Protein Granola

 Makes about 6 cups | prep: 5 minutes | cook: 30 minutes

 Serving size: 1/4 cup
 Calories: 167
 Protein 5 g | Carbohydrates 18 g | Fat 9 g | Fiber 3 g | Sugar 5 g | Sodium 8 mg

Ingredients:
 Dry:
o 3 cups uncooked rolled oats or quick-cooking oats
o 2 scoops (22 g) unflavored collagen peptides protein powder or other protein
powder (vanilla).
o 1 cup raw almonds, chopped or broken
o 1/4 teaspoon ground nutmeg
o 2 teaspoons ground cinnamon
o Pinch of coarse sea salt
o Extras:
 1/3 cup unsweetened dried cranberries/dried fruit
 1/2 cup raw walnut halves
 Wet:
o 2 teaspoons vanilla extract
o 1/4 cup coconut oil or olive oil
o 1/2 cup agave nectar or melted raw honey or maple syrup or apple honey

Cooking:

1. Preheat the oven to 325°F. Line a baking sheet with parchment paper.
2. In a large bowl, mix together the oats, protein powder, almonds, nutmeg, cinnamon,
salt, and extras (if using).
3. In a microwave-safe bowl, mix together the vanilla, coconut oil, and agave nectar.
Microwave for 15 to 20 seconds to warm the oil and meld the flavors.
4. Pour the wet ingredients over the dry ingredients and quickly fold and mix the
ingredients together ensuring that the oats and nuts are coated. Make sure that the
protein has not settled at the bottom of the bowl.
5. Spread out the granola mixture evenly on the baking sheet. Bake until golden brown,
about 30 minutes. Allow the granola to cool, then break it apart. Store in an airtight
container for up to 8 weeks.
 Turkey & Cheddar Oat Muffins

 Makes 12 muffins | prep: 15 minutes | cook: 30 minutes

 Serving size: 1 muffin
 Calories: 203
 Protein 10 g| Carbohydrates 19 g | Fat 10 g | Fiber 2 g | Sugar <1 g Sodium 594 mg

Ingredients:
 Olive Oil (for greasing)
 10 slices turkey
 Dry:
o 2 cups oat flour
o 1 tablespoon baking powder
o 1 teaspoon sea salt
o Pinch of black pepper
o 2 teaspoons dried sage
 Wet:
o 2 eggs
o 1 egg white
o 1+1/4 cups unsweetened almond milk
o 2 tablespoons olive oil or coconut oil
o 1 cup shredded cheddar cheese
o 1/2 red bell pepper, seeded and diced
o 1 cup chopped spinach
o 1/2 jalapeño, chopped

Cooking:
1. Preheat the oven to 350°F. Spray a muffin pan with nonstick cooking spray.
2. Set a large nonstick skillet over medium-high heat and spray it with olive oil spray or
cooking spray. Cook the bacon until crispy, about 3 minutes on each side. Place the
bacon on a paper towel and allow it to cool. Chop the bacon into small pieces.
3. In a large bowl, mix together the oat flour, baking powder, salt, pepper, and sage.
4. In a medium bowl, whisk together the eggs, egg white, almond milk, and olive oil.
5. Slowly add the wet ingredients to the dry ingredients and mix together using a
spatula.
6. Fold in the remaining ingredients. The batter should be thick and lumpy. If the batter
is too thick, add more almond milk 1 tablespoon at a time until the desired
consistency is reached.
7. Evenly divide the batter among the prepared muffin molds.
8. Bake in the oven for 25 to 30 minutes, or until a toothpick comes out clean when you
pierce a muffin. Allow the muffins to cool slightly before removing them from the
muffin pan. Store in an airtight container or resealable bag in the refrigerator for up to
4 days or freeze for 1 month.
 Coconut Quesadillas

 Makes 3 quesadillas | prep: 10 minutes | cook: 20 minutes

 Serving size: 1 quesadilla
 Calories: 246
 Protein 18 g | Carbohydrates 14 g | Fat 11 g | Fiber 2 g | Sugar 9 g | Sodium 340 mg

Ingredients:

 2 eggs
 4 egg whites
 2 tablespoons coconut cream (white stuff ontop of coconut milk)
 Pinch each of sea salt and black pepper
 Olive oil for greasing
 1 tablespoon minced garlic
 1/3 cup chopped cremini mushrooms
 1 bell pepper, seeded and chopped
 2 cups chopped spinach
 3 (8-inch) whole wheat tortillas
 2/3 cup shredded reduced-fat mozzarella cheese

Cooking:
1. Beat the eggs, egg whites, and coconut cream together in a medium bowl. Add the
salt and pepper and whisk together. Set aside.
2. Set a nonstick skillet over medium heat and spray it with olive oil. Add the garlic,
mushrooms, and bell pepper. Sauté for 8 to 10 minutes, until the onions are browned,
the mushrooms have lost their excess water, and the peppers are very soft and
beginning to brown.
3. Add the spinach and cook for about 1 minute, allowing it to wilt under the heat. Once
it has wilted, turn the heat to medium-high, then pour in the eggs.
4. Using a silicone or wooden spatula, pull the eggs from one side of the skillet to the
other, scrambling the eggs, about 3 minutes. Transfer the eggs to a bowl and put the
skillet back on the heat and spray it with olive oil.
5. Lay one tortilla flat on a plate and add a scant tablespoon of mozzarella to one side of
the tortilla, then add a third of the scramble on top of the cheese. Sprinkle another
tablespoon of mozzarella on top, then fold the tortilla closed—it should look like a
semicircle.
6. Place the filled tortilla in the skillet and cook for an additional 8 to 10 minutes,
flipping halfway through, or when the edges of the tortilla become brown and crispy.
Repeat with the remaining ingredients. Slice the cooked quesadilla down the middle
and enjoy.

Notes: Fridge for 3 days

 Moroccan Chicken

 Makes 4 servings | prep: 5 minutes | cook: 15 minutes

 Serving size:1 chicken breast
 Calories: 224
 Protein 31 g | Carbohydrate 3 g | Fiber <1 g | Sugar <1 g | Fat 9 g | Sodium 170 mg

Ingredients:

 1+ 1/4 pounds (four 5-ounce) boneless, skinless chicken breasts

 Marinade:
o 11/2 tablespoons olive oil
o 1 tablespoon 2% Greek yogurt
o 3 tablespoons fresh lemon juice
o 1 tablespoon minced garlic
o 2 teaspoons ground cumin
o 1 teaspoon ground coriander
o 1/2 teaspoon ground cinnamon
o 1 teaspoon smoked paprika
o 1/2 teaspoon ground turmeric
o 1/3 cup finely chopped fresh cilantro
o Sea salt and black pepper
o Olive oil for greasing
 Garnish: chopped fresh cilantro, red pepper flakes.
 Turkey Burger

 Makes 5 servings | prep: 5 minutes | cook: 15 minutes

 Serving size: 1/5 of recipe
 Calories 264
 Protein 28 g | Carbohydrates 3 g | Fat 16 g | Fiber <1 g | Sugar <1 g | Sodium 354 mg

Ingredients:
 1+1/2 pounds 93% lean ground turkey
 1 tablespoon minced garlic
 1 teaspoon ground cumin
 2 teaspoons dried oregano
 1/3 cup Kalamata olives, finely chopped
 3 ounces crumbled feta cheese
 1 cup finely chopped and packed spinach
 Pinch each of sea salt and black pepper
 Olive oil spray

Cooking:

1. Preheat the oven to 420°F.

2. Add all the ingredients to a large bowl and mix together thoroughly. Scoop out a large
fistful of meat, roll it into a ball, then flatten it to form a patty around 11/2 inches
thick. Repeat with the remaining meat to make 5 large patties of equal size. Once the
patties are formed, use your thumb to make a shallow indentation in the middle of
each patty to prevent them from forming a dome as they cook.
3. Set a large oven-safe nonstick skillet over medium-high heat and spray lightly with
olive oil. When the skillet is hot, add the patties.
4. Cook on one side for 3 to 4 minutes, until the edges are brown and seared, then flip
the patties over. Cook for an additional minute, then place the entire skillet in the
oven to cook until the internal temperature is 165°F, 9 to 11 minutes. You can also
bake them on a baking sheet lined with parchment paper or aluminum foil for 8 to 10
minutes.
5. Enjoy these as a burger with a toasted whole wheat bun, butter lettuce, cucumber
slices, thin red onion slices (optional), sliced tomato, and a little Greek yogurt instead
of mayo. Or pair a patty with salad, rice, quinoa, or even roasted vegetables!
 Mustard Chicken

 Makes 4 servings | prep: 5 minutes | cook: 15 minutes

 Serving size 1/4 of recipe
 Calories 274
 Protein 37 g | Carbohydrates 11 g | Fat 8 g | Fiber 1 g | Sugar 8 g | Sodium 397 mg

Ingredients:
 Sauce:
o 3 tablespoons spicy Chinese mustard or Dijon mustard or brown or yellow
mustard
o 1 tablespoon plus 1 teaspoon ketchup (or sriracha)
o 1 tablespoon melted raw honey
o 2 tablespoons apple cider vinegar or balsamic vinegar
o 1 teaspoon Worcestershire sauce or low-sodium soy sauce
o 1+ 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
o 1 tablespoon olive oil or olive oil spray
o 1 tablespoon minced garlic
o 1 small red bell pepper, seeded and diced
o 2/3 green bell pepper, seeded and diced
o 1/3 cup chopped red onion
o 1 tablespoon arrowroot powder
o Sea salt
 Garnish: chopped fresh cilantro, cracked black pepper

Cooking:
1. Mix together all of the ingredients for the sauce and set aside.
2. Using a paper towel, pat dry the pieces of chicken breast.
3. Set a large nonstick skillet over medium heat and add the olive oil. Once the oil is hot,
add the garlic, red and green bell peppers, and onion.
4. Cook until the bell peppers soften, and the onion is translucent, about 5 minutes,
being careful not to burn the garlic.
5. Increase the heat to medium-high, then add the chicken breast pieces. Cook until the
outside edges are seared and no longer pink, 8 to 11 minutes.
6. Mix the arrowroot powder with 1 tablespoon of water, then add it to the bowl of
sauce.
7. Reduce the heat to medium and add the sauce to the skillet. Quickly fold the chicken
and vegetables into the sauce, remove from the heat immediately, and allow the sauce
to thicken with the residual heat of the pan. Continue to fold the chicken into the
sauce.
8. Season to taste with salt and garnish just before serving.
 Quinoa Nuggets

 Makes 4 servings | prep: 20 minutes | cook: 35 minutes

 Serving size 1/4 of recipe
 Calories 252
 Protein 32 g | Carbohydrates 11 g | Fat 8 g | Fiber 2 g | Sugar <1 g | Sodium 313 g

Ingredients:
 1 cup cooked quinoa
 1/3 cup plus 1 tablespoon grated parmesan cheese
 2 teaspoons dried rosemary
 1/2 teaspoon garlic powder
 1/2 teaspoon onion powder
 Pinch of cayenne pepper (optional)
 Black pepper
 1 egg plus 1 egg white
 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

Cooking:
1. Preheat the oven to 350°F. Line a baking sheet with foil or parchment paper.
2. Spread out the cooked quinoa on the baking sheet. Bake in the oven until dry and
crispy, about 25 minutes, stirring once, monitoring it to ensure that it does not burn.
3. Once it is finished, allow it to cool to room temperature to get crunchy.
4. Increase the oven temperature to 420°F.
5. In a medium bowl, mix together the baked quinoa, parmesan, rosemary, garlic
powder, onion powder, cayenne (if using), and black pepper
6. In a small bowl, whisk together the egg and egg white.
7. Dip the chicken chunks in the egg mixture, then coat with the quinoa mixture.
8. Place the coated nuggets on the baking sheet and bake for 15 to 18 minutes.
 Roasted Red Pepper Hummus and Chicken Quesadillas

 Makes 4 servings | prep: 5 minutes | cook: 20 minutes

 Serving size 1 quesadilla
 Calories 374
 Protein 30 g Carbohydrates 31 g Fat 15 g Fiber 7 g Sugar 2 g Sodium 341 g

Ingredients:
 4 small (100-calorie) multigrain tortillas
 1/2 cup Roasted Red Pepper Hummus
 For the filling:
o 10 ounce cooked boneless, skinless chicken breasts, chopped, or 4 large
portobello mushroom caps, chopped
o 1/2 cup thinly sliced red onion
o 4 tablespoons crumbled goat cheese or shredded reduced-fat mozzarella or
Monterey Jack cheese
o 1/2 small avocado, sliced into 4 equal portions
o 1/3 cup chopped fresh cilantro (optional)
o Olive oil spray
 Garnish: pico de gallo, salsa, Greek yogurt, chopped fresh cilantro

Cooking:
1. Heat the tortillas in a microwave for about 10 seconds so they are easier to fold.
2. Spread about 2 tablespoons of hummus on each tortilla.
3. To one side of each tortilla, add 1/4 of the chopped chicken, a few red onion slices, 1
tablespoon of the cheese, 1/4 of the avocado, and cilantro (if using).
4. Fold the quesadilla in half.
5. Spray a nonstick skillet with olive oil and place over medium heat.
6. Once the skillet is hot, add the quesadilla and cook for 2 to 3 minutes on each side,
until the tortilla is golden brown. Press down on the quesadilla using a spatula so that
it flattens out and all ingredients are heated through. Repeat.
7. Remove from the skillet and enjoy with fresh pico de gallo, Greek yogurt instead of
sour cream, or homemade salsa.
8. Enjoy these hot or cold for your daily meal prep or a snack when you’re in need of a
pick-me-up!”
 Broccoli and Beef

 Makes 5 servings | prep: 5 minutes | cook: 15 minutes

 Serving size 1/5 of recipe
 Calories 263
 Protein 21 g Carbohydrates 15 g Fat 14g Fiber 2 g Sugar 8 g Sodium 435 g

Ingredients:

 1 pound boneless sirloin or lean flank steak, sliced into thin strips
 For the sauce:
o 3 tablespoons low-sodium soy sauce
o 1 tablespoon peeled and minced fresh ginger
o 1/2 cup low-sodium beef stock
o 11/2 tablespoons arrowroot powder
o 3 tablespoons coconut sugar or 1/4 teaspoon (1 g) stevia in the raw
o 1 tablespoon olive oil
o 11/2 tablespoons minced garlic
o 4 cups broccoli florets
 Garnish: sliced green onion, lime wedges

Cooking:
1. Slice the steak into 1/4-inch-thick pieces about 2 inches in length.
2. To make the sauce, mix together the soy sauce, ginger, stock, arrowroot, and sugar.
Set aside.
3. Set a large nonstick skillet over medium heat and add the olive oil. Once the oil is
warm, add the garlic and cook for 1 to 2 minutes, being careful not to burn the garlic.
4. Increase the heat to medium-high and add the pieces of sirloin. Cook for 3 to 4
minutes, until the outer edges of the steak are seared.
5. Reduce the heat to medium, then pour in the sauce. Stir immediately so the sauce does
not clump, then add the broccoli florets.
6. Cook, stirring, for 2 minutes, then remove the skillet from the heat and allow the
residual heat to cook everything through, about 4 minutes. Garnish with green onions
and lime wedges just before serving.