Healthy Gourmet Cooking Made Easy (Minus the Gourmet)

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HEALTHY GOURMET COOKING MADE EASY (MINUS THE GOURMET)

MACROS & WW 75 RECIPES SMARTPOINTS READER TESTED

Breakfast, Proteins, Mains, Nutrition info and serving All 75 recipes have been Snacks, Sides, and Desserts sizes for every recipe. tested by true OGs.

MASON WOODRUFF Be like a proton and stay positive.

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher. If you try it, I will find you. THANKS FOR DOWNLOADING

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You can find a list of staple ingredients and a guide to making substitutions for different dietary needs here.

Serving Sizes and Macronutrients

You'll find the full nutrition breakdown in the bottom left corner of every recipe.

CALS = calories, P = protein, C = carbs, F = fat, and SP = WW SmartPoints

Some recipes will have the measurement for a serving below the macros, but you won't find that on every single recipe. If a pizza makes 8 slices, for instance, the macros listed will be for one slice. And if it's a batch of eight cookies, the macros are for one cookie.

And if you see a recipe makes 4 servings but doesn't have a serving size below the macros, it should be easily divided into quarters. CONTENTS

BREAKFAST

1. 100-Calorie Breakfast Chili 2. Breakfast Nacho Boats 3. Spinach and Feta Egg White Cups 4. Cheesy Hash Brown Muffins 5. Sweet Potato Hash 6. Chocolate Cinnamon Rolls 7. Breakfast Mac & Cheese 8. Cheddar Cauliflower Grits Breakfast Bowls 9. Cinnamon Roll in a Mug 10. Everything Bagel Pop Tarts 11. Egg and Chorizo Casserole 12. High Volume Veggie Hash 13. Cherry Berry Mug Pancake 14. Everything Bagel Crescent Roll Pizza

PROTEINS

15. Carolina BBQ Crockpot Chicken 16. Honey Chipotle Crockpot Chicken 17. Pineapple Chipotle Crockpot Chicken 18. Instant Pot Buffalo Chicken 19. Chorizo Meatballs 20. Chorizo in Bulk 21. Cuban Style Baked Pork Tenderloin 22. Honey Mustard Baked Pork Tenderloin 23. Korean Ground Beef 24. Instant Pot Cheesesteak 25. Chicken Breakfast Sausage 26. Spicy Citrus Chicken and Rice 27. Spicy Popcorn Chicken 28. Pan Fried Naked Chicken Tenders MAIN DISHES 29. Creamy Taco Soup 30. 5-Spice Ground Beef Stir Fry 31. Kung Pao Shrimp Noodles 32. BBQ Chicken Pita Pizza 33. Spicy Shrimp Pita Pizza 34. Cajun Sausage Pasta Bake 35. Chicken Bacon Ranch Mac & Cheese 36. Chili Dog Tot Casserole 37. Crispy Orange Ground Beef and Broccoli 38. Frito Pies 39. Garlic Parmesan Chicken Mac & Cheese 40. Ginger Lime Shrimp with Coconut Cauli Rice 41. Copycat KFC Famous Bowls 42. Low Carb Pasta Carbonara 43. Pepperoni Pizza with Pink Sauce 44. Sticky Sweet Ground Beef and Broccoli 45. Easy Taco Pasta Bake 46. Sloppy Joes

SNACKS & SIDES 47. Cheeseburger Bites 56. Pizza Bites 48. Cauliflower Tots 57. Taco Muffins 49. Cheeseburger Quesadilla 58. Wingstop Fries 50. Pizza Quesadilla 59. Buffalo Chicken Bites 51. Cheeseburger Stromboli 52. Honey Mustard Brussels Sprouts 53. Spicy Sesame Green Beans 54. Southern Style Pasta Salad 55. Buffalo Chicken Empanadas

DESSERTS

60. PB Chip Cookie Dough 72. Banana Bread Cake 61. Heath Cookie Dough 73. Easy Peach Crisp 62. Oreo Pie 74. Protein Bar Parfait 63. Toasted Coconut Pie 75. Butterfinger Proats 64. One Minute Brownie 65. Low Carb Fudge Brownie 66. Peanut Butter Fudge Brownie Pie 67. White Chocolate Peanut Butter Protein Cookies 68. Pumpkin Banana Oatmeal Muffins 69. Cap'n Crunch Berries Protein Donuts 70. Pumpkin Banana Bread Protein Muffins 71. Chocolate Peanut Butter Pop Tarts BREAKFAST CHILI

Ingredients Directions 10 oz bag Jimmy Dean Turkey 1. Add everything, undrained, to a Sausage Crumbles 6 slices Cooked Bacon, crumbled large pot over medium-high heat and or chopped bring to a slow boil, stirring 15 oz can Black Beans 15 oz can Pinto Beans occasionally. I recommend starting 15 oz can White Navy Beans on the low end of the spice spectrum 15 oz can Stewed Tomatoes 10 oz can Rotel and adding to fit your spice 1-2 Tbsp Chili Powder (adjust to preferences at the end. your spice tolerance) 1 Tbsp Ground Mustard 1 tsp Onion Powder 2. Reduce the heat to low and 1/2-1 tsp Black Pepper simmer for at least 30 minutes.

READY IN: 40 MINUTES

MAKES: 19 SERVINGS Note: If you're using a crockpot, 2-3 hours on low 100 CALS | 8P | 14C | 2F | 1SP should do it. For an Instant Pot, try 10 minutes on 1 Serving = 1/2 C (130g) manual with a natural release. BREAKFAST NACHO BOATS

Ingredients Directions

3 large Bell Peppers 1.Preheat oven to 400 degrees F and line a baking 1 1/2 C (368g) Liquid sheet with parchment paper. Egg Whites 2. In a large skillet, heat pre-cooked turkey sausage 1 C (114g) Jimmy Dean over medium heat (2-3 minutes) before adding egg Breakfast Turkey whites and reducing heat to low-medium. Sausage Crumbles 3. While egg whites and sausage cook, remove 4 oz (1/2 block) Fat Free seeds and slice each bell pepper into 8 vertical Cream Cheese slices. 1/4 C (60g) Salsa 4. When the egg whites are no longer runny, add 1/2 C (56g) Fat-Free cream cheese and salsa. Stir until everything is Shredded Cheddar blended evenly. 1 Jalapeño, sliced 5. Lie pepper slices on a baking sheet and fill each "nacho boat" with egg white mixture.

READY IN: 35 MINUTES 6. Top with fat-free cheddar and jalapeno should MAKES: 8 SERVINGS you desire. Place in the oven for 20 minutes. 7. Serve warm and refrigerate leftover nacho boats 85 CALS | 12P | 6C | 2F | 1SP 1 serving = 3 nacho boats for up to 3-4 days. SPINACH AND FETA EGG WHITE CUPS

Ingredients Directions

1 1/2 C (396g) Liquid Egg 1. Preheat an oven to 350F and spray a 12-muffin tin Whites with nonstick cooking spray. 15 oz can Diced Potatoes, 2. Add the drained potatoes and mushrooms to a drained large skillet over medium-high heat. 1/2 C (115g) Chopped 3. Sprinkle the salt and peppers over the mixture. Spinach (canned or thawed Cook until the mushrooms begin to brown slightly from frozen and drained) and the potatoes begin to crisp around the edges, 1 1/2 C (100g) White about 6-8 minutes. Mushrooms, roughly 3. Add the spinach and stir well, spreading out the chopped spinach as evenly as possible. Reduce the heat and 1/2 C (56g) Crumbled Feta cook until everything is evenly mixed and no moisture Cheese remains, about 4-5 minutes. 1/8 tsp Salt and Pepper 4. Spoon the mixture into the muffin tin as evenly as 1/8 tsp Cayenne Pepper possible. 5. Crumble the feta cheese and sprinkle it over the spinach mixture. READY IN: 30 MINUTES 6. Pour the egg whites over the mixture. 7. Bake for 20-23 minutes or until the egg white cups MAKES: 12 CUPS are fully cooked through. Let the cups cool for a few 50 CALS | 5P | 5C | 1F | 1SP minutes before removing from the muffin tin. CHEESY HASH BROWN MUFFINS

Ingredients Directions

2 C (170g) Frozen Hash 1. Preheat oven to 400 degrees F and Browns spray a muffin tin with nonstick cooking 12 oz bag Frozen Pepper and Onion Blend (or 4 C spray. fresh) 2. Cook the hash browns and 2 tsp (10g) Minced Garlic peppers/onions (in separate pans to 1/2 C (113g) Fat Free Plain minimize moisture) and add garlic in Greek Yogurt 1 C (112g) Fat Free towards the end of their cook times. Shredded Mozzarella 3. Spoon this mixture into a muffin tin 1 1/8 C (276g) Liquid Egg and allow it to cool for 10 minutes. Add Whites 2 large Eggs salt, pepper, or other seasonings at this 1/2 C (56g) Shredded point if you'd like. Parmesan 4. Add a mixture of egg whites, egg, READY IN: 35 MINUTES parmesan, mozzarella, and Greek yogurt MAKES: 12 MUFFINS on top, filling each slot evenly. 82 CALS | 10P | 6C | 2F | 2SP 5. Bake for 20-22 minutes. SWEET POTATO BREAKFAST HASH

Ingredients Directions

1 large (350g) Sweet 1. Wash a sweet potato before using a grater to shred Potato, roughly grated it, skin on, completely. Remove the seeds and stem 1 medium (110g) Red from the bell pepper before slicing into strips, chop Onion, diced the zucchini, dice the onion, and drain/rinse the 1/2 (150g) Zucchini, beans. chopped 2. Heat a large skillet over medium-high heat with 15 oz can Black Beans, nonstick cooking spray. Add the vegetables to the hot drained and rinsed skillet and add the spices. 1 (130g) Red Bell Pepper, 3. Continue cooking, stirring occasionally for 12-15 minutes or until the sweet potatoes are fully cooked sliced into thin strips and the veggies begin to develop a slight char. 1 Tbsp Paprika 4. Remove from the heat and set aside. 1 tsp Garlic Powder 5. For the eggs, heat another skillet over low-medium 1 tsp Black Pepper heat with nonstick cooking spray. Crack the eggs into 1 tsp Sea Salt the pan and cover for 3-4 minutes or until the tops 4 large Eggs are fully cooked but the yolk is still slightly runny READY IN: 25 MINUTES (adjust cook time to your liking). 5. Top the sweet potato hash with the fried eggs, a MAKES: 4 SERVINGS sliced jalapeño or avocado, cilantro, and other 195 CALS | 9P | 39C | 1F | 3SP toppings, if desired. 1 Serving = 200 grams CHOCOLATE CINNAMON ROLLS

Ingredients Directions

Chocolate Cinnamon Rolls 1. Preheat an oven to 350F and line a baking sheet with 2 C (212g) Dark Chocolate parchment paper. 2 .Mix the pancake mix and Greek yogurt in a large bowl. Kodiak Cakes Pancake Mix Work the dough until you can form one large ball. 3/4 C + 1 1/2 Tbsp (187g) 3. Transfer the dough to the baking sheet. Spray your Fat Free Vanilla Greek rolling pin with nonstick cooking spray and flatten the Yogurt dough. 4. Cut the dough vertically into 4 long pieces. Set the 2 Tbsp (28g) Light Butter dough aside. 1 tsp Ground Cinnamon 5. Microwave the butter in a small dish for 5-10 se conds before adding the cinnamon and stirring well. Spoon the Cream Cheese Frosting cinnamon butter mixture onto the dough strips in one 4 oz Fat Free Cream thin line. Cheese, room temp or 6. Carefully roll each strip of dough from one end to the softened other.Use a sharp knife to cut each of the 4 rolls in half 2-3 Tbsp Swerve and place the cut side down. 8. Bake for 12 minutes. Confectioners or powdered 9. Mix the cream cheese and Swerve or powdered sugar sugar (to taste) in a small bowl. Once the cinnamon rolls have cooked and cooled briefly, add the frosting and any additional READY IN: 22 MINUTES toppings like sprinkles.

MAKES: 8 ROLLS Note: Macros for chocolate cinnamon rolls only: 122 calories, 137 CALS | 12P | 19C | 4F | 4SP 9.5 grams of protein, 15 grams of carbs, and 3.5 grams of fat. BREAKFAST MAC & CHEESE

Ingredients Directions

8 oz Pasta Shells (macros with 1. Preheat an oven to 400F. Banza Pasta) 2. Cook the pasta according to its packaging. 4 large Eggs 3. Whisk the eggs and egg whites together 1 1/2 C (368g) Liquid Egg Whites before adding to a large skillet over medium 1 1/2 C (180g) Light Alfredo Sauce heat. Fully cook. 1/2 C (113g) Fat Free Greek Yogurt 4. Add the alfredo, yogurt, cheddar, and 1/2 C (56g) Cheddar Cheese sausage to the cooked eggs and heat until the 9.6 oz bag Jimmy Dean Turkey cheese is fully melted, stirring well. 5. Drain the water from the cooked pasta and Sausage Crumbles (or your choice add it to a 13x9 glass baking dish. Pour the egg of meat) mixture of the pasta and stir well. 2 Tbsp (28g) Light Butter 6. Melt the butter and add to the crushed corn 2 C (56g) Corn Flakes, crushed flakes. Stir well before adding over the top of the pasta and egg mixture. 7. Bake for 12-15 minutes or until the corn flake READY IN: 35 MINUTES topping is golden brown. MAKES: 10 SERVINGS 235 CALS | 21P | 20C | 9F | 6SP Macros per serving without Corn Flakes topping: 1 Serving = 1 C (165g) 200 calories, 20g protein, 15g carbs, and 8g fat CHEDDAR CAULIFLOWER GRITS BOWLS

Ingredients Directions

12 oz bag Frozen 1. Microwave the frozen cauli rice for 6 minutes. Cauliflower Rice 2. While the cauliflower cooks, heat a small skillet with nonstick cooking spray over low-medium 2 Tbsp (28g) Light Butter heat. Crack the eggs and add to the pan. 2 Tbsp (16g) Cheddar 3. When the rice is cooked, cut the corner of the Powder bag and drain the excess liquid. Use a kitchen 2 large Eggs towel or paper towels to squeeze as much excess 4 slices Precooked Bacon moisture out as possible. (Caution: the bag will be or raw bacon, cooked hot.) Empty the rice into a bowl or food processor. 4. Add the butter and cheddar powder to the cauliflower rice and either mash with a fork or potato masher. 5. Microwave the bacon or cook raw bacon. 7. Divide the cauliflower grits in half and transfer each to a bowl. READY IN: 10 MINUTES 8. Top with an egg and two slices of bacon. Top MAKES: 2 BOWLS with black pepper and parsley flakes (or your 265 CALS | 17P | 9C | 17F | 6SP choice of garnish) before digging in. CINNAMON ROLL IN A MUG

Ingredients Directions

Cinnamon Roll 1. Mix the Carbquick and Greek yogurt 2/3 C (66g) Carbquick together in a bowl, stirring until you can form Baking Mix or Bisquick one ball of dough. 3/8 C (85g) Fat Free Vanilla 2. Use your hands to press the dough as flat Greek Yogurt as possible. 1 Tbsp (14g) Light Butter 4. Microwave the butter for 5-10 seconds until 1 Tbsp Ground Cinnamon melted before stirring in the cinnamon and 1 Tbsp Granular Sweetener sweetener. Spread the mixture over the center of the dough. Sugar Free Glaze 5. Roll the cinnamon roll dough lengthwise 2 Tbsp (18g) Swerve before cutting the roll in half. Confectioners or a 6. Place the rolls in a small mug, cut side up. powdered sugar substitute 7. Microwave for 90-120 seconds or until the 1/2 Tbsp Water cinnamon rolls are cooked in the center. 8. Mix the powdered sugar substitute with READY IN: 10 MINUTES water and stir until smooth. Add the glaze to MAKES: 1 MUG CAKE the cinnamon rolls when they're done 297 CALS | 19P | 35C | 21F | 7SP cooking. EVERYTHING BAGEL POP TARTS

Ingredients Directions Pop Tarts Dough 1. Preheat an oven to 350F and line a baking sheet with parchment paper. 1 1/2 C (159g) Buttermilk 2. Mix the pancake mix and Greek yogurt in a large Kodiak Cakes Pancakes Mix bowl. Work the dough until you can form one large 1/2 C + 2 Tbsp (140g) Fat Free Plain Greek Yogurt ball. 1/2-1 tsp Everything Bagel 3. Transfer the dough to the baking sheet and use a Seasoning rolling pin or the backside of a spatula to flatten the dough into a rectangle. Filling 4. Once the dough is prepared, cook the egg whites in a small skillet before adding the cream cheese. Stir 1/2 C (123g) Liquid Egg Whites until even and add the pepper. 2 Tbsp Fat Free Cream Cheese 5. Transfer half the egg whites and cream cheese 1/8 tsp Black Pepper mixture to one of dough rectangles, and the other half to another. 6. Place the two remaining rectangles on top of the filling and seal the edges. Use a fork to crimp the edges of each pop tart. Spray the tops of each with READY IN: 30 MINUTES nonstick cooking spray and sprinkle with everything bagel seasoning. MAKES: 2 POP TARTS 7. Bake for 14-16 minutes or until the pop tarts are 400 CALS | 39P | 51C | 3F | 8SP golden brown. EGG & CHORIZO BREAKFAST CASSEROLE

Ingredients Directions

Casserole 1. Preheat an oven to 400F and spray an 8x8 baking 1x Reduced Fat Crescent Rolls dish or pie pan with nonstick cooking spray. Set aside. 8 oz Lean Ground Beef 2. In a large skillet, cook the ground beef and sausage 5 oz Reduced Fat Sausage over medium-high heat. 3/4 C (184g) Liquid Egg Whites 3. Mix the chorizo seasoning in a small bowl before 1 C (112g) Shredded Cheddar adding to the meat as it continues cooking. 1/4 C (57g) Fat Free Greek 4. Once no pink remains in the meat mixture, reduce Yogurt to a medium heat and add the egg whites. Cook until Chorizo Seasoning the egg whites are no longer runny. 5. Remove the meat and egg whites from the heat 2 tsp Paprika before adding the Greek yogurt. Stir to fully 1 tsp Ground Chipotle Pepper incorporate. Set aside. 1 tsp Black Pepper 6. Add the crescent rolls to the baking dish. Make sure 1/2 tsp Chili Powder the dough goes at least an inch up the side of the 1/4 tsp Garlic Powder dish. And press the dough together to ensure no 1/4 tsp Cumin cracks remain in the bottom of the dish. 1/4 tsp Cayenne Pepper 7. Add 1/2 the cheese on top of the dough before adding the meat and eggs mixture. Top with READY IN: 30 MINUTES remaining cheese. 8. Bake for 14-16 minutes or until the crescent roll MAKES: 6 SLICES edges are golden brown. Let the breakfast casserole 305 CALS | 24P | 19C | 15F | 9SP slightly cool before serving. BREAKFAST VEGGIE STIR FRY

Ingredients Directions

6 slices Center Cut Bacon 1. Thaw the cauli rice and onion/pepper blend 12 oz bag Frozen ahead of time or microwave for 6 minutes. Drain excess liquid. Cauliflower Rice 2. Cook the bacon in a large skillet over medium- 12 oz bag Frozen Onions high heat. Set aside cooked bacon to cool and and Peppers crumble. 3. Chop the zucchini and drain the potatoes 15 oz can Diced Potatoes, before adding to the skillet with the bacon drained grease. 1 Zucchini, chopped 4. Add the cauliflower rice, onions/peppers, and 1 Tbsp Everything Bagel spices to the skillet, stirring well. 5. Cook the veggies over high heat, stirring often, Seasoning, to taste until the mixture begins to slightly crisp, about 1/4 tsp Black Pepper 12-15 minutes. 2-4 large Eggs 6. Add the cooked and crumbled bacon towards the end of cooking and stir well. 7. Reduce the heat to a medium-low and create a READY IN: 25 MINUTES well in the center of the skillet. Add 2-4 eggs and MAKES: 4 SERVINGS cover the skillet until the eggs are cooked. 220 CALS | 14P | 20C | 9F | 3SP Note: If you'd rather have fresh fried eggs, skip step 1 Serving = 1 C (200g) Veggies + 1 Egg 7 and reheat the veggies before adding fresh eggs. CHERRY BERRY MUG PANCAKE

Ingredients Directions

1/4 C (28g) Buttermilk 1. Mix the pancake mix and protein Kodiak Cakes Pancake Mix powder in a mug or bowl before adding 1/2 scoop (16g) Vanilla the Greek yogurt and pancake syrup. Stir Protein Powder well. 3/8 C (85g) Fat Free Greek Yogurt (plain or vanilla) 2. Once everything is evenly mixed, gently 1/4 C (60mL) Sugar free fold the frozen berries into the batter. Pancake Syrup 1/2 C (70g) Frozen Cherries 3. Microwave for 3:30-4:00 or until the and Berries Mix center is almost cooked through. (Careful not to overcook.)

READY IN: 5 MINUTES 4. Top with additional berries, fat free MAKES: 1 MUG PANCAKE whipped topping, and pancake syrup if 257 CALS | 27P | 28C | 5F | 3SP you'd like. EVERYTHING BAGEL BREAKFAST PIZZA

Ingredients Directions

1 tube Reduced Fat 1. Preheat an oven to 375F and spray a baking sheet with nonstick cooking spray or line it with Crescent Rolls parchment paper.

2 C (490g) Liquid Egg 2. Roll the crescent rolls flat and press the edges of each triangle together to form one large Whites rectangle. 8 oz Fat Free Cream 3. Bake for 8-10 minutes or until golden brown. Cheese 4. Cook the egg whites in a large skillet over 1 Tbsp Everything Bagel medium heat before adding the cream cheese. Stir well. Seasoning 1/4 C (28g) Shredded 5. Add the egg white and cream cheese mixture on top of the baked crescent rolls before adding Mozzarella, optional the mozzarella and seasoning. Bake for another 2-4 minutes until the cheese melts and the crust 1 medium Avocado, is as crispy as you'd like.

diced 6. Use a pizza cutter to cut into 10 slices and top with diced avocado, hot sauce, or your choice of READY IN: 30 MINUTES toppings, if desired. MAKES: 10 SLICES Note: Macros include mozzarella but not diced avocado. Macros per slice with 1/3 fat cream cheese instead of fat free: 163 calories, 9g of 135 CALS | 11P | 14C | 4F | 4SP protein, 13g of carbs, 9g of fat. CAROLINA BBQ CROCKPOT CHICKEN

Ingredients Directions

2 lbs Boneless Skinless 1.Mix everything together in a bowl or crockpot Chicken Breast before adding the chicken. Flip the chicken a 1/4 C (60g) Yellow Mustard few times to fully coat both sides. 1/4 C (60g) Apple Cider 2.Cover and cook on low for 1.5-2.5 hours or until Vinegar the chicken reaches an internal temp of 165F. 1/4 C (60g) Worcestershire (You can cook on high, but a longer cook time Sauce will produce more flavorful chicken.) 2 Tbsp (30g) Hot Sauce 3.After the chicken is cooked, shred it with two 1/2 C (96g) Swerve Brown forks or a stand/hand mixer. Sugar or light brown sugar 4.Set the crockpot to its keep warm function and 1 tsp Ground Mustard add the chicken back to the crockpot. Let the 1 tsp Black Pepper chicken rest in the juices for an additional hour. 1 tsp Onion Powder 5.Remove the chicken and add the sauce to a small saucepan over medium-high heat. Cook until the sauce thickens, about 4-5 minutes. 6.Pour the sauce over the chicken, stir, and serve on sandwiches, fries, or with veggies! READY IN: 2+ HOURS MAKES: 8 SERVINGS For an Instant Pot, cook the chicken on manual for 132 CAL | 26P | 14C | 1F | 0SP 12-16 minutes with quick release pressure. Make 1 serving = 3 ounces sure the chicken is fully cooked before shredding. HONEY CHIPOTLE CROCKPOT CHICKEN

Ingredients Directions

2 lbs Boneless Skinless 1.Add everything but the chicken to a food Chicken Breast processor or blender. If you're sensitive to 7 oz can Chipotle Peppers spice, use half the can of chipotle peppers. in Adobo Sauce (use 1/2 Blend until smooth and add to the crockpot can for spice sensitive) with the chicken. Flip the chicken to coat. 1/4 C (84g) Honey 2.Cover and cook on low for around 2 to 2.5 1/4 C (60mL) Walden Farms hours or until the chicken reaches an Pancake Syrup (or sugar internal temp of 165F. free pancake syrup) 3.After the chicken is cooked, shred it with 1/4 C (68g) Reduced Sugar two forks or a stand/hand mixer. (You can Ketchup also chop the cooked chicken with a knife.) 4.Set the crockpot to its keep warm function and add the chicken back to the crockpot. Let the chicken rest in the juices for an additional hour. READY IN: 3+ HOURS MAKES: 8 SERVINGS For an Instant Pot, cook the chicken on manual for 165 CAL | 27P | 10C | 2F | 3SP 12-16 minutes with quick release pressure. Make 1 serving = 3 ounces sure the chicken is fully cooked before shredding. CRISPY PINEAPPLE CHIPOTLE CROCKPOT CHICKEN

Ingredients Directions

2 lbs Boneless Skinless 1.Add all the chicken ingredients (except the Chicken Breast chicken breasts) to a blender or food 8 oz can Crushed processor and pulse until smooth. Pineapple in juice 2.Add the chicken breasts and sauce to a 7 oz can Chipotle Peppers in crockpot and cook on low for 2.5-3 hours Adobo Sauce (use 1/2 can on low or until the chicken reaches 165F for spice sensitive) and/or juices run clear. 5-6 cloves (25g) Peeled 3.Remove the chicken to shred with two forks Garlic before tossing in the sauce. (You can do this 1 Tbsp (16g) Olive Oil in the crockpot but be careful to not burn 2 Tbsp (15g) Juice of yourself.) Medium Lime 4.Add the chicken to a large baking sheet and 1/2 tsp Sea Salt set your oven to a high broil. 1/2 tsp Cumin 5.Place the baking sheet on the top oven rack and broil for 4-6 minutes or until the chicken has crisp edges. READY IN: 3+ HOURS MAKES: 16 SERVINGS For an Instant Pot, cook the chicken on manual for 90 CAL | 14P | 4C | 2F | 1SP 12-16 minutes with quick release pressure. Make 1 serving = 3 ounces sure the chicken is fully cooked before shredding. INSTANT POT BUFFALO CHICKEN

Ingredients Directions

2 1/2 lbs Boneless Skinless 1.Add all the ingredients except the chicken to the Chicken Breasts Instant Pot, stirring everything together. 1 large (350g) Yellow 2.Add the chicken and stir to fully coat. Onion, diced 3.Seal the Instant Pot and cook on manual for 10 minutes with 10 minutes natural release 5 cloves (35g) Garlic, pressure. minced 4.Remove the chicken to shred before adding 1 C (240mL) Frank's back to the sauce. The longer you can let the RedHot Buffalo Sauce chicken rest in the sauce, the more flavorful the 2 Tbsp (19g) Ranch Dip Mix chicken will be. 1 tsp Black Pepper 5.If you'd like a thicker sauce, use the Instant 1 Tbsp (16g) Olive Oil Pot's sauté function to reduce the sauce a bit while you shred the chicken in a separate bowl. Just be sure to stir occasionally and avoid burning the sauce. 6.Serve on sandwiches or pizza, in salads or quesadillas, or on its own with veggies. Enjoy! READY IN: 25 MINUTES MAKES: 12 SERVINGS For a crockpot, cook the chicken on low for 2-2.5 120 CAL | 19P | 4C | 4F | 1SP hours or until the chicken reaches an internal temp 1 serving = 2/3 C or 140g of 165F. CHORIZO OVEN BAKED MEATBALLS

Ingredients Directions

1 lb Lean Ground Beef 1.Preheat an oven to 450F and spray a 24-muffin (macros with 96/4) tin with nonstick cooking spray. (You can also 10 oz Jimmy Dean Reduced bake the meatballs directly on a baking sheet, Fat Sausage but I like to catch the fat/grease in the muffin tin.) 1/4 C (28g) Breadcrumbs 2.Mix the breadcrumbs and chorizo spices 1 Tbsp Paprika together in a large mixing bowl before adding 1-2 tsp Ground Chipotle the ground beef and sausage. Pepper or Chili Powder, to 3.Use a spatula or your hands to fully incorporate spice preference the spices and breadcrumbs into the meat. 1 tsp Black Pepper 4.Split the meatball mixture into 24 pieces and 1/2 tsp Cumin place each piece in the muffin tin. Roll them 1/4 tsp Kosher Salt between your palms for symmetrical meatballs. 2-3 cloves Garlic, minced 5.Bake for 13-15 minutes or until the meatballs are cooked through and no pink remains.

You could replace breadcrumbs with crushed pork READY IN: 35 MINUTES rinds or skip out on both to reduce carbs in the meatballs even further. MAKES: 24 MEATBALLS If you use a baking sheet instead of a muffin tin, be 55 CAL | 6P | 1C | 3F | 1SP sure it has edges to catch the fat runoff. LOWER CALORIE CHORIZO IN BULK

Ingredients Directions

1 lb Lean Ground Beef 1. Mix all the chorizo seasoning ingredients in 10 oz Jimmy Dean Reduced a small bowl. Fat Sausage 1 Tbsp Paprika 2. Add the ground beef and sausage to a large skillet over medium-high heat. Cook for 1 tsp Chili Powder a few minutes before adding the chorizo 1 tsp Ground Chipotle seasoning. (If you're using a fattier cut of beef Pepper Powder or pork, you'll want to drain some of the fat 1 tsp Black Pepper before adding.) 1/2 tsp Garlic Powder 1/2 tsp Cumin 3. Continue cooking until no pink remains in 1/2 tsp Cayenne Pepper either meat.

Note: Macros with 96/4 beef. For specific serving sizes, READY IN: 20 MINUTES weigh the entire chorizo mix after cooking and divide its weight by the number of servings you'd like to have. MAKES: 10 SERVINGS The total macros are 1,680 calories, 178g protein, 8g 168 CALS | 18P | 1C | 10F | 3SP carbs, and 98g fat. CUBAN STYLE PORK TENDERLOIN

Ingredients Directions

1 1/2 lbs Pork Tenderloin 1.Zest one of each of the fruits into a large bowl 3 Navel Oranges before juicing them. Add the spices, garlic, and 2 Lemons cilantro to the bowl, stirring well. 2.Add the pork tenderloin to the bowl, cover, and 2 Limes refrigerate. Refrigerate for at least 8 hours, if 5 cloves Garlic chopped possible. (If you're in a hurry, you can go for 1 handful Cilantro about an hour and reduce the oven temp for a 1/2 Tbsp Sea Salt slower roast to keep the pork moist and tender.) 1/2 Tbsp Black Pepper 3.Remove the pork from the refrigerator and 1/2 Tbsp Chili Powder preheat your oven to 400F. (For best results, let 1 tsp Cumin the pork rest at room temp for about 30 minutes before baking.) 1 tsp Allspice 4.Remove the pork from the bowl and place it on a baking sheet. 5.Drain the liquid from the bowl using a very fine strainer or your hand, keeping as much of the remaining dry spices as possible. Use your hand to rub them on top of the pork tenderloin. READY IN: 1 HOUR 6.Bake for 35-45 minutes or until the thickest part MAKES: 6 SERVINGS of the pork is cooked through or reaches an internal temp of 165F. Let the pork rest for at 145 CAL | 23P | 9C | 2F | 2SP least 10-20 minutes after baking before cutting 1 serving = 2 slices of 12 (1/6th tenderloin) into it. Enjoy! HONEY MUSTARD PORK TENDERLOIN

Ingredients Directions

1 1/2 lbs Pork Tenderloin 1.Preheat your oven to 350F and create a large 1/2 C (120g) Sugar Free rectangle with raised edges out of aluminum foil. Place the foil on a baking sheet and set aside. Honey Mustard (macros 2.Place the pork in the foil and sprinkle the salt and with G Hughes) pepper on top. (For best results, let the pork rest, 1/4 C (48g) Swerve covered with the salt and pepper, at room temp for Brown (or brown sugar 20-30 minutes before continuing.) 3.Mix the honey mustard and brown sugar in a bowl substitute) before brushing it on top of the pork tenderloin. 1/2 tsp Salt Don't close the foil. 1/2 tsp Black Pepper 4.Bake for 35-45 minutes or until the thickest part of the pork tenderloin is cooked through or reaches an internal temp of 165F. (Optional: remove the pork about halfway through cooking to spoon some of the juices on top before returning to the oven.) 5.Use tongs or a large spatula to lift the pork tenderloin from the foil and place it directly on the baking sheet. Let the pork rest for 10-20 minutes before cutting. READY IN: 1 HOUR 6.Optional: Carefully add the remaining juices to a MAKES: 6 SERVINGS small saucepan over high heat and reduce to a sauce. Stir until thick, about 2-3 minutes. Brush the 115 CAL | 22P | 10C | 3F | 2SP thickened sauce on top of the pork tenderloin. Enjoy! 1 serving = 2 slices of 12 (1/6th tenderloin) KOREAN STYLE GROUND BEEF

Ingredients Directions

1 lb 96/4 Ground Beef 1.Heat a large skillet with nonstick cooking 3 oz Sliced Roasted Red spray over medium-high heat. Peppers (from a jar) 2.Add the ground beef to the pan and use a 2 Tbsp (60g) Gochujang spatula to break it apart. After the ground 1 Tbsp (15g) Sesame Oil beef has cooked for 3-4 minutes, add the 2 Tbsp (30mL) Soy Sauce roasted red peppers. 2 Tbsp (24g) Swerve 3.In a bowl, mix the remaining ingredients Brown together until smooth. 1 tsp Crushed Red 4.Add the sauce mixture to the beef when Pepper almost no pink remains in the beef. 5.Reduce the heat to low and simmer for about 5 minutes, stirring often. (If you're serving with cauliflower rice, pop a 12- ounce bag of frozen cauliflower rice in the READY IN: 15 MINUTES microwave for 5-6 minutes.) MAKES: 4 SERVINGS 6.Serve the beef over rice or with mixed vegetables and top with optional 200 CAL | 25P | 11C | 9F | 4SP sesame seeds. 1 serving = 1/4th recipe INSTANT POT CHEESESTEAK

Ingredients Directions

1 lb Beef Bottom Round 1.Trim the fat from the roast and slice it in half (if large). Roast 2.Salt and pepper to one side of the roast. 1 packet Lipton Onion 3.Set the Instant Pot to its saute function and wait for the "hot" notification before spraying with a bit of Mushroom Soup and Dip nonstick cooking spray. Add the roast, salt and pepper Mix side down, and set a timer for 3 minutes. 1/2 C (120mL) Worcestershire 4.After 3 minutes, flip and cook for 2 more minutes. Sauce 5.After the 2 minutes, turn the Instant Pot off. Mix the 2 C (150g) Sliced soup mix, Worcestershire sauce, onion and pepper Mushrooms blend, and mushrooms to a large bowl before adding 2 C (168g) Frozen Onion and them to the Instant Pot. Pepper Blend (or fresh bell 6.Seal the Instant Pot and cook on manual with quick peppers and white onion) release pressure for 4-5 minutes, depending on how 1/8 tsp Salt and Pepper, to well done you'd like your cheesesteak. After you've released the pressure, open the Instant Pot and taste remove the roast. 7.Use a knife to chop the roast into small pieces or long strips depending on how you prefer your cheesesteak. READY IN: 25 MINUTES Add the roast back in the Instant Pot to rest in the MAKES: 6 SERVINGS remaining juices for a few minutes. 8.Serve as sandwiches, with fries or in baked potatoes, 220 CAL | 23P | 13C | 7F | 5SP or lower carb/calorie options like cauliflower rice or 1 serving = 120 grams (about 1/2 C) a bed of roasted veggies. CHICKEN BREAKFAST SAUSAGE

Ingredients Directions

1 lb Ground Chicken (97/3) 1.Mix the dry spices and brown sugar in a small bowl. 2 tsp Black Pepper 2.Add half the spices to the ground chicken and 1 tsp Smoked Paprika massage it into one side. Fold the chicken over and continue adding the spices and folding the chicken 1/2-1 tsp Crushed Red and spices together to evenly distribute. Pepper 3.Divide the ground chicken into 10 pieces (about 1.8 1/2 tsp Kosher Salt ounces each if you need precision) and press 1/2 tsp Rubbed Sage between your palms to flatten. 1/4 tsp Allspice 4.Heat a large pan over medium-high heat. (Stainless 2 Tbsp (24g) Swerve Brown steel or cast iron will work best to create a crispy 1 Tbsp (16g) Olive Oil crust on the sausage patties.) Once the pan is hot, add half the olive oil. 5.Once the oil is hot, add 5 sausage patties to the pan. (If the pan is large enough, you can add all the oil and all 10 patties. Try not to crowd the pan.) 6.Cook for 3-4 minutes or until the bottoms are a crispy brown. Flip each patty and press down firmly. 7.Cook for an additional 3-4 minutes or until the patties are cooked through and reach an internal READY IN: 20 MINUTES temp of 165F. Transfer to a plate and let the MAKES: 10 PATTIES sausage patties rest for a few minutes before serving. 60 CAL | 10P | 2C | 3F | 0SP SPICY CITRUS CHICKEN & RICE

Ingredients Directions

2 lbs Boneless Skinless 1.Add the peeled orange, cilantro, garlic, spices, Chicken Breast and sugar substitute to a food processor. Zest 2 large (320g) Navel Oranges, 1 lemon and 1 lime into the food processor peeled before juicing both lemons and limes. Pulse 2 Lemons until smooth and add the sauce to a crockpot 2 Limes or slow cooker (I used the Ninja Foodi's slow 10 cloves (40g) Peeled Garlic cooker function). 1 handful (10g) Cilantro 2.Add the chicken breast to the pot and toss a 1/4 C (48g) Swerve few times to coat in the sauce. 1 Tbsp Paprika 3.Cook on HIGH for 2.5-3 hours or until the 1 Tbsp Black Pepper chicken reaches an internal temp of 165F. 2 tsp Cumin 4.Transfer the cooked chicken to a bowl and add 1 tsp Allspice the rice to the pot. 1-2 tsp Cayenne Pepper 1 tsp Kosher Salt 5.Cover/seal and cook for 20-30 minutes until 1 1/2 C (270g) Jasmine Rice the rice absorbs the remaining juices and is cooked how you like. (If you cooked the chicken on low, the rice may take a bit longer READY IN: 3 HOURS to cook.) MAKES: 10 SERVINGS 6.Shred or chop the cooked chicken before 215 CAL | 20P | 27C | 3F | 3SP adding back to the pot with the rice. Serve and 1 serving = 150 grams enjoy! SPICY POPCORN CHICKEN

Ingredients Directions

1 lb Boneless Skinless 1.Preheat an oven to 400F and line a baking sheet Chicken Breast or with a wire rack if possible. Or if you're using an air Tenderloins fryer, spray the basket with nonstick cooking spray. 2.Cut the chicken into bite size pieces. (I calculated the 1 Tbsp Honey nutrition facts on a batch of 48 pieces.) 1 tsp Black Pepper 3.Add the chicken pieces to a large bowl or resealable 1 tsp Garlic Powder bag and toss with the dry spices before drizzling the 1 tsp Ground Mustard honey over. Toss to evenly distribute the honey. For 1 tsp Paprika optimal flavor development, let the chicken rest in 1/4 tsp Salt the spices and honey for 20-30 minutes. 2 C (56g) Corn Flakes 4.Add the Corn Flakes cereal to a resealable bag or deep bowl to crush the cereal. You want some Cereal flakes remaining so avoid blending too finely. 5.Add the crushed cereal to the bowl or bag and toss until the chicken is coated in the cereal. 6.Transfer the chicken pieces to the baking sheet or air fryer. Bake for 13-15 minutes or air fry at 400 for 10-14 minutes. Depending on the size of your air READY IN: 25 MINUTES fryer, you may need to cook in two batches or MAKES: 6 SERVINGS slightly layer the chicken and shake halfway through frying. If you're baking directly on a baking sheet, 105 CAL | 15P | 12C | 0F | 2SP flip halfway through baking for crispier chicken. 1 serving = 8 pieces THE BEST NAKED CHICKEN TENDERS

Ingredients Directions 1 lb Boneless, Skinless 1. Mix the dry ingredients (you can season however you'd like) before mixing with the oil. Chicken Tenderloins or 2. Add the chicken and seasoning blend to a Breasts, cut into strips resealable bag or container. Refrigerate for at least 30 minutes, ideally longer for more flavor. 1 Tbsp Olive Oil (or your 3. Heat a large skillet (with a cover) over medium- high heat with cooking spray. choice cooking oil) 4. Add the marinated chicken to the hot pan and 2 Tbsp Ranch Dip Mix leave untouched for 4 minutes. 5. Flip and cook for another 2 minutes. 1/4 tsp Ground Chipotle 6. Turn the heat off, cover, and leave the chicken alone (DON'T PEEK) for 6 minutes. Depending Pepper Powder (or chili on the size of the chicken tenderloins you use, powder) these times may vary slightly. Make sure the juices run clear and/or use a meat thermometer 1/4 tsp Black Pepper to make sure the chicken reaches 165F. 7. Remove the cooked chicken and refrigerate whole for better leftover chicken. READY IN: 30 MINUTES

MAKES: 6 TENDERS Note: If you double the recipe, you'll likely need to 95 CALS | 15P | 4C | 2F | 1SP cook two batches to avoid overcrowding the pan. CREAMY TACO SOUP

Ingredients Directions

2 lbs 93/7 Ground Turkey (or any 1. In a large pot or an Instant Pot, brown ground meat) your choice of ground meat over medium 15 oz can Sliced Stewed Tomatoes high heat with one packet of taco 10 oz can Rotel seasoning. (Use the saute function if using 15 oz can Black Beans, drained an Instant Pot.) and rinsed 15 oz can Pinto Beans, drained and rinsed 2. Once the meat is fully cooked, add all the 15 oz can Corn canned ingredients, cauliflower and 12 oz bag Frozen Peppers and Onions broccoli, and remaining seasoning packets 12 oz bag Frozen Broccoli and to a large pot. Heat the mixture until the Cauliflower Florets frozen veggies begin to soften, stirring 8 oz Fat Free Cream Cheese 1 C (227g) FF Greek Yogurt plain often, before reducing the heat to low. 1 packet Ranch Dip Mix 2 packets Taco Seasoning 3. Add the cream cheese and Greek yogurt READY IN: 25 MINUTES to the soup and simmer for 5-10 minutes MAKES: 16 SERVINGS or until the cream cheese and Greek yogurt are fully incorporated and no lumps 210 CAL | 18P | 23C | 5F | 3SP remain. 1 serving = about 1 C 5-SPICE BEEF STIR FRY

Ingredients Directions

1 lb Lean Ground Beef 1.Put the frozen vegetables in the microwave (96/4) for 6-7 minutes according to its packaging. 1/2 C (120g) Beef Stock Drain the Palmini noodles and set aside.** 2 Tbsp (30g) Soy Sauce 2.Cook the ground beef in a large skillet over 2 Tbsp (30g) Chili Garlic medium high heat. Sauce 2 Tbsp (30g) Rice Vinegar 3.Mix the five spice, beef stock, soy and chili 2 tsp Five Spice Powder garlic sauce, rice vinegar, and sugar together 2 Tbsp (24g) Swerve in a bowl while the beef cooks. 16 oz bag Frozen Stir Fry 4.Once the beef is cooked through and no pink Vegetables Mix remains, add the sauce. Cook until the sauce 12 oz packet Palmini Pasta begins to thicken, about 2-3 minutes. (or your choice of cooked 5.Add the vegetables and noodles, tossing noodles) everything together. Reduce the heat to low and simmer for about 10 minutes, tossing READY IN: 20 MINUTES occasionally. MAKES: 4 SERVINGS 6.Top with optional toasted sesame seeds 215 CAL | 29P | 13C | 5F | 3SP (not included in the nutrition facts), serve, 1 serving = 275 grams and enjoy! KUNG PAO SHRIMP NOODLES

Ingredients Directions

12 oz Extra Large Shrimp peeled, 1.Prepare the vegetables by chopping the red deveined, tail-on pepper and mincing freshly peeled ginger. If you're 1 Tbsp Sesame Oil adding the brussels sprouts, microwave them from 1 Tbsp Ginger, minced frozen for 3 minutes to cut in halves. 1 pinch Salt and Pepper 2.Heat a large skillet over medium high heat with the 1 Tbsp (16g) Olive Oil sesame oil before adding the ginger. Cook for 1 Red Bell Pepper, chopped about a minute. 12 oz bag Frozen Brussels Sprouts, 3.Add the shrimp and sprinkle with salt and pepper. halved (optional) Cook for 3-4 minutes, stirring often, until pink with 1-2 Tbsp (15-30g) Chili Garlic Sauce red tails. Transfer the cooked shrimp to a plate or 1-2 Tbsp (15-30g) Sriracha bowl. Set aside. 2 Tbsp (30g) Rice Vinegar 4.Heat the same skillet with the olive oil before 2 Tbsp (30g) Lite Soy Sauce adding the pepper and halved sprouts. Cook for 4- 1/4 C (60mL) WF Pancake Syrup 6 minutes until the peppers begin to soften and 1/4 C (28g) Roasted Peanuts, the sprouts develop a slight char. chopped 5.While the vegetables cook, mix the sriracha, soy 2 cans (14 oz each) Palmini Noodles sauce, chili garlic sauce, rice vinegar, and syrup (or your choice of cooked noodles) together in a small bowl. Add to the vegetables and cook until the sauce thickens. READY IN: 35 MINUTES 6.Reduce the heat to low and add the noodles, MAKES: 6 SERVINGS peanuts, and shrimp. Toss until everything is 211 CALS | 15P | 19C | 8F | 2SP evenly coated. 1 Serving = 180g BBQ CHICKEN PITA PIZZA 250 CALS | 31P | 18C | 11F | 4SP (1 OF 2 PIZZAS)

2 Joseph's Pitas 3 Tbsp (45g) BBQ Sauce 1/2 C (56g) Shredded Mozzarella 6 oz Chicken Breast, cooked 1/4 Red Onion, diced

1.Preheat an oven to 350F. 2.Add 2/3 of the BBQ sauce to the pitas (1Tbsp each) and shredded mozzarella. 3.Top with cooked chicken breast, diced onions, and remaining bbq sauce. 4.Bake for 16-18 minutes or until the crust's edges are golden brown and the onions are as cooked as you'd like. SPICY SHRIMP PITA PIZZA 325 CALS | 34P | 13C | 17F | 6SP (1 OF 2 PIZZAS)

2 Joseph's Pitas 4 slices Tomato 1 Tbsp Chili Garlic Sauce 1 Tbsp (16g) Olive Oil 6 oz Cooked Shrimp 1/4-1 tsp Crushed Red Pepper 1/4 C (28g) Shredded Parmesan 1/4 C (28g) Shredded Mozzarella

1. Preheat an oven to 350F. 2. If you're using frozen cooked shrimp, thaw under cool running water or in the microwave first. Mix thawed shrimp with chili garlic sauce (optional). 3. Brush 1/2 Tbsp olive oil on each pita. 4. Mix the parmesan and mozzarella before adding 1/2 to each pita. 5. Top with sliced tomato, shrimp, and any extra crushed red pepper you'd like. 6. Bake for 16-18 minutes or until the crust's edges are golden brown. CAJUN SAUSAGE PASTA BAKE

Ingredients Directions

8 oz (dry) Banza Penne 1.Preheat oven to 400F. 1 C (244g) Light Alfredo 2.Cook the pasta according to its packaging. 3.Chop the zucchini and red bell pepper and Sauce slice the sausages before adding to a large 1/2 C (120g) Marinara skillet over medium-high heat. 2 tsp Cajun Seasoning 4.Continue cooking, stirring occasionally, until 1/2 C (56g) Shredded the sausages develop a crisp exterior. (Over medium-high heat, this should take ~12 Cheddar minutes.) 1 Zucchini, chopped 5.While the pasta and sausage/veggie mix cook, 1 Red Bell Pepper, mix the alfredo, marinara, and cajun chopped seasoning together. 6.Add the sauce to the sausage and veggies 4 Johnsonville Turkey after they've cooked, stirring well. and Cheddar Sausages, 7.Drain the pasta and add to the pan, stirring to sliced fully coat the pasta in sauce. 8.If you have an oven safe skillet, top with cheese and bake for 5 minutes or until the READY IN: 35 MINUTES cheese is melted. Without an oven safe skillet, transfer the cajun sausage pasta to an 8x8 MAKES: 8 SERVINGS baking dish before topping with cheese. 220 CAL | 15P | 22C | 9F | 7SP 9.Top with fresh parsley or parsley flakes and 1 serving = 1 C (160g) enjoy! CHICKEN BACON RANCH MAC & CHEESE

Ingredients Directions

1 lb Boneless Skinless 1.Preheat oven to 400F. Chicken Tenderloins 2.Bring a large pot of water to a boil and cook the 1 Tbsp (16g) Olive Oil pasta. 3.Cut the chicken into bite size pieces and add to a 1/2 packet (15g) Ranch Dip bowl with the olive oil, half a packet of ranch Seasoning seasoning, and chili powder. Toss/stir until the 1 tsp Chili Powder chicken is evenly coated. 1 box (8oz) Banza Shells 4.Heat a large skillet over medium-high heat. When 1 1/2 C (168g) Reduced Fat the skillet is hot, add the chicken and cook for 4-5 minutes untouched (until the bottoms have a Shredded Cheddar Cheese slightly crispy layer) before flipping and cooking for 1/4 C (56g) Light Butter another 2-3 minutes. 1 C (227g) Fat Free Greek 5.When the chicken is fully cooked, add the cheese Yogurt sauce ingredients (except the pasta) to the skillet 1/2 packet (15g) Ranch Dip and stir until the cheese melts and everything is Seasoning mixed evenly. 6.Once the cheese sauce is evenly mixed, add the 6 slices Precooked Bacon cooked pasta and stir once more. Transfer the mac 2 Tbsp (28g) Light Butter and cheese to a baking dish or continue to the next 2 C (56g) Corn Flakes Cereal step if you're using an oven safe skillet. 7.Microwave the remaining 2 tablespoons of butter for 10 seconds before mixing with the Corn Flakes. READY IN: 40 MINUTES Fold the melted butter into the cereal until it's MAKES: 10 SERVINGS evenly coated. Top the mac and cheese with the Corn Flakes mixture. 280 CAL | 22P | 21C | 13F | 8SP 8.Bake for 12-15 minutes or until the topping is golden 1 serving = 150g brown. CHILI DOG TOT CASSEROLE

Ingredients Directions

16 oz bag Frozen Cauliflower 1.Preheat the oven to 450F and spray a baking Veggie Tots dish with nonstick cooking spray. Add the 1 C (112g) Fat Free Shredded frozen tots to the baking dish. Bake for 15-20 minutes or according to the directions on the Cheddar tots packaging. (If you're using different tots, 3 Johnsonville Turkey and adjust the oven temperature accordingly.) Cheddar Sausages 2.Heat a large skillet over medium-high heat and 1 C (100g) Yellow Onion, add the chopped onion. Cook until the onion chopped begins to soften. 15 oz can Black Beans 3.While the onion cooks, slice the sausages or hot dogs into bite size pieces. Add them to the 8 oz can Tomato Sauce skillet and cook for 4-5 minutes, stirring 2 tsp Chili Powder occasionally. 1 tsp Garlic Powder 4.When the sausages have browned, add the can 1 tsp Ground Mustard of beans, tomato sauce, and spices to the 1/2 tsp Cumin skillet. 1/2 tsp Black Pepper 5.Bring the mixture to a boil before reducing the heat to simmer until the tots are done. 6.Cover the tots with the chili dog mixture and shredded cheese. Bake for an additional 2-3 READY IN: 30 MINUTES minutes to melt the cheese. (Be careful to not MAKES: 6 SERVINGS burn the fat free cheese. Full fat cheese melts 260 CAL | 18P | 31C | 7F | 5SP better and can withstand a bit longer in the 1 serving = 1/6th of the dish oven.) CRISPY ORANGE BEEF & BROCCOLI

Ingredients Directions

1 lb Ground Beef (96/4) 1.Microwave the cauliflower rice and broccoli unless 1/4 C (68g) Hoisin Sauce you've thawed ahead of time or are using fresh. Be sure to drain any excess water from both. 1 medium Orange 2.Add the ground beef to a large skillet over high 1-2 Tbsp (15- heat. Cook until no pink remains and the beef 30g) Sriracha to spice starts to crisp. preference 3.While the beef cooks, zest and orange and add the 12 oz bag Frozen zest to a small bowl. Cut the remaining orange in half and squeeze the juice into the bowl with the Cauliflower Rice zest. Add the hoisin and sriracha, stirring well. 12 oz bag Frozen Broccoli 4.Add the orange sauce to the beef when it's crisp Florets and reduce the heat to low-medium, stirring 1 Tbsp (15g) Sesame occasionally. Oil divided 5.In a separate pan, heat half sesame oil over high heat before adding the cauliflower rice. 2 Tbsp (30g) Soy Sauce 6.Leave the rice untouched for 4-6 minutes or until it 1-2 tsp Toasted Sesame begins to crisp and slightly char. Seeds 7.Push the rice to one half of the pan and add the remaining sesame oil and broccoli. Cook for another 4-6 minutes or until the broccoli is as READY IN: 30 MINUTES crispy as you'd like. Add the soy sauce towards the end of cooking to both. MAKES: 4 SERVINGS 8.Add the rice and broccoli to a bowl or plate and top 270 CAL | 30P | 20C | 8F | 5SP with beef and toasted sesame seeds. Enjoy! LIGHTENED UP FRITO PIES

Ingredients Directions

9 Extra Thin Corn Tortillas 1.Preheat an oven to 400F. 1 lb Ground Beef (96/4) 2.Cut the tortillas into 7 strips and then once 15 oz can Chili (I used Hormel down the middle. (I stack all 9 and use a pizza Vegetarian w/ Beans) cutter to make this easier.) Add the strips to a 15 oz can Pinto Beans, baking sheet or wire rack. Spray with a bit of drained and rinsed nonstick cooking spray and sprinkle with salt. 1/2 tsp Paprika Bake for 6-7 minutes or until golden brown. 1/4 tsp Black Pepper 3.While the corn chips are in the oven, add the 1/4 tsp Cumin beef to a large skillet over medium-high heat. 1/4 tsp Garlic Powder Season the beef as it begins to brown and add 1/2 C (56g) Reduced Fat the chili once the meat is cooked through. Shredded Cheese Reduce the heat and simmer for 2-3 minutes, stirring. 4.Divide the corn chips into however many servings you're going to eat and top with the beef/chili mixture and cheese. If you'd like more cheese, feel free to add some. (To fully melt the cheese, you can plate each portion and READY IN: 20 MINUTES microwave for 20-30 seconds or add beef to the chips as a whole and bake for a few extra MAKES: 4 FRITO PIES minutes.) 440 CAL | 41P | 54C | 9F | 8SP GARLIC PARMESAN CHICKEN MAC & CHEESE

Ingredients Directions

1 lb Boneless Skinless Chicken 1.Preheat your oven to 400F and spray an 8x8 baking Tenderloins dish with nonstick cooking spray. Set aside. 1 Tbsp (15g) Garlic, minced 2.Cut the chicken into bite size pieces and add them to a 2 Tbsp (15g) Reduced Fat Grated large bowl. Toss the chicken pieces in the garlic, grated parm, black pepper, and red pepper. Parmesan Cheese 3.Heat a large skillet over medium-high heat with 1/2 tsp Black Pepper cooking spray. Once the pan is hot, add the chicken to 1/2 tsp Crushed Red Pepper the pan. Leave untouched for 5 minutes before 2 packages Barilla Ready Pasta flipping. Cook for an additional 2 minutes before Elbows reducing the heat to low and covering for 6 minutes. 3/4 C (170g) FF Greek Yogurt 4.While the chicken cooks, microwave the pasta 1/4 C (56g) Light Butter according to the directions on the package. Set aside. 1 C (112g) Shredded Mozzarella 5.Mix the remaining mac and cheese ingredients in a Cheese bowl. Microwave in 30-second intervals for 2-3 minutes, stirring at each interval. The cheese sauce 2 Tbsp (30g) Garlic, minced should be smooth but it doesn't have to be 100% 1/2 tsp Black Pepper homogenous. 1/4 C (56g) Light Butter 6.Once the chicken is cooked, add the pasta and cheese 1/2 C (56g) Italian Breadcrumbs sauce to the pan. Stir until everything is evenly mixed. Add everything to the baking dish and smooth out the top. READY IN: 45 MINUTES 7.Microwave the remaining butter for the crispy topping for 5-10 seconds or until it's mostly melted. Add the MAKES: 8 SERVINGS breadcrumbs and stir until it starts to look like a wet 300 CAL | 21P | 30C | 12F | 7SP sand. Add to the top of the mac and cheese and bake for 15-20 minutes or until the topping is golden brown 1 serving = (175g) and no liquid remains in the bottom of the mac and cheese. GINGER LIME SHRIMP & COCONUT RICE

Ingredients Directions

10 oz Large Shrimp tail-off, 1.Microwave the frozen cauliflower rice for 5-6 minutes. peeled, and deveined 2.If you're using frozen shrimp, thaw ahead of time or 1 Tbsp (16g) Olive Oil place them in a strainer under running cool water for 5 minutes. Prepare the ginger and garlic while the 1/2-1 Tbsp Ginger, minced shrimp thaws. Sprinkle the salt and pepper over the (to taste) thawed shrimp. 1 clove Garlic, minced 3.Heat a large skillet over medium-high heat with olive 1/8 tsp Salt and Pepper, to oil. Add the garlic and ginger to the oil and cook until taste aromatic, about 30 seconds, before adding the 1 Lime shrimp. 4.Cook the shrimp for 3-4 minutes until they transform 12 oz bag Frozen from translucent to pink. Transfer to a plate or bowl Cauliflower Rice and set aside. 2/3 C (160g) Unsweetened 5.Add the cauliflower rice to the same skillet and Coconut Milk sprinkle with salt and pepper. Cook for a few minutes 1 handful Cilantro until no oil or visible moisture remains before adding the coconut milk. 6.Reduce the heat to medium-low and continue cooking until very little moisture remains. Remove from the READY IN: 15 MINUTES heat and stir in a bit of fresh cilantro, if desired. MAKES: 2 SERVINGS 7.Plate the rice and top with shrimp. Zest a lime over the top before slicing it in half and adding a squeeze 340 CAL | 23P | 14C | 20F | 9SP of lime juice to the shrimp. Enjoy! COPYCAT KFC FAMOUS BOWLS

Ingredients Directions

12 oz Frozen Cauliflower 1.Microwave the cauliflower rice for 4-5 Rice minutes and drain any remaining liquid 2 Tbsp (28g) Light Butter before adding to a food processor or 1/2 tsp Black Pepper blender with the butter and black 1/2 C (125g) Whole pepper. Kernel Corn, drained 2.Blend until smooth like mashed 1/4 C (60g) Beef Gravy potatoes. You may be able to 1/4 C (28g) Reduced Fat accomplish this with a masher or really Shredded Cheddar fine whisk, but it will take some work. 16 pieces Spicy Popcorn 3.Open a can of corn and drain any liquid Chicken from The before microwaving 1/2 cup for 60-90 Proteins Section (or seconds or until warm. Measure the your choice of popcorn beef gravy and microwave for 30-60 chicken) seconds or until warm. 4.Add half the mashed cauliflower to a bowl before adding half the corn, gravy, READY IN: 30 MINUTES and 8 pieces of popcorn chicken. MAKES: 6 SERVINGS Sprinkle half the shredded cheddar and repeat for the second bowl. 300 CAL | 24P | 26C | 11F | 6SP LOW CARBONARA

Ingredients Directions

6 slices Center Cut Bacon 1.Cut the bacon into small pieces, peel and mince 2 cloves Garlic, minced the garlic, whisk the eggs together with the black 1/4 C (60mL) White pepper and parmesan, and drain the pasta. Cooking Wine (You'll want all your ingredients ready to go as this is a fast cooking dish.) 3 large Eggs 2.Add the bacon to a large skillet over medium-high 2 Tbsp (15g) Grated heat. Fully cook the bacon before adding the Parmesan Cheese garlic. Cook for 30 seconds before adding the 1/4 tsp Black Pepper wine. 12 oz packet Palmini 3.Deglaze the pan with the wine, cooking for about Pasta (or your choice of a minute to cook off the alcohol. Reduce the heat cooked pasta) to a low-medium. 4.Add the pasta and toss with the bacon and garlic before pouring the egg mixture over the top. 5.Use tongs to continually toss the pasta around in the sauce. Be careful to not scramble the eggs and reduce the heat to low or remove from the heat altogether. After a few minutes, the eggs READY IN: 20 MINUTES should thicken and resemble a cream sauce. 6.Serve warm with fresh parsley and additional MAKES: 2 SERVINGS parmesan, if desired. 293 CAL | 23P | 10C | 17F | 4SP PEPPERONI PIZZA WITH PINK SAUCE

Ingredients Directions

1-1 1/4 C (120-150g) All 1.Preheat an oven to 500F and line a baking sheet Purpose Flour (depending on with parchment paper or a nonstick mat. crisp preference) 2.Mix the flour and Greek yogurt together to form 2/3 C (150g) Fat Free Greek a dough and transfer the dough to a sheet of Yogurt parchment paper or nonstick surface. (You can 2 tsp (10g) Olive Oil mix by hand or in a food processor.) 2-4 Tbsp (30-60g) Pizza Sauce 3.Use a rolling pin to roll the dough into a large rectangle (about 12x8). 2-4 Tbsp (30-60g) Light 4.Brush the crust with olive oil and bake for 10-12 Alfredo Sauce minutes or until golden brown on top. Reduce 17 slices (30g) Turkey the heat to 350F after removing the pizza crust. Pepperoni 5.Mix the sauces together and coat the crust in 1/4 C (28g) Shredded sauce. Mozzarella 6.Add a layer of mozzarella, half the parmesan, 1/4 C (28g) Shredded the pepperoni, and any other toppings you'd Parmesan like. Sprinkle the remaining parmesan over the top. READY IN: 40 MINUTES 7.Bake for an additional 8-10 minutes or until the cheese is fully melted and the pepperoni begins MAKES: 8 SLICES to crisp. 135 CAL | 7P | 15C | 5F | 4SP 8.Cut into 8 slices and enjoy! (WITH 150 GRAMS OF FLOUR) STICKY SWEET BEEF & BROCCOLI

Ingredients Directions

1 lb Ground Beef (93/7) 1.Microwave the broccoli as directed on its 3/8 C (105g) Stubb's packaging. If you're using fresh broccoli, Sticky Sweet Barbecue steam or cook it first. Sauce 2.Add the ground beef to a large skillet 3 Tbsp over medium-high heat. (45mL) Worcestershire 3.While the beef cooks, mix the barbecue Sauce and Worcestershire sauce together in a 1 tsp Black Pepper small bowl. Add the sauce mixture to 6 slices Precooked the ground beef as it cooks. 4.Use a knife to cut the bacon into 1-inch Bacon or raw bacon, pieces before adding to the skillet with cooked the ground beef and sauce mixture. 1 lb Frozen, Steamable 5.Cook the beef until no pink remains Broccoli Florets before reducing the heat to low and adding the broccoli. READY IN: 15 MINUTES 6.Stir to fully incorporate the broccoli MAKES: 6 SERVINGS before serving. 190 CAL | 20P | 10C | 8F | 5SP 7.Serve with rice or cauliflower rice, pasta, 1 serving = 150g potatoes, baked beans, or on its own. TACO PASTA BAKE

Ingredients Directions

1 lb Ground Beef (96/4) 1.Preheat an oven to 400F. 1 packet Taco Seasoning 2.Cook the pasta as directed unless you're 1 packet Ranch Dip Mix using something like Ready Pasta. 10 oz can RO-TEL 3.In a large skillet, brown the ground beef 15 oz can Pinto Beans, over medium high heat. Cook until no undrained pink remains. 1 box (8oz) Banza Pasta 4.Reduce the heat to low before adding the Shells taco and ranch seasoning, RO-TEL, and 1 1/4 C (140g Reduced pinto beans to the beef. (If you'd like a thicker pasta, drain the beans.) Stir well. Fat Mexican Cheese 5.Once the pasta is cooked, drain the Blend water and add the pasta to the taco mixture. 6.Mix everything together before adding the mixture to an 8x8 baking dish or READY IN: 35 MINUTES comparable dish. Top with shredded MAKES: 9 SERVINGS cheese and bake for 15-20 minutes. 251 CAL | 24P | 28C | 7F | 6SP (Keep an eye on the cheese to avoid 1 serving = 1 C (175g) burning.) SLOPPY JOES

Ingredients Directions

2 lbs Ground Beef (96/4) 1.Set the Instant Pot to its saute function and 2 Tbsp (30g) Garlic, minced wait for the "hot" notification. Spray the pot 1/4 C White Onion, diced with nonstick cooking spray before add the (optional) minced garlic, onion, salt/pepper, and 1/8 tsp Salt and Pepper, to ground meat. taste 2.While the meat cooks, mix remaining sauce 3/4 C (204g) Reduced Sugar ingredients together in a bowl. Ketchup 3.After your meat has browned, give it one 1/4 C (60g) Mustard last stir before adding your sauce to the 2 Tbsp (30mL) Apple Cider top. DO NOT stir. Leave the sauce on the Vinegar top, close the Instant Pot, and cook on 1/4 C (60mL) Walden Farms manual for 10 minutes with a quick release. Pancake Syrup 4.The sauce should look thick and still be on 1 Tbsp Chili Powder 1/2-1 tsp Cayenne Pepper top of your meat mixture, almost like the top of a meatloaf. Using a rubber spatula, fold the sauce into the meat, mixing well. It READY IN: 25 MINUTES should lose its thickness and blend well. MAKES: 9 SERVINGS 5.Serve on your choice of bun or for a lower carb option, a bed of cauli rice or with 145 CAL | 21P | 2C | 4F | 2SP roasted vegetables. 1 serving = 150g (1/2 C without bun) CHEESEBURGER BITES

Ingredients Directions

1 lb Lean Ground Beef 1.Preheat oven to 400F and spray a 24- (96/4) muffin tin with nonstick cooking spray. 3/4 C (184g) Liquid Egg 2.Brown the ground beef (or meat of Whites choice) in a large skillet over medium-high 1/2 C (56g) FF Shredded heat. Cheddar 3.While the meat cooks, mix the remaining 1/2 C (56g) Shredded ingredients in a large mixing bowl. Parmesan 1/2 C (56g) Breadcrumbs 4.After briefly cooling, add the cooked meat 1/4 C (68g) Reduced Sugar to the remaining ingredients, stirring until Ketchup even. 3 T (45g) Mustard 5.Spoon the mixture into the mini muffin 5 small (50g) Dill Pickles, tin, making sure to remove any excess finely diced ) between slots. 6.Bake for 23-25 minutes or until muffin tops are golden brown. READY IN: 40 MINUTES MAKES: 24 BURGER BITES

50 CAL | 7P | 2C | 1F | 1SP Note: Per bite with full-fat cheddar: 54 Calories | 7P | 2C | 2F LOW CARB CAULIFLOWER TOTS

Ingredients Directions

2 bags (12 oz each) Frozen 1.Preheat oven to 450F and line two baking sheets Cauliflower Rice with parchment paper or spray them with 1/2 C (56g) Shredded nonstick cooking spray. Set aside. Cheddar 2.Microwave both bags of cauliflower rice for 5 minutes or until the bags are lukewarm to the 1/2 C (56g) Shredded touch. Cut the corners and squeeze the bags to Parmesan drain an excess water. Transfer to a paper towel 2 oz Pork Rinds, finely or kitchen cloth and pat dry before adding to a crushed large bowl. 1 Tbsp Black Pepper 3.Add the spices, shredded cheese, and eggs to the 1/2 Tbsp Chili Powder cauliflower rice, stirring everything together. 1/2 Tbsp Smoked Paprika 4.Add the pork rinds to a food processor and blend 2 large Eggs until they resemble breadcrumbs. Add the crumbs to the rice mixture, folding everything together. (Don't overmix or the cauliflower rice may turn into mashed fauxtatoes.) 5.Use a tablespoon or small ice cream scooper to READY IN: 20 MINUTES form each tot. This should make around 36 tots. MAKES: 6 SERVINGS 6.Place the tots on the baking sheets, leaving a bit of space between each tot. Bake for 16-20 180 CAL | 16P | 6C | 10F | 5SP minutes or until the tots are golden brown. 1 serving = 6 tots CHEESEBURGER QUESADILLA

Ingredients Directions

2 Joseph's Pitas 1.Brown the ground beef in a large skillet. 3 oz (cooked weight) Ground 2.While the beef cooks, mix the ketchup Beef (93/7) 1/4 C (28g) Shredded Cheddar and mustard in a small bowl and 2 Tbsp (34g) Reduced Sugar weigh/measure the shredded cheddar. Ketchup 3.Once the beef is cooked, mix 3 ounces 1 Tbsp (15g) Mustard 4 Dill Pickle Hamburger Chips with the ketchup and mustard mixture. 4.Place two pitas on a large skillet or griddle over medium-high heat. Add 1/4th the shredded cheddar to each pita, only on one side. Top with beef, pickles, and the remaining cheddar. READY IN: 10 MINUTES 5.Toast the pita until it's golden brown MAKES: 2 QUESADILLAS before folding it in half and removing it 290 CALS | 31P | 13C | 15F | 6SP from the heat. PIZZA QUESADILLA

Ingredients Directions

1 Joseph's Pita 1.Heat a large skillet over medium-high 1 Tbsp Pizza Sauce heat and spray with nonstick cooking 17 (34g) Pepperoni Slices spray. 1/4 C (28g) Shredded 2.Add the pita bread to the pan. If you'd Mozzarella Pineapple Tidbits & like to "sear" the pepperoni and Jalapeños (to taste) toppings before adding, leave room in the pan. 3.Add 1/2 the cheese to 1/2 the pita before adding the tomato paste or sauce. Add remaining toppings, top with cheese, and fold the pita in half. READY IN: 10 MINUTES Continue pan-frying until the outside of MAKES: 1 QUESADILLA the pita is golden brown. 240 CALS | 23P | 17C | 12F | 5SP 4.Cool, slice, and enjoy! BBQ BACON CHEESEBURGER STROMBOLI

Ingredients Directions

8 oz (raw) Lean Ground 1.Preheat oven to 375F and spray a large baking sheet Beef (96/4) with nonstick cooking spray. Set aside. 2 slices Center Cut Bacon, 2.Chop the bacon into small pieces before adding to a pan over medium-high heat. Dice the onion while the chopped bacon cooks. 1/4 (75g) Sweet Onion 3.Transfer the cooked bacon to a paper towel to drain 1/4 C (60g) Sugar Free and immediately add the onion and ground beef. BBQ Sauce Cook until no pink remains. 1 Tbsp (15g) Dill Relish 4.Add the BBQ sauce and relish, stir, reduce the heat to 1/4-1/2 C (28-56g) Lite low, and simmer for a few minutes before removing from the heat. (Your cheeseburger filling should be Shredded Cheese thick so there's no runoff during baking. If it's too 1 tube (8oz) Reduced Fat runny, continue to simmer to thicken the mixture.) Crescent Rolls 5.Roll out the dough and press one half together with your fingers. Make sure there are no gaps in the dough. 6.Fill the pressed side with the cheeseburger mixture and top with cheese before folding the other half over the top. Press the edges together to seal. READY IN: 35 MINUTES 7.Bake for 12-15 minutes or until golden brown on the top and cooked on the bottom. Be sure to check the MAKES: 4 SERVINGS bottom. If the top browns before the bottom cooks, 300 CAL | 20P | 29C | 13F | 8SP cover the foil to finish cooking. HONEY MUSTARD SPICY SESAME BRUSSELS SPROUTS GREEN BEANS 135 CALS | 6P | 25C | 0F | 3SP 100 CALS | 2P | 13C | 6F | 2SP MAKES 2 SERVINGS MAKES 4, 50-GRAM SERVINGS

12 oz bag Frozen Brussels Sprouts 1 lb Frozen Green Beans 1 Tbsp (21g) Honey 1 Tbsp (16mL) Chili Oil 2 Tbsp (30g) Whole Grain Mustard 1 Tbsp (15mL) Soy Sauce 1 Tbsp (12g) Swerve Brown 1.Microwave the brussels sprouts 2 Tbsp Sesame Seeds according for about 5-6 minutes. 1/2 Tbsp (11g) Honey 2.Once the brussels sprouts have 1 tsp Ground Ginger cooked, drain any excess liquid from the bag and transfer the sprouts to a 1.Air fry the frozen green beans at cutting board. After they've briefly 400 for 10 minutes. cooled, slice them in half. 2.While the green beans cook, mix 3.Heat a large skillet over high heat the remaining ingredients in a large with cooking spray. It’s important bowl. you let your pan get completely hot. 3.Add the green beans to the bowl 4.Add the brussels sprouts to the hot and toss until evenly coated. pan. Do your best to place most of the 4.Transfer the green beans back to sprouts cut side down in the pan. the air fryer basket at fry for (Unlike my photo example.) 5.While the sprouts are in the pan, mix another 10 minutes at 400. the honey and mustard in a small bowl. After the sprouts have been in the pan for 4-6 minutes, reduce the heat to low, add the honey mustard, and stir well until the honey mustard is fully incorporated. Serve warm! SOUTHERN STYLE PASTA SALAD

Ingredients Directions

16 oz (dry) Banza Rotini 1.Cook the pasta in salted water before 1 C (227g) FF Greek Yogurt draining. If you're using chickpea or a 1/2 C (120g) Light Mayo higher protein pasta, you can toss the 1/4 C (60g) Stone Ground Mustard drained pasta in 1/2-1 tablespoon of olive 4 oz jar Diced Pimentos oil to prevent it from sticking together. 1/4 C (60g) Dill Relish 1 medium Red Onion, diced 2. While the pasta cooks, dice the onion 1 medium Green Bell Pepper, and bell pepper and add it to the bowl with diced 2 Hard Boiled Eggs, chopped the remaining ingredients. Stir well. (optional) 1-2 tsp Black Pepper, to taste 3. Add the cooked pasta to the mixture and 1-2 tsp Smoked Paprika, to taste gently fold everything together. 1/4 C Swerve

1-2 Tbsp Chopped Fresh Parsley 4. Refrigerate for at least 30 minutes. Serve READY IN: 40 MINUTES cold. MAKES: 20 SERVINGS 120 CAL | 8P | 15C | 3F | 2SP 1 serving = 100 grams BUFFALO CHICKEN EMPANADAS

Ingredients Directions

1 C (120g) All Purpose Flour 1.Preheat oven to 400F and line a baking sheet 2/3 C (150g) Fat Free Greek with parchment paper or a nonstick mat. Yogurt 2.Add the flour and Greek yogurt to a food 3 oz Chicken Breast, cooked processor and blend until you can form a ball of and shredded dough. (You can also mix by hand.) 2 oz Fat Free Cream 3.Spray the parchment paper with a bit of Cheese, room temp or cooking spray and roll the dough into a large softened) rectangle (about 11x8). 2 Tbsp (30mL) Frank's 4.Mix the cream cheese, cooked chicken, buffalo RedHot Buffalo Sauce sauce, and ranch seasoning in a small bowl. 2 tsp Ranch Seasoning 5.Cut the dough into 4 equal pieces and add 1/2 Tbsp (8g) Olive Oil (or 1/4th of the buffalo chicken mixture to each your choice of oil) piece near the center cut line. 6.Fold the other half of the dough over, sealing the edges all the way around. 7.Use a fork to crimp the edges to further seal the empanadas and brush the olive oil over each READY IN: 35 MINUTES empanada. MAKES: 4 EMPANADAS 8.Bake for 18-22 minutes or until the tops are 200 CALS | 14P | 25C | 4F | 4SP golden brown. (Air fry for 14-16 minutes at 375.) PEPPERONI PIZZA BITES

Ingredients Directions

3 servings (90g) Turkey 1.Preheat oven to 400F and place a 24-muffin tin Pepperoni Slices, diced or silicone mold on a baking sheet. (You can 1-2 cloves (20g) Peeled Garlic, also use a 12-muffin tin or mold to make larger minced pizza bites.) 1/4 C (60g) Jalapeño Slices, 2.Dice the pepperoni slices and optional jalapeño diced slices and mince the garlic. Add the pepperoni, 4 oz cup Pineapple Tidbits in jalapeño, and pineapple to a skillet over high Juice, drained heat. Cook until the pepperoni is crisp before 1/2 C (60g) Italian Breadcrumbs adding the minced garlic, about 3-5 minutes. 1/2 C (56g) Shredded Mozzarella Cook for an additional 30-60 seconds before 1/2 C (56g) Shredded Parmesan removing from the heat. 2/3 C (162g) Liquid Egg Whites 3.While the pepperoni cooks, add the pizza bite 1/2 C (126g) Pizza Sauce or mixture ingredients to a large bowl and stir Marinara well. 1/2 C (113g) FF Greek Yogurt 4.Add the pepperoni mixture to the pizza bites 1 tsp Crushed Red Pepper mixture and stir well. 5.Spoon the mixture into the muffin mold, filling each all the way full. READY IN: 30 MINUTES 6.Bake for 24-28 minutes or until the pizza bites are cooked through. Let them cool for 20-30 MAKES: 24 CHICKEN BITES minutes before digging in. 45 CAL | 4P | 4C | 2F | 1SP TACO MUFFINS

Ingredients Directions

1 lb Ground Beef (96/4) 1.Preheat oven to 400F and spray a 12-muffin tin 1 Tbsp Paprika or silicone mold with nonstick spray. 1 tsp Chili Powder 2.Cook the ground beef over medium-high heat 1/2 tsp Cumin until no pink remains. Use a spatula to finely crumble the beef as it cooks. Towards the end 1/2 tsp Garlic Powder of cooking, add the spices and stir well. Remove 1/2 tsp Onion Powder to cool. 1/4 tsp Black Pepper 3.Place the tortilla chips in a food processor or Taco Bites Mixture plastic bag and crush/blend into crumbs. 3 oz Tortilla Chips 4.In a large bowl, mix the egg whites, yogurt, salsa, 1 C (245g) Liquid Egg Whites cheddar, and optional jalapeños together. Fold 1/2 C (113g) FF Greek Yogurt in the cooked beef and tortilla chips. 1 C (112g) Shredded 5.Spoon the mixture into the muffin mold (about Cheddar 1/4 cup each). 1/4 C (60g) Salsa 6.Bake for 22-24 minutes or until the taco bites are cooked in the center and begin to pull away 1/4 C (30g) Sliced Jalapeños from the edges of the muffin mold. 7.Serve with salsa, Greek yogurt or sour cream, READY IN: 45 MINUTES or your choice of condiments. Refrigerate leftover taco bites in an airtight container for MAKES: 12 TACO BITES up to 3-4 days. (You can also freeze them.) 135 CAL | 14P | 7C | 6F | 3SP COPYCAT WINGSTOP FRIES

Ingredients Directions

2 Russet Potatoes, about 1.Wash and dry 2-3 potatoes (about 400g total). 400g total 2.Begin by cutting the end off each potato to create 1/2 Tbsp (8g) Olive Oil a flat surface. Place the cut side down and cut the 1/8 tsp Salt potato vertically into 4-5 pieces. The more you cut here, the thinner your fries will be. 1 Tbsp Swerve 3.Divide the potato in half, keeping the sliced pieces 1/2 Tbsp Swerve Brown stacked, and place the middle of the potato face Sugar (or brown sugar) down. 1/2 tsp Black Pepper 4.Finally, slice lengthwise and you're done. 1/2 tsp Paprika 5.Add the cut potatoes to a large bowl and drizzle 1/4 tsp Chili Powder with the olive oil and sprinkle with salt. Toss to 1/4 tsp Garlic Powder fully coat all the potatoes. 1/4 tsp Salt 6.Place the fries in an air fryer and cook at 400 for 20-25 minutes, shaking halfway through. (Different air fryers may have different cook times. Keep an eye on the fries to avoid burning.) 7.While the fries cook, mix the seasoning ingredients in a small bowl. When the fries are READY IN: 30 MINUTES cooked, place them back in the large bowl and sprinkle with the seasoning. Toss the fries until MAKES: 2 SERVINGS evenly coated. (Some of the spices may not fully 180 CAL | 4P | 44C | 4F | 6SP stick, and that's fine.) BUFFALO CHICKEN BITES

Ingredients Directions

1 lb Ground Chicken 1.Preheat oven to 400F and prepare two 24-muffin tins 1/2 medium (125g) Sweet or silicone molds. (The recipe makes 32 mini muffin- Onion, diced size chicken bites. You can make any size you like, though.) 3-5 cloves Garlic, minced 2.Add the ground chicken, diced onion, and minced 1/2 C (120g) Frank's garlic to a pan over medium high heat. Fully cook the RedHot Buffalo Sauce chicken before adding the ranch, pepper, and buffalo 1 Tbsp (10g) Ranch Dip Mix sauce. 1/2 tsp Black Pepper 3.Continue cooking over medium high heat until the 4 large Eggs (or 1 cup of mixture thickens, about 2-3 minutes. Transfer to a large mixing bowl. liquid egg whites) 4.Whisk the eggs together before adding to the cooked 1/2 C (56g) Shredded chicken mixture along with the shredded cheese and Mozzarella breadcrumbs. Stir well. 1/2 C (56g) Breadcrumbs 5.Spoon the mixture into 32 slots in the muffin tins/molds. Bake for 22-25 minutes or until the buffalo chicken bites are slightly brown around the edges and bottoms. (If the tops begin to brown too much before the bottoms are no longer soggy, cover with foil and READY IN: 40 MINUTES continue cooking.) MAKES: 32 CHICKEN BITES 6.Briefly cool before removing from the molds to finish cooling. Refrigerate leftovers in an airtight 45 CAL | 4P | 2C | 2F | 1SP container. PB CHOCOLATE CHIP COOKIE DOUGH 229 CALS | 19P | 23C | 10F | 7SP

2/3 scoop (21g) Vanilla Protein Powder 1 Tbsp (6g) Powdered Peanut Butter 1 Tbsp (8g) All Purpose Flour* 1/2 Tbsp (6g) Swerve Granular 1 Tbsp (14g) Light Butter 2 Tbsp (30g) Canned Pumpkin or unsweetened apple sauce 1/2 Tbsp (7g) Mini Chocolate Chips 1. Mix the dry ingredients before adding the butter and pumpkin. Stir well. 2. Fold the chocolate chips into the dough. Eat right away or store in the refrigerator for later.

*Baking raw flour at 350F for 5 minutes should kill any bacteria and give a toasted, nutty flavor.

HEATH BAR COOKIE DOUGH 214 CALS | 19P | 25C | 10F | 7SP

2/3 scoop (21g) Vanilla Protein Powder 1/2 Tbsp (6g) Swerve Granular 1/2 Tbsp (6g) Swerve Brown Sugar 1 Tbsp (8g) All Purpose Flour* 1 Tbsp (14g) Light Butter 1 Tbsp (15g) Canned Pumpkin, as needed 1/2 Tbsp (7g) Heath Toffee Bits

1. Mix the dry ingredients before adding the butter and pumpkin. Add the pumpkin slowly, as you may not need it. Stir well. 2. Fold the toffee bits into the dough.

*Baking raw flour at 350F for 5 minutes should kill any bacteria and give a toasted, nutty flavor. OREO PIE 225 CALS | 18P | 22C | 6F | 6SP PER PIE

2 mini (4 oz) Keebler Ready Crusts 1 (5.3 oz) pack Vanilla Greek Yogurt (or 150g equivalent) 1 scoop (31g) Vanilla Protein Powder 1 Oreo, crushed

1. Bake or air fry the empty crusts for 3-4 minutes at 350F until golden brown. 2. While the crusts bake, mix the protein powder with the yogurt and crush the Oreo cookie. 3. Fill the crusts with the yogurt mixture and sprinkle the Oreo over the top of both pies.

TOASTED COCONUT PIE 235 CALS | 18P | 22C | 7F | 7SP PER PIE

2 mini (4 oz) Keebler Ready Crusts 1 (5.3 oz) pack Vanilla Greek Yogurt (or 150g equivalent) 1 scoop (31g) Vanilla Protein Powder 2 Tbsp (10g) Sweetened Coconut Flakes

1. Bake or air fry the empty crusts for 3-4 minutes at 350F until golden brown. 2. Add the coconut flakes to a small skillet over medium-high heat. Pan toast until golden brown. 3. Mix the Greek yogurt, protein powder, and half the toasted coconut. 4. Add the yogurt to the pie crusts and top with remaining toasted coconut. ONE MINUTE BROWNIE 95 CALS | 13P | 9C | 2F | 1SP

1/2 scoop (16g) Vanilla Protein Powder 1 Tbsp (5g) Dark Cocoa Powder 1/4 C (60g) Pumpkin

1. Mix the dry ingredients in a bowl or mug before adding the pumpkin. Add the pumpkin slowly to your desired batter consistency. 2. Optional: spray a second small mug or bowl with nonstick cooking spray before adding the batter. 3. Microwave for 50-70 seconds or until the brownie is mostly cooked in the center. Don't overcook.

LOW CARB FUDGE BROWNIE 224 CALS | 16P | 12C | 15F | 6SP

1/2 scoop (16g) Vanilla Protein Powder 2 Tbsp (14g) Almond Flour 1 Tbsp (5g) Dark Cocoa Powder 1 Tbsp (14g) Light Butter 3 Tbsp (45g) Apple Sauce

1. Mix the dry ingredients together before stirring in the butter and apple sauce. Stir until smooth like batter. 2. Optional: use a second bowl to easily remove the brownie after cooking. 3. Microwave for 60-75 seconds. Top with ice cream or fat free whipped cream. PEANUT BUTTER FUDGE BROWNIE PIE

Ingredients Directions

1 mini Keebler Ready 1. Preheat an oven to 350F and bake Crust (4 oz graham the pie crust for about 5 minutes until it cracker crust) begins to turn golden brown. 3/4 scoop (23g) Vanilla

Protein Powder 1 Tbsp 2. While the crust bakes, mix the (5g) Unsweetened Dark remaining ingredients together to form Cocoa Powder a batter. 1 Tbsp (16g) Creamy Peanut Butter 3. Remove the crust from the oven, 2 Tbsp add the batter, and bake for another (30g) Unsweetened Apple Sauce 4-6 minutes. You want it to be gooey, so don’t over bake.

READY IN: 15 MINUTES MAKES: 1 PIE 305 CAL | 23P | 25C | 13F | 7SP PEANUT BUTTER PROTEIN COOKIES

Ingredients Directions

2 scoops (62g) Vanilla 1.Preheat oven to 350F. Protein Powder 2.Mix the dry ingredients, making sure to 1/4 C (30g) All Purpose break any brown sugar lumps down, Flour (or equal parts almond flour) before adding the peanut butter, apple 1/4 C (48g) Swerve Brown sauce, and vanilla extract. Stir until a 1/2 tsp Baking Powder dough begins to form. 6 Tbsp (99g) Creamy Peanut Butter 3.Fold the chocolate chips into the dough. 1/4 C (60g) Unsweetened 4.Divide the dough into 8 pieces and press Apple Sauce each between your palms to flatten. 2 tsp Vanilla Extract (Spray your hands with cooking spray to 2 Tbsp (28g) White Chocolate Chips prevent sticking.) Place the cookies on the baking sheet. 5.Bake for 6-8 minutes until the bottoms READY IN: 20 MINUTES begin to slightly brown around the MAKES: 8 COOKIES edges and the tops are still slightly soft 140 CAL | 10P | 15C | 7F | 3SP in the center. PUMPKIN BANANA OATMEAL BITES

Ingredients Directions 1 C (80g) Quick Oats 1. Preheat oven to 375 degrees F 2 scoops (64g) Vanilla Protein and spray a muffin tin with cooking Powder spray. 1 Tbsp Granular Sweetener 1 tsp Pumpkin Pie Spice 1/2 tsp Baking Powder 2. Mix all ingredients in a large 1 medium bowl. (100g) Banana, mashed 1/2 C (120g) Canned Pumpkin 3. Add batter to the muffin tin. 1 Tbsp (15g) Unsweetened Apple Sauce 4. Bake for 15 minutes. Allow to 3/4 C (170g) Liquid Egg Whites 1/4 C (60mL) Sugar Free Syrup fully cool before removing from the muffin tin.

READY IN: 25 MINUTES MAKES: 12 MUFFINS Note: These are great microwaved for 20-30 65 CALS | 7P | 8C | 1F | 1SP seconds and topped with a bit of extra syrup. CRUNCH BERRIES PROTEIN DONUTS

Ingredients Directions

Donuts 1. Preheat oven to 325 degrees F and spray and 2 1/4 C (81g) Cap'n Crunch Cereal, donut pan with nonstick cooking spray. blended or ground 2. Grind Cap'n Crunch in a food processor until it 2 Tbsp (14g) Coconut Flour reaches a flour-like consistency. 1 scoop (32g) Vanilla Protein 3. Add remaining dry ingredients to a mixing bowl. 4. Once you've mixed all dry ingredients, add Greek Powder yogurt, egg whites, and the sticky sweetener in 1/2 C (113g) Fat-Free Greek Yogurt gradually. 3 Tbsp (46g) Liquid Egg Whites 5. Finally, gently fold berries into your mixture. Since 3 Tbsp (45mL) Sugar Free Syrup every protein is different, you may need to add a bit 1/2 C (70g) Mixed Berries more egg whites if your mixture is too thick. Glaze 6. Add the mixture to the donut pan, making sure to 1/2 scoop (16g) Vanilla Protein remove excess batter from the pan's edges. 7. Bake for 25-28 minutes or until a donut can pass Powder the toothpick test like cake. 1/2 Tbsp (4g) Corn Starch 8. To make the donut glaze, blend the dry 1 Tbsp Stevia or 0-Cal Sweetener ingredients for 30-60 seconds. Once you’ve got your 2 Tbsp (30mL) Almond Milk powdered sugar replacement, simply mix with your READY IN: 35 MINUTES choice of milk and stir. 9. Pour or spoon the glaze on top of the donuts and MAKES: 6 DONUTS give them 1-2 minutes to set. 116 CALS | 10P | 16C | 1F | 3SP PUMPKIN BANANA BREAD MUFFINS

Ingredients Directions

Protein Muffins 1. Preheat oven to 350F and spray a 12-muffin tin 1 C (112g) Graham Cracker Crumbs with nonstick cooking spray or place 12 silicone 4 scoops (124g) Vanilla Protein baking cups on a baking sheet. Powder 2. Add all the protein muffins ingredients to a food 15 oz can Pumpkin 3 (300g) Overripe Bananas processor or blender. (You can also mash the 2 large Eggs bananas with a fork or masher and mix everything by 1 tsp Baking Powder hand. The food processor is just faster in my opinion.) 1 tsp Pumpkin Pie Spice 3. Use a large spoon to transfer the muffin batter to Candied Walnut Streusel the muffin tin or molds (nearly fill each slot). 2 Tbsp (28g) Light Butter 4. Mix the streusel ingredients in a small bowl until 2 Tbsp (24g) Swerve Brown Sugar 2 Tbsp (10g) Quick Oats uniform. 1/2 oz (14g) Chopped Walnuts 5. Spoon the streusel mixture over the top of the Glaze protein muffins. 1/2 Tbsp Water 6. Bake for 25-30 minutes or until a toothpick comes 2 Tbsp (18g) Swerve Confectioners out clean. READY IN: 35 MINUTES Note: The recipe as-is makes super moist muffins. If MAKES: 12 MUFFINS you'd like more structure, use two bananas instead 141 CALS | 11P | 19C | 4F | 3SP of three. CHOCOLATE PEANUT BUTTER POP TARTS

Ingredients Directions Peanut Butter Pop Tart 1. Preheat an oven to 350F and line a baking sheet with parchment paper. 1 1/2 C (159g) Crunchy Peanut 2. Mix the pancake mix and Greek yogurt together. Butter Kodiak Cakes Pancake Mix Work the dough until you can form a large ball. 1/2 C + 2 Tbsp (140g) Fat Free 3. Transfer the dough to the baking sheet and use a rolling pin to flatten the dough. Greek Yogurt (vanilla or plain) 4. Microwave the chocolate chips in a small bowl for Filling and Frosting 45-60 seconds or until you can stir them into smooth chocolate. 3 Tbsp (42g) Dark Chocolate 5. Add the almond milk, protein powder, and cocoa Chips powder. 6. Spoon about 2/3 of the chocolate mixture on 2-3 Tbsp (30-45mL) three of the pop tart squares. The remaining Unsweetened Almond Milk chocolate will be your frosting. 1/2 scoop (16g) Vanilla Protein 7. Once the filling is in place, enclose the pop tarts with the remaining squares. Use the remaining Powder trimmings to fill in any edges that need extra 1 Tbsp (5g) Unsweetened Dark dough. Use a fork to crimp the edges to ensure the Cocoa Powder filling stays in place in the oven. 8. Bake for 12 minutes. 9. Remove to cool briefly before adding the remaining chocolate. READY IN: 27 MINUTES

MAKES: 3 POP TARTS Note: To reduce the calories and carbs, use one Tbsp of 323 CALS | 23P | 43C | 8F | 10SP chocolate chips and use a Greek yogurt mixture inside. BANANA BREAD CAKE

Ingredients Directions

1 C (80g) Quick Oats 1. Preheat oven to 350F and spray an 8x8 glass 1/2 C (56g) Graham Cracker dish with nonstick cooking spray or line it with Crumbs parchment paper for easy removal. 3 scoops (93g) Vanilla Protein 2. Mix the dry ingredients in a large bowl. Powder 3. In a separate bowl or food processor, mix the 1 tsp Baking Powder bananas, eggs, butter, yogurt, and honey 1 tsp Ground Cinnamon 300g Bananas, peeled together. The batter should be thick but 1/2 C (113g) FF Greek Yogurt pourable, and it's fine to have some tiny chunks 3/8 C (84g) Light Butter of banana remaining. 2 large Eggs 4. Add the cake batter to the prepared baking 1 1/2 Tbsp (32g) Honey dish, making sure to level the surface. 5. Bake the banana bread cake for 28-32 Optional Frosting minutes or until a toothpick comes out of the 8 oz Fat Free Cream Cheese 3/4 C (108g) Swerve center clean. Let the cake cool for 5-10 minutes Confectioners in the baking dish before transferring to a cooling rack or countertop. READY IN: 40 MINUTES 6. Once the cake cools, mix the frosting ingredients together and add to the cake. Slice MAKES: 8 SQUARES into 8 squares or your desired serving size. 250 CALS | 18P | 42C | 8F | 6SP QUICK & EASY PEACH CRISP

Ingredients Directions

15 oz can Sliced Peaches in 1. If you're using the oven, preheat to 350F and 100% Juice, drained spray a small baking dish with nonstick cooking 3 Tbsp (36g) Swerve Brown spray. For the air fryer, spray a barrel pan with 2 Tbsp Swerve Granular nonstick cooking spray. 1/4 tsp Ground Cinnamon 2. Mix the brown sugar, stevia or sugar substitute, ground cinnamon, and drained peaches in a bowl. Crisp Topping Set aside. 1/2 C (40g) Quick Oats 3. Melt the butter for the topping before adding 1/4 C (30g) Pecan Pieces the remaining ingredients. Stir together until 1/4 tsp Ground Cinnamon everything is evenly mixed. 2 Tbsp (15g) All Purpose 4. Add the peach mixture to the baking or frying Flour dish, followed by the topping. Air fry for 15-20 1/4 C (56g) Light Butter minutes or until the topping is crisp and there's 1 Tbsp Imitation Vanilla very little juice remaining at the bottom (some is okay, as it will thicken at room temp). Bake for a READY IN: 20 MINUTES similar time, though you may need a bit longer. 5. Allow the peach crisp to cool for a few minutes MAKES: 4 SERVINGS before serving. Top with fat free whipped topping, 195 CALS | 3P | 29C | 12F low cal ice cream, or your choice of topping. PROTEIN BAR PARFAIT

Ingredients Directions

1 lb Fresh Strawberries, de- 1. Wash and de-stem the strawberries stemmed and quartered before cutting them into 4 pieces each. Set 1/2 C (113g) Vanilla Fat Free aside. Greek Yogurt 2. Chop your favorite protein bar into bite- 1/2 scoop (17g) Vanilla sized pieces and set aside. Protein Powder 3. Mix the Greek yogurt and protein powder 1/4 C (10g) Fat Free in a bowl or large mug. (The recipe as-is will Whipped Topping make one large serving. For two smaller 1 Fitcrunch Chocolate servings, cut the recipe in half or use two Peanut Butter Protein mugs and refrigerate one for later.) Bar, snack size (or your 4. Add the strawberries on top of the Greek choice of protein bar) yogurt and protein mixture. Top with the

READY IN: 5 MINUTES whipped topping and protein bar crumbles. MAKES: 2 MUGS Note: To use frozen strawberries, use about two cups 250 CALS | 21P | 33C | 5F | 7SP or 300 grams and microwave for 20-30 seconds.