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Berry and chia breakfast

Ingredients

  • 2 tbsp chia seeds
  • 1/4 cup very hot water
  • 3/4 cup plain or vanilla Greek yogurt
  • 1 serving strawberry protein powder (or any flavor you love)
  • 2 tbsp granola
  • 1/4 cup fresh berries
  • 1 tsp honey

Instructions

  1. Gel the chia: Combine chia seeds and very hot water in a bowl. Stir for ~30 seconds until the seeds start to gel.
  2. Mix: Stir in Greek yogurt and protein powder until creamy.
  3. Top & enjoy: Add granola, berries, and honey before serving.

Swaps & Substitutions

  • Protein powder: If you don’t have strawberry protein powder, use vanilla or unflavored protein instead. You could also try chocolate protein powder for a chocolate-covered-strawberry vibe.
  • Greek yogurt: Any plain or flavored Greek yogurt will work. Strawberry or vanilla Greek yogurt will make it even sweeter and more dessert-like!
  • Berries: Swap strawberries for raspberries, blueberries, blackberries, or a mix. Frozen berries work too – just thaw them first.
  • Granola: Use any granola you love, or swap for chopped nuts, seeds, shredded coconut, or cacao nibs for a lower-carb option.
  • Gluten-Free: Skip the granola or make sure to get a gluten-free brand!

Nutrition (per serving)

  • Calories: ~450
  • Protein: 54g
  • Carbs: 37.5g
  • Fat: 10.7g

Macros may vary based on brands used. These macros are using Promix Strawberry Isolate protein.

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Blackened Salmon with Coconut Rice and Mango Salsa

Ingredients

 

For the Coconut Rice

  • 2 cups white rice
  • 2 cups water
  • 1 400mL can of coconut milk (use low fat for lower calorie meal)
  • 1/2 tsp salt
  • 1 tbsp white sugar

For the Blackened Salmon

  • 4 4-ounce salmon filets
  • 2 tsp chili powder
  • 2 tsp garlic powder
  • 1 tsp paprika
  • 2 tsp salt
  • 1 tsp black pepper
  • Olive oil spray
 

For the Mango Salsa

  • 1 mango
  • 1/2 green bell pepper
  • 1/2 red onion
  • 1 avocado
  • 1/2 cup cilantro leaves
  • 1/2 lime
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp tajin seasoning

 

Instructions

 

Make the Coconut Rice

 

Bring to a boil, then turn the heat down to medium and simmer for 20 minutes. Uncover the pot, stir, and cook uncovered for another 5 minutes, stirring occasionally. Once the rice is creamy and fully cooked, turn off the stove and remove the pot from the hot burner.

 

Make the Blackened Salmon

 

Preheat the oven or air fryer to 400°F. While the rice is cooking, stir together the chili powder, garlic powder, paprika, salt, and pepper in a small bowl.

Gently pat the salmon dry with paper towels. Divide the spice mixture on top of each salmon, and rub the front, back, and sides until they are fully coated.

Line a baking sheet with foil, spray with olive oil spray, and place the salmon on top. Spray the tops of the salmon lightly with olive oil. Bake for 8-10 minutes until the top is lightly charred, and set aside to rest.

 

Make the Mango Salsa

 

Chop the mango, green bell pepper, red onion, and avocado into similar size cubes. Remove the cilantro leaves from the stem and finely chop them. Add everything to a bowl and stir together.

Squeeze the juice of 1/2 a lime on top, and add salt, pepper, garlic powder, and tajin seasoning. Stir together gently.

Plate the rice and salmon, and top with mango salsa. Serve with extra lime wedges and chopped cilantro. Enjoy!

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Easy Taco Bowl meal prep

Ingredients

 

Roasted Sweet Potatoes

  • 5 medium sweet potatoes, diced
  • 1.5 tbsp olive oil
  • 1/2 tsp salt

Taco Ground Beef

  • 2 lbs lean ground beef (93% lean or similar)
  • 2-3 tbsp taco seasoning
  • 3 tbsp water

Toppings:

  • 3 cups shredded romaine lettuce
  • 1.5 cups cherry tomatoes, diced
  • 1/3 cup red onion, diced
  • 2 medium avocados, diced
  • 3/4 cup salsa or pico de gallo
  • 3/4 cup plain whole milk Greek yogurt or sour cream

Instructions

Preheat your oven or air fryer.

  • For oven: Preheat to 425°F (218°C).
  • For air fryer: Preheat to 400°F (204°C).

Roast the sweet potatoes: Dice the sweet potatoes into small cubes. Toss with olive oil and salt.

  • Air fryer: Cook at 400°F for 20–22 minutes, shaking halfway through.
  • Oven: Bake at 425°F for 20–25 minutes, tossing halfway through, until tender and golden.

Cook the taco beef: In a large skillet over medium heat, add the ground beef and cook until fully browned, breaking it up with a spatula. Stir in the taco seasoning and water. Simmer for 2–3 minutes, then remove from heat.

Prep the toppings. While the beef and potatoes cook, chop romaine, tomatoes, red onion, and avocado. Set aside other toppings like salsa and Greek yogurt.

Assemble the bowls: In each bowl, add a scoop of sweet potatoes, taco beef, and your favorite toppings: romaine, tomatoes, red onion, avocado, salsa, and a dollop of Greek yogurt.

Meal prep tip: Store all components separately in the fridge. Reheat the beef and sweet potatoes as needed and add fresh toppings when ready to serve.

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High protein bagel

High Protein Bagel

 

Great breakfast bagel if you supplement with one whole egg and a couple of egg whites for a perfect macro-friendly meal.

 

Why You’ll Love These Bagels

 

  • Protein-packed – 10g protein per bagel!
  • Calorie friendly – compared to other bagel options, these are by far the best macros.
  • Simple ingredients – any other low-calorie bagel options will have weird ingredients that aren’t good for you. This recipe uses minimal, better-for-you ingredients.
  • Super easy – no yeast, no rising, no boiling. Anyone can easily make these!
  • One bowl + minimal mess.
  • Air fryer or oven friendly.
  • Perfect for breakfast or lunch sandwiches.
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High-Protein Power Bowl with Avocado, Sweet Potato & Hot Honey Drizzle

High-Protein Power Bowl with Avocado, Sweet Potato & Hot Honey Drizzle

 

Ingredients:

  • 1 ripe avocado (sliced)
  • 1 medium sweet potato (cubed)
  • 1/2 lb ground meat (beef, turkey, or chicken)
  • 1 cup cottage cheese (low-fat or full-fat, as preferred)
  • 1 tbsp olive oil or spray
  • Salt, pepper, paprika, garlic powder (for seasoning)
  • 1–2 tsp hot honey (or mix honey + a dash of hot sauce)

Instructions:

  1. Roast the Sweet Potatoes:

    • Preheat oven to 400°F (200°C).
    • Toss sweet potato cubes with olive oil, salt, pepper, and paprika.
    • Roast for 25–30 minutes until golden and tender.

  2. Cook the Ground Meat:

    • In a skillet, cook ground meat over medium heat until browned.
    • Season with salt, pepper, and garlic powder.
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Mediterranean Salad with Lemon Herb Dressing

Ingredients

 

For the Salad

  • 6 cups salad greens (I used arugula)
  • 1 English cucumber
  • 1 green bell pepper
  • 1 cup cherry tomatoes
  • 1 red onion
  • 1 can chickpeas
  • 1/2 cup Kalamata olives
  • 1/2 cup crumbled feta cheese

For the Dressing

  • 1/4 cup olive oil (or less for lower calorie)
  • 1 lemon
  • 1 tsp minced garlic
  • 1 tsp dried oregano
  • 1 tsp fresh or dried dill

Instructions

 

Prepare Salad Ingredients

Wash all of your veggies. Dice cucumber, bell pepper, and red onion.

Slice cherry tomatoes and olives in half.

Drain and rinse canned chickpeas. Pat dry gently with a paper towel.

 

Make the Dressing

In a jar, combine olive oil, the juice of 1 lemon, garlic, oregano, and dill. Stir well to combine.

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Sheet Pan Barbecue Chicken and Veggies

Sheet Pan Barbecue Chicken and Veggies

 

This Sheet Pan Barbecue Chicken and Veggies is the perfect easy weeknight meal!

Perfectly roasted sweet potato fries, crispy Brussels sprouts, and tender barbecue chicken breast all made on one pan; it couldn’t be easier! This is a high-protein, healthy dinner that the whole family will love.

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