Lunch Snack Plate:
New favorite high protein snack find: Good Warrior Beef Sticks
Love both the Original and Jalapeno flavors
Love pairing it with veggies, fruit and cheese for a little charcuterie situation!

Dinner:

Dessert:

Ingredients:
2 cup (250g) old fashioned oats
2 very ripe bananas (~200-225g)
1 cup (226g) blended cottage cheese
2 eggs
1/4 cup (60g) monkfruit maple syrup (or regular)
(optional) 2 scoop (64g) protein powder for added sweetness and protein (use plant-based to keep this dairy free!)
2 tsp vanilla extract
1/2 tsp kosher salt
1 tsp baking soda

Top with maple syrup or my more-macrofriendly carmel syrup, banana slices

Directions:
In a blender or food processor, mix together ALL the ingredients (except for 1 banana) and blitz until you see very ground oats in the batter (about 1 min)
Heat a large griddle, and using cooking spray
(or for pancakes), cook over medium heat with butter or spray

Makes 18 pancakes, or 6 servings (3 per!)
248 calories per serving
18.4g P / 34g C / 4g F / 4g Fiber

Ingredients:
1 1/2 cups (339g) blended low fat cottage cheese
1/2 cup (120g) egg whites
1 ½ cups (144g) almond flour (I prefer using superfine for optimal texture)
3/4 cup (192g) natural peanut butter (or any nut butter)
1/2 cup (120g) monkfruit maple syrup (you can use normal maple syrup too!)
1 scoop (32g) vanilla protein powder
1 teaspoon (5g) vanilla extract optional
1/4 tsp kosher salt (+ more for sprinkling on top)
4 tbsp (60g) monkfruit chocolate chips (some for inside the batter, some for topping)

Directions:
In a food processor, blend your cottage cheese until smooth
Transfer to a large bowl, and add in your egg whites, almond flour, peanut butter, monkfruit syrup, protein powder, vanilla, salt and chocolate chips
Stir to combine
Transfer to a lined 8x8 baking dish and bake at 350*F for 30-32 mins (it will still be just jiggly in the middle)
Let cool for about 10 mins and cut
Enjoy warm or let sit in the fridge and enjoy cool!

Makes 9 blondies
330 calories
16g P / 14g C / 23g F / 5g Fiber

Ingredients:
Dough:
1 1/4 cup (140g) blended low fat cottage cheese
1 cup + 1 tbsp (130g) all-purpose flour (I used FitFlour for added protein - to make your own, do 1 1/2 cup AP flour and add 1/4 cup collagen powder)
2 tbsp (30ml) monkfruit maple syrup (or use regular!)
1 tsp (5g) vanilla extract
2 1/2 tsp (10g) baking powder
1/4 tsp kosher salt

Filling:
2 tbsp butter (softened )
1/4 cup monkfruit brown sugar
1/2 tbsp ground cinnamon

Frosting:
1/4 cup (55g) blended low fat cottage cheese
1 tsp (5g) butter
1/2 tsp vanilla extract
2 tbsp (15g) monk fruit powdered sugar
2 tsp (8g) monkfruit
Teeny inch of kosher salt

Directions:
In a medium sized bowl, combine all the dough ingredients until a shaggy dough forms, then pour onto a lightly floured surface and kneed until a ball is just formed
Using a rolling pin, roll out until about 1cm thick
Make your filling, and evenly spread it over the dough
Using a pizza cutter, cut into 12 strips (my dough formed a circle, so i had some short on the ends, and some longer pieces in the middle - I cut the middle strips in half to make all the cinnamon rolls roughty the same size)
Roll into little cinnamon rolls, and place into a prepared 8x8 dish
I used the air frier for these and it worked great! Air fry at 350*F for 15-18 mins until just golden (if using the oven, bake at 350*F for 12-15 mins)
While they’re baking, make the frosting
Once out of the oven or air frier, slather with the frosting and serve!

Makes 10 servings
87 calories

5g P / 10g C / 3g F /

Ingredients:
1 tsp (2g) matcha powder
1 oz hot water
1 cup milk of choice
1 cup frozen fruit of choice
1 cup non fat greek yogurt
1 scoop vanilla protein powder
Optional: 1 tbsp sweetener or maple syrup (I love my monkfruit-sweetened maple syrup)
Pinch of cinnamon
Pinch of kosher salt
Handful of ice

Directions:
In a small cup, stir and steep your matcha powder in the 1 oz of hot water, set aside
In a blender, add in the rest of the ingredients (except the ice!) and blend until smooth
In a large glass (i use a mason jar!) add in your handful of ice, then pour over with your smoothie
Finally, pour over your steeped matcha - stir to combine and enjoy!!

Makes 1 serving
394 calories
53g P / 34g C / 6g F / 10g Fiber

Ingredients:

Cookie dough:
3/4 cup (95g) almond flour
2 scoops (50g) vanilla protein powder
1/4 cup (64g) natural nut butter (make sure it’s runny!)
2 tbsp (30ml) maple syrup or honey (I like to use monkfruit maple syrup)
1/4 cup (65g)blended cottage cheese
1 tsp vanilla extract
1/2 tsp kosher salt
1/4 cup (60g) monk fruit sweetened chocolate chips ( I love Lily’s brand)

Date carmel filling:
8-9 (~120g) medjool dates, pitted
2 tbsp (32g) natural nut butter
2 tbsp (~30g) blended cottage cheese
1/2 tbsp (8g) maple syrup or honey (I like to use monkfruit maple syrup)
½ tsp vanilla extract
Pinch of kosher salt

Chocolate coating:
1/2 cup (120g) monk fruit sweetened chocolate chips
1/2 tbsp (7g) coconut oil
Pinch of kosher salt

Directions:

1. In a small bowl, add in your pitted dates and pour over very hot water until fully submerged and set aside- you’ll let these soften while you work on your other ingredients
2. In a large bowl, combine all your cookie dough ingredients: almond flour, protein powder, nut butter, cottage cheese, maple syrup, vanilla, and salt and stir until well combined
3. Add in your chips and stir until fully incorporated, and set aside
4. Drain your dates (even these 5-10 mins are enough to soften them) and add them to a food processor along with the cottage cheese, nut butter, maple syrup, vanilla and salt and blitz until very smooth and well combined
5. In a 9in round pan (an 8x8 or even a loaf pan will work too, but each layer will be thicker - 9in round pan is my preference for ideal ratio!), add parchment and using a spatula, pour in your cookie dough and flatten into an even layer
6. Then on top of that, pour over into an even layer your carmel sauce
7. In a microwavable bowl, add in your chocolate chips and coconut oil, and microwave in 30 sec increments and stir in between until fully melted
8. Pour on top of the caramel layer and using a spatula, make sure the top is evenly covered
9. Sprinkle with kosher or maldon salt and place in the freezer to set before cutting
10. Wait (if you can!!) a minimum of 30 mins, then cut into 12 servings and ENJOY!!!!

Serves 12
214 calories per serving

Macros:
7g P / 22g C / 12g F / 7g (NATURAL) sugar!

Ingredients:
Dough:
1/2 tbsp (5 g) instant dry yeast
1/4 cup (52 g) warm water (not too hot! or it’ll kill the yeast)
1/2 tsp honey (6g) (*there to activate the yeast!)
1 cup (240 g) egg whites
1 cup (230 g) low fat cottage cheese
1 banana (~90g)
~5 cups (600 g) AP flour, plus more for dusting (in my testing, it’s varied from 4 1/2 - 5 cups based on climate)
1/2 tablespoon (5 g) kosher salt

Filling:
2 tbsp butter (softened )
1 small banana (~90 g), mashed
1/3 cup brown sugar (I used 1/4 cup brown sugar + 2 tbsp monkfruit, but use all brown sugar if you prefer)
1 tbsp ground cinnamon

Cream cheese frosting:
2 oz cream cheese
1/2 cup (110g) blended low fat cottage cheese
1 tsp vanilla extract
1/2 tsp cinnamon
1/3 cup (45g) powdered sugar
Pinch of salt
1 small banana (~90g)

Directions:
1. In a large mixing bowl, add in your warm water, yeast and scant amount of honey, set aside to activate (about 5 or so mins)
2. In a food processor, add and mix together your egg whites, cottage cheese and banana (don’t get rid of this machine yet! you’ll use it again to make the frosting)
3. Pour this mixed concoction into the mixing bowl with the bubbling, activated yeast
4. Add in 1/2 the flour and stir to combine, then add up to 4 cups total (480g) - because bread making is so dependent on climate and weather, it’s easier to add more flour if too sticky, than it is to take any out.
- Add in the remaining 1 cup in 1/4 cup increments until just lightly sticky
5. Place mixing bowl onto a stand mixer (or use a hand mixer) and let the machine knead it for about 3 mins, then let it rest in the same bowl, covered, in a wam area for about 1-2 hours until doubled in size (will depend on how warm it is!) I put mine outside (80*F) and it took 1 hour.
6. Once ready, pour onto a lightly floured surface (dough will be a little sticky!) and roll out until about 1cm tall
7. Prep the filling by softening the butter in a small bowl, and add in the banana, brown sugar and monkfruit, and cinnamon. Mash the banana until smooth and stir to combine
8. Spread the dough with the filling all the way to the edges
9. Take a pizza cutter and cut 12 strips, and roll them up!
10. Place in 2, prepped (I recommend parchment!) 9x13 pans, and let them proof again for about 30 more minutes
11. Preheat the oven to 350*F
12. Bake for 15-20 mins until just slightly golden (don’t over bake!)
13. While they’re baking, prep the frosting by combining, in the food processor, the cream cheese, cottage cheese, sugar and vanilla, and banana
14. Lather over the fresh, out-of-the-oven rolls
15. Top with little medallions of seared banana (totally optional!)
16. Enjoy!!!

Makes 12 rolls
297 calories each
12g P / 52g C / 3g F / 8g Sugar

Ingredients:
1 cup (125g) old fashioned oats
2 very ripe bananas (~200-225g)
2 eggs
1/4 cup maple syrup (60g)
(optional) 1 scoop protein powder for added sweetness and protein (use plant-based to keep this dairy free!) (33g)
1 tsp vanilla extract
1/2 tsp kosher salt
1/2 tsp baking soda

4 tbsp sugar (I used 2 tbsp stevia/monkfruit and 2 tbsp coconut sugar)
2 tsp ground cinnamon

Directions:
Blend together bar ingredients, pour into a prepared 8x8 pan (i like to use parchment)
Bake for 22-24 mins at 350*F until just set
Let cool slightly for about 10 mins until able to handle, slice into 16 pieces
Dredge in the cinnamon sugar mixture

Enjoy!

Makes 8 bars
123 calories per bar
6g P / 20g C / 2g F / 2g Fiber

Ingredients:
3 tbsp chia seeds
2/3 cup (170g) nonfat greek yogurt
1/2 cup (120ml) almond milk
1 tbsp maple syrup (or use monkfruit syrip for less glycemic hit and fewer calories)
1 scoop (33g) chocolate protein powder
3 tbsp unsweetened cocoa powder
Pinch of salt
1/2 tsp vanilla extract
6 Oreo thins (or any other chocolate biscuit cookie)

Directions:
Add the chia seed base ingredients to a bowl and stir to combine
Transfer to a glass tupperware dish
Insert the biscuits vertically into the pudding and top and leave in the fridge for at least 4 hours for the biscuits to soften and the chia seeds to bulk up

Makes 1 heaping serving (or break it up into 2)
626 calories
50g P / 75g C / 20g F / 19g Fiber

or 313 calories for half
25g P / 32.5g C / 10g F / 9.5g Fiber

Ingredients:
1 cup (226g) blended low fat cottage cheese
1 cup (120g) oat flour
1 1/2 scoop (48g) vanilla protein powder
3 tbsp (45ml) maple syrup (i use a monkfruit-sweetened kind)
1/4 tsp kosher salt
1 tsp vanilla extract
3 tbsp chocolate chips (I use Lily’s monkfruit sweetened)

Directions:
In food processor, blend your old fashion oats until very fine
Pour into a bowl and add in our protein powder, blended cottage cheese, maple syrup, salt, and vanilla until well combined
Stir in your chocolate chips
Refrigerate for about 30 mins to come together
Scoop into 4 bowls, and enjoy!

Serves 4
228 calories each
Macros:
19g P / 8g C / 8g F / 4g Fiber

Ingredients:
1 medium banana, mashed (~100g)
1/2 cup (130g) cashew butter
1/2 cup (55g) vanilla protein powder (works best with whey!)
1/4 tsp almond extract
2 tbsp (28g) white choc chips (I used Lily’s brand to keep this RSF)
Optional:
3 tsp sprinkles
pinch of salt

Directions:
Combine all the ingredients and scoop 6 cookies on a lined cookie sheet
Add sprinkles if using
Bake at 350*F for 7-9 mins until just set!
Eat warm for best results!

Makes 6
196 calories per cookie
9.7g P / 14g F / 16g C / 1g Fiber

Ingredients:
Dough:
1 1/4cup (160g) self-rising flour (+ ~2 tbsp more for rolling out the dough)
1 cup (250g) low fat cottage cheese, blended
1/4 tsp (1g) kosher salt
1 tsp monkfruit

Cinnamon Sugar:
5 tsp monkfruit (or sugar)
1 tsp ground cinnamon

Frosting:
1/4 cup low fat cottage cheese, blended
2 tsp monkfruit
1/4 tsp cinnamon
1/2 scoop vanilla protein powder

Directions:
Combine the dough ingredients until a dough ball is formed (add a little more flour or cottage cheese until the texture is just right - climate changes the exact measurements!)
Cut into 25 little pieces and roll into little balls
Combine the cinnamon and sugar and dredge each little ball
Place on an oiled, lined mini sheet pan
Airfry for 10-12 mins until golden
Top with the frosting
Serve warm and enjoy!

Serves 5 (5 monkey bread balls each)
166 calories
13g P / 30g C / 1g F / 1g Fiber

Breakfast:

Lunch:

Snack:

Half an apple w/ 1 tbsp natural peanut butter + 1/2 tbsp Lily’s chocolate chips + pinch of flakey sea salt

Dinner:

Dessert:

Ingredients:
1/4 cup canned pumpkin puree
3 tbsp chia seeds
2/3 cup (170g) nonfat greek yogurt
1/4 cup unsweetened almond milk
1 scoop vanilla protein powder
1 tbsp maple syrup
1 tsp cinnamon
pinch of kosher salt
1 tsp vanilla extract
Optional topping: 4 tbsp lite cool whip and cinnamon to dust

Serves 1

484 calories
45.2g P / 45.3g C / 14g F / 15.7g Fiber