Ingredients (1 serving):

• 2 large eggs, separated
• 1 scoop vanilla protein powder
• 2 tbsp oat flour
• ¼ cup Greek yogurt
• ½ tsp vanilla extract
• ½ cup mixed berries
• 1 tsp honey (optional)

Instructions:

1. Separate egg whites from yolks, placing whites in a clean, dry bowl.
2. Whisk egg whites with an electric mixer until stiff peaks form.
3. In a separate bowl, mix egg yolks, protein powder, oat flour, and 2 tbsp water until smooth.
4. Gently fold the whipped egg whites into the yolk mixture, being careful not to deflate the whites.
5. Heat a non-stick pan over low heat. Spoon batter to form tall pancakes.
6. Cover and cook for 4-5 minutes per side until golden and cooked through.
7. Mix Greek yogurt with vanilla extract and honey for the cream topping.
8. Serve pancakes topped with vanilla cream and fresh berries.

Macros (Approximate)

Ingredients (1 serving):

• 6 oz filet mignon
• 1 medium potato, peeled and cubed
• ¼ cup Greek yogurt
• 1 cup green beans
• 1 tbsp rosemary, chopped
• 2 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Bring potato cubes to boil in salted water and cook until tender, about 12 minutes.
2. While potatoes cook, pat filet mignon dry and season generously with salt and pepper.
3. Heat 1 tsp oil in a cast-iron skillet over high heat. Sear steak for 3 minutes per side for medium-rare.
4. Remove steak from pan and let rest for 5 minutes before slicing.
5. Steam green beans until tender-crisp, about 4-5 minutes.
6. Drain potatoes and mash with Greek yogurt until creamy. Season with salt and pepper.
7. Toss green beans with remaining olive oil and chopped rosemary.
8. Plate mashed potatoes, sliced steak, and green beans together.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz chicken breast, sliced
• 2 oz protein pasta
• ¼ cup Greek yogurt
• 2 tbsp grated Parmesan
• 1 garlic clove, minced
• ½ tsp truffle oil
• Micro-greens for garnish

Instructions:

1. Cook protein pasta according to package directions until al dente.
2. While pasta cooks, season chicken with salt and pepper and cook in a skillet over medium heat until golden and cooked through, about 6-8 minutes.
3. In a saucepan, gently heat Greek yogurt, Parmesan, and minced garlic over low heat, stirring constantly until smooth and creamy.
4. Drain cooked pasta and add to the sauce along with the cooked chicken.
5. Toss everything together until well coated.
6. Serve in a wide bowl, drizzle with truffle oil, and garnish with micro-greens.

Macros (Approximate)

Ingredients (1 serving):

• 2 slices sourdough bread
• 1 ripe avocado
• 2 large eggs
• 2 oz smoked salmon
• 1 tbsp white vinegar
• Red pepper flakes and sea salt

Instructions:

1. Toast sourdough bread until golden and crisp.
2. While bread toasts, bring a pot of water to a gentle simmer and add vinegar.
3. Crack eggs into separate small cups. Create a whirlpool in the simmering water and gently slide eggs in one at a time.
4. Poach eggs for 3-4 minutes for runny yolks, then remove with a slotted spoon.
5. Mash avocado and spread evenly over toasted sourdough.
6. Top with smoked salmon, then carefully place poached eggs on top.
7. Season with sea salt and red pepper flakes.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz salmon fillet
• ¾ cup cooked rice
• ½ cup shelled edamame
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tsp grated ginger
• 1 tsp sesame seeds

Instructions:

1. In a small bowl, mix soy sauce, honey, and grated ginger to make the teriyaki glaze.
2. Pat salmon dry and season with salt and pepper.
3. Heat a non-stick skillet over medium-high heat. Place salmon skin-side down and cook for 4-5 minutes.
4. Flip salmon and brush with teriyaki glaze. Cook for another 3-4 minutes, brushing with more glaze.
5. Steam edamame until tender, about 3-4 minutes.
6. Assemble bento bowl with rice as base, then top with salmon, edamame, and extra glaze.
7. Sprinkle with sesame seeds before serving.

Macros (Approximate)

Ingredients (1 serving):

• 6 oz large shrimp, peeled and deveined
• ½ cup quinoa
• 2 cloves garlic, minced
• 1 tbsp butter
• 1 lemon, zested and juiced
• 2 tbsp fresh parsley, chopped
• 1 cup vegetable broth

Instructions:

1. Rinse quinoa thoroughly under cold water.
2. In a saucepan, combine quinoa with vegetable broth. Bring to boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed.
3. While quinoa cooks, pat shrimp dry and season with salt and pepper.
4. Melt butter in a skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
5. Add shrimp and cook for 2-3 minutes per side until pink and cooked through.
6. Stir lemon juice and half the zest into the shrimp during the last minute of cooking.
7. Fluff cooked quinoa with a fork and stir in chopped parsley and remaining lemon zest.
8. Serve shrimp over quinoa pilaf.

Macros (Approximate)

Ingredients (1 serving):

• 1 scoop chocolate protein powder
• 1 large egg
• ¼ cup milk
• 2 tbsp oat flour
• ½ cup Greek yogurt
• 1 tsp instant espresso powder
• Cocoa powder for dusting

Instructions:

1. In a blender, combine protein powder, egg, milk, and oat flour. Blend until smooth.
2. Heat a non-stick crepe pan or skillet over medium heat. Lightly grease with oil or butter.
3. Pour about ¼ cup batter into the pan, swirling to create a thin, even layer.
4. Cook for 1-2 minutes until edges lift, then flip and cook for another 30 seconds.
5. Repeat with remaining batter to make 2-3 crepes.
6. Mix Greek yogurt with espresso powder until well combined.
7. Spread espresso yogurt over each crepe, roll or fold, and dust with cocoa powder.

Macros (Approximate)

Ingredients (1 serving):

• 6 oz ground turkey
• 4 large lettuce leaves (butter or iceberg)
• ¼ cup Greek yogurt
• 1 tsp chipotle in adobo, minced
• ¼ onion, finely diced
• 1 garlic clove, minced
• Tomato slices and avocado (optional)

Instructions:

1. In a bowl, mix ground turkey with diced onion, garlic, salt, and pepper.
2. Form into two patties, making a slight indentation in the center of each.
3. Heat a skillet over medium heat and cook turkey patties for 4-5 minutes per side until cooked through.
4. While patties cook, mix Greek yogurt with chipotle to make the sauce.
5. Wash and dry lettuce leaves, selecting the largest, most cup-shaped ones.
6. Place a turkey patty in each lettuce leaf, top with chipotle sauce and optional toppings.
7. Wrap lettuce around the filling and serve immediately.

Macros (Approximate)

Ingredients (1 serving):

• 6 oz flank steak, thinly sliced
• ¾ cup cooked rice
• ¼ cup carrots, julienned
• ¼ cup bell peppers, sliced
• 2 tbsp soy sauce
• 1 tbsp brown sugar
• 2 garlic cloves, minced
• 1 egg (upgrade)

Instructions:

1. In a bowl, mix soy sauce, brown sugar, and minced garlic to create the marinade.
2. Add sliced flank steak to the marinade and let sit for at least 30 minutes (or overnight).
3. Heat a wok or large skillet over high heat. Add marinated beef and stir-fry for 2-3 minutes until cooked through.
4. Remove beef and set aside. In the same pan, stir-fry carrots and bell peppers for 2-3 minutes until tender-crisp.
5. If using the upgrade, fry an egg in a separate pan to your preferred doneness.
6. Assemble bowl with rice as base, then top with beef and vegetables.
7. Place fried egg on top if using, and drizzle with any remaining sauce.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup oats
• 1 scoop vanilla whey protein
• ¼ cup egg whites
• ¼ cup blueberries
• ½ tsp baking powder
• ¼ cup Greek yogurt
• 1 tsp honey (optional)

Instructions:

1. Blend oats into a fine flour using a blender or food processor.
2. Add protein powder, egg whites, baking powder, and ¼ cup water to the blender. Blend until smooth.
3. Gently fold in blueberries by hand.
4. Preheat waffle iron and lightly grease if necessary.
5. Pour batter into waffle iron and cook according to manufacturer’s instructions until golden and crisp.
6. While waffles cook, whip Greek yogurt with honey if using.
7. Serve waffles topped with whipped yogurt and extra blueberries.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz ahi tuna steak
• 3 cups mixed greens
• ½ cup edamame, shelled
• 1 tbsp sesame seeds
• 2 tbsp orange juice
• 1 tbsp olive oil
• 1 tsp soy sauce

Instructions:

1. Pat tuna steak dry and coat all sides with sesame seeds, pressing gently to adhere.
2. Heat a skillet over high heat until very hot. Sear tuna for 1 minute per side for rare, or 2 minutes per side for medium-rare.
3. Remove tuna from pan and let rest for 2 minutes before slicing thinly.
4. In a small bowl, whisk together orange juice, olive oil, and soy sauce to make the vinaigrette.
5. Arrange mixed greens on a plate, top with edamame and sliced tuna.
6. Drizzle with citrus vinaigrette and serve immediately.

Macros (Approximate)

Ingredients (1 serving):

• 2 chicken thighs, bone-in, skin-on
• ½ cup couscous
• 1 cup broccoli florets
• 2 tbsp butter
• 3 garlic cloves, minced
• 1 lemon, juiced and zested
• Fresh thyme or rosemary

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat chicken thighs dry and season generously with salt and pepper.
3. Melt butter in an oven-safe skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant.
4. Place chicken thighs skin-side down in the skillet and cook for 5-6 minutes until skin is golden and crisp.
5. Flip chicken thighs and transfer the skillet to the oven. Roast for 20-25 minutes until cooked through.
6. While chicken roasts, cook couscous according to package directions, adding lemon zest to the cooking water.
7. Steam broccoli until tender-crisp, about 4-5 minutes.
8. Serve chicken thighs over couscous with steamed broccoli, drizzled with pan juices.

Macros (Approximate)

Ingredients (1 serving):

• 3 tbsp chia seeds
• 1 cup milk
• ½ tsp vanilla extract
• ½ cup Greek yogurt
• 2 tbsp almond butter
• 1 tsp honey or maple syrup
• Fresh berries for topping

Instructions:

1. The night before, mix chia seeds with milk and vanilla extract in a jar or container.
2. Stir well and refrigerate overnight until thickened into a pudding consistency.
3. In the morning, stir the chia pudding and adjust thickness with more milk if needed.
4. In a clear glass jar, layer half the chia pudding, then half the Greek yogurt.
5. Drizzle with 1 tbsp almond butter, then repeat layers with remaining ingredients.
6. Use a knife or skewer to swirl the almond butter through the layers.
7. Top with fresh berries and serve immediately.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz chicken breast, cubed
• ¾ cup cooked basmati rice
• ¼ cup Greek yogurt
• 1 tbsp tikka masala paste
• 1 tbsp fresh mint, chopped
• ½ lemon, juiced
• 1 tsp garam masala

Instructions:

1. In a bowl, mix chicken with tikka masala paste, garam masala, and 1 tbsp Greek yogurt. Marinate for at least 30 minutes.
2. Thread marinated chicken onto skewers or cook directly in a skillet.
3. Grill or pan-sear chicken for 4-5 minutes per side until cooked through and slightly charred.
4. While chicken cooks, mix remaining Greek yogurt with chopped mint and lemon juice to make the mint sauce.
5. Assemble bowl with rice as base, top with chicken tikka.
6. Drizzle with mint yogurt sauce and serve with extra lemon wedges.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup Greek yogurt
• ¾ cup self-rising flour
• ½ cup low-fat mozzarella, shredded
• ¼ cup turkey pepperoni
• ¼ cup ricotta cheese
• 2 tbsp fresh basil
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 450°F (230°C).
2. In a bowl, mix Greek yogurt and self-rising flour until a dough forms.
3. Knead dough briefly on a floured surface, then roll out into a thin circle.
4. Place dough on a pizza stone or baking sheet and pre-bake for 5 minutes.
5. Remove from oven and top with mozzarella and turkey pepperoni.
6. Return to oven and bake for 7-8 minutes until crust is golden and cheese is bubbly.
7. While pizza bakes, whip ricotta with a fork until light and fluffy.
8. Blend fresh basil with olive oil to make basil oil.
9. Remove pizza from oven, dollop with whipped ricotta, and drizzle with basil oil.
10. Slice and serve on a matte plate with gold utensils for presentation.

Macros (Approximate)