Snacks & Apps
Ingredients
• 1 Cup Pecans
• ½ Cup Onion, Diced
• ½ Cup Celery, Diced
• 1 Large Granny Smith Apple, Peeled, Cored and Diced (About 1 ½ Cups)
• 2 Tablespoons Butter
• 2 ½ Cups Whole Wheat Bread Crumbs
• ½ Cup Dried Cranberries
• ½ Cup Chopped Fresh Parsley
• 2 Teaspoons Dried Thyme
• Salt and Pepper, To Taste
Homemade Stuffing
Macros Per Serving
Calories: 276
Protein: 7g
Carbs: 34g
Fat: 14g
Fiber: 6g
Total Time: 45 mins
Servings: 8 Servings (1 Serving = 1 Cup)
Instructions
For this recipe, you'll need:
• Sheet Pan
• Plastic Bag
• Large Pan
• 9x13 Inch Baking Dish
• Aluminum Foil
1. Preheat your oven to 375℉.
2. Spread the pecans over a sheet pan and place them in the oven to bake at 375℉ for 8-10 minutes. Once they are done baking, remove the pecans from the oven and reduce the heat to 300℉.
3. Place the toasted pecans in a plastic bag. Pound the pecans until they are broken into small pieces.
4. Sauté the onion, apple, celery, and 2 tablespoons of butter in a large pan over medium heat. Cook for about 8 minutes or until soft.
5. Turn off the heat and add the bread crumbs, pecans, cranberries, parsley, and thyme to the pan. Season with salt and pepper to taste as you stir the ingredients together.
7. Add the contents of the pan to a 9x13 baking dish, dispersing it evenly.
8. Cover the baking dish with foil and bake for 15 minutes.
9. Remove the foil from the baking dish and allow it to bake for another 15-25 minutes. The top should be golden brown.
10. Serve the stuffing warm or store it in the fridge for up to 5 days!
Ingredients
• 4 Large Sweet Potatoes
• 1 Stick Salted Butter
• ⅓ Cup Shredded Parmesan Cheese
• 2 Tsp Minced Garlic
• 1 Tbsp Thyme
• 1 Tbsp Rosemary
Sweet Potato Stacks
Macros Per Serving
Calories: 274
Protein: 5g
Carbs: 26g
Fat: 17g
Fiber: 4g
Total Time: 45 mins
Servings: 8 Servings (1 Serving = 1 Cup)
Instructions
For this recipe, you'll need:
• 12 Cup Muffin Tin or Tray
• Large Bowl
• Small Pot
• Mixing Spoon or Whisk
1. Peel the sweet potatoes before cutting them into thin, round slices. The thinner you can slice your sweet potatoes, the crispier they will turn out! Place your sliced sweet potatoes in a large bowl, then set aside.
2. Preheat the oven to 400ºF.
3. Put a small pot over low heat. Add the butter and garlic.
4. Once the butter is fully melted, remove the pot from the heat and stir in the thyme and rosemary.
5. Once stirred in, pour the mixture over the sweet potatoes in the bowl. From here, add the parmesan cheese.
6. Toss the sweet potatoes and mixture together to coat the sweet potatoes evenly.
7. Next, layer the sweet potato slices on top of one another between 12 muffin cups. Drizzle any remaining mixture over stacks.
8. Bake the sweet potatoes for 25-30 minutes until browned.
9. Enjoy!
Ingredients
• 2 lbs Fresh Green Beans
• 1 Tbsp Olive Oil
• 2 Chicken Sausages, Chopped
• ½ Cup Slivered Almonds
• ½ Cup Dried Cranberries
• ½ Lemon, Juiced
• ¼ Cup Feta Cheese Crumbles
Holiday Green Beans
Macros Per Serving
Calories: 220
Protein: 11g
Carbs: 24g
Fat: 6g
Fiber: 6g
Total Time: 45 mins
Servings: 8 Servings (1 Serving = 1 Cup)
Instructions
For this recipe, you'll need:
• Baking Sheet
• Non-Stick Cooking Spray
1. Preheat the oven to 400ºF.
2. Spray a baking sheet with non-stick cooking spray.
3. Add the green beans, chicken sausage, and almonds to the baking sheet, spreading them evenly.
4. Place in the oven to bake for 25 minutes.
5. Remove from the oven and add the dried cranberries, lemon juice and feta cheese evenly across the top.
6. Dig in now or refrigerate for up to 5 days!
Ingredients
SALAD INGREDIENTS:
• 1 Cup Mixed Greens
• 4 oz Chicken Breast
• 1/4 Cup Diced Apple
• 1/2 Cup Butternut Squash
• 1 oz Goat Cheese
• Salt & Pepper For Taste
DRESSING INGREDIENTS:
• 1 Tbsp Balsamic Vinaigrette
• 1 Tsp Dijon Mustard
• 1 Tsp Sugar Free Maple Syrup
• Pinch of Cinnamon
High-Protein Harvest Salad
Macros Per Serving
Calories: 346
Protein: 42g
Carbs: 20g
Fat: 10g
Fiber: 5
Total Time: 45 mins
Servings: 1
Instructions
For this recipe, you'll need:
• 1 Large Bowl
• 1 Mixing Spoon
• 1 Small Bowl
• Cooking Thermometer
• 2 Baking Sheets or Trays
• Non-Stick Spray or Parchment Paper
1. Start by preheating the oven to 400 ℉.
2. Coat a baking sheet with non-stick spray or cover it with parchment paper. Cut the butternut squas into small cubes and set them on the baking tray.
3. Place the butternut squash in the oven for 30 minutes. The squash should be lightly browned and easily pierced with a fork when fully cooked.
4. Coat a separate baking sheet with non-stick spray or cover it with parchment paper. Place the chicken breast on the baking sheet and let it bake at 400 ℉ for 25 minutes. Cook until the internal temperature reaches 165 ℉. Once cooled, cut the chicken into strips or cubes for the salad and set aside.
5. Put the mixed greens into a bowl, then add the toppings: chicken, squash, diced apples, and goat cheese.
6. In a small bowl, mix all the dressing ingredients together with a fork.
7. Pour the dressing over the salad and enjoy!
Ingredients
• 1 1/2 cups raw whole pumpkin seeds
• 2 teaspoons butter, melted
• 1 pinch salt
Roasted Pumpkin Seeds
Macros Per Serving
Calories: 83
Protein: 3g
Carbs: 9g
Fat: 5g
Total Time: 50 mins
Servings: 6
Instructions
1. Preheat oven to 300 degrees F and gather ingredients.
2. Toss seeds in a bowl with melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.
3. Enjoy!
Ingredients
• 1 Cup Peanut Butter
• 2 Scoops 1st Phorm Level-1 Chocolate Marshmallow Protein Powder
• 1/3 Cup Honey
• 1/2 Cup Graham Cracker Crumbs
• 3/4 Cup Oats
• 1 oz Chocolate Chips
• 1/2 Cup Mini Marshmallows
S’Mores Energy Bites
Macros Per Serving
Calories: 177
Protein: 9g
Carbs: 20g
Fat: 8g
Total Time: 8 mins
Servings: 10 (1 Serving = 2 Energy Balls)
Instructions
For this recipe, you'll need:
• Medium Mixing Bowl
• Mixing Spoon
• Ice Cream Scoop or Big Spoon
• Storage Container
1. Mix all ingredients in a medium-sized bowl.
2. Using an ice cream scoop, shape the ingredients into 20 evenly-sized balls.
3. Put the bites into a container and store them in the fridge until ready to eat.
Ingredients
• 8 oz. Whipped Cream, Zero Sugar
• 2.5 Scoops 1st Phorm Level-1 Chocolate Marshmallow Protein Powder
• 2 Tbsp Sugar-Free Chocolate Instant Pudding Mix
Serve With
• Strawberries
• Graham Crackers
• Apples
High Protein S’Mores Fluff Dip
Macros Per Serving
Calories: 180
Protein: 17g
Carbs: 14g
Fat: 6g
Total Time: 5 mins
Servings: 4
Instructions
For this recipe, you'll need:
• Medium Mixing Bowl
• Mixing Spoon
1. Mix all the ingredients together in a medium-sized bowl.
2. Serve right away with strawberries, apples, or graham crackers.
*Can be stored in the fridge for up to 3 days.
Ingredients
• 8 medium whole peeled carrots
• 3 tablespoons olive oil
• ¼ cup honey
• salt and ground black pepper to taste
Honey Roasted Carrots
Macros Per Serving
Calories: 204
Protein: 1g
Carbs: 29g
Fat: 10g
Prep Time: 10 mins
Cook Time: 30 mins
Servings: 4
Instructions
Preheat an oven to 350 degrees F (175 degrees C) and gather all ingredients.
Place whole carrots in a baking dish, and drizzle with olive oil. Mix until carrots are completely covered with oil. Drizzle honey over top, then season with salt and pepper; mix until evenly coated.
Bake in the preheated oven until carrots are just tender, about 30 minutes, or longer if you prefer softer carrots.
Serve hot and enjoy!
Ingredients
• cooking spray
• 24 jalapeno peppers
• 1 (16 ounce) package Monterey Jack cheese, cubed
• 1 pound sausage
• 1 (16 ounce) package Cheddar cheese, shredded
• 2 cups all-purpose baking mix
• 1 tablespoon crushed red pepper flakes
• 1 tablespoon garlic salt
Armadillo Eggs
Macros Per Serving
Calories: 541
Protein: 25g
Carbs: 16g
Fat: 42g
Prep Time: 30 mins
Cook Time: 25 mins
Servings: 12
Yield: 24 armadillo eggs
Instructions
Preheat the oven to 325 degrees F (165 degrees C). Lightly grease a medium baking sheet with cooking spray.
Cut a slit in each jalapeño pepper; remove and discard seeds and pulp. Stuff jalapeños with Monterey Jack cheese cubes.
Mix together sausage, Cheddar cheese, baking mix, crushed red pepper, and garlic salt in a large bowl until well combined. Shape sausage mixture around stuffed jalapeños to form egg-shaped balls. Place on the prepared baking sheet.
Bake in the preheated oven until sausage is cooked through and lightly browned, about 25 minutes. An instant-read thermometer inserted into the center of sausage should read at least 160 degrees F (72 degrees C).
Baked Cowboy Dip
Ingredients
• 12 ounces hot Italian sausage links, casings removed
• 2 (8 ounce) packages cream cheese, at room temperature
• 1 cup sour cream
• 4 ounces sharp Cheddar cheese, grated
• 2 cups frozen sweet corn, thawed and drained
• 1 (14 ounce) can fire-roasted diced tomatoes with green chiles
• 1 (4 ounce) can diced Hatch green chiles
• ½ cup diced fresh jalapeño peppers
• ½ cup sliced green onions
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 pinch cayenne pepper, or to taste
Topping:
• 2 tablespoons grated sharp Cheddar cheese
• 1 pinch cayenne pepper, or to taste
• 1 teaspoon sliced green onion, or to taste
Macros Per Serving
Calories: 261
Protein: 9g
Carbs: 8g
Fat: 22g
Instructions
1. Preheat the oven to 425 degrees F (220 degrees C).
2. Place sausages in a dry pan over medium heat until they start to sizzle. Use a spoon or flat wooden spatula to break them up as they cook. Continue to cook until browned and crumbly, 10 to 12 minutes. Remove from the heat. Drain grease if desired.
3. Combine cream cheese, sour cream, 4 ounces grated Cheddar, thawed corn, cooked sausage, fire-roasted tomatoes with chiles, Hatch chiles, jalapeño peppers, green onions, salt, pepper, and cayenne in a large bowl; mix until thoroughly combined. Transfer into a baking dish and smooth out the top. Top with remaining Cheddar, and cayenne.
4. Place the baking dish on a sheet pan and bake in the center of the preheated oven until cheese is melted and dip is bubbling around the outside, about 30 minutes.
5. Sprinkle green onions over top before serving.
Million Dollar Cabbage Salad
Ingredients
Dressing:
• ½ cup vegetable oil
• ½ cup white sugar
• ¼ cup wine vinegar
• 1 tablespoon soy sauce
Salad:
• 2 (3 ounce) packages ramen noodles (without flavor packets), lightly crushed
• 1 cup sesame seeds
• ½ cup slivered almonds
• 1 head napa cabbage, chopped
• 1 bunch green onions, chopped
Macros Per Serving
Calories: 338
Protein: 6g
Carbs: 28g
Fat: 24g
Instructions
1. Make the dressing: Whisk oil, sugar, vinegar, and soy sauce together in a bowl until sugar dissolves. Refrigerate until needed.
2. Preheat the oven to 350 degrees F (175 degrees C).
3. Spread broken ramen noodles onto a baking sheet with sesame seeds and almonds.
4. Bake in the preheated oven, stirring often and watching carefully to prevent burning, until lightly browned, about 15 minutes. Remove from the oven and let cool for 5 to 10 minutes.
5. To serve, mix cabbage, green onions, and toasted ramen mixture together in a salad bowl until thoroughly combined. Add dressing and toss to coat.
Protein Overnight Oats
Ingredients
• 1/2 Cup of Old Fashioned Rolled Oats
• 1 Tsp of Chia Seeds
• 1 Scoop of Level-1 Vanilla Ice Cream Protein Powder
• 3/4 Cup of Almond Milk
• 1 Tsp of Sugar-free Maple Syrup
• 1/2 Tsp of Vanilla Extract
• 1/2 Tsp of Cinnamon
Macros Per Serving
Calories: 393
Protein: 31g
Carbs: 47g
Fat: 9g
Instructions
1. In a large mixing bowl, add the oats, chia seeds, Level-1 protein powder, and cinnamon. Mix them together.
2. Next, add in the almond milk, syrup, and vanilla extract. Mix them in well with the other ingredients.
3. Put the mixture in a mason jar and let it sit overnight in the refrigerator.
4. The next day, eat it with your desired toppings! You can top your oats with just about anything ... Just be conscious of how these toppings will manipulate the macros.
Storage
If you are in the habit of making meals for yourself several days in advance, you’ll be happy to hear that these protein overnight oats can be safely stored in the refrigerator for up to a week. Any longer than that, however, and you’ll run the risk of them going bad.
Whether you’re meal-prepping in advance or making a quick snack for later in the day, keep in mind that the longer your oats sit in the fridge, the more soft they will be, so if you’d like your oats to be chewier, don’t let them sit for longer than one night ... even a few hours may be sufficient.
Once you’ve taken them out of the fridge, they can be eaten cold, or you can pop them in the microwave for 30-60 seconds to enjoy them warm.
Macros Per Serving (Excluding Chips, Pita, Lettuce Wraps, etc.)
Calories: 290
Protein: 30g
Carbs: 17g
Fat: 11g
Fiber: 5g
Seven-Layer Taco Dip
Ingredients
• 1 lb 93/7 Lean Ground Beef
• 1 Taco Seasoning Packet
• 1 15 oz Can Low Sodium Black Beans, Drained
• 1/2 Cup Mild Red Salsa
• 1 Cup Fat-Free Plain Greek Yogurt
• 1 Cup Low-Fat Cottage Cheese
• 1 Tbsp Chili Powder
• 1/2 Tsp Cumin
• 1/2 Tsp Oregano
• 2 Cups Shredded Lettuce (Iceberg or Romaine)
• 1 Red Pepper, Diced
• 1 Can Rotel, Drained
• 1 Cup Shredded Cheddar Cheese
Instructions
1. Put the lean ground beef in skillet and brown it over medium heat. Add the taco seasoning packet to beef and stir well when it's nearly done.
2. In a mixing bowl, mash the black beans and salsa together with a fork and spread it on the bottom of the casserole dish.
3. Stir the greek yogurt, cottage cheese, chili powder, cumin and oregano together until creamy. Spread evenly on top of the black beans and salsa with spatula.
4. Layer the cooked ground beef on top of the creamy mixture.
5. Sprinkle the lettuce on top of the ground beef.
6. Add the Rotel on top of lettuce.
7. Layer red pepper on top of Rotel.
8. Sprinkle the cheese on top of red pepper.
9. Enjoy with tortilla chips, toasted pita wedges or lettuce wraps for a lower carb option!
Crispy Air Fryer Chickpeas (4 Flavors)
Ingredients
• 15.5 oz can Garbanzo beans, drained
• Oil for spraying
Cinnamon Sugar
• 1 Tablespoon granulated sugar
• ½ teaspoon cinnamon
Ranch
• 1 Tablespoon ranch dressing packet
Chili Lime
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon salt
• ¼ teaspoon garlic powder
• ¼ teaspoon True Lime
BBQ
• 1 ½ teaspoons paprika
• 1 teaspoon brown sugar
• ½ teaspoon celery salt
• ½ teaspoon garlic powder
• ½ teaspoon dry mustard
• ¼ teaspoon black pepper
Instructions
Prepare Chickpeas:
Place chickpeas in the Air Fryer basket.
Set temperature to 390°F and timer to 17 minutes.
Initial Frying:
After 5 minutes, open the basket, spray chickpeas with oil, and shake the basket.
Close and continue air frying, shaking every 5 minutes.
Seasoning:
With about 2 minutes left, open the air fryer basket and sprinkle half of the desired seasoning on the chickpeas.
Close and continue air frying for the remaining 2 minutes.
Final Touch:
Once chickpeas are done, remove them and place in a bowl.
Sprinkle the remainder of the seasoning on the chickpeas and stir to combine.
Serve and Enjoy!
Almond Joy Protein Balls (No Bake!)
Ingredients
• 1 ½ cups old-fashioned rolled oats
• 1 cup natural almond butter
• ¼ cup honey or maple syrup
• 2 scoops (about 50-60 grams) chocolate protein powder
• 1-2 Tablespoons unsweetened shredded coconut
Instructions
PreCombine Ingredients:
In a large bowl, stir together the rolled oats, almond butter, honey (or maple syrup), chocolate protein powder, and shredded coconut until well combined.
Form Balls:
Using your hands, form the mixture into small balls, about 1-2 tablespoons each.
Refrigerate:
Store the protein balls in an airtight container in the refrigerator.
Enjoy:
Enjoy these delicious protein balls as a dessert while boosting your protein intake!