CALORIES
GRAMS PROTEIN
GRAMS CARBS
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Servings 1
Ingredients
1 scoop Whey Protein
6-8 oz Water
Directions:
Put water and protein in a shaker cup and shake to mix.
*We used Optimum Nutrition Gold Standard Whey.
**Almond milk, coconut milk or even regular milk can be used, but nutritional breakdown based on water.
CALORIES
GRAMS PROTEIN
GRAMS CARBS
GRAMS FAT
Servings 6
Ingredients:
2 lbs Ground Beef, lean
Oregano, Basil, Salt, Pepper, Garlic for seasoning
6-12 Iceberg Lettuce leaves
1 onion, cut into slices/rings
1 tomato, sliced
1-1.5 cups mushrooms, sliced
1 tbsp Balsamic
1 tbsp Olive Oil
Optional: Broth for steaming or Sliced Avocado for topping
Directions:
Form ground beef into 6 patties. Sprinkle with desired seasonings. Set aside.
Heat skillet over medium-high heat with oil. Add onions and mushrooms and start to sauté them down. Once they begin to soften, lower temperature and add balsamic.
Reduce the balsamic. Once veggies are soft, remove to a dish.
Raise the heat back up on the skillet and then place burger patties in the skillet.
Cook 1-2 minutes on that first side then flip and lower heat. Cook 3-4 more minutes depending on thickness and desired temperature of burger. To prevent them from drying out, you may want to even add a little chicken or veggie broth to the skillet and cover to steam them a bit.
Once burgers are cooked, you can store everything separately.
For burger, take 1-2 lettuce leaves, one patty, a scoop of veggies and a slice of tomato and serve. May add a tsp or so of mustard or even some sliced avocado if desired.
CALORIES
GRAMS PROTEIN
GRAMS CARBS
GRAMS FAT
Servings 6
Ingredients:
4 cups shredded cauliflower (about 1 medium head)
1 lb lean ground turkey
1/2 red onion
1/2 green bell pepper
1 jalapeño, minced
3 eggs
1 cup tomato sauce
1 Tbsp chili powder
1/4 tsp cumin
1/4 tsp garlic
1/4 tsp oregano
Salt & pepper to taste (be generous!)
Directions:
Preheat the oven to 400ºF.
Combine the tomato sauce, chili powder, cumin, garlic, and oregano in a small bowl until smooth for the sauce.
Saute the ground meat & onion in a large pan. Cook until the meat is no longer pink.
Add the bell pepper, jalapeño, and sauce to the pan. Stir until combined.
Grease a 9 x 13″ baking dish with coconut oil or olive oil.
Fill the bottom of your dish with the shredded cauliflower, then top with the meat and veggie mixture.
Then crack the eggs into the casserole, and stir them in until the eggs are no longer visible.
Bake for 45 minutes to 1 hour, until browned around the edges.
Let it cool for a few minutes, slice into squares. Freeze squares you don’t plan to eat for awhile, if prepping for the week, so you can defrost and eat later.
CALORIES
GRAMS PROTEIN
GRAMS CARBS
GRAMS FAT
Servings 6
Ingredients:
2-3 large heads of broccoli (want about 1.5-2 cups per serving chopped up)
Salt and Pepper
Water
Directions:
Take a pot and add about 1 inch of water to the bottom. Bring to a boil then add broccoli and reduce to medium heat.
Cover and cook about 5-6 minutes. Make sure not to overcook. You don’t want the broccoli to be a drab green but a vibrant one and just pierce-able with a fork.
Servings 12
Ingredients:
3 cups gluten free oat flour (rolled oats ground into a flour)
2 standard scoops vanilla protein powder
1/2 tsp sea salt
1/2 cup + 2 Tbsp nut butter of choice
3/4 cup honey
1/4-1/2 cup coconut milk
1/3 cup combined Chocolate chunks and Dried Raspberries and/or Cranberries
Directions:
Line a large baking tray with baking paper and set aside.
In a large mixing bowl, combine the oat flour, vanilla protein powder, and sea salt and mix well.
In a microwave safe bowl, add the nut butter of choice and honey and heat until melted and mix to incorporate.
Add the liquid mixture to the dry mixture and stir until fully combined – Mixture should be crumbly.
Slowly add coconut milk, one tablespoon at a time, until a thick dough is formed. Then stir in the chocolate chunks, dried raspberries and/or cranberries.
Using your hands, form small balls and press down to a cookie shape on the baking tray. Using a fork, press down on it twice and refrigerate for at least 30 minutes before consuming.
You can also freeze these to store for longer!
(Nutritional information may vary depending on exact nut butter used and the ratio of chocolate and dried fruit in your 1/2 cup. Also the amount and type of coconut milk may change things up. I recommend the Light Coconut Milk from Trader Joes!)
