MKF - Ultimate Fitness Cookbook v2

Generated for #11796 Mary Collins kuddlekubs@yahoo.
com
Generated for #11796 Mary Collins [email protected]
Copyrighted Material I
Copyright 2022 Arroyo Ventures LLC
All rights reserved. No part of this book may be reproduced, stored, or transmitted
by any means—whether auditory, graphic, mechanical, or electronic—without written
permission of the author, except in the case of brief excerpts used in critical articles and
reviews. Unauthorized reproduction of any part of this work is illegal and is punishable
by law.
The information, ideas, and suggestions in this book are not intended as a substitute for
professional medical advice. Before following any suggestions contained in this book,
you should consult your personal physician. Neither the author nor the publisher shall
be liable or responsible for any loss or damage allegedly arising as a consequence of
your use or application of any information or suggestions in this book.
Copyrighted Material II
Arroyo Ventures LLC and Michael Kory disclaim any responsibility for the use or misuse
of the recipes contained in this cookbook and assumes no responsibility or liability
for any direct or indirect loss, damage, sickness, or injury due to use of information or
recipes contained herein. Arroyo Ventures LLC and Michael Kory assumes no liability
whatsoever for any loss, damage, or injury that may result from how you use these
recipes.
This cookbook is not, and should not be interpreted as, medical advice. This cookbook is
not, and should not be interpreted as, nutritional advice or a complete nutrition program.
The information presented is not intended for the treatment or prevention of disease,
as a substitute for medical treatment, or as an alternative to medical advice from a
licensed physician or nutritional advice from a licensed nutritionist. This cookbook
contains recipes and techniques only. Arroyo Venture LLC and Michael Kory assumes
no liability whatsoever for any loss, damage, or injury that may result from how you
use these recipes. Consult a licensed physician and a nutritionist before beginning any
nutrition program. Consult a licensed physician regarding any disease you may have.
Some of the recipes contained in this cookbook involve potentially hazardous cooking
techniques, including the application of heat and foods that may spoil or that may cause
you harm if undercooked. Be careful if you cook with gas, be careful of hot cooking
items, and do not use spoiled food items.
Certain recipes in this cookbook may call for the use of substances to which certain
individuals may be allergic. Do not use substances to which you are allergic, even if the
recipe calls for them.
The recipes in this book are not a substitute for your own good judgment in the
kitchen and in food preparation. Be careful!
Copyrighted Material III

// ABOUT THE AUTHOR

Michael Kory first developed a passion for health and wellness when he was
sixteen and living in Joplin, Missouri. His hobby turned into a full-time job
after he gathered a following on his YouTube channel and becoming known
for his healthy, easy recipes. Michael also owns a gym in Tulsa, Oklahoma.
// SOCIAL
Youtube
Instagram
Facebook
TikTok
michaelkory.com
Copyrighted Material IV
Copyrighted Material VI
// MACROS
For every recipe included in this cookbook, you will notice a list of nutritional information
that shows how much fat, carbs, and protein are in the completed dish. These numbers are
known as macronutrients, or macros for short. Each recipe has a different macronutrient
breakdown because of the differing ingredients. For example, a recipe that uses peanut
butter will have a higher fat content than a recipe that doesn’t, and a recipe that uses protein
powder will have a higher protein content than one that doesn’t.
The concept of tracking your macros has been increasingly popular in the fitness
industry as people realize they can be more flexible with their diet, enjoy foods that they
once thought were off-limits, and still work toward their goals. A macro-based diet is a much
more scientific approach to dieting than the traditional deprivation most people expect when
it comes to losing weight—such as only eating grilled chicken breasts with vegetables and
rice. In my opinion, a macro-based diet is much more sustainable and is more likely to lead
to successful results.
I remember a time during high school when this information wasn’t as available as it is
now. I wanted to get into shape, and after years of seeing bodybuilders in magazines and
movies taking their meals everywhere in a cooler, never going out to eat, and having a boring
diet with no flavor, I started doing the same. I would bring the same meal every single day
for lunch: four ounces of chicken and one cup of vegetables. This had to have had at most
two hundred calories—not exactly a good-sized meal with an adequate breakdown of fat,
carbs, and protein for a sixteen-year-old looking to add some mass to his frame. Breakfast
and dinner? The exact same thing.
I was eating foods that were considered “healthy,” but I was not even close to hitting
the number of calories my body needed to gain weight. I continued to eat the same meal
for the entire year and never saw any results. I was always hungry, and I binged when I had
the chance because I felt so restricted.
Fast-forward a few years, and I started to hear more about tracking macros, using a
food scale, and being able to enjoy foods that I had considered off-limits. At first, I was
skeptical. I thought to myself, There is no way that I can eat an ice cream sandwich while
losing weight. That doesn’t make sense. It didn’t make sense to me because of all of the
years I was conditioned to think that a fitness diet had to consist of boring foods.
The more I researched it and the more I saw well-respected people in the fitness industry
doing it, I decided to try it. I remember the first time I had a frosted pastry after I worked out.
I thought I was instantly going to gain fat. Yet I went ahead and plugged the frosted pastry
into my smartphone app to track my macros and did my best to just trust the process.
Copyrighted Material VII

Fast-forward another few years of tracking macros and hitting the gym hard, and I
finally reached the status of “looking like I lift weights,” which was something to be proud
of. I had gotten stronger on all of my lifts, and I had gained over seventy pounds through
years of hard work. The me who once ate the two-hundred-calorie lunch of chicken and
vegetables every day would be proud of the person I became. I’m confident in saying that I
would have continued spinning my wheels in the mud if I hadn’t discovered the concept of
tracking macros.
Now I am going to provide you with a step-by-step guide to figuring out your own macros
so you can get results and start enjoying your fitness lifestyle. The first thing you need to
realize is that everyone needs calories to function—just being alive with all bodily functions
going on at once requires energy. Even if you sleep all day, you still need calories.
The number of calories you need every day just to exist is called your basal metabolic
rate (BMR). To figure this out, we need to use a formula called the Harris-Benedict equation,
which has been revised by Mifflin and St. Jeor. You can use an online calculator for this
if you don’t like math. If you are using imperial measurements, you will need to convert
pounds to kilograms and feet to centimeters. Here are the basic formulas we will be using:
men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5 = BMR

women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) –161= BMR
For this example, let’s consider a twenty-five-year-old male who weighs two hundred
pounds and is six feet tall. He wants to maintain his weight. His equation would look as
follows:
(10 × 90.7) + (6.25 × 182.8) – (5 × 25) + 5 = 1,929.5
So the basal metabolic rate of our example person is roughly 1,929.5 calories.
Remember that the number calculated is how many calories are needed to function if
you sleep all day. However, we have lives where we work jobs, ride bikes, and hit the gym a
few times a week.
All of those extras use up calories, so we have to take these into consideration. It’s up
to you to determine which of the following categories you fit in:
• sedentary: BMR × 1.2

• light activity: BMR × 1.375
• moderate activity: BMR × 1.55
• very active: BMR × 1.725
Copyrighted Material VIII

Continuing with our example person, let’s say that he hits the gym six times per week
and rides his bike to work. We will consider him to be very active, so we will multiply the
BMR by his activity level as follows:
1,929.5 daily calories × 1.725 activity level = 3,328.4
So to maintain his weight, considering his activity level, our example person would
need to eat roughly 3,330 calories per day. If the example person wanted to lose weight,
he would need to lower his calories by 500 to put him into a deficit; if he wanted to gain
weight, he would need to raise his calories by 250-500 to put him into a surplus.
• lose weight = eat 500 calories less than calculated number

• maintain weight = eat calculated number
• gain weight = eat 250–500 calories more than calculated number
Now that we have our calories calculated, we need to figure out the macros. I like to
think of the calories as the entire pie, while the three slices represent each macro. In theory,
if we eat this pie that represents a number of calories tailored to our goal every day, we will
be on our way to success. Each macro has an assigned calorie value per gram, as follows:
• 1 gram carbohydrates = 4 calories

• 1 gram protein = 4 calories
• 1 gram fat = 9 calories
The easiest macro to calculate is protein. A good place to start with protein is one
gram per pound of body weight. We will continue to use the two-hundred-pound male as
an example here:
200 pounds = 200 grams protein per day
Now, on to fat. A good place to start with fat intake is anywhere from 0.3–0.5 grams
per pound of body weight. The higher your fat, the lower your carbs will be. For our example
person, we will use 0.4 grams per pound of body weight.
200 lbs × 0.4 g = 80 g fat per day
The remaining slice of our daily pie is carbs. By this step, we know the total number
of calories needed and how many of those calories come from protein and carbs. Using
some simple math, we can figure out the remaining chunk of calories and convert it into
carbs as follows:
200 g protein × 4 = 800 calories from protein

80 g fat × 9 = 720 calories from fat
800 + 720 = 1,520 calories from protein and fat
Copyrighted Material IX
Adding those two numbers together, we see that 1,520 calories in the example’s diet
come from protein and fat. Now we take the total calories per day minus this number to
figure out how many calories come from carbs, as follows:
3,330 – 1,520 = 1,780 calories from carbs
Since we know how many calories are in one gram of carbs, we can simply divide this
number by four to get the carb intake:
1,780 calories from carbs ÷ 4 = 445 g carbs per day
The example person’s total macros to maintain weight would look something like this:
• 3,330 calories
• 80 grams fat
• 445 grams carb
• 200 grams protein
It is important to note that the numbers calculated are not set in stone. Your number
might be too high or too low based on a factors such as high body fat. If you want to see
if your number is accurate, try eating the amount calculated for a few weeks. If you gain
weight, the number may be too high; if you lose weight, the number may be too low. If your
weight stays the same, you are probably in the sweet spot.
Now that you have your numbers, you may be asking, “How do I track the macros?” I
recommend using one of many smartphone apps out there that make it very easy to track
everything. I also recommend using a food scale to get exact measurements of what you’re
eating.
The last thing I will add is that weight loss and weight gain take time, so be patient
with the process and don’t try to lose or gain weight at an unhealthy rate. I like to try to lose
about one pound per week on a cut and gain one pound per month on a lean bulk. Tracking
macros really did change my fitness life for the better, and I hope this first section helped
you out and sends you on the right path.
Copyrighted Material X
// RECOMMENDED PRODUCTS
M MCRICO Baking Dish Hiware 9 Inch Non-stick Lodge Pre-Seasoned Ninja Blender/Food Ninja Air Fryer Vitamix Professional
Set with Lids Springform Pan Skillet Processor Series Blender
Nordic Ware Donut Pan Bruntmor Dinner Plates Mcffaga Stainless Steel Zulay Kitchen Premium KitchenAid Professional OXO Measuring Cup Set
Flour Sifter Wooden Utensils Stand Mixer
OXO Stainless Steel Flip Belgian Waffle FineDine Stainless Steel NutriChef Nonstick M MCRICO Glass Meal Homeazi Digital Meat
Measuring Cups Maker Mixing Bowls Cookie Sheet Pans Prep Containers Thermometer
Aroma Housewares KOIOS Food Scale Mirenlife Silicone Cuisinart Hand Mixer Stainless Steel Lodge Reversible Grill/
Rice Cooker Baking Cups Measuring Spoons Griddle
Copyrighted Material XI
// CONTENTS
BREAKFAST1
LUNCH AND DINNER72
DESSERTS157
SIDES224
PROTEIN249
//01
BREAKFAST
MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST
SWEET POTATO
PROTEIN PANCAKES
SERVINGS: 2 // PREP TIME: 10 MINS // COOK TIME: 10 MINS // READY IN: 20 MINS
// INGREDIENTS // DIRECTIONS
1 cup flour (120 g) 1. In a mixing bowl, combine all ingredients and
3/4 cup mashed sweet potatoes (180 g) mix to form a batter.
1/4 cup almond milk (60 ml)

1/4 cup sweetener (20 g) 2. S
pray a skillet or griddle with nonstick cooking
spray and heat on medium.
2 eggs
1 scoop whey protein powder (30 g)
3. P
our some batter into the skillet or griddle.
1 tablespoon coconut oil, melted (15 g)
After a few minutes, flip pan-cake to cook
1 teaspoon vanilla extract (5 ml) other side. Repeat the process with the
1 teaspoon baking powder remaining batter.
1/2 teaspoon cinnamon

1/2 teaspoon salt
PER-SERVING NUTRITION FACTS.
CALORIES FAT CARBS PROTEIN
260 7G 35G 13G

Copyrighted Material 4
CHOCOLATE
BANANA PANCAKES
SERVINGS: 2 // PREP TIME 5 MINS // COOK TIME 10 MINS // READY IN 15 MINS
1 banana, mashed (100 g) 1. In a mixing bowl, combine all ingredients and
1 cup almond milk (120 ml) mix to form a batter.
2/3 cup whole wheat pastry flour (80 g)

2 tablespoons baking cocoa (10 g) 2. S
1 tablespoon sweetener (5 g)
1 teaspoon baking powder
3. P
1/2 teaspoon salt
After a few minutes, flip pancake to cook other
side. Repeat the process with the remaining
batter.
220 2G 47G 6G
RED VELVET
PROTEIN PANCAKES
1/3 cup oat flour (30 g) 1. In a mixing bowl, combine all ingredients and
1/4 cup almond milk (60 ml) mix to form a batter.
1 egg
3 tablespoons fat-free Greek yogurt (45 g) 2. S
1 tablespoon coconut flour (10 g)
3. P
1 teaspoon vanilla extract (5 ml) side. Repeat the process with the remaining
1/2 teaspoon baking powder batter.
1/2 teaspoon salt

5 drops red food coloring
180 4G 14G 20G

S’MORES PROTEIN
PANCAKES
BATTER 1. In a mixing bowl, combine all ingredients and
mix to form a batter.
3/4 cup oats (60 g)
1/2 cup fat-free Greek yogurt (115 g)
2. S
1 egg
2 egg whites
2 scoops vanilla whey protein powder (60 g)
3. P
2 tablespoons baking cocoa (10 g) After a few minutes, flip pancake to cook other
2 tablespoons sweetener (10 g) side. Repeat the process with the remaining
1 teaspoon baking powder batter.
1 teaspoon vanilla extract (5 ml)

1/2 teaspoon salt 4. T
op pancakes with graham cracker crumbs,
marshmallow cream, and chocolate chips.
TOPPINGS
1 1/2 low-fat graham crackers, crushed (25 g)
2 tablespoons marshmallow cream (15 g)
1 tablespoon chocolate chips (15 g)
200 4G 22G 18G

BUTTERMILK
PROTEIN PANCAKES
1 cup flour (120 g) 1. In a mixing bowl, combine all ingredients and
1/2 cup low-fat buttermilk (120 ml) mix to form a batter.

1 egg 2. S
2 scoops whey protein powder (60 g)
1 tablespoon light butter, melted (15 g) 1 tea-
3. P
spoon baking soda
1 teaspoon baking powder side. Repeat the process with the remaining
1 teaspoon vanilla extract (5 ml) batter.
1/2 teaspoon salt
260 3G 33G 23G

COOKIES-AND-CREAM
PROTEIN PANCAKES
1 cup pancake mix (120 g) 1. In a mixing bowl, combine all ingredients and
3/4 cup water (180 ml) mix to form a batter.

2 tablespoons light butter, melted (30 g) 2. S
2 tablespoons sweetener (10 g)
2 cream-filled cookies, crumbled (20 g)
3. P
batter.
220 6G 27G 12G

BLUEBERRY PROTEIN
PANCAKES
1 cup egg whites (240 ml) 1. In a mixing bowl, combine all ingredients and
1/2 cup oat flour (40 g) mix to form a batter.
1/4 cup blueberries (40 g)

1 scoop vanilla whey protein powder (30 g) 2. S
1 teaspoon baking powder 1/2 teaspoon salt
3. P
batter.
210 2G 18G 28G

VANILLA CINNAMON
PROTEIN PANCAKES
1 cup oat flour (80 g) 1. In a mixing bowl, combine all ingredients and
1 cup fat-free Greek yogurt (230 g) mix to form a batter.
1 cup egg whites (240 ml)

1 tablespoon sweetener (5 g) 2. S
1 teaspoon cinnamon
3. P
1/2 teaspoon salt
batter.
140 2G 16G 15G

CHOCOLATE-CHIP
PROTEIN PANCAKES
1 cup oat flour (80 g) 1. In a mixing bowl, combine all ingredients and
3 egg whites
1 scoop whey protein powder (30 g) 2. S
2 tablespoons chocolate chips (30 g)
3. P
1/2 teaspoon salt side. Repeat the process with the remaining
batter.
210 5G 25G 15G

PEANUT BUTTER BANANA

PROTEIN PANCAKES
3 egg whites
1 scoop whey protein powder (30 g) 2. S
1 tablespoon peanut butter (15 g)
3. P
1/2 banana, sliced (50 g) batter.
4. Top pancakes with banana slices
190 5G 20G 15G

PUMPKIN SPICE
PANCAKES
1/4 cup pumpkin (60 g) mix to form a batter.
1 egg white
2 tablespoons low-fat cottage cheese (30 g) 2. S
3. P
1/2 teaspoon pumpkin pie seasoning batter.
120 3G 15G 7G
NO WHEY, NO PROBLEM
PROTEIN PANCAKES
1 6-ounce container fat-free Greek yogurt (170 g) 1. In a mixing bowl, combine all ingredients and
1/2 cup oat flour (40 g) mix to form a batter.
1 egg
1 tablespoon sweetener (5 g) 2. S
1/2 teaspoon salt
3. P
batter.
170 3G 22G 12G

BANANA PROTEIN
OATCAKES
1 banana, mashed (100 g) 1. In a mixing bowl, combine all ingredients and
1 cup oats (80 g) mix to form a batter.

1 egg 2. S
1 egg white
1/2 scoop vanilla whey protein powder (15 g)
3. U
se hands to shape some batter into an
oatcake and place in pan. After a few minutes,
1 teaspoon cinnamon flip oatcake to cook other side. Repeat the
process for the remaining batter.
150 3G 20G 13G

CINNAMON ROLL
MUG CAKES
// INGREDIENTS
CAKE
// DIRECTIONS
1/4 cup flour (30 g) 1. In a small bowl, mix together cake ingredients.
1 egg
1 scoop vanilla whey protein powder (30 g)
2. S
pray inside of coffee mug with nonstick-
2 tablespoons unsweetened applesauce (15 g)
cooking spray and fill with batter. Microwave
2 tablespoons coconut oil, melted (30 g)
for 1 minute. Stir and microwave in 30-second
interval until cooked.
1 teaspoon cinnamon
1 teaspoon baking powder 3. Remove cake from mug and cut in half.
1/2 teaspoon salt
4. In separate bowl, combine glaze ingredients

GLAZE
and microwave for 15 seconds or until melted.
1 tablespoon light butter (15 g)
Drizzle glaze on top of cakes.
5. In a small bowl, combine ingredients for icing
ICING and mix with fork. Top glazed cakes with icing.
2 tablespoons light cream cheese (30 g)
1 teaspoon almond milk (5 ml)
250 13G 15G 17G

CLASSIC PROTEIN
FRENCH TOAST
1/2 cup egg substitute (120 ml) 1. In a shaker bottle, combine egg substitute,
1/4 cup almond milk (60 ml) almond milk, protein powder, sweetener,
and cinnamon. Shake until batter reaches a
1 scoop vanilla whey protein powder (30 g) smooth consistency. Pour into bowl.
1 teaspoon cinnamon
2. S
4 slices bread spray and heat on medium.
1 banana, sliced (100 g)
1/4 cup sugar-free syrup (60 ml) 3. D
ip a slice of bread into batter and coat. Place
slice in skillet or griddle and cook for a few
minutes on each side. Repeat process with
remaining bread.
4. Top French toast with banana slices and syrup.
150 2G 22G 12G

CHOCOLATE PEANUT
BUTTER FRENCH TOAST
1/2 cup egg whites (120 ml) 1. In a shaker bottle, combine egg whites, almond
1/4 cup almond milk (60 ml) milk, protein powder, and sweetener. Shake
until batter reaches a smooth consistency.
1 scoop chocolate whey protein powder (30 g) Pour into bowl.
3 slices bread
2. S
pray pan with nonstick cooking spray and
2 tablespoons peanut butter (30 g) place over medium heat.
2 tablespoons light chocolate syrup (35 g)
1 tablespoon chocolate chips (15 g) 3. D
ip a slice of bread into batter and coat. Place
slice on pan and cook for a few minutes on
each side. Repeat process with remaining
bread.
4. S
pread peanut butter on tops of French toast
slices, drizzle with chocolate syrup, and top
with chocolate chips.
230 8G 23G 18G

FLUFFY PROTEIN
WAFFLES
3/4 cup flour (90 g) 1. In a mixing bowl, combine all ingredients and

1/4 cup sweetener (20 g) 2. S
pray heated waffle maker with nonstick
cooking spray.
1 egg
3. P
our half the batter into waffle maker. Cook for
2 tablespoons coconut flour (15 g)
3–5 minutes, checking periodically to make
1 teaspoon baking powder sure waffles aren’t burning. Repeat process
1 teaspoon vanilla extract (5 ml) with remaining batter.
1/2 teaspoon salt
310 4G 40G 24G

CHOCOLATE CHIP
PROTEIN WAFFLES
1/2 cup oats (40 g) 1. In a blender or food processor, combine oats,
1/2 cup low-fat cottage cheese (115 g) cottage cheese, egg whites, protein powder,
sweetener, baking powder, vanilla extract, and
1/2 cup egg whites (120 ml) salt. Blend until smooth.
2. S
1 teaspoon baking powder cooking spray.
1/2 teaspoon salt 3. P
3 tablespoons chocolate chips (45 g) 3–5 minutes, checking periodically to make
sure waffles aren’t burning. Repeat process
2 tablespoons light whipped cream (5 g)
with remaining batter.
4. T
op waffles with chocolate chips, whipped
cream, and chocolate syrup.
350 10G 38G 29G

CHOCOLATE HAZELNUT
PROTEIN CRÊPES
1 cup egg whites (240 ml) 1. In a blender or food processor, combine egg
whites, cottage cheese, oat flour, protein
1/2 cup low-fat cottage cheese (115 g)
powder, and sweetener. Blend until smooth.
1/2 cup oat flour (40 g)
2. S
1 tablespoon sweetener (5 g) place over medium heat.
2 tablespoons chocolate hazelnut spread (40 g)
3. P
our thin layer of batter into pan and let cook
for approximately 1 minute. Repeat with
remaining batter to make four crêpes in all.
4. P
lace crêpes on plate and spread with
chocolate hazelnut spread. Roll up each crêpe.
170 5G 15G 17G

APPLE CINNAMON
PROTEIN CRÊPES
1 cup egg whites (240 ml) 1. In a blender or food processor, combine all
ingredients and blend until smooth.
1/4 cup low-fat cottage cheese (60 g)
1/2 cup oat flour (40 g)
2. S
pray a stove top pan with nonstick cooking
1/2 cup applesauce (30 g)
spray and place over medium heat.
3. P
1 tablespoon sweetener (5 g) for approximately 1 minute. Repeat with
1/2 teaspoon cinnamon remaining batter to make four crêpes in all.
4. Place on plate and roll up each crêpe.
150 5G 12G 15G

CHOCOLATE PEANUT
BUTTER PROTEIN CRÊPES
1 egg 1. In a blender or food processor, combine the
egg, egg whites, protein powder, melted peanut
3/4 cup egg whites (180 ml)
butter, powdered peanut butter, and sweetener.
1 scoop chocolate whey protein powder (30 g) Blend until smooth.
1 tablespoon peanut butter, melted (15 g)
1 tablespoon powdered peanut butter (5 g) 2. S
pray a stove top pan with nonstick cooking
1 tablespoon sweetener (5 g) spray and place over medium heat.
2 tablespoons light whipped cream (5 g) 3. P
for approximately 1 minute. Repeat with
remaining batter to make three crêpes in all.
4. P
lace on plate and roll up each crêpe. Top with
chocolate syrup and whipped cream.
160 5G 7G 18G
CHOCOLATE PROTEIN
BREAKFAST CAKE
1/2 cup oats (40 g) 1. In a bowl, combine all ingredients except
chocolate syrup. Microwave for 45 seconds
and stir.
2. R
emove from microwave and stir again,
1 tablespoon coconut oil (15 g) especially around edges. If necessary,
1 tablespoon sweetener (5 g) continue to microwave in 30-second intervals
until fully cooked.
1/2 teaspoon salt
2 tablespoons light chocolate syrup (35 g) 3. Top cake with chocolate syrup.
500 18G 42G 42G

BAKED MINT CHOCOLATE

CHIP PROTEIN OATMEAL
1 cup oats (80 g) 1. Preheat oven to 375°F (190°C).
1 scoop vanilla whey protein powder (30 g) 2. S
pray oven-safe bowl with nonstick cooking
spray. Add all ingredients to bowl and stir.
1 tablespoon cocoa powder (5 g)
3. C
over top of bowl with aluminum foil. Bake for
1/2 tablespoon chocolate chips (10 g)
20–25 minutes.
1/2 teaspoon salt
1/2 teaspoon peppermint extract
3 drops green food coloring
550 15G 67G 35G

S’MORES PROTEIN
OATMEAL
1/2 cup oats (40 g) 1. In a bowl, combine oats, almond milk, and
hot chocolate mix and stir. Microwave for 2
1 cup almond milk (120 ml)
minutes.
1/2 packet diet hot chocolate mix (10 g)
2. A
dd chocolate chips and protein powder and
1 scoop whey protein powder (30 g) stir.
1 low-fat graham cracker sheet (15 g)
1/3 cup mini marshmallows (15 g) 3. T
op with crushed graham cracker and
marshmallows.
500 12G 68G 32G

CHEESECAKE
PROTEIN OATMEAL
3/4 cup oats (60 g) 1. Preheat oven to 350oF (177°C).
1 tablespoon cream cheese (15 g)
1/2 teaspoon vanilla extract 2. S
spray and add oats.
2 tablespoons fat-free gelatin cheesecake mix (10 g)
3. In separate bowl, combine cream cheese and
vanilla extract. Microwave for 10–15 seconds
1 teaspoon baking powder or until softened.
1/2 teaspoon salt
1/2 cup almond milk (120 ml) 4. A
dd cream cheese mixture to bowl with
2 cream-filled cookies (20 g) oats. Add protein powder, cheesecake mix,
2 tablespoons fat-free whipped cream (5 g) sweetener, baking powder, salt, and almond
milk and stir. Bake for 15 minutes.
5. R
emove from oven and let cool on counter for
10 minutes.
6. T
op with crumbled cookies and whipped
cream.
510 13G 63G 33G

PEANUT-BUTTER-CUP
PROTEIN OATMEAL
1/2 cup oats (40 g) 1. In a bowl, combine oats and almond milk.
Microwave for 2 minutes and stir.
1 scoop chocolate whey protein powder (30 g)
2. Add remaining ingredients to bowl and stir.
2 tablespoons fat-free Greek yogurt (30 g)
1 tablespoon baking cocoa (10 g)
1 tablespoon powdered peanut butter (5 g)
2 tablespoons fat-free whipped cream (5 g)
520 20G 50G 40G

BANANA-SPLIT
PROTEIN OATMEAL
1/2 cup oats (40 g) 1. In a bowl, combine oats and water. Microwave
for 2 minutes and stir.
1 cup water (240 ml)
1 (6oz.) container strawberry Greek yogurt (170 g)
2. A
dd yogurt, protein powder, chocolate chips,
and vanilla extract to bowl and stir.
3. Top with banana and whipped cream.
290 5G 40G 21G

CHOCOLATE
BROWNIE OATMEAL
1/2 cup oats (40 g) 1. Preheat oven to 350°F (177°C).
1/2 banana, mashed (50 g)
1/2 cup low-fat chocolate milk (120 ml) 2. S
3. C
20–25 minutes.
1 teaspoon caramel extract (5 ml)
1/2 teaspoon salt
460 10G 63G 35G

OVERNIGHT CINNAMON
BANANA PROTEIN OATMEAL
SERVINGS: 1 // PREP TIME 5 MINS // COOK TIME 4 HOURS // 4 HOURS AND 5 MINS
1/2 cup oats (40 g) 1. In a bowl, combine all ingredients and stir.
1/2 banana, sliced (50 g)
1/2 cup fat-free Greek yogurt (165 g) 2. C
over top of bowl with aluminum foil.
Refrigerate overnight or for at least 4 hours.
1 teaspoon cinnamon
390 5G 46G 42G

OVERNIGHT CHOCOLATE
PROTEIN OATMEAL
SERVINGS: 1 // PREP TIME 5 MINS // COOK TIME 4 HOURS // 4 HOURS AND 5 MINS
1/2 cup oats (40 g) 1. In a bowl, combine all ingredients except
banana and stir.
2. C
over top of bowl with aluminum foil.
3 tablespoons powdered peanut butter (20 g)
Refrigerate overnight or for at least 4 hours.
3. Serve topped with bananas.
520 12G 72G 39G

SLOW-COOKED
STEEL-CUT OATS
SERVINGS: 7 // PREP TIME 5 MINS // COOK TIME 6 HOURS // 6 HOURS AND 5 MINS MINS
8 cups water (2 L) 1. S
pray inside of slow-cooker with nonstick
cooking spray. Add all ingredients and stir.
2 cups steel-cut oats (320 g)
1/2 cup sweetener (40 g)
2. Cook for 6 hours on low.
2 bananas, sliced (200 g)
2 teaspoons cinnamon
1 teaspoon salt
210 3G 39G 6G
CINNAMON ROLL
PROTEIN OATMEAL
1/2 cup oats (40 g) 1. In bowl, combine oats and almond milk.
2 tablespoons fat-free cream cheese (30 g)
1 teaspoon cinnamon
330 6G 34G 34G

LEMON BLUEBERRY
PROTEIN OATMEAL
1/2 cup blueberries (75 g)
1 tablespoon lemon juice (15 ml)
2 teaspoons walnuts, crushed (5 g)
1/2 teaspoon lemon zest
460 16G 44G 35G

PUMPKIN PIE
PROTEIN OATMEAL
1/2 cup pumpkin puree (120 g) 1. In a bowl, combine pumpkin, oats, and almond
milk. Microwave for 2 minutes and stir.
1/2 cup oats (40 g)
2 teaspoons molasses (15 g)
1/2 teaspoon salt
1/4 teaspoon pumpkin pie spice
1/2 teaspoon lemon zest
480 10G 65G 33G

PEACHES AND CREAM

PROTEIN OATMEAL
1/2 cup peaches, sliced (85 g)
2. A
dd all remaining ingredients except for
graham cracker to bowl and stir.
2 tablespoons light cream (30 ml)
3. C
rush graham cracker and sprinkle on top of
1 teaspoon vanilla extract (5 ml) oats.
520 14G 66G 33G

APPLE PIE
PROTEIN OATMEAL
1 cup water (240 ml) 1. S
pray pot with nonstick cooking spray. Add all
ingredients except oats and protein powder
1/2 cup apples, chopped (65 g)
and place over medium heat. Let cook for 10
1/4 cup applesauce (65 g) minutes, stirring frequently.
2 tablespoons light syrup (30 ml)
2 tablespoons almonds (20 g) 2. Add oats to bowl. Add protein powder and stir.
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 cup oats (40 g)
250 7G 32G 17G

KEY LIME PIE

PROTEIN OATMEAL
2. A
2 tablespoons lime juice (30 ml)
1 tablespoon honey (20 g)
1 tablespoon light butter, melted (15 g)
3. C
1 tablespoon sweetener (5 g) oats.
420 12G 45G 31G

BAKED BANANA-WALNUT
PROTEIN OATMEAL
1 banana, mashed (100 g) 1. Preheat oven to 350°F (177°C).
1/2 cup oats (40 g)
1/2 cup almond milk (120 ml) 2. S
spray. Add all ingredients and stir.
1 egg white
3. C
20–25 minutes.
2 tablespoons walnuts, crushed (30 g)
500 13G 56G 39G

PEANUT BUTTER &

JELLY PROTEIN OATMEAL
2 tablespoons sugar-free jelly (30 g)
1 tablespoon peanut butter, softened (15 g)
440 15G 47G 36G

STRAWBERRY SHORTCAKE
PROTEIN OATMEAL
1/4 cup strawberries, mashed (40 g)
2. A
1 tablespoon coconut flakes (10 g)
3. C
1 tablespoon sweetener (5 g) oats.
440 9G 54G 34G

SPRINKLED
PROTEIN DONUTS
SERVINGS: 6 // PREP TIME 10 MINS // COOK TIME 6-8 MINS // READY IN 36-38 MINS
DOUGH 1. Preheat oven to 350°F (177°C).
1 banana, mashed (100 g)

2 egg whites 2. In a bowl, combine dough ingredients and stir
until batter forms.
1 cup oat flour (80 g)
3. S
pray donut tray with nonstick cooking spray
and pour batter into six donut holes. Bake
1 tablespoon coconut oil, melted (15 g) for 6–8 minutes. Let cool on counter for 20
1 teaspoon baking powder minutes.
1/2 teaspoon salt
4. In another bowl, combine Greek yogurt, protein
ICING powder, and sweetener and stir.

1 scoop vanilla whey protein powder (30 g) 5. D
ip each donut into icing to coat one side.
Remove and top with sprinkles.
2 tablespoons colored sprinkles (10 g)
150 4G 13G 11G

DOUBLE CHOCOLATE
PROTEIN DONUTS
// INGREDIENTS
// DIRECTIONS
DOUGH
1. Preheat oven to 350°F (177°C).
3/4 cup canned pumpkin (180 g)
3/4 cup flour (90 g)
1/2 cup sweetener (40 g) 2. In a bowl, combine dough ingredients and stir
1/2 cup almond milk (120 ml) until batter forms.
1 egg
1 scoop chocolate whey protein powder (30 g) 3. S
3 tablespoons cocoa powder (15 g) and pour batter into six donut holes. Bake
2 tablespoons light chocolate syrup (30 g) for 6–8 minutes. Let cool on counter for 20
1/2 teaspoon salt 4. In another bowl, combine Greek yogurt, protein
powder, and sweetener and stir.
ICING
5. D
1 scoop chocolate whey protein powder (30 g) Remove and top with sprinkles.
2 tablespoons chocolate sprinkles (10 g)
140 2G 19G 13G

SPINACH AND EGG

BREAKFAST BURRITO
4 whole wheat tortillas 1. Microwave tortillas for 1 minute.
4 cups spinach (120 g)
1 cup sliced mushrooms (95 g) 2. S
pray nonstick cooking spray on stove top pan
and place over medium heat.
1/4 cup chopped onion (40 g)
3 eggs
3. A
dd spinach, mushrooms, and onion to pan
4 egg whites
and cook for 2 minutes or until soft. Add eggs,
1/4 teaspoon salt egg whites, and seasonings to pan and cook
1/4 teaspoon pepper until eggs are done.
1/4 teaspoon oregano
1/4 teaspoon garlic powder 4. R
emove from stove and distribute egg mixture
3/4 cup reduced-fat feta cheese (85 g) among tortillas. Top with feta and sun-dried
tomatoes and wrap tortillas.
1/4 cup sun-dried tomatoes (60 g)
270 10G 30G 17G

PESTO
BREAKFAST PIZZA
2 pitas 1. P
reheat oven to 425°F (220°C). Line baking
sheet with parchment paper.
1/4 cup basil pesto sauce (60 g)
1 cup fat-free mozzarella cheese (110 g)
2. P
lace pitas on prepared baking sheet and
1 cup spinach (30 g)
spread basil pesto sauce on top of each. Top
2 eggs with mozzarella.
1/4 cup diced onion (40 g)
lace spinach around edges of pitas, leaving
1/2 teaspoon pepper room in the middle.
2 tablespoons Parmesan cheese (10 g)
4. C
rack an egg and add to center of one pita.
Repeat with other egg and pita. Top with onion
and season with salt and pepper.
5. Bake for 10 minutes. Top with Parmesan.
400 18G 23G 30G

TURKEY BACON
BREAKFAST SKILLET
4 slices turkey bacon (30 g) 1. In a skillet, cook bacon over medium heat.
Once fully cooked, remove from pan and set
2 potatoes, diced (300 g)
aside.
1/4 teaspoon salt
1/4 teaspoon pepper
2. In the same skillet, combine potatoes and
1/4 teaspoon Southwestern seasoning seasonings. While potatoes are cooking, add
2 eggs, beaten eggs and egg whites. Cook until eggs are done
4 egg whites and potatoes are soft.
1/2 cup fat-free cheddar cheese (55 g)

1 teaspoon hot sauce (optional) 3. Crush cooked bacon into pieces.
4. R
emove potatoes and eggs from skillet and
divide between two bowls. Top with cheddar
and bacon. Add hot sauce, if desired.
350 8G 34G 30G

SLOW-COOKED
BREAKFAST CASSEROLE
SERVINGS: 6 // PREP TIME 10 MINS // COOK TIME (VARIES) // READY IN 4-8 HOURS
6 cups hash browns (960 g) 1. S
cooking spray.
1/2 cup chopped red bell pepper (80 g)
2. L
ine bottom of slow-cooker with 3 cups of
1/2 cup chopped green bell pepper (80 g)
hash browns and top with 1/4 cup onion, 1/4
12 ounces ground turkey, cooked (450 g) cup red bell pepper, 1/4 cup green bell pepper,
1 teaspoon garlic powder 6 ounces ground turkey, seasonings, and 2
1 teaspoon oregano cups cheddar. Repeat pattern with remaining
ingredients to create a layered breakfast
1 teaspoon salt casserole.
1/2 teaspoon pepper
4 cups fat-free cheddar cheese (440 g)
3. In a bowl, mix eggs and egg whites. Pour into
6 eggs, beaten slow-cooker.
1 1/2 cups egg whites (355 g)
4. Cook for 4 hours on high or 6–8 hours on low.
450 8G 41G 49G

BREAKFAST
STUFFED PEPPERS
4 red bell peppers, halved, seeds removed (500 g) 1. Preheat oven to 375°F (190°C).
2 eggs
6 egg whites 2. S
pray nonstick cooking spray on baking pan
lined with aluminum foil. Place bell pepper
6 slices bacon, cooked and chopped (25 g)
halves on top.
1/2 cup low-fat mozzarella cheese (55 g)
1/2 cup spinach (15 g)
3. In a bowl, combine eggs, egg whites, bacon,
1/4 cup chopped onion (40 g) mozzarella, spinach, onion, salt, pepper, and
1 teaspoon salt garlic powder. Mix well.
1/4 teaspoon pepper
1/4 teaspoon garlic powder 4. P
our egg mixture evenly into bell pepper
1/4 cup fat-free cheddar cheese (30 g) halves. Cover top of baking pan with aluminum
foil and bake for 40 minutes.
5. R
emove aluminum foil and top peppers with
cheddar. Cook uncovered for additional 5
minutes or until cheese melts.
80 3G 4G 8G
CHICKEN AND EGG-WHITE

BREAKFAST MUFFINS
2 cups egg whites (480 ml) 1. Preheat oven to 375°F (190°C).
2 teaspoons chipotle seasoning 2. In a bowl, combine egg whites, almond milk,
and seasonings. Stir and set aside.
1/2 teaspoon pepper
1/2 teaspoon salt
3. S
pray a muffin pan with nonstick cooking
8 ounces chicken breast, cooked and shredded (225 g)
spray. Place chicken at the bottom of each
1/4 cup low-fat cheddar cheese (30 g) muffin hole. Top with cheddar.
4. P
our egg-white mixture evenly into each muffin
hole. Bake for 30 minutes.
100 2G 1G 18G
HASH-BROWN
BREAKFAST MUFFINS
3 cups hash browns (480 g) 1. Preheat oven to 400°F (205°C).
1 teaspoon garlic powder
1 teaspoon crushed red pepper 2. S
spray. Distribute hash browns evenly into
1/2 teaspoon salt
muffin holes. Season with garlic powder,
3/4 cup egg substitute (180 ml) crushed red pepper, and salt. Bake for 10
3 eggs minutes or until golden brown.
1 1/2 cups fat-free cheddar cheese (165 g)
1/4 cup chopped red bell pepper (45 g) 3. A
dd egg substitute, eggs, cheddar, bell pepper,
1/4 cup chopped green onion (25 g) green onion, and bacon to bowl and mix.
Distribute egg mixture evenly into each muffin
hole. Bake for additional 15 minutes.
90 1G 9G 8G
BACON AND EGG

BREAKFAST MUFFINS
12 slices bacon, cooked (50 g) 1. Preheat oven to 400°F (205°C).
10 eggs
spray. Line each muffin hole with a slice of
1/2 teaspoon salt
bacon.
1/2 teaspoon pepper
3. In a bowl, combine eggs, almond milk, and
1/2 cup low-fat cheddar cheese (55 g) seasonings and stir. Pour egg mixture into
muffin holes. Top with onion and half the
cheddar. Bake for 20 minutes.
4. R
emove from oven and sprinkle with remaining
cheddar. Bake for additional 5 minutes or until
cheese is melted.
120 8G 0G 8G
SAUSAGE AND PANCAKE

BREAKFAST MUFFINS
2 cups pancake mix (240 g) 1. P
reheat oven to 400°F (205°C). Spray a muffin
pan with nonstick cooking spray.
2 eggs
2. In a bowl, combine pancake mix, eggs, almond
1/2 cup light syrup (120 ml)
milk, and syrup.
4 precooked turkey sausage patties, diced (225 g)
3. F
ill each muffin hole 2/3 of the way with
pancake mixture. Evenly distribute turkey
sausage patties among muffin holes. Bake for
15 minutes.
4. R
emove from oven and top with extra syrup if
desired.
90 2G 12G 3G
SOUTHWESTERN
BREAKFAST BOWL
1 cup egg whites (240 ml) 1. S
pray a pan with nonstick cooking spray and
place on stove over medium heat.
1 egg
1/4 cup black beans (65 g)
2. P
our egg whites, egg, black beans, corn, and
1/4 cup corn (40 g)
onion into pan.
2 tablespoons chopped onion (30 g)
3. W
hen eggs have cooked, add spinach, salsa,
2 tablespoons salsa (30 g) and seasonings.
1 teaspoon Southwestern seasoning
1/2 teaspoon pepper 4. S
erve egg and beans in a bowl, topped with
1/4 cup low-fat cheddar cheese (30 g) cheddar.
420 9G 30G 49G

EGG AND OATS

SCRAMBLE
1/3 cup oats (25 g) 1. In a bowl, stir together oats, egg whites,
and egg. Let eggs soak in the oats for a few
minutes.
1 egg
2. S
1/3 cup tomatoes, diced (80 g) place on stove over medium heat.
1 teaspoon cayenne pepper
our oat mixture on pan. Add spinach,
2 tablespoons salsa (30 g) tomatoes, seasonings, and salsa. Cook for
1/4 cup fat-free cheddar cheese (30 g) 5 minutes or until eggs are done. Top with
cheddar.
300 7G 26G 34G

BACON AVOCADO
BREAKFAST BAGEL
2 eggs, beaten 1. S
place over medium heat.
2 tablespoons almond milk (30 ml)
1/2 teaspoon salt
2. A
dd eggs, almond milk, and seasonings, and
1/4 teaspoon pepper
begin to cook eggs.
2 bagels, halved and toasted
2 tablespoons fat-free mozzarella cheese (15 g)
3. O
nce eggs are fully cooked, transfer to top of
2 slices bacon, cooked (g) two bagel halves. Sprinkle mozzarella over
1/2 avocado, pitted (85 g) eggs. Break bacon apart with hands and set on
1 tablespoon lime juice (15 ml) top of mozzarella.
2 tomato slices (20 g)

4. S
crape out insides of avocado into bowl, mash
using a fork, and mix in lime juice. Spoon
avocado mixture on top of bacon and top with
tomato slices.
5. S
et other half on each bagel to make
sandwiches. Cut each sandwich in half and
serve.
230 7G 27G 10G

BAKED HARD-BOILED
EGGS
12 eggs 1. Preheat oven to 325°F (165°C).
1 teaspoon salt
1/2 teaspoon pepper 2. P
lace eggs in holes of a muffin pan to prevent
them from moving. Bake for 30 minutes.
3. R
emove from oven and place eggs in ice water
for 10 minutes. Peel shell from eggs and
sprinkle with salt and pepper.
70 4G 0G 6G
BACON, CHEESE, AND

RANCH DEVILED EGGS
12 hard-boiled eggs, shells removed 1. C
ut eggs in half lengthwise and remove yolk.
Put yolks in a bowl and mash.
1/2 cup light ranch dressing (120 g)
2. A
dd bacon, ranch dressing, cheddar, and
seasonings to bowl. Mix all ingredients
1/2 teaspoon garlic powder together.
1/2 teaspoon salt
poon egg-yolk mixture into the holes left by
yolk in eggs.
110 7G 1G 7G
BAKED BIRTHDAY CAKE

PROTEIN OATS
1/2 cup oat flour (60 g) 1. Preheat oven to 350°F (177°C).
1 tablespoon sweetener (5 g) 2. In a bowl, combine all ingredients and mix until
smooth.
1 tablespoon coconut flour (10 g)
1/2 teaspoon baking powder
3. S
pray 7 ounce ramekin with nonstick cooking
1/2 teaspoon salt
spray.
2 tablespoons applesauce (30 g)
4. P
our mixture into ramekin. Bake for 10-12
1 egg minutes. Let cool on counter for 5 minutes.
1/2 teaspoon cake batter extract
1 tablespoon sprinkles
5. In another bowl, combine all frosting
ingredients and mix until smooth. Top oats
FROSTING with frosting.
1/2 cup Greek yogurt (120 g)
1 teaspoon zero calorie sweetener
1 tablespoon vanilla sugar-free pudding mix (10 g)
310 5G 36G 28G

BAKED S’MORES
PROTEIN OATS
1/2 cup oat flour (60 g) 1. Preheat oven to 375°F (190°F).
1/2 scoop whey protein powder (15 g)
1/2 scoop casein protein powder (15 g) 2. S
1 tablespoon mini chocolate chips (15 g)
1 tablespoon marshmallow bits (3 g)
3. B
ake for 5 minutes. Remove from oven and top
with marshmallows, crushed graham cracker,
1/2 teaspoon baking powder chocolate chips and bake for additional 5
1/2 teaspoon salt minutes.
1/3 cup Greek yogurt (75 g) 4. Broil on high for 1 minute if desired.
Toppings:
1/4 cup mini marshmallows (10 g)

1/2 sheet crushed graham cracker (10 g)
1 teaspoon mini chocolate chips (3 g)
290 5G 38G 21G

FRUITY CEREAL
PROTEIN PANCAKES
1 cup pancake mix (110 g) 1. In a mixing bowl, combine all ingredients and
1 scoop fruity cereal whey (30 g)
1 scoop vanilla casein (30 g)
2. S
1/2 teaspoon salt
3. P
our some batter into a skillet or griddle. After
2 eggs a few minutes, flip pancake to cook other side.
1/2 cup Greek yogurt (115 g) Repeat the process with the remaining batter.
4. Top pancakes with fruity cereal.
Topping
1/2 cup fruity cereal (20 g)
230 5G 22G 25G

BAKED COOKIE DOUGH

PROTEIN OATMEAL
1/2 cup oat flour (60 g) 1. Preheat oven to 350°F (177°C).
1/2 scoop casein (15 g) 2. In a bowl, combine all ingredients.
1 tablespoon sweetener (5 g) 3. L
ightly spray ramekin with nonstick cooking
spray and bake for 10 minutes.
1/2 teaspoon salt
1 egg
1/2 teaspoon vanilla extract
310 8G 37G 24G

DOUBLE CHOCOLATE
PROTEIN DONUTS
// INGREDIENTS
3/4 cup pancake mix // DIRECTIONS
2 scoops whey protein powder (60 g) 1. Preheat oven to 350°F (177°C).
1/4 cup baking cocoa (20 g) 2. In a mixing bowl, combine dough ingredients
1 teaspoon baking powder and stir until batter forms.
1/2 teaspoon salt
1 cup canned pumpkin (240 g) 3. S
1/2 cup almond milk (120 ml) and pour batter into nine donut holes. Bake
1 egg for 15 minutes. Let cool on counter for 20
minutes.
1 tablespoon melted butter (15 g)
ICING 4. In another bowl, combine melted chocolate,

2 tablespoons melted chocolate chips (30 g) Greek yogurt, protein powder, sweetener, and
baking cocoa and stir.
1 teaspoon chocolate sugar-free pudding mix (3 g) 5. Dip each donut into icing to coat one side.
1 tablespoon sweetener
1 tsp baking cocoa
2 tbsp colored sprinkles (10 g)
120 3G 12G 11G

AIR FRIED PROTEIN

FRENCH TOAST STICKS
4 slices of bread, cut into thirds 1. Arrange bread slices into baking dish.
1 egg
1/2 cup egg whites (120 g) 2. W
hisk together egg, egg whites, milk, whey
1/4 cup almond milk (60 ml) protein, sweetener, and cinnamon.
1 tablespoon sweetener (5 g) 3. Pour egg mixture over bread.
Pinch of powdered sweetener 4. P
lace bread in a single layer in air fryer basket
and spray with nonstick cooking spray.
5. C
ook at 375°F (190°F) for 10 minutes, flipping
halfway.
6. R
emove from air fryer and dust with powdered
sugar if desired.
290 6G 33G 25G

CRUNCHY HANDHELD
BREAKFAST WRAP
2 eggs 1. S
pray nonstick cooking spray on stove top pan
2 egg whites over medium heat. Add eggs, salt, pepper, and
cook until eggs are done.
1/4 teaspoon salt
eason potatoes with salt, pepper, and garlic
1-1/3 cup shredded potatoes (170 g) powder. Place potatoes in a single layer in air
fryer basket and cook at 350°F (177°C) for 15
1/2 teaspoon salt
minutes.
1/2 teaspoon pepper
1/2 teaspoon garlic powder 3. Lay 2 tortillas on a flat surface.
2 slices turkey bacon, cooked 4. D

ivide up egg mixture and potatoes amongst
1/4 cup fat-free shredded cheddar cheese the 2 tortillas, placing in the middle.
2 flour tortillas
5. P
lace 1 bacon slice and 2 tablespoons of
cheese on top.
6. F
old edges of tortilla inwards to form a
pentagon.
7. S
pray a skillet with nonstick cooking spray and
heat on medium. Cook tortilla for 1 minute on
each side.
440 12G 54G 25G

COOKIES AND CREAM

PROTEIN PANCAKES
PANCAKES 1. In a mixing bowl, combine pancake mix, casein
protein, whey protein, baking cocoa, sweetener,
1 cup pancake mix (110 g)
baking powder. Slowly stir in eggs, yogurt, and
1 scoop casein protein (30 g) almond milk.
1 scoop whey protein (30 g)
3 tablespoons unsweetened baking cocoa (15 g) 2. S
3 tablespoons sweetener (15 g) spray and heat on medium.

2 eggs 3. P
our 1/4 of batter onto skillet and cook
pancake for 2 minutes each side.
4. In a bowl, combine greek yogurt and pudding
mix. Spread filling in between pancakes and
FILLING
stack.
1/2 cup Greek yogurt
1 tablespoon white chocolate sugar free pudding
mix (10 g)
270 6G 26G 28G

BAKED BROWNIE
PROTEIN OATMEAL
1/2 cup oats (40 g) 1. Preheat oven to 350°F (177°C).
1 egg
pray oven-safe bowl or ramekin with nonstick
1 scoop whey protein powder (30 g) cooking spray.
1/2 banana (55 g)

2 tablespoons sweetener (10 g) 3. In a blender, combine all ingredients and blend
until smooth.
4. Pour batter into prepared ramekin.
1 teaspoon vanilla extract
1/2 teaspoon salt
5. Bake for 15 minutes.
410 10G 47G 37G

FRUITY CEREAL
PROTEIN DONUTS
DOUGH 1. Preheat oven to 350°F (177°C).
3/4 cup whole wheat flour (90 g)
2 scoops protein powder (60 g) 2. In a bowl, combine dough ingredients and stir
until batter forms.
3. S
1 cup canned pumpkin (240 g)
and pour batter into six donut holes. Bake
1/2 cup almond milk (120 ml) for 15 minutes. Let cool on counter for 20
1 egg minutes.
1/4 cup fruity cereal (10 g) 4. In another bowl, combine Greek yogurt, protein
powder, and sweetener and stir.
ICING
1/2 cup Greek yogurt (120 g) 5. D

Remove and top with fruity cereal.
1 scoop protein powder (30 g)
TOPPING
180 2G 22G 17G

CHOCOLATE CHIP
PROTEIN WAFFLES
3/4 cup flour (90 g) 1. In a mixing bowl, combine all ingredients and
2. S
cooking spray.
1/2 teaspoon salt
3. P
1/4 cup sweetener (20 g) 3-5 minutes or until golden brown.
1 teaspoon vanilla extract (5 ml) 4. Repeat process with remaining batter.
1 egg
400 9G 24G 14G

OVERNIGHT PEANUT
BUTTER CUP PROTEIN
OATMEAL
SERVINGS: 1 // PREP TIME 5 MINS // COOK TIME 0 MINS // READY IN 4 HRS
1/2 cup oats (40 g) 1. In a mixing bowl, combine all ingredients.
1 tablespoon peanut butter (15 g) 2. A
dd oatmeal mixture to a mason jar, cover, and
2 teaspoons baking cocoa (10 g) refrigerate overnight or at least 4 hours.
2 teaspoons powdered peanut butter (5 g)
450 17G 43G 37G

OVERNIGHT PEANUT BUT-

TER & JELLY PROTEIN
OATS
SERVINGS: 1 // PREP TIME 10 MINS // COOK TIME 0 MINS // READY IN 4-6 HRS
1/3 cup oat flour (40g) 1. In mixing bowl, whisk together oat flour,
whey protein, powdered peanut butter, and
1 scoop whey protein powder (30g)
sweetener.
2 tbsp powdered peanut butter (15g)
1 tbsp zero-calorie sweetener
2. A
dd Greek yogurt and almond milk slowly and
1/4 cup Greek yogurt (55g)
mix until thick consistency is reached.
1/2 cup almond milk (120ml)
1 tsp sugar-free jelly/preservatives (5g) *for inside
2 tsp sugar-free jelly/preservatives (10g) *for top 3. A
dd half of the batter to a 10oz ramekin,
then top with 1 tsp sugar-free jelly.
2 tsp peanut butter (10g), melted
1 tsp crushed peanuts (5g)
4. P
our remainder of batter and refrigerate
overnight or at least 4-6 hours.
5. T
op with 2 tsp jelly, melted peanut butter, and
crushed peanuts.
500 15G 47G 45G

ESPRESSO PROTEIN
FRENCH TOAST
1/2 cup espresso or cold brew (120ml)* 1. In a shaker bottle, combine espresso, eggs,
whipped topping, whey protein, sweetener and
2 eggs
cocoa powder.
1/4 cup light whipped topping (20g)
1 scoop chocolate whey protein powder (30g)
2. S
hake until batter reaches smooth consistency
1 tbsp zero calorie sweetener
then pour into shallow bowl.
1 tsp cocoa powder
4 slices of thick bread
3. S
heat on medium.
4. Dip a slice of bread into batter to fully coat.
5. Cook for 3-5 minutes per side.
6. Repeat process with remaining bread slices.
350 8G 43G 26G

OVERNIGHT COOKIES &

CREAM PROTEIN OATS
SERVINGS: 1 // PREP TIME 10 MINS // COOK TIME 0 MINS // READY IN 4 HRS 10 MINS
1/3 cup oat flour (40g) 1. In a bowl, whisk together oat flour, protein
powder, crushed cookie, sweetener, and cocoa.
1 scoop vanilla whey protein (30g)
1-1/2 crushed sandwich cookie thin (10g)
1 tbsp zero calorie sweetener 2. A
dd in greek yogurt and almond milk and mix
until a thick consistency is reached.
1 tsp baking cocoa
1/2 cup almond milk (120ml) 3. T
ransfer to a 10 oz ramekin, cover and
refrigerate overnight or at least 4-6 hours.
TOPPINGS
1 tbsp sugar-free chocolate syrup (15ml) 4. T
op with chocolate syrup, whipped cream, and
1 tbsp whipped cream (5g) crushed cookie.
1/2 crushed creme-filled sandwich cookie thin
400 9G 45G 36G

COOKIES & CREAM

PROTEIN DONUTS
1-1/4 cup flour (150g) 1. P
reheat oven to 350°F (177°C). In a bowl,
whisk together flour, 3 scoops whey protein,
3 scoops whey protein powder (90g)
sweetener, baking cocoa, baking powder, and
3/4 cup zero-calorie sweetener
salt.
1/2 cup baking cocoa (40g)
1 tsp baking powder
2. S
tir in almond milk, melted butter, and egg to
1/2 tsp salt
form batter.
1 cup almond milk (240ml)
1/2 cup light melted butter or coconut oil (120g)
3. S
pray donut pan with nonstick cooking spray
1 egg
and pour batter into 12 donut holes. Bake for
3/4 cup fat-free Greek yogurt (170g) 10-12 minutes.
1/4 cup zero calorie powdered sweetener
4. In separate bowl, combine yogurt, sweetener,
and 1 scoop whey protein to form icing.
5. D
ip each donut into icing mixture to coat one
side.
140 4G 13G 11G

ESPRESSO PROTEIN
FRENCH TOAST
2 eggs
cocoa powder.
2. S
1 tsp cocoa powder
3. S
heat on medium.
350 8G 43G 26G

ESPRESSO PROTEIN
FRENCH TOAST
2 eggs
cocoa powder.
2. S
1 tsp cocoa powder
3. S
heat on medium.
350 8G 43G 26G

PROTEIN CINNAMON
ROLLS
SERVINGS: 1 1 // PREP TIME 20 MINS // COOK TIME 20 MINS // READY IN 40 MINS
1-3/4 cup flour (210g) 1. Preheat oven to 350°F (177°C).
1 cup fat-free Greek yogurt (225g) 2. In a bowl, combine flour and Greek yogurt to
2 tbsp light melted butter (30g) form dough. Knead dough with hands.
1/4 cup zero calorie brown sugar sweetener
3. U
sing a rolling pin, roll into 1/2 inch thick
1 tbsp cinnamon sheet.
4. Brush dough with light melted butter.

TOPPINGS
2 scoops whey protein powder(60g) 5. S
prinkle with brown sugar sweetener and
3 tbsp zero calorie powdered sweetener cinnamon.
1/2 cup almond milk (120ml) 6. G

ently roll dough into a large log. Cut to form
11 cinnamon rolls.
7. S
pray baking sheet with nonstick cooking
spray. Set cinnamon rolls in baking sheet and
bake for 20 minutes.
8. In a small bowl, combine whey protein,

sweetener, and almond milk (a little at a time)
until it forms icing consistency.
9. Drizzle icing on top of cinnamon rolls.
120 1G 17G 9G
OVERNIGHT CARROT CAKE

PROTEIN OATS
1 cup oats 1. In a small bowl, combine oats, almond milk,
carrots, whey protein, syrup, brown-sugar,
cinnamon, and nutmeg.
1/2 cup steamed shredded carrots (35g)
1/2 scoop whey protein (30g)
2. C
over and refrigerate overnight or at least 4
1 tbsp sugar-free syrup (15ml)
hours.
1 tbsp brown sugar sweetener
1 tsp cinnamon
3. In a separate bowl, combine icing ingredients.
1/2 tsp nutmeg
ICING 4. S
pread icing across the top of oats and top
1 cup Greek yogurt (225g) with crushed walnuts.
1oz low-fat cream cheese (30g)

1/2 scoop whey protein powder (15g)
2 tbsp powdered sweetener
TOPPINGS
1 tsp crushed walnuts (8g)
365 10G 38G 31G

OVERNIGHT TIRAMISU
PROTEIN OATS
1 cup oats (80g) 1. In a small bowl, combine oats, almond milk,
coffee, whey protein, baking cocoa, syrup,
sweetener and vanilla extract.
1/2 cup coffee (120ml)
1/2 scoop chocolate whey protein powder (15g)
2. T
ransfer to a 10oz ramekin, cover, and
2 tbsp baking cocoa (10g)
1 tbsp sweetener (10g)
3. In a small bowl, combine Greek yogurt, vanilla
1 tsp vanilla extract (5ml)
casein, syrup, and sweetener to form topping.
Transfer topping to oats, then sprinkle with
TOPPINGS baking cocoa.
1 cup Greek yogurt (225g)
1/2 scoop vanilla casein protein powder (15g)
1 tbsp sweetener (10g)
300 5G 39G 30G

COOKIES & CREAM PRO-

TEIN FRENCH TOAST
2 eggs 1. In a shaker bottle, combine all ingredients
except toppings.
1/2 cup crushed cream-filled cookie cereal (15g) 2. S
hake until batter reaches a smooth
consistency, then pour into shallow bowl.
1 tbsp sweetener
4 slices of bread 3. S
TOPPINGS
2 tbsp light chocolate syrup (30g) 4. D
ip a slice of bread into batter to fully coat.
1 tbsp whipped cream (5g) Transfer to skillet and cook for 3 minutes on
each side. Repeat process with remaining
1 crushed cream-filled cookie thin
bread slices.
5. T
op with chocolate syrup, whipped cream, and
crushed cookies.
200 5G 26G 15G

FRUITY CEREAL PROTEIN

FRENCH TOAST
2 eggs 1. In a shaker bottle, combine eggs, almond milk,
protein, fruity cereal, and sweetener.
3/4 cup crushed fruity cereal (30g) 2. S
hake until batter reaches smooth
consistency, then pour into shallow bowl.
1 tbsp sweetener
4 slices bread
3. S
pray a skillet with nonstick cooking spray
and heat on medium. Dip a slice of bread into
batter to fully coat. Cook for 3-5 minutes per
side.
200 4G 18G 13G

OVERNIGHT BLENDED
CHOCOLATE PEANUT BUT-
TER
PROTEIN OATS
1/2 cup oats (40g) 1. In a blender, combine oats, almond milk, whey
protein, peanut butter, sweetener, baking
cocoa and vanilla extract. Blend until smooth.
2. T
1 tbsp sweetener
1 tsp baking cocoa
1 tsp vanilla extract
3. In separate bowl, combine chocolate chips and
1 tbsp chocolate chips (15g)
coconut oil. Microwave for 30-45 seconds or
1/2 tsp coconut oil
until melted.
1 tsp melted peanut butter
4. Transfer chocolate mixture to top of oats.
5. T
op with melted peanut butter. Freeze for 10
minutes before serving.
440 45G 35G 15G

BROWNIE BATTER
PROTEIN OATS
1/3 cup oat flour (40g) 1. In a bowl, whisk together oat flour, whey
protein, cocoa powder, coconut flour, and zero
1 scoop whey protein (30g)
calorie sweetener.
2 tbsp cocoa powder (10g)
2 tbsp coconut flour (15g)
2. S
tir in yogurt, butter extract and almond
milk (slowly, a little at a time) and mix until it
1/3 cup vanilla Greek yogurt (75g)
reaches a brownie batter consistency.
1/4 tsp butter extract
3. T
ransfer to 7-ounce ramekin, cover, and
refrigerate overnight or 4-6 hours.
450 10G 49G 41G

CINNAMON ROLL
PROTEIN PANCAKES
SERVINGS: 4 PANCAKES // PREP TIME 15 MINS // COOK TIME 10 MINS // READY IN 25 MINS
// INGREDIENTS
1 cup pancake mix (105g) // DIRECTIONS
2 scoops whey protein (60g) 1. In a mixing bowl, whisk together pancake mix,
3 tbsp zero calorie powdered sweetener whey protein, powdered sweetener, baking
powder, and salt.
1 tsp baking powder
1/2 tsp salt 2. A
dd eggs, whipped cream cheese, almond
2 eggs milk, and vanilla extract and stir to form
pancake batter.
1/3 whipped cream cheese (60g)
1 cup almond milk (240ml) 3. P
our 1/4 of batter onto greased pan and cook
1 tsp vanilla extract (5ml) for 3 minutes per side. Repeat with remaining
batter to make 4 pancakes.
SYRUP TOPPING 4. In a separate bowl, combine sugar-free

1/4 cup sugar-free pancake syrup (60ml) pancake syrup, cinnamon and sweetener to
make cinnamon syrup.
1 tsp cinnamon 5. In a separate bowl, combine whey protein,
powdered sweetener and almond milk to make
ICING TOPPING
protein icing.
1 scoop whey protein (30g) 6. T

op cooked pancakes with cinnamon syrup
3 tbsp zero calorie powdered sweetener and protein icing
270 8G 22G 29G

OVERNIGHT PUMPKIN PIE

PROTEIN OATS
1 cup oats (80g) 1. In a bowl, combine all ingredients except
toppings.
2 scoops whey protein (60g)
1 tbsp sweetener
1 tsp pumpkin pie spice 2. T
ransfer to a 10 oz ramekin, cover and
3/4 cup pumpkin (180g)
1 tbsp light syrup (15ml) 3. T
op with crushed graham cracker, whipped
cream, and cinnamon.
TOPPINGS
1/2 crushed graham cracker sheet (8g)
1 tbsp light whipped cream (3g)
1/4 tsp cinnamon
370 7G 46G 31G

OVERNIGHT BLENDED
CHOCOLATE PEANUT BUT-
TER
PROTEIN OATS
1/2 cup oats (40g) 1. In a blender, combine oats, almond milk, whey
protein, peanut butter, sweetener, baking
cocoa and vanilla extract. Blend until smooth.
2. T
1 tbsp sweetener
1 tsp baking cocoa
coconut oil. Microwave for 30-45 seconds or
1/2 tsp coconut oil
until melted.
1 tsp melted peanut butter
4. Transfer chocolate mixture to top of oats.
5. T
op with melted peanut butter. Freeze for 10
440 45G 35G 15G

PEANUT BUTTER CUP

PROTEIN DONUTS
SERVINGS: 12 DONUTS // PREP TIME 10 MINS // COOK TIME 10 MINS // READY IN 20 MINS
// INGREDIENTS
1-1/4 cup pancake mix (155g)
// DIRECTIONS
3/4 cup zero calorie sweetener
1. In a mixing bowl, whisk together dry donut
ingredients.
1/4 cup powdered peanut butter (30g)
1 tsp baking powder
2. S
tir in melted peanut butter, egg, melted
1/2 tsp salt
coconut oil, butter extract, and almond milk to
1/4 cup melted peanut butter (60g) form batter.
1 egg
1 tbsp melted coconut oil (15g)
3. A
dd batter to greased donut pan and bake
1/2 tsp butter extract 350°F (177°C) for 10-12 minutes.
PROTEIN FROSTING 4. In separate bowl, combine ingredients for

protein frosting.
1/2 cup vanilla Greek yogurt (110g)
1/2 cup zero calorie confectioner sweetener
1 scoop whey protein (30g) 5. D
ip each donut in icing and top with crushed
cereal. Freeze for 10 minutes.
1 tbsp sugar-free chocolate syrup (15g)
TOPPINGS
1/2 cup crushed peanut butter cereal (20g)
160 6G 13G 16G

CINNAMON ROLL
PROTEIN OATS
protein, sweetener, cinnamon, and salt.
1 tbsp zero calorie sweetener 2. S
tir in yogurt, cream cheese, syrup, and
1/2 tsp cinnamon almond milk. Mix until thick batter is formed.
1/2 tsp salt 3. C
over and refrigerate overnight or at least 4-6
2 tbsp vanilla Greek yogurt (30g) hours.
2 tbsp whipped cream cheese (20g)
4. In a small bowl, combine sugar-free syrup,
2 tsp sugar-free pancake syrup (10ml) sweetener, and cinnamon to make cinnamon
1/2 cup almond milk (120ml) topping.
5. In another small bowl, combine softened

CINNAMON TOPPING cream cheese and confectioner sweetener to
1 tbsp sugar-free pancake syrup (15ml) make icing topping.
1/2 tsp zero calorie sweetener
6. Top oats with cinnamon and icing toppings.
1/2 tsp cinnamon
ICED TOPPING
1 tbsp softened low-fat cream cheese (15g)
1 tbsp zero calorie confectioner sweetener
360 12G 32G 32G

PROTEIN PEANUT BUTTER

AND JELLY FRENCH TOAST
1/2 cup egg whites 1. In a shaker bottle, combine egg whites, egg,
almond milk, whey protein, and sweetener. Put
1 egg
lid on bottle and shake.
2 tbsp almond milk (30ml)
1 scoop whey protein (30g) 2. In a bowl, combine powdered peanut butter
and almond milk to make low calorie peanut
butter.
3 tbsp almond milk (45ml) 3. S
pread peanut butter on two slices of bread
and spread grape preserves on the other two
4 slices bread
slices of bread. Put bread together to make
2 tbsp sugar-free grape preserves (35g)
peanut butter and jelly sandwiches.
4. P
our batter from shaker bottle into shallow
container. Dip both sides of bread in mixture to
coat.
5. C
ook on greased stovetop pan for 4-6 minutes
per side on low heat.
440 9G 56G 36G

PROTEIN PANCAKE &

SAUSAGE BREAKFAST
SANDWICHES
1 cup pancake mix (125g) 1. In a mixing bowl, combine pancake mix, whey
protein, brown sugar sweetener, milk and syrup
1-1/2 scoops vanilla whey (45g)
to form pancake batter.
1 tbsp zero calorie brown sugar sweetener
3/4 cup skim milk (180ml)
2. A
dd batter to greased pan and make 6 4-inch
2 tbsp sugar-free pancake syrup
pancakes. Cook for 2 minutes per side.
3 eggs
2 tbsp skim milk (30ml)
3. In separate bowl, whisk together eggs and
3 turkey sausage patties (100g)
skim milk. Cook on greased pan for 3 minutes
3 slices low-fat cheddar cheese
per side.
4. C
ook turkey sausage patties according to
directions on package.
5. A
ssemble sandwich with one pancake, then
cheddar cheese slice, turkey sausage patty,
egg, and another pancake.
440 16G 24G 44G

NO BAKED PEANUT
BUTTER CHEESECAKE
PROTEIN OATS
1/3 cup oat (40g) 1. In a bowl, whisk together oat flour, whey
protein, powdered peanut butter, sweetener,
pudding mix, and salt.
2. M
ix in Greek yogurt, cream cheese, and
1 tbsp cheesecake sugar-free pudding mix (10g)
almond milk. Additional almond milk may
1/2 tsp salt
need to be added.
2 tbsp fat-free vanilla Greek yogurt (30g)
3. T
ransfer to a 7 oz ramekin. Cover and
1 tsp melted peanut butter (5g)
1 tsp mini chocolate chips (5g)
4. T
op with melted peanut butter and mini
chocolate chips.
540 17G 49G 47G

PROTEIN FRENCH
TOAST BITES
8 brioche or sweet rolls (280g) 1. C
ut rolls in half using a serrated knife and set
aside.
2 eggs
1/2 cup egg whites (120ml)
1/4 cup skim milk (60ml) 2. In a shaker bottle, combine eggs, egg whites,
skim milk, whey protein, sweetener, and
cinnamon. Add lid to bottle and shake to mix.
1 tsp cinnamon
3. P
our mix into shallow container and soak each
roll into batter for about 30 seconds.
4. In a stovetop pan of low heat, add bread and

cook for approximately 2 minutes per side
(including the edges) or until golden brown.
540 10G 41G 25G

OVERNIGHT APPLE PIE

PROTEIN OATS
protein, sweetener, cinnamon, ginger, and
nutmeg.
1/2 tsp cinnamon
2. A
dd Greek yogurt and almond milk (slowly).
1/4 tsp ground ginger
Mix until it reaches a thick consistency.
1/4 tsp nutmeg
1/2 tsp salt
3. C
over and refrigerate overnight or at least 4-6
1/4 cup fat-free vanilla Greek yogurt (55g)
hours.
1/2 cup almond milk or milk of choice (120ml)
TOPPINGS
4. R
emove cover and top with apple pie filling,
brown sugar sweetener, and cinnamon.
1/3 cup no sugar added apple pie filling (85g)
1 tsp zero calorie brown sugar sweetener
1/2 tsp cinnamon
340 5G 37G 35G

CINNAMON CEREAL
PROTEIN DONUTS
SERVINGS: 12 DONUTS // PREP TIME 10 MINS // COOK TIME 10 MINS // READY IN 20 MINS
1-1/4 cup flour (150g) 1. Preheat oven to 350°F (177°C)
3 scoops cinnamon cereal whey protein (90g) 2. In a bowl, whisk together flour, whey protein,
3/4 cup zero calorie sweetener sweetener, cinnamon, baking powder, and salt.
1-1/2 tsp cinnamon
3. A
dd in almond milk, melted butter/coconut oil,
1 tsp baking powder pancake syrup, and egg to form batter.
1/2 tsp salt
4. S
pray donut pan with cooking spray and add
batter.
1/2 cup light melted butter or coconut oil (120g)
2 tbsp sugar-free pancake syrup (30ml) 5. Bake for 8-10 minutes.
1 egg 6. T
o make icing, combine all ingredients in a
1 cup crushed cinnamon crunch cereal (40g) bowl, mixing well.
7. C
oat donuts in icing and top with crushed
PROTEIN ICING cinnamon crunch cereal.
3/4 cup fat-free Greek yogurt (170g)
1/4 cup zero calorie powdered sweetener
1 scoop cinnamon cereal whey protein (30g)
1/2 tsp cinnamon
150 5G 15G 11G

CHOCOLATE
HAZELNUT STUFFED
PROTEIN FRENCH TOAST
2 eggs 1. In a shaker bottle, combine eggs, almond milk,
vanilla whey, and sweetener. Put on lid and
shake to mix. Transfer to shallow container.
1 scoop vanilla whey (30g)
2. In a bowl, combine chocolate whey, hazelnut
1 scoop chocolate whey (30g)
spread, powdered peanut butter, cocoa
1 tbsp hazelnut spread (20g)
powder, sweetener, and hazelnut extract.
1 tbsp powdered peanut butter (8g) Slowly add almond milk 1 tbsp at a time and
1 tbsp cocoa powder (5g) mix until thick consistency is reached.
1/4 tsp hazelnut extract 3. C
ut crust off bread and spread protein mixture
3 tbsp almond milk (45ml) amount varies on bread. Set another piece of bread on top to
4 slices of bread make sandwich. Slice in half.
4. S
oak in egg mixture on both sides and cook on
greased stovetop pan for 3-5 minutes per side
or until golden brown.
490 13G 52G 40G

PROTEIN PANCAKE &

SAUSAGE BREAKFAST
SANDWICHES
1 cup pancake mix (125g) 1. In a mixing bowl, combine pancake mix, whey
protein, brown sugar sweetener, milk and syrup
1-1/2 scoops vanilla whey (45g)
to form pancake batter.
2. A
dd batter to greased pan and make 6 4-inch
2 tbsp sugar-free pancake syrup
pancakes. Cook for 2 minutes per side.
3 eggs
2 tbsp skim milk (30ml)
3. In separate bowl, whisk together eggs and
3 turkey sausage patties (100g)
skim milk. Cook on greased pan for 3 minutes
3 slices low-fat cheddar cheese
per side.
4. C
ook turkey sausage patties according to
directions on package.
5. A
ssemble sandwich with one pancake, then
cheddar cheese slice, turkey sausage patty,
egg, and another pancake.
440 16G 24G 44G

//02
LUNCH AND
DINNER
MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // LUNCH AND DINNER
BACON-WRAPPED STUFFED
JALAPEÑO CHICKEN
SERVINGS: 4 // PREP TIME 15 MINS // COOK TIME 45 MINS // READY IN 1 HOUR
16 ounces chicken breasts, flattened (455 g) 1. Preheat oven to 400°F (205°C).
1/2 teaspoon ground cumin
1/2 teaspoon chili powder 2. S
covered with aluminum foil. Place chicken
1/2 teaspoon garlic powder
breasts on pan and add seasonings.
1/2 teaspoon salt
8 ounces fat-free cream cheese, softened (225 g)
3. In a medium bowl, mix together cream cheese,
1 jalapeño, diced (25 g) jalapeño, and cheddar.
1 cup low-fat cheddar cheese (85 g)
8 slices bacon (60 g) 4. S
poon out cream cheese mixture into each
chicken breast. Roll up chicken breasts around
mixture and wrap with 2 slices of bacon each.
Skewer with toothpick to hold together.
5. B
ake for 45 minutes or until chicken reaches
internal temperature of 165°F (75°C).
280 10G 4G 40G

HONEY MUSTARD
PRETZEL CHICKEN
4 ounces pretzels, crushed (115 g) 1. P
reheat oven to 425°F (220°C). Line a baking
pan with parchment paper.
1/3 cup panko breadcrumbs (15 g)
1/2 teaspoon pepper
2. In a bowl, combine pretzels, panko
1/4 teaspoon salt
breadcrumbs, and seasonings, and mix with
1/4 teaspoon garlic powder hands. Put honey mustard in a separate bowl.
3/4 cup honey mustard (180 g)
16 ounces chicken breast (455 g) 3. D
ip chicken in honey mustard and then in
pretzel breading to coat. Place on prepared
baking pan. Sprinkle any remaining pretzel and
breadcrumb mixture over chicken breasts.
4. L
ightly spray top of chicken with nonstick
cooking spray. Bake for 50 minutes or until
chicken reaches internal temperature of 165°F
(75°C).
330 4G 44G 26G

BAKED HONEY
BALSAMIC CHICKEN
SERVINGS: 4 // PREP TIME 2 HOURS 10 MINS // COOK TIME 50 MINS // READY IN 2 HOURS 50 MINS
1/2 cup honey (225 g) 1. In a bowl, stir together honey, balsamic vinegar,
soy sauce, olive oil, and seasonings. Pour into
1/2 cup balsamic vinegar (180 ml)
sealable plastic bag.
3 tablespoons soy sauce (45 ml)
1 tablespoon olive oil (15 ml)
2. P
oke holes in chicken breasts using fork and
1 teaspoon salt add to bag with marinade. Let marinate for at
1/2 teaspoon ground ginger least 2 hours in refrigerator.
1/4 teaspoon pepper
1/4 teaspoon garlic powder 3. P
reheat oven to 425°F (220°C). Spray nonstick
16 ounces chicken breast (450 g) cooking spray on baking pan covered with
aluminum foil.
2 tablespoons sesame seeds (20 g)
4. P
lace chicken on baking sheet. Pour excess
marinade from bag onto chicken. Bake for
50 minutes or until chicken reaches internal
temperature of 165°F (75°C).
5. Sprinkle sesame seeds over top of chicken.
310 6G 41G 25G

CHICKEN AND
POTATO CASSEROLE
SERVINGS: 6 // PREP TIME 10 MINS // COOK TIME 55 MINS // READY IN 1 HOUR 5 MINS
5 potatoes, cubed (1,000 g) 1. Preheat oven to 400°F (205°C).
20 ounces chicken breast, chopped (570 g)
3 tablespoons olive oil (45 ml) 2. S
pray nonstick cooking spray on a baking pan
covered with aluminum foil. Add potatoes and
1 teaspoon salt
chicken to pan and mix.
1/2 teaspoon pepper
3. D
rizzle olive oil over potatoes and chicken and
1/2 teaspoon oregano add seasonings. Bake for 50 minutes or until
1/4 cup chopped onion (40 g) chicken reaches internal temperature of 165°F
2 cups fat-free cheddar cheese (240 g) (75°C).
4. R
emove from oven and top with onion and
cheddar. Bake for additional 5 minutes or until
cheese melts.
410 10G 40G 38G

GRILLED
KEY WEST CHICKEN
SERVINGS: 4 // PREP TIME 2 HOURS 5 MINS // COOK TIME 10 MINS // READY IN 2 HOURS 15 MINS
3/4 cup soy sauce (180 ml) 1. In a bowl, stir together soy sauce, lime juice,
honey, olive oil, and seasonings. Pour into
2 tablespoons honey (40 g)
2. P
1 teaspoon salt add to bag with marinade. Let marinate for at
1 teaspoon garlic powder least 2 hours in refrigerator.
1/2 teaspoon pepper
1/2 teaspoon ground ginger 3. A
fter marinating, add chicken to grill over
16 ounces chicken breasts (450 g) medium heat. Grill 5 minutes on each side or
until chicken reaches an internal temperature
of 165°F (75°C).
200 4G 11G 30G

CHEESY
CHICKEN BAKE
SERVINGS: 6 // PREP TIME 10 MINS // COOK TIME 55 MINS // 1 HOUR 5 MINS
4 chicken breasts (910 g) 1. Preheat oven to 400°F (125°C).
1 (15-ounce) can corn, drained (425 g)
1 (15-ounce) can black beans, drained (425 g) 2. S
covered with aluminum foil and place chicken
1 (10-ounce) can diced tomatoes and green chilies,
on top.
drained (285 g) 1/4 cup chopped onion (40 g)
1 teaspoon salt
3. A
dd corn, black beans, diced tomatoes, onion,
1/2 teaspoon pepper seasonings and lime juice to chicken and
1/2 teaspoon garlic powder cover with aluminum foil. Bake for 50 minutes
1/2 teaspoon chili powder or until chicken reaches internal temperature
of 165°F (74°C).
10 ounces melty queso cheese, cubed (285 g)
4. R
emove from oven and top with queso cheese.
Bake for additional 5 minutes or until cheese
melts.
370 8G 24G 47G

SLOW-COOKED CHICKEN
AND SWEET POTATOES
SERVINGS: 2 // PREP TIME 10 MINS // COOK TIME (VARIES) // READY IN 4 TO 8 HOURS
12 ounces chicken breasts (340 g) 1. S
cooking spray.
1 cup chopped onion (160 g)
1 cup chopped carrot (115 g)
2. P
lace all ingredients into slow-cooker. Cook for
1 sweet potato (185 g)
4 hours on high or 6–8 hours on low.
1 teaspoon salt
1/2 teaspoon pepper
1 cup water (240 ml)
1 tablespoon soy sauce (15 ml)
300 1G 39G 32G

GRILLED CHICKEN
KABOBS
24 ounces chicken breasts, cubed (680 g) 1. S
lide chicken, onion, red bell pepper, green
bell pepper, and mushrooms onto skewers in
1 onion, sliced (200 g)
repeating pattern. Season with salt, pepper,
1 red bell pepper, sliced (200 g) and garlic powder.
1 green bell pepper, sliced (200 g)
1 cup sliced mushrooms (110 g) 2. S
et kabobs onto grill over medium heat and
1/2 teaspoon salt grill for about 7 minutes, then flip kabobs to
1/2 teaspoon pepper grill other side until chicken reaches internal
150 1G 7G 25G
LETTUCE
CHICKEN WRAPS
16 ounces ground chicken (455 g) 1. S
place on stove over medium heat. Add chicken
1 (8-ounce) can water chestnuts, drained and diced
and cook for 10 minutes or until internal
(225 g) temperature reaches 165°F (74°C).
1/4 cup hoisin sauce (65 g)
1/4 cup chopped green onion (25 g) 2. A
dd water chestnuts, hoisin sauce, green
3 tablespoons soy sauce (45 ml) onion, soy sauce, garlic, sesame seeds, and
1 tablespoon garlic, minced (15 g) ground ginger. Continue to cook for 5 minutes.
1 tablespoon sesame seeds (10 g)

2 teaspoons ground ginger 3. R
emove from stove and scoop chicken mixture
into lettuce leaves.
8 romaine lettuce leaves (115 g)
120 5G 6G 12G
CRISPY BAKED
CHICKEN NUGGETS
1/2 cup breadcrumbs (60 g) 1. P
cooking spray on baking sheet covered with
aluminum foil.
2. In a bowl, combine breadcrumbs, panko
1/2 teaspoon paprika breadcrumbs, Parmesan, and seasonings,
1/2 teaspoon garlic powder and mix with hands. Put egg whites in another
1/2 teaspoon salt bowl.
2 egg whites
14 ounces chicken breast, cubed (400 g) 3. D
ip chicken in egg whites and then in
breadcrumb mixture to coat. Place on
prepared baking sheet.
4. L
cooking spray. Bake for 10 minutes. Remove
from oven, flip chicken, and bake for additional
230 3G 16G 31G

SLOW-COOKED
FIESTA CHICKEN
24 ounces chicken breast (680 g) 1. S
cooking spray.
1 (15-ounce) can black beans, drained (425 g)
1 (15-ounce) can corn, drained (425 g)
2. P
lace all ingredients in slow-cooker. Break
8 ounces fat-free cream cheese (225 g)
apart cream cheese with fork and mix all
1 1/2 cups salsa (230 g) ingredients. Cook 4 hours on high or 6–8
1/2 cup water (120 ml) hours on low.
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon chili powder
270 2G 27G 35G

CRISPY COCONUT
CHICKEN
1/3 cup unsweetened coconut flakes (45 g) 1. P
cooking spray on baking pan covered with
aluminum foil.
2. In a bowl, combine coconut flakes, flour,
1/2 teaspoon salt coconut flour, and seasonings. In a separate
1/2 teaspoon pepper bowl, beat the eggs.
2 eggs
1 pound chicken breast tenderloins (455 g) 3. D
ip chicken in eggs and then into coconut
mixture to coat. Place on prepared baking pan.
4. L
(75°C).
250 8G 14G 29G

BUFFALO
CHICKEN WINGS
SERVINGS: 3 // PREP TIME 1 HOUR 10 MINS // COOK TIME 30 MINS // READY IN 1 HOUR 25 MINS - 1 HOUR 40 MINS
1/2 cup flour (60 g) 1. In a bowl, mix flour and seasonings.
1/2 teaspoon cayenne pepper 2. S
et chicken wings on a plate. Sprinkle flour
1/2 teaspoon salt mixture over wings, coating each completely.
Cover with aluminum foil and refrigerate for
45–60 minutes.
3. P
reheat oven to 400°F (204°C). Cover baking
12 chicken wings (225 g)
sheet with aluminum foil and spray with
2 tablespoons light butter (30 g) nonstick cooking spray.
1/2 cup buffalo style hot sauce (120 ml)
4. P
lace wings on prepared baking sheet. Bake
for 15 minutes. Remove from oven, flip, and
bake for additional 15 minutes or until chicken
reaches internal temperature of 165°F (74°C).
Transfer cooked wings to a mixing bowl.
5. In a saucepan over medium heat, melt butter

and then add hot sauce and garlic salt, stirring
frequently. Once butter is fully melted, pour
over bowl of chicken wings and stir to coat.
240 13G 16G 13G

BUFFALO
CHICKEN POPPERS
2 (12.5-ounce) cans chicken, drained (710 g) 1. P
1/2 cup breadcrumbs (60 g)
1/2 cup low-fat cheddar cheese (55 g)
2. In a bowl, mix together all ingredients. Form
1/4 cup buffalo-style hot sauce (60 ml)
mixture into seven balls and place on prepared
2 eggs baking pan.
2 tablespoons light ranch dressing (30 g)
2 tablespoons chopped green onion (10 g) 3. L
ightly spray top of chicken balls with nonstick
1/2 teaspoon cayenne pepper cooking spray. Bake for 20 minutes.
1/2 teaspoon salt
130 4G 7G 14G
BUFFALO
POPCORN CHICKEN
2 eggs 1. P
reheat oven to 425°F (218°C). Cover a baking
sheet with aluminum foil.
3/4 cup buffalo hot sauce (180 ml), divided
1 cup panko breadcrumbs (60 g) 2. In a bowl, stir together eggs and 1/4 cup of the
hot sauce. In a separate bowl, combine panko
1/2 cup cornmeal (70 g)
breadcrumbs, cornmeal, and seasonings by
1/2 teaspoon garlic powder mixing with hands.
3. D
ip chicken in egg mixture and then in
1/2 teaspoon pepper breadcrumb mixture to fully coat. Place on
1/2 teaspoon salt prepared baking sheet.
1/4 teaspoon chili powder 4. L
16 ounces chicken breast tenderloins, cubed (455 g) cooking spray. Bake for 20 minutes or until
(75°C).
5. T
ransfer chicken to mixing bowl and add
remaining hot sauce. Stir to coat.
230 4G 22G 23G

GRILLED BUFFALO
CHICKEN BURGERS
16 ounces ground chicken (455 g) 1. In a bowl, combine all ingredients and mix with
hands. Shape into four burgers and place onto
1/2 cup buffalo hot sauce (120 g)
grill.
2. G
rill for 5 minutes and flip burgers. Grill for
1 teaspoon salt additional 5 minutes or until chicken reaches
1 teaspoon pepper internal temperature of 165°F (74°C).
1/2 teaspoon paprika
230 13G 4G 22G

CRISPY CHICKEN
SANDWICH
2 cups corn flake cereal, crushed (60 g) 1. P
reheat oven to 425°F (218°C). Cover bottom
of a baking pan with aluminum foil and spray
1/2 teaspoon salt
with nonstick cooking spray.
1/2 teaspoon pepper
2. In a small bowl, combine cereal, salt, and
1 tablespoon lemon juice (15 ml) pepper. Spread onto flat plate.
24 ounces chicken breasts, flattened (680 g)
3. In a separate bowl, stir together almond milk

and lemon juice.
4. D
ip chicken breasts in almond milk and then in
cereal to coat. Place in prepared baking pan.
5. L
cooking spray. Cover top of baking pan with
aluminum foil. Bake for 30 minutes or until
(75°C). Remove foil and cook for additional 5
minutes.
360 7G 35G 39G

CRISPY POPCORN
CHICKEN
2 tablespoons sweet and sour sauce (60 g) 1. P
of a baking pan with aluminum foil and spray
2 egg whites
2 cups panko breadcrumbs (120 g)
1/2 teaspoon salt
2. In a bowl, stir together sweet and sour sauce
1/2 teaspoon garlic powder and egg whites. In a separate bowl, combine
1/2 teaspoon pepper panko breadcrumbs and seasonings.
20 ounces chicken breast, cubed (570 g)
3. D
ip chicken in egg white mixture and then in
breadcrumb mixture to coat. Place in prepared
baking pan.
4. B
ake chicken for 10 minutes. Remove from
oven and flip chicken to cook other side. Bake
for additional 10 minutes or until chicken
260 4G 23G 34G

CRISPY CHICKEN
FINGERS
2 eggs 1. P
pan with aluminum foil and spray with
1 egg white
nonstick cooking spray.
1 cup almond flour (110 g)
1/2 teaspoon cayenne pepper
2. In a small bowl, stir together eggs and egg
1/2 teaspoon salt white. In a separate bowl, mix almond flour
1/4 teaspoon pepper and seasonings.
20 ounces chicken tenderloins (565 g) 3. D
ip chicken in egg mixture and then in almond
flour to coat. Place in prepared baking pan.
4. L
cooking spray for crispiness. Bake for 30
minutes or until chicken reaches internal
250 14G 3G 29G

BAKED BARBEQUE
CHICKEN
SERVINGS: 4 // PREP TIME 1 HOUR 10 MINS // COOK TIME 50 MINS // READY IN 2 HOURS
1/2 cup lemon juice (120 ml) 1. Preheat oven to 425°F (225°C).
3 tablespoons olive oil (45ml) 2. In a bowl, stir together lemon juice, olive oil,
1/2 teaspoon paprika and seasonings. Pour into sealable plastic
bag.
add to bag with marinade. Seal and set flat on
24 ounces chicken breasts (680 g)
a plate. Refrigerate for at least one hour.
1 cup barbeque sauce (240 ml), divided
4. C
over bottom of a baking pan with aluminum
foil and spray with nonstick cooking spray. Set
chicken on pan. Bake for 30 minutes.
5. R
emove from oven and pour 1/2 cup of the
barbeque sauce over chicken. Return to oven
for 10 minutes.
6. R
emove from oven and pour remaining
barbeque sauce over chicken. Bake for
additional 10 minutes or until chicken reaches
330 9G 30G 25G

GRILLED SWEET
HONEY CHICKEN
SERVINGS: 4 // PREP TIME 1 HOUR 10 MINS // COOK TIME 15 MINS // READY IN 1 HOUR 25 MINS
1/2 cup chopped onion (80 g) 1. In a bowl, stir together all ingredients except
chicken. Pour into sealable plastic bag.
1/3 cup soy sauce (160 ml)
1/4 cup honey (85 g)
2. P
oke holes in chicken using a fork and add to
1/4 cup Dijon mustard (60 g)
bag with marinade. Seal and set flat on a plate.
1 tablespoon olive oil (15 ml) Refrigerate for at least 1 hour.
1/2 teaspoon garlic powder 1/2 teaspoon salt
1/4 teaspoon paprika 3. S
et chicken on grill over medium to high heat
16 ounces chicken breast tenderloins (455 g) and grill for about 10 minutes. Flip to grill
other side. Grill until chicken reaches internal
250 4G 27G 26G

BAKED
SRIRACHA CHICKEN
2 pounds chicken breasts, sliced (910 g) 1. P
of a pan with aluminum foil and spray with
1 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon pepper
2. Place chicken on pan and add seasonings.
3. In a bowl, stir together remaining ingredients.
1/4 cup sriracha sauce (60 ml) Pour over chicken.
2 tablespoons low sodium soy sauce (30 ml)
1 tablespoon olive oil (15 ml) 4. C
over top of baking pan with aluminum foil.
1 tablespoon lime juice (15 ml) Bake for 50 minutes or until chicken reaches
190 4G 13G 25G

BAKED LEMON
BASIL CHICKEN
1 cup lemon juice (240 ml) 1. Preheat oven to 425°F (225°C).
2 tablespoons olive oil (30 ml)
1 teaspoon garlic powder 2. In a bowl, stir together lemon juice, olive oil,
and seasonings. Pour into sealable plastic
1 teaspoon basil
bag.
1 teaspoon pepper
1/2 teaspoon salt
3. P
oke holes in chicken using a fork and add to
24 ounces chicken breasts (680 g) bag with marinade. Seal and set flat on a plate.
Refrigerate for at least 1 hour.
4. C
over bottom of baking pan with aluminum
foil, with enough to fold over the top of pan.
Place chicken in pan. Season chicken. Cover
top of baking pan with aluminum foil. Bake for
230 9G 0G 36G
OVEN-FRIED
CHICKEN BREASTS
SERVINGS: 2 // PREP TIME 10 MINS // COOK TIME 55 MINS // READY IN 1 HOUR 5 MINS
1 cup corn flakes, crushed (100 g) 1. P
of a baking pan with aluminum foil.
1 teaspoon pepper
2. In a bowl, combine corn flakes, Parmesan, and
seasonings. Put egg whites in another bowl.
1/2 teaspoon salt
3. D
ip chicken in egg whites and then in cornflake
2 egg whites mixture to coat. Place in prepared pan.
12 ounces chicken breasts (340 g)
4. C
over top of baking pan with aluminum
foil. Bake for 50 minutes. Remove foil top
and lightly spray nonstick cooking spray on
chicken. Bake for additional 5 minutes or until
(74°C).
290 2G 21G 38G

CHICKEN TERIYAKI
STIR-FRY
1/2 cup water (120 ml) 1. S
4 cups broccoli (340 g)
12 ounces chicken breast, cooked (340 g)
2. A
dd water, broccoli, and chicken to pan. Cook
2 cups brown rice, cooked (320 g)
for 10 minutes or until broccoli is tender.
1/4 cup teriyaki sauce (60 ml)
2 tablespoons chopped green onion (10 g)
3. A
dd remaining ingredients. Continue to cook
2 tablespoons soy sauce (30 ml) for 5 minutes.
1/2 teaspoon salt
1/2 teaspoon pepper
320 4G 40G 30G

CRISPY ORANGE
CHICKEN
3/4 cup cornstarch (95 g) 1. P
sheet with aluminum foil and spray with
2. A
dd cornstarch to small bowl and egg whites
1 teaspoon salt
to another bowl. In a third bowl, combine
1/2 teaspoon garlic powder breadcrumbs and seasonings and mix with
1/2 teaspoon ground ginger hands.
1/4 teaspoon pepper 3. D
ip chicken in cornstarch, then in egg whites,
1 pound chicken breast tenderloins, cubed (455 g) and then in breadcrumbs to coat. Place on
3 tablespoons orange sauce (30 g) prepared baking sheet.
1 tablespoon sesame seeds (10 g) 4. L

(74°C).
5. T
ransfer chicken to a mixing bowl. Add orange
sauce and sesame seeds. Stir to coat.
290 4G 38G 29G

CHICKEN
FRIED RICE
4 ounces chicken, cooked and sliced (115 g) 1. S
1 cup broccoli (85 g)
1 egg
2. A
dd all ingredients except rice to pan.
1/2 cup peas (70 g)
Continue to cook until vegetables are tender
1/2 cup sliced mushrooms (50 g) and egg is fully cooked.
1/4 cup chopped carrot (30 g)
2 tablespoons soy sauce (30 ml) 3. Add rice and continue to cook for 5 minutes.
1 cup rice (160 g)
260 4G 32G 20G

SWEET AND SOUR

CHICKEN STIR-FRY
1 pound chicken breasts, sliced (455 g) 1. S
2. Add
chicken, soy sauce, and seasonings.
1 teaspoon salt
Cook chicken to internal temperature of 165°F
1 teaspoon pepper (74°C).
1 bag frozen stir-fry vegetables (455 g) 3. A
dd vegetables and rice. Continue to cook
1 cup brown rice, cooked (110 g dry) until vegetables are thawed.
1/2 cup sweet and sour sauce (140 g)
4. T
ransfer stir-fry to bowl and stir in sweet and
sour sauce.
380 2G 51G 39G

BEEF AND
CHEESE NACHOS
4 ounces lean ground beef (115 g) 1. S
1/4 cup chopped green bell pepper (45 g)
2. Add
beef, onion, bell pepper, and seasonings.
Break beef into pieces with spatula. Cook
1/2 teaspoon salt for 10 minutes or until beef reaches internal
1/2 teaspoon pepper temperature of 160°F (71°C).
1/2 cup fat-free refried beans (125 g)
1/2 cup salsa (120 g) 3. In separate pot over low heat, combine refried
2 tablespoons taco sauce (30 g) beans, salsa, and taco sauce. Continuously stir
and cook until warm. Add to pan with beef and
2 ounces oven-baked tortilla chips (55 g)
stir.
4. P
ut chips on a plate and top with beef and
bean mixture. Sprinkle cheddar on top.
350 5G 43G 32G

GRILLED CHICKEN
QUESADILLA
3 ounces chicken breast, cooked and sliced (85 g) 1. S
1 teaspoon taco seasoning
1/2 teaspoon pepper
2. Add
chicken and seasonings and warm for 5
minutes. Remove from pan and set aside.
2 tortillas
3. P
lace a tortilla in the pan. Top with chicken
2 tablespoons chopped onion (20 g) and distribute evenly. Sprinkle with cheddar.
2 tablespoons chopped red bell pepper (20 g) Top with onion, pepper, and lime juice. Place
2 teaspoons lime juice (10 ml) second tortillas on top of chicken.
4. C
ook quesadilla for 3 minutes per side. Cut in
quarters and serve.
400 6G 50G 36G

CREAMY CHICKEN
ENCHILADAS
8 ounces low-fat cream cheese (230 g) 1. P
of a baking pan with aluminum foil.
1 cup salsa (250 g)
1 teaspoon salt
2. S
pray a pot with nonstick cooking spray and
1 teaspoon oregano
3. A
dd cream cheese, salsa, and seasonings.
1/2 teaspoon chili powder Break apart cream cheese with a spatula and
1 (15-ounce) can black beans (425 g) continue to cook.
8 ounces chicken breasts, cooked and sliced (230 g)
6 tortillas 4. Add beans and chicken to pot and stir.
1 1/2 cups fat-free cheddar cheese (170 g)
5. D
ivide chicken mixture between tortillas, wrap
tightly, and set in prepared pan. Sprinkle with
cheddar and cover top of pan with aluminum
foil. Bake for 30 minutes.
370 11G 41G 28G

OVEN-BAKED
CHICKEN PARMESAN
3/4 cup panko breadcrumbs (45 g) 1. P
of baking pan with aluminum foil and spray
1/4 cup Parmesan cheese (20 g)
2 teaspoons basil
2 teaspoons garlic powder
2. In a bowl, combine breadcrumbs, Parmesan,
1 teaspoon oregano and seasonings and mix with hands. Put egg
2 egg whites whites in another bowl.
32 ounces chicken breasts, halved (900 g)
1 cup marinara sauce (250 g) 3. D
ip chicken in egg whites and then in
3/4 cup low-fat mozzarella cheese (90 g) breadcrumb mixture to coat. Place in prepared
pan.
4. C
over top of baking pan with aluminum foil.
Bake for 40 minutes. Remove foil top and
pour marinara sauce over chicken. Sprinkle
mozzarella on top of sauce. Bake for 5
additional minutes or until chicken reaches
170 3G 17G 30G

CHICKEN
PESTO PASTA
1 tablespoon olive oil (15 ml) 1. S
2 teaspoons garlic, minced (10 g)
10 ounces chicken breasts, sliced (285 g)
2. Heat olive oil in pan, add garlic, and sauté.
1 (16-ounce) box bowtie pasta (455 g)
1/2 cup basil pesto sauce (120 g)
3. A
dd chicken and cook until it reaches internal
1/4 cup sun-dried tomatoes (60 g)
1 teaspoon crushed red pepper
1/2 teaspoon salt
4. In a separate pot, cook pasta according to
1/2 teaspoon pepper package instructions. Drain and transfer to
1/2 teaspoon oregano large bowl.
5. A
dd chicken and remaining ingredients to bowl
and mix.
400 9G 59G 22G

FETTUCCINE
CHICKEN ALFREDO
2 tablespoons light butter (30 g) 1. In a pan, melt butter on medium heat. Slowly
add lemon zest, flour, almond milk, and salt.
1 teaspoon lemon zest
Continue stirring until thickened.
1 tablespoon flour (10 g)
2. A
dd cream cheese, Parmesan, parsley, and
1/2 teaspoon salt garlic powder. Continue stirring until smooth
4 ounces fat-free cream cheese (115 g) and thick. Leave sauce simmering on low heat.
2 teaspoons parsley 3. C
ook fettuccine noodles according to
2 teaspoons garlic powder instructions on package. Once cooked, drain
noodles but save 1 cup hot water. Transfer
12 ounces fettuccine (340 g)
noodles to mixing bowl.
12 ounces chicken breasts, cooked and sliced (340 g)
4. P
our sauce over pasta and mix to distribute.
Pour small amounts of hot water onto noodles
until sauce is spread evenly. Top with chicken
slices.
360 8G 46G 26G

HONEY
DIJON CHICKEN
3/4 cup Dijon mustard (180 g) 1. Preheat oven to 425°F (225°C).
1 teaspoon salt 2. In a bowl, stir together mustard, honey, and
seasonings. Pour into sealable plastic bag.
1 teaspoon basil
1 teaspoon paprika
3. P
oke holes in chicken using fork and add to
1/2 teaspoon pepper
bag with marinade. Seal bag and set flat on a
32 ounces chicken breasts (900 g) plate. Refrigerate for at least one hour.
4. C
over bottom of a pan with aluminum foil.
Add chicken and pour remaining marinade
from bag over chicken. Cover top of pan with
aluminum foil.
5. B
220 6G 16G 25G

PULLED BARBECUE
CHICKEN SANDWICHES
12 ounces chicken breasts (340 g) 1. S
cooking spray. Add chicken, onion, and
seasonings. Cook for 4 hours on high or 6–8
2 teaspoons chili powder hours on low.
1 teaspoon salt 2. T
ransfer chicken to a bowl. Pull apart using
1/2 teaspoon oregano forks and mix in barbecue sauce.
2/3 cup barbecue sauce (180 g)
6 whole wheat hamburger buns 3. T
oast hamburger buns and fill with chicken to
make sandwiches.
290 4G 34G 18G

CHICKEN
BURRITO BOWL
3 tablespoons chopped chipotle peppers in adobo 1. In a bowl, mix together chipotle peppers, lime
juice, olive oil, and seasonings. Pour into
sauce (50 g)
1/2 cup lime juice (120 ml)
2. P
oke holes in chicken using fork and add to
bag with marinade. Seal bag and set flat on a
2 teaspoons taco seasoning plate. Refrigerate for at least one hour.
1 teaspoon basil
3. In a pan over medium heat, cook chicken
1/2 teaspoon oregano for 10 minutes or until internal temperature
1/2 teaspoon garlic powder reaches 165°F (74°C). Once cooked, remove
18 ounces chicken breasts, chopped (510 g) from stove.
4. M
ake the cilantro lime rice: In a saucepan, heat
CILANTRO LIME RICE olive oil over medium heat. Add rice and lime
1 tablespoon olive oil (15ml) juice and toast for 1 minute. Add water and
cook according to package instructions. Add
1 cup basmati rice (180 g)
cilantro and stir.
2 cups water (480 ml)
5. C
ombine rice and chicken. Add additional
2 tablespoons cilantro, chopped (10 g)
ingredients of choice, such as black beans,
pico de gallo, corn, cheese, and guacamole.
240 6G 27G 18G

CHIPOTLE
CHICKEN SALAD
DRESSING 1. In a bowl, stir together dressing ingredients.
4 tablespoons fat-free sour cream (60 g)
1 tablespoon chopped chipotle pepper in adobo 2. Place lettuce into container with lid.
sauce (15 g)
2 teaspoons lime juice (10 ml)
3. P
our dressing onto lettuce and cover; shake
1 teaspoon cilantro, chopped to coat lettuce in dressing. Top salad with
1/2 teaspoon ground cumin chicken, avocado, black beans, tomato, and
1/2 teaspoon garlic powder corn.
1/4 teaspoon salt
SALAD
4 cups lettuce (200 g)
4 ounces chicken breast, cooked and sliced (110 g)
1/2 avocado, sliced (85 g)
6 tomato slices (60 g)
1/4 cup corn (40 g)
480 15G 52G 38G

GRILLED CHICKEN
CAESAR SALAD
DRESSING 1. In a bowl, mix together dressing ingredients.
1/4 cup Parmesan cheese (20 g) 2. In another bowl, top lettuce with grilled
1 tablespoon garlic, minced (15 g) chicken. Pour dressing over top.
1 tablespoon anchovy paste (15 g)
1 teaspoon lemon juice (5 ml)
1 teaspoon Worcestershire sauce (5 ml)
1/2 teaspoon salt
1/2 teaspoon pepper
SALAD
4 ounces grilled chicken breast, sliced (115 g)
340 15G 12G 47G

BEEF TACO SALAD

WITH CREAMY CILANTRO
DRESSING
SALAD 1. S
place over medium heat. Add onion and cook
for 5 minutes or until soft.
4 ounces lean ground beef (115 g)
1 teaspoon taco seasoning
1/2 teaspoon garlic powder 2. A
dd beef and seasonings to pan and continue
cooking until beef is fully cooked and reaches
1/4 teaspoon salt
1/2 cup pinto beans, rinsed (110 g)
1/4 cup low-fat cheddar cheese (55 g) 3. In a bowl, top lettuce with beans, and then with
beef mixture.
DRESSING
1/2 cup fat-free sour cream (120 g) 4. In a separate bowl, stir together dressing
1/4 cup cilantro, chopped (20 g) ingredients. Pour over salad.
5. Top salad with cheddar.
510 10G 55G 45G

CHOPPED CHICKEN
SALAD WITH ALMOND
GINGER DRESSING
SALAD 1. C
ombine lettuce, carrot, noodles, onion,
sesame seeds, and almonds in a bowl and
toss. Top with chicken.
1/2 cup shredded carrot (65 g)
2 tablespoons chow mein noodles (15 g)
2 tablespoons chopped green onion (10 g) 2. In a separate bowl, stir together dressing
ingredients until mixed. Pour over salad.
1 tablespoon almonds, sliced (10 g)
4 ounces chicken breast, cooked and chopped (115 g)
DRESSING
1/4 cup coconut milk (60 ml)
1 tablespoon almond butter, softened (15 g)
1 teaspoon garlic, minced (5 g)
1 teaspoon ground ginger
1 teaspoon rice wine vinegar (5 ml)
400 16G 31G 34G

MICHAEL KORY’S ULTIMATE COOKBOOK // LUNCH AND DINNER
SOUTHWESTERN
TURKEY MUFFINS
16 ounces ground turkey (455 g) 1. Preheat oven to 375°F (190°C).
2 egg whites
1/2 cup low-fat cheddar cheese (55 g) 2. In a bowl, combine all ingredients and mix with
hands.
1/4 cup corn (40 g)
3. S
pray muffin pan with nonstick cooking spray.
Shape turkey mixture into muffins and place
1/4 cup oats (20 g) into 10 muffin holes.
2 teaspoons Southwestern seasoning
1 teaspoon salt 4. B
ake for 30 minutes or until internal
1 teaspoon Worcestershire sauce (10 ml) temperature reaches 165°F (74°C).
1/2 teaspoon pepper
90 3G 4G 11G
SLOW-COOKED
GROUND TURKEY CHILI
SERVINGS: 5 // PREP TIME 20 MINS // COOK TIME (VARIES) // READY IN 4 - 6 HOURS
1 tablespoon olive oil (15 ml) 1. In a pan, heat olive oil over medium heat.
16 ounces ground turkey (455 g)
1 cup chopped onion (160 g) 2. A
dd turkey, onion, and bell pepper. Break
ground turkey apart with spatula and cook
1/2 cup chopped green bell pepper (90 g) 2
for 10 minutes or until internal temperature
(15-ounce) cans tomato sauce (850 g) reaches 165°F (74°C). Remove from stove.
1 (15-ounce) can black beans (425 g)
3 tablespoons chili powder 3. S
1 teaspoon ground cumin cooking spray. Add turkey mixture and
1 teaspoon garlic powder remaining ingredients and mix. Cook for 4
hours on high or 6 hours on low.
1/2 teaspoon black pepper
250 8G 22G 26G

CLASSIC HOME
COOKED MEATLOAF
24 ounces lean ground beef (680 g) 1. Preheat oven to 350°F (180°C).
1 egg, beaten
3/4 cup oats (60 g) 2. In a mixing bowl, combine all ingredients and
mix with hands.
1/2 cup sugar-free ketchup (120 g)
3. S
pray a 5 x 9-inch loaf pan with nonstick
1 tablespoon Worcestershire sauce (15 ml)
cooking spray and add meatloaf mixture.
1 teaspoon oregano Bake for 50 minutes or until internal
1 teaspoon parsley temperature reaches 160°F (71°C).
1/2 teaspoon salt 4. Remove from oven and cut into 6 slices.
1/2 teaspoon pepper
220 6G 12G 26G

TURKEY CHEESEBURGER
MEATLOAF
20 ounces ground turkey (565 g) 1. Preheat oven to 350°F (177°C).
1 slice bread, ripped into pieces 2. In a mixing bowl, combine all ingredients and
mix with hands.
1 egg
1 cup low-fat cheddar cheese (115 g)
3. S
pray 5 x 9-inch loaf pan with nonstick cooking
1/2 cup sugar-free ketchup (120 g)
spray and add meatloaf mixture. Bake for 50
1/2 cup oats (40 g) minutes or until internal temperature reaches
1/4 cup chopped onion (40 g) 165°F (74°C).
1 tablespoon horseradish mustard (15 g)
4. Remove from oven and cut into 6 slices.
270 13G 13G 27G

GROUND TURKEY
STUFFED PEPPERS
1 cup quinoa, dry (185 g) 1. P
pan with aluminum foil.
16 ounces ground turkey (455 g)
1 (14.5-ounce) can diced tomatoes (410 g) 2. C
ook quinoa according to package
instructions. Set aside.
1 teaspoon garlic powder 3. S
place over medium heat. Add turkey and cook
1 teaspoon paprika for 10 minutes or until internal temperature
1/2 teaspoon salt reaches 165°F (74°C).
1/2 teaspoon pepper 4. A
dd diced tomatoes, onion, seasonings,
1 tablespoon Worcestershire sauce (15 ml) Worcestershire sauce, and olive oil. Continue
to cook for 5 minutes.
2 teaspoons olive oil (10 ml)
7 red bell peppers, halved, seeds removed 5. Add cooked quinoa and stir.
1/2 cup low-fat mozzarella cheese (60 g) 6. F

ill peppers with turkey and quinoa mixture.
Place filled peppers into prepared baking pan.
Cover with aluminum foil. Bake for 30 minutes.
7. R
emove foil from top, sprinkle stuffed peppers
with mozzarella, and place back in oven 5
minutes or until cheese is melted.
270 9G 29G 21G

TURKEY JALAPEÑO
POPPERS
8 ounces ground turkey, cooked (225 g) 1. Preheat oven to 350°F (177°C).
4 ounces low-fat cream cheese, softened (115 g)
1/4 cup chopped onion 2. In small bowl, combine cooked turkey, cream
cheese, onion, 1/3 cup of the mozzarella, and
1 cup fat-free mozzarella cheese (115 g), divided
seasonings. Stir until blended.
1/2 teaspoon salt
3. C
over baking pan with aluminum foil and place
1/2 teaspoon pepper jalapeños on top. Fill each jalapeño with cream
12 jalapeños, halved and seeded (170 g) cheese mixture. Bake for 20 minutes.
4. R
emove from oven. Sprinkle with remaining
2/3 cup mozzarella and bake for additional 5
minutes or until cheese is melted.
240 8G 8G 34G
TURKEY AND
PEPPER JACK MELT
4 slices bread 1. S
2 tablespoons light butter, melted (30 g)
2 slices pepper jack cheese
2. B
rush bread with butter. Add 1 slice pepper
5 ounces turkey, sliced (140 g)
jack to bread, then half the turkey, 1 tomato
2 tomato slices (20 g) slice, and 1 tablespoon basil. Top with another
2 tablespoons basil, chopped bread slice to create sandwich. Repeat
process with remaining ingredients.
3. A
dd sandwiches to pan and cook for 2
minutes each side or until cheese is melted.
300 11G 26G 20G

CHEESEBURGER
MACARONI AND CHEESE
20 ounces lean ground beef (565 g) 1. S
place over medium heat. Add ground beef and
1 1/2 cups sliced portobello mushrooms (140 g)
cook over medium heat for 10 minutes or until
1 cup chopped onion (120 g) internal temperature reaches 165°F (74°C).
1 cup tomato sauce (250 g) 2. Add mushrooms and onion. Continue to cook.
1 teaspoon oregano
3. A
dd tomato sauce and seasonings while
1/2 teaspoon salt stirring frequently.
1/2 teaspoon pepper 4. In a pot, combine elbow pasta and water. Boil
2 cups elbow pasta (225 g) water, then let simmer for 15 minutes while
covered with lid.
2 cups water (470 ml)
5. P
reheat oven to 350°F (177°C). Drain excess
2 cups fat-free cheddar cheese (225 g)
water from pasta, add cheddar, and stir until
1 cup panko breadcrumbs (60 g) melted. Add beef mixture and stir.
1/4 cup mozzarella cheese (30 g) 6. S
pray 9 x 13-inch baking dish with nonstick
1 tablespoon parsley flakes cooking spray and add macaroni mixture.
Sprinkle with breadcrumbs and mozzarella.
Bake for 10 minutes.
7. Top with parsley flakes.
390 4G 45G 43G

CAJUN TURKEY
BURGERS
16 ounces ground turkey (455 g) 1. In a bowl, combine all ingredients except
hamburger buns and mix with hands.
2. S
hape mixture into 4 burgers and place on grill.
1 tablespoon Worcestershire sauce (15 ml)
Grill for 5 minutes and flip. Grill for additional
1 tablespoon Cajun seasoning 5 minutes or until turkey reaches internal
2 teaspoons hot sauce (10 ml) temperature of 165°F (74°C).
1/2 teaspoon crushed red pepper 3. A
dd to hamburger buns and garnish with
4 hamburger buns toppings of choice.
330 9G 34G 27G

JALAPEÑO
CHEDDAR BURGERS
16 ounces lean ground beef (455 g) 1. In a bowl, combine all ingredients except
1 cup fat-free cheddar cheese (115 g)
2. S
hape mixture into 4 burgers and place onto
1/2 cup chopped jalapeños (70 g)
grill. Grill for 5 minutes and flip. Grill for
1 teaspoon salt additional 5 minutes or until beef reaches
1 teaspoon garlic powder internal temperature of 160°F (71°C).
1/2 teaspoon crushed red pepper
4 hamburger buns 3. A
dd burgers to hamburger buns and garnish
with toppings of choice.
320 6G 27G 37G

BACON STUFFED
BURGERS
16 ounces lean ground beef (455 g) 1. In a bowl, combine all ingredients except
3/4 cup low-fat cheddar cheese (85 g)
2. S
hape mixture into 4 burgers and place onto
grill. Grill for 5 minutes and flip. Grill for
1 teaspoon minced garlic (5 g) additional 5 minutes or until beef reaches
1/2 teaspoon salt internal temperature of 160°F (71°C).
1/2 teaspoon pepper
4 hamburger buns 3. A
dd burgers to hamburger buns and garnish
with toppings of choice.
350 12G 25G 35G

CRISPY CHICKEN
SANDWHICH
SERVINGS: 4 // PREP TIME 40 MINS // COOK TIME 20 MINS // READY IN 1 HR
20 ounces chicken breasts, flattened and quartered 1. In a bowl, combine chicken, pickle juice,
and milk. Pour into sealable plastic bag. Let
(570 g)
marinate for at least 30 minutes in refrigerator.
1/2 cup pickle juice (120 ml)
2. In a bowl, Combine flour, breadcrumbs,
1/2 cup flour (60 g) sweetener, and seasonings. In a separate bowl,
1/2 cup Panko breadcrumbs (30 g) beat the eggs.
1 teaspoon garlic powder 3. R
emove chicken from marinade and dredge in
1 teaspoon paprika egg mixture then flour mixture.
1/2 teaspoon celery seeds

lace chicken in a single layer in air fryer
basket and spray with nonstick cooking spray.
1/2 teaspoon salt
Cook at 350°F (177°C) for 15-20 minutes,
2 eggs flipping halfway.
4 hamburger buns
5. A
ssemble sandwich and add lettuce, tomatoes
and pickles, if desired.
250 4G 20G 33G

CRISPY
PANKO TILAPIA
of baking pan with aluminum foil and spray
1 teaspoon lemon zest
1/2 teaspoon salt
2. In a bowl, combine breadcrumbs, lemon zest,
and seasonings, and mix with hands. Put
1/4 teaspoon pepper coconut milk in another bowl.
1/2 cup coconut milk (120 ml)
3. D
ip tilapia in coconut milk and then in
16 ounces tilapia, patted dry (455 g) breadcrumb mixture to coat. Place in prepared
3 tablespoons light butter, melted (45 g) pan. Cover pan with aluminum foil. Bake for 15
2 tablespoons lemon juice (30 ml) minutes.
4. R
emove from oven and pour butter over top of
tilapia. Return to oven uncovered for additional
5 minutes or until tilapia reaches internal
temperature of 145°F (63o°C).
5. Squeeze lemon juice over tilapia.
190 7G 10G 21G

BROILED
PARMESAN TILAPIA
1/2 cup Parmesan cheese (40 g) 1. T
urn broiler to high. Cover bottom of baking
pan with aluminum foil and spray with
2 tablespoons light mayonnaise (30 g)
2. In a bowl, mix together Parmesan, mayonnaise,
1/2 teaspoon salt butter, lemon juice, and seasonings.
1/2 teaspoon pepper
1/2 teaspoon dill 3. S
et tilapia filet’s on baking pan and broil for 3
16 ounces tilapia, patted dry (455 g) minutes. Remove from oven and flip tilapia.
Spread Parmesan mixture on top.
4. B
roil for additional 3 minutes. Ensure tilapia
210 10G 1G 29G

TOMATO
WALNUT TILAPIA
2 tablespoons lemon juice (30 ml) 1. Turn broiler to high heat.
16 ounces tilapia, patted dry (455 g)
1/2 teaspoon salt 2. S
place over medium heat. Add lemon juice and
1/4 teaspoon pepper
tilapia. Season with salt and pepper. Cook for
1/4 cup walnuts, chopped (30 g) 3 minutes each side and then remove from
1/4 cup breadcrumbs (30 g) stove.
1/2 teaspoon lemon zest 3. In a bowl, mix walnuts, breadcrumbs, butter,
8 tomato slices (80 g) and lemon zest.
4. L
ine baking pan with aluminum foil and spray
with nonstick cooking spray. Set tilapia filet’s
on baking pan. Top with tomato slices. Spoon
walnut mixture over tilapia.
5. B
roil for 3 minutes. Ensure tilapia reaches
210 10G 6G 22G

CRISPY OVEN-BAKED
SHRIMP
reheat oven to 350°F (180°C). Spray a baking
sheet with nonstick cooking spray.
1/2 teaspoon pepper
1/2 teaspoon salt
2. In a bowl, combine breadcrumbs and
seasonings. In another bowl, stir together egg
2 egg whites whites, egg, and lemon juice.
1 egg, beaten
3 tablespoons lemon juice (45 ml) 3. D
ip shrimp in egg mixture and then in
9 ounces shrimp, tails removed (255 g) breadcrumb mixture to coat. Place on
2 tablespoons light butter, melted (30 g) prepared baking sheet.
4. P
our melted butter over shrimp. Bake for 20
minutes or until crispy.
270 8G 14G 33G

TUNA PATTIES
3 (5-ounce) cans tuna, drained (425 g) 1. In a bowl, combine all ingredients except olive
oil and mix with hands. Form into 4 patties.
2 eggs, beaten
2. A
dd olive oil to a pan and place over medium
heat.
2 tablespoons chopped green onion (10 g)
2 teaspoons Dijon mustard (10 g)
3. A
dd tuna patties and cook for 5 minutes per
1 teaspoon parsley side.
1/2 teaspoon salt
1/4 teaspoon pepper
210 7G 11G 23G

TURKEY PEPPERONI
PIZZA BAGELS
2 bagels, sliced 1. Preheat oven to 420°F (215°C).
1/2 cup pizza sauce (125 g)
1/2 cup low-fat mozzarella cheese (55 g) 2. P
lace sliced bagels on a pizza pan rounded-
side down.
2 tablespoons low-fat cheddar cheese (15 g)
3. S
pread pizza sauce on bagels. Top with
mozzarella, cheddar, garlic powder, oregano,
6 slices turkey pepperoni, quartered (10 g) and turkey pepperoni. Bake for 6–8 minutes.
3 tablespoons basil, chopped (10 g)
4. Top with each pizza with basil.
230 7G 30G 11G

BARBECUE
CHICKEN PIZZAS
2 pitas 1. Preheat over to 400°F (205°C).
1/4 cup barbeque sauce (70 g) 2. P
lace pitas on a pizza pan and brush with olive
oil.
1/2 teaspoon onion powder
3. S
pread barbeque sauce on top of pitas and
1/4 teaspoon pepper
top with seasonings, mozzarella, chicken, and
1 cup low-fat mozzarella cheese (110 g) onion. Bake for 10 minutes.
4 ounces chicken breast, cooked and sliced (85 g)
2 tablespoons diced onion (20 g)
350 9G 35G 34G

CHICKEN AND RANCH

POCKET PIZZAS
8 ounces chicken breast, cooked and diced (200 g) 1. Preheat over to 400°F (205°C).
1 cup low-fat mozzarella cheese (110 g) 2. In a bowl, stir together chicken, onion,
mozzarella, ranch dressing, and seasonings.
3. Add spinach leaves and stir again.
1/2 teaspoon salt
1/4 teaspoon pepper 4. O
pen pitas and add an equal amount of
chicken mixture to each one.
3 pitas, halved
5. S
pray nonstick cooking spray on top of each
pita and bake for 10 minutes.
160 6G 11G 16G

PERSONAL
PITA PIZZAS
2 pitas 1. Preheat over to 400°F (205°C).
2 teaspoons olive oil
1/2 cup pizza sauce (190 g) 2. P
lace pitas on a pizza pan and brush with olive
oil.
1/2 teaspoon basil
3. S
pread pizza sauce on top of pitas. Top with
seasonings, mozzarella, cheddar, and toppings
3/4 cup low-fat mozzarella cheese (85 g) of your choice. Bake for 10 minutes.
2 tablespoons low-fat cheddar cheese (15 g)
Parmesan cheese 4. R
emove from oven and sprinkle Parmesan on
top.
280 8G 25G 28G

ZUCCHINI
PIZZA BOATS
4 zucchini, halved (800 g) 1. P
reheat over to 400°F (205°C). Line a baking
16 ounces ground turkey, cooked (450 g)
1 cup pizza sauce (240 ml)
2. S
coop out insides of zucchini. Set insides
aside, and set zucchini on prepared baking
1 teaspoon garlic powder sheet.
1 teaspoon oregano
1/2 teaspoon salt 3. In a large bowl, combine turkey, pizza sauce,
1/2 teaspoon pepper olive oil, and seasonings. Mix until ingredients
1 cup low-fat mozzarella cheese (115 g) are combined.

1 tablespoon crushed red pepper 4. S
coop turkey mixture and fill 8 zucchini halves.
Top with mozzarella, Parmesan, and crushed
red pepper.
5. B
ake for 20 minutes or until cheeses are
melted.
180 6G 7G 22G
CAULIFLOWER
CRUST PIZZA
CRUST 1. P
2 cups grated cauliflower (500 g)
1/4 cup water (60 ml)
2. In a pot, steam cauliflower over boiling water
for 10 minutes or until tender. Once cooled,
1/2 cup fat-free mozzarella cheese (55 g) place cooked cauliflower on plate and press
1 egg dry with towel.
1 teaspoon oregano
1/2 teaspoon basil 3. Make crust: In a bowl, stir together cauliflower,
Parmesan, mozzarella, egg, and spices. Form
1/2 teaspoon garlic
into dough with hands and shape into pizza on
baking sheet. Bake for 20 minutes.
TOPPINGS
1/2 cup pizza sauce (120 ml)

4. Add toppings: Remove crust from oven and
3/4 cup fat-free mozzarella cheese (85 g)
spread with pizza sauce. Top with mozzarella.
Bake for additional 5 minutes or until cheese
melts.
320 8G 12G 39G

FAST-FOOD STYLE
GRILLED NUGGETS
16 ounces chicken breast, cubed (455g) 1. C
ombine chicken, pickle juice, and milk into
sealable plastic bag. Let marinate for at least
3/4 cup pickle juice (180 ml)
30 minutes in refrigerator.
2. R
emove chicken from marinade, add to a bowl,
1 teaspoon onion powder add seasonings, and combine.
1 teaspoon paprika
1/2 teaspoon pepper basket and spray with non-stick cooking spray.
4. C
ook at 375°F (190°F) for 10-12 minutes or
until chicken reaches internal temperature of
165°F (77°C).
115 1G 2G 26G
CHICKEN BACON
RANCH WRAPS
18 ounces chicken breast (510 g) 1. In a bowl, combine chicken, olive oil, and
seasonings. Mix to coat.
1 teaspoon olive oil (5 ml)
1 teaspoon salt
2. S
pray pan with non-stick cooking spray. Place
1/2 teaspoon pepper
chicken on pan over medium heat and cook for
½ teaspoon garlic powder 6-8 minutes per side or until chicken reaches
½ teaspoon chili powder internal temperature of 165°F (77°C). Slice
½ teaspoon cumin into pieces.
3 large tortillas
1/4 cup fat-free mozzarella (30 g) 3. D
istribute cooked chicken, mozzarella cheese,
bacon crumbles, green onions and ranch
1/4 cup avocado (40 g)
among tortillas and wrap tightly.
1 cooked bacon strip, crumbled
1 tablespoon green onions, chopped
4. C
ook wraps on pan over medium heat for 2
2 tablespoons fat-free ranch (30 g) minutes on each side.
500 15G 45G 45G

HOMEMADE PIZZA
BAGEL BITES
8 mini bagels (cut in half) 1. Preheat oven to 400°F (205°C).
1 cup pizza sauce (250 g)
2 cups low-fat mozzarella (225 g) 2. P
lace sliced bagels on a baking sheet,
rounded-side down.
16 turkey pepperoni (30 g)
1/2 teaspoon basil
3. S
pread pizza sauce on bagels. Top with
mozzarella, pepperoni, and basil.
4. Bake for 8-10 minutes.
110 3G 15G 7G
LEMON PEPPER
CHICKEN TENDERS
2 eggs 1. In a shallow dish, mix flour and 1 tablespoon
lemon pepper seasoning.
1 teaspoon lemon pepper 2. In a bowl, combine breadcrumbs, parmesan,
and seasonings. In a separate bowl, beat
eggs.
3. C
over chicken tenders in flour mixture. Dip
1 tablespoon lemon pepper
chicken into eggs and then into seasoned
1 tablespoon garlic powder breadcrumb mixture to fully coat.
1 tablespoon onion powder
4. Repeat with remaining chicken tenders.
1/2 teaspoon salt
20 ounces chicken breast tenderloins
Cook at 375°F (190°C) for 12 minutes or until
SAUCE (77°C).
3 tablespoons butter (45 g) 6. C
ombine sauce ingredients in a small
1 tablespoon honey (20 g) saucepan over medium heat, stirring
1 tablespoon chili garlic hot sauce frequently. Once butter is fully melted, pour
sauce over chicken tenders and stir to coat.
1/2 teaspoon pepper
2 tablespoons lemon juice (30 ml)
275 8G 21G 31G

HONEY GARLIC
CHICKEN
16 ounces chicken tenderloins (455 g) 1. A
dd chicken to a large mixing bowl with
cornstarch, oregano, onion powder, chili
3 tablespoons cornstarch (25 g)
powder, salt, and pepper. Mix with hands to
1 teaspoon oregano coat.
1/2 teaspoon chili powder 2. In a saucepan over medium heat, melt butter
1/2 teaspoon salt and then add chicken. Cook for 5 minutes. Flip
1/2 teaspoon pepper to cook other side for additional 5 minutes or
1 tablespoon butter 165°F (77°C).
1/4 cup soy sauce (60 ml)
3 tablespoons honey (60 g)
3. In a small bowl, whisk together soy sauce,
2 tablespoons minced garlic (30 g) honey minced garlic, rice vinegar, chili garlic
1 tablespoon rice vinegar (15 ml) hot sauce, and minced ginger.
1 tablespoon chili garlic hot sauce (15 ml)

1 teaspoon minced ginger 4. P
our honey garlic mixture over chicken and
simmer for 2 minutes before serving.
200 2G 20G 23G

AIR FRIED
CHICKEN PARMESAN
32 ounces chicken breast, flattened (905 g) 1. In a small bowl, combine breadcrumbs,
Parmesan, and seasonings.
2 eggs
1/2 cup Italian breadcrumbs (55 g) 2. In a separate bowl, whisk eggs.
1/4 cup Panko breadcrumbs (15 g) 3. D
ip chicken in eggs and then in breadcrumb
1/4 cup Parmesan cheese (30 g) mixture to coat. Repeat process with
remaining chicken.
1/2 teaspoon oregano 4. P
lace chicken in a single layer of air fryer
1/2 teaspoon salt basket, and spray with nonstick cooking spray.
1/2 teaspoon pepper 5. C

ook at 375°F (190°F) for 18-20 minutes or
1 cup marinara sauce (255 g) until chicken reaches an internal temperature
of 165°F, flipping halfway.
1 cup low-fat mozzarella (110 g)
6. R
emove chicken from basket and pour
marinara sauce over chicken. Sprinkle
mozzarella on top of sauce.
430 11G 19G 61G

CREAMY BUFFALO
CHICKEN PASTA
16 ounces cooked chicken breasts, sliced (455 g) 1. In a pan, melt butter on medium heat. Add
minced garlic and onion, and saute until onion
2 tablespoons light butter (30 g)
is translucent.
1 cup diced onions (120 g)
2 tablespoons minced garlic (30 g)
2. A
dd cooked chicken, seasonings, sour cream,
1/2 teaspoon salt and pepper Greek yogurt to pan. Continue stirring.
10 ounces pasta (285 g)
1/2 cup light sour cream (120 g) 3. A
dd ranch dressing and buffalo sauce. Mix to
1/2 cup plain fat-free Greek yogurt (115 g) combine. Leave sauce simmering on low heat.
1 tablespoon ranch powder (10 g)
1/2 cup Buffalo hot sauce (120 ml) 4. C
ook pasta according to package instructions.
Once cooked, drain and transfer to mixing
bowl.
5. Combine pasta and creamy sauce.
350 6G 46G 30G

CHIPOTLE STEAK
QUESADILLA
MARINADE 1. In a food processor, combine all marinade
ingredients and process until smooth.
2 chipotle peppers in adobo sauce
3 tablespoons minced garlic (45 g) 2. P
our processed mixture into sealable plastic
bag.
1/2 cup red onion, chopped (75 g)
1 tablespoon olive oil (15 ml) 3. S
eason steak with salt and pepper, then add to
bag with marinade. Let marinate for at least 30
1 teaspoon chili powder
minutes in refrigerator.
1 teaspoon oregano
4. D
iscard marinade, and cook steak on stove top
1 teaspoon cumin
for 3-5 minutes.
1/2 teaspoon salt
5. Slice steak into small cubes.
1/2 teaspoon pepper
6. P
lace tortilla in pan. Top with steak and bell
FOR QUESADILLA pepper, distributing to one side of tortilla.
Sprinkle with cheese. Fold tortilla in half to
4 oz steak (115 g)
enclose fillings.
1 tortilla
7. Cook quesadilla for 3 minutes per side.
1 green bell pepper, sliced (165 g)
1/2 cup fat-free mozzarella cheese (55 g) 8. Cut in quarter slices and serve.
290 7G 25G 29G

AIR FRIED CRISPY

CHICKEN NUGGETS
16 ounces ground chicken (455 g) 1. In a bowl, combine chicken, salt, pepper and
breadcrumbs.
1 cup Panko breadcrumbs (60 g)
2. In a second bowl, combine breadcrumbs and
1/2 tsp onion powder
remainder of seasonings.
1/2 tsp garlic powder
1/2 tsp paprika
3. In a third bowl, place beaten eggs.
1/2 tsp chili powder
1/2 tsp salt
4. D
ip chicken in egg mixture and then in
1/2 tsp pepper breadcrumb mixture to coat.
2 eggs, beaten
5. P
6. C
ook at 350°F (177°C) for 15 minutes, flipping
halfway.
270 10G 17G 25G

CREAMY
MAC & CHEESE
3 cups of water (720 ml) 1. In a pot, combine water, milk, butter, mustard,
salt, pepper and garlic powder. Bring to a boil.
2 tablespoons light butter (30 g)
2. A
dd pasta and cook for 7-10 minutes, stirring
3 tablespoons mustard (45 g)
occasionally.
1/2 teaspoon salt
3. R
emove from heat. Stir in cheddar cheese and
1/2 teaspoon pepper yogurt, mix well to combine.
3 cups elbow pasta (670 g)
1-1/4 cup low-fat shredded cheddar cheese (140 g)
310 8G 43G 16G

RESTAURANT-STYLE
CHIPOTLE CHICKEN
MARINADE 1. In a blender or food processor, combine all
marinade ingredients and blend until smooth.
2 chipotle pepper in adobo sauce
Pour into sealable plastic bag.
3 tablespoons minced garlic (45 g)
2. P
1/2 cup chopped red onion (75 g) add to bag with marinade.
1 teaspoon oregano 3. Marinate for at least 30 minutes in refrigerator.
1 teaspoon cumin
pray a skillet with nonstick cooking spray
1/2 teaspoon pepper and heat on medium. Cook the chicken for 6-8
minutes each side or until chicken reaches an
2 lbs chicken breast (905 g)
5. T
ransfer to a cutting board and slice into small
cubes.
6. U
se this recipe to create chipotle chicken
burrito bowls, burritos, or quesadillas.
130 3G 1G 23G
CRUNCHY HANDHELD
BEEF TACO WRAP
16 ounces ground beef (455 g) 1. S
1 tablespoon minced garlic (15 g) place over medium heat.
1 teaspoon cumin
2. A
dd beef, garlic, and seasonings. Break beef
1 teaspoon salt
into pieces with spatula. Cook for 10 minutes
1 teaspoon chili powder or until beef reaches internal temperature of
1/2 teaspoon pepper 160’F (71’C).
WRAP INGREDIENTS 3. Lay tortilla on a flat surface.

4 tostada shells
4 large tortillas 4. T
op tortilla with beef. Drizzle nacho cheese on
top. Place tostada shell over cheese.
1/4 cup nacho cheese dip (60 g)
5. S
pread a thin layer of Greek yogurt over
1/4 cup shredded romaine lettuce (15 g) tostada shell.
1/4 tomatoes, diced (40 g)
1 cup fat-free cheddar cheese (115 g) 6. Top with lettuce, tomato, and cheese.
7. F
old edges of tortilla over center, covering the
fillings.
8. Spray tortilla with cooking spray.
9. P
lace wrap seam-side down onto a preheated
PER-SERVING NUTRITION FACTS.skillet. Cook for 1-2 minutes, flip over and
cook an additional 1-2 minutes or until golden-
brown.
470 15G 38G 47G

COOL RANCH
CHICKEN TENDERS
4 ounce cool ranch chips, crushed (115 g) 1. In a bowl, combine crushed chips,
breadcrumbs, ranch powder, garlic powder,
1 cup Panko breadcrumbs (60 g)
onion powder, and paprika.
1 tablespoon ranch powder (3 g)
2. In a separate bowl, beat eggs.
3. In a third bowl, combine flour, salt, and pepper.
1/2 teaspoon salt
1/2 teaspoon
4. D
ip chicken in eggs, flour, then breadcrumb
1/2 cup flour (60 g) mixture.
2 eggs
2 lbs chicken breast tenderloins (905 g)
5. P
Cook at 350°F (177°C) for 15 minutes or until
chicken reaches an internal temperature of
165°F (75°C).
250 6G 21G 26G

HEALTHY
PEPPERONI PIZZA
6 small naan rounds 1. Preheat oven to 350°F (177°C).
3/4 cup pizza sauce (180 g) 2. Place naan rounds in a baking dish.
1/2 teaspoon salt 3. B
rush naan rounds with olive oil. Spread sauce
pizza on top. Top with seasonings, cheese,
2-1/4 cup fat free mozzarella cheese (250 g)
pepperoni, and basil.
9 turkey pepperoni, cut into quarters (15 g)
1/2 teaspoon basil
4. Bake for 8 minutes.
220 7G 22G 19G

AIR FRIED CRISPY

COCONUT SHRIMP
12 ounces cooked shrimp (340 g) 1. In a bowl, combine flour and seasonings. In
another bowl, beat eggs.
1/2 teaspoon salt
2. In a third bowl, combine coconut flakes and
1/2 teaspoon pepper
breadcrumbs.
1/2 teaspoon dried parsley
2 eggs
3. D
ip shrimp in flour, then eggs, then
3/4 cup coconut flakes (45 g) breadcrumb mixture to coat.
1/4 cup Panko breadcrumb (30 g)
4. P
lace shrimp in a single layer in air fryer basket
and spray with nonstick cooking spray.
5. C
ook at 350°F (177°C) for 10 minutes or until
crispy.
300 14G 21G 23G

ORANGE
CHICKEN
2 lbs chicken breast, cubed (905 g) 1. P
dish with nonstick cooking spray.
1/2 teaspoon salt 2. A
dd chicken to baking dish and season with
garlic powder, salt, paprika, and pepper.
1/2 teaspoon pepper 3. B
an internal temperature of 165°F (75°C).
ORANGE SAUCE 4. In a skillet over medium heat, add sesame oil,
2 tablespoons sesame oil (30 ml) garlic and ginger.
2 tablespoons minced garlic (30 g) 5. S

tir in orange juice, sweetener, soy sauce,
2 tablespoons grated ginger (30 g) vinegar, orange zest, crushed red pepper, and
cornstarch. Continue stirring for 5 minutes or
1 cup orange juice (240 ml)
until thickened.
6. Add chicken to sauce and stir to coat.
1 tablespoon apple cider vinegar (15 ml) 7. If desired, serve with white rice.
2 tablespoons cornstarch (15 g)
1 tablespoon orange zest
1/2 teaspoon crushed red pepper
210 5G 7G 33G
RESTAURANT-STYLE
CRISPY CHICKEN
NUGGETS
SERVINGS: 4 // PREP TIME 1 HR 10 MINS // COOK TIME 15 MINS // READY IN 1 HR 25 MINS
MARINADE 1. P
lace marinade ingredients into sealable
plastic bag. Add chicken to bag with marinade.
1 pound chicken breast, cubed (455 g)
Let marinate for at least 1 hour in refrigerator.
1 cup pickle juice (240 ml)
2. In a bowl, combine breading ingredients and
mix well.
BREADING

3. R
emove chicken from marinade and coat
1/2 cup panko breadcrumbs (30 g) chicken in breading mixture.
1/2 teaspoon salt
1/2 teaspoon paprika basket and spray with nonstick cooking spray.
Cook at 375°F (190°F) for 15 minutes or until
chicken reaches an internal temperature of
1/2 teaspoon onion powder 165°F (75°C).
200 4G 20G 25G

AIR-FRYER CHICKEN
TENDERS
SERVINGS: 8 // PREP TIME 45 MINS // COOK TIME 20 MINS // READY IN 1 HR 5 MINS
32oz chicken breast tenderloins (905g) 1. In a large bowl, combine chicken, pickle juice,
1-1/2 cup dill pickle juice (360ml) and almond milk.
1/2 cup almond milk (120ml) 2. L

et chicken marinate for 30-60 minutes in
1-1/2 cup panko breadcrumbs (90g) refrigerator.
1/2 cup flour (60g) 3. In separate bowl, combine panko
2 tsp zero-calorie sweetener breadcrumbs, flour and seasonings.
1 tsp salt
4. In a third bowl, beat two eggs.
1 tsp pepper
1 tsp garlic powder 5. R
emove chicken from marinade and dip into
egg mixture, then breading mixture.
1 tsp onion powder
1 tsp paprika 6. P
2 eggs basket and spray with nonstick cooking spray.
7. A
ir fry at 400°F (205°C) for 15-20 minutes,
flipping halfway.
200 2G 16G 29G

AIR-FRIED BACON
CHEESE FRIES
// DIRECTIONS
// INGREDIENTS 1. P
eel potatoes and cut into ½ inch thick slices
1.5lbs russet potatoes lengthwise.
1 tsp salt 2. Soak potatoes in cold water for 30 minutes.

1 tsp pepper
3. Drain water and pat fries dry with dish towel.
1 tsp garlic powder
1/4 cup almond milk (60ml) 4. T
ransfer fries into bowl and season with
nonstick cooking spray, salt, pepper, and garlic
1 tbsp low-fat cream cheese (15g)
powder.
1 tbsp light butter (15g)
1 tbsp cheddar powder (8g) *optional* 5. S
pray air fryer basket with nonstick cooking
spray.
3/4 cup low-fat cheddar cheese (85g)
3 crumbled strips of bacon (15g) 6. A
dd potatoes to basket of air fryer and air fry
1/4 cup green onions (25g) at 400°F (205°C) for 20-25 minutes, flipping
halfway.
1 tbsp light ranch (15ml)
7. In a stovetop pan over medium heat, combine
almond milk, cream cheese, butter and
cheddar powder. Stir until melted.
8. T
urn off heat and add cheddar cheese and
continuously stir until thick cheese forms.
Pour cheese sauce over cooked fries. Top with
crumbled bacon, green onions, and light ranch.
230 7G 33G 7G
CHIPOTLE CHICKEN
GRILLED CHEESE
SANDWICH
// DIRECTIONS
// INGREDIENTS
1. In a mixing bowl, combine Greek yogurt, cream
1/4 cup fat-free Greek yogurt (55g) cheese, lime juice, salt, pepper, onion powder,
2 tbsp low-fat cream cheese (30g) paprika, chipotle pepper, and cooked shredded
1/2 lime juice chicken.
1/2 tsp salt

1/2 tsp pepper 2. S
pray one side of bread with spray butter and
1/2 tsp onion powder season with garlic powder and parsley.
1/2 tsp paprika

1 minced chipotle pepper in adobo sauce (15g) 3. F
lip over bread slice and top with layer of fat-
6oz shredded cooked chicken breast (170g) free mozzarella, chipotle chicken mixture, and
additional layer of cheese.
4 slices bread
1 tsp garlic powder
1 tsp parsley 4. T
op sandwich with other slice of bread.
Repeat this process to make second
3/4 cup fat-free mozzarella cheese (85g)
sandwich.
5. P
lace sandwiches on griddle of medium heat
for 3-5 minutes per side, covering with a lid.
410 6G 29G 41G

LOW-CALORIE BUFFALO
CHICKEN RANCH DIP
// DIRECTIONS
// INGREDIENTS
1-1/4 cup Greek yogurt (275g)
2 cups shredded cooked chicken breast (300g)
2. In a mixing bowl, combine greek yogurt,
3/4 cup low-fat cottage cheese (170g) cooked chicken, cottage cheese, 1 cup
1 cup fat-free shredded cheddar cheese (115g) cheddar cheese, hot sauce, seasonings, ranch
1/2 cup buffalo hot sauce (120ml) powder.
1 tsp salt
1 tsp pepper 3. T
ransfer chicken mixture to 1 quart baking
1 tsp garlic powder dish.
1 tsp onion powder
1-1/2 tbsp ranch powder (15g) 4. S
prinkle ½ cup shredded cheddar cheese on
1/2 cup fat-free shredded cheddar cheese (55g) top and bake for 20 minutes.
TOPPINGS: 5. T
op with blue cheese, ranch, buffalo hot sauce,
1/4 cup blue cheese (30g) and green onions.
2 tbsp fat-free ranch (30ml)
2 tbsp buffalo hot sauce (30ml)
1/4 cup green onions (25g)
250 3G 10G 45G

LEMON PEPPER
CHICKEN WINGS
// DIRECTIONS
// INGREDIENTS
1. P
at chicken wings dry and place in mixing
2 lbs chicken wings (910g) bowl.
1-1/2 tbsp baking powder
1 tsp salt 2. A
dd baking powder, salt, pepper, garlic powder,
1 tsp pepper paprika, and onion powder and mix to fully
1 tsp garlic powder coat chicken.
1 tsp paprika
1 tsp onion powder 3. P
lace chicken in single layer in air fryer basket
2 tbsp light butter (30) and spray with nonstick cooking spray. Air
2 tbsp lemon juice (30ml) fry at 400°F (205°C) for 20 minutes, flipping
halfway, or until internal temperature reaches
1 tbsp hot sauce (15ml)
165°F (74°C).
2 tsp honey (15g)
2 tsp lemon pepper
4. In a saucepan over medium heat, combine
butter, lemon juice, hot sauce, honey, lemon
2 tsp parsley flakes pepper, and garlic powder and whisk until
butter melts.
5. P
our sauce over cooked chicken wings and
toss to coat. Top with parsley flakes.
190 15G 1G 14G

SWEET & SOUR

CHICKEN
// DIRECTIONS
// INGREDIENTS
1. In a large bowl, combine sliced chicken,
20 oz chicken breast, sliced (570g) cornstarch, salt, garlic powder, pepper and mix
3 tbsp cornstarch (25g) until coated.
1 tsp salt
1 tsp garlic powder 2. In stovetop pan over medium heat, add olive
1/2 tsp pepper oil and chicken.
1 tbsp olive oil (15ml)
1/4 cup pineapple juice (60ml) 3. In separate bowl, add pineapple juice, ketchup,
3 tbsp sugar-free ketchup (50g) brown sugar sweetener, apple cider vinegar,
2 tbsp zero-calorie brown sugar sweetener soy sauce, cornstarch, and garlic and whisk to
form sauce.
2 tbsp apple cider vinegar (30ml)
2 tbsp soy sauce (30ml)
1 tbsp cornstarch (8g) 4. A
dd diced red peppers and onions to pan with
chicken.
2 tsp minced garlic
1 cup diced red pepper (150g)
1 cup diced onion (130g) 5. C
ook until chicken for 10 mins or reaches
6. P
our sweet and sour sauce into pan and let
simmer for 5 minutes until thickens.
190 3G 13G 24G

KUNG PAO CHICKEN
// DIRECTIONS
// INGREDIENTS
1. In a bowl, add chicken, cornstarch, soy sauce,
16oz chicken breast, cut into bite-sized pieces and rice cooking wine to coat.
(455g)
1 tbsp cornstarch (8g) 2. In a separate bowl, whisk together the sauce
1 tbsp soy sauce (15ml) ingredients to bowl.
1 tbsp rice cooking wine (15ml)
1 tsp olive oil (5ml) 3. In a stovetop pan over medium heat, add olive
1 tbsp minced garlic oil, garlic, ginger, and dried chili peppers.
1 tbsp minced ginger
3 dried chili peppers (optional) 4. T
ransfer coated chicken and bell peppers into
1 diced bell pepper (120g) pan. Cook for 10 mins or until chicken reaches
SAUCE INGREDIENTS:
2 tbsp rice vinegar (30ml) 5. A
dd sauce to pan and let simmer for 3-5
1 tbsp soy sauce (15ml) minutes, stirring occasionally.
1 tbsp hoisin sauce (15g)
2 tsp sesame oil (10ml) 6. Top with peanuts and green onions if desired.
2 tsp honey (15g)
1 tsp minced garlic (3g)
1 tsp cornstarch (3g)
210 9G 9G 23G
CRISPY BUFFALO
CHICKEN TENDERS
// DIRECTIONS
// INGREDIENTS
1. In a bowl, combine flour, salt, pepper, and
1/3 cup flour (40g) garlic powder.
1 tsp salt
2. In a second bowl, combine beaten eggs and 2
1 tsp pepper tbsp buffalo hot sauce.
1 tsp garlic powder
3. In a third bowl, combine crushed corn flakes
2 eggs, beaten
and ranch seasoning.
2 tbsp buffalo hot sauce (30ml)
2 cups crushed corn flakes (80g) 4. D
ip chicken tenders in flour, then eggs, then
coat in corn flakes.
1 tbsp ranch seasoning (10g)
16 oz chicken tenderloins (455g) 5. P
3/4 cup buffalo hot sauce (180ml) basket and spray with nonstick cooking spray.
1 tbsp honey (20g) 6. A
ir fry at 400°F (205°C) for 15 minutes or until
(74°C), flipping halfway.
7. In a separate bowl, mix ¾ cup buffalo hot

sauce and honey.
8. Pour sauce over cooked chicken tenders.
250 3G 25G 27G

FAST FOOD COPYCAT

CHICKEN QUESADILLA
4 tortillas 1. In a bowl, combine sauce ingredients.
1 cup fat-free cheddar cheese (110g) 2. S
pread half the sauce across 2 tortillas.
1/2 cup low-fat mozzarella (55g) Sprinkle cheddar, mozzarella, and cooked
6oz cooked shredded chicken breast (170g) shredded chicken breast on top of sauce.
3. Cover with another tortilla on top.

FOR SAUCE:
4. P
lace quesadilla in a stovetop pan over
3 tbsp light mayo (45g)
medium heat and cover with a lid. Cook for
2 tsp minced jalapenos 3 minutes per side. Cut into quarter slices to
2 tsp liquid from jar of jalapenos (10ml) serve.
3/4 tsp zero calorie sweetener
1/2 tsp cumin
½ tsp paprika
½ tsp garlic powder
½ tsp salt
1/4 tsp cayenne pepper
300 9G 27G 28G

CRISPY BUTTERMILK
CHICKEN TENDERS
2lbs chicken tenderloins (910g) 1. In a bowl, combine chicken, buttermilk, almond
milk and hot sauce.
1 cup light buttermilk (240ml)
1 cup almond milk (240ml) 2. Cover and refrigerate for at least 1 hour.
1/2 cup hot sauce (120ml)
3. In a second bowl, whisk together flour, salt,
1-1/2 cup flour (180g) pepper, paprika, chili powder, and cayenne
1 tbsp salt pepper.
1 tbsp pepper
4. In a third bowl, combine beaten eggs and hot
1 tbsp paprika sauce.
1 tbsp chili powder
5. D
ip chicken in flour mixture, then egg mixture,
1/2 tsp cayenne pepper
then back to flour mixture to coat.
3 eggs, beaten
1/2 cup hot sauce (120ml) 6. P
Air fry at 400°F (205°C) for 15 minutes or until
(74°C), flipping halfway.
220 8G 18G 27G

BUFFALO CHICKEN
MACARONI & CHEESE
3 tbsp light butter (45g) 1. In a stovetop pan over low-medium heat, add
butter and flour and whisk.
3 tbsp flour (25g)
2 cups almond milk (240ml) 2. S
tir in almond milk and cream cheese.
3oz low fat cream cheese (85g) Continue stirring until melted.
1-1/2 cup fat-free cheddar cheese (170g) 3. A
dd in cheddar and mozzarella and stir until
1 cup low-fat mozzarella (115g) incorporated.
1/2 cup buffalo hot sauce (120ml)
4. A
dd buffalo hot sauce, seasonings, and
2 tsp ranch powder cooked shredded chicken breast.
1 tsp garlic powder
5. C
ook elbow noodles according to package
1 tsp onion powder
directions.
1 tsp ground mustard
1 tsp salt 6. In a separate bowl, pour sauce over cooked
elbow noodles and mix to incorporate.
1/2 tsp pepper
16oz cooked shredded chicken breast (455g) 7. S
pray a baking dish with nonstick cooking
8oz elbow noodles (225g) spray. Transfer noodles into baking dish and
bake for 10 minutes.
380 10G 36G 35G

STUFFED CRUST
CHICKEN PIZZA
3/4 cup self rising flour (90g) 1. P
reheat oven to 400°F (215°C). In a large bowl,
combine flour, garlic powder, salt, and Greek
1 tsp garlic powder
yogurt. Knead with hands to form dough.
1 tsp salt
3/4 cup Greek yogurt (170g) 2. R
oll dough to flatten into a disc to make the
pizza crust.
2 low-fat mozzarella cheese sticks (40g), cut into
bite-sized pieces 3. L
ine edges of crust with pieces of cheese
1/2 cup marinara (115g) sticks.
1/4 cup low-fat mozzarella (30g) 4. F
old dough over the cheese stick pieces to
1/2 cup fat-free mozzarella (60g) form stuffed crust.
3oz cooked chicken breast (85g)
5. T
op pizza dough with marinara, low-fat and fat-
1 tsp Italian seasoning free mozzarella cheese, cooked chicken, Italian
1 tsp crushed red pepper seasoning, and crushed red pepper. Bake for
20 minutes.
430 8G 48G 41G

HONEY SESAME
CHICKEN
16oz diced chicken breast (455g) 1. In mixing bowl, combine diced chicken,
cornstarch, salt, and pepper to coat chicken.
2 tbsp cornstarch (30g)
1/2 tsp salt 2. In a separate bowl, combine soy sauce, honey,
½ tsp pepper sriracha, sesame seeds, garlic, and sesame oil.
3 tbsp soy sauce (45ml) 3. In a stovetop pan over medium heat, add
2 tbsp honey (40g) avocado oil and chicken. Cook chicken for
1 tbsp sriracha (15g) 3-5 minutes per side or until chicken reaches
2 tbsp sesame seeds
1 tsp minced garlic 4. In a separate pan, add green beans and bell
1 tsp sesame oil (5ml) pepper and cook for 5 minutes.
2 cups green beans (225g) 5. A
dd sauce to chicken and simmer for a few
1 sliced yellow bell pepper (120g) minutes until thickened. Combine vegetables
and chicken to serve.
230 6G 16G 26G

BUFFALO CHICKEN
GRILLED CHEESE
6oz cooked shredded chicken breast (170g) 1. In a mixing bowl, combine cooked chicken,
cream cheese, and hot sauce.
1/2 cup buffalo hot sauce (120ml) 2. S
pray one side of bread with spray butter and
4 slices bread season with garlic powder and parsley.
Spray butter 3. F
lip over bread slice and top with layer of
1 tsp garlic powder shredded cheese, buffalo chicken mixture,
1 tsp parsley then additional layer of shredded cheese.
3/4 cup low-fat shredded colby jack cheese (85g) 4. T
op sandwich with other slice of bread. Repeat
this process to make second sandwich.
5. C
ook on griddle of medium heat for 3-5
minutes per side, covering with a lid.
420 14G 38G 35G

GRILLED CHICKEN
SANDWICH
16oz chicken breast (455g), flattened and halved 1. In a bowl, combine chicken, pickle juice, and
milk. Cover and refrigerate for at least 30
3/4 cup pickle juice (180ml)
minutes to marinate.
1 tsp salt 2. P
our out marinade from bowl and add
seasonings to coat chicken.
1 tsp garlic powder
1 tsp paprika basket and spray with nonstick cooking spray.
Air fry at 350°F (177°C) for 15 minutes, flipping
1/2 tsp pepper
halfway.
4 hamburger buns
4. In a small bowl, combine sauce ingredients.
SAUCE INGREDIENTS:
Assemble sandwich onto hamburger buns
with sauce and chicken to serve.
1/4 cup light mayo (60g)
1 tbsp sugar-free BBQ sauce (15g)
1 tbsp honey (15g)
1 tbsp mustard (15g)
270 6G 27G 26G

PEPPERONI PIZZA
POCKETS
1-1/2 cup flour (180g) 1. In a large bowl, combine flour, salt, and Greek
yogurt.
1 tsp salt
1 cup fat-free plain Greek yogurt (225g) 2. K
nead with hands to form dough. Roll dough
3/4 cup marinara sauce (190g) to flatten and cut into six 6x6 squares.
1-1/2 cup fat-free mozzarella cheese (170g) 3. T
op half of dough with thin layer of marinara
18 turkey pepperoni (30g) sauce, pepperoni, cheese, and seasonings.
1/2 tsp basil
4. F
old dough over and seal with fork. Repeat
1/2 tsp oregano process with remaining dough squares.
1/2 tsp garlic salt
5. P
lace in single layer in air fryer basket. Air fry
1 tbsp light melted butter (15g)
at 375°F (190°C) for 6-8 minutes until golden
1/2 tsp parsley brown, flipping halfway.
6. B
rush with light melted butter and top with
parsley flakes.
215 3G 28G 18G

CHEESY
SMASHBURGERS
16oz 96/4 ground beef (455g) 1. In a bowl, combine ground beef, minced onion,
Worchestershire sauce, salt, and pepper. Mash
1 tbsp minced onion
and form into eight 2oz patties.
1 tbsp Worcestershire sauce (15ml)
1 tsp salt 2. A
dd to griddle of medium heat and cook for 3
minutes per side.
1 tsp pepper
4 sesame buns 3. In separate bowl, combine sauce ingredients.
4 bottoms of sesame buns
4. T
o assemble, add sauce to bottom of sesame
Diced onions bun. Top with diced onions, lettuce, American
Shredded lettuce cheese, hamburger patty, bottom of sesame
8 slices fat-free American cheese bun, sauce, onions, lettuce, cheese, hamburger
patty, and top of sesame bun. Repeat process
with remaining patties.
FOR SAUCE:
2 tbsp sugar-free ketchup (30g)
2 tbsp sweet relish (30g)
495 11G 46G 43G

CHICKEN SPINACH
PITA PIZZAS
2 pitas 1. Preheat oven to 350°F (177°C).
Divide these ingredients on each pita: 2. P
lace 2 pitas on pizza pan. Brush tops of pitas
1 tsp olive oil (5ml) with olive oil, then cover with layer of marinara
1/2 cup marinara (130g) sauce. Season with garlic salt and oregano.
1/2 tsp garlic salt 3. P
lace dollops of ricotta cheese and spinach on
1/2 tsp oregano top of sauce, then top with chicken breast and
1/2 low-fat ricotta (120g) layer of mozzarella cheese.
1/4 cup spinach 4. B
ake for 15 minutes. Slice into quarters for
3oz cooked chicken breast (85g) serving.
1/2 cup low-fat mozzarella (55g)
440 12G 34G 28G

HONEY BARBEQUE
CHICKEN TENDERS
2 eggs 1. In a bowl, place beaten eggs.
2 cups cornflakes (60g) 2. In a separate bowl, combine cornflakes and
1 tsp salt seasonings.
1 tsp garlic powder
3. D
ip chicken into eggs then cornflake mixture
1/2 tsp paprika to fully coat. Repeat with remaining chicken
½ tsp pepper tenders.
16oz chicken breast tenderloins (455g)
4. P
FOR SAUCE: Air fry at 375°F (190°C) for 12-15 minutes or
3/4 cup no sugar added BBQ sauce (210g) until chicken reaches internal temperature of
2 tbsp honey (40g) 165°F (74°C), flipping halfway, flipping halfway.
2 tbsp sugar-free ketchup (30g) 5. In a saucepan over low heat, combine sauce
ingredients and simmer for 5 minutes. Pour
sauce over chicken tenderloins to serve.
240 2G 28G 30G

CREAMY CHICKEN ALFREDO

MACARONI & CHEESE
1-1/2 cup low-fat cottage cheese (345g) 1. In a blender or food processor, combine
cottage cheese, Parmesan, milk, cornstarch,
1/2 cup Parmesan (55g)
garlic powder, salt, and pepper. Blend until
1/4 cup milk (60ml) smooth.
2. T
ransfer to stovetop pan over low-medium
heat. Season with basil, oregano, and more
1/4 tsp salt
pepper. Let simmer for 5 minutes.
1/4 tsp pepper
3. C
ook elbow pasta according to package
1/4 tsp basil
directions.
1/4 tsp oregano
1/4 tsp pepper 4. In a large bowl, combine pasta, creamy sauce,
8oz elbow pasta (225g) and chicken.
16oz chicken breast, cooked and sliced (455g)
450 8G 50G 44G

HONEY WALNUT SHRIMP
1/4 cup walnuts (30g) 1. In a stovetop pan over low heat, combine
walnuts, butter, syrup, and sweetener. Let
simmer for 5 minutes.
1 tbsp sweetener 2. T
ransfer to baking sheet lined with parchment
paper.
16oz shrimp (455g)
3 tbsp arrowroot flour (30g) 3. In mixing bowl, combine shrimp, arrowroot
1 tsp garlic powder flour, garlic powder, and salt. Toss to coat
shrimp.
1/2 tsp salt
2 tsp olive oil (10ml) 4. In stovetop pan over medium heat, add olive
oil then coated shrimp. Cook for 3 minutes on
FOR SAUCE:
each side.
2 tbsp light mayo (30g)

2 tbsp honey (40g)
1 tbsp lemon juice (15ml)
250 11G 16G 17G

HONEY WALNUT SHRIMP
1/4 cup walnuts (30g) 1. In a stovetop pan over low heat, combine
walnuts, butter, syrup, and sweetener. Let
simmer for 5 minutes.
1 tbsp sweetener 2. T
ransfer to baking sheet lined with parchment
paper.
16oz shrimp (455g)
3 tbsp arrowroot flour (30g) 3. In mixing bowl, combine shrimp, arrowroot
1 tsp garlic powder flour, garlic powder, and salt. Toss to coat
shrimp.
1/2 tsp salt
2 tsp olive oil (10ml) 4. In stovetop pan over medium heat, add olive
oil then coated shrimp. Cook for 3 minutes on
FOR SAUCE:
each side.
2 tbsp light mayo (30g) 5. In a separate bowl, combine sauce ingredients.
2 tbsp honey (40g) Add shrimp to sauce, then candied walnuts
1 tbsp lemon juice (15ml) and stir to combine.
250 11G 16G 17G

GRILLED CHICKEN
NUGGETS
16oz chicken breast tenderloins, cubed 1. In a dish, combine chicken, pickle juice, and
milk. Cover and refrigerate for at least 30
3/4 cup pickle juice (180ml)
minutes.
1 tsp salt 2. R
emove chicken from marinade and add
seasonings.
1 tsp garlic powder
1 tsp paprika basket and spray with nonstick cooking spray.
Air fry at 375°F (190°C) for 10-12 minutes,
1/2 tsp pepper
flipping halfway.
115 1G 2G 26G
BEEF NACHOS WITH

HOMEMADE TORTILLA
CHIPS
12 corn tortillas, quartered(280g) 1. Preheat oven to 400°F (205°C).
4 tbsp lime juice (45ml) 2. P
lace quartered tortillas on a baking sheet
1 tsp Salt lined with parchment paper. Spray with
1 tsp garlic powder nonstick cooking spray and season with lime
juice, salt, and garlic powder. Bake for 15-20
1lb lean ground beef (455g)
minutes.
1 cup diced red onion (55g)
1 packet taco seasoning (35g) 3. O
n a stovetop pan over medium heat, add
beef and diced onion. Break meat apart with
2/3 cup water (160ml)
spatula into crumbles and cook until done.
1 cup corn (175g)
Add taco seasoning and water to beef and let
1 cup black beans (260g) simmer for 5 minutes.
1-1/2 cup low-fat shredded cheese (170g)
4. O
nce tortilla chips are done baking, top with
3/4 cup diced tomatoes (150g)
corn, black beans, beef, shredded cheese.
1/4 cup diced green onion Bake for additional 10 minutes.
1/2 cup fat-free Greek yogurt
5. T
ransfer nachos to a plate and top with
tomatoes, green onions and Greek yogurt.
390 11G 39G 32G

CHICKEN CRUST
PERSONAL PIZZA
12.5oz can chicken, drained (355g) *should be 1. Preheat oven to 350°F (177°C).
about 10.5oz chicken* 2. D
rain can of chicken and set on parchment
1/4 cup parmesan (30g) paper. Shred chicken with a fork.
1 egg
3. Bake in the oven for 10 minutes.
1/2 tsp Italian seasoning 4. In a mixing bowl, combine chicken, parmesan,
egg, garlic powder, and Italian seasoning. Mix
1/4 cup marinara (55g)
to form dough for crust.
1/2 cup fat-free mozzarella (55g)
7 turkey pepperoni 5. P
ress dough into 1/4 inch thick crust on
parchment paper.
6. B
ake in the oven at 450°F (232°C) for 10
minutes.
7. R
emove from oven and top with pizza sauce,
cheese, turkey pepperoni, and any other
toppings of choice.
8. B
590 20G 9G 90G

PROTEIN CHIP
CHICKEN NUGGETS
16oz 99/1 ground chicken (455g) 1. In a bowl, add ground chicken, breadcrumbs,
salt and pepper and combine with hands.
1/4 cup breadcrumbs (30g)
1 tsp salt 2. In a second bowl, add protein chips and
1 tsp pepper break apart with hands. Add in paprika, garlic
powder, chili powder, and onion powder
2 bags protein chips (65g)
seasonings.
1/2 tsp paprika
1/2 tsp garlic powder 3. In a third bowl, add two egg whites.
1/2 tsp chili powder 4. F
orm chicken into nuggets and dip in egg
1/2 tsp onion powder whites, then protein chips.
2 egg whites
5. P
6. A
ir fry at 350°F (177°C) for 15-20 minutes,
flipping halfway or until internal temperature
reaches 165°F (74°C).
870 15G 32G 155G

CHICKEN BACON RANCH

QUESADILLAS
SERVINGS: 2 QUESADILLAS // PREP TIME 10 MINS // COOK TIME 5 MINS // READY IN 15 MINS
8oz cooked shredded chicken breast (225g) 1. In a bowl, combine chicken, Greek yogurt,
ranch, bacon, jalapenos, ranch powder, and
seasonings.
3 tbsp fat-free ranch (45ml)
4 sliced crumbled cooked bacon (20g) 2. O
n half of tortilla, sprinkle cheddar and
Mexican cheese, then top with chicken mix,
1 tbsp diced jalapenos (15g)
additional cheese cheese. Fold tortilla over
2 tsp ranch powder (10g)
in half. Repeat process for second tortilla to
1 tsp garlic powder make two quesadillas.
1 tsp salt
3. C
ook on stovetop pan over medium heat for
1/2 tsp pepper
2 minutes per side or until desired level of
2-10 inch tortillas crispiness is reached.
3/4 cup fat-free cheddar cheese (85g)
1/4 cup low-fat mexican cheese (30g)
540 14G 47G 54G

AIR FRYER CHICKEN

TAQUITOS
10 corn tortillas (235g) 1. P
lace tortillas on a plate and cover with damp
paper towel. Microwave for 1 minute to steam
8 oz shredded cooked chicken breast (225g)
tortillas.
1/3 cup low-fat cream cheese (95g)
1 cup fat-free cheddar cheese (115g) 2. In a bowl, combine chicken, cream cheese,
cheddar cheese, salsa and taco seasoning to
1/2 cup salsa (120g)
make taquito filling.
1 tbsp taco seasoning (10g)
3. S
poon filling to bottom 1/3 of tortilla and roll
tightly.
4. P
lace taquitos in a single layer in air fryer
5. A
ir fry at 375°F (190°C) for 7-10 minutes or
until crispy.
220 5G 26G 20G

PROTEIN CHIP
CHICKEN TENDERS
3 bags protein chips (95g) 1. In a bowl, add protein chips and crush with
hands. Add ranch powder, paprika, chili
1 tbsp ranch powder (10g)
powder, garlic powder, onion powder, salt and
1 tsp paprika pepper to crushed chips and combine..
1 tsp chili powder
2. In a second bowl, add egg whites.
1 tsp garlic powder
1 tsp onion powder 3. D
ip chicken tenderloins in egg whites, then
1 tsp salt coat in protein chip mixture.
1/2 tsp pepper 4. P
2 egg whites basket and spray with nonstick cooking spray.
16oz chicken tenderloins (455g)
5. A
ir fry at 400°F (204°C) for 15-17 minutes or
165°F (74°C).
240 5G 8G 42G
CHICKEN CRUST
BBQ PIZZA
12.5oz can chicken, drained (355g) *should be 1. Preheat oven to 350°F (177°C).
about 10.5oz chicken 2. D
rain can of chicken and set on parchment
1/4 cup parmesan (30g) paper. Shred chicken with a fork.
1 egg
3. Bake in the oven for 10 minutes.
1/2 tsp Italian seasoning 4. In a mixing bowl, combine chicken, parmesan,
egg, garlic powder, and Italian seasoning. Mix
1/4 cup sugar-free BBQ sauce (65g)
to form dough for crust.
1/2 cup fat-free mozzarella (55g)
2.5oz cooked shredded chicken breast (70g) 5. P
ress dough into 1/4 inch thick crust on
parchment paper.
1/4 cup chopped red onions (25g)
6. B
minutes.
7. R
emove from oven and top with sugar-free
BBQ sauce, cheese, shredded chicken, and red
onions.
8. B
650 20G 10G 100G

CREAMY TUSCAN
CHICKEN PASTA
8oz protein penne (225g) 1. C
ook penne pasta according to directions on
box.
2 tsp olive oil (10ml)
1 tbsp minced garlic (15g) 2. In a skillet, add olive oil and minced garlic
24oz diced chicken breast (680g) and brown for 1 minute. Add cooked chicken
breast and continue to cook for 5-7 minutes.
6 chopped sundried tomato halves (50g)
2-1/2 cups skim milk (590g) 3. A
dd sundried tomatoes and continue to cook
3 tbsp cornstarch (25g) for 3 minutes or until chicken reaches internal
temperature for 165°F (74°C).
1/4 cup low-fat cream cheese (60g)
1 tsp italian seasoning 4. In a bowl, whisk together skim milk and
1 tsp salt cornstarch. Pour milk mixture over cooked
1/2 tsp pepper chicken.
2-1/2 cups baby spinach (75g) 5. In the skillet, add cream cheese with
seasonings. Continue stirring while it simmers
so sauce thickens up.
6. A
dd spinach and stir together until spinach
wilts. Add cooked, drained pasta and mix
together.
400 10G 38G 43G

SPICY CRISPY
CHICKEN SANDWICH
// INGREDIENTS
// DIRECTIONS
20oz chicken breast (570g)
1/2 cup pickle juice (120ml) 1. C
ut chicken breasts in half and flatten if
necessary.
2 eggs 2. In a bowl, combine chicken, pickle juice, and
1/2 cup flour (60g) almond milk. Cover and refrigerate for at least
one hour.
1/2 cup Panko breadcrumbs (30g)
1 tsp salt 3. In a second bowl, add eggs and beat.
1tsp paprika
4. In a third bowl whisk together flour, Panko
1 tsp onion powder breadcrumbs, and seasonings.
1 tsp garlic powder
5. D
ip marinated chicken in eggs, then breading
1 tsp cayenne pepper
mixture.
1/2 tsp pepper
1/2 tsp celery seeds 6. P
lace chicken in air fryer basket and spray with
4 hamburger buns
7. A
ir fry at 350°F (177°C) for 15-20 minutes
DIPPING SAUCE: (flipping halfway) or until chicken reaches
internal temperature for 165°F (74°C).
1 tbsp sugar-free BBQ sauce (15g) 8. In a small bowl, combine all sauce ingredients.
1 tbsp honey (15g)
9. A
ssemble chicken and sauce onto hamburger
1 tbsp mustard (15g) buns.
360 5G 408G 36G

BUFFALO CHICKEN
CRUNCHWRAP
8oz shredded cooked chicken breast (225g) 1. In a mixing bowl, combine chicken, cream
cheese, hot sauce, and seasonings.
1/4 cup buffalo hot sauce (60ml) 2. O
n a tortilla, top with lettuce, blue cheese, half
1 tsp ranch powder of chicken mixture, half bag of protein chips,
and cheddar cheese. Fold edges together
1/2 tsp salt
towards the center.
1/2 tsp pepper
1/2 tsp garlic powder 3. Repeat the process for second tortilla.
2 flour tortillas 4. S
pray with nonstick cooking spray. Cook
1/2 cup shredded romaine lettuce on stovetop pan of low-medium heat for 3
2 tbsp blue cheese minutes per side.
1 bag ranch protein chips
1/2 cup fat-free cheddar cheese (55g)
480 11G 43G 51G

GOLDEN ARCHES DOUBLE

CHEESEBURGER
16oz 96/4 ground beef (455g) 1. D
ivide ground beef into 8 pieces. Use hands to
form into balls and set aside.
4 hamburger buns
1/2 tsp salt 2. Toast hamburger buns on griddle.
1/2 tsp pepper
3. A
dd ground beef onto griddle of low-medium
4 slices reduced-fat American cheese (80g) heat and flatten with spatula. Season with salt
and pepper. Cook for 2-3 minutes per side.
SAUCE INGREDIENTS: Repeat with remaining beef to make patties.
3 tbsp light mayo (45g) 4. A
dd slice of American cheese on top of
2 tbsp sugar-free ketchup (30g) 4 patties, then top with remainder of beef
2 tbsp relish (35g) patties. Remove from griddle once cheese is
1 tbsp yellow mustard melted.
1/2 tsp paprika 5. In a bowl, combine sauce ingredients.

6. A
ssemble hamburgers by topping hamburger
bun with sauce, lettuce, tomato, onion, beef
BURGER TOPPINGS: patties, then top of hamburger bun. Repeat
1 cup shredded romaine lettuce (40g) with remaining burgers.
1 tomato, sliced (60g)
1/2 cup onion, sliced (30g)
380 13G 29G 34G

PESTO CHICKEN
GRILLED CHEESE
2 tbsp light mayonnaise (30g) 1. In a small bowl, combine mayonnaise, basil
pesto, whipped cream cheese, and Italian
1-1/2 tbsp basil pesto (25g)
seasoning. Set aside.
1/2 tsp Italian seasoning 2. S
pray tops of bread slices with spray butter
and sprinkle garlic powder and parsley on top.
4 slices bread
Spray butter 3. F
lip over bread slice and spread basil pesto
1/2 tsp garlic powder & parsley sauce on two slices.
3/4 cup fat-free mozzarella (85g) 4. A
dd mozzarella, chicken, salt & pepper,
6oz shredded cooked chicken breast (170g) tomatoes and additional cheese to other slices
½ tsp salt & pepper of bread. Top sandwich with other slice of
1/2 roma tomato sliced (30g) bread. Repeat this process to make second
sandwich.
5. P
lace sandwiches on griddle of medium heat
for 3-5 minutes per side or until desired level of
crispiness is achieved.
450 12G 44G 40G

GARLIC PARMESAN
CHICKEN TENDERS
2 bags protein chips (60g) 1. In a bowl, add protein chips and crush with
hands.
1/2 cup Parmesan cheese (55g) 2. A
dd breadcrumbs, parmesan, garlic powder,
1 tbsp garlic powder salt and lemon zest to bowl and whisk to make
breading.
1 tsp salt
1/2 tsp pepper 3. In a second bowl, combine egg whites and
1/2 tsp lemon zest lemon juice..
2 egg whites 4. D
ip chicken tenderloins in egg whites, then
2 tbsp lemon juice (30ml) coat in protein chip mixture.
16oz chicken tenderloins (455g)
5. S
spray. Add chicken to basket of air fryer and air
fry at 400°F (204°C) for 15-17 minutes or until
(74°C).
260 7G 9G 39G
FAST FOOD
MEXICAN PIZZA
SERVINGS: 4 PIZZAS // PREP TIME 10 MINS // COOK TIME 15 MINS // READY IN 25 MINS
8 low-carb tortillas (345g) 1. Preheat oven to 400°F (204°C).
Avocado oil 2. S
pray each side of tortilla with avocado oil and
16oz 96/4 ground beef (455g) cook for 2 minutes on each side or until crispy.
1 cup chopped onion (30g)
3. In a large skillet of medium heat, begin to cook
1 packet low-sodium taco seasoning (25g) ground beef and break apart with spatula. Add
3/4 cup water (180ml) in onions and cook until beef is no longer red.
1-3/4 cup fat-free refried beans (435g)
4. S
prinkle in taco seasoning and water. Let
1/2 cup red enchilada sauce (120ml) simmer for 5 minutes.
1 cup low-fat Mexican cheese (115g)
5. O
n one tortilla, top with refried beans,
Tomatoes, green onions and sliced olives for top-
ground beef, then another tortilla. Spread red
pings enchilada sauce on top of tortilla and sprinkle
on shredded cheese. Repeat for other pizzas.
6. Bake for 6-8 minutes or until cheese melts.
490 17G 60G 47G

BUFFALO RANCH PROTEIN

CHICKEN NUGGETS
16oz 99/1 ground chicken (455g) 1. In a bowl, combine ground chicken,
breadcrumbs, ranch seasoning, salt, pepper,
garlic powder, and onion powder.
1 tbsp ranch seasoning mix (10g)
1 tsp salt 2. In a second bowl, add protein chips and crush
with hands.
1 tsp pepper
1 tsp garlic powder 3. In a third bowl, add two egg whites.
1 tsp onion powder
4. F
orm chicken into nuggets and dip in egg
2 bags crushed protein chips (65g) whites, then protein chips.
2 egg whites
5. P
1/2 cup buffalo hot sauce (120ml)
6. A
or until internal temperature reaches 165°F
(74°C).
7. B
rush chicken with buffalo hot sauce and
place back in air fryer for 2 minutes.
230 3G 8G 38G
CRISPY AIR FRYER BANG

BANG SHRIMP
1 cup panko breadcrumbs (60g) 1. In a bowl, combine panko breadcrumbs and
seasonings.
1/2 tsp salt
1/2 tsp pepper 2. In a second bowl, whisk together eggs and egg
1/2 tsp garlic powder whites.
1/4 tsp cayenne pepper 3. In a third bowl, add cornstarch.
2 eggs
4. C
oat the shrimp in cornstarch, then dip in egg
2 egg whites
mixture, then coat in breadcrumb mixture.
1/3 cup cornstarch (50g) Repeat process for remainder of the shrimp.
16oz raw shrimp, tails removed (455g)
5. S
spray.
BANG BANG SAUCE:
1/4 cup light mayo (60g) 6. A
ir fry at 400°F (204°C) for 10 minutes, flipping
halfway and spraying with additional nonstick
cooking spray.
2 tbsp sweet chili sauce (30ml)
1 tbsp sriracha (15g) 7. T
o make sauce, combine all ingredients into a
bowl.
1 tsp rice vinegar (5ml)
290 7G 31G 23G

CHICKEN BACON RANCH

MACARONI & CHEESE
8oz box protein elbow pasta (225g) 1. Preheat oven to 350°F (177°C).
3 tbsp light butter (45g) 2. B
egin to cook box of protein pasta according
3 tbsp flour (25g) to directions on packaging.
2 cups almond milk (240ml)
3. In a stovetop pan of medium heat, add butter
1/4 cup whipped cream cheese (45g) and flour and whisk. Add in almond milk and
1-1/2 cut fat-free cheddar cheese (170g) cream cheese and stir until melted.
1 cup low-fat mozzarella (115g)
4. A
dd cheese, ranch powder, seasonings,
2 tbsp powdered ranch (25g) nutritional yeast. Stir continuously until melted.
1 tsp garlic powder
5. A
dd cooked chicken breast and noodles. Stir
1tsp onion powder
to combine.
1 tsp salt
1 tsp ground mustard 6. S
pray a casserole dish with nonstick cooking
spray. Transfer macaroni and cheese mixture
1/2 tsp pepper
to casserole dish and top with cooked bacon
2 tbsp nutritional yeast (10g) *optional but adds a bits.
cheesy flavor*
16oz cooked shredded chicken breast (455g)
4 slices cooked bacon bits (40g)
470 14G 38G 50G

PROTEIN PEPPERONI
PIZZADILLA
20 turkey pepperoni (40g) 1. C
ook turkey pepperonis on stove for about
3-5 minutes or until they crisp. Remove from
8oz cooked chicken breast (225g)
stove and set aside.
1/2 cup pizza sauce (120g)
1/2 tsp Italian seasoning 2. In a bowl, combine chicken, 1/2 cup pizza
sauce, and seasonings.
1/4 tsp garlic powder 3. Brush tortilla with 1/4 cup pizza sauce.
1/4 tsp salt
4. O
n one half of tortilla, add chicken, mozzarella,
1/4 tsp pepper cooked turkey pepperoni, and parmesan. Fold
1/4 tsp red pepper flakes top of tortilla over to form pizzadilla.
2 large flour tortillas (140g)
5. O
n stovetop pan of medium heat, cook for 3-5
1/4 cup pizza sauce (60g) minutes per side or until crispy.
1 cup fat-free mozzarella (115g)
2 tbsp parmesan (10g)
540 11G 46G 59G

BEEF TAQUITOS
16oz 96/4 ground beef (455g) 1. B
egin to cook ground beef and break apart
with spatula. Add onions, jalapenos, taco
1/4 cup diced onions (25g)
seasoning and garlic and cook until beef is no
1 diced jalapeno (10g) longer red.
1 tbsp taco seasoning (7g)
2. A
dd cooked meat to bowl then add cheddar
1 tbsp minced garlic (15g)
cheese, whipped cream cheese, and salsa.
1-1/2 cup fat-free cheddar cheese (170g)
Mix to make taquito filling.
1/4 cup whipped cream cheese (40g)
3. A
dd tortillas to plate and cover with damp
1/2 cup salsa (120g)
towel and microwave for one minute.
10 corn tortillas
4. S
poon filling to bottom 1/3 of tortilla and roll
tightly. Set on tray of air fryer and spray with
olive oil oil.
5. A
ir fry 375°F (190°C) for 7-10 mins or until
crispy.
340 8G 34G 34G

ORANGE CHICKEN
24oz chicken breast (680g) 1. C
ut chicken breast into bite sized pieces and
add to bowl. Add cornstarch, baking powder,
and pepper and mix with hands.
1 tsp baking powder (aluminum free)
1/2 tsp pepper 2. In a separate bowl, combine orange juice,
orange zest, brown sugar sweetener, soy
1-1/2 tbsp olive oil
sauce, rice vinegar, sriracha, hoisin sauce,
cornstarch, garlic powder, and ground ginger
to make sauce.
SAUCE:
3. In stovetop pan of medium heat, add olive
1/2 cup orange juice (120ml)
oil and minced garlic. Add chicken and cook
1 tbsp orange zest (5g) for 3-5 minutes per side or until internal
1/3 cup brown sugar sweetener temperature reaches 165°F (74°C).
3 tbsp soy sauce (45ml)
4. P
our sauce over chicken and let simmer until it
2 tbsp rice vinegar (30ml) thickens up.
1 tbsp sriracha (15g)
1 tbsp hoisin sauce (20g)
2 tsp cornstarch (5g)
1 tsp garlic powder
1 tsp ground ginger
170 8G 6G 27G
HOT HONEY PROTEIN CHIP

POPCORN CHICKEN
2 bags hot & spicy protein chips (60g) 1. In a bowl, add protein chips and crush with
hands. Add in panko breadcrumbs, cayenne
3/4 cup panko breadcrumbs (45g)
pepper, garlic powder, onion powder, salt, and
1/2 tsp cayenne pepper pepper.
2. In a second bowl, add egg whites.
1/2 tsp salt 3. C
ut chicken breast into small pieces and dip in
1/2 tsp pepper egg whites, then protein chip breading. Place
chicken in a single layer in air fryer basket and
2 egg whites
spray with nonstick cooking spray.
24oz chicken breast (680g)
4. A
HOT HONEY SAUCE:
(74°C).
1-1/2 tbsp honey (30g) 5. A
dd hot honey sauce ingredients to stove and
1 tbsp hot sauce (15ml) stir until melted. Brush on cooked chicken.
1 tsp minced garlic

1/2 tsp paprika
1/2 tsp chili powder
1/2 tsp crushed red pepper
220 5G 10G 29G

CREAMY CAJUN
CHICKEN PASTA
8oz protein penne (225g) 1. C
ook protein penne according to directions on
package.
1 tbsp minced garlic (15g) 2. O
n a skillet, add olive oil, minced garlic, diced
1 cup diced onions (50g) onion, and diced tomatoes and allow to cook
for 2-3 minutes.
2/3 cup diced tomatoes (165g)
32oz diced chicken breast (905g) 3. C
ut chicken breast into cubes and add to same
1 tbsp cajun seasoning skillet. Season with cajun seasoning and allow
to cook for 5-7 minutes or until or until chicken
1-1/2 cups skim milk (360ml)
1/2 cup chicken broth (120ml)
3 tbsp cornstarch (25g) 4. In a bowl, whisk together skim milk, chicken
1 tbsp cajun seasoning broth, cornstarch, and cajun seasonings.
4oz fat-free cream cheese (115g) 5. P

our milk mixture over cooked chicken. Add
1/2 cup parmesan cheese (55g) cream cheese and parmesan cheese, stirring
frequently while it simmers until sauce
thickens up.
6. Add strained pasta and mix to combine.
445 8G 38G 56G

CHICKEN CAESAR SALAD
1/2 cup plain fat-free Greek yogurt (115g) 1. In a food processor, combine Greek yogurt,
parmesan, lemon juice, garlic, Worcestershire
1/4 cup parmesan (30g)
sauce, olive oil, anchovy paste, dijon mustard,
2 tbsp lemon juice (30ml) salt, and pepper. Blend until smooth.
2. In a large bowl, add romaine lettuce, chicken
1 tbsp Worcestershire sauce (15ml)
breast, then top with dressing. Mix until
dressing coats chicken and lettuce fully.
1 tsp anchovy paste (5g) *optional* Sprinkle croutons on top.
1 tsp dijon mustard (5g)
1/2 tsp salt & pepper
6 cups romaine lettuce (255g)
8oz sliced cooked chicken breast (225g)
1/4 cup croutons (15g)
540 18G 21G 70G

//03
DESSERTS
MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // DESSERTS
PROTEIN PEANUT
BUTTER CUPS
1 cup vanilla whey protein powder (120 g) 1. In a mixing bowl, combine protein powder,
peanut butter, almond milk, and sweetener.
1/3 cup peanut butter, softened (80 g)
2. In a small bowl, combine chocolate chips and
1 teaspoon liquid sweetener (5 ml)
coconut oil. Microwave for 30 seconds, stir,
1/4 cup sugar-free chocolate chips (60 g) and microwave for additional 15 seconds or
1 teaspoon coconut oil (5 g) until melted.
3. L
ine muffin pan with 9 baking cups and
spray with nonstick cooking spray. Scoop 1
tablespoon peanut butter mixture into each.
4. O
nce peanut butter mixture has set, drizzle
tops with chocolate mixture.
5. F
reeze for 30 minutes or until set. Store in
freezer or refrigerator.
150 8G 7G 13G
PROTEIN PEANUT
BUTTER COOKIES
1 cup peanut butter (260 g) 1. Preheat oven to 350°F (177°C).
1 egg, beaten 2. In a mixing bowl, combine all ingredients and
mix until dough forms.
3. C
over baking sheet with aluminum foil and
spray with nonstick cooking spray.
4. F
orm dough into 12 cookies. Using a fork,
press down lightly onto tops of cookies to
form criss-cross marks.
5. B
ake for 10–12 minutes. Let cool on counter
for 20 minutes.
150 11G 6G 9G
CHOCOLATE AVOCADO
PROTEIN COOKIE
1 avocado, halved and pitted (150 g) 1. P
reheat oven to 350°F (177°C). Line baking
2 bananas, mashed (200 g)
1/2 cup oats (40 g)
2. S
crape out insides of avocado into a mixing
1/4 cup baking cocoa (20 g)
bowl and mash using fork.
3. A
dd remaining ingredients to bowl and mix
3 tablespoons chocolate chips (45 g) together to form dough.
4. F
orm dough into 7 cookies and place on
prepared baking sheet.
5. B
ake for 15 minutes. Let cool on counter for
20 minutes.
160 7G 19G 9G
CHOCOLATE-CHIP
PROTEIN COOKIES
1/2 cup coconut flour (70 g) 1. P
1/4 cup chocolate chips (60 g)
2. In a large mixing bowl, combine all ingredients
and stir to form dough. If dough doesn’t form,
3 tablespoons light butter, melted (45 g) add 1 tablespoon almond milk at a time and
1 teaspoon baking powder stir. Let sit in refrigerator for 10 minutes.
1/2 teaspoon salt
1 egg 3. F
1 teaspoon vanilla extract (5 ml) baking pan. Bake for 10–12 minutes. Let cool
on counter for 20 minutes.
130 6G 9G 8G
LEMON POPPY SEED

PROTEIN COOKIES
1/4 cup lemon juice (60 ml) 1. P
1/4 cup coconut flour (35 g)
1/4 cup sweetener (20g)
1 egg
2 scoops vanilla whey protein powder (60 g) add 1 tablespoon almond milk at a time and
2 tablespoons honey (40 g) stir. Let sit in refrigerator for 10 minutes.
1 tablespoon poppy seeds (10 g) 3. F
1 tablespoon lemon zest (5 g) baking pan. Bake for 10–12 minutes. Let cool
1/2 teaspoon xanthan gum
1/2 teaspoon salt
90 4G 7G 7G
SNICKERDOODLE
PROTEIN COOKIES
DOUGH 1. P
1/4 cup agave nectar (85 g) pan with parchment paper.
1/4 cup sweetener (20 g) 2. M
ake the dough: In a large mixing bowl,
1 egg combine dough ingredients and stir to form
2 scoops vanilla whey protein powder (60 g) dough. If dough doesn’t form, add additional 1
2 tablespoons almond milk (30 ml), plus more as tablespoon almond milk at a time and stir. Let
needed sit in refrigerator for 10 minutes.
1 tablespoon ground flax (5 g)
3. F
prepared pan. Bake for 10–12 minutes. Let
cool on counter for 20 minutes.
1 teaspoon cinnamon
1/2 teaspoon cream of tartar 4. M
ake the coating: On a plate, combine
1/2 teaspoon salt sweetener and cinnamon. Press cookies into
mixture.
COATING
100 3G 11G 6G
OATMEAL RAISIN
PROTEIN COOKIES
1/2 cup oat flour (40 g) 1. P
1/2 cup sweetener (40 g) 1/4 cup raisins (40 g)
1 egg, beaten
3 tablespoons light butter, melted (45 g) add 1 tablespoon almond milk at a time and
1 tablespoon almond milk (15 ml) stir. Let sit in refrigerator for 10 minutes.
1 teaspoon baking powder 3. F
1/2 teaspoon salt baking pan. Bake for 10–12 minutes. Let cool
90 3G 8G 8G
CHEESECAKE
PROTEIN BROWNIES
SERVINGS: 9 // PREP TIME 10 MINS // COOK TIME 30-35 MINS // READY IN 1 HOUR
CHOCOLATE BROWNIE 1. Preheat oven to 350°F (177°C).
1 cup flour (120 g)
2 eggs 2. In a mixing bowl, combine brownie ingredients
1/4 cup applesauce (60 g) and stir until smooth.
3. In a separate mixing bowl, combine
cheesecake ingredients and mix together with
2 scoops chocolate whey protein powder (60 g) handheld mixer.
pray 8 x 8-inch baking pan with nonstick
cooking spray. Pour brownie batter into pan.
CHEESECAKE SWIRL
Distribute cheesecake mixture evenly on top
of brownie batter using a spoon. Cut through
batter with knife to swirl together.
2 tablespoons almond milk (30 ml) 5. B
1 teaspoon vanilla extract (5 ml) for 20 minutes. Cut into 9 brownies.
160 5G 14G 15G

CHOCOLATE PEANUT
BUTTER PROTEIN
BROWNIES
SERVINGS: 9 // PREP TIME 10 MINS // COOK TIME 20 - 25 MINS // READY IN 50 MINS
1 (15-ounce) can black beans, drained (425 g) 1. P
reheat oven to 350°F (177°C). Spray 8 x
8-inch baking pan with nonstick cooking
spray.
1/4 cup light chocolate syrup (65 g)
1/4 cup unsweetened applesauce (60 g)
2. In a blender, combine all ingredients and blend
1/4 cup oats (20 g) until smooth. Pour batter into prepared pan.
3 eggs 3. B
2 scoops chocolate whey protein powder (60 g) for 20 minutes. Cut into 9 brownies.
1/2 teaspoon salt
190 9G 14G 13G

CHOCOLATE HAZELNUT
PROTEIN BROWNIES
SERVINGS: 9 // PREP TIME 10 MINS // COOK TIME 20 - 25 MINS // READY IN 55 MINS
1 (15-ounce) can black beans, drained (425 g) 1. P
reheat oven to 350°F (177°C). Spray 8 x
8-inch baking pan with nonstick cooking
spray.
1/4 cup chocolate hazelnut spread (75 g)
2. In a blender, combine all ingredients and blend
1/4 cup oats (20 g) until smooth. Pour batter into prepared pan.
3 eggs
2 scoops whey protein powder (60 g) 3. B
1 tablespoon coconut oil, melted (15 g) for 20 minutes. Cut into 9 brownies.
1 teaspoon caramel extract
1/2 teaspoon salt
160 6G 16G 11G

CHOCOLATE
PROTEIN CAKE
1 banana, mashed (100 g) 1. C
oat microwave-safe bowl with nonstick
cooking spray.
1 egg, beaten
2. In a bowl, stir together banana, egg, protein
2 tablespoons flour (15 g)
powder, flour, sweetener, coconut oil, vanilla
1 tablespoon sweetener (5 g) extract, baking powder, and salt.
1 teaspoon coconut oil, melted (5 g)
1 teaspoon vanilla extract (5 ml) 3. M
icrowave for 45 seconds and stir again. If
1/2 teaspoon baking powder not done, stir and continue to microwave in
1/4 teaspoon salt 15-second intervals.
2 tablespoons sugar-free chocolate syrup (35 g)

1 tablespoon chocolate chips (15 g) 4. Top with chocolate syrup and chocolate chips.
250 7G 29G 17G

CLASSIC PROTEIN
CHEESECAKE
SERVINGS: 8 // REP TIME 10 MINS // COOK TIME 40-45 MINS // READY IN 4 HOURS 50 MINS
24 ounces fat-free cream cheese, softened (680 g) 1. Preheat oven to 350°F (177°C).
3 eggs
3 scoops vanilla whey protein powder (90 g) 2. In a bowl, combine cream cheese, eggs,
protein powder, sweetener, coconut oil, lemon
juice, and vanilla extract. Mix with handheld
1 tablespoon coconut oil, melted (15 g) mixer until smooth.
1 teaspoon vanilla extract (5 ml) 3. P
our batter into pie crust. Bake for 40–45
1 reduced-fat 9-inch pie crust (170 g) minutes.
4. L
et cheesecake set in refrigerator for at least 4
hours. Cut into 8 slices.
280 7G 22G 24G

STRAWBERRY
PROTEIN CHEESECAKE
SERVINGS: 8 // PREP TIME 10 MINS // COOK TIME 40-45 MINS // READY IN 4 HOURS 50 MINS
1/4 cup strawberry pie filling (70 g) 2. In a mixing bowl, combine all ingredients. Mix
with handheld mixer until smooth.
3 eggs
3. S
pray 9-inch pie plate with nonstick cooking
spray. Pour batter into pie plate. Bake for 40–
1 teaspoon strawberry extract (5 ml) 45 minutes.
4. L
170 2G 10G 23G

BLUEBERRY PROTEIN
CHEESECAKE
1 cup blueberries (140 g)
3 scoops vanilla whey protein powder (90 g) 2. In large mixing bowl, combine cream cheese,
blueberries, protein powder, sweetener, eggs,
and vanilla extract. Mix with handheld mixer
3 eggs until smooth.
3. S
50 minutes.
4. L
170 2G 10G 23G

CHOCOLATE PEANUT
BUTTER PROTEIN
CHEESECAKE
3/4 cup sweetener (60 g) 2. In large mixing bowl, combine cream cheese,
protein powder, sweetener, peanut butter,
powdered peanut butter, baking cocoa,
1/4 cup powdered peanut butter (25 g) caramel extract, and eggs. Mix with handheld
3 tablespoons baking cocoa (15 g) mixer until smooth. Stir in peanut butter cups.
1 teaspoon caramel extract (5 ml)
3 eggs 3. S
8 mini peanut butter cups, crumbled spray. Pour batter into pie plate. Bake for 45–
50 minutes.
4. L
260 9G 12G 27G

COOKIES-AND-CREAM
PROTEIN CHEESECAKE
3/4 cup sweetener (60 g) 2. In large mixing bowl, combine cream cheese,
protein powder, sweetener, vanilla extract, and
eggs. Mix with handheld mixer until smooth.
3 eggs Stir in cream-filled cookies.
10 cream-filled cookies
3. S
50 minutes.
4. L
230 5G 18G 24G

PUMPKIN
PROTEIN PIE
1 (15-ounce) can pumpkin puree (425 g) 1. Preheat oven to 350°F (177°C).
1/2 cup fat-free Greek yogurt (120 g) 2. In a bowl, combine all ingredients except pie
crust. Mix with handheld mixer until smooth.
3 egg whites
3. P
minutes.
2 teaspoons pumpkin pie spice
2 teaspoons vanilla extract (10 ml)
4. L
et pie set in refrigerator for at least 4 hours.
1/2 teaspoon salt Cut into 8 slices.
1 reduced-fat 9-inch pie crust (170 g)
200 4G 25G 15G

SWEET POTATO
PROTEIN PIE
16 ounces sweet potatoes, cooked (455 g) 1. Preheat oven to 350°F (180°C).
3/4 cup almond milk (180 ml) 2. R
emove skin from sweet potatoes and mash in
mixing bowl.
2 eggs
3. A
dd all other ingredients except pie crust. Mix
with handheld mixer until smooth.
2 teaspoons vanilla extract (10 ml)
1 teaspoon cinnamon
4. P
1/2 teaspoon salt
5. L
et pie set in refrigerator for at least 4 hours.
1 reduced-fat 9-inch pie crust (170 g) Cut into 8 slices.
160 5G 16G 12G

BLUEBERRY
PROTEIN MUFFINS
SERVINGS: 9 // PREP TIME 10 MINS // COOK TIME 20-25 MINS // READY IN 50 MINS
1/2 cup flour (90 g) 1. Preheat oven to 375°F (190°C).
1/2 cup almond milk (120 ml) 2. In a bowl, combine all ingredients except
blueberries and mix until smooth. If batter
1 egg
doesn’t form, add additional 1 tablespoon
1/4 cup light butter, melted (60 g) almond milk at a time and stir.
1/4 cup sweetener (20 g) 3. Add blueberries to batter and stir.
2 teaspoons vanilla extract (10 ml) 4. L
ine muffin tray with 9 silicone baking cups.
1 teaspoon xanthan gum (5 g) Pour batter into baking cups and bake for
1 teaspoon baking powder 20-25 minutes. Let cool on counter for 20
minutes.
1/2 teaspoon salt
1 cup blueberries (140 g)
120 4G 10G 11G

LEMON POPPY-SEED
PROTEIN MUFFINS
1/2 cup almond milk (120 ml) 1. Preheat oven to 375°F (190°C).
1/2 cup flour (90 g) 2. In a bowl, combine all ingredients and mix until
smooth. If batter doesn’t form, add additional
1/4 cup light butter, melted (60 g)
1 tablespoon almond milk at a time and stir.
3. L
1/4 cup lemon juice (60 ml) Pour batter into baking cups. Bake for 20–25
1 egg minutes. Let cool on counter for 20 minutes.
2 tablespoons poppy seeds (15 g)
1 tablespoon lemon zest (5 g)
1 teaspoon xanthan gum (5 g)
1/2 teaspoon salt
130 5G 9G 12G
STRAWBERRY
PROTEIN MUFFINS
1/2 cup flour (90 g) 1. Preheat oven to 375°F (190°C).
1/2 cup almond milk (120 ml) 2. In a bowl, combine all ingredients except
strawberries and mix until smooth. If batter
doesn’t form, add additional 1 tablespoon
1/4 cup coconut flour (35 g) almond milk at a time and stir.
1 egg 3. Add strawberries to batter and stir.
1 teaspoon xanthan gum (5 g) 4. L
1 teaspoon baking powder Pour batter into baking cups and bake for
1 teaspoon vanilla extract (5 ml) 20–25 minutes. Let cool on counter for 20
minutes.
1 teaspoon strawberry extract (5 ml)
1/2 teaspoon salt
1 cup strawberries, diced (160 g)
120 4G 10G 12G

GLAZED CARROT-CAKE
PROTEIN MUFFINS
MUFFINS 1. Preheat oven to 375°F (190°C).
1 cup carrots, shredded (130 g)
2. In a bowl, combine all muffin ingredients and
mix until batter forms. If batter doesn’t form,
add additional 1 tablespoon almond milk at a
time and stir.
1 egg 3. L
3 scoops vanilla whey protein powder (90 g) Pour batter into baking cups and bake for
2 teaspoons cinnamon 20–25 minutes. Let cool on counter for 20
2 teaspoons vanilla extract (10 ml) minutes.
1 teaspoon ground nutmeg
1 teaspoon xanthan gum
1 teaspoon baking powder 4. In a bowl, combine glaze ingredients and mix
1/2 teaspoon salt until smooth. Spread on top of muffins.
GLAZE
1 tablespoon almond milk (15 ml)
130 4G 10G 12G

GLAZED PUMPKIN
PROTEIN MUFFINS
MUFFINS 1. Preheat oven to 375°F (190°C).
1 cup pumpkin (240 g)
2. In a bowl, combine all muffin ingredients and
mix until smooth. If batter doesn’t form, add
additional 1 tablespoon almond milk at a time
and stir.
1 egg 3. L
ine muffin tray with 9 silicon baking cups.
3 scoops vanilla whey protein powder (90 g) Pour batter into baking cups and bake for
2 teaspoons cinnamon 20–25 minutes. Let cool on counter for 20
2 teaspoons vanilla extract (10 ml) minutes.
1 teaspoon ground nutmeg
1 teaspoon xanthan gum
1 teaspoon baking powder 4. In a bowl, combine glaze ingredients and mix
1/2 teaspoon salt until smooth. Spread on top of muffins.
GLAZE
150 5G 12G 12G

STRAWBERRY
PROTEIN BREAD
SERVINGS: 7 // PREP TIME 10 MINS // COOK TIME 35-40 MINS // READY IN 1 HOUR 5 MINS
2 bananas, mashed (200 g) 1. Preheat oven to 375°F (190°C).
1 cup fat-free Greek yogurt (230 g) 2. In a bowl, mix together all ingredients except
strawberries.
3. S
2 egg whites
spray. Pour batter into pan.
4. T
op batter with sliced strawberries. Bake for
1 teaspoon baking powder 35–40 minutes. Let cool on counter for 20
1 teaspoon strawberry extract (5 ml) minutes.
1/2 teaspoon salt 5. Remove from pan and slice into 7 slices.
3/4 cup strawberries, sliced (120 g)
170 5G 20G 13G

GLAZED PUMPKIN
PROTEIN BREAD
SERVINGS: 7 // PREP TIME 10 MINS // COOK TIME 35-40 MINS // READY IN 1 HOUR 5 MINS
PUMPKIN BREAD 1. Preheat oven to 375°F (190°C).
1 cup flour (120 g)
1 cup pumpkin (240 g) 2. In a bowl, mix together all pumpkin bread
3/4 cup sweetener (60 g) ingredients.
1 egg
3. S
spray. Pour batter into pan. Bake for 35–40
2 tablespoons coconut oil, melted (30 g) minutes. Let cool on counter for 20 minutes.
1 teaspoon cinnamon
1/2 teaspoon ground ginger 4. In a bowl, combine glaze ingredients and mix
until smooth. Spread on top of bread loaf.
1/2 teaspoon ground nutmeg
Remove from pan and slice into 7 slices.
1/2 teaspoon salt
GLAZE
180 7G 17G 13G

STRAWBERRY
PROTEIN FLUFF
1 3/4 cups strawberries, frozen (230 g) 1. In a blender, combine strawberries and almond
milk and blend until smooth. Pour into large
mixing bowl.
1 1/2 scoops vanilla casein protein powder (45 g)
2 tablespoons pasteurized egg whites (30 ml)
2. A
dd remaining ingredients to bowl. Using hand
1 teaspoon xanthan gum (5 g) mixer, blend for 10 minutes to form fluff.
260 3G 22G 25G

BANANA CHOCOLATE
CHIP PROTEIN FLUFF
1 3/4 cups sliced banana, frozen (260 g) 1. In a blender, combine banana and almond milk
and blend until smooth. Pour into large mixing
bowl.
1 1/2 scoops vanilla casein protein powder (45 g)
2 tablespoons pasteurized egg whites (30 ml)
2. A
dd all ingredients except chocolate chips to
1 teaspoon xanthan gum (5 g) bowl. Using hand mixer, blend for 10 minutes
2 tablespoons chocolate chips (30 g) to form fluff.
3. Stir in chocolate chips.
280 6G 42G 20G

STRAWBERRY BANANA
PROTEIN GELATIN
SERVINGS: 2 // PREP TIME 5 MINS // COOK TIME 10 MINS // READY IN 3 HOURS 15 MINS
1 cup boiling water (240 ml) 1. In a pot over medium to high heat, boil
water and add gelatin mix. Stir until mixture
1 pack sugar-free strawberry gelatin mix (90 g)
dissolves and turn off stove.
1 cup cold water (240 ml)
2. In a shaker bottle, combine cold water and
1 banana, sliced (100 g) protein powder. Shake until powder dissolves.
2 tablespoons light whipped cream (5 g) Pour into pot and stir.
3. P
our contents of pot into container or bowl.
Refrigerate for 3 hours. Top with banana and
whipped cream.
130 1G 13G 15G

PROTEIN
COOKIE DOUGH
1 (15-ounce) can garbanzo beans, rinsed and 1. In a blender, combine all ingredients except
chocolate chips and blend until smooth.
drained (425 g)
2. T
ransfer to a bowl and add chocolate chips.
Leave in freezer for 45 minutes.
150 7G 14G 9G
PEANUT BUTTER
PROTEIN BALLS
1 cup peanut butter, softened (255 g) 1. In a bowl, mix together peanut butter, oats, and
protein powder.
3/4 cup oats (60 g)
2. A
dd sweetener, almond milk, and vanilla
extract and mix again.
3. R
oll mixture into 16 balls with hands and place
3 tablespoons chocolate chips (45 g) on plate. Refrigerate for 30 minutes. Store in
freezer or refrigerator.
140 8G 5G 10G
PEANUT-BUTTER
BANANA PROTEIN
POPSICLES
1 banana (100 g) 1. In a blender, combine all ingredients and blend
until smooth.
1/4 cup peanut butter (65 g)
2. P
our batter into 6 popsicle molds. Freeze for at
3 scoops chocolate whey protein powder (90 g)
least 4 hours.
3 tablespoons baking cocoa (15 g)
160 7G 10G 17G

PEANUT-BUTTER
CHOCOLATE GRANOLA
3 cups oats (240 g) 1. P
cooking spray on a baking sheet.
3 tablespoons peanut butter (50 g)
2. A
dd oats to a mixing bowl. In a separate
bowl, combine peanut butter, baking cocoa,
1 tablespoon coconut oil, melted (15 g) almond milk, coconut oil, vanilla extract,
1 teaspoon vanilla extract (5 ml) protein powder, sweetener, and syrup. Stir
1 scoop chocolate whey protein powder (30 g) until smooth. Add additional almond milk as
needed.
3. P
our peanut butter mixture over oats and mix.
Transfer to prepared baking sheet.
4. L
ightly spray tops of oat mixture with nonstick
cooking spray. Bake for 20 minutes, shaking
halfway. Let cool on counter for 30 minutes.
5. Add chocolate chips and store.
260 10G 35G 11G

PROTEIN
MARSHMALLOW
RICE CAKES
4 cups crisped rice cereal (105 g) 1. In a large mixing bowl, stir together all
ingredients. Add additional almond milk as
needed.
1/2 cup peanut butter, melted (65 g)
2. S
cooking spray. Press mixture into pan to form
even layer. Freeze for 30 minutes.
3. Cut into 9 pieces. Store in refrigerator.
230 7G 29G 12G

FOUR-INGREDIENT
PROTEIN BARS
2 cups oats (160 g) 1. In large mixing bowl, stir together all
needed.
2. S
cooking spray. Press mixture into pan to form
even layer. Freeze for 30 minutes.
3. Cut into 8 bars. Store in refrigerator.
200 7G 17G 17G

CHOCOLATE PEANUT
BUTTER CRISP PROTEIN
BARS
1 1/2 cups oat flour (120 g) 1. In a large mixing bowl, stir together all
1 cup crisped rice cereal (30 g)
needed.
3/4 cup peanut butter, melted (190 g)
2. S
1/4 cup agave nectar (85 g) cooking spray. Press mixture into baking pan
4 scoops chocolate whey protein powder (120 g) to form even layer. Freeze for 30 minutes.
1/2 teaspoon salt 3. Cut into 8 bars. Store in refrigerator.
300 11G 33G 17G

CHOCOLATE
PROTEIN PUDDING
1 avocado, halved and pitted (150 g) 1. S
crape out insides of avocado into a bowl and
mash with a fork.
2. A
dd remaining ingredients to bowl and mix.
Freeze for 30 minutes.
260 14G 14G 28G

CHOCOLATE
PROTEIN ICE CREAM
3 bananas, sliced and frozen (300 g) 1. In a blender, combine all ingredients and blend
until smooth.
2. P
our into bowl and cover with aluminum foil.
Freeze for at least 5 hours.
3. R
emove from freezer and scoop serving of ice
cream into separate bowl.
210 1G 33G 22G

STRAWBERRY BANANA
PROTEIN ICE CREAM
2 bananas, frozen (200 g) 1. In a blender, combine all ingredients and
blend until smooth. Add more almond milk as
1/4 cup strawberries, sliced (40 g)
needed.
2. P
1 tablespoon sweetener (5 g) Freeze for 15–20 minutes.
1/2 teaspoon strawberry extract
3. R
160 1G 27G 13G

MINT CHOCOLATE
CHIP PROTEIN ICE
CREAM
2 bananas, frozen (200 g) 1. In a blender, combine all ingredients except
chocolate chips and blend until smooth. Add
more almond milk as needed.
2. P
our into bowl and stir in chocolate chips.
1/2 teaspoon peppermint extract Cover with aluminum foil and place in freezer
3 drops green food coloring for 15–20 minutes.
3. R
230 3G 34G 14G

COOKIES AND CREAM

PROTEIN ICE CREAM
2 bananas, frozen (200 g) 1. In a blender, combine all ingredients except
cookies and blend until smooth. Add more
almond milk as needed.
2. P
our into bowl and stir in cookies. Cover with
1/2 teaspoon vanilla extract aluminum foil and freeze for 15–20 minutes.
2 cream-filled cookies, crumbled (20 g)
3. R
200 3G 33G 13G

MANGO PROTEIN
FROZEN YOGURT
1 1/2 cups mango, frozen (240 g) 1. In a blender, combine all ingredients and blend
until smooth. Scrape insides of blender with
spoon if frozen yogurt doesn’t form.
2. P
our into bowl and place in freezer for 15-20
minutes.
330 2G 43G 37G

STRAWBERRY KIWI
PROTEIN FROZEN
YOGURT
1 cup strawberries, frozen (150 g) 1. In a blender, combine all ingredients and blend
1/2 cup kiwi, frozen (75 g)
2. P
1 tablespoon sweetener (5 g) Freeze for 15–20 minutes.
280 2G 31G 37G

PINA COLADA PROTEIN

FROZEN YOGURT
1 1/2 cups pineapple, frozen (240 g) 1. In a blender, combine all ingredients and blend
2. P
1 teaspoon coconut extract (5 ml) Freeze for 15–20 minutes.
310 1G 39G 37G

PROTEIN
PUMPKIN PIE
1-3/4 cup canned pumpkin (430 g) 1. Preheat oven to 350°F (177°C).
1-1/2 cup almond milk (360 ml)
2 eggs 2. In a large mixing bowl, combine all ingredients
and mix until smooth.
2 egg whites
3. C
oat 9-inch pie pan with non-stick cooking
spray.
1/2 cup brown sugar sweetener (40 g)
4. P
our batter into pan and bake for 50-55
1 teaspoon pumpkin pie spice minutes. Allow to cool for 2 hours on counter.
1/2 teaspoon salt
5. Refrigerate for 4-6 hours or overnight.
100 2G 10G 10G

SNICKERDOODLE
PROTEIN COOKIES
2 scoops whey protein powder (60 g) 1. Preheat oven to 325°F (163°C).
1/4 cup zero calorie sweetener (20 g) 2. In a large mixing bowl, combine all ingredients
and mix until dough forms.
3. Refrigerate dough for 10 minutes.
1/2 teaspoon cream of tartar
1/2 teaspoon salt 4. C
over baking sheet with parchment paper.
Form dough into 6 cookies and place on
1/4 cup light syrup (60 ml) baking sheet and lightly press down on center
1 egg of each cookie with a fork.
2 tablespoons light melted butter (30 g)
1/2 teaspoon vanilla extract 5. B
ake for 8-10 minutes. Let cool on counter for
Sprinkle of cinnamon 20 minutes and sprinkle with cinnamon.
90 3G 5G 10G
COOKIES & CREAM

PROTEIN COOKIE DOUGH
1 scoop whey protein powder (30 g) 1. In a large mixing bowl, combine all ingredients
and mix until dough forms.
1 scoop casein protein (30 g)
2. Refrigerate for 10 minutes.
1-1/2 tablespoon sweetener (8 g)
1 tablespoon sugar-free pudding mix (10 g)
1/2 teaspoon salt
1 teaspoon light melted butter (5 g)
3 cream-filled cookies, crushed
250 7G 20G 26G

COOKIES AND CREAM

PROTEIN BARS
BARS 1. In a mixing bowl, combine all bar ingredients.
1-1/4 cup oat flour (120 g)
4 scoops whey protein powder (120 g) 2. L
ine a baking dish with parchment paper.
Press bar mixture into dish to form even layer.
1/2 cup crushed cream-filled cookies (30 g)
3. W
hisk together all topping ingredients except
1/2 teaspoon salt cream-filled cookies.
1/2 cup peanut butter (130 g)
1/2 cup almond milk (120 ml) 4. R
emove bars from baking dish and cover with
1 teaspoon vanilla extract topping.
TOPPING 5. Sprinkle with crushed cream-filled cookies.

1/2 scoop whey protein powder (15 g) 6. Cut into 8 bars.
1 tablespoon sugar free pudding mix (10 g)
2 teaspoons sweetener (10 g)
3 cream-filled cookies, crushed
260 8G 22G 21G

CHOCOLATE CHIP
1 scoop whey protein powder (30 g) 1. In a large mixing bowl, combine all ingredients
and mix until dough forms. If too dry, add
additional 1 tablespoon almond milk at a time
2 tablespoons powdered peanut butter (15 g) and stir.
1 tablespoon brown sugar sweetener (5g) 2. Freeze for 10 minutes.
1/2 teaspoon salt
1-1/2 tablespoons mini chocolate chips (20 g)
1 teaspoon light melted butter (5 g)
260 8G 17G 29G

PUMPKIN
PROTEIN CUPCAKES
// INGREDIENTS
BATTER // DIRECTIONS
1 cup flour (120 g)
1/2 cup zero calorie sweetener (40 g)
2 teaspoons pumpkin pie spice 2. In a bowl, combine all batter ingredients and
1-1/2 teaspoons baking powder mix until smooth.
1/2 teaspoon salt
1 cup pumpkin (245 g)
3. L
Pour batter into baking cups and bake for 18-
1 egg
20 minutes.
3 tablespoons light melted butter (45 g)
4. Let cool on counter for 20 minutes.
FROSTING
4 ounces low-fat cream cheese (115 g)
5. In another bowl, combine all frosting
ingredients and mix until smooth. Top
1/2 cup light whipped topping (35 g)
cupcakes with frosting.
1/2 cup zero calorie sweetener (40 g)
140 4G 13G 10G

PUMPKIN
PROTEIN BREAD
2-1/4 cup pumpkin (305 g) 1. Preheat oven to 325°F (165°C).
3 eggs
2. In a bowl, mix together all ingredients.
2 tablespoons melted butter (30 g)
1 cup flour (120 g)
2 scoops whey protein powder (60 g) 3. S
3 tablespoons sweetener (15 g) cooking spray. Pour batter into pan. Bake for
2 teaspoons pumpkin pie spice 45-50 minutes. Let cool on counter for 20
1/2 teaspoon baking soda
1/2 teaspoon salt
190 5G 22G 15G

PEANUT BUTTER CUP

PROTEIN ICE CREAM CAKES
1-1/4 light whipped topping (180 g) 1. Line muffin tray with 6 silicone baking cups.
1 cup fat-free Greek yogurt (225 g) 2. In a mixing bowl, combine whipped topping,
2 scoops whey protein powder (60 g) Greek yogurt, whey protein, peanut butter,
2 tablespoons melted peanut butter (30 g) pudding mix, powdered peanut butter and
sweetener. Stir to combine.
2 tablespoons sugar-free pudding mix (20 g)
2 tablespoons powdered peanut butter (15 g) 3. P
our mixture into baking cups and freeze for 4
hours.
1 teaspoon sweetener (5 g)
3 tablespoons chocolate chips (45 g) 4. In a small bowl, combine chocolate chips and
1 teaspoon coconut oil (3 g)
and microwave for additional 15 seconds or
until melted.
5. D
rizzle chocolate mixture over peanut butter
cups.
6. Freeze for 5 minutes.
190 8G 17G 15G

COOKIES AND CREAM

PROTEIN ICE CREAM CAKES
1-1/4 light whipped topping (180 g) 1. In a mixing bowl, combine all ingredients and
1 cup fat-free Greek yogurt (225 g) mix to form a batter.

2 tablespoons white chocolate sugar-free pud- 2. P
our into baking cups. Freeze for at least 4
hours.
ding mix (20 g)
4 cream-filled cookies, crumbled
130 3G 14G 12G

CANDY BAR PROTEIN

RICE CAKES
2 scoops whey protein powder (60 g) 1. In a bowl, combine protein powder, whipped
1/4 cup light whipped topping (20 g) topping, powdered peanut butter, sweetener,
caramel syrup, and almond milk.
2. Spread mixture on top of each rice cake.
3 tablespoons calorie-free caramel syrup (45 ml)
4 chocolate rice cakes
1/4 cup chocolate chips (60 g) and microwave for additional 15 seconds or
1 teaspoon coconut oil (3 g) until melted.
2 tablespoons peanuts, chopped (15 g)

4. D
rizzle chocolate mixture over rice cakes.
Sprinkle with chopped peanuts.
250 10G 28G 17G

PROTEIN CHOCOLATE
PUDDING
1-1/4 cup almond milk (300 ml) 1. In a blender or food processor, combine all
2 scoops whey protein powder (60 g) ingredients. Blend until smooth.
1 packet sugar-free pudding mix (40 g)

1/2 cup Greek yogurt (115 g) 2. Refrigerate for at least 30 minutes.
2 tablespoons light whipped topping (10 g)

255 4G 24G 30G

PEANUT BUTTER CUP

PROTEIN RICE CAKES
2 scoops whey protein powder (60 g) 1. In a bowl, combine protein powder, powdered
3 tablespoons powdered peanut butter (20 g) peanut butter, sweetener, peanut butter, and
almond milk.
2. Spread the mixture on top of each rice cake.
4 rice cakes
3. In another bowl, combine chocolate chips and
1 teaspoon coconut oil (3 g) and microwave for additional 15 seconds or
until melted.
4. D
rizzle chocolate mixture over rice cakes.
200 7G 17G 16G

DOUBLE CHOCOLATE
PROTEIN COOKIES
1 avocado, mashed (150 g) 1. Preheat oven to 350°F (177°C).
1 egg
1/2 cup baking cocoa (40 g) 2. In a mixing bowl, combine all ingredients and
mix until dough forms. Fold in chocolate chips.
3. Line a baking sheet with parchment paper.
1/2 cup fat free Greek yogurt (120 g) 4. Form dough into 9 cookies and slightly flatten.
1/3 cup sugar-free syrup (50 ml)

1 teaspoon baking soda 5. Bake for 8 minutes.
1/2 teaspoon salt

130 5G 15G 9G
PROTEIN
CHEESECAKE BALLS
8 ounce cream cheese (225 g) 1. In a bowl, mix together all ingredients.
1 cup oats (80 g)
2 tablespoons cheesecake sugar-free pudding 2. F
orm mixture into 12 balls and roll in graham
mix (20 g) cracker crumbs.

1/2 cup whipped topping (70 g) 3. Freeze for 30 minutes.

2 Graham cracker sheets, crushed (30 g)
90 4G 5G 7G
PROTEIN FUDGE
POPSICLES
1 1/2 cup oat milk (360 ml) 1. In a blender, combine all ingredients. Blend
1/4 cup Greek yogurt (60 g) until smooth.

2 scoops whey protein (60 g) 2. Evenly distribute into 5 popsicle molds.
1/4 cup zero-calorie sweetener (20 g)

1/4 cup baking cocoa (20 g) 3. Freeze for 6 hours.
2 tablespoons chocolate sugar-free pudding mix

(20 g)
120 2G 12G 13G

BIRTHDAY PROTEIN
MUG CAKES
// INGREDIENTS
CAKE // DIRECTIONS
1/2 mashed banana (60 g)
1. In a small bowl, mix together cake ingredients..
1 egg
2. S
pray inside of coffee mug with nonstick
cooking spray and fill with batter. Microwave
1 teaspoon vanilla extract (5 ml) for 1 minute. Stir and microwave in 30-second
1 scoop whey protein powder (30 g) intervals until cooked.
3 tablespoons flour (25 g)
3. Remove cake from mug and cut in half.
1 tsp sprinkles
4. In a separate bowl, combine frosting
1/2 teaspoon salt
ingredients.
FROSTING
½ cup fat-free Greek yogurt (120 g) 5. S
pread frosting on top of cakes and top with
sprinkles.
1 tablespoon vanilla sugar free pudding mix (10 g)
TOPPINGS
2 teaspoons sprinkles (10 g)
240 5G 24G 24G

PEANUT BUTTER
PROTEIN COOKIES
1 cup peanut butter (260 g) 1. Preheat oven to 350°F (177°C).
4 scoops whey protein (120 g)
2 eggs 2. In a mixing bowl, combine all ingredients and
2 egg whites mix until dough forms.

1/4 cup coconut flour (30 g) 3. Line baking sheet with parchment paper.

1 teaspoon baking powder 4. F
orm dough into 23 balls and arrange on
baking sheet. Flatten lightly using a fork.
1/2 teaspoon salt
5. B
ake for 6 minutes. Let cool on counter for 20
minutes.
100 6G 4G 8G
CHOCOLATE PROTEIN
ICE CREAM
2 sliced frozen bananas (220 g) 1. In a blender, combine all ingredients. Blend
3 tablespoons fat-free Greek yogurt (45 g) until smooth.
2 scoops whey protein (60 g)

1/4 cup baking cocoa (20 g) 2. P
Freeze for at least 3 hours.
260 2G 37G 29G

CHOCOLATE PEANUT
BUTTER PROTEIN BALLS
1 cup oats (80 g) 1. In a bowl, combine peanut butter, oats, and
3 scoops whey protein powder (90 g) peanut butter.
1 cup peanut butter (260 g) 2. A

dd sweetener, almond milk, and vanilla
1 tablespoon sweetener (5 g) extract and mix again until reaching dough
consistency. Add additional 1 tablespoon of
almond milk if needed.
2 tbsp almond milk (30 ml)
3. R
oll mixture into 12 balls and place on baking
1/4 cup chocolate chips 60 g)
sheet lined with parchment paper.
coconut oil. Microwave for 30 seconds, stir
and microwave for additional 15 seconds or
until melted.
5. Drizzle chocolate mixture over oat balls.
210 13G 13G 12G

HEALTHY PROTEIN
BANANA BREAD
BANANA BREAD 1. Preheat oven to 375°F (190°F).
1 cup Greek yogurt (225 g)
2 mashed ripe bananas (210 g) 2. In a bowl, mix together all ingredients.
1-1/2 cups oat flour (180 g)
2 scoops whey protein powder (60 g) 3. S
pray a 9x5-inch loaf pan with nonstick
1/4 cup sugar-free applesauce (60 g) cooking spray. Pour batter into pan.
1/2 cup sweetener (40 g) 4. Top with crushed walnuts.

1 tablespoon sugar free syrup (15 ml)
1 teaspoon vanilla extract (5 ml) 5. B
ake for 40-45 minutes. Let cool on counter
1 egg for 20 minutes.
1 tsp cinnamon
1 teaspoon baking powder 6. R
emove from pan and slice into 7 slices. Top
with crushed walnuts or powdered sweetener.
1/2 teaspoon salt
175 3G 23G 14G

COOKIES & CREAM

PROTEIN BROWNIES
1 cup flour (120 g) 1. Preheat oven to 350°F (177°C).
1/4 cup sweetener (20 g) 2. In a mixing bowl, combine flour, protein
1/4 cup baking cocoa (20 g) powder, sweetener, baking cocoa, and baking
powder.
3. S
tir in almond milk, apple sauce, eggs, butter,
1/4 cup apple sauce
vanilla extract. Mix to combine.
2 eggs
2 tablespoons butter, melted (30g)
4. S
pray a 8x8-inch baking pan with nonstick
1 tsp vanilla extract (5 ml) cooking spray. Pour brownie batter into pan.
Top with 2 crushed cream-filled cookies.
TOPPING
2 cream-filled cookies, crushed 5. B

for 20 minutes. Cut into 9 brownies.
130 4G 14G 10G

NO BAKE CREAM-FILLED
COOKIE PROTEIN BALLS
3oz low-fat cream cheese (85g) 1. Combine ingredients into a mixing bowl.
2 scoops whey protein powder (60g) 2. A
dd almond milk slowly until desired
1/4 cup coconut flour (30g) consistency is reached.
1/4 cup zero-calorie sweetener
3. R
oll mixture into 9 balls and place on baking
1/4 cup dutch cocoa powder sheet lined with parchment paper.
3 crushed cream-filled cookie thins (20g)
4. In a small bowl, microwave white chocolate for
1/2 tsp xantham gum (optional) 30 seconds or until melted.
5. D
rizzle white chocolate over protein balls.
TOPPING:
2 pieces baking white chocolate, melted (30g)
110 5G 19G 9G
PROTEIN PUPPY CHOW
1/2 cup chocolate chips (115g) 1. In a pan over low heat, combine chocolate
1/4 cup peanut butter (65g) chips, peanut butter, and butter to melt.
1 tbsp light butter (15g) 2. A

dd in almond milk, 2 scoops of whey protein,
1/3 cup almond milk (80ml) and powdered peanut butter and continue
to mix. May add in additional almond milk if
needed until thick batter forms.
3. In a mixing bowl, add toasted corn cereal.
4 cups toasted corn cereal (125g)
3/4 cup zero calorie powdered sweetener 4. P
our melted chocolate mixture over toasted
corn cereal and gently combine until coated.
1 scoop vanilla whey protein powder (30g)
5. T
ransfer coated cereal into a bag and add in
zero calorie powdered sweetener and 1 scoop
whey protein. Shake to combine.
6. A
dd to parchment-lined baking sheet and
refrigerate for 15 minutes.
240 9G 26G 14G

NO BAKE COOKIE
BUTTER PROTEIN
CHEESECAKE
1 cup fat-free vanilla Greek yogurt (220g) 1. C
ombine all ingredients into a mixing bowl.
1/4 cup whipped cream cheese (40g) Freeze for 10 minutes.
1 scoop casein protein powder (30g)

3 crushed Speculoos cookies (25g)
2 tbsp zero calorie powdered sweetener
1-1/2 tbsp sugar-free cheesecake pudding mix (15g)
1 tsp cinnamon
310 9G 28G 29G

CHOCOLATE PROTEIN
BROWNIE BREAD
2 mashed bananas (220g) 1. Preheat oven to 350°F (177°C).
3/4 cup Greek yogurt (170g) 2. In a bowl, mix together bananas, Greek yogurt,
2 eggs eggs, sweetener, oat flour, whey protein, cocoa
1/2 cup zero-calorie sweetener powder, baking powder, baking soda, and salt.
1-1/4 cup oat flour (120g) 3. S

tir together to combine, then fold in the
3 scoops whey protein powder (90g) chocolate chips.
1/2 cup cocoa powder (40g) 4. S

pray a 9x5 inch loaf pan with nonstick
1 tsp baking powder cooking spray.
1 tsp baking soda 5. P

our batter into pan and bake for 40-45
1 tsp salt minutes.
1/4 cup chocolate chips (55g) 6. L

et cool on counter for 30 minutes. Remove
2 tbsp chocolate chips (30g) from pan and cut into 8 slices.
230 7G 29G 17G

PROTEIN
CRÈME BRÛLÉE
3 egg yolks 1. In mixing bowl, whisk together egg yolks,
1/4 cup zero-calorie sweetener sweetener, and vanilla extract.
1 tsp vanilla extract 2. A

dd in almond milk, whey protein, cornstarch,
2 cups almond milk (480ml) and syrup and whisk until smooth.
2 scoops vanilla whey protein powder (60g) 3. A

dd to pan on stovetop on low-medium heat
2 tbsp cornstarch (15g) and stir constantly until it thickens or reaches
2 tbsp zero-calorie brown sugar sweetener 4. T
ransfer to two 7 ounce ramekins and
refrigerate for at least 2 hours.
5. T
op with zero calorie brown sugar sweetener
and torch until crunchy layer forms on top.
270 10G 14G 29G

PEANUT BUTTER
SWIRL CHOCOLATE
BROWNIES
1 cup flour (120g) 1. Preheat oven to 350°F (177°C).
3 scoops whey protein powder (90g) 2. In a mixing bowl, combine flour, protein, cocoa
1/2 cup cocoa powder (40g) powder, sweeteners, powdered peanut butter,
3/4 cup zero calorie sweetener salt, eggs, melted butter, melted coconut oil
and mix to form batter.
1/4 cup powdered peanut butter (30g) 3. S
pray 8 x 8 inch baking pan with nonstick
cooking spray. Transfer brownie batter into
1/2 tsp salt
prepared pan.
3 eggs
4. T
op with melted peanut butter and swirl in with
1/4 cup light melted butter (55g)
a knife.
2 tbsp melted coconut oil (30g)
1/4 cup peanut butter (65g) 6. C
ool on counter for 20 minutes before serving.
Slice into 9 brownies.
225 12G 16G 16G

DOUBLE CHOCOLATE
PROTEIN MUG CAKES
1/2 mashed banana (60g) 1. In bowl, combine mashed banana, Greek
1/4 cup Greek yogurt (55g) yogurt, egg, and melted coconut oil.
1 egg 2. A
dd in whey protein, flour, baking cocoa,
2 tsp melted coconut oil (10g) sweetener, baking powder, and salt.
1 scoop chocolate whey protein powder (30g) 3. Mix together to form cake batter.
3 tbsp flour (30g)
4. S
pray the inside of a mug with nonstick
1-1/2 tbsp baking cocoa (8g) cooking spray and add batter.
5. M
icrowave for 2 minutes. If needed,
1/2 tsp baking powder microwave for additional 30 second intervals
1/2 tsp salt until cooked.
6. R
emove cake from mug and cut in half
ICING: lengthwise to form two cakes.
1/2 cup Greek yogurt (110g) 7. In separate bowl, combine icing ingredients.
1/4 cup zero calorie confectioner sweetener Spread icing on top of cakes.
1/2 scoop whey protein (15g)
300 9G 27G 33G

NO BAKE COOKIES
& CREAM PROTEIN
CHEESECAKE
1 cup fat-free Greek yogurt (225g) 1. In a bowl, combine all ingredients except
3oz low-fat cream cheese (85g) toppings. Freeze for 10 minutes.
1 scoop casein or whey protein powder (30g) 2. T

op with chocolate syrup and crushed cookie
1/4 cup crushed cream-filled cookie cereal (10g) to serve.

1-1/2 tbsp coconut flour (10g)
1 tbsp sugar-free cheesecake pudding mix (10g)
TOPPINGS:
1 tbsp sugar-free chocolate syrup (15ml)

1 crushed cream-filled thin cookie
300 8G 19G 28G

NO BAKE PROTEIN
BROWNIE BATTER
3 scoops whey protein powder (30g) 1. In a medium bowl, whisk together whey
3 tbsp powdered peanut butter (25g) protein, peanut butter, coconut flour,
sweetener, and baking cocoa.
tir in almond milk (a little at a time), syrup,
and melted chocolate chips until thick batter
consistency is reached.
3. F
reeze for 10 minutes. Top with mini chocolate
chips and sprinkles.
1 tbsp melted chocolate chips (15g)
TOPPINGS:

1/2 tsp rainbow sprinkles
300 7G 24G 44G

CHOCOLATE CHIP
PROTEIN BROWNIES
2 eggs 1. Preheat oven to 350°F (177°C).
3 tbsp sunflower seed butter (50g) 2. In a mixing bowl, whisk together eggs,
1/4 cup sugar-free syrup (60ml) sunflower seed butter, syrup, pumpkin, almond
1/4 cup pumpkin (60g) milk, and vanilla extract.
1/4 cup almond milk (60ml) 3. In the same bowl, add whey protein, sweetener,
1 tsp vanilla extract (5ml) flour, cocoa, baking powder, and salt. Stir with
wooden spoon or hand mixer to make brownie
batter.
4. S
pray a 9x9 inch pan with nonstick cooking
1/2 cup flour (60g)
spray. Transfer batter into pan and top with
1/4 cup Dutch baking cocoa (25g) mini chocolate chips.
1 tsp baking powder
5. B
1/2 tsp salt for 20 minutes prior to serving.
2 tbsp mini chocolate chips (30g)
140 5G 12G 12G

NO BAKE CHOCOLAT
PEANUT BUTTER
PROTEIN CHEESECAKE
1 cup fat-free Greek yogurt (225g) 1. In a small bowl, combine all ingredients except
3oz low-fat cream cheese (85g) toppings.
1 scoop casein or whey protein powder (30g) 2. T

op with crushed peanut butter cup and place
2 tbsp powdered peanut butter (15g) in freezer for 10 minutes before serving.

1 tbsp baking cocoa
TOPPINGS:
1/2 crushed peanut butter cup
300 12G 21G 30G

BANANA CHOCOLATE
CHIP PROTEIN MUFFINS
SERVINGS: 12 MUFFINS // PREP TIME 10 MINS // COOK TIME 15 MINS // READY IN 25 MINS
2 mashed bananas (200g) 1. Preheat oven to 350°F (177°C).
1 egg 2. In a large bowl, combine mashed bananas,
3/4 cup almond milk (180ml) egg, almond milk, melted coconut oil, melted
3 tbsp melted coconut oil (45g) butter, and vanilla extract.
2 tbsp light melted butter (30g) 3. S

tir in pancake mix, whey protein, sweetener,
1 tsp vanilla extract and salt. Mix to combine. Fold in chocolate
chips.
1-3/4 cup pancake mix (185g)
3 scoops whey protein (90g) 4. L
ine muffin tray with 12 silicone baking cups,
then pour batter into baking cups.
1/4 cup sweetener
1/2 tsp salt 5. Bake for 13-15 minutes.
1/4 cup mini chocolate chips (60g)
175 7G 17G 11G

SUGAR COOKIE DOUGH

PROTEIN BALLS
SERVINGS: 6 BALLS // PREP TIME 10 MINS // COOK TIME 0 MINS // READY IN 10 MINS
5 tbsp coconut flour (35g) 1. In mixing bowl, combine all ingredients except
1 scoop whey protein powder(30g) toppings. Add almond milk slowly until desired
1 scoop casein protein powder(30g)
1-1/2 tbsp sweetener 2. Roll mixture into 6 balls.
1/2 tsp salt

1-1/2 tbsp light melted butter (20g)
TOPPINGS:
1 tbsp rainbow sprinkles
80 2G 4G 9G
COOKIES & CREAM

1 scoop vanilla whey protein powder (30g) 1. In a small bowl, combine whey protein, casein
1 scoop casein protein powder (30g) protein, flour, sweetener, pudding mix, salt,
almond milk, and melted butter. Stir in crushed
cookies.
1-1/2 tbsp sweetener
2. Freeze for 10 minutes before serving.
1 tbsp sugar-free pudding mix (10g)
1/2 tsp salt
1 tsp light melted butter (5g)
3 crushed cream-filled cookie thins
250 7G 20G 26G

PROTEIN PUMPKIN PIE
SERVINGS: 8 SLICES // PREP TIME 10 MINS // COOK TIME 50 MINS // READY IN 4-6 HOURS
1-3/4 cup canned pumpkin (430g) 1. P
reheat oven to 350°F (177°C). In a large
1-1/2 cup almond milk (360ml) mixing bowl, combine all ingredients and mix
until smooth. Coat 9-inch pie pan with nonstick
2 eggs
cooking spray. Pour batter into pan and bake
2 egg whites for 50-55 minutes. Allow to cool for 2 hours on
1/2 tsp vanilla extract counter. Refrigerate for 4-6 hours or overnight.

1/2 cup zero-calorie brown sugar sweetener
1/3 cup sweetener
1 tsp pumpkin pie spice
1/2 tsp salt
1/2 tsp xanthan gum (optional)
100 2G 10G 10G

CHOCOLATE PEANUT
BUTTER PROTEIN EGGS
4 scoops whey protein (120g) 1. In a mixing bowl, combine whey protein,
1/3 cup peanut butter (85g) peanut butter, powdered peanut butter,
sweetener, xanthan gum and almond milk and
mix until batter forms. Knead with hands if
1/4 cup zero calorie sweetener necessary.
1/2 tsp xanthan gum
2. F
orm into 7 balls and flatten into egg shaped
1/3 cup almond milk (80m) pieces.Freeze for 30 mins.
1/2 tsp coconut oil coconut oil. Microwave for 30-45 seconds or
until melted.
4. C
oat peanut butter pieces in melted chocolate
and freeze for 10 mins. Store in refrigerator.
230 12G 15G 19G

PROTEIN PEANUT BUTTER

COOKIE DOUGH
1 scoop whey protein (30g) 1. In a mixing bowl, combine all ingredients.
1 scoop casein protein (30g) Slowly add in almond milk until you reach
a cookie dough consistency. You may need
additional almond milk based on your protein
2 tbsp zero calorie sweetener powder.
1 tbsp sugar-free pancake syrup (15ml)
2. A
dd to ramekin and top with crushed peanut
1/2 tsp xanthan gum butter cups.
3. Freeze for 10 mins.
3 crushed mini peanut butter cups
470 10G 27G 65G

NO BAKE CHOCOLATE
HAZELNUT PROTEIN
CHEESECAKE
1 cup vanilla Greek yogurt (220g) 1. In a bowl, combine all ingredients except
1/4 cup whipped cream cheese (40g) toppings. Mix until smooth.
1 scoop casein protein (30g) 2. F

reeze for 10 minutes and top with melted
2 tbsp zero calorie powdered sweetener chocolate spread and mini chocolate chips.

1-1/2 tbsp cheesecake sugar-free pudding mix (10g)
1 tsp hazelnut extract (5ml)
1 tbsp sugar-free chocolate syrup
TOPPINGS:
2 tsp melted chocolate hazelnut spread (12g)

1 tbsp mini chocolate chips (5g)
300 9G 24G 30G

COOKIES & CREAM

PROTEIN LAVA CAKE
1-1/2 scoops whey protein (45g) 1. In a mixing bowl, whisk together dry
3 tbsp flour (30g) ingredients.
1/4 cup crushed cream-filled cookie cereal (8g) 2. S
tir in wet ingredients and mix to make cake
2 tbsp cocoa powder (10g) batter.
3. A
dd to 14-ounce ramekin sprayed with
1 tsp baking powder nonstick cooking spray.
1/2 tsp salt
4. B
ake at 375°F (190°C) for 20-25 minutes
1/4 cup canned pumpkin (60g)
1/4 cup vanilla Greek yogurt (55g) (71°C). Top with crushed cookie.
1 egg
1 tsp melted coconut oil (5g)
1/2 tsp cake batter extract
TOPPING:
1 crushed cream-filled cookie thin
250 7G 23G 26G

NO BAKE STRAWBERRY
CHEESECAKE
1 cup fat-free vanilla Greek yogurt (220g) 1. In a bowl, combine Greek yogurt, cream
1/4 cup low-fat whipped cream cheese (40g) cheese, whey protein, powdered sweetener,
pudding mix, lemon juice, and vanilla extract to
make cheesecake filling.
1-1/2 tbsp cheesecake sugar-free pudding mix (10g) 2. In a separate bowl, place chopped
2 tsp lemon juice (10ml)
strawberries, then cheesecake filling. Smooth
the top of cheesecake filling with a spoon to
1/2 tsp vanilla extract
form even layer. Spread strawberry preserves
1/2 cup chopped strawberries (80g) on top of cheesecake filling.
1 tbsp sugar-free strawberry preserves (10g)
3. F
reeze for 10 minutes and top with crushed
graham cracker.
240 5G 21G 27G

COOKIES & CREAM

PROTEIN ICE CREAM
2 cups low-fat cottage cheese (440g) 1. In a food processor, combine cottage cheese,
1 scoop whey protein (30g) whey protein, sweetener, vanilla extract,
xanthan gum and almond milk. Blend until
smooth to form ice cream batter.
1/2 tsp xanthan gum 2. A
dd ice cream batter to container and smooth
top with spoon. Top with sugar-free chocolate
syrup and crushed sandwich cookie thins and
swirl into batter.
3 crushed Oreo thins (25g)
3. Cover and freeze for 4 hours.
340 12G 18G 40G

NO BAKED CINNAMON
CEREAL PROTEIN
CHEESECAKE
1 cup sugar-free fat-free vanilla Greek yogurt (220g) 1. In a bowl, combine cheesecake filling
1/4 cup whipped cream cheese (40g) ingredients and mix until thick.
1 scoop vanilla casein (30g) 2. Freeze for 10 minutes.
3. Top with crushed cinnamon crunch cereal.
1-1/2 tbsp sugar-free cheesecake pudding mix (10g)
1 tsp cinnamon
TOPPING:
1/2 cup crushed cinnamon crunch cereal (20g)
230 6G 20G 25G

NO BAKE BLUEBERRY
PROTEIN CHEESECAKE
pudding mix, lemon juice, and vanilla extract to
1 scoop vanilla casein protein (30g)
make cheesecake filling.
1-1/2 tbsp cheesecake sugar-free pudding mix (10g) 2. In a separate bowl, add blueberries, then
2 tsp lemon juice (10ml)
cheesecake filling, and smooth out top with a
spoon.
1/2 cup blueberries (80g) 3. S
pread blueberry preserves on top of
1 tbsp sugar-free blueberry preserves (10g) cheesecake filling.
1/2 crushed graham cracker sheet (8g) 4. F

reeze for 10 minutes and top with crushed
graham cracker.
240 6G 21G 27G

CRISPY PEANUT
BUTTER CANDY PROTEIN
ICE CREAM
1 cup skim milk (240ml) 1. In Creami base, combine skim milk, almond
1 cup almond milk (240ml) milk, whey protein, powdered peanut butter,
pudding mix and heavy whipping cream. Freeze
for 24 hours.
1 tbsp sugar-free vanilla pudding mix (8g) 2. Use light ice cream setting on ice cream
maker.
1 tbsp heavy whipping cream (15ml)
1 mini crispy peanut butter candy bar 3. Add mini crispy peanut butter candy bar
and use mix-in setting on ice cream maker to
combine.
380 6G 28G 43G

CHOCOLATE PROTEIN
PEANUT BUTTER CUPS
5 scoops whey protein (150g) 1. In a mixing bowl, combine whey protein,
1/3 cup peanut butter (85g) peanut butter, powdered peanut butter,
sweetener, xanthan gum, and skim milk to
form peanut butter filling. Knead with hands if
necessary.
1/2 tsp xanthan gum
2. Press into cupcake liners on a muffin tray.
7 tbsp chocolate chips (105g) 3. In a small bowl, combine chocolate chips and
1/2 tsp coconut oil coconut oil. Microwave in 30 second intervals,
stirring between, until fully melted.
4. S
poon melted chocolate on top of peanut
butter filling and freeze for 20 mins. Store in
refrigerator.
210 9G 13G 18G

COOKIES & CREAM

PROTEIN ICE CREAM
1 cup almond milk (240ml) milk, whey protein, pudding mix and sweetener.
Freeze for 24 hours.
1 tbsp cookies & cream pudding mix (10g) 2. Use lite ice cream setting on Creami.
3. H
ollow center of ice cream with a butter knife
2 sandwich cookie thins (15g) and add 2 sandwich cookie thins. Use mix-in
setting to combine.
340 7G 29G 38G

NO BAKE FRUITY CEREAL

PROTEIN CHEESECAKE
1/4 cup fruity cereal (10g) 1. A
dd fruity cereal to blender and blend into
1 cup fat-free vanilla Greek yogurt (220g) powder.
1/4 cup low-fat whipped cream cheese (40g) 2. In a bowl, combine fruity cereal from the
1 scoop vanilla casein protein (30g) blender, Greek yogurt, whipped cream cheese,
2 tbsp zero calorie powdered sweetener casein protein, powdered sweetener, pudding
mix, and vanilla extract to form cheesecake
filling.
3. Transfer to bowl and smooth top with spoon.
TOPPING:
4. F
reeze for 10 minutes and top with fruity
1/4 cup fruity cereal (10g) cereal.
240 6G 21G 27G

STRAWBERRY CHEESECAKE
PROTEIN ICE CREAM
1 cup almond milk (240ml) milk, whey protein, preserves, pudding mix,
sweetener, lemon juice, and salt. Freeze for 24
hours.
1 tbsp strawberry sugar-free preserves (15g)
1 tbsp cheesecake sugar-free pudding mix (10g) 2. Use lite ice cream setting on Creami.
2 tsp zero calorie sweetener 3. H
1 tsp lemon juice and add freeze dried strawberries and frozen
1/2 tsp salt cream cheese bits. Use mix-in setting.
1/2 cup freeze dried strawberries (10g)
1 tbsp frozen cream cheese bits (15g)
380 8G 39G 41G

BIRTHDAY CAKE PROTEIN

COOKIE DOUGH
1 scoop birthday cake whey protein (30g) 1. In a bowl, combine all ingredients. Slowly add
1 scoop vanilla casein (30g) almond milk while mixing until cookie dough
2 tbsp oat flour (15g)
2 tbsp coconut flour (15g) 2. Add rainbow sprinkles and fold into dough.
3. Transfer to ramekin and freeze for 10 minutes.
2 tsp melted butter (10g)
1/2 tsp xanthan gum *optional*
1/2 tsp cake batter extract
1/2 tsp salt
2/3 cup almond milk (160ml) *add slowly and mix*
2 tsp rainbow sprinkles
230 6G 15G 26G

NO BAKE TIRAMISU
PROTEIN CHEESECAKE
1 cup fat-free vanilla Greek yogurt (220g) 1. In a combine, combine Greek yogurt, cream
pudding mix, espresso powder, and rum
extract to form cheesecake filling.
1-1/2 tbsp cheesecake sugar-free pudding mix (10g) 2. In a separate bowl, add crushed graham
2 tsp espresso powder (5g)
cracker. Transfer cheesecake filling to bowl
with graham crackers. Smooth out top with a
1/4 tsp rum extract (optional)
spoon.
1 tbsp cocoa powder (5g) 3. F
reeze for 10 minutes and top with cocoa
powder.
210 6G 16G 25G

CHOCOLATE BROWNIE
LAVA CAKE
1 scoop whey/casein blend (30g) 1. Preheat oven to 350°F (177°C)
3 tbsp sugar-free brownie mix (30g)
2. In a bowl, combine whey/casein blend,
2 tbsp zero calorie sweetener brownie mix, sweetener, cocoa powder, baking
1 tbsp cocoa powder (5g) powder, and salt.
1/4 tsp baking powder
3. S
tir in egg, melted butter, vanilla extract, and
1/2 tsp salt almond milk to form brownie batter.
1 egg
4. T
ransfer to greased ramekin and bake for 20
1 tbsp light melted butter (15g)
minutes or until internal temperature reaches
1/4 tsp vanilla extract 165°F (74°C).
2 tbsp almond milk (10ml) *amount may vary*
5. Let sit for 10 minutes before serving.
340 13G 31G 32G

COOKIE BUTTER
PROTEIN ICE CREAM
1 cup skim milk (240ml) 1. T
o ice cream maker base, combine skim milk,
1 cup almond milk (240ml) almond milk, whey protein, powdered peanut
butter, pudding mix, sweetener, cinnamon and
salt. Mix until combined and freeze for 24
hours.
2. Use lite ice cream setting on ice cream maker.
1 tsp cinnamon 3. H
ollow center of ice cream with a butter
1/2 tsp salt knife and add Speculoos cookies. Use mix-in
2 Speculoos cookies (15g) setting on ice cream maker to combine.
4. T
op with crushed cookie and melted cookie
TOPPING: butter.
1 tsp melted cookie butter (5g)
1/2 crushed Speculoos cookie (4g)
420 10G 38G 44G

PEANUT BUTTER
PROTEIN COOKIES
3 scoops whey/casein blend (90g) 1. Preheat oven to 350°F (177°C).
2. In a bowl, whisk together protein, sweetener,
2 tbsp coconut flour (15g) coconut flour, baking powder, and salt.
1/2 tsp baking powder
3. A
dd in peanut butter, egg, egg white, and
Pinch of salt
vanilla extract and mix to form dough.
1/2 cup peanut butter (130g) Additional almond milk may be needed. Knead
1 egg with hands.
1 egg white
4. R
oll dough into 8 balls and place on baking
1/2 tsp vanilla extract sheet lined with parchment paper. Flatten with
a fork.
5. B
ake for 5 minutes. Let cool on counter for 30
mins.
160 9G 5G 14G
NO BAKE CARAMEL CANDY

PROTEIN CHEESECAKE
1/4 cup low-fat whipped cream cheese (40g) cheese, whey/casein protein, powdered
sweetener, pudding mix, cocoa powder, and
powdered peanut butter to form cheesecake
filling.
2. Add to bowl and smooth out top with spoon.
1 tbsp powdered peanut butter (8g) 3. F
reeze for 10 minutes. Top with mini chocolate
2 tsp mini chocolate chips (10g) chips, crushed peanuts, and caramel sundae
2 tsp crushed peanuts (10g) syrup.
1 tsp no sugar added caramel syrup (12g)
260 9G 17G 28G

PROTEIN CHOCOLATE
GALAXY BROWNIES
3/4 cup flour (90g) 1. Preheat oven to 350°F (177°C).
3 scoops chocolate whey/casein blend (90g)
2. In a bowl, whisk together flour, whey/casein
3/4 cup zero calorie sweetener blend, sweetener, cocoa powder, baking
1/2 cup cocoa powder (40g) powder and salt. Add protein shake, eggs,
1/2 tsp baking powder canned pumpkin, melted light butter, melted
coconut oil, and vanilla extract and mix to
Pinch of salt
make brownie batter.
3/4 cup ready to drink protein shake (180ml)
3 eggs 3. A
dd batter to greased 8x8 brownie pan and
1/2 cup canned pumpkin (120g) bake for 30 minutes. Let cool on counter for
30 minutes.
1/4 cup light melted butter (60g)
2 tbsp melted coconut oil (30ml) 4. In a bowl, combine Greek yogurt, whey protein,
1 tsp vanilla extract confectioner sweetener, and cocoa powder to
make icing.
ICING: 5. A
dd icing to cooled brownies and top with
1/2 cup fat-free vanilla Greek yogurt (110g) sprinkles. Refrigerate for 1 hour. Cut into 9
brownies.
2 scoops chocolate whey protein (60g)
210 8G 15G 21G

COOKIE DOUGH
PROTEIN ICE CREAM
1 cup skim milk (240ml) 1. A
dd skim milk, almond milk, whey protein,
1 cup almond milk (240ml) powdered peanut butter, brown sugar
sweetener, pudding mix, butter extract, and salt
to ice cream maker base. Mix until combined
and freeze for 24 hours.
2. Use lite ice cream setting on ice cream maker.
1 tbsp vanilla sugar-free pudding mix (10g)
1/4 tsp butter extract 3. H
1/4 tsp salt and add frozen cookie dough snacks. Use
2 tbsp frozen safe to eat cookie dough bites (30g) mix-in setting on ice cream maker to blend.
1 tsp mini chocolate chips (5g) 4. Top with mini chocolate chips and enjoy.
435 10G 44G 42G

//04
SIDES
MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // SIDES
SWEET
POTATO FRIES
3 sweet potatoes, cut into fries (515 g) 1. Preheat oven to 450°F (230°C).
1 teaspoon salt 2. In a mixing bowl, combine all ingredients and
mix together with hands to coat all fries.
1/2 teaspoon pepper
3. S
pray a baking sheet with nonstick cooking
spray and add fries. Bake for 10 minutes.
4. R
emove from oven and brush sweet potato
chips with remaining mixture from bowl. Bake
for additional 10 minutes or until crispy.
210 7G 34G 3G
HONEY MUSTARD
SWEET-POTATO
WEDGES
3 sweet potatoes, cut into wedges (515 g) 1. Preheat oven to 450°F (230°C).
2 tablespoons olive oil
1 teaspoon salt 2. In a mixing bowl, combine all ingredients
except honey mustard. Mix together with
1/2 teaspoon pepper
hands to coat all wedges.
1/2 cup honey mustard (120 g)
3. S
spray and add wedges. Bake for 20 minutes,
turning after 10 minutes to ensure wedges
cook evenly.
4. R
emove from oven and brush with honey
mustard. Bake for additional 5 minutes.
270 7G 40G 3G
SWEET
POTATO CHIPS
3 sweet potatoes, cut into 1/4-inch slices (515 g) 1. Preheat oven to 450°F (230°C).
2 tablespoons light syrup (60 ml) 2. In a mixing bowl, combine all ingredients and
mix together with hands to coat all chips.
1 teaspoon hot sauce (5 ml)
1 teaspoon salt
3. S
spray and add chips. Bake for 10 minutes.
1/4 teaspoon pepper
4. R
emove from oven and brush chips with
remaining mixture from bowl. Bake for
additional 5 minutes or until crispy.
220 7G 38G 3G
MASHED
MARSHMALLOW SWEET
POTATOES
4 sweet potatoes (685 g) 1. Preheat oven to 400°F (200°C).
1/2 cup sweetener (40 g) 2. W
rap potatoes in aluminum foil and cook for
one hour. Remove from foil and let cool on
counter for 10 minutes. Leave oven on.
3. S
coop insides of sweet potatoes out into
1 cup mini marshmallows (45 g) mixing bowl and mash.
4. A
dd butter, sweetener, cinnamon, almond
milk, and syrup to bowl. Mix together using a
handheld mixer until smooth.
5. S
cooking spray and add mashed sweet
potatoes. Top with marshmallows and bake
for 10 minutes.
240 3G 49G 3G
PARMESAN MASHED
POTATOES
32 ounces potatoes, peeled and chopped (910 g) 1. A
dd potatoes to boiling water and boil for 10–
15 minutes or until potatoes are tender. Drain
and pat dry.
2. A
dd cooked potatoes to mixing bowl and add
1/2 cup chives, chopped (25 g) remaining ingredients. Mash potatoes until
3/4 cup almond milk (180 ml) smooth and ingredients are combined.
1 teaspoon salt
1 teaspoon pepper
250 6G 34G 11G

TWICE-BAKED
POTATOES
4 potatoes (685 g) 1. Preheat oven to 400°F (200°C).
1/3 cup fat-free sour cream (160 g) 2. W
rap potatoes in aluminum foil and cook for
1/2 cup fat-free cheddar cheese (55 g) one hour. Remove from foil and let cool on
counter for 10 minutes. Leave oven on.
2 tablespoons light ranch dressing (30 g) 3. C
ut tops of potatoes and scrape out insides
into a mixing bowl, keeping outer shell of
1 teaspoon salt
potato intact.
1/2 teaspoon pepper
1/2 teaspoon garlic powder 4. A
dd sour cream, cheddar, butter, ranch
dressing, seasonings, and almond milk to bowl
1/4 cup almond milk (60 ml) and mash until smooth and ingredients are
4 slices bacon, cooked and crumbled (40 g) combined.
1/4 cup chopped green onion (25 g)
5. A
dd mixture back into potato shells and top
with bacon. Set on baking sheet and bake for
15–20 minutes.
6. Remove from oven and top with green onion.
330 8G 45G 13G

CAULIFLOWER
MASHED POTATOES
6 cups cauliflower florets (510 g) 1. S
team cauliflower over boiling water for 10
minutes or until tender.
2. T
ransfer cauliflower to blender or food
1 tablespoon xanthan gum (10 g)
processor. Add remaining ingredients except
2 teaspoons garlic powder chives and blend until smooth.
1 teaspoon salt
1/2 teaspoon pepper 3. Transfer to bowl and top with chives.
1/4 cup fat-free buttermilk (60 ml)
1/4 cup chives, chopped (15 g)
140 7G 14G 8G
CILANTRO LIME
CAULIFLOWER RICE
6 cups cauliflower florets (510 g) 1. A
dd cauliflower to blender or food processor
and blend until texture resembles rice.
1 tablespoon coconut oil (15 ml)
2 teaspoons garlic, minced (10 g)
2. In a pan, heat coconut oil over medium heat.
Add cauliflower and cook for 10 minutes.
1/4 cup lime juice (60 ml) Transfer to a bowl.
1/4 cup cilantro, chopped (20 g)
1 teaspoon salt 3. A
dd butter, lime juice, cilantro, salt and pepper
1/2 teaspoon pepper to bowl and stir until combined.
100 7G 8G 3G
ROASTED PARMESAN
CAULIFLOWER
4 cups cauliflower florets (340 g) 1. Preheat oven to 425°F (218°C).
1 tablespoon coconut oil, melted (15 ml)
2 teaspoons garlic powder 2. A
dd cauliflower, coconut oil, and seasonings to
plastic bag and seal. Shake bag to ensure that
1 teaspoon salt
cauliflower is coated.
1/2 teaspoon pepper
3. S
spray and add cauliflower. Bake for 30
minutes, flipping halfway.
4. R
emove from oven and sprinkle Parmesan on
cauliflower. Bake for additional 10 minutes.
110 8G 4G 5G
BACON-WRAPPED
ASPARAGUS
21 asparagus spears, trimmed (315 g) 1. Preheat oven to 400°F (200°C).
7 slices bacon (70 g) 2. S
spray and add asparagus. Brush asparagus
with olive oil.
3. T
ake 3 pieces of asparagus and wrap from
1 tablespoon balsamic vinegar (10 ml) top to bottom with 1 slice of bacon. Repeat
1 teaspoon salt process for remaining asparagus and bacon.
1/2 teaspoon paprika 4. In a small bowl, combine butter, sweetener,
1/4 teaspoon pepper soy sauce, balsamic vinegar, and seasonings.
Stir until combined. Pour over asparagus and
bacon.
5. B
ake for 25–30 minutes or until asparagus is
tender and bacon is crispy.
100 8G 3G 4G
ROASTED GARLIC
GREEN BEANS
16 ounces green beans, trimmed (455 g) 1. Preheat oven to 425°F (218°C).
2 tablespoons lemon juice (30 ml)
1 tablespoon coconut oil, melted (15 g) 2. In a plastic bag, combine all ingredients and
seal. Shake bag to ensure that green beans are
2 teaspoons garlic powder
coated.
1/2 teaspoon salt
1/2 teaspoon pepper
3. S
spray and add green beans. Bake for 10
minutes, flipping halfway.
70 4G 8G 2G
ROASTED SESAME
GINGER BROCCOLI
4 cups broccoli florets (340 g) 1. Preheat oven to 425°F (218°C).
1 tablespoon olive oil (15 ml) 2. In a plastic bag, combine all ingredients except
sesame seeds and seal. Shake bag to ensure
1 teaspoon sesame oil (5 ml)
that broccoli is coated.
1 teaspoon ground ginger
1 teaspoon salt
3. S
1/2 teaspoon pepper spray and add broccoli. Bake for 10 minutes.
4. R
emove from oven, flip broccoli, sprinkle
sesame seeds on broccoli, and cook for
additional 5 minutes.
80 6G 6G 3G
BAKED MOZZARELLA
TOMATO SLICES
4 tomatoes, halved (565 g) 1. Preheat oven to 450°F (232°C).
1 teaspoon salt 2. S
spray and add tomato halves.
1/2 teaspoon pepper
1 cup fat-free mozzarella cheese (115 g)
3. D
rizzle olive oil, salt, and pepper over tomatoes
and top with mozzarella, Parmesan, and
2 tablespoons oregano, chopped (5 g) oregano. Bake for 15 minutes.
150 6G 7G 14G
CRISPY AVOCADO
SLICES
1 egg, beaten 1. P
1 egg white
1 1/2 cups panko breadcrumbs (90 g)
2. In a bowl, combine egg and egg white. In
2 tablespoons Parmesan (10 g)
another bowl, combine panko breadcrumbs,
1 teaspoon onion powder Parmesan, and seasonings.
1 teaspoon salt
ip avocado slices in egg mixture and then
1/2 teaspoon paprika in breadcrumb mixture to coat. Place on
3 avocados, pitted and sliced, skin removed (450 g) prepared baking sheet.
4. S
prinkle remaining breadcrumbs over avocado
slices and lightly spray with nonstick cooking
spray. Bake for 20 minutes.
260 19G 20G 8G

SLOW-COOKED BAKED
BARBECUE BEANS
SERVINGS: 6 // PREP TIME 10 MINS // COOK TIME (VARIES) // READY IN 4-6 HOURS
3 (15-ounce) cans pinto beans (1,275 g) 1. S
cooking spray.
1 cup sugar-free ketchup (240 g)
1 cup chopped onion (160 g)
2. A
dd all ingredients and stir. Cook for 4 hours
on high or 6 hours on low.
1/2 cup barbecue sauce (135 g)
2 teaspoons salt
1 teaspoon ground mustard
1 teaspoon pepper
240 2G 44G 12G

BAKED TORTILLA
CHIPS
2 tablespoons lime juice (30 ml) 1. P
2. In a bowl, stir together lime juice, butter, and
5 tortillas, each cut into 8 equal parts
olive oil.
1 teaspoon salt
3. P
lace tortilla pieces on baking sheet. Brush
both sides with lime juice mixture. Sprinkle
with seasonings. Bake for 5 minutes.
4. R
emove from oven and flip chips to cook other
side. Bake for additional 5 minutes or until
crispy.
220 8G 19G 2G
CRISPY ROASTED
CHICKPEAS
1 (15-ounce) can chickpeas, drained and rinsed (425 g) 1. Preheat oven to 400°F (205°C).
1 teaspoon lemon juice (5 ml) 2. In a bowl, combine all ingredients and mix with
hands to coat chickpeas.
1 teaspoon salt
3. S
1/2 teaspoon pepper
spray and add chickpeas. Bake for 20–25
1/2 teaspoon garlic powder minutes, shaking baking sheet halfway.
170 7G 21G 7G
BAKED
ONION RINGS
1/2 cup flour (60 g) 1. P
1 egg, beaten
1 egg white
2. A
dd flour to one bowl, egg and egg white
1 cup panko breadcrumbs (60 g)
to another, and panko breadcrumbs with
1 teaspoon salt seasonings to a third. Mix breadcrumb bowl
1 teaspoon garlic powder with hands.
1 teaspoon onion powder
ip onion rings in flour, egg whites, and then
2 onions, peeled and sliced to rings (455 g) panko breadcrumbs to coat. Place on prepared
baking sheet.
4. L
ightly spray tops of onion rings with nonstick
cooking spray. Bake for 20 minutes, flipping
halfway.
180 1G 34G 7G
GUACAMOLE
3 avocados, halved and pitted (450 g) 1. S
crape out insides of avocado into bowl and
mash using a fork.
1 (10-ounce) can diced tomatoes and green chilies,
drained (285 g)
2. A
dd remaining ingredients and stir until
combined.
2 tablespoons cilantro, chopped (10 g)
1 teaspoon salt
1/2 teaspoon pepper
140 11G 10G 2G

SPINACH DIP
3 cups spinach, chopped (90 g) 1. A
dd all ingredients to bowl and stir until
combined.
1 cup fat-free Greek yogurt (230 g)
1/4 cup minced red bell pepper (45 g)
1/4 cup chopped green onion (25 g)
2 tablespoons light mayonnaise (30 g)
1 teaspoon dill
1 teaspoon salt
1/2 teaspoon pepper
90 5G 5G 7G
HUMMUS
1 (15-ounce) can chickpeas, drained and rinsed (425 g) 1. A
dd all ingredients to blender or food
processor. Blend until smooth.
1 tablespoon tahini (15 g)
2. Transfer to bowl and serve.
1 tablespoon water (15 ml)
1 teaspoon salt
1/2 teaspoon ground cumin 1/4 cup lemon juice (60 ml)
150 7G 16G 6G
CRISPY MOZZARELLA
STICKS
SERVINGS: 16 // PREP TIME 5 MINS // COOK TIME 8 MINS // READY IN 1 HR
8 mozzarella sticks, halved 1. In a bowl, whisk eggs.
2 eggs 2. In a second bowl, combine breadcrumbs and
1/2 cup flour seasonings.
1/2 cup panko bread crumbs 3. In a third bowl, add flour.
1/2 cup Italian bread crumbs
4. D
redge mozzarella sticks into beaten eggs,
1/2 teaspoon salt flour, additional egg mixture, then bread
1/2 teaspoon pepper crumbs. Repeat the process with remaining
1/2 teaspoon oregano mozzarella sticks.
1/2 teaspoon crushed red pepper 5. S

pray with nonstick cooking spray and place in
1/2 teaspoon garlic powder freezer for 45 minutes.
6. P
lace mozzarella sticks in a single layer in air
fryer basket and spray with nonstick cooking
spray. Cook at 400°F (205°C) for 6-8 minutes.
60 4G 3G 4G
PARMESAN GARLIC
KNOTS
1 tbsp baking powder 2. In a mixing bowl, whisk together flour, baking
1 tsp salt powder, salt, and garlic powder.
1 tsp garlic powder 3. M
ix in Greek yogurt, then knead with hands to
1 cup Greek yogurt (220g) form dough.
2 tbsp olive oil (30ml) 4. Roll dough into 8 logs and tie into knots.
1 tbsp parsley
5. P
lace on baking sheet lined with parchment
1 tsp minced garlic paper.
2 tbsp shredded parmesan (15g)
6. In a small bowl, combine olive oil, parsley, and
garlic.
7. B
rush olive oil mixture on knots and bake at
350°F for 18-20 minutes (177°C).
8. Top with spray butter and parmesan.
150 4G 22G 6G
CHOCOLATE HAZELNUT
PROTEIN SPREAD
2 scoop whey protein powder (60g) 1. In a bowl, combine whey protein, peanut butter,
3 tbsp powdered peanut butter (25g) cocoa powder, sweetener and water or almond
milk until a thick consistency is formed.
tir in melted chocolate chips and hazelnut
1/2 cup water or almond milk (120ml) extract.
1 tbsp chocolate chips, melted (15g)

1 tsp hazelnut extract (5ml)
150 3G 9G 21G
CHOCOLATE CHIP
COOKIE DOUGH
PROTEIN BARS
1/2 cup oat flour (60g) 1. In a mixing bowl, combine oat flour, sweetener,
1/2 cup zero-calorie sweetener peanut butter, salt, butter, syrup, and vanilla
extract.
½ tsp of salt 2. S
tir in protein and melted chocolate chips
1/4 cup light melted butter (60g) to form dough. If necessary, add in 1 tbsp of
almond milk at a time until dough formed.
1 tsp vanilla extract 3. Cool for 20 minutes in refrigerator.
2 scoops whey protein powder (60g) 4. F
latten dough into a rectangle and cut into 6
2 scoops casein protein powder (60g) bars.
5. Top with melted chocolate chips.
2 tbsp chocolate chips, melted (30g)
220 8G 15G 18G

GARLIC PARMESAN
TRUFFLE FRIES
1.5lbs russet potatoes (680g) 1. P
eel potatoes and cut into ½ inch thick slices
2 tsp olive oil (10ml) lengthwise.
1/2 tbsp salt 2. Soak potatoes in cold water for 30 minutes.

1/2 tbsp garlic powder
3. Drain water and pat dry with dish towel.
1 tsp pepper
1 tbsp truffle oil (15ml) 4. T
ransfer potatoes into bowl and season with
olive oil, salt, garlic powder, and pepper.
1/2 tbsp Italian seasoning
1/4 cup shredded parmesan cheese (30g) 5. S
spray. Add potatoes to basket of air fryer and
air fry at 400°F (205°C) for 20-25 minutes,
flipping halfway.
6. T
ransfer cooked fries to bowl and top with
truffle oil, Italian seasoning, and parmesan
cheese. Mix to combine.
150 5G 23G 4G
CRISPY AIR FRYER

MOZZARELLA STICKS
SERVINGS: 16 STICKS // PREP TIME 10 MINS // COOK TIME 10 MINS // READY IN 1 HR
2 eggs, beaten 1. Place beaten eggs in a small bowl.
1/4 cup breadcrumbs (30g) 2. In a second bowl, combine breadcrumbs and
1/4 cup Panko breadcrumbs (15g) seasonings.
1 tsp garlic powder
3. In a third bowl, add flour.
1 tsp Italian seasoning
1 tsp salt 4. D
redge halved mozzarella sticks into beaten
eggs, then flour, then eggs again, then
1 tsp crushed red pepper
breadcrumbs to coat. Repeat the process with
1/2 tsp pepper the remaining mozzarella sticks.
1/2 cup flour (60g)
5. S
pray with nonstick cooking spray and place in
8 low-fat mozzarella sticks, halved (225g)
freezer for 45 minutes.
6. P
lace mozzarella sticks in a single layer in air
fryer basket and spray with nonstick cooking
spray. Air fry at 400°F (205°C) for 6-8 minutes,
flipping halfway.
60 3G 5G 4G
COOKIE BUTTER
PROTEIN BARS
SERVINGS: 6 BARS // PREP TIME 10 MINS // COOK TIME 0 MINS // READY IN 40 MINS
1/2 cup oat flour (60g) 1. In a mixing bowl, combine oat flour, sweetener,
1/2 cup zero calorie sweetener crushed Speculoos cookies, powdered peanut
butter, cinnamon, xanthan gum, and salt.
6 Speculoos cookies, crushed (45g)
1/4 cup powdered peanut butter (30g) 2. S
tir in almond milk, pancake syrup, and butter
1-1/2 tsp cinnamon extract.
1 tsp xanthan gum 3. A

dd in whey and casein protein powder, then
1/2 tsp salt mix until dough forms. Knead with hands.
1/4 cup almond milk (60ml) 4. Form into 6 bars and freeze for 30 minutes.
2 tbsp sugar-free pancake syrup (30ml)
5. T
op with melted cookie butter. Store in
refrigerator.
2 scoops casein protein (60g)
2 tbsp melted cookie butter (30g)
210 6G 19G 21G

HOMEMADE
PROTEIN BAGELS
SERVINGS: 6 BAGELS // PREP TIME 10 MINS // COOK TIME 20 MINS // READY IN 30 MINS
1-1/2 scoop unflavored whey protein (45g) 2. In a bowl, combine flour, whey protein, baking
2 tsp baking powder powder, salt, xanthan gum, and Greek yogurt.
1/2 tsp salt Knead with hands to form dough.
1/2 tsp xanthan gum 3. D
ivide dough into 4 equal parts and form into
1 cup fat-free plain Greek yogurt (220g) bagels with hands by flattening and poking a
hole in the middle.
TOPPING:
4. B
rush tops of bagels with beaten egg and top
1 beaten egg with salt-free everything bagel seasoning.
2 tbsp everything bagel seasoning
5. Bake for 15-18 minutes or until golden brown.
260 2G 38G 22G

PROTEIN QUESO
2 cups low-fat cottage cheese (440g) 1. T
o a food processor or blender, add cottage
3 tbsp cheddar powder (25g) cheese, cheddar powder, nutritional yeast, taco
seasoning, jalapenos and lime juice. Blend
2 tbsp nutritional yeast (10g)
until smooth.
1 tbsp taco seasoning
2 tbsp minced jalapenos (30g) 2. Add to dish and serve hot or cold.
2 tbsp lime juice (30ml)
130 4G 8G 17G
BUTTERMILK
PROTEIN RANCH
1 cup fat-free plain Greek yogurt (225g) 1. In a food processor, combine yogurt, sour
1/4 cup low-fat sour cream (60g) cream, buttermilk, lemon juice, ranch powder,
and seasonings. Blend until smooth.
2 tbsp. low-fat buttermilk (30ml)
2 tsp ranch powder
1/2 tsp chives
1/2 tsp parsley
1/2 tsp dill
1/2 tsp minced garlic
1/4 tsp salt & pepper
110 3G 6G 15G
PROTEIN COOKIE
BUTTER
6 Speculoos cookies (45g) 1. In a food processor, combine cookies, protein
2 scoops vanilla whey casein blend (60g) powder, powdered peanut butter, sweetener,
cinnamon and salt. Blend until it becomes a
powder.
1/4 tsp cinnamon 2. A
dd in almond milk and cookie butter extract
and blend until consistency resembles peanut
1/4 tsp salt
butter.
1 tsp cookie butter extract (5ml) 3. T
ransfer to air tight container and store in
refrigerator.
150 4G 14G 17G

//05
PROTEIN
SHAKES
MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // PROTEIN SHAKES
BIRTHDAY CAKE
PROTEIN SHAKE
1/2 cup low-fat cottage cheese (115 g) 1. In a blender, combine all ingredients except
sprinkles. Blend until smooth.
1 tablespoon vanilla sugar-free gelatin mix (5 g)
2. Top with sprinkles.
1 cup ice cubes
1 teaspoon sprinkles
250 5G 17G 38G

APPLE-PIE
PROTEIN SHAKE
1/2 cup low-fat cottage cheese (115 g) 1. In a blender, combine all ingredients. Blend
until smooth.
1/2 apple, sliced (80 g)
1 tablespoon sugar-free butterscotch gelatin mix (10 g)
1 cup ice cubes
330 5G 37G 39G

PIÑA COLADA
PROTEIN SHAKE
1/2 cup fat-free Greek yogurt (115 g) 1. In a blender, combine all ingredients. Blend
until smooth.
1/2 cup chopped pineapple, frozen (80 g)
1 cup ice cubes
1/2 teaspoon coconut extract
240 2G 18G 36G

PEANUT-BUTTER BANANA
PROTEIN SHAKE
until smooth.
1 banana (100 g)
1 cup ice cubes
430 12G 38G 45G

STRAWBERRY BANANA
PROTEIN SHAKE
until smooth.
1/2 cup strawberries, frozen (80 g)
1/2 banana (50 g)
1 cup ice cubes
290 3G 29G 38G

STRAWBERRIES AND
CREAM PROTEIN SHAKE
until smooth.
1/2 cup strawberries, frozen (80 g)
1 cup ice cubes
260 4G 21G 37G

ICED COFFEE
PROTEIN SHAKE
1/2 banana (50 g) 1. In a blender, combine all ingredients. Blend
until smooth.
1 cup ice cubes
3/4 cup cold coffee (180 ml)
170 2G 15G 25G

CHOCOLATE MALT
PROTEIN SHAKE
until smooth.
1/2 banana (50 g)
2 tablespoons malted milk powder (15 g)
1 cup ice cubes
330 5G 35G 40G

CHEESECAKE
PROTEIN SHAKE
until smooth.
2 tablespoons fat-free gelatin cheesecake mix (10 g)
1 cup ice cubes
230 2G 14G 36G

PUMPKIN-PIE
PROTEIN SHAKE
1/2 cup pumpkin (120 g) 1. In a blender, combine all ingredients. Blend
until smooth.
1 cup ice cubes
250 3G 18G 37G

PEANUT BUTTER AND

JELLY PROTEIN SHAKE
until smooth.
2 tablespoons sugar-free jelly (30 g)
1 cup ice cubes
360 12G 25G 44G

EGGNOG
PROTEIN SHAKE
until smooth.
1/2 banana (50 g)
1/2 teaspoon nutmeg
1 cup ice cubes
270 3G 22G 37G

SWEET POTATO
PROTEIN SHAKE
1/2 cup sweet potato, mashed (120 g) 1. In a blender, combine all ingredients. Blend
until smooth.
1 cup ice cubes
350 3G 41G 39G

GREEN MACHINE
PROTEIN SHAKE
until smooth.
2 cups spinach (60 g)
1/2 banana (50 g)
1 cup ice cubes
270 3G 21G 38G

WEIGHT-GAINER
PROTEIN SHAKE
1 cup oats (80 g) 1. In a blender, combine all ingredients. Blend
until smooth.
1 cup ice cubes
2 cups almond milk (480 ml)
800 29G 70G 67G

PUMPKIN PIE
PROTEIN SHAKE
2 cups ice 1. In a blender, combine all ingredients. Blend
until smooth.
2. T
op protein shake with whipped cream and
1/2 cup canned pumpkin (120 g)
cinnamon
1/2 teaspoon pumpkin pie spice
1/2 teaspoon salt
TOPPINGS

Sprinkle of cinnamon
270 5G 24G 32G

CHOCOLATE PEANUT
PROTEIN ICE CREAM SHAKE
2 cups ice 1. In a blender, combine all ingredients except
toppings. Blend until smooth.
2. D
rizzle chocolate syrup into an empty glass,
1 tablespoon light whipped topping (5 g)
then pour shake into glass.
3. Top with whipped cream, syrup, and peanuts.
1 tablespoon calorie-free caramel syrup (15 ml)
1 teaspoon chocolate chips (5 g)
1 teaspoon baking cocoa
TOPPINGS
2 tablespoons sugar-free chocolate syrup (30 ml)

2 tablespoons whipped cream (5 g)
1 teaspoon caramel sundae syrup (3 g)
1 teaspoon crushed peanuts (3 g)
330 8G 29G 38G

CHOCOLATE
PROTEIN MILKSHAKE
1-3/4 cup ice 1. In a blender, combine all ingredients except
1/4 cup light whipped topping (25 g)
1 tablespoon sugar-free chocolate syrup (15 ml)
1 tablespoon sweetener
1 teaspoon heavy whipping cream (5 ml)
1 teaspoon sugar-free pudding mix (3 g)
300 6G 25G 37G

NUTTER BUTTER BAR

PROTEIN ICE CREAM SHAKE
2. D
rizzle chocolate syrup into a glass. Pour
shake into a glass, top with whipped cream
2 tablespoons powdered peanut butter (15 g) and crushed nutter bar.
1/2 teaspoon butterscotch sugar-free pudding mix
1/2 teaspoon salt
TOPPINGS
2 tablespoons sugar-free chocolate syrup (30 g)

2 tablespoons whipped cream (5 g)
1 crushed mini-sized nutter butter candy bar
310 7G 27G 36G

FRUITY CEREAL PROTEIN

ICE CREAM SHAKE
SHAKE 1. In a blender, combine all ingredients except
2 cups ice
2. P
our into glass. Top shake with whipped
cream and fruity cereal.
TOPPING
2 tbsp whipped cream (5g)

2 tablespoons fruity cereal (5 g)
240 4G 19G 31G

GREEN PROTEIN
SMOOTHIE
1 cup ice 1. In a blender, combine all ingredients except
1 frozen banana (110 g)
1 tablespoon chia seeds (10 g)
1 teaspoon honey (5 g)
420 16G 43G 33G

COOKIES & CREAM

PROTEIN ICE CREAM
SHAKE
2 cup ice 1. In a blender, combine all ingredients for shake.
Blend until smooth.
2. P
our into a glass and top with whipped cream
and chocolate syrup.
1 tsp xanthan gum (3 g)
1/4 cup cream-filled cookie cereal (10 g)
TOPPING

1 tbsp sugar-free chocolate syrup (15 g)
360 4G 20G 36G

PEANUT BUTTER CUP

PROTEIN ICE CREAM
SHAKE
2 cup ice 1. In a blender, combine all shake ingredients.
Blend until smooth.
2. P
our into a glass, add light chocolate syrup,
and top with remaining mixture.
1/4 cup peanut butter puff cereal (10 g)
3. G
arnish with whipped cream and chocolate
1 tablespoon baking cocoa (5 g) syrup.
1/2 teaspoon xantham gum
TOPPING

1 tbsp sugar-free chocolate syrup (15 g)
250 4G 19G 34G

FROZEN COFFEE
PROTEIN BLENDER
until smooth.
1 cup cold coffee brew (240 ml)
3/4 almond milk (180 ml)
2. Top with whipped cream and chocolate syrup.
TOPPING

190 6G 5G 25G
CHOCOLATE HAZELNUT
PROTEIN MILKSHAKE
until smooth.
1 tbsp zero-calorie sweetener
1 tsp hazelnut extract (5g)
1/2 tsp xanthan gum
350 10G 25G 41G

CINNAMON ROLL
PROTEIN MILKSHAKE
2 cups ice 1. C
ombine ice, almond milk, Greek yogurt, whey
protein, cream cheese, sweetener, xanthan
gum, cinnamon, and butter extract into a
1/4 cup Greek yogurt (55g) blender.
2. Blend until smooth, and pour into a glass.
3. In a small dish, combine syrup, cinnamon, and
sweetener.
1/2 tsp xanthan gum
1/2 tsp cinnamon 4. A
dd half of the cinnamon mixture to top of
shake and stir.
1/4 tsp butter extract (optional)
5. T
op with light whipped cream and remainder
of cinnamon mixture.
TOPPING:

1 tsp cinnamon
1 tsp zero calorie sweetener
260 7G 16G 32G

S’MORES PROTEIN
MILKSHAKE
until smooth.
1 scoop chocolate whey protein (30g)
1/2 graham cracker sheet (8g)
2 tbsp marshmallow bits (5g)
1 tsp baking cocoa
1/2 tsp xanthan gum
1/4 cup mini marshmallows (10g)
310 6G 34G 32G

COOKIE BUTTER
PROTEIN MILKSHAKE
until smooth.
1 scoop vanilla whey protein powder (30g)
1 tbsp speculoos cookie butter (15g)
1 Speculoos cookie (8g)
1/2 tsp cinnamon
1/2 tsp xanthan gum (3g)
370 13G 31G 32G

FRUITY CEREAL
PROTEIN MILKSHAKE
until smooth.
1 scoop fruity cereal flavored whey protein powder (30g)
1/4 cup fruity cereal (10g)
1 tbsp Greek yogurt (15g)
1/2 tsp xanthan gum
220 5G 16G 27G

PEPPERMINT MOCHA
COFFEE PROTEIN SHAKE
until smooth.
1 cup cold brew (240ml)
3/4 cup almond milk (180ml) 2. L
ine a large glass with chocolate syrup.
Transfer protein shake to glass and top with
whipped cream, mini chocolate chips, and
2 tbsp zero calorie sweetener crushed candy cane.
1 tsp baking cocoa
1/4 tsp peppermint extract
TOPPINGS:
1/2 tsp crushed candy cane
220 6G 18G 27G

GINGERBREAD
PROTEIN MILKSHAKE
until smooth.
1 scoop vanilla whey protein (30g) 2. T
ransfer to a glass and top with whipped
cream and crushed gingersnap cookie.
1/2 gingersnap cookie (8g)
1 tbsp sweetener
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp nutmeg
1/8 tsp ground cloves
Pinch of salt
1/2 tsp xanthan gum
TOPPING:

1/2 crushed gingersnap cookie (8g)
260 6G 19G 32G

CINNAMON CRUNCH
PROTEIN SHAKE
1 scoop whey protein (30g) 2. T
cream.
1/4 cup cinnamon crunch cereal (10g)
1 tbsp sweetener
1 tbsp Greek yogurt (15g)
1/2 tsp cinnamon
1/2 tsp xanthan gum
TOPPING:
240 6G 19G 24G

CRISPY PEANUT
BUTTER CHEESECAKE
1 cup fat-free vanilla Greek yogurt (225g) 1. In a bowl, combine all ingredients except
toppings.
3oz low-fat cream cheese (85g)
1 scoop vanilla casein or whey protein powder (30g) 2. T
op with crushed candy and freeze for 10
2 tbsp powdered zero calorie sweetener
TOPPING:
1/2 crushed mini crisp peanut butter candy
300 11G 21G 30G

COOKIES & CREAM

CHEESECAKE PROTEIN
MILKSHAKE
1 scoop whey (30g) 2. T
ransfer to a large glass and top with whipped
cream and chocolate syrup.
1/4 cup cream-filled cookie cereal (8g)
1 tbsp sweetener
TOPPINGS:

280 7G 23G 31G

CHOCOLATE PEANUT
BUTTER CHEESECAKE
PROTEIN MILKSHAKE
1 scoop chocolate whey protein powder (30g) 2. T
cream and chocolate syrup.
TOPPINGS:

1 tbsp chocolate peanut butter puffs cereal
340 10G 24G 39G

PUMPKIN PIE
PROTEIN MILKSHAKE
1/4 cup Greek yogurt (55g) 2. T
cream, cinnamon, and sprinkles.
1/2 cup canned pumpkin (120g)
1 scoop vanilla whey (30g)
1 tbsp sweetener
1 tbsp vanilla sugar-free pudding mix (10g)
1/2 tsp pumpkin pie spice
1/2 tsp salt
TOPPING:

1/2 tsp Cinnamon
1 tsp Halloween sprinkles
270 5G 24G 32G

CHOCOLATE
PROTEIN MALT
1-1/2 cup ice 1. In a blender, combine all ingredients except
2/3 cup low-calorie vanilla ice cream (85g)
1 tbsp malted milk (7g)
1/2 tsp xanthan gum
1 maraschino cherry
520 8G 51G 67G

STRAWBERRY
PROTEIN MILKSHAKE
1 cup fresh or frozen strawberries (140g)
2 tbsp zero calorie strawberry syrup (30ml)
400 6G 24G 62G

BIRTHDAY CAKE
PROTEIN MILKSHAKE
2 cups ice 1. In a blender, combine all shake ingredients.
Blend until smooth.
1 cup skim milk (240ml)
1/2 cup fat-free vanilla Greek yogurt (110g) 2. P
our shake into glass and mix in rainbow
sprinkles.
1-1/2 scoops whey protein (45g)
1 tbsp zero calorie sweetener 3. T
op with whipped cream and additional
rainbow sprinkles.
1/2 tsp xanthan gum
1 tsp cake batter extract (5ml)
TOPPINGS:
1 tbsp rainbow sprinkles (15g)

390 2G 30G 60G

FROSTED LEMONADE
PROTEIN SHAKE
2 cup ice 1. In a blender, combine all ingredients. Blend
until smooth.
1 cup skim (240ml)
1/4 cup Greek yogurt (55g) 2. T
cream.
1 packet sugar-free lemonade (4g)
1/2 tsp xanthan gum
TOPPING:
260 2G 20G 38G

PEANUT BUTTER CUP

PROTEIN MILKSHAKE
2 cups ice 1. In a blender, combine ice, almond milk, whey
protein, peanut butter, sweetener, and xanthan
gum. Blend until smooth.
1/4 cup fat-free vanilla Greek yogurt (55g)
2. L
ine inside of glass with chocolate syrup and
1 scoop chocolate whey protein
pour shake into glass.
3. T
op with whipped cream, melted peanut butter,
and crushed mini peanut butter cup.
1/2 tsp xanthan gum
TOPPINGS:

1 tsp melted peanut butter (5g)
1 crushed mini peanut butter cup (8g)
340 12G 18G 42G

PROTEIN TIRAMISU
MILKSHAKE
2 cups ice 1. C
ombine all ingredients (except toppings) into
blender. Blend until smooth.
1/4 cup fat-free vanilla Greek yogurt (55g) 2. L
ine inside of glass with chocolate syrup and
pour shake into glass.
1-1/2 tbsp mascarpone (20g) 3. Top with whipped cream and cocoa powder.
1-1/2 tsp instant espresso
1/2 tsp rum extract
1/2 tsp xanthan gum
TOPPINGS:

1 tsp cocoa powder
330 13G 20G 42G

THE ONLY FITNESS

COOKBOOK YOU’LL
EVER NEED
Michael Kory, the popular online fitness chef, teaches people how to turn a boring
and bland fitness diet into a delicious, low-calorie and high-protein one with
recipes like cookies, cheesecake, chicken fingers, brownies, pizza, and more.
When he was just 16 years old, Michael decided he wanted to gain weight and
build muscle. He quickly became tired of eating the same flavorless meals, so he
began experimenting in the kitchen and was on a quest to create high-protein
recipes that tasted good that he could enjoy on his fitness journey. In 2010, he
began posting his recipe creations online in video format and quickly amassed
hundreds of thousands of viewers.
In the Ultimate Fitness Cookbook, he shares his entire collection of best-tasting

recipes, along with a section on how to calculate your macros so you can get in
the best shape of your life while still enjoying foods that you previously thought
were off limits on a diet. This book is sure to be any health or fitness enthusiast’s
new go-to for quick, high-protein, and delicious recipes.
michaelkory.com

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Generated for #11796 Mary Collins kuddlekubs@yahoo.

Copyright 2022 Arroyo Ventures LLC

Copyrighted Material III

// ABOUT THE AUTHOR

Copyrighted Material VII

men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5 = BMR

(10 × 90.7) + (6.25 × 182.8) – (5 × 25) + 5 = 1,929.5

• sedentary: BMR × 1.2

Copyrighted Material VIII

1,929.5 daily calories × 1.725 activity level = 3,328.4

• lose weight = eat 500 calories less than calculated number

• 1 gram carbohydrates = 4 calories

200 pounds = 200 grams protein per day

200 lbs × 0.4 g = 80 g fat per day

200 g protein × 4 = 800 calories from protein

3,330 – 1,520 = 1,780 calories from carbs

1,780 calories from carbs ÷ 4 = 445 g carbs per day

LUNCH AND DINNER72

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

1/4 cup almond milk (60 ml)

1/2 teaspoon cinnamon

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

260 7G 35G 13G

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

2/3 cup whole wheat pastry flour (80 g)

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

1/2 teaspoon salt

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

180 4G 14G 20G

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

1 teaspoon vanilla extract (5 ml)

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

200 4G 22G 18G

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

1/4 cup fat-free Greek yogurt (55 g)

1/2 teaspoon salt

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

260 3G 33G 23G

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

2 scoops whey protein powder (60 g)

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

220 6G 27G 12G

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

1/4 cup blueberries (40 g)

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

210 2G 18G 28G

MICHAEL KORY’S ULTIMATE FITNESS COOKBOOK // BREAKFAST

1 cup egg whites (240 ml)

PER-SERVING NUTRITION FACTS.

CALORIES FAT CARBS PROTEIN

140 2G 16G 15G

LUNCH AND DINNER72

4. In separate bowl, combine glaze ingredients