Breakfast burger crunchwrap -Burger: 95% lean ground burger meat mixed with salt, pepper, 1/3c diced onions, 2tsp italian seasoning, sprinkle parmesan cheese. Mix & form into 4in patty. - Once cooked place patty in center of 1/2 joseph lavash bread. Top with diced onions, 3tbsp plain low fat cottage cheese, 1 egg over easy. Then pinch & fold lavash bread until sealed. Spray pan with non stick spray & place folded side down on hot pan to sear the folds closed. Sear until golden brown & sealed on all edges. Plate & enjoy!	Spicy crispy chick fila chicken remake chicken thighs with skin removed before marinade marinade in pickle juice for 24 hours Drain & set aside mix together 1tsp garlic powder, 1tbsp paprika, 2tbsp onion powder, 1tbsp confectioners sugar, 2tbsp chili powder, 1tbsp salt & 2tbsp pepper. Dredge your chicken in the mixed spices. Bake on bake sheet on 400 for 45 minutes.	Low carb pepperoni pizza toast 2 pieces low carb bread placed on a serrated pan in oven on 365 for 4 minutes. Take out and top each slice with 1-2 tsp of pizza sauce, 2tsp shredded motz, & 4 turkey pepperoni. Place back in oven another 4 minutes until cheese is melted! Macros: 328 calories, 26g carbs, 14g fat, 24g protein	Savory oatmeal bowl - 1/2c old fashioned oats cooked - 1 dippy egg -- 2 pieces turkey bacon diced - top with pepper & scallions Macros: 292calories,15g protein, 24g carbs, 12g fat	Buffalo Tuna egg white toasts 2 thin slices toasted rye bread, mix 1 can drained chuck light tuna with 2tbsp hot sauce, 1tbsp spicy brown mustard, 1tbsp garlic powder, 2 egg whites. Mix & Microwave 3 minutes. Top on toasted rye & drizzle with sriracha sauce. Macros: 234 calories, 22g carbs, 3g fat, 27g protein	Pepper eggboat - cut peppers in half & clear of inside contents - boil in pot of water for 15 minutes - bake medium sweet potato on 350 for 20 minutes or chop up & boil in pot for the same 15 minutes your pepper boils - take out pepper set aside - take out potatoes and mash add pepper and paprika garlic & 1/3c cooked spinach - place in pepper & top with cooked egg Macros per boat: 298 calories, 12g protein, 43g carbs, 5g fat
Chick Chick Hooray low carb onion bun pepperidge farm pre toasted smear of queso blanco steamed spinach & roasted red pepper sliced spicy chick fila chicken remake (check chicken recipe nearby)	The mac attack low carb burger bun 3 slices homemade pickles (vinegar, garlic, water, dill) 4oz elk patty seasoned with salt & pepper 2oz banza mac & cheese with cottage cheese sauce(1/4c cottage cheese in blender with 3tbsp almond milk & 3tbsp parm cheese)	Wakey bakey egg burger low carb bun egg cracked in bowl microwaved 30 seconds in 5 sec intervals for perfect quick dippy egg 4oz elk burger with slice of low fat cheddar handful of arugula	English faux fajita burger 4oz top round sirloin cooked medium 1/4c banana peppers and sauteed onions 2 slices of roma tomato 2 tbsp queso on each half of a 100 calorie toasted multigrain english muffin Macros: 350 calories, 28g carbs, 10g fat, 31g protein	Low carb egg tacos Steam a wedge of cabbage in a pot with water for 15 minutes until limp. Pull cabbage leaves apart to use as your taco shells and fill with 4 scrambled egg whites with 1c kale & 1/2c onion. Then drizzle each with hot sauce. Macros for 3: 154 calories, 29g carbs, 1 fat, 22g protein	Turkey bacon egg cups - Spray a muffin tin with nonstick spray - preheat oven to 350 - Take 2 pieces of turkey bacon & circle around the edge of the muffin tin -crack an egg in each tin - repeat until tin full or desired amount made -season with pepper Macros per egg cup: 142 calories, 10 g protein, 0carbs, 10g fat
Shakshuka - add 2tsp minced garlic, 1/3c diced onions, 1tsp sriracha & 1/2c low carb marinara sauce to pan & bring to simmer. Once simmered & combined crack 2 eggs & add cracked black pepper on top. -Cover with lid until eggs cooked & simmered in marinara.About 3-5 mins. - Serve straight from pan.	Spaghetti squash chicken marinara - Take a spaghetti squash cut in half & gut seeds -spray with nonstick spray & place face down on a baking sheet - Bake for about 40 minutes on 350 - Take out let cool & take a half of the squash & top with 1/2 chicken breast, 4tbsp marinara sauce, & sprinkle parmesan cheese Macros: 281 calories, 35g protein, 18gcarbs, 6g fat	Broccoli cakes - 1c broccoli mashed - 1/3c onions diced -2 egg whites -1/3c motz cheese - 3tsp whole wheat flour - pepper & garlic powder - mix & combine & form small patties - add to preheated presprayed pan & sear until golden Macros per 2 cakes: 130 calories, 4g protein, 13g carbs, 6g fat	Cheesey chicken taco oats 1/2c oats cooked with water, 2tbsp salsa, 1tbsp queso. 4oz diced chicken breast, 1/4c diced red onion & 1/2c mushrooms. Microwave 3 minutes. Top with hot sauce & enjoy! Macros: 356 calories, 36g carbs, 9g fat, 34g protein	Peach Cobbler protein waffles 1 scoop cinnamon protein powder 1tsp baking powder 1/4c oat flour add water until batter consistency achieved Take 10 frozen peaches & microwave for 1 minute then sprinkle with cinnamon & mash. Use this as your cobbler syrup topping!	Gingerbread protein waffles 1/4c wheat bran flakes, 1/3c oat flour, 1 scoop vanilla protein powder, 2 large egg whites, 1tsp vanilla, 2tsp ginger, cinnamon, and 1/2tsp nutmeg, 1tbsp black strap molasses, 1c water. Blend in blender and pour into preheated waffle iron. Macros for whole recipe: 340 calories, 34g carbs, 4g fat, 44g protein
Protein fruit waffle pizza - for waffle: 1/2c vanilla protein powder, 1tsp baking powder, 1tsp vanilla, 1/3c oats, 3tsp whole wheat flour, 2tsp applesauce, 1/4c almond milk add until batter consistency. -topping- 1/2c greek yogurt plain, 5g fat free sugar free cheesecake pudding. Top with fruit of choice Macros: 478 calories, 36g protein, 52g carbs, 8g fat	Cornbread waffle supreme - Preheat waffle iron & spray with nonstick spray -Waffle Batter: -1/4c yellow cornmeal, -1/4c bisquick batter, -2tsp cinnamon -1/2 scoop vanilla protein powder.Mix. -Then add small amounts of water until liquidy consistency achieved. - Place in waffle iron & cook for 5 minutes or until golden and crispy. - Top with 2 dippy eggs & 2 strips oscar meyer turkey bacon Macros: 636 calories, 33g protein, 65g carbs, 25g fat	blueberry protein waffles - 1/3c cornmeal - 1/2scoop vanilla protein powder -1/2c plain almond milk -2tsp cinnamon -1/4c flour -1tsp baking powder -1/3c blueberries smashed Mix & add to preheated waffle iron Macros: 299 calories,20g protein, 45g carbs, 3g fat	Low carb protein packed snack - 1 whole wheat eggo waffle - top with 1/2c muuna cottage cheese mixed with 0.5 scoop vanilla protein powder. - 1/3 banana sliced -drizzle of honey & sprinkle of cinnamon Macros: 283 calories, 29g protein, 28g carbs, 6g fat	Apple cinnamon waffles Waffle batter: -1/4c oat flour - 4tbsp flour -1tsp vanilla -2tbsp plain greek yogurt -1egg -2tbsp cooked apples or applesauce -Mix. If needed add water until batter consistency achieved. -Chocolate smear: 1/2 scoop chocolate protein powder, 2tbsp fat free sugar free cheesecake pudding mix, 2tbsp almond milk, 3tbsp water. Top with cooked apples: -Cooked apples: dice an apple & sautee with water on low heat with 1 packet splenda & 2tsp cinnamon Macros: 315 calories, 33g protein, 30g carb, 5g fat	Cinnamon toast crunch protein waffle - 1/2c chocolate protein powder - 1/4c pancake mix - 1tsp baking powder - 1tsp cocoa powder - 1 egg white - water until waffle consistency achieved - place in waffle iron Filling: 1/2c plain greek yogurt, 5g fat free sugar free cheesecake pudding mix. Mix & add pieces of cinnamon toast crunch around edges Macros: 258calories, 27g protein, 28g carbs, 4g fat
Banana protein waffles Waffle batter -1 scoop chocolate protein powder -1/3c bisquick - 1tsp vanilla -2tsp cinnamon -1tsp cocoa powder - mix and add water until batter consistency achieved -Filling: 1/2c plain greek yogurt mixed with 3tbsp fat free sugar free banana pudding, with 1/2 sliced banana Macros; 379 calories, 52g protein, 33g carbs, 4g fat	Elvis waffles Vanilla waffle - 1 scoop vanilla protein powder - 20g egg whites about 3 eggs whites seperated - 1tsp baking powder - 3tbsp flour Toppings: 1 banana chopped lengthwise, 1/2c plain greek yogurt mixed with 3tbsp fat free sugar free banana pudding mix, 1 packet stevia Macros for everything: 393 calories, 42g protein, 48g carbs, 6g fat Per full waffle: 124 calories, 28g protein, 3g carbs, 2g fat	Double chocolate waffles -Preheat waffle iron & spray with nonstick spray. Waffle Batter -1 scoop chocolate protein powder -1/2c oat flour -1tsp baking soda -1tbsp cocoa powder -3 egg whites -2tbsp almond milk -Mix until combined. - Put in waffle iron and cook for about 5 minutes or until golden - Chocolate drizzle: mix 0.5 scoop chocolate protein powder with 3tbsp fat free sugar free white chocolate pudding mix & add water until syrup consistency achieved. Macros: 310 calories, 49g protein, 17g carbs, 4g fat	Choco PB 1 pan french toast 2 slices low carb bread 4 egg whites mixed with 1tsp vanilla 2tsp cinnamon & ginger. preheat pan & dredge bread. Once all pieces in pan let it cook for 4 min then add rest of egg mixture on top & put a lid on & cook until no drippy egg left. Then flip & cook until browned. Top with mini dark choco chips & natural PB.	Open face blueberry toaster pastry toasted piece of low carb bread of choice 1/2c plain greek yogurt mixed with (1/2c blueberries microwaved 30 seconds then mashed) mix in 1 tsp cinnamon & 1 packet stevia. Smear on toast and enjoy!	Blueberry cheesecake protein pancakes 1/4c low carb waffle mix of choice kodiak cakes is good 1/2scoop blueberry protein powder or vanilla add water mix until batter consistency. Top with 1/2c plain greek yogurt mixed with 1/2c blueberries heated for 30sec then mashed with crumbled graham cracker on top.
Protein cinnabun pancakes cakes: 1 scoop vanilla protein powder, 1/2c oat flour, 1tsp baking powder, 2tsp cinnamon, 2 egg whites, 1/3c plain greek yogurt. 1 packet stevia. Cinna swirl: 1/4c swerve brown sugar, 2 tbsp cinnamon, 2 tbsp water. Frosting: 1/2scoop vanilla protein powder, 1tsp vanilla, 2 packets stevia. Macros per 2 cakes with toppers: 282 calories, 24g carbs, 3g fat, 34g protein,	Protein Peanut butter smores cake -1/2c canned pumpkin - 1/2scoop chocolate protein powder - 2 egg whites -1tsp baking powder - 1tsp vanilla - 1/4c flour - 1tbsp chocolate chips - Mix together in bowl & microwave for 3 minutes or until cooked through. -Toppings: 2tbsp pb2 made into peanut butter by adding water to pb2 powder until thickened & spread on top, 1tsp fluffernutter for center, 12-15 pieces of cinn toast crunch for edges. Macros for everything: 353 calories, 29g protein, 39g carbs, 6g protein	Chocolate zucchini oat cakes - 1/2c grated zucchini - 1c old fashioned oats - 1/3c almond milk - 1 egg white - 1tbsp baking powder -1tbsp apple cider vinegar -1/2scoop chocolate protein powder -top with sugar free maple syrup Macros for 3: 311 calories, 41g protein, 28g carbs, 3g fat	cinnamon bun pancakes - 3tbsp applesauce - 1/4c old fashioned oats ground in blender for oat flour - 1 egg - 1tsp apple cider vinegar - 2 tsp cinnamon - 1tsp baking powder - 3tbsp white flour - mix & thats your pancake batter. Top pancakes once in heated skillet with cinnamon toast crunch sugar from bottom of bag. Icing: 1/2c plain greek yogurt, 1tsp cinnamon, 5g fat free sugar free cheesecake pudding mix Macros for 2 pancakes w. icing: 431 calories, 34g protein, 57g carbs, 8g fat	StrawberryCottage cornbread pancakes - 1/2c plain low fat muuna cottage cheese - 1 egg white -1tsp honey - Blend in blender & fold into dry ingredients. - 1tsp baking powder - 1/3c oat flour - 1/4c yellow cornmeal - Cook in nonstick pan until browned. Top with sugar free maple syrup & 4 sliced strawberries.	PB & J protein pancake sandwich Strawberry jam- 8oz diced strawberries, 1/4c water, 1tsp lemon juice, 2-3tsp strawberry gelatin powder. Combine. Peanut Butter- 2-3tbsp PB2 +2tsp water or until thickened. Protein pancakes: 1/4c oat flour, 1/4c muuna cottage cheese, 1/2 scoop vanilla protein, 1-2 egg whites. Mix. Macros total: 320 calories, 40g protein, 39g carbs, 6g fat
4 ingredient bagel low carb - 1c flour all purpose - 2tsp baking powder -1 egg white beaten - 1c plain greek yogurt - mix together in bowl & knead dough until tacky - roll & form into bagel shape - lightly butter tops & sprinkle with seasoning of choice I did garlic powder which you can also add to dough for more flavor -bake on 350 on top rack until golden Macros per bagel makes 4: 152 calories, 10g protein, 25g carb, 0 fat	Blueberry cinnamon bun protein donuts 1c oat flour 1/2scoop vanilla protein powder 1 egg 2tbsp cinnamon & pinch of nutmeg 2 packets splenda 1/2c frozen wild blueberries 1/4c water mix & divide into nonstick donut pan bake on 350 for 12 mins or until brown & firm. Top with plain greek yogurt mixed with 2tbsp sugar free maple	Protein banana bread cinnamon roll - 1/2c plain low fat muuna cottage cheese - 1 egg - 1/2 banana - blend in blender. Mix with dry ingredients. - 1/3c oat flour - 1/4c whole wheat flour - 2tsp cinnamon - 1tsp baking powder - Spray baking sheet w/nonstick spray & spread dough down pan lengthwise evenly into 2 long strips. - bake on 350 about 5-7mins or until lightly baked. Take out & sprinkle w/ cinnamon & light brown sugar. Roll up.Then bake again until golden. -Take out top w/plain greek yogurt mixed with cheesecake pudding mix	Eggless protein banana bread - 3 ripened medium bananas mashed -1tsp vanilla -1/2tsp baking soda -1tsp apple cider vinegar -1scoop chocolate protein -1/2c flour -2tsps cinnamon -3tbsp blackstrap molasses -mix together &add to greased bake pan top with handful of steelcut oats. Bake for 20min on 350. Macros per slice cut into 7 slices: 94 calories, 5g protein,18g carbs,1gfat	Banana walnut oat muffins - 1/2c oat flour or old fashioned oats ground in blender - 3 ripened bananas - 1tsp baking soda - 1 egg - 2 tbsp almond milk -1tsp vanilla - 2tsp cinnamon & 1/2 tsp nutmeg - mix together & place in muffin tins. - Top with drizzle of maple syrup & chopped walnuts - Bake at 350 for 20 minutes Macros per muffin: 268 calories, 12g protein, 24g carbs, 6g fat	PB cocoa protein brownies - 1 can drained white beans -1/4c unsweetened applesauce -4tbsp sugar free maple syrup -Combine wet ingredients in blender. Then fold into dry ingredients. -1c oat flour - 3tbsp cocoa powder -1scoop chocolate protein powder -1tsp baking powder -1/4c plain almond milk if needed to loosen mixture. - Add to nonstick sprayed square pan & swirl in 2tbsp natural PB. -Bake on 350 for 15-20 mins or until tops are hardened. Macros per square if cut into 9: 110 calories, 8g protein, 12g carbs, 2g fat
Peanut butter protein pizookie - 1 can drained white beans - 1c oat flour - 1tsp vanilla - stevia to taste(used 2 packets) - 1/4c peanut butter or nut butter of choice - 1/2scoop vanilla protein or PB protein powder - 1tsp baking powder - 1/2tsp baking soda - mix in blender until combined. If liquid needed add almond milk until cake batter consistency achieved. Bake on 350 until golden - top with greek yogurt mixed with 5g cheesecake pudding mix Macros per slice: 200 calories, 15g protein, 22g carbs, 8g fat	Zucchini oat bread -2c grated zucchini -1/2c applesauce - 1tsp vanilla -2tsp cinnamon - 1tsp baking soda - 2tsp baking powder - 2c oat flour -drizzle honey or stevia for taste - Combine in bowl & place in greased baking pan - Bake at 350 for 1hr or until golden & toothpick clean Macros per slice cut into 12 slices: 146 calories, 4g protein, 30g carbs, 1g fat	Protein Cherry Bread -1/2c oats ground via blender into oat flour - 1/4c plain greek yogurt - 1/2c plain almond milk - 1 scoop vanilla protein - 1/2c fat free sugar free cherry pie filliing - 1 large egg - mix together & spread into non stick sprayed bread pan - bake on 350 for 15-20 mins Macros for whole recipe: 428 calories, 39g protein, 36g carbs, 10g fat	Brownie batter dip -1can drained black beans - 2tbsp cocoa powder -1/3c sweetener - 2tsp vanilla -1/4c nut butter or oil - chocolate chips -blend in blender Macros per tbsp: 26 calories, 1g protein, 3g carbs, 1g fat	Cinnamon bun proats -1/3c old fashioned oats - 2tbsps cinnamon -1/2scoop vanilla protein - Mix & cook in microwave for 5-6mins - Top with cinnamon bun protein powder mixed with water for your "frosted" topping. Macros: 174 calories, 17g protein, 20g carbs, 2g fat	Cookie Butter -1 can drained white beans or navy beans - 1/4 puffed wheat - 1 heaping tsp PB2 - 2 packets stevia - 1/4c almond milk - 1tsp cinnamon - 1/2tsp nutmeg - 1 scoop vanilla protein - 1tsp vanilla - blend in blender until smooth Macros per tbsp: 50 calories, 5g protein, 8g carbs, 0.5g fat Whole recipe: 502 calories, 48g protein, 49g carbs, 7g fat
Chocolate chip protein butter - 1 can white beans - 1heaping tsp pb2 - 1tsp vanilla - 1/4c almond milk -1scoop chocolate protein powder - 2tsp cinnamon -1/4tsp nutmeg -pinch salt - 1/3c crispy rice cereal for texture if desired -combine in nutribullet & store in container in refrigerator top with chocolate chips Macros per 2 tbsp: 50 calories, 5g protein, 8g carbs, 0.5g fat	Pumpkin chocolatechip protein muffin -0.5c pumpkin puree -1 scoop vanilla protein -1tsp cinnamon -2tbsp applesauce -1egg white -1/4c flour -1tsp baking powder -2tbsp chocolate chips -mix & mixture will be thicker if desired add 2-3tbsp almond milk to loosen -divide into cupcake tin & bake on 350 for 15 mins Macros per muffin: 50 calories, 4g protein, 4g carbs, 1g fat	Blueberry protein muffins - 1c oat flour - 3egg whites -1/2c plain greek yogurt - 1c unsweetened applesauce -2scoops vanilla protein powder -1tsp vanilla, 1tsp cinnamon, 1.5tsp baking powder - 1c blueberries -combine together with hand mixer. Divide into muffin tin -Bake on 350 for 20 mins Macros per muffin: 124 calories, 7g protein, 18g carbs, 2g fat	Protein apple cinnamon oat bake - dice 2-3 apples and place in non stick sprayed baking dish with 1in water - bake on 350 for 15 mins or until apples tender -Once tender take out & add 1 egg+2 egg whites, 1tsp vanilla, 2tbsp cinnamon, & 1 1/3c oats, 2 packets stevia, 1scoop vanilla protein powder. Mix together until combined & place back in oven for another 20 minutes. -Take out let cool & serve.	Pumpkin proats -1/3c old fashioned oats -1/4c pumpkin -1tsp cinnamon & vanilla - 2tbsp applesauce - add water & microwave 2-3 minutes - top with 1/4c plain greek yogurt mixed with 3g fat free sugar free cheesecake pudding mix as "whipped cream"	PB protein grits(PRITS) 1 scoop vanilla protein powder, 1/4c instant grits, 2tbsp pumpkin puree, 1tsp cinnamon, 1 splenda. Mix with 1/3c water. Refrigerate 10 mins. Microwave 3 minutes until top is firmed up and cake pulls from sides. Top with 1tbsp natural PB & 8 crushed oreo cereal pieces. Macros: 357 calories, 31g protein, 38g carbs, 11g fat
Low carb breakfast pita pizza -Preheat oven to 350 -Joseph lavash bread pita spray with nonstick spray & precook for 5 minutes or until browned then take out. - Top with 3tbsp marinara sauce -1/3c green peppers & onions -1/3c low fat motz cheese -1 dippy egg Macros: 276 calories, 22g protein, 24g carbs, 13g fat	Cheesey Spinach & broccoli rollup - 1/2 joseph lavash bread set aside -1/2c cooked spinach -1/2c cooked broccoli - 1/3c motz cheese melted on spinach & broccoli mixture - place in lavash bread & roll up - 1 dippy egg on the side to dip roll up into Macros:240 calories, 22g protein, 9g carbs, 12g fat	Beet egg cup breakfast snack - boil 12 eggs for 10 minutes & cool - cut eggs in half & scoop out yolks & place in blender -add 1/2c light mayo -1/2 can beets - 1tbsp white wine vinegar - 2tsp onion - salt & pepper sprinkle - 1 packet stevia - blend until smooth - scoop into egg white cups Macros per egg cup: 70 calories, 5g protein, 3g carbs, 2g sugar	Low carb cheesey chicken fajitas - 4oz chicken breast shredded - 1/2c sliced peppers & onions - 2tbsp on the border queso - 1tbsp sriracha - Mix & place in low carb wrap. Macros: 433 calories, 47g protein, 17g carbs, 19g fat	Loaded breakfast pita - joseph lavash pita cut in half - 2 large eggs scrambled with 1/3c peppers & onions -3 pieces cooked oscar meyer turkey bacon -1 slice american cheese - hot sauce & pepper to top -stuff in pita halfs Macros: 408 calories, 24g protein, 11g carbs, 28g fat	Low carb cheesesteak -4oz sirloin steak cut into strips -1/2c green peppers and onions -1/2c mushrooms -1/2c homemade tomato sauce -1tbsp on the border queso - 1 flat out wrap Macros: 462 calories, 51g protein, 27g carbs, 12g fat
Healthy pad thai -package of shiratake noodles (drain & cook in wok until lightly browned) - crack 2 eggs & scramble into noodle mixture -add 1 can la choy bean sprouts, 1c steamed cauliflower & carrots.Sprinkle salt, pepper, garlic & red onions. - Top with sauce: 2tbsp Kraft sesame ginger, 1tsp mustard, 1tsp sriracha. Small amount of water to loosen sauce. Macros for whole plate: 445 calories, 40g protein, 14g carbs, 21g fat	Tuna tacos - 1 can albacore tuna - 1/4c plain greek yogurt - 1tbsp sriracha sauce - 1/2 packet taco seasoning mix together. - take a wrap & (I use extreme wellness high fiber low carb wraps & cut into 4 slices lengthwise) - Fill wraps & top with sliced avocado Macros for 4 tacos: 498 calories, 49g protein, 28g carbs, 18g fat	Chicken burgers - 1lb ground chicken - 1/3c diced onions -1 egg - 1/3c breadcrumbs - 2tbsp black pepper & garlic powder - mix together & preheat pan & spray with non stick spray. Form patty & add to pan - cook until golden Macros per 3oz burger: 128 calories, 14g protein, 11g carbs, 6g fat	Zucchini fritters -1/2 zucchini grated - 1 egg white - 2tbsp flour - 1/2tsp italian seasoning - 1/2tsp garlic powder - salt & pepper - mix & spoon about 3 in wide circular amount of mixture onto preheated, presprayed skillet.Will make 4 fritters. Calories per fritter:38 calories, 3g protein, 3g carbs, 1g fat	Low carb quinoa pizza bites - Preheat oven to 350 & spray cupcake tin with nonstick spray - In a bowl mix 1c cooked quinoa - 1/2c shredded low fat motz cheese -1 large egg plus an egg white - salt & pepper sprinkle - 3tbsp marinara sauce - 1tsp garlic powder - 1tsp oregano - divide into cupcake tin & bake for 10-15 minutes - take out of oven top each with a sprinkle of breadcrumbs & more motz cheese - Bake until cheese brown & bubbly Macros per one pizza bite: 43 calories, 3g protein, 4g carbs, 2g fat	low carb high protein quesadilla -1 joseph lavash pita cut lengthwise in half so you have two circles - 6oz chicken breast cooked and shredded - 1/4c fat free ricotta -1/3c onion diced - 3oz jalepenos mix in bowl and spread on one half of your pita top with 1/3c motz cheese -preheat pan & spray with nonstick spray - cook evenly until browned on both sides Macros for whole dilla: 444calories, 64g protein, 20g carbs, 10gfat
Buffalo chicken dip wrap - 4oz shredded chicken breast - 1/3c low fat ricotta cheese -1/3c diced onions -2-3 tbsp hot sauce -1/2 joseph lavash bread wrap - add chicken, ricotta, onions, & hot sauce to bowl. Mix & heat for 1min 30 seconds. Add to wrap and roll up Macros: 342 calories, 34g protein, 14g carbs, 15g fat	Stuffed Chicken pita - Joseph lavash pita cut in half & set aside - 100g chopped chicken thigh or about 1.5 chicken thighs - 1/2c cooked spinach - 1c broccoli -2tsp green chilies - mix together in a bowl with franks hot sauce & pepper - Stuff in pita halfs Macros: 235 calories, 24g protein, 22g carbs, 11g fat	Sticky sesame chicken & parm brussel - thaw chicken legs & marinate in 1/4c kraft sesame ginger marinade mixed with 3tbsp sriracha for 3-4 hours. Bake on 350 for 40 mins. Brussels: Steam lightly on stovetop until tender but still firm. Then slice brussels in half. Drizzle with olive oil, pepper, salt, garlic powder, & sprinkle parmesan cheese. Bake on 350 until browned. About 15mins.	Spicy burger & broccoli prep - a package lean ground beef at least 85% lean - 2tsp sriracha sauce - 1/3c onions - 1tsp cracked black pepper, red pepper flakes, & minced garlic - 2 eggs - combine & form into 3in patties & place on george foreman 3-5mins each side - steamable bag of broccoli in microwave 3 mins Macros per 1 burger & 1/2c broccoli: 227 calories, 27g protein, 11gcarbs, 12g fat	Western omelette - 1/3c onions -1/3 c peppers -1/3c tomatoes - 1 whole egg plus 1 egg white - pepper and hot sauce - add to preheated pan sprayed with nonstick spray Macros: 262 calories, 18g protein, 9g carbs, 16g fat	Carbonara Wrap - 4oz chicken breast shredded - 1/2c peas - 1/2c broccoli - 1/4c ricotta cheese - 1/2 joseph lavash bread - add peas, broccoli, chicken & ricotta to bowl. Heat in microwave 1min 30 seconds and add to wrap and roll up. Macros: 385calories, 34g protein, 15gcarbs, 17g fat
Keto bacon wrapped chicken - Take one 1 chicken breast & season with sprinkle of salt, pepper, & garlic powder. - Cut open & stuff with 0.5c cooked spinach & 1/3c motz cheese - Wrap with 2 slices of oscar meyer turkey bacon - Bake on 350 for 30-40 min Macros: 315 calories, 40g protein, 3g carb, 15g fat	Broccoli motz stuffed chicken breast - thaw 2 chicken breasts - slice halfway through - stuff each breast with: - 1/2c cooked broccoli -1/3c motz cheese - place in george foreman grill or on grill for 30-35 mins Macros per half breast : 253 calories, 28g protein, 2g carbs, 14g fat	Spicy salmon stirfry - 4oz salmon - 1/2c broccoli - 1/2c carrots - 1/2c peas - add to skillet & cook until fish & vegetables are tender. -Top with sriracha sauce Macros: 318 calories, 31g protein, 10g carbs, 14g fat	Tomato topped flounder -4oz flounder sauteed in pan with 2tsp lemon, pepper, & paprika. -After cooked add on 4 slices tomato - Cook 1/2c spinach on stove top while fish cooks -20 minutes & done Macros: 264calories, 35g protein, 3g carbs, 12g fat	Low carb spicy squash casserole -5c sliced summer squash - 2/3c chopped onion - 4ounce can green chilies - 1/2tsp salt& pepper - 2c low fat sharp cheddar cheese shredded - 3/4c salsa - Combine in a large bowl and sprinkle with flour & toss to ccat. Spread mixture in baking dish. - Bake for 35 mins take out & top with taco seasoning & hot sauce Macros per 1/2c serving: 124 calories, 7g protein, 7g carbs, 7g fat	Stuffed mushroom -Take portabella mushroom & clean off - cut off stem & gut the insides & place in a pan - add in 1/3c peppers, onions, tomatoes, 1 handful spinach with water until cooked down. - transfer to a bowl with 1 egg, pepper, salt, oregano, & 1-2 cloves garlic diced. Mix & place back in mushroom cap. - Bake on 350 for 5-10mins - take out & top with motz cheese & bake again until cheese browns Macros per cap: 111 calories, 11g protein, 7g carbs, 2 g fat
Chicken thai cauliflower rice - 1 package of cauliflower rice - 1c diced onions - 1c peppers - 3 scallions - 1/2c carrots diced - 1c cooked chicken breast - sautee in a pan with 2tsp olive oil for 15 mins - top with thai sauce from previous thai recipe Macros per 1c serving: 193 calories, 15g protein, 12g carbs, 8g fat	Buffalo chicken zucchini fritters -1 zucchini grated - 1 egg -1tbsp parmesean cheese - 2oz hot sauce - 4oz shredded chicken - 1/3c flour - combine in bowl & divide in 3x3 size portions into preheated skillet with olive oil. - Pan sear until golden brown & crispy. Macros per fritter: 69 calories, 10g protein, 2g carbs, 2g fat	Eggplant Eggboat -2 medium eggplants cut lengthwise -gut insides and put in bowl set aside. Bake eggplants facedown for 30 mins - Put eggplant insides in a pan on medium heat with 1/3c water,1/3c onions, 3tbsp minced garlic & salt/pepper. Add 1tbsp tomato paste,3tbsp paprika, 1/3c diced tomato, 1tsp vinegar, 1tsp honey. - Once combined put inside egg plant half, add 1-2 cracked eggs & top with 1/3c motz cheese. Bake again 15 mins. Macros: 200 cals, 12g protein, 10g carbs, 9g fat	Spicy tuna rollup -albacore chunk tuna 2oz - 2tbsp plain greek yogurt -1tsp sriracha - 1/3c onions diced - mix & add to 1/2 joseph lavash bread - 1/2c spinach -1/4c fat free ricotta - roll up Macros: calories: 314 calories, 29g protein, 28g carbs, 9g fat	Low carb spicy tuna rolls - I can albacore tuna in water - 5tsp franks red hot sauce more/less depending on your desired heat level - 1tsp minced garlic - 1tbsp low fat mayo mix together - take a half a joseph lavash bread & cut legthwise into strips & set aside - cut up 1 carrot & cucumber into sticks - take your lavash strips place 1-2tsp tuna mixture, couple sticks of carrots & cucumber & roll up. -Top with more hotsauce & low sodium soy sauce for dipping. Macros: 282 calories, 37g protein, 16g carbs, 7g fat	High protein,low carb, low fat wrap -half joseph lavash bread -1/2c lettuce -1/2c tomatoes & onions - 6oz turkey breast Macros: 308 calories, 58g protein, 7g carbs, 3g fat
Egg plant parmesean - 1 whole eggplant sliced - 1/4c italian breadcrumbs - extra virgin olive oil - heat pan with EVOO - drizzle egg plant with EVOO & dip in breadcrumbs & sprinkle with Parmesan cheese. Add to pan & sear until golden. Macros per 1c eggplant: 131 calories, 5g protein, 20g carbs, 2g fat	Zucchini pasta w/mushroom marinara - 2 zucchini's spiralized put in sautee pan on medium heat with 1in of water at bottom of pan, 2tsp garlic powder, pinch of salt & pepper. Let cook 10-15 min or until soft. -1/4c low carb marinara of your choice I use prego marinara & chop up 1/3c shiitake mushrooms. Combine in pot on low heat & stir. - Top zucchini noodles with sauce & top with sprinkle of parmesean cheese. Macros for 2c of zucchini noodles with 1/3c sauce on top: 171 calories, 11g protein, 19g carbs, 4g fat	Vegan southwest pizza -1/2c black beans drained -1/2c quinoa -blend in a blender - place in bowl & mix with 1/4 pancake mix - mix & place in pie plate & bake on 350 until hardened & slighty crispy - take out & top with 1/4c motz cheese - plus your favorite toppings I used 1/4c sautee peppers & onions with 1tsp taco seasoning - for sauce use 1/2c plain greek yogurt mixed with 1 tsp taco seasoning or regular marinara works as well Macros per slice: 61 calories, 3g protein, 8g carbs, 1.5g fat	Buffalo chicken&broccoli hot pocket -5oz chicken breast chopped - 1/2c broccoli steamed - 4tsp hot sauce - 1/3c low fat ricotta cheese -mix together in bowl - Put mixture in 1/2 joseph lavash bread & roll up. Macros: 381 calories, 49g protein, 10g carbs, 15g fat	Taco salad -1/2c lettuce -1tbsp corn - 1/3c diced onion - 1/3c green peppers -1/2c broccoli Top with 1tbsp light ranch, 1tsp mustard, hot sauce, & sprinkle 1tsp taco seasoning on top Macros for whole bowl: 140 calories, 4g protein 19g carbs, 4g fat	Broccoli quiche' - In medium pot on medium heat add 1/3c water, 1/3c onions, 3tbsp minced garlic, and 3-4c diced broccoli. Sprinkle salt/pepper let cook 6-10 mins and remove. Let rest -Whisk 3-4 large eggs, 1c almond milk, 1/2tsp garlic powder, paprika, red pepper flakes & nutmeg. - Add broccoli mix to crust or go crustless, top with 3/4c low fat cheddar cheese then pour egg mix on top. Bake 40 mins until brown. Macros per slice if cut into 6 slices: 78 calories, 6g protein, 6g carbs, 3g fat
Low carb pizza -Preheat oven to 350 - Take Sheet of joseph lavash bread & place in preheated oven for 5 minutes or until browned & take out. -Top with 4tbsp marinara -1/3c green peppers & onions -1/3c mushrooms -1/3c low fat shredded motz cheese -Put back in the oven for another 5-10 minutes until golden & cheese bubbles. Macros for whole pie: 309 calories, 24g protein, 37g carbs, 10g fat	Buddha bowl - 1c steamed broccoli - 1c steamed cauliflower - 1/2c chick peas - drizzle low fat ranch, sprinkle pepper & garlic powder Macros for whole bowl: 150 calories, 11g protein, 32g carbs, 2g fat	Burrito bowl chipotle remake - 1/2c black beans - 1/2c quinoa cooked with 3tsp minced garlic, 1tsp chili powder, 1tsp cumin, 1tsp cayenne pepper, salt & pepper sprinkle. - 1/2c lettuce -4 sliced cherry tomatoes Southwest sauce: 1/2c plain greek yogurt mixed with 2tbsp taco seasoning Calories for whole bowl: 328 calories, 23g protein, 42g carbs, 3g fat - if less carbs desired use 1/3c quinoa	Zoodles w/chicken marinara - spiralize 1 zucchini & 1 carrot sautee in pan with water, oregano, basil, 1tsp chopped garlic - 1 package ground chicken, cook off in pot with water then add, 1/4c onions & green peppers, 1 full carrot grated, 1tsp minced garlic, 1tsp paprika,1tsp red pepper flakes, 3 heaping tbsps chili powder, 1/4c marinara sauce, add water until consistency reached. Cook on medium heat until combined about 30 mins. Macros for 1cup zoodles 1/2c chili, & 1/2c broccoli: 168 cal, 16g protein, 18g carb, 5g fat	Lightened up cheesesteak mac&cheese -Cook & drain 8oz elbow macaroni - Meanwhile cook 1lb extra lean ground beef &1c onions, peppers,mushrooms,spinach chopped in skillet until cooked & tender. -Pour mixture into baking dish w/noodles. - Top with 2c shredded reduced fat cheddar cheese & 34g on the border queso. Bake 20 mins until cheese melted & mix together. Macros per 1/2c serving: 390calories, 26g protein, 30g carbs, 18g fat	Polish special Halushki -1 cup egg noodles boiled for 15 minutes - 1/4 cabbage head chopped & add to pan - Mix 1 small onion sliced to pan - sprinkle with pepper & salt. - Add 2tbsp butter & combine. Add egg noodles to cabbage/onion mixture. Per 1/2c serving: 195 calories, 5g protein, 27g carbs, 12g fat
Buffalo beef florentine pasta -1/3c barilla protein plus elbow macaroni cooked & mix in 1/3c shredded cheddar, 5tbsp hot sauce & add milk until creamy. Thats your mac&cheese. - 1/2c cooked spinach -1/2c mushrooms chopped either canned or fresh -3oz cooked ground beef - Cook off beef & mix in mushrooms & spinach. -Add pasta & mix well let simmer for 5 minutes. Macros: 497 calories, 35g protein, 27g carbs, 27g fat	Zoodle protein nest - cut a zucchini in half & skin it. Then spin through a spiralizer & add to pan with olive oil, parsley, & garlic powder. - 1/2c broccoli sautee in pan with zucchini noodles -bake chicken breast on 350 for 30 minutes & add 6oz to 1/2c zucchini noodle broccoli mixture Macros: 266 calories, 54g protein, 4g carbs, 1g fat	20 min Healthier Pad Thai - 1/2 block ramen noodles -1 egg white - 1/2 a zucchini chopped - 1/2c steamed broccoli -2tbsp white corn peanut sauce: 1tsp low sodium peanut butter, 2tsp soy sauce, 1/2tsp ginger, 1tsp hot sauce, 3-4tbsp water - steam the veggies for 10 mins while the ramen cooks in the microwave for 7 minutes. Combine in bowl & top with peanut sauce. Macros: 424 calories, 20g protein, 43g carbs, 13g fat	chicken chipotle burrito bowl - bake chicken thighs on 350 for 20 mins & shred. -Steam veggie medley on stove top while chicken is in the oven - cook uncle bens 10 min brown rice on stove top. - Combine in bowl with 1/2c veggies, 1/2c chicken thighs, 1/4c brown rice. Top with hot sauce & jerk seasoning. Macros: 375 calories, 20g protein, 41g carbs, 11g fat	Homemade spicy thai sauce -1/3c low sodium chicken broth - 2tbsp low sodium soy sauce -1/2tsp ginger -drizzle of honey - 2tsp hot sauce or sriracha sauce -1tsp minced garlic - cracked black pepper to taste - mix together & microwave for 30sec - mix in 1tsp cornstarch & 3oz water until combined - cornstarch might be clumpy that's fine put back in microwave for 1-2 minutes or until a gooey type texture forms & mix well.	Thai chicken cauli power bowl - 4oz chicken breast - 1/2c cauliflower steamed - 1/2c mushrooms canned or sauteed on stove top - mix together in bowl - add 2tbsp homemade thai sauce Macros: 285 calories, 45g protein, 7g carbs, 6g fat
buffalo chicken spaghetti squash - cut spaghetti squash in half and place face down on baking sheet & bake for 20 mins at 350. - Combine 1/2c shredded chicken thighs with hot sauce & 1/3c shredded motz cheese. Microwave for 2 mins & mix. Add into half squash. Macros per half with chicken mixture: 249 calories, 22g protein, 9g carbs, 14g fat	Loaded sweet potato - Bake 1 sweet potato on 350 for 30 minutes - fill with 1/3c cooked spinach - top with 2 tbsp low fat motz cheese - bake for 3-5 minutes or until cheese bubbles - Top with dippy egg if desired for extra protein Macros:170 calories, 7g protein, 29g carbs, 3g fat	Zucchini fritters - 2 large zuchinni - 1/3c whole wheat flour - 2 large eggs - 1/3c breadcrumbs - 1tsp paprika, 1tsp red pepper flakes, 1tsp parsley - mix in bowl & preheat skillet & add 2tbsp oil. - place 1 1/2tbsp mixture in pan and spread out into small pancake shape. - cook on each side until browned. Macros per fritter: 76 calories, 5g protein, 8g carbs, 2g fat	Chicken legs with rice & broccoli -Cook off chicken legs seasoned with paprika, salt, pepper, garlic & hot sauce -1/2c white rice cooked -1 cup steamed broccoli Macros for 2 chicken legs, 1/2c broccoli & 1/2c rice: 421 calories, 39g protein, 34g carbs, 12g fat	Spicy&Smokey chicken legs -Add 1/4c extra virgin olive oil, 1tsp garlic powder, pinch of salt, 2tsp paprika, 1tsp curry powder, 1tsp cumin, 1tsp parsley to a plastic bag. Mix around. - Add drumsticks to bag & shake. Let marinate 20 minutes. - Place on bake pan with an inch of water, add 1c chopped carrots & sprinkle with paprika. - Bake on 350 for about 40 minutes Macros per 2 chicken legs & 1/2c carrots: 259 calories, 29g protein, 8g carbs, 12g fat	Salmon w/green beans & sweet tater - 1 medium baked sweet potato baked on 400 for 30 minutes so still firm enough to slice - 1/2c green beans steamed - 4oz baked salmon with 2 shrimp Macros: 452 calories, 31g protein, 43g carbs, 14g fat
Vegan cinnamon rolls - microwave in 30sec rounds 1c almond milk & 3tbsp butter until warm & melted. Mix & let cool. Add 1 packet rapid yeast & mix let activate 10 min. - Add 1tbsp stevia, pinch of salt & stir. Then add 1/2c flour at a time until dough is sticky. Transfer to floured surface & knead until loose ball formed. Transfer to greased bowl cover & let rise 1hr. -Roll out dough brush with melted butter, top with 1/4c light brown sugar & 1tbsp cinnamon. - Roll up & cut into 2in sections. Bake 30min.	Apple Crisp -6 diced red delicious apples - sprinkle of light brown sugar & 2tbsp cinnamon - crumble topping: 2 sheets honey graham crackers crumbled mixed with 1scoop vanilla protein powder. - sprinkle on top of apples & bake at 350 for 20 mins or until apples softened Macros per 1/2c serving: 200 calories, 14g protein, 30g carbs, 2g fat	Pecan pie roll up -Half a joseph lavash bread and set aside. -In a bowl combine 1/2c plain greek yogurt, 2tbsp fat free sugar free cheesecake pudding mix, 1 packet stevia or sweetner, 1tsp legendary foods pecan pie butter. -If you do not have pecan pie butter this works with any nut butter. - Place mixture in center of lavash bread & roll up. Macros: 310 calories, 25g protein, 34g carbs, 11g fat	Dessert Pizza - 1/2 joseph lavash bread set aside - mix 1/2c plain greek yogurt with 3tbsp fat free sugar free cheesecake pudding mix -spread across lavash bread & top with cinnamon -Add 1/2c berries of your choice for this I did about 4 strawberries sliced & 5 blackberries sliced Macros: 181 calories, 19g protein, 18g carbs, 2g fat	Somoa energy balls -1/2c shredded coconut -1scoop vanilla protein -2 tbsp justins vanilla almond butter -1tbsp silk caramel almond creamer -4tbsp walden farms maple syrup -3tbsp flour -1 tbsp dark chocolate chips Macros per quarter sized ball recipe makes about 12: 50 calories, 2g protein, 4g carbs, 3g fat	Vegan brownie balls - 1c cooked black beans -1/2c old fashioned oats - pulse in a blender until ground & combined - place in a bowl & add 3tbsp PB2 & 4tbsp cocoa powder - Add 4 packets of stevia & mix - form into quarter size balls & chill. - top with chocolate dip in previous peanut butter ball recipe if desired Macros per quarter sized ball: 22 calories, 2g protein, 3g carbs, >1g fat
Peanut butter protein snack bites - 1scoop vanilla protein - 6 tbsps PB2 - 1/4c plain greek yogurt -1 1/2tbsp unsweetened applesauce - 1/2c oat flour -3 packets stevia - mix up & form into quarter sized balls & place in freezer - Make your chocolate mixture 2-3tbsp sugar free chocolate chips plus 1tsp oil. Microwave or make double boiler & melt -Take balls out of freezer & coat with chocolate Macros per ball: 40 calories, 4g protein, 3g carbs, 1g fat	Strawberry smoothie bowl - 1c frozen strawberries -2tsp strawberry gelatin - 3tbsp plain greek yogurt -1/2c almond milk & some ice - top with 4 chopped berries & granola if desired Macros: 128 calories, 8 g protein, 18g carb, 1g fat	Chocolate cherry protein pudding - 1/2c plain greek yogurt - 3tbsp fat free sugar free cheesecake pudding mix - 1/2 scoop chocolate protein powder - mix together & top with 1 tbsp fat free sugar free cherry filling Macros for whole bowl: 204 calories, 25g protein, 23g carbs, 0g fat	Strawberry cheesecake blizzard Icecream base: 1c mixed frozen berries blended w/ 0.5c diet ginger ale, 1tbsp strawberry gelatin mix. Put in freezer -Cheesecake recipe use from cheesecake bomb recipe - Combine cheesecake cut into pieces on top of icecream base w/ 2 tbsp redi whip & sliced strawberries. Macros for whole bowl with toppings: 444 calories, 32g protein, 44g carbs, 17g fat	Butterfinger protein frosty - 1scoop vanilla protein powder - 2tsp pb2 - 5g fat free sugar free butterscotch pudding mix - 1/2c vanilla almond milk - ice cubes - blend together & top with whipped cream, 1/3c cinnamon toast crunch & 1tsp pb2 drizzle Macros for frosty with toppings: 300 calories, 32g protein, 39g carbs, 5g fat	Smoothie bowl - 1c frozen mixed berries - 1/2c almond milk - 1scoop vanilla protein powder - blend & pour into bowl - top with 1/2 banana & a handful of blueberries Macros for whole bowl: 318 calories, 28g protein, 37g carbs, 2g fat
Choco PB protein icecream -1c plain greek yogurt - 6g fat free sugar free chocolate pudding mix - 1/2scoop chocolate protein powder - mix & add water until a semi-thick smooth consistency is reached - put in freezer for 20-30min - take out & top with anything you like. I did 1tbsp pb2 +water to make the peanut butter topping w/ 1tsp fluffernutter on the side. Macros per 1c serving: 212 calories, 38g protein, 15g carbs, 1g fat	Chocolate protein cake Cake- 1 can pumpkin puree, 3tbsp cocoa powder, 1 scoop chocolate protein, 1 egg, 1/3c flour, 3 packets stevia, 2 cap full oil. Mix & place in non stick sprayed circle cake pan. Bake for 18 min on 350. Frosting- 4tbsp low fat cream cheese(microwave 30sec) fold in 2tbsp redi whip & 2 tsp fluffernutter. Top with cherry filling if desired or sliced berries. Macros per slice: 111 calories, 8g protein, 11g carbs, 6g fat	Protein strawberry shortcake -1/2scoop vanilla protein powder -3tbsp coconut flour -1 packet stevia - 1/4 tsp baking powder -2 egg whites -2tbsp nonfat plain greek yogurt -mix & microwave in mug for 30-40secs. Remove from mug & cut in half. - Top with redi whip & 3-4 sliced strawberries.	Chocolate PB protein cake - 1 scoop vanilla protein - 3tbsp almond milk - 1 egg white - 2.5 tbsp unsweetened applesauce - 2 tbsp light brown sugar - 1tbsp cocoa powder -3tbsp flour Mix and divide into 2 greased bowls microwave for 2-3 mins this will make 2 layers. Frosting- 3tbsp plain greek yogurt + 1tbsp PB2 +2tbsp water. Top with 1tsp walnuts chopped & 10 pb chips & 1/2 crumbled graham cracker Macros: 456 calories, 48g protein, 43g carbs, 11g fat	Single serve peanut butter pie Filling - 2 tbsp low fat neufchatel cream cheese - 1/3c plain greek yogurt - 2 tbsp pb2 - 1/2 scoop vanilla protein - mix & set aside Crust- 1/3c puffed wheat cereal crushed in plastic bag with 1/2 sheet graham cracker mixed with 2-3tbsp applesauce. Mix together & place in small ramiken or mug sprayed with nonstick spray. Push against sides to form crust. - Fill with pie filling & chill for 15 minutes to firm. Macros: 330 calories, 39 g protein, 26g carbs, 10g fat	Protein cheesecake variety pack - 4oz neufchatel low fat cream cheese - 1/2c plain greek yogurt -2tbsp PB2 - 1/2scoop vanilla protein powder - 5g fat free sugar free cheesecake pudding mix - 1 large egg &1 egg white - Add to blender or mix by hand until combined if too thick add 2oz water to loosen - line or spray cupcake tin with non stick spray - add mixture to tin & add toppings of choice bake for 15 mins or until lighty firm take out & chill in fridge Macros for all 4: 432 calories, 35g protein, 13g carbs, 25g fat
Cheesecake bombs Cheesecake filling- 3tbsp low fat cream cheese, 1 tbsp plain greek yogurt, 1 tsp vanilla, 2 egg whites, 2 packets of stevia, 1/2 scoop vanilla protein powder. Mix & set aside Crust- smash 1 sheet graham cracker in a plastic bag & pour into a pre non stick sprayed mug & mix w/ 2 tbsp unsweetened applesauce. Press against mug bottom to form crust & fill with cream cheese mixture - microwave on 30sec intervals or until firmed then chill 15 min. Macros: 314 calories, 31g protein, 23g carbs, 12g fat	Protein cinnamon bun mug cake - 2tbsp unsweetened applesauce - 1tsp vanilla - 1tbsp almond milk -2tsp cinnamon - 1/4tsp baking powder - 1 scoop vanilla protein - 2 packets stevia - 2tbsp flour -1tbsp legendary foods cinnamon bun butter or justins vanilla almond butter works too - mix & microwave 25 seconds - Top with 1/3c plain greek yogurt mixed with 3tbsp fat free sugarfree cheesecake pudding mix & 1 packet stevia Macros:349 calories, 23g protein, 11g carbs, 18g fat	Honey mug cake - 3 tbsp oat flour - 1tbsp honey - 2tbsp almond milk - 1 egg white - 1/2tbsp almond butter Mix & microwave 30 sec top with honey Macros: 280 calories, 11g protein, 27g carbs, 13g fat	Healthy high protein cookie dough - 1tbsp unsweetened applesauce - 1 scoop vanilla protein - 1 tbsp low sodium peanut butter - 2 packets stevia - 1tsp vanilla - 2 tbsp flour - 1tbsp semisweet chocolate chips Macros: 306 calories, 25g protein, 21g carbs, 15g fat	Protein pumpkin mug cake - 2tbsp pumpkin puree - 1tbsp unsweetened applesauce - 1tsp vanilla -1scoop vanilla protein powder -2tsp cinnamon -1/2tsp nutmeg -2tbsp almond milk -2-3tbsp flour - Mix & microwave 25 sec - top with pack of stevia or redi whip Macros- 159 calories, 20g protein, 3g carbs, 6g fat	I'm an image title. Describe your image here.
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