Meals
RECIPE OF THE WEEK!
Ingredients
Roasted Butternut Squash
• 3 cups butternut squash, peeled, seeded, cubed
• 1 tablespoon olive oil
• salt and pepper
Roasted Brussels Sprouts
• 12 oz Brussels Sprouts
• 1 tablespoon olive oil
• salt and pepper
Steak
• 1 lb flank steak
• ¼ teaspoon smoked paprika
• ¼ teaspoon chili powder
• ¼ teaspoon salt
• black pepper, freshly ground to taste
• 2 tablespoons olive oil
• 3 tablespoons butter
• 5 gloves garlic, minced
• ¼ ounce fresh thyme
Garlic Butter Steak with Brussels Sprouts & Butternut Squash
Macros Per Serving
Calories: 446
Protein: 29g
Carbs: 22g
Fat: 29g
Fiber: 6g
Total Time: 1 hr 10 mins
Servings: 4 Servings
Instructions
Roasted Butternut Squash
Preheat oven to 400 F. Make sure the butternut squash is peeled, seeded, and cubed.
In a large bowl, toss cubed butternut squash with olive oil, salt, and pepper.
Spread the squash on a parchment paper-lined baking sheet in one layer, without overcrowding.
Roast on the middle rack in the preheated oven at 400 F for about 30 minutes. Remove from oven.
Roasted Brussels Sprouts
Preheat oven to 400 F. Trim ends of Brussels sprouts and remove yellow leaves. Slice all Brussels sprouts in half.
In a medium bowl, toss Brussels sprouts with olive oil, salt, and pepper.
Spread the Brussels sprouts on a parchment paper-lined baking sheet in one layer, without overcrowding.
Roast on the middle rack in the preheated oven at 400 F for 20 or 30 minutes. You can roast them at the same time you roast butternut squash. Remove from oven.
Steak
Season the flank steak on both sides with ¼ teaspoon of smoked paprika, ¼ teaspoon of chili powder, and season generously with salt and freshly ground black pepper. You can use more than ¼ teaspoon of salt.
Heat an empty large cast-iron skillet over medium heat for 2 minutes. This allows the cast-iron skillet to heat through. Add 2 tablespoons of olive oil. Add the whole flank steak and cook on medium heat for 5 minutes, without moving it at all so that it sears nicely.
Flip the flank steak over to the other side, reduce heat to low-medium, and cook for about 5 minutes or more until the steak is cooked to your liking. As a guidance, the meat thermometer should register 130°F for medium-rare, and 145°F for medium in the thickest part of the steak (FDA-recommended safe internal cooking temperature for steak is 145°F).
Remove the steak from the skillet to a plate. Slice the steak against the grain into thin strips about 1-inch wide.
To the same, now empty, cast-iron skillet, add butter and minced garlic. Cook on low-medium heat for about 1 or 2 minutes or until the garlic softens.
Add cooked and sliced flank steak, fresh thyme, and coat thoroughly with the garlic butter sauce on low-medium heat for a minute or two. Remove from heat.
Add roasted butternut squash and roasted Brussels sprouts to the skillet with a cooked flank steak to warm everything up on low heat. If you used a large skillet, everything should fit. If not, work in batches. Top with more fresh thyme. Season with salt and freshly ground black pepper to taste.
Ingredients
• 1 cup quinoa, uncooked
• 2 cups water
• 1 tablespoon olive oil
• 1 onion, chopped
• 4 garlic cloves, minced
• 2 cups tomatos, canned
• 2 cups pumpkin puree, canned or homemade
• 3 cups water
• 15oz black beans, canned - drained
• 15oz garbanzo beans, canned - drained
• 1 tablespoon cumin
• 2 tablespoons chili powder
• ½ teaspoon salt, at least
Vegetarian Black Bean and Pumpkin Quinoa Chili
Macros Per Serving
Calories: 393
Protein: 19g
Carbs: 67g
Fat: 7g
Fiber: 18g
Total Time: 50 mins
Servings: 6 Servings
Instructions
Quinoa
Add 1 cup of quinoa and 2 cups of water to a large pan.
Bring to a boil. Reduce heat.
Simmer for about 15 minutes until the quinoa absorbs the water.
Quinoa Chili
In a large pot or skillet, cook the chopped onion and minced garlic in olive oil for about 2 minutes on medium heat until the onion is soft.
Add pumpkin, canned tomatoes (chop them up into smaller chunks), 3 cups of water, black beans (drained), garbanzo beans (drained), and quinoa.
Add 1 tablespoon of cumin, 2 tablespoons of chili powder, and ½ teaspoon of salt.
Stir everything well, and season with more salt if needed.
Bring to boil.
Stir all the ingredients well together to combine flavors and spices. Reduce to simmer and cook pumpkin quinoa chili for 15 minutes on simmer.
Serve in soup bowls. Optional garnish includes sour cream, shredded cheese, and chopped green onions.
Ingredients
• 1 ½ Cups Leftover Stuffing
• 1 ½ Cups Mashed Potatoes
• ½ Cup Grated Parmesan Cheese
• 1 ½ Cup (12oz) Cooked Turkey, Chopped or Shredded
• 1 Egg
• ¼ Cup Finely Crushed Pork Rinds
• ¼ Tsp Salt
• ¼ Tsp Group Pepper
Leftover Thanksgiving Bites
Macros Per Serving
Calories: 149
Protein: 11g
Carbs: 11g
Fat: 6g
Total Time: 35 mins
Servings: 12 Servings (1 Serving = 1 Bite)
Instructions
For this recipe, you'll need:
• Large Mixing Bowl
• Baking Sheet
• Non-Stick Spray or Parchment Paper
1. Preheat your oven to 375°F.
2. In a large mixing bowl, combine the mashed potatoes, stuffing, turkey, cheese, egg, pork rinds, salt, and pepper. Mix the ingredients until thoroughly combined.
3. Using your hands, form the mixture into 12 one-inch balls.
4. Spray a baking sheet with non-stick spray or line it with parchment paper.
5. Arrange the leftover thanksgiving bites on the baking sheet, spacing them about half an inch apart.
6. Place the baking sheet in the oven and bake for 15-20 minutes or until the balls are golden brown.
7. Serve the leftover thanksgiving bites hot with gravy or cranberry sauce for dipping!
Ingredients
• 4 ½ Cups Turkey Meat, Chopped
• 5 Cups Low-Sodium Chicken Broth
• 1 Yellow Onion, Chopped
• 1 Cup Carrots, Chopped
• 1 Cup Celery, Chopped
• 4 Garlic Cloves, Minced
• 1 Tbsp Dried Basil
• 1 Tbsp Italian Seasoning
• 2 Bay Leaves
• ⅛ Tsp Red Pepper Flakes
• ¼ Tsp Nutmeg
• ¼ Tsp Salt
• ¼ Tsp Pepper
• ⅓ All-Purpose Flour
• 1 Cup Half & Half
• 1 lb Packaged Potato Gnocchi
• 3 Cups Spinach
Optional Toppings
• Parmesan Cheese
Creamy Turkey Gnocchi Soup
Macros Per Serving
Calories: 265
Protein: 30g
Carbs: 23g
Fat: 6g
Total Time: 6 hours, 30 mins
Servings: 8 Servings (1 Serving = ⅛ Recipe)
Instructions
For this recipe, you'll need:
• Slow Cooker
• Large Spoon
• Cutting Board
• Knife
1. Set the temperature of your slow cooker to high as you add the chicken broth and cooked turkey meat.
2. Chop the onion, carrots, celery, and mince the garlic. Add them all to the slow cooker when done.
3. Next, add the basil, Italian seasoning, bay leaves, red pepper flakes, nutmeg, salt, and pepper to the slow cooker. Mix them in until thoroughly combined.
4. Set your slow cooker to cook for 5 hours.
5. Once done cooking, fish out and discard the bay leaves. Then, add the half & half and flour into the slow cooker, stirring them in.
6. Add in the gnocchi and cook on high for another 30-45 minutes or until the gnocchi is tender.
7. Add the spinach to the slow cooker, giving it a few minutes to wilt into the soup.
8. Serve the soup while hot or store it in the fridge for up to a week! Feel free to add parmesan cheese on top if you'd like.
Ingredients
• 6 slices rye bread, cubed
• 1 (16 ounce) can sauerkraut, drained and rinsed
• 1 pound deli sliced corned beef, cut into strips
• ¾ cup Russian-style salad dressing
• cooking spray
• 2 cups shredded Swiss cheese
Reuben Casserole
Macros Per Serving
Calories: 525
Protein: 26g
Carbs: 18g
Fat: 39g
Total Time: 45 mins
Servings: 6
Instructions
1. Preheat the oven to 400 degrees F (200 degrees C). Spray a 9x13-inch baking dish with cooking spray. Spray one sheet of aluminum foil with cooking spray.
2. Spread bread cubes in the bottom of the prepared baking dish. Layer bread cubes with sauerkraut and beef strips, then pour dressing over top. Cover with the aluminum foil, sprayed-side down.
3. Bake in the preheated oven for 20 minutes. Remove and discard foil; sprinkle Swiss cheese over casserole. Continue baking until cheese is melted and bubbly, about 10 more minutes.
Ingredients
• 1/2 Cup Water
• 1/2 Cup High-Protein Chocolate Waffle/Pancake Mix
• 1 Scoop 1st Phorm Level-1 Chocolate Marshmallow Protein Powder
• Cooking Spray
Optional Toppings
• Chocolate Syrup
• Chocolate Chips
• Marshmallows
• Whipped Cream
High Protein S’Mores Mini Waffles
Macros Per Serving
Calories: 340
Protein: 37g
Carbs: 33g
Fat: 8g
Total Time: 20 mins
Servings: 1 (1 Serving = 4 Mini Waffles)
Instructions
For this recipe you'll need:
• Mini Waffle Iron
• Medium Mixing Bowl
• Mixing Spoon
1. Turn on your mini waffle iron and allow it to warm up.
2. In a medium bowl, mix all ingredients together until combined. The batter should match the consistency of a normal waffle or pancake batter. Add water until you reach the desired consistency. If your batter gets too runny, try adding more waffle/pancake mix.
3. Once the waffle iron is ready, lightly spray it with cooking spray. Add 1/4 of the batter and allow it to cook for one minute. Or, follow the typical times for your waffle iron.
4. Add the waffles to a plate, add your favorite toppings, and enjoy!
Ingredients
• 2 lbs Strip Steak
• 1 Large White Onion
• 1/2 Cup Coconut Aminos
• 1 Tbsp Minced Garlic
• 3 Tsp Toasted Sesame Oil
• 2 Tsp Minced Ginger
• 1 Tsp White Wine Vinegar
• 1/2 Tsp Salt
• 1/8 Tsp Cinnamon
• 1/8 Tsp Fennel Seeds
• 1/8 Tsp Cloves
• 1/4 Tsp Pepper
• 2.5 Tbsp Cornstarch
• 5 Cups Broccoli Florets
Optional Ingredients
• Rice (Of Choice)
• Noodles (Of Choice)
• Cauliflower Rice
Slow Cooker Beef & Broccoli
Macros Per Serving
Calories: 430
Protein: 32g
Carbs: 14g
Fat: 27g
Prep Time: 10 mins
Cook Time: 4-6 hours
Servings: 8
Instructions
For this recipe, you'll need:
• Slow Cooker
• Mixing Spoon
• Small Bowl
Cut the steak into thin strips against the grain and dice the onion.
Add all ingredients to the slow cooker, except for the broccoli and cornstarch.
Stir well to combine the ingredients in the slow cooker. Set to cook on low for 6 hours or high for 4 hours.
In a separate bowl, mix together 2.5 Tbsp of cornstarch with 2 Tbsp of room temperature water. Once the ingredients in the slow cooker have finished, stir this mixture in with the contents of the slow cooker.
Add the broccoli to the slow cooker and stir to combine.
Cover the slow cooker with the lid and turn the heat down to low. Cook for additional 10-15 minutes to allow the sauce to thicken and the broccoli to soften.
Serve the beef and broccoli by itself or over rice or noodles. Enjoy!
Ingredients
• 1 pound ground beef
• 1 medium onion, chopped
• 1 clove garlic, minced, or more to taste
• 1 (10 ounce) can sliced mushrooms, drained
• 1 teaspoon dried oregano
• 2 dashes hot pepper sauce, or more to taste
• salt and ground black pepper to taste
• 2 (10 ounce) packages frozen chopped spinach, thawed and drained
• 1 (10.5 ounce) can condensed cream of celery soup
• 1 cup sour cream
• 1 (8 ounce) package shredded mozzarella cheese
Ground Beef Spinach Casserole
Macros Per Serving
Calories: 396
Protein: 28g
Carbs: 14g
Fat: 26g
Instructions
1. Preheat the oven to 350 degrees F (175 degrees C).
2. Heat a large skillet over medium-high heat. Add ground beef, onion, and garlic; cook and stir in the hot skillet until beef is browned and crumbly, 5 to 7 minutes. Drain and discard grease. Add mushrooms, oregano, hot sauce, salt, and pepper; simmer for 5 minutes.
3. Add spinach, condensed soup, and sour cream; cook until heated through, about 5 minutes. Transfer mixture to a casserole dish and cover with mozzarella cheese.
4. Bake in the preheated oven until cheese is melted, 15 to 20 minutes.
High-Protein Chicken Alfredo
Ingredients
• 6 oz Protein Pasta
• 6 oz Boneless, Skinless, Chicken Breast
• 1 1/2 Cups Full Fat Cottage Cheese
• 1/2 Cup Skim Milk
• 1 1/2 Tsp Italian Seasoning
• 1/2 Cup Parmesan Cheese
• 1/2 Tsp Black Pepper
• 1/4 Tsp Salt
• 1 1/2 Tbsp Unsalted Butter
• 1 Tbsp Minced Garlic
• 1 Tsp Corn Starch
Macros Per Serving
Calories: 405
Protein: 35g
Carbs: 36g
Fat: 14g
Fiber: 4g
Instructions
1. Cook the pasta in a large pot according to the directions on the package. Once the pasta is fully cooked, strain it and set aside.
2. Cook the chicken in a pan on the stove until the internal temperature reaches 165℉. You can also use a pressure cooker or crockpot if you prefer a different method for cooking your chicken. Once the chicken is cooked, let it cool, then use 2 forks to shred it.
3. In a blender, blend the cottage cheese, milk, Italian seasoning, parmesan cheese, pepper, and salt until smooth.
4. In a medium skillet over medium heat, add the unsalted butter. Once the butter is melted, add the garlic and cook for 2-3 minutes.
5. Add the cottage cheese mixture from the blender to the pan and stir in the cornstarch. Keep stirring the mixture until it thickens slightly for the sauce.
6. Mix in the cooked pasta and shredded chicken to serve and enjoy!
Buffalo Chicken Mac ‘N Cheese
Ingredients
• 8 oz Barilla Protein Plus Elbows
• 1lb 98% Lean Ground Chicken
• 1 Medium (250g) Yellow Onion, diced
• 1 Tbsp (15g) Garlic, minced
• 1 Tbsp Ranch Seasoning
• 1/3 Cup (80g) Buffalo Sauce
• 1 Cup (227g) Fat-Free Greek Yogurt
• 1/2 Cup (56g) Parmesan Cheese
• 3/4 Cup (84g) Fat-Free Shredded Cheddar Cheese
Optional Toppings
• Green Onion
• Hot Sauce
• Dried Parsley
• Greek Yogurt Based Ranch
Macros Per Serving
Calories: 308
Protein: 34g
Carbs: 32g
Fat: 6g
Fiber: 4g
Instructions
1. Bring a pot of salted water to boiling. Once boiling, toss in the pasta and cook for 5 minutes. Once finished, drain the pasta and set to the side.
2. Add the ground chicken, onion, and garlic to a skillet over medium-high heat. Cook until no pink remains, about 8 minutes. Add the ranch seasoning and cook for an additional 1-2 minutes.
3. Add the buffalo sauce to the skillet and cook for 2-3 minutes until the mixture begins to thicken. While the sauce thickens, mix the greek yogurt and parmesan cheese in a separate bowl.
4. Reduce the heat on the skillet to low, and mix in the greek yogurt and parmesan cheese. Stir the contents of the skillet together, then mix in the cooked pasta.
5. Top the pasta mixture with the shredded cheddar cheese and bring the heat to high. Let the dish cook for another 5 minutes, stirring frequently to fully melt the cheese.
6. Remove the pasta from the skillet and serve it with any optional toppings you like! This makes 6 servings, so feel free to store some of the pasta in the fridge to reheat and enjoy later as well.
Firecracker Salmon Bites
Ingredients
• 10 oz Salmon
• 2 Tsp Olive Oil
• 2 Tsp Your Favorite Spicy Seasoning
• 1 Tbsp Light Mayo
• 1 Tbsp Sriracha
• 1 Tbsp Sweet Chili Sauce
• 1 Tsp Rice Vinegar
• 1 Tbsp Chives Chopped
Optional Toppings
• Red Pepper Flakes
• Chili Powder
Macros Per Serving
Calories: 262
Protein: 20g
Carbs: 6g
Fat: 18g
Instructions
1. Preheat the oven to broil (500-550℉).
2. Cut the salmon evenly into bite-sized chunks. I prefer them to be 2x2 inches.
3. Add the salmon to a medium sized bowl or plastic bag to season it with olive oil and your choice of spicy seasoning (cajun seasoning works great here). Mix until the salmon is evenly coated.
4. Add the salmon to a baking sheet lined with foil and broil for 8 minutes.
5. While the salmon is cooking, make the firecracker sauce in a small bowl by combining the remaining ingredients and mixing well.
6. Remove the salmon from the oven and let it cool for a few minutes. Next, toss, drizzle, or dip the salmon in the firecracker sauce and add chives and any optional toppings to taste.
7. Enjoy!
High-Protein Pancake Breakfast Sammy
Ingredients
• 1/4 Cup Pancake Mix
• 1/2 Scoop Level-1 Protein Powder
• 1/4 Cup Water
• 4 Turkey Sausage Patties
• 4 Thinly Sliced Cheddar Cheese Slices
• 8 Egg Whites or 1 Cup Liquid Egg Whites
• 1/2 Cup Sugar-Free Syrup
Macros Per Serving
Calories: 189
Protein: 21g
Carbs: 12g
Fat: 8g
Fiber: 1g
Instructions
1. Preheat the oven to 350℉.
2. Spray a medium skillet with non-stick cooking spray and cook the pre-made sausage patties until fully cooked. Set the patties to the side.
3. Spray a muffin tin with non-stick cooking spray and divide the egg whites between 4 tins. Place the egg whites in the oven for 20 minutes to fully cook.
4. In a small mixing bowl, add the pancake mix, Level-1 and 1/4 cup of water. Mix until smooth.
5. Pour the mixture into a skillet over medium heat to make 8 evenly-sized pancakes. You may have to cook 2 to 4 pancakes at a time. Cook the pancakes on each side for roughly 30 to 60 seconds or until golden brown and set them to the side.
6. Assemble the sandwiches! Place the eggs, sausage, and cheese in between 2 pancakes to make 4 sandwiches total.
7. Portion out 2 tbsp of syrup for dipping or dressing each sandwich.
Dill Pickle Chicken Salad
Ingredients
• 1/4 Cup Fat Free Plain Greek Yogurt
• 1 Tbsp Dijon Mustard
• 3 Tbsp Low Fat Mayo
• 1 Tbsp Dill Pickle Juice
• 1/4 Cup Celery, Chopped
• 2 Tbsp Green Onion, Chopped
• 1/4 Cup Red Onion, Chopped
• 1/2 Tbsp Garlic Powder
• 1/2 Tbsp Onion Powder
• 1/2 Tsp Dried Dill
• 1lb Chicken Breast
• 1/2 Cup Chopped Dill Pickles
Macros Per Serving
Calories: 246
Protein: 38g
Carbs: 7g
Fats: 7g
Fiber: 1g
Instructions
1. Start by preparing the chicken! You can do this however you like, however I like baking it in the oven at 425℉ for 20-25 minutes or until the internal temperature reaches 165℉. I will lightly coat a baking tray or sheet with non-stick spray, put the chicken on top, then cover it with parchment paper to lock in the moisture. If you'd like, you can also slow cook or pressure cook your chicken and shred it afterward!
2. Once the chicken is done, let it cool for a few minutes before cutting it into small, bite-sized pieces.
3. Place the chicken in a medium or large mixing bowl and place it in the fridge to cool for 30-60 minutes.
4. Remove the chicken from the fridge and add the rest of the ingredients to the mixing bowl. Mix with a large spoon until fully combined.
5. Serve the chicken salad with whatever you desire and enjoy!
Bang Bang Chicken Skewers
Ingredients
• 1/2 cup mayonnaise
• 1/4 cup Thai sweet chili sauce
• 1 teaspoon Sriracha
• 1 1/2 pounds skinless, boneless chicken breast, cubed
• 1 1/2 teaspoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
Macros Per Serving
Calories: 521
Protein: 53g
Carbs: 10g
Fat: 28g
Instructions
For bang bang sauce, whisk mayonnaise, sweet chili sauce, and Sriracha in a bowl until evenly combined. Set aside.
1. In a separate bowl add cubed chicken, oil, garlic powder, paprika, salt, and pepper. Stir until evenly coated.
2. Preheat an outdoor grill for medium-high heat. Lightly oil the grate.
3. Thread chicken onto skewers; baste on all sides with bang bang sauce. Place skewers directly on the grate. Grill for 4 minutes. Turn skewers over, baste, and grill 4 minutes more.
4. Turn skewers over one last time, baste with remaining sauce, and grill until chicken is no longer pink at the center and juices run clear, about 2 minutes. An instant read thermometer inserted near the center should read 165 degrees F (74 degrees C). Remove from the grill and serve immediately.
Cowboy Casserole
Ingredients
• 2 slices thick-cut bacon, chopped
• 1 cup chopped yellow onion
• 1 cup chopped red bell pepper
• 1 pound ground sirloin
• 8 ounces hot pork country sausage
• 2 teaspoons chopped garlic
• 1 (10.75 ounce) can condensed cream of mushroom soup
• ½ cup whole milk
• ¼ cup sour cream
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• 1 cup frozen corn kernels
• 1 ½ cups shredded extra-sharp Cheddar cheese, divided
• 1 (32 ounce) package frozen tater tots
• 2 tablespoons chopped fresh flat-leaf parsley
Macros Per Serving
Calories: 730
Protein: 38g
Carbs: 44g
Fat: 46g
Instructions
1. Preheat the oven to 375 degrees F (190 degrees C) with a rack in the center position.
2. Heat a large cast-iron skillet over medium. Add bacon and cook, stirring often, until browned and crisp, about 7 minutes. Transfer to a paper towel-lined plate with a slotted spoon, reserving 2 tablespoons of the drippings.
3. Add onion and bell pepper to drippings in skillet; cook, stirring occasionally, until softened, about 4 minutes. Increase heat to medium-high and add ground beef and sausage. Cook, stirring, until beef is crumbly, browned, and no longer pink, 6 to 8 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Remove from heat and drain fat, if desired. Stir in soup, milk, sour cream, salt, and black pepper. Stir in corn, bacon, and 1/2 cup of the cheese.
4. Sprinkle top evenly with remaining 1 cup cheese and arrange tots in concentric circles over cheese layer (there will be about 1 1/2 cups tots leftover; reserve for another use).
5. Bake in the preheated oven until top is golden brown and beef mixture is bubbly, about 35 minutes. Let sit for 5 minutes before serving. Sprinkle with parsley and serve hot.