If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energized for hours and rely less on constant snacking (which isn’t great for your overall digestion and gut health!)

GROCERY LIST:

Breakfast: High Protein Scramble(26G PROTEIN)

Ingredients:

• gluten free bread (our daily bread gluten free bakery is the one I use)

• applegate organics oven roasted turkey breast

• 1 egg

• egg white carton

• 1 sweet onion

• 1 pack cherry tomatoes

• 1 ripe avocado

• everything bagel seasoning

• butter

• olive oil spray

• salt

Instructions:

1. Toast 2 slices gluten free bread (4g protein)

2. Chop 2 slices turkey breast (10g protein) + cherry tomatoes

3. Combine 1 egg (6g protein)+ 150g egg whites (15g protein)

4. Add onions to pan with olive oil spray, sauté for 2 min over med-heat

5. Then add turkey and tomatoes and mix for 2-3 min

6. Add in eggs and cook, pulling from middle consistently

7. Plate with toast, 1/2 tbsp butter melted + 1/4 avo (1g protein)

Bev: Hot Matcha (1g protein)

Ingredients:

• Water

• Nut milk of choice, I use Tache Pistachio Milk

• Ceremonial grade matcha →I have a 15% off code Nami Matcha: CAROLINA15

Instructions:

1. Sift 2 tsp of matcha over your mug

2. Cover with warm water (70F)

3. Froth for 30 seconds - 1 minute

4. Microwave 1/2-3/4 cup pistachio milk for 1 min

5. Pour milk over matcha

Lunch: Corn Cucumber Summer Salad with Steak (24G PROTEIN)

Ingredients

• 100% grass fed strip steak tenderloin (I get it from Butcher Box)

• Frozen sweet corn

• 2 baby cucumbers

• 1 ripe avocado

• 1 lime

• Olive oil spray

• Salt

• Flaky salt

• Hot honey

Instructions

1. Pat steak (20g protein) dry and massage salt on both sides.

2. Preheat pan to medium-high and add olive oil spray.

3. Cook steak 3 minutes per side, without touching. Move steak off heat for 5 min.

4. Microwave 3/4 cup frozen corn (4g protein) for 2 min, strain and rinse.

5. Thinly slice 2 baby cucumbers and chop a small bunch of cilantro.

6. Combine corn, cucumber, cilantro, 1/4 avocado, 1/2 lime, drizzle hot honey.

7. Plate corn salad + steak + flaky salt.

Dinner: Ratatouille with Grilled Chicken (42G PROTEIN)

Ingredients

• 1 pack chicken breast tenderloins

• 2 green bell peppers

• 1 red bell pepper

• 4 baby eggplants

• 2 yellow zucchinis

• 1 sweet onion

• Olive oil

• Salt

• Garlic powder

• Paprika

• Oregano

• Coconut aminos

• Balsamic glaze

Instructions

1. Preheat oven to 400F.

2. Chop 2 green bell peppers and 1 red (3g protein).

3. Chop 2 yellow zucchinis (2g protein).

4. Chop 4 baby eggplants (2g protein).

5. Add all veggies to baking tray with 1/2 sweet onion, chopped (1g protein). Season with olive oil, salt, garlic powder, and paprika.

6. Add to oven for 30 minutes.

7. Season 1 pack chicken tenderloins with salt, garlic powder, oregano and paprika.

8. Preheat pan with olive oil spray over medium heat.

9. Add chicken, cook each side for 3 min.

10. Poke holes with fork and drizzle coconut aminos, cook for 1 min.

Nightcap: Spearmint tea + 1 square dark chocolate

FULL TUTORIAL:

If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energized for hours and rely less on constant snacking (which isn’t great for your overall digestion and gut health!)

GROCERY LIST:

DAY 1: 150G PROTEIN

Breakfast: Avo, Cottage Cheese & Egg Toast (31G PROTEIN)

Ingredients:

• 2 boiled eggs

• Low fat cottage cheese

• 1 ripe avocado

• Cilantro

• Gluten free toast

• Everything bagel seasoning

Instructions:

1. Chop up 2 boiled eggs (12g protein)

2. Add 1/2 cup cottage cheese (14g protein), avo (1g protein) + cilantro

3. Chop up and mix together

4. Add onto 2 slices GF toast (4g protein)

5. Top with everything bagel seasoning

Bev: Hot Matcha (1G protein)

Ingredients:

• Water

• Nut milk of choice, I use Tache Pistachio Milk

• ceremonial grade matcha →I have a 15% off code Nami Matcha: CAROLINA15

Instructions:

• Add ½ water and ½ pistachio milk to frother.

• Sift 2 tsp ceremonial grade matcha over it.

Post Workout: 1 scoop vanilla protein powder with water (24G PROTEIN)

Lunch: Peach and Pesto Salad with Chicken (50G PROTEIN)

Ingredients

• 2 chicken breasts

• 2 peaches

• Cherry tomatoes

• Mixed greens

• Fresh basil

• 35g feta

• 1/6 red onion

• 1/8 cup walnuts

• 2 tbsp pesto

Seasonings

• Olive oil spray

• Olive oil

• Salt

• Black pepper

• 1 tbsp coconut sugar

• Paprika

• Garlic powder

• Oregano

• Balsamic vinegar

• Balsamic glaze

Instructions

1. Preheat oven to 420F

2. Add chicken breast to baking tray and add olive oil spray, salt and pepper to each side

3. Combine 1 tbsp coconut sugar, and lots of paprika, garlic powder and oregano. Add onto each side of chicken.

4. Bake for 16 min.

5. Slice peaches, coat with olive oil spray and add to pan at medium heat. Cook each side for 2 min, carefully flipping.

6. Chop cherry tomatoes, a handful of fresh basil, 35g feta (5g protein), 1/6 red onion and 1/8 cup walnuts (2g protein)

7. Add mixed greens to a bowl, chop and add 1 tbsp balsamic vinegar and 1/2 tbsp olive oil

8. Add tomatoes, feta, walnuts, peaches, red onion, basil, 2 tbsp pesto, and balsamic glaze

9. Serve with 140g chicken breast (43g protein)

Dinner: Bone Broth Rice + Salmon Bowl (50G PROTEIN)

Ingredients

• 1 cup white rice

• 2 cups Kettle & Fire bone broth

• Sockeye salmon fillets

• 1/4 cup edamame

• 1/8 cup yogurt

• 2 tbsp pesto

• Lemon juice

Seasonings

• Olive oil spray

• 2 tsp minced garlic

• Salt

• Garlic powder

• Seed mix

Instructions

1. Preheat oven to 400F

2. Wash 1 cup of white rice (12g protein)

3. Add olive oil spray and 2 tsp minced garlic to a pot, stir until golden, then add rice

4. Add 2 cups Kettle & Fire bone broth (19g protein)

5. Bring to a boil, then cover and simmer for 15 min

6. Add sockeye salmon to a baking tray with olive oil spray, salt, garlic powder, and seed mix

7. Place the salmon in the oven when there are 8 min left for the rice to cook

8. Combine 1/4 cup edamame (5g protein), 1/8 cup yogurt (3g protein), 2 tbsp pesto, and lemon juice

9. Plate 1/4 of the rice (8g protein), 1 salmon fillet (30g protein), and the edamame cucumber salad (8g protein)

Nightcap: Spearmint tea + 1 square dark chocolate

DAY 2: 96G PROTEIN

Breakfast: Smoked Salmon Toast (46G PROTEIN)

Read more

If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energized for hours and rely less on constant snacking (which isn’t great for your overall digestion and gut health!)

GROCERY LIST:

Breakfast: PB&J Warm Oats (26G PROTEIN)

Ingredients:

• 1/2 cup nut milk

• 1/2 cup water

• 1/2 cup quick cooking oats

• 3 tbsp PB Fit powder

• 3 tbsp water, divided

• 1/2 cup blueberries

• 7 to 8 strawberries, chopped

• 1 tbsp chia seeds

• 1/6 cup walnuts

• 1/2 tbsp hemp hearts

• 1 pack stevia

• 1 pack Splenda

• Vanilla extract

Instructions:

1. Add 1/2 cup nut milk and 1/2 cup water to a pot.

2. Bring to a boil, then add 1/2 cup quick cooking oats (7g protein).

3. Mix the oats, lower to medium low heat, and keep stirring.

4. Add 1 pack stevia, a dash of vanilla, and 1 tbsp PB Fit powder (4g protein).

5. To a pan, add 1/2 cup blueberries (1g protein) and 7 to 8 chopped strawberries.

6. Mix over medium heat, then mash. Add 1 pack Splenda and a dash of vanilla.

7. After 2 minutes, stir in 1 tbsp chia seeds (2g protein).

8. Combine 2 tbsp PB Fit powder with 2 tbsp water (8g protein) until it reaches a creamy texture.

9. Plate the oats with the chia berry mix and PB Fit.

10. Top with 1/6 cup walnuts (2g protein) and 1/2 tbsp hemp hearts (2g protein).

Bev: Hot Matcha (1g protein)

Ingredients:

• Water

• Nut milk of choice, I use Tache Pistachio Milk

• ceremonial grade matcha →I have a 15% off code Nami Matcha: CAROLINA15

Instructions:

• Add ½ water and ½ pistachio milk to frother.

• Sift 2 tsp ceremonial grade matcha over it.

Lunch: Plant-Based Burger Bowl (31G PROTEIN)

Ingredients

• 2 medium yellow potatoes

• Olive oil spray

• Garlic powder

• 1 Beyond Burger patty

• 1 medium tomato

• Mixed greens

• 1/2 cup peas

• Cilantro

• Pickled onions

• Pickled onion juice

• Salt

• 1/4 avocado

• Ketchup

Instructions

1. Preheat oven or air fryer to 420°F.

2. Chop 2 medium yellow potatoes (5g protein) into rounds, then into fry-shaped pieces. Add to a baking tray with olive oil spray and garlic powder. Bake or air fry for 20 to 25 minutes.

3. Add Beyond Burger patty (21g protein) to a preheated pan and cook each side for 7 to 8 minutes.

4. Chop 1 medium tomato into chunks and combine with chopped mixed greens.

5. Add 1/2 cup peas (4g protein), cilantro, pickled onions, and pickled onion juice. Mix together.

6. Once fries are done, immediately toss with salt.

7. Plate the salad, fries, and burger. Top burger with 1/4 avocado (1g protein) and serve with a side of ketchup.

Dinner: Crunchy Tofu Lettuce Wraps (50G PROTEIN)

Ingredients

• 1.5 blocks pre-baked tofu

• Olive oil spray

• 2 tbsp PB Fit powder

• 1/4 cup coconut aminos

• Rice vinegar

• Shredded purple cabbage

• Shredded carrots

• 3/4 cup edamame

• Green onion

• 1/8 cup chopped peanuts

• 3 romaine lettuce hearts

• Everything bagel seasoning

Instructions

1. Cube 1.5 blocks of pre-baked tofu (25.5g protein).

2. Add to a skillet with olive oil spray over medium-high heat.

3. Cook each side for 2 to 3 minutes without touching, carefully flipping each time.

4. Combine 2 tbsp PB Fit powder (8g protein) with 1/4 cup coconut aminos and a splash of rice vinegar.

5. Mix shredded purple cabbage, shredded carrots, 3/4 cup edamame (12g protein), chopped green onion, 1/8 cup chopped peanuts (4g protein), and peanuty dressing.

6. Add the mixture onto 3 romaine lettuce heart wraps with the tofu.

7. Finish with everything bagel seasoning.

Nightcap: Spearmint tea + 1 square dark chocolate

FULL TUTORIAL:

Recipes included:

• Turkey Cottage Cheese Toast

• One Sheet Bake

• Sockeye Salmon + Yukon Mash

• Pumpkin Pie in a Cup

• Chicken Tenders + Elote

• Aussie Style Scramble + Turkey Toast

• Greek Salad with Salmon

• Orange Vanilla Yogurt + Caramelized Apricots

• Chimichurri Steak + Sweet Potato Jumble

MONDAY: 106G PROTEIN

Breakfast: Turkey Cottage Cheese Toast (30G PROTEIN)

Ingredients:

• gluten free bread

• low fat cottage cheese

• olive oil

• salt

• turkey breast

• everything bagel seasoning

Instructions:

1. Toast 2 slices of gluten free bread (6g protein)

2. Split 1/2 cup cottage cheese (14g protein) between the toasts

3. Drizzle a little olive oil + salt

4. Top with 2 slices turkey (10g protein) + everything bagel seasoning

Lunch: One Sheet Bake (31G PROTEIN)

Ingredients:

• 1 pack of chicken sausage

• 1 large sweet potato

• 1 pack of brussel sprouts

• 1 red onion

Seasonings:

• Salt

• Pepper

• Garlic powder

• Paprika

• Cinnamon

• Extra virgin olive oil or olive oil spray

Instructions:

• Preheat oven to 400F.

• Chop 1 large sweet potato (2g protein) into quarters, roughly slice 1 red onion and thinly cut brussel sprouts. Add to lined baking tray.

• Cut 1 pack of chicken sausage (60g protein) into coins. Add to tray.

• Add olive oil spray to everything. Season onion + brussels with salt, garlic powder and paprika. Season potatoes with salt, garlic powder + cinnamon.

• Bake/air fry for 25 minutes.

• Add 2 tbsp hummus to plate (4g protein) + 1/2 of the one sheet bake (31g protein).

Dinner: Seedy Salmon & Yukon Potato Mash (45G PROTEIN)

Ingredients:

• 12oz sockeye salmon filet

• 5 yukon potatoes

• low fat cottage cheese

• butter

• water

• extra virgin olive oil spray

• salt

• garlic powder

• nut + seed mix

Instructions:

• Preheat oven to 400F.

• Add salmon to baking tray. Season with olive oil spray, salt, garlic powder, and 1/2 tbsp seed mix.

• Boil 5 yukon (15g protein) potatoes for 20 minutes. Add salmon to oven. Strain potatoes, add baked to pan and smash over medium low heat.

• Add in 1/2 cup cottage cheese (14g protein), 2-3 tbsp butter, 1/8 cup water.

• Mix. Add salt + more water as needed.

• Plate 1/6 of potatoes (5g protein) + 7oz of sockeye salmon (40g protein)

TUESDAY: 129G PROTEIN

Breakfast: Pumpkin Pie in a Cup (30G PROTEIN)

Read more

If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energized for hours and rely less on constant snacking (which isn’t great for your overall digestion and gut health!)

Breakfast: Hot Honey Cottage Cheese Toast with Avo & Egg (28g protein)

Ingredients:

• gluten free toast of choice

• 1 ripe avocado

• 2 boiled eggs

• low fat cottage cheese

• everything bagel seasoning

• hot sauce

• hot honey

Instructions:

1. If your eggs are not boiled already: bring water to a boil in a pot. Carefully add in eggs using ladle. Set timer for 10 min. After timer goes off, add eggs to bowl with water and ice. Peel off skin.

2. Toast 2 slices gluten free toast (2g protein)

3. Split 1/2 cup of cottage cheese (14g protein) across 2 toasts.

4. Top with 1/4 avocado, in thin slices.

5. Add 1 boiled egg (cut in half) to each toast (12g protein).

6. Top with everything bagel seasoning, to taste, as well as hot honey and hot sauce.

Bev: Hot Matcha (1g protein)

Ingredients:

• water

• nut milk of choice

• ceremonial grade matcha →I have a 15% off code Nami Matcha: CAROLINA15

Instructions:

• Add ½ water and ½ pistachio milk to frother.

• Sift 2 tsp ceremonial grade matcha over it.

Lunch: Crunchy Ground Beef Taco Salad (~44g protein)

Ingredients

• Grass fed ground beef

• 1 sweet onion

• Olive oil spray

• Tomato paste

• Salt, pepper, paprika, garlic powder

• Frozen corn

• 1 can black beans

• Cilantro

• Greek yogurt

• Cheery tomatoes

• Protein greens

• Tortilla chips of choice, I use the one from Smash Kitchen

Instructions

• Finely chop 1 sweet onion and add to a skillet at medium high with olive oil spray. Mix well until softened. Add in grass fed ground beef (100g protein) and break up. Season with salt, pepper, paprika, and garlic powder and mix. Add 1-2 tbsp tomato paste and mix up.

• Add frozen corn to a bowl and microwave for 2-3 min until defrosted.

• Strain 1 can of black beans (28g protein).

• Chop and salt ~6-8 cherry tomatoes.

• Wash cilantro.

• Build bowl:

  • 1/2 pack protein greens (2.5g protein)

  • 1/3 ground beef (33g protein)

  • 1/3 cup beans (5g protein)

  • 1/3 cup corn

  • Chopped tomatoes

  • Handful of cilantro

  • 2-3 tbsp greek yogurt (~3g protein)

  • 7-8 chips

• Mix well and enjoy, or mix salad and enjoy with chips on the side

Snack: PB Vanilla Protein Shake (28g protein)

Ingredients

• Be Well by Kelly Vanilla Protein

• Water

• Pistachio milk

• PB fit/powdered peanut butter

Instructions

• To a blender bottle, combine 1 scoop Be Well by Kelly Protein (24g protein) with 8oz water, a splash of pistachio milk and 1 tbsp PB fit (4g protein).

Dinner: Cucumber Radish Salad with Sweet Potatoes and Chicken (49g protein)

Ingredients

• 1 pack chicken breast tenders

• 2 sweet potatoes

• 4 radishes

• 2-3 baby cucumbers

• 2-3 stems of green onion

• Pumpkin seeds

• 1 avocado

• Greek yogurt

• Olive oil

• Olive oil spray

• Salt

• Garlic powder

• Lemon juice or 1 lemon

Instructions

• Preheat oven to 400F.

• Chop sweet potatoes into cubes. Add to baking tray with olive oil spray, salt, garlic powder. Mix. Bake for 20-30 min until soft.

• Make chicken: Season chicken breast tenders with salt, pepper, garlic powder, and paprika. Heat up olive oil on a pan at medium-high. Add chicken and cook each side 1-2x until golden. Poke holes with fork and add a dash of worcestershire sauce.

• Using a mandolin or knife, finely chop radishes and cucumbers.

• Finely chop green onion.

• Open 1 avocado and cube 1/2.

• Make salad (~15g protein) by combining:

  • 2-3 radishes, chopped (~0.3g)

  • 2-3 baby cucumbers, chopped (~0.5g)

  • 2-3 stems green onion, chopped (~0.3g)

  • 1/2 avocado, chopped (~1g)

  • 1 tbsp olive oil (0g)

  • 3 tbsp greek yogurt (~4.5g)

  • 4 tbsp pumpkin seeds (~8g)

  • 3 tbsp lemon juice (~0.3g)

  • Salt + garlic powder (0g)

• Serve 1/3 of salad (5g protein) + 1/4 of prepped sweet potatoes + 5oz grilled chicken (44g protein)

Nightcap: Spearmint tea + 1 square dark chocolate

FULL TUTORIAL:

Recipes included:

• Cottage Cheese, Avo & Egg Toast

• Banana PB Flax Smoothie

• Chicken with Lettuce Free Pesto Salad

• Coyo Salmon with Pea Fritters and Whipped Feta Dip

• Toast 2 Ways

• Orange and Fennel Salad with Salmon

• Ground Beef and Shiitake Mushroom Lettuce Wraps

• Turkey Meatballs, Sweet Potato, Cabbage and Zucchini

• Super High Protein Egg Scramble

• Sweet Potato + Apple Chicken Salad

MONDAY: 153G PROTEIN

Pre-Workout Snack: Apple Cinnamon Protein Mush Overnight Oats (15G PROTEIN)

Breakfast: Banana PB Flax Smoothie (26G PROTEIN)

Ingredients:

• frozen banana

• ice

• vanilla isolate protein

• PB fit

• ground flaxseeds

• vanilla unsweetened pistachio milk

Instructions:

1. Blend:

• 3/4 frozen banana

• 2 handfuls of ice

• 1 scoop vanilla protein (23G protein)

• 2 tbsp PB fit (8G protein)

• 1 tbsp flaxseeds (1G protein)

• 1 cup vanilla unsweetened pistachio milk (2G protein)

Lunch: Chicken with Lettuce Free Pesto Salad (63G PROTEIN)

Ingredients:

• 1 pack of frozen edamame

• 2 baby cucumbers

• 1 can of chickpeas

• 1 red onion

• 1 feta block

• Pesto of choice

• Lemon juice

• Everything bagel seasoning

• 1-2 packs of organic free range chicken tenders

Seasonings:

• Salt

• Pepper

• Garlic powder

• Paprika

• Turmeric (optional)

• Worcestershire sauce or Coconut aminos

• Extra virgin olive oil or olive oil spray

Instructions:

• Prep salad:

  • Prep the following ingredients:

    • Chop 2 baby cucumber into quarters.

    • Add 1 cup frozen edemame to a bowl with a little bit of water and microwave for 2-3 minutes at a time. Rinse under cold water.

    • Strain and rinse 1 can of chickpeas

    • Thinly slice ½ red onion

    • Chop 3oz feta into tiny cubes

  • Assemble your salad by adding the following ingredients to a big bowl or glass container with a lid (for easy storage in the fridge)

    • 1 can rinsed chickpeas

    • 1 cup defrosted edamame

    • chopped cucumbers

    • thinly sliced red onion

    • 3oz feta, cubed

    • 3 tbsp of pesto

    • 3 tbps lemon juice

    • Salt

    • Everything bagel seasoning

• Make chicken:

  • Season chicken breast tenders with salt, black pepper, paprika, garlic powder (to taste). Don’t be shy with adding the seasonings in! Massage the seasonings in with your hands to make sure that everything is evenly coated.

  • Add olive oil to a skillet at medium high. Once the olive oil has spread over the hot pan, add your chicken. Cook each side 1x, for about 2-3 minutes each side.

  • Once it’s almost ready, use tongs to hold the chicken and poke holes with fork. Add worcestershire sauce or coconut aminos over the chicken and cook for 1 more minute over low heat, until golden brown!

• Plate 1 serving of salad (18G protein) with 5.5oz chicken (45G protein)

Dinner: Coho Salmon with Pea Fritters and Whipped Feta Dip (50G PROTEIN)

Ingredients:

• 300g peas

• 1 cup gluten free flour

• ⅛ cup nutritional yeast

• 1 cup chopped green onion

• 2 pasture raised eggs

• 2 tsp minced garlic

• ¼ cup chopped fresh parsley

• 10z coho salmon fillet

• 4oz feta

• Lemon juice

Seasonings

• Olive oil spray

• Salt

• Pepper

• Garlic powder

• Everything bagel seasoning

• Olive oil

Instructions:

• Preheat oven to 400F.

• Prep salmon: Add salmon to a baking tray with olive oil spray, salt, pepper and garlic powder. Massage in.

• Prep fritters:

  • Separate 300g of frozen peas. Add to a bowl, and microwave in 2 minute increments until defrosted.

  • Add half of the peas (150g) to a blender with ⅛ cup nutritional yeast, 1/2 cup water and 2 tsp minced garlic. Blend.

  • Thinly chop a handful of parsley (~1/4-1/8 cup) and 3 stems of green onion.

  • Into a mixing bowl, crack 2 eggs and whisk. Add blended pea mix, then add in the remaining peas, 1 cup gf flour, 1 cup of chopped green onion and ¼ cup chopped parsley. Mix well.

  • Warm up a skillet at medium-high. Add olive oil spray and cover the pan well.

  • Add mixture to the pan in rounded shapes using a ¼ cup measuring cup. Cook first side without touching for 3 minutes. Flip and cook for 2 more minutes.

• When you’re almost done with the fritters, add salmon to oven for 7 minutes.

• Make whipped feta by adding the following to a food processor: 4oz feta (16G protein) + 2 tbsp olive oil + 3 tbsp lemon juice + ⅛ cup water (makes 6 servings)

• Plate:

  • 5oz salmon (35G protein)

  • 1 serving whipped feta (3G protein)

  • 3 pea fritters (12G protein)

TUESDAY: 111G PROTEIN

Breakfast: Toast 2 Ways (26G PROTEIN)

Read more

If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar an…

Read more

My big philosophy with food is:

1. Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

2. Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

3. Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energi…

Read more

If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar an…

Read more

I pick 2 proteins, 1-2 carb options and 2-4 veggies and I just roast everything in the oven to have ready for the week.

It usually takes 1-1.5 hours total to prep and clean up since I do it all in the oven. Then, throughout the week, I can just mix and match what I make together, or with a couple other ingredients, and it’s a total hack that helps me eat healthy throughout the week.

Below you’ll find the grocery list + recipe guide for all of them!

This week’s meal shortcuts:

• oven-roasted chicken breast

• ground beef meatballs

• cabbage + peppers with sweet onion

• japanese sweet potato

• broccoli

• green beans

Read more

Recipes included:

• Cottage Cheese, Avo & Egg Toast

• High Protein Turkey Rollups

• Pesto Chickpea Rice

• Berry Flax Yogurt & Chia Bowl

• Meal Shortcuts

• Sweet Potato Broccoli Salad + Meatballs

• Tomato + Cabbage Chicken Quinoa Bowl

• Protein Egg Scramble Wraps

• Tzatziki Meatball Bowl

• Deconstructed Taco Bowl

• Raspberry PB Yogurt + Chia Bowl

• Chicken + Roasted Veg Bowl

• Cucumber Cott…

Read more

If you’re new around here, my big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar an…

Read more

My big philosophy with food is:

Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energi…

Read more

My big philosophy with food is:

1. Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

2. Make it delicious - It’s way easier to be consistent when…

Read more

The salmon bakes in the oven/air fryer in just…

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This recipe is the perfect example of how to take a recipe you love and make it healthier and higher protein. It all comes down to little tweaks like opting for chickpea pasta, integrating cottage cheese into the sa…

Read more

My big philosophy with food is:

1. Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

2. Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

3. Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energi…

Read more

If you’re someone who’s busy and usually don’t eat breakfast at home because you don’t want to go through the hassle of making it in the morning, this recipe will help you out so much!

They are super quick to make – the prep only takes ~5 minutes and then all you have to do is pop it in the oven for 30 min…

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You can combine the ingredients in a mason jar the night before and then yo…

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