| Egg (Large) | 4 egg | 300 cal |
| Egg Whites | 120 grams | 58 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Cliff Bar | 1 Bar | 254 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 20 grams | 97 cal |
| Egg (Large) | 4 egg | 300 cal |
| Egg Whites | 120 grams | 58 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Cliff Bar | 1 Bar | 254 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 20 grams | 97 cal |
| Egg (Large) | 4 egg | 300 cal |
| Egg Whites | 120 grams | 58 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Cliff Bar | 1 Bar | 254 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 20 grams | 97 cal |
| Egg (Large) | 4 egg | 300 cal |
| Egg Whites | 120 grams | 58 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Cliff Bar | 1 Bar | 254 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 20 grams | 97 cal |
| Egg (Large) | 4 egg | 300 cal |
| Egg Whites | 120 grams | 58 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Cliff Bar | 1 Bar | 254 cal |
| Filet Mignon (Cooked) | 6 oz | 334 cal |
| Potatoes (gm)(Cooked) | 200 grams | 178 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 20 grams | 97 cal |
| Egg (Large) | 5 egg | 377 cal |
| Egg Whites | 150 grams | 72 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Potatoes (gm)(Cooked) | 300 grams | 267 cal |
| Fairlife - Fat Free Milk | 12 fl oz | 114 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 40 grams | 194 cal |
| Egg (Large) | 3 egg | 226 cal |
| Egg Whites | 150 grams | 72 cal |
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Potatoes (gm)(Cooked) | 300 grams | 267 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Gold Standard - Whey Protein | 1 scoop | 130 cal |
| M&M'S Milk Chocolate Minis | 20 grams | 97 cal |
| Tyson - Frozen Blackened Flavored Chicken Tenders | 9 oz | 333 cal |
| Cauliflower Rice - Cooked | 300 grams | 104 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Just Bare - Lightly Breaded Chicken Nuggets | 6 oz | 308 cal |
| Alexia Fries House Cut With Sea Salt | 125 grams | 191 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Potatoes (Uncooked) | 200 g | 146 cal |
| Olive Oil | 10 g | 90 cal |
| Paprika (Ground) | 0.5 tsp | 4 cal |
| Chili Powder | 0.5 tsp | 4 cal |
| Salt | 0.5 tsp | 0 cal |
| Pepper, Black, Ground | 2 dash | 0 cal |
| Taco Seasoning Mix (40% Less Sodium) | 15 grams | 40 cal |
| Black Beans (Boiled) | 50 grams | 65 cal |
| Corn (canned) | 50 grams | 39 cal |
| Salsa | 50 grams | 16 cal |
| Romaine/Cos Lettuce | 50 g | 11 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Tomato | 0.5 medium (~123 g) | 14 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Jasmine Rice (Cooked) | 125 grams | 176 cal |
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Dave's Killer Bread - Thin Sliced | 2 slice | 138 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Iceberg Lettuce (Leaf) | 2 Leaf (med - 8gm) | 3 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| BBQ Sauce | 40 grams | 80 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Egg (Large) | 8 egg | 602 cal |
| Cottage Cheese 1% | 225 grams | 235 cal |
| Egg Whites | 240 grams | 115 cal |
| Mixed Vegetables (Your Choice) | 180 grams | 72 cal |
| Low Fat Shredded Cheese | 60 grams | 193 cal |
| Salt and Pepper Blend | 5 g | 0 cal |
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.
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Directions
NOTE: Potatoes weighed out UNCOOKED
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice 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 ground beef and dress with the bean and corn mixture.
Instructions
Preheat oven to 375.
Whisk eggs, egg whites, and cottage cheese until smooth.
Stir in veggies and shredded cheese.
Spray muffin tin well.
Pour evenly into 12 cups.
Bake 18 to 22 minutes until set.
Let cool before removing.
Macros per muffin (approximate)
Calories: ~95
Protein: ~10 g
Carbs: ~2 g
Fat: ~4 g