1. Wash and dry the romaine lettuce thoroughly, then chop into bite-sized pieces.

2. Slice cherry tomatoes in half.

3. Peel and slice cucumber into thin rounds or half-moons.

4. Thinly slice the red onion.

5. In a large bowl, combine romaine, tomatoes, cucumber, and red onion.

6. In a small bowl, whisk together red wine vinegar and olive oil.

7. Pour dressing over the salad and toss evenly until lightly coated.

8. Season with salt and pepper to taste if desired.

9. Serve immediately for best texture.

1) Prep the vegetables

Rinse spinach and pat dry.

Dice tomato into bite-sized pieces.

2) Assemble the salad

Place spinach in a medium bowl.

Add tomato and sprinkle with pumpkin seeds.

3) Dress the salad

Drizzle olive oil and balsamic vinegar over the top.

Season lightly with salt and pepper.

4) Toss & serve

Gently toss until evenly coated. Serve fresh.

1. Prepare the lettuce

• Rinse and dry the romaine lettuce thoroughly.

• Chop or tear into bite-sized pieces and place in a large bowl.

2. Add the dressing

• Drizzle alloted serving of lite caesar dressing over the lettuce.

3. Toss the salad

• Gently toss until the lettuce is evenly coated with dressing.

4. Finish and serve

• Sprinkle grated parmesan cheese evenly on top.

• Serve immediately as a fresh side dish.

1)Preheat air fryer to 390°F (200°C).

2)Season salmon with olive oil, garlic powder, paprika, salt, and pepper.

3)Place salmon in the air fryer basket and cook for 9–11 minutes until crisp on top and flakey inside.

4)While the salmon cooks, warm rice in the microwave or on stovetop.

5)Toss spinach and chickpeas in a bowl with lemon juice and optional vinaigrette.

6)Assemble bowl: add rice as the base, then greens and chickpeas, and place air-fried salmon on top.

7)Sprinkle sesame seeds over the bowl for texture and light nuttiness.

8)Optional: Add a small side of steamed broccoli or asparagus for added volume with minimal calories.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp), Salt & Pepper (1 To Taste Serving).

1. In a small bowl, whisk together oil, vinegar, sesame seeds, chickpeas and poppy seeds.

2. In a medium bowl, toss spinach and strawberries with dressing.

3. Add cooked chicken to salad.

NOTE: Steak is weighed out COOKED

1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers and any remaining taco seasoning. Heat over medium heat until warm.

3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

4. Top salad with steak and dress with the bean and corn mixture.

Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.

Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.

Roast or sauté your veggies with simple seasoning in olive oil.

Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.

Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.

Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).

MAKES 12 SERVINGS

NOTE: PBFIT IS WEIGHED OUT DRY

Directions:

Step 1: Mix dry pbfit with enough water to have a peanut butter consistency. (Don't over do it on the water)(This will be your main binding agent)

Step 2: Place oats, pre mixed pbfit (with a peanut butter consistency), honey, protein powder and chocolate chips in a large bowl and stir to combine.

(Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing.)

Step 3: Once combined, use a small cookie scoop to scoop and form the dough into 12 balls.

Store in a covered container in the fridge or freezer.

NOTE: BEEF IS WEIGHED OUT RAW

instructions

1) Have Cooked rice on hand

2) In a large skillet, over medium heat brown the ground beef 8-10 minutes until fully cooked.

3) While beef is cooking, make the sauce. Add garlic, honey, soy sauce, sesame oil, ginger, red pepper flakes, and black pepper to a bowl. Mix together.

4) Once beef is fully cooked add the sauce to the skillet. Cook 3-4 minutes until the sauce thickens/absorbs into the beef.

5) Serve the beef over the rice. Garnish with green onions and sesame seeds.

Directions:

In a blender bottle or shaker, combine the protein powder, milk, and other ingredients. Mix well until smooth (no clumps).

Pour mixture into a Ninja Creami pint container, secure the lid, and place in the freezer for at least 12–24 hours until fully frozen.

When ready, remove from freezer, install into Ninja Creami, and run the “Lite Ice Cream” or “Protein” cycle.

If mixture is crumbly after the first spin, add 1–2 tbsp of milk and re-spin until creamy.

Scoop into a bowl and enjoy as a high-protein treat.

NOTE: Chicken is weighed out COOKED

1. **Prepare Vegetables**

* Slice the onion and green pepper into thin strips.

* Cut the broccoli into bite-sized florets.

* Rinse the spinach and set aside.

2. **Sauté the Base**

* Heat the olive oil in a large skillet or wok over medium-high heat.

* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.

3. **Add Broccoli**

* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.

4. **Add Chicken**

* Slice the pre-cooked chicken breast into strips or cubes.

* Add it to the skillet and stir well to combine with the veggies.

5. **Season with Soy Sauce**

* Pour in the low-sodium soy sauce.

* Stir everything together and let it cook for 2–3 minutes so the flavors blend.

6. **Finish with Spinach**