Fitmeals Cookbook

Chapter 1

Breakfast

2

Vegetarian Submitted by innocentcriminal52

Israeli Poached Eggs

Nutrition Facts Whole RecipeCalories 600Fat 24g Carbs 74g Protein 24g

With BaconCalories 670Fat 30gCarbs 74g

16%

49%

36%

FatCarbsProtein

16%

44%

39%

FatCarbsProtein

With Bacon

3

Ingredients

1 tbsp Olive Oil 1 oz Diced Onions 1/4 cup Diced Tomatoes 1 clove Garlic, diced 1/2 cup Chickpeas or Black Beans 1 can (8oz) of Tomato Paste Salt, Pepper, & Cumin 2 Eggs 2 strips of Bacon (optional)

Directions

1. Heat Olive Oil and simmer Onions, Tomatoes, and Garlic. Continue to simmer until fragrant.

2. Add Chick Peas and Tomato Paste. Season with Salt, Pepper, & Cumin.

3. Simmer for 20 minutes. Add Bacon for flavor if you would like. Preheat oven to 450F (232C).

4. Empty mixture into small oven glass dish. Crack 2 Eggs over mixture. Top with Feta Cheese, Parsley, and Sriracha if desired. Baked for 10-15 minutes.

Original Post

4

Pizza OmeletteLow Carb Low Cal Submitted by rippedrecipes

Nutrition Facts - Whole OmeletteCalories 189Fat 8g Carbs 7g Protein 23gSodium 726mg

48%

15%

38%

FatCarbsProtein

Directions

1. Add a blend of spices to the egg whites: oregano, thyme, basil, parsley & salt and pepper. 2. Pour egg whites into pan on high heat, cook flat until almost all egg white has cooked. 3. Add 1/4 cup tomato and spread with spoon 4. Add cheese and pepperoni 5. Cover frying pan with lid or put in oven on low/broil to melt cheese & cook pepperoni (no more than 5 minutes)

Original PostRipped Recipes

Ingredients30g Part Skim Mozzarella Cheese6 Hormel Turkey Pepperoni Slices100g Egg White1/4 tsp Ground Basil1/4 tsp Ground Oregano1 dash Black Pepper & Salt1/4 tsp Ground Thyme 1/4 cup Great Value No Salt Added Tomato Sauce

6

Submitted by sfak

For the Pancakes

1/3 cup Rolled Oats 1 scoops (30g) Vanilla Protein Powder 2 tbsp Ground Flax Seed 1/2 tsp Sodium-Free Baking Powder 1 Egg White 1/4 cup Strong Brewed Cold Coffee 1/2 tsp Vanilla Extract 1/4 tsp Coffee Extract

Tiramisu Protein Pancakes

45%

31%

23%

FatCarbsProtein

43%

38%

19%

FatCarbsProtein

With Cream

High Protein

For the Sweet Cream Filling (optional)

1/3 cup Low Fat No-Salt-Added Cottage Cheese 1/2 Large Banana 1/8 tsp Coffee Extract Unsweetened Cocoa Powder for dusting

Just Pancakes

Nutrition FactsCalories 311Fat 8g Carbs 24g Protein 35g

With Cream FillingCalories 423Fat 9gCarbs 40gProtein 46g

Ingredients

7

Directions

For the Pancakes

1. Heat a non-stick skillet or pancake griddle over medium heat. 2. In a small food processor or blender, ground oats into flour.3. Combine oat flour, protein powder, ground flax, and baking powder in a bowl.4. In a separate bowl, whisk egg white until frothy. 5. Add coffee and extracts to egg white, stir and add to dry ingredients. 6. Stir until flour is incorporated.7. Let batter sit at least 5 minutes before continuing.8. Spoon batter onto skillet surface, forming 3 medium-sized pancakes. 9. Cook 5-6 minutes per side, or until golden brown with crisp edges.

For the Cream Filling

Combine cottage cheese, banana, and extract in a small food processor or blender and blend until smooth.

Original PostKiss My Broccoli

Footnote: Nutrition facts may vary depending on which brand of protein powder you use

8

Stuffed Breakfast PeppersLow Carb Low Cal Submitted by rippedrecipes

Nutrition FactsCalories 42Fat 0.5g Carbs 5.6g Protein 4.3g

39%

51%

10%

FatCarbsProtein

-1 Half Pepper

Nutrition FactsCalories 336Fat 4g Carbs 44.8g Protein 34.4g

-Whole Recipe

Original PostRipped Recipes

Directions

1. Preheat oven to 375°F (190°C)2. Sautée Onion, Mushrooms, and Spinach in Olive Oil3. Season with Mrs. Dash and Salt4. Slice Peppers into halves, discard core5 Distribute sautéed vegetables evenly into the 8 halves6. Add 2 tbsp Egg White to each half pepper7. Bake for 45 minutes or until eggs are set

Ingredients (Makes 8 Servings)1 small Onion1 cup of Mushroom slices3 cups of Spinach1/2 tsp Olive Oil1/4 tsp Mrs. Dash Table Blend1 dash Salt16 tbsp Egg White4 Bell Peppers

10

Bacon and Egg CupsLow Carb Low Cal Submitted by TheBarloth

Nutrition Facts - 2 CupsCalories 296Fat 21g Carbs 0g Protein 20g

30%

70%

FatCarbsProtein

Quick

Original Post

Directions

1. Pan fry bacon with cooking spray until they’re about halfway cooked2. Spray a muffin pan and use 2 slices of bacon to form a ‘cup’3. Crack an egg in each cup 4. Bake at 350°F (175°C) for 5-15 minutes depending on how cooked you’d like the yolk. 5. Season with salt and pepper

Ingredients - Makes 2 Cups4 slices Turkey Bacon2 EggsSalt and PepperCooking Spray

12

Berry Healthy MuffinsSubmitted by poopOnU

Nutrition Facts Whole Recipe - 10 MuffinsCalories 1,603Fat 15g Carbs 343g Protein 61g

13%

76%

10%

FatCarbsProtein

Vegetarian Multi Meal Low Cal

Nutrition Facts 1 MuffinCalories 160Fat 2g Carbs 34g Protein 6g

Original Post

Directions

1. MIx all dry ingredients in a bowl. Mix all wet ingredients in a separate bowl.2. Combine the two mixtures3. Pour pour mixture into a lined muffin pan4. Bake at 350°F (175°C) for about 18 minutes

Ingredients - Makes 10 muffins1 -1/2 cups Whole Wheat Flour1/2 cup Brown Sugar1/4 cup Oat Bran1/4 cup Quick Cooking Oats1/4 cup Wheat Germ1 tsp Baking Powder1 tsp Baking Soda1/4 tsp Salt1/2 cup Blueberries1/2 cup Raspberries1 Banana, mashed1 cup No Fat Yogurt1 Egg1 tbsp Applesauce1 tsp Vanilla Extract

14

Pumpkin Cinnamon Protein PancakesSubmitted by HighProteinFoods

Nutrition Facts - Makes 12 PancakesCalories 570Fat 20g Carbs 63g Protein 40g

27%

43%

30%

FatCarbsProtein

Vegetarian

Nutrition Facts - 4 PancakesCalories 190Fat 7g Carbs 21g Protein 13g

Low Cal

Original Post

Directions

1. Put all of the ingredients in a bender and blend until smooth. You can use a hand blender and bowl if you have one2. Heat a nonstick griddle coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle3. Turn pancakes over when tops are covered with bubbles and edges look cooked.

Ingredients 1/2 cup Pumpkin (not pumpkin pie filling)1/2 tsp Cinnamon1/4 tsp Baking Powder2 Egg Whites1/2 cup Oats1/2 cup + 2 tbsp Water1 scoop Vanilla Protein Powder1/2 cup Toasted Pecans, chopped3-5 packets of Stevia (or 1/2-1tbsp sweetener of choice)

High Protein Foods

16

Egg White PancakesSubmitted by debrashigley

Nutrition FactsCalories 296Fat 3g Carbs 55g Protein 22g

26%

66%

8%

FatCarbsProtein

Vegetarian Low Cal

Original Post

Directions

1. Beat egg whites until foamy.2. Add oats and cinnamon3. Pour mixture into pan coated with cooking spray on medium heat.4. When bottom of pancake begins to brown place 1/4 cup of berries onto pancakes5. Flip pancakes and cook until both sides are golden brown. Top with remaining berries.

Ingredients 4 Egg Whites1/2 cup Regular Rolled Oats1/2 cup Fresh Berriesdash of CinnamonPowdered Sugar

In Deb’s Kitchen

18

Bacon Egg and Cheese MuffinsSubmitted by jackiedoesdomestic

Nutrition Facts per MuffinCalories 89Fat 6g Carbs 2g Protein 8g

34%

9%

57%

FatCarbsProtein

Low CalMulti Meal

Original Post

Directions

1. Preheat oven to 375F (190C) 2. Cook bacon in frying pan to desired crispiness and add chopped onion. When finished blot the bacon/onions with a paper towel3. While bacon is cooking, steam broccoli 4. Grease muffin pan with cooking spray. Divide broccoli evenly into each muffin cup. Sprinkle cheese on top of broccoli. Finally add bacon/onion mixture5. Whisk together eggs and egg whites with seasoning of choice6. Pour egg mixture into each cup. Add just enough so top is moist7. Bake for about 15 minutes.

Ingredients - Makes 12 Muffins3 Eggs1 cup Egg Whites7 strips of Bacon1 Onion, chopped4 oz Broccoli, chopped1/2 cup 2% Low Fat Sharp Cheddar

Jackie Does Domestic

20

Submitted by ellimak

Gypsy Eggs

Nutrition FactsCalories 377Fat 17g Carbs 19g Protein 6g

9%

30%60%

FatCarbsProtein

Low Cal Low Carb

21

Ingredients

40g Spicy Chorizo, diced1 can (14.5oz) No-Salt-Added Diced Tomatoes2 Garlic Cloves, minced1 Large Mushroom, chopped2 tbsp Bell Pepper, chopped1/4 tsp Cumin1/4 tsp Paprika1/4 tsp Chili Flakes2 tbsp Fat Free Cottage Cheese1 Egg2 slices of Bread, toasted (for serving)

Directions

1. Preheat oven to 375F (190C)2. Sauté chorizo over medium high heat until it begins to color. Set aside3. Lower heat to medium. Cook garlic and onions in chorizo fat until onions become translucent and garlic is fragrant. Add bell pepper and mushroom. Toss well

4. After a minute or two return chorizo to pan and add can of diced tomatoes. Season with cumin, paprika, and chili flakes, stir gently. Cover pan and simmer over medium low heat for 8 to 10 minutes

5. Pour mixture into a personal-sized casserole pan on a baking sheet. Use a spoon and make a small depression in the mixture. Place cottage cheese in depression and crack egg on top

6. Bake for 10 to 12 minutes or until egg whites set. The yolk should still be jiggly

Original PostA Second on the Lips

Chapter 2

Lunch and Dinner

23

Pollo Asado BowlsHigh Protein Multi Meal

Nutrition Facts - 1/5 of RecipeCalories 500Fat 17g Carbs 43g Protein 45g

Submitted by agentargoh

36%

34%

30%

FatCarbsProtein

Nutrition Facts - Whole RecipeCalories 500Fat 17g Carbs 43g Protein 45g

Directions

This is really a combination of 4 recipes that are layered to create a bowl. • Pollo Asado • Cilantro Lime Rice • Salsa • Pepper/Onion Mix

Ingredients (Makes 5 servings) 2.5 lbs Chicken Thighs4 Medium Tomatoes4 Red Bell Peppers1 Red Onion1 Sweet Onion2 Serrano Peppers2 Red Fresno Peppers2 Limes1 Bunch of Cilantro2-3 Cups white rice5-10 cloves of GarlicOlive Oil

Cilantro Lime Rice1. Cook your rice2. Finely mince half a red onion into a LARGE bowl (Big enough to hold and mix the cooked rice)3. Finely mince half a bunch of cilantro and add to bowl4. When rice is done and cooled a bit add to bowl5. Pour some olive on the rice (~2 oz)6. Squeeze 1 1/2 limes into rice. Save other half lime7. Lightly mix until cilantro is evenly spread throughout8. Set aside

Pollo Asado1. Combine the following • 1/2 teaspoon black pepper • 2 oz lime juice (2 limes) • 2 teaspoons ground cumin • 2 teaspoon white vinegar • 2 oz olive oil • 1/2 cup finely minced onion • 1 teaspoon salt • 2 finely minced garlic cloves • 2 finely minced dried peppers2. Pour over chicken and marinate 2-4 hours3. Grill or Pan fry until cooked throughout4. Dice into 1/2" squares (Think Chiptole chicken)5. Set aside

Pepper & Onion Mix1. Dice Red Peppers into half inch pieces2. Dice sweet onion into half inch pieces3. Heat pan on medium and olive oil (2-4 oz) and add 2 cloves minced garlic4. Once garlic darkens add pepper and onion mix5. Season with salt and pepper6. Stir mix occasionally until peppers soften7. Set asideSalsa1. Finely mince 4 tomatoes and add to a mixing bowl2. Finely mince other half of red onion from cilantro lime rice add to bowl3. Mince 5 cloves of garlic and add to mix (adjust garlic to your palette)4. Mince other half of cilantro and add5. Mince fresno and serranos and add. Keep those seeds for heat!6. Squeeze second half of lime into mix7. Thoroughly mix. I even squeezed it in my hands to create a nice pulp8. Done!Now in a bowl add in this order1. Rice2. Chicken3. Pepper Mix4. Salsa5. A dollop of Plain Greek Yogurt and Sriracha

Original Post

27

Kung Pao ChickenHigh Protein Multi Meal Submitted by mike0802

Nutrition Facts - 1/3 of RecipeCalories 969Fat 26g Carbs 24g Protein 150g

65% 10%

25%

FatCarbsProtein

Nutrition Facts - Whole RecipeCalories 2,907Fat 78g Carbs 72g Protein 450g

Ingredients (makes 3 servings)Marinade 1 cup Light Soy Sauce4 tbsp Garlic Chili Sauce1 tbsp HoneyCrushed Chilies (omit if too spicy)

Directions

1. Combine ingredients for marinade and allow chicken to marinate for at least 30-60 minutes.2. Pour all chicken with marinade into a heated pan with 2 tbsp of Sesame Oil3. Heat on high fro 5 minutes4. Add Green Peppers5 Add can of Chopped Water Chestnuts6. Turn down to simmer until sauce is reduced7. Just before plating add Sesame Seeds and Roasted Unsalted Peanuts8. After plating garnish with Chopped Scallions

Original Post

Footnote: I added this recipe because it was so highly voted in r/fitmeals. In the original post OP lists the recipe and says it makes 3 servings. I added the ingredients as described in myfitnesspal. The original post stated a serving was about ~550. As listed I found it closer to 969 per serving. I also felt it was worth mentioning that if made as described the recipes contains about 3,870 mg of sodium per serving. If you’re watching your sodium intake you may want to pass on this recipe.

Miscellaneous 3 lbs Chicken, cubed 1 diced Green Pepper1 can chopped Water Chestnuts2 tbsp Sesame Oil30g Sesame Seeds28g Roasted Unsalted Peanuts2 tbsp Chopped Scallions

29

Spinach, Feta, Tomato Crustless QuicheMulti Meal Submitted by jackiedoesdomestic

Nutrition Facts - Whole QuicheCalories 566Fat 25g Carbs 43g Protein 43g

30%

30%

40%

FatCarbsProtein

Vegetarian Low Cal

Nutrition Facts - 1/4 of QuicheCalories 142Fat 6g Carbs 11g Protein 11g

Ingredients 2 Eggs1 cup of Skim or 1% Milk10 oz package of Frozen Spinach1/2 Onion10 Cherry Tomatoes1/2 cup Feta Cheese

Directions

1. Preheat oven to 350°F(175°C). Whisk 2 eggs with the milk and add salt and pepper to taste. Set aside2. Thaw the spinach and drain thoroughly to make sure you don't end up with a watery quiche3. In a mixing bowl, whisk together the eggs and milk. Salt and pepper to taste. Crumble the bacon and stir it in along with the chopped, steamed broccoli4. In a lightly greased (PAM) pie pan pour about 1/3 of the batter. Then add the feta on top of this with the goal being an even coverage over the whole area. Pour the rest of the batter on top of the feta5 Halve ten cherry tomatoes and place them with the seed side up on the top of the quiche6. Bake for about 40 minutes or until the egg mixture has settled. Settled means it's bouncy and not raw

Original PostJackie Does Domestic

31

Doughless PizzaSubmitted by healthychomp

Nutrition Facts Whole Pizza6 Pepperonis and Green PeppersCalories 632Fat 37g Carbs 23g Protein 54g

34%

14%

52%FatCarbsProtein

Vegetarian Low Carb

Nutrition Facts Whole Pizza no meatCalories 572Fat 32g Carbs 23g Protein 52g

35%

15%

50%

FatCarbsProtein

No Meat

Ingredients 1 cup riced Cauliflower1-1/4 cup shredded part-skim Mozzarella Cheese1 Egg1 tsp Oregano1/2 tsp minced Garlic1/2 tsp Garlic Salt1/2 Pizza SauceToppings of your choice

Directions1. Rice cauliflower using a food processor or blender. If you don’t have either, you can use a cheese grater2. Place riced cauliflower in the microwave for 6-8 minutes, stirring half-way through3. Preheat the oven to 450 degrees4. In a bowl, combine the cauliflower, mozzarella cheese, egg, oregano, garlic, and garlic salt. Stir them together5 Transfer the mixture to a cookie sheet, and shape into a 9″ circle6. Bake at 450 degrees for 15 minutes, until the crust is browned and cooked through the middle7. Remove the crust from the oven, and add your sauce and toppings8. Place back in oven until the cheese is melted and bubbly (about 3-4 minutes)9. Allow pizza to cool, then cut into small slices

Original PostHealthy Chomp

Footnote: Calories will vary depending on your choice in toppings so be sure to be mindful of that. Also I left the recipe as OP de-scribed. When calculating calories I found the recipe is pretty high sodium with about 2,600mg in the whole pizza. If you omit the garlic salt that cuts out about 980mg of sodium. Here is the myfitnesspal calorie calculation

33

Savory PieSubmitted by Lippalakki

Nutrition Facts Whole Pie - 4 ServingsCalories 1,181Fat 42g Carbs 128g Protein 74gNutrition Facts 1/4 PieCalories 296Fat 11g Carbs 32g Protein 18g

25%

43%

33%

FatCarbsProtein

Multi Meal

Ingredients Crust400 grams cooked Chickpeas1 mashed clove of Garlic1 tbsp Olive OilPinch of Salt and PepperFilling200 grams cooked and diced Turkey1/2 of a Leek, sliced1/2 Red Sweet Pepper, diced100 grams Cocktail Tomatoes, halved50g grated low fat CheeseSalt and Pepper

Directions1. Mix ingredients for the crust in a blender. Line pie dish with mixture and pre-bake for 15 minutes at 425°F (220°C). 2. Whisk together eggs, milk, cheese, and spices for filling3. Fill crust with the meat and vegatables4. Pour egg mixture into the crust over the meat5 Bake for another 15 minutes at 425°F (220°C)6. Let pie cool before eating

Original Post

35

Chicken Peanut Curry and Cauliflower RiceSubmitted by Sashab_123

Nutrition Facts Whole Recipe - 4 ServingsCalories 1,520Fat 47g Carbs 136g Protein 176gNutrition Facts 1 ServingCalories 380Fat 12g Carbs 34g Protein 44g

42%

32%

26%

FatCarbsProtein

Multi Meal High Protein Low Cal

Ingredients - Makes 4 Servings Chicken Peanut Curry 1 tbsp canola oil1 medium onions, finely chopped2 large garlic cloves, finely chopped1 tbsp finely chopped peeled fresh ginger3 tbsp curry powder2 tsp salt1 tsp ground cumin1/2 tsp cayenne3 cups skinless chicken breasts, cut into small chunks1 can diced tomatoes1/4 cup chopped fresh cilantro4 tbsp PB21/4 cup frozen peas6 oz plain nonfat yogurt

Directions - Chicken Peanut Curry1. Heat oil in a 5- to 6-quart wide heavy pot over moderately low heat, then cook onions, garlic, and ginger, stirring, until softened, about 5 minutes.2. Add curry powder, salt, cumin, and cayenne and cook, stirring, 2 minutes (if the spices start burning, add a little water to temper the heat.)3. Add chicken and cook, stirring to coat, 3 minutes. Add tomatoes, including juice, and cilantro and bring to a simmer, then cover and simmer gently, stirring occasionally, until chicken is cooked through, about 30-40 minutes.4. Just before serving, add PB2 to curry along with yogurt and peas. Simmer gently, uncovered, stirring, until sauce is thickened, about 5 minutes.5. Garnish with cilantro and serve with rice (cauliflower or basmati)

Cauliflower Rice1 medium head of cauliflower1 tsp canola oil1 small onion, chopped finely1 bay leaf1 tsp ground cumin1/2 tsp ground coriander1/4 tsp freshly ground nutmegsalt and pepper to taste1/4 cup frozen peas (optional)

Directions - Cauliflower Rice1. Head the oil on medium heat in a large pan, the larger the better. (A wide pan will allow for more steam to escape from the cauliflower during cooking). Fry the onion until translucent.2. Meanwhile, wash and dry the cauliflower. Separate the florets from the core and cut larger florets into small chunks.3. Using a food processor, pulse the florets until the pieces are approximately the size of rice. Combine with the onion in the pan and add the bay leaf. Fry, stirring frequently, for 2-3 minutes.4. Add the rest of the spices and frozen peas (if using) and continue stirring to remove excess water from the cauli-flower. Season to taste with salt and pepper. Remove the bay leaf prior to serving.

Original PostSasha’s Focaccia

38

Creamy Avocado and Rocket PastaSubmitted by amuseyourbouche

Nutrition Facts Whole Recipe - 2 ServingsCalories 579Fat 38g Carbs 58g Protein 15gNutrition Facts Per ServingCalories 290Fat 19g Carbs 29g Protein 8g

10%

36% 54%

FatCarbsProtein

\Vegan Low Cal

Ingredients 150g Pasta1 clove Garlic 50g Fresh Rocket (Arugula)1 Avocado2 tbsp Lemon Juice1 tbsp Olive Oil (optional)SaltBlack pepper

Directions

1. Boil the pasta according to the instructions on the packet.2. Meanwhile, blitz the garlic and rocket in a food processor until finely chopped. Add the avocado and lemon juice, and blitz again. If the mixture looks too dry, you might like to add a small amount of olive oil to moisten it. Season to taste.3. When the pasta is ready, drain it and add the sauce. Cook, stirring constantly, over a low heat for 5 minutes, until the sauce is heated through.

Original PostAmuse Your Bouche

40

Creamy Avocado Pasta with TunaSubmitted by Dani821

Nutrition Facts Whole Recipe - 4 ServingsCalories 2,531Fat 72g Carbs 340g Protein 183gNutrition Facts Per ServingCalories 633Fat 18g Carbs 85g Protein 46g

27%

50%

24%

FatCarbsProtein

Multi Meal Quick

Ingredients For the Sauce1 large Avocado, peeled and seeded2 tbsp Olive Oil1 Lemon, juiced 3 cloves of Garlic, minced1/2 tsp Kosher salt1/4 cup of fresh Basil, minced

Directions

1. Prepare the pasta according to package directions. Drain and set aside.2. Put the avocado, olive oil, lemon juice, salt, and fresh basil into a high speed blender or food processor and

blend until smooth.

3. Add the sauce, tuna, cottage cheese, and any other add ins you like to the pasta and mix well.4. Dish can be eaten warm or cold.

Original PostHealthy Vittles and Bits

For the Pasta1 pound Whole Wheat Pasta (I used Penne)1 cup low fat Cottage Cheese2 cans of Tuna, drainedAny other add ins you like such as cooked veggies, pine nuts, slivered almonds, edamame, etc.

42

Chicken Pasta SaladSubmitted by bulkbites

34%

46%

20%

FatCarbsProtein

Nutrition Facts - Whole RecipeCalories 629Fat 14g Carbs 73g Protein 53g

Ingredients 100g Whole Wheat Penne75g Green Beans100g Chicken Breast11g Bacon1/2 tsp Mustard1/2 tsp Lemon Juice1/2 tsp Light Mayodash Salt and Pepper2 tsp Parsley

Directions

1. Boil the pasta with some salt2. Cook the green beans3. Bake bacon until crisp and crumble it4. Pan roast the chicken. Shred the chicken5 Mix parsley, lemon juice, mayo, mustard, salt, and pepper with two tablespoons of water6. Mix all the ingredients and enjoy

Original PostBulk Bites

44

Broccoli Cheese SoupSubmitted by pickyeaterblog

Nutrition Facts - Whole Recipe 4 ServingsCalories 790Fat 38g Carbs 46g Protein 51g

Vegetarian Low Carb

28%

25%

47%

FatCarbsProtein

Low Cal

Nutrition Facts - 1 ServingCalories 198Fat 9.5g Carbs 11.5g Protein 12.8g

Ingredients 3 cups unsalted Vegetable Stock16 oz Broccoli Florets, chopped1 cup Onion, diced1/2 tsp Salt1/2 tsp Ground Pepper3 Garlic Cloves, minced1/4 + 1/8 cup Half-and-Half4 oz Shredded Reduced Fat Sharp Cheddar Cheese1/4 cup Parsley

Directions1. Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 10 minutes or until broccoli is tender.2. Turn off the heat. Using an immersion (hand) blender, blend the soup until it's creamy. [Alterna-tively if you don't have a hand blender you can use a regular blender: Pour soup into a blender. Re-move center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return soup to pan.]3. Stir in 1/4 cup + 1/8 cup half-and-half and 2 ounces cheese. You don't need to turn the stove back on again, the residual heat from the soup should melt the cheese.4. Top evenly with remaining 1 tbsp cheese per bowl and parsley.

Original PostThe Picky Eater

46

Sweet Potato SlidersSubmitted by rippedrecipes

Nutrition FactsCalories 232Fat 1.9g Carbs 12.6g Protein 37.8g

Low Carb

69%

23%

8%

FatCarbsProtein

Low Cal High Protein

Ingredients 1 medium Sweet Potato. About 2” dia, 5” long1 tbsp Coconut Oil1 cup Spinach1/4 tsp Mrs. Dash Garlic & Herb3 oz Boneless Skinless Turkey Breast Cutlets

Directions1. Preheat oven to 375F (190C) 2. Slice sweet potato into 1/2” discs. Placed on greased cookie sheet and season with Mrs. Dash3. Bake for 30 minutes. Flip and bake for 10 minutes more4. Grill turkey breast5. Sandwich turkey breast in between 2 sweet potato discs with steamed spinachOriginal PostRipped Recipes

48

Lazy Man’s DalSubmitted by dskatz2

Nutrition Facts - Recipe - 6 servingsCalories 748Fat 3g Carbs 130g Protein 55g

69%

23%

8%

FatCarbsProtein

Low Cal

Nutrition Facts - 1 servingCalories 125Fat 0.5g Carbs 21.7g Protein 9.1g

Multi Meal

Ingredients 2 cups Lentils15 oz can of Diced Tomato10 oz bag of Spinach1 Onion, chopped4 cups Chicken or Vegetable Broth (low or no sodium)1 tbsp Garlic, chopped1 tbsp Ginger, chopped1 tbsp Curry Powder1.5 tbsp Curry Paste1 tsp Garam Masala1/2 tsp Cumin1/2 CorianderPinch of Sugar1 tbsp Lemon JuiceCilantro

Directions1. Combine all ingredients, except for the cilantro and lemon juice, into a slow cooker2. Cook on high for 3-4 hours or on low for 7-8 hours3. During last hour add in cilantro and lemon juice4. Serve with warm naan and top with a dollop of yogurt if desired

Original PostDylan Cooks

50

Slow Cooked Chicken Lettuce WrapsSubmitted by healthychomp

Nutrition Facts - Whole RecipeCalories 822Fat 6g Carbs 33g Protein 151g

76%

17%

8%

FatCarbsProtein

Multi Meal Low Carb High Protein

Ingredients 1-1/2 lbs of Boneless, Skinless Chicken Breast (or Thighs)1-1/2 tsp Taco Seasoning1 Jalapeño ,chopped and seeded16 oz Jar of Salsa1 Onion, dicedSalt, to taseIceberg Lettuce Leaves, for wrapping

Directions1. Sprinkle taco seasoning on the chicken breast and place them on the bottom of the slow cooker2. Throw the onions and jalapeños over the chicken breasts3. Pour salsa over the chicken/onions/jalapeños4. Slow cook on low for 4-5 hours. Start checking around hour 45. Chop chicken breast into chunks. Salt to taste6. Serve on lettuce wraps

Original PostHealthy Chomp

52

Quick Thai Curry Noodle SoupSubmitted by amuseyourbouche

Nutrition Facts - Whole RecipeCalories 811Fat 27g Carbs 117g Protein 18g

9%

60%

31%

FatCarbsProtein

Multi Meal

Ingredients 1 tbsp Oil300g Mixed Stir-Fry Vegetables (authorI used a pre-prepared mix with beansprouts, mangetout, baby corn, carrot, cabbage and onion, but you can use whatever you like)2-3 tbsp Red Thai Curry Paste 400 ml Coconut Milk300g Fresh Noodles (author used egg noodles but you can use a vegan noodle if needed)SaltBlack pepper300 ml Water2 tbsp Fresh Coriander, chopped

Directions1. Heat the oil in a large wok or deep frying pan, and stir-fry the vegetables for around 5 minutes ‒ you want them to be slightly softened, but still with a nice bit of crunch.

2. Add the curry paste and mix well (I used 3tbsp but if your paste is particularly spicy, or if you just like a milder curry, you might prefer to only use 2)

3. Add the coconut milk and the fresh noodles, and season to taste. I also added around 300ml water ‒ just add however much you need to get the curry/soup to your desired consistency. Cook over a medium heat for a few more minutes, simmering very gently, until the curry is hot.

4. Stir in the chopped coriander, and serve.

Original PostAmuse Your Bouche

Chapter 3

Snacks

55

5 Minute Sweet Potato ChipsSubmitted by healthychomp

Nutrition Facts One 5” Potato SlicedCalories 112Fat 0g Carbs 26g Protein 2g

7%

93%

FatCarbsProtein

Low CalQuick

Ingredients 1Sweet PotatoSaltOlive Oil Spray

Directions

1. Use a mandolin and slice up your sweet potato (try to find one that has an even girth throughout the entire length of the potato so you have evenly sized chips)2. Cut parchment paper the size of your glass plate inside the microwave3. Lay the chips in a single layer on the parchment paper4. Lightly spray with non-stick spray and salt them5. Microwave on 100% power for 2 minutes 30 seconds (Please note: This measurement was for MY microwave, so please be aware of your own. You will know they are done when they start to lightly brown, but do not wait till they en-tirely brown ̶ that would mean it burnt)6. Let the chips cool, and they will turn crispy

Original PostHealthy Chomp

57

Bacon Buffalo DipSubmitted by Sonx

Nutrition Facts Calories 136Fat 3g Carbs 7g Protein 21g

60% 20%

19%

FatCarbsProtein

Low CalQuick Low Carb

Ingredients 30g Fat Free Cottage Cheese3 tbsp Frank’s Red Hot Buffalo Wing Sauce125g Fat Free Greek Yogurt12g Bacon Bits2 tsp Frank’s Red Hot Xtra Hot Sauce

Directions

1. Combine ingredients

Original Post

59

Broccoli BreadSubmitted by Mupt

Nutrition Facts Whole LoafCalories 604Fat 10.5g Carbs 15.7g Protein 113.2g

74%

10%

15%

FatCarbsProtein

Low Cal High Protein

Ingredients 1/2 cup Whey Isolate1/2 cup of Casein Protein1/2 cup Egg Whites2 Eggs1/2 cup of Broccoli, steamed

Directions

1.Mix all ingredients together very well. The broccoli should be in tiny pieces. A hand mixer may be useful here 2. Bake at 325F (160C) for 40 minutes

Original PostProtein Pow

Chapter 4

Desserts

62

Two Ingredient CookiesVegan Quick Submitted by xlilly linking The Burlap Bag

Nutrition Facts - No Add-Ins; 2 cookiesCalories 65Fat 0.5g Carbs 13g Protein 1.5g

Low Cal

Nutrition Facts -Calories 100Fat 3g Carbs 17g Protein 2g 10%

83%

7%

FatCarbsProtein

8%

66%

26%

With 1/4 cup Chocolate Chips; 2 cookies

FatCarbsProtein

With Chocolate Chips

Ingredients (Makes about 16 cookies)2 Large Old Bananas1 cup Oats (Quick or Regular. If you use regular it’s suggested that you chop them a little so everything holds together better)Optional Add-InsHandful of Chocolate ChipsCrushed Walnut PiecesCinnamonRaisins Directions

1. Preheat oven to 350F (176C)

2. Mix the 2 ingredients together in a bowl

3. Mix optional mix-ins if you would like

4. Grease a cookie sheet and bake for 15 minutes

Additional Info

Since all bananas are different sizes, the needed measurements can vary. If it seems too runny and the cookies would flatten out too much, add in more oatmeal.

And make sure to not add in too many mix-ins as the cookies won’t hold together very well. The ones in these photos have a handful of chocolate chips, a teaspoon or two or cinnamon, and 1/4ish a cup of crushed walnuts.

Original PostThe Burlap Bag

64

Chocolate and Peanut Butter No Bake CookiesVegan Submitted by jazerac

Nutrition Facts - 6 CookiesCalories 1,240Fat 46g Carbs 102g Protein 128g

Nutrition Facts - 1 CookieCalories 207Fat 8g Carbs 17g Protein 21g

38%

31%

31%

FatCarbsProtein

High Protein

Ingredients (Makes 6 cookies)

1 cup Oats

4 scoop Chocolate Whey Protein

4 tbsp of Peanut Butter

Optional Add-Ins

Truvia/Splenda

Directions

1. Mix together oats, chocolate protein powder, and pea-nut butter into a large bowl. If you want them to be sweeter, mix in a couple packets of Truvia/Splenda.

2. Add boiling water to mix. Enough to make a thicker consistency. If the mix is too watery the cookies won’t form well

3. Spoon six equal sized cookies onto a plate

4. Refrigerate overnight

Original Post

Footnote: Nutrition Facts may vary depending on brand of protein powder and/or peanut butter. Here is a photo of the myfitnesspal calorie calculation used to find the nutrition facts. It includes the brands used.

66

Protein Chocolate Chip CookiesVegan Submitted by medicfourlife

Nutrition Facts - 8 CookiesCalories 1,438Fat 64g Carbs 144g Protein 86g

Nutrition Facts - 1 CookieCalories 180Fat 8g Carbs 18g Protein 11G

23%

38%

38%

FatCarbsProtein

High Protein

Ingredients (Makes 6 cookies)

1 cup Oats

2 scoops Whey Protein

4 tbsp of Peanut Butter

1 egg

2 tbsp Agave Nectar or Honey

1/4 cup of Chocolate Chips

Directions

1. Preheat oven to 350°F (175°C)

2. Combine all ingredients in a single bowl and stir to combine

3. Spoon out balls of mixture onto a greased baking sheet and form into cookies. Bake for 5-8 minutes

Original Post

Footnote: Nutrition Facts may vary depending on brand of protein powder and/or peanut butter. Here is a photo of the myfitnesspal calorie calculation used to find the nutrition facts. It included the brands used.