Carbs: 6.3 Grams
Serving Size: One (1) Cosmic Brownie Ingredients:
Makes: 8 Servings
- 3/4 Cup Almond Butter
- 1/2 Cup Chocolate Protein Powder
- 3 Tbsp Sugar Free Maple Syrup
- 1 Tsp Salt
- 1 Tbsp Butter
- Cosmic Brownie Sprinkles (Optional)
Instructions:
1. In a bowl, combine 3/4 Cup almond butter, 1/2 Cup
chocolate protein powder, 2 Tbsp cocoa powder,
3 Tbsp sugar free maple syrup, and 1 Tsp salt. Mix until
fully combined
2. Press the mixture into a greased 8x4 loaf pan
(or similar)
3. In a bowl, melt together 1/4 Cup chocolate chips and
1 Tbsp butter
4. Spread the chocolate on top of the brownie mixture in
the loaf pan
5. Top the brownies with cosmic brownie sprinkles
(Optional)
6. Refrigerate for 30 minutes and cut into 8 equal pieces
ADDITIONAL NOTES
Cosmic Brownie sprinkles can be
bought on Amazon. You could also
use other sprinkles in this recipe
for a similar effect!
105
Calories: 210
Fats: 14 Grams Banana Brownies
Carbs: 12 Grams
Serving Size: One (1) Protein Banana Brownie Ingredients:
Makes: 10 Servings
- 2 Ripe Bananas
- 1 Scoop Chocolate Protein Powder
- 1 Cup Peanut Butter (Or any nut butter)
- 1 Tsp Baking Soda
Instructions:
1. In a bowl, combine 2 ripe bananas, 1 scoop protein
powder, 2 Tbsp cocoa powder, 1 Cup peanut butter, 1
Tsp baking soda, and 4 Tbsp low-calorie maple syrup.
Mix until the mixture is completely combined and
without clumps
2. Pour the mixture into a greased loaf pan and top with
1/4 Cup chocolate chips
3. Bake at 350 degrees for 20-25 minutes or until a
toothpick comes out clean
4. Cut into 10 equal pieces
ADDITIONAL NOTES
Add a chopped-up chocolate
protein bar into the batter for
extra protein!
106
Calories: 215
Fats: 5 Grams Cookie Dough
Exclusive
Carbs: 26.5 Grams
Serving Size: 1/4 Of The Entire Dish
Makes: 4 Servings
Ingredients:
- 1 Cup Oat Flour
- 1 Scoop Vanilla Protein
- Pinch of Salt
- 1/2 tsp Vanilla Extract
- Almond Milk
Instructions:
1. In a bowl, mix together 1 Cup oat flour, 1 scoop protein
powder, a pinch of salt, 2 Tbsp low-calorie maple syrup,
and 1/2 tsp vanilla extract. Mix until combined
2. Slowly add almond milk to the mixture until it is thick
dough consistency. About 2 tablespoons at a time
3. Add 1/4 Cup chocolate chips to the mixture when it is
desired consistency and mix
4. Refrigerate for about 30 minutes for a thicker
consistency
ADDITIONAL NOTES
Oat flour can be made by
blending oats in a blender if you
do not have oat flour on hand
107
NUTRITION FACTS
Calories: 155
Fats: 7.5 Grams Cookies
Carbs: 13.1 Grams
Serving Size: One Cookie Ingredients:
Makes: 8 Servings
- 1 Cup Oat Flour
- 1 Scoop Vanilla Protein Powder
- 1 tsp Baking Soda
- 4 Tbsp Almond Butter
- 1 Egg
- 1 tsp Vanilla Extract
- 1/4 Cup Sweetener
- Chocolate Chips
Instructions:
1. In a bowl, combine 1 Cup oat flour, 1 scoop protein
powder, 1 tsp baking soda, 4 Tbsp almond butter, 1
egg, 1 tsp vanilla extract, 1/4 Cup sweetener, and
chocolate chips.
2. Divide the mixture into 8 equal portions and lay them
out on a greased baking sheet
3. Bake at 350 degrees for 8-10 minutes and let cool for
an additional 15 minutes
ADDITIONAL NOTES
Add a chopped-up chocolate
protein bar for extra protein!
108
Grocery Shopping List
This section is meant to guide your grocery
shopping choices and help you make
healthier decisions at the store. The
following are some of the foods that I
personally keep inside of my kitchen that
have helped me lose over 100 pounds.
These items are also included in almost all of
the recipes in this book and are great
staples to have in your kitchen. In addition, I
have provided a variety of snack ideas that
have personally helped me battle cravings
and kept me away from binging. The items
are broken down by category and can be
found at the majority of U.S. grocery stores
109
Protein Sources:
Chicken Thighs (Boneless and Skinless)
Chicken Breast Fillets
Perdue Ground Chicken (16oz)
Swanson Canned Chicken Breast (12.5oz)
Lean Ground Turkey (16oz)
Aidells Smoked Chicken Sausage (12oz)
110
Jumbo Shrimp (24oz, Frozen)
Salmon Fillets
Chicken of the Sea Light Tuna (5oz)
Morey's SeaPak Fish Fillets (10oz, Frozen)
Grass-fed Lean Ground Beef
Vital Farms Pasture-Raised Large Eggs
111
Carbohydrates:
Barilla Protein+ Pasta Penne (14.5oz)
Barilla Protein+ Pasta Spaghetti (14.5oz)
La Banderita Carb Counter Taco 4" Tortillas
La Banderita Carb Counter 10" Tortillas
Arnold Sandwich Keto Hamburger Buns 8 Pack
Sara Lee Delightful Multi-Grain Bread (20oz)
112
Quaker Oats, Old Fashioned (18oz)
Quaker Instant Oatmeal Maple And Brown Sugar
Veetee Basmati Rice (9.9oz)
Minute Rice White Rice, Long Grain (8.8oz)
RightRice Rice, Spanish (7oz)
113
Dairy:
Kraft Fat Free Cheddar Cheese (7oz)
Kraft Fat Free Mozzarella Cheese (7oz)
Kraft Parmesan Cheese (7oz)
Dannon Light + Fit Greek Yogurt (5.3oz)
Dannon Light + Fit Greek Yogurt (32oz)
FAGE Greek Yogurt 0% Nonfat (32oz)
114
Breakstone's Low Fat Cottage Cheese (24oz)
Good Culture Low Fat Cottage Cheese (16oz)
Philadelphia 1/3 Fat Cream Cheese (8oz)
Velveeta Original Cheese Slices (16oz)
Babybel Light Semisoft Cheese (6ct)
The Laughing Cow Light Swiss Cheese Spread
115
Kerrygold Grass-Fed Salted Butter (8oz)
Daisy Sour Cream, Light (16oz)
Sargento Light String Cheese (9oz)
Fairlife Ultra-Filtered Milk, 1% Low Fat (52oz)
Califia Farms Extra Creamy Oat Milk (48oz)
116
Vegetables:
Birds Eye Frozen Vegetable & Pasta Mix (Frozen)
Birds Eye Roasted Red Potatoes & Green Beans (Frozen)
Green Giant Vegetable Medley, Sauced (Frozen)
Del Monte Fresh Cut Green Beans (28oz)
Bush's Best Garbanzo Beans (16oz)
Goya Premium Black Beans (15.5)
117
Green Giant White Shoepeg Corn (11oz)
Fresh Tomatoes
Red Onions
Organic Iceberg Lettuce
Bag Of Baby Cut Carrots
Potatoes (I usually prefer the small potato medley)
118
Fruit:
Fresh Strawberries
Fresh Blueberries
Fresh Bananas
Watermelon
Fresh Apples
Del Monte Diced Peaches Fruit Cup Snacks
119
Del Monte Fruit & Chia Fruit Cup (7oz)
Del Monte Peaches, Canned (15oz)
Dole Frozen Pineapple Chunks (16oz)
Dole Crafted Smoothie Blends (Frozen)
Dole Sliced Strawberries & Bananas (Frozen)
120
Snacks:
FitCrunch Protein Bar
Barebells Protein Bar (Trader Joe's)
One Protein Bar
PopCorners Chips, White Cheddar
Quaker Rice Crisps Chocolate (3.5oz)
Quest Protein Chips (4pk)
121
PBfit Peanut Butter Powder (15oz)
Jell-O Cheesecake Sugar Free Instant Pudding (1oz)
Cheez-It Snack Mix, Classic (10.5oz)
Hillshire Farm Snacking Bistro Bites (2.8 oz)
Jack Link's Original Beef Jerky (2.8oz)
Welch's Fruit Snacks, Mixed Fruit
122
Fiber One Brownies Chocolate Fudge (5.3oz)
Albanese Gummi Bears (9oz)
SmartSweets Candy, Sourmelon Bites
Lily's Peanut Butter Cups, Milk Chocolate Style
Justin's Peanut Butter Cups (4.7oz)
Snack Pack Pudding, Chocolate
123
Drinks:
Diet Canada Dry Ginger Ale
Diet Sunkist Orange Soda
Diet Dr. Pepper
Gatorade Zero
Sparkling Ice Zero Sugar
Fairlife Core Power Elite Protein Shake
124
Slate Chocolate Milk, 20g Protein, Lactose Free
Califia Farms Cold Brew Coffee (48oz)
Coffee Mate Zero Sugar Vanilla Coffee Creamer (32oz)
Ocean Spray Diet Cran Pineapple Juice (64oz)
Florida's Natural Lemonade, Zero Sugar (59oz)
Milo Zero Calorie Sweet Tea (Gallon)
125
Sauces:
Heinz Tomato Ketchup, No Sugar Added (29.5oz)
Hellmann's Light Mayo (20oz)
French's Classic Yellow Mustard (8oz)
Ken's Steak House Dressing, Lite Ranch (16oz)
Ray’s No Sugar Added BBQ Sauce (18.5oz)
Pearl Milling Company Syrup Lite (24oz)
126
Primal Kitchen Marinara Sauce (24oz)
Stubb's Original Barbecue Sauce (18oz)
Frank's RedHot Buffalo Sauce (12oz)
Tabasco Pepper Sauce, Sriracha (20oz)
Ken's Steak House Thousand Island Lite (16oz)
Ken's Steak House Honey Mustard Lite (16oz)
127
Frozen Lunch/Dinner:
P.F. Chang's Korean Inspired Pork (11oz)
Deep Indian Kitchen Chicken Tikka Masala (9oz)
Scott & Jon's Shrimp Fried Rice (8oz)
Tattooed Chef Spicy Thai Bowl (10oz)
Birds Eye Veggie Spaghetti Marinara (10oz)
Birds Eye Voila! Alfredo Chicken (21oz)
128
Boston Market Chicken Fettucine Alfredo (13oz)
Sweet Earth Cauliflower Mac Bowl (9oz)
Healthy Choice Power Bowls Chicken Adobo (9.75oz)
Atkins Chicken Margherita (9oz)
129
Dessert:
Breyers No Sugar Added Ice Cream (1.5 Qt.)
Fairlife Light Ice Cream, Lactose Free (14oz)
Reddi Wip Fat Free Whipped Cream (6.5oz)
Yasso Greek Yogurt Bars, 4 Pack
Nick's Ice Cream, Pint, Peanut Butter Cup
Diana's Dark Chocolate Banana Babies, 5 pack
130
Mayfield Orange Cream Yogurt Bars
Blue Bunny Mini Swirls Vanilla Cones
Good Humor Strawberry Shortcake Bars
Halo Top Brownie Batter Ice Cream Bars
Outshine Frozen Fruit Bars, 6 Count
LUIGI'S Real Italian Ice Variety Pack
131

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TRUST

Eventually, enough was enough and I decided to make a

The key to losing weight and keeping it off is to keep things

Beefy Breakfast Burritos....................................16

S'more Baked Oats................................................20

Double Chocolate Baked Oats..........................21

Chocolate Chip Baked Oats...............................22

Chipotle Chicken Alfredo...................................29

Crispy Chicken Alfredo.......................................30

Chipotle Shrimp Alfredo....................................31

Chipotle Salmon Alfredo....................................33

Buffalo Chicken Pasta.........................................34

Chicken Bacon Ranch Pasta.............................35

Chipotle Chicken Pasta.......................................36

Creamy Taco Pasta...............................................37

Pesto Chicken Pasta.............................................38

Buffalo Chicken Mac And Cheese.................39

Buffalo Chicken Mac And Cheese 2.0.........40

Protein Mac and Cheese....................................41

Pepperoni Stuffed-Crust Pizza........................43

Meat Lovers' Stuffed-Crust Pizza.................44

Buffalo Chicken Stuffed-Crust Pizza...........45

BBQ Stuffed-Crust Pizza....................................46

Chicken Crust BBQ Pizza..................................47

BBQ Chicken Pizza................................................48

Buffalo Chicken Pizza..........................................50

Hawaiian Pizza Rolls...........................................51

Turkey Smash Burger........................................53

Beef Smash Burger...............................................54

Bacon Double Cheeseburger............................55

In-N-Out Double Burger....................................56

CFA Chicken Sandwich.......................................57

Buffalo Chicken Sandwich................................58

Popeyes Chicken Sandwich..............................59

Crispy Potato Wedges.........................................60

Loaded Animal-Style Fries...............................61

Protein Chicken Nuggets..................................63

Buffalo-BBQ Chicken Tenders........................64

Nashville Hot Chicken Tenders.....................65

Buffalo Chicken Tenders...................................66

Buffalo Chicken Tacos........................................67

Mango Salsa Fish Tacos.....................................68

Pineapple Salsa Shrimp Tacos.......................69

Chipotle Shrimp Tacos ......................................70

Chicken Tortilla Tacos ......................................71

Chicken Bacon Ranch Burrito........................73

Cheesy Chicken Burrito.....................................74

Buffalo Chicken Burrito.....................................75

Chipotle Chicken Burrito...................................76

Cheesy Beef Burrito.............................................77

Bacon Cheeseburger Burrito...........................78

Buffalo Chicken Quesadilla..............................81

Chicken Bacon Ranch Quesadilla..................83

Chipotle Chicken Quesadilla............................84

Chipotle Steak Quesadilla.................................85

Chipotle Honey Vinaigrette.............................86

Buffalo Chicken Dip..............................................87

Chicken Bacon Ranch Dip.................................88

Spinach Artichoke Dip........................................89