Grilled Lemon Herb Chicken with Quinoa and Steamed Broccoli
Ingredients:
6 oz (170g) boneless, skinless chicken breast
1/2 cup (90g) cooked quinoa
1 cup (90g) steamed broccoli florets
1 tbsp olive oil
Juice of half a lemon
1 tsp dried oregano
Salt and pepper to taste
Instructions:
Marinate the chicken breast with olive oil, lemon juice, oregano, salt, and pepper.
Grill the chicken until fully cooked.
Serve alongside cooked quinoa and steamed broccoli.
Macronutrient Breakdown:
Calories: 505
Protein: 48g
Carbohydrates: 38g
Fats: 16g
Baked Salmon with Sweet Potato and Asparagus
Ingredients:
6 oz (170g) salmon fillet
1 medium sweet potato (130g)
1 cup (130g) asparagus spears
1 tbsp olive oil
Salt, pepper, and garlic powder to taste
Instructions:
Season the salmon with salt, pepper, and garlic powder.
Slice the sweet potato into rounds.
Toss the sweet potato and asparagus in olive oil, salt, and pepper.
Bake the salmon, sweet potato, and asparagus at 400°F (200°C) for 20-25 minutes.
Macronutrient Breakdown:
Calories: 500
Protein: 42g
Carbohydrates: 50g
Fat: 14g
Turkey and Black Bean Chili
Ingredients: 5 oz (140g) lean ground turkey
1/2 cup black beans
1/2 cup diced tomatoes
1/4 cup chopped onions
Spices: chili powder, cumin, garlic powder
Macronutrient Breakdown:
Calories: 495
Protein: 44g
Carbohydrates: 40g
Fat: 15g
Lean Beef Stir-Fry with Bell Peppers and Jasmine Rice
Ingredients:
6 oz (170g) lean beef sirloin, sliced thinly
1 cup (150g) mixed bell peppers, sliced
1/2 cup (100g) cooked jasmine rice
1 tbsp low-sodium soy sauce
1 tbsp olive oil1 clove garlic, minced
Salt and pepper to taste
Instructions:
Heat olive oil in a pan and sauté garlic until fragrant.
Add beef slices and cook until browned.
Add bell peppers and soy sauce; stir-fry until vegetables are tender.
Serve over cooked rice.
Macronutrient Breakdown:
Calories: 500
Protein: 46g
Carbohydrates: 45g
Fats: 14g
Steak Tacos
Ingredients:
6 oz (170g) lean flank steak
2 small corn tortillas
1/4 cup (30g) diced red onion
1/4 cup (15g) chopped fresh cilantro
1/4 cup (60g) fresh tomato salsa
1/4 avocado, sliced
Juice of half a lime
Salt and pepper to taste
Instructions:
Season the flank steak with salt and pepper.
Grill the steak to desired doneness and slice thinly.
Warm the corn tortillas.
Assemble the tacos by placing steak slices on the tortillas, then topping with red onion, cilantro, salsa, avocado, and a squeeze of lime juice.
Macronutrient Breakdown:
Calories: 500
Protein: 50g
Carbohydrates: 35g
Fats: 18g
Turkey and Egg Scramble with Vegetables
Ingredients:
3 large eggs
4 oz (113g) lean ground turkey
1 cup spinach
½ cup diced bell peppers
¼ cup chopped onions
1 tbsp olive oil
Salt and pepper to taste
Instructions:
Heat olive oil in a skillet over medium heat.
Add chopped onions and bell peppers; sauté until softened.
Introduce ground turkey, cooking until browned and fully cooked.
Add spinach, stirring until wilted in a bowl, whisk eggs with a pinch of salt and pepper, then pour into the skillet.
Stir continuously until eggs are cooked through.
Serve immediately.
Macronutrient Breakdown:
Calories: ~500
Protein: ~45g
Carbohydrates: ~10g
Fat: ~30g
Breakfast Bacon, Egg & Cheddar Crunch Wrap
Ingredients:
1 Low Carb Tortilla
92g Egg Whites
2 Slices Canadian Bacon
1 Slice Sharp Cheddar Cheese
Instructions:
1. Preheat your stovetop pan and add your silicone egg circle to
the pan. This is what you’ll make your egg white patty with.
2. Add your egg whites to your silicone egg circle and once it has
preheated, put a cover on top.
3. Lay your tortilla flat and add your whole egg, face down. Then
add your turkey bacon, cheese, and egg white patty. Fold it up
like a crunch wrap and add some cheese on the bottom to seal
it.
4. Toast up your crunch wrap in your pan. Make sure you get both
the top and bottom, as well as the sides until golden. Slice it
open and unveil all of the macro friendly gainz!
Macronutrient Breakdown:
Calories: ~300
Protein: ~32g
Carbohydrates: ~12g
Fat: ~14g
Protein Banana Cake Cake
Ingredients:
3/4 cup oatmeal (60 grams)
1 scoop of protein powder
1 egg
Egg whites 70 grams
1 tablespoon flaxseed (6grams)
Baking soda 2 grams
Medjool dates 6 grams
1 Banana (94 grams)
Pinch of salt
cinnamon 2 grams
Walnuts 15 grams
vanilla extract lil drop
Instructions:
Blend Oats up with all dry ingredients then put in a bowl
Blend wet ingredients together
Mix dry and wet ingredients together with spoon
Grab baking pan, spray with a bit of butter spray so batter wont stick
Add batter to the baking pan, Top with walnuts
Put in Airfryer for 350 degrees for 10-12 min. Can use oven as well just will take a lil longer to bake
Macronutrient Breakdown:
Calories: ~678
Protein: ~45g
Carbohydrates: ~75g
Fat: ~22g
Lavash Flatbread Pizza
Ingredients:
1 piece of Joseph lavash bread (flatbread)
63 grams pizza sauce
42 grams of reduced mozzarella or fat free mozzarella cheese
120 grams of mushrooms
60 grams of spinach ( just throw handfuls on it's really low calorie)
16 slices of turkey pepperoni
Instructions:
Bake time : 6-8 minutes 400 degrees
Macronutrient Breakdown:
Calories: ~366
Protein: ~33g
Carbohydrates: ~28g
Fat: ~13g
