Ingredients (1 serving):

• ½ cup rolled oats
• ¾ cup milk
• ½ cup liquid egg whites
• 2 oz smoked salmon
• 1 tbsp fresh dill, chopped
• Black pepper to taste

Instructions:

1. In a small saucepan, combine oats and milk. Bring to a simmer over medium heat.
2. Cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid.
3. Reduce heat to low and slowly pour in the egg whites, whisking continuously to prevent clumping.
4. Cook for another 2-3 minutes, stirring constantly, until the oats are creamy and the egg whites are fully cooked.
5. Transfer to a bowl and top with smoked salmon, fresh dill, and a crack of black pepper.

Macros (Approximate)

Ingredients (1 serving):

• 4 oz grilled chicken breast, sliced
• 1 large spinach tortilla
• 2 tbsp Greek yogurt
• 1 tbsp pesto
• Handful of fresh spinach
• 2-3 slices of tomato

Instructions:

1. In a small bowl, mix the Greek yogurt and pesto until well combined.
2. Lay the tortilla flat and spread the pesto-yogurt sauce evenly over it.
3. Layer the fresh spinach, tomato slices, and grilled chicken in the center of the tortilla.
4. Fold in the sides and roll the tortilla tightly away from you to enclose the filling.
5. Slice in half diagonally and serve immediately, or wrap in foil for a portable lunch.

Macros (Approximate)

Ingredients (1 serving):

• 1 large bell pepper, halved and deseeded
• 5 oz lean ground turkey
• ¼ cup cooked quinoa
• ¼ cup tomato sauce
• ¼ tsp garlic powder
• ¼ tsp onion powder
• 2 tbsp shredded mozzarella (upgrade)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet over medium heat, cook the ground turkey until no longer pink. Drain any excess fat.
3. Stir in the cooked quinoa, tomato sauce, garlic powder, and onion powder. Simmer for 2-3 minutes.
4. Place the bell pepper halves in a baking dish. Spoon the turkey-quinoa mixture into each half, packing it down.
5. If using the upgrade, sprinkle shredded mozzarella over the top.
6. Bake for 18-20 minutes, until the peppers are tender and the cheese is golden and bubbly.

Macros (Approximate)

Ingredients (1 serving):

• 2 slices thick bread (brioche or whole wheat)
• 1 large egg
• 1 scoop vanilla or cinnamon whey protein
• 2 tbsp milk
• ¼ cup Greek yogurt
• ½ cup mixed berries
• 1 tsp maple syrup (optional)

Instructions:

1. In a shallow bowl, whisk together the egg, protein powder, and milk until smooth.
2. Soak each slice of bread in the mixture for 30-60 seconds per side, ensuring it’s fully coated.
3. Heat a non-stick skillet over medium heat with a light coating of oil or butter.
4. Cook the French toast for 3-4 minutes per side, until golden brown and cooked through.
5. Stack the slices on a plate, top with a dollop of Greek yogurt, fresh berries, and a drizzle of maple syrup if desired.

Macros (Approximate)

Ingredients (1 serving):

• 1 can tuna in olive oil, drained
• ½ cup chickpeas, rinsed
• ½ cup cucumber, diced
• ¼ cup crumbled feta cheese
• 1 cup mixed greens
• 1 tbsp lemon juice
• 1 tsp olive oil
• Fresh parsley, chopped

Instructions:

1. In a white bowl, create a bed with the mixed greens.
2. In a separate bowl, flake the tuna with a fork. Add chickpeas, cucumber, and parsley.
3. Dress the tuna mixture with lemon juice and olive oil. Toss gently to combine.
4. Spoon the tuna mixture over the bed of greens.
5. Top with crumbled feta cheese and an extra grind of black pepper.
6. Serve immediately.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz salmon fillet
• 1 tbsp white miso paste
• 1 tsp honey
• 1 tsp soy sauce
• ¾ cup cooked rice
• ¼ cup shelled edamame
• Sesame seeds and green onion for garnish (upgrade)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix the miso paste, honey, and soy sauce to form a glaze.
3. Place the salmon fillet on a baking sheet lined with parchment paper. Brush the miso glaze evenly over the top.
4. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily.
5. While the salmon bakes, mix the cooked rice with the shelled edamame and warm through.
6. Serve the glazed salmon over the edamame rice, garnished with sesame seeds and sliced green onion.

Macros (Approximate)

Ingredients (1 serving):

• 1 cup milk
• 1 scoop chocolate protein powder
• 1 tbsp peanut butter
• 1 small banana
• Handful of ice cubes

Instructions:

1. Add all ingredients to a blender.
2. Blend on high until smooth and creamy.
3. If the smoothie is too thick, add a splash more milk until it reaches your desired consistency.
4. Pour into a glass and enjoy immediately.

Macros (Approximate)

Ingredients (1 serving):

• 1 large tortilla
• 4 oz cooked chicken, shredded
• ¼ cup black beans, rinsed
• ¼ cup shredded cheese
• 2 tbsp Greek yogurt
• ½ tsp chipotle powder or adobo sauce
• 1 tsp oil for cooking

Instructions:

1. In a small bowl, mix the shredded chicken with Greek yogurt and chipotle powder.
2. Lay the tortilla flat. On one half, layer the chicken mixture, black beans, and shredded cheese.
3. Fold the tortilla in half over the filling.
4. Heat oil in a skillet over medium heat. Cook the quesadilla for 2-3 minutes per side, until golden brown and crispy and the cheese is melted.
5. Remove from pan, let cool for a minute, then slice into wedges and serve.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz raw shrimp, peeled and deveined
• 1 cup cooked rice (day-old works best)
• 1 tbsp garlic butter
• 1 tbsp soy sauce
• ½ cup mixed vegetables (peas, carrots, corn)
• 1 tsp cooking oil

Instructions:

1. Heat oil in a large skillet or wok over medium-high heat.
2. Add shrimp and cook for 2-3 minutes per side until pink and cooked through. Remove and set aside.
3. In the same skillet, add garlic butter. Once melted, add the mixed vegetables and sauté for 2 minutes.
4. Add the cooked rice, spreading it evenly in the pan. Let it cook without stirring for 2-3 minutes to develop crispy edges.
5. Add soy sauce and return the cooked shrimp to the pan. Stir everything together and cook for another 2 minutes until heated through.
6. Serve immediately on a black plate for contrast.

Macros (Approximate)

Ingredients (1 serving):

• 1 cup liquid egg whites
• ¼ cup crumbled feta cheese
• 1 cup fresh spinach
• ¼ cup diced tomatoes
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add spinach and tomatoes and sauté for 2-3 minutes until spinach is wilted.
3. Pour egg whites into the skillet, tilting to distribute evenly.
4. Cook for 3-4 minutes until the edges set, then sprinkle feta over one half.
5. Carefully fold the omelet in half and cook for another 1-2 minutes until the egg whites are fully set.
6. Slide onto a plate and season with salt and pepper.

Macros (Approximate)

Ingredients (1 serving):

• 2 oz chickpea pasta
• 3 oz grilled chicken, cubed
• ¼ cup cherry tomatoes, halved
• 2 tbsp fresh parsley, chopped
• 1 tbsp lemon juice
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook chickpea pasta according to package directions. Drain and rinse with cold water.
2. In a large bowl, whisk together lemon juice, olive oil, salt, and pepper to make the vinaigrette.
3. Add the cooled pasta, grilled chicken, cherry tomatoes, and parsley to the bowl.
4. Toss everything together until well coated with the dressing.
5. Serve immediately or refrigerate for up to 3 days.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz lean ground beef
• 1 small sweet potato, diced
• 2 cups fresh spinach
• ½ tsp paprika
• 1 tsp cooking oil
• 1 egg (upgrade)

Instructions:

1. Heat oil in a large skillet over medium heat. Add diced sweet potato and cook for 10-12 minutes, stirring occasionally, until tender.
2. Push sweet potatoes to one side and add ground beef to the empty space. Cook, breaking it up with a spoon, until browned.
3. Drain any excess fat. Stir in paprika and mix everything together.
4. Add spinach and cook for 2-3 minutes until wilted.
5. If using the upgrade, fry an egg in a separate pan and place it on top of the skillet before serving.

Macros (Approximate)

Ingredients (1 serving):

• ½ cup rolled oats
• 1 cup milk
• 1 scoop vanilla protein powder
• ½ apple, diced
• ½ tsp cinnamon
• 1 tsp maple syrup (optional)

Instructions:

1. In a small saucepan, combine oats, milk, diced apple, and cinnamon.
2. Bring to a simmer over medium heat and cook for 8-10 minutes, stirring occasionally, until the oats are creamy and the apple is tender.
3. Remove from heat and stir in the vanilla protein powder until fully incorporated.
4. Add a splash more milk if needed to reach your desired consistency.
5. Drizzle with maple syrup if desired and serve warm.

Macros (Approximate)

Ingredients (1 serving):

• 1 pack high-protein ramen noodles
• 3 oz cooked chicken slices
• 1 soft-boiled egg
• 1 scallion, sliced
• 1 sheet nori (optional)

Instructions:

1. Cook the high-protein ramen noodles according to package directions.
2. While noodles cook, soft-boil an egg (cook for 6-7 minutes in boiling water, then transfer to ice water).
3. Pour the cooked noodles and broth into a deep bowl.
4. Top with sliced chicken, halved soft-boiled egg, and sliced scallions.
5. Add a sheet of nori on the side if using.
6. Serve immediately.

Macros (Approximate)

Ingredients (1 serving):

• 5 oz chicken breast, cubed
• ¾ cup cooked rice or quinoa
• 2 tbsp tzatziki sauce
• ¼ cup Kalamata olives
• ¼ cup diced cucumber
• 1 tbsp lemon juice + herbs for marinade
• 2-3 cherry tomatoes, charred (upgrade)

Instructions:

1. Marinate chicken in lemon juice and herbs for at least 30 minutes.
2. Cook the marinated chicken in a skillet over medium-high heat until cooked through, about 8-10 minutes.
3. If using the upgrade, char cherry tomatoes in the same skillet for 2-3 minutes until blistered.
4. Assemble the bowl with rice as the base, then top with cooked chicken, olives, cucumber, and charred tomatoes.
5. Drizzle with tzatziki sauce and serve.

Macros (Approximate)