1/2 Cup GF Rolled Oats
1/2 Cup Unsweetened Vanilla Almond Milk
1 tsp Vanilla Extract
1 tbsp Honey
Substitute a Mashed Banana for Yogurt
2 tbsp Peanut Butter of Choice
1 tbsp Chocolate Chips of Choice
Scoop out 1/2 cup of GF Oats and measure out 1/2 cup almond milk. And the mashed banana 🍌
Add in honey and vanilla and then mix until combined.
Add in peanut butter on top and chocolate chips put it in the fridge and enjoy the next day!
457 Calories 84.4 Carbs /8.6 Fat /11.1 Protein
2-4 Boneless Skinless Chicken Breasts
1 package Broccoli Florets
1 cup Rice
1 tbsp Oil
2 tbsp Honey
1 tsp White Vinegar
2 tbsp Minced Garlic
1/2 Cup Water
2 tbsp Gluten Free Soy Sauce
1 tbsp Corn Starch
1 tbsp Water
Add oil, soy sauce, honey, vinegar, garlic and water to Instant Pot. Along with the chicken diced up. Cook on high pressure for 4 mins then do a quick release of the pressure.
While that is cooking get the rice ready to cook in rice cooker or stove top according to the package instructions. Mix the cornstarch slurry with cold water to make the slurry and set aside.
Open lid of Instant Pot and stir in the cornstarch slurry until well mixed, then add in the cooked rice, and broccoli. Mix together well then let sit with the lid on for 5-10 mins. Serve and enjoy!
221 Calories 23.1 Carbs/4.9 Fat /19 Protein
(I made 4 servings)
1/4 Cup Gluten Free Flour
1/2 Cup Milk
2 tbsp Butter
Dash of Salt
1 quart of Strawberries
1/2 Cup Sour Cream
1/4 Cup Brown Sugar
Melt butter in pan at 400° for 10 mins.
Mix batter together.
Put oven back down to 350°
Add mixture to pan and baked until cooked for about 10 mins.
Once done take out of the oven and top with the sour cream topping.
208 Calories 29.9 Carbs /7.7 Fat /5.4 Protein
1 The Greater Knead Bagel
3 pieces no sugar bacon
1 Italian Sausage
1 slice Finlandia Cheese
4 tbsp Liquid Egg Whites
Defrost bagel in microwave for 1 min then put into toaster.
Heat up pan for bacon. Spray pan and then put slices of bacon in.
Take 1 sausage out of package. Mine was frozen so I microwaved it until it was almost thawed and added it to the bacon pan.
Flip bacon every so often cooking both sides evenly.
Take out a slice of cheese and toast the bagel. In a pan or special egg maker put in egg whites and cook. I have the special maker so it only took 1 min.
Grab a plate and get ready to assemble this masterpiece.
Put bottom of bagel down first, add egg white patty, then cheese. Followed by bacon which I broke in half. Put the sausage on the plate. And the rest of your bacon.
Enjoy this goodness. I added ketchup but add any sauce you like!
613 Calories 70 Carbs /19 Fat /34.7 Protein
1/2 cup Rolled Oats (GF)
1/2 Almond Milk Vanilla Unsweetened
.2 tsp Vanilla
1 tbsp Maple Syrup
1 container NonFat Peach Greek Yogurt
1 tsp Cinnamon
2 tsp Vanilla
2 Tbsp Chopped Walnuts
1 Dole Peach Fruit Cup
Pour 1/2 cup oats and 1/2 milk into container of choice.
Add in Vanilla and Maple Syrup. Stir in Yogurt and mix until all combined.
Shake on some cinnamon. Followed by vanilla.
Scoop out walnuts and add those on top.
Finish off with the dole peach fruit cup. I admitted the juices.
And don’t forget leave in the fridge overnight and enjoy in the morning!
399 Calories 59.9 Carbs /9.3 Fat /19.6 Protein
1 cup Gluten Free Oats
.5 tbsp Apple Pie Spice
16 tbsp Liquid Egg Whites
1 Scoop Protein of Choice
1/2 Cup Gluten Free Graham Cracker Crumbs
1 Can Apple Pie Filling
Preheat oven to 350°
Line muffin tin or spray with spray of choice.
Mix dry ingredients before mixing in egg whites and apple pie filling. Stir well.
Transfer mixture to muffin tins. Every slot should be almost full.
Bake for 30-35 mins or until bottoms are fully cooked.
Transfer to cooling rack when done baking. Served best warm. Enjoy!
119 Calories 21.8 Carbs /1 Fat /4.8 Protein
(Macro Count is for 1 muffin)
3/4 Cup Birch Benders Keto Pancake Mix
1/2 Cup Blueberries
.5 tbsp of Maple Syrup (a drizzle)
Combine mix with 1/2 cup of water and a tbsp of oil of choice and mix until well blended.
Turn on your mini waffle maker and let it heat up.
Spray oil of choice and scoop out batter onto the maker.
Repeat until batter is gone. Makes about 3 1/2 waffles.
Top with blueberries and a drizzle of maple syrup.
227 Calories 27.3 Carbs /11.2 Fat /9.5 Protein
(These are a rough estimate the 3/4 cup of mix should be more but for some reason it only let me put 35 grams as the measurement in MyFitnessPal)
1.5/2.0 pounds of Raw Shrimp
1 Butternut Squash
1 head of Kale
2 bags of Cut Green Beans
1 family sized bag of Cauliflower Rice
Lemon Pepper Seasoning
3 tbsp Dijon Mustard
3 tbsp Apple Cider Vinegar
1 1/2 tbsp Olive Oil
1 tsp Garlic Powder
Preheat oven to 400°. Line a baking sheet with foil.
Toss butternut squash onto tray in cubes with a 1/2 tsp olive oil and lemon pepper seasoning. Roast for 20 mins. Set aside when done.
Put green beans in a bowl and cook for allotted time or until soft. Set aside when done.
Heat 1/2 tsp olive oil on medium heat in a skillet. Add chopped kale with a drizzle of Dijon mustard. Sauté kale until green and tender. Set aside when done.
Combine ingredients for dressing and then set aside.
Rinse shrimp and de-tail and take the shells off. Pat dry when done. Season with lemon pepper seasoning on both sides.
Heat remaining oil over medium high heat. Add shrimp to cook for 2-3 mins on one side then flip them over and do the same on the other side. Cook until shrimp is pink.
Assemble bowls with cauliflower rice, kale, butternut squash, green beans and shrimp. Top with the dressing and serve.
299 Calories 27.4 Carbs/4.6 Fat /34 Protein
1 package Gluten Free Oreos
1 package Cream Cheese
1 package Semi-Sweet Chocolate Chips
Crush the Oreos. In a food processor, mix the Oreos at high speed until they become coarse powder.
Add the cream cheese. Add the softened cream cheese to the powder and pulse until it is throughly mixed and smooth.
Shape the cake balls. Using a medium cookie scoop, or spoon scoop out the dough into your hands and shape it into spheres. Then place on parchment lined cookie sheet. Freeze for 15 minutes.
Melt the chocolate. Place some of the chocolate chips into a microwave safe bowl. And melt on 20 second intervals until well melted.
Dip the Oreo balls. Using a fork or spoon dip each ball into the melted chocolate and then place them back on the parchment lined cookie sheet. Allow them to sit while they set.
Decorate. Optional you can either melt more chocolate and do a design on the Oreo balls or crush more Oreos on top.
256 Calories 33.7 Carbs /15 Fat /3.3 Protein
1-2 scoops protein powder of choice
1/2 cup egg whites
1/4 cup water
1 tsp baking powder
1/2 tsp cinnamon
1/2 a banana
Optional: collagen powder
To make sure everything was blended well I put everything into a blender and blended for about 1 min.
Heat up a pan or griddle with your choice of spray or butter.
Put one pancake on and wait until bubbles form before flipping. Repeat until there is no batter left.
Top with the rest of the banana and your choice of syrup or butter.
This recipe made a lot of me so I only ate one serving. Macros will be counted for that one serving not the whole thing.
193 Calories 22 Carbs /1.1 Fat /24.4 Protein