Fitmeals Cookbook

Chapter 1

Breakfast

Israeli Poached Eggs

Vegetarian
Submitted by innocentcriminal52
Nutrition Facts Whole Recipe Calories 600 Fat 24g Carbs 74g Protein 24g With Bacon Calories 670 Fat 30g Carbs 74g Fat Carbs Protein

16% 36% 49%

With Bacon

Fat Carbs Protein

16% 39% 44%

2

Ingredients 1 tbsp Olive Oil 1 oz Diced Onions 1/4 cup Diced Tomatoes 1 clove Garlic, diced 1/2 cup Chickpeas or Black Beans 1 can (8oz) of Tomato Paste Salt, Pepper, & Cumin 2 Eggs 2 strips of Bacon (optional) Directions 1. Heat Olive Oil and simmer Onions, Tomatoes, and Garlic. Continue to simmer until fragrant. 2. Add Chick Peas and Tomato Paste. Season with Salt, Pepper, & Cumin. 3. Simmer for 20 minutes. Add Bacon for avor if you would like. Preheat oven to 450F (232C). 4. Empty mixture into small oven glass dish. Crack 2 Eggs over mixture. Top with Feta Cheese, Parsley, and Sriracha if desired. Baked for 10-15 minutes.

Original Post

Pizza Omelette
Low Carb Low Cal
Submitted by rippedrecipes

Nutrition Facts - Whole Omelette Calories 189 Fat 8g Carbs 7g Protein 23g Sodium 726mg Fat Carbs Protein

38% 48%

15%

Ingredients 30g Part Skim Mozzarella Cheese 6 Hormel Turkey Pepperoni Slices 100g Egg White 1/4 tsp Ground Basil 1/4 tsp Ground Oregano 1 dash Black Pepper & Salt 1/4 tsp Ground Thyme 1/4 cup Great Value No Salt Added Tomato Sauce

Directions 1. Add a blend of spices to the egg whites: oregano, thyme, basil, parsley & salt and pepper. 2. Pour egg whites into pan on high heat, cook at until almost all egg white has cooked. 3. Add 1/4 cup tomato and spread with spoon 4. Add cheese and pepperoni 5. Cover frying pan with lid or put in oven on low/broil to melt cheese & cook pepperoni (no more than 5 minutes) Original Post Ripped Recipes

Tiramisu Protein Pancakes

High Protein
Ingredients For the Pancakes 1/3 cup Rolled Oats 1 scoops (30g) Vanilla Protein Powder 2 tbsp Ground Flax Seed 1/2 tsp Sodium-Free Baking Powder 1 Egg White 1/4 cup Strong Brewed Cold Coee 1/2 tsp Vanilla Extract 1/4 tsp Coee Extract For the Sweet Cream Filling (optional) 1/3 cup Low Fat No-Salt-Added Cottage Cheese 1/2 Large Banana 1/8 tsp Coee Extract Unsweetened Cocoa Powder for dusting

Submitted by sfak

23% 45% 31% 43%

Just Pancakes

19%
With Cream

Nutrition Facts Calories 311 Fat Carbs 8g 24g

Fat Carbs Protein

38%

Fat Carbs Protein

With Cream Filling Calories 423 Fat 9g Carbs 40g Protein 46g
6

Protein 35g

Directions For the Pancakes 1. Heat a non-stick skillet or pancake griddle over medium heat. 2. In a small food processor or blender, ground oats into our. 3. Combine oat our, protein powder, ground ax, and baking powder in a bowl. 4. In a separate bowl, whisk egg white until frothy. 5. Add coee and extracts to egg white, stir and add to dry ingredients. 6. Stir until our is incorporated. 7. Let batter sit at least 5 minutes before continuing. 8. Spoon batter onto skillet surface, forming 3 medium-sized pancakes. 9. Cook 5-6 minutes per side, or until golden brown with crisp edges. For the Cream Filling Combine cottage cheese, banana, and extract in a small food processor or blender and blend until smooth. Original Post Kiss My Broccoli

Footnote: Nutrition facts may vary depending on which brand of protein powder you use

Stued Breakfast Peppers

Low Carb Low Cal
Calories 336 Fat 4g Carbs 44.8g Protein 34.4g Nutrition Facts -1 Half Pepper Calories 42 Fat 0.5g Carbs 5.6g Protein 4.3g Fat Carbs Protein

Submitted by rippedrecipes
Nutrition Facts -Whole Recipe

10% 39%

51%

Ingredients (Makes 8 Servings) 1 small Onion 1 cup of Mushroom slices 3 cups of Spinach 1/2 tsp Olive Oil 1/4 tsp Mrs. Dash Table Blend 1 dash Salt 16 tbsp Egg White 4 Bell Peppers Directions 1. Preheat oven to 375 F (190 C) 2. Saute Onion, Mushrooms, and Spinach in Olive Oil 3. Season with Mrs. Dash and Salt 4. Slice Peppers into halves, discard core 5 Distribute sauted vegetables evenly into the 8 halves 6. Add 2 tbsp Egg White to each half pepper 7. Bake for 45 minutes or until eggs are set

Original Post Ripped Recipes

Bacon and Egg Cups

Low Carb Low Cal Quick
Submitted by TheBarloth
Nutrition Facts - 2 Cups Calories 296 Fat 21g Carbs 0g Protein 20g Fat Carbs Protein

30%

70%

10

Ingredients - Makes 2 Cups 4 slices Turkey Bacon 2 Eggs Salt and Pepper Cooking Spray

Directions 1. Pan fry bacon with cooking spray until they re about halfway cooked 2. Spray a mun pan and use 2 slices of bacon to form a cup 3. Crack an egg in each cup 4. Bake at 350 F (175 C) for 5-15 minutes depending on how cooked you d like the yolk. 5. Season with salt and pepper Original Post

Berry Healthy Muns

Vegetarian Multi Meal Low Cal
Nutrition Facts Whole Recipe - 10 Muns Calories 1,603 Fat 15g Carbs 343g Protein 61g Nutrition Facts 1 Mun Calories 160 Fat 2g Carbs 34g Protein 6g Fat Carbs Protein

Submitted by poopOnU

13%

10%

76%
12

Ingredients - Makes 10 muns 1 -1/2 cups Whole Wheat Flour 1/2 cup Brown Sugar 1/4 cup Oat Bran 1/4 cup Quick Cooking Oats 1/4 cup Wheat Germ 1 tsp Baking Powder 1 tsp Baking Soda 1/4 tsp Salt 1/2 cup Blueberries 1/2 cup Raspberries 1 Banana, mashed 1 cup No Fat Yogurt 1 Egg 1 tbsp Applesauce 1 tsp Vanilla Extract Directions 1. MIx all dry ingredients in a bowl. Mix all wet ingredients in a separate bowl. 2. Combine the two mixtures 3. Pour pour mixture into a lined mun pan 4. Bake at 350 F (175 C) for about 18 minutes Original Post

Pumpkin Cinnamon Protein Pancakes

Vegetarian Low Cal
Calories 570 Fat 20g Carbs 63g Protein 40g Nutrition Facts - 4 Pancakes Calories 190 Fat 7g Carbs 21g Protein 13g Fat Carbs Protein

Submitted by HighProteinFoods
Nutrition Facts - Makes 12 Pancakes

27%

30%

43%

14

Ingredients 1/2 cup Pumpkin (not pumpkin pie lling) 1/2 tsp Cinnamon 1/4 tsp Baking Powder 2 Egg Whites 1/2 cup Oats 1/2 cup + 2 tbsp Water 1 scoop Vanilla Protein Powder 1/2 cup Toasted Pecans, chopped 3-5 packets of Stevia (or 1/2-1tbsp sweetener of choice) Directions 1. Put all of the ingredients in a bender and blend until smooth. You can use a hand blender and bowl if you have one 2. Heat a nonstick griddle coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle 3. Turn pancakes over when tops are covered with bubbles and edges look cooked. Original Post High Protein Foods

Egg White Pancakes

Vegetarian Low Cal
Calories 296 Fat 3g Carbs 55g Protein 22g Fat Carbs Protein

Submitted by debrashigley
Nutrition Facts

8% 26%

66%

16

Ingredients 4 Egg Whites 1/2 cup Regular Rolled Oats 1/2 cup Fresh Berries dash of Cinnamon Powdered Sugar Directions 1. Beat egg whites until foamy. 2. Add oats and cinnamon 3. Pour mixture into pan coated with cooking spray on medium heat. 4. When bottom of pancake begins to brown place 1/4 cup of berries onto pancakes 5. Flip pancakes and cook until both sides are golden brown. Top with remaining berries. Original Post In Deb s Kitchen

Bacon Egg and Cheese Muns

Multi Meal Low Cal
Submitted by jackiedoesdomestic
Nutrition Facts per Mun Calories 89 Fat 6g Carbs 2g Protein 8g Fat Carbs Protein

34%

57% 9%

18

Ingredients - Makes 12 Muns 3 Eggs 1 cup Egg Whites 7 strips of Bacon 1 Onion, chopped 4 oz Broccoli, chopped 1/2 cup 2% Low Fat Sharp Cheddar Directions 1. Preheat oven to 375F (190C) 2. Cook bacon in frying pan to desired crispiness and add chopped onion. When nished blot the bacon/onions with a paper towel 3. While bacon is cooking, steam broccoli 4. Grease mun pan with cooking spray. Divide broccoli evenly into each mun cup. Sprinkle cheese on top of broccoli. Finally add bacon/onion mixture 5. Whisk together eggs and egg whites with seasoning of choice 6. Pour egg mixture into each cup. Add just enough so top is moist 7. Bake for about 15 minutes. Original Post Jackie Does Domestic

Gypsy Eggs
Low Cal Low Carb
Submitted by ellimak

Nutrition Facts Calories 377 Fat Carbs Protein

Fat Carbs Protein

17g 19g 6g

9%

30% 60%

20

Ingredients 40g Spicy Chorizo, diced 1 can (14.5oz) No-Salt-Added Diced Tomatoes 2 Garlic Cloves, minced 1 Large Mushroom, chopped 2 tbsp Bell Pepper, chopped 1/4 tsp Cumin 1/4 tsp Paprika 1/4 tsp Chili Flakes 2 tbsp Fat Free Cottage Cheese 1 Egg 2 slices of Bread, toasted (for serving) Directions 1. Preheat oven to 375F (190C) 2. Saut chorizo over medium high heat until it begins to color. Set aside 3. Lower heat to medium. Cook garlic and onions in chorizo fat until onions become translucent and garlic is fragrant. Add bell pepper and mushroom. Toss well 4. After a minute or two return chorizo to pan and add can of diced tomatoes. Season with cumin, paprika, and chili akes, stir gently. Cover pan and simmer over medium low heat for 8 to 10 minutes 5. Pour mixture into a personal-sized casserole pan on a baking sheet. Use a spoon and make a small depression in the mixture. Place cottage cheese in depression and crack egg on top 6. Bake for 10 to 12 minutes or until egg whites set. The yolk should still be jiggly Original Post A Second on the Lips
21

Chapter 2

Lunch and Dinner

Pollo Asado Bowls

High Protein Multi Meal
Submitted by agentargoh

Nutrition Facts - Whole Recipe Calories 500 Fat 17g Carbs 43g Protein 45g

Nutrition Facts - 1/5 of Recipe Calories 500 Fat 17g Carbs 43g Protein 45g Fat Carbs Protein 36% 30%

34%
23

Ingredients (Makes 5 servings)

2.5 lbs Chicken Thighs 4 Medium Tomatoes 4 Red Bell Peppers 1 Red Onion 1 Sweet Onion 2 Serrano Peppers 2 Red Fresno Peppers 2 Limes 1 Bunch of Cilantro 2-3 Cups white rice 5-10 cloves of Garlic Olive Oil
Directions This is really a combination of 4 recipes that are layered to create a bowl. Pollo Asado Cilantro Lime Rice Salsa Pepper/Onion Mix

Pollo Asado 1. Combine the following 2. 3. 4. 5. 1/2 teaspoon black pepper 2 oz lime juice (2 limes) 2 teaspoons ground cumin 2 teaspoon white vinegar 2 oz olive oil 1/2 cup nely minced onion 1 teaspoon salt 2 nely minced garlic cloves 2 nely minced dried peppers

Pour over chicken and marinate 2-4 hours Grill or Pan fry until cooked throughout Dice into 1/2" squares (Think Chiptole chicken) Set aside

Cilantro Lime Rice 1. 2. 3. 4. 5. 6. 7. 8. Cook your rice Finely mince half a red onion into a LARGE bowl (Big enough to hold and mix the cooked rice) Finely mince half a bunch of cilantro and add to bowl When rice is done and cooled a bit add to bowl Pour some olive on the rice ( 2 oz) Squeeze 1 1/2 limes into rice. Save other half lime Lightly mix until cilantro is evenly spread throughout Set aside

Pepper & Onion Mix 1. 2. 3. 4. 5. 6. 7. Dice Red Peppers into half inch pieces Dice sweet onion into half inch pieces Heat pan on medium and olive oil (2-4 oz) and add 2 cloves minced garlic Once garlic darkens add pepper and onion mix Season with salt and pepper Stir mix occasionally until peppers soften Set aside

Salsa 1. 2. 3. 4. 5. 6. 7. 8. Finely mince 4 tomatoes and add to a mixing bowl Finely mince other half of red onion from cilantro lime rice add to bowl Mince 5 cloves of garlic and add to mix (adjust garlic to your palette) Mince other half of cilantro and add Mince fresno and serranos and add. Keep those seeds for heat! Squeeze second half of lime into mix Thoroughly mix. I even squeezed it in my hands to create a nice pulp Done!

Now in a bowl add in this order 1. 2. 3. 4. 5. Rice Chicken Pepper Mix Salsa A dollop of Plain Greek Yogurt and Sriracha

Original Post

Kung Pao Chicken

High Protein Multi Meal
Calories 2,907 Fat 78g Carbs 72g Protein 450g
Nutrition Facts - 1/3 of Recipe

Submitted by mike0802
Nutrition Facts - Whole Recipe

Calories 969 Fat 26g Carbs 24g Protein 150g Fat Carbs Protein 25%

65%

10%

27

Ingredients (makes 3 servings) Marinade 1 cup Light Soy Sauce 4 tbsp Garlic Chili Sauce 1 tbsp Honey Crushed Chilies (omit if too spicy) Miscellaneous 3 lbs Chicken, cubed 1 diced Green Pepper 1 can chopped Water Chestnuts 2 tbsp Sesame Oil 30g Sesame Seeds 28g Roasted Unsalted Peanuts 2 tbsp Chopped Scallions

Directions 1. Combine ingredients for marinade and allow chicken to marinate for at least 30-60 minutes. 2. Pour all chicken with marinade into a heated pan with 2 tbsp of Sesame Oil 3. Heat on high fro 5 minutes 4. Add Green Peppers 5 Add can of Chopped Water Chestnuts 6. Turn down to simmer until sauce is reduced 7. Just before plating add Sesame Seeds and Roasted Unsalted Peanuts 8. After plating garnish with Chopped Scallions Original Post
Footnote: I added this recipe because it was so highly voted in r/tmeals. In the original post OP lists the recipe and says it makes 3 servings. I added the ingredients as described in mytnesspal. The original post stated a serving was about 550. As listed I found it closer to 969 per serving. I also felt it was worth mentioning that if made as described the recipes contains about 3,870 mg of sodium per serving. If you re watching your sodium intake you may want to pass on this recipe.

Spinach, Feta, Tomato Crustless Quiche

Vegetarian Multi Meal Low Cal
Calories 566 Fat 25g Carbs 43g Protein 43g
Nutrition Facts - 1/4 of Quiche

Submitted by jackiedoesdomestic
Nutrition Facts - Whole Quiche

Calories 142 Fat 6g Carbs 11g Protein 11g Fat Carbs Protein 30% 40%

30%
29

Ingredients 2 Eggs 1 cup of Skim or 1% Milk 10 oz package of Frozen Spinach 1/2 Onion 10 Cherry Tomatoes 1/2 cup Feta Cheese

Directions 1. Preheat oven to 350 F(175 C). Whisk 2 eggs with the milk and add salt and pepper to taste. Set aside 2. Thaw the spinach and drain thoroughly to make sure you don't end up with a watery quiche 3. In a mixing bowl, whisk together the eggs and milk. Salt and pepper to taste. Crumble the bacon and stir it in along with the chopped, steamed broccoli 4. In a lightly greased (PAM) pie pan pour about 1/3 of the batter. Then add the feta on top of this with the goal being an even coverage over the whole area. Pour the rest of the batter on top of the feta 5 Halve ten cherry tomatoes and place them with the seed side up on the top of the quiche 6. Bake for about 40 minutes or until the egg mixture has settled. Settled means it's bouncy and not raw Original Post Jackie Does Domestic

Doughless Pizza
Vegetarian Low Carb
Submitted by healthychomp

Nutrition Facts Whole Pizza 6 Pepperonis and Green Peppers Calories 632 Fat 37g Carbs 23g Protein 54g Nutrition Facts Whole Pizza no meat Calories 572 Fat 32g Carbs 23g Protein 52g

34% 52%
Fat Carbs Protein No Meat Fat Carbs Protein

35% 50% 15%

31

14%

Ingredients 1 cup riced Cauliower 1-1/4 cup shredded part-skim Mozzarella Cheese 1 Egg 1 tsp Oregano 1/2 tsp minced Garlic 1/2 tsp Garlic Salt 1/2 Pizza Sauce Toppings of your choice Directions 1. Rice cauliower using a food processor or blender. If you don t have either, you can use a cheese grater 2. Place riced cauliower in the microwave for 6-8 minutes, stirring half-way through 3. Preheat the oven to 450 degrees 4. In a bowl, combine the cauliower, mozzarella cheese, egg, oregano, garlic, and garlic salt. Stir them together 5 Transfer the mixture to a cookie sheet, and shape into a 9 circle 6. Bake at 450 degrees for 15 minutes, until the crust is browned and cooked through the middle 7. Remove the crust from the oven, and add your sauce and toppings 8. Place back in oven until the cheese is melted and bubbly (about 3-4 minutes) 9. Allow pizza to cool, then cut into small slices Original Post Healthy Chomp
Footnote: Calories will vary depending on your choice in toppings so be sure to be mindful of that. Also I left the recipe as OP described. When calculating calories I found the recipe is pretty high sodium with about 2,600mg in the whole pizza. If you omit the garlic salt that cuts out about 980mg of sodium. Here is the mytnesspal calorie calculation

Savory Pie
Multi Meal
Submitted by Lippalakki

Nutrition Facts Whole Pie - 4 Servings Calories 1,181 Fat 42g Carbs 128g Protein 74g Nutrition Facts 1/4 Pie Calories Fat Carbs Protein 296 11g 32g 18g

Fat Carbs Protein

25%

33%

43%
33

Ingredients Crust 400 grams cooked Chickpeas 1 mashed clove of Garlic 1 tbsp Olive Oil Pinch of Salt and Pepper Filling 200 grams cooked and diced Turkey 1/2 of a Leek, sliced 1/2 Red Sweet Pepper, diced 100 grams Cocktail Tomatoes, halved 50g grated low fat Cheese Salt and Pepper Directions 1. Mix ingredients for the crust in a blender. Line pie dish with mixture and pre-bake for 15 minutes at 425 F (220 C). 2. Whisk together eggs, milk, cheese, and spices for lling 3. Fill crust with the meat and vegatables 4. Pour egg mixture into the crust over the meat 5 Bake for another 15 minutes at 425 F (220 C) 6. Let pie cool before eating Original Post

Chicken Peanut Curry and Cauliower Rice

Multi Meal High Protein Low Cal
Submitted by Sashab_123

Nutrition Facts Whole Recipe - 4 Servings Calories 1,520 Fat 47g Carbs 136g Protein 176g Nutrition Facts 1 Serving Calories Fat Carbs Protein 380 12g 34g 44g

Fat Carbs Protein

26% 42%

32%
35

Ingredients - Makes 4 Servings Chicken Peanut Curry 1 tbsp canola oil 1 medium onions, nely chopped 2 large garlic cloves, nely chopped 1 tbsp nely chopped peeled fresh ginger 3 tbsp curry powder 2 tsp salt 1 tsp ground cumin 1/2 tsp cayenne 3 cups skinless chicken breasts, cut into small chunks 1 can diced tomatoes 1/4 cup chopped fresh cilantro 4 tbsp PB2 1/4 cup frozen peas 6 oz plain nonfat yogurt

Cauliower Rice 1 medium head of cauliower 1 tsp canola oil 1 small onion, chopped nely 1 bay leaf 1 tsp ground cumin 1/2 tsp ground coriander 1/4 tsp freshly ground nutmeg salt and pepper to taste 1/4 cup frozen peas (optional)

Directions - Chicken Peanut Curry 1. Heat oil in a 5- to 6-quart wide heavy pot over moderately low heat, then cook onions, garlic, and ginger, stirring, until softened, about 5 minutes. 2. Add curry powder, salt, cumin, and cayenne and cook, stirring, 2 minutes (if the spices start burning, add a little water to temper the heat.) 3. Add chicken and cook, stirring to coat, 3 minutes. Add tomatoes, including juice, and cilantro and bring to a simmer, then cover and simmer gently, stirring occasionally, until chicken is cooked through, about 30-40 minutes. 4. Just before serving, add PB2 to curry along with yogurt and peas. Simmer gently, uncovered, stirring, until sauce is thickened, about 5 minutes. 5. Garnish with cilantro and serve with rice (cauliower or basmati)

Directions - Cauliower Rice 1. Head the oil on medium heat in a large pan, the larger the better. (A wide pan will allow for more steam to escape from the cauliower during cooking). Fry the onion until translucent. 2. Meanwhile, wash and dry the cauliower. Separate the orets from the core and cut larger orets into small chunks. 3. Using a food processor, pulse the orets until the pieces are approximately the size of rice. Combine with the onion in the pan and add the bay leaf. Fry, stirring frequently, for 2-3 minutes. 4. Add the rest of the spices and frozen peas (if using) and continue stirring to remove excess water from the cauliower. Season to taste with salt and pepper. Remove the bay leaf prior to serving. Original Post Sasha s Focaccia

Creamy Avocado and Rocket Pasta

\ Vegan

Low Cal

Submitted by amuseyourbouche

Nutrition Facts Whole Recipe - 2 Servings Calories 579 Fat 38g Carbs 58g Protein 15g Nutrition Facts Per Serving Calories Fat Carbs Protein 290 19g 29g 8g

Fat Carbs Protein

10%

36%

54%

38

Ingredients 150g Pasta 1 clove Garlic 50g Fresh Rocket (Arugula) 1 Avocado 2 tbsp Lemon Juice 1 tbsp Olive Oil (optional) Salt Black pepper Directions 1. Boil the pasta according to the instructions on the packet. 2. Meanwhile, blitz the garlic and rocket in a food processor until nely chopped. Add the avocado and

lemon juice, and blitz again. If the mixture looks too dry, you might like to add a small amount of olive oil to moisten it. Season to taste. 3. When the pasta is ready, drain it and add the sauce. Cook, stirring constantly, over a low heat for 5 minutes, until the sauce is heated through. Original Post Amuse Your Bouche

Creamy Avocado Pasta with Tuna

Multi Meal Quick
Submitted by Dani821

Nutrition Facts Whole Recipe - 4 Servings Calories 2,531 Fat 72g Carbs 340g Protein 183g Nutrition Facts Per Serving Calories Fat Carbs Protein 633 18g 85g 46g

Fat Carbs Protein

27%

24%

50%
40

Ingredients For the Sauce 1 large Avocado, peeled and seeded 2 tbsp Olive Oil 1 Lemon, juiced 3 cloves of Garlic, minced 1/2 tsp Kosher salt 1/4 cup of fresh Basil, minced

For the Pasta 1 pound Whole Wheat Pasta (I used Penne) 1 cup low fat Cottage Cheese 2 cans of Tuna, drained Any other add ins you like such as cooked veggies, pine nuts, slivered almonds, edamame, etc.

Directions 1. Prepare the pasta according to package directions. Drain and set aside. 2. Put the avocado, olive oil, lemon juice, salt, and fresh basil into a high speed blender or food processor and blend until smooth. 3. Add the sauce, tuna, cottage cheese, and any other add ins you like to the pasta and mix well. 4. Dish can be eaten warm or cold.

Original Post Healthy Vittles and Bits

Chicken Pasta Salad

Submitted by bulkbites
Nutrition Facts - Whole Recipe

Calories 629 Fat 14g Carbs 73g Protein 53g Fat Carbs Protein

20% 34%

46%

42

Ingredients 100g Whole Wheat Penne 75g Green Beans 100g Chicken Breast 11g Bacon 1/2 tsp Mustard 1/2 tsp Lemon Juice 1/2 tsp Light Mayo dash Salt and Pepper 2 tsp Parsley
Directions 1. Boil the pasta with some salt 2. Cook the green beans 3. Bake bacon until crisp and crumble it 4. Pan roast the chicken. Shred the chicken 5 Mix parsley, lemon juice, mayo, mustard, salt, and pepper with two tablespoons of water 6. Mix all the ingredients and enjoy Original Post Bulk Bites

Broccoli Cheese Soup

Vegetarian Low Carb Low Cal
Submitted by pickyeaterblog

Nutrition Facts - Whole Recipe 4 Servings Calories 790 Fat 38g Carbs 46g Protein 51g Nutrition Facts - 1 Serving Calories 198 Fat 9.5g Carbs 11.5g Protein 12.8g
Fat Carbs Protein

28% 47%

25%

44

Ingredients 3 cups unsalted Vegetable Stock 16 oz Broccoli Florets, chopped 1 cup Onion, diced 1/2 tsp Salt 1/2 tsp Ground Pepper 3 Garlic Cloves, minced 1/4 + 1/8 cup Half-and-Half 4 oz Shredded Reduced Fat Sharp Cheddar Cheese 1/4 cup Parsley

Directions 1. Combine rst 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 10 minutes or until broccoli is tender. 2. Turn o the heat. Using an immersion (hand) blender, blend the soup until it's creamy. [Alterna-

tively if you don't have a hand blender you can use a regular blender: Pour soup into a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return soup to pan.] 3. Stir in 1/4 cup + 1/8 cup half-and-half and 2 ounces cheese. You don't need to turn the stove

back on again, the residual heat from the soup should melt the cheese. 4. Top evenly with remaining 1 tbsp cheese per bowl and parsley.

Original Post The Picky Eater

Sweet Potato Sliders

Low Carb Low Cal High Protein
Nutrition Facts Calories 232 Fat 1.9g Carbs 12.6g Protein 37.8g
Fat Carbs Protein

Submitted by rippedrecipes

8%

23%

69%

46

Ingredients 1 medium Sweet Potato. About 2 dia, 5 long 1 tbsp Coconut Oil 1 cup Spinach 1/4 tsp Mrs. Dash Garlic & Herb 3 oz Boneless Skinless Turkey Breast Cutlets Directions 1. Preheat oven to 375F (190C) 2. Slice sweet potato into 1/2 discs. Placed on greased cookie sheet and season with Mrs. Dash 3. Bake for 30 minutes. Flip and bake for 10 minutes more 4. Grill turkey breast 5. Sandwich turkey breast in between 2 sweet potato discs with steamed spinach Original Post Ripped Recipes

Lazy Man s Dal

Low Cal Multi Meal
Calories 748 Fat 3g Carbs 130g Protein 55g
Nutrition Facts - 1 serving Submitted by dskatz2 Nutrition Facts - Recipe - 6 servings

Calories 125 Fat 0.5g Carbs 21.7g Protein 9.1g

Fat Carbs Protein

8% 23% 69%

48

Ingredients 2 cups Lentils 15 oz can of Diced Tomato 10 oz bag of Spinach 1 Onion, chopped 4 cups Chicken or Vegetable Broth (low or no sodium) 1 tbsp Garlic, chopped 1 tbsp Ginger, chopped 1 tbsp Curry Powder 1.5 tbsp Curry Paste 1 tsp Garam Masala 1/2 tsp Cumin 1/2 Coriander Pinch of Sugar 1 tbsp Lemon Juice Cilantro Directions 1. Combine all ingredients, except for the cilantro and lemon juice, into a slow cooker 2. Cook on high for 3-4 hours or on low for 7-8 hours 3. During last hour add in cilantro and lemon juice 4. Serve with warm naan and top with a dollop of yogurt if desired Original Post Dylan Cooks

Slow Cooked Chicken Lettuce Wraps

Multi Meal Low Carb High Protein
Submitted by healthychomp Nutrition Facts - Whole Recipe

Calories 822 Fat 6g Carbs 33g Protein 151g

Fat Carbs Protein

8% 17%

76%

50

Ingredients 1-1/2 lbs of Boneless, Skinless Chicken Breast (or Thighs) 1-1/2 tsp Taco Seasoning 1 Jalapeo ,chopped and seeded 16 oz Jar of Salsa 1 Onion, diced Salt, to tase Iceberg Lettuce Leaves, for wrapping Directions 1. Sprinkle taco seasoning on the chicken breast and place them on the bottom of the slow cooker 2. Throw the onions and jalapeos over the chicken breasts 3. Pour salsa over the chicken/onions/jalapeos 4. Slow cook on low for 4-5 hours. Start checking around hour 4 5. Chop chicken breast into chunks. Salt to taste 6. Serve on lettuce wraps Original Post Healthy Chomp

Quick Thai Curry Noodle Soup

Multi Meal
Submitted by amuseyourbouche Nutrition Facts - Whole Recipe

Calories 811 Fat 27g Carbs 117g Protein 18g

Fat Carbs Protein

9% 31%

60%

52

Ingredients 1 tbsp Oil 300g Mixed Stir-Fry Vegetables (authorI used a pre-prepared mix with beansprouts, mangetout, baby corn, carrot, cabbage and onion, but you can use whatever you like) 2-3 tbsp Red Thai Curry Paste 400 ml Coconut Milk 300g Fresh Noodles (author used egg noodles but you can use a vegan noodle if needed) Salt Black pepper 300 ml Water 2 tbsp Fresh Coriander, chopped Directions 1. Heat the oil in a large wok or deep frying pan, and stir-fry the vegetables for around 5 minutes you want them to be slightly softened, but still with a nice bit of crunch. 2. Add the curry paste and mix well (I used 3tbsp but if your paste is particularly spicy, or if you just like a milder curry, you might prefer to only use 2) 3. Add the coconut milk and the fresh noodles, and season to taste. I also added around 300ml water just add however much you need to get the curry/soup to your desired consistency. Cook over a medium heat for a few more minutes, simmering very gently, until the curry is hot. 4. Stir in the chopped coriander, and serve.

Original Post Amuse Your Bouche

Chapter 3

Snacks

5 Minute Sweet Potato Chips

Quick Low Cal
Submitted by healthychomp

Nutrition Facts One 5 Potato Sliced Calories 112 Fat 0g Carbs 26g Protein 2g
Fat Carbs Protein

7%

93%

55

Ingredients 1Sweet Potato Salt Olive Oil Spray

Directions 1. Use a mandolin and slice up your sweet potato (try to nd one that has an even girth throughout the entire length of the potato so you have evenly sized chips) 2. Cut parchment paper the size of your glass plate inside the microwave 3. Lay the chips in a single layer on the parchment paper 4. Lightly spray with non-stick spray and salt them 5. Microwave on 100% power for 2 minutes 30 seconds (Please note: This measurement was for MY microwave, so please be aware of your own. You will know they are done when they start to lightly brown, but do not wait till they entirely brown that would mean it burnt) 6. Let the chips cool, and they will turn crispy Original Post Healthy Chomp

Bacon Bualo Dip

Quick Low Cal Low Carb
Nutrition Facts Calories 136 Fat 3g Carbs 7g Protein 21g
Fat Carbs Protein

Submitted by Sonx

19%

60%

20%

57

Ingredients 30g Fat Free Cottage Cheese 3 tbsp Frank s Red Hot Bualo Wing Sauce 125g Fat Free Greek Yogurt 12g Bacon Bits 2 tsp Frank s Red Hot Xtra Hot Sauce Directions 1. Combine ingredients Original Post

Broccoli Bread
Low Cal High Protein
Submitted by Mupt

Nutrition Facts Whole Loaf Calories 604 Fat 10.5g Carbs 15.7g Protein 113.2g
Fat Carbs Protein

15% 10%

74%

59

Ingredients 1/2 cup Whey Isolate 1/2 cup of Casein Protein 1/2 cup Egg Whites 2 Eggs 1/2 cup of Broccoli, steamed Directions 1.Mix all ingredients together very well. The broccoli should be in tiny pieces. A hand mixer may be useful here 2. Bake at 325F (160C) for 40 minutes Original Post Protein Pow

Chapter 4

Desserts

Two Ingredient Cookies

Vegan Quick Low Cal
Submitted by xlilly linking The Burlap Bag

Nutrition Facts - No Add-Ins; 2 cookies Calories 65 Fat 0.5g Carbs 13g Protein 1.5g

Nutrition Facts - With 1/4 cup Chocolate Chips; 2 cookies Calories 100 Fat 3g Carbs Protein 17g 2g 7% 10%

Fat Carbs Protein

With Chocolate Chips

83%

Fat Carbs Protein

8%

26%

66%
62

Ingredients (Makes about 16 cookies) 2 Large Old Bananas 1 cup Oats (Quick or Regular. If you use regular it s suggested that you chop them a little so everything holds together better) Optional Add-Ins Handful of Chocolate Chips Crushed Walnut Pieces Cinnamon Raisins Directions 1. Preheat oven to 350F (176C) 2. Mix the 2 ingredients together in a bowl 3. Mix optional mix-ins if you would like 4. Grease a cookie sheet and bake for 15 minutes Additional Info Since all bananas are dierent sizes, the needed measurements can vary. If it seems too runny and the cookies would atten out too much, add in more oatmeal. And make sure to not add in too many mix-ins as the cookies won t hold together very well. The ones in these photos have a handful of chocolate chips, a teaspoon or two or cinnamon, and 1/4ish a cup of crushed walnuts. Original Post The Burlap Bag

Chocolate and Peanut Butter No Bake Cookies

Vegan High Protein
Calories 1,240 Fat 46g Carbs 102g Protein 128g Nutrition Facts - 1 Cookie Calories 207 Fat 8g Carbs Protein 17g 21g
Submitted by jazerac

Nutrition Facts - 6 Cookies

Fat Carbs Protein 38% 31%

31%

64

Ingredients (Makes 6 cookies) 1 cup Oats 4 scoop Chocolate Whey Protein 4 tbsp of Peanut Butter Optional Add-Ins Truvia/Splenda

Directions 1. Mix together oats, chocolate protein powder, and peanut butter into a large bowl. If you want them to be sweeter, mix in a couple packets of Truvia/Splenda. 2. Add boiling water to mix. Enough to make a thicker consistency. If the mix is too watery the cookies won t form well 3. Spoon six equal sized cookies onto a plate 4. Refrigerate overnight

Original Post

Footnote: Nutrition Facts may vary depending on brand of protein powder and/or peanut butter. Here is a photo of the mytnesspal calorie calculation used to nd the nutrition facts. It includes the brands used.

Protein Chocolate Chip Cookies

Vegan High Protein
Calories 1,438 Fat Carbs Protein 64g 144g 86g
Submitted by medicfourlife

Nutrition Facts - 8 Cookies

Nutrition Facts - 1 Cookie Calories 180 Fat 8g Carbs Protein 18g 11G

Fat Carbs Protein

23% 38%

38%

66

Ingredients (Makes 6 cookies) 1 cup Oats 2 scoops Whey Protein 4 tbsp of Peanut Butter 1 egg 2 tbsp Agave Nectar or Honey 1/4 cup of Chocolate Chips Directions 1. Preheat oven to 350 F (175 C) 2. Combine all ingredients in a single bowl and stir to combine 3. Spoon out balls of mixture onto a greased baking sheet and form into cookies. Bake for 5-8 minutes Original Post

Footnote: Nutrition Facts may vary depending on brand of protein powder and/or peanut butter. Here is a photo of the mytnesspal calorie calculation used to nd the nutrition facts. It included the brands used.