CREAMY FETTUCCINE WITH SCALLOPS

SERVES 5
 PREP TIME 10 MINUTES
COOKING TIME 25 MINUTES

402 CALORIES | 31 GRAMS PROTEIN | 56 GRAMS CARBOHYDRATES | 5 GRAMS FAT

Ingredients 

Salt and ground black pepper, to taste
8.ounces whole-grain fettuccine
1.pound large sea scallops
1.(8-ounce) bottle clam juice (the lowest sodium available)
1.cup 2% milk
3.tablespoons cornstarch
3.cups frozen peas
1/3.cup chopped chives
1/2.teaspoon lemon zest
1.teaspoon lemon juice
1/2.cup grated Parmesan cheese

Method

1 Bring a large pot of lightly salted water to a boil over high
heat. Cook fettuccine according to package instructions. Drain
the pasta and reserve.
2 Meanwhile, dry scallops with a paper towel and sprinkle with
salt. Coat a large nonstick skillet with cooking spray and warm
over medium-high heat. Add scallops and cook until golden brown,
about 2 to 3 minutes per side. Remove from pan and reserve.
3 Add clam juice to the pan. In a medium bowl, add milk,
cornstarch, salt, and pepper; whisk until smooth. Pour milk
mixture into the pan and whisk with clam juice. Once the mixture
is simmering, stir constantly until sauce thickens, about 1 to 2
minutes.
4 Add reserved scallops and peas to clam sauce and bring to a
simmer. Stir in reserved fettuccine, chives, lemon zest, lemon
juice, and most of the cheese; mix well. Remove pan from the heat
and top pasta with remaining cheese. Serve.

Chicken Stroganoff

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 245
Protein: 50 grams
Carbohydrates: 11 grams
Fat: 3 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, sliced
• salt and ground black pepper, to taste
• 1 medium onion, chopped
• 2 tablespoons garlic, minced
• 2 tablespoons dried tarragon
• 2 1/2 cups fresh mushrooms, sliced
• 3/4 cup low-sodium chicken broth
• 1/2 container (8 ounces) fat-free sour cream

Method

1. Coat a 12-inch skillet with cooking spray and place over medium-high
heat. Add salt and pepper to your chicken breast and place into skillet. Cook
until golden on one side, about 2 minutes, turn and repeat.
2. Push the chicken pieces to one side of the skillet. Add the onion to the
other side and sauté until softened. Stir in the garlic, tarragon, and
mushrooms and cook for 2 more minutes.
3. Add the chicken broth and stir, lower the heat to medium-low. Add the
sour cream and mix the chicken in well with the rest of the sauce. Simmer for
5 minutes, stirring occasionally, until sauce slightly thickens.

For Vegetarian lovers

VEGETARIAN BIBIMBAP

SERVES 4
PREP TIME 30 MINUTES
COOKING TIME 20 MINUTES

473 CALORIES | 16 GRAMS PROTEIN | 80 GRAMS CARBOHYDRATES | 10 GRAMS FAT

Ingredients

1.tablespoon sesame oil
1.cup carrots, cut into matchsticks
1.cup zucchini, cut into matchsticks
1/2.(14-ounce) can bean sprouts, drained
1.(8-ounce) can bamboo shoots, drained
6.ounces white mushrooms, sliced
   Salt and ground black pepper, to taste
2.cups cooked long-grain rice, cooled
2.scallions, sliced
2.tablespoons less-sodium soy sauce
1/4.teaspoon ground black pepper
4.large eggs
Sriracha hot sauce, to taste

Method

1 Warm oil in a large skillet over medium heat. Sauté carrots and zucchini in the hot oil until they           begin to soften, about 5 minutes. Stir in bean sprouts, bamboo shoots, and mushrooms. Cook
   and stir until carrots are tender, about 5 more minutes. Season with salt and transfer vegetables to a     medium bowl.
2 Add rice, scallions, soy sauce, and pepper into the same skillet, stirring and cooking over medium       heat until rice is hot. Remove from heat.
3 Meanwhile, in a separate nonstick skillet over medium heat, gently cook eggs sunny-side up,               turning them once, until they are firm, about 3 minutes.
4 To serve, divide the rice mixture between 4 bowls and top each bowl with ¼ of the vegetable               mixture and an egg. Serve Sriracha on the side for mixing into the bibimbap.

Tomato Mozzarella Egg Muffins

Tomato Mozzarella Egg Muffins

Servings: 12

Prep Time: 5 minutes
Cook Time: 25 minutes

Nutrition Information: 135 calories, 10.5 g fat, 9 g protein, 2 g carbs, 0.5 g
fiber, 1.5 g net carbs

Ingredients:

• 1 tablespoon butter
• 1 medium tomato, finely diced
• ½ cup diced yellow onion
• 12 large eggs, whisked
• ½ cup canned coconut milk
• ¼ cup sliced green onion
• Salt and pepper
• 1 cup shredded mozzarella cheese

Method:

1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.
2. Melt the butter in a medium skillet over medium heat.
3. Add the tomato and onions then cook for 3 to 4 minutes until softened.
4. Divide the mixture among the muffin cups.
5. Whisk together the eggs, coconut milk, green onions, salt, and pepper, then
spoon into the muffin cups.
6. Sprinkle with cheese then bake for 20 to 25 minutes until the egg is set.

Weight Loss Matcha Green Tea Bars

NO-BAKE MATCHA GREEN TEA FUDGE BARS

SERVES 10 
PREP TIME 10 MINUTES, OVERNIGHT REFRIGERATION

194 CALORIES | 21 GRAMS PROTEIN | 12 GRAMS CARBOHYDRATES | 7 GRAMS FAT

MATCHA CONTAINS HIGH AMOUNTS OF DISEASE-FIGHTING ANTIOXIDANTS.

Matcha, which is just powdered green tea leaves, contains high amounts of
molecules that are most responsible for tea’s many proven health
benefits, including a reduced risk of heart disease, cancer, and
various neurodegenerative conditions.

1 MATCHA CAN ENHANCE YOUR MENTAL CLARITY. Matcha is particularly rich in one
molecule in particular—epigallocatechin gallate, or EGCG—that is
most associated with green tea’s weight loss benefits.

2.THE EGCG IN MATCHA MAY HELP YOU LOSE WEIGHT. Matcha contains an amino acid
known as theanine, which has been shown to improve alertness, focus, attention, memory, and mood.

Ingredients 

1/2.cup oat flour
1/2.cup almond butter
1.cup plus 2 tablespoons unsweetened almond milk
1.teaspoon granulated sugar
   Zest of 1 lemon
2.ounces dark chocolate, finely chopped

Method 

1 Prepare an 8-inch by 8-inch baking pan by lining it with parchment paper, using 2 sheets placed in     opposite directions.

2 In a small bowl, add protein powder, matcha, and oat flour. Use a fork to thoroughly combine;             reserve.

3 In the bowl of a stand mixer, add almond butter, almond milk, Stevie, and lemon zest. Mix on low       to combine (or alternatively mix by hand with a spatula). Slowly add the protein powder
   mixture, stirring to combine.

4 Transfer matcha fudge to the prepared pan, using a spatula to evenly spread the mixture. Cover           with plastic wrap and place in the fridge overnight.

5 Lift the parchment paper from the pan and place onto a cutting board. Slice fudge into 10 pieces.

6 Using either a microwave or double boiler on the stove, gently stir the chocolate until melted.             Drizzle melted chocolate over the bars.

7 Store bars in an airtight container.

special muffins recipe

Sweet Potato Muffins

Servings: 8 (1 muffin per serving)

Prep Time: 5 mins
Cooking Time: 20 mins

(Per Serving)

Calories: 110
Protein: 15 grams
Carbohydrates: 11 grams
Fat: 1 gram

Ingredients

• 2 medium sized sweet potatoes, cooked and peeled
• 1/2 cup old-fashioned oats
• 4 scoops chocolate or vanilla protein powder
• 1 tablespoon Stevie or other sugar alternative
• 2 egg whites
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1 teaspoon baking powder

Method 

1. Preheat the oven to 350°F.
2. In a blender or food processor, add all of the ingredients. Blend until
smooth.
3. Lightly coat a nonstick muffin pan with cooking spray and pour in the
mixture (each cup should only be 3/4 full). Bake for about 20 minutes or until
cooked. The tops should be golden and a toothpick inserted into the middle
should come out clean. Let them sit for a few minutes before removing from
the pan.

Vegetarian Recipe

BUTTERNUT SQUASH AND MOZZARELLA
BAKE

SERVES 4 
PREP TIME 20 MINUTES
COOKING TIME 30 MINUTES

433 CALORIES | 20 GRAMS PROTEIN | 59 GRAMS CARBOHYDRATES | 18 GRAMS FAT

Ingredients 

(4-pound) butternut squash, peeled, seeded, and cubed
yellow onion, chopped
tablespoon extra-virgin olive oil
tablespoon chopped fresh thyme leaves
Salt and ground black pepper, to taste
ounces fresh mozzarella, diced
cup whole flax seed

Method 

1 Preheat the oven to 425°F. Prepare a large baking dish by
coating it with cooking spray.
2 In a large bowl, toss squash, onion, olive oil, thyme, and
cheese together. Season the mixture with salt and pepper; toss
again to combine.
3 Transfer mixture to the baking dish and top with flaxseed.
4 Bake until the casserole is lightly browned on top, about 30
minutes. Remove from oven and serve.

For Vegetarian lovers

BLACK BEAN AND CORN QUESADILLA

SERVES 4 

PREP TIME 10 MINUTES
COOKING TIME 30 MINUTES

347 CALORIES | 19 GRAMS PROTEIN | 52 GRAMS CARBOHYDRATES | 10 GRAMS FAT

Ingredients 

2.teaspoons extra-virgin olive oil
1/2.cup finely chopped onion
1.(15-ounce) can black beans, drained and rinsed
1 1/2.cups frozen corn
1/4.cup tomato sauce
1/4.teaspoon red pepper flakes
8.(6-inch) corn tortillas
1 cup shredded low-fat Monterrey Jack cheese

Method

1 Warm oil in a large skillet over medium heat. Stir in onion
and cook until softened, about 2 minutes.
2 Stir in beans, corn, tomato sauce, and pepper flakes. Mix well
and cook until heated through, about 3 minutes. Transfer to a
dish and reserve.
3 Use a paper towel to wipe the skillet clean and lay a tortilla
in it. Sprinkle cheese evenly over the tortilla, top with about ¼
of the bean mixture, and place another tortilla on top.
4 Cook quesadilla until golden, flip it with a spatula, and cook
the other side until golden too. Transfer quesadilla to a plate.
5 Repeat with remaining tortillas and filling. Serve.

For Vegetarian Lovers

Avocado Spinach Salad with Almonds

Servings: 2

Prep Time: 10 minutes
Cook Time: None

Nutrition Info: 415 calories, 40 g fat, 6.5 g protein, 14 g carbs, 10 g fiber, 4 g
net carbs

Ingredients:

• 4 cups fresh baby spinach
• 2 tablespoons olive oil
• 1 ½ tablespoons balsamic vinegar
• ½ tablespoon Dijon mustard
• Salt and pepper
• 1 medium avocado, sliced thinly
• ¼ cup sliced almonds, toasted

Instructions:

1. Toss the spinach with the olive oil, balsamic vinegar, Dijon mustard, salt
and pepper.
2. Divide the spinach between two salad plates.
3. Top the salads with sliced avocado and toasted almonds to serve.

Pineapple Chicken

Servings: 2

Prep Time: 3 – 5 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 342
Protein: 40 grams
Carbohydrates: 35 grams
Fat: 5 grams

Ingredients

• 2 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, and cut into small cubes
• 1 teaspoon extra-virgin olive oil
• 1/4 cup sweet onion, finely chopped
• pinch of ground black pepper
• 1 tablespoon orange juice
• 1 can (8 ounces) pineapple chunks
• 1 banana, sliced
• 1 teaspoon maple syrup

Method

1. Put the oil in a pan and cook the onion on medium-high heat. Add the dash
of pepper and cook for 1 minute, until the onion is slightly translucent.
2. Put the chicken, orange juice, and pineapple with juice into the pan. Bring
to a boil and reduce to medium heat.
3. Add the banana and syrup and cook for 1 – 2 minutes.
4. Stir it up and reduce the heat to low. Cover it and let it simmer for about 5
– 7 minutes, or until chicken is cooked through.

High Protein Pizza

Greek Pita Pizza

Servings: 1

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 472
Protein: 49 grams
Carbohydrates: 36 grams
Fat: 15 grams

Ingredients

• 1 boneless, skinless chicken breast (6 ounces), rinsed, dried, trimmed of fat
• 1 whole grain pita bread
• 1/2 tablespoon extra-virgin olive oil
• 2 tablespoons olives, sliced
• 1 teaspoon red wine vinegar
• 1/2 clove garlic, minced
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• salt and ground black pepper, to taste
• 1/4 cup fresh spinach
• 2 tablespoons low-fat feta cheese, crumbled
• 1/2 small tomato, chopped and seeded

Method

1. Coat a medium-sized skillet with cooking spray and place over medium
heat. Place chicken on the skillet and cook for 3 – 5 minutes per side or until
cooked through. Remove from heat and set aside.
2. Prepare your pizza by brushing the pita with the oil. Place on a baking
sheet and broil 4 inches from the heat for 2 minutes. Meanwhile, get a mixing
bowl and add the olives, vinegar, garlic, oregano, basil, salt, pepper, and any
remaining oil. Mix well.
3. Spread the mixture over the pita. Chop the chicken breast into slices. Top
the pita with the spinach, feta, tomato, and chopped chicken. Broil for about 3
more minutes, or until the cheese is desired consistency.

FOR VEGETARIAN LOVERS

QUINOA AND BLACK BEAN CASSEROLE

SERVES 4
PREP TIME 15 MINUTES
COOKING TIME 35 MINUTES

402 CALORIES | 21 GRAMS PROTEIN | 77 GRAMS CARBOHYDRATES | 5 GRAMS FAT

Ingredients 

1.teaspoon extra-virgin olive oil
1.medium onion, chopped
3.cloves garlic, peeled and minced
1.cup dry quinoa, rinsed
1 3/4.cups low-sodium vegetable broth
1.teaspoon ground cumin
1/4.teaspoon ground cayenne pepper
Salt and ground black pepper, to taste
1.cup frozen corn kernels
2.(15-ounce) cans black beans, rinsed and drained
1/2.cup chopped fresh cilantro

Method 

1 Warm oil in a large skillet over medium heat. Sauté onion and
garlic, stirring occasionally, until lightly browned, about 10
minutes.
2 Stir quinoa and vegetable broth into the onion mixture. Season
with cumin, cayenne, salt, and pepper. Bring the mixture to a
boil.
3 Cover the pan with a lid and reduce the heat to low; simmer
until quinoa is tender and broth is absorbed, about 20 minutes.
4 Stir corn and black beans into quinoa and continue to simmer
until heated through, about 5 minutes. Garnish with cilantro and
serve.

high protein breakfast recipe

Baked Raisin Oatmeal

Servings: 1

Prep Time: 3 – 4 mins
Cooking Time: 35 – 40 mins

(Per Serving)

Calories: 399
Protein: 38 grams
Carbohydrates: 42 grams
Fat: 8 grams

Ingredients

• 1 teaspoon vegetable oil
• 1/2 teaspoon Stevie or other sugar alternative
• 2 egg whites
• 2 tablespoons skim milk
• 1/8 teaspoon salt
• 1/4 teaspoon baking powder
• 1/2 cup quick cooking oats
• 1 scoop chocolate or vanilla whey protein powder
• 1 tablespoon raisins
• 1/2 teaspoon brown sugar
• 1/8 teaspoon ground cinnamon

Method

1. In a large mixing bowl, beat together the oil and Stevie, slowly mix in the
egg whites, skim milk, salt, baking powder, oats, protein powder, and raisins.
Top with the brown sugar and cinnamon and place in refrigerator overnight.
2. Heat the oven to 350°F, bake until firm, around 35 minutes.

BREAKFAST RECIPES

Sheet Pan Eggs with Veggies and Parmesan

Servings: 6

Prep Time: 5 minutes
Cook Time: 15 minutes

Nutrition Info:
215 calories, 14 g fat, 18.5 g protein, 5 g carbs, 1 g fiber, 4 g net carbs

Ingredients:

• 12 large eggs, whisked
• Salt and pepper
• 1 small red pepper, diced
• 1 small yellow onion, chopped
• 1 cup diced mushrooms
• 1 cup diced zucchini
• 1 cup freshly grated Parmesan cheese

Method:

1. Preheat the oven to 350°F and grease a rimmed baking sheet with cooking
spray.
2. Whisk the eggs in a bowl with salt and pepper until frothy.
3. Stir in the peppers, onions, mushrooms, and zucchini until well combined.
4. Pour the mixture in the baking sheet and spread into an even layer.
5. Sprinkle with Parmesan and bake for 12 to 15 minutes until the egg is set.
6. Let cool slightly, then cut into squares to serve.

High Protein Stir Fry Recipe

Chicken & Vegetable Stir-Fry

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 mins

(Per Serving)

Calories: 200
Protein: 42 grams
Carbohydrates: 6 grams
Fat: 2 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, cut into thin strips
• 2 tablespoons red wine
• 1 tablespoon low-sodium soy sauce
• 1/2 teaspoon cornstarch
• 1 teaspoon Stevie or other sugar alternative
• 1 teaspoon salt
• 2 cups broccoli florets
• 1 red bell pepper, seeded and chopped
• 1/2 cup yellow onion, sliced

Method 

1. In a small mixing bowl, combine the red wine, soy sauce, cornstarch,
Stevie, and salt. Mix well to dissolve the cornstarch.
2. Coat a 12-inch skillet in cooking spray and place over medium-high heat.
Add the broccoli, bell pepper, and onion. Sauté until the vegetables are tender
and onions are browned. Add the chicken and stir-fry for 2 – 3 more minutes,
until chicken is browned.
3. Pour the sauce over the chicken and vegetables and continue to stir-fry
until sauce is thickened and chicken is cooked through, about 2 – 4 minutes.

High Protein Breakfast Frittata

Sweet Potato & Sausage Frittata

Servings: 1

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 425
Protein: 43 grams
Carbohydrates: 29 grams
Fat: 17 grams

Ingredients

• 1 medium-sized sweet potato, cut into small cubes
• 1 link breakfast turkey sausage, chopped
• 1 egg
• 6 egg whites
• 1/4 cup low-fat cheddar cheese, shredded
• salt and ground black pepper, to taste
• 1/8 cup tomato, chopped and seeded
• 1/8 cup scallions, thinly sliced

Method 

1. Preheat the oven to 350°F.
2. Coat a medium-sized oven-proof pan in cooking spray and place over
medium heat. Put the potatoes in the pan and cover them for about 5 minutes.
Add the sausage and cover, cook for another 4 – 5 minutes, stirring
occasionally (you want to cook the sweet potatoes until slightly tender).
3. Beat the eggs, cheese, salt, and pepper in a large mixing bowl with a
whisk.
4. Pour the egg mixture over the sweet potato and sausage and cook for about
5 – 6 minutes, or until the eggs are golden brown on the bottom.
5. Transfer the pan to the oven for about 5 minutes, or until top is golden
brown. Top with the tomatoes and scallions.

High Protein Chicken Curry

Indian Curry Chicken

Servings: 4

Prep Time: 10 mins
Cooking Time: 20 – 25 mins

(Per Serving)

Calories: 247
Protein: 46 grams
Carbohydrates: 9 grams
Fat: 3 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, cut into 1-inch cubes
• 1 small onion, chopped
• 1 clove garlic, minced
• 3 tablespoons curry powder
• 1 teaspoon paprika
• 1 bay leaf
• 1 teaspoon ground cinnamon
• 1/2 teaspoon fresh ginger root, grated
• salt and ground black pepper, to taste
• 1 tablespoon tomato paste
• 1 cup fat-free plain Greek yogurt
• 1/2 cup water
• 1/2 lemon, juiced
• 1/2 teaspoon Indian chili powder

Method 

1. Coat a 12-inch skillet with cooking spray and place over medium heat.
Sauté the onion until translucent, then stir in the garlic, curry powder,
paprika, bay leaf, cinnamon, ginger, salt, and pepper.
2. Continue stirring for 2 minutes, then add in the chicken, tomato paste,
yogurt, and water. Bring to a boil, then reduce heat and simmer for 10
minutes. Remove the bay leaf, stir in the lemon juice and chili powder.
Simmer 5 more minutes, or until chicken is cooked through.

Best Breakfast Recipe For Weight loss

Zucchini Frittata

Servings: 1

Prep Time: 5 mins
Cooking Time: 10 – 12 mins

(Per Serving)

Calories: 214
Protein: 31 grams
Carbohydrates: 8 grams
Fat: 7 grams

Ingredients

• 1/4 cup onion, chopped
• 1/2 cup zucchini, shredded
• 6 egg whites
• 1 large egg
• salt and ground black pepper, to taste
• 1 tablespoon low-fat cheddar cheese, shredded

Method 

1. Preheat the oven to 350°F.
2. Coat an 8-inch oven-proof skillet in cooking spray and place over medium
heat. Add the onion and zucchini and sauté for 2 – 3 minutes.
3. In a large mixing bowl, whisk together the eggs. Pour over the top of
vegetables, sprinkle with salt and pepper. Cook until almost set, about 6 – 7
minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4 – 5
minutes or until the cheese is melted.

Banana Mash Muscle Muffins

Servings: 3 (1 muffin per serving)

Prep Time: 10 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 271
Protein: 17 grams
Carbohydrates: 32 grams
Fat: 11 grams

Ingredients

• 3/4 cup old-fashioned oats
• 1/4 cup oat bran
• 1 tablespoon whole grain flour
• 1/2 teaspoon ground cinnamon
• 1/2 scoop chocolate whey protein powder
• 1/4 teaspoon baking soda
• 6 egg whites
• 1/2 teaspoon Stevie or other sugar alternative
• 1 tablespoon flax seed oil
• 1 large ripe banana, mashed
• 2 tablespoons walnuts, chopped

Method

1. Preheat the oven to 400°F.
2. In a large bowl, combine the first six ingredients. In a separate bowl, beat
the eggs, Stevie, and oil. Stir the dry ingredients in until just moistened. Fold
in the mashed bananas and nuts, careful not to mix too much.
3. Lightly coat a nonstick muffin pan with cooking spray and pour in the
mixture (each cup should only be 3/4 full). Bake for about 15 – 18 minutes,
until the tops are golden and a toothpick inserted into the middle comes out
clean. Let them sit for a few minutes before removing them from the pan.

Apple Cinnamon Oatmeal

Servings: 4

Prep Time: 5 mins
Cooking Time: 2 – 3 mins

(Per Serving)

Calories: 263
Protein: 29 grams
Carbohydrates: 30 grams
Fat: 3 grams

Ingredients

• 1 1/2 cups quick cooking oats
• 1/3 cup nonfat dry milk powder (optional)
• 1/4 cup dried apples, diced
• 4 scoops chocolate whey protein powder
• 1 tablespoon brown sugar
• 1 tablespoon Stevie or other sugar alternative
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/8 teaspoon ground cloves
• 1/2 cup water (per serving)

Directions

1. Mix all of the ingredients except the water in a large airtight container and
store, good for up to 6 months.
2. To prepare the oatmeal: Shake the container well to ensure the ingredients
are well mixed. In a saucepan, bring 1/2 cup of water to a boil. Measure out
and stir in 1/2 cup of the mixture, cook and stir for 1 minute over medium
heat. Remove from the heat and cover, let sit for 1 minute or longer
depending on desired consistency.

Veggie Scramble egg

Veggie Egg & Cheese Scramble

servings: 1

Prep Time: 5 mins
Cooking Time: 5 mins
(Per Serving)

Calories: 235
Protein: 33 grams
Carbohydrates: 11 grams
Fat: 8 grams

Ingredients

• 1/4 cup mushrooms, chopped
• 1/4 cup green bell peppers, chopped
• 1/4 cup onions, chopped
• 6 egg whites
• 1 large egg
• 2 tablespoons skim milk
• 1/4 cup tomato, chopped and seeded
• 1 tablespoon low-fat Cheddar cheese, shredded
• salt and ground black pepper, to taste

Method

1. Coat a skillet or frying pan in cooking spray and place over medium-high
heat. Add the mushrooms, peppers, and onions; continue to sauté until onions
are translucent.
2. In a large mixing bowl, whisk together the eggs and skim milk. Add the
egg mixture to the vegetables and stir. Add the tomatoes and continue to stir.
Cook until the eggs are almost done, then sprinkle on the cheese, salt, and
pepper.

Protein Pancakes

Sweet Potato Protein Pancakes

Servings: 1 (2 pancakes per serving)
Prep Time: 10 mins
Cooking Time: 5 mins

(Per Serving)
Calories: 358
Protein: 24 grams
Carbohydrates: 59 grams
Fat: 3 grams

Ingredients

• 1 medium-sized sweet potato
• 1/2 cup old-fashioned oats
• 1 large egg
• 4 egg whites
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 cup fat-free plain yogurt

Method

1. Puncture the sweet potato several times with a fork. Wrap it in a paper
towel and microwave it for 5 minutes on high. Run it under cool water and
then remove the skin with a knife.
2. Blend the oats until they are a powder and dump into a bowl. Blend the
sweet potato until smooth and place it into the bowl with the oats. Stir in the
egg, egg whites, vanilla extract, cinnamon, and yogurt. Mix well until it
forms a smooth batter.
3. Coat a pan with cooking spray and wipe away the excess with a paper
towel. Save this for wiping the pan after cooking each pancake. Heat the pan
on medium-low heat.
4. Spoon about 1/2 cup of batter into the pan and cook for 1 – 2 minutes or
until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or
until golden brown and firm. Put the pancake on a plate and wipe the pan
with the paper towel.
5. Repeat step 4 with the rest of the batter.

High Protein Oatmeal Recipe

Quick and Easy Peanut Butter Oatmeal

Servings: 1

Prep Time: 2 – 3 mins
Cooking Time: 5 – 7 mins
(Per Serving)

Calories: 423
Protein: 41 grams
Carbohydrates: 35 grams
Fat: 14 grams

Ingredients

• 1/2 cup old-fashioned oats
• 1/4 teaspoon salt
• 2 teaspoons ground flax seed
• 2 egg whites
• 2/3 cup water
• 1 tablespoon peanut butter
• ground cinnamon, to taste
• 1 scoop chocolate whey protein powder

Method 

1. Place oats in a deep microwave safe bowl. Stir in the salt and flax seed. In a
separate bowl, whisk together the egg whites and water, then pour over the
oatmeal and stir gently until just combined.
2. Microwave on medium for 4 – 6 minutes.
3. Remove from microwave and stir in the peanut butter, cinnamon, and
protein powder.

HIGH PROTEIN COD RECIPE

SEARED COD WITH NO-COOK MUSTARD CAPER SAUCE

SERVES 4
PREP TIME 15 MINUTES
COOK TIME 15 MINUTES

296 CALORIES | 31 GRAMS PROTEIN | 5 GRAMS CARBOHYDRATES | 17 GRAMS FAT

Ingredients 

2.tablespoons whole-grain mustard
1.tablespoon capers, drained
1.tablespoon chopped fresh tarragon
4.tablespoons plus 1 teaspoon extra-virgin olive oil, divided
2.tablespoons water
4.(6-ounce) skinless cod fillets
1.large head Bibs lettuce, torn (about 6 cups)
1/2.English cucumber, thinly sliced
1/4.small red onion, thinly sliced
2.tablespoons lemon juice
Salt and ground black pepper, to taste

Method 

1 In a small bowl, stir together mustard, capers, tarragon, 2
tablespoons oil, and water. Reserve.
2 Warm 1 teaspoon oil in a large nonstick skillet over medium high
heat. Add cod and season with salt and pepper. Cook until
fish is opaque throughout, 4 to 7 minutes per side. Remove from
heat and plate cod.
3 Meanwhile, in a large bowl, toss lettuce, cucumber, onion,
lemon juice, remaining 2 tablespoons oil, salt, and pepper.
4 Drizzle reserved mustard-caper sauce over cod and serve with
salad.

High Protein Chicken Stew

HARVEST CHICKEN STEW

SERVES 6 
PREP TIME 15 MINUTES
TIME 1 HOUR 10 MINUTES

324 CALORIES | 44 GRAMS PROTEIN | 31 GRAMS CARBOHYDRATES | 3 GRAMS FAT

Ingredients 

6.(6-ounce) boneless, skinless chicken breasts trimmed of fat
and cut into cubes
1.pound eggplant, peeled and cut into 1-inch cubes (about 4
cups)
10.to 12 small red potatoes, cut into ⅛-inch slices (about 4
cups)
4.carrots, peeled and sliced
3.medium onions, cut into quarters
3.1/2.cups low-sodium chicken broth
3/4 cup chopped fresh parsley
2.tablespoons chopped fresh thyme leaves
1/4.teaspoon salt
1/4.teaspoon ground black pepper
1/2.cup cold water
2.tablespoons whole-wheat flour

Method

1 Preheat the oven to 350°F.
2 Add chicken, eggplant, potatoes, carrots, onions, broth,
parsley, thyme, salt, and pepper to an ovenproof Dutch oven.
Cover with lid and bake in the oven for 50 minutes.
3 Place water and flour into a tightly covered container or
small Ziploc bag. Seal tightly and shake. Pour the flour mixture
into the stew and stir well.
4 Cover and place the Dutch oven back into the oven until
potatoes are tender and chicken is fully cooked, about 20 more
minutes. Remove from oven and serve.