Holy Grail Cookbook

holyGRAILfun.
a collection of realistic meals made fit AND

hi, i'm so glad you're here!
LET'S
EAT!
But first, allow me to introduce myself...
I'm MaKayla! Lover of all things food AND fitness.
For the longest time I felt like I had to choose one or

the other. It was either loving food and not meeting
my fitness goals....or loving fitness but hating my diet.
When I finally broke free from that "all or nothing"

mindset and left diet culture behind, I FINALLY
found what I had been missing all along. Balance.
Consistency. Longevity. And now my life's mission is to
share this same concept (and recipes) with anyone
who might feel the way that I once did.
My hope is that these quick and realistic (but also

deliciously satisfying) recipes will open your eyes to
what it means to truly live a life of balance. A life
where you FEEL your best, inside and out, because
you're actually LIVING (and no longer just living to
diet).
Within this cookbook, you will find a collection of

recipes that I've enjoyed through many seasons of my
life. Each holding a special place in my heart, and
playing a crucial role in my journey to becoming my
best self. I'm so honored to share them with YOU.
MaKayla Thomas
M A K A Y L A T H O M A S F I T N E S S
important
INFO:
I have included an ESTIMATED calculation of macros for each recipe based on the amounts provided in the
recipe and the brands I have available locally. Please know your macro amounts may vary based on portion
sizes, brands, measuring techniques, etc. The amounts listed are just suggestions based on my own preference
and use of calorie database apps but please know you are encouraged to modify these amounts/ingredients
based on YOUR calorie needs and personal preferences. For most accurate calculation of macros you are
encouraged to individually weigh and log ingredients you use. By purchasing this product you are agreeing to
do so at your OWN risk. I, MaKayla Thomas, am not liable for any damage/injury that may occur. You assume
any and all liability and financial responsibilities, and agree to be held liable of any/all injury/damage that may
occur. None of the content included is intended to treat or diagnose any possible illness. Listed macros are
approximate and not guaranteed for accuracy. Please consult a physician prior to preparing or following the
included recipes and/or meal plan. Please do not discredit my hard work by copying, sharing, distributing any
material to any other individual(s) without permission. Doing so may result in necessary legal action. You have
full rights to print your own copy after purchase. Due to the nature of digital products, no refunds or exchanges
are given for any reason. All content created by MaKayla Kim Thomas.
How to save file to your phone's files!

favorite
PRODUCTS
Kitchen/Cooking Favorites
Air Fryer
Air fryer liners
Microwave Pasta Cooker
Meal Prep Containers
Lunch Prep Containers
Sauce Cups CLICK FOR LINKS!
Sauce Syringe
Oil Spray Bottle
Veggie Chopper
Cookware
Cookbook Stand
Other Helpful Products

FREE meal planner journal
Fast Food Favorites
Sauces
Other Kitchen Must Haves
Other Favorites
Protein Powder
Protein Powder (unflavored)
Favorite Printing Options

Printme1
Watson Family (code MAKAYLA will save you $) if

file is too large please follow instructions HERE, they
have a way to bypass this!
Can also print + store pages in a binder! (please

make sure page size is properly scaled in print
settings so entire page prints)
MEAL PREP
cheat.sheet
you can use this guide to help you build meals, fill your macros, or get ideas
CARBS PROTEIN VEGGIES

Pasta Lean ground beef/turkey Store bought Pico (my FAV)
Veggie Pasta Ground Chicken Single serve Guac cups
Rice (instant, minute, brown, premade) Chicken tenderloins (or breast) Frozen Veggies/Steamer packs
Riced Cauliflower Tyson ready to eat chicken Salad mixes
Mashed Cauliflower Canned Chicken Stir fry veggies
Quinoa Rotisserie Chicken Bell peppers, banana peppers
Potatoes (red, brown, sweet, instant) Frozen Chicken Strips/Nuggets Cucumbers or pickles
Wraps Frozen meatballs Green beans (fresh or frozen)
Bread (I like Sara Lee 45 cal) Pork Tenderloin or chops Broccoli (fresh or frozen)
Pita Bread (I like Joseph brand) Steak Carrots
Tortillas (I like Mission Carb Balance) Shrimp Onion
Corn Tortillas or tostadas Salmon Potatoes (red, brown, sweet)
Tortilla Chips Crab Meat Zucchini/Squash
Rice Cakes Tuna or canned Salmon Tomatoes (regular + sundried)
Beans (black beans, pinto, refried) Deli meat (turkey/ham/pepperoni) Beans (black, pinto, refried)
Corn Turkey bacon/sausage Mushrooms
Popcorn Spam Avocados
Squash Tofu/Soy Spinach/lettuce
Eggs or Eggbeaters
Hardboiled Eggs
SAUCES/FATS Protein Powder/Shakes/Bars

Jerky, meat sticks SUBSTITUTES
Light or Reduced Fat Mayo Primal Kitchen brand (for sauces)
Avocado Oil (I like Chosen brand)
Light Italian Dressing (I like Olive Garden brand)
Kikkoman Teriyaki Sauce (Walmart)
EXTRAS Daiya brand cheese
Great Value also has a plant
Light Yum Yum Sauce (Walmart) based shredded cheese
Knorr Tomato Bouillon (for Cheddar cheese, feta, and
Honey Mustard
Mexican rice) parmesan cheese are naturally
Ranch (I like Litehouse)
Bolthouse Cilantro Avocado Ranch Maggi granulated chicken lactose free
Bitten salad dressings (good fruity flavors) bouillon Coco whip dairy free cool whip
BBQ sauce (I use reg. but heard G Hughes is good) Better than bouillon paste (in So Delicious dairy free yogurt (Silk
Frank's Hot Sauce or buffalo sauce a jar) also has a dairy free yogurt)
Ketchup, mustard Slap ya mama seasoning Nut Pods coffee creamer
Salsa (I like Fresh Cravings brand from Walmart) Lily's chocolate chips Sam's Choice Gluten Free Bread
White Queso (I like Pancho's or marketside) Fairlife protein shakes
Tzatziki sauce (I like marketside) Siete brand gluten free chips,
Coconut Secrets Coconut tortillas
Pesto, Alfredo, Marinara sauces (I like Classico) Aminos (good soy sauce
Marketside spinach and artichoke dip (in Guerrero Gluten Free Yellow
moderation)
replacement if you want Tostadas
Laughing Cow Cheese Wedges lower sodium) Mission Gluten Free Tortillas
Babybel Cheese Wedges Honey (I like Mike's Hot BFree Brand pitas
Enchilada sauce (red or green, I get the kind in a Honey for cooking too) Bob's Red Mill Egg Alternative
can) Swerve sugar replacement (tastes
Plain Greek Yogurt (I use for sauces or in place of
less artificial than Splenda to me)
sour cream)
Squeezable minced garlic (just makes life easier)
*this is just a quick guide to give you examples of things I like and use
Guacamole/avocados
Nut butters regularly, it definitely doesn't include everything so feel free to add
Nuts (cashews, peanuts, pistachios, almonds) your own preferences to your list! I shop at Walmart*
Sauces
AT A GLANCE
Burger Sauce:
(approx 3-4 servings)
1/4 cup light mayo
3 TBS ketchup
1 tsp mustard
1/4 tsp salt, pepper, garlic, cajun seasoning (or to taste)
big mac Sauce:

1/4 cup light mayo
2 TBS ketchup
2 tsp mustard
2 TBS chopped pickles (or relish)
yum yum Sauce:

1/4 cup light mayo
1 tsp soy sauce
1 tsp sriracha
1 tsp honey
small dashof ground ginger, garlic + black pepper
Peanut Sauce:
1 TBS peanut butter
1 tsp siracha
1 tsp soy sauce
2 tsp sugar (or sugar substitute)
dash of ginger/garlic powder
splash of water until it becomes a sauce consistency
Fiesta Lime Mayo:

4 TBS light mayo
splash of hot sauce
squeeze of lime juice
click here to see store 1/4 tsp cajun, garlic, seasoning salt, chili powder (or to taste)
bought favorites!
Sauces
AT A GLANCE
hot honey Sauce:
(approx 1 serving)
1 TBS honey
1 tsp hot sauce
1 tsp ranch
Ranch dip
1 single serve container PLAIN Greek yogurt
1/2 packet ranch seasoning
(if you want this thin you can add a splash of milk, water, or
even pickle juice to thin!)
(if you like spicy ranch, you can add splash of hot sauce)
bang bang Sauce:

2 TBS light mayo
1-2 tsp honey
1 tsp chili crisp (Walmart, not spicy)
honey mustard Sauce:

(approx 2 servings)
2 tablespoons light mayo
1 tablespoon honey
1 teaspoon yellow or stone ground mustard
add a splash of hot sauce or cayenne to make this hot honey
mustard
teriyaki Sauce:
2 TBS soy sauce
1/4 cup teriyaki sauce (I like Kikkoman)
garlic, ginger, pepper (approx 1/4 tsp each)
optional tsp of brown sugar or honey if needed
click here to see store
bought favorites!
COOKING TIPS
TIPS + TRICKS TO MAKE COOKING EASY!
No one except YOU, or a registered dietitian/doctor should be telling you exactly what or how much to
eat. Feel free to use the following recipes/suggestions, but modify according to YOUR body's needs +
preferences.
If you would like a "ballpark figure" on how many calories to aim for each day, there are many online tools
to help you find the right amount! (like this website)
Macro amounts for recipes can vary depending on the amount of each ingredient you use, brand, serving
sizes, etc. these are estimated amounts that were calculated based off of ingredients I use.
When "sautéing" anything-meat, veggies, etc. make sure to get your skillet/oil hot first before adding the
food. Otherwise it'll get soggy/mushy.
If a sauce/soup is too thick for your liking, thin it out with a liquid (example: milk, chicken stock, juice etc.)
If it's too thin, add a little bit of flour to thicken it up.
When following a recipe, feel free to make it your own! If you know you don't like something, substitute
something else you do like! (Example: recipe calls for mushrooms, but you substitute zucchini instead)
Make your life easier, buy Tupperware, a cute (big) water bottle + lunchbox to keep you on track
throughout the week.
Don't be afraid to SEASON + SAUCE! (Yes, sauces contain calories but they are worth it in my opinion). I
pretty much dip any bland food in a sauce. click here to see store bought favorites!
I typically always use seasoning salt + pepper, and garlic as my base seasonings
Mexican flavor seasonings: cumin, lime juice, chili powder, garlic
Asian flavor seasonings: ginger, curry powder, garlic, soy sauce, honey
Favorite Sauces: honey mustard, hot sauce, teriyaki sauce, salsa, salsa Verde, Kung Pao sauce, ginger
dressing, Pesto (most sauces are listed in grocery guide)
Try freezing your fresh spinach that you add to smoothies, it stays good for so much longer and helps
thicken + keeps your smoothie colder!
Fresh is best, BUT do what it takes to make your life easier sometimes-frozen steamer bags of
veggies/rice, canned chicken, rotisserie chicken, Instant rice, store bought sauces, dried fruits, premade
salad mixes, etc.
The more you eat something-the more your taste buds will adapt! If you're not a veggie eater, make
something you like to eat with it. Example: If you aren't a fan of green veggies but are trying to incorporate
them more...trying making something you DO like such as chicken, mac and cheese, and adding a small
amount of green veggies to plate to eat with it! Or, when all else fails, dip it in a sauce you like!
breakfast
fit-ish french
toast bowl
ingredients:
1.5 english muffins (I use
Thomas 100 calorie ones),
should have 3 "halves" per
bowl
1/4 cup liquid egg whites

or egg beaters
1/4 cup premade protein

shake (I like Fairlife) OR any
milk will do
1/4 tsp cinnamon

directions:
1.Cube your english muffin halves into bite sized chunks,
place in a small glass meal prep container or any small
optional sprinkle of brown
casserole dish will do
sugar (or splenda/swerve)
2. In a small bowl, mix together your protein shake or
milk, and liquid egg whites, and cinnamon, mix well and
pour over english muffin cubes, let these sit for 5 or so
minutes to soak up the liquid
3. Sprinkle with brown sugar (optional) and bake for 20

minutes on 400F
Yield/servings: 1
macros (approx) 4. Top with toppings of choice (I like a few chocolate
per 1 serving: chips + a small drizzle of pancake syrup on top, chopped
Calories: 209 pecans would also be great here!)
Fat: 2
Protein: 18 5. Turkey bacon or sausage is a great side with these!
Net Carbs: 15
I typically make 3-4 at a time for a
*adjust amounts to fit YOUR needs* yummy grab + go breakfast!
breakfast bowl
ingredients:
1 cup shredded frozen
hashbrowns
1/2 cup egg beaters (or 2

real eggs, whisked)
ground breakfast turkey

sausage (or bacon bits)
shredded cheese of
choice (approx 1 TBS)
add ins of choice: I like

directions:
salsa, pico, or hot sauce 1. add frozen hashbrowns to a microwave safe
on top of mine! Veggies container (or bowl)
are a great addition here 2. Pour egg beaters (or whisked egg) directly
too over, season with salt/pepper
3. Microwave for 1 min, then stir. Repeat until
eggs are cooked (approx. 3 times, total of 3
min)
4. When eggs are cooked, sprinkle cooked turkey
sausage and shredded cheese on top and
microwave for 30-45 more sec.
Yield/servings: 1 5. Add toppings of choice (I like pico/salsa on
macros (approx) mine)
per 1 serving:
Calories: 235
Fat: 8
Protein: 25
Net Carbs: 14
*adjust amounts to fit YOUR needs*

kfc breakfast bowl
ingredients:
hashbrowns

real eggs, whisked)
chicken of choice (I typically

use 1 air fried frozen chicken
tender, Tyson brand)
1 TBS shredded cheese
add ins of choice: I like hot directions:

sauce or salsa/pico on top 1. add frozen hashbrowns to a microwave
of mine
safe container (or bowl)
2. Cook chicken strip according to package
directions, then cut into bite sized pieces.
3. Pour egg beaters (or whisked egg) directly
over, season with salt/pepper.
4. Microwave for 1 min, then stir. Repeat
until eggs are cooked (approx. 3 times,
total of 2-3 min)
Yield/servings: 1 5. When eggs are cooked, sprinkle cheese
macros (approx) and chicken strip chunks on top
per 1 serving: 6. Add toppings of choice (I like pico/salsa
Calories: 300 on mine)
Fat: 12
Protein: 21
Net Carbs: 37

frittata bowl
ingredients:
hashbrowns

real eggs, whisked)
1 TBS bacon bits (or

bacon, crumbled)
handful of spinach
diced tomatoes (I use

grape tomatoes, halved)
directions:
1 TBS feta cheese 1. add frozen hashbrowns to a microwave
safe container (or bowl)
add ins of choice: I like 2. Pour egg beaters (or whisked egg) directly
salsa, pico on top of mine
over, season with salt/pepper, add bacon
bits, spinach, tomatoes, stir.
3. Microwave for 1 min, then stir. Repeat
until eggs are cooked (approx. 3 times,
total of 2-3 min)
4. When eggs are cooked, sprinkle feta
Yield/servings: 1 cheese on top
macros (approx) 5. Add toppings of choice (I like pico/salsa
per 1 serving: on mine)
Calories: 178
Fat: 4
Protein: 16
Net Carbs: 15

breakfast burritos
ingredients:
1 low carb tortillas of choice (I like
Mission Carb Smart)
1/2 cup egg beaters (or 1 real egg,

whisked)
2 oz ground breakfast turkey

sausage (or turkey bacon
crumbled, OR 1 TBS bacon bits)
2 TBS shredded cheese of choice
veggies of choice: I like finely

diced mushroom, onion, bell
peppers, spinach, or tomatoes
directions:
add ins of choice: I like salsa, pico,
or hot sauce in mine. 1. If using ground turkey sausage or turkey bacon,
prepare according to package directions.
*you can make this recipe as a single serve recipe 2. Scramble egg beaters/eggs, Pour egg beaters
or increase ingredients to make multiple burritos to
wrap/refrigerate for an easy meal prep!* (or whisked egg) directly over, season with
salt/pepper. (if you are wanting to add sautéed
veggies, sauté finely diced veggies in a skillet
on medium-high heat until tender but not
mushy)
3. Assemble burritos with scrambled egg, meat of
choice, sprinkle of cheese, and add ins of
Yield/servings: 1 choice. Tuck ends and roll tightly!
macros (approx) 4. If making as a meal prep, wrap burrito in paper
per 1 serving: towel then foil so you can easily
Calories: 273 unwrap/reheat!
Fat: 14
Protein: 32
Net Carbs: 5

breakfast crunchwrap
ingredients:
Joseph's Lavish bread (or
any low carb wrap) I use
1/2 of this one for this
1 "Just Crack an Egg" kit

(will need 1 egg or 3 TBS egg
beaters to prepare)
OR
additional fillings of
choice: 1 egg/egg whites, directions:
bacon bits, veggies, salsa,
etc. 1. If using the Just Crack an Egg kit, prepare
according to package directions (if making
your own, scramble your egg + prepare your
fillings of choice)
2. Spread (cooked) filling in the center of a
Joseph's Lavish Wrap (or low carb wrap).
3. Tuck the corners of wrap (like you are
wrapping a gift) and fold. Repeat for all
corners until it resembles a crunch wrap
Yield/servings: 1 shape
4. Toast each side of crunch wrap in skillet
macros (approx) 5. I like to dip mine in a little syrup (you can use
per 1 serving:
sugar free if you prefer)
Calories: 255
Fat: 8
Protein: 20
Net Carbs: 7

breakfast sammie
ingredients:
1 piece of bread (low carb if
preferred, I like Sara Lee 45
cal)
Sprinkle of shredded cheese,

approx. 3 TBS
1 egg, whisked
Protein/toppings of choice: I
like turkey bacon on mine,
could also use
ham/turkey/veggies, etc.
directions:
nonstick cooking spray or 1. Get skillet and set stove to medium heat,
butter let it get hot, and coat with nonstick
cooking spray
2. Sprinkle your cheese in a small area on
skillet
3. Add whisked egg on top of cheese (it's
okay if it runs a little bit, just turn heat up)
4. Immediately add piece of bread on top
and press into egg/cheese, let this sit
Yield/servings: 1 until egg is set
macros (approx) 5. Add a tiny piece of butter on top of bread
per 1 serving:
if preferred then flip
Calories: 250
Fat: 11 6. Add turkey bacon (or other toppings) on
Protein: 22 top, then fold over/smash...should look
Net Carbs: 13
like half a sandwich!
fit griddle
ingredients:
Make 2 mini pancakes following
my protein pancake recipe (1/2
scoop vanilla protein, 2
Tablespoons DRY pancake mix, 2
Tablespoons water)
egg whites or 1 whole egg (make

in a skillet or microwave in a
mug!)
cheese of choice
2 slices turkey bacon or 1 turkey

sausage patty
Sugar free syrup for dipping

directions:
Mix protein pancake ingredients in a small
bowl, don't over mix
In a skillet sprayed with cooking spray, on

medium heat, divide batter into 2 small
pancakes (to serve as your "sandwich" buns),
once underside is golden brown, flip and
continue cooking until other side is brown.
Cook (or microwave) 1 egg, or egg whites and

add on top of pancake
Yield/servings: Add turkey bacon or other toppings of choice

macros (approx)
per 1 serving: Top with cheese and remaining pancake
Calories: 270
Fat: 13 Dip in sugar free syrup of choice! You can make
Protein: 26 several ahead of time, wrap, and refrigerate for
Net Carbs: 12 grab + go breakfast!

mini fit griddle bites
ingredients:
1 cup dry pancake mix
1/2 cup vanilla protein powder
1 cup water
4 eggs (scrambled)
ground breakfast turkey sausage

(browned)
Sugar free syrup for dipping
directions:
Cook breakfast sausage and scramble eggs, set
aside
Mix pancake mix, protein powder, and water in
a small bowl, stir gently until just combined,
don't over mix
You can make regular sized ones using a

standard cupcake tin or make minis using a mini
cupcake tin (I like the minis better), spray and
spoon a small amount of batter in the bottom of
Yield/servings: 16 minis each cupcake slot
or 8 regular
Add a little sausage and scrambled egg to
macros (approx) each, then cover with a little more of the batter
per 1 MINI:
Calories: 53 Bake on 350 for 12-15 min or until done
Fat: 2
Protein: 4 Serve with syrup of choice or store in fridge to
Net Carbs:6 eat throughout week (they also freeze well)

breakfast wrap
ingredients:
1 low carb wrap
1 egg, whisked
1/4 cup shredded cheese
fillings of choice: I like 2-3

slices of ham (or bacon),
salsa, spinach,
salt/pepper, etc.
directions:
1. In a skillet on medium heat, sprayed with
nonstick cooking spray, spread out cheese
evenly (if using spinach, add to skillet now too)
2. Pour whisked egg directly over cheese
3. Press low carb wrap right on top into the egg
4. Let it sit until egg has set, then flip and cook
other side
5. Add toppings of choice (I like deli ham and
salsa or veggies here)
6. Fold over and serve (should look like a
Yield/servings: 1 quesadilla)
macros (approx)
per 1 serving:
Calories: 272
Fat: 15
Protein: 26
Net Carbs: 8

Chicken Waffle Sammie
ingredients:
1 waffle of choice (I
usually use Kodiak waffles
for these, blueberry is my
fav)
1 Tyson air fried chicken

strip
Syrup of choice (sugar

free if preferred)
directions:
1. Prepare waffle according to package directions
(I usually put mine in toaster), cut in half
2. Prepare chicken strip according to package

directions (I air fry mine)
3. Assemble, 1/2 waffle, strip, other 1/2 waffle
4. Drizzle with syrup or dip, this goes perfectly

with a side of fresh fruit :)
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 320
Fat: 12
Protein: 21
Net Carbs:27

stuffed french
toast bites
ingredients:
2 pieces of bread (I like Sara lee
45 calorie bread)
1/4 cup premade protein shake

(or milk) of choice
1/4 cup egg makers, egg whites,

OR 1 whole egg, whisked
dash of cinnamon
Filling:
1 light (plain) laughing cow

cheese, just trust.
1 TBS brown sugar (can use
substitute like Splenda or
directions:
Swerve)
1 tsp sugar (or substitute) 1. Cut crusts off bread, set aside.
1/4 tsp cinnamon 2. In a small bowl mix filling ingredients
together until smooth (I mash with a spoon).
Spread this on your bread to make sandwich
then cut sandwich into fourths.
3. Whisk milk, egg beaters, vanilla together in a
bowl
4. Dip each piece of bread in this mixture and
coat each side
5. In a skillet, melt butter (or just spray with
Yield/servings: 1
cooking spray) and let it get warm
macros (approx) 6. Once warm, add bread and let it toast on
per 1 serving:
one side until golden brown, then flip.
Calories: 179
7. Once bread is toasted, add toppings of
Fat: 3
Protein: 20
choice or dip in syrup (sugar free if
Net Carbs:21 preferred)

sausage pancake
roll-ups
ingredients:
2 pieces of bread (I like Sara lee
45 calorie bread)
1/4 cup premade protein shake

(or milk) of choice
1/4 cup egg makers, egg whites,

OR 1 whole egg, whisked
dash of cinnamon
2 turkey sausage links
syrup of choice for dipping

directions:
1. Heat sausage links in microwave according to
package directions.
2. Cut crusts off bread, flatten each piece and set
aside.
3. Place links on each slice of bread and roll rightly,
secure with a toothpick if needed
4. Whisk milk, egg beaters, vanilla together in a bowl
5. Dip each roll up in this mixture and coat each side.
Yield/servings: 1 6. In a skillet, melt butter (or just spray with cooking
spray) and let it get warm
macros (approx)
per serving: 7. Once warm, add bread and toast all sides until
Calories: 214 golden brown.
Fat: 5
8. Dip in syrup (sugar free if preferred)
Protein: 25
Net Carbs: 15

breakfast
OTHER IDEAS:
PANCAKE BOWL
1/2 scoop vanilla protein powder
2 TBS dry pancake mix
3 TBS milk or water
optional add ins: chocolate chips, sprinkles, nuts, chopped fruit
mix in small bowl until just combined, do not overmix +
microwave for 45 sec)
EGG BITES
6 eggs
1/2 cup skim milk
salt/pepper
filling options: bacon, diced tomatoes, feta, mushrooms, spinach,
ham, etc. Mix + bake 375F for 13-18 min. (or until middle doesn't
jiggle). I eat mine with salsa or hot sauce!
SANDWICHES
Low Carb English muffin, egg, turkey bacon, sprinkle of light cheese
Breakfast burrito using low carb tortilla with fillings/salsa of choice
Bread of choice (I use Sara Lee 45 cal) with peanut butter + banana
Avocado toast + turkey bacon or egg
OTHER
Yogurt bowl or parfait, I layer vanilla greek yogurt, my favorite fruit
and top with a small amount of my favorite granola or cereal!
Fairlife shake (optional: pour shake into a cup and add a handful of
your favorite cereal)
Reese's Oatmeal: prepare oatmeal according to package directions,

add a small bit of peanut butter or PB2 powder + top with a few
chocolate chips
I love Jimmy Dean's "Just Crack an Egg" cups! You can use Egg
Makers instead of real egg to save cals if you prefer
Basics
these are staples I include within all of my cookbooks, that will
be used as the base for many other recipes you'll enjoy here.
Airfryer.Chicken
So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to salads, stir fry,
pastas, or casseroles. This chicken is great for meal prep! I get the tenderloins instead of
breast because they're smaller so they thaw/cook much faster and more evenly!
ingredients:
2 chicken tenderloins (thawed)
like this!
1/4 tsp of each: salt, pepper,

garlic powder, paprika
directions:
1. Make sure chicken tenderloins are thawed
and patted dry.
2. Flatten them out a little bit (you can use a meat
tenderizer or a press them with the bottom of a
cup to flatten).
3. Mix all seasonings together in a small bowl,
then rub seasoning mixture on both sides of
chicken
Yield/servings: 1
4. Set air fryer for 400 and cook for 5 minutes, flip
(2 tenderloins = 1 serving)
chicken, then continue to cook for another 5
minutes. (immediately remove from air fryer or
macros (approx)
per 1 serving: atleast keep air fryer door open so chicken
Calories: 100 doesn't get dry)
Fat: .5 5. Let them rest on a cutting board for a couple
Protein: 22
minutes before slicing
Net Carbs:0

Click here to see the air fryer I use!
Airfryer.steak
So quick, easy, and flavorful. Switch up the toppings/seasonings, add it
to salads, stir fry, pastas, or casseroles. This is great for meal prep!
ingredients:
Steak of choice (I typically get
sirloin)
salt, pepper, or favorite steak

seasoning
(OPTIONAL: can marinate in a

bowl with a splash of soy sauce,
1/4 cup Italian dressing, 1 TBS
minced garlic, drizzle of honey,
salt/pepper, I've let mine sit as
little as 15 minutes, or if you have
time can let it marinate in fridge
directions:
for several hours) Make sure steak is thawed and patted dry.
Season both sides generously with salt/pepper or

steak seasoning
Preheat air fryer to 400 and cook for 5 minutes

(with nothing in it, this gets it hot).
After preheating, add steak, cook for 6-8 min.

flip, then cook another 6-8 min depending on
Yield/servings: will vary thickness and how done you like yours. (I
typically do 6 min. each side for medium rare)
macros (approx)
per 4 oz serving:
Calories: 220 Let steak rest on a cutting board for a couple
Fat: 14 minutes before slicing (if the juices run out, I pour
Protein: 22 them back onto the steak after slicing).
Net Carbs: 0

..steak.bites
ingredients:
steaks of choice (I usually
get sirloin)
(OPTIONAL: can marinate in a

bowl with a splash of soy sauce,
1/4 cup italian dressing, 1 TBS
minced garlic, drizzle of honey,
salt/pepper, I've let mine sit as
little as 15 minutes, or if you
have time can let it marinate in
fridge for several hours)
directions:
salt, pepper
Cut your steak into bite sized chunks and let them
marinate in a bowl while you get your other
ingredients ready (or overnight)
Get a skillet and drizzle a little avocado oil or

olive oil, let this get hot then add steak bites
(make sure you've patted them dry), spread them
out in skillet, don't pile them up on each other.
Once one side of steak has a nice brown sear, flip

pieces and sear the other side. Add a small pat of
butter here if you wish.
Yield/servings: will vary
Once these are done to your liking, remove from
macros (approx)
per 4 oz serving: skillet and serve with steak sauce of choice +
sides.
Calories: 220
Fat: 14
(can also prepare these in an air fryer, I do 400F
Protein: 22 for 4 min. then flip, another 2-4 min or until done
Net Carbs: 0 to liking)

Easy.Shrimp
So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to
salads, stir fry, pastas, or casseroles. This shrimp is great for meal prep!
ingredients:
15 large frozen tail-off
shrimp
salt, pepper, garlic powder,

paprika, cajun seasoning of
choice
nonstick cooking spray
directions:
1.Make sure shrimp is thawed and patted dry.
2. Sprinkle seasoning mixture on both sides.
3. Set air fryer for 370 and cook for 4 minutes, flip,
then continue to cook for another 3-4 minutes.
*If you don't have access to air fryer, you can cook
these in a skillet the same way (medium high heat),
let them sit until underside is seared, then flip and
continue cooking until golden brown.
Yield/servings: 1
4. Drizzle with whatever sauce you like (sometimes I
macros (approx) drizzle with teriyaki sauce, honey, or a squeeze of
per 1 serving: lemon depending on what I'm using them for!)
Calories: 188
Fat: 3
Protein: 39
Net Carbs: 0

Easy.Mexican.Rice
This is a lazy girl's dream! So easy and only takes 5 minutes. This rice is very
versatile and can be used as a side, or the base of any meal prep bowl.
ingredients:
1 cup instant rice (or if using
rice maker you can use regular
rice)
1 cup water
1/2 tsp Knorr Caldo De Tomate

seasoning (walmart)
pinch of salt
*adjust amounts to fit YOUR

needs/recipe amounts*
directions:
1.Mix water and tomato seasoning together in a bowl
(it should be a light orange color)
2. Add uncooked rice to seasoned water
3. Microwave according to back of instant rice box

(usually about 5 min)
4. Fluff with a fork
Yield/servings: varies (approx 2,

but rice expands after cooking) *If you prefer stove top or rice cooker you can use
those as well, just make sure to add seasoning to
macros (approx) whatever water you're using*
per cooked 1/2 cup serving:
Calories: 90
Fat: 0
Protein: 2
Net Carbs: 19
Bowls
balanced + satisfying meals that are perfect
for meal prep (OR to enjoy as a family meal)!
Cowboy burger bowl
ingredients:
*recipe is for 4 portions if following
suggested servings, modify amounts to
fit your needs/amount of bowls desired*
1 ready rice package + 1 riced

cauliflower microwave package (I
use Green Giant)
1 lb. lean ground beef (or turkey) (I

like to season with a little bit of an
Au Jus seasoning packet)
optional: sliced onion (to

caramelize) sliced jalapenos
Shredded cheese of choice

BBQ sauce of choice
Crispy French fried onions (store
bought) directions:
1. Cook both rice packages according to package,
SAUCE:
1/4 cup light mayo then mix together in a bowl
3 TBS ketchup
1 tsp mustard 2. Cook ground beef in a skillet, and season with part
salt, pepper, garlic, cajun of an au jus seasoning packet (or seasonings of
seasoning (to taste)
choice), sauté sliced onions until soft (usually 5 min)
3. Mix together burger sauce ingredients
5. Assemble bowls/tupperware in this order:

-1/2 cup rice/cauliflower mixture
-1/2 cup ground beef
-caramelized onions, jalapenos (to taste)
-drizzle of burger sauce + bbq sauce
macros (approx) -sprinkle of cheese (approx 1 TBS)
per 1 bowl: -French fried onions right before serving
Calories: 304
Fat: 10 (suggested amounts provided as an example but of
Protein: 30
course modify to fit your preference/needs)
Net Carbs: 22
smash burger bowl
ingredients:
Can use rice or potatoes as base, I

use the Little Potato Company red
potato pack (from Walmart)

au jus seasoning packet)
1/2 yellow onion, finely diced
shredded cheese of choice, I like

colby jack
Smash Burger Sauce: directions:

2 TBS light mayo 1. If using potatoes, dice into even sized cubes, season
2 TBS ketchup generously with salt, pepper, garlic (or if you get the Little
1 tsp mustard Potato Company, I just use the seasoning pack provided). Air
1/4 tsp cajun seasoning of choice
fry (or bake) on 400F for 8 min, shake, 8-10 more minutes or
(stir together in small bowl then divide until crisp.
amongst portions)
2. Cook ground beef in a skillet, and season with part of an
au jus seasoning packet (or seasonings of choice), I just
sprinkle about 1/2 of the dry seasoning pack over the meat
then stir.
3. Dice yellow onion (very small). Place in a skillet with a

small about of butter or oil of choice and place heat on
medium/low. Saute until tender/slightly charred.

-1/2 cup diced potatoes
macros (approx)
-1/2 cup ground beef
per 1 bowl:
-caramelized onions (to taste)
Calories: 277 -drizzle of sauce
Fat: 11 -sprinkle of cheese (approx 1 TBS)
Protein: 27 -can add more burger toppings like pickle, shredded lettuce
Net Carbs: 17
(suggested amounts provided as an example but of course
modify to fit your preference/needs)
Mushroom+Swiss
burger bowl
ingredients:
1 ready rice package + 1 riced

use Green Giant)

Au Jus seasoning packet)
1 cup chopped mushrooms

sliced yellow onion
Swiss (or Mozzarella) cheese
Spicy Mayo:
4 TBS light mayo directions:
1 TBS ketchup
splash of hot sauce
cajun, garlic, seasoning salt to then mix together in a bowl
taste
2. Cook ground beef in a skillet, and season with part
of an au jus seasoning packet (or seasonings of
choice), sauté sliced onions + mushrooms until soft
(usually 5 min)
3. Mix together spicy mayo sauce ingredients

-1/2 cup ground beef (or approx 4 oz)
-caramelized onions, mushrooms (to taste)
macros (approx) -drizzle of spicy mayo
per 1 bowl: -sprinkle of cheese (approx 1 TBS)
Calories: 398
Fat: 15 (suggested amounts provided as an example but of
Protein: 40
Net Carbs: 25
fiesta burger bowl
ingredients:
1 ready rice package (I like Ben's

cilantro lime rice for this) + 1 riced
use Green Giant)

taco seasoning packet)
pico, optional thinly sliced

avocado
shredded mexican style cheese or

pepperjack
directions:
Fiesta Mayo: 1. Cook both rice packages according to package,
4 TBS light mayo
1 TBS ketchup then mix together in a bowl
splash of hot sauce
squeeze of lime juice 2. Cook ground beef in a skillet, and season with part
cajun, garlic, seasoning salt, and of a taco seasoning packet (or seasonings of choice)
chili powder to taste
3. Mix together Fiesta mayo sauce ingredients

-1/2 cup ground beef (approx 4 oz)
-drizzle of fiesta mayo
-sprinkle of cheese (approx 1 TBS)
-pico (approx 2 TBS) optional thinly sliced avocado
macros (approx)
per 1 bowl: (suggested amounts provided as an example but of
Calories: 393 course modify to fit your preference/needs)
Fat: 15
Protein: 39
Net Carbs: 24
philly cheese fries
ingredients:
1 lb. lean ground beef
2 potatoes of choice (I use russet)
1/2 au jus packet (dry)
finely diced green bell pepper,

onion, mushroom, to taste
Shredded cheese of choice (I

usually use pepperjack or
mozzarella here)
Sauce: directions:
Light mayo (or plain greek yogurt)
splash of hot sauce 1. Slice both potatoes into thin fry shape pieces (I use my veggie
1/4 tsp cajun seasoning slicer for this), toss in a small drizzle of avocado oil then season
(splash of water to thin) generously (I season with seasoning salt, pepper, garlic). Air fry
on 400 for 10 min, shake, 5 more minutes or until crisp. Can do
these on a baking sheet in oven if you don't have air fryer (heat
on 425F).
2. Brown ground beef in large skillet, when it's just about done,
add finely diced onion and bell peppers and cook until tender.
Sprinkle about 1/2 au jus packet over everything + stir. Add
splash of water for some moisture if needed.
3. Stir sauce ingredients together.
Assemble 4 bowls/tupperware in this order:

-divide fries evenly between bowls
macros (approx) -add meat mixture evenly between bowls
per 1 bowl: -drizzle of sauce
-1-2 TBS shredded cheese
Calories: 300 (suggested amounts provided as an example but of course modify
Fat: 12 to fit your preference/needs)
Protein: 28
*if eating right away, microwave to melt cheese, if saving for
Net Carbs: 17
later, store in air tight containers and heat thoroughly before
eating*
steak fajita bowl
ingredients:
1.5 cup Mexican rice (see recipe
on pg. 29)
Steak of choice (I usually do 3

sirloin steaks, divided evenly
amongst bowls)
1 fajita seasoning packet OR 1 tsp

each: chili powder, garlic powder,
cumin
fajita veggies of choice: I usually

do a red or orange bell pepper,
1/2 yellow onion (thinly sliced),
and diced tomatoes directions:
White Queso (I use Marketside or 1. Season steak with HALF of seasoning mixture or
Pancho's brand) fajita seasoning packet and cook (instructions on pg.
26, you can do this in the air fryer OR in a skillet).
Optional toppings: pico, guac, Once done, let it rest then slice into thin strips.
shredded cheese, crushed tortilla
chips, sour cream, shredded lettuce 2. Prepare rice (see pg.28)
3. Thinly slice your onion/peppers and season with

the remaining half of your seasoning mixture (or
packet). You can saute in a skillet or toss in the air
fryer on 400 for 4-6 minutes or until tender/crisp.

Yield/servings: 4 -1/3 cup rice (bottom layer)
macros (approx) -pepper/onion mixture (divided evenly amongst
per 1 bowl: containers)
-Sliced steak (approx 3 oz)
Calories: 287
-1-2 TBS white queso
Fat: 14
-Other toppings of choice
Protein: 22
Net Carbs: 18
(suggested amounts provided as an example but of
lazy girl burrito bowl
ingredients:
1 ready rice packet of choice (I use
Cilantro Lime flavor for this)
1 microwavable cauliflower rice

packet
Protein of choice: I use the "Flavor

Street Calle Sabor" Fajita seasoned
chicken package for this! You can
also just use rotisserie if you're in a
rush.
White Queso (I use Marketside or

Pancho's brand)
directions:
Optional toppings: pico, guac, 1. Prepare rice according to package directions, and
shredded cheese, crushed tortilla cauliflower steamer pack as well. Once both are
chips, sour cream, shredded lettuce cooked, mix them together.
2. Prepare your chicken according to package

direction
3. Assemble 4 bowls/tupperware in this order:

-1/2 cup rice/cauliflower rice mix
-even portion of the chicken amongst bowls
-1-2 TBS queso
-Other toppings of choice, I usually do pico, and
shredded lettuce!
Yield/servings: 4
macros (approx) (suggested amounts provided as an example but of
per 1 bowl: course modify to fit your preference/needs)
Calories: 290
Fat: 12.5
Protein: 21
Net Carbs: 21
rainbow bowl
ingredients:
*recipe is for 1 portion if following
salad/green mix of choice (approx 2

cups)
2 chicken tenderloins
(adjust the following to fit your needs):

3 strawberries (sliced)
1 cutie orange (or mandarin)
2 TBS pineapple chunks
2 TBS blueberries
sprinkle of chopped pecans (or nuts
of choice, approx. 1 TBS)
Dressing of choice, I typically go for a

fruity dressing like Newman's Own directions:
raspberry Walnut vinaigrette (or Wish 1. wash, dry, and prepare fruit of choice
Bone brand has one too) approx 2 TBS
2. Season + cook chicken (I air fry mine, see pg. 25 for
instructions)
Assemble bowls/Tupperware in this order:

-2 cups salad
-sliced strawberries
-orange segments
-pineapple
-blueberries
Sprinkle with chopped nuts (add feta or blue cheese too

if you prefer), drizzle with dressing (or pack separately if
not eating immediately)
macros (approx)
per 1 bowl:
Calories: 288
Fat: 9.5
Protein: 24
Net Carbs: 22
chicken bacon
ranch bowl
ingredients:
6 boneless, skinless chicken

tenderloins
potatoes of choice (I use 1 pack of

the Little Potato company
microwave packs, from Walmart)
shredded cheese of choice, I use

colby jack
3 slices bacon or bacon bits
Sauce:
1 (5oz) container PLAIN greek
yogurt
directions:
1/2 ranch seasoning pack 1. Dice + season potatoes (I season with seasoning
splash of hot sauce (to taste) salt, pepper, garlic, rosemary OR the little seasoning
pack that comes with the microwave pack I get)
spray with cooking spray and air fry 400F for 10 min,
shake, 5 more minutes (or until potatoes are crispy
but fork tender)
2. Season + cook chicken (I air fry mine, see pg. 25

for instructions)
3. Mix together greek yogurt, 1/2 ranch seasoning

packet, and a splash of hot sauce

macros (approx) -1/2 cup diced potatoes
per 1 bowl: -2 chicken tenderloins (I slice mine)
Calories: 291 -ranch sauce
Fat: 6.5 -sprinkle of cheese (approx 1 TBS)
Protein: 33
-bacon bits or crumbled bacon (approx 2 TBS)
Net Carbs: 22
garlic parm
chicken bowl
ingredients:

tenderloins

Optional green veggie (I typically

add roasted broccoli or green
beans)

skim mozzarella
Sauce: directions:
2-3 TBS PLAIN greek yogurt 1. Dice + season potatoes (I season with seasoning salt,
2-3 TBS Buffalo Wild Wings pepper, garlic, rosemary OR the little seasoning pack
Parmesan Garlic Sauce (Walmart) that comes with the microwave pack I get) spray with
(mix in small bowl until smooth) cooking spray and air fry 400F for 10 min, shake, 5 more
minutes (or until potatoes are crispy but fork tender)

instructions)
3. Mix together greek yogurt and parmesan garlic

sauce, set aside

-1/2 cup diced potatoes (add green veggie here too if
using)
macros (approx)
-2 chicken tenderloins (I slice mine)
per 1 bowl:
-drizzle garlic parmesan/yogurt sauce (approx 1 TBS)
Calories: 272
Fat: 6
Protein: 30
Net Carbs: 23 (suggested amounts provided as an example but of
bbq chicken bowl
ingredients:

tenderloins


colby jack
sliced red onion
3 slices bacon or bacon bits

directions:
Sauce: 1. Dice + season potatoes (I season with seasoning salt,
BBQ sauce of choice (I use regular pepper, garlic, rosemary OR the little seasoning pack
but G Hughs has a lower cal
that comes with the microwave pack I get) spray with
option)
cooking spray and air fry 400F for 10 min, shake, 5 more
minutes (or until potatoes are crispy but fork tender)

instructions)
3. Mix together greek yogurt, 1/2 ranch seasoning

packet, and a splash of hot sauce

-1/2 cup diced potatoes
-2 chicken tenderloins (I slice mine)
macros (approx)
-drizzle of BBQ sauce
per 1 bowl:
-red onions
Calories: 285
Fat: 4 -bacon bits or crumbled bacon (approx 2 TBS)
Protein: 28
loaded Chicken
casserole bowls
ingredients:
Feel free to divide recipe in half if you want
fewer servings, I love to make this as a family
meal then make meal prep bowls with leftovers
4 laughing cow cheeses (OR 1/2 block

cream cheese)
1 (5oz cont) PLAIN unflavored Greek

Yogurt
1.5 cans cream of chicken soup
1 ranch packet (or HALF of this if you don't

like super flavorful)
1/2 cup shredded cheese (I like colby jack

or cheddar)
4-6 pieces crumbled bacon (or bacon bits)
2-3 cups shredded chicken (rotisserie

chicken works great in this)
directions:
1.Mix laughing cow cheese (I mash with the back of spoon)
Ritz crackers (crushed) and plain greek yogurt together in a bowl, then stir in
SERVING OPTIONS: cream of chicken soup, ranch packet, shredded cheese,
1 ready rice package bacon, and shredded chicken. Stir until evenly mixed.
1 riced cauliflower package
green veggie (I like air fried green beans or
2. Spray a 9x13 casserole dish and spread mixture evenly
broccoli with these)
3. Top with crushed ritz crackers and lightly mist with

cooking spray (OR drizzle melted butter on top). Bake on
350 for 25-30 min.
4. Heat your Ready Rice and cauliflower packets according

to package directions, then mix together. Make green
veggie of choice according to package directions (or see
Yield/servings: 8
sides section for ideas)
macros (approx)
Assemble 4 bowls/tupperware in this order:
per 1 serving:
-1/2 cup rice/cauliflower rice mixture
Calories: 295
-1 serving (approx 3/4 cup) cooked casserole
Fat: 9 -1/2 cup green veggie on side
Protein: 22
Net Carbs: 29 (suggested amounts provided as an example but of course
pork tenderloin
ingredients:
1 pork tenderloin (I usually get
Smithfield brand and it's
anywhere from 1-1.5 lbs)
oil (I use avocado oil)
Yield/servings: 1 filet = approx. 4 servings

(or 12 slices total), you will cook, slice,
then divide slices evenly amongst your 4
tupperware containers (or plates)
Sauce:
1 TBS butter
1/4 cup chicken or beef broth
1 TBS soy sauce
1 tablespoon brown sugar
1 tsp Italian seasoning directions:
1 tsp minced garlic 1.Preheat air fryer to 400F
2.I usually cut my tenderloin in half, then place each

half in air fryer and cook on 400F for 15 minutes, then
flip and continue cooking for another 10-15 or so
minutes (sometimes longer, cook time will vary
depending on how big your tenderloin is. Internal
temp should be 145-160F, or meat will be white and
juicy when done). Let it rest for about 10 minutes
before slicing. (can also cook in oven, it will just take
a bit longer, approx. 45-55 min depending on size)
Yield/servings: 1 filet = approx.
4 servings (or 8 slices total)
3. while tenderloin is cooking, prepare sauce on
stovetop. In a skillet melt 1 TBS butter, a little minced
macros (approx) garlic, salt, pepper, 1 tsp Italian seasoning, 1
per 1 serving: tablespoon brown sugar, 1/4 cup chicken broth, a
Calories: 198 couple splashes of soy sauce and simmer for a few
Fat: 10 minutes. When tenderloin is done drizzle this sauce
Protein: 23 over slices and veggies!
Net Carbs: 2
See next page for bowl assembly directions
pork tenderloin bowl
ingredients:
1 pork tenderloin (I usually get
Smithfield brand and it's
anywhere from 1-1.5 lbs)
oil (I use avocado oil)

Yield/servings: 1 filet = approx. 4 servings
(or 12 slices total), you will cook, slice,
then divide slices evenly amongst your 4
tupperware containers (or plates)
Sauce:
1 TBS butter
1/4 cup chicken or beef broth
1 TBS soy sauce
1 tablespoon brown sugar
1 tsp Italian seasoning
1 tsp minced garlic directions:
1.Prepare pork tenderloin + sauce as directed in
previous page, slice tenderloin.
Sides of choice: I typically add a
portion of "green veggie" side (I love 2. Prepare sides of choice, I typically do air fried
roasted green beans or broccoli)
green beans or roasted broccoli (amounts will vary
and a smaller portion of an based on preference, see sides recipe section)
*enjoyable* carb (typically roasted
red potatoes or mac and cheese) 3. If adding red potatoes, dice and air fry (see sides
recipe section) OR if using mac and cheese prepare
your favorite (I typically just get a Bob Evans mac and
cheese and season it up a bit) yes, a mindful portion
of this is FINE and can still be eaten when your goal is
weight loss :)
Yield/servings: 4
macros: Assemble bowls/Tupperware in this order:
see macros listed on
-3 slices pork tenderloin
previous page + add on -approx 1/2 cup green veggie of choice
macros for individual -(approx. 2 TBS sauce drizzled over pork/veggies)
sides/amounts used. This -approx 1/4 cup red potatoes or mac and cheese
will vary for everyone.
stroganoff bowl
ingredients:
3 cups egg noodles (dry)

like sprinkle a little bit of an Au Jus
seasoning packet on my meat)
tiny diced mushroom, onion (to

taste)
SAUCE:
1/2 jar alfredo sauce
3/4 cup beef broth
1/4 cup skim mozzarella + 1/2 cup
parmesan
1/4 cup PLAIN greek yogurt directions:
1/4 tsp salt, pepper, garlic
1. Cook noodles according to package
Veggies of choice (optional, to
serve with for volume) I like 2. Cook ground beef in a skillet, and season with part
broccoli in mine of an au jus seasoning packet (or seasonings of
choice), add onions/mushrooms and continue
cooking until soft
3. Add in beef broth + alfredo sauce, stir/simmer

until thickened. Stir in cheese, seasonings. Once
thickened, turn heat off + stir in plain greek yogurt
(extra creaminess/protein)

-1 cup cooked pasta
macros (approx) -cooked veggie of choice (I use broccoli)
per 1 bowl: -1 cup meat sauce
Calories: 366 -sprinkle of mozzarella
Fat: 14
Protein: 34
Net Carbs: 23
ziti bowl
ingredients:
1.5 cups dry pasta of choice (I like
ziti noodles, but can use Barilla
protein pasta if preferred)
1 zuchinni spirals package, for

volume if preferred (I like Green
Giant)
1 lb. lean ground beef (or ground

italian turkey sausage)
marinara sauce of choice
skim mozzarella (your preference

how much)
directions:
Filling (split evenly amongst 3 bowls):
5 oz contain PLAIN Greek yogurt 1. Cook noodles according to package, if adding zucchini
1/2 cup cheese (I like mozzarella or spirals for volume, cook these as well and use a paper
parmesan) towel to remove extra water after cooking
1/2 tsp italian seasoning, garlic,
salt/pepper to taste 2. Cook ground beef in a skillet, season however you'd
like (I do salt, pepper, garlic, Italian), Add in marinara
Veggies of choice (optional, to serve
with for volume) I like broccoli in sauce.
mine
3. Mix together cheese filling ingredients in a small bowl
(you will be splitting evenly amongst portions)

-1/4 cup cooked pasta, mixed with 1/4 cup zucchini
noodles (optional)
-thin layer of meat sauce
macros (approx) -cheese filling
per 1 bowl: -meat sauce
-shredded mozzarella cheese
Calories: 382
Fat: 13 (suggested amounts provided as an example but of course
Protein:31 modify to fit your preference/needs)
Net Carbs: 36
cajun alfredo bowl
ingredients:
1.5 cups dry pasta of choice (I like
ziti noodles, but can use Barilla
protein pasta if preferred)
1 zuchinni spirals package, for

volume if preferred (I like Green
Giant)
1 turkey kielbasa sausage
Sauce:
1/2 jar alfredo sauce of choice
1/2 cup chicken broth
1/2 skim mozzarella
1/2 tsp: garlic powder, italian,
cajun, paprika, (sprinkle of red
directions:
pepper flakes for more heat) 1. Cook noodles according to package, if adding zucchini
spirals for volume, cook these as well and use a paper
towel to remove extra water after cooking
Veggies of choice (optional, to serve
with for volume) I like broccoli in
mine 2. Slice turkey kielbasa into even sized pieces and air fry
on 370 for 7-8 minutes OR saute in skillet
3. If you'd like to "doctor up" your alfredo sauce, in

skillet, mix together 1/2 jar alfredo, 1/2 cup chicken
broth, 1/2 cup shredded mozzarella and your seasonings,
stir and simmer until it thickens

-1/4 cup cooked pasta, mixed with 1/4 cup zucchini
noodles (optional)
macros (approx) -approx 1/2 cup sauce mixture
per 1 bowl: -turkey kielbasa slices (divided evenly amongst
containers)
Calories: 348
-sprinkle of shredded mozzarella cheese
Fat: 16
Protein: 25 (suggested amounts provided as an example but of course
Net Carbs: 24 modify to fit your preference/needs)
lemon chicken
pasta bowl
ingredients:
1.5 cups pasta (dry)
optional: 1 package zucchini

spirals (I like Green Giant)
veggies of choice: I like

mushrooms, onion in mine (diced
very small)
1/2 jar alfredo sauce

1 cup chicken broth
2 laughing cow cheeses
1/2 cup shredded mozzarella directions:
1/2 tsp garlic, italian, pinch of red
1. Boil noodles according to package directions (if using
pepper flakes, salt/pepper to taste
1 lemon (zest + juice) zucchini spirals too, prepare these as well)

instructions)
3. In a skillet with a SMALL pat of butter or drizzle of oil,

saute finely diced onion/mushroom until soft (maybe 5
min.). Add alfredo sauce, chicken broth, seasonings and
stir/simmer until this thickens up some. Stir in laughing cow
cheeses + shredded cheese, your sauce should be thicker
now. Using a cheese grater, zest a little of your lemon into
the sauce, and squeeze the juice in too.
Assemble bowls/tupperware in this order:

-1/2 cup cooked pasta mixed with 1/2 cup zucchini
macros (approx) noodles
per 1 bowl: -sauce (evenly distributed amongst bowls)
Calories: 318 -2 chicken tenderloins (sliced)
Fat: 7 -sprinkle of cheese
Protein: 34
Net Carbs:26 (suggested amounts provided as an example but of course
creamy chicken
penne bowl
ingredients:
1.5 cups pasta any kind (cooked) I

use barilla protein pasta for this
optional: 1 package veggie spirals (I

like Green Giant)
veggies of choice: I like mushrooms,

onion in mine (diced very small),
spinach is great in this sauce too
SAUCE:
2 TBS butter
1/4 cup tomato paste
1/2 cup chicken broth directions:
1 cup half + half (or milk) 1. Boil noodles according to package directions (if using
1/2 cup parmesan + 1/2 cup
mozzarella zucchini spirals too, prepare these as well)
1/2 tsp garlic, Italian, pinch of red
pepper flakes, salt/pepper to taste 2. Season + cook chicken (I air fry mine, see pg. 25 for
instructions)
You can also use store bought vodka
sauce in place of homemade sauce
3. In a skillet with 2 TBS butter, sauté finely diced
onion/mushroom until soft (maybe 5 min.). Stir in
tomato paste. Then add in chicken broth and half + half,
seasonings, stir/simmer until this thickens up some.
Stir in cheeses, your sauce should be thicker now.

-1/2 cup cooked pasta mixed with 1/2 cup zucchini
macros (approx)
noodles
per 1 bowl:
-sauce (evenly distributed amongst bowls)
Calories: 378
-2 chicken tenderloins (sliced)
Fat: 15 -sprinkle of cheese
Protein: 37
bruschetta bowl
ingredients:
5-6 oz (dry) angel hair pasta
optional: 1 package veggie spirals (I

like Green Giant)
sauce of choice: I like to use sun

dried tomato pesto OR marinara with
these
parmesan cheese
Bruschetta:
2-3 roma tomatoes (or 1/2 cup grape
or cherry tomatoes) directions:
fresh basil (chopped) about 1-2 TBS
2 tsp minced garlic 1. In a bowl, add all bruschetta ingredients, stir, and set
1 TBS vinegar
salt + pepper to taste aside to "marinate" while you prepare everything else
optional mozzarella pearls
splash of olive oil or avocado oil 2. Boil noodles according to package directions (if using
zucchini spirals too, prepare these as well)

instructions)

-1-2 oz cooked pasta mixed with 1/3 bag of the
zucchini noodles
-sauce (if using sun dried tomato pesto, I usually do 1-2
TBS and stir into noodles)
macros (approx) -2 chicken tenderloins (sliced)
per 1 bowl:
-bruschetta (approx 1/4 cup)
Calories: 310 -sprinkle of cheese (approx 1 tsp)
Fat: 8
Protein: 27 (suggested amounts provided as an example but of
Net Carbs: 30 course modify to fit your preference/needs)
baja bowl
ingredients:
1 ready rice package (I like Ben's
cilantro lime rice for this) + 1 riced
use Green Giant)
1 lb. shrimp of choice (thawed)
Mango or pineapple salsa of

choice (I get marketside brand
from walmart)
Cabbage/slaw mix of choice (I get

tri-colored cabbage mix from
walmart)
Avocado, lime
directions:
Baja Sauce: then mix together in a bowl
2 TBS light mayo
splash of hot sauce
squeeze of lime juice 2. Season + cook shrimp, I air fry mine on 400F 4-5
cajun, garlic, seasoning salt, and min each side (pg. 28)
chili powder to taste (1/4 tsp)
3. Mix together sauce ingredients, you add a splash
of water to this if it's too thick for your liking

-Shrimp (I just split mine evenly)
-Mango salsa
-Avocado (a few thin slices)
macros (approx) -Shredded cabbage
per 1 bowl: -drizzle of baja sauce
Calories: 303 -I serve mine with a lime wedge + extra salsa
Fat: 10
Protein: 21
Net Carbs: 27
luau bowls
ingredients:
8 chicken tenderloins, thawed

1 ready rice package
1 bag riced cauliflower (frozen)
1 bag tri-colored cole slaw mix
pineapple chunks (I like the fresh cut
ones but canned works too)
SAUCE (enough for 3-4 bowls):

1/4 cup teriyaki sauce (I like
Kikkoman brand)]
2 TBS soy sauce (or coconut aminos
for less sodium)
1 TBS peanut butter
2 TBS sugar (or sugar substitute if you
prefer)
1/4 tsp ginger, garlic, red pepper
directions:
1. Prepare rice according to package directions
flakes
(prepare cauliflower rice here too if using)

instructions)
3. In a bowl, use a whisk to mix the ingredients together

-2 chicken tenderloins (I like to slice mine)
-pineapple chunks (approx 1/4 cup or less?)
-slaw/cabbage mix
-drizzle sauce over or divide into small containers to
macros (approx)
pack with your meal and drizzle right before eating
per 1 bowl:
Calories: 273
(I like to shake my tupperware up to combine everything
Fat: 3 before eating it!)
Protein: 27
tropical fried
rice bowl
ingredients:
2 cups instant rice OR 2 packages
of Ready Rice steamer bags
(cooked and cooled)
*can also do 1 cup cooked rice mixed
with 1 bag cauliflower rice*
1/2 cup frozen veggie bag

(peas/carrots/onion)
1 egg
1/4 cup pineapple chunks (fresh is
best but canned works too)
optional cashews
Sauce:
3 TBS soy sauce
1/4 cup teriyaki sauce
1 TBS brown sugar (or substitute)
1/2 tsp garlic powder, ginger,
black pepper
1/4 tsp curry powder directions:
1.Cook rice and set it aside to cool (or cook it the night before and
Teriyaki Chicken: store in a tupperware in the fridge until you're ready to use)
6-8 boneless skinless chicken
tenderloins cut into bite sized 2. Mix together sauce ingredients in a small bowl and set aside.
pieces
2 TBS soy sauce
3. In a large skillet sprayed with cooking spray, turn heat on
1/4 cup teriyaki sauce (I like
medium high and add frozen veggies, saute until they are tender.
Kikkoman)
Scoot them to the side and add egg, let this scramble, then stir to
salt, pepper, garlic
combine with veggies. Finally add pineapple chunks + cashews
and saute until toasted.
4. Add rice and pour sauce over, toss this around until everything is
evenly coated and combined. Divide into containers/plates.
5. Cut chicken into bite sized chunks and sauté in a large skillet (let
Yield/servings: 4 it get hot before adding chicken). Cook until chicken is white
inside and golden brown on the outside. Season with salt, pepper,
macros (approx) garlic. Add soy sauce, teriyaki sauce, and honey. Divide chicken
per 1 serving: evenly into your meal prep containers/plates.
Calories: 330
*if you're feeling fancy you can serve this in a hollowed out half of a
Fat: 4
pineapple with a side of teriyaki chicken/shrimp!
Protein: 31
Net Carbs: 39
quickies
quick + easy favorites, perfect for a no
fuss lunch, or dinner in a hurry
italian wrap
ingredients:
1 low carb tortilla of choice (I like
Mission Carb Balance)
1 laughing cow cheese wedge

1 tsp pesto
3 slices deli ham or turkey
3 slices deli pepperoni (or 5-6

small turkey pepperonis)
Banana peppers or pepperoncini
Spinach/lettuce
directions:
1.Mix laughing cow cheese and pesto
sauce together as you spread it over the
surface of your tortilla
2.Add meats, banana peppers, and spinach

or lettuce
3.Roll tortilla (like a burrito) tightly!
4.Slice in half and enjoy :)

Yield/servings:
macros (approx) Enjoy cold paired with your favorite sides
per 1 serving: for a quick + yummy lunch!
Calories: 187
Fat: 12
Protein: 18
Net Carbs: 7
tuscan wrap
ingredients:
1 tsp pesto
4 slices deli ham or turkey
1 slice of cooked bacon (regular or

turkey)
sun dried tomatoes (I use about 1

TBS worth, cut into small pieces)
sprinkle of feta cheese (approx. 1

tsp)
optional spinach or lettuce directions:

1.Mix laughing cow cheese and pesto
sauce together as you spread it over the
2.Add turkey, bacon, sundried tomatoes,

feta, and spinach
4.Slice in half and enjoy :)

Yield/servings: 1
macros (approx) Enjoy cold paired with your favorite sides
per 1 wrap: for a quick + yummy lunch!
Calories: 227
Fat: 11.5
Protein: 20
Net Carbs: 8
southwestern club
ingredients:

1/4 tsp Fiesta Ranch seasoning
packet
3 oz chicken of choice (I use

leftover grilled chicken or
rotisserie)
1 slice of cooked bacon (turkey

bacon if preferred)
1 slice cheese (I use colby jack)
Optional, thinly sliced avocado or

other veggies of choice directions:
1.Mix laughing cow cheese and fiesta
ranch seasoning together as you spread it
over the surface of your tortilla
2.Add cheese, chicken, bacon, avocado
4.Cut in half and enjoy (you can enjoy this

hot or cold)
Yield/servings: 1
macros (approx) Pair with your favorite sides and pack away
per 1 wrap: for a quick + yummy lunch!
Calories: 334
Fat: 18
Protein: 32
Net Carbs: 5
chicken salad roll-up
ingredients:
1 single serve chicken salad cup (I

get mine from walmart, or you can
prepare your own chicken salad
recipe)
1 pickle spear
optional spinach or lettuce

directions:
1.Spread chicken salad over the surface of
your tortilla
2.Add spinach/lettuce if preferred + place

a long pickle spear longways on top (off to
the side)
4. Cut in half to serve (or can slice into

Yield/servings: 1 pinwheels if preferred)
macros (approx)
per 1 recipe: 5. Enjoy cold + pair with your favorite sides
for a quick + yummy lunch!
Calories: 340
Fat: 26
Protein: 18
Net Carbs: 7
roast beef pinwheels
ingredients:
1/2 tsp dry au jus mix
4-5 slices deli roast beef
cheese of choice (I use 2 TBS

shredded mozzarella)
optional dip: I like to mix a small

amount of ranch (or Plain Greek
yogurt) with a splash of hot sauce
and a 1/2 tsp au jus mix
*adjust amounts to fit YOUR needs* directions:

1.Mix laughing cow cheese and au jus
powder together as you spread it over the
2.Add meat then sprinkle cheese
4.Pinch together sides as you make even

slices to create your pinwheels
Yield/servings: 1
5. Enjoy cold OR air fry for 5-6 min on 370F
macros (approx)
per 1 recipe:
pair with your favorite sides for a quick +
Calories: 187
Fat: 9
yummy lunch!
Protein: 18
Net Carbs: 5
cheesy chicken pinwheels
ingredients:
1/2 tsp fiesta ranch seasoning
2-3 oz chicken of choice (I use

rotisserie)
1 tsp queso of choice (I use the

nacho cheese queso in a jar for
these)
cheese of choice (I use 1 TBS

shredded colby jack)

directions:
and a 1/2 tsp au jus mix
1.Mix laughing cow cheese and fiesta
ranch powder together as you spread it
over the surface of your tortilla
2.Add chicken then drizzle queso on top,

sprinkle cheese over surface (optional add
pico)
Yield/servings: 1 4.Pinch together sides as you make even

macros (approx)
per 1 recipe:
5. Air fry for 5-6 min on 370F (or bake until
Calories: 189
Fat: 8
crisp)
Protein: 20
Net Carbs: 7.7 pair with your favorite sides for a quick +
yummy lunch!
spinach dip pinwheels
ingredients:
1-2 TBS spinach + artichoke dip (I

LOVE marketside brand from
Walmart)
2-3 oz chicken of choice (I use

rotisserie here)
sprinkle of cheese, approx 1 TBS, I

use italian or mozzarella for this

*adjust amounts to fit YOUR needs* directions:

1.Spread spinach + artichoke dip over the
surface of your torilla
2.Add chicken (shredded or diced into

chunks), sprinkle cheese over

Yield/servings: 1
5. Enjoy cold OR air fry for 5-6 min on 370F
macros (approx)
per 1 recipe:
pair with your favorite sides for a quick +
Calories: 193
Fat: 11
yummy lunch!
Protein: 18
Net Carbs: 6
ham + pickle pinwheels
ingredients:
2 laughing cow cheese wedges
4-5 slices deli ham
pickle spear

yogurt) with a splash of hot sauce,
these will also be good dipped in
mustard!
directions:
1.Spread laughing cow cheeses over the
2.Add ham + place a long pickle spear

longways on top (off to the side)

Yield/servings: 1
5. Enjoy cold + pair with your favorite sides
macros (approx)
per 1 recipe: for a quick + yummy lunch!
Calories: 180
Fat: 7
Protein: 19
Net Carbs: 9
grown-up lunchable
ingredients:
4 pieces lunch meat of choice (I
use honey ham or turkey)
2 string cheese/cheese sticks of

choice
Tip: to make a balanced adult

"lunchable" I like to add:
a crunchy carb source: crackers,

pretzels, or chips
fruit and/or veggie for freshness +

volume: bell peppers/pickles,
cucumbers, carrots, berries, apple
slices, etc.
a dip: plain greek yogurt mixed with

directions:
1/2 ranch packet, regular yogurt to mix
with fruit/granola, hummus, chocolate 1. Roll each cheese stick in 2 pieces of
hummus, etc. lunch meat (I like to slice mine in half after
rolling)
2. Eat cold or heat until cheese is melty

(microwave or air fryer)
3.Pair with your favorite sides!
Yield/servings: 1
macros (approx)
per recipe shown:
Calories: 432
Fat: 26
Protein: 30
Net Carbs: 18
BLT-bite lunchable
ingredients:
2 hardboiled eggs (you can make
these but I get the premade kind
from Walmart)
1/2 slice cheese
1 slice bacon, cut in half + folded
Tip: to make a balanced adult

"lunchable" I like to add:
a crunchy carb source: crackers,

pretzels, or chips
fruit and/or veggie for freshness +

volume: bell peppers/pickles,
cucumbers, carrots, berries, apple
slices, etc.
Other ideas:
apple + peanut butter
directions:
greek yogurt + fruit parfait
banana + peanut butter 1. Cut egg in half
veggies + hummus or ranch
2.fold your 1/2 slice cheese in half (should
give you two 1/4 slices)
3.cut bacon in half and fold each half

(should look like a little square) I
microwave mine for a couple minutes or
until crisp
Yield/servings: 1 4.assemble: half egg, cheese, bacon,

lettuce and/or tomato, top half of egg.
macros (approx)
per 2 egg bites: Secure with a toothpick. (I make 2 of these
but adjust to fit your needs)
Calories: 223
Fat: 17
Protein: 18 5. Pair with your favorite sides, see
Net Carbs: 1 suggestions to left
BBQ Snack wrap
ingredients:
1 Tyson air fried chicken strip or 4-
5 chicken nuggets
1 mission low carb tortilla
BBQ sauce of choice
Toppings of choice (lettuce,

spinach, cheese, slaw)
Optional sauce: chipotle sauce

(walmart), ranch, spicy mayo, etc)
directions:
1.Cook chicken strip according to package
directions, toss in BBQ sauce
2. Assemble wrap by placing a strip/nuggets

inside tortilla, and top with condiments of
choice (I like using a small drizzle of chipotle
sauce on mine!)
3. Enjoy alone as a snack or pair with your

favorite sides for a quick lunch
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 250
Fat: 7
Protein: 21
Net Carbs: 23
wrap attack
ingredients:
1 low carb wrap
1 egg, whisked
Optional toppings:
bacon bits
spinach
deli meat or shredded
chicken
can also add other veggies
you enjoy like pico,
tomato, mushrooms, directions:
peppers, etc. 1. In a skillet on medium heat, sprayed with
nonstick cooking spray, spread out spinach,
then sprinkle cheese on top, and bacon bits
2. Pour whisked egg directly over this
3. Press low carb wrap right on top into the egg
4. Let it sit until egg has set, then flip and cook
other side
5. Add toppings of choice (I like deli meat or
shredded chicken and other veggies here)
Yield/servings: quesadilla)
macros (approx)
per 1 serving:
Calories: 272
Fat: 16
Protein: 26
Net Carbs: 8
cowboy quesadilla
ingredients:
1 low carb wrap
chicken of choice (2-3 oz)
Optional toppings:
I always add red onion and BBQ
sauce (with jalapenos on the
side)
Dipping sauce (optional):

ranch of choice + a splash of hot
sauce
directions:
(for a higher protein option make 1. In a skillet on medium heat, sprayed with
your own ranch using a single serve
size PLAIN greek yogurt, 1/2 ranch nonstick cooking spray, spread out cheese,
packet, and hot sauce) let this sit
2. Press low carb wrap right on top into the
cheese
3. Let it sit until for a minute then flip and add
chicken and toppings (I add red onion and
small drizzle of BBQ sauce)
Yield/servings: quesadilla)
5. Serve with sauce + sides of choice
macros (approx)
per 1 serving:
Calories: 245
Fat: 9
Protein: 30
Net Carbs: 11
chicken Bacon
Ranch salad
ingredients:
lettuce/spinach mix of choice
4 oz chicken of choice (can use

grilled, rotisserie, or air
fried/frozen chicken strips
2 strips bacon of choice,

crumbled (or bacon bits)
other toppings: I like thinly sliced

red onion, thin slices of avocado,
crispy french fried onion toppers
Dressing:
1/2 single serve container PLAIN
directions:
greek yogurt 1. Assemble salad with toppings/protein of
1 TBS ranch seasoning
choice
splash of hot sauce
(pickle juice or banana pepper juice 2. Stir dressing ingredients together and drizzle
to thin out dressing)
on top right before eating (use as much as you
like, it's high protein/low cal!)
Yield/servings:
macros (approx)
per 1 serving:
Calories:309
Fat: 14
Protein: 36
Net Carbs: 6
ham & cheese toastie
ingredients:
2 pieces bread (the thicker
white "toasting" bread from
walmart bakery section works
well for this, or any type of
"crustier" bread)
4 pieces ham
shredded cheese of choice (I

use mozzarella) approx 4 TBS
Alfredo sauce of choice approx

2-3 TBS
directions:
1. Spread about 1 TBS of alfredo sauce on
each slice of bread, then layer with ham
and cheese to make sandwich.
2. add a thin layer of alfredo on top of

bread (just enough to make cheese stick)
and sprinkle more cheese
2. Air fry on 350F for 7-10 min or until

toasted/melty
Yield/servings: 1
3.Pair with your favorite sides!
macros (approx)
per 1 recipe:
Calories: 335
Fat: 10
Protein: 14
Net Carbs:30
buff chicken pizzas
ingredients:
1 english muffin (I use Thomas
100 calorie brand)
4 oz chicken of choice (I use

rotisserie)
2 laughing cow cheeses (or

approx 2 TBS cream cheese)
1-2 TBS Franks hot sauce
shredded cheese of choice

(approx. 2 TBS)
Optional sauce:
ranch (store bought or make directions:
own using greek yogurt + ranch
seasoning, thin out with milk) 1. Separate english muffin (open it) so you have
hot sauce 2 halves
2. Spread 1 laughing cow cheese on each half (I

mash and spread with the back of a spoon)
3. Top with shredded chicken, drizzle with hot

sauce, then sprinkle cheese over top.
4. Air fry on 370 for 6 minutes. Drizzle with

optional ranch + enjoy :)
Yield/servings: 1 (entire recipe)
macros (approx)
Calories: 290
Fat: 10
Protein: 29
Net Carbs:20
chicken parm flatbread
ingredients:
2-3 oz chicken (I use tyson air fried
chicken strips for this but any
cooked chicken will work,
rotisserie, grilled, etc)
1-2 TBS marinara of choice
1/4 cup skim mozzarella

1 tsp melted butter (I sprinkle

garlic powder and italian
seasoning in mine too)

directions:
1.Cook chicken according to package direction or
preference.
2. Spread marinara over 1 tortilla until surface is

covered, add chicken (I usually cut mine into small
bite sized pieces), sprinkle 2 TBS cheese on top
3. Place second tortilla on top and add the SMALL

amount of melted garlic butter on top. Sprinkle with
remaining cheese.
4. Air fry (or bake) on 360 for 5-6 minutes or until

Yield/servings: 1 crisp and cheese is melted.
macros (approx) 5. Cut in quarters and enjoy! I like to dip mine in a

small cup of marinara!
Calories: 360
Fat: 17
Protein: 29
Net Carbs:17
crack chicken
Stuffed flatbread
ingredients:
1 (5oz) can chicken, drained (any
cooked chicken will work,
rotisserie, grilled, etc)
1 laughing cow cheese

1/2 tsp DRY ranch seasoning
1 tsp ranch dressing of choice
1 TBS bacon bits

1 tsp ranch dressing

directions:
*adjust amounts to fit YOUR needs* 1. In a small bowl, mix canned chicken, laughing cow
cheese, bacon bits, ranch powder, and ranch
dressing, mash with a fork
2. Spread this over 1 tortilla until surface is covered,

sprinkle 2 TBS cheese on top
3. Place second tortilla on top and add a SMALL

amount of ranch dressing on top of this tortilla
(maybe 1 tsp). Sprinkle with remaining cheese.


per 1 serving:
small amount of ranch mixed with hot sauce!
Calories: 398
Fat: 19
Protein: 41
Net Carbs: 9
pizza-dilla
Stuffed flatbread
ingredients:
1 TBS pizza sauce/marinara
Turkey pepperonis (approx 8)
Deli ham (approx 3 slices)
Other pizza toppings of choice (I

add banana peppers)
4 TBS shredded cheese (skim

mozzarella)
1 tsp ranch dressing directions:

1. Spread pizza sauce over 1 tortilla until surface is
covered, add pepperonis, ham, and other pizza
toppings of choice
2.Sprinkle 2 TBS cheese on top of other toppings
then add second tortilla on top.
3. add a SMALL amount of ranch dressing on top of

this tortilla (maybe 1 tsp). Sprinkle with remaining
cheese.


per 1 serving:
small amount of ranch or marinara!
Calories:317
Fat: 17
Protein: 29
Net Carbs: 10
tuna tostadas
ingredients:
1 can or pouch of tuna (drained)
1-2 TBS light mayo
2 TBS pico
Lime, salt/pepper
2 tostadas (I get mine from

Walmart)
Optional sauce:
1 TBS plain greek yogurt
splash of hot sauce
directions:
Optional: queso fresco for 1. Drain tuna well + mix ingredients in a bowl
crumbling on top together, I like to squeeze a little bit of fresh
lime into mine then taste
2. Spread tuna mixture evenly over tostada

shells
3.Drizzle with optional sauce + top with queso

fresco
Yield/servings: 1 (2 tostadas)
macros (approx)
Calories: 291
Fat: 10.5
Protein: 25
Net Carbs: 21
lemon pepper tuna
ingredients:
1 can or pouch of tuna (drained)
1-2 TBS light mayo (optional,

sub plain greek yogurt OR 1/2
avocado instead of mayo)
1 tsp lemon pepper seasoning
squeeze of lemon juice
FINELY chopped celery (to

taste)
Optional serving suggestions:

-low carb bread, crackers, rice
cakes, wheat thins, etc. directions:
1. Drain tuna well + mix ingredients in a bowl
together.
2. Eat immediately or store in air tight container

in fridge.
3.Serve with carb of choice, I usually put onto

low carb bread or eat with crackers. Pair with
favorite sides to make a meal :)
Yield/servings: 1
macros (approx)
Calories: 158
Fat: 7
Protein: 20
Net Carbs: 4
(for just tuna, no crackers)
buff chicken tostadas
ingredients:
1 (5oz) can chicken (drained)
1 laughing cow cheese
1-2 TBS Franks hot sauce
2 tostadas (I get mine from

Walmart)
shredded cheese of choice

(approx. 2 TBS)
Optional sauce:
2 TBS plain greek yogurt
1 tsp ranch seasoning
splash of hot sauce directions:
1. in a bowl, mix (drained) chicken, laughing
cow cheese, and hot sauce (I like to mash with a
fork) microwave for 1 min.
2. Spread this dip evenly over tostada shells
3. Top with shredded cheese and microwave for

another 30 sec. Drizzle with optional sauce +
enjoy :)
Yield/servings: (2 tostadas)
macros (approx)
Calories: 342
Fat: 14
Protein:30
Net Carbs:21
mealtime
meals to sit down + enjoy with those
you love (yourself included!)
cheesy beef + Rice
ingredients:
adjust servings/amounts to fit your needs
1 lb lean ground beef
2 cups instant rice

2 cups water
1-2 tsp Knorr caldo de tomate
seasoning (from walmart)
Queso of choice (I like

Pancho's) approx 1 TBS per
bowl
Veggies or toppings of choice:

I like...
-shredded lettuce
-pico directions:
-plain greek yogurt (sour cream) 1.Cook lean ground beef until done (drain
grease if necessary) season as desired, I usually
just use a taco seasoning packet and a splash of
water or beef broth. Can also sneak a few black
beans in this mixture for more protein/nutrients.
2. Mix tomato seasoning into water and add

instant rice. Microwave according to rice
instructions, typically 6 minutes. Let it sit for a
minute then fluff with a fork.
Yield/servings: 4 3. Warm queso up and assemble as desired (I

like rice, meat, queso, and top with veggies like
macros (approx)
shredded lettuce and fresh pico (can also mix in
(for 1 serving)
some broccoli for more volume here)
Calories: 287
Fat: 6
Protein: 27 4. Can also serve with tortillas (low carb if
Net Carbs: 17 preferred).
cheesy bacon
ranch chicken
ingredients:
1 5 oz container PLAIN,
unflavored Greek Yogurt
1/2 ranch seasoning packet
2 TBS shredded cheese (I like

colby jack)
2 TBS bacon bits
directions:
1.Place thawed chicken tenderloins in air fryer,
air fry for 5 min. on 400F
2. Mix together Greek yogurt + ranch seasoning

then add on top of chicken, continue cooking for
5 more min
3. Sprinkle cheese + bacon bits on top, and

continue cooking for 1 more min or until cheese
is melted
Yield/servings: 1 4. Serve with sides of choice :)
macros (approx)
**If you do not like ranch, you can still make
(for entire recipe)
these with whatever sauce you prefer, honey
Calories: 225
Fat: 5
mustard, bbq sauce, etc.**
Protein: 37
Net Carbs: 6
Big Mac Pizza
ingredients:
(adjust amounts to fit preference/
desired servings)
Lean ground beef (I usually do

3 oz per pizza)
1 Joseph's Pita
chopped onion + pickles (finely
diced)
Optional: sesame seeds,
shredded lettuce
Big Mac Sauce (enough for 2):

2 TBS light mayo
1 TBS ketchup
1 tsp mustard directions:
chopped pickles (to taste)
1. Brown + season ground beef, I like to season
my burger bowls with a little bit of an au jus
seasoning packet but any general seasoning will
do
2. Place Joseph's pita in oven or air fryer, just

long enough to crisp up a bit (I usually do 375
for 4-5 min)
3. Mix big mac sauce ingredients together +

spread over surface of your pizza
Yield/servings: 1
4.Top with ground beef, chopped onion,
macros (approx)
Calories: 246
pickles, shredded cheese, return to oven/air
Fat: 14 fryer just long enough to melt the cheese
Protein: 22
Net Carbs:10 add optional sesame seeds/shredded lettuce +
enjoy!
Hot Honey
chicken sammie
ingredients:
(thawed)
1 low carb bun of choice (I

like Healthy Life brand)
1 TBS honey
1 tsp hot sauce
1 tsp ranch
Optional slaw topping:

packaged/bagged cabbage
or slaw mix (I usually use just
a couple handfuls, approx 1/2
cup) directions:
1-2 TBS light mayo 1.Place thawed/seasoned chicken tenderloins in
splash of milk (1 TBS)
1 tsp sugar air fryer, air fry for 5 min. on 400F, flip, cook for
salt/pepper to taste another 5-6 min.
splash of pickle juice or
vinegar 2. Mix together honey, hot sauce, and ranch in a
bowl + toss chicken in this sauce (or drizzle on
top)
3. If making slaw, mix together light mayo, milk,

vinegar, sugar, salt/pepper in a bowl, then stir in
cabbage/slaw until well combined. Taste and
Yield/servings: 1 adjust as needed.
macros (approx)
4. I like to cut my bun in half, toast, then add 1
(for entire recipe)
tenderloin to each half, add slaw, and place top
Calories: 299
Fat: 6.5
buns on top.
Protein: 27
Net Carbs:30
chicken fajita nachos
ingredients:
2 low carb tortillas (I use Mission
Carb Balance)
Fajita veggies of choice: I like

bell pepper, onion, tomato
(sliced thin)
queso of choice (I like Pancho's

brand)
Fajita Seasoning:
-1/2 tsp garlic powder
-1/2 tsp chili powder
-1/2 tsp cumin
directions:
-1/2 tsp oregano 1.Cut tortillas into 8 triangles each (like
-salt, pepper, cayenne to taste you'd slice a pizza), spray each side + air
fry (I do 380F for 4 min, flip, 4 more min)
2. Slice chicken + veggies into thin strips

and sprinkle fajita seasoning on top (you
can sauté these in a skillet or air fry on 400F
for 6 min, flip, 2 more min.)
3. I like to heat a small amount of cheese

Yield/servings: 1 dip (approx 2 TBS) and add a splash of milk
to thin it out
macros (approx)
per 1 recipe:
4.Assemble: chips, chicken/veggies,
Calories:310
Fat: 13
queso
Protein: 35
Net Carbs: 11 *top with pico, sour cream, jalapenos, etc.
Big Mac Salad
ingredients:
(adjust amounts to fit preference/
desired servings)
Lean ground beef (I usually do

3-4 oz per salad)
shredded lettuce
chopped onion + pickles (finely
diced)
Optional: sesame seeds
Big Mac Sauce (enough for 2):

2 TBS light mayo
1 TBS ketchup
1 tsp mustard
chopped pickles (to taste) directions:
1. Brown + season ground beef, I like to season
my burger bowls with a little bit of an au jus
seasoning packet but any general seasoning will
do
2. Fill a large bowl with shredded lettuce (I like

big salads)
3.Top with ground beef, chopped onion,

pickles, shredded cheese, and optional sesame
seeds
Yield/servings: 1
4. Mix big mac sauce ingredients together +
macros (approx)
Calories: 241
drizzle over your salad
Fat: 14
Protein: 25
Net Carbs: 4
Philly Cheapsteaks
ingredients:
au jus seasoning packet
1 bell pepper/onion,
sliced very thin
Low carb hot dog buns (I

like Healthy Life)
skim mozzarella or thin

sliced provolone
Optional toppings/additions:
-light mayo or spicy mayo
directions:
-banana peppers 1.Brown + season ground beef using part of
-au jus sauce (from packet) the au jus seasoning packet (I would sprinkle
for dipping some, then taste/adjust)
2. Add sliced peppers/onion to meat

mixture and cook until soft
3. Separate hot dog buns + lay on a baking

sheet, brush garlic butter evenly onto
desired amount of buns, air fry (or bake) until
toasted, I do 380F for 3 min.
Yield/servings: 4-6
4. Assemble sandwiches with meat,
macros (approx)
per 1 : peppers, sprinkle with cheese + continue to
air fry just until cheese melts (2 min.)
Calories: 290
Fat: 11
Protein: 30
You can prepare the other half of the au jus
Net Carbs: 15 mix for dipping if you like, I love to serve
these with a big side salad, and home fries :)
no peek fiesta chicken
ingredients:
2 cups minute rice
2 cans cream of chicken
1 can chicken broth
1 can water + 1 tsp caldo
de tomat bullion
4-6 chicken breasts
1 fiesta ranch seasoning
packet
5 oz plain/unflavored
greek yogurt (or sour
cream)
optional shredded cheese
on top/fresh pico
sides of choice: I like

directions:
mine with air fried green 1. In a 9x13 baking dish, pour 2 cups of
beans, or broccoli. uncooked minute rice
2. add cream of chicken soups, chicken broth,
and stir until combined.
3. Fill up that chicken broth can with water +

stir in 1 tsp of the tomato bullion seasoning,
then pour over. Stir everything until combined
4. Add thawed chicken breasts on top
5. Mix together greek yogurt + HALF of the

Yield/servings: 8
fiesta ranch seasoning, and spread this mixture
macros (approx) over chicken. Use remaining half of fiesta ranch
per 1 serving: seasoning to sprinkle on top.
Calories:305 6. Cover tightly with foil and bake for 1 hour on
Fat: 9 350F, NO PEEKING.
Protein: 25 7. Once done, sprinkle a little cheese on top
Net Carbs: 29 and return to oven just to melt. I like to add
fresh pico on top of mine!
Enchilada Casserole
ingredients:
1 taco seasoning pack
1 can refried beans (fat
free if preferred)
Splash of milk (approx
1/4 cup)
1 can red enchilada sauce
1 5oz container PLAIN

greek yogurt
Optional toppings/additions:
-rice, fritos, tortilla chips
directions:
-shredded lettuce, pico, salsa 1. In a bowl, mix together your refried beans
-tortillas and splash of milk, season these if you prefer (I
usually add a little salt, garlic, cumin, lime),
spread these into the bottom of a glass
casserole dish (I use 8x8)
2. Cook lean ground beef, drain, season with

taco seasoning packet or seasonings of choice,
layer on top of beans. Pour 1/2 can red
enchilada sauce on top.
3. Mix together greek yogurt and other half of

Yield/servings: 8 enchilada sauce, spread this over meat.
macros (approx)
per 1 serving: 4. Top with shredded cheese of choice, bake for
Calories: 174 20 min. on 350F.
Fat: 7
Protein: 18 Serve as is as a low carb meal, or add over a
Net Carbs: 7 bed of rice/fritos/lettuce, etc. The possibilities
are endless!
Spaghetti Boats
ingredients:
seasonings: 1/4 tsp each,
seasoning salt, pepper,
garlic, italian seasoning
1 jar marinara sauce of

choice
6 Low carb hot dog buns

(I like Healthy Life), split
in half
1 TBS butter + sprinkle

italian seasoning and
garlic
directions:
1.Brown + season ground beef, then add
skim mozzarella (approx 2 marinara sauce and simmer while you
TBS each bun) prepare the buns
2. Melt butter in a small bowl + stir in

garlic and italian seasoning
3. Separate hot dog buns + lay on a

baking sheet, brush garlic butter evenly
onto buns, air fry (or bake) until toasted, I
do 380F for 3 min.
Yield/servings: 6
macros (approx) 4. Add meat sauce evenly amongst buns,
per 1 entire bun (2 halves): sprinkle with cheese + continue to air fry
Calories: 307 just until cheese melts (2 min.)
Fat: 12.8
Protein: 25 I love to serve these with a big italian side
Net Carbs: 19
salad :)
Alfredo Boats
ingredients:
3-4 oz chicken of choice
(you can use rotisserie,
grilled, or precooked
chicken like Tyson
shredded)
4 TBS alfredo sauce of

choice
2 Low carb hot dog buns

(I like Healthy Life)
1 tsp butter + sprinkle

italian seasoning and
garlic powder
directions:
1. Melt butter in a small bowl + stir in
skim mozzarella
optional: bacon bits, red garlic and italian seasoning
onion, etc.
3. Separate hot dog buns + brush garlic
butter evenly onto desired amount of
buns, air fry (or bake) until toasted, I do
380F for 3 min.
4. Add alfredo sauce, top with

chicken/baccon and sprinkle with cheese
Yield/servings: 1 + continue to air fry just until cheese
melts (2-3 min.)
macros (approx)
per 4 halves:
I love to serve these with a big italian side
Calories:332
Fat: 9
salad :)
Protein: 28
Net Carbs: 27
italian sausage
ingredients:
1 lb. italian sausage links
(can use turkey italian
sausage)
seasonings: 1/4 tsp each,

seasoning salt, pepper,
garlic, italian seasoning
1 jar marinara sauce of

choice
mozzarella string cheese

(1 per link)
sides of choice: I like

directions:
mine with pasta, veggies.
1.Make a cut down the center of each
Italian sausage link
2. Unwrap each string cheese and place
in the center of the sausage where you
made the cut, press into center
3. Add seasonings and marinara sauce, I

use just enough to cover each link fully
4. Bake 400F for 30 min or until done

Yield/servings: 5
Serve over pasta of choice (I mix my pasta
macros (approx)
per 1 link: with zucchini spirals for more volume) or
serve with a big italian side salad :)
Calories: 245
Fat: 12
Protein: 22
Net Carbs: 9
Pizza tortellini
ingredients:
1/2 package tortellini (or pasta of
choice) approx 8-10 oz
1 lb. ground (turkey) Italian

sausage (or lean ground beef)
1 jar marinara of choice
Creamy Layer:
1 (5 oz) PLAIN Greek Yogurt
1/4 cup parmesan
1/4 cup mozzarella
1/4 tsp: garlic powder, salt,
pepper, Italian seasoning (more to
taste)
pizza toppings of choice (we like

turkey pepperoni + mozzarella directions:
cheese but add any you like)
1.Cook pasta according to package directions.
2. Brown meat in a large skillet, add seasonings of

choice, then add marinara. (take approx 1 cup of this
and set aside to add on top at end)
3. In a small bowl stir together creamy cheese layer

ingredients.
4. Add cooked tortellini to meat sauce, stir. Then top

with creamy layer. Add your 1 cup of sauce you set to
the side earlier. Top with shredded mozzarella cheese
Yield/servings: 6 and turkey pepperonis (or other pizza toppings of
choice).
macros (approx)
per 1 serving: 5. Cover with lid and simmer until cheese melts
Calories: 277
Fat: 11 MINDFUL TIP:
Protein: 25 I like to add more volume to my meal by stirring in
Net Carbs: 19 some zucchini noodles and serving with a big italian
side salad!
feta gnocchi
ingredients:
1 package gnocchi (if you've
never tried this they are very
similar to pasta/dumplings)
1 package cherry or grape

tomatoes
Fresh mozzarella (the pearls work

perfectly for this)
Feta (I used about 1/2 cup)
Avocado or olive oil (light

drizzle) or spray
Seasonings of choice (I use

directions:
about 1/2 tsp garlic + Italian 1. Spread gnocchi (don't cook) out onto large
seasonings, and salt/pepper) baking sheet
2.Add tomatoes and evenly distribute on sheet
3.Drizzle with a small amount of oil + season
4.Bake for 15 min. on 450F
5. Add mozzarella pearls + feta
6. Return to oven and continue baking for 5 more

Yield/servings: 6 minutes or until cheese is melted
macros (approx)
per 1 serving: Eat as is as a pasta dish, or serve as a side with
your favorite chicken/veggies/side salad
Calories: 159
Fat: 7
Protein: 8
Net Carbs: 18
white chicken
roll-ups
ingredients:
2 Joseph Lavish Bread wraps
Filling:
3 cups chopped chicken (I
usually just shred up a
rotisserie chicken for these)
1 bag microwavable broccoli
1 cup skim ricotta (or cottage
cheese)
1/2 cup shredded cheese (I
use italian blend)
1/4 cup bacon bits
1/4 tsp garlic, italian,
seasoning salt, pepper
Topping:
1 jar alfredo
directions:
More cheese for topping
1. Cook/dice chicken (or shred rotisserie chicken)
(approx 1/2 cup, I use
mozzarella) 2. Mix together chicken, ricotta, cheese, bacon
*adjust amounts to fit YOUR needs* bits, broccoli (cooked/chopped), seasonings
3. Spread half of this filling onto 1 Lavish bread
(just cover half of the wrap), then roll into log
shape
4. Repeat with the other half of the filling and
another Lavish bread. Then slice each log into 3
even pieces
Yield/servings: 6 5. Lay each into a 9x13 baking dish and cover with
macros (approx) alfredo sauce and more cheese if preferred
per 1 serving: 6. Bake on 375 for 20-25 minutes, I like to serve
Calories: 277 mine with an italian side salad :)
Fat: 13
Protein: 25
Net Carbs: 11
french onion
chicken Casserole
ingredients:
1 rotisserie chicken (or 2
cups shredded chicken)
3 laughing cow cheeses (or

1/2 block cream cheese)
1 (5 oz) container plain

Greek yogurt
1 can cream of chicken

soup (fat free if preferred)
1/4 cup shredded

mozzarella
1/2 packet Lipton onion directions:

soup seasoning mix 1. In a bowl, mix together greek yogurt, cream
of chicken, laughing cow cheeses, cheese,
Topping: crushed Ritz soup mix seasoning, and chicken.
and/or French Fried Onion
topping (approx 1/2 cup
2. Spread mixture into an 8x8 baking dish
each)
3. Sprinkle crushed Ritz crackers and french
fried onion topping on top (you can use one or
the other, but I like to mix both)
4. Lightly mist with cooking spray (or drizzle

melted butter), cover with foil, and bake on 350
Yield/servings: 6 for 25-30 min
macros (approx)
per 1 serving: Serve as is as a low carb meal, or add over a
Calories: 215 bed of rice! I like to pair mine with a side of air
Fat: 9 fried green beans or broccoli.
Protein: 17
Net Carbs: 15
surf + turf
ingredients:
2 steaks of choice (I usually get
sirloin) approx 4 oz each
(OPTIONAL: can marinate in a bowl

with a splash of soy sauce, 1/4 cup
italian dressing, 1 TBS minced garlic,
drizzle of honey, salt/pepper, I've let
mine sit as little as 15 minutes, or if
you have time can let it marinate for
several hours)
4 oz shrimp of choice (I usually

get raw, tail off) thawed
1 TBS butter
3/4 cup half and half (or heavy
cream)
1/4 cup (or more) parmesan directions:
1/4 tsp: cajun, seasoning salt,
STEAK: Cut your steak into bite sized chunks and let
pepper, garlic, paprika
them marinate in a bowl while you get your other
(I like to serve mine over mashed ingredients ready (or overnight). Pat dry, then place
potatoes, I make a bag of instant but steak bites in an air fryer, I do 400F for 4 min. then
feel free to prepare your favorite) flip, another 2-4 min or until done to liking.
SHRIMP: Get a skillet and drizzle a little avocado oil

or olive oil, let this get hot then add thawed shrimp
(make sure you've patted them dry), spread them
out in skillet, don't pile them up on each other.
Once one side has a nice brown sear, flip pieces

Yield/servings: 2 and sear the other side. Add a small pat of butter
and turn heat to low. Add half and half, seasonings,
macros (approx) and stir until thickened. Stir in parmesan and turn
per 1 serving: heat off.
Calories: 397
Prepare mashed potatoes or other sides of choice. I
Fat:24
like to assemble with mashed potatoes on bottom,
Protein: 39
add steak bites, then top with shrimp + cream
Net Carbs: 4
sauce. (Macros do not include sides)
mini meatloaves
ingredients:
1 egg
1/2 cup italian breadcrumbs
1/4 cup milk
1/2 cup ketchup
1/2 tsp salt/pepper
Sauce:
1/2 cup ketchup
2 TBS soy sauce
2 TBS brown sugar (or substitute
like Swerve)
directions:
1. In a large bowl mix together lean ground beef
(raw), egg, breadcrumbs, milk, ketchup,
salt/pepper (this is going to work best if you use
your hands to mix together, I know seems odd
but it really helps combine ingredients).
2.Form meat mixture into small, rounded

"loaves" (anywhere from 4-6 loaves, depending
on how big you prefer them), place on a large
baking sheet lined with foil (spray with cooking
spray)
Yield/servings: 4 loaves
3.I like to press in the center of each loaf to
macros (approx)
per 1 loaf: make an indentation or a "well", this helps the
center cook and holds the sauce better.
Calories: 319
Fat: 10
Protein: 28 4.Bake on 375 for 20 min. then spread sauce
Net Carbs: 28 over each loaf and continue cooking for 10-15
more min. or until center is fully cooked.
glizzy bites
ingredients:
2 turkey dogs
Filling:
2 laughing cow cheeses
1 tsp pickled jalapeno (optional)
1/2 tsp ranch seasoning powder
3 slices bacon (cut in half)
directions:
1. Slice turkey dogs into thirds (should have 3
equal sized bites from each dog)
2.In a small bowl, mash the laughing cow

cheeses, shredded cheese, ranch seasoning,
and pickled jalapenos together until combined
3.Take (raw) bacon and cut in half, spread a little

of the cheese dip evenly onto each
4.Place turkey dog piece on bacon + roll up,

Yield/servings: 2 secure with a toothpick (or uncooked spaghetti
noodle works great here haha)
macros (approx)
per 1 serving:
5. Place in air fryer + sprinkle small amount of
Calories: 232
Fat: 21
brown sugar (or brown sugar substitute like
Protein: 15 Swerve or Splenda)
Net Carbs: 2
6. Air fry for 12-15 min on 390F
lazy orange chicken
ingredients:
5-6 chicken nuggets (I get
Tyson air fried nuggets)
1/3 cup rice of choice (I use

instant)
1 TBS orange marmalade + 3

TBS teriyaki or BBQ sauce
Veggie of choice (I like cooked

broccoli or green beans with
this)
directions:
Light yum yum sauce optional
1. Cook chicken nuggets in air fryer or oven
(Walmart)
according to package directions
*adjust amounts to fit YOUR needs* 2. Mix together orange marmalade + teriyaki
sauce (or BBQ) sauce
3. Once nuggets are done, toss them in the
sauce until coated
4. Add rice, veggies of choice + top with
light yum yum sauce if preferred
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 353
Fat: 4
Protein: 17 (suggested amounts provided as an example
Net Carbs: 61 but of course modify to fit your
preference/needs)
lazy teriyaki chicken
ingredients:
Teriyaki Chicken:
6 boneless skinless chicken
tenderloins cut into bite
sized pieces
2 TBS soy sauce
1/4 cup teriyaki sauce (I
like Kikkoman)
garlic, ginger, pepper
(approx 1/4 tsp each)
directions:
1. Make sure chicken is thawed and patted dry, cut chicken
into bite sized chunks
2. Preheat air fryer for 5 min. place chicken in a bowl with

the teriyaki sauce, soy sauce, and seasonings. Stir until
coated.
3. Spread bites out in air fryer (try not to pile on top of each
other, we want a solid layer) and cook for 400F for 4 min,
flip/shake, and continue cooking another 4 min or until
done (chicken bites will be tender and white in the middle)
Feel free to toss or drizzle with more teriyaki sauce once

Yield/servings: 3 done!
macros (approx) Tips:

per 1 serving: *if you do not have an air fryer you can simply sauté chicken
Calories: 153 chunks in a large skillet set to medium/high heat
Fat:1
*this is great over rice, with veggies, or for meal prep!
Protein: 25
Net Carbs:12
Click here to see the air fryer I use!

lazy girl lo mein
ingredients:
Teriyaki Chicken:
6 boneless skinless chicken
tenderloins cut into bite sized
pieces
2 TBS soy sauce (or coconut
aminos)
2 TBS teriyaki sauce (I like
Kikkoman)
garlic, ginger, pepper (approx
1/4 tsp each)
Noodles:
approx. 6-8 oz noodles (half
box), I usually use linguine
noodles but you can also get stir
fry rice noodles or any other
asian style noodle
directions:
Sauce: 1. Make sure chicken is thawed and patted dry, cut chicken
1/4 cup teriyaki sauce into bite sized chunks
1 TBS brown sugar or substitute
2. Preheat air fryer for 5 min. place chicken in a bowl with
the teriyaki sauce, soy sauce, and seasonings. Stir until
aminos)
coated.
Add ons: I usually roast broccoli or 3. Spread bites out in air fryer (try not to pile on top of each
other stir fry veggies to add into this other, we want a solid layer) and cook for 400F for 4 min,
for more volume! Can top with light flip/shake, and continue cooking another 4 min or until
yum yum sauce if you prefer done (chicken bites will be tender and white in the middle)
4. Boil noodles (I like the fasta pasta cooker but you can
prepare on stovetop if you wish)
Yield/servings: 3 5. In a large skillet, add sauce ingredients and heat until
combined, stir in cooked noodles/veggies. Top with
macros (approx) chicken + sauce.
per 1 serving:
Calories: 356 Tips:
Fat: 2 *if you do not have an air fryer you can simply sauté chicken
chunks in a large skillet set to medium/high heat
Protein: 33
Net Carbs: 54
Fancy Ramen
ingredients:
1 ramen noodle package
1/2 TBS butter
frozen veggies of choice (I like
frozen peas/carrots), to taste
1 tsp minced garlic
aminos for less sodium)
1 tsp peanut butter
2 tsp brown sugar (or Swerve)
1/4 tsp ginger
pinch red pepper flakes
Optional:
add chicken/shrimp, chopped
peanuts, extra veggies!
directions:
Tip: to make this more macro-
1. Prepare ramen noodles (I place mine in a
friendly, try using only HALF the
package of ramen, and replacing bowl filled with water and microwave for 5
with extra veggies like zucchini min, but you can cook on stovetop if you
noodles, roasted broccoli, or stir prefer), you don't need the seasoning packet
fry! for the noodles but can use it to season meat
with if preparing chicken!
2. In a skillet melt butter, add frozen veggies

and saute until tender. Add 1 tsp minced
garlic, soy sauce, peanut butter, brown sugar,
seasonings and stir until melted/thickened.
Yield/servings: 1
3. Drain most of the water from noodles then
macros (approx) add to skillet, stir until combined with sauce.
Calories: 461
Fat: 22 4.Serve with chicken, shrimp and stir fry
Protein: 11 veggies if preferred.
Net Carbs: 49
sticky shrimp
ingredients:
6-8 oz shrimp
seasonings: seasoning
salt, pepper, paprika,
garlic (just a sprinkle of
each is fine)
SAUCE:
3 TBS light mayo
1-2 TBS sweetened
condensed milk
1 tsp honey (I like hot honey)
1/4 tsp cajun seasoning
2 tsp chopped walnuts

directions:
1.Thaw shrimp + pat dry, season both sides
and air fry 370F for 4 min, flip, and another
3-4 min. or until done
2.Stir sauce ingredients together in a bowl,

when shrimp are done, toss them in sauce
until coated
3.Plate + sprinkle with chopped walnuts
Yield/servings: 2 4.I like serving mine with rice + air fried

green beans or broccoli
macros (approx)
per 1 recipe:
Calories: 329
Fat: 16
Protein: 25
Net Carbs: 21
Bang-Bang shrimp
ingredients:
6-8 oz shrimp (any kind is
fine, I use fully cooked,
tail off just for
convenience sake)
seasonings: seasoning
salt, pepper, paprika,
garlic (just a sprinkle of
each is fine)
SAUCE:
2 TBS light mayo
1-2 tsp honey
1 tsp chili crisp (Walmart, not
spicy in this)
directions:
1.Thaw shrimp + pat dry, season both sides
*adjust amounts to fit YOUR needs* and air fry 400 for 2 min, flip, and another 3
min. or until done (if you're using raw,
increase time and cook until shrimp is
cooked through)
2.Stir sauce ingredients together in a bowl,

when shrimp are done, toss them in sauce
until coated
Yield/servings: 2 3.I like serving mine over white rice + air

fried green beans or broccoli
macros (approx)
per 1 recipe:
Calories: 154
Fat: 6
Protein: 16 sides/rice not
included in
Net Carbs: 8
macros,
adjust to fit
your needs
snacks +
sweets
sides
OTHER IDEAS:
HOME FRIES
Potatoes of choice (I use red or russet) for me 1 potato will make
2 servings of fries, slice into even sizes fry shape pieces
spray with oil or cooking spray of choice (I use avocado oil spray)
toss in seasonings of choice (I use salt, pepper, garlic powder,
cajun seasoning)
Air fry: 400F for 10 min, shake, 5-10 more min OR bake in oven
425F for 10 min, flip, 10-15 more min
ITALIAN SALAD
Lettuce/spinach/salad mix of choice
Veggies of choice: I like thinly sliced red onion, pepperoncini (or
banana) peppers, you can also add tomato/olives if you like
Cheese of choice: I usually add feta or parmesan
Dressing: lightly drizzle + toss in Olive Garden Light Italian or
other dressing of choice
can also add sliced pepperonis or grilled chicken to this!
MY GO TO GREEN BEANS
I get the frozen LONG cut green beans
Spray with oil or cooking spray of choice
Season generously with garlic powder, seasoning salt, pepper, (and
sometimes cajun depending on what you're making)
Air fry on 370 for 7-8 minutes or until they look crisp (or bake on 400F)
You can give them a squeeze of lemon juice + sprinkle with parmesan
cheese here if you like
*I do the same exact process using FRESH broccoli* Both amazing!
LAZY GIRL MEXICAN RICE

1 cup instant rice (I use white)
1 cup water
1/2 tsp Knorr Caldo De Tomate (from Walmart, in Hispanic food aisle)
pinch of salt, squeeze of lime juice (optional)
Mix seasoning with water and pinch of salt, add rice and stir just until combined.
Microwave according to box directions (usually 6 minutes). Let it sit for a minute
after cooking then fluff with fork.
*If you do not have the seasoning you can mix a little tomato paste (1/2 tsp
approx), and seasonings like salt, garlic, cumin, chili powder into water or chicken
broth instead
Tortilla chips
ingredients:
1 low carb tortillas (I
use Mission Carb
Balance)
Cooking spray, salt
directions:
1.Cut tortilla into 8 triangles each (like
you'd slice a pizza)
2. spray each side with cooking spray of

choice, lightly salt
3. air fry, I do 380F for 4 min, flip, 4 more

min
If baking in oven, lay chips on a foil lined

baking sheet and bake on 350 for 5 min,
Yield/servings: 1
flip, 5 more min.
macros (approx)
per 1 recipe:
Calories: 70
Fat: 3.5
Protein: 5
use these as nachos, snacking, or as a
Net Carbs: 3
crunchy topping! adjust servings to fit your
needs.
single serve guacamole
ingredients:
1 single serve guacamole cup
(like wholly guacamole brand,
or walmart marketside brand)
1 TBS pico (I use store bought)
1/4 tsp garlic powder, cumin,

salt/pepper
directions:
1. In a small bowl or tupperware, mix together
guacamole cup with pico
2. Add seasonings and squeeze of lime juice
3. Enjoy immediately or store in fridge for later

(may turn a little brown but it doesn't affect
flavor/quality, color change is just due to
oxidation)
Yield/servings:1 serving 4. Enjoy with tortilla chips, pretzels, wheat

thins, veggies, sliced peppers, etc.
macros (approx)
macros will vary based
**also great as a burrito bowl or taco salad
on your brand of topping**
guacamole, chips, and
amount eaten
Babybel Bombs
ingredients:
2 Babybel cheese
1/2 bag Quest chips (I like

chili lime flavor) crushed, OR
small bowl of Italian
breadcrumbs
2 TBS egg beaters (or 1 egg

whisked well)
directions:
1. Dunk babybell cheese in a small bowl of egg
beaters (or whisked eggs)
2. Crush chips into fine crumbs, toss babybells

in bag and shake, I also like to press the
babybells in the bag so the chip crumbs stick
better
3. Place cheeses in air fryer + cook for 5 min. on

300F (or until melted, but not too melted)
Yield/servings: 1
4.Serve with marinara + other assorted snacks (I
like apples, pepperonis, and pickles on my
macros (approx)
Calories: 177
snack plate :)
Fat: 7
Protein: 26
Net Carbs: 3
fit-ish Taki Bites
ingredients:
I know this sounds questionable
but you have to trust, this is such a
satisfying/flavorful snack! So
crunchy and yes, packed with
nutrients!
3-4 Baby bell peppers
Laughing Cow Cheese (I use

light, could also use cream
cheese)
Dill pickles of choice (I use the

spears)
directions:
Takis (or hot cheetos) macros
will be for 7 takis 1. Cut the ends of 3-4 baby bell peppers, divide
your laughing cow cheese or cream cheese
evenly amongst peppers and spread on the
inside of each.
2.Slice your pickle spear long ways and place a

slice inside each pepper, repeat with the takis.
3. Enjoy your crunchy snack! I usually always

have a small portions of takis with this :)
Yield/servings: 1 (all)
macros (approx)
Calories: 108
Fat: 6
Protein: 4
Net Carbs: 11
"fried" pickle
ingredients:
1 pickle spear (I like Claussen)
cheese of choice (you can use

shredded or sliced (not
processed, real cheese), I like
shredded Colby Jack best,
approx. 1/4 cup)
Optional: 2 takis for crunch
Optional Dipping Sauce: can

serve with ranch, or make your own
ranch by combining 1/2 ranch
seasoning packet, 5 oz plain greek directions:
yogurt and thin it out with some
milk, stir well 1. In a non stick skillet, place cheese in a thin
circular layer, turn heat on medium high. Let
cheese sit until it begins to bubble.
2.Once it bubbles for a minute, use a spatula or

fork to peek at the underside, when it's golden
brown/toasty, add your pickle spear (and
optional takis) then fold so that pickle is wrapped
in cheese
3. Remove from heat + serve with optional

Yield/servings: 1
dipping sauce
macros (approx)
Calories: 105
Fat: 6
Protein: 8
Net Carbs:2
easy Garlic Knots
ingredients:
8 Babybel cheeses
1 can crescent rolls
2 TBS butter, sprinkle of garlic

powder + italian seasoning
directions:
1. Open + separate crescent rolls, wrap 1 babybel
cheese in 1 crescent roll dough
2. Place on a baking sheet + brush with melted

garlic butter
3. Bake on 350F for 15-17 min
4.Serve with marinara (I love to serve these with

pasta + a big italian side salad!)
Yield/servings: 8
macros (approx)
Calories: 175
Fat: 12
Protein: 7
Net Carbs: 11
pizza sticks
ingredients:
2 slices mozzarella cheese
6-8 turkey pepperonis
optional sprinkle of
garlic/italian seasonings
dipping sauce of choice (I use

marinara or pizza sauce to dip)
directions:
1. On a baking sheet (I like to line mine with
parchment paper), lay out cheese slices
2. Top with turkey pepperonis
3. Bake on 400F for 5-7 min or until cheese is

golden/toasty.
4. Using a fork/spatula, gently peel up the

edges and roll each cheese slice
Yield/servings: 2 = 1 serving
5. Dip in sauce of choice
macros (approx)
Calories: 135
Fat: 9
Protein: 15
Net Carbs: 1
Snack.attack
a few more of my favorite snack combos! I shop at Walmart but
these should also be available at other grocery stores as well.
caramel corn rice cake with PB +

chocolate chips
guacamole cups (I like to dip Dots Pretzel

sticks in mine)
1 PLAIN chobani greek yogurt mixed with

1/2 package dry ranch seasoning (can
thin out with a splash of milk if you prefer)
dates with peanut butter + choc chips
hard boiled eggs + Franks hot sauce
Greek yogurt with fruit/sprinkle of

granola
Cheese + jerky or turkey pepperonis
Apples + peanut butter (or PB2)

1 min lava cake
ingredients:
3 TBS dry cake mixture (see
instructions, one box must be
angel food cake mix, the other
can be any flavor cake mix)
2 TBS water
1 truffle (I like Lindor) or
Hershey kiss, etc.
Toppings of choice: whipped

cream, halo top ice cream,
chocolate or caramel syrup
(sugar free if preferred), etc. directions:
1. Mix together your DRY boxed cake mixes
(one must be angel food cake, the other can
be any flavor, I use chocolate for this) I like
to store this dry mixture in a large
tupperware or ziploc bag
2. Take 3 TBS from your mixed cake mixes

and mix with 2 TBS water in a small bowl or
mug. Stir until well combined. It should be
light and fluffy.
Yield/servings: 1
3. Add a truffle or Hershey kiss right in the
macros (approx) middle (can gently spoon some of the
Calories: 226 mixture on top to cover)
Fat: 8
Protein: 3
Microwave for 45 seconds or until done.
Net Carbs: 36
Add toppings of choice
key lime pie for 1
ingredients:
2 mini graham cracker pie crust (I
get Keebler brand from walmart)
1 single serve size yogurt of

choice (I use lime flavored
Chobani for this)
1 TBS dry pudding mix of choice

(I use cheesecake flavor, you can
use sugar free if you prefer)
1 TBS cool whip
optional lime zest
Optional topping ideas:

crushed cookies
lime zest
directions:
whipped cream
caramel sauce (sugar free if 1. Stir pudding mix and cool whip into yogurt
preferred) container until smooth, if adding lime zest (I
just rub my lime on a cheese grater) add a bit
here and stir.
2. Divide mixture evenly into 2 mini pie crusts
3. Optional: top with toppings of choice,

enjoy immediately or chill
Yield/servings: 2
If you do not have the mini pie crusts you can
simple enjoy this as a dip with graham
macros (for 1)
Calories: 202
crackers!
Fat: 6
Protein: 7
Net Carbs: 28
single serve apple pie
ingredients:
1 granny apple, diced (peeled
if preferred)
1 tsp brown sugar (or brown

sugar splenda/swerve if
preferred)
1/4 tsp cinnamon (or more)
Crumble:
1/2 TBS butter (softened, NOT
melted)
1 TBS brown sugar (or
subsitute)
1 TBS flour
Optional: mini graham cracker pie

directions:
crust, frozen cool whip, halo top 1. Dice apple into bite sized chunks
ice cream, chopped nuts, caramel
sauce, etc.
2. In a small bowl mix apple chunks, brown
sugar, and cinnamon until coated. Microwave
this for 1 minute.
3. While your apples are in microwave, make

crumble in another small bowl. Soften butter
then mix with brown sugar + flour (I mash
mine together with a fork until it looks like
sandy crumbs).
Yield/servings: 1
4. Sprinkle crumble over apples and
macros (approx)
Calories: 176
microwave again for 45 seconds (or 1 minute).
Fat: 6
Protein: 2 5. Feel free to top with toppings of choice
Net Carbs: 28 and enjoy, OR add this to a mini graham
cracker pie crust for a real treat!
Snickers Salad
ingredients:
1 granny apple, diced
1 single serve size greek yogurt

of choice (I use vanilla)
1 TBS cool whip
1/2 TBS chocolate pieces of

choice (I like to use crushed
heath pieces but you can use
chopped snickers if you prefer)
optional caramel syrup for

drizzling (sugar free if
preferred)
directions:
1. Dice apple into bite sized chunks
2. In a small bowl, stir yogurt + cool whip

together, then add apple chunks, stir.
3. Add crushed heath/snicker pieces on top

and drizzle with optional caramel sauce
Yield/servings: 1
macros (approx)
Calories: 297
Fat: 8
Protein: 13
Net Carbs: 40
Strawberry
cheesecake fluff
ingredients:
1 container light cool whip
(8oz)
1 box cheesecake Jello mix (3

oz) sugar free if preferred
2 single serve containers

strawberry yogurt (I use yoplait
but you can use Greek for more
protein if preferred)
sliced strawberries to taste (I

usually add 1-2 cups)
optional diced pineapple

chunks, and chopped pecans directions:
Optional topping ideas: 1. Mix cool whip and cheesecake jello mix
crushed graham crackers
together until smooth, fold in yogurt.
granola
shredded coconut
chopped nuts 2. Slice strawberries (and pineapple or other
fruit of choice), fold into mixture.
3. Add chopped pecans for crunch or wait and

add them on top! Serve with toppings of choice,
I like crushed graham crackers on mine :)
4. Store in an air tight container in fridge.

Yield/servings: 7
macros (approx)
Calories: 167
Fat: 4
Protein: 2
Net Carbs : 32
Oreo cheesecake fluff
ingredients:
1 container light cool whip
(8oz)
1 box chocolate pudding mix

(3 oz) sugar free if preferred
2 single serve containers

yogurt (I use yoplait cookies
and cream but you can use
Greek for more protein if
preferred)
crushed Oreo Thins to taste
Optional topping ideas:

granola
shredded coconut
directions:
chocolate chips 1. Mix cool whip and pudding mix together
until smooth, fold in yogurt.
2. Fold crushed Oreos into mixture
3. I like to serve this with more crushed oreos

on top and with a side of strawberries :)
4. Store in an air tight container in fridge.
Yield/servings: 7
macros (approx)
Calories: 162
Fat: 6
Protein: 2
Net Carbs: 26
Smoothie bowl
ingredients:
1/2 banana
1 frozen smoothie pack (I use
the Pitaya Foods brand from
Walmart for these) OR you can
use frozen berries/fruit instead
(approx 1/2 cup-1 cup)
splash of juice, milk, or water
(approx 2-3 TBS)
Toppings of choice:
I use the other 1/2 of my banana,
sliced
sliced strawberries
directions:
granola (1-2 TBS)
1. Add fruit, smoothie pack (or frozen fruit),
optional honey drizzle and splash of juice/water, or milk to blender.
Blend (add more liquid if needed) until
smooth and consistency is to your liking.
For a thinner consistency, add more liquid.

For a thicker consistency, add more frozen
fruit or ice.
Add toppings of choice
Yield/servings: 1
macros (approx)
Calories: 217
Fat: 8
Protein: 3
Net Carbs: 32
Cinnamon sugar chips
ingredients:
1 pita bread (I use Joseph's
brand pita for these)
tiny slice of butter approx. 1

tsp
1-2 TBS sugar (or substitute

like Swerve or Splenda)
cinnamon to taste
cooking spray of choice
Optional dipping sauce:

1/2 TBS nutella
small splash of protein shake (I directions:
use Fairlife) or milk
1. Cut pita into 8 triangles (like a pizza)
2. Toss chips in your tiny bit of melted butter

until coated, then immediately sprinkle/toss in
sugar/cinnamon mixture
3. Place chips in air fryer (or on baking sheet for

oven) mist with non stick cooking spray
4. Air fry on 330 for 3 min, flip, then 1-2 more

Yield/servings: 1 (not including min or until crisp (if baking in oven, turn heat up
optional dipping sauce)
to 400F)
macros (approx)
Calories: 122
To make optional sauce (for dipping or drizzling)
Fat: 5 add nutella + small splash of protein shake/milk
Protein: 4 and stir or whisk until smooth (will take a little
Net Carbs: 15 elbow grease, mix, mix, mix!)
fit-ish reeses
ingredients:
1 single serve container greek
yogurt (I use vanilla) approx 5
oz
1 TBS sweetener of choice (I

use sugar)
1 cup powdered peanut butter

(PB2 powder)
chocolate coating:
approx 1/2 cup chocolate
chips of choice (I use milk
chocolate)
directions:
1. In a bowl, mix together yogurt, powdered
peanut butter, and sugar until combined
2. Using your hands to press mixture together into

desired shape (can make small balls or egg
shapes)
3. In a separate bowl, add chocolate chips and

microwave for 30 seconds (STIR!), then 30 more
seconds, then stir, repeat this process until
chocolate is smooth/melted (do not forget to stir
Yield/servings: 1 and do not overheat or your chocolate will
burn/clump)
macros (approx)
4. Dip each peanut butter ball into chocolate to
Calories: 134
coat then place on parchment paper or foil to
Fat: 5
harden.
Protein: 10
Net Carbs: 10
5. Store in fridge (or freezer to last longer)
GROCERY GUIDE
A FEW OF MY WALMART FAVORITES!
Fresh Dairy Meats

Fresh Cravings restaurant
style salsa Greek yogurt of choice Frozen skinless chicken
Marketside prepackaged Fairlife protein shakes breast tenderloins (these
salads Egg Beaters liquid egg cook quicker than the
Marketside guacamole whites-so convenient + breasts)
cups low cal (they are egg Shrimp
Marketside broccoli slaw whites in a carton) Butterball Turkey bacon
Potatoes (I like red) Prepackaged hard- Turkey sausage links
Fruit of choice boiled eggs Cacique Chorizo
Fresh Baby spinach (I store Balanced Breaks Butterball lean Italian turkey
in freezer + use this frozen String Cheese/Cheese sausage
for smoothies) Cubes Butterball ground turkey
Barilla Pesto sauce Babybel cheese Great value turkey pepperoni
(refrigerated section) Laughing Cow Cheese snack sticks
Marketside Hummus Wedges Canned chicken/Tuna
Nasoya Won Ton Wraps Milk of choice (I like Smithfield pork tenderloin
Squeezable minced garlic skim and Silk almond Rotisserie Chicken
(literally use this in milk) Walmart also carries "pre-
everything) Kraft Fat Free Shredded pulled" rotisserie chicken
Cheese that is really good (even
Fairlife Protein Shakes leftover) and so easy
Carbs Pantry Frozen

Quest Chips Tyson Air Fried Chicken Strips
Sara lee 45 calorie Ritz Crips & Thins
(also comes in nuggets!)
Delightful bread Lay's Poppables
Skinny Pop Birdseye veggie pasta-Rotini
Healthy Life bread Marinara
Pretzel Thins
Healthy life low carb Cinnamon roasted almonds Green Giant zucchini spirals
hamburger + hot dog buns Cocoa yogurt raisins Green Giant steamers
Joseph’s pita bread Sun-maid sour raisins Mediterranean veggies
Joseph’s Lavish bread Zone perfect cookie dough bar
Atkins Endulge chocolate coconut Green Giant Veggie Tots
Mission Carb Balance Bird's eye chicken flavored rice
bar
tortillas PB2 powder (low cal peanut Bird's Eye Oven Roasters
Ole Extreme Wellness butter) brussels + carrots
wraps (tortillas) Veggie straws-zesty ranch HaloTop ice cream
Flat Out flatbreads Caramel rice cakes
Luigi's Italian Lemon Ice
True Lemon Drink mixes
Thomas Low carb English Knorr Granulated Bouillon Tomato Great value fruit smoothie
muffins Chicken seasoning (for Mexican packets (different flavor
Barilla protein spaghetti rice) varieties available)
noodles Better Than Boullion roasted Morning Star chicken patties
Minute Rice (Jasmine rice chicken paste (sooo versatile) (Buffalo kind too!)
La Choy Teriyaki Sauce or Panda
is my favorite) Morning Star black bean
Express (any thick teriyaki sauce
Annie Chun sticky rice will work) burgers
Banza noodles Olive Garden Light Italian Dressing Kodiak Frozen Waffles
WEEK 1
Breakfast lunch Dinner
Philly cheap
Breakfast Meal prep bowl of steaks, with side(s)
Monday bowl choice (I like to
make 3 at a time)
of choice (I usually
do home fries +
green veggie)
Philly cheese fries

Tuesday Breakfast
bowl
Meal prep (using leftover
meat from night
bowl before) add green
veggie of choice
Fit-ish Buffalo chicken Hot honey chicken

breakfast pizzas (using sandwich on low
Wednesday pizza English muffins)
fruit/veggie, chip
carb bun with
fries/veggies of
or crackers choice
Fit-ish Make a big chicken

breakfast salad using leftover Meal prep
Thursday pizza hot honey chicken
from night before
bowl
Protein bar or pinwheels or Lazy orange

shake, english wrap of choice, chicken with
Friday muffin with peanut fruit/veggie, chip rice/veggies of
butter/fruit of or crackers choice
choice
Snacks: Peanut butter/banana torilla roll-up | deli meat + cheese roll ups|
carrot sticks + ranch or hummus | protein bar/shake of choice
The meal plan above is simply an example of how you can lay out your
weekly meals, please adjust amounts + modify to fit your needs. I've also
included blank meal plan sheets in the following pages for you to fill out if
you'd like to plan your own week! If you need more ideas, my fit-ish and
soul-fuel cookbooks lay out 6 weeks of planned meals/grocery lists for you!
GROCERY
(modify amounts to accommodate your family's needs)
list
week 1
-Low Carb Wraps or Tortillas -Fresh veggies of choice (for wraps,
-Low carb buns breakfast bowls, sides, salads, etc.) I
-100 calorie English muffin like long cut frozen green beans or
-Deli meat of choice for wraps/snacking fresh broccoli for air frying
-Boneless skinless chicken breast -Fruit of choice (for snacking)
-Lean ground beef -Green bell pepper
-Turkey Bacon/turkey sausage -Yellow onion
-Frozen chicken (strips or nuggets) of -Salad mix/spinach (for salads/wraps)
choice -Hummus and/or plain greek yogurt
-Fries (homemade or frozen) (for snacks)
-Eggs/egg whites -Carrots
-Shredded cheese of choice -Franks hot sauce
-Laughing cow cheese (or cream cheese) -orange marmalade
-teriyaki sauce
-1 au jus seasoning packet
-Will need ingredients for your meal -1 ranch seasoning packet
prep bowl of choice + pinwheels of -protein bars or protein shakes (for
choice (see previous page) breakfasts/snacks)
staples I always keep on hand that may not be listed:
see specific -butter/avocado oil -protein powder/bars/shakes

product -flour/sugar -oats + chopped nuts
recommendations -seasonings -instant rice/pasta
in grocery guide, I - soy sauce -peanut butter
shop at Walmart. -milk -honey
-eggs/liquid egg whites -salad dressing/condiments
WEEKLY MEAL PLAN
BREAKFAST LUNCH DINNER SNACKS
MON
click here to
download
TUE
your FREE
meal planner
WED
THU
journal!
FRI
SAT
SUN
NEED EVEN MORE IDEAS?
check out my other cookbooks!
Digital PDF you can pull up like an app OR print out if you prefer
Macro-friendly (meals are well balanced, and easy to fit within any
calorie range)
Macros listed (calories, carbs, fat, protein) for each recipe
Quick + easy recipes, bowls, pinwheels, meal preps, quick
lunches/dinners (fewer breakfast recipes than my other cookbooks)
Macro-cheat sheet
Grocery guide
How to find YOUR calorie deficit
Mindful eating guide (tips for learning how to eat WITHOUT tracking
HEAT & EAT

calories/macros)
Printable meal planning sheets
(my personal favorite)
Digital PDF you can pull up like an app OR print out if

you prefer
Macro-friendly (meals are well balanced, and easy to fit
within any calorie range)
Macros NOT listed (but still macro-friendly!)
Video tutorial linked for each recipe
Breakfast, lunch, dinner, snacks, sides, sweets
(combination of family style meals + meal prep)
Grocery guide
6 weeks of planned meals + correlating grocery lists
SOUL-FUEL Printable meal planning sheets
Digital PDF you can pull up like an app OR print out if you
prefer
Macro-friendly (meals are well balanced, and easy to fit
within any calorie range)
Macros listed (calories, carbs, fat, protein) for each recipe
Breakfast, lunch, dinner, snacks, sides, sweets (more
family-style meals, less single serve)
Grocery guide
6 weeks of planned meals + correlating grocery lists
Printable meal planning sheets
FIT-ISH
MaKayla Thomas
THANK
YOU!
I hope you enjoy these recipes as much
as my family does! Feel free to send me
pictures, share to your social media, or
come up with your own creations...make
sure to tag me so I can see all the
amazing things you come up with! And
most importantly, thank you so much for
your support!
Contact me:
[email protected]
Instagram/Tiktok: @makayla_thomas_fit
www.makaylathomas.com
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Holy Grail Cookbook

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My hope is that these quick and realistic (but also

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Can also print + store pages in a binder! (please

CARBS PROTEIN VEGGIES

SAUCES/FATS Protein Powder/Shakes/Bars

big mac Sauce:

yum yum Sauce:

Fiesta Lime Mayo:

bang bang Sauce:

honey mustard Sauce:

1/4 cup liquid egg whites

1/4 cup premade protein

1/4 tsp cinnamon

3. Sprinkle with brown sugar (optional) and bake for 20

1/2 cup egg beaters (or 2

ground breakfast turkey

add ins of choice: I like

*adjust amounts to fit YOUR needs*

1/2 cup egg beaters (or 2

chicken of choice (I typically

1 TBS shredded cheese

add ins of choice: I like hot directions:

*adjust amounts to fit YOUR needs*

1/2 cup egg beaters (or 2

1 TBS bacon bits (or

diced tomatoes (I use

*adjust amounts to fit YOUR needs*

1/2 cup egg beaters (or 1 real egg,

2 oz ground breakfast turkey

2 TBS shredded cheese of choice

veggies of choice: I like finely

*adjust amounts to fit YOUR needs*

1 "Just Crack an Egg" kit

*adjust amounts to fit YOUR needs*

Sprinkle of shredded cheese,

egg whites or 1 whole egg (make

2 slices turkey bacon or 1 turkey

Sugar free syrup for dipping

In a skillet sprayed with cooking spray, on

Cook (or microwave) 1 egg, or egg whites and

Yield/servings: Add turkey bacon or other toppings of choice

*adjust amounts to fit YOUR needs*

1/2 cup vanilla protein powder

ground breakfast turkey sausage

Sugar free syrup for dipping

You can make regular sized ones using a

*adjust amounts to fit YOUR needs*

1/4 cup shredded cheese

fillings of choice: I like 2-3

*adjust amounts to fit YOUR needs*

1 Tyson air fried chicken

Syrup of choice (sugar

2. Prepare chicken strip according to package

3. Assemble, 1/2 waffle, strip, other 1/2 waffle

4. Drizzle with syrup or dip, this goes perfectly

*adjust amounts to fit YOUR needs*

1/4 cup premade protein shake

1/4 cup egg makers, egg whites,

1 light (plain) laughing cow

*adjust amounts to fit YOUR needs*

1/4 cup premade protein shake

1/4 cup egg makers, egg whites,

2 turkey sausage links

syrup of choice for dipping

*adjust amounts to fit YOUR needs*

Reese's Oatmeal: prepare oatmeal according to package directions,

1/4 tsp of each: salt, pepper,

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs

adjust amounts to fit YOUR needs