——RECIPES——
Meal prep was a total lifesaver for us. Getting our meals ready ahead of time was our secret weapon. We all struggle to find new dinner ideas. I will post fresh recipes here regularly.
Breakfast Bowls (Makes 5 bowls)
2lb lean hamburger
Salt, pepper, and garlic powder to taste.
BROWN and drain grease.
Mix in bowl:
5 eggs, 150g cottage cheese, 2c egg whites
Season with salt and pepper.
Disperse meat into 5 oven safe bowls. Do the same with the egg mixture.
Top with shredded cheese and bacon bits.
Mix.
Put the 5 oven safe bowls on a large cookie sheet.
Bake at 400 for 30 minutes.
Green Chili Chicken Bake
Per meal…
2T balsmatti rice uncooked
1/4 c chicken broth
1 small scoop of greek yogurt
2T diced green chilies
2T chopped tomatoes
5oz cooked chicken breast
Salt, pepper, garlic, powder, and cumin
1 oz Monterrey jack cheese
Mix all together in small oven safe dish and bake at 350 for 35-40 minutes.
Chicken Bacon Ranch Eggrolls
Finely dice 2c of rotisserie chicken. Add 1 block of light cream cheese
Add about 1 cup of crumbled cooked bacon and some ranch seasoning.
Add about 1/2 c up of buffalo sauce and some green onion (optional)
Mix all together. Put one scoop into an egg roll or wonton wrapper. Wrap up.
Mist it with some light cooking spray and air fry at 400 degrees for 10-12 minutes.
High Protein Sweet Potato Bowl
Cut sweet potatoes into bit sized cubes.
Put into an air fryer and mist with some light cooking oil. Sprinkle with salt and garlic powder. Air fry at 400 degrees for 20 minutes.
While those cook, add some chopped onion into a hot skillet and cook until nice and brown. Add some minced garlic. Add your lean ground beef (about 1lb). Season with 1t smoked paprika, 1t cumin, 1t chili powder (optional for heat), salt and pepper to taste.
Once the beef is nice and brown, add some tomato paste and grated cheese.
To make the creamy high protein sauce: add the following to a blender
1 large avocado
1/2 c non fat greek yogurt
Juice of 1 lime
1/4 c fresh cilantro
1T olive oil (opt. For creaminess)
1t garlic powder
1/2t cumin
Salt and pepper to taste
Water to thin as needed
BLEND
Construct your bowl- Sweet potatoes, then meat mixture, and then the green sauce. Add shopped green onions for garnishing if you like.
High Protein Ranch
OPTION 1:
Add following to a blender:
1/2c cottage cheese
1/4 c water to thin
1 ranch seasoning packet
OPTION 2:
1/2 c no fat greek yogurt
1/4 c low fat milk
1 T light mayo
1t lemon juice
1/2t garlic powder
1/2 t onion powder
1/2t dried dill
1/2 t dried parsley
1/4t black pepper
1t salt
ONLY 20 CALORIES per 2 TBSP!!!!!
High Protein Buffalo Chicken Bake
Quarter cut some golden potatoes.
BOIL until tender
Put in baking dish and cover with parchment paper, using a flat meat tenderizer smash potatoes flat.
Top with seasonings of your choice.
Put a layer of shredded rotisserie chicken on next.
Next, add some chopped onion, celery, and healthy drizzle of hot sauce.
Then add a layer of blended cottage cheese and egg.
Top with shredded mozzarella cheese
Bake at 400 for 25-30 minutes
Crispy Ritz Buffalo Chicken Bake
2 large chicken breasts
(Use a meat tenderizer to pound out thin)
Season with cajun seasoning and ranch seasoning
Place seasoned chicken breasts in a greased baking dish.
Place a dollop of buffalo sauce on each chicken breast. Use a pastry brush to spread out.
Top with a mixture of shredded mozzarella and cheddar.
Crush half a sleeve of ritz crackers. Melt 2T butter and drizzle on crackers.
Sprinkle crackers on chicken breasts.
Bake at 425 for 20 minutes.
Chicken Enchilada Pasta
Red, yellow, orange pepper-chopped
Onion-chopped
SAUTE
Put 3 or 4 chicken breasts in crockpot.
Season with onion powder, sea salt, and cayenne pepper.
ADD:
1 can fire roasted tomatoes
1 can red enchilada sauce
1 can diced chilies
1tsp garlic paste
Cook on HIGH for 3 hours.
In a blender, combine the following:
1c cottage cheese
1/2c. shredded cheddar cheese
Scoop of cream cheese
1c enchilada sauce
1c milk
Salt and pepper
BLEND
Cook 2 boxes of protein pasta al dente.
When chicken is cooked, use a chopper to chop up in crockpot. Add pasta and cheese mixture.
Add more shredded cheese.
Stir together and let cook for 5-10 minutes.
(This makes about 8 meals. If only meal prepping for one person I would suggest cutting the recipe in half)
White Chicken Lasagna Bowls
Cut up 3 cooked lasagna noddles into bite size pieces. Divide evenly into three small baking dishes.
In a small single portion container of non fat greek yogurt (or cottage cheese) add Shredded parmesan cheese, minced garlic, and Italian seasoning.
Add a couple of tablespoons of that mixture to each dish.
Add some cooked spinach or any green veggies (optional)
Drizzle with Alfredo sauce. Add 1/4c of cooked diced chicken breast.
Repeat layers one more time.
Top with skim mozzarella.
Bake at 350 degrees for 15-20 minutes.
Chicken Sandwich
1 large chicken breasts sliced super thin
Dredge them in a mixture of flour, salt, and pepper.
Then dip in a couple of scrambled eggs.
Next, dredge in some Italian bread crumbs.
Fry in a shallow pan in a bit of olive oil. A couple minutes on each side.
Put 2 chicken pieces on a hogie bun.
Top with ranch and some crumbled bacon.
Sprinkle with shredded cheese.
Slide in the oven at 425 until the cheese melts.
OPTION 2: Chicken parm sandwich
On top of the chicken breasts, layer shredded mozzarella or provolone cheese and some marinara sauce.
(Our favorite spicy sauce is Raos Ariabbiata)
Again, put on cookie sheet and bake in over for a few minutes until cheese melts.