Heat

HEAT
eat
meal prep that doesn't suck.
anything can be meal prep...
If you are looking for a cookbook that includes
100% "clean", all organic, *lowest calorie
possible* meal prep recipes...this is not the one.
BUT, if you've been searching for balance,

freedom, or satisfaction within your meals after
years of (rather bland) restriction and guilt
surrounding your food choices...welcome, you're
in good company here.
My hope is that these quick and realistic (but

also deliciously satisfying) recipes will open your
eyes to what it means to truly live a life of
balance. A life where you FEEL your best, inside
and out, because you're actually LIVING (and no
longer just living to diet).
As you work your way through the magic of

these pages, and you fill your meal prep
containers with new and exciting recipes each
week, my hope is that you're able to view meal
prep (and food in general) in a whole new light.
Anything can be meal prep.

There's a time and a place for ALL types of food.
And most importantly...life is too short to eat
food you hate (or make meal prep that
sucks).
important
INFO:
if you would like

to get your
cookbook printed
in color/bound I
highly recommend
this company!
I have included an ESTIMATED calculation of macros for each recipe based on the amounts provided in the
recipe and the brands I have available locally. Please know your macro amounts may vary based on portion
sizes, brands, etc. The amounts listed are just suggestions based on my own preference but please know
you are encouraged to modify these amounts/ingredients based on YOUR calorie needs and personal
preferences. For most accurate calculation of macros you can individually weigh and log ingredients you
use. By purchasing this product you are agreeing to do so at your OWN risk. I, MaKayla Thomas, am not
liable for any damage/injury that may occur. You assume any and all liability and financial responsibilities,
and agree to be held liable of any/all injury/damage that may occur. None of the content included is intended
to treat or diagnose any possible illness. Please consult a physician prior to preparing or following the
included recipes and/or meal plan. Please do not discredit my hard work by copying, sharing, distributing
any material to any other individual(s) without permission. Doing so may result in necessary legal action.
You have full rights to print your own copy after purchase. All content created by MaKayla Kim Thomas.
How to save file to your phone's files!

MEAL PREP
cheat.sheet
you can use this guide to help you fill your macros, build meals, or get ideas
CARBS PROTEIN VEGGIES

Pasta Lean ground beef/turkey Store bought Pico (my FAV)
Veggie Pasta Ground Chicken Single serve Guac cups
Rice (instant, minute, brown, premade) Chicken tenderloins (or breast) Frozen Veggies/Steamer packs
Riced Cauliflower Tyson ready to eat chicken Salad mixes
Mashed Cauliflower Canned Chicken Stir fry veggies
Quinoa Rotisserie Chicken Bell peppers, banana peppers
Potatoes (red, brown, sweet, instant) Frozen Chicken Strips/Nuggets Cucumbers or pickles
Wraps Frozen meatballs Green beans (fresh or frozen)
Bread (I like Sara Lee 45 cal) Pork Tenderloin or chops Broccoli (fresh or frozen)
Pita Bread (I like Joseph brand) Steak Carrots
Tortillas (I like Mission Carb Balance) Shrimp Onion
Corn Tortillas or tostadas Salmon Potatoes (red, brown, sweet)
Tortilla Chips Crab Meat Zucchini/Squash
Rice Cakes Tuna or canned Salmon Tomatoes (regular + sundried)
Beans (black beans, pinto, refried) Deli meat (turkey/ham/pepperoni) Beans (black, pinto, refried)
Corn Turkey bacon/sausage Mushrooms
Popcorn Spam Avocados
Squash Tofu/Soy Spinach
Eggs or Eggbeaters
Hardboiled Eggs
SAUCES/FATS Protein Powder/Shakes/Bars

Jerky, meat sticks
Light or Reduced Fat Mayo

Avocado Oil (I like Chosen brand)
Light Italian Dressing (I like Olive Garden brand)
Kikkoman Teriyaki Sauce (Walmart) EXTRAS
Light Yum Yum Sauce (Walmart)
Honey Mustard Knorr Tomato Bouillon (for Mexican rice)
Ranch (I like Litehouse) Maggi granulated chicken bouillon
Bolthouse Cilantro Avocado Ranch
Better than bouillon paste (in a jar)
Bitten salad dressings (good fruity flavors)
BBQ sauce (I use reg. but heard G Hughes is good)
Slap ya mama seasoning
Frank's Hot Sauce or buffalo sauce Lily's chocolate chips
Ketchup, mustard Fairlife protein shakes
Salsa (I like Fresh Cravings brand from Walmart) Nutpods coffee creamer
White Queso (I like Pancho's or marketside) Coconut Secrets Coconut Aminos (good
Tzatziki sauce (I like marketside) soy sauce replacement if you want lower
Pesto, Alfredo, Marinara sauces (I like Classico) sodium)
Marketside spinach and artichoke dip (in moderation) Swerve sugar replacement (tastes less
Laughing Cow Cheese Wedges artificial than Splenda to me)
Babybel Cheese Wedges
Honey (I like Mike's Hot Honey for
Enchilada sauce (red or green, I get the kind in a can)
Plain Greek Yogurt (I use for sauces or in place of cooking too)
sour cream)
Squeezable minced garlic (just makes life easier)
Guacamole/avocados
Nut butters *this is just a quick guide to give you examples of things I
Nuts (cashews, peanuts, pistachios, almonds) like and use regularly, it definitely doesn't include everything
so feel free to add your own preferences to your list!*
THE
basics
back to basics with these protein sources that can
easily become the star of any (meal prep) show!
Airfryer.Chicken
So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to salads, stir fry,
pastas, or casseroles. This chicken is great for meal prep! I get the tenderloins instead of
breast because they're smaller so they thaw/cook much faster and more evenly!
ingredients:
2 chicken tenderloins (thawed)
like this!
1/4 tsp of each: salt, pepper,

garlic powder, paprika
directions:
1. Make sure chicken tenderloins are
thawed and patted dry.
2. Flatten them out a little bit (you can use a
meat tenderizer or a press them with the
bottom of a cup to flatten).
3. Mix all seasonings together in a small
bowl, then rub seasoning mixture on both
Yield/servings: 1
sides of chicken
(2 tenderloins = 1 serving)
4. Set air fryer for 400 and cook for 5
minutes, flip chicken, then continue to
macros (approx)
per 1 serving: cook for another 5 minutes.
Calories: 100 5. Let them rest on a cutting board for a
Fat: .5
couple minutes before slicing
Protein: 22
Net Carbs:0
Click here to see the air fryer I use!

Stirfry.Chicken
A great option if you do not have access to an air fryer!
(chicken teriyaki shown)
ingredients:
2 chicken tenderloins (thawed)
1/2 tsp of each: salt, pepper,

garlic powder, paprika
nonstick cooking spray or oil

(I like avocado oil)
directions:
Make sure chicken tenderloins are thawed and
patted dry.
Cut chicken into bite sized pieces
Get a large skillet, set heat to medium-high (knob

should be on 7-8), and drizzle a small amount of oil
or cooking spray.
Let this get hot BEFORE adding chicken (this will help
the chicken get nice and golden on the outside, and
not be white/soggy).
Yield/servings: 1 Once skillet is hot add chicken and spread out so
(2 tenderloins = 1 serving) chicken is evenly distributed in skillet and not piled
on top of each other.
macros (approx) Let this sit until underside is golden brown, then toss
per 1 serving: with a spatula to get other side golden brown.
Calories: 100 You'll know the chicken is done when you're able to
Fat: .5 easily cut a piece in half using your spatula and
Protein: 22 inside is white (no pink remains)
Net Carbs:0
Added seasonings/sauces of choice
Steak.
There's a million ways to cook a steak, I just want the easiest one. This
steak is great for meal prep, perfect in bowls, salads, wraps, or alone!
ingredients:
Steak (cut of choice, I usually
just get sirloin)
seasonings of choice: I always

use seasoning salt + pepper
(usually minced garlic)
1 TBS butter (or Avocado oil)
directions:
1. Make sure steak is thawed and patted dry.
2. Rub seasoning mixture on both sides
3. Melt butter (or oil) in a large skillet with heat
on med/high, let this get hot BEFORE adding
steak.
4. Once hot, add steak (it should sizzle) and just
let it sit until the underside is brown. Then flip.
*The amount of time you cook your steak will
depend on how "done" you prefer yours to be.
Yield/servings: 4oz. steak
(macros shown for steak alone) (You can google specific time amounts if you
need to).
5. Once both sides have been seared and steak
macros (approx) is done to your liking, let it rest on a cutting
per 1 serving:
board for a couple minutes before slicing!
Calories: 220
Fat: 14
Protein: 22
Net Carbs: 0
Pork.Tenderloin
For some reason, meat like steak and tenderloins have always been intimidating
to me. This one is so good and easy though, the sauce is perfection.
ingredients:
1 pork tenderloin (I usually get
Smithfield brand)
oil (I use avocado oil)
Sauce:
1 TBS butter
1/4 cup chicken broth
1 TBS soy sauce
1 tablespoon brown sugar
1 tsp Italian seasoning
1 tsp minced garlic
Oven directions:
1. Cover the bottom of a large skillet with a
little bit of oil. Let this get hot, then sear the
outside of tenderloin on all sides until each
side is golden brown. (If using air fryer, see
next page).
2. Place seared tenderloin on a foil lined baking
sheet + bake at 450 until pork is done (mine
usually takes about 45 minutes but this will
depend on how big yours is).
3. Let this rest for 10 minutes before cutting.
Yield/servings: 1 filet = approx. 4. While tenderloin is baking, prepare sauce:
4 servings (or 8 slices total)
SAUCE: In the same skillet you seared meat
(don't wash out), melt 1 TBS butter, a little
macros (approx) minced garlic, salt, pepper, 1 tsp Italian
per 1 serving: seasoning, 1 tablespoon brown sugar, 1/4 cup
chicken broth, a couple splashes of soy sauce
Calories: 198 and simmer for a few minutes. Slice tenderloin
Fat: 10 then drizzle sauce over slices and veggies.
Protein: 23
Net Carbs: 2
Pork.Tenderloin.2
For some reason, meat like steak and tenderloins have always been intimidating
to me. This one is so good and easy though, the sauce is perfection.
ingredients:
1 pork tenderloin (I usually get
Smithfield brand)
Sauce:
1 TBS butter
1/4 cup chicken broth
1 TBS soy sauce
1 tablespoon brown sugar
1 tsp Italian seasoning
1 tsp minced garlic
air fryer directions:

1.Preheat air fryer to 400F
Click here to see the air fryer I use!
2.I usually cut my tenderloin in half, then place each
half in air fryer and cook on 400F for 15 minutes, then
flip and continue cooking for another 10 or so
minutes (sometimes longer, cook time will vary
depending on how big your tenderloin is. Internal
temp should be 145-160F, or meat will be white and
juicy when done).
Yield/servings: 1 filet = approx.
4 servings (or 8 slices total) 3.Let it rest for about 10 minutes before slicing.
SAUCE: In a skillet melt 1 TBS butter, a little minced

macros (approx) garlic, salt, pepper, 1 tsp Italian seasoning, 1
tablespoon brown sugar, 1/4 cup chicken broth, a
per 1 serving: couple splashes of soy sauce and simmer for a few
Calories: 167 minutes. Slice tenderloin then drizzle sauce over
Fat: 7 slices and veggies.
Protein: 23
Net Carbs: 2 If you do not have an air fryer, you can make your tenderloin
in the oven using the recipe before this one!
Salmon.bites
This can be prepared in chunks, or as a whole filet. I prefer the chunks because
they get perfectly crispy on the outside and flaky/tender on the inside!
ingredients:
1 lb. salmon filet (make sure you
take the scales off, the worst part
I'm so sorry)
Glaze(goes on before air frying):

-3 TBS teriyaki sauce
-1 TBS honey
-1-2 tsp brown sugar (or sugar
substitute)
-Squeeze of lemon juice
directions:
1. Make sure salmon is de-scaled/skin removed
and cut into bite sized chunks
2. Mix glaze ingredients together in a bowl, and
toss chunks until evenly coated
3. Spray air fryer with cooking spray and evenly
space chunks out
4. Air fry for 5-6 min. on 400F
*if you air fry the filet whole instead of in chunks,

Yield/servings: 1lb. filet = your cook time will be longer*
approx. 2 servings
macros (approx)
per 1 serving:
Calories: 477
Fat: 27
Protein: 42
Net Carbs: 14
Easy.Shrimp
So quick, easy, and flavorful. Switch up the toppings/seasonings, add it to
salads, stir fry, pastas, or casseroles. This shrimp is great for meal prep!
ingredients:
15 large frozen tail-off
shrimp
salt, pepper, garlic powder,

paprika, cajun seasoning of
choice
nonstick cooking spray
directions:
1.Make sure shrimp is thawed and patted dry.
2. Sprinkle seasoning mixture on both sides.
3. Set air fryer for 370 and cook for 4 minutes, flip,
then continue to cook for another 3-4 minutes.
4. Drizzle with whatever sauce you like (sometimes I

drizzle with teriyaki sauce, honey, or a squeeze of
lemon depending on what I'm using them for!)
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 188
Fat: 3
Protein: 39
Net Carbs: 0
Easy.Mexican.Rice
This is a lazy girl's dream! So easy and only takes 5 minutes. This rice is very
versatile and can be used as a side, or the base of any meal prep bowl.
ingredients:
1 cup instant rice (or if using
rice maker you can use regular
rice)
1 cup water
1/2 tsp Knorr Caldo De Tomate

seasoning (walmart)
pinch of salt
directions:
1.Mix water and tomato seasoning together in a bowl
(it should be a light orange color)
2. Add uncooked rice to seasoned water
3. Microwave according to back of instant rice box

(usually about 5 min)
4. Fluff with a fork
Yield/servings: 2
macros (approx)
per 1/2 cup serving:
Calories: 90
Fat: 0
Protein: 2
Net Carbs: 19
THE
bowls
bowls (or tupperware containers) with layers of
satisfying and delicious ingredients to keep you full
and focused on your goals all week long.
.chicken.cheese+Rice.bowl
ingredients:
*recipe is for 3 portions if following
suggested servings, modify amounts to
fit your needs/amount of bowls desired*
1.5 cups Mexican rice (see recipe

on pg. 13)
6 boneless skinless chicken

tenderloins (see recipe on pg.6)
White Queso (I use Marketside or

Pancho's brand)
Optional veggies of choice (I

usually add cooked broccoli)
directions:
1. Prepare your chicken (see recipe on pg. 6)
2. Get rice ready while chicken is cooking (see pg.13)
3. Heat queso up
4. Assemble bowls/tupperware in this order:

-1/2 cup rice (bottom layer)
-Optional layer of veggies
-2 chicken tenderloins (sliced)
-1-2 TBS white queso
(suggested amounts provided as an example but of

macros (approx) course modify to fit your preference/needs)
per 1 serving:
Calories: 332
Fat: 4
Protein: 35
Net Carbs: 40
.beef.enchilada.bowl
ingredients:
1 cup Mexican rice (see recipe on

pg. 13)
lean ground beef (or turkey) + 1

taco seasoning packet
1 can reduced fat refried beans
1 can red enchilada sauce

Pancho's brand)
Pico (I use store bought)

directions:
1. Cook ground beef in a skillet, and season with taco
Shredded Cheese of choice
seasoning packet (or seasonings of choice)
Optional toppings: crushed tortilla
chips, sour cream, shredded lettuce 2. Prepare rice (see pg.13)

-1/4 cup refried beans
-1/2 cup ground taco meat
-1/4 cup enchilada sauce
-1 TBS shredded cheese
-1 TBS pico (top layer)
macros (approx) -crushed chips on top
per 1 serving: (suggested amounts provided as an example but of
Calories: 347 course modify to fit your preference/needs)
Fat: 10
Protein: 32 *if eating right away, microwave to melt cheese, if
Net Carbs: 27 saving for later, store in air tight containers and heat
thoroughly before eating*
.chicken.enchilada.bowl
ingredients:

pg. 13)

1 can black beans (drained/rinsed)
1 can green enchilada sauce (or

red)

Pancho's brand) directions:
Pico (I use store bought) 1. Prepare your chicken (see recipe on pg. 6)
3. Mix together sauce ingredients in a bowl

-1/4 cup black beans
-1/4 cup enchilada sauce
macros (approx) -1 TBS pico (top layer)
Fat: 6
.fiesta.lime.chicken.bowl
ingredients:

pg. 13)

Fiesta Lime Sauce

(split evenly amongst bowls):
directions:
1/4 cup light mayo
Squeeze of lime juice
splash of hot sauce 2. Get rice ready while chicken is cooking (see pg.13)
1/4 tsp chili powder, garlic powder,
seasoning salt (cayenne here if you like 3. Mix together sauce ingredients in a bowl
spicy)
optional TBS plain greek yogurt
-Fiesta lime sauce
macros (approx) (suggested amounts provided as an example but of
per 1 serving: course modify to fit your preference/needs)
Calories: 289
Fat: 7 *if eating right away, microwave to melt cheese, if
Protein: 28 saving for later, store in air tight containers and heat
Net Carbs: 22 thoroughly before eating*
.southwestern.power.bowl
ingredients:

pg. 13)

Chipotle sauce of choice (I use

Blue Top brand from Walmart)
Optional toppings of choice:

directions:
shredded cheese, shredded 1. Prepare your chicken (see recipe on pg. 6)
lettuce, sour cream, etc.
Assemble bowls/tupperware in this order:

-1-2 TBS chipotle sauce
course modify to fit your preference/needs)
macros (approx) Switch up the protein with steak or pork in these for a
per 1 serving: yummy meal prep option!
Calories: 281
Fat: 7
Protein: 27
Net Carbs: 22
..burrito.bowl
ingredients:
1.5 cup Mexican rice (see recipe

on pg. 13)
1 lb. lean ground beef (or turkey)

1 taco seasoning packet
2 TBS salsa (or pico)
1/2 cup reduced fat refried beans

Pancho's brand)
Optional toppings: pico, guac,

directions:
shredded cheese, crushed tortilla
1. Cook ground beef in a skillet, and season with
chips, sour cream, shredded lettuce
taco seasoning packet (or seasonings of choice), stir
in 1/2 cup fat free refried beans (I promise you can't
taste them, they just help consistency), and salsa or
pico.
2. Prepare rice (see pg.13)

-1/2 cup ground taco meat mixture
-Other toppings of choice
macros (approx)
Fat: 9
Protein: 30 *if saving for later, store in air tight containers and
Net Carbs: 21
heat thoroughly/add queso right before eating*
..fajita.bowl
ingredients:
1.5 cup Mexican rice (see recipe

on pg. 13)

tenderloins
1 fajita seasoning packet OR 1 tsp

each: chili powder, garlic powder,
cumin
1 yellow onion
2 bell peppers (I like red, yellow, or
orange, but some prefer green)
directions:
Pancho's brand) 1. Season chicken with HALF of seasoning mixture or
fajita seasoning packet and cook (recipe on pg. 6)
Optional toppings: pico, guac,

shredded cheese, crushed tortilla 2. Prepare rice (see pg.13)
chips, sour cream, shredded lettuce
3. Thinly slice your onion/peppers and saute in a
large skillet on medium/high heat until tender, not
mushy. Season with the remaining half of your
seasoning mixture (or packet).

-pepper/onion mixture (divided evenly amongst
macros (approx) containers)
per 1 serving: -2 sliced chicken tenderloins
Calories: 214 -1-2 TBS white queso
Fat: 4 -Other toppings of choice
Protein: 27
Net Carbs: 18
.chicken.gyro.bowl
ingredients:
Suddenly Pasta Salad (prepared

according to box)

tenderloins (see recipe on pg. 6)
Pico (store bought) + 1 diced

cucumber
Tzatziki sauce (I get marketside

brand from Walmart)
Feta cheese directions:

2. Prepare pasta salad and dice cucumber

-1/3 cup pasta salad
-pico + cucumbers (to taste)
-1 TBS tzatziki sauce drizzled over top
-Sprinkle of feta cheese (approx 1 tsp)

macros (approx)
per 1 serving:
Calories: 242
Fat: 7
Protein: 27
Net Carbs: 20
.chicken.alfredo.bowl
ingredients:
approx. 1/2 box pasta noodles of

choice (I use ziti or rotini noodles)

veggie(s) of choice (I usually use a

broccoli microwave steamer bag)
Alfredo sauce of choice
Shredded skim mozzarella

directions:
*can substitute pasta for zucchini
noodles, protein pasta, or do a mixture
of half noodles/half veggies for lower 2. Boil pasta and cook veggies following package
calorie option* instructions

-1/2 cup pasta (bottom layer)
-1/2 cup cooked broccoli
-1/3 cup alfredo sauce (or more to taste)
macros (approx)
per 1 serving: *if eating right away, microwave to melt cheese, if
Calories: 360 saving for later, store in air tight containers and heat
Fat: 8 thoroughly before eating*
Protein: 32
Net Carbs: 35
.pizza.pasta.bowl
ingredients:

1 lb. ground Italian turkey sausage

(or lean ground beef)
Marinara sauce of choice
veggie(s) of choice (optional but

can add broccoli microwave
steamer bag, spinach, bell
peppers, tomatoes, mushrooms--
any pizza topping is good here!)
Turkey pepperonis directions:

Shredded skim mozzarella 1. Brown your ground meat, drain, and season (I usually
use salt, pepper, garlic powder, italian seasoning) and
Filling:
5 oz container plain unflavored add jar of marinara sauce, let simmer while you prepare
greek yogurt everything else.
1/4 cup mozzarella
1/2 cup parmesan cheese 2. Boil pasta and cook veggies following package
1/4 tsp garlic + italian seasoning
instructions
3. Mix together filling ingredients in a bowl, set aside

-thin layer of filling mixture
-1/3 cup (or more) meat sauce layer
macros (approx) -6 turkey pepperonis (and other veggie toppings)
per 1 serving: -2 TBS shredded cheese
Calories: 425
Fat: 18
Protein: 26
*if eating right away, microwave to melt cheese, if
Net Carbs: 37
saving for later, store in air tight containers and heat
.chicken.parm.bowl
ingredients:


veggie(s) of choice (I usually use a

broccoli microwave steamer bag)

directions:
*can substitute pasta for zucchini
noodles, protein pasta, or do a mixture
of half noodles/half veggies for lower 2. Boil pasta and cook veggies following package
calorie option* instructions

-1/2 cup cooked broccoli
-1/2 cup marina sauce (or more to taste)
macros (approx)
per 1 serving: *if eating right away, microwave to melt cheese, if
Calories: 364 saving for later, store in air tight containers and heat
Fat: 6 thoroughly before eating*
Protein: 32
Net Carbs: 38
.marry.me.chicken.bowl
ingredients:

choice (I use Barilla protein penne
or ziti noodles)

Alfredo sauce of choice
1/2 cup chicken broth or milk
veggie(s) of choice
I use some finely chopped mushrooms,
sundried tomatoes (from a bag), and
1-2 cups fresh spinach
directions:
2. Boil pasta following package instructions
*can substitute pasta for zucchini 3. In a large skillet, melt a tiny dab of butter (or oil), saute
noodles, protein pasta, or do a mixture finely diced mushrooms until tender, add 1/3 cup sundried
of half noodles/half veggies for lower
tomatoes, season with 1/2 tsp garlic, italian seasoning,
calorie option*
seasoning salt, pinch of red pepper flakes. Add 1/2 jar
alfredo sauce and 1 cup chicken broth or milk. Simmer until
thickened. Add spinach and stir until wilted.

-1/2 cup sauce (or more to taste)
macros (approx) -1 TBS shredded cheese
per 1 serving: (suggested amounts provided as an example but of course
Calories: 273 modify to fit your preference/needs)
Fat: 5
Protein: 29 *if eating right away, microwave to melt cheese, if saving for
Net Carbs: 26 later, store in air tight containers and heat thoroughly before
eating*
..lasagna.bowls
ingredients:

choice (I use rotini noodles)
1 lb. ground Italian turkey sausage

(or lean ground beef)
veggie(s) of choice (optional but

can add broccoli microwave
steamer bag, spinach)

directions:
Filling: 1. Brown your ground meat, drain, and season (I usually
5 oz container plain unflavored use salt, pepper, garlic powder, italian seasoning) and
greek yogurt
1/4 cup mozzarella add jar of marinara sauce, add spinach here if you're
1/2 cup parmesan cheese using it, let simmer while you prepare everything else.
1/4 tsp garlic + italian seasoning
2. Boil pasta and cook veggies following package
instructions
3. Mix together filling ingredients in a bowl, set aside

-veggies (if you're adding)
-thin layer of filling mixture
macros (approx) -1/3 cup (or more) meat sauce layer
Calories: 423
Fat: 19
Protein: 26
Net Carbs: 36
..Pesto.bowls
ingredients:

choice (I use rotini noodles)
8 boneless, skinless chicken

tenderloins (or rotisserie chicken)
Pesto sauce of choice (I use

Classico)
Veggies (to taste): cherry or grape

tomatoes, spinach, red onion
(olives would be good in this if
you're an olive gal)
directions:
Feta cheese
1.Cook chicken (see recipe on pg. 6)
2. Boil pasta according to package directions
3. Sauté veggies in a skillet with a little olive oil until

tender (not mushy), season with salt, pepper, garlic,
Italian seasoning.

-1/2 cup veggies
-1/4 cup pesto sauce
-1 tsp feta cheese
macros (approx)
per 1 serving:
Calories: 486
Fat: 25
Protein: 31
Net Carbs: 33
.Big.Mac.bowl
ingredients:
2 cups Instant rice of choice (OR

you can use diced/crispy red
potatoes for the carb in this bowl)
1 lb. lean ground beef (or turkey) I

season mine with seasoning salt,
garlic powder, onion powder,
pepper
diced dill pickles + yellow onion
Sauce (makes enough for 4 bowls):

directions:
-1/4 cup light mayo 1. Cook ground beef in a skillet, and season/drain
-2 TBS ketchup
-2 teaspoons yellow mustard
-2 TBS diced pickles 2. Prepare rice (or bake/air fry diced potatoes until
crispy)

-1/2 cup rice
-1/2 cup ground meat
-diced onion/pickle to taste
-Big Mac Sauce on top
macros (approx)
per 1 serving:
Calories: 356 *if eating right away, microwave to melt cheese, if
Fat: 14 saving for later, store in air tight containers and heat
Protein: 30 thoroughly before eating*
Net Carbs: 27
.Bacon.Cheeseburger.bowl
ingredients:
1.5 cups instant rice

season mine with seasoning salt,
garlic powder, onion powder,
pepper
diced burger toppings of choice

(dill pickles, tomato, yellow onion)
Bacon Bits
Burger sauce (to be divided evenly on

directions:
top of bowls): 1. Cook ground beef in a skillet, and season/drain
-2 TBS light mayo
-2 TBS ketchup
-1 teaspoon yellow mustard 2. Prepare rice and split evenly between 4 meal prep
-1/2 tsp cajun seasoning containers
-pinch of garlic powder, salt/pepper
-1/3 cup rice
-1/2 cup ground meat
-1-2 TBS burger sauce
-1 tsp bacon bits
-diced burger toppings of choice

Calories: 313
Fat: 12
.philly.cheesesteak.bowl
ingredients:
1 cup Instant rice
2-3 steak of choice (any kind, but I

typically use sirloin, OR ground
beef)
seasonings: salt, pepper, garlic,

steak seasoning of choice
1-2 green bell peppers
1/2 yellow onion
2 TBS soy sauce directions:

1. Get a large skillet and drizzle avocado oil (or any
Shredded cheese of choice (I
cooking oil) in the bottom, let this get hot. Add
usually use pepperjack or
mozzarella) flattened/chopped steak to skillet and cook until done
to your liking. Season with salt, pepper, garlic, and
soy sauce, toss to coat.
*if you're a sauce person (like me) you
can get an Au Jus gravy packet and
prepare according to package 2. Add thinly sliced onion and bell peppers to skillet
directions to serve with these bowls* and cook until tender (but not mushy).
3. Get rice ready (microwave)

-Steak/Veggie mixture (divided evenly amongst
macros (approx) containers)
Calories: 287
Fat:14
Protein:22
Net Carbs:18
.kfc.bowls
ingredients:
*recipe makes 4 portions if following
1 bag of riced cauliflower + 2 instant

mashed potato cups
6-8 Tyson air fried chicken strips

(or you can make multiple nuggets)
1 can corn (drained)
1 brown gravy mix packet
shredded cheese of choice
veggie of choice (can use a steamer

bag of broccoli or green beans to directions:
serve with this) 1.Prepare mashed potato cups and riced cauliflower
following package instructions, then mix these together,
set aside.
2. Air fry (or bake) chicken strips then cut chicken into
bite sized chunks.
3. Prepare gravy mix according to package instructions (I

cook mine in microwave).

-1/2 cup mashed potato/cauliflower mixture
-2 chicken strips (in bite size pieces)
-2 TBS corn
-2 TBS brown gravy
macros (approx)
(serve with side veggie of choice if preferred)
per 1 serving:
Calories: 300 (suggested amounts provided as an example but of
Fat: 12 course modify to fit your preference/needs)
Protein: 21
Net Carbs: 38 *if eating right away, microwave to melt cheese, if saving
for later, store in air tight containers and heat thoroughly
before eating*
Hibachi..bowls
ingredients:
Teriyaki Chicken:
6-8 boneless skinless chicken
tenderloins cut into bite sized pieces
2 TBS soy sauce
1/4 cup teriyaki sauce (I like
Kikkoman)
salt, pepper, garlic
Hibachi Veggies:
chopped veggies of choice (I usually
use zucchini, sliced yellow onion,
mushrooms, shredded carrot)
1/4 tsp garlic, pepper, ground
directions:
ginger 1.Cut chicken into bite sized chunks and sauté in a
2 TBS soy sauce large skillet (let it get hot before adding chicken).
Drizzle of teriyaki sauce Cook until chicken is white inside and golden brown
on the outside. Season with salt, pepper, garlic. Add
1.5 cups Rice (plain or fried): soy sauce, teriyaki sauce, and honey. Divide chicken
See next page for Fried Rice Recipe evenly into your meal prep containers, then use
skillet for next step.
2. Cut up veggies, in the same skillet you cooked

chicken (don't wash out), heat up a small drizzle of
oil. Add veggies and saute until tender but not
mushy. Season with garlic, pepper, and ground
ginger. (approx 1/4 tsp each), 2 TBS soy sauce,
drizzle of terikayki sauce. Add veggies evenly to
each meal prep container.
macros (approx)
per 1 serving:
3. Rice (make this plain or turn into fried rice if you
Calories: 239
prefer, see next page for fried rice recipe). Add 1/3
Fat: 1
cup rice to each meal prep container.
Protein: 30
Net Carbs: 25 4. Top with a small drizzle of Yum Yum sauce if you
prefer (Walmart).
fried.rice.
ingredients:
2 cups instant rice OR 2 packages
of Ready Rice steamer bags
(cooked and cooled)
1/2 cup frozen veggie bag

(peas/carrots/onion)
1 egg
Sauce:
3 TBS soy sauce
1/4 cup teriyaki sauce
1 TBS brown sugar (or substitute)
1/2 tsp garlic powder, ginger,
black pepper
directions:
makes approx: 5 servings
1.Cook rice and set it aside to cool (or cook it the
night before and store in a tupperware in the fridge
until you're ready to use)
2. Mix together sauce ingredients in a small bowl

and set aside.
3. In a large skillet sprayed with cooking spray,

turn heat on medium high and add frozen veggies,
saute until they are tender. Scoot them to the side
and add egg, let this scramble, then stir to
combine with veggies.
4. Add rice and pour sauce over, toss this around

macros (approx) until everything is evenly coated and combined.
per 1 serving:
Calories: 121
Fat: 1
Protein: 6
Net Carbs: 25
Chinese.chicken.noodle.bowl
ingredients:
SAUCE:
-1/4 cup soy sauce (or coconut aminos)
-1/4 cup teriyaki sauce (I like Kikkoman)
-1 TBS sugar (or sugar substitute)
-2 tsp peanut butter
1/2 box pasta (I use linguine or

fettuccini for this recipe)

directions:
veggies of choice (I usually use 1. Prepare your chicken (see recipe on pg. 6)
broccoli, thinly sliced red bell
pepper, shredded carrot, onion) 2. Boil pasta until done, then mix together sauce
ingredients in a bowl and add to cooked pasta
seasonings: garlic powder, ground
ginger, red pepper flakes 3. Saute and season veggies in a large skillet on
medium high heat until they are tender (but not
mushy), add these to your noodles/sauce.

-1/2 cup pasta/sauce/veggie layer (bottom layer)
-can top with additional teriyaki sauce if you prefer

macros (approx)
Calories: 266
Fat: 2.5
Chicken.Teriyaki.bowls
ingredients:

chopped veggies of choice (I usually

use 1.5 cups broccoli, sliced yellow
onion, 1/4 cup shredded carrot)
3 TBS soy sauce (or coconut aminos)

Kikkoman)
drizzle of honey (optional)

directions:
1.Cut chicken into bite sized chunks and sauté in a large
1/4 tsp garlic powder, ground
skillet (let it get hot before adding chicken). Cook until
ginger, pepper
chicken is white inside and golden brown on the outside.
1 cup rice
2. Scoot chicken over and add veggies to skillet and
sauté until tender but not mushy. Season everything with
1/4 tsp garlic powder, pepper, and ground ginger.
3. Once chicken is cooked and veggies are tender, add 3

TBS soy sauce, 1/4 cup teriyaki sauce, and a drizzle of
honey. Stir to combine and let it simmer until everything
thickens.

-1/3 cup rice
macros (approx) -Chicken/Veggie stir fry (divide it evenly amongst
per 1 serving: containers)
Calories: 233 -Can top with small amount of (store bought) yum yum
Fat: 1 sauce if preferred
Protein: 28
Net Carbs: 25
.beef.+.broccoli.bowl
ingredients:
1 cup white rice (I typically use

instant or Annie Chun's sticky
rice packs for these)
2-3 steak of choice (any kind, but I

typically use sirloin) see recipe on
pg. 7
Broccoli (could add other veggies

too if you prefer)
Teriyaki sauce (I like the Kikkoman

brand) directions:
1. Slice steak into thin slices, and cook to doneness
of liking (see recipe on pg. 7), drizzle some teriyaki
sauce over slices, set aside.
2. Get rice ready (microwave)

3. Prepare broccoli (you can sauté in a skillet until
it's tender, or prepare the microwave steamer bag)

-1/2 cup broccoli
-Steak (about 1 whole steak's worth or 1/2 cup?)
-Add more teriyaki sauce on top if preferred
macros (approx)
per 1 serving:
Calories: 324
Fat: 7
Protein: 47
Net Carbs: 18
Thai.Peanut.bowls
ingredients:

1 bag tri-colored cabbage mix

shredded carrots (to taste)
Rice of choice (I use 1 cup of instant

or 1 Annie Chun's sticky rice packs
for these)
peanuts for topping (optional)
SAUCE:
-3 TBS soy sauce (or coconut aminos) directions:
-1/4 cup teriyaki sauce (I like Kikkoman)
1. Prepare your chicken (see recipe on pg. 6), I
-2 TBS sugar (or sugar substitute)
drizzle mine with teriyaki sauce for these
-1 TBS peanut butter
-1/4 tsp ground ginger, garlic powder,
2. Prepare rice
just a small pinch of red pepper flakes
-optional squeeze of lime juice
3. Mix some shredded carrots into cabbage mix

-1/3 cup rice
-can top with additional teriyaki sauce if you prefer
-1 cup cabbage/carrot mixture on side
-sauce mixture drizzled over everything
-top with peanuts if you prefer
macros (approx)
Calories: 251
Fat: 6
Protein: 28 *if eating right away, microwave to soften cabbage,
Net Carbs: 22 if saving for later, store in air tight containers and
heat thoroughly before eating*
.Egg.Roll.bowls
ingredients:

season mine with garlic, ginger, and
black pepper
Diced veggies of choice (I use a

handful of yellow onion and
mushroom in this)
Shredded Purple Cabbage/Carrots

(or could use a bag of tri colored
coleslaw cabbage mix)

directions:
2 TBS soy sauce
1. Cook ground beef in a skillet, and season/drain,
Optional Peanut Sauce: add in a small handful of diced yellow onion and
-1 TBS peanut butter
-1 tsp siracha finely chopped mushrooms here too. Sauté until
-1 tsp soy sauce tender. Add in 1.5 cups of the shredded
-2 tsp sugar (or sugar substitute) cabbage/carrot mix and stir/sauté for a minute.
-dash of ginger/garlic powder
Add teriyaki and soy sauce, toss to combine.
-splash of water until it becomes a sauce
consistency
2. Prepare rice and split evenly between 4 meal
prep containers

-1/3 cup rice
macros (approx) -1/2 cup ground meat/veggie mixture
per 1 serving: -1-2 TBS optional peanut sauce drizzled on top
Calories: 276
Fat: 14
Protein: 25
Net Carbs: 24
Tropical.Chicken.bowls
ingredients:
1 bag of riced cauliflower + 1 bag of

Ready Rice

2 TBS soy sauce (or coconut aminos)

Kikkoman)
drizzle of honey (optional)
1/4 tsp garlic powder, ground

ginger, pepper
directions:
1.Prepare rice and riced cauliflower following package
1/3 cup diced pineapple chunks
instructions, then mix these together, set aside.
veggie of choice (can use a steamer
bag of broccoli or stir fry veggies of 2. Cut chicken into bite sized chunks and sauté in a
choice) large skillet (let it get hot before adding chicken). Cook
can garnish with some cashews if until chicken is white inside and golden brown on the
preferred outside.
Season with 1/4 tsp garlic powder, pepper, and
ground ginger.
3. Add 2 TBS soy sauce, 1/4 cup teriyaki sauce, and a

drizzle of honey. Add diced pineapple chunks and stir
to combine and let it simmer until everything thickens.
macros (approx) Assemble bowls/tupperware in this order:

per 1 serving: -3/4 cup rice/cauliflower mixture
Calories: 276 -Pineapple chicken mixture
Fat: 4 -Add side veggie of choice
Protein: 28
Net Carbs: 31 (suggested amounts provided as an example but of
.Aloha.burger.bowls
ingredients:
1 lb. lean ground beef (or turkey)
2 TBS soy sauce
1 can pineapple rings or chunks
Shredded cheese of choice
veggie of choice (shredded purple

cabbage is good cooked in the
directions:
meat with this) 1. Cook ground beef in a skillet, and season with
garlic powder, small amount of red pepper flakes,
tiny bit of ground ginger (or seasonings of choice),
add soy sauce and terikyaki sauce and stir until
combined.
2. Prepare rice, set aside.

-1/2 cup ground meat mixture and/or veggies
-1 pineapple ring (or pineapple chunks)
-1 TBS shredded cheese of choice

Calories: 385
Fat: 7 *if eating right away, microwave to melt cheese, if
sushi.Roll.bowl
ingredients:
9 oz shrimp (deveined/tail off)
1.5 cup Instant rice (I like Annie

Chun's sticky white rice packs for
this)
1 cucumber (diced)
1/4 cup shredded carrots
SAUCE:
1/4 cup light mayo
directions:
2 TBS light sour cream OR plain
unflavored greek yogurt 1. Cook shrimp (recipe on pg. 11) once done,
1 tsp soy sauce drizzle with a little teriyaki sauce
1 tsp sriracha
1 tsp honey 2. Prepare rice, chop cucumber, set aside.
small dash of ground ginger, garlic +
black pepper
3. Make sauce by adding all ingredients to a small
bowl and whisking until smooth. This will make 2-3
servings

-1/2 cup rice
-3 oz shrimp
-diced cucumber/shredded carrots
macros (approx)
per 1 serving: -drizzle of sauce over everything
Calories: 263
Fat: 8
Protein: 15
Net Carbs: 32
salmon.bite.bowl
ingredients:
1 salmon filet (cut into chunks)
Glaze(goes on before air frying):

-3 TBS teriyaki sauce
-1 TBS honey
-1-2 tsp brown sugar
-Squeeze of lemon juice
1.5 cup Instant rice (I like Annie

Chun's sticky white rice packs for
this)
1 cucumber (diced)
directions:
1/4 cup shredded carrots
1. Cook salmon bites (recipe on pg. 8)
SAUCE:
1/4 cup light mayo 2. Prepare rice, chop cucumber, set aside.
1 tsp soy sauce
1 tsp sriracha
1 tsp honey 3. Make sauce by adding all ingredients to a small
small dash of ground ginger, garlic + bowl and whisking until smooth. This will make 2-3
black pepper servings

-1/3 cup rice
-Salmon bites (divided evenly amongst bowls)
-diced cucumber/shredded carrots
-drizzle of sauce over everything
macros (approx)
per 1 serving:
Calories: 389
Fat: 12
Protein: 35
Net Carbs: 33
lettuce.wrap.bowl
ingredients:
1 lb. ground chicken or lean beef
finely diced veggies of choice (I use

matchstick carrots, mushroom,
onion)
1/4 tsp garlic, salt, ground ginger
optional peanuts
Romaine lettuce/salad mix

directions:
PEANUT SAUCE:
1 TBS peanut butter 1.In a large skillet, brown ground meat until done, add
1 TBS mayo veggies of choice and continue to sauté until tender. (add
1 tsp siracha peanuts too if using). Add teriyaki sauce + salt, garlic,
1 tsp soy sauce ginger. Add a splash of soy sauce too if you prefer.
2 tsp sugar (or sugar substitute)
dash of ginger + garlic powder
splash of water until it's consistency 2. Make sauce by adding all ingredients to a small bowl
you like and whisking until smooth. Set aside.

-1+ cup(s) lettuce/salad mix
-1/2 cup meat/veggie mixture
-drizzle of sauce over everything
-garnish of peanuts (optional)
macros (approx) (suggested amounts provided as an example but of course

per 1 serving: modify to fit your preference/needs)
Calories: 284
Fat: 16 *if not eating right away, pack filling and lettuce
Protein: 27 separately then heat meat + combine right when ready to
eat*
Net Carbs: 15
PIN-
wheels
if you know me at all, you know I'm a pinwheel girly to my core.
Try them and you'll see why. Low effort, minimal ingredients,
super quick, but MAX flavor. Here are a few favorites!
..buffalo.chicken..
pinwheels.
ingredients:
1 low carb tortilla of choice (I like
Mission Carb Balance)
1 small can of canned chicken

(drained)
1 laughing cow cheese wedge
1-2 TBS Frank's hot sauce (or to

taste)
2 TBS shredded cheese
Enjoy these cold or hot!
*if you don't like canned chicken

directions:
(seriously don't knock it til you try it in 1.Mix canned chicken (drained), laughing cow
these), you can substitute any other cheese, and hot sauce together in a bowl. It's
chicken-rotisserie, boiled, shredded,
etc. easiest if you mash with a fork.
2.Spread mixture over the surface of your

tortilla, and sprinkle shredded cheese over.
3.Roll tortilla (like a burrito) tightly!
4.Slice 1 inch wedges, it helps if you kind of

pinch the sides together as you slice
macros (approx) 5.Air fry slices on 370 for 5 min (or bake).
per serving:
Calories: 290 *if you have trouble with your pinwheels staying
Fat: 12 together you can use a toothpick to secure
Protein: 38 them (or use a piece of an uncooked spaghetti
Net Carbs: 5
noodle instead!)
..crack.chicken.pinwheels
(hot).
ingredients:
1 small 5 oz can of canned chicken

(drained)
1 teaspoon ranch dressing
1/2 tsp dry ranch seasoning packet
1 TBS bacon bits
Dipping sauce of choice (I usually

directions:
mix 1 TBS ranch with a small splash 1.Mix canned chicken (drained), laughing cow
of Frank's hot sauce)
cheese, ranch, ranch seasoning, bacon bits,
and shredded cheese together in a bowl. It's
easiest if you mash with a fork.
(seriously don't knock it til you try it in
these), you can substitute any other
chicken-rotisserie, boiled, shredded, etc.
tortilla

macros (approx)
per serving: 5.Air fry slices on 370 for 5 min (or bake).
Calories: 266
Fat: 11 *if you have trouble with your pinwheels staying
Protein: 33 together you can use a toothpick to secure
Net Carbs: 5 them (or use a piece of an uncooked spaghetti
noodle instead!)
..crack.chicken.pinwheels
(cold).
ingredients:

(drained)
1 teaspoon ranch dressing
1 TBS bacon bits
Fresh spinach or lettuce (optional)

directions:
of Frank's hot sauce) cheese, ranch, ranch seasoning, bacon bits,
and shredded cheese together in a bowl. It's
*if you don't like canned chicken easiest if you mash with a fork.
these), you can substitute any other 2.Spread mixture over the surface of your
chicken-rotisserie, boiled, shredded, etc. tortilla, top with spinach or lettuce

macros (approx) 5.Enjoy immediately or pack away for the

per serving:
perfect lunch!
Calories: 266
Fat: 11
*if you have trouble with your pinwheels staying
Protein: 30
together you can use a toothpick to secure
Net Carbs: 5
them (or use a piece of an uncooked spaghetti
noodle instead!)
..jalapeno.popper
.pinwheels
ingredients:

(drained)
1 TBS bacon bits
1 tsp (or more to taste) diced pickled

jalapenos

directions:
cheese, ranch seasoning, diced jalapenos,
bacon bits, and shredded cheese together in a
bowl. It's easiest if you mash with a fork.
chicken-rotisserie, boiled, shredded, etc.
tortilla

macros (approx)
per serving: 5.Air fry slices on 370 for 5 min (or bake). OR
Calories: 265
enjoy cold!
Fat: 11
Protein: 33 *if you have trouble with your pinwheels staying
Net Carbs: 7 together you can use a toothpick to secure
noodle instead!)
..BBQ.chicken.pinwheels
ingredients:
1 TBS BBQ sauce of choice
5 oz canned chicken (drained)
Finely sliced red onion

mix 1 TBS ranch with a small splash

chicken-rotisserie, boiled, shredded,
directions:
etc.
1.Spread BBQ sauce over the surface of
your tortilla
2.Add drained canned chicken, shredded

cheese, and red onion
4.Slice 1 inch wedges, it helps if you kind

of pinch the sides together as you slice
macros (approx) 5. Air fry on 370F for 5 minutes

per serving:
Calories: 281 *if you have trouble with your pinwheels
Fat: 10 staying together you can use a toothpick to
Protein: 31 secure them (or use a piece of an uncooked
Net Carbs: 4
spaghetti noodle instead!)
..chicken.bacon.ranch.
pinwheels.
ingredients:
1 small can of canned chicken

(drained)
1 teaspoon bacon bits

directions:
1. Spread laughing cow cheese over the
surface of your tortilla
2. Add chicken, cheese, and bacon bits
3. Roll tortilla (like a burrito) tightly
4. Slice 1 inch wedges
5. Air fry
6. Dip in ranch (I mix mine with hot sauce)
macros (approx)
per serving:
Calories: 260
Fat: 11
Protein: 33
Net Carbs: 6
..italian..pinwheels.
ingredients:
1/2 tsp dry ranch seasoning
3 slices deli ham
2 slices deli turkey
Turkey pepperonis (approx 5-6)
Banana peppers or pepperoncini
Spinach/lettuce
directions:
mix 1 TBS ranch with a small splash 1.Mix laughing cow cheese and DRY ranch
of Frank's hot sauce) seasoning together in a bowl then spread
over the surface of your tortilla
2.Add meats, banana peppers, and spinach

or lettuce

macros (approx)
per serving: Enjoy cold paired with your favorite sides
Calories: 277 for a quick + yummy lunch!
Fat:13
Protein: 32
Net Carbs: 5
..pizza..pinwheels.
ingredients:
1-2 TBS marinara or pizza sauce
4 slices deli ham
Turkey pepperonis (approx 5-6)
2 TBS mozzarella cheese
Banana peppers or pepperoncini or

other pizza toppings of choice

directions:
1.Spread marinara over the surface of your
tortilla
2.Add meats, banana peppers, pizza

toppings, and cheese on top

macros (approx) 5. Air fry on 370F for 5 minutes

per serving:
Net Carbs: 5
..Club..pinwheels.
ingredients:
1 single serve size container of

gauc
2 TBS crumbled bacon or bacon

bits
4 slices deli Turkey

directions:
1.Spread gauc over the surface of your
tortilla
2.Add crumbled bacon and turkey slices

5. Enjoy cold with your favorite sides for a

macros (approx) quick and yummy lunch!
per serving:
Net Carbs: 8
..fiesta..pinwheels.
ingredients:
1 laughing cow cheese
1/2 tsp taco seasoning packet
1 tsp ranch dressing
5 oz canned chicken (drained)
1 TBS pico (or to taste)
(optional TBS black beans/corn)

directions:
of Frank's hot sauce) 1.Mix canned chicken (drained), laughing cow
cheese, ranch, taco seasoning, and shredded
cheese together in a bowl. It's easiest if you
mash with a fork.

tortilla

macros (approx)
per serving: 5.Air fry on 370F for 5 minutes
Calories: 261
Fat: 10 *if you have trouble with your pinwheels staying
Protein: 32 together you can use a toothpick to secure
Net Carbs: 8 them (or use a piece of an uncooked spaghetti
noodle instead!)
..pesto.pinwheels.
ingredients:
1 TBS Pesto sauce (I like Classico)

bits
Feta or mozzarella cheese
Optional toppings: sun dried

tomatoes, onion, olives, etc.

directions:
1.Spread pesto over the surface of your
tortilla
2.Add crumbled bacon, turkey slices,

shredded cheese, and any other toppings of
choice

macros (approx)
per serving: 5. Air fry on 370F for 5 min.
Calories: 291
Fat: 14
*if you have trouble with your pinwheels
Protein: 21 staying together you can use a toothpick to
Net Carbs: 8 secure them (or use a piece of an uncooked
..Cran-turkey.pinwheels.
ingredients:
1 TBS light mayo mixed with 1 TBS

whole berry cranberry sauce (from
a can)

bits
Lettuce or spinach
*I know this one seems weird but just directions:

hear me out...the savory and sweet 1.Spread cranberry mayo over the surface of
combo works so well in this*
your tortilla
2.Add crumbled bacon and turkey slices, and

spinach/lettuce

5. Enjoy cold with your favorite sides for a

quick and yummy lunch! This one is great with
macros (approx) a side of granny smith apples and pecans!
per serving:
Calories: 259
*if you have trouble with your pinwheels staying
Fat: 12
together you can use a toothpick to secure
Protein: 19
Net Carbs: 15
noodle instead!)
..chunky.monkey.pinwheels
ingredients:
1 low carb tortilla

1 whole banana
1-2 TBS peanut butter or
nutella
additional add ins optional

(chocolate chips, nuts, coconut
flakes, brown sugar, honey,
sprinkles, nutella, etc.)
directions:
1. Spread peanut butter over entire
surface of tortilla
2. Place whole banana (don't slice) in
wrap then roll up tightly like a burrito
3. Slice in one inch thick pieces
4. Eat them cold OR sprinkle with
brown sugar and pop them in the air
fryer for a hot gooey treat!
5. Feel free to eat alone or dip in
macros (approx) chocolate or sprinkle with
per serving: cinnamon/honey
Calories: 271
Fat: 11
Protein: 10
Net Carbs: 26
QUICK+
easy
Sometimes you're hungry and you're hungry NOW. I get it. That's
how most of the following recipes were born. Quick + easy recipes
you can make it a hurry so you can get on with crushing your goals.
Buffalo.Mac.
ingredients:
1 single serve cup of microwave
mac and cheese (we DON'T need
the cheese packet) OR any cooked
pasta will work in this
5 oz canned chicken (drained) or

any cooked chicken will work
1-2 TBS Frank's Hot Sauce (or to

taste)
1 TBS PLAIN greek yogurt
2 TBS shredded cheese of choice (I

use cheddar or colby jack) directions:
salt, pepper, garlic or seasonings 1.Cook mac and cheese cup according to package
to taste directions (leave cheese packet out)
2. Add drained canned chicken, laughing cow

cheese, hot sauce, and greek yogurt to bowl and
mash with a fork until combined
3. Once mac and cheese cup is done, add noodles to

your chicken mixture, stir to combine
4. Top with shredded cheese + microwave for 45

Yield/servings: 1 seconds
macros (approx)
per 1 serving:
Calories: 391
Fat: 9
Protein: 34
Net Carbs: 41
single-serve
Buffalo.Chicken.Dip.
ingredients:

taste)
2 TBS shredded cheese of choice (I

use cheddar or colby jack)
directions:
cheese, and hot sauce to bowl and mash with a fork
until combined.
2. Top with shredded cheese + microwave for 1 min.

30 seconds.
3. Serve with tortilla chips of choice, or baby

carrots/celery!
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 193
Fat: 4
Protein: 34
Net Carbs: 3
Buffalo.Chicken.Quesadilla.
ingredients:

taste)
2 TBS shredded cheese of choice

(I use cheddar or colby jack)

directions:
cheese, and hot sauce to bowl and mash with a fork
until combined.
2. Add chicken dip to one side of a tortilla, sprinkle

with cheese, and fold tortilla over.
3. Heat a large skillet sprayed with cooking spray on

medium high heat, once warm, add quesadilla and
toast until underside is golden brown, flip and
continue toasting until other side is golden brown
Yield/servings: 1 and cheese inside is melted.
macros (approx)
per 1 serving:
Calories: 263
Fat: 7
Protein: 39
Net Carbs: 7
Stuffed.flatbread..
ingredients:
3-4 oz shredded chicken (any
cooked chicken will work,
rotisserie, canned, grilled, etc)
2 laughing cow cheeses
1/2 tsp DRY ranch seasoning
2 low carb tortillas of choice (I

like Mission Carb Balance)
1 tsp ranch dressing
other toppings of choice (I like

bacon bits and red onion in this
directions:
too) 1. Mix 1/2 tsp ranch powder into your 2 laughing
cow cheeses and cover the surface of 1 of your
tortillas with this
2. Add shredded chicken and other toppings of

choice (bacon bits, veggies, etc). Sprinkle with 2 TBS
shredded cheese.
3. Place second tortilla on top and add a SMALL

amount of ranch dressing on top of this tortilla
(maybe 1 tsp). Sprinkle with remaining cheese.
Yield/servings: 1
4. Air fry (or bake) on 370 for 5-6 minutes or until
macros (approx) crisp and cheese is melted.
per 1 serving:
Calories: 400 5. Cut in quarters and enjoy! I like to dip mine in a
Fat: 19 small amount of ranch mixed with hot sauce!
Protein: 43
Net Carbs:10
bbq.chicken.
Stuffed.flatbread..
ingredients:
rotisserie, canned, grilled, etc)
1-2 tsp ranch
2 low carb tortillas of choice (I

1 TBS bbq sauce of choice
other toppings of choice (I like

red onion and jalapenos in this
directions:
too) 1. Cover the surface of 1 of your tortillas with your
laughing cow cheese
2. Add shredded chicken and other toppings of

choice (bacon bits, veggies, etc). Sprinkle with 2 TBS
shredded cheese.
3. Add a SMALL amount of BBQ sauce on inside of

second tortilla and place on top of other tortilla (like a
sandwich). Use a small amount of ranch (maybe 1 tsp)
to cover your top tortilla then sprinkle with remaining
Yield/servings: 1 cheese.
macros (approx) 4. Air fry (or bake) on 370 for 5-6 minutes or until
per 1 serving: crisp and cheese is melted.
Calories: 353
Fat: 15 5. Cut in quarters and enjoy! I like to dip mine in a
Protein: 34 small amount of ranch mixed with hot sauce!
Net Carbs: 17
Pesto.Quesadilla.
ingredients:
rotisserie, canned, grilled,
etc)
1 tsp pesto sauce of choice (I

like Classico)
halved grape tomatoes (or

sundried tomatoes)
1-2 TBS shredded cheese of

choice (I use mozzarella, feta,
or provolone)
1 low carb tortilla of choice (I

directions:
1.Using 1 low carb tortilla, make a cut in the middle
that only goes halfway up
2. Imagine your tortilla is divided into 4 quarters, on

one quarter place chicken, on 2nd quarter pesto, 3rd
quarter tomatoes, 4th quarter layer with cheese.
3. Starting with 1st quarter, begin to fold so that this

quarter is now laying on top of the 2nd quarter. Then
fold that over into the 3rd, then finally the 4th quarter
(you should be left with a triangular shaped wrap).
Yield/servings: 1
4. Heat a large skillet sprayed with cooking spray on
macros (approx) medium high heat, once warm, add wrap and toast
per 1 serving: until underside is golden brown, flip and continue
Calories: 192 toasting until other side is golden brown and cheese
Fat: 8 inside is melted.
Protein: 24
Net Carbs: 6
Chicken.Pizza.
ingredients:
1 large can chicken (drained)
1 egg
1/2 cup parmesan cheese
1/2 tsp italian seasoning
pizza toppings of choice!
directions:
1.In a bowl, add drained chicken, egg, parmesan,
and Italian seasoning. Mix well until combined.
2. Cover a pizza pan with parchment paper or foil,

spray well with cooking spray.
3. Flatten chicken mixture out into desired pizza crust

shape, the flatter the better.
4. Bake on 425 for 20 minutes, flip, and continue

cooking for another 5-10 or until it's as crisp as you'd
like
macros (approx) 5. Add sauce, pizza toppings of choice, cheese and

per 1 crust:
bake until melted!
Calories: 556
Fat: 25
Protein: 79 A VERY macro-friendly, high protein pizza alternative!
Net Carbs: 2
Chicken.Nuggets.
ingredients:
1 large can chicken (drained)
1 egg
1/2 cup shredded cheese
optional but gives a great

crunch (1/2 individual sized
bag crushed chips, I use
Quest chili lime flavor)
seasonings of choice: I usually

salt, pepper, garlic
directions:
1.In a bowl, add drained chicken, egg, shredded
cheese, and seasoning. Mix well until combined.
2. Form mixture into small, flattened nugget shapes

and place in air fryer
3. Air fry for 5-6 minutes on each side, 350F or until

crisp.
Yield/servings: 8-9 nuggets
macros (approx)
per serving:
Calories: 506
Fat: 24
Protein: 71
Net Carbs: 2
Chicken.Parm
Sandwich.
ingredients:
1 Morningstar frozen chicken patty
1 low carb bun of choice (I use

healthy life buns)
1 slice cheese of choice (I use

mozzarella)
1-2 TBS pizza sauce or marinara of

choice
directions:
1.Cook chicken patty in microwave according to
package directions
2. Top chicken patty with marinara sauce and cheese
3. Cook this in air fryer (or oven) on 370 for 3-4

minutes or until warm and cheese is melted
4. Place on bun and enjoy :)
macros (approx)
per 1 sandwich:
Calories: 279
Fat: 9
Protein: 16
Net Carbs:27
McChicken.
Sandwich.
ingredients:
2 slices low carb bread (I like Sara

Lee 45 calorie bread) OR 1 low
carb bun of choice (I use healthy
life buns)
light mayo or condiment of choice
shredded lettuce (optional pickles)
directions:
1.Cook chicken patty in microwave according to
package directions
2. If using bread I like to take the crusts off by using

a circular cup and pressing into bread (like a cookie
cutter, this removes crusts and makes bread into a
round shape to match the chicken patty haha)
3. Top chicken patty with light mayo, shredded

lettuce, and pickles (optional)
4. Enjoy your macro friendly McChicken!
macros (approx)
per 1 sandwich:
Calories:225
Fat:7
Protein:13
Net Carbs:22
Chicken.Mini's
ingredients:
Tyson air fried chicken nuggets (1
for each roll)
Sister Schubert's Parker House

Style yeast rolls
light mayo, honey mustard,

pickles, or other condiments of
choice
2 TBS butter
1 tsp honey (or more to taste)
directions:
1.Cook chicken nuggets and rolls according to
package directions
2. Assemble honey butter by melting butter then

stirring in honey
3. Assemble sandwiches by placing a nugget inside

of each (cooked) roll, top with condiments of
choice
4. Lightly brush honey butter on top of each

sandwich
macros (approx)
per 1 sandwich:
Not "perfectly clean" recipe, but an enjoyable one at
Calories: 206
a fraction of the calories the traditional Chic-fil-a
Fat: 3
sandwiches would be!
Protein: 3
Net Carbs: 4
Snack.wrap
ingredients:
1 Tyson air fried chicken strip
1 mission low carb tortilla
light mayo, honey mustard, lettuce,

or other condiments of choice
directions:
1.Cook chicken strip according to package
directions
2. Assemble wrap by placing a strip inside torilla,

and top with condiments of choice
macros (approx)
per 1 wrap:
Calories: 241
Fat: 8
Protein: 21
Net Carbs: 17
loaded.Chicken
ingredients:
casserole
1/2 block cream cheese
1 cup PLAIN unflavored Greek

Yogurt
1.5 cans cream of chicken soup
1 ranch packet, 1/4 tsp garlic

powder and black pepper
1 cup shredded cheese (I like

colby jack or cheddar)
crumbled bacon (or bacon bits)

1/4 cup or more to taste
2-3 cups shredded chicken

(rotisserie chicken works great in directions:
this)
1.Mix cream cheese and plain greek yogurt
Ritz crackers (crushed)
together in a bowl, then stir in cream of chicken
1/2 stick butter (melted) soup, ranch packet and seasonings, shredded
cheese, bacon, and shredded chicken. Stir until
white rice (optional) for serving evenly mixed.
2. Spray a 9x13 casserole dish and spread mixture

evenly
3. Top with crushed ritz crackers and drizzle melted

butter on top. Bake on 350 for 25-30 min.
Yield/servings: 12
macros (approx) 4. I like to serve mine on top a small amount of
per 1 serving: white rice and a side salad or green veggie
Calories: 177
Fat:12
Protein:10
Net Carbs:7
Chicken.Parm
in a hurry.
ingredients:
2 TBS shredded mozzarella cheese
1/3 cup marinara of choice
Spaghetti noodles (you can use

pasta alone OR for an even more
macro friendly option, you can
make a small portion of pasta and
mix with steamer veggie pastas
like zuchinni noodles or Green
Giant Veggie Spiral skillets)
directions:
1.Cook pasta of choice/veggies according to
package directions. Then cook chicken patty in
microwave according to package directions.
2. Slice patty into strips and place in air fryer (or on

baking sheet). Top chicken patty slices with marinara
sauce and cheese.
3. Cook this in air fryer (or oven) on 370 for 3-4

Yield/servings: 1 4. Add marinara sauce on top of cooked

pasta/veggies, then top with finished chicken patty
macros (approx)
per 1 serving:
I like to serve mine with a big italian side salad!
Calories: 360
Fat: 10
Protein: 18
Net Carbs: 46
Chicken.Alfredo
in a hurry.
ingredients:
(if you like spicy, the buffalo flavor
is good with this recipe)
2 TBS shredded mozzarella cheese
1/3 cup Alfredo sauce of choice
Cooked broccoli (to taste)
1 oz Pasta noodles of choice (you

can use pasta alone OR for an even
more macro friendly option, you
can make a small portion of pasta
and mix with steamer veggie
pastas like zuchinni noodles or
Green Giant Veggie Spiral skillets) directions:
1.Cook pasta of choice/veggies according to
package directions. I like to make roasted (or
microwave) broccoli to go with this.
2. Then cook chicken patty in microwave according

to package directions.
3. Slice patty into strips and place in air fryer (or on

baking sheet). Top chicken patty slices with alfredo
sauce and cheese.
Yield/servings: 1 4. Cook this in air fryer (or oven) on 370 for 3-4
macros (approx)
per 1 serving:
5. Add additional alfredo sauce on top of cooked
Calories: 370 pasta/broccoli, then top with finished chicken patty
Fat: 14
Protein: 17 I like to serve mine with a big italian side salad!
Net Carbs: 38
Million.Dollar.Pasta.
ingredients:
1 lb. ground (turkey) Italian
sausage (or lean ground beef)
1/2 package tortellini (or pasta of

choice)
1/2 tsp: garlic powder, salt,

pepper, Italian seasoning (more to
taste)
1 jar marinara of choice
1/2 block reduced fat cream

cheese
1/2 cup mozzarella cheese
optional spinach
directions:
1.Cook pasta according to package directions.
2. Brown meat in a large skillet, add seasonings of

choice, then add 1/2 block cream cheese and stir
until melted/combined.
3. Add marinara, stir. Then cooked/drained pasta.

Stir/simmer until combined and thickened. (add
spinach here if you like)
4. Top with shredded mozzarella cheese and cover

Yield/servings: 6 until cheese is melted.
macros (approx) I like to serve mine with a big italian side salad!
per 1 serving:
Calories: 273
Fat: 14
Protein: 16
Net Carbs: 22
Cheese.Sticks.
ingredients:
2 slices low carb bread of choice (I
like Sara Lee 45 calorie bread)
1 mozzarella string cheese
1/2 TBS butter, dash of italian

seasoning
marinara to dip
directions:
1.Melt butter in a bowl and add a dash of itlian
seasoning/garlic powder. Set aside.
2. Cut the crusts of slices of bread and flatten each

piece out a little bit (you can press with hand, a
rolling pin, or use a glass to roll over each slice)
3. Cut your string cheese in half and place a half on

each piece of bread.
4. roll each slice of bread/cheese tightly into a little

Yield/servings: 1 roll/log (can use a toothpick to secure if you want)
macros (approx) 5. roll each in melted butter until evenly coated

per 1 serving:
Calories: 163 6. Air fry on 370F for 5-6 min. or until outside is
Fat: 9 golden brown and cheese is melted (if you don't have
Protein:11 an air fryer you can toast these in a skillet until sides
Net Carbs:8 are golden brown). Dip in marinara sauce :)
Pizza.Sticks.
ingredients:
2 slices low carb bread of choice (I
like Sara Lee 45 calorie bread)
1 mozzarella string cheese
1/2 TBS butter, dash of italian

seasoning
Pepperoni (can use turkey

pepperoni but the larger slices of
pepperoni work best in this)
marinara to dip
directions:
1.Melt butter in a bowl and add a dash of itlian
seasoning/garlic powder. Set aside.
2. Cut the crusts of slices of bread and flatten each

piece out a little bit (you can press with hand, a
rolling pin, or use a glass to roll over each slice)
3. Place 2 large pepperoni slices (or mulitiple smaller

pepperonis) on each slice of bread. Cut your string
cheese in half and place a half on top of pepperonis.
Yield/servings: 1 4. roll each tightly into a little roll/log (can use a

toothpick to secure if you want)
macros (approx)
per 1 serving: 5. roll each in melted butter until evenly coated
Calories:189
Fat:11 6. Air fry on 370F for 5-6 min. or until outside is
Protein:12 golden brown and cheese is melted (if you don't have
Net Carbs:8 an air fryer you can toast these in a skillet until sides
are golden brown). Dip in marinara sauce :)
jalapeno.popper
chicken
ingredients:
2 chicken tenderloins
2 laughing cow cheeses
1 TBS PLAIN Greek yogurt
1 TBS diced jalapenos (I

use pickled)

(reduced fat if preferred)
2 TBS bacon bits or

crumbled bacon
directions:
1/8 tsp garlic power
1.Prepare chicken (I prefer air fryer: 400F, 5 min. flip
1/8 tsp seasoning salt then 5 more minutes. Let chicken sit 2-3 min. before
serving).
2. Combine laughing cow cheeses, greek yogurt,

seasonings and stir until combined. Stir in pickled
jalapenos, and bacon bits.
3. Evenly top each piece of chicken with the mixture

then sprinkle with shredded cheese.
Yield/servings: 1 4. Return to air fryer (or oven) and continue cooking

just until cheese is melted.
macros (approx)
per 1 serving:
Calories: 244
Fat: 8
Protein: 37
Net Carbs:3
Cowboy.Caviar.
ingredients:
1 can black beans (drained, rinsed)
2 roma tomatoes (diced)
1/2 red onion (diced)
1 bell pepper (yellow, orange, or

red)
small amount of chopped cilantro
1 TBS diced pickled jalapeno

(optional)
dressing to pour over: directions:

1/4 cup oil
1/4 cup apple cider vinegar 1.Finely dice all your veggies and place in a large
2 tsp sugar bowl
2 tsp chili powder
1/2 tsp cumin
salt + pepper 2.Mix together dressing ingredients and pour over
juice from 1 lime everything, toss/stir to coat
3.Store in air tight container and refrigerate
if you know me, you know how OBSESSED I am with

this stuff. It's such a fresh, colorful, flavorful "salsa"
Yield/servings: 10-15 that even the pickiest veggie haters end up liking!
Serve with chips, or on top of salads, tacos, burrito
macros (approx) bowls, literally such a good addition to so many meal
per 1 serving: preps!
Calories: 241
Fat: 12
Protein: 5
Net Carbs: 25
.home.fries
ingredients:
3-4 medium/large red
potatoes
2 TBS avocado oil
salt, pepper, garlic powder,

cajun seasoning-optional
(to taste)
directions:
Slice potatoes into long, thin fry shaped
strips.
Place in a large bowl, lightly drizzle with olive

or avocado oil and season generously with
salt, pepper, garlic.
Spread out onto a foil lined baking sheet

sprayed with nonstick spray
Yield/servings: 3-4 Bake on 425 degrees until crispy, flip halfway

through! Usually 10-12 minutes each side
macros (approx) depending on how thick you slice them!
per 1 serving:
Calories: 103 *make sure potatoes are spread out so that
Fat: 2 they are not piled on top of one another. This
Protein: 2 will help them crisp up!
Net Carbs: 20
air.fried.broccoli
ingredients:
FRESH broccoli florets
cooking spray
seasoning salt, pepper,

garlic powder (or other
seasonings of choice)
directions:
I like to pull my broccoli florets apart so they
are pretty small (they get crispier this way)
Spray with cooking spray
Season generously with seasoning salt,

pepper, and garlic powder
Air fry for 6-10 minutes on 380 degrees

Shake and continue to cook for another 3-4
Yield/servings: 1
minutes (or more depending on how crispy you
macros (approx) like yours)
per 1/2 cup serving:
Calories: 15
If you don't have air fryer you can do this
Fat:0 in the oven (400F), just make to flip your
Protein:1 broccoli halfway through baking.
Net Carbs:3
air.fried.greenbeans
ingredients:
FRESH or frozen green
beans (I like the long cut
ones)
cooking spray
seasoning salt, pepper,

garlic powder (or other
seasonings of choice)
directions:
Spread green beans out in air fryer
Spray with cooking spray
Season generously with seasoning salt,

pepper, and garlic powder
Air fry for 6-10 minutes on 380 degrees
Shake and continue to cook for another 3-4

Yield/servings: varies
minutes (or more depending on how crispy you
macros (approx) like yours)
per 1 serving:
Calories: 36
Fat:0
Protein:1
Net Carbs:2
.italian.salad
ingredients:
Package of iceberg salad mix (or
any type of salad mix your family
likes)
thinly sliced red onion
feta cheese or parmesan
pepperoncini peppers (or

banana peppers)
Olive garden brand light

dressing (Walmart) or any Italian
dressing
Optional: chopped pepperonis,

diced tomato, olives, croutons,
directions:
etc. Add everything to a large bowl
Drizzle dressing right before serving and then

shake bowl or stir with serving spoon
Pro tip: add a small splash of the

pepperoncini/banana pepper juice from the
jar to your salad for extra flavor (and to make
your dressing go further)
Yield/servings: servings will vary

Serve immediately (if it sits too long it gets
soggy/wilted)
macros (approx)
per 1 serving:
You can also make ahead by using a mason jar
Calories:60
and layering dressing on bottom, then veggies,
Fat:3
then lettuce. Make sure lid is on tight and store
Protein:3
in fridge for a quick grab + go salad!
Net Carbs:5
.mexican.street
corn
ingredients:
Small dab of butter
1 TBS light mayo
1 TBS PLAIN Greek yogurt
1 tsp chili powder, salt/pepper
1/2 lime
toppings (optional): parmesan or

mexican crumbling cheese, Tajin
seasoning
directions:
Melt butter in a large skillet, add drained corn
and toss to "fry"
Turn heat down and stir in light mayo, greek

yogurt, and lime juice
Add seasonings and serve with toppings of

choice
Yield/servings: 4
macros (approx)
per 1 serving:
Calories:134
Fat:4
Protein:4
Net Carbs:16
.1.minute
guacamole
ingredients:
1 single serve Guacamole cup
OR 1 avocado (mashed)
1-2 TBS store bought pico (or to

taste)
Squeeze of lime juice
Salt, garlic powder, cumin to

taste (I usually do 1/4 tsp then
taste)
directions:
Mix together guacamole cup (or mashed
avocado) and pico, stir in seasonings, and lime
juice. Serve with chips, on burrito bowls, taco
salads, etc.
Yield/servings:1
macros (approx)
per 1 serving:
Calories: 135
Fat:8
Protein:2
Net Carbs:8
SWEETS+
treats
x
.1 min.cinnamon.roll
bowl
ingredients:
1/2 scoop vanilla protein powder
2 TBS dry pancake mix
3 TBS milk or water
Cinnamon Swirl:
1/2 TBS butter
1/2 TBS sugar (or
Swerve/Splenda)
1/4 tsp cinnamon
Optional Frosting:
1 TBS light cream cheese
1/2 TBS butter directions:
2 TBS powdered sugar (or
Swerve)
1.In a small bowl mix together protein powder,
dry pancake mix, and water...stir until just
combined (don't overmix)
2. In a separate small bowl, mix together
cinnamon swirl and sprinkle on top of wet
batter, use a knife to gently "swirl" them
together.
3.Microwave for 45 seconds, enjoy as is or top

with frosting, sugar free syrup, or frozen cool
whip :)
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 152
Fat: 6
Protein: 11
Net Carbs: 13
.1.min.rice.crispy.treat
ingredients:
1/2 TBS butter
1/2 cup mini marshmallows
1/2 cup rice krispy cereal
directions:
1.In a small bowl or mug, melt butter and
marshmallows about 30 seconds. Then stir in
cereal until thoroughly mixed.
2. With the back of a spoon (can spray with

cooking spray to prevent sticking) press cereal
firmly to pack. Let cool then enjoy!
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 195
Fat: 5
Protein: 1
Net Carbs: 35
low.cal.peanut.butter
hack
ingredients:
1 cup of vanilla or caramel
fairlife protein shake
1 container PB2 Fit powder
1 tsp sugar (or sugar

substitute)
pinch of cinnamon
directions:
1.In a large bowl mix together 1 cup of the
Fairlife shake, and the entire container of PB2
powder
2. Use a hand mixer to combine, I spoon the

mixture back into the original PB2 container
for easy storage
3.Refridgerate. (This makes a fairly large batch

and it does expire within a few days, if you
won't be using all of it, consider splitting
Yield/servings: 1
recipe in half to make a smaller batch)
macros (approx)
per 2 TBS:
Calories: 79 cal
Fat: 6
Protein: 11
Net Carbs: 13
cheerio.bars.
ingredients:
3 cups Cheerios
3/4 cup peanut butter
1/2 cup honey
chocolate chips (optional)
directions:
1. In a medium sauce pot, melt peanut butter
and honey together until combined
2. Remove from heat and gently stir in

Cheerios until evenly coated
3. Press into a greased glass casserole dish

using a rubber spatula or spoon (sprayed with
cooking spray to help prevent sticking)
4.Top with melted chocolate chips if preferred

Yield/servings: 12
(microwave for 30 sec. at a time, STIR after
macros (approx) every 30 sec. increment, then repeat until
per 1 serving:
melted)
Calories: 165
Fat: 8
5. Let cool then cut into 12 even sized squares
Protein: 5
Net Carbs: 19
single-serve.
grape.salad
ingredients:
Handful of grapes (green or
red) approx. 1/2 cup
1 TBS Greek Yogurt
1 TBS cream cheese fruit dip

(I like Marzetti brand)
1 tsp brown sugar (I use

Splenda or Swerve)
Sprinkle of cinnamon
Sprinkle of chopped pecans

(approx 1 tsp)
directions:
1. In a bowl, mix together greek yogurt and
fruit dip, stir in grapes.
2. Sprinkle brown sugar + cinnamon on top

and top with chopped pecans
3. This makes a single serving. Large batch

recipe included in my other cookbooks.
Yield/servings: 1
macros (approx)
per 1 serving:
Calories: 87
Fat: 3
Protein: 2
Net Carbs: 13
chocolate.chip.
pumpkin.muffins
ingredients:
1 box chocolate (or
yellow) cake mix
1 can pumpkin puree
chocolate chips (1 cup)

or to taste
directions:
mix everything together in a bowl and divide
batter into greased cupcake tin
Bake at 350 for 16-18 min. or until toothpick

comes out clean.
*can also make these in a mini cupcake tin

but reduce cook time*
Yield/servings: 12
macros (approx)
per 1 serving:
Calories: 170
Fat: 4.5
Protein: 2
Net Carbs: 32
cookie.dough.
protein.bites
ingredients:
3 tablespoons oats
1 scoop vanilla protein

powder

(regular, NOT natural)
1/4 cup honey
Chocolate chips
Sprinkles (optional)
Optional: add a small directions:
handful of shredded
coconut and chopped
pecans! Mix all of the ingredients together in a
bowl.
Roll into small bite sized balls then

refrigerate.
You can also dip in or drizzle with melted

chocolate if preferred!
Yield/servings: 12
macros (approx)
per 1 serving:
Calories: 114
Fat: 6
Protein: 4
Net Carbs: 12
key.lime.
protein.bites
ingredients:
3 tablespoons oats
1 scoop vanilla protein

powder
1/4 cup honey
white chocolate chips (to

taste)
1 TBS graham cracker

crumbs directions:
handful of shredded
coconut Mix all of the ingredients (except the
graham cracker crumbs) together in a
zest of 1 lime
bowl.
Roll into small bite sized balls, then roll in

graham cracker crumbs.
Drizzle or dip in a small amount of melted

Yield/servings: 12 white chocolate and top with more lime
macros (approx) zest if preferred. Refrigerate.
per 1 serving:
Calories: 113
Fat: 5
Protein: 4
Net Carbs: 13
snickerdoodle.
ingredients:
protein.bites
3 tablespoons oats
1 scoop vanilla protein powder
1/4 cup honey
white chocolate chips (to

taste)
handful of chopped pecans

(optional)
pinch of cinnamon directions:

Optional sugar mixture for rolling:
Mix all of the ingredients (except the
2 TBS powdered sugar (I used
Swerve) ingredients for the sugar mixture)
1 tsp cinnamon together in a bowl.
Roll into small bite sized balls.
In a separate bowl, mix together the

sugar (or sugar substitute) and
Yield/servings: 12 cinnamon, then roll balls in mixture to
macros (approx) coat.
per 1 serving:
Calories: 113
Fat: 5
Refrigerate + enjoy :)
Protein: 4
Net Carbs: 13
GROCERY GUIDE
A FEW OF MY WALMART FAVORITES!
Fresh Dairy Meats

Fresh Cravings restaurant
style salsa Greek yogurt of choice Frozen skinless chicken
Marketside prepackaged Fairlife protein shakes breast tenderloins (these
salads Egg Beaters liquid egg cook quicker than the
Marketside guacamole whites-so convenient + breasts)
cups low cal (they are egg Shrimp
Marketside broccoli slaw whites in a carton) Butterball Turkey bacon
Potatoes (I like red) Prepackaged hard- Turkey sausage links
Fruit of choice boiled eggs Cacique Chorizo
Fresh Baby spinach (I store Balanced Breaks Butterball lean Italian turkey
in freezer + use this frozen String Cheese/Cheese sausage
for smoothies) Cubes Butterball ground turkey
Barilla Pesto sauce Babybel cheese Great value turkey pepperoni
(refrigerated section) Laughing Cow Cheese snack sticks
Marketside Hummus Wedges Canned chicken/Tuna
Nasoya Won Ton Wraps Milk of choice (I like Smithfield pork tenderloin
Squeezable minced garlic skim and Silk almond Rotisserie Chicken
(literally use this in milk) Walmart also carries "pre-
everything) Kraft Fat Free Shredded pulled" rotisserie chicken
Cheese that is really good (even
Fairlife Protein Shakes leftover) and so easy
Carbs Pantry Frozen

Quest Chips Tyson Air Fried Chicken Strips
Sara lee 45 calorie Ritz Crips & Thins
(also comes in nuggets!)
Delightful bread Lay's Poppables
Skinny Pop Birdseye veggie pasta-Rotini
Healthy Life bread Marinara
Pretzel Thins
Healthy life low carb Cinnamon roasted almonds Green Giant zucchini spirals
hamburger + hot dog buns Cocoa yogurt raisins Green Giant steamers
Joseph’s pita bread Sun-maid sour raisins Mediterranean veggies
Joseph’s Lavish bread Zone perfect cookie dough bar
Atkins Endulge chocolate coconut Green Giant Veggie Tots
Mission Carb Balance Bird's eye chicken flavored rice
bar
tortillas PB2 powder (low cal peanut Bird's Eye Oven Roasters
Ole Extreme Wellness butter) brussels + carrots
wraps (tortillas) Veggie straws-zesty ranch HaloTop ice cream
Flat Out flatbreads Caramel rice cakes
Luigi's Italian Lemon Ice
True Lemon Drink mixes
Thomas Low carb English Knorr Granulated Bouillon Tomato Great value fruit smoothie
muffins Chicken seasoning (for Mexican packets (different flavor
Barilla protein spaghetti rice) varieties available)
noodles Better Than Boullion roasted Morning Star chicken patties
Minute Rice (Jasmine rice chicken paste (sooo versatile) (Buffalo kind too!)
La Choy Teriyaki Sauce or Panda
is my favorite) Morning Star black bean
Express (any thick teriyaki sauce
Annie Chun sticky rice will work) burgers
Banza noodles Olive Garden Light Italian Dressing Kodiak Frozen Waffles
COOKING TIPS
TIPS + TRICKS TO MAKE COOKING EASY!
No one except YOU, or a registered dietitian/doctor should be telling you exactly what or how much to
eat. Feel free to use the following recipes/suggestions, but modify according to YOUR body's needs +
preferences.
If you would like a "ballpark figure" on how many calories to aim for each day, there are many online tools
to help you find the right amount! (like this website)
Macro amounts for recipes can vary depending on the amount of each ingredient you use, brand, serving
sizes, etc. these are estimated amounts that were calculated based off of ingredients I use.
When "sautéing" anything-meat, veggies, etc. make sure to get your skillet/oil hot first before adding the
food. Otherwise it'll get soggy/mushy.
If a sauce/soup is too thick for your liking, thin it out with a liquid (example: milk, chicken stock, juice etc.)
If it's too thin, add a little bit of flour to thicken it up.
When following a recipe, feel free to make it your own! If you know you don't like something, substitute
something else you do like! (Example: recipe calls for mushrooms, but you substitute zucchini instead)
Make your life easier, buy Tupperware, a cute (big) water bottle + lunchbox to keep you on track
throughout the week.
Don't be afraid to SEASON + SAUCE! (Yes, sauces contain calories but they are worth it in my opinion). I
pretty much dip any bland food in a sauce.
I typically always use salt + pepper, and garlic as my base seasonings

-Mexican flavor seasonings: cumin, lime juice, chili powder, garlic
-Asian flavor seasonings: ginger, curry powder, garlic, soy sauce, honey
-Favorite Sauces: honey mustard, hot sauce, teriyaki sauce, salsa, salsa Verde, Kung Pao sauce, ginger
dressing, Pesto (most sauces are listed in grocery guide)
Try freezing your fresh spinach that you add to smoothies, it stays good for so much longer and helps
thicken + keeps your smoothie colder!
Fresh is best, BUT do what it takes to make your life easier sometimes-frozen steamer bags of
veggies/rice, canned chicken, rotisserie chicken, Instant rice, store bought sauces, dried fruits, premade
salad mixes, etc.
The more you eat something-the more your taste buds will adapt! If you're not a veggie eater, make
something you like to eat with it. Example: If you aren't a fan of green veggies but are trying to incorporate
them more...trying making something you DO like such as chicken, mac and cheese, and adding a small
amount of green veggies to plate to eat with it! Or, when all else fails, dip it in a sauce you like!
MEAL planner
MONDAY TUESDAY
WEDNESDAY THURSDAY
FRIDAY SATURDAY
SUNDAY notes
for you to print or fill out digitally!

WEEKLY MEAL PLAN
BREAKFAST LUNCH DINNER SNACKS
MON
TUE
WED
THU
FRI
SAT
SUN
R e c i p e :
RECIPE NAME
SERVES
COOK TIME OVEN TEMP
INGREDIENTS
DIRECTIONS
for you to print or fill out digitally!

mindful
YOUR GUIDE TO...
eating.
As someone who’s struggled with

unrealistic dieting/yo-yoing for many years,
I am a FIRM believer that NO “diet” is the
best diet (for me). But instead, being
mindful of choices, portions, and really
learning what made my body FEEL it’s best
(as I continued to work towards my goals).
Now as an ACE certified Fitness Nutrition
Specialist, my hope is to offer resources
that can help YOU make this portion of
your journey realistic, maintainable, and
effective as well. I can not however; tell you
exactly what/how much to eat, as I am not a
registered dietician. I also know that
different approaches work well for different
people, so on the next slides I will include a
formula you can use to get a baseline of
about how many calories you should be
consuming to help you reach your goals if
you choose to track. Click the link below to
view the full mindful eating guide!
CLICK HERE FOR MINDFUL

EATING GUIDE!
DO YOU KNOW?
what is BMR?
BASAL METABOLIC RATE:
The natural amount of calories your body burns ON IT'S
OWN (from doing things like breathing, digesting food,
sleeping, etc.) just by being alive + functioning.
*does not include the calories we burn through daily
activities like walking, exercising, going up steps, etc.*
To find your BMR (women):
(4.536 x weight in lbs) + (15.88 x ht. in inches) - (5 x age) -161
*We are NOT meant to survive off this amount of

calories. We also have to factor in TDEE.*
see next slide!

DO YOU KNOW?
how to find your maintenance calorie amount?
TOTAL DAILY ENERGY EXPENDITURE:

TDEE: your "maintenance" calorie amount = the amount
of calories you'd need to consistently consume to
MAINTAIN your current weight.
To find your TDEE:

Sedentary: BMR x 1.2
Moderately Active: BMR x 1.5
Very Active: BMR x 1.7
This amount will give you your maintenance calorie amount!
From there if your goal is to LOSE you can subtract 200-300
calories, if your goal is to gain, you can add 200-300 calories!
lets SOLVE!
BMR FORMULA:
(4.536 x weight) + (15.88 x height in inches) - (5x27) - 161
My info as an example:
(4.536 x 133) + (15.88 x 63) - (5x27) - 161
= (603.29) + (1000.44) - (135) - 161 = 1307.73 calories
BUT REMEMBER, this amount is not the amount of calories we are
meant to survive on. This is just the amount our body burns naturally
on it's own. We have to now factor in our TDEE (total daily energy
expenditure) to find our "maintenance calorie amount"
To find your TDEE:

Sedentary: BMR x 1.2
Moderately Active: BMR x 1.5
Very Active: BMR x 1.7
^ choose one based on your activity level
My info as example:
1307.73 (my BMR) x 1.5 (because I chose moderately active)
= 1961.60 calories
this amount is my maintenance amount (or what I would need to
eat daily to MAINTAIN my current weight). If my goal is to lose, I
could subtract 100-200 from this amount, if I wanted to gain, I
could add 100-200 calories to the amount.
or click here!
check.out.my.other
COOKBOOKS!
COOKBOOKS:
100+ step by step recipes in each
6 weeks of planned meals
6 weeks of grocery lists
video tutorials, estimated macros, and more!
MaKayla Thomas
THANK
YOU!
I hope you enjoy these recipes as much
as my family does! Feel free to send me
pictures, share to your social media, or
come up with your own creations...make
sure to tag me so I can see all the
amazing things you come up with! And
most importantly, thank you so much for
your support!
Contact me:
[email protected]
Instagram: @makayla_thomas_fit
MaKayla Kim Thomas
www.makaylathomas.com
A FIT GIRL'S
a plan that's sure to make it burn.
click.for.sneak.peek!
you CAN
lift with us!

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BUT, if you've been searching for balance,

My hope is that these quick and realistic (but

As you work your way through the magic of

Anything can be meal prep.

if you would like

How to save file to your phone's files!

CARBS PROTEIN VEGGIES

SAUCES/FATS Protein Powder/Shakes/Bars

Light or Reduced Fat Mayo

1/4 tsp of each: salt, pepper,

Click here to see the air fryer I use!

1/2 tsp of each: salt, pepper,

nonstick cooking spray or oil

Cut chicken into bite sized pieces

Get a large skillet, set heat to medium-high (knob

seasonings of choice: I always

1 TBS butter (or Avocado oil)

oil (I use avocado oil)

air fryer directions:

SAUCE: In a skillet melt 1 TBS butter, a little minced

Glaze(goes on before air frying):

*if you air fry the filet whole instead of in chunks,

salt, pepper, garlic powder,

nonstick cooking spray

2. Sprinkle seasoning mixture on both sides.

4. Drizzle with whatever sauce you like (sometimes I

1/2 tsp Knorr Caldo De Tomate

2. Add uncooked rice to seasoned water

3. Microwave according to back of instant rice box

4. Fluff with a fork

1.5 cups Mexican rice (see recipe

6 boneless skinless chicken

White Queso (I use Marketside or

Optional veggies of choice (I

2. Get rice ready while chicken is cooking (see pg.13)

4. Assemble bowls/tupperware in this order:

(suggested amounts provided as an example but of

1 cup Mexican rice (see recipe on

lean ground beef (or turkey) + 1

1 can reduced fat refried beans

1 can red enchilada sauce

White Queso (I use Marketside or

Pico (I use store bought)

3. Assemble bowls/tupperware in this order:

1 cup Mexican rice (see recipe on

6 boneless skinless chicken

1 can black beans (drained/rinsed)

1 can green enchilada sauce (or

White Queso (I use Marketside or

3. Mix together sauce ingredients in a bowl

4. Assemble bowls/tupperware in this order:

1 cup Mexican rice (see recipe on

6 boneless skinless chicken

1 can black beans (drained/rinsed)

Pico (I use store bought)

Shredded Cheese of choice

Fiesta Lime Sauce