WRITTEN BY:

Hunter McVey
 H U N T E R
M C V E Y
I’ll be the first to say
it, I did not reinvent
the wheel with these
recipes. Although, you
will find nutrient
dense, tasty meals that
allow for a sustainable
way of eating.

I have tried every “fad” diet out there. It’s easy

to get overwhelmed with all the information
online when it comes to nutrition. I’ve seen
that if you stick to 3 key things, it makes this
whole process simple.

1. Prepping. Having your food prepared saves

time and eliminates the excuse that you did
not have time to cook. Pro-tip, freeze the
meals after making them. They stay fresh for
months.
2. Tracking calories. Eating in a caloric surplus,
or deficit depending on your goals is the
simplest way to see progress in the least
amount of time.
3. Protein goal. Hitting 1g of protein per lb. of
lean body mass will ensure you build quality
muscle, retain your muscle while cutting fat,
and gives your body the necessary resources
to repair muscle fibers.
 Grocery
LIST
DAIRY PROTEIN
2% or fat free cottage cheese Chicken breast
2% or fat free plain greek yogurt (I use Boneless skinless chicken thighs
oikos triple zero)
Lean Ground Turkey (93%)
Reduced fat or fat free cheddar cheese
Fairlife, Kroger CarbMaster, or Reduced
Steak (costco grass fed beef sirloin)
fat milk (1%) Lean ground beef (93%)
Salmon
Turkey Bacon
CARBS Eggs
White, Brown, Basmati or Jasmine rice Egg whites
Standard pasta or protein pasta Protein powder (your choice, make
Oats sure decent macros)
Cream of Rice
Sweet potatoes
Tortillas (Mission tortillas, protein
counter tortillas) FLAVOR
Avocado or olive oil (you can use
interchangeably)
Lemons
SNACKS Limes
Rice Cakes
Soy sauce
Almonds
Kinders seasoning the blend
Protein Bars Hot sauce (I use taco bell mild, low
(Quest, Kirkland, Trubar, sodium)
Legendary, macros Reduced sodium Soy sauce
important here) Pink Himalayan sea salt
Cilantro, Chives, Green onions
Low fat mayo
FRUITS + VEGGIES
Fresh fruits and veggies (your
preference)
Frozen blueberries
MISC.
Frozen strawberries Honey
Frozen mixed vegetables Sugar free syrup
Avocados
Kodiak cakes
PB Fit
Chicken Fiesta
MEAL PREP
SERVINGS: 8 311 CALORIES 54G PROTEIN 16G CARBS 3G FAT (PER SERVING)

Ingredients
4lbs chicken breast
1 jar salsa (I use Pace Mild)
2 cans corn (reduced sodium)
1 can black beans
1 packet low sodium taco seasoning

Directions
1. Pour the salsa into the crockpot, refill the jar with
water, and pour into the crockpot.
2. Cut the fat off your chicken, place chicken breast
into the crockpot.
3. Add the taco seasoning over the chicken.
4. Add your corn and beans, mix.
5. Cook for 8 hours on low, 4-5 hours on high.
6. Shred chicken once cooked.
7. Add toppings of choice (cheese, gauc, tortillas, etc.)
Chicken Fried Rice
MEAL PREP
SERVINGS: 5 500 CALORIES 41G PROTEIN 47G CARBS 17G FAT (PER SERVING)

300g mixed frozen veggies of

Ingredients choice (I used carrots, peas,
25oz chicken breast mushrooms and onions)
1 tablespoon garlic powder 200g egg whites
2 tablespoons soy sauce 3 eggs
1 tablespoon avocado oil 700g day-old cooked rice (300g
(or any neutral oil) dry weight)
1 tablespoon sriracha 3 tablespoons soy sauce
3 tablespoons sesame oil

Directions
1. Slice the chicken breast thin and dice the chicken into cubes, and then
marinate in a bowl with garlic powder, soy sauce, avocado oil, and sriracha
2. Whisk together egg whites and 3 eggs in a bowl until they are fully
combined
3. Cook the chicken in a pan on high heat in two/three batches for about 2-3
minutes until fully cooked through
4. Once chicken is cooked through, remove the chicken and place mixed veggies
in the pan until fully softened. When the veggies are done, push them to the
side of the pan and pour in the egg mixture
5. Cook the eggs until they are scrambled, then mix all of the ingredients
together, pour over the rice, top off with soy sauce and sesame oil, and mix.
Mix in cooked chicken, and enjoy!
 Lemon Parmesan
Chicken & Rice
MEAL PREP
SERVINGS: 5 495 CALORIES 40G PROTEIN 52G CARBS 15G FAT (PER SERVING)

Ingredients Sauce
24oz chicken breast Juice of 1 lemon 180g fat free evaporated milk*
1 tablespoon olive oil 1 tablespoon salt 80g Parmigiano reggiano
1/2 tablespoon pepper 1 tspn garlic
Juice of 1/2 lemon Pepper to
powder
taste (Reserve other half of
320g basmati rice 30g butter
lemon for deglazing pan after
480g water
cooking chicken)

Directions
1. Mix together lemon juice, olive oil, salt, pepper and garlic powder to make your lemon
pepper marinade. Add in your chicken breast (flatten/tenderize first) and let marinate for
30 minutes
2. Rinse rice in a mesh strainer under cold water for 2 minutes, then combine with 480g of
water and 30g of butter and bring to a boil. Once boiling, reduce heat to low, cover, and
let cook for 15 minutes. Remove from heat, keep covered, and let sit another 10 minutes to
cook rice.
3. Cook chicken in a pan over medium high heat - flip every 1-2 mins until cooked
through
4. Place all sauce ingredients in a blender and blend until completely smooth. Once chicken
is done cooking, remove from pan, turn heat to lowest setting, and juice half a lemon to
deglaze. Pour over your sauce (make sure the pan isn't too hot) and simmer for a few
minutes until slightly thickened
5. Separate your rice into 5 equal servings, top with sliced chicken and pour over your
sauce.
 Chicken / Beef
Burrito Bowls
MEAL PREP
SERVINGS: 5 505 CALORIES 45G PROTEIN 44G CARBS 16G FAT (PER SERVING)

Ingredients Pico
24oz skinless chicken thighs OR 1.5lbs 5 Roma tomatoes, diced

ground beef 1 small white onion, diced

Season with salt, garlic, onion, smoked Dash of salt, pepper & garlic powder

paprika, chili powder Juice of 2 limes

300g Spanish Rice ~1/2 cup fresh chopped cilantro

200g Avocado 1-2 small jalapeño peppers, diced

Salt, pepper, garlic powder to taste

50g green enchilada sauce Toppings
200g Greek yogurt (40g per serving)

Directions Hot sauce of choice

1. Preheat your air fryer to 375°F

2. Season chicken thighs with each seasoning listed
3. While the chicken is cooking, cook your Spanish Rice (or any rice). Make the
Pico by combining diced Roma tomatoes, diced white onion, salt, pepper, garlic
powder, juice of two limes, a handful of cilantro, and diced jalapenos in a bowl.
In a separate bowl, mash an avocado with salt, pepper, garlic powder and green
enchilada sauce until it reaches a guacamole-like consistency.
4. Once the chicken is cooked, let rest for 5 minutes, then dice into small pieces.
Divide the rice, chicken, Pico de Gallo, and avocado evenly into five meal prep
containers.
5. Top each bowl with a dollop of Greek yogurt and hot sauce.
 Pepperoni Pizza
Bagel Bites
MEAL PREP
SERVINGS: 5 515 CALORIES 30G PROTEIN 65G CARBS 17G FAT (PER SERVING)

Ingredients
10 English muffins 60g chopped hot peppers
400g Marinara 200g 2% Mozzarella
50g low sodium soy sauce 60 slices turkey pepperoni
33g parmigiano reggiano 33g hot honey

Directions
1. Preheat your oven to 450°F
2. Split and lightly spray each half of the English muffins with oil spray, and
place them on a baking sheet. Bake in the oven for approximately 5 minutes, or
until crispy.
3. Once the English muffins are done, remove them from the oven and add
marinara sauce, diced peppers, shredded mozzarella cheese, and pepperoni
slices to each half.
4. Drizzle some hot honey over the top of each muffin half, and then place them
back in the oven for another 5 minutes, or until the cheese is melted and
bubbly.
5. Remove them from the oven and top with freshly grated parmesan cheese,
oregano, and basil.

*Each "serving" is 4 pizzas - separate into your containers of choice, and store frozen.*
 Spicy Sausage
Pasta
MEAL PREP
SERVINGS: 5 505 CALORIES 40G PROTEIN 61G CARBS 15G FAT (PER SERVING)

Ingredients
14oz Turkey sausage
1 box Barilla protein pasta (14.5oz) or pasta of choice
200g 2% cottage cheese
200g Arrabiata 50g parmigiano reggiano
Red chili flakes, Garlic, black pepper, 10g honey

Directions
1. In a blender, combine low-fat cottage cheese, marinara sauce,
Parmigiano Reggiano cheese, red chili flakes, a dash of garlic
powder and black pepper, and honey. Blend until completely
smooth.
2. Using turkey sausage of choice, cook over high heat and crumble
into small pieces.
3. Once the sausage is cooked, turn off heat (make sure to allow time
for pan to cool), then pour over the sauce and mix
4. Cook the pasta according to the package instructions. Drain the
pasta, reserving some pasta water. Toss the cooked pasta with the
sausage and cheese sauce, and add pasta water if it's too thick.
Spicy Taco Bowls
MEAL PREP
SERVINGS: 5 515 CALORIES 44G PROTEIN 53G CARBS 14G FAT (PER SERVING)

Ingredients
28oz 93% beef 300g Greek yogurt
2 diced onions 75g jalapeño
2 packets taco seasoning 10g honey
320g basmati rice Handful of cilantro Salt, pepper,
15g butter garlic & onion powder to taste
Pico de Gallo

Directions
1. Rinse rice in a mesh strainer under cold water for 2 minutes, then combine
with 480g of water and butter and bring to a boil. Once boiling, reduce heat to
low, cover, and let cook for 15 minutes. Remove from heat, keep covered, and let
sit another 10 minutes to cook rice.
2. Add two diced onions to a pan over medium heat, cook until translucent.
Remove from pan, and cook beef until brown and cooked through. Add in taco
seasoning packets and onions and mix to combine. (add a splash of water if
needed)
3. Combine sauce ingredients in a blender and blend until completely smooth.
4. Mix rice with your beef mixture, mix in your sauce, garnish with more
cilantro and Pico, and enjoy!
 Beefy Cheesy
Burrito
MEAL PREP
SERVINGS: 6 365 CALORIES 28G PROTEIN 35G CARBS 13G FAT (PER SERVING)

Ingredients
1 pound ground beef (93%) 2 laughing cow cheese wedges
1 packet of taco seasoning 2 tablespoons chopped cilantro
200g 2% Greek yogurt 60g 2% cheddar
100g red enchilada sauce 6 burrito tortillas

Directions
1. Brown the ground beef on medium-high heat until fully cooked through and
add in a packet of taco seasoning and about 1 TBSP of water. Optionally, add a
dash of garlic powder, onion powder, and smoked paprika
2. Once fully combined, pour beef mixture into a bowl, and mix in greek yogurt,
red enchilada sauce, laughing cow cheese wedges, chopped cilantro, and 2%
cheddar cheese
3. Evenly distribute the mixture across 6 burrito sized tortillas, and wrap the
burrito into aluminum foil or parchment paper, then store in the freezer

REHEAT INSTRUCTIONS: Microwave wrapped in a damp paper towel for 1 minute,

15 seconds (flip halfway) to defrost. Air fry at 360 for 6-7 minutes to crisp up
tortilla and finish cooking interior (timing may vary based on appliance). Let sit
for 5 minutes before eating.
 Power Bowl
SINGLE SERVING MEAL
SERVINGS: 1 442-550 CALORIES 55G PROTEIN 46G CARBS 3G FAT

Ingredients
1⁄2lb of lean ground meat (Chicken, 93/7 Beef, 93/7
Turkey)
50g white rice
90g egg whites
1 cup veggies of choice
1 serving of sugar free sauce/hot sauce

Directions
1. Season your meat of choice with salt, pepper, garlic

2. Cook 1⁄2 lbs serving of meat

3. Cook your egg whites and veggies

4. Add to bowl with your rice and sauces of choice

 Salmon Bowl
SINGLE SERVING MEAL
SERVINGS: 1 600 CALORIES 40G PROTEIN 49G CARBS 28G FAT

Ingredients
6oz Salmon Diced cucumber
50g white rice Green onion
Salt, pepper, garlic, paprika Sriracha mayo
1/2 Avocado Dijon mustard

Directions
1. Rub dijon mustard on your salmon, then season
with salt, pepper, garlic, and paprika
2. Air-fry at 375 degrees for 8-12 minutes (depending
on size of salmon)
3. While your salmon is cooking, cook your rice and
chop your green onion, cucumber, and avocado.
4. Place cooked salmon over rice, garnish with green
onions, cucumber, avocado chunks, and one serving
of sriracha mayo.
 Yogurt Bowl
SINGLE SERVING MEAL
SERVINGS: 1 400 CALORIES 55G PROTEIN 42G CARBS 1G FAT (BEFORE TOPPINGS)

Ingredients
240g Fat Free greek yogurt (My favorite
is oikos triple zero)
One scoop vanilla protein powder
140g frozen blueberries (heat in
microwave for 30 seconds then mix)

Additional Toppings
Granola
Fat free whipped cream
Sugar free syrup
 Protein Pancakes/
Pancake Bowl
SINGLE SERVING MEAL
SERVINGS: 1 415 CALORIES 53G PROTEIN 41G CARBS 5G FATS (BEFORE TOPPINGS)

Ingredients
1 Serving Kodiak pancake mix (regular or chocolate)
1 Serving Protein powder of choice
90g egg whites
Splash of water or milk

Directions
1. Mix together all ingredients.
2. Either make pancakes on the stovetop OR
microwave for 30 seconds, mix, then another 20
seconds
3. Add toppings

Optional Toppings
Sugar free syrup Fat free whipped cream
PB Fit Fruit
 Pre Workout
Snacks
Caramel Rice Cakes
Ingredients Directions
2 caramel rice cakes 1. Get out 2 rice cakes
Honey 2. Drizzle on 1 serving of honey
Pink Himalayan sea salt 3. Sprinkle pink salt on top

Cream of Rice
Ingredients
Cream of Rice
Protein powder of choice
Honey
Pink Himalayan sea salt

Directions
1. Add 1 serving Cream of Rice and 1 cup of water to a
bowl. Mix.
2. Microwave for 1 minute. Stir, then microwave in 30 sec
increments until desired consistency
3. Add 1 serving of protein powder, honey and pink salt.
Stir and enjoy.
 Ninja Creami
Recipes
*These measurements are for the Deluxe Creami Pints, if you have
the regular pints, just use 1 serving of everything instead of 1.5*

Ingredients
1.5 servings Milk of choice (I like Kroger CarbMaster or Fairlife)
1.5 servings protein powder of choice (this will be your main flavor)
1 serving sugar free jello mix (cheesecake, vanilla, chocolate, etc) (can
substitute with xanthan gum)
Optional- sugar free sweetener, dash of salt, pbfit (if making peanut
butter recipe).

Directions
1. Mix above ingredients, place in freezer for 12-24 hours
2. Let sit for 10 minutes after removing from freezer
3. Spin on light ice cream setting
4. If creami is icey, add a splash of milk and hit “respin”
5. Add toppings (fruit, PB, oreo thins, wafers, anything really)
6. Hit the mix in button
My Favorite Flavors
Pro Tips
VANILLA
VANILLA + OREO
CHOCOLATE PEANUT BUTTER
LET FROZEN CREAMI SIT OUT FOR 10-15
VANILLA +PEANUT BUTTER
MINUTES BEFORE SPINNING. ALSO RUN HOT
BANANA+ PEANUT BUTTER
WATER OVER THE EDGES IF STILL FROZEN.
VANILLA+FRUIT
CLEAN THE BLADE AND TOP AFTER EVERY USE
CINNAMON (RYSE PROTEIN)
MIX PBFIT WIITH SUGAR FREE SYRUP FOR
BLUEBERRY MUFFIN (RYSE PROTEIN)
AMAZING PB
*GET CREATIVE, SKY IS THE LIMIT HERE*