Trust The Skinny Chef V1.9

TRUST
THE SKINNY
CHEF
100+ MACRO
FRIENDLY
RECIPES
AND MORE
2016 2022
315 LBS 205 LBS
My Journey
I have struggled with excessive weight throughout my entire life, and
I used to believe that it would be impossible to change this. At my
heaviest, I was 315 pounds and had trouble doing everyday tasks. I
was unhappy, insecure, and longed for my life to be different.
Eventually, enough was enough and I decided to make a

commitment to myself and finally lose weight. However, all the
quick-fix diets I tried could never sustain the weight loss I was
achieving. Boring and tasteless foods according to the restrictive
diets I followed caused me to binge eat the food I actually wanted.
Caught in this cycle, I found myself gaining all the weight back. I felt
frustrated and hopeless. Why can't macronutrient-friendly food taste
good as well as be good for you?
This ideology has been the driving force behind my channel and my
approach to weight loss for years now. I have lost over 100 pounds
eating the foods I love, and I am here to demonstrate how you can
do it too.
2
The Real Recipe for Weight Loss
The key to losing weight and keeping it off is to keep things

simple. The internet will make you believe that weight loss is an
overbearingly complicated subject. It is not. Trust me, I learned the
hard way.
There is only one thing you need to know in order to lose weight:
as long as you consume fewer calories than you burn, you will lose
weight. You've probably heard it before: calories in versus calories
out. It's a simple equation, that if followed, will make a huge
impact on your weight-loss journey. My goal with this cookbook is
to provide you with recipes that can help you lose weight while
not sacrificing flavor.
Every recipe in this book will have the break down of all
macronutrients per serving. These macronutrients include calories,
fat, carbohydrates, and protein. If your goal is purely weight loss,
there is is no need to over-complicate and track each macro for
every meal, just focus on the calories! However, if your goal is to
lose weight and retain muscle, I recommend that calories and
protein are tracked. The right range of macronutrients and
calories for an individual can be found using an online
macronutrients calculator. This recipe book will mainly focus on
low-calorie and high-protein recipes that you can use to assist
you in your weight loss journey.
3
BREAKFAST
Breakfast Sandwich...............................................................16
340 cals ▸ 33g Protein ▸ 12.5g Fat ▸ 23g Carb
Beefy Breakfast Sandwich.....................................................17

330 cals ▸ 33g Protein ▸ 11.2g Fat ▸ 22.6g Carb
Chicken Breakfast Burrito....................................................18

450 cals ▸ 60g Protein ▸ 17g Fat ▸ 10g Carb
Bacon Breakfast Burrito........................................................19

Beefy Breakfast Burritos......................................................20

Protein Bagels........................................................................21
Breakfast Bagels....................................................................22
435 cals ▸ 26 Protein ▸ 16.9 Fat ▸ 44.1 Carb
Protein Pancakes...................................................................23
S'more Baked Oats................................................................24

Double Chocolate Baked Oats..............................................25

585 cals ▸ 34.2g Protein ▸ 16.2g Fat ▸ 70g Carb
Chocolate Chip Baked Oats..................................................26

4
LUNCH & DINNER
Chipotle Shrimp....................................................................28
Chipotle Chicken...................................................................29
Ranch Chicken.......................................................................30
Chipotle Salmon.....................................................................31
300 cals ▸ 34.2g Protein ▸ 14.4g Fat ▸ 6.8g Carb
Flaky Salmon..........................................................................32
Chipotle Steak........................................................................33
Creamy Chicken Alfredo.......................................................34

Crispy Chicken Alfredo.........................................................35

Chipotle Shrimp Alfredo.......................................................36

Cajun Shrimp Alfredo...........................................................37

Chipotle Salmon Alfredo.......................................................38

Cajun Chicken Pasta.............................................................39

Tuscan Chicken Pasta...........................................................40

Buffalo Chicken Pasta............................................................41

5
Chicken Bacon Ranch Pasta.................................................42
Chipotle Chicken Pasta.........................................................43

Marry Me Chicken Pasta.......................................................44

Chipotle Chicken Alfredo......................................................45

Creamy Taco Pasta................................................................46

Pesto Chicken Pasta..............................................................47

Protein Mac & Cheese..........................................................48

Buffalo Chicken Mac & Cheese............................................49

Bacon Mac & Cheese.............................................................50

410 cals ▸ 31 Protein ▸ 8g Fat ▸ 58g Carb
Chipotle Chicken Mac & Cheese..........................................51

525 cals ▸ 64g Protein ▸ 8g Fat ▸ 43.7g Carb
Taco Mac & Cheese...............................................................52

CBR Mac & Cheese................................................................53

Honey Buffalo Chicken Mac & Cheese................................54

Honey BBQ Chicken Mac & Cheese.....................................55

Honey Chipotle Chicken Mac & Cheese..............................56

6
Stuffed-Crust Pepperoini Pizza............................................57
Stuffed-Crust Meat Lovers’ Pizza........................................58

Stuffed-Crust Buffalo Chicken Pizza...................................59

Stuffed-Crust BBQ Chicken Pizza.......................................60

Stuffed-Crust CBR Pizza.......................................................61

Stuffed-Crust Supreme Pizza...............................................62

Chicken Crust BBQ Pizza.....................................................63

BBQ Chicken Flatbread........................................................64

Pepperoni Flatbread..............................................................65
Buffalo Chicken Flatbread....................................................66

Pepperoni Calzone................................................................67
Buffalo Chicken Calzone......................................................68

Chicken Smash Burger.........................................................69

Turkey Smash Burger...........................................................70

Double Cheeseburger............................................................71
7
Bacon Double Cheeseburger................................................72
In-N-Out Double Burger......................................................73

Chick-fil-A Chicken Sandwich.............................................74

Buffalo Chicken Sandwich....................................................75

Honey Buffalo Chicken Sandwich........................................76

Honey Chipotle Chicken Sandwich......................................77

Popeyes Chicken Sandwich..................................................78

McDonald's McChicken........................................................79
Buffalo McChicken...............................................................80
CBR McChicken.....................................................................81
Chicken Parmesan Sandwich...............................................82

Crispy Potato Wedges...........................................................83

Garlic Butter Steak and Potatoes.........................................84

Loaded Animal-Style Fries...................................................85

Buffalo Chicken Wings.........................................................86

8
Protein Chicken Nuggets......................................................87
Nashville Hot Chicken Tenders...........................................88

Buffalo Chicken Tenders......................................................89

Honey-Buffalo Chicken Tenders.........................................90

Honey-BBQ Chicken Tenders..............................................91

Honey-Chipotle Chicken Tenders.......................................92

Garlic Parmesan Chicken Tenders......................................93

Teriyaki Chicken Tenders....................................................94

Korean Fried Chicken Tenders............................................95

Buffalo Chicken Tacos..........................................................96

Mango Salsa Fish Tacos........................................................97

Pineapple Salsa Shrimp Tacos.............................................98

190 cals ▸ 34.5g Protein ▸ 2g Fat ▸ 8.6g Carb
Chipotle Shrimp Tacos ........................................................99

Chipotle Steak Tacos ..........................................................100

Chicken Tortilla Tacos ........................................................101

9
Crunch Wrap Supreme.......................................................102
Buffalo Chicken Crunch Wrap ..........................................103

Chicken Bacon Ranch Burrito............................................104

Chicken Bacon Ranch & Rice Burrito................................105

Taco Bell Beef Quesoritto...................................................106

Cheesy Chicken Burrito......................................................107

Buffalo Chicken Burrito......................................................108

Buffalo Chicken & Rice Burrito.........................................109

Tuscan Chicken Burrito......................................................110

Chipotle Chicken Burrito.....................................................111

Chipotle Chicken Bacon Burrito.........................................112

Cajun Chicken Burrito.........................................................113

Cheesy Beef Burrito..............................................................114

Bacon Cheeseburger Burrito...............................................115

Queso Chicken & Rice Burrito............................................116

10
Turkey Burrito......................................................................117
Chicken Enchiladas..............................................................118
Buffalo Chicken Quesadilla.................................................119

Buffalo Chicken Quesadilla 2.0..........................................120

Chicken Bacon Ranch Quesadilla.......................................121

Chipotle Chicken Quesadilla..............................................122

Chipotle Steak Quesadilla...................................................123

Chipotle Honey Vinaigrette.................................................124

Protein Ranch.......................................................................125
Buffalo Chicken Dip............................................................126

Chicken Bacon Ranch Dip...................................................127

Spinach Artichoke Dip........................................................128

Street Corn Dip....................................................................129

Pizza Dip...............................................................................130
Buffalo Chicken Rollups......................................................131

11
Buffalo Chicken Taquitos....................................................132
Chicken Queso Rice.............................................................133

Corn Salsa From Chipotle...................................................134

Chipotle Chicken Bowls.......................................................135

Pollo Asado Chicken Bowls.................................................136

Butter Chicken & Rice.........................................................137

General Tso's Chicken.........................................................138

Orange Chicken & Rice.......................................................139

Teriyaki Chicken and Rice..................................................140

Honey Garlic Chicken..........................................................141

Chicken Sitr Fry...................................................................142

Honey-Sriracha Chicken Noodles......................................143

Chicken Peanut Noodles......................................................144

Teriyaki Chicken Noodles...................................................145

Honey Chipotle Chicken Noodles.......................................146

12
Chicken Fried Rice...............................................................147
Honey Sriracha Chicken Fried Rice...................................148

Sesame Chicken Fried Rice.................................................149

Shrimp Fried Rice................................................................150

Mediterranean Chicken Salad.............................................151

13
DESSERT
Protein Rice Krispie Treats.................................................153
Cheesecake Yogurt Bowl.....................................................154

Peanut Butter Cheesecake...................................................155

310 cals ▸ 24.5g Protein ▸ 14g Fat ▸ 19.7g Carb
Strawberry Chocolate Mousse............................................156

Protein Cosmic Brownies....................................................157

Protein Banana Brownies....................................................158

Protein Cookie Dough.........................................................159

Protein Cookies...................................................................160
14
BREAKFAST
Delicious recipes to kickstart your day
NUTRITION FACTS Great For Meal Prep
Calories: 340
Protein: 33 Grams Breakfast
Fats: 12.5 Grams Sandwich
Carbs: 23 Grams
Serving Size: One Breakfast Sandwich Ingredients:
Makes: 6 Servings
- 6 Eggs
- 1/3 Cup Greek Yogurt
- 1/2 Cup Fat Free Cheddar Cheese
- 1 Pound Ground Chicken
- 6 English Muffins
- Garlic Salt
- Smoked Paprika
- Red Pepper Flakes
- Six Slices Cheddar Cheese
- Chives
Instructions:
1. In a bowl, combine 6 eggs, 1/3 Cup Greek yogurt, 1/2
Cup fat free cheddar cheese, and whisk together.
2. Pour the egg mixture In a 9x6 pan, season with garlic
salt, chives, and bake at 350 degrees for 15-20
minutes. When done, cut Into six (6) equal squares.
3. In a bowl, combine one pound of ground chicken, garlic
salt to taste, smoked paprika, and red pepper flakes.
4. Divide the meat mixture Into six (6) equal balls.
5. With a spatula, smash the balls on a medium hot pan
and cook until golden brown on each side.
6. Assemble the sandwich with the english muffin, egg,
chicken patty, and a slice of cheddar cheese. Wrap In
aluminum foil and freeze up to 2 weeks.
ADDITIONAL NOTES
To reheat, wrap sandwich in wet
paper towel and microwave for 3-
4 minutes
16
Calories: 330
Protein: 33 Grams Beefy Breakfast
Carbs: 22.6 Grams Ingredients:
Serving Size: One Breakfast Sandwich
- 6 Eggs
Makes: 6 Servings
- 1 Cup Fat Free Cheddar Cheese
- 1 Pound Lean Ground Beef (96/4)
- 6 English Muffins (Thomas 100 Calorie)
- 6 Slices American Cheese (Fat Free)
- 3 Tbsps Light Mayo
- 3 Tbsps Sriracha
- Garlic Salt
- Smoked Paprika
- Red Pepper Flakes
- Onion Powder
- Fresh Chives
Instructions:
1. In a bowl, combine 6 eggs, 1/4 Cup Greek yogurt, 1 Cup
fat-free cheddar cheese, garlic salt, fresh chives, and
whisk together.
2. Pour the egg mixture In a 9x6 pan, and bake at 350
degrees for 15-20 minutes. When done, cut Into six (6)
equal squares.
3. In a bowl, combine one pound of lean ground beef,
garlic salt to taste, onion powder, and red pepper
flakes.
4. Divide the meat mixture Into six (6) equal balls.
5. With a spatula, smash the balls on a medium hot pan
and cook until golden brown on each side.
6. Assemble the sandwich with the english muffin, egg,
beef patty, a slice of American cheese, and sriracha
mayo (equal parts light mayo + sriracha). Wrap In
aluminum foil and freeze up to 2 weeks.
ADDITIONAL NOTES
To reheat, wrap sandwich in wet
4 minutes
17
Calories: 450
Protein: 60 Grams Chicken Breakfast
Fats: 17 Grams Burritos
Carbs: 10 Grams
Serving Size: One (1) Chicken Breakfast Burrito Ingredients:
Makes: 4 Servings
- 8 Large Eggs
- 1/2 Cup Greek Yogurt (0% Fat))
- 1 Cup Fat Free Cheddar
- 1 Pound Ground Chicken Breast
- 1 Taco Seasoning Packet
- Chives
- Garlic Salt
- 2 Tbsps Sriracha
- 4 XL Carb Counter Tortillas
Instructions:
1. In a bowl, combine 8 large eggs, 1/2 Cup Greek yogurt,
garlic salt and fresh chives
2. Whisk the eggs until completely smooth and empty the
mixture into a pan.
3. On low heat, scramble the eggs until cooked all the way
through
4. Add one pound of ground chicken breast to a pan and
season with one taco seasoning packet
5. Chop up the chicken into small pieces on the pan and
cook for 12-15 minutes (or until proper internal
temperature).
6. In a bowl, combine 4 Tbsps light mayo and 2 Tbsps
Sriracha.
7. Add 1/4 of the eggs and 1/4 of the chicken to a Carb
Counter Tortilla.
8. Top with 1/4 Cup Fat Free Cheddar Cheese and
sriracha mayo.
9. Toast on both sides until golden brown
ADDITIONAL NOTES
To reheat, wrap burrito in a wet
4 minutes
18
Calories: 375
Protein: 34 Grams Bacon Breakfast
Carbs: 28 Grams
Serving Size: One (1) Breakfast Burrito Ingredients:
Makes: 4 Servings
- 10 Large Eggs
- 1/2 Cup Blended Cottage Cheese (Or Greek Yogurt)
- 1/2 Cup Fat Free Cheddar
- 6 Cooked Bacon Slices
- Chives
- Garlic Salt
Instructions:
1. In a bowl, combine 10 large eggs, 1/2 Cup blended
cottage cheese (or Greek yogurt), and garlic salt
2. Whisk the eggs until completely smooth and empty the
mixture into a greased baking sheet. Top with chives
3. Bake the egg mixture at 350 degrees for 20-25 minutes
or until completely cooked through
4. Chop up the cooked eggs into small pieces
5. Add 6 cooked diced bacon strips and 1/2 Cup fat free
cheddar cheese. Mix to combine everything together
6. Put 1/4 of the mixture onto an XL Carb Counter tortilla.
7. Repeat with the other 3 tortillas to make a total of 4
burritos.
8. Wrap the burrito in aluminum foil and freeze for up to
two weeks.
ADDITIONAL NOTES
4 minutes
19
Calories: 450
Protein: 55 Grams Beefy Breakfast
Carbs: 28 Grams
Serving Size: One (1) Beefy Breakfast Burrito Ingredients:
Makes: 4 Servings
- 8 Large Eggs
- 1/2 Cup Cottage Cheese (0% Fat)
- Onion Powder
- Garlic Salt
- Fresh Chives
- Red Pepper Flakes
- 16oz Lean Ground Beef (96/4)
- 1/4 Cup Red Enchilada Sauce
- 2 Tbsps Sriracha
Instructions:
1. In a blender, combine 8 large eggs, 1/2 Cup cottage
cheese, garlic salt, and onion powder to taste.
2. Blend the eggs until completely smooth and empty the
mixture into a greased pan. Cook on low heat until fully
scrambled and season with fresh chives and red
pepper flakes.
3. In the same pan, brown 16oz of lean ground beef
seasoned with a taco seasoning packet.
4. Once the beef Is cooked, add in 1/4 red enchilada
sauce and 1 Cup of fat free cheddar cheese and mix It
all together.
5. In a bowl, combine 4 Tbsps light mayo and 2 Tbsps
sriracha to make sriracha mayo.
6. Put 1/4 of the eggs onto an XL Carb Counter tortilla
along with 1/4 of the beef mixture and a drizzle of
sriracha mayo and fold into a burrito.
burritos.
8. Wrap the burrito in aluminum foil and freeze for up to
two weeks.
20
NUTRITION FACTS
Calories: 235
Protein: 12 Grams Protein
Fats: 3.1 Grams Bagels
Exclusive
Carbs: 40.7 Grams
Serving Size: One Bagel
Makes: 4 Servings Ingredients:
- 1 3/4 Cup Self Rising Flour
- 1 Cup Greek Yogurt
- 1 Tbsp Butter
- Everything But The Bagel Seasoning
Instructions:
1. In a bowl, mix 1 3/4 Cups self-rising flour and 1 Cup
Greek yogurt.
2. Knead the dough on a floured surface until thoroughly
combined
3. Form bagel shapes and lightly butter the tops
4. Top the bagels with bagel seasoning and bake at 350
degrees for 20 minutes
ADDITIONAL NOTES
To form a bagel, roll dough into a
strip and connect the two ends by
squishing them together
21
Calories: 435
Protein: 26 Grams Breakfast
Fats: 16.9 Grams Bagels
Exclusive
Carbs: 44.1 Grams
Serving Size: One Breakfast Bagel
Makes: 4 Servings
Ingredients:
- 1 3/4 Cup Self Rising Flour
- 1 Tbsp Butter
- Everything But The Bagel Seasoning
- 4 Eggs
- 8 Bacon Strips
- 4 Cheddar Slices
Instructions:
1. In a bowl, mix 1 3/4 Cups self-rising flour and 1 Cup
Greek yogurt.
2. Knead the dough on a floured surface until thoroughly
combined
3. Form bagel shapes and lightly butter the tops
4. Top the bagels with bagel seasoning and bake at 350
degrees for 20 minutes
5. Cook 4 eggs on a pan along with 8 bacon strips.
6. Cut the bagels in half and add egg, 2 bacon strips, and
a slice of cheddar cheese. Wrap in aluminum foil and
freeze up to two weeks.
ADDITIONAL NOTES
To reheat, wrap bagel in a wet
4 minutes
22
NUTRITION FACTS
Calories: 340
Fats: 0.5 Grams Pancakes
Exclusive
Carbs: 27.5 Grams
Serving Size: 1/2 Pancake Mixture (2 pancakes) Ingredients:
Makes: 2 Servings
- 1/2 Cup Cottage Cheese
- 1 1/4 Cup Egg Whites
- 1/2 Cup Flour
- 2 Scoops Protein Powder
- 2 tsp Baking Powder
Instructions:
1. In a blender, combine 1/2 Cup cottage cheese,
1 1/4 Cup egg whites, 1/2 Cup flour, 2 scoops of
protein powder, and 2 tsp baking powder
2. Blend the mixture until completely smooth
3. Empty about 1/4 of the mixture onto a pan and cook
until golden brown on each side
ADDITIONAL NOTES
You can make a great frosting out
of vanilla Greek yogurt and low-
calorie maple syrup
23
NUTRITION FACTS
Calories: 600
Protein: 34 Grams S'more
Fats: 16.4 Grams Baked Oats
Exclusive
Carbs: 78 Grams
Serving Size: One (1) S'more Baked Oats Ingredients:
Makes: 1 Servings
- 1/2 Banana
- 1/2 Cup Oats
- 2 Tbsp Low Calorie Maple Syrup
- 1/2 tsp Baking Powder
- 1 Scoop Protein Powder (Vanilla)
- 1/4 Cup Oat Milk (Or Almond)
- 1/4 Cup Chocolate Chips
- 1/2 Graham Cracker Sheet
- Marshmallow
Instructions:
1. In a blender, combine 1/2 banana, 1/2 Cup oats, 2 Tbsp
low calorie maple syrup, 1/2 tsp baking powder, 1
scoop protein powder, 1/4 Cup oat milk, and 1/2
graham cracker sheet. Blend until completely smooth
2. Pour the mixture into a bowl and add in 1/4 Cup
chocolate chips
3. Bake at 350 degrees for 13 minutes. Take the bowl out
and top with marshmallow and graham cracker
crumbs. Bake for an additional 3-5 minutes
24
NUTRITION FACTS
Calories: 585
Protein: 34.2 Grams Double Chocolate
Exclusive
Carbs: 70 Grams
Serving Size: One (1) Double Chocolate Baked Oats Ingredients:
Makes: 1 Servings
- 1/2 Banana
- 1/2 Cup Oats
- 1 Scoop Protein Powder (Vanilla or Chocolate)
- 2 Tbsp Cocoa Powder
Instructions:
scoop protein powder, 1/4 Cup oat milk, and 2 Tbsp
cocoa powder. Blend until completely smooth
chocolate chips
3. Bake at 350 degrees for 15-17 minutes
25
NUTRITION FACTS
Calories: 585
Protein: 34.2 Grams Chocolate Chip
Exclusive
Carbs: 70 Grams
Serving Size: One (1) Chocolate Chip Baked Oats Ingredients:
Makes: 1 Servings
- 1/2 Banana
- 1/2 Cup Oats
- 1 Scoop Protein Powder (Vanilla)
Instructions:
scoop protein powder, and 1/4 Cup oat milk. Blend
until completely smooth
chocolate chips
26
LUNCH &
DINNER
Flavor-packed recipes to help you accomplish your goals
Calories: 130
Protein: 15.5 Grams Chipotle
Fats: 6.9 Grams Shrimp
Carbs: 1 Grams
Serving Size: 1/4 Pound Chipotle Shrimp Ingredients:
Makes: 4 Servings
- 1 Pound Shrimp (Tail Off, Shelled, Deveined, Raw)
- 2 Tbsp Butter
- Garlic Salt
- Paprika
- 1 Tbsp Chipotle Powder
- 1 Tbsp Minced Garlic
Instructions:
1. In a bowl, combine 1 pound of raw shrimp, garlic salt,
and paprika. Toss until shrimp are fully coated in the
seasoning
2. Air fry the shrimp at 375 degrees for 10 minutes or
cook in a pan on medium heat for 10 minutes
3. In a bowl, combine 2 Tbsp melted butter, 1 Tbsp
minced garlic, and 1 Tbsp chipotle powder
4. Once the shrimp are cooked, add to a bowl along with
the butter mixture. Stir until fully combined
5. Top with parsley (Optional)
ADDITIONAL NOTES
Store the shrimp in an airtight
container in the freezer for up to
two weeks
28
Calories: 185
Protein: 27 Grams Chipotle
Fats: 8.7 Grams Chicken
Carbs: 0 Grams
Serving Size: One (1) Chipotle Chicken Thigh (112g) Ingredients:
Makes: 6 Servings
- 6 Boneless Skinless Chicken Thighs
- 1 Can Chipotle Peppers In Adobe Sauce
- Paprika
- Chili Powder
- Cumin
- Garlic Salt
Instructions:
1. Generously season the boneless skinless chicken
thighs with paprika, chili powder, cumin, and garlic salt.
2. In a bowl, combine the seasoned thighs and one can of
minced chipotle peppers and adobe sauce.
3. Cover and allow to marinate for 30 minutes.
4. After 30 minutes, cook the thighs In an air fryer at 375
degrees for 15-17 minutes and flip half way through.
You can also bake the thighs in an oven at 400 degrees
for 20-25 minutes.
ADDITIONAL NOTES
This recipe can be made less spicy
by using 1/2 can of the chipotle
peppers
29
Calories: 185
Protein: 27 Grams Ranch
Carbs: 0 Grams
Serving Size: One (1) Ranch Chicken Thigh (112g) Ingredients:
Makes: 6 Servings
- 1 Packet Ranch Seasoning (1oz)
- Onion Powder
- Parsley Flakes
Instructions:
1. Generously season the boneless skinless chicken
thighs with ranch seasoning, onion powder, and parsley
flakes
2. Rub the seasoning in and makes sure that both side
are fully coated
3. Air fry the chicken at 400 degrees for 12 minutes or
bake at 400 degrees for 15-17 minutes (or until internal
temperature reaches 165 degrees)
30
Calories: 300
Protein: 34.2 Grams Chipotle
Fats: 14.4 Grams Salmon Exclusive
Carbs: 6.8 Grams
Serving Size: One (1) Chipotle Salmon Filet (6oz) Ingredients:
Makes: 1 Servings
- Salmon Fillet
- 1 Tbsp Light Mayo
- Chipotle Powder
- Fresh Lemon Juice
- Honey
- Garlic Salt
- Parsley (Optional)
Instructions:
1. Completely coat the salmon filet in about 1 Tbsp of
light mayo
2. Season the coated filet with garlic salt and chipotle
powder
3. Air Fry at 375 degrees for 10-12 minutes or bake at 375
degrees for 15-20 minutes
4. Top the cooked salmon filet with a drizzle of honey and
fresh lemon juice
31
Calories: 300
Protein: 34.2 Grams Flaky
Fats: 14.4 Grams Salmon
Carbs: 6.8 Grams
Serving Size: One (1) Salmon Filet (6oz) Ingredients:
Makes: 1 Servings
- Salmon Fillet
- 1 Tbsp Dijon Mustard
- Smoked Paprika
- Fresh Lemon Juice
- Garlic Salt
- Parsley Flakes
Instructions:
1. Completely coat the salmon filet in about 1 Tbsp of
Dijon mustard
2. Season the coated filet with smoked paprika, garlic salt,
and parsley flakes
3. Air Fry at 375 degrees for 10-12 minutes or bake at 375
4. Top the cooked salmon filet with a squeeze of fresh
lemon juice and more parsley flakes
32
Calories: 290
Fats: 12.5 Grams Steak
Carbs: 1.4 Grams
Serving Size: One Sirloin Steak (5oz) Ingredients:
Makes: 1 Servings
- Sirloin Steak (5oz)
- 2 Canned Chipotle Peppers
- 1 Tbsp Cumin
- 1 Tbsp Oregano
- 1/4 Cup Lime Juice
- 1/4 Cup Water
- Cilantro
Instructions:
1. Blend together 2 canned chipotle peppers, 1 Tbsp
minced garlic, 1 Tbsp cumin, 1 Tbsp oregano, 1/4 Cup
lime juice, and 1/4 Cup water to make the marinade.
2. Put the sirloin steak into a zip lock bag along with the
marinade from step 1. Let sit in the fridge for at least 1
hour.
3. Heat the pan to medium heat and spray with cooking
oil. Add the marinated steak and a little bit of the
marinate to the pan
4. Cook on both sides until golden brown or proper
internal temperature. Dice into strips and top with
cilantro
33
Calories: 500
Protein: 60 Grams Creamy
Fats: 8 Grams Chicken Alfredo
Carbs: 40 Grams
Serving Size: 1/4 of Entire Dish Ingredients:
Makes: 4 Servings
- 24 oz Chicken Breast
- 8oz Protein Pasta (Barilla Protein+)
- 1/2 Cup Grated Parmesan Cheese
- 1 1/2 Cups Cottage Cheese (0% Fat)
- 1/2 Cup Fat Free Milk
- 2 Cloves Garlic
- Garlic Salt
- Smoked Paprika
- Onion Powder
- Fresh Chives (Optional)
Instructions:
1. Season 24 oz chicken breast with garlic salt, smoked
paprika, and onion powder.
2. Air fry chicken at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20 minutes (Flip halfway
through)
3. In a blender, combine 1 1/2 Cups cottage cheese, 1/2
Cup grated Parmesan cheese, 2 cloves of garlic, garlic
salt, and 1/2 Cup Fat Free Milk. Blend until completely
smooth.
4. Boil and drain 8 oz of protein pasta
5. in a bowl, combine the protein pasta and Alfredo
sauce. Mix until pasta is fully coated in sauce.
6. Top the sauced pasta with chicken and fresh chives
(Optional).
34
Calories: 600
Protein: 64 Grams Crispy Chicken
Fats: 12.9 Grams Alfredo
Carbs: 64 Grams
Serving Size: Three (3) oz. Pasta + 1/2 Chicken Breast Ingredients:
Makes: 4 Servings
- 1 Box Protein Pasta (12oz)
- 24oz Chicken Breast
- 1/2 Cup Parmesan Cheese
- 1 1/2 Cups Low Fat Cottage Cheese
- 1-2 Garlic Cloves
- 3 Tbsps Reduced Fat Milk
- 2 Eggs
- 2 Bags Protein Chips (Quest Brand)
- Fresh Parsley (Optional)
Instructions:
Cup Parmesan cheese, garlic cloves, and 3 Tbsp milk.
Blend until completely smooth. You might need to
shake the blender cup between blends or add a few
tablespoons of milk.
2. Butterfly cut the chicken breasts to make them thinner
3. Coat the chicken breast In blended egg and protein
chip crumbs (crushed Quest protein chips)
4. at 375 degrees for 15 minutes or bake at 375 degrees
for 20-25 minutes
5. Boil and drain a twelve (12) ounce box of protein pasta
(Barilla Protein+ brand)
6. Add the sauce to the drained pasta and mix together.
Do not heat up the sauce because it will break under
high heat.
7. Top the sauced pasta with half of the crispy chicken
breast
35
Calories: 475
Fats: 4.7 Grams Shrimp Alfredo
Carbs: 56 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1/4 lb. Shrimp Ingredients:
Makes: 4 Servings
- 1 Cup Low Fat Cottage Cheese
- 1-2 Garlic Cloves
- Italian Seasoning
- Garlic Salt
- 1 Pound Cooked Chipotle Shrimp (Page 28)
- Fresh Parmesan & Parsley (Optional)
Instructions:
1. In a blender, combine 1 Cup cottage cheese, 1/2 Cup
Parmesan cheese, garlic clove, Italian seasoning, and
garlic salt. Blend until completely smooth. You might
need to shake the blender cup between blends or add
a few tablespoons of pasta water.
high heat
4. Top the sauced pasta with 1/4 pound cooked chipotle
shrimp and more Parmesan cheese
ADDITIONAL NOTES
The recipe for Chipotle Shrimp can
be found on page 28!
36
Calories: 445
Protein: 40 Grams Cajun
Fats: 5.7 Grams Shrimp Alfredo
Carbs: 57 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1/4 Pound Ingredients:
Shrimp - 1 Box Protein Pasta (12oz)
Makes: 4 Servings
- Cajun Seasoning
- 1 Pound Shrimp
Instructions:
Parmesan cheese, 1 Tbsp minced garlic, and 1 Tbsp
cajun seasoning. Blend until completely smooth. You
might need to shake the blender cup between blends
or add a few tablespoons of pasta water
3. In a pan, cook one (1) pound of shrimp seasoned with
cajun seasoning
high heat
5. Top the sauced pasta with 1/4 pound of shrimp and
fresh parsley
37
Calories: 545
Fats: 16.3 Grams Salmon Alfredo
Carbs: 55.5 Grams
Serving Size: Three (3) oz. Sauced Pasta + 3oz Salmon Ingredients:
Makes: 4 Servings
- 2 Garlic Cloves
- Garlic Salt
- Chipotle Powder
- 2 Tbsp Light Mayo
- 1 Pound Raw Salmon
Instructions:
Parmesan cheese, 2 garlic cloves, and a pinch of garlic
salt. Blend until completely smooth. You might need to
tablespoons of pasta water
3. In a bowl, combine 1 pound of cubed salmon, 2 Tbsp
light mayo, garlic salt, and chipotle powder. Mix until
coated evenly
4. Air fry the salmon at 375 degrees for 5-8 minutes or
bake at 375 degrees for 10-12 minutes
high heat
6. Top the sauced pasta with 3 ounces of salmon and
fresh parsley
38
Calories: 500
Fats: 8.7 Grams Chicken Pasta
Carbs: 39 Grams
Serving Size: 1/4 Of Sauced Pasta + 6oz Chicken Breast Ingredients:
Makes: 4 Servings
- 1 1/2 Cup Cottage Cheese (0% Fat)
- Cajun Seasoning
- 2 Garlic Cloves
- 1 Tbsp Tomato Paste
- Garlic Salt
- 1/2 Cup Diced Bell Pepper
- 1/2 Cup Diced Onion
- Fresh Chives
- Red Pepper Flakes
Instructions:
Cup grated parmesan, 1 Tbsp Cajun seasoning, 2 garlic
cloves, 1 Tbsp tomato paste, and 1/2 Cup fat free milk.
2. Blend until completely smooth. You might need to
3. Season 24oz of chicken breast with garlic salt and cajun
seasoning until fully coated.
4. Air fry at 375 degrees for 15-17 minutes or bake at 400
degrees for 20 minutes (Flip Halfway Through)
5. In a pan, combine diced bell peppers and onion. Cook
for 5 minutes on medium heat
6. Boil and drain 8oz (dry weight) of protein pasta
7. In a bowl, combine cooked protein pasta, sauce, and
cooked vegetables. Mix until pasta is fully coated in the
sauce
8. Top the sauced pasta with chicken, fresh chives, and
red pepper flakes
39
Calories: 560
Protein: 64 Grams Tuscan
Carbs: 50 Grams
Makes: 4 Servings
- 2 Garlic Cloves
- Garlic Salt
- Italian Seasoning
- Smoked Paprika
- 1/2 Cup Cooked Spinach
- 1/2 Cup Sun Dried Tomatoes
- Parsley
- Red Pepper Flakes
Instructions:
Cup grated parmesan, 2 garlic cloves, 1 Tbsp tomato
paste, garlic salt, and 1/2 Cup fat free milk.
3. Season 24oz of chicken breast with garlic salt, smoked
paprika, and Italian seasoning until fully coated.
6. In a bowl, combine cooked protein pasta, sauce, 1/2
Cup cooked spinach, and 1/2 Cup sun dried tomatoes.
Mix until pasta is fully coated in the sauce
7. Top the sauced pasta with chicken, parsley, and red
pepper flakes
40
Calories: 500
Protein: 60 Grams Buffalo
Carbs: 40 Grams
Makes: 4 Servings
- 2oz Cream Cheese (Reduced Fat)
- 1/4 Cup Buffalo Sauce
- 1 Tbsp Ranch Seasoning
- Garlic Salt
- Onion Powder
- Smoked Paprika
Instructions:
1. In a blender, combine 1 1/2 Cups cottage cheese, 2oz
reduced fat cream cheese, 1/4 Cup Buffalo sauce, 1
Tbsp ranch seasoning, and 1/2 Cup fat free milk.
paprika, and onion powder until fully coated.
6. In a bowl, combine cooked protein pasta and the
cottage cheese sauce. Mix until pasta is fully coated in
the sauce
7. Top the sauced pasta with chicken and fresh chives
41
Calories: 560
Protein: 68 Grams Chicken Bacon
Fats: 12 Grams Ranch Pasta
Carbs: 41 Grams
Makes: 4 Servings
- 1/2 Cup Fat Free Mozzarella
- Garlic Salt
- Smoked Paprika
- Onion Powder
- 8oz Protein Pasta (Dry Weight)
- 4 Center Cut Bacon Strips
Instructions:
Cup grated Parmesan cheese, 1/2 Cup fat free
mozzarella, 2 Tbsp ranch seasoning, and 1/2 Cup fat
free milk. Blend until completely smooth.
2. Season 24oz of chicken breast with garlic salt, onion
powder, and smoked paprika. Air fry at 375 degrees for
15-20 minutes or bake at 400 degrees for 20 minutes.
3. Cook 4 center cut bacon strips In a pan on medium
heat until crispy.
4. Boil and drain 8oz (dry weight) of protein pasta or
pasta of choice.
5. In a bowl, combine the cooked pasta, the cottage
cheese sauce, and 4 (cooked & diced) bacon strips. Mix
until the pasta Is completely coated.
6. Top the sauced pasta with cooked chicken, fresh chives
(optional), and extra bacon bits (optional).
42
Calories: 530
Carbs: 47.4 Grams
Serving Size: Two And Half (2.5) oz. Pasta + 6oz Chipotle Ingredients:
Chicken Breast - 10oz Protein Pasta (Barilla Protein+)
Makes: 4 Servings
- 1/2 Cup Marinara Sauce
- 1 Cup Cottage Cheese (0% Fat)
- 1 Canned Chipotle Pepper
- 2 Garlic Cloves
- 24oz Chipotle Chicken Breast (Page 29)
Instructions:
marinara sauce, 1 chipotle pepper, 1/2 Cup grated
Parmesan cheese, 2 garlic cloves, and 1/4 Cup fat free
milk. Blend until completely smooth. You might need to
shake the blender cup between blends.
2. Prepare 24oz of chipotle chicken breast by following
the recipe on page 29.
3. Boil and drain ten (10) ounces of protein pasta (Banza
or Barilla Protein+ brand).
high heat.
5. Top the sauced pasta with chipotle chicken and
parsley.
ADDITIONAL NOTES
The recipe for Chipotle Chicken
can be found on page 29!
43
Calories: 515
Protein: 61 Grams Marry Me
Fats: 9 Grams Chicken Pasta
Carbs: 43 Grams
Serving Size: 1/4 Of The Entire Dish Ingredients:
Makes: 4 Servings
- 1/2 Grated Parmesan Cheese
- 1/2 Fat Free Milk
- 2 Garlic Cloves
- Red Pepper Flakes
- Cajun Seasoning
- Onion Powder
- 1/2 Cup Diced Bell Peppers
- 1/2 Cup Diced White Onion
- 1 Bag Of Spinach
- 8oz Protein Pasta (Dry)
- Parsley Flakes
Instructions:
Cup grated Parmesan, 1 Tbsp tomato paste, 2 garlic
cloves, garlic salt, red pepper flakes, and 1/2 Cup fat
free milk. Blend until completely smooth.
2. Season 24oz of chicken breast with garlic salt, cajun
seasoning, and onion powder.
3. Air fry the chicken at 375 degrees for 15-20 minutes or
bake at 400 degrees for 20-25 minutes.
4. Add 1/2 Cup diced bell peppers and 1/2 Cup diced
white onions to a pan and cook until soft.
5. Add 1 bag of spinach to a pan and cook until about 1/2
Cup of cooked spinach Is remaining.
6. Boil and drain 8oz of protein pasta or past of choice.
7. In a bowl, combine the cooked pasta, cottage cheese
sauce, cooked bell peppers & onions, cooked spinach,
and 1/2 Cup sun dried tomatoes. Mix until combined
8. Top the sauced pasta with the cooked chicken, fresh
parsley, and red pepper flakes.
44
Calories: 500
Fats: 8 Grams Chicken Alfredo
Carbs: 40 Grams
Makes: 4 Servings
- 1 Canned Chipotle Pepper and Adobo Sauce
- 2 Garlic Cloves
- Garlic Salt
- Smoked Paprika
- Onion Powder
- 8oz Protein Pasta (Or Pasta Of Choice)
- Red Pepper Flakes (Optional)
Instructions:
Cup grated Parmesan cheese, 1/2 Cup fat free milk, 2
garlic cloves, 1 canned chipotle pepper, and 2 Tbsps
adobo sauce. Blend until completely smooth.
paprika, and onion powder. Air fry at 400 degrees for
15-20 minutes or bake at 400 degrees for 20-25
minutes (or until proper internal temperature).
3. Boil and drain 8oz (dry weight) of protein pasta or
pasta of choice.
4. In a bowl, combine cooked pasta and the Alfredo
sauce. Mix until the pasta is completely coated.
5. Top the sauced pasta with cooked chicken, fresh chives
(optional), and red pepper flakes (optional).
45
Calories: 515
Protein: 47 Grams Creamy
Fats: 5.6 Grams Taco Pasta
Carbs: 57 Grams
Serving Size: Three (3) oz. Sauced Pasta + 1/4 Pound Beef Ingredients:
Makes: 4 Servings
- 1/4 Cup Enchilada Sauce
- 1 1/2 Cup Low Fat Cottage Cheese
- 1 Pound Lean Ground Beef
- 1 Cup Diced White Onion
- Cilantro
Instructions:
1. In a blender, combine 1 1/2 Cup cottage cheese, and
1/4 Cup enchilada sauce. Blend until completely
smooth. You might need to shake the blender cup
between blends or add a few tablespoons of pasta
water
2. Boil and drain a twelve ounce box of protein pasta
(Banza or Barilla Protein+ brand)
3. In a pan, cook 1 pound of lean ground beef, 1 Cup
diced white onion, and 1 taco seasoning packet
4. Add the sauce and the meat mixture to the drained
pasta and mix together. Do not heat up the sauce
because it will break under high heat
5. Top the pasta with cilantro
46
Calories: 535
Protein: 49 Grams Pesto
Exclusive
Carbs: 55.8 Grams
Serving Size: Three (3) oz. Pasta + 1 Chicken Thigh Ingredients:
Makes: 4 Servings
- 1/2 Parmesan Cheese
- 2 Tbsp Pesto
- 1-2 Garlic Cloves
- Fresh Basil
- 4 Raw Boneless Skinless Chicken Thighs
- Garlic Salt
- Italian Seasoning
Instructions:
Parmesan cheese, 1-2 garlic cloves, and fresh basil.
Blend until completely smooth. You might need to
tablespoons of pasta water.
(Banza or Barilla Protein+ brand).
high heat
4. Season the chicken thighs with garlic salt and Italian
seasoning. Air fry at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20 minutes
5. Top the sauced pasta with one diced chicken thigh,
Parmesan cheese, and basil
47
Calories: 385
Fats: 4.1 Grams Mac And Cheese
Carbs: 67.2 Grams
Serving Size: 1/4 Of Entire Dish
Ingredients:
Makes: 4 Servings
- 1 Box Protein Pasta (12 oz)

- 1 1/2 Cup Cottage Cheese
- 1 Packet Mac and Cheese Powder (Kraft)
- 3 Tbsp Low-Fat Milk
Instructions:
1. In a blender, combine 1 1/2 Cup cottage cheese, 1 Mac
and Cheese powder packet, and 3 Tbsp of Low-Fat
milk. Blend until smooth
2. Boil and drain 12oz protein pasta
3. Add the pasta to a bowl along with the cheese mixture.
Mix until combined
48
Calories: 525
Protein: 64 Grams Buffalo Chicken
Fats: 7.9 Grams Mac And Cheese
Carbs: 43.7 Grams
Serving Size: 1/4 Of Entire Dish Ingredients:
Makes: 4 Servings
- 1 Mac And Cheese Powder Packet
- Garlic Salt
- Smoked Paprika
- Onion Powder
- Light Ranch (Optional)
Instructions:
cup fat free cheddar cheese, 1 mac and cheese powder
packet, 1/4 Cup Buffalo sauce, and 1/2 Cup fat free
milk. Blend until completely smooth.
3. Air fry at 375 for 15-20 minutes or bake at 400 for 20-
25 minutes (Flip Halfway Through).
4. Boil and drain 8oz protein pasta (dry weight)
cheese sauce, and diced chicken. Mix until fully
combined
6. Top with fresh chives, Buffalo sauce, and light ranch
(Optional). Divide into four equal portions and freeze
for up to two weeks
ADDITIONAL NOTES
Top Mac and Cheese with Protein
Ranch - Recipe on page 125!
49
Calories: 410
Protein: 31 Grams Bacon
Fats: 8 Grams Mac And Cheese
Carbs: 58 Grams
Ingredients:
Makes: 4 Servings

- 1/2 Cup Fat-Free Milk
- 1/2 Cup Fat-Free Cheddar Cheese
- 5 Cooked Bacon Strips
Instructions:
1. In a blender, combine 1 1/2 Cups cottage cheese, 1
Mac and Cheese powder packet, 1/2 Cup Fat-Free milk,
and 1/2 Cup fat-free cheddar cheese. Blend until
smooth
2. Boil and drain 10oz protein pasta
3. Add the pasta to a bowl along with the cheese mixture.
Mix until combined.
4. Assemble the dish with 1/4 of the pasta mixture in a
bowl. Top each serving with 1.5 cooked bacon strips
and fresh chives.
50
Calories: 525
Protein: 64 Grams Chipotle Chicken
Carbs: 43 Grams
Ingredients:
Makes: 4 Servings

- 1 Can Chipotle Peppers
- Garlic Salt
- Smoked Paprika
- Onion Powder
Instructions:
packet, 2 chipotle peppers, and 1/2 Cup fat free milk.
Blend until completely smooth.
3. Add the seasoned chicken to a bowl along with the
remaining chipotle peppers. Mix together. (Marinate for
30 minutes for best results)
combined
7. Top with fresh chives and light ranch (Optional). Divide
into four equal portions and freeze for up to two weeks
51
Calories: 520
Protein: 62 Grams Taco
Carbs: 44 Grams
Ingredients:
Makes: 4 Servings

Instructions:
packet, and 1/2 Cup fat free milk. Blend until
completely smooth.
2. Add 24oz of lean ground beef to a hot pan along with
1/2 Cup diced onions, and 1 taco seasoning packet.
3. Cook on medium heat for 10 minutes or until the meat
is completely cooked through.
cheese sauce, and cooked ground beef. Mix until fully
combined
6. Top with fresh chives(Optional) and light ranch
for up to two weeks
52
Calories: 550
Protein: 66 Grams CBR
Carbs: 44 Grams
Ingredients:
Makes: 4 Servings

- Garlic Salt
- Smoked Paprika
- Onion Powder
Instructions:
packet, 2 chipotle peppers, and 1/2 Cup fat free milk.
3. Add the seasoned chicken to a bowl along with the
remaining chipotle peppers. Mix together. (Marinate for
30 minutes for best results)
combined
7. Top with fresh chives and light ranch (Optional). Divide
into four equal portions and freeze for up to two weeks
53
Calories: 560
Protein: 64 Grams Honey Buffalo
Fats: 7 Grams Chicken
Carbs: 54 Grams Mac And Cheese
Ingredients:
Makes: 4 Servings

- 1 Tbsp Corn Starch
- Garlic Salt
- Onion Powder
- 2 Tbsps Honey
- 1/2 Cup Buffalo Sauce (Low Calorie)
Instructions:
packet, 1/4 cup buffalo sauce, and 1/2 Cup fat free milk.
2. Dice 24oz of chicken breast into cubes. Transfer to a
bowl and season with garlic salt, onion powder, and 1
Tbsp corn starch until fully coated.
3. Add diced chicken to a pan on medium-high heat. Cook
for 15 minutes until chicken is golden brown and crispy
on all sides.
4. In the same pan with the cooked chicken, add 2 Tbsps
of Honey and 4 Tbsps of Buffalo Sauce. Toss the
chicken in the sauce. Cook over medium-low head until
the sauce is thickened.
6. In a bowl, combine the cooked pasta and the cottage
cheese sauce. Mix until fully combined
7. Top the pasta with the Honey Buffalo Chicken, fresh
chives, buffalo sauce (Optional), and light ranch
for up to two weeks
54
Calories: 560
Protein: 64 Grams Honey BBQ Chicken
Carbs: 54 Grams
- Garlic Salt
- Onion Powder
- 2 Tbsps Honey
- 1/2 Cup BBQ Sauce (Low Calorie)
- Parsley Flakes (Optional)
Instructions:
completely smooth.
bowl and season with garlic salt, onion powder, and 1
Tbsp corn starch until fully coated.
3. Add diced chicken to a pan on medium-high heat. Cook
for 15 minutes until chicken is golden brown and crispy
on all sides.
4. In the same pan with the cooked chicken, add 2 Tbsps
of Honey and 1/2 Cup of BBQ sauce. Toss the chicken
in the sauce. Cook over medium-low head until the
sauce is thickened.
5. Boil and drain 8oz protein pasta (dry weight).
cheese sauce. Mix until fully combined.
7. Top the pasta with the sauced chicken, parsley flakes
(Optional), and light ranch (Optional). Divide into four
equal portions and freeze for up to two weeks.
55
Calories: 600
Protein: 64 Grams Honey Chipotle Chicken
Carbs: 66 Grams Ingredients:
Makes: 4 Servings
- Garlic Salt
- 1/2 Cup Chipotle Peppers & Adobo Sauce
- 1/4 Cup Soy Sauce
- 1/4 Cup Water
- 3 Tbsps Honey
Instructions:
completely smooth.
bowl and season with garlic salt and 2 Tbsps corn
starch until fully coated.
3. Spray the coated chicken pieces with cooking oil and air
fry at 400 degrees for 10-15 minutes or bake at 400 for
15-20 minutes.
4. For the honey chipotle sauce, combine 1/2 Cup
chipotle peppers (and adobo sauce), 1/4 Cup soy
sauce, 1/4 Cup water, 1/2 Tbsp sesame oil, 3 Tbsps
honey, and 1 Tbsp corn starch in a blender. Blend until
fully combined.
5. Add the sauce to a pan and reduce for 5 minutes until
the sauce thickens. Add In the cooked chicken and fully
coat the chicken In the sauce
6. Boil and drain 8oz protein pasta (dry weight).
cheese sauce. Mix until fully combined.
8. Top the pasta with the sauced chicken, fresh chives
(Optional), and light ranch (Optional). Divide into four
equal portions and freeze for up to two weeks.
56
NUTRITION FACTS
Calories: 750
Protein: 75 Grams Stuffed-Crust
Fats: 9 Grams Pepperoni Pizza
Carbs: 85 Grams
Serving Size: One (1) Pizza
Makes: 1 Serving
Ingredients:
- 3/4 Cup Self-Rising Flour
- 1/4 Cup Nutritional Yeast
- 1/2 Cup Greek Yogurt (0% Fat)
- 2 Light Mozzarella Cheese Sticks (Sargento)
- 1/2 Cup Tomato Sauce
- 1/2 Cup Fat-free Mozzarella
- Turkey Pepperoni (About 16)
- Italian Seasoning
- Garlic Salt
Instructions:
1. In a bowl, combine 3/4 Cup self-rising flour and 1/2 Cup
Greek yogurt, garlic salt, and 1/4 Cup nutritional yeast.
Combine until it forms a dough.
2. Sprinkle flour on a flat surface and roll out the dough to
a flat, circular pizza shape
3. Cut up about 2 light mozzarella cheese sticks into 1
Inch pieces and place them around the edges of the
pizza dough.
4. Fold the edges of the dough on top of the cheese sticks
so they are completely covered to create the stuffed-
crust.
5. Top the pizza with 1/2 Cup tomato sauce, 1/2 Cup fat-
free mozzarella cheese, and turkey pepperoni.
6. Spray the top of the exposed crust with cooking oil and
top with Italian Seasoning .
7. Bake the pizza at 400 degrees for 20-25 minutes.
57
NUTRITION FACTS
Calories: 850
Fats: 19 Grams Meat Lovers' Pizza
Carbs: 85 Grams
Makes: 1 Serving
Ingredients:
- 2 Light Mozzarella Cheese Sticks (Sargento)
- Turkey Pepperoni (About 12)
- 2oz Chicken Italian Sausage
- Italian Seasoning
- Garlic Salt
Instructions:
Greek yogurt, 1/4 Cup nutritional yeast, and garlic salt
to taste. Combine until it forms a dough.
2. On a flat surface, roll out the dough to a flat, circular
pizza shape
3. Cut up about 2 light mozzarella cheese sticks and place
them around the edges of the pizza dough. Fold the
edges of the dough on top of the cheese sticks so they
are completely covered to create the stuffed-crust.
4. Cook 2 center cut bacon strips In a pan until crispy.
5. Cook 2oz of chicken Italian sausage In a pan until
completely cooked through.
6. Top the pizza crust with 1/2 Cup tomato sauce, 1/2 Cup
fat-free mozzarella cheese, turkey pepperoni, turkey
Italian sausage (2oz), and 2 cooked bacon strips (diced).
7. Spray the top of the exposed crust with cooking oil
and top with Italian Seasoning (optional).
58
NUTRITION FACTS
Calories: 790
Fats: 10.3 Grams Buffalo Chicken
Carbs: 78.6 Grams Pizza
Makes: 1 Serving
Ingredients:
- 2.5 Reduced-fat Mozzarella Cheese Sticks
- 2 Tbsp Buffalo Sauce
- 1/4 Cup Fat-free Cheddar Cheese
- Buffalo Sauce (a few Tbsps)
- 4 oz Cooked Chicken Breast
- Sliced Red Onion
- Cilantro
- Italian Seasoning (Optional)
Instructions:
Greek yogurt. Combine until it forms a dough
pizza shape
3. Cut up about 2.5 mozzarella cheese sticks and place
4. Make protein ranch by combining 1/2 Cup Greek
yogurt with 2 Tbsp ranch seasoning. Mix well.
5. Toss 4oz of cooked chicken breast with buffalo sauce.
6. Top the dough with protein ranch (leaving a little
remaining to drizzle after baking), buffalo chicken,
sliced red onion, and 1/4 Cup fat-free mozzarella
cheese. Spray the top of the exposed crust with
cooking oil and top with Italian Seasoning (optional).
8. Top the pizza with cilantro and an extra drizzle of
protein ranch.
59
NUTRITION FACTS
Calories: 775
Fats: 9.9 Grams BBQ Chicken
Carbs: 89.2 Grams Pizza
Makes: 1 Serving
Ingredients:
- 2.5 Reduced-fat Mozzarella Cheese Sticks
- 1/4 Cup Low Calorie Barbecue Sauce
- 4oz Cooked Chicken
- Red Onion
- Cilantro
Instructions:
pizza shape
4. Top the pizza with 1/4 Cup low calorie BBQ sauce, 1/4
Cup fat-free mozzarella cheese, 4oz cooked chicken
breast, and red onions. Spray the top of the exposed
crust with cooking oil and top with Italian Seasoning
(optional).
60
NUTRITION FACTS
Calories: 760
Fats: 15.3 Grams CBR Pizza
Carbs: 76.3 Grams
Makes: 1 Serving
Ingredients:
- 2.5 Light Mozzarella Cheese Sticks (Sargento Brand)
- 1 Tbsp Light Mayo
- 2oz Rotisserie Chicken Breast
- 2 Cooked Bacon Strips (Diced)
- Fresh Green Onions (Optional)
Instructions:
pizza shape
4. In a bowl, combine 1/2 Cup Greek yogurt, 1 Tbsp light
mayo, and 1 Tbsp ranch seasoning to make the ranch.
5. Top the pizza with the ranch, 1/2 Cup fat free cheese,
2oz rotisserie chicken breast, and 2 cooked bacon
strips (Diced). Spray the top of the exposed crust with
cooking oil and top with Italian Seasoning (optional).
6. Bake the pizza at 400 degrees for 20-25 minutes and
top with fresh green onions (optional)
61
NUTRITION FACTS
Calories: 750
Fats: 10 Grams Supreme Pizza
Carbs: 77 Grams
Makes: 1 Serving
Ingredients:
- 2 Light Mozzarella Cheese Sticks (Sargento Brand)
- 1 Tsp Garlic Salt
- 1/2 Serving Turkey Pepperoni (15g)
- 1oz Cooked Turkey Italian Sausage
- Italian Seasoning
- Fresh Green Bell Peppers
- White Onion
- Mushrooms
- Diced Black Olives
Instructions:
1. In a bowl, combine 3/4 Cup self-rising flour, 1/4 Cup
nutritional yeast, 1 Tsp garlic salt and 1/2 Cup Greek
yogurt. Combine until it forms a dough
pizza shape
3. Cut up about 2 mozzarella cheese sticks and place
4. Top the pizza with the 1/2 Cup tomato sauce, 1/2 Cup
fat free cheese, 1oz cooked Italian Turkey sausage, 1/2
serving turkey pepperoni, green bell peppers, white
onions, mushrooms, and black olives.
5. Spray the top of the exposed crust with cooking oil and
top with Italian Seasoning (optional).
6. Bake the pizza at 400 degrees for 20-25 minutes and
top with fresh green onions (optional)
62
NUTRITION FACTS
Calories: 480
Protein: 79 Grams Chicken Crust
Fats: 16.2 Grams BBQ Pizza
Carbs: 3.1 Grams
Serving Size: 1 Pizza Ingredients:
Makes: 1 Serving
- 1 Can Of Chicken (12oz)
- 1 Egg
- 1/4 Cup Parmesean Cheese
- 1/4 Cup Low Calorie BBQ Sauce
- Diced Tomatoes
- Diced Red Onion
Instructions:
1. In a bowl, combine 1 can of chicken, 1/4 Cup Parmesan
cheese, and one egg. Mix until completely combined
and the chicken is shredded.
2. On a greased baking sheet, form the chicken mixture
into a circle that resembles a pizza crust
3. Bake the pizza crust for 20 minutes at 425 degrees
4. Top the cooked crust with low calorie BBQ sauce, 1/4
Cup fat free Mozzarella, diced tomatoes, and red
onions.
5. Bake for 5 additional minutes until everything is melted
63
NUTRITION FACTS
Calories: 415
Protein: 57 Grams BBQ Chicken
Fats: 9.5 Grams Flatbread
Serving Size: One BBQ Chicken Flatbread - 1 Lavash Bread (Joseph's Brand)
Makes: 1 Servings
- 1 Cooked Chicken Breast
- 8 Tbsp Sugar Free BBQ Sauce
- Red Onions
- 1oz Fat Free Mozzarella Cheese
- Cilantro
Instructions:
1. In an oven at 350 degrees, bake the lavash bread for
about 5-7 minutes or until crispy
2. Spread about 8 Tbsp of BBQ sauce onto the bread
3. Dice one chicken breast and put it on top of the BBQ
sauce. You can also use rotisserie chicken
4. Top the flatbread with red onions and fat free
mozzarella.
5. Bake at 350 degrees for another 5-10 minutes and top
with cilantro
64
NUTRITION FACTS
Calories: 360
Protein: 46 Grams Pepperoni
Serving Size: One Flatbread - 1 Lavash Bread (Joseph's Brand)
Makes: 1 Serving
- 1/4 Cup Cottage Cheese
- Turkey Pepperoni (15)
- Fat Free Mozzarella Cheese (2oz)
- Garlic Salt
- Oregano
- Hot Sauce (Optional)
Instructions:
2. In a blender, combine 1/4 Cup cottage cheese, 1/4 Cup
marinara sauce, garlic salt, oregano, and hot sauce
(optional). Blend until completely smooth
3. Top the baked Lavash bread with the sauce, fat free
mozzarella, and turkey pepperoni.
4. Bake for an additional 10 minutes at 350 degrees to
melt the cheese and make the flatbread more crispy.
65
NUTRITION FACTS
Calories: 425
Carbs: 13 Grams
Serving Size: One Flatbread Ingredients:
Makes: 1 Serving
- 1 Lavash Bread (Joseph's Brand)
- 1 Cooked Chicken Breast
- 1/2 Packet Ranch Seasoning
- Red Onions
- Buffalo Sauce
Instructions:
2. In a bowl, combine 1 Cup Greek yogurt and 1/2 packet
ranch seasoning. We will use about 1/3 of this, so save
the rest for other recipes!
3. In a bowl, toss the diced chicken breast in buffalo sauce
4. Assemble the flatbread by spreading protein ranch on
the bread. Add buffalo chicken, fat free cheddar, and
red onions on top. Bake for an additional 5 minutes to
melt the cheese
66
NUTRITION FACTS
Calories: 620
Protein: 58 Grams Pepperoni
Fats: 8.9 Grams Calzone
Carbs: 77.1 Grams
Serving Size: One (1) Calzone
Makes: 1 Serving
Ingredients:
- 1/2 Cup Greek Yogurt (o% Fat)
- 2 Servings Turkey Pepperoni (60g)
- 1 Egg (For Egg Wash)
Instructions:
Greek yogurt. Combine until it forms a dough. Add flour
to the mixture If too sticky.
2. Flour a flat surface and top of dough. Roll out the
dough to a flat, circular shape on the floured surface.
3. On the top half of the circular dough, spread 1/4 Cup
tomato sauce. Add a layer of turkey pepperoni (30g) on
top of the sauce. Add 1/2 Cup fat free mozzarella on
top of the pepperoni and add another layer of turkey
pepperoni (30g) on top of the cheese
4. Fold the dough over the the side with the toppings on
It.
5. Seal the edges of the dough by twisting the dough or
by pressing bottom of a fork Into the dough.
6. Cut three slits In the calzone to let steam out as It
cooks.
7. Brush the calzone with egg wash and season with
Italian seasoning
8. Bake the calzone at 400 degrees for 20-25 minutes.
67
NUTRITION FACTS
Calories: 725
Fats: 10 Grams Calzone
Carbs: 80 Grams
Serving Size: One (1) Calzone
Makes: 1 Serving
Ingredients:
- 1 Cup Greek Yogurt (o% Fat)
- 1 Egg (For Egg Wash)
Instructions:
Greek yogurt. Combine until it forms a dough. Add flour
to the mixture If too sticky.
2. Flour a flat surface and top of dough. Roll out the
dough to a flat, circular shape on the floured surface.
3. In a bowl, combine 4oz shredded rotisserie chicken,
1/2 Cup Greek yogurt, 1/4 Cup Buffalo sauce, and 1
Tbsp ranch seasoning.
4. On the top half of the circular dough, spread 1/4 Cup
fat free mozzarella. Add the buffalo chicken mixture on
top of the cheese and spread the remaining 1/4 Cup
fat free mozzarella on top of the buffalo chicken
mixture.
5. Fold the dough over the the side with the toppings on
It.
6. Seal the edges of the dough by twisting the dough or
by pressing bottom of a fork Into the dough.
7. Cut three slits In the calzone to let steam out as It
cooks.
8. Brush the calzone with egg wash and season with
Italian seasoning
9. Bake the calzone at 400 degrees for 20-25 minutes.
68
NUTRITION FACTS
Calories: 415
Protein: 37 Grams Chicken
Fats: 18.8 Grams Smash Burger
Carbs: 29.5 Grams
Serving Size: One Smash Burger Ingredients:
Makes: 4 Smash Burgers
- Garlic Salt
- 1 Tbsp Smoked Paprika
- 8 Ounces Cheese
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 2 Tbsp Minced Pickle
- 2 Tbsp Pickle Juice
- 8 Ounces Guacamole
- 4 Brioche Buns
Instructions:
1. In a bowl, combine one pound of ground chicken, 1
Cup of diced white onion, dash of garlic salt, and
paprika.
2. Divide the meat into 4 equal balls.
3. On an oiled medium-hot pan, place one ball in the
center and smash down with a spatula.
4. Cook the patty for about 4 minutes on each side or
until golden brown and proper internal temperature.
5. Spread 2oz of cheese on top of the cooked patty to
melt.
6. For the sauce, combine 2 Tbsps each of light mayo,
mustard, ketchup, minced pickle, and pickle juice. Mix
until fully combined.
7. Toast the brioche buns and spread about 2oz of
guacamole on the bottom and top buns.
8. Assemble the burger with the patty, sauce, guacamole,
and buns.
69
NUTRITION FACTS
Calories: 385
Protein: 30 Grams Turkey
Fats: 19 Grams Smash Burger
Carbs: 30.4 Grams
Serving Size: One Smash Burger Ingredients:
Makes: 4 Servings
- 1 Pound Ground Turkey
- 1 Tbsp Smoked Paprika
- 4 Velveeta Cheese Slices
- 8 Ounces Guacamole
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 4 Brioche Buns
Instructions:
1. In a bowl, combine one pound of ground turkey, 2 Tbsp
ranch seasoning, and 1 Tbsp paprika
5. Place 1 Velveeta cheese slice on top of the cooked
patty to melt.
7. Toast the brioche buns and spread about 2oz of
guacamole on the bottom and top buns.
8. Assemble the burger with the patty, sauce, and two
bun halves with guacamole.
70
NUTRITION FACTS
Calories: 450
Protein: 61 Grams Double
Fats: 12.7 Grams Cheeseburger
Carbs: 30.3 Grams
Serving Size: One Cheeseburger Ingredients:
Makes: 4 Servings
- 2 Pounds Lean Ground Beef (96-3)
- 1 Tbsp Garlic Powder
- 1 Tbsp Onion Powder
- 8 American Cheese Slices (Fat Free)
- 2 Tbsp Light Mayo
- 2 Tbsp Mustard
- 2 Tbsp Ketchup
- 4 Brioche Buns
Instructions:
1. In a bowl, combine two pounds of lean ground beef, 2
Tbsp ranch seasoning, 1 Tbsp garlic powder, and 1
Tbsp onion powder.
center and smash down with a spatula
5. Place 1 American cheese slice on top of each cooked
patty to melt.
7. Toast the brioche buns on the pan
8. Assemble the burger with the 2 burger patties, sauce,
and a brioche bun
71
NUTRITION FACTS
Calories: 525
Protein: 65 Grams Bacon Double
Fats: 17 Grams Cheeseburger
Carbs: 33 Grams
Serving Size: One Burger Ingredients:
Makes: 4 Servings
- Garlic Salt
- 8 Fat Free American Cheese Slices
- 3 Tbsp Light Mayo
- 2 Tbsp Ketchup (No Sugar Added)
- 4 Brioche Buns
- 4 Center Cut Bacon Slices
- 4 Buns
Instructions:
1. In a bowl, combine 32oz of lean ground beef, 2 Tbsp
ranch seasoning, and garlic salt.
5. Place 1 fat free American cheese slice on top of each
cooked patty to melt.
6. For the sauce, combine 3 Tbsps each of light mayo, 2
Tbsps ketchup, 1 Tbsp minced pickle, and 1 Tbsp pickle
juice. Mix until fully combined.
7. Cook 4 slices of center cut bacon on the pan until
crispy.
8. Toast the buns on the pan.
9. Assemble the burger with 2 burger patties with cheese,
a cooked bacon strip, 1 Tbsp of burger sauce, and a
bun of choice.
72
NUTRITION FACTS
Calories: 460
Protein: 65 Grams In-N-Out
Fats: 17 Grams Double Burger
Carbs: 11 Grams
Serving Size: One Burger Ingredients:
Makes: 4 Servings
- 2 Tbsp Mustard
- 1 Tbsp Salt & Pepper
- 8 Fat Free American Cheese Slices
- 4 Tbsp Light Mayo
- 2 Tbsp Ketchup
- 3 Tbsp Diced Pickle
- Grilled Diced Onions
- Tomatoes
- Pickles
- Lettuce
- 4 Low Calorie Keto Buns
Instructions:
1. In a bowl, combine 32oz of lean ground beef, 2 Tbsp
yellow mustard, 1 Tbsp salt, and 1 Tbsp pepper. Mix
until completely combined.
center and smash down with a spatula
5. Place 1 fat free American cheese slice on top of each
cooked patty to melt.
6. For the sauce, combine 4 Tbsps of light mayo, 2 Tbsp
ketchup, 3 Tbsp finely diced pickle, and 1 Tbsp pickle
juice. Mix until fully combined.
7. Toast the buns on the pan.
8. Assemble the burger with the 2 burger patties, 1 Tbsp
sauce, grilled onions, pickles, tomatoes, and a keto bun
73
NUTRITION FACTS
Calories: 545 Chick-fil-a Chicken
Protein: 66 Grams Sandwich
Fats: 13 Grams Ingredients:
- 4 Chicken Breasts (8oz Each)
Carbs: 45 Grams - 4 Brioche Buns
- 1/2 Cup Flour
Serving Size: One Chicken Sandwich
Makes: 4 Servings - 1 Tsp Garlic Salt
- 2 Tsp Onion Powder
- 1 Tsp Cayenne Pepper
- 1/2 Cup Egg Whites (Or 2 Eggs)
- 1 Tbsp Hot Sauce
- 1 Cup Corn Flakes
- 3 Tbsp Light Mayo
- 1 Tbsp Mustard
- 1 Tsp Smoked Paprika
- 2 Tbsp Barbecue Sauce (Low Calorie)
- 2 Tbsp Honey
- 1 Tbsp Apple Cider Vinegar
- 4 Slices Fat-Free American Cheese
- Pickles
- Lettuce
- Tomato
Instructions:
1. Divide your chicken breasts into 8oz portions and
smash them until even thickness
2. On a plate, combine 1/2 Cup flour, garlic salt, onion
powder, and cayenne pepper. Fully coat the chicken in
the flour mixture
3. On a plate, combine 1/2 Cup egg whites (or 2 eggs), 2
Tbsp pickle juice, and 1 Tbsp hot sauce. Fully coat the
floured chicken in the egg mixture
4. On a plate, crush 1 Cup corn flakes. Press the chicken
into the corn flakes until fully coated
5. Place the chicken on an air fryer tray and spray with
cooking oil. Air fry at 350 degrees for 15-20 minutes or
6. For the Chick-fil-A sauce, mix together 3 Tbsp light
mayo, 1 Tbsp mustard, 2 Tbsp barbecue sauce, 2 Tbsp
honey, 1 tsp onion powder, 1 tsp smoked paprika, and
1 Tbsp apple cider vinegar.
7. Assemble the sandwich with brioche bun, chicken, 1
Tbsp of Chick-fil-A sauce, 1 slice of fat free American
cheese, lettuce, pickles, and tomato.
74
NUTRITION FACTS
Calories: 450
Carbs: 30.1 Grams
Serving Size: One Buffalo Chicken Sandwich Ingredients:
Makes: 4 Servings
- 4 Brioche Buns
- 1/2 Cup Flour
- 1 Cup Corn Flakes
- 2 Tbsps Pickle Juice
- Pickles
- 4 Tbsp Light Ranch
- 1 Tsp Garlic Salt
- 1 Tbsp Hot Sauce
Instructions:
2. On a plate, combine 1/2 Cup flour, garlic salt, paprika,
and cayenne pepper. Fully coat the chicken in the flour
mixture
cooking oil. Air fry at 400 degree for 15 minutes or bake
at 400 degrees for 20-25 minutes
6. Coat the cooked chicken in buffalo sauce
7. Assemble the sandwich with brioche bun, chicken,
pickle slices, and 1 Tbsp light ranch
75
NUTRITION FACTS
Calories: 540
Protein: 62 Grams Honey Buffalo
Fats: 13 Grams Chicken Sandwich
Carbs: 50 Grams
Serving Size: One Honey Buffalo Chicken Sandwich Ingredients:
Makes: 4 Servings
- 4 Brioche Buns
- 1/2 Cup Flour
- 1 Cup Corn Flakes
- 2 Tbsps Honey
- Pickles
- 1 Tsp Garlic Salt
- 1 Tbsp Hot Sauce
Instructions:
the flour mixture
6. In a bowl, combine 1/2 Cup Buffalo sauce and 2 Tbsps
honey
7. Coat the cooked chicken in honey buffalo sauce
76
NUTRITION FACTS
Calories: 580
Protein: 62 Grams Honey Chipotle
Fats: 11 Grams Chicken Sandwich
Serving Size: One Honey Chipotle Chicken Sandwich
Makes: 4 Servings - 4 Brioche Buns
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- 1 Tbsp Hot Sauce
- 1 Cup Corn Flakes
- 1/2 Cup Chipotle Peppers in Adobo Sauce
- 3 Tbsps Honey
- 1/4 Cup Soy Sauce
- 1/2 Tbsp Sesame Oil
- Pickles
Instructions:
the flour mixture
cooking oil. Air fry at 350 degrees for 15-20 minutes or
6. For the sauce, add 1/2 Cup chipotle peppers, 1/4 Cup
soy sauce, 1/4 Cup water, 3 Tbsps honey, 1/2 Tbsp
sesame oil , and 1 Tbsp of corn starch to a blender.
Blend until smooth.
7. Transfer sauce to a pan on medium heat. Simmer for 5-
10 minutes until thickened.
8. Coat the cooked chicken in honey chipotle sauce
77
NUTRITION FACTS
Calories: 450
Protein: 45.1 Grams Popeyes Chicken
Carbs: 45.1 Grams
Serving Size: One Popeyes Chicken Sandwich Ingredients:
Makes: 4 Servings
- 4 Chicken Thighs
- 4 Brioche Buns
- 1 Cup Cornstarch
- 1 Egg
- 2 Tbsp Milk
- 1 Tbsp Soy Sauce
- 2 Tbsp Hot Sauce
- 3 Tbsp Light Mayo
- 1 tsp Cayenne pepper
- 1 tsp Garlic Salt
- 1 tsp Onion Power
- 1 tsp Chili Powder
- Pickles (for topping)
- 4 Velveeta Cheese Singles
Instructions:
1. In a bowl, whisk together 1 egg, 2 Tbsp milk, 1 Tbsp soy
sauce, and 2 Tbsp hot sauce
2. On a plate, spread out about a cup of cornstarch (use
more If needed). Dip each chicken thigh Into the egg
wash mixture. Then, fully coat thigh In cornstarch.
3. Transfer the thighs onto an air fryer tray and spray with
lite cooking oil. Air fry the chicken at 400 degrees for 15
minutes, or bake In the over at 400 degrees for 20-25
minutes.
4. To make the Popeyes sauce, combine 3 Tbsp Light
mayo, 1 tsp garlic salt, 1 tsp chili powder, 1 tsp onion
powder, 1 tsp cayenne pepper, and 1 Tbsp pickle juice.
5. Toast the Brioche bun on the stovetop.
6. Assemble the sandwich with brioche bun, chicken, one
slice of Velveeta cheese, pickle slices, and the Popeyes
sauce.
78
NUTRITION FACTS
Calories: 350
Protein: 35 Grams McDonald's
Fats: 11 Grams McChicken
Carbs: 35 Grams
Serving Size: One McChicken Ingredients:
Makes: 4 Servings
- 1 Tbsp Garlic Salt
- 1 Tbsp Black Pepper
- 1 Tbsp Yellow Mustard
- 1 Cup Flour
- 1/2 Cup Egg Whites
- 1 Cup Panko Bread Crumbs
- 4 Brioche Buns
- 1 Cup Shredded Lettuce
Instructions:
1. In a bowl, combine 1 pound ground chicken breast,
garlic salt, onion powder, black pepper, and 1 Tbsp
yellow mustard. Mix until fully combined.
2. Divide the ground chicken mixture into 4 equal
portions and form patties.
3. On a plate, spread out about a cup of all purpose flour
and fully coat the chicken patties in the flour.
4. On a plate, pour out about 1/2 Cup egg whites and dip
the floured patties in the egg whites. Make sure to fully
coat the patties.
5. On a plate, spread out about 1 Cup of Panko bread
crumbs and fully coat the patties in the bread crumbs
6. Spray the patties with low calorie cooking oil and air fry
at 375 degree for 15-20 minutes or bake at 375
degrees for 20-25 minutes.
7. Assemble the sandwich with brioche bun, 1.5 Tbsps
light mayo, chicken patty, and shredded lettuce.
79
NUTRITION FACTS
Calories: 375
Fats: 12.6 Grams McChicken
Carbs: 41.2 Grams
Serving Size: One Sandwich Ingredients:
Makes: 4 Servings
- 1 Cup Flour
- 4 Brioche Buns
- 4 Tbsps Light Ranch
- Pickles
Instructions:
garlic salt, onion powder, and black pepper. Mix until
fully combined.
coat the patties.
7. Coat the cooked patties in Buffalo sauce
8. Assemble the sandwich with brioche bun, chicken
patty, 1 Tbsp light ranch, and pickle slices.
80
NUTRITION FACTS
Calories: 450
Protein: 45 Grams CBR
Fats: 17 Grams McChicken
Carbs: 41 Grams
Serving Size: One Sandwich Ingredients:
Makes: 4 Servings
- 1 Cup Flour
- 4 Brioche Buns
- 4 Tbsps Light Ranch
- 4 Low Calorie Cheese Slices
Instructions:
garlic salt, onion powder, and black pepper. Mix until
fully combined.
coat the patties.
7. Assemble the sandwich with brioche bun, chicken
patty, 1 Tbsp light ranch, 2 cooked bacon strips, and a
low calorie cheese slice.
81
NUTRITION FACTS
Calories: 510
Protein: 67 Grams Chicken Parmesan
Fats: 10 Grams Sandwich
Carbs: 38 Grams
Serving Size: One Chicken Parmesan Sandwich Ingredients:
Makes: 4 Servings
- 4 Brioche Buns
- 1/2 Cup Flour
- 1 Cup Tomato Sauce
- 4 Fat Free Mozzarella Slices
- Garlic Salt
- Onion Powder
- Italian Seasoning
- 1 Tbsp Hot Sauce
Instructions:
powder, and Italian seasoning. Fully coat the chicken in
the flour mixture
3. Add 1/2 Cup egg white (or two eggs) to a plate and fully
coat the floured chicken in the egg wash
4. On a plate, combine 1 Cup Panko bread crumbs, 1/2
Cup Parmesan cheese, garlic salt, onion powder, and
Italian seasoning. Fully coat the chicken in the
breadcrumb mixture
6. Take the chicken out of the air fryer and top with 1/4
tomato sauce and a slice of fat free mozzarella
7. Air fry or bake for another 3-5 minutes to melt the
cheese
8. Place the chicken on a brioche bun
82
Calories: 365
Protein: 7 Grams Crispy
Fats: 13.8 Grams Potato Wedges
Carbs: 49 Grams
Serving Size: 1/4 Of All Potato Wedges Ingredients:
Makes: 4 Servings
- 6 Medium Potatoes
- 4 Tbsp Olive Oil
- 2 Tsp Oregano
- 2 Tsp Paprika
- 2 Tsp Parsley Flakes
- 2 Tsp Garlic Salt
Instructions:
1. Cut 6 medium potatoes into even wedges
2. Boil the wedges for around 8-10 minutes
3. In a bowl, combine 4 Tbsp olive oil, 2 Tsp each of
oregano, paprika, parsley flakes, and garlic salt
4. In a bowl, toss the boiled potatoes and the oil mixture
together until the potatoes are fully coated
5. Bake the wedges at 425 degrees for 40-45 mins
ADDITIONAL NOTES
These potato wedges go great with
the chicken smash burger recipe
on page 69!
83
Calories: 565
Protein: 50 Grams Garlic Butter Steak
Fats: 17 Grams and Potatoes
Carbs: 55 Grams
Makes: 4 Servings
- 24oz Lean Steak
- Garlic Salt
- Black Pepper
- 1 Tbsp Light Butter
- Parsley Flakes
- 24oz Russet Potatoes
- 1 Tbsp Olive Oil
- Smoked Paprika
- Onion Powder
- 1 Cup Greek Yogurt (0% Fat)
- 1 Chipotle Pepper
- 1/3 Cup Adobo Sauce
- 2 Garlic Cloves
- 2 Tbsp Milk
Instructions:
1. Cut 24oz of lean steak Into 1 Inch cubes and season
with garlic salt and black pepper.
2. Cook the steak In a pan until golden brown. Add In 1
Tbsp light butter, 1 Tbsp minced garlic, and parsley
flakes. Mix until completely coated.
3. Peel and dice 24oz of Russet potatoes.
4. Add the diced potatoes to boiling water In a pan and
boil for 5 minutes.
5. Drain the potatoes and transfer to a lined baking sheet.
6. Top with 1 Tbsp olive oil, garlic salt, onion powder, and
smoked paprika. Mix together until evenly coated.
7. Bake at 400 degrees for 35-40 minutes.
8. For the chipotle sauce, add 1 Cup Greek yogurt, 1
canned chipotle pepper, 1/3 Cup adobo sauce, 2 garlic
cloves, and two Tbsps milk to a blender. Blend until
completely smooth.
9. Top the potatoes with cooked steak, chipotle sauce,
and fresh chives. Divide Into four equal portions and
freeze for up to two weeks.
84
NUTRITION FACTS
Calories: 760
Protein: 60 Grams Loaded Animal
Fats: 26.3 Grams Style Fries
Carbs: 72.5 Grams
Serving Size: Entire Dish Ingredients:
Makes: 1 Servings
- 1 Large White Potato
- 1/2 Tbsp Olive Oil
- 2 Tsp Garlic Salt
- 1 Tsp Paprika
- 2 Tsp Black Pepper
- 1/2 Pound Lean Ground Beef (96/4)
- 2 Tbsps Ketchup
- 2 Tbsps Minced Pickle
- 2 Velveeta Cheese Slices
- 1/2 Cup Diced White Onion
Instructions:
1. Cut 1 large potato into french fry shapes and season
with 1 Tsp garlic salt, 1 Tsp paprika, 1 Tsp onion
powder, and 1/2 Tbsp olive oil
2. Air fry the seasoned french fries at 400 degrees for 15
minutes or bake at 400 degrees for 20 minutes
3. In a pan, cook 1/2 Cup diced white onions until golden
brown
4. In a pan, cook 1/2 pound of lean ground beef seasoned
with 1 Tsp garlic salt and 2 Tsps black pepper
5. In a bowl, combine 4 Tbsps light mayo, 2 Tbsps
ketchup, 2 Tbsps minced pickle, and 1 Tbsp pickle juice
to make the sauce
6. Assemble the dish with french fries, 1/2 pound of
cooked beef, 2 Velveeta cheese slices, 2 Tbsps of sauce,
and grilled onions on top
85
NUTRITION FACTS
Calories: 430
Fats: 34 Grams Chicken Wings
Carbs: 1.8 Grams
Serving Size: 1/2 lb. Wings Ingredients:
Makes: 4 Servings
- 2 Pounds Chicken Wings
- 1 Tbsp Baking Powder
- Paprika
- Onion Powder
- Garlic Salt
- Buffalo Sauce
Instructions:
1. In a bowl, combine 2 pounds of raw chicken wings, 1
Tbsp baking powder, 1 Tbsp corn starch, garlic salt,
paprika, and onion powder. Mix until all of the wings
are evenly coated
2. Line the wings up on a greased baking sheet and bake
at 425 degrees for 30 minutes
3. Flip the wings and bake at 425 degrees for 30 more
minutes or until crispy
4. In a bowl, toss the cooked wings in buffalo sauce
ADDITIONAL NOTES
This tender recipe is versatile and
any sauce of choice can be used to
coat the wings!
86
NUTRITION FACTS
Calories: 240
Fats: 13.9 Grams Chicken Nuggets
Carbs: 1.6 Grams
Serving Size: 5 ounces (5-6 nuggets) Ingredients:
Makes: 4 Servings
- 1 Egg
- 2 Bags Protein Chips (Quest)
- Onion Powder
- Paprika
- Garlic Salt
Instructions:
1. Blend 2 bags of protein chips (I use the Quest brand)
until they resemble bread crumbs
2. In a bowl, combine one pound of ground chicken, one
egg, half of the protein chip crumbs, garlic salt, paprika,
and onion powder.
3. Shape the mixture Into nuggets and cover In the
remaining half of the protein chip crumbs.
4. Place the nuggets into an air fryer and spray with
cooking oil of choice.
5. Air fry the nuggets at 400 degrees for 10-12 minutes.
The nuggets can also be baked In an oven at 400
degrees for about 15-17 minutes.
ADDITIONAL NOTES
Protein chip crumbs can be made by
blending Quest (or similar) brand
protein chips In a food processor
87
NUTRITION FACTS
Calories: 170
Protein: 22 Grams Nashville Hot
Fats: 3.8 Grams Chicken Tenders
Carbs: 11 Grams
Serving Size: One Chicken Tender (3oz) Ingredients:
Makes: 4 Servings
- Chicken Breast (12oz)
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- Pickles and Pickle Juice
- 1/2 Cup Flour
- Nashville Hot Seasoning (Olde Thomson Brand)
- Nashville Buffalo Sauce (Frank's Red Hot Brand)
Instructions:
1. Cut up 12oz of chicken breast into 3oz strips
2. Combine flour and Nashville hot seasoning on a plate
and dip the chicken strips in the mixture
3. Combine egg whites, hot sauce, and 1 Tbsp pickle juice
in a bowl. Dip the chicken strips covered in flour in the
mixture until fully coated
4. Crush Corn Flakes on a plate and press the chicken
tenders covered in flour and egg mixture into the Corn
Flakes until fully coated
20 minutes or until crispy
6. Cover the cooked tenders with Frank's Red Hot
Nashville sauce and top with a pickle slice
ADDITIONAL NOTES:
coat the tenders!
88
NUTRITION FACTS
Calories: 170
Carbs: 11 Grams
Makes: 4 Servings
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- Buffalo Sauce (Frank's Red Hot Brand)
Instructions:
2. Combine 1/2 Cup flour, 1 Tsp smoked paprika, 1 Tsp
garlic salt, and 1 Tsp onion powder. Fully coat the
chicken strips in the mixture
3. Combine 1/2 Cup egg whites (or 2 eggs), 1 Tbsp hot
sauce, and 1 Tbsp pickle juice in a bowl. Dip the chicken
strips covered in flour in the mixture until fully coated
4. Crush 1 Cup Corn Flakes on a plate and press the
chicken tenders covered in flour and egg mixture into
the Corn Flakes until fully coated
6. Cover the cooked tenders with Frank's Red Hot Buffalo
sauce and top with parsley
ADDITIONAL NOTES:
coat the tenders!
89
NUTRITION FACTS
Calories: 180
Protein: 22 Grams Honey-Buffalo
Carbs: 17 Grams
Makes: 4 Servings
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- 1/2 Cup Buffalo Sauce (Frank's Red Hot Brand)
- 3 Tbsps Honey
Instructions:
garlic salt, and 1 Tsp cayenne pepper. Fully coat the
6. For the honey-buffalo sauce, combine 1/2 Cup buffalo
sauce and 3 Tbsps honey in a bowl
7. Cover the cooked tenders with honey-buffalo sauce
and top with parsley
ADDITIONAL NOTES:
coat the tenders!
90
NUTRITION FACTS
Calories: 180
Protein: 22 Grams Honey-BBQ
Carbs: 17 Grams
Makes: 8 Servings
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- 1 Tbsp Hot Sauce
- 1 Cup Corn Flakes
- 1/2 Cup BBQ Sauce (Low Calorie)
- 2 Tbsps Honey
Instructions:
2. Combine 1/2 Cup flour, 1 Tsp onion powder, 1 Tsp
6. For the honey-bbq sauce, combine 1/2 Cup buffalo
sauce, 1 Tsp cayenne pepper, and 2 Tbsps honey in a
bowl.
7. Cover the cooked tenders with honey-buffalo sauce
91
NUTRITION FACTS
Calories: 180
Protein: 22 Grams Honey-Chipotle
Carbs: 17 Grams
Makes: 4 Servings
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- 1/2 Cup Minced Chipotle Peppers
- 2 Tbsps Water
- 2 Tbsps Worcestershire Sauce
- 3 Tbsps Honey
Instructions:
6. For the honey-chipotle sauce, blend together 1/2 Cup
minced chipotle peppers, 2 Tbsps water, 2 Tbsps
Worcestershire sauce, and 3 Tbsps honey. Blend until
smooth.
7. Cover the cooked tenders with honey-chipotle sauce
92
NUTRITION FACTS
Calories: 150
Protein: 23 Grams Garlic Parmesan
Carbs: 5.2 Grams
Makes: 4 Servings
- 1 Cup Corn Flakes
- 2 Tbsps Garlic Paste (Or Minced Garlic)
- 1 Tsp Garlic Salt
- 1/4 Cup Grated Parmesan
- Extra Grated Parmesan Cheese (Optional)
Instructions:
2. In a bowl, combine the chicken strips, 1/2 Cup Greek
yogurt, 2 Tbsps garlic paste, 1 Tsp garlic salt, and 1 Tsp
onion powder. Fully coat the chicken strips in the
mixture
3. Crush 1 Cup Corn Flakes on a plate and mix in 1/4 Cup
grated Parmesan cheese. Press the chicken tenders
into the Corn Flake mixture until fully coated
5. Top the cooked chicken tenders with extra Parmesan
cheese and cook In the air fryer for 1-2 minutes to melt
the cheese (Optional).
93
NUTRITION FACTS
Calories: 170
Protein: 22 Grams Teriyaki
Carbs: 14.2 Grams
Ingredients:
Serving Size: One Chicken Tender (3oz)
Makes: 4 Servings - Chicken Breast (12oz)
- 1 Cup Corn Flakes
- 1 Tbsp Hot Sauce
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- 3 Tbsps Soy Sauce
- 1 Tbsp Rice Vinegar
- 1 Tbsp Garlic Paste
- 1 Tbsp Ginger Paste
- Sesame Seeds (Optional)
- Green Onions (Optional)
Instructions:
2. Combine 1/2 Cup flour, 1 Tsp onion powder, 1 Tsp
3. Combine 1/2 Cup egg whites (or 2 eggs) and 1 Tbsp hot
sauce in a bowl. Dip the floured chicken strips in the
mixture until fully coated
6. For the teriyaki sauce, combine 3 Tbsps soy sauce, 1
Tbsp rice vinegar, 2 Tbsps honey, 1 Tbps garlic paste, 1
Tbsp ginger paste, and 1 Tbsp corn starch in a bowl.
Mix until fully combined
7. Add the sauce to a pan on low heat and reduce for 5
minutes or until thick
8. Cover the cooked tenders with teriyaki sauce. Top with
sesame seeds and green onions
94
NUTRITION FACTS
Calories: 225
Protein: 25 Grams Korean Fried
Fats: 3 Grams Chicken Tenders
Carbs: 24 Grams
Makes: 6 Servings
- 1/2 Cup Flour
- 1 Tsp Garlic Salt
- 1 Tbsp Hot Sauce
- 1 Cup Corn Flakes
- 1/4 Cup Soy Sauce
- 1/4 Cup Water
- 2 Tbsps Gochujang Sauce
- 2 Tbsps Honey
Instructions:
2. Combine 1/2 Cup flour, 1 Tsp cayenne pepper, 1 Tsp
garlic salt, and 1 Tsp onion powder. Fully coat the
chicken strips in the mixture.
3. Combine 1/2 Cup egg whites (or 2 eggs) and 1 Tbsp hot
sauce in a bowl. Dip the chicken strips covered in flour
in the mixture until fully coated.
the Corn Flakes until fully coated.
20 minutes or until crispy.
6. For the sauce, combine 1/4 Cup soy sauce, 2 Tbsps
Gochujang sauce, 1 Tbsp rice vinegar, and 2 Tbsps
honey in a pan. Mix together and reduce for 5 minutes
on low heat.
7. Cover the cooked tenders with the sauce and top with
green onions and sesame seeds.
95
NUTRITION FACTS
Calories: 350
Fats: 10.7 Grams Tacos
Carbs: 1.7 Grams
Serving Size: Three (3) Tacos Ingredients:
Makes: 2 Servings
- 1 Ranch Seasoning Packet (1 oz)
- 6 Carb Counter Taco Tortillas
- Paprika
- Garlic Salt
- Shredded Lettuce
- Diced Red Onion
Instructions:
1. Season the chicken thighs with garlic salt and paprika.
3. Dice up the thighs and mix in a bowl with buffalo sauce
until fully coated.
4. In a separate bowl, combine 1 Cup Greek yogurt and 1
packet of ranch seasoning to make protein ranch.
5. Assemble the tacos with Carb Counter taco tortillas,
shredded lettuce, buffalo chicken, red onions, and
protein ranch on top.
96
NUTRITION FACTS
Calories: 290
Protein: 35 Grams Mango Salsa
Fats: 10 Grams Fish Tacos
Carbs: 14.1 Grams
Serving Size: Three (3) Mango Salsa Fish Tacos Ingredients:
Makes: 2 Servings
- 2 White Fish Filets (Of Choice)
- 2 Tbsp Sriracha
- 1 Tsp Garlic Powder
- 1/2 Cup Diced Mango
- 1/4 Cup Diced Red Onion
- 1/2 Jalapeño
- 1 Fresh Lime
- Cilantro
- Shredded Lettuce
- Garlic Salt
- Chili Powder
- Cumin
Instructions:
1. Season the white fish filets with garlic salt, cumin, and
chili powder
2. Bake the fish at 375 degrees for 12-15 minutes
3. In a bowl, combine diced mango, red onion, bell
pepper, cilantro, 1/2 Jalapeño, salt, and juice of 1/2 lime
4. In a bowl, mix together 1/2 Cup Greek yogurt, 2 Tbsp
sriracha, garlic powder, and a squeeze of fresh lime
juice
5. Assemble the tacos with Carb Counter taco tortillas,
shredded lettuce, fish, mango salsa, and a drizzle of the
creamy sriracha sauce
97
NUTRITION FACTS
Calories: 190
Protein: 34.5 Grams Pineapple Salsa
Fats: 2 Grams Shrimp Tacos
Carbs: 8.6 Grams
Serving Size: Three (3) Tacos With 1/4 Pound Shrimp Ingredients:
Makes: 2 Servings
- 1/2 Pound Cooked Chipotle Shrimp (Page 28)
- 1/4 Cup Diced Tomatoes
- 1/4 Cup Diced Pineapple
- 1/2 Diced Jalapeño
- Cilantro
- 1 Fresh Lime
- 2 Tbsp Sriracha
- Carb Counter Taco Tortillas
- Shredded Red Cabbage
Instructions:
1. In a bowl, combine the diced tomatoes, pineapple, bell
pepper, 1/2 Jalapeño, cilantro, salt, pepper, and juice of
half a lime. Mix until fully combined
2. In a bowl, mix 1/4 Cup Greek yogurt and 2 Tbsp
sriracha until fully combined
3. Assemble the tacos with Carb Counter tortillas,
shredded red cabbage, chipotle shrimp, pineapple
salsa, and a drizzle of sriracha sauce on top
ADDITIONAL NOTES:
98
NUTRITION FACTS
Calories: 175
Protein: 27 Grams Chipotle Shrimp
Carbs: 8.2 Grams
Serving Size: Three (3) Chipotle Shrimp Tacos Ingredients:
Makes: 2 Servings
- 10oz Chipotle Shrimp (Page 28)
- 1/2 Jalapeño
- 1-2 Garlic Cloves
- 2-3 Tbsp Lime Juice
- Garlic Salt
- Cilantro
- Shredded Cabbage
- Shredded Cabbage
Instructions:
1. In a blender, combine 1/4 Cup Greek yogurt, 1/2
Jalapeño, 1-2 cloves of garlic, handful of cilantro, and
garlic salt. Blend until smooth
2. In a bowl, combine 1 1/2 Cups of shredded cabbage
along with the Greek yogurt mixture to make the slaw
3. Assemble each taco with slaw,1.5oz chipotle shrimp,
red onions, and chipotle ranch (optional)
ADDITIONAL NOTES:
99
NUTRITION FACTS
Calories: 125
Protein: 17 Grams Chipotle Steak
Fats: 3 Grams Tacos
Carbs: 8 Grams
Serving Size: One (1) Chipotle Steak Taco Ingredients:
Makes: 8 Servings
- 16oz Cubed Steak
- 1/2 Avocado
- Cilantro
- 6 Extra Thin Corn Tortillas
- 6 Tbsps Pico De Gallo
Instructions:
1. In a blender, combine 1 can of chipotle peppers, 1/2
Cup lime juice, and garlic salt. Blend until smooth
2. In a bowl, combine 1 pound of cubed steak and the
chipotle sauce. Mix until the steak is evenly coated in
the sauce.
3. Add the steak to a pan on medium heat and cook for
about 10 minutes or until proper internal temperature
is reached
4. For the avocado dressing, blend together 1/2 Cup
Greek yogurt, 1/2 avocado, 1/4 Cup lime juice, and a
handful of cilantro. Blend until completely smooth.
5. Assemble the tacos with extra thin corn tortillas, 2oz of
steak, 1 Tbsp pico de gallo, 1 Tbsp avocado dressing,
and more cilantro on top.
100
NUTRITION FACTS
Calories: 550
Protein: 82 Grams Chicken Tortilla
Carbs: 2.6 Grams
Serving Size: Three (3) Chicken Tortilla Tacos Ingredients:
Makes: 1 Serving
- 1 Can Of Chicken (12oz)
- 1 Egg
- 1/4 Cup Parmesean Cheese
- Diced Tomatoes
- Diced Red Onion
- Shredded Lettuce
Instructions:
1. In a bowl, combine 1 can of chicken, 1/4 Cup Parmesan
cheese, and one egg. Mix until completely combined
and the chicken is shredded.
2. On a greased baking sheet, form the chicken mixture
into three even circles
3. Bake the chicken mixture for 20 minutes at 425
degrees
4. In a bowl, combine 1/4 Cup Greek yogurt and 1/4
packet ranch seasoning (0.25oz) to form protein ranch
5. Form the circles into taco shapes and fill the tacos with
shredded lettuce, diced tomatoes, and diced red
onions.
6. Top the tacos with a drizzle of protein ranch
101
NUTRITION FACTS
Calories: 350
Protein: 39 Grams Crunch Wrap
Fats: 11 Grams Supreme
Carbs: 44 Grams
Serving Size: One (1) Crunch Wrap Supreme Ingredients:
Makes: 4 Servings
- 1 Pound Ground Beef (96/4 Lean)
- 4 Corn Tostada Shells
- 8 Tbsps Nacho Cheese
- Diced Tomatoes
- Shredded Lettuce
- 8 Tbsp Greek Yogurt
- 4 Small Carb Counter Tortillas
Instructions:
1. In a pan, cook 1 pound of ground beef seasoned with 1
taco seasoning packet
2. Place one XL Carb Counter tortilla on a flat surface. In
the middle of the tortilla, place 2 Tbsps nacho cheese,
4oz cooked ground beef, a tostada shell on top of the
beef, 2 Tbsp Greek yogurt on top of the shell, shedded
lettuce, diced tomatoes, and another small tortilla on
top of everything
3. Fold the edges of the tortilla towards the center to
form a pentagon shape.
4. Toast both sides until golden brown, starting with the
folded side first.
Crunch Wraps.
102
NUTRITION FACTS
Calories: 450
Fats: 21 Grams Crunch Wrap
Carbs: 18 Grams
Serving Size: One (1) Buffalo Chicken Crunch Wrap Ingredients:
Makes: 4 Servings
- 2oz Reduced Fat Cream Cheese
- 4 Corn Tostada Shells
- Diced Tomatoes
- Shredded Lettuce
- 8 Tbsp Greek Yogurt
- 4 Small Carb Counter Tortillas
Instructions:
1. In a bowl, combine 16oz rotisserie chicken breast, 1/2
Cup Greek yogurt, 1/4 Cup Buffalo sauce, and 2oz
reduced fat cream cheese. Mix until fully combined.
2. Place one XL Carb Counter tortilla on a flat surface. In
the middle of the tortilla, place 2 Tbsps nacho cheese,
1/4 of the buffalo chicken mixture, a tostada shell on
top of the chicken, 2 Tbsp Greek yogurt on top of the
shell, shedded lettuce, diced tomatoes, and another
small tortilla on top of everything
3. Fold the edges of the tortilla towards the center to
form a pentagon shape.
4. Toast both sides until golden brown, starting with the
folded side first.
Crunch Wraps.
103
Calories: 430
Fats: 11.1 Grams Ranch Burritos
Carbs: 11.3 Grams
Serving Size: One (1) Chicken Bacon Ranch Burrito Ingredients:
Makes: 4 Servings
- 2 Tbsps Ranch Seasoning
- 1 Cup Fat Free Mozzarella
- 6 Bacon Strips
- Paprika
- Garlic Salt
- Onion Powder
- Fresh Chives
Instructions:
fat free milk, and 2 Tbsps ranch seasoning. Blend until
completely smooth.
15 minutes or bake in the oven at 400 degrees for 15-
20 minutes
3. In a bowl, combine diced chicken breast, the cottage
cheese sauce, 1 Cup fat free mozzarella, 6 diced
cooked bacon strips, and fresh diced chives.
4. Put 1/4 of the mixture onto an XL Carb Counter tortilla.
Repeat with the other 3 tortillas to make a total of 4
burritos. Toast both sides until golden brown
5. Wrap the burritos in aluminum foil and freeze for up to
two weeks.
ADDITIONAL NOTES
4 minutes
104
Calories: 525
Fats: 12 Grams
Ranch & Rice Burritos
Serving Size: One (1) Chicken Bacon Ranch Burrito - 1 Cup Cottage Cheese (0% Fat)
Makes: 4 Servings
- Garlic Salt
- Smoked Paprika
- Onion Powder
- 1/2 Cup White Rice (Dry)
- 1 Cup Chicken Bone Broth
- 1 Tbsp Fresh Lime Juice
- Cilantro
Instructions:
fat free milk, 2 Tbsps light mayo, and 2 Tbsps ranch
seasoning. Blend until completely smooth.
15-20 minutes or bake in the oven at 400 degrees for
20-25 minutes.
3. In a pot, combine 1/2 Cup white rice (dry) and 1 Cup
chicken bone broth. Bring to a boil and simmer for 15
mins or until cooked.
4. Add In freshly squeezed lime juice and finely chopped
cilantro. Stir until fully mixed.
5. In a bowl, combine diced chicken breast, the cottage
cheese sauce, 1 Cup fat free mozzarella, 4 diced
cooked bacon strips, and fresh diced chives.
6. Put 1/4 of the mixture onto an XL Carb Counter tortilla
along withe a drizzle of light ranch (optional). Fold Into
a burrito. Repeat with the other 3 tortillas to make a
total of 4 burritos.
two weeks.
105
Calories: 550
Protein: 65 Grams Taco Bell
Fats: 17 Grams Beef Quesoritto
Serving Size: One (1) Beef Quesoritto
Makes: 4 Servings
- Cilantro
- 1/2 Lime (Squeezed)
- 8 Low Calorie 10 Inch Tortillas (Carb Counter)
Instructions:
1. Add 24oz of lean ground beef along with 1 taco
seasoning packet to a hot pan, chop up the beef, and
cook for 10 minutes or until cooked through.
2. After the beef Is cooked, add In 1/4 Cup red enchilada
sauce and 1 Cup of fat free cheddar cheese. Mix until
fully combined.
3. Add 1/2 Cup white rice to a pot along with 1 Cup of
chicken bone broth. Bring to a boil and simmer for 15
minutes or until rice Is cooked through
4. Add In a squeeze of fresh lime juice and chopped fresh
cilantro. Mix together until combined.
5. Take out a 10 Inch tortilla and spread 2 Tbsps of nacho
cheese In the center of It. Lay another tortilla on top of
It and press It down.
6. Add 1/4 of the cooked rice to the center of the tortillas,
along with 1/4 of the ground beef, and a drizzle of
Greek yogurt. Fold Into a burrito and repeat three
more times to make four (4) burritos total.
two weeks.
ADDITIONAL NOTES
4 minutes
106
Calories: 330
Protein: 35 Grams Cheesy
Fats: 15.2 Grams Chicken Burrito
Carbs: 15.9 Grams
Serving Size: One Burrito Ingredients:
Makes: 4 Servings
- 1/2 Pack Mac and Cheese Cheddar Powder (Kraft)
- 1/2 Pack Taco Seasoning
- 1 Cup Black Beans
- Cilantro
- 4 Large Carb Counter Tortillas
Instructions:
1. In a blender, combine 1 Cup cottage cheese and 1/2
packet of cheddar mac and cheese powder. Blend until
completely smooth.
2. In a pan, cook 1 pound of ground chicken seasoned
with 1/2 pack of taco seasoning.
3. In a bowl, combine the cooked chicken, 1 Cup black
beans, cilantro, and the cheese mixture.
4. Put 1/4 of the mixture onto a large Carb Counter
tortilla. Repeat with the other 3 tortillas to make a total
of 4 burritos.
two weeks.
ADDITIONAL NOTES
To reheat, wrap burrito In a wet
4 minutes.
107
Calories: 400
Carbs: 28.5 Grams
Makes: 4 Servings
- Onion Powder
- Garlic Salt
- Paprika
- Fresh Chives
Instructions:
Buffalo sauce, 2oz reduced fat cream cheese, and 1
Tbsp ranch seasoning. Blend until completely smooth.
3. Air fry the chicken breast 375 degrees for 15 minutes
or bake in the oven at 400 degrees for 15-20 minutes.
4. Dice up the cooked chicken breast and put into a bowl
along with the cottage cheese mixture, 1 Cup fat free
mozzarella and fresh diced chives. Mix until combined
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes. You can also top with
protein ranch - recipe on page 125!
108
Calories: 500
Protein: 63 Grams Buffalo Chicken &
Fats: 9 Grams Rice Burrito
Carbs: 31 Grams
Makes: 4 Servings
- Onion Powder
- Garlic Salt
- Smoked Paprika
- 1 Lime
- Cilantro
- Fresh Chives
Instructions:
Buffalo sauce, 2oz reduced fat cream cheese, and 1
Tbsp ranch seasoning. Blend until completely smooth.
paprika, and onion powder. Spray with light cooking oil.
4. For the rice, bring 1/2 Cup of rice and 1 Cups of chicken
bone broth to a boil. Cover, reduce heat, and simmer
for 15 minutes until fluffy.
5. To the cooked rice, add a squeeze of lime and cilantro.
Mix until combined.
6. Dice up the cooked chicken breast, transfer to a bowl,
and add the cottage cheese sauce, 1 Cup fat-free
mozzarella and diced chives. Mix until combined.
7. Assemble the burrito with 1/4 of the buffalo chicken
mixture and 1/4 of the cilantro lime rice onto a large
Carb Counter tortilla. Repeat with the other 3 tortillas
to make a total of 4 burritos.
two weeks.
109
Calories: 430
Protein: 63 Grams Tuscan
Fats: 10 Grams Chicken Burrito
Carbs: 34 Grams
Makes: 4 Servings
- Italian Seasoning
- Garlic Salt
- Smoked Paprika
- 2 Garlic Cloves
- Fresh Chives
Instructions:
grated Parmesan cheese, 1/2 Cup fat free milk, 1 Tbsp
tomato paste, and two garlic cloves. Blend until
completely smooth.
paprika, and Italian seasoning.
mozzarella, 1/2 Cup sun dried tomatoes, and fresh
diced chives. Mix until combined
of 4 burritos.
two weeks.
110
Calories: 380
Fats: 6 Grams Chicken Burrito
Carbs: 11 Grams
Makes: 4 Servings
- Onion Powder
- Garlic Salt
- Smoked Paprika
- Fresh Chives
Instructions:
enchilada sauce, and 1 canned chipotle pepper. Blend
until completely smooth.
3. Add the seasoned chicken to a bowl and add the rest
of the chipotle peppers and sauce to the bowl. Mix and
let the chicken marinade for 30 minutes
mozzarella and fresh diced chives. Mix until combined
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
111
Calories: 400
Fats: 10 Grams Bacon Burrito
Carbs: 10 Grams
Makes: 4 Servings
- Onion Powder
- Garlic Salt
- Smoked Paprika
- 1 Can Chipotle Peppers In Adobo Sauce
- 4 Diced Bacon Strips (Cooked)
- Fresh Chives
Instructions:
enchilada sauce,1 canned chipotle pepper, and 3 Tbsps
adobo sauce. Blend until completely smooth.
3. Add the seasoned chicken to a bowl and add the rest
of the chipotle peppers and sauce to the bowl. Mix and
let the chicken marinade for 30 minutes
mozzarella, 4 diced bacon strips, and fresh chives. Mix
until combined
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
112
Calories: 420
Carbs: 13 Grams
Ingredients:
Serving Size: One Burrito
Makes: 4 Servings - 24oz Chicken Breast
- 1 Tbsp Cajun Seasoning
- 2 Garlic Cloves
- Garlic Salt
- Fresh Chives
Instructions:
grated Parmesan cheese, 1 Tbsp cajun seasoning, 2
garlic cloves, 1 Tbsp tomato paste, and 1/2 Cup fat free
milk. Blend until completely smooth.
2. Season 24oz of chicken breast with garlic salt and cajun
seasoning until fully coated.
4. In a pan, cook the diced onions and bell peppers for 5
minutes until soft.
mozzarella, cooked vegetables, and fresh diced chives.
Mix until combined
of 4 burritos.
two weeks.
113
Calories: 380
Protein: 41 Grams Cheesy
Fats: 8.4 Grams Beef Burrito
Carbs: 19.1 Grams
Makes: 4 Servings
- 1 Pack Mac And Cheese Powder (Kraft)
- 1 Cup Black Beans
- Cilantro
Instructions:
enchilada sauce, and 1 packet of mac and cheese
powder. Blend until completely smooth
2. In a pan, cook 1 pound of lean ground beef, 1 Cup
diced white onion, and 1 taco seasoning packet
3. In a bowl, combine the cooked beef mixture, the
cheese sauce, 1 Cup of black beans, and a handful of
cilantro
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
114
Calories: 430
Protein: 50 Grams Bacon
Fats: 18.8 Grams Cheeseburger
Carbs: 30 Grams Burrito
Makes: 4 Servings
- 1 Pack Mac And Cheese Powder (Kraft)
- 3 Tbsp Low-fat Milk
- 2 Tbsp Yellow Mustard
- 1 tsp Salt
- 1 tsp Pepper
- 6 Bacon Strips
- 1/4 cup Diced Pickles
Instructions:
1. In a blender, combine 1 Cup cottage cheese, 1 packet
of mac and cheese powder, and 3 Tbsp Low-fat milk.
Blend until completely smooth
2. In a pan, cook 1 pound of lean ground beef, 2 Tbsp
yellow mustard, 1 tsp salt, 1 tsp pepper, and 1 Cup
diced white onion. Set aside.
3. Cook and dice 6 strips of bacon in a pan.
4. In a bowl, combine the cooked beef mixture, the
cheese sauce, the diced bacon, and 1/4 Cup diced
pickles.
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
115
Calories: 475
Protein: 63 Grams Queso Chicken &
Fats: 7 Grams Rice Burrito
Carbs: 49 Grams
Ingredients:
Serving Size: One Burrito
Makes: 4 Servings
- Garlic Salt
- 3 Tbsps Milk
- Garlic Salt
- 1 Tbsp Fresh Lime Juice
- Cilantro
- 1/2 Cup Pico De Gallo
- Fresh Chives
Instructions:
red enchilada sauce, garlic salt, and 3 Tbsps milk. Blend
until completely smooth.
2. Season 24oz of chicken breast with garlic salt and 1
taco seasoning packet. Spray with light cooking oil.
4. For the rice, bring 1/2 Cup of rice (dry) and 1 Cup of
chicken bone broth to a boil. Cover, reduce heat, and
simmer for 15 minutes until fluffy.
5. To the cooked rice, add a squeeze of lime and cilantro.
Mix until combined.
6. Dice up the cooked chicken breast, transfer to a bowl,
and add the cottage cheese sauce, 1 Cup fat-free
mozzarella, 1/2 Cup pico de gallo, and diced chives. Mix
until combined.
7. Assemble the burrito with 1/4 of the queso chicken
mixture and 1/4 of the cilantro lime rice onto a large
Carb Counter tortilla. Fold Into a burrito. Repeat with
the other 3 tortillas to make a total of 4 burritos.
two weeks.
116
Calories: 335
Protein: 38 Grams Turkey
Fats: 10.9 Grams Burrito
Carbs: 40.4 Grams
Makes: 4 Servings
- 1 Pound Lean Ground Turkey
- 1 Pack Taco Seasoning
- 1 Cup Black Beans
- Cilantro
Instructions:
1. In a blender, combine 1 Cup cottage cheese and 1/4
Cup enchilada sauce. Blend until completely smooth
2. In a pan, cook 1 pound of lean ground turkey, 1 taco
seasoning packet, and 1 Cup diced white onion. Set
aside.
3. In a bowl, combine the cooked turkey mixture, the
sauce, 1 Cup black beans, and cilantro
of 4 burritos.
two weeks.
ADDITIONAL NOTES
4 minutes
117
NUTRITION FACTS
Calories: 285
Protein: 44.5 Grams Chicken
Fats: 5.2 Grams Enchiladas
Carbs: 11.6 Grams
Serving Size: One (1) Chicken Enchilada Ingredients:
Makes: 2 Servings
- 1 Can Chicken (12oz)
- 2 Carb Counter XL Tortillas
Instructions:
1. In a bowl, combine 1 can of chicken (12oz), 1/2 Cup fat
free cheddar cheese, 1/4 Cup enchilada sauce, and 1/4
Cup Greek yogurt. Mix until combined
2. Put 1/2 of the chicken mixture onto an XL Carb Counter
tortilla and fold the edges
3. Top the enchilada with additional enchilada sauce and
fat free cheddar cheese (Optional)
ADDITIONAL NOTES
You can substitute the can of
chicken in this recipe for shredded
rotisserie chicken
118
NUTRITION FACTS
Calories: 450
Fats: 8.4 Grams Quesadilla
Carbs: 13.1 Grams
Serving Size: One (1) Buffalo Chicken Quesadilla Ingredients:
Makes: 2 Servings
- 2 Cans Of Chicken (12.5oz)
- 4 Carb Counter Tortillas
Instructions:
1. In a bowl, combine 2 cans of chicken, 1/4 Cup Greek
yogurt, 1/2 Cup fat free cheddar, 1/4 Cup Buffalo sauce,
and 1/2 packet ranch seasoning.
2. Add half of the chicken mixture onto a Carb Counter
tortilla and lay another tortilla on top
3. Cook in a pan on medium heat until golden brown on
both sides
4. Serve with protein ranch on the side
ADDITIONAL NOTES
Protein ranch recipe can be found
on page 125!
119
NUTRITION FACTS
Calories: 625
Fats: 18.8 Grams Quesadilla 2.0
Carbs: 13.1 Grams
Serving Size: One (1) Buffalo Chicken Quesadilla Ingredients:
Makes: 1 Servings
- 2 Ranch Chicken Thighs (Page 30)
Instructions:
1. In a bowl, combine 2 diced ranch chicken thighs (page
30), 1/4 Cup Greek yogurt, 1/2 Cup fat free cheddar,
and 1/4 Cup Buffalo sauce
2. Add the chicken mixture onto a Carb Counter tortilla
and lay another tortilla on top
both sides
ADDITIONAL NOTES
on page 125!
120
NUTRITION FACTS
Calories: 675
Fats: 18.4 Grams Ranch Quesadilla
Carbs: 23.1 Grams
Serving Size: One (1) Chicken Bacon Ranch Quesadilla Ingredients:
Makes: 1 Servings
- 2 Ranch Chicken Thighs (Page 30)
Instructions:
1. In a bowl, combine 2 diced ranch chicken thighs (page
30), 3 cooked bacon strips (diced), 1/2 Cup Greek
yogurt, 3/4 Cup fat free cheddar, and 1 Tbsp ranch
seasoning
both sides
ADDITIONAL NOTES
on page 125!
121
NUTRITION FACTS
Calories: 650
Fats: 17 Grams Quesadilla
Carbs: 42 Grams
Serving Size: One (1) Chipotle Chicken Quesadilla Ingredients:
Makes: 1 Servings
- 2 Chipotle Chicken Thighs (Page 29)
- Cilantro
Instructions:
1. In a bowl, combine 2 diced chipotle chicken thighs
(page 29), 1/2 Cup Greek yogurt, 1 Cup fat free
cheddar, and cilantro
both sides
ADDITIONAL NOTES
on page 125!
122
NUTRITION FACTS
Calories: 455
Protein: 67 Grams Chipotle Steak
Fats: 14.8 Grams Quesadilla
Carbs: 28 Grams
Serving Size: One (1) Chipotle Steak Quesadilla Ingredients:
Makes: 1 Servings
- 5oz Prepared Chipotle Steak (Page 33)
- 1 Cup Red Onion
- 1 Cup Green Bell Pepper
- 1 Carb Counter Tortilla
Instructions:
1. Prepare 5oz of chipotle steak (Page 33)
2. In a pan, combine 1 Cup each of sliced green bell
peppers and sliced red onions. Cook on medium heat
for around 5-7 minutes or until soft
3. Assemble the quesadilla with an XL Carb Counter
tortilla, 1/4 Cup fat free mozzarella, 5oz chipotle steak,
fajita veggies, and another 1/4 fat free mozzarella on
top of the veggies.
4. Fold the quesadilla over and toast on a pan until
golden brown
ADDITIONAL NOTES
This quesadilla pairs extremely
well with the chipotle honey
vinaigrette found on page 124!
123
NUTRITION FACTS
Calories: 195
Protein: 0 Grams Chipotle Honey
Fats: 18 Grams Vinaigrette
Carbs: 8.7 Grams
Serving Size: 1/6 Cup Ingredients:
Makes: 4 Servings
- 1/3 Cup Red Wine Vinegar
- 1/3 Cup Olive Oil
- 2 Tbsps Honey
- 2 Garlic Cloves
- 1 Tbsp Oregano
- 1 Canned Chipotle Pepper
Instructions:
1. In a blender, combine 1/3 Cup red wine vinegar, 1/3
Cup olive oil, 2 Tbsps honey, 2 garlic cloves, 1 Tbsp
oregano, and 1 canned chipotle pepper
2. Blend the ingredients until fully combined
3. Empty the vinaigrette into an airtight container and
store in the fridge
ADDITIONAL NOTES
This vinaigrette pairs extremely
well with the chipotle steak
quesadilla found on page 123!
124
NUTRITION FACTS
Calories: 300
Protein: 30 Grams Protein Ranch
Fats: 11 Grams
Carbs: 18 Grams
Serving Size: 1.75 Cups Ingredients:
Makes: 1 Servings
- 1 Tbsp Lime Juice
- Fresh Dill
Instructions:
1. In a blender, combine 1 Cup Greek yogurt, 3 Tbsps light
mayo, 3 Tbsps ranch seasoning, 1 Tbsp lime juice, a
handful of fresh dill, and 1/2 Cup fat free milk.
2. Blend the ingredients until fully combined
3. Empty the ranch into an airtight container and store in
the fridge for up to 10 days.
ADDITIONAL NOTES
This protein ranch pairs extremely
well with burrito and pizza recipes
in this cookbook!
125
NUTRITION FACTS
Calories: 260
Fats: 5.7 Grams Dip
Carbs: 7.2 Grams
Makes: 4 Servings
- 1 1/2 Cup Fat Free Cheddar
- 2oz Cream Cheese (1/3 Fat)
- 2 Tbsps Light Ranch (Optional)
Instructions:
1. In a blender, combine 1 Cup Greek yogurt, 2oz reduced
fat cream cheese, 1/2 Cup Buffalo sauce, and 1 Tbsp
ranch seasoning
2. In a bowl, combine 12oz shredded rotisserie chicken
breast, buffalo sauce mixture, and 1 Cup fat free
cheddar cheese
3. Put the mixture into a baking dish and top with 1/2 Cup
fat free cheddar
5. Top with green onions (optional), more buffalo sauce
(optional), and 2 Tbsps light ranch (optional).
ADDITIONAL NOTES
For extra protein, use Quest
protein chips to eat the dip with
126
NUTRITION FACTS
Calories: 300
Fats: 9.2 Grams Ranch Dip
Carbs: 7.2 Grams
Makes: 5 Servings
- 1 1/4 Cup Fat Free Mozzarella
- 2oz Cream Cheese (Reduced Fat)
Instructions:
1. In a blender, combine 1 Cup Greek yogurt, 2oz reduced
fat cream cheese, and 2 Tbsps ranch seasoning
2. In a bowl, combine 12oz shredded rotisserie chicken
breast, ranch sauce mixture, 3 crumbled bacon strips,
fresh chives, and 1 Cup fat free mozzarella cheese
fat free mozzarella and extra bacon bits
5. Top with fresh chives and light ranch (Optional)
ADDITIONAL NOTES
127
NUTRITION FACTS
Calories: 225
Protein: 29 Grams Spinach
Fats: 6.4 Grams Artichoke Dip
Carbs: 12.6 Grams
Makes: 4 Servings
- 14oz Can Artichoke Hearts
- 1 1/4 Cup Fat Free Mozzarella
- 1 1/2 Cup Greek Yogurt
- 9oz Bag Spinach
- 2oz 1/3 Fat Cream Cheese
- Fresh Garlic
Instructions:
1. In a blender, combine 1 1/2 Cup Greek yogurt, 2oz
reduced fat cream cheese, and 4-5 garlic cloves
2. In a bowl, combine a drained 14oz can of artichoke
hearts, 9oz bag of cooked spinach, the Greek yogurt
mixture, and 1 Cup fat free mozzarella cheese
fat free mozzarella
4. Bake at 350 degrees for 10-15 minutes and broil until
golden brown on top
ADDITIONAL NOTES
128
NUTRITION FACTS
Calories: 245
Protein: 18 Grams Street Corn
Fats: 11.5 Grams Dip
Carbs: 17.4 Grams
Makes: 4 Servings
- 15oz Can of Corn
- 4oz Reduced-Fat Cream Cheese
- 3 Tbsp Light Mayonnaise
- 1 Diced Jalapeño
- 1 Oz Cotija Cheese
- 2 Cloves of Fresh Garlic
- Cilantro
- 1 Tbsp Tajin
Instructions:
1. In a blender, combine 1/2 Cup Greek yogurt, 4oz
reduced-fat cream cheese, 3 Tbsp light mayo, and 2
garlic cloves
2. In a bowl, combine a drained 15oz can of corn, the
Greek yogurt mixture, 1 Cup fat free mozzarella
cheese, 1 diced jalapeño, and a handful of cilantro
3. Transfer the dip into a baking dish and bake at 375
4. Top with 1 Tbsp Tajin and 1 oz Cotija cheese
ADDITIONAL NOTES
129
NUTRITION FACTS
Calories: 295
Protein: 34 Grams Pizza Dip
Fats: 14.3 Grams
Carbs: 5.7 Grams
Makes: 4 Servings
- 1/2 Tablespoon Italian Seasoning
- 12oz Italian Turkey Sausage
- 1 1/2 Cups Fat Free Mozzarella
- Turkey Pepperoni (20g)
Instructions:
1. In a blender, combine 4oz reduced fat cream cheese,
1/2 Cup marinara sauce, 1/3 Cup Greek yogurt, and
Italian seasoning. Blend until completely smooth
2. In a pan, brown 12oz of Italian turkey sausage
3. In a bowl, combine the cooked Italian sausage, our
sauce, and 1 Cup fat free mozzarella cheese. Mix until
completely combined
4. Transfer the mixture to a baking dish and top with 1/2
Cup fat free mozzarella and turkey pepperonis.
5. Bake at 375 degrees for 15-20 minutes or until the
cheese is slightly golden brown
ADDITIONAL NOTES
130
NUTRITION FACTS
Calories: 185
Protein: 23.5 Grams Buffalo
Fats: 6.6 Grams Chicken Rollups
Carbs: 6.3 Grams
Serving Size: One Buffalo Chicken Rollup Ingredients:
Makes: 6 Servings
- 4 Chicken Thighs
- Garlic Salt
- Paprika
Instructions:
Buffalo sauce, and 1 Tbsp ranch seasoning. Blend until
completely smooth.
2. Generously season chicken thighs with garlic salt and
paprika.
3. Air fry the thighs at 375 degrees for 15-17 minutes or
bake at 400 degrees for 20-25 minutes.
4. Dice up the cooked thighs and put into a bowl along
with the cottage cheese mixture and 1 Cup fat free
cheddar cheese. Mix until combined
5. Put 1/6 of the mixture onto a medium Carb Counter
tortilla and roll it up
6. Air fry or bake until golden brown (5-10 mins)
131
NUTRITION FACTS
Calories: 105
Protein: 12.3 Grams Buffalo
Fats: 2.3 Grams Chicken Taquitos
Carbs: 9.2 Grams
Serving Size: One Buffalo Chicken Taquito Ingredients:
Makes: 12 Servings
- 2 Cups Rotisserie Chicken Breast
- 12 Extra Thin Corn Tortillas
- Salsa Verde (Optional)
- Light Sour Cream (Optional)
- Pico De Gallo (Optional)
- Cilantro (Optional)
Instructions:
1. In a bowl, combine 2 cups of rotisserie chicken (diced),
1/3 Cup Greek yogurt, 2oz reduced fat cream cheese,
1/4 Cup Buffalo sauce, and 1 Cup fat free mozzarella.
Mix until fully combined
2. Microwave 12 corn tortillas covered in a wet paper
towel for about 30 - 45 seconds.
3. Place 1/12 of the chicken mixture onto a cron tortilla
and roll into a taquito
4. Spray with cooking oil and air fry at 400 degrees for 5-
10 minutes or bake at 400 degrees for 10-15 minutes
5. Top with salsa verde, light sour cream, pico de gallo,
and cilantro (Optional)
132
Calories: 415
Protein: 29 Grams Chicken Queso
Fats: 49 Grams Rice
Carbs: 33 Grams
Serving Size: Two (2) oz. Uncooked Rice + 1/4 Sauce Ingredients:
Makes: 4 Servings
- 8oz Mexican Rice Mix
- 1/2 Cup Corn
- 4 Cooked Chipotle Chicken Thighs (Page 29)
- Fresh Cilantro (Optional)
Instructions:
1. Cook the 8oz of Mexican rice mix according to
directions
2. In a pan on low heat, combine 1/2 Cup corn, 1/4 Cup
enchilada sauce, 2oz cream cheese, 1/2 Cup fat free
cheddar, and 1/4 Cup Greek yogurt. Mix until fully
combined
3. Add four (4) cooked and diced chipotle chicken thighs
to the mixture
4. Assemble the dish with rice, queso sauce mixture, and
cilantro on top
ADDITIONAL NOTES
The recipe for Chipotle Chicken
can be found on page 29!
133
NUTRITION FACTS
Calories: 350
Protein: 8 Grams Corn Salsa
Fats: 3.6 Grams From Chipotle
Carbs: 73 Grams
Serving Size: Approximately 3 Cups Of Corn Salsa Ingredients:
Makes: 1 Servings
- 1 3/4 Cup Corn (White Shoepeg)
- 1/2 Red Onion
- 1/2 Jalapeño
- Fresh Lemon
- Fresh Lime
- Cilantro
- Salt
Instructions:
1. In a bowl, combine 1 3/4 Cups corn, 1/2 diced red
onion, 1/2 diced Jalapeño, handful of cilantro, squeeze
of fresh lemon juice, squeeze of fresh lime juice, and a
pinch of salt.
2. Mix everything together until fully combined
ADDITIONAL NOTES
This corn salsa can be used in the
Chipotle Bowl recipes on pages 135
and 136!
134
Calories: 525
Fats: 9 Grams Chicken Bowls
Carbs: 59 Grams
Serving Size: 1/4 Of All Prepared Rice, Chicken, Beans, Ingredients:
Salsas - 4 Cooked Chipotle Chicken Thighs (Page 29)
Makes: 4 Servings
- 1 Cup Corn Salsa (Page 134)
- 4 Cups Cooked White Rice
- 2 Cups Black Beans
- Bell Pepper
- White Onion
- Diced Tomatoes
- Fresh Lime
- 1 Jalapeno Pepper
- Cilantro
- Garlic Salt
- Chili Powder
- Sour Cream & Guac (Optional)
Instructions:
1. Assemble 1 Cup of Corn Salsa (Page 134)
2. Prepare 4 Chipotle Chicken Thighs and dice them up
(Page 29)
3. Prepare 4 Cups of cooked white rice
4. In a bowl, combine 1/4 Cup diced white onion, 1/4 Cup
diced tomatoes, 1 diced Jalapeño, and a handful of
diced cilantro
5. On a baking sheet, lay out 2 bell peppers and 1 white
onion cut into long strips. Season with garlic salt and
chili powder. Spray with oil and bake at 425 degrees for
20-25 minutes
6. Assemble the bowls with 1 Cup white rice, 1/2 Cup
black beans, 1/4 Cup corn salsa, 1/4 Cup tomato salsa,
roasted vegetables, and one diced chipotle chicken
thigh
7. Top with guacamole and sour cream (Optional)
135
Calories: 525
Protein: 44 Grams Pollo Asado
Fats: 9 Grams Chicken Bowls
Serving Size: 1/4 Of All Prepared Rice, Chicken, Beans,
Salsas - 1 Cup Corn Salsa (Page 134)
Makes: 4 Servings - 4 Cups Cooked White Rice
- 2 Cups Black Beans
- Bell Pepper
- White Onion
- Diced Tomatoes
- 1 Jalapeno Pepper
- Cilantro
- Garlic Salt
- Chili Powder
- Sour Cream & Guac (Optional)
- 1/2 Cup Orange Juice
- 1 Tbsp Olive Oil
- 1 Tbsp Oregano
- 1 Tbsp Chipotle Powder
- 1 Tbsp Cumin
Instructions:
1. Assemble 1 Cup of Corn Salsa (Page 134)
2. In a bowl, combine 1/2 Cup orange juice, 1/4 Cup lime
juice, 1 Tbsp olive oil, minced garlic, oregano, chipotle
powder, and cumin. Marinade the chicken thighs in this
mixture for 30 minutes
3. Cook chicken on a pan
4. Prepare 4 Cups of cooked white rice
5. In a bowl, combine 1/4 Cup each of diced white onion,
1/4 Cup diced tomatoes, 1 diced Jalapeño, and a
handful of diced cilantro to make the salsa
6. On a baking sheet, lay out 2 bell peppers and one white
onion cut into long strips. Season with garlic salt and
chili powder. Spray with oil and bake at 425 degrees for
20-25 minutes or until cooked
7. Assemble the bowls with 1 Cup white rice, 1/2 Cup
black beans, 1/4 Cup corn salsa, 1/4 Cup tomato salsa,
roasted vegetables, and one diced pollo asado chicken
thigh
8. Top with guacamole and sour cream (Optional)
136
Calories: 475
Protein: 53 Grams Butter Chicken
Fats: 6 Grams and Rice
Serving Size: 1/4 Of All Prepared Rice, Chicken, Sauce
Makes: 4 Servings - 2 Tbsps Garam Masala
- 2 Tbsps Tumeric
- 2 Tbsps Paprika
- 2 Tbsps Salt
- 2 Tbsps Black Pepper
- 2 Tbsps Ginger Paste
- 2 Tbsps Garlic Paste
- 1 Tbsp Light Butter
- 1 Cup Crushed Tomatoes
- 1 oz Cashews
- 1 Cup White Rice (Dry)
- 1.5 Cups Chicken Bone Broth
- Cilantro
Instructions:
1. Dice 24 oz of chicken breast into cubes. Season with 1
Tbsp Garam Masala, 1 Tbsp Turmeric, 1 Tbsp Paprika, 1
Tbsp Salt, 1 Tbsp pepper, 1 Tbsp Ginger Paste, 1 Tbsp
Garlic Paste, and 1/2 Cup of Greek yogurt. Mix well until
combined. Cover and set aside for 30 minutes.
2. For the sauce, melt 1 Tbsp of light butter in a pan. Add
1 Cup of diced white onion, 1 Cup of crushed
tomatoes, 1 Tbsp Garam Masala, 1 Tbsp Turmeric, 1
Tbsp Paprika, 1 Tbsp Salt, 1 Tbsp pepper, 1 Tbsp
Ginger Paste, 1 Tbsp Garlic Paste, 1/2 Cup of Greek
yogurt, and a couple of cashews (around 1 oz) to the
pan. Sauté for a few minutes.
3. Transfer the contents in the pan to a blender. Blend
the ingredients until smooth. Set aside.
4. In a pan on medium-high heat, cook chicken until
almost done (around 10 minutes). Pour the sauce over
the chicken and allow chicken and sauce to simmer
together over medium heat until cooking is complete.
5. For the rice, bring one Cup of white rice and 1.5 Cups
of chicken bone broth to a boil. Cover, reduce heat,
and simmer for 15 minutes until fluffy
6. Top Butter Chicken and rice with a drizzle of Greek
yogurt and cilantro and serve.
137
Calories: 225
Protein: 23 Grams General Tso's
Carbs: 20.9 Grams
Serving Size: 1/4 Of The Dish Ingredients:
Makes: 4 Servings
- 2 Chicken Breasts
- 1/4 Cup Chicken Broth
- 4 Tbsp Hoisin Sauce
- 6 Tbsp Soy Sauce
- 2 Tbsp Honey
- 2 Tbsp Minced Ginger
- Garlic Salt
- Onion Powder
- Sesame Seeds & Green Onions (Optional)
Instructions:
1. Dice up two chicken breasts and season with garlic salt,
onion powder, and 4 Tbsp corn starch. Mix until fully
coated
degrees for 25 minutes until golden brown
3. In a bowl, combine 2 Tbsp ginger, 2 Tbsp garlic, 1/4 Cup
chicken broth, 4 Tbsp Hoisin sauce, 2 Tbsp rice vinegar,
6 Tbsp soy sauce, 2 Tbsp honey, and 1Tbsp cornstarch
mixed in water
4. Pour the mixture into a pan and reduce on medium
heat for about 5 minutes. Add the cooked chicken and
stir until completely coated. Reduce to desired
consistency
5. Top the chicken with sesame seeds and green onions
(Optional)
138
Calories: 475
Protein: 45 Grams Orange Chicken
Fats: 4 Grams And Rice
Carbs: 56 Grams
Serving Size: 1/4 Of The Chicken and 1/4 of The Rice Ingredients:
Makes: 4 Servings
- 1/2 Cup Orange Juice
- 2 Tbsp Honey
- 1/2 Tbsp Rice Vinegar
- 1/2 Tbsp Soy Sauce
- 1 Tbsp Ketchup
- Red Pepper Flakes (Optional)
Instructions:
1. Dice 24 oz of chicken breast into cubes.
2. Transfer diced chicken breast into a bowl. Season with
garlic salt and 2 Tbsps of corn starch. Mix until coated.
bake at 400 degrees for 20 minutes until golden
brown.
4. For the rice, bring one Cup of white rice and 1.5 Cups
of chicken bone broth to a boil. Cover, reduce heat,
and simmer for 15 minutes until fluffy.
5. In a pan, combine 1/2 Cup orange juice, 1 Tbsp ginger
paste, 1 Tbsp garlic paste, 2 Tbsp honey, 1/2 Tbsp rice
vinegar, 1/2 Tbsp soy sauce, 1 Tbsp Ketchup, and 1
Tbsp cornstarch mixed in water. Bring to a light boil
and simmer for 5 minutes until thickened.
6. Add cooked chicken to pan and toss in sauce until
coated.
7. Serve Orange Chicken with rice. Top with sesame
seeds, chives, and red pepper flakes (Optional).
139
Calories: 475
Protein: 46 Grams Teriyaki Chicken
Fats: 5 Grams And Rice
Carbs: 58 Grams
Serving Size: 1/4 Of The Chicken and 1/4 of The Rice Ingredients:
Makes: 4 Servings
- Garlic Salt
- 3 Tbsp Honey
- 1/2 Tbsp Rice Vinegar
- 3 Tbsp Soy Sauce
Instructions:
1. Dice 24 oz of chicken breast into cubes.
2. Transfer diced chicken breast into a bowl. Season with
garlic salt and 2 Tbsps of corn starch. Mix until coated.
bake at 400 degrees for 20 minutes until golden
brown.
4. For the rice, bring 1 Cup of white rice and 1.5 Cups of
chicken bone broth to a boil. Cover, reduce heat, and
simmer for 15 minutes until fluffy.
5. In a blender cup, combine 3 Tbsps soy sauce, 1/2 Tbsp
rice vinegar, 1 Tbsp garlic paste, 1 Tbsp ginger paste, 3
Tbsps honey, and 1 Tbsp corn starch. Blend until
completely smooth.
6. Add the sauce to a pan an cook on low heat for 5
minutes until the sauce thickens.
7. Add In the cooked chicken and sesame seeds
(optional). Mix until the chicken Is fully coated.
8. Serve teriyaki chicken with rice. Top with sesame seeds
(optional) and fresh green onions (optional).
140
Calories: 215
Protein: 27.5 Grams Honey Garlic
Carbs: 14.9 Grams
Serving Size: One 4oz Honey Garlic Chicken Thigh Ingredients:
Makes: 4 Servings
- 1/2 Cup Soy Sauce
- 1/4 Cup Rice Vinegar
- 2 Tbsp Sriracha
- 2 Tbsp Honey
- Garlic Salt
- Sesame Seeds & Green Onions (Optional)
Instructions:
1. In a bowl, combine 1/2 Cup soy sauce, 1/4 Cup rice
vinegar, 2 Tbsp sriracha, 2 Tbsp honey, and 2 Tbsp
minced garlic.
2. Season the chicken thighs with garlic salt and cook in a
pan until golden brown on each side
3. Add the soy sauce mixture to the pan and reduce until
the sauce becomes thick (about 5-10 minutes)
4. Top the chicken with sesame seeds and green onions
(Optional)
141
Calories: 335
Fats: 10.5 Grams Stir Fry
Carbs: 34 Grams
Makes: 4 Servings
- Red Cabbage
- Broccoli
- Mushrooms
- Red Onions
- Shredded Carrots
- 1/4 Cup Soy Sauce
- 2 Tbsp Sriracha
- 1 Tbsp Sesame Oil
- 2 Tbsp Minced Ginger
- 3 Honey Garlic Chicken Thighs (Page 141)
- 1 Pack Stir Fry Noodles (KAME Brand)
Instructions:
1. In a pan on medium heat, combine desired amounts of
broccoli, shredded red cabbage, mushrooms, red
onions, and shredded carrots. Cook for about 5-10
minutes
2. In a bowl, combine 1/4 Cup soy sauce, 3 Tbsp rice
vinegar, 2 Tbsp sriracha, 1 Tbsp sesame oil, 2 Tbsp
minced garlic, and 2 Tbsp minced ginger.
3. Dice up three (3) honey garlic chicken thighs (Page 141)
4. Add the sauce and the diced thighs to the vegetables in
the pan
5. Add in one whole pack of stir fry noodles (KAME Brand)
prepared according to directions and stir everything
together
ADDITIONAL NOTES
The recipe for Honey Garlic
Chicken can be found on page 141!
142
Calories: 515
Protein: 47 Grams Honey-Sriracha
Fats: 4.5 Grams Chicken Noodles
Carbs: 62.9 Grams
Makes: 4 Servings
- Garlic Powder
- Onion Powder
- 6 Tbsps Sriracha
- 6 Tbsps Soy Sauce
- 4 Tbsps Honey
- 1 Tbsp Sesame Oil
- 20oz Stir Fry Noodles (Kame Brand)
- Chili Oil (Optional)
Instructions:
1. In a bowl, combine 24oz chicken breast, garlic powder,
onion powder, 4 Tbsps sriracha, 2 Tbsps soy sauce, and
2 Tbsps honey. Mix until the chicken is fully coated.
2. Air fry the coated chicken breast at 375 for 15-17
minutes or bake at 400 for 20-25 minutes.
3. For the sauce, add 4 Tbsps soy sauce to a bowl along
with 2 Tbsps sriracha, 1 Tbsp sesame oil, 2 Tbsps
honey, and 1 Tbsp corn starch. Mix until fully combined
4. Prepare 20oz of stir fry noodles (Kame brand)
according to cooking directions on the package
5. Add the stir fry noodles to a bowl along with the sauce
and mix until noodles are fully coated.
6. Top with cooked chicken, green onions (optional),
sesame seeds (optional), and chili oil (optional).
143
Calories: 510
Protein: 47 Grams Chicken Peanut
Fats: 12 Grams Noodles
Carbs: 48.8 Grams
Makes: 4 Servings
- Garlic Salt
- Onion Powder
- 6 Tbsps Sriracha
- 4 Tbsps Soy Sauce
- 3 Tbsps Honey
- 1 Tbsp Sesame Oil
- 1 Tbsp Peanut Butter
- 1/2 Lime (Juiced)
- 1/4 Cup Carrots, Shredded or Matchstick
- 1/4 Cup White Onion, Sliced
Instructions:
1. In a bowl, combine 24oz chicken breast, garlic salt,
onion powder, 4 Tbsps sriracha, 2 Tbsps soy sauce, and
2 Tbsps honey. Mix until the chicken is fully coated.
3. For the sauce, add 1 Tbsp peanut butter, 2 Tbsps soy
sauce, 2 Tbsps sriracha, 1 Tbsp sesame oil, 1 Tbsp
honey, and a squeeze of fresh lime juice. Mix until fully
combined.
4. In a pan on medium heat, stir fry 1/4 cup shredded
carrots and 1/4 cup sliced onions. Cook for 5 minutes
or until slightly softened.
6. Add the stir fry noodles and the sauce to the pan and
mix until noodles and vegetables are fully coated in the
sauce.
7. Top with cooked chicken, green onions (optional), and
sesame seeds (optional).
144
Calories: 500
Protein: 46 Grams Teriyaki Chicken
Fats: 6.7 Grams Noodles
Carbs: 59 Grams
Makes: 4 Servings
- Garlic Powder
- 6 Tbsps Soy Sauce
- 2 Tbsps Rice Vinegar
- 3 Tbsps Honey
- 1 Tbsp Sesame Oil
- 1 Tbsp Cornstarch
Instructions:
1. In a bowl, combine 24oz chicken breast, garlic powder,
2 Tbsps soy sauce, 1 Tbsp Rice Vinegar, 2 Tbsps honey.
Mix until the chicken is fully coated.
3. For the sauce, add 4 Tbsps soy sauce, 1 Tbsp rice
vinegar, 1 Tbsp honey, 1 Tbsp ginger paste, 1 Tbsp
garlic paste, and 1 Tbsp cornstarch. Mix until fully
combined.
5. In a pan on medium heat, combine the stir fry noodles
and sauce. Cook for 5 minutes or until noodles are fully
coated.
6. Top with cooked chicken, green onions (optional), and
sesame seeds (optional).
145
Calories: 500
Protein: 50 Grams Honey Chipotle
Fats: 7 Grams Chicken Noodles
Carbs: 58 Grams
Makes: 4 Servings
- Garlic Salt
- Smoked Paprika
- Onion Powder
- 5 Tbsps Honey
- 1/4 Cup Soy Sauce
- 1/4 Cup Water
- 1/2 Tbsp Sesame Oil
- 1 Tbsp Cornstarch
Instructions:
1. In a bowl, combine 24oz chicken breast, garlic salt,
smoked paprika, onion powder, 1/2 can of chipotle
peppers in adobo sauce, and 2 Tbsps honey. Mix until
the chicken is fully coated and let it marinade for 30
minutes.
minutes or bake at 400 for 20-25 minutes or until
proper internal temperature.
3. To a blender, add 1/2 Cup chipotle peppers (and adobo
sauce), 1/4 Cup soy sauce, 1/4 Cup water, 3 Tbsps
honey, 1/2 Tbsp sesame oil, and 1 Tbsp corn starch.
Mix until fully combined.
4. Add the sauce to a pan and cook on low heat for 5
minutes until the sauce thickens.
5. Prepare 8oz of protein pasta or pasta of choice.
6. Add the cooked noodles to a bowl, along with the
chipotle sauce. Mix until fully coated.
7. Top the noodles with cooked chicken, green onions
(optional), and sesame seeds (optional).
146
Calories: 480
Fats: 11.7 Grams Fried Rice
Carbs: 42.6 Grams
Makes: 4 Servings
- Garlic Powder
- Onion Powder
- Smoked Paprika
- 4 Tbsps Soy Sauce
- 1 Cup Frozen Vegetables (Peas, Carrots, Corn)
- 3 Eggs
- 20oz Cooked Rice (1 Day Old)
- 1 Tbsp Sesame Oil
Instructions:
1. In a bowl, combine 24oz cubed chicken breast, garlic
powder, onion powder, smoked paprika, 2 Tbsps soy
sauce, and 1 Tbsp corn starch. Mix until the chicken is
fully coated.
2. Cook the chicken on medium-high heat in a pan for 10-
3. In a pan, cook 1 Cup of frozen vegetables for 5
minutes. Push to the side of the pan.
4. Add 3 beaten eggs to the other side of the pan and
slowly scramble the eggs. Combine with the vegetables.
5. Add 20oz of day-old cooked rice to the pan along with
2 Tbsps soy sauce and 1 Tbsp sesame oil. Stir-fry
everything together and cook for 2-3 minutes.
6. Add the cooked chicken to the rice and combine
everything thoroughly
7. Top with green onions (optional), and sesame seeds
(optional).
147
Calories: 550
Protein: 48 Grams Honey Sriracha
Fats: 12 Grams Chicken Fried Rice
Carbs: 57 Grams
Makes: 4 Servings
- Garlic Salt
- Onion Powder
- 3 Tbsps Corn Starch
- 4 Tbsps Soy Sauce
- 1/2 Cup Frozen Vegetables (Peas, Carrots, Corn)
- 3 Eggs
- 1 Tbsp Sesame Oil
- 2 Tbsps Honey
- 4 Tbsps Sriracha
- 1/4 Cup Water
Instructions:
salt, onion powder, 2 Tbsps corn starch, and 1 Tbsps
soy sauce. Mix until the chicken is fully coated.
2. For the honey sriracha sauce, combine 2 Tbsps honey,
4 Tbsps sriracha, 1 Tbsp soy sauce, 1 Tbsp rice vinegar,
1 Tbsp corn starch, and 1/4 Cup water. Mix until fully
combined.
3. Cook the chicken on medium-high heat in a pan for 10-
12 minutes or until crispy. Add In the honey sriracha
sauce and reduce on low heat for 5 minutes.
4. In a pan, cook 1/2 Cup of frozen vegetables for 5
7. Add the sauced chicken on top of the rice and top with
green onions (optional), and sesame seeds (optional).
148
Calories: 575
Protein: 50 Grams Sesame Chicken
Fats: 13 Grams Fried Rice
Serving Size: 1/4 Of The Entire Dish
- Garlic Salt
Makes: 4 Servings
- 3 Tbsps Corn Starch
- 1/2 Cup Frozen Vegetables (Peas, Carrots, Corn)
- 3 Eggs
- 6 Tbsps Soy Sauce
- 1 1/2 Tbsp Sesame Oil
- 2 Tbsps Ketchup (No Sugar Added)
- 2 Tbsps Honey
- 1 Tbsp Brown Sugar
Instructions:
salt, and 2 Tbsps corn starch. Mix until the chicken is
fully coated.
2. Spray the coated chicken pieces with cooking oil and air
fry at 400 degrees for 10-15 minutes or bake at 400 for
15-20 minutes.
3. For the sesame sauce, combine 4 Tbsps soy sauce, 2
Tbsps ketchup, 1/2 Tbsp sesame oil, 1 Tbsp rice
vinegar, 2 Tbsps honey, 1 Tbsp garlic paste, 1 Tbsp
brown sugar, and 1 Tbsp corn starch (mixed with 3
Tbsps water). Mix until fully combined.
4. In a pan, cook 1/2 Cup of frozen vegetables for 5
7. Add the sesame sauce to a pan and reduce for 5
minutes. Add In the cooked chicken and mix until fully
coated.
8. Add the sauced chicken on top of the rice and top with
green onions (optional), and sesame seeds (optional).
149
Calories: 430
Protein: 40 Grams Shrimp
Fats: 7.4 Grams Fried Rice
Carbs: 45.5 Grams
Makes: 4 Servings
- 32oz Raw Shrimp, Peeled and Deveined
- Garlic Powder
- 4 Tbsps Soy Sauce
- 1 Cup Frozen Vegetables (Peas, Carrots, Corn)
- 8oz Egg Whites
- 1.5 Tbsp Sesame Oil
Instructions:
1. In a bowl, combine 32oz raw shrimp, garlic powder, 2
Tbsps soy sauce, 0.5 Tbsp sesame oil, and 1 Tbsp corn
starch. Mix until the shrimp is fully coated.
2. Cook the shrimp on medium heat in a pan for about 8-
10 minutes. Set aside.
3. In a pan, cook 1 Cup of frozen vegetables for 5
4. Add 8oz eggs whites to the other side of the pan and
6. Add the cooked shrimp to the rice and combine
everything thoroughly
7. Top with green onions (optional), and sesame seeds
(optional).
150
NUTRITION FACTS
Calories: 335
Protein: 27 Grams Mediterranean
Fats: 18.1 Grams Chicken Salad
Serving Size: 1/4 Of The Entire Salad - 2 Cooked Chicken Breasts
Makes: 4 Servings
- 1 Lemon
- 3 Tbsp Olive Oil
- 3 Tbsp Red Wine Vinegar
- Red Pepper Flakes
- Rosemary
- 2 Cups Diced Cucumber
- 1 Cup Diced Tomato
- 1 Cup Diced Red Onion
- 1 Cup Diced Bell Pepper
- 1 Can Chick Peas (16oz)
- 1/4 Cup Diced Olives
- Handful Parsley
- 2 Tbsp Diced Garlic
- 4 Tbsp Low Fat Feta Cheese
Instructions:
1. In a small bowl, combine 3 Tbsp olive oil, the juice of 1
lemon, 3 Tbsp red wine vinegar, red pepper flakes,
rosemary, and salt to taste
2. In a bowl, combine 2 Cups diced cucumbers, 1 Cup
each of diced tomato, diced red onion, diced bell
pepper, 1 can of chick peas(16oz), 1/4 Cup diced olives,
handful of parsley, 2 Tbsp minced garlic, 4 Tbsp low fat
feta, diced chicken breasts, and the oil dressing
3. Mix until fully combined
151
DESSERT
A guilt-free treat to end the day
Calories: 175
Protein: 7.5 Grams Protein Rice
Fats: 2.9 Grams Krispie Treats
Exclusive
Carbs: 30.8 Grams
Serving Size: One Rice Krispie
- 3 Cups Rice Krispies
- 8oz Marshmallows
- 2 Tbsp Butter
- 2 Scoop Protein Powder
Instructions:
1. In a pan on low heat, melt 8oz marshmallows and 2
Tbsp butter. Stir constantly
2. When the mixture is completely melted, add 2 scoops
of protein powder and mix until combined
3. Add 3 Cups of Rice Krispies to the mixture and gently
fold until mixed.
4. Spread the mixture onto a greased baking sheet and
let cool in the refrigerator for 30 minutes
5. Cut into 8 equal rectangles
ADDITIONAL NOTES
These Rice Krispie treats are a
great pre-workout snack
153
Calories: 275
Protein: 25 Grams Cheesecake
Fats: 0.8 Grams Yogurt Bowl
Exclusive
Carbs: 41 Grams
Serving Size: One (1) Cheesecake Yogurt Bowl Ingredients:
Makes: 1 Serving
- 2 Dannon Light + Fit Greek Yogurts (Strawberry Cheesecake)
- 2 Tbsp Jell-O Cheesecake Instant Pudding
- 2 Tbsp Low Calorie Strawberry Jam
- Graham Cracker
Instructions:
1. In a bowl, mix together 2 Dannon Light + Fit Greek
yogurts (strawberry cheesecake flavor) and 2 Tbsp of
Jell-O cheesecake sugar free pudding mix
2. Top the yogurt mixture with 2 Tbsp of low calorie
strawberry jam of choice
3. Add graham cracker crumbs on top
4. Refrigerate for about 30 minutes for a thicker
consistency
ADDITIONAL NOTES
You can store this in an airtight
container in the refrigerator for
up to three days
154
Calories: 310
Protein: 24.5 Grams Peanut Butter
Fats: 14 Grams Cheesecake
Exclusive
Carbs: 19.7 Grams
Serving Size: One (1) Cheesecake Bowl Ingredients:
Makes: 1 Serving
- 2/3 Cup Vanilla Greek Yogurt (Light + Fit)
- 4 Tbsp 1/3 Fat Cream Cheese
- 2 Tbsp Peanut Butter Powder
- 2 Tbsp Jell-O Cheesecake Instant Pudding
- Handful Reese's Pieces (Optional)
Instructions:
1. In a bowl, mix together 2/3 Cup Greek vanilla yogurt, 4
Tbsp reduced fat cream cheese, 2 Tbsp peanut butter
powder, and 2 Tbsp of Jell-O cheesecake sugar free
pudding mix
2. Refrigerate the mixture for 30 minutes
3. Top the mixture with a handful of crushed Reese's
Pieces (Optional)
ADDITIONAL NOTES
You can store this in an airtight
container in the refrigerator for
up to three days
155
NUTRITION FACTS
Calories: 250
Protein: 26 Grams Strawberry
Fats: 4.4 Grams Chocolate Mousse
Exclusive
Carbs: 32.1 Grams
Serving Size: One (1) Chocolate Mousse Ingredients:
Makes: 1 Serving
- 2 Tbsp Lite Maple Syrup (Or Honey)
- 1 Tbsp Hershey's Lite Syrup
- Fresh Strawberries
Instructions:
1. In a blender, combine 1 Cup cottage cheese, 2 Tbsp lite
maple syrup, 2 Tbsp cocoa powder, and 1 Tbsp lite
chocolate syrup
2. Blend until completely smooth
3. Top with fresh strawberry slices
ADDITIONAL NOTES
Once blended together, set the
blender on high speed to give the
mousse a fluffy texture
156
NUTRITION FACTS
Calories: 200
Protein: 11 Grams Protein Cosmic
Fats: 16.5 Grams Brownies
Carbs: 6.3 Grams
Serving Size: One (1) Cosmic Brownie Ingredients:
Makes: 8 Servings
- 3/4 Cup Almond Butter
- 1/2 Cup Chocolate Protein Powder
- 3 Tbsp Sugar Free Maple Syrup
- 1 Tsp Salt
- 1 Tbsp Butter
- Cosmic Brownie Sprinkles (Optional)
Instructions:
1. In a bowl, combine 3/4 Cup almond butter, 1/2 Cup
chocolate protein powder, 2 Tbsp cocoa powder,
3 Tbsp sugar free maple syrup, and 1 Tsp salt. Mix until
fully combined
2. Press the mixture into a greased 8x4 loaf pan
(or similar)
3. In a bowl, melt together 1/4 Cup chocolate chips and
1 Tbsp butter
4. Spread the chocolate on top of the brownie mixture in
the loaf pan
5. Top the brownies with cosmic brownie sprinkles
(Optional)
6. Refrigerate for 30 minutes and cut into 8 equal pieces
ADDITIONAL NOTES
Cosmic Brownie sprinkles can be
bought on Amazon. You could also
use other sprinkles in this recipe
for a similar effect!
157
Calories: 210
Fats: 14 Grams Banana Brownies
Carbs: 12 Grams
Serving Size: One (1) Protein Banana Brownie Ingredients:
Makes: 10 Servings
- 2 Ripe Bananas
- 1 Scoop Chocolate Protein Powder
- 1 Cup Peanut Butter (Or any nut butter)
- 1 Tsp Baking Soda
Instructions:
1. In a bowl, combine 2 ripe bananas, 1 scoop protein
powder, 2 Tbsp cocoa powder, 1 Cup peanut butter, 1
Tsp baking soda, and 4 Tbsp low-calorie maple syrup.
Mix until the mixture is completely combined and
without clumps
2. Pour the mixture into a greased loaf pan and top with
1/4 Cup chocolate chips
3. Bake at 350 degrees for 20-25 minutes or until a
toothpick comes out clean
4. Cut into 10 equal pieces
ADDITIONAL NOTES
Add a chopped-up chocolate
protein bar into the batter for
extra protein!
158
Calories: 215
Fats: 5 Grams Cookie Dough
Exclusive
Carbs: 26.5 Grams
Serving Size: 1/4 Of The Entire Dish
Makes: 4 Servings
Ingredients:
- 1 Cup Oat Flour
- 1 Scoop Vanilla Protein
- Pinch of Salt
- 1/2 tsp Vanilla Extract
- Almond Milk
Instructions:
1. In a bowl, mix together 1 Cup oat flour, 1 scoop protein
powder, a pinch of salt, 2 Tbsp low-calorie maple syrup,
and 1/2 tsp vanilla extract. Mix until combined
2. Slowly add almond milk to the mixture until it is thick
dough consistency. About 2 tablespoons at a time
3. Add 1/4 Cup chocolate chips to the mixture when it is
desired consistency and mix
4. Refrigerate for about 30 minutes for a thicker
consistency
ADDITIONAL NOTES
Oat flour can be made by
blending oats in a blender if you
do not have oat flour on hand
159
NUTRITION FACTS
Calories: 155
Fats: 7.5 Grams Cookies
Carbs: 13.1 Grams
Serving Size: One Cookie Ingredients:
Makes: 8 Servings
- 1 Cup Oat Flour
- 1 Scoop Vanilla Protein Powder
- 1 tsp Baking Soda
- 4 Tbsp Almond Butter
- 1 Egg
- 1 tsp Vanilla Extract
- 1/4 Cup Sweetener
- Chocolate Chips
Instructions:
1. In a bowl, combine 1 Cup oat flour, 1 scoop protein
powder, 1 tsp baking soda, 4 Tbsp almond butter, 1
egg, 1 tsp vanilla extract, 1/4 Cup sweetener, and
chocolate chips.
2. Divide the mixture into 8 equal portions and lay them
out on a greased baking sheet
3. Bake at 350 degrees for 8-10 minutes and let cool for
an additional 15 minutes
ADDITIONAL NOTES
Add a chopped-up chocolate
protein bar for extra protein!
160
Grocery Shopping List
This section is meant to guide your grocery
shopping choices and help you make
healthier decisions at the store. The
following are some of the foods that I
personally keep inside of my kitchen that
have helped me lose over 100 pounds.
These items are also included in almost all of
the recipes in this book and are great
staples to have in your kitchen. In addition, I
have provided a variety of snack ideas that
have personally helped me battle cravings
and kept me away from binging. The items
are broken down by category and can be
found at the majority of U.S. grocery stores
161
Protein Sources:
Chicken Thighs (Boneless and Skinless)
Chicken Breast Fillets
Perdue Ground Chicken (16oz)
Swanson Canned Chicken Breast (12.5oz)
Lean Ground Turkey (16oz)
Aidells Smoked Chicken Sausage (12oz)
162
Jumbo Shrimp (24oz, Frozen)
Salmon Fillets
Chicken of the Sea Light Tuna (5oz)
Morey's SeaPak Fish Fillets (10oz, Frozen)
Grass-fed Lean Ground Beef
Vital Farms Pasture-Raised Large Eggs
163
Carbohydrates:
Barilla Protein+ Pasta Penne (14.5oz)
Barilla Protein+ Pasta Spaghetti (14.5oz)
La Banderita Carb Counter Taco 4" Tortillas
La Banderita Carb Counter 10" Tortillas
Arnold Sandwich Keto Hamburger Buns 8 Pack
Sara Lee Delightful Multi-Grain Bread (20oz)
164
Quaker Oats, Old Fashioned (18oz)
Quaker Instant Oatmeal Maple And Brown Sugar
Veetee Basmati Rice (9.9oz)
Minute Rice White Rice, Long Grain (8.8oz)
RightRice Rice, Spanish (7oz)
165
Dairy:
Kraft Fat Free Cheddar Cheese (7oz)
Kraft Fat Free Mozzarella Cheese (7oz)
Kraft Parmesan Cheese (7oz)
Dannon Light + Fit Greek Yogurt (5.3oz)
Dannon Light + Fit Greek Yogurt (32oz)
FAGE Greek Yogurt 0% Nonfat (32oz)
166
Breakstone's Low Fat Cottage Cheese (24oz)
Good Culture Low Fat Cottage Cheese (16oz)
Philadelphia 1/3 Fat Cream Cheese (8oz)
Velveeta Original Cheese Slices (16oz)
Babybel Light Semisoft Cheese (6ct)
The Laughing Cow Light Swiss Cheese Spread
167
Kerrygold Grass-Fed Salted Butter (8oz)
Daisy Sour Cream, Light (16oz)
Sargento Light String Cheese (9oz)
Fairlife Ultra-Filtered Milk, 1% Low Fat (52oz)
Califia Farms Extra Creamy Oat Milk (48oz)
168
Vegetables:
Birds Eye Frozen Vegetable & Pasta Mix (Frozen)
Birds Eye Roasted Red Potatoes & Green Beans (Frozen)
Green Giant Vegetable Medley, Sauced (Frozen)
Del Monte Fresh Cut Green Beans (28oz)
Bush's Best Garbanzo Beans (16oz)
Goya Premium Black Beans (15.5)
169
Green Giant White Shoepeg Corn (11oz)
Fresh Tomatoes
Red Onions
Organic Iceberg Lettuce
Bag Of Baby Cut Carrots
Potatoes (I usually prefer the small potato medley)
170
Fruit:
Fresh Strawberries
Fresh Blueberries
Fresh Bananas
Watermelon
Fresh Apples
Del Monte Diced Peaches Fruit Cup Snacks
171
Del Monte Fruit & Chia Fruit Cup (7oz)
Del Monte Peaches, Canned (15oz)
Dole Frozen Pineapple Chunks (16oz)
Dole Crafted Smoothie Blends (Frozen)
Dole Sliced Strawberries & Bananas (Frozen)
172
Snacks:
FitCrunch Protein Bar
Barebells Protein Bar (Trader Joe's)
One Protein Bar
PopCorners Chips, White Cheddar
Quaker Rice Crisps Chocolate (3.5oz)
Quest Protein Chips (4pk)
173
PBfit Peanut Butter Powder (15oz)
Jell-O Cheesecake Sugar Free Instant Pudding (1oz)
Cheez-It Snack Mix, Classic (10.5oz)
Hillshire Farm Snacking Bistro Bites (2.8 oz)
Jack Link's Original Beef Jerky (2.8oz)
Welch's Fruit Snacks, Mixed Fruit
174
Fiber One Brownies Chocolate Fudge (5.3oz)
Albanese Gummi Bears (9oz)
SmartSweets Candy, Sourmelon Bites
Lily's Peanut Butter Cups, Milk Chocolate Style
Justin's Peanut Butter Cups (4.7oz)
Snack Pack Pudding, Chocolate
175
Drinks:
Diet Canada Dry Ginger Ale
Diet Sunkist Orange Soda
Diet Dr. Pepper
Gatorade Zero
Sparkling Ice Zero Sugar
Fairlife Core Power Elite Protein Shake
176
Slate Chocolate Milk, 20g Protein, Lactose Free
Califia Farms Cold Brew Coffee (48oz)
Coffee Mate Zero Sugar Vanilla Coffee Creamer (32oz)
Ocean Spray Diet Cran Pineapple Juice (64oz)
Florida's Natural Lemonade, Zero Sugar (59oz)
Milo Zero Calorie Sweet Tea (Gallon)
177
Sauces:
Heinz Tomato Ketchup, No Sugar Added (29.5oz)
Hellmann's Light Mayo (20oz)
French's Classic Yellow Mustard (8oz)
Ken's Steak House Dressing, Lite Ranch (16oz)
Ray’s No Sugar Added BBQ Sauce (18.5oz)
Pearl Milling Company Syrup Lite (24oz)
178
Primal Kitchen Marinara Sauce (24oz)
Stubb's Original Barbecue Sauce (18oz)
Frank's RedHot Buffalo Sauce (12oz)
Tabasco Pepper Sauce, Sriracha (20oz)
Ken's Steak House Thousand Island Lite (16oz)
Ken's Steak House Honey Mustard Lite (16oz)
179
Frozen Lunch/Dinner:
P.F. Chang's Korean Inspired Pork (11oz)
Deep Indian Kitchen Chicken Tikka Masala (9oz)
Scott & Jon's Shrimp Fried Rice (8oz)
Tattooed Chef Spicy Thai Bowl (10oz)
Birds Eye Veggie Spaghetti Marinara (10oz)
Birds Eye Voila! Alfredo Chicken (21oz)
180
Boston Market Chicken Fettucine Alfredo (13oz)
Sweet Earth Cauliflower Mac Bowl (9oz)
Healthy Choice Power Bowls Chicken Adobo (9.75oz)
Atkins Chicken Margherita (9oz)
181
Dessert:
Breyers No Sugar Added Ice Cream (1.5 Qt.)
Fairlife Light Ice Cream, Lactose Free (14oz)
Reddi Wip Fat Free Whipped Cream (6.5oz)
Yasso Greek Yogurt Bars, 4 Pack
Nick's Ice Cream, Pint, Peanut Butter Cup
Diana's Dark Chocolate Banana Babies, 5 pack
182
Mayfield Orange Cream Yogurt Bars
Blue Bunny Mini Swirls Vanilla Cones
Good Humor Strawberry Shortcake Bars
Halo Top Brownie Batter Ice Cream Bars
Outshine Frozen Fruit Bars, 6 Count
LUIGI'S Real Italian Ice Variety Pack
183

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TRUST

Eventually, enough was enough and I decided to make a

The key to losing weight and keeping it off is to keep things

Beefy Breakfast Sandwich.....................................................17

Chicken Breakfast Burrito....................................................18

Bacon Breakfast Burrito........................................................19

Beefy Breakfast Burritos......................................................20

S'more Baked Oats................................................................24

Double Chocolate Baked Oats..............................................25

Chocolate Chip Baked Oats..................................................26

Creamy Chicken Alfredo.......................................................34

Crispy Chicken Alfredo.........................................................35

Chipotle Shrimp Alfredo.......................................................36

Cajun Shrimp Alfredo...........................................................37

Chipotle Salmon Alfredo.......................................................38

Cajun Chicken Pasta.............................................................39

Tuscan Chicken Pasta...........................................................40

Buffalo Chicken Pasta............................................................41

Chipotle Chicken Pasta.........................................................43

Marry Me Chicken Pasta.......................................................44

Chipotle Chicken Alfredo......................................................45

Creamy Taco Pasta................................................................46

Pesto Chicken Pasta..............................................................47

Protein Mac & Cheese..........................................................48

Buffalo Chicken Mac & Cheese............................................49

Bacon Mac & Cheese.............................................................50

Chipotle Chicken Mac & Cheese..........................................51

Taco Mac & Cheese...............................................................52

CBR Mac & Cheese................................................................53

Honey Buffalo Chicken Mac & Cheese................................54

Honey BBQ Chicken Mac & Cheese.....................................55

Honey Chipotle Chicken Mac & Cheese..............................56

Stuffed-Crust Meat Lovers’ Pizza........................................58

Stuffed-Crust Buffalo Chicken Pizza...................................59

Stuffed-Crust BBQ Chicken Pizza.......................................60

Stuffed-Crust CBR Pizza.......................................................61

Stuffed-Crust Supreme Pizza...............................................62

Chicken Crust BBQ Pizza.....................................................63

BBQ Chicken Flatbread........................................................64

Buffalo Chicken Flatbread....................................................66

Buffalo Chicken Calzone......................................................68

Chicken Smash Burger.........................................................69

Turkey Smash Burger...........................................................70

In-N-Out Double Burger......................................................73

Chick-fil-A Chicken Sandwich.............................................74

Buffalo Chicken Sandwich....................................................75

Honey Buffalo Chicken Sandwich........................................76

Honey Chipotle Chicken Sandwich......................................77

Popeyes Chicken Sandwich..................................................78

Chicken Parmesan Sandwich...............................................82

Crispy Potato Wedges...........................................................83

Garlic Butter Steak and Potatoes.........................................84

Loaded Animal-Style Fries...................................................85

Buffalo Chicken Wings.........................................................86

Nashville Hot Chicken Tenders...........................................88

Buffalo Chicken Tenders......................................................89

Honey-Buffalo Chicken Tenders.........................................90

Honey-BBQ Chicken Tenders..............................................91

Honey-Chipotle Chicken Tenders.......................................92