Easy & Healthy McMuffin

Some day we just need something really quick/easy to put together without having to compromise our macros! SO here’s a quick and healthy Mcmuffin version for breakfast (or any time of the day honestly.)

Ingredients:

• 2 Turkey Butterball Turkey Sausage patties

• 1 slice of 2% reduced fat American cheese

• 1 Dave’s Killer Bread english muffin

• 1 egg

Serving size: 1

Calories: 346 cal

Protein: 26 g

Fat: 14 g

Carbs: 28 g

Instructions:

1. Cook the turkey sausage patties on a pan or microwave.

2. Cook the egg sunny side up.

3. Toast the muffin for about 2-3 mins

4. Put the sausage patties, egg, and cheese inside the english muffin!

5. Enjoy :)

Easy Shrimp Tacos with Mango Salsa

It doesn’t take a pro chef to make some yummy tacos! Neither does it take too much time and space of your daily macros! This is super simple recipe that ANYONE can make! Just put it altogether and you got yourself a macro-friendly taco!

---

Serving size: 1 (makes 3 tacos)

Ingredients:

• 4 oz shrimp

• Newman’s own Mango Salsa

• Chopped salad that contains cabbage, lettuce, carrots, etc.

• 3 pieces of the Mission Carb Balance Flour Tortillas

• 2 tsp Old el Paso Taco seasoning (25% less sodium)

• 1 lime

• 1 spray butter (optional)

• Fresh Cilantro

• 2 oz of avocado

Calories: 412 Calories

Protein: 38 g

Fats: 14 g

Carbs: 47 g

Instructions:

1. Put about 2 tsp of the taco mix into a bowl along with the raw shrimp

2. Squeeze half the lime into the bowl of shrimp and taco mix. (if you have spray butter, you can do 2 sprays of it!)

3. Cook the shrimp about 1 minute each side on medium heat.

4. Prep the tortillas by adding about a thumb size of the chopped salad in the middle of the tortillas.

5. add the 2 tbsp of mango salsa and place them evenly on each tortilla.

6. slice the 2 oz of avocados into cubes and spread them evenly on each tortilla.

7. Once the shrimp is cooked, place them evenly on the tortillas.

8. Top it off with some fresh cilantro & lime!

Health Benefits:

• Cilantro: Supports heart health, prevents UTIs, assist with improving the digestive system.

• Avocado: High in fiber, contains vitamins like vitamin K, C, E, and some B’s, contains potassium which will prevent muscle cramps, help you absorb nutrients better.

Egg White Frittata

Our struggle nowadays are always getting that protein we need for the day and we gotta start our day right with having a proper amount of protein in the morning! This doesn’t have to be your breakfast! This is a good meal plan idea for those days you just have to grab and go :)

Ingredients:

• 368 g of egg whites (Easier to buy a carton of egg whites rather than actual eggs so you don’t waste the yolk!

• 3 slices of Garrett Valley Uncured Sugar Free Turkey Bacon

• 1/2 cup of spinach and arugula

• 1-3 pieces of mushrooms sliced thinly

• 1 tomato sliced thinly

• 28 g of Reduced Fat Mild Cheddar Shredded Cheese (if you can find a fat free cheese, then that’s better!)

• a pinch of parmesan cheese for the topping

Serving size: Up to 8 pieces (depends on how you cut them too)

Calories/Macros(This accounts for the entire thing. Depending on how this is distributed, each calories/macro per serving will vary):

Calories: 381

Protein: 58 g

Carbs: 1 g

Fats: 12 g

Directions:

1. Preheat the oven to 350 degrees

2. Cut the turkey bacon into smaller bits and cook them in a pan (use a spraying oil)

3. Cut the mushrooms and tomatoes into thinner pieces.

4. Grab a baking round pan (it can be any shape) but about 9.5 wide

5. Spray cooking oil on the baking pan

6. Spread the spinach and arugula evenly on the pan.

7. Place the tomatoes, mushrooms, and turkey bacon evenly on the pan.

8. Pour the egg whites in the pan along with the mix.

9. Top off with the cheddar cheese and make sure everything is all evenly placed!

10. Put the egg white mix in the oven for about 20-30 minutes.

11. Use a toothpick to check if it’s baked: If it’s wet, then it needs to be cooked a bit longer.

12. Once it’s baked, let it cool out for 10 minutes.

13. Cut them into pizza slices and enjoy!

Health Benefits:

Spinach: High source of iron which play a big role in our blood cells. This is also high in fiber which will help you improve your digestive system and absorb nutrients efficiently.

Arugula: High source of vitamin A and K. This will help improve the health of your bones and skin!

Double Chocolate Protein Muffin with Protein Frosting

Here’s a treat for you that you will enjoy. Easy to make and still get the protein you need for the day!

Directions:

1. Preheat oven for 375 degrees

2. Prepare all of the muffin mix in a big bowl and whisk it altogether

3. Place the muffin cups on the muffin pan

4. Spray oil on the muffin cups so the muffin mix don’t stick to the paper.

5. Place the mix on the cups filling it about 3/4 full (Be sure not to fill the muffin cups all the way or it’ll overflow!

6. Bake the muffin for 12 mins (You’ll get a much softer/melting choco chips consistency) or 15 mins for a more stiff muffin.

7. While the muffin is baking, mix all of the ingredients for the frosting in a bowl and whisk it altogether until you get a frosting consistency.

8. Once the muffin is done baking, let it cool for 10 mins.

9. Place the protein frosting on the muffins evenly.

10. Add the sprinkle of your choice on top!

Ingredients for Muffin Mix:

• 1 full packet of Kodiak Cake Double Chocolate Protein-Packed Muffin Mix

• Muffin Pan

• 1 cup of Oikos Zero Vanilla Yogurt

• 1 cup of almond/coconut milk

• 1/4 cup of olive oil

• 2 eggs

Ingredients for Protein frosting:

• 1 cup of Oikos triple zero vanilla yogurt

• 1 scoop of Ghost Milk chocolate

• 8 g of Jello instant Chocolate pudding powder

• 1 packet of stevia (or 3 g)
  

Macros:

• To be honest, I can’t tell you the exact protein there is in one muffin, but in totality, there is about 61 g of protein!! I ate one per day and satisfied my sugar cravings while getting my carbs + protein in!

Health Benefits:

• Happier you because you’ve been craving sweets for a while and eating this won’t make you feel guilty at all because you’re also getting in your protein gains!

Low Calorie Vegan Pasta

You don’t have to be vegan to eat vegan food! Check out this recipe! It’ll keep you full for a long time, but you won’t feel guilty when you find out it’s only about 260 calories!

Ingredients:

• Shirataki Spaghetti (113 g—basically the entire package)

• Meatless Veggie Sausage 6 oz

• Classico Pasta Sauce, Tomato & Basil 0.5 cup

• Handful of spinach

• 0.5 cups of mushrooms

• 1 tbs of garlic

• A pinch of salt and black pepper

Serving size:1
Calories: 260 cals

Macros

• Protein:23 g

• Carbs: 39 g

• Fats: 2 g

Directions:

1. Cut the veggie sausage into smaller pieces.

2. Start cooking the veggie sausage in a pan sprayed with oil.

3. Boil the spaghetti pasta for 2 minutes.

4. Once the veggie sausage is done cooking put it aside

5. Drain the pasta and in a separate pan start cooking the garlic and mushroom

6. Once the mushroom is done cooking, add the pasta sauce to heat it up.

7. After 1 minute add the spaghetti pasta.

8. Add the handful of spinach and cook until it shrivels a bit.

9. Add the veggie sausage and you’re done!

BBQ Chicken Pita Pizza (Dairy-Free)

Craving pizza? Here’s a macro friendly one that will satisfy your cravings! Please note that I used a vegan(dairy free) so the consistency is not as stringy. If you want a thicker and more stretchy cheese, you can opt out for regular cheese.

Ingredients:

• Trader Joe’s Pita Bread

• 1/4 cup of mushrooms sliced into thin pieces (You might need less than this because the bread is only a hand size)

• 1/4 sliced red onions

• 28 g of vegan mozzarella (you can get regular cheese if you’re not lactose intolerant)

• 2 oz of grilled chicken

• 2 tbsp of Sweet Baby Ray’s Barbecue Sauce

Macros:

Protein: 22 g

Fats: 11 g

Carbs: 52 g

Calories: 404 calories

Directions:

• Pre-heat the oven for 350°

• Weigh your chicken raw for 2 oz and cook it in a pan with a spraying oil and season it with some salt, pepper, and maybe another seasoning of your choice.

• Start prepping your pita pizza by spreading the bbq sauce evenly on the pita.

• Slice the mushroom into thinner pieces and place them evenly on the pita.

• Slice the red onions into thin pieces and spread them evenly on the pita.

• Once your chicken is cooked shred them into thinner pieces or cut them smaller and place them evenly on the pita bread.

• Top of the pizza with the mozzarella

• Place the entire pizza in the oven and leave it in there for 20 minutes.

Food Benefits

Mushroom:

• Great sources fiber and protein

• Prebiotic food which improves gut health

• Packed with antioxidants that will promote a healthier and longer life.

Red onion:

• Contains collagen that will help with skin and hair.

• Packed with antioxidants

• Contains Vitamin B, folic acid, and fiber

• Filled with amino acids which are the building blocks of protein.

Gourmet Fried egg with Smoked Salmon Avocado Toast

I went to a fancy-vegan-healthy-organic restaurant not too long ago and they had something like this on the menu. Guess how much it costs? About $7 for ONE toast. Ridiculous right? A basic avocado toast was $5. I know, why so pricey? So I decided, why not just make it at home? It’s cheaper AND I don’t have to wait 10-20 mins for people to make it for me. It’s honestly pretty basic. The smoked salmon are typically more expensive, but if you’re feeling a fancy morning, try making this at home! It’s the perfect savory easy-to-make breakfast!

---

Ingredients:

• 2 thin sliced Dave’s killer bread\

• 1 egg

• 2 oz Avocado

• Pinch of salt

• Everything but the bagel seasoning (optional)

• Lemon (optional)

Calories: 387

Macros:

• Protein: 24 g

• Carbs: 26 g

• Fats: 20 g

Directions:

• Start toasting the bread in a toaster (duh Gem lol)

• Spray the pan with cooking oil and fry the egg in medium heat for 30 seconds, then adjust the heat to low. Cover the pan and let it cook for about 3 minutes (this cooks the entire egg but keeps the yolk soft!)

• Prep the avocado in a bowl and add the pinch of salt, black pepper, herb seasoning of your desire, and a squeeze of lemon if you’d like a little zest to it. Mash all the ingredients together and spread it on the two toasts.

• Add the 2 oz of smoked salmon on top and garnish it with herb seasoning —My personal preference is italian seasoning!

• Once the egg is done, put it on top of one toast.

Side note: I would typically use two eggs on my toast, but because smoked salmon is much higher in fat, I’ve decided to only do one. This meal is very high in fat, but much more wholesome than processed foods!

Food Benefits

Avocado:

• High levels of potassium, viamin A, K, C, E, B6, Thiamin, Niacin.

• Promotes healthy heart and maintain cholesterol levels.

• High content in fiber which helps regulate a healthy digestive system.

• Keeps your skin healthy! If you have dry skin, it will help keep your skin from dry or damaged. It can also play the same role with your hair.

• Prevents from liver damage.

• Will promote fat loss— These are higher in calories and will keep you satiated for a longer period of time and prevent you from cravings or prevent you from overeating.

Egg (white portion):

• High in protein

• Fat free

• Low calorie

• Contains potassium, magnesium, sodium, and riboflavin

Egg yolk:

• Good source of vitamin A, B1, B6, B12, D, and folate

• Contains several other minerals

• Contains omega 3 fats—this keeps your heart healthy, improves risk factors of heart diseases, and reduce ADHD symptoms in chidren

• It’s important that we don’t just throw away the yolk as it contains many nutrients to keep our bodies healthy.

Sweet Potato + Chicken Meal Prep Idea

You can never go wrong with this simple recipe. If you want to hit your macros on point, then this is it for you fam.

Ingredients:

• Sweet potatoes 3 oz

• Avocado oil 1 tbsp

• Chicken Breast cut into cubes or strips 5 oz

• Broccoli 4 oz (but the more, the better)

• Himalayan Salt

• Everything but the bagel seasoning

• Ketchup 1 tbsp (optional)

Macros:

• Protein: 46 g

• Carbs: 28 g

• Fat: 19 g

Don’t forget that you can adjust the measurement of your chicken/sweet potatoes to fulfill the macros you have for the day. This is just one general serving.

---

Food Benefits

Sweet potatoes:

• Supports your digestive system-contains a lot of fiber.

• High in potassium to keep your blood pressure healthy.

• It boosts you immunity. They contain a high amount of vitamin C and vitamin A.

• Helps reduce inflammation.

• Helps fight cancer-research has shown that it slows cancer cell growth from sweet potato peels.
  

Broccoli:

• Anti-inflammatory.

• High in fiber to lower cholesterol and promote healthy digestion.

• Contains some protein with little calories.

• Contains lutein that helps fight heart disease by preventing the thickening of arteries.

• Contains potassium to prevent high blood pressure.

Directions:

1. Rinse the sweet potatoes.

2. Cut sweet potatoes into half-an inch circles. Keep the skin. It contains double the fiber.

3. Put the cut sweet potatoes in a bowl and add in the avocado oil and a dash of pink Himalayan salt. Toss it all together.

4. (Baking option) If you decide to bake it in the oven, preheat it for 425° before cutting and prepping the sweet potatoes. Once preheated, place your sweet potatoes on a nonstick baking sheet in one layer. Bake them 10 minutes each side (So don’t forget to flip them in 10 minutes!)

5. (Air fried) This is a quicker option if you have an air fryer. Just place your sweet potatoes in the air fryer. Set the temperature for 400° and air fry it for 15 mins. Flip them to the other side halfway through!

6. Start prepping your chicken by cutting them into cubes or 1 inch strips. It’s easier to cook them this way! Sprinkle some himalayan salt on the chicken or any seasoning flavor YOU desire. Spray the pan with oil spray (I prefer avocado oil spray). Cook the chicken for about 45 seconds each side on medium heat until the chicken is charred. You can even turn the heat up JUST a bit. This will cook the outside to be golden brown and still keep some moist on the inside.

7. While your chicken is cooking, steam or boil the broccoli for no longer than 5 minutes. The longer you boil/steam it, the softer it gets.

8. Once everything is cooked, place it all in your favorite container or plate and garnish it with Everything But The Bagel Seasoning! If you want to add a bit of taste to your sweet potatoes, you can dip it in a ketchup like fries!

Simple Korean BBQ

Homemade + Easy Chocolate Cold Brew

Time to ditch the Starbucks cold brew and time to start saving your money and time! This literally takes no longer than 5 minutes to make. Just find all these ingredients in your nearest store and make sure you have the proper measurements! No more driving to Starbucks and waiting in line.

Serving size: 1

Calories: 175 cal

Protein: 5 g

Fat: 5 g

Ingredients

• Stok Cold Brew Coffee - 1 cup or 240 g

• Silk Almond creamer - 2 tbsp

• Protein Almond & Cashew Silk - 1/2 cup