4 Brown’n Serve Sausage Links
5.3 oz Trader Joe’s Nonfat Strawberry Yogurt
15 tbsp Liquid Egg Substitute
2 White Corn Style Tortillas
Pour and measure out liquid egg substitute. Add to pan with a bit of cooking spray and heat on medium heat.
While that starts to cook wrap up sausage in paper towel and microwave 1 min and then flip and microwave for another minute.
Start to scramble egg substitute and make it to how you enjoy scrambled eggs.
Turn off heat. Heat tortillas in pan or I just used the full on burner for a few minutes until they browned.
Take sausages out of microwave. Place tortillas on plate and start to add eggs followed by the sausages and top with cheese and I used sriracha on top.
Grab your yogurt and make your coffee how you normally would to enjoy this fast, easy high protein breakfast.
Macro Count: 646 Calories 58.7 Carbs /16.7 Fat /57.7 Protein
1 Cup Gluten Free Kodiak Mix
1/2 Cup Egg Whites
1/2 Milk of Choice
SF Whipped Cream
1 tbsp SF Maple Syrup
Coffee is made from @gaggiaprofessional Machine
Mix batter throughly until it forms thickness you desire.
Heat up pan or griddle.
Once heated. Spray with cooking spray and measure out batter. I did 2 at a time.
Once bubble formed I flipped to the other side. Once done place on a plate and use remaining batter.
Once all batter is gone. Plate cakes on a plate. Add SF Syrup and SF Whipped Cream and some Sprinkles.
Make coffee from machine if you have one if not make your coffee how you normally would, then enjoy! 😉
Macro Count: 328 Calories 46.8 Carbs /6.5 Fat /17.5 Protein
4-5 oz Sirloin Tip Steak
3-4 Romaine Leaves
1 Naked Baked Potato
Cook steak accordingly or how you would cook your steak, some pink, no pink, etc.
Spread out romaine on baking sheet and grill for about 15-20 mins or until charred or wilted.
Cook baked potato until cooked through. Making sure to microwave before finishing off on the grill or stove.
Once romaine is off the grill and cooled add Caesar dressing and cheese.
Plate and enjoy this yummy, easy dinner.
Macro Count: 370 Calories 16 Carbs/18.5 Fat/37 Protein
(Rough estimation here, would add a few more calories)
1/2 tbsp olive oil
1 lb. ground chicken breast
1/2 onion, diced
2 cloves garlic, minced
2 carrots, peeled and shredded
1 (14oz) bag coleslaw mix
3 tbsp low sodium gluten free tamari (or coconut aminos )
1 tbsp rice vinegar
1–2 tsp toasted sesame oil
Heat olive oil in a large pan over medium heat.
Add ground chicken breast to the pan and cook 5-7 minutes, or until completely cooked through. (There will likely be a bit of water at the bottom of the pan. Don’t drain it.)
Next, add onion and cook an additional 4-5 minutes to soften slightly. It will begin to turn translucent.
Add garlic and cook 1 minute more.
Then, add grated carrot and 1/2 of the coleslaw mix. (Your pan will seem SUPER full)
Drizzle with tamari and rice vinegar. Gently stir to coat. Cook 2-3 minutes or until cabbage starts to wilt a bit.
Add remaining coleslaw mix and stir to coat. Cook 2-3 minutes until the cabbage is starting to soften.
Stir in sesame oil and serve! 😛
184 Calories 6.8 Carbs /10.4 Fat /18.7 Protein
4 medium green peppers, halved
1.5 lb ground beef, browned
1 packet taco seasoning mix
3/4 cup water
1-1/2 cup cheddar cheese
1 cup sour cream
1/2 cup salsa
Preheat oven to 350°
Wash peppers then slice lengthwise in half through the middle and remove seeds.
Place in a casserole dish with 1/4 cups water. Cover and microwave 7 to 10 minutes, or until peppers are soft. Check periodically for doneness.
In the meantime, brown the ground beef until cooked through. Add the taco seasoning and water and cook according to recipe or packet instructions.
Spray a 13 x 9 baking dish with nonstick spray. Place cooked peppers inside dish and generously stuff with meat and cheese mixture. Top with remaining cheese.
Bake 350° for 20-30 minutes until peppers are heated through and cheese is melted.
Serve with your favorite taco ingredients and a side of salsa.
340 Calories 11.5 Carbs /24.5 Fat /24.2 Protein
1 lb Ground beef
1 tsp Sea salt
1 tsp Onion Powder
1/4 tsp Black pepper
1 Yellow Onion
8 oz Romaine lettuce (or iceberg if desired)
1 cup Tomatoes (chopped)
A sprinkle of Cheddar cheese (shredded)
5-10 Hamburger Pickles
2 tbsp Fat Free Thousand Island Dressing
Dice whole onion into pieces.
Add to pan with a little oil and cook until translucent.
Add in ground beef and cook until not pink.
Turn off heat and set aside.
Chop up tomatoes and lettuce and store in air tight containers.
Put ground beef into a air tight container.
When ready to serve, grab two handfuls of lettuce. 1 cup or a 1 1/2 of ground beef on top of the lettuce.
Add pickles; chopped or not. Add cheese and then drizzle thousand island dressing.
Serve cold or heat up the meat before you serve. And enjoy this easy dinner!
354 Calories 31 Carbs /10.7 Fat /34 Protein (This is for one serving only)
2 tbsp sesame oil
1 medium yellow onion, diced
1.5 cups uncooked quinoa
2 cloves minced garlic
⅓ cup GF soy sauce
2 cups raw shrimp
3 eggs, lightly beaten
2 ½ cups frozen peas/carrots mix
In a medium pot, bring 3 cups of water to a boil and add quinoa. Reduce heat to a simmer and cover for 15 minutes.
In a large saucepan or large pot, add sesame oil, garlic, and onions and cook over medium heat for 3 minutes.
Add shrimp, eggs, and 25g (2 tbsp) soy sauce; cook until shrimp is pink and eggs are fully cooked; continually stir.
Steam frozen veggies in the bag according to directions on the bag, then add to pot.
Gently fold cooked quinoa into the large pot, while adding the rest of the soy sauce.
Macro Count: 356 Calories 52.2 Carbs /7 Fat /19.3 Protein
4 Pieces 4 oz Cod
1/4 cup Butter
1 medium Lemon
1/2 tsp Garlic Powder
1/2 tsp Sea Salt
1/4 tsp Black Pepper
1 tbsp Dried Parsley
4 servings of White Rice
1 package of Green Beans
Preheat oven to 400°.
Using paper towel to pat the cod dry and place on a foil lined baking sheet.
In a small bowl microwave the butter until throughly melted. Remove from microwave and add in lemon juice.
Brush lemon butter over cod making to sure to get both sides. Add seasoning of garlic powder, salt, pepper and dried parsley.
Put into the oven and bake for 12-15 minutes or until cooked throughly to temp.
Make rice according to the box you chose to make and follow instructions.
I steamed my green beans but you can choose how ever you want to make them.
Once everything is done. Either plate or in my case put into meal prep containers and store in the fridge for 2-4 days.
Macro Count: 335 Calories 30.3 Carbs /12 Fat /26.1 Protein (This count is for one serving only.)
Sorry I’ve been MIA for a few days but hi I’m back. 🙋🏼♀️
1 pound raw shrimp
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon of salt
2 bell peppers
1 medium onion
GF Mission Soft Taco Shells
Thaw and detail the shrimp. Then add a tablespoon of oil, the cumin, chili powder and salt and mix well with a glove or your hand.
Slice up onions and peppers.
Heat up the last tablespoon of oil in pan and dump in the peppers and onions. Cook until translucent and soft. Remove from heat and put in a separate bowl.
Using the same oil and pan throw in shrimp and cook until pink and throughly cooked to temp.
Remove from heat.
Heat up 2 tortillas for 10-15 seconds.
On each tortilla scoop out 5 shrimp for each one.
Top with peppers and onions mixture and then top with your favorite salsa or sour cream.
Wrap and cut in half and enjoy!
Macro Count: 226 Calories 16.4 Carbs /3.5 Fat /34 Protein
1 container Boneless Skinless Chicken Breast Tenderloins
1/2 tsp Garlic Powder
1/2 tsp Salt
1/2 Ground Black Pepper
2 tbsp Olive Oil
3 tbsp Unsalted Butter
1-4 Cloves Garlic
1/3 Cup Chicken Broth
2 Lemons (1 for juice; 1 to be Sliced)
Season the chicken breasts with garlic powder, paprika, salt, and black pepper. Give the chicken a good rub with your hands to evenly distribute the seasonings all over the chicken.
Add olive oil into the Instant Pot and press sauté so the oil gets hot. Place chicken into the Instant Pot and brown for 3 minutes. Work in batches if needed.
Flip with tongs and sear the other side until browned – about 3 minutes. When both sides are browned, transfer to a plate and set aside. Then, deglaze the pot. Scrape up any browned bits from the bottom of the pot.
Add butter and sauté the onions until golden. Add garlic and cook for 30 seconds or a minute until it becomes fragrant.
Return the chicken to the Instant Pot. Add Chicken Broth. Secure the lid and make sure that the vent is sealed. Press on manual/pressure cook and set the time at 7 minutes.
The Instant Pot will come to pressure then cook. When the cooking time is up, allow for natural release of steam for 2-3 minutes, then quickly release the remaining steam.
Add lemon juice, lemon zest and garnish with fresh chopped parsley (optional) and lemon slices. Serve warm over cauliflower rice or white rice.
Macro Count: 298 Calories 4.9 Carbs /16.4 Fat /33.1 Protein (This is for 1 serving.)